A Thing of Beauty…..

The only word I could think of as I was indulging in my dinner this evening was the adjective, “BEAUTIFUL!”

One of my special personal training clients uses this word all the time, so Jeanie, I think you’re rubbing off on me!  This healthy eating dish certainly fit the bill!

Marinated Tomato/Basil Salad

Fresh, organic cherry tomatoes

President’s Non-Fat Feta Cheese

15 leaves of FRESH, whole Sweet Basil,  chopped fine. (Thanks Kellie)

1 T Flax Oil or Olive Oil

Dash of Celtic Sea or Himalayan Salt,

A Grind or two of fresh pepper.

Mix together and enjoy!

If you don’t have any, fresh Basil, don’t use the dried version.  Plant your own or buy a plant already started at the farmer’s market or Publix and keep it in your window sill. It will last for weeks (if you water it )

Bon Appetite!

Tags: Beautiful Food!, healthy eating, Strategic Wellness, Tomato Basil Salad
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A Brief Look into a Transformation Contestant’s Journey

As so many contestants from Lakeland prepare mentally for the 8 week Summer Meltdown Transformation, I thought you might enjoy hearing a few of their thoughts.  Here’s your first!

“I caught myself thinking that I could eat anything I wanted since I will be “restricted” in about a week.

Then I realized that I was being silly and I did not want to go into the beginning of this transformationboot with an inflated weight and only lose the weight I put on BEFORE the contest,  instead of losing the weight I already have!  LOL

Tags: Fat Loss Experts, FL, Lakeland, Lakeland Boot Camp, Lakeland Personal Trainer, RN, Strategic Boot Camp, transformation contest, Whitney Cabrera BSN
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Testing Day

Mountain Climbers! Boy was it ever hot! 90 + degrees!

Can you believe another phase is officially over?  It has got to go down in history as the hottest phase ever!  Monday morning at 4:45 am when I walked out our back door, it was like a scorching sauna blew me backwards!  Kudos to all of you for digging in and giving it your absolute greatest effort!

Our Pile On workout is always both the most requested, and most excruciating!  Congratulations on our guests for making it through the grueling workout!  (And you campers too)  Can you believe how much stamina you’ve acquired?  Impressive!

Testing Day is always so encouraging!  Everyone will have improved in their push up, crunch, squat to press and squat jump count.  It will be interesting to see how much improvement you’ve made in the 1/2 mile in the heat.  I’ve got great expectations!

This is also the time to go back and review your written goals.  Each and every phase you attend, it’s important to write out your goals, and practical action steps to get you there.  Remember, the main goal of Strategic Wellness/Strategic Boot Camps is to teach you what to do to implement the essentials of a healthy lifestyle:  Resistance Training, Cardiovascular Training, Rest, Supportive Nutrition and a Positive Mental Attitude. (Remember those positive affirmations?)

You health is your most important possession.  We take it for granted, but without it, every waking hour is a burden.  Much of your wellbeing lies in your own power.

“The choices you are making today, will directly affect your tomorrows!”

Through Strategic Boot camp you are becoming emowered by learning what it takes to get healthy and implementing it one step at a time.  It doesn’t have to be done all at once!  You just need to be headed in the right direction at a target of your own making!

So, as this next “week off” is just around the corner, I encourage all of you to stay active, but to do activities that you don’t normally do.  If I may be so bold, “Stay out of the gym”.  Go swimming, ride your bike, go hiking with your kids at Carter Road park.  Rest.  Relax.  Go running on the beach!  Do something that celebrates your new-found level of fitness!

Phase Six begins July 6th!  We’re more than half way through 2009!

Phase Six and Seven, both 4 weeks long, run back to back. We’re going to take advantage of this 8 week schedule and offer our first Transformation Contest!

Strategic Wellness Presents:

“The Summer Boot Camp Meltdown Transformation Contest”

We will provide you the following:

~The Workouts (boot camp)

~The homework (guided, but on your own)

~The Strategic Wellness Journal (to keep track of it all in)

~Online accountability to post your progress

We will also require posted photos holding a current newspaper

the day you begin and end.

(bathing suit or whorts and a sports bra.  No sweats allowed:)

It’s going to be fun!  Here’s the kicker:

If you don’t lose at LEAST 10 pounds during this 8 week period,

(and it is quite easy to do when you follow the plan)

then you will receive your $$ back!

(Accountability/Compliance rules will apply)

Prizes will be awarded for the top three “meltdowns”.

We will also be accepting 10 online competitors.  The same rules will apply. Online contestants will receive their workouts and meal plans via the web.   More details to come.

But…we digress!  Tomorrow we have some numbers to beat!

See you early or on time!

Enjoying the journey,

Whitney Cabrera BSN, RN

“You can make excuses, or you can get great results.  You can’t have both!”

Tags: boot camp, Florida, Goals, Healthy Lifestyle, Lakeland, Strategic Boot Camp, Strategic Wellness
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Taking it to the streets!

Hello Recruits!

I’m writing you earlier than usual to give you a heads up on our “Unconventional Workout” on Monday.

It’s another ‘Strong Man Style’ workout, complete with tires, cars, lifting, shoving, pulling, bruises, dirty hands and clothing, etc.

It’s also bring a friend day! A Free pass to try out our wellness-oriented lifestyle and an invitation to join us for Phase Six, beginning July 6th!

Tags: Labels: Florida, Lakeland, RN, Strategic Boot Camp, strong man workout, Whitney Cabrera BSN
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An Unconventional Workout.

One EXTREMELY humid Florida day.

5 challenging stations as follows:

Tire Flipping
Tire and Sled Pulling
25 pound Sandbag Squats with 100 yard runs
Outdoor Stair Sprints
2 laps around the parking lot pushing 3200 pounds of car.

Lots of water, lots of dirt, lots of sweat.

Yields: A fantastic fat loss circuit , a tremendous feeling of empowerment!
(more…)

Tags: hard core workout, Labels: Conditioning, Lakeland, Rapid Fat Loss, Strategic Boot Camp, Strategic Wellness, tire workout, Whitney Cabrera BSN
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