Kettlebell Boot Camp

Ok ladies thanks for all the feedback on you calendar. It appears that the last Saturday should work best for everyone.

So drum roll please, the first:
PAT'S FINALLY FIT KETTLEBELL BOOT CAMP WILL BE
SATURDAY JUNE 27TH @1:30PM
KELLY DRIVE & WATERWORKS ST
(last parking lot at the end of boat house row & before the Museum)

I'm so excited about this Work Out. I went down to the Art Museum last weekend and went through it and it's packed with lots of fun and intensity.

Also keep in mind June is friends and family month. So bring a friend to class or boot camp and get a nice discount on your fee for the referral.

There will also be lunch boxes available from Veggie Forte. I have personally had several of the lunches and they are all great. I will make the Menu flyer available to all of you shortly. You will need to pre order.

So June is a busy month for all of us, but lets try and stay focused and on track with our goals. Speaking of goals have you set one? Have you set several bench marks along the way to keep you on track and motivated. If not take a minute and write it down. Also as you are writing things down keep in mind weight lost is not the only bench mark. At one point I changed a dress size while only losing 4-5 pounds.


Last but not least thank you for sticking with me on your journey and please tell me how I can help. I am listening.

Your trainer and friend
Pat

If you shoot for nothing you will hit it every time.

Kettlebell Boot Camp

Save the tentative date of June 13Th @2:00pm

I'm planning an out door Boot camp it will be lots of fun and full of intensity. It will also be planned so that everyone can work at there own level.

June is friends and family month so find someone to enjoy the Pain with and bring them along.

Please shoot me an email if you know you can't make this date. More information will follow shortly.

Remember fitness is earned not given.

Congrats to the Pat's Finally Fit Challenge Winner

Belated Congrats to Andy who won the Pat's Finally Fit Challenge for April. Andy did a great job on sticking to her plan for the month of April. She even found a couple of news items to add to her diet to make it fun. Ask her about her Veggie Sandwich and all natural protein bars.

I have to say Congrats to Deb who also did a great job sticking to her plan for the month she lost weight and gained some strength in the process. She no longer has a weak arm and her Ab pullovers are looking great.

Way to go Andy and Deb

Centurion Workout

This work out is based on doing sets of 100 reps. Choose a weight that you can press at least 7 times Use the same bell for all reps.

You must do a complete warm up. Don't forget joint mobility for your neck and ankles.

Shoot for 7 or more sets, but use you head safety first, the Bells are always waiting.

Centurion

1 KB Row 5 reps each side
1 KB Lying Chest Press 5 reps each side
1 KB Sumo Deadlift 10 reps
1 KB Shoulder Press 5 reps each side
1 KB 1 hand Swing 10 reps each side
1 KB Cleans 10 reps each side
1 KB High Pull 10 reps each side

Try not to take any breaks until you complete the list. Keep the rest under a minute.

ROCK THE BELLS

A bread less day?

I hope everyone had a great weekend. Sometimes a change in routine can really throw you off your eating plan, but I know many of us planned well and stuck to the program. So great job to all of you who hung in there!

One way to give your weight lost a boost is to have a bread less day. Bread eater or those of you who rely a little heavily on starchy carbs like bread, rice and potato's to name a few of the heavy carb may benefit from controlling your carb in take and making different carbohydrate choices. This does not mean a low carb diet. I have many bread less, rice less, etc. days and still have a good amount of carbs. There are 27 carbs in a apple, about 19 in a 1/2 cp of grapes. So give it a try and let me know how it works for you.

Here's a couple of pictures of breakfast(1 whole egg 3 egg whites, spinach, etc) and lunch (Turkey Burger w/peppers & Broccoli) on a bread less day. The snack was an apple and almond butter. Dinner was fish with 2 veggies, and Greek yogurt for a snack

Planning

This is a busy week for many of us and in order to stick to our eating plan, planning is a must. You must think ahead a day or two if possible. Having a couple of chicken breast and or pot of bean/lentil soups can come in very handy. Personally making a big salad and having tuna and chicken around works for me. If I'm in a hurry I chop up the salad and chicken in small pieces and roll it in a Whole wheat wrap, throw an oz of nuts and raisins in a baggy and I'm set for a few hours.

So if you are eating from the Super Foods list I provided, I'm sure you have already come up with several ways to make good choices even when you are away from home and in a hurry.

Check in and let me know what you're eating.

Plan for success or expect to fail!

Pat

The Get Fit Challenge is under way

Don't forget your goal is to increase your amount of exercise this week and stay compliant with your eating plan.

Great class last night ladies!!!

Rock the bells