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Get Fit Newsletter February 19, 2018
Today is a big deal

You woke up this morning and began making choices.

You chose whether or not to exercise, to eat a healthy breakfast, or to do something productive. You chose whether or not to eat that donut, to sleep in, or to watch an extra hour of TV.

At the end of each day the sum of your choices pushes you in a direction.

It could be pushing you in the direction of fitness and health, if your choices were predominantly wholesome.

Or the sum of your choices could be pushing you in the direction of weight gain, health issues and problems.

I find this perspective to be helpful when it comes to making a major body transformation. It’s tempting to feel helpless in changing your body when you have so many pounds to lose and so much work to do, since you aren’t able to do it all in one day.

However, by capturing the power of each day by making wholesome choices, you will be pushed in the direction of weight loss and health day after day, week after week.

Until one day you’ll look in the mirror and see that you’ve arrived at your ultimate destination: a lean, healthy and vibrant you.

So embrace the power of each choice that you make today, and allow a momentum of good choices to push you through to your goal.

Today is a big deal. Today is all you have.

Make the most of today.

If you’re not yet one of my prized clients then make the excellent choice to call or email me today to get started on a program that will supercharge your momentum towards the best version of yourself.

Let’s do this!


Do This At Bedtime

The best way to ensure that you will make stellar choices tomorrow is to plan for it tonight. Before you go to sleep, jot out your plan for the next day.

What will you eat? What is your exercise plan? What food traps will you avoid? How much time will you spend watching TV?

Write down your ideal day and then sleep on it. When you wake up take that list with you as a guide to making great choices all day long.

Make this a before-bed ritual and watch how quickly you see the results!


Rainbow Roasted Veggies

Eating plenty of fresh vegetables is an excellent, healthy choice. The fiber, vitamins, minerals and antioxidants contained within will do wonders for your energy levels and overall health.

Here’s a simple recipe for roasting vegetables that’s a wonderful side dish for dinner. Use whatever vegetables you have on hand, or seek out the full spectrum of colors for a natural vitamin boost.

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

  • 2 red bell peppers, seeded and cut into ½ inch strips
  • 2 orange beets, peeled and cubed
  • 16 Pattypan squashes
  • 6 mini green zucchini
  • 1 purple onion, cut into wedges
  • 2 tablespoons olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper

Instructions

  1. Preheat the oven to 400 degrees F and lightly grease a rimmed baking sheet with olive oil.
  2. Arrange the veggies on the prepared pan in the order of the rainbow: Red, Orange, Yellow, Green, Blue/Purple. Drizzle the olive oil over the veggies and sprinkle with the salt and pepper.
  3. Roast in the preheated oven for 20 minutes until browned and tender.

Nutritional Analysis

One serving equals: 130 calories, 5g fat, 20g carbohydrate, 13g sugar, 189mg sodium, 6g fiber, and 5g protein.

Spread the word. Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers.

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Coach CJ, CPT

ABOUT ME

Hello my name is CJ Wehrkamp, I am a certified personal trainer and nutrition consultant. I am very passionate about the fitness industry and helping others reach their goals. I attended The National Personal Training Institute to get a full hands on approach at training and how the human body reacts to the workouts we put it through. I understand that getting the body you want and reaching the goals you desire doesn’t come easy to all of us, actually that it doesn’t come easy to most of us. I have lived in Sioux Falls, SD my whole life and have been in the gym setting since sophomore year in high school. It was about then when I realized that I wasn’t the most in shape kid in class and wanted to feel better about the way I looked and felt. So I started to wake up early before school and go to the gym. I would do my best at the exercises I thought would build muscles where I wanted them and ran on the treadmill to help burn fat that I didn’t want. To be honest I really didn’t know what I was doing but hey, I was doing something, right? As graduation came closer and the thought of a career started to be a more common topic, I found myself continually turning to the thought of the gym. How awesome would it be to be able to work in a place where I could help better the lives of others! So that’s what I decided I would do, go to school, become a trainer and life would be great. I did just that, attended school learning so many things that basically had me in aw, like man if I would have known that all those mornings going to the gym I’d probably be an Olympian. I was so excited to have this knowledge of the body and the gym and how I could start helping people win back their health. I quickly found a job as a trainer at one of the local gyms in town. That’s also when I found out that “life would be great” mindset that I had started to slip away. Life got busy real fast and I found myself leaving the training world to work for a family business in town. I knew deep down that I needed to get back in the fitness world and wanted to help people achieve their goals. That’s when I started digging, trying to figure out how I could get back into it and really make an impact on the people of our community. I am super pumped to have found this opportunity, Fit Body Boot Camp, and share it with all of you. This is the unstoppable fitness formula that will not only have you reaching your goals but also have you feeling like part of a second family, with me by your side the whole way!

3504 S Minnesota Ave. #110
Sioux Falls, South Dakota

605-951-9348

VISIT US ON:
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