I hope that you had a great week last week! Chris and I made a quick trip to Colorado for his birthday. I had never been and I have always wanted to go, so we took a few days and went! Over the past few years, I have really been trying to DO the things that I catch myself saying “I have always wanted to do________” I feel like we don’t do enough, so I am glad that we took the time to go! Wow, what a beautiful place! It is amazing how different the topography of the US is and how gorgeous the mountains are.
I love being able to be outside and active! So the first morning we woke up and decided to go to Manitou Springs and “run” up the incline. The Manitou incline is 2,744 steps up the side of a mountain. You gain about 2,000 feet of elevation as you go up to the top and it is just under 1 mile in length. It took me about 45 minutes to get up there. It was not as hard as I was expecting, as long as I kept moving and did not stop to turn around, I was fine. It was a really steep staircase at some points. At about 1,900 steps up there was snow on the ground and the steps got a little icy and it got colder on the way up. By that time I was sweating, so it was super refreshing! Then we took a hiking trail back down the mountain. It was about a two and a half hour round trip hike which was the perfect way to start the day!
So how is the no gain campaign going for everyone? For me, it is going well. I have been mindful about my choices and what I am putting in my body. But travel days are always the hardest part when I go somewhere. So, I planned ahead and packed my snack bag full of tuna packs, oranges, carrots, hard boiled eggs, and a few dark chocolate squares. That way I knew that I had something to eat that would satisfy me when I got hungry, and I would not have to eat gas station or fast food along the way. My other rule while in the car is only to eat every 3-4 hours. So I have my meal when I am hungry, then I glance at my watch and set the time that I can eat again. That really saves me from snacking the whole way, when I am really more bored than hungry. Both strategies worked really well! I did have a few treats while we were out there of course, but I was mindful and chose what I really wanted, and I ended up feeling really great all weekend! That is the beauty of eating well and taking care of yourself, you just feel good, you have energy, and want to do more!
Has anyone had any great experiences during these first few weeks of the No Gain Campaign?? I hope that you are feeling awesome too!! Keep that going! Let’s make the holiday season about feeling the best and making the choices each day that facilitate that feeling!!! :)
We had our nutrition class last week as well. We talked about the big obstacle of food around the holidays and gave lots of tips and ideas on how to keep your intention not to gain. It is posted on YouTube, so check it out here if you missed it!!
On Saturday, November 17, we are having our Green Team NGC breakfast so that you have a chance to get together with your team and chat! Please RSVP to the event in your Facebook group if you are planning to come so that I can have enough breakfast for everyone! I love these little get togethers so that we have time to talk without being out of breath! If you are on the Green Team, please plan to join us!!!
The article this week is a great one - I love it because it talks about what MLBBC is...and that means MLBBC not only makes you feel great, gives you energy, and gets you stronger, but it also changes how your cells age. This is why I design boot camp classes the way that I do. In 45 minutes you get both strength training and high intensity cardio. And I am also making you YOUNGER! Read below for all the info!
Have a super week!!! Thanks again for being a part of MLBBC! Love you! Em
Can You Guess the Best Workout for Anti-Aging?
BY JODI HELMER
We can’t deny it: Your body reacts to each additional candle on your birthday cake. As you age, your cell function decreases, bones lose density, joints show signs of wear and muscle tissue and strength decrease while body fat increases. You might not be able to turn back the clock, but you can slow the effects of aging on your body through exercise.
“Both strength and power training are critically important as we age,” says Alice Bell, PT, DPT, a spokesperson for the American Physical Therapy Association. “In order to effectively manage the impact of aging on muscle strength and power, it is critical to incorporate high-intensity strength training into your activity regimen.”
WHAT IS THE BEST ANTI-AGING EXERCISE?
New research shows that certain forms of exercise have the most profound anti-aging effects.
A study, published in the journal Cell Metabolism, assigned participants in two age groups — 18–30 and 65–80 — and divided them into three training categories: high-intensity interval training (HIIT), weight training or a combination of the two.
After three months, researchers compared muscle biopsies of both groups and found that strength training increased muscle mass and HIIT increased mitochondrial activity, a cellular process that declines with age and is associated with increased fatigue and inability for muscles to burn excess blood sugar. The HIIT/strength training combination had the biggest effect in older adults, helping to decrease aging at the cellular level.
In a statement about the research, K. Sreekumaran Nair, MD, a diabetes researcher at the Mayo Clinic and senior author of the study noted, “These things we are seeing cannot be done by any medicine.”
The research points to the benefits of incorporating HIIT and strength training into your routine as you get older.
“The rate at which we lose muscle mass varies dependent upon our level of activity and engagement in meaningful exercise,” Bell says.
In other words, you’re more apt to maintain muscle mass and keep body fat in check as you age if you’re physically fit.
To maximize the benefits, Bell suggests incorporating HIIT and strength training into each workout.
HIIT is defined as mixing intense bursts of exercise with short periods of active rest; a run-walk combination is a good example of HIIT. Interval training can be incorporated into activities ranging from walking and biking to swimming. These bursts keep your heart rate up and help burn fat and, according to Bell, “High-intensity interval training is considered one of the best ways to improve cardiorespiratory and metabolic function.”
BUT DON’T FORGET STRENGTH TRAINING
Strength training is also important to maintain good health as you age. A 2016 study published in the journal Preventive Medicine found that older adults who did strength training at least twice per week had a 46% lower odds of death from all causes during the study period, a 41% lower risk of cardiac death and 19% lower odds of dying from cancer than those who did not strength train.
Bell suggests building strength by training with weights 2–3 times per week. “In order to optimize results a person must be utilizing the appropriate amount of resistance, performing the exercises with proper [form] and building in recovery time,” she says.
A physical therapist or personal trainer can create a workout regimen that incorporates interval and strength training that is targeted toward your current fitness level. The effort could help keep you looking and feeling stronger, healthier and younger.
Call or email today to schedule your first free trial week. Every MyLeanBody Boot Camp workout gives you BOTH HIIT and strength training in one 45 minute workout. Two workouts combined into one with all the amazing benefits for your health. You’ll find my contact info at the bottom of this newsletter.
Quick & Creamy Chicken Soup
With the colder temperature we are having, soup is a wonderful way to warm up. By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. Not only is is quick to make, this recipe is delicious and nutritious, and something you whole family will love.
Courtesy of RealHealthyRecipes.com
What you need
1 cup roasted red bell peppers
3/4 cup white bean hummus
2 cups chicken stock
1/2 cup cooked quinoa
1 cup shredded rotisserie chicken
dash salt and pepper
2 Tablespoons parsley, chopped
1. Take 1/4 cup of the roasted red peppers, slice into strips and set aside.
2. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.
3. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.
4. Bring to a boil.
5. Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley.
One serving equals 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein
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It's time for the annual MyLeanBody Boot Camp No Gain Campaign!
SIGN UP TODAY and be a part of a No Gain Campaign TEAM for added support and accountability.
Set your intentions not to gain over the holidays!
The Obstacles of Intention - Body, Mind, and Beyond
Join us for the last two of a 3 part online series about how to navigate the obstacles that get in the way of your not to gain weight over the holidays.
Wednesday, November 7th at 6:30 PM (recording is available on YouTube)
Wednesday, December 5th at 6:30 PM
Wednesday, January 2nd at 6:30 PM
Mark your calendar and plan to join us from the comfort of your own home by logging into our online meeting room at: https://zoom.us/j/111023650
If you're not familiar with Zoom, it's an online video classroom you can access with your phone or computer. You click the link and it will either open the app on your phone (once you've downloaded it from the app store!) or it will open the classroom on your computer. Everyone is welcome to attend so feel free to share the link with your friends, family, and coworkers.
Learn how to navigate obstacles that get in the way of your intention not to gain weight over the holidays.
Small Group Weight Training Openings
I have a couple spots open in the weight training small group that meets on MWF at 8:20 am. And a spot open in the 4:15 PM Tuesday night, and 6:15 PM, Tuesday or Thursday small group. Take your strength to a whole new level! Increase your strength, stamina, and overall fitness! Email Emily@myleanbodybootcamp.com for more information.
I have heard so many of you talking about needing help meal prepping! This is an easy way to get it done.
Meal prep seems to be the hardest part of consistently eating healthy. It takes time, planning, and energy every single week to get it done. All that on top of an already busy schedule and so many other things (and other people) to take care of, I get it that you don’t have time. MegaFit meals can help!!! Here is what I like about them:
- The meals are REAL FOOD and they don’t use any preservatives.
- They are made with simple ingredients.
- They deliver the meals ready to go to your home...or even a hotel. I’m thinking a business trip would be so much better without the worry of what you are going to eat for every meal.
- They last for four days in the fridge and 30 days frozen, then heat in the microwave for a minute or two.
- The best part is that they are SO easy to fit into your day and they are economical!
- Depending on the meal you choose, your goals and your macros one meal can be divided into a meal and a snack or two meals. And they are the perfect size for your husband or any other man in your life.
I have recommendations for you at the gym of which meals to try and what the macros are for each meal. And be sure so use the discount code MLBBC10 so that you save 10%!!!! Love you!!! Em.
The MyLeanBody Boot Camp Team
Emily, Ashley, Kim B, Christy, Kim C and Becky
Weekly Class Times:
5:15 and 6:00 AM - Monday thru Friday
9:30 AM - Monday, Wednesday, Friday
4:30 PM - Monday & Wednesday ONLY
5:30 PM - Monday thru Thursday
7:15 and 8:00 AM - Saturdays
MyLeanBody Boot Camp
403 Bronco Dr. Unit 2
Bloomington IL, 61704
MyLeanBody Boot Camp