Burn the Fat and Feed the Hungry Charity event for M.U.S.T Ministries

Burn the Fat and Feed the Hungry Charity Event for MUST Ministries

Fit Body Boot Camp and World of Gymnastics hosted our first annual Burn the Fat, Feed the Hungry Charity Drive event on Saturday, February 27 at the World of Gymnastics facility.

The two-hour fitness bootcamp, led by Fit Body Boot Camp-Woodstock fitness expert Stacy Ward and Eric Gurvin, collected funds and non-perishable food items to assist in stocking the pantry for MUST Ministries in Cherokee County.
The event began at 8 a.m. and participants brought in paper grocery bag filled with non-perishable food items or made a monetary donation payable to MUST Ministry.
It was exciting to see people in the community care about helping those in need. It was a fun and easy way to do something so meaningful for others while engaging in our fat burning workout.
For more ways to donated to MUST Ministries please go to their website.

I also wanted to thank all the supporters that donated their products for the raffle and event.
Publix at Rose Creek donated Water, Chic-Fil-A donated coupons, Planet Beach donated free tanning or spa services, DiLussa Salon, owners and bootcampers Connie and Amanda donated men and women's hair cuts, Maddy Moo Designer Purse, owner and bootcamper Elizabeth, donated $50.00 gift certificate, Andretti's Entertainment Center donated Vip passes to experience Race Car driving thanks to bootcamper Gemma, Bootcamper Teresa donated her handmade jewelry pieces, and World of Kids donated a One year free membership.

The winners of the raffle prizes was Bootcamper Susan Schul and Suzi Maida won the one year membership to World of Gymnastics for her son.

The Truth About Restaurant Calories

The Truth About Restaurant Calories


By now it is probably clear to most consumers that eating out is not the healthiest choice. Yet all the marketing hype projected by restaurants can sound quite convincing. Restaurants and fast food chains are pitching everything from fat free, no carbs, low calories, high fiber and other specialty menu items.

Many even make specific promises about their food choices by providing nutritional information guides and even list macronutrient details right on their menus. Such details have been welcomed by millions of consumers who are watching their waistlines. Unfortunately, even if you adhere to ordering from these "healthy" menu offerings, you may still find yourself struggling to lose weight.

There may be a legitimate reason for this struggle; it's been discovered that many of these so-called healthy menus are providing misleading information. A recent Scripps Television Station investigation revealed very disheartening results. The investigation uncovered huge discrepancies.

Both restaurant chains and fast food establishments were tested in the investigation. While some food menu items matched their published nutrition details or came close, others had variances such as twice as many calories or eight times as many fat grams. Yikes! That means while you might have counted that meal you ate out last night as only 500 calories, in reality it might have been a whopping 1,000 calories!

So, if you rely on self-published macronutrients from restaurants, you may be severely sabotaging your diet. Does this mean you must cook every meal you consume, seven days a week? No! This investigation's evidence is just a reminder that YOU must always take full responsibility for understanding what is going in your mouth.

Rather than relying on caloric and fat information provided by restaurants, just stick with these tips when dining out:

Start your meal with a salad that ONLY consists of veggies. Have your salad dressing on the side and try to use only 3 to 4 spoonfuls of it on your salad.

Order your meals steamed, grilled or broiled.

Avoid items that are fried or sautéed.

When your server brings your meal to you, ask that half of it already be placed in a to-go bag. Then save that portion for another day.

Ask that side veggies be steamed with no added butter or sauces.

Choose beverages without sugar or sugar substitutes. Try water with lemon slices, unsweetened tea or caffeine free coffee.

Skip the bread bowl.

Don't order appetizers in addition to an entrée.

Share a meal with a friend.

For sandwiches, ask for whole wheat bread.

Have You Forgotten About Your Goals!

If your New Year's Resolutions made it past the first week of January, then February is often the month when your enthusiasm begins to wane and you slide back into old habits.

Have you ever wondered why?

Take a look at your goals and see if you can recognize a pattern. If you set a goal to “Lose 20 Pounds,” did you outline how you were going to achieve it? Here we are in February, and you may have lost one or two – or even five pounds. But maybe you're not so excited about the process anymore.

Unless, of course, you've been participating in the program at Fit Body Boot Camp in Woodstock.

We keep the workouts fresh and challenging – and even brought in a Kickboxing Instructor to lead one of the January workout sessions! We've learned some new exercises and welcomed new “recruits” to our classes, and we're intent on reaching our goals! We are adding new ways to keep your goals on track outside of class with our new wellness clinics and seminars. These seminars will be on a variety of health and wellness topics like nutrition, exercise, and even grocery store tours. This is an added benefit of belonging to our fitness family!

Another reason Fit Body Boot Camp works so well is our variety of exercises. You're not doing hundreds of reps of the same old exercise. After thirty seconds or a minute, you're on to the next activity that will help you lose weight, build strength and realize your goals. You can do anything for thirty seconds, right?

What are you waiting for? It's February – and your goals are waiting!

5 Ingredients that Sabotage Your Weight Loss!

What you don't know could hurt you

How much thought do you put into what you eat?

If you want to get into great shape then you'll be interested to know that 80% of your fitness results are attributed to your diet.

In our fast-paced society, eating is often done with little or no thought as to what exactly it is being ingested. Excess body fat is a direct outcome of this hurried, poor nutrition. Even if you have the best intentions with your diet, you are likely frustrated and fed up with extra pounds.

I don't blame you for being confused about what you should eat. The media surely doesn't help. One day the talking heads want you to give up all fats. The next day carbs are the culprit, and then acai berries become the holy grail of weight loss.

The food manufacturers increase confusion by printing misleading labels and bogus health claims.

Sometimes it seems like the whole system is set up to confuse and frustrate us into buying the latest and greatest packaged food.

The bottom line is that your physique is largely a result of what you eat, so the foods that you put into your body should be carefully selected.

It's time to re-examine what you eat.

It all starts with reading nutritional labels. The nutritional content and ingredient list will give you everything you need to know about the quality of the food item.

I've outlined 5 ingredients that should raise a red flag when you turn over that package and find them listed:

Red Flagged Ingredient #1: High Fructose Corn Syrup (HFCS)
HFCS is a manmade sugar, derived predominantly from genetically modified corn. The sweet concoction has been shown to promote binges and hysterical hunger, and wrecks havoc on your blood sugar levels, promoting fat storage.

The introduction of HFCS into our food supply directly paralleled a 47% spike in Type 2 Diabetes cases as well as an 80% increase in obesity. Food manufacturers use HFCS in many mainstream products, including the following:
•Sauces (including ketchup)
•Yogurt
•Energy Bars
•Soft Drinks / Fruit Juices
•Processed baked goods
•Cereals
•Crackers
•Ice Cream
•Salad Dressing
•Most packaged snack foods

Red Flagged Ingredient #2: Hydrogenated Fat / Partially Hydrogenated Fat (Trans Fat)
Hydrogenated and partially hydrogenated fats have undergone such extensive processing that the chemical structure has changed from a “cis” shape, which the human body recognizes and utilizes, to a “trans” shape, which is foreign and destructive to human physiology.

Check each food label for the word ‘hydrogenated' and avoid it diligently. Cutting out hydrogenated fats is a simple set towards looking and feeling your best.

Red Flagged Ingredient #3: Aspartame
Aspartame is an artificial sweetener that was denied 8 times by the FDA before being approved in 1973. Many scientists objected the approval, claiming that aspartame hadn't been proven safe for use as a food additive.

MIT neuroscientist, Richard Wurtman, researched the effects of aspartame and concluded that it promotes cravings for foods high in calories and carbohydrates. Though aspartame is calorie-free it still causes insulin to be released, which job is to stow away sugar – when this sugar is not available, the result is often hypoglycemia and severe hunger. Not exactly a recipe for weight loss.

Red Flagged Ingredient #4: White Sugar
White sugar comes from the juice of a sugar cane plant that has undergone an intensive refining process. In this process all of the enzymes, fiber, vitamins and minerals are destroyed, rendering it nutritionally void. White sugar is also extremely high in calories, which your body loves to store away in fat cells.

Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental and emotional disorders, dental cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain. All that and it leads to weight gain.

Red Flagged Ingredient #5: White Flour
White flour comes from natural whole wheat that has been stripped of nutrients, vitamins and minerals. This results in a nutritionally void product that is packed with calories that release quickly into your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hysterical hunger and cravings. You don't need that.

Once you cut these 5 items out of your diet, you'll be pleased with the results. Expect to lose weight, to have more energy and to feel better than you have in a long time.

If you're serious about looking and feeling your best through purifying your diet, then focus on eating real food items. Real foods include lean meats, vegetables, whole grains, fruits, nuts and seeds.

Would you like to expedite your fitness and weight loss results? Call or email today to get started on a fitness program that will quickly transform your body.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

Morroccan Stew

This stew is perfect for a cold winter day. It is packed with antioxidant-rich vegetables and fragrant spices. Serve this stew over a scoop of cooked quinoa or whole grain brown rice. Yield: 6 servings

Here's what you need:

•1 1/2 cups plus 3 tablespoons water or vegetable stock, divided
•1 large size yellow onion, finely chopped
•2 large size red bell peppers, seeded and chopped
•2 or 3 garlic cloves, minced
•1 teaspoon agave nectar or pure maple syrup
•1 teaspoon ground coriander
•1/2 teaspoon ground cinnamon
•1/2 teaspoon ground cumin
•1 teaspoon grated or minced fresh ginger
•1/2 teaspoon saffron
•2 medium size sweet potatoes or garnet or jewel yams, peeled and cut into 1/2 inch cubes
•1 can (15oz) diced tomatoes, undrained
•1 can (15oz) chickpeas drained and rinsed
•Salt and pepper to taste
1.Heat 3 tablespoons water in a soup pot over medium heat. Add onion, peppers and garlic, and cook for 5 minutes. If the water begins to evaporate, add a little more.
2.Stir in the agave nectar, coriander, cinnamon, cumin, ginger and saffron and cook for 1 minute, stirring constantly. Add sweet potatoes, and stir to coat. Stir in tomatoes, remaining 1 1/2 cups water and chickpeas. Bring to a boil, then reduce heat to low.
3.Simmer until sweet potatoes are tender, about 30 minutes. Season with salt and pepper, then serve over quinoa or brown rice.


Nutritional Analysis: One serving equals: 141 calories, 1g fat, 29g carbohydrate, 6g fiber, and 6g protein.

Fast-Track to a Flat Tummy & Tight Abs

The summer is coming, and if you've decided to make this the spring for losing the weight and tightening your abs, you're in luck.

Getting a flat midsection really boils down to two things: 1) Getting rid of the fatty layer that is covering your abdominal muscles; and 2) Tightening and toning your abdominal muscles.

The following 7 Tight Abs Tips are your Fast-Track ticket to getting a flat, attractive midsection this year.

Tight Abs Tip #1: Perform challenging strength training abdominal exercises at least three times each week. Your abs are like any other muscle in your body—they need to be consistently challenged in order to become stronger and tighter.

Tight Abs Tip #2: Stop eating junk. Processed foods, refined sugar and high fructose corn syrup do NOT belong in your diet if, especially if you want tight abs. Cutting these items from your diet will allow your body to maintain stable blood sugar levels, alleviating your body's need to store excess sugar away in fat cells.

The fat stores created by excess sugar intake most often accumulate around your waist, covering up your abdominal muscles. Cut these items from your diet and replace them with real whole foods such as lean meats, vegetables, whole grains, nuts and fruits.

Tight Abs Tip #3: Stop doing long and slow cardio workouts. Instead, use HIIT (High Intensity Interval Training) for your cardio workouts. HIIT training uses intense bursts of cardio peppered throughout your workout. This is a sure-fire way to rev up your metabolism and to get your fat stores to shrink.

Tight Abs Tip #4: Use resistance with your abdominal exercises. Crunches are great, but your body quickly becomes accustomed to the motion, rendering it less effective. Hold a medicine ball or dumbbell at your chest as you perform your crunches—this will force your abs to work harder, and will achieve better results.

Tight Abs Tip #5: Don't be fooled. The market is flooded with 'lose weight' products and products that claim to flatten your stomach. Never waste your time or money on:
1.So-called packaged health food that comes with weight loss claims. If it's processed in a package with a bunch of chemical additives then it will not help you achieve flat abs.
2.Abdominal exercise gimmicks as sold on late night infomercials – all you really need is your own body weight, an exercise ball and dumbbells or a medicine ball.
3.So-called weight loss supplements. The magic pill for flat abs doesn't exist, so you'd be wasting your health and money on a bogus product.
Tight Abs Tip #6: Target your lower abs. It's easy to neglect the lower abs, but they are an important part of the equation. Incorporate the V-Up into your exercise routine:


Starting Position: Sit on the edge of an exercise bench; lean back to a 45 degree angle. Extend your legs out until they are level with the floor.

Movement: Exhale and bring your knees and upper body close together, while contracting your abdominals. Inhale as you slowly release your legs, returning them to the starting position.

Tight Abs Tips #7: Challenge your core often. Don't limit your abdominal exercise to the gym, incorporate core strengthening during daily life and throughout each workout. A strong core is the foundation for flat, tight abs.

There you have it! Seven tips that, when diligently applied, will help you shed the fat and tighten your abs.

But, keep in mind that your results will be seriously hindered if you do the same exercise routine over and over. Your abs need a progressive challenge in order to transform. This means new exercises, different resistance and increased challenge.

Call or email today to get started on a program that will challenge you, motivate you and transform your body.

Availability is limited -- act now and achieve a slimmer you once and for all this year.

Achieving Fitness Goals Involves Body and Mind

Achieving Fitness Goals Involves Body and Mind

January is cold and bleak, even here in Georgia, so it should come as no surprise that setting fitness goals this time of year can be the equivalent of setting yourself up to fail – unless you develop the mind-set that “this year will be different!”

Fit Body Boot Camp in Woodstock is here to help, with some tips to help you adopt a fitness mind-set and keep your commitment in 2010.

1. Set reasonable goals. If you haven't exercised in awhile, setting a goal of running a marathon in February is not something you're likely to attain, which will only result in frustration and failure. Our indoor boot camp classes offer a perfect solution, as your fellow boot campers include all fitness levels, from beginner level to regular participant. Plus, you can adapt each exercise to your own level of comfort – although your instructors will encourage you to push yourself so your workout has the desired effect.
2. Share your goals. People often set goals, then don't tell anyone else about them. Sharing your fitness goal with someone else helps keep you accountable, and you're less likely to give up or listen to the little voice inside your head that encourages you to hit the “snooze” button on the alarm clock!
3. Figure out what your motivation is. Why do you want to get in shape? Do you want to get your body ready for an upcoming vacation or special event? Do you want to fit back into some of your favorite clothes? Has your doctor informed you that your health is at risk? Or, do you simply want to look and feel better? Whatever your reason, write it down and refer to it often – it will help you keep your focus.
4. Do something you enjoy. No one is going to keep up with a fitness regimen if they get bored. At Fit Body Boot Camp, you're surrounded by like-minded individuals who encourage each other, laugh together and have fun working out, which will help you stay motivated to keep going.
5. Develop a lifestyle that will help you succeed. A regular fitness regimen includes proper nutrition and regular sleep. Your workout will be more effective – and you'll enjoy it more – if your body has the proper fuel and rest to help you achieve your goals.
6.
When your mind's on board for fitness, your body will follow. By taking these steps to achieve a proper mindset, you'll be well on your way to keeping your fitness resolutions in 2010!