Do you know your food history?

As a member of Brenda's BootCamp you receive an email from Brenda, Me!, daily. I always like to include series which lead to very resourceful data for your new lifestyle change. We are now on a trip which involves learning about our food history.
I thought I would take a moment and see how many of you know what foods really trigger your cravings? And did you know that could very well be your downfall in failing yet another diet? In looking forward think about what foods you have had a problem with in the past. Is it a cookie? Do you just love them so much you have to have like 3 or if they are the girl scout cookies, the whole darn box?!?! Yes, so that would be a problem and if you are dieting and have been faithful in staying away from those cookies without fault, your doing awesome. Yet, your human, one day comes and there they are, present and accounted for in your house. Oh yea, you bought them to help out someone, thinking your doing a good deed right? Your ok, you have beat this cookie drama so you can handle it. Ah shucks, just having one won't hurt. So there you go, one then two...and WOW!! the whole box is empty. You have just triggered your craving for cookies again and the rest of the week your looking for more and adding the pounds back on! Now that is your favorite cookie mind you, maybe the thin mint ones...but if you want to help out, go ahead and buy
a box and donate it somewhere else, just not to your house or in your presence and soon that feeling of wanting it, not needing it, will go away! ;) Out of sight out of mind! ;)

That is how you should approach your food, historically before calorically! ;)

500 Calorie Burn Workout!

Hey There!

Hope your having a fabulous day! I wanted to share this workout with you and thank you Michelle for helping me show everyone the exercise movements! We look forward to your comments after you have completed this workout! Enjoy!

500 Calorie Burn Workout

Warm Up:

Power walking pumping your arms-30 sec

Move into high knees-30 sec

Jabs –right 30 sec/left 30 sec/alternate 30 sec

Partner up-(put both hands on shoulder of partner while swinging leg loosely to side)30secR/30secL

Twist overs and back(one leg goes back behind other in fast movement)30 sec

Butt Kicks-(make sure arms are pumping and short kicks)30 sec



Phase 1:

Cone Lunges(have Water bottle out in front of you and lunge forward and touch water bottle and back)30secR;30secL

Chop across body-(use bands if you have them, wts or medicine ball)30secR;30secL

Squat Press(go down as low as you and bring wts up as you come up)1min

Mountain Climber-1min

Rest 30 sec/Repeat



Phase 2: Contest – do as many as you can in 1min

Jump Rope-Count it out-1min

Scissors-Front-up and down-1min

Burpees w/jump-1min

Pushups-1min

Rest 30 sec/repeat



Phase 3: Mix

1 legged mountain climber-30secR; 30sec L

Side to side Hop with wts-1min

Punch and hop-30secR;30secL

Squat-arms out front-go fast 15 sec/hold 5/fast 15sec/hold 5/fast 15-up to a min

Rest 30 sec/Repeat

Cool down- 5 min

Mix It Up!

Hey There! Hope your enjoying your day. Here in Colorado it is cold, windy but we have snow!! I love it! However, it does put a damper on getting outside and getting your chores done or going to your meetings. You still must not let that stop you from getting your workout in. If you are thinking, ""That is a great idea, but I don't have alot of space in my house to workout, or I don't have any equipment to workout." You have all you need with your own bodyweight and it is the best tool or equipment out there on the market! Yes, YOU!
So with that said let me show you a simple workout you can easily do in 30 minutes. Oh by the way, I love pushups! :P

Always start with a 5 minute warm up!

You will set your timer to 2 minutes(use your cell phone if you need to)

8 Pushups

8 Situps

8 Burpees

8 Mountain Climbers

(after you complete these exercises once go thru again till you have hit the 2 minutes, then each round try and get further!)

Rest 2 minutes- complete 3 rounds-2 minute rest in between rounds

Cool down and stretch- 5 minutes

Comment below and let me know how you did! :)

Have A HAPPY NEW YEAR!

Let's ROCK 2011!!!

Burpee Blast Workout

Hey! Hope your doing well and your ready to workout! ;) This workout is guaranteed to make you sweat if you give your 100% to it! Go ahead and implement this workout into your workout routine and make sure you give yourself 2 rest days that are not back to back. Have a great day! ;)

Warm Up

Run In Place-1min
Jumping Jacks-1min
Arm Swings-1min
Repeat

Circuit 1:
Pushups-30 Sec
Squats-30 Sec
Burpee-30 Sec
Do 3 rounds
Rest 1 minute between rounds

Circuit 2:
Burpees-30 sec
Burpees w/pushup-30 sec
Burpees w/jacks on the ground-30 sec
Do 2 rounds
Rest 1 minute between rounds

Circuit 3:
Jump Rope-1min
Burpee w/shadowboxing-4x’s punch out-30 sec
High Knees-30 sec
Do 2 rounds
Rest 1 minute between rounds

Cool Down-5 min

Win the Battle Against Fat Cells

Winagainst

As a fitness expert, you know I'll never promise you a pill is going to be the answer to that "jiggle in your wiggle." If you want six pack abs you're going to have to work for them.

BUT...

There is some very promising research out there in regards to a dietary supplement you've probably been hearing a lot about.

Yes, I'm talking about Essential Fatty Acids. You probably have heard them called something like Fish Oil pills.

How's this for good news?!

*University of Georgia researchers have found something pretty amazing about Essential Fatty Acid supplements containing DHA. Get this: The actually help STOP the conversion of pre-fat cells into fat cells by causing them to die out before they can mature.

Once a pre-fat cell becomes a fat cell, well, there's no turning back. You've got that fat cell for life. Imagine, actually decreasing the accumulation of fat by taking an Essential Fatty Acid supplement containing DHA!

Now let me do my best infomercial voice for you...

But wait, there's more!

Seriously, that's not the only benefit of Essential Fatty Acid supplements containing DHA.

According to studies** done at the University of South Australia people that combined exercise with Essential Fatty Acid supplements containing DHA saw greater fat loss than the test group that only exercised and did not take the supplement.

How can you not be excited by these research studies??

Now, personally, I don't like Fish Oil pills because they cause you to burp like crazy. If you've ever taken them you know exactly what I mean. And they aren't always the highest quality.

I prefer EFA Icon from Prograde Nutrition because they use Krill Oil. It's been found to be a superior source of Essential Fatty Acids containing DHA. Plus, with EFA Icon there are NO fish burps. And I haven't even mentioned all the amazing health benefits from this dietary supplement.

If you're looking to accelerate your fat loss results than I really recommend you go with Prograde Nutrition's EFA Icon. You can get it here:
http://healthystepsllc.getprograde.com/icon


Yours in rapid fat loss,

Brenda L Gross, PFTNS
PS - Remember, EFA Icon is NOT a miracle solution. You will need sound nutrition and exercise. BUT the research is there. It's definitely a supplement with powerful fat loss properties.
http://healthystepsllc.getprograde.com/icon


PPS – I am a Prograde Nutrition partner

Terrorism On Our Bodies

Hey there! Hope your having a great day. I hope the picture of the cat there didn't scare you to much. :) Imagine him holding you hostage and telling you to get up off that couch and start moving your body, exercise and eat healthier! :-P

I was watching "Killer At Large" yesterday and found it to be

quite disturbing. I think the biggest thing that hit me was a 12 year old who had lipo surgery. She was tipping the scales at 218lbs, and after the surgery she was 155lbs however, she fell back into her routine and she gained some of that weight back. As I was watching this and hearing her mother, who I felt was in denial about her daughter and that emotional problems were not to blame for her daughters eating disorder causing her to be extremely obese, I couldn't help but wonder what a difference it would have made if they would have kept this girl active from a very young age and not fed her all the processed junk food! Do you know that in order for this young girl to keep the weight off she had to exercise and eat the right foods!?!? Wouldn't it have been great on the parents pocket book if they would have done this in the first place?! It comes down to the choices we make and if you have kids its passed down to them on the food choices you create for them as well. We have to get a grip on our bodies. We have to get control back before it kills our nation. The numbers out there are staggering and growing and it's because of the convience that is available to us. We can go to fast food restaurant and consume a meal in 15 minutes and its about 1700 calories if not more! Then we wonder why we feel like crap the next day! We wonder why we have developed heart disease, diabetes, just to name a couple and then when we look in the mirror, we shake our heads and say, "How did I get like this?" Yet, it's just a thought and we head to the kitchen for more junk food that we bought because it was on sale. Did you know that the food chains in America lower junk food compared to veggies and fruits? Do you know why they do this? Because they know that our budgets are tighter now and therefore they will make it easier for you to get the junk food.

Most people don't realize that what you are putting into your body now will haunt you later and actually cost you more due to high medical bills. There are so many addictions out there in our society today and food is one of them.

Another interesting point in the movie that I seen was that sugar affects the same system of the brain that illegal drugs do, such as cocaine. How crazy is that!?!!??! As I continued to watch I realized that more than ever what I am doing is becoming not only a job in which I love but a desire to help more people get their lives back and save money in the long run by taking that first step and realizing you can look and feel better with just 30 minutes out of your day! You don't have to go on a diet to lose weight, you actually need to eat to lose weight and you have to realize that exercise and nutrition go hand in hand. Is it going to be easy? NOPE! Is it going to be rewarding when you start to see results? YES! So do what you can do today and make the move to change your mindset. Don't believe everything you see on t.v., or hear on the radio, or read in magazines about easy and fast results if you just take this miracle pill or shake while you sit on the couch! This is the most bogus thing I have ever heard!!! Yet, so many people who don't want to move, spend their money on it and keep the phonies in business! They realize that afterwards they wasted their hard earned green backs but think that there is something else out there so they are flipping through the channels to see what the next infomercial is going to get them. PEOPLE!!! Take one step at a time and start MOVING!!! GET UP! GET OUT! GET ACTIVE! :)

Yours in health,

Brenda L Gross, PFNS

http://www.healthystepsllc.com/

Super Size Me

Oh my gosh! I just finished watching Super Size Me and I have to tell you. I feel sick! My stomach is aching just watching this, however, there is so much truth and excellent data in the movie that I wanted to share it with all of you who care to take the time to really see what the biggest food chain is doing to your bodies if you let it, and not only to your bodies, but your children. There is a section in there that just broke my heart. Kids are so drawn to McDonald's by all the marketing they see on t.v. and the toys lure them in. We are setting them up for failure by giving into them because its just easier to pull into a fast food joint then go home and prepare a nutritious meal and heaven forbid we sit down as a family and eat that meal. There is somewhere in time we as parents need to stop this madness of obesity, of quick fix, of instant gratification! My Fitness Revolution is my obsession! Those of you in my bootcamp are just wonderful for taking ahold of your lives now and spreading it to your family. Your saving your lives, and after you take the time to watch this movie, you should be hard pressed to go to another greasy fast food joint again! And if you do, then maybe once every 6 months! :) Oh but then of course there maybe some of you who are not even affected by this because you just don't think this could happen to you. Do you want to experiment my way vs your way and in the end see who comes out the WINNER! :) Value your life and know that today you can turn it around and and make better choices!

http://www.hulu.com/watch/63283/super-size-me

Leave me your comments after you have watched this and let me know what part affected you the most!

Brenda Lee :)