EPIC GAME!

Ok, so unless you're sitting under a rock, by now you've heard about the EPIC win the Women's US Soccer Team, just had over Brazil this afternoon!  It was amazing!  The game was won on penalty kicks (which meant that the game was tied at the end of regulation).  If you watched the game, it is hard to mistake that there were times when I thought the game was lost.  The game was tied for a while however Brazil came back to score a goal, by the world's #1 female soccer player (#10 Mario)!  Talk about intimidating!

I had butterflies in my stomach as I continued to watch the game, hoping for a miracle.  Right?  That's kind of why we watch events like this right, for the miracle? So, we know what happens, the US scores to tie the game and then we go into penalty kicks.  The rest, as they say, is HISTORY! 

Yes, I'm gonna do it!  I'm gonna tell you that it was incredible to watch and you have to then go into all the cliches about "never giving up", "perserverance","miracles" and so on.  But, I believe that miracles and dreams do happen.  But for most they don't because there's no belief that they can!  To live a full life, continue to believe that anything is possible and anything can happen!  That's how you become a champion!  That is how you become EPIC.

New Year, New You!

It’s a new year and I know everyone has a resolution of getting back into shape, looking fit, and feeling healthy. This is a great new years resolution as long as you keep it! Most people dive in head first and only last a couple of weeks. This new year should be about eating right and
working out so you can start feeling great and accomplish your goals the
healthy way!

While beginning your resolution process, changing every bad habit all at once can leave you feeling stressed and overwhelmed.  Focus on your long-term goal by making small changes to your everyday life. These changes should be SMART - specific, measurable,attainable, relevant, and time-bound. If you stick to the plan of making small changes, your new years resolution goal can be achieved!

No more excuses- your great body is on its way! Here are some helpful tips you can
start putting into action!

1.    Eat breakfast! Try to eat breakfast with naturally added sugars like fruit instead of added sugars like cereals or donuts. Eating healthy in the morning will set the tone for the rest of the day.

2.     Coffee can be crucial in the mornings. Try black coffee, espresso, Americano, or tea. Black coffee contains natural antioxidants that are beneficial to your body. Fix your drink so it can be enjoyed guilt free every day. Stay away from the mochas, lattes and frappacinos.  Ask for skim or low fat milk, sprinkle spices such as cinnamon or nutmeg, and add 1 packet of real sugar (20calories) instead of loading with packets of artificial sweeteners, which contain chemicals.

3.     Pack your own lunch. You can control what is in your meal while saving money and grams of saturated fat.

4.    During breaks, go for a walk, meditate, read, or bring something that you enjoy to take your mind off the daily routine.

5.     Stock up on snacks that are high in fiber and water content. Try fruit, tomatoes, pepper slices, carrots and celery, popper corn, dried fruit, raisins, vegetable juice, or 100-calorie pack snacks.Afternoon snacks should be the perfect pick-me-up.
Snacks such as yogurt, cottage cheese, edamame, nuts, cheese, trail mix, and
pretzels are the perfect solution!

6.     You are what you drink?  Watch WHAT you drink (or add to it). It could be loaded
with hidden sugars. Try sparkling or still water with added lemon, lime, mint,
or ginger! (Look at my previous blog about unwanted sugars in “healthy drinks”).

7.     Try to get in 30 minutes of exercise daily (that means EVERYDAY), whether it is simply walking with a friend or an hour intense workout of Memfit bootcamp! Obtaining your fitness/health goals must include a regimine that includes exercise. 

8.  Go meatless once a week and dine out occasionally.  If you have a dinner/lunch meetin or are going out on the weekend, you can check out healthy options online.  Most restaurants now offer healthy alternatives right on the menu.

10.  Be aware of fattening sauces and dips that can easily add unwanted calories. 

Examples- ketchup, mayo, honey mustard, and ranch dressing.

11.  I know we all crave sweets! These do not have to be eliminated from your diet.  For a sweet drink, try a 35-calorie hot chocolate packet or orange, mint, or chai tea. 1-ounce of dark chocolate, a peppermint patty, hard candy, jello, and pudding are all smart but very sweet choices!

12.  When out on the town, the alcoholic beverages can certainly add up. Drink water in
between drinks. Dilute your white wine by ordering a spritzer or order a dry
white wine.  Try drinking a higher end version of your favorite spirit on the rocks with a twist of lemon or lime.  Also, mix drinks with diet tonic or diet soda, and stay away from frozen, fruity, novelty drinks with umbrellas!

 

As long as you make small changes to your daily life, the big picture will seem easier to attain! It does not have to be an all or nothing change, but try adding in a few of these tips every week until it starts to become a habit. Your new years resolution figure will be here before you know it! Just keep up the hard work and stay dedicated.

Remember, focus on the small changes and look at the big picture!

Are you brave enough to answer "how many times a day? week? month?

In a study that was released this month it stated that many Americans just don't get it  enough.
Are you one of them?  Before you begin wondering what in fact we're talking about.  The study stated that only 6% of Americans are getting enough vegetables in their daily diet.  And only about 8% are consuming the recommended daily helping of fruits!  Astounding right?  Well, answer the question listed above in the title.  How many times a day are you consuming fruits and veggies?  I bet the answer is interesting......: )

Some of you may say, "I take vitamins so I don't need to eat that stuff, I don't like it".  Vitamins are awesome....AS A SUPPLEMENT to what your body gets NATURALLY.  There is so much value (anti-oxidants, vitamins and minerals) in all of our fruits and vegetables.

Here's a few tips to increase your intake:
1.  Need a mid-afternoon snack?  Instead of grabbing chips from the vending machine, pack some carrots or an apple instead.
2. Color code your meals.  The more colorful the better!  Add fruits and veggies to breakfast lunch and dinner by using reds (tomatoes or red peppers), blues (blueberries or grapes) and especially greens (kale greens, mixed green salad or cabbage).
3.  Add fresh or frozen fruit into your desserts.  You can add strawberries,blueberries, raspberries, craisins, bananas into frozen yogurt or sherbert (for an extra pop add some granola). Be creative!

Happy, Healthy Thanksgiving!




Holiday season is here and I know we are all looking forward to those huge holiday meals! Unfortunately, no one wants extra lbs as part of their New Years Eve outfit. This blog will help you step into the meal prepared with some do’s and don’ts for the Turkey Day.

DO:
-Get a in some exercise Thanksgiving morning.  Yes, it's a holiday but no need for a break!  Take a brisk walk, run or another fun activity that you and perhaps the family would love to enjoy.

-prepare your dishes, always using light, low fat, and fat free healthy substitutes. For example, substitute 1 egg for 2 egg whites,  fat-free yogurt for sour cream, fat free chicken broth for gravy, use sugar substitutes and wheat breads instead of white

- look online to get ideas on how to provide several delicious healthy side dishes, desserts, and even main turkey dishes!

-stick to white skinless pieces when choosing which piece of turkey to eat.  This is an excellent source of protein.

-Skip seconds and opt for dessert instead!

-Choose yummy fall vegetables.  They will give your plate color while filling you up on fewer calories.  Try new foods - don't waste calories on food you can have all year (like bread)

-Leave the LEFTOVERS!!!!  No need to take those extra calories home with you!  Remember they rarely leave!!

DON'T:
-Go into your Thanksgiving meal hungry- that could be your worst downfall. Drink plenty of water before and during the meal.

-Heap huge servings of each dish on your plate.  Instead pretend that you are taste-testing each dish.
-fill up on creamy, cheesy and fried dishes that you know are high in fat.
- fill up on canned fruits and vegetables. These are high in sodium and the taste is not even close to the real thing.  Opt for fresh berries, baked apples and other fresh fruit instead.

Really focus on the flavors of this Thanksgiving meal. The meaning of Thanksgiving is not about stuffing yourself, but appreciating the food you do have.
Focus on family and friends during the meal instead of the food. Help clean up and take a nice walk after the meal. This will give you some extra bonding time and really allow you to give thanks for your loved ones!

Thank You vets! - Happy Veterans Day!

This afternoon as I was picking up my two youngest and walking them to our special corner of campus to begin homework Dylan, my youngest, begins explaining the origins of the Thanksgiving holiday.  "Did you know", she says, "that the Pilgrims didn't even have turkey at the first Thanksgiving?".  I act shocked and say, "What, you mean all these years, I've been eating turkey and it's been a sham!"  She laughs and says, "Yeah".  I said, "isn't it cool though, that if we want we could even eat pizza on Thanksgiving?"  Excitedly, both of my youngest kids said "YEAH!".  And Logan adds, "so take that Pilgrims".

It's a small blessing, but I'm thankful that I live in a country where my choices, continue to remain my choices!  This is not a political stance, but an opportunity for me to reflect and teach my children, that even with the smallest of privileges that price was paid by someone else that came before you. 

So today, and everyday, to our veterans everywhere I want to say THANK YOU!

Happy Veteran's Day from MEMfit!

Did you know that when you drink a Gatorade you are actually ingesting 14 grams of sugar? Or that Vitamin Water contains 13 grams of sugar and 50 calories per serving? That equals 125 calories in one drink. We all know sodas are full of sugars and calories, but most drinks are very sneaky in hiding their sugars. This is easily done through deceptive advertising and marketing. Most people are unaware about the hidden calories in many drinks including juices and “waters.” Check out the following to see how your favorite drink may stack up. This might be a wake up call!

Coca-Cola (12 oz) 39 g sugar
Amp Energy Drink (8.4 oz) 31 g sugar
Arizona Iced Tea (8 oz) 24 g sugar
Apple Juice (8 oz) 26 g sugar
Chocolate Milk (8 oz) 24 g sugar
Gatorade (8 oz) 14 g sugar
Ginger Ale (12 oz) 33 g sugar
Full Throttle (16 oz) 58 g sugar
Lipton Iced Tea (12 oz) 33 g sugar
Minute Maid Orange Juice (8 oz) 24 g sugar
Monster (16 oz) 54 g sugar
Mountain Dew (12 oz) 47 g sugar
Nestea Iced Tea (16 oz) 34 g sugar
Pepsi (12 oz) 40 g sugar
Powerade (8 oz) 14 g sugar
Red Bull (8.34 oz) 24 g sugar
Rockstar (16 oz) 60 g sugar
Snapple Tea (16 oz) 36 g sugar
Sobe (8 oz) 29 g sugar
Sprite (12 oz) 39 g sugar
Starbucks Bottled Frapp (9.5 oz) 33 g sugar
Vitamin Water (8 oz) 13 g sugar
                       (20 oz) 33 g sugar

Look for the following "buzz words" on the ingredient list, then step away because it is a sneaky name for sugar in a calorie-sweetened beverage!

- high fructose corn syrup
- fructose
- sucrose
- dextrose
- fruit juice concentrates
- honey
- sugar
- syrup
- corn syrup

You now can be your very own detective! Start picking up the bottles and examine the nutrition labels. Make sure you check out the serving size! Some drinks can have up to 3 servings causing you to ingest 100s of calories! In the end, water is always the best option!
(written by Alyssa Dragutsky)

October/November camp - Week 2

Todays' workout is 2 for 2
Completed the following exercises in this order:
Mountain climbers
Shoulder press
Star jumps
Bicep curls
Jumping jacks
pushups
Complete each exercise for a total of 2 minutes with 30 seconds fast and 30 seconds slow.  Let's get started!

Trick or Treats?

So Halloween is coming up and I know everyone is salivating at the thought of digging into some serious sweets without packing on the unwanted pounds. Can this possibly happen? The answer is YES! You can still enjoy Halloween while also enjoying your waistline. Here are some helpful tips to a healthier Halloween.


Tips to prepare for Halloween night:
 Set a healthy example for your family. Halloween is only one day so if you are going to treat yourself, make sure you’ve already had a healthy meal and have been drinking plenty of water so you don’t fill up on sweets

 Put the candy and snacks out of sight until Halloween day. Preparing for Halloween night doesn’t mean you have to partake prior to the day. Use it as a reward for working hard all week.

 Having a party? Set a healthier menu. You could carve out pumpkins and place healthy dips in them such as hummus or salsa or offer seasonal fruits instead of sugar-loaded candy

 Workout the morning of Halloween or get a good workout in by taking your kids trick or treating on a challenging neighborhood route (hills). Don’t have kids? Offer to babysit or grab some friends and walk the neighborhood for some good physical activity

 Focus on creative ideas instead of candy to pass out at the door. Some ideas are sugar free candy, granola bites, temporary tattoos, toys, false teeth, etc. The possibilities are endless. *

 Sort through the candy, tossing out the definite no-no’s.


Consider the following candy swaps when indulging on Halloween night.
1. Fun size bars: Instead of Butterfinger (100 cals) eat 3 Musketeers (63 cals)
2. Fruity candy: Instead of Air Heads (3 at 140 cals) eat Dum Dum Pops (3 at 77 cals)
3. Miniature candy bar: Instead of Twix bar (3 at 150 cals) eat Tootsie rolls (3 at 70 cals)
4. Chewy candy: Instead of Milk Maid Caramels (4 at 160 cals) eat Now and Later (4 at 53 cals)


Try these healthy recipes for Halloween Night:
Baked Pumpkin Seeds
Instead of throwing away the seeds after carving your pumpkins, bake them for a healthy treat!

Clean and separate the pumpkin seeds. Preheat the oven to 350º. Put the seeds on baking pan. Drizzle with olive oil and sprinkle with salt. Bake for 10 minutes, take them out and stir the seeds. Bake again for another 10 minutes until golden brown. Let them cool and they are ready to eat! You can experiment by adding different spices to them once cooled.



Orange Jack-o-lanterns
Make your own Jack-o-lanterns the healthy way. All you need are oranges, fruit cocktail, and a sharpie!

Cut the tops off the oranges as if you were carving a pumpkin. Scoop out the orange, being careful not to rip the peel. Add the orange to the fruit cup and mix. Using the sharpie, decorate the orange and set aside to dry. Scoop the fruit mixture into the oranges and chill for an hour before serving.






*Healthy snacks to pass out at the door:
Sugar-free candy or gum, rice krispy treats, granola bars, homemade trail mix, small bag of pretzels, nuts, raisins, popcorn, or cereal, graham crackers/ginger snaps/vanilla wafers, stickers, toys, false teeth, temporary tattoos, tiny card deck/games, yo-yo’s

What's up playas!

Ok, so.....I just couldn't of another cool way to start the email!  Go figure! 

I'm so excited to get started again with the October/November boot camp.  I am really looking forward to the new workouts, equipment and , best of all, CAMPERS!  A few notes to remember:

1.  Please remember to hydrate before, during and after camp!  Gatorade/Powerade drinks are fine, but I like good ole' fashioned water.  Does the job just fine!

2.  EAT SOMETHING - No matter if you're attending camp before work or after.  Contrary to popular belief, food is more than our companions!  Your body actually needs food to function, so make sure that to get the battery going, you put the right thing into it so it can perform for you.

3.  Give me a heads up if you won't be attending camp.  Not a big deal.  Emergencies come up, and we certainly understand that, but so we can plan accordingly please let us know!

4.  If you need to contact me at anytime, you may call me at 901-283-0864 or email at info@mem-fit.com.  (You may also text to the above mentioned number).

WOD:
1 minute stations
-squats
-pushups
-dips
-shoulders
In between a set, we incorporated lateral movements and sprints.  And as always....finished up with abdominals

Workouts for the week.....October 11, 2010

Tuesday - Take a run today.  You should get in at least 2 miles.  When you complete this run/jog/walk. Complete the following - 30 pushups - 35 squats - 30 dips - 40 ccrunches or situps. 

Wednesday - So let's begin with 2 minutes each of the following exercises: up/downs, skier (with lunge), high knees (make sure to get your knees above your hips) finish up with ....that's right burpees!!!!  Rest for 2 minutes and then begin 2 minutes of the following exercises:  crunches, situp (reach and touch the sky), bow and arrow (REMEMBER - SLOW) and oblique crunces (try to touch your ankle - side to side).  Rest for 2 minutes and then complete the following: lunges, squat jumps (with a weight or med ball if you can), lunges.  Repeat 2X!  Enjoy


Thursday - Begin with completing dips beginning with 1 and going to 10 (complete one rep, then two reps, then three, etc.).  Immediately go into pushups completing them in the same fashion.  Rest for 1 minute. Take a 1 mile run - try to accomplish this in 10-12 minutes.  Time yourself!  Complete 100 crunches (vary these).  Then repeat!

Friday - Complete the following:
45 Mountain climbers (R/L = 1)
35 pushups
40 Mountain Climbers
25 Wide pushups
35 Mountain Climbers
20 tricep pushups
80 jump rope rotations
40 sumo squats
75 jump rope rotations
35 plie squats
Repeat 2X - Rest as needed in between sets

Yesterday was great.....Today...EVEN BETTER!!!

September boot camp has started my friends!  It was incredibly awesome to meet everyone yesterday!  all of our new folks are so nice and ready to work and what more can we ask for?

WOD - 9/14/2010
Group was divided into two.  Each group had a different starting point:  INSTRUCTIONS: complete each exercise in a pair for 30 seconds and then rest for one minute before moving on.

The workout is as follows:
Sprint>>>>>pushups
REST - 1 MINUTE
Up/Downs>>>>jump squats
REST - 1 MINUTE
Plank>>>>>Superman
REST - 1 MINUTE
Side shuffle>>>>>>Bear crawl

ENJOY!

Seriously?......

OK, so since the kids have gone back to school I've got to get back on track with making sure that I update the blog more efficiently.  But lately I've had  really wacky relations lately with my computer and internet and blah, blah, blah!!!  So, in the meantime I'll update you on all the happenings and continue to post and give you the "life changing" information that's been coming so far :).

WOD 8/31/10 -
Played a really fun game of "Name Tag" - which consists of squatting and naming something (a color, a football team, beer, etc.) in order to remain safe during the game.  The campers had a good time with this one yesterday. 
The workout (Four Corners) consisted of
-30yrd sprint
-sumo squats
-hindu pushups
-lunges with a kick

Something for Nothing

Just the sound of that sounds good to me... to receive something for nothing.  It's like walking into the grocery store (Sam's Club specifically) on a Saturday morning and learning that not only are they giving out samples, but they are giving the really good ones.  You know, the ones where they cook up those little sandwhich samples and they give you like half!  Or if the worker is in a good mood, she might just let you take a whole one.  That is like .....ahhhhh!  I love getting something for nothing.
BUT that's not this journey!
Waking up before the sun or busting out a bearcrawl and some jump squats after a hard day's work in the 100 degree heat, deserves nothing short of a great big.....SOMETHING. Like what, I could promise you something tangible,like a massage or a gift card somewhere, but the results that you will see, or begin to see is something much more valuable than that.  My friend you have embarked upon taking your life back.  Taking your health back.  Taking your fitness back.  And that is something.  And you certainly know by now that aren't doing something for nothing.

"Having a Ball" and 2 Minutes of Heaven

WOD Tuesday 8/24

We split up into teams and had a competition using a tennis ball.

This game would have been more appealing and probably a lot more fun if it had the OTHER "2 Minutes of Heaven", but who's counting minutes.

WOD - 2 Minutes of Heaven
Campers are divided into 4-5 separate groups.  Each group begins with a different exercise.  Exercises are as follows:
Slam Ball or Medicin Ball throws
Mountain Climbers
Jump Rope
5-sec Jump Squats
Sprint

Each of these exercises are performed for 2 minutes with 1 minute rest in between.

Hmmmmm.....Good times, good times : )

Week 3 - Lets get it!

The beginning of Week 3 and it's been intense.  I can say that we can send up prayers and thanks to the universe for the cooler weather that we're experiencing.  Ahhhhhhhhh.  It's been so nice! 

Monday WOD -
Team Game " You Decide"
Each Team has to obtain a total of 50 points by completing the following:
5 pointers - 25 Burpees, 60 Up/Downs or Double Suicide
3 pointers - Mountain Climbers, Inchworm or
2 pointers - 25 step ups,
1 pointers - 20 JJ, 20 PU and 15 lunges

Will you make it to 50?.........YOU DECIDE

TGIF and results

It's the end of Week 2 ...... ROCKSTARS!!!!  Week 2 has been challenging but awesome.  We did assessments on Thursday and EVERYONE, EVERYONE, EVERYONE improved their original numbers.

AM Camp -  Down-Back/Sit ups/Push ups/Squats
                    
T. Baker - 5/32/41/35
P. Pointer - pre(4/26/22m/29) post (4/28/38m/36)
A. Hartman - pre (4/21/12/30) post (4/28/27/37)
K. McKeever - pre (3.5/23/12m/28) post(4/30/25m/35)
M. Lucy - pre (4/1916/31) post (5/29/40m/38)
T. Deberry - pre (3/25/10m/39) post (3/28/30m/45)
V. Bond - pre (3.5/32/10m/38) post (3/30/30m/46)
M. Staggs - pre (4.25/24/23/33) post (4.25/25/30/35)
M. Shanks - pre (4/23/14/26) post (4/29/16/30)
H. Chapman - pre (6/30/41/33) post (6/38/52/45)
C. Ngo - pre (4.5/22/27) post (5/28/32/41)
B. Marshall - pre (4/25/20/42) post (4/31/23/42)
J. Kidd - current (4.5/28/20/36)
R. Midha - current (4.5/28/30/36)

PM Camp - Down/Back/Sit-ups/Push-ups/Squats

G. Shanks - pre (4/23/24/42)
S. Patel - pre (3.5/24/14m/36) post (3.5/29/25/38)
M. Milligan - pre (3/12/17m/25) post (3/21/30/35)
C. Webster - pre (/ /14/14m/17) post (3/24/25/27)
R. Carter - pre (2.5819m21) post ( )
R. Barber - pre (3/15/21m/35) post (2.5/30/45/43)
G. Rubin - pre (4.25/20/18m/22) post (2.5/33/30/35)
A. Ray -  pre (3/24/5/34) post (2.5/38/20/47)
A. Laws - pre (4/22/20m/40) post (3.5/39/25/45)
G. Bugnitz - pre (3.5/18/33m/25) post (3.5/39/45m/45)
M. Morris - pre (1.5/8/9m/26) post (2/24/33m/36)
F. Odum - pre (2.5/17/12m/14) post (2.5/24/38m/34)
K. Smith - pre (3.5/25/23m/31) post (3.5/28/24/36)
S. Allen - pre (3.5/21/25/31) post ( )
S. Johnson - pre(4/21/28m/31) post ( )
P. Patel current (3/29/21/29)

Welcome to Week 2!!!!

Good morning!  This morning's camps was really great!  It was actually NICE to be outside.  There was a great breeze this morning.  Very enjoyable.  You know you live in the Memphis in August when.......it's going to be 94 degrees and everyone's rejoicing because it's a "cooler" day.  : )

Today's workout:
Begin with  "Capture the Cone" - fun game

Workout is the "Terrific Ten"
Complete as many rounds as you can in time allowed:
Push ups (PU)
Dips
Step-ups or lungess
Walking Planks

Woo-hoo!  We're in Week 2 Baby!

Friday, August 13, 2010

Happy Birthday Logan!  Today was my youngest sons birthday!  Way to be a trooper because you had to share me today!  I hope it's your best day so far!

WOD (Workout of the Day)

"Oh, Plank Goodness"
squats --- jump squats---plank
bridges ---bridge ups-----plank
MC ----- big foot MC -----plank
pushups -----tricep pushups -----planks
Abs-------obiques ------planks

Complete as many rounds as you can in the time allotted.  First exercise is to be done for 1 minute, 2nd exercise for 30 seconds and then hold the plank for 30 seconds  for a total of 2 minutes.
Example - Complete squats for one minute, then right into jumping squats for 30 seconds, then on to hold the plank for 30 seconds.

In the words of Ice Cube "today was a good day".  We did partner excercises after a riveting game of "Monkey in the Middle".  I can't stress how important it is to adequately prepare for camp by getting enough rest, eating a proper meal and drinking plenty of water during the day AND during camp.

WOD -
"Game" - Monkey in the Middle

Partner excercises - Alternate with your partner in completing 30 reps, 20 reps and 10-reps.  Exercises to choose from.....situps, bridges, pushups, plank (for count) and finally jumping jacks/jills.
Ex. -  Partner 1 completes 30 reps of situps, Partner 2 completes 30 reps of situps
Partner 1 completes 20 reps of stiups, Partner 2 completes 20 reps of situps
Partner1 completes 10 reps of situps, Partner 2 completes 10 reps of situps.  Then move on to next exercise.
Have fun!

Workout 8/11/10

Today's workout:

6AM - Run Workout in Shelby Farms

6PM - Began with introduction of Dynamic Warmup
           Completed 5x400s and finished with Abs

Great job today!