End of Summer Boot Camp

Ready to finish the summer strong?

Join me* for a 6 week boot camp!!!

Start your day off with a great morning workout and reach

your fitness goals with other campers!

July 18-August 26th

M/W/F at 5:30-6:15am

Parking lot of Grace Hartman Elementary

$110 for a 6 week session

($105 for repeat campers)

Call Leah Fish 254-214-0066

Or email leahefish@gmail.com

Be sure to bring a towel, water, and some light weights (3-8 pounders).

* I'm Leah Fish and a mother of 4 girls and love being active. I have a degree in physical education and have a love for teaching. I enjoy the sense of accomplishment after a great workout! Fitness and nutrition are 2 of my passions. I love helping those around me set and reach their fitness goals.

I will be teaching a FREE SESSION of boot camp on

Wednesday, July 13th at 5:45-6:30am

Bring a friend! Come work out with us at the

Emerald Bay Park parking lot off Park View Drive

and see what it's all about!

Be sure to bring a towel, water, and some light weights (3-8 pounders).

(Turn right onto Park View Drive if you are coming on Lakeshore from 205. If you are coming from 66 on Lakeshore take a left on Park View Drive. The parking lot is on the left.)

The Time Is Now!!!

BOOT CAMP 1

Summer is here, go put on your gear!

I’m ready to exercise. Are you?

Join me for 4 weeks of intense exercise that

will whip you into shape and get

you ready for the pool!

June 13th through July 8th

Shores Park /Parking Lot

5:45am Mon/Wed/Fri

$75 per camper

BOOT CAMP 2

This boot camp is geared towards kids and will be a great way to exercise in a fun and positive setting. Come with your child and workout with us!

June 14^th-July 7^th

Shores Park /Parking Lot

7:00 Tues/Th

$50 per participant

($100 for child and parent)

Contact me by June11^th to secure your spot*

Leah Fish**

254-214-0066

leahefish@gmail.com

*Must have at least 6 campers for Boot Camp 1 and 10 campers for Boot Camp 2 to start the camp.

**I have a degree in Physical Education. I love fitness and nutrition and am excited to teach another boot camp. I love this community and want to help others reach their fitness goals. As a mother of 4 I am excited to teach kids and help them learn healthy habits.

Free Saturday Workout

The boot camp in Lakeview Summit is coming to an end this week.

This boot camp session has been great! Hard workouts and great company!

Do you want to get a great workout in this week?

Are you interested in doing a boot camp in the Shores?

Want to workout in a motivational group setting?

Then this Saturday is for you!

Join me and my campers for a free workout this Saturday. It will be an intense workout that will give you a taste of what we will be doing for our

upcoming boot camp that starts June 13th-July 8th.

Come to the parking lot of the lakeview summit swimming pool on

Saturday, June 4th at 5:30 am.

We'll be there...how about you?

Let's Do This!

BOOT CAMP

Get your body ready for your swimsuit!

I’m ready to exercise. Are you?

Join me for 4 weeks of intense exercise that will whip you into shape and get you ready for summer!

May 9th through June 3rd

Parking lot of Lakeview Summit swimming pool

5:30am Mon/Wed/Fri

(Each class will last about 45 minutes.)

$75 per camper

Sign a friend up and receive $5 off

Bring hand weights (3-8 pounds depending on fitness level), a towel, and water bottle.

Contact me before May7^th to secure your spot*

Leah Fish**

254-214-0066

leahefish@gmail.com

*Must have at least 6 campers to start the camp.

**I have a degree in Physical Education. I started teaching body pump to other Moms in the area. I love fitness and nutrition and can help you in both areas. I moved to the Rockwall area a little over a year ago. I love this community and want to help others reach their fitness goals.

Nutrition and Examples

What you eat makes a huge difference. Exercise is important for your level of health and fitness, but what you put in your mouth has a huge impact on your weight management. Here's a quick example. A glazed donut is around 255 calories. If you burn 400 calories in your morning work out, you can blow your all your hard work by eating just 2 donuts. Your work out may have helped you to improve your level of fitness, but eating those donuts has done nothing to help you lose the weight that you're trying to lose. So food choice is key to reaching your goals.

Make sure your metabolism working for you all day long. You should be eating 5-6 small meals each day. How many calories you eat varies widely person to person so if you need help knowing how much you should be eating let me know!

You want an approximate balance of carbs(40%), protein (40%) and fat (20%).

Carbs should be complex carbs, not sugars.

Proteins should be lean.

Fats should be from raw sources (ie: avocados, nuts, dairy), not saturated.

Tip: Avoid combining refined sugars and fats (i.e., doughnuts, ice cream, cookies etc).

Here are some ideas for meals/midmeals.

Cottage Cheese and an Apple

Eggs (1 egg, 1 egg white) and 1/2 cup of oatmeal

Light string cheese and Banana

Handful of almonds (20) and Reduced Fat Triscuits (make sure cracker/bread choices are made with unbleached wheat, no high fructose corn syrup and reduced fat when possible.)

Boiled egg and toast

Protein bar (check to make sure sugars and fat are low) We like the brand Pure Protein.

Tuna fish (I flavor with lemon juice, avocados and green onions) and toast

Turkey sandwich with mustard, lettuce, avocados, and tomatoes, or instead of avocados put slice of 2% cheese.

Fruit smoothy with a small amount of milk, ice, and desired fruit. I put cottage cheese in my smoothies, which adds a TON of protein and you can't tell it's in there. And believe me, I am picky.

1 cup of berries.

1/2 of individual packet of crystal light

1 cup of ice

1/2 cup milk

1/2 cup cottage cheese

Mom's Chicken Enchiladas (recipe to follow next week)

Baked Chicken Parmesan (recipe to follow next week)

Grilled Chicken with lemon pepper and veggie

Laughing Cow cheese wedge with Grapes

Don't forget to drink lots of water and do cardio on the days we don't meet. Remember to give yourself one day to rest!

A friend of mine, Susan Chapman, has a blog full of great nutrition and meal ideas. Click here to see her blog.

I hope these examples will give you some new ideas! Feel free to leave a comment with a meal or midmeal that you've found that has a great balance and works for you, or a recipe that you like that is healthy!

You all did a GREAT job today. This is an awesome group!

See you Tuesday!

Leah

Yummy Recipes

Mom's Chicken Enchiladas

(Out of Eating for Life by Bill Phillips)

1 lb chicken

4 green onions, sliced

2 T fresh cilantro, chopped

1 jalapeno, seeded and minced

3 cans (10 oz each) green enchilada sauce

8 corn tortillas

1 cup reduced fat cheddar cheese (shredded)

2 cups lettuce, shredded

1/2 c salsa

1/2 cup light sour cream

1 tomato, diced

1 can (2oz) ripe olives, sliced

Preheat to 350. Lightly coat 9 x 13 dish with cooking spray.

Place chicken breasts in a large pot and cover with water. Boil over high heat. Reduce to medium heat and simmer until no longer pink in cn=enter (about 15 min). Drain and let cool slightly. Shred by pulling apart with 2 forks and set aside.

Lightly coat large skillet with cooking spray and place over medium high heat. Add green onion, cilantro and jalapeno; saute for 2 minutes. Add shredded chicken and 1 can of enchilada sauce. Cook, stirrig ocassionally, until heated through, about 5 min.

Pour remaning 2 cans of enchilada sauce in med bowl and microwave until warm (about 2 min). Dip each tortilla in heated sauce and fill with about 1/8 of chicken mixture. Roll up and place, seamside down, in the prepared baking dish.

Pour remaining heated sauce over chicken enchiladas and sprinkle with cheese. Bake until enchiladas re heated through and cheese is melted (about 15 min).

Divide lettuce onto plates and place portion of enchiladas on top. Top with spoonful of salsa, a dallop of sour cream, tomatoes, and olives. Enjoy!

Baked Chicken Parmesan

(Also by Bill Phillips)

2 Egg Whites

1/3 c Progresso Italian-seasoned bread crumbs

4 T reduced fat parmesan cheese, grated, divided

1/2 1b chicken breast

2 portions spinach pasta (4 oz uncooked)

1 cup low fat pasta sauce

2 cups baby spinach leaves

Heat oven to 400.

In medium mixing bowl, beat egg whites with fork until slightly frothy. Then, mix breadcrumbs and 2 T of reduced fat parmesan cheese in a pie plate.

Dip chicken breasts into the breadcrumb mixture, coating both sides.

Lightly coat baking sheet with cooking spray. Place chicken breasts on baking sheet; bake for about 12 minutes, turn over and bake about 12 more (make sure chicken is no longer pink in center) breadcrumbs should be golden brown.

While chicken is cooking, prepare spinach pasta according to package directions. In small saucepan, warm pasta sauce over medium heat.

Divide spinach leaves between 2 plates. Layer pasta and chicken over leaves. Top with pasta sauce and remaining parmesan cheese. Enjoy.

Keeping Focus

Lets pause to think about where we were, where we are, and where we are going.

Where We Were

Approximately four weeks ago, we each took some body measurements to determine our individual starting point for this boot camp. We didn't just step on a scale and let our weight be our only tool of measurement. We are smarter than that. Instead, we took a measurement of the composition of our body - our lean body mass and our fat mass. The reason we took a measurement of composition is because our goal is to change the composition of our bodies, not to merely change the weight of our bodies.

Where We Are

The idea of not using the scale as our only tool of measure was somewhat difficult to grasp at first, but it seems that everyone is starting to catch on to the realization that the scale is only part of the equation. We have now worked out for four weeks, and we recently took another measurement of body composition. We have great news... EVERYONE experienced a positive change in body composition!! Some gained more lean body mass than others, and some lost more fat mass than others, but everyone lost fat mass and gained lean body mass!!! That is the type of change in body composition that we were working for, which means our efforts to date have been very successful. Congratulations on your progress!!

Where We Are Going

Looking forward, our goal is to continue to change our body composition, not just our weight. There is something very positive about the progress we have already made. A gain in lean body mass increases metabolism. That means your body is capable of burning more calories now than it was when we started the program. That means you have the ability to burn more fat mass now than you did when we started. That is very positive!! Let's keep up the good work and keep a focus on our goal of changing our body composition! Remember that during these last few weeks we cannot lose focus. Let's keep eating healthy and pushing ourselves during each workout. Everyone keep up the great work!!