Memphis Fitness Boot Camps

Three Reasons Why Cereal Bars Don’t Make For A Good Breakfast – And A Better Option

dexter9090 — Mon, 20 May 2013 09:00:23 +0000

If you’re looking to firm up and shed fat fast, it’s important that you stop and consider the foods that you’re eating on a daily basis. What you put into your body each day is going to have a massive influence on how you look in the long-run and those who choose the most nutritious and low calorie foods are going to find that they experience the fastest rate of fat loss.

That said, you need to also make sure that you’re getting in a good mix of nutrients as you go about your day as this is what will ensure that you keep your energy levels up and your blood sugar levels stabilized.

The breakfast meal is one that’s especially important because this is going to set you up to feel your best all day long.

One common breakfast choice that many people find themselves grabbing on the run is a cereal or energy bar. Sadly, this is one of the worst diet moves you could make. Let’s take a quick peak at why you should say no to that cereal bar and what a better option would be.

They’re Low In Protein

The very first reason why you should say so long to starting your day off with a cereal bar is because they’re incredibly low in protein. If you look at the nutritional information on the box of your favourite cereal bar, you’ll find that it likely has just 1-2 grams of protein – some even less.

While you may come across the odd energy bar that contains five or six, this is still not enough to provide you with lasting energy throughout the morning.

They Contain Refined Carbs

The second reason why cereal bars aren’t your wisest decision for first thing in the morning is because they also contain a high amount of refined carbs, which are going to send your blood sugar levels soaring, only to plummet, leaving you feeling hungry, irritable, and like you need more carbs.

Refined carbs are the primary thing you want to stay away from and these cereal bars are almost 100% refined carbs.

They Don’t Provide Sufficient Fiber

Finally, the last reason to give cereal bars the boot is because they don’t contain enough fiber. If you want fiber, go with veggies or a piece of fruit that is lower in sugar.

The Solution?

So next time you’re headed out the door and about to grab a cereal bar, think twice. A far better option would be mixing together a quarter cup of oatmeal, a half scoop of protein powder, and a tablespoon of almond butter to form your own home-made bar that has just 250 calories and will offer you a healthy mix of proteins, carbs, and healthy fats.

About the Author 

Dexter Tenison, MSS, CFT is the owner of Memphis Adventure Boot Camp, voted Memphis’ Best Health Club. If you’re ready to begin your fat loss journey please call 901-214-5573 right now to receive a complimentary nutrition and fitness Consultation (valued at $97). If you’re not yet ready for our free consultation offer, please visit http://www.memphisadventurebootcamp.com/free-offer/ to instantly download a free report of Dexter sharing his “5 Tips to Supercharge Your Fat Loss”.

Memphis Adventure Boot Camp Success Stories: Leigh Espy

dexter9090 — Thu, 16 May 2013 19:18:40 +0000

I originally came to Memphis Adventure Boot Camp because I needed to lose a small amount of weight, not a significant amount, but I noticed it was creeping up and I wanted to nip it in the bud. After coming for a little while, I dropped weight pretty quickly, but I noticed other additional benefits. I noticed that I was handling stress a lot better. I was leveler during the day and I didn’t get worked up about things that might otherwise stress me. I also began to sleep a lot better. And then has been very easy weight maintenance while coming to boot camp because I’m able to continually exercise to keep my metabolism up. Another thing is, I am much more aware of my diet and what I am eating, and the choices I am making day to day.

I’ve tried other things, other boot camps, other weight maintenance strategies but the thing I like about Memphis Adventure Boot Camp is the camaraderie that’s here. Also, I come to a “women’s only” group and I LOVE that! I love that it’s just girls and we have a lot of fun.

There’s a lot of focus on nutrition here as well and I haven’t found that at other places. I find that to be extremely beneficial and I find that to be just as important to my life as the exercise and I like that is stressed here. And the support! There’s a great deal of support not only from Dexter, Amanda, and Carla, but the group as well.

Fast Switches For Better Nutrition

dexter9090 — Mon, 13 May 2013 10:00:41 +0000

As you go about your nutritional plan, an important thing you must do is make sure you look at similar foods to the ones that you’re eating right now that offer far superior all around nutrition. Sometimes the simplest changes can have the biggest pay-offs in terms of your long term progress with regards to fat loss as well as in terms of how healthy you are.

Let’s quickly go over a few of these very simplistic food swaps that you can start making immediately to take your progress and move it one giant leap forward.

Eat Yams Rather Than Potatoes

The very first simple switch to make is to eat yams rather than going in for some potatoes. Potatoes tend to rank in fairly high on the glycemic index scale, so will produce a large blood sugar response followed by a crash.

Since one of the primary goals while on a fat loss diet is to control your insulin response, yams prove to be far better. These will release more slowly in the body so that you can keep hunger under control.

Have Greek Yogurt Rather Than Fruit Yogurt

The second change to make is to eat Greek yogurt rather than fruit flavored yogurt. Greek yogurt is much higher in total protein content while being lower in sugar, two things that are extremely helpful while on a fat loss diet plan.

Add a few fresh berries into your Greek yogurt if you need more flavor instead.

Eat Grass Fed Rather Than Commercial

Looking at the protein intake side of things, go with grass fed beef rather than commercial beef. Most people aren’t getting enough omega 3 fats and ALA in their diet as it is, so grass fed beef can help remedy this.

Eat Almond Butter Rather Than Commercial Peanut Butter

If you’re often smearing peanut butter over your foods, reconsider. Peanuts are a source of healthy fats but when you purchase the commercial variety, you’ll be getting a lot of added sugars as well.

Instead, opt for natural peanut butter or better yet, almond butter. This works great on anything that you would put peanut butter on and will have a higher overall fat to carb ratio.

Eat Real Fruit Rather Than Drinking Fruit Juice

Finally, the last quick change that you should make for faster overall diet success is to eat real fruit rather than drinking fruit juice.

Fruit juice is very low in fiber so won’t be all that satisfying at all, which is important when you’re on a fat reducing diet plan.

Go with real fruit and you’ll feel less hungry and improve your digestive system health.

So there you have the main things to start doing right now to take your diet and maximize it. Small changes really will yield big results when you make enough of them over time.

About the Author 

Memphis Adventure Boot Camp Success Stories: Lisa Parker

dexter9090 — Wed, 08 May 2013 12:00:52 +0000

I originally came to boot camp because a girlfriend had a Groupon coupon and we wanted to get fit. For the first two weeks, I hated every single minute of it! But then it clicked! It has been the best thing I have ever done. I’m 58 years old. I am in the best health I have ever been and I want to do it forever!

Since I started boot camp, it wasn’t about the pounds for me, I have toned up and my body fat had dropped dramatically. I think I am now around 12-13%, which is really good. My stamina is much better. I can run, which is a miracle. I have just toned up! I have dropped a dress size. I have dropped a pants size. So I just feel better. My husband says I look and act so much better.

Memphis Adventure Boot Camp is different than any other exercise I have done. It’s something different ever day! You just never get tired of it. The atmosphere is really good. Everybody that teaches the classes are very good. They point out things you are doing wrong to make it better. You are going to stick to it because it’s something different all the time!

Four Reasons You’re Not Losing Fat

dexter9090 — Mon, 06 May 2013 11:30:38 +0000

Struggling on your fat loss diet program? If so, you aren’t alone. Millions of people everywhere start up on a diet plan only to find themselves having a hard time realizing success.

Is it always because they lack the will power to continue? Or is there something else going on that’s causing them to falter in their attempt to shed the pounds?

In order to realize why you aren’t looking body fat, there are some important things that you need to be considering.

Let’s have a look at the main reasons that could be keeping you from your goals.

You Aren’t Being Honest About Your Intake

The very first reason why you might not be losing body fat is if you aren’t being honest with your food intake. Perhaps when you first started you did the eating a portion of protein with a portion of vegetables to the letter, but now that you’re well on your way, little things are slipping in here and there.

If this is the case, it’s to be expected that you’d falter.

If you want to see optimal results, you absolutely must track your intake for the day. Track a few days using pictures of your food and actually seeing the calories are micronutrients you are ingesting. This is the only way to guarantee that fat loss does in fact take place.

You’re Always Doing The Same Workout

The second thing that you should consider is the whether you’re always doing the same workout over and over again. Remember, the body responds best to change. If you aren’t changing your workout around, you’re going to hit a plateau as it will see no further reason to get any stronger or fitter.

Try out a new exercise, reverse the order of the exercises you’re performing, or do something else that will evoke change.

If you do this, you’ll notice a difference almost immediately. Luckily, we do this for you at Memphis Adventure Boot Camp!

Your Diet Hasn’t Changed For Weeks

The next key reason why some people fail to see success is because they aren’t updating their diet plan. Remember, as you begin to lose weight, you’re going to have to adjust your daily calorie intake downwards as you’ll require fewer calories to maintain that new body weight.

The lighter you get, the lower in calories you diet will need to be. If you forget to accommodate for this, you might just find yourself eating at your new maintenance calorie intake.

You’ve Been Dieting For Too Long

Another big problem for some people is the fact that they’ve just been dieting for too long. If you haven’t had a diet break in ages, now is the time to do so.

Going too long on a diet plan will result in a slowed metabolic rate so some time off that diet will be in order to speed it up and get you seeing faster results once again.

Take one week off every 6-8 weeks on your lower calorie diet.

Are any of these a factor for you?Go ahead and give a comment below.

About the Author 

Memphis Adventure Boot Camp Success Stories: Heather Normand

dexter9090 — Wed, 01 May 2013 12:00:44 +0000

I started boot camp about a year ago. I had twins. I wanted to take off a bit of that baby weight. I had gone two years and I had still have lost most of the baby weight. So, I originally joined to get rid of that extra baby weight. Since I started boot camp, I have gotten a lot faster and I am able to run a lot more. I am a lot stronger and able to do push-ups a lot than I use to. I have noticed that my stomach, which I thought would never go down has gone mostly away. I have a lot more confidence and lost all of my baby weight. I have lost over 30 pounds and about 15% body fat.

I think the good qualities about Memphis Adventure Boot Camp is that it is a group of women who work together who are supported by Dexter and his staff. You have confidence. You have some who corrects your form when you aren’t doing it right. It’s motivation to keep you going, get you through the rough times, and you past those humps that you weren’t able to get past before. And you meet a lot of good friends too; I have a lot of good friends I have met since joining Memphis Adventure Boot Camp.

See Heather’s Commercial Appeal’s Success Story Article Here: http://www.commercialappeal.com/news/2011/nov/14/success-story-heather-normand/

Fuel Your Health With Whole Foods

dexter9090 — Mon, 29 Apr 2013 12:00:25 +0000

You “diet” and even take your vitamins. Despite all of this, you’re still lacking in the energy department and just don’t feel as good as you’d like to. If you’re still eating processed, fried or lots of pre-packaged foods that could be the problem. Trying adding in as many whole, fresh foods as possible to every meal and snack to see if that’s the magic ingredient you’ve been missing on your mission to gain and sustain good health.

Why should you add whole foods to your routine?

Fresh fruits, vegetables that aren’t processed, pre-packaged or fried are packed full of nutrition. They’re presented on your plate exactly as nature intended them – without chemical additives or cooking processes that deplete them of the nutrients they naturally contain. Even cooked whole foods – if you monitor the cooking process – can make a big difference over other options you might put on your plate.

When you consider that many processed foods also contain preservatives and a host of other chemicals, it’s just simple common sense to arrive at the conclusion that fresh is better.

So, how can you introduce more whole, fresh foods into your daily routine? Here are some tips that can help:

Start with breakfast – It’s very simple to eat healthier at breakfast and it’s also important for setting up your nutritional day on a good note. Consider eggs and be sure to add veggies to the mix, like an omelet. If you must eat on the run, grab fruit instead of a sticky, sugary, nutritionally devoid sweet treat!
Snack right – Snack times are the perfect times to add whole foods into the diet. Instead of grabbing for that bag of chips or the candy bar, reach for a healthful and crunchy nut mix. If sweet is a must in your snacking routine, just add in some raisins for good measure.
Go veggie crazy – Fresh, raw vegetables are easy additions to almost any meal. Consider broccoli, carrots, celery, leafy vegetables and more. Should you prefer your veggies cooked, opt for steaming fresh selections.
Make healthy choices readily available – It’s a simple fact that most people tend to eat what’s easily available when they’re hungry. To make sure your choices are good ones, clear out your home of processed, sugary and high-fat snacks and side dish choices. Load up on fruits and vegetables and make it easy to reach for a bowl of nuts or vegetable slices when you’re in need of a pick-me-up.

Getting into shape and maintaining health call for a holistic approach that includes a healthy diet. Even when eating habits appear good on the surface, they might not be. To fix this, work fresh, whole foods into the routine and be sure exercise is also on the menu. For more advice on getting healthy and staying that way, consult us at Memphis Adventure Boot Camp. We’re here to help!

About the Author 

Memphis Adventure Boot Camp Success Stories: Terry Balton

dexter9090 — Wed, 24 Apr 2013 18:08:42 +0000

I came to Memphis Adventure Boot Camp because I am over 50 and I needed to do something to feel good. It has motivated me, and I have felt better than I have in so long. I have lost weight. I have gained muscle. I can wear jeans that I couldn’t wear. These are a pair of jeans that I couldn’t get into for months, probably over a year. So ya know? I’m kinda proud! I just feel better!

At Memphis Adventure Boot Camp, there’s motivation and we do something different every single time we come. The people are encouraging, the instructors are encouraging, it just makes it fun!

How To Prepare Your Own Gourmet Coffee Beverage

dexter9090 — Mon, 22 Apr 2013 12:00:49 +0000

If you’re like many people, you get up with the thought of coffee going through your mind. If you’ve ever had one of those mornings where you just can’t get out of bed, you know very well just how powerful that cup of coffee can be to get you up and running.

For many though, this cup of coffee doesn’t come home brewed. Instead, they’re turning to the local coffee shop and picking up a gourmet beverage that comes complete with whip cream and all the fixings.

Little to do they realize however that they’re also packing in at least 300-500 calories with that cup of coffee, mostly sugar, and often a high amount of hydrogenated fat as well.

If you want to save your diet, you need to say so-long to these coffee drinks.

So what can you have instead? The smarter solution is to come up with your own gourmet coffee beverage that will allow you to stick to your diet with ease.

Let’s show you how you can do just that so that your morning pick-me-up doesn’t destroy your diet.

Mix In Some Vanilla Protein

The very first thing that you should consider doing is rather than adding a bunch of cheap hydrogenated creamer to your morning cup of coffee, add in some vanilla egg protein powder instead.

This will add the creamy taste that you’re looking for but will actually add some nutrition that you need. While cream is high in saturated fat, the protein will contain the amino acids that your body needs to make a fast recovery from your hard workout sessions.

Many people already fall short in their protein intake as it is, so this can really help out.

Use Sugar Free Syrups
In addition to that, you should also consider using some sugar free syrups as well. This is one of the primary reasons that your gourmet coffee has such great flavor – they’re adding in sugar-filled syrups after preparation.

To slash at least 80 calories per serving, switch to sugar free instead. You can purchase these from your local specialty foods store or some coffee houses will even sell them by the bottle themselves as well.

Add Stevia Or Another Sweetener

To help make sure that you’re keeping the sugar content of that beverage down as best as possible, make sure that you aren’t adding excess sugar.

Instead, turn to Stevia or some other sweetener that contains no calories. The last thing you want is a rush of caffeine and sugar in your system, as when the crash hits, it’ll hit you hard.

Stevia will add the sweet taste and still be healthy for the body.

Use Cinnamon For Added Flavor

Finally, the last thing to consider is adding some cinnamon into the mix as well. Cinnamon is great for boosting the flavor and will not contain any calories either.

What’s more is that cinnamon can also help to control your blood glucose levels, so is perfect for those who do suffer from blood sugar levels.

So next time you wake up in the morning with a craving for your favorite rich coffee drink, reconsider. Instead, think about preparing your own. It’ll be a much healthier choice and you’ll save yourself hundreds of calories and sugar consumption in the process.

About the Author 

Memphis Adventure Boot Camp Success Stories: Paula Barnes

dexter9090 — Wed, 17 Apr 2013 12:00:15 +0000

I started boot camp at the end of February 2011. When I first started I could only do one real push-up correctly. I wouldn’t say that I was a sedentary person but my activity was mainly limited to weekends playing softball or an occasional bike ride. I joined boot camp to try something different because I was bored with “routine fitness center classes.” I get bored doing the same thing over and over again. Overall that is probably the main reason I have continued with boot camp as long as I have. The Bartlett Rec. Center is 1 mile from my home but I would rather drive 11 miles to do what I have been doing. Also, the encouragement and modifications that all the staff provide is outstanding. It truly is like having your on personal trainer.

I have definitely seen changes in my body and the way my clothes fit or don’t! I am 53 years old and I am in better shape now than when I was in my late 20’s early 30’s. My stamina and energy level is great and it is pretty nice when others around you take notice. I have taken part in Memphis Adventure Boot Camp’s 14 Day Fat Flush and saw amazing results with that.

Taking part in boot camp was a whole different ballgame for a lot of reasons. Committing to a new meal plan not diet, accountability in regards to writing it all down, and participating in boot camp at least 3 times a week were just a few of the challenges. All of these have been worth it. It has made me more disciplined about my overall journey in life. It is not only important to keep your body physically healthy but your mind and I think more importantly your walk with Christ as well. I have become more disciplined in all of the above.