Nutrition

Are u busting your butt working out and not getting the results you deserve?

If so, listen up. You have to fix your nutrition. No more foods from a bag or a box. Switch over to more fruits and vegetables.

Now I know you're not just going to wake up and eat 10 servings of vegetables tomorrow.

But you have to make little changes every day, week, month & year. We can always get better. So this weekend, start with one new item from the produce aisle to help control your appetite, regulate your blood sugar, and burn body fat.

If you want to lose fat, live longer & healthier, and have more mental and physical energy to get through your day, you need to put premium fuel in your body's engine.

NOT GREASE.

Start by eating several small meals each day, focusing on protein and fiber-rich foods.

Combine that with your Boot Camp workouts and you'll feel like a million bucks.

We are all a work in progress. Never give up on your ability to change your body at any age. Nutrition & exercise are that powerful.

Scale Weight

I have some clients that live and breathe by the numbers on the scale. The worst part about scales is they distort your perception of progress. Rather than enabling you to focus on how much body fat and lean mass you have gained, scales cause you to focus on your bodyweight. Keep in mind that it is possible to actually gain weight and still look thinner. (However, if you are extremely overweight and need to lose 20 pounds or more, then this statement applies less to you.) Firming up, losing inches and gaining a couple pounds is possible.

Start following a healthier lifestyle and by chance u gain some weight, you can still look thinner. Remember muscle weighs more than fat because it is denser fiber. Not only does fat weigh less than muscle, it takes up approximately five times more space than muscle.
Body composition is the percentage of your body that is fat and lean body mass (e.g. muscle, bones, etc.). Although two people can weigh exactly the same and be the same height, it’s entirely possible for one of them to have 30% body fat and for the other to have 15% body fat. The person with less body fat will actually look thinner and shapely because he/she has more lean muscle, even though he weighs exactly the same as the other person.

Take a boot camper who wants to lose 10 pounds. Chances are that boot campers doesn’t really need to lose 10 pounds, but she thinks she does because she doesn’t like that number on the scale. What she should really do instead is shift her focus to her body composition by lowering her body fat percentage and raising her lean body mass percentage. Eat a healthier diet so that u can eliminate some body fat. Increase your cardiovascular workouts, which will also help to burn body fat. Because body fat takes up a huge amount of body surface area, you will start looking thinner.


Set realistic goals - You didn't put on extra weight overnight so it is equally unrealistic to take it off quickly. Set a goal you know you can achieve.

Spread your calories around - Divide your calorie goal by the number of meals (at least five) Make sure you eat at least 1200 calories each day or you will lose muscle.

Diet foods not required - Eat regular foods rather than the "sugar free", "lite" or "fat free" versions (except soda beverages and milk) because the calories in these "diet" foods still count towards your total calories each day. Diet foods are usually not as satisfying or filling so you may eat more of them.

Drastic changes not recommended - The plan you follow to lose weight should be built on the how you eat now modified by these ten changes. A weight loss plan should be a plan you can follow for a lifetime by making small changes in the portion sizes you eat once you reach your goal weight so that you can maintain a healthy weight.

Portion control - Control meal portions.

Cook it yourself - Bake, broil or steam food rather than frying.

Some fat is OK

Sugar is not evil - You just can't afford the calories. Sugar only contains carbohydrate so use an artificial sweetener in beverages or drink sugar free soda in reasonable amounts.

Alcohol in moderation - Alcoholic beverages are just as empty of nutrients as sugar, but your liver processes them like fat. If you drink, limit yourself to one drink per day (12 ounce beer or 4 ounces wine or 1 ½ ounces distilled liquor) and then only add fat to one meal that day.

No cake - Desserts are mostly fat and sugar which will put you over your calorie goal for the day.

2007 Bodifit by Mercedes Boot Camp

Bodifit by Mercedes has kicked off the new year with Boot Camp Fitness. A program designed to take off weight gained during the holidays and get trainees ready for bikini season.

A Better Body

1. Get into the mindset. So many people sabotage themselves with past issues. They have no belief in themselves or drag a bad previous fitness experience into the present. You have to listen to yourself, your mind and spirit -choose to be successful in your health.

2. Understand the science. Proper nutrition is key. I recommend whole foods, High fiber, water, rich vegetables, essential fats, and lean low-stress protein, all-natural and organic when possible. There's no magic pill here but you have to understand what type and how much food matches your physical out put. Food is simply energy and synchronizing is the key for maximum results.

3. Cleanse. I recommend certain high-fiber foods and juices to pull the toxins out of the body and make the metabolism more efficient. Sometimes I prescribe an 11-day cleansing; I see people lose 10 or 15 pounds and keep it off.

4. Exercise. Make your body move. Start with what you like. Take it slow at first, then fine-tune. Build confidence, don't go full throttle at first. There’s nothing worse than guilt. Let it go.

In two weeks, you'll see a difference

Are You Looking For a Fun, Exciting and Motivating Way To Lose Weight, Tone Up and Feel Great?

Well, look no further! Bodifit Fitness Boot Camp is one of the best ways to lose weight and get in shape... and most of all... my workout is enjoyable, fun and guaranteed to get you the results you want!

My outdoor fitness boot camp is for women and men and you really need to experience a class to see and feel how great it is... I am so confident that you'll love it that I'd love to have you try it for FREE.

That's right... simply choose the location and time and then email me at bodifitbymercedes@yahoo.com and mention my blogger and the free class - you don't pay a thing. Take the first class and you be the judge...

If you are intimidated by a group atmosphere, remember, I also offer in-home personal training.

Diet Gimmicks

Before you waste your money and your time on the latest diet gimmick, use the old rule, "if it sounds too good to be true, it probably is."
The only ways to lose weight (without surgery or prescription medications) are:1)Take in fewer calories,2) Burn more calories, or3) both.

Fitness Goals

Hey guys - Goals, whether you want to lose weight or increase your endurance, it's important to tailor your workout to fit your goals. Seems like a no-brainer, doesn't it? However, almost everyone I talk with... begins a fitness program finding their enthusiasm waning faster than they can say "Yes, actually, I would like fries with that." If this sounds like you, stop blaming yourself. Instead, take a look at your goals to make sure that, a) they're realistic, and b) you know exactly how to reach them.

Let me help u figure out how to reach it. This means you're gonna have to put down that phone (I know you were about to order some infomercial fitness gadget, weren't you?) and pay attention.

Join my Boot Camp Program or become a client at the gym...I can help....

The Failure Cycle

Conventional diets don't work - they are based on weight-loss instead of fat-loss. You restrict yourself to a very low calorie diet or liquid diet and thinks you are reaching your goal because you are losing weight. But, because the diet is not designed to lose fat, you are mainly losing muscle weight. Upon resuming normal eating habits, u gain the weight back. So, as the cycle goes u start the same method all over again.......It's called yo-yo dieting.

The key to permanent weight management is understanding the difference between weight loss and fat loss....

Boot Camp Workouts have attracted:

Women wanting to lose pregnancy weight, couples spending time together a healthy way, brides shaping up for their wedding dress, guys trying to banish their "beer" bellies, atheletes trying to improve their endurance and agility, individuals looking to get in shape a fun and unique way without being stuck inside the gym.