DEETS for Fall

Forever Fit 10 Week Fall Bootcamp Session 
Begins September 12

The kids are going back to school.  Time to get back to you!

REGISTER HERE (scroll to bottom of page on the website) or send an email to deanne@foreverfitsandiego.com

This is the most comprehensive outdoor bootcamp you will find!  This is not just a great workout. This is total system approach designed to get you the results you deserve.  Are you ready to get into the best shape of your life?

·         7 workout options offered each week in Carmel Valley and Del Mar

Ø  Mondays 9:30 to 10:30 Metabolic Circuit Training - Torrey Highlands Park (behind TPHS)

Ø  Mondays 10:30 to 11:00  Power Boost (Intervals and Tabata Drills) – Torrey Highlands Park – can be done after the circuit or alone. 

Ø  Tuesdays 6am to 7am Metabolic Circuit Training – Carmel Valley Rec Center

Ø  Wednesdays 9:15 to 10:15 Beach Bootcamp – Dog Beach in Del Mar

Ø  Thursdays 6am to 7am Total Body Bootcamp – Carmel Valley Rec Center

Ø  Friday 9:30 to 10:30 Metabolic Blasting Bootcamp – Torrey Hills Park

Ø  Fridays 12:15 to 12:45 Power Boost (Strength and Cardio Intervals) – Torrey Hills Park

·         Nutrition Seminar – Introducing our 4-2-1 Nutrition Plan

·         Before and After Body Composition Analysis

·         New 4-2-1 Menus with family friendly recipes

·         Membership to the Forever Fit Web Log where you can track your goals, workouts and

nutrition

·         Entry into our Fall Bootcamp Challenge where the winner takes home either a $200 shopping trip with a personal fashion consultant, free bootcamp sessions or their very own TRX suspended training system

This is the best gift you may ever give yourself.  The healthier you are, the more energy you have for everyone else in your life!  We want to show you how wonderful the Forever Fit Lifestyle feels.

4 Program Options for our Fall Session:

1.             10 credits for $200

2.             15 credits for $270

3.             20 credits for $340

4.             Unlimited workouts for 10 weeks for $400

To sign up, go to the pay on-line page of our website and scroll to the bottom of the page Pay On-Line Here OR send us an email at deanne@foreverfitsandiego.com

It's Coming...

As we are in the Final days of Summer and wrapping up this session of boot camps...

What do we have to look forward to??

 Autumn/Fall/ Back To School ...

 You know what that means???  

Pumpkin! 

Seriously, doesn't the smell of yummy pumpkin food baking bring all of the 

Fall food cravings flooding into your Menu Planning?? 

(that may or may not be light whipped cream a dolliping my serving in the back)

This morning after boot camp nothing sounded good except the thought of...

Keely's Pumpkin Oatmeal

2 Cups COOKED multigrain oatmeal 

1 Tblsp Flax

1 cup Pumpkin puree

1 cup cottage cheese

1 cup fat free milk

1/2 cup egg beaters or 2 eggs

3 Tblsp sugar

1 scoop Vanilla Whey Protein Powder

1/2 tsp pumpkin pie spice

1/2 tsp cinnamon

1/4 tsp fresh ground nutmeg

1/2 tsp vanilla (or 1 tsp if not using maple)

1/2 tsp maple extract

First let your oatmeal cool down a bit and then mix everything with an electric mixer. Pour into a 2 quart baking dish sprayed with cooking spray. Bake in a 325 degree oven for 45 min to 1 hour. (Until center is set and edges are golden brown.) 

Try this...it IS delish!!

VIPR

Does this make you nervous??

Deanne's got her eye on some new challenges!!

Deanne, Janelle and I went to a work out at Mission Bay on Saturday.

It was to introduce a new work out tool toy...the VIPR

Honestly, I was brought along because if I can do this...anyone of you can too!!

It was a good workout!

even though they made us run in mushy sand

Summer Spotlight!

What I learned from Jeri Ann...
Back in May as Deanne was noticing great results, She asked me to get a hold of Jeri Ann to find out what her secret(s) was/were. As you may recall, Jeri Ann blew the body comp contest out of the water in our Spring Challenge. Well, she's been pretty busy but finally I have some insights to share...enjoy! (and thanks to Jeri Ann for putting up with my persistence:)

1. life happens
Jeri Ann had some serious family stresses and challenges that hit full force Fall of 2010 and continued to challenge her through the end of the year. Finally, at the end of January, things began to look up and Jeri Ann realized what a slump she had been in. She said she just got "fed up" with her fitness level and was finally at a spot where she was able to do something about it. 

What I like about this point, is that there may be times when exercise and diet restraints take a back seat to basic survival. Give yourself a break if you have been there and if you are there...realize that there will be a light at the end of the tunnel, and soon, very soon, you can emerge [as Jeri Ann] and make your fitness goals reality.

2.4-2-1 modified/works!
When Jeri Ann started into the forever fit plan, she joined the 4-2-1 New Year's eating plan. The rest of us were about 3 weeks into the New Year's Boot Camp Session. She decided to not allow herself a "cheat day". Basically she was doing 4-3. She mostly ate protein and vegetables and would only, on some of the days, add whole grain starchy carbs.(The other days she would get her "carbs" in the form of lots and lots of veggies.).

  She said that here favorite breakfast became an almond milk protein shake.

She ate a lot of salads and always fixed 2 or 3 vegetables with her meals. She would eat what the family did just minus the starchy carbs.

3. Workout weekly
Jeri Ann told me that she has been quite active most of her life and had "athletic genes" going her way. But when her stress level got so high back in the Fall, she rarely had enough motivation and energy to workout at all. Well, that changed dramatically in January! Now Jeri Ann walks 5 miles daily in addition to doing boot camps with Deanne twice/week and also once/week she does a spin class, whew!

4.  Positive results=Motivation
So, what kind of results are we talking about here... In just 4 and a half months Jeri Ann has:

lost 25 lbs!

12 % body fat loss!

Sooo many inches lost, we can't keep track!:) 

  

One of the questions Deanne wanted Jeri Ann to answer is 

What keeps her motivated? 

She said, "The weight loss and great results!" 

She also said that sometimes we don't stop to realize that it isn't just our outward appearance that is improving but that all of our systems and overall health is dramatically improved as we adopt the

Forever Fit  lifestyle!

Case In Point: Recently, Jeri Ann had blood work done that just blew her doctors away! They asked her what she was doing...the cardiologist told her that if he had just looked at her health stats/numbers that he would guess she was in her 20's! Now that's what I call motivating results!
I figure I better get this in print before the numbers need to be revised, again. Jeri Ann lost 6 pounds from the time Deanne requested the interview until today's print date...let's all catch some of her momentum:)
 Kathleen Allen, blog editor
 

final#s

1st Place: Keely

2nd Place: Brenda

3rd Place: Danielle

(week 9 winner: Keely)

Body Comp. Winner: JeriAnn 

...stay posted for upcoming interview with our body comp winner..

******************

Congrats!! to all who participated.

***************

And a special thanks to Keely 

of Something Homemade 

for the delish

breakfast and treat spread 

after our finale boot camp...A M A Z I N G!!, AGAIN.

Week 8 scorecard

Keely, Brenda and Amber, oh my!!

And Week 8 winner: Julie Darton with 76/82. rockin' it girl!!

Motivate Me!!

What Gets YOU out the door??

Yesterday as my alarm went off at 6:30 a.m. alerting me that it was time to get up and ready for my weekly Saturday long run, it hit me...the "Do I really have to? Want to? Need to?" conversation that creeps into my head every now and then.

Like many of you, I have been exercising consistently 5-6 days a week for several years. And the fact that daily exercise is now a habit usually gets me out the door before I even realize what I am doing; but periodically I do have to shake things up a bit when my motivation is running low.

Ten Things I Have Found To Bring Back My Workout Mojo:
(most of these are written with running in mind, but you can easily insert your mode of exercise...)


1. Plan your run (or workout) ahead of time so you know where you are going.

2. Try a new route...scope it out in the car first or use gmap pedometer.

3. Buy something new to wear: shoes, hat, head band, water bottle holder, fanny pack. (always fun to have something new to try).

4. Put together a new play list.

5. Try running your usual route backwards.

6. (My fave...) Plan to go with a running partner. It is always easier to get out knowing someone is waiting to     meet you.

7. Set your clothes out the night before and make sure that everything is charged...gps, tunes etc.

8. Try a new form of nutrition. Right now I am cutting Cliff bars in half. They taste pretty good and so far minimal digestive issues. (This is for my long runs--over 90 min)

9. Make it a destination run...like to get your favorite sports drink or to meet family members at the park or even to mail a letter.

10. Run where it is most beautiful/inspiring for you.

P.S. Remember these guys...in the above photo? For you newbies to Ffit, Deanne used to have an "all guys" in addition to co-ed boot camps.

And in case you were wondering...I did get up and out the door...Here I am at my 5.2 mile turn around...I ran from Torrey Pines to Solana Beach. And I found my happy place and now I am back to motivated:)

What motivates you to run (or workout)??
Kathleen Allen
Blog Editor