My Boot Camp Diary – Days 93 and 94

Make time for you

Posted by Pam

This time of year can get crazy busy and sometimes way too stressful. Make sure you take time out to exercise. It helps reduce stress and it’s something you do just for yourself. I didn’t get around to writing about the boxing workout I did Saturday, but it was a lot of fun and prepared me for the onslaught of goodies at the TWO holiday parties I attended later that day.

Today, I went to another boxing workout with some of my fellow Boot Campers. We’re trying to squeeze in just a few more squats and kicks and punches before we take a little break for the holiday Friday. With everything we do to prepare for the big day, whether it’s getting ready for a trip, cooking, decorating, shopping or braving the winter weather (hello, snow!), we might forget to take a few minutes to do something good for ourselves.

Personally, this time of year can get a bit depressing — what with such few hours of daylight — and exercise really helps combat that. So, wrap your presents, write your cards, plan your menus, but also take time to workout. Then, relax and enjoy your favorite holiday special.

Healthy Holidays!

My Boot Camp Diary – Day 92

It may be frustrating at times

Posted by Pam

It’s really frustrating when you’ve been working really hard and you feel like you’re not making any progress. I know I have more energy and I’m more toned, but that number on the scale won’t budge — if anything it’s crept up a pound or so. Talk about frustrating.

I can tell myself my age is a factor, and as women age, it becomes harder for us to lose weight than when we were in our 20s. I can tell myself my thyroid disease is a factor, and even when it’s in the “normal” range, it can wreak havoc on my metabolism. I can tell myself I just need to cut back a little more and work a little harder, but I feel like I’m working really hard now to just maintain.

The most important thing I tell myself is to not give up. Yes, it’s hard. And yes, it’s frustrating at times. But I do feel better, thanks to my Boot Camp workouts. I have more energy. I’m in a better mood. I have more stamina to do the things I like to do or even have to do to get through the day.

I may be just maintaining. But it’s better than the alternative.

My Boot Camp Diary – Day 91

Holiday prep

Posted by Pam

The holiday season is in full swing. Are you prepared? I’m not just talking about decorations and shopping. Are you fully prepared to face the onslaught of sugar cookies and pumpkin bread and peppermint bark? Are you ready for the egg nog and rum punch and champagne toasts? When you overeat not only do you take in way too many calories, but your body goes into fat storage mode.

Eating too much and too often will:

- zap your energy
- disrupt your concentration and focus
- impair your immune system
- elicit mood swings
- accelerate the aging process
- increase cravings
- contribute to the Dreaded Holiday Weight Gain

Keeping up with your workouts will help — remember, we don’t want to undo our hard work. Stay active. It also helps combat stress you might be feeling over visiting in-laws and mall parking lots. As tempting as it is this time of year to stay in my nice warm bed and just skip workouts, I know Boot Camp has been a great way for me to get in — and stay in — shape. I feel a lot more energetic on the days I go than on the days I sleep in.

You can enjoy this season and the best foods it has to offer without sacrificing your waistline. The following Holiday Calorie Control Strategies will help you practice smart indulging so you can avoid weight gain this holiday season — and those in coming years.

Tip #1 ~ Have a Plan

Food is going to be everywhere. Even if it’s not right in front of your face, you sure can smell it. Maybe you’re the one preparing, mixing, baking or cooking the food or maybe you’re in charge of serving it. Trying to just stay away from it is pretty unrealistic. When you tell yourself you can’t have something, it makes you want it even more. Allow yourself to have some of what you like but  only take half the amount you normally would. This automatically cuts your calories, sugar and fat in half!

Tip #2 ~ Eat!

Don’t starve yourself prior to the holiday event. You’ll slow your metabolism down to a fat storing rate and you’ll arrive at the party ravenous, guaranteeing overindulgence. Instead, start each day with a supportive breakfast – particularly something high in protein, fiber and high quality (whole grain) carbohydrates. Also be sure to eat something light before you go to the get together. Choosing a healthy high protein snack before you leave will help you feel full longer. You’ll be less likely to eat too much which will help reduce your overall calorie consumption.

Tip #3 ~ Limit the alcohol!

Did you know the average alcoholic drink contains 200 calories per glass while an 8-ounce cup of eggnog with rum contains a whopping 450 calories? Not only does alcohol pack a lot of empty calories, but it shuts down your body’s ability to burn fat. This becomes a double or even triple whammy if you are already overeating your favorite holiday meals and sweet desserts. Plus over-consumption lowers inhibitions and self-control — not a good combination when you’re near the holiday buffet table!

Make it a goal this holiday season to limit your intake of alcohol and you’ll see quite a difference in your ability to stay on track and avoid holiday weight gain. Some suggested non-alcoholic alternatives include club soda with lime, tomato juice and diet soda.

Really can’t resist a nip? Try this lower-calorie drink that punches up the nutritional value by adding antioxidant rich pomegranate juice.

Pomegranate Champagne Punch

From EatingWell.com

**For a nonalcoholic version, combine 2 1/2 cups seltzer and 2 cups pomegranate juice.**

6 servings, 3/4 cup each (note the serving size here!)

Ingredients

• 2 cups champagne
• 1 cup pomegranate juice
• 1 cup seltzer
• 1/2 cup citrus vodka
• Lemon twists, for garnish

Preparation

1. Combine champagne, pomegranate juice, seltzer and vodka in a large bowl or pitcher. Serve over ice with a twist of lemon.

Nutrition Per serving: 128 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 7 g carbohydrates; 0 g protein; 0 g fiber; 5 mg sodium; 72 mg potassium.

My Boot Camp Diary – Day 90

Let the good times roll

Posted by Pam

I don’t know if I should even count today as a workout. It was so much fun. Although, I bet if you ask me tomorrow, I will be feeling it. And it was by no means easy. But the kickboxing circuit we did today was a ton of fun — punching and kicking the dummy, kicking the bag, punching the heavy bag. We did some flutter kicks, though, so I guess it wasn’t all fun. And my fellow Boxing Boot Campers may not agree with me, but they seemed to be having a good time too. There was plenty of laughter mixed in with our punches and kicks. I think with all the holiday parties coming up next week, we wanted to get a head start on combating any extra calories. Then again, maybe it will be easier to resist the temptation of cocktail weinies and egg nog, because we won’t want to undo all our hard work

Check back here over the next few days for tips to avoiding weight gain during the holiday party season, as well as some healthy holiday recipes. You can be good to yourself without eating every sweet in sight. And you can have fun without overindulging.

My Boot Camp Diary – Day 89

Fighting the good fight

Posted by Pam

Here we are at the end of another week, and I post another Boot Camp Diary entry. I can’t believe I’m just 11 workouts from 100 days of Boot Camp. It’s incredible how quickly that time has gone by. It’s also incredible that although I feel stronger and leaner, the workouts can still be so hard. That’s part of why it’s so great to workout this way. I have probably spent years of my life on stair climbers and treadmills and saw very little results. It’s hard for me to push myself on those machines. I may be easily amused but on the flip side, I’m also easily bored. How many times a week can I climb stairs and stare at a television (especially a TV with no sound!)?

After I these months, I can still say Boot Camp is the perfect place for me to get in shape. It’s challenging. It’s new every time. It’s filled with fun and funny people. I look forward to each and every workout. Sure, I may whine about burpees and flutter kicks (actually, I probably whine about a lot of the exercises) but I know they’re good for me. I also know I wouldn’t do those exercises on my own or at the gym. Some of us need that push. Some of us need a little competition — if Camper J can do it, I can do it!

Those of you who come to Boot Camp — whether you’ve been going for days, months or years — know what I’m talking about. It’s so much work, so much fun and so rewarding, we just keep doing it week after week. It’s kind of like a drug. But not like a weight-loss drug, because this actually works.

My Boot Camp Diary – Day 88

Just getting there is sometimes the hardest part

Posted by Pam

Nice weather we’re having this week, isn’t it? Waking up to snow Monday, I decided to forgo Boot Camp and work out at home. (I really did work out, too. And the battery on my MP3 player died five minutes before the end of my routine. You don’t have to worry about Joe’s battery running out before the end of class!)

This morning wasn’t really much better — bitter cold temperatures and snow-packed roads — but I strapped on my boots, bundled up and braved the weather to get to Boot Camp.

Getting there is sometimes the hardest part of a workout, but it’s not the only part. The workout itself has to be hard, too. You pushed yourself to get there, now push a little more and make that drive worthwhile. Exercise is a great way to melt away the pre-holiday stress — not to mention the pre-holiday cookies, cocktails and other goodies. You can’t hide behind that bulky, ugly festive Christmas sweater all winter.

My Boot Camp Diary – Day 87

Field promotion

Posted by Pam

With the new group of campers joining us this week, Joe needed a little help demonstrating some of the moves we do. I’m proud to say I was able to help out in that capacity. It’s kind of a big deal for me to go from newbie to “demo girl” — one of the people others turn to for advice on how to perform an exercise.

When one of the new campers told me I made an exercise look easy, I felt pretty good about myself. It’s sometimes hard work to feel motivated and inspired to get to Boot Camp as often as I do. Knowing that there might be even one person who looks to me for motivation or inspiration makes it a lot easier. It doesn’t make the work any easier, but it makes getting there easier. And sometimes, the hardest part of working out is showing up.

Take it one step at a time: Get out of bed. Get your workout clothes on. Get to Boot Camp (or the gym, your living room or the sidewalk). And to steal from Nike: Just do it. You never know who you’ll inspire. It could be yourself. It could be me.

My Boot Camp Diary – Day 86

You can’t keep a good woman down

Posted by Pam

I was really happy to see all of our newbies return for more torture training this morning, despite the frigid temps and the threat of snow. We’re all getting a head start on those New Year’s resolutions. Some studies suggest the average person gains 5 to 7 pounds during the winter. Good thing we’re not average.

There are a few simple things we can all do to avoid falling into that average cycle of winter weight gain.

1. Exercise! Shouldn’t that go without saying? But it is harder to get motivated when it’s cold and dreary and dark for more hours. Find something that keeps you motivated and stick with it. Boot Camp is one way to keep moving.
2. Never go to a party hungry. You might think it makes sense to “save up” by not eating all day before a party. But you end up famished and may eat mindlessly. If you eat healthfully before the party, you’ll be less likely to overindulge.
3. Avoid alcohol. It contains a lot of empty calories and because it lowers inhibitions, it can cause you to eat more. If you’re going to indulge, pick your favorite and really savor it.
4. Don’t give up! If you do overdo it, don’t let that be an excuse to quit trying. Exercise a little harder the next day and stay away from the cookie tray.
5. Have fun. Find fun ways to get your exercise — playing with the kids, boxing, snowshoeing — and do things for yourself. Above all don’t let yourself get stressed out by the holidays.

And once the holidays are over, don’t let the winter doldrums keep you from exercising and eating right.

Boot Camp has kept me going strong since May. I’m sure it will help me overcome the seasonal blues — and the seasonal bulge.