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[BiG 10]

Welcome to the TeamLAN Fitness Camp!  The purpose of this program is to create a network of friends to help you track your fitness progress so you can meet your goals.  How you go about obtaining your goals is entirely up to you.  If you don’t know what to do, you can follow my little program found below.

Must Knows:

Everyone must track their progress via this online spreadsheet (almost any email account will work, I just need to send you an invitation).  Women can download this excel spreadsheet and fill in the numbers on their computer and then transfer the progress-only numbers (lbs/inches lost) to the public one.  Men – suck it up, we’re all using the public spreadsheet.  To edit the file, simply select “Edit in browser” from the link and away you go.  If you're having trouble gaining access, let me know.

Each person has a tab at the bottom of the document which is where you track your numbers (don’t edit the “Main” tab).  As you edit your sheet, it will automatically be saved as you enter the numbers.  When complete, simply go to “File – Close” and you’re set.

Every Monday morning we will weigh ourselves.  Every other Monday we will measure ourselves.

If you need help, give me a call.

Sample Program:

++ Basic ++

Diet:

1.   Watch your portions (especially dinner) and don’t eat past 7pm.
2.   Minimize sugars and cut back on carbs.
3.   Yup, that’s it.  Pretty basic, huh?

Exercise:

1.   Start doing one (1) burpee on Day 1 and add an extra burpee each day after that.   After a week, you should be doing 7 burpees, two weeks = 14 burpees, etc.  How to do a burpee (drop to your knees for your push-up if a normal one is too hard or skip the jump at the end if you have knee pain).  Everyone should start with one (1).  Don't kill yourself trying to do as many as you can at the start.  It'll get hard soon enough.
2.   Again, that’s it.  Pretty darn basic!

If you do the above, you will lose weight and drop inches.  A few simple changes in your diet, and an exercise that spikes your heart rate and jump starts your metabolism will get your body burning fat in no time.  I highly recommend doing burpees before you shower in the morning as that gets the metabolism going for the rest of the day.

++Advance++

Diet:

1.   Follow the Zone Diet (found here).  This program is full of good, healthy eating habits and doesn’t rob you of one specific thing (carbs, fats, etc.)

Exercise

1.   Running - Couch to 5k program (found here)
2.   Daily burpees after running

If you want something more, you can check out Crossfit (found here), P90X (found here), or I can send you some workout spreadsheets I’ve used at the gym.  The goal is to spike that heart rate, get the blood pumping, and feel the burn!  If you're into running, try sprinting for 20 seconds, slow jog for 30 sec, sprint 20, jog 30.  High exertion followed with a quick cool down and repeating that for 20 minutes will shed pounds very quickly.

I hope this doesn’t feel too overwhelming nor does it feel like a major life change.  You can mix and match any of the above to suit you.  I think too many times we get so worked up trying to follow some strict diet, count every calorie, or do some unsustainable workout routine that we quickly burn out.  Let me know if you have any questions and good luck!  I can’t wait to see your progress!

Participants (17):
Army
AzSyn
Barb
BiG 10
Carol
Gma Smithson
Guapo
Hossman
Lachelle
Leta
Magistrate
OD
Shauna
Stacey
Trevie
Warped
Verxion

[BiG 10]

Many have asked about my breakfast, so here's the step-by-step (with pictures).

Steel Cut Oatmeal - the REAL breakfast of Champions

Depending on where you buy your steel cut oats, the cook times and measurements will vary.  We get ours from a store called Honeyville Farms in Chandler (Chandler Blvd and 56th St - right behind Harley Davidson) as we found they have the best prices.

Honeyville's instructions say 6 cups of water to 1 cup of oats, so here's roughly 17 cups (instead of 18 - I like to reduce the water just a little bit) of boiling water and 3 cups of oats:


Bring water to boil, throw in a pinch of salt, reduce heat to medium-low, throw in 3 cups of oats, and stir it a little.  Set timer for 30 minutes. 

When you dump these Honeyville oats in, they leave a film on top of the water:


I don't like the film, so I take a large spoon and carefully skim off the top layer w/out taking too much water out:


I go back and stir the oats two or three times as it is cooking, and if I see some film, I scoop it out.

After 30 minutes, take it off the heat and let it sit.  It should look like this:


Let the oatmeal sit for a minimum 15 minutes as it is as hot as molten lava and will melt/deform plastic containers.  Here's what it looks like before going in the fridge:


A batch like this will last at least a week in our house, maybe two.

The best part about cooking it this way is how fast it takes getting breakfast ready.  Just put some cold oatmeal in a bowl and throw it in the microwave for 1 minute.  It'll come out nice and warm.

I am a little health nut for breakfast, so here's what I do to mine:

I get about this much oatmeal in a bowl (little less than a cup) and heat it up for a minute:


Then I add a couple crushed walnuts:




Toss in some raisins (this is my "sweetener" as raisins are pretty sugary):


Then I add a big spoonful of low fat (2%) cottage cheese:


Mix it all together and eat as is:


Lachelle refuses to touch this stuff because it doesn't have any sugar in it, but it is SUCH a healthy breakfast for you.  It has lots of fiber and protein, plus the good fat from the walnuts, and it fills you up.  The lack of additional sugar help keeps your glucose levels from spiking and therefore less cravings to deal with.

I'll admit it took a few days to get used to this variation as brown sugar'ed oatmeal tastes a LOT better, but I love this stuff now.  Been eating oatmeal this way for a year and don't plan on changing anytime soon.

[Verxion]

I've grabbed RunKeeper and "Lose It!" apps for my phone.  They haven't released "Lose It!" for android yet, so if any iPhone people are in this thing, let me know, we can set each other up as friends in the app and help motivate each other.

RunKeeper looks really good so far.

-Verxion

[krazyk]

Would it be a travesty to use my Wii Fit for my exercising?

[BiG 10]

Whatever gets the heart rate going. 

[Guapo]

I can't figure out how to enter the numbers.     Do I need a Windows Live account?

I'm not sure what I was on Monday the 28th, but yesterday (6-30) I was 253.  I'm at 251 today.

I'm currently only tracking my weight.  I do as much exercise as I can fit into my schedule.  It generally consists of tennis & cycling.  I've never busted out the tape measure to see my chest or butt size or anything like that.  I can only tell you that my belt is down 3 eyes.

I started my diet on May 30.  I'm 1 month and 1 day into it.  I've lost 34 lbs so far.  My goal is 200 lbs... for now.  I'd eventually like to see if I can get back down to 185, which is probably me at my healthiest.

[Jodiuh]

In the event cottage cheese + oatmeal doesn't appeal to you, Whole Foods sell a mightily tasty brand of Apple Chicken Sausage that's high in protein and low in calories and fat. The syrup adds a little carb, but it's much better that way. Then you can have your oatmeal w/ some frozen fruit (it tends to "sugar" up the oatmeal so you don't need any refined sugar).

[zupahwez0e]

leave it to jod to post sausage.

[Guapo]

leave it to jod to post sausage.

Yeah no kidding - that's what I was thinking too.  Geez Jod - keep your sick subliminal messages to yourself!

[Bean]

http://www.cnn.com/video/#/video/health/2010/07/27/weight.loss.sites.cnn?hpt=C2

read it or view it