Angel Cheramie and Gina Leverette are the founders of the Ultimate Change Fitness Boot Camp for women. Let me start by explaining how we got started in fitness. After years of trying countless fad diets, going to all the exercise classes offered, having personal trainers, and joining gyms, we would always end up getting bored. Then we came across a boot camp that we joined and enjoyed but the price was pretty steep. After 2 months we could not afford to keep doing it. We decided that we could get together and work out.
We started doing research on the internet about different troubled areas we have as women and would incorporate those exercises in our routine. By the end of the first month, we had several new exercises that we were doing and the results were better than we could have asked for.
During that month we had some close friends join us in our workout and everyone was ecstatic with their results. More and more people started joing us and eventually we decided to rent a place to accomodate everyone who wanted to join.
We know what it is like to get to the point when you put those pair of jeans on and all of the suddent they "shrank" some how and do not fit and you do not want to leave the house. We also know first hand the troubled areas that women have after they have children and when they get older and we work on those areas. We also wanted to make this affordable for people who want to have an amazing workout but could not spend a fortune doing it.
We are so passionate about this exercise program and it has become our personal mission to help everyone achive their goal. It has been amazing to watch people transform their body, get healthy, and build self-esteem. We decided on name this Fitness Boot Camp "The Ultimate Change" because after five months it has ultimately changed our mind, body, and life and it can change yours too.
Waffle With Yogurt, Berries, and Almonds
ReplyDeleteIngredients
1 none waffle, whole-grain, frozen , such as Kashi Heart to Heart
6 ounce(s) yogurt, fat-free plain
1/2 cup(s) blueberries
3 teaspoon nuts, almonds, slivers
Preparation
Heat waffle in toaster according to package directions.
When cooked, place on plate. Top with yogurt, berries, and slivered almonds.
About this recipe
Serving(s)
Quick Meal
Contains Nuts
Contains Wheat/Gluten
Contains Dairy
Nutrition Facts
Number of Servings: 1
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Amount Per Serving
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Calories: 244
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Total Fat: 5 g
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Saturated Fat: 0 g
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Cholesterol: 0 mg
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Sodium: 266 mg
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Total Carbohydrate: 40 g
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Dietary Fiber: 4 g
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Protein: 13 g
Mexican Pizza
ReplyDeleteCook Time: 10 mins
Ingredients
1 none tortilla(s), whole-wheat, low carb , 6 1/2-inch
3 ounce(s) chicken, breast , oven roasted, skinless
1/4 cup(s) salsa, mild
1/2 cup(s) pepper(s), red, bell , chopped
2 tablespoon pepper(s), green chile , diced
1 cup(s) spinach
2 tablespoon cheese, mozzarella, shredded, low sodium
1/4 cup(s) avocado , sliced
Preparation
Preheat oven to 425 degrees. Spray pan with non-stick spray. Heat over medium heat. Add bell pepper, green chiles and spinach to pan. Cook until spinach is wilted.
Spread salsa on tortilla and top with chicken and spinach mixture. Sprinkle with cheese and bake until cheese melts. Top with avocado slices.
About this recipe
Serving(s)
Quick Meal
Contains Wheat/Gluten
Contains Dairy
Nutrition Facts
Number of Servings: 1
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Amount Per Serving
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Calories: 364
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Total Fat: 12 g
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Saturated Fat: 3 g
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Cholesterol: 80 mg
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Sodium: 714 mg
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Total Carbohydrate: 35 g
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Dietary Fiber: 8 g
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Protein: 37 g
This is a very interesting article by Darin Steen.
ReplyDeleteWhat to Eat After Your Workouts
After a cardiovascular workout (fat loss day), wait 45-60 minutes, and then consume a high quality source of protein (whole food) and vegetable-type carbohydrate. An example would be a spinach salad and some chicken.
The reason why you’ll want to wait an hour after the session to eat is to ride the fat burning wave of your cardio session. However, waiting more than an hour is typically too long, and can start to slow down your metabolism because your body goes into starvation mode.
After a resistance workout (muscle building day) you need a different approach. The meal after a resistance workout is the only meal that you ever want to be absorbed rapidly.
Why?
Because typically, when a meal is absorbed fast because of high glycemic or simple carbs, there is a good chance your blood sugar will rise too fast, and the carbohydrates will be stored as body fat.
But after a resistance workout, you’ve just primed the pump with an intense workout (with weights), and you have a one hour window of opportunity to shuttle in nutrients, amino acids, glycogen, and other anabolic nutrients to help repair your damaged muscles.
If you miss this one hour window after your intense workout, the chances that your muscles will be able to repair themselves, which makes them bigger and stronger, diminish significantly.
Keep in mind that after a workout, your stomach and digestive tract do not function as efficiently. The reason is because your digestive tract is incredibly vascular and uses significant amounts of blood to do its job. The problem arises because much of your blood is in the muscles that you just finished training. So an adequate amount of blood is not available to digest food eaten after a workout.
For this reason, the best post workout meal on resistance training days is whey protein and a higher glycemic (fast released, starchy) carbohydrate. You can use a banana as your carb. The potassium in the banana seems to help with recovery. The whey protein is already pre-digested so it is absorbed rapidly.
You’ll want to consume your fast released post workout meal 15-30 minutes after an intense weight training session.
Start to implement these rules of proper fitness nutrition, and you’ll likely start to feel your clothes fit better within a couple of weeks.
Everyone has the power to change. Many people get in the best shape of their life in their 40’s and 50’s. You can too! A healthy fitness lifestyle is the only true fountain of youth that exists.