Nutrtion Info For All Our New Boot Campers

Nutrition

How to get Lean in 2013

I couldn't resist a good rhyme!  Sorry, I know its cheesy...  I digress.  Lets talk about some nutrition:

Here is our Basic Boot Camp Break Down-

1. Lean Meats- Chicken, Steak, Pork, Venison, Lean Ground Beef, Fish, Fowl.
2. Veggies- Anything goes in the veggie department!  Here are just a few that I use: lettuce, spinach, collard greens, cabbage, tomatoes, onions, red pepper, yellow pepper, green pepper, asparagus, broccoli, carrots, cauliflower, green beans, celery, sweet potatoes and olives.
3. Fruit-  During our 6 week boot camp only eat fruit sparingly. 1 piece a day should be your goal.
4. Nuts and Seeds- Again watch out for these guys because they are loaded in calories.  Eat them sparingly!
5.  NO SUGAR!  Sugar is toxic to the body and will slow weight loss dramatically.  
6. If its white... IT AIN'T RIGHT!  No rice, no white potatoes, no bread, no pasta, no cereal, and noooooo junk food! 

 Make sure you read the inside of your little black book.  It has tons of good information in there!  I will leave you with a shopping list!

meat, poultry and fish
Extra Lean Ground Sirloin (3 x 1lb packages) Boneless Chicken Breasts (2 x 1lb packages) Mild Turkey Sausage
Salmon (2 large filets)
eggs
Omega-3 Eggs (2 dozen)
Egg Whites

fruit Apples (12)
Tangerines (6)
Red Grapes (large bunch)
Pineapple (2 cut and cored fresh pineapples) Strawberries (2 cartons)
Blueberries (2 cartons)
vegetables
Spinach (4 bags, 6oz each)
Red, Yellow, and Green Peppers (8) Cucumbers (2)
Tomatoes (2) 
Baby Carrots

sauces and condiments
Pesto (one jar of basil pesto, one jar of sun-dried tomato pesto) Peanut Satay Sauce (1 bottle)
Curry Sauce (1 bottle)
Tomato Pasta Sauce (2 large jars)
Apple Cider Vinegar (1 bottle) Raspberry Vinegar (1 bottle)
Red Wine Vinegar (1 bottle)
Balsamic Vinegar (1 bottle)
beverages Water (1 large Brita filtered jug)  
so, what on my list?
Soft drinks, fruit juices and milk
High fat and sugar salad dressings and other condiments 
Processed breads
Highly processed, pre-packaged foods

Recipe ideas to come!  Gotta eat lean to be lean! 

I AM VERSUS Challenge Details

The Details:

6 Week Challenge:
Open to 40 athletes (current clients at Versus Indoor and Outdoor.)
Cost: $50 a person
Kick Off & Benchmark Location: Versus Gym in Oak Grove
Scaled to ALL LEVELS of Fitness – no experience necessary!

The Challenge Includes

Benchmark Workouts
Weekly Workouts
Weekly  Food Log Review
Nutrition Seminar
A Versus Coach to keep you accountable to your goals
  Workouts with your team/coach
1 skills workshop
A Challenge T-Shirt

Dates You Need to Know:

Sunday, January 20th: Registration closes
Saturday, January 26th: Benchmark Workout
Monday, January 28th : Challenge T-Shirt Size Deadline
Tuesday, January 29th: Make Up Workout
Saturday, February 16th: Skills Workshop
Saturday, March 2th: Finale Workout

Challenge FAQs:

What are the additional (at home) workouts like?
The workouts will focus on strength, endurance, met con and body weight resistance WODs. These are scalable to all levels.
What if I already train 5 days a week, is this challenge for me?
That depends – do you want to reach your goals FASTER? Then, YES!
How do I know which workouts to take on?
Your assigned coach will help you through all workout questions
I can’t make the benchmark day, can I still take on the challenge?
YES! We have a scheduled make-up benchmark date. If you cannot make the make-up benchmark date your I Am Versus coach will schedule a time with you.
I just started Versus, can I take this challenge on?
Absolutely. In fact, we recommend it. Athletes of all levels take on this challenge and everyone gets results.

Sign up at Versus or through your Versus Coach.

Why sign up for the "I am Versus Challenge?"

WHY SIGN UP? 

From Coach Jeri Krebs

I always knew I had a competitive streak but Versus has opened my eyes to a completely different side that I didn't realize existed. Many of our workouts turn into a competition. Whether it's with your class or the gym as a whole, we write or score the workouts on the whiteboard.  Anyone can see it. We find our max in various movements and use that number as a basis to workout with until we do it again.  I like that!  I like a challenge!  I like seeing results!

I am a numbers and goals kind of person.  When I first heard about the very first "Palace Pageant Challenge", I was hesitant about signing up.  I wanted to make sure it was fair and also confirm there would be no swimsuits involved (ha ha).  Once I realized there were 3 parts and all were based on a percentage of improvement, I knew I had to do it!  I now had 3 different opportunities to see improvement (1) workout/retest, (2) weight loss, and (3) strength.

We were assigned a black book to record nutrition and we had to bring it with us every time we came to the gym.  Coach Michael and Coach Steve checked it and suggested changes to our diets where needed.  I didn't think I could win the weight loss portion, but I knew my black book had to be loaded with healthy foods so I could perform at my best.

So, I knew I wasn't winning the weight loss portion, but I thought I had an outside shot at the workout portion or strength improvement.  I pushed really hard each workout and didn't miss one class.  However, one day a light bulb went off: I knew the competition was stiff and I could see everyone was giving it all they had in that one hour class, but what were they doing outside of the gym?  How clean were they eating?  Did they slack off on the weekends?  Maybe I could win the weight loss!  I wasn't technically overweight, but I was overweight for my liking and if it were based on a percentage I would be more disciplined than I ever was to get results.  Remember, this was an 8 week challenge people!  I couldn't afford one cheat meal, so I.did.not.cheat! No ice cream, no bread, no more mini bites of "this or that" and as many vegetables and lean meat as I could find!  I've never been one to drink my calories because it's always seemed like such a waste, but I can tell you I'm pretty sure I drank my weight in water each day.  Each time nutrition was discussed, I was listening.  If a workout was suggested, I did it.  If someone else in the challenge was staying later or arriving early to practice form or technique, it encouraged me to do so as well.  The challenge was just what I needed for accountability, motivation, and results.  I lost 14lbs and went from a size 6 to a size 2. I genuinely was shocked when I saw the scale.  I remember Steve looking at the scale and then back at my starting weight in disbelief!!

Needless to say when the I AM Versus Challenge rolled around, I was waiting to be in the first 30 people that signed up. I needed something to motivate me.  I wanted more results!  In my opinion, the extra accountability, the extra push, the strict nutrition guidelines, the RESULTS never would have happened without the challenge.

Purvis Boot Camp Details

Purvis Boot Camp

Our very first Purvis Boot Camp is fast approaching.  We have people signing up already so we want to provide you with all the details:

When is it?   Start Date is Monday January 14th at 5:30pm


Where is it?  Purvis Lower Elementary.  Our alternate location will be the Votech Center

What to bring?  Water, a yoga mat for situps, a towel if you want one, and an awesome attitude!

We want everyone interested and folks that have signed up already to come to a Free Workout this Saturday the 12th at 9am or 10am at Versus Strength and Conditioning gym.  The gym is located at 48 Liberty Place across HWY 98 from lake serene grocery.

You get to meet your coach, get a free workout and also get some free nutrition advice!  We want all of you there!  Make a change not an excuse!

I AM VERSUS

I AM VERSUS CHALLENGE

Take 2013 by storm!

 

The "I AM VERSUS" challenge will kick off January 21st.






I am Versus from Sam McAlister

2013 is here y'all

Never say Never.

Well, the Mayans were wrong.  We are all still here... I know a few of you out there are saying, "Steve you are a little late.  The whole apocalypse thing was on the 21st."

-I know that.  But, I've been hiding in a bunker since the 19th...  I kid I kid! :)

Since the world is still here, I guess we need to make some New Years Resolutions right?  Where should we start?  I own a gym, so I am supposed to say, "Lose weight" -typical.

Instead of weight loss lets work on building muscle!!  I really want to work on one muscle in particular.

Many are the plans in a man's heart, but it is the LORD's purpose that prevails. 
Proverbs 19:21

will give you a new heart and put a new spirit in you; I will remove from you your heart of stone and give you a heart of flesh.
Ezekiel 36:26

The good man brings good things out of the good stored up in his heart, and the evil man brings evil things out of the evil stored up in his heart. For out of the overflow of his heart his mouth speaks.
Luke 6:45

Make a resolution that matters.  If you do, nothing can stop you. 

Holiday Schedule

Hi there folks!


Here is Versus's official Holiday Schedule:

Closed- December 24th,25th,26th,27th,28th,29th,30th,31st and January 1st!

Open: January 2nd with regular hours!

However, stay tuned to Facebook and all of our blogs for surprise workouts and limited gym hours on the 27th, 28th and 29th of December!

With all of this time off I would like for you guys and gals to accomplish a few things:

1.  Stretch or go to one of Tammy's Yoga Classes.  Yoga Room Schedule
2.  Practice the basics with this workout: Run 1min out and 1min back, then do 10 push ups, 15 situps, and 20 squats.  Do this 5 Rounds!  Also, go for a long run.  Try to stay moving for at least 60min.  I do not care if you run the entire time because moving for 60min is a great goal.
3.  Pick something you are not terribly good at and practice it for 15min
4.  Again, go to a Yoga Class, stretch, recover and take some time to heal any bumps and bruises.

MERRY CHRISTMAS!