Daphne Fit Body Boot Camp - October 2020

Daphne Fit Body Boot Camp - October 2020

BULLETIN THE FIT BODY “CREATING BELIEF, INSPIRING HOPE, CHANGING LIVES”

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WWW.DAPHNEFBBC.COM OCTOBER 2020

HOW BECOMING PRESIDENT CAN HELP YOU REACH YOUR FITNESS GOALS

W ith the elections coming up on Nov. 3, it got me thinking about what goes into becoming president of the United States. No, this isn’t a political article. Believe it or not, I’m talking about fitness .

To add to the challenge, no Republican has ever won the election if they lost Ohio. History says they have to win that state to get closer to the White House. The point is, if you’re running for president, you can win any state if you tried hard enough. This is if you campaigned enough, ran campaign ads, and spent a lot of money — and had a message that resonated with voters. That’s A LOT of hard work, but it is possible to flip states in your favor. It’s happened before. That said, there are some states that are such a challenge to flip that it’s next to impossible. It really depends on how deeply- rooted a state’s politics are. A candidate could expend all the resources in the world at that state and still lose. Or put too much effort in one solid blue state or solid red state, when they should have been focusing on a swing state. You’re probably wondering where I’m going with this. When it comes to getting into shape, you need to try a similar strategy to the one used by presidential candidates. Sure, you can work out five or six times a week, drink only water, cut out sugar and processed foods, make sure you get plenty of lean protein, and eat 5-6 servings of whole veggies every day. But, even if you do all of that, you won’t be able to do it long term. This approach simply isn’t a good strategy to “win.” It’s like a candidate putting all their resources into a state where their chances are slim. Instead, you need to take a hard look at your strategy. Think about what your “Big 3” goals are. With those goals in mind, you can start piecing together your overall strategy and start incorporating it into your daily routine.

My thought: Becoming president is a lot like reaching your fitness goals!

In order to be voted into office as president, you need 270 of the 530 Electoral College votes. If a president is going to claim victory, he knows there are some states he MUST win. For example, a Democratic candidate must win states like California, Illinois, and New York. These three states total 86 electoral votes, which is almost a third needed to win the election. On the flip side, a Republican candidate must win states like Texas, Florida, and Ohio (which total 85 electoral votes).

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Client Testimonial How One Client Changed Her Life

Your “Big 3” weight loss and fitness goals are your “must-win states.” One of your Big 3 could be getting enough protein every day (3–4 palms for women and 5–6 palms for men). Think of this as your Texas for Republicans or California for Democrats. The second of your Big 3 could be working out three times per week at Fit Body Boot Camp. This is like your Florida for Republicans or New York for Democrats. Finally, the last of your Big 3 may be your goal of only eating until you’re 80% full (getting into a daily calorie deficit). This is like winning Ohio as a Republican or Illinois as a Democrat. Once these key habits are in place (you’ve clinched your Big 3), only then should you try to add new goals or habits to your routine. These are your battleground states. It’s getting quality sleep for 7–8 hours a night, moving more every day (10,000 steps), and focusing on eating whole foods as 80% of your meals.

Remember — you can do ANYTHING, but you can’t do everything.

You don’t want to spread yourself too thin right out of the gate. You don’t want to go after your Big 3 and your battleground states all at once. If you do, you won’t win in the long run. You must strategize! Only 0.01% of the population can be like the legendary Republican, President Ronald Reagan, or Democratic President, Franklin D. Roosevelt. These two presidents, both from very different eras, overcame the odds. This equates to doing everything just right all the time. You don’t want to put that kind of pressure on yourself.

I actually had a membership with another gym when I joined DFBBC. I was overweight and struggling with bad anxiety. I’d been very active in school, but as I got older, I became out of shape. I knew I needed to do something different. I just didn’t know where to begin. Since joining DFBBC in July 2019, I have lost 30 pounds and 29 inches. I am able to keep up with my children. I have been able to complete in two 5K runs with my daughter. And for me — most importantly — my anxiety has drastically improved. I honestly didn’t think I would love it as much as I do. I didn’t expect to meet and bond with so many wonderful women like I have. And I can still eat good foods! If other people are thinking about giving the program a try, I would say, “Do it! The staff and the members are amazing.” I’ll never forget walking in the door and being welcomed by my first name in the first couple days. They take the time to get to know the members personally. The guidance and motivation that I find at the gym are more than I ever imagined!

Choose your “campaign strategy” wisely. Focus on key actions and habits that must always be in place. Get your Big 3 under your belt, then go after your battleground states — and victory will be yours!

-Steven Hadley

-Brittany Slaughter

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A PREVIOUSLY UNKNOWN BENEFIT OF VITAMIN D Does Vitamin D Help Our Bones and Our Muscles?

Vitamin D enters the body in an inactive form. It doesn’t become active until it comes in contact with the right enzymes in either the liver or the kidneys. To learn more about what factors affect this vitamin’s rate of absorption and activation in the body, researchers observed the levels of inactive vitamin D in 116 women ages 20–74. What they found was that women with higher muscle mass had lower levels of inactive vitamin D, while women with lower muscle mass had higher levels of inactive vitamin D. The conclusion researchers drew was that active vitamin D might help optimize muscle strength. While that conclusion is not ironclad, vitamin D’s other well-known benefits still make it worth getting your daily dose. It can aid weight loss, enhance mood, support cardiovascular health, boost the immune system, and strengthen bones, among many other benefits. So, its potential muscle-boosting properties are just another reason to get more vitamin D. To get more of this important vitamin in your diet, try adding salmon, mushrooms, and even canned tuna to your menu. Also, as winter approaches, it might be time to start taking a vitamin D supplement. Whether you’re 20 or 74 years old, it’s never too late to find ways to strengthen your muscles.

As the weather cools and the days get shorter, we can’t rely as much on the sun for our daily dose of vitamin D. The primary function of vitamin D is regulating the amount of calcium and phosphate in the body. These nutrients are necessary for strengthening our bones and teeth, which becomes increasingly important as we age and our bones naturally become more brittle. While these benefits of vitamin D are well documented, did you know that getting your daily dose of vitamin D can also contribute to healthier muscles? A few years ago, researchers published a study that seemed to show that vitamin D could potentially help people gain muscle mass. While the research team said their results weren’t conclusive, their findings were certainly interesting.

Black Cherry Sorbet Energy Shooters This recipe for black cherry sorbet energy shooters is a simple, refreshing way to make homemade sorbet without any added sugars or any fancy equipment. Simply blend and serve!

October Members of the Month Congratulations to our October Members of the Month Kimberly Young Fit Body Boot Camp Lisa Box Fit Body Forever Break out your favorite neon shirt and high tops! 90’s week

It’s entirely possible to make sorbet like this with other flavors. Simply swap out the frozen cherries for another frozen fruit and the Black Cherry EVERYDAY ENERGY for another flavor of EVERYDAY FIT!

INGREDIENTS • 4 oz water •

• •

1 tsp almond extract 12 oz frozen cherries

1 scoop Black Cherry Charge EVERYDAY ENERGY

INSTRUCTIONS

1. Combine the water, EVERYDAY ENERGY, and almond extract in a shaker cup. Shake until fully combined. 2. Add the liquids to a high-speed blender along with the frozen cherries. Blend until smooth. 3. Serve immediately and enjoy!

NUTRITION (1 OF 2 SERVINGS)

Protein: 1g Sugar: 15g

Sodium: 0mg Fiber: 2g

Calories: 78 Fat: 0g Carbohydrates: 18g

At Daphne FBBC Is Back 10/26-10-31!

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IN THIS ISSUE:

How Becoming President Can Help You Reach Your Fitness Goals

1

How One Client Changed Her Life

2

A Previously Unknown Benefit of Vitamin D

3

Keep Your Face Masks Safe and Clean

4

DON’T TURN YOUR FACE MASKS INTO PETRI DISHES

Tips for Proper Care and Cleaning

In the span of a few months, face masks went from being something Americans only saw in hospital settings to an item we can’t leave home without. Since everyday use of face masks is still relatively new in the United States, here are some answers from Johns Hopkins Medicine to common questions regarding the proper care and cleaning of your face mask. ‘HOW OFTEN SHOULD I CLEAN MY FACE MASK?’ Disposable, surgical face masks cannot be cleaned. Johns Hopkins recommends throwing surgical masks away when they are “visibly soiled or damaged.” If you wear a reusable fabric face mask, then you should wash your mask after each day of use to help prevent bacterial growth. ‘WHAT’S THE BEST WAY TO CLEAN MY FACE MASK?’ Earlier this year, a video circulated on social media claiming that you could use a rice cooker to sanitize disposable face masks. This claim is untrue. As stated previously, disposable face masks cannot be cleaned. However, fabric face masks, especially those made of cotton, can be washed with the rest of your laundry. Run them through the washing machine with hot water, then tumble dry on high heat. If you are sensitive to perfumes, use an unscented laundry detergent.

‘IS IT SAFE TO HAND-WASH FACE MASKS?’ Since fabric face masks need to be washed after each use, running a wash cycle just to clean a couple of masks can feel pretty wasteful — like doing a load of laundry only to wash the socks you wore yesterday. The Johns Hopkins Medicine website states that you can hand-wash your face masks if needed. Use hot, soapy water to wash your masks, scrub the mask for at least 20 seconds, and dry on high heat in your dryer. ‘WHERE SHOULD I STORE MY CLOTH FACE MASKS WHEN I’M NOT WEARING THEM?’ Put used cloth face masks directly into the laundry basket when you arrive home to ensure they get cleaned in a timely manner and to prevent you from accidentally spreading germs. Have a sanitized place designated to store clean face masks only. Avoid putting face masks in your pocket or purse.

Face masks are supposed to help keep us all healthy. Follow these tips to make sure your mask doesn’t become a petri dish.

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