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Welcome to Long Beach Boot Camp's
Newsletter
Dear Shannon,
This year at Long Beach Boot Camp we are giving you MORE:
MORE flexibility
MORE classes & MORE options.
 How is your 2010 going? Are you sticking to those New Year's resolutions? In fact, can we say we are making healthy goals for a healthy lifestyle. Resolutions are made and broken. Lets make lifestyle goals instead of resolutions!
We have put together some tips to help you stay focused on your HEALTHY LIFESTYLE GOALS (HLG'S).
1. Revisit your HLG'S and re-evaluate what's really important to you. By revisiting and fine-tuning your goals you are more likely to achieve them.
2. Motivate yourself and think about the results you want. It's a good idea to meet/talk with people that have similar goals. Develop a support system with others. Many people in Boot Camp may have similar goals, try posting topics, goals or questions in the forum to stay connected to your Boot Camp support system.
3. Keep a list handy. As your day-to-day activities continue, you may lose track of your HLG's. Keeping a list and referring to it regularly will help keep you on track. Say out loud what your goals are. Your mind will already believe it to be true. Soon enough, you won't just be reading an HLG off your sheet of paper, you will be living it!
4. Start with a small step. If one of your HLG's is to eat better but the "call" of Frosted Cupcakes often gets the better of you, simply try changing your route home to avoid driving by it. The disruption from habitual patterns can help you avoid temptation.
5. Pursue HLG's in an ongoing manner. Your new healthy lifestyle goals, habits and accomplishments will be lifelong. So don't worry about the calendar, simply enjoy the process as much as the end result.
Hopefully these tips will help you & remind you to keep going with your HLG's all year long.
As always, you matter to us. We are here to help. Please feel free to communicate your cares, questions, and concerns to us because we truly want to help YOU toward achieving YOUR goals with great success!
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MEET OUR NEW TRAINERS!
Christine Lee
Christine teaches the following:
5:30-6:30 am-Women's only-Hughes Middle School (Bixby Knolls)
9:00-10:00 am-Women's only- Los Cerritos Park (Bixby Knolls)
Christine Lee is a Long Beach Boot Camp success story. She strongly believes that despite all the hats that women wear we should all carve out time each day for personal health. To read Christine's full bio click here
Kiola Raines
Kiola teaches the following:
3:30-4:30pm-Co-ed-Raymond Temple Elementary (Buena Park)
6:00-7:00pm-Co-ed-Hughes Middle School (Bixby Knolls)
Kiola Raines has a passion for helping others and motivating people to reach their goals. She is a graduate of Cal State Fullerton, with a degree in Kinesiology and is certified by the American Council on Exercise as a Group Fitness Instructor. Her mantra is "All things are possible if you believe" which helps her to create a positive environment anywhere she goes. To read Kiola's full bio click here
Sami Reed
Sami teaches the following:
4:00-5:00pm-Co-ed-Washington Middle School (Downtown Long Beach)
Sami Reed has been motivating people to lead healthy lifestyles for over a decade. Her passion is combining physical fitness with proper nutrition. She believes in a mind, body, spirit connection and can often be heard saying, " To be fit on the outside, you must also be fit on the inside." To read Sami's full bio click here
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Stress Management:
Stress Can Be Good for You! 
Brought to you by Zarzana Chiropractic
Most of us are all too familiar with the negative effects of stress on our bodies. Fatigue, an inability to concentrate and anxiety are only a few conditions that may result from negative stress. Chronic, unrelenting stress eventually takes a huge toll on your body in terms of illness, overall body function and quality of life.
But are there times when stress is actually good for you? Of course, but in short bursts, like the fight or flight adrenaline rush you get when you're about to be hit by a car. Or the jolt of energy you get when you receive an assignment that needs to be completed "yesterday." Or the sweat you might feel when you walk into an exam. Or the excitement you feel when you lay eyes on your new baby for the first time. These are motivating types of stress that can actually strengthen your immune system and help you to maintain a sharp and focused mind to protect you against aging diseases, such as Alzheimer's.
To read this full article check out Dr. Zarzana's website
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Injury Prevention:
Preventing Knee Injuries
Try these simple tips to avoid knee injuries:
1. Warm up & stretch before exercise to reduce tension and pressure on your knees.
2. Use a foam roller to stretch out your IT Band, quads, hamstrings and calves.
3. Increase joint stability by increasing your leg strength.
4. Increase your exercise intensity and duration gradually.
5. Maintain a healthy weight. Extra pounds place stress on the knee joints.
6. Check your shoes for wear.
To read this in full check our Forum |
Catching up with Caroline 
Caroline has a lot of amazing and powerful things to say....If you have been in her classes, you already know this!
Start keeping up with Caroline via the web! Her wisdom and strength are at your fingertips at all times. Read her newest updates online.
Doin it in the Rain!
We live in Southern California on MOST days we are blessed with great weather. We also have the wonderful opportunity to get outside, exercise and breathe the fresh air at our boot camp classes. WE ARE SPOILED! Now, we also have to work on MOST days. Our employers expect us to show up and work. So we do. Our families/ friends ask us to hang out or go somewhere with them, or do things with them. So we do. There are things that need to be done each day that we do to ensure our lives, health, and families are taken care of. So, we definitely DO them.
Here at Long Beach Boot Camp we consider your workouts as one of those things that needs to be taken care of to ensure your well being. Working out is your physical "vitamin"...
To read more check Catching up with Caroline.
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Recipe of the Month:
Zesty White Beans with Sausage
brought to you by Lauren Squier, MPH, RD
of Culinary Enlightenment
This high protein, high fiber bowl of goodness will warm your insides on cool winter evenings. Pair it with wilted spinach, stewed winter greens, or a fresh green salad for a complete meal.
Serves 4
Ingredients:
1 Tablespoon olive or canola oil
1 large onion, peeled and thinly sliced
4 ounces fresh turkey sausage, casing removed (look for Hot Italian or Cajun)*
5 garlic cloves, sliced
1 Tablespoon chopped fresh rosemary or 1 teaspoon dried
2 (15 ounce) cans white beans or cannellini beans, drained and rinsed
1 cup low sodium chicken or vegetable broth or water
1 teaspoon red wine vinegar or lemon juice
1/4 cup chopped flat-leaf parsley
Black pepper to taste
4 Tablespoons grated parmesan cheese, divided
Preparation: Check out our Recipe of the Month in full on our website.
Provided by:
Lauren Squier, MPH, RD of Culinary Enlightenment
Lauren@LongBeachBootCamp.com 562.481.5765
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Sharing Success:
A Boot Camper's Story
Long Beach Boot Camp,
You are changing lives. You have changed my life. I am not the same and I love it!
My husband & I tried working out and staying healthy but with three little kids, we could never find the time.
Boot Camp works! We are happier and healthier. We cheer each other on as a family - even the kids say, "Way to go, Mom & Dad! Good job going to Boot Camp!"
Thank you for helping me to find the powerful & strong "me" that somehow got lost in changing diapers and packing lunches. In a short amount of time I have tapped back into the strong athlete inside myself.
My goal is to become physically stronger & fit for myself and for my family. Long Beach Boot Camp is not only making my goals possible, Long Beach Boot Camp is changing my life. THANK YOU.
-Janelle
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
To read other stories like this, please visit out Testimonials page.
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Upcoming Events
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Camp 2 Schedule:
Check our Camp Schedule online for up-to-date class locations and times offered.
Running Boot Camp Classes
Camp 2 Feb 15 - Mar 26 (6 week camp)
Morning Classes
M,W,F 5:20am - 6:30am
Long Beach Boot Camp Classes
Camp 2: Feb 1 - Feb 27 (4 week camp M-Sa)
Morning Classes Instructor
5:30-6:30am Women Only Shannon Paul
5:30-6:30am Co-Ed Caroline Fiegen
9:00-10:00am Women Only Shannon Paul
Afternoon/Evening Classes Instructor
3:30-4:30pm Co-Ed (M,W,F) Kiola Raines
4:00-5:00pm Co-Ed (M,W,F) Sami Reed
5:30-6:30pm Co-Ed Caroline Fiegen
7:00-8:00pm Co-Ed Caroline Fiegen
New Locations!!!
Hughes Middle School
5:30-6:30am Women Only Christine Lee
9:00-10:00am Women Only Christine Lee
(M,W,F)
Evening Class Instructor
6:00-7:00pm Co-Ed Kiola Raines
Afternoon Class Instructor
4:00pm-5:00pm Co-Ed (M,W,F) Sami Reed
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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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Costa Rica Trip Announced
June 26th - July 3rd, 2010
Explore Stunning Costa Rica First Hand!
$2750 pp (based on double occupancy)
14 Participants total
8 days/7 nights
What's Included?
Round trip Airfare from LAX to San Jose Costa Rica
All transportation and transfers around Costa Rica
Accommodations at Villablanca Hotel (3 nights - Cloud Forest)
Accommodations at Le Cameleon Luxury Hotel (4 nights - Carribbean Beach)
Breakfasts & many dinners included.
All activites listed are included.
Cloud Forest Hike
Canopy Zip Line tour
Punta Uva River & Sea Kayaking with hike
Snorkeling and Hiking at Cahuita National Park
To view full itinerary click here.
Itinerary
Lacsa :
LOS ANGELES - SAN JOSE - LOS ANGELES
LR 641
JUNE 26th LAX - SJO
1:40am - 9:34am
LR 640
JULY 3rd SJO LAX
5:35pm - 12:10am
Deposit: $750 (ASAP to secure your spot this year - please email Jo@LongBeachBootCamp.com to arrange your deposit to secure your place)
Payment 2: $1250 (Due April 5th)
Payment 3: $750 (Due May 1st)
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Boot Camp Hats - Who's in?
You have all been asking for long enough.. Boot Camp hats are finally on order!
We just placed an order for 50 hats (one size fits all). If you would like to secure your hat: $15 (first come, first serve)
Please email the quantity you would like and which class that you attend to:
Seema@LongBeachBootCamp.com
We will make sure that your trainer gets the hat to you.
If you are not in class currently - get back in class! Haha.
You may still order hats the same way, by contacting Seema@LongBeachBootCamp.com
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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
- 5 days/week = $1435 Savings = $359 (more than 1 Boot Camp FREE)
- 4 days/week = $1200 Savings = $294 (more than 1 Boot Camp FREE)
- 3 days/week = $955 Savings = $239 (nearly 1 Boot Camp FREE)
Call Jo to set up your 6 Month Membership 562.343.5230
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"Annual Membership"
Save 30%
(42 consecutive weeks)
30% off regular price of Boot Camp
- 5 days/week = $2205 Savings = $945 (more than 3 Boot Camps FREE)
- 4 days/week = $1835 Savings = $780 (more than 2 Boot Camps FREE)
- 3 days/week = $1470 Savings = $630 (nearly 2 Boot Camps FREE)
Call Jo to set up your 6 Month Membership 562.343.5230
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NEXT
SESSION:
Long Beach
Boot Camp:
Feb 1 - Feb 27
Running
Boot Camp:
Feb 15 - Mar 26
REGISTER NOW
To Join Mid Session
Please Call
562.343.5230
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Inspirational Quote:
"I am willing to put myself through anything; temporary pain means nothing to me as long as I can see that the experience will take me to a new level. I am interested in the unknown, and the only path to unknown is through breaking barriers, an often painful process."
-Diana Nyad
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Inspirational Quote:
"Nobody made a greater mistake than he who did nothing because he could do only a little."
- Edmund Burke
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Inspirational Quote:
"Great changes may not happen right away, but with effort even the difficult may become easy."
- Bill Blackman
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Inspirational Quote:
"Defeat is not defeat unless accepted as a reality in your own mind."
- Bruce Lee
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Inspirational Quote:
"When you get to the end of your rope, tie a knot and hang on."
- Franklin D. Roosevelt
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Inspirational Quote:
"Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice."
- Wayne Dyer
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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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