What are you thinking?

Daily Challenge: Eat every 3-4 hours.   You've got down eating right when you get home from your workout.  Now you need to have a plan so you can eat every 3-4 hours all day long!  If you do it right, you won't be hungry for 3 hours, but you will be ready to eat!

Thought of the Day:  What’s holding you back is the thought that something is holding you back!

It's time to break out of thoughts of self-doubt and "Just Do It".  You'll never know what your ability is if you never push pass thresholds.

My definition of a sprint:  How fast would you run if someone was trying to kill you?  Seriously! 

Well, I know so many of you can move faster than you are moving.  I know you can!  Time to push pass the thinking of "I can't" and instead RUN!  Work the hardest you've ever worked. 

Don't let anything hold you back!


Yours in breaking thresholds,
Sara Oliver
Master Trainer, Owner
Adventure Boot Camp Trainer

Bay Area TX Adventure Boot Camp
www.GetToBootCamp.com
www.AdventureBootCamp.MyShaklee.com
713.515.5081

How to make fitness a lifestyle....forever!

Weekly Challenge:  Watch Tired, Sick and Nearly Dead.  Will discuss on Friday.

Daily Challenge:  Eat within 30 minutes after your workout!  This is SO IMPORTANT for proper recovery and to begin your day by revving up your metabolism!!

Thought of the day: Whatever you want to do: DO IT.  There are only so many tomorrows.

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What are you goals?  Unless you have clearly defined goals, you will give into sleeping in, junk food, and many other unhealthy vices that beg for our attention.

 

But with goals we stay focused on the important!  Our health is up to the choices we make each and every day!  When our health is our goal we can more easily turn down unhealthy food options, get out of bed and get to our workouts, and make other choices like getting to bed, etc.

 

But just wanting to live healthy isn't a well defined goal. 

 

I want to live healthy and be able to exercise, enjoy my family and avoid high medical conditions/bills later on in life.  So to do that my goal is to exercise and eat right on a daily basis.  But to think that I have to do this forever can seem overwhelming, and well, boring! 

 

So I break this down into weekly and monthly goals gives me something tangible to work for, and therefore, will help me continue throughout my life to be healthy.

 

I usually sign up for about 3-4 events each year that I can focus on training for.  It's much easier to get to my workouts if I know I have a 10K or half marathon I'm training to participate in soon.

 

And if I am always working towards completing a race and training for that race, then I have to eat right to feel good while I'm exercising.  Too much junk or alcohol makes me feel horrible during workouts, so with that thought, it's much easier to say no to junk! 

 

It's also much easier to focus on drinking enough water because I know I run better when I'm well hydrated.

 

So can you see how the daily choices of my food and exercise are tied to my goal of a race that I'm trying to do that is usually just a few months away?  Then those races 3-4 X/year keeps my aiming for and reaching my overall goals of living a healthy lifestyle.

 

If races aren't your "thing" pick something else that motivates you!  But I would love to encourage you to sign up for 5K walk/runs.  You don't have to be a "runner" to enjoy these events.  But pushing yourself beyond limiting beliefs is rewarding and inspiring!  You can do anything!  You really can!

 

It's a great way to live and it's a FUN and rewarding lifestyle too!

 

Your's in living a healthy lifestyle,

Sara Oliver
Master Trainer, Owner
Adventure Boot Camp Trainer

Bay Area TX Adventure Boot Camp
www.GetToBootCamp.com
www.AdventureBootCamp.MyShaklee.com
713.515.5081

Do you have the Butt you want?

You aren’t going to get the butt you want, by sitting on the one you have.

Weekend Challenge:  Maintain 3 fruits and veggies, water, getting 7-9 hours of sleep and taking a multi-vitamin.  

Add:  Try an entire day of just eating fruits, veggies, beans, nuts & seeds.  Report to group on Monday!

And sit down and PLAN your meals next week!

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Today at boot camp we went around and shared what time we want to get to bed everynight.  Some of you had very late goals for getting to bed, which made me realize, you are doing to bed even later than that!

  

While you may be stuck in a habit of going to bed late (anytime after 10 is late when you get up at 5 am), it's just a habit.  And habits can be changed!  

They say it takes 21 days to create a new habit! 

Considering the habit of when you go to bed, start moving it back by 30 mintues each night.  If you have trouble going to sleep, still get in bed earlier and read.  Do an activity that gets you sleepy!  Bump the bedtime back every night until you are in bed at least by 10.  This will get you the 7 hours of minimun sleep necessary for health and well being!

If kids are keeping you up, then remember, they need their sleep too and you are establishing their sleep habits while they are in your home.  Bump their bedtime back to at least 10 also. 

I personally am aiming for 9.  I've been in bed at 8:30 twice this week, but my kids do go to bed at 8 so that's easy for me.  But I believe 9:00 pm is a do-able bedtime I can commit to!

NOTE:  It's important to stick to similar routines on the weekends as best you can.

Take time to plan, plan, plan your food for next week!  I'll see you Monday!

Yours in the journey of health and well being!

Sara Oliver

www.GetToBootCamp.com

www.AdventureBootCamp.MySahklee.com

Changing Brands Can Change Your Life!

Today’s Quote: I refuse to let the fear of getting hurt, keep me from pursuing what makes me happy!

Challenges so far this week:

• Eat 3 fruits and 3 veggies every day!
• Drink 1/2 your body weight in ounces of water every day!
• Get 7-9 hours of sleep!

Today’s Challenge:  Start taking a multi-vitamin!  Order yours today at  www.AdventureBootCamp.MyShaklee.com   

Why Shaklee?  Watch this!

Shaklee also has a 100% money back guarantee.  If you do not feel better after 30 days, they will refund you completely!  No questions asked!  I switched to Shaklee 2 years ago and I've never felt better!  And that's just the honest truth!

Shaklee's multi-vitamin is called Vitalea.  You can buy it for Men, Women or those over 50 which you can order to come with or without vitamin K.  If you are on blood thinners you want the one without vitamin K.

Vitalea is only $23 for a TWO month supply!  

If you're ready for the next level, Vitalizer are daily vitamin strips that contain all your daily needs: multi-vitamin, omega 3s, vitamin B & C, and a probiotic.  

When you order the Vitalizer on your first order, you get a FREE membership!

If you do not want to order Vitalizer, then I would recommend you become a member for just a one time cost of $19.95 because it will save you 15% off from now on!

Here's some other products that my customers love and are seeing the benefit of as well.  Type the name in the search box at the upper right hand side of website.

• Joint Health Complex
• Nutriferon (immune booster)
• Defend & Resist (take just when you start to feel sick)
• Protien drink-either Cinch (cafe latte, chocolate, vanilla, or strawberry) or Physique (banana)
• Cinch snack bars
• Vitamin D
• Osteomatrix (Calcium)
• Gentle Sleep Complex
• Stress Relief

Please let me know if you have any health issues that you have questions about.  Getting good nutrition in your body is so important!  And supplmentation is also important to aid in the cells getting the nutrition they need! 

Yours in health,
Sara Oliver
www.GetToBootCamp.com
www.AdventureBootCamp.MyShaklee.com

Top Habits necessary to reach your goals

Weekly Reminder Challenge:  Watch Food Matters.  I'd love to hear what you think after seeing this film.

Today’s Challenge:  Continue with Monday's challenge.  Today, drink lots of water!!  In fact, drink half your body weight in ounces of water!

Today’s Quote: Let Food Be They Medicine and Medicine Thy Food

 

Here's some very important tips to make sure you are doing to increase your exercise efforts and help you reach your goals:

• Never eat below your BMR.  If you don't know your BMR, Google BMR calculator.  Once you know your number, do not eat below that in calories/day.  In fact, we recommend on days you are doing boot camp to eat at least 250-300 more than your BMR if your goal is weight loss. 
• Drink a LOT of water.  Just as today's challenge tells you: drink 1/2 your body weight in ounces of water each day.  This will not only help you in hydration, it will help you not be as sore and it helps you not feel fatigued and tired too!  Our bodies need water!!!!
• Eat a pre-workout meal of about 100 calories that is made up of carbs and protein.  The Shaklee Cinch bars are perfect as well as Clif bars that you can buy from the pharmacy side of Walmart. 
• Eat a post-wokrout meal within 60 minutes after you exercise.  That means eat ASAP, but at least within an hour after you exercise.  The easiest way for you to do this is a protein drink!  The Shaklee Physique or a Shaklee Cinch protein drink are the best on the market because of the integrity of the company who guarantees their products are always safe and always work.  And they taste good!
• Continue to eat every 3-4 hours.  This doesn't mean you'll be eating more food.  You will actually eat less because you'll never be starving
• This means you'll eat 5-6X/day!
• At each meal combine and eat a protein, carb and fat.  Perfect example of a snack would be a piece of fruit (carb) with a hand full of almonds (protein & fat)
• Eat fruits & veggies (like our challenge yesterday told you to do-let's continue this every day this session!)
• Eat WHOLE foods: complex carbs like oatmeal, brown rice and sweet potatoes, lean cuts of protein, fat-free dairy, seeds, nuts, nut butters (natural versions), fruits and veggies.  Here's the rule: If God made it you can eat it.  If He didn't, then maybe think twice!
• This also leads us to the excellent tip to shop along the walls of your grocery store!  That's where all the WHOLE food is located
• And last, but not least, PLAN!   Sit down and plan your week.  If you fail to plan, you are planning to fail.

Stick to the daily challenges!!  Accumulate them and stick to them every day!  If you are at all confused as how to eat to reach your goals, please ask questions!

Yours in health,
Sara Oliver
www.GetToBootCamp.com
www.AdventureBootCamp.MyShaklee.com

Join Me on Daily Health Challenges for 4 Weeks!

This Week’s Challenge: Watch Food Matters, available on Netflix

Today’s Challenge:  Eat 3 servings of fruits and 3 servings of veggies.

Thought of the Day:  Ignore your Health and it will go away.

Adventure Boot Camp started today with another great four weeks ahead of us.  I am looking forward to helping my campers FOCUS over the next four weeks!  One of the ways we will inspire one another and focus on our health, is with a weekly and daily challenge.  I wanted to invite all of you to also join in with us for our daily and weekly challenges! 

I want to encourage you to take on these challenges.  The daily challenges will accumulate.  So we are beginning with striving to eat 3 fruits AND 3 veggies today, which we will continue to do everyday this session!  We will add onto this (new) habit, another great healthy habit each day.

I'd also like to encourage all of you to begin an exercise program TODAY, and strive to workout 5 days/week. Why not?  This will eliminate that conversation you have with yourself every day about whether or not you should go exercise.  Decide NOW that you're going every day!  Plan a reward for yourself that you'll get when you complete this goal!  How about a massage or pedicure?  You can do it!!

Have a great day!  Swing into the grocery store today and pick up your fruits and veggies!  A great snack is veggies with hummus!  And what about an apple with natural peanut butter?!  Yum!

Yours in the journey of not ignoring health,

Sara Oliver

Fitness Expert

www.GetToBootCamp.com

www.AdventureBootCamp.MyShaklee.com