Bend Adventure Boot Camp
Get Fit. Live Fit. Be Fit.
Week 1-One and Done!
Nutrition for the new athletes has been sent out. Returning athletes this is your time to refocus, remind, plan and attack what you know. If you need a little tune-up let Lindsay or D'Anza know as we can only help you if you ask.
If it has been more than 2 months since we have taken your measurements let us know. We can schedule a time before or after class next week to do so. If your body comp has been taken by D'Anza in the past and it has been close to 12 weeks let her know. We can get it re-tested and readjust your nutrition as needed.
Who is on My Fitness Pal? If you have an account and want us to check in, let us know. This is just another way for us to help you and keep you on track and hold you accountable.
We look forward to another amazing week with you all next week! Happy Friday everyone and enjoy your weekend.
Week 1 Challenge
Snacks are what helps us get from meal to meal and also help in keeping our blood sugars level. It keeps us from that afternoon drop or better yet, it sets us up for our late day workout, time with the family as well as better sleep.
If you are following your nutrition plans and eating
Breakfast, snack, Lunch, snack and Dinner with even one last snack you are on the path to success. Staying fueled throughout the day and always being prepared is key. In case you ever had any doubt you can ask our 6am athlete Stacey L who drives in from Powell Butte every morning prepared and ready to tackle her day. (More to come on her later)
So here is our goal to YOU:
From Friday September 20 to Sunday September 29th we are challenging each of you to work add 1-2 veggies per snack in addition to 1 healthy fat*
Veggies you can add as much and as many different varieties as possible. The Healthy fat will be only 1 serving at either your mid-morning, mid-afternoon OR post dinner snack. Since you are likely getting 2 other healthy fat servings throughout the day adding 1 extra is perfect. Everyone should focus on getting 3 healthy fat servings a day. What is a healthy fat? It equals approx. 5 grams of fat and 45-90 calories depending on the fat. Here are some examples and their serving size.
Avocado 2 tablespoons (1 ounce)
Brazil nuts 2
Filberts (hazelnuts) 5
Macadamia nuts 3
Nut butters, trans-free: almond butter, cashew butter, peanut butter (smooth or crunchy) 1 1/2 teaspoon
Oil: canola, olive, peanut 1 teaspoon
Olives, black 8 large
Olives, green with pimento 10 large
Pecans 4 halves
Margarine, low-fat spread, 30 to 50 percent vegetable oil, trans-free 1 tablespoon
Margarine, trans-free: squeeze, stick, tub 1 teaspoon
Mayonnaise, reduced-fat 1 tablespoon
Mayonnaise, regular 1 teaspoon
Mayonnaise-style salad dressing, reduced-fat 1 tablespoon
Mayonnaise-style salad dressing, regular 2 teaspoons
Oil: corn, cottonseed, flaxseed, grape seed, safflower, soybean, sunflower 1 teaspoon
Pine nuts 1 tablespoon
Salad dressing, reduced-fat 2 tablespoons
Salad dressing, regular 1 tablespoon
Seeds: flaxseed, pumpkin, sesame, sunflower 1 tablespoon
Tahini (sesame paste) 2 teaspoons
Walnuts 4 halves
So now you have a challenge so set up a plan and get to it. We look forward to hearing about your process through text message, e-mails, pictures or lists. The more entries we get the bigger the prizes and the more fun.
If you have any questions please don't hesitate to reach out to Lindsay or D'Anza.
firstname.lastname@example.org or email@example.com
Check out our blog!
We work on posting helpful tips, workouts for when you are on the road or can't make it to class, fun recipe ideas, new tools or workout tips even fun workout style tips. When you live in workout clothes like we do we have to make it fun:)
Also follow along as D'Anza begins a 21 day purification. This is a whole food based purification that to many is a way to boost immunity, increase energy, help create quality sleep, aid in healthy digestion just to name a few. If you want to learn more check it out on the blog.