Welcome to Long Beach
Adventure Boot Camp's
Newsletter
Dear Shannon,
We hope this new issue brings with it inspiration, encouragement, and education for your success.
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 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 & Jo Hendrix
Fitness Through Motion, Inc.
Home of Long Beach Adventure Boot Camp
& Long Beach Running Boot Camp
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Dietary Fiber:
An Essential Part of a Healthy Diet
Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health?
Dietary Fiber is often classified into two categories: those that don't
dissolve in water (insoluble fiber) and those that do (soluble fiber).
Soluble fiber.
This type of fiber dissolves in water to form a gel-like material. It
can help lower blood cholesterol and glucose levels. You can find
generous quantities of soluble fiber in oats, peas, beans, apples,
citrus fruits, carrots, barley and psyllium.
Insoluble fiber. This
type of fiber promotes the movement of material through your digestive
system and increases stool bulk, so it can be of benefit to those who
struggle with constipation or irregular stools. Whole-wheat flour,
wheat bran, nuts and many vegetables are good sources of insoluble
fiber.
Benefits: Aids in weight loss. High-fiber foods generally
require more chewing time, which gives your body time to register when
you're no longer hungry, so you're less likely to overeat. Also, a
high-fiber diet tends to make a meal feel larger and linger longer, so
you stay full for a greater amount of time. And high-fiber diets also
tend to be less "energy dense," which means they have fewer calories
for the same volume of food.
Click here to read more
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National Weight Control Registry
The National Weight Control Registry keeps a record of how people have lost
weight. It must be a significant amount and be kept off for over a year
before they accept you into the database.
NWCR Facts
- 80% of persons in the registry are women and 20% are men.
- The
"average" woman is 45 years of age and currently weights 145 lbs, while
the "average" man is 49 years of age and currently weights 190 lbs.
- Registry members have lost an average of 66 lbs and kept it off for 5.5 years.
- These averages, however, hide a lot of diversity: Weight losses have ranged from 30 to 300 lbs.
- Duration of successful weight loss has ranged from 1 year to 66 years!
- Some have lost the weight rapidly, while others have lost weight very slowly--over as many as 14 years.
- 45% of registry participants lost the weight on their own and the other
55% lost weight with the help of some type of program.
- 98% of Registry participants report that they modified their food intake in some way to lose weight.
- 94% increased their physical activity, with the most frequently reported form of activity being walking.
There
is variety in how NWCR members keep the weight off. Most report
continuing to maintain a low calorie, low fat diet and doing high
levels of activity.
- 78% eat breakfast every day.
- 75% weigh them self at least once a week.
- 62% watch less than 10 hours of TV per week.
- 90% exercise, on average, about 1 hour per day.
For Research Articles Click Here
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Macronutrient Ratios:
PRO CHO & FAT %
- Not tracking your calories but worried about
macronutrient ratios? Take a step back and sort out the calories first.
- Next, each of us is different - different levels of health, and goals - we are unique individuals. Seek the opinion of a nutritionist or registered dietitian.
Here is what Lauren Squier MPH, RD uses as general gueidelines...
Unfortunately, the answer is not straight forward. These recommendations are based on % of total calories consumed. The % recommendations vary depending who you ask and obviously, the calorie totals vary. You end up having to do the math for various calorie levels.
Here are the recommendations from the Dietary Guidelines for Americans:
CHO: 50-60% of total calories
PRO: 10-15% of total calories
FAT: 20-35% of total calories
So, for a person eating 1500 calories/day, the breakdown would be:
CHO: 750-900 calories (188-225 grams)
PRO: 150-225 calories (38-56 grams)
FAT: 300-525 calories (33-58 grams)
The current recommendation for sugars is 10% or less of total calories consumed. This 10% would fall within the CHO category. Once again taking the 1500 calorie example, a person should aim for 38 grams or less of added sugars per day."
Here are some different sources for you to consider:
Center for Disease Control
Diabetes In Control
American Diabetes Association
Lauren Squier's contact information:
LSquier@gmail.com
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My Nutrition Store
We are excited to introduce you to a new site we trust.
You can get your multivitamin or other supplements we recommend such as glucosamine or an anti-oxidant at MyNutritionStore.com/LongBeachBootCamp- Receive a 10% discount on trusted products
 - Know exactly what is in each product
- Know why - including
- Dosage amounts
- Ideal way to take them
- Safe use
- Clinical Report Summaries and Studies
- Products are
- 100% organic
- Made in GMP certified
manufacturing facility
- Meet or exceed FDA standards for pharmaceutical drug manufacturing
- Quality control and
testing surpass industry standards
They also have a wealth of informative articles. Dig in!
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 Recipe of the Month:
Pesto Halibut Skewers
A quick and easy dinner sure to satisfy. Get creative and experiment with a variety of fish and colorful veggies! Thicker fish fillets and shellfish work nicely too; give cod, salmon, large shrimp, or scallops a try.
Ingredients:
- 8 ounces halibut, cut into 1-inch cubes
- 1 small red or yellow bell pepper, cut into 1-inch squares
- 1 small zucchini, cut into 1/4 inch thick circles
- 1 small red onion, cut into 1-inch pieces
- 2 Tablespoons prepared pesto (fresh or jarred)
- 1 Tablespoon fresh lemon juice (cut remaining lemon into wedges & serve with skewers)
- Pinch of salt & pepper
4 skewers
Instructions:
- Preheat broiler.
- Combine all ingredients in a bowl (except skewers). Stir gently. Let stand 5-10 minutes.
- In the meantime, soak wooden skewers in water to prevent scorching. Also, line a rimmed baking sheet or oven safe dish with foil for easy clean-up.
- Thread fish and vegetables onto 4 skewers. Place skewers on foil lined sheet. Broil 4 minutes, turn skewers, and broil 4 minutes more. Fish should be opaque and flakey, but not charred.
- Serve with lemon wedges and a whole grain side dish.
Nutrition Facts per serving:
250 calories
28 grams protein
10 grams fat
3 grams fiber
270 mg sodium
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Sharing Success: A Boot Camper's Story
 I wanted to touch base and let know how much Long Beach Adventure Boot Camp inspired B and I, and how much it turned our weight loss and lives around!
B and I were so nervous to begin the camp because we weren't very strong or athletic. We both had some weight to lose and had never been on a consistent work-out program. We didn't know if we would be able to keep up with the other campers and thought we'd get left behind in the dust. But Caroline motivated us, encouraged us, and always made sure we were working at our own pace which made us feel totally welcome and comfortable, even when we couldn't keep up!
By the end of our 6 weeks working out with Caroline, B lost 12
pounds and I lost 17 pounds - according to my scale anyway ;) Even though I had been working out at the gym throughout the year
sporatically, I was in a slump and was having difficulty losing weight
before we started the camp. Plus, again, I wasn't very strong or
athletic. I cannot believe how much my stamina has increased through your program, and now I run a mile warm-up almost daily when I work out at in the gym! This was unthinkable 2 months ago. I am also fitting into clothes I couldn't fit in to before, and those 17 pounds helped me finish the year with a 41 pound weight loss in 2008!
Likewise, B had not exercised in 4 years due to joint issues. Your program helped him to gain his strength, stamina, and confidence back, and now he is weightlifting in the gym regularly and leading a more healthy, active lifestyle. And the best part for us is how great we feel physically, and all of the compliments we have been receiving. THANK YOU!
I just thought you should know how much we appreciate your work and how valuable it has been in our lives.
Thanks so much again for everything you do! All the best to you and yours in 2009!
THANK YOU TO OUR BOOT CAMPERS WHO WERE WILLING TO SHARE THEIR STORIES TO INSPIRE OTHERS.
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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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Count Down To Your Summer Vacation With 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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Save 10%
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Getting All You Need?
We have added a Nutrition Store to our services.
We personally use and recommend these products. You will automatically be given 10% off by shopping with us via the link below.
Follow this link to shop My Nutrition Store at an already discounted 10% off. MyNutritionStore.com/LongBeachBootCamp
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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
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Inspirational Quote:
"Don't let what you can't do interfere with what you can do."
--John Wooden
First Basketball Hall of Fame Member who is inducted both as a player, and as a coach. He gained lasting fame with UCLA by winning 665 games in 27 seasons and 10 NCAA titles during his last 12 seasons
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Inspirational Quote:
"Failing to prepare is preparing to fail."
--Wayne Gretsky
Hockey legend "The Great One" was the first player to win the Hart Trophy 8 years in a row and beat hockey legend Gordie Howe's (1928-) all-time point record of 1,850
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Inspirational Quote:
"When you have confidence, you can have a lot of fun, and when you have fun, you can do amazing things."
--Joe Namath
Quarterback for the New Your Jets; Super Bowl III MVP
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Inspirational Quote:
"Beliefs drive behaviors and self-limiting beliefs lead to self-defeating behaviors. Believe in yourself and your abilities."
--Gary Mack
Wrote the book Mind Gym:
An Athlete's Guide to Inner Excellence
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Inspirational Quote:
"Attitude is a choice. Think positive thoughts daily. Believe in yourself."
--Pat Summit
Coaching since 1974, all with the Lady Vols, she is the all-time winningest coach in NCAA basketball history.
(1000th win approaching in just a couple wins!)
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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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