Scenic City Bootcamp

New Controversial Study Reveals Calories, Not Proportions of Macronutrients, Most Important

2009-03-07T19:06:00.000-08:00

A 2-year Federal Study Finds that Calorie Reduction, Not Proportions of Fat, Carbs, or Protein, Lead to Weight LossA new federal study found that reduced calories are key to weight loss regardless of amount of proteins, carbohydrates or fat. The study examined 811 participants, 38% of them men, 62 % women, all overweight or obese, between the ages of 30 and 70 years of age. Each subject was put on a reduced-calorie diet for two years with different proportions of proteins, carbs, and fats.
“The diets all used the same calorie reduction goals and were heart healthy, low in saturated fat, and cholesterol while high in dietary fiber,” said researchers whose findings will be published Thursday in the New England Journal of Medicine. Carbohydrates with a low glycemic index were recommended in each diet.
Participants also participated in group and behavioral counseling during the two-year study. Participants were asked to keep a food journal and participate in 90 minutes of moderate exercise per week, monitored through questionnaires.
The participants lost an average of 13 lbs. over a 6-month period while sustaining a 9 lb. loss (gained 4 lbs.) for two years. The study’s findings help to reiterate that as long as a person chooses healthy and nutritious foods, a reduced calorie diet, no matter which approach, can result in weight loss and healthy weight maintenance.
Dr. Elizabeth Nabel, director at the National Heart, Lung, and Blood Institute, said “This provides people who need to lose weight with the flexibility to choose an approach that they’re most likely to sustain: one that is most suited to their personal preferences and needs.”
This study helped provide answers to a subject of very intense debate over the last years. With the 100s of diets out there, the question everyone asks is, “Do diets work?” “The answer, in most cases, is yes!” states Kristen Harvey, Chattanooga personal trainer and fitness expert. “But not every diet will work for you.” Mrs. Harvey adds. “While Miss Suzie Homemaker might enjoy a flavorful, gourmet diet like the Sonoma Diet, Joe Schmo , a single guy who spends most of his nights at Taco Bell, might fall in love with the new “Burrito Diet.”
Mrs. Harvey offers additional take-home lessons reported in the NHLBI study. First, participants with the highest attendance at the group sessions had the highest rates of success with their weight loss goals. Whether or not this was attributed to the person’s level of commitment or the effectiveness of the group sessions is hard to say. But the support and accountability that came from attending the group sessions and individual consults was important to a person’s success.
Second, participants were asked to choose low-glycemic foods. While the amounts of fat, protein, and carbohydrates varied, the diets were all low in sugar. The proportion of fats, proteins, or carbohydrates did not make a difference on weight loss. However, sugar may significantly sabotage a person’s weight loss results.
Finally, although the weight loss was statistically significant, a 9-lb. weight loss in 2 years is an EXTREMELY inefficient weight loss program. While it is important to eat a healthy diet and exercise in order to lose weight, 90 minutes of moderate physical activity per week is not adequate to achieve significant health benefits.

Save Money On Groceries!

2009-02-24T08:23:00.001-08:00

My grandmother is always very wise with her money. She constantly sends us coupons in the mail and always splits a salad or soup with my grandfather when they go out to eat. But she doesn't know about this great resource (or how to use the computer). =)

Instead of clipping out all the coupons from the Sunday paper, this is a great resource to try. It's quick, efficient, and you can print out the coupons you want on a single piece of paper.

Check these out these online gems:
www.hotcouponworld.com
www.organicgrocerydeals.com

Happy Grocery Shopping!

Chattanooga’s Top 5 Action-Packed Winter Weekend Adventures

2009-02-21T09:47:00.000-08:00

Weekend warriors and families alike can enjoy these great events and activities during the cold months in and around Chattanooga! There are so many great things to do! Let your imagination run wild!

1. Snow Mountain- Stone Mountain in Georgia has created a winter wonderland now until March 8th for innertubing, sledding, campfires and all sorts of outdoor snowy fun! Check it out at: www.snowmountainpark.com. The cost per ticket is $25 for adults and children. If you have a few extra bucks, check out Cirque de Soleil’s Kooza, the Bodies Exhibition, or Dialogues in the Dark showing for a limited time in downtown Hotlanta (www.atlanta.net).

2. Rock Climbing- Check out Urban Rocks gym, a new indoor rock climbing gym off Amnicola. The cost of admission is $14 for adults, $12 for students, and $10 for children. Rock climbing offers a KILLER arm workout! For that reason alone, you’ve got to check this place out! http://urbanrocksgym.com

3. Roller Skating- At Hamilton Skate Place, www.hamiltonskate.com, take yourself back to the 80’s with a family fun skate on Sundays, from 1p-5p, for only $5 admission. There are different theme nights throughout the week. Tuesday nights are Family Fun Nights. Thursday night is Christian skate night. Prices range from $4.50 to $10 per person.

4. Paintball- Check out Chattanooga’s largest indoor/outdoor paintball playing facility in the country. Now located downtown and for a drastically reduced annual membership fee of $99/yr. You can host a very memorable party, bring your church group, or hold a corporate team-building event for only $8 per person or $15 for field play with rental.

5. Ballroom Dance- One Friday evening each month, Chattanooga USA Dance, a non-profit social dance club, sponsors a ballroom dance at Allemande Hall. The ballroom dance begins at 7:30pm beginning with a beginners dance class, followed by a night of dancing from 8:30pm to 11pm. The dance event usually happens on the second Friday of each month with a different ballroom dance featured each time. The current schedule is March 13-Cha cha, April 10- Foxtrot, May 8- Rumba. For more information, check out http://chattanoogadanceinc.org.

For more information about the latest events in and around Chattanooga, check out Chattanooga Has Fun, Chattanooga’s OFFICIAL site for fun! http://www.chattanoogahasfun.com

Barbie Turns 50!!!!

2009-02-18T10:33:00.000-08:00

Come On Barbie! Let’s Go Party…

Celebrating 50 years in 2009, Barbie’s famous face and head-turning style have made Barbie way more than the most popular doll in the world. Today Barbie is a worldwide fashion icon, pop culture princess and a global brand powerhouse.

For five decades, Barbie has inspired girls of all ages to dream, discover, and celebrate their girl hood- from fashion to fantasy- all in a world without limits. With her blonde hair, missile breasts, and tiny waist, Barbie epitomized the American ideal of beauty way before Pamela Anderson and Angelina Jolie came along.

This past Saturday, February 14, 2009, life-size Barbie dolls (and even a Ken doll) strutted down the runway at the Mercedes Benz Fashion Week in New York. To celebrate this iconic doll with her fantastical wardrobe, Mattel teamed up with the Council of Fashion Designers of America to bring 50 designer fantasies to the runway for the first time since Barbie’s creation. Big name designers like Tommy Hilfiger, Vera Wang, Diane Von Furstenberg, and Michael Kors, were among them.

Wide-eyed celebrities including Heidi Klum and Kelly Pickler along with little girls clutching their own Barbie dolls, packed the seats as they watched their little girl fantasies come to life in cat-eye sunglasses, retro one-piece bathing suits, glamorous gowns, hot pink mini-dresses, skin-tight leggings, fuzzy wraps, and bubble-gum pink high heels. Barbie's wardrobe was a retrospective of American fashion.

Barbie herself - projected in a splendid array of batting eyelashes, luscious pink lips and bouncing ponytail, and with perfect accessories in a shiny car or with handsome Ken - absolutely stole the show.

"Barbie is everything that an all-American gal should be - sporty, smart, sophisticated and sexy," said Michael Kors. Tommy Hilfiger agreed, calling Barbie the “quintessential American icon.”

Carol Ockman, an art professor at Williams College, in an interview with Economist magazine, discussed people’s enduring fascination with Barbie stating, “Barbie is a modern have-it-all woman, with an array of powerful careers, a closet full of couture, a doting metrosexual boyfriend and very little pressure to marry and procreate (though she can always choose the domestic route, complete with apple-cheeked baby and a "dream house" kitted out in Pepto Bismol-pink accessories).”
But this fresh-faced plastic fantastic, has come under criticism since its start for offering girls unrealistic expectations of womanhood, and even for inspiring eating disorders and related pathologies. Barbie has played a major role in our distorted perceptions of the “ideal” body.

Studies have shown that Barbie’s proportions, when rendered in the flesh, are impossible to achieve. If Barbie were life-size, her measurements--at 36-18-38, would make it impossible for her to stand, or even live.

A study conducted by Brownell and Napolitano compared women, aged 22 to 32 years, of normal weight and average height to Barbie’s proportions. They found that in order to achieve the Barbie ideal, these women would have to increase their height by 24 inches, increase their bust size 5 inches, lengthen their neck 2 to 3 inches, reduce their waist by 6 inches, and their neck circumference by 0.2 inches. (Brownell, K., & Napolitano, M.A. (1995). Distorting reality for children: Body size proportions for Barbie and Ken Dolls. International Journal of Eating Disorders, 18, 295-298.)

Although the “Barbie ideal” is truly unrealistic and unattainable, that doesn’t discourage women from trying to attain this physique. With the popularity of cosmetic surgery, studies are showing that more and more people are carving out physiques that can only be obtained by going under the knife. Not only have our ideals been distorted, but our bodies are now beginning to morph into the unnatural physiques of plastic dolls and cartoon characters through unnecessary and sometimes, very dangerous, means.

But is this really any different from years past? For centuries, women have undergone pretty scary and torturous treatments in the name of beauty. Corsets and girdles were used in the olden days to cinch the waist, resulting in numerous health problems, including displacing organs and broken ribs. Although “shapewear” is making a big comeback, the options available today are often much more humane.

The Pa Dong Long Neck people, part of the larger Karen tribal group that lives along the Thai and Burmese border, use rings to “elongate” their necks beginning at the age of six. A few rings may be added every year, up to a limit of 20. The women's necks aren't actually stretched. Rather, the weight of the rings gradually crushes the women's collar bones, producing the illusion of long necks.

These are only a few examples of the “crazy” things women will do in the name of beauty. What is considered “ideal” continues to change but what remains clear, is that good old-fashioned diet and exercise can work “wonders” in creating a sleek, sexy, and near-perfect physique, regardless of genetics.

While I believe that plastic surgery and other cosmetic procedures can have their place, nothing beats a proper diet and training regimen. There is no magic pill. No “quick fix”. No miracle potion. But we’ve definitely come a long way in understanding how our body functions and how we can contour our curves and create head-turning, jaw-dropping physiques with the smartest training strategies and optimal nutrition. And we can accomplish this through a philosophy of “training smarter, not harder”.

Want to learn more about how to create a million dollar figure? Subscribe to my blog to be on the cutting-edge and stay up-to-date with the latest training and nutrition strategies to help you carve out an attention-grabbing, jaw-dropping physique.

Stay tuned for my next blog post: Play Boy Bunnies Take on Anime Cartoons….

Flower Power

2009-02-13T06:28:00.001-08:00

A recent study found that the sight and scent of fresh flowers is as effective as anti-depressants.

Fresh flowers don't have to cost much. You can find beautiful bouquets for a couple bucks at BiLo and other supermarkets. But the benefit is worth the investment.

I always try to have fresh flowers in my house. Whether or not anyone else notices, they always brighten my day and make me smile!

Happy Valentines!!

Put Sex Back In Your City

2009-02-11T06:22:00.000-08:00

By Jennifer Nicole Lee

It’s no wonder that the movie “Sex and the City” made record breaking history with an estimated $57 million in sales last year in just their opening weekend!

Carrie, Charlotte, Miranda, and Samantha exemplify the modern day multidimensional woman that has it all, including a super-fierce body that is confident, sexy, strong and fit!

And let’s face it ladies, when you look good, you feel good! If you feel like “Sex” has left your “City” it’s time to BRING YOUR SEXY BACK with The Sexy Body Diet™ this Valentines!

The Sexy Body Diet™ will help you lose that darn ugly fat, blast cellulite and allow you to build feminine sleek and sexy muscle tone with only 4 short workouts per week! Some women are even experiencing the enjoyment of getting their hot body back and not only looking, but feeling years younger and even reporting having higher sexual energy with the help from the
Fitness Model™ Program (www.myfitnessmodelprogram.com)!

Bring Your Sexy Back with my www.MySexyBodyDiet.com

The Sexy Body Diet™ is a scientifically proven fat burning and muscle toning program which is endorsed by elite trainers and top female fitness magazines. It has been used by hundreds of women of all ages to gain that Fitness Model™ look! Most importantly it does not rely on hours of training; you DON’T have to live in the gym and work out 3 hours a day!
It is the ultimate Bikini Body Program that will give you a round butt, toned arms and flat abs!

Most importantly, it will help you get those flat abs that you have always wanted!
Summer is here- Are you bikini ready? Here are some of my favorite tips for six pack abs:

CRUNCHES: Don’t Count-Just “Burn” Them!

Abdominal exercises are your arsenal at sculpting and toning your tummy. I am strict when it comes to these, almost always exercising my abs until exhaustion. My militant mantra is “If you are not burning, you are not earning”, meaning you have to work for your washboard and a good indicator is that post work out soreness that sets in on the abs after my workouts.

Here I have highlighted my 3 top favorite abs exercises guaranteed to give you a run for your money!

A. BALL BUSTERS: Lay your back on a yoga ball with your knees bent 90 degrees and your workout buddy holding your feel down. Lean all the way back holding a small 5 pound weight behind your neck crunching up and actually curling your torso inwards towards your belly button and at the same time turning your pelvic muscles up.

B. THE PENDULUM: Lay on the floor while holding your work out partner’s ankles. Bring your legs up and have your partner push them down to the floor and then snap your legs back up-the key is to use resistance when your legs are being pushed down.

C. HANGING KNEE RAISES: When I first put myself into these arm straps, I thought that it was some kind torture device! But now I only have my abs thanking me! Hang in 2 arm slings with elbows bent and locked, and gently raise your knees into your chest.

SEXify your life and unleash your sexy body this Valentines with the Sexy Body Diet www.mysexybodydiet.com! You can also visit www.myfitnessmodelprogram.com and www.mybikinimodelprogram.com for more great sleek, sexy and feminine weight loss and nutrition programs.

Chattanooga’s Fitness Expert Reveals Her Instant Red Hot Tips on How to Look Hot Naked this Valentines!

2009-02-10T18:18:00.000-08:00

Everyone has insecurities about how they look in the buff. But everyone wants to feel sexy in their own skin. With Valentines just a few days away, fitness expert Kristen Harvey shares her RED HOT tips to help you look hot naked INSTANTLY this Valentines. Kristen’s tips will help you look sexier and slimmer at a moment’s notice!

1. Be Confident. Confidence is the Ultimate Sexiness. Whether or not you feel confident about how you look, fake it ‘til you make it. Tell yourself that you’re great even when some part of you is doubting it. By holding your head up high and making eye contact, your actions will help you create the confidence you need. Always remember that motion creates emotion.

2. Posture is an instant slimming agent. Keep your chin up, shoulders back and stand up tall. Not only does the mere act of standing tall further up your confidence quotient but it instantly smoothes your stomach, diminishes back fat, lifts your breasts, and eliminates that double chin. No rib-crushing shapewear required!

3. Get a beautiful bronze tan. A tan not only has an instant slimming effect, but it also accentuates your muscle definition. Sunless tanning has come a long way and offers a number of options: spray tan, airbrush tan, and tan-in-a-bottle. You can get a realistic sun-kissed look without the fake orange color with a little bit of research and know-how. My personal favorites are Mystic Tan, Neutrogena, or Pro Tan. But if you don’t want to spend the time or energy creating the perfect bronze, try a tinted moisturizer instead to add a subtle touch of color.

4. Wear sexy lingerie. Nothing dampens your sex appeal more than an old stretched-out torpedo bra with unmatching granny panties. When shopping for lingerie, make sure to explore your options and try on a couple of items to find the best fit and most flattering ensemble for your figure.

5. Put on some high heels. High heels add glamour to any situation. High heels add height to your frame, giving the illusion of longer, leaner legs, and diamond-shaped calves.

6. Add some sparkle. Compliment your nudity with a small accessory to give you that extra touch of femininity. From a small necklace, a pair of earrings, or even a belly chain. You can find great body jewelry online at Fredericks of Hollywood (www.fredericks.com).

7. Use soft lighting. Candlelight is almost always flattering. You can even use pink or amber lights to soften the room and add to the glow.

8. Good Hygiene is a MUST! Make sure you are squeaky clean while nude. Fix your fingernails and toenails, take a shower or bath, or use a nice perfume or cologne. Also, pay attention to body hair, as you might want to groom and/or shave any areas that might need shaving such as legs, underarms, back, etc.

9. Pamper Yourself. Every woman deserves to indulge in moments of luxury, never mind how large or small. You don’t have to spend a lot to look and feel great. When you take care of your body, you feel good about yourself. It’s those little indulgences that tell your brain you’re worth it! Give yourself a French manicure, curl your hair, or experiment with fake eyelashes. Play with beauty, have fun, and step out in confidence.

10. Avoid Foods that Cause Bloating and Stay Hydrated. Typical culprits include beans, broccoli, cauliflower, cabbage, sprouts, onions, and garlic. Also watch your salt intake and make sure you drink plenty of water. If you are retaining water, the best thing to do is drink MORE water!

11. Moisturize. Dry, scaly skin is not appealing on even the hottest body. Before baring it all, make sure that you use a great exfoliator and moisturizer. Some good products include Olay Body Quench (includes a bit of shimmer which catches light very nicely), rich cocoa butter, and of course, body oil infused with your favorite scent. Skin feels so much better when its smooth and silky!

12. Work Out. Having a hot body will help you feel even more sexy and confident when in the nude. Exercise helps boost confidence, improves your mood, and enhances your libido!!! Your body is your best accessory. Time invested in the gym is time well spent. Nothing is more beautiful than a healthy, vibrant, and well-trained physique. There’s no substitute for blood-pumping, oxygen-infusing cardio exercise with tightening, toning resistance exercise, and a great detoxifying sweat to sculpt your body, invigorate your mind, and create a more beautiful, confident, sexy you.

13. Sexy is as Sexy Does. Do things that make you feel alive. Doing activities that make you feel sexy with your clothes on will make you feel better with them off. Put in some high-energy salsa music, go dancing, and get your endorphins pumping!

For more information on how to SEXify your life and create your sexiest body ever, visit www.mysexybodydiet.com.

Valerie Water's Super Bowl Sunday Eats

2009-01-30T13:38:00.000-08:00

Scoring BIG on Super Bowl Sunday
Taken from Valerie Waters Blog: www.valerie-waters.blogspot.com

The Menu:
Val's "Holy Mole" Guacamole - Baked Chips - Spicy Buffalo Chicken Strips served with Celery & Carrot Sticks along with Blue Cheese Dip - Spinach & Artichoke Dip - Val's Black Bean Soup - Val's Beef & Raisin Chili - Chocolate Covered Strawberries

Super Bowl Sunday isn’t a day associated with healthy eating. In fact, some say that the idea of a healthy Super Bowl Sunday is an oxymoron. The Super Bowl is more than a football event, it has become an eating event. It should come as no surprise that after Thanksgiving, Americans eat the greatest amount of food on Super Bowl Sunday. Let’s keep in mind that when we say “food” we are referring to fried finger treats, hot & spicy buffalo wings, loaded nachos, pizza, and a variety of chips & dips (just to name a few). According to the Calorie Control Council, “the average Super Bowl armchair quarterback will consume 1200 calories and 50 grams of fat”, and that’s just from snacking. Factor in your meals for the super day and you’re not headed for a touchdown or even a field goal, but 2500 calories or more --- not the makings of a MVP.

Everyone knows that the proper execution of any play requires a game plan. Super Bowl Sunday eats are no different. To ensure that the men are satisfied and that the ladies can still fit into their jeans the day after the big game, I’ve put together some tasty Super Bowl recipes that wont threaten your waistline or your mans taste buds. To ensure that everything runs smoothly on Sunday, and that you score big with the crowd, here’s the game plan:

The day before Super Bowl, make the Beef & Raisin Chili and the Black Bean Soup. This way, you’re not stuck in the kitchen during game day. Plus, both of these delicious recipes taste even better the day after they’re cooked. I didn’t think they could taste any better than they already do, but trust me! On Sunday, all you’ll have to do is place your soup and chili on low heat over the stove an hour before the game, and they’re ready to serve. The Black Bean Soup is a perfect option for vegetarians, but I can guarantee that non-vegetarians will love this soup too.

VAL'S BEEF & RAISIN CHILIServings: 8

INGREDIENTS
A little over 1 lb of lean ground beef
Vegetable Oil
1 whole red onion
1 cup of sliced mushrooms
2 stalks of celery
1 cup California Raisins (secret ingredient!)
1 - 28 oz. can whole tomatoes
2 - 28 oz. crushed tomatoes
1 small can of sliced olives
1 teaspoon sugar (optional)
1 Teaspoon garlic salt or garlic powder (optional)
3 Tablespoons cumin
3 Tablespoons chili powder
1 Teaspoon of ground clove
Salt

DIRECTIONS
Brown the ground beef over the stove in a little bit of vegetable oil. Be sure to break up the meat so that it browns evenly and cooks thoroughly. In a separate pot on the stove, combine chopped red onion, chopped celery stalks, and sliced mushrooms with a little vegetable oil.

Once the ground beef has browned, drain the excess fat and add to the pot with onions, celery, and mushrooms. Mix in chili powder, cumin, garlic salt or garlic powder (optional), ground clove, sugar (optional), and salt to taste.

Stir in crushed tomatoes with the meat, vegetables and spices. Add the whole tomatoes to your chili pot, making sure to break up the tomatoes as you stir them in. Mix in small can of sliced olives and California Raisins

Bring the chili to a boil, then reduce and allow to simmer for at least an hour.

Garnish with shredded cheese (optional) & serve hot

VAL'S BLACK BEAN SOUP

INGREDIENTS
1 tablespoon olive oil
2 (15oz) cans of black beans
1 cup of chopped celery
¾ large onion, chopped
4 cups of water
2 teaspoons of finely chopped jalepeno
2 cloves of garlic, minced
¼ cup of cilantro, chopped
3 tablespoons of ground cumin
1 (14.5 oz) can of Rotel (tomatoes with green chili’s)
Red pepper chili flakes
Soy Bac-o-Bits (optional for garnish)

DIRECTIONS
Combine ¾ of the beans with ¾ of the tomatoes, and water in a large non stick pot. Bring to a simmer over medium heat and use an immersion blender to puree contents in the pot. *if you don’t have an immersion blender, transfer mixture to a blender and pulse until well pureed.

Add the celery, onions, jalepeno pepper, garlic, cumin, along with the remaining beans, and remaining tomatoes. Season with black pepper and red pepper flakes. Cover pot, leaving lip slightly ajar to allow the steam to escape, and reduce heat to low.

Simmer 25 to 30 minutes (or until vegetables are tender)

Serve soup while still hot, and top with Soy Bac-o-Bits or real Bacon Bits (optional)

On the day before the game, be sure to also prepare you veggies. Wash & slice the vegetables you'll be serving with your blue cheese dip/dressing and those you'll be serving with the Spinach & Artichoke dip. You can separate your cut up veggies in plastic bags or containers and place them in the fridge until you're ready to set them out the next day. The chicken that you'll be using for your Spicy Buffalo Chicken Strips can be marinated on the day before to ensure that they are juicy and savory when served during Super Bowl. Also, fully prepare your Spinach & Artichoke dip and refrigerate it - on the the day of the game all you have to do is heat it up,add Parmesan cheese on the top and place under the broiler (just enough to melt the cheese). The only item that you'll be preparing on Super Bowl Sunday is the Guacamole, which should take you no longer than 5 to 10 minutes - I'm all about keeping it simple!

SPINACH & ARTICHOKE DIP
Servings: 8

INGREDIENTS
1 can (14oz) artichoke hearts in water, rinsed, drained, and coarsely chopped
4oz reduced-fat bar cream cheese
¼ cup plus 1 tablespoon grated Parmesan
1 tablespoon fresh lemon juice
1 small garlic clove, chopped
1/8 teaspoon cayenne pepper
2 scallions, sliced
1 package (10oz) frozen chopped spinach, thawed and squeezed dry
Raw veggies for dipping (red & yellow bell peppers, asparagus, carrots, celery, zucchini, broccoli, cauliflower)

DIRECTIONS
Place half the artichokes in a food processor; add cream cheese, ¼ cup Parmesan, lemon juice, garlic, cayenne pepper, and 3 tablespoons of water. Process until smooth.

Add scallions, remaining artichokes and spinach; pulse briefly. Transfer mixture to a serving bowl.

Top with Parmesan cheese (1 tablespoon) and place under broiler just until cheese has melted.

SPICY BUFFALO CHICKEN STRIPS (Men's Health)Servings: 2 (we had to taste these... but this recipe will yield more than is pictured below in final photo)

INGREDIENTS
12 chicken tenders
3 teaspoons of honey
3 tablespoons of hot sauce
2 tablespoons of low sodium Worcestershire sauce
1/2 teaspoon of minced garlic
1/2 teaspoons paprika
Blue Cheese Dressing, low in fat (Ken's Steak House Lite)

DIRECTIONS
Preheat a non-stick skillet on medium-high.
Stir together the hot sauce, honey, Worcestershire sauce, garlic, and paprika in a small bowl. Microwave for 10 seconds, stirring if the honey clumps.
Place the chicken and half of the spice mixture in a large ziplock bag and shake until coated. Refrigerate until you're ready to grill.

Put the coated tenders on the grill and cook for 2 to 3 minutes per side, checking to make sure they're cooked sufficiently inside. Baste with the remaining spice mixture.

VAL'S “Holy Molé” GUACAMOLE

INGREDIENTS
2 large avocados
2 tablespoons red onion, finely chopped
1 teaspoon Jalepeno pepper, finely chopped
2 teaspoons Mexican spice
1 teaspoon garlic salt
½ teaspoon pepper
½ teaspoon salt
2 tablespoons salsa
1 tablespoon chopped cilantro
Juice of ½ to 1 lime

DIRECTIONS
Peel and mash 2 avocados, then add the remaining ingredients and mix well.
Garnish with cilantro & serve with baked chips, pita chips, and veggies.

Don't think I forgot about dessert...
Chocolate covered strawberries, and you guessed it, prepare these delectable treats the night before the game.

CHOCOLATE COVERED STRAWBERRIES

INGREDIENTS
16 large strawberries (about 1lb)
2 4oz bars of dark chocolate

DIRECTIONS
Melt the chocolate either in the microwave or by using a double broiler.

Wash the strawberries and make sure they have dried.
Dip each strawberry in the melted chocolate and then place on a cookie sheet that's been lined with parchment paper.

Refrigerate until 1 hour before serving

I hope you enjoy the menu that I've put together for Super Bowl 2009. While you're enjoying these delicious and good for you eats, be sure to pay close attention to the commercials during the game ... the trailer for GI Joe (which features Action Hero Babe, Rachel Nichols) is scheduled to air right before kick off!!

Chattanooga Personal Trainer Reveals The Top 10 Super Bowl Party Tips for Slashing Thousands of Calories

2009-01-30T11:03:00.000-08:00

With Super Bowl Sunday just around the corner, the time is now to start prepping for the smorgasbord of goodies for your football party. However, why not make a couple tweaks to some of your favorite party food recipes to make them healthier and more figure-friendly come kickoff?
If you use the following strategies below you will literally save yourself thousands of calories:

1.) Go Naked: Replace all buns or breading for sandwiches with a lettuce wrap alternative to cut calories, stabilize blood sugar, and boost fiber and micronutrient intake.

2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating to fill your stomach and prevent overeating that can be triggered by dehydration.

3.) Eliminate Empty Liquid Calories: Minimize or eliminate all fruit juices, regular sodas, and alcohol. Opt for water, tea, or low calorie/carb beverages in moderation to leave more room for whole food choices that have more nutritional value and can better fill you up.

4.) Eat before the party: Whether it’s a protein shake or apple, try to eat something healthy and satisfying before party time. If you fast in preparation for the feast, you will turn your body into a famished fat-storing machine the next time you eat. The resulting low blood sugar levels that come from not eating for four hours or more make you crave junk foods high in both fat and refined sugars.

5.) Replace the White with Brown (Or Better Yet... Green!): Substituting whole grain alternatives in place of starches you serve at your party (e.g. chips, tortillas, breads, rice, pasta) will add more vitamins, minerals, and fiber to your diet. The higher fiber from the whole grains leads to a less negative impact on your blood sugar compared to its white counterparts. However, if you want to be a nutritional boy or girl scout, go one step further by replacing all brown with green in the form of green veggies (see “Go Naked” above).

6.) Focus on eating lean proteins, fruits, and veggies first. By filling up on these FIRST, you’ll avoid overeating the calorie-laden high carb and high fat snacks. Enjoy these later, in moderation, after you’ve filled up on the good stuff. These will serve as less of a temptation if you’re not looking at them with hungry eyes.

7.) Never eat directly out of the bag or community bowl. Instead, use smaller plates to put your food on while limiting yourself to a pre-set plate total (e.g. four plate maximum during a three-hour football game).

8.) Replace Gold With Green: Opt for guacamole over cheese for your salads and chips. Guacamole is not only low in saturated fat and high in heart-healthy monounsaturated fats but it also has a ton of fiber that will help fill you up fast and prevent overeating. Although cheese is good for you in small amounts, it is very easy to overeat at parties, especially on top of chips and pizza.

9.) Focus on the Game: If your eyes are on the screen, your eyes aren’t on the food. You should have to go out of your way to get to the snack table. Keep food out of reach and it will be less of a temptation. Chat with your friends away from the kitchen. If it’s out of sight, it’s out of mind.

10.) Eat Slowly: Savor your food and take your time. This will allow your brain enough time to get the “I’m full” signal before you fill your plate with more.

The Extreme Makeover Body Transformation Begins January 12!!!

2009-01-05T18:38:00.000-08:00

What is it? Extreme Makeover is a 12-week body/life transformation contest starting this Monday, January 12th, for women in the Chattanooga area. We’re teaming up with local businesses, including Studio 59 Aveda Salon & Spa, Elea Blake Cosmetic Studio, and Brogdon Dental, to incentivize everyone to make some EXTREME changes in their body and life in 2009.

Who? Everyone is welcome to participate, boot campers and non-bootcampers alike.

The 12-Week Extreme Makeover program will include:
• 12 weeks of teleseminars on fitness, nutrition, motivation, achieving the Mind Set to achieve your goals, supplementation, inspiration, beauty advice from participating sponsors, and more!
• Pre- and Post- Fitness Assessments (Body fat %, measurements, Before/After Pics)
• One-on-one fitness consultations (Re: Individual Needs, Goals, and Nutrition Plans)
• A 12-week exercise program
• Nutrition Education and Supermarket Tour (3pm this Sunday, Jan. 11th, beginning at Live Active Personal Training Studio)
• Extreme Makeover Orientation Manual and Handouts
• Extreme Makeover Success Journal
• Online Chattanooga Extreme Makeover Community
• Extreme Makeover VIP discount card with special discounts and swag from participating businesses
• Extreme Makeover T-shirt
• Video Tutorials, Articles, and More!

We’ll cover many topics, from fitness and nutrition to eliminating motivational assassinators and achieving a POWER mindset. Other Extreme Makeover topics will include supplementation, relationships, time management, sticking to a healthy lifestyle, goal-setting, hair, make-up, and beauty secrets, how to achieve a beautiful smile, plastic surgery, and fashion advice.

A transformation challenge is a great way to get results faster than you normally would. Your transformation results will already be rewarding enough, but we want to further incentivize you to achieve EXTREME results with some great prizes!

Three winners will be chosen! The person with the BEST transformation will win an Extreme Makeover!

The Grand Prize Package Includes:
• Hair Cut, Style and Color (Studio 59)
• Custom Make-up Makeover and Image Consulting (Elea Blake)
• Teeth Whitening (Brogdon Dental)
• 1-Hour Therapeutic Massage (Massage 4 Stress)
• Photo Shoot
• 2 Free Boot Camp Packages
• 2 Free Boot Camps for Family/Friends
• And More!
PREVIEW Call: An Extreme Makeover PREVIEW call will be available, detailing more information, which will be available this Thursday, Jan. 8th. To listen, call the following phone # 218-486-3695 at your convenience anytime Thursday or later. The pin # you’ll need to access the conference line is: 654744#.

COST: The Extreme Makeover program is provided at No Cost to those who are doing Scenic City Boot Camp’s 5 day/wk program. However, 3- and 4-day/wk campers will need to pay a $50 fee for supplies. The price for non-campers is $129. What a Steal!

REGISTER: Those who are interested in participating in the Extreme Makeover Transformation will need to contact us via e-mail (info@sceniccitybootcamp.com) or call Kristen (423) 718-8758 to set up a fitness assessment and consult this week. The nutrition seminar and supermarket tour will begin Jan. 11 at 3pm at Live Active Personal Training Studio.

Are You Ready for Your Extreme Makeover?!?!

FREE Rapid Fat Loss Starter Kit

2008-12-29T05:51:00.000-08:00

If you want to get a head start on your weight loss goals, here is your Rapid Fat Loss Starter Kit to get you where you want to go! Just put in your first name and e-mail address so we can send you your kit!

May You Shine in 2009!

Sports Barn Turkey Trot

2008-12-01T11:12:00.000-08:00

Kevin and I did the Turkey Trot Thanksgiving morning with family and friends. We even saw some campers there! It was a beautiful morning for a run! And everyone did so well but we're not sure our times... When we crossed the starting line, the timer already said 18 minutes!! But who needs to keep score anyways! We all had a lot of fun!

We hope you all had a healthy and happy thanksgiving as well!

The Thanksgiving Turkey Theme Song

2008-11-18T13:28:00.001-08:00

Holiday Survival Tips and Your Official Party Guide

2008-11-18T13:11:00.000-08:00

Thanksgiving, Christmas, and New Years... Oh My! We’re entering a holiday season where so many people abandon their exercise and diets and pack on the pounds. Here are some easy-to-follow party tips to help you survive the holiday season with your waistline and buttons intact!

1. Focus on what you CAN eat, not on what you can’t. Thanksgiving dinner offers you one of the best ways to feast without the fat. Last weekend, I attended a Thanksgiving dinner wedding reception. The turkey, green beans, and sweet potatoes were delicious. I didn’t need the other stuff. Nor did I miss it. You can do the same. Eat the clean foods and enjoy your time with your family and friends.
2. Eat before you go. If you choose a high-fiber snack, like an apple, or drink a protein shake before you go, you’ll be less tempted to snack on the sugary and fatty foods at the holiday parties.
3. Eat on smaller plates. All to often, people “gorge” themselves on Thanksgiving Dinner and spend the rest of the day, miserable, watching football games. It is also a time where more people experience heart attacks and medical problems than any other time of the year. Is it worth it? Eat til your satisfied, not stuffed. One easy way to do that is choose a smaller plate so you won’t be tempted to eat so much.
4. Fill up on the good stuff first. Whether you are at a buffet or a holiday party, fill up on the healthy food first. You’ll eat less of the not-so-healthy foods later.
5. Don’t deprive yourself. Thanksgiving only comes once a year and it is a time meant to be enjoyed with family and friends. You might have a traditional favorite that you look forward to every year or you might just want to ease up a little. That’s okay! Clean eating is a lifestyle. It should cause you stress and discomfort. Enjoy the foods you love. Just try not to overdo it!
6. Move away from the table. You know how you tend to eat what is in front of you, whether or not you are hungry? If you are done with dinner, move away from the table. If you are at a party, move away from the table. Feel free to mingle and enjoy yourself... but move away from the table. Got it? =)
7. Shift your thinking. So many times, our holidays are centered around food. Spend time with your family and friends. Move your time out of the kitchen and onto what is really important: your relationships.
8. Get Active. Chattanooga affords you many opportunities to get moving and get your family out of the house. We encourage you to join us at the Turkey Trot. We’ll meet at 8:30am. Some will do the 3 mile walk at 8:45am. Others will participate in the 8k at 9am. Proceeds go to the National Kidney Foundation. You can register online at www.active.com. The Grateful Gobbler is another great charity event that happens on Thanksgiving Day for the Homeless.

We're expanding... Big Time....

2008-11-12T20:00:00.000-08:00

I'm talking 4000 fat-burning, muscle-toning square footage. We are planning on opening up an indoor location, with opportunities for new growth and class expansion, on Adams Road in Hixson.

Originally we were hoping to just find an indoor location for the winter months but this is too good to pass up!

And we're excited because we are hoping to bring you bigger and better things and add more value to your boot camp experience in the new year.

Our bootcamp building even has a kitchen!!! Yay!

We're very excited about the possibilities.

Please stay tuned to our blog for the latest...

Protein Shake Recipes

2008-11-05T17:43:00.000-08:00

Hey Ladies!!
As requested, here are some of my favorite Protein Shake blends!
Hope this adds some "spice" to your blends...

Frozen Choc-o-latta- Better than Starbucks!
1 scoop chocolate whey protein
1/2 tsp. Dunkin Donuts ground coffee
4 ice cubes
8-10 oz. water

Strawberry Cheesecake Protein- Rich, Creamy and Delicious!!
1 scoop Vanilla whey protein
1 cup skim milk
3/4 to 1 cup frozen strawberries
1/3 cup low-fat cottage cheese
3 Tbsp. of walnuts (good source of Omega-3's)
Make sure you blend well to ground up all the walnuts!!!

Reeses Shake- Just as good as a DQ blizzard but 10x more nutritious!!!
1 cup skim milk or water
1 Tbsp. peanut butter (no trans fat blend!!)
1 heaping scoop of chocolate whey protein
4 ice cubes (optional)

Here is my friend JNL's recipes...

Whey Egg Nog- Great for the Holidays!!
Mix one serving of vanilla whey according to the directions. Add 1/2 teaspoon allspice, 1 graham cracker (4 small squares) and 3 ice cubes. Blend at high speed for 45 seconds and serve.

PB&J- Brings me back to being a kid again!!!
Mix one serving of vanilla whey according to directions. Then, add one heaping tablespoon of all-natural peanut butter and four frozen strawberries. Blend at high speed for 45 seconds and serve.

JNL's Ocean Breeze Pina Colada Protein Shake- like an instant vacation!!
Use Jay Robb's Pina Colada protein shake mix. Add 1/4 cup of rinsed crushed pineapple to the blender along with ice and water.

The Wii Fit Parody

2008-11-05T17:23:00.000-08:00

Just for laughs... If you haven't seen it already, Check out the Wii Fit Parody video. It's pretty funny and sadly, very true. Think twice before you look to the Wii Fit as your mode of exercise.

Sports Barn Turkey Trot

2008-11-04T14:00:00.000-08:00

This is the 3rd year we will be participating in the Sports Barn Turkey Trot! The event benefits the Kidney Foundation and happens Thanksgiving Morning!!!
It is the perfect time to get your friends and family active on a day that is centered around FOOD!

Here is the info:
Date: November 27, 2008
Time: 8:30am- 1 Mile Fun Run
8:45am- 3 mile Walk
9am- 8K
Location: Sports Barn East on Lee Hwy

Everyone is encouraged to attend. We will have several campers and friends participating. Dogs are allowed at the 3 mile walk.

Online Registration: You can pre-register online for $18 at www.active.com. Online registration closes at 8:59pm on 11/25/08. If you don't wish to register online, there is a form available to print on the Kidney Foundation website.

Packet Pick-up: You can pick up your packets and free t-shirts Wednesday, November 26 at Sports Barn East between 9am and 7pm or before 8am on the day of the race.

Race Day Fee: If you register on race day, the cost is $20.

For our Scenic City Adventure Boot Campers and Fitness Sisterhood Club Members, we will have Fitness Sisterhood t-shirts available for $8. If you already have one, we'd love you to wear it and we will take pictures before or after the race.

Hope to see you there!!! Happy Turkey Trotting!

Clothing Swap Meet

2008-10-01T12:49:00.001-07:00

We are having a clothing swap and healthy cooking party at Kelley Thornton's house this Sunday at 3pm. If you have not yet received an invite but are interested in attending, please e-mail us at info@sceniccitybootcamp.com or call Kristen at (423) 718-8758.

Each person is encouraged to bring their old and unwanted clothes, shoes, accessories (make sure they are neat and clean, please!) and a healthy party dish you like or want to try.

This is your chance to do some FREE shopping while cleaning out your closet in the process!

All left over items will be donated to charity.

Audio Cd's and Future Nutritional Seminars

2008-10-01T12:47:00.001-07:00

If you were unable to make it to Sunday's or Tonight's nutritional seminar, we do have audio cd's available. However, our computer which we use to burn the cd's is broken so please give us a little time to get those out to you.
Thanks!!

Nutrition Seminar Tonight at 7:30pm

2008-10-01T12:45:00.000-07:00

There will be a nutrition seminar tonight at 7:30pm in Collegedale at the Imagination Station's outdoor pavilion. Please feel free to bring your family and friends.

Gearing Up For Next Boot Camp!!!

2008-09-24T10:20:00.000-07:00

Next Boot Camp starts September 29!!! Scenic City Adventure Boot Camp is the BEST way you can tighten, tone, and lose weight. We offer nutritional guidance, support, fitness assessments, and a fat burning, muscle toning workout for all ages, shapes, sizes, and abilities. If you are interested in joining, please visit www.sceniccitybootcamp.com. You can submit your application online. Can't wait to see you there!!

Race for the Cure Training, Sept.14

2008-09-02T10:09:00.000-07:00

We are starting a Fitness Sisterhood club and will be meeting for the first time on Sunday, September 14 at 6:30am at River Park to train for the Race for the Cure walk/run on September 28.
Everyone is welcome to attend and bring your friends to get out into the fresh air and enjoy socializing and training for the Race for the Cure event.
The Fitness Sisterhood will provide a variety of different events and opportunities to get together in addition to training for the Race for the Cure. We will have more details about the Fitness Sisterhood soon.

Supermarket Tour at 2pm Sunday, Sept. 14

2008-09-02T09:59:00.000-07:00

We will be doing a supermarket tour Sunday, September 14, 2008. Learn how to navigate the supermarket, read food labels, avoid falling for false advertising and false claims, and learn how to know the food in your basket is the best for your fitness goals. We will tour the entire supermarket tour and point out the best foods to buy, the common "health" foods people should avoid, and give a lot of pointers for when you shop on your own. Cost is $20 for non-bootcampers and those who pay the day of. Pre-registration and Boot Campers cost $12.

Nutrition Seminar TONIGHT!

2008-09-02T09:44:00.000-07:00

There will be a Nutrition Seminar TONIGHT at 7:15pm in the outdoor pavilion at Collegedale's Imagination Station.
If you need directions, please call Kristen at
(423) 718-8758.
The next nutrition seminar will be at Live Active Personal Training Studio on North Access Road in Hixson at 3pm Sunday, Sept. 7.
You are welcome to bring your friends and family with you! Please try to attend one of the nutrition seminars. We also have audio nutrition teleseminars available upon request if you are unable to attend one of the seminars.
Remember that nutrition is one of the KEY components of the boot camp program and with proper education and practice in this area, your results at the end of the 4 weeks can be EXTRAORDINARY!!!

Welcome to Boot Camp!!!

2008-08-24T12:23:00.000-07:00

Hello all NEW Boot Campers!!!!!!!!

Welcome to the Scenic City Adventure Boot Camp family! You have just joined an incredible group of women all over the globe who are taking control of their body, their life, and their health. We are very excited to have you as an exclusive member of the Scenic City Adventure Boot Camp family. It doesn’t matter what shape, size or condition you are currently in. What matters is your attitude and the effort you make daily to keep moving forward. You have an amazing opportunity to bond with other women from all walks of life and in the process, challenge yourself to grow and become better each and every day. We are 100% committed to your success. All we ask is for you to show up, commit, and follow through.

Our mission at Scenic City Adventure Boot Camp for Women is to create a fun, inspiring, and comfortable environment in which you can push yourself and make real and powerful changes in your health, body and life. Simple changes you make during this time can significantly change the quality of life for not only you, but also your family, friends and co-workers.

Please watch your e-mail for news, updates, and additional opportunities/events later today. We will soon be sending you a link so you can access our community yahoo group and some additional tools that will help you get the most out of your time in boot camp.

Due to Labor Day weekend, we will be holding nutritional seminars in the evening during the first week of boot camp. Stay tuned for information on when we will have the seminars.

We will be available to take fitness assessments after class next week. You will have the opportunity to have your weight, measurements and body fat taken if you would like. We highly suggest you take the opportunity to do it. If you can’t do it after class, we would be happy to schedule it for a better time.

To ensure that you are ready for your boot camp experience, please carefully read the following information so that you are ready to go on Day 1 of camp.

What to Expect: We strive to create a fun, non-intimidating, non-threatening environment in which you can challenge yourself, push yourself and grow. Boot Camp is not militaristic or competitive. Your biggest competitor is yourself. Each class lasts one hour and may include circuits, obstacle courses, strength training, cardio sessions, and team games/partner exercises. Classes are fun, creative and produce real results. We incorporate functional training, core training and accelerated fat burning techniques into our boot camp classes. No one will be left behind and no one will be asked to do more than they can handle. Everyone will be challenged at their level, whether they are a beginner or advanced.

What to Bring:
•a water bottle
•5- or 8-lb. dumbbells (5-lbs recommended for beginners)
•a towel
•an exercise mat (Preferably one that won’t get really slippery in the grass. You can also bring a beach towel to lay over it to avoid slipping.)

Because we are working out outdoors, please plan accordingly. It is preferable to come dressed in layers so that you can be comfortable throughout the workout session. However, most days, just a t-shirt or tank top should be fine.

What Not to Bring:
•Heavy Perfumes (Out of respect for those around you, we ask that you avoid wearing any perfumes to class. We prefer to breathe only fresh air when we are working out.;) )
•A Negative Attitude

In Case of Inclement Weather:
Working out with Mother Nature affords us all types of surprises. With weather permitting, we will work out at our usual places. However, in case of bad weather, please plan on moving to the following locations:
Dupont/Hixson: Indoor location at Live Active Personal Training Studio (from Dupont, head right towards Hixson Pike on Access Road, turn left onto Memphis Drive (just past Dupont Parkway overpass) and take an immediate left to enter strip mall parking lot. Live Active is next to SignARama.)
Vandergriff Park in Hixson: Outdoor covered pavilion in park
Collegedale/Ooltewah: Outdoor covered pavilion at Imagination Station
Red Bank: Indoor location: The Gallery
We will do our best to contact you via e-mail or phone if there are any additional concerns.

If you have any additional questions or concerns, please feel free to contact us any time.
Kevin Harvey: (423) 618-3843 (cell) or kmharvey78@yahoo.com
Kristen Harvey: (423) 718-8758 (cell) or drlexi@yahoo.com

New 5:30pm Class in Hixson

2008-08-17T07:26:00.000-07:00

The NEW class in Hixson, TN at 5:30pm will be held at Vandergriff Park, on Gadd Road. Class begins September 1, 2008. Class will be held Monday through Thursday.
Directions: Take Hixson Pike towards Middle Valley, turn left onto Austin Rd, just past Northgate mall and Steak and Shake. Turn right at the stop sign onto Old Hixson Pike. Turn left onto Gadd, by Hixson United Methodist. The park is on the left.

Aluminum Pour at The Gallery

2008-08-17T07:11:00.000-07:00

On Saturday, The Gallery in Red Bank hosted an aluminum pour. Kevin carved the Scenic City Boot Camp logo into a sand mold. The artists melt aluminum at very high temperatures and pour the aluminum into the mold. The sand mold is then broken and an aluminum plaque is produced.

Photo taken by David Harding, Chattanooga Times Free Press

New Evening Class in Hixson Added!!

2008-08-11T17:19:00.000-07:00

We are happy to announce that we will be starting a new boot camp class at 5:30pm in Hixson, TN. Next Boot Camp begins September 1st. The new location is undecided at this time but we will keep you posted. All evening classes are Monday through Thursday.

4 Radio Stations and A Website...

2008-08-06T17:00:00.000-07:00

Thursday, August 7th, from 11am-1pm we will be interviewed on 4 local radio stations including the Duke, KZ106, and TALK radio to discuss Scenic City Boot Camp.
We are thrilled to announce that we are also the new fitness experts for Chattanooga Has Fun! We will be filming some fitness video clips with them tomorrow. Please feel free to check out their website, www.chattanoogahasfun.com, to read our articles, watch video clips, ask questions related to fitness and nutrition, etc. There's a lot of great information on the website related to the cool things to do around Chattanooga and local events/festivals.

Week 1: Jen Loses 6 Pounds!!!

2008-08-06T09:46:00.000-07:00

Jen's bootcamp video log: Day 1

2008-08-06T09:39:00.001-07:00

Check out this video of camper Jen meeting with Kevin for her initial fitness assessment. Follow along with her on her journey at 107.9 The Duke's website.

Finally… The TRUTH About How To Lose Weight!

2008-08-05T16:35:00.000-07:00

Five Universal Truths That Will Make Over Your Body and Life

By Kristen Harvey
(a.k.a. Dr. Lexi)

In 21st century America, confusion and deception abound with offers for miracle fixes, fad diets, and over-hyped drugs and supplements. More than 90 percent of people who lose weight will gain it back within 12 months. The government and leading obesity researchers are desperately trying to find the answer to why America’s waist line continues to expand each year. But with the constant bombardment of false and misleading information in the media, online, and in social circles, it is no wonder why people are gaining weight instead of shedding pounds!

These days, every body is on a diet. But diets are not the answer! Consider the first three letters in that word: D…I…E… In fact, diets and diet foods are the enemy when you want a permanent solution to achieve that sexy bikini-body or ripped athletic physique.

Too many people spend hundreds, even thousands of dollars on faulty technologies that will never deliver the results they are looking for. The health industry is the only industry where the customer blames themselves when the product or service they buy doesn’t get them the results it promises. But it is NOT the customer’s fault! The technologies they bought into did not work.

There is no quick fix, magic potion, special pill or whiz-bang exercise equipment that is going to suddenly make you fit. The infomercials and advertisements you are daily bombarded with are produced by multi-million dollar companies that know how to push your emotional buttons. They know how to get you to pull out your credit card. But once you buy their shake or pill or abdominal machine, you realize that you have been misled because it’s not the pill, the potion, the fancy gym membership or the expensive equipment that will get you healthy and fit.

The ONLY thing that works is commitment to a healthy food plan and regular exercise. You’ve got to burn more calories than you consume- simple as that. If you want to dramatically change your physique, super-charge your metabolism and become a lean, mean fat-burning machine, there are a few fundamental principles you must know! These are universal truths that the top athletes, fitness models, and the leading personal trainers use to develop tight, toned head-turning physiques. Adopting these universal truths into your lifestyle can result in boundless energy, stamina, and endurance. But as fundamental as these are, few people are actually aware of them.

Universal Truth #1: Never, ever skip breakfast! When your mom told you it was the most important meal of the day, she was right. Breakfast or “breaking the fast” helps kick start your metabolism so you can start burning calories for that day. Would you rather your body start burning calories when you first wake up in the morning or four hours later when you have your first meal? Studies show that those who eat breakfast are thinner than those who skip it. To maximize your fitness results or fat loss efforts, you have got to eat breakfast! If you don’t eat breakfast, you will be more prone to eating at night, a time when your metabolism is at its slowest. Because your body does not require much energy during sleep, food eaten at night is much more likely to be stored as fat.

Universal Truth #2: Never go below a daily intake of 1200 calories. Restricting your calories too much will put your body in fasting mode. As a survival mechanism, the fasting mode will cause your metabolism to slow down and your body will be less likely to use fat as fuel. Furthermore, your body will start to feed on muscle, which will further slow you metabolic rate. Simply stated, eating too few calories will cause your body to store fat instead of burning it, sabotaging your fat loss efforts.

Universal Truth #3: Every meal should include a lean protein, starchy carbohydrate, and vegetable. By eating an approximately equal amount of protein and starchy carbohydrate in each meal, your blood sugar will remain stable. The pancreas produces two hormones: insulin and glucagon. Insulin stores fat while glucagon releases it. When a person eats carbohydrates (a form of sugar), the pancreas increases insulin production and slows the production of glucagon, thereby reducing fat burning. By counteracting the carbohydrate with an equal portion of protein, blood sugar levels remain stable, enabling the body to burn fat all day long. Serving size of each food should be approximately the size of your fist.

Universal Truth #4: Eat a small meal every 3 to 3 ½ hours. This results in 5-6 small meals per day! Did you know that Sumo Wrestlers only eat two large meals per day and workout between 5-7 hours per day in order to gain weight? Now focus on the typical American diet: two meals per day and working all day long. When you eat a large meal, your body can only process a portion of it. The rest of it will be eliminated or stored for later. Most food that is stored is turned into fat. However, eating small meals frequently throughout the day has the effect on metabolism that adding kindling has on a fire. By consuming nutrients often and on a regular basis, your body’s metabolism will skyrocket and your body will become an efficient fat-burning machine.

Universal Truth #5: Resistance training is more important than aerobic exercise.While women are cardio queens, weight training is often a sport monopolized by men. Women believe that if they lift weights, they are going to get big and bulky. Wrong! Women cannot build huge muscles naturally, no matter how hard they try! Unlike men, they don’t have enough testosterone. If you want to lose weight, you have to weight train! Unlike aerobic exercise, which burns calories during activity, the effects of weight training extend beyond the gym. Muscle takes a lot of energy for the body to maintain. This means that the more muscle you have, the higher your metabolic rate, which results in more calories burned during rest. Furthermore, weight training builds sexy lean muscle that re-shapes your body. Just like an artist, who uses special tools to create beautiful sculptures, dumbbells and resistance bands are your tools to sculpt your physique into the ultimate body.

The weight loss and fitness industry is taking your money without giving you the results you are looking for. But you can finally achieve weight loss success by taking advantage of these five universal truths. They are an integral part of a healthy lifestyle. And if you use them, they will work EACH and EVERY time. It doesn’t matter what your age is or what your current fitness level is. You can gain complete control of your body and your metabolism!

Kristen turns 26, Lets go Hanggliding!

2008-07-26T17:34:00.000-07:00

Last week, Kristen and I had the pleasure of flying in the clouds above Lookout Mountain in a hangglider. Well, we really weren't in anything, hence the name "hang" gliding. What some of you may not know about hanggliders is that they are rated safer then a Cessna Airplane, they can take more g-forces, meaning they can bank and turn harder then a Cessna Airplane, and most importantly they don't take a whole lot to fly. You can learn how to hangglide in one afternoon. Lookout Mountain boasts as being one of the best flight schools in the country and its located only 40 minutes away from Chattanooga.

Below, we have put together a little video for you to enjoy on our day at the flight park. I hope you like it. Feel free to comment on it after you watch. Hanggliding was an awesome experience for both of us and we will definetly be going again someday. I only hope you too can experience this truly awesome sport.

Next Camp begins August 4th, 2008 at our three locations, Hixson, Collegedale, and Red Bank at 5:30 am and also at 7:15 pm. We are toying with the idea of offering one at 5:30 pm in Hixson also. If you are interested, please email us at kmharvey78@yahoo.com or call (423) 618-3843.

Your Coaches,

Kevin and Kristen

Nutrition Seminar Tonight, Monday, July 7!!!

2008-07-07T15:01:00.000-07:00

Last Minute Notice: We are having a nutrition seminar for all current bootcampers. Please bring your friends and family with you. We will be having the seminar at Imagination Station's outdoor pavilion in Collegedale, TN. It's all happening tonight, 7/7/08 at 7:15pm.

2008-07-06T14:43:00.000-07:00

Hello Boot Campers!!!!!!!!
Welcome to the Scenic City Adventure Boot Camp family! You have just joined an incredible group of women all over the globe who are taking control of their body, their life, and their health. We are very excited to have you as an exclusive member of the Scenic City Adventure Boot Camp family. It doesn’t matter what shape, size or condition you are currently in. What matters is your attitude and the effort you make daily to keep moving forward. You have an amazing opportunity to bond with other women from all walks of life and in the process, challenge yourself to grow and become better each and every day. We are 100% committed to your success. All we ask is for you to show up, commit, and follow through.
Our mission at Scenic City Adventure Boot Camp for Women is to create a fun, inspiring, and comfortable environment in which you can push yourself and make real and powerful changes in your health, body and life. Simple changes you make during this time can significantly change the quality of life for not only you, but also your family, friends and co-workers.
To ensure that you are ready for your boot camp experience, please carefully read the following information so that you are ready to go on Day 1 of camp.

What to Expect:
We strive to create a fun, non-intimidating, non-threatening environment in which you can challenge yourself, push yourself and grow. Boot Camp is not militaristic or competitive. Your biggest competitor is yourself. Each class lasts one hour and may include circuits, obstacle courses, strength training, cardio sessions, and team games/partner exercises. Classes are fun, creative and produce real results. We incorporate functional training, core training and accelerated fat burning techniques into our boot camp classes. No one will be left behind and no one will be asked to do more than they can handle. Everyone will be challenged at their level, whether they are a beginner or advanced.

What to Bring:

· a water bottle
· 5- or 8-lb. dumbbells (5-lbs recommended for beginners)
· a towel
· an exercise mat (Preferably one that won’t get really slippery in the grass. You can also bring a beach towel to lay over it to avoid slipping.)

Because we are working out outdoors, please plan accordingly. It is preferable to come dressed in layers so that you can be comfortable throughout the workout session. However, during the summer months, just a t-shirt or tank top should be fine.

What Not to Bring:

· Heavy Perfumes (Out of respect for those around you, we ask that you avoid wearing any perfumes to class. We prefer to breathe only fresh air when we are working out. )
· A Negative Attitude

In Case of Inclement Weather:

Working out with Mother Nature affords us all types of surprises. With weather permitting, we will work out at our usual places. However, in case of bad weather, please plan on moving to the following locations:
Dupont/Hixson: Indoor location at Live Active Personal Training Studio (from Dupont, head right towards Hixson Pike on Access Road, turn left onto Memphis Drive (just past Dupont Parkway overpass) and take an immediate left to enter strip mall parking lot. Live Active is next to SignARama.)
Collegedale/Ooltewah: Outdoor covered pavilion at Imagination Station
Red Bank: Indoor location: The Gallery
We will do our best to contact you via e-mail or phone if there are any additional concerns.

If you have any additional questions or concerns, please feel free to contact us any time.
Kevin Harvey: (423) 618-3843 (cell) or kmharvey78@yahoo.com
Kristen Harvey: (423) 718-8758 (cell) or drlexi@yahoo.com