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Summer Challenge 2011

Miscellaneous

Choose Your Goal: Shed/Shred or Stabilize

July 11 - October 8 (Camps 7, 8, 8b, 9) REGISTER NOW

Each camper will choose either the Shed & Shred or Stabilize program guidelines. You get to pick!
Earn points and prizes for workouts, journaling, Facebook interaction and more!
Stay accountable to your goals and keep track of your progress as you rack up points.
Highest total points win prizes over the course of the 4 camps (Boot Camp gear and more).
Attend any or all of these 4 camps to be qualified. No extra fee or registration necessary for the Summer Challenge.

Download & Print

1. Our Summer Challenge Guidelines for Shed/Shred vs Stabilize to see how to get the results YOU want.
2. Your Point Tracker to start adding up your daily/weekly/mothly totals for sticking to your goals.

(as seen below)

Save 10-25%

Summer Challenge

July 11 - October 8th (Camps 7, 8, 8b, 9)

(Expires 7/20/11)

10% off
(SAVE more than $60)

When you register online for at least 12 of these 13 weeks
(Camps 7, 8, 8b, 9)

COUPON CODE: 2011SUMMER10

25% off
(SAVE more than $250)

When you register onlifor UNLIMITED ATTENDANCE for at least 12 of these 13 weeks (Camps 7, 8, 8b, 9)

COUPON CODE: 2011UNLIMSUMR

During the next 4 camps (7,8,8b,9) we are offering UNLIMITED attendance.
Attend any class time/location as many times as you want.
This will help you reach your fitness goals AND also rack up precious points for prizes!

REGISTER NOW

Already registered for one of these camps?
Call the office for help getting your discount.
562.343.5230 M-F 10-5pm

Summer Challenge Guidelines
	Shed/Shred		Stabilize
1	Find your caloric range and RMR from our website and stick to it.	1	Follow portion sizes & estimations when you choose your meals and snacks. You shouldn't have to continue to count your calories when you are at you goal.
2	Eliminate alcohol until your goal is met.	2	Continue to moderate the amount of alcohol you drink. Choose alcohol wisely. 0 - 2 drinks/week
3	Journal 3 - 7 days per week.	3	Choose to journal when you feel like you are slipping out of "Stabilize." Give yourself healthy rewards when you maintain your goal.
4	Cook at home more frequently. Goal: Wk 1 (1-2x/wk), Wk 2 (2-3x/wk), Wk3 (3-4x/wk), W4 (4-5x/wk)	4	Continue to cook most meals at home. This will help you know what you are eating and have control over the calories & nutrients that you put into your body.
5	Eat a meal or snack every 2 - 4 hours to keep your metabolism working for you.	5	Continue to eat a meal or snack every 2 - 4 hours. You are a fat burning machine. Keep it up!
6	Continue to choose protein & carbohydrate for your snacks so that you don’t feel the dip in your energy levels.	6	Continue to choose protein & carbohydrate for your snacks so that you don't feel that dip in your energy levels. Try adding more fruits and veggies into your diet for your carbohydrates.
7	Choose to eat out only if planned ahead of time & the meal fits within your caloric range.	7	Stay aware of how often you are eating out and try to continue to eat out only if planned ahead of time & if the meal fits within your caloric range.
8	Choose whole grains. No white breads. Limit starches like russet potatoes & sticky rice.	8	Choose whole grains. Minimize the amount of starches like russet potatoes & sticky rice that you consume.
9	Choose one unprocessed meal/day. Ex: Salad or summer smoothie	9	Choose many unprocessed meals each day. Experiment with new options. Ex: Salad or summer smoothie
10	Choose meat without hormones or antibiotics. Instead of a meat protein at every meal, have beans, organic tofu or a veggie burger on your salad. Get creative! If your food looks light, you'll feel light! The key is to have fun and feel good.	10	Choose meat without hormones, or antibiotics. Instead of a meat protein at every meal, try to have beans, organic tofu or a veggie burger on your salad. Get creative! Think, if your food looks light, you'll feel light! The key is to have fun and feel good.
11	Aim for 2.5 L of water daily. Don’t drink your calories.	11	Aim for 2.5 L of water daily. The calories you drink should be planned to fit into your calorie range.
12	Exercise 30 minutes daily on non-Boot Camp days.	12	Exercise 30-60 minutes daily on non-Boot Camp days. Try new activities like kayaking, hiking, tennis, volleyball etc.
13	Shop at the grocery store or Farmers Market at least once a week. Prep & package at least 1 meal for the week. Cut up your veggies and pre-package for grab & go snacks.	13	Shop at the grocery store or Farmers Market at least once a week. Prep & package at least 1-4 meals for the week. Cut up your veggies and pre-package your food for the week for grab & go snacks. Notice it is now a habit that you’ve taken on.
14	Consume 5 - 9 servings of fruit/veggies daily. The more nutrient rich your diet, the higher the fiber and lower the overall calories and fat are in your diet.	14	Consume 5 - 9 servings of fruit/veggies daily. The more nutrient rich your diet, the higher the fiber and lower the overall calories and fat are in your diet.
15	Choose guilt-free treats instead of a "dessert" option that may be higher in calories and fat.	15	Continue to choose guilt-free treats instead of a "dessert" option that may be higher in calories and fat.

Summer Challenge Guidelines in Detail

(Some Guidelines Explained)

2. Alcohol

• Depressant (slows metabolism & hinders weight loss)

• Calorie dense (7cal/g - versus carbs & proteins at 4cal/g)

• Lowered inhibitions (poor food choices and portions)

• Taxes Liver (lethargy means less active)

6. Protein & Carbohydrate for Snacks

• Stabilize blood sugar & energy levels

• Feel fuller longer

Try to include 30 grams of carbohydrate in these snacks:

• ½ whole wheat bagel, 2tbsp light herb cream cheese, tomato & cucumber slices

• 1 oz baked pita chips, ¼ cup hummus, ½ cup baby carrots

• Turkey roll-up, (1 whole wheat tortilla, 1 oz sliced turkey (low sodium), 1 tsp mustard

• 1 ½ cups whole grain cereal (<200 cal), ¾ cup nonfat milk or almond milk

8. Grains

Grains to avoid:

Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.

Enriched = Processed = Lacking in fiber. WE NEED 35mg of fiber a day!!

Some examples of refined grain products are:

• White flour, white bread, white sandwich buns and rolls, white rice

• Couscous, crackers, flour tortillas, grits, noodles, spaghetti, macaroni, crackers

• Spaghetti, macaroni, pitas, pretzels, corn flakes

• Cornbread, corn tortillas, de-germed cornmeal

Grains to choose:

“Whole grain, whole wheat” or multigrain whenever possible. Some items will say whole grain, but their main ingredient is not, so read the list of ingredients & be selective. Other sources of grains are sprouted grain bread, brown rice, quinoa, multigrain cereal, whole wheat bread, sweet potato, spelt (type of bread) & millet (type of bread).

10. Choosing Healthy Proteins

Choose meat/protein without hormones or antibiotics. Instead of a meat protein at every meal, try to have beans, organic tofu or a veggie burger on your salad.

• Lean cuts of chicken, grilled fish (Avoid red meat - coronary artery disease & high cholesterol)

• Lentils (Trader Joe’s has a great selection that can be served cold and hot)

• Black beans, garbanzo beans, kidney beans (No refried! They put lard in these!)

• Egg whites (Trader Joe’s has a delicious egg white salad with onions and chives)

• Low-fat chocolate milk (1 of best post-workout meals - good ratio of protein to carbohydrate)

15. Guilt-Free Treat Options

• Jamba Juice frozen yogurt: 140-250 calories (small) w/ toppings + 25-60 calories

• Weight watchers carrot crème cake: 90 calories in one cake

• Skinny cow frozen chocolate bars: 100 calories

• Ghiardelli dark chocolate 72% cocoa: 210 calories for 3 squares

• Make sure to buy chocolate with 72% + cocoa to receive the antioxidant benefits

Long Beach Boot Camp - Summer Challenge 2011 - Point Journal

Name:

WEEK 1

WEEK 2

WEEK 3

WEEK 4

StartingWeight: Ending Weight:

WORKOUTS

Boot Camp Workout
(5 Points, 10 Points FRIDAY)

Workout on Own
(2 Points)

FOOD

Days of Alcohol FREE (1 point)

**BONUS** Weeks of Alcohol FREE

1 Full Week = 8 Points

2 Full Weeks = 10 Points

3 Full Weeks = 13 Points

4 Full Weeks = 15 Points

Daily Journal
(3 Points)

**BONUS**
Weeks of Journaling

1 Full Week = 7 Points

2 Full Weeks = 9 Points

3 Full Weeks = 11 Points

4 Full Weeks = 13 Points

Cooking Healthy at Home
DINNER ONLY
(2 Points)

Eating Every 2-4 Hours
(1 Point for the day)

Drinking Water 2.5L
(1 Point for the day)

LBBC FACEBOOK POSTS

Photo of Sexy Home Made Food
(1 Point)

Photo in LBBC Attire In Active Pose
(1 Point)

Photo of Your Healthy Grocery Cart
(1 Point)

BUDDIES TO CLASS

Bringing a Buddy to Class
(10 Points)

Buddy Signed up for 4-Week Boot Camp
(20 Points)

DAILY TOTALS

WEEKLY TOTALS

DOWNLOAD & PRINT:

1. Our Summer Challenge Guidelines for Shed/Shred vs Stabilize
2. Your Point Tracker

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I've already lost 50+ lbs. and am in the best shape of my life-even though I'm pushing 60 (ugh!) I would never work out this hard everyday if not for our...

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