FFF Diva Operation Boot Camp Reflection: Special Christmas Message & Homework from Trainer Ronny

Hey Guys~

I just wanted to thank you all for a GREAT time in Boot Camp this year. All the hard work, sweat, laughs, and yelling that we all went through with all the "great" weather was awesome. I know you guys thought it was all over after that awesome Graduation Party, but WAIT - THERE'S MORE!!

Attached is the 12 Days of Christmas Homework. On day 1, you do 1 round of the exercises prescribed... on day 2, you do 2 rounds, on day 3, 3 rounds... so on and so forth. open the file up and check it out, please let me know if you have any questions on it. It IS in your guys' best interest to DO the homework!! It will be good...

NAME:
12 DAYS OF Holiday Homework
12 ROUNDS/20 SECONDS EACH EXERCISE	1	2	3	4	5	6	7	8	9	10	11	12
PUSH-UPS
SQUATS
BURPEES
L SIT-UPS (6 TO 90 DEGREES)
11 ROUNDS/20 SECONDS EACH EXERCISE	1	2	3	4	5	6	7	8	9	10	11
SQUAT JUMPS
TRICEP DIPS (USING A CHAIR)
V-SIT-UPS
10 ROUNDS/30 SECONDS EACH EXERCISE	1	2	3	4	5	6	7	8	9	10
WIND SPRINTS
REVERSE LUNGES
PLANK
SIT -UPS
9 ROUNDS/1:00 MINUTES EACH EXERCISE	1	2	3	4	5	6	7	8	9
JUMPING JACKS
JUMP ROPE
8 ROUNDS/ OUTSIDE	1	2	3	4	5	6	7	8
1 LAP AROUND A TRACK or 1/4 mile loop
2 SET STAIRS
7 ROUNDS/ 10 REPS EACH EXERCISE	1	2	3	4	5	6	7
SIDE to SIDE LUNGES
FIRE HYDRANTS
PUSH-UPS
TRICEP DIPS
BICYCLES
MOUNTAIN CLIMBERS
BURPEES
6 ROUNDS/ 1 MINUTES EACH EXERCISE	1	2	3	4	5	6
PLANK
ROW BOAT TOUCHES SIDE TO SIDE
5 ROUNDS/ 25 REPS EACH EXERCISE	1	2	3	4	5
PUSH-UPS
SIT-UPS
LUNGES (25 EACH LEG)
4 ROUNDS/ 2 MINUTES EACH EXERCISE	1	2	3	4
SPRINT 200m WALKING LUNGE BACK
TOE TAPS (CURB KICKES)
3 ROUNDS/ 2 MINUTES EACH EXERCISE	1	2	3
STEP UPS ON HIGH CURB OR STEP
1 MIN MT. JACKS, 1 MIN SQUAT JACKS
FIRE HYDRANT (KICK UP, HEEL FLEXED)
2 ROUNDS/ 25 REPS EACH EXERCISE	1	2
PUSH-UP w/ RIGHT AND LEFT ARM RAISE
Alternating Lunge Jumps
SQUAT
1 ROUND!!/ OUTSIDE	1
SKIPPING 200M
WALKING REVERSE LUNGES 200m (back)
PUSH-UPS ( 20 reps)

Also, if you haven't done so already - a little reminisce of the graduation party, I put a video up on my facebook. Check it out... :)

GREAT JOB GREG!!! :P

Hope all a Merry Christmas and Happy Holidays!

Be Safe, Be Healthy, Be HAPPY

Committed to your health

~Ronny

FFF Diva Article Research: 11 Ways to Enjoy the Holidays Without Ruining Your Fitness

11 Ways to Enjoy the Holidays Without Ruining Your Fitness

By Rod Dixon and Matt Mahowald

LA Marathon Director of Training and LA Marathon Nutrition and Supplement Consultant

Whether you’re a seasoned athlete or an everyday Joe, the season from Thanksgiving through the New Year can wreak havoc on the waistline—and more. Rod Dixon, the LA Marathon Director of Training, and Matt Mahowald, the LA Marathon’s Nutrition and Supplement Consultant, offer their tips for enjoying the holidays—and holiday menus—without sabotaging your diet, exercise or training routine.

1. Never show up hungry to a holiday party or meal. Make sure you have a big breakfast and enjoy at least two good meals or snacks before the feast. This will minimize the amount of overeating. For instance, 12 almonds and an apple will help to decrease your appetite so that when you get to that meal you don’t overeat.

2. The most important drink during the holiday season is water. Water helps your body synthesize carbs. It helps with the highs and lows of blood sugar that come with desserts and sweets that aren’t normally in our diet.

3. If you are going to attend a holiday party and plan on drinking alcohol, consume a full eight to 10 oz. of water in addition to a beverage of your choice. This will minimize the amount of alcohol you drink.

4. When eating appetizers or enjoying a potluck-style meal, the best choices are vegetables, lean proteins and fruits. If you’re designated to bring a dish to a gathering, bring something healthy. You never know what’s going to be there for you, and it’s important to have good options.

5. Fill your plate modestly, and wait 30 minutes after you finish before going back for seconds. This allows your blood sugar and insulin levels to adjust. You may find that you aren’t really hungry for that second plate.

6. Look at dessert as a treat. Serve yourself a small portion, and stop there.

7. A good cardiovascular workout for two to three days after your holiday will help deplete the excess storage of carbs and fat that you picked up during the holiday.

8. If it’s possible, throw in an extra two days of 30 minute cardiovascular activity. Remember that walking is just as good as a slow jog and easier on your body.

9. Consistency is key to your exercise program. Don’t let the holidays derail you by missing too many days of your routine. Don’t try to make up what you’ve missed by overtraining—just get back on your plan.

10. Remember that it is a holiday, so let yourself enjoy it. The following day wake up and get right back on your food plan and exercise.

11. And of course, if you need a way to help keep yourself on track during the holidays, now is the time to register for the LA Marathon! Visit www.lamarathon.com for more information.

About the Los Angeles Marathon

We inspire athletes and connect communities. With thousands of volunteers, tens of thousands of participants and hundreds of thousands of spectators along the route, the Los Angeles Marathon is one of the largest organized road races in the country. For more information, visit www.lamarathon.com.

FFF Diva Advice: 7 Ways to Sneak in a Holiday Workout

Hello fellow FFF Divas!

Recently I have been doing more reading and research of various tips to help with my new healthy lifestyle. I realized that living a healthier lifestyle doesn't have to be a difficult process at all. Below is an article I found on my favorite website: www.active.com.

7 Ways to Sneak in a Holiday Workout

Staff Writer
Atlanta Sports Mag

With the holidays and new year around the corner, Americans have travel on their mind. Many people find that during holiday travel, their workout regimen seems to get thrown out of whack.

Fortunately, with a little proactive planning, you can maintain your fitness level, no matter where you are. According to IDEA, a membership organization for health and fitness professionals, the key is to be creative and remember that even short workouts are better than no workouts at all.

Here are a few tips from IDEA on how to keep in shape while you travel:

Do a "Condensed-but-intense-workout"

Customize your own 30-minute workout combining three lower body workouts (squats or lunges) and three upper body exercises (modified pushups or chair dips).

Warm up with exercises like marching or jogging in place, then do 10-20 repetitions of a lower body exercise and 10-15 repetitions of an upper body exercise. Follow this with a minute of jumping jacks or jogging in place. Repeat this routine two or even three times and then try a variation of abdominal crunches, low back lifts and stretches.

Rehearse Your Routine

Practice makes perfect, so in order to be familiar and comfortable with your routine, do it as often as possible.

Get Active in Airports

If flight delays leave you with extra time at the airport, take advantage of it. Store your luggage in an airport locker and take a hike through the terminal.

Bring Tubes, Bands and More

Don't leave out fitness equipment when youre packing for a trip. Bring fitness videos, comfortable walking shoes, a bathing suit or other gear that you can fit in your bag. Inspirational memos from a trainer or a motivational CD could help you get moving.

Get a Jump Rope

Jumping rope is a great way to get in a few minutes of intense cardio workout and it can be done just about anywhere. If you dont have a jump rope, try climbing flights of stairs instead.

Plan to Relax

Don't overdo it. Staying fit is important, but dont lose sight of the real reason for the holidays spending time with those who are important to you. If you want to do both, involve the whole family in a yoga or tai chi exercise to unwind.

Ease Back Into your Routine

Depending on how much you worked out during your travel, you may need to gradually ease back into your old routine. You may want to consider using lighter weights or decrease the intensity or the duration of your workouts until you can return to pre-trip conditions.

FFF Diva Poem: We Made It Through One Holiday...

Hello FFF Diva followers and friends!

I know I ALWAYS talk about my boot camp. Many apologies, I promise the next blog(s) will be about something else--I swear! Okay, since I have already exclaimed my disclaimer...below is a fantastic poem that our boot camp nutritionist/instructor Lisa sent to us:

We've made it through one holiday. Something to think about for the next one.

Twas the day after Christmas, and all through the house

Nothing would fit me, not even a blouse

The cookies I'd nibbled, the eggnog I'd taste

At the holiday parties had gone to my waist.

When I got on the scales there arose such a number!

When I walked to the store (less a walk than a lumber).

I'd remember the marvelous meals I'd prepared;

The gravies and sauces and beef nicely rared,

The wine and the rum balls, the bread and the cheese

And the way I'd never said, "No Thank You, please"

As I dressed myself in a big old shirt

And prepared once again to do battle with dirt---

I said to myself, as I only can

"You can't spend a winter disquised as a big man!"

So---away with the last of the sour cream dip,

Get rid of the fruit cake, every cracker and chip

Every last bit of food that I like must be banished

Till all the additional ounces have vanished.

I won't have a cookie--not even a lick.

I'll want only to chew on a long celery stick.

I won't have hot biscuits, or corn bread, or pie,

I'll munch on a carrot and quietly cry.

But isn't that what January is for?

Unable to giggle, no longer a riot.

Happy New Year to all and to all a good diet!!!

I know that you all realize by now that it is much easier to just keep the weight off rather than having to lose it over and over again. Please keep your environment a safe and healthy place to be!

Good Health,

FFF Diva Mo

FFF Diva Advice: We Only Have to Survive 3 More Days, Not a Month

This week we do not have Operation Boot Camp because it is the Turkey Day week. All I have to say is that I have been nervous ALL week because I don't want to gain holiday weight. On Monday I did boot camp HW (various substitute exercises), tackled the jump rope, and cardio on the bicycle. Tuesday I did more boot camp HW, cardio on the elliptical, and jogged on the treadmill for 30 minutes. Who knows what I will do tomorrow, AKA today. I just know that I want to be in my 230s lbs by November 30. This will happen...

Below is some advice from my trainer Ronny...I actually feel it is good sound advice:

Hey guys,

I just wanted to say thank you ALL for another great month at camp. Going into the holidays is a fun awesome thing, but can also be dangerous to our bodies if we don't act right!

Keep in mind - we only have to get through 3 more days- Thanksgiving, Christmas, and New Years- not 21 days! If we only cheat on those three days, we will still be able to make some progress during our time off, but if we allow EVERY opportunity for work parties, get togethers, social gatherings, to be revolving around crap food- we may be in trouble.

Your Assignment: I know we are out of camp, but I DID want to send leave you guys with a little thing to keep in mind - we only have 3 days to get through. Follow the plan through the other days of this week, and do not allow yourself 6 Thanksgiving Dinners/Lunchs/Breakfast - only ONE. If you happen to be doing 2 Turkey days at separate houses, then eating accordingly with proper portions. Don't fall into the stats and start the uphill scale tip of 12 pounds the week you have off from camp! EAT YOUR VEGGIES!! :)

Thanks again guys... I hope you use some of the tools we've learned in camp to push us through the week!

Ronny Varghese
Director of Operations
Operation Boot Camp - San Jose
1-888-7-FIT NOW (734-8669)
Ronny.Varghese@operationbootcamp.com
OperationBootCamp.com


So to combat the pounds I have decided to run the 10K (6.2 miles) portion of the Silicon Valley Turkey Trot race on Thanksgiving morning. Registration is still being accepted even the day of:
http://svturkeytrot.com/

Anyways time for bed...I have the gym early in the morning!

FFF Diva Miss Mo

FFF Diva Quote of the Day: Words from my Operation Boot Camp Instructor Ronny Varghese

Something for YOU to think about the next 8 weeks during this holiday season...

"Nothing will taste as good as the way being FIT feels"
--Ronny Varghese, Operation Boot Camp Owner/Instructor

Tell your friends. Think about it before you grab that extra serving!

Some words to think about....

Best of luck from your FFF Diva, Miss Mo : )

FFF Diva Advice: Holiday Survival Guide

Did you know that the average holiday weight gain for a person is 5-10lbs? Unbelievable right? Well to combat the battle of the holiday bulge I decided to sign up and commit to a 3 week mini holiday boot camp. Interested? Check out: www.operationbootcamp.com.

I attend the OBC in San Jose, CA but there are many other locations on the East Coast. If you hail from the ATL or Chicago it's definitely worth the look! I always feel supported by my fellow campers especially during this crucial holiday season which could make you or break you (health goals wise that is).

Below is an email one of my instructors sent to us campers. Enjoy the useful advice...

Hello Campers,

Many of us overeat during the holidays. An occasional overindulgence will not sabotage your efforts, but the abundance of food usually continues from Thanksgiving to New Year's - and adds up to an extra 5 to 10 pounds of weight gain.

Is this a familiar situation?

"You overstuff yourself with thousands of calories at Thanksgiving. You feel that you've blown it, so the next day it doesn't matter if you overstuff again with leftovers. Then you rationalize that its only four weeks to Christmas with many parties and festivities, it becomes your New Year's resolution to lose weight."

This situation is not inevitable. You can maintain control of your weight and still enjoy the holday season to its fullest.

Here are some Strategies:

1. revise your typical holiday meal to lower the fat content

2. choose those foods that are special for the time of year (i.e. have the stuffing but pass on the bread)

3. do not starve yourself that day, eat breakfast and a small snack

4. exercise that morning to start the day off right or plan a walk after the meal

5. continue to exercise as usual throughout the holidays

6. do not wear elastic waisted clothing -- they expand with you

7. set realistic goals, which may simply be to maintain your weight during the holidays

8. think of the phrase "overstuff your turkey, not yourself" as you are eating your holiday meal.

Enjoy your family and friends focus on them not on the food, and have a wonderful and healthy holiday season.

Remember: ONLY YOU can prevent weight gain during this holiday season. Plan ahead before you attend your next holiday party---your body will thank you later on!

Your FFF Diva,
Mo