Focal Points of Nutrition: Minerals

There are two categories of minerals that are necessary in every diet: “Major minerals” and “Trace Minerals.” As one may guess, the difference is in necessary quantities. Major minerals should be consumed in quantities equal to or greater then 100mg.
These are minerals such as calcium, phosphorus, potassium, sulfur, sodium, chloride, magnesium and iron. Trace minerals should be consumed in quantities less than 100 mg. Manganese, copper, and iodide are some of these.
Minerals help in the breakdown of glucose, fatty acids and amino acids into carbon dioxide, water and “energy.”
They can also help build up glucose, fats, fatty acids and amino acids into glycogen, fats and proteins.
For more information on fitness and nutrition, go to www.BOOTCAMP619.com today.

Focal Points of Nutrition: Anti-Oxidants

When our cells use oxygen, they naturally produce free-radicals as by-products which can cause damage to the body which results in pre-mature aging and diseases such as cancer.
Antioxidants are the nutrients in our foods that can prevent and repair that damage. They act as healthy “scavengers” of many of the bad things going on in our bodies.
Oxidative damage can results in such health problems as heart disease, muscular degeneration, diabetes and some cancers.
Colorful foods such as carrots, squash, tomatoes, broccoli, spinach and berries, as well as whole grains, are rich in antioxidants. The link between immune system boosting and antioxidants may be a key factor in their ability to ward off cancer and infection.
For more information on fitness and nutrition, go to www.BOOTCAMP619.com today.

Focal Points of Nutrition: Vitamins

There are two categories of vitamins: fat soluble vitamins and water-soluble vitamins. Any excess of water-soluble vitamins, such as vitamin C, can be flushed from the body through the kidneys (with the exception of vitamins B₁₂ and B₆). However, fat-soluble vitamins are not readily excreted from the body in excess. This can lead to toxicity if these vitamins are over-consumed; a major reason why one should be careful of the over-consumption of energy drinks, high in B vitamins.

Vitamins are available in a variety of forms, but best consumed through whole foods. A simple rule one can follow to help get a good variety of necessary vitamins in their diet is to consume the most colorful vegetables and fruits (focusing on deep greens, reds, oranges and yellows) in an assortment of shades.

If you want to find out more about how vitamins can add to your health and workout plan, contact Chris Keith.

Don't Get Fat on Vacation

A summer trip is easily one of the most anticipated events of the year. The chance to get away from work and to relax with your loved ones is priceless.

With all of the excitement, it's not surprising that most people unknowingly end up gaining a pound each day of their vacation. And if you're going on a cruise then your weight gain may be closer to two pounds each day!

But wait, your summer vacation doesn't have to end in weight gain. Keep the following tips in mind as you embark on your summer adventure and you may come home fitter than when you left.

Tip One: Have a Plan
Vacations are the perfect place to gain weight since it's the last thing on your mind. Your best line of defense is to keep your fitness goals at the forefront of your mind. Before you leave for your trip sit down and set a goal.

A realistic goal is to maintain your current weight or to lose a pound or two. Get the whole family on board and keep each other accountable throughout the trip.


Tip Two: Make Exercise a Must
So often exercise is looked at as a chore, but vacations are the perfect time to really enjoy a good workout. You won't be rushing home from work trying to squeeze in a few minutes at the gym; rather the vacation workout can be a relaxing and enjoyable experience.

Virtually every hotel these days has some type of workout room equipped with cardio machines, dumbbells and a universal machine. If you are taking a cruise then you are in for a real treat – most workout facilities on cruise ships have huge windows that look out onto the ocean.

Vacations are also a great time to take your workout outdoors; take a run on the beach or do sprints, pushups and crunches on a grassy field. If you want more ideas of workouts you can do using just your body weight then give me a call or send me an email.


Tip Three: Maintain Your Metabolism
When traveling it is easy to go for hours without a meal-between flights and long drives food sometimes isn't readily available. The problem here it two fold. First your metabolism slows from the long absence of food. Secondly you are more likely to indulge in a high calorie meal when you get around to eating next.

Avoid this yo-yo of starvation and overindulgence by carrying healthy snacks with you and eating something every three hours. A handful of almonds, a piece of fruit or a small protein bar are fantastic options to keep on hand.


Tip Four: Eat Smart
While we all know that eating in is usually healthier than eating out, on the road you simply don't have a choice – all of your vacations meals will be eaten out. So take the time to order with your health conscious mind, and not simply your taste buds. Watch out for extra large portions-don't be afraid to take a doggie bag back to your room (assuming of course that you have a refrigerator).

Another thing to keep in mind is to keep fried food consumption to a minimum. Fried foods contain more fat and calories than other options, they are also likely to give you heartburn and indigestion-two things you don't need spoiling your vacation. Stick with dishes that contain veggies, lean meats and whole grains.


Enjoy your vacation! And when you get back into town call or email me for a fitness and fat loss consultation and I'll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.

For more information on fitness and nutrition, go to www.BOOTCAMP619.com today.