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Welcome to Long Beach
Adventure Boot Camp's
Newsletter
Dear Shannon,
March is here and I'm thinking GREEN! Hope you're feeling lucky with all the shamrocks and leprechauns running around this festive time of year. I saw a green shirt online while it was Obama memorabilia time that said O'bama. Ha! I think I need that ; I'd wear it every year on St. Patty's!
Ok, another holiday. Do I need to mention (again) that with festivities we need not sabotage our goals with over indulgence? Alright well, I said it anyway for good measure. Treat yourselves well by planning ahead. Try not to go to parties hungry, since celebration food is rarely low calorie. Pregame with some healthy choices at home, then you can be smart about your party snacking.
We hope you eat green and clean, and enjoy your extra dose of sunshine you will be getting with the time change tomorrow night. Enjoy this month's newsletter. 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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 End of Daylight Savings!
Spring is around the corner! The 21st of March marks the beginning of a beautiful new green season.
Spring forward your clocks Saturday night (technically the change occurs Sunday March 8th at 2:00am) - you lose an hour of sleep but thank goodness the days are getting longer!
I set a daily alarm to catch the sunsets when I can. I have been thrilled to find they are getting later and later in the day. That is great news for those of us that find ourselves affected by the sunshine, or lack thereof.
Make the most of each day, and be sure to appreciate the little things life gives you each day, like the sunrise, sunset, and hopefully a good dose of sunshine.
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Eating Green: Good for the Earth
Consider some of the following to help reduce your carbon footprint and make your effect on the Earth a more positive one.
10 Ways to Eat Green:
1. Seasons Eatings - Eat foods that are in season in your area
2. Grow Up - Grow your own food
3. Fish out of Water - Beware of eating over-fished populations
4. Meat Head - Cattle use more energy than they yield
5. Whole-some - Processed foods require more energy to make
6. Organic Overload - Organic crops don't harm soil with pesticides
7. Label Love - Make sure you check the label for certified organic
8. Fine Dining - Go to www.dinegreen.com for green restaurants
9. Water Winner - Consider what it takes for water to be bottled
10. Store Adore - Store your food in energy efficient appliances
 We may not be able to stop Global Warming, but it doesn't mean we shouldn't try to do our part to protect our planet and its resources.
READ MORE>>
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Eating Clean
There is no fitness goal that you can achieve without first cleaning up your diet. Changing your diet is one of the biggest challenges when faced with improving ones health. A majority of people are used to eating highly processed foods on a regular basis and breaking away from that can be difficult. The good news is, it isn't impossible and once you make it a habit to eat clean, it becomes a part of your life.
In a nutshell, eating clean is
the practice of eating whole, natural foods such as fruits, vegetables,
lean proteins, and complex carbohydrates. It also means staying away
from the junk that typically makes up the Standard American Diet
(S.A.D) These types of
food include man-made sugar, bad fats (hydrogenated, trans-fat),
preservatives, white bread, and any other ingredients that are
unnecessary. An easy way to remember if a food is clean is: "if man made it, consider not eating it."
Eating clean can be a major transition for a majority of people due to addictions to sugar, white bread, and fast food. It takes discipline in order to make eating clean a habit but it is possible and has so many long-term health benefits.
Clean Eating Magazine has menu and recipe ideas. No, It's not a novel idea, but this healthy way of eating now has a new catchy name. Keep shopping the perimeter of the grocery stores where you will find your whole, unprocessed foods.
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Nutrition Facts / Label Reading:
Shannon shared with the classes a pink pamphlet from The AICR which explained how to be an educated label reader.
Even if you think you know how, I encourage you to take a moment to review what they have to say by clicking on the link below.
American Institute for Cancer Research
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Recipe of the Month:
Thanks to Lauren Squier of Culinary Enlightenment
Lemony Summer Salad
Serves 6
Since it feels like summer already, give this light, flavorful salad a go! It is packed with colorful, good-for-you ingredients that will satisfy as a side dish or a light lunch.
Ingredients:
1 cup dry quinoa (or whole wheat couscous)
3 Tbs lemon juice
1 Tbs extra virgin olive oil
1 cup canned garbanzo beans, drained and rinsed
1/4 cup cucumber, peeled, seeded and diced (or diced seedless or English cucumber)
1/4 cup red onion, diced
1/4 cup grape or cherry tomatoes, cut in half or quarters
1/4 cup reduced fat crumbled feta cheese
a couple pinches salt
fresh ground pepper to taste
8 Bibb or Butter lettuce leaves (optional)
Preparation:
- Rinse quinoa to remove bitterness. Cook quinoa (or couscous) according to package directions. Cool slightly. Fluff with a fork.
- Drizzle lemon juice and olive oil over quinoa. Stir gently to blend.
- Add beans, vegetables and feta. Stir to combine.
- Finish with salt and pepper. Refrigerate.
- Serve cold or at room temp.
NOTES: Salad is best made a few hours or a day before serving. Optional: Serve chilled in lettuce cups for a beautiful presentation. Go wild with the vegetables...many combinations will work! For instance, substitute zucchini for cucumber or green onions for red onions. Add diced bell peppers or Kalamata olives. Use leftover vegetables for salads, soups and side dishes.
Nutrition Facts per Serving (1 1/4 cup each):
180 calories
5 grams fat
7 grams protein
3 grams fiber
260 mg sodium
Source: Food Processor SQL, esha Inc.
Created by Lauren Squier, MPH, RD of Culinary Enlightenment
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Sharing Success: A Boot Camper's Story
 For the last few years I have been needing to lose 10-20 pounds. I retired
from teaching kindergarten two and a half years ago. After retiring, I
just didn't seem to be as active as I once was in my younger years. Of
course, the older you get, the harder it is to lose the extra pounds.
I
saw the Boot Camp advertisement in the Grunion Gazette a year ago and
thought, "I could not do that!" I just kept walking 45 minutes a day
and watching what I ate. I stayed exactly the same weight - just kept
even.
A year later, I decided I must do something DRASTIC! I thought, "I'll sign up for Boot Camp and just do the best I can."
I
am a Sr. Citizen, yet from the minute I walked up to the Band Shell at
Recreation Park, Shannon and all the gals who I talked to were so
encouraging and understanding. I've enjoyed camp immensely. I've
enjoyed Shannon's energy, the encouragement from other campers, the
interesting and educational nutrition talks from Lauren Squier (the
Dietitian), and of course my RESULTS from working hard!
My first 4 week session I don't think I lost a pound, but
I felt so much better & my clothes were looser. I had to continue,
and this time joined the Weight Loss Challenge. I'm competitive for an
older gal - I figured if I won $, I'd put it towards the next session
of Boot Camp. I didn't place to win $, but I won a great Boot Camp
hoodie & some delicious nutrition bars.
How
did I do it? I journaled. WOW - I eat a lot! I continued to walk
30-60 minutes daily (even on Boot Camp days), and knowing about having
to weigh in each Monday (pay if you gain) really helped keep me
accountable to my goal. I really counted calories. I bought carrots,
celery and other veggies every time I went to the store. I made healthy
salads and ate lower calorie foods. After losing the first few pounds,
it was really motivating to know that Boot Camp and changing my diet
was working.
"Camp"
was really the answer. For an older person stuck on a plateau, that
extra effort made all the difference. I had dieted for years yet
simply stayed the same.
The
one time I couldn't make the 9-10am class, I got up at 4:30am to
attended the 5:30am class at "The Hill." It was raining, and while some
younger people went home, I chose to stay. It was an experience I will never
forget. It was dark and wet in the early morning rain, yet I felt like
a kid with all of us, a huge group of Boot Campers running around in
the hills - and I'm 64! It was so exciting.
I lost 10.6 pounds & hope to lose 10 more!
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
-
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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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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 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:
"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:
"They always say time changes things, but you actually have to change them yourself."
~Andy Warhol
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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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