There is no such thing as eating "perfectly".

Myth:  You have to eat "perfectly" all the time.  Fact: There's no such thing as eating "perfectly" all the time.  To succeed is through perseverance, not through perfection.  You will have cravings for unhealthy foods, but "nothing tastes as good as being in the greatest shape of your life feels".  You are in control of your own choices.

Breakfast: Orange Cream Nutrition Shake
     Mix one serving of vanilla Myoplex according to directions.  Add one half fresh orange plus three ice cubes.  Blend on high speed for 45 seconds and serve.


Mid morning: Cottage Cheese and Yogurt
     Mix a portion of cottage cheese with a portion of fat-free sugar-free yogurt (I like to add 1 packet of Truvia) for a nutrient-rich quick, and easy meal.  Don't forget to drink two cups of water.


Lunch: Lemon-Lime Chicken and Potato
     Smother a greilled, skinless chicken breast with freshly squeezed lemon and lime juices.  Microwave a plain potato, and serve it with fresh carrots and a tall glass of iced tea.


Mid afternoon:  Rich Vanilla Nutrition Shake
     Blend on serving of vanilla Myoplex with cold water and serve.


Dinner:  Southwestern Steak and Rice
     Place steak in a glass baking dish and pierce the meat with a knife or fork.  Squeeze the juice from half a lime over the meat and sprinkle with pepper and garlic powder. Bake at 350 until it's cooked to your liking.  Then slice and serve with steamed brown rice covered with salsa, and salad with one tablespoon of safflower oil.  If you wish, a glass of red wine can be added.


Late Evening: Double Chocolate Nutrition Shake
     Blend one serving of a chocolate Myoplex with water.  Add one serving of fat-free, sugar-free hot cocoa mix and three ice cubes.  Blend at high speed for 45 seconds and serve.

Body For Life (Tuesday)

Breakfast: Zesty Breakfast Burrito
     Fill a small whole-wheat tortilla with four scrambled egg whites or Egg Beaters.  Add one tablespoon of salsa, half a tbsp of low-fat shredded cheddar cheese, and one tbsp of low-fat sour cream.  Roll and serve along with a tall glass of ice water.


Mid morning:  Chocolate-Mint Nutrition Shake
     Mix one serving of a chocolate Myoplex according to directions.  Then add three drops of peppermint extract and three ice cubes.  Blend at high speed for 45 seconds and serve.

Lunch:  Grilled Chicken Soup
     In small sauce pan, mix one can of chicken broth; a sliced, grilled chicken breast; a portion of cooked barley; and a handful of yourfavorite mixed vegetables.  (The frozen ones are not only convenient, they're just as nutritious as fresh vegetables.)  Warm over medium heat for five minutes and sere with two cups of ice water or iced tea.


Mid afternoon: Strawberry-Frost Nutrition Shake
     Mix one serving of strawberry Myoplex according to directions.   Add three ice cubes.  Blend at high speed for 45 seconds and serve.


Dinner: Grilled Salmon and Potato
     Prepare a salmon steak by squeezing fresh lemon juice over it.  Grill salmon for 10-15 minutes or until it flakes easily when tested with a fork.  Serve with a baked potato, steamed spinach and ice water.


Late Evening:  Cinnamon Roll Supreme Nutrition Shake
     Mix on serving of a vanilla Myoplex powder according to directions then add on half tsp ground cinnamon, one tsp fat-free Butter Buds and three ice cubes.  Blend at high speed for 45 seconds and serve.

*Make the decision to change.
*Identify your reasons to change and write them down.
*Focus on your future vision.
*Dream of what you would like to achieve within 12 weeks.
*Transform five of those dreams into goals by giving them a deadline, a away to measure them, and writing them down.
*Identify three patterns of action that may hod you back and write them down.
*Identify three new patterns of action that will help you reach your goals and write them down.
*Read what you've written first thing in the morning and again at night each and every day for 12 weeks.

Motivation Please.

What to do?

This morning I wake to the feeling of dreading my long run.  From past experience, I know once I begin running I will feel great.  And yet, I still find myself doing everything except lacing up my running shoes.

As I type, I've got my running shorts and shirt on.  Hair is in a pony tail.  I've eaten a good carb and protein breakfast and just about finished a good cup of Joe.  You'd think I'd be ready to run!  How can this be?  How can I be dreading something I love?  Hmmm.  Is this a sign of over training or simply a lack of motivation?  Should I listen to my mind and call it a day?  Go out tomorrow?  For certain, my mojo will be back in full force tomorrow?

What would I tell one of our Boot Campers?  Let's see....

1.  Are you injured?  No.


2.  Did you sleep and eat well over the last couple of days?  Yes.


3.  Is there any reason you shouldn't go out for your planned run?  No (aside from the fact it looks like it's going to rain and it's a bit chilly out.  Are those good reasons to not run?) 

So, you're not looking forward to possibly feeling a bit uncomfortable?  Correct!


Get your butt up and out the door!  Start running.  Give yourself 10 minutes.  If you want to stop at 10 minutes, then run your butt back home.  I'm betting you'll keep running though.  Do you have to run the 16 miles on your agenda?  No.  Run for 10 minutes.  How do you feel?  Good?  Run for 10 more.  JUST DO IT!  Let me know how you feel when you get back!


And with that internal dialogue, I'm out the door for a run.  See you when I get back.....

Nutrition Guidelines

Operation Boot Camp is a 30 day fitness and nutrition program.  We believe fitness and nutrition go hand and hand.  Like OBC, there are many programs offering similar nutritional guidelines, however most of us have our own personal beliefs and practices when it comes to nutrition.

I think it's fair to say how each of us views food is very personal and can be very different.  Example, do you eat to fuel your body and workouts?  Do you eat when you're emotionally high or low?  Do you eat just because you're bored or do you eat because you love the way something tastes or how it makes you feel?

Here are the guidelines our instructor team at OBC Gwinnett uses to ensure our campers are on the road to success whatever their goals may be.

Log it!
Log your food, drink and workout each day.


Daily Intake:


* Eat 5-6 meals to keep metabolism high and help you lose fat.

* Drink at least 6-8, 8oz glasses of water per day (more in very hot or humid conditions).  Also drink a sports beverage to replace and balance electrolytes.

* Eat lean or very lean protein at each of your 5-6 meals (6-9 oz per day).  Portion size should be about the size and thickness of you palm.  (Each oz has at least 7 grams of protein, 0-1 gram of fat and 35 calories.)

* Eat complex carbohydrates at 4-5 of your meals.  Portion size should be 1/2  cup or half the size of your fist.  (One serving has 15 grams of carbohydrates, 3 grams of protein, 0-1 gram of fat and 80 calories.)

* Eat fruits at 1-3  of your meals.  Portion size should be 1/2 -3/4 cup.  (One serving has 15 grams of carbohydrates and 60 calories.)

* Eat Veggies at 4-6 of your meals.  Portion sizes should be about the size of your palm - or 1/2 cooked or 1 cup raw.  (One serving has 5  grams of carbohydrates, 2 grams of protein, and 25 calories.)

These are very basic guidelines, but ones that can be practiced and perfected throughout a life time.  No fad, no special products, no "diet".  Real food.  Real fuel.  Real results!operationbootcamp.com

Challenge to Change!

Maybe it's my age.  Maybe I've come to the place and time in my life to ponder what exactly it is I want when I grow up.  Anyone else ever been here?

I'm approaching $# rather quickly and have found myself sitting by the ocean, gazing out into the never ending distance, wondering what the future will bring and wondering how I'd like to guide myself through it.  It feels a bit unstable knowing things are changing, but exciting to know change is the difference in what I am now and who I want to be.

Today's challenge?  Think about who you want to be as you grow up.  What does that look like?  Are you on the road towards being the person you want to be or having the life you dream?  

Haven't we all reaccessed ourselves at some point?  When's the last time you inventoried your life?  Have you been thinking about your job and how you may want to find another?  Maybe you love your job, but can't find time for family, friends, health and fitness?  What are the most important things in your life?  Do you have any?

Today is the day to think about changes you have been wanting to make.  View yourself a few weeks, months and years from now.  Which route will you take to achieve the vision you see and when will you start the journey?  Will you start moving today or will you hang out at the place you're at in hopes the vision will become reality all on it's own?  

Today is the day I will make a change.  Today is the day to take the first steps towards the vision I have for myself.  

What's your vision?  What are your goals and how will you attain them?

Will  you need a map with directions?  Write down your vision and then write down the directions needed to reach your destination.  

Remind yourself why you're making the trip.

You are truly the only one that can make your dreams come true, but you have to know what your dreams are and what tools you'll need to make them reality.  

Plan for detours and pit stops along the way so you do not find yourself broken down on the side of the road, out of gas or lost.  Be sure to let those closest to you know where you are going.  You never know when you might need help getting to your destination or you may find yourself wanting to share your experiences along the way.  Post cards from the edge? :)  You could probably go it alone, but what fun would that be?  

Ponder.  I would love to hear your goals/dreams and what your plan is to reach them. Whatever they are.  Send them to gkatzfit4life@gmail.com.  Best plan wins!  

Why not?  Is there something better you have to do?  

Inspire!!   Be inspired!  

Incorporate Fun Into Your Fitness Routine Too!

Yesterday's blog was "Why Kill Yourself at the Gym?".  I feel very passionate about the quote that was used in the blog, but I'm also passionate about making fitness fun.


Incorporating tough, yet fun workouts into our regular workout routine can make the tough days bearable if not welcomed.  Let's face it, if I went to an office every morning surrounded by experiences and people I didn't care for, sooner or later I'd probably quit or start looking for something better.  


I believe the same holds true when it comes to fitness and nutrition.  I like my tough workouts when I'm surrounded by people that make me laugh or that I have things in common with.  An example from this morning's workout:  We have a new camper in our 6:30 a.m. camp.  This is the first time I've ever met him, but his wife Kelli has been in the 5:30 a.m. camp for some time.  I find Jeff to be an easy target for good humored, yet unsolicited attacks made by me.  He likes taking water breaks here and there which is somewhat foreign to us Boot Campers.  Not only do I point this out, but Jeff's wife Kelli does as well.  She's been in camp long enough to know that having drink breaks is not something offered by the instructors on a regular basis.  She was never offered a drink break at the 5:00 a.m!


Anyway, the point I'm trying to make is yes, take fitness and nutrition seriously.  Incorporate them into your life and always strive to improve, but don't forget to make it fun!  Surround yourself with like minded people that you enjoy seeing on a regular basis.  Or meet up after a workout for a healthy quick breakfast or coffee.  Going on a long run?  Grab your friend and catch up on the latest happenings so the mileage is somewhat entertaining and not so much drudgery.  


Bottom line is, I return to Camp each day because I'm in good company and I have fun with my fellow workout partners.  That's what keeps me coming back for more!


Check out the link below!  Very funny and very entertaining.  I hope this adds a little humor to your Thursday and maybe you'll even entertain your workout partners at your next workout!

Justin Timberlake in "I Love Sports - College" http://t.co/mr

Why Kill Yourself at the Gym?

My 16 year old son asked why I worked out so much. He views my workout schedule as a chore and rolls his eyes at my hopeful request for him to join me today.

I didn't know how to answer his question with a short enough answer for his attention span, but this quote I came across sums it up perfectly for me!

“The reason we kill ourselves in the gym is to go out and have the ability to experience life to the fullest.”—Anders Varner

I couldn't have said it better myself...