Summer Session 1 Boot Camp

NEW

TIFF-FIT BOOT CAMP

Session

JUNE 7 - JULY 14

Boot Camp located in Greatwood

WEEKLY - Nutritional Guidance

LOSE - Inches & Body Fat

GAIN - Strength & Tone

Accountability

This is a 6 week session.

New class days and times for summer.

Class Times:

Tues - Wed - Thurs: 5:30 am & 7:00 am

*Located in Greatwood Training Center parking lot

We will also holding some impromptu Saturday classes at various local locations. More details to come once registered.

2x's week (12 classes): $180 gym members

$210 non-gym members

3x's week (18 classes): $225 gym members

$255 non-gym members

Can start anytime -- will pro-rate session

The more you come, the cheaper it is per class!

**Ask me about gym membership.

Cash or check accepted.

• One payment made in full due by first class of the session.

• Session may be pro-rated. If you have vacation plans, no worries! You can still join us at a pro-rated price. Contact me to discuss.

You will need:

1. Yoga Mat
2. Dumbbells

(one or two pairs ranging from 5-10 pounds)

1. Water,water, water
2. Towel
3. Appropriate clothing for weather
4. A Great Attitude!

Come join us! I promise you'll get hooked!

Top 10 reasons why people continue to gain weight.

What is the reason behind weight gain and why is it so hard to lose those extra pounds?

Here are the Top 10 reasons why people continue to gain weight.

10. Medications

There are a growing number of people who are depressed or on medication for depression. These medications decrease metabolism regardless of changes to the diet, and the medications can change hormone levels in the body. This impacts our ability to lose weight and keep the weight off.

9. Underlying Disease/chronic disease

A growing number of people have underlying conditions like Thyroid Disease, Diabetes and Cushing’s disease (increased production of cortisol in the body) . People end up gaining weight and medical treatment is necessary to help in weight loss or slowing weight gain down. Due decreases in hormone levels, the body is unable to raise metabolism which burns extra calories

8. Genetics

Research shows that genetics may play a part in weight gain. Evidence shows some people may have higher chances of weight gain. However, even though genetics may play a role in weight gain, environmental factors and individual choices play a much bigger role in a person being overweight then genetics.

7. Stress

Our natural defense against stressors is the Fight or Flight system. With increased stress levels, our bodies prepare for us to fight or run. When stress levels rise, cortisol is released in the blood stream, causing changes in the body. Cortisol helps release sugar, stored in the muscles and liver, into the blood stream for quick energy use. This hormone is responsible for accumulation of fat in the abdomen which is hard for the body to get rid of. Cortisol suppresses the immune system making it harder to fight infections. Stress is always there so our cortisol levels are always high.

6. Portion Size

Have you ever super-sized your meal at a fast food chain? I am pretty sure most of us have. Portion control is a leading factor in weight gain. We tend to over eat foods that are high in fat and calories, and do it on a constant basis. We have lost our control over our portion control. Plates and cups are bigger, so taking in extra calories is easier.

5. Skipping meals

Skipping a meal is just as bad as portion control. It slows down your metabolism because of lack of calories and nutrients in the body to refuel us. When you skip a meal, 9 out of 10 times we overeat when the next meal comes. Food choices are usually affected and portion sizes become monstrous. This leads to too many calories, lethargic moods and storing those calories being stored as fat.

4. “Low-fat” Labeling

How many of us have been duped into thinking that low fat is low calorie? Low fat labeling means that there is 3 fat grams or less. Just because a label says low fat does not mean lower calorie. So before you grab that low fat product, remember look at the label and see how many calories and what the serving size is. We tend to over-eat low fat products, because we think low fat means low calories. Sometimes, eating the “real deal” can be better for you because of the serving size.

3. Lack of exercise

Strength training and cardiovascular exercise help increase the amount of calories that we burn. We find ourselves doing less and less exercise and eating more calories. The combination of lack of exercise and high calorie intake is why we gain weight. The more strength training, the more muscle we have, which leads to higher metabolism. This helps us burn more calories at rest and during exercise.

2. Slower Metabolic Rate

A slower metabolic rate helps with weight gain. Muscle is more metabolically active (meaning it burns more calories) than fat so we need more muscle than fat. One common myth is that as we age, we lose more muscle. If we stay active then this is not true. Continuing to do strength and cardiovascular exercises will keep the lean mass on our bodies which keeps out metabolism burning. Then we can continue to eat those extra calories and not worry about gaining weight.

And the Number 1 Reason why people gain weight is….

1. Unhealthy Diet

Let’s face the facts: generally our diets are not good. Our diets are filled with processed foods that are easy to prepare and probably are not good for us. Portions are out of control and meals are lacking essential foods like fruits and veggies, and complex carbohydrates that help fuel our bodies. Fast food and prepackaged foods can lead to extra weight around the waist due to a lot of fat and extra calories.

Diet and exercise help monitor weight gain as we get older. Making better food choices, monitoring your portions and not skipping meals will help you lose weight. Substituting a healthy snack or meal replacement will help you not to skip meals and will give you plenty of nutrients to satisfy you until you eat again.

Healthy Snacks for Children

Serving healthy snacks to our children is important to providing good nutrition for growth and development, supporting lifelong healthy eating habits, and preventing costly and potentially disabling diseases, like heart disease, cancer, diabetes, high blood pressure, and obesity.

Snacks are a bigger part of kids’ diets than in the past. Snacks can make positive or negative contributions to kids’ diets – depending on the choices we offer. Below are ideas of healthy drinks and snacks for teachers, caregivers, children’s programs, and parents to serve to children in the classroom, in after-school programs, at soccer games, home, and elsewhere.

· Fruits and Vegetables:

Almost all of the snacks served to children should be fruits or vegetables. Do taste tests or let kids choose (or vote for) new fruits and vegetables to try. Fruit can be served whole, sliced, cut in half, cubed, or in wedges. Canned, frozen, and dried fruits are easy and usually need little preparation.

Healthy options include: fresh fruits and vegetables; frozen fruit; applesauce; fruit cups or canned fruit (in juice or light syrup); dried fruit and fruit leathers (without added sugars); fruit salad; fruit juice popsicles; and homemade smoothies. Vegetables can be served with dips like hummus, bean dip, or salad dressing; in salads; or veggie pockets in whole wheat pita.

· Healthy Grains (whole grains that are low in fats and sugars):

Serve mostly whole grains, which provide more fiber, vitamins, and minerals than refined grains. (Whole wheat [or other whole grain] should be the first ingredient listed.)

Healthy whole grain options can include: English muffins, pita, or tortillas; breakfast cereal; crackers; rice cakes; popcorn; tortilla chips; granola; cereal bars; breadsticks; or flatbreads. Refined grains, such as pretzels and goldfish, should not be everyday offerings. Be sure to read nutrition labels to
pick options that are low in sugars, saturated fat, and trans fat.

· Low-Fat Dairy Foods:

To protect children’s bones and hearts, make sure all dairy foods are low-fat or fat-free, such as yogurt and low-fat pudding. Since cheese is the #2 source of heart-damaging saturated fat in children’s diets, choose lower-fat cheeses, serve small portions, and serve cheese with other foods like fruit, vegetables, or whole grain crackers.

· Nuts and Trail Mix:

Since nuts are high in calories, it is best to serve small portions (a small handful) and serve them along with another snack, such as fruit.

Healthy Beverages

· Water should be the main drink served to kids at snack times. Water satisfies thirst without adding calories or sugars (and it is low-cost!).

· Seltzer or Sparkling Water – Look for calorie-free varieties; flavored or unflavored.

· Low-Fat and Fat-Free Milk – Milk is a terrific source of calcium and vitamin D, but it is also the #1 source of heart-damaging saturated fat in children’s diets. Choose fat-free (skim) or low-fat (1%) instead of whole or 2% (reduced-fat) milk. Soy and rice “milks” (fortified withcalcium and vitamin D) also are healthy options.

· Fruit Juice – Choose only 100% fruit juice, but limit juice to no more than 6 ounces (a little less than a cup) for 1-6 year olds and no more than 12 ounces (1½ cups) for 7-18 year olds.

Avoid juice drinks, which, nutritionally, are no better than soda pop.

The label should list 100% juice and avoid drinks with sugar or high fructose corn syrup in the ingredient list.