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Welcome to Long Beach
Adventure Boot Camp's
Newsletter
Dear Shannon,
Goodbye summer. Hello fall!
A nice change in the weather has helped some sleep better, but for those of us who haven't been able to sleep well - we have some tips to help you get to sleep and stay asleep. You need good sleep to help your body recover from exercise, daily stresses, and attacks on your immune system. The germs already seem to be going around.
Speaking of going around (think door-to-door), I bought my Halloween candy, and to be honest I planned on eating it all before the big day - a little day-by-day celebration rather than the kind where I share with the neighbor kids. But miraculously the bag remains unopened. It is there if I want it, but I have a rescue pack of gum sitting right next to it in the pantry that has helped me during my cravings.
Note: I don't think I could adequately communicate my love for this particular type of candy, but trust me when I say this is nothing short of a miracle.
Plus, when you realize how hard you've worked towards your goals, you really don't want to sabotage it! Those are old habits, ones that you have learned how to manage. You may feel like you have earned it, but what you have earned is the right of refusal!. Don't negate all your hard work. Temporary satisfactions like those only make you feel worse moments later anyway. They keep you from staying on track with their addictive nature. Make it a good day. Make wise choices.
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 tow ard 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 Hendrix
Fitness Through Motion, Inc.
Home of Long Beach Adventure Boot Camp, Weekend Boot Camp & Long Beach Running Boot Camp
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Stress Management:
Sleep
Lets face it, everybody has stress - it's a normal part of everyday life. But when stress starts to affect your sleep it has gone too far.
According to the 2009 results of the National Sleep Foundations annual "Sleep in America" poll, 64 percent of adults in the U.S. have trouble sleeping at least a few nights a week, and 41 percent say it's a nightly occurrence. The likely cause of this is stress. Stress and anxiety cause your adrenaline and cortisol levels to spike, your heart to race and your blood pressure to increase. Which results in you tossing and turning all night.
Not to worry, here are some tips on how to put your stress aside so you can sleep.
One bad habit many of us have is going directly from watching the 10 o'clock news to bed. Old advice says its best not to watch TV before bed, but new research suggests that sitcoms are a better idea. A 2008 review of scientific literature confirms that laughter helps result in decreased heart rate, respiratory rate, and blood pressure. Another good tip is switching off the TV at least an hour before bed. Research has shown that the blue light produced by the television inhibits melanin production (the naturally occurring chemical that helps you sleep), which can make it more difficult to fall asleep. My suspiscions tell me the same is true of the computer, so get of your laptop and read a book to help you fall asleep.
Another problem people have is mentally planning your to-do list for the next day. For many of us, the only time we really have to ourselves is when we are going to sleep. And most people tend to use that time worrying about unfinished business and all the things we need to remember the next day. A good way to stop this is writing out tomorrow's to-do list before you go to bed and jot down any possible solutions or extra notes as well. If you start to worry about something you need to do the next day remember that you wrote it down, and it will be there in the morning.
Many people end the day with a glass of wine or a beer to take the edge off. Alcohol suppresses the central nervous system, which helps you fall asleep. Sounds like a great idea right? However after a couple of hours your body breaks down the alcohol and it becomes a stimulant, which makes it difficult to stay asleep.
Next time you find yourself stressed and unable to sleep try some of these techniques.
- Ease your breathing. When you sleep your breathing naturally slows down.
- Picture yourself on a warm beach. Visually imagining something can help replace stressful thoughts with soothing ones.
- Flex, Relax, Repeat. Tense the muscles in your body for 10 seconds, starting with your feet, and working your way up to your head.
Sweet dreams!
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Injury Prevention:
Lift Right To Stay Fit
Brought to you by
Zarzana Chiroproactic
 One of the best ways to keep your back pain-free, and one that all too many overlook, is the fine art of proper lifting.
Think about how you lift a heavy object, for example, a box filled with books. Do you just bend over from the waist to lift it? If so, you are putting yourself at serious risk for pain and damage.
Here are the steps required for proper lifting:
- Sizing up the situation
- Do you know where you're going? Do you know the weight of the object to be lifted? Do you have a clear path from Point A to Point B? Do you need a partner to help you, based on the weight and/or shape of the object to be lifted? Get the "lay of the land" before you begin.
- Keep it close
- When lifting any object, it's best to carry it close to your body, rather than holding it out in front of you with your arms extended. This keeps you, and the object you are lifting, more balanced
- Spread your feet shoulder-width apart
- Again, this makes it easier for you to stay balanced and provides the firm foundation and footing needed to maneuver an object safely.
- Bend at the knees
- This is critical. When getting ready to actually lift an object, bend at the knees and keep your back straight. The same holds for putting the object back down.
- Tighten up those abs
- Holding your stomach muscles tight helps transfer some of the load from your back.
- Make your legs do the work
- Your legs have some very strong muscles - use them to help you lift an object. This also helps prevent too much stress on your back.
- Give yourself a break
- If heavy lifting is a regular part of your job, take frequent breaks. The muscles in your arms and legs get tired, and when they do, you are at greater risk for injury.
Read More
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Sharing Success: A Boot Camper's Story
Shannon,
A huge thank you!
This past year with Boot Camp has been full of personal growth and physical change. When I started last year I was so scared and timid but determined to get fit... I remember telling Caroline that I just couldn't do the "long run" and that there must be something wrong with me. She just pointed to go and "do it now." I jogged, walked and even cried some of the way and before I knew it, I was done! She found me later and gave me a big "high five" Thank you for that, Caroline!
Since then, I only do the "long run" ...I have dropped 4 dress sizes, lost 15 pounds, and shortened my mile time by over 4 minutes. The mile run has been a mental challenge. I was never a runner. I was never an athlete. My mind would keep telling me that over and over to the point where I would feel like throwing up on "progress day."
A big thank you to you Shannon for taking the time to listen to my fears and talk me through the negative thoughts. When I come upon mental and physical stumbling blocks, I hear Shannon's voice in my head along with so many other boot campers who have cheered me on in the past..."You can do it!" "Finish strong!"
I  am an athlete now and a Boot Camper for life. You have given me so much ... from proper form with exercise, to confronting my bad food habits with your awesome "food journaling", to supporting me with reaching my fitness goals... I am hooked now!
Thank you Shannon, Caroline, Jo, and the whole Boot Camp Team!
I never thought would say this but...
It has been a pleasure exercising with you!
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
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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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Recipe of the Month:
"Fruit & Nut Cous Cous"
brought to you by Lauren Squier, MPH, RD
of Culinary Enlightenment
A delicious side dish with roasted chicken, pork or fish.
Serves 4
1 cup water
1/2 cup + 1 Tablespoon orange juice
1/4 teaspoon salt
1/4 teaspoon pepper
1 cup whole wheat couscous (or regular couscous)
8 dried apricots, chopped
2 Tablespoons dried currants (or cranberries or raisins)
1 Tablespoon extra virgin olive oil
1 Tablespoon rice vinegar
2 Tablespoons toasted slivered almonds
Combine water, 1/2 cup orange juice, salt, and pepper in a medium sized sauce pot. Bring to a boil and then turn off heat. Stir in couscous and dried fruit. Cover and let couscous sit undisturbed for 15 minutes (or as long as package indicates).
In the meantime, combine olive oil, rice vinegar and remaining orange juice (1 Tbs).
When the couscous is ready, fluff with a fork. Gently mix in orange vinaigrette. Top with almonds and serve immediately.
Nutrition Facts per serving:
140 calories
3 grams fiber
4 grams protein
4 grams fat
80 mg sodium
15% Daily Value for vitamin C, 10% Daily Value for vitamin A and 6% Daily value for Iron
Source: Food Processor SQL, ESHA Research
Provided by
Lauren Squier, MPH, RD of Culinary Enlightenment
lsquier@culinaryenlightenment.com 562.481.5765
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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.
FIND OUT MORE ABOUT THE COMPASS
Read More
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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% |
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!
Send requests or inquiries to Jo@LongBeachBootCamp.com
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Upcoming Events
Boot Camps:
October 12 - November 20
(6 Week Session)
Morning Classes Instructor
M, W, F 5:20-6:30am Shawdee Ghavimi
October 12 - November 20
(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
5:30-6:30pm Co-Ed Caroline Fiegen
7-8pm Co-Ed Caroline Fiegen
October 12 - November 20
(6 Week Session)
Check the online Camp Schedule for current locations for our many different class times or call 562.343.5230
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Other Upcoming Events
in or around Long Beach:
Long Beach - Sun. Oct 11
Bike Tour is not a race and you can even ride it on a cruiser if you want! It's a great way to get a new perspective of Long Beach (car free!).
Long Beach - Sun. Oct 18
Long Beach - Thu. Nov 26
SET GOALS,
SUPPORT COMMUNITY,
& STAY ACTIVE!!!
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NEXT
SESSION:
Long Beach
Boot Camp:
Oct 12 - Nov 20
Weekend
Boot Camp:
Oct 17- Nov 22
Running
Boot Camp:
Oct 12 - Nov 20
Teacher
Boot Camp:
Oct 12 - Nov 20
To Join Mid Session
Please Call
562.343.5230
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Inspirational Quote:
"Take care of your body. It's the only place you have to live."
-Jim Rohn
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Inspirational Quote:
"To eat is a necessity, but to eat intelligently is an art."
-La Rocheffoucauld
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Inspirational Quote:
"The only way of finding the limits of the possible is by going beyond them into the impossible."
-Arthur C. Clarke
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Inspirational Quote:
"There is only one corner of the universe you can be certain of
improving, and that's your own self."
- Aldous Huxley
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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:
"Most of the shadows of this life are caused by our standing in our own sunshine."
-Ralph Waldo Emerson
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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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