Wilchester Bootcamp

Hey Bootcamp Ladies!

Its been a while – the May crunch at my house is unreal! But hopefully I will have some more computer time to get out some health and fitness updates to you!

Staying Motivated

Summer time is a hard time to stay motivated…there are vacations to take, barbecues to attend, and lots of lounging around by the pool to do! Don’t get sidetracked though with your fitness goals. In fact, since summer vacation, for most, is a measurable period of time (mine began today when the school bell dismissed at noon!), why not see the summer as a chance to accomplish some new goals? For instance, maybe you can enter a 5K race (3.1 miles) -- there is one coming up on July 4th – the 5K runwild takes place pm Saturday, July 4th at 7:30 a.m. at Uptown Park plaza. Register now at www.EZToRegister.com. Yours truly will be there! I also have a 5K program that I can provide to you if you are interested.

And with summer moving at a slower pace, now’s a good time to try new and healthy recipes. Here are some excellent snacks that you can make for yourself and your family. These are highly portable and packed full of protein:

Energy Bars

1 c. natural peanut butter

1 c. honey

1 c. old fashioned oatmeal

1 c. dried apricots

½ walnuts and ½ c. almonds

Combine peanut butter and honey in a large nonstick pot and heat on low until runny. Mix in the oatmeal, apricots, and nuts, stirring until all ingredients are well coated. Line a 9X9 inch pan with waxed paper. Press the mixture into the pan. Let cool, and cut into 16 bars. Nutritional values include 260 calories, 3 g. of figer and 7 g. of protein.

Trail Mix

¼ c. raisins

¼ c. dried cranberries

½ c. banana chips

¼ c. almonds

¼ c. cashews

¼ c. walnuts

½ c. sunflower seeds

¼ c. carob or semi-sweet chocolate chips

Combine all ingredients in a large

mixing bowl and divide into ¼ c. servings. Nutritional value includes 190 calories, 2 g. figer and 4 g. protein.

4 Ways to Boost your Confidence and Motivation (excerpted from Oxygen magazine)

1. Psych yourself up for hard challenges. Spend moments each day visualizing yourself crossing the finish line at a certain time, or hoisting a heavy weight, or responding to a difficult situation in a certain manner;

2. Get to know your strengths and weaknesses – Knowing your weaknesses keeps you from being blindsided. For me, I KNOW not to buy the big Family size bag of Doritoes to take to the pool! They are my weakspot!

3. Reward yourself for effort and success – Any achievement, whether its finishing a 5K or losing 5 pounds is cause for celebration. Determine at the outset what your reward will be when you’ve accomplished your goal!

4. Assert Yourself – make a habit of stating your needs. For instance, let your spouse know that you need time to yourself to commit to exercise.

Hope these tips will help you in creating some positive momentum this summer! And remember, if you want to exercise FOR FREE one day per week with FREE CHILDCARE, register for my class, Cross Training, at www.tallowood.org.

See you soon!

Rhonda