Gearing up for the January 12th Boot Camp in Bend, Oregon! Join Bend Boot Camp to take control of your health and fitness today!
It is also a great time of year to stock up on natural and tasty protein powder!
Hope to see you in Camp!
Friday, January 2, 2009
Your Optimal Health!
Monday, December 15, 2008
Fit Deck helps keep you in Shape!
Fit Deck is a great way to create you own workouts and stay on track with your Bend Boot Camp workouts on off days and during breaks! Check it out and buy your favorite deck today!
Wednesday, July 23, 2008
Wednesday, July 9, 2008
Staying Fit and Motivated!
Hello!
I just wanted to check in and see how everyone is doing today. Each and every one of you is doing so great in Boot Camp! I hope you are enjoying it, even if it hurts sometimes. As nice as it would be, there is no quick fix way to gain strength, endurance or to lose weight and fat. It takes hard work and dedication to the process of regular exercise and a healthy lifestyle. We will challenge ourselves a little more each day and that is what boot camp is all about, staying away from that comfort zone! You are doing it!
Let me know how you are feeling physically and mentally about boot camp now that you know what it is all about. It is normal to feel very sore the first week, even a little sick and run down. You may be making a huge change in your routine and loosening up a lot of stored toxins that have to come out, building new muscle etc. This doesn’t always feel very good, but it is all GREAT stuff!
Drinking water will help tremendously with any symptoms you may be feeling, including soreness. Have a glass of water right NOW!
If you are having second thoughts and wondering if you can do this it is often just a matter of a tiny little adjustment to go from, “not sure I can do this”, to “I can’t wait to get to class tomorrow”! I can help, so let me know, otherwise I will assume everyone is doing great! If you are doing great I would love to hear that, too!
In Boot Camp there is nothing to lose – except maybe some fat – and a lot to gain in all areas of life! Fitness is more than just putting in that hour a day, it is a lifestyle that changes so many aspects of one’s life if you take it in and open up to the possibilities it presents. Maybe you will feel better about yourself, lose body fat and weight, have more energy for your kids, be in a better mood, reduce health risks, live longer, decide you want to run a 10 K or a triathlon, have a new outlook on life or start thinking about health and fitness in a new way, or start noticing little ways you can add more activity into your daily routine. There are so many things!
Keep fitness in your life and new doors will always be opening. We are all on a journey with obstacles and rough spots as well as great joys and happiness. Trying to find that perfect balance in our lives to do it all and feel, look and be our personal, healthiest best is not always easy. Gaining strength, endurance, health and balance in the body and mind helps us roll these same qualities over into our everyday life!
Your Trainer,
Karleen Schonger
Thursday, May 29, 2008
Fat Loss and Sugar
FAT LOSS
Sugars could be wreaking havoc on your diet. Break free today and start seeing real results!
Sugar Crackdown!
By Tosca Reno
The sooner North Americans learn to recognize simple sugars as a public enemy in the same way they view germs in the bathroom as vile, the sooner their health will improve and their waistlines will decrease. Ridiculous? Think about it for a moment. We sanitize, scrub, wash, bleach and disinfect the devil out of germs, but we consume, indulge, munch, snack, nibble and scarf sugars without a second thought. What gives?
The reality is many of us don’t recognize poor-quality ingredients in the foods we consume. The average adult’s sugar consumption has increased by more than 30 percent in 20 years. Sugar’s seductive sweetness plays havoc on the body, with hormone-related illnesses like type 2 diabetes reaching unprecedented levels.
Let’s not sugarcoat it
Never before has a population faced the onslaught of obesity-related diseases that we encounter today. Many of these diseases are thought to be brought on by consuming too much sugar. And it’s everywhere! Eating a turkey deli sandwich? There are three grams of sugar per slice of turkey alone. Was that ketchup with your fries? More sugar – it’s like candy, virtually everywhere.
Here are some hard facts for you:
• On average, North Americans drink approximately 355 milliliters or 12 fluid ounces of soda each day – the equivalent to 10 teaspoons of refined sugar. That adds to a weight gain of 12 pounds per year!
• But that’s not all – that was only soda. The average North American consumes 23 teaspoons of sugar each day! Not looking good for the waistline.
Carbs: Do I or don’t I?
Carbs have gotten a bad rap – especially as a result of fad diets. Yet carbohydrates, which break down into sugar in the body, are necessary fuel for strenuous exercise. However, it’s important to recognize the difference between simple and complex carbs: They metabolize at different rates. Simple carbs (white bread and pasta, chips, cookies) spike sugar levels, while complex carbs (whole grains, veggies, most fruit) keep blood sugar levels steady longer. They keep you feeling full longer too. Slow conversion is ideal so you don’t experience that crash or the dreaded 3:00 p.m. slump! As a bonus, you won’t get appetite swings, food cravings will dwindle and your energy will soar.
The United States Department of Agriculture defines added sugars as “sugars and syrups that are added to foods and beverages during processing or preparation, not including naturally occurring sugars, such as those that are found in milk or fruits.” Read the labels on packaged foods carefully. Ingredients like corn sweetener, fruit juice concentrate, molasses, maltose and syrup signal that sugar has been added.
Originally found in Oxygen Clean Eating Special, Winter 2007, pg 28
Friday, May 23, 2008
Bend Adventure Boot Camp in the Rain!
Hard Core Boot Campers! I love seeing and feeling the dedication you have to this program and your own health every day but it is in the rain and snow that it just inspires me to new levels that you are so dedicated to your fitness and well being! Have a great Memorial Day weekend! See you on Monday :-)
Thursday, May 22, 2008
Sunday, March 4, 2007
Drinking Water and Health
Why is drinking water so important for fat loss and overall health?
When you exercise, the oxidation of fat creates waste products that need to be flushed out of the body. As you begin to burn fat, your body needs water in order for this process to take place properly and efficiently. If you are dehydrated, there is a chance that your body won’t burn as much fat or function at the level it could.
When you workout, you deplete your muscles of glycogen. The best way for glycogen to get back into the muscles is through binding with water. If you are dehydrated, you won’t be giving your body the fuel that it needs.
All bodies need water to function and be healthy. Without water the body cannot drive nutrients to where they need to go or get waste products out. Water cleanses, nourishes, heals and energizes.
Don’t deprive yourself and your body of the benefits of pure, fresh water. Drink up and feel healthy doing it. And no, coffee, tea and soda don’t count. Go ahead and grab a glass of refreshing water now! Cheers!
Tips: Don’t think you can drink can drink enough water? Start gradually and increase a little each day. Fill a quart sized water bottle with water and ½ a squeezed lemon and take it with you! Once your body gets used to drinking water, you won’t have any problem drinking enough and you will crave the benefits it provides.
Written by: Karleen, owner/trainer of Bend Adventure Boot Camp. www.BendBootCamp.com. Have questions? Email Karleen at karleen@BendBootCamp.com.
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