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Get Fit Newsletter March 12, 2018
The single best way to achieve your goals

We are living in a have-it-all, have-it-now world. Access to anything you desire is literally a key stroke away.

There’s one-click ordering. There’s food delivery in 30 minutes or less. There’s credit available with the swipe of a card.

More so than any time in history, we have forgotten the art of sacrifice.

Can you blame us? Mainstream marketing tells us hundreds of times each day that we should have it all, and that we should have it right now.

The problem with this have-it-all-right-now mindset is that real accomplishments require sacrifice and delayed gratification. And these real accomplishments are where true satisfaction is found.

Think about it for a moment. When was the last time that you felt proud of something that you’ve done? I doubt that it was for the shoe purchase that you just one-click ordered online :) More likely it was for a big project that you tackled at work, or a meal that you cooked for your family, or an 8K (or marathon!) that you finished.

Those proud moments have one thing in common: they all required sacrifice and delayed gratification. You gave up your time, you invested your attention and efforts, you put in the miles.

And then you achieved your goal and experienced that sweet satisfaction.

Learning how to sacrifice and delay gratification, rather than getting something right now, is a skill set. This skill set can grow as you use it more often. Just like a muscle that becomes stronger under resistance, your ability to sacrifice your immediate needs in favor of a larger accomplishment will improve the more you use it.

Sacrifice and delayed gratification are the name of the game when it comes to getting into great shape. Get comfortable with sacrifice and you’ll achieve any goal.

I know that’s not what any of us want to hear. We’d prefer the one-click-to-dream-body button over months of a controlled diet plan and challenging workouts. But by embracing and enhancing your ability to sacrifice you’ll gain traction on all of your big life goals, including getting that dream body.

I’m here to help you achieve your fitness goals. Yes, it’s going to require that you put in hard work and sacrifice, and I’ll be there with you every step of the way. Call or email me today to get started.


Making Sacrifice Easier

Yes, making big changes in your body takes sacrifice and delayed gratification. And, yes, this is hard and is why most people give up and never achieve their goals.

You can make things easier on yourself, and increase your chance of success, by planning ahead to reduce moment-to-moment decisions.

Meal Prep: Preparing your meals ahead of time is one of the best ways that you can make sure to stay on track with your healthy eating. It completely takes away the need to think about what you’re going to eat and ensures that your nutrition will stay on track.

Lay Your Clothes Out: Putting your workout clothes in a neat stack next to your bed before you go to sleep each night makes getting up early to exercise easier. It’s one less thing that you’ll have to do in the morning when your alarm goes off and will make you more likely to follow through with getting up and getting to the gym.

Build in Accountability: You’re not going to feel like working out everyday. That’s a given! So build in accountability. You won’t want to let someone else down by not showing up more than you don’t want to exercise, and you’ll end up making it happen.

I’m here to provide you with the accountability, knowledge and encouragement that you need to meet your goals. Let’s do this together!


Slow Cooker Chicken Tacos

Slow cooker recipes like this one are fantastic for two reasons. First, it’s a nearly effortless meal. Throw everything into the slow cooker in the morning, and then come home to a hot meal in the evening. Isn’t that pretty much like having a personal chef?

Second, there’s a lot of flexibility in the ingredients you can use in a recipe like this. Don’t have butternut squash? Use pretty much any other type of winter squash or even sweet potato. Don’t have chicken thighs? Sub in beef or pork. No onions but have a bunch of bell peppers? Chop ’em up and throw ’em in!


Planning ahead by making dinner in the slow cooker is a fantastic way to stay on track with your healthy eating plan. 

Courtesy of RealHealthyRecipes.com

What you need
Serves 8

2 lbs boneless, skinless chicken thighs
3 bell peppers (any color), thinly sliced
1 yellow onion, thinly sliced
1 (4oz) can green chiles, chopped (I use mild!)
1 (14oz) can diced tomatoes
1 (16oz) jar green salsa
4 cloves garlic, minced
¼ cup cilantro, chopped plus more for garnish
1 Tablespoon ground cumin
1 Tablespoon chili powder
1 Tablespoon fajita seasoning
2 teaspoon sea salt
½ teaspoon black pepper
Large lettuce leaves
Avocado, sliced

Instructions

1. Combine all of the ingredients, except the lettuce leaves and avocado, in a slow cooker. Cover and cook on low for 5 hours.

2. Remove the chicken thighs, shred with a fork, and mix back in. Serve, using a slotted spoon, on the lettuce leaves. Garnish with sliced avocado, chopped cilantro and a sprinkle of fajita seasoning. Enjoy!

Nutrition
One serving equals 202 calories, 6g fat, 589mg sodium, 14g carbohydrate, 5g fiber, and 20g protein.

Motivate your friends, family and co-workers! 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

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