Dear Friends,

     

I have been hesitant to sit down to write this email because I knew that when I did, I would be overcome with emotion.  It is most certainly JOY!  My cup runneth over!  Revival Boot Camp has become such a joyful thing in my world.  I am so thankful for each one of you and feel so blessed that our lives have been woven together around faith and fitness.  I wanted to use this wrap up email to highlight each of the disciplines we have studied during the last five weeks.  Again, each of these ideas come from the book Celebration of Discipline  by Richard J. Foster.

Meditation - simply the ability to hear God's voice and obey his word.

Prayer - catapults us onto the frontier of spiritual life.  To pray is to change.  Prayer is the central avenue God uses to transform us.

Fasting - a wonderful and powerful experience that connects discipline to our physical bodies.

Study - a specific experience that in which the mind is enabled to move in a certain direction.

     1.  Repetition - channels the mind in a specific direction, thus retaining habits of thought.

     2.  Concentration - centers the mind and focuses the attention on what is being studied.

     3.  Comprehension - focuses on the knowledge of truth.

     4.  Reflection - defines the significance of what we are studying.

Celebration - brings joy into our lives and joy makes us strong and carries us through times of change.

I know that each of these areas provide opportunity for growth for me and I hope that you feel the same way.  I am so thankful that this book has been our guide during this Christmas season.  I would like to invite you to visit Granbury First United Methodist Church during this season or any time.  There will be a family Christmas Eve service at 7:00 pm and I would love to sit, sing and pray with Revival Boot Campers as we celebrate the joy of the season. 

     

Next session starts on January 3.  No need to pre-register, just bring your toys and a friend.  We will start the year with fitness testing.  Just remember, it's not about the food, it's about faith, family and friends.

So much love to you!

Amy

Hey RBC Friends,

     

It was great to warm up your upper body this morning with a technique called pre-loading or pre-exhausting!  It is a way to maximize the weights you are currently using to their fully potential.  The science behind it explains that quick repetitions with a lighter weight can yield greater strength gains when heavier weights are applied immediately after the quick/light set.  Did you feel the science this morning?   Ahhhh.....new knowledge and repetition, that sounds just like the discipline we are introducing this week.  It is the discipline of STUDY.  In his book, Celebration of Discipline, Foster reveals the following bits of information about the discipline of STUDY.

*STUDY is the primary vehicle for us to think about the world around us.

*STUDY is one of the central ways God changes us.

*STUDY determines the kind of habits that are formed.

*STUDY is analytical, while MEDITATION is devotional.

*STUDY is a perception into the reality of a given situation.

*STUDY involves four steps.

     

This morning I introduced the first of the four steps to you.  It is repetition.  Foster explains that, "repetition regularly channels the mind in a specific direction, thus ingraining habits of thought."  When I began to think about the process of fitness, it occurred to me that I am truly in the business of repetition....8 more, 7 more, etc.  As boot campers, we get up dark and early and exercise over and over and over all the while asking our bodies to move in a certain direction and begging for the patterns of a healthy lifestyle to be ingrained as deep as our DNA!  We do that because repetition works in fitness and in all areas of our lives!  If you want to  be successful at anything, you must do it again and again.  I believe that the ability to adhere to the repetition phase of fitness is the biggest hurdle for so many people.  The moment you "get fit" and stop, your fitness level begins to decline!  This is much like our relationship with God, we must repeatedly go to Him in prayer, in meditation and in worship to be able to truly feel the countless benefits of that relationship!    If repetition in your fitness program is hard for you, maybe it is time to STUDY a bit more and learn even more about the countless benefits of a regular exercise program.  Learn something new about what is happening on the inside of your body due to the repetition of exercise as opposed to just the outside of your body!  As I continue to STUDY, I am more convinced than ever physical health (exercise and repetition) is bound to our level of spiritual health (meditation and prayer) and mental health (study.)  What a glorious plan!  Other that your workout from this morning, I challenge you to use repetition in your actions and in your thoughts in a positive way today.   

     

I do want to let you know that this week is "Share the Gift of Fitness Week" at RBC! I know that you have a friend that you would like to invite, so let's make that happen this week.  I promise I will be nice to them on their first visit!!  Also, I would ask you to bring a canned food item anytime this week. There is a bin to the left of the entry doors.  In this season, we are reminded that we have so much to share with others.  The supply of canned meats and peanut butter is very low at our food pantry.  Please help if you can.  Thank you.

This is the point where I say, "See you dark and early, see you dark and early, see you dark and early, see you dark and early, see you dark and early tomorrow!"

Blessings,

Amy

Campers,

     

How are you?  I hope you enjoyed the extra rest you were able to get this morning.  We have two more workouts this week and you will need that extra rest.  Remember to grab a power nap if the opportunity arises.  Keep it under 20 minutes or it will disturb your nightly sleep.  Many times we try to feed our fatigue instead of resting it...don't be guilty of this! 

    

So far this session we have discusses three different aspects of adding discipline in our lives.  First we were introduced to meditation, then prayer and this week fasting is our focus.  Now, I fully understand that at this point many of you are thinking that I am a card carrying member of the FUNNY FITNESS FARM and that I am asking you to dive into waters that you have no interest in getting in.  If that is how you feel, I hear you and I am completely OK with you staying on dry land.  I will support you and encourage you in any direction your heart leads you.  If you are interested in knowing more about fasting, I am going to attach a detailed handout to this email that explains the mental, physical and spiritual benefits of fasting.  I AM NOT telling you to stop eating from now on or to never enjoy your favorite foods again.  Do you hear me?  I also AM NOT advocating that you ever compromise your health or go against anything your doctor orders.  I am simply sharing a health enhancing approach that I, along with a few friends, and entire civilizations have used for thousands of years to create an an improved way of life.  Just like a burpee, fasting is an Option #1, Option #2 and Option #3 process.  I have been easing you into Option #1 simply by asking you to give up your daily snacking.  Try doing this for a few days and see how it goes.  Option #2 involves skipping a meal.  The first few times you do this try using fresh juice or chicken broth to help you get through the time.  Please use this techniques at least three times before completely skipping the meal all together.  Remind and assure yourself that you ARE NOT going to starve to death and that this will bring goodness to your life.  Get up and move around, drink a large glass of water, think a new thought, meditate or pray and fill up the time with goodness.  Many times hunger is a thought or a hydration need.  Now, once you have gotten that down,  try skipping two meals using the same techniques.  If you are ready for Option #3, it involves going 24 hours without eating solid food, but continuing to drink lots of fluids.  Again, the first few times, use fresh juices, clear broths and teas to thrive on.  I have found it helpful to go from dinner one day to dinner the next, but experiment with what works for you.  I would NEVER advocate fluid restriction during this time.  This is really the time to ramp up your water intake.  Before I chose the Celebration of Discipline book to use as our guide for this camp I began the 24 hour fasting technique as a way to increase my bodies natural Growth Hormone.  This school of thought comes from a researcher named Brad Pilon and he has additional information at his web site, www.eatstopeat.com if you would like to know his take on this subject.  When I realized that fasting was a cornerstone of the Celebration of Discipline book, knew that I had to share this information with RBC.  I have had great things come to me as a result of this practice.  I feel stronger mentally, physically and spiritually.  If I were to offer a Boot Camper advise as to which days would be best, I would recommend Wednesdays or Sundays due to those being your lighter exercise days.  I am honest and humble enough to say this it is not easy your first time and yes, you will have good fasts and bad fasts just like you have good days and bad days.  The attached information sheet describes what you may or may not feel while you are fasting.  Just read about all the potential benefits, OK?

  

Thank you for being open to at least thinking a new thought or adopting a new practice that may enhance your life.  I know that I am setting myself up to be that "fitness and religious FREAK" in town by sharing this with you.  Well, I guess there's always a FREAK around town, it may as well be me! 

See you dark and early Thursday and Friday.

Following my heart,

Amy

Dearest Campers -

     

It was so good to see you this morning!  I was so glad to get back in the groove with you and continue or Celebration of Discipline time together.  Last week we explored the discipline of MEDITATION.  It is my hope that you are finding a few moments each day to "tune into" all the good things happening around you each day.  This week we begin to add the discipline of PRAYER to our everyday lives.  As I quoted our the book this morning, "prayer catapults us on to the frontier of the spiritual life."  When I saw the verb "catapults" in that sentence, it made me feel that my prayers could be so strong, so intentional and so full of purpose.  Frequently I have referred to certainly people in my life as "prayer warriors."  I now know why I see them as warriors...they simply catapult their prayers directly at the feet of Jesus and know that they will certainly be on mark every time!

     

I want to welcome Tim, Sheila and Bridgette to camp.  They are all first time campers and joined in the magic this morning.  Tomorrow morning I will be putting you into groups again.  You will need to check in with your group leader each morning.  You will be receiving emails and helpful hints from me and from your group leaders as well.  Group leaders are there to help everyone feel really connected to the program and to help you meet and get to know other campers.  Remember it will be leg day tomorrow, so get to bed early and be ready for dark and early fun times!

Blessings to all,

Amy

Hi Campers,

     

Great job this morning with the interval workout!  You "brought it" on so many levels!  I am so proud of you!

Remember that for the next two weeks, we will meet on Monday, Tuesday, Thursday and FRIDAY!  Mark your calendars and set your alarms now!  It will certainly shake things up for all of us.  Change is good and God is great....remember that!

     

This morning in our devotion time together I encouraged you to pray about ANYTHING that is on your mind or heart.  Don't ever feel like God doesn't hear or care about even your smallest thoughts, fears, or concerns.  The following paragraph in Foster's book clearly explained to me what I should and maybe should not be praying for. 

     

"The inner sense of compassion is one of the clearest indicators from the Lord that this is a prayer project for you.  In times of meditation there may come a rise in your heart, a compulsion to intercede, an assurance of rightness, a flow of the Spirit.  This inner "yes" is the Divine authorization for you to pray for the the person or situation.  If the idea is accompanied with a sense of dread, then probably you should set it a side.  God will lead someone else to pray for the mater."

    

So, I am to pray for the things that are on MY heart and let God lead others to pray for the things they should be praying about.  Isn't that comforting?  Just another example of "enjoying the ride!"  I will be checking in with you throughout the weekend.  Make good food choices.

Filled with blessings, meditations and prayers,

Amy

Campers,

     

Got a whole lotta sore legs?  I am hoping that your answer is, "yes!"  I have already seen various postings on Facebook regarding yesterday's workout..........guess it is working!  

     

How are things in your PRAYER life?   I hope that you are feeling that your prayers are powerful tools for change in your life.  In our book, Foster explains that, "prayer is the central avenue God uses to transform us.  If we are unwilling to change, we will abandon prayer as a noticeable factor in our lives."  Wow, I cannot speak for anyone but myself, but being willing to change is a very hard thing for me, and being willing to hop on that central avenue where I am not the driver and I don't necessarily know where I am going sounds awfully scary to a control freak like me.  I am so thankful that I borrowed this book from Neil Norman, our senior pastor, here at Granbury FUMC.  It has really made me think about making the most of MEDITATION and the purpose of PRAYER.   The ideas that I have learned from the book this week are urging me to, "powerfully pray, buckle up, enjoy the ride and wait with excitement to see where the journey takes me!"  Sure sounds fun.

     

I am hoping that you are finding your RBC experience just as enjoyable!  Keep reminding yourself that you  are willing and able to change your habits to enhance your health or you would not have come to boot camp in the first place.  You now have a built-in accountability system that is setting you up for success.  Every person in the gym at 5:00am wants you to be 100% successful in this adventure.  Please feel free to ask questions, express any concerns or even post Facebook comments about your journey.  We are all in this together.  The family that plays together stays together.  See you dark and early tomorrow to play.

Blessings to all and prayers for all,

Amy

Dearest Campers -

     

It was so good to see you this morning!  I was so glad to get back in the groove with you and continue or Celebration of Discipline time together.  Last week we explored the discipline of MEDITATION.  It is my hope that you are finding a few moments each day to "tune into" all the good things happening around you each day.  This week we begin to add the discipline of PRAYER to our everyday lives.  As I quoted our the book this morning, "prayer catapults us on to the frontier of the spiritual life."  When I saw the verb "catapults" in that sentence, it made me feel that my prayers could be so strong, so intentional and so full of purpose.  Frequently I have referred to certainly people in my life as "prayer warriors."  I now know why I see them as warriors...they simply catapult their prayers directly at the feet of Jesus and know that they will certainly be on mark every time!

     

I want to welcome Tim, Sheila and Bridgette to camp.  They are all first time campers and joined in the magic this morning.  Tomorrow morning I will be putting you into groups again.  You will need to check in with your group leader each morning.  You will be receiving emails and helpful hints from me and from your group leaders as well.  Group leaders are there to help everyone feel really connected to the program and to help you meet and get to know other campers.  Remember it will be leg day tomorrow, so get to bed early and be ready for dark and early fun times!

Blessings to all,

Amy

Wonderful Wednesday

Dear Campers,

    

If you have been outside this morning, you certainly know that the winds of change are with us today.  It is my hope that you are feeling the winds of change throughout your body this morning as well.  Remember change happens fast and change happens slow.   I would encourage you to use the Divine timing of the impending weather change to affirm the changes you are welcoming into your life.  As you are entering into your time of meditaton today, use Foster's wisdom as he explains that, "meditation is the one thing that can sufficiently redirect our lives so that we can deal with human life more successfully."  As I began to soak up that passage the part about "dealing with human life more successfully," really resonated deep within me.  Sign me up for that immediately!  I hope that that passage speaks to you, as well.  Get outside today and feel this wind in your face, see the leaves falling from the trees and attach to all that is good around you.

     

You do need to reserve some time today to get some exercise in.  The minimum is 40 minutes of sustained cardiovascular movement.  Examples of this would be walking, running, swimming, swimming, or time on an elliptical machine!  This will help your level of soreness decrease and aid your body in staying in calorie burning mode.   Be aware of everything you are putting in your mouth and ask yourself, "is this for the highest and best good for my health?"  If the answer is NO, then put it down and make a better choice. 

     

Feel free to email me with question, concerns or comments you may have that pop up throughout your day.  I am here to assist you in your journey.  I will be praying for your safety, your strength and your success.

Abundant blessing to you,

Amy

Hello Campers -

Well, you really "hit it hard" today at RBC!  I know that boxing is a favorite for many of you.  If you have never boxed before, when you wake up in the morning you may experience a feeling in your back similar to that of kidney failure!  Let me assure you that your kidneys are fine, but you do have a severe case of the boxing flu!  The good news is that it is not contagious and that in 48-72 hours you will feel as good as new again!!  You should feel the boxing in the morning......I can hardly wait!  Think of me often..........

Our focus from the book this morning explained that when we embark into Christian meditation, our goal is not detachment from everything in our lives, about attachment to all the good things around us.  Foster explains that, "Christian meditation leads our inner wholeness to attach to God and follow His plan for our lives."  During our gathering this morning, I also shared the quote that I heard on the Dave Ramsey radio show on Monday afternoon.  It was, "each of us must bear one of two weights.  The weight of self-discipline or the weight of regret.  The weight of self-discipline is ounces, while the weight of regret is tons."  This really made me think of all the times that I have felt so "heavy" in my life .........just maybe it was the weight of regret.  Let's strive to lighten our load together with the practices of self-discipline.

    

I am so proud of each of you.  You continue rise up and meet each challenge I throw at you.  Great job!   


If you have not become a fan or friend of the Revival Boot Camp Facebook page, please check it out.  Just search for Revival Boot Camp and it should appear.  (I have heard some campers say that searching Revival Camp yields better results.)    It can be a great way to communicate with other campers and share ideas and messages.  I do want to add Menielle Donahoo, aka RBC Media Queen, to our prayer lists.  She had foot surgery last Thursday and is on the mend and doing great.  Maybe I can bribe into hobbling into camp one day next week to get a new Celebration of Discipline video posted on FB!!  We miss you Menielle, speedy recovery to you, sister.

     

I will be sending you quotes from the book for the remainder of this week.  Staying connected is another way to stay self-disciplined.  Find time to meditate and attach this somehow this evening.

Blessings to all,

Amy

Good afternoon Campers -

Wow!  You did it...you thrived through day 1 of RBC (Revival Boot Camp) Celebration of Discipline!  I know that many of you were in a state of body shock this morning.   Let me assure you that it is okay to feel that way.  Whenever we step outside our comfort zone and try something new, there are will be moments of fear, self-doubt and self-evaluation.  Simply by stepping into RBC you have invited change into your life, so greet it and allow it to move in and stay awhile. 

     

The book that will be guiding our time together in this camp will be Celebration of Disciplineby Richard J. Foster.  This books is going to guide us through 5 different practices that will bring more self-discipline into each of our lives.  As I mentioned this morning, MEDITATION is the self-discipline practice that we are focusing on this week.  In his book Foster says, "Christian meditation, very simply, is the ability to hear God's voice and obey his word.  It is that simple.  It involves no hidden mysteries, no secret mantras no mental gymnastics, no flights into the cosmic consciousness.  It is just being still enough to listen and smart enough to obey."  I understand that it sounds very bizarre for the "fitchick" to be asking you to be still for a moment instead of moving every waking moment of your life, but I encourage you to find a place that is your space, and your space alone to invite God to commune with you for a bit.  I understand that in this fast paced holiday season this will be very challenging for all of us.  I am going to make this happen in my life and I am going to believe that growing this self-discipline will bring blessings beyond my wildest imagination and a renewing peace to my heart. 

     

Each of us are seeking strength and success during this RBC experience.  One way to obtain that success in this camp is to begin to pay attention to EVERYTHING you put in your mouth.  Some helpful hints would be to:

1.  drink half your body weight in ounces of water every day.

2.  stop snacking.  Eat three times per day ONLY. 

3.  do not drink a calorie.  Your new beverage choices are water, green tea, coffee and sugar-free beverages in moderation.  No more that two sugar-free beverages per day. 

4.  chose clear broth based soups for lunch or dinner.  Add an apple and a TBSP of peanut butter for dessert and you are good to go until the next meal time.

5.  learn to be ok with being a bit hungry.  Odds are you are not truly hungry, you are probably thirsty, tired or bored.  Drink up,  do something productive and think a new thought! 

6.  don't feed your fatigue, rest your fatigue.  Grab a 5-10 power nap mid-afternoon instead of reaching for something to eat. 

7.  eat 6 serving of veggies everyday.  They are loaded with anti-oxidants and will keep you healthy from the inside out.  Also, they are very low calorie, unless you fry or drown them in butter or ranch dressing.  If you fry.....you will die!

8.  don't feed your family one meal and then fix a "diet" meal for you.  Eating healthy should be a goal for strong and vibrant families.  You would never "poison" your kids would you?  You may be putting sugary, fat laden food in your kids without really thinking about it....STOP and make a change now.  It may be time for a kitchen clean out for the sake of the entire family.

9.  get to bed at least 30 minutes earlier than your normal.  All of our weight regulating hormones kick in when we are in deep REM sleep. Boot campers "lights out time" should be NO LATER that 10:00 pm,  preferably 9:00pm!!  This is another habit that can benefit your family, too.  Turn off the TV and go to sleep!  Read a new book.  Readers are leaders in our world today! 

    

I want to give another warm welcome to the new campers this session and remind them that the surest way to get fitter and healthier is to get fitter and healthier friends.  Many of you got 68 new fit and healthy friends today.  Use these new friends to guide your path and light the way for you.  I would encourage everyone to secretly find someone in the room tomorrow morning to keep your eye and your heart on.  Just glance at this person when you are having a moment of self-doubt or self-sabotage; draw energy from their abundance and know that they are right there with you.  Every person in RBC wants the absolute best for everyone in the program.  Please allow RBC to get into your head first, your heart next and then into your body. 

I thank you for allowing me to guide you in this process.  I am humbled by the sheer power of you presence and the spirit of God in this space.  See you dark and early tomorrow.

Blessings,

Amy

Hi Campers,

As I sit here on Sunday evening, I can hardly contain my excitement and anticipation about seeing you tomorrow morning dark and early.  I just wanted to check in with you regarding a few topics that will make tomorrow move smoothly.  After careful consideration, I have made a small change to the "normal" RBC plan.  I have received feedback from many campers regarding the T-shirts.  Some of you love and cannot wait to get and wear your T-shirts while some of you are not T-shirt wearers.  I understand both groups 100%, so in an effort to keep everyone happy, I have decided to keep the $80 price if you want the T-shirt or drop the price to $75 for those of you that do not want the T-shirts.   I want this program to meet the needs of each and every camper.  I can also let you know that if you would like to purchase additional T-shirts, even in kids sizes, I will be able to do that also for $5 for each additional shirt.  Tomorrow morning I will have a slip of paper for you to paper clip to your check (made out to Amy McKay) or  cash to.  On this sheet of paper you will let me know information regarding proper T-shirt ordering instructions for you during this camp.  The T-shirts for this camp will be long sleeved, so that may or may not change your decision and sizing information. 

We will not be fitness testing this camp.  I need to "hit you hard" and get your head, heart and body into a Celebration of Discipline mojo!  Arrive to be revived! 

Get some rest and see you dark and early Monday.

Blessings,

Amy

Hey Campers,

Wow, you did such a fantastic job this morning!  Between the dumbbell tosses and the "open-knees, open-ankles, please" you did not miss a trick!  You are giving each rep all that you have and I am so proud of each of you.  I do want to remind you that the physical strength work that we do together in RBC is only part of the journey to overall health and fitness.  Each of us must focus on controlling the foods that we are putting in our bodies.  Speaking of nutrition, tonight is the night that I have suggested that you either skip supper or have a broth based soup instead of a regular evening meal.  

Enjoy sleeping in the morning and just think, the sun will actually be coming up as you are getting up....hooray!   Hasn't it been beautiful to see the sunrise on the way home after your workout?   I LOVE it!  Remember that your body releases HGH when you are in in a fasted state and while you are in REM sleep.  Make it happen tonight!  Unleash your body's potential for new lean growth tonight. 

I cannot wait to see you Thursday morning to see how strong you have gotten! 

Blessings to all,

Amy

Happy Thursday Campers -

Great job with the "static and strength" workout this morning! I am so excited to see your greatness on video.  Menielle is doing such a great job keeping us technologically fit......thank you!  I am sure that the video will make us smile for sure!   Quite a few of you were absent this morning.  I have heard from some of you*, but I am wondering if wake up calls are in order for others!!!

Here's the absentee list from today:  (I think that this is the most we have ever had out...not a good record to set!)

Cindy G.*

Greg C.

Dub G.

Maria G.*

Rhonda N.*

Connie U.

Maria W.

Tonya C.

Keri F.

Karen G.

Jana H.

Dana R.

Russ G.

Ellyn G.

Shanee P.

Dustin C.

Rebecca M.

McKenna P.

Let's all be sure to keep these friends on our prayer list to keep them safe until we see them dark and early on Monday.

 

OK, after visiting with a few panicked Boot Campers about the two week break between this camp and the next, I have made a schedule modification.  So.......begin to spread the word that the next Revival Boot Camp "A Celebration of Discipline" will start on November 22 and go through December 21.  There will be two weeks in the middle of camp of that camp that we will meet four days a week.  I am doing this to ensure that you get all 15 sessions in the camp.  I also feel like we can keep the group "in check" during the Thanksgiving Holiday.  I hope that this schedule change is pleasing to you and helps keep you on track to meet your goals.  Keep recruiting new Campers everywhere you go.  You are the Revival Boot Camp walking advertising!  Thank you so much!

Remember that you have homework over the weekend.  You must get at least two intense cardio sessions in the next three days.  If you are looking to "mix things up,"  try not taking Sunday off from your exercise plan and use next Wednesday as your off day.  You cannot get a different result by doing the same thing.  Try it!

 

I hope you day is filled with unexpected laughter and joy!  See you dark and early on Monday!

Blessings,

Amy

Good morning Campers -

Well, I am certainly curious as to who took me up on my challenge of skipping dinner last night? If you did, how did you feel when you woke up this morning?  I am so proud of you for taking a leap of faith and trying to embrace a completely new idea.  Even if by chance you are not buying into the increased HGH production while you are hungry, (maybe you are not completely dedicated to the crazy mckay way!) the simple caloric restriction of missing one meal a week could add up to a pound of fat loss per month IF you are not replacing those calories elsewhere in your clean eating program.  Let me know how you did?  It is always going to be Tuesdays that I recommend that you skip supper, due to the ability to sleep in on Wednesday mornings!  Let's just begin to call it an SS=Skip Supper night!  One camper text me last night seeking a few hints to make it through the night.  A few tips that I was able offer were: lots of herbal tea, a big to-do list and even a bit of chicken broth if you get really desperate.  Warm beverages really tend to help me.  Hear me when I say that this is not easy for me either and that after 4 weeks I am truly starting to see a difference in my body.  Again, I am only recommending this to those of you with no health problems and are trying to drop a bit of body fat.....do you hear me 100%?   If you are seeking more information of the basics of the science that I am recommending to you visitwww.eatstopeat.com. 

Remember that tomorrow is Bring a Friend to RBC day!  So hop on the phone and find someone that NEEDS this program.  Share the love!  See you dark and early tomorrow and I will pray that you get what you need!

Blessings to all,

Amy

Great job this morning Campers!!!  You pushed, planked and sat-up to the world this morning and planted the seeds of strength in your body and soul today.  Be sure to hydrate those seeds today!  Remember to drink half your body weight in ounces of water today and everyday for now on.  To be very honest, I did not drink my water yesterday and I can feel it today.  My skin and eyes feel dry and I am feeling a bit sluggish due to dehydration.  Once you feel how great being fully hydrated feels, you certainly know what dehydrated feels like....yuck!   Make it your plan to get three quality meals today and cut out the snacking....period. 

     

I know it might have seemed a bit strange to use the Texas Rangers in my example of WANTS vs. NEEDS this morning,  but this just illustrates the point that these examples are in every aspect of our lives.  Choosing to live a life where we LOSE our WANTS and LIVE our NEEDS is a struggle that I deal with daily as a Christian, as a wife, as a mother, as a teacher and as a friend.  We live in a world that teaches us to "take care of yourself first."  This idea is in direct conflict with the the Bible, as it tells us to put others' needs before ours.  Romans 12:2 tells us, "Do not conform to this world, but be transformed by the renewing of our minds."  We must believe that in caring for others first, our cup will be plentifully filled to care for ourselves.  I want extend gratitude to each of you for filling my cup.  Seeing each of you every morning is such a joy in my life.  I would encourage you to take a few moments today and experience how putting others first instantly fills your cup. 

     

If you were not in class this morning, please know that your spot will be there tomorrow.  You NEED to use it!  As you move through your day know that I will be praying for your safety, your strength, your success and that you get all that you NEED.

Blessings,

Amy


P.S.  I forgot to tell you this morning that this is BRING A FRIEND week at RBC.  I know that you have someone in your life that NEEDS and WANTS to be in our group.  Please invited them to come on either Tuesday or Thursday this week.  Be sure to introduce them to me so that we can sign proper parerwork and be sure to let them know all that they need to bring! 

Good morning Campers,

I hope that you enjoyed the extra hour of sleep this morning and that you are feeling energized and ready to conquer your day!  Today you must find a way to connect 30-40 minutes together and move you body quickly and repeatedly (cardio work!).  This is truly what your body needs.  Try to get outside and soak up some of this amazing weather and allow your body to make it's own vitamin D from the sunshine!  Maybe you need to do it on your lunch hour..........  Get it done!  

Now on to the fun news.  You have to hop on Facebook and become a fan of the Revival Boot Camp page.  The video is uploaded and is sooooo cool.  I am blown away with how beautiful my world is at 5:00am.  You have to check it out!  It will make you smile for sure!  I want to give thanks to the RBC technology queen, Menielle Donahoo.  She has graciously volunteered to help us stay connected in the technology realm!  There is also a RBC blog spot that is currently in the works.  My prayer is that other can be inspired by this group and begin to make a shift in habits that can drastically enhance their quality of life.

 

Continue to eat clean and try to keep your snacking to a minimum.  Enjoy your meals three times per day!  Allow your body to run like a Ferrari not a Pinto!

Have a super day and know that I will be praying for your safety, your strength, you success and that your needs be met.  See you dark and early Thursday.

Blessings,

Amy

Wow -

What a fantastic Monday workout!  Who was that crazy chick kicking our tails this morning?  She must have had a double shot in her espresso this morning, huh?  Well, all I can say is that I hope you were challenged right up to your intelligent edge...that point where you are being pushed to grow and not pushed to injury.  

Just a reminder that Tuesday is Ab Isolation day, so be sure to bring your mat so that your tail bone will be protected. 

I am so glad that we allowed a bit of time this morning to visit about the changes that I am challenging you to make in your nutritional fueling plan.  I know this will be very hard, but remember that you cannot keep things the same and get a different result.  Change happens quick in some areas, but slow in some.  Give yourself time to soul search.  What is truly comes down to is if you really want to change or not.  People that say that they want to change, but don't do anything to spur that change, really DO NOT WANT to change.  If you need a change, then your actions have to reflect it.  What a great time to revisit our NEED and WANT theme for this sesson of Revival Boot Camp.

Week 2

Week 2 of "You Get What You Need" Boot Camp is complete!  Today you boxed, kicked and pushed your way to a stronger you!  Congratulations!  Stand up and give yourself a little victory dance.  You deserve it!  Reward yourself with positive words and the wonderful feeling of getting what you needed.  I have a fantastic quote that I think fits this moment. 

"We act as though comfort and luxury were the chief requirements to life, when all that we need to make us really happy is something to be enthusiastic about."     - Charles Kingly

Setting your alarm and claiming your new POWER word should show that you are being truly enthusiastic about being strong physically, mentally and spiritually!  Keep smiling, and plugging away and more than you can imagine will come your way.

Many of you are seeking more help and direction in the nutrition and weight loss arena.  I have had countless people that I know experiment with the new hot topic in weight loss right now.....the HGH diet (human growth hormone.)  This diet involves: 1.) either taking a siblingual GH derivative or injecting GH directly into the muscle, 2.)consuming a very low calorie diet and 3.) not exercising.   GH is the hormone that allows us to grow from infancy to adulthood and continues to be released by our pituitary gland throughout our lives.  This hormone is truly the fountain of youth.    Due to the popularity of this hot topic I began to  look for the science behind the "HGH diet." I came across some interesting research as I was trying to learn more about the "HGH diet" that many are spending hundreds of dollars on.   It has had great results, and I wanted to know why! Some of this new research is showing that snacking (or consuming 6 small meals a day..which has been the fitness industry recommendation for the past 5 years) can be at the root of diabetes, insulin resistance and carrying too much weight, primarily body fat for some individuals.   When we are in an insulin dependent state, our bodies assume we are content and do not send the message to our pituitary glad to release GH as a repair, restore, and fat burning mechanism.   The "GH diet" does work, but not necessarily due to the supplement, but due to the lower caloric intake triggering the pituitary glad to release it's own natural GH!  A body with a normal functioning pituitary gland does not need external GH to tap into the youthful benefits of the hormone and, as a matter of fact, extra GH in the system can cause a variety of negative side-effects.  Long story short, eating small meals throughout the day can keep us in an insulin dependant state which can actually be contributing to that "up and down" blood sugar crash, NOT preventing it.   I know this sounds crazy, but try increasing your caloric intake at each meal by 100 just calories (ex. - apple for dessert!)  Lose the snacking (seriously, you were probably eating more than 300 calories a day snacking, right?)  When your tummy rumbles at 10:30 or 3:30 remind yourself that you just ate 400-500 calories not too long ago and that you ARE NOT HUNGRY.   Guzzle 24 ounces of water and wait until the next meal time.  I know that I am going to be the go-against-the-grain gal in Granbury fitness, but I have to share what the new science is yielding.  Hey, someone has to be the freak...why not me?  Apparently the current advise of eating 6 small meals a day is not working for many of you, so we have to make some sort of change.  If you are trying to gain weight, then yes, eat frequently, but if you are trying to manage or lose weight from your fat stores, you have to eat....then STOP......then eat to allow your bodies built-in fat regulating system to work.   Just look at Lisa P's, Carrie Sonderer's and my body....we are the test group, and yes, our bodies, that were stuck,  are changing.  You know me and my apple and PB at 3:30.....it is killing me, too.  Change is good and will always produce different results.  Just think and be open to new ideas.  *If you are hard-core endurance training (periods of two hours or more of continuous exercise), pregnant, nursing, have diabetes, or have hypoglycemia please stick to your doctors recommended guidelines.

Don't let the weekend undo your desired results.

Radically yours,

Amy

 I just wanted to check in and let you know I am thinking about each of you.  Evening time can be a nutrition nightmare for many of us......just wanting you feel connected and to keep things in check.  Trust me, we can all us the accountability check in.  Get to bed early and get ready for a full on fitness attack dark and early tomorrow!

Have a super evening.

Peace,

Amy

Hey, campers,


How are you?  You did a fantastic job this morning with each and every rep this morning.  You never cease to amaze me with your willingness to step up to the challenges that I throw at you.  You are living the "do your best and forget the rest" approach to a fitness program.  As long as you are doing YOUR best, then you will propel yourself further down the road to health, strength and fitness.  I want to remind you that Revival Boot Camp is a strength and endurance based program that is designed for you to feel empowered and energized to meet the challenges that life brings each of us day to day. 

In addition to the training that you are doing, the way you are choosing to fuel yourself will be a critical component to your success. 

1.  Drink your water.

2.  Eat two apples every day.

3.  Consume 5 servings of veggies.

4.  If you fry...you will die!

5.  No alcohol.

6.  All 100% whole grain breads and pastas.

7.  Try to eat 3 meals a day and STOP snacking.  I know this is a bit different than you have heard in the past.  There is an emerging school of thought that eating 6 small meals a day to "keep you metabolic rate up" may not be the best way to  manage or loose weight.  If you are trying to gain or maintain weight, continue to eat throughout the day, but the rest of us really need to change our eating patterns.  I am going to address this thought process again next week.  You cannot get different results doing the same thing!!!  Do you NEED to change?

I would like for you to be thinking of a word that can be a common bond for you and your group.  This will be the first word that you say to yourself every morning as your alarm goes off.  (For many of us, this will be a departure from the typical first word we say in that alarm clock moment!!!)  This will be an accountability word that only the members of your group will know...kinda like a secret password to an underground fitness society that meets in the wee hours of the morning!

Remember, another link to success is to keep your faith in check!  Make time for a daily devotional and continually give thanks for all that you have, all that you are and all you will be.  Surround yourself with loving and supportive friends and guard your heart against those that will pull you away from your goals.  Make a new friend at Boot Camp on Thursday.  They just may be the person that God has sent to bring you blessings!  Step out in faith......

As always I will be praying for your safety, your strength, your success and that your NEEDS be met.

Peace,
Amy

End of 1st week...

Hey Campers -

    

First week of "Get What Ya Need Boot Camp" is in the record books and you did great!  I hope that it felt great for the returning campers to be back in the groove again.  If you are a new camper in search of the groove, I promise you will find it soon!  Your body will be in shock this week as it adapts to the new schedule and new challenges you are asking it to meet.  Sleep is the cure for everything that ails you.  Get in bed as early as possible and sleep as late as possible over the weekend.....no late nighters!   Do not allow the weekend to wreck all the good work you have done this week.  Same nutrition rules apply on the weekend.   Begin to "soul search" and really differentiate between what your body wants and what your body needs.  I will be the first to admit that I struggle daily with this same issue and through our Boot Camp time and study together, I pray that I become stronger in making "need" decisions instead of "want" choices.  We can find inspiration in the Bible in Isaiah 58:11, "The Lord will guide you always; He will satisfy your needs in a sun-scorched land and will strengthen your frame.  You will be like a well-watered garden, like a spring whose waters never fail."  Claim this as your focus during our journey together.

Remember to continue with your hydration and clean eating.   This is the quickest route to meeting your goals and to stay ramped up for your next workout.  This morning I forgot to tell you that you do have homework for the weekend.  The homework is to get a minimum of 30 minutes of interval cardio work at least twice over the next three days.  This means that you choose a modality (walking, running, cycling, swimming, or even skipping)  and perform that activity at 80% of your maximum effort for two minutes and then back off to 60% effort and recover for two minutes.  Continue to repeat this cycle for 30 minutes.  Always remember to allow a 5 minute warm-up time and a 5 minute cool-down time.....this does not count in your total 30 minute workout time!!!!   If you would like a group to move with there is a group that starts at the Y at 7:00 am.  This is a group of super walkers and runners.  Do not be shy, come give it a try!  Meet in the parking lot of the Y at 7:00am.

I will be praying for your safety, your strength and your success.

Love,

Amy