Great Saturday Morning Workout

Circuits- 50/10 4 sets (20 minutes total)
8 count body builders
reverse lunge with val slide
crab tricep dips
walking w/ bands
renegade rows (no weight)


Cardio- 4 sets
side shuffle => cone=> squat to ground jump

Abs- 3 sets
Up and downs x 10
Ballerina x 20 total
Reverse Crunch x 10

Fast Food Bull!

By now, I am sure you have heard all about this new Kentucky Grilled Chicken.


And while I have no doubt that this is a better option than the fried chicken alternative, it’s still nowhere near an ideal food choice.



KFC says the grilled chicken has significantly fewer calories and fat, plus much less sodium, than its Original Recipe fried chicken that launched the brand more than a half-century ago.

After all, just as, if not more, damaging to our waistlines are the high calorie side dishes accompanying the chicken which are filled with refined starches and sugars and unnecessary amounts of saturated fat.

For too long now the fast food industry has made a killing on misinforming consumers about what is and isn’t healthy.


KFC claimed that it recently did switch cooking oils to eliminate all trans fats from their products- a noble effort indeed. But upon further review, this does not look to be the case…


Here are the ingredients directly from their website:

KFC ® Grilled Chicken

Fresh Chicken Marinated with: Salt, Sodium Phosphate, and Monosodium Glutamate Seasoned with: Maltodextrin, Salt, Bleached Wheat lour, Partially Hydrogenated Soybean and Cottonseed Oil, Monosodium Glutamate, Spices, Palm Oil, Natural Flavor, Garlic Powder, Soy Sauce (Soybean, Wheat, Salt), Chicken Fat, Chicken Broth, Autolyzed Yeast, Beef Powder, Rendered Beef Fat, Extractives of Turmeric, Dehydrated Carrot, Onion Powder, and mot more than 2% Each of Calcium Silicate and Silicon Dioxide Added as Anticaking Agents.

Contains Wheat and Soy


I don’t know about you, but this certainly doesn’t sound like it has good nutritional value. First of all, “Partially Hydrogenated Soybean and Cottonseed Oil” is not good for you and is a form of trans fat.

Trans fats are synthetic fats that are essentially foreign agents in our bodies. There is truly no room for them in a healthy diet.


Plus, remember that a great rule of thumb is that the fewer ingredients in a food item the better it is for you, ideally less than 5 ingredients being a good marker. Well, if you count the ingredients in this “health” food, there are well over 20!


Fast food and convenience store marketing campaigns make it very hard for us trainers to do our jobs.


When a company says:

“Our _____ (name of product) is good for you because it’s low in fat or fat-free”

OR

“Our _____ (name of product) is good for you because it’s got no sugar”

OR

“Our _____ (name of product) is the perfect snack because it’s only 100 calories.”


In general, here are some great user-friendly guidelines to cut through all of the bull these money-hungry food companies are sending our way:


Beware of “Fat-Free or Low Fat” Foods:

These food choices are often high in sugar or contain added sugar to make up for taste lost which wreak havoc on your energy levels and prevent fat loss.


Look Out for “Sugar-Free” Products:

These food choices are typically made with artificial ingredients and sweeteners and/or are sometimes higher in fat to make up for taste lost and/or often contains sugar-alcohols that tear up your digestive system.

Stay Away From “100 Calorie” Items:


These low calorie bags contain ZERO nutritional value with little to no protein and are low in fiber and natural, healthy fats. Plus, these weight-gainers by another name do not fill you up between meals.


Probably the most infamous “healthy” marketing campaign is 100-CALORIE SNACK PACKS.


Which is better for you body: 100 calories of broccoli or 100 calories of mini-muffins?

I know personally I could easily eat 10 of these packs without getting stuffed- I guess that would be a 1,000-CALORIE SNACK PACK ;)


Unfortunately, we live in a calorie-conscious society, and marketers truly take piggyback on this.

But you don’t need to be a dope like the rest of them.


Educate yourself.

Educate your friends.

Educate your family.


Remember, the market determines the direction companies will go. If we choose not to put this garbage in our bellies anymore, they will make less of it.

Sweetheart Deal For Boot Camp

More great boot camp news everyone!!

First off, I want to say thanks to all my current boot camp members! You are such a great bunch and I am so enjoying teaching you! Oh and if you have had a chance to try the Prograde Cravers ( those little dark chocolate yummy snacks) they are having a 14% off sale for Valentine’s Day, but it ends on Saturday, so get your order in NOW! Click HERE and use this code when you check out: vday0909

For those of you who haven’t tried them, they are Organic Dark Chocolate Prograde Cravers which have no preservatives, only 180 calories and they come in three delicious flavors: peanut butter, almond butter and spirulina. Very yummy and satisfying!

Now I want to try and get the rest of you to come and give boot camp a shot! Check out these testimonials:

“I have been taking her boot camp classes for about a month now and I have become addicted. You can go at your own and make the workout as challenging as you need it. It is a great stress reliever after a long day at work. Angie also gives nutrition advice and meal plans. This has really helped rethink about the things I eat and the fuel I am giving (or not giving to my body).” Barb Kowalski

“Although I have only been to two classes I feel that my continuing participation will lead me to better health and fitness. Angie is very personable, assists in form and has shown me the more "beginner" moves to which someday, I will graduate to the more standard moves. The workout is an intense 30 minutes. I haven't worked so hard in years. Very recommended.” Catherine Curtsinger

New members are able to take advantage of these February Sweetheart Deals!

*Sign up for 4 weeks of Classes and get ONE WEEK FREE!

*Sign up with a friend for 4 weeks of classes and both of you will receive 1 Individual Training Classes FREE!

**Current members, if you get a friend to join for 4 weeks (2 sessions per week minimum paid in full), you will also be able to receive 1 Individual Training Class FREE!

Contact me if interested at buildabetteru@gmail.com.

Our first Nutrition Class will begin on Thursday, February 26th, after boot camp class. Each member will be asked to bring a healthy snack on a designated month. I will start by bringing Prograde Cravers for everyone on the 26th. Please let me know if you will be attending, as I need to know how many handouts and snacks to bring.

I am in the process of getting a 6 or 6:15am boot camp class going on Tuesdays and Thursdays. This will be a Co-Ed Class and hope to get it up and going soon! Let me know if you are interested and I will keep you updated on when we will be starting! My plans are to have it up and going by March!

If you have any questions about anything, just send me and email at buildabetteru@gmail.com or give me a call at 304-746-1432. I am here to help!

Let’s make 2009 YOUR year to SHINE!!

Longmont Boot Camp Has Moved

Our boot camp classes are now taking place at LifeBridge Christian Church in Longmont, so that we can do them all year round!

Right now we are currently doing them outside on the North end of the church, but when the weather starts to get cooler, we will move them inside (not as much fun, but still butt kicking!)

The current session runs for 6 weeks, and is done September 27th. Classes are Tuesday and Thursday evenings from 6:00-6:30pm and Saturday mornings from 7:00-7:30am (until further notice).

You can join us for 1, 2 or 3 classes per week! If you are serious and would like to see some great results, I recommend 3 classes per week!

I offer FREE nutrition advice and will track your body fat and measurements if you wish.