I lost 29 pounds
Q. Why did you decide to stick with it? I saw and felt results immediately. I wasnt as tired as I had been before. I felt proud of myself every day because I was taking action that would be necessary to change my body. Rocky P Rancho Cucamonga, Ca
Table Of Contents
Welcome Quick Start Guide Nutrition Tips Fat Fighting Foods Nutrition FAQs Daily Nutrition Log Exercise Tips Workout Plan weeks 1-3 Warm up Shoulders Arms Chest Abdominals Back Legs Body failure download Workout weeks 4-12 C.A.N. cards Nutrition Evaluation Q&A Exercise Evaluation Q&A Results Tracking Worksheet Week #3 Assessment Checklist Week #6 Assessment Checklist Week #9 Assessment Checklist Week #12 Assessment Checklist Summary The 12 weeks are over...Now what? Fast start boot camp cleanse Pg 3 Pg 14 Pg 15 Pg 18 Pg 31 Pg 32 Pg 44 Pg 46 Pg 47 Pg 52 Pg 53 Pg 54 Pg 55 Pg 56 Pg 57 Pg 63 Pg 64 Pg 79 Pg 82 Pg 84 Pg 87 Pg 92 Pg 93 Pg 94 Pg 95 Pg 96 Pg 97 Pg 98
An earful
What we would say to you if you were in camp
The Decision Trap I hate my _____ Big, fat, reason why A rat in a maze 42% fat in American diets But I dont eat a lot What about eating out Portion Control I learned from my dog What to do when youve been bad Surviving your diet The little things make all the difference Check your trash Franken-Twinkie How to become a runner Motivation or lack there of Pound the Rock Why you may not be seeing results Pg 9 Pg 10 Pg 12 Pg 17 Pg 22 Pg 24 Pg 26 Pg 33 Pg 34 Pg 35 Pg 40 Pg 41 Pg 42 Pg 73 Pg 76 Pg 80 Pg 90
1.800.680.2803
1.800.680.2803
www.InlandEmpireBootCamp.com
Gold medal for 1st place grace & physique 40s Silver medal 11th overall (150 participants) grace & physique Tell everyone how old you are because they are not going to believe it?
I am 40 years and 11 months : ) I didn't have the stereotypical dread associated with turning 40. Now that I am 3 weeks away from turning 41, I can't believe the number! I feel better now than I did in my 30's!
1.800.680.2803
www.InlandEmpireBootCamp.com
she must present grace, poise & feminine athleticism. Fitness Skills: 3 separate skills that test the athletes speed, agility, speed, coordination, focus and endurance. They consist of a football style Shuttle Run for best time, 50 Box Jumps for best time, and Bench Press 60% of the athletes weight for up to 50 reps. Fitness Routine: a 2 minute choreographed routine which includes gymnastics, dance and displays of strength, flexibility and endurance set to music. Obstacle Course: a military style obstacle course race consisting of 10 elements that the athlete must execute in the shortest amount of time. It spans the length of a football field and back.
When did you start training seriously for the recent competition?
Well, I have to admit, I was in denial that I was going to do this event again. At the end of last years competition I think I uttered the words "NEVER AGAIN!" as I threw back a beer by the pool with a mountain of Nachos next to me. When Molli started rallying the troops and recruiting for the 2008 event, I reluctantly attended the meetings. I still thought, no way. But after I attended those meetings and felt the enthusiasm of the girls and felt my muscles responding to the bench press and box jump practices, I fell into the trance and agreed to do it! I started "Seriously" training for the skills in February and decided to do the Grace and Physique challenge in March. I've since discovered in talking to other competitors that they start training around 7 or 8 months before the event! It is unbelievable how hard I had to work in those 5 months to reshape my body and build my strength.
1.800.680.2803
www.InlandEmpireBootCamp.com
Adjusting my mindset. Having a goal and maintaining the mindset to stay on course with my diet, nutrition and exercise. I did not realize how important it was to have a physical goal and to go through the motions to achieve it until I undertook this adventure. My best advice is to envision what you want to look like find a picture of what you want to look like and tape it up on your computer at work, on your refrigerator at home or on your mirror in the bathroom; wherever you are going to see it every day. Work out, eat and live your life to attain the physical results that you are seeking.
What was your nutrition protocol during your training? Give us a sample day
I followed the diet that Molli and Tony gave me designed for the results I wanted to achieve. For the most part I was having a serving of protein, complex carbohydrate and fruit/vegetables every 3 to 3-1/2 hours. That usually consisted of breakfast egg whites, either scrambled or made into an omelet with tomatoes and mushrooms for breakfast. My snack was a rice cake with almond butter spread thinly over top. Lunch and dinner was either a grilled chicken breast or grilled fish, 1 cup of brown rice or a yam and either broccoli or asparagus. I would usually exclude the brown rice or yam at dinner. I had no need for carbs in the evening. As the competition got closer, I removed fruit and dairy completely - no condiments and low sodium. I had to finish off a minimum of a 3L bottle of water every single day. You MUST drink your water. I was also taking several supplements. I took two Creatine tablets before my work outs (boot camp or gym) and drank 6 oz. of Fruit Punch flavored Amino Acids. The Creatine and amino acids helped support muscle strength, volume and endurance. After my morning workouts I would make a Whey protein shake and put a scoop of Glucosamine in it to help with muscle recovery. As much as I worked out, I rarely got sore. It is essential that my body had every nutrient available to repair and
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 6
Now that its over do you believe it or do you have to look at the trophy to believe it?
I still can't believe the results I achieved. I look at the pictures and remember how I felt on that day - confident and self-assured. I did not want to walk on that stage and feel like a cabbage patch doll in a sea of Barbies. I was determined to walk on that stage with no regrets - I was NOT going to say "gee, I should have worked out harder or been more strict with my diet." I walked out knowing this was the best I was going to achieve. The fact that those 10 judges saw the results that I worked so hard to accomplish fills me with joy. Every single girl who competed in this competition worked hard. I feel fortunate, lucky and grateful that I presented what they were looking for. And the best part of it was I received an education in nutrition and exercise that I will carry with me for the rest of my life. I plan on keeping a toned body for as long as possible!
What advice do you have for the normal everyday camper/ woman that is looking to change her body and her mind set?
You may read my experience and think there is no way you could do that! Truth is, everyone can achieve a better level of physical fitness and better nutrition without the goal of putting on a posing suit and standing up on stage. Maybe your goal is to fit into a new pair of jeans this fall or your looking forward to a school reunion or maybe you just want to feel better or not be embarrassed to go to the doctor and step on their scale! Follow the diet - get rid of the excess sugar. You don't need a whole dessert after appetizers, drinks AND a dinner. Remember, eat what you need for fuel. Talk to Molli and Tony. They will guide you through the diet and follow-up. You can still enjoy your favorite cheat food on your high day. Finally, set a goal. Share your goal with friends, co-workers and fellow boot campers. They are your support. Ask them for help. When you are weak, look for that special friend to vent to who will talk you off the ledge. I cannot tell you the joy you will feel inside when you look in the mirror and see the results. You CAN achieve your ideal physical and nutritional goals.
1.800.680.2803
www.InlandEmpireBootCamp.com
Disclaimer:
You must get your physicians approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is wellmaintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. Dont perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Dont perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including the following IEABC, Inc Training Program. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you dont use the following IEABC, Inc Training Program, please follow your doctors orders.
1.800.680.2803
www.InlandEmpireBootCamp.com
1.800.680.2803
www.InlandEmpireBootCamp.com
You will always have something on your body that you would like to be different, that is human nature and that is actually a positive trait, to always be striving to better yourself. Imagine if everyone in the world didnt have that need for things to be improved. It is part of our make up, as human beings, to want things to be better and to always be looking for what is wrong. But that does not mean that you have to Hate that which you want changed. You can do it from a place of love and gratitude. You can thank your legs for everywhere they have gotten you, for the fact that you have them at all. You can thank your stomach for helping you bear children. You can love your stretch marks and be grateful to them. Now does that mean that you should just give up changing your diet and exercising because Im saying accept yourself as you are? Absolutely not! I cannot stand the people running around saying big is beautiful and promoting obesity and an unhealthy lifestyle! What Im saying is that change can occur from a place of respect for your body and your health and the more you can learn to love yourself right now. Exactly as you are the better! This change, in attitude, is actually very difficult to do, because it is so engrained in your habit pattern to talk to yourself from a negative perspective. You will have to train yourself to be nice! Figure out what you say, to yourself, most often throughout the day. We all have a self dialogue, or maybe you think more in pictures, how do you picture yourself? Part of your work now is to stand in front of a full length mirror and truly look at yourself. Look in the mirror and say I deeply and completely accept myself. Think of all the good things your body has accomplished for you. Start listing reasons why you are grateful for your body. When you can look in the mirror and feel a genuine sense of gratitude and love for your body, then change can occur from a positive place and your goal is accomplished. You would be shocked at the amount of people that arent even capable of looking in the mirror. If you have learned to avoid looking at yourself, then it may take weeks, to change this pattern, it may happen quickly, youll know when you catch yourself thinking positively about yourself, rather then beating yourself up. Treat yourself with respect first and then others can do the same.
1.800.680.2803
www.InlandEmpireBootCamp.com
11
-Your wedding Day- Bingo weve hit the motherload. Although this one can still back fire on you due to all the stress. This is usually the most successful. Why, because it has all the qualities needed for a successful goal. 1 There is a specific date you cant get out of. 2 There is an end to the date so your mind doesnt think it has to do the crazy diet and exercise thing forever. 3 You are embarking in a new life with someone you love so your goal is based on going towards something positive not away from something negative. 4 You cant change what youre wearing; most women have a dress in mind and a vision of how they want to look in the dress. Thus giving their mind a direct visual command (very important). 5 The day is 99.9% about you and you know it. Its your day to shine and the spotlight will be on you and you alone, there is no possibility of hiding. ooh scary Do you see why this goal works well? It has all the attributes of successful goal setting. So if your BFRW isnt big enough take some time now and blow it up!
Camp, like all the other things I have tried, just didnt work for me.
1.800.680.2803
www.InlandEmpireBootCamp.com
13
Get to the grocery store Get your weights and other equipment needed Familiarize yourself with each exercise Scan the entire book Write out your goals Get an exercise journal and a food journal Choose a starting date hopefully right away! Dedicate the next 12 weeks to your health and fitness! And of course call us if you have any questions 1-800-680-2803
1.800.680.2803
www.InlandEmpireBootCamp.com
14
Nutrition Tips
#1 Rule For Weight Loss - Eat Right! I hate to say it, but its so true; you are what you eat and you are what you dont poop! And if you want to lose weight (or gain weight) stay off that treadmill and dont touch those weights until youve first taken a long, hard look at what you eat. The trick to good nutrition (and therefore faster results) is to feed your body a combination of protein and carbohydrates every few hours, this ensure proper recovery from workouts AND optimal energy levels throughout your day. Balanced nutrition is the key. And believe it or not, for best results, you should eat 5-6 (small) meals each day instead of the 3 square meals youre used to. Heres a quick ingredients checklist you want to stick to when creating your own meals from now on. The better you stick to this, the better your body will be when the 12-weeks is up
6 Foods That Will Make You Fat Fast (avoid like plague) 1. Alcohol 2. Soda 3. Trans Fat Foods 4. Fried Food 5. White Bread 6. Full-fat Milk & Yogurt
Protein - Choose a portion of lean protein, such as chicken breast, ground turkey, fish or steak. Protein is essential for building toning and building muscle.
Carbohydrates - Choose a portion of complex carbohydrates, I say avoid like the plague, but such as a small baked potato, sweet potato, a 1/2 cup of brown in reality these food are OK in moderation Like once a rice or a slice of whole-wheat bread.
week.
Vegetables - Add a portion of vegetables with at least two meals each day. Essential Fats - Consume one tablespoon of unsaturated oil daily (olive oil is best) or 3 portions of salmon per week. Not all fats make you fat!
If youre a big consumer of any of these, its essential you cut down significantly for a better body, and better health.
Water - Drink at least 8-10 glasses of water each day or .66 X (your body weight) in ounces.
Again, balanced nutrition is the key. You can do all the workouts in the world, but you just wont be maximizing your results until you fix the way you eat. Thats why you need to start with nutrition first, because otherwise a lot of the time you spend exercising is wasted. Heres Some More Helpful Nutrition Tips For Speedier Results Your Rumbling Belly Is Lying To You, Youre NOT Hungry: A lot of times when people feel hungry, theyre not. Theyre just dehydrated. If you drink enough water, your body will be balanced and function the way that its meant to. This is very important to aid the release of stored fat. A good rule of thumb is 8-12 glasses per day. But If you live in a warmer, more humid climate or are on the heavier side (not for too much longer!), then youll need to drink even more.
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 15
What Catabolic Really Means: When the body is breaking down its own tissue, this is referred to as a catabolic state. This happens when you dont eat enough protein, youre body essentially eats itself! Not a pretty picture. You MUST eat enough protein everyday so your body doesnt have to eat itself! The Importance of Snacks Each Day: Most people have time to eat a good lunch and dinner, but its the snacks in between and getting a complete breakfast that are the most difficult - and the most important!
Thats when having a good meal replacement product is required. In choosing a quality meal replacement product, youll want to look for one that has a good balance in protein, high fiber, and a low glycemic index. Typically healthy shakes and bars are excellent for this, theyre convenient and give you all the good stuff, stock-up! If youd like more information on meal replacement snacks e -mail staff@InlandEmpireBootCamp.com or call 1.800.680.2803. Supplement Yourself: When I talk about supplementation, Im NOT talking about stimulants and artificial-type-products. Those are dangerous and should be avoided at all times. What Im talking about are whole-food, natural, and organic nutrition-supplement-type-products. Things like multi-vitamin minerals, antioxidants, meal replacement, and exercise recovery products. These type of supplement products are essential to provide your body with the nutrients lacking in our food today. A USDA study showed that 97% of all Americans dont get the nutrients they need from food alone, and this includes you! You must supplement to get complete nutrition today. Again, I can point you in the right direction with supplementation. Theres a lot to know and its a bit of a minefield if you dont know what youre doing. Please visit: www,MyBootCampNutrition.com for our library of information.
The REAL big secret to weight loss, and winning the Your Best Body Challenge is simply excellent nutrition.
Vegetarian Proteins
Tempeh Seitan Tofu Texturized vegetable protein Soy foods Veggie burgers
Fats
Avocado Sunflower seeds Pumpkin seeds Cold-water fish Natural peanut butter Low-sodium nuts Olives and olive oil Safflower oil Canola oil Sunflower oil Flax seed oil
Fats to Avoid Butter Fried foods Mayonnaise Sweets Whole-fat dairy products
Steamed wild rice Green peppers Mushrooms Spinach Tomato Peas Brussels sprouts Artichoke Cabbage Celery Zucchini Cucumber
Starting bf %: 39% (obese category) Inch Inch Inch Inch Inch Inch Inch loss loss loss loss loss loss loss in shoulders: 6 Arm: 3 Chest: 6 waist: 12 hips: 9 thigh: 5 calf: 2
total inch loss: 44.75 inches (from 7 points of measurement) Total fat loss of: 42 lbs Water increase from 47% (dehydrated) to 54% properly hydrated 1. Would you mind telling us how old you are?
I am 42 years old. 2. What originally prompted you to join camp? to achieve? And what were you hoping
I knew I needed to lose weight. I was obese, unhealthy and definitely feeling it! I wanted to get fit, but I didn't want to just diet & walk. My son had enlisted in the Marine Corp and he was away at boot camp. I guess there was a bit of solidarity in joining a boot camp of my own! 3. How did you feel the first week of camp?
Ouch! I was sore--and proud!! I couldn't even lift a fork to my mouth those first few days of boot camp. My husband joked that not being able to lift food to my mouth was one way to guarantee weight loss! 4. Why did you decide to stick with it?
I loved how boot camp made me feel. I loved that I was out at the crack of dawn doing things that even my "fit" and "skinny" friends couldn't do. I loved seeing the changes in my evaluations. It was slow, but steady progress.
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 19
Now, the friends I have made at boot camp make all the difference in the world. We push each other to do better and we keep each other from slacking off during those tougher times. 5. If you could give people 1 piece of advice when it comes to fat loss, what would that be? I guess my advice would be: Don't do boot camp just half way. The first 18 months of boot camp, I saw changes in my body in terms of strength and increased endurance, but I didn't see the drastic changes that I wanted to because I didn't combine healthy eating with my new commitment to a vigorous workout. It takes both the eating properly and the working out to really see the changes that you want to see. Once I finally made up my mind to eat right, the pounds and inches started to melt off! 6. Whats your secret to success?
My success really came when I changed my mind. Even when I started boot camp, I have to admit that I didn't really believe that I could do it-that I could change my body. Last fall I got hooked into watching The Biggest Loser and I saw a lot of obese, unhealthy people change their bodies and change their lives. That was when I first realized that it might actually be possible if I fully commit to the process. It was November 2007 when I changed my mind and truly began to change my life. 7. Whats your favorite healthy snack?
I love nuts! : ) They are natural. They are portable. They have healthy fats and protein. They're not messy. It's something easy to grab and go. And, when you read about all the benefits the different kinds of nuts provide your body, you want to make sure you get a variety of them! 8. What other activities has camp prompted you to take part in?
I am doing my first 5k next month. I run for fun with friends now!! A group of us meet most weekends to run around Bonelli on one day and do the Claremont Loop on the other. Basically, now I exercise 6-7 days a week, no excuses. 9. What do you think has been the biggest change in your lifestyle since B.B.C. (before boot camp)? Growing up, my weight was always an issue--I never felt thin and then the last 10 years when my weight really shot up, I wished I could just get back to where I had been before, even though it wasn't thin! In my family, food was comfort when you were down, food was a celebration w hen you achieved something, and food was the center of family functions. And activity? Growing up my mom kept me out of sports--couldn't swim because my arms would get to big, and couldn't play soccer because soccer players get big legs. Just last month my mother said,
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 20
"I sure hope you are not getting addicted to exercise!" WHAT??!! As an adult, I knew it was foolishness, but I still did not have skills or the confidence or the drive to get out there and move. Now I can say: I am active. I am active. I am active!! I usually have 10K-14K steps on my pedometer before 9 o'clock in the morning. My first boot camp evaluation I did my mile in 14:57. The last evaluation we just completed we did a 1/2 mile--I did it in 3:19!! First plank-27seconds. Now--2:30!! 10. What motivates you to keep up these healthy habits? I feel great--that is my best motivation. I look great and I know it (Wow --I NEVER thought I would hear myself say that!) I love being able to shop in regular stores and to be able to purchase something and know it will fit! I burned my Lane Bryant Credit Card! Buckle is my new favorite store! Every time I drop a size, I get rid of those clothes--I'm never going backwards again! I just got into my first pair of size 8 pants-ever!!--and I am not even finished yet! 11. Do you feel better, now, then B.B.C. or about the same? In case I haven't made this completely clear--I FEEL GREAT--better than I can ever remember feeling about myself. Not only am I healthier, fitter, thinner, more athletic and energetic--I did it! It wasn't a surgery. It wasn't a pill. It was me!! I earned what I am feeling right now--I 12. Do you realize You Rock!!? I do realize that! It probably the first time I could ever say that in my life! Sometimes I tell myself to tone it down a notch in my head, but why?? I earned it and I feel great! 13. If you had to do it all over again, (the pain, the fear, the change in habits) Would you? Hmmm. . . let me think. . . wow. . . I guess so. all again--only I wouldn't have waited so long!! 14. Did we miss anything? Hell yeah I would do it
No, but I have to take a minute to thank Stacie, my fearless boot camp leader. I would not be here without her help--her knowledge, her encouragement, and her pushing me past what I think I can handle. Stacie never settles in at boot camp. Just when you think you can handle what she is dishing out, she makes you step it up a notch. Thank you for your patience when I was fat and slow. Thank you for modifying my workout so I wasn't embarrassed by how far behind the others I was in the beginning. Thank you for your encouraging words to keep on going. Thank you for pushing me to the next level each time you saw I was ready. Thank you for putting me up with the runners last week-- (that was "a moment" for me). Thank you Stacie for the difference you have made in my life.
1.800.680.2803
www.InlandEmpireBootCamp.com
21
that the percentage of fat these two people are taking in is over 50% and horribly unhealthy (their grades on the nutrition trainer are primarily Fs). Your goal for a healthy diet should be 10 -20% fat. That is very difficult to do unless you eat very, very clean, journal thoroughly and let us help you when ever you get stuck. Fat loss is something everyone can achieve, it just takes accurate information and sometimes lots of assistance, but you can get there and we can help! If youd like to see what a diet that is apx 19% fat and almost all As on the trainer, looks like, here it is and by the way its a typical day for mePre camp 1 banana post camp a shake containing 2 frozen bananas, greens plus berry version, flax seed, wheat germ, Jay robb egg white protein powder, water snack 2 apples Lunch Chicken fajita pita (jack n the box, no onions) Snack 2 slices turkey breast 1 string cheese (organic) 3 triscuts (reduced fat) Dinner no oils were used in cooking any of my dinner items Salmon (6ozs cooked) Asparagus Spinach (cup cooked) Salad w/ veggies only (no dressing, lime) I made every meal at home except for lunch. Eating out is a sure fire way to sabotage your diet. You simply have no idea what calories are going into your food when you eat out. I also drink nothing that contains calories, otherwise that would have to be listed on your journal as well. As Laura says, every little bit counts!
1.800.680.2803
www.InlandEmpireBootCamp.com
23
4 cups of spinach 25 calories (me eating like a horsy, whos gonna win?) Heres the nutritional value you get from this: Vitamin A 190%, Vit C 45%, Calcium 10%, Iron 15%, Vit E 12%, Vit K 510%, B1 6%, B2 9%, B3 4%, B4 12%, Magnesium 18%, Zinc 3%, Copper 3%, Manganese 23%, potassium over 5%, Folic Acid 40%, Fiber 2 grams Did the Hersheys kiss give you any nutritional value whatsoever? No, in fact it depleted you nutritionally, it left you nutritionally bankrupt (because of the cholesterol and the sugar spike). Dont try and tell me chocolates good for you, theres a negligible amount of cacoa in a Hershey kiss. So dont go there! The spinach however gave me fiber and loads of vitamins and minerals, wow! What a difference 25 calories can make. This is what we mean by empty calories. We get asked all the time, Is it ok if I cut back on some of the calories, on the diet, and save some calories for a piece of chocolate or frozen yogurt, later? Ideally no, thats what a cheat day is for. And the example of the nutritional data above illustrates why. If you come to camp on the energy from 1 Hershey Kiss, you will have nothing to give me, however if you come to camp on the energy and nutrition of 4 cups of Spinach you will be a different person, literally! Your immune system be
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 24
stronger and you will be a healthier person. So its not as simple as, comparing calorie to calorie, far, far from it. Can you imagine the nutritional difference between these 240 calories? 1 glazed donut 240 calories. Those things take up no space in your stomach. Theyre like air, air thats going to require that you run for a half hour to burn it off, with zero nutrition!
Now, heres what I would have to put into a salad to get up to 240 calories -
5 cherry tomatoes
1 whole carrot
2 stalks of celery
1 whole cucumber
So quit whining, but I dont eat very much and let your new mantra be I eat like a pig!
1.800.680.2803
www.InlandEmpireBootCamp.com
25
1.800.680.2803
www.InlandEmpireBootCamp.com
26
Muscle increase: 4lbs total inch loss: 13 inches (from 7 points of measurement) 1.Would you mind telling us how old you are? I just turned 40 this past April . (32 if you ask my youngest daughter!!) 2.What originally prompted you to join camp and what were you hoping to achieve? I had always been thin but after having my 2 beautiful girls . . . my body changed. I never truly lost that weight. Originally I joined the gym to lose a few pounds (5 to be exact) and just feel better. After several months I was frustrated because I didnt see results. Then my friendly neighbor, Rhonda, told me about boot camp and how much she loved it. It took her almost 2 months to get me to commit because I didnt like the early morning hours. She assured me that I would get used to getting up early and that I would begin to see some results. So reluctantly, my other neighbor Julie and I took the plunge together. 3.How did you feel the first week of camp? I truly thought I was going to die!!!! I felt sick to my stomach a few times, I was sore and I absolutely hated the whole running thing! My first mile run took forever. I couldnt even run the whole thing. I had to walk up that stupid little hill at the park.
1.800.680.2803
www.InlandEmpireBootCamp.com
28
4.Why did you decide to stick with it? Initially I just could not give up in front of all my friends. I didnt want to be the pansy in the group, so I kept going. After the end of the first month, I actually felt really good. I felt a sense of accomplishment and I felt so much better about myself. I started bragging to everyone at my office about getting up early every morning to do this crazy boot camp style workout. They were shocked and amazed that I would do such a thing. 5.If you could give people 1 piece of advice about fat loss, what would it be You have to make a decision about what you truly want to achieve. I tell people all the time, you can do it IF you really want it! You can continue eating fast food and cookies and candy and bread at every meal and soda and huge portions and so on, but if you truly want to lose the extra weight you have to make a choice about how you want to live your life. You see, its not about dieting and losing weight fast, its about making a lifestyle change for you and your family. Ask my kids when the last time was they had McDonalds? They cant remember. 6.Whats your secret to success? Ive learned to politely say no thank you to certain foods or to pack a protein shake instead of eating on the run or to find the healthiest choice on the menu. And frankly I am perfectly fine with it! I challenge people to give me a hard time about my eating habits because I can confidently say that the choice is mine and it works for me! 7.Whats your favorite healthy snack? I like to make my own protein shakes with the strawberry Jay Robb protein powder and fresh raspberries or banana. 8.What other activities has camp prompted you to take part in? WTF (women's tri fitness challenge), The Boot Camp Challenge, the Mud Run, tackling the Claremont Loop 9.What has been the biggest change in your lifestyle since B.B.C (before boot camp)? I feel guilty if I dont complete some sort of workout at least 5 to 6 days per week. I workout when I am on vacation or traveling, which I never did before.
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 29
Also I am willing to try different styles of workouts, where before I knew I didnt have much strength and ability so I would never agree to go biking or running etc. 10. What motivates you to keep up these healthy habits? The way I look and feel. I like getting compliments on how fit I look. I like the energy I have and I love the way I feel right after a good hard workout!!! If its not hard, I dont feel like I got as much out of it and boot camp takes that into consideration when they structure our workouts each morning. Not to mention, its incredible to be part of a group that has the same focus that I do. We all push each other to go further each morning. We motivate each other to do these other events. Its truly fantastic!! 11.Do you feel better, now, then B.B.C or about the same? I am a completely different person now! I saw the picture of myself the first month of boot camp and I was shocked! I wonder who that person really was because it is definitely not me today! The funny part is that I didnt lose 50 lbs or anything that drastic. Ive lost 12 pounds, but that 12 lbs and the 13 total loss of inches has made a huge difference in my entire being. 12. Do you realize you Rock??!! Im very proud of how far Ive come. Im a walking advertisement because I tell everyone about boot camp and what it has done for me. 13.If you had to do it all over again, (the pain, the fear, the change in habits) would you? Absolutely! 14. Did we miss anything? Just the wonderful support and encouragement we receive from you (Molli, Tony and Laura!) You guys ROCK! You keep us motivated when we hit a plateau or face an injury. Ive made new friends in you and our elite group of women who keep coming back for more. You inspire us and teach us. I could never thank you enough for all that you do!!!
1.800.680.2803
www.InlandEmpireBootCamp.com
30
Nutrition FAQs
Your Burning Questions Answered! Q. A. How can eating six meals per day actually help me lose fat? It doesnt make sense, right? Everyone thinks if you want to lose fat you go on a diet, you eat less. Frankly thats baloney. And its dangerous. There are three reasons why eating frequently, in the range of five to six small meals per day, helps you lose weight. First, smaller meals are less likely to be stored as fat. Second, frequent meals help stabilize blood sugar levels and control insulin. This insulin control helps you stay in a fat burning state. Lastly, every time you eat, your metabolism is raised (meaning you use up more food as energy) due to a process called thermogenesis. Thermogenesis is simply the name for the process of your body burning calories during the digestion process. Thats right, it takes energy (calories) to digest food. So eating itself is like getting a mini-workout on the inside without all the sweating and groaning. Q. A. So what about carbohydrates, I thought carbs make you fat? There are good carbs and bad carbs. There are also carbs that fit somewhere in the middle. Bad carbs are highly processed and refined. This would include things like the refined flour found in cake, traditional pancakes, regular tortillas, white bagels, etc. These carbs elicit a large insulin spike in the body and are easily converted to fat. These are called high glycemic index type carbohydrates. The carbs I recommend you eat are predominantly whole grains, fruits, and vegetables. In addition, youll always be combining your carbs with protein sources when you eat. The protein diminishes the negative insulin -spiking effect of carbs. The lean proteins, combined with the fibrous carbs youre eating will minimize or eliminate any negative effects of the whole grains and fruit. Phew! What a mouthful! Q. What about alcohol, can I still drink during the Your Best Body Challenge? In a word, no. Alcohol is like liquid fat. It will not help youre fitness goals. Its essentially a toxin and as soon as you intake it, your body is working hard and fast to get it out. It interferes with your metabolism, will take you out of a fat burning state, and lower your bodys ability to produce those crucial muscle -building, fat-burning hormones that youre working hard to build up. I recommend eliminating alcohol from your diet. But if you must, limit yourself to 1-2 drinks on the weekend only. But go with light beer or wine. A. What about eating out? For those times when you must eat out, dont be afraid to ask for special preparation instructions for your food. A lean piece of fish or chicken, some dry vegetables (no added butter or oil) and a baked sweet potato or brown rice. Skip the desert and drink lots of water with lemon. No cocktails.
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 31
Totals: Protein(gm) Daily Totals: Percentage of daily calories: Daily Goals: Difference: How much water did you drink today? Was it enough? Y or N Did you take your vitamins and supplements today? Y or N How would you rate yourself on management to your plan today (scale of 1-10 with 10 being the best)? 1 2 3 4 5 6 7 8 9 10 Carbs(gm) Fats(gm) Calories
1.800.680.2803
www.InlandEmpireBootCamp.com
32
1.800.680.2803
www.InlandEmpireBootCamp.com
33
Surviving your dietI was reading National Geographic Adventure Magazine (trying to find more trouble to get in to) and they had an article about How to Survive Anything and I realized how many correlations it had between surviving, some crazy, life or death situation and just getting by day to day, in a sane and productive fashion. One of the things the article touched on was how to learn to deny denial. It explained that when things start going badly its human nature to start denying what youre actually seeing going on around you, and to start procrastinating from making the correct decision. For example; your hiking and you start realizing youre lost; its natural to start telling yourself its just around the corner. Ill find my way in a few more steps and you press on, denying that the sun is setting, because maybe today the sun wont set on time, only to wait, too long, to finally acknowledge that you are, in fact, in a heap of trouble. I couldnt help but think how that habit relates to habitual dieters. Its just around the corner. The next diet is going to work for me. I know this one isnt. I cant do this one. Its just too tough, but the next one, the next pill, the next piece of exercise equipment, that will do the trick! Its not me and my habits, its all these systems, none of them work. I realize I just got diagnosed with hi blood pressure, but they put me on meds, Ill be ok. I know diabetes is just around the corner, but Ill find a diet that works before then. Theres got to be some diet out there that allows me to not change anything and still lose weight! Ill find it! Start learning to Deny denial. It is you; your habits have gotten you to where you are right now. Good, bad or indifferent. The solution to a problem is never at the level at which the problem exists. So if you have a problem, you do not have the answer! In other words if you weigh 200lbs then your habits are not going to get you the body of someone that weighs 150lbs. Never, not in a million years! Your record plays a certain song and that song is 200lbs. If you want your record to change you have to take it to the 150lb person and get your record to match up with theirs, put some new grooves in it. Get it? Otherwise youre just walking around in denial hoping the sun wont set today, perhaps today it will stay up all night just for you. Just like perhaps, today, adding that bacon and cheese to your burger wont spoil your diet, this time. The article went on to talk about doing the next right thing. How taking one small step in the right direction, can make all the difference. It was describing how a man was near drowning and had made it to a life raft, still in dire circumstances, he realized, he needed to take his mind off the situation, quit focusing on what was out of his control and do something he could control. So he proceeded to clean his gun. By disassembling and reassembling it, he allowed himself to take focused action. This simple task probably saved his life because it took his focus off of his situation for a minute and reminded his brain that he was still in control that he could still make things work and problem solve. Instead of heading down the path of poor me, why me, his brain began to look for solutions. When life becomes overwhelming pick something small that you know how to do and focus on that small task. Ill use diet and exercise, as an example. If you are looking to take on a challenging diet or a marathon for instance and your brain just starts shutting down because its just too much. Back up and focus on something you can control. For instance if you saw the two week diet challenge, we gave you, and you just laughed and knew there was absolutely no way you could do that. Well call that being overwhelmed, so taking a step back and breaking it down into something manageable would have been taking the grocery shopping list and printing it off and then going shopping for those items. Not worrying about what you like and dont like (remember were looking for new grooves in the record, new habits, mean change) Or that there was no way you could eat the same thing for two weeks. By breaking it down to one small task which is shop for the items on the list you are taking a step in the right direction. Once you bring the items home then you would be one step closer because the healthy items would have been within reach instead of sitting on the shelves at the grocery store. And then maybe when you went to make dinner you would see the items staring at you and you
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 35
would have thought, well maybe I could eat that way for one meal. And then Voi la! You are leagues closer then you were when you were back staring at the computer, calling me a raving lunatic for even considering you would eat chicken breast and spinach at every meal. Do the next right thing. What small step can you take right now? As you feel yourself spinning out of control, skipped breakfast, had a bad lunch, then said screw it and thought, Why not have a shake too, Ive already blown my day. Stop! This is where you can Do The Next Right Thing. Take one step, no matter how small it is in the right direction and say no to the shake, drink a glass of water instead. Or youre at your office, you pass the candy bowl and you figure Oh just one wont hurt. Again heres another opportunity to take the next Right Action. This action seems small and meaningless but it actually sends a very powerful message to your brain that you mean business. And that status quo is no longer going to fly here. An object in motion tends to stay in motion, and object at rest tends to stay at rest. I can give you a perfect example of this, Youve been up for hours cleaning the house and you just keep seeing thing after thing that needs to get done, so youre buzzing around like a little bee and you just cant seem to stop, you keep telling yourself, I swear Im going to sit down now, Ive done enough today and then you see one more thing. You finally have to force yourself to sit down, out of pure exhaustion, and then you collapse. Thats an object in motion, staying in motion. Ok, now picture, you wake up and you sit down on the couch and nobodys around and you just feel lazy, you cant really motivate yourself to do anything and Oprahs on and you just feel yourself sinking into the couch, a little more, deeply and before you know it, hours have gone by and you really dont feel like doing much of anything. Thats an object at rest staying at rest. The second you start moving youll be an object in motion and you wont want to sit still anymore. Its just a law of nature, its not that in this instance you are the laziest person in the world or that in the above scenario you have A.D.D. or something, its just physics. So guess what if you want to start an object in motion you have to get off your ass first. If you want to start a diet in motion, you have to take a step in the direction of making that happen, do the next right thing and your object will stay in motion. And the final point, Is to learn how to change your perspective. When youre trying to accomplish a large goal, most of the time, if you look at the whole picture, its simply too much to get a grasp on, and so, it seems impossible. But if you learn to chunk a situation down to smaller parts you wont believe what you are capable of. Learn to chunk it down. At the Ironman, when I got to the marathon portion, I had lost all ability to break it down in my mind or do what I call chunk it down to see the situation in smaller parts. I kept telling my husband and my sister that there was no way I could continue for another 6 hours, but once I got to the half marathon mark I had a turn around and my brain was finally able to get itself around the situation. As long as I kept my focus on the fact that all I had left to do was a half marathon, I was happy and in a good mood, the second I let myself think about the fact that at my current pace that meant another 3 hours, I would simply break down. So it was as if there was a concrete fork in the road and I had a choice. Which perspective did I want to hold? It was literally black and white for me. Choose the road where you think of it as Its only a half marathon or choose the road where you think about how slow youre walking and that that will mean another 3 hours of walking (which seemed impossible). Well since I finished, you know which one I chose. But I wish I could get across to you how clear those two different perspectives were in my mind and how, one, distinctly lead to success and the other road to failure and how easy it would have been to let myself think either way. I truly hope you can get a perspective that will lead you to your finish line with success!
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 36
Starting bf %: 33% (obese category) current body fat percentage: 21% (excellent) Inch Inch Inch Inch Inch Inch Inch loss loss loss loss loss loss loss in shoulders: 2 Arm: 1 Chest: 3 waist: 6 hips: 3 thigh: 2 calf:
Muscle increase: 5 lbs total inch loss: 21 inches (from 7 points of measurement) 1. Would you mind telling us how old you are? I don't mind stating my age at all.. I am 44 and in 4 months 45. 2. What originally prompted you to join camp? achieve? I will be
The week before Thanksgiving 2005 I saw my reflection in a store front window and did not like what I saw at all.. I said to myself ..."who is this person and where did her waist go?" That night while sitting on the couch, eating chips and dip, sipping on a glass of wine I decided I had to do something!! Just by chance I Googled "fitness"," personal trainer" etc and came across the bootcamp website.. That night while I was a little tipsy I registered for bootcamp and have never looked back ...(except now). I did say I just wanted to lose about 10 pounds and get back into shape. At that point I didn't realize how out of shape I was until I heard the numbers.. 33% body fat yikes! 3. How did you feel the first week of camp? The first week of camp was scary, I saw all those "returners" and felt so intimidated and really out of shape. I couldn't even lift my 5 pound weights. My first week I can honestly say I felt like vomiting or was it into the first 4 weeks. I was so so so very sore I could not pick up my cell phone without the help of my other hand.. And if I dropped something forget about it... With that being said, I FELL IN LOVE!!!
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 37
4. Why did you decide to stick with it? I have stuck with bootcamp for the obvious reasons ... IT WORKS! it works if YOU WORK! I feel better, I look better, I am less stressed. Tony and Molli's continued support is also a contributing factor. Whether it's just a daily email or a high 5 at the morning run you always feel supported and encouraged. The motivation also comes from the great people I have meet at bootcamp. "I LOVE BOOTCAMP" and it's FUN! 5. If you could give people 1 piece of advice when it comes to fat loss, what would that be? "There is no magic pill" trust me I've tried them all!! It's not just about the exercise.. It's about eating right. You need to eat the right foods, the right amounts, 6 times a day.. and drink lots of water. The last time I had a coke was the day I started bootcamp...yep, Nov 2005 5. Whats your secret to success?
There is no Secret. I have worked really hard and I think the biggest thing is that I have stuck with it. Tony and Molli's constant words of wisdom play in my head.......................................
"When you feel like quitting your reps those are the ones that count" "push yourself to your uncomfortable zone" "If you workout the same you will look the same"
I know I am missing many more but they all play in my head when I am trying to get through a work out.. 7. Whats your favorite healthy snack? My favorite healthy snack is the little veggie trays you can get from Costco.. Minus the dressing, I take one to work with me everyday. 8. What other activities has camp prompted you to take part in? Basically anything I can fit in between work and family.. Before I started boot camp my long run or long walk consisted of walking my dog about a mile.. Since boot camp I have participated in several events such as 5k's. 10Ks 1/2 marathons, mud runs, weekend runs around the Claremont loop, running on the beach while on vacation. Runs along the rancho Cucamonga trails and as of late added weight lifting with the family... My long runs are now 13 miles +. 9. What do you think has been the biggest change in your lifestyle since B.B.C. (before boot camp)? The biggest change is the awareness of what I was doing to myself and my family. We eat healthy foods, we consistently exercise and I am no
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 38
longer that person sitting on the couch drinking wine eating chips.. NOW, I'm having a protein shake reading competitor magazine. looking for the next race or adventure.. 10. What motivates you to keep up these healthy habits? The bottom line is the way I feel! I feel great!! 11. Do you feel better, now, then B.B.C. or about the same? I feel better than ever!! me " fit mom". I feel strong, fit and healthy.. My son calls
12. Do you realize You Rock!!? I really never thought about it that way... so I pulled out my very first piece of paper Molli gave me to record my mile run time and the number of push ups I did during my first week of camp.. IT READS MILE TIME PUSH UPS 10:13 2 mile and can do at least my age in push ups, I
13. If you had to do it all over again, (the pain, the fear, the change in habits) Would you? In a second!! all of it!!! You know the question on your website, are you addicted to bootcamp?" My answers is ABSOLUTELY!! 14. Did we miss anything? Nope, just thanks Tony and Molli I could not have done it without the both of you....
1.800.680.2803
www.InlandEmpireBootCamp.com
39
1.800.680.2803
www.InlandEmpireBootCamp.com
40
Franken-Twinkie
I think most of us just know instinctively that Twinkies are bad for us. You just sense it somehow, but wow, I was in the middle of writing an article yesterday and started looking into the nutrition label of a Twinkie, just on accident, and fell upon a gold mine of horrors. Heres the ingredient label on a twinkie- polysorbate 60 (an emulsifier, when was the last time you needed to be emulsified?), wheat flour, bleach (dont worry you get plenty in your drinking water, why not have a little more), enrichment blend (ferrous, sulfate and B vitamins, folic acid), sugar, corn sweeteners, corn syrup (dextrose, glucose and high fructose), corn thickeners (corn starch, modified corn starch, corn dextrins, corn flour), water, soy (partially hydrogenated vegetable and/or animal shortening, soy lecithin, and soy protein isolate) eggs, cellulose gum, whey leavenings, baking soda, phosphates, sodium acid pyrophosphate and monocalcium phosphate, salt, mono and diglycerides, natural and artificial flavors, sodium stearoyl lactylate, sodium and calcium caseinate, calcium sulfate, sorbic acid, FD&C yellow no.5 and red no. 40. I know you dont know what half of these ingredients are but Ill just pick the first one and break that down for you. Polysorbate 60 an "emulsifier" that basically does the work of cream and eggs at much lower cost, and is created through a complicated chemical process involving corn syrup, palm oil and petroleum. Petroleum is found in many of our processed foods That includes the food coloring that gives Twinkies their warm, golden-yellow glow. The FDA generally regards each of these food additives as safe, at least in small quantities. But when combining them in foods and then looking at the potential cumulative effect, we have to realize that the more preservative and food additives we get on a daily basis, the more our liver, and other organs have to work to detoxify. Have you ever noticed that Twinkies last forever? Thats not by magic, they are loaded with preservatives. If the food has preservatives in it then it makes the food last longer, ok well you ingest the preservatives and then your body has to take a foreign object and try to filter it through your kidneys but it cant and so the preservatives remain in your body. Foods like high fructose corn syrup and hydrogenated oils actually do cellular damage because your body cannot filter it out, they affect your cells forever. Our food system is so plagued with preservatives, think about what a preservative does, it prolongs the life of the food, a more accurate way to look at it is that its actually embalming the food. That means, when it gets into your body, it is going to embalm you. And then we wonder how we end up with, things like, kidney stones. Your kidneys filter out the waste from your blood, they get everything that your body said no we cant use that, its trash, eliminate it Well guess what, some things cant be eliminated and hang around forever! In a country that lacks for nothing our nutrition is actually getting worse, not better. Why, would that happen, one word, profit. Thats what it boils down to, its cheaper to make it this way, its cheaper to use polysorbate 60 then it is to use cream and so they do. I just picked Twinkie at random, this morning, but apparently the ingredient label was so fascinating that there was a book written on the subject in Twinkie, Deconstructed, each of the 26 chapters in Ettlinger's book is devoted to a Twinkie component. Ettlinger says, 14 of the most common chemicals we use are found in Twinkies. I mention the Twinkie-Industrial Complex. It's tied in with major industries that are also often tied with government policy. This isn't mere food," he says. "This is industry."
1.800.680.2803
www.InlandEmpireBootCamp.com
42
So if youre comfortable eating foods because it was more profitable for the company, to get rid of a by product, by using it in our foods, then disposing of it (as in the case of, whey) then go for it, as for me I think Ill stick with fruits and vegetables and let the companies go bankrupt. I can count on one hand how many Twinkies I have had in my life, Thank God. And a special shout out to my mom, who raised me on, none of this junk! Sweets were a treat, at Halloween we got to pick a couple pieces out of the bag to keep and then we tossed the rest or gave it away at school. Going to McDonalds was a treat, I would get to have a kids meal, maybe once a month and I dont think I tasted more than a sip of a coke until I was a teenager. To this day I rarely crave sweets and when I do, one piece or bite completely satisfies it. Youre helping your kids create their palettes now; teach them to like fruits and vegetables, dont let them think of them as a punishment. I grew up loving salads, it is possible. And if you want to know the absolute quickest way to fix your diet, its this; Look at the nutrition label, if you cannot pronounce the word or have any clue what it is put the product down and move along. Stop eating things that look more like a science experiment than food. It really is that simple!
1.800.680.2803
www.InlandEmpireBootCamp.com
43
Exercise Tips
The Other Part Of Weight Loss With nutrition down, the next sure-fire way to a skinnier waistline is good old fashioned exercise. Ill share a few quick exercises you can get started with right now, and if you want more, dont hesitate to call myself or one of my staff on 1.800.680.2803 . First... Always, Always, Always Start With A Warm-Up Before going at it whether its strength or aerobic training youre doing, you must always for up first. Tearing a muscle or stretching something further than its meant to go can have you sidelined for at least a few weeks, and that only slows down your progress. Its just crazy to miss this crucial step out. The goal of a warm-up is to get your body ready for a workout, Ill typically start mine by getting the heart beating and the blood pumping with a quick, light jog (no more than 5 minutes). Afterwards I stretch, starting from the upper body and working my way down. Paying more attention to the muscles I am going to be using the most as I train. The Two Categories Of Exercise Youll Want To Focus On After warming up, youll start either one of two types of exercise - aerobic or strength training - youll need to prioritize depending on what your goals are. Assuming its weight loss, a mixture of the two works best. Ill give you an example workout plan and the end of this session so you can see what I mean, let me give you a few exercise for each first Aerobic exercise is excellent for your heart and circulatory system, its also a big calorie burner Walking, running, jump-rope, cycling and swimming are all good examples of accessible aerobic exercises you can get started with. As for strength training, the goal here is to build muscle for a toned, lean look on the outside. But also because on the inside, muscle burns up calories fast. Which means while youre watching T.V. or even sleeping, youre burning calories faster than you normally would. And as we age it is vitally important that we continue strength training, to prevent injury and continue our quality of life. Its important to note that, typically strength training will not turn you into Arnold Schwarzenegger Unless thats your goal. For most of my female clients, that obviously isnt their goal and so the strength training I prescribe is designed to tighten up, not bulge your body. On the other hand, a lot of my male clients dont mind bulging biceps and so I work with them on higher intensity strength training. Whatever YOUR goal is, the strength training exercises I am about to share will get you results. If you want to significantly grow your muscle, increase the weight load as you progress. However, to stay toned, work with lighter weights.
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 44
What is a workout?
You know what I always say. Exercise is not an optional thing, your body requires movement to remain healthy. As soon as working out becomes a mandatory part with as little thought to whether youre going to do it or not as you give to whether you are going to brush your teeth that day, then you know you are there. You have successfully made it a part of your life. How you workout though is up to you, find something you enjoy One of my favorite ways to remain in good health is to train for an event. It gives you a concrete goal as to why youre busting your butt every day! I strongly recommend going on line to Active.com and finding an event like a 5k to sign up for. As you look around at people that work out consistently month after month and have essentially become addicted to working out. You might really be wondering Why would someone show up to a second day of boot camp, much less month after month? Well before you give up too soon, you can ask any one of our returning campers and they will be happy to share their story of their new found addiction of working out, with you. But here is a quote that I think sums it up, pretty well; What is a workout? A workout is 25 percent perspiration and 75 percent determination. Stated another way, it is one part physical exertion and three parts self discipline. Doing it is easy once you get started. A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you work out regularly, your problems diminish and your confidence grows. A workout is a personal triumph over laziness and procrastination. It is the badge of a winner- the mark of an organized, goal-oriented person who has taken charge of his or her destiny. A workout is a wise use of time and an investment in excellence. It is a way of preparing for lifes challenges and proving to yourself that you have what it takes to do what is necessary. A workout is a key that helps unlock the door to opportunity and success. Hidden inside each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it. A workout is a form of rebirth. When you finish a workout, you dont simply feel better, you feel better about yourself. -George Allen So congratulations, on your new adventure! We sincerely hope you become as addicted to this healthy lifestyle as we are.
1.800.680.2803
www.InlandEmpireBootCamp.com
45
Exercises Band Chest press pg 54 Friday - 45 minute upper body strength-training workout. Always start with Stability Ball Row pg 56 your Dynamic Warm Up & Pull down pg 56 Stretching Routine. Shoulder Press pg 52 Rear Deltoid Raise and Lateral raise pg 52 Side and front Plank pg 55 Saturday - 20 minute high- Sprint 8 workout pg 60 intensity aerobic/cardio session. Always start with your Dynamic Warm Up & Cycling Stretching Routine. Jump Rope Running/walking Sunday - Rest! Stay in bed (not really)
Monday - 45 minute, upper body strength training. Always start with your Dynamic Warm Up & Stretching Routine
All four parts are equally important and any one part should not be neglected or thought of as not necessary. All four elements work together to bring the body and mind to a physical peak, ensuring the athlete is prepared for the activity to come. This process will help ensure the athlete has a minimal risk of sports injury. Lets have a look at each element individually. 1.) General warm up The general warm up should consist of a light physical activity. Both the intensity and duration of the general warm up (or how hard and how long), should be governed by the fitness level of the participating athlete. Although a correct general warm up for the average person should take about five to ten minutes and result in a light sweat. The aim of the general warm up is simply to elevate the heart rate and respiratory rate. This in turn increases the blood flow and helps with the transportation of oxygen and nutrients to the working muscles. This also helps to increase the muscle temperature, allowing for a more effective static stretch. Which bring us to part two.
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 47
2.) Static stretching Static stretching is a very safe and effective form of basic stretching. There is a limited threat of injury and it is extremely beneficial for overall flexibility. During this part of the warm up, static stretching should include all the major muscle groups, and this entire part should last for about five to ten minutes. Static stretching is performed by placing the body into a position whereby the muscle, or group of muscles to be stretched is under tension. Both the opposing muscle group (the muscles behind or in front of the stretched muscle), and the muscles to be stretched are relaxed. Then slowly and cautiously the body is moved to increase the tension of the muscle, or group of muscles to be stretched. At this point the position is held or maintained to allow the muscles and tendons to lengthen. This second part of an effective warm up is extremely important, as it helps to lengthen both the muscles and tendons which in turn allows your limbs a greater range of movement. This is very important in the prevention of muscle and tendon injuries. The above two elements form the basis, or foundation for a complete and effective warm up. It is extremely important that these two elements be completed properly before moving onto the next two elements. The proper completion of elements one and two, will now allow for the more specific and vigorous activities necessary for elements three and four. 3.) Sport specific warm up With the first two parts of the warm up carried out thoroughly and correctly, it is now safe to move onto the third part of an effective warm up. In this part, the athlete is specifically preparing their body for the demands of their particular sport. During this part of the warm up, more vigorous activity should be employed. Activities should reflect the type of movements and actions which will be required during the sporting event. 4.) Dynamic stretching Finally, a correct warm up should finish with a series of dynamic stretches. However, this form of stretching carries with it a high risk of injury if used incorrectly. It should really only be used under the supervision of a professional sports coach or trainer. Dynamic stretching is more for muscular conditioning than flexibility and is really only suited for professional, well trained, highly conditioned athletes. Dynamic stretching should only be used after a high level of general flexibility has been established. Dynamic stretching involves a controlled, soft bounce or swinging motion to force a particular body part past its usual range of movement. The force of the bounce or swing is gradually increased but should never become radical or uncontrolled. During this last part of an effective warm up it is also important to keep the dynamic stretches specific to the athletes particular sport. This is the final part of the warm up and should result in the athlete reaching a physical and mental peak. At this point the athlete is most prepared for the rigors of their sport or activity. Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don't make the mistake of thinking that something as simple as stretching won't be effective. The above information forms the basis of a complete and effective warm up. However, I am well aware that this entire process is somewhat of an 'ideal' or 'perfect' warm up. I am also well aware that this is not always possible, or convenient in the real world. Therefore, the individual athlete must become responsible for assessing their own goals and adjusting their warm up accordingly. For instance, the time you commit to your warm up should be relative to your level of involvement in your
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 48
particular sport. So, for people just looking to increase their general level of health and fitness, a minimum of five to ten minutes would be enough. However, if you are involved in high level competitive sport you need to dedicate adequate time and effort to a complete warm up. ----------------------------------------------------------Article by Brad Walker. Brad is a leading stretching and sports injury consultant with nearly 20 years experience in the health and fitness industry. For more articles on stretching, flexibility and sports injury, please visit The Stretching Institute. -----------------------------------------------------------
1.800.680.2803
www.InlandEmpireBootCamp.com
49
Static Stretching
Always walk 1/2 to 1 mile prior to starting this routine. Your body should always be warm before any kind of stretching.
Psoas Stretch Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee. You should be in a straight line (similar to the bottom position in a lunge). Slowly lean forward until you feel a moderate stretch in the hip flexor area (the front side of leg at the hip level) Hold the stretch for 30 seconds and then switch sides. Hamstring Stretch Lie on your back with both legs flat. Slightly bend your right knee. Now raise your right leg straight up in the air and try to bring it back until it is perpendicular to the floor. Keep the other leg flat and straight on the ground. As you raise your leg, you will begin to feel a stretch in the hamstring. Bring the leg up until a moderate stretch is felt. Support the leg in that position by holding it up with your hands or a towel looped around your foot. Hold the stretch for 30 seconds and then switch sides. Glute Stretch Lie on your back with both legs flat. Slightly bend your right knee. Raise your left leg straight up in the air. Slowly lower the left leg straight across the body while trying to keep your lower back pressed into the floor. Support the leg by looping a towel around your foot. You should feel the stretch over your hip and in your Glute on your left side. Hold for 30 seconds and then repeat for the other side.
1.800.680.2803
www.InlandEmpireBootCamp.com
50
Static Stretching
Always walk 1/2 to 1 mile prior to starting this routine. Your body should always be warm before any kind of stretching.
Quadriceps Stretch Lie on your right side. Bring your left ankle back to your butt and grasp it with your left hand. Keep the knee in line with the hip. The stretch will be in the front of your left leg (thigh). Hold for 30 seconds and then repeat for the other side. Chest Stretch Stand next to a doorframe. Raise your elbow up to shoulder height and rotate your arm so that your hand is up (as if you were in a throwing position with your elbow in line with your shoulder). Press your elbow against the doorframe and slowly and gently rotate your upper body away from your elbow. You should feel the stretch across the front of your shoulder and chest. Hold for 30 seconds and then repeat for the other side. Shoulder Stretch Raise your arm to shoulder height and bring your arm across the front of your body. If using your right arm, your right hand should rest at your left shoulder. Take your left arm and place it behind your right elbow. Slowly and gently apply pressure just above your right elbow to feel a stretch in the back of the right shoulder. Hold for 30 seconds and then repeat for the other side.
1.800.680.2803
www.InlandEmpireBootCamp.com
51
Shoulders
Strength Training Area #1 Over the next pages I will show you some simple exercise you can do to build muscle. Again, If your goal is to look muscular, then you want to want build upon the resistance by adding weights after a few days to a week. However for the lean look, light weights (5lbs-8lbs) will work just fine. In choosing the right weight for you a good rule of thumb, is to choose a weight that will allow you to do 20 reps and not many more, with perfect form. If you can easily do 25-30 reps your weight selection is too light. But if you cant get to at least 15 reps your weight selection is too heavy or you need to modify the exercise.
Start/End Position
Midpoint Position
Start/End Position
Midpoint Position
Start/End Position
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803
Midpoint Position
www.InlandEmpireBootCamp.com 52
Arms
Strength Training Area #2 In week 1 you will start with just one set of each exercise. Week 2 progress to 2 sets of each exercise with no more than a one minute break in between sets. In week 3 progress to 3 sets of each exercise. Because everyone is different designing a program specifically for you would require a consultation with us or you would need to enroll in our live boot camp but this should at least get you started. If you are not in the area we are available for phone consultations 1-800-680-2803
Bench Dip
Start/End Position
Midpoint Position
Dumbbell Curl
Start/End Position
Midpoint Position
Start/End Position
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803
Midpoint Position
www.InlandEmpireBootCamp.com 53
Chest
Strength Training Area #3 You may have noticed were working our way down the body; shoulders, arms and now chest. For maximum results its better to do strength training this way because if you keep working the upper body, not giving it time to rest and re-stock its energy, which means it needs to pull from its fat storage... which is obviously a good thing. So although the focus with these exercises is the chest, you will still feel your shoulders, arms and other parts of the upper body benefitting too. Stability Ball Chest Press
Start/End Position
Midpoint Position
Start/End Position
Midpoint Position
Start/End Position
Midpoint Position
1.800.680.2803
www.InlandEmpireBootCamp.com
54
Abdominal
Strength Training Area #4 First of all the key to seeing gorgeous abs has nothing to do with exercise and everything to do with DIET...DIET...DIET. Everyone has a six pack that is what your are anatomically born with however if there is too much fat sitting on top of those abs, no amount of crunches in the world will fix that. First and foremost fix your diet, now we can strengthen your core not just for the visible results but also to keep you standing tall and beautiful as well as keep you free from back injuries. These exercises will start you off on the right track.
Stability Ball Crunches To really work your core, hold the midpoint position for 2-3 seconds
Start/End Position Midpoint Position
Start/End Position
Midpoint Position
Side Plank
Do this one in front of the mirror so that you make sure your body remains in a straight line and that your hips are not too high or too low. Your goal is to hold plank on ea. Side for 1 minute. Start with your knees on the ground if you need to and work up to straight legs.
Front Plank
Your ultimate goal is to hold this position for 2 solid minutes, journal your progress and start on your knees if you have to and progress to straight legs as your core strengthens.
1.800.680.2803
www.InlandEmpireBootCamp.com
55
Back
Strength Training Area #5 Ive never figured out why, but no one ever really thinks to work on their back when exercising. Your spine is pretty important and you absolutely MUST do back exercises with any training program. Youll sometimes see big bodybuilders hunched over like gorillas almost, this generally means theyve not spent enough time on their back, and so the big bulk on their front almost doubles them over. As you can imagine this may lead to terrible back problems later in life. Dumbbell Pullover
Start/End Position
Midpoint Position
Start/End Position
Midpoint Position
Pull down
Start/End Position
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803
Midpoint Position
www.InlandEmpireBootCamp.com 56
Lunges
Start/End Position
Midpoint Position
Squats
Start/End Position
Midpoint Position
Start/End Position
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803
Midpoint Position
www.InlandEmpireBootCamp.com 57
Starting bf %: 33% (obese category) 21% (excellent) Inch Inch Inch Inch Inch Inch Inch loss loss loss loss loss loss loss in shoulders: 3 Arm: 1 Chest: 3 waist: 7 hips: 7 thigh: 2 calf: 1
Total fat loss of: 29 lbs Water increase: from 51% (dehydrated) to 59% (healthy) ...... Total inch loss: 25 inches (from 7 points of measurement) Would you mind telling us how old you are? I am 28. What originally prompted you to join camp? achieve? And what were you hoping to
I originally joined camp because I was seven months away from getting married. I really wanted to feel happy and confident on my wedding day. I knew if I wasn't happy with myself in general I wouldn't enjoy that day. How did you feel the first week of camp? The first week of camp I felt pretty awful. I thought I was going to pass out. I didn't know how to breathe correctly yet. Why did you decide to stick with it? I saw and felt results immediately. I wasn't as tired as I had been before. I felt proud of myself every day because I was taking action that would be necessary to change my body. If you could give people 1 piece of advice when it comes to fat loss, what would that be? Trust the experts. Molli and Tony know what they are talking about.
1.800.680.2803 www.InlandEmpireBootCamp.com
I
58
always try to listen to and follow everything they tell me to do. of losing weight never worked. Their way always works. What's your secret to success?
My way
I realize now that the foods I thought brought me happiness never did. One piece of cake or one scoop of ice cream was never going to be enough to really make me happy. I know now that I feel much happier when I finish a workout I thought I wouldn't make it through or beat my mile time. That happiness lasts and it is good for me. What's your favorite healthy snack? I love a Jay Robb protein shake (I like chocolate) with a piece of fruit. What other activities has camp prompted you to take part in? I have run in several 5K's and I will be running in the Las Vegas Marathon. I enjoy running now and I never thought I would. What do you think has been the biggest change in your lifestyle since B.B.C. (before boot camp)? I make very different choices when I eat out or eat in social situations. I don't feel like I am missing out on anything when I don't eat something other people are eating. What motivates you to keep up these healthy habits? I don't ever want to feel or look the way I did before. I want to stay healthy so that I can do any physical activity I feel like doing. I also want to keep them up so I can have a long life. Do you feel better, now, then B.B.C. or about the same? Definitely now. Do you realize You Rock!!? Yes, every time I go home from boot camp I feel great! If you had to do it all over again, (the pain, the fear, the change in habits) Would you? In a second! I can't even imagine going back to living the way I used to.
Did we miss anything? I regularly think about how Tony says, "How easy can it be? Let it be easy." That doesn't just apply to working out, it is true for so much about life in general.
1.800.680.2803
www.InlandEmpireBootCamp.com
59
Sprint 8 Workout
The basic workout is the Sprint 8 Workout, which may be performed by running or on your favorite piece of cardio equipment.
Don't start with a hard, all-out running sprint. While anaerobic fitness training is clearly the most productive type of training, it's also the most dangerous. Hamstring pulls are a primary target. Anyone with a heart condition or medical problem should get a physician's clearance before performing anaerobic exercise. Even young athletes should progressively ease into sprinting workouts. It takes at least eight weeks to progressively build your fast-twitch muscle fiber. The goal is to go hard enough and fast enough (without pulling anything) to get totally out of breath on each sprint. If it takes more than 30 seconds to get out of breath, you'll need to find a way to raise the intensity.
Performing the Sprint 8 on a cycle does requires you to punch a button before and after each sprint unless you have a Vision Fitness piece of equipment that has the Sprint 8 button placed on the control panel of all their new, award winning cycles and treadmills - www.visionfitness.com.
Phil Campbell, M.S., M.A., FACHE Author Ready, Set, GO! Synergy Fitness
Christine S. Bloomington, Ca
1.800.680.2803
www.InlandEmpireBootCamp.com
62
You will need this audio for weeks 4-12. You downloaded this mp3 file when you downloaded the book you are ready right now. Play it on your IPOD or home MP3 player while performing the workouts for the next 9 weeks and beyond
1.800.680.2803
www.InlandEmpireBootCamp.com
63
You have spent the first 3 weeks building a strong base Now Its time to turn up the intensity! Interval Workout A
Mondays
Perform a Dynamic Warm-up Perform 4 sets of the same exercise back to back with just a 10 sec break in between each set. Write down how many reps you do each time. Before you move onto the next exercise take a one minute break. Finish with 5 minutes of a cool-down and easy stretch. See page 68 for Wednesdays workout Interval Workout B
(circuit style) Fridays
Perform a Dynamic Warm-up Perform 1 set of each exercise and write down how many reps you do each time. Follow that with "active recovery breaths" for 10 seconds Then move immediately into the next exercise. When you have gotten through the entire circuit one time Take a one minute break and then.. Repeat for all exercises until you have completed 4 sets of each exercise. Finish with 5 minutes of a cool-down and easy stretch Sprint 8's
In addition to the strength training 3-6 days per week of cardio Full description on page 60
Exercise continuously for 20 minutes at a hard pace (interval, sprint 8 style) or choose a cardio exercise like running or walking that you can sustain for the 30-60 minutes. Push yourself to go slightly faster and farther each time you perform this workout.
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 64
1.800.680.2803
www.InlandEmpireBootCamp.com
65
#3 Dumbbell Pullovers
Day Reps Reps Reps Reps
#4 Dumbbell Curls
Day Reps Reps Reps Reps
1.800.680.2803
www.InlandEmpireBootCamp.com
66
# 5 Bench Dips
Day Reps Reps Reps Reps
#6 Plank
Day
Attempt to hold Attempt to hold Attempt to hold Attempt to hold for 50 sec for 50 sec for 50 sec for 50 sec
1.800.680.2803
www.InlandEmpireBootCamp.com
67
#1 Alternating Lunges
Day Reps Reps Reps Reps
1.800.680.2803
www.InlandEmpireBootCamp.com
68
#3 Squats
Day Reps Reps Reps Reps
1.800.680.2803
www.InlandEmpireBootCamp.com
69
Day
Reps
Reps
Reps
Reps
1.800.680.2803
www.InlandEmpireBootCamp.com
70
Starting bf %: 27.2 (poor category) current body fat percentage: 10% (excellent) Inch Inch Inch Inch Inch Inch Inch loss loss loss loss loss loss loss in shoulders: 4 Arm: 1 Chest: 3 waist: 10 hips: 5 thigh: 3 calf: 1
water increase: 10% total inch loss: 28 inches (from 7 points of measurement) Would you mind telling us how old you are? I turned 40 in August. What originally prompted you to join camp? And what were you hoping to achieve? I have always enjoyed working out so when I saw the ad at Victoria Gardens I thought it would be fun to join. I was hoping to get into great shape. How did you feel the first week of camp? Sick and frustrated. I thought I was in good shape but I soon found out that I was wrong! Why did you decide to stick with it? Because even though the first week was tough, I felt great. I became addicted to the challenges of what was going to happen next. I could instantly feel my body transforming. If you could give people 1 piece of advice when it comes to fat loss, what would that be? Eat Well. You cannot have a bad diet and a good exercise plan it just wont work. Whats your secret to success?
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 71
Listening to great advice. I choose to eat well. I have learned the importance of discipline and consistency. Whats your favorite healthy snack? Honestly I have so many now. But if I had to choose I would say cottage cheese. You can eat it so many ways. What other activities has camp prompted you to take part in? I have done several 5ks, participated in the Marines Boot Camp Challenge in San Diego, twice, and competed in the Womens Tri Fitness Challenge in Las Vegas. What do you think has been the biggest change in your lifestyle since B.B.C. (before boot camp)? My diet. I drink so much more water than I used to. I still enjoy my food, but I constantly remind myself that food is fuel. What motivates you to keep up these healthy habits? The way I feel. I have so much more energy. It also feels great to just pick something to wear instead of trying on a bunch of outfits, searching for something that hides all the undesirable bulges. Do you feel better, now, then B.B.C. or about the same? 100% better. Do you realize You Rock!!? Absolutely! If you had to do it all over again, (the pain, the fear, the change in habits) Would you? Without a doubt. This has been the best thing I have ever done for myself. I am looking forward to continuing on this journey, setting and reaching new goals, every step of the way. I never thought I would feel this great at 40. Did we miss anything? I couldnt have done any of this without you guys. Your constant motivation and advice has changed my life. You guys Rock and you are the best Coaches ever.
1.800.680.2803
www.InlandEmpireBootCamp.com
72
45 second run/ 1min walk 45 second run/ 45 second walk 45 second run/ 30 second walk 1 min run/ 1min walk 1 min run/ 45 sec walk 1 min run/ 30 sec walk 2 min run/ 1 min walk 2 min run/ 45 sec walk 2 min run/ 30 sec walk and so on, you may be able to take bigger jumps, but just watch your breathing patterns. Many people run marathons, with the pattern of Running for 10 minutes and taking one minute off. The important thing is that you dont try to force yourself to run when you are out of breath. That is not constructive. (Remember we're talking about learning to run for distance and endurance, not sprints like we do at camp). At camp we will tell you the difference between when we want you out of breath (anaerobic) and when we want you to have it under control (aerobic). There is an entire world of heart rate training that you can get into if you are willing to study it. Essentially were doing the same thing here but with Rate of perceived exertion instead of actually watching the number. You can do it! I have faith in you. It does it take hard work and consistency. And even with consistency, it will take you months of running every week to get you to the point where can do several miles without stopping. Be patient and write down your progress. P.S. It is so important to get your kids to become 1s or 3s. You want them to strengthen their hearts now, while theyre young. Tony is a 3 and he can kick my butt any day of the week, because of his conditioning when he was younger. He will reap the rewards of that for the rest of his life. So get them involved in any sport.
A Numbers Game
Working out should be a regular part of your life. In other words every time you go to workout it shouldnt be a huge battle with yourself as to whether you are going to do it or not. It should be a given. As much of a given as brushing your teeth every day. Out of the hundreds of races, athletic events and training days, Ive participated in; I can probably count on 1 hand the times when I wished I had just stayed home. It is so rare that taking action and doing something doesnt lead you down a great path. Wouldnt you rather make a mistake, then have done nothing, and live with regret? I shudder when I think of all the times I could have easily just chosen to stay in bed, on a race day, or how easy it would have been to talk myself out of doing something! This of course is true in all areas of life, but Ill use workouts for now. Taking part in these activities usually involves getting up early in the morning so I estimate that about 50% of the time I wake up and have to re-talk myself into it, but once Im there, I wouldnt change it for the world! Never, never, never let the bed win over something you had decided to do when you were awake. When you wake up in the morning chemicals have been released in your system. Those chemicals keep you from moving, while you sleep, literally paralyzing you, a little, so that you dont act your dreams out, too vividly, and actually shoot your husband while youre sleeping (Gods way of keeping them alive I guess). You also have chemicals that keep you from being hungry while you sleep. Thats why, for some of us, its very difficult to think of eating in the morning. So the little voice inside your head that tries to talk you into staying in bed isnt your bad angel on your shoulder, its chemicals and hormones, drugging you to stay in bed. Dont let them win! Get up and do whatever it is that you had set your mind on doing, when those chemicals werent wreaking havoc on you! The only time this would not be the case, is if youre dealing with an illness or an injury. In those cases, if youre not sure, I still recommend getting up and moving around a little before you make the call. Unless of course youve been puking all night, even though you might feel better now, exercising is not ok! Your Electrolytes are completely screwed up, after the stomach flu or too much drinking, and those need to be balanced again before you should exert much effort on anything! Balance your electrolytes by, drinking water, taking Pedialyte (available in the baby aisle of most grocery stores) and eating a full days worth of healthy balanced meals, before you can even think of getting back to normal. Remember if you think you might be missing out, you probably are! When whether to work out or not, no longer takes a 20 minute discussion with yourself, then you know you have truly implemented a new healthy lifestyle. Thats a huge step!
1.800.680.2803
www.InlandEmpireBootCamp.com
75
Support Staff
I was recently at an event, as a spectator and I was able to see all the different coaches with their athletes. And I got to thinking about the importance of a good support staff. Time and again if I saw someone not performing very well, I would look around and there was no support staff. Why? Could be lots of reasons, maybe it was their first time and they didnt realize how hard it was going to be and that they would need somebody there. Maybe theyre stinky Who knows? The point is that you shouldnt have to go it alone. Youre not a bigger, stronger, person if youre alone. Youre cutting yourself short of what you could accomplish. Think about it, what Olympic athlete would ever expect to become a gold medalist without a team of coaches, nutritionists, chiropractors and massage therapists and well you get it, A support staff. I think we need support staffs for absolutely every goal in our lives, because if its a big enough goal its going to mean stretching yourself out of your comfort zone and that takes help. How to rally your troops: If youre happily married, your husband should be your biggest fan. He should lead your support staff, then your children should be recruited, they will laugh and say its silly but in reality they are watching you and soaking it all in. Next are friends and finally, people that you spend a lot of time around, like co-workers. So what happens when someone in your life is not supportive? Maybe they just have to be trained on how they can support you. Those of you that want to lose weight- Think of it this way, maybe you go home and tell your husband that you are going to start boot camp, because you want to lose 20lbs. Most of us in our wisdom, would expect your husband to jump up and down and do back flips (Silently in his head, of course, because God Forbid, if you catch him somersaulting over that!). Well that could happen, the other thing that might happen, is that your husband might actually not be so thrilled with that idea. Hmmm 20lbs lighter, but shes already too Hot for me, now shes going to be skinnier! And he starts getting a little, shall we say, insecure. There are probably a thousand reasons as to why someone may not be as supportive as you would expect them to be, over you doing something as healthy as dropping 20lbs of excess weight. So its your job to get them on your team or get them off. So what do you do if you realize your support staff needs to be fired. Well Fire them! Call them on their game. Sit them down and with all the sweetness in your body let them know that you are not happy the way things are right now and that you are ready to make some changes. Let them know how they can be an integral part of you reaching your goals. Most of the time they dont actually mean to be unsupportive they are simply scared of losing you. And in a way they are losing you. Youre about to be a new person, so keep in mind the feelings of the people in your life, right now. They like the old you thats why theyre in your life. You supply each other energy, no matter whether its healthy or not! So sit down with the people that mean the most to you and tell them what your goal is and how they can be supportive of you and how you reaching your goal will be a positive thing in their life as well. Let them know whats in it for them. Co-workers- watch out for these people, these are people that you spend the majority of your time around, but not by choice. In many cases these are people that you would not associate with on your own, but you are forced to spend a lot of time with. They can be poisonous to your healthy, new, lifestyle. Why, because they are miserable and they need you to be miserable right along with them.
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 77
So how do you get them on your side instead of having them try and sabotage you from getting to your goal. Easy Get them on your team. Make them feel special for being important enough to you that you would invite them to help motivate you and keep you on your path. This way everybody wins. You win, because you have a support staff and they win because they feel good and important for being able to help and encourage you and guess what, in most cases you will see that you then become a motivating factor in their lives without ever having to say a word! Marathon runners, start rallying your support staff now. Youre going to need them. Those on the front lines are going to have to realize that for the next 16 weeks, youre Training days are important! And that on the weekends your first priority is your long run. Thats right first priority! Not, after little Johnny has had breakfast and is dropped off at x, y and zs house, so that daddy doesnt have to take care of him. No this is your goal! This is not being selfish! This is you becoming a better more disciplined, healthier, more sane person, and setting an example for your family (You will also be much nicer for the rest of the day, because youll have all your stress run out of you). Get them on your team now, or get them off. You have to choose your support staff, before the battle begins, otherwise you will just quit when the going gets tough. A good support staff will, pick you up when you fall brush you off and push you right back out there. A good support staff will do whatever it takes to help you get to your goal because they love you. They will tie you up, lock the refrigerator, throw you out of bed, even if it is raining to make you go do your run. I promise if youre clear about what your goal is and you get the right people on your team youll be shocked at what you can accomplish. But be warned, once you crack that egg, theres no getting back inside it. Barring injury, its not fair to get mad at your support staff for pushing you, remember thats what you hired them for. We have a running joke, that it takes a village, because at the end of the Ironman, it basically took a village to get me to finish it. And you know what, thats priceless. So if need be, hire your support staff. Sometimes, you are just going to need professional help. Whether that be in the form of a nutritionist, like us, or a psychiatrist that you can confide in or whatever professional it is that gets paid to do what they do. Thats ok! Surround yourself with people that will get you where you want to go! Youre worth it!
C.A.N. cards
Constantly, Always, Nagging C.A.N. cards. These cards stand for Constantly, Always, Nagging, Cards. Yep thats what were here to do. Constantly, Always, Nag, you. So its time to write your goals down now!!!! So take these cards, print them off and cut them into individual cards and place them where you will find them the most useful (i.e. in your car, on your bathroom mirror, at your desk at work, on the fridge). Somewhere on the card front or back, it doesnt matter, write notes to yourself as to what your goal is. Be specific. In other words if your goal is to drink more water, you might write H20 on your card or 90ozs if your goal was to drink 90 ozs of water a day. It can be written in code as long as you know what it means. But you must be very specific. Give your mind a very clear, direct, command and you will be surprised at how successful you are. Try to write your goals in the positive. For instance, if your goal is to cut back on smoking, then your card should say something like- I no longer have the urge-. Or if your goal is to cut out Sugar, rather then remind yourself of sugar all the time, you would write down something like- I feel, No Cravings, I am satisfied- Get it? So cut out your C.A.N. cards, write down your goals, and place them all over your house, car and office. Have fun!
www.InlandEmpireBootCamp.com
www.InlandEmpireBootCamp.com
1.800.680.2803
www.InlandEmpireBootCamp.com
79
If my goal was to run the rock n roll marathon in June 2010 and come in under 4 hours. Heres what a few pages of my journal might look like: Page 1- I remember in the early stages of my training I remarked to myself how easy it was to stick to the schedule. I started feeling really inspired that it was something I could actually accomplish. I noticed that the plan seemed perfect for me. Page 5- I remember the first time I was able to hold an 8:00 minute pace for 6 miles That was a huge breakthrough for me! Its funny looking back on that now. These days thats just an easy run for me. Page 7- Then one day I realized that I was no longer walking when I got to the hills. I used to hate running up hill, I used to immediately break into a walk but that day something flipped in me and from then on I found it rather easy to run up hill. Page 38- That was the first marathon that I ever ran sub four (San Diego 2010) I cried when I saw the clock as I came around the corner to the finish line. I just couldnt believe it said 3:55 Its very hard to run and cry at the same time. After that it was on to Chicago and a sub 3:30 marathon. Page 40- about a week after the San Diego marathon I was shocked to find how quickly I was recovering, not only was it my fastest marathon, I had ever run, but it was also my fastest recovery. Notice how the tone of the journal entries is from the perspective of having already accomplished the goals and looking back on them. That is key! Have fun and remember the more real you can make this imaginary you the more results you will get.
1.800.680.2803
www.InlandEmpireBootCamp.com
81
Q. A.
Im struggling to get all meals in during the day, missing snacks or breakfast. How can I do better with that? I recommend keeping your snacks and breakfast pretty steady, that way it becomes a routine and a habit. Use the lunch and dinner meals for variety. If your on a running-out-the-door-inthe-morning fast paced schedule, then a quick meal replacement shake in the magic bullet blender (see nutrition resources) takes about 30 seconds to prepare, is complete, and you can drink it in the car on the way to work. Also a great option for kids instead of the sugar cereals and pop tarts. For snacks, remember shakes are always the best meal replacement option because their easy to prepare fast, are complete and in 2 minutes you can drink one down and keep on truckin with your day. Many people that are in an office during the day will simply keep an extra blender (magic bullet) at work and its the same procedure as in the morning. If youre stuck in meetings, on the road, etc., then remember energy and nutrition bars are your next best choice. But be careful, most of the common brands youll find in gas stations and convenience stores are so high in sugar and saturated fat that you might as well be eating a candy bar. Try the multi-munch ones I recommend- theyre guaranteed and youll like em.
1.800.680.2803
www.InlandEmpireBootCamp.com
82
Q. A.
How to I add more protein to my diet? Getting protein in at breakfast is one of the common challenges people face because protein is not in the typical American breakfast of high carbohydrates and sugar. If you dont want to use a meal replacement product, and like having oatmeal or some type of grain, then good protein-only sources to include in your breakfast are either a protein powder supplement like Vega Health Optimizer or some type of meat like turkey or even the new salmon breakfast sausage patties available from www.vitalchoice.com Im doing well most of the time, but have cravings and struggle with a sweet tooth. What can I do? Most people struggle with cravings because their blood sugar is fluctuating up and down throughout the day. The easiest way to fix this is by making sure to have balanced minmeals throughout the day. Breakfast, snack, lunch, snack, dinner, optional snack if necessary. Make sure to include protein and fiber with each meal. DO NOT EAT carbohydrate type foods by themselves. Typically, having a good meal replacement product for your snacks eliminates this problem completely. If youre struggling with a sweet tooth after dinner, or in the evenings try some healthy options. Another meal replacement shake with LOTS of ice can substitute for ice-cream and will taste like a super think chocolate milk-shake. Feeding your body this balance of protein and fiber during these times will stabilize your blood sugar and stop most cravings dead in their tracks. Another great desert option is to make home-made popsicles with a healthy sports drink. Make your own popsicle plastic kits cost just a couple bucks at your local kitchen store, and are great when your looking for a late night fix!
Q. A.
1.800.680.2803
www.InlandEmpireBootCamp.com
83
When should you start seeing results and what should you be looking for?
Whats happening to my body? If you are finding yourself asking this question, here are some answers. For some of you, the answer is obvious and really good news! You started watching your diet, you logged your meals in a food journal and spent the time figuring out a meal plan that would work for you. You took advantage of the gold mine, that is the 2 week challenge and your body is showing the results of all your hard work by losing inches and fat. Your clothes are beginning to get looser, on you, and the weight on the scale is creeping down. For others of you, it may be a different story, the good news is your about to learn a really important lesson about your body. So for those of you who are not noticing a change in the way your clothes fit and are not seeing the scale budge or God forbid its heading up, heres whats going on. Person A- My clothes are getting tighter and the scale is going up, if this is you, You are taking in too many calories, and heres the beauty of it, you just learned an important lesson. You can not compensate for an incorrect calorie intake (in other words too many calories) by exercising. Period, no if ands or buts about it. That is how the body works. Because your calorie intake is too high your body is putting on both fat and muscle. The way to correct this is to stop thinking that your way is going to work, you already proved your way doesnt work thats why you came to us in the first place. So either log on to the nutrition trainer and get your diet figured out, do the 2 week challenge exactly as it states, or bite the bullet and pay the extra money for us to make you a nutrition program. They all work! Person B- My clothes feel looser but the scale isnt going down, This is actually a good sign, in that, you are gaining muscle and losing fat. So the numbers on the scale are a wash right now. Meaning if you lost a pound of fat and put on a pound of muscle your weight is still the same but you are headed in the right direction. This will only be evident to you in the way your clothes fit or in coming into the office to get your Body fat percentage checked, again. Person C- The weight on the scale is going down quickly but my clothes still feel the same. This can be a bad sign, this person is most likely taking in too few calories and what they are losing is actually muscle and water weight. Not Fat! Starving is not the answer, when your calories are too low, your body will attack muscle and store fat. This also is what happens when you get sick and drop weight. The weight you lost is not what you were trying to lose. Losing Fat weight is an exact science and takes accurately learning your body. So if the scale is going down any faster then 2 lbs a week be prepared for some of that weight to creep right back on. Another funky thing you might be noticing is that when you get finished exercising and put your clothes on. They feel tight, but later in the day, you feel skinnier. This sensation is simply water and blood, in those gorgeous muscles of yours. Picture when you get a small cut on your arm and after it stops bleeding you look down and see fine layer of film or water on the cut. This is your body repairing the cut. The same thing happens to your muscles when you workout. Strength training is actually making small tears in your muscles and then your body repairs those tears and makes them stronger, thats how it works, very simply. So that sensation your feeling is just the muscle cell being engorged with water and glycogen. No worries!
How we know if your Meal Plan is right or wrong? We look for the following four signs:
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 85
You maintain or gain muscle and lose fat - you have a perfectly designed meal plan. A gain in muscle and a gain in fat - the meal plan includes too many calories. A loss in muscle and a loss in fat - you are eating enough calories, but may not be eating enough protein. A gain in fat and a loss in muscle - you are either not eating enough protein, or not eating enough calories, or both.
This is how it works, its just math. Although your body may be a mystery to you, to us, its not. Its actually very cut and dry, the problem is you dont have a clear understanding (yet) of how many calories you are consuming. Well be happy to help you until you do understand it, because that is our mission to get people to stop believing they are victims and start taking control over what is already, entirely, under your control.
1.800.680.2803
www.InlandEmpireBootCamp.com
86
1.800.680.2803
www.InlandEmpireBootCamp.com
87
I have adult nieces, 32 and 35 and a younger sister who is 37. I also have an older sister who is 57. We are all very close and good friends, we went to the marina for brunch one weekend and had a great time, we ate and drank every thing that they had to offer. We took numerous pics and they were sent to us via email from one of the nieces. Her comment was "we look so pretty", my comment was "and we are so fat, out of shape and in jeopardy of dying before our time due to bad health'. I challenged all of them to join me in a weight loss program of their choice, well needless to say neither of then took the challenge. I received a flyer in the mail and decided that I was going to sign up for Inland Empire Boot Camp, My Goal was to lose weight and maintain a healthy lifestyle. How did you feel the first week of camp? I thought that I was going to die, I had never experienced this type of pain and soreness ever before in my life, I was spared child birth, so yeah, this was the worst Why did you decide to stick with it? The results after one month was phenomenal! If you could give people 1 piece of advice when it comes to fat loss, what would that be? Nutrition, it's the key. Eat lean protein, dark leafy greens and six or more mini meals to help burn fat. Whats your secret to success? Stick to it, exercise, nutrition and consistency Whats your favorite healthy snack? Turkey Roll up and String Cheese with 7 reduced fat Triscuts and low sodium 6 oz V8
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 88
What other activities has camp prompted you to take part in? Hiking, that was on my "bucket list" What do you think has been the biggest change in your lifestyle since B.B.C. (before boot camp)? Being excited about boot camp and looking forward to what the leaders have in store for the day...they always have a trick up their sleeves What motivates you to keep up these healthy habits? The results, you can't beat that, I went from a size 12 to a size 8 and will continue to lose weight due to consistency, it's out of my control as long as I continue to attend camp Do you feel better, now, then B.B.C. or about the same? I feel better, it's unbelievable, I love it. Do you realize You Rock!!? I do now If you had to do it all over again, (the pain, the fear, the change in habits) Would you? with out a doubt Did we miss anything? Yes "you guys rock, your are definitely the best"
Thank you!!
1.800.680.2803
www.InlandEmpireBootCamp.com
89
Is the answer to give up on exercise? Absolutely not! Our bodies are meant to move. Exercise is not an optional thing and should not be looked at as such. Sitting on your ass all day is not natural and is in fact very bad for you. If you want to be healthy you must move. The answer to seeing results is to understand that you don't have all the answers. What you are eating is keeping you at your current weight. You must combine "the big 4" Strength training, Cardio, Nutrition and recovery. Stop beating your head against the wall. Enlist the help of trained professionals with a track record of success. If they can't show you proof of people that have reached their goals using the exact same system, they're trying to pitch you, then move on. Another option is educate yourself, using programs like "The Nutrition Trainer" and www.InlandEmpireBootCamp.com to figure out how to do it on your own. it is possible but no program will work unless you first acknowledge this simple fact. What you are eating is keeping you at your current weight. And as Dr. Phil says, "How's that working out for you?". A good exercise program will change it up all the time, so that your body can't find ways to cheat as quickly. If you're going to a class that is the same every week or doing a workout program that doesn't change, guess what, your body won't either, it doesn't need to, it can already do what you're asking of it. So to get the most bang out of your hard work, don't neglect any portion of you new healthy lifestyle. Remember that you need all four wheels on your car to make it run and you need the big 4 components of good health to get the body of your dreams.
Identify areas for improvement: What components of your program are you struggling with?
Action steps to improve results: What action steps can you take to improve your program for the next 3 weeks?
1.800.680.2803
www.InlandEmpireBootCamp.com
92
Identify areas for improvement: What components of your program are you struggling with?
Action steps to improve results: What action steps can you take to improve your program for the next 3 weeks?
1.800.680.2803
www.InlandEmpireBootCamp.com
93
Identify areas for improvement: What components of your program are you struggling with?
Action steps to improve results: What action steps can you take to improve your program for the next 3 weeks?
1.800.680.2803
www.InlandEmpireBootCamp.com
94
Identify areas for improvement: What components of your program are you struggling with?
Action steps to improve results: What action steps can you take to improve your program for the next 3 weeks?
1.800.680.2803
www.InlandEmpireBootCamp.com
95
Summary
Hows The Journey Been For You? Where were you 12-weeks ago? (write a quick summary of how you felt, how you looked, why you wanted to change and why you chose to participate in the Your Best Body Challenge)
How did you feel 6-weeks into Your Best Body Challenge? (Was it hard? Did you doubt yourself? Were you starting to see results? Were you starting to feel results? What made you keep going?)
Where are you now after 12 weeks? (What results have you achieved? How do you feel? How has your life changed? Do you see yourself sticking to this? Where do you see yourself in the future?)
1.800.680.2803
www.InlandEmpireBootCamp.com
96
1.800.680.2803
www.InlandEmpireBootCamp.com
97
**Remember, we are NOT a registered dietitian/nutritionist or a doctor. This cleanse and sample eating plan are NOT meant to be a substitute for any professional guidance or counseling. The information we provide merely reflects our own personal experiences and is NOT meant to take the place of medical or nutrition advice from professionals. But it's entertaining, helpful and pretty...so enjoy it!
Vega Health Optimizer as seen below is packed with 100% RDI of vitamins & minerals. Order Here 3 Step Cleanse and Detox: as seen below Order Here These items can be used alone or for a complete cleanse be sure to email us once you have received the products and well send you the info for the next steps on how to put the whole thing together for a complete cleanse. First we need to get rid of everything thats likely to cause you to slip up. This means that the following things need to be removed from your cupboards, fridge and freezer: All Caffeine containing products Coffee, Tea, Hot chocolate fizzy drinks, Sugar Including sucrose, glucose or fructose, Processed Food The list is almost endless but pretty much anything tinned, baked or pre-packed or if it has numbers or unpronounceable words on the packet, Alcohol All of it, even your diet vodka Wheat Products Bread, biscuits, cakes, pies and breakfast cereals, Dairy Milk and cheese
*3 Day Sample
1140 calories *Consult a physician before starting any dietary changes or cleansing Breakfast- 2 bananas (200 cal) Snack- 2 apples (162 cal) Lunch- 4 cups of spinach, 2 carrots and 2 small tomatoes, salsa as dressing or lemon (138 cal) Snack- 1 cup of blueberries and 10 medium strawberries (apx 172 cal) Dinner- 6ozs of Chicken and steamed broccoli, snow peas, mushrooms, onion with a dinner salad (384 calories)
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 98
Day 1
Dessert- 2 plums (72 cal) Read included instructions with 3 Step Cleanse and Detox: for complete Meal Plan, possible changes and regarding the 3, 6, 9 ,12 or 15 day version of the boot camp cleanse 1500 calories *Consult a physician before starting any dietary changes or cleansing Breakfast- 1 cup of cantaloupe and 1/2 serving of Vega shake (180 cal) Snack- 2 kiwi (92 cal) Lunch- 4 cups of spinach, 2 carrots and 2 small tomatoes, salsa as dressing or lemon (138 cal) Snack- half of a watermelon (apx 600 cal) Dinner- 1 serving Vega shake w/ 1 banana (345 calories) Dessert- 2 peaches (76 cal) Read included instructions for complete Meal Plan, possible changes and regarding the 3, 6, 9 ,12 or 15 day version of the boot camp cleanse
Day 2
1347 calories *Consult a physician before starting any dietary changes or cleansing Breakfast- Grapefruit (92 cal) Snack- 1/2 serving Vega shake and 1 banana (225 cal) Lunch- 4 cups of spinach, 2 carrots and 2 small tomatoes, salsa as dressing or lemon ( Snack- half of a watermelon (apx 600 cal) Dinner- 1 serving Vega shake w/ a 1/2 cup blueberries (161 calories) Dessert- 10 strawberries (medium) 90 calories
Read included instructions for complete Meal Plan, possible changes and regarding the 3, 6, 9 ,12 or 15 day version of the boot camp cleanse *Consult a physician before starting any dietary changes or cleansing Vega Health Optimizer as seen below is packed with 100% RDI of vitamins & minerals. Order Here 3 Step Cleanse and Detox: as seen below Order Here We are always being asked to recommend a healthy protein shake and as you know, there are only a couple we are willing to endorse. Here is a new one of our favorites, Vega. Made exclusively from natural plant-based whole foods, Vega is nutritionally complete, alkaline and easy to digest
Day 3
1.800.680.2803
www.InlandEmpireBootCamp.com
99
Features & Benefits Formulated by Brendan Brazier, vegan, professional Ironman triathlete and best-selling author on performance nutrition, Vega is made exclusively from natural plant-based whole foods. A synergistic collection of Brendans favorite plant-based superfoods, Vega is not only a complete meal replacement, but also an ideal daily health-optimizing supplement. With just 220 calories and 2g of net carbs per serving (natural flavor), Vega is an excellent choice for those on a caloriereduced diet. High in fiber, protein and essential fats, easily digested, alkaline and great-tasting, Vega is clean and green, containing no animal products, corn, dairy, egg, fillers, gluten, soy, sugar, wheat or yeast. Absolutely no artificial colors, flavors, preservatives or sweeteners and GMO and pesticide-free. Each serving of Vega supplies:
100% Recommended Daily Intake of Vitamins & Minerals All essential minerals present in easily absorbable form (citrates) All essential vitamins present in natural form 26g of Broad Spectrum Protein 40% of calories from protein, with all essential amino acids in ideal balance Alkaline forming, 35% raw protein with enzymes intact Protein sourced from hemp, yellow pea, brown rice, flax and chlorella 6g of Essential Fatty Acids 30% of calories from naturally occurring fats from whole foods EFAs mostly in the form of hard to get Omega 3s and zero trans fats EFAs sourced from whole flax seed (not flax meal), hemp and chlorella 17g of Quality Carbohydrates 30% of calories from naturally occurring complex carbohydrates; no maltodextrin Naturally low glycemic index and no sugars or sugar derivatives added Carbohydrates sourced from hemp, flax, brown rice and maca Contains both soluble and insoluble fiber Helps balance blood sugar, reduce insulin, improve elimination Fiber sourced from hemp, flax, fructo-oligosaccharides (FOS) and chlorella Full Serving of ChlorEssence (High CGF Chlorella)
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 100
Rich in protein, chlorophyll and nucleic acids DNA & RNA Cleanse, nourish, rejuvenate cells and activate, support immune system Special cell wall fiber binds to and removes heavy metals and other toxins from the body Full Serving of MacaSure (Organic Gelatinized Maca) Rich in alkaloids, glucosinolates, minerals and sterols Increase energy, reduce stress, balance hormones, improve libido
Gelatinization enhances potency and ease of digestion/absorption
Mixed Berry Complex (ORAC 800 blend) Great source of antioxidants, vitamins and minerals Helps defend against free radical damage Probiotics (Dairy-free) Beneficial form of bacteria Helps maintains healthy intestinal flora Digestive Enzymes Facilitates breakdown of food to improve absorption Helps reduce nutritional stress digestion places on the body 100% Recommended Daily Intake of Vitamins & Minerals All essential minerals present in easily absorbable form (citrates)
All essential vitamins present in natural form Vega Health Optimizer as seen above is packed with 100% RDI of vitamins & minerals. Order Here
3 Step Cleanse and Detox Health Benefits: seen below Order Here
3 Easy Steps to cleanse, lose belly fat, and restore health! Relieve Constipation Increase your energy level and stamina Cleanse and Detox Decrease gas & bloating Reduce water retention Get radiant hair, skin and nails Ease Abdominal Bloating Feel more energy Lose Weight Reduce Belly Fat 3 Step Cleanse and Detox Package Details : Step 1- Colon Cleanse 2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 101
COLON CLEANSE 2-Week Cleansing Program for Digestive Health- Comprehensive Vegetarian, Herbal Formula Great start for new diet or supplement regimens Provides FOS to fuel growth of good bacteria Helps boost energy and support immune health* Recently on the Oprah show, Dr. Oz said, I mean, their bodies are screaming to them, Help me. Help me. Their colon is saying, I need cleansing. And theyre not processing it.. We are the best health educated society in the history of mankind but we dont take information and use it to motivate us to change our behavior. Do you have abdominal bloating? You could be holding between 5-20 pounds of toxic waste in your colon. You can STOP the discomfort and look better! Colon Cleanse is a proven product for flushing pounds of toxic waste and belly fat from your colon. Your health begins in the digestive tract. With herbs and fibers to help clean out your bowels, our 2-week Colon Cleanse will help boost energy and support immune health. Get clean. Get healthy. Step 2. Probiotics PROBIOTIC SCIENCE Improves digestion; maintains an un-inflamed gut. Comprehensive blend of four good bacteria strains. 2 billion active cells guaranteed at best buy date NO refrigeration required Helps your natural immune system fight back.* Probiotics are essential for healthy intestines. Once you cleanse and detox the colon and liver, it is important to replenish your intestines with Probiotic Science. Your immune system is your bodys defense against the millions of bacteria you consume each day. Stress and poor diet can compromise your health. Probiotic Science supports the immune system and helps eliminate waste so you can lose weight, increase energy, and feel great! Probiotic Science will also replenish the good bacteria killed off from medications such as antibiotics. Step 3 Liver Detox LIVER DETOX Helps expel daily toxins and maintain liver health. Plant-Based with Milk-Thistle, Amino Acids and Herbs. Helps you feel refreshed, vibrant and energized Combats toxins from alcohol and carbonation Stabilizes cell membranes; regenerates cells The liver is one of the most important organs in the body. Its very important to cleanse both your liver and colon, or toxic waste will be dumped back and forth to each organ. The liver helps the body eliminate many unhealthy toxins like soda, alcohol, chemicals in food, and pollution. If your liver is clean it is possible to achieve many health benefits, especially weight loss and internal cleansing of the body. Unlike the acai berry diet, Liver Detox has proven ingredients to support your liver when you want to lose weight, reduce belly fat, and feel energized. Cleanse your liver and live well.
Cleansing Symptoms
Possible Cleansing Symptoms
Some sensitive people or those with weak or compromised digestive systems may experience some unpleasant cleansing symptoms when first consuming whole foods rich in phytonutrients. Duration of symptoms vary but usually last less than a week. The following are some of the more common ones:
2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 102
Bloated stomach and gas: During digestion, food undergoes decomposition, and the body quickly discharges the potentially harmful gas. Diarrhea: Your body tries to quickly excrete undesirable substances. People with weak digestive systems or those who eat few fruits and vegetables are most susceptible. Constipation: Dehydration can cause constipation. Foods high in fiber must be accompanied by water. Drink at least 8 glasses of water daily to expand and activate your intestines. To minimize cleansing reactions, start by taking just a small amount of Vega, perhaps one-quarter to one-half of the suggested serving size and increase consumption gradually as your body adapts to it. Uncomfortable as they may be, cleansing symptoms are indicators that your health condition is improving. Discontinuing Vega during the cleansing period may retard your bodys adaptation process and prolong cleansing symptoms. * Results may vary. Results may be greater than or less than those depicted on this Web site and can be influenced by factors including your metabolic rate, energy expenditure, and diet. Always consult your physician or health-care professional before starting this or any other health or fitness program. As with any health or fitness program, a sensible eating plan and regular exercise are required in order to achieve long-term, weight-loss results. These statements have not been evaluated by the Food and Drug Administration. The products listed above are not intended to diagnose, treat, cure, or prevent any disease. Please read the each website and the products listed above full disclaimers.
Vega Health Optimizer is packed with 100% RDI of vitamins & minerals. Order Here 3 Step Cleanse and Detox: Order Here
1.800.680.2803
www.InlandEmpireBootCamp.com
103
A Lot Better!
Walking wasn't cutting it for me anymore so I knew that I needed to step it up. I was hoping to lose inches and build up muscle. How did you feel the first week of camp? Sore, but I loved it. Why did you decide to stick with it? Bootcamp makes me feel good. If you could give people 1 piece of advice when it comes to fat loss, what would that be? Exercise and good nutrition, there is no quick fix weight loss, you have to work hard at it. Whats your secret to success? Drive and determination. Whats your favorite healthy snack? Trader Joe's egg whites with 7 Triscuts What other activities has camp prompted you to take part in? Mt. Baldy and Crystal Cove hike. Mud run and 5k's. What do you think has been the biggest change in your lifestyle since B.B.C. (before boot camp)? That I have actually stuck to exercising and I love to do it now! What motivates you to keep up these healthy habits?
1.800.680.2803
www.InlandEmpireBootCamp.com
104
My health. I am proud to say that I am not diabetic like everyone else in my family. My blood work is always excellent. Another thing honestly is that I love the compliments I receive saying "how great I look for my age!" Do you feel better, now, then B.B.C. or about the same? HELL Yeah! A lot better! Do you realize You Rock!!? Yes, I do! If you had to do it all over again, (the pain, the fear, the change in habits) Would you? Yes, and I would have done this 10 years ago if I would have known about Bootcamp.
1.800.680.2803
www.InlandEmpireBootCamp.com
105
I originally joined in 07'. I wanted to lose weight and tone up. It worked too! But I stopped and now I've joined again because I just NEVER got the same results that I did with Bootcamp. My goals remain the same: Lose weight, get toned, and eventually become addicted to exercise! How did you feel the first week of camp? Sore, sore, and oh yeah- sore. I felt a little embarrassed because I couldnt keep up with the rest of the class too. Why did you decide to stick with it? Because I knew that the results would be worth it, and they were coming! If you could give people 1 piece of advice when it comes to fat loss, what would that be? That exercise alone isn't going to do it. Whats your secret to success? Determination. And the weekly menu's that you guys email. keeps me on track. Whats your favorite healthy snack? Apples What other activities has camp prompted you to take part in? I enjoy hiking, and bike riding. What do you think has been the biggest change in your lifestyle since B.B.C. (before boot camp)? Definitely my eating habits and what kind of food is inside my refrigera 2010-2011 IEABC, INC All Rights Reserved. 1.800.680.2803 www.InlandEmpireBootCamp.com 106
That REALLY
Definitely my eating habits and what kind of food is inside my refrigerator and cupboards. What motivates you to keep up these healthy habits? The changes in my body that are noticeable to me and everyone else. look and feel thinner, and I'm faster and stronger! Do you feel better, now, then B.B.C. or about the same? I feel WAY better now. Im happier. My body feels stronger, I have more energy, and I
Do you realize You Rock!!? I always have and I always will. I just rock a little more now! LOL.
If you had to do it all over again, (the pain, the fear, the change in habits) Would you? ABSOLUTELY!! Did we miss anything? Not only do I rock, but so does Bootcamp!!! Keep up the good work. :)
1.800.680.2803
www.InlandEmpireBootCamp.com
107
What motivates you to keep up these healthy habits? Again, I have more energy, I feel great, and slowly friends are thinking twice about their exercise habits (lack of), so hopefully I can motivate them to GOTA. Do you feel better, now, then B.B.C. or about the same? Way better Do you realize You Rock!!? After boot camp classes, I know I am Bombdiggity If you had to do it all over again, (the pain, the fear, the change in habits) Would you? In a heartbeat. Did we miss anything? The ladies in my class are great. If ever you are lying in bed go, I could just stay in bed, you can think about the ladies who class with you, and get up to see them. I think there is a great rie in our class and Stacy is included in that as well. They all easy to get up and go! should I share the camarademake it
1.800.680.2803
www.InlandEmpireBootCamp.com
109
www.InlandEmpireBootCamp.com
What motivates you to keep up these healthy habits? I feel great! I've lost about 30 lbs and working on the last ten. Do you feel better, now, then B.B.C. or about the same? I can't even compare, BBC, I was heavy and unmotivated and ate all the wrong things. It's changed my life! I look forward to the next event or activity...there's always a goal of something to work towards. Do you realize You Rock!!? YEP! I'm the Bombdiggity! If you had to do it all over again, (the pain, the fear, the change in habits) Would you? In a (Healthy) Heart Beat!
1.800.680.2803
www.InlandEmpireBootCamp.com
111