Fit Body Boot Camp 6 yr. Anniversary

Happy 6 Year Anniversary  Fit Body Boot Camp in Cherokee County!

Guilt Free Recipe on Cinco de Mayo

 Cinco de Mayo usually means people like to plow through a few tons of chips & dips and drink a few too many cervezas. Then they end up digging themselves out of seven layers of guilt.

I can help with at least part of that with the unbelievably good (and healthy) guacamole recipe.

So this awesome recipes  is truly one of the healthiest things you can eat. My family even loves it!

Many still do not know that avocados are incredibly nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals and some of the healthiest fats on the planet. This is a dip you can eat guilt free.

Here is you Cinco de Mayo Guacamole:
Ingredients
3 large ripe avocados
1 large shallot, finely chopped
1/4 cup fresh cilantro, finely chopped
1 clove garlic, minced
1/2 of a jalapeno pepper (optional), finely chopped
1/2 of a lime
salt to taste

Scoop the avocados into a medium bowl and lightly mash with fork Add shallot, cilantro, garlic, and pepper if using. Mix in evenly with avocados using fork to mash any lumps. Squeeze the juice from the lime over mixture and continue blending until smooth. Add salt to taste. Cover and refrigerate for one hour.
And instead of chips try using jicama, cucumber or other sliced veggies to dip.
It’s full of flavor and won’t wreak havoc on your waistline.

It’t really that simple! Now you can make festive Cinco de Mayo it even better with this crazy good guacamole.

As always, let me know if you have any questions!
Stacy
678-881-9881
www.fitbodybootcampga.com

5 Habits that cause belly fat

5 habits that cause belly fat There’s nothing quite as frustrating as that stubborn belly fat that sits around your waist, makes your pants tight and destroys your confidence. If you have belly fat to lose, then chances are great that you are harboring one or more of these 5 habits that cause belly fat. Read the 5 Belly Fat Habits below to identify the reason why your stubborn belly fat won’t budge… Belly Fat Habit #1: Too Much Sugar Sugar is found in many of the foods that you eat daily. From breakfast cereals, to coffee drinks, to protein bars, to energy drinks…more items in your daily diet contain sugar than you’re aware of. All of these sugar calories add up quickly and translate into many pounds gained. Make it a habit to read the ingredients and the sugar count in the foods you are eating. Pay special attention to breakfast items, yogurts, protein bars and any item that is packaged. Avoid eating foods that contain added sugars as a part of your daily diet. Belly Fat Habit #2: Daily Dessert There used to be a time and place when desserts were reserved for Sunday evenings and special occasions. Not anymore! These days dessert has become a daily occurrence. Much like the first Belly Fat Habit, having dessert is another form of having too much sugar, and all those sugar calories rapidly turn to fat. Forget eating dessert everyday. Save desserts for cheat days and special occasions, and stick with fresh fruit as your daily after-meal sweet. Belly Fat Habit #3: Bad Snacking In recent years snacking has been named one of the best ways to maintain your metabolism, in order to burn fat all day long; and while there is some truth to eating small, high protein-high fiber meals frequently, for the most part all of this snacking has done nothing better than make us fat. Most snack items are crunchy and salty, 2 qualities that you’ll rarely find in a healthy snack, and contain loads of simple carbohydrates and, you guessed it, more sugar. In order to avoid belly fat you’re better off avoiding all traditional snack foods, and to fall out of the habit of ‘snacking’ entirely. If you’re hungry between meals then eat a small amount of protein and fiber, such as a hard boiled egg with cucumber, or a packet of tuna with celery. Belly Fat Habit #4: Daily Alcohol Having that drink with dinner (or two, or three…) can quickly become a fast and steady habit. It’s easy to justify the drinks because you had a long, hard day and you deserve it. The alcohol takes your mind off of your troubles and loosens you up for a good time. However, all those alcohol calories are basically sugar, and all that sugar is going straight to your belly. (Beer belly, anyone?) Breaking your daily alcohol habit is tough, I’ll give you that, however it may motivate you to know that it’s nearly impossible to lose fat on a day when you’re drinking alcohol. Alcohol = fat storage mode. Also it’s great to know that once you’ve allocated alcohol to cheat days and special occasions, you’ll lose fat quicker and easier than ever before. Belly Fat Habit #5: Lack of Exercise This one is kind of a no-brainer, right? If you aren’t moving your body in a consistent, challenging way then you’re going to store body fat. Plain and simple. An effective, invigorating exercise routine is the ticket you need to dump that fat for good. I’m here to help you simply and easily lose all of your unwanted belly fat. The start of this brand new year is the perfect time to begin an exercise program that really works – and my programs have been proven to be the most effective, so let’s get going! Call or email me today to ditch that belly fat forever. Dieting Alone Isn’t Enough Have you tried losing weight by dieting alone? Frustrating isn’t it? Exercise is a vital part of the weight loss formula and is proven to increase your metabolism all day long. Dieting alone could never do that. Forward This Newsletter - Refer a Friend Baked Avocado & Egg Who knew you could bake avocado? It makes a fun little boat for half of a scrambled egg. Enjoy for as a nutritious, on-the-go breakfast or snack. Servings: 2 Here’s what you need… 1 organic avocado, halved with pit removed 1 egg salt, pepper, and your favorite seasoning – I used Fajita Seasoning Preheat the oven to 425 degrees F. Flip each avocado side over and slice off enough of the rounded skin so that it can sit flat when the fleshy side is up. Place the avocadoes, fleshy side up, in a baking pan. Crack some salt into each hole. Whisk the egg in a bowl, divide it between the avocado holes. Sprinkle with salt, pepper and the seasoning of your choice. Bake for 16-18 minutes, until the egg has fully set. Eat with a spoon and enjoy! Nutritional Analysis: One serving equals: 176 calories, 15g fat, 35mg sodium, 8g carbohydrate, 8g fiber, and 6g protein Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends. Sign up for our 21 Day Tummy Tuck Special !   Limited spots available! By Jan. 31st.  Sign up for Free Consultation!

Win FREE Unlimited Boot Camp & Help us FEED our Community in Need! " Burn the Fat...Feed the Hungry"

21 Day Tummy Tuck Fat Loss Program..Burn the Fat & Feed the Hungry.

Okay, okay, I don't often get this crazy excited about creating workouts and fat loss programs, but this is the exception.

I'm freakin' stoked! And YOU'RE in for a treat -

(but only if you like winning Prizes  for losing fat while helping others in need.)


I got inspired by all the feedback I got from that first email about how so many people FAIL at their New Year's weight loss resolution and end up right back where they were when they started, or worse: fatter.  I also know that this time of year the food pantries are empty after the holidays and their are people who are actually starving in our community.

And in that same email I went on to explain the four factors contributing to why most people fail at their New Year's weight loss resolution.

1. Your goals are probably un-realistic and so you're already setting yourself up for failure.
2. You're unprepared. Sure you have a general idea that you want to lose weight. But you most likely do not have a game plan.
3. Your goals are unclear.
4. You lack support. Because the going WILL GET TOUGH and your support system is what will see you through to your goal.

And as far as I'm concerned, New Year's Resolutions Suck!

I have a ton of clients who I help lose weight and get in better shape. And one of the things I teach them from day one is that you can achieve whatever you want to achieve, whenever you want it.

You don't need permission from anyone. And you don't need to wait for a New Year. So just dump the idea of resolutions and let me tell you about my New Year's Revolution weight loss and get back into shape program.

This is it. 

21 Day Tummy Tuck Program...Give Back Program

• I've designed the program to overcome the four fail factors mentioned above.
• It's a 21 Day program specifically designed to burn fat and tone muscles while you work out with me, and then give you the coveted "after burn" effect so you can burn more fat once you leave here.
• In addition to this contest we will also be doing our 4th Annual Food Drive for MUST Ministries" "Burn the Fat..Feed the Hungry" where participants can donate food and be placed in a drawing to win One Fee Month of unlimited boot camp.

"After burn" is the state of heightened metabolism that takes place after a really good workout when certain variables take place during the workout session. In fact, it's scientifically proven that you can go into after burn and torch more calories for as much as 18 hours after a workout.

 Here's what you need to do now... Bring in a bag of non-perishable items to our donation site at our Acworth Fit Body Boot Camp studio.  You will receive a FREE WEEK UNLIMITED BOOT CAMP for your donation plus you will go into a drawing to win a FREE MONTH.  If you like the program after your free week we will have special for you to join our 21 DAY Tummy Tuck Program. 
You can also just call me at 678-881-9881 

CLICK Here to GET a FREE WEEK and Consultation!
Talk soon,

- Stacy Ward

P.S. There is one small thing you must do to qualify for this six-week weight loss fitness program. You have to promise me to NEVER have a New Year's resolution again, okay? Because YOU can achieve anything you want, whenever you want!

AT FIT FIT BODY BOOT CAMP WE ARE MORE THAN A WORKOUT, WE

 OFFER A LIFESTYLE CHANGE!

Here is a recipe to try.

Buffalo Lettuce Bowls

Ingredients:

·         4 carrots, chopped up

·         4 celery stalks, chopped up

·         2 cloves of garlic

·         2 chicken breasts cut into bite size pieces (1lb)

·         ¼ cup of hot wing sauce

·         1 tbsp onion powder

·         A little cayenne pepper

·         3 tbsp of lite blue cheese crumbles

·         1 tsp of olive oil

·         Butter lettuce

·         Chopped scallions

Directions:

Heat olive oil in a sauté pan.  Add carrots, celery, garlic and pinch of salt.  Cook for four to five minutes.

Add chicken and season with salt, pepper, onion powder and cayenne powder.  Stir everything together and cook for about 3 minutes (the chicken is small and will cook fast… do not let it overcook or else it will get tough!).

Once the chicken is almost cooked through, add the hot sauce and cook for another two minutes or until the sauce is hot and the chicken is cooked through.

Shut the heat off, stir in the blue cheese (optional) and chopped scallions.

Scoop into butter lettuce bowls and enjoy! (serves 4)

Transform Your Dinner in 5 Easy Steps

 Transform Your Dinner in 5 Easy Steps

Are the dinners that you cook healthy? Think so, but not sure?

If your weight loss has slowed, or even stopped, then there are improvements to be made in your dinner routine.

I've made 5 guidelines so that you'll know if your meals are healthy and fitness friendly. And as a result you'll experience healthy weight loss.

Check out these 5 Easy Steps to Transform Your Dinner...

Step #1: Choose Quality Ingredients
These are the building blocks to a healthy meal. While you certainly don't need to dine in gourmet restaurants in order to ensure quality ingredients, you should pay attention to the quality of the foods you eat.

Choose foods that are:

• Fresh and organic
• Pronounceable ingredients
• Whole foods

Step #2: Use Healthy Cooking Methods
The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.

Avoid foods prepared like this:

• Fried and battered
• Processed and packaged
• Doused with cream sauce
• Sautéed

Choose foods that are prepared like this:

• Grilled
• Baked
• Broiled
• Steamed

Step #3: Eat Mostly Protein
The bulk of your calories should be coming from a quality source of protein. With the first 2 guidelines in mind, these will be high quality, healthfully prepared.

Good choices of protein include:

• Fish
• Chicken
• Turkey
• Egg
• Lean red meat
• Beans

Step #4: Include Lots of Fiber
Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.

Try these forms of fiber:

• Salad
• Seasonal vegetables
• Fruit
• Legumes

Step #5: Reduce Starches
Here's where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods.

Starches to Avoid:

• Potatoes
• Pasta
• Rice and cereal
• Bread and crackers

For the most effective results, pair your clean eating with a challenging exercise routine. That's where I come into the equation! Call or email today and I'll get you started on an exercise program that will transform your body once and for all.

Is Your Workout Really Burning Fat?

It’s Time to Update Your Outdated Exercise Routine

Have you ever wondered if those minutes you spend in the gym are burning fat or just time?

Unfortunately if you are like 80% of gym-goers, time is the primary thing you're burning. I find it shocking that so many well-meaning folks are still exercising with such outdated notions of what constitutes an effective workout.

I don't want that to be you.

Here are the top 3 outdated, time-burning exercise techniques to NOT DO:

1) Slow and Steady Cardio Sessions: Walk into most gyms and you'll see every single piece of cardio equipment full of people in a slow, steady state of cardio. Meanwhile the free weight area is a ghost town. The idea that one should toil for hours in a steady state of low-intensity cardio in order to burn fat is the ULTIMATE outdated exercise technique. New science has clearly proven that explosions of speed and intensity are the future of fat burn.

2) Weight Machine Wandering: You've seen this character. He wanders among the weight machines, plops down on an open one and cranks out a set (without adjusting the weight or seat) and just as quickly as he came, he's gone off to the next open machine. There's no rhyme or reason, and his technique and form are way off due to his careless use of the machines. Do I even need to explain how this haphazard exercise technique burns more time than fat? I didn't think so.

3) Chronic Low Intensity: When you simply go through the motions during your workout, that's classic low-intensity. You're not pushing yourself with challenging weight, you're not trying to go faster, and you're not really breaking a sweat. Oh and, big surprise, you're also not burning any fat. Each workout should be a challenge to go harder than the day before. If you find yourself just-going-through-the-motions then quickly pick up the pace.

So what's the secret to burning fat?

A challenging routine that incorporates strength training, intervals of intense cardio and is done with intensity. Sound complicated?

It doesn't have to be. I'm here to provide you with the most cutting-edge workouts that deliver results while burning fat.

You deserve that fit and attractive body - I'm here to help you get it.

Call or email today to get started.

You Get Out What You Put In

Like anything else in life, when it comes to your exercise routine you get out what you put in. Just going through the motions isn't good enough.

For real results, push your intensity in each workout. Remind yourself that it's only a small portion of your day, and that you can do it. Dig down deep and give it all you have.

Easy Turkey Meatloaf

You don't need to be a chef to whip together this delicious, nutritious meal - it's quick and easy. Organic turkey is a great source of protein. Pair this meatloaf with a fresh, green salad for the perfect, fitness-approved meal. Makes: 12 Servings

Here's what you need...

• 2 teaspoons olive oil
• 2 garlic cloves, minced
• 1 yellow onion, chopped
• 1 red bell pepper, chopped
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1 teaspoon dried thyme
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1 Tablespoon tomato paste
• 2 omega-3 rich eggs
• 2.5 pounds organic, ground turkey
• 1 cup natural ketchup (no sugar or corn syrup)

1. Preheat the oven to 325 degrees F. Lightly grease a small casserole pan with olive oil.
2. Place a skillet over medium heat, add the olive oil, garlic, onions and peppers. Sauté until soft, about 10 minutes. Remove from heat and allow to cool slightly.
3. Add the spices, tomato paste, eggs and turkey. Mix well then transfer to the prepared pan, shaping into a loaf. Pour the ketchup evenly over the top of your loaf. Bake for 90 minutes, and until no longer pink in the center.

Nutritional Analysis: One serving equals: 146 calories, 2g fat, 322mg sodium, 5g carbohydrate, .5g fiber, and 25g protein

Need Motivation?

Do you know how fit you are compared to others your age?  

If you are struggling with motivation you are probably not setting goals to keep you focused. 

·         Losing weight and inches is great however we need to push ourselves in regards to our fitness levels in order to keep changing our bodies.

 At Envision we are dedicated in offering accountable and innovative ways to keeping our clients motivated.  

Our lifestyle programs will not only enhance your life but will become a way of life.  Being healthy is more than how much you weigh.  Lifting weights with no goals is pointless!  

·        We offer programs for all ages to help you transform your way of life.  FitRanX is our newest program to help you improve your functional strength and endurance.

·        We provide standardized testing for 16yrs. to over 55+ ages to rank your level of fitness.   

·        We will customize a program designed for your fitness level so that you can progress through the ranking system. 

 

Envision Health Studio

This is a standardized national ranking system to rank your fitness with others in your age category across the nation as well as compete with yourself by setting goals of excellence!

In order to test you must be properly screened and enrolled in the FitRanx Program at Envision Health Studio!

Program Starts in April and all testing will be offered once a  month