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BOOT CAMP

29TH APRIL 2013

5.00am/6.00am

MONDAYS/WEDNESDAYS AND FRIDAYS

How to Clear the Throat of Mucus

By Angie Briggs, eHow Contributor

Get tips to clear throat mucus.

There can be many causes of mucus in the throat such as colds, allergies, gastroesophageal reflux and sinus infections. Throat mucus can be uncomfortable, make it difficult to swallow, cause constant throat-clearing or even drain into the stomach, causing nausea and bellyaches.

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Instructions

Clear Throat Mucus

1

Add a pinch of salt to warm water and gargle. You can do this multiple times a day.

2

Drink some hot tea with honey to soothe your throat and break up mucus.

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3

Use a humidifier to add moisture to the air and help break up the congestion.

4

Take vitamin C to help boost your immune system to fight off sickness. Eat oranges.

5

Take over-the-counter antihistamines if the throat mucus is caused by allergies or antibiotics if it is caused by an infection.

6

Avoid spicy foods, especially near bedtime, if the throat mucus is being caused by gastroesophageal reflux.

7

Drink lots of fluids to stay hydrated. Avoid caffeine and diuretics, as they can increase urination.

8

Use cough syrup with guaifenesin, which thins mucus secretions.

Read more: How to Clear the Throat of Mucus | eHow.com http://www.ehow.com/how_5062820_clear-throat-mucus.html#ixzz2QTwUxk4v

Challenge yourself this month, lets call this month cardio month. 20 miles a week how ever you do it. two( 2)miles on one day three(3) miles the othe then one(1) mile but at the end of the week 20 miles........lets do this

WENDY'S

BAJA CHILI SALAD

A hearty salad with a Southwest flair, featuring fresh pico de gallo, guacamole and slow simmered chili, all topped with a red jalapeno dressing.

APPLE PECAN CHICKEN SALAD

A perfect mix of peak-season red and green apples, real blue cheese crumbles, sweet cranberries and roasted pecans, topped with a warm, grilled chicken fillet.

CHICKEN BLT COBB SALAD

Treat yourself to the taste of crisp Applewood Smoked Bacon mixed with real blue cheese crumbles, hard-boiled eggs, tomatoes and avocado ranch dressing.

SPICY CHICKEN CAESAR SALAD

Caesar Salad the way it's supposed to be, made with hand-chopped romaine, shaved Asiago cheese and French bread croutons.

GRILLED CHICKEN GO WRAP

Our Ultimate Chicken Grill Fillet dressed up with crisp lettuce, cheddar cheese and a honey mustard sauce all wrapped in a flour tortilla. Think of it as a wrappetize

SOUR CREAM AND CHIVE POTATO

Slow-baked in an oven, not zapped in a microwave. Need we say more? Our Sour Cream and Chive Baked Potato is perfect by itself or paired with a sandwich. Great taste. Great value.

ULTIMATE CHICKEN GRILL

Tender grilled whole chicken breast fillet with a delicious honey mustard sauce and crisp fresh toppings. All the flavor with only 10 grams of fat.

Burger King

B.K. Caesar salad

B.K. Mexican Salad

B.K. Chef salad

Better still if you have time make your own and carry it. 

Early start in the new year (6) six weeks body toning and detoxing special invite only date to be set.

Congratulations to the newest members of The Royal Bahamas Police Force "D"  Squad 2012, and a special invite to this site.

There will be a Power lifting meet on Saturday 26th November 2011 starting at 9.00am at Nesbit's rental center  settler's way.

(16) sixteen day detox and fitness seminar. first two(2) days detox followed by fourteen (14)  days diet and boot camp style workouts.

fee:- $210.00 

This would pay for detox and diet supplement, also your two weeks diet plan.

dates to posted

Loose Skin

When someone are overweight, the skin stretches to accommodate the increased volume of weight. After weight loss, the skin sometimes fails to tighten back, and becomes loose, hangs or sags. It often acts as a reminder of the weight you once had.

Unfortunately, this may be difficult if not impossible to remove through normal exercise or dieting. If you are young enough, the loose skin may regain some of it's elasticity. If you are older (and overweight for a long time prior to losing weight) the loose skin is likely to remain.

Skin Care

Start by exfoliating your skin daily in the shower. The outer layer of your skin is made up of old, dried, dead cells. Your skin is a pretty low-maintenance and takes care of the removal of dead skin cells all on its own. But, when you get a little older this process of natural exfoliation begins to slow down. Exfoliating will help the skins circulation and the balance of skin growth. Then apply a cream such as Thiomuplex Cream to tighten the skin.

How much your skin will tighten depends on your age, length of time the skin was stretched and how much it was stretched, how much weight you lost (and to some degree how fast you lost it), the amount of elastin in your skin, and genetics

Ingredients To Look For

Yeast Extract, Aloe Vera Extract and Soy Protein. These tighten the skin, induces collagen and elastin production and reinforces the natural skin defense system. Hyaluronic acid restores water to aged skin and is naturally found in our skin and depleted over time.

It Takes Time

The loose skin will get tighter as your body fat gets lower. Over time the skin gradually tightens up, at least partially, after a one or two year period where the weight loss is maintained and exercise continued.This should not be a problem if you make this a lifestyle and not a diet.

Change Body Composition

This means working on the ratio of your body fat to lean body mass. You should gain muscle to replace some of those lost pounds while preventing loss of lean body mass when dieting -This will dramatically improve loose skin from appearing. Also, loose skin is one thing, but still having body fat is another.

This is important to getting tighter skin. Be honest with yourself and do that by taking your body fat measurement. This can be done with skin fold calipers or a variety of other devices or procedures.

Calipers might not be the best method if you have large folds of loose skin. Last but not least, only after you reach your ultimate body fat percentage goal, you should give thought to surgery.

Surgery

Tummy Tuck (Abdominoplasty): This surgery can accomplish things that you cannot do own your own. It can give you a flat stomach by tightening your inner girdle.It also removes loose skin of your lower abdomen and tightens the skin of your upper abdomen. It can also remove nearly all the fat of your lower abdomen as well as the stretch marks

On average, most people can gain five or more pounds a year. That is why in five short years, people step on a scale and cannot believe they are nearly FIFTY pounds overweight. Weight has a way of sneaking up on you over time. You do not get overweight overnight and you do not lose the weight overnight either. Both take time, but fortunately losing weight can be faster if you follow a strict nutritional and exercise plan. Both take only minutes a day. You need to either stick to your food and exercise plan or start a plan now if you have not been active or concerned about your food intake in a long time.

Here are a few eating tips and some ideas on quick exercises routines to try when time is limited:

1) Lay off the fast food – Before you leave for a long day at work, try to eat before you leave and pack a lunch. Foods high in protein mixed with a natural carbohydrate are great energy meals. Try a lean turkey or chicken sandwich with vegetables like lettuce and tomato. Watch out for the mayo – too many calories and fat grams. Try mustard instead. Fruits are great quick snacks too. Try apples, oranges, bananas for natural sources of energy.

2) Wake up and burn some calories – As busy days pile up with more and more obligations, the scheduled 5:00pm workout can easily get bumped! Make thirty minutes of exercise fit into your mornings and do some type of workout.

- Try biking, walking, or running for 30 minutes

- Go to your gym for a quick circuit routine

- Try calisthenics like jumping jacks / pushups / crunch routine and jumping jacks / squats / lunges / crunches listed above

3) Don’t wait – Start NOW! – Why wait? When you can, you should try to eat at regularly scheduled times during the day. Healthy snacks and meals will carry you through your stressful days much better than skipping meals or binge eating. You will find that if you keep a good schedule, you will lose weight and inches. Add exercise to the plan and you will also get fit and feel better than you have in years. Try an eating schedule of the following recommended times:

i. 0630 – breakfast

ii. 0930 – morning snack

iii. 1230 – lunch

iv. 1530 – afternoon snack

v. 1830 – dinner

If your days are longer than 15-18 hours you should try another light snack of foods like yogurt, grapes, milk. Other snacks during the day can be salads, fruits, lean meats, small sandwiches, boiled eggs and others. See chart on next page for better ideas on what to eat during the day and before and after exercise sessions.

4) Walk more – When on patrol, try to walk around an area if possible when going about your normal day. Burning a few more calories by walking is one of the easiest ways to walk off that extra weight. Just twenty minutes of brisk walking can burn over 100-150 calories.

5) Keep working the abdominal region and lower back – Not with food but with exercises like crunches, sit-ups, and lower back exercises and stretches. When you do these exercises for just 5-10 minutes daily, it is easier to remember to watch your food intake and stop yourself from gorging.

Overall, it is important to keep up the habit of moving more and eating less. These tips can help you prevent unneeded weight gain and lose the extra weight you have.

Want to Lose Weight? Calories OUT Must Be Greater Than Calories IN

To lose weight, there are a few factors that you must consider for any weight loss program to be effective. If you remember the following formulas, you should be able to lose weight in a healthy manner and better yet, KEEP IT OFF!

Formula #1: Calories OUT > Calories IN = Weight Loss

This formula is as basic as weight loss gets. If you exercise more calories than you eat at the end of the day, you will lose weight. Creating a calorie deficiency at the end of a day does not mean you have to starve yourself. In fact, decreasing your calories too much can have an opposite effect on the body and cause what I refer to as CAMEL MODE. Plus, you will not have energy at the end of the day to exercise.

The human body is built for survival and when we receive too few calories and not enough water, you can actually shut down your metabolism to a point where you will not burn fat and store water. So, you will not lose weight, but you could gain weight by the increased water retention.

This is where Formula #2 comes into play: Water + Oxygen = Fat burning

Basically, the body needs water and increased oxygen to burn fat as an energy source. The water intake should be anywhere from ½ gallon for women and up to 1 gallon a day for men. This can be tough to do while on duty in a patrol car, so limit your intake during the day and catch up once off-duty.

As you add more water to your system, your body will be able to use the retained water for excretion, prompting almost immediate weight loss that is healthy. This is not the same as sitting in a sauna and sweating which actually DEHYDRATES you. Adding water will REHYDRATE you and enable the body to burn more fat as long as you increase your oxygen intake by doing some form of exercise. Walking, swimming, biking, jogging, even yard work, and calisthenics can help with working your cardio-vascular system.

Here are some sample calorie expenditures for a variety of activities for people who weigh 130 – 190 lbs. If you weigh more that 190 lbs you will actually burn slightly more calories than a lighter person.

Activity | 130 lbs | 190 lbs

Aerobics | 300 | 500 | calories per hour

Basketball game | 475 | 675

Pt – pushups etc | 480 | 690

Child care | 210 | 300

Gardening | 290 | 400

Jogging | 410 | 600

Pushing stroller | 150 | 210

Jumping jacks / rope | 450 | 650

Swimming | 550 | 890

Tennis | 400 | 600

Walking 4 mph | 230 | 350

These are but a few of the ways to burn calories and of course breathing, sitting, standing, doing anything burns calories -even sleeping! But as you can see, the above the activities that burn the most are rigorous or the ones that can be done for several hours for best results. Remember to do your weightlifting, sprinting or calisthenics first, then do your lower heart rate cardio to burn optimal amounts of fat.

One quick note on the other side of the caloric equation is CALORIES IN. If you take a look at the following eating plan, you will get an idea of how to eat to lose weight without starving yourself.

But it is never a good idea to limit your calories under 1800 calories per day or skip meals. In fact, you should consult a nutritionist or dietician for a plan if you plan to go under 1800 calories. The main reason is that you can lose weight but become unhealthy due to lack of vitamins, minerals and other nutrients from a lower calorie diet.

When the days are long and you just cannot eat well, a product I like to use is called ASAP – made by Never Quit Industries. It is a powdered meal replacement with good macro-nutrients in it. It reminds me of a advanced form of Instant Breakfast