Join us for the Fit and Fabulous 21 day Holiday Challenge

Stay motivated during the holiday season!

I want to help keep you motivated during the Holiday’s!! Soooo we have a great deal for you!!

Join us and take part in the………

21 Day Holiday Fit not Fat Challenge!!
We all know it is important to exercise… I’m going to break down why it is so important to
maintain a regular exercise routine… especially during the holidays!

READ ON…..

When?

The challenge starts on Monday November 28th and ends on Monday Dec. 19th. Check the website for days and times. www.justusgirlsbootcamp.com
Why, what’s in it for you?
1. Avoid the holiday bulge. On average, Americans will put on 8-12 pounds during the holidays that are difficult to get off. Don’t let that be you!! This challenge is a great way to keep off unwanted holiday pounds and hopefully even lose a few!
2. Increase your energy level. Spend an hour on YOU exercising (you deserve it!!), and you will find yourself with TONS more energy that you can give to your family during the busiest time of year. It is worth it!!
3. Look great and feel great at your holiday parties!! Ring in the New Year feeling and looking your best. Don’t wait until 2012 to get started on your New Year’s resolutions!
4. Be in a better mood. You feel AWESOME after a great workout – which makes you feel better about yourself the rest of the day. Lower your stress level and get in the holiday spirit this year by exercising at least 2-3 times per week!
5. You can win 8 FREE Boot camp workouts
4. You can win an awesome gift basket of Arbonne products ($100 value)

How do I win?

1. Sign up on our Registation page
2. Email and let me know that you are up for the challenge.
3. Sign up for the challenge at boot camp on Nov 28th
3. Weigh in on the 28th and again on Dec. 19th
4. Attend all boot camps during that time (one excused absence with 24 hour notice)
5. Be on time for all boot camps, yes we are going to practice being timely!! One goof up allowed.
6. Bring a written food journal to every session! Yes we are going to practice keeping a food journal!
7. Lose the most percentage of weight loss during the 21 days.

Yippee!!! I am so excited about this challenge, it will be fun working together and motivating each other to have a healthier holiday!!

Top Ten for Fitness “DO’S”

1. NEVER let yourself get starved. Starved takes away all fitness- sense.
2. Set your workout days at the beginning of the week and schedule around them, not the other way around.
3. Prepare your food in advance. Don’t wait until you’re hungry or there’s a good chance you’ll grab what you shouldn’t grab.
4. Know what you’ll snack on and keep food with you always. Keep it in your purse, at your desk, and in your car. See commandment #1.
5. Stay off the scale (as much as possible). It can be a motivation buster. As you gain muscle and lose layer, your weight may stay the same or even go up. Don’t let numbers throw you off your game.
6. Eat breakfast. It’s true what they say – breakfast is the most important meal of the day. It gets the metabolism moving, and gets the brain and body rolling for the day. When you skip breakfast, you usually make up the calories later in the day anyway.
7. Have a treat meal. The key word is “meal”. Don’t have a treat day or worse a treat weekend. One over-done meal can set you back days which means you never move forward.
8. Find supportive friends. That means one or two. Don’t tell Aunt Mary who loves to cook and makes you eat. You need close friends to cheer you on, not the friends who are jealous they because they can’t do it themself (yet).
9. Drive past the drive-through. No more fast food. Not only is it just bad for you, it’s high in fat, salt, calories and chemicals, and can actually alter your mood and trigger other not-so-good cravings.
10. Your fitness is an everyday-thing, not just a weekday-thing. You should absolutely take rest days and absolutely have some food-joy, but plan it into your week, don’t cram it all into one weekend.

ROSEMARY CHICKEN

Ingredients:

1 small onion, chopped
3 stalks celery, cut into pieces
4 chicken breasts
1 t. dry rosemary or 1 T. fresh
1/2 head cabbage, cut into wedges
1/2 t. salt and pepper (or salt substitute)
1 c. tomato juice (or blend fresh in food processer)

Mix the chopped onion and celery, put 1/2 in bottom of roasting pan. Sprinkle rosemary on the chicken and place on top of the onion/celery. Place other veggies around the chicken. Sprinkle with salt and pepper and pour tomato juice over all.

Cover roasting pan and bake at 350 for 1 hour. (uncover last 10 to 15 min)

Fall is Here!

Fall is officially here, and it is the best time to workout outside. Enjoy the beautiful weather and join us in October and November and be ready for the holidays!

CURB YOUR STRESS –

5 tips that really work
1. Keep a tiny to-do list — every morning write down the top 3-5 tasks to accomplish that day. And then — put down your pen until the next day. Be realistic about how much you can get done and always leave a block of time for yourself.
2. Don’t go it alone — enlist others to help you complete tasks and learn how to accept offers of assistance from friends and co-workers. When you don’t try to do everything yourself, the quality of your work will go up, while your stress level will drop.
3. Feel the burn — take time every day to exercise or to do something physical. Even light exercise helps “burn off” stress hormones and stimulates important brain chemicals. It also increases the activity of key “feel-good” neurotransmitters.
4. Put away your magic wand — multitasking is not a genuine solution to anything, regardless of how much you have to do. Yes, you may need to work on several tasks throughout the day, but you aren’t a magician. Trying to “do it all” at the same time is impossible, and creates lots of stress.
Let laughter into your life — smiling more and enjoying a giggle here and there can mellow out your autonomic nervous system and provide a boost to the immune system. It also helps reduce stress hormones like cortisol. And — it’s really fun!

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