My heart goes out to those who are missing friends and family. Some of them are in ongoing searches that can easily take over their lives. In doing so, they neglect themselves and their health. The stress can become overwhelming, causing illness and other health-related issues. Since we know how important it is to stay strong and to be healthy, we are honored to share information with these folks in two weeks. We can’t relate or understand what they’re going through, but we can try to give them tools as an outlet for stress.

Please keep everyone and their missing loved ones in your thoughts and prayers, asking that they one day have answers and resolution to all their questions. I have included a link to the video about the Keys to Healing Retreat, as well as what Project Jason is all about. Please take the time to hear what people are going through. We should all be grateful for them putting this together.

http://video.yahoo.com/watch/5609428/14723375#thumb=

What is Project Jason:

http://www.projectjason.org/

All the best,

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

What have YOU got to lose?

No matter how healthy we try to be, how often we get checked up by the doctor, or the amount of sunlight we avoid, we are not as great off as we think we are. There are many toxins that enter our bodies that are far beyond our control. The air we breathe is polluted, the water we drink is polluted, and the food we eat can be pumped full of growth hormones or covered in fertilizers and pesticides… and FYI, that’s NOT a good thing! Many baby products are filled with horrible chemicals, dyes, formaldehyde (yep, you read it right), and other carcinogens that can cause long-term health issues. No matter what you do, you can’t avoid it. So detoxifying your body is so incredibly important to avoid chronic toxicity. When this occurs, our bodies cannot eliminate toxins efficiently and fast enough, so they build up and can cause cancers and other illnesses. Ever heard of antioxidants? Well this is why we need ‘em!

I would recommend a detox for everyone, but if you are skeptical, here’s a list of those who should strongly consider it:

* Have chronic digestive problems

* Have impaired liver function due to: alcohol, poor eating habits, high stress, chemical exposure in the workplace, and hepatitis.

* Have chronic headaches

* Have chronic skin conditions

* Stiff, aching joints and muscles

* Susceptibility to infections

* Respiratory difficulties

* Allergies

* Low energy and fatigue

* Depression and moodiness

* Poor quality sleep and insomnia

So how should you detox? Well, there are many programs out there that try to hype up weight loss and make themselves sound better than they probably are. However, including certain things in your diet such as organic fruits, veggies, lean meats, nuts, etc. is the best way to start. Cut out sugars and anything that can be exposed to pesticides or artificial hormones. Cut out sugars as much as possible… this includes bread and artificial sweeteners! Avoiding certain foods and including others in your current nutrition will help your body to function more efficiently. Doing this will allow it to get rid of those unwanted toxins at a faster rate than before. You’ll feel better, look better, and have more energy! You do, however, want to make sure the program is long enough so you can flush toxins out before going back to your normal life. Chances are, once you find out what you’re eating, you’ll want to stay detoxed for the rest of your life!

If you are interested in a 28-Day detox program, ask me! I’m happy to provide you with one. And if you’re in the Omaha area on July 18th I invite you to an event at 6:30 pm to learn more. Let me know if you’d like to attend and I’ll send you the details.

All the best,

Katie Kottmann, CFT, SPN

VP, Goal Fitness & Nutrition, LLC

What have YOU got to lose?

Special thanks to http://ezinearticles.com/?Why-Detox?&id=809606 for their list of reasons to detoxify.

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

www.GoalFitnessandNutrition.com/Online

What have YOU got to lose?

The company I train for, Goal Fitness & Nutrition, LLC,  offers high intensity fitness bootcamps to help get our clients in shape. Here are a few reasons why bootcamp can benefit anyone:

- Variety – The mix of high intensity cardio and resistance strengthens all major muscle groups and the cardiovascular system.

- Base Strength – After bootcamp, your entire body will be stronger and you’ll find that your normal training goals (high or low intensity) and every day activities are much easier to accomplish.

- Motivation – A high intensity bootcamp can also help your motivation and mindset. You’ll have more confidence in and out of the gym.

- Weight Loss – The weight loss that you experience during and after the bootcamp will remind you of what you’re training for and keep you motivated. I personally lost about 40 – 50 lbs during and after two bootcamps last summer!

- Metabolism – High intensity exercise will boost your metabolism and with a healthy diet your weight should keep dropping after the bootcamp.

- Habits - Many fitness bootcamps are held first thing in the morning. The early start time may seem daunting at first if you’re not used to it, but after two weeks, you may prefer to work out in the morning and keep exercise in your daily routine.

- Time – Our two week bootcamp allows you to push yourself for two weeks, and then recover with low or moderate intensity exercise. Then do it again!

Goal Fitness & Nutrition, LLC’s bootcamps are perfect for people of any fitness level. If you’re ready to get in shape for summer, check the schedule on our website or contact us today!

Eric Holz, CFT

Goal Fitness & Nutrition, LLC

www.GoalFitnessandNutrition.com

What have YOU got to lose?

• Severe lack of energy
• General aching and pains in joints and muscles
• Workout performance is suffering (intensity or ability is decreasing)
• Cannot Sleep
• Frequent Headaches
• Becoming sick more often (colds, flu, etc.)
• Moody or Irritable
• Depressed
• Dreading your workouts
• Not hungry or ravenously hungry
• Frequent injuries
• Extreme feeling of need to exercise
• Plateau in your results

Nutrition: The basics

Our nutrition provides at least 80% of our results, so exercise is not the only important component when trying to lose fat. It can be a very touchy thing, but if you follow a consistent plan and know how many calories you should eat on a daily basis (your Basal Metabolic Rate or BMR), you’ll be lean in no time. To calculate your personal BMR, visit http://www.goalfitnessandnutrition.com/bmr_calculator.php

To lose a pound of fat, you need to have a net loss of 3,500 calories from a combination of your food and exercise. Wanna lose 2 lbs a week? Then double it! It seems crazy, but it’s really not. Please keep in mind that no one (unless directed by a physician) should try to lose more than 2 lbs of fat per week. Trying to do so can cause overtraining symptoms, as well as muscle loss.

However, be sure you are eating at least 15-20% of your calories from fat. It sounds counter-intuitive, but our bodies need some fat. They need fat to cover organs, as well as for energy. So we need to incorporate healthy fats in our daily nutrition (e.g., extra virgin olive oil, avocado, nuts, etc.). Cutting out too much fat can cause our bodies to hold on to the fat we currently carry as they enter “starvation mode.” They cling to the fat we currently have on our bodies, no matter how overweight we are. Our bodily functions can also be hindered because of lack of fat. And when we’re trying to lose it, we usually up the cardio, so we need to make sure we have some fat to burn during our training sessions.

Exercise: The basics

Regarding exercise, as a general rule no one should never exercise for more than an hour at a time. Of course, if you’re training for an endurance event this will be adjusted, but you’ll still need to fuel your body with food or supplementation during your training to avoid muscle damage. Exercising longer than this can be detrimental to your fat loss efforts as it, again, forces our bodies into starvation mode and they start to cling on to our fat stores. They turn to our muscles for energy, which means breaking them down and causing them to atrophy. Why is this a bad thing? Because it is estimated that for every pound of muscle our bodies “own”, we burn an additional 35-50 calories per day. So if you gain 10 lbs of muscle you’ll end up burning an extra 300-500 calories a week by doing nothing but maintaining! I don’t know about you, but I’m all about reaping the benefits of my hard work while I’m sleeping.

My overtraining epiphany

So how did I determine I was overtraining? Well, besides being extremely tired, sore, and crabby all the time (and I wasn’t pregnant), I purchased a heart rate monitor that I wear during my workouts and boy did it school me! The watch that comes with this particular monitor shows me which “zone” I am training in based on my current heart rate. Zone 1 (heart rate at 60-70% of max) is used for burning fat stores, increasing endurance, and is easy on the joints. To lose the most fat during a workout we all need to shoot for this zone a few times a week. Zone 2 (heart rate at 70-80% of max) is used for fat burning, improving aerobic fitness, and is better for people with a bit more exercise experience. This zone is still okay to lose fat, but Zone 1 should be done more frequently. Zone 3 (heart rate 80-90% of max) increases the body’s ability to burn fat over the next 24 hours by increasing metabolism, increased performance capacity, and is only recommended for those with a lot of exercise experience. This zone should be used when you hit a plateau. Turns out I was spending WAY too much time in zones 2 and 3, and almost none in zone 1!!! Once I switched up my workouts I’ve felt and seen a difference. I’m not so tired anymore, my joint pains are going away, and I really enjoy working out again. I love it! I highly recommend purchasing a heart rate monitor to use during your workouts. It is seriously life-changing!

Overtraining: How to determine if this means you

The most important thing is to pay attention to how you’re feeling. If you dread heading to the gym, feel tired and achy, and feel like you’re working as hard as you can but aren’t getting the results you want, you’ve most likely done it! If this is the case, take a couple of days to relax. It won’t undo what you’ve worked so hard for, and will actually help you with your future progress. Keeping a journal or log of your workouts will also help you to see if you are working harder and harder over time. It will also allow you to see if you’ve been taking adequate rest time to let your body repair itself. In general, taking 1-2 days completely off from exercise each week will help you. And every couple of months, take an entire week off from strenuous exercise and just go for a walk!

Take care of your body so it will take care of you.

All the best!

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com/Online

What have YOU got to lose?

-3 MINUTES to commit to and get dressed for a workout

-3 DAYS of healthy eating and exercise to feel better about yourself

-3 WEEKS for healthy eating and exercise to become a habit

-3 MONTHS of healthy eating and exercise to completely transform your body and your health

-1 YEAR of following this healthy path to make a complete lifestyle change

If you can commit to just getting dressed and lacing up those shoes for a workout, you’ll be more likely to actually follow through with it. If you do your part for 3 days, you’ll start to feel better and want to continue on your journey to better health. If you make it 3 weeks, you’ll REALLY feel great and know that you can do this. It will become a habit and you’ll want to keep it going! So 3 months later you’ll look (and feel) like a brand new you. The pattern will continue and you’ll be living your new life, with less chance of reverting to your old ways, after just 1 year.

Feel free to set goals along with these timelines. If you make it 3 days of doing well, reward yourself slightly. But definitely have a plan to get back on it. A good reward would be a day off from exercise. When you’ve made it 3 weeks, reward yourself again….. perhaps a slice of cheesecake is your craving. Whatever it is, keep it in moderation and enjoy it! After 3 months, just following this system every week, you’ll be ready for a beach vacation! Do it! And the same goes for your year. Working hard deserves some time off. Just know how successful you’ve been, how amazing you look and feel, and that you are an inspiration to those around you.

Let’s hit it!

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com/Online

What have YOU got to lose?

Here are some tips for getting started with an exercise program in the New Year:

- Set a realistic goal.  Use a web search to find an event a few months from now and start training for it.  It doesn’t need to be a marathon and you don’t need to win it.  Several areas have half marathons, 10 or 5k races, triathlons or other races and events.  It will feel great just to finish and accomplish something.

- Find a group / partner.  Find a family member, friend or coworker with similar goals and set a time to work out with them a few times per week.  You’ll be more likely to show up if someone is counting on you.

- Sacrifice one hour per day.   Try exercising for an hour right before or after work.  If you add it to your workday, you’ll be more likely to do it.  The later it gets, the more difficult it will be to get motivated.

- Don’t burn yourself out the first day.  Work hard at the gym but make sure you’re not too sore to do it again the next day.

- Push yourself a little.  I know this may sound at odds with the previous tip, but once you know your limits, push it a little.  You won’t make progress by giving the same effort every day.

- Break your old routine. When it gets warmer, try picking a running route in your neighborhood and time yourself when you run it every day.  You’ll be more likely to push yourself if you have a finish line and a timer.

- Make it a contest. Many workplaces are starting weight loss competitions.  These are a great way to get started and stay motivated.

- Attitude change. If you haven’t exercised for awhile, you’ll probably have to change your mind set to stick with a fitness program.  Challenge yourself to exercise 4 – 5 days a week, force yourself to stick with it and don’t let anything stop you.  Stay positive!

- Reward yourself.  Set a weekly goal and reward yourself on the weekend when you accomplish it.

Eric Holz, CFT

www.GoalFitnessandNutrition.com/Online

What have You got to lose?

I know you’re all worried that I’ve given up ; ), but I have not! I’ve set my new year’s resolutions and goals (started working towards them the week before the new year so I was already committed). I’ve been using Arbonne’s 7-Day Total Body Cleanse this week to kind of “reset” my insides and start fresh… I can tell it’s helped me from indulging in those sugar cravings. As of now, I’m on day 4 and so far, so good! It was pretty funny, the second day I found out I lost 5 pounds overnight!

Here are my fitness goals for 2010:

-15% body fat (yes, I’m still aiming for this)

-Finish Lincoln Half Marathon (May)

-First run of 2010 in my sports bra and shorts (I know this sounds silly, but who wouldn’t want to be able to run outside in their sports bra and shorts without all the jiggle?!)

-Perhaps the Chicago Half Marathon (September)

I also have to set monthly goals or I just can’t focus. So for January my goals are as follows:

-20% body fat (when we measured a couple weeks ago I was 21.9%…. yuck!)

-30″ waist (now 30.5″)

-38″ hips (now 38 5/8″)

-21 3/4″ thigh (now 22″)

Every month my husband and I will reassess our fitness goals (he’s doing this with me), and if we’ve worked hard all month and at least come close to our goals we get to go out for a fun date night and eat whatever we want! To most people this isn’t an issue, but we really value our health so we don’t go out to eat very often. It’s a treat, so something I really look forward to!

As mentioned previously, I’ve started training for the Lincoln Half Marathon. It’s on May 2, 2010, so I have a lot of time to be ready for it. This will really help me drop some body fat… if my knees and hip will hold up…. how old am I????

It just goes to show you that sometimes the most well made plans can go to h.e. double if you don’t focus, stay conscious, and stay committed to your goals. It’s easy to do if you follow the plan and put one foot in front of the other each day… but it’s also very easy not to do. We just have to decide which way we go.

Share your goals with me!

Katie Kottmann, CFT, SPN

Goal Fitness & Nutrition, LLC

www.GoalFitnessandNutrition.com

What have YOU got to lose?

As of some other goals I’ve set for myself, I’m signing up for the Lincoln Half Marathon that is on May 2nd. If anyone wants to join me just say the word! We can train alongside each other and help each other to stay motivated. Let me know what you think!

Okay, back to the grind… I’ll be back soon, promise.

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

www.GoalFitnessandNutrition.com/Online

What have YOU got to lose?

I started my new nutrition today, and I’m already feeling it. I’m so tired!!! I should probably taper down my calories so I’m going to add in a bit more food for the rest of my day so my body doesn’t think it’s starving. To switch phases I’m going to be changing my caloric intake as follows:

5 days of the week: 1,620 Calories maximum (40% carbs, 40% proteins, 20% fats)

2 days of the week: 2,300 Calories maximum (40% carbs, 40% proteins, 20% fats one day, and the other day closer to 50-60% carbs and reduced protein and fats)

Not a lot of carbs (besides the leafy kind) other than breakfast and pre-/post-workout. I’ll probably cut down even more when I get further into this phase. For now, I’m starting out well. I just have to keep my eyes on that prize!

In another 3 weeks I’ll be re-evaluating and modifying as needed.

My workouts are scheduled as follows, and will probably remain about the same for awhile:

Monday: AM-MI Cardio on empty (done); PM-Chest/Shoulders/Triceps/Abs

Tuesday: AM-Legs & HI Cardio

Wednesday: AM-LI Cardio on empty & Abs

Thursday: AM-MI Cardio on empty

Friday: AM-LI/MI Cardio on empty; PM-Back/Biceps/Abs

Saturday: Legs & HI Cardio

Sunday: AM-LI Cardio on empty & Abs

All the best to you and your goals!

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

www.GoalFitnessandNutrition.com/Blog

What have YOU got to lose?