Definite Fitness
Be Fit, Be Definite
A Healthy Life for the Mind and Body
YEAH! It's Friday!!!

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.
   ...
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Posted by Carli Elliot at 1/16/2009 11:17 PM | View Comments (11) | Add Comment | Trackbacks (0)
Playlist for your workout
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
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Posted by Carli Elliot at 1/15/2009 2:36 PM | View Comments (2) | Add Comment | Trackbacks (0)
Easy Recipe - Egg White Bites
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, ...
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Posted by Carli Elliot at 1/15/2009 2:20 PM | View Comments (1) | Add Comment | Trackbacks (0)
Fast Fact - to get the MOST out of your cardio routine.
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
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Posted by Carli Elliot at 1/13/2009 3:13 PM | View Comments (141) | Add Comment | Trackbacks (0)
MONDAY'S WORKOUT!!!
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 ...
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Posted by Carli Elliot at 1/12/2009 10:46 PM | View Comments (1) | Add Comment | Trackbacks (0)
how many calories do you burn????
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 ...
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Posted by Carli Elliot at 1/9/2009 8:49 AM | View Comments (0) | Add Comment | Trackbacks (0)
A New Year of Fitness and Nutrition!
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 ...
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Posted by Carli Elliot at 1/8/2009 10:18 PM | View Comments (36) | Add Comment | Trackbacks (0)
more push-ups....

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 ...
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Posted by Carli Elliot at 1/8/2009 1:38 PM | View Comments (0) | Add Comment | Trackbacks (0)
RUN IN THE SNOW????
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 ...
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Posted by Carli Elliot at 1/8/2009 1:02 PM | View Comments (0) | Add Comment | Trackbacks (0)
Sat - June 23rd (I think..all my days are getting meshed together lately..)
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 -- ...
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Posted by Carli Elliot at 6/23/2007 8:55 AM | View Comments (58) | Add Comment | Trackbacks (0)
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