San Diego Boot Camp

Some women dream of being "skinny." They focus on getting their weight down to a certain number and may not regard their health in the process. As you can imagine, that is unwise and can lead to a dangerous obsession with achieving an unrealistic goal reflected on the scale. Health is much more important than what you weigh. Why is it, then, that some of us continue to chase a number ideal instead of a health ideal?

Simply, the answer may lie in your perception of the function of a healthy lifestyle. If you believe the only reason to eat healthy is to achieve a weight goal, then you won't understand the need to continue with your healthy habits after you hit your target weight. That leads to yo-yo dieting, which is dangerous to your health and well-being.

Instead of seeing the short terms goals as reason enough to diet and exercise, consider changing your lifestyle to achieve a ideal health; not just a target number on the scale.

Here are 4 reasons you can't lose weight

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Boot Camp Week 11 Here... Great news all around

I'm feeling stronger, leaner, and fitting into all my small size jeans and clothes. Its kind of interesting because my weight is 146 and the last time I wore these clothes I was 138. What this means is that working out with Bootique Fitness has allowed me to lose body fat %. Since muscle takes up less room than fat, my body composition has changed for the better. This is good!

Another great thing happened last week after my update. I was at a party, and they happened to have a pull up bar. I did 3 chin ups! I have never been able to do those and I did them from a dead hang. Woohoo!

Handing challenges that everyone faces.

I've been going to a ton of Christmas parties. Booze, cookies, chips, candy... Ughh!! My real weakness is sweets. But I've held strong and kept track of what I was eating at the parties I attended. And I did not waste calories on anything that wasn't something I absolutely love.

I was bummed to miss the super boot camp this week. Unfortunately another thing besides losing weight that comes along with wedding planning is saving money. When a last minute job came up I had to take it. I didn't, however, sacrifice my workout. Even though I didn't attend the super bootcamp, I made it work by doing resistance band exercises and went for a 20 minute jog. So my advice to other brides trying to both lose weight AND save money/make money is to know your limits and find balance.

Don't skip your workouts because of work, find time to workout and MAKE IT WORK! And, if you are considering the cost of your fitness program, think of it as an investment in yourself and your big day. Why spend all that money and be unhappy with how you look in your photos? I'm making it work and becoming creative and both time and money management. You can too! Do I have any other brides on board?

What's working for you?

What have you found helpful to get through the holidays without the dreaded weight gain? Are you struggling with the same things as me? Share your story. I'd love to hear from you!

Happy Holidays!

-- Nikki

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If you've ever wondered what foods will help you have great, sexy flat abs, then keep reading. There are definitely some foods that will fight bloating and keep your metabolism healthy. In no particular order, here are the foods that will help you fight belly fat.

Almonds: Of all the nuts you could eat, almonds definitely pack the most punch. They contain protein and fiber, as well as mention vitamin E, which is a powerful antioxidant. Also, almonds are a hearty source of magnesium, a mineral we all need in order to produce energy, build muscle tissue, and regulate blood sugar. Try keeping almonds handy as a healthy alternative snack during the long work day.

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Breaking plateaus and celebrating!

Week 10, where as the time gone? Week 10 marks many successes. I got back into the 140's (and not 149.9, LOL). I also achieved the 10 pound weight loss marker! Two very exciting things that I can celebrate. I've started to really see bootcamp as a fun thing, too. Instead of thinking of it as something I have to do to reach my goals, I am looking forward to it and having fun in the classes.

Losing weight with holiday and social parties

I survived Thanksgiving, 2 baby showers last weekend, and have several more nutrition hurdles to be cautious of. My mom's birthday, 2 Christmas parties and another baby shower, Christmas with two families, and New Years. YIKES! It just means I have to be smart all the time about my choices and not skip a workout. I keep my eyes on that wedding dress. It comes in February and I know it will be perfect.

My favorite holiday dish

Surviving the holidays without gaining weight can be challenging but the trick is to enjoy foods that are both festive and healthy. I found this great recipe for stuffing that I made for Thanksgiving. I'm going to make this delicious dish again for Christmas - it's really good! It's made of Soofoo (blend of brown rice, lentils, oats, barley, rye berries, wheat berries, & buckwheat - this has 5 g of protein) cooked in low sodium broth; carrots, celery, mushrooms and onions (chopped small and sauteed in olive oil spray); lemon juce and rice vinegar to season. It's tasty, low fat and nutritious unlike traditional stuffing with all that bread in it. What recipes have you found to make the holidays more fit-friendly?

I would love to hear from you. It helps me stay accountable knowing that you are reading about my journey. So leave a comment and let me know you're listening.

-- Nikki

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"Ditch the workout, Join the party!"

Zumba is a high-energy, fast-paced dance workout that is a great way to kick up any cardio routine. But, if you are a first-time Zumba attendee, you probably have a lot of questions...

What can you expect from the class? What is involved in the workout? Is a dance background necessary? It is normal for beginners to have questions about Zumba, as it's a relatively new type of workout. However, once your basic questions are answered, you'll find youself loving every minute of this hip-shaking new way to get fit.

What is Zumba?

It is a Latin infused dance workout that is heavy on cardio. Each workout is lead by music that ranges from traditional Latin American songs to hip-hop and even some jazz tunes. Zumba classes are 1 hour long. The exciting thing about Zumba is that there is a variety of choreography that is based on each song played. While dancing is required, dance expertise or formal training is not. The purpose of Zumba is to get people moving, get their hearts pumping and get them in shape. It's not for training to be on any judged dancing competition shows.

Who can participate in Zumba?

Everyone! As long as you can move about safely and enjoy a good workout, then this is for you. Women, men, and children can enjoy the workout that Zumba provides. Zumba can be varied to fit a variety of different fitness levels. Some classes will be more upbeat and athletic like the ones we teach at Bootique Fitness, while other classes will be

Zumba 101

Just as you would expect with any other demanding physical activity, you want to have water or a diluted sports drink handy to re-hydrate during your Zumba workout. Be sure to wear comfortable shoes with good support and clothes you would be comfortable dancing in. Also, the longer you dance, the higher the temperature of the room will get so, if necessary, dress in layers to maintain your comfort level. It is a good idea to bring a towel since you will work up a sweat!

Bootique Fitness offers a great Zumba class every Tuesday and Thursday at 5:30pm and Sundays at 10:00 am in Old Town San Diego at 2971 India St. With the great routines and choreography, these Zumba classes fill up fast. In order to take advantage and reserve your spot, RSVP for a Zumba class.

Put some spice in your workout

Plan to try a Zumba class this week. Your first Zumba class with Bootique is only $5. Or, schedule a private Zumba party for your next 'ladies night' or birthday celebration. Get details about private Zumba parties. It's a guaranteed good time!

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How to stop your sugar cravings in just 4 weeks

If you love all things sugar, you might be tempted to confess, "Hi, my name is ________ and I'm addicted to sugar." Our culture is obsessed with sugar and it's no wonder many of us feel addicted to it. You can find sugar in everything from soda and snacks to seemingly healthy items like yogurt and oatmeal. In fact, the average American consumes close to 132 pounds of sugar a year! But, before you throw your hands up and reach for the white stuff, learn what you can do to limit your sugar intake and get your diet under control.

The American Heart Association (AHA) recommends that a woman consumes just 7% (or 100 calories) of her daily calories from sugars. When one can of soda contains 8-10 teaspoons of sugar, it's easy to see why a person's consumption can get out of hand. But, as mentioned above obvious sweet treats aren't the only high sugar content culprits. Other foods, such as fruit and oatmeal can contain sugar as well.

All of this matters for a variety of reasons. More people have diabetes than ever before and that's, in part, due to an unhealthy diet full of sugar. People with diets high in sugar are at risk for Type II Diabetes, high triglyceride levels, higher levels of bad cholesterol and lower levels of good cholesterol. Sugar has been linked to other common health conditions such as migraines, depression, and osteoporosis.

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Great Results on Assessment

November month end marks my two months with Bootique Fitness in my quest for being a super fit and healthy bride. I am super happy with how things are going and am not just learning about exercises to get my body fit but also about my motivation levels and what do to when I try to make excuses!

First things first, here are the stats so far. I have lost 7.5 pounds in the first two months (my complete goal is to lose 15, so I'm halfway there), I've lost 3% body fat, and several inches including 1.25 off my waist and 1.75 off the good ole hips! Those are tangible successes on the scale and with the tape measure. But there are several things that have come up in the last two months that I consider positive growth.

I'm learning more about myself

I learned that I tend to try to make excuses and any ache or soreness or tiredness will make me think I need the day off to rest. I also tend to not be 100% honest with myself at times, and I think others might agree with me on this... Sometimes its hard to face the truth about our eating habits.. It took baby steps for me. I had to really take notice that even a 'bite' of something would have an impact. Sure, I ate healthy meals, but those bites of my fiancee's unhealthy food add up, NO MATTER WHAT. I know it sounds silly, but I really struggled with this one. Finally I am in a truly good place with my nutrition and I feel really good about it!

My goals for December

Goals for the next month include losing 5 more pounds, another inch off the waist and hips, and adding an additional bootcamp twice per month. Christmas is coming, which of course bring lots of tasty and guilty foods. I don't plan on having a single set back. Also, I'll be giving 'active' gifts to friends and family to encourage them to stay active and healthy too

Thank you for following my journey. I would love to hear from you. It helps me stay accountable knowing that you are reading about my journey. So leave a comment and let me know you're listening.

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Margarita's are an all-time favorite cocktail, right? But all that sour mix adds up to a lot more calories than I care to drink. So... I tried the Skinnygirl Margarita... but it wasn't for me. Now, I found this recipe for margarita's that uses diet lime soda and lemonade drink mix to substitute for the sour mix. It's really tasty! Try it!

INGREDIENTS

• 1 1/2 oz. (1 shot) tequila
• 1 oz. (2 tbsp.) lime juice
• One 2-serving packet (about 1 tsp.) sugar-free lemonade powdered drink mix (like the kind by Crystal Light)
• 6 oz. (3/4 cup) diet lemon-lime soda
• Optional garnish: lime slice

DIRECTIONS

1. Combine all ingredients except optional garnish in a glass or shaker. Stir to dissolve drink mix.
2. Pour into a margarita glass with lots of ice. If you like, finish it off with a slice of lime on the rim of the glass... Time to enjoy!

Recipe by: Hungry Girl

NUTRITION

Per Serving (entire recipe): 115 calories, 0g fat, 55mg sodium, 2g carbs, 0g fiber, <0.5g sugars, 0g protein

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Bootique Fitness CoreTraining Workout Video

It's important to have a strong, stable core to get you through the obstacles on the Diva Dash run in San Diego this January.

Here are the exercises in your Diva Dash core training.

Do each exercise for 30-60 seconds.

Diva Dash Core Exercise #1: Side plank left
Diva Dash Core Exercise #2: Side plank right
Diva Dash Core Exercise #3: Plank
Diva Dash Core Exercise #4: Wide scissors
Diva Dash Core Exercise #5: Lock and release

This workout is an optional part of your 6 week Diva Dash training program but highly recommended. For the complete program, see our Diva Dash Training Page. To save $10 off you fee for the run, use the code "SDBF2" at the Diva Dash site.

Related Links:

Bootique Fitness Circuit Training Video 1

Bootique Fitness Circuit Training Video 2

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Bootique Fitness Cross Training Workout Video

Follow our boot camp fitness trainer Sarah as she gets you in shape for the Diva Dash women-only 3-mile adventure-obstacle run in January. There are 5 exercises in this circuit. You'll do each exercise for 15 reps. Continuously repeat this circuit only stopping to get water when you need it. Make your workout last at least 20 minutes up to 40 minutes. Each week, push yourself a little harder during the exercises to get the most benefit out of your workout.

Before you get started, be sure to warm up and always cool down and stretch at the end of a workout.

Here are the exercises in your Diva Dash training circuit.

Diva Dash Training Exercise #1: Squat and a ½
Diva Dash Training Exercise #2: Push ups with alternating knee in
Diva Dash Training Exercise #3: Squat thrusts
Diva Dash Training Exercise #4: Walking lunge
Diva Dash Training Exercise #5: Superwoman

You'll complete this circuit once a week for 6 weeks prior to the Diva Dash run in January. For the complete program, see our Diva Dash Training Page. To save $10 off you fee for the run, use the code "SDBF2" at the Diva Dash site.

Related Links:

Bootique Fitness
Circuit Training Video 1

Bootique Fitness
Core Training Video

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