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Welcome to Long Beach Boot Camp's
Newsletter
Dear Shannon,
It's that time of the year again the holidays are upon us. What does that mean? Parties, shopping, wrapping gifts, cooking, eating, and most of all, the added stress these things bring. Our day-to-day lives are already stressful enough: we have work, kids, errands, and bills. Then you add to that the stress of the holidays and it seems it's almost too much to bear. However, if you manage your stress before it takes a toll on you, you'll be able to make it through this typically stressful time.
Don't let this holiday stress get the best of you. Remember that you are important, as is your health. We encourage you to take a little time for you each day. To help you do that we have provided an article with some helpful tips to help you get through the holidays. Our personal favorite tip is to exercise, of course. When you exercise you not only take time to take care of you, but you also help yourself de-stress. Exercise releases endorphins (chemicals in your brain that make you feel better!). So exercise helps you de-stress your mind and body. I don't know about you, but something that makes me look better and makes me feel better is something I want to make some time for.
As always, we encourage you to communicate your cares, questions, and concerns to us because we truly want 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 toward 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, Christine Lee,
Nakia Barba, & Jo Hendrix
Fitness Through Motion, Inc.
Home of Long Beach Boot Camp, Weekend Boot Camp & Long Beach's Running Boot Camp
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Stress Management:
brought to you by Zarzana Chiropractic
It's Holiday Season - More Stress!
The holidays are often a time for celebration with family and friends. But for many, especially busy working moms, the holidays result in only one thing - more stress! When you add all those holiday-related tasks to a daily routine that's already hectic - you have all the makings of a major holiday meltdown!
And then... there are the expectations of holiday fun and frivolity with family members near and far. For many, these family get-togethers quickly dissolve into bickering, bantering and out-and-out hostility!
So... what can you do to limit that stress and really enjoy the holidays?
Read more
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Injury Prevention:
You've just finished your last sprint for class, you did it, you're done. What's the  first thing you want to do? Fall on your mat and sleep, right? It seems like that's the best way to recover after a difficult workout. However, research is beginning to find new advantages in active recovery. Yes, I said active, as in moving. There are two forms of active recovery. One is during the cool-down phase immediately after a hard workout. The second form of active recovery includes the days following a competition or intense workout. Research is growing on the benefits of both types of active recovery.
One study published in Medicine and Science in Sports and Exercise found that active recovery immediately after working out encourages recovery and reduces muscle lactate levels faster than complete rest (lactic acid is a byproduct of working out and has been linked to muscle soreness). After hard intervals, one group rested completely while a second group exercised at 30 percent intensity between intervals. The active group reduced blood lactate levels faster and could achieve a higher power output throughout the workout.
Another study found active recovery encouraged lactic acid removal and helped speed recovery. The general theory is that low-intensity activity aids in blood circulation, which, in turn, helps remove lactic acid from muscles. Low-intensity active recovery appears to significantly reduce accumulated blood lactate and speed muscle recovery. However, everyone agrees that more research is necessary to establish a clear answer on the best way to recover from intense exercise.
I don't know about you, but anything that helps me recover after a trip to the Hill or a workout on the Stairs is what I call a good idea. You may have noticed your trainers encouraging you to cool-down, or keep moving after a sprint. It may be the last thing you want to do, but this is a good form of active recovery. As you read above active recovery appears to allow an athlete (yes, Boot Campers are athletes) to physically and psychologically recover from the stresses of training and working out while maintaining fitness levels. Active recovery is a common part of our Boot camp workouts and has shown to have good benefits. While in class you don't need to worry about active recovery, we've got you covered. This is something to consider when training on your own. Nothing is more frustrating than an injury that prevents you from working out, so it's important to take whatever steps possible to prevent them.
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Sharing Success:
A Boot Camper's Story
Shannon,
Besides working long hours for the City of LB, I take care of my mom at home, who can't walk, has severe dementia, and is in a wheelchair full time.
As you can imagine it is physically and mentally exhausting. I found that the strength and energy these workouts have given me has helped my back pain from lifting her, my mental attitude, and made me a much better caregiver to her. It sounds crazy but it's like a new lease on life.
That one hour in the morning is all mine. I don't have to worry about my mom, my job, or anything else.
These Boot Camps have been awesome for my mental and physical health, and self esteem.
Thank you!
THANK YOU TO OUR BOOT CAMPERS WHO ARE 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:
Sweet and Spicy Butternut Squash
brought to you by Lauren Squier, MPH, RD
of Culinary Enlightenment
A delightful fall side dish that comes together in a snap. Feel free to get creative with this recipe, for instance add chopped red onion to the butternut squash before roasting or stir in chopped apples or pears half way through the roasting time. Leftovers are delicious and can be added to winter salads. Enjoy!
Serves 6 (1/2 cup each)
Prep Time: 5-10 minutes
Cook Time: 20 minutes
Ingredients:
1 (2 pound) butternut squash peeled, seeded and cubed -OR- 2 (12 ounce) bags peeled and chopped butternut squash (found among the convenience items in the produce department)
1 Tablespoon olive or canola oil
Spice Mix:
2 teaspoons brown sugar
1/2 teaspoon chili powder
1/4 teaspoon salt
2-3 dashes ground cinnamon
Fresh ground pepper to taste
Instructions:
- Preheat oven to 450°. Line a large baking sheet or roasting pan with foil for easy clean-up. Set aside.
- Combine butternut squash and oil in a large bowl. Toss to coat butternut squash in oil.
- In a small bowl or cup, combine the Spice Mix ingredients. Stir well and sprinkle over the butternut squash. Toss to cover squash with spices.
- Spread squash evenly across the baking sheet. Better browning takes place when squash is spread out and not crowded.
- Roast in the oven 20 minutes, stirring half way through.
Provided by
Lauren Squier, MPH, RD of Culinary Enlightenment
lsquier@culinaryenlightenment.com 562.481.5765
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Upcoming Events
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Boot Camps:
Check our Camp Schedule online for up-to-date class locations and times offered
Running Boot Camp
Camp 8 Nov 30 - Dec 18 (3 Week Holiday Express)
Morning Classes Instructor
M, W, F 5:20-6:30am Shawdee Ghavimi
Long Beach Boot Camp
Camp 8 Nov 30 - Dec 18 (3 Week Holiday Express)
Morning Classes Instructor
5:30-6:30am Women Only Shannon Paul
5:30-6:30am Co-Ed Caroline Fiegen
9-10am Women Only Shannon Paul
Afternoon/Evening Classes Instructor
5:30-6:30pm Co-Ed Caroline Fiegen
7-8pm Co-Ed Caroline Fiegen
Teacher Boot Camp
Camp 8 Nov 30 - Dec 18 (3 Week Holiday Express)
Afternoon/Evening Classes Instructor
3:30-4:30pm Co-Ed Christine Lee
New Locations!
Hughes Middle School (Long Beach Boot Camp)
Camp 8 Nov 30 - Dec 18 ( 3 Week Holiday Express)
5:30-6:30am Women Only Christine Lee
Washington Middle School (Teacher Boot Camp)
Camp 8 Nov 30 - Dec 18 (3 Week Holiday Express)
Afternoon Class Instructor
4:00pm-5:00pm M,W,F Co-Ed Shannon Paul
REGISTER NOW!
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Other Upcoming Events
in or around Long Beach:
Boot Camp 5k 11/08/09
Check out our Forum >> Community Events for up-to-date events & to share your interest or post an event
SET GOALS,
SUPPORT COMMUNITY,
& STAY ACTIVE!!!
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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!
Send requests or inquiries to Jo@LongBeachBootCamp.com
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"6 Month Membership" Save 20%
(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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"Annual Membership" Save 30%
(48 consecutive weeks)
20% off regular price of Boot Camp
Savings = $945 (over 3 Boot Camps FREE)
Savings = $630 (nearly 2 Boot Camps FREE)
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NEXT
SESSION:
Long Beach
Boot Camp:
Nov 30 - Dec 18
Running
Boot Camp:
Nov 30 - Dec 18
Teacher
Boot Camp
Nov 30 - Dec 18
REGISTER NOW
To Join Mid Session
Please Call
562.343.5230
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Inspirational Quote:
"What lies behind us and what lies beneath us are tiny matters compared to what lies within us."
--Ralph Waldo Emerson
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Inspirational Quote:
"The only limitations you will ever face will be those you place upon yourself"
-Keith DeGreen
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Inspirational Quote:
"Take care of your body, then the rest will automatically become stronger."
-Chuang Tzu
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Inspirational Quote:
"You have to expect things of yourself before you can do them."
-Michael Jordan
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Inspirational Quote:
"They always say time changes things, but you actually have to change them yourself."
~Andy Warhol
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Inspirational Quote:
"The only disability in life is a bad attitude."
-Scott Hamilton
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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.
We hope the information in this newsletter was useful to you. Have a happy and healthful day!
Shannon Paul, Caroline Fiegen, Geoff Glaeser, Shawdee Ghavimi, Christine Lee,
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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