Archives for category: Fitness

Holiday DietThe main reason that you’re not happy with your weight is because of what you eat.

It’s hardly your fault.

Have you ever stopped to notice how many times you’re bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question “What’s for dinner?” has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you’ve fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

First you need to block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don’t stop to consider if the food they promote will expand your waist – that’s your job.

It’s safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:
Refined sugar / corn syrup
Fried / fatty food
Full fat dairy food
Processed food with chemical additives
Healthy Breakfast

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:
Scrambled egg whites, sliced tomato and whole grain toast
Whole grain oatmeal, sliced fruit and a protein shake
Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg
Healthy Lunch

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:
Dark baby greens topped with chopped chicken breast and diced tomatoes
Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice
Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard
Healthy Dinner

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:
Grilled white fish, sautéed spinach and whole wheat couscous
Baked chicken breast, steamed broccoli and brown rice
Try the recipe for Rosemary Lamb Chops below
While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation.

Your exercise routine should be challenging and should be done on a regular basis.

I know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to me—call or email today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.


mudrunpicRemember when you were a kid and loved going out on rainy days and jumping around in the mud puddles? It was a blast for everyone involved – except your mom who had to clean up the mess!
Well now you can enjoy that same exhilaration of jumping feet first into the big puddle thanks to a recent proliferation of Mud/Obstacle runs in the area. You may have heard of the Warrior or Spartan or Tough Mudder and wondered what they were all about.

Well this is your year to take the plunge and go find out for yourself.

The 2013 Mud Run is already in full swing with the Survivor Mud Run going on this weekend in Carnation at Remlinger Farms. After that, there are 10 more races this summer with a little something for everyone to consider.

Click the link below  to see the complete list of local obstacle and mud runs in the area along with links to the race websites.
Most races are about 3 miles long with between 8-20 obstacles on the course. All of them encourage costumes and team participation. While it is a race, the real point of these events is to have fun, fun, fun!

The end of the season race is the Tough Mudder – a grueling 30 obstacle, 11 mile event billed as the “Toughest Event on the Planet”.   This event is hard core and definitely one to consider if you want to really challenge yourself.

UPDATE TO THE SCHEDULE!!!!     The 7 Summit AR has been moved to OCTOBER 12 and will be held in McCleary WA.

2013 Seattle Area Mud Runs Final

Memorial Day – where I grew up – was the traditional kickoff to Summer.  We were already out of school and coming up with summer adventures with the neighborhood kids, or later on, making sure all my lawn mowing customers had their lawns perfect and ready for the big day.  It was always hot or at least warm on Memorial Day and if we weren’t going on some family picnic to a local state park, we headed to the opening day of the town pool.

Things here in the Northwest a quite a bit different – It definitely won’t be hot this year, school still has another 2 weeks to go and the going for swim at the pool will have to wait another couple weeks for the sun to get revved up again.

So in place of that swim, we’ve included a new Body Weight workout /challenge to try for you and even your family.  The exercises are simple & easy to do, it won’t take very long to complete and you can challenge your family members to see who can do it the fastest – all in good fun, of course.

Just click here to bring up the file  >>  Memorial Day Bodyweight Challenge  <<

Give it go and let us know how you do!!

Happy Memorial day from Connie and Colin at Kent Fit Body Boot Camp!!

Sometimes it takes getting back to the basics for something to really make sense.

You hear from fitness pros all the time that you need to “make exercise a lifelong habit.” And doesn’t that sound wonderful? One day, you wake up naturally at 5:00 am, and before you know it your shoes are tied and you are at class ready to sweat. You have little to no memory of how you got there – you just did it. Instinctively. Like covering your mouth when you sneeze. It has become a habit just like your foot hitting the brake when you see a red light.

But, does anyone really do this? How can something as complicated and broad as working out become a habit? And how long until it (finally!) happens for you?

Let’s look a little deeper into what a habit actually is and how you can use this knowledge to make sure exercise becomes second nature.

What is a habit?

Merriam-Webster’s online dictionary defines habits as:

1. an acquired mode of behavior that has become nearly or completely involuntary
2. the prevailing disposition or character of a person’s thoughts and feelings
3. a settled tendency or usual manner of behavior
4. a behavior pattern acquired by frequent repetition or physiologic exposure that shows itself in regularity or increased facility of performance

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We are right at the cusp of everyone’s favorite and simultaneously most feared time of year: the holidays.

While it’s a happy time that most look forward to, it is also full of stress, distraction and temptation. Everywhere you look, for the next 3 months, there will be nothing but parties, drinking, baked goods and junk as far as the eye can see.

These distractions are usually enough to cause most people to throw their workouts out the window, eat whatever is in arm’s reach (Half a candy cane you found in your purse? You know you’ve done it) and plan to pick things back up in the New Year. Well, this thinking, my friends, is what has kept your new Year’s resolution “to lose weight” the same for years. You can, however, come out of the holiday season still able to fit into pants without an elastic waistband. You can easily say no to tempting goodies and food pushers while still managing to keep a consistent exercise routine AND enjoy all the holidays have to offer. How? With a little planning, a lot of resolve and few simple tips:

Take time to relax. It’s the holidays, so enjoy yourself! Stress is harmful to your health, so be sure to find ways to unwind (exercise is great for that, by the way.)

Learn to say no. You will be invited to a million functions, parties and get togethers. Each one, without fail, will be fraught with poor choices waiting to be chosen. Don’t feel like you have to say yes to each one. Prioritize your nights to avoid overextending yourself and spending too many late nights drinking and eating, and too many mornings hitting the snooze button.

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Not everyone is a morning person. No shame in that. But if early morning is the only time you have to workout, you gotta make it happen. Repetition is key to forming a new habit, so if you wake up on the first morning and don’t feel like getting up, that’s not license to go back to bed because it didn’t work. No one springs from bed at the crack of dawn, fresh as a daisy, ready to get sweaty. Yet, millions of people do it everyday. Here’s how you can be one of those people.

  • Go to bed at the same time each night, and wake up at the same time each morning, even if it is not a workout day. Adults need 6-8 hours of sleep a night, so plan accordingly. This is the best way to reset your internal clock in the least amount of time.
  • Set an alarm. That’s a no brainer. But if you are a habitual snooze button hitter, turn it on loud and put it on the other side of the room so you have to actually get up to turn it off. If you are out of bed you are less likely to crawl back in. There are also some smartphone apps that make you solve a math problem before it will turn off so can’t turn it off in a sleepy haze. Anyone that shares your bed is just going to have to deal.
  • Turn the lights on. If you are waking up before dawn, you may be tempted to keep the lighting low, but turning on the lights will wake you up faster than a cup of coffee.

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We all wish there were more hours in the day- or maybe just less to do in the hours that we do have. Either way, it can be tough to manage the demands of everyday life, like work and family, and still find time to focus on yourself and your health. If it feels like you have very little left in your tank after taking care of everyone else needs, it’s time to make a change. The easier the change, the easier it is to stick to, so here are some easy ways to create more time in your schedule for your workouts.

First of all, you have to make your health a priority. Your health comes first: before kids, before work, before friends. If you don’t have your health, you aren’t going to be around to take care of and enjoy those other responsibilities so make being the best you you can be #1 on your list.

Use your workouts as your “me” time and stick to it. Make your intentions to devote an hour to your own health everyday well known to those around you and stick to it. Pop in your headphones, hit the gym or the open road and focus on you. Exercise does wonders for easing anxiety, reducing stress and boosting endorphins, so recharge your batteries with a nice sweaty workout that will leave your mind clear and ready to tackle the rest of the day.

Use your workouts as your social hour, too. If you usually unwind with a happy hour with friends, a trip to the coffee shop, shoe shopping, etc., turn those social activities into social workouts. Go for a walk, a day hike, or take a fitness class with gals pals. Shoot hoops, play golf or hit a boot camp with the guys instead of watching the game and swilling beer. You’ll have just as much fun, will be taking a step toward your goals instead of away from them and set a great example for your friends.

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