UZ Fitness - Bees Creek Boot camp

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How do you think about what you eat?
Do you think of it as a Diet, or do you think of eating as comfort or do you think of it as Fueling your
Body?
I believe the healthy way of thinking about food is about Fueling your body, weather your goal is to
remove body fat, get leaner and stronger, to get you through your sports, school, normal day life. It also
helps with having a better relationship with food. We all need a certain about of food for our bodies to
function correctly, for our brain to be on point and for our focus to be sharp. Fulling your body is most
important.
Do you have a healthy relationship with food?
Knowing what the best foods are to fuel your body is the next thing. I believe that having at least 3
meals per day (depending on your goals, and expenditure will vary how many meals I would suggest,
however) all three meals should have Protein, Carbohydrates and healthy fats.
You can also gauge this on how you feel after you have eaten, every BODY is different, and every BODY
requires a different percentage of macronutrients.
Knowing your heritage is a great starting point. My heritage we hunted on land and the Ocean so for me
my first important Macro is Protein. Then there are 3 different body types (you can google them) my
body type requires healthy fats, so when serving up my plate of food I make sure I have a good amount
of protein, healthy fats and a small amount of Carbs.

How much should I consume? This will be explained in a later post.

Getting back to training. Here is a full body workout to get your body moving. You can do all of these with body weight only to start with.

5 mins walk and rolling

15 x Squats
10 x Push ups
15 x KB/BD Sumo Squat
15 x DB Shoulder press
15 x Straight leg DL or RDL

X 3 to 4 Rounds
Start with 3 rounds and the the following week add another round as you start to feel better in your body movements. Focus on correct technique with each exercise to get the best results and muscle activation.

I know it can be challenging getting back into a routine now that we are starting to get back to a normal life. Maybe you have had time off from an injury or operation, like myself.
I have had 8 weeks off from Training and work to recover from an ear surgery. I understand the struggles you may be going through, and its not easy to pull out of the place you might be in right now.
Here are my tips on getting back on track and feeling motivated to keep going to be the best version of yourself.

1. Focus on meal by meal. What I mean here is if you have found that your eating habits have not been the best. Start by making a clean healthy breakfast to start your day. After a few days add a clean healthy lunch and so on. Once you start eating better you will start to feel more in control and less inflamed. I personally tried to keep my nutrition as clean as when I was able to prepare my own meals.

2. Drink loads of water and drink herbal teas rather than sugary drinks.

3. Start slowly back into your exercise regime for a few weeks. Get your body moving by doing full body movements/resistance training at each of your sessions. Try adding a few 10 to 20mi s walks in. No need to do hours of cardio!

4. Be kind to yourself. We are so harsh on ourselves. By slowly chipping away each day you will see far better results than doing say a 3 day detox. You will get results that you can stick to and manage throughout the rest of your life.

5. Meditate, deep breathing, yoga. Whatever it is you like to do to take a step back heal and recover.

Remember to Lift weights! Replace body fat with muscle. Body fat takes up more room than muscle 😉

Sharyn Uzkuraitis is inviting you to a scheduled Zoom meeting.

Topic: Thursday 0530 HIIT
Time: This is a recurring meeting Meet anytime

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Meeting ID: 759 5022 9046
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Everyone is welcome! Get that extra push you need to power through a high intensity workout.

Sharyn Uzkuraitis is inviting you to a scheduled Zoom meeting.

Topic: UZ Fitness HIIT
Time: 7am Saturday

Join Zoom Meeting
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Meeting ID: 784 0321 6059
Password: 143008

Join our Cloud HD Video Meeting Zoom is the leader in modern enterprise video communications, with an easy, reliable cloud platform for video and audio conferencing, chat, and webinars across mobile, desktop, and room systems. Zoom Rooms is the original software-based conference room solution used around the world in board, confer...

Everyone is welcome! Tonights HIIT session

Sharyn Uzkuraitis is inviting you to a scheduled Zoom meeting.

Topic: Tuesday 6pm HIIT
Time: 6pm

Join Zoom Meeting
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Meeting ID: 780 0255 9019
Password: 5r4Jsr

Join our Cloud HD Video Meeting Zoom is the leader in modern enterprise video communications, with an easy, reliable cloud platform for video and audio conferencing, chat, and webinars across mobile, desktop, and room systems. Zoom Rooms is the original software-based conference room solution used around the world in board, confer...

Who will be joining me in the morning?

Sharyn Uzkuraitis is inviting you to a scheduled Zoom meeting.

Topic: UZ Fitness HIIT
Time: 7am

Join Zoom Meeting
https://us04web.zoom.us/j/78403216059?pwd=VXdrSExiZmF1SjdmSmcycytiTDB0UT09

Meeting ID: 784 0321 6059
Password: 143008

Join our Cloud HD Video Meeting Zoom is the leader in modern enterprise video communications, with an easy, reliable cloud platform for video and audio conferencing, chat, and webinars across mobile, desktop, and room systems. Zoom Rooms is the original software-based conference room solution used around the world in board, confer...

Whonis joining me at 0530 tomorrow?

Sharyn Uzkuraitis is inviting you to a scheduled Zoom meeting.

Topic: Thursday 0530 HIIT
Time: This is a recurring meeting Meet anytime

Join Zoom Meeting
https://us04web.zoom.us/j/75950229046?pwd=MjM2Vit4Mkx6SFBzbEhpNVlJWTI4QT09

Meeting ID: 759 5022 9046
Password: 5r4Jsr

Join our Cloud HD Video Meeting Zoom is the leader in modern enterprise video communications, with an easy, reliable cloud platform for video and audio conferencing, chat, and webinars across mobile, desktop, and room systems. Zoom Rooms is the original software-based conference room solution used around the world in board, confer...