Hi Guys,

I hope everybody is getting plenty of rest this week!  I look forward to getting back to work on Monday with all of you.   If you have any questions or anything you want to discuss, feel free to call me or email me.

Luke

We have talked a little bit about nutrition after a few sessions.  I am going to post some basic guidelines for general eating habits as they relate to exercise and weight loss, and most importantly, relating to general healthy eating.  We will start with some general concepts. 

Ideally, we should be eating 5 meals and drinking water throughout the day.  This, in turn, means that each meal should consist of about 1/5th of your daily calorie intake.  What is your daily calorie intake?  

EXAMPLE:  Age: 45    Sex: Female    Height: 5-5    Weight: 145    Activity level: 30-60 minutes of moderate-vigorous activity per day   Approximate caloric need to maintain weight:  2200 calories/day (mypyramid.gov).

EXAMPLE:  Age: 45   Sex: Male     Height: 5-10    Weight: 175   Activity Level: 30-60 minutes of moderate-vigorous activity per day     Approximate caloric need to maintain weight:  2800 calories/day (mypyramid.gov).

Remember:  There are approximately 3500 calories per extra pound of body weight.  To lose 1 lb. per week, you will need to decrease your daily caloric intake by 500 calories.  At this rate, you will lose 4 lbs per month, and about 25 lbs in 6 months.

For this woman, each meal she eats would consist of about 400-500 calories.  This man would need about 550 calories per meal.  Each meal should consist of a source of quality carbohydrate (whole wheat, oat, potato, etc), a protein, and a fiber source (generally a fruit or vegetable). 

Here is an example day, with a meal for each mealtime:

EXAMPLE: 

6:30 am-  2 eggs (protein source, approx: 150 calories), scrambled with 1/4 cup broccoli, 1/4 cup tomato (fiber/vegetable source, approx: 30 calories), and 1/4 cup of low-fat cheddar cheese (60 calories, protein and fat source),  2 slices of whole wheat toast (carbohydrate, approx: 180 calories) with 1 tsp margarine (35 calories).  Grand Total:  455 calories.

9:30 am- 1/2 cup blueberries (fruit source, 35 calories), 1 cup of plain yogurt (Protein source, 120 calories), 1/2 cup of granola (carbohydrate/fiber source, 210 calories), 12-15 almonds (fat/fiber source, 120 calories). Grand Total: 485 calories

12:30 pm- Turkey sandwich.  Two slices of whole wheat bread (Whole wheat source, 150 calories), 1 slice of cheese (dairy, protein, fat source, 70 calories), 3 oz, or 3-4 slices of turkey breast (protein source, 90 calories) lettuce and tomato (vegetable source, 10 calories), mustard (0 calories), 1 apple (fruit source, 75 calories) , 1 cup of skim milk (protein, dairy, 100 calories).  Grand Total:  500 calories.

3:30 pm- Grilled chicken salad.  2 cups of lettuce (Vegetable source, 10 calories), 3 oz or grilled chicken (protein source, 90 calories), ½ cup variety of mixed vegetables such as spinach, cucumber, tomato, beans, corn, carrot, onion, etc (vegetable/fiber source, 50 calories), ¼ cup Italian dressing(olive oil and vinegar, source of fat-oil is an acceptable source of fat…it is unsaturated, and in moderation, it can be part of a healthy diet, 170 calories).  Grand Total: 320 calories.

6:00 pm- 1 baked potato (carbohydrate/vegetable, 160 calories), 1 tbs. margarine (35 calories), 1 cup of mixed vegetable (peas, carrots, corn, green beans, etc, 90 calories), 10 oz vegetable chili (vegetable source, protein source, 320 calories).  Grand Total: 590 calories.

Daily caloric intake total:  455 + 485 + 500 + 320 + 590 = 2,350 calories.  For the example woman, she should slightly decrease her dinner portion.  For the sample man, slightly increase portion size for the early day meals.  This is an EXAMPLE, not a diet you should eat every day.  Remember- eat a wide variety of fruits and vegetables.  Buy an exotic fruit at the grocery store from time to time.  Get a vegetable that you might not normally eat.  

More Nutrition Notes

IMPORTANT: Drink water throughout the day!  You should never feel thirsty.  By the time you are thirsty, you are already slightly dehydrated.  Any dehydration can be responsible for decreased energy levels, decreased exercise capacity, cloudy thinking, increased stress, headaches, and lightheadedness.  Additionally, be sure to eat a small meal before and after the morning workouts.  The 9:30 meal example is perfect.  As an example (not a rule), eat half of it before the workout, and the other half after it.  

It is far easier to eat healthy when healthy food is readily available.  If possible, be sure to have some of the following foods in the refrigerator all the time:

-Plain yogurt, skim milk, cottage cheese

-Variety of fruits such as frozen or unfrozen blueberries, raspberries, apples, oranges, bananas (eat less frequently then the other fruits), grapefruit, strawberries, grapes (again, less frequently than the other fruits), pineapple (less frequently than the other fruits), peaches, pears, clementines, plums, nectarines, mango, watermelon, cantaloupe, and honeydew melon

-Lean meats such as turkey, chicken, fish, red meat (look for the lean red meet with less than 10 % fat).  Avoid sausage, salami, pepperoni, and any other processed, high fat meat.

-Vegetables such as carrots, celery, cucumbers, tomatoes, onion, lettuce (for snacking, salads, and sandwiches), and others such as peas, corn, spinach, broccoli, cauliflower, asparagus, squash, potatoes, variety of beans, and any other vegetable that I neglected to list.

-100 % Whole wheat breads, whole grain and low-sugar cereals (Cheerios, Total, Wheaties, etc) low-fat granola, whole wheat pasta, and brown rice.

-Natural peanut butter, olive oil, almonds, walnuts, margarine (smart balance is a good one), low-fat/fat free cooking spray.

I’ll finish this guideline just like a great meal…with dessert!  It is OK to occasionally eat something that is not so healthy.  If you have 2 cookies for dessert once a week, it’s not the end of the world.  Remember, one cannot truly “live healthy” without enjoying that healthy life!  All things in moderation.

I am excited to announce two new members of our Bootcamp, Janai and Ryan!  They will be joining us tomorrow morning at the 5:30 am session.  Tomorrow, we will return to a circut style workout after this past week of checklist exercise.  The nutrition piece is now posted!  Be sure to read check it out.

Looking forward to tomorrow!

-Luke

Hey all,

We will continue the workouts for this week in the same style as Monday. 

Looking forward to tomorrow!

-Luke

After 2 days of hard work, we finished last week on Friday with a short, intense workout, preceeded by a long warm-up and some activation exercises.  Tomorrow, we will move into a checklist themed workout, where each bootcamp member will have the task of completing a specified number of reps for 6 different exercises at their own pace.  The nutrition information is currently being completed, and it is pretty extensive.  Look for that to be completed at some point this week.  Looking forward to tomorrow, and another great week ahead!

-Luke

All bootcamp members did an outstanding job this week.  We had great attendence, and the hard work is paying off.  After completing three 30/30 workouts, we will be moving back to a circut!  On Monday, we will begin a six-exercise circut, where we will move the focus from strength towards a week of fitness-level endurance.  I’m looking forward to tomorrow morning and beginning a new week of challenges with all of you!  Check in midway through the week for some nutrition information.

-Luke

Hey guys!  I hope you have a good week of recovery coming up.  Posted is a very quick workout that you can do on your own at home with no equipment if you would like a little extra work (in addition to Wednesday’s workout).  My email is listed, and my personal number is 860-367-4768.  If you have any questions or issues you would like to discuss, this week is a great opportunity!

Warm-Up- Do any of the warm-up movements that we do each morning.  You don’t need to do them all, but try to include and elbow-to-instep, and a back lunge-twist.

Body-weight squats    x10

Push-ups    x8

Front Bridge    x :20-30 seconds

Two-leg glute-bridge    x 10   (both feet on the ground at the same time, press out of your heels and drive your hips to the ceiling)

Jumping Jacks   x20

Go through this circuit 3-5 times.  It should take you about 10-15 minutes, including the warm-up.

Remember- This week is for you to get some extra sleep and to let you muscles recover from 5 hard weeks of work!!  Listen to your body…it is OK if you chose not to do this optional workout.  Just try to be active during the day (go for a walk, do some yard work, take the stairs, etc).  See you all on Wednesday.

-Luke

Try out ACC Fitness Boot Camp for 2 weeks free!

Call 401-397-5517  or email Luke@AthleticConditioning.com