Happy New Year!

09 Jan Happy New Year!

Happy New Year! Welcome to the first boot camp session of 2020. We are beyond excited to work with you over these next seven weeks. 

The fitness assessment at our first and last workout is a valuable tool to provide you with a straightforward snapshot of what you can accomplish in a few key exercise areas and measure your progress over our seven weeks of boot camp. Your coach/trainer chooses these areas.

Rather than stopping there, we’d like to put YOU in the driver’s seat by asking you to evaluate your personal wellness – stress level, sleep quality, diet, exercise, relationships, work life, etc. You’ll likely find things you love and would like to continue and inevitably something that you need to alter. We all have opportunities for growth, so next, decide on the area of wellness as your goal and choose ONE change in that area that you would like to focus on during the 49 days of our boot camp session. 

Write down that ONE thing, then share it with a family member, friend, co-worker, or your boot camp coach. Now for the good part. Keep it at the forefront of your mind by using a simple stoplight approach to identify your progress regarding that ONE change. Evaluate your change’s status on a DAILY basis. 

Green – “Crushing it!”

Yellow – “Eh, not my best, but not my worst.”

Red – “Whoops! Time to hit refresh and get back at it.”

Print out a simple calendar to jot down your daily status, use an app, or take notes on your phone. Whatever works for you, but the key is to check-in with yourself daily. Take a moment right now to think about your wellness areas and the ONE big change. We’d love to hear from you about it at our next boot camp.

Lastly, this week’s workout/exercise spotlight: High-Intensity Interval Training (HIIT)

Here is what the American College of Sports Medicine shares about HIIT.

This type of training involves repeated bouts of high intensity effort followed by varied recovery times.

What are the benefits of HIIT? HIIT training has been shown to improve: 

• aerobic and anaerobic fitness 

• blood pressure

• cardiovascular health 

• insulin sensitivity (which helps the exercising muscles more readily use glucose for fuel to make energy) 

• cholesterol profiles 

• abdominal fat and body weight while maintaining muscle mass

Read more information here.

RECIPES FOR THIS WEEK

By Victoria Emmitt RD