Archive | March 2012

TBF Closed April 1-11

No classes and no training April 1-11.  I am headed to Guatemala to visit my sister in law and her family.   I’ll be at Anytime on Grand on Thursday, April 12, around 1-8pm, also on Friday, April 13, 6-10am.  Minneapolis Boot Camp will begin again on Monday, April 16.

Thanks for your patience and understanding!  You better work hard while I’m gone, I wanna see that workout log filled with 3 mile runs, burpees, hundreds of sit ups, and 3-minute planks!  And the food log filled with salads and fish.  See you in a few weeks!

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SUMMER’S COMING!!

In the twin cities here we’ve had some incredible, unseasonably warm weather.  And that’s a great reminder that summer is on its way!!  I’ve got some great stuff coming up for summer.  The thing I’m most excited about is taking my Boot Camps outdoors!  Get ready for hills, sprints, and a monthly Beep Drill!!!  St. Paul boot camp will head outside whenever it’s nice; we will still meet at Anytime Fitness at 5.30 and go from there.  The challenge to do walking lunges all the way to Grand Old Creamery is still out there – you let me know when you’re ready to try it out, and I’ll buy the ice cream when we get there.   Minneapolis boot camp will move completely:   starting April 30, we will meet at MLK Park on Nicollet.  Meet at the bottom of the hill, closest to the intersection of 1st Avenue and 42nd Street.  In case of rain, we will still meet at the church and work out in the basement.

Another new summer opportunity will be 6pm Boot Camp – starting April 30 as well!  Register for either 6pm or 7pm Boot Camp by contacting me.  There will be a limited number of spaces – so the sooner you sign up, the more likely your chance to get in.

Total Balance Fitness BOOTCAMP (Minneapolis) will also have some great summer specials!  Keep checking here or on Facebook  to see them – I’ll post them in mid-April.

I’m almost off for my vacation in Guatemala (April 1-11).  In the meantime, keep working hard at your fitness and health!  With commitment and dedication, you will get to your goals!

30 Days of Green

THE 30 DAY GREEN VEGETABLE CHALLENGE!

In honor of the green-ness of March, I challenge you to become more healthy by eating a dark green vegetable every day for the month of March!  If you complete the challenge, I’ll give you a free training session.  You can choose personal training, small group training, boot camp, or yoga.  And if you can’t start today (March 1) because you don’t have time to go to the grocery store to get veggies, then you can do any 30 days in a row.

How can green vegetables can help you to lose weight?  Green veggies are high in fiber, water content, and other detoxifying nutrients, which all help to flush out fat.   They can increase your metabolism, boosting calorie burn.  The low calories can help you fill up on healthy stuff so you don’t eat so much junk.  Plus some studies say that eating green veggies can help reduce food cravings.  Other health benefits include boosting immunity, preventing cancer, lowering blood sugar and cholesterol, improving digestion, promoting healthy skin, increased energy, and keeping blood healthy.

Here are the choices of green veggies for this challenge:

  • Bok choy
  • Broccoli
  • Collard greens
  • Dark green leafy lettuce
  • Kale
  • Mesclun
  • Mustard greens
  • Romaine lettuce
  • Spinach
  • Arugula
  • Swiss Chard
  • Turnip greens
  • Watercress
  • Brussel sprouts
  • Cabbage
  • Kohlrabi

To complete the challenge, you must eat 1 cup minimum per day.  Don’t skimp!

Dark green vegetables (and some lighter green ones in the cabbage family) are excellent sources of Vitamins A, B, C, E,and K, and also the essential nutrients Folate, Calcium, Iron, Fiber, Potassium, Magnesium, Beta-carotene, Lutein, and more.

Dark green leafy vegetables are, calorie for calorie, probably the most concentrated source of nutrition of any food.  SO EAT ‘EM UP!!!