Day 10 – what’s your feedback?

Please give your feedback on the 5 day – vote! Add comments if you like. Merry Christmas!

10 Day Boot Camp with Kristi

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You can’t out-train a poor diet!

My good friend, Tanya told me that. ¬†Don’t know where she got it from, but I love it.

Fitness and nutrition go hand in hand. Combining well planned, targeted workouts with quality food intake will maximize the benefits from your fitness efforts. Developing a plan for eating is just as important as the plan for your workouts. A Registered Dietitian can streamline this process by helping you tailor the most effective strategies to your nutritional needs and lifestyle. (Read more by clicking on the link from University of Missouri).

Many of us try to do one or the other. ¬†It’s not a choice. ¬†Both are a must. ¬†Let me say that again. ¬†Exercise and nutrition are a must. ¬†If you pick just one, you will only have limited progress (unless you are 22 years old with great genes, then it will take a couple years to catch up with you, but it will!) ¬†I’ve been a personal trainer over 13 years now, and that’s the most frequent mistake I come across. ¬†In fact, it’s the most frequent mistake that I make too. ¬†I think I can make up for my eating transgressions with an extra workout, but it starts to catch up. ¬†Wouldn’t you agree it’s easier to keep it off than take it off? ¬†So stay on track…everything that goes in your mouth — think about it. ¬†Is it worth it? ¬†

Start to change your mindset. ¬†It’s a journey. ¬†It happens a little at a time. ¬†If you cheat, don’t throw in the whole towel. ¬†Get back at it and try again. ¬†If you haven’t spent some time on the blog – looking at past posts, and recipe ideas to your left, then please set aside some time to do that. ¬†You can’t out-train a poor diet. ¬†Spend some time googling paleo and primal, and learn why one book after another being released is advocating some form of paleo, or primal and why. ¬†You don’t have to take on every part of these plans, but find what works for you. ¬†I never knew that I’ve got a level of lactose intolerance until I tried this – I grew up drinking 3 glasses of milk a day!¬†

This way of eating is good for:

  • your sleep
  • your digestive system
  • bloating
  • detoxing
  • leaner body
  • more energy
  • less cravings (once you get through the detox!)
  • clearer thinking

Lastly I’d like to say that you will find different versions of this on different blogs and websites. ¬†The version we are doing this week is getting rid of SAD GAS. (link to video with my favorite gastrointologist explaining this). ¬†SOY, ARTIFICIAL SWEETENERS, DAIRY, GLUTEN, ALCOHOL, SUGAR. ¬†That said, you can choose another version. ¬†I’ve seen ones that allow wine in moderation or cider beer (no gluten), some allow dark chocolate and others don’t, and yes, I’ve even seen some that advocate eating raw meat like a caveman (ok, that last one is so not for me, but go for it! lol). Personally I like more fish than most sites recommend or have posted. ¬†

Explore this. ¬†Click on the links I’ve provided. ¬†Do it for you. ¬†Because you can’t out-train a poor diet!¬†

Homework: comment on what you learned, what you like, don’t like, or don’t get.


Most important meal of the day —





Sunday morning brunch: coffee with coconut creamer, an omelet with tomato & bacon, and a chunky monkey muffin.   Special treat.  Weekday breakfast? Banana, oatmeal with local honey & cinnamon, omelet with salsa & guacamole, coffee.

Remember, most of us Americans have it backwards: we need to eat big in the mornings, and less in the evenings…

One more thing: DAIRY!  I wanted to reiterate that you may have small amounts of heavy cream or cheese BECAUSE your body does not process these like carbs, and most people who are lactose intolerant can handle these two in small amounts just fine.  All other dairy is off the table this week. How are you doing with that?

Just added the page 10 days of breakfast

under the Breakfast Ideas page to your left.  Many of us struggle with breakfast.  Most important meal of the day Рyour mama was right.  Never underestimate a good breakfast.  Research proves that students who eat breakfast get better grades and test better, so why would you even think of skipping it?  check out some of the ideas and research some good juices or smoothies today that you can make in a blender.  REAL FOOD. love it.

Laugh Long and Often to Boost Your Immune System

Love this! check out why we need to laugh more…


We really do need to laugh more often. Whether it is to keep us healthy or to establish an inviting atmosphere at home or at the office, taking lighthearted approach can reap great benefits.

From How to Treat and Prevent Cancer with Natural Medicine (2002), by Dr. Michael Murray.

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Laugh Long and Often to Boost
Your Immune System

Laughter is without question the most powerful immune enhancer available. Recent medical research has also confirmed that laughter enhances the blood flow to the body’s extremities and improves cardiovascular function; plays an active part in the body’s release of endorphins and other natural mood-elevating and painkilling chemicals; and improves the transfer of oxygen and nutrients to internal organs. Here are seven tips to help you have more laughter in your life.

1. Learn to laugh at yourself. Recognize how funny some of your¬†behavior really is ‚Äď especially your shortcomings or mistakes. We‚Ķ

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What can I drink this week?

YES to:

  • coconut water
  • almond milk/coconut milk
  • herbal teas
  • coffee (try to keep it to one cup a day)
  • green juices
  • smoothies
  • water

Please AVOID:

  • milk (esp. pasteurized) ¬†Pasteurization destroys lots of the naturally occurring beneficial bacteria and vitamins in milk.
  • soy milk (soy is full of the hormone estrogen and has been linked to thyroid problems)
  • soda
  • sports drinks
  • fruit juice (contain lots of sugar and fructose)
  • alcohol
  • kombucha (bacteria and yeast mixed with sugar and water – not as detoxifying as you may think)

Want to read more on this and digestive health?  Source: Gutbliss  by Robyn Chutkan, M.D., FASGE, Founder of the Digestive Center for Women.

Having a food plan for the week=SUCCESS

ImageJust got back from food shopping for the next few days. ¬†A few things I’m going to make for the week: asparagus soup, buffalo chicken (with a little hot sauce) torn and added to salads with pecans and homemade dressing, apples for a morning snack with a handful of nuts, spaghetti squash (did you know you can cook it by throwing the entire squash in a crock-pot¬†and going to work? No water added or anything! When you get home, slice in half, removed seeds, run a fork down it, and top with sauce – yum!), lime in my sparkling water at dinner, greens of course, and then kale and pineapple to add to smoothies. ¬†Or I may make some kale chips too – love those — recipe is posted to the left.


Posting a “menu” on the fridge helps too when you get home and you are starved and can’t think what to serve. ¬†


5 day boot camp…the short version

ok, so some of you are new to this, and others have done this before. ¬†Either way, the first couple days are the hardest food-wise. ¬†The workouts will be probably shorter than you are used to; therefore, I ask that you give your ALL. ¬†Give every ounce of your being to those 30 minutes. ¬†In short, go hard. ¬†Be intentional about giving everything you got in those 30 minutes, SO THAT you burn as many calories as you would if you went to a 60 minute long class/training session and paced yourself…but we won’t be pacing ourselves. ¬†No sir, lay it down. ūüôā¬†

Here’s the short version of our food plan – starting the moment you wake up Sunday –¬†

SAD GAS. ¬†yes, I said that. ¬†Here’s what it means:

Completely avoid these foods —

  • SOY

you can do this. together we will spur ourselves on.  more to come. 

Boot Camp version 6 starts this Sunday…

and we are full, by word of mouth. Thanks, to all y’all. ¬†Really. ¬†That is awesome. ¬†So we start Sunday at 8:30am and at 6pm, and then run Monday through Thursday at 5:25am and 6pm. ¬†Please be on time – workouts are only 30 min. and I want you to get your money’s worth. ūüôā¬†

Also, if you are one of the ones who talked a friend into this, please send them the link to this blog so they can get to reading, researching, and food-shopping before Sunday.

If you still need to pay, please drop off your check by tonight, or pay at paypal through the link on your left where it says BUY NOW.

Lastly, there are no bodyfat measurements for the 5 day (unless you especially request that). 

Questions? Comments? hit the comment button, or send me an email. ¬†Can’t wait…