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	<title>Balanced Body Bootcamp</title>
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	<link>http://www.balancedbodybootcamp.com</link>
	<description>Helping women find balance in fitness and in life</description>
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		<title>Randy J.</title>
		<link>http://www.balancedbodybootcamp.com/2012/05/randy-j/</link>
		<comments>http://www.balancedbodybootcamp.com/2012/05/randy-j/#comments</comments>
		<pubDate>Sun, 20 May 2012 06:15:57 +0000</pubDate>
		<dc:creator>Kristen Poczulp</dc:creator>
				<category><![CDATA[Testimonials]]></category>

		<guid isPermaLink="false">http://www.balancedbodybootcamp.com/?p=467</guid>
		<description><![CDATA[]]></description>
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		<title>Kristin R.</title>
		<link>http://www.balancedbodybootcamp.com/2012/05/kristin-r/</link>
		<comments>http://www.balancedbodybootcamp.com/2012/05/kristin-r/#comments</comments>
		<pubDate>Sun, 20 May 2012 06:14:00 +0000</pubDate>
		<dc:creator>Kristen Poczulp</dc:creator>
				<category><![CDATA[Testimonials]]></category>

		<guid isPermaLink="false">http://www.balancedbodybootcamp.com/?p=463</guid>
		<description><![CDATA[&#8220;These are all the things I LOVE about Balanced Body Bootcamp: Camaraderie &#8211; Seeing all my friends and new bootcamp friend(s) in the morning for a strenuous workout. I would hate to be out at 5:30am with a bunch of people I don&#8217;t like. Truly, I mean this. I LOVE the camaraderie!! Commitment &#8211; I have committed to bootcamp and making that commitment to others makes me HAVE to be accountable. Therefore, I will get up at 5am in order to attend my bootcamp. Otherwise, maybe I wouldn&#8217;t work out that day. It&#8217;s working &#8211; Every single session is strenuous enough but not overly. I feel sore the next day, but not to the point where I can&#8217;t walk up the stairs or lift my baby up. The work out isn&#8217;t wimpy either, which I truly appreciate. I could go to the gym and do my own wimpy workouts. I think the program is a perfect fit for what I am looking for because I won&#8217;t do these exercises on my own.&#8221;]]></description>
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		<title>Dena F.</title>
		<link>http://www.balancedbodybootcamp.com/2012/05/dena-f/</link>
		<comments>http://www.balancedbodybootcamp.com/2012/05/dena-f/#comments</comments>
		<pubDate>Sun, 20 May 2012 06:10:46 +0000</pubDate>
		<dc:creator>Kristen Poczulp</dc:creator>
				<category><![CDATA[Testimonials]]></category>

		<guid isPermaLink="false">http://www.balancedbodybootcamp.com/?p=460</guid>
		<description><![CDATA[&#8220;After I had my first child it took me almost 3 years to lose all the &#8216;baby weight&#8217;&#8230;I am 4 months post partum and am only ten pounds away from my pre-pregnancy weight. I contribute this to Balanced Body Bootcamp!&#8221; &#8220;At the beginning of Kristen&#8217;s bootcamp I could barely do a push-up (on my knees). Now I can do about 20 push-ups on my toes! I have so much more energy during the days after bootcamp. It is so nice getting my workout finished all before 6:30am. There is no way I would EVER work out this hard in a gym by myself! Thank you so much Kristen, you have inspired me to take my fitness and health to the next level!&#8221;]]></description>
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		<title>Exercise and Cancer Treatment &#8211; Guest Post</title>
		<link>http://www.balancedbodybootcamp.com/2012/01/exercise-and-cancer-treatment-guest-post/</link>
		<comments>http://www.balancedbodybootcamp.com/2012/01/exercise-and-cancer-treatment-guest-post/#comments</comments>
		<pubDate>Thu, 26 Jan 2012 16:30:33 +0000</pubDate>
		<dc:creator>Kristen Poczulp</dc:creator>
				<category><![CDATA[Exercise]]></category>
		<category><![CDATA[bootcamp]]></category>
		<category><![CDATA[health]]></category>
		<category><![CDATA[personal training]]></category>
		<category><![CDATA[wellness]]></category>

		<guid isPermaLink="false">http://www.balancedbodybootcamp.com/?p=336</guid>
		<description><![CDATA[Benefits of Personal Training for Cancer Patients Guest Post By: Jackie Clark If you&#8217;ve just been diagnosed with cancer, such as a mesothelioma prognosis, are currently undergoing chemotherapy and radiation treatments, or are a cancer survivor, you&#8217;re probably itching for a way to increase your health and prevent your cancer from getting worse or recurring. While many people who are dealing with cancer, such as mesothelioma, breast cancer, and prostate cancer, you may feel fatigued. For these reasons it&#8217;s extremely important to maintain a healthy, active lifestyle. For people who have never worked out before or who are looking for some extra support, hiring a personal trainer may be just the answer. A trainer will be able to design a unique workout regime that&#8217;s person-specific and they&#8217;ll also be there beside you as you work out to provide words of encouragement and guidance. What&#8217;s the point of doing an exercise over and over if you&#8217;re not doing it correctly? A personal trainer will be able to show you exactly how to perform certain exercises, push you when your energy is flagging and tell you when you should stop and rest your body. Exercising and eating healthy will keep your body functioning as well as possible, which is of the upmost importance when you&#8217;re dealing with cancer or recovering from cancer. According to WebMD.com, fitness and moderate exercise is associated with warding off a recurrence of cancer. And for people who haven’t yet battled cancer, working out is a great way to ward it off entirely. According to the website, being overweight is associated with a high chance of cancer recurring. Exercise is one of the best ways to maintain your weight and keep you in a healthy weight range. A combination of stretching, muscle strengthening and cardiovascular activity should be practiced regularly. One of the best stretching exercises is yoga &#8211; beginners can start with simple, easy moves, graduating to more complex positions once they get comfortable. Muscle strengthening can be done using lightweights twice a week. Also, basic exercises like the plank, sit-ups, pushups, squats and lunges will help you to strengthen different muscles in your body. Cardiovascular exercise includes walking, running, biking and swimming. It&#8217;s important to remember that exercise, especially for cancer patients, doesn&#8217;t have to be too intense of vigorous. Even light to moderate activity that&#8217;s performed most days each week is better than nothing. As you start to feel more strong and healthy, you can increase the intensity of your workouts. Working with a personal trainer will help you to determine what level you&#8217;re currently at.]]></description>
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		<slash:comments>2</slash:comments>
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		<title>Workouts for week of 1/9/2012</title>
		<link>http://www.balancedbodybootcamp.com/2012/01/workouts-for-week-of-192012/</link>
		<comments>http://www.balancedbodybootcamp.com/2012/01/workouts-for-week-of-192012/#comments</comments>
		<pubDate>Fri, 13 Jan 2012 18:14:43 +0000</pubDate>
		<dc:creator>Kristen Poczulp</dc:creator>
				<category><![CDATA[Chronicles of an OUT OF SHAPE trainer]]></category>
		<category><![CDATA[Exercise]]></category>

		<guid isPermaLink="false">http://www.balancedbodybootcamp.com/?p=345</guid>
		<description><![CDATA[HAPPY NEW YEAR! Whew, from Thanksgiving to January 8th was a whirlwind.  Actually it started at my birthday at the end of October and then there was Halloween, then Thanksgiving, then Christmas, travelling to and around California for 2 weeks, my youngest was sick for well over a week, throw in a couple of birthdays here and there, then New Years and then my bridal tradeshow on Jan 7-8.  I am SOOO happy 2012 is here! I was gone from bootcamp for 3 weeks so here are my workout results for this week: Monday, Jan 9th, 2012 Calories burned: 628 calories (35% fat)! Avg Heart Rate: 145 Max Heart Rate: 181 Wednesday, Jan 11th, 2012: Calories burned: 515 calories (40% fat) Avg Heart Rate: 144 Max Heart Rate:182 Friday, Jan 13th, 2012 Calories burned: 449 calories, but I think this was more like 500+ because I didn&#8217;t start my watch until after my warm up run (40% fat) Avg Heart Rate: 146 Max Heart Rate: 176 Man, Jody is BRINGING IT in 2012.  I love how&#8217;s she&#8217;s really stepped it up.  Not letting us rest (lolly-gag), pushing us.  It&#8217;s awesome!  And that&#8217;s EXACTLY what it takes to get results, ESPECIALLY if you&#8217;ve been working out for a while.  Like my last post said DON&#8217;T LET YOURSELF PLATEAU.  Always be finding new ways to push yourself, to make your workout just a little bit harder.  The minute things start to feel &#8216;easy&#8217; STEP IT UP!!! It&#8217;s your body, they are your goals &#8211; make the most of your workout. That&#8217;s all for now.  Let me know what you think! Yours in health, &#160; Kristen P. &#160; &#160; &#160; &#160; &#160;]]></description>
		<wfw:commentRss>http://www.balancedbodybootcamp.com/2012/01/workouts-for-week-of-192012/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
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		<title>Top 4 Reasons Why You&#8217;re Not Losing Weight (and a couple quick &amp; easy fixes!)</title>
		<link>http://www.balancedbodybootcamp.com/2012/01/top-4-reasons-why-youre-not-losing-weight-and-a-couple-quick-easy-fixes/</link>
		<comments>http://www.balancedbodybootcamp.com/2012/01/top-4-reasons-why-youre-not-losing-weight-and-a-couple-quick-easy-fixes/#comments</comments>
		<pubDate>Thu, 12 Jan 2012 22:37:05 +0000</pubDate>
		<dc:creator>Kristen Poczulp</dc:creator>
				<category><![CDATA[Exercise]]></category>
		<category><![CDATA[Nutrition]]></category>

		<guid isPermaLink="false">http://www.balancedbodybootcamp.com/?p=338</guid>
		<description><![CDATA[I&#8217;ve heard it from friends and clients alike&#8230; &#8220;I work out all the time and I&#8217;m not losing weight.&#8221;  OK, I&#8217;m gonna get a LITTLE in your face on this post and have you take a long hard look at yourself.  Don&#8217;t be scared, I&#8217;ll go easy on you (kinda)! #1. You&#8217;re not working out hard enough.  Yup, it&#8217;s true.  What happens with the body is that workouts that killed you 2 months ago, don&#8217;t kill you anymore.  It&#8217;s called adaptation.  Your body got worked and then, it adapted.  It got stronger, faster and in better cardiovascular shape.  So, now the workout that killed you 2 months ago is not really killing you anymore so we need to figure out how we can make it KILL YOU again.  How do you do that? Kick your own butt!   When your trainer says do 25 pushups, try to remember how many you did last time (ON YOUR TOES) and push to do 1, 2 or 5 more.  If you&#8217;ve never done pushups on your toes, DO THEM NOW! Even ONE will work you harder.  The beauty of working out is that FAILURE is a good thing!  Work yourself on strength exercises to failure (meaning, &#8220;I can&#8217;t do another one without collapsing&#8221;).  Of course, don&#8217;t KILL yourself, just push.  Hard.  Harder than that!   HARDER!!!  There you go, that&#8217;s better. #2. You&#8217;re doing &#8216;steady state&#8217; exercise.  For the LONGEST time, moderate exercise was touted as the best way to lose weight (thanks 90&#8242;s, the &#8220;fat-burning zone&#8221; and the invention of STEP aerobics).  Now, it&#8217;s been proved that adding intervals to the mix is best for cardiovascular health AS WELL AS fat and calorie burning. So, if you&#8217;re running, add in some interval sprints or bursts at 75-80% of your max for 30-45 seconds every few miles or minutes.  If you&#8217;re hiking, run up that hill for 30 second intervals every 2-3 minutes.  Leave the moderate, steady state exercise back in the 90&#8242;s. #3. Your weights aren&#8217;t heavy enough. LADIES, I&#8217;m talkin&#8217; to you!  There are VERY few women who have enough testosterone that they will GET HUGE.  At the height of my training back in my very fit single days, I was military pressing 30 lb dumbbells.  That&#8217;s 30lbs in each hand.  If you&#8217;re afraid that a 12-lb or 15-lb weight will get you big, IT WON&#8217;T!  I promise. Up your weights.  As a general rule of thumb, if you can do an exercise past 15 reps and keep going without muscle failure, you&#8217;re weights for that exercise are too light.   Always start with your heavies and move down if you need to! #4. Your eating is bad.  And this one goes deeper than just WHAT you&#8217;re eating.  I am more concerned with WHEN, WHY and HOW you&#8217;re eating.  If you build a house on a bad foundation, what happens?  It will eventually crumble.  That&#8217;s exactly what happens to any &#8216;diet&#8217; or &#8216;nutrition&#8217; plan you decide to embark on (even ours)...]]></description>
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		<slash:comments>2</slash:comments>
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		<item>
		<title>I am thankful for you!</title>
		<link>http://www.balancedbodybootcamp.com/2011/11/i-am-thankful-for-you/</link>
		<comments>http://www.balancedbodybootcamp.com/2011/11/i-am-thankful-for-you/#comments</comments>
		<pubDate>Thu, 24 Nov 2011 04:32:13 +0000</pubDate>
		<dc:creator>Kristen Poczulp</dc:creator>
				<category><![CDATA[Philosophy]]></category>

		<guid isPermaLink="false">http://www.balancedbodybootcamp.com/?p=321</guid>
		<description><![CDATA[At this time of year, it is very easy for me to take stock of everything I am grateful for.  It&#8217;s just the spirit of the season!  At this time of the year, I LOVE my family, my house, my circumstances &#8211; the good, the bad AND the ugly! It&#8217;s much harder for me to practice gratitude in my everyday life.  I TRY, don&#8217;t get me wrong, I DO!!  But, that little voice in my head (you know the one &#8230; annoying, negative, a downer, depressing) always focuses on the things I DON&#8217;T have or CAN&#8217;T DO.  My house isn&#8217;t big enough, my thighs aren&#8217;t small enough, my skin isn&#8217;t supple enough &#8230;. the list just keeps on going.   That negative voice is &#8220;good&#8221; in the sense that it helps keep me &#8216;goal-oriented&#8217; &#8211; working hard on my business so I can provide my family with the nice things in life, working OUT hard so those thighs get smaller, saving up my money for botox &#8230;. OK, this one I&#8217;m not really sure how to set a goal for. And while it&#8217;s good to have goals and to strive for things OUT THERE in the future, it really is a breeding ground for being disconnected with the present moments and gifts of life.  If there was ONE thing (besides my thighs) that I could change about myself right now, it would be this&#8230; being able to STAY PRESENT amidst all the chaos in life. So, at this time of year, I am taking stock and I wanted to share some of the things (silly and significant) that I am grateful for and I hope it helps to spark seeing the brilliance in the little as well as the big things in YOUR life. I am grateful for: MY CLIENTS - Truly, I am.  Since I launched my business in October 2009, my company has helped MORE THAN 500women get stronger and faster and do things some of them NEVER THOUGHT they&#8217;d be able to do (YES, I&#8217;m talking to you Stephanie S).  I am reminded ALL THE TIME about how flippin&#8217; cool it is that not even a year ago, I was sitting behind a desk working for a company that really didn&#8217;t care about me.  And if they did care, they didn&#8217;t show it.  And now, I&#8217;m able to help women in my community get fit and strong and powerful.  Thank you for believing in my product and in me &#8211; I have met some amazing women and made some truly special friends.  THANK YOU!! MY FAMILY -  I have a WONDERFUL, patient and caring husband who REMINDS me all the time to slow down, be present and remember that right now is truly all that we have.  My two beautiful GIFTS FROM HEAVEN, my daughters Reese and Ryan.  I look into their eyes and I&#8217;m blown away at the brilliance of bringing children into the world.  What an AWESOME responsibility with some MIND-BLOWING benefits.  My sister, my mom, my brothers and my dad are all alive and well and I am SOOOOOOOOOOOO grateful for...]]></description>
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		<slash:comments>1</slash:comments>
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		<item>
		<title>OK, this is getting ridiculous&#8230; am I really THAT busy?</title>
		<link>http://www.balancedbodybootcamp.com/2011/11/ok-this-is-getting-ridiculous-am-i-really-that-busy/</link>
		<comments>http://www.balancedbodybootcamp.com/2011/11/ok-this-is-getting-ridiculous-am-i-really-that-busy/#comments</comments>
		<pubDate>Tue, 22 Nov 2011 03:12:22 +0000</pubDate>
		<dc:creator>Kristen Poczulp</dc:creator>
				<category><![CDATA[Chronicles of an OUT OF SHAPE trainer]]></category>
		<category><![CDATA[Exercise]]></category>

		<guid isPermaLink="false">http://www.balancedbodybootcamp.com/?p=316</guid>
		<description><![CDATA[The answer is YES.  But, it&#8217;s no excuse.  I can&#8217;t believe I haven&#8217;t posted since Nov 4th.  CRAP! Here is a summary of my workouts since then: Monday, Nov 7th &#8211; I missed bootcamp and didn&#8217;t do a makeup workout! Wednesday, Nov 9th Calories burned: 512 (40% from fat).  WOW!  I wish I could remember what this workout entailed. Average heart rate:  144 Maximum heart rate: 173 Time in zone: 46 out of 60 minutes Friday, Nov 11 Calories burned: 468 (45% from fat) Average heart rate:  134 Maximum heart rate: 186 Time in zone: 36 out of 60 minutes Monday, Nov 14th Calories burned: 388 (45% from fat) Average heart rate:  138 Maximum heart rate: 166 Time in zone: 39 out of 54 minutes TUESDAY, NOV 15th (I slipped in an extra hard core spinning workout &#8211; it was hard but I found myself bored to tears.  I am SOOO used to how awesome it is mixing it up in bootcamp &#8211; LOVE IT!!) Calories burned: 466  (45% from fat) Average heart rate:  141 Maximum heart rate: 167 Time in zone: 46 out of 60 minutes Wednesday, Nov 16th Calories burned: 450 (45% fat) Average heart rate:  134 Maximum heart rate: 211 (obviously my heart rate monitor lost connection with my skin.  I say I hit 175 DEFINITELY NOT 211) Time in zone:  32 out of 60 minutes Friday, Nov 18th Calories burned: 450 (45% fat) Average heart rate:  134 Maximum heart rate: 211 (obviously my heart rate monitor lost connection with my skin.  I say I hit 175 DEFINITELY NOT 211) Time in zone:  32 out of 60 minutes Monday, Nov 21st Calories burned: 390 (45% fat) Average heart rate:  133 Maximum heart rate: 214 (CRAP it did it again!) Time in zone:  35 out of 58 minutes This week is Thanksgiving, so we have class on Wednesday but not on Friday.  A handful of us bootcampers are taking part in the Thanksgiving Day fun run and we&#8217;ll be doing a 5K.  I can&#8217;t believe I&#8217;m actually doing this.  Running has NOT been difficult lately.  There is hope for anyone and everyone who RIGHT NOW HATES RUNNING. Keep at it, don&#8217;t give up, set a realistic goal and get at least one running buddy.  All of these things will contribute to your small successes. Picture yourself as a baby, just learning to walk.  Because you are.  Only you&#8217;re a BIG grownup baby, learning to run.  It&#8217;s fun, if you let yourself learn. &#160; Until next time (and hopefully that&#8217;s SOONER rather than LATER), &#160; Kristen P. &#160;]]></description>
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		<slash:comments>0</slash:comments>
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		<title>HALLOWEEN treats&#8230; I mean WORKOUTS!!</title>
		<link>http://www.balancedbodybootcamp.com/2011/11/halloween-treats-i-mean-workouts/</link>
		<comments>http://www.balancedbodybootcamp.com/2011/11/halloween-treats-i-mean-workouts/#comments</comments>
		<pubDate>Fri, 04 Nov 2011 19:45:36 +0000</pubDate>
		<dc:creator>Kristen Poczulp</dc:creator>
				<category><![CDATA[Chronicles of an OUT OF SHAPE trainer]]></category>

		<guid isPermaLink="false">http://www.balancedbodybootcamp.com/?p=311</guid>
		<description><![CDATA[I have deduced that I can probably only commit to posting my exercise results ONCE a week as opposed to THREE times.  UGH!! So, here are my results from HALLOWEEN (and the two workouts after).  I slacked off and hit the snooze button on Halloween morning because I was BEAT&#8230; but I did go for a hike later that day (sucky results): Monday, October 31st, total workout time was 42 minutes Calories burned: 257 50% fat Average heart rate: 127 Max heart rate: 162 I spent ONLY 17 minutes in my target heart rate zone. Wednesday, November 2nd, total workout time was 59 minutes Calories burned: 403 Average heart rate: 134 Max heart rate: 171 I spent 35 minutes in my target heart rate zone. Friday, November 4th, total workout time was 62 minutes Calories burned: 440 Average heart rate: 137 Max heart rate: 186 Monday&#8217;s LAME ASS hike (of course just from the calorie expenditure standpoint) was BRUTAL because I felt like I had lead boots while hiking up this mountain.  I talked to my sister and she said she had the same feeling and struggled with Monday&#8217;s bootcamp workout. Conversely, during today&#8217;s workout, I felt like I had WINGS on my shoes.  SERIOUSLY!!  I ran our 1/2 mile warm up lap and only hit 156 BPM.  When I started bootcamp almost 8 weeks ago, I would hit 175 during the run EASY! We also did a jog drill within the workout and again, it felt easier than running has ever been for me.  I wasn&#8217;t the last person running, I was the 4th &#8230; FROM THE FRONT. I love to celebrate these small, little physical victories and you should too.  Anything that&#8217;s progress should be celebrated.  It happens in such small increments that we sometimes don&#8217;t feel like we&#8217;re getting any better.  That&#8217;s why it&#8217;s SO important to benchmark! OK, done for now.  I will post all of my workouts next week on Friday. Until then, Kristen P. &#160;]]></description>
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		<slash:comments>2</slash:comments>
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		<title>MISSING workout results&#8230; but it&#8217;s my birthday!!</title>
		<link>http://www.balancedbodybootcamp.com/2011/10/missing-workout-results-but-its-my-birthday/</link>
		<comments>http://www.balancedbodybootcamp.com/2011/10/missing-workout-results-but-its-my-birthday/#comments</comments>
		<pubDate>Wed, 26 Oct 2011 14:13:02 +0000</pubDate>
		<dc:creator>Kristen Poczulp</dc:creator>
				<category><![CDATA[Chronicles of an OUT OF SHAPE trainer]]></category>

		<guid isPermaLink="false">http://www.balancedbodybootcamp.com/?p=308</guid>
		<description><![CDATA[WOW!   Where have the last 2 1/2 weeks gone?  I&#8217;ve been super swamped with trying to get my new locations all squared away AND hire new trainers AND market one of our camps AND&#8230; you know the rest.  So, here are my weekly stats for the last couple of weeks&#8230; For the week of October 9th, I worked out 3 times for a total of 3 hours and 6 minutes, with a total calorie expenditure of 1101 calories and I spent an average of 35 minutes in my target heart rate zone. For the week of October 16th, I worked out 4 times for a total of 3 hours and 50 minutes, with a total calorie expenditure of 1610 calories and I spent an average of 58 minutes in my target heart rate zone. For the week of October 23rd, I&#8217;ve worked out 2 times so far for a total of 2 hours and 4 minutes, with a total calorie expenditure of 918 calories and I spent an average of 43 minutes in my target heart rate zone. And, I&#8217;ve ordered and received my Isagenix 30-day Cleanse and Weight Loss program and will start on November 5th.  I wanted to do ONLY bootcamp for 2 months to see what kinds of results I could get.  Keep posted for cleanse results.  I hope to be in my skinny jeans for Thanksgiving! To your health and until next time! Kristen P. P.S. Oh yeah, it&#8217;s my 41st birthday today!  I am so grateful to have a wonderful husband, two amazing and healthy children, my family close by and MY HEALTH! &#160;]]></description>
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		<slash:comments>27</slash:comments>
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