It Isn’t ‘Goodbye’ — It’s ‘See You Soon!’

Today was Tracy’s last day at BC4C for awhile. She has taken on a new chal­lenge in her career, which will take her out west to Salt Lake City, Utah for the next 18 months. But don’t worry… She will be back! And she will visit us! (At least, that is what she has promised us… )

Tracy, you — and your sparkle, energy, smile, infec­tious laugh, and royal aspi­ra­tions — will be missed! We’ll keep your throne ready for your return!

Introducing BeltLine Bike Shop

This quar­ter, we are happy to sup­port Belt­Line Bike Shop.

Belt­Line Bike Shop exists to teach kids the value of hard work, goal set­ting and respect by reward­ing com­mu­nity ser­vice with some­thing tan­gi­ble and valu­able, while build­ing pos­i­tive rela­tion­ships with adult role models.

Belt­Line Bike Shop vision: To see the lives of youth who may be at risk of falling through the cracks, grow up to become suc­cess­ful lead­ers with pur­pose, char­ac­ter and con­fi­dence. And it all starts with a bike.

Why Do You Do It?

This month’s shirt can be per­son­al­ized by you. Fill in the blank with your motivation.

We saw some clever responses this morn­ing… I do it for:

• My Health
• Me, Myself, and I
• Fun
• Love
• Mom
• The 40 Year Olds
• FREE

As always — in addi­tion to all the other rea­son you do boot camp — we do it for our local causes. To date, we’ve donated $66,000 total to our won­der­ful char­i­ta­ble partners.

Please post your results and improve­ments from today’s PT test — we want to hear your suc­cess sto­ries! And tell us WHY YOU DO IT!

We’ll see you next month, er, next week –
Tues­day, Novem­ber 27th!

XOXO, Your BC4C Trainers

Touchdown!

To date, we’ve donated $62,000 total to our won­der­ful char­i­ta­ble partners.

Please post your results and improve­ments from today’s PT test — we want to hear your suc­cess stories!

We’ll see you next month — Tues­day, Octo­ber 2nd!

XOXO, Your BC4C Trainers

Day One: Check!

Con­grat­u­la­tions to all those out in Pied­mont Park today! You sur­vived the first day… and if you can sur­vive that, you’re gonna thrive the rest of the month.

Speak­ing of thriv­ing the rest of the month, here’s some sim­ple advice to help you make the most of it: Log and Blog!

Log: You’ve prob­a­bly heard it hun­dreds of times: write your goals down. But do you know why this step is so impor­tant? When you put pen to paper, you turn your thoughts into some­thing tan­gi­ble. That’s why we strongly encour­age you to track your diet and fit­ness goals by writ­ing them down. You will quickly see how the act of writ­ing these things down helps keep you moti­vated. Here’s a handy PDF that you can print to track your meals, goals and progress (print page 11 to track your meals)…

Down­load and print log book (PDF)

Blog: Have you ever heard that work­ing out in a group is one of the best ways to stay moti­vated? It’s true! Hav­ing peo­ple there along­side you to share in your expe­ri­ence and encour­age you along the way is often­times the dif­fer­ence between a suc­cess­ful exer­cise plan and one that tends to fiz­zle out over time. Share in your chal­lenges and your suc­cesses with your fel­low BC4Cers, and be sup­port­ive of their efforts as well by check­ing this blog after every workout.

You can also stay in touch with your fel­low BC4Cers via our Face­book page. Go ahead… go there and Like us today!

Read on to learn more about track­ing your meals…

We at BC4C would like you all to take a few moments and con­sider where and how you are get­ting the food you eat today.

• Do you plan to grab break­fast while hang­ing out your car window?
• Do you plan on grab­bing a hand­ful of M&M’s from your co-worker’s desk and call it a mid-morning snack?
• Do you plan to stand in line for lunch and order the fastest item that can be prepared?
• And do you plan to eat what ever is left on your child’s plate and con­sider your din­ner taken care of?

When we were in school we were forced to do a num­ber of sim­ple cal­cu­la­tions in order for us to add and sub­tract like sec­ond nature; the same prin­ci­pal applies for our nutri­tion journals.

Log­ging your meals — though tedious like math — will help you devote some time and energy to plan out where and what you eat. We ask you to eat five meals a day — not three meals and two snacks — because each time you eat you should use it as an oppor­tu­nity to get in the nutri­ents you need. The five meals you eat should be the vehi­cles for you to obtain your 9 serv­ings of grains, 4 serv­ings of veg­eta­bles, 3 serv­ings of fruit, 2 serv­ings of dairy, and 5 serv­ings of pro­tein the USDA rec­om­mends we eat every day.

While using a nutri­tion jour­nal, we hope that when you walk out the door every morn­ing, you do so with a plan of how you will get the nutri­ents you need to stay active and healthy — which will even­tu­ally become sec­ond nature.

Remem­ber, print page 11 to track your meals…

Down­load and print log book (PDF)

Tell us how you’re doing on Day 1. Leave a com­ment by click­ing the “Com­ments” link at the top of this post.