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Welcome to Long Beach
Adventure Boot Camp's
Newsletter
Dear Shannon,
Good News! Summer doesn't officially end until September 21st!
Maybe we feel summer has already escaped us with the return of school and new schedules. But the days are not getting shorter quite yet! Take advantage while we still have daylight in the evening to get in that work out.
The time change is just around the corner so don't procrastinate!
Long Beach is a beautiful city.
Take a blissful and freeing bike ride on the beach.
Walk on the sand at dog beach.
Grab your running shoes and enjoy the marina.
Hike Signal Hill with your friends or family and bring the dog!
Kayak around Naples - you can rent one at Bayshore/Ocean.
It's is all about balance. Balance your hard workouts with fun ones. Balance your stressful schedule with taking time for yourself. Balance your diet. Balance your perspective. And keep your body aligned and "in balance."
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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Acid-Alkaline -
Tips for Balancing Your Diet
Almost all foods that we eat, after being digested, absorbed, and metabolized, release either an acid or an alkaline base (bicarbonate) into blood.
Grains, fish, meat, poultry, shellfish, cheese, milk, and salt all produce acid. The mass consumption of these foods causes bodies to become overly acidic, which strips it of minerals. Over the long haul, those who do not balance their diet with alkaline foods (vegetables and fruits, primarily) become prone to weak bones, joints and muscles, heart disease, diabetes, kidney disease, and a host of other health problems. In other words, long-term health and longevity have everything to do with acid-alkaline balance.
The problem is not so much any particular food, but rather the cumulative effect of a highly acidic diet over many decades that eats away at our health.
So, where does that leave us? What can we do to reduce the impact of an acidic diet? For one, reduce the serving sizes of the acidic foods, while increasing the amount of greens and other alkaline veggies during a meal. This markedly reduces the total number of calories consumed, while reducing the acid impact. Learning about what foods are highly acidic or alkaline can help one balance the diet better.
To read more visit foodmatters.com
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Procrastinator vs Proactive
Procrastination is a five-syllable word for "stress" - stress that's avoided if you do whatever needs to get done now instead of putting it off until later!
So, how can you manage procrastination to ease the stress that it causes and the subsequent negative health impacts? Try these suggestions:
- Break a large task down into smaller pieces and tackle it one piece at a time, setting a deadline to complete each piece.
- Get organized before you begin and the task flows more smoothly, with fewer interruptions.
- Do the one thing you don't want to do first and get it over with so it isn't looming over your head.
- Schedule tasks according to your own personal "power hours." Are you a morning person? A night person? Do you feel sluggish in the early afternoon and "pick up" later on? Tackle your more challenging "to do" items during your peak productivity periods and leave the more routine tasks for your "down" times.
- Avoid multi-tasking - you may think you do quite well with it, but handling one task at a time, with your full attention on it, is really a better way to be productive and to stay "on task."
Be proactive.
Visit zarzanachiropractic.com to help you relieve your stress and release your build up of tension from procrastinating. Massages are also available and if prescribed can be covered by insurance.
Appointments can be made by calling 562.498.4455.
What are you waiting for?
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Injury Prevention
PROPER FORM
No matter what sort of workout routine or exercise you enjoy, using incorrect technique not only reduces the effectiveness of the workout but puts you at greater risk for getting injured.
Take time to learn proper technique whether you are lifting weights, doing yoga, running or swimming. Even if you have been playing a sport for years, you'd be surprised at what you can learn by taking a lesson or meeting with a personal trainer for a refresher session.
Getting the most from weight lifting requires proper form, controlled movements and the right amount of weight. Lifting weights that are too heavy for you is a set-up for injury. If you can't maintain proper form while lifting, the weights are too heavy for you.
Exercising when you are fatigued is another easy way to get sloppy with your form. When you are tired, it's much harder to maintain proper technique and stay focused. Mental fatigue can put you at risk, particularly if you are cycling or running, as you may be more likely to ignore surrounding traffic and road conditions.
Click here for more info on sports medicine
EXAMPLE:
The red box shows what she should not be doing. This type of "squat" is inefficient and can strain her knees since she is placing more weight forward (instead of sticking out her bum).
Notice in the good squat how sticking out her bum keeps her weight back in her heels where it should be, and it keeps her balanced so she can go into a deeper squat, and generate more power.
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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
CLICK HERE
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Sharing Success: A Boot Camper's Story
Hi Jo,
I thought I'd take a minute to share my success resulting from participating in Camp 5. I am 53 years old and my exercise program had given way to romance, wedding preparation and  settling into married life.
My hair dresser gave me a post card advertising your camp. While she had participated in a camp located in another area, she sold me on trying it because of her success stories and the fact that she is a little older than I.
Fast forwarding to my first day, I could not believe what I was being asked to do! RUN!!! With each class though, I could go a little farther than the class before.
- Success #1: I can now run the 3/4 lap.
- Success #2: I completed the entire 100 rep's challenge the 2nd time before time was up!
- Success #3: I was able to complete the entire bleacher drill and had begun the 2nd cycle before time was up!
I have begun to see some changes in my core, which is my problem area. I'm looking forward to transitioning to the longer run and more changes in my core during camp 6.
Thank you to Caroline for her encouragement!
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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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: "Super Snacks"
brought to you by Lauren Squier, MPH, RD
of Culinary Enlightenment
September is a hectic time for families. Instead of looking for a drive-thru, have several "fast foods" available at home for your hungry herd. These quick snacks are a great way to keep everyone in the family satisfied until dinner.
- Pick-me-up-Parfait:
- Layer 1/2 cup chopped fruit, non-fat or low-fat vanilla yogurt and 1/4 cup whole grain cereal in a small clear cup
- Tasty Tostada:
- Spray 1 corn tortilla lightly with cooking spray; crisp in toaster oven 5 minutes or microwave 1 1/2 - 2 minutes; top with 1/4 cup refried beans and 2 Tbs reduced fat cheese; heat in microwave or toaster oven until cheese melts; top with 2 Tbs salsa
- Monkey Muffin:
- Top a toasted whole grain English muffin half with 1 Tbs peanut butter and 1/2 banana, sliced
- Colorful Kebabs:
- Thread a variety of colorful cut or canned fruit onto skewers; enjoy with non-fat or low-fat fruit flavored yogurt
- Personal Pizza:
- Lightly toast a whole grain English muffin or pita bread; top with 1/4 cup pizza sauce and 1/4 cup part-skim mozzarella cheese; heat in toaster oven until cheese melts
- Strikin' it Rich:
- Dip vegetable "coins" (carrots, cucumbers and zucchini sliced into rounds) in low-fat ranch or hummus
- Traveling Trail Mix Treat:
- Mix whole grain cereal and fruit & nut trail mix in a zipper lock bag; take it to go
- Tasty Tuna Taco:
- Add 1/4 - 1/2 cup tuna salad to a lettuce leaf; top with chopped tomatoes; eat like a taco
- Deli Snack Stick:
- Spread a little mustard and/or light mayo on a slice of deli turkey; wrap turkey around a string cheese stick
- Power Pop:
- Cut banana in half, peel and gently insert a popsicle stick into the bottom (cut end); spread non-fat or low-fat vanilla yogurt all over banana; sprinkle with 1 Tbs chopped nuts and/or crushed whole grain cereal; place on foil or wax paper and freeze 2 hours.
Provided by
Lauren Squier, MPH, RD of Culinary Enlightenment
lsquier@culinaryenlightenment.com 562.481.5765
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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:
August 31 - October 9
(6 Week Session)
Morning Classes Instructor
M, W, F 5:20-6:30am Shawdee Ghavimi
August 31 - October 9
(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
Check the online calendar 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:
San Pedro (Vincent Thomas)
- LABOR DAY!
- Mon. Sept 7
- No Boot Camp this day
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
Boot Camp:
Aug 31 - Oct 9
(6 Week Session)
NEXT
Weekend Boot Camp:
Sept 5 - Oct 11
(6 Week Session)
NEXT
Running Boot Camp:
Aug 31 - Oct 9
(6 Week Session)
Call about joining
mid session
562.343.5230
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Inspirational Quote:
"Change your thoughts & you change your world."
~Norman Vincinte Peale
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Inspirational Quote:
"Yes, actually, you can."
~Anonymous (Triathlete Woman in her 60s who inspired my mother)
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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:
"If you are going to doubt something,
doubt your limits."
~Don Ward
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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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