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Check Out These Clicks
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PB & J All Cleaned Up
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Ready in 2 minutes
Makes 1 serving
2 slices Ezekiel, rye, or any hearty whole-grain bread
2 Tbsp natural nut butter (almond, peanut, cashew)
4 or 5 fresh strawberries, hulled and sliced
- Toast the bread and spread with nut butter.
- Place sliced strawberries on top of nut butter so it is completely covered with berries.
- Place the second piece of toast on top.
- Cut and serve.
TIP: You can also mash the berries to create more of a jam-like consistency! |
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Saturday Ninety Minute Boot Camps
Where: Elm Grove Lutheran School gymnasium, 945 Terrace Drive
When: 8:00-9:30am
Cost: $25(cash/check)
Every level is invited! Even if you have never taken a boot camp session before, here is your chance to try it out!
Each session includes:
- dynamic warm-ups
- cardio drills
- strength training, intervals
- games
- yoga/pilates
- abs & stretching.
Every level is challenged, no one is left behind. I haven't met a single person that didn't thoroughly enjoy the session...well, at least that's what they tell me. ;)
Call (414.704.8550) or email Sandi with questions.
Arrive at least 10 minutes prior to start of camp to setup, sign in and warm-up.
What to bring:
- running shoes
- exercise mat
- dumbbells (5, 8 or 10's)
- water
- towel
- All "campers" are required to read and sign an Informed Consent Waiver prior to participating in the boot camp event.
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| First Annual Multi-Sport Expo |
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Wow, what a great weekend we had at the First Annual Multi-Sport Expo sponsored by the RACC (Racers Against Childhood Cancer) (1/31 & 2/1).
Even in the depths of a frigid WI winter, this was an event that fired up our training and motivated us to make 2009 our best year ever.
We spent the weekend promoting the benefits of boot camp training to not only triathletes and marathoners but to aspiring "inner" athletes and everyday people like you and me! There were lots of sports related goodies, cool things for the kids to do and see and lots of health and fitness support.
One of our boot camp partners, Performance Running, was there promoting their apparel and running shoes!
Congratulations to Becky Havican, winner of the $150 Fitness Basket. Just for signing up for our newsletter, Sounds Off!, she won...a Milwaukee Adventure Boot Camp - Gift Certificate, BodyGlideAnti-Chafing Skin Protectant Stick, Milwaukee Adventure Boot Camp t-shirt, Power Systems - Fitness & Pilates Mat, Robic Multiple Function Pedometer, Sportline Flashing Arm Light Band, Healthy Eating Cook book, Calcium Chocolate samples, Smart Water, water bottles (2), 2nd Wind Sports cap!
Keep your ears open for next year's Expo - it is bound to be another great success and something fun to do inside when it is cold outside!
Welcome to those of you that signed up for our newsletter at this event!
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Wow, I love February!
All the reasons for NOT exercising fall by the way side. The kids are back at college or back in school, the Super Bowl food fest is over, the holiday present bills are almost paid for and oh yeah, the less then dedicated "New Years Resolution" gym goers are almost all back on their couches.
Sorry if I sound harsh but exercise is NOT a whim, it is a priority and essential for health, wellness, longevity, energy. Consistency is key. And yes, it does make you look and feel GREAT!
So while you are reading through the informative articles of this February newsletter - remember it is a GREAT time to recommit to yourself!
What are you waiting for? No one deserves it more than you. Check out my blog for more motivation to put you first!
Coach Catherine
P.S. Boot Camp gift certificates make a fantastic Valentine's gift (both to give and receive). The thrill of chocolate lasts ten minutes, health lasts a lifetime.
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Break Up with Diet Soda
Diet soda is just like that boyfriend (or girlfriend) that was too good to be true. Just because it is low in calories doesn't mean it can't lead to weight gain. Emerging research suggests that drinking sugary-tasting beverages, even if they are artificially sweetened, may lead to a high preference for sweetness overall. The last thing anyone needs is an insatiable sweet tooth.
Guzzling these drinks all day also forces out the healthy beverages you need. There is nothing nutritious in diet soda. One a day is fine, however more than that can limit your intake of healthy beverages, particularly water and tea. (Next month, we will praise the virtues of green tea.)
The jury is still out on Aspartame. The FDA maintains it is safe, although it is 180 times sweeter than sugar and some researchers claim it is linked to brain tumors and lymphoma. The less serious side effects include dizziness, diarrhea, memory loss, and mood swings. (Yuck!)
Bottom Line: No thanks! Diet soda does you no good and it might just do you wrong.
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Fat Busters That Work Part Two
Fat doesn't play fair. Thanks to advances in obesity science, there are new findings behind what makes us fat. This is the second of three articles about our size and thighs, fatness and fitness.
Stress Works Against Us
Our stresses (money, boss, never-ending laundry pile) are different than those of our prehistoric ancestors (drought, an approaching tiger). However, the impact of stress hormones on our bodies hasn't changed.
Stressful circumstances spark cravings for carb-rich foods, which in turn calm stress hormones. Stress hormones also ramp up fat storage. Both of these things might have been okay for our prehistoric grandmothers who needed the extra energy to survive. But today the calories remain unused and settle around our midsection.
To combat stress and stress hormones, make time for exercise and stress relieving activities like yoga and visiting with family.
The More Sleep the Better
Dr. Louise Aronne, MD and author of the book The SKinny, says with more sleep "they have a great sense of fullness, and they'll spontaneously lose weight."
Spontaneous weight loss? Research shows that sleep deprivation upsets our hormone balance, decreasing leptin (which signals that we are full) and increasing ghrelin (which triggers hunger). The result is we feel hungry even though we aren't and we eat!
Weight Loss is Contagious
A study in the New England Journal of Medicine suggests that if one spouse is obese, the other is 37 percent more likely to become obese too. The researchers also concluded that obesity seems to spread through social networks.
Want help becoming fit? Find fit friends!
In March's newsletter, learn how viruses, cookies, and ear infections impact fat.
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Honey...Bee Mine
There is so much more to honey than just sweetening food. Honey is an ancient Hebrew word that means "enchant".
Let's look at its enchanting uses:
Relaxing Insomnia Fighter
Put 2 ounces of honey in a glass with 5 drops of lavender oil. Add 1 or 2 tablespoons of this mixture to your bath water to relax and combat insomnia.
Hay Fever Help
The grains of pollen found in honey have a desensitizing effect making it useful for the relief of allergies. Try eating honey that has been locally harvested for the best result.
Cough Stopper
For relief of a cough and other minor respiratory ailments, mix 1 teaspoon of finely chopped fresh thyme in a little honey. Eat the mixture to soothe inflamed lungs and airways.
Although honey contains only slight traces of residues from car exhaust and agricultural chemicals (bees filter out these toxins before returning to the hive), it is best to buy honey produced by beekeepers who do not feed their bees refined sugars or use harmful pesticides.
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Shiny and New in 2009
SLAM B.A.M.
We have been planning this great program for a while...and now it is ready to roll. If you are serious about transforming your body and mind, this is the program for you. Twelve weeks to a new you! More information.
MABC Indoor Facility Update
As many of you know, during the winter months we are forced to move our boot camp training indoors (November - March). We also are unable to offer any evening camps due to our lack of an indoor facility.
Our plan was to be able to open an all-year facility this February but due to contracting issues, this fell through. BUT, good news, we are in the processing of solidifying the first ever Indoor Boot Camp Facility here on the Eastside - scheduled to open October 2009 (short of an unforseen disaster)!
With indoor boot camps available, getting in shape has never been easier! Our facility will be a private workout facility (NOT a health club or gym) that encourages people of all ages regardless of fitness level or ability to experience our safe and unique approach to health, strength and wellness.
The MABC Indoor Facility will offer not only boot camp training, but private personal training services and nutrition counseling as well as Pilates and Yoga instructions in the private studio. We will continue to offer the same great dynamic group training as our outdoor programs and will continue to change the way you view exercise.
This new facility will allow us to offer both sixty and ninety minute morning and evening sessions of moderate to high intensity workouts with energetic music, advanced training equipment, qualified/certified boot camp instructors, all with a dedication to providing the best workout every session!
Keep your eyes open for more information to come as we get closer to the grand opening.
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