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Get Fit Newsletter September 18, 2017
You've let yourself go

It happens to the best of us. That moment when you realise that you’ve let yourself go, and you need to get back on track.

It may happen when you’re looking in the mirror or when you glance at yourself in a recent photo.

Your first thought is to go on a ‘diet’ but as quickly as that enters your mind the ghosts of a hundred diets past return…along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you’ll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

Making the Change.

It’s time to lose your ‘all or nothing’ mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. An ongoing healthy lifestyle that supports your ideal body weight.

These are your 2 areas to change:

What You Eat. Let’s face it, most of the foods you eat aren’t the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).

The solution to cleaning up your daily diet is NOT to go back on a ‘diet’. In fact, I never want you to go on a ‘diet’ again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.

Here are some practical examples:

  • Choose salad over chips or fries
  • Don’t add butter to your food
  • Eat fresh produce with every meal
  • Purchase fat free dairy products
  • Limit desserts to one or two per week
  • Cut out mindless snacking
  • Drink water, not soda

I don’t expect you to eat a perfect diet every day of the week – that’d be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.

How You Move. Exercise is a huge component to a healthy lifestyle, and quite frankly you’re not getting enough of it. How often does an entire week go by without you ever lacing up your workout shoes? Don’t disregard the importance and power of a good workout.

Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution – my training programs were created for busy people just like you who only have so much time to dedicate to exercise.

I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer—contact me to get started on a lifestyle enhancing program today.

Here are simple ways to move more:

  • Watch less TV
  • Stretch stiff muscles every day
  • Play at the park with the kids
  • Go for a jog
  • Do some pushups every morning

While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.

Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor—make a majority of your choices health conscious.

So the next time you’re in front of the mirror you won’t worry about your weight.

You’ll relish it.

Are you ready to transform your lifestyle and body? No more beating around the bush. The time is now.

Call or email me today to get started. Let’s do this!


Stressed Out?

Regular exercise is a simple solution to get you feeling good fast.

This is because every time you exercise your body increases its production of endorphins, which are responsible for that feel-good euphoria you get after a great workout or while chomping down on a piece of chocolate.

However, before you turn to chocolate and skip the gym, remember the end result of each and choose which one will help you reduce stress in the long run. (Hint: It’s not the chocolate!)


Italian Pasta Salad

This isn’t your mama’s pasta salad recipe! Welcome to a whole new pasta salad, one that has ditched the chewy pasta for crisp, fresh veggies, and contains all of the Italian flavors that you love.

It’s a salad worth getting excited about! It’s hard to argue with fresh ingredients, and this salad is bursting with ‘em!

Courtesy of RealHealthyRecipes.com

Servings: 12

Here’s what you need

For the Italian Vinaigrette

  • ⅓ cup white wine vinegar
  • 2 Tablespoons olive oil
  • 1 Tablespoon fresh oregano, chopped
  • 2 teaspoons garlic, minced
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • ⅛ teaspoon liquid stevia

For the Salad

  • 4 zucchini, peeled and cut into thin, 1-inch pieces
  • 2 English cucumbers, seeded and chopped
  • 2 cups cherry tomatoes, quartered
  • 1 cup green olives, quartered
  • ⅓ cup red onion, finely minced

Instructions

  1. Whisk together all of the vinaigrette ingredients in a small bowl.
  2. Combine all of the salad ingredients in a large salad bowl. Toss with the vinaigrette and chill before serving. Keeps in the fridge for several days. Enjoy!

Nutritional Analysis

One serving equals: 81 calories, 4g fat, 9g carbohydrate, 3g sugar, 504mg sodium, 3g fiber, and 2g protein

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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

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