Week 1

Normal Experiences

1. Exhaustion

   a. It's normal. Make sure you are giving your body adequate time to rest and get plenty of sleep.

2. Increased Appetite

   a. It's normal. However make sure to keep your calories in range. You are kicking your metabolism into gear and you should keep it fed every 3 hrs. Keep meals small and be sure you are not mistaking thirst for hunger. You should be drinking about 2.5 liters of water every day, or aiming for half your weight in ounces.

Labored Breathing or Asthma-like Symptoms

Cause

  1. You are working out!  Your body is working above it's normal "resting capacity."

  2. Exercise Induced Asthma*

Cure

  1. Slow down your pace, breathe in through the nose, out through the mouth, walk with hands overhead.

  2. Pace yourself. The more you get to know YOUR comfort zone and YOUR body, you will be better able to PACE YOURSELF. Start to get comfortable with being uncomfortable. You will need to push through comfortable to get to faster, stronger and more fit.

Cure*

  1. Not everyone will benefit from the following as asthma has many causes. We are not medical personnel giving advice. Still, our hope is that some of you will find relief from your frustration with asthma symptoms from the following tricks/cures.

  2. Utilize the "refractory period" by eliciting your asthmatic response 30-40 minutes before your Boot Camp workout. Warm up with a jog then incorporate a few sprints (5-15 minutes) until you can feel it in your lungs. Give yourself 30-40 minutes of recovery time (let your heart rate and breathing rate return to normal). Most asthmatics will be able to spend the next hour exercising without symptoms stopping them. It is truly amazing and something I wish I had learned before going to school for Kinesiology. Some doctors don't know about this so do your research (research article), and ask them if it is something you should try.

  3. Try forceful exhalations. Many asthmatics struggle with getting air IN, but don't realize they are truly having an obstructive issue of getting air OUT. Once the oxygen depleted air is pushed out, your lungs will better utilize the oxygen rich air you breathe in.

  4. Educate yourself and be prepared. Asthma sufferers should know their limits, but they should not let it keep them from reaching new ones. Once I learned that asthma symptoms could be helped with hypnotherapy I realized there was a psychological component to my physiological response. Just as a panic attack is anxiety spiraling "out of control", asthma too can be largely anxiety related. Try to calm yourself down as soon as you start to struggle. Relax your shoulders if you are jogging, and know that you have your rescue inhaler near just in case.

  5. Use your prescription inhaler before your work out as directed by your doctor.

Nausea (Unsettled Stomach)

Cause

  1. Overheated. Your body may need to cool down a bit.

  2. No food in system.

Cure

  1. Take short walk and sip some water, find shade if you are in the sun.

  2. Eat something small before coming to class (100-250 calories). We recommend a "Cliff Builder Bar."
      Also, some people are just more sensitive to dairy or fruit before a workout.

  3. Slow down your pace a little, breathe in through your nose, and out through your mouth.

Uncontrollable Laughter

Cause

  1. The Trainers’ corny jokes, or off the wall comments.

  2. Uncomfortable doing an exercise. May feel uncoordinated.

  3. Realizing how out of shape you are.

Cure

  1. Keep laughing (if it doesn't take your breath away).

  2. Have faith in knowing that all of the exercises you do in class, we do as part of OUR personal workouts and they are always beneficial.

  3. Breathe in through your nose and out through your mouth to slow down the laughter.

  4. Be inspired by those who are around you. You are at boot camp to get faster and stronger and you will get in better shape by getting uncomfortable & pushing yourself to do more than you thought you could.