3 Lifechanging Habits to Form

1. Prepare the night before.

It’s always a rush to get up & ready in the morning, especially if you have a spouse and/or kids to get out the door. Make life easier on yourself by preparing and packing food the night before. Lay out the clothes you will wear and pack your gym bag. Even put a bottle of water in the fridge or on the counter, to grab on the way out the door.  This small change will make your morning less stressful, lay the foundation for a more productive, and help keep your fitness goals on track.

2. I think I can, I think I can, I think I can

Positive thinking is a powerful weapon. It’s the difference between finishing a marathon and quitting 2 weeks into a training program. People who have successfully lost 20, 50, 100 lbs or more, will tell you that they kept telling themselves, “I can do it,” especially when they were having doubts. Changing poor habits is not easy, but with a positive mindset, it is doable!

3. Surround yourself with a strong support group.

Cut negative people out of your life, or at least have them agree to keep their negativity to themselves. Their poison breeds on your doubts, pulling you down to their dark, desperate world. Negative people can’t stand your success, because it reminds them of their insecurities, which they choose not to change.

Instead, reach out to positive people who will give you hope in your moments of doubt. Find friends, family, coworkers, etc. who believe in you and your ability to make extraordinary changes in your life. Search out people who are confident in themselves and will gloat about your successes, as if they were their own.

You CAN make positive changes. You ARE strong enough to complete the journey, and we will be here to support you along the way.

Stephanie and the Texas Fit Body Bootcamp Team

7 Secrets to YOUR Success

1. Eat 5 SMALL meals spaced 3 hours apart throughout the day.

Your metabolism will burn at its highest rate and your blood sugars will stay even so that your body does try to add your meals to your fat stores.

2. Drink 100 ounces of water a day.

Water hydrates your muscle fibers so they can work at optimum strength and flushes out toxins, waste, and fat released from storage.  Plus, you can store up to 18 pounds of waste in your intestines! That’s a lot of doody!

3. Exercise 6 days a week.

20 to 45 minutes of moderate to intense activity will work most days of the week, but you also need one long workout of an hour to an hour and a half.

4. Prepare the night before.

Prep your breakfast, make your snacks and lunch, and pack your exercise clothes. If you have minimal work to do in the morning, you will be less likely to skip out on healthy habits.

5. Rely on your support system or make a new one!

You need to surround yourself with encouraging, positive people who care about your well-being. Recruit a friend, family member, spouse, or coworker to join in your endeavor. Or, join a class, exercise group, or hire a personal trainer to keep you acountable.

6. Eat at least 9 to 13 servings of RAW fruits and vegetables per day.

The antioxidants in raw fruits and vegetables reverse damage done to your DNA through exercise, stress, aging, drinking alcohol, metabolizing food, etc. No supplement can compare to the power of a diet filled with a rainbow of fresh produce.

7. BELIEVE in yourself!

Positive affirmations are used to reverse the negative self-talk that is so prevalent in our society. Tell yourself, “I can (fill your goal in the blank),” and believe it!  You can do whatever you set your mind to. You are worth it. You are never too old, too big, too hopeless, too whatever to change the things you don’t like in your life.

“H20 is the best!”

“The waterboy just needed some water!” -The Waterboy, starring Adam Sandler

Water should be all that you drink 90% of the time. Gatorade has been talked up for years, and it is needed in some instances, but the average fitness enthusiast has no use for the high-sugar drink. Soda’s strip the calcium from your bones and cause  tiny eruptions in your stomach lining that can cause ulcers, acid reflux, and a pH imbalance. Coffee and caffeinated tea dehydrate your body and strain  your kidneys and liver.

It’s ok to drink gatorade, soda, tea, coffee, etc. sometimes, but you should not depend on them to hydrate you.

Here’s why it’s important to be properly hydrated with water.

1. You actually lose the use of your fast-twitch muscles when they are dehyrated.

2. Blood needs a high volume of water to bring nutrients to your muscles for repair and recovery.

3. Drinking the right amount of water for you body actually speeds up your metabolism. (Faster weight loss!)

4. Water hydrates you 3x faster than any other fluid.

5. Your body is 75% water, so it absorbs plain water easier than a fluid that needs to be filtered by your body.

To be properly hydrated, each day you need to drink half your body weight in ounces of water. Example: If you weigh 200 lbs, 200/2=100, so you need to drink 100 ounces of pure water each day. Anything else you want to drink needs to be in excess of that amount.

Stephanie Pool, CSCS

5 ways to Eat Better On-the-go

1. Look up the menu of the restaurant before hand. Being educated on the menu will save you 400 calories on average! You can look up the menu’s online at the restaurant’s website or at www.calorieking.com.

2. STAY AWAY FROM FRIED FOODS! Period. Don’t try to argue with me, and don’t try to justify. Fried foods are packed with extra calories from the oil and low on nutrients. Not to mention they clog arteries and slow down your digetive tract.

3. Lose the soda, sweet tea, and lemonades. The sugar in these drinks make your blood sugar soar, and the high-fructose corn syrup could cause you to eat an additional 300 calories per day. Most people can lose an extra 1/2 pound per week by switching to water alone!

4. Hire a personal chef or buy a week’s worth of food from a Dream Dinners-like franchise. If you eat out 4 times or more per week, you could actually save money by hiring a personal chef that would provide you with healthy meals that you just have to warm up. Otherwise, food prep franchises such as Dream Dinners will provide the prepped food, let you put the food together the way you like it in to-go packages, and charge you a flat rate. One hour at their location and all of your meals for the week are done.

5. When you can, ALWAYS pack your food. If you are driving for a day, pack a cooler full of water, fruits, veggies, and sandwiches. When you travel multiple days in the car or on an airplane, pack portable healthy packaged snacks like oatmeal packets (just add hot water), protein bars, and fruit leathers.

Six months and going strong

Can you believe it? It’s hard for us to believe! We have had the opportunity to serve the Austin community for 6 months now!

In that time,

hundreds of inches have been shed,

hundreds of pounds have melted away,

and over a hundred people have tried our proven fitness formula.

 

Thanks for all your hard work, sweat, and dedication. We celebrate your success!

Stephanie and the Texas Fit Body Bootcamp Team