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Welcome to Long Beach
Adventure Boot Camp's
Newsletter
Dear Shannon,
Summer is here!
Hiking, bike rides, kayaking, swimming, frisbee, volleyball on the beach, and late evening walks at sunset....are you taking advantage of the long days by fitting in more activities?
Are you also taking advantage of the available summer produce? Enjoy a stroll through your local farmers market, such as Wednesday's near Marine Stadium and Sunday's near PCH/2nd by the bay.
Make the summer last by taking the time to enjoy it. See how many meals you can eat outside. Maybe you just have breakfast on the back porch. Whatever it may be, take a deep breath and soak it all in. Life is good.
Thank you for making us, and fitness in general, a part of your life. You are wise to m ake it a priority in stressful times. Having that outlet, as well as making time that is truly just for you, is rewarding.
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, 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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Stop and Smell
the Roses...
Vitamin ATPO
Helps Your Body
Make the Most of Each Meal
Vitamin ATPO stands for Awareness, Time, Pleasure and Oxygen. When it comes to nutrition, these elements are inter-related as well as necessary for your body's physiological response to be most effective with the nutrition you present to it.
Awareness
The
more conscious we are of what we put in our bodies, the better our
brains respond and utilize the incoming nutrition. Consider your
mind-body connection and be sure your mind is engaged when fueling your
body.
Time
Many
of us are on the go, but taking the time to sit down to enjoy a meal is
a must if we want our body to optimally utilize our nutrition.
We are designed to digest, assimilate
and calorie burn most efficiently between the hours of 12:00-1:30pm. So, if you have a tiny breakfast, small
or moderate lunch, and a huge dinner, you are setting up the ideal
conditions for weight gain Pleasure
40-60% of our ability to digest, assimilate
and calorie burn comes from something called the Cephalic Phase
Digestive Response - which is a scientific term for taste, pleasure,
aroma, satisfaction, and our visuals of a meal. So, if
we don't receive this very intimate and subjective experience of
eating, we are metabolizing at only 40-60% efficiency - a stunning
statistic.
Pleasure
is a nutritional requirement. When we aren't
receiving "Vitamin P" - pleasure from our food - perhaps because we're
following a punishing diet or not savoring our meals, the brain
interprets this missed experience of pleasure as "hunger", and we are
driven to eat more.
Oxygen
Stress
depletes nutrition. Simply put, anxiety, rushing, forcing, pushing, and
negative self talk all put the body in the physiologic fight-or-flight
response. In this stress state, vitamins and minerals are excreted,
blood flow to the digestive organs dramatically decreases, calorie
burning is slowed, and hormones that signal the body to gain weight are
produced. Our mental/emotional state has powerfully influenced our
nutritional metabolism, regardless of the good and healthy food we may
have eaten.
Relaxation
is the optimum state of digestion and assimilation. Amazingly enough,
the body is optimally designed by evolution to metabolize a meal and
burn calories under "parasympathetic dominance", also know as the
physiologic "relaxation response". So, the question is, are you a
relaxed eater, or an anxious and hurried one?
There's
a simple technique that can powerfully transform the nutritional status
of every American. 5-10 long slow deep breathswill quickly - in less
than a minute - shift the body from a stress state of poor digestion
and low calorie burning, to a relaxation state of high nutritional
metabolism. This is a "must-learn" technique from the new field of Mind
Body Nutrition.
For more information on Food Psychology visit Dr. John Spencer Ellis's Spencer Institute |
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.
Each week, over one million people enjoy a wellness and personal
development program created by John Spencer Ellis (including Adventure Boot Camp)! This man is a gift to the industry. Jillian Michaels of "The Biggest Loser" calls him her "Uber Mentor." His programs are
implemented in the top resorts, spas and health clubs. John is the CEO
of National Exercise & Sports Trainers Association (NESTA), the Spencer Institute for Life Coaching, and the Get America Fit Foundation. John holds two bachelors degrees (business & health science), an
MBA, and a doctorate in education. He also completed doctoral level
studies in naturopathy. He holds fifteen certifications including
massage therapy, plyometrics, self-defense, fitness kick boxing,
fitness boxing, nutrition coaching, water fitness, exercise
rehabilitation, golf conditioning, Pilates, personal training, clinical
hypnotherapy, sports hypnosis, PACE circuit training and yoga.
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 leval 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 (me) 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 biggy!
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:
brought to you by Lauren Squier of Culinary Enlightenment
Apricot Glaze for Grilled Chicken or Pork
A sweet and sticky glaze for grilled chicken or pork. It is a perfect addition to skinless boneless chicken breasts and thighs as well as pork tenderloin. Chicken takes 4-5 minutes per side and a 2-inch thick pork tenderloin 7-8 minutes per side on a medium high grill.
Serves 4 (makes about 1/4 cup)
Prep Time: <5 minutes
Ingredients:
1 Tablespoon honey
2 Tablespoons "all-fruit" apricot jam
1 Tablespoon cider vinegar or champagne vinegar
1 clove garlic, minced (~1 teaspoon)
1 teaspoon fresh minced ginger or 1/4 teaspoon dried ground ginger
1 Tablespoon olive or canola oil
1/4 teaspoon salt
Fresh ground pepper to taste
Instructions:
- Combine honey though ginger in a small bowl. Stir well. Set aside.
- Drizzle oil over chicken or pork. Rub on both sides of meat to ensure an even coat. Sprinkle with salt & pepper.
- Grill chicken or pork 4-5 minutes over medium high direct heat. Flip and spoon glaze over meat. Cook another 4-5 minutes and repeat. It will be time to remove the chicken from the grill. The pork will need another 5 minutes.
Serving Size = about 1 Tablespoon glaze
Nutrition Facts:
70 calories
3.5 grams of fat
120 mg sodium
Created by Lauren Squier, MPH, RD of Culinary Enlightenment 2008 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
-
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:
July 13 - August 21
(6 Week Session)
Morning Classes Instructor
M, W, F 5:20-6:30am Shawdee Ghavimi
Evening Classes Instructor
T, Th 6:20-7:30pm Shawdee Ghavimi
July 13 - August 21
(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 Instructor*3:30-4:30pm (MWF only) Shannon Paul5:30-6:30pm Co-Ed Caroline Fiegen7-8pm Co-Ed Caroline Fiegen
* We now have classes that meet in Buena Park!
Check the online calendar for current locations for our many different class times or call 562.343.5230
Other Upcoming Events
in or around Long Beach:
Laguna Beach - Sun. July 26
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:
"If you want your dreams to come true, you mustn't oversleep."
~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:
"Consistency is what counts, you have to do things over and over again."
~Hank Aaron
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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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