(David Krainiak 866-861-5423, David@MIBootCamps.com)
FOR IMMEDIATE RELEASE:
THIS VALENTINE’S DAY, BREAK A SWEAT WITH YOUR HONEY
(Northville, Mi, February 10) – Valentine’s Day is just around the corner –how are you planning to celebrate it? Are you going to open that box of chocolates and finish it before the night is over?
Or are you going to a restaurant and indulge in all kinds of fattening foods that are usually on offer on Valentine’s Day?
Here’s a great idea: how about a fitness date instead?
While this kind of date may not be as popular as a traditional dinner out, it is much healthier in a long run. In fact, a recent Indiana University study found that 92 percent of married couples who worked out together stuck to their exercise program, compared to 50 percent of people who go it alone.
The reason for it is simple, says David Krainiak, owner of Michigan’s Adventure Boot Camp with 6 locations in suburbs of Detroit. “Partners will support, encourage and motivate each other to keep going,” he notes. “This is one of those times that too much togetherness is actually a good thing!”
Another advantage of couple fitness is spending quality time together. “This is a great opportunity to carve out an hour or so in your busy schedule and do something that will benefit you both, physically and mentally,” Krainiak says.
He points out that very often just the opposite happens – research shows that people become sedentary, rather than active, when they get married. A British study released last year reported that married people exercise much less than their single counterparts. And earlier findings, including research from University of North Carolina, have shown that married couples are twice as likely to become obese due to their inactivity.
“Unfortunately, many people tend to neglect their health and appearance once they get married,” Krainiak says. “Or, it may just be that they are overwhelmed by work and family obligations and just don’t have time or energy for physical activity.”
However, scheduling a common workout is not difficult – it’s all a matter of good planning, he says:
Decide that instead of sitting in front of TV or a computer on certain days, you will focus on healthy activities.
Set fitness goals: weight loss or maintenance, cardio workout, strength training, stress relief, arthritis prevention – whatever your most immediate needs are.
Discuss which physical activities both of you enjoy the most – having fun while you exercise with ensure you are not tempted to throw in the towel.
Agree that if one of you feels like giving up, the other one will offer encouragement.
From time to time, review your progress. The better your results are, the more motivated you’ll be to keep going.
If you don’t have a spouse or a significant other in your life, you can still benefit from “couples” workouts, Krainiak says. “Just find a workout buddy, someone who shares your goals and will keep you on track,” he suggests. “And that’s a terrific advice for any day of the year, not just Valentine’s!”
About Michigan’s Adventure Boot Camp for Women:
Michigan's Adventure Boot Camp is a four week outdoor/indoor fitness program that offers fitness instruction, nutritional counseling and motivational training - packed with fun and energizing activities designed to help you reach your fitness goals. Whether you want to lose weight to fit into those skinny jeans, shed the extra pounds from a pregnancy or just get fit for yourself and your loved ones, this is the program for you!
David Krainiak is the Head Trainer of Michigan’s Adventure Boot Camps. Also, David is Program Director and Owner of all the Adventure Boot Camp locations.
David is a highly qualified and multi-level fitness instructor. He attended college for Exercise Science and Business. He continuously educates himself and is currently a NESTA Certified Adventure BootCamp Instructor and has acquired 15 certifications. David K was born and raised right here in Detroit. He has over 15 yrs of health and fitness experience starting back in his earliest years playing sports and competing in martial arts as a kid. David is also a published free lance writer and co-authored several books including the Wellness Code which will be in stores next Spring He still continues to write articles for various publications. He frequently does public speaking engagements as well and is available for bookings. He has appeared in dozens of magazines, newspapers, CBS, the local tv news, on the radio, is a regular guest on the Fox 2 Get Fit Segment, and is available for media opportunities.
David Krainiak, Michigan fitness bootcamp,Novi bootcamp northville boot camp, Rochester, Ann Arbor, Birmingham, Women's Boot Camp in Royal Oak, Macomb boot camp, Madison Hts bootcamp, bootcamp royal oak.
Friday, February 10, 2012
Monday, December 12, 2011
A Pedometer is the Key to Fitness and Weight Loss
A Pedometer is the Key to Fitness and Weight Loss
Pedometers are your best kept secret to making exercising easier, improving your health and having fun in the process. They help to streamline your walking routine and move you closer to your physical goals, one step at a time. Walking is one of the simplest, most cost-effective, and enjoyable forms of activity. Clipping on a pedometer helps to take out all of the guess work and lets you see your accomplishments before your eyes. How long will it be before you begin to see results? The answer: almost immediately! You will first notice a difference in your energy followed by improvements in your fitness level, performance, fat loss and muscular endurance.
A pedometer gives you specific feedback on your progress and inspires you to go a little longer or make better time in the same distance. Glancing down at your pedometer is assurance that you are doing your body a world of good. When clipped onto your belt, the pedometer (which is smaller than a pager) can be just the inspiration you need to get you moving from sedentary to fabulously fit. Put it on when you get out of bed in the morning to see how many steps you take all day. Gradually build your way up to a goal of 10,000 steps a day which is predicted to be the amount necessary for heart health. Do periodic step checks throughout the day to make sure you are achieving your goal. This way you will not be left with a majority of the steps to do at night. You can set goals to increase your steps by 5 percent increments every day until you reach 10,000. Don't worry if it takes you a month or a year or more.
Start slowly and incorporate some of the following tips for using a pedometer to build up to 10,000 steps a day:
Any time you are waiting, get moving. For example, take a walk while waiting to pick the kids up from practice, waiting for your car to be serviced or waiting for a plane.
Do all of your Saturday errands on foot. For example, park your car on one side of town and walk to the bank, post office, card store, video store and so on.
Make it a family affair. Share quality time taking an evening walk rather than sitting at the table eating seconds or lying on the couch. Push the baby in a stroller or walk alongside the kids on their bikes.
Keep a journal. Note your total miles each day. Record how you felt after exercising as well as your goals for the next day. Some sophisticated pedometers can download all of your data.
Have rewards ready. For example, when you reach 5,000 steps, buy a new CD to listen to while you walk. When you reach 7,500 steps, treat yourself to a massage.
Park your car at the end of the lot or in the next lot over.
Get off the train a stop early.
Take the scenic route by foot to your office or when traveling about during the work day.
Use the stairs instead of the elevator.
On long drives, stop every hour and walk around for 15 minutes.
Meet friends for a walk rather than lunch.
Make walking fun by dancing to your favorite music.
Use the push mower instead of the riding mower.
Join a walking club.
Sign up for a walk-a-thon and begin training today.
Volunteer to train a guide dog for the blind or handicapped.
There are enjoyable places to walk everywhere you look including golf courses, parks, rail trails, city streets, beaches, college campuses and so on. All you need to get started are some supportive sneakers, loose fitting clothing, a bottle of water and your pedometer.
Friday, December 9, 2011
Fitness Expert David Krainiak Signs With
Fitness Expert David Krainiak Signs With Dicks + Nanton Celebrity Branding Agency
Nick Nanton, Esq. and JW Dicks, Esq., co-founders of Dicks + Nanton Celebrity Branding Agency, have recently signed nationally recognized Fitness Expert, David Krainiak.
Orlando, Fla. – December 8, 2011 – Fitness Expert, Entrepreneur, Consultant, Actor and Writer, David Krainiak, has been signed by the Dicks + Nanton Celebrity Branding Agency. David is the Owner and Program Director of all Adventure Boot Camp locations. His company, David K Enterprises Inc., is working with other professionals in Michigan to innovate new fitness and health programs for adults as well as our kids to make Michigan a healthier and leaner state.
David has appeared in dozens of magazines, newspapers, TV, and on the radio. He has worked on projects from large-scale events to building one of the largest women’s only boot camp companies in the Midwest. David was nominated as “best Personal Trainer” in Hour Magazines “2010, and 2011 BEST OF DETROIT”.
David is expanding on a national level with his work of helping women create their dream bodies and the ultimate fitness lifestyle. He also continues his work as a consultant, working with fitness professionals to teach them how to earn six and seven-figure incomes and climb to the top of their field.
For more information on David Krainiak, please visit www.mibootcamps.com.
For media inquiries only, contact Lindsay Dicks at 407-215-7564 or lindsay@dnagency.com.
About The Dicks + Nanton Celebrity Branding® Agency
The Dicks + Nanton Celebrity Branding® Agency is a media, marketing, PR and branding agency that signs entrepreneurs and professionals at the top of their fields and helps their clients spread their message and get in front of a global audience to continue their clients’ mission of helping others. Nick Nanton, Esq., J.W. Dicks, Esq., Lindsay Dicks and Greg Rollett, the principals of the firm, represent more than 1000 entrepreneurs, experts, professionals, authors and speakers in more than 25 countries around the world and help spread their clients message through the use of their proprietary systems for Media, Marketing and PR.
An Emmy award-winning director, Nick Nanton, Esq. is known as The Top Agent To Celebrity Experts. Nick’s expertise on branding and marketing has been sought out and featured in the Los Angeles Times, Orlando Sentinel, The Chicago Tribune, The California Chronicle, DailyMe.com, FastCompany.com, USA Today, Newsweek, Wall Street Journal, along with NBC, CBS, ABC and FOX affiliates around the country. JW Dicks, Esq. is one of America’s leading experts on business development and marketing. He has developed the marketing and sales strategies of more than $1 Billion in sales of products and services. JW emphasizes branding, and the importance of multiple income streams and scalable business models to his clients and gives them actionable strategies to expand their businesses with unique strategies to help others in any economic climate.
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Keywords:
David Krainiak, Michigan boot camp, Michigan gym, adventure boot camps, women’s only boot camp, Nick Nanton, JW Dicks, CelebrityPress, business and marketing book publisher, personal branding, branding agency, branding and marketing, personal branding expert, branding consultants, branding strategies, celebrity agent, expert agent, celebrity lawyer, music lawyer, celebrity branding, business growth, Orlando Marketing, business consulting
Nick Nanton, Esq. and JW Dicks, Esq., co-founders of Dicks + Nanton Celebrity Branding Agency, have recently signed nationally recognized Fitness Expert, David Krainiak.
Orlando, Fla. – December 8, 2011 – Fitness Expert, Entrepreneur, Consultant, Actor and Writer, David Krainiak, has been signed by the Dicks + Nanton Celebrity Branding Agency. David is the Owner and Program Director of all Adventure Boot Camp locations. His company, David K Enterprises Inc., is working with other professionals in Michigan to innovate new fitness and health programs for adults as well as our kids to make Michigan a healthier and leaner state.
David has appeared in dozens of magazines, newspapers, TV, and on the radio. He has worked on projects from large-scale events to building one of the largest women’s only boot camp companies in the Midwest. David was nominated as “best Personal Trainer” in Hour Magazines “2010, and 2011 BEST OF DETROIT”.
David is expanding on a national level with his work of helping women create their dream bodies and the ultimate fitness lifestyle. He also continues his work as a consultant, working with fitness professionals to teach them how to earn six and seven-figure incomes and climb to the top of their field.
For more information on David Krainiak, please visit www.mibootcamps.com.
For media inquiries only, contact Lindsay Dicks at 407-215-7564 or lindsay@dnagency.com.
About The Dicks + Nanton Celebrity Branding® Agency
The Dicks + Nanton Celebrity Branding® Agency is a media, marketing, PR and branding agency that signs entrepreneurs and professionals at the top of their fields and helps their clients spread their message and get in front of a global audience to continue their clients’ mission of helping others. Nick Nanton, Esq., J.W. Dicks, Esq., Lindsay Dicks and Greg Rollett, the principals of the firm, represent more than 1000 entrepreneurs, experts, professionals, authors and speakers in more than 25 countries around the world and help spread their clients message through the use of their proprietary systems for Media, Marketing and PR.
An Emmy award-winning director, Nick Nanton, Esq. is known as The Top Agent To Celebrity Experts. Nick’s expertise on branding and marketing has been sought out and featured in the Los Angeles Times, Orlando Sentinel, The Chicago Tribune, The California Chronicle, DailyMe.com, FastCompany.com, USA Today, Newsweek, Wall Street Journal, along with NBC, CBS, ABC and FOX affiliates around the country. JW Dicks, Esq. is one of America’s leading experts on business development and marketing. He has developed the marketing and sales strategies of more than $1 Billion in sales of products and services. JW emphasizes branding, and the importance of multiple income streams and scalable business models to his clients and gives them actionable strategies to expand their businesses with unique strategies to help others in any economic climate.
###
Keywords:
David Krainiak, Michigan boot camp, Michigan gym, adventure boot camps, women’s only boot camp, Nick Nanton, JW Dicks, CelebrityPress, business and marketing book publisher, personal branding, branding agency, branding and marketing, personal branding expert, branding consultants, branding strategies, celebrity agent, expert agent, celebrity lawyer, music lawyer, celebrity branding, business growth, Orlando Marketing, business consulting
Monday, November 28, 2011
Chris Chelios Workout
http://www.myfoxdetroit.com/dpp/mornings/get_fit/get-fit-the-chris-chelios-workout-20111128
1. 50 jumping jacks
2. Dumbbell Rows, 1 arm: 15-25 reps
3. Dumbbell Deadlifts: 15-25 reps
4. Dumbbell Chest Press: 15-25 reps
5. Dumbbell Tricep Close Push-Ups: 15-25 reps
6. Lateral Raises: 15-25 reps
7. Single Leg Lunges on Bench: 15-25 reps
Repeat all seven exercises starting at the top and working down. Beginners should perform the circuit for 15 minutes. For those more advanced, complete the circuit and repeat for up to one hour, three times a week.
Choose a weight that feels pretty challenging and by the time you get to 15 repetitions it should start being pretty difficult to continue and by the time you get to 25 it should be extremely difficult to continue.
If you need to rest up to 30 seconds in between exercises....basically you want to transition from exercise to exercise with minimum rest.
I challenge you to do this for an entire hour!! If you do this workout please email me and post some comments on here....let me know how you like it. Ive done it many times and its a killer.
My man Chris was a warrior on the ice and still is off the ice!
D
1. 50 jumping jacks
2. Dumbbell Rows, 1 arm: 15-25 reps
3. Dumbbell Deadlifts: 15-25 reps
4. Dumbbell Chest Press: 15-25 reps
5. Dumbbell Tricep Close Push-Ups: 15-25 reps
6. Lateral Raises: 15-25 reps
7. Single Leg Lunges on Bench: 15-25 reps
Repeat all seven exercises starting at the top and working down. Beginners should perform the circuit for 15 minutes. For those more advanced, complete the circuit and repeat for up to one hour, three times a week.
Choose a weight that feels pretty challenging and by the time you get to 15 repetitions it should start being pretty difficult to continue and by the time you get to 25 it should be extremely difficult to continue.
If you need to rest up to 30 seconds in between exercises....basically you want to transition from exercise to exercise with minimum rest.
I challenge you to do this for an entire hour!! If you do this workout please email me and post some comments on here....let me know how you like it. Ive done it many times and its a killer.
My man Chris was a warrior on the ice and still is off the ice!
D
Friday, November 25, 2011
10 Healthy Foods Under $1
10 Healthy Foods Under $1
Even with rising food prices, it's possible to shop for healthy foods without spending a fortune.
By Elaine Magee, MPH, RD And Ronald Adamany, MD, Jill Adams, Shahreen Abedin, Jane Meredith Adams WebMD Feature
Reviewed by Louise Chang, MD
Most of us don't need to hear it or read it ... we have felt it in our wallets every time we've gone to the grocery store. But just because food prices are rising doesn't mean you can't make healthy food choices.
The good news is that many foods that are good for you are also cheap. Here is our list of the top healthy foods you can find in your grocery store for under a dollar.
Prices may vary based on the store, location, and time of year.
1. Apples
Great for: Snacks, green salads, main dish salads, and fruit salads.
What's a serving? 1 large apple.
Price per serving: About $1. Apples sell for about $1.99 per pound, and an extra large crisp apple weighs about 1/2 pound.
Nutrition Info per serving: 117 calories, 5 grams fiber, 17% Daily Value for vitamin C, and 7% Daily Value for potassium.
2. Bananas
Great for: Snacks and fruit salads, yogurt parfaits, and smoothies.
What's a serving? 1 banana.
Price per serving: About 45 cents. Bananas sell for about $0.89 per pound, and a large banana weighs about 1/2 pound
Nutrition Info per serving: 121 calories, 3.5 grams fiber, 14% Daily Value for potassium (487 mg), 20% Daily Value for vitamin C.
3. Baby Carrots (in bags)
Great for: Snacks, casseroles, stews, veggie platters, and side dishes.
What's a serving? About 1/2 cup or 2 ounces raw.
Price per serving: 19 cents. A 16-ounce bag costs about $1 on sale and contains about 8 servings (2 ounces each).
Nutrition Info per serving: 27 calories, 2 grams of fiber, 200% Daily Value for vitamin A, and 7% Daily Value for vitamin C.
4. Canned Beans
Great for: Green salads, casseroles, stews, and chili. Types of beans range from 50% less sodium kidney beans and black beans to white beans and garbanzo beans.
What's a serving? Each can contains about 3.5 (1/2-cup) servings.
Price per serving: About 28 cents. You can buy a 15-ounce can for about $1 on sale.
Nutrition Info per serving: About 120 calories (for kidney beans), 7 grams protein, 6 grams fiber, and 6% Daily Value for calcium, and 10% Daily Value for iron.
5. Canned Tomatoes
Great for: Italian and Mexican recipes, chili, stew, and casseroles. Flavor options range from no-salt-added sliced stewed tomatoes to diced tomatoes with garlic and olive oil.
What's a serving? One can contains about 3.5 (1/2-cup) servings.
Price per serving: About 28 cents. You can buy a 14.5-ounce can for about $1 on sale (often less for store brands).
Nutrition Info per serving: About 25 calories, 1 gram fiber, 10% Daily Value of vitamin A, and 15% Daily Value of vitamin C.
6. Oranges (extra large navel oranges)
Great for: Snacks, green salads, and fruit salads.
What's a serving? 1 large or extra large orange.
Price per serving: 40 cents for a large orange and 79 cents for an extra large orange. Oranges sell for around $0.79 per pound, and a large orange is about 1/2 pound, whereas an extra large orange is about 1 pound.
Nutrition Info per serving: (for an 8 ounce orange): 106 calories, 5.5 grams fiber, 10% Daily Value for vitamin A, 200% Daily Value vitamin C, 17% Daily Value for folate, 9% Daily Value for calcium, and 12% potassium.
7. Pears
Great for: Snacks, as an appetizer with cheese, green salads, and fruit salads.
What's a serving? 1 large pear
Price per serving: about 45 cents for a large pear. Pears sell for about $0.90 per pound, and a large pear weighs about 1/2 pound.
Nutrition Info per serving: 133 calories, 7 grams of fiber, 16% Daily Value for vitamin C, and 8% for potassium.
8. Lentils (dry)
Great for: Soups and stews, cold bean salads, and casseroles.
What's a serving? 2 ounces (dry)
Price per serving: 14 cents. A 16 ounce bag sells for $1.12 (on sale) and contains eight servings.
Nutrition Info per serving: 195 calories, 14 grams protein, 6 grams fiber, 24% Daily Value for Iron, 10% Daily Value for magnesium and potassium.
9. Pearl Barley (dry)
Great for: Soups and stews, cold salads, and casseroles.
What's a serving? 2 ounces (dry)
Price per serving: About 12 cents. A 16 ounce bag of dry pearl barley sells for about $0.94 and contains about 8 servings.
Nutrition Info per serving: 199 calories, 9 grams fiber, 2.5 grams soluble fiber, 6 grams protein, 8% Daily Value for iron, and 11% Daily Value for magnesium.
10. Yogurt (plain, lowfat, or fat-free)
Great for: Smoothies, yogurt parfait, dips, and dressings.
What's a serving? An 8-ounce or 6-ounce container is usually a serving.
Price per serving: 60 cents. This is usually the price for an 8-ounce container of plain yogurt.
Nutrition Info per serving: (for 8 ounces of fat-free plain yogurt): 130 calories, 13 grams of protein, 45% Daily Value for calcium, plus active cultures such as acidophilus and bifidus.
Even with rising food prices, it's possible to shop for healthy foods without spending a fortune.
By Elaine Magee, MPH, RD And Ronald Adamany, MD, Jill Adams, Shahreen Abedin, Jane Meredith Adams WebMD Feature
Reviewed by Louise Chang, MD
Most of us don't need to hear it or read it ... we have felt it in our wallets every time we've gone to the grocery store. But just because food prices are rising doesn't mean you can't make healthy food choices.
The good news is that many foods that are good for you are also cheap. Here is our list of the top healthy foods you can find in your grocery store for under a dollar.
Prices may vary based on the store, location, and time of year.
1. Apples
Great for: Snacks, green salads, main dish salads, and fruit salads.
What's a serving? 1 large apple.
Price per serving: About $1. Apples sell for about $1.99 per pound, and an extra large crisp apple weighs about 1/2 pound.
Nutrition Info per serving: 117 calories, 5 grams fiber, 17% Daily Value for vitamin C, and 7% Daily Value for potassium.
2. Bananas
Great for: Snacks and fruit salads, yogurt parfaits, and smoothies.
What's a serving? 1 banana.
Price per serving: About 45 cents. Bananas sell for about $0.89 per pound, and a large banana weighs about 1/2 pound
Nutrition Info per serving: 121 calories, 3.5 grams fiber, 14% Daily Value for potassium (487 mg), 20% Daily Value for vitamin C.
3. Baby Carrots (in bags)
Great for: Snacks, casseroles, stews, veggie platters, and side dishes.
What's a serving? About 1/2 cup or 2 ounces raw.
Price per serving: 19 cents. A 16-ounce bag costs about $1 on sale and contains about 8 servings (2 ounces each).
Nutrition Info per serving: 27 calories, 2 grams of fiber, 200% Daily Value for vitamin A, and 7% Daily Value for vitamin C.
4. Canned Beans
Great for: Green salads, casseroles, stews, and chili. Types of beans range from 50% less sodium kidney beans and black beans to white beans and garbanzo beans.
What's a serving? Each can contains about 3.5 (1/2-cup) servings.
Price per serving: About 28 cents. You can buy a 15-ounce can for about $1 on sale.
Nutrition Info per serving: About 120 calories (for kidney beans), 7 grams protein, 6 grams fiber, and 6% Daily Value for calcium, and 10% Daily Value for iron.
5. Canned Tomatoes
Great for: Italian and Mexican recipes, chili, stew, and casseroles. Flavor options range from no-salt-added sliced stewed tomatoes to diced tomatoes with garlic and olive oil.
What's a serving? One can contains about 3.5 (1/2-cup) servings.
Price per serving: About 28 cents. You can buy a 14.5-ounce can for about $1 on sale (often less for store brands).
Nutrition Info per serving: About 25 calories, 1 gram fiber, 10% Daily Value of vitamin A, and 15% Daily Value of vitamin C.
6. Oranges (extra large navel oranges)
Great for: Snacks, green salads, and fruit salads.
What's a serving? 1 large or extra large orange.
Price per serving: 40 cents for a large orange and 79 cents for an extra large orange. Oranges sell for around $0.79 per pound, and a large orange is about 1/2 pound, whereas an extra large orange is about 1 pound.
Nutrition Info per serving: (for an 8 ounce orange): 106 calories, 5.5 grams fiber, 10% Daily Value for vitamin A, 200% Daily Value vitamin C, 17% Daily Value for folate, 9% Daily Value for calcium, and 12% potassium.
7. Pears
Great for: Snacks, as an appetizer with cheese, green salads, and fruit salads.
What's a serving? 1 large pear
Price per serving: about 45 cents for a large pear. Pears sell for about $0.90 per pound, and a large pear weighs about 1/2 pound.
Nutrition Info per serving: 133 calories, 7 grams of fiber, 16% Daily Value for vitamin C, and 8% for potassium.
8. Lentils (dry)
Great for: Soups and stews, cold bean salads, and casseroles.
What's a serving? 2 ounces (dry)
Price per serving: 14 cents. A 16 ounce bag sells for $1.12 (on sale) and contains eight servings.
Nutrition Info per serving: 195 calories, 14 grams protein, 6 grams fiber, 24% Daily Value for Iron, 10% Daily Value for magnesium and potassium.
9. Pearl Barley (dry)
Great for: Soups and stews, cold salads, and casseroles.
What's a serving? 2 ounces (dry)
Price per serving: About 12 cents. A 16 ounce bag of dry pearl barley sells for about $0.94 and contains about 8 servings.
Nutrition Info per serving: 199 calories, 9 grams fiber, 2.5 grams soluble fiber, 6 grams protein, 8% Daily Value for iron, and 11% Daily Value for magnesium.
10. Yogurt (plain, lowfat, or fat-free)
Great for: Smoothies, yogurt parfait, dips, and dressings.
What's a serving? An 8-ounce or 6-ounce container is usually a serving.
Price per serving: 60 cents. This is usually the price for an 8-ounce container of plain yogurt.
Nutrition Info per serving: (for 8 ounces of fat-free plain yogurt): 130 calories, 13 grams of protein, 45% Daily Value for calcium, plus active cultures such as acidophilus and bifidus.
Thursday, November 17, 2011
6 EASY STEPS TO FIT EXERCISE INTO YOUR HOLIDAY SCHEDULE
David Krainiak:
FOR IMMEDIATE RELEASE
LOCAL BOOT CAMP TRAINER:
6 EASY STEPS TO FIT EXERCISE INTO YOUR HOLIDAY SCHEDULE
(Northville, Mi, 11-17-11) – With Thanksgiving just a few days away, can Black Friday be far off? You know what this means: Shopping and other holiday activities will consume so much of your time, regular exercise will be put on the back burner – or forgotten altogether.
“During this time of year, our lives can get very hectic, so workout routines can get disrupted or ignored,” says David Krainiak, owner of Michigan’s Adventure Boot Camp. “It’s easy to say, a few weeks without exercise wont harm me or, I’ll catch up after the New Year’s. However, it will be more difficult to re-start exercising later, when you might have a few post-holiday pounds to lose. And, by the way, running from store to store is NOT exercise!”
Although finding time for regular workouts may be a challenge during the holidays, there are ways to stay on track – it’s all a matter of good planning and motivation, David says.
He suggests these 6 steps to holiday fitness:
Try a bit of visualization. “Imagine yourself on January 1 – and beyond – after not having exercised for several weeks. How much heavier will you be? How much harder / longer will you have to work out to lose all the weight that piled on during the holidays? Often, when you think of the consequences of your actions ahead of time, that will be all the motivation you’ll need to keep exercising!”
Break your usual exercise routine into a couple of small sessions throughout the day. “For example, two or three 10-15-minute workouts may be more manageable than an hour-long session.”
Exercise in the morning. “It may mean getting up earlier than
usual like 5:30am, but at least you’ll be done for the day. Plus, you’ll be more energized for all the other activities. Another possibility is to use part of your lunch hour for a mini-workout; even a short session is better than none.
Choose the right type of exercise. “Use HIIT (High Intensity Interval Training), which is shorter in duration, but extremely effective at burning fat and keeping you in shape.”
Ban all the “But I don’t have time” excuses. “Don’t fall into a trap of coming up with reasons why you can’t work out. Tell yourself right now that exercise is an important part of your healthy lifestyle, and that you can and will fit it into your schedule, no matter how hectic it gets.”
Work out with a buddy or in a group. “Statistics show that people who exercise with a friend or in a group are more successful at exercising consistently. Make a pact with friends to encourage each other should one of you feel like slacking off.”
Following all these points “will help even the busiest people keep up with their exercise routines,” Krainiak notes. “When all the holiday bustle is over, they’ll be glad they did!”
About Michigan’s Adventure Boot camp for Women: A former personal trainer, Krainiak launched Michigan’s Adventure Boot Camp for Women in October of 2007 and has added 6 other locations since. Krainiak is known as the “Go-to Guy” in the fitness industry specializing in weight loss for women and fitness jumpstarts. Schedules and client testimonials are available at www.MIBootCamps.com Krainiak, with over 15 years in the fitness industry has an impressive resume listing over a dozen certifications, and has appeared or been mentioned numerous times on TV, radio, magazines, newspapers, books and various media. David can be reached through his assistant at: Angelica@MIBootCamps.com or call 866-861-5423
He is available for media interviews on a wide range of topics related to health, wellness and fitness.
FOR IMMEDIATE RELEASE
LOCAL BOOT CAMP TRAINER:
6 EASY STEPS TO FIT EXERCISE INTO YOUR HOLIDAY SCHEDULE
(Northville, Mi, 11-17-11) – With Thanksgiving just a few days away, can Black Friday be far off? You know what this means: Shopping and other holiday activities will consume so much of your time, regular exercise will be put on the back burner – or forgotten altogether.
“During this time of year, our lives can get very hectic, so workout routines can get disrupted or ignored,” says David Krainiak, owner of Michigan’s Adventure Boot Camp. “It’s easy to say, a few weeks without exercise wont harm me or, I’ll catch up after the New Year’s. However, it will be more difficult to re-start exercising later, when you might have a few post-holiday pounds to lose. And, by the way, running from store to store is NOT exercise!”
Although finding time for regular workouts may be a challenge during the holidays, there are ways to stay on track – it’s all a matter of good planning and motivation, David says.
He suggests these 6 steps to holiday fitness:
Try a bit of visualization. “Imagine yourself on January 1 – and beyond – after not having exercised for several weeks. How much heavier will you be? How much harder / longer will you have to work out to lose all the weight that piled on during the holidays? Often, when you think of the consequences of your actions ahead of time, that will be all the motivation you’ll need to keep exercising!”
Break your usual exercise routine into a couple of small sessions throughout the day. “For example, two or three 10-15-minute workouts may be more manageable than an hour-long session.”
Exercise in the morning. “It may mean getting up earlier than
usual like 5:30am, but at least you’ll be done for the day. Plus, you’ll be more energized for all the other activities. Another possibility is to use part of your lunch hour for a mini-workout; even a short session is better than none.
Choose the right type of exercise. “Use HIIT (High Intensity Interval Training), which is shorter in duration, but extremely effective at burning fat and keeping you in shape.”
Ban all the “But I don’t have time” excuses. “Don’t fall into a trap of coming up with reasons why you can’t work out. Tell yourself right now that exercise is an important part of your healthy lifestyle, and that you can and will fit it into your schedule, no matter how hectic it gets.”
Work out with a buddy or in a group. “Statistics show that people who exercise with a friend or in a group are more successful at exercising consistently. Make a pact with friends to encourage each other should one of you feel like slacking off.”
Following all these points “will help even the busiest people keep up with their exercise routines,” Krainiak notes. “When all the holiday bustle is over, they’ll be glad they did!”
About Michigan’s Adventure Boot camp for Women: A former personal trainer, Krainiak launched Michigan’s Adventure Boot Camp for Women in October of 2007 and has added 6 other locations since. Krainiak is known as the “Go-to Guy” in the fitness industry specializing in weight loss for women and fitness jumpstarts. Schedules and client testimonials are available at www.MIBootCamps.com Krainiak, with over 15 years in the fitness industry has an impressive resume listing over a dozen certifications, and has appeared or been mentioned numerous times on TV, radio, magazines, newspapers, books and various media. David can be reached through his assistant at: Angelica@MIBootCamps.com or call 866-861-5423
He is available for media interviews on a wide range of topics related to health, wellness and fitness.
Thursday, October 27, 2011
Fat Burning Truths
Fat Burning Truths
Okay, it's true that exercising first thing in the morning after an overnight fast burns more fat during the exercise session. But, there's more to it. Fat is utilized at all times as is protein and carbohydrate. The percentages of each that are used shift depending on our level of fitness, intensity level and diet (including time from the last meal). We burn a greater percentage of calories from fat at low intensities. (For example, when we are sleeping.)
As our intensity of activity increases, we begin to burn a lower percentage of calories from fat. But, we are burning more total fat calories, because we need more fuel to exercise than we do to sleep. At the end of the day, it comes down to the balance of fat and energy. If, after 24 hours, you have used all of the fat you have consumed, it will not be stored and you will maintain your weight.
Exercise is an important aid in creating caloric balance. The focus should not necessarily be on the fat you burn during your exercise session, but the amount burned throughout the day (along with the fat consumed). Of the three factors (fitness level, intensity and diet) that affect the three choices of fuel (carbs, protein or fat), intensity level makes the most impact. At lower levels of intensity, fat is predominant.
Many of our subscribers tell me that they barely feel that they are working when they choose the "fat burner" program on the Stairmaster or bike. The reason is that the lowest exercise intensities burn the most fat. But, that may not be the best use of your time if your goal is fat loss. As exercise becomes more strenuous, carbohydrates become the primary source of fuel.
However, fat is still used. The rate of fat used is higher during strenuous exercise, because the metabolic rate increases faster than the percentage of fat used decreases. If you exercise moderately first thing in the morning on an empty stomach, more fat is utilized than later in the day when meals are consumed. An overnight fast leaves you in a state of higher levels of free fatty acids and lower insulin levels. The more fat in your diet, the more you will be able to use it as energy during moderate exercise. Keep in mind that the trade off is that a high fat diet will not improve your performance. The more fat you eat, the less carbs you will be able to store for energy (and then performance suffers.
The more fit you become, the better you will be able to utilize fat. So, if you and a buddy are both on the treadmill running at the same rate and weigh the same, but you had been regularly running for a year and your buddy just started, you would burn more fat due to a faster metabolic rate and use a higher percentage of calories from fat. There are several reasons to exercise in the morning on an empty stomach, but the bottom line is to exercise when it feels best for your body and when it best fits your schedule. Just be consistent. Keep in mind the fat you are consuming should be balanced with the fat and calories you are expending. As a rule of thumb, never add fat to your diet. There's plenty of naturally-occurring fat in foods. Attention should be focused on getting in regular workouts to experience the wide range of benefits available from exercising, including burning fat. I hope you were able to follow along with this often misunderstood concept of fat burning zones and timing of meals.
Okay, it's true that exercising first thing in the morning after an overnight fast burns more fat during the exercise session. But, there's more to it. Fat is utilized at all times as is protein and carbohydrate. The percentages of each that are used shift depending on our level of fitness, intensity level and diet (including time from the last meal). We burn a greater percentage of calories from fat at low intensities. (For example, when we are sleeping.)
As our intensity of activity increases, we begin to burn a lower percentage of calories from fat. But, we are burning more total fat calories, because we need more fuel to exercise than we do to sleep. At the end of the day, it comes down to the balance of fat and energy. If, after 24 hours, you have used all of the fat you have consumed, it will not be stored and you will maintain your weight.
Exercise is an important aid in creating caloric balance. The focus should not necessarily be on the fat you burn during your exercise session, but the amount burned throughout the day (along with the fat consumed). Of the three factors (fitness level, intensity and diet) that affect the three choices of fuel (carbs, protein or fat), intensity level makes the most impact. At lower levels of intensity, fat is predominant.
Many of our subscribers tell me that they barely feel that they are working when they choose the "fat burner" program on the Stairmaster or bike. The reason is that the lowest exercise intensities burn the most fat. But, that may not be the best use of your time if your goal is fat loss. As exercise becomes more strenuous, carbohydrates become the primary source of fuel.
However, fat is still used. The rate of fat used is higher during strenuous exercise, because the metabolic rate increases faster than the percentage of fat used decreases. If you exercise moderately first thing in the morning on an empty stomach, more fat is utilized than later in the day when meals are consumed. An overnight fast leaves you in a state of higher levels of free fatty acids and lower insulin levels. The more fat in your diet, the more you will be able to use it as energy during moderate exercise. Keep in mind that the trade off is that a high fat diet will not improve your performance. The more fat you eat, the less carbs you will be able to store for energy (and then performance suffers.
The more fit you become, the better you will be able to utilize fat. So, if you and a buddy are both on the treadmill running at the same rate and weigh the same, but you had been regularly running for a year and your buddy just started, you would burn more fat due to a faster metabolic rate and use a higher percentage of calories from fat. There are several reasons to exercise in the morning on an empty stomach, but the bottom line is to exercise when it feels best for your body and when it best fits your schedule. Just be consistent. Keep in mind the fat you are consuming should be balanced with the fat and calories you are expending. As a rule of thumb, never add fat to your diet. There's plenty of naturally-occurring fat in foods. Attention should be focused on getting in regular workouts to experience the wide range of benefits available from exercising, including burning fat. I hope you were able to follow along with this often misunderstood concept of fat burning zones and timing of meals.
Monday, October 17, 2011
Win a FREE Boot Camp for You and Your Friend!!!
Ladies!! Goto out Facebook Fan page and click "LIKE" then look for details.
www.facebook.com/michiganbootcamp
www.facebook.com/michiganbootcamp
Hot Jeans Workout for Women
http://www.myfoxdetroit.com/dpp/mornings/get_fit/get-fit%3A-hot-jeans-fall-workout-20111017-mr
(WJBK) - David Krainiak, owner of Michigan's Adventure Boot Camp for Women, has developed the following workout designed to strengthen your core and trim inches off your waist.
Notes:
•Perform this workout on non-consecutive days and allow 2-3 days in between workouts.
•Do all exercises in a row and spend no longer than 30 seconds recovering between exercises.
•Keep the repetition range between 12-20 repetitions or timed from 30-45 seconds.
Beginners = 1 set, 2 times a week
Intermediate = 2 sets, 2 times a week
Advanced = 3 sets, 2 times a week
Exercises for the Tranverse Abdominis (TVA Muscles)
1.Vacuum Exercise (Core/Butt/Abs) Can take inches off in as little as a few weeks with proper eating habits. Practice holding for as long as you can for sets or you can do them throughout the day. Try to hold for 40 seconds while sitting on the edge of your chair. This exercise will develop the TVA which is responsible for a firm belly and midsection. Concentrate on bringing in the navel as close as you can to your lower back and blowing out all the air while expanding the ribcage.
2.Plank with Leg Lift - Will also help work the deep TVA muscles responsible for a flat belly.
3.Lay flat on belly and add in scissors (hamstrings)
4.Curtsy or squat with leg lift (thighs)
5.Deadlift (hamstrings)
6.Step Ups (thighs)
For more information, log on to David's blow at www.davidkraniak.blogspot.com or visit www.MIBootCamps.com
(WJBK) - David Krainiak, owner of Michigan's Adventure Boot Camp for Women, has developed the following workout designed to strengthen your core and trim inches off your waist.
Notes:
•Perform this workout on non-consecutive days and allow 2-3 days in between workouts.
•Do all exercises in a row and spend no longer than 30 seconds recovering between exercises.
•Keep the repetition range between 12-20 repetitions or timed from 30-45 seconds.
Beginners = 1 set, 2 times a week
Intermediate = 2 sets, 2 times a week
Advanced = 3 sets, 2 times a week
Exercises for the Tranverse Abdominis (TVA Muscles)
1.Vacuum Exercise (Core/Butt/Abs) Can take inches off in as little as a few weeks with proper eating habits. Practice holding for as long as you can for sets or you can do them throughout the day. Try to hold for 40 seconds while sitting on the edge of your chair. This exercise will develop the TVA which is responsible for a firm belly and midsection. Concentrate on bringing in the navel as close as you can to your lower back and blowing out all the air while expanding the ribcage.
2.Plank with Leg Lift - Will also help work the deep TVA muscles responsible for a flat belly.
3.Lay flat on belly and add in scissors (hamstrings)
4.Curtsy or squat with leg lift (thighs)
5.Deadlift (hamstrings)
6.Step Ups (thighs)
For more information, log on to David's blow at www.davidkraniak.blogspot.com or visit www.MIBootCamps.com
Tuesday, September 20, 2011
30 Tips for Feeling Great this Fall!
1. You can never out exercise a bad diet. Start eating whole
foods and stay away from junk now (duh on the second part..
but the first part, remember that you can NEVER work off
a caramel frappucino with some cardio).
2. When eating out make sure you ask the waiter to fill up your
plate with two servings of veggies rather than the mandatory carb
that comes along with it.
3. Always write down goals for yourself. KEY: Re-write them daily without looking at what you wrote the day before…you may notice they may change a bit. Start with your top 10. Don't type them.
4. Make sure those goals are so out of this world that everyone
will be looking at you like you are crazy. Shoot for the stars
and you'll end up in the clouds. It's so cliche but true.
5. Take a before picture of yourself. Front, side and back.
6. Front load your carbs in the beginning of the day. On workout
days you can have more than normal carbs. Non workout days I
would really watch it especially at night. Always aim for low glycemic carbs…avoid white foods.
7. Drink water. A dehydrated body will not lose fat. 3/4 of a gallon per
day for the ladies.
8. To burn the most fat in the least amount of time, 99% of the
time do full body circuit training workouts with little to no
rest in between like we do in boot camp. Don’t take rest periods after
each set. The 300 Workout is a great example.
9. Don't take fat loss advice from someone that doesn't look like
they practice what they preach. Work with people who are
passionate about what they do…usually they are really good.
10. You will end up living up to the expectations of everyone
else around you. Put yourself in the company of people who
have achieved what you already want to achieve.
11. There is no one perfect fat loss program.
12. There are only a few fat loss principles.
13. If you screw up (which you will eventually do) don't beat
yourself up for slipping up. Focus on the solution rather than
the problem. Don’t allow a couple days of slacking off lead to months…get back
on track asap.
14. Thoughts Equal Things: Focus on what you want ie. Flat
stomach, toned thighs etc.. rather than what you don't want ie.
"I don't want to get fat", "I don't want to eat badly" etc.. Your subconscious mind does not process negatives.
15. Always aim for the "Afterburn effect". Afterburn happens
when you end a day of exercise but an hour later you are
still sweating from the workout. This is your metabolism on
FIRE. This is done through different forms of circuit training,
tabata training, etc. just like at boot camp.
16. Buy clothing that is a size or two down from what you
normally wear. Make it your goal to fit into that piece of
clothing in two months.
17. Fitness classes (Step classes, fake weight classes, tae-bo,
Zumba classes, etc...) are fun but ineffective at helping you
burn fat and achieve the body you want to achieve. Do them
for the fun and variety, not for the body sculpting changes.
18. Yoga is awesome for developing an injury resistant body
but horrible for fat loss. An average yoga class burns 130
calories. Sweeping your floor burns 130 calories. Use this as a supplement
to add some variety not don’t depend on it for serious cosmetic results.
19. Doing exercise with a friend is the best way to stick to a
workout program. Make new friends if you need to…some old friends may
not be supportive. Group training can be very motivating.
20. If you do exercise with a friend, make sure they are AS
SERIOUS AS YOU ARE in terms of achieving your goals.
21. PLEEEEAAASSSEEE! Don't do long boring cardio. Do Burst Training instead like we do in boot camp.
22. Adopt a long term mindset when trying to achieve a goal.
Nothing happens overnight. We live in an instant gratification
society where we want things done FAST. Tip: Consistency and lifestyle
is key.
23. Stop rationalizing. We rationalize and lie to ourselves to
soften the blow. We need to be radically honest with ourselves and
push for the solution.
24. Stay outside of your comfort zone as much as you can. Doing
uncomfortable things will result in more confidence, more growth
as a human being and more skills. Do something different like sign up
for a run, charity event or contest.
25. Intensity EQUALS results. It’s not the length of time you train…its what you do. The shorter the time…the more intense you may want to train. You cant sprint a marathon.
26. Join a group of like minded individuals for fun, support and accountability. Join a group with a proven track record of success.
27. Choose protein over sugar. The next time you reach for a sugary snack choose protein instead. You will feel more alert after and avoid the crash sugar will give you.
28. Cut out pictures or words of inspiration and hang them somewhere you
will see them daily…even put them in your car on the dashboard, in the kitchen, and on your mirror.
29. Drink lots of water…a lack of water can cause fatigue and hunger.
30. Don’t eat large meals right before you go to sleep. A few hours before you go to sleep eat mostly protein and easily digestible foods.
Just focus on your goals, persevere and you'll get to where you
need to be in no time.
If you enjoyed this list, please feel free to pass them along
to your friends.
Keep moving forward,
p.s. Please goto our Fan page and click LIKE at: www.facebook.com/michiganbootcamp
Thursday, September 8, 2011
LADIES...Bad News for the Office Drones of the World. Are You Sitting Down? Maybe You Should Stand…
14 year study shows the death rate for women who sit 6 hours per day is 40% greater than those who sit 3 hours or less per day. many fascinating insights on how “sitting” causes weight gain, HDL reduction & shortens lives. Read!
http://www.nytimes.com/2011/04/17/magazine/mag-17sitting-t.html?_r=1
http://www.nytimes.com/2011/04/17/magazine/mag-17sitting-t.html?_r=1
Monday, August 22, 2011
MICHIGAN ADVENTURE BOOT CAMP
FACTS
1. Michigan Adventure Boot Camp (MIABC) was founded and incorporated in 2007 by David Krainiak with the inaugural camp running January 2008 at the International School in Farmington Hills, MI. This camp launched with 10 women many of whom are still loyal MIABC “campers”.
2. MIABC is the only officially certified boot camp company in Michigan. Although there are several other “in-name only” boot camps, these are run by personal trainers that have not been trained or certified to instruct a large group with multiple fitness levels. MIABC is a certified boot camp company that specializes in women’s physical fitness. MIABC trainers do have clients that they train one-on-one, but are “Boot Camp” certified for women-only group fitness.
3 In 2007, David Krainiak was going through a cross roads in his life and was pursuing a career as an Arizona State Trooper. With his interviewing and training almost complete, the details for making this idea manifest was overwhelming. He decided to take his passion and experience with business and fitness to create MIABC. When he shared his vision for a 1 hour a day business model which outlined his idea for hiring and training coaches to duplicate his program and spread it across MI, everyone, including his family, expressed doubts and concerns, he was even ridiculed by friends.
4 MIABC is now one of the most successful boot camp companies in the country!! It is a progressive, 4 week, boot camp program with a “Beginning” and an “End” in which several tests and methods are used to measure your “Results” and keep track of your progress.
5 David Krainiak created a very successful and unique way to teach boot camp in which as many as 60 women of all fitness levels can workout effectively, safely and achieve great results. The size of our camps are without rival by others.
6. It is a fact that as much as 70-80% of small businesses go out of business within their first 5 years. With the deterioration of the economy, the rise of unemployment and MI being rated as one of the worst states to do business in, MIABC continues to flourish. MIABC has launched 5 locations since its inception in 2008 and now has 6 locations with more coming. By the end of 2011, 5000 women will have attended David’s camps.
7. Each Camp location is operated in the same “franchise-like” fashion. David is very particular about each and every detail of his camps and offers a 100% Money Back Guarantee. David has created a very unique program and style of training that can only be found at Michigan’s Adventure Boot Camp. Very specific policies, procedures, DVD’s, and manuals, have been created. Each Boot Camp Coach is given a detailed pre-made workout for each day to ensure effectiveness and consistency. He takes great measure to be confident that each camp is taught the way he intended. Trainers are not hired to teach their own method or style. They are hired to implement the MIABC program.
8. MIABC boasts an 80% retention rate.
9. MIABC runs 10 camps a year and all camps are at the same 5:30-6:30 am time-frame and follow the same calendar. The entire layout, policies and procedures are all done the same in order to convey the same messages and foster a “team” mentality no matter which location you attend. Being a member of MIABC is truly a positive and empowering experience filled with a network of amazing women!
10 David emails his camp each morning with a detailed follow-up of the morning’s primary focus and work-out. This e-mail also contains tips, nutritional information and David’s “3 Mindless Tasks” for the day. This e-mail is shared with all MIABC trainers so each registered camper receives this information which serves as a valuable tool for achieving the best results possible.
11 David Krainiak is well known throughout the country among other top fitness professionals. In fact, some of most respected fitness pros in the industry refer other fitness owners to David for business consulting and program development.
12 David created this company with a specific niche in mind and never intended to be “all things to all people” like Walmart. He created his camps at 5:30 am to cater to busy women; professionals, whether they work from home or an office, stay-at-home moms and women who are serious about results! Our studies have shown that women who commit to our 5:30 am camps have a much higher success rate than joining evening classes at gyms, etc. We have found that it’s simply way too easy to come up with excuses not to work out by the time 7pm rolls around. By 6:30am women in our camps have already achieved something significant and accomplished more than many people will all day.
13. MIABC had an unfortunate experience and fell victim to unscrupulous activity by a previous Trainer which resulted in a loss of tens of thousands of dollars. This unethical practice will never be tolerated and very specific safeguards have been put in place to protect MIABC. David firmly believes his “lessons learned” during this experience will serve him well in protecting himself as well as his valued members.
14. David’s Trainers are brought on board with no prior boot-camp experience. They go through the MIABC “internship” where they are specifically trained for women’s boot-camp fitness. They gain real-work experience before they are assigned a camp. “We let them participate, train them and give them opportunities to substitute until we believe they can handle their own camp.” David is also a firm believer in hiring from within his organization believing this is far superior method in keeping moral high and being able to reciprocate the loyalty an aspiring coach has shown him while a camp participant. Currently 2 of MIABC Coaches were previous Campers who were inspired enough to pursue training and become involved with MIABC. They have been valuable additions to David’s team!
15 Boot Camp Coaches can actually make a full time income working just 5 to 7 hours a week teaching the MIABC program.
16 MIABC began as Oakland County’s Adventure Boot Camp and as we expanded, it became what is now known as Michigan’s Adventure Boot Camp.
17 MIABC currently has upwards of 90 Platinum Campers.
18 MIABC receives written testimonials from happy Campers weekly.
19 The oldest women who successfully completed our MIABC program were 68 years old.
20 MIABC Women “Commit to Be Fit…Rain or Shine!!” MIABC women show up every morning with determination so they can go to bed with satisfaction
p.s. Please support Michigan’s Adventure Boot Camp by referring your friends, co workers, and family
We hope you have learned some interesting things about Michigan’s Adventure Boot Camp! We hope to see you again
Michigans Adventure Boot Camp
Office: 248 888 0811
www.MIBootCamps.com
www.DavidKrainiak.Blogspot.com
www.Facebook.com/michiganbootcamp
FACTS
1. Michigan Adventure Boot Camp (MIABC) was founded and incorporated in 2007 by David Krainiak with the inaugural camp running January 2008 at the International School in Farmington Hills, MI. This camp launched with 10 women many of whom are still loyal MIABC “campers”.
2. MIABC is the only officially certified boot camp company in Michigan. Although there are several other “in-name only” boot camps, these are run by personal trainers that have not been trained or certified to instruct a large group with multiple fitness levels. MIABC is a certified boot camp company that specializes in women’s physical fitness. MIABC trainers do have clients that they train one-on-one, but are “Boot Camp” certified for women-only group fitness.
3 In 2007, David Krainiak was going through a cross roads in his life and was pursuing a career as an Arizona State Trooper. With his interviewing and training almost complete, the details for making this idea manifest was overwhelming. He decided to take his passion and experience with business and fitness to create MIABC. When he shared his vision for a 1 hour a day business model which outlined his idea for hiring and training coaches to duplicate his program and spread it across MI, everyone, including his family, expressed doubts and concerns, he was even ridiculed by friends.
4 MIABC is now one of the most successful boot camp companies in the country!! It is a progressive, 4 week, boot camp program with a “Beginning” and an “End” in which several tests and methods are used to measure your “Results” and keep track of your progress.
5 David Krainiak created a very successful and unique way to teach boot camp in which as many as 60 women of all fitness levels can workout effectively, safely and achieve great results. The size of our camps are without rival by others.
6. It is a fact that as much as 70-80% of small businesses go out of business within their first 5 years. With the deterioration of the economy, the rise of unemployment and MI being rated as one of the worst states to do business in, MIABC continues to flourish. MIABC has launched 5 locations since its inception in 2008 and now has 6 locations with more coming. By the end of 2011, 5000 women will have attended David’s camps.
7. Each Camp location is operated in the same “franchise-like” fashion. David is very particular about each and every detail of his camps and offers a 100% Money Back Guarantee. David has created a very unique program and style of training that can only be found at Michigan’s Adventure Boot Camp. Very specific policies, procedures, DVD’s, and manuals, have been created. Each Boot Camp Coach is given a detailed pre-made workout for each day to ensure effectiveness and consistency. He takes great measure to be confident that each camp is taught the way he intended. Trainers are not hired to teach their own method or style. They are hired to implement the MIABC program.
8. MIABC boasts an 80% retention rate.
9. MIABC runs 10 camps a year and all camps are at the same 5:30-6:30 am time-frame and follow the same calendar. The entire layout, policies and procedures are all done the same in order to convey the same messages and foster a “team” mentality no matter which location you attend. Being a member of MIABC is truly a positive and empowering experience filled with a network of amazing women!
10 David emails his camp each morning with a detailed follow-up of the morning’s primary focus and work-out. This e-mail also contains tips, nutritional information and David’s “3 Mindless Tasks” for the day. This e-mail is shared with all MIABC trainers so each registered camper receives this information which serves as a valuable tool for achieving the best results possible.
11 David Krainiak is well known throughout the country among other top fitness professionals. In fact, some of most respected fitness pros in the industry refer other fitness owners to David for business consulting and program development.
12 David created this company with a specific niche in mind and never intended to be “all things to all people” like Walmart. He created his camps at 5:30 am to cater to busy women; professionals, whether they work from home or an office, stay-at-home moms and women who are serious about results! Our studies have shown that women who commit to our 5:30 am camps have a much higher success rate than joining evening classes at gyms, etc. We have found that it’s simply way too easy to come up with excuses not to work out by the time 7pm rolls around. By 6:30am women in our camps have already achieved something significant and accomplished more than many people will all day.
13. MIABC had an unfortunate experience and fell victim to unscrupulous activity by a previous Trainer which resulted in a loss of tens of thousands of dollars. This unethical practice will never be tolerated and very specific safeguards have been put in place to protect MIABC. David firmly believes his “lessons learned” during this experience will serve him well in protecting himself as well as his valued members.
14. David’s Trainers are brought on board with no prior boot-camp experience. They go through the MIABC “internship” where they are specifically trained for women’s boot-camp fitness. They gain real-work experience before they are assigned a camp. “We let them participate, train them and give them opportunities to substitute until we believe they can handle their own camp.” David is also a firm believer in hiring from within his organization believing this is far superior method in keeping moral high and being able to reciprocate the loyalty an aspiring coach has shown him while a camp participant. Currently 2 of MIABC Coaches were previous Campers who were inspired enough to pursue training and become involved with MIABC. They have been valuable additions to David’s team!
15 Boot Camp Coaches can actually make a full time income working just 5 to 7 hours a week teaching the MIABC program.
16 MIABC began as Oakland County’s Adventure Boot Camp and as we expanded, it became what is now known as Michigan’s Adventure Boot Camp.
17 MIABC currently has upwards of 90 Platinum Campers.
18 MIABC receives written testimonials from happy Campers weekly.
19 The oldest women who successfully completed our MIABC program were 68 years old.
20 MIABC Women “Commit to Be Fit…Rain or Shine!!” MIABC women show up every morning with determination so they can go to bed with satisfaction
p.s. Please support Michigan’s Adventure Boot Camp by referring your friends, co workers, and family
We hope you have learned some interesting things about Michigan’s Adventure Boot Camp! We hope to see you again
Michigans Adventure Boot Camp
Office: 248 888 0811
www.MIBootCamps.com
www.DavidKrainiak.Blogspot.com
www.Facebook.com/michiganbootcamp
Wednesday, August 3, 2011
VEGAN PIZZA....CHILI KIDNEY BEAN PIZZA
http://www.brendanbrazier.com/book/index.html
V Chili Kidney Bean Pizza:
Crust Ingredients -1 1/2 cups cooked brown rice, 1 1/2 cups kidney beans, 1/3 cup coconut oil (or hemp oil), 1 tbsp chili powder, 1 tsp chili flakes, sea salt to taste
Toppings Ingredients: 1 sliced tomato, 1/2 diced onion, 1 cup chopped peppers, 1/2 cup grated carrot, 1/2 cup chopped green onions, 1 tsp oregano, 1 tsp thyme.
Directions: Blend crust ingredients in blender then press into crust shape on cookie sheet. Add toppings and sprinkle with vegan "parmesan cheese" (1 part sesame seed to 1 part nutritional yeast) or store bought vegan cheese. Bake at 300 for 45 minutes, or eat raw.
Let me know what you think.....
p.s. Its loaded with protein...beans are the main source of protein for many Vegans in Michigan.
V Chili Kidney Bean Pizza:
Crust Ingredients -1 1/2 cups cooked brown rice, 1 1/2 cups kidney beans, 1/3 cup coconut oil (or hemp oil), 1 tbsp chili powder, 1 tsp chili flakes, sea salt to taste
Toppings Ingredients: 1 sliced tomato, 1/2 diced onion, 1 cup chopped peppers, 1/2 cup grated carrot, 1/2 cup chopped green onions, 1 tsp oregano, 1 tsp thyme.
Directions: Blend crust ingredients in blender then press into crust shape on cookie sheet. Add toppings and sprinkle with vegan "parmesan cheese" (1 part sesame seed to 1 part nutritional yeast) or store bought vegan cheese. Bake at 300 for 45 minutes, or eat raw.
Let me know what you think.....
p.s. Its loaded with protein...beans are the main source of protein for many Vegans in Michigan.
Monday, July 25, 2011
8 Things You Do NOT Have To Do To Lose Weight
Its interesting every camp I see women who are confused and have many misconceptions about what they need to do in order to lose weight.
Im a huge believer in adopting practices that are realistic, practical, and doable for people. If your in a miserable state of mind each day and snap because you have eaten Zero carbs for a week straight, or training 4 hours a day, then its not going to be sustainable and your going to be unhappy. Isnt the point of losing weight to ultimately become happier? Then why make yourself miserable in the process?
On the otherhand, Im not saying its going to be easy, nor am I saying you wont have to make some sacrifices or go through some pain. Im saying you should be able to lose weight and keep your sanity in the process.
So here it goes:
1. You DO NOT need to eat zero carbs. Eating zero carbs can lead you irritable and unable to think clearly. It does have some benefits of lowering your carbs slightly when trying to lose weight. I recommend women focus on eating balanced, healthy meals first and educate yourself on what foods are best for fat loss.
2. You DO NOT need to spend hours in the gym. 1 hour a day of elite training is the ideal and more practical way.
3. You DO NOT need to spend thousands of dollars a month on expensive personal training packages. You will however benefit greatly by joining a proven program like MIABC which is a small fraction of the price of personal training. Group fitness if more fun and more cost effective.
4. You DO NOT have to deprive yourself of chocolate or all of your favorite foods. I recommend having a cheat day 1 time a week or eating 1 serving of your favorite food once in a while.5. You DO NOT need to starve yourself. Eat small meals every few hours instead. Starving yourself destroys your metabolism and causes muscle emaciation.
6. You DO NOT need to take dangerous medication or diet pills. The wrong ones can lead to health problems and once you stop taking them the weight you lost will return.
7. You DO NOT need to be unhappy. You can happily lose weight....find ways to make it enjoyable. Re frame your plan in your mind and look at your goal as a fitness lifestyle mission or anything other than "im on a DIE-t". DIE-ts fail. Re program your mind and convince yourself your someone who loves living a FIT lifestyle or your on an "Activity Marathon"....just not the usual Diet.
8. You DO NOT need to do it yourself.. Join a program with other like minded individuals. Your results will be dramatically improved. Surround yourself with other women who have already received the results you want...like in boot camp. We have women who have been coming since the very first camp and are in dramatically better shape. If they did it...you can do it!
Now DO IT! No more procrastinating. The only thing you have to lose is some unwanted fat!
Your Friend,
Dave
Tuesday, May 31, 2011
SUMMER 5x5 BLEACHER WORKOUT
I have a few cardio workouts that I do that are short, sweet, and intense workouts...most of them under 15 minutes long. The one that I did Sunday was this.
Run up Down Bleachers Maximum Effort 5x
Rest 60 Seconds
Repeat for 5 Rounds
Key: Must give maximum effort going up and down the stairs...your heart rate should be very high if your really pushing yourself. I rest just long enough for my heart rate to stop pounding then back at it til Im done.
This is usually the introductory one I do to get myself back into the groove of running bleachers and training outdoors. I'll be posting my summer workouts on here each month so check back and let me know what you think:)
Tuesday, May 24, 2011
1 Minute Personal Challenge
Do 1 set of any big body exercise for 60 seconds as fast as you can on the hour each waking hour. Ex. Jumping Jacks, Squats, Butt Kicks, Push Ups, etc.
Check out the video here:
Check out the video here:
20 Minute Boot Camp Workout from Home
Personal trainer David Krainiak has four whole-body exercises designed to give you a complete 20-minute home workout.
Krainiak says to do each of the following exercises for 60 seconds with as many repetitions as you can handle. Do each of the exercises without any rest in between. After completing all four, report the whole circuit three times in total.
•Squats and touch floor (dynamic jumping squat for advanced)
•Mountain climbers (don't let foot touch as you bring your knee to your chest for advance)
•Reverse lunges (do jumping reverse lunges with side bend for advanced)
•Burpees (do all four part of a complete burpees advanced)
Learn more about David by visiting www.mibootcamps.com .
Watch the Video:
Krainiak says to do each of the following exercises for 60 seconds with as many repetitions as you can handle. Do each of the exercises without any rest in between. After completing all four, report the whole circuit three times in total.
•Squats and touch floor (dynamic jumping squat for advanced)
•Mountain climbers (don't let foot touch as you bring your knee to your chest for advance)
•Reverse lunges (do jumping reverse lunges with side bend for advanced)
•Burpees (do all four part of a complete burpees advanced)
Learn more about David by visiting www.mibootcamps.com .
Watch the Video:
Friday, March 25, 2011
NORTHVILLE BOOT CAMP OWNER: DON’T LET SPRING ALLERGIES STOP YOU IN YOUR TRACKS
Michigan’s Adventure Boot Camp
David@MiBootCamps.com
143 Cady Centre 241
Northville, MI 48167
www.MiBootCamps.com
866 861 5423
FOR IMMEDIATE RELEASE
NORTHVILLE BOOT CAMP OWNER: DON’T LET SPRING ALLERGIES STOP YOU IN YOUR TRACKS
(NORTHVILLE, MI March 28, 2011) – It’s springtime and you want to take advantage of the warmer weather to work out outside. But for an estimated 35 million Americans who have seasonal allergies, outdoor exercise is not exactly a walk in the park.
As trees, flowers and grass are coming to life, so are the pollens that cause runny noses, scratchy throats, watery eyes and, in more extreme cases, bouts of asthma.
“When you have hay fever, the last thing you want to do is leave your house,” says David Krainiak, owner of Michigan’s Adventure Boot Camp in Northville, MI. “However, as long as you treat your symptoms and exercise safely, you will benefit from outdoor activities.”
In fact, Krainiak notes, outdoor exercise can actually improve your allergies. “Physical activity strengthens the lungs and heart, and that is beneficial if you suffer from asthma or wheezing,” he says. “And exercise increases your blood flow, expelling the allergens from your body through urine and sweat.”
However, if you suffer from seasonal allergies, it is important to take some precautions before you start an outdoor exercise program. Krainiak suggests these four steps:
If you had severe allergic reactions before, ask your doctor whether it is safe for you to engage in an outdoor activity during the pollen season.
If your symptoms are mild but you are still uncomfortable, get an over-the-counter antihistamine, decongestant,and / or nasal spray.
Make sure you're properly warmed up before you work out – you can start with a light jog for 5 minutes, so your airways are open and you can breathe easier.
Breathe deeply through your nose while exercising. This will warm up the air you inhale and filter out the excess allergens and other irritants.
What kind of exercise is best for allergy sufferers? According to American College of Allergy, Asthma & Immunology, a “stop-and-go” workout is usually better tolerated than non-stop intensive exercise performed over a longer period.
“Because it intertwines bursts of high impact with slow activity, interval training is great for people with allergies, including asthmatics,” Krainiak says. “And it has the added advantage of providing a terrific total body workout that includes cardio, strength, endurance, and calorie burning routines.”
About Michigan’s Adventure Boot Camp:
Launched by fitness expert David Krainiak in December 2007, Michigan’s Adventure Boot Camp is a women only boot camp fitness program which specializes in women of all fitness levels. Michigan Adventure Boot Camp currently has 5 locations: Novi, Royal Oak, Macomb, Rochester and Birmingham. Program details and client testimonials are available at www.MiBootCamps.com. Krainiak, a certified fitness expert with 15 years experience in the fitness industry, can be reached at David@MiBootCamps.com or 313-247-8533.
###
About David Krainiak, Fitness Expert:
Krainiak has 15 different certifications in the area of fitness/health/wellness with 15 years of experience in the fitness industry and can be reached at David@MiBootCamps.com or 313-247-8533 and is available for media interviews on topics related to health, wellness and fitness.
David@MiBootCamps.com
143 Cady Centre 241
Northville, MI 48167
www.MiBootCamps.com
866 861 5423
FOR IMMEDIATE RELEASE
NORTHVILLE BOOT CAMP OWNER: DON’T LET SPRING ALLERGIES STOP YOU IN YOUR TRACKS
(NORTHVILLE, MI March 28, 2011) – It’s springtime and you want to take advantage of the warmer weather to work out outside. But for an estimated 35 million Americans who have seasonal allergies, outdoor exercise is not exactly a walk in the park.
As trees, flowers and grass are coming to life, so are the pollens that cause runny noses, scratchy throats, watery eyes and, in more extreme cases, bouts of asthma.
“When you have hay fever, the last thing you want to do is leave your house,” says David Krainiak, owner of Michigan’s Adventure Boot Camp in Northville, MI. “However, as long as you treat your symptoms and exercise safely, you will benefit from outdoor activities.”
In fact, Krainiak notes, outdoor exercise can actually improve your allergies. “Physical activity strengthens the lungs and heart, and that is beneficial if you suffer from asthma or wheezing,” he says. “And exercise increases your blood flow, expelling the allergens from your body through urine and sweat.”
However, if you suffer from seasonal allergies, it is important to take some precautions before you start an outdoor exercise program. Krainiak suggests these four steps:
If you had severe allergic reactions before, ask your doctor whether it is safe for you to engage in an outdoor activity during the pollen season.
If your symptoms are mild but you are still uncomfortable, get an over-the-counter antihistamine, decongestant,and / or nasal spray.
Make sure you're properly warmed up before you work out – you can start with a light jog for 5 minutes, so your airways are open and you can breathe easier.
Breathe deeply through your nose while exercising. This will warm up the air you inhale and filter out the excess allergens and other irritants.
What kind of exercise is best for allergy sufferers? According to American College of Allergy, Asthma & Immunology, a “stop-and-go” workout is usually better tolerated than non-stop intensive exercise performed over a longer period.
“Because it intertwines bursts of high impact with slow activity, interval training is great for people with allergies, including asthmatics,” Krainiak says. “And it has the added advantage of providing a terrific total body workout that includes cardio, strength, endurance, and calorie burning routines.”
About Michigan’s Adventure Boot Camp:
Launched by fitness expert David Krainiak in December 2007, Michigan’s Adventure Boot Camp is a women only boot camp fitness program which specializes in women of all fitness levels. Michigan Adventure Boot Camp currently has 5 locations: Novi, Royal Oak, Macomb, Rochester and Birmingham. Program details and client testimonials are available at www.MiBootCamps.com. Krainiak, a certified fitness expert with 15 years experience in the fitness industry, can be reached at David@MiBootCamps.com or 313-247-8533.
###
About David Krainiak, Fitness Expert:
Krainiak has 15 different certifications in the area of fitness/health/wellness with 15 years of experience in the fitness industry and can be reached at David@MiBootCamps.com or 313-247-8533 and is available for media interviews on topics related to health, wellness and fitness.
Friday, March 4, 2011
Where’s the Beef?
At one point in my life I was vegetarian for an extended period of time. I’d like to say I did it because I wanted to be kind to the animals but in reality I did not like the taste of any meat products. I personally believe that my body requires animal based proteins because if I don’t have them I feel run down and exhausted. Then I came to learn about grass-fed beef and free-range chickens and my opinion was totally changed.
Grass-fed beef tastes nothing at all like the store bought beef most of the population eats. It actually has less fat and therefore needs to be cooked slower. Free-range chickens and pastured or grass-fed cows live a completely different lifestyle than those produced for the large grocery store meats. These animals roam freely, eat good quality feed and are not crowded into pens with other animals. They are what I call “happy cows and chickens” and call me crazy but I can tell the difference! For more insight on the food industry check out the movie Food, Inc. http://www.foodincmovie.com/ as their tag line states “You’ll never look at dinner the same way.” And that is the truth!
From eatwild.com
Meat, eggs, and dairy products from pastured animals are ideal for your health. Compared with commercial products, they offer you more "good" fats, and fewer "bad" fats…and when doing boot camp this will help promote better results. They are richer in antioxidants; including vitamins E, beta-carotene, and vitamin C. Furthermore, they do not contain traces of added hormones, antibiotics or other drugs.
Meat from grass-fed animals has two to four times more omega-3 fatty acids than meat from grain- fed animals. Omega-3s are called "good fats" because they play a vital role in every cell and system in your body. For example, of all the fats, they are the most heart-friendly. People who have ample amounts of omega-3s in their diet are less likely to have high blood pressure or an irregular heartbeat. Remarkably, they are 50 percent less likely to suffer a heart attack. Omega-3s are essential for your brain as well. People with a diet rich in omega-3s are less likely to suffer from depression, schizophrenia, attention deficit disorder (hyperactivity), or Alzheimer's disease.
I don’t look at my grass-fed hamburger as a heart attack waiting to happen.
Pastured and grass-fed meats can be a little more difficult to find. Some specialty grocery stores will have a few options but it’s nothing you can count on for a good variety of meats. Again, keeping with buying food locally I get my meat delivered to my house by a Michigan farmer. How awesome is that!?! Try them out and I guarantee you won’t be disappointed www.johnhenrys.net
** Fun fact: The average American eats approximately 67 pounds of beef every year. Make a change and make all that food good for you!!**
Daedre Surowiec
Novi Boot Camper
http://www.mibootcamps.com/
Grass-fed beef tastes nothing at all like the store bought beef most of the population eats. It actually has less fat and therefore needs to be cooked slower. Free-range chickens and pastured or grass-fed cows live a completely different lifestyle than those produced for the large grocery store meats. These animals roam freely, eat good quality feed and are not crowded into pens with other animals. They are what I call “happy cows and chickens” and call me crazy but I can tell the difference! For more insight on the food industry check out the movie Food, Inc. http://www.foodincmovie.com/ as their tag line states “You’ll never look at dinner the same way.” And that is the truth!
From eatwild.com
Meat, eggs, and dairy products from pastured animals are ideal for your health. Compared with commercial products, they offer you more "good" fats, and fewer "bad" fats…and when doing boot camp this will help promote better results. They are richer in antioxidants; including vitamins E, beta-carotene, and vitamin C. Furthermore, they do not contain traces of added hormones, antibiotics or other drugs.
Meat from grass-fed animals has two to four times more omega-3 fatty acids than meat from grain- fed animals. Omega-3s are called "good fats" because they play a vital role in every cell and system in your body. For example, of all the fats, they are the most heart-friendly. People who have ample amounts of omega-3s in their diet are less likely to have high blood pressure or an irregular heartbeat. Remarkably, they are 50 percent less likely to suffer a heart attack. Omega-3s are essential for your brain as well. People with a diet rich in omega-3s are less likely to suffer from depression, schizophrenia, attention deficit disorder (hyperactivity), or Alzheimer's disease.
I don’t look at my grass-fed hamburger as a heart attack waiting to happen.
Pastured and grass-fed meats can be a little more difficult to find. Some specialty grocery stores will have a few options but it’s nothing you can count on for a good variety of meats. Again, keeping with buying food locally I get my meat delivered to my house by a Michigan farmer. How awesome is that!?! Try them out and I guarantee you won’t be disappointed www.johnhenrys.net
** Fun fact: The average American eats approximately 67 pounds of beef every year. Make a change and make all that food good for you!!**
Daedre Surowiec
Novi Boot Camper
http://www.mibootcamps.com/
Sunday, February 27, 2011
Coo Coo for Coconut
Another small and delicious change I’ve made in my diet is the switch to amazing coconut products. It all started with coconut oil.
In my household we no longer have vegetable, corn, soy or other highly refined oil. We only have 3 types of fat in our house: extra virgin olive oil (low temp cooking), extra virgin coconut oil (high temp cooking and some baking), and grass fed real butter (baking). I’ve learned that coconut oil actually has no bad cholesterol and therefore is beneficial for those attempting to lower high cholesterol levels in their body. Simply put this oil is superior to your body than any other. You can even use it on your dry skin!
From Wikipedia:
Saturated fat is required by the body and brain to function properly. In fact, one study in Brazil compared the effects of soybean oil to coconut oil (a highly saturated fat) and found that while both groups showed a drop in BMI, the soybean oil group showed an increase in overall cholesterol (including a drop in HDL, the good cholesterol). The coconut oil group actually showed an increase in the HDL:LDL ratio (meaning there was more of the good cholesterol), as well as smaller waist sizes (something that was not shown in the soybean oil group.
Coconut oil is readily available in many grocery stores although it will be pricier than your typical jar of vegetable oil. I started out with a small jar and now I purchase my coconut oil by the gallon and save a ton of money that way. Here is where I get mine: http://www.wildernessfamilynaturals.com/
Then I started a rigorous workout plan and had the joy of night time leg cramps. Most people would just eat a banana on a regular basis but I have an annoying allergy to bananas so I can’t do that. Instead I found young coconut water. Coconut water is actually an isotonic* beverage containing potassium and magnesium. Take that banana, I found your replacement! Now, no more leg cramps. Try drinking coconut water after your next tough boot camp workout instead of the typical sports drinks that are full of sugars, additives and artificial colors. Again, it may cost a dollar more but your body and your health will thank you. Coconut water is also a life saver if you ever come down with a flu bug or food poisoning that leaves you extremely dehydrated. (I also experienced this recently)
* Isotonic- with balanced concentration of salts and minerals: specially formulated to supply the body's chemical needs in situations in which minerals and fluids are used up by the body, e.g. during vigorous exercise
** Fun fact: It takes approximately one year for a coconut to fully ripen.**
Daedra Surowiec
Novi Boot Camper
In my household we no longer have vegetable, corn, soy or other highly refined oil. We only have 3 types of fat in our house: extra virgin olive oil (low temp cooking), extra virgin coconut oil (high temp cooking and some baking), and grass fed real butter (baking). I’ve learned that coconut oil actually has no bad cholesterol and therefore is beneficial for those attempting to lower high cholesterol levels in their body. Simply put this oil is superior to your body than any other. You can even use it on your dry skin!
From Wikipedia:
Saturated fat is required by the body and brain to function properly. In fact, one study in Brazil compared the effects of soybean oil to coconut oil (a highly saturated fat) and found that while both groups showed a drop in BMI, the soybean oil group showed an increase in overall cholesterol (including a drop in HDL, the good cholesterol). The coconut oil group actually showed an increase in the HDL:LDL ratio (meaning there was more of the good cholesterol), as well as smaller waist sizes (something that was not shown in the soybean oil group.
Coconut oil is readily available in many grocery stores although it will be pricier than your typical jar of vegetable oil. I started out with a small jar and now I purchase my coconut oil by the gallon and save a ton of money that way. Here is where I get mine: http://www.wildernessfamilynaturals.com/
Then I started a rigorous workout plan and had the joy of night time leg cramps. Most people would just eat a banana on a regular basis but I have an annoying allergy to bananas so I can’t do that. Instead I found young coconut water. Coconut water is actually an isotonic* beverage containing potassium and magnesium. Take that banana, I found your replacement! Now, no more leg cramps. Try drinking coconut water after your next tough boot camp workout instead of the typical sports drinks that are full of sugars, additives and artificial colors. Again, it may cost a dollar more but your body and your health will thank you. Coconut water is also a life saver if you ever come down with a flu bug or food poisoning that leaves you extremely dehydrated. (I also experienced this recently)
* Isotonic- with balanced concentration of salts and minerals: specially formulated to supply the body's chemical needs in situations in which minerals and fluids are used up by the body, e.g. during vigorous exercise
** Fun fact: It takes approximately one year for a coconut to fully ripen.**
Daedra Surowiec
Novi Boot Camper
Tuesday, February 22, 2011
Monday, February 14, 2011
7 Minutes to Perfect Glutes
Super Glute, Thigh & Hamstring Workout: MyFoxDETROIT.com
(WJBK) - David Krainiak from Michigan's Adventure Boot Camp for Women has a workout designed to get your backside and legs into shape.
•Squats
•Frog Squats
•Reverse Lunge
•Table Top Position - Donkey Kick
•Fire Hydrant - 10 regular, 10 forward fire hydrant circles, 10 reverse circular fire hydrants
•Bridge on Back with one leg up
Beginners: Do all exercises for about 30-45 seconds, 2-3 times per week.
Intermediate: Do all exercises for about 30-45 seconds. Repeat for a second round off all exercises, 2-3 times per week.
Advanced: Do all exercises for about 30-45 seconds. Repeat for 3 rounds of all exercises. Add weights or resistance when appropriate. Do three times per week.
Learn more about David's boot camps visiting www.MIBootCamps.com or calling 866.861.5423
Wednesday, February 9, 2011
Try This Instead For a Quick Pick-Me-Up
If your feeling down hit the gym instead of laying on the couch watching tv and eating junk food...you'll feel much better and wont feel guilty after.
It's been shown that physical activity can improve your mood - aerobic exercise activates the neurotransmitters in the brain that lead to feelings of pleasure. Furthermore, a 2009 study revealed that the mood-enhancing benefits from a single workout can last up to 12 hours [source: Doheny]. The benefits of working out regularly are even more significant. Duke University conducted a study in which half of a group of people with depression were put on the antidepressant Zoloft, and the other half followed an exercise regimen. The researchers found that the people in the exercise group were happier than those who had taken the drug to treat their depression [source: Phelps
.
It's been shown that physical activity can improve your mood - aerobic exercise activates the neurotransmitters in the brain that lead to feelings of pleasure. Furthermore, a 2009 study revealed that the mood-enhancing benefits from a single workout can last up to 12 hours [source: Doheny]. The benefits of working out regularly are even more significant. Duke University conducted a study in which half of a group of people with depression were put on the antidepressant Zoloft, and the other half followed an exercise regimen. The researchers found that the people in the exercise group were happier than those who had taken the drug to treat their depression [source: Phelps
.
Monday, February 7, 2011
One Small Change, Make it Local
If you haven’t already heard, buying local is a great boost to our economy. Well, buying locally grown food is also a great boost to your health!
Buying local food can be one small change to our diets or it can be a large overhaul. Start small and visit local farmers markets in your area. Or, have local food delivered right to your door in some cases.
Here are 7 other reasons to buy local food:
1. Local foods taste better because they are fresher. Foods grown in the vicinity of where you live do not have to be shipped across continents or oceans and therefore have a totally different taste. They also last longer. We get our lettuce from a local farmer’s greenhouse and a unwashed bag of greens stayed fresh in our fridge for up to two weeks!
2. Local foods are seasonal. When tomatoes and zucchini are in over abundance we can store them for the colder months because we will miss their appearance in our everyday diets. However, when they are gone we will find new foods are in season and our diets are exposed to different nutrients.
3. Local foods usually have less environmental impact. Obviously a tomato from your local farmer takes less gas to get to you than one from California!
4. Local foods promote food safety. Knowing who is providing your food makes it easier to know if your food is safe. If there is an e coli outbreak in spinach I know it’s not coming from my local Michigan farmer.
5. Local foods preserve green space and land. If you’re supporting a local farmer you’re preserving the farmland in your community and maintaining important green space which provides cleaner air quality and healthy land.
6. Local foods promote variety. When farmer’s have more customers they have a greater demand for a variety of foods. Customers will want to see more than just one variety of tomato so the more people we get eating from local farmers the more likely we are to get all the foods we need and desire from them.
7. Local foods create community. Creating a relationship with the person who grows your food is a wonderful feeling. It’s like being on the “inside” and getting a feel for what it’s like being a farmer. Joining a CSA (community shared agriculture) where you work a few hours every month for your share of the crop is a wonderful way to join a group of people supporting our local farmers.
In the Metro Detroit area there are a wide variety of year round and seasonal farmer’s markets, from Detroit’s Eastern Market, to Royal Oak and Ann Arbor’s farmer’s markets. The next time you shop at a farmer’s stand take the time to talk to the person at the booth. Unlike the clerk at the grocery store this person is invested in the quality of the food you’re purchasing. Many times when a vegetable is in season you can purchase the item in a large bulk amount for a lower price per pound and freeze or can it for use all winter long.
**Fun fact: The number one farmers market in the US is in Dane County in Madison, Wisconsin. They boast approximately 150 vendors every Saturday!**
Daedra Surowiec
Current Boot Camper in SOC (Novi)
Buying local food can be one small change to our diets or it can be a large overhaul. Start small and visit local farmers markets in your area. Or, have local food delivered right to your door in some cases.
Here are 7 other reasons to buy local food:
1. Local foods taste better because they are fresher. Foods grown in the vicinity of where you live do not have to be shipped across continents or oceans and therefore have a totally different taste. They also last longer. We get our lettuce from a local farmer’s greenhouse and a unwashed bag of greens stayed fresh in our fridge for up to two weeks!
2. Local foods are seasonal. When tomatoes and zucchini are in over abundance we can store them for the colder months because we will miss their appearance in our everyday diets. However, when they are gone we will find new foods are in season and our diets are exposed to different nutrients.
3. Local foods usually have less environmental impact. Obviously a tomato from your local farmer takes less gas to get to you than one from California!
4. Local foods promote food safety. Knowing who is providing your food makes it easier to know if your food is safe. If there is an e coli outbreak in spinach I know it’s not coming from my local Michigan farmer.
5. Local foods preserve green space and land. If you’re supporting a local farmer you’re preserving the farmland in your community and maintaining important green space which provides cleaner air quality and healthy land.
6. Local foods promote variety. When farmer’s have more customers they have a greater demand for a variety of foods. Customers will want to see more than just one variety of tomato so the more people we get eating from local farmers the more likely we are to get all the foods we need and desire from them.
7. Local foods create community. Creating a relationship with the person who grows your food is a wonderful feeling. It’s like being on the “inside” and getting a feel for what it’s like being a farmer. Joining a CSA (community shared agriculture) where you work a few hours every month for your share of the crop is a wonderful way to join a group of people supporting our local farmers.
In the Metro Detroit area there are a wide variety of year round and seasonal farmer’s markets, from Detroit’s Eastern Market, to Royal Oak and Ann Arbor’s farmer’s markets. The next time you shop at a farmer’s stand take the time to talk to the person at the booth. Unlike the clerk at the grocery store this person is invested in the quality of the food you’re purchasing. Many times when a vegetable is in season you can purchase the item in a large bulk amount for a lower price per pound and freeze or can it for use all winter long.
**Fun fact: The number one farmers market in the US is in Dane County in Madison, Wisconsin. They boast approximately 150 vendors every Saturday!**
Daedra Surowiec
Current Boot Camper in SOC (Novi)
Saturday, January 29, 2011
WWGGGD? (What Would Great-Great Grandma Do?
WWGGGD? (What Would Great-Great Grandma Do?)
I am personally on a mission to create a total healthy me. Yes, I’m a Boot camp platinum member but beyond that I am taking my total health into my own hands. Most people in our society don’t look at what they eat the way I do, I continually ask myself WWGGGD? (What would my great-great grandma do?)
Think about it, 100 years ago what would a 33 year old married woman with 2 young children feed herself and her family? There was no McDonald’s or Starbucks on every corner waiting to fill them up with unhealthy fats and empty calories. When you got gas in your car (there were only 8,000 cars on the road at the time) you couldn’t pick up an extra-large soda and hot dog at the same time.
Not only did she not have the poor quality foods we have but she also didn’t have to deal with thousands of diseases and prescription medications to “help” them. She had to take care of her family with the foods they ate. She knew where her food came from, and I love that I know where a large percentage of my food comes from! (And saying “Kroger” does not count, people!)
I started out making small changes in the way we eat. Switching from roasted salted nuts to just roasted and then finally to raw. When I have feelings of depression I can eat a handful of raw cashews and within a mere 15 minutes I will feel uplifted again. WWGGGD when she was having feelings of depression? Would she run to the doctor for a prescription? Not so much. Did GGG use “I Can’t Believe It’s Not Butter!”? I don’t think so.
My point is that 100+ years ago people were healthier; they ate what I will refer to as REAL food. And they did physical labor, which is why we have our fabulous Boot camp classes! Combine all that great exercise with a fabulous REAL food diet and we’ll be healthier and happier than ever before.
I want to share blog posts that have simple ways of changing our foods into REAL foods. Baby steps makes this super easy, just try one new thing every time you visit the grocery store. The new item may cost a bit more so look at what you buy regularly that is not real and not benefiting your health (i.e. empty calorie foods) and STOP buying those. Start swapping out items. In the future I’ll share vital information on these foods and recipe ideas to help overhaul your current diet.
**Fun fact: 100 years ago most women only washed their hair once a month, and used borax or egg yolks for shampoo.**
Daedra Surowiec
Novi Boot Camp
I am personally on a mission to create a total healthy me. Yes, I’m a Boot camp platinum member but beyond that I am taking my total health into my own hands. Most people in our society don’t look at what they eat the way I do, I continually ask myself WWGGGD? (What would my great-great grandma do?)
Think about it, 100 years ago what would a 33 year old married woman with 2 young children feed herself and her family? There was no McDonald’s or Starbucks on every corner waiting to fill them up with unhealthy fats and empty calories. When you got gas in your car (there were only 8,000 cars on the road at the time) you couldn’t pick up an extra-large soda and hot dog at the same time.
Not only did she not have the poor quality foods we have but she also didn’t have to deal with thousands of diseases and prescription medications to “help” them. She had to take care of her family with the foods they ate. She knew where her food came from, and I love that I know where a large percentage of my food comes from! (And saying “Kroger” does not count, people!)
I started out making small changes in the way we eat. Switching from roasted salted nuts to just roasted and then finally to raw. When I have feelings of depression I can eat a handful of raw cashews and within a mere 15 minutes I will feel uplifted again. WWGGGD when she was having feelings of depression? Would she run to the doctor for a prescription? Not so much. Did GGG use “I Can’t Believe It’s Not Butter!”? I don’t think so.
My point is that 100+ years ago people were healthier; they ate what I will refer to as REAL food. And they did physical labor, which is why we have our fabulous Boot camp classes! Combine all that great exercise with a fabulous REAL food diet and we’ll be healthier and happier than ever before.
I want to share blog posts that have simple ways of changing our foods into REAL foods. Baby steps makes this super easy, just try one new thing every time you visit the grocery store. The new item may cost a bit more so look at what you buy regularly that is not real and not benefiting your health (i.e. empty calorie foods) and STOP buying those. Start swapping out items. In the future I’ll share vital information on these foods and recipe ideas to help overhaul your current diet.
**Fun fact: 100 years ago most women only washed their hair once a month, and used borax or egg yolks for shampoo.**
Daedra Surowiec
Novi Boot Camp
Wednesday, January 26, 2011
Fight For Air CLIMB
am participating in the American Lung Association's Fight for Air Climb because healthy air is vital to everyone. I have taken the Fight for Air pledge and invite you to join me:
We will breathe easier when the air in every
American community is clean and healthy.
We will breathe easier when people are free from the addictive
grip of cigarettes and the debilitating effects of lung disease.
We will breathe easier when the air in our public spaces and
workplaces is clear of secondhand smoke.
We will breathe easier when children no longer
battle airborne poisons or fear an asthma attack.
Until then, we are fighting for air
I invite you to join me and participate in the Fight for Air Climb on (local climb date) at (local climb location). If you can't climb with me, please make a tax-deductible donation to my Fight for Air Climb effort by visiting my Personal Center.
Every dollar I raise enables the American Lung Association to continue its work to educate kids on how to manage their asthma and to not use tobacco, to research cures and better treatments for lung cancer and other lung diseases and to advocate for better local, state, and national policies to protect all of us from the harmful effects of air pollution and secondhand smoke.
Thank you for your generosity and for taking action.
If you or someone you know has any questions about lung disease, the health impacts of air pollution or smoking cessation, please contact the free Lung HelpLine at 1-800-LungUSA where health professionals are ready to answer your questions.
Breathe easy,
David Krainiak
JOIN OUR MICHIGAN ADVENTURE TEAM for 70 Flights of stairs up to the top of the Renaissance Center in Detroit, Mi. on March 6.
PASSWORD: bootcamp
Click here to visit my personal page.
http://action.lungusa.org/site/TR?team_id=23171&pg=team&fr_id=2680&et=gKT8m4NtK-t-j_-_bjDdyg..&s_tafId=15355
Sunday, January 23, 2011
Get Your List of 30 Healthy Snacks
A mom from our Michigan's Adventure boot camp wrote in and asked me for some healthy snack ideas so I created a list. You will notice that these are not manufactured, processed foods. Also Im not adding the calorie content because people make way too big of a deal about their calories when the focus should be eating the right foods.
These snacks are highly nutrient dense food that contain healthy fats, and carbs.
Please leave comments and/or add your favorite healthy snack to our list.
1. Pear w/ handful of almonds, cashews or walnuts
2. Lowfat string cheese/1 slice multi grain bread
3. Non fat cottage cheese w/strawberries or 1/2 cup of applesauce or blueberries
4. Jay robb strawberry protein powder mixed w/fat free cottage cheese, strawberries (tastes like cheesecake)
5. ½ oz. non-nitrate beef jerky/5 w.w. crackers
6. Apple/2 Tbls. natural peanut butter, cinnamon
7. 1 oz. non-nitrate deli turkey/1 c. raw veggies
8. Can of tuna/2 Tbls. lofat drsg./greens
9. ¼ c. hummus/1 c. raw veggies
10. 1/2 pb&j sandwich-all natural/ whole grain bread
11. ½ c. plain nonfat yogurt/1 Tbls. ground flaxseed/1/4 c. unsweetened applesauce
11. Can of h20 packed tuna/1 slice organic multi grain bread
12. 1sm. banana/1 tbls. nat. peanut butter
13. 2 c. melon/2 Tbls. pumpkin or sunflower seeds
14. 1/2 c. jicama slices/1/4 c. hummus
15. 1 lowfat string cheese/ 1 c. sliced cukes
16. 2 Tbls. nat. peanut butter/2 stalks celery
17. 1 c. snow peas/1/4 c. guacamole
18. 1 c. baby carrots/2 Tbls. nat. peanut butter
19. 1 whole grain rice cracker/1 Tbls. almond butter/1 tsp. nonsugar jam
20. ½ c. unsweetened pineapple/ 1/2 c. nonfat cot. cheese
21. 2 Tbls. raw cashews/1/2 c. grapes
22. 1/2 cup of edamame
23. sliced cucumbers w/sea salt, salad (can add some olive oil)
24. 1.c of cherry tomatoes...low fat string cheese 1 serving
25. 1 serving of Feta cheese w/ sliced watermelon
26. Plain organic yogurt w/walnuts and blueberries
27. Sliced organic apples w/ cinnamon, small handful of almonds
28. mixed Bean salad, drained w/ sliced red onions, cucumbers,
29 1 slice of Organic, whole grain bread or english muffin w/natural peanut butter
30. hard boiled egg, sea salt
These snacks are highly nutrient dense food that contain healthy fats, and carbs.
Please leave comments and/or add your favorite healthy snack to our list.
1. Pear w/ handful of almonds, cashews or walnuts
2. Lowfat string cheese/1 slice multi grain bread
3. Non fat cottage cheese w/strawberries or 1/2 cup of applesauce or blueberries
4. Jay robb strawberry protein powder mixed w/fat free cottage cheese, strawberries (tastes like cheesecake)
5. ½ oz. non-nitrate beef jerky/5 w.w. crackers
6. Apple/2 Tbls. natural peanut butter, cinnamon
7. 1 oz. non-nitrate deli turkey/1 c. raw veggies
8. Can of tuna/2 Tbls. lofat drsg./greens
9. ¼ c. hummus/1 c. raw veggies
10. 1/2 pb&j sandwich-all natural/ whole grain bread
11. ½ c. plain nonfat yogurt/1 Tbls. ground flaxseed/1/4 c. unsweetened applesauce
11. Can of h20 packed tuna/1 slice organic multi grain bread
12. 1sm. banana/1 tbls. nat. peanut butter
13. 2 c. melon/2 Tbls. pumpkin or sunflower seeds
14. 1/2 c. jicama slices/1/4 c. hummus
15. 1 lowfat string cheese/ 1 c. sliced cukes
16. 2 Tbls. nat. peanut butter/2 stalks celery
17. 1 c. snow peas/1/4 c. guacamole
18. 1 c. baby carrots/2 Tbls. nat. peanut butter
19. 1 whole grain rice cracker/1 Tbls. almond butter/1 tsp. nonsugar jam
20. ½ c. unsweetened pineapple/ 1/2 c. nonfat cot. cheese
21. 2 Tbls. raw cashews/1/2 c. grapes
22. 1/2 cup of edamame
23. sliced cucumbers w/sea salt, salad (can add some olive oil)
24. 1.c of cherry tomatoes...low fat string cheese 1 serving
25. 1 serving of Feta cheese w/ sliced watermelon
26. Plain organic yogurt w/walnuts and blueberries
27. Sliced organic apples w/ cinnamon, small handful of almonds
28. mixed Bean salad, drained w/ sliced red onions, cucumbers,
29 1 slice of Organic, whole grain bread or english muffin w/natural peanut butter
30. hard boiled egg, sea salt
Thursday, November 18, 2010
My Lazy River Days Are Over:
Making lasting lifestyle changes
Can you remember the last time you had terrible thoughts streaming through your mind, but you had a really good day? It's a nearly impossible task and yet I often find myself angery, unfulfilled and hoping that somehow magically, my thoughts will have no impact on my day. Or that perhaps some external force will swoop in and cure my 'bad day blues'.
Thoughts, feelings and behaviors. They are my specialty, my career, my passion, and yet I too find myself at war within my own mind some days. Our thoughts create our experience which in turn create our reality. Our brains are so powerful. They can call up the experience of 'tasting an orange' at a moments notice, without you even needing to have an orange right there in front of you. Chemically, our brains don't even know the difference between actually eating an orange or just imagining it. Give it a try- sit back for a moment and imagine every last detail related to the experience of eating an orange.. is your mouth watering? Without even knowing it you've just used the power of your brain to impact you experience- your reality.
Health and fitness have always been a passion for me. When I was young, sports were ingrained in every fiber of my existence. I didn't have to force myself out of bed to make it to practice. It's a different story these days. I've found that the older I get, the more 'hard wired' my brain feels for certain habits and behaviors.
Making lifestyle changes (like to get up and workout every morning at 5:30 am) is hard!
Let's imagine the human condition as the lazy river at Cedar Point's Soak City (or any other water park, you know what I'm talking about right?). How hard is it to chill out in that lazy river on a tube? No problem right? Well what if while on that tube we decide that would really like to go the other direction? How much effort would it take to change that entire current (despite all the other people hanging out next to you, completely content to continue allowing the river to carry them)?
Sometimes I feel like the girl sitting on the tube, expecting things to change, wanting things to change, but making no effort toward my goal of making the changes. When I think of it that simply, it really makes me laugh. So what gets in the way? What horrible terrible beast prevents me from changing or sticking with a new change? Thoughts.
Without knowing it, I subconsciously communicate a slew of negativity into my mind all throughout the day. "Oh man, I have to get up early? I hate getting up out of my nice warm bed!", "Uhg, I can't do this. It's soo hard", "I'm not athletic at all". Those negative messages have ingrained themselves into my reality and impacted my ability to make changes. I know I'm not alone in this. So what can we do about it? Let's start by guarding out thoughts- the messages we hear, see, think, all of them. Let's plant a few seeds in our own 'positive thought garden' and see what might grow. Rather than telling myself I can't do something or that I don't want to do something- I am going to try this; I am going to remind myself everyday that I am a runner, a great friend, a positive person. I am going to make a conscious effort to 'weed' out any negative thoughts that I find lurking around in my day to day mind chatter. I am going to mentally yell "STOP" anytime one of those thoughts is allowed into my reality and replace it with an image that I find soothing and calming. Something that makes me feel strong.
We are not slaves to our learned behaviors, the negative messages we've received over time or any of the judgments we place on ourselves. Our authentic, true, deep down, beautiful, pure selves are more powerful then any of that. Through my contribution to this blog, I would like to invite you on my journey as I venture to tap into that deep down part of me and make powerful changes in the quality of my life. Maybe in the process it will help you access that deep down part of you. Together, we can change anything.
Nikki,Sulaica
SOC Boot Camp 10, Novi
Can you remember the last time you had terrible thoughts streaming through your mind, but you had a really good day? It's a nearly impossible task and yet I often find myself angery, unfulfilled and hoping that somehow magically, my thoughts will have no impact on my day. Or that perhaps some external force will swoop in and cure my 'bad day blues'.
Thoughts, feelings and behaviors. They are my specialty, my career, my passion, and yet I too find myself at war within my own mind some days. Our thoughts create our experience which in turn create our reality. Our brains are so powerful. They can call up the experience of 'tasting an orange' at a moments notice, without you even needing to have an orange right there in front of you. Chemically, our brains don't even know the difference between actually eating an orange or just imagining it. Give it a try- sit back for a moment and imagine every last detail related to the experience of eating an orange.. is your mouth watering? Without even knowing it you've just used the power of your brain to impact you experience- your reality.
Health and fitness have always been a passion for me. When I was young, sports were ingrained in every fiber of my existence. I didn't have to force myself out of bed to make it to practice. It's a different story these days. I've found that the older I get, the more 'hard wired' my brain feels for certain habits and behaviors.
Making lifestyle changes (like to get up and workout every morning at 5:30 am) is hard!
Let's imagine the human condition as the lazy river at Cedar Point's Soak City (or any other water park, you know what I'm talking about right?). How hard is it to chill out in that lazy river on a tube? No problem right? Well what if while on that tube we decide that would really like to go the other direction? How much effort would it take to change that entire current (despite all the other people hanging out next to you, completely content to continue allowing the river to carry them)?
Sometimes I feel like the girl sitting on the tube, expecting things to change, wanting things to change, but making no effort toward my goal of making the changes. When I think of it that simply, it really makes me laugh. So what gets in the way? What horrible terrible beast prevents me from changing or sticking with a new change? Thoughts.
Without knowing it, I subconsciously communicate a slew of negativity into my mind all throughout the day. "Oh man, I have to get up early? I hate getting up out of my nice warm bed!", "Uhg, I can't do this. It's soo hard", "I'm not athletic at all". Those negative messages have ingrained themselves into my reality and impacted my ability to make changes. I know I'm not alone in this. So what can we do about it? Let's start by guarding out thoughts- the messages we hear, see, think, all of them. Let's plant a few seeds in our own 'positive thought garden' and see what might grow. Rather than telling myself I can't do something or that I don't want to do something- I am going to try this; I am going to remind myself everyday that I am a runner, a great friend, a positive person. I am going to make a conscious effort to 'weed' out any negative thoughts that I find lurking around in my day to day mind chatter. I am going to mentally yell "STOP" anytime one of those thoughts is allowed into my reality and replace it with an image that I find soothing and calming. Something that makes me feel strong.
We are not slaves to our learned behaviors, the negative messages we've received over time or any of the judgments we place on ourselves. Our authentic, true, deep down, beautiful, pure selves are more powerful then any of that. Through my contribution to this blog, I would like to invite you on my journey as I venture to tap into that deep down part of me and make powerful changes in the quality of my life. Maybe in the process it will help you access that deep down part of you. Together, we can change anything.
Nikki,Sulaica
SOC Boot Camp 10, Novi
Tuesday, November 16, 2010
Do You Want to be a Contributor on my Blog?
Want To Be a Contributor on My Blog?
Last night I was on the phone with a few of my friends whom are pretty heavy hitters in the fitness industry. Im planning a couple vacations as well as a new fitness business venture so my creative mind was working and all these new things Im doing next year got me pretty excited. As I was talking about my plans I received an awesome idea that I NEED to implement right away.
My friend Chris has allowed a select number of his clients/customers to write stories/articles on his blog. He told me the amount of amazing information that they have to share, increases the quality of the site and provides more value to everyone who reads it.
So here is the deal:
If you are someone who is participating in one of my following programs: Michigan's Adventure Boot Camp (Rochester, Royal Oak, Macomb, Novi), 3 In 1 Fitness Training, Corporate Boot Camps, Teacher Fit Programs, One on One Phone Coaching, or other, and you enjoy writing or have a message you want to share, you are eligible to be a contributor.
I get tons of emails from happy campers and also from campers I have become good friends with over the years and believe that all our positive responses, comments, questions, and answers could be a huge benefit to the community of women out there. I am also VERY interested in having any of our Present Boot campers, or Platinum Members who have made our boot camps part of their daily regime to write about their experiences. If you have ever sent me a testimonial then you may want to consider this opportunity.
How does it work?
1. You will click the Write in the Comment Section in the blog post saying why you would be a good contributor to the blog. (This doesn't need to be more than a paragraph)
2. My assistants will send you an email with your username and password if I select you as one of the contributors.
3. At first my assistants will upload any articles. Eventually, You will receive a screen capture video I did showing you exactly how you put a blog post up on my site and format it... It is SUPER easy and doesn't take much time.
4. You will write the article, upload any pics you want (if any) and publish it.
You will be able to write about pretty much anything you want related to health, fitness, your experiences, results, recipes, mindset, etc. I know many of you would love to write about your journey you are on with one of my programs and the successes and challenges you go through on a daily basis, this would be a great topic!
I see this as your platform to share with those you love and interact with on a regular basis to help them along in the journey towards health.
You can write as many or as few articles as you would like, the only thing is they have to be CONTENT rich, meaning tips and tricks that are working well for you. I would like to see a minimum of 1 article per week.
I will have the right to take down any posts that I don't think are good or appropriate.
How does is benefit you?
1. You will be able to tap into a network of over 5000 women who will help keep you accountable.
2. You will have the satisfaction of knowing that you are making a difference.
3. Your information has the potential to change a person's life.
4. Writing out what is inside of you can be a powerful way of releasing thoughts and ideas that will create massive action in your own life.
5. You are at the forefront and beginning of what I believe is going to be a massive movement of women and Moms in Michigan committing to put their health and well being ahead of everyone else, in order to be the best person possible.
6. It is really fun!
You DON'T need to be a great writer (this should be obvious by level of writing skills). Thank you in advance for your willingness to do this. I am going to cap it at a certain amount, so if this is something you are interested in, you need to act fast and put your name and email in the box.
If your interested in contributing you can also send my assistant an email to: Angelica@MIBootCamps.com
Your Friend in Fitness,
David Krainiak
Last night I was on the phone with a few of my friends whom are pretty heavy hitters in the fitness industry. Im planning a couple vacations as well as a new fitness business venture so my creative mind was working and all these new things Im doing next year got me pretty excited. As I was talking about my plans I received an awesome idea that I NEED to implement right away.
My friend Chris has allowed a select number of his clients/customers to write stories/articles on his blog. He told me the amount of amazing information that they have to share, increases the quality of the site and provides more value to everyone who reads it.
So here is the deal:
If you are someone who is participating in one of my following programs: Michigan's Adventure Boot Camp (Rochester, Royal Oak, Macomb, Novi), 3 In 1 Fitness Training, Corporate Boot Camps, Teacher Fit Programs, One on One Phone Coaching, or other, and you enjoy writing or have a message you want to share, you are eligible to be a contributor.
I get tons of emails from happy campers and also from campers I have become good friends with over the years and believe that all our positive responses, comments, questions, and answers could be a huge benefit to the community of women out there. I am also VERY interested in having any of our Present Boot campers, or Platinum Members who have made our boot camps part of their daily regime to write about their experiences. If you have ever sent me a testimonial then you may want to consider this opportunity.
How does it work?
1. You will click the Write in the Comment Section in the blog post saying why you would be a good contributor to the blog. (This doesn't need to be more than a paragraph)
2. My assistants will send you an email with your username and password if I select you as one of the contributors.
3. At first my assistants will upload any articles. Eventually, You will receive a screen capture video I did showing you exactly how you put a blog post up on my site and format it... It is SUPER easy and doesn't take much time.
4. You will write the article, upload any pics you want (if any) and publish it.
You will be able to write about pretty much anything you want related to health, fitness, your experiences, results, recipes, mindset, etc. I know many of you would love to write about your journey you are on with one of my programs and the successes and challenges you go through on a daily basis, this would be a great topic!
I see this as your platform to share with those you love and interact with on a regular basis to help them along in the journey towards health.
You can write as many or as few articles as you would like, the only thing is they have to be CONTENT rich, meaning tips and tricks that are working well for you. I would like to see a minimum of 1 article per week.
I will have the right to take down any posts that I don't think are good or appropriate.
How does is benefit you?
1. You will be able to tap into a network of over 5000 women who will help keep you accountable.
2. You will have the satisfaction of knowing that you are making a difference.
3. Your information has the potential to change a person's life.
4. Writing out what is inside of you can be a powerful way of releasing thoughts and ideas that will create massive action in your own life.
5. You are at the forefront and beginning of what I believe is going to be a massive movement of women and Moms in Michigan committing to put their health and well being ahead of everyone else, in order to be the best person possible.
6. It is really fun!
You DON'T need to be a great writer (this should be obvious by level of writing skills). Thank you in advance for your willingness to do this. I am going to cap it at a certain amount, so if this is something you are interested in, you need to act fast and put your name and email in the box.
If your interested in contributing you can also send my assistant an email to: Angelica@MIBootCamps.com
Your Friend in Fitness,
David Krainiak
Wednesday, November 10, 2010
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