FORT MYERS FIT NEWS

Welcome to your February Fort Myers Fit News where you'll learn about Boot Camp happenings, Health issue of the month and current events.   So grab a bottle of water, sit back, relax and enjoy.                        American Heart Month  Heart disease is the leading cause of death for both men and women. To prevent heart disease and increase awareness of its effects, Fort Myers Adventure Boot Camp is proud to make our community aware of American Heart Month. Approximately 1.1 million people experience a heart-attack each year and in 42 percent of the cases, the attack is fatal. You can make healthy changes to lower your risk of developing heart disease. Controlling and preventing risk factors is also important for people who already have heart disease. To lower your risk: Watch your weight. Quit smoking and stay away from secondhand smoke. Control your cholesterol and blood pressure. If you drink alcohol, drink only in moderation. Get active and eat healthy. For information on jump starting your fitness for a healthy heart, visit our website  www.FortMyersAdventureBootCamp.com or www.SueMeredith.com     Our Website        Products Your complete Nutrition System   Track your Fitness Today       Services       Call us @  (239) 220-2269   Email: getfit@fortmyersadventurebootcamp.com   getfit@suemeredith.com

Love Your Skin, Health and Beauty Event                               Boot Camp News    Next camp starts Monday February 10, 2014 Register @ Fort Myers Adventure Boot Camp   Ladies, your newest Fitness Adventure starts right here with Fort Myers / Cape Coral Adventure Boot Camp!   Each camp is 4 weeks long and we meet on Mondays, Wednesdays and Fridays.   During camp you can expect to work on building endurance, strength, balance. You may also experience weight loss, body fat percentages dropping and you may even have to go on a shopping trip from losing inches during your time with us at Boot Camp.   Fort Myers Adventure Boot Camp is not your military style boot camp. We motivate and encourage you to do your best and push just a little harder than you thought you could. This camp is for women of all ages and fitness levels. We will show you modifications for exercises so everyone feels a part of the team.   The ladies all have fun, laugh and meet new friends all while getting healthy and fit.   Testimonials from our Boot Campers:   *****I'll try to keep this short and sweet. I've been attending Fort Myers Adventure Bootcamp for about a year and can honestly say it has changed my life. I originally signed up for one month with the intention of getting bikini ready for a tri...p to Hawaii. While losing inches and weight I gained something greater in return, confidence. And for that, I cannot express how thankful I am to Coach Sue. She is full of spunk, has high energy (even at 5:30 a.m.!) and is incredibly motivating, it really rubs off on me during bootcamp. Before this my activity level was maybe a 5% and I was definitely scared about what I signed up for! This is great for all ages and activity levels! Coach Sue encourages me to push myself and exceed my limits without being too pushy like my previous experiences with other fitness bootcamps. Why do I enjoy bootcamp? I love that every morning is an adventure and I never know what to expect. This is not a gym, it is not boring and there is nothing routine about it. The obstacles are fun! Hard but fun! The timing is perfect and it doesn't affect my daily routine! For me, this is no longer about losing weight. It is about working out, pushing my limits and ultimately feeling better about myself. I'd like to think that I can workout on my own, but I know I won't. I've tried that. The idea of joining other ladies in the morning for some laughs, great fun and camaraderie while working out and challenging ourselves is what appealed to me, and is why I continue to enjoy attending the Fort Myers Adventure Bootcamp. :-)     *****Amazing fun challenging, unique, always changing, inspiring and transforming!      *****I've seen such a nice transformation in just 2 weeks of this bootcamp! It's not easy but it works! Sue does such an amazing job at helping all levels accomplish every work out. I'm so obsessed with this bootcamp already!     *****Love the energy and the confidence I have after boot camp. Coach Sue is the best!       BOOT CAMP TIMES AND LOCATIONS - THERE'S ONE TO FIT EVERYONE'S SCHEDULE!   5:30 am - 6:30 am    Gulf Coast Town Center   9:30 am - 10:30 am  Jaycee Park - Cape Coral   5:45 pm - 6:45 pm    Bell Tower Shops     Hurry and reserve your spot in camp because they are limited!   Fort Myers Adventure Boot Camp Motivating & Creating Coach Sue

CREATIVE FITNESS FOR "THE MOST WONDERFUL TIME OF THE YEAR

Susan Meredith Fitness Enterprises, LLC


CREATIVE FITNESS FOR "THE MOST WONDERFUL TIME OF THE YEAR

(FORT MYERS, FL December 9, 2013) - Holidays are in full swing, and so are the parties and get-togethers. Whether you celebrate Christmas, Hanukkah or Kwanzaa, food - and lots of it - is a big part of the festivities. And so is a hectic schedule that does not leave enough time for physical fitness.

"We all love the holiday season, but, health-wise, it can be a real pitfall," says Sue Meredith, a personal trainer at Fort Myers Adventure Boot Camp. "We consume far too much caloric and fattening food and don't burn it off afterwards. No wonder many of us carry the extra weight into the New Year and, if we are not careful, into following years as well."

If you are one of those people who just can't find the time - or motivation - to work out during the holidays, try to find other ways to sneak in some physical activity into your day, Meredith suggests.

"Ask yourself how you can include at least some exercise in your schedule, even if it is not your usual fitness routine," she says. "While regular and continuous physical activity is the most beneficial for health and weight control, a little bit of movement is still better than none at all."

So what can you do to stay on track for the rest of the holiday season? "Get creative, think out of the box, and get into the festive spirit," Meredith says. "The more enjoyable your mini-workout is the more benefit you'll get from it."

For example:

Rock around the Christmas tree (or Hanukkah bush): Okay, so it doesn't have to involve the tree, but dancing while you do your household chores is certainly better than not moving at all. "You'll be in motion, get your heart rate up, and work muscles throughout your body," Meredith notes. "So put 'Jingle Bell Rock' on your iPod and start moving and shaking!"

Deck the halls: Whether you spruce up your house with the boughs of holly, tinsel, or garlands, reaching up high to hang the decorations is a great stretching exercise, which will elongate several muscle groups, relieve tightness, improve circulation, and increase joint flexibility.

Over the river and through the woods: If you don't feel like doing your usual workout, consider a brisk walk instead. It will energize you, lower you risk of heart disease, cancer, stroke, and diabetes, and keep your weight in check at the same time.

"There are many chances to stay fit even during this busy time," Meredith points out. "It's just a matter of seizing every opportunity that presents itself - even if it doesn't fit into the category of conventional exercise."


About Susan Meredith Fitness Enterprises, LLC
Sue Meredith is a NESTA Certified Adventure Boot Camp Instructor and NESTA and WITS Certified Personal Fitness Trainer. She also holds Certifications in Biomechanics, and Functional Training. Sue started the Fort Myers Adventure Boot Camp for Women (www.FortMyersAdventureBootCamp.com) September 2010 where she guides clients in healthy nutrition, exercise habits and correct form for safety. She can be contacted at getfit@fortmyersadventurebootcamp.com or 239-220-2269 for media interviews on a wide range of topics related to health, wellness and fitness.

                                                                                  

Weeks 3 and 4 down.

The workouts have been good and I am starting to feel my energy levels increasing. Healthy eating has been good but I still need to get in the habit of logging my meals. Sometimes I get so busy working and I am on the road working out of my truck, I totally forget to eat! I know this is a bad thing and my body will start storing instead of burning fats. 
Well, I'm off to bed now. My other goal.... to get more sleep and not stay up till 11 or 12.
Talk with you soon.
Stay fit and rember, if you waver off track just jump right back in and stay strong!

Sue

Back on Track -Week 2

Week 2 of my 12 week back on track journey. This is been a great week. I have stuck with eating whole and fresh foods. We only went out to eat once this week, and it was on my free day.

Day 8: Good lower body workout. My knees were crunching a little more today on the leg extensions but nothing too bad. I know it will work itself out.
The standing calf raises were a little tough to get through this morning. The glutes and calfs were burning good!

DAY 9: I did very well today on writing my daily goals. This is something that I really need to work at. I can visualize my goals but you really need to write them down to stick with them. Lots of Turkey chicken and veggies today. I am Feeling very energized and motivated.
I started using my new polar watch today to keep track of my heart rate. I did a 2 mile run this morning with a steady heart rate of 177 and a max at 192. According to the polar watch I burned 361 calories. My feet did very well today concidering I am still going through the healing process of inflamed nerves in one foot.

DAY 10: Upper body workout this morning at the gym. I'm still sore from Mondays killer leg workout.  Eating was still pretty good, just not enough.

DAY 11, 12 & 13: I did a long run with body weight exercised incorporated and Polar says I burned 445 calories.  Replenished with a great salad topped with smoked turkey and hard boiled eggs. Took a little while to get the lower body loosened up from my workout 2 days ago. I can really tell this new plan of action is working for me.

DAY 14: FREE DAY! I wasn't too bad today. We did go out to eat at Fort Myers Ale House for lunch, I did splurge a little and had some cheese and sour cream on my chicken fajitas.  But not nearly as much as a few years ago. I still had leftovers on the plate. Back in the day I would have asked for more cheese and sour cream. Tried a couple of Darryls french fries and a bite of buffalo chicken and it really didn't taste good at all. Once you commit to eating clean it doesn't take long to lose the urge for bad food. Especially after you do try it again it really isn't worth it.

Untill next week. Stay strong,  write down your goals and stick with your plan!

Follow me on my 12 Week Back on Track Journey

I love fitness and staying healthy. My career is the best! Personal training and Fort Myers Adventure Boot Camp for women. I get to help and guide people to leading a healthy fit lifestyle. When I see how much happier, less stressed and outgoing clients become as they emerge from the unhealthy eating habits, putting others before their personal health, and just dealing with everyday life issues...... It makes me feel so good to be able to be a part of that and be able to help. I wouldn't change what I do for anything. 

I received an email from Bill Phillips. Author of Body For Life and my favorite cookbook of all times Eating For Life. He put out a 12 week back on track challenge. I re-evaluated my goals and realized that I have come to a point that I fill my schedule with emails, business, appointments, pants starting to get a little snug...... life in general. I decided it was time to schedule time for my body makeover and accept Bill Phillips challenge. I get workouts and runs in during the day but I am ready to get down to the Nitty Gritty and reduce my body fat, plan my meals, plan my workouts and I want to share this next 12 weeks with you. I have taken my measurements and before pictures.

Here goes:

Week 1 is already completed. Meals have been planned and followed pretty good. Not completely as planned but pretty close. Isagenix shakes for breakfast and lunch with snacks between meals like fresh veggies or turkey slices. I am gluten intolerant so no breads for me! I drank plenty of water before but now I really stay on track with making my workouts more intense.

Day 1: Upper body workout - chest, biceps, triceps, back and I throw in abs.

Day 2: 20 minutes cardio workout with intensities climbing every minute for 3 minutes then decrease for 1 minute and increase each minute for 3 minutes until I've reached my 20 minutes. Today was the stationary bike and my glutes and thighs were burning!

Day 3: Lower body - Quads, hamstrings, calves and abs again. Great leg burner today! I will definitely feel this one tomorrow!

Day 4: cardio day again. Missed out on my 3 mile planned run. I have 2 inflamed nerves in my foot that I am working on. Bought some new shoes from Foot Fusion in Estero and starting to feel better. I feel like I did a whole body workout in though...... cleaned out a patch of palmetto bushes, cut down trees and manually hauled them 2 acres away to the burn pile! Yep, definitely a full body workout.

Days 5 and 6: still missed working out. I need to get back on track!  But I have still been doing yard work, cutting down and moving trees (small ones, but still) My shoulders, arms and back are feeling the landscaping workout. Not to mention the hamstrings and glutes from doing one long Deadlift picking up pine cones and pulling weeds. If you want a good rear side workout, pick up yard debris all day long and you'll feel it the next day for sure! If you don't, get with me and I'll help you out.

Day 7 is my rest day. What's that? rest, I don't think so. Did a 2 mile kayak workout as fast as I could go. Yep, feeling that in the shoulders and back.

Hope everyone had a great weekend and it's time to plan for my second week of my Back On Track 12 week Journey.

First human tests of new biosensor that warns when athletes are about to 'hit the wall'

First human tests of new biosensor that warns when athletes are about to 'hit the wall'

Shoes - The real support to your Bodies Health!



I have set a new goal for myself. I decided to do my first Sprint Triathlon. 1/4 mile swim, 10 mile bike and a 3.1 mile run. I started training last week and tried to push through the pain in the side of my foot just below the Big Toe and ignore the fact that my 3rd and 4th toes were sleeping on the job. Once the inflammation and pain had gotten so bad that even the blankets on the bed touching my foot was excruciating, it was time to see what was really going on. I now have had a steroid shot in the side of my foot - needles don't bother me but when there is no flesh to actually cushion the puncture! It wasn't that bad though. I now have to go for an MRI to see if this is only bursitis. I think the hardest part was being told by my doctor that I shouldn't be running until we find out exactly what the issue is. NOOOOO!!!!!  I tried to slip in Roller Blading and that was a big NO too. He revoked my roller blading privileges. I am allowed to swim so this will be a plus for the Sprint in September.

All this leads to Shoes. You have to have good athletic shoes to support your activity. Did you know there are many different models for each activity. If you are running only there is a shoe, if you are doing boot camps there is a different shoe, if you stand all day - yes, a different shoe. Each of these will have different flexibilities, supports, cushioning and stabilizers. Who knew! Each brand / model of shoe will correct if you pronate or supinate when you walk and run. I went to see my good friends Peggy and Rachael at The Run Shoppe in Cape Coral, Fl. to see what they could do for me. I found out that when I walk and run, I step with the outside of my heel and roll to the inside towards the big toe. They had shoes to correct this! I also did not have to wear the arch supports separate in my shoes anymore either. I really suggest you go to a professional runners shop to have them evaluate your walking and running form to be sure you get the exact shoe for you.

 

Shoes not meant for your feet can cause foot, ankle, knee, hip, back and even shoulder issues.

Think of it this way.... if you foot is rolling to the outside edge when you walk and run, you are actually twisting the ankle which causes a odd angle on the knee joint so it can't track in a straight line. This can cause sore hip joints and may make one hip sit higher than the other. Guess where this goes? To the spine and causing lower back pain and a curve laterally that can "pinch" or irritate the sciatic nerve in one side or the other just above the booty cheeks. The curving of spine can cause shoulder irritation, neck pain or headaches!

 

WOW! All this just from incorrect shoe support. Many issues can be corrected by just getting fitted with the correct shoes by a running specialist. Your local department stores most likely do not have this experience. They just want the sale, not your comfort.

 

Remember, let you shoes be the support to your new Healthy Fit Lifestyle. Your body will love you!

 

Talk you soon.

 

Coach Sue Meredith

Susan Meredith Fitness Enterprises

Fort Myers / Cape Coral Adventure Boot Camp

 

email: getfit@suemeredith.com.