We are always reminding our bootcampers to bring a mat, weights and water.  Most of you remember to bring water with you and I’m sure you take sips in between intervals.  But are we adequately hydrated?  Probably not.  If you are feeling thirsty, you are past the point of being hydrated.  We should never get to a point where we feel parched or thirsty.  When it comes to getting the most out of your body and performance, you need to make sure that you have enough water in your body to assist your organs and muscles in working properly.  One of the elements that we lose during sweating is electrolytes.  These help our body maintain cell balance.  And we need electrolytes to have the energy for fitness training. 

It takes the body TWO HOURS for anything you drink to have an effect on your hydration level.  This means that throughout the day you need to be drinking.  As soon as you wake up in the morning, grab that bottle of water and sip, sip, sip.  Since we wake up right before a bootcamp workout and most likely don’t have two hours to allow the water to hydrate our system, we may never be fully hydrated before the 6am workout.  However, sipping water before, during and after will help immensely.  Keep a bottle with you at all times.  I keep one next to my bed, in the car and in my bag.  That way, I can keep grabbing it wherever I am.  It also is good to remember that sometimes we’re not hungry, we’re thirsty!  So before you go for a snack, think of having a glass or two of water.  If you are still hungry after the water, then eat something. 

Good hydration can also aid our body in other ways.  It can improve skin tone, help with digestion and help flush out toxins and other impurities in the body.  Sometimes if you feel tired, hydration is all you need, not that cup of coffee!  Yes, caffeine gives us a boost and it does have a lot of good properties such as anti-oxidents.  But it can be dehydrating and so you must drink a glass of water before or after that cup of coffee to keep hydrated.

Always bring that bottle of water with you to workout!  And if you don’t like the taste of plain water, there are plenty of supplements you can add to aid the taste of the water.  There are powdered flavors you can add for a change of taste.  Personally, plain luke warm water does the trick for me.  And even when I’m not thirsty I drink up!  So cheers and have a glass of water—you will feel great!!!



-Liz Samuel

I just finished an hour bike ride with my 7-year-old daughter and she said, “mom I love spending time with you, can we do this again?” And so we did. In fact on non-bootcamp days she’s a drill Sargent! She gives me early morning wake up calls so we can ride together. I think it’s great that she’s so motivated and I have a little coach too.
Our kids look at us use as role models. If we like to exercise they may try it too. My daughter is very excited about Bootcamp to the point where she created an entire hula routine. She adapted a stay fit attitude and wants to run her own Bootcamp one day.
As fun as it may be for kids we may feel that exercise is a chore or something we have to do to lose weight. For me I want to live healthy for my kids and be able to keep up with their enthusiasm. As we age it’s important to stay fit for our kids and ourselves. Our body is at its peak between the age of 25 and 30. After this point, our body starts to slowly go into a decline and we tend to put on weight a little faster than before. Part of the reason for this is, after 30, we begin to lose muscle to what is known as atrophy (muscle shrinkage due to disuse). We also begin to lose bone density leading very slowly to eventual osteoporosis. Muscle is an active tissue and therefore burns calories. When we start to lose muscle to atrophy, our metabolism begins to slow down as a result leading to more fat storage and weight gain, and over 50% of this is due to inactivity
We’ve all seen it, there are men standing together, one is around 35 years old while the other is around 50, yet the older man looks more firm and vigorous than the younger man. You might ask yourself; how does he do it? The answer is, he exercises. At almost any age you can stay in great shape as well, but you have to exercise.
So what do we need to do?
If you have kids make it fun. Try riding bikes, playing soccer, basketball, baseball, swimming, and hiking. Anything that’s interactive will work but make it fun. Playing sports is great way to keep fit because it’s not boring. Also, the positive feedback will be memorable and maybe you’ll look at fitness differently.
If exercise is not part of your life ease into it slowly to avoid feeling self defeated. Start by walking then try running for 5-10 minute intervals. If you’re in a park, find a bench and try tricep dips, turn around and try push-ups. Find a coach or call a friend. Make a date to go for walks, rides etc. The goal is to try any type of activity a few days a week that you’ll enjoy. Do for yourself and for your family.

-Bernadette McLoughlin

So what does this mean? Good news. Not only is exercise great for keeping your heart healthy and weight lower, scientists now see how much being fit changes your ability to incinerate fat, moderate blood sugar and otherwise function well. I was reading the latest article in the NY Times magazine, “A Workout for Your Bloodstream,” this weekend and it peaked my interest. Yet another reason to come to bootcamp and get our bodies moving on a regular basis!

The study published last month in Science Translational Medicine, showed that molecules in the boodstream called metabolites, which drive or are the byproduct of metabolic changes in the body, actually did function better after exercising. They studied a group of normal, healthy adults, as well a group of adults who were suspected of having coronary-artery disease. They were told to exercise on a treadmill for ten minutes. Their blood was drawn before and after the 10 minute exercise. The scientists then also examined blood from marathoners, runners who had just completed the 2006 Boston marathon.

They found that after ten mintues of jogging the healthy adults showed changes in the metabolites within their bloodstream (the molecules responsible for metabolism in the body) as did the less fit group although to a lesser degree. Metabolites that were associated with fat-burning were elevated. The most fit of the adults showed increases of almost 100 percent in many of these molecules. These findings suggest that exercise has both ‘accute and cumulative’ effects on your body’s ability to use and burn fat, according to Gregory Lewis, a cardiologist at Mass General Hospital in Boston and author of this study. After only ten minutes of exercise, even the least fit showed evidence that their bodies were burning fat but not as much as the people who were the most fit of all.

So there you have it: the more you work out, the more your body burns. The more fit you are, the greater number of these special molecules, which keep up fat burning and also may regulate cholesterol and blood sugar. So keep coming to bootcamp! The more you get moving, the more chances you have of increases the changes in your blood levels that keep your body healthy. So get moving and get that metabolism going!
-Liz Samuel

It’s not too late to purchase your Father’s Day present!

One month of Bootcamp for only $150. That’s less then $10 per class! We have 4 classes per week to fit your schedule.
Sign up before 12pm tonight to lock in on this deal!!!
Email us for details, realbodybootcamp@gmail.com

Real Body had the wonderful opportunity to work with such beautiful women and get them fit for their big day.
They were kind enough to share their pictures with us and here they are!

Use this scale below to help you control your eating habits and learn dining strategies.

You’ve heard or said the expression, “I eat with my eyes,” often-ordering more then you need to at a restaurant. You may feel full but then continue to eat. Sometimes for the psychological guilt of hearing “don’t your waste food.” Instead of stopping we tend to eat more possibly needing to open a button. Once the meal is over the guilt creeps in. You may ask yourself, why did I eat all that?
Ok we’re human and if you’re a foodie like me there are ways to gain control of these situations. According to Women’s Health Magazine there are several ways to determine if you’re really hungry. They created a scale to help us.

1- You don’t feel hungry
2- Foods sounds good, but you couldn’t eat a whole piece of fruit (apple/pear/banana etc)
3- Your stomach feels empty
4- Your stomach is growling
5- Your stomach and head hurt
6- You’re irritable and can’t focus. Eating feels like an emergency.

At 1 or 2, you don’t need to eat. At 5 or 6 you’re likely to overeat or make poor food choices because you’re starving. The 3 to 4 range is when you eat. Make smart choices during this time. With a diet rich in fiber, protein, carbs, and water you’re likely to maintain you’re weight and not yo-yo.

When eating out it takes practice to make wise choices. Take some time to scan the menu, order water first. Pass off the bread. If you’re starving and it’s your weakness you may have a hard time keeping your fingers away from that warm delicious bread. Order a plate of veggies or some kind of healthy appetizer (protein preferred). Stay away from anything fried. Split a meal. As you know most restaurants today double their portions. And if it’s yummy, the tendency is to overeat. When you’re done, put the fork down! Push the plate away or if you need to, ask them to take it away. If it’s within reach you may pick at it.

Mindfully refer back to the scale, am I a 1? Then you’re not hungry. If you rate at a 3 or 4 then treat yourself to a healthy dessert but share it. It’s important to not deprive yourself. Studies have shown that most yo-yo dieters deprive themselves from foods causing them to want them even more. Try not to engage in a love hate relationship with food.
The scale is simple and mindful. Eventually you’ll listen to your mind and make wise choices. Try to remember that 3 or 4 is a good range. Avoid being at a 5 or 6. It takes a lot of practice most importantly try not to feel defeated. You can always start again the next day.

-Bernadette McLoughlin

If you’re looking for long lean muscles and a toned fit body, this class is for you!

Join us outdoors and we’ll get your body beach ready.

Where: Watchung Playground, North Fullerton ave and Fairfield street
Time: 8am- 9am
When: Saturday June 5th
Contact: Bernadette, realbodybootcamp@gmail.com, 917.613.9121
What to bring: Bring a yoga mat (thick mat or a towel to place on top of mat) 3-5 lb weights and
water.

The class fee is $18 for non-members.
Registration is required.

Note: We will reschedule the class for a later date if it rains.
Make sure to check the site in the morning

Yep, summer season is here and the gardens are open to us. Salads are the way to go to stay slim throughout the summer, right? Well, not always. You would be surprised to find out how many calories you could be consuming when fixing up your favorite flavors in those ‘Big Salads’.

First of all, we all know that greens are good for you and they provide fiber, calcium, vitamins, water and nutrients that nourish. So go ahead and throw as many greens as you want in there! Go ahead, fill that bowl up to the top with romaine, arugula, spinach, radicchio, and red leaf (this is the highest in anti-oxidents).

Next, get those cucumbers in there. They provide Vitamin A and silica which aid in keeping connective tissue healthy. Also, due to their high water content, cucumbers help with hydration and proper excretion which help with weight loss.

Throw in some tomatoes whether beefsteak, plum or cherry. Tomatoes are high in lycopene which is one of the most powerful anti-oxidents. Lycopene is also a natural protectant against UV rays!

Don’t leave carrots out! Their natural orange color comes from beta carotene which becomes Vitamin A, another anti-oxidant. Other beta carotene-rich vegetables are those with orange or yellow flesh such as orange and yellow peppers. Throw those in as well!

For protein, add some chick peas. They are delicious and satisfying. Also for protein, you can sprinkle some seeds like sunflower seeds. (But don’t overdo it on the seeds, they contain fat and calories that can add up.)

For a healthy fat, don’t leave out a little bit of avocado. Not only is avocado refreshing, delicious and satisfying, it contains the ‘right’ kind of fat to protect your body.

Here’s what to avoid:
-Croutons
-Nuts
-Raisins
-Cheese (if you must, sprinkle some paremsan—it has a higher calcium content and a little bit goes a long way)
-High calorie/high fat dressings

For salad dressing, try to stick to less than a tablespoon of olive oil and about 2 tablespoons of balsamic vinegar. Some of your favorite dressings have higher contents than eating a burger!!

Go ahead and enjoy making your salad. Try to eat organic fruits and veggies when possible. If you are making your salad at home, make sure everything is washed thoroughly before tossing it in your bowl. Keep your body healthy by loading up on those greens. You will feel fuller and by adding in some protein, you will feel satisfied. Stick a fork in it—enjoy eating the earth’s treasures!
-Liz Samuel

Ladies here are some questions to assess whether Bootcamp is for your guy;

Does he talk about getting back to the gym but just doesn’t seem to get there?
Is he inconsistent with his routine?
Does he complain about weight gain or weight loss?
Is he unhappy with his body and wants to get it back?

If the answer is yes to one or more, buy him a certificate now!

We will take care of the rest.

A month of classes for only $150! This cannot be beat.

This offer expires on June 15th,12pm.

To purchase a certificate contact, realbodybootcamp@gmail.com and title the subject, Father’s Day Certificate

A Question from a Facebook fan; Alison, Hoboken, NJ.
I’ve been working out for the last year and a half and feel that not only am I not getting the results I want, but I’m getting the exact opposite. Lately, I feel like I have been bulking up more than anything (though not working out with weights) and I am just unhappy. Was originally looking to tone what I had but now, I also want to lose some of the bulky muscle I have built, lose some pounds and fit back into my pants …yes, I’ve gone up a size rather than down a size. Any advice?
Bulking is not an overnight process. It takes time. What you eat and how you train matters. After careful research we’ve narrowed it down to four solutions; eat correctly, strength train, cardio exercise and stretch.

EATING
First, eat 5 – 6 small meals a day. Eat 15 grams of protein per day if you’re a female, 20 grams for males.
It is vitally important that you only consume good food when you are bulking up. Foods like lean protein, unsaturated fats and high fiber foods. Aim to get natural foods as much as possible instead of processed meals. This will give you a great foundation for building strong muscles and help you progress. Eating this way will boost your metabolism. Increasing your metabolic rate is the key to achieving and sustaining a low percentage of body fat.
STRENGHT TRAINING
The common misconception among women is bulking with weight training. The reality is men and women work for years to build bulk. Women have about 15 to 20 times less testosterone than men. Because men have more testosterone, they are much more equipped to gain muscle. Since the testosterone is not present in sufficient amounts in women, the muscle will develop, but it won’t gain a large amount of mass. The “toned” appearance comes from removing the fat that is covering a well-developed muscle.
Muscle bulk comes from a high volume of work. The high weights high reps promotes hypertrophy (muscle growth). We recommend lower weights (3-5lbs for women and 5-10lbs for men) with 1-2 sets of 12 -20reps. Make sure to take a day off from strength training.
CARDIO
Cardio burns calories and fat. Choose some kind of mild cardio exercise that you hate the least and do it 2 days a week. I suggest brisk walking. Take a high impact class 3 days per week like a bootcamp. The high impact, cross training, while help you shed 300-600 calories per session as well as add the toning you’re looking for. We created a workout for the purpose of creating lean muscle as well as build strength and endurance. We crosstrain constantly with various cardio drills (soccer, football boxing) combined with weight training yoga and pilates. We also run, climb steps and add squats and lunges with weights. The workout always changes so that your body will constantly feel challenged.
STRETCH
Stretching is vital when you’re working out. With our workouts we stretch after a weight set. This elongates the muscles already oxygenated while adding flexibility to help reduce the risk of injury. In addition, we use our body strength to perform planks or downward facing dog to elongate the muscles and prevent hypertrophy (muscle bulk).

There you have it. The perfect combination is very basic. Eating right and training correctly will help prevent bulk in women. If you’re like Alison, we want to hear thoughts. Please send us your comments.

-Bernadette McLoughlin