Archive for May, 2010

Marketing Opportunity Available for Local Businesses

May 7, 2010

Summer Kids FitCamp Scholarships

Hi, I’m Julie Sawyer, owner and operator of Tuff Girl Bootcamps and Fitness Director at The Palisades Country Club.  I’m launching a kids’ fitness camp this summer to keep kids active and to help Charlotte families fight obesity.  As you may know, obesity is just a symptom; it’s inactivity that is a major contributor to North Carolina’s #5 ranking in the country in childhood obesity.  We want to make fitness fun for kids this summer; however, not everyone can afford to pay for summer camp for their child, no matter how much they need it.

Tuff Girl Bootcamps is going to be offering scholarships this summer for kids (boys and girls), based on need (both physically and financially).  Camps will be run each week throughout the summer at The Palisades Country Club from 9:30 AM to 1:30 PM.  (For more info, go to  We’re hoping to team up with local businesses to provide those scholarships. Would you be willing to help us this summer in providing an opportunity for a local child in need?

Here’s what you can receive in return for your donation:

1)  Your business name and logo will be on our camp T-shirt.

2)  Your business name and logo will be on our website in our sponsors and contributors section, on our facebook fan page, and will be posted on twitter at regular intervals.

3)  Also, a press release will go out on local business participation in promoting kids’ fitness, and your business name will be included in the press release.

4)  You also have the option of distributing information in our camp packets that go out with our campers on each Monday.

5)  You will receive a 1-month FREE membership to Tuff Girl Bootcamps for you and your spouse (or a friend.)

6)  You also have the option of sending your child to fitness camp for one week for half-price, or you may receive 2 weeks FREE depending on donation.

Here are your donation options:

1)  Level 1 Donation– 1/2 scholarship ($75)

In return for this donation, your business name and logo will be posted on our website, on our facebook fan page, on our blog, and will be posted on twitter.

2)  Level 2 Donation– Full scholarship ($150)

In return for this donation, you will receive “perks” 1 through 5 listed above, PLUS 1 week for your child to kids’ fitcamp for half-price.

3)  Level 3 Donation– 2 or more full scholarships.

In return for this donation, you receive ALL options listed above including 2 FREE weeks for your child to our kids’ summer fitcamp.  You may choose to use these 2 FREE weeks for one child or divide among two children, or to bring a friend with your child also!

You will be given a receipt upon donating, and your donation can be used as a tax-free deduction.  If you decide to help us, you may pay any time between now and June 4th.

Thanks for your help in tackling childhood obesity and inactivity in Charlotte!

For more info, go to, or watch our YouTube video to see what camp looks like!

Julie Sawyer, Tuff Girl Bootcamps, 803-984-0714 (M)


Day 2 in the Sugar Free Challenge, Food log

May 6, 2010

Hey ladies!  Well, it’s day 2 of my “sugar-free” week that I’m doing this week. Anybody want to do it with me?  My Monday finished up well, since I didn’t go astray from the plan yesterday.  Having a plan really helps, and I don’t always take the time to do it…but boy does it help when I do.  I’ve said this before, but I’ll say it again.  When I make a meal plan for the day, I’m successful like 85% of the time. When I don’t make a plan for the day, I seriously NEVER do better than I think I will. With no plan, for me my success rate goes down to 0% of the time!  Embarrassing but true.

Here’s what I’ve had to eat so far today.  You’ll probably see a pattern here after seeing yesterday’s menu.

Breakfast: ½ medium banana                       Handful of two of red grapes                      2 eggs (I like Egglands Best)                     1 piece of Ezekiel bread (usually found in the freezer section)  of course with some “butter” on it. (Smart Balance Lite with Omega 3’s)                     Sauteed snow peas (in olive oil)                    (That totalled up to about 330 or so calories)

With my exercise schedule, I pretty  much eat something about every 3 hours, so by 10 or 10:30 I’m hungry again.

Snack: couple of slices of green apple                 1 Chobani yogurt (turns out the Chobani does have some sugar in it, but I’m not too worried about it.)

Lunch: Earthfare!  I didn’t have to cook and got to make a nice salad without all of the work.  Yes, I’m that lazy sometimes.

Mixed greens salad with orange bellpeppers, black olives, and a balsamic vinaigrette                 Turkey breast with some sort of nice seasoning that I wouldn’t have known how to use!

Exercise/snack: I will have to participate in about 2.5 hrs. of exercise classes today, so I’m bringing a nice vegan spelt chocolate chip muffin with me for a snack.  That will be a treat that I won’t usually have, and I’ll have some Silk with it…can’t wait!

Dinner: Leftover salmon patties (about 3-4 oz worth)                  Probably green beans   I’m eating light on purpose at dinner (and less carbs), because I’m still aiming to lose a few pounds.

By the way, my meals all totaled up to a “net” of 1000-1100 calories yesterday.  “Net” means I actually ate more, but the exercise burned off about 260 calories yesterday.  That means I ate about 1300 calories or so.  Do you have an idea of your average daily caloric intake?  I NEVER used to count calories and don’t necessarily think that you have to IF you’re eating really healthy, but it sure does help to know if you’re having troubles!     Gotta run off to class!  I’ll email more about my workout later!  Have a good one everyone!


Nutrition Challenge of the Week

May 6, 2010

Hey ladies!  I’m starting a new challenge this week, and it has 2 parts again.  One is probably more important in your success than the other!

1)       The first challenge is to record everything you eat and drink (however you want, in a notebook or on the computer).  Like I’ve said before in class, this has been extremely helpful to me in troubleshooting what’s wrong with my daily/weekly eating habits.  If your goal is to lose weight and your weight didn’t go down at all in a week, you most likely need to change something.  It’s pretty easy to look back over the week and pick the one or two things that may be holding you back from reaching your goals.

EVEN if you just want to get healthier or stay healthy and energetic, a food log can still be very helpful if you record how you’re feeling at different times of the day.  You may find that you’re sensitive to certain foods or that some foods give you more or less energy.

I’ve also found times where I actually needed to eat more during the first half of the day to ensure better choices later in the day.

2)      My second challenge is one that is extremely difficult, but it’s one that I’m going to be doing myself for this week.  I’m going to go without SUGAR during the week and will probably have a dessert on Saturday and/or Sunday.  Don’t laugh, but I’m used to having at least 1 dessert a day!  After looking over my food logs for the past  3 weeks, I felt that this was the next step for me….so let’s go!  I definitely won’t blame you or judge you if you’re not with me because you have to be “in the mood” or up for the challenge to do this one, but I think it’s do-able considering that you can have a treat on the weekend.  I’m hoping I can get some momentum and do this one for 3 weeks also!

Today, by the way, has been pretty good by my standards.

My workout, by the way, was very similar to the one you did this morning, plus I did some intervals on the treadmill, which I’ll write more about later if you’re interested in how I did my intervals.

Monday Food Log for Julie

Breakfast: grapes,

2 eggs,

Ezekiel bread (my goal is to only have 1 serving of wheat a day, too)

sautéed sugar snap peas

I had sort of a weird schedule and had 2 snacks instead of lunch,

Post-workout drink: Prograde workout  (I really don’t use this a lot, but I do use it as a treat when I workout hard)


“lunch”: more red grapes

chobani greek yogurt (awesome!)

afternoon snack: green apple slices

salted cashews, 1 serving, about 180 calories (one of my treats that I look forward to, but       they’re hard to stop eating!)

another piece of Ezekiel bread for a pre-workout snack…oops. That’s 2 servings of wheat for me today, but I had to do a second workout, which was unexpected.

Dinner: Most likely turkey breast

Green beans

Half an avocado

It may not be perfect, but this is all a process!  Are you up for the challenge?

For more info on Tuff Girl Bootcamps, go to