Ban End-of-the-Year Sluggishness with Energy-Boosting Exercises

Three more days and the holiday season will be over! Even if you are one of those people who can’t get enough of the festivities and celebrations, you are probably feeling tired by now. Let’s face it: all this holidaying can be pretty exhausting.


What do you do if you feel worn out and dragged out? Do you reach for that extra cup of coffee, an energy drink, or - even worse- a candy bar?


All you probably want to do is curl up and sleep the rest of the year away, but here is what scientific studies and anecdotal evidence tell us: Exercise, not hibernation, is the best fatigue-busting and energy-boosting technique.


I am referring to research that found people who participate in physical activity decrease their tiredness level by as much as 60 percent and increase their energy by 20 percent.


Exercise energizes and recharges not only your body, but also your mind.  There is no better way to invigorate you from head to toe.


What are the best pick-me-up exercises?  Virtually anything that keeps you moving at a brisk pace and increases your heart ratewill be effective.  Walking, biking, jogging, swimming, doing jumping jacks, even dancing and rope-skipping, will rev you up.


Fitness boot camps are excellent energy boosters because they combine a variety of cardiovascular, strength, endurance, speed, agility, and flexibility workouts.


Whatever exercises you choose, I recommends that you schedule your workout first thing in the morning. Exercising any time during the day is beneficial, but if you tire easily, you may not feel motivated to exercise later in the day.  But if you start early, you will create energy that lasts all day. And, as an added bonus, a morning workout will raise your metabolism that will burn calories throughout the day.


Another energy-bolstering tip is eating a healthy breakfast.  You probably heard that breakfast is the most important meal of the day – and it’s true.  A nutritional breakfast should ideally include a serving of whole grains, low-fat protein and dairy, as well as fruit.


Skipping breakfast may make you binge later in the day, when hunger pangs strike.  Not only will you feel tired, but also probably end up eating something that you can quickly grab on the go – like junk food. And it’s no secret that eating too much junk food, which is full of saturated fats, as well as sugar or salt, will leave you feeling sluggish and fatigued – exactly the opposite of what you want to accomplish.

Finish the year STRONG!   Happy New Year!

Yours in health,
Sara Oliver
Adventure Boot Camp Owner and Fitness Expert
http://www.gettobootcamp.com/
saraoliver@gettobootcamp.com

Needing a Push?

I received a fantastic book this year for Christmas that I'm enjoying so much! It's called Even Eagles Need a Push by David McNally and Mac Anderson. It's begins with the thoughts of a mother eagle in contemplating pushing her young out of the nest. "Why does the thrill of soaring have to begin with the fear of falling?" But she knew that until they learned how to soar, they would fail to understand the privilege it was to have been born an eagle. The push was the greatest gift she had to offer. It was her supreme act of love. And so, one by one, she pushed them and .... THEY FLEW!
Where are you? How are you finishing 2010? Need a push? Need to give someone else the push?

It's my true desire that this time next year, you will look back with pride at all you will have accomplished in 2011. Enjoy this week and take some time to reflect over the past 12 months. Then take a pen and paper and decide where you want to be this time next year.

We look forward to helping inspire you in your health and fitness goals in the coming year! Stay tuned for lots of great tips and events we'll will be hosting throughout the coming year to help you do just that: Push you toward your goals!

Yours in health,
Sara Oliver
Adventure Boot Camp Owner & Fitness Expert

6 Easy Steps to Fit Exercise Into Your Holiday Schedule

6 EASY STEPS TO FIT EXERCISE INTO YOUR HOLIDAY SCHEDULE
(DEER PARK, TX November 22, 2010) – With Thanksgiving just a few days away, can Black Friday be far off? You know what this means: Shopping and other holiday activities will consume so much of your time, regular exercise will be put on the back burner – or forgotten altogether.


During this time of year, our lives can get very hectic, so workout routines can get disrupted or ignored.  It’s easy to say, ‘a few weeks without exercise won’t harm me’ or ‘I’ll catch up after the New Year’s.’ However, it will be more difficult to re-start exercising later, when you might have a few post-holiday pounds to lose. And, by the way, running from store to store is NOT exercise!


Although finding time for regular workouts may be a challenge during the holidays, there are ways to stay on track – it’s all a matter of good planning and motivation.

I suggest these 6 steps to holiday fitness:


· Try a bit of visualization. “Imagine yourself on January 1 – and beyond – after not having exercised for several weeks. How much heavier will you be? How much harder / longer will you have to work out to lose all the weight that piled on during the holidays? Often, when you think of the consequences of your actions ahead of time, that will be all the motivation you’ll need to keep exercising!”


· Break your usual exercise routine into a couple of small sessions throughout the day. “For example, two or three 10-15-minute workouts may be more manageable than an hour-long session.”


· Exercise in the morning. “It may mean getting up earlier than usual, but at least you’ll be done for the day. Plus, you’ll be more energized for all the other activities. Another possibility is to use part of your lunch hour for a mini-workout; even a short session is better than none.


· Choose the right type of exercise. “Use HIIT (High Intensity Interval Training), which is shorter in duration, but extremely effective at burning fat and keeping you in shape.”

· Ban all the “But I don’t have time” excuses. “Don’t fall into a trap of coming up with reasons why you can’t work out. Tell yourself right now that exercise is an important part of your healthy lifestyle, and that you can and will fit it into your schedule, no matter how hectic it gets.”

· Work out with a buddy or in a group. Statistics show that people who exercise with a friend or in a group are more successful at exercising consistently. Make a pact with friends to encourage each other should one of you feel like slacking off.

Following all these points will help even the busiest people keep up with their exercise routines.  When all the holiday bustle is over, they’ll be glad they did!

Happy Thanksgiving!
Yours in Health,
Sara Oliver

http://www.gettobootcamp.com/
http://www.adventurebootcamp.myshaklee.com/

How to become a bridge

He that would be a leader must also be a bridge. - Welsh Proverb

Love this quote! Did you realize that you are a leader? We are all leaders because we all have a circle of influence. Sometimes we aren't even aware of who we are influencing and impacting.


Your step in joining Adventure Boot Camp is a big commitment to your health. It's telling others that your health is important to you. That exercise is possible and that we can make time for ourselves. We don't have to give in to the temptations around us and that we can make healthier and nutritious choices.

This can make others, who are not making healthy choices, to become uncomfortable because they may not be in a place yet where they are ready to make changes in their life. You changing makes them uneasy. That's ok. Be sure not to judge. If you want the freedom to live out your healthier new choices, then also give them the freedom to make unhealthy decisions. Your quiet, new lifestyle is the best way to be a leader.

Then when they are ready you will be the person they will come to. They will need a "bridge" to start making healthier choices and you will be a valuable resource for them!

(Exception: As parents we can, and should, also make healthy choices for our kids when it comes to the food we put in front of them. Remember though, you don't have to tell them it's healthy. Just prepare the food, serve it, and stick to your guns. They won't starve themselves. As for unwilling spouses, give them the freedom to make a Taco Bell run, but ask for the same freedom to make the healthy choice. Sometime spouses can be very unsupportive. This is most often unconscience on their part. So give them the benefit of the doubt and have that tough conversation with them!)

Keep it up!  You're worth it!

Being a leader to my kids, family and circle of influence today in every choice I make,

Sara Oliver, Fitness Expert
Owner of Adventure Boot Camp
http://www.gettobootcamp.com/
http://www.adventurebootcamp.myshaklee.com/

ACTION

You cannot plough a field by turning it over in your mind.
Ahh, but you're doing it! You're not just thinking about getting fit, you're getting up each day and coming to boot camp. Way to go! Goals require ACTION!

Admit you aren't where you want to be.
Count the cost of what it will take to get there.
Take the steps out of your comfort zone towards your goal.
Ignore false, self-defeating thoughts.
Organize your life around the making sure you can do what's necessary to live out your new habits that are helping you towards your goal, ie, planning a grocery shopping trip weekly, getting to your daily workouts, getting to bed early, etc.
Now continue with your new lifestyle. These "new actions" are who you are now, not just something you "did". It's when you adopt this thinking, that you become who you want to be!

Enjoy this beautiful day. Smile. Compliment 5 people today.

Yours in health,
Sara Oliver
http://www.gettobootcamp.com/
http://www.adventurebootcamp.myshaklee.com/

Get up and do something about it!

Don't ever let anyone tell you that you can't accomplish something. Oh, is it the voice in your head telling you that you can't? Retrain your brain! Because YES YOU CAN DO ANYTHING YOU SET YOUR MIND TO DO! ~Sara Oliver


Also, register today for the Race for the Cure so your packet will be mailed to you and you won't have to drive to pick it up next week. I'm looking for 100% participation everyone!! Please register today! This is an event you don't want to miss! I promise!

Feeling Resistance?

Yay it's Friday!  We've just completed another Week 1 of Adventure Boot Camp and I'm feeling so excited to impact another amazing group of ladies!  And now we are impacting Men in the Bay Area also with our Co-Ed locations.  I have such a highly qualified group of personal trainers that I trust through and through.  Our passion is helping you reach your fitness goals.  We love helping you get from where you are to where you want to be.  This program is truly for every age and every fitness level. 

I'm continually learning.  I love to read and learn new things.  It seems most things I read I can somehow relate to the Health & Fitness lifestyle.  I'm reading a fantastic book right now call the The War Of Art by Steven Pressfield. It is a fantastic look into a struggle we all face: Resistance. Resistance is the part of us that doesn't want to do what we know we need to do. Here's an excerpt:


Resistance is Internal:


Resistance seems to come from outside ourselves. We locate it in spouses, jobs, bosses, kids. "Peripheral opponents," as Pat Rilye used to say when he coached the Los Angeles Lakers.


Resistance is not a peripheral opponent. Resistance arises from within. It is self-generated and self-perpetuated. Resistance is the enemy within.

And on page 40: Are you paralyzed with fear? That's a good sign. Fear is good. Like self-doubt, fear is an indicator. Fear tells us what we have to do. Remember our rule of thumb: The more scared we are of a work or calling, the more sure we can be that we have to do it

Love that!  Time to stop saying we want to live a healthier life and start LIVING it!  There's no secret to how to do this.  The only "secret" is:  Eat right and exercise!  And to clarify it even better, eat REAL food and start making exercise a "way of life", not just something you'll try for a few workouts.  You can do this!  It's the new you!

Yours in the journey to Health & Fitness,
Sara Oliver, Fitness Expert
www.GetToBootCamp.com
www.AdventureBootCamp.MyShaklee.com

A New Year! What's Your Goal?

School is officially well on it's way now.  The beginning of a new school year, to me, feels like a new year!  This is a great time for me to set new goals and get re-organized.  I'm excited as I sit down today and think through my business and fitness goals.  I also make family, spiritual, and rest/down-time goals too.  Thinking, planning and being strategic about these areas of my life helps me get where I want to go.

I'll share my fitness goal with you.  This year I want to run in my first 1/2 marathon.  I worked up the courage to sign up for the 1/2 in Houston in January.  Wouldn't you know it, this year was a lottery and I didn't get picked!  So, do I take the easy way out and just not do it?  NO!  I've found another one.  The scary thing is it's in November and not January.  But I can do it!  I can do anything I set my mind too. 

And that's why goals are so important.  If I didn't have the goal to run a 1/2 marathon, then I would never push myself in training for the event.  It will help focus me over these next three months as I am strategic about my weekly exercise routine.

What's your goal?  Do you have a goal to get out debt?  Then that will change the way you spend money today.  If you have a goal to lose weight, that will change the way you eat today and whether or not you make the choice to exercise today too.

Set a goal. 

• Where do you want to be?  
• See yourself reaching that goal! 
• What will it feel like? 
• How excited will you be when that day come? 

By putting yourself in your future you will create a big "Why".  You need to know your "Why".  Why are you going to do what it takes to reach your goals?  For me, I will feel so excited, elated, and proud of myself when I complete my 1/2 marathon.  I also want to set a good example to my family and my clients.  I want to inspire others to reach for their goals too.  This helps me focus when I don't feel like training.

Yours in the journey,
Sara Oliver
http://www.gettobootcamp.com/
saraoliver@gettobootcamp.com

Be Better, Not Bitter.

I had a fabulous weekend!  I got to go to Anaheim California for the Shaklee Convention.  What an amazing weekend with an amazing and positive group of people.  Some lessons that learned from my weekend:

• 4 nights away from my kids and husband is too long
• Always have Shaklee energy chews and protein bars in your purse when traveling.  You just can't find good and healthy snacks on the road.
• I'm glad I get to wear tennis shoes to work!  I wore high heels everyday and am thankful I don't have to do that everyday!

On a more serious note, I learned valuable lessons I'd like to share with you.  I've related these lessons to health and fitness, but they can be applied to other areas of your life as well.

1.Get Inspired, Not Motivated. It's good to know your WHY when it comes to anything. Why did you sign up for an exercise class? Why are you trying to eat healthier? You must know and identify your Why.


2.Persistence. You won't get there overnight. While you will see changes in the next four weeks, this is a lifestyle change that will take work, consistency and persistence. But the rewards will be huge! Not only will you reach your health and fitness goals, but you'll become a more positive and happier you. This is just one benefit from discovery a healthier you. You're also setting a great example to friends and family, reducing stress in your life, and gaining a better quality of life. Remember, Quality vs. Quantity. That's true for the years we live too!

3.Go Above & Beyond. Go just a little faster than you think you can. PUSH. Maybe help a friend get started on a fitness plan as well. Teaching others what you're learning helps hold you accountable and empowers you as you inspire others.

4.Make LIFE decisions, not just a few weeks of change. In order to gain and maintain a healthy and fit lifestyle, you need to begin making LIFE decisions about how you eat and exercise. Get rid of any mindset that has you thinking this is a temporary change.

5.All powerful and positive action comes from what you put in your head. So true! Put positive messages and affirmations all around you. You can do this! This is who you want to be! I believe you can do it! You can whatever you set your mind to do!
 
6.And finally, Be Better, Not Bitter.  Don't wallow in sorrows of what you don't have.  You can Be Better.  It's a choice.  Start today.
 
Have a fit & fabulous day!
Yours in health,
Sara Oliver
http://www.gettobootcamp.com/
http://www.adventurebootcamp.myshaklee.com/

Vacation....to exercise or not to exercise?

The question:  Should you work out on your vacation?  Well, the answer will be dependent on what your goals are and how much you've been working out leading up to the big day. 

Working out SUPER HARD the week before you leave is a great strategy.  Then you can use your vacation as a recovery week, throwing in 1 or 2 walk/jog sessions.

If you have a goal in the near future that you are trying to achieve, then yes, you need to fit in exercise during your vacation. It doesn't mean you need to spend an hour a day during vacation.  Just a 30 minute, fast and furious routine can do the trick.  Here's a great workout to rev up your heart rate and get those calorie burning juices flowing.  Purchase a red or blue exercise tube from a local sporting good store (the kind with handles).  These are easy to throw in a suitcase and will be all you need to stay fit on the road.

Throw your exercise tube around your neck or tie it around your waist and
Jog for 3 minutes
Go into a Walking Lunge for the length of one block
Pushups off a car or curb X 20 reps
Sprint 1 block, jog 1 block.  Repeat 5 times.
Wrap your tube around a lamp post and do Standing Rows X 20.
Turn your back to the lamp post and do Chest Presses X 20.
Step Up and Down off the curb 20 X per leg.
Turn around to head back to your starting point.
Alternate Running Forward and Backward every other block X 6 blocks.
Jump Squat X 20
Upright Row w/ your tube
Jog back to hotel/beginning
Biceps Curl w/ tube
Triceps Dips off curb
50 Jumping Jacks

You can either Repeat for an hour workout, or cool down and stretch.

If you'd like to learn more about how to exercise outdoors, register for our next Ultimate-Out-of-the-Gym-Experience, Adventure Boot Camp!
http://www.gettobootcamp.com/

Yours in health,
Sara Oliver

Weekend Warrior Camp...and a tribute to my man!

Loving life on this Friday!  Just finished Week 1 of Adventure Boot Camp's Summer Session and am now planning my workout for tomorrow morning.

(I've been blogging for a little over a year now, but am just figured out today how to add the Follow button.  Forgive me!  Now you can Follow me!!  Add me today!)

Would love to invite you all out to our Weekend Warrior Boot Camp tomorrow!!  This is a perfect opportunity for you to come try Adventure Boot Camp. 

• When:  All Saturdays in July
• Where:  Dow Park in Deer Park off San Augustine
• Time:  7:30-8:30 am
• Cost:  $15 for current campers & $20 for non-current campers
• No need to register.  Just come.
• No need to commit to all Saturdays.  Pay as you come!
• Bring 5 or 8 pound dumbbells, mat and water!

Nutrition Lectures this weekend:  two times to choose from.

• Saturday at Coffee Oasis on Nasa Rd 1 and Kirby at 6 pm
• Sunday at Candlewood Suites on East Blvd and 13th at 2 pm.

10 Year Wedding Anniversary
Yesterday was my 10 year wedding anniversary.  Kris and I went to dinner and a movie.  No big vacation, you ask?  Well, my wonderful hubby has told me for years that he would buy me a new wedding ring at our 10 year, and that's just what he did.  10 diamonds for 10 years!  What a man!

But jewelry has never really been important to me.  I LOVE my new ring (can't wait to get it actually, because it's being sized), but finding a good man was always most important.  And that's just what I did.  I've been so blessed to have a man who loves the Lord and follows him.  We have both had moments and seasons through our ten years that we haven't been perfect....for sure!  But the forgiveness we give each other and understanding we share is awesome.  He is a good listener, supporter, my biggest cheerleader in life, and my friend.  It's so wonderful to have a life partner that I know will be here forever for me.  Not to mention he is a wonderful daddy to our beautiful three kiddos.

I love you Kris!  I thank God for you daily!  Looking forward to the next 10 years and beyond!

Hope everyone has a fabulous weekend!  Hope to see many of you tomorrow for a workout!
Yours in health,
Sara Oliver
http://www.gettobootcamp.com/
http://www.bootcampchamp.com/

Punch-You-in-the-Face-Friends?

I don't need a friend who changes when I change and who nods when I nod; my shadow does that much better.


Do you have a Punch-You-In-The-Face friend? This is a friend who doesn't need your permission to come up to you and let you know you're making an unwise choice. They're not gonna let you do something stupid! We all have moments in our lives where we are making unwise choices. Having a rational conversation during these times is not something we are capable of because we are being irrational. When in this place we are full of rationalizations for our behavior. It's nice to know you have a friend that is looking out for you that will let you know and "punch-you-in-the-face" if necessary! Haha, well let's hope it wouldn't come to that. If you can't think of someone in your life you've been transparent with to this point, begin looking for someone.
In the realm of health and fitness, think of Jillian Micheals. How great would it be to have a "Jillian" friend that could just tell you to stop eating junk and get back to boot camp.

We as your trainers can only do this to a certain extent. We can't pull out our "Jillian" attitude or you wouldn't come back to boot camp. Or at least most of you wouldn't. Remember, on the Biggest Loser the contestants can't leave! At Adventure Boot Camp we do not have a "break them down so you can build them up" philosophy. We are here to encourage you in your health and fitness and guide you to make better choices for yourself.
This is where creating a circle of influence in your life, of others who value the things you value, is very important and can be of great benefit to your long-term health habits.

Have a fit & fabulous day.  Get a sweat on!
Yours in health,
Sara Oliver
http://www.gettobootcamp.com/
http://www.bootcampchamp.com/

time to clean out the kitchen!

EVERY CORN SYRUP OR SUGAR-SWEETENED DRINK A CHILD CONSUMES EACH DAY INCREASES HIS OR HER OBESITY RISK 60%!
This week we will be cleaning out your pantry and refrigerator! Are you ready?
This will be just in time for this week's GROCERY SHOPPING TOURS so that you can learn what you should be buying to replace these foods!
When: Thursday at 7 pm at HEB on Fairmont
Saturdeay at 9:30 am at Randalls on Clear Lake City Blvd and Space Center
Register Online Now!

http://www.gettobootcamp.com/grocery_shopping_bayarea_boot_camp.php
Each day I will send you a homework assignment that will involve looking at what you currently have in your kitchen and THROWING OUT anitnutrient foods. Just focus on cleaning out your kitchen of this one thing. Don't worry about knowing if these product will contain some of the other ingredients we may be sending out later in the week, because if it has even one antinutrient, you will never buy it again! Ok?
Now, hopefully you've planned out healthy meals for the week to help you make it to Thursday's or Saturday's Gocery Shopping Tour.
Ok your first assignment: THROW AWAY any product in your kitchen that contains High Fructose Corn Syrup (HFCS)! This is the most evil of all refined grains, therefore, we begin by getting rid of it! You may be shocked where this antinutrient lurks. Be sure and check every nutrition label.
Here is a list of common foods where it may be found:
applesauce, baked beans, baking mixes, BBQ sauce, ketchup, bread crumbs, breakfast cereal, ceral bars (Special K bars!), candy (of course!), chocolate milk, cocktail sauce, any cola or soda (but don't drink the diet either...an upcoming email this will explain), cookies, cough syrup, crackers, english muffins, bread, fruit drinks, ice cream, jams & jellies, lunch meat (only buy the lunch meat without nitrates or nitrites), mayo, pasta sauce, peanut butter (only buy the natural with the oil on top), pickles, protein bars, relish, salad dressing, and yogurt! (Dannon sells yogurt w/o HFCS)

This is not a comprehensive list but will get you thinking.

WHY? What's the big deal anyway?
-First of all, fructose will not suprress the hunger hormone ghrelin levels the way that glucose (table sugar) will, demanding then, that you eat more. The reason is because glucose is metabolized by all your cells, but fructose must be filtered through the liver.

-And secondly, HFCS produces triglycerides and cholesterol in the blood stream because our liver is not meant to process large quantities of fructose. Example, God-given tomatoes contain frustose. Not all fructose if bad. But there is only about 2-3 grams of fructose in a whole cup of chopped tomatoes. On the other hand, man-made-processed HFCS in one can of coke contains 42 grams! Your body sees that is thinks, "What to do, what to do?" So it spits out triglycerides and cholesterol to combat this foreign food.

Bottom line: We are making ourselves sick! If you see HFCS on the label, don't just think, "This isn't good for me but.." NO! Think, "This is POISON!" And just say no. You can find another brand of that food that does not contain HFCS!

To your health,

Sara Oliver
http://www.gettobootcamp.com/
http://www.adventurebootcamp.myshaklee.com/

Earth Day

April 22nd is Earth Day. I've been raving to you all about how much I love Shaklee's supplement line, but just to make you also aware, they have an entire cleaning line that is non-toxic and earth friendly. This is actually how I found Shaklee. After cleaning my house, which took over 8 hours one day, I got a bad sore throat. Breathing in all the toxic cleaners like Windex, Clorox, etc, etc, my throat hurt. I remembered a friend of mine who had talked to me about Shaklee cleaning products and called her up. Most products on the market are highly toxic, emit green houses gases, and can harm our kids. Many childhood allergies and respiratory problems are linked to household cleaning products. Did you know clean shouldn't smell like Clorox? Clean actually shouldn't smell at all. Really clean is odorless!


Get Clean by Shaklee was featured on Oprah as one of her favorite things and was also featured on the Rachel Ray Show, in magazines such as Family Circle, New York Times, Vogue, Vegetarian Times and many green publications. Check out this news channel in Philadelphia that recently featured the Get Clean Starter Kit by Shaklee.

http://www.nbcphiladelphia.com/shows/10-show/Green_Sustainability_Philadelphia.html

Just another reason I'm happy to tell you more about Shaklee and why you should consider their product lines, especially the vitamins and protein powders, because they are Always Safe, Always Work, and are Always Green!

Have a fit day!
Sara Oliver
http://www.gettobootcamp.com/
http://www.adventurebootcamp.myshaklee.com/

Prevention is the ONLY way to go!

FAILURES DO WHAT IS TENSION RELIEVING, WHILE WINNERS DO WHAT IS GOAL ACHIEVING.
Dennis Waitley
I wanted to share with you today the importance of prevention vs. waiting until you're sick to then treat and cure your ailments. This can be a hard one to get people to believe in because doubters will say that the one who truly adopts the prevention life-stlye will never know if they would've gotten sick or not anyway. Hmmm, I don't know about you, but I'm ok with that! Or you may have heard before, "My grandma ate eggs, bacon, red meat, bread and butter her whole life and lived to be 90!" Well, you have to remember they were eating truly REAL food that they raised themselves on farms. The food 50 years ago contained more nutrients and vitamins than our food today due to the pesticides and preservatives put in food, and the living conditions of our animals.

Here's how we know that our food supply is killing us. In the 1900's the four main causes of death were from OUTSIDE causes:

-Pneumonia
-Tuberculosis
-Diphtheria
-Small Pox

Today our top four killers are from causes that are attacking us from the INSIDE:

-Heart Disease
-Cancer
-Diabetes
-Stroke

And what else do these four killer have in common?....

THEY ARE ALL PREVENTABLE!!

When looking at the cost of prevention, ie: boot camp, exercises cost in time and commitment, supplementation with Shaklee products, spending money on organic food, buying grass-fed animals, etc. vs the cost of health care WHEN you get sick (if you don't take care of yourself, you WILL get sick, if you do take care of yourself the recovery will be faster), the cost will more than likely be LOWER than the price you will pay for medical bills, doctors, time off work, stress on family, stress on your and your mental state, etc, etc.

It's time to focus on prevention.

Wellness vs sickness.

Finally looking at our food as our medicine. And if in need of medicine turning to look at how to change the food you eat to help your body heal. We cannot expect our bodies to heal when we are feeding our bodies junk! All the drugs in the world cannot help us if we do not eat the God-given food He intended for our bodies to run on.

You're doing it! You're exercising and beginning to look at food differently. I hope you're beginning to spend a little more on organic produce and grass-fed animals. Shaklee may need to be your next step in Prevention. Again, Shaklee's products are Whole Food, not synthetic. They are backed with years of research and their products are Always Safe, Always Work, and are Always Green.

I'd like you to consider beginning at least the Shaklee's Vitalea, their multi-vitamin.
http://adventurebootcamp.myshaklee.com/us/en/products.php?sku=20266

If you haven't had the chance yet to test what you are currently taking, drop your multi-vitamin into a glass of water and just see how long it takes to break down! You want to see it begin to dissolve. The Shaklee Vitalea breaks down within 5-10 minutes. You want to see this happen because you want it to begin to be absorbs by the time it reaches your stomach.
The Vitalizer strips contain the multi-vitamin and the Omega-3s (that are released in the upper intestine), B & C complex (that travels further into the digestive track for sustained release to maintain blood nutrient levels over 12 hours), and the Probiotic (that is released in the lower intestine).

Check it out at http://adventurebootcamp.myshaklee.com/us/en/products.php?sku=20271

For the clinical research behind the Shaklee products you can cut and paste the below address into your browser:

http://www.clinicals.shaklee.com/
To PREVENTION! Your WORTH it and being around to take care of the ones you love it worth it too! Keep up the healthy lifestyle of nutrition and exercise!
Yours in health,

Sara Oliver
http://www.gettobootcamp.com/
www.AdventureBootCamp.com/MyShaklee.com

How to change people.....Oh yea, you can't!

Why is it we can see other's "faults" before our own? And this can be in the area of fitness and nutrition. We wish our spouse or child ate better or exercised more. Are we setting the example? What I've come to believe, through many mistakes that I've personally made, is that the best approach with family is to:
1. Set a good example. Be the person you are looking for. Be the person you know you should be in your health habits and don't set out to change another person's habits. Our health habits are very personal. It can be hard not to reflect your personal goals onto a spouse or significant other.

2. Give them freedom to choose their own goals. This is hard. Much easier said than done! However, I've discovered that when a person is ready to make a change in his/her health is when it will be a success for them. If they feel they are doing it to please you they will end up resenting your gentle encouragement.

3. Ask for the same freedom from family members. If you've released your family from your health expectations, then ask them for the same respect and freedom to pursue your own goals for your health. Ask them not to tease you when you make a healthy order when eating out. Tell them you are not "dieting". This is a way of life for you. I can bet that if you let them off the hook when they are making bad choices, they will let you off the hook when you are making healthy choices. And that will show them it's possible.

Now a few other quick tips.

1. Don't act like a perfectionist. This is a tricky one, but showing that you can enjoy a dessert now and then is good for the family to see. Still enjoying life is key to maintaining a healthy lifestyle (balance), and showing others that you can maintain your weight while enjoying some splurges (once/week).

2. Having said all the above doesn't mean we shouldn't provide healthy food at home. You should! It's our jobs as parents (if you are one), or as the grocery buyer of the home, to bring home healthy choices and plan healthy meals!

3. Love. Just show unconditional love....to kiddos especially. Showing that you love your kids and spouse no matter the way they look is what will drive them to pursue a healthy lifestyle. If they catch wind at all that you disapprove of their outward appearance, you can unintentionally cause a wedge between your relationship, and an unhealthy fixation on weight and dieting. Don't we have it hard as it is in the world?! If you feel you are on the receiving end of those expectations from family members, forgive. Just know that deep down they do love you and are not choosing a healthy way to communicate that to you. Getting healthy needs to be YOUR choice, not theirs. That's when it will become yours and you will be successful.

Here's to continuing to grow and learn as we all reach our next fitness level and discover our Inner Athlete!

Have a fit & fabulous day!

What's keeping your from reaching your goal?

LOL: means "LOTS OF LITTLE"
I like this because it really does take "lots of little" to get where you want to be. It's the day in and day out "little" things you do that will get you to the big goal! You've all heard, "How do you eat an elephant?....One bite at a time!" And that applies to our health and fitness goals, and our nutrition goals. What we do TODAY is what will get us to where we want to be tomorrow.

So what are you doing today to reach your goals? Did you make it to boot camp or did you blow it off? Is it really important for you to get healthy or is it not that important?

Why do we talk ourselves out of the things in life we know we should do and rationalize ourselves into things (over-eating, making poor nutrition choices) we know will take us away from our goals?

OBSTACLES
Take a moment this morning to reflect on the obstacles that are hindering you from doing the day in and day out things you know you should be doing. Are any of the following an obstacle for you?

-I wake up and I'm just so tired I talk myself into going back to sleep. I'll "go to boot camp tomorrow"

-Oops there's nothing in the pantry to pack for breakfast so I'll just swing through a fast food joint.

-I get to work and there's birthday cake.....AGAIN! So I'll give in because, after all, it's someone's birthday!

-I know I should eat fruit and veggies but I'm gonna order fries instead.....just this once

-I know I should push yourself harder at boot camp, but I'm just gonna blend into the crowd instead and go 50%.

-I'm letting someone in my life who is making poor health choices, bring me down. I'm over-eating with them. I'm being lazy with them.

STRATEGIES
Now pick some strategies, or brainstorm some of your own, to defeat that obstacle next time it appears....because it will!

-I will set my alarm across the room so I will get out of bed because I know I will not regret getting to boot camp, but I will regret not going! And I will go to bed earlier so it will be easier to get up. I need at least 7 hours of sleep!

-I will schedule a time to sit down and plan my grocery list before I go to the store. Then I will go to the grocery store weekly so that I'm prepared for my week!

-I will politely decline birthday cake, donuts, fast food, and any other food, even if it is free, because I have a health and fitness goal and consuming those empty calories will not help me reach my goal.

-I will always order a salad when eating out or a bowl of fruit. This will ensure I get some of my vital nutrients into my day and also fill me up. I don't need fries or onion rings or chips. They won't take me toward my goal of a healthy lifestyle. Fruits and veggies will. I want to eat 5 servings of fruit and veggies/day!

-I will give MY 100% at boot camp. I'm here! I got to boot camp! So now I'm gonna work HARD in the next 60 minutes! I'm worth it!

-I will give my loved one in my life the freedom to make unhealthy choices. I will not preach to them that they should join me. I will ask they do the same for me and give me the freedom to make my own choices: to exercise and eat healthy. I will because I have a goal that is important to ME.

AND TO CLOSE...
Take heart! We ALL fight the mental battle! The battle is won in the mind! WOW! The mind is a powerful thing! Surrounding yourself with like minded people is important. You can do it!!

See you in the AM!
Yours in health strategies,

Sara Oliver
Master Trainer, Owner
Adventure Boot Camp Trainer
Bay Area TX Adventure Boot Camp
http://www.gettobootcamp.com/
713.515.5081

dreams and moments

BECOME THE PERSON YOU ADMIRE.


Let's talk about DREAMS.

What are your dreams? Are you living your dream now? Where you are right now, was this once a dream you had for yourself? To exercise! To be a person who lives healthy and make healthy choices! Then celebrate these moments that are taking you to your dream and enjoy the moment of recognizing you are living your dream!

What are some new dreams?

Having someone in your life you look up is a good thing. Finding others that are where you want to be will make it easy for you to get there because, guess what? People LOVE to talk about themselves! If you just call that person up and let them know you love where they are in their fitness level, career, marriage, spiritual walk, etc, etc, and you would love to take them to coffee to learn more about how they got there, do you think they would say no? They'd jump on it! They'd be so flattered and would love to share with you how to get there to! That's what I love about life:

If someone else is somewhere you want to be, you can learn how to get there too.

It will be important to tear down any walls or preconceived notions you may have before you speak to them. If you are asking a mentor for direction but are thinking, "Oh she succeeded because she has more time in her day to get things done", then stop and say re-think by saying, "No, I can find the time to follow the same steps she took because this is my dream too." Or maybe you're tempted to not do what she did. Maybe she is telling you she practices daily affirmations out load, but you feel silly doing that so you just want to skip that daily habit. Hold up and rethink: If this worked for her there must be something to this! I'm gonna do everything she tells me to do!

Following the habits of successful people will get you to success as well.

Keep dreaming and planning! Knowing where you want to be is the first step in getting you there.

Yours in the journey,
Sara Oliver
http://www.gettobootcamp.com/
http://www.adventurebootcamp.myshaklee.com/

THERE IS ONE QUALITY THAT ONE MUST POSSESS TO WIN, AND THAT IS DEFINITENESS OF PURPOSE, THE KNOWLEDGE OF WHAT ONE WANTS AND A BURNING DESIRE TO ACHIEVE IT.

I've been told for years I should read. The more I read books the more knowledge I will gain. Well, I've slowly tried to adopt this into my lifestyle. While I'm not yet reading a book a month, which is my goal, here is what I know:
-In order to achieve success, study those who've succeeded. And then do what they did and what they do.
-Clarity is perhaps the most important concept in personal productivity.
-Those who reach their goals #1: Know what their goals are, #2: Use visualization or Vision Boards to help them attain their goals.

Have you read Eat That Frog by Brian Tracy? In it he talks about what it would be like if you had to eat a gross, live frog. How would you do it?

#1: If you have to eat 2 frogs, eat the ugliest one first,
#2: If you have to eat a live frog at all, it doesn't help to sit and and look at it for very long.

The book, of course, isn't talking about eating real frogs, but instead working through and accomplishing things we need to accomplish and not procrastinating. Ahhhh, how true.

Let's relate this to our fitness. You've signed up for boot camp but are you reaching your goals? Well, what are your goals? Do you know what they are? Where do you want to be in 90 days? If you thought just getting to boot camp was the answer, you were only partly right. You must have clarity as to where you want to be so you'll know: How many days you need to exercise, how many calories you need to eat, and this will then give you the will power to resist any alternative.


Some of you haven't yet put thought into changing your nutrition habits. Maybe this is a scary area for you. Or you're procrastinating tackling what it would take to learn about nutrition. It's easier to just keep doing what you're doing. But are you happy with the results? Do you feel good? What will it take to motivate you to change? A sickness? Heart attack? Oh I hope not! Let me assure you:

-Nutrition isn't that confusing.
But changing your habits isn't easy. I know. I get it. But it IS possible!

Ok. So now what?

Identify what you want to work on. Set your goals. Feel free to email me back and let me help you determine if your time frame for your goal matches the time and effort you are willing to put into reaching that goal. It's okay to reach a goal slower than in 90 days! It's ok and it's good to know if your action steps, will in fact, get you to where you want to be in a certain time frame.

After you know your goal:
-Take action immediately. Failure to execute is the biggest problem to not reaching your goal!
-Develop the habits of success. (Diet's don't work, good habits do)
-No shortcuts. Practice, practice, practice. With practice, you can learn any new behavior or develop any habit that you consider either desirable or necessary!
-The 3 D's of a new habit formation: Decision, Discipline, Determination
-Visualize yourself as you want to be! Your mental picture of yourself has a powerful effect on your behavior! Your self-image, the way you see yourself on the inside, largely determines your performance on the outside. All improvements on the outside, begin with improvements on the inside, in your mental pictures.

Eat that frog!

detox diets....good or flawed?

The premise of a detox diet plan is that by eliminating certain food groups you rid the body of toxins found in those foods, while giving your digestive system a break from hard-to-digest-and-absorb foods, such as meat, cheese and processed foods. This premise is illogical and flawed. It doesn't take a lot of energy to digest food. Our bodies are made to do so. In fact, our bodies are designed to do this naturally! Our liver, kidneys, lungs, skin and immune system are our bodies built-in detox system.

Having said this, it should not give one liberty to pile junk food into his/her body. While our bodies are amazingly designed, we should take care of our bodies and fuel them with whole-foods. Because we do fail to eat from all food groups on a consistant basis, taking whole-food supplements, however, can aid in the health of your digestive tract and over health!

Most detox diets start with a fasting phase (which is a starvation phase!) that includes only liquids and then slowly introduces solids back into the diet. This is a fad diet and should not be adopted as a way to cleanse the body! By doing a detox diet you will not experience special health benefits, such as cure for a chronic disease or quick weight loss. If weight is lost it will not be proper weight loss, meaning it will return very quickly! In fact the negative effects one may experience is lack of proper nutrients since they are avoiding food intake!  (Source:  IDEA Fitness Journal, Feb 2010)

The detox diet is full of misdirected claims. According to an ADA position statement, a claim is misdirected when it leads consumers to make incorrect inferences or broad generalizations about health benefits of a food.

If your diet has been horrible, you can always begin with some HerbLax and Alfalfa from Shaklee, which will mildly cleanse the g.i. tract and allow for better absorption, better elimination and more energy. But do not cut out food.

Another food you may want to add to your regimen that I would recommend is the Energizing Soy Protein, ESP, and Vitalizer, the daily regimen o vitamins that come in daily strips (or at least Vita-Lea, the muti-vitamin). The ESP is so perfectly formulated and so efficient (the same Protein Efficiency Ratio as casein from milk which is the standard), that it is adds energy to those who consume it. But my favorite protein shake from Shaklee is the Cinch Cafe Latte. Yum! And the Cinch shakes have Leucine for muscle sparing.

Please let me know your nutrition questions and needs. You can almost always find your answers to any problem you are experiencing with real food and by consuming real food supplements! Not all supplements are created equal! My mentors in Shaklee have been recommending Shaklee supplements for over 18 years, and guess what? They are pharmacists! They know their stuff and they recommend Shaklee! If you have a particular question on what you are experiencing and what you should take for that issue, I can ask them and they will direct me. Just know we have that resource and I am happy to offer that to you at no cost. They usually charge $75/hour for their knowledge, but will help me and my clients for free.

http://www.adventurebootcamp.myshaklee.com/

Have a fit and fabulous day!

Sara Oliver
http://www.gettobootcamp.com/

Just Do It!

ISN’T IT PECULIAR THAT SOME PEOPLE ARE SO CLEVER AT INVENTING ALIBIS AND SO DULL AT DOING THE JOB THAT WOULD MAKE ALIBIS USELESS? from Napaoleon Hill

This isn't talking about you!! But maybe it did at one time. I think we've all been there before when it's just easier to complain about why we are not working out instead of just saying, "Forget it! I'm gonna do it!"  Get it done! Reach your goals! Quiet the voices in your head that will tell you to just go back to bed. NO! Press past the excuses and exercise!  Get To Boot Camp! You're WORTH it!

Registration is open for the Feb. 15th camp! NOTE: There is a short Returning Camper Registration drop down option under the Registration tab!
http://www.gettobootcamp.com/

What's the next step for you?
What about next session?
Should you up your weights?
Move to a harder jog/run line?
Push yourself harder?
Come more days to camp?
Time to start changing your eating habits?

Whatever your goal, we are here for you. Talk to me and let me help you craft your goal if need be. Tell me what your goal is and I'll tell you how to reach it!

Yours in health,

Sara Oliver

Master Trainer, Owner
Adventure Boot Camp
http://www.gettobootcamp.com/
http://www.adventurebootcamp.myshaklee.com/
www.SendOutCards.com/AdventureBootCamp
713-515-5081

Soap Box Time...

THE ONE WHO TRIES TO GET SOMETHING FOR NOTHING GENERALLY WINDS UP GETTING NOTHING FOR SOMETHING.

More and more people are going to doctors to get pills to help them lose weight! WHAT?!! Are you kidding me? UGH!

So let me get on my soap box a minute and tell you that makes me so mad for two reasons:

1: Why do doctors DO this?! Did you know that doctors only are required to take one semester of Nutrition during their education? So why do they think they have authority giving weight loss advice or prescription drugs for weight loss? Oh yea! The prescription drug companies pay them bonuses if they can get you to take their drugs! Wake up America! Drugs are being delivered with a pat on the back from the government. Drugs are now advertised on TV! Did you read that? Drugs are being advertised on TV!

2: We are so spoiled! We turn to pills for everything! What happened to good old fashion hard work and nutrition to prevent disease and obesity!! If we would just take a few steps back please, and think about all the trash we put in our mouths, then maybe we wouldn't need the pills!

Here's an example for you. Did you know when cows are fed corn it causes them to get ecoli in their stomachs? They get sick because cows are suppose to eat grass, not corn! Poor cows! But they have no choice not to eat corn when they are pinned up and only fed corn.

WE ARE JUST LIKE THE COWS.

We get sick when eat Genetically Modified Foods, high fructose corn syrup, partially hydrogenated oils, deep fried foods, fast food, processed food, junk food, sugar, sugar, sugar, and more sugar.

BUT WE AREN'T LIKE COW IN THAT WE HAVE A CHOICE!!

We CHOOSE everyday what we put in our mouths that produce our weight on the scale and the health of our bodies. Heaven forbid we ever turn to taking pills to lose weight with the mind set that we can still eat whatever we want! PLEASE!

And lastly let me say that those who do lose weight with the diet pills their doctor gave them, WILL GAIN IT ALL BACK! Because they haven't learned how to eat right and exercise.

Congratulations to YOU for exercising and learning to eat nutritiously! You're doing it the right way! It will be permanent weight loss because you are developing a new LIFESTYLE!

Keep it up!
 
Sara Oliver

Master Trainer, Owner
Adventure Boot Camp
http://www.gettobootcamp.com/
http://www.adventurebootcamp.myshaklee.com/
www.SendOutCards.com/AdventureBootCamp
713-515-5081

Exercise + Nutriton = Results! (Healthy & Fit!)

YOU ARE WHAT YOU EAT
YOU ARE WHAT YOU SPEND TIME DOING,
AND WHAT YOU SPEND YOUR MONEY ON.
YOU ARE WHAT YOU PLAN
AND
WHAT YOU THINK ABOUT....
YOU ARE.

We had a great time on Saturday at our Third Annual Adventure Boot Camp Celebration! Thank you again for all who donated and all who came out to celebrate with us. We love all our campers and are so thankful we get to serve you as your fitness professionals. Thank you for your continued support!

Nutrition: Here's where you can START!

First, know that you HAVE to make changes in your eating if you want to see results this session. Think of food as FUEL.

Second, as you are kick starting your lifestyle changes this month, make sure you are eating enough calories. Don't starve yourself!! When we try and lose weight we often drop the calories way too low making ourselves hungry, and therefore sabotaging any efforts to lose weight! When you starve your body it isn't stupid; it will get the fuel it needs one way or another. The next time you eat it will store as much as it can to FAT, because your body thinks you're going to starve it again! Fuel your body all day long with 5 to 6 small meals. This keeps your metabolism rocking along all day, setting yourself up for maximum fat burning potential!

Third, you are what you eat, so fuel your body with nutritious foods. If you've never attended the Nutrition Lecture, we offer them every Sunday before each session begins. The next one will be on Feb 14th. Since this is Valentines Day we are meeting from 2-4. Hope you will plan to attend.

To get you focused, this week avoid junk foods! Start grabbing for the fruits, veggies, nuts, cheeses, oatmeal, eggs, whole grains, salads, lean meats...instead of snickers, little debbies, chips, most items in vending machines, etc. You have to plan ahead in order to win here. If you fail to plan, you're planning to fail.

You can do this!!!
Keep it simple:

1. Add a 0 to your current weight and begin by eating that many calories/day. Exception: Do not eat below 1300 calories/day or below your BMR which we determined when we weighed your on the scale.
2. Now spread your calories throughout your day.
3. Find foods you enjoy, making sure you eat carbs, protein and fat at each time you eat.

We are here for you and want to see YOU succeed! Please always feel free to ask me questions. Listen to your body and PUSH IT! Ask me questions about your eating plan. I'll do my best to help you!
Another quick tip for those of you doing the 3 day boot camp: Still strive to exercise another 2-3 days/week! Just focus on cardio those days. Go for long walks, go for a jog or run. Get your heart rate up for 20 to 30 minutes. You will get faster results!

I also wanted to say a big THANK YOU to all who came out yesterday for the commercial. I'll let you all know when it will be on TV!

Have a fit and fabulous day! It's a good day to be alive!
Sara Oliver
Master Trainer, Owner
Adventure Boot Camp
http://www.gettobootcamp.com/
http://www.adventurebootcamp.myshaklee.com/
www.SendOutCards.com/AdventureBootCamp
713-515-5081

Friends/Family Sabotaging Your Goals?

A SMILE IS A CURVE THAT SETS EVERYTHING STRAIGHT!
The following is my philosophy on HOW to change even with resistance from others around you.

While the ideal situation when one wants to make a change and start eating healthier and exercising would be to get 100% support from family and friends, what more than often happens is a resistance from our loved ones. While it is not done with the intent to sabotage our goals, our friends and co-workers can make us feel like we are crazy, over-the-top, or just "need to relax" when it comes to our weight loss goals. They still have the attitude of, "What's the harm in a few drinks and a night out?" Or maybe you've heard this one before, "Just because you're on a diet, does that mean I have to be on one too?" (By the way, you could come back with, "Just because you're eating junk, does that mean I have to?" HA!)

Approach to succeed in your nutrition choices:

#1: Sit down with office co-workers, friends and family and explain to them your goals and the new choices you will be making for YOU. Explain to them you are NOT "going on a diet", but that you will be eating healthy from now on. This is the new you and you are not expecting them to conform to your new choices, and that you would appreciate their support, understanding and the same non-expectation-to-conform to their eating habit as you are giving them.

#2: Count the cost. What ARE your goals? Do you have a clear picture of where you want to be, say, in 6 months from now? Are your goals WORTH any resistance you may feel from friends and family when choosing healthy food options?

#3: Resolve to stay focused on you. We put so much pressure on ourselves to make others happy. We feel guilty for turning down office friends when they want to eat out, or even ordering a salad at lunch instead of the greasy food they are ordering. Often though, we put these feelings and thoughts in our own head, when they are really admiring us, not thinking bad of us. Forget about what they think. YOU have decided you want to be healthy. They may be feeling guilty they don't have your focus and resolve and want your company of unhealthy choices. Don't give in. They will admire you in the long run!

A personal in-site into my home-life. My husband doesn't like to eat healthy. I have a 4 & 5 year old who love junk food, hot dogs and cookies! But, they got me for a wife and mother! HA! So, they know that we eat healthy, no discussion! It's my JOB as a mom first, and a wife, to plan the meals, do the shopping, prepare the dinners, and get it on the table. My husband complains about some recipes, and I just make a note to not serve that again. But more often than not, I find things to cook that he will eat. He might not LOVE it. He might prefer chicken friend steak and mashed potatoes, but if he is still hungry after dinner or feels unsatisfied, he is a free person. He is free to get up and fry himself up something or go grab fast food for himself. I don't judge him for that and he let's me cook healthy. We are all our own person and we are each responsible for our own food choices. The longer we are married the more I realize he can eat what he wants and I can, and will, eat the way I want.

I'm also relaxed a few times a month. We do make healthy food choices the majority of the month, so occasionally we go out for Mexican food (once a month) and we indulge! It's the daily and weekly indulgences that have to stop. It's not to say you will never have another drink, dessert or decadent meal. You will! But what are your day in and day out habits? These are what will make up your body weight, body fat, the way you feel, and ultimately your self confidence, happiness and overall success of your health and fitness goals.

My kids nutrition is my responsibility, but when they grow up, they will be free to make their own choices.

Kids will eat healthy! My kids eat cereal for breakfast, grapes, apples, cheese sticks and yogurts for snacks, peanut butter & jelly for lunch (on whole grain bread with natural peanut butter and All-fruit jelly). They get snacky food made from Back to Nature, Cascadian Farms or Annies. And for dinner we do our best to make them try what we are eating for dinner. We offer fruit salad at dinner, applesauce and protein in the form of chicken or low-fat sausage. They love it when we go somewhere else and they get the chance to eat a hot dog, but it's not a staple in our house.

Hope this helps and please feel free to respond and share your struggles, questions and concerns.

Have a fit, fabulous and nutritious weekend!

What's the story in your mind?

I AM HEALTHY AND STRONG
I AM AT MY GOAL WEIGHT
I AM THE ATHLETE I'VE ALWAYS WANTED TO BE

What's your 'I AM' statement? Write it down and post it where you can see it everyday. Did you know the subconscious mind doesn't know the difference from what's real and what's not real. Reprogramming the subconscious mind with 'I AM' statements (stating things even if they currently are not true) will make them come true. This is because you will start acting out in ways that will bring that 'I AM' statement to a reality!

Another correlation is with our finances. The reason poverty tends to follow generations of families is because the 'stories' they tell over and over again predict their future. 'The story in your mind becomes the story of your life'.

Typically you can predict your future by the people you hang out with and associate with on a regular basis. You'll find that if you are struggling it's probably because you are around others that were struggling. This doesn't mean to drop your family, but do begin to migrate and associate with others that have what you want. Look for opportunities to be around and get to know people that are living the life you want to live . . . people that are more successful than yourself. That can be financially, physically or spiritually. Read books written by experts and fill your mind with positive affirmations.

You'll easily see how when you train the body physically, other parts of you become stronger too. You become more in touch with your emotions. Your mental strength grows, and hopefully your spirit is being lifted up as well. We are complex beings. Explore each part of who you are.

Yours in the journey,
Sara Oliver

http://www.gettobootcamp.com/
http://www.adventurebootcamp.myshaklee.com/
http://www.sendoutcards.adventurebootcamp.com/

NUTRITION
Let's start today! First, determine your BMR here:


http://health.discovery.com/tools/calculators/basal/basal.html
Do NOT eat below your BMR! In fact, I would tell you to add at least 100-200 calories to this number when starting an exercise routine. Now divide these calories into 4-6 small meals/day.  Tonight, go home and plan the next week's meals and get to the store tonight! Don't wait for the weekend! Fill your days will fruits and veggies, whole grains, high fiber and lean protein.
If you need direction or help please email me!! I'm here to help!
saraoliver@gettobootcamp.com

Where's your mind?

What I want you to focus on this week are your thoughts. Did you know that your success starts in your mind? It's true of everything in life. What we think about, dwell on and believe is what we will live out and become. Are you spending quality time "feeding" your mind with positive things? Positive books, TV shows (if that's possible....yes it is, The Biggest Loser!), positive music, and positive conversations with friends and family?


You heard it when you little and it's still true to this day: Trash in, trash out. You also heard that who you hang around will influence you. Remember the whole chair example where your teacher or parent had you stand on a chair and then have someone pull you down off the chair? Then they told you how much easier if was for bad influence to pull you "down" than it was for you to influence your friends "up". IT'S STILL TRUE FOR TODAY FOR US AS ADULTS! Who we hang around influences us. Are we surrounding ourselves with positive people? People that encourage us in our goals and help drive us to better ourselves? Are we feeding out minds and spirits with good things, or trash? Is it any wonder we struggle with self-image when all we look at are the "perfect" (photo-shopped) pictures in magazines? And we look straight at what we DON'T like about ourselves in the mirror.

Time to make a change!

Start today just becoming aware of your thoughts. If they are good they will promote good behavior. Awesome. But I also know that we ALL struggle with some negative thinking. If your thoughts are mostly negative you may find you struggle with many of the following:
-low self-image
-low self-worth
-find yourself sabotaging your goals
-put what's important to you on the back burner (eating healthy, going to bed early, reading your Bible)
-worried about what other's think (Because you're eating healthy, getting up to exercise early, losing weight!)
-comparing yourself to others and being full of discontent/envy

It's so amazing how we let our doubt and worry keep us from reaching our goals. Start changing your thoughts and beliefs (you are worth it!) and actions will follow. How? Start feeding your mind and your soul with positive things!

Here's to starting the New Year off on the right path!

Yours in health,
Sara Oliver

Ahhh, a New Year!  I love the fresh start, the clean slate that a New Year brings.  Over the past couple of years of not blogging, I have had my third child.  There's nothing like the body gaining and losing 30 pounds to humble me once agin with respect in just how much work losing weight does take.  I love being apart of the fitness world.  I'm so glad I have the knowledge, passaion and tools to not only reach my goals but also inspire others to reach their fitness vision too.

Adventure Boot Camp has continued to grow and become an amazing part of my life.  My campers inspire me and I love starting each new day with them.  I am looking forward to sharing again the latest in health & fitness as I pick blogging back up. 

Expect an amazing 2010!  For starters, have you made your goals yet?  Have you thought about where you want to be this time next year?  With out a plan, you plan to fail.  First deciding where you want to be, is the first step on the road to getting there.

Take a few moments TODAY to write out your health and fitness goals. Write SMART goals.

Specifice, well-defined
Measureable, how far away completion is, know when it's been acheived
Attainable, action oriented
Realistic, within reasonable time and ability (if you want to lose weight it is realistic to lose 1-2 pounds/week)
Time-based. Give yourself a date, but not too far away that you lose motivation
Enjoy the process of setting goals. Then let us help you reach them!
http://www.gettobootcamp.com/
Next camp starts Jan. 11th