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The Holiday Party is Around the Corner - Have you RSVPd?
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This is your chance for an evening of fun, friends, food, and most importantly a chance to get excited about your 2009 fitness goals.
When: January 8, 2009
Time: 5:30 to 9:00 PM
All we need from you is to know who is coming so call or email to reserve your place today!
414.414.881.5fit
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| Widen the Circle of Health |
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This holiday season, give the gift of fitness and strength to others in the community by donating to CORE/El Centro, a natural healing center that makes exercise and healing available to people of all income levels.
At the holiday party, you will have a chance to make a monetary gift to CORE/El Centro, affording our brothers and sisters in the Latino community access to healing and wellness.
You too can access services there -- by being a part of their Healing with Heart program, you automatically provide healing for other individuals, making an even wider circle of healthy persons.
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| Boot Camp Goes Platinum |
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Introducing the Platinum Milwaukee Adventure Boot Camp membership.
A year's worth of boot camps plus extras, extras, and more extras.
Space is limited to ten spots per location and going fast so check out the details on our website today!
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Dear Camper,
Hello and welcome to our first, official Milwaukee Adventure Boot Camp eNewsletter - Sound Off!
Our goal is to provide you with lots of interesting and useful fitness and nutrition information through out the year that can help you progress to a happier, healthier mind and body. But this is NOT a one-way street; we want to hear from you! Tell us what interests you. Our focus is to provide you, our loyal readers, with pertinent and up to date information that answers the questions you have.
We plan to publish at least once a month, although we will make sure to email a special edition when Milwaukee Adventure Boot Camp events are coming up. And remember to check out our blog. Head Drill Instructor and Owner, Catherine Andersen, will address current health and nutrition issues as well as answer YOUR questions!
Know someone who would like this newsletter?
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Fueling Your Body
Take a peek inside your fridge and pantry. What percentage of the foods that you see are ones that keep you healthy, energy-filled and lean?
Try to increase your percentage by filling your house with clean foods. Not sure what foods these are or where to find them? Check out our Smart Nutrition Handout or go on a shopping tour with Catherine and learn her food tips and tricks.
Nutrition Tip
Craving a late night snack? Forget the chips and reach for the dairy. Dairy is high in protein and also contains tryptophan to help bring on the zzzzs. Low fat or fat free cottage cheese is an excellent choice for a pre-bedtime snack. It is a low carb, high protein food that will help your body and muscles recover for a great boot camp or workout the next day!
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FIT Your Cardio In
The FIT (frenquency, intensity, and time) formula will help you get the most out of your cardio workouts.
At least 3 times a week (frequency) get your heart rate between 60-80 percent of your target heart rate (intensity) for at least 20 consecutive minutes (time).
To figure your target heart rate, do this simple math: 220 - age = max heart rate (MHR). 60% of MHR is your lower target and 80% is your upper target.
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Give the Gift of Health
Looking for the perfect gift to add to your holiday wish list. Maybe one that jump starts your day, increases your energy and tones your arms, legs, and abs. Sounds too good to be true? Well it is not....Milwaukee Adventure Boot Camp gift certificates make fantastic presents both to give and receive. |
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Vitamin D the Super Vitamin
It is tough to know how much extra supplementation we need, above and beyond a healthy, nutrient dense life style. If we eat our 5-7 servings of fruits and veggies AND our 2-4 servings of whole grains AND our 3-5 servings of proteins AND our 2-3 servings of healthy fats (yes, there are healthy fats out there) a day...aren't we getting we need from our diets? Maybe not! One example is Vitamin D, which has recently been all the buzz in the media.
How much D should a healthy person get? The RDA (recommended dietary allowance) is still 200 International Units (IUs) a day for adults age 19 to 50, but most experts do not believe this is enough. Many doctors have been advising their patients to take 800 to 1000 IUs per day and even more for older individuals, that STILL may not be enough.
Getting "enough" of this vitamin is tough. One would have to drink ten (10) eight-ounce glasses of fortified milk or eat three servings of salmon a day. YUM!
Things you can do to make sure you are on your way to getting the appropriate amount of Vitamin D in your day:
- Head outside - you need 10-15 minutes of unprotected sunlight a day for your body to create this vitamin but in WI, that may not be as easy as it sounds in the winter
- Take a daily supplement - Vitamin D3 is a very absorbable form and it is easily ingested (up to 800 IUs in this form is safe) but count the vitamin D in your calcium supplement too
- If you have no idea where your D level is; have your doctor do a test. It is better to be safe than sorry. Most people are deficient but never megadose without consulting a physician.
Remember, your boot camp staff is here to help guide your nutrition goals but we are NOT doctors. Too much of anything good...is bad! Good luck, stay healthy and get your D!
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As you head in to the new year, remember...
"Successful people replace the words wish, should and try with I will"
LuLuLemon Manifesto
Happy New Year! --
Catherine Andersen
Owner and Lead Drill Instructor
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