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Welcome to Long Beach
Adventure Boot Camp's
Newsletter
Dear Shannon,
What makes you feel good about yourself?
You owe it to yourself to make your self a priority. What have you done that is just for you? What goals are you achieving?
Maybe you feel like you need to restructure your thinking. So journal these thoughts, desires, and goals. Make lists of what you want and what obstacles are in your path. Work your way towards regaining control.
This is your life. Are you who you want to be?
As always, we encourage you to communicate your cares, questions, and concerns to us because we truly desire to help you toward achieving your goals with great success. Whether it be through informational newsletters, a friendly phone call, or just giving you a place where you can come to be motivated into a great workout, we hope that you know your steps tow ard success matter to us. You matter to us. We are here to help.Thank you for allowing us into your personal lives.Sincerely,Shannon Paul, Caroline Fiegen, Shawdee Ghavimi, Geoff Glaeser, Nakia Barba & Jo HendrixFitness Through Motion, Inc.Home of Long Beach Adventure Boot Camp, Weekend Boot Camp & Long Beach Running Boot Camp
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Eliminating Debt
If you have problems fighting the urge to splurge, you're not alone.
According to a recent Gallup poll, the average American owes $2,900 in
credit card debt. Last year, 1.6 million US households filed for
bankruptcy. Now more than ever, people are asking "Where'd the money
go?"
Taking control of your weight loss is like taking control of your finances. We splurge, we eat more than we can afford, and then we ask ourselves, "How did I let myself get to this point?
How To Eliminate Debt / Unwanted Weight:
- Put everything in writing.
- How much do you need to lose?
- Understand the big picture to make smaller, smarter goals on your path to being debt free Make a six week goal to get closer to your healthy weight.
- Write down your fitness goals.
- Make a budget using your Boot Camp Calorie Calculator. Have a daily/weekly/ monthly plan.
- Keep track of your caloric spending daily by journaling.
- Cut excessive spending by planning and prioritizing
- Prioritize spending calories on what you can't live without. Try whole, unprocessed foods such as fruits and veggies.
- Eat every 3 hours to maximize your metabolism.
- Eliminate luxuries and superfluous spending (such as dessert) .
- Plan your meals, grocery shop, and prepare your own food.
- Do more than the minimum repayment
- Bigger commitment = better results.
- Exercise + Nutrition
- If you want to lose weight and you're walking 30 minutes, three times a week, without changing your diet, it will take roughly one month to lose one pound.
Repay your debt without going below your Resting Metabolic Rate (refer to Calorie Calculator) Exercise 5-6x/week for best results.
- Schedule it into your day & stay committed.
- Prepare to break a sweat & keep your heart rate up for 45 minutes!
- Get comfortable with being uncomfortable. Push yourself to your limits. If you get dizzy or light-headed, ease up, and work just below that level.
- Get friends to join you, stay accountable, & have fun!
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Injury Prevention
Stretch your IT Band
"The knees, the knees, oh, lord, the kneesThey hurt as bad as doctor's fees.Piriformis, tendinitisShins that splint, severe arthritisMeniscus torn? The pelvis scanned,Beware the iliotibial band."   Learn more about proper body mechanics for running and IT Band Friction Syndrome by CLICKING HERE
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Be My Bra
From a nurse:
I'll never forget the look in my patients' eyes when I had to tell them they had to go home with the drains, new exercises and no breasts. I remember begging the Doctors to keep these women in the hospital longer, only to hear that they would, but their hands were tied by the insurance companies.
So there I sat with my patients, giving them the instructions they needed to take care of themselves, knowing full well they didn't grasp half of what I was saying, because the glazed, hopeless, frightened look spoke louder than the quiet 'Thank You' they muttered. A mastectomy is when a woman's breast is removed in order to remove cancerous breast cells/tissue. If you know anyone who has had a Mastectomy, you may know that there is a lot of discomfort and pain afterward.
Insurance companies are trying to make mastectomies an outpatient procedure. Let's give women the chance to recover properly in the hospital for 2 days after surgery.
Women need your support. It takes 2 seconds to do this and is very important. Please take the time and do it! Please send this to everyone in your address book. If there was ever a time when our voices and choices should be heard, this is one of those times.
There's a bill called the Breast Cancer Patient Protection Act which will require insurance companies to cover a minimum 48-hour hospital stay for patients undergoing a mastectomy. It's about eliminating the 'drive-through' Mastectomy where women are forced to go home just a few hours after surgery, against the wishes of their doctor, still groggy from anesthesia and sometimes with drainage tubes still attached.
Lifetime Television has put this bill on their Web page with a petition drive to show support. Last year over half the House signed on. PLEASE!! Sign the petition by clicking on the web site below. You need not give more than your name, state, and zip code.
( http://www.lifetimetv.com/breastcancer/petition/signpetition.php )
This takes about 2 seconds.
PLEASE PASS THIS ON to your friends and family,
and on
behalf of all women,
THANKS
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Follow Your Compass
The Compass is about YOU. It's about discovering what moves
you, what inspires you, what mark you will make on the world, and gives
you guidance to go from where you are to where you want to be. The Compass has universal appeal suitable for varying belief systems, and it gives practical skills and action steps to guide people to live their dreams. After 20 years of studying human achievement and helping people attain
their personal goals, John Spencer Ellis felt he had to do something on
a grander scale to make a positive change in the world. He pondered how
he could make a bigger difference in more people's lives, not just
physically and mentally, but from all perspectives. His answer is The Compass.
FIND OUT MORE ABOUT THE COMPASS
CLICK HERE
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GOAL: 10,000 POUNDS!
 In 2008, boot campers lost a collective 5,000 pounds! Our goal in 2009 is to hit 10,000! Every pound counts, so challenge yourself to LOSE MORE weight than you EVER have in the past!
If you have already reached your goal, CONGRATULATIONS! Please email Jo@LongBeachBootCamp.com so we can add your numbers to the grand total! Thanks!
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Sharing Success: A Boot Camper's Story
 Hi Caroline,I wanted to reach out to you and thank you for keeping me motivated though my second boot camp. Things have changed a lot for me since I began, and I am so thankful that I found your boot camp.On a personal level boot camp has done so much for me:- Help me stay positive about myself and land a new job.
- Shed a good solid 10 pounds
- You reminded the dietitian that just because I have the knowledge didn't make it work for me ( I had to look at what I was eating)
- Enjoy running like I did when I was younger
- Lose a full 2 inches of the junk in my trunk
- Have a place to go for 7pm Friday date night
Thank you for both running next to me when I was a beginner and telling me I could make it. I really hated it at the time, but now a mile run is no biggie! THANK YOU TO OUR BOOT CAMPERS WHO WERE WILLING TO SHARE THEIR STORIES TO INSPIRE OTHERS.
To share your story, please email Jo@LongBeachBootCamp.com
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Recipe of the Month:
Corn & Bean Salad
brought to you by Lauren Squier, MPH, RD
of Culinary Enlightenment
Fresh, sweet corn is a delightful summer treat. It can be enjoyed in many easy, delicious ways. For instance, it can be trimmed (the corn silk end), soaked in water for 30 minutes, and grilled to perfection in the husk for 15-20 minutes over indirect heat. Or husks removed, it can be washed, wrapped in plastic wrap and microwaved 2 minutes per ear. If the corn is fresh and sweet, it doesn't even need to be cooked. Try the recipe below that features fresh corn straight from the cob.
Corn & Bean Salad
Serves 6
Ingredients:
1 1/2 cups fresh corn (~ 3 ears)
or
1 15-ounce can sweet corn kernels, rinsed & drained
1 15-ounce can black beans, rinsed & drained
1 cup grape tomatoes, cut in half
1/4 cup diced red onion
1 jalapeno, seeded, and finely diced
3 Tablespoons chopped fresh cilantro
2 Tablespoons lime juice
1 Tablespoon olive oil
Pinch of salt & pepper
Directions:
Remove corn husks and silk strings. Using a pie plate or baking dish lined with a paper towel (to prevent kernels from wandering away), stand corn on the flat end and run a sharp knife between the kernels and the cob. Combine corn with remaining ingredients in a medium bowl. Mix well. Refrigerate to allow flavors to blend.
Serve with grilled chicken, shrimp or fish for a delicious, well balanced meal!
Nutrition Facts per 3/4 cup serving:
102 calories
3 grams fat
5 grams protein
and 5 grams fiber.
Source: Food Processor SQL, esha Research Inc.
Provided by Lauren Squier, MPH, RD of Culinary Enlightenment
LSquier@CulinaryEnlightenment.com
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Be The Firecracker This Year
Save 30%
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Annual Membership
(42 consecutive weeks)
30% off regular price of Boot Camp
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5 days/week $2205
- Savings = $945 (over 3 Boot Camps FREE)
- 3 days/week $1470
- Savings = $630 (over 2 Boot Camps FREE)
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Save
20%
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6 Month Membership(24 consecutive weeks) 20% off regular price of Boot Camp
Savings = $359 (over 1 Boot Camp FREE) Savings = $239 (nearly 1 Boot Camp FREE)
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 Gift Certificates Available
Your husband, wife, sister, friend, WHOMEVER you would like to give a Boot Camp session to - we can personalize a gift certificate for them from you.
Give your loved one the gift of fitness. Boot Camp will not only help them get back in shape, it will improve their self esteem - but you probably already know that if you're reading this!
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Upcoming Events
Boot Camps:
August 31 - October 9
(6 Week Session)
Morning Classes Instructor
M, W, F 5:20-6:30am Shawdee Ghavimi
August 31 - October 9
(6 Week Session)Morning Classes Instructor 5:30-6:30am Women Only Shannon Paul5:30-6:30am Co-Ed Caroline Fiegen 9-10am Women Only Shannon Paul Afternoon/Evening Classes Instructor5:30-6:30pm Co-Ed Caroline Fiegen7-8pm Co-Ed Caroline Fiegen
Check the online calendar for current locations for our many different class times or call 562.343.5230
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Other Upcoming Events
in or around Long Beach:
San Pedro (Vincent Thomas) - Mon. Sept 7
Long Beach - Sun. Oct 11
Long Beach - Sun. Oct 18
Long Beach - Thu. Nov 26
SET GOALS,
SUPPORT COMMUNITY,
& STAY ACTIVE!!!
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Inspirational Quote:
"Change your thoughts & you change your world."
~Norman Vincinte Peale
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Inspirational Quote:
"Yes, you can."
~Anonymous
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Inspirational Quote:
"Change doesn't take time. Change takes commitment. Once commitment is made, change is instant."
~Anonymous
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Inspirational Quote:
"If you really want something, you'll figure out a way to make it happen."
~Cher
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Inspirational Quote:
"Don't let what you can't do, interfere with what you can do."
~John Wooden
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Inspirational Quote:
"If you are going to doubt something,
doubt your limits."
~Don Ward
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Nutrition Facts
&
Label Reading
Even if you think you know, I encourage you to take a moment to review what they have to say by clicking the link below
American Institute for Cancer Research
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Thank you for reading.
I hope the information in this newsletter was useful to you. Have a healthful day!
Shannon Paul, Caroline Fiegen, Geoff Glaeser, Shawdee Ghavimi,
Nakia Barba, & Jo Hendrix
Long Beach Adventure Boot Camp, Weekend Boot Camp, & Running Boot Camp
Brought to you by Fitness Through Motion, Inc.
562.343.5230
www.LongBeachBootCamp.com
www.LBRunningBootCamp.com
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