Posts Tagged ‘fitness’


Thursday, July 16th, 2009

I am really enjoying my summer. It is a beautiful time of the year
that I love being outside and working in the yard and soaking up
that awesome sun. I fee so good when I am getting sunshine on
me (must be the vitamin D and serotonin) and getting my hands
all dirty (minerals absorbed?). But I do love it.

My husband Randy just laughs and enjoys seeing me get all dirty
and smile from ear to ear.

I hope you have the energy and vibrancy to be outside this summer
and enjoy the weather as much as I do.

I must say we are using our grill a lot this year. And we love eating
healthy. This is one of the reasons I have so much energy and can
go all day. People often marvel at my pace I keep, but I believe if
they ate as well as me and exercised, they too would reach a new
level of energy and endurance.

But I will say the mind and mental attitude has a lot to do with me
also. I do not harbor negative thoughts, I am always positive, and I
am one who has very high faith. Randy class me his faith warrior.

So get outside, get a smile on, and grill some salmon. Or grill up a nice
chicken breast and some vegetables. Ohhh, how about some turkey
burgers I wrote about a week or so age. Now those are awesome.

Love ya,
Your Health & Fitness Expert

Michigan’s Premier Women Boot Camps
Fat Loss Expert Randy Woody
Your Supplement Source


Saturday, July 4th, 2009

All right, as we celebrate our freedom and honor
those who gave it to us we love grilling this holiday.

I am going to offer up one of mine and Randy’s
favorite burgers. So let’s get grilling!

1/2 cup oats
1/2 cup each: chopped onion, red bell pepper,
2 tbsp. tomato paste
2 garlic cloves–minced
1/4 tsp lite salt
16 oz. lean ground turkey(or chicken) breast

Put everything in a bowl and mix gently.
Make 4 patties and get grilling.

Serve on whole wheat buns.

Side dishes: grilled veggies, sweet potatoes

Desert: watermelon, cantelope, and fresh berries

Eat and enjoy without guilt.

Love Ya,
Your Health & Fitness Expert

Michigan’s Premier Boot Camps
Your Fat Loss Expert


Thursday, July 2nd, 2009

Dear Friend,

Hello, it’s me again, your old friend Body Fat. I know it
has been a while since we have talked. I know I have
been on your mind this summer while you were covered
up at the beach working on that farmer’s tan. Thank
you for thinking of me.

I’m writing to you to let you know it is getting to be that
time of year again. Yes, it’s my favorite! I like to call it
the Summer Retreat: July 4th, vacation, and then Labor Day.
I hope you are as excited as I am! I have a plan this year,
though. I’m going to try and bulk up as much as I can so
by this fall, you’ll forget what your muscles looked like,
or your ankles for that matter.

Candy, gigantic meals, endless desserts, and dinner parties!
Not to mention the b.b.q.s that we wouldn’t dare miss. I like it
when we stay home on the couch instead of going out to exercise
or even going for a walk.

Which leads me to my second point of writing you. Remember
at around the turn of the New Year when you decided you wanted
to try and get rid of me? You tried that Interval Training stuff and
those really quick body weight exercises. Man that really burned
me up. Wow when you did those Better Life Boot Camps, you
almost got rid of me for good! Glad you quit.

Thank goodness you quit that routine after four weeks. I’m not sure
why you did, but am I grateful. I like it here, its cozy and you take
good care of me on a daily basis by not eating breakfast, having a
huge lunch, then no food until dinner. That really keeps me going,
and makes me stronger every day. I have to thank you for that.
Keep those vegetables and proteins away from me as I really am
not a big fan of those foods and they actually make me weaker.

Yes, this Summer Retreat season is going to be great. You, me, and
even more of me. Let’s not have a repeat of last year when you tried
to kick me to the curb. I don’t hold it against you, as I think we are
great friends and would hate to see us part. I would love to expand
my living space from your belly to your thighs and maybe expanding
the hips a bit more. I’m planning on needing the stretching room.

I look forward to being on your side for as long as you will have me
here. You are a great friend. We don’t need that silly health and
exercise anyway. Leave those intervals and weight training
routines to those who don’t have the bond you and I have. Yeah,
they may look amazing and be healthy but isn’t our friendship great
too? And I mean who really likes Boot Camp any ways?

Well, I won’t keep you. I know you have much eating of fast food
and desserts to eat so you can get that blood sugar fluctuating!
It was great talking with you! We should do this more often! Take
Care and get ready for the fattest fall season yet!

Your friend and companion,
Body Fat

We are in the summer season. We will all be very busy and not pay as
close attention to our health during this time. Make a plan now and
keep it in the forefront of your mind.

Get to Boot camp now and
have a great healthy summer and go into the fall leaner and healthier
so that winter isn’t a stresser on you.

Love ya,
Your Health & Fitness Expert

Michigan’s Premier Women & Co-Ed Boot camps
Your Trusted fat Loss Expert
Your Supplement Source


Monday, June 29th, 2009

It might not be what you think.

It isn’t exercise.

Not a super food that will help you burn fat.

It’s not even a revolutionary exercise machine from Sweden!

It’s the one thing we all need at some level to succeed.

It’s Social Support.

Whether it is the support of your family, your friends, co-workers,
or others who have the same goals as you. Leaning on others who
are experiencing the same challenges or celebrating the same
successes as you is very important.

Why do you think fitness bootcamps are so popular?

Why social groups on Google and Yahoo and other sources are
so popular? Why do you think Weight Watchers is so popular?

It’s the social support we all want to be a part of. Being a part of
something important and special that others are involved in
motivates us to work harder so we can ‘brag’ about our successes
and it is acceptable.

If you find you are struggling to lose weight or reach any goal for that
matter and are going at it alone, try searching for others who are like
minded and feed off from each other. Leverage each others experiences,
celebrate each others successes. And reach your goal together. Set
your mind on the right path and your body will follow.

Check out the Better Life Bootcamps now!

Your Fat Loss Success Plan

Love ya,
Your Health & Fitness Expert

P.S. Bring a friend and get your month free!!

Michigan’s Premier Boot Camps
Your Fat Loss Expert
Your Supplement Store


Saturday, June 27th, 2009

In all areas of life you have the “5 P’s” that will determine your success.
I am going to deal with fat loss and fitness.

So let’s start with what are the 5 P’s?

Here you go: Proper Preparation Prevents Poor Performance.

Think about it.

So in fat loss the number 1 excuse I hear is “I don’t have time to eat”,
followed by “It’s too hard to eat good.”

We will attack this very simply and easily. I will tell you what I do.
Now remember I own my own business, run 3 boot camps a day, 2
exercise classes, train clients, train dogs, take care of my house,
take care of the gym, take care of my husband!My schedule is
usually 3:30am til 9:00pm. Oh, and I have time to eat and eat right!

Sunday night is my preparation night for the coming week. I can
pretty much take care of all my meals at one time. How is that?

It is just as easy to cook 14 chicken breasts as one-right? What
about 14 sweet potatoes? What about making a whole box of
brown rice instead of 1 serving?Hey and I can cut up veggies
and store them in baggies in fridge.

So I just cooked 2-3 meals a day for me for the week. I will
throw in some yogurt, oatmeal, fruit along the way for snacks.
And I always have the whole 1 minute it takes to make a protein
drink!! I praise God for tupperware and for a fridge, and for
rewarming food the all important microwave.

Now can you do that? Of course you can. So no more excuses,
you can do this and be a healthy role model for your family and
friends and actually have more time to spend with them.

So get a planning and do your “5 P’s” and be a testimony for
health and fitness.

Love ya,
Your Health & Fitness Expert

Michigan’s #1 Boot Camps
Your fat Loss Expert
Your Supplement Store


Thursday, June 25th, 2009

Ok, so you know Vitamins and Minerals are important. Most every
woman knows that.

However, not everyone understands WHY they are so important
for their body. So I recently asked Registered Dietitian Jayson
Hunter to give us the easy rundown on the Top Women’s Vitamins.
Here’s what he had to say:

Vitamin A – This vitamin contributes to the health of you eyes,
skin and nails.

Vitamim B – While B Vitamins are often referred to as “energy vitamins”
they don’t actually give you a surge of energy, per se. What they
actually do is help facilitate metabolic reaction in the body to create
energy. They’re also necessary for a healthy metabolism.

Vitamin C – This women’s vitamin is a great antioxidant and immune
system booster. It also helps skin health.

Vitamin D – Helps women absorb calcium. And it may help prevent
certain types of cancer.

calcium – It’s actually a mineral not a vitamin. And as most women
know already, it improves bone density.

Pretty simple, right? But you can also see why it’s so important to
understand vitamins for women. When we understand the reasons
to make healthier choices it helps us make them.

Now, I get asked all the time by women which vitamin supplements,
if any, they need to be taking. Great question.

Well, if your nutrition is 100% perfect all the time then you probbaly
don’t need to take any.

But that’s not the case for most women. Most women are busy as
heck and don’t always find the time for proper nutrition. So if that’s
the case with you I recommend taking a Whole Foods based Multi-Vitamin.
And the only one I recommend is Prograde Nutrition’s VGF 25+ for Women.

It’s actually really cool because it’s literally made from 25 veggies, greens
and fruits. You should definitely check out Prograde’s Women’s Vitamins


At the very top of the page is the list of ingredients. You can see the 25 whole foods they use to make VGF 25+ for Women.

Love Ya,
Your health & Fitness Expert

Michigan’s Premier Women Boot Camp
Your Fat Loss Expert
Your Supplement Store


Monday, June 22nd, 2009

Weight control is far more complex than simply balancing calories
eaten with energy expended. Here are 10 top (alternative)
reasons why Americans are overweight – and some may surprise you.

Rates of obesity are higher than ever in the United States. According
to the Centers for Disease Control, more than six in 10 American
adults are overweight or obese
— and most adults are about 25 lbs
heavier than people were in the 1960s. To make matters worse, more
than half of all overweight people actually think they’re at a healthy
weight, according to a recent Associated Press poll.

In theory, weight control is a simple matter of balancing energy intake
(the calories supplied by food) with energy output (the calories expended
by physical activity, the digestion of food, and the functioning of your body).
To lose weight, you need to expend more energy than you take in. In
practice, however, the task is not that simple. While the basic principle
of energy balance remains true, several mechanisms — genetic, metabolic,
and environmental — can affect how much you eat and how your body
uses and stores energy.

A revealing study published in the International Journal of Obesity
(online edition, June 27, 2006) highlighted 10 reasons why Americans are
fat. The study explained that too much food and a lack of exercise are
not the only factors contributing to obesity. They identified 10 other

* Weight gain factor 1 — Less sleep. We’ve gone from an average of
nine to seven hours of sleep a night; sleep deprivation is linked to a
more robust appetite.

* Weight gain factor 2 — Pesticides and other chemicals in foods.
These substances can change hormonal activity, which can boost body fat.

* Weight gain factor 3 — Air conditioning and heating. We don’t
sweat and shiver as much as our ancestors, so we don’t burn as many calories.

* Weight gain factor 4 — Fewer smokers. Nicotine is an
appetite suppressant. Don’t start smoking!!

* Weight gain factor 5 — Greater use of medications, such
as antidepressants and diabetes drugs, which have weight gain as a potential side effect.

* Weight gain factor 6 –Population changes. There are now more
older people as well as more Hispanics in the United States, and these
groups have higher rates of obesity.

* Weight gain factor 7 — Older birth mothers, whose children
are more prone to excess weight gain than the offspring of younger mothers.

* Weight gain factor 8 — Genetics. Obese moms may pass
the trait onto their children in utero.

* Weight gain factor 9 — Higher body weight = greater
fertility. Heavy people produce more offspring than thinner people.

* Weight gain factor 10 — Assortative mating. Heavy
people tend to mate with each other and produce heavy children.

Love ya,
Your Health & Fitness Expert

Michigan Premier Boot Camp
Your Fat Loss Expert
Your Supplement Store


Thursday, June 18th, 2009

A question I get alot is “Brenda, how hard should I exercise? I mean
do I really need to work hard?”

Well the answer is if you really want to reach your goals quickly and
get there fast–yes.

Now there are 3 ways to increase, duration, frequency, and intensity.

Intensity will get you there quickest. By intensity, if you are 60 pounds
over weight and walking up a hill makes you huff and puff and glad you got
to the top–well that is working it. But if you are in great shape and you need
to sprint up that hill to push yourself then that is what you need to do.
Intensity is different for each individual. This is why when I design the
sessions for Michigan Women Boot Camps I design them so what ever level
you are at you can push yourself above what is comfortable for you.

I always stress you are here for yourself and not competing with anyone
but yourself. By adding weight training to cardio, and throwing in some cross
training body exercises you get the best of everything and can train at an
intense level for you.

So when you exercise you want to “get out of the boat” and push yourself
at a level that you wouldn’t normally do. Safety first of course.

I love pushing myself and seeing what I can accomplish in a workout. And I
have clients who just coming to the Michigan Women Boot Camps is a big
step, let alone actually working, they are pushing themselves past their
comfort zone.

I will say one thing, every boot camp session we do I see women at the end
of 4 weeks doing hings they thought impossible before they came. And that
right there is the secret, get started and don’t quit. I guarantee you will see
a great change in just a 4 week period.

Love ya,
Your Health & Fitness Expert

Michigan Premier Women Boot Camps
Your Fat Loss Expert
Your Supplement Source

Michigan Woman Boot Camp Update

Monday, June 15th, 2009

Let me update you on what is going on in our awesome sessions.

We gave up processed food for homework last week. Some felt
the struggle as they didn’t realize how much processed food
they ate until they tried to cut it out. But they all gave it their
beat effort and were rewarded by a drop in the scale. Congrats.

We did start up a new boot camp- a co-ed one– by popular demand.
We had 36 people show up for the opening session. Whew, what a crew.
Loved every second of it. And it was great seeing some men out there
bettering themselves.

Right now we are running 5:30am, 5:45pm, and a 6:45pm sessions. And a
Saturday session at 7:30. We are also running a corporate boot camp for
national headquarters for a company 3 days a week.

I am looking into starting another session at either 8:30 or 9:00am, suggestions

Oh, and we will be going out to Northville sooner than expected it loks like! Yea
for those of you in that area.

So remember; Lose Weight – Get Fit – Have Fun!!

Love ya,
Your Health & Fitness Expert

Michigan Premier Bootcamps
Fat Loss Expert
Your Supplement Source

Michigan Boot Camps For Women

Wednesday, June 10th, 2009


Well the boot camps for women is celebrating our year anniversary.
It has been a very successful year. We have had clients lose up to
60 pounds! We have seen the bodies transform before our eyes!
We have seen strength increase 10 fold! Women came in doing zero
push-ups on their knees now doing 30 push-ups on their toes!
We have seen women go from not being able to brisk walk 1/2 mile to
running it in 4 minutes!

These are just some of the testimonies. We have women change their
whole families health for the better.

Now that we offer a co-ed boot camp we have husbands and brothers
coming out to get what the women have!

I am simply humbled by the changes and results and lives touched by
our boot camps. It makes it very easy to sleep at night knowing you
have helped people live a better life.

The nutrition we teach, they are getting it. Building muscle they are
understanding the importance of it.

More than anything, they are blessing me with getting results and
living life and not just going through it!

Here’s to another great year for the Michigan Women Boot camps.
May we touch more lives and lose more fat and get fitter than last year.

Love Ya,
Your Health & Fitness Expert

Michigan #1 Boot Camps
The Fat Loss Expert
#1 Supplement Source