5:45am Fitness Camp

OK here we go again into another week of great workouts.  Hope that everyone is doing well  and eating healthy.  Make sure and get plenty of rest, proper food and a great attitude.

Tuesday the 29th- Heavy Chest and Back
Wednesday the 30th - Ultimate Ball (core)
Thursday the 31st- Tabata Inferno
Friday Feb 1 - Heavy Shoulders and Arms

Ready to take your training to the next level, then try personal training for the one on one attention.  I will review your complete workout schedule, cardio, nutrition and more

Week of Jan 22, 2013

Here we go into another week of workouts. Following is the plan for the 5:45am Fitness Camp Classes (note: I have the liberty to change this schedule at any time)

Tuesday- 22nd - Tabata Inferno

Wednesday- 23rd- Heavy Shoulders and Arms

Thursday - 24th - Cardio Challenge

Friday - 25th - Legs

Still doing spin challenge in the  classes as follows:

Monday 21st - Day 8 - 6am

Tuesday 22nd - Day 10 -11am

Thrusday 24th -Day 12 - 11am

Lets have some great workouts and push yourselves, make this the year to reach those fitness and health goals. You do have goals, right? Wow I sure hope so.  See you in class!!!!!!!!!!!!!!!

Dr Pain

7 Diet-Food Rip-Offs

7. Worst Hot Cereal: Quaker Instant Raisin & Spice (1 packet)
150 calories, 2 g fat (0 g unsaturated), 14 g sugars

     Somebody must have been sleeping at the FDA the day Quaker was approved to carry this oversized heart-health logo on its box. Sure, it's low in saturated fat and cholesterol, but it's absolutely teeming with sugar. One bowl has more sugar than a scoop of Edy's Slow Churned Rocky Road Ice
Cream. Your best bet is to stick with Quaker's old-fashioned oats and sweeten it yourself with fruit, but if you're set on the single-serving packets, go with the Lower Sugar variety. It provides
just as much fiber with a mere fraction of the sugar.

EAT THIS INSTEAD!
Quaker Lower Sugar Apples & Cinnamon (1 packet)
110 calories, 1.5 g fat (0.5 g saturated), 6 g sugar

6. Worst Yogurt: Yoplait 99% Fat Free Strawberry (1 container, 170g) 170 calories, 1.5 g fat (1 g saturated), 26 g sugars
 
    Just look at the ingredient list to see the true picture. After milk, sugar is the next ingredient. Scroll down the list a little and you'll find high-fructose corn syrup, too. So sure it's "99% fat free," but it also has more sugar than an entire Hershey's Milk Chocolate bar. Fage's is plenty sweet, but more of its sugar comes from real fruit. Plus it justifies the sugar with 17 grams of protein—more than 3 times as much as you'll find in Yoplait's yogurt.

EAT THIS INSTEAD!
Fage 2% Strawberry
140 calories, 2.5 g fat (1.5 g saturated), 16 g sugars

5. Worst Reduced-Calorie Ice Cream Novelty: Breyers Carb Smart Almond Bar (1 bar)
180 calories, 15 g fat (10 g saturated), 5 g sugars

  The fact that this bar has only 5 grams of sugar is commendable, but the fact that it contains half your day's saturated-fat limit is not. Instead, look for a treat like Slim a Bear that puts a cap on both sugar and fat. Not only does that protect your heart, but it also diminishes your calorie impact.

EAT THIS INSTEAD!
Klondike Slim a Bear No Sugar Added
Kashi GoLean Crunchy! Chocolate Caramel (1 bar)
150 calories, 3 g fat (2 g saturated), 14 g sugar
3. Worst Wheat Bread: Arnold Whole Grains Health Nut (2 slices)ce Cream Sandwiches (1 sandwich)
100 calories, 2 g fat (1 g saturated), 3 g sugars

4. Worst Nutrition Bar: PowerBar Fruit Smoothie Energy, Berry Blast (1 bar)
220 calories, 3.5 g fat (0.5 g saturated), 27 g sugars
   
   Not only does it contain virtually zero fiber, but the first ingredient is evaporated cane juice, otherwise known as sugar. Switch to Kashi's GoLean Crunchy! and you'll earn a touch more protein and a ton more fiber. Plus, you'll drop your sugar load by almost half.


3. Worst Wheat Bread: Arnold Whole Grains Health Nut (2 slices) 240 calories, 4 g fat (0 g saturated), 4 g fiber
 
     Don't blow your calories on the bread; save them for the nutrient-dense stuff you're going to stuff inside. Arnold's Whole Grains Health Nut earns the Worst Bread distinction by being high in calories and carrying a load of refined flour. Make your sandwiches on Nature's Own Double Fiber Wheat instead and you'll eliminate 140 calories and double your fiber intake.

EAT THIS INSTEAD!
Nature’s Own Double Fiber Wheat (2 slices)
100 calories, 1 g fat (0 g saturated), 10 g fiber


2. Worst Smoothie: Smoothie King Banana Boat (40 oz) 1,048 calories, 24 g fat (12 g saturated), 154 g sugars



    There's a health halo hanging over everything smoothie-related, which makes it seem as though you can do no damage in the smoothie shop. Truth is, you can. Case in point: Smoothie King's Banana Boat. It sounds healthy enough, but it's made with ice cream and served from a mammothsize cup. It also packs in more sugar than 8 Twinkies. Make it a rule to never drink out of anything bigger than Smoothie King's 20-ounce cup,and then do yourself a favor by ordering the Youth Fountain.

EAT THIS INSTEAD!
Smoothie King Youth Fountain (20 oz)
253 calories, 0 g fat, 54 g sugars

1. Worst Salad: Applebee's Santa Fe Chicken Salad (Full) 1,290 calories, 92 g fat (24 g saturated), 3,500 mg sodium, its good for you, but not when they're encumbered by fried tortilla strips and a reckless deluge of ranch dressing. In the 15 minutes it takes you to eat this salad, you'll take in more than a day's worth of sodium and saturated fat along with two-thirds of your day's worth of calories.



EAT THIS INSTEAD!
Grilled Steak Caesar Salad (Half)
460 calories, 34 g fat (8 g saturated), 920 mg sodium

Jan 15-18 Spin and 5:45am Fitness Class

Spin Schedule for this week:

Jan 15 at 11am spin - day 5 of Spin Challenge

Jan 16 at 6:15pm spin - day 6 of Spin Challenge

Jan 17 at 11am spin - day 7 of Spin Challenge

5:45am Fitness Camp for this week:

Jan 15 - Legs

Jan 16- Cardio Challenge

Jan 17- Chest/Back

Jan 18- Ultimate Stability Ball

Don't forget to set some goals for this year. They need to be measureable and challenging. I am looking forward to a great year with lots of new workouts in store.

One on One person training available to help you take it to the next level and help put the fitness puzzle together.

Looking forward to a great week.