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Welcome to Long Beach
Adventure Boot Camp's
Newsletter
Dear Shannon,
You can't afford to be mindless. Be present in every moment. Don't give up what you want most for what you want in a fleeting moment. Don't worry about the past, invest in your future. You can only do what you can do, right? You know what to do - one foot in front of the other. Your best you can do right now is all that is required.
Why not live your best life right now?
The destination is always a pleasure, but be sure to appreciate the process and learning that occurs during your journey. Inspire others along the way. Learn things about yourself you didn't know before.
Ask yourself - what took you so long?
Lack of direction? Lack of motivation? Lack of discipline?
Fear of failure? Fear of success? Fear that you didn't deserve it? Fear of asking for help???
You have taken step after step to prove to yourself that you can do this. You will get there. You deserve this just as much as anyone else.
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 & Jo HendrixFitness Through Motion, Inc.Home of Long Beach Adventure Boot Camp & Long Beach Running Boot Camp |
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Top 10 Ways to Sabotage Your Physical Fitness Program
- Thinking Negatively
- Thinking in the past and believing self doubt limits your success.
- Negativity is VERY contagious, NEVER infect others with it!
- Fear is a BIG negativity. Fearing success can be crippling and is a common form of sabotage. Conquer your fears by putting one foot in front of the other. Every day has a sunrise.
- Poor Goal Setting
- Don't neglect setting, writing, and reciting goals daily.
- Believing In Fiction
- Don't believe everything you hear at the gym. Pay attention to
 scientific studies.
- Lack of Exercise Intensity
- Don't be afraid to challenge yourself. You will see faster results and enjoy a sense of pride with your accomplishment.
- Overtraining
- Not resting between training sessions will sabotage your results. If you are feeling stronger than the previous session, you have had adequate recuperation time, however if you are weaker, the chances are you need more of a break.
- Not Knowing Your Numbers
- Do you know your target heart rate?
- Are you pushing past what you did previously?
- Remember the Progression Principle which insists that you progress past what you were able to do in the workouts before.
- For strength - run faster and lift heavier weights.
- For endurance -run longer and lift more reps.
- Not On a Complete Program
- Most fitness programs will require you to both incorporate strength
training, and cardiovascular exercise. Many people skip one or the
other. If you do so, you are making a big mistake.
- Poor Form / Using Momentum Instead of Muscle
- You don't want the external force of momentum to move the weight. You
want the muscle to really benefit from the rep. Reps should be slow,
and controlled at all times.
- Nutrition & Rationalizations
- People also think they can eat more because they workout. This is just
body fat self sabotage. It is not ok to eat a 1000 calorie ice cream
sundae just because you did a 20 minute power walk.
- Lack of Patience
- Gym goers want results yesterday. Most people are not patient enough
with their physical fitness program in order to reap the full benefits.
They seem to quit right before big benefits are on their way.
And of course the follow up...
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Top 10 Ways to Succeed In Your Physical Fitness Program
- Staying Positive
- Live in the present & ignore any negative
thoughts.
- Believe in yourself and what you are doing. You deserve this just as much as the next person!
- Know you are on the right track and you WILL reach your destination because you are going to stick with it! Live your best life!
- REMEMBER: If you think you can or can't, you're right! (Henry Ford)
- Proper Goal Setting
- Specific, Measurable, Attainable, Relevant, and Time
Sensitive.
- EX: I shall eat 3 servings of fruit per day for the next 6
weeks.
- Believing The Facts
- Calories in vs Calories out
- Pay attention to scientific studies.
- Good Exercise Intensity
- Challenge yourself. You will see faster results and enjoy a sense of pride with your accomplishment.
- Stay in your Target Heart Rate Zone (see below)
- Proper Rest
- Rest between training sessions to allow your muscles to rebuild. If you
are feeling stronger than the previous session, you have had adequate
recuperation time. However if you are weaker, the chances are you need
more of a break.
- Knowing Your Numbers
- Know your target heart rate. Your MAX = 226 - age (women) OR 220 - age (men). Your target is 65*-85% of your MAX. Mayo Clinic has a calculator for you to find it easily. Get a heart rate monitor with a chest strap. I suggest getting one from Costco or REI so that if you have any issues you can return it.
- Remember the Progression Principle which insists that you progress past what you were able to do in the workouts before.
- For strength - run faster and lift heavier weights.
- For endurance -run further and lift more reps.
- Being On a Complete Program
- Incorporate flexibility, strength
training, and cardiovascular training - like Boot Camp! =)
- Using Muscle Instead of Momentum / Having Proper Form
- You
want the muscle to really benefit from each rep. Reps should be slow,
and controlled at all times.
- You may have a trainer to tell you what to do but that doesn't mean your mind should be absent when you exercise. Every exercise requires your attention.
- Proper form will also protect you from injuring yourself.
- Utilizing Nutrition & Maintaining Focus
- Remember that you've worked too hard at Boot Camp to fuel your body with junk. Treat your body well with healthy wholesome nutritious foods. Your body will thank you and like exercise, you will get hooked on it.
- Keep a calorie journal to keep you focused throughout your day. Nutrition is 80% of your efforts to change your body composition. Get that piece first and the rest will come more easily.
- Being Patient
- Consistency will get you there. Stick with it! Know that you are on the right track and that you will reach your goals. If you veer off course, get back to your routine as soon as possible. Plan for obstacles and figure out what works best for your life and your patterns.
* There are differing opinions on this subject within the field. Some say burn the most TOTAL calories possible, while others say burn the most FAT calories possible. For optimal fat loss, your target heart rat zone is 65%-75% of your MAX HR. |
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
 I had not run in over 20 years. After several sessions of LBBC I was challenged by a friend to run the Disneyland Half Marathon in 2007. It
turned out to be the hottest day of the year but I was prepared and pysched to do it. I ran the race and finished 2:55:43.
I have gone on to run the LB Full Marathon last year and 2 other Half marathons most recently with the Surf City Half Marathon beating my PB by 17 minutes....I am hooked on the marathons now and have 4 more Half Marathons scheduled for 2009.
Thanks to Shannon and Caroline without your help and support I could never have done it!
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:
Fruity Bran Muffins
These versatile, good-for-you muffins are perfect any time of year. Use fresh berries in Spring and Summer and dried fruit other months of the year. Don't be concerned about the specialty ingredients, a quick trip to the store will gain you a healthy breakfast or snack for a week!
 Makes 10 muffins
Ingredients:
2 eggs
6 ounce container nonfat vanilla yogurt
3 Tablespoons canola oil
1/4 cup honey
2 Tablespoons molasses
1 1/4 cup wheat bran*
1/2 cup fresh blueberries OR 1/4 cup dried currants, raisins or cranberries
dash of cinnamon, allspice or pumpkin pie spice OR 1/2 teaspoon lemon or orange zest
3/4 cup whole wheat pastry flour* (or substitute whole wheat or white whole wheat flour)
1 1/4 teaspoons baking soda
1/4 teaspoon salt
Instructions:
- Preheat oven to 350° (or 325° for convection).
- In a medium bowl, beat eggs together with a fork. Add yogurt, oil, honey, and molasses. Stir to combine. Stir in wheat bran and spice of your choice. Set aside.
- Combine flour, baking soda and salt in a small bowl.
- Line a muffin tin with 10 liners. For moister muffins, fill the unused muffin cups halfway with water to provide steam during baking.
- Add dry ingredients to wet ingredients and stir just until combined. Gently fold in blueberries (or dried fruit). Divide batter evenly among 10 muffin cups.
- Bake 15 minutes or until a wooden pick comes out clean. (If using convection, start checking for doneness at 12 minutes.)
- Cool muffins in tin 5-10 minutes. Remove to rack to finish cooling. Pack in an airtight container when completely cool. Leave out only the amount you will consume in 2 days. Freeze the remaining muffins in bags of two and pull out of the freezer as needed.
Nutrition Facts per muffin:
150 calories
4 grams protein
5 grams of fat
4 grams fiber
* Ingredient Note: wheat bran and whole wheat pastry flour can be found at health food and specialty food stores such as Whole Foods.Thanks to Lauren Squier of Culinary Enlightenment
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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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 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:
May 26 - July 3
(6 Week Session)
Morning Classes Instructor
M, W, F 5:20-6:30am Shawdee Ghavimi
May 26 - July 3
(6 Week Session)
Morning Classes Instructor
5:30-6:30am Women Only Shannon Paul
5:30-6:30am Co-Ed Caroline Fiegen
9-10am Women Only Shannon Paul
Afternoon/Evening Classes Instructor
3:30-4:30pm (MTW only) Caroline Fiegen
3:30-4:30pm (MWF only) Shannon Paul
5:30-6:30pm Co-Ed Caroline Fiegen
7-8pm Co-Ed Caroline Fiegen
Other Upcoming Events
in or around Long Beach:
Long Beach - Sat. May 23
Calabasas - Sat. June 6
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:
"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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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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