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!!

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!

Visit our booth at Grayson Days Sat. April 30th

Come and visit our booth at the Grayson Days Festival and register to win a Free Boot Camp Session!!!

New Walk Fit Camp

We are so excited to start a new program called Walk Fit. This is the perfect group workout for those that want to get started on a fitness program, but just don’t feel ready for the intensity of boot camp!

What is Walk Fit?
Walk fit is a perfect group workout for those that want to get started on a fitness program, but just don’t feel ready for the intensity of boot camp! It is so much more than just “taking a walk”.
When is it held?
A 4 week program that meets Monday, Wednesday and Fridays at 9:00 AM
Session begins April 4th
Where is Walk Fit?
At local parks – Bay Creek and Tribble Mill
What can I expect during my walk?
1.5 to 3 mile walk with so upper and lower body strength and core training along with way.
What else can I expect to get from the program?
Nutritional coaching and accountability
A different workout everyday
The chance to meet new friends with the goal of a healthier lifestyle

Visit the registration page for start dates, space is limited so register today!

New Times!!

We have adjusted our AM Boot Camps to accomodate those that need to be at work in the mornings. Our morning camps are now at 6:00 and 7:15 AM!! Join us and start your day off with a bang!!

The Holidays are here!

It’s official! The holidays are here. Trees & lights are going up, ovens ooze the still lingering scent of pumpkin, apple & pecan pies. Stores host magnificient holiday scenes that make even the oldest of children melt with holiday cheer.

Yes, they’re here. Are you ready for them?

“Experts” (and I use that term VERY loosly) say that the average American will gain between 5 – 10 pounds this holiday season. Fear not! I’m here to tell you that you do NOT have to be a statistic! It IS possible to enjoy the season without eating yourself into another pant size!

Here are 5 basic tips to remember while treating yourself this season:
1. Practice Portion Control: If I have one mantra for the holiday season, it would have to be: All things in moderation. Keep your serving sizes in check at all times and you really can enjoy your favorite holiday treats without gaining weight.
2. Take a Walk: Stay active during the holidays and those extra pounds won’t creep up on you. A 30-minute brisk walk most days of the week can do wonders for maintaining your waistline. Get outside if the weather permits or hit the mall before it opens for a workout while window-shopping.
3. Plan Smarter Meals: Try some new ways to make your holiday meals healthier. Small changes can add up to a big difference. This can be as simple as serving steamed vegetables instead of casseroles or removing skin from the turkey. Just choosing fruit instead of a desserts can save hundreds of calories.
4. Cope with Cravings: Food cravings are a part of life, but they can be especially daunting during the holidays. You seem to smell or see tempting food nearly everywhere you go. If you can’t avoid food cravings, the best way to fight back is to be prepared with a plan for an alternative activity to eating.
5. Don’t Give Up! The worst thing you can do when it comes to weight management during the holidays? Give into all-or-nothing thinking and keep making bad choices once you’ve made a mistake or two. Never throw in the towel just because of a few slip-ups!
Until Tomorrow!
Keep healthy, keep safe and keep going!

Just us Girls Boot Camps meet in Grayson

Just us Girls Boot Camps meet in Grayson conveniently located to Snellville, Loganville, and Lawrenceville. Our bootcamp meets at the Grayson United Methodist Church on the corner of Rosebud Rd and Grayson Parkway. Saturday workouts are at Grayson Park on Rosebud Rd.

We offer three convenient workout times 6:15 AM, 7:30 AM and **6:30 PM.
**No 6:30 PM classes in Janurary and February. PM Session will resume again in March.

We are looking to expand our times and locations, please go to our Contact us page and let us know:

What area or location would you like the program to be offered?

What days of the week and times of day would be best for you?

2011 Boot Camp Schedule

Camp 1: Jan. 3–Jan. 28

Camp 2: Jan. 31–Feb. 25

Camp 3: Feb. 28–Mar 25

Check Back for future dates

FREE WEEK of FALL BOOT CAMP!

Join us in SEPT. and get 5 weeks of Boot Camp for the price of 4!

Chain Restarants to include calories on menus!

As you may already know, the new health care bill recently signed by our President also addressed another market…resturants.

More than 200,000 fast food and other chain restaurants will have to include calorie counts on menus, menu boards and even drive-thrus. The new law, which applies to any restaurant with 20 or more locations, directs the Food and Drug Administration to create a new national standard for menu labeling, superseding a growing number of state and city laws.

The idea is to make sure that customers process the calorie information as they are ordering. Many restaurants currently post nutritional information in a hallway, on a hamburger wrapper or on their website. The new law will make calories immediately available for most items, but will it have an effect on the choices consumers make?
Would you think twice about ordering that Mocha Frappucchino at Starbucks if you knew before-hand that it packed a whopping 420 calories? Would you steer away from that McDonald’s Angus Bacon & cheese burger if you saw on the menu that it had 790 calories? Would you even care?

Send me a comment…I’m really curious to know if it would make you think twice about making healthier decisions.

WEIGHT LOSS TIPS

It is no secret that one of the keys to losing weight is lowering your fat intake and making sure you get plenty of exercise.

However, I think sometimes people forget they have to pay attention to every little thing that goes into their body. Just because a salad sounds healthy, it can quickly turn into a “fat trap” after the dressing is added. Grilled chicken salad, sounds pretty healthy right? Well if you check out the label on the dressing package you might fall off your chair when you see it can contain as much as 21 grams of fat! All of a sudden, that small salad isn’t so healthy. When you’re trying to lose weight, take notice of the “little things”. You may be surprised at what you find.

Things you may not think about as calorie intake:

Sugar Contained in Drinks – A lot of people don’t pay much attention to what they drink when they are trying to lose weight. However, did you know you can easily consume 800-1,000 calories and loads of sugar per day just from what you drink?

Be careful. Even though certain fruit drinks try to persuade you with their “High in Vitamin C plugs”, make sure you read the labels. Some of them are high in fructose and may contain as much as 30-40 grams of sugar in one serving. That is a heck of a lot of sugar for one drink – especially when experts recommend you only have 48 grams in a day.

Soda is another drink packed with sugar. Don’t be fooled by the 0 grams of fat on the can. Keep reading a little further and you’ll see that a regular 12 oz. Pepsi, for example, contains 41 grams of sugar. Not good!! Those thirst quenching, super-sized 20-ounce sodas you get through the drive-thru of some fast food chains can contain as much as 67 grams of sugar, while the 36-ounce versions average about 117 grams. That’s 27 teaspoons and more than four times the recommended daily allowance.

Sugar is a carbohydrate so when it is not burned off, it turns into fat. Period. That 0-gram soft drink can still cause you to gain weight if you’re not burning off what you consume. So don’t just read the caloric and fat content. Check the sugar in your drinks as well.

Sugar Contained in Fruit – Fruit is good for you. It provides a ton of vitamins and some fruits such as blueberries even have antioxidants which help protect the body from immflamations that can cause diseases such as cancer. Some people believe when they are dieting they can eat all the fruit they want because it’s healthy and natural. After all, an apple a day keeps the doctor away, right? One thing you may fail to realize is that fruit contains a lot sugar. Even though it’s natural sugar it can still cause weight gain if you eat too much and do not burn it off. The more active you are, the less you need to be concerned about the amount of sugar in fruit. However, you should be aware that it can prevent you from losing weight if you eat too much of it.

Fruit is a carbohydrate and anytime you consume excess amounts of this food group, your body will turn it into fat. Don’t get me wrong, it’s much better to snack on a piece of fruit than a chocolate bar, just remember to limit your servings in a day.

Sodium – Sodium doesn’t just come in salty foods like pretzels and popcorn. It’s also commonly used to preserve foods. So you can find sodium in anything from canned foods, frozen dinners, packaged pudding, luncheon meats, to your favorite Chinese restaurant dishes, processed cheese and even dairy products. It can be deceiving because a lot of people don’t think about sodium if their food doesn’t taste salty. They also don’t realize that sodium may also cause you to store more weight around the mid section. Always read labels and find out the sodium content. You should also not consume more than 2300 milligrams grams in a day. And if you are on a low sodium diet, then your limit should be around 2,000 milligrams. Of course, if you have a medical condition or are on a low sodium diet then your recommendations will vary, in which case, listen to your Dr’s orders.

Starvation and Hunger – So many people think the key to an effective weight loss plan is to skip meals. While eating smaller portions and cutting your caloric intake is usually a good idea, it’s NOT a good idea, however, if you’re starving yourself and only eating one or two meals per day. People don’t realize that hunger actually slows your metabolism. So for all of you who think you’re doing your body a service by skipping breakfast, you’re actually hurting it in the long run. Eating within one hour of getting up kick starts your metabolism and helps you burn more calories through the day. When you wait until noon or 1pm to have your first meal, your metabolism is already sluggish, you have a tendancy to eat more and your body may not burn it off as well. Eating smaller, frequent meals is the way to go. Digestion actually burns calories so if your body is doing this 5-6 times per day this is a good thing. Eating frequently also keeps you from getting hungry.
Here’s an example of what you can eat:

Breakfast
Bowl of oatmeal, a piece of fruit and 2 slices of turkey bacon

Mid morning snack
Handful of almonds and a cup of low fat yogurt

Lunch
Grilled chicken breast with a side of vegetables

Mid Afternoon Snack
Celery with peanut butter and a handful of raisins

Dinner
Grilled Salmon and a side of brown rice

Dessert
Fruit Smoothie

Try this and see how you like it. If you find yourself getting hungry, add a handful of nuts or a spoonful of peanut butter to one of the meals.

Experiment until it’s right for you. Just make sure you’re limiting your fat intake and eating fiber and protein. I bet you’ll find you have more energy and you’ll just feel better about yourself.

Drink Water – Never underestimate the power of water. In addition to a good diet and plenty of exercise, water is a great weight loss assistant. First of all, if you are not accustomed to drinking a lot of water, you will find yourself running back and forth to the bathroom quite a bit. One may think your body would hang onto this water because it isn’t used to getting enough. What is really happening is that your body is flushing out the water it has been hanging onto during what some call “survival mode”. As you continue to drink at least 6-8 glasses per day, your body figures it doesn’t need to store the water anymore. It assumes the water will keep coming, and if it does, the constant flushing will decrease, resulting in fewer trips to the bathroom.

As far as weight loss is concerned, water encourages proper kidney function and increases the efficiency of the liver’s fat burning capabilities. Drinking water also reduces retention. As I said before, when you don’t drink enough your body tends to hold on to more fluids. Drinking enough will release what it doesn’t need and you’ll have less bloating. So get to drinking!
So, in conclusion, as you embark on your weight loss journey, just remember to think about the little things. It’s not just about the fat and calories in your foods; Examine the sugar, sodium and also pay attention to the added items like salad dressings, ketchup and other condiments. You’d be surprised at how it all adds up.
Drink water instead of soda and high-sugar fruit drinks – or at least buy the fruit juices that contain less sugar.

Next Page »