Definite Fitness

Fat-burning facts

2009-04-25T04:28:00Z

Fat-burning facts

You’ve heard this before: Thin people have fast metabolisms and overweight people have slow metabolisms. Experts say it isn’t so and that weight loss can be boosted if you know how to ramp up your natural fat incinerators.

The truth about metabolism and fat loss. The simplest way to break it down is that your metabolism converts food into energy. Your metabolism is just waiting to unleash itself, so go for it!

Here’s what you can do today to take your metabolism up a notch . . . or 10:

Quit “dieting.” Eating clean is a lifestyle (not a fad diet) you can start today. Make simple changes like swapping fatty cuts of meat for lean ones and passing on calorie-laden salad dressings for a tangy balsamic vinegar, a natural appetite suppressant, that has fewer calories yet all the flavor (one teaspoon of balsamic vinegar contains approximately five calories).

Eat small meals, five to six times a day. This will help satisfy hunger, plus leave room for another small meal in two to three hours. Your metabolism will be on high all day! As a tip, try to keep each meal between 300 and 400 calories and read nutrition labels to give you a hand.

Combine right. Eat lean protein (e.g., fish, chicken, turkey and flank steak) and complex carbohydrates (e.g., Ezekiel bread, sweet potato and whole grains) together at every meal. This super-charged combination keeps metabolism balanced and insulin levels in check.

Portion control. The golden rule: Getting clean food is just part of the full clean eating picture – you have to apply the basic principles of serving sizes, too. Although all food servings are not created equal, Tosca Reno, author of the Eat-Clean Diet (Robert Kennedy Publishing, 2007), states in her book that following these simple rules can help you navigate the right portion sizes for your needs: A protein serving should be the size of your palm; complex carbs from whole grains and starches is the amount you can hold in a cupped hand; and complex carbohydrates from fruits and veggies is the amount you can hold in two hands cupped together.

Eat spicy food! Spices (or “thermogenics”) including taste-bud pleasers like cinnamon and cayenne, actually burn fat by keeping metabolism in drive. Consider thermogenic foods when looking to add some personality to your meals.

Train major muscle groups at least three times per week. Now that you have all this food energy stored up, it needs somewhere to go! Be sure to work out, hitting all muscle groups, at least three times per week.

Why Are Your Hormones Messed Up?

2009-04-25T03:52:00Z

This is a GREAT article from Jillian Michael's:

Why Are Your Hormones Messed Up?
To understand why your hormones can be thrown out of whack and derail your ability to maintain a healthy weight, you first need to know one key fact about your endocrine system: It reacts to what you put into your body and how you treat it. All day your body interacts with external variables — what you choose to eat, the time of day, the intensity of your workout — and your endocrine system responds by releasing hormones to help you balance your blood sugar, go to sleep, burn fat, or build muscle.

The problem is that the endocrine system doesn't know what to make of many of the external variables it's introduced to. Many factors in our diet and environment — from processed foods to pesticides to lack of sleep — confuse our hormones to the point that they don't know which end is up. I call these factors endocrine disrupters because in the face of them, your hormones begin to overreact and overcompensate. And that's when trouble starts.

Endocrine disrupters can start a chain reaction: One hormone goes into overdrive and another goes into hibernation mode. That imbalance creates another, and another, and another. These dramatic hormone shifts weren't part of your body's original plan, so eventually the unpredictable fluctuations start to wear down your body's natural regulatory processes. Your endocrine system no longer understands what balance looks like. It stops responding the way it should. Your organs take a beating; your glands burn out. You develop a hypothyroid condition and/or become resistant to leptin (a satiety — or fullness — hormone) and insulin. And then you gain weight.

The good news is that you can help balance your hormones in part by changing what you put in your mouth. In my new book, Master Your Metabolism, and my online program, we're going to dig deep and remove all the toxic crap that damages your endocrine system, turns on your fat-storing hormones, and causes you to gain weight. Then we'll restore the nutrients that speak directly with your fat-burning hormones to nudge them back to their most favorable levels. Finally, we'll rebalance the energy going into and out of your body, so that your metabolism works for you as a fat-burning machine, instead of against you, storing fat and stealing energy. You can get your hormones back on track!

CLEAN EATING PROGRAM FOR BOOTCAMP

2009-04-14T02:34:00Z

Hey GUYS!

You want to get leaner????...."Eighty percent (yep..80%) of how a person looks is their diet! The other 15% is exercise..and the other 5% or so is genetics.

WOW!!!! Pretty amazing, huh???? Keep that in mind as you continue your "eat clean" food program. In ordet to get leaner -- you have to think of two main food catagories..and put them FIRST as you prepare ALL of your meals: lean PROTEIN & LOTS of VEGGIES!!!! They come first in everything before you incorporate carbs, fruits, fats, etc.. for the next 4 - 16 weeks.

With that in mind, below, is some very good info on eating plans. If you have ANY questions or concerns...PLEASE do not hesistate to email us.
-----------------------------

Eat protein and complex carb at EVERY meal. (Try to break down your meals into 5-6 small meals consisting of 250-300 calories/each). (This is based on a 145 lb woman). This will allow the body to stay at a better glycolic level (sugar levels) so that the body is able to process it's fat consumptions better...the body won't be spiking too high with its level and also not going too low either. Your goal should be to eat approximately .75 gm of protein per day per YOUR body weight. (Ex: if you weigh 130 lbs... your goal is to eat 115 grams of protein PER DAY!) Yes, per DAY! This is for the next 4 - 16 weeks ...to build muscle while leaning out and shedding unwanted fat.

Yes..this is a lot of protein...try it for the next week and see how your body responds to the eating change. You will have to supplement some of the amount of protein intake with a protein shake. A lot of protein shakes are made of approx. 25 grams/serving with only 150 - 250 calories. (A great low cal...and ready-made, good tasting one is EAS MeyoPlex drink...that can be bought at any grocery store for approx. $5 for 4 ready made drinks. They come in your basic choc., straw., and vanilla.) Another great protein powder mix is ISOPURE brand..which you can find at Max Muscle. It only has 3 grams carbs/serving (that is VERY low). I just found another great one called Nectar which has the flavor of Cyrstal Lite. It is a nice change in taste to the basic choc and vanilla that we have all had for years.

Below is a sample of a day's worth of "clean" eating to gain muscle. Make sure you break it up by adding one "cheat" day a week..where you may have ANYTHING you are craving. (When I refer to "clean" eating..I mean...watching your simple carbs --- like bread, white rice, pasta, sugars, etc..these, if not used throughot the day, will be stored as fat in the body). Granted you need SOME GOOD carbs to give you energy throughout the day and to get you through your workouts..just be really conscious of those carbs and try to stick to more complex carbs...veggies..oatmeal...etc..

6 am - "scrambled eggs" 3 egg whites and 1 whole egg w/ 1 tbsp. fat free cheese sprinkled over top and 1 piece whole wheat bread (or low- sugar bread)+ 16 oz. water

9 am- 1 scoop protein powder and blended with ice cubes and water, 4 strawberries + 16 oz. water

12 pm- 4 oz. of lean meat (4 oz. equals the size of your fist) Lean meat : skinless, boneless chicken, tuna (water based) canned chicken, salmon, tenderloin, 1 bunch of brocolli + 16 oz. water (watch the bread intake...try to only have 1 serving here..and make it WHOLE wheat) or 1/4 cup COOKED brown rice ONLY

2:45 - 1 serv. FAT FREE cottage cheese OR 1 Ser. Dannon's LIght & Fit yogurt & 1/4 cup of berries (i.e. strawberries, blueberries, etc) berries are the fruit lowest in sugar. & 16 oz. water

6pm - 4-6z. lean meat (boneless skinless chicken, beef tenderloin, salmon, etc) with 1 cup steamed veggies (i.e. green beans, brocolli, etc) + 16 oz water

CHEAT FOODS: sugar free jello...crystal lite (added to water), sugar free jello with 1 tbsp cool whip, sugar free pudding ( 1 serving/day)

This eating plan will be a shocker for your body the first few days BUT after that your body will adjust. My tip to you is just to be consistent...BABY STEPS!!!!

Train Hard the rest of the week.

FEELING GOOD!!!!

2009-04-01T03:57:00Z

Tune Into Your Own Channel
Think you'll never look like Cameron Diaz? You won't. Believe me — Cameron Diaz doesn't even look like Cameron Diaz in real life! Face it: We're bombarded with images of ideal beauty everywhere — on television, in movies, in magazines, you name it. When we compare ourselves with these unattainable, airbrushed images of perfection, we're always going to come up short. No wonder we pick ourselves apart and get depressed!

The only way out of this trap of negativity is to let go of unrealistic notions of what you should look like. While exercise and eating right are key components to healthy living, accepting and loving your body — working with it rather than against it — are important, too.

Take a good, hard look at where your negative feelings about yourself are coming from. Determine what the source is — whether it's the media, judgment from family or friends, or maybe a bad relationship; you have to identify it first before you can begin to let it go. Looking for perfect? Forget perfect — it's boring! Embrace your perceived imperfections (c'mon, they make you unique) and love who you are. It's the only way to move forward.

Secret on Fat Loss

2009-02-12T05:45:00Z

Five things you can do today to jumpstart your fat loss.

The Skinny on Fat Loss

1. Count your steps! Not literally, of course, but by using a pedometer and recording how many steps you take each day. According to The Cooper Institute for Aerobic Research, 10,000 steps a day will get you started on the path to fat loss and cardiovascular health. Some good ways to add to your count? Take the stairs; ditch the email and walk over to the person sitting down the hall instead; or walk with a buddy at lunch.

2. Eat more. You’ve heard it before and we’ll say it again: plan to eat six small meals throughout your day to control your caloric intake. You’ll give your body more fuel to tackle those 10,000 steps!

3. Sleep More. Ok, cut out on the late night talk-show circuit tonight and hit the sack! Studies reveal that two hormones are responsible for your need to feed: ghrelin and leptin. Ghrelin tells your body it’s hungry, while leptin tells your body it’s full. When you don’t sleep, ghrelin thrives and so will your appetite, so tonight be sure to get your vitamin “zzzz.”

4. Lift Weights. The healthier your muscles are the more they will aid in your showdown against fat. Weight training boosts your metabolism and that, in turn, will melt fat and keep your body incinerating all day.

5. Fiber + Protein = Fat Loss. This twosome helps cut cravings by keeping you satisfied longer by breaking down food at a slower rate in your body. Before the day is through, whip up a protein shake, steam some leafy green veggies or pack dried fruit for your afternoon snack. Whatever it is, just make a point of doing it!

Sexy abs made easy!

2009-02-12T05:41:00Z

Guess what? A study done at the Biomechanics Lab at San Diego State University found that crunches on a ball rank high for strengthening and toning the rectus abdominis.

WEIGHTED BALL CRUNCH

Target Muscle: rectus abdominis

Set Up: Lie on stability ball holding a medicine ball or dumbbell with your arms above your head and close to your ears [A].

Action: Contract your abs and exhale while moving into a sit-up position, keeping the weight above your head [B]. Inhale while returning to the start position and repeat.

TRY OUR AT-HOME MODIFICATION!

Set Up: Lie on your back with your knees bent and feet flat on the floor, hip-width apart and extend your arms above your head (with or without a weight).

Action: Exhale while slowly lifting your shoulders off the floor. Inhale while returning to the start position and repeat.

Do three sets of 15 reps.

Playlist for your Workout #2

2009-01-25T04:47:00Z

OK...here's some new songs to keep you motivated this week with your workouts. ENJOY!
See you in bootcamp!

Train Hard,
Carli

warm-up:
Elliot Smith - MIss Misery
Joni MItchell - A case of You

workout:
Aaliyah - We need a Resolution
Tegan and Sara- Waling with a Ghost
Metric- Combat Baby
Nelly Furtado - Maneater
Better than Ezra - Good
Lily Allen - Smile

cool down:
Idan Raichel - Mi'ma'amakim
Sheila Nichols - Fallen for You

...

Something to Sweat About...Lets set some goals!

2009-01-24T03:47:00Z

It is getting close to the time of year when people start swaying from those well intentioned New Year's Resolutions. Many of us have set workout and training goals to achieve for 2009. While keeping your training on track will help you achieve your health and fitness goals, sometimes we can be a bit hard on ourselves. When you miss a workout or indulge in too may cheats, rather than sink into self-loathing, take the time to evaluate and get back on track.

Here are some questions to ask yourself to get back on track:

What are your fitness goals (e.g. fat loss, muscle growth, decreased mile pace)?

Have our goals changed since you began your training?

How would you change your training to achieve your current fitness goals?

Now list five of your biggest fitness challenges and think about a solution to overcoming each challenge. Are your solutions realistic? How will you make each solution stick?

Finally, clean eating is a big part of reaching your fitness goals. Even still it may be challenging for you to eat clean all the time. Are there specific times of the day or week that you find it a challenge to eat clean? How do you go about planning out your meals and snacks each week? What would help you plan better and avoid slipping up?

Keep movin'!

Ann

Jillian Michael's awesome words of wisdom

2009-01-22T03:11:00Z

I love what Jillian Michaels about getting off course of our goals. Check it out, below!

Resolutions Going Off Course?
Think you can't handle the daily workouts? Think your food intake is getting way out of hand? Maybe the problem is with those New Year's resolutions you made! If the idea of starting fresh on January 1 is what motivated you to make the change, I'm glad you made that choice for the better. But life happens, so don't get frustrated when things don't go exactly as planned. Need some motivation? Check out what one of my teammates says about just that — taking your the emphasis off vague resolutions and focusing on shorter-term goals.

"I think that you need to visualize what you want every day using little things. That little dress or those perfect jeans that don't fit — buy them or pull them out of the closet and try them on every time you don't want to work out or want to eat ice cream.
People don't realize that little goals are what is going to get you there. People make these huge resolutions, but don't decide on the way they are going to accomplish them. It is very difficult to wake up at 3:00 AM [to work out]. I would think that you just need to get on a consistent schedule where working out is something you do, just like going to work. Just find a time each day that works the best. For me it is easiest to go right after work. If I do this I don't have the chance to get occupied cleaning or busy with something else. Taking a gym bag to work makes me have no excuse to go home first. A good thing is that you cook, so you can make sure you are making healthy choices. I also find that eating at work is a struggle, so packing snacks and meals is mandatory." – bree66

Don't let yourself get stuck before you even get started. If you're intimidated today, you're not going to lose weight tomorrow, so get moving! You won't regret it when you see the pounds come off.

THE BEST WAY TO DROP THE WEIGHT!!!

2009-01-18T23:31:00Z

STOP OBSESSING ABOUT CARBS AND FAT - WHAT YOU REALLY HAVE TO PAY ATTENTION TO ARE CALORIES!!!!

To lose a pound, you have to burn 3,500 calories or trim them from your diet. Here are some helpful tips to get you started on your weight loss goals:

- KNOW YOUR CALORIES. Only four components of food supply calories: carbs and protein have 4 gm, alcohol 7 gm, fat 9 gm.

- FIGURE OUT HOW MANY CALORIES you can eeat and still drop pounds. You can get a ballpark figure by multiplying your current weight by 12.

-LEAVE THE ROOM FOR SPLURGES. Eat foods that are low-calorie but filling on days you want a little more diet wiggle room. If you know that you are going out for dinner...eat lower calories during the day to allow yourself a little more room a guilt free enjoyment at dinner.

My challenge for ALL of YOU this week is to food journal for four days CONSISTENTLY!! The more conscious you are about what you put in your mouth, the more likely you are to eat "clean".

Have a great week! ~ Carli

YEAH! It's Friday!!!

2009-01-17T04:17:00Z

Those of you who did not come to bootcamp this morning sure missed out! WOW! What a GREAT class Ann taught!!! She kicked ALL of our bum bums!!! We did supersets of chair pushups with tricep dips, partner sprints, more push ups, and some punching drills.

I had one of my personal training clients ask me about some breakfast ideas today. Below are some ideas to spice up your HEALTHY breakfast menu.

1. Egg Bites (from Ann's blog earlier this week)
2. Protein Pancakes. (I used to eat these A LOT when I was competing. They are filling with lots of protein.
   6 egg whites (3/4 cup egg beaters)
   1 packet instant PLAIN oatmeal
   1 large tbsp pancake mix
* makes 1 large pancake. Blend together, pour onto hot griddle/pan. It only takes 2 minutes or so to cook. Add sugar free syrup.
Each pancake has 20 grams of protein and about 200 calories.
3. Dannon Light & Fit yogurt with 1 -2 tbsp low fat granola
4. Hard Boiled Egg with 1 whole wheat toast   (use fat free spray butter, to taste)
5. Hardy Protein Shake: 1 scoop protein powder, 1/2 - 1 banana, 1 tbsp natural peanut butter, a sprinkle of coconut flavoring, ice & water. Blend completely in blender. Drink immediately.
6. Cracked Wheat. Soak whole wheat kernals (the most nutricious and natural source) in crock pot overnight on high for 6-8 hours. Ratio of kernals to water is 1:3.  In morning, cracked wheat is ready. Add 1 packets Splenda and 1 spoonful of cool whip.

See you all in the morning - 8 am SHARP! ~ Carli

Playlist for your workout

2009-01-15T19:36:00Z

Ok...need some motivation to keep you pumped up for your workouts? Here's what I've downloaded onto my ipod this week...
"Show Me What You Got" - Jay-Z
"Work It" - Missy Elliott
"Yeah!" - Usher
"Walk It Out" - Unk
"Glamorous" - Fergie
"Sorry" - Madonna
"Single Ladies (Put a Ring On It)" - Beyonce

Now get movin'!
Ann

Easy Recipe - Egg White Bites

2009-01-15T19:20:00Z

Here is an easy, low fat recipe you can try for a quick breakfast or snack.

Egg White Bites
Ready in 15 minutes - Makes 8 servings

Nonstick cooking spray
8 fresh eggs, separated
2 plum tomatoes, chopped, seeded and drained
Pinch dried basil

Preheat oven to 350 degrees fahrenheit. Prepare a muffin tin with cooking spray. Drop one egg white into each well of the muffin tin. Place 1 tsp chopped tomato on each egg white and sprinkle each with basil. Place on center of rack of oven and bake for 6-8 minutes or until reaches desired doneness.

Nutrients per serving: Calories: 18, Total Fats: 0g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0g, Sodium: 55mg, Total Carbohydrates: 1g, Dietary Fiber: 0g, Sugars: 0g, Protein: 4g, Iron: <0.5mg

Enjoy!
Ann

Fast Fact - to get the MOST out of your cardio routine.

2009-01-13T20:13:00Z

To get the most out of your cardio routine follow the FIT (frequency intensity time) principle.

FREQUENCY:
Performed at least three times a week.

INTENSITY:
Working between 60 and 80 percent of your target heart rate.
220 - age = maximum heart rate (MHR)
MHR x 0.6 = lower target heart rate
MHR x 0.8 = upper target heart rate

TIME:
Done for at least 20 consecutive minutes

Enjoy your workouts! And get that heart pumping!

See you soon!
Ann
...

MONDAY'S WORKOUT!!!

2009-01-13T03:46:00Z

WOW!!! I am lovin' the use of the karate studio for early morning bootcamp! Aren't you????

I originally thought it would be hard to get up and get a KICK BUTT workout THAT early in the morning...but it feels GREAT...and we are done with our workout by the time others are just getting up!!!! You guys are doing FANTASTIC in that class...and it is so fun to work with you. My favorite part thusfar, is using the karate bags and gloves. It is WHOLE new workout...and I can tell my body id responsing to it! Have a great night! See you bright and early on Wed. - Carli

how many calories do you burn????

2009-01-09T13:49:00Z

How hot do you burn? The number of calories you burn in a day is known as your total energy expenditure (TEE). Rates vary from person to person, so it's crucial that you take the time to learn yours. Once you know your TEE, you will be able to balance your caloric intake and expenditure in a totally efficient way as you work toward your weight loss goal.

Your TEE takes into account three factors, so be prepared to do three calculations to get your final number. Today we'll focus on the first one — your basal metabolic rate (BMR).

Your BMR is the number of calories your body burns in a day when operating at absolute minimum capacity. Basically, imagine sitting on the couch all day. (Is this a little too easy for you to imagine? Don't worry — we'll fix that!) Your BMR, then, is the number of calories your body burns just to maintain your heartbeat, digestion, respiration, tissue repair and other organ functions. That's it.

BMR is influenced by a number of factors, including age, weight, height, gender, environmental temperature, and diet and exercise habits. Because of these varying factors, it's hard to pin down your BMR to the precise calorie, but we can get pretty close. Here are some formulas for figuring out your BMR. Get out your calculator and plug your numbers into whichever formula applies to you.

MALE: 66 + (6.3 × body weight in pounds) + (12.9 × height in inches) − (6.8 × age in years)

FEMALE: 655 + (4.3 × weight in pounds) + (4.7 × height in inches) − (4.7 × age in years)

Keep that calculator handy. Your basal metabolic rate accounts for only about 75 percent of your total daily caloric expenditure.

A New Year of Fitness and Nutrition!

2009-01-09T03:18:00Z

So today we had a great session of Bootcamp at Champion Martial Arts! The ladies worked super hard and really encouraged each other to push their physical limits. There were some sore knuckles and wrists from punching the bags but the overall consensus was they loved doing something new. Thanks for working hard and making my day ladies!

On another note...I've been reading a great book called "101 Foods That Could Save Your Life." It's a refreshing and informative book on improving your health by adding foods to your diet...not what you should eliminate! The book gives great explanations of the history of the foods, why they are potential life savers, and gives recipes to bring these food into your daily life. The foods are listed in alphabetical order from A-Z. So tonight while I was at HEB I thought I would add one of these life saving foods to my cart...Acai...the first food listed in the book. I had been wanting to try acai and the book claims it is full of antioxidants, it helps reduce cholesterol, treats symptoms associated with swollen prostates, and helps protect the immune system from physical stress. Not that I have a swollen prostate or anything but I thought it would be good to incorporate some of these miracle foods into my diet now to help prevent future issues. I bought several bottles of acai juice flavored with blueberries, cherries and supergreens...I'll let you know how they are. If you are interested I'd be happy to share more info with you on some of these life-saving foods.

Have a great weekend! Hope to see you Saturday for a great Bootcamp workout!

Ann

more push-ups....

2009-01-08T18:38:00Z

Don't Get Too Comfortable

Remember when you started working out, how you couldn't do 5 consecutive push-ups without collapsing? Now that you've been training for a while, you can do sets of 10 without even breaking a sweat. Feels good, right? Well, maybe it feels a little too good. It might be time to push yourself a little — by doing some push-up variations to further train the chest, triceps, and shoulders.

Here are two advanced push-ups to add to your repertoire:

Plyo Push-up
Start in your usual push-up position. Slowly lower yourself to the floor. With an explosive burst, exhale and push yourself up, bringing your hands off the floor and clapping them together. Land in the push-up position and repeat. The plyometric push-up increases muscle power by adding some additional difficulty to the regular push-up.

Close-Grip Push-up
Start in a push-up position but keep your hands directly under your shoulders instead of outside your chest. Your legs should be extended straight out behind you, your feet slightly apart, so you are balancing on your palms and the balls of your feet. Keep your elbows pressed firmly against your torso as you slowly lower yourself down. Exhale, press back up to the starting position, and repeat. This close-grip push-up places more emphasis on your anterior shoulders and triceps as well as your chest.

RUN IN THE SNOW????

2009-01-08T18:02:00Z

No matter where you are or what you have going on....you can ALWAYS find a little time to workout.

I flew out Tuesday evening to DC to be with my sis for an emergency surgery she was having. She is doing fine now and was actually discharged last night from the hospital.

This morning, I decided to get up and go for a morning run with one of my old running buddies from when we lived here two years ago. This girl is amazing!!!! She will easily go out and run 25 miles by herself on a Saturday...she is a run nut!!!!
Anyways...Ummmm... I had forgotton how that the temperature is a TAD BIT COLDER here than in San Antonio right now. (It was a windy, overcast, 35' when I left at 10 am this morning.)

Half way through our run, it started to snow. Yep...snow! but, since we were already about 1 1/2 miles into our run and were feeling good....we figured we would keep going. We ended up running for about 5 miles.

Now that I am done (and warm again) I feel GREAT that I had made the decision to workout this morning...and then followed through with it!

Anywhere...take a few minutes...and that is all you need!

Yours in Fitness,
Carli

Sat - June 23rd (I think..all my days are getting meshed together lately..)

2007-06-23T13:55:00Z

WOOOOOOOOW! What a great workout this morning. I don't know about you guys...BUT...I TOTALLY needed that this morning. I hope you guys realize how hard you have been kicking booty. You gotten soooo dang strong!!!!!!!!!!!!!

Alright...4 weeks left and counting. I want you guys to HAUL! TRAIN HARD an stay focused! Your challenge this week..add 10 - 15 minutes extra cardio onto TWO of your cardio workouts. These are your workouts you are doing on your "off" days from bootcamp. ALSO, try to come to EVERY SINGLE BOOTCAMP SESSION YOU HAVE SIGNED UP FOR THIS REMAINING FOUR WEEKS! STAY CONSISTENT!!!!!!!!!

Oh -- to answer your question, Charla..10 miles...usually run between a 8 - 9 min mile pace. Although I can't remember our exact "time"..I think it was around 85 minutes or so. I'll tell you the next time we run that.

HOW's TEXAS??!!! SEE YOU SOOOOOOOOOOOON! GIDDYYEEE--UPPPP!