Fitness Newsletter                                                 June 2009

In this issue:

• Four Year Anniversary Party -- Friday, June 19: 6-9 pm!!!
• Beat The Heat: 6 Tips To Keep Your Summer Workout Safe
• 4 Year Anniversary Special: Save $40 Off Our Regular Boot Camp Package Rates!!!
• Reward Yourself
• NEW: Private Boot Camps
• All About Vitamin A
• Health Quiz
• Recipe 1: Cool Berry Sorbet PLUS, Bonus Recipe 2: Cool Tropical Sorbet

1. Acclimate Yourself. It can take up to 14 days of regular exposure to adjust to temperature changes. You need to get out into the heat and exercise in order to acclimate to the conditions. Start slowly, if necessary.

2. Stay Hydrated. To maintain good hydration for a vigorous summer workout, it's recommended you drink at least 20 ounces of water two hours before exercise, at least 8 ounces of water shortly before getting out in the heat, and then keep drinking every 15 to 20 minutes during exercise.

3. Slow Down a Bit. When the temperature hits the 90s, don’t expect to go out and set a personal record. Be careful about trying to keep up with friends who are more fit or have a higher tolerance for heat as well. Just realize you are going to be slower and particularly on hot humid days, it’s going to take you longer to finish.

4. Wear Light, Breathable Clothing. Lightweight fabrics that wick away sweat are best for exercising in the heat. Clothes should also be light in color in order to reflect the sun. Don't overdress; avoid covering the working muscles in the legs, which generate a lot of heat.

5. Find Some Shade. Avoid constant direct sunlight exposure to cool your daytime workouts.

6. Exercise Early or Late. If possible, get out before 7 am or after 6 pm to exercise in the summer months. (Austin Adventure Boot Camp offers camps 5:30 am and 6:30 pm to help you avoid the heat!)

Even the smallest of rewards can work wonders as you travel from milestone to milestone, pound to pound...

How to set up a good rewards system:

• Choose some benchmarks and reward levels. You can also reward yourself for levels of consistency.
• Make the reward meaningful to you. As a reward, a new pair of shoes (or sneakers) may not hold as much motivation as a simple night alone with a book. Then again, it might.
• Choose two or three options from the Reward Roster below or come up with a few reward options of your own. It doesn’t take much. Sometimes, the best rewards are those you can’t buy.
• A lot of small rewards, used for meeting smaller goals, are more effective than relying solely on the bigger rewards that require more work and more time.
• Don’t use food as a reward. Even good food. It’s just too much of a slippery slope. Don’t even mess with it.
• Plan to celebrate. Figure out now how you’re going to celebrate reaching your health, fitness or nutrition goal. Involve other people, tell them about it. Create a celebration that you can anticipate and then keep it within sight all the time.
• Be honest with yourself. Fudging the numbers mentally, or "borrowing" against the next reward hurts the cause of building a lifetime habit. Remember to keep your focus on building a habit, not just figuring out how to get the reward.

Reward Roster: (choose your favorites and use them liberally)

• Put $1 in a jar every time you meet a goal. When it gets to $50, treat yourself.
• Take a vacation or weekend getaway.
• See a movie.
• Go for a spa treatment or massage.
• Give yourself badges of honor for different levels of accomplishment.
• Create a trophy scrapbook, where you keep mementos from your accomplishments.
• Subscribe to a magazine you always wanted.
• Buy something for your hobby.
• Read a funny book.
• Find some time to be by yourself.
• Register for another month at Austin Adventure Boot Camp.
• (add your own rewards to the list...)
  
  

Function: As well as being necessary to new cell growth, vitamin A helps fight infections, and is essential for healthy skin, good blood, strong bones and teeth. It also plays essential roles in the kidneys, bladder, lungs and membranes, as well as helping maintain good eyesight. Vitamin A also helps eyes adjust to changes in levels of light.

Sources: Fish liver oils, liver, dairy products, carrots, cantaloupe, peaches, squash, tomatoes, and all green and yellow fruits and vegetables can fuel the body with vitamin A. Note: Many plants contain beta carotene, which the body converts into vitamin A. Dark green leafy vegetables and yellow and orange vegetables and fruits are excellent sources of beta carotene.

Recommended daily intake: It is recommended that women consume 800 mcg and men consume 1000 mcg of vitamin A daily. Like other fat-soluble vitamins, vitamin A can be harmful when too much is consumed. Too much can lead to toxicity and other health problems, including an increased risk of fractures in postmenopausal women, nausea, blurred vision, and irritation. In more severe forms of overconsumption, it can lead to hair loss, growth retardation, and an enlarged spleen and liver. Too little vitamin A (though rare in the United States) can lead to night blindness, eye inflammation, and diarrhea.

The average human body contains about 10 gallons of water.
            Answer: TRUE!

- The human body is about 65 percent water, explaining why dehydration is so bad. The average person should consume at least half a gallon (we suggest at least a gallon) of water every day to maintain proper hydration.

The brain is 75 percent water, which is why headaches are often the first symptom when we're a quart low. Blood is 83 percent water and bones are 25 percent water.

Ingredients:

• 1 bag (12 oz) organic frozen mixed berries (strawberries, blueberries, raspberries, blackberries)
• 1/2 cup unsweetened organic apple juice
• 1/4 cup organic orange juice
• 1 tbsp stevia (or to taste)
• 3 scoops vanilla protein powder (we suggest IronTek Essential Natural Whey)
• 2 tsp real vanilla extract

Directions:

• Thaw frozen berries in package.
• Place thawed berries, juices, stevia, protein powder, and vanilla extract into blender and blend until liquified.
• Strain berry-juice mixture through small sieve (to remove seeds) into a flat, freezer-safe container (suggest a 9x9 glass dish).
• Cover with plastic wrap, making sure wrap touches entire surface and freeze for about an hour, or until firm. (If frozen longer than an hour, you may need to allow the sorbet to stand at room temperature for it to soften enough to serve.)
• Serve with a sprig of fresh mint, if desired.
• Also makes great popsicles or ice cubes for fruit drinks!

Nutritional Info :

• Servings: 6
• Fat: 1 g
• Carbohydrates: 11.6 g
• Protein: 11 g
• Calories: 102.6
  
  

Ingredients:

• 1 cup diced raw pineapple
• 1/2 cup unsweetened organic apple juice
• 1/4 cup organic orange juice
• 1 tsp coconut oil (optional)
• 1 tbsp stevia (or to taste)
• 3 scoops vanilla protein powder (we suggest IronTek Essential Natural Whey)
• 2 tsp real vanilla extract

Directions:

• Same as above.

Nutritional Info :

• Servings: 6
• Fat: 1.8 g
• Carbohydrates: 8.8 g
• Protein: 11.3 g
• Calories: 93.8