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Welcome to Long Beach Boot Camp's
Newsletter
Dear Shannon,
Happy New Year Everyone!
This year at Long Beach Boot Camp we are giving you MORE:
MORE flexibility
MORE classes & MORE options.
All Long Beach Boot Camp classes have now added a Saturday option at Wilson High School. So, if you are registered for any Camp, you can use Saturday(s) as your 3rd 4th or 5th day - depending on the # of days/week you are registered learn more. If you just want to add a Saturday there is a drop-in rate of $20/class. We have also changed our schedule to a 4-week camp so that we have less weeks off during the year. Now you won't miss us so much during your time off since you will have Boot Camp almost all year long!
With the New Year upon us, it is a time for resolutions. Many of us may resolve to workout more, eat better, drink more water, start journaling, or even eat less Yogurtland. By adding more to your daily routine it is more important now than ever to effectively manage your time. Dr. Zarzana has come to our aid with tips on how to manage multiple new tasks. For many of us this new task might be starting a new workout program. When getting into a new, or more difficult workout routine many of us get so "gung-ho" we forget about important injury prevention rules to stick to when working out. So please take a second to read over the simple time management and injury prevention tips below.
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. You matter to us. We are here to help.
We would like to wish everyone a Happy and Healthy New Year from everyone on the Boot Camp team.
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Stress Management:
brought to you by Zarzana Chiropractic
Do you go to work every day and come home feeling like you've gotten nothing accomplished? Is multi-tasking okay for everyone else but not for you? Is your desk a mountain of paper that you push from one side to the other each day and the pile just keeps getting higher? Sounds as though time management might not be one of your strong suits! However... it's a critical business skill to learn - especially in the fast-paced world in which we live and work today.
Here are several time-management tips that may help you to "pull it together" and get more done on the job. You'll feel less stressed out and more comfortable when you're more "in control" of your daily activities.
· Email - Find a manageable way to deal with email, especially if you have an ever-full inbox! Decide you will only check it three times per day (9:00 a.m., 1:00 p.m. and 5:00 p.m., let's say).
· Organize your next day's "To Do" list before you leave work for the day. Prioritize each task. When you do arrive at work the next morning, spend some time on the
most important task before you do anything else, including checking email!
Read more tips
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Injury Prevention:
Four Workout Routine Mistakes
It's the New Year, and many of us will begin new workout routines or progress our already established routines. Even some of the most experienced boot campers can forget some of the basic rules of working out. This outlines some of the most common workout mistakes that people make. So weather you're a first time boot camper, or a boot camp vet, these tips will offer some useful advice.
Workout Routine Mistake #1 - Exercise When You Have Pain
Many people get into the groove during exercise and forget about some key principles for safe and effective workouts. Exercising when you have pain is one of them, and it's the fastest way to develop a serious or persistent injury and....
Workout Routine Mistake #2 - Ignore Your Medical Conditions
It's important to respect any medical conditions or physical limitations you have and select a workout routine that accommodates them. Ignoring a heart condition or joint disease during exercise, for example, can backfire...
Workout Routine Mistake #3 - Do The Same Workout Routine Day After Day
To excel at a skill, you need to practice it. However, doing the same workout routine all the time can increase your risk of injury as well as lead to muscle imbalance, weakness and...
Workout Routine Mistake #4 - Ignore Proper Form During Exercise
No matter what sort of workout routine or exercise you enjoy, using incorrect technique not only reduces the effectiveness of the workout but...
To read the full article about injury prevention click here
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Sharing Success:
A Boot Camper's Story
My wife, a veteran boot camper, signed me up for boot camp as an early Christmas present (gee, thanks Dear!). Although reluctant for the 5:30 am camp time, I stayed committed to my 3 day a week program (figured I could handle anything for 3 weeks) and ran a few times per week on the off days. I must confess that I "sandbagged" a bit in that I began boot camp and the weight loss challenge after a Thanksgiving weekend of hyper indulgence! Haha.
With a healthy start and eliminating cream based, starchy, sugary, cheesy & overly processed foods plus a dose of regular boot camp "instruction", I managed to lose 14.5 pounds in three weeks time. A big thanks to Caroline and Shannon!
P.S. As a weight loss winner, I was blessed with another full month of 5:30 am pain and suffering - can't wait!!!
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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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 is at your fingertips at all times. Join us online in finding out how to break down walls!
Breaking Down Walls
Hello good lookin' people! I hope the holiday season has been fun, colorful, warm, positive, semi healthy, maybe a little crazy, possibly restful, and most of all, loved. So what's it like without your trainers for two weeks? Come on, you can be honest...Did you miss us? Did you not miss us? Not even a little? Did you tell your friends and family stories of boot camp torture HA!........ Read More |
Recipe of the Month: 
Tangerine and Jicama Salad
brought to you by Lauren Squier, MPH, RD
of Culinary Enlightenment
Serves 8
Try this delicious and refreshing seasonal salad when you are feeling "ho hum" about winter produce. This unusual combination of fruits and vegetables comes together for a flavorful side dish. Or top with grilled chicken for a more substantial meal. Feeding a smaller group? Just cut ingredients in half, or prep all ingredients and mix and eat salad over several days.
To view the recipe click here
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 1 Jan 4 - Feb 12 (6 week camp)
Morning Classes Instructor
M, W, F 5:20-6:30am Shawdee Ghavimi
Long Beach Boot Camp
Camp 1 Jan 4 - Jan 30 (4 week camp)
Morning Classes Instructor
5:30-6:30am Women Only Shannon Paul
5:30-6:30am Co-Ed Caroline Fiegen
5:30-6:30am Women Only Christine Lee
9:00-10:00am Women Only Shannon Paul
Afternoon/Evening Classes Instructor
3:30-4:30pm Co-Ed (M,W,F) Christine Lee
4:00-5:00pm Co-Ed (M,W,F) Shannon Paul
5:30-6:30pm Co-Ed Caroline Fiegen
7:00-8:00pm Co-Ed Caroline Fiegen
New Locations!
Hughes Middle School (Long Beach Boot Camp)
5:30-6:30am Women Only Christine Lee
Coming Soon!
Evening Class Instructor
6:00-7:00pm Co-Ed TBD
Starting Camp 2 (Feb 1- Feb 27)
Washington Middle School (Long Beach Boot Camp)
Afternoon Class Instructor
4:00pm-5:00pm Co-Ed (M,W,F) Shannon Paul
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Belmont Shore Christmas Parade 12/05/2009
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
- 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:
Jan 4 - Jan 30
Running
Boot Camp:
Jan 4 - Feb 12
REGISTER NOW
To Join Mid Session
Please Call
562.343.5230
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Inspirational Quote:
"Ability is what you're capable of doing.
Motivation determines what you do.
Attitude determines how well you do it."
~Lou Holtz
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Inspirational Quote:
"It's not what you've got, it's what you use that makes a difference."
~Unknown
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Inspirational Quote:
"If you are going to doubt something,
doubt your limits."
~ Don Ward
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Inspirational Quote:
"The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results."
~Anthony Robbins
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Inspirational Quote:
"It's the lack of faith that makes people afraid of meeting challenges, and I believe in myself."
~Muhammed Ali
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Inspirational Quote:
"You will never find time for anything. If you want time, you must make it."
~Charles Buxton
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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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