Need a personalized workout program? Try this Weightlifting and Bodybuilding Program

Need a personalized workout program? Try this Weightlifting and Bodybuilding Program

Workout routines are what exercises, how many sets, how many reps etc. that you do for each muscle. For example, 3 sets of the flat bench press, 3 sets on the incline bench press, and 2 sets of flat bench dumbell flyes is an example of one of the many chest weightlifting workout routines. A workout split is a term given to how you split up your workout. What days you do what muscle on. For example, doing biceps back and legs on Monday, and doing triceps shoulders and chest on Thursday is a workout split. Here i will give you some sample workout routines, the routine I use, and tell you how to make your own workout routine.

One rule when making weightlifting workout programs is to make sure to split it so that you aren’t overtraining. Doing chest on Monday, then triceps on Tuesday, then shoulders on Wednesday will overtrain your triceps. Why? Because just about every chest and shoulder exercise works the triceps secondary. And almost every back exercise works the biceps secondary. So, you would need to do 1 of 3 things when making your workout routines and splits:

1) Work chest, triceps and shoulders on the same day, and biceps and back on the same day so that it’s ok if the secondary muscles get worked that day, because you’re doing them anyway.
2) Separate those muscles that work a secondary muscle so that they are far enough apart not to overtrain you. For example, do Chest Monday, triceps on Wednesdays, and shoulders Friday… and biceps Monday with chest, and back Wednesday or Friday.
3) This is personally what I prefer, and do myself. Do chest and triceps Monday, and shoulders Thursday, and back and biceps together on Friday.

Sample Splits

Coming up with weightlifting workout routines and splits and programs isn’t really rocket science, once you understand the basics you can create your own. But, here are a few sample split routines and programs off the top of my head I have either used at one time, or are commonly used by other people

Monday – Chest/Triceps
Tuesday – off
Wednesday – Biceps/Back
Thursday – off
Friday – Shoulders/Legs
Saturday – off
Sunday – off

Monday – Chest/Biceps
Tuesday – off
Wednesday – Shoulders/Legs
Thursday – off
Friday – Back/Triceps
Saturday – off
Sunday – off

Monday – Chest/Back
Tuesday – Shoulders
Wednesday – off
Thursday – Biceps/Triceps
Friday – Legs
Saturday – off
Sunday – off

You might want to tweak it to your preference. This is just a template for you to work on. Try it and see the results! Just remember to be consistent.

Body Evolution Boot Camp aims to encourage you to make a lifestyle change through eating healthily and getting you in the best shape of your lives. Visit us at Body Evolution Boot Camp now and get started on a path to a better you!

The Latest Super Food in Town: The Acai Berry

The Acai berry diet has been stirring up a storm in the world of dieting. What is the Acai berry, why is it effective?

With the soaring popularity of this new diet, I decided to cover this topic to give you a brief idea what’s it all about.

BACKGROUND

Just the mention of a product coming from the Amazon has the overtones of possessing mysterious health benefits. Acai (pronounced ah-sigh-ee) is the high-energy berry of a special Amazon palm tree. Its nutritional benefits are so powerful, Dr. Nicholas Perricone lists it as one of his top 10 Super Foods at Oprah’s Web site

Studies have shown that the Acai berry is one of the more nutritious and powerful foods on the planet. Harvested in the rainforests of Brazil, Acai tastes like a mix of berries and chocolate. Hidden within its purple pigment is what makes it the perfect energy fruit. Acai is packed full of antioxidants, amino acids and essential fatty acids. You probably won’t find it in your local supermarket, but you may have better luck at health food stores, or from the many products springing up online.

The benefits of Acai are purported to be good for detoxing and maintaining optimal health for balancing your pH level. Proper pH balance is vital to our immune health and for disease prevention and correction. Other benefits you’ll enjoy:

• Acai has a high concentration of antioxidants that combat premature aging. It has 10 times the antioxidants that red grapes have, and as much as 30 times the anthocyanins of red wine. Anthocyanins may have antioxidant effects, possibly fighting cancer, diabetes, and bacterial infections, to name a few.
• Healthy monounsaturated fats, dietary fiber and phytosterols together help promote cardiovascular and digestive health.
• An amino acid complex in conjunction with valuable trace minerals, help with muscular health.

PRO

• Research concludes that there appear to be significant benefits to Acai
• On Dr. Perricone’s list of Super Foods
• Natural ingredients have disease-fighting qualities
• Increases energy
• Offers antioxidants and amino acids
• Good source of fiber
• Organic products available
• Many juices and other products available in major grocers

CON

• Like other exotic products, Acai can be pricey
• Many imposters

INGREDIENTS

Each Acai product will vary in its ingredients. Be sure to look for Acai products that are all-natural, and do not include a long list of other ingredients. Acai in its purest form is most effective.

Acai comes in many forms, including the whole berry, juices, powders, capsules and pills, food items and more.

EXERCISE

Like any weight loss product, you should commit to a consistent exercise regimen. Be sure to look for Acai products that support a balanced and active lifestyle.

EXPENSE

Depending on the actual Acai product you buy, the price will vary.

CONCLUSION

Exotic health foods, like the Acai berry, can provide untapped health benefits, if you can afford it. For whatever reason, these organic products are often on the steep side. But what else is more important than your health? If you can find room in your budget, a product like Acai is worth exploring.

Although the Acai berry has its benefits, I want to emphasis that one should always practice a balanced lifestyle which consists of a consistent exercise regimen and healthy eating habits.

Body Evolution Boot Camp aims to encourage you to make a lifestyle change through eating healthily and getting you in the best shape of your lives. Visit us at Body Evolution Boot Camp now and get started on a path to a better you!

6 Simple health tips to start off your New Year

With 2009 around the corner, I am positive the top three things each of us would like to do is to lose the extra pounds. I know the feeling of making a list at the start of the year and forgetting to keep up with it after a couple of months. Consistency is key to shedding those extra pounds and staying off it. Therefore, here are six simple tips that will have you losing weight in a balanced and healthy way.

1. Lose weight with water.
Water is essential for everybody – it is also the key to losing weight. If you haven’t been drinking enough water, your body has developed a pattern of storing water. This water retention equals extra unwanted weight.

By drinking more water, you are not only flushing out toxins, you are also teaching your body that it no longer needs to store water. Drink at least 60 ounces of water (about 8 glasses) a day. Boil water and sliced lemons, and drink this throughout the day to help with fluid retention. If you are still not sold on the merits of water, try this on for size: water is a natural appetite suppressant.

2. Soup up your weight loss program.
A simple dietary change will have you shedding pounds: eat a bowl of soup at least once a day. Nutritious, low-salt soups will nourish you as they flush waste from your body. People who eat a serving of soup daily lose more weight than those who eat the same amount of calories but don’t eat soup. Go for homemade soup whenever possible, as canned soups are loaded with salt and chemicals.

3. Eat early to keep weight off.
The human body follows a circadian rhythm, which means that the same foods eaten at breakfast and lunch are processed differently than when eaten at dinner. Studies show that when you eat your daily protein and fat at breakfast you tend to lose weight and have more energy; however, eating the same things at dinner tend to increase tendencies toward weight gain. I suggest that you eat your last meal of the day by 7 p.m.

4. Eat smaller meals, more frequently.
Follow an eating schedule with five little meals every day. Eating steadily through the day keeps you from becoming famished and overeating at your next meal. Make a low-fat trail mix from raw almonds, pumpkin seeds, dried plum, and apples and have it available at all times to avoid the tempting lure of high-calorie snacks.

5. Adopt a balanced approach to your diet.
Most of the fad diet programs out there nowadays are extreme in a few recommended foods, or else deprive the body of food altogether. This works in opposition to our metabolism and the results usually don’t last, producing a yoyo effect that depresses your metabolic function – not to mention your self-esteem. We are natural beings that need a balance of nutrition from all sources.

Your diet should consist of a balance of organic sources of lean protein, complex carbohydrates, whole grains, legumes, nuts, fruits, and vegetables. Instead of white rice and pasta, opt for brown rice, bulgur, millet, or buckwheat.

Eat more green, chlorophyll-rich foods such as broccoli, kale, spinach, and asparagus. Eliminate candy, sugar, soda, and all simple sugars from your diet. Excess sugar ends up being stored as fat in your body, which results in weight gain. Also, keep dairy to a minimum because most dairy products are high in saturated fat. Avoid fatty foods, processed or fried foods.

6. Walk off the weight.
The No. 1 cause of weight gain is inactivity. Physical activity is the key to speeding up your metabolism and burning excess calories. The best way to be physically active is to use your legs! Walk as often and as long as you can. Always take the stairs instead of the elevator.

Step outside during your break at work and take a walk around your building. Consider joining a local hiking club. Try taking a walk 30 minutes in the morning or 30 minutes in the early evening.

Source: Yahoo Health

Body Evolution Boot Camp aims to encourage you to make a lifestyle change through eating healthily and getting you in the best shape of your lives. Visit us at Body Evolution Boot Camp now and get started on a path to a better you!

Holiday Specials by Body Evolution Boot Camp!

With Christmas and the holidays around the corner, BodyEvolution Boot Camp is having a holiday special. Get an In Home Personal Training Session for $95.00 now! All proceeds will be donated  to the Childrens Hospital of Dallas. Offer ends on  Jan 15^th!!! So hurry and snag this fantastic offer while it lasts!

Get in shape and bring out that charitable side of you. Now that is killing two birds with one stone! Please visit our site and register. Make sure you mention the “In Home Personal Training Session for $95.00″

So check our site out now and do something good for yourself and the community!

Body Evolution Boot Camp aims to encourage you to make a lifestyle change through eating healthily and getting you in the best shape of your lives. Visit us at Body Evolution Boot Camp now and get started on a path to a better you!

Staying Fit During the Holidays? Not a Problem!

The holidays are a time to celebrate, and boy, do we make the most of it. We eat, we drink, we indulge and then we end up feeling like bloated whales by the time it’s all over.

It’s almost an unspoken rule that, with the holidays, comes unlimited eating and incomplete workouts, but this year, you have a choice. You can enjoy AND you can also work out that extra good food you’ve been enjoying. All it takes is flexibility, creativity and a new way of defining exercise.

Keep Moving

It’s tempting to ditch your workouts as your days fill up with holiday preparations, parties and errands, but now more than ever, you need to stay active. Exercise will help you deal with added stress and give you energy for everything you need to accomplish. It will also help you manage your weight through the maze of parties and gatherings you’ll be attending. If you have trouble sticking with your usual routine this time of year, come up with a new one. Forget the rules, lower your standards and do whatever you need to do to keep moving:

• Shorten Your Cardio. Pare down your cardio routine to whatever time you have, even if it’s only 5 or 10 minutes. Choose activities that are easy to do at a moment’s notice: walking, running, jump roping or cycling. Get the most out of the time you have by working at a high intensity. This sample 10-minute workout is a great place to start:

0:00 to 1:00 – Warm up with a brisk walk (outside or around the house)
1:00 to 2:00 – Jumping jacks
2:00 to 3:00 – Jump rope (pretend if you don’t have a rope)
3:00 to 4:00 – Run as fast as you can for 1 minute (in place or outside)
4:00 to 5:00 – Ski hops: Stand with feet together, bend knees and jump a few feet to the right and then left, landing with bent knees.
5:00 to 6:00 – Jumping jacks
6:00 to 7:00 – Walk as fast as you can
7:00 to 8:00 – Jump rope
8:00 to 9:00 – Jumping jacks
9:00 to 10:00 – Cool down and catch your breath

Remember to work hard. Keep your perceived exertion at 8 or 9 for the entire workout.

• Exercise wherever you can. You already know to take the stairs, park far away and so on to get more exercise. This holiday season, wear a pedometer as you’re running around, and see how many steps you can accumulate. Use every opportunity to get in more movement, whether it’s parking on the opposite side of where you need to be or chopping down your own Christmas tree.
• Make it a family affair. As you gather together with your family, plan active things to do. Walk around the neighborhood to look at holiday decorations. Play football before the big meal at Thanksgiving or Christmas. Plan contests with the kids to see who can run the farthest or who can do the most push-ups. Challenge everyone to a snow-shoveling contest, and then build a snow person out of the remains.
• Don’t forget strength training. Maintain your muscle mass by paring down your routine to the basics. Choose compound, multi-joint movements to make sure you’re getting the most out of your time. This new strength-training workout is a great place to start. It involves a variety of compound moves that target the large muscles of the body with plenty of core work thrown in as well.

Control Your Eating

Eating yourself into a coma seems inevitable during the holidays, what with all the yummy delights available. Treating every party as if it’s an invitation to indulge, however, is a sure way to add pounds. Below are a few reminders for keeping the calories in check:

• Eat Before You Go. Rules to live by: never go grocery shopping while hungry, and similarly, never hit a holiday party on an empty stomach. You’ll be less tempted to overindulge if your belly’s full of something healthy.
• Choose One Treat. Once at the party, choose one thing to indulge in and make it good. No chips — you can have those any old time. Pick something you only get during the holidays.
• Control Your Drinking. Alcohol is an easy way to consume more calories than you need, so avoid mixed or fruity drinks, and have a glass of water for every drink you consume. Also, definitely avoid the egg nog; it has up to 350 calories a cup.
• Don’t Skip Meals. It’s tempting to skip meals to make up for whatever nightmare food you’ll eat later, but just like the empty-stomach rule, if you’re starving, your rational mind will be unavailable for healthy food choices. Eat small meals all day to avoid going nuts at the buffet table.

However you deal with the holidays, make this the year that you don’t gain extra weight. Make a decision to do everything you can to stay active and eat healthy while not depriving yourself of all the fun. Like everything else in life, it’s all about moderation. Happy Holidays!

Body Evolution Boot Camp aims to encourage you to make a lifestyle change through eating healthily and getting you in the best shape of your lives. Visit us at Body Evolution Boot Camp now and get started on a path to a better you!

Source: About.com

Top 10 Holiday Diet Tips of All Time – Try it!

Holidays bring family and friends together to celebrate traditions and spread good cheer. They also bring lots of opportunities for socializing, eating, and drinking. Even the most disciplined people struggle with temptation during the holiday season.

To help you survive the seasonal parties without packing on the pounds, here are the top 10 recommendations by diet gurus:

1. Trim back the trimmings. Go all out and deck the halls with boughs of holly, glitter, and lights, but when it comes to holiday food, accessorize with care. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream — additions that don’t add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed, recommends Carolyn O’Neil, MS, RD, author of The Dish on Eating Healthy and Being Fabulous.

2. Wear snug clothes and keep one hand busy. When you wear snug-fitting attire, chances are you’ll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won’t be so easy to grab food, recommends obesity expert Cathy Nonas, MS, RD.

3. Chew gum. When you don’t want to eat, pop a piece of sugarless gum into your mouth. This works well when you’re cooking or when you’re trying not to dive into the buffet, says Nonas.

4. Be a food snob. If you don’t love it, don’t eat it, says American Dietetic Association spokeswoman Melinda Johnson, MS, RD. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. And don’t think it’s your responsibility to sample everything on the buffet. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.

5. No skipping meals. Always eat normally on the day of a party. “People who skip meals to save up calories tend to overeat everything in sight once they get there,” says Katherine Tallmadge, MA, RD, author of Diet Simple. “Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint.” Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.

6. Check it out. First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in, says Tallmadge. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you’re likely to overeat.

7. Add fun and games. Cynthia Sass, MPH, MA, RD, co-author of Your Diet Is Driving Me Crazy, proposes taking the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off. “The best parties include dancing, so why not make dancing after eating a new holiday tradition for a great form of fun and recreation?” asks David Katz, MD, MPH, author of The Flavor Point Diet.

8. Alternate alcohol with nonalcoholic beverages. Alcoholic drinks are loaded with calories — especially holiday favorites like eggnog. “Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages,” Katz advises.

9. Skip the appetizers. “Eschew the appetizers rather than chewing on them,” says Katz. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.

10. Limit the variety. Brian Wansink, PhD, author of Mindless Eating, suggests putting only two items on your plate when you go to the food table. Return as many times as you like, but only take two items each time. “Variety stimulates appetite, and if you limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes,” agrees Katz.

Holiday parties are much more than food and drinks. They are a time to delight in the traditions of the season, and enjoy the company of family and friends. If you keep the focus on the spirit of the season — and heed the advice of our diet experts — you’ll most likely get through the holidays without gaining a pound.

And if you do splurge, don’t beat yourself up, the experts say. Just get right back to normal eating and exercising, and try to do a better job at the next party.

Body Evolution Boot Camp aims to encourage you to make a lifestyle change through eating healthily and getting you in the best shape of your lives. Visit us at Body Evolution Boot Camp now and get started on a path to a better you!

Source: WebMd.com

15 Tips on how to restart your exercise habit (and keep at it!)

It’s okay, you can finally admit it. It’s been two months since you’ve seen the inside of the gym. Getting sick, family crisis, overtime at work and school papers that needed to get finished all kept you for exercising. Now, the question is: how do you start again?

Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved.

Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again. Here are some tips to climb back on that treadmill after you’ve fallen off.

1. Don’t Break the Habit – The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This may be advice a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble.
2. Reward Showing Up – Woody Allen once said that, “Half of life is showing up.” I’d argue that 90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later.
3. Commit for Thirty Days – Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.
4. Make it Fun – If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Many large fitness centers will offer a range of programs that can suit your tastes.
5. Schedule During Quiet Hours – Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting.
6. Get a Buddy – Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit.
7. X Your Calendar – One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself.
8. Enjoyment Before Effort - After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym.
9. Create a Ritual - Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.
10. Stress Relief - What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.
11. Measure Fitness - Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.
12. Habits First, Equipment Later – Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine will make up for their inactivity. It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym.
13. Isolate Your Weakness - If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you can make steps to improve the situation.
14. Start Small - Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout.
15. Go for Yourself, Not to Impress – Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.

Body Evolution Boot Camp aims to encourage you to make a lifestyle change through eating healthily and getting you in the best shape of your lives. Visit us at Body Evolution Boot Camp now and get started on a path to a better you!

Source: Stepcase Lifehack

Tips for a Healthy Diet

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible – all which can be achieved by learning some nutrition basics and incorporating them in a way that works for you.

Choose the types of foods that improve your health and avoid the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Expand your range of healthy choices to include a variety of delicious foods. Learn to use guidelines and tips for creating and maintaining a satisfying, healthy diet.

Healthy Eating: Strategies for a healthy diet

Here are some tips for how to choose foods that improve your health and avoid foods that raise your risk for illnesses while creating a diet plan that works for you.

Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure-that is, don’t eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.

Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods-especially vegetables, whole grains, or fruits-that you don’t normally eat.

Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

Eat plenty of fruits, vegetables, grains, and legumes-foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce

Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.

Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!

Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.

One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time

Eating smart: A keystep towards healthy eating

Healthy eating begins with learning how to “eat smart”. It’s not just what you eat, but how you eat. Paying attention to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet.

• Take time to chew your food: Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
• Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
• Listen to your body: Ask yourself if you are really hungry, and stop eating when you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!
• Eat early, eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.

Body Evolution Boot Camp aims to encourage you to make a lifestyle change through eating healthily and getting you in the best shape of your lives. Visit us at Body Evolution Boot Camp now and get started on a path to a better you!

Source: Helpguide.org

Introducing Body Evolution Boot Camp

We figured that the first entry should give you a little insight into what Body Evolution Boot Camp is about.

Body Evolution Boot Camp: Achieving a Better You

Body Evolution Boot Camp and Personal Training was created for individuals who want to get in the best shape of their lives. A large majority of people who decide to get in shape will quit within 1 – 3 months. The main reason for this is people do not get the results they want. When you keep doing the same routine over and over your body adapts and, as a result, your body stops changing. Body Evolution’s mssion is to break old habits by making sure that you take accountability for you actions and you do not fall victim to the same.

During a Body Evolution camp you will be surrounded by a knowledgeable and caring staff that only has one mission and that is to get you in the best shape of you life. In addition, you will be surrounded with people, just like yourself, who are looking to make a positive change in their physical as well as mental well-being. We will provide you a challenging, motivating and fun environment which will guarantee the Results that you deserve.

Take a look at our first class service and schedules by going to Body Evolution Boot Camp

Body Evolution Boot Camp aims to encourage you to make a lifestyle change by giving you the best tools and advice to ensure your success in the getting in the best shape of your lives.