tag:longbeachbootcamp.com,2005:/blogs/more-than-just-a-bootcamp?p=20More than just a bootcamp2021-12-18T07:13:13-08:00Long Beach Boot Campfalsetag:longbeachbootcamp.com,2005:Post/68451922021-12-18T07:13:13-08:002023-10-16T07:53:53-07:00Christmas Carols - Songbook<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/c8152df3531afe668a6ca36b1315a018558423a7/original/christmas-carol-songbook-cover-page.png/!!/meta:eyJzcmNCdWNrZXQiOiJiemdsZmlsZXMifQ==/b:W10=.png" class="size_l justify_center border_" /></p>
<h2><strong>Download our Christmas Carol songbook:</strong></h2>
<p><a contents="Link 1" data-link-label="" data-link-type="url" href="https://bit.ly/3siFsYw" target="_blank">Link 1</a></p>
<p>Or </p>
<p><a contents="Link 2" data-link-label="" data-link-type="url" href="https://drive.google.com/file/d/1shh1R_eYfzif64ZjhIHFJBHpwy-2fJcI/view?usp=drivesdk" target="_blank">Link 2</a></p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/65413542021-02-06T07:28:12-08:002021-02-06T07:28:12-08:00Sound Bath Therapy - What is it?<p>What Is a Sound Bath?</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/4bf9c40ab8162b1744df6ecb07740d77c8379bce/original/sound-bath-1.jpg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpg" class="size_s justify_left border_" />In general, a sound bath is a meditative experience where those in attendance are “bathed” in sound waves. These waves are produced by various sources, including healing instruments such as gongs, singing bowls, percussion, chimes, rattles, tuning forks, and even the human voice itself.</p>
<p>The experience begins with each person lying down or seated in a comfortable position, often with a blanket and an eye mask. After a few minutes of guided focus on the breath, the remainder of the experience is filled with different sounds and frequencies being introduced in succession. </p>
<p>When you sink into a Sound Bath and guide your awareness to your listening, you allow your brain waves to slow, shifting from a more active state to a more relaxed state, or even a dreamlike state. </p>
<p>The sounds introduced during a Sound Bath are an invitation into a deeper state of consciousness, an opportunity to unplug from external stimuli and to gain perspective on what’s going on within you. The goal of the experience is to invite deep rest and relaxation, and explore self-inquiry and self-discovery.</p>
<p>Discover the power of sound to transform consciousness, heal the mind, and calm the body.</p>
<p>Come to a Sound Bath hosted by Long Beach Boot Camp in cooperation with Erika Seguda and her Sound Bath Studio. Go to our <a contents="events page" data-link-label="Events" data-link-type="page" href="/events">events page</a> and find it on schedule. RSVP early as space is limited.</p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/64414972020-09-23T19:01:55-07:002020-09-23T19:04:10-07:00Jump Rope Master Graduation <h2>Jump Rope Master Program </h2>
<h3>Graduation</h3>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/c577cf2377f7d724634dc7c70ff6e7749d8a76e7/original/graduation-checklist-jump-rope-master.jpg/!!/b:W10=.jpg" class="size_l justify_center border_" />In our <strong>5 week Master program</strong> we cover 32 jumps. They are divided into 5 levels. Each level is increasingly more difficult. We dedicate about a week to learn each level. We show you how, cue you on the technique and most importantly we make you practice...over and over again.</p>
<h3><span class="font_regular">How to become a Master?</span></h3>
<p>Take a look at this checklist above. Pick 28 out of 32 jumps. You can skip 4. There are 5 jumps on the list in a different color. You have to be able to do at least 1 of them as part of the 28 minimum. </p>
<p><strong>We're going for proficiency and not perfection. </strong></p>
<p>You trip, you start again, and again. 2-4 tries. 15-20 sec per jump or trick. Good form. Double-unders... can you get 4-5...?</p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/64000112020-08-02T09:04:52-07:002020-08-02T13:13:16-07:00Jump Rope Master Challenge Overview<h2>Become proficient at jumping rope and earn the <span style="color:#2ecc71;">Jump Rope Master </span>title and swag! </h2>
<p>Jumping rope is a <strong>great cardio exercise</strong> that you can do anywhere! And there is more to jumping rope than just the up and down. Once you start exploring the world of jumping you will be amazed how versatile it can be. And how FUN! So we decided to <span style="color:#2ecc71;"><strong>dedicate August to learning.</strong></span> Unlike with the plank hold or wall sit challenges we did in the past, this one is <strong>not </strong>about increasing the time you perform the exercise, rather it is about: </p>
<ol> <li>learning the fundamentals of jumping, </li> <li>getting familiar with different jumps/skips/bounces and </li> <li>learning new tricks so that by the end of the month you look like a pro! </li>
</ol>
<h3><span style="color:#2ecc71;">Challenge Overview: </span></h3>
<ul> <li>The challenge will be divided into <strong>4 levels.</strong> Week 1 = level 1, week 2 = level 2, etc. There are 5 weeks in August. First 4 will be dedicated to learning. </li> <li>Each week in bootcamp <strong>we will learn 5 new jumps/bounces/tricks.</strong> The levels will be increasingly more difficult. </li> <li>Each Saturday the trainer will demonstrate new jumps and <strong>will give you a jump/trick checklist </strong>
</li> <li>There will be <strong>4 skill clinics</strong>: 15-20 minute sessions <span style="color:#2ecc71;"><strong>FREE & OPEN to non-members</strong></span> too (4 Saturdays: 8/8, 8/15, 8/22, 8/29) so you can either catch up or get a head start on the upcoming week's jumps </li> <li>To earn the <span style="color:#2ecc71;"><strong>Jump Rope Master title</strong></span> and swag you will need to demonstrate to the trainer that you are proficient in all 4 levels (e.g. 50 jumps unless otherwise specified). We will have some margin of error - this is not about perfection but proficiency. </li> <li>
<strong>Week 5</strong> will be a "<strong>graduation week"</strong>. Come to bootcamp and demonstrate you got it! All 4 levels. </li> <li>
<strong>September 5</strong> (Saturday) in bootcamp will be <strong>graduation ceremony and prizes!</strong> If you are out of town that Saturday, you will still get your prize if you graduate in the week leading up to 9/5. </li> <li>We will be posting a bunch of content in the <a contents="member only area" data-link-label="Member ONLY area" data-link-type="page" href="/member-only-area" target="_blank"><strong>member only area</strong></a> on our website so you can practice on your own when you can't make it to bootcamp </li>
</ul>
<h3><span style="color:#2ecc71;">What if you can't jump, should not jump or have no interest in becoming a master? </span></h3>
<p>You should still participate and earn a tank top or t-shirt (though it won't say 'master' on it) by performing no or low impact modifications of the tricks that we are learning suggested by the trainer. There are only 2 requirements to meet to earn your swag: </p>
<ol> <li>get your own jump rope (cordless would be best if you are modifying) and </li> <li>perform 1000 reps each day with us in bootcamp or on your own (Mon-Fri). That takes about 12-15min. </li>
</ol>
<h3><span style="color:#2ecc71;">Why do it? </span></h3>
<ul> <li>Learn a new skill, challenge yourself with something new </li> <li>Never again get bored while jumping rope </li> <li>Look like a pro when jumping rope </li> <li>Get a great cardiovascular workout and improve endurance </li> <li>Burn lots of calories </li> <li>Get free swag or </li> <li>Simply because ... out of boredom, for fun, you name it </li>
</ul>
<h3><span style="color:#2ecc71;">OK, so what do you need to do now? </span></h3>
<p>Get a jump rope (we will have several basic ones available fur purchase in bootcamp). Just let us know you need one OR get one on your own (Big 5, Target, Wallmart, Marshalls, etc.) </p>
<p>Basically, we would recommend a jump rope that: </p>
<ul> <li>you can adjust the length of, </li> <li>that is not a "speed" aka "cable" rope (unless you are already proficient at jumping rope) </li> <li>is not weighted (not more than 1/4 or 1/2 lbs) or you can remove the weights easily </li>
</ul>
<p>There is also a CORDLESS version on Amazon ($15-25) like <a contents="this one" data-link-label="" data-link-type="url" href="https://www.amazon.com/Gejoy-Counting-Adjustable-Electronic-Cordless/dp/B0873418WQ/ref=sr_1_5?dchild=1&keywords=cordless+jump+rope&qid=1596238148&sr=8-5">this one</a> that come with an electronic counter. Cordless option is good for indoor practice or if you are planning on no/low impact modifications. You can attach the cord too if you are ready for more. </p>
<p>If you are ready to join the fun, plan on coming to bootcamp and/or one of our <strong>FREE skill clinics</strong> (check schedule <a contents="here" data-link-label="Schedule" data-link-type="page" href="/schedule" target="_blank">here</a>). All active members have access to out <a contents="member only area" data-link-label="Member ONLY area" data-link-type="page" href="/member-only-area" target="_blank">member only area</a> where we post challenge related content. Need the access code? Call or text!</p>
<p><strong>Not a member yet? </strong>Learn about our flexible memberships <a contents="here&nbsp;" data-link-label="Memberships" data-link-type="page" href="/memberships">here </a>& get ready to jump!</p>
<p><span class="font_large"><strong><span style="color:#2ecc71;">HAPPY JUMPING!</span></strong></span></p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/63205372020-05-17T21:18:38-07:002020-05-17T21:18:38-07:00ALPHABET WORKOUT<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/c63ffc50eb4afa9ec2717224777f2d6455353889/original/alphabet-workout.jpeg/!!/b:W10=.jpg" class="size_l justify_center border_" /></p>
<p>HERE IT IS! The Alphabet Workout. Spell your name and perform the exercises associated with the letters of the alphabet in your name (first and last, no abbreviations please). If you feel like you can/want to do more, add your date of birth (as in mm/dd/yyyy) and/or a middle or maiden name.</p>
<p>Example: KAROLINA would be:</p>
<ul> <li>K - 1 min plank hold (low or high - you choose)</li> <li>A - 10 pushups</li> <li>R - 20 pushups</li>
</ul>
<p>... etc. As always, modify whatever you need to modify. If it says PAIRS do 1-1, 2-2 style. Otherwise count the total number. If it says 1 min count to 60 in your head...1-1000, 2-1000, etc.</p>
<p>If a certain exercise does not ring a bell, do what you THINK it is. Don't over think it. You COULD google it or text me but my best advice is ... just keep going. Below are just <strong>some exercises </strong>that may need a bit more explanation or, better yet, a photo or a video (if you click on the link).</p>
<p>C - FROG HOPS - squat with arms straight down, hop forward like a frog!</p>
<p>D - POWER JUMPS - difficult exercise, start from a squat position and then jump up as high as you can bending your knees and tapping your knees with your hands. Modify by squatting and lifting one knee at a time</p>
<p>I - POWER SQUATS - a squat meets a jumping jack, move your hands and arms like a jumping jack, add a squat when feet are apart</p>
<p>J - X Jacks - there is a million versions of those if you try to google. What we usually do in bootcamp is: feet together, bend over arms straight down, then jump out like a regular jumping jack with your arms extended making a letter X with your arms and legs. Then bring your legs together and bend over to touch the ground. The more advanced version is with your legs going fully off the ground while in the X position</p>
<p>H - <a contents="IN/OUTS" data-link-label="" data-link-type="url" href="https://www.youtube.com/watch?v=JqZJW-bow2I">IN/OUTS</a> - in a high plank start jumping or stepping in and bring your knees toward your chest</p>
<p>L - <a contents="SPIDER LUNGES" data-link-label="" data-link-type="url" href="https://www.youtube.com/watch?v=oXryybyUGCY">SPIDER LUNGES</a> - in high plank bring your right leg / foot in just outside of your arm, thats a starting position. Then (either jumping or stepping) switch by bringing your left foot in</p>
<p>O - PROWLER SQUATS - there is a story behind this... just do POWER SQUATS (see above - letter "I")</p>
<p>P - WALL SIT - we did 5 minutes of this last summer! </p>
<p>Q - SHUFFLE SHUFFLE TURN - just like a side shuffle but at the end add a squat with a 90° turn</p>
<p>T - <a contents="TABLE TOP HOLD" data-link-label="" data-link-type="url" href="https://images.app.goo.gl/buXS85zrKXkWbaB58">TABLE TOP HOLD</a> - like a high plank BUT with your knees bent at 90° (hips too), knees hovering 2 inches above the ground, not higher</p>
<p>W - <a contents="SKI ABS " data-link-label="" data-link-type="url" href="https://www.youtube.com/watch?v=xwCrb-QmSKQ">SKI ABS </a>- in a high plank, jump with both feet in to your left, back to center then right</p>
<p>X - GOBLET SQUAT + PRESSES - the press would be with dumbbells: hold one or two dumbbells in front of your chest, first squat then come up and lift weights over head. If no dumbbells, move your arms down (tap the floor) as your squatting and then move your arms up as your coming up</p>
<p>Z - <a contents="HIGH PLANK JACKS" data-link-label="" data-link-type="url" href="https://www.google.com/search?q=high+plank+jacks&sxsrf=ALeKk02A9hwqbS85Ynh9Hz3IwvKtXWD-2g:1589775187729&source=lnms&tbm=isch&sa=X&ved=2ahUKEwjEgdmKxrzpAhWRsZ4KHc1sBwsQ_AUoA3oECBAQBQ&biw=1366&bih=531#imgrc=tyBEmgsJkUlo-M">HIGH PLANK JACKS</a> - in a plank position (high or low) move your feet like in a jumping jack (or step it out)</p>
<p><strong>Extra Credit - the numbers :</strong></p>
<p>1 <b>- </b>prisoner squats - hands behind your head, kneel with your left knee, then right, then stand up with your left knee up and then right, alternate, go with your right knee first next time</p>
<p>6 - like a jumping jack but your lifting only one arm up AND your crossing your feet</p>
<p>7 - <a contents="Power knees" data-link-label="" data-link-type="url" href="https://www.google.com/search?q=power+knees+gif&tbm=isch&ved=2ahUKEwj5q7WBx7zpAhVTmp4KHXrzDtMQ2-cCegQIABAA&oq=power+knees+gif&gs_lcp=CgNpbWcQAzICCAA6BAgAEB46BggAEAUQHjoGCAAQCBAeOgQIABAYUKKqAViYvQFg-r4BaAFwAHgAgAFziAHFA5IBAzQuMZgBAKABAaoBC2d3cy13aXotaW1n&sclient=img&ei=TAzCXvnVKtO0-gT65ruYDQ&bih=531&biw=1366#imgrc=1EZOW1GqkgNYtM">Power knees</a> - just look at the vid</p>
<p>8 - high knees - as if you were running in place but try to bring knees waist-high</p>
<p> </p>
<p> </p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/63184642020-05-15T19:04:50-07:002020-05-18T12:03:12-07:00TAG, YOU'RE IT! New Bootcamp Challenge<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/b0e1c77a83cc012d0c73cf051b03beab6f9f0787/original/tag-youre-it-yard-sign-front-gr.png/!!/undefined/b:W1sic2l6ZSIsIm1lZGl1bSJdXQ==.png" class="size_m justify_left border_" /><strong>The NEW CHALLENGE is upon us!</strong> If you see this sign <strong>in front of your house</strong>, it means you've been "tagged", that is, nominated to do the challenge.</p>
<p>The challenge itself is an ALPHABET WORKOUT. More on that in a moment. First things first:</p>
<p>1. <strong>Snap a photo</strong> of yourself with the sign and post it (FB/IG) and let us know you've been tagged</p>
<p>2. <strong>Complete the challenge:</strong> Spell your name using the exercises associated with the letters of the alphabet. No abbreviations please. (The link to the 'alphabet' is <a contents="HERE" data-link-label="" data-link-type="url" href="https://longbeachbootcamp.com/news/blog/alphabet-workout">HERE</a>).</p>
<p>3. When done, <strong>nominate (aka tag) another bootcamper </strong>to do the challenge (either place the sign in front of their house or tell me who you'd like to "tag" and I'll place the sign). </p>
<p>4. <strong>Don't spill the beans! </strong>Go live if possible (FG/IG) or snap another photo and post it so that we know you finished BUT<strong> don't say who you're nominating. </strong>Make it a surprise! That is the best part of the challenge. </p>
<p>Take no more than <strong>1-2 days</strong> to finish the challenge so the signs travel quickly (there are 2 signs).</p>
<p><strong>What if you live in a gated community or an apartment complex? </strong></p>
<p>Rest assured that you <strong>will NOT be excluded</strong> from the challenge! A <strong>postcard version</strong> of the sign has been created so that you too get to participate.</p>
<p> The alphabet with associated exercises is available <a contents="HERE" data-link-label="" data-link-type="url" href="https://longbeachbootcamp.com/news/blog/alphabet-workout">HERE</a>.</p>
<p>Have fun with it, LBBC fam!</p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/63114112020-05-10T13:41:50-07:002020-05-10T13:41:50-07:00No-dairy "Cheese" Dip Recipe<p>This is the cheese sauce I’ve been making lately and is from Plantiful Kiki (on her YouTube channel). It works best if you have a high speed blender. </p>
<p>3 cups potatoes, diced (if you use white potatoes, you don’t need to peel them!) <br>1/2 cup carrots, peeled and diced <br>1/2 cup raw unsalted cashews <br>4 TB nutritional yeast <br>1 tsp. onion powder <br>2 tsp. garlic powder <br>2 tsp. salt <br>1/4 lemon, squeezed <br>2-3 cups water </p>
<p>Boil the potatoes & carrots until tender. Reserve the water & use to blend (Start with 2 cups & add more if necessary). <br>Dump everything in the blender & blend on high until smooth & creamy. <br>It lasts about 7-10 days in the fridge. </p>
<p><br>Use on baked potatoes, macaroni & cheese, veggies, tacos, burritos, quesadillas, nachos. You can add salsa or chiles to make a queso dip. </p>
<p>Comment below if you have any questions!</p>
<p>Enjoy!</p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/62973772020-04-28T13:46:07-07:002020-04-28T13:47:17-07:00Dairy-free Meal Plan<p style="text-align: center;"><span class="font_large"><strong>Dairy-free Meal Plan</strong></span></p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/3ca6719bf761d4491a25ed0550426925dc2df640/original/meal-plan-picture.png/!!/b:W10=.png" class="size_l justify_center border_" /></p>
<p><strong>Abbreviations: </strong></p>
<p>WG = Whole Grain </p>
<p>DF = Dairy-free </p>
<p>V = Vegan </p>
<p>LO = Leftover</p>
<p><strong>To download it</strong>, click <a contents="HERE" data-link-label="News" data-link-type="page" href="/news">HERE</a> and select the first file from the list (above the blog). Please note other files refer to other nutrition plans, with dairy)</p>
<p>Meal plan courtesy of Lauren Squier, MPH, RD</p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/62973682020-04-28T13:33:43-07:002020-04-28T13:42:59-07:00Sample Dairy-free Breakfast Ideas<p>If you need a little inspiration for your breakfast, here are a few ideas worth trying:</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/c35b70494c04525bc9524e465aca0b97d747cb32/original/breakfast.jpg/!!/undefined/b:W1sic2l6ZSIsIm1lZGl1bSJdXQ==.jpg" class="size_m justify_left border_" /></p>
<p>1. <strong>Oatmeal with Fruit & Nuts</strong></p>
<ul> <li>1 cup oatmeal (prepared according to package)</li> <li>2 Tbs raisins or dried cranberries</li> <li>2 Tbs slivered almonds or chopped cashews</li> <li>1 Tbs maple syrup (optional) </li>
</ul>
<p>2. <strong>Fried Egg & Ham on WG Toast</strong></p>
<ul> <li>whole grain toast +</li> <li>fried egg(s) +</li> <li>slice ham or Canadian Bacon </li>
</ul>
<p>3. Green Smoothie</p>
<ul> <li>1-2 cups dairy-free milk (almond, oat, soy, etc.)</li> <li>frozen banana </li> <li>handful spinach/kale </li>
</ul>
<p>4. <strong>Berry Smoothie</strong></p>
<ul> <li>1-2 cups dairy-free milk (almond, oat, soy, etc.) </li> <li>frozen berries </li> <li>vanilla extract </li>
</ul>
<p>5. <strong>Veggie Scramble</strong></p>
<ul> <li>1/2 cup sautéed vegetables </li> <li>1-3 eggs, scrambled</li> <li>2 Tbs salsa + chopped avocado (optional) </li>
</ul>
<p>6. <strong>Blueberry Oatmeal</strong></p>
<ul> <li>1 cup oatmeal (prepared according to package) </li> <li>1/2 cup fresh or frozen/thawed blueberries</li> <li> 1 Tbs maple syrup (optional) </li>
</ul>
<p>7. <strong>Fruity Whole Grain Waffles</strong></p>
<ul> <li>dairy-free whole grain waffle(s), toasted</li> <li>1/2 cup fresh or frozen/thawed berries</li> <li>2 Tbs all fruit jam, gently heated </li>
</ul>
<p>8. <strong>Breakfast Tacos</strong></p>
<ul> <li>corn tortilla(s)</li> <li>1-3 eggs, scrambled</li> <li>2 Tbs salsa</li> <li>hopped avocado (optional) </li>
</ul>
<p>9. <strong>Denver Omelet/Scramble</strong></p>
<ul> <li>2 large eggs, scrambled</li> <li>2 slice ham, chopped</li> <li>1/2 cup diced onions & bell peppers made into omelet or scramble</li>
</ul>
<p> </p>
<p>Recipes courtesy of Lauren Squier</p>
<p>Enjoy!</p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/62955782020-04-27T00:17:34-07:002020-04-27T00:17:34-07:00Obvious and not -so-obvious products with dairy<p><strong><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/94b71daa416fd8c80e3d0c6c611a3353f9496ce6/original/plant.jpg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpg" class="size_s justify_left border_" />What products commonly contain dairy? </strong></p>
<p>Bakery products, baking powder, butter, buttery spreads, cream sauces, cake mixes & toppings, canned tuna & meats, chocolate, condensed or evaporated milk, cream, creamed foods, custard, ice cream, instant desserts, instant or other pudding mixes, Junket, margarine, mashed potatoes, powder or dried milk, salad dressings, scrambled eggs, skim milk, and many desserts.</p>
<p><strong>Not so obvious sources</strong></p>
<p>If you want to avoid dairy completely, look for these words on package labels: </p>
<p>albumin, casein, caseinate, curds, lactoglobulin, lactose, milk protein, milk solids, nougat, rennet, butter, whey (powder, protein, or syrup), yogurt, and lactic acid starter culture. </p>
<p><strong>These are all sources of dairy</strong> and may be irritating if you are sensitive.</p>
<p>The rule of thumb is to make your own food from scratch with fresh, natural ingredients. OR buy foods that have 3-5 ingredients, not more. Avoid processed foods. If the label is a bunch of chemical mumbo-jumbo, aside from finding some traces of DAIRY there , you are not doing your body any good by eating something that came from what looks like a chemical lab. </p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/62952712020-04-26T14:15:11-07:002020-04-26T23:22:46-07:00Food sensitivities (dairy free challenge)<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/e5e30df9ff7fd48dd05d4efb1be73adbe2b03465/original/milk.jpg/!!/undefined/b:W1sic2l6ZSIsIm1lZGl1bSJdXQ==.jpg" class="size_m justify_left border_none" alt="" />The <strong>most common</strong> food sensitivities in North America are gluten and casein. </p>
<p>Casein is the protein in milk and dairy products that may <strong>trigger allergies or food sensitivities</strong>. Lactose is a naturally occurring sugar in milk and may cause gas, bloating and stomach upset in those who lack the lactase enzyme.</p>
<p><br>Although most people know if they have a milk allergy, <strong>sensitivity to milk can be more subtle and unrecognized. </strong>Food sensitivities related to dairy do not involve the immune system, but <strong>may result in: </strong><br> acne <br> eczema <br> asthma <br> headaches <br> nasal congestion <br> inflammation </p>
<p><br>One way to evaluate if your body is having a reaction to dairy is to avoid it for at least two weeks. <strong>Totally, <br>completely avoid it…100%.</strong> While avoiding dairy, it may be harder to get adequate calcium and vitamins A & D. <br>Look for these nutrients before choosing a substitute product, such as almond milk or vegan cheese. <strong>At the <br>end of the two weeks,</strong> test your body’s response to dairy by adding a small amount back to your diet. Evaluate <br>symptoms. Eat a little more dairy and evaluate. Is dairy causing undesirable symptoms? If so, return to your <br>dairy-free ways. If not, include dairy as desired.</p>
<hr><p><strong>Need a Sub? </strong></p>
<p>Look at the common dairy products and see what you can substitute them with:</p>
<ul> <li>Milk – rice, soy, hemp, almond, or coconut milk; when checking labels, choose unsweetened and look at protein and vitamin A & D levels </li> <li>Buttermilk – nondairy yogurt or make your own: 1 cup almond or soy milk + 1 Tbs lemon juice or apple cider vinegar + 10 minutes (milk will curdle slightly) </li> <li>Butter – olive oil; coconut oil; dairy-free butter alternative such as Earth Balance or Spectrum </li> <li>Coffee Creamer – coconut creamer; unsweetened vanilla or regular Milkadamia (creamer made with macadamia nuts, yum!); Nutpods almond/coconut creamer (blend is best) </li> <li>Cheese – vegan cheese alternatives such as Follow Your Heart or Daiya or sub chopped avocado instead! </li> <li>Cream – coconut milk or cream </li> <li>Yogurt – non-dairy alternatives; look for one with lower sugar and fewer gums/stabilizers</li>
</ul>
<p>Written by Lauren Squire</p>
<hr><p>As explained in my previous article, <strong>your reason for going dairy free </strong>could be other than trying to see if you are sensitive to casein. It could be <strong>testing your own discipline</strong> or maybe trying to <strong>shed a few extra pounds</strong>. Or just doing something new. Whatever it is, do it the right way --- <strong>go 100% dairy free</strong></p>
<p>Let me know if you want to join us in the challenge by texting (562-343-5230) or <a contents="email me" data-link-label="" data-link-type="email" href="mailto:info@longbeachbootcamp.com">emailing me</a>. Become our <strong>accountability buddy. We will be yours!</strong></p>
<p>Stay safe and keep moving!</p>
<p>Karolina & The LBBC Team</p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/62920622020-04-23T11:08:20-07:002020-04-23T11:26:00-07:00Go Dairy-Free with us!<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/4e69d8b58dc198f8d924b149020ac88fad979731/original/dairy-free-challenge-q-ripl.jpg/!!/undefined/b:W1sic2l6ZSIsIm1lZGl1bSJdXQ==.jpg" class="size_m justify_left border_" /><span style="color:#bad735;"><span class="font_large"><strong>For only 14 days, not a lifetime! </strong></span></span></p>
<p><span class="font_large"><strong>Before</strong></span> I explain the <strong>crazy dairy-free idea</strong> (if you like good dairy products the way I do, you will understand why I call it crazy)... let me pause for a moment with a quick reflection. </p>
<p>There's about <strong><span style="color:#bad735;"><span class="font_large">one more month left </span></span></strong>in the lockdown and hopefully not any longer. That is a LOT of time to make <strong>positive changes, learn something new, </strong>connect with family and friends you haven't spoken to in a while. Whatever it is, <strong>spell it out, make a plan, set a goal and be specific.</strong> Make the most out of this situation.</p>
<p><span style="color:#bad735;"><span class="font_large">We have <strong>gone virtual with ALL our sessions</strong></span></span> including meditation and it is great to see folks keeping up with their regular workout schedule. Some do even double! (2 workouts in a day!). If you need a little push, <strong>make this your turning point. </strong>A month is still A LOT of time. <strong>Start moving</strong>. Set a goal (e.g. 3x a week) and track it! The best part is... you don't need to drive anywhere, you can do it <strong>from the comfort of your home!</strong></p>
<p><span style="color:#e74c3c;"><strong>If you are not a current member,</strong></span> check our schedule <a contents="here" data-link-label="Schedule" data-link-type="page" href="/schedule">here</a> and <strong>get a drop-in,</strong> class pack or a new members special (2 or 4 weeks). See all options <a contents="here" data-link-label="Memberships" data-link-type="page" href="/memberships">here</a> and START YOUR FITNESS FUN TODAY!</p>
<p><span class="font_large"><span style="color:#bad735;"><strong>Back to the</strong> <strong>dairy-free idea</strong>...</span> </span>I was going to start this week but doing it SOLO, just like working out <strong>SOLO, is NO FUN</strong>. So... If you want to challenge yourself to something new, go dairy-free with me <strong>starting Monday 4/27! </strong></p>
<p><span class="font_large"><strong>Why, oh why, would you want to do it?</strong></span> </p>
<ul> <li>
<strong>lose a few pounds </strong>(it's been proven that dairy interferes with or slows down weight loss) </li> <li>
<strong>reduce inflammation </strong>(any aches or pains?) </li> <li>see if you can <strong>be disciplined </strong>(it is JUST 14 days, not a lifetime) </li> <li>see if you will <strong>feel any difference</strong> whatsoever </li> <li>And the last reason being ... <strong>out of lockdown boredom! </strong>
</li>
</ul>
<p><span style="color:#bad735;"><span class="font_large"><strong>So... let me know if you're up for the challenge!</strong> </span></span>Call or text (562-343-5230) or <a contents="email" data-link-label="" data-link-type="email" href="mailto:info@longbeachbootcamp.com" target="_blank">email</a> me with a simple "count me in". The best parti is... <strong>you can do it from anywhere!</strong> I will be sharing recipes, most common "swap-outs" (e.g olive oil for butter), and offering support throughout the 14 days. There is about 10 of us already, the more the merrier. </p>
<p>I almost forgot about the most important thing...the <span style="color:#bad735;"><span class="font_large"><strong>COST</strong>!</span></span> Whether you currently work out with us (virtually) or not, there is <strong>NO COST</strong> of participating in the challenge. Zero. Nada. <strong>I WILL have a reward </strong>for current bootcamp members for lasting all 14 days but if you don't want to work out with us, that's OK, <strong>no pressure. You can still join us!</strong></p>
<p><span style="color:#bad735;"><span class="font_large"><strong>LETS DO THIS!</strong></span></span></p>
<p>Let me know if you're in.</p>
<p><strong>Karolina & The LBBC Team</strong></p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/62175032020-02-16T18:03:07-08:002020-02-16T23:46:48-08:002020 Nutrition W5: High Protein Breakfast<p><strong><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/7f23f32b24f86ef572bb52cb3e2a04dc13a87c51/original/20200217-084356-0000.png/!!/undefined/b:W1sic2l6ZSIsIm1lZGl1bSJdXQ==.png" class="size_m justify_left border_" />Dig Into a High Protein Breakfast – Challenge Week 5 </strong></p>
<p>Including lean protein at each meal helps improve meal satisfaction, so you are less likely to be hungry (or hangry!) between meals. Eating a high protein breakfast is associated with better food choices throughout the day as well as lower risk of Type 2 diabetes and heart disease. </p>
<p><strong>Protein for Weight Loss </strong></p>
<p>If your goal is to lose weight, specifically fat, it is important to consume adequate amounts of protein. In fact, protein is the single most important nutrient for weight loss. Not only does it preserve lean muscle mass during a calorie deficit (eg: weight loss), but also it favorably influences hormones that are responsible for hunger and fullness cues.[1] </p>
<p><strong>Tips & Tricks </strong></p>
<p>Plan ahead! Make a <a contents="frittata" data-link-label="" data-link-type="url" href="http://www.eatingwell.com/recipe/250835/chard-chorizo-frittata/" target="_blank">frittata</a> or <a contents="tofu scramble" data-link-label="" data-link-type="url" href="http://www.jessicagavin.com/tofu-scramble/" target="_blank">tofu scramble</a> so that you can “heat & eat” before you head out the door. Frittata’s can be portioned into quarters and frozen or cooked in a muffin tin for an easy grab and go breakfast. For those who enjoy a liquid breakfast, prep <a contents="smoothie kits" data-link-label="" data-link-type="url" href="https://livesimply.me/2014/07/29/diy-freezer-smoothie-packs-recipes/" target="_blank">smoothie kits</a> on Sunday, and blend with a clean protein powder before heading out the door. </p>
<p><strong>Need More Ideas? </strong></p>
<p>Check out the <a contents="myfitnesspal Blog" data-link-label="" data-link-type="url" href="http://blog.myfitnesspal.com/30-grams-protein-looks-like-breakfast/?utm_source=mfp&utm_medium=email&utm_campaign=MFP_Newsletter_Recipes_20180208_Control_ad2&os_ehash=55@sfmc:31183246" target="_blank">myfitnesspal Blog</a> for six high protein breakfast ideas for the flexitarian. Or for vegan high protein breakfast ideas, there are fourteen possibilities on this <a contents="BuzzFeed recipe round-up." data-link-label="" data-link-type="url" href="http://www.buzzfeed.com/jesseszewczyk/high-protein-vegan-breakfasts" target="_blank">BuzzFeed recipe round-up.</a> </p>
<p><span style="color:#d35400;"><strong>Do This:</strong></span> Estimate how your breakfast measures up! </p>
<p> </p>
<p>16-18 grams – 6 ounces plain Greek yogurt </p>
<p>13 grams – 3 ounces chicken apple sausage </p>
<p>12 grams – 2 eggs </p>
<p>9 grams – Kashi Go Lean Crunch cereal </p>
<p>8 grams – 1 cup cooked quinoa or 1 cup 2% organic milk </p>
<p>7 grams – 2 Tablespoons almond butter </p>
<p>6-7 grams – ½ cup cooked black beans or 1 ounce cheddar cheese (the size of a domino) </p>
<p>6 grams – 1 cup soy milk </p>
<p>5-6 grams – a handful almonds </p>
<p>3-4 grams – 1 slice of whole wheat bread </p>
<p>Or use a free food/nutrition accountability app such as <a contents="myfitnesspal" data-link-label="" data-link-type="url" href="https://www.myfitnesspal.com/" target="_blank">myfitnesspal</a><a contents="myfitnesspal " data-link-label="" data-link-type="url" href="https://www.myfitnesspal.com/"> </a>or <a contents="Cronometer " data-link-label="" data-link-type="url" href="https://cronometer.com/" target="_blank">Cronometer </a>to evaluate the nutrients in your breakfast. </p>
<p> </p>
<p><span style="color:#d35400;"><strong>Do This:</strong></span> Inspire your team with pictures of your high protein breakfasts this week! </p>
<hr><p>[1] National Center for Biotechnology Information, US National Library of Medicine. www.ncbi.nlm.nih.gov/pubmed/28507015</p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/62120052020-02-11T09:40:44-08:002020-02-12T01:48:46-08:002020 Nutrition W4: Hydrate<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/c7f43b9b1981c9fbcb0c6d1aae08ac60e7b7ef66/original/20200212-104435-0000.png/!!/undefined/b:W1sic2l6ZSIsIm1lZGl1bSJdXQ==.png" class="size_m justify_left border_" />Long Beach Boot Camp </p>
<p><strong>Nutrition Challenge Week 4 </strong></p>
<p><strong><em>Hydrate! </em></strong></p>
<p><em>Feeling dried out?</em> Often we don’t drink as much water during the cooler months. However, our body still needs fluids to regulate body temperature, flush waste products, lubricate joins, assist with digestion, and help deliver oxygen and other nutrients to cells. Our bodies are made up of 60-70% water and even small changes in hydration can negatively affect metabolism and athletic performance. </p>
<p><strong>Do This:</strong> </p>
<ul> <li>Estimate your fluid needs by taking your body weight and dividing it by 2…this is the number of ounces to consume <strong>each day</strong>. For instance, a person weighing 150# needs about 75 fluid ounces per day. </li>
</ul>
<p> <strong> __________# body weight ÷ 2 = __________fluid ounces/day </strong></p>
<ul> <li>Consider how many water bottles, cups of tea, bowls of soup it will take to meet your goals.</li> <li>Invest in a tasty new tea or water bottle, jazz up a pitcher of water with fruit and/or herbs, and explore other calorie-free beverages such as plain or flavored soda water. <em>You can hydrate with fruits, vegetables and stews too. </em>
</li>
</ul>
<p><strong>Do This:</strong> Share with your team how you meet your daily hydration needs. </p>
<p><em>Need more reasons to hydrate?</em> Additional benefits of hydration include: </p>
<ul> <li>better appetite regulation;</li> <li>improved appearance of skin;</li> <li>reduced joint pain;</li> <li>fewer headaches;</li> <li>lower risk of kidney stones.</li>
</ul>
<p><strong>Start sipping your way to better hydration now!! </strong></p>
<p> </p>
<p>Lauren Squier, MPH, RD </p>
<p>SACFIT Wellness program, Santa Ana College </p>
<p>Culinary Enlightenment </p>
<p>562-481-5765</p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/62102252020-02-10T07:39:15-08:002020-02-11T09:28:15-08:002020 Exercise W4: Just Climb!<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/1321d45c15677a54cd344b49ceffafc63cae5014/original/man-standing-between-stairway-on-pathway-1730337.jpg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpg" class="size_s justify_right border_" />Hello Bootcampers!</p>
<p>This week we are going to<strong> climb! </strong>Stairs, curbs, benches - anything! </p>
<p>Perform the following exercises for <strong>1 minute each day</strong> of the week Mon- Fri on your own or in bootcamp.</p>
<ol> <li>step-ups or box jumps (step or jump on a step, bench, curb, flat stone, etc.)</li> <li>ladder climbers (standing, imagine you're climbing a ladder - feet and hands move together) EXTRA CREDIT: Do it with weights</li> <li>walking lunges to a high knee with over head arm extension - 1 min (extra credit - see above)</li> <li>mountain climbers</li> <li>stairs - if you have access to any</li>
</ol>
<p>Dealing with knee or shoulder issues? </p>
<p>Substitute lunges with deadlifts, mountain climbers with bicycle crunches, and swap stairs for a power walk around a park or block. Increase the number of flights or laps every day (day 1 - 1 flight, day 2 - 2... you get the idea)</p>
<p>Inspire others and be inspired! Check in with your accountability team and report on the progress. Come to bootcamp and let's do these together!</p>
<p>#BetterTogether #SoloNnotFun</p>
<p>Exercices:</p>
<p>1. Step-ups: <img src="//d10j3mvrs1suex.cloudfront.net/u/356215/a44d694bed3149470abec6cd4e02019f9803b1c9/original/step-up-with-a-knee-up.jpg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpg" class="size_s justify_center border_" /></p>
<p>2. Standing ladder:<img src="//d10j3mvrs1suex.cloudfront.net/u/356215/0b52121b037906a263d15e72ca8e4fb3cb44c504/original/ladder-exercise.jpg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpg" class="size_s justify_center border_" /></p>
<p>3. Walking lunges to high knees</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/a6c3c694856d301b9ae24abb72138674e2f46346/original/lunge-to-high-knee.jpg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpg" class="size_s justify_center border_" />4. Mountain climbers </p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/f8e9713810c42682330d5b6bf6d0e9005e809631/original/mountain-climber.jpg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpg" class="size_s justify_center border_" /></p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/62067322020-02-06T11:57:45-08:002020-02-06T12:00:27-08:00February Events<h3>More than JUST a bootcamp</h3>
<p>A LOT happening at <strong>Long Beach Boot Camp </strong>this month. From f<strong>itness sessions</strong> to <strong>mediation </strong>classes<strong>, muscle walks/jogs</strong> in Signal Hill, <strong>Valentine's Day Specials</strong> (2 for 1) to <strong>Mardi Gras, Margarita Day Bootcamp, Self Defense Classes for Kids and Adults</strong> (in March) and more! </p>
<p><br>Take a look at the calendar. Go to the <strong>EVENTS </strong>tab or follow <a contents="this link" data-link-label="Events" data-link-type="page" href="/events">this link</a> for <strong>more info </strong>about each one of them <strong>and to RSVP</strong>. If you want to come to our<strong> fitness bootcamp</strong>, check schedule <a contents="here" data-link-label="Schedule" data-link-type="page" href="/schedule">here</a> and email (info@longbeachbootcamp.com) OR call/text us @ 562-343-5230 to RSVP.</p>
<p><strong>We are a friendly bunch :) Don't hesitate for too long, just RSVP and come!</strong></p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/b820a16f5c639171dcab724d46a6fd9404196ebc/original/february-events-1.jpg/!!/b:W10=.jpg" class="size_l justify_left border_" /></p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/62007142020-02-02T14:14:42-08:002020-02-03T22:31:47-08:002020 Nutrition W3- Smart Snacking<p><strong>Smart Snacking </strong></p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/d9607aae521356a238974686a0732f5bca6caede/original/20200203-215333-0000.png/!!/undefined/b:W1sic2l6ZSIsIm1lZGl1bSJdXQ==.png" class="size_m justify_left border_" />A late morning or afternoon snack can be a great way to boost energy and nutrient intake. Or it can be a nutritional disaster (Super Bowl snacks, anyone?). Now that the game is over and week 2 of the LBBC challenge is here, let's focus on choosing snacks that will earn your body and health big points. </p>
<p><strong>Snack = a small amount of food eaten between meals or a light meal </strong></p>
<p>Snacks can… </p>
<p>1. provide nutrients that may be missing from meals*, </p>
<p>2. satisfy hunger between meals, which may prevent overeating, and </p>
<p>3. contribute extra calories. </p>
<p><strong>Why are YOU snacking?</strong> </p>
<p>If the answer is “I don’t know” or “I’m bored”, try a different solution than eating. If you can’t resist those salty or sugary treats in the pantry, don’t buy them at the store next time. Think of snacks as a way to satisfy short-term hunger and enhance health. <strong>Snacks are an opportunity to get additional foods and nutrients that may be lacking in your diet. </strong></p>
<p><strong>What are you eating for snacks? </strong></p>
<p>Highly processed and irresistible snack foods (chips, crackers, cookies!) lead to overeating and undernutrition. Ditch them and replace with nutritious whole foods. <strong>A healthy snack is made up of two or more food groups and usually has a balance of protein, carbs and fat.</strong> Combine colors and textures to make them more interesting. </p>
<p><strong>Snack Tips </strong></p>
<p>1. <strong>Plan ahead:</strong> purchase and portion several days of snacks at one time. </p>
<p>2. Need ideas? <strong>Bite into these healthy snacks… </strong></p>
<p>Veggie sticks + hummus </p>
<p>Aged cheese slices + pear </p>
<p>Nut butter + apple slices </p>
<p>Raw nuts + berries </p>
<p>Plain/low sugar yogurt + nut based granola </p>
<p>Spiced chickpeas + dried fruit (no sugar added) </p>
<p>Sugar snap peas + tahini </p>
<p>Celery sticks + chicken or tuna salad </p>
<p>Unsweetened banana chips + nut butter </p>
<p>Homemade trail mix: raw nuts + dried cherries + toasted coconut chips + cocoa nibs </p>
<p>Bell pepper strips + guacamole </p>
<p>Popcorn + mixed nuts </p>
<p>Sliced cucumbers + organic edamame + rice vinegar + salt </p>
<p>Hardboiled egg(s) + fruit or veg </p>
<p>Leftovers! </p>
<p><strong>3. DO THIS: Share snack pics </strong>with your team! Support one another by sharing pictures of your super snacks by text. What's your favorite good-for-you snack? </p>
<p>4. <strong> DO THIS: Snack mindfully.</strong> Take a break and focus on your food. Practice gratitude for the good food you are eating and it’s nourishing effect on the body. </p>
<p>Smart snacking does a body good!</p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/61761702020-01-27T07:31:38-08:002020-02-03T22:31:07-08:002020 Exercise W2: JUST MOVE CHALLENGE<p style="text-align: center;"><strong>Week 2 – Just Hold It! (Isometric exercises) </strong></p>
<p>In week 2 of our 2020 <strong>"Just Move" Challenge</strong> we are focusing on isometric exercises and in plain English that means exercises that <strong>don't require us to count repetitions</strong>. You <strong>hold a position for a certain amount of time.</strong> The longer the better! Below is a list of 10 exercises. At the very least <strong>pick 5 and hold them for 30 seconds</strong> (or longer if you can). You don't need ANY equipment to do them and <strong>you can do them ANYWHERE.</strong> 5 exercises x 30 sec each = 2.5 minutes. That's it!</p>
<p>Wall Sit Hold <img src="//d10j3mvrs1suex.cloudfront.net/u/356215/64e8a6149f9bbb72774224de287269c92d206dcc/original/wall-sit-hold.jpeg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpeg" class="size_s justify_center border_" /> </p>
<p>Plank Hold (abs & shoulders) – low or high</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/ee2062c8bc14c0017789c9fc69c52b204f277d26/original/plank-hold-high.jpg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpg" class="size_s justify_center border_" /> or <img src="//d10j3mvrs1suex.cloudfront.net/u/356215/99449a4dea2e344b252abe5d81a3851a631dab68/original/plank-hold.jpg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpg" class="size_s justify_center border_" /></p>
<p>V-sit Hold</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/781e38bff5d04a9b08cb1456e0b115cd3adca9c8/original/v-sit-hold.jpg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpg" class="size_s justify_center border_" /> </p>
<p>Table Top Hold</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/9e01c9dca3e892f46b9178455540547a0de01912/original/table-top-hold.jpg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpg" class="size_s justify_center border_" /> </p>
<p>Superman or Skydiver Hold</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/a7ea098004e5de16fe77e896219c7cd51e887d93/original/superman-hold-1.jpg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpg" class="size_s justify_center border_" /> or <img src="//d10j3mvrs1suex.cloudfront.net/u/356215/fe5448a3ddbf1af582f95ceaf8372b29dbb62e51/original/superman-hold-2.jpg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpg" class="size_s justify_center border_" /></p>
<p><strong>BONUS</strong> – swap any of the above with any of the below. <strong>Or make them all as your workout.</strong> If you just do 30 sec per exercise this will take you as little as <strong>5 minutes.</strong></p>
<p>Warrior 1, 2 or 3 </p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/113565397b48060e47c8e7d38da988b6d0dff56e/original/warrior-1.jpg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpg" class="size_s justify_center border_" /></p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/afae1494383e4b0c7760854d6db9b3791ef53495/original/warrior-2.jpg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpg" class="size_s justify_center border_" /></p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/78a4c71bca533bbb6383151028ff3a7b07e91c2d/original/warrior-3.jpg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpg" class="size_s justify_center border_" /> </p>
<p>Reverse Table Top Hold </p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/b21c6b89be6ef3e24b0453b49db25a6239cff885/original/reverse-table-top-hold.png/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.png" class="size_s justify_center border_" /> </p>
<p>Mid or Low Pushup Hold </p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/41410633050c1bfe15ace9b0bf0d8d243958b157/original/push-up-holds.jpg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpg" class="size_s justify_center border_" /> </p>
<p>Single Leg Hip Bridge</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/9c538044ac5bcb67e8ff519ae5c76c49b9f8571a/original/hip-bridge-1-leg.jpg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpg" class="size_s justify_center border_" /></p>
<p> </p>
<p>ADVANCED: Handstand! (not advised if you've never done it)</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/18fd1604eb95e7dab064385a23dd3e7d67bb5169/original/handstand.jpg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpg" class="size_s justify_center border_" /> </p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/61745082020-01-26T10:56:49-08:002020-02-03T22:29:54-08:002020 Nutrition W2: Eat More Vegetables & Fruit<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/4e84d1dd584283afc59288d8f299b08d1ee9c973/original/0001.jpg/!!/undefined/b:W1sic2l6ZSIsIm1lZGl1bSJdXQ==.jpg" class="size_m justify_left border_" />Eating more produce is one of the best things you can do for your health. Fruits and vegetables are packed with vitamins, minerals, water, fiber, and disease-fighting phytochemicals. For the most benefit, <strong>aim for a variety of brightly colored produce each day. </strong></p>
<p>This week’s nutrition challenge is to <strong>get 5 servings of vegetables and fruit per day</strong>. For a quick visual on what this means, check out <a contents="The Kitchn’s Daily Recommended Servings of Fruits &amp; Vegetables infographic" data-link-label="" data-link-type="url" href="http://www.thekitchn.com/10-photos-that-show-you-your-daily-recommended-servings-of-fruits-vegetables-207261" target="_blank">The Kitchn’s Daily Recommended Servings of Fruits & Vegetables infographic</a>. Or wing it: <strong>make half your plate colorful vegetables and fruit</strong> at lunch and dinner. </p>
<p>My top <strong>three recommendations for eating more vegetables and fruit:</strong> </p>
<ul> <li><strong>Soup or Salad? </strong></li>
</ul>
<p>✔ Make a batch of <a contents="vegetable soup" data-link-label="" data-link-type="url" href="https://preventionrd.com/2016/02/classic-vegetable-soup-weekly-menu/">vegetable soup</a>. Divide into 1 cup or 2 cup jars or other food storage containers. Pack some for lunch and freeze the others. </p>
<p>✔ Prep salads to eat with lunch or dinner. Try <a contents="Mason Jar salads" data-link-label="" data-link-type="url" href="https://thegirlonbloor.com/mix-and-match-mason-jar-salad-recipes/#wprm-recipe-container-28493">Mason Jar salads</a> or one of these: </p>
<p>✔ Green Salad: romaine + carrots + cucumbers + tomatoes + olives + balsamic vinaigrette </p>
<p>✔ <a contents="Beet Salad with Arugula &amp; Balsamic Vinaigrette&nbsp;" data-link-label="" data-link-type="url" href="https://natashaskitchen.com/beet-salad-with-arugula-balsamic-vinaigrette/">Beet Salad with Arugula & Balsamic Vinaigrette </a></p>
<p>✔ <a contents="Apple, Celery &amp; Cucumber Salad with Lemon Vinaigrette&nbsp;" data-link-label="" data-link-type="url" href="https://drive.google.com/file/d/1GZoBxmwkFN1Q96ZV33ZQCZuBLLq8nMrD/view?usp=sharing">Apple, Celery & Cucumber Salad with Lemon Vinaigrette </a></p>
<p>✔ No time or energy? Buy a pre-made salad, bagged salad kit or help yourself at a salad bar! </p>
<ul> <li>
<strong>Roast Vegetables</strong>:</li>
</ul>
<p>Toss veggies with 1-2 tablespoons of avocado oil or coconut oil, salt & pepper (or your fave seasoning blend), and roast 20-30 min at 400-425 degrees. A few delicious combos: </p>
<p> ✔ Butternut squash* + red onion </p>
<p> ✔ Broccoli florets* + cauliflower florets* + carrots </p>
<p> ✔ Fajita blend: onions + colorful bell pepper strips </p>
<p> ✔ Sweet potatoes + under-ripe pears </p>
<p> * Buy pre-cut to save time </p>
<ul> <li><strong>Eat fruit with breakfast and snacks:</strong></li>
</ul>
<p>Add frozen berries or chopped apples/pears to oatmeal, <a contents="overnight oats" data-link-label="" data-link-type="url" href="https://kristineskitchenblog.com/strawberry-chia-overnight-oats/">overnight oats</a>, Greek yogurt, smoothies, and protein shakes. Whole fruit is nature’s original fast food! Keep an apple, pear, banana, tangerine, orange, or dried fruit on your desk or countertop for a visual reminder to eat a healthy snack. </p>
<p>If these suggestions don’t speak to you, then <strong>look for opportunities in your daily routine to add produce.</strong> For instance, double the veggies on your sandwich for lunch. Swap out those fries for a side salad. Prep baggies or <a contents="jars" data-link-label="" data-link-type="url" href="https://cdn.projectmealplan.com/wp-content/uploads/2017/02/snack-prep-veggies-easy-pesto-hummus-23-768x768@2x.jpg">jars </a>of rainbow colored vegetables: red bell pepper, carrots, yellow bell pepper, sugar snap peas or Persian cucumber, purple carrots, and jicama; enjoy with hummus or your favorite vinaigrette. Try <strong>fruit for dessert</strong>…my favorite is slightly warmed frozen cherries : ) </p>
<p><em><span style="color:null;"><strong>Do This</strong></span></em>: Write your 5-a-day produce SMART goal here: ___________________________________________________________________________ </p>
<p>Example: this week (Mon-Fri) I eat fruit with breakfast, veggie soup with lunch, veggies and dip + fruit in the afternoon, and roasted veg or salad with dinner. </p>
<p>Need more help? Call/text Lauren: 562-481-5765</p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/61342302020-01-19T19:27:45-08:002020-02-03T22:27:47-08:002020 Nutrition W1: Choose Your Own Adventure<p style="text-align: center;"><em>“If you don’t know where you are going, how can you expect to get there?” – Basil S. Walsh </em></p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/2ef5ffacd990b68e4a5af9455a0efdfbe572f106/original/week-1-image-ripl.png/!!/undefined/b:W1sic2l6ZSIsIm1lZGl1bSJdXQ==.png" class="size_m justify_left border_" />Calling All Boot Campers! Let’s take a closer look at what you hope to accomplish during the five-week challenge. You will have the opportunity and support to improve your fitness and nutrition (two key components of health!). <strong>Set goals</strong> to “know where you are going”. </p>
<p>Setting and achieving goals can be a satisfying experience. It can be frustrating too, if it doesn’t go well. How do we avoid pitfalls? The Journal of Clinical Psychology lists the main reasons <strong>why people fail: </strong></p>
<ol> <li>
<strong>Goals are too big</strong>, such as “I want to eat healthy or lose 50 pounds”. </li> <li>
<strong>Skills are not developed</strong> to maintain goals, such as someone who has meals delivered for a month but does not learn how to shop for and prepare meals. </li> <li>
<strong>Lack of Support</strong> to reach goals. Progress is more fun with family and friends, right?! Engage your team for accountability and support to keep yourself on track. </li>
</ol>
<p>Let’s start with goal setting. Goals provide focus and allow you to measure progress. Create “bite sized” goals to set yourself up for success. <strong>SMART</strong> Goals are <strong>S</strong>mall, <strong>M</strong>easurable, <strong>A</strong>chievable, <strong>R</strong>ealistic, and <strong>T</strong>imely. Instead of a broad goal, such as “eat healthy”, let’s break it down into specific, manageable actions: </p>
<ul> <li>Eat 1 cup of vegetables at dinner 5 nights this week, </li> <li>Eat a piece of fruit and a handful of nuts as an afternoon snack each day this week, or </li> <li>Upgrade morning toast 5 days this week with these <a contents="high protein breakfast toast ideas" data-link-label="" data-link-type="url" href="https://blog.myfitnesspal.com/what-20g-protein-breakfast-toasts-look-like/?utm_source=mfp&utm_medium=email&utm_campaign=MFP_Newsletter_20180813_B&os_ehash=55@sfmc:31183246" target="_blank">high protein breakfast toast ideas</a>. </li>
</ul>
<p><span class="font_large"><span style="color:null;"><strong>Do This:</strong></span></span> use a free food/nutrition accountability app such as <a contents="myfitnesspal" data-link-label="" data-link-type="url" href="https://www.myfitnesspal.com" target="_blank">myfitnesspal</a>, <a contents="Cronometer" data-link-label="" data-link-type="url" href="https://cronometer.com" target="_blank">Cronometer</a> or <a contents="Fat Secret " data-link-label="" data-link-type="url" href="https://www.fatsecret.com/" target="_blank">Fat Secret </a>to determine your calorie and macronutrient needs. Some people do well recording what they eat daily with these apps. “Write it as you bite it” when keeping a food diary to improve accuracy. The apps use a bar code scanner to help you record packaged food items and have data from major restaurants. </p>
<p>Others are more likely to succeed by focusing on food quality and portion sizes. Use these helpful infographics from the myfitnesspal blog to see how your recommended calorie level translates to food. </p>
<ul> <li><a contents="1,500 calories&nbsp;" data-link-label="" data-link-type="url" href="https://blog.myfitnesspal.com/what-1500-calories-looks-like-high-protein-edition/" target="_blank">1,500 calories </a></li> <li><a contents="1,800 calories&nbsp;" data-link-label="" data-link-type="url" href="https://blog.myfitnesspal.com/what-an-1800-calorie-day-looks-like/" target="_blank">1,800 calories </a></li> <li><a contents="2,000 calories&nbsp;" data-link-label="" data-link-type="url" href="https://blog.myfitnesspal.com/2000-calories-looks-like-infographic/" target="_blank">2,000 calories </a></li>
</ul>
<p><a contents="The Harvard School of Public Health " data-link-label="" data-link-type="url" href="https://www.hsph.harvard.edu/nutritionsource/healthy-weight/best-diet-quality-counts/" target="_blank">The Harvard School of Public Health </a>emphasizes food quality over calorie counting when aiming to achieve or maintain a healthy body weight. Foods shown to be associated with weight loss were <strong>vegetables, whole grains, fruits, nuts, and yogurt</strong>. In addition, when cutting back on calories, increasing protein can help protect muscle mass, which is more metabolically active (aka burns more calories). </p>
<p><strong>Eat Better Recommendations: </strong> focus on high quality foods; use Harvard’s Healthy Eating Plate as a guide. </p>
<ul> <li>
<strong>Boost fiber</strong> and other nutrients by trading white breads, pastas and rice for whole grain varieties. </li> <li>
<strong>Eat more vegetables and fruit</strong>; make half your plate produce at most meals and snacks. </li> <li>
<strong>Include protein at each meal and snack; </strong>emphasize fish, poultry, beans and nuts. </li> <li>
<strong>Drink unsweetened water, coffee and tea.</strong> Avoid sugar sweetened beverages. </li>
</ul>
<p><span class="font_large"><strong>Do This:</strong> </span>Write <strong>your</strong> SMART goal NOW .......... </p>
<p> </p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/62016502020-01-19T07:40:00-08:002020-02-03T07:40:59-08:002020 Exercise W1: "Just Move" Challenge Kickoff<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/a2b480297a8b7192e63e19e3298e06ff4d31f428/original/challenge-1024x381.png/!!/undefined/b:W1sic2l6ZSIsIm1lZGl1bSJdXQ==.png" class="size_m justify_left border_" />Tomorrow (Monday 1/20) we're kicking off our 2020 5-week JUST MOVE challenge! This time it is not about how long you can hold that plank or how many bicycle crunches you can do... The goal of this one is to make fitness part of your DAILY routine (especially if you don't come to bootcamp every day) as well as to learn some (or improve your) healthy eating habits. </p>
<p>Here is the best part: you CAN do this challenge while traveling or even being sick. You CAN do this challenge ANYWHERE. At home, in the office, in a hotel room, at work, in a restaurant, in an airplane, on a cruise ship, you name it... seriously anywhere. </p>
<p>I hope I got your attention now... so let me explain the details of WEEK ONE. </p>
<p>WEEK ONE's focus is JUST MOVE: </p>
<p>Teams - you will be part of a team of 4-5. You will be communicating with YOUR team via texts on a daily basis (Mon-Fri). You will remain on the same team till the end of the challenge <br>Each week you will be assigned 4-5 exercises to do on a DAILY basis (Mon-Fri) <br>BEST PART: there will be no required number of repetitions. YOU decide how many reps of what exercise you do AND you will report to your team how many you did. ALL exercises MUST be performed daily (Mon-Fri) <br>Let's not forget about nutrition: Lauren will be challenging you with weekly articles to read and quick "TO DO's". Also she will have meal plan ideas. </p>
<p>NO REQUIRED NUMBER OF REPS? </p>
<p>That's right! Yes, you CAN do as little as 1 rep of each exercise... so long as you do it EVERY DAY. Hence the name of the challenge: JUST MOVE. </p>
<p>WHY TEAMS? </p>
<p>Because SOLO isn't FUN. And because IT IS BETTER TOGETHER. Because you're more likely to stick with it if you have a team that supports you, motivates you and keeps you accountable. </p>
<p>So...be a good team mate - motivate, encourage and support your team members. Your team will not succeed without everyone's equal involvement and contribution. </p>
<p>All weekly exercises will be assigned every Monday. If you can't make it, ask your team what you need to do that week and, most important, REPORT daily to your team on your struggles and accomplishments. </p>
<p>DON'T FORGET ABOUT NUTRITION </p>
<p>WEEK's ONE nutrition article & meal ideas are already up on the website. Do your homework, read them, follow this week's TO DO's and MAKE at least ONE MEAL from Lauren's MEAL PLAN LIST available here /top of the page/ (standard diet as well as vegetarian options available). </p>
<p>Let's kick off the 2020 challenge together! See you in bootcamp!</p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58853062019-09-09T00:10:01-07:002019-09-09T00:10:01-07:00Abs of Steel<p>Our <em><strong>Abs of Steel</strong></em> new bootcamp challenge is on! </p>
<p><strong>What is it?</strong></p>
<p>We will be performing 4 core strengthening exercises each day Monday through Saturday (Sunday is a rest day) for 5 weeks. Every day we add a few more reps. If you can't make it to bootcamp, do the exercises at home. Follow the calendar below</p>
<p>What kind of exercises? </p>
<p>1) sit ups:</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/918b811f8dc2d1c8a69388cf26913d2a502b8b85/original/situp.jpg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpg" class="size_s justify_none border_" /></p>
<p>2) bicycle crunches:</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/c78cd1d1c022ab89ac50fc08450f0667fb7ac88f/original/bicycle-crunch.jpg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpg" class="size_s justify_none border_" /> </p>
<p>3) reverse crunches:</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/2ec593135fb03aab2b52dda8cd0ab58e10114508/original/reverse-crunch.jpg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpg" class="size_s justify_none border_" /> </p>
<p>4) side plank hold (each side) - 3 options:</p>
<p>- on your elbow (feet stacked or one in front of the other)</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/9290c1d6c3b775829063df461a5256c9d75ef489/original/side-plank1.jpeg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpeg" class="size_s justify_none border_none" alt="" /></p>
<p>- with a straight arm (see the note above regarding the position of the feet)</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/2849f55f6ea70b9b22e2972fd150bf6a880902c5/original/side-plank2.jpeg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpeg" class="size_s justify_none border_" /></p>
<p>- modified (with one or both knees bent)</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/c71ce1000e68abe70175d9b77581a5ac5a39cc03/original/side-plank3-mod.jpeg/!!/undefined/b:W1sic2l6ZSIsInNtYWxsIl1d.jpeg" class="size_s justify_none border_" /></p>
<p> </p>
<p><strong>What's at stake? </strong></p>
<p>Bootcamp swag (new color, military green, tanks or t-shirt) and... ABS OF STEEL! </p>
<p><strong>Why abs?</strong></p>
<p>Because strong core (front and back muscles) is the core of everything: good balance, lesser or no back pain, better posture, you name it, it starts at the core. </p>
<p><strong>Last day of the challenge?</strong></p>
<p>October 5 (Saturday) - in bootcamp. If you finish ALL the prescribed exercises, a bootcamp tank top or t-shirt will be yours.</p>
<p>Let's do this team! Grab a friend and have them join the fun!</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/61ee99d7344a17bb20006ef5cda626afccea3ea7/original/abs-of-steel-calendar-graphic.png/!!/b:W10=.png" class="size_l justify_center border_" /></p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58171332019-07-08T05:56:28-07:002019-07-08T07:10:15-07:0030-Day Wall Sit Challenge is on!<p>Here we go! The 30-day wall sit challenge is on! Thanks to our fellow member, Christopher Espinoza.</p>
<p>You can do this ANYWHERE! At work, at home, on vacation, in a restaurant, in the park, anywhere.</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/d7c7df45e0efc4c3581ef77da161ee55a66674ef/original/exercised-clipart-wall-sit-original.jpg/!!/undefined/b:W1sic2l6ZSIsIm1lZGl1bSJdXQ==.jpg" class="size_m justify_right border_" /></p>
<p>Here is the full outline of the challenge: </p>
<ul> <li>Lean against a wall in a squat position for a prescribed amount of time (day 1: 10 sec, day 2: 20sec, etc.). See the image below for a full schedule.</li> <li>Do it 6 days a week (Mon - Sat) for the next 5 weeks </li> <li>Take Sundays off (rest day) </li> <li>Can't come to bootcamp, do it anyway! take a photo and share it so we know you didn't forget (tag Longbeach Bootcamp on Facebook, or LBBootcamp on Instagram)</li>
</ul>
<p>Not sure what a wall sit is? Take a look at the image to the right. </p>
<p>NO WALL? NO PROBLEM. Our 9am bootcampers will be leaning against a tree. No tree around you? Find a light pole, street sign or just lean against a car, it doesn't need to be yours.. ;o) </p>
<p>Let's have some fun with it! Take pictures and share them especially if you couldn't make it to bootcamp. Let us see that wall sit in Paris...London...New Zealand.... or wherever you are. Encourage your friends to do it with you.</p>
<p>Still not sure what a wall sit is? Come to bootcamp and we'll show you.</p>
<p><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/be03523a2f23bccbb73237eaea4e78b038cd4430/original/30-day-wall-sit-challenge-black-text-cropped.png/!!/b:W10=.png" class="size_l justify_center border_" /></p>
<p> </p>
<p> </p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041312018-04-09T05:00:49-07:002019-07-26T13:45:28-07:00WEEK TWELVE<h2><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/09963e3dd85fe9e5863b0cdcc9e476e1d3c890af/original/salt.jpg/!!/b:W10=.jpg" class="size_l justify_center border_" /></h2>
<h2><span style="color: #333399;">100 Days of Fitness</span></h2>
<h2><span style="color: #ffcc00;">A SALTY SITUATION</span></h2>
<p>by Lauren Squier, MPH, RD</p>
<h4><span style="color: #993300;"><strong><img src="https://longbeachbootcamp.com/wp-content/uploads/2018/04/qtq80-umOEoK-150x150.jpeg" class="size_orig justify_inline border_" alt="" height="150" width="150" />Sodium & High Blood Pressure</strong></span></h4>
<p><strong><span style="color: #333399;">High blood pressure increases the chance of heart attack and stroke. It’s called the</span> <span style="color: #ff0000;">silent killer</span></strong>, because many people don’t experience symptoms with high blood pressure (hypertension). As a result, make sure to get your blood pressure checked regularly. <strong><span style="color: #333399;">About 1/3 of the US population has hypertension.</span></strong></p>
<p>The American College of Cardiology and the American Heart Association recently released <span style="color: #99cc00;"><strong>new blood pressure guidelines</strong>:</span></p>
<ul> <li>Normal blood pressure is under 120/80.</li> <li>Stage 1 high blood pressure (hypertension) is now between 130 and 139 systolic or between 80 and 89 diastolic (the bottom number).</li> <li>Stage 2 high blood pressure is now over 140 systolic or 90 diastolic.</li>
</ul>
<p><span style="color: #333399;"><strong>Lifestyle and genetics are two important influences</strong></span> that determine if you have high blood pressure. People are likely to fit into two camps: salt-sensitive or not. <span style="color: #333399;"><strong>I<span style="color: #99cc00;">f you are salt sensitive, you are likely to develop hypertension on a higher sodium diet.</span></strong></span> If you are not, you may not have issues with high blood pressure. The good news is that lifestyle changes can positively affect blood pressure.</p>
<p>Harvard Medical School explains that “simply changing what you eat can bring down systolic blood pressure by as much as 11 points, and each additional healthy habit you adopt can bring it down another four to five points.”<a href="http://www.lbbootcamp.com/feed/#_ftn1" name="_ftnref1">[1]</a> Other healthy habits include exercise, adequate sleep, and meditation.</p>
<p>The 2015-2020 <span style="color: #333399;"><span style="color: #000000;">Dietary Guidelines for Americans </span><span style="color: #99cc00;"><strong>recommend eating less than 2,300 mg of sodium as a part of a healthy diet</strong> </span></span>(1 teaspoon salt = 2,300 mg sodium). Americans get 71% of their daily sodium intake from processed and restaurant foods.<a href="http://www.lbbootcamp.com/feed/#_ftn2" name="_ftnref2">[2]</a></p>
<h4><span style="color: #ffcc00;"><strong>Tips for reducing sodium in your diet:</strong></span></h4>
<ul> <li>
<span style="color: #ff6600;">Read food labels</span> and choose lower sodium foods and beverages.</li> <li>
<span style="color: #339966;">Eat more <a href="http://www.eatingwell.com/recipes/18028/side-dishes/vegetable/" style="color: #339966;">vegetables</a></span>, fruits and whole grains.</li> <li>
<span style="color: #ff0000;">Eat fewer</span> processed foods. Sodium and sugar are added during processing.</li> <li>
<span style="color: #3366ff;">Don’t add salt.</span> Use herbs, spices, citrus, and vinegar to add flavor to your food.</li> <li>
<span style="color: #333399;">Ease into it</span>. Cut back gradually and your taste buds will adjust over time.</li>
</ul>
<p><span style="color: #333399;"><strong>Cutting back on sodium is just part of the solution. </strong></span>High dietary intake of potassium is associated with lower blood pressure.<span style="color: #ffcc00;"> <strong>Potassium</strong></span> acts as a counterbalance to sodium in the body. Food sources of potassium are winter squash, potato, sweet potato, banana, halibut, rockfish, and salmon. Increasing <span style="color: #ffcc00;"><strong>magnesium rich foods</strong></span> will also help combat high blood pressure. Nuts, seeds, leafy greens, avocado, and dark chocolate are good sources of magnesium. Eating <span style="color: #ffcc00;"><strong>cold water fish</strong></span> containing the fatty acid DHA three times a week is effective at reducing blood pressure too.</p>
<h4><strong><span style="color: #99cc00;">There are several “diet plans” that have been developed to reduce high blood pressure. Read on to learn more.</span></strong></h4>
<p><span style="color: #ffcc00;"><strong>The DASH and Mediterranean diets</strong></span> were named the best diets in the United States by <a href="https://health.usnews.com/best-diet/best-diets-overall">U.S. News and World Report</a>. <a href="http://dashdiet.org/what_is_the_dash_diet.asp">The DASH diet</a> (Dietary Approaches to Stop Hypertension) is an eating plan that reduced blood pressure in research studies. <strong><span style="color: #99cc00;">DASH is high in fiber, potassium, calcium, and magnesium, and low in sodium.</span></strong> A researcher studying Alzheimer’s developed a diet that blends the Mediterranean and DASH diets into the <strong><span style="color: #ffcc00;">MIND diet.</span></strong> It has shown in studies to be protective against Alzheimer’s. <a href="https://health.usnews.com/best-diet/mind-diet">The MIND diet</a> emphasizes: <strong><span style="color: #99cc00;">whole grains, salad and vegetables, nuts, beans, fish, berries, and olive oil.</span></strong> It limits red meat, pastries, butter, and cheese and avoids fried and fast foods.</p>
<p><a href="http://www.hchcares.org/wp-content/uploads/2016/09/Cardio_Food_Plan_Comprehensive_Guide.pdf">Institute for Functional Medicine’s Cardiometabolic Plan</a> recommends <strong><span style="color: #ffcc00;">consuming phytonutrients</span></strong> that assist in the reduction of blood pressure: <strong><span style="color: #808000;">quercetin from onions,</span> <span style="color: #ff6600;">sulfur compounds from garlic</span></strong>, <strong><span style="color: #3366ff;">beta-glucan from whole oats</span></strong>, <strong><span style="color: #99cc00;">isoflavones from soybeans</span></strong>, <strong><span style="color: #993300;">polyphenols from pomegranate juice and dark chocolate.</span></strong></p>
<p>The Mayo Clinic suggests <a href="https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974">10 Ways to help control high blood pressure without medication</a>.</p>
<p><a href="http://www.lbbootcamp.com/feed/#_ftnref1" name="_ftn1">[1]</a> www.health.harvard.edu/blog/new-high-blood-pressure-guidelines-2017111712756</p>
<p><a href="http://www.lbbootcamp.com/feed/#_ftnref2" name="_ftn2">[2]</a> www.cdc.gov/salt/index.htm</p>
<p> </p>
<p><strong><span style="color: #ffcc00;">Questions about any of the above?</span> </strong>Need more guidance? <strong><a href="http://www.lbbootcamp.com/feed/lsquier@culinaryenlightenment.com">Email</a> the expert!</strong> Lauren welcomes questions and is always happy to share more tips and tricks with anyone who asks so… <strong>ask away!</strong></p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2018/03/Lauren-Squier-headshot-150x150.jpg" class="size_orig justify_inline border_" alt="" height="150" width="150" /></p>
<p><strong>Lauren Squier, MPH, RD</strong></p>
<p>Lauren Squier, MPH, RD, is a Registered Dietitian, trained chef and owner of Culinary Enlightenment. Lauren’s nutrition background and culinary skills provide a unique blend of resources to help people plan meals, shop, cook, and eat better. For more than a decade, she has been teaching nutrition to children, adults and families through healthy cooking and eating.</p>
<p>Read more about Lauren <a href="https://www.culinaryenlightenment.com/meet-lauren/">here</a>. Check her <a href="https://www.culinaryenlightenment.com/">website</a> for more articles & recipes and come to bootcamp and talk to her in person about your nutrition challenges. She has a lot of knowledge and is always ready to share it.</p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041322018-04-04T10:36:51-07:002019-07-26T13:47:06-07:00WEEK ELEVEN<h2><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/5fbdb396860c1f1afde090bf03c1a4b85fac1801/original/food-labels.jpg/!!/b:W10=.jpg" class="size_l justify_center border_" /></h2>
<h2><span style="color: #333399;">100 Days of Fitness</span></h2>
<h2><span style="color: #ffcc00;">FOOD LABELS – HELPFUL OR HYPE?</span></h2>
<p>by Lauren Squier, MPH, RD</p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2018/04/pexels-photo-736779-150x150.jpeg" class="size_orig justify_inline border_" alt="" height="150" width="150" /></p>
<h3><strong><span style="color: #333399;">Food Glossary</span></strong></h3>
<p><span style="color: #333399;"><strong>Being an informed consumer is important these days, especially when it comes to food.</strong></span> Each time we buy food at the grocery store, we are voting with our dollars. While we’ve been busy with life, our food has become more processed and less nutritious. More and more products display marketing phrases to grab consumers’ attention; some have technical meaning and others are just fluff. <span style="color: #333399;"><strong>How well do you know your food labeling terms?</strong></span></p>
<h4><strong><span style="color: #99cc00;">More Meaningful = Regulations and certifications with government oversight:</span></strong></h4>
<p><strong><span style="color: #ffcc00;">“Organic”</span></strong></p>
<ul> <li>United States Department of Agriculture (USDA) Certification</li> <li>Produce is certified to have grown in soil with no “prohibited substances” for three years prior to harvest. “Prohibited substances” include most synthetic fertilizers and pesticides.</li> <li>Regulations require that organic meats come from animals that are: <ul> <li>raised in living conditions which accommodate their natural behaviors (like the ability to graze on pasture),</li> <li>fed 100% organic feed and forage, and</li> <li>not administered antibiotics or hormones.</li> </ul> </li> <li>Regulations prohibit organically processed foods from containing artificial preservatives, colors, or flavors and require that their nearly all ingredients are organic.</li> <li>Genetically modified organisms (GMO’s) are prohibited in organic foods.</li> <li>
<strong>Do This</strong>: Prioritize <a href="http://www.ewg.org/foodnews/dirty_dozen_list.php">The Dirty Dozen</a>, dairy and eggs.</li>
</ul>
<p><span style="color: #ffcc00;"><strong>“Grass-fed”</strong></span></p>
<ul> <li>A USDA Certification</li> <li>Meat from livestock that were fed grass for the lifetime of the animal after being weaned from their mother’s milk. Their diet must be solely from foraging and the animals must have continuous access to pasture during the growing season.</li> <li>Grass-fed beef is more humanely raised, less likely to contribute to environmental degradation, and less likely to contain superbugs (bacteria resistant to antibiotics).<a href="http://www.lbbootcamp.com/feed/#_ftn1" name="_ftnref1">[1]</a>
</li> <li>
<a href="http://www.consumerreports.org/cro/magazine/2015/08/why-grass-fed-beef-costs-more/index.htm">Consumer Reports</a> found that grass-fed beef averaged $2.50 more and grass-fed organic beef averaged $3 more per pound than conventional supermarket beef.</li> <li>
<strong>Do This</strong>: Decide if the extra cost is worth it for you.</li>
</ul>
<p><strong><span style="color: #ffcc00;">“Free-Range”</span></strong></p>
<ul> <li>A USDA Certification</li> <li>Hens are housed in a way that allows for unlimited access to food and water as well as provides continuous access to the outdoors during their laying cycle.</li> <li>Did you know chickens are omnivores? They naturally eat bugs, grubs and small creatures when allowed to hunt and peck outside.</li> <li>
<a href="https://certifiedhumane.org/">Humane Farm Animal Care</a>’s (HFAC) Certified Humane<sup>®</sup>“Free Range” requirement is 2 sq. ft. per bird. Hens must be outdoors, weather permitting, for at least 6 hours a day.</li>
</ul>
<p><strong><span style="color: #ffcc00;">“Pastured” or “Pasture Raised”</span></strong></p>
<ul> <li>HFAC’s Certified Humane<sup>®</sup>“Pasture Raised” requirement is 1000 birds per 2.5 acres (108 sq. ft. per bird) and the fields must be rotated.</li> <li>Hens must be outdoors year-round, with mobile or fixed housing, where they can go inside to protect themselves from predators or severe weather.</li>
</ul>
<h4><span style="color: #99cc00;"><strong>Less Meaningful = Marketing claims without much substance:</strong></span></h4>
<p><span style="color: #ffcc00;"><strong>“Healthy”</strong></span> can be used to describe:</p>
<ul> <li>meat and poultry products with no more than 480 milligrams (mg) of sodium,</li> <li>“meal-type products” with 600 mg of sodium or less, and</li> <li>products that aren’t healthy, such as sugar-laden cereal</li>
</ul>
<p><strong><span style="color: #ffcc00;">“Natural”</span></strong></p>
<p>A product that is “minimally processed,” or processed in a manner that does not “fundamentally change the product.” It contains no artificial ingredients or added color.</p>
<p><span style="color: #ffcc00;"><strong>“Cage-free”</strong></span></p>
<ul> <li>USDA Graded eggs identified as cage-free must undergo a review process to verify the claim is truthful by USDA through onsite farm visits, at least twice annually.</li> <li>The eggs must be produced by hens housed with unlimited access to food and water as well as freedom to roam during the laying cycle. It does not mean they spend time outdoors.</li>
</ul>
<h3><span style="color: #99cc00;"><strong>Other Labels of Interest</strong></span></h3>
<p><strong><span style="color: #ffcc00;">Genetically Modified (GM)</span></strong><a href="http://www.lbbootcamp.com/feed/#_ftn2" name="_ftnref2">[2]</a></p>
<ul> <li>Genetically modified (GM) means that a food’s genes (DNA) have been modified in a way that does not occur naturally, for example through the introduction of a gene from a different organism.</li> <li>Most GM foods are from plants, but GM animals are coming to the market. GM Salmon has been approved for sale in the US: <a href="https://gmoanswers.com/9-things-you-need-know-about-gmo-salmon">AquAdvantage Salmon</a>.</li> <li>Most genetically modified crops have been developed to improve yield through increased resistance to disease or tolerance to herbicides.</li> <li>The <a href="http://theplate.nationalgeographic.com/2016/05/17/scientists-say-gmo-foods-are-safe-public-skepticism-remains/">Academy of Sciences</a> reports that GM foods “are not expected to cause health problems,” however “we are limited in what we can know.” Crop yields have not increased as expected.</li> <li>Popular GM food crops include soybean, corn, sugar beets, canola, papaya, and summer squash.</li>
</ul>
<p><strong><span style="color: #ffcc00;">Non-GMO Project</span></strong></p>
<ul> <li>An independent third party verification program.</li> <li>Requires application, evaluation, and at times GMO testing and on-site inspection.</li> <li>Anindependent study by Consumer Reports found the Non-GMO Project Verified seal to be the only “highly meaningful” label for consumers looking to avoid GMOs.<a href="http://www.lbbootcamp.com/feed/#_ftn3" name="_ftnref3">[3]</a>
</li>
</ul>
<p>Labeling terms can be confusing, but because they often affect the price you pay for food, it’s important to evaluate the cost/benefit…is this a good way for me to spend my food dollars? Is this food <u>worth</u> the extra cost? These are questions that only you can answer. I hope this article helped make those decisions.</p>
<p><a href="http://www.lbbootcamp.com/feed/#_ftnref1" name="_ftn1">[1]</a> Eating Well <a href="http://www.eatingwell.com/article/9486/is-the-cost-of-grass-fed-vs-grain-fed-beef-worth-it/">www.eatingwell.com/article/9486/is-the-cost-of-grass-fed-vs-grain-fed-beef-worth-it/</a></p>
<p><a href="http://www.lbbootcamp.com/feed/#_ftnref2" name="_ftn2">[2]</a> World Health Organization 2018 <a href="http://www.who.int/topics/food_genetically_modified/en/">www.who.int/topics/food_genetically_modified/en/</a></p>
<p><a href="http://www.lbbootcamp.com/feed/#_ftnref3" name="_ftn3">[3]</a> “Consumer Reports Food Safety and Sustainability Center Report on GMOs in Corn and Soy.” Oct. 2014.</p>
<p><strong><span style="color: #ffcc00;">Questions about any of the above?</span> </strong>Need more guidance? <strong><a href="http://www.lbbootcamp.com/feed/lsquier@culinaryenlightenment.com">Email</a> the expert!</strong> Lauren welcomes questions and is always happy to share more tips and tricks with anyone who asks so… <strong>ask away!</strong></p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2018/03/Lauren-Squier-headshot-150x150.jpg" class="size_orig justify_inline border_" alt="" height="150" width="150" /></p>
<p><strong>Lauren Squier, MPH, RD</strong></p>
<p>Lauren Squier, MPH, RD, is a Registered Dietitian, trained chef and owner of Culinary Enlightenment. Lauren’s nutrition background and culinary skills provide a unique blend of resources to help people plan meals, shop, cook, and eat better. For more than a decade, she has been teaching nutrition to children, adults and families through healthy cooking and eating.</p>
<p>Read more about Lauren <a href="https://www.culinaryenlightenment.com/meet-lauren/">here</a>. Check her <a href="https://www.culinaryenlightenment.com/">website</a> for more articles & recipes and come to bootcamp and talk to her in person about your nutrition challenges. She has a lot of knowledge and is always ready to share it.</p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041332018-03-26T17:07:36-07:002019-07-26T13:47:57-07:00WEEK TEN<h2><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/e1bc4a848b4c63423fe0253921c8b07eabca3daa/original/probiotics.jpg/!!/b:W10=.jpg" class="size_l justify_center border_" /></h2>
<h2><span style="color: #333399;">100 Days of Fitness</span></h2>
<h2><span style="color: #ffcc00;">PROBIOTICS – OUR BACTERIAL BUDDIES</span></h2>
<p>by Lauren Squier, MPH, RD</p>
<p><strong><img src="https://longbeachbootcamp.com/wp-content/uploads/2018/03/pickled-jalapenos-preserve-preserved-300x200.jpg" class="size_orig justify_inline border_" alt="" height="200" width="300" /><span style="color: #333399;">Our magnificent bodies are made up of 30-40 trillion cells</span></strong> that work together to keep us alive (and hopefully healthy!). <span style="color: #ffcc00;"><strong>Did you know there are ten times that many microbes (bacterial & yeast cells) hard at work in our bodies too?!</strong></span> This fact makes us more of a host to an elaborate ecosystem of bacteria than an independent being. The <strong><span style="color: #333399;">community of microorganisms</span></strong> in and on our bodies is referred to as <span style="color: #333399;"><strong>microbiota</strong></span> and its collective genetics as the <span style="color: #333399;"><strong>microbiome</strong>.</span></p>
<p>Check out this <span style="color: #ffcc00;"><strong>fascinating video on the microbiome</strong></span> by NPR: <a href="http://www.youtube.com/watch?v=5DTrENdWvvM">The Invisible Universe of the Human Microbiome</a> (5 minutes).</p>
<p>While the study of the human microbiome is relatively new, we know that <span style="color: #333399;"><strong>microbes and their host interact in many profound ways.</strong></span> We can think of the microbiome as an organ we didn’t know we had! Microbes can be our friend or foe depending on the type and number. <span style="color: #333399;"><strong>The genes of these “bacterial buddies” interact with our genetic code and affect digestion, metabolism, immunity, stress response, and mood.</strong></span></p>
<h4><span style="color: #ffcc00;"><strong>Boost Your Health & Immunity</strong></span></h4>
<p><strong><span style="color: #333399;">Eating probiotics and prebiotics may offer significant health benefits.</span> </strong>These microbes may be part of the prevention and treatment of some infectious diseases and metabolic conditions as well as immune and neurological disorders. <span style="color: #333399;"><strong>Emerging science suggests the balance of “good” and “bad” bacteria in the gut has a big impact on overall health.</strong></span></p>
<p><span style="color: #ff6600;"><strong>Probiotics</strong> </span>= good bacteria that live in your digestive tract. You can help nurture yours with <span style="color: #ff6600;"><strong>yogurt (containing active cultures), aged cheeses, and traditionally fermented foods, such as kimchi, sauerkraut</strong>, <strong>kombucha, kefir (yogurt drink), curtido (cabbage relish), tempeh, miso, and sourdough bread.</strong> </span>Probiotics are also available in powder, chewable and pill form. Look for those with the “Good Manufacturing Practices” (GMP) label which demonstrates third-party safety testing. Doses vary but typically range from 1 to 50 billion colony-forming units (CFU) per day. Consumer’s Health Report lists the “<a href="http://consumershealthreport.com/probiotic-supplements/bestprobiotics/">Top 5 Probiotics of 2018</a>”.</p>
<p><span style="color: #339966;"><strong>Prebiotics</strong></span> = foods with fiber that feed probiotics. <strong><span style="color: #339966;">Asparagus, artichokes, onions/leeks/scallions, leafy greens, and beans</span> <span style="color: #333399;">are good sources.</span></strong> If you want “good bacteria” to stick around and flourish, provide their favorite foods! On the flip side, <strong><span style="color: #333399;"><span style="color: #339966;">diets high in meat, dairy, sugar, and alcohol</span>,</span></strong> and <span style="color: #339966;"><strong>low in</strong></span> fermentable <span style="color: #339966;"><strong>fibers (vegetables, beans and grains</strong>)</span> encourage less friendly bacteria to multiply.</p>
<p>Talk to your healthcare provider about taking probiotics. Some people with immune problems or digestive issues shouldn’t take them. Also, start slowly as stomach upset, gas, bloating, and diarrhea are possible side effects. Discontinue probiotics if problems arise.</p>
<h4><span style="color: #ffcc00;"><strong>For more information:</strong></span></h4>
<p><a href="http://www.healthline.com/nutrition/probiotics-101#section2">Healthline’s Probiotics 101</a>: A Simple Beginner’s Guide</p>
<p><a href="http://www.asm.org/images/stories/documents/FAQ_Human_Microbiome.pdf">The American Society for Microbiology’s report on the Human Microbiome</a> highlights these <strong><span style="color: #339966;">interesting facts:</span></strong></p>
<ul> <li>
<strong><span style="color: #993300;">diseases</span></strong> as different as asthma, diabetes, obesity, cancer, and heart disease are influenced by the microbiome.</li> <li>certain groups of <span style="color: #993300;"><strong>gut bacteria correlate closely with obesity</strong></span>; the microbiomes of people who lose weight will gradually become more like those of lean people.</li> <li>
<span style="color: #993300;"><strong>the microbiome can change</strong></span> as a result of dietary changes, treatment with antibiotics, or moving to a new environment.</li>
</ul>
<p><a href="http://sonnenburglab.stanford.edu/press.html">The Good Gut by Justin & Erica Sonnenburg</a> explores the interaction of the human body and its colony of bacteria; this husband and wife <span style="color: #333399;"><strong>research team is focusing on the microbiome</strong></span> at Stanford University.</p>
<p><strong><span style="color: #ffcc00;">Questions about any of the above?</span> </strong>Need more guidance? <strong><a href="http://www.lbbootcamp.com/feed/lsquier@culinaryenlightenment.com">Email</a> the expert!</strong> Lauren welcomes questions and is always happy to share more tips and tricks with anyone who asks so… <strong>ask away!</strong></p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2018/03/Lauren-Squier-headshot-150x150.jpg" class="size_orig justify_inline border_" alt="" height="150" width="150" /></p>
<p><strong>Lauren Squier, MPH, RD</strong></p>
<p>Lauren Squier, MPH, RD, is a Registered Dietitian, trained chef and owner of Culinary Enlightenment. Lauren’s nutrition background and culinary skills provide a unique blend of resources to help people plan meals, shop, cook, and eat better. For more than a decade, she has been teaching nutrition to children, adults and families through healthy cooking and eating.</p>
<p>Read more about Lauren <a href="https://www.culinaryenlightenment.com/meet-lauren/">here</a>. Check her <a href="https://www.culinaryenlightenment.com/">website</a> for more articles & recipes and come to bootcamp and talk to her in person about your nutrition challenges. She has a lot of knowledge and is always ready to share it.</p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041342018-03-25T16:49:36-07:002019-07-26T13:48:57-07:00WEEK NINE<h2><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/0fcb3cbcc6cb38bbf6524227ae981a7976e29ed1/original/vegetrables-and-fruits.jpg/!!/b:W10=.jpg" class="size_l justify_center border_" /></h2>
<h2><span style="color: #333399;">100 Days of Fitness</span></h2>
<h2><span style="color: #ffcc00;">VEGETABLES & FRUITS </span></h2>
<p>by Lauren Squier, MPH, RD</p>
<p><strong><span style="color: #333399;"><img src="https://longbeachbootcamp.com/wp-content/uploads/2018/03/Lauren-Squier-in-apron-200x300.jpg" class="size_orig justify_inline border_" alt="" height="300" width="200" />Imagine if there were foods that improved your health, weight, immune system, and longevity.</span> </strong>Would you eat them? The good news is these foods do exist! The bad news is we are not eating enough of them. <span style="color: #ffcc00;"><strong>Only 1 in 10 adults meet the federal fruit or vegetable recommendations</strong>.</span><a href="http://www.lbbootcamp.com/feed/#_ftn1" name="_ftnref1">[1]</a> The federal guidelines vary by age, sex, and level of physical activity, however, the general recommendation for most adults is <span style="color: #333399;"><strong>2-3 cups of vegetables and 1.5-2 cups of fruits per day</strong></span>. TheKitchn.com has a great infographic that shows <a href="http://www.thekitchn.com/10-photos-that-show-you-your-daily-recommended-servings-of-fruits-vegetables-207261">10 ways to meet these daily guidelines</a>.</p>
<h4><span style="color: #ffcc00;"><strong>Did you know? </strong></span></h4>
<p>Eating a variety of fruits and vegetables may help <strong><span style="color: #333399;">reduce the risk of many diseases</span></strong> including obesity, heart disease, Type 2 diabetes, high blood pressure, and some cancers. <span style="color: #333399;"><strong>Fruits and vegetables are packed with vitamins, minerals, water, fiber, and disease-fighting phytochemicals</strong>.</span> Check out WebMD’s “<a href="http://www.webmd.com/diet/ss/slideshow-powerhouse-vegetables">12 Powerhouse Vegetables You Should Be Eating</a>” for top picks and suggested uses.</p>
<h4><span style="color: #ffcc00;"><strong>What are phytochemicals?</strong></span></h4>
<p><span style="color: #333399;"><strong>Phytochemicals are beneficial plant compounds</strong></span> found in vegetables, fruit, grains, beans, herbs, and spices. They help protect our bodies from cellular damage while stimulating the immune system. Phytochemicals vary based on the color of vegetables and fruit. <strong><span style="color: #333399;">Choose from all the color groups: red, orange, yellow, green, blue/purple/black, and white/tan/brown</span>.</strong></p>
<h4><span style="color: #ffcc00;"><strong>How can I eat more phytochemicals?</strong></span></h4>
<p><span style="color: #333399;"><strong>Choose a variety of brightly colored vegetables and fruit</strong></span> to get maximum benefit. Fill at least half your plate with colorful fruit and vegetables. Try these tips to meet recommendations:</p>
<ul> <li>
<strong>Stock</strong> your fridge with pre-cut and ready-to-eat vegetables: sweet baby bell peppers, broccoli or cauliflower florets, carrot and celery sticks, roasted beets, salad greens, snap peas, grape tomatoes, jicama, and radishes.</li> <li>
<strong>Eat</strong> a fruit and/or vegetable at every meal. Branch out! There are <a href="https://richmondfunctionalmedicine.com/wp-content/uploads/2018/01/Phytonutrient-Spectrum-Foods.pdf">so many colorful fruits and vegetables to choose</a>!</li> <li>
<strong>Try</strong> new fruit and vegetable focused recipes: <a href="http://kitchen-parade-veggieventure.blogspot.com/">A Veggie Venture</a>. Or check out our roasted vegetable suggestions below.</li> <li>
<strong>Enjoy</strong> fruit for a snack…it’s nature’s original fast food!</li> <li>
<strong>Snack on</strong> crunchy vegetables with dips or dressing. Prep a few baggies or food storage containers before the busy week starts.</li> <li>
<strong>Dig into</strong> a giant salad for lunch or dinner. It’s a great way to get colors, healthy fats and protein in one place!</li> <li>
<strong>Grab</strong> fruit and vegetables from a grocery store’s salad bar, soup pot or deli case, if you don’t have time to prep a healthy lunch.</li> <li>
<strong>Add</strong> shredded or chopped vegetables such as onions, carrots, zucchini, and spinach to lasagna, meat loaf, casseroles, pasta, and rice dishes.</li> <li>
<strong>Drink your veggies!</strong> A pro tip from our Trainer Lindsay, who likes to blend and sip coconut water with aloe, roasted beets, spinach, blueberries, lemon juice, and agave.</li> <li>
<strong>Start</strong> soups, sauces and stews with mirepoix (a mix of onion, carrot and celery) that makes everything taste better! Find ready-made mirepoix in the Trader Joe’s refrigerated vegetable case.</li> <li>
<strong>Choose</strong> fruits and vegetables that are in season – they have better flavor and are higher in nutrients.</li> <li>
<strong>Roast</strong> a tray or two of vegetables. Toss veggies with 1-2 tablespoons of avocado or coconut oil, salt & pepper (or your fave seasoning blend), and roast 20-30 min at 400-425 degrees. A few of our favorite combos: <ul> <li>Butternut squash + red onion</li> <li>Broccoli florets + cauliflower florets + carrots</li> <li>Mushrooms + green beans + onions</li> <li>Fajita blend: onions + colorful bell pepper strips</li> <li>Tricolored potatoes + shallots</li> <li>Sweet potatoes + under-ripe pears</li> <li>Eggplant + zucchini + onion + tomatoes</li> <li>Asparagus + carrot sticks</li> </ul> </li>
</ul>
<p>At first it feels challenging to eat more fruits and vegetables. However, <span style="color: #333399;"><strong>you have three or four opportunities each day to practice!</strong></span> Ask yourself <strong><span style="color: #ffcc00;">at restaurants, the grocery store and before every meal</span></strong>:<span style="color: #333399;"><strong> how can I add more vegetables?</strong></span> Your efforts will be rewarded with <strong><span style="color: #ffcc00;">a new healthy habit</span></strong>. All of a sudden you are eating colorful fruits and veggies at meals and feeling great!</p>
<p><a href="http://www.lbbootcamp.com/feed/#_ftnref1" name="_ftn1">[1]</a> Center for Disease Control & Prevention. Disparities in State-Specific Adult Fruit & Vegetable Consumption. 66(45);1241–1247 <a href="http://www.cdc.gov/mmwr/volumes/66/wr/mm6645a1.htm?s_cid=mm6645a1_w">www.cdc.gov/mmwr/volumes/66/wr/mm6645a1.htm?s_cid=mm6645a1_w</a></p>
<p>Questions about any of the above? Need more guidance? <strong><a href="http://www.lbbootcamp.com/feed/lsquier@culinaryenlightenment.com">Email</a> the expert!</strong> Lauren welcomes questions and is always happy to share more tips and tricks with anyone who asks so… <strong>ask away!</strong></p>
<p> </p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2018/03/Lauren-Squier-headshot-150x150.jpg" class="size_orig justify_inline border_" alt="" height="150" width="150" /></p>
<p><strong>Lauren Squier, MPH, RD</strong></p>
<p>Lauren Squier, MPH, RD, is a Registered Dietitian, trained chef and owner of Culinary Enlightenment. Lauren’s nutrition background and culinary skills provide a unique blend of resources to help people plan meals, shop, cook, and eat better. For more than a decade, she has been teaching nutrition to children, adults and families through healthy cooking and eating.</p>
<p>Read more about Lauren <a href="https://www.culinaryenlightenment.com/meet-lauren/">here</a>. Check her <a href="https://www.culinaryenlightenment.com/">website</a> for more articles & recipes and come to bootcamp and talk to her in person about your nutrition challenges. She has a lot of knowledge and is always ready to share it.</p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041352018-03-16T17:28:49-07:002019-07-26T13:50:01-07:00WEEK EIGHT<h2><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/72ee28a77b6605c6fd855085ce810bb5e0688eeb/original/smart-snacking.jpg/!!/b:W10=.jpg" class="size_l justify_center border_" /></h2>
<h2><span style="color: #333399;">100 Days of Fitness</span></h2>
<h2><span style="color: #ffcc00;">SMART SNACKING</span></h2>
<p>by Lauren Squier, MPH, RD</p>
<p><strong><span style="color: #333399;">It seems that the word “snack”</span></strong> has come to mean highly processed junk food. Advertisers have redefined the word and our health is suffering as a result. Let me take a moment to set the record straight on snacks.</p>
<h4><span style="color: #ffcc00;"><strong>Snack = a small amount of food eaten between meals or a light meal</strong></span></h4>
<p><span style="color: #333399;"><strong>Snacks…</strong></span></p>
<ol> <li>provide nutrients that may be missing from meals*,</li> <li>satisfy hunger between meals, which may prevent overeating, and</li> <li>contribute extra calories.</li>
</ol>
<p><span style="color: #333399;"><strong>Snacks are recommended for kids to help them get the nutrients they need. </strong></span>It’s an opportunity for them to eat different foods than they have at mealtimes and get additional calories to provide energy and fuel growth. <span style="color: #ffcc00;"><strong>Adults may or may not need snacks.</strong></span> Eating well balanced meals may eliminate the need for snacking in adults. Including protein, fat and healthy (unprocessed) carbs with meals helps satisfy hunger for longer periods.</p>
<h4><span style="color: #ffcc00;"><strong>Why are you snacking?</strong></span></h4>
<p>If the answer is “I don’t know” or “I’m bored”, try a different solution than eating. If you can’t resist those salty or sugary treats in the pantry,<span style="color: #ffcc00;"><strong> don’t buy them</strong></span> at the store next time. Think of snacks as a way to satisfy short-term hunger and enhance health. <span style="color: #333399;"><strong>Snacks are an opportunity to get additional foods and nutrients that may be lacking in your diet.</strong></span></p>
<h4><span style="color: #ffcc00;"><strong>What are you eating for snacks?</strong></span></h4>
<p>Highly processed and irresistible snack foods (chips, crackers, cookies!) lead to overeating and undernutrition. Ditch them and replace with nutritious whole foods. <strong><span style="color: #333399;">A healthy snack is made up of two or more food groups and usually</span> <span style="color: #ffcc00;">has a balance of protein, carbs and fat.</span></strong> Think about <strong><span style="color: #99cc00;">adding color</span></strong> and <strong><span style="color: #993366;">various textures</span></strong> to make them more interesting.</p>
<p><span style="color: #ffcc00;"><strong>Snack Tips</strong></span></p>
<ol> <li>
<span style="color: #333399;"><strong>Plan ahead</strong>:</span> portion several days of snacks at one time.</li> <li><span style="color: #333399;"><strong>Bite into these healthy snacks</strong>…</span></li>
</ol>
<p style="padding-left: 60px;">Veggie sticks + hummus</p>
<p style="padding-left: 60px;">Aged cheese slices + pear</p>
<p style="padding-left: 60px;">Nut butter + apple</p>
<p style="padding-left: 60px;">Raw nuts + berries</p>
<p style="padding-left: 60px;">Plain/low sugar yogurt + nut based granola</p>
<p style="padding-left: 60px;">Spiced chickpeas + dried fruit (no sugar added)</p>
<p style="padding-left: 60px;">Sugar snap peas + tahini</p>
<p style="padding-left: 60px;">Celery sticks + tuna salad</p>
<p style="padding-left: 60px;">Unsweetened banana chips + nut butter</p>
<p style="padding-left: 60px;">Homemade trail mix: raw nuts + dried cherries + toasted coconut chips + cocoa nibs</p>
<p style="padding-left: 60px;">Bell pepper strips + guacamole</p>
<p style="padding-left: 60px;">Popcorn + mixed nuts</p>
<p style="padding-left: 60px;">Sliced cucumbers + organic edamame + rice vinegar + salt</p>
<p style="padding-left: 60px;">Hardboiled egg(s) + fruit or veg</p>
<p style="padding-left: 60px;">Leftovers!</p>
<ol start="3"> <li>
<span style="color: #333399;"><strong>Snack mindfully</strong></span>: take a break and focus on your food. Practice gratitude for the good food you are eating and it’s nourishing effect on the body.</li>
</ol>
<p><span style="color: #ffcc00;"><strong>* Did you know?</strong></span> Our food contains fewer nutrients than it once did due to intensive farming practices, selective breeding, and longer food transportation times.</p>
<p><em>Researchers from the University of Texas Department of Chemistry & Biochemistry</em><em> studied U.S. Department of Agriculture nutritional data from both 1950 and 1999 for 43 different vegetables and fruits. They found “reliable declines” in the amount of protein, calcium, phosphorus, iron, riboflavin (vitamin B2) and vitamin C over the past half century.<a href="http://www.lbbootcamp.com/feed/#_ftn1" name="_ftnref1"><strong>[1]</strong></a></em></p>
<p>This means we must try harder to meet our nutrient needs. Smart snacking is a great way to improve nutrition! So is shopping at <a href="http://lbfresh.org/eaters/find-local-food/farmers-markets/">a local Farmer’s Market</a>.</p>
<p> </p>
<p><a href="http://www.lbbootcamp.com/feed/#_ftnref1" name="_ftn1">[1]</a> Journal of the American College of Nutrition. 2004 Dec;23(6):669-82. <a href="http://www.ncbi.nlm.nih.gov/pubmed/15637215">www.ncbi.nlm.nih.gov/pubmed/15637215</a></p>
<p> </p>
<p>Questions about any of the above? Need more guidance? <strong><a href="http://www.lbbootcamp.com/feed/lsquier@culinaryenlightenment.com">Email</a> the expert!</strong> Lauren welcomes questions and is always happy to share more tips and tricks with anyone who asks so… <strong>ask away!</strong></p>
<p><strong>Lauren Squier, MPH, RD</strong></p>
<p>Lauren Squier, MPH, RD, is a Registered Dietitian, trained chef and owner of Culinary Enlightenment. Lauren’s nutrition background and culinary skills provide a unique blend of resources to help people plan meals, shop, cook, and eat better. For more than a decade, she has been teaching nutrition to children, adults and families through healthy cooking and eating.</p>
<p>Read more about Lauren <a href="https://www.culinaryenlightenment.com/meet-lauren/">here</a>. Check her <a href="https://www.culinaryenlightenment.com/">website</a> for more articles & recipes and come to bootcamp and talk to her in person about your nutrition challenges. She has a lot of knowledge and is always ready to share it.</p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041362018-03-07T13:56:40-08:002019-07-26T13:59:45-07:00WEEK SEVEN<h2><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/d8a9714c2a3a7ea7445c686e6ba1a113431000ff/original/sugar.jpg/!!/b:W10=.jpg" class="size_l justify_center border_" /></h2>
<h2><span style="color: #333399;">100 Days of Fitness</span></h2>
<h2><span style="color: #ffcc00;">SUGAR</span></h2>
<p>by Lauren Squier, MPH, RD</p>
<p><strong>The average American consumes 22 teaspoons (88 grams) of <em>added sugar</em> per day.</strong> That’s nearly a ½ cup sugar! By comparison, <strong>the American Heart Association recommends women limit their intake to 6 teaspoons (24 grams) and men to 9 teaspoons (36 grams) per day.</strong> <a href="http://www.lbbootcamp.com/feed/#_ftn1" name="_ftnref1">[1]</a></p>
<h4><span style="color: #ffcc00;"><strong>Why Should We Limit Sugar?</strong></span></h4>
<p>Consuming added sugar regularly contributes to mood and energy swings, inflammation, hypertension (high blood pressure), heart disease, and perhaps Alzheimer’s disease.<sup>1</sup> Research shows that in some people eating sugar invokes cravings, withdrawl, and chemical changes in the brain’s reward center. Consuming too much added sugar over time also disrupts hormones in the body that control appetite and weight thus contributing to obesity.<a href="http://www.lbbootcamp.com/feed/#_ftn2" name="_ftnref2">[2]</a></p>
<p>Plus, high-sugar foods often replace more healthful foods. According to USDA, <strong>people who have diets high in sugar get less calcium, fiber, folate, vitamin A, vitamin C, vitamin E, zinc, magnesium, and iron. </strong>They also consume fewer fruits and vegetables.<strong> Yikes!</strong></p>
<h4><span style="color: #ffcc00;"><strong>How Do We Limit Sugar?</strong></span></h4>
<p>Did you know that pasta sauce, soup, ketchup, mustard, salad dressing, bread, and nut butters are often hidden sources of sugar? <strong>In fact, added sugars are found in 74% of packaged foods.</strong><sup>2 </sup>You really need to be a detective to locate and avoid added sugars. Or you can choose mostly unprocessed foods and avoid added sugars all together.</p>
<p><strong>The best way to uncover hidden sources of sugar in food is by reading the ingredient list.</strong> In addition, you will find it under “Sugars” on the Nutrition Facts label. The tricky part is that even naturally sweet foods such as a ½ cup of pineapple chunks has 16 grams of sugars. Don’t be too concerned about these naturally occurring sugars because you are also getting fiber, water, vitamins, and minerals. Unfortunately, an “Added Sugars” line is not currently required on the Nutrition Facts label, but will be by 2020.</p>
<h4><strong><span style="color: #ffcc00;">A few more things to consider:</span></strong></h4>
<ul> <li>
<strong>Did you know you can train your taste buds?</strong> By choosing naturally sugar free foods and beverages, your taste buds will adjust to detect more subtle sweetness and flavor over time. There are a ton of naturally sugar free recipes available <a href="https://21daysugardetox.com/recipes/">here</a>. <strong>Train your taste buds to enjoy unsweetened foods and beverages. </strong>
</li> <li>
<strong>How much nutrition are you going to get along with sugar?</strong> For instance, you get a few teaspoons of sugar in flavored yogurt, but you also get vitamins, minerals and probiotics. Yay! Or train your taste buds to enjoy <a href="https://siggis.com/">Siggi’s</a> new line of no added sugar fruit flavored yogurts.</li> <li>
<strong>When you do indulge, choose natural sweeteners such as</strong> <strong>maple syrup, honey, dates, agave, or coconut sugar in limited quantities.</strong> If looking for a sugar substitute, Stevia is virtually calorie free and hundreds of times sweeter than sugar; more research is needed on long-term use, but occasional use is probably fine.</li>
</ul>
<h4><span style="color: #ffcc00;"><strong>More Resources</strong></span></h4>
<p>If you are struggling with your sugar intake or cravings, consider a sugar “detox”. By avoiding sugar for a week or more, your taste buds will adjust and your mood and energy swings will subside. Check out <a href="https://www.prevention.com/food/curb-your-sugar-cravings/slide/7">Prevention magazine’s 7-day Sugar Detox</a> which includes a meal plan (scroll half-way down the webpage). Or join an online community with plentiful support and resources such as <a href="https://21daysugardetox.com/">The 21-day Sugar Detox</a> program.</p>
<p><a href="http://www.lbbootcamp.com/feed/#_ftnref1" name="_ftn1">[1]</a> Prevention. <a href="http://www.prevention.com/food/curb-your-sugar-cravings">www.prevention.com/food/curb-your-sugar-cravings</a></p>
<p><a href="http://www.lbbootcamp.com/feed/#_ftnref2" name="_ftn2">[2]</a> UCSF Sugar Science. <a href="http://sugarscience.ucsf.edu/">http://sugarscience.ucsf.edu/</a></p>
<p> </p>
<p>Questions about any of the above? Need more guidance? <strong><a href="http://www.lbbootcamp.com/feed/lsquier@culinaryenlightenment.com">Email</a> the expert!</strong> Lauren welcomes questions and is always happy to share more tips and tricks with anyone who asks so… <strong>ask away!</strong></p>
<p><strong>Lauren Squier, MPH, RD</strong></p>
<p>Lauren Squier, MPH, RD, is a Registered Dietitian, trained chef and owner of Culinary Enlightenment. Lauren’s nutrition background and culinary skills provide a unique blend of resources to help people plan meals, shop, cook, and eat better. For more than a decade, she has been teaching nutrition to children, adults and families through healthy cooking and eating.</p>
<p>Read more about Lauren <a href="https://www.culinaryenlightenment.com/meet-lauren/">here</a>. Reach out to her via her <a href="https://www.culinaryenlightenment.com/">website</a> or better yet come to bootcamp and talk to her in person about your nutrition challenges. She has a lot of knowledge and is always ready to share it.</p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041372018-02-28T18:02:32-08:002019-07-26T14:00:28-07:00WEEK SIX<h2><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/59356fe13c4531fef640a2d9d2fd4261ba043d88/original/meal-planning.jpg/!!/b:W10=.jpg" class="size_l justify_center border_" /></h2>
<h2><span style="color: #333399;">100 Days of Fitness</span></h2>
<h2><span style="color: #ffcc00;">MEAL PLANNING – Really Not That Hard But Crucial to Seeing Results</span></h2>
<p>by Lauren Squier, MPH, RD</p>
<p>You’ve probably heard it before <strong>“if you fail to plan, you plan to fail”</strong>. This rings true for eating healthy and exercise. Instead of grabbing food haphazardly when you get hungry, plan ahead of time what food to buy and eat. Below are <strong><span style="color: #ffcc00;">tips for meal planning.</span></strong> Try one tip per week if it’s too much information at once. <strong><span style="color: #ffcc00;">Bonus:</span> a shopping list template and easy, throw together meals handout are available for download too (<a href="https://drive.google.com/open?id=0B6HV0hZgoHDrN0xmVUNoUm1JMW1QYW1KU0hkZmVsTVYyWXNZ">meal ideas</a> AND <a href="https://drive.google.com/open?id=0B6HV0hZgoHDrRktMZjJwZGZzb3dnLW5DLWhGODA5SkJIRjlZ">shopping list</a>).</strong></p>
<h4><span style="color: #ffcc00;"><strong>Seek Inspiration</strong></span></h4>
<p><strong>Set aside time each week or month to get meal ideas</strong>; magazines, websites, Instagram, and Pinterest are a few good places to start. Ask friends, your honey or kids for suggestions! Need ideas to add variety to your meals? Check out the BBC’s <a href="http://www.bbc.com/future/story/20180126-the-100-most-nutritious-foods">100 Most Nutritious Foods</a> list and pick a few superfoods to add to this week’s shopping list.</p>
<h4><span style="color: #ffcc00;"><strong>Get Organized</strong></span></h4>
<p>Take a quick peek in the pantry and fridge. Get rid of anything that’s expired or inedible. Tidy the remains so you know what you have and what you need. <strong>Add staples and ingredients for meals to a shopping list.</strong> Remember, <span style="color: #ffcc00;"><strong>what lands in your shopping cart is going to determine what you eat.</strong></span> Use Harvard’s <a href="http://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/">Healthy Eating Plate</a> as a guide: <strong><span style="color: #339966;">½ colorful vegetables</span> <span style="color: #339966;">and fruit</span></strong>, <span style="color: #800080;"><strong>¼ protein</strong></span> (fish, chicken, beans, lentils, dairy, or meat), <strong><span style="color: #ff9900;"><span style="color: #333399;">and ¼ whole grains or additional starchy vegetables</span>.</span></strong> Don’t forget healthy snacks! Check out fun snack ideas on <a href="http://www.eatthis.com/healthy-snack-ideas/">Eat This, Not That!</a></p>
<h4><strong><span style="color: #ffcc00;">Make a Plan</span></strong></h4>
<p><strong>Write out a weekly or monthly meal plan</strong> to help direct your grocery shopping and protect your wallet. Know how many meals you need for the week and the number of mouths to feed. Then work on your grocery list. Check out <a href="http://www.skinnytaste.com/meal-plans/">Gina’s weekly meal plans</a> and grocery lists at Skinnytaste.com. Need more help? Customizable meal plans, recipes and shopping lists are available for a monthly subscription fee at <a href="https://realplans.com/">Realplans.com</a> and <a href="https://www.cooksmarts.com/">cooksmarts.com</a>.</p>
<h4><span style="color: #ffcc00;"><strong>Know Yourself</strong></span></h4>
<p>If getting dinner on the table is a challenge for you, <strong>keep it simple with partially prepped foods. </strong>Don’t want to chop? Broccoli and cauliflower florets, cubed butternut squash, and bagged greens speed up meal prep. Need more tips to keep it simple? Try these Epicurious <a href="https://www.epicurious.com/recipes-menus/easy-sheet-pan-dinners-recipes-chicken-salmon-shrimp-steak-fast-weeknight-meals-gallery/list">sheet pan dinners</a> for cooking veggies and protein at once. Or come home to dinner with one of the Kitchn’s <a href="https://www.thekitchn.com/25-delicious-slow-cooker-recipes-for-busy-weeknights-228472">slow cooker dinners</a> and serve a quick green salad on the side.</p>
<h4><span style="color: #ffcc00;"><strong>Plan for Leftovers</strong></span></h4>
<p>Instead of being a short order cook, <strong>plan for more than a meal at a time.</strong> Turn leftover roasted chicken into soup or enchiladas. Serve chili and a green salad one night and chili-stuffed sweet potatoes with roasted veggies a couple nights later. If you turn on the oven, roast some extra vegetables, sweet potatoes or winter squash to use later. <strong>Make the freezer your friend!</strong> Keep an emergency meal, extra fruit and veggies, and a couple of soups or sauces in the freezer to help get dinner on the table fast.</p>
<p>Questions about any of the above? Need more guidance? <strong><a href="http://www.lbbootcamp.com/feed/lsquier@culinaryenlightenment.com">Email</a> the expert!</strong> Lauren welcomes questions and is always happy to share more tips and tricks with anyone who asks so… <strong>ask away!</strong></p>
<p><strong>Lauren Squier, MPH, RD</strong></p>
<p>Lauren Squier, MPH, RD, is a Registered Dietitian, trained chef and owner of Culinary Enlightenment. Lauren’s nutrition background and culinary skills provide a unique blend of resources to help people plan meals, shop, cook, and eat better. For more than a decade, she has been teaching nutrition to children, adults and families through healthy cooking and eating.</p>
<p>Read more about Lauren <a href="https://www.culinaryenlightenment.com/meet-lauren/">here</a>. Reach out to her via her <a href="https://www.culinaryenlightenment.com/">website</a> or better yet come to bootcamp and talk to her in person about your nutrition challenges. She has a lot of knowledge and is always ready to share it.</p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041382018-02-21T21:49:01-08:002019-07-26T14:01:26-07:00WEEK FIVE<h2><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/1441e2df09a93b4e5aa45deef570db8765caf7d0/original/good-fat.jpg/!!/b:W10=.jpg" class="size_l justify_center border_" /></h2>
<h2><span style="color: #333399;">100 Days of Fitness</span></h2>
<h2>
<span style="color: #ffcc00;">FAT – </span><span style="color: #ffcc00;">We need it. Why? Read on…</span>
</h2>
<p>by Lauren Squier, MPH, RD</p>
<p><strong>Fat is an essential nutrient.</strong> It helps you absorb fat-soluble vitamins and minerals and provides energy. Fat is a component of hormones, cell membranes and neurotransmitters. Fat also carries flavor and can add a delicious satisfaction to meals. <strong>Not all fats are created equal; choose wisely for better health.</strong></p>
<h4><span style="color: #99cc00;"><strong><u>CHOOSE</u></strong></span></h4>
<p><span style="color: #99cc00;"><strong>Monounsaturated Fat </strong></span>– These fats are liquid at room temperature. <strong>S</strong><strong>ources include avocados, most nuts and seeds, peanut butter, and oils such as olive, canola, safflower, and sunflower.</strong> Eat more monounsaturated fats by:</p>
<ul> <li>Adding avocado instead of cheese to salads, sandwiches, toast, and burrito bowls.</li> <li>Eating a handful of nuts for a snack. Smear nut butter on an apple for a healthy snack.</li> <li>Making your own salad dressing in a jar with extra virgin olive oil, balsamic vinegar, Dijon mustard, salt & pepper. Shake it up! Try it on roasted veggies too.</li>
</ul>
<p><span style="color: #99cc00;"><strong>Polyunsaturated Fat</strong></span> – These fats are also liquid at room temperature and include two essential fatty acids (required for body functions but not made by the body). There are two main types of polyunsaturated fats:</p>
<ul> <li>
<strong>Omega-3</strong> fats help prevent heart disease and stroke by lowering blood pressure and heart rate, improving blood vessel function, and possibly reducing inflammation. They may also be beneficial to a variety of other conditions such as lupus, eczema, rheumatoid arthritis, depression, and possibly cancer. <strong>Omega-3’s are found in salmon, mackerel, tuna, sardines, grass-fed beef, flaxseed oil, walnuts, chia seeds, and fish/krill oil supplements. Most of us would benefit from getting more omega-3’s.</strong>
</li> <li>
<strong>Omega-6</strong> fats play an important role in brain function, growth and development, bone health, metabolism, and reproduction. <strong>Omega-6’s are found in oils, nuts and seeds. Most people get more than enough omega-6 fats in their diet.</strong>
</li>
</ul>
<p>Because of their chemical structure, polyunsaturated fats are more likely to be damaged by heat, processing and oxidation. Avoid cooking these foods at high heat and eating processed foods containing vegetable oils.</p>
<h4><span style="color: #993366;"><strong><u>LIMIT</u></strong></span></h4>
<p><span style="color: #993366;"><strong>Saturated Fats</strong></span> – These fats are solid at room temperature. <strong>Sources of saturated fat include red meat, whole milk and full-fat dairy products, cheese, egg yolks, coconut oil, and many baked goods.</strong> These fats are the most stable at high heat.</p>
<p><a href="https://academic.oup.com/ajcn/article/91/3/535/4597110?ijkey=5f413cd586f2c26e2348932b2a8bbca0428ff793&keytype2=tf_ipsecsha"><em>A 2010 meta-analysis of twenty-one research studies published in The American Journal of Clinical Nutrition</em></a><em> concluded “<strong>there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD [Coronary Heart Disease] or CVD [Cardiovascular Disease].” </strong></em></p>
<p>For more than three decades there was a belief that saturated fat raised cholesterol and high cholesterol caused heart disease. Today, it is believed that <span style="color: #ffcc00;"><strong><span style="color: #ff0000;">trans-fats</span>, refined carbohydrates, inflammation, and inactivity</strong></span> are more to blame.</p>
<p>Consider the <span style="color: #ffcc00;"><strong>“total package”</strong></span> when selecting red meat, whole milk and full-fat dairy products, eggs, and cheese. <strong><span style="color: #000080;">Antibiotics and hormones</span></strong> are commonly used in U.S. beef, dairy cows and sheep. Look for <strong>organic products</strong> (which prohibit these additions) or labels stating <strong>no antibiotics</strong> or <strong>growth hormones</strong> were used.</p>
<h4><span style="color: #ff0000;"><strong><u>AVOID</u></strong></span></h4>
<p><span style="color: #ff0000;"><strong>Trans-fats</strong> </span>– These fats are produced when oils are chemically altered and turned into solid fats. This is called <strong><span style="color: #ff0000;">“partially hydrogenated oil”</span></strong> on an ingredient label and <strong>helps prevent</strong> fragile polyunsaturated <strong>oils from going rancid</strong>. Eating foods containing <strong>trans-fats increases LDL cholesterol</strong> and <strong>reduces beneficial HDL cholesterol</strong> in the body. Trans-fats also <strong>create inflammation</strong> and contribute to <strong>insulin resistance</strong>. <strong>There is no “safe level” of consumption</strong> and because of limitations in labeling laws, checking ingredient labels for “partially hydrogenated oil” is the only way to avoid trans-fats.</p>
<h4><span style="color: #ffcc00;"><strong>“How do I put this into practice,”</strong> you ask? </span></h4>
<p>Take some tips from the Mediterranean. After realizing people in <strong>Mediterranean countries enjoy higher fat intake (35-40% of calories) while having a lower incidence of heart disease and cancer</strong>, the “<a href="https://oldwayspt.org/traditional-diets/mediterranean-diet">Mediterranean Diet</a>” became popular. The Mediterranean diet includes:</p>
<ul> <li>Abundant plant-based foods, such as fruits, vegetables, whole grains, beans and nuts</li> <li>Healthy fats such as olive oil, olives and fish</li> <li>Traditionally prepared dairy, such as yogurt and aged cheeses</li> <li>Herbs and spices</li> <li>Fish at least twice a week</li> <li>Meals with family and friends</li> <li>Wine in moderation (optional)</li>
</ul>
<p>Want more details? Eatingwell.com has <strong>7-days of Mediterranean inspired dinner recipes</strong> <a href="http://www.eatingwell.com/article/288002/7-day-mediterranean-diet-meal-plan/">here</a>.</p>
<p><strong>Lauren Squier, MPH, RD</strong></p>
<p>Lauren Squier, MPH, RD, is a Registered Dietitian, trained chef and owner of Culinary Enlightenment. Lauren’s nutrition background and culinary skills provide a unique blend of resources to help people plan meals, shop, cook, and eat better. For more than a decade, she has been teaching nutrition to children, adults and families through healthy cooking and eating.</p>
<p>Read more about Lauren <a href="https://www.culinaryenlightenment.com/meet-lauren/">here</a>. Reach out to her via her <a href="https://www.culinaryenlightenment.com/">website</a> or better yet come to bootcamp and talk to her in person about your nutrition challenges. She has a lot of knowledge and is always ready to share it.</p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041392018-02-12T14:33:10-08:002019-07-26T14:02:03-07:00WEEK FOUR<h2><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/41f0607b8c24d3d6fa96846cc068c7cb69da52d7/original/protein.jpg/!!/b:W10=.jpg" class="size_l justify_center border_" /></h2>
<h2><span style="color: #333399;">100 Days of Fitness</span></h2>
<h2><span style="color: #ffcc00;"><strong>Get Pumped for Protein</strong></span></h2>
<p>by Lauren Squier, MPH, RD</p>
<p><strong>Protein is an essential nutrient and plays many important roles in the body. </strong>Proteins are part of skin, hair, muscle, blood, enzymes, hormones, antibodies, and hemoglobin too.</p>
<p><strong>Protein is made of smaller building blocks called <span style="color: #ffcc00;">amino acids</span>. </strong>Some amino acids are essential, which means the body cannot make adequate amounts to carry-out necessary functions.</p>
<ul> <li>
<strong><span style="color: #ffcc00;">Complete proteins</span>: </strong>Foods from <strong>animal</strong> sources (<strong>meat, poultry, fish, dairy, eggs</strong>) have all the essential amino acids and are called <strong>complete proteins</strong>.</li> <li>
<strong><span style="color: #ffcc00;">Incomplete proteins</span>:</strong> <strong>Plant foods</strong> generally lack one or more essential amino acids and are considered <strong>incomplete proteins</strong>; <strong><span style="color: #333399;">soy and quinoa are exceptions.</span></strong> <ul> <li>“Assemble” complete proteins from plants by eating a variety of foods with varying amino acids. For instance, <strong>corn tortillas and black beans</strong> complement each other’s amino acid profiles. Other examples include <strong>beans and rice</strong>, <strong>peanut butter and whole wheat bread, and tofu and rice.</strong>
</li> <li>Get beneficial <strong>fiber and phytochemicals from</strong> eating a variety of <strong>plant foods.</strong>
</li> </ul> </li>
</ul>
<h4><span style="color: #ffcc00;"><strong>Protein: How do common foods measure up? </strong></span></h4>
<ul> <li>35 grams – 4 ounces cooked chicken breast</li> <li>30 grams – 4 ounces cooked salmon</li> <li>16-18 grams – 6 ounces plain Greek yogurt</li> <li>12 grams – 2 eggs</li> <li>9 grams – ½ cup cooked lentils</li> <li>8 grams – 1 cup cooked quinoa or 1 cup 2% organic milk</li> <li>6-7 grams – ½ cup cooked black beans or 1 ounce cheddar cheese (the size of a domino) 5-6 grams – a handful almonds</li> <li>3-4 grams – 1 slice of whole wheat bread</li> <li>2-3 grams – 1 cup chopped broccoli</li>
</ul>
<h4><span style="color: #ffcc00;"><strong>Protein for Weight Loss</strong></span></h4>
<p>If your goal is to lose weight, specifically fat, it is important to consume adequate amounts of protein. Exercise and protein consumption have been shown to preserve lean muscle mass during a calorie deficit.<a href="http://www.lbbootcamp.com/feed/#_ftn1" name="_ftnref1">[1]</a> In addition, including lean protein at each meal helps improve meal satisfaction so you are less likely to be hungry (or hangry!) between meals. Check out the <a href="http://blog.myfitnesspal.com/30-grams-protein-looks-like-breakfast/?utm_source=mfp&utm_medium=email&utm_campaign=MFP_Newsletter_Recipes_20180208_Control_ad2&os_ehash=55@sfmc:31183246">myfitnesspal Blog</a> for six high protein breakfast ideas.</p>
<h4><span style="color: #ffcc00;"><strong>Recommendations</strong></span></h4>
<p>The Institute of Medicine recommends 0.8 grams of protein per kilogram body weight which translates to about <strong>0.36 grams per pound</strong>. This is the <strong>minimum amount</strong> to maintain essential functions in the body. For people attempting to <strong>lose weight or build muscle, the amount needed is higher</strong>. For instance, the Academy of Nutrition and Dietetics suggest that athletes who participate in <strong>light to moderate endurance training</strong> get 1.2 to 1.7 grams of protein per kilogram, or about <strong>0.55 to 0.8 grams</strong> of protein per pound of body weight each day.<a href="http://www.lbbootcamp.com/feed/#_ftn2" name="_ftnref2">[2]</a></p>
<h4><span style="color: #ffcc00;"><strong>A closer look at protein needs…</strong></span></h4>
<p>Let’s estimate the daily needs for a healthy, <strong>active person weighing 150 pounds</strong> using these different recommendations.</p>
<p>150 pounds x 0.36 grams protein/pound = 55 grams protein</p>
<p>150 pounds x 0.45 grams protein/pound = 67 grams protein</p>
<p>150 pounds x 0.55 grams protein/pound = 82.5 grams protein</p>
<p>150 pounds x 0.8 grams protein/pound = 120 grams protein</p>
<p>As a percentage of a 2,000 calorie diet, these estimates represent 11-24% calories from protein.</p>
<h4><span style="color: #ffcc00;"><strong>How much is too much?</strong></span></h4>
<p>High protein diets cause the<strong> kidneys</strong> to work harder as they have to <strong>flush nitrogen</strong> out of the body in the form of urea. Increased <strong>consumption of water and electrolytes</strong> while on a high protein diet are recommended for this reason. While <strong>1.6 grams protein</strong> per pound body weight is considered the <strong>“Tolerable Upper Limit”</strong>, chronic high protein intake (>0.9 grams per pound body weight per day for adults) may result in <strong>digestive, renal (kidney)</strong>, and<strong> blood vessel abnormalities</strong> and should be avoided.<a href="http://www.lbbootcamp.com/feed/#_ftn3" name="_ftnref3">[3]</a></p>
<p><strong>Lauren Squier, MPH, RD</strong></p>
<p>Lauren Squier, MPH, RD, is a Registered Dietitian, trained chef and owner of Culinary Enlightenment. Lauren’s nutrition background and culinary skills provide a unique blend of resources to help people plan meals, shop, cook, and eat better. For more than a decade, she has been teaching nutrition to children, adults and families through healthy cooking and eating.</p>
<p>Read more about Lauren <a href="https://www.culinaryenlightenment.com/meet-lauren/">here</a>. Reach out to her via her <a href="https://www.culinaryenlightenment.com/">website</a> or better yet come to bootcamp and talk to her in person about your nutrition challenges. She has a lot of knowledge and is always ready to share it.</p>
<p><a href="http://www.lbbootcamp.com/feed/#_ftnref1" name="_ftn1">[1]</a> National Center for Biotechnology Information, US National Library of Medicine. <a href="http://www.ncbi.nlm.nih.gov/pubmed/28507015">www.ncbi.nlm.nih.gov/pubmed/28507015</a></p>
<p><a href="http://www.lbbootcamp.com/feed/#_ftnref2" name="_ftn2">[2]</a> Academy of Nutrition & Dietetics. Eat Right for Endurance Sports. <a href="http://www.eatright.org/resource/fitness/training-and-recovery/endurance-and-cardio/eat-right-for-endurance">www.eatright.org/resource/fitness/training-and-recovery/endurance-and-cardio/eat-right-for-endurance</a></p>
<p><a href="http://www.lbbootcamp.com/feed/#_ftnref3" name="_ftn3">[3]</a> Wu, G. <a href="https://www.ncbi.nlm.nih.gov/pubmed/26797090">Food Funct.</a> 2016 Mar;7(3):1251-65. <a href="http://www.ncbi.nlm.nih.gov/pubmed/26797090">www.ncbi.nlm.nih.gov/pubmed/26797090</a></p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041402018-02-05T14:06:28-08:002019-06-25T23:51:43-07:00Beachcomber’s 2018 “Best of” Contest<p> </p>
<h2><span style="color: #ffcc00;">Cast Your Vote </span></h2>
<p> </p>
<h4><span style="color: #333399;">The Beachcomber newspaper is running a <strong>2018 ‘Best Of Long Beach’ contest</strong> and we want to take a shot at <strong>WINNING it</strong>!</span></h4>
<p> </p>
<div></div>
<div>
<strong>The good:</strong> NO big, nation-wide chains are allowed to participate (no 24 HR Fitness, etc.), it’s all about local businesses.</div>
<div>
<strong>The bad:</strong> well… the technology didn’t seem to catch up with the paper yet…no online voting (at least not right now) so the only way to cast a vote is to fill out a ballot by hand and send it in (ballots must be received by Feb 28).</div>
<div><strong>(we have an update on this! pdf form available – see below the link)</strong></div>
<p> </p>
<div>You could fill out as few as one name (we’re under <span style="color: #ffcc00;"><strong>FITNESS – ATHLETIC CLUB</strong></span> category), however, if you want to qualify for prizes, 15 votes would be the minimum. The newspaper also requires full name to avoid duplications and to distribute prizes.</div>
<p> </p>
<div></div>
<div>We will have ballots available to fill out, if you have a moment after bootcamp, we would be honored to have your vote.</div>
<hr>
<div>
<p><strong>2/7 UPDATE:</strong></p>
</div>
<div>
<p><strong><span style="color: #ffcc00;">A PDF version of Best of Long Beach</span> </strong>ballot is available by clicking <a href="https://beachcomber.news/content/best-long-beach-2018-services-ballot" target="_blank" rel="noopener" data-saferedirecturl="https://www.google.com/url?hl=en&q=https://beachcomber.news/content/best-long-beach-2018-services-ballot&source=gmail&ust=1518041304693000&usg=AFQjCNHB_jpYnMYkePH8nqlhOqsebpSU6A">HERE</a> . It is an editable PDF form that can be completed and emailed to BEACHCOMBER at: <a href="mailto:contests@beachcomber.news" target="_blank" rel="noopener">contests@beachcomber.news</a> <strong>NO later than </strong><span class="aBn" tabindex="0" data-term="goog_1282565231"><span class="aQJ"><strong>February 28</strong>, 2018.</span></span></p>
</div>
<div>
<hr>
</div>
<div>
<h3><span style="color: #ffcc00;"><strong>Vote for other LBBCampers too! </strong></span></h3>
<div>
<span style="color: #ffcc00;"><strong><span style="color: #000000;">See below the list of campers you could support </span></strong><span style="color: #000000;">in the</span></span> categories listed on the ballot:</div>
</div>
<div></div>
<p> </p>
<div>Jennifer Schutt – real estate</div>
<div>Hamsa Khzam – real estate</div>
<div>Natalie Schutt – photographer</div>
<div>Marriage Therapist : Karen Konclin</div>
<div>Business Attorney: David Danny</div>
<div>Personal Trainer – you have a few names to pick from … <img src="https://s.w.org/images/core/emoji/11/72x72/1f642.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" />
</div>
<div>Other Services:</div>
<div>Nutritionist – Lauren Squier</div>
<div>Health Coach – Erin Riordan</div>
<div>…</div>
<div></div>
<p> </p>
<div>We need to populate the above list so <a href="http://www.lbbootcamp.com/feed/info@longbeachbootcamp.com">email</a>, call or text ASAP your name & category on the ballot</div>
<h1><span style="color: #ffcc00;"><strong>Let’s WIN it Team! <img src="https://s.w.org/images/core/emoji/11/72x72/2665.png" class="size_orig justify_inline border_" alt="♥" style="height: 1em; max-height: 1em;" /><img src="https://s.w.org/images/core/emoji/11/72x72/2665.png" class="size_orig justify_inline border_" alt="♥" style="height: 1em; max-height: 1em;" /><img src="https://s.w.org/images/core/emoji/11/72x72/2665.png" class="size_orig justify_inline border_" alt="♥" style="height: 1em; max-height: 1em;" /></strong></span></h1>
<div>#TeamWork#LBBCFAM #StrongerTogether</div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041412018-02-02T21:14:54-08:002019-07-26T14:02:50-07:00WEEK THREE<h2><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/fe69b71033c5de1e2c9e8c6f05e91d62aca8ad15/original/carbs.jpg/!!/b:W10=.jpg" class="size_l justify_center border_" /></h2>
<h2><span style="color: #333399;">100 Days Of Fitness</span></h2>
<h2><span style="color: #ffcc00;">CARBOHYDRATES – What do you need to know?</span></h2>
<p>by Lauren Squier, MPH, RD</p>
<h4>Carbohydrates are the latest target of the food police. Is this view warranted? Yes and no.</h4>
<p>Added sugars and refined carbohydrates don’t contribute many nutrients to the body and often lead to overeating/weight gain. On the contrary,<strong> real food sources of carbohydrates such as vegetables, fruit, beans, and whole grains provide vitamins, minerals, fiber, and energy!</strong></p>
<p><span style="color: #333399;"><strong>Carbohydrates are the preferred source of energy for the body and brain.</strong></span> Carbohydrate is an umbrella term that includes simple sugars (mono- & di-saccharides), complex carbohydrates (starches), and fiber (undigested plant material). Most carbohydrates are broken down into glucose and absorbed into the blood; fiber slows this process. Blood sugar refers to the amount of “fuel” circulating in the blood that can:<br>– provide energy to cells now,<br>– be stored for short-term in the muscle or liver as glycogen, or<br>– become long-term energy storage in the form of fat.</p>
<p>The body will attempt to use glucose in that order. <strong>Carbohydrates turn into fat when calorie and carb needs are exceeded.</strong></p>
<p>The Dietary Guidelines for Americans recommend that <strong>45-65%</strong> of daily calories come from <strong>carbohydrates</strong>. That translates to 225-325 grams of carbohydrates a day on a 2,000 calorie diet. Recommendations for other calorie levels can be found at the <a href="http://healthyeating.sfgate.com/figure-out-carbohydrate-range-1627.html">SFGate blog</a>. Also, check out <a href="http://www.shape.com/blogs/weight-loss-coach/what-200-grams-carbs-looks">Shape Magazine’s blog</a> which lists a day of foods that make up 200 grams of carbohydrates.</p>
<p>Surprisingly, <strong>carbohydrates are not an essential nutrient.</strong> Some people safely enjoy “l<a href="http://www.lowcarbdietitian.com/blog/low-carb-how-low-is-too-low">ow carb</a>”(50 to 150 grams) diets. Eating a <strong>low carbohydrate diet</strong> may help <strong>weight loss</strong> and improve conditions such as <strong>diabetes and insulin resistance</strong>. While the body and brain prefer carbohydrates, they can run on <strong>ketones</strong> too, which are produced when <strong>fat is broken down for fuel</strong>.</p>
<h4><span style="color: #000080;"><strong>Key Points for Carbs:</strong></span></h4>
<ul> <li>
<strong>Carbohydrate needs are personal.</strong> Some people do well on moderate carbohydrates and some better on low carb. Evaluate your diet and decide what’s right for you. For instance, do you get “hangry” (hungry + angry) between meals? This is likely the result of a blood sugar crash and can be prevented by applying the next bullet point.</li> <li>
<strong>Quality is more important than quantity.</strong> Choose higher quality carbohydrates such as veggies, beans, whole grains and fruit; combine them with protein and fat for a satisfying meal. <strong>Ditch refined carbs and added sugars:</strong> most bread, crackers, flour tortillas, snacks, cakes, cookies, sugar sweetened beverages, etc. Learn more about quality carbs here.</li>
</ul>
<p><strong>Carbohydrates offer more than just vitamins, minerals, and energy!</strong> Carbs also can include <span style="color: #000080;"><strong>fiber</strong></span> and <strong><span style="color: #000080;">resistant starch</span></strong> which have significant health benefits.</p>
<h4><span style="color: #000080;">What Do I Need To Know About Fiber?</span></h4>
<p><strong>Fiber refers to carbohydrates that are not broken down by the body</strong>. Fiber slows the digestion and absorption of sugars and starches which leads to a more gradual energy release. There are two types of fiber:</p>
<ul> <li>
<strong>Soluble fiber</strong> forms a gel when combined with water. Soluble fiber can help keep cholesterol levels in check because the “gel” sticks to bile acids, which contain cholesterol, and drag them out of the body when waste is eliminated. A few sources of soluble fiber include: nuts, beans, oats, vegetables, apples, pears, dates, and lentils.</li> <li>
<strong>Insoluble fiber</strong> is bulky roughage that acts like nature’s broom and keeps your insides clean as waste moves out of the body. Insoluble fiber promotes a feeling of fullness and helps with regular bowel movements, which is important to rid the digestive system of waste and toxins.</li>
</ul>
<h4><span style="color: #000080;"><strong>How much fiber should I eat? </strong></span></h4>
<p>The recommended daily amount of fiber for adults is 25 grams for women and 38 grams for men. After age 50, daily fiber needs drop slightly. Make half your plate vegetables and include a quarter plate of whole grains or beans at meals. Add fruit and nuts/seeds for breakfast or snack. Done!</p>
<h4><span style="color: #000080;">Resistant starch?</span></h4>
<p><strong>Resistant starch is a newly discovered type of carbohydrate. Resistant starch is found in beans, oats, and under-ripe bananas/plantains and is created when certain foods, such as potatoes, pasta and rice are cooked and cooled.</strong> Resistant starch feeds the healthy bacteria in our small intestines that help modulate immunity and mental health. In addition, when the bacteria munch on resistant starch, they produce butyrate which contributes to colon health.</p>
<p><strong>Lauren Squier, MPH, RD</strong></p>
<p>Lauren Squier, MPH, RD, is a Registered Dietitian, trained chef and owner of Culinary Enlightenment. Lauren’s nutrition background and culinary skills provide a unique blend of resources to help people plan meals, shop, cook, and eat better. For more than a decade, she has been teaching nutrition to children, adults and families through healthy cooking and eating.</p>
<p>Read more about Lauren <a href="https://www.culinaryenlightenment.com/meet-lauren/">here</a>. Reach out to her via her <a href="https://www.culinaryenlightenment.com/">website</a> or better yet come to bootcamp and talk to her in person about your nutrition challenges. She has a lot of knowledge and is always ready to share it.</p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041422018-01-28T20:43:02-08:002019-07-26T14:03:36-07:00WEEK TWO<h2><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/ac1fc435efb6b3b459edd18879e78be5e1025761/original/eat-better-2.jpg/!!/b:W10=.jpg" class="size_l justify_center border_" /></h2>
<h2><span style="color: #333399;">100 Days of Fitness</span></h2>
<h2><span style="color: #ffcc00;">Eat Better in Three Steps</span></h2>
<p>by Lauren Squier, MPH, RD</p>
<p>Today’s food landscape is tough to navigate. Large grocery stores have nearly 40,000 products<a href="http://www.lbbootcamp.com/feed/#_ftn1" name="_ftnref1">[1]</a>; the food industry spends $191 billion to tell us what to eat<a href="http://www.lbbootcamp.com/feed/#_ftn2" name="_ftnref2">[2]</a>. Websites and bloggers have conflicting views about food and nutrition. <strong>What’s a health-seeking Boot Camper to do?</strong></p>
<p> </p>
<h3><span style="color: #3366ff;"><strong>Understand the Basics: </strong></span></h3>
<p>The body needs macronutrients (fat, carbohydrates and protein) and micronutrients (vitamins and minerals). We also benefit from special compounds in foods called phytochemicals (plant nutrients). The way we solve these needs varies from person to person and culture to culture; healthy diets come in a variety of forms! Eating a wide variety of real food will help you get the nutrients you need.</p>
<p>In the coming weeks, you will get more <strong>bite sized</strong> nuggets of nutrition information plus action items. In the meantime, here are <strong>three key ways to improve your diet today</strong>. Let’s do this!</p>
<h3><span style="color: #339966;"><strong>Eat More Produce: </strong></span></h3>
<p>One of the best things you can do for your health is <strong>eat more vegetables and fruit</strong>. Dig into these colorful, nutrient and fiber-filled, (mostly) low calorie, versatile and virtuous, almost endless choices! This week consider at each meal: <strong>how can I fill half my plate with vegetables?</strong> Add veggies to eggs, opt for a side salad with lunch, roast vegetables for dinner. Then grab a piece of fruit with breakfast and snack. Done! Check out <a href="http://aveggieventuresrecipebox.blogspot.com/2005/03/alphabet-of-vegetables_6295.html">A Veggie Venture</a> for ideas and recipes or stroll a <a href="http://lbfresh.org/eaters/find-local-food/farmers-markets/">local Farmers Market</a> to see what’s in season.</p>
<h3><span style="color: #ff99cc;"><strong>Check Your Oil: </strong></span></h3>
<p>What kind of oils are you using at home? Shelf stable oils with a good fatty acid profile are your best bet. Try <strong>extra virgin olive oil</strong> for vinaigrettes, sauces and low heat cooking. Look for varieties from California, Greece or Spain. For high heat cooking, use<strong> avocado oil, coconut oil or ghee</strong> (butter with the milk solids removed). If you are using canola oil, choose organic and expeller-pressed and avoid using at high heat. Also, <strong>choose foods with healthy oils</strong> such as avocados, nuts/nut butters, olives, salmon, cod, and mackerel.</p>
<h3><span style="color: #808000;"><strong>Ditch Fake Food</strong>: </span></h3>
<p>While we were looking the other way, many food manufactures replaced real food with <strong>food-like substances</strong>. Consuming these foods can lead to overeating because they are designed to be irresistible. They also lack the nutrition you need, so your body tells you “I need more food!”. If you want <strong>more info on processed food and beverages</strong>, read <a href="http://www.goodreads.com/book/show/15797397-salt-sugar-fat">Michael Moss’ Salt Sugar Fat</a> or <a href="http://www.markschatzker.com/doritoeffect-home-page/">Mark Schatzker’s The Dorito Effect</a>. In the meantime, <strong>read labels</strong>. Know what you are putting in your body. <strong>Eat real food</strong>.</p>
<p>Ok, take a deep breath. You can do it. You have control over what you put in your mouth (at least most of the time!). Picture <a href="https://en.wikipedia.org/wiki/Blinkers_(horse_tack)">a horse with blinders on</a>…instead of being overwhelmed by food clutter, focus on the foods that are right for you.</p>
<div> </div>
<div><strong>Lauren Squier, MPH, RD</strong></div>
<div>Culinary Enlightenment</div>
<div><hr></div>
<div>
<p><a href="http://www.lbbootcamp.com/feed/#_ftnref1" name="_ftn1">[1]</a> Food Marketing Institute. <a href="http://www.fmi.org/our-research/supermarket-facts">www.fmi.org/our-research/supermarket-facts</a></p>
<p><a href="http://www.lbbootcamp.com/feed/#_ftnref2" name="_ftn2">[2]</a> Statista: The Statistics Portal. <a href="http://www.statista.com/topics/2223/food-advertising/">www.statista.com/topics/2223/food-advertising/</a></p>
</div>
<div><hr></div>
<div>Lauren Squier, MPH, RD, is a Registered Dietitian, trained chef and owner of Culinary Enlightenment. Lauren’s nutrition background and culinary skills provide a unique blend of resources to help people plan meals, shop, cook, and eat better. For more than a decade, she has been teaching nutrition to children, adults and families through healthy cooking and eating.</div>
<div><p>Read more about Lauren <a href="https://www.culinaryenlightenment.com/meet-lauren/">here</a>. Reach out to her via her <a href="https://www.culinaryenlightenment.com/">website</a> or better yet come to bootcamp and talk to her in person about your nutrition challenges. She has a lot of knowledge on the subject and is always ready to share it.</p></div>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041432018-01-22T13:21:57-08:002019-06-25T23:51:43-07:00Vision Board Workshop<h1><span style="color: #ffcc00;">“Create Your Life” </span></h1>
<h2>Saturday 1/27 10 am – 4pm</h2>
<h4><span style="color: #ffcc00;">by Erin Riordan</span></h4>
<h3>Do you want to lose weight, run a marathon, travel to Europe, buy a new home?</h3>
<div>A <strong>Vision Board</strong> is a <strong>fun way</strong> to <strong>sell these ideas… to yourself!</strong>
</div>
<div></div>
<div>I’ve made many Vision Boards over the years & swear by them. So much so that I want to share this awesome experience with you. The regular investment for this workshop is $75 but <strong>Campers receive $10 off!</strong>
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<div><strong>Here’s all you’ll get:</strong></div>
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<div>1. <strong><span style="color: #ffcc00;">Clarity</span></strong> on what you really want (no more settling for someone else’s dreams)</div>
<div>2. <span style="color: #ffcc00;"><strong>Space & time</strong></span> to map out your ideal outcomes in each area of your life (along with a beautiful view of the ocean)</div>
<div>3. <span style="color: #ffcc00;"><strong>Connection</strong></span> with like-minded peers (no negative nellies permitted)</div>
<div>4. <span style="color: #ffcc00;"><strong>A method</strong></span> to clear out the natural “gunk” that arises (time to let it go)</div>
<div>5. All the <span style="color: #ffcc00;"><strong>tools & time</strong></span> to create <span style="color: #ffcc00;"><strong>your own</strong></span> powerful <span style="color: #ffcc00;"><strong>Vision Board to take home</strong></span> (you don’t need to bring a thing. I’ve got all the materials you need right in the room)</div>
<div>6. <span style="color: #ffcc00;"><strong>A full day of breathing room & dream time</strong></span> (the very thing you keep telling yourself you’ll give yourself but never do)</div>
<div>7. <span style="color: #ffcc00;"><strong>A</strong><strong> delicious, nutritious lunch made by yours truly</strong></span> (no store bought sandwiches for you lovelies)</div>
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<div>There are <strong>only 10 spaces available</strong> & you don’t want to be the one to miss out. This is an investment in yourself & you deserve it!</div>
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<div>Sign up through Mindbody <a href="https://clients.mindbodyonline.com/classic/ws?studioid=22907&stype=43&prodid=424" target="_blank" rel="noopener">HERE</a> or contact Erin directly.</div>
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<strong>Special Discount for LBBC members.</strong> Contact us <a href="http://info@longbeachbootcamp.com">here</a> for the discount code or check your email for a newsletter from us (sent to members only) with the promo code.</div>
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<div>1/22 Update:</div>
<div>Only 2 spots left!</div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041442018-01-22T11:03:54-08:002023-09-05T07:16:57-07:00WEEK ONE<h2><img src="//d10j3mvrs1suex.cloudfront.net/u/356215/3ec7488bb2956122860b419b3c79783969eedb92/original/100-days-of-fitness.jpg/!!/b:W10=.jpg" class="size_l justify_center border_" /></h2><h2><span style="color:#333399;">100 Days of Fitness</span></h2><h2><span style="color:#ffcc00;">Four Pillars of Health</span></h2><p>by Lauren Squier, MPH, RD</p><p><strong>Welcome to 100 Days of Fitness!</strong> Congratulations on taking a step toward better health. Although some think about health as the absence of disease, it has a far greater meaning! We can enrich our health by nurturing “a balanced foundation.” This foundation is made of the<span style="color:#333399;"><strong> four pillars of health.</strong></span></p><p><span style="color:#333399;"><strong>Exercise</strong></span> is one of the pillars of health. You will get <strong>plenty of instruction and practice on this pillar over the next 14 weeks</strong>. <span style="color:#339966;"><strong>Nutrition,</strong></span><strong> </strong><span style="color:#ff0000;"><strong>stress reduction</strong></span> and <span style="color:#0000ff;"><strong>sleep</strong></span> are the other three pillars that make the foundation of health.</p><p>All four pillars of health<strong> affect your energy levels, weight, metabolism, immunity, and quality of</strong><br><strong>life.</strong> If you are not getting enough sleep, your exercise and nutrition suffer. If you are stressed out, your sleep and nutrition suffer. You get the idea, right?! Let’s learn how to strengthen these pillars in favor of good health.</p><h3><span style="color:#339966;"><strong>Nutrition</strong></span></h3><p>Your<strong> food and hydration choices</strong> have a big impact on health. What’s the healthiest eating pattern? One that features real food and unsweetened beverages and is appealing so that you can stick to over time! You can eat<strong> Mediterranean, vegetarian, paleo, or your own custom eating style.</strong> It’s<strong> less about the label</strong>, and more about<span style="color:#339966;"><strong> eating whole foods</strong></span> that <span style="color:#339966;"><strong>nourish and agree with your body</strong></span>. <strong>Need inspiration?</strong> Check out the <span style="color:#000000;">overview of Traditional Diets at</span><span style="color:#ffcc00;"><strong> </strong></span><a class="no-pjax" href="https://oldwayspt.org/traditional-diets"><span style="color:#ffcc00;"><strong>Oldways</strong></span></a> to see a multitude of ways to eat healthfully.</p><h3><span style="color:#ff0000;"><strong>Stress Reduction</strong></span></h3><p>When you are <strong>stressed</strong>, the <strong>“fight or flight” response</strong> is activated and <strong>leads to changes in the</strong><br><strong>body</strong>. Research suggests that <span style="color:#ff0000;"><strong>chronic stress contributes to high blood pressure, formation of</strong></span><br><span style="color:#ff0000;"><strong>artery-clogging deposits, obesity, and brain changes</strong></span> that may promote <span style="color:#ff0000;"><strong>anxiety, depression, and</strong></span><br><span style="color:#ff0000;"><strong>addiction.</strong></span> ¹ Find ways to help keep stress in check such as <strong>working out, quiet moments to set your intentions, laughing with friends and family, meditation, and breathing exercises.</strong></p><h3><span style="color:#3366ff;"><strong>Sleep</strong></span></h3><p>A silent slumber allows the body and mind to <strong>rest and repair</strong>. Getting <strong>fewer than six hours</strong> of sleep a night over time can contribute to <strong>obesity, diabetes, heart disease, </strong>and a case of the <strong>grouchies</strong>! <span style="color:#3366ff;"><strong>Bedtime routines, a quiet dark room, consistent sleep schedules, as well as limiting screen time, caffeine and alcohol</strong></span> before bed may help you get better and longer sleep. <a class="no-pjax" href="https://medical.mit.edu/community/sleep/resources"><span style="color:#ffcc00;"><strong>MITMedical.com</strong></span></a><span style="color:#ffcc00;"><strong> </strong></span>has resources for improving length and quality of sleep.</p><h3>Ready to make lifestyle change?</h3><p>A big determinant is <span style="color:#000000;"><strong>making healthy habits</strong></span><span style="color:#333399;"><strong>.</strong></span> Habits don’t require a lot of thought; they are part of daily life. <span style="color:#ffcc00;"><strong>Gretchen Rubin’s book </strong></span><a class="no-pjax" href="https://gretchenrubin.com/books/better-than-before/about-the-book/"><span style="color:#ffcc00;"><strong>Better Than Before</strong></span></a> is a <strong>fascinating way to examine how we make and break habits.</strong> Guess what? It <strong>differs between personality types</strong>.</p><p>We encourage you to make new healthy habits during your <strong>100 Days of Fitness</strong> and maybe even break a few that are not supporting better health.</p><p>Cheers to good health!</p><p><strong>Lauren Squier, MPH, RD</strong></p><p>Lauren Squier, MPH, RD, is a Registered Dietitian, trained chef and owner of Culinary Enlightenment. Lauren’s nutrition background and culinary skills provide a unique blend of resources to help people plan meals, shop, cook, and eat better. For more than a decade, she has been teaching nutrition to children, adults and families through healthy cooking and eating.</p><p>Read more about Lauren <a class="no-pjax" href="https://www.culinaryenlightenment.com/meet-lauren/">here</a>. Reach out to her via her <a class="no-pjax" href="https://www.culinaryenlightenment.com/">website</a> or better yet come to bootcamp and talk to her in person about your nutrition challenges. She has a lot of knowledge and is always ready to share it.</p><p> </p><p>¹Harvard Health Publishing, Harvard Medical School. www.health.harvard.edu/staying-<br>healthy/understanding-the- stress-response</p><p>*Image by <a class="no-pjax" href="https://captaincreps.com/" data-link-type="url"><span style="color:rgb(34,34,34);">Captain Creps</span></a></p>Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041452017-09-06T13:06:48-07:002019-06-25T23:51:44-07:00Win 1 Month FREE!<h2></h2>
<h2><b>How Do I Win?</b></h2>
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<strong>Invite Your Friends to Join You in a Session:<br class="Apple-interchange-newline"></strong>Get your friends to sign up for our intro offer (1 Month of Unlimited Classes for $59)</li>
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<strong>Refer a Friend: </strong>Make sure they add “your name” in the referred by section at check out for you to receive an entry in the drawing. Also, the more you refer a friend the more chance of getting LBBC swag.</li>
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<strong>1 Lucky Winner:</strong> One lucky camper will be drawn monthly to receive 1 month of camp on us! The more people you bring to class the more raffle tickets you will gain, the more chances you have to win!</li>
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<strong>What are you waiting for? </strong>Start telling your friends!</li>
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<p><span style="border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer; top: 128px; left: 732px;">Save</span></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041462017-08-28T22:14:56-07:002019-06-25T23:51:44-07:00Why Am I Now Able To Lose The Weight?<h4>Right Now I Trust Myself</h4>
<p>So I have all these thoughts about why now? Why now am I suddenly able to do this – lose this weight? You see I have always had a weight issue, at least ever since puberty. I think I might have been born with it, intergenerational one might say. Passed down from grandmother to mother to me — in the blood. But then I am more than my blood, more than those that have come before me, more than the other lives I might have lived if I even believe in that. But what I do believe in right now, is <strong>ME – RIGHT NOW</strong>. I have made my way into the moment, into this moment <strong>right now</strong> with you. I wake up everyday filled with gratitude, graciousness, acceptance, ease, understanding, forgiveness, compassion, empathy, and the truest unconditional love I have ever felt. First towards myself and then all those around me. <strong>RIGHT NOW… I TRUST MYSELF (how sweet is that).</strong></p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2017/02/girl.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2017/02/girl-274x300.jpg" class="size_orig justify_inline border_" alt="" height="300" width="274" /></a></p>
<h2>I Used To</h2>
<p><strong>I used to</strong> walk to my mini van and think of what car I would buy next. Now I glide to my mini van and enjoy the comfort of a family vehicle that is perfect for RIGHT NOW, I just need to get a <a href="http://www.eastwood.com/eastwood-60-gallon-hi-flow-4-7hp-air-compressor.html">60 Gallon air compressor</a>, but that’s a different topic.</p>
<p><strong>I used to</strong> wish something more for my job; more money, more business, more clients, more t-shirts with our logo, more parties, more success. Now I enjoy waking up Monday – Thursday at 4:50am with the LBBC ‘Breaking Dawn Crew’. I feel sincere joy when I see their faces and we bring in the morning sweating, laughing, and seeing each other for who we are – all achieving health together. Having that same awesome common goal of feeling good in our bodies. We connect, we care, we smile and we look each other in the eyes. Everyday I leave fulfilled. I know I am exactly where I want to be RIGHT NOW.</p>
<p><strong>I used to</strong> want to work out in a fancy gym with bells and whistles and views of the ocean. Now I look forward to picking up my friend on the way to drop off my kids. I hear them greet her as she gets in the van, “Good morning Shay, We miss you Shay, We love you Shay” as the Moana or Frozen song blares in the background. The mini van carrying the perfect passengers enjoying the ride. We drop off the kiddos, make it to the bluff over looking the ocean with a panoramic view filling up our eyes. Weights, bands, and a towel – the true LBBC way – nothing more needed RIGHT NOW.</p>
<p><strong>I used to</strong> wish I was 20 pounds lighter. If I fit in those jeans I would be happier, better, more myself. I used to count the days down till the cleanse would end and I would be skinnier. Now, I love how I am eating. I have detoxed the toxins and addictions. No caffeine, no sugar, no alcohol, no animal foods, just clean whole fruits, veggies, legumes, beans, nuts and seeds. I am thinking clear, living consciously and I am enjoying every second of it. I have no stop date. I am listening to myself, checking in, honoring my mind, body and spirit. I am present. I am feeling thankful for my body right now exactly the way it is in this moment – RIGHT NOW.</p>
<h3>Conclusion</h3>
<p>So, I have concluded I am in a different space inside. I am not waiting to be happy when I get the next best car, get more clients, or achieve the body weight I have always wished. I am ascending into my loving and living my ‘RIGHT NOW’. I am being present and in the moment – in my laughter, in my truth, in my authenticity.</p>
<p>I am living my potential and sharing it. Loving myself and all those around me. I am connecting to RIGHT NOW, and right now I am <strong>GRATEFUL FOR MY LIFE. The weight-loss is a byproduct of my gratitude. Changing from the INSIDE OUT.</strong></p>
<h4>Results:</h4>
<h4>Here is what my WEIGHT LOSS numbers look like week by week. Loving myself every step of the way!</h4>
<p>week 1: -8 lbs</p>
<p>week 2: -1 lb</p>
<p>week 3: -2lbs</p>
<p>week 4: -1 lb</p>
<p>week 5: -3.5lbs</p>
<p>week 6: -2.5lbs</p>
<p><strong><em>TOTAL 18 POUNDS OF GRATITUDE RELEASED FROM MY BODY AND COUNTING…to be continued.</em></strong></p>
<p>If you would like to join me for a workout or meditation (323)304-3123 or click on</p>
<p><a href="http://longbeachbootcamp.com/">Long Beach Boot Camp</a> and <a href="http://elevatecw.com/">Elevate Corporate Wellness</a></p>
<p>For more information on Yve Hart’s The 40 Day Green Cleanse <a href="http://the40daygreencleanse.com/about-the-cleanse/">click here</a></p>
<p>I read a translated version of <a href="https://startvikt.se/viktnedgang/ga-ner-i-vikt-fort-snabb-viktminskning/">this article</a> before. It gave an interesting insight to “the Scandinavian way” of fitness and well-being. Recommended!.</p>
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<p><span style="border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;">Save</span></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041472017-02-08T10:59:59-08:002019-06-25T23:51:44-07:00The Brain and Digestion<h1><b>Motivational Monday – QUOTE</b></h1>
<p><b><span style="font-weight: 400;">“Let thy food be thy medicine and thy medicine be thy food.” </span></b><b><span style="font-weight: 400;">Hippocrates</span></b></p>
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<li style="font-weight: 400;"><span style="font-weight: 400;">Over the next few Motivational Mondays we will review the mechanical and chemical processes required to break down food into units which can be utilized by the body. Specifically:</span></li>
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<li style="font-weight: 400;"><span style="font-weight: 400;">PROTEINS into amino acids</span></li>
<li style="font-weight: 400;"><span style="font-weight: 400;">CARBOHYDRATES into simple sugars</span></li>
<li style="font-weight: 400;"><span style="font-weight: 400;">FATS into fatty acids and triglycerides<a href="http://longbeachbootcamp.com/wp-content/uploads/2017/01/raspberry-2023404__340.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2017/01/raspberry-2023404__340-300x200.jpg" class="size_orig justify_inline border_" alt="" height="200" width="300" /></a></span></li>
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<span style="font-weight: 400;">We have 78 organs – lets learn a little more about them.</span><br>
<h3><b>BRAIN (HYPOTHALAMUS)</b></h3>
<p><span style="font-weight: 400;"> 6 Major Processes – The hypothalamus is the center responsible for maintaining and regulating:</span></p>
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<li style="font-weight: 400;"><span style="font-weight: 400;">Metabolism</span></li>
<li style="font-weight: 400;"><span style="font-weight: 400;">Body temperature</span></li>
<li style="font-weight: 400;"><span style="font-weight: 400;">Thirst</span></li>
<li style="font-weight: 400;"><span style="font-weight: 400;">Appetite</span></li>
<li style="font-weight: 400;"><span style="font-weight: 400;">Sexual arousal</span></li>
<li style="font-weight: 400;"><span style="font-weight: 400;">Blood pressure</span></li>
<li style="font-weight: 400;"><span style="font-weight: 400;">Sex toys for you to feel precious with a jeweled plug from <a href="https://loveplugs.co/collections/jeweled-plugs">loveplugs</a></span></li>
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<h4><b> TO ENHANCE PROCESS:</b></h4>
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<li style="font-weight: 400;"><span style="font-weight: 400;">Practice taking a few deep breaths before eating to reduce stress and bring you into the current moment of eating. How many of us eat on the run, while we work, or watch TV? This type of unconscious eating does not honor that we are fueling our bodies. Remember to be mindful during meal time.</span></li>
<li style="font-weight: 400;"><span style="font-weight: 400;">Bless your food, or another way to say this, is be thankful that you have food to nourish your body. Bring a feeling of gratitude towards your food as you eat. This raises its vibrational energy.</span></li>
<li style="font-weight: 400;"><span style="font-weight: 400;">Consider the sacredness of eating to honor your body.</span></li>
<li style="font-weight: 400;"><span style="font-weight: 400;">Engage in positive conversation during meal times OR consider eating your meal in quiet contemplation.</span></li>
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<li><b>QUESTION OF THE DAY:</b></li>
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<h1><span style="font-weight: 400;">Are you eating for your health and wellness? Remember to be present today every time you put something in your mouth. Bring gratitude into every bite. Recognize that eating is a way to honor yourself.</span></h1>
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<li style="font-weight: 400;">by Sami Reed</li>
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Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041482017-01-19T16:32:27-08:002019-06-25T23:51:44-07:00In It To Win It<p style="text-align: left;">So, it’s been 3 weeks on my cleanse. I have lost a total of 11 lbs and I am feeling solid. I am not tempted to brake my diet. I am in it to win it. To win my body back to feeling free to wear what I want, be comfortable, strong, fast, lean, and balanced.</p>
<p>I am…</p>
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<li>Surrounding myself with people who support me.</li>
<li>Embracing simple eating with few ingredients.</li>
<li>Meditating and setting my intentions daily.</li>
<li>Using my intentions as a mantra. <img src="https://longbeachbootcamp.com/wp-content/uploads/2012/06/IMG_9065-300x200.jpg" class="size_orig justify_inline border_" alt="" height="200" width="300" />“I am staying on my cleanse 100% and loving myself whole heartedly.” I say this to myself throughout the day.</li>
<li>Listening to my body and asking it what it needs.</li>
<li>Getting regular sleep.</li>
<li>Remembering my end goal and how I would much rather get there faster then have a coffee, glass of wine, or join in a tasty treat with my family.</li>
<li>Preparing for outings and bringing my snacks and meals so I am not hungry.</li>
<li>Loving myself for being me right now.</li>
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<p>It doesn’t matter how far I have to go on this journey to reinvent the body I lost 5 years ago. What matters is that I am doing it. I am living it. I am honoring my word, my wants, my intentions to align my mind, body, and spirit. I AM IN IT TO WIN IT, are you?</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041492017-01-11T15:32:20-08:002019-06-25T23:51:44-07:00My Best Body Pledge<p> </p>
<p>It’s not a new journey so I can see the finish line and know that the paths to get there will be what I make them. Loving, gentle, challenging, exciting, learning, adventurous, and a chance to reinvent myself again from the INSIDE OUT. Who doesn’t want to feel and look their best! <img src="https://longbeachbootcamp.com/wp-content/uploads/2017/01/253477_1939073474598_250137_n-236x300.jpg" class="size_orig justify_inline border_" alt="" height="300" width="236" /> What would you be doing differently if you were thriving in a lean, firm, strong, balanced body? This year is my year to pledge an oath to myself and all those reading this to dive into being as healthy as I can be in every way – mind, body, and spirit (not leaving any part behind). I pledge to fuel my body with food that will nourish it. I pledge to move my body in ways that thrill and challenge it. I pledge to live in conscious thought filled with loving kindness starting with myself and extending to those around me. This is a Mind, Body, Spirit approach to wellness, this is from the INSIDE OUT. I encourage you to join me. Together we can explore, learn, and become all we were meant to be. I can feel the finish line and yet the journey has just begun…BRING IT ON!</p>
<h2>FUEL</h2>
<p>Pick a food regimen that you can fully get behind. At <a href="http://longbeachbootcamp.com/">Long Beach Boot Camp (LBBC)</a> we are recommending two food plans (details on website): The 40 Day Green Cleanse starting on January 11t – late sign up until January 17th and The Whole Life Challenge starting January 21. If you don’t pick one of those find one that you can stick to and inspires you. Remember the goal is to eat cleaner, more nutritious, and to make self-honoring choices.</p>
<p>Today is the first day of The 40 Day Green Cleanse and I am soooooo happy to be on this journey.</p>
<p>2016 was the year of graduating with a Bachelors and a Masters Degree, working, finding my way back to Long Beach, and being a full time mommy. I can check all that off my list!</p>
<p>2017 is all about living in MY BEST BODY and devoting myself not only to my family, but to my job at <a href="http://longbeachbootcamp.com/">LBBC </a>and <a href="http://elevatecw.com/">Elevate Corporate Wellness</a>.</p>
<p>I have been pre-cleansing for the past 2 weeks. Which means I have cut out alcohol, sugar, caffeine, and all processed foods but have kept in colorful veggies and fruits. I have LOST a total of 9 LBS! I lost 8lbs in week 1 and 1lb in week 2. This is normal. The key is to keep on going no matter what. Some weeks the pounds shed off like sweat rolling down my face after a hard work out. Other weeks they don’t budge much. As much as I would love to lose eight pounds every week, the body doesn’t work like that. Over the years I have learned to respect my beautiful body and honor it for all that it does for me. I have more energy, sleep better, and I am feeling more and more like myself. What we put in our mouth makes all the difference. I love the quote, “Every time you eat or drink, you are either feeding disease, or fueling health and wellness.” I choose health and wellness, you?</p>
<h3></h3>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041502016-09-09T11:41:10-07:002019-06-25T23:51:44-07:00*Results vary per individual.<p>Camper: anonymous</p>
<blockquote>
<p>Shannon and all the gals who I talked to were so encouraging and understanding. I’ve enjoyed camp immensely.<br>
For the last <a style="text-decoration: none; color: inherit !important;" title="expiration of domains" href="http://www.avadoms.xyz">few years</a> I had needed to lose 10-20 pounds. I retired from teaching kindergarten two and a half years ago. After retiring, I just didn’t <a title="Jectedestsearchmo" href="https://jectedestsearchmo.wordpress.com">seem to</a> be as active as I once was in my younger years. Of course, the older you get, the harder it is to lose the extra pounds.</p>
<p>I saw the Boot Camp advertisement in the Grunion Gazette a year ago and thought, “I could not do that!” I just kept walking 45 minutes a day and watching what I ate. I stayed exactly the same weight – just kept even.</p>
<p>A year later, I decided I must do something DRASTIC! I thought, “I’ll sign up for Boot Camp and just do the best I can.”</p>
<p>I am a Sr. Citizen, yet from the minute I walked up to the Band Shell at Recreation Park, Shannon and all the gals who I talked to were so encouraging and understanding. I’ve enjoyed camp immensely. I’ve enjoyed Shannon’s energy, the encouragement from other campers, the interesting and educational nutrition talks from Lauren Squier (the Dietitian), and of course my RESULTS from working hard!</p>
<p>My first 4-week session I don’t think I lost a pound, but I felt so much better & my clothes were looser. I had to continue, and this time joined the Weight Loss Challenge. I’m competitive for an older gal – I figured if I won $, I’d put it towards the next session of Boot Camp. I didn’t place to win $, but I won a great Boot Camp hoodie & some delicious nutrition bars.</p>
<p>How did I do it? I journaled. WOW – I eat a lot! I continued to walk 30-60 minutes daily (even on Boot Camp days), and knowing about having to weigh in each Monday (pay if you gain) really helped keep me accountable to my goal. I really counted calories. I bought carrots, celery and other veggies every time I went to the store. I made healthy salads and ate lower calorie foods. After losing the first few pounds, it was really motivating to know that Boot Camp and changing my diet was working.</p>
<p>“Camp” was really the answer. For an older person stuck on a plateau, that extra effort made all the difference. I had dieted for years yet simply stayed the same.</p>
<p>The one time I couldn’t make the 9-10am class, I got up at 4:30am to attended the 5:30am class at “The Hill.” It was raining, and while some younger people went home, I chose to stay. It was an experience I will never forget. It was dark and wet in the early morning rain, yet I felt like a kid with all of us, a huge group of Boot Campers running around in the hills – and I’m 64! It was so exciting.</p>
<p>I lost 10.6 pounds & hope to lose 10 more!</p>
</blockquote>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041512016-06-24T14:32:47-07:002019-06-25T23:51:44-07:00Cilantro Lime Shrimp Kabobs Over Mixed Greens<div>
<div><strong>For the Grill:</strong></div>
<div>1lb wild shrimp, peeled and de-veined</div>
<div>1 green bell pepper</div>
<div>1 red bell pepper</div>
<div>Olive oil or oil of choice</div>
<div>Salt and pepper</div>
</div>
<div>
<div>Shrimp Marinade</div>
<div>4 cloves garlic, peeled</div>
<div>2 jalapenos, halved and de-seeded</div>
<div>½ cup cilantro</div>
<div>Juice of 1 lime</div>
<div>½ tsp cumin</div>
<div>½ tsp salt</div>
<div>Note: This marinade is also fantastic for chicken</div>
</div>
<div>
<div><strong>For the Dressing:</strong></div>
<div>¼ cup of marinade mixture from above</div>
<div>½ of an avocado</div>
<div>4 Tbsp olive oil</div>
<div>2 Tbsp vinegar of choice</div>
<div>2 Tbsp water</div>
<div>Salt and pepper to taste</div>
</div>
<div>
<div>For the Greens</div>
<div>12 cups mixed greens (or enough for 4 salads)</div>
<div>1 cup (or more) of halved cherry tomatoes</div>
<div>½ red onion, thinly sliced</div>
<div>1-2 avocados</div>
</div>
<div><strong>INSTRUCTIONS:</strong></div>
<div>
<div><strong>Grill:</strong></div>
<div>ADD garlic, jalapenos, cilantro, lime, cumin, and salt to the bowl of your food processor and pulse until everything is very finely chopped. The end result will resemble a pesto.</div>
</div>
<div>MEASURE out ¼ cup of this mixture and reserve it for your dressing.</div>
<div>POUR the remaining mixture over the shrimp and gently toss to coat. Set aside to marinate for about 15 minutes.</div>
<div>CUT the sides off of the bell peppers. Slice pieces that are wide, flat and good for grilling. Spray or brush them with a bit of olive oil and season with salt and pepper. Divide the marinated shrimp between four bamboo skewers.</div>
<div>PREHEAT the grill to medium-high heat and grease the grates with a bit of olive oil or coconut oil. Place peppers on the grill, flesh side down, and allow them to get a five-minute head start on the shrimp. After five minutes, flip them over to the skin side.</div>
<div>PLACE shrimp on the grill. They cook quickly, so keep an eye on them. Allow for about two minutes on each side. They are finished cooking when they’ve turned pink. Remove peppers and shrimp from the grill once both are cooked to your liking. The peppers should have nice grill marks and be mostly cooked through, with a tiny bit of crunch left to them.</div>
<div>
<div>Make the Dressing</div>
<div>ADD 1/2 of an avocado, 4 Tbsp olive oil, 2 Tbsp cider vinegar, 2 Tbsp water and the reserved marinade to the food processor.</div>
</div>
<div>BLEND until the dressing is smooth and creamy. Set aside.</div>
<div>
<div>Assemble the Greens</div>
<div>PILE four plates high with mixed greens. Top each salad with cherry tomatoes, red onion, and diced avocado. Slice the grilled peppers and distribute them up between the salads.</div>
<div>TOP each salad with one shrimp skewer, drizzle with avocado dressing, and ENJOY!</div>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2016/06/FullSizeRender-1.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2016/06/FullSizeRender-1.jpg" class="size_orig justify_inline border_" alt="FullSizeRender-1" height="366" width="376" /></a></p>
</div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041522016-01-12T16:17:59-08:002019-06-25T23:51:44-07:00January Camper Highlight – Michelle Z.<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2016/01/imagejpeg_0.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2016/01/imagejpeg_0.jpg" class="size_orig justify_inline border_" alt="Lindz & Michelle" height="614" width="346" /></a>This month, Michelle was chosen for our Camper Highlight because of her commitment and hard work. Michelle started the Whole Life Challenge with us, however, she was unable to finish and STILL lost 16 lbs! She’s extremely consistent, attending Lindsay’s 5:30am classes, at least 3 times a week. She’s a busy mother of 4 and her commitment is wonderful! Congratulations Michelle! Thank you for your amazing spirit and dedication!</p>
<h2>1) Why did I join LBBC?</h2>
<p>A dear friend of mine told me for a few years that I should join LBBC. Every once in a while she would say something great about it, and then one day I saw the one month special and that it was right by my house and I decided to try it. I timidly showed up the first day and felt the warm welcome and challenge from the start. I couldn’t believe everything we could do in 60 minutes! I wanted to feel energized, to get my strength back, to breathe the outside air and to get my exercise done without having to push the double jogging stroller that I had pushed for years. After the first class, I went to the second class and haven’t stopped. I think I’ve only missed a handful in two solid years. The people, the laughter, the creativity, the effects of that early morning challenge are felt throughout the day and I JUST LOVE IT. The majority of the time I wake up just before my alarm and sun, humidity, rain, wind or 39 degrees, I’m there.</p>
<h2>2) What is your goal</h2>
<p>My goals are many: to run fast enough to catch my amazing three year old when she’s sprinting down the block; to look good in “those jeans” for my favorite person in the whole wide world and to NOT have a muffin top; to not shudder when I put on my bathing suit; to be able to wear a tank top all year long; to have my sons join me for a 5k and be competitive with them; to set the example for my 8 year old that she can be strong and courageous just like her mom.</p>
<h2>3) What is your favorite exercise?</h2>
<p>Being able to do BURPEES and Brazilian push ups without falling over, it is a love-hate relationship and now I love them.</p>
<h2>4) What do we not know yet about you?</h2>
<p>I was raised in Seattle, real Seattle, West Seattle, not the Seattle area, graduated from the UW and moved here 11 years ago. Yes, I miss it in the summer, the rest of the year, NO! I love tank tops too much!</p>
<h2>5) What has been your biggest accomplishment so far?</h2>
<p>At first I thought that being able to do planks and 10 pushups in a row and a mile of running a day were pretty awesome accomplishments. However, with the support and motivation of Lindsey and the Bixby LBBC gals, I committed to the Whole Life Challenge this past October and. 56 days of CLEAN eating. Could I do it? I discovered I could and that the secret is what goes in my mouth and my habits (as a mom of four I had several bad snacking habits). I also added one more day of boot camp and wow, the result: I lost 16 pounds but most striking was the muffin top and “mom” fat on my back disappeared. I haven’t looked like this for 10 years! So pumped to keep it up! Thanks LBBC and Lindsey!</p>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041532016-01-05T15:58:42-08:002019-06-25T23:51:44-07:00Finding Your Why<p>As I reflected on 2015 and what I accomplished fitness wise, it was hard for me not to feel disappointed.<br>
I started the year with big goals and plans.<br>
But as the year went on, there was so much injury and so much I didn’t accomplish.<br>
Multiple times I missed boot camp for month long (or longer) stretches when my back went out, and I could hardly get out of bed or move without excruciating pain.<br>
I didn’t run another 1/2.<br>
I gained weight and inches.<br>
I often didn’t feel my best.<br>
It was a tough year.</p>
<p>There were highlights, though.<br>
In between injuries, I managed to run under an 8 minute mile.<br>
(It was 7:59, but I was sill pretty dang happy with that!)<br>
And I completed the stair challenge, running 10, 000 steps in one month.<br>
But even more important to me than those things, was that I kept coming back.<br>
As soon as my back would allow it, I’d come back to boot camp and gingerly start working out again.<br>
The trainers helped me modify, modify, modify, and I’d just do my best and keep going.<br>
And as much as I wanted to focus on all that I didn’t do, I knew I needed to stay positive and look at what I did accomplish, despite the obstacles thrown in front of me.<br>
But it wasn’t easy.</p>
<p>Then something happened on New Year’s day that really helped me have the proper perspective.<br>
It was a moment of clarity.<br>
One that I sorely needed.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2016/01/jt1.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2016/01/jt1-1024x682.jpg" class="size_orig justify_inline border_" alt="jt1" height="392" width="590" /></a></p>
<p>We took our kids to Joshua Tree National Park for the day.<br>
We love starting out the new year adventuring to some place new and having new experiences.<br>
And since we love hiking and nature, this was a perfect fit.<br>
The park is full of giant, I mean really enormous, boulders that are perfect for climbing on.<br>
As soon as we stopped at one outcrop of boulders, my 3 older kids were off like mountain goats, quickly climbing out of sight, higher and higher.<br>
My 4 year old was close on their heels, slowed down by his size, but not his determination.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2016/01/jt2.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2016/01/jt2-682x1024.jpg" class="size_orig justify_inline border_" alt="jt2" height="885" width="590" /></a></p>
<p>My husband and I helped him along, pulling him up rocks, or handing him down to each other when he couldn’t slide down himself.<br>
We had to hustle to keep up with the big kids, calling their names so we didn’t lose them among the giant boulders.</p>
<p>The rocks at Joshua Tree have a real tooth to them, and felt so different than the slippery, sandstone rocks and cliffs we usually climb.<br>
I loved the way my shoes easily gripped the rocks, making it easy to bound up the smaller ones, or leap from rock to rock.<br>
It was fun to carve out a path over each boulder, finding the best way to the top.<br>
I liked when I made it over the hard ones, pushing with my legs and pulling with my arms.<br>
Sometimes it took more than one try.<br>
Sometimes I wanted to give up because it felt too hard.<br>
But then I’d swing my leg up once more, summon some upper body strength that I thought I’d lost, and make it up and over.<br>
With every giant boulder I conquered, I felt more alive.<br>
I was happy.<br>
Having fun.<br>
And working hard.<br>
But having the best time doing it.<br>
We all were.<br>
There were shouts of joy and laughter.<br>
There was excitement and pride over big rocks mastered.<br>
Bouldering is a great sport!</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2016/01/jt3.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2016/01/jt3-682x1024.jpg" class="size_orig justify_inline border_" alt="jt3" height="885" width="590" /></a></p>
<p>My goal was to catch up to the kiddos.<br>
I wanted a picture of us all at the top of the rocks, or at least as far as all of us could safely climb.<br>
And as I struggled over one particularly tough rock, straining, grunting, and pushing hard to get up it, I thought to myself, “this is why I work out.”<br>
I stopped for a moment and the weight of that statement really hit me.<br>
<strong>This is why I work out.</strong></p>
<p>Not to be skinny.<br>
Not to run 1/2 marathons.<br>
Not to have a flat belly.<br>
Not to be the fastest or the strongest.<br>
All those things are nice–wonderful even.<br>
But they are not why I work out.</p>
<p>I work out so I can go rock climbing with my kids.<br>
I work out so I can carry my 50 pound 4 year old over big rocks.<br>
I work out so I can be an active participant in my kids’ play, rather than watching them from the sidelines.<br>
<strong>I work out so I can live a fuller life.</strong></p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2016/01/jt4.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2016/01/jt4-1024x682.jpg" class="size_orig justify_inline border_" alt="jt4" height="392" width="590" /></a></p>
<p>It was such a good reminder.<br>
I may not have met my fitness goals for 2015.<br>
I may even have gone backwards in some ways.<br>
But the fact that I could be there in that moment, climbing and leaping from rock to rock with my kids, meant the whole world to me.<br>
This is why I work out.</p>
<p>We all have to find our why.<br>
For you it might be running a 1/2 marathon.<br>
It might be losing inches and firming up.<br>
It might be playing with your kids at the park instead of sitting on the bench and watching them play.<br>
The why is different for all of us.<br>
Its just important to have one.<br>
Because at some point we will all be in a place where our plans have been derailed.<br>
And we’ll have to ask ourselves, “now what? Why should I keep going?”</p>
<p>So find your why.<br>
And embrace it.<br>
Then do whatever you need to do to make that why your reality.<br>
It will help you through the tough spots.</p>
<p>I’m planning on making 2016 a great fitness year.<br>
Right now I am not sure what that is going to look like.<br>
I’m just starting back to regular workouts, and seeing how my back holds up.<br>
But I do know why I am working out, and why I won’t stop.<br>
And that is what matters.<br>
Cheers to a new fitness goals and finding our why.<br>
Now keep on Living Fit!<br>
Greta</p>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041542015-12-14T09:07:25-08:002019-06-25T23:51:44-07:00Your December Power Breakfast<p>I love breakfast.<br>
I love croissants and warm muffins, and quiche and pancakes with loads of butter.<br>
But since December often finds me eating so many treats at other meals, and in between meals, I need a better breakfast.<br>
I need more than a bunch of sweets and carbs.</p>
<p>I discovered this breakfast while I was doing my whole foods eating plan and eating lots of sweet potatoes.<br>
It became one of my favorite breakfasts, and it still is.<br>
It is simple to make with just a bit of planning ahead.<br>
And it keeps me full and energized until lunch time.</p>
<p>Here’s how to make your December Power Breakfast–also known as spinach, fried egg, and fried sweet potato.<br>
Don’t let the word “fried” scare you.<br>
This is good for you.<br>
Promise.<br>
And even better, it only uses one pan!<br>
Less breakfast dishes always means a better day, don’t you think?</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/12/breakfast.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/12/breakfast-300x300.jpg" class="size_orig justify_inline border_" alt="breakfast" height="300" width="300" /></a></p>
<p>Ingredients:<br>
1 sweet potato, already baked<br>
1 egg<br>
1 -2 cups of spinach<br>
Ghee, olive oil, or other oil of choice</p>
<p>Directions:<br>
*Bake your sweet potato the night before while you are making dinner.<br>
*I suggest you make a couple of sweet potatoes so you have some on hand on all week.<br>
*Warm some ghee or oil in a frying pan.<br>
*Take half the sweet potato and put it in the pan. Flatten it with a spatula.<br>
*Cook sweet potato on each side until it is cooked through and getting a little crispy on each side.<br>
*Push the sweet potato to the side of the pan, and break the egg into the pan.<br>
*While the egg cooks, put the spinach into the rest of the pan.<br>
*Cook egg until desired doneness (I recommend over medium, just a little runny because the yolk tastes so good with the spinach and sweet potato.<br>
*Cook spinach until it is just wilted.<br>
*Remove egg, spinach, and sweet potato from pan.<br>
*Sprinkle with sea salt and fresh ground pepper.<br>
*Enjoy your power breakfast!<br>
And keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041552015-12-02T22:16:24-08:002019-06-25T23:51:44-07:00December Camper Highlight – Esmerelda G.<div>
<div>
<p> </p>
<p><strong>This month, Esmerelda was chosen for our Camper Highlight because of her commitment, and the energy she brings to class. She has a light hearted sarcasm, and she’s filled with positivity and encouragement! She jumped into the Whole Life Challenge, and it’s evident she’s making healthy choices, as it’s really showing in her progress. </strong></p>
<div><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/12/IMG_4346.jpeg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/12/IMG_4346-e1449121271948-225x300.jpeg" class="size_orig justify_inline border_" alt="IMG_4346" height="300" width="225" /></a></div>
<h2><strong>Why did you join LBBC?</strong></h2>
</div>
<p dir="ltr"><b>I joined because I realized I was falling deeper and deeper into the rabbit whole of laziness lol. I’ve always considered myself a pretty active person but the about a year and a half ago it seemed I just couldn’t convince myself to do anything. Finally my friend Denise told me she was about to do the Life Challenge and this was the push I needed to get back in the zone! </b></p>
<h2 dir="ltr"><strong>What is your goal?</strong></h2>
<p dir="ltr"><strong>My goal is to get abs like J-LO WOOT WOOT lol</strong><strong>..jk I just want to stay active and not fall back into that rut! I know I’ve seen a difference since starting bootcamp and can’t wait to see what kind of results I get this time next year. .. But of course I wouldn’t mind those abs! ^_^</strong></p>
<h2 dir="ltr"><strong>What’s your favorite exercise?</strong></h2>
<p dir="ltr"><strong>I have no real specific favorite, I actually like the fact that we’re always mixing it up. If I had to choose one workout, I guess it’s be the bleachers…well it’s more like a love hate relationship. I hate the beginning because you know everything that’s coming your way, but feel accomplished right after … you know that moment you realized you didn’t die! Lol</strong></p>
<h2 dir="ltr"><strong>What do we not yet know about you?</strong></h2>
<p dir="ltr"><b>One thing I bet you wouldn’t have guessed is that I love Anime! </b></p>
<h2 dir="ltr">What has been your biggest accomplishment so far?<strong></strong>
</h2>
<p dir="ltr"><strong>It would have to be that fact that I got over my fear of weight training….I always thought using weights would make you look like a body building nightmare, but now I see it take hard work to even get the illusion of muscles hiding under the fat lol</strong></p>
<p><strong> </strong></p>
</div>
<div></div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041562015-11-19T11:32:40-08:002019-06-25T23:51:45-07:00Beating My Sugar Habit–30 Days Sugar Free!<p>(To see the earlier parts of my sugar story, go <a title="I didn't know I was addicted to sugar" href="http://http//longbeachbootcamp.com/uncategorized/i-didnt-know-i-was-addicted-to-sugar-8005">here</a> and then <a title="I didn't know I was addicted to sugar Part II" href="http://http//longbeachbootcamp.com/blogs/living-fit-greta-eskridge/i-didnt-know-i-had-a-sugar-addiction-part-2-8042">here</a>.)</p>
<p>After those first, awful days, I emerged with steely resolve.<br>
I wasn’t going to let sugar beat me anymore.<br>
But it was hard!<br>
My craving for sugar began as soon as I woke up in the morning.<br>
I wanted sugar in my coffee.<br>
And I wanted it bad.</p>
<p>I thought about sugary treats all day.<br>
I couldn’t believe how strong the cravings were.<br>
I didn’t miss bread, or cheese, or rice, or dairy. (except in my coffee)<br>
But boy did I miss sugar.</p>
<p>To help with my cravings, I ate a tremendous amount of fruit.<br>
I bought watermelons and would polish off a whole bowl for lunch.<br>
If I craved a sweet snack after dinner, I cut up a mango and ate that.<br>
I drank juice when I really wanted a glass of sweet iced coffee.<br>
I scoured Trader Joe”s looking for dried fruit that didn’t contain sugar.<br>
I could not believe how difficult it was to find.<br>
I settled for raisins and dates I found at Sprouts.<br>
Eating those really helped with the sweet cravings.<br>
I was still annoyed at myself and how much I thought about sugar.<br>
But I was coping the best that I could, and every day that I wnet sugar free felt like a true victory.<br>
And believe me, I counted every. single. day.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/11/Screen-Shot-2015-11-09-at-3.02.07-PM.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/11/Screen-Shot-2015-11-09-at-3.02.07-PM-300x298.png" class="size_orig justify_inline border_" alt="Screen Shot 2015-11-09 at 3.02.07 PM" height="298" width="300" /></a></p>
<p>This lasted at least a week and a half.<br>
I don’t think I would have made it without the support of my friends.<br>
I could text them and complain about my overwhelming desire for chocolate.<br>
I was buoyed up by their encouragement.<br>
And there was the element of friendly competition that existed between us too–if they were not quitting, then neither was I!<br>
Beating my sugar habit was certainly easier with friends.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/11/Screen-Shot-2015-11-09-at-3.01.53-PM.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/11/Screen-Shot-2015-11-09-at-3.01.53-PM-300x300.png" class="size_orig justify_inline border_" alt="Screen Shot 2015-11-09 at 3.01.53 PM" height="300" width="300" /></a></p>
<p>And then, the cravings started to fade.<br>
They weren’t as strong.<br>
I didn’t need to eat 2 bowls of watermelon a day.<br>
I wasn’t longing for sugar all day long.<br>
I could go to the store and not buy chocolate.<br>
And when I saw my favorite seasonal ice cream at Trader Joe’s I didn’t make excuses about it being there for just a little while and buy it.<br>
I walked right past it.<br>
The need for sugar just grew less.<br>
Well except for wanting it in my coffee.<br>
That never went away.<br>
Still, I saw progress each day, and that felt pretty great.</p>
<p>It also felt great to fit into clothes that I couldn’t a few weeks ago.<br>
I wasn’t losing more than a few pounds, but I was losing inches.<br>
My stomach was flatter.<br>
I wasn’t bloated.<br>
I also had a lot more energy.<br>
Even with less sleep than usual (which already isn’t a lot) I wasn’t having an afternoon energy crash.<br>
That was huge!<br>
Getting sugar out of my diet and filling my body with whole, real foods really was making a difference.<br>
I felt really, really, good.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/11/Screen-Shot-2015-11-09-at-3.01.33-PM.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/11/Screen-Shot-2015-11-09-at-3.01.33-PM-300x300.png" class="size_orig justify_inline border_" alt="Screen Shot 2015-11-09 at 3.01.33 PM" height="300" width="300" /></a></p>
<p>In the beginning of the challenge, when I imagined coming to the end, I thought I’d go out for fancy donuts and a giant cafe mocha.<br>
Or go out for pie.<br>
Or just eat a big bar of my favorite chocolate.<br>
But by the time I got there, I didn’t even want those things.<br>
While I was so proud to have made it 30 days sugar free, the end actually felt a little anti climactic.<br>
I just put a small teaspoon of sugar and some cream in my coffee and steered clear of sugar for the rest of the day.</p>
<p>Truth is, I was afraid to go back on sugar.<br>
I was pretty sure the addictive power of sugar would control me again.<br>
I wasn’t sure how I would manage my sugar intake.<br>
I wanted to be able to include it in my life, but I didn’t want to let it rule over me like it did before.<br>
I didn’t want to live all or nothing.<br>
But could I find a way to live somewhere in between?</p>
<p>Stay tuned to find out.<br>
And keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041572015-10-21T18:03:59-07:002019-06-25T23:51:45-07:00I Didn’t Know I Had a Sugar Addiction–Part 2<div><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/10/Screen-shot-2015-10-06-at-6.19.35-AM.png" class="size_orig justify_inline border_" alt="Screen shot 2015-10-06 at 6.19.35 AM" height="268" width="461" /></div>
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<div>In my last post I wrote about admitting that I probably had a sugar addiction, despite the fact that I co soldered myself to be a healthy eater. I was doing so many things right: making meals from scratch, rarely eating fast food, eating plenty of fruits and vegetables, staying away from many processed foods and fake ingredients. But there was no denying that my sugar craving had turned into a real need. As in, “I need sugar every day or I might die”. This may be a bit of an exaggeration, but not that much.</div>
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<div>So I decided to try to break my sugar habit by going on a 30 day clean eating challenge. I’d be doing it with sone friends for support, and we’d be eating no soy, no dairy, no grains of any kind, and NO SUGAR!</div>
<div>I knew that would be the hardest part for me, but I truly had no idea how hard.</div>
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<div>The first day of the challenge I was taking my kids on a hike. I packed a healthy lunch, a big, delicious, salad, nuts for snacking, a Lara bar and plenty of fresh fruit for my sweet cravings. I was prepared to say no to my cravings for sweet, iced coffee on the way home, and yes to downing lots of water.</div>
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<div>The day turned out to be blazing hot. Over 100 degrees in fact. So hot in fact that I didn’t feel like eating much of my food. I drank water as we hiked along the trail, rested in the shade, and played in the pool of a cool waterfall. But the hike back out was brutal. It was 103 degrees and we had no shade.</div>
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<div>Despite drinking loads of water, my headache started as soon as we got in the car. It was late afternoon, and I fought traffic, and a car full of tired kids with a raging headache.</div>
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<div>I had heard of plenty of people getting headaches as a withdrawal symptom on their first day of a clean eating challenge. But I had some coffee with almond milk to guard against caffeine withdrawals. I attributed my agony to slight heat exhaustion from the home. Surely the headache couldn’t be from the lack of sugar. Could it?</div>
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<div>That headache continued into the next day. It was one of the worst headaches of my life. At times I felt like I couldn’t see. I had to lay on the couch with an ice pack on my head. I took ibuprofen to no avail. I dry heaved.</div>
<div>It was horrible.</div>
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<div>By the end of the second day of no sugar, my head ache started to fade. I woke up the third day feeling exhausted and spent, but the headache was gone.</div>
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<div>I couldn’t believe that sugar had that strong a hold on my body. I couldn’t believe that I’d feel the effects from not eating it so quickly. I couldn’t believe that those effects would be so terrible.</div>
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<div>To be honest, I was humiliated. How could I let something have that much control over me?</div>
<div>Then I was mad. How could I let something have that much control over me?</div>
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<div>My resolve to make it through the next 28 days sugar free was strengthened. I was determined to do it. I only hoped the next phase wouldn’t be so hard as the first.</div>
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<div>How about you? Have any of you quit sugar before? Were your results as intense as mine? I’m curious to know other people’s stories.</div>
<div>And I’m hopeful that sharing mine might give you cause to believe that you can change unhealthy habits in your life too.</div>
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<div>Cheers to eating well and Living Fit!</div>
<div>Greta</div>
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Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041582015-09-23T21:47:59-07:002019-06-25T23:51:45-07:00Boot Camper Inspiration: Suzanne Dean<p>Hello Boot Campers!<img src="https://longbeachbootcamp.com/wp-content/uploads/2015/09/IMG_9875-2-300x300.jpg" class="size_orig justify_inline border_" alt="IMG_9875-2" height="300" width="300" /></p>
<p>This week we have a really exciting fitness story to share with you.<br>
If you have been around Boot Camp for a while, you have probably seen Suzanne Dean, taking class and killing it.<br>
A couple months ago I had the privilege of watching Sue complete Level 9 in the monthly levels challenge.<br>
She was the first Boot Camper to try for Level 9, and even though she is in fantastic shape, that workout pushed her to the very edge.<br>
She wasn’t even sure she could complete it, but she tried.<br>
And she finished!<br>
It was so inspiring to see her determination and strength, both inner and outer.<br>
I knew right then that I wanted to interview Suzanne and hear her whole story.<br>
Somehow I knew it would be truly inspiring.<br>
It is!<br>
Please read and be encouraged by Sue’s journey, her determination, and bravery.</p>
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LF: You have experienced a great change in your fitness level, weight, and body composition. What was it that pushed you to make such a great change in your life?</strong></p>
<p><strong>S:</strong> First, let me explain how I arrived at the point of needing such a change. I had several injuries and had to give up almost all of the activities I loved because I kept getting reinjured. The biggest loss for me was having to give up martial arts. It seemed that every new activity I tried, I would get injured.</p>
<p>Every time I had an injury, I would gain weight due to poor food choices. This also lead me to experience great levels of anxiety and depression (which I have struggled with my whole life).</p>
<p>I finally reached my all time low after my mom passed away in December 2011. I was feeling quite depressed and hopeless and was also dealing with a shoulder injury from snowboarding. Once again, the weight set in.</p>
<p>I had shoulder surgery in November 2012 and knew that I no longer could continue this harmful cycle of inactivity, overeating, and depression. In February 2013, I ended physical therapy and contacted Shannon Paul, owner of Long Beach Boot Camp, out of desperation. I had been a boot camper before, but had to stop due to a knee surgery and knew that I was too injured to start there. I asked her if she had any personal trainers she could recommend for someone with injuries and she put me in contact with Timmie Cordova. I didn’t know it at the time, but this was the game changer that I so desperately needed.</p>
<p>When I first met Timmie, I felt completely defeated. I had tried so many different diets throughout my life that I was sure I was no longer even capable of losing weight. Timmie still reminds me of the day she first met me in my building. My head was hanging low, I had zero confidence, and I had pretty much given up. During my goal setting session, I told her that I just wanted to lose 15 pounds. She wrote down the number and we moved on. In the back of my mind I figured that I’d probably reach that goal and then just gain it back and try something new when it no longer worked.</p>
<p>The first week I started training, I received a text from Timmie (while I was at work) asking me when I was going to get on the elliptical for a half hour. I was so confused. I had never been held accountable like this before. I made up some excuse about being too tired from work, but somehow I ended up getting on that stupid elliptical. This was how it all started. Little changes building to bigger changes. Everything was slow and at a pace I could manage.</p>
<p>Within weeks, my attitude started to change. My body was changing and I was seeing results. Pretty soon I was hooked and started working out for myself, rather than just for the commitment I made to my trainer. I started logging my meals and improving my nutrition. This was the beginning of my new life.</p>
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<p><strong>LF: You are a really active person. Have you always involved in fitness or sports?</strong></p>
<p><strong>S:</strong> The idea of girls in sports and fitness was completely foreign to my family when I was young. My mom said that when she was growing up, it was not proper for women to sweat. In fact, they even replaced it with the word “glowing” to make it sound less unattractive. This is why it took her a while to realize that I might want to play sports instead of continuing with my sewing class!</p>
<p>After winning an award at school for being the best girl soccer player, my mom immediately put me in AYSO soccer.</p>
<p>By high school, I stopped playing sports and got really into cycling. My parents even took me to Mexico when I was 15 to do the 50 mile Rosarito/Ensenada bike ride. In college, I ended up riding for the Cal State Fullerton Cycling Team on my road and mountain bike.</p>
<p>Near the end of college, a friend was into rock climbing and I devoted a few years to driving up to the mountains, camping with this <a style="text-decoration: none;" href="https://www.myfilletknife.com/best-camping-knife/"><span style="text-decoration: none; color: #4a4a4a; font-weight: normal;">outdoor guide</span></a>, hiking, and climbing almost every weekend.</p>
<p>However, my true passion began when I started martial arts after college. My mom had written an article about a martial arts studio and she was sure that I would love it. Of course I did and ended up earning a black belt in Tae Kwon Do. I competed in fighting and forms and trained about every day. I later on went on to learn and test in an Israeli martial art, Krav Maga.</p>
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<strong> LF: You work out with a lot of injuries. Can you explain how you got those injuries, and describe what it has been like to workout with different injuries–was it scary at first, hard, discouraging? How have you found success with working out with injuries?</strong><strong><br>
S: </strong>I’ve had two knee surgeries and a shoulder surgery due to various tears (ACL, Meniscus, Rotator Cuff) from martial arts and snowboarding (not at the same time!).The major complication I had was after my first knee surgery when I somehow got that 1 in a million risk with lower limb surgery. I had a pulmonary embolism. I honestly owe my life to my wife Sue who demanded that I go to ER. I have no idea how I survived, but I am incredibly thankful for my wife and that the doctors finally decided to do tests for blood clots. Being immobile for over a week, made healing difficult for my knee and I ended up needing another surgery a year later.All surgeries after that have been a little more complicated. I have to inject myself with Lovenox (a blood thinner) for 1 week up to a month (depending on the type of surgery). This slows my healing time, but it’s obviously worth it.
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<p><strong>LF: Explain how achieving such a great change in your fitness level has changed your life.</strong></p>
<p><strong>S:</strong> I’m 44 years old and am in the best shape ever. My health and my wife’s health have improved tremendously. Sue has now joined me on what she calls my “Epic Fitness Quest.” My LDL dropped 45 points. My waist went from 38 inches to 28 inches, which indicates lower risk of heart disease. I’ve lost about 18% body fat. I went from being in the obese range to athlete. I’m also down about 50 pounds from my highest weight.I am confident. I feel good about my body. This is the first time I’ve ever been able to see my abs!I love pushing and challenging myself. My depression and anxiety have improved and I’m loving my new lifestyle.</p>
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LF: Do you have any advice for other boot campers who are facing things you have faced: weight to lose, chronic injuries, or just need some encouragement to keep going?</strong></div>
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<p> <strong>S:</strong> I actually believe that my injuries forced me to get my nutrition solid. Had I been able to continue with all of my high impact activities, I would have continued to go up and down in weight, with the trend always slightly going up. For example, when I was into kickboxing, I pretty much ate what I wanted. I didn’t see any improvements in my body, but my weight relatively stayed the same. The difference was that when I stopped being able to do kickboxing because of an injury, illness, or life just got too busy, I would put on weight like crazy. Then I would go into a depression and the weight gain cycle would continue.</p>
<p>Now that doesn’t happen. The month before last, my knee flared up and I was off it for almost 2 weeks. I still had a 1.5% body fat loss that month because my nutrition didn’t waiver and I just worked upper body. I no longer “emotionally” eat after a setback or injury. The words that stick with me are, “You can’t out train a bad diet.” This may sound weird, but I’m actually thankful that I was forced to learn this lesson. This will last me my lifetime and I’m so much healthier than when I was able to run and jump and kick stuff! I will never go back to an unhealthy lifestyle.</p>
<p>Aside from nutrition, which is most of the battle, my advice is to be safe and listen to your body. I’ve finally learned that just because other boot campers may be running faster and/or getting through the workout faster, doesn’t mean that you should risk injury or form to compete.</p>
<p>Depending on the activity, I may always come in last or need a modification that involves a completely different exercise than the rest of the class. It doesn’t mean that I’m not as strong as everyone else. As soon as I let go of not trying to beat everyone, I become more successful.</p>
<p>Since I do have permanent injuries that forbid any high impact activities, I am fortunate enough to be able to complete the levels testing at boot camp with modifications. My running is through burpees. It doesn’t sound fun, but boy have I gotten fast at them. Levels help me see my progress and be able to push myself to limits that just aren’t possible in regular workouts.</p>
<p>Although I’d rather not have any injuries and I’d love to be able to run and do bleachers with the rest of the group, I’m actually thankful for all that I have learned through my challenges and having to modify. I honestly believe that I am much stronger for it.</p>
<p><strong><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/09/IMG_9875-2.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/09/IMG_9875-2-300x300.jpg" class="size_orig justify_inline border_" alt="IMG_9875-2" height="300" width="300" /></a></strong></p>
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Thank you so much, Sue, for so bravely sharing your story.<br>
You are truly an inspiration!<br>
Keep on Living Fit!<br>
Greta</p>
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Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041592015-09-15T15:25:39-07:002019-06-25T23:51:45-07:00September Camper Highlight – Carol V.<p> </p>
<p>This month, Carol was chosen as our Camper Highlight because of her incredible effort in making her workouts a priority. Being the mother of a young daughter, she has often attended class with just a couple hours of sleep and given it her all. She always has a smile on her face and has a wonderfully warm spirit! Congratulations Carol!</p>
<h2><strong>Why did you join LBBC?</strong></h2>
<div id="yui_3_16_0_1_1441989924953_10875">
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/09/IMG_4859.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/09/IMG_4859-300x225.jpg" class="size_orig justify_inline border_" alt="IMG_4859" height="225" width="300" /></a>I had recently moved to long beach from Pasadena and did not like the gyms in my area. A co-worker of mine was a part of LBBC and kept inviting me but, I was so intimidated it took 3 months for me to actually show up to a class. I started at the end of 2010 here and there but nothing official. Then I made it my 2011 NYE resolution and joined the unlimited package. Knowing I had access to so many classes it pushed me to work the hardest ever. I had paid for so many trainers and NEVER did I see the results I did with LBBC nor did I ever feel so motivated by a group of people. <br clear="none"><br clear="none">When we got pregnant I was considered high risk. I continued to work out until I was 6 months, when sadly I pulled an ab muscle from coughing so hard and was not able to come back. I tried to re-start again when Amelie was 4 months but, little did I know, a set schedule was NOT in Amelie’s plan. <br clear="none"><br clear="none">So, I officially came back this May. I was so intimidated again. I went from feeling like an athlete to starting over. I knew I had to start somewhere so I jumped in full force again. First month I did 6 days straight! This was so hard to do. The second month I weaned Amelie off and once again I was not able to push myself the same way. This was the absolute hardest. No one prepares you for the emotional roller coaster ride this takes. If it wasn’t for my commitment to show up, I would have lost it. Working out this hard kept me emotionally stable and allowed me to release it all. The last two months have been challenging trying to find my groove in all this but, I know I can do this.I feel so lucky to have so much support from not only our amazing trainers but my peers who cheer me on when I want to give up.</p>
<h2><strong>What is your goal?</strong></h2>
<p>I would like to fit into some of my pre-baby clothes! Ok, ok a real one…my goal is to be fit, healthy and embrace the new me. I want to feel and be toned!</p>
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<h2><strong>What is your favorite exercise? </strong></h2>
<p>You wouldn’t believe it from my huffing and complaining but, my favorite exercise are the days we do bleachers plus any set. On those days I feel like a bad ass! Just knowing I was able to accomplish such a crazy workout it the best feeling ever!<br clear="none"><br clear="none"></p>
<h2><strong>What do we not yet know about you?</strong></h2>
<p>Hmm… so much but here is one. English is my second language. Although I was born here, my parents immigrated here from El Salvador in the early seventies in hopes of a better future and raised me speaking only spanish until I got to school. My father was very clear that I needed to learn both languages at their fullest so he taught me, unwillingly, to read and write spanish before I even started kindergarten. He then made sure I read a ton of English Literature to ensure I was proficient in English too. It was a very strict household but, because of their dedication and hard work, I can proudly say I am 100% bilingual. I am also the first person in my family to attain a college degree.<br clear="none"><br clear="none"></p>
<h2><strong>What has been your biggest accomplishment so far?</strong></h2>
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<p>I used to say graduating from college since I juggled a full-time job and went to night school for 5 years. Today I can now say that my biggest accomplishment is staying home to raise our daughter Amelie.</p>
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Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041602015-08-28T22:24:11-07:002019-06-25T23:51:45-07:00Whole Life Challenge Fall 2015<p>The Whole Life Challenge is a worldwide 8-week challenge to take control of your health & fitness level. We are proud to invite you to participate with us.</p>
<p>How It Works, Game Rules, How to Win, Prizes, Prelim/Final Event, Halfway Potluck, Group Workouts</p>
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<h3>How It Works (Overview)<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/01/Seal-blue-Sept2015.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/Seal-blue-Sept2015.png" class="size_orig justify_inline border_" alt="Seal-blue-Sept2015" height="216" width="216" /></a>
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<ol>
<li>Join Team LBBC
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<strong><a title="Whole Life Challenge" href="http://www.whole.lc/wlcfall15/pt/longbeachbootcamp" target="_blank">Sign-up</a> </strong>for $39 Until Sept 5th, 2015</li>
<li>Join Team LBBC</li>
<li>Write down your goals for the challenge</li>
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<li>Select your Nutrition Level
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<li>Kick Start – just getting started</li>
<li>Lifestyle – looking for long term lifestyle program</li>
<li>Performance – strictest level</li>
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<li>Take Your Preliminary Measurements
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<li>A measurable workout</li>
<li>Basic body measurements
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<li>Weight or</li>
<li>Body Fat % or</li>
<li>Waist & Hips in inches</li>
</ol>
</li>
<li>Before photos</li>
</ol>
</li>
<li>Play the Game
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<li>Get points for nutrition, exercise, stretching, water, supplements (vitamins), lifestyle & reflection</li>
</ol>
</li>
<li>Use the Daily Play Tab to record your score
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<li>Enter your points online daily after 8pm until midnight the following night (28 hrs to add points).</li>
</ol>
</li>
<li>Take your Final Measurements
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<li>Last Saturday of the game</li>
</ol>
</li>
</ol>
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<h3><a href="https://wholelifechallenge.zendesk.com/hc/en-us/articles/204509235-The-Complete-Game-Rules" target="_blank">Official Game Rules</a></h3>
<p><strong>Challenge Day 1</strong> Pre-Game Snapshot<strong><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/weight-loss-2-300x235.jpg" class="size_orig justify_inline border_" alt="weight-loss-2" height="212" width="270" /></strong> (Prelims)</p>
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<li>Body Measurements <strong>Sept 19th</strong> (2 Choices)
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<li>At LBBC Opening Day</li>
<li>On own</li>
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<li>Workout <strong>Sept 19th 8am at Wilson High Quad</strong>
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<p><strong>Challenge Day 2-56 </strong>Daily Game Play</p>
<ul>
<li>Enter points daily (starting at 8pm daily until midnight the following night)</li>
<li>
<strong>Eat</strong> WLC-compliant food. <strong><a title="Whole Life Challenge Nutrition Rules" href="https://wholelifechallenge.zendesk.com/hc/en-us/categories/200348489-Nutrition" target="_blank">Nutrition Rules</a></strong>
</li>
<li>
<strong>Exercise</strong> for 10 minutes a day. <strong><a title="Whole Life Challenge Exercise & Mobility Rules" href="https://wholelifechallenge.zendesk.com/hc/en-us/categories/200364195-Exercise-Mobility" target="_blank">Exercise Rules</a></strong>
</li>
<li>
<strong>Stretch</strong> for 10 minutes a day. <strong><a title="Whole Life Challenge Exercise & Mobility Rules" href="https://wholelifechallenge.zendesk.com/hc/en-us/categories/200364195-Exercise-Mobility" target="_blank">Mobility Rules</a></strong>
</li>
<li>
<strong>Drink</strong> <strong>water</strong> (1/3 body weight in ounces each day) <strong><a href="https://wholelifechallenge.zendesk.com/hc/en-us/categories/200378085" target="_blank">Water Rules.</a></strong>
</li>
<li>
<strong>Supplement</strong> of your choice (like fish oil, vitamin D, probiotics, a multivitamin, etc.) <strong><a href="https://wholelifechallenge.zendesk.com/hc/en-us/categories/200378085" target="_blank">Rules.</a></strong>
</li>
<li>
<strong>Lifestyle</strong> habit, make it a part of your day. <strong><a href="https://wholelifechallenge.zendesk.com/hc/en-us/categories/200378085" target="_blank">Rules. </a></strong>
</li>
<li>
<strong>Reflection</strong>, write about how you did for the day. <strong><a href="https://wholelifechallenge.zendesk.com/hc/en-us/categories/200378085" target="_blank">Rules.</a></strong>
</li>
</ul>
<p><strong>Challenge Day 57</strong> Post-Game Snapshot (Finals)</p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/mans-weight-loss-300x203.png" class="size_orig justify_inline border_" alt="man's weight loss" height="203" width="300" /></p>
<ul>
<li>Body Measurements</li>
<li>Workout</li>
</ul>
<p>Visit the <strong><a title="Whole Life Challenge Rules" href="https://wholelifechallenge.zendesk.com/hc/en-us/articles/204509235-The-Complete-Game-Rules" target="_blank">WLC website</a> </strong>for more details</p>
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<h3><strong>How Do I Win?</strong></h3>
<p>You “win” by taking control of your health by committing to an all-natural diet, regular exercise and a positive attitude. (If you’re interested in the prospect of winning prizes however, there are plenty of categories to win in!) We know you’ve been working your buns off! (Or building them up <img src="https://s.w.org/images/core/emoji/11/72x72/1f609.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /> We want to show how proud we are, and award you with prizes fitting of your hard work. Stay tuned to learn what you can win! Prizes will be announced in the second half of the challenge.</p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/Celebration-Workout-300x300.jpg" class="size_orig justify_inline border_" alt="Celebration Workout" height="240" width="240" /><br>
Prizes will be awarded for:</p>
<p>1. First place overall + from each of 3 levels<br>
2. Second Place overall + from each of 3 levels<br>
3. Third Place overall + from each of 3 levels<br>
4. Most Improved Workout Time<br>
5. Most Spirit (voted by other campers)</p>
<p>Additionally: Weekly prizes will be awarded to various, unsuspecting WLC participants, so keep up the great work!</p>
<p>Weekly prize categories include: Most Points Earned, Best Boot Camp Attendance, Best Attitude, Most Facebook/Cyber Team Support and Funniest Reflection</p>
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<h3><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/01/Prelim-Workout.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/Prelim-Workout-300x200.jpg" class="size_orig justify_inline border_" alt="Prelim Workout" height="200" width="300" /></a></h3>
<h3><strong>Prelim Event</strong></h3>
<p>When: Saturday, September 19th, 2015<br>
Where: Wilson High School<br>
<a href="http://longbeachbootcamp.com/blogs/100s-workout-for-whole-life-challenge-5924"><br>
</a></p>
<p>(Make up times to be listed)</p>
<p> </p>
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<p>_______________________________________________________________________________________</p>
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<h3><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/01/Prelim-Workout.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/Prelim-Workout-300x200.jpg" class="size_orig justify_inline border_" alt="Prelim Workout" height="200" width="300" /></a></h3>
<h3>Final Event</h3>
<p>When: Saturday, November 14th 8am-9am<br>
Where: Wilson High School</p>
<p>Make-up times for those who can’t attend:<br>
To be announced.</p>
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<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/01/505.jpg"> </a></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041612015-08-16T13:14:39-07:002019-06-25T23:51:45-07:00August Camper Highlight – Maggie G.<h2><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/08/20150817_063512.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/08/20150817_063512-225x300.jpg" class="size_orig justify_inline border_" alt="Maggie G and Lindsay" height="300" width="225" /></a></h2>
<h2>1.Why did you join LBBC?</h2>
<p>I have always been an active person and exercised on a regular basis but I was looking for a different work out, one that involved more of a community than just my solo running. The awesome Debby Lalonde, my friend and neighbor (and long time Boot Camper), had been after me for a while to check out LBBC. So I joined her at the 9am Rec Park class the week after Labor Day 3 years ago and have been coming back ever since.</p>
<h2>2.What is your goal?</h2>
<p>Initially, I wanted to get in better shape and lose some weight. That is still definitely part of it, but now it’s much more. Boot Camp has taught me how to be stronger, make better choices and live a healthier life style. The balance, strength and overall wellness that it gives me is so important and I want to continue down this path. As my 8 year old daughter said the other day, “Mom, you will live to be 100 years old since you go to Boot Camp!”</p>
<h2>3. What is your favorite exercise?</h2>
<p>I can’t say that I have a “favorite” exercise. What I like is the variety. I can’t believe that every workout is different. No class is repeated twice and that keeps me on my toes and also helps me to use different muscle groups and improves my balance.</p>
<h2>4.What do we not know yet about you?</h2>
<p>My father was an amateur boxer and boxed with his Navy team during World War II. He later went on to train amateur fighters. Growing up, we had a wide range of boxers from every culture and race coming to our house to hit the speed or heavy bag, jump rope or spar in our garage and back yard. My father was very passionate about the sport and while I never became a boxing fan, I greatly admired his dedication to the sport and the inspiration and training he provided to the young men who looked up to him as a mentor and coach.</p>
<h2>5.What has been your biggest accomplishment so far?</h2>
<p>I am pleased and surprised at how long I have been able to maintain a 5:30am workout schedule 3 days a week. The women in my 5:30amHughes class rock and provide such inspiration to keep me at it. Running the hill on Friday mornings is the beginning of my weekend routine. And keeping David Lalonde as my carpool buddy is an accomplishment in itself!</p>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041622015-08-16T12:52:19-07:002019-06-25T23:51:45-07:00Why we Strength Train<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/08/Why_Strength_Train.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/08/Why_Strength_Train-300x225.png" class="size_orig justify_inline border_" alt="Why Strength Train" height="225" width="300" /></a></p>
<p>So I wanted to remind our Boot Campers of other things that happen to our bodies as a result of working out. We aren’t just working out to be thinner for a wedding or to look good at our 20th High School Reunion. Not only is fitness a lifestyle, but amazing things are happening on the insides of our bodies that we cannot see.</p>
<p>Have you noticed any changes since beginning your journey? Have you been able to decrease the amount of medications you are taking ? Do you feel more confident, more agile, less fatigued?</p>
<h2>1. We are building bone density</h2>
<p>Strength training can keep our bones strong and help ward of diseases such as Osteopenia (the beginning of osteoporosis) and Osteoporosis (brittle bones). Any weight-bearing exercise and activities that promote balance and good posture are beneficial for your bones, but walking, running, jumping, dancing and weightlifting are particularly helpful.</p>
<h2>2. We can lower our blood pressure and resting heart rates</h2>
<p>With time, regular physical activity strengthens the heart and improves the overall function of the circulatory system. Blood pressure should be less than 120/80 mm Hg a normal Resting Heart Rate for active adults should be somewhere between 50-75 bpm’s.</p>
<h2> 3. Our Metabolism is on fire! Burning calories like crazy</h2>
<p>If we were just “Cardio Queens” we would be create a lean body, however we wouldn’t have much muscle. But because we strength train AND do cardio both we are Fitter, Faster, Stronger and Healthier. Our muscles burn more calories than fat 3:1. Also, because muscle is denser it takes up less space than fat.</p>
<h2>4. Exercise improves mood and decreases stress;</h2>
<p>Endorphins y’all</p>
<p>Physical activity stimulates Endorphin production, leaving you feeling happier and more relaxed. You may also feel better about your appearance when you exercise regularly, which can boost your confidence and improve your self-esteem. Because you are feeling so awesome about your accomplishments and your SELF you will find that your energy levels go up to match this new you <img src="https://s.w.org/images/core/emoji/11/72x72/1f609.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /> Endorphins are natural painkillers — and also improve the ability to sleep, which in turn reduces stress.</p>
<h2>5. Exercise promotes better sleep</h2>
<p>Couldn’t we all sleep better? Regular physical activity can help you fall asleep faster and deepen your sleep. Research has shown exercise can help to improve not only the quantity of sleep but also the quality! Daytime physical activity may stimulate longer periods of slow-wave sleep, the deepest and most restorative stages of sleep. So don’t exercise too close to bedtime, or you may be too energized to fall asleep.</p>
<p>Resources: Lindsay Del Rossi, <a href="http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389?pg=2">Mayoclinic.com</a>, <a href="http://www.finerhealth.com/Lecture/sld011.html" target="_blank">Finerhealth.com,</a> <a href="http://www.livestrong.com/article/314364-the-effect-of-exercise-on-blood-pressure-pulse/" target="_blank">Livestrong.com</a>, <a href="http://www.adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety" target="_blank">adaa.org</a>, <a href="https://www.psychologytoday.com/blog/sleep-newzzz/201309/better-sleep-found-exercising-regular-basis-0" target="_blank">psychologytoday.com</a></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041632015-07-24T15:54:33-07:002019-06-25T23:51:45-07:00Why I Don’t Work Out Alone<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/07/IMG_7198.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/07/IMG_7198-300x225.jpg" class="size_orig justify_inline border_" alt="IMG_7198" height="225" width="300" /></a></p>
<p>This week when I showed up for my usual Wednesday nigh bleacher class, I was expecting to run lots of stairs.<br>
I was not expecting to run a timed mile.<br>
So when Timmie said we were, I immediately gave myself an out.<br>
“I’m not mentally prepared for this. We always do these at the end of the month. I didn’t eat right today. I’m not ready.”<br>
I had a lot of excuses.</p>
<p>Timmie apologized and said she knew she was springing it on us, but urged us to try our hardest anyway.<br>
She drew a line in the dirt and called for us to start.<br>
And off we ran.<br>
Before I was halfway through my first lap, I had decided I was going to beat my mile time.<br>
I just couldn’t <em>not</em> try.<br>
Timmie expected more from me and I hated to disappoint her.<br>
Or myself.<br>
My goal was to break my 8:01 mile time.<br>
I wanted to be under 8 this time.<br>
It was not going to easy.</p>
<p>From the start of the mile, my speedy boot camp buddy Jannee, ran with me.<br>
Jannee’s mile time is a good 30 seconds faster than mine, but she paced me every step of the way.<br>
When I wanted to slow down, she was right there, pushing me to keep going.<br>
And when we rounded the last corner, she said, “do you want to sprint this last part?”<br>
I couldn’t say a word, but just dug deep and ran harder.<br>
She finished ahead of me, and I heard her time was under 8.<br>
What was mine?<br>
Timmie called out, “7:59!” and I collapsed on the grass calling out, “Thank you Jesus!”<br>
It was such a moment of triumph for me.<br>
And I could not have done it alone.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/07/IMG_7197.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/07/IMG_7197-300x225.jpg" class="size_orig justify_inline border_" alt="IMG_7197" height="225" width="300" /></a></p>
<p>In fact, left on my own, I wouldn’t have tried to run an 8 minute mile at all.<br>
I’d be happy to just chug along at whatever pace felt comfortable, and not too hard.<br>
But Timmie has encouraged me to dream bigger.<br>
She has pushed me out of my comfort zone.<br>
Every month my timed mile has gotten faster.<br>
And. It. Is. Hard.<br>
I hate it the whole time I’m running.<br>
But when it is done, I’m so proud of what I have accomplished.<br>
It is worth panting for breath, feeling like I might throw up, and the sore, quivering legs.</p>
<p>However, I know I wouldn’t push myself this hard without outside help.<br>
I need a team behind me and beside me.<br>
I need trainers who help me be my best.<br>
I need workout buddies who run alongside me, text me to make sure I’m coming to class, complain with me through endless rounds of burpees with me, and then cheer with me when we are done.<br>
Once I started my LBBC classes, it didn’t take me long to figure out why I never stuck with exercise before–I can’t work out alone.<br>
But Long Beach Boot Camp changed that for me.<br>
It’s so much better with friends!</p>
<p>If you are fortunate enough to be a part of Long Beach Boot Camp, I know you can relate to what I am saying.<br>
Working out consistently and pushing hard is not easy to do.<br>
But being a part of this community makes it easier.<br>
And if you are struggling with regular workouts, may I suggest you find a class time that works for you and commit to attending it faithfully for a month?<br>
Get to know the trainer and campers.<br>
Plug yourself in and reap the rewards.<br>
I promise, it will make a difference.<br>
Keep in mind these words Timmie shared with us at class this week:<br>
“You will either step forward into growth, or step backward into safety.”<br>
I hope you’ll step forward.<br>
Now keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041642015-07-18T15:22:16-07:002019-06-25T23:51:45-07:00July Camper Highlight<div>
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<h2 dir="ltr"><strong>Why did you join Long Beach Boot Camp?<a href="http://longbeachbootcamp.com/wp-content/uploads/2015/07/Jannee.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/07/Jannee-221x300.jpg" class="size_orig justify_inline border_" alt="Jannee" height="300" width="221" /></a></strong></h2>
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<div>
<p>I initially joined to get in shape quickly before my best friend’s wedding. I had been in training programs in the past and knew how to reach short term goals. I honestly thought I would do Bootcamp for a month and then go back to my normal inconsistent routine but in that first month I was hooked to the trainers and the way I felt. So now almost 4 years later here I am.</p>
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<h2 dir="ltr"><strong>What is your goal?</strong></h2>
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<p>My goals have changed since starting Bootcamp. For so long it was about the number on the scale and toning up. Then my goal gradually moved to decreasing body fat and now it is really about performance based goals. I am realizing that performance goals are so much more satisfying. The positive body changes happen too but with much less obsession over them. My current goal is to increase my mileage and speed for my first half marathon. Ultimate goal is to finish without stopping but I would love to make it at a 10 minute mile pace.</p>
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<h2 dir="ltr"><strong>What’s your favorite exercise?</strong></h2>
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<p>Favorite is a strong word. I have a love/hate relationship with sprints. For those of you who have suffered because of my suggestion to add more sprints to class I want to sincerely apologize!</p>
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<h2 dir="ltr"><strong>What do we not yet know about you?</strong></h2>
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<p>Hmmm…. I think most of you know I am a marriage and family therapist. I specifically work with children and families involved with the Department of Child and Family Services. But what you may not know is Bootcamp allows me to keep doing my job. We all need something to help cope with stress and my thing could’ve so easily been wine (and admittedly it sometimes is). Bootcamp keeps my body strong, my mind strong, and allows me to deal with all the stressors that my job and life in general just throws at me.</p>
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<h2 dir="ltr"><strong>What has been your biggest accomplishment so far? </strong></h2>
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<div>
<p>I want to say it’s improving my mile time after The Motivation Mile challenge but I actually think it was conquering box jumps. I was so terrified of those. Turns out I have a very strong protective instinct and I am not a fan of falling. Even with Timmie coaxing me I couldn’t get my body to jump. Timmie actually had to stand by me and hold my hand through it and then it was like a switch. Suddenly I was totally fine and jumping the bleachers and benches like it was no big deal.</p>
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Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041652015-05-27T09:48:56-07:002019-06-25T23:51:45-07:00What Do We Offer<div>
<h1 style="text-align: left;"><span style="color: #e00000;"><span style="color: #000000;">We make fitness fun!</span><br>
</span></h1>
</div>
<h3>Long Beach Boot Camp offers the following:</h3>
<ol>
<li style="list-style-type: none;">
<ol>
<li>Functional Training</li>
<li>Cardio</li>
<li>Circuit Training</li>
<li>Meditation</li>
<li>Resistance Training</li>
<li>RunDay</li>
</ol>
</li>
</ol>
<p> </p>
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<p><span style="border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer; top: 36px; left: 20px;">Save</span></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041662015-05-22T14:19:27-07:002019-06-25T23:51:45-07:00Yes, I Really Do Like To Exercise<p>If you spend any time around me, or follow me on social media, you know I like to exercise.<br>
I am not quiet about it, because I love it so much.<br>
But sometimes, people still don’t believe me.<br>
Recently one of my friends asked me, somewhat incredulously, “so you really like to exercise? <em><strong>Really</strong></em>?”<br>
I grinned big and said, “yes. I really do. I really, really do!”</p>
<p>I understand her disbelief.<br>
Because it was’t too long ago that I thought anyone who enjoyed working out was either<br>
a. crazy<br>
b. lying<br>
or<br>
c. both.<br>
I always wanted to like working out.<br>
I really, really did.<br>
But t no matter how I tried, it just wasn’t my thing.</p>
<p>Until Boot Camp.<br>
Then something clicked.<br>
Maybe it was because it was the first time I stuck with something long enough to make it a habit.<br>
And by “stuck with it” I mean working out 6 days a week for a month.<br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2015/05/21-days.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/05/21-days-300x300.jpg" class="size_orig justify_inline border_" alt="21-days" height="300" width="300" /></a><br>
Maybe it was because it was the first time I had ever worked out with the support of trainers to guide me, encourage and push me.<br>
Or maybe it was because I had finally reached a place where I was ready to change my life.<br>
I think it was really a combination of all those things.<br>
And here I am, 2.5 years later, working out on my vacations, and missing Boot Camp terribly if I don’t make to every class each week.</p>
<p>I’ve thought about the reasons I now love exercise like I love air and water.<br>
Maybe you can relate to mine, and maybe you have others.<br>
Or maybe these will inspire you to embrace fitness for a new reason you hadn’t thought of.</p>
<p>1. <strong>Exercise makes me feel good.</strong><br>
Until I began exercising regularly, I didn’t know the power of endorphins.<br>
Besides making me feel better physically, endorphins make me feel better mentally and emotionally.<br>
I go so far as to call exercise my therapy, and I believe it has been.<br>
I wrote more about that <a href="http://longbeachbootcamp.com/blogs/living-fit-greta-eskridge/exercise-mental-health-and-my-2-year-boot-campa">here</a>.</p>
<p>2. <strong>I like to have something that is just for me.</strong><br>
I’m a stay at home mom to 4 kids.<br>
I also home school.<br>
I am with my kids 7 days a week, and about 14-15 hours a day.<br>
I am also a wife, and I run our household.<br>
There are a lot of people and things who need me and need my time.<br>
The hour I spend working out is precious time to me because I don’t have to think about anyone else.<br>
I just focus on me, on my body, and my thoughts.<br>
I struggled a long time to admit that I needed this kind of break.<br>
And then I struggled with feeling guilty about it.<br>
But now it has become an essential part of my life and well being, and I celebrate it.</p>
<p>3. <strong>Its important for me to challenge myself to do new things</strong><br>
How many of us do the same thing every day?<br>
We don’t vary much from our routine–get up, go to work or take the kids to school, run errands, come home, make dinner, watch tv, and go to bed.<br>
But where is the passion and excitement in that?<br>
Pursuing a fit life style has brought new challenges to my life, and helped me do things I never dreamt I could do.<br>
That is such an amazing feeling!<br>
Whether I’m pushing myself to do more burpees, run a faster mile, train for that 1/2 marathon, or make it to boot camp 6 days in one week, meeting that challenge leaves me feeling empowered and motivated.<br>
Those are things I don’t want to let go of.<br>
I wrote a little bit more about that feeling <a href="http://longbeachbootcamp.com/blogs/living-fit-greta-eskridge/embrace-your-strength-7433">here.</a></p>
<p>4. <strong>I want to be fit so I can play with my kids</strong><br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2015/05/tree2.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/05/tree2-225x300.jpg" class="size_orig justify_inline border_" alt="tree2" height="300" width="225" /></a><br>
I never thought that being able to climb trees would be an outcome of regular exercise, but it has been.<br>
Because I am in good physical condition, I can run with my kids, or chase after my wandering 3 year old.<br>
I can lift them to branches out of reach so they can climb trees, and then I can climb after them myself.<br>
I can carry them on my back when they hike gets too long for little legs.<br>
I can scramble over rocks alongside them, or race down grassy hills, laughing and yelling like the biggest kid in the group.<br>
Instead of sitting on the sidelines being a witness to their childhood adventures, I get to be an active participant.<br>
That alone is worth every sore muscle, every early morning class, and even those dreaded burpees.<br>
I share a bit more about this <a href="http://longbeachbootcamp.com/blogs/living-fit-greta-eskridge/why-im-glad-to-have-an-able-body-6667">here</a>.<br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2015/05/tree1.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/05/tree1-225x300.jpg" class="size_orig justify_inline border_" alt="tree1" height="300" width="225" /></a></p>
<p>So what pushes you to exercise?<br>
What are your motivations?<br>
If you are struggling in that area, I challenge you to think about it and make your own list.<br>
Ask yourself why fitness is important to you and think about the good it has brought to your life.<br>
And if you aren’t there yet, think about the good you’d like it to bring into your life.<br>
Then go after those goals!<br>
Give yourself a month to make it a habit, and before you know it, you’ll find you love it too.<br>
Now keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041672015-05-01T14:53:04-07:002019-06-25T23:51:45-07:00May’s Motivation Mile Challenge<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/04/Motivation_Mile_Queen_Mary.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/04/Motivation_Mile_Queen_Mary-300x300.jpg" class="size_orig justify_inline border_" alt="Motivation_Mile_Queen_Mary" height="300" width="300" /></a></p>
<div>
<ol>
<li>
<b>Challenge Goal:</b> 1 mile a day that’s recorded by any tracking device, app or sports watch etc.</li>
<li>
<b>Tracking Device:</b> For it to count, you must use a tracking device like a garman, running app from your phone to show your completed mile and tag us on FB.</li>
<li>
<b>Post & Tag:</b> Use the hashtags “runlongbeach #werunlongbeach #longbeachbootcamp #motivationmile #onemile365 and tag us</li>
<li>
<b>May 1st – 31st: </b>Run/walk/crawl for 1 mile a day</li>
<li>
<b>May 1st:</b> Time your 1st mile.</li>
<li>
<b>May 6th </b>time the first mile in class <i>(trainers </i><i>administer – mark a mile with mapmyrun or another app</i><i>)</i>
</li>
<li>
<b>May 27th</b> time the last mile in class and applaud the difference. <i>(trainers </i><i>administ<wbr></wbr>er – mark a mile with mapmyrun or another app</i><i>)</i>
</li>
<li>We want to build a community of motivation and support around this. This is a doable goal that yields results.</li>
</ol>
</div>
<p><b><i>Please read timmie’s blog so you understand where motivation mile came from!</i></b></p>
<p><b>Timmies Blog:</b></p>
<p>Changing the World One Mile at a Time</p>
<p>“Running is the greatest metaphor for life, because you get out of it what you put into it.” – Oprah Winfrey</p>
<p>Why is running so life changing? Even more important, why does talking about it motivate others?</p>
<p>I have been a personal trainer and running coach for almost 9 years now, but never have I been so unconcealed. I have never understood the importance of putting it all out there until now. On January 1, 2015 after giving birth to my twins in October I decided to commit myself to something as a new mother to help me lose the 60 lbs. I had gained in my pregnancy. I had never in my life had to lose this kind of weight and so I needed to KNOW that I would make it happen. I had never committed to something that I viewed as “doable” as a personal trainer and coach. With a nickname Timmie Torture you don’t do doable. Until now at least. Being clear with my own personal purpose and putting it out there seemed to resonate with people, and resonating with people was how to help the masses and the masses is who I wanted to reach.</p>
<p>As a coach we are on stage. As a coach we are looked to. As a coach we must practice what we preach. I committed on this day that I would run one mile a day for 365 days. It was on this day that “doable” would become the mantra of Timmie Torture and so many others. Now, it didn’t feel so doable at first. I hadn’t run in over a year, I was carrying an extra 60lbs and it was definitely out of my comfort zone. Frame of mind is crucial and I knew thinking of this as doable was how I was going to attack this goal. Telling myself and so many others that 1 mile a day is doable, not easy, but doable is what I knew would keep us on track. It was on this day that I would finally give back as a trainer in so many more ways than I have ever before and that I ever thought possible. It was on this day, although I had no idea at the time, that my life would change by motivating others. It was on this day that I would also be motivated by those I was motivating. It was on this day that my fitness journey would give birth to a new normal called <strong>Motivation Mile</strong>.</p>
<p>I decided to document my one mile journey on social media in order to be completely transparent. I didn’t know what to expect, I just knew my journey was starting off more difficult than I had thought it would be and I wanted to show my friends and clients that even Trainer Timmie struggles and has obstacles to overcome. Instantly my Facebook and Instagram community began encouraging me. Within days I was being motivated to continue by those who were following my story. I had no idea what this simple daily mile would become. Alisha Lopez, also a coach, then reached out as she saw what was unfolding. “Do you see what you are doing?” she asked. “No, what?” I responded. “By posting your story of weight loss as a personal trainer who had never walked in those shoes before, you are motivatingothers. By being transparent you are encouraging the world around you to join in.” She was right. “What are you going to do about it?” “Nothing” I thought to myself. I felt silly as I thought about it because I had no answer. I would just keep putting one foot in front of the other. I would keep making steps toward achieving my goal of getting back to my pre-pregnancy weight. I would keep watching this community grow as more and more would join in on the daily mile. Alisha didn’t think this was enough and she was right. I had something to offer. I was on the same page as so many others for the first time in my coaching career. I was a client and an out of shape mother looking for something to help me. I had found something so simple and so life changing and I needed to do more than just share.</p>
<p>After receiving countless messages of how I was motivating others, seeing many posts on social media of others joining in on my one milejourney, and after sharing tears with clients over why this journey was so raw and helpful, <strong>Motivation Mile</strong> would become a platform to finally help the masses. I would finally as a one-on-one trainer be able to reach more people then ever before. This had been a dream of mine and Alisha was helping me make this dream come true. Also a mother of twins, also a coach, Alisha not only walked in my shoes, but she shared the same dream of helping more. “I am not doing enough,” she said to me one day during a <strong>Motivation Mile</strong> meeting. We both wanted to do more. We both had to do more.</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041682015-04-30T02:21:48-07:002019-06-25T23:51:45-07:003 Cheers for Bernice!<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/04/photo-1-14.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/04/photo-1-14.jpg" class="size_orig justify_inline border_" alt="photo 1-14" height="522" width="640" /></a></p>
<p><span style="font-family: Consolas, Monaco, monospace; font-size: 12px; line-height: 18px;">On Monday night my friend Bernice ran her first mile without stopping.<br>
</span><span style="font-family: Consolas, Monaco, monospace; font-size: 12px; line-height: 18px;">6 months ago when she started Boot Camp she couldn’t run at all.<br>
And now she has run a whole mile at once!<br>
</span><span style="font-family: Consolas, Monaco, monospace; font-size: 12px; line-height: 18px;">Isn’t that awesome?!!<br>
</span><span style="font-family: Consolas, Monaco, monospace; font-size: 12px; line-height: 18px;">With regular, Boot Camp attendance and hard work, Bernice has also gone from being on 3 blood pressure medications to 1.<br>
She has lost weight and inches.<br>
</span><span style="font-family: Consolas, Monaco, monospace; font-size: 12px; line-height: 18px;">She works hard every class and I have loved watching her getting stronger and faster with every passing week.<br>
</span><span style="font-family: Consolas, Monaco, monospace; font-size: 12px; line-height: 18px;">For example, in Monday’s class, Bernice ran that first mile, plus another 1.8 miles over the course of class.<br>
And then she did the rest of Timmie’s formidable Detox Monday workout.<br>
That is no easy task, I assure you.<br>
</span><span style="font-family: Consolas, Monaco, monospace; font-size: 12px; line-height: 18px;">Go Bernice, go!</span></p>
<pre>Getting fit isn't easy.
It requires commitment.
And a lot of hard work.
Sometimes it feels like slow going.
But with determination, you will see results.
And it will feel so good!
I'm sure Bernice can attest to that.</pre>
<p>Seeing Bernice’s glow after class reminded me of this quote my kids and I recently read in the book, Swiss Family Robinson.<br>
An unlikely spot for workout inspiration perhaps, but the quote really resonated with me:<br>
“<strong>We believed nothing to be impossible if we set about it with patience and a determined will.</strong>“<br>
So remember, whether its your first mile, your second, your 13th, or your 26th, keep at it.<br>
It wil take time, but the pay off is so worth it.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/04/photo-2-13.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/04/photo-2-13-300x300.jpg" class="size_orig justify_inline border_" alt="photo 2-13" height="300" width="300" /></a></p>
<p>And next time you see Bernice, be sure you celebrate with her.<br>
We are so proud of you Bernice!<br>
And we can all be inspired by the strong, motivated people we work out with every singe day at Long Beach Boot Camp!<br>
Now keep on Living Fit!<br>
Greta</p>
<p> </p>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041692015-04-21T13:06:34-07:002019-06-25T23:51:46-07:00Start with a Single Step<h2> The journey of 1,000 miles begins with a single step. -Lao Tzu</h2>
<h2><em id="__mceDel"><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/04/20150329_095754-2.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/04/20150329_095754-2-300x168.jpg" class="size_orig justify_inline border_" alt="20150329_095754 2" height="168" width="300" /></a></em></h2>
<p>Take a second and think about what this saying means to you.</p>
<p>This quote by Lao Tzu can be applied to a multitude of things. Anything that requires a first step as a matter fact. Today I want to apply it to your journey in fitness and in nutrition.</p>
<p>If you wait for things to happen, more often than not, nothing will happen. If you take initiative and take that first step, then the second and third will follow. Sometimes we look at the end result and it seems so far away. What we fail to realize is if we break it down, we are very capable of achieving it.</p>
<p>Now, as it applies to fitness and nutrition, we cannot do a 180 overnight. It requires a series of steps to achieve what we’re ultimately after. We have to take time and self evaluate where we are in our eating habits and our physical activity and map out our steps that lead to huge distances.</p>
<p>What is a small thing that we can change in our everyday diet that will provide results. Can we stop eating our favorite junk food? Are we drinking too much soda? Are our portions too big? Think of one thing we can cut out or cut back that isn’t healthy for us and is not getting us closer to our goals. Let’s focus on that. Once we have eliminated that problem, we can continue to the next one. And it doesn’t have to be avoiding that food or drink completely, it could just be cutting back to a reasonable level.</p>
<p>What about fitness? Can we walk a little more? Can we commit to one more bootcamp class a week? Can we look to others for inspiration? Find what drives you and go for it. Is it competitiveness? Is it being part of a community? Is it a little both or something else? Ultimately It’s all about doing a little more than yesterday. Your only competition is the person you used to be. And I don’t know about you, but I can kick who I used to be’s butt!!!</p>
<p>It truly is about taking steps. And remember, you may not have 1,000 miles to go, but small journeys start with a single step as well.</p>
<p>by Mike Gonzalez</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041702015-04-21T12:48:54-07:002019-06-25T23:51:46-07:00April Boot Camper of the Month<h2>Betty C! <a href="http://longbeachbootcamp.com/wp-content/uploads/2015/04/image1.jpeg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/04/image1-e1429645567243-225x300.jpeg" class="size_orig justify_inline border_" alt="Betty C" height="300" width="225" /></a>
</h2>
<h2>Why did u join bootcamp?</h2>
<p>I started January 2006 and I’m in my 10th year. I am a cancer survivor and I had scuba diving on my bucket list. At the time I didn’t have the upper body strength to put all my gear on without assistance and then I heard about boot camp. Long Beach Boot Camp helped me get the upper body strength to be comfortable with my gear and helped me reach my goal of scuba diving which I absolutely loved!</p>
<h2>What is your goal?</h2>
<p>I’m 77 now and my goal is to just be active and keep moving the best I can & continue my walking program. I know others that are much younger than me and are not in the best of shape and the quality of life isn’t as good as it could be. I want to continue to be in the best shape possible for as long as possible. putting it simply: Just keep going!</p>
<h2>What is something we don’t know about you?</h2>
<p>One thing is that I’m actually a little uncomfortable with attention being paid to me so this is a little out of my comfort zone but I’m happy to do it, sort of lol. Also, I kind of have a lead foot while driving which is why my husband bought me a Prius. It’s not supposed to go fast, but it does! Jana won’t ride with me anymore, I must drive too good for her.</p>
<h2>What is your biggest accomplishment so far?</h2>
<p>This was a tough question to answer so I deferred this answer to LBBC trainer Mike Gonzalez:</p>
<p>I think one of Betty’s biggest accomplishments is being an inspiration without even trying. I miss her when she’s not in one of classes, she’s always giving her 100% and I’m not the only one that notices. Plenty of campers have approached her and told her she is their inspiration and push harder because of her. I personally hope to have her grit and determination when I am in my 70’s. She is definitely a positive influence in every class she attends and on all the LBBC trainers and family as well. I am privileged and honored to know her and so very pleased she is boot camper of the month!</p>
<h2 style="text-align: center;"> Congratulations Betty! We love you!</h2>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041712015-04-06T09:44:46-07:002019-06-25T23:51:46-07:00March Boot Camper of the Month<p><b><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/04/Krista_Monk.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/04/Krista_Monk-224x300.jpg" class="size_orig justify_inline border_" alt="Krista_Monk" height="300" width="224" /></a></b>Krista was selected to be our March Boot Camper of the Month because of the incredible strides she’s made in her fitness journey. Her commitment to getting stronger and healthier has been evident in her consistent class attendance and participation in the Levels Program. Her mile time has increased significantly, and she exhibits overall strength and speed in class, on the bleachers, and on the hill! Congratulations Krista!<b></b></p>
<p>Why did you join Long Beach Boot Camp? I joined Long Beach Bootcamp because I felt like I needed to do something different for myself. I have never been a person to join a team and most of my physical activity has been somewhat solitary, bike riding, walking, etc. Going to Bootcamp was a little like taking a leap out of my comfort zone.</p>
<p><b>What is your goal? </b>My goal<b> </b>in<b> </b>Boot Camp has always been to just be involved in some physical activity to increase my fitness level. My job has me sitting behind a computer a lot and I was starting to feel the effects of inactivity and being active on the weekend wasn’t enough to make a difference.</p>
<p><b>What’s your favorite exercise? </b>If you would have asked me when I first started going to Bootcamp, I most definitely would <b><span style="text-decoration: underline;">not</span></b> have said running. In fact, the running was a huge struggle for me in the beginning. Now I have to say I think the running is my favorite exercise. I have had my battles with the bleachers and the hill and I can honestly say I look forward to them each week.</p>
<p><b>What do we not yet know about you? </b> I have hiked to the bottom of the Grand Canyon and back up twice. The first time with a fully loaded backpack. The second time with minimal gear.</p>
<p><b>What has been your biggest accomplishment so far? </b>Seven months ago when I started Bootcamp I couldn’t run around the track, let alone the quad once without walking. Now I can run a mile in 9 1/2 minutes. I can also run 3.8 miles on the hill and I am hoping to complete Level 5 in April.</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041722015-04-01T08:23:31-07:002019-06-25T23:51:46-07:00Strong is the New Skinny!<p title="Edited" data-reactid=".8.0.1.0.1.0.0.1.0.0.0:0.1.2:1"><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/04/10428138_10205070946546756_6174161937176991486_n.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/04/10428138_10205070946546756_6174161937176991486_n-300x300.jpg" class="size_orig justify_inline border_" alt="10428138_10205070946546756_6174161937176991486_n" height="300" width="300" /></a><br>
Confession: I don’t love my arms.<br>
Most of the time, when I see them, I just think they are fat. <br data-reactid=".8.0.1.0.1.0.0.1.0.0.0:0.1.2:1.$newline1:0">I’ll never forget the day when I was 16, trying on saris in India, struggling to get the fashionable, very tight, sleeves over my arms.<br>
As I pulled, the auntie squeezed my arm with her fingers and pronounced it “too fat.”<br data-reactid=".8.0.1.0.1.0.0.1.0.0.0:0.1.2:1.$newline3:0">I knew it was silly, but suddenly I saw my arms in a whole new light.<br>
And I’ve seen them that way ever since. <br data-reactid=".8.0.1.0.1.0.0.1.0.0.0:0.1.2:1.$newline5:0">It’s hard, isn’t it?<br>
To see the good in our bodies and not just the flaws? <br data-reactid=".8.0.1.0.1.0.0.1.0.0.0:0.1.2:1.$newline7:0">We really can’t let ourselves be defined by every photoshopped picture we see in magazines and on billboards.<br>
They aren’t real, and we know it.<br>
Yet we judge ourselves by them anyway.<br data-reactid=".8.0.1.0.1.0.0.1.0.0.0:0.1.2:1.$newline9:0">Every now and then though, I do remember the truth about my body.<br>
This week we did the 1000s for Detox Monday.<br>
That means 100 burpees, 100 pushups, 100 bicep curls, 100, shoulder presses, and lots more.<br>
My not-skinny-arms did it all!<br>
That’s right, my arms might not be skinny, but they are strong. <br data-reactid=".8.0.1.0.1.0.0.1.0.0.0:0.1.2:1.$newline11:0">And that is something.<br data-reactid=".8.0.1.0.1.0.0.1.0.0.0:0.1.2:1.$newline13:0">Strong is the new skinny, girls.<br data-reactid=".8.0.1.0.1.0.0.1.0.0.0:0.1.2:1.$newline15:0">Believe it!<br>
Now keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041732015-03-25T07:51:09-07:002019-06-25T23:51:46-07:00How Many Burpees in a Cheeseburger<p>I have loved food since I was a child.<br>
I loved the preparing of it, the ritual of it, and even though I was often picky, I still loved eating it.<br>
I loved the beauty and comfort of food.<br>
I loved the romance of making things from scratch, of going outside to pick oranges off my own tree, and then squeezing them for juice for breakfast.<br>
I was only 10 or 11 years old and already making myself lovely breakfasts in bed, with that fresh squeezed juice, crisp, buttered toast, and scrambled eggs.<br>
It wasn’t Doritos and Oreos that I liked, but honest, home made, delicious food.</p>
<p>I also read cookbooks for fun.<br>
I knew just where the cookbook section was in the library, and had favorite cookbooks I’d read over and over again, like novels.<br>
The best were about breakfast and baking.<br>
I still have some of my earliest, “kid” cookbooks, full of illustrations and kid friendly recipes.<br>
I’d pour over those and beg my mom to let me cook from them.<br>
I never wanted to be a chef, but always a home cook, preparing meals for my family and people I loved.<br>
Making food for people symbolized caring for them.<br>
Although I didn’t know it, I definitely showed my love with food.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/03/photo-9.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/03/photo-9.jpg" class="size_orig justify_inline border_" alt="photo-9" height="640" width="640" /></a></p>
<p>Fast forward 30 years and I am still the same girl.<br>
My relationship with food hasn’t changed.<br>
Except I’m not picky anymore.<br>
Thankfully, I grew out of that by the time I was 13 or 14.<br>
But all the rest, the beauty and romance of food, the joy that preparing it and sharing it gives me, and the comfort of it, it is all the same.<br>
I follow foodies on Instagram, when I go to my parents’ house where there is cable, I watch the Food Network, and Bon Appetit is one of my favorite magazines.<br>
I love food.</p>
<p>Because of all this, I often find my relationship with food to be a struggle.<br>
I mean, it feels hard to admit I love food.<br>
Almost as if it is shameful, like admitting I love crack or something.<br>
The thing is, I don’t want to make food bad.<br>
Especially when I am<strong> not</strong> eating chemical laden, dye infused, processed foods.<br>
But even when I’m eating home made muffins, made of whole wheat flour, apple sauce, and grass fed butter, there can still be a problem.<br>
Because food has calories.<br>
And good or bad, I have to burn those calories off.<br>
Wholesome, home made, muffins might be better for my health, but they still have to be burnt off or they’ll sit on my body and add jiggle to my middle.<br>
I wish it wasn’t so.<br>
I wish I was one of those people who could eat whatever they want and it just doesn’t seem to matter.<br>
But I’m not.<br>
So I exercise.<br>
Often.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/03/Screen-shot-2015-03-18-at-11.29.43-PM.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/03/Screen-shot-2015-03-18-at-11.29.43-PM.png" class="size_orig justify_inline border_" alt="Screen shot 2015-03-18 at 11.29.43 PM" height="425" width="504" /></a></p>
<p>And yet, the reality is, I <strong>still</strong> have to be aware of what I eat.<br>
It is my truth, and even though I don’t like it, I am learning to accept it.<br>
Now if I could just learn to continually make the best food choices……<br>
I’ll be honest, it is a daily struggle with me.<br>
Again, I wish I could be more like those people who get all excited about things like cauliflower crust pizza and quinoa cocoa bites.<br>
I really do love roasted vegetables, salmon, salads, and brown rice.<br>
But sometimes, especially at the end of a hard day, all I really want is a brownie and a big iced coffee.<br>
And potato chips–the healthy kind, made with real potatoes, and no other ingredients than oil and salt.<br>
See how I can talk myself into trouble?<br>
And chocolate.<br>
I want chocolate <strong>all</strong> the time, not just sometimes.<br>
I mean, don’t those people ever just want a cheeseburger?</p>
<p>When our trainer, Timmie, gave us a handout last week describing how many burpees it took to burn off some of our favorite foods, we all gasped and groaned.<br>
It was shocking.<br>
1 cheeseburger?<br>
About 700 burpees.<br>
<strong>700!!!</strong><br>
But at the same time, I felt kind of empowered.<br>
It’s nice to know the reality of my food choices, and what I need to do to account for them.<br>
To be able to say, “guess I’m taking an extra long run today because I had a cheeseburger on date night.”</p>
<p>And now we come to the hardest part for me.<br>
It’s actually my goal I as I continue to grow into this Living Fit lifestyle.<br>
I want to be honest about whether or not I can burn off those food choices.<br>
If I am loading up on chocolate because I am stressed out, will I really have the energy to burn it all off?<br>
If I have lots of treats on the weekend, will my week ahead allow for the extra workout time I need?<br>
And if not, can I cut back on the treats?<br>
<strong>That</strong> is the struggle I face.<br>
<strong>To not just have the knowledge, but to do something about it.</strong><br>
I share all this because I think it is important to know we are not alone in our struggles.<br>
Sometimes I look at other people and I wonder if I am the only one who battles this stuff.<br>
I don’t think I am.<br>
And now you know you aren’t either.<br>
I hope that is an encouragement to you.<br>
And I hope you’ll give yourself a little more grace when you choose real pizza over cauliflower pizza.<br>
We can cheer each other on as we do all the burpees it will take to burn it off!<br>
Now keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041742015-03-18T09:15:42-07:002019-06-25T23:51:46-07:00A Living Fit Recipe: Tomatillo Salsa<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/03/Screen-shot-2015-03-18-at-7.48.07-AM.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/03/Screen-shot-2015-03-18-at-7.48.07-AM.png" class="size_orig justify_inline border_" alt="Screen shot 2015-03-18 at 7.48.07 AM" height="619" width="625" /></a></p>
<p>I haven’t shared a recipe with you all in quite a while.<br>
It seems about time, so I’m sharing a current favorite in my house: Tomatillo Salsa.<br>
I know it might seem like unnecessary work to make your own salsa, when there is so much readily available at the market.<br>
But once you taste the freshness of this home made salsa, you won’t mind the work a bit.<br>
Besides, it takes less than 10 minutes to make.</p>
<p>If you are unfamiliar with the tomatillo, the first thing you might wonder about them is, “are they related to to tomato?”<br>
You’d be right, they are.<br>
But there are some differences.<br>
The first being that unlike tomatoes, tomatillos grow with a thin, papery husk outside their firm skin.<br>
Be sure you remove that before you prepare them.<br>
They also taste much more tart and citrusy than tomatoes do.<br>
They stay green in color, and don’t get as soft as tomatoes can get.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/03/Screen-shot-2015-03-18-at-8.03.29-AM.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/03/Screen-shot-2015-03-18-at-8.03.29-AM.png" class="size_orig justify_inline border_" alt="Screen shot 2015-03-18 at 8.03.29 AM" height="611" width="623" /></a></p>
<p>The tomatillo has many health benefits.<br>
Among them are significant levels of dietary fiber, very few calories, and low levels of fat. Furthermore, they contain moderate levels of vitamin C, vitamin A, vitamin K, and niacin, as well as potassium, manganese and magnesium. Tomatillos possess withanolides and flavonoids such as lutein, zea-xanthin, and beta carotene.<br>
In short, if you are going to add a little something extra to your salad, scrambled eggs, beans, or healthy tacos, this is a great way to get some added nutrition and flavor in there.</p>
<p>As I said before, this salsa is a current favorite at our house.<br>
My kids love to help me make it.<br>
And then to eat it.<br>
I make a pot of pinto beans every week, and we all love it on top of the beans, or in burritos.<br>
I love to use it as a dressing on my salads, it adds a citrusy, spicy kick.<br>
I also love it on eggs, or in soup.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/03/Screen-shot-2015-03-18-at-7.48.25-AM.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/03/Screen-shot-2015-03-18-at-7.48.25-AM.png" class="size_orig justify_inline border_" alt="Screen shot 2015-03-18 at 7.48.25 AM" height="620" width="622" /></a></p>
<p>The original recipe is from Bon Appetite magazine, and it calls for roasting the tomatillos.<br>
I like them prepared that way, it makes for a richer, smoky flavored salsa.<br>
But most of the time, we just make ours with raw tomatillos, and the salsa is very light and fresh tasting.<br>
You can experiment with both to find your favorite method.<br>
Making this salsa would be a good excuse for visiting the farmers market and finding your ingredients there.<br>
It will be that much more delicious with fresh from the farm ingredients, right?</p>
<p><strong><em>Tomatillo Salsa </em><br>
Ingredients:<br>
</strong>1 lb husked, quartered, and rinsed tomatillos<br>
1/2 cup coarsely chopped onion<br>
1 smashed garlic clove<br>
1 coarsely chopped serrano or jalapeno chili (seeds and veins removed to lessen heat if desired)<br>
1/4 cup fresh cilantro leaves<br>
Salt to taste<br>
<strong>To Make:</strong><br>
Place all ingredients in blender or food processor (I prefer a food processor)<br>
and puree.<br>
Check for desired constancy and if salsa is too thick, add a tiny bit of water.<br>
Salt to taste<br>
That’s it!!</p>
<p>For the roasted version, simply roast the husked and rinsed whole tomatillos, the whole onion and the whole chili in a 350 degree oven until everything is soft.<br>
Then follow the directions for making the salsa.</p>
<p>I hope this inspires you to add more home made, fresh, healthy food to your diet.<br>
The more I do, the better my cooking tastes, and the more I want to experiment with new recipes.<br>
And if you do decide to go the traditional route and try this salsa with chips, don’t tell our trainers that it’s my fault, OK?<br>
Now keep on LIving Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041752015-03-13T09:46:02-07:002019-06-25T23:51:46-07:00Nutrition: Eating for the Season<h3>Benefits of eating for the season:</h3>
<ul>
<li>
<img src="https://longbeachbootcamp.com/wp-content/uploads/2015/03/Seasonal-Fruit.jpg" class="size_orig justify_inline border_" alt="Seasonal Fruit" height="226" width="320" />Less Expensive – when you purchase items that are in season. No one had to grow the</li>
<li>More Nutrients – Not Shipped from 1000’s of miles away.</li>
<li>Better for the environment – reducing the carbon foot print</li>
<li>Better Tasting – Not bruised, squishy & tired from being crated for 1000’s of miles</li>
<li>Better Variety – Trying new veggies every few months!</li>
<li>More Natural – Eating the foods that are in season is more natural for the body. Not just based on cravings.</li>
<li>Better for you – packed with nutrients, vitamins, minerals and antioxidants</li>
<li>Better for entertaining – purchase items that are seasonal and spice up your dinner party!</li>
</ul>
<p>Wondering how to determine what’s in season?</p>
<ol>
<li>Go to farmers markets – they only carry what’s in season.</li>
<li>Google what’s in season for the month</li>
<li>Check what’s in season here: <a href="http://longbeachbootcamp.com/wp-content/uploads/2015/03/Seasonal-Produce.pdf">Seasonal Produce</a>
</li>
</ol>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041762015-03-13T09:23:00-07:002019-06-25T23:51:46-07:00Slow Down, but Don’t Stop–Coming Back From an Injury<p>January was a great month for me fitness wise.<br>
I decided to jump right into my fitness routine after a 3 month stretch of injury recovery, stress eating, and finding my husband’s full time work and grad school schedule did not allow much time for me to work out.<br>
I was out of shape and feeling sluggish, jiggly, and out of breath with even a short run, but it didn’t take me long to start feeling better again.<br>
I started by making it to boot camp 5 or 6 times a week.<br>
I added in running a few miles after boot camp.<br>
I worked out harder with every class.<br>
I hiked with my kids, making sure their fitness became a priority for me too.<br>
By the end of the month, I had logged 72 miles of running and hiking.<br>
I did one of my craziest workouts ever and did 28 burpees in 2 minutes.<br>
I felt like I was on top of my fitness game!</p>
<p>But I also wasn’t doing the best to take care of my body as I pushed myself so hard.<br>
I wasn’t foam rolling.<br>
I wasn’t stretching after every run.<br>
And when I started to feel those twinges of pain in my back, I ignored them.<br>
I didn’t have time for back pain.<br>
So even when the twinges became more than a whisper and turned into a shout, I kept going.<br>
Turns out, I should have listened to my body.<br>
The first week of February found me flat on my back, hardly able to get off the couch.<br>
Every sneeze was agony.<br>
Pulling up my pants, getting out of bed, even driving was torture.<br>
Worst of all, I was totally sidelined from working out.<br>
I was so frustrated.</p>
<p>My original back injury is 20 years old.<br>
And doesn’t bother me nearly as much as it used to, or go out with the same kind of intensity.<br>
But given the way I had been pushing my body, and the way I ignored the signs that trouble was brewing, this time it was worse than it had been in 6 years.<br>
Boy was I mad at myself.<br>
After 2 and a half years of boot camp, of getting to know my body better than I ever had before, how could I let this happen?</p>
<p>I think sometimes I loose sight of everything but the finish line.<br>
I get so consumed by my end goal, that I don’t pay attention to how I am getting there.<br>
Whenever that happens, and it’s happened quite a few times now, I hurt myself.<br>
It’s not coming from a bad place.<br>
My adrenaline is pumping, and I just feel so strong and powerful, like I can do anything.<br>
It feels really good to be in that place.<br>
I guess the thing that I have to remember is that while I am pushing myself and training hard, I still have to take care of my body.<br>
I still want to be active when I’m 85.<br>
So I better take care of myself now, right?</p>
<p>I know a lot of my fellow boot campers are struggling with injuries, coming back from one, or dealing with a re-occurring one.<br>
I feel your pain.<br>
And I know your frustration.<br>
What we need to remember is that we are in this for the long haul.<br>
So, if our bodies need to rest for a bit, we do it.<br>
But we don’t stop.<br>
We come back.<br>
We take it slow.<br>
But we keep going.<br>
And as we modify exercises, and walk instead of run, we don’t get down on ourselves.<br>
We remember this:</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/03/9bbfaac40454ad87f8fc0772a22bb695.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/03/9bbfaac40454ad87f8fc0772a22bb695.jpg" class="size_orig justify_inline border_" alt="9bbfaac40454ad87f8fc0772a22bb695" height="300" width="500" /></a></p>
<p>Whatever happens, don’t give up the fight!<br>
Just keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041772015-03-04T16:11:51-08:002019-06-25T23:51:46-07:00Welcome Back Timmie!<p>It’s been just over a month since Timmie Cordova came back to boot camp as a trainer.<br>
And we couldn’t be happier!<br>
Timmie is known for her hard workouts.<br>
She pushes her campers beyond what they think they can do.<br>
But the thing is, her enthusiasm is so infectious, and her encouragement is so real, that you just can’t help rising to her expectations.<br>
And before you know it, that workout you moaned about when you saw it on the white board at the beginning of class is over, and you did it, and you feel like a rock star.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/03/photo-8.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/03/photo-8-300x300.jpg" class="size_orig justify_inline border_" alt="photo-8" height="300" width="300" /></a></p>
<p>And even if you didn’t finish it because it was a little much, (read: insane) like Timmie’s bleacher workout last week, she’ll explain that she was just a tad excited when she wrote up the workout, and that all her campers did a great job regardless of how far they got.<br>
Because it was a challenging workout whether you did two rounds or 4, and she is proud of you for what you accomplished.</p>
<p>In the end, that is the thing I appreciate most about Timmie.<br>
She expects a lot from us.<br>
There is always extra credit at the end of her workouts.<br>
I rarely, if ever, get to the extra credit.<br>
But even without it, I never feel like my workout was lacking.<br>
Because Timmie always give me more than I thought I could do, she expects my best effort while I do it, and she pushes me to keep going even when I want to quit.<br>
At the same time, she understands that the process of fitness is just that, a process.<br>
The workout wasn’t a failure because we didn’t complete all the rounds or make it to extra credit.<br>
If we gave it our all, we are in the process of improving.<br>
Every step counts!</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/03/8fd23bfca7c076aeb39846270f70b10a.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/03/8fd23bfca7c076aeb39846270f70b10a.jpg" class="size_orig justify_inline border_" alt="8fd23bfca7c076aeb39846270f70b10a" height="726" width="570" /></a></p>
<p>And as if all that wasn’t enough, since Timmie has been on her own journey of achieving a new level of fitness after having twins, I think her understanding of the process has grown even more.<br>
She understands where her campers are coming from, the obstacles that stand in the way, and the hard work it takes to achieve goals.<br>
It helps to know our trainers have been where we are, don’t you think?</p>
<p>If you haven’t made it to a 7pm class on Monday or Wednesday nights with Timmie, or a Sat morning class, I urge you to give it a try.<br>
It is always a great idea to shake things up by training with new trainers, and you won’t be disappointed by a Timmie workout.<br>
You will be sore, but you won’t be disappointed.<br>
Welcome back, Timmie!<br>
We’re so glad you’re here!<br>
Now keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041782015-03-04T07:27:47-08:002019-06-25T23:51:46-07:00Benefits of Shopping at the Farmers Market<p>By Monk Rodriguez</p>
<p>1. Freshness! The fruits and vegetables you buy will be the fresh and tasty. They are picked ripe and brought to you directly from the farm skipping any storage and long-distance shipping.</p>
<p>2. Seasonal! Seasonal fruits and vegetables reflect their truest flavors. Shopping at farmers markets helps you connect with nature’s cycles in our area.</p>
<p>3. Support family farmers! Food production has been taken over by big capitalist businesses whose interest is not in your health, rather it’s in selling you as much food as they can. Family farmers need our support; they get a better return if we buy directly from them and gives them a chance in the globalized economy.</p>
<p>4. Protect the environment! Shipping contributes to the use of tons of natural resources, pollution, and trash from all the excess packaging. Farmers market food uses sustainable agriculture using methods to minimize the impact on the earth.</p>
<p>5. Nourishing! You won’t get processed foods or be faced with pesticides, antibiotics, hormones, or genetic modifications. Farmers extend themselves to deliver the most nutritious produce they can by picking it right before the market and growing valuable varieties.</p>
<p>6. Support humane treatment of animals! Animals and the products that come from them are free of hormones and antibiotics. The animals are free range, graze on green grass, and are fed natural diets.</p>
<p>7. Know where your food comes from! Frequenting the farmers markets is a great way to connect with your food. You have the opportunity to learn about where and how your food is produced by meeting and talking with they farmers.</p>
<p>8. Have fun! Shopping at farmers markets can be an enjoyable event, rather than a chore. It’s a great place for community; bring your family and friends, or meet up with other like-minded folks.</p>
<p>Reasons to shop at farmers markets: (Tips come from <a href="http://www.cuesa.org/">www.cuesa.org</a>)</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041792015-03-02T07:48:40-08:002019-06-25T23:51:46-07:00February Boot Camper of the Month<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/03/Jen-Boyce_CoM.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/03/Jen-Boyce_CoM-150x150.png" class="size_orig justify_inline border_" alt="Jen Boyce" height="150" width="150" /></a></p>
<p><strong>Why did you join Long Beach Boot Camp?</strong></p>
<p>I first joined Boot Camp in 2008 with the main goal of losing weight and improving my fitness. I have always lived an active life and when my job involved more field work I was able to stay in shape by doing my job. When I moved into more of a management position, I needed to find a way to get in my workouts outside of work. I was going to the gym on my own but it wasn’t getting me the intensity I needed. I saw an add in the Grunion Gazette for Long Beach Boot Camp and thought I would give it a try. I was into all sorts of team sports in school and college so I was excited by the team aspect. The rest is history and I couldn’t be happier to have Boot Camp in my life!</p>
<p><strong>What is your goal?</strong></p>
<p>My goals have expanded over the years as I have progressed in my fitness journey. The core goals remain the same which are weight loss/maintenance and getting stronger and fitter. In the last year my love of running and doing races has really developed. I will be participating in my first sprint triathlon at the Race on the Base on the 28th and the Lakewood and Seal Beach 10ks!</p>
<p>My goal for 2015 is to complete my first half marathon in Long Beach in October and the Golden Snowflake Challenge by completing the 5k and half marathon at the Pomona Half Marathon in December.</p>
<p><strong>What do we not yet know about you?</strong></p>
<p>I was selected to attend Olympic Development Camp in Field Hockey. I was a goalie in the sport all though junior high and high school. I was recruited to play in college but my demanding academic schedule made this not possible.</p>
<p><b>What has been your biggest accomplishment so far? </b></p>
<p>Two years ago I was selected for a six month detail to DC for work . While there I really fell off my fitness routine and my diet was not good. When I got back to Long Beach, I really needed to get serious and focus on my goals. I was thrilled to lose over 50 pounds and over 10% body fat with the support of Boot Camp and the trainers! But best of all was that my fitness improved dramatically and I was able to run the hill consistently including running up skyline without stopping! I also participated in my first ever races including Conquer the Bridge!</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041802015-02-25T09:44:50-08:002019-06-25T23:51:46-07:00Soul-Centered Life Coaching<p>By Sami Reed</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/02/Sami-Reed_LBBC.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/02/Sami-Reed_LBBC.png" class="size_orig justify_inline border_" alt="Sami Reed_LBBC" height="313" width="388" /></a></p>
<p><b><i><span style="text-decoration: underline;">What is a Soul-Centered Life</span></i></b><i><span style="text-decoration: underline;"> Coach?</span></i></p>
<p>Recommended minimum 10 session package.<br>
Sessions are 60 to 90 minutes via Skype.</p>
<p>Sami Reed’s Soul-Centered Life Coaching Program is designed to offer individuals the tools for learning to be responsible for her/his own reactions. Ultimately, healing is about loving the places inside that hurt. Sami facilitates this process through teaching a skill set that can be used on a daily basis, guided meditation, counseling, and self-realization projects. Sami is a facilitator of consciousness who assists clients in co-creating and experiencing greater success and fulfillment in their lives. Uncovering your highest potential is the ultimate freedom.</p>
<p><b><i><span style="text-decoration: underline;">Skills and Objectives</span></i></b></p>
<ul>
<li>
<span style="color: #ff0000;">Provides</span> a solid foundation of soul centered skills realistic to the daily challenges of life (i.e., relationships, work life balance, letting go and addiction.</li>
</ul>
<ul>
<li>
<span style="color: #ff0000;">Becoming</span> responsible for who you are by removing the victim role.</li>
</ul>
<ul>
<li>
<span style="color: #ff0000;">Forgiving</span> yourself in allowance to move on and let go in order to create a more productive and inspiring life.</li>
</ul>
<ul>
<li>
<span style="color: #ff0000;">Empowering</span> yourself to make choices that bring you closer to who you want to be.</li>
</ul>
<ul>
<li>
<span style="color: #ff0000;">Discovering</span> a path of healing through a unique process unconventional to traditional therapy.</li>
</ul>
<p><b><i><span style="text-decoration: underline;">How Do I Get Started?</span></i></b></p>
<p style="display: inline !important;">Register for one of the Auto-Pay options below:</p>
<ul>
<li>1 session = $100</li>
<li>5 sessions = $95/per session</li>
<li>10 sessions= $90/per session</li>
<li>15 sessions = $85/per session</li>
<li>20 sessions = $80/per session</li>
</ul>
<p><b><i><span style="text-decoration: underline;">What to Expect Once Registered:</span></i></b></p>
<ul>
<li>A phone call from Sami to set up your coaching program.</li>
<li><em id="__mceDel">To start your sessions ASAP.</em></li>
</ul>
<p><b><span style="text-decoration: underline;">You’re Invited!</span></b></p>
<p>Come Meet the Boot Camp Babies & Sami’s Back!</p>
<p><b>March 14, 2015 </b></p>
<p><span style="text-decoration: underline;">8am – 9am:</span> Get your grove on with <b><i><span style="text-decoration: underline;">Timmie & Sami</span></i></b>. They will be team-teaching a killer work out that you don’t want to miss. All you have to do is show up and they will do the rest! Sweating has never been so fun! Don’t be scared!!!</p>
<p><span style="text-decoration: underline;">9am – 9:30am:</span> Following the work out we are proud to introduce the newest members of our growing boot camp family.</p>
<ul>
<li>Armando – Raya</li>
<li>Jo and Angie – Justice</li>
<li>Sami – Starla & Gia</li>
<li>Timmie – Luz & Olive</li>
<li>Shannon – Jai</li>
</ul>
<p><span style="text-decoration: underline;">9:30am – 10:30am:</span> Sami is back and she is excited to see all of your beautiful faces!! She will share her personal experience of life transformation through Soul-Centered Life Coaching while incorporating the groundwork to manifesting your highest potential.</p>
<p><b><span style="text-decoration: underline;">The <i>WHO, WHAT, WHEN, WHERE</i>, and <i>WHY </i> </span></b></p>
<p><span style="text-decoration: underline;"><strong>Who</strong>:</span> Sami Reed</p>
<p><span style="text-decoration: underline;"><strong>What: (a seminar)</strong></span> Manifest Your Highest Self and learn about the benefits of Soul-Centered Life Coaching</p>
<p><span style="text-decoration: underline;"><strong>When</strong>:</span> March 14, 2015 at 9:30am following Saturday Boot Camp class and Come Meet the Boot Camp Babies.</p>
<p><strong><span style="text-decoration: underline;">Where</span></strong>: Wilson High School (classroom TBD).</p>
<p><span style="text-decoration: underline;"><strong>Why</strong>: </span> To become all that you can be (and catch up with Sami).</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041812015-02-25T08:48:10-08:002019-06-25T23:51:46-07:00Meal-Planning Part 2: Involving the Family<p>By Lindsay Del Rossi</p>
<p>We hope this subject matter brings the whole family together and gets everyone involved. We all know how important physical activity is for our family, but studies have shown that eating healthy can improve moods, sleep, skin and behavioral issues, as well as ADD symptoms.</p>
<p>Here are some tips to incorporate a healthy diet into meals with our families:</p>
<ul>
<li>
<strong>Go shopping together!</strong> Take several hours and pack your patience. You have the knowledge now it’s your duty to share the wonderful things you have learned. Encourage questions and answer your families questions. If you don’t know the answer do your research. You might learn something new <img src="https://s.w.org/images/core/emoji/11/72x72/1f609.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" />
</li>
<li>
<strong>Cook together!</strong> GET DIRTY in the kitchen, make a mess and BE OKAY with that. Kids love to eat what they have made because they have pride and have learned the value of food preparation.</li>
<li>
<strong>Keep healthy snacks</strong> in the cupboards. If you wouldn’t eat it then why would you feed it to your family?</li>
<li>
<strong>Have a selection night</strong> where a family member picks from a variety of healthy recipes.(i.e. <a href="http://emeals.com/meal-plans/">http://emeals.com/meal-plans/</a>)</li>
<li>
<strong>Make food prep and cooking fun</strong> and enjoyable. Play music in the kitchen with the best speakers from this <a href="http://www.armchairempire.com/Reviews/gaming-speaker-reviews/logitech-z906">z906 review</a>, have rewards for healthy choices (a sticker chart, movies and games.)</li>
<li>
<strong>Eat dinner together</strong> as often as possible. There is no substitution for consistency. Creating a healthy atmosphere around food is one of the best gifts you can give your family</li>
</ul>
<p>Be well and happy eating!</p>
<p><a href="http://www.health.com/">http://www.health.com/<br>
</a><a href="http://www.healthyeating.org/">http://www.healthyeating.org/</a></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041822015-02-18T11:41:43-08:002019-06-25T23:51:46-07:00Save Time and Calories With Meal Planning<p>By Lindsay Del Rossi</p>
<p>When you think of meal planning for the week don’t get overwhelmed. We are here to help you so that you can save time, and money during the week. You will find that once you are in a consistent pattern, this too can be a helpful tool to make your life simpler and healthier.</p>
<p>You plan to workout…plan your meals too <img src="https://s.w.org/images/core/emoji/11/72x72/1f609.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /></p>
<p><strong>What are some ways that you are currently planning your weekly meals and snacks? </strong></p>
<p>How do you decide what you are going to have?<br>
How do you pack them?<br>
When do you put it all together?</p>
<p>How many of your pack your kids lunches the night before school? Take an extra few minutes to do the same for yourself. On your least busy night of the week make a portion or two of a healthy grain such as quinoa. Choose a veggie to have on the side like roasted asparagus, and a lean protein like Fish or chicken breast.</p>
<p>Each week can change for variety and taste. Season with a non- Sodium Seasoning such as Mrs. Dash or Traders Joes 21 seasoning Salute.</p>
<p>Keep healthy snacks like easy to peel/pack fruits, hard boiled eggs, nuts, yogurts, celery sticks, snack bars (i.e. Kind or Lara), hummus etc. stored in your kitchen, car and office.</p>
<p>Make portion controlled snack bags for yourself to gnosh on throughout the day.</p>
<div>Stumped for ideas?<span style="font-size: large;">There are so many great ideas out there on Pinterest, <a href="http://www.blessthismessplease.com/" target="_blank"><span style="color: #1155cc;">www.blessthismessplease.com</span></a>, </span>and your friends on Facebook are dying to share their ideas.</div>
<div>
<p><span style="font-size: large;">Plan ahead and be consistent!</span></p>
<p><span style="font-size: large;">Next week we will talk about Part Two of meal Planning: involving the family!</span></p>
<p> </p>
<div>
<ul>
<li><a href="http://www.freehomeschooldeals.com/free-meal-planning-printables/" target="_blank"><span style="color: #1155cc;">http://www.<wbr></wbr></span>freehomeschooldeals.com/free-<wbr></wbr>meal-planning-printables/</a></li>
<li><a href="https://s-media-cache-ak0.pinimg.com/236x/39/95/9d/39959dda41ece5e8527725425439ad99.jpg" target="_blank"><span style="color: #1155cc;">https://s-media-cache-ak0.<wbr></wbr></span>pinimg.com/236x/39/95/9d/<wbr></wbr>39959dda41ece5e8527725425439ad<wbr></wbr>99.jpg</a></li>
<li>
<a href="http://allshecooks.com/" target="_blank"><span style="color: #1155cc;">allshecooks.com</span></a> <span style="color: #888888;"><br>
</span>
</li>
</ul>
</div>
</div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041832015-02-18T11:14:01-08:002019-06-25T23:51:46-07:00Embrace Your Strength<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/01/photo-6.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/01/photo-6.jpg" class="size_orig justify_inline border_" alt="photo-6" height="322" width="600" /></a></p>
<p>I know that Long Beach Boot Camp is not just for the ladies, but today I’m going to aim this post specifically at all my Boot Camp ladies.<br>
Girls, this one is for you!<br>
As women, we all know our bodies can do amazing things.<br>
However, I think many of us have grown so accustomed to focusing on all the things that our bodies <strong>aren’t</strong>, that we don’t stop and think of all the things that our bodies <strong>are.</strong></p>
<p>Last week I showed up for the 7pm bleacher class.<br>
After our half mile warm up run, trainer Monk informed me we were going to run 20 sets of bleachers on the tall side.<br>
“We’re just going to get that out of the way,” he said with a smile.<br>
20?<br>
20!!!!<br>
It was over a 1000 steps without a break.<br>
It was almost a mile of stairs.<br>
It was really, really hard for me.<br>
It was something I never would have done on my own.<br>
It was something I never would have believed that I could do.<br>
But Monk stood there watching me, encouraging me, and basically not letting me quit.<br>
When I was done, my legs were shaking.<br>
When I went back to my mat to do plank rows, my trembling legs could hardly support the rest of my body.<br>
But they did.<br>
And I survived the rest of class.<br>
I was beat, but I still ran sprints, and did the rest of that crazy workout.<br>
My body is strong.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/01/photo-1-3.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/01/photo-1-3.jpg" class="size_orig justify_inline border_" alt="photo 1-3" height="960" width="720" /></a></p>
<p>When I began Boot Camp almost 2.5 years ago, I could not have run those 20 flights of stairs in a row.<br>
I remember my lungs and quads burning after 1 flight.<br>
I remember walking along the top, catching my breath, and trainer Sami yelling at me, “there’s no walking in Boot Camp!”<br>
But after running countless sets of bleachers, my lungs and my quads are stronger than they ever have been in my life.<br>
I don’t have small legs.<br>
In fact, during my time at boot camp, my legs have continued to get bigger, not smaller.<br>
There was a time when that really would have bothered me.<br>
But the longer I do this, the more I am embracing the body I am creating, not the body anyone else is telling me I should have.<br>
My legs are big and strong, and they can run up steep hills and many flights of stairs.<br>
They hold me up when I carry my 40 pound 3 year old on my shoulder son long hikes.<br>
They carry me along as I run with my kids.<br>
They helped me run a half marathon and are helping me train for another one.<br>
These legs of mine are taking me places I’ve never been.<br>
They are taking me places I never dreamed I’d go.<br>
That’s something worth celebrating, isn’t it?</p>
<p>I truly hope that all you beautiful, strong women who are running, lifting weights, doing push ups and burpees, see the incredible things your body is capable of.<br>
I challenge you to find something about your body that you love.<br>
Find something about yourself that is beautiful.<br>
Find something that is strong and powerful.<br>
Embrace it.<br>
Enjoy it.<br>
Be proud of it.<br>
And then make it even better!<br>
How about you start at the bleachers?<br>
I’ll see you there!</p>
<p>Keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041842015-02-06T09:40:16-08:002019-06-25T23:51:46-07:00January Boot Camper of the Month: Michele Hernandez<p dir="ltr"><strong><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/02/Michele-H..jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/02/Michele-H..jpg" class="size_orig justify_inline border_" alt="Michele H." height="289" width="217" /></a>Why did you join Long Beach Boot Camp?<br>
</strong><strong><br>
</strong>I’m turning 50 in June this year and my body is changing, what seems beyond my control. I want to be fit (lose LBs), look good in my clothes and feel sexy again!</p>
<p dir="ltr"><strong>What is your goal?</strong></p>
<p dir="ltr">My goal is make it a habit to workout at least 4x per week from now on and lose 15-20 LBs before June.</p>
<p dir="ltr"><strong>What’s your favorite exercise?</strong></p>
<p>I must admit I don’t like exercise, but I love the way it makes me feel. I like any exercise for short periods of time <img src="https://s.w.org/images/core/emoji/11/72x72/1f609.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /></p>
<p dir="ltr"><strong>What do we not yet know about you?</strong></p>
<p>I’m addicted to shoes…I have at least 60 pairs. I love listening to live music and dancing!</p>
<p dir="ltr"><strong>What has been your biggest accomplishment so far? </strong></p>
<p dir="ltr">THE HILL!!! I’ve never been a “runner”, but always wished I was. I was amazed I could actually do it, beginner stuff, but monumental to me!</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041852015-01-29T19:39:11-08:002019-06-25T23:51:47-07:00Overtraining Burnout: “No Pain, No Gain” Or “Too Much, Too Soon”?<h4>By Lindsay Del Rossi</h4>
<p><span style="color: #000000; font-family: Calibri;">Here we are, working out on a regular basis, feeling great, found an exercise program we love, we are seeing results, getting stronger…</span></p>
<p><span style="font-family: Calibri;"><span style="color: #000000;">But after a few weeks or months we are start to realize that our muscles and joints are aching all the time, we begin dreading going to workout, it’s not as fun as it used to be.</span><span style="color: #000000;"> </span><span style="color: #000000;">We might notice that our mood and attitude have shifted for the worse. Maybe we are even a little depressed. Are you getting sick more often?</span></span></p>
<p><span style="font-family: Calibri;"><span style="color: #000000;">You think to yourself, “But exercise is good for me! So Why am I feeling this way?”</span><span style="color: #000000;"> </span><span style="color: #000000;">Believe it or not there is too much of a good thing even when it comes to exercise.</span></span></p>
<p><span style="color: #000000; font-family: Calibri;">Today we are going to discuss what happens to the body when it has reached its limit, how to recognize the symptoms of overtraining syndrome (OTS) and what to do to prevent that from happening. </span></p>
<p><span style="color: #000000; font-family: Calibri;"><strong>Causes of OTS</strong></span></p>
<ul>
<li>Job stressors</li>
<li>Interpersonal relationships</li>
<li>Environmental stressors</li>
<li>Lack of rest periods</li>
<li>Going too fast too soon</li>
</ul>
<p><span style="color: #000000; font-family: Calibri;">First let’s look at what the classifications and signs/symptoms of OTS. Notice if any of these pertain to your experience:<br>
</span></p>
<p><span style="color: #000000; font-family: Calibri;"><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/01/overtrain11.gif">[img align="inline" size="orig" alt="overtrain1[1 />
<p>It has been shown in studies on athletes that people who are used to exercising everyday feel more anxious and depressed if they are asked to take a recovery day. In this case stay active by doing something light like a walk on the beach, throw a ball around with a dog or a child, go to a park, or participate in a relaxing Hatha yoga class. You should be able to talk to your trainer if you start to feel the symptoms of overtraining/burnout.</p>
<p><span style=" height=" width="500"></span></p>Vary your workouts and exercise methods</a></span></p>
<ul>
<li><i>Cardiovascular training</i></li>
<li><i>Strength training</i></li>
<li><i>Stretch</i></li>
<li><i>Core strengthening</i></li>
<li><i>Balance</i></li>
<li><i>Meditation/mind-body program</i></li>
</ul>
<p><span style="text-decoration: underline;">What to do to if you are experiencing symptoms of OTS</span></p>
<ul>
<li>Check in with a doctor who specializes in sports medicine to check signs and symptoms</li>
<li>Decrease exercise intensity</li>
<li>Decrease volume of exercise</li>
<li>Decrease workout time</li>
<li>Be aware your limits</li>
<li>Take adequate rest days</li>
<li>Listen to your body…the mind lies</li>
<li>Remember that we want to practice the aspect of our well-being. (That includes balancing good nutrition, plenty of sleep, fitness and wellness.)</li>
</ul>
<p>It is good for your mind and soul to slow down. Give yourself permission to take a rest day. Believe me, your body, your friends and family will thank me. Namaste.</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041862015-01-29T18:11:45-08:002019-06-25T23:51:47-07:00Go the Extra Mile<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/01/photo-5.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/01/photo-5.jpg" class="size_orig justify_inline border_" alt="photo-5" height="786" width="600" /></a></p>
<p>I ran my first mile with the Extra Mile Club last week.<br>
(If you don’t know the Extra Mile Club, read about the founders of the club in my post <a href="http://longbeachbootcamp.com/blogs/living-fit-greta-eskridge/boot-camper-highlight-the-j-team-6881">here</a>.)<br>
After 3 miles running the bleachers, and doing strength training in between, we ran another mile around the track.<br>
It’s probably not something I would have done on my own.<br>
But when there are fit friends standing there, encouraging (harassing) you to join in, it is easy to say yes.<br>
That mile went fast and I felt great when it was done!</p>
<p>I was so inspired by that extra mile that I called my Boot Camp and running buddy, Susan, to see if she wanted to run with me before class on Saturday morning.<br>
She did, and we got in a quick 3 miles in the rain.<br>
When we were done, I asked her, “do we have to go to Boot Camp now?”<br>
She said she was going, so, of course, I went too.<br>
And once again, I felt great when it was all over.</p>
<p>This idea of doing more after (or before) I’ve already done a workout, is new to me.<br>
I mean, isn’t an hour of class enough?<br>
Sure.<br>
But if I can do a little bit more, why not?<br>
Especially right now when I am trying to get my body back in shape after the holidays and to prepare for my next half marathon.<br>
I need to push myself.<br>
I need to go the extra mile.</p>
<p>So after Boot Camp on Monday morning I decided to run an extra 2 miles.<br>
I had a half hour before my husband needed to go to work, so I hurried.<br>
I ran those 2 miles in 20 minutes, a faster pace than I’ve done in a while.<br>
I felt fantastic when it was over!<br>
An improved pace, 2 extra miles <strong>after</strong> a boot camp class, and I did it without anyone’s encouragement but my own!<br>
I celebrated with a big glass of water and all those positive endorphins fueling me through the day.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/01/10157128_10204537731936724_6116050840018269049_n.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/01/10157128_10204537731936724_6116050840018269049_n.jpg" class="size_orig justify_inline border_" alt="10157128_10204537731936724_6116050840018269049_n" height="640" width="640" /></a></p>
<p>So what will your extra mile look like?<br>
Will you up your weights?<br>
Run a lap in class instead of walk it?<br>
Will you go to bleachers or run the hill for the first time?<br>
Or maybe you’ll get back to class after taking a break.<br>
Whatever it is, know I’m right there with you, cheering you on, and feeling the same things you are.<br>
It’s hard, but we can do it!<br>
Go the extra mile!</p>
<p>Now keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041872015-01-14T10:10:49-08:002019-06-25T23:51:47-07:00Accountability in the New Year<p>To stay on track, there are a lot of “tasks” that we can do that are performance based, something that you must do or complete, like creating a chart and filling it out with what you’ve done in a day. These are good, and I’ll list some at the end, however in order to change behaviors and habits, try starting with an identity-based goal. For example, whether you want to lose 10 pounds or 100 pounds, instead of keeping a chart or a food journal (very task-y), <i>be </i>the person that moves every day, or <i>be </i>the person that eats clean every day. Once you work on this identity, then it will be much easier to perform. If you are already “that person” and performing, then go on to tracking the actions you take to reach your specific goals.</p>
<div></div>
<div>Several of our boot campers have already embodied a healthy lifestyle. (Yay!!) In which case here are some ways to hold fast to it! (I chose my favorites from the list here <a href="http://www.fitnessforweightloss.com/how-to-hold-yourself-accountable-for-your-goals/" target="_blank">http://www.<wbr></wbr>fitnessforweightloss.com/how-<wbr></wbr>to-hold-yourself-accountable-<wbr></wbr>for-your-goals/</a>)</div>
<div></div>
<div>
<ul>
<li>Pick a specific person and tell them your goal. Have the class name some people (either with specific names, a brother, partner, best friend, etc)</li>
</ul>
<p>Schedule “accountability” check-ins with them</p>
</div>
<div>
<ul>
<li>Blast yourself on social media!</li>
</ul>
</div>
<div>
<ul>
<li>Keep a food journal <i>and</i> share it! We could all write down that we went off track, but now that we have to show it to someone… <img src="https://ci6.googleusercontent.com/proxy/0j3P1ecw2bNl27fH1IOwl9Kbkz82AfFl5aJciPfJ2m4dQP8AQFVpMZ7-YABW4YxCnwSmHnMDUtFdznASGhJN7AfDgdCcqe4Ums_21GeYZikHJFrmhSs=s0-d-e1-ft#http://weknowmemes.com/wp-content/uploads/2013/04/scared-cat.jpg" class="size_orig justify_inline border_" alt="" height="142" width="208" />
</li>
</ul>
<div dir="ltr"></div>
</div>
<div>
<ul>
<li> Join like-minded support groups, organizations, or get a buddy to do the same with you. It’s often harder to do something difficult alone, and if you have someone with you, offering support them too could feel just as good!</li>
</ul>
</div>
<div>
<ul>
<li>Sign up for a race. This is likely to keep you motivated to train because you want to complete the race, or beat your PR, or say that you did something you thought you never would!</li>
</ul>
</div>
<div></div>
<div>(And a couple that I like from <a href="http://dailyburn.com/life/lifestyle/achieve-goals/" target="_blank">http://dailyburn.com/<wbr></wbr>life/lifestyle/achieve-goals/</a>)</div>
<div></div>
<div>
<ul>
<li>Give it a rest (for a day)! Give yourself some space to take a break and recoup, or just relax, some goals are just super hard! Refresh, but make sure you set a time to get back to it!</li>
<li>Prepare for success. Don’t count on yourself to be good when the time comes. Prepare your meals and plan which workouts you’re going to go to.</li>
</ul>
</div>
<div></div>
<div><img src="https://ci5.googleusercontent.com/proxy/ylEXaO54Ag1dC4W_QEQJMmHu3F2GAsWCJ6SMjD9AfP9nl1tqEOQgp1QK9l-WhY29TWdf0WVP44KA3nRR1syekaQi8U6vyKOOMuF1AjvE52QvamEGnCk_h5rYNA=s0-d-e1-ft#https://img0.etsystatic.com/041/1/6688034/il_570xN.637896912_2un8.jpg" class="size_orig justify_inline border_" alt="" height="208" width="156" /></div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041882015-01-14T07:08:39-08:002019-06-25T23:51:47-07:00The Voices in My Head<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/01/photo-3.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/01/photo-3.jpg" class="size_orig justify_inline border_" alt="photo-3" height="735" width="500" /></a></p>
<p>My husband gave me some new running clothes for Christmas.<br>
He gave me some warm, reflective running tights, for the dark, cold morning runs on The Hill.<br>
And he gave me a sleek, fitted jacket to wear instead of the bulky sweatshirt I’ve been wearing, the one that actually belongs to my eldest son.<br>
I was thrilled when I opened them and before Christmas day ended I had worn them on a run.<br>
I went running the next day and the next, each time feeling great as I pulled on my new running clothes.</p>
<p>I am ashamed to admit it, but there was a time when a gift of running clothes would have made me mad.<br>
Or at the very least, would have hurt my feelings.<br>
You see, I would have chosen to interpret those gifts from <a style="text-decoration: none;" href="https://yourdiamondteacher.com/"><span style="text-decoration: none; color: #4a4a4a;">yourdiamondteacher</span></a> as something other than what they were.<br>
When my husband gave them to me, what he was saying was, “you love to run, you want to run, you need clothes that will make that easier for you. I love you and want to support you in this thing you are trying to do.”<br>
But I would have opened those gifts and heard this message instead, “you’re fat.”</p>
<p>My husband has never chided me about my weight.<br>
He never suggested I work out more or get to the gym.<br>
It was not until I began working out with LBBC and discovered how much I loved it, that he encouraged me to keep exercising.<br>
He told me he was proud of me.<br>
He extended my one month trial membership to an ongoing one for however long I wanted to continue it.<br>
He became my biggest cheerleader.<br>
I’m sure he would have done those things for me before, but I never gave him the chance to because I was too busy listening to the other voices in my head instead of his.</p>
<p>And even though I have had nothing but support from him throughout this journey toward health and fitness, I still struggle with those voices.<br>
I still sometimes chose to listen to them instead of listening to the truth.<br>
In the weeks leading up to Christmas, I was struggling to get in regular workouts.<br>
My husband was finishing up his first semester of grad school, and I was trying to cover everything else, do all the holiday stuff–you get the picture.<br>
There were lots of late nights and lots of missed workouts.<br>
It was really bumming me out, so I made plans to run the hill one Friday morning, laid my clothes and shoes set out, set 4 alarms, and made a promise to myself that I’d get up and go.<br>
But when my alarm went off, I rolled over and thought,”not today, I’m too tired.”<br>
Then I felt my husband rubbing my shoulders and back, every so gently.<br>
“What’s wrong with him?” I ask “Why won’t he let me sleep?”<br>
I was irritated.<br>
I wanted to tell him to leave me alone.<br>
But he was being nice and so I tried to be too.<br>
He kept at it and eventually I said, “I guess I’ll get up and go run.”</p>
<p>It wasn’t until I had run a while, and woken up a bit, that I could really think about what had happened.<br>
Aaron knew I wanted to run, and in the most gentle way he could, he helped me wake up go running when in a moment of pre dawn weakness, I was choosing not to.<br>
As much as a part of me wanted to be mad that he was “forcing” me to run, or to be hurt that he was saying I “needed” to run, I couldn’t honestly believe that is what he meant.<br>
He was supporting me.<br>
And the voices in my head saying otherwise were just lies.</p>
<p>I’m hopeful I’m not the only one with voices.<br>
But I don’t think I am.<br>
Your voices may not say the same thing as mine, but they’re telling you things that aren’t true.<br>
Things like, “you can’t do it.”<br>
Or, “you’re not making a progress.”<br>
Or, “you’ll never change.”<br>
Don’t listen to them.<br>
Instead, listen to the people that are cheering you on.<br>
I’ll start.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/01/photo-4.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/01/photo-4.jpg" class="size_orig justify_inline border_" alt="photo-4" height="696" width="600" /></a></p>
<p>Make this the year you put those voices to rest.<br>
Think positive.<br>
You can do this!<br>
I believe in you.<br>
I believe in me.<br>
Now get out there and keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041892015-01-07T06:37:14-08:002019-06-25T23:51:47-07:00The Three Secrets to Keeping Your New Year’s Resolution<p>As the new year has started, many of us have made resolutions and most of them have to do with our bodies. We want to get fit, lose weight, have more muscle, look better than our neighbor, or just be healthier. And statistics show over half of us with those resolutions will forget about it or give it up before the end of January (sad but true). Most of the time it’s because we pretty much thought we were going to flip a switch and everything was going to happen, but life unfortunately doesn’t work that way. Today you’re in luck, I’m going to share with you the 3 secrets to keeping your New Year’s resolution!</p>
<p><strong>1) Make a plan for it!</strong></p>
<p>A lot of people forget that a resolution is really just a goal and has to be treated as such. Goals without plans are just wishes. Be proactive! If your goal is to lose more weight, find out how to best go about it. Walk more, make it to bootcamp more, take a healthy cooking class, most importantly: Eat better!! Working out or getting more active is only a part of it. If you work out one hour a day that only equals 4% of your day. What are you doing the other 96%. Have a plan and make it happen!!</p>
<p><strong>2) Put it out there!</strong></p>
<p>If you keep your resolution secret, nobody knows about it and you can take failure more easily. Tell people you’re going to lose weight or get toned. By putting it out there you’ll think twice about eating unhealthy or skipping that workout. You don’t want to be made a liar. I’d go so far as putting it on Facebook, telling co-workers, family & friends. Put it out there and Declare It!!</p>
<p><strong>3) Have a strong support network.</strong></p>
<p>This goes with putting it out there, once those around you know of your goals you can ask them if they can help you reach your goals. Surround yourself with people who believe in what you’re doing and want you to succeed. This is what’s great about our Boot Camp! We’re a big family that is very supportive and if you need help with anything, we’re more than happy to help. Maybe it’s someone who comes to the same classes or maybe you need a trainer to send you reminders, Let us know! What can also help is if someone you know has the same goals as you do! Have them join Boot camp!! You can hold each other accountable and attack your goals as a team.</p>
<p>So if you’re serious about your new year’s resolution and you follow these 3 rules you’ll definitely have success! We’re serious about helping you as well, so lets make this happen! And don’t forget: We’re always available to help. Let’s do this together!!!!</p>
<p>-Mike G. NSCA-CPT</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041902015-01-02T14:03:49-08:002019-06-25T23:51:47-07:00December Camper of the Month: Carolina<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/01/Carolina-Sanchez.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/01/Carolina-Sanchez.jpg" class="size_orig justify_inline border_" alt="Carolina Sanchez" height="259" width="346" /><br>
</a><strong>Why did you join Boot Camp?</strong><br>
I joined because I was unhealthy and unhappy and could not keep up with my son.</p>
<p><strong>What is your goal?</strong><br>
My goal this year is to run my first full marathon.</p>
<p><strong>What’s your favorite exercise?</strong><br>
I wouldn’t say they are my “favorite,” but I enjoy anything with a hop or burpee. They really push me.</p>
<p><strong>What do we not yet know about you?</strong><br>
I love animals and tear up whenever they show those animal rescue commercials.</p>
<p><strong>What has been your biggest accomplishment so far?</strong><br>
My biggest accomplishment so far has been my Hundreds time. It used to take me over an hour. I recently finished in 27:43 I think.</p>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041912015-01-01T12:02:19-08:002019-06-25T23:51:47-07:00A Year at a Glance and the Year Ahead<p>Thank you boot campers for such a wonderful year and for allowing us to be apart of your fitness journey. We love being a part of your life!</p>
<p>We would like to take some time to review the last 12 months before as we prepare to conquer the next year. <strong>What worked for you this year?</strong> Did you enter any of our challenges? Did you complete any of the ones you did? How did you feel about it? What gave you motivation to stay healthy this year? What role to the camaraderie and support of class play on you staying consistent? Perhaps seeing results and, regardless of the rate of change, progress kept you going?</p>
<p>We encourage you to take time for a little <strong>self-reflection</strong>. What did you find challenging in 2014? Despite all of the wrenches life threw at you, how many challenges were you able to overcome? What goals do you feel more prepared to overcome moving forward?</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/01/3-Tires.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/01/3-Tires.jpg" class="size_orig justify_inline border_" alt="3 Tires" height="236" width="236" /></a></p>
<p>Looking at the upcoming year, remember that planning for success doesn’t happen on its own. The most effective move to make is working in some already concrete examples of success.</p>
<p><strong>Here are some tips to keep in mind</strong>:</p>
<ul>
<li> Make clear goals. If you don’t have any, there’s nowhere to go!</li>
<li>Avoid repetition unless it’s working. Don’t keep doing the same thing and expect different results.</li>
<li>Celebrate successes and move on</li>
<li>Don’t get too comfortable</li>
<li>Create the right environment</li>
<li>Be competitive. Have a winning attitude, but not everything is a competition.</li>
<li>Try new things. Keep yourself open to new ideas.</li>
<li>Be less involved with people that hold you back</li>
</ul>
<p>Let’s appreciate the year and what we’ve learned from it, but agree to move forward without reservation. This year is ours for the taking.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/01/Future.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/01/Future.jpg" class="size_orig justify_inline border_" alt="Future" height="229" width="220" /></a></p>
<p> </p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2015/01/Create-the-Future.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2015/01/Create-the-Future.jpg" class="size_orig justify_inline border_" alt="Create the Future" height="264" width="191" /></a></p>
<p>Good Luck in 2015! Happy New Year!</p>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041922014-12-17T09:36:24-08:002019-06-25T23:51:47-07:00Be A Hill Seeker<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/12/photo-21.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/12/photo-21.jpg" class="size_orig justify_inline border_" alt="photo-2" height="590" width="640" /><br>
</a></p>
<p>You’ve probably heard this quote before.<br>
But I think it’s worth revisiting.<br>
Especially as we close out this year and look forward to the next.</p>
<p>I first heard this quote from Long Beach Running Boot Camp’s Armando Hart.<br>
We were preparing to run the hill when he shared it with us.<br>
I was struck by the truth in the words and meditated on them as I ran.</p>
<p>Since that day, this quote comes back to me often.<br>
It’s true for me in regards to fitness, but also in my day to day life.<br>
When I think about the times I have grown the most, it hasn’t been when things are easy.<br>
The growth has come when I have been pushed hard.<br>
When there have been tears, a sore heart, emotions stretched thin, and all of me giving it all that I can.<br>
And during those times, I haven’t always raised my hands in triumph and exultation.<br>
Sometimes I felt like I could hardly keep moving forward, let alone do it with strength and power.<br>
But I did keep moving.<br>
And when I came out on the other side, I felt strong, and so glad for those hills I climbed.</p>
<p>As I look back on this past year in fitness, I see a fair bit of hills, but also some flat land.<br>
I trained for and ran a half marathon.<br>
That was by far the biggest hill I’ve ever climbed. (even though it was a flat course–thank goodness!)<br>
But in the months following, I have been sticking to some pretty flat ground.<br>
Recovering from injury and wary of injuring myself again, I haven’t been pushing myself very hard.<br>
But I’m getting anxious to get out there on the hills again.<br>
Whether that means I’m literally running the hill, or just pushing myself harder than ever in my workouts, nutrition and a fit life style, I’m looking forward to new challenges.</p>
<p>How about you?<br>
Take a moment to think about the hills you’ve conquered this year.<br>
Rejoice n those victories.<br>
Share them on the Long Beach Boot Camp Facebook page.<br>
Let your fellow campers celebrate with you.</p>
<p>Now think to the new year ahead.<br>
What are the hills you plan to seek out and conquer in 2015?<br>
Your first 5K?<br>
A half marathon?<br>
A PR?<br>
Making it to class 5 days a week?<br>
Upping your weights?<br>
Coming back from an injury?<br>
What hill will you seek?<br>
There are so many ways we can prove ourselves to be strong, and then run with arms up in victory as we cruise down the other side.<br>
I’m excited to see what we camper do this year!<br>
I hope you are too.</p>
<p>Wishing you all a very happy and fit New Year!<br>
Keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041932014-12-17T09:01:12-08:002019-06-25T23:51:47-07:00Understanding Food Marketing Terms<p>We often talk about reading, noticing, looking at food labels. This is a good reminder of the terms we often see since there are so many new food products hitting the shelves with trendy terms and claims that describe them. Blurry definitions and vague usage can lead to lots of confusion. Know which food marketing phrases can help you make healthier choices, and which terms won’t make much of a difference to your diet.</p>
<h4>Natural</h4>
<p>A definition for the use of “natural” on food labels has not been issued by the U.S. Food and Drug Administration (FDA) or U.S. Department of Agriculture (USDA). Though, “natural” claims have become common on new foods and beverages. The 1993 FDA policy that states:</p>
<p><em>[FDA] has not objected to the use of the term on food labels provided it is used in a manner that is truthful and not misleading and the product does not contain added color, artificial flavors or synthetic substances. Use of the term “natural” is not permitted in a product’s ingredient list, with the exception of the phrase “natural flavorings.”</em></p>
<p>If meat and poultry so not contain artificial ingredients or added color, USDA allows the use of the term “natural” to be used on their labeling. Also, the product must be only minimally processed. The label must explain the use of the term natural, for example, no added coloring; minimally processed.</p>
<h4>Processed and Unprocessed</h4>
<p>These terms are frequently misunderstood. Many people think of “processed” as unhealthy packaged foods with empty calories and loads of additives, and ‘unprocessed’ as foods that are not canned, frozen or packaged. Neither of these beliefs is entirely correct.</p>
<p>According to a 2008 federal law, “processed” refers to food that has undergone a “change of character.” Examples include raw nuts (unprocessed) vs. roasted nuts (processed); edamame (unprocessed) vs. tofu (processed); a head of spinach (unprocessed) vs. cut, pre-washed spinach (processed).</p>
<h4>Local</h4>
<p>The local food movement refers to buying food that is grown close to where you live. This movement is connected to a broader philosophy of environmental sustainability and supporting the local economy. Still, even ‘local’ can have a variety of nuances depending upon who you ask. The term “locovore” is used to describe someone who eats food grown or produced locally.</p>
<h4>Whole</h4>
<p>There is no regulatory definition of whole foods. “Whole foods” generally refer to foods that are not processed or refined and do not have any added ingredients. By most definitions, whole foods include fresh produce, dairy, whole grains, meat and fish; meaning any food that appears in its most pure form with minimal processing.</p>
<h4>Organic</h4>
<p>Of all these terms, “organic” has the most specific criteria and legal meaning. As defined by the USDA, organic meat, poultry, eggs and dairy products come from animals that are given no antibiotics or growth hormones. Organic plant foods are produced without using most conventional pesticides, fertilizers made with synthetic ingredients or sewage sludge, bioengineering or ionizing radiation. A government-approved certifier must inspect the farm to ensure these standards are met. In addition to organic farming, there are USDA standards for organic handling and processing.</p>
<p>There are three levels of organic claims for food:</p>
<ul>
<li>
<em>100-percent Organic</em>. Products that are completely organic or made of only organic ingredients qualify for this claim and a USDA Organic seal.</li>
<li>
<em>Organic.</em> Products in which at least 95 percent of its ingredients are organic qualify for this claim and a USDA Organic seal.</li>
<li>
<em>Made with Organic Ingredients</em>. These are food products in which at least 70 percent of ingredients are certified organic. The USDA organic seal cannot be used but “made with organic ingredients” may appear on its packaging.</li>
</ul>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041942014-12-10T09:51:32-08:002019-06-25T23:51:47-07:00Boot Camper Highlight: Kerrin Pease, Boston Qualifier<p>One of my favorite things about Long Beach Boot Camp is watching so many inspiring fitness stories unfold.<br>
I can’t help but be motivated to push myself and to grow, when I see the amazing things my fellow boot campers are achieving in their lives.<br>
I’m so excited to share one of those stories with you today.<br>
Meet Kerrin.<br>
Kerrin is 63 years old, has been running for 2 years, and he just qualified for the Boston Marathon!</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/12/photo-2-3.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/12/photo-2-3.jpg" class="size_orig justify_inline border_" alt="photo 2-3" height="913" width="598" /></a></p>
<p>If you are a runner, you know what an incredible achievement this is.<br>
But if you aren’t a part of the running world, the immensity of this achievement might be lost on you.<br>
Allow me to share a few Boston Marathon facts with you.<br>
The Boston Marathon was first run in 1897 and it is the world’s oldest annual marathon.<br>
It is truly an historic race.<br>
For many, it’s the pinnacle of marathons.<br>
Therefore, many marathoners dream of running Boston one day.<br>
The love for the Boston Marathon has always been strong, but after the bombing at the race in 2013, the love and support for the race itself, and all the runners who run it, grew even more.<br>
2014 was one of the biggest races ever.<br>
Beyond all of its historic significance, there is something else that sets Boston apart from many other races.<br>
You can’t just sign up.<br>
You have to earn your right to run the race.<br>
To run the Boston Marathon, you have to run another race before hand, and you have to run it fast.<br>
Because there are qualifying times to get you into the Boston Marathon.<br>
Kerrin had to run the race in 3 hours and 55 minutes or less.<br>
That is 26.1 miles in less than 4 hours.<br>
Think about that.<br>
It’s pretty impressive, isn’t it?</p>
<p>I asked Kerrin a few questions about his journey as a runner to get to this point.</p>
<p>LF: When did you start running?<br>
KP: May 2012 although I had run a half marathon in about 1985 prior to that.</p>
<p>LF: Why did you start running?<br>
KP: To support Glen who did some running in the UK and then wanted to do a 5k<br>
(Glen is Kerrin’s wife, and I love that Kerrin began his running journey in support of Glen’s desire to run. Glen is an accomplished runner herself. Clearly, they spur each other on.)</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/12/photo-1-1.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/12/photo-1-1.jpg" class="size_orig justify_inline border_" alt="photo 1-1" height="960" width="960" /></a><br>
<br data-reactid=".7k.$mid=11418094408744=21a5f0c35e50564be57.2:0.0.0.0.0.0.$end:0:$3:0">LF: Did you enjoy it right away or did it grow on you ?<br>
KP: Yes sort of but it was hard….we were already quite fit.<br>
(Kerrin and Glen had been training with beloved Long Beach Boot Camp instructor, Timmie Cordova, for a while before they began running. When Kerrin says they were “quite fit” that is a bit of an understatement. They were both incredibly fit. I think its important to note that even being incredibly fit, running was still hard. Running was still a challenge. A challenge that Kerrin has stuck with.)<br>
<br data-reactid=".7k.$mid=11418094408744=21a5f0c35e50564be57.2:0.0.0.0.0.0.$end:0:$5:0">LF: What was your first race ?<br>
KP: Ladera ranch freedom run July 4th 10k.<br>
<br data-reactid=".7k.$mid=11418094408744=21a5f0c35e50564be57.2:0.0.0.0.0.0.$end:0:$7:0">LF: What made you decide to run a full marathon?<br>
KP: Timmie’s persuasive powers, and I am always up for challenge.<br>
<br data-reactid=".7k.$mid=11418094408744=21a5f0c35e50564be57.2:0.0.0.0.0.0.$end:0:$9:0">LF: What made you decide to try for Boston?<br>
KP: The bombing and difficulty level.<br>
<br data-reactid=".7k.$mid=11418094408744=21a5f0c35e50564be57.2:0.0.0.0.0.0.$end:0:$11:0"> LF: What is the hardest thing about running for you?<br>
KP: Getting faster…it never ends or gets easier because you always are pushing the envelope.<br>
<br data-reactid=".7k.$mid=11418094408744=21a5f0c35e50564be57.2:0.0.0.0.0.0.$end:0:$13:0">LF: What do you love about running ?<br>
KP: Fitness levels, competition camaraderie, and of course ability to eat lots! There are times when you are running when there is no pain, there is this feeling of a well oiled machine being able to run comfortably in the zone is something else. Also when you are done you always feel great physically. When I started I wanted to beat everybody…I’m competitive! You fairly quickly get to see there are always a load of runners much faster than you. So you come to terms with it being all about targets you set yourself and how you perform against that. I love the fact it is very easy to measure improvement and set targets so you always know where you are.<br>
<br data-reactid=".7k.$mid=11418094408744=21a5f0c35e50564be57.2:0.0.0.0.0.0.$end:0:$15:0">LF: How did you train for the qualifying race?<br>
KP: Timmie gave me a plan and beat me if I did not follow it.</p>
<p><br data-reactid=".7k.$mid=11418094408744=21a5f0c35e50564be57.2:0.0.0.0.0.0.$end:0:$17:0">LF: What do you credit your success to besides your personal awesomeness?<br>
KP: Training, diet, natural aptitude and competitive nature – although there are so many out there so much faster than me.<br>
Also competing with Glen and not letting her beat me! Wanting to beat Timmie. Wanting to get a placing – all these things help make me faster and stronger and more successful!! The last thing is that it is a family thing with both myself and Glen pushing it together. We plan on running Boston together.</p>
<p>I always say that having a team to work out with is the best way to stick with fitness.<br>
Clearly Kerrin and Glen are a team.<br>
They push each other and encourage each other.<br>
And they earn lots of medals together!<br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/12/photo-2.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/12/photo-2.jpg" class="size_orig justify_inline border_" alt="photo 2" height="960" width="786" /></a><br>
<br data-reactid=".2j.$mid=11418130195297=2715d7f5723b1517674.2:0.0.0.0.0.0.$end:0:$3:0">Kerrin gave me these stats on his journey as a runner.<br>
Besides being incredibly impressive, I also find them to be inspiring.<br>
2 years ago, Kerrin wasn’t a runner.<br>
But look at him now!<br data-reactid=".2j.$mid=11418130195297=2715d7f5723b1517674.2:0.0.0.0.0.0.$end:0:$5:0">“I have done about 35 to 40 races since I started, including 4 half marathons and and 2 full marathons. I have run about 2,000 miles, done 300 runs, burned 200,000 calories, and lost about 20 lbs in weight.”<br>
Well done Kerrin!<br>
Your fellow Boot Campers are so proud of you.</p>
<p>If you’re thinking you’d love to get to where Kerrin is, but can’t imagine you ever could, remember he started with a 10K.<br>
You just need to start where you are.<br>
And then, just keep going.<br>
As always, keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041952014-12-10T07:59:48-08:002019-06-25T23:51:47-07:00Maintaining Results Post-Challenge<p>“Take care of your body, it’s the only place you have to live in”</p>
<p>Now that we’re in the last week of the challenge, we are seeing some real results! First things first, congratulate yourself and celebrate your accomplishment! But what do we do next? Remember that being healthy should be a part of our overall lifestyle, and that should help us maintain our awesome results and continue to make changes going forward.</p>
<p>1. Keep up the exercise. At our boot camp classes, we motivate each other, we are a team, and that makes it fun! Well we’re all still here, so this support still exists after the challenge is technically over. If it hasn’t happened already, this healthy habit will be ingrained and you’ll miss the endorphin rush you get from exercise. If you can’t make it to class, commit to doing at least 30 minutes of moderately intense physical activity and make it fun- choose sports and activities that you really enjoy.</p>
<p>2. Stick to some of the eating guidelines that have been given to you during the challenge, but you don’t have to be as strict. By now you should have a handle on how certain foods work with your body. For example, if you cut out dairy from your diet for a period of time and felt a positive change such as less bloating, then keep it out of your diet. But if you didn’t feel a significant change and diary is something you love to have, then it’s probably fine. Or if you’ve noticed how limiting your alcohol intake accelerated weight loss, or perhaps made you feel overall better and more energetic, then keep the alcohol intake to a minimum. When eating out, stay away from menu items that are breaded or fried, and order your salad dressings and sauces on the side. Also, if you slip up, forgive yourself. If you overate or overdrank while on a vacation, don’t shame yourself, just leave it as “I enjoyed my vacation” and then continue on with making healthy choices.</p>
<p>3. Keep surrounding yourself with a support system. A spouse, friend, co-worker, relative, online buddy, etc… they will be your cheering section when it’s hard to keep up your determination. Talk to these people that you trust about holding you accountable. They will also be happy to celebrate with you as you continue towards your goals; and another plus to this is that they won’t encourage celebrating in ways that will take you off track. They may even want to join in!</p>
<p>4. Remember the mini challenges and maintain them for a balanced healthy lifestyle. You don’t have to do every single one each day, but just keep them in mind throughout your day as tools you can use to maintain your results. One more time they are: drink half your body weight in oz of water daily, get 7 – 9 hours of sleep each night, be grateful for one thing each day, eat consciously and take time with your food, and meditate 5 – 15 minutes daily.</p>
<p>5. Know when and how to de-stress. Taking care of your mental health is just as important. Make sure you have positive ways to deal with stressors in your life. (Ask the class for some of their own personal examples that they’d like to share. Some may be exercising, yoga, dancing, meditating, stretching, reading, etc..) Be sure to take time to relax.</p>
<p> </p>
<p>Integrate all of the above into your lifestyle. The easiest way to stay committed to fitness and a healthy lifestyle without constantly getting off track is to integrate it into your daily life and make it something you do by default, like brushing your teeth in the morning.</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041962014-12-03T11:40:12-08:002019-06-25T23:51:47-07:00Eating Your Veggies For Breakfast<p>I know it’s not just me who is already feeling the results of holiday eating.<br>
Right?<br>
Thanksgiving ushers us right into December and the holiday parties, the baking, and even the walks to look at holiday lights with hot cocoa in hand, have begun.<br>
It’s easy to over indulge.<br>
Or, at the very least, fill up with sweets and snacks instead of nourishing, healthy food.</p>
<p>One of the best ways I’ve found to fight against this is to start my day with 2 things: exercise and a good breakfast.<br>
If I start my day with exercise, then I am less likely to eat poorly for the rest of the day.<br>
And if I fill up on a healthy breakfast, then I am less likely to grab a treat before lunch.<br>
None of this is new information.<br>
But every time I stick to this routine, the difference in how I feel is so striking that I can’t believe it.</p>
<p>“That’s great,” you say. “But I cant fit in a morning workout.”<br>
Ok, do your workout at night.<br>
But you can still get in a healthy breakfast.<br>
And you can eat your veggies while you do it!<br>
Here’s my post workout breakfast from a few days ago.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/12/photo-1.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/12/photo-1.jpg" class="size_orig justify_inline border_" alt="photo-1" height="640" width="640" /></a></p>
<p> </p>
<p>Before you say you don’t have time to prepare such a breakfast, let me give you the good news: this took less than 5 minutes to prepare.<br>
I cooked the sweet potato ahead of time and just had to warm it in the microwave.<br>
The spinach takes 1 minute to sautee in the pan with some olive oil and a bit of garlic.<br>
The egg also takes about a minute–maybe 2.<br>
I use the same pan that I used to cook the spinach to cut down on the dishes too.<br>
Voila!<br>
Breakfast with veggies is served!</p>
<p>I have found the key to serving veggies with breakfast is to do your prep work.<br>
You can bake sweet potatoes ahead of time and warm them with breakfast.<br>
You can grate squash to put in scrambled eggs.<br>
You can make ratatouille on the weekend and serve it with eggs for breakfast. (recipe <a href="http://longbeachbootcamp.com/blogs/living-fit-greta-eskridge/living-fit-recipes-roasted-vegetable-ratatouille-6804">here</a>)<br>
You can stock up on bagged spinach and cook it in minutes to eat alongside, or in eggs.<br>
For ultimate ease, you can spread a piece of Ezekial bread with avocado and some tomato slices.<br>
And if you do a Pinterest search for breakfast recipes with veggies, your mind will explode!<br>
There is a lot out there if you are open to the idea.</p>
<p>I’d love to know your favorite way to add veggies to your breakfast.<br>
And remember, when you overindulge at a holiday party, start the next day off right with a workout and a good breakfast.<br>
Or at least, a good breakfast.<br>
Eat your vegetables!<br>
And keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041972014-12-01T08:55:04-08:002019-06-25T23:51:47-07:00November Camper of the Month: Bernice<p style="text-align: right;"><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/12/Bernice.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/12/Bernice.jpg" class="size_orig justify_inline border_" alt="Bernice" height="326" width="319" /></a></p>
<p><strong>Why did you join Boot Camp?</strong><br>
I joined bootcamp because I recently got engaged and realized I needed to change my life to have a long marriage. I had to get healthy so that I can have a long and happy life.</p>
<p><strong>What is your goal?</strong><br>
My goal is to just get healthy!! To be the person I know I can be! It means everyday I dedicate to myself and that I can do it just for today.. I just dedicate one day at a time. Not competing with anyone else but being the healthiest version of myself!</p>
<p><strong>What’s your favorite exercise?</strong><br>
Squat presses. I love that it works my legs and arms at the same time. Im also starting to like planks too because I notice I’m getting stronger and stronger at them. I don’t like burpees. Lol!</p>
<p><strong>What do we not yet know about you?</strong><br>
I used to be an endurance cyclist. I rode down from SF – LA which took 7 days and a total of 545 miles and I did it twice!</p>
<p><strong>What has been your biggest accomplishment so far?</strong><br>
I started Nov 3rd and I’ve already lost 10 pounds! But more than that, I’ve gained strength and I can feel the muscle building in my body. Im stronger! I love getting to a workout and knowing I can do so many things now! So losing the weight and getting stronger are my biggest accomplishments so far.</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041982014-11-19T09:55:01-08:002019-06-25T23:51:47-07:00When Little Changes Become Big Changes<p> </p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/11/5168d5cf688bcd64362f6d75c92f028f.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/11/5168d5cf688bcd64362f6d75c92f028f.jpg" class="size_orig justify_inline border_" alt="5168d5cf688bcd64362f6d75c92f028f" height="400" width="500" /></a></p>
<p>I love coffee.<br>
A lot.<br>
I love the smell of it brewing on my stove.<br>
I love the taste of it.<br>
I love the way it feels like a treat or a reward.<br>
I love the ritual of it.<br>
I love the community it creates.<br>
I love the way it wakes me up.<br>
I love going out to get a cup of it.<br>
I love meeting friends and talking over it.<br>
I love coffee so much that I take pictures of it.<br>
OK, now I just sound insane.<br>
Did I mention I love coffee?<br>
I love it so much that sometimes I drink it in the morning, noon, and night.</p>
<p>I have a problem.<br>
Thats a lot of coffee.<br>
A lot of caffeine.<br>
A lot of half and half, a lot of sugar, and a lot of milk.<br>
Because I like my coffee sweet and milky.<br>
That’s a lot of extra calories.<br>
I haven’t done the math, but I don’t have to.<br>
I just know.<br>
And when I wrote a couple of weeks ago about my numbers (weight, inches and body fat) being up, I wondered if cutting back on coffee would make a difference.</p>
<p>You see, I have been making a lot of little changes in my life: drinking more coffee, getting bagels for breakfast more often, eating ice cream more often because pumpkin ice cream is out only once a year,<br>
and lots of other little indulgences that on their own didn’t seem like a big deal, but were adding up over time.<br>
The truth is, if I keep going the way I have been, those little changes will turn into big changes.<br>
Bigger waist, bigger jean size, bigger numbers on the scale.<br>
So, I decided to make another little change.<br>
I’m (almost) giving up coffee.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/11/7b5dfba3d3a752d99f6e7b153565d8a3.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/11/7b5dfba3d3a752d99f6e7b153565d8a3.jpg" class="size_orig justify_inline border_" alt="7b5dfba3d3a752d99f6e7b153565d8a3" height="600" width="600" /></a></p>
<p>I rebelled at the idea first.<br>
But the more I thought about it, the more I thought about the trouble I’d had sleeping, my anxiety, my sometimes racing heart, and my mood swings, the more I thought that this would be a good change.<br>
A hard one to be sure, but good.<br>
Most of the time, the changes we make in our diet will make a difference in our waistline–for a little while anyway.<br>
But hopefully, they make a bigger, more lasting difference in our overall health.<br>
Sometimes it takes a wake up call to get us to make these valuable change in our diets.<br>
For me the wakeup call came when I realized that I was allowing weight and inches to creep back onto my body by not being thoughtful about what I was putting into my body.<br>
That led to the realization that all that coffee might be doing worse things for me than just putting a little extra sugar around my middle.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/11/7cb2ab52b8eac20169d240eba4804762.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/11/7cb2ab52b8eac20169d240eba4804762.jpg" class="size_orig justify_inline border_" alt="7cb2ab52b8eac20169d240eba4804762" height="600" width="600" /></a></p>
<p>So its been two weeks without coffee, and I am still alive.<br>
I’ve been drinking decaf tea and it is getting better and better.<br>
I did have a cup of coffee when I went out on a date with my husband. (I also had a piece of pie, but we’ll talk about that later)<br>
I like the idea of coffee being a treat for me rather than a necessity.<br>
It feels like I am not depriving myself completely of something I love.<br>
Instead, it becomes something to look forward to.</p>
<p>I realize giving up coffee is not the grandest or most inspiring gesture, but making significant change in our lives doesn’t always have to be grandiose.<br>
It just has to be <strong>something.</strong><br>
Remember, for better of for worse, little changes lead to big changes.<br>
Let’s make them for the better!<br>
Are you making any changes, big or small in your life to become more healthy?<br>
I’d love to hear them.<br>
Share them on the Long Beach Boot Camp Facebook page and tag me.<br>
Until next time, keep on Living Fit!</p>
<p>Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58041992014-11-19T09:43:06-08:002019-06-25T23:51:47-07:00Top 10 Holiday Party Diet Tips<p>1. Trim back the trimmings. Go all out and deck the halls with boughs of holly, glitter, and lights, but when it comes to holiday food, accessorize with care. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream — additions that don’t add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed</p>
<p>2. Wear snug clothes and keep one hand busy.When you wear snug-fitting attire, chances are you’ll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won’t be so easy to grab food, recommends obesity expert Cathy Nonas, MS, RD.</p>
<p>3. Chew gum. When you don’t want to eat, pop a piece of sugarless gum into your mouth. This works well when you’re cooking or when you’re trying not to dive into the buffet, says Nonas.</p>
<p>4. Be a food snob. If you don’t love it, don’t eat it. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. And don’t think it’s your responsibility to sample everything on the buffet. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.</p>
<p>5. No skipping meals. Always eat normally on the day of a party. “People who skip meals to save up calories tend to overeat everything in sight once they get there. Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint. Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.</p>
<p>6. Check it out.<br>
First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you’re likely to overeat.</p>
<p>7. Add fun and games. Cynthia Sass, MPH, MA, RD, co-author of Your Diet Is Driving Me Crazy, proposes taking the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off. The best parties include dancing, so why not make dancing after eating a new holiday tradition for a great form of fun</p>
<p>8. Alternate alcohol with nonalcoholic beverages. Alcoholic drinks are loaded with calories — especially holiday favorites like eggnog. Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages</p>
<p>9. Skip the appetizers. eschew the appetizers rather than chewing on them. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.</p>
<p>10. Limit the variety. Brian Wansink, PhD, author of Mindless Eating, suggests putting only two items on your plate when you go to the food table. Return as many times as you like, but only take two items each time. Variety stimulates appetite, and if you limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes.</p>
<p>WebMD does not provide medical advice, diagnosis or treatment.<br>
See additional information.</p>
<p><a href="http://www.m.webmd.com/diet/features/top-10-holiday-diet-tips-of-all-time">http://www.m.webmd.com/diet/features/top-10-holiday-diet-tips-of-all-time</a></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042002014-11-12T09:49:57-08:002019-06-25T23:51:47-07:00LBC Challenge Tips Week 2: Promoting a Healthy Sleep Cycle<p style="text-align: left;" align="center">The Mayo Clinic recommends adults average 7 to 9 hours of sleep a night, but many of us aren’t coming close. The sheer lack of sleep can cause the obvious symptoms of fatigue, stress, disorientation and the less attractive and unwanted bags under the eyes. And I haven’t even started talking about the long-term health effects such as insulin resistance, obesity, diabetes, depression, substance abuse and increased risk of cancer.</p>
<p>We know the body can endure almost anything we put it through and can adapt to any situation (even sleep deprivation). But sleep loss affects our hormones and when these hormones are not functioning properly, the results often include an <b>increased appetite, a decreased ability to feel full, increased abdominal fat, less lean muscle and poor body fat regulation</b>. We do all of this to ourselves just to do one more load of laundry, stalk our friends on Facebook or finish that deadline. But we have to make sure our hormones are working for us!</p>
<p>For a healthy sleep cycle:</p>
<ol>
<li>Create a dark bedroom. Block out any outside light, use blackout curtains.</li>
<li>Refrain from watching TV, using a computer and working in the bedroom.</li>
<li>Avoid consuming alcohol three hours before sleep and caffeine past noon.</li>
<li>Partake in regular daily exercise.</li>
<li>Consume dinner two to three hours before bedtime.</li>
<li>Create a routine before you go to bed each night. Your body will start to recognize the pattern and wind down naturally.</li>
<li>Sleep for 7 – 9 hours <strong>each night!</strong>
</li>
</ol>
<p>Creating a restful sleep cycle can help not only maintain your energy levels and keep you healthy, but also keep your mind clear and able make the best decisions about your work, relationships, food, exercise habits and life.</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042012014-11-12T08:09:22-08:002019-06-25T23:51:47-07:00Trainer Highlight: Mike Gonzalez<p>If you’ve been at Boot Camp for a while, you’ve probably had a class with Mike.<br>
And if you haven’t yet, you are missing out.<br>
Mike is a great trainer, and offers workouts that consistently challenge us.<br>
But more than that, he brings great energy to his classes.<br>
He’s got a lot of swagger, but you just can’t help laughing and loving him anyway.<br>
Or maybe its his swagger that makes him lovable in the first place.</p>
<p>Even at 5:30 in the morning, he makes us smile.<br>
Somehow, he always makes his classes fun.<br>
We all laughed at him when he flexed for the camera this summer in his tank, saying, “suns out guns out!”<br>
But when he proposed we all show up in tanks the next week for Tank Top Tuesday, you bet we were all wearing our tanks and flexing right along with him.<br>
A good trainer doesn’t just offer a good workout, but goes out of his or her way to make his classes a community, and to keep things interesting.<br>
Mike does all that.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/11/photo-1-13.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/11/photo-1-13.jpg" class="size_orig justify_inline border_" alt="photo 1-13" height="640" width="640" /></a><br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/11/photo-1-13.jpg"><br>
T</a>his week I was surprised to see Mike show up to class in a camouflage jacket and carrying a camouflage vest.<br>
It was still early and my mind was not awake enough to make the connection that it was Veterans Day and that Mike had something planned for class.<br>
Sure enough, he told us about his brother’s military service and the coat and vest belonging to him.<br>
“In honor of veterans,” he told us, “we’re going to be working out in this bullet proof vest today.”<br>
He set the vest out and said if someone wasn’t wearing it for each lap around the quad, we’d all be doing lots of burpees.<br>
Mike knows how to motivate us!<br>
But many of us put on the vest and took our turn carrying those extra 19 pounds around the quad, doing burpees, pushups, and squats with it on.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/11/photo-4-8.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/11/photo-4-8.jpg" class="size_orig justify_inline border_" alt="photo 4-8" height="601" width="960" /></a></p>
<p>That extra weight was an eye opener for some.<br>
Realizing how heavy that extra weight really is was a motivator to stick with fitness goals and keep losing weight.<br>
For others, the challenge of carrying extra pounds was fun.<br>
Some one even said how much she loved wearing it!<br>
But whether smiling or not, it was a creative element to add to our class.<br>
It was fun and gave us another reason to cheer each other on as we circled the quad, running a little more slowly with that weight.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/11/photo-2-12.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/11/photo-2-12.jpg" class="size_orig justify_inline border_" alt="photo 2-12" height="960" width="476" /></a></p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/11/photo-3-10.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/11/photo-3-10.jpg" class="size_orig justify_inline border_" alt="photo 3-10" height="960" width="561" /></a></p>
<p>One of the main reasons I kept coming back to Long Beach Boot Camp was the trainers.<br>
Having never consistently stuck with an exercise routine before, the LBBC trainers really made the difference for me.<br>
I’m grateful to all of them.<br>
And I bet you are too.<br>
Let them know how much you appreciate their class.<br>
Give them a shout out of encouragement, just like they do for us over and over again.<br>
This one is for you, Mike.<br>
Thanks for all the things you do to get me out of bed at 5:30 in the morning and come to class.<br>
From bullet proof vests, to sandbags, and your S.A.F.E.T.Y song, you always bring us a smile.<br>
You make it easy for me to keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042022014-11-05T09:07:19-08:002019-06-25T23:51:47-07:00Life Body Core Holiday Weekly Tips<p align="center"><b>Are you drinking enough water?</b></p>
<p>Most Americans are not drinking enough. Without this vital foundation, most other efforts to stay healthy may just fall short!</p>
<p><b>Quote</b>: “We never know the worth of water till the well is dry.” – Thomas Fuller, MD, 1732</p>
<p align="center"><b><span style="text-decoration: underline;">Water – Week 1</span></b></p>
<p>Are you drinking enough water? Often we mistake thirst as hunger. In one hour of exercise the body can lose more than a quart of water, depending on exercise intensity and air temperature. If there is not enough water for the body to cool itself through perspiration, the body enters a state of dehydration.</p>
<p>Water regulates the body’s temperature, cushions and protects vital organs and aids the digestive system. Water not only composes 75% of all muscle tissue and about 10% of fatty tissue, but it also acts within each cell to transport nutrients and dispel waste.</p>
<p><b>Hydration Quiz</b>:</p>
<p>1. How much water should the daily person drink each day?</p>
<ol>
<li>2.5 Liters</li>
<li>80 oz</li>
<li>10 glasses of water</li>
<li>Half your body weight in OZ</li>
<li>All of the above are good estimates (32oz/liter x 2.5Liter = 80oz = 10 glasses of water)</li>
</ol>
<p>2. What types of foods can <span style="text-decoration: underline;">best</span> help with your daily water intake?</p>
<ol>
<li>Protein</li>
<li>Grains</li>
<li>Fruits and Veggies</li>
</ol>
<p>3. Dehydration leads to: (choose all that apply)</p>
<ol>
<li>Muscle fatigue</li>
<li>Loss of coordination</li>
<li>Headaches</li>
<li>Hindrance of athletic performance</li>
<li>Lack of energy</li>
<li>Muscle crams</li>
<li>Dry sticky mouth</li>
<li>Sleepiness or tiredness</li>
<li>Dry Skin</li>
<li>Constipation</li>
<li>Dizziness or lightheadedness</li>
<li>Thirst</li>
<li>Decreased urine output</li>
</ol>
<p>4. What types of food/activity/beverages can dehydrate you?</p>
<ol>
<li>Exercising during the middle of the day when it is hot out.</li>
<li>Jacuzzi</li>
<li>Coffee</li>
<li>Caffeine</li>
</ol>
<p>5. If I am properly hydrated, my urine should be:</p>
<ol>
<li>Bright yellow</li>
<li>Pale yellow</li>
<li>Dark Yellow</li>
</ol>
<p>6. True or False: Coconut water can be a helpful way to rehydrate after exercise?</p>
<p><b>Tips to Stay Hydrated:</b></p>
<ol start="1">
<li>Carry a water bottle with you everyday.</li>
<li>Drink water during your workouts. Take 4-5 gulps every 15 min to stay on track.</li>
<li>Add flavor to your water to make it more exciting. Fresh fruits, lemons, berries, mint, soda water, cucumber, etc.</li>
<li>Download an app for your phone to help remind you and track. Water your body is a good for iphone and android.</li>
</ol>
<p>Answers: 1e but d is the BEST 2c 3a-m 4a-d 5b 6true*</p>
<p>6.* Not to be confused with coconut milk, which is made from coconut’s white flesh and is full of fat and calories, coconut water is the clear liquid at the fruit’s center.</p>
<ul>
<li>This water is low in calories (about 60 calories per 12-oz serving),</li>
<li>High in potassium (more than the 450mg in a banana and about the amount of 15 servings of a sports drink),</li>
<li>Contains modest amounts of other important electrolytes including sodium, magnesium, potassium and phosphorus.</li>
<li>It is free of added sugars, cholesterol and fat.</li>
<li>May be good for athletes engaging in short- to moderate-duration activities.</li>
<li>Potassium loss from 1 – 2 hours of exercise can typically be replaced with the potassium-equivalent of a banana (or a small glass of coconut water).</li>
</ul>
<p>Long-distance endurance activities in which sodium sweat losses can be significant (and more so than potassium losses) may be better off with a higher-sodium sports drink, or should supplement coconut water with a salty snack to help prevent hyponatremia (low blood levels of sodium).</p>
<p>Also, during long-distance activities, ideally one would consume about 30 to 60 grams of an easily digestible carbohydrate per hour of exercise to keep a constant stream of blood glucose available to fuel the exercise bout.</p>
<p><i>http://www.acefitness.org/certifiednewsarticle/1042/nutrition-spotlight-fueling-for-performance-with/</i></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042032014-11-05T08:18:02-08:002019-06-25T23:51:48-07:00Don’t Be Afraid of the Numbers<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/11/article-2258435-16CA1A90000005DC-992_634x406.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/11/article-2258435-16CA1A90000005DC-992_634x406.jpg" class="size_orig justify_inline border_" alt="article-2258435-16CA1A90000005DC-992_634x406" height="406" width="634" /></a></p>
<p>Everyone is looking for a quick fix to fitness and weight loss, aren’t they?<br>
The magic diet plan, the amazing meal replacement, the perfect workout, the…….sauna exercise suit.<br>
We all know the truth, though.<br>
There is no magic anything.<br>
Real results with weight loss and fitness takes hard work, will power. and dedication.<br>
Those words aren’t glamourous or exciting.<br>
But when you actually do them, the results <strong>are</strong> exciting.</p>
<p>The flip side of that is when you fall off the wagon, when you let your dedication and will power slip a bit, those results show too.<br>
I saw that truth in black and white this weekend.<br>
I don’t own a scale and haven’t since I left home 16 years ago.<br>
I weigh myself at my parent’s home whenever I visit, or on the occasional doctor’s visit.<br>
I never concerned myself with it much, and I’ve mostly used my clothes as an indicator of weight loss or gain.<br>
If my pants were getting too tight, then I needed to take some action.<br>
If not, then I was doing all right.</p>
<p>There is value to not obsessing over weight, as it is not a full description of your fitness level and health.<br>
For me, however, having no concrete measure of my body, it was easy to not have any kind of focus for keeping my body fit.<br>
I could be lackadaisical and just wear looser fitting clothes when things started feeling uncomfortable.<br>
It wasn’t until I started Boot Camp that I ever had measurements or body fat taken, and was given any kind of fitness and health goals.<br>
And it wasn’t until I worked out for a while and saw those goals being met, that I really knew what that looked and felt like, instead of just a vague feeling of my pants being too tight.</p>
<p>So back to this weekend.<br>
After missing almost a month of Boot Camp, and then going on vacation and doing a fair bit of “vacation eating”, I definitely felt it in my body.<br>
Beyond tighter pants, I felt soft and spongy, and generally less fit than I have in a while.<br>
But it was when I had my measurements, weight, and body fat taken for the Life Body Core challenge, and then compared them with my stats from 6 months ago, that I got a full picture of my status.<br>
I’ve been slacking off.<br>
And it shows in every area.<br>
Bummer!</p>
<p>I could have gotten really down on myself, felt like giving up, eaten a carton of ice cream, or become frustrated.<br>
Instead I chose to use the situation as a learning experience.<br>
After a life time of not really keeping track of anything, I now have some real numbers to compare.<br>
I don’t just feel that my hips are bigger, the numbers tell me they are.<br>
How is that helpful?<br>
Because now I can see where I’ve been, and I know I can get back there again.</p>
<p>I am still learning so much about fitness and healthy living.<br>
This experience has really shown me the value of keeping concrete track of my progress.<br>
Not in an obsessive, over the top way.<br>
But in a healthy, preventative, get your yearly check up, kind of way.</p>
<p>I share this to encourage you.<br>
If you are hesitant about getting an evaluation done with one of the trainers, about getting your body fat pinched, and your hips measured, don’t hesitate anymore.<br>
I know it can be scary.<br>
It was scary for me the first time too.<br>
But it will give you a place to start.<br>
And then, it will give you a place to go back to.<br>
You will see if you are improving or if you need to step it up a bit.<br>
We shouldn’t be afraid of the numbers.<br>
We should use them to push ourselves in the direction we want to go.</p>
<p>There is no magic pill, or suit, that will transform us into fit gods or goddesses.<br>
But with some hard work and determination, with encouragement and help from our trainers, we can get there.<br>
And if we fall down, we get back up and keep going.<br>
Right?<br>
We don’t give up.<br>
I’m working on it.<br>
Who’s with me?<br>
Remember, keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042042014-10-29T05:56:24-07:002019-06-25T23:51:48-07:00Rethink Your Drink: Liquid Calories<h3>Energy balance is the key to weight loss.</h3>
<p>This means that <em>at a minimum</em>, we must balance physical activity (calories out) with food and beverage intake (calories in) to make sure we don’t gain weight. While food choices are important, there’s increasing evidence that many of us may be drinking our way to weight problems.</p>
<p>Studies suggest calorie intake from beverages has more than doubled since the 1960’s, primarily due to a surge in soft drink, sport drink and sweetened tea consumption. More importantly, according to research, we DON’T balance these increased liquid calories by increasing our physical activity or taking in fewer calories from food.</p>
<p><em>Why is that??</em></p>
<p>It’s because our bodies don’t get ‘full’ from liquid calories. Our minds aren’t built to register calories consumed from liquids in the same way we process calories we get from solid foods. Think of it like a bill you forgot about. Whether you realize how much it cost or that you even got charged, it still has to get paid!</p>
<p>In a study at Purdue University, an experiment referred to as, the ‘Jelly Bean test’ was done to consider the difference between liquid calories and those obtained from solid foods. One group of participants in the study were served 450 calories a day in jelly beans while the other group was given 450 calories in soda or other liquids. What they found was that those who ate the jelly beans compensated by eating less food while the soda drinkers <strong>did not</strong>!</p>
<p><em>So how do you make wiser choices?</em></p>
<p><strong>Drink plenty of water.</strong> Water is the perfect beverage. There are no calories, it helps your muscles and brain stay hydrated, contributes to optimal physical and mental performance and most importantly, <span style="text-decoration: underline;">helps you eat less</span> if you drink before and during meals.</p>
<p>Next, <strong>limit your juice intake.</strong> While 100% juice is a great source of several key nutrients, it’s important to note that they are often carb-heavy and fail to include the amount of fiber found in the actual fruit or vegetable used to make it.</p>
<p>Another tip –<strong> Use your blende</strong>r: Make your own juice and add ice. Adding vegetables (like spinach, kale, carrots etc.) and sweetening juices with your favorite fruits (like an oranges, apples or bananas etc.) is a great way to ensure you get the fiber you need to help you feel full and stay regular. Adding water and especially <strong>ice</strong> is a great way to make it come out thick, so your homemade drinks feel more like meals and less like drinks.</p>
<p>With genetically modified foods, pesticide-ridden produce and tight schedules that make preparing to eat right tough, we have enough to worry about in regards to what we put in our bodies. Don’t let what you drink be another thing that sabotages the hard work you put towards your health. Be sure to ask us about any concerns you have regarding smart beverage options! Good luck in your health quest. See you in class!</p>
<p> </p>
<p>sources: <a href="http://eatright.org/">Eatright.org<br>
</a><em id="__mceDel">International Journal of Obesity</em></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042052014-10-22T11:17:25-07:002019-06-25T23:51:48-07:00How to Stay on Track: Tips & Tricks<h3>“People often say that motivation doesn’t last. Well neither does bathing – that’s why we recommend it daily”. ~Zig Ziglar</h3>
<p>Motivation by nature doesn’t last. When you are not feeling motivated, know that it’s ok. It’s actually natural to have your motivation wane. Having a drop in motivation is not a sign failure! Sometimes a little nudge or reminder is all we need to get going again. Motivation is like a wood burning fire. Sometimes it’s hotter and bigger while other times it’s just enough to keep you warm. You need just enough motivation to keep the fire burning!! Here are some tips to help you stoke your motivation!</p>
<p><b>1. Stop Trying So Hard.</b> Motivation is waning. Give yourself a day off and then get back on track. Maybe you need 2-3 days off, but no more than that. Giving yourself a break can free up that rigidness that cuts off the circulation to your much-needed “motivation vein”</p>
<p><b>2. Focus on How You Feel.</b> When you are done with a great workout or a healthy meal, tell yourself how great you feel! When you are feeling low, remember all those times you felt amazing right after your workout or meal. Use those times as motivators when you need them. You will have a positive relationship with things that bring you closer to your goal.</p>
<p><b>3. Create a Business Plan</b> with your goal. Any successful business or project needs guidance and a plan to get there. Once you have your goal, work backwards from your goal and create all the little steps needed. Follow this plan weekly and even daily. The more you read it the more ingrained the plan will be. To properly synchronize your plan, put it or write it on a fully functional online PDF solution where you can see it everyday. For more information, go to <a href="https://www.sodapdf.com/">SodaPDF</a>.</p>
<p><b>4. Plant a Half Way to Goal Reward.</b> It’s hard to stay motivated, reward yourself for the progress you have made along the way. Reward yourself for each step: The first 10 lbs, each 5 lbs, the half way goal, getting into a size smaller, going out on a date etc.</p>
<p><b>5. Act As If You are Already At Your Goal</b>. How would you behave and live your life if you were already at your goal. What would you do differently than you do right now? How would your life change? What would you wear, how would you talk to people, who would you call, how would you talk to yourelf, how would you treat your loved ones? Become you at your goal! What are you waiting for? You can live life today with your goal attitude. Live for the life you <b>want</b>, not the life you have.</p>
<p><b>6. Give Yourself Some Tough Love:</b> Be realistic with yourself. If you stay on this track what will your life be like in 1, 5, 10 years from now? Is this who you really are or want to be?</p>
<p><b>7. Get Competitive.</b> Join a challenge, or do one with your friends. Obesity journal says you will lose 20% more than if you did it on your own. Team captains tend to lose more than the other members of the group due to their high engagement in the team as a whole.</p>
<p><b>8. What Actually Motivates You?</b> Find out what really motivates you and that will fuel your motivation. Is it to be healthy for your family and kids, to feel better, to reduce or get off your medication. Once you have a strong enough reason, your motivation will stay around much longer.</p>
<p><b>9. Stop the Daily Weigh Ins.</b> It’s a motivation zapper and it will mess with your emotions! Try once a week or every two weeks to make sure you are on track and to monitor your progress.</p>
<p><b>10. Take a Pic a Day or Week!</b> Take a picture of yourself daily right after a great workout or a healthy meal. You will have a photo diary of how great you feel, document the changes in your body, have great before and after photos. You can then flip through them when you are being hard on yourself and get yourself out of your motivation slump.</p>
<p><b>11. Let go of the criticizer inside you:</b> It’s not motivating and it’s actually sabotaging your efforts. We dive into the fight or flight part of the brain and increase cortisol a stress hormone that helps us put on more belly fat and tends to lead us to sweet and fatty foods. Channel Sami: Stop when you are criticizing yourself, place your hand on your heart and take several deep breaths. Silence the negativity and find peace with yourself.</p>
<p><b>12. Create a “Healthy” Home:</b> Surround yourself with “health” in your home. Clean your house. Keep your fridge full of healthy meals and snacks in clear containers so you make the fridge a place you want to go to. Dust off the workout equipment, do your laundry & keep a clean house. It makes it easier for you to stay focused and on track. It also keeps you in the state of staying committed to vs non-committed.</p>
<p><b>13. Use your Phone.</b> It’s “smarter” than you think. Text your friends and family for some motivation or a workout partner. Find apps that you like to track progress, food, or water intake.</p>
<p><b>14. Make a List of What it’s Like to Be at Your Goal:</b> Keep a list of how you will feel and how your life will be better when you get to your goal. Will you have more stamina, feel lighter emotionally and physically, improve your confidence etc. Keep this list somewhere handy and read it when you are feeling like going off track.</p>
<p><b>15. Recruit Gift Givers:</b> Give some of your friends $20 (or any amount) to go shopping for a gift for you. Have them wrap it up and give it back to you. Each milestone along the way #lbs lost etc, open up one of the gifts to help keep you on track. You will look forward to each goal along the way and have a built in reward system and some great friends to encourage you along the way.</p>
<p><b>16. Set Goals That are Not “Scale” Related.</b> Pick other ways to measure progress ex: being able to run a mile under a certain time, working out so many days in a row or in a week, sticking to your food plan for 5 days straight, packing your lunch every day for work, drinking all of your water for 7 days straight etc. You will feel better about hitting one of these goals and your motivation will stick around longer than if you don’t hit a certain number on the scale.</p>
<p><b>17. Confront Your Fears:</b> It may not be lack of motivation holding you back. The next time you feel like stopping, quitting or taking a break, really ask yourself “why”? It may be your fears or beliefs that are holding you back. Are you afraid to work out in a group environment and show your body. Are you afraid if you are at the weight you want, men or women will start to notice you. Ask yourself; What is the real reason that I don’t stick to the plan, miss a workout, etc. Get real with yourself and wait until you get an answer.</p>
<p><b></b><b>18. Uninspired and Down on Yourself?</b> Try shifting to self-appreciation and gratitude. Be grateful for how far you have come, how well you did sticking to the workouts or meals for the week etc. Remind yourself of how lucky you are to be have a body that works for you. Remind yourself how It allows you to do so many amazing things!</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042062014-10-22T08:54:37-07:002019-06-25T23:51:48-07:00How to Beat Workout Burnout<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/10/1a9d32251c9266a5c024051da3a283a5.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/10/1a9d32251c9266a5c024051da3a283a5.jpg" class="size_orig justify_inline border_" alt="1a9d32251c9266a5c024051da3a283a5" height="700" width="500" /></a></p>
<p>I have spent most of the last 2 years working out 5 or 6 times a week with Long Beach Boot Camp.<br>
There have been a few weeks each year when I have missed Boot Camp classes due to my husband traveling, an injury, or illness.<br>
But those are few and far between.<br>
I’ve become so dedicated that I often workout when we are on vacation or when I am out of town.<br>
Fitness has become a way of life for me.<br>
I’ve found it is vital to my well being, physically, mentally, and emotionally.</p>
<p>Last week however, found me in a new place.<br>
For the first time I felt a little burnt out on fitness.<br>
And then I instantly felt afraid, and guilty.<br>
Afraid that all my new found love of fitness would fizzle, and I’d go back to my former, unhealthy self.<br>
And guilty for wanting to sleep in more than I wanted to work out.</p>
<p>I don’t know if this sort of thing is common after achieving a big fitness goal, but I am guessing it is.<br>
You see, I’d been thinking of running that 1/2 marathon for the past year and a half.<br>
I spent 3 months getting ready for it.<br>
And before I ever even believed I could run it, I dreamt of it.<br>
So once it was over, I felt a little lost.</p>
<p>After mulling it over quite a bit, I realized that in order to stay motivated I need to keep setting new goals and trying new things.<br>
I need to keep it fresh!<br>
For me, that means making plans to run 2 more 1/2 marathons this year.<br>
I have to get my knee checked out to find out why it locked up on me during the race.<br>
I’m hopeful for good news so that I can begin training for those races.<br>
I’m also thinking about trying a triathlon sprint.<br>
However, the only bike I have is a beach cruiser, so there are some details that need to be worked out for that one.<br>
The thing is to do things that will keep me excited to go to class, and maintain a high level of fitness.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/10/a234f3a729428c490d5e59d60a5c8735.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/10/a234f3a729428c490d5e59d60a5c8735.jpg" class="size_orig justify_inline border_" alt="a234f3a729428c490d5e59d60a5c8735" height="750" width="500" /></a></p>
<p>And what might you do if you are facing a similar feeling of workout burnout?<br>
There are so many easy ways to help you through the hard days, or weeks.<br>
Here are a few ideas:<br>
1. <strong>Try a new class</strong>–never run bleachers or the hill? This is the time to do it. You’ll push yourself and get out of your comfort zone. You might even like it.<br>
2. <strong>Try a new trainer</strong>–do you always see the same trainer? Every trainer trains differently. You will work different muscles, try new exercises, get different cardio, hear different music, and you’ll have fun.<br>
3. <strong>Take part in a challenge</strong>–there is always something going on at Boot Camp besides the daily classes. Whether it’s a big challenge like the Life, Body, Core, or something slightly less daunting, like the 5 minute plank challenge, just being a part of the challenge will shake you up a bit and push you to meet new goals.<br>
4. <strong>Up your weights</strong>–have you been using the same weights for a year? Or two? Maybe you need to go up a pound. Or two! It will be hard at first, but there will be a great pay off. Check with your trainer to make sure you are ready. (and I’m just guessing that they’ll say you are)<br>
5. <strong>Sign up for race, a ride, a fun run, or some kind of event that is outside your comfort zone-</strong>-training for an event, whether it’s your first 5K or your first full marathon, will push you and stretch you. That’s what you need.<br>
It’s what we all need. There are so many fitness events to take part in all over Southern CA. Find one and go for it!</p>
<p>Do you have any other ideas for combatting workout burnout?<br>
I’d love to hear them.<br>
Share them on the Long Beach Boot Camp Facebook page.<br>
We need to cheer each other on, through the highs, and the lows, of our fit lifestyle.<br>
I hope this post inspires you to try something new, and most of all, to keep going.<br>
Remember to keep on Living Fit, and Don’t Give Up!</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/10/e2bac294ae60a771e8ea4d6152756638.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/10/e2bac294ae60a771e8ea4d6152756638.jpg" class="size_orig justify_inline border_" alt="e2bac294ae60a771e8ea4d6152756638" height="640" width="520" /></a></p>
<p>Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042072014-10-15T10:06:20-07:002019-06-25T23:51:48-07:00Marathon Day<p>I ran the 1/2 marathon!<br>
And so did many of you, my fellow Boot Campers!<br>
I’m so proud of us.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/10/IMG_9641-1024x6821.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/10/IMG_9641-1024x6821.jpg" class="size_orig justify_inline border_" alt="IMG_9641-1024x682" height="682" width="1024" /></a></p>
<p>It was one of the most exhilarating experiences of my life.<br>
Crossing that finish line, arms raised, tears, yes tears, running down my cheeks, I felt like I had just conquered the world.<br>
It was a wonderful feeling.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/10/IMG_9728-1024x6821.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/10/IMG_9728-1024x6821.jpg" class="size_orig justify_inline border_" alt="IMG_9728-1024x682" height="682" width="1024" /></a></p>
<p>The race didn’t go as I had planned.<br>
My knee locked up at mile 6, and I thought I’d have to quit.<br>
I limped for a while, then ran really slowly, walked when I couldn’t run any more, and then ran again, until I crossed the finish line.<br>
It was hard in a totally different way than I expected it to be.<br>
But I learned a lot.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/10/IMG_9756-1024x6821.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/10/IMG_9756-1024x6821.jpg" class="size_orig justify_inline border_" alt="IMG_9756-1024x682" height="682" width="1024" /></a></p>
<p>And as soon as it was done, as we limped home, all I could think of was healing my knee and running another race.<br>
That’s what runners do, right?<br>
I guess I’m in the club!<br>
If you want to read the whole (longer) story of race day, please check it out on my personal blog, <a href="http://maandpamodern.com/?p=482">here.</a></p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/10/IMG_9662-1024x6821.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/10/IMG_9662-1024x6821.jpg" class="size_orig justify_inline border_" alt="IMG_9662-1024x682" height="682" width="1024" /></a></p>
<p>And to each of you who ran that race along with me, I congratulate you.<br>
Some of you PRed, accomplished hard goals, or simply used this race as a stepping stone to the next one.<br>
Whatever the race was for you, you ran it and you are rockstars!<br>
I am honored to work out and be in community with such a group of amazing athletes.<br>
Until our next race, keep on Living Fit!<br>
Greta</p>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042082014-10-15T08:11:50-07:002019-06-25T23:51:48-07:00Diet Trends: What Works, What Doesn’t<p>Gluten-free has been the buzz lately (at least one of them) on dieting. And yes, sometimes it is <i>a </i>way to get positive nutritional results, but does it work for everyone?</p>
<p>There is a lot of bad weight loss information on the internet. Much of what is recommended is questionable at best, and not based on any actual science. However, there are several natural methods that have actually been proven to work. For more information about proper diet, click <a href="https://www.thedietdynamo.com/">here</a>.</p>
<p>How many of you jumped on the bandwagon and why? If so, did it work for you? Maybe you noticed changes in your weight, energy, pockets? Last year Americans spent 10 billion dollars on products labelled “gluten-free.” Today, we’ll look at what this diet and 3 others could mean for weight loss, your health and your shopping list.</p>
<h3><b>Gluten-free:</b></h3>
<p>Essentially, people who follow this diet eliminate foods that have wheat, barley, rye, or triticale (tri-ti-KAY-lee, which is a crop hybrid of wheat and rye). Some even choose to avoid oats due to cross-contamination.</p>
<p>Here’s the <b>science </b>behind the diet: If one has celiac disease or reacts negatively to gluten, they may find reduced gastro-related issues and bloating. They may get less headaches and feel less fatigued. Those that don’t have gluten issues have reported weight loss and increased energy, but that could potentially be due to eating healthier anyway.</p>
<p><b>What you need to know</b>: Be careful while following this diet because some gluten-free processed foods will have more calories than the non-gluten-free version, like breads. They will also tend to cost more. An athlete may find a spike in energy, but others may feel fatigued because they aren’t getting enough carbs.</p>
<p> </p>
<p>Other diets to consider:</p>
<h3>Clean Eating:</h3>
<p><em>Followers avoid refined and processed foods and eat whole, raw, and natural instead.<br>
</em></p>
<p><b>The very basic science</b>: We say this all the time – replace processed foods with fresh and natural foods to be healthy. Read labels to find out if foods contain preservatives and decide if they are unhealthy or good for you.</p>
<p><b>Need to know</b>: This can be difficult and expensive to sustain. But if you do it properly, it can really improve your nutrition intake since processed foods are less nutrient-dense than whole foods.</p>
<p> </p>
<h3>
<b>Low-carb, Low-sugar</b>:</h3>
<p><em>Avoid foods high in simple (or total) carbohydrates (refined sugar, white flour, starchy vegetables like corn and peas) and some fruits and juices.</em></p>
<p><b>The science</b>: This diet may lower the risk of cardiovascular disease and may aid in weight loss, especially around the waistline.</p>
<p><b>Need to know</b>: If you don’t get enough carbs, your energy level may drop. You may also lose lean body mass, experience poor performance and poor recovery, especially for elite athletes.</p>
<p> </p>
<h3>
<b>Paleo diet</b>:</h3>
<p><em>Followers eat wild caught game and fish, and fresh fruits and vegetables. They stay away from salt, refined sugar, flour, processed foods, legumes, beans, and dairy.</em></p>
<p><b>The science</b>: It is reported in small short term studies that the diet resulted in weight loss (5lbs in 3 weeks), lowered cholesterol and blood pressure, and improved insulin sensitivity.</p>
<p><b>Need to know</b>: Some of the good aspects of this diet are: reducing the intake of sodium, refined sugars, and saturated fat. On the other hand, this low-carb profile can lead to reduced exercise performance.</p>
<p>There is no “one size fits all” diet for everyone, however we encourage you to play around with your diet and find which approach works best for you to help you get the results you’re looking for. We would like to also remind you that we do not support short, fad “dieting” to achieve short-lived goals. The idea is to adopt a healthy lifestyle that includes a diet where you eat healthy to sustain a healthy life. Eat as fresh as you can for as long as you can, don’t punish yourself for mistakes, and quickly get back on track if you fall off. Make healthy choices everyone!</p>
<p> </p>
<p>This information came from Training Edge magazine’s Sept/Oct 2014 issue.</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042092014-10-15T07:38:46-07:002019-06-25T23:51:48-07:00SOY SOY SOY….it’s everywhere!<h2>What is SOY?</h2>
<p>Soy beans, soy milk, tofu, soy sauce?? Soy products seem to be everywhere! And a common belief seems to be that soy is always a great alternative to milk/dairy when you’re trying to make healthier choices in your life. Let’s talk about how much of that is true, and revisit some of the common ideas regarding soy.</p>
<h3>The GOOD</h3>
<p>Consuming soy-based products has been shown to suppress the <a href="http://nutritionfacts.org/videos/waistline-slimming-food/">fat storage</a> mechanism and to prevent increases in <a href="http://nutritionfacts.org/videos/milk-protein-vs-soy-protein/">abdominal fat</a>. <a href="http://nutritionfacts.org/topics/soymilk/">Soymilk</a>, though, <a href="http://nutritionfacts.org/video/nutrient-blocking-effects-of-dairy/">like cow’s milk</a>, may interfere with the <a href="http://nutritionfacts.org/videos/soymilk-suppression/">benefits</a> of <a href="http://nutritionfacts.org/topics/tea/">tea</a> such as <a href="http://nutritionfacts.org/videos/the-healthiest-beverage-2/">chai</a>. But as long as it’s shaken, it can provide the <a href="http://nutritionfacts.org/videos/calcium-absorption-soy-milk-versus-cow-milk/">same amount of calcium</a> as cow’s milk. <a href="http://nutritionfacts.org/videos/soy-foods-menopause/">Phytoestrogen intake</a> through soy consumption in <a href="http://nutritionfacts.org/topics/menopause/">menopausal</a> adult women may help to reduce <a href="http://nutritionfacts.org/videos/soy-foods-menopause/">hot flashes</a>, while for young girls it is effective may help delay the onset of premature <a href="http://nutritionfacts.org/videos/the-effect-of-soy-on-precocious-puberty/">menarche</a> and <a href="http://nutritionfacts.org/topics/premature-puberty/">puberty</a>. T<a href="http://nutritionfacts.org/topics/tofu/">ofu</a>, <a href="http://nutritionfacts.org/topics/tempeh/">tempeh</a>, and <a href="http://nutritionfacts.org/topics/edamame/">edamame</a> appear to help lower cholesterol but not in great amounts as with other beans. In short, consume Organic Fermented Soy products such as Tempeh, Miso and whole Soybeans.</p>
<h3>The BAD</h3>
<p>Before we begin to think that soy is the golden plant-based protein, let’s talk about something you need to know:</p>
<p>Did you know that soy can inhibit the absorption of some important vitamins and minerals like Calcium, Magnesium and Zinc? Additionally, soy (as in soy milk) can have adverse effects on an infant’s hormonal, brain, and Central nervous system development? Other studies relate soybean consumption not only to hypothyroidism, but also to low energy levels, poor mineral absorption, and infertility.</p>
<h3>What to AVOID….</h3>
<p>Avoid foods that have “soybean oil” as soybean oil is likely to be partially hydrogenated. It is important to avoid ANY product that admits to be “hydrogenated,”as it refers to oils with trans-fatty acids that has been chemically changed from a room-temperature liquid state into a solid. The health community often refers to hydrogenated products as “poison”, so don’t put it in your body. If you see it on the label, go ahead and put the product back.</p>
<p><b>If you’re looking to avoid soy and soy constituents altogether, it will be a difficult task to take on unless one chooses basic foods and avoids processed ones. Even then, some soy gets into the diet, indirectly, from soy constituents in the feed of farm animal and farmed fish (in aquaculture)</b>.</p>
<p>The key is to as much as you can, <span style="text-decoration: underline;">avoid all processed</span>, and when you can’t, eat so in <em>moderation</em>.</p>
<p>Good luck in your food journeys everyone! Stay happy & healthy!</p>
<p> </p>
<p>Information for this article may be found at:<br>
<a href="http://nutritionfacts.org/">http://nutritionfacts.org/</a> &<br>
<em id="__mceDel"><a href="http://americannutritionassociation.org/">http://americannutritionassociation.org/</a></em></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042102014-10-12T16:18:22-07:002019-06-25T23:51:48-07:00LB 1/2 & Full Marathon 2014<p> </p>
<p>The <strong>Long Beach 1/2 & Full Marathon</strong> is such an amazing experience. On <strong>October</strong> <strong>12, 2014</strong> so many boot campers, friends and family got up early after months of training to prove to themselves and the world that they “got this”! You all sure did! We are all so very proud of each and everyone of you! It feels like such a rush to see you all run by us with smiles and sweat! Keep it up and know that you can ALWAYS do anything that you set your mind too. You are living proof of this. Recall this day when you are feeling down on yourself or doubting yourself!</p>
<p>Keep Calm and Boot Camp on! ~Shannon Paul</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042112014-10-08T17:14:08-07:002019-06-25T23:51:48-07:00It’s Almost Time<p>It’s almost race day!<br>
In a few days I’ll be running my first half marathon.<br>
It’s something I never thought I’d do, but secretly wished I could.<br>
And then, when I began to training, ran my first 10K, and injured myself, I decided I never would run that half marathon.<br>
i decided I wasn’t a runner.<br>
But with a lot of encouragement (read: forcing) to give it a try, I began training.</p>
<p>As we ran every week, and as the miles added up, I almost could’t believe what I was doing.<br>
I have envisioned myself crossing the finish line, finally running those 13.1 miles, and I still can’t believe it is really happening.<br>
The whole process has taught me a lot about believing in myself, and working to achieve a goal.<br>
I’ve realized that those things go hand in hand.<br>
I can’t just “believe in myself” and expect I’ll be able to run the race without working for it.<br>
At the same time, I can’t just work towards a goal without believing that I can achieve that goal.<br>
I need both things to make my dream a reality.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/10/tumblr_mdpc5aAJXF1qz6f9yo1_500.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/10/tumblr_mdpc5aAJXF1qz6f9yo1_500.jpg" class="size_orig justify_inline border_" alt="tumblr_mdpc5aAJXF1qz6f9yo1_500" height="600" width="467" /></a></p>
<p>I’ve also learned, again, the power of team work.<br>
I’ve posted several times about the role team work has played in my own fitness journey.<br>
And I’ve posted about the team work I’ve seen amongst other Boot Campers and the positive impact its had on them.<br>
I suppose I could have trained for this race myself.<br>
But it would not have been nearly as much fun or such a positive experience if I had.<br>
My friend turned trainer, coach, and running mentor, Susan, offered to help me train.<br>
It has been a priceless gift to me and I am so grateful to her.<br>
This is just one more example of the powerful impact for good that Long Beach Boot Camp has played in my life.<br>
Our people are amazing!</p>
<p>I wrote this reflection after Susan and I’s final training run last weekend.<br>
I think it sums up nicely all that I have learned over the past few months.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/10/photo-36.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/10/photo-36.jpg" class="size_orig justify_inline border_" alt="photo-36" height="640" width="640" /></a><br>
We ran our last training run through the fog this morning.<br>
It was cool and wet and calm and beautiful.<br>
Even if I wasn’t running the 1/2 marathon next week, I’d be grateful for all the miles I’ve put in on the way there.<br>
I think the real breakthrough moment for me was the moment I realized I could run and not think about the fact that I was running.<br>
For so long, running to me meant I was telling myself to keep going, begging to stop, and forcing myself to go just a little farther .<br>
It was a battle for every step! But there came a day when I realized I was just…… running.<br>
I was putting one foot in front of the other, moving forward and thinking about other things.<br>
It was amazing.<br>
I stand here before you as the girl who hated to run, and adamantly proclaimed she’d never be a runner.<br>
I guess I was wrong!<br>
I’ll see you at the finish line!</p>
<p>To all my fellow runners, enjoy the race!<br>
And to all my fellow non-runners, I believe there is a runner inside you!<br>
Now get out there and run, walk, or just move in some way, and keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042122014-10-01T16:42:18-07:002019-06-25T23:51:48-07:00Get Your Workouts in on the Weekend with a Hike<p>So the October Challenge starts today!<br>
30 work outs in 30 days!<br>
I know you are all planning to make it to class 6 days a week, right?<br>
There are so many class options that you can always find a place and a time to work out.<br>
But what about Sunday?<br>
Or what will you do on the off chance that you miss a class during the week or on a Saturday?<br>
Don’t worry!<br>
Your helpful Living Fit blogger is here with a list of hikes to help you get in at least 45 minutes of exercise on those days when you miss a Boot Camp class.<br>
The best part is, you can bring along your family, your dog, your Boot Camp pals, or your binoculars for some bird watching.<br>
There are hikes here for everyone!</p>
<p>Hiking is a great way to be active.<br>
It gets you out of doors, away from a screen or ear buds, and allows you to connect with nature. If you are looking for a <a href="https://www.affordablegaragedoorfix.com/garage-door-repair">garage door repair salt lake city utah</a>, visit affordablegaragedoorfix.com for more information.<br>
Those are things that our bodies and minds need to recharge and feel peace.<br>
Hiking is also a wonderful way to encourage the little people in your life to get exercise.<br>
For people without a strong fitness base, hiking is a good place to start building.<br>
And lest you think that hiking won’t give you a good workout, try power walking, or trail running up some of these hilly hikes.<br>
You’ll get all the workout you need.<br>
Like I said, there is a trail here for everyone, from right here in Long Beach, to further afield.<br>
You can plan a hike for every weekend this month.<br>
Now there are no excuses for getting in those 30 workouts!<br>
You’re welcome.</p>
<p>I’m listing these hikes in order of proximity to Long Beach and then going out from there.<br>
If there is a link with more information for the hike, I provided it.<br>
If not, google the hike’s name to get location and directions.</p>
<p>1. <a href="http://www.longbeach.gov/naturecenter/general_information.asp">El Dorado Nature Center.</a><br>
Close to home in lovely Long Beach, you can hike the 2 mile trail once or twice to get in a work out. The trail is mostly flat, with a few small hills. This is a good spot for little hikers because they’ll love to see the turtles and water birds in the ponds. Pay to park.<br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/10/981521_10200616814396236_418697544_o.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/10/981521_10200616814396236_418697544_o-768x1024.jpg" class="size_orig justify_inline border_" alt="981521_10200616814396236_418697544_o" height="786" width="590" /></a></p>
<p>2. <a href="http://bolsachica.org">Bolsa Chica Wetlands</a><br>
This is a beautiful spot for an early morning or late afternoon hike. You can follow trails all over the wetlands and see so many beautiful birds you won’t even realize you are hiking. The trail is almost completely flat, so it’s a good place to try a trail run. You can park at the small lot on PCH, or park at the nature center on Warner.<br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/10/577864_10200206654502495_377436234_n.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/10/577864_10200206654502495_377436234_n.jpg" class="size_orig justify_inline border_" alt="577864_10200206654502495_377436234_n" height="720" width="960" /></a></p>
<p>3. <a href="http://www.lamountains.com/parks.asp?parkid=633">Hellman Wilderness Park</a><br>
This is less than a half hour drive from Long Beach, in the hills above Whittier. This hike gets crowded on the weekends, so arrive early if you want quiet trails. No matter which direction you start on this trail, you are going uphill. This hike is great for getting a good booty burn. And once you get to the top, you can hike down a hill and up another one. The options are almost limitless.<br>
Parking in the very small lot fills up fast. After that, park in the neighborhoods near the trail head.<br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/10/hellman-26.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/10/hellman-26.jpg" class="size_orig justify_inline border_" alt="hellman-26" height="640" width="480" /></a></p>
<p>4. <a href="http://nobodyhikesinla.com/2010/07/21/laurel-canyon-looplaguna-coast-wilderness-park/">Laguna Coast Wildernss Park –Laurel Canyon Trail</a><br>
This is a great spot for a long hike. There are a lot of long, steep uphill spots, so you can get in a good workout. But it is also a really beautiful spot, so you won’t mind the burn as you hike up the hills.<br>
There are a lot of different trails in the Laguna Coast Wilderness Park. One of my favorites is the Laurel Canyon Trail. It starts off with some small climbs and then goes through a beautiful meadow. After that, you’ll climb a long, steep hill, and then another one before you reach the top of the “mountain”. The views are spectacular!<br>
Some of the trails at the top are for mountain bikers too, so be ready to share the road.<br>
Pay to park in the smallish lot right off the road. It gets crowded on weekends, so go early to get a spot.<br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/10/922725_10200516577770383_400606020_n.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/10/922725_10200516577770383_400606020_n.jpg" class="size_orig justify_inline border_" alt="922725_10200516577770383_400606020_n" height="960" width="755" /></a></p>
<p>5. <a href="http://letsgooutside.org/explore/limestone-canyon-nature-preserve/">Limestone Canyon</a><br>
Limestone Canyon is a hidden gem in Orange County. It’s in the Santa Ana mountains and is a beautiful, wild spot. It is home to a spectacular natural wonder called the Sinks. They are large, deep canyons that are worth the 8 mile hike to see. The hikes here are long and hilly. But it is quiet and the scenery is stunning. Limestone Canyon has restricted access, which means it is only open to the public for hiking a few times a month. Check the schedule <a href="http://letsgooutside.org/activities/?em_search=&scope%5B0%5D=&scope%5B1%5D=&category=-1&reserve_area=43&action=search_events">here</a>, to find out when you can visit in Oct. And if you can’t make it this month, be sure to try another time. It’s a gorgeous spot!<br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/10/lc-1.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/10/lc-1-768x1024.jpg" class="size_orig justify_inline border_" alt="lc-1" height="786" width="590" /></a></p>
<p> </p>
<p>6. <a href="http://hikertechnologies.com/mcp_trails.htm">Monrovia Canyon Park</a><br>
It’s going to be hot this weekend, which means it might be a great time to hike to a waterfall. Monrovia Canyon is home to a year round waterfall. It may be pretty small after our dry winter and summer, but it will still be a great spot to cool your feet after your uphill hike to the waterfall.<br>
To get more of a workout, you can park at the bottom of the park, and hike up to the Monrovia Falls trail.<br>
Or you can drive up to the trail head and park there.<br>
Pay to park<br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/10/DSCN0487.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/10/DSCN0487.jpg" class="size_orig justify_inline border_" alt="DSCN0487" height="480" width="640" /></a></p>
<p>7. <a href="http://www.hikingtrails-california.com/trail-chantry-flats%20.html">Chantry Flats</a><br>
This is another waterfall trail with lots of creek crossings and shade to keep you cool.<br>
The start of the trail, and the finish, since it is an out and back trail, is in full sun and a long uphill climb on the way back, so save some water for the end.<br>
This trail is beautiful and lots of fun with a big pool and waterfall at the end as a reward.<br>
It does, however, get very, very crowded on the weekend and parking can be a real challenge.<br>
So go early and enjoy the cool and the quiet.<br>
Wilderness pass required to park. You can purchase it from the pack store at the trail head.<br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/10/hike-38.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/10/hike-38-682x1024.jpg" class="size_orig justify_inline border_" alt="hike-38" height="885" width="590" /></a></p>
<p>8. <a href="http://www.hikespeak.com/trails/temescal-canyon/">Temescal Canyon</a><br>
This hike is all the way up in Malibu. But it would be a great way to spend a weekend day…an early morning hike, then some time at the beach, or having a healthy brunch at some sweet Malibu spot. (the Malibu Farm on the Malibu pier is fantastic.) The hike starts off easy through a lovely, live oak grove. Then is gets going and you are hiking uphill on a rough, rocky trail. You can follow the loop to get in a 4 mile hike. There are great ocean views from the top.<br>
Pay to park in the lot, and be sure not to run any stop signs in the park as there are cameras and they give out tickets pretty regularly.<br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/10/tc-1.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/10/tc-1.jpg" class="size_orig justify_inline border_" alt="tc-1" height="427" width="640" /></a></p>
<p>9. <a href="http://www.localhikes.com/Hikes/IcehouseSaddle_4472.asp">Mt. Baldy — Ice House Canyon Trail</a><br>
This is another day trip sort of hike, but totally worth the drive. It’s about an hour and 15 minutes from Long Beach (without traffic of course) but it feels worlds away. Drive past Mt. baldy Village to get to the Ice House Canyon trail head.<br>
You’ll hike uphill the whole way, all the way to the saddle if you want to go that far. There are lots of options for you to get <a href="http://www.sawhorseusa.com/">home remodeling minneapolis</a> as much distance as you want. But remember, this is a high elevation, so you’ll tire a lot faster. You’ll get thirsty too, so pack lots of water. At this time of year, the temperatures are cooler on the mountain, and you’ll even see signs of autumn. It’s a great hike, and one of our favorites.<br>
You need a wilderness pass to park here, which you can get at Big 5 or at the Mt. Baldy Nature Center<br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/10/photo-35.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/10/photo-35.jpg" class="size_orig justify_inline border_" alt="photo-35" height="640" width="640" /><br>
</a><br>
I hope you find a hike or 2 from this list to try this month, or in the months to come.<br>
And I hope you are excited to get in your 30 workouts this month!<br>
Remember, keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042132014-09-17T05:40:57-07:002019-06-25T23:51:48-07:00Boot Camper Highlight: The J Team<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/09/9f2b4edda12e6bd0c7431c525d5ae4e9.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/09/9f2b4edda12e6bd0c7431c525d5ae4e9.jpg" class="size_orig justify_inline border_" alt="9f2b4edda12e6bd0c7431c525d5ae4e9" height="480" width="480" /></a></p>
<p>What gets you to Boot Camp when you’d rather sleep in?<br>
What makes you push yourself, up your weights, or run just a little faster up that hill?<br>
What keeps you coming back when you are sore, or feeling like you can’t do one more burpee?<br>
What inspires you to try something you never have before?<br>
If you are lucky, you have a group of friends who help you with all those things.<br>
If you are lucky, you have a team.</p>
<p>I’ve written before about the power of having a Boot Camp support system.<br>
When you have friends that are willing to give you a 5 am wake up text, or hold you accountable to get to class when you might otherwise skip, it can make all the difference.<br>
It can, in fact, push you to do things you never, ever, thought you could.<br>
Like running The Hill twice in one day.<br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/09/1620970_650759978372754_2229099932335203057_n.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/09/1620970_650759978372754_2229099932335203057_n.jpg" class="size_orig justify_inline border_" alt="1620970_650759978372754_2229099932335203057_n" height="960" width="960" /></a><br>
Meet the J Team.<br>
Jen, Jocelyn and Julie started out as “The Extra Mile Club”.<br>
After bleachers on Wednesday, they began running an extra mile around the track, because Jen was always looking to add to her workout.<br>
She found support in these ladies, and they became her team.<br>
Even when one of them didn’t feel like running that extra mile, knowing the rest of the EMC was there and ready to run was the motivation needed to get back on the track and go.<br>
It’s the kind of peer pressure that brings about good results instead of bad.</p>
<p>Over time, the Extra Mile Club found themselves running The Hill together most Friday nights.<br>
They push each other on those runs and support each other.<br>
And after a few of those Friday night happy hours, they became the J Team.<br>
All that extra running has paid off for Jen, as she ran father than she ever has in this year’s Conquer the Bridge race.<br>
And the 3 of them encouraged each other to take on the challenge given out by Trainer Timmie, of doing 100 burpees every day.<br>
That’s when they added another name to their list, The Extra Burpee Club.<br>
But one of their biggest achievements was the day they ran Signal Hill, <strong>twice.</strong><br>
At 5:30 am and then again at 6 pm–even though some members of the team were not entirely willing.<br>
Positive peer pressure and support won out, and in the end, they were so happy they did it.<br>
What so many people would view as pain, has become pleasure to them because they do it together.<br>
<strong>Workouts are so much more fun when you do them with friends!</strong></p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/09/10150796_10203685076432543_1374933331_n.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/09/10150796_10203685076432543_1374933331_n.jpg" class="size_orig justify_inline border_" alt="10150796_10203685076432543_1374933331_n" height="717" width="960" /></a></p>
<p>So now’s the time to ask yourself, “who’s on my team?”<br>
If you workout with the same people in class, make sure you know their name.<br>
Workout next to people who push you to run faster, do more bicep curls and more mountain climbers.<br>
Tell them you’ll be in class tomorrow so you know they are counting on you.<br>
You can get really bold and ask for their number.<br>
Or just friend them on Facebook first.<br>
We Long Beach Boot Campers work out with a fantastic group of really supportive people, and every single one of us needs to take advantage of that.<br>
We all workout at our own pace, but we are still part of a team.<br>
Be consistent, and before you know it, you’ll be running with your own J Team!</p>
<p>Now go on and make your team happen people!<br>
I’d love to do a feature on the other teams I know are part of the Long Beach Boot Camp family.<br>
And on the new ones that are being made right now.<br>
Tell me who you are please!<br>
And, as always, keep on Living Fit!<br>
Greta</p>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042142014-09-03T10:16:29-07:002019-06-25T23:51:48-07:00Exercise, Mental Health, and My 2 Year Boot Campaversary<p>2 years ago I signed up for a month of boot camp classes.<br>
It still amazes me that such a small thing could have created such enormous changes in my life.<br>
When I stop to think about who I was then and who I am now, I can hardly stop the tears from rolling down my cheeks.<br>
I’m beyond grateful for what these last 2 years have given me.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/09/56a5ba313392f25b873748aeedf85e6f.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/09/56a5ba313392f25b873748aeedf85e6f.jpg" class="size_orig justify_inline border_" alt="56a5ba313392f25b873748aeedf85e6f" height="499" width="500" /></a></p>
<p>I wrote once that my whole goal when I signed up for those boot camp classes, was to get skinny.<br>
Yes, I wanted to get in shape, but what I wanted most was to get into my skinny jeans, because I thought that would make me feel good.<br>
I didn’t realize that I needed to change so much more than my body in order to feel better.</p>
<p>At that time, the idea that I could run 13 miles, or even 1, was unfathomable.<br>
I was heavier than I’d ever been and more out of shape than I’d ever been.<br>
Partly because of those things, but also for other deeper issues, I was unhappy, and struggling with depression, anxiety and anger.<br>
Exercise was the thing that helped me work through those things.<br>
I never went to counseling or took medication, but I sure did sweat my way through a lot of issues!</p>
<p>“Though we don’t know exactly <a href="http://www.newyorker.com/online/blogs/elements/2013/09/psychiatry-prozac-ssri-mental-health-theory-discredited.html">how any antidepressant works</a> we think exercise combats depression by enhancing endorphins: natural chemicals that act like morphine and other painkillers, although there are pains that are more chronic like stomach pain, so is when you need to get good remedies for it from sites online like this <a style="text-decoration: none;" href="https://healthyusa.co/pure-digest-10-review/"><span style="text-decoration: none; color: #4a4a4a; font-weight: normal;">pure digest 10 review</span></a>.<br>
There’s also a theory that aerobic activity boosts norepinephrine, a neurotransmitter that plays a role in mood. And like antidepressants, exercise <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1413959/">helps the brain</a> grow new neurons.”<br>
(Olga Khazan The Atlantic)<br>
I truly believe I found <a style="text-decoration: none;" href="https://capitaldentaldesign.com/our-services/"><span style="text-decoration: none; color: #4a4a4a;">Bon Air Invisalign</span></a> when I needed it most.<br>
My body has become more healthy, for sure.<br>
But I’ve also become more emotionally, spiritually, and mentally healthy.<br>
We all have our own way of working through things.<br>
This was mine.<br>
And I am unbelievably grateful for it.</p>
<p>In the past two years I have stayed consistent with Boot Camp, coming 4-6 times a week, except for when my husband was traveling or I had an injury.<br>
I’ve lost inches and pounds.<br>
I’ve gained muscle.<br>
I’ve made new friends.<br>
I’m more confident, secure, and so much happier.<br>
I have changed and grown in ways I never thought possible.<br>
The ripple effect that started with changing my body has spread out into every other part of my life I also take care of my heart with a <a style="text-decoration: none;" href="https://healthyusa.co/physio-omega-seven-seconds-to-a-healthy-heart/"><span style="text-decoration: none; color: #4a4a4a; font-weight: normal;">complete formula</span></a> product I found online for it.<br>
Last weekend I came home from my longest run ever and proudly announced, “I just ran 9 miles!”<br>
My husband grinned and said, “did you ever imagine there would be a day where you would run 9 miles? You’re a new person!”<br>
I am.<br>
I’m the girl owning those battle ropes.<br>
And I’m so happy to be her!</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/09/photo-1-9.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/09/photo-1-9.jpg" class="size_orig justify_inline border_" alt="photo 1-9" height="720" width="960" /></a></p>
<p>Whatever your reasons for exercise, I hope my story is an encouragement to you.<br>
And I hope you continue to push yourself, to take on new challenges, and to grow.<br>
Fitness may be just one small part of your day, but the benefits it will bring to you are much, much bigger.<br>
That’s why I’m so passionate about Living Fit!<br>
And about my Long Beach Boot Camp community.<br>
I owe you, my trainers, and fit friends, so much.<br>
With heartfelt thanks,<br>
Greta</p>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042152014-08-27T21:54:21-07:002019-06-25T23:51:48-07:00Welcome Lindsay Del Rossi<p dir="ltr"><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/08/Lindsay-Del-Rossi.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/08/Lindsay-Del-Rossi.jpg" class="size_orig justify_inline border_" alt="Lindsay Del Rossi" height="480" width="298" /></a></p>
<p dir="ltr">Please give a warm welcome to the newest member of our family, Lindsay Del Rossi. With over 10 years of experience, she is not new to training! Lindsay comes to us from the state of Florida where she earned her BS in Exercise Science and also a BA in Fine Arts. She prides herself as being known as the “safety girl” in all her workouts. Making sure that all exercise is safe and doable for everyone, she is always putting her participants’ health first. Lindsay believes you can prevent injury by practicing the “benefit to risk” theory. In a particular exercise practice, If the risks outweigh the benefits it is not the right move for you. Lindsay has extensive training in Group Exercise and her specialties include Yoga, High Intensity Training, kettlebells, battlerope, resistance tubing,<wbr></wbr> Swiss Balls, Medicine Balls, and all sorts of other fun toys. Lindsay is also certified in ‘Spinning, Pilates and Group Exercise through AFAA. She looks forward to meeting you in class.</p>
<p dir="ltr">Here is where you can catch Lindsay!<br>
Hughes Middle School: 5:30am M & W<br>
Rossmoor: 8:15am T & Th<br>
Wilson High: 7:00pm T & Th<br>
Saturday Rotating</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042162014-08-27T21:41:45-07:002019-06-25T23:51:48-07:00Living Fit Recipes: Roasted Vegetable Ratatouille<p>I went for my first 8 mile run this weekend.<br>
It was a run-walk, to get me back in shape after my foot injury.<br>
It felt so great, and we made good time.<br>
Until the very end of the run, when I suddenly felt sharp pain in my knee, which made it difficult to walk, let alone run.<br>
I’m learning a lot about my body, about pushing it, about when to work through discomfort and when not to.<br>
I’m learning how mental running is.<br>
And how hard.<br>
I know when I finish that 1/2 marathon I am going to feel so proud, because this is quite the journey!</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/08/photo-33.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/08/photo-33.jpg" class="size_orig justify_inline border_" alt="photo-33" height="640" width="640" /></a></p>
<p>After our run, we went to the farmer’s market.<br>
I found some beautiful eggplants.<br>
It made me think of one of my most favorite recipes, ratatouille.<br>
I’m not talking about the cartoon with the rat who wants to be a French chef.<br>
This is a real dish and might just be my husband’s favorite meal.<br>
Mine too.<br>
I am not exaggerating when I say it’s the world’s best.<br>
I’ve been making this ratatouille for about 7 or 8 years; long before the movie came out and most people heard of ratatouille for the first time.<br>
<b>I loved it before it became famous.</b></p>
<p>I saw the recipe years ago in a Martha Stewart magazine and it looked so good I had to try it.<br>
I followed the recipe religiously and it came out great.<br>
The next time I made it, I changed it a little.<br>
7 years later, most of the main elements remain the same, but I have given it my own twist and I think it is even better than the original.<br>
It is definitely easier.<br>
It is chock full of vegetables and a really good for you dish that still feels like a treat.<br>
You can’t beat it.</p>
<p>The thing that sets this recipe apart from almost all other ratatouille recipes that I have seen is that <b>before you stew the veggies, you roast them.</b><br>
Roasting the eggplant and zucchini gives them so much more depth of flavor than simply stewing them.<br>
It brings out the sweetness of the vegetables.<br>
It makes all the difference in the world.</p>
<p><b><br>
</b>Before I give you the recipe, I’ll give you a few tips so it will come out perfect.<br>
It’s the kind of recipe you’ll want to make on a Saturday or Sunday afternoon.<br>
You won’t be spending hours actually cooking the dish, but you will need time to roast them, which means you need to be around.<br>
Here goes!</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/08/IMG_7223.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/08/IMG_7223-1024x682.jpg" class="size_orig justify_inline border_" alt="IMG_7223" height="392" width="590" /></a></p>
<p>To prep the eggplant and zucchini for roasting, chop them into a large dice.<br>
Mine were 1 inch squares all around.<br>
Remember, when you roast them they will shrink up quite a bit, so you want them big to start with.<br>
Also, if you cut them too small, they will cook too fast and not develop that rich sweetness you’re looking for.</p>
<p>You should also roast your own peppers.<br>
It isn’t hard at all.<br>
I know you are rolling your eyes and saying, “I don’t have time for that nonsense.”<br>
But trust me, you can do it.<br>
The original recipe called for holding each pepper over the flame of your gas grill or bbq.<br>
I tried that.<br>
It took forever.<br>
And a day.<br>
I’m a mom with 4 little kids–I don’t have forever and a day.<br>
Or even a day.<br>
So, I solved the problem by putting the peppers on a rimmed cookie sheet and roasting them in the oven.<br>
As each side turns black, I open the oven, and turn the pepper until all the sides are black.<br>
It takes just a moment to flip the pepper and the whole thing is roasted in 15-20 minutes.<br>
When the whole thing is black, and the skin is like paper, I pull it out of the oven and plop it into a bowl.<br>
I then cover the bowl with plastic wrap and let the pepper steam for a good 10 minutes at least.<br>
When it’s done steaming, you take it out of the bowl and the skin almost falls off in your hands.<br>
Easy.<br>
And way better tasting than store bought roasted peppers.<br>
There is no comparison really.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/08/1535617_10202112096217347_1101926647_n.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/08/1535617_10202112096217347_1101926647_n.jpg" class="size_orig justify_inline border_" alt="1535617_10202112096217347_1101926647_n" height="640" width="640" /></a></p>
<p>For the tomatoes, though, I take a totally different approach.<br>
I used canned.<br>
Gasp.<br>
Yep.<br>
First time I made this ratatouille, I peeled, cored, seeded and chopped fresh tomatoes.<br>
And then I said, “never again.”<br>
If you have ever peeled, cored, seeded and chopped fresh tomatoes, you know what I mean.<br>
It takes forever.<br>
And a day.<br>
Or maybe longer.<br>
Being a mom of 4 and all, I opted for the easy way out.<br>
There are some really good canned tomatoes out there, so you don’t have to worry about these tomatoes spoiling your ratatouille.<br>
I like to use fire roasted tomatoes, but you can just use regular if you want.<br>
The Muir Glen organic fire roasted are my particular favorite.</p>
<p>After you have roasted your veggies, sauteed the onions and garlic, then you pour everything into one pot.<br>
You let it just simmer for 30 minutes, or much longer if you want.<br>
It just gets better the longer you cook it.</p>
<p>It will all come together in one sort of brownish mess.<br>
Ratatouille is not the prettiest dish.<br>
<b>But I promise, the taste is divine.</b><br>
Truly.<br>
Divine.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/08/IMG_5863.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/08/IMG_5863.jpg" class="size_orig justify_inline border_" alt="IMG_5863" height="427" width="640" /></a></p>
<div>Ratatouille is often served alongside chicken or fish.<br>
It is also very good over pasta.<br>
If you steer clear of pasta, as I usually do, you could save that for a treat.<br>
Or try the brown rice and quinoa pasta at Trader Joe’s.<br>
I just had it for the first time and it was good.<br>
For another treat, ratatouille makes a fabulous topping for pizza.</div>
<div>Or you can grill some <a href="http://www.marthastewart.com/340368/simple-crostini">crostini</a> and put a spoonful of ratatouille on top.</div>
<div>But what I like to do best is to eat a bowl of it plain.<br>
It’s like a thick, vegetable stew.<br>
If you want some protein in it, add some lean, chicken italian sausage.<br>
You really can’t go wrong.<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/08/1510751_10202115121732983_1839826504_n.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/08/1510751_10202115121732983_1839826504_n.jpg" class="size_orig justify_inline border_" alt="1510751_10202115121732983_1839826504_n" height="640" width="640" /></a>
</div>
<div>But the best thing about this ratatouille is that it gets better the next day.<br>
So when you come home from that 5:30 am boot camp class, you can have it for breakfast.<br>
Yep, breakfast.<br>
I like it with a poached egg on top.</div>
<div>The creamy yolk, mingling with all the juices from those roasted vegetables and tomatoes?</div>
<div>It is one of the best breakfasts ever.</div>
<div>Try it and see.</div>
<div>And if you do, tell me.</div>
<div>I’d love to know who else falls in love with this dish.</div>
<div>Bon Appetit!<br>
And remember, eating real, nourishing, food is an essential part of a living fit lifestyle.<br>
So get cooking and Keep On Living Fit!<br>
Greta
<div><b>Roasted Vegetable Ratatouille</b></div>
<div>adapted from Martha Stewart</div>
<div>serves 4 (with leftovers)</div>
<div>Time: From start to finish this recipe takes a while. But aside from the initial chopping, you don’t have to be there for all of it. A lot of the time is roasting time or stewing time. Don’t start it an hour before dinner. Start it early in the afternoon and then you’ll have plenty of time to relax before dinner.
<div>2 large eggplant cut into 1 inch dice</div>
<div>4 med zucchini cut into 1 inch dice</div>
<div>2 med yellow squash cut into 1 inch dice</div>
<div>2 sweet bell peppers 1 red and 1 yellow roasted, peeled and cut into thin strips</div>
<div>1 med to large yellow onion cut in half and then sliced into “half moon” slices</div>
<div>2 cloves of garlic minced</div>
<div>2 cans diced tomatoes</div>
<div>olive oil, salt and pepper to taste</div>
<div>your choice of fresh or dried basil, oregano or thymePreheat oven to 400
<div>Place eggplant and zucchini in a single layer on rimmed baking sheet.</div>
<div>You may fill more than one baking sheet. Be prepared to roast multiple batches.</div>
<div>Drizzle vegetables with olive oil and sprinkle with salt and pepper.</div>
<div>Stir to coat with olive oil</div>
<div>Place in oven to roast for about 30 minutes or until vegetables are very soft.</div>
<div>Stir occasionally while roasting.</div>
</div>
<div>Place peppers on a rimmed baking sheet and place in oven.</div>
<div>As each side of the peppers get blackened, turn the pepper.</div>
<div>Continue to do so until all sides are completely black.</div>
<div>Remove peppers from oven and place in a bowl. Cover bowl with plastic wrap.</div>
<div>Wait at least 10 minutes before removing peppers from bowl. The skin should come right off of the pepper. If not, place back in bowl and wait a bit longer.</div>
<div>After peeling, remove stem and seeds from pepper and slice into long, thin strips.
<div>In a large, heavy-bottomed pot, cover the bottom of pot with olive oil.</div>
<div>Add onions and garlic and cook on medium-low until golden and onions are soft.</div>
<div>Add zucchini,, eggplant and peppers. Stir.</div>
<div>Add tomatoes.</div>
<div>Stir and simmer for at least 30 minutes.</div>
<div>Season ratatouille with salt and pepper to taste.</div>
<div>If you’d like, add fresh basil, oregano or thyme to individual servings.</div>
<div>Or, season with dried herbs to taste.</div>
<p> </p>
</div>
</div>
</div>
<div></div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042172014-08-20T09:59:06-07:002019-06-25T23:51:48-07:00Are You Glad to be Alive?<p>Do you remember the thrill of reaching double digits?<br>
I still remember my 10th birthday.<br>
I felt so old.<br>
13 was a big one too.<br>
16 and 18 felt like milestones.<br>
And when I turned 20, I couldn’t believe I had reached an age I once thought was really “up there”.<br>
My husband turned 30 right after our first son was born, and it seemed like we were really growing up.<br>
We were getting old.<br>
This summer my husband turned 40.<br>
That is an age that once felt ancient to us.<br>
Yet here I am, just 2 years away from 40 myself, and I have never felt better in my life.</p>
<p>Well, except for my foot.<br>
Over the course of the past month, I have been dealing with a foot injury.<br>
It is just a small one, in the little bones running from mid foot to my toes.<br>
My metatarsal bones.<br>
But that little injury really slowed me down.<br>
I had to take time off of running, and stop going barefoot.<br>
I asked my podiatrist what kind of sandals I could wear because my cheap, flat as a pancake, flip flops were hurting my feet.<br>
I hated the thought of being stuck in running shoes all the time, or some kind of orthopedic sandal.<br>
I want to wear cute shoes!<br>
And I found myself thinking, “what is wrong with my body? Is it because I am getting old? Is this what it is going to be like?”<br>
I felt a little discouraged.</p>
<p>I’ve heard this phrase, or one like it, many times.<br>
“Getting old stinks.”<br>
And although I have decided to do my best to age well by getting fit and staying fit, I realized I hadn’t fully changed my mindset about growing older.<br>
That is when I was reminded of this truth: <strong>growing old is a gift.</strong><br>
Sure, the effects of a body growing older are challenging.<br>
We get stiffer, we can’t bounce back so quickly from an injury, we move slower, and our skin gets saggy.<br>
But still, we get to keep on living!<br>
We get to be with the people we love, seek beauty, help others, and have fun.<br>
Life is too beautiful a gift to waste it by complaining about getting older.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/08/46468c3876738b6fab688b116421ddb1.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/08/46468c3876738b6fab688b116421ddb1-300x222.jpg" class="size_orig justify_inline border_" alt="46468c3876738b6fab688b116421ddb1" height="222" width="300" /></a></p>
<p>So I’ve decided that my mantra is not going to be, “getting old stinks”.<br>
It’s going to be, “<strong>I’m glad to be alive!</strong>“<br>
And I see it as my responsibility to make the most of the life that I have left.<br>
A positive mindset is a good place to start.<br>
And keeping my body active and healthy is the next step.<br>
It is my sincere hope that I’ll still be running bleachers in my 60s, like some of the amazing women I work out with at Boot Camp.<br>
And even in my 70s!<br>
I hope I’ll be hiking mountains with my grandkids.<br>
And I hope that I’ll be rafting down the Colorado river when I’m 80, like one of my friend’s mom did.<br>
Those things are only going to happen if I choose to embrace life fully, and to keep doing my squats, pushups, jumping jacks, and stretching.<br>
Oh, and I need to have fun!</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/08/10257848_10202742946148201_6844451389605734151_n.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/08/10257848_10202742946148201_6844451389605734151_n-300x300.jpg" class="size_orig justify_inline border_" alt="10257848_10202742946148201_6844451389605734151_n" height="300" width="300" /><br>
</a><br>
Boot Camp is fun.<br>
It’s a lot of work, but it’s fun too.<br>
I’m glad, because having fun keeps me young.<br>
We all need to be grateful for life, for every year we are getting older.<br>
And then we need to get out there and make the most of it!<br>
Remember this:<br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/08/cc6d9f9d92311c2ee6e8a8ccc1e509c8.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/08/cc6d9f9d92311c2ee6e8a8ccc1e509c8-239x300.jpg" class="size_orig justify_inline border_" alt="cc6d9f9d92311c2ee6e8a8ccc1e509c8" height="300" width="239" /></a></p>
<p>Wishing you a week filled with fitness, fun, and loving life!<br>
Be glad to be alive, my friends.<br>
Life is a gift.<br>
Keep on Living Fit!</p>
<p>Greta</p>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042182014-08-13T10:09:22-07:002019-06-25T23:51:48-07:00Rewriting My Fitness Story<p>I grew up in an athletic family.<br>
Well, I grew up with an athletic dad and brother.<br>
Sports, playing them, watching them, reading about them, and talking about them, were a constant part of our life.<br>
Both my dad and my brother are natural athletes.<br>
They have athletic physiques, and can pick up almost any sport or athletic activity and excel in it from the start.<br>
They derive a lot of pleasure from being active.<br>
And they can’t sit still for very long.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/08/IMG_0757.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/08/IMG_0757-768x1024.jpg" class="size_orig justify_inline border_" alt="IMG_0757" height="786" width="590" /></a></p>
<p>My mom, on the other hand, was not athletic at all.<br>
She proudly watched from the sidelines, but didn’t participate in any of our athletic activities.<br>
She took us to the beach, but she never got into the water with us.<br>
My dad was the one who took us exploring, adventuring, hiking or biking.<br>
I recall one time where she and my dad rented a tandem bike and it was such a novelty for us to see our mom do something active.<br>
My mom suffered a bad back injury when I was pretty young and it caused her chronic pain.<br>
That, and her personal lack of interest in fitness, led her to gain weight.<br>
She developed knee problems and had her first knee replacement when I was in college.<br>
I never really thought one way or the other about my mom’s fitness, or lack of it, while I was growing up.<br>
Dad was the active one and she wasn’t–that’s as much thought as I put into it.<br>
But looking back now, I see that there was a lot she couldn’t do with us, and what she missed out on.</p>
<p>I was never an athlete like my dad or my brother.<br>
I played lots of sports, but was never amazing at any of them.<br>
I enjoyed them, and had fun, but no one was offering me any scholarships, or even a place on the all star team, for my athletic abilities.<br>
I secretly longed to excel at a sport, to be called athletic, or at least to do an activity enough to justify buying cute workout clothes for it.<br>
The trouble was, I never really stuck with anything long enough to develop my skills or to turn my body into the athletic, fit one I wanted it to be.<br>
After high school, my fitness activity dwindled down to the occasional class at the gym, and easy weekend hikes or casual bike rides.<br>
I liked to imagine I was fit, and interested in fitness, but truthfully, I wasn’t very active any more.<br>
A few years later, after marriage and having babies, I had put on pounds and my body was pretty soft and squishy.</p>
<p>During that time my mom discovered fitness for the first time in her life.<br>
She got a job as a receptionist at a women’s only gym.<br>
And then she began working out.<br>
She was limited in what she could do, due to a weak back, two knee replacements, chronic foot pain, and other heath problems.<br>
But she still found what worked for her and she did it.<br>
And she liked it!</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/03/Quote.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/03/Quote.jpg" class="size_orig justify_inline border_" alt="Quote" height="500" width="357" /></a></p>
<p>And then she started telling me that<em> I</em> needed to exercise.<br>
It was the first time she’d ever offered me that advice, and truthfully, I resented it.<br>
She explained she wasn’t telling me to lose the baby weight, rather she was offering me advice from what she’d learned the hard way–not to wait to become active until my 50s.<br>
“Start now!” she said. “You’re young, and you’ll be so much healthier when you are my age.”<br>
“You need to take care of yourself.”<br>
For a long time, I didn’t listen to her.<br>
Why do we do that to our moms?<br>
They know what they’re talking about!</p>
<p>Finally, when I had reached a place of desperation with my body, I started working out.<br>
At first it was just to lose weight and fit into my skinny jeans.<br>
But I quickly realized that I wanted so much more than to just be skinny.<br>
I wanted to learn from my mom’s mistakes, and lead an active life with my kids, rather than watch them from my chair.<br>
I wanted that life long dream of being athletic to come true.<br>
And one day, I want to be a grandma who can climb mountains with her grandkids.<br>
I want to be fit for life!</p>
<p>My mom will be 70 next year, and she still goes to the gym.<br>
Her physical limitations grow all the time, and she has slowed down a lot.<br>
It is hard for her and she wishes she could do more.<br>
My dad on the other hand, is in his early 60s and just last year did a 10 day backpacking trip in Spain with my husband.<br>
They climbed mountains and some days hiked as much as 20 miles.<br>
He has been active his whole life and it shows now, even as he gets older.<br>
My mom would be the first to say that she wishes she had pursued an active lifestyle when she was younger.<br>
She lost valuable time.<br>
But, at least she started at some point and still does what she can.<br>
She reminds me that it’s never too late to change your life.<br>
And my dad reminds me of the importance of making fitness a life long pursuit.<br>
And when I think about my kids, I’m reminded that want to show them that fitness is fun!</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/08/IMG_5832.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/08/IMG_5832-1024x1024.jpg" class="size_orig justify_inline border_" alt="IMG_5832" height="590" width="590" /></a></p>
<p>I feel like I still have so much to learn as I embark on my journey toward life long fitness.<br>
Understanding my past is a part of writing my future fitness story.<br>
It gives me motivation and goals to work towards.<br>
I encourage you to think about your own fitness story.<br>
Explore the past, and how it has shaped you, and then make plans for the future.<br>
Who will you be and where will you go?<br>
Don’t be afraid to dream big.<br>
Don’t be afraid to rewrite your fitness story!<br>
Keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042192014-07-30T11:30:04-07:002019-06-25T23:51:49-07:00Perspective Is Everything<p>I missed a week and a half of Boot Camp this month.<br>
In fact, I really missed a week and a half of almost any exercise.<br>
I don’t like it when that happens.<br>
But the odds seemed stacked against me.<br>
First I got sick.<br>
I’ve been known to go to class when I’m sick because I hate to miss class.<br>
But this time I was really to sick to work out.<br>
Then I went out of town for a week.<br>
I had the best of intentions.<br>
I brought my weights for at home workouts.<br>
I planned to run.<br>
And the first day I did get in a hike and one short run.<br>
But then my son had the stomach flu.<br>
And I injured my foot.<br>
I could hardly put weight on my foot, let alone run on it.<br>
Before I knew it, another week had slipped by.<br>
I was so anxious to get back to exercise and my 1/2 marathon training that I planned to run on my foot until it hurt too bad to run anymore.<br>
Not the best plan, I know.<br>
But I hate missing all those workouts, all those runs, and knowing I’ve been storing up all those unburned calories.<br>
My how times have changed.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/07/882e0e5da553b16c07bfc268c7d0ab39.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/07/882e0e5da553b16c07bfc268c7d0ab39.jpg" class="size_orig justify_inline border_" alt="882e0e5da553b16c07bfc268c7d0ab39" height="591" width="420" /></a></p>
<p>I made it to class on Monday night, and it was tough.<br>
Even a week and a half off leaves me feeling sluggish and weak.<br>
My weights feel heavier, and I get out of breath more quickly.<br>
It feels like I’ve taken a big step backward.<br>
It’s frustrating.<br>
But then I realized something.<br>
It wasn’t too long ago that missing a week and a half of working out would have been totally normal for me.<br>
So would missing a month and a half of working out, or even 6 months of working out.<br>
Regular exercise has not been a part of my life for very long.<br>
And so, rather than beat myself up for missing 10 days of workouts, I need to celebrate that that is no longer my normal.<br>
I have a new normal!<br>
Now its a rare day when I don’t exercise.<br>
When I think about it that way, I don’t feel so frustrated.<br>
I feel motivated to get back out there and get going again.<br>
Perspective is everything.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/07/d60d5f485c88ac4bc0c7906515fc8057.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/07/d60d5f485c88ac4bc0c7906515fc8057.jpg" class="size_orig justify_inline border_" alt="d60d5f485c88ac4bc0c7906515fc8057" height="750" width="494" /></a></p>
<p>Maybe you’ve been missing some classes.<br>
It’s so hot out, and the last thing you want to do is go to class.<br>
In fact, you might have had ice cream for dinner last night because it was too hot to cook.<br>
Or you’ve been on vacation, and it’s hard to get back to Boot Camp classes.<br>
Your kids are home for the summer and your regular routine is thrown off.<br>
Maybe you have an injury and it feels like a good excuse to cut out workouts.<br>
Or maybe you’ve just taken a break and haven’t gotten back to it yet.<br>
Whatever your reason, it’s never too late to start over.<br>
Think about where you’ve been, think about where you want to go, and then get to it!<br>
Start with one class, one run, one workout, and go from there.<br>
The first workout is the hardest one.<br>
But don’t let it slow you down.<br>
You’ve got this.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/07/ac2ab83772011a2416e8ad5d0d8854fb.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/07/ac2ab83772011a2416e8ad5d0d8854fb.jpg" class="size_orig justify_inline border_" alt="ac2ab83772011a2416e8ad5d0d8854fb" height="678" width="530" /></a></p>
<p>When we change our perspective to see all we’ve done, rather than what we aren’t doing, its empowering.<br>
I’ll be looking for you in class, my fellow Campers!<br>
Today is a new day.<br>
Let’s make it count!<br>
Keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042202014-07-16T10:57:42-07:002019-06-25T23:51:49-07:00Sometimes It Takes a Village<h4>
<strong>“You have to want it, you have to plan for it, you have to fit it into a busy day.<br>
You have to be mentally </strong><b>tough, you have to use others to help you.<br>
The hard part isn’t getting your body in shape.<br>
The hard part is getting your mind in shape.” Amby Burgoot</b>
</h4>
<p>I ran a 10K this past weekend.<br>
Or, as my kids called it, a Quarter Marathon.<br>
That’s right, I ran a Quarter Marathon!<br>
It was a big race for me.<br>
The last one I ran was a year and 3 months ago.<br>
I crossed the finish line hardly able to run and limped for days afterward.<br>
I felt victorious that I had finished a race, but terrified of ever running one again because I was in so much pain.<br>
I wasn’t prepared, I hadn’t trained, and I tried to do the whole thing on my own.</p>
<p>What a difference this 10K was.<br>
I ran with a friend.<br>
Susan is helping me train for my first Half Marathon.<br>
She encouraged me to run the race with her, and her encouragement motivated me to show up and run, even though I was nervous about the outcome.<br>
And as we ran in the already hot, morning sun, her presence kept me going.<br>
We finished the race in record time (for me), I wasn’t limping or in pain.<br>
In fact, I felt really good.<br>
Each mile we add to our runs makes me feel so much more confidant about the end goal, that 13.1.<br>
I’m actually excited about it, because I know I have a whole team of people working with me and rooting for me.<br>
I have a village.</p>
<p>This weekend’s race made me think of this piece I wrote a while back about how valuable it has been for my fitness journey to have people on my team.<br>
I thought I’d share it here because I am sure many of you can relate.<br>
And if you can’t, because you don’t have a team yet, I hope this will encourage you to start building one.<b><br>
…………………………………………………………………………….</b></p>
<p>The very last thing I wanted to do was go running.<br>
Up big hills .<br>
I mean the VERY last thing,<br>
My legs were so sore from yesterday’s workout that it hurt to walk.<br>
I couldn’t imagine running on them.</p>
<p>But I knew Aaron was going to ride his bike home from work, pedaling as fast as he could, so I could go.<br>
And he was going to be supportive and for me, even though I was leaving him with 4 kids at dinner time.<br>
Because that’s the kind of guy he is.<br>
Still, I emailed him and said, “I’m not going tonight. I’m too sore. I’m in pain. I can’t do it.”<br>
He didn’t say, ” yes you are going running.”<br>
Or even, ” yes you should go running.”<br>
He just said, ” your legs will feel better if you run. It will stretch them out.”<br>
How could I get offended at that?<br>
Or accuse him of implying I needed to go running and therefore implying I was fat? (because you know I’ve done that to him before)<br>
I couldn’t.<br>
Blerg!</p>
<p>So then I texted my workout buddy, Jocelyn, and said, “the thought of running makes me want to cry. You better tell me a good reason to come or I’m going to bail.”<br>
Of course she texted right back and said,”you need to be there. Your legs will stretch out while you run. You are strong. You will feel so good when you are done!”<br>
How could I argue with that?<br>
I couldn’t!<br>
Blerg!</p>
<p>So I went.<br>
And when I pulled up, Jocelyn and Shannon cheered for me, and made me feel like a hero just for coming.<br>
It’s good to have people on your team.</p>
<p>The first 10 or so steps were brutal.<br>
Brutal.<br>
But after that my legs started feeling better.<br>
And then they felt good .<br>
I couldn’t believe it.</p>
<p>So much of exercise is mental.<br>
If you can push past the excuses, then the exercise is the easy part.<br>
For me, having people to support me is key to getting past those excuses.<br>
I know the sacrifices Aaron makes so that I can work out, and I don’t want to let him down.<br>
His support motivates me.<br>
Knowing I have friends waiting for me to show up at boot camp, or for a run, also motivates me.<br>
And having a trainer who will ask where I’ve been is another great help for the times I don’t want to lace up my shoes.<br>
There are times when I can get there myself.<br>
And there there are days when I need some extra help.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/07/photo-101.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/07/photo-101.jpg" class="size_orig justify_inline border_" alt="photo-101" height="640" width="640" /></a></p>
<p> </p>
<p>We ran down the last hill watching the sun set.<br>
I felt like a million bucks.<br>
Everyone was right; I felt so great after it was done.<br>
It’s like that every single time.<br>
I know that.<br>
But sometimes I still need the reminder.<br>
You know the saying about it taking a village to raise children?<br>
Well, sometimes it takes a village to get me to exercise.<br>
And I’m so grateful for my village.</p>
<p>I want you to think about this: who’s in your village?<br>
Do you have a friend text you before workouts so you’ll be less likely to sleep in, and more likely to show up?<br>
Do you have a spouse or significant other who encourages you to workout, who makes time in their schedule so you can get to class or go out on a run?<br>
If not, can you ask them to do that for you?<br>
Do you follow along with any fitness blogs or have workout friends on Facebook who motivate you and hold you accountable?<br>
There are so many different ways to become involved and invested in your fitness lifestyle.<br>
Being part of a team has made all the difference for me.<br>
If you feel uncomfortable asking for people’s numbers at Boot Camp, become their friend on Facebook first.<br>
Become friends with Long Beach Boot Camp, and look for motivating posts there.<br>
Start with one small step, and then take another.<br>
Before you know it, you’ll have a group of supportive friends around you who will be cheering you on as you race toward your next fitness goal.<br>
I know it might be hard to imagine, but it will happen.<br>
I promise.<br>
To help you get started, you can look for me at Boot Camp, on Facebook, (greta eskridge) or on Instagram (@maandpamodern)<br>
I’d love to be in your village.<br>
Now keep on Living Fit!<br>
Greta</p>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042212014-07-02T16:31:28-07:002019-06-25T23:51:49-07:00The Benefits of Regular Meditation<h3><b>What is Mediation Good For? </b></h3>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/07/Peace.jpg" class="size_orig justify_inline border_" alt="Peace" height="230" width="230" /></p>
<p>Think about how busy we are in this country. With endless to-do lists and pendingobligations forever in the forefront of our thoughts, our minds can at times feel busier than traffic on the 405! Meditation allows our minds to be still and in silence without stimulation. At first it may feel challenging to sit still for long, or find that you’re able to get comfortable not doing any one of your other tasks, if this sounds like you we suggest you start with a guided meditation first.</p>
<h4>
<strong></strong><span style="text-decoration: underline;">What is meditation good for?</span>
</h4>
<ol>
<li>Meditation is good for relieving stress and finding clarity in situations we are unsure of.</li>
<li>Great for balancing emotions, dealing with external and internal physical or psychological stressors.</li>
<li>Brining an overall sense of calm, peace and balance.</li>
<li>Increased self-awareness, staying in the present, reducing negative emotions, building skills to manage stress</li>
<li>May even be good for: Anxiety disorders, asthma, cancer, depression, heart disease, high blood pressure, pain and sleep problems.</li>
</ol>
<h4><span style="text-decoration: underline;"><b>When should I meditate?</b></span></h4>
<ol>
<li>
<b>Right when you wake up:</b> One of the best times of day to meditate is first thing in the morning. It sets you up to have a great, more intentional and calm day.</li>
<li>
<b>During your lunch break: </b>Carve out part of your lunch time to sit in stillness and refresh for the second half of your day.</li>
<li>
<b>Right after work: </b>Before your drive home, will give you more patience during traffic. Or after your commute to unwind you from the traffic so that you are clear and calm when you are home with your loved ones.</li>
<li>
<b>Schedule it daily: </b>Not sure when you can fit it in? Make the time for it and carve out some time for you and your stillness. Add it to a calendar of phone alarm so it will alert you when it’s time to meditate.</li>
</ol>
<h4><span style="text-decoration: underline;">Yes, there’s even an app for this!</span></h4>
<ol>
<li>Meditation Apps: <a href="http://www.getsomeheadspace.com/shop/headspace-meditation-app.aspx">headspace</a>, <a href="https://itunes.apple.com/au/app/the-mindfulness-app/id417071430?mt=8">the mindfullness app</a>, <a href="https://itunes.apple.com/us/app/insight-timer-meditation-timer/id337472899?mt=8">insight timmer</a> or others.</li>
<li>Medation Websites: <a href="http://www.chopra.com/ccl/guided-meditations">Deepak Chopra</a>
</li>
</ol>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042222014-07-02T10:20:17-07:002019-06-25T23:51:49-07:00Being Better Than You Used To Be<p>Not too long ago I was out running errands wearing one of my Long Beach Boot Camp tanks.<br>
I had gone to the 5:30 am class and was still wearing the outfit I had worked out in hours before.<br>
This is pretty typical for me, as I jump right into my day as soon as I get home from Boot Camp and don’t always have time to shower until late morning (or on bad days, afternoon).<br>
One of my kids told someone recently that I wear my workout clothes <em>all</em> the time.<br>
It’s true, I do.</p>
<p>On this occasion I had stopped at an estate sale near my house, and jumped out to see if there were any treasures to be had.<br>
While looking for vintage tools or coolers in the garage, one of the men at the sale looked at my Boot Camp tank top and said, “so how’s that boot camp working out for you?”<br>
I looked at him without the trace of a smile, flexed my bicep, and said, “I don’t know. How do <em>you</em> think Boot Camp is working out for me?”<br>
He got a big grin on his face, started laughing, and said, “I think it’s working out pretty good.”<br>
“Yeah, me too,” I said as I walked away.<br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/07/1965041_10202518364693805_1799364435_n.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/07/1965041_10202518364693805_1799364435_n.jpg" class="size_orig justify_inline border_" alt="1965041_10202518364693805_1799364435_n" height="640" width="640" /></a></p>
<p>It’s true, I do think that.<br>
So good, in fact, that for the first time since I was 17 years old, I like my arms.<br>
Like so many of us, I have parts of my body I wish were different.<br>
I struggle with body image.<br>
Don’t we all?<br>
It might hit us at different times, and in different ways, but it hits us eventually.</p>
<p>I was fortunate enough to spend the majority of my childhood and teen years not struggling with body image.<br>
I don’t think my parents set out to make sure I had a positive body image, but they gave me a life that fostered it anyway.<br>
We ate good, nutritious, home made, food together nearly every night.<br>
My Dad, brother and I were active, and played plenty of sports for fun.<br>
And I can’t ever recall hearing my mom or dad tell me I needed to diet, or lose weight, or any other kind of heavy statement like that.<br>
By the time I was a teenager and had friends struggling with weight and body image issues, I still felt good in my skin.</p>
<p>Then, when I was 17, I went to India for the summer.<br>
It was a wonderful trip and I loved it.<br>
One day I was getting fitted for a sari to take home as a souvenir.<br>
The blouse worn under the sari is called a choli, and it often has a very fitted, tight, short sleeve that hits just at the wearer’s bicep.<br>
As the tailor was measuring my arm for the choli, she pinched my arm and said, “too fat!”<br>
“It was true!”I thought, as I tried on more ready-made choli blouses.<br>
I could hardly get my arms in them and then they were so tight around my bicep they felt like they were cutting off my circulation.<br>
“How had I never noticed my arms were fat?”<br>
And for the first time, I looked at my arms and didn’t like what I saw.</p>
<p>I have looked at my arms in that same way ever since.<br>
I admired other women’s thin arms.<br>
I admired other women’s muscular arms.<br>
And I looked askance at my own arms, which to my mind were neither thin, nor muscular.<br>
Over the years, I would become motivated to do something about my arms and would tear pages out of magazines that boasted “tone your arms in 2 weeks!”<br>
And I’d try.<br>
And fail.<br>
I never stuck with it.</p>
<p>Until Boot Camp.<br>
For close to 2 years now I have been lifting weights.<br>
Not huge weights–they’re 10 pounds.<br>
But consistent bicep curls, shoulder presses, tricep dips, and heaps of pushups have shaped the muscles in my arms.<br>
And now I can stand in front of the mirror, flex my muscles, and feel really good about what I see.<br>
My arms still aren’t thin.<br>
I don’t think they’ll ever be.<br>
But they are muscular.<br>
They are strong enough now to lift and carry heavy furniture, and big bags of mulch or compost for the garden.<br>
They can do hard work.<br>
I like that.<br>
And though they still aren’t exactly where I want them to be, I have learned to be proud of, and happy with, where they are now.<br>
Because I have worked hard to get them there.<br>
And I know I’m going to keep working hard to make them even better.<br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/07/e699cae902ff465b6539e31c47617d7b.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/07/e699cae902ff465b6539e31c47617d7b.jpg" class="size_orig justify_inline border_" alt="e699cae902ff465b6539e31c47617d7b" height="500" width="500" /></a></p>
<p>One of my favorite things about <a style="text-decoration: none;" href="https://akgasandplumbing.com.au/plumber-redcliffe/"><span style="text-decoration: none; color: #4a4a4a;">Redcliffe</span></a> is seeing that mindset being acted out in every class.</p>
<p>There are men and women of every shape, size and fitness level working out together.<br>
And with each workout, we see our bodies become stronger, more capable, and more fit.<br>
We celebrate being able to do 5 burpees without stopping, and then 10, and then 50.<br>
We up our weights, run half a lap instead of walking the whole thing, and hold a plank for longer than we ever thought possible.<br>
Each of these feats make us see our bodies in a new light.<br>
Rather than seeing all the things that it is not, we appreciate what it can do.<br>
And we keep coming back to class and pushing it to do more.<br>
It’s a pretty great thing to be a part of, I think.</p>
<p>It is easy to sit at home, hating our bodies, wishing we looked different, but never doing a thing to make those changes a reality.<br>
It is much harder to pull on our workout clothes and show up for class day after day.<br>
It is hard to make good food choices, to give up our favorite soft drink and have water instead, and to pack a lunch rather than go out for fast food.<br>
But we’re doing it!<br>
One day at a time, we are making the choice for health and that is something to be proud of.<br>
In honor of that idea, next week I’ll be sharing my first Boot Camper story.<br>
I’m excited to share your fitness journeys and celebrate the changes you have made in your life.<br>
It’s going to be great!<br>
Above all, I hope sharing the stories of your road to health and fitness will be a reminder to all of us of the truth in this statement:<br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/07/035fd0edbdbb97a9d73df1d0b3d9714c.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/07/035fd0edbdbb97a9d73df1d0b3d9714c.jpg" class="size_orig justify_inline border_" alt="035fd0edbdbb97a9d73df1d0b3d9714c" height="499" width="500" /></a><br>
Until then, keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042232014-06-25T12:18:44-07:002019-06-25T23:51:49-07:00But I’m Not a Runner–Part 2<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/06/e0a905644ceb384623b9dcfbc80ddf03.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/06/e0a905644ceb384623b9dcfbc80ddf03.jpg" class="size_orig justify_inline border_" alt="e0a905644ceb384623b9dcfbc80ddf03" height="700" width="500" /></a><br>
Not too long ago I wrote about the start of my journey as a runner. (you can find it <a href="http://longbeachbootcamp.com/blogs/living-fit-greta-eskridge/but-im-not-a-runner-6540">here)</a><br>
I came from a place of always wanting to be a runner, but never having any success with it.<br>
In fact, I despised running.<br>
But after attending Boot Camp, I began to find my running legs, and to secretly hope again that I would one day become a runner.<br>
My excitement was so strong that I signed up for my first race and ran it.<br>
I finished, but for various reasons, it set my dreams of becoming a runner back.<br>
Way back. (you can read about it here)<br>
I was back in the place where I began: believing I wasn’t a runner.<br>
I found comfort by telling myself that I didn’t have to run, not everyone is cut out to run, that it might not even be good for me.<br>
Even though, in my heart of hearts, I still really wanted to run, but I was just afraid to try.<br>
You know what I’ve learned?<br>
<strong>Whatever I tell myself I’ll do, can’t or can, will come true.</strong></p>
<p>The run I really wanted to try is the half marathon.<br>
And I had lots of reasons why I was scared to try it.<br>
“What if I don’t finish? What if I get a bad time? What if I have to walk? What if I get injured again? What if I can’t do it”<br>
My Boot Camp friend, Jocelyn, took each one of my fears and put them in perspective, and ultimately I came to an understanding.<br>
Running my first half marathon isn’t about me and anyone else.<br>
It’s just about me: challenging myself, pushing myself, and doing the thing that I think I cannot do, but have always wanted to.<br>
It’s about me blooming.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/06/photo-28.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/06/photo-28.jpg" class="size_orig justify_inline border_" alt="photo-28" height="960" width="960" /></a></p>
<p>Last Saturday I started training.<br>
Another Boot Camp buddy, Susan, offered to train with me, find me training schedules, and preparatory races to run.<br>
She basically left no way out for me.<br>
How could I say no to all that?<br>
Our first run was five miles.<br>
And I was shocked.<br>
Because, to me, five miles is a lot.<br>
And at the end of it, I felt like I could have run more.<br>
It was such a nice surprise.<br>
It was also such a relief.<br>
There was a time when I could not have run five miles.<br>
But now I can.<br>
And it made me believe that I if I can run five miles, I can run 13.1.<br>
<strong>Whatever I tell myself I’ll do, can’t or can, will come true.</strong><br>
I can do this!</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/06/10444753_10203089962623396_3103446480331035146_n.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/06/10444753_10203089962623396_3103446480331035146_n.jpg" class="size_orig justify_inline border_" alt="10444753_10203089962623396_3103446480331035146_n" height="640" width="640" /></a></p>
<p>To all my Boot Camp and other running friends who have encouraged me, and believed in me when I didn’t believe in myself, thank you.<br>
I am so excited to see this dream I’ve been afraid to chase come true.<br>
“You must do the thing you think you cannot do.”<br>
I guess its time I start calling myself a runner.<br>
Keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042242014-06-18T12:15:29-07:002019-06-25T23:51:49-07:00Why I’m Glad to have an Able Body<p>One of the early Boot Camp classes I attended was at Rec Park, where we worked out on the stage and amongst the benches facing the stage.<br>
Everything was still new to me, so I didn’t question any of the exercises Shannon instructed us to do.<br>
Still, I did wonder just a little bit when she told us all to swing one leg over the tops of the benches, and then squat low and go under them.<br>
“We’re climbing over and under benches for a workout?” I wondered.<br>
“I know this might be a little bit challenging for you,” she called to us. “After all, when was the last time you climbed over and under a bench?”<br>
Then she said something that really resonated with me:<br>
“I just want you to remember this: <strong>the movement you don’t do will become the movement you can’t do.</strong>“<br>
“That’s it!” I thought to myself. “That’s just one more reason I’m doing this. I’m keeping my body able.”</p>
<p>That thought has stuck with me.<br>
I remember it every time I have to sprint across the beach to catch my wandering 2 year old.<br>
I remember it when my 5 year old wants me to lift her to reach the monkey bars.<br>
I remember it when my kids want to climb rocks and I won’t let them do it alone.<br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/06/photo-3.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/06/photo-3.jpg" class="size_orig justify_inline border_" alt="photo 3" height="640" width="640" /></a><br>
Last week our family went camping on the Central Coast.<br>
Our kids are young, but we still hike, and climb, learn the <a href="http://www.nauticalventures.com/kayak-basics/" style="color: #4a4a4a; font-weight: normal;">basics of kayaking</a> and seek out lots of active adventure on all of our trips.<br>
This trip was no exception.<br>
One day we visited Montano de Oro state park near Morro Bay.<br>
The long, winding drive into the park is a beautiful one.<br>
But there is one moment, at the crest of a hill, where you look down on a beautiful cove, turquoise water sparkling in the sun, and a huge rock standing guard on the beach.<br>
It’s breathtaking.<br>
Every one of us gasped when we saw it, and there was a chorus of, “oh WOW!!”<br>
Then my son said, “I want to climb that rock.”</p>
<p>It’s no small rock, and there was no way we were going to let him climb around on top of it without one of us with him.<br>
I like heights far better than my husband, so it looked like I was the one going up.<br>
William, my champion climber, went first, and he climbed the slippery sandstone with some difficulty.<br>
A few other people, much younger than me, climbed down slowly and then gave me tips on how to get up, telling me how hard it was.<br>
Then it was my turn.<br>
I found my foot holds, and I scampered right up.<br>
I felt like a million bucks.<br>
“I did it!” I yelled to my 8 year old as I gave him a high five.<br>
“You did it! We did it!”<br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/06/photo-1-3.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/06/photo-1-3.jpg" class="size_orig justify_inline border_" alt="photo 1-3" height="640" width="640" /></a><br>
His smile was a mile wide up on top of that rock.<br>
He loves to climb, to explore and adventure.<br>
He hates to be held back.<br>
But at 8, sometimes there are some things that aren’t safe for him to do alone.<br>
If his Dad or I couldn’t do those things with him, he’d miss out.<br>
And as I watched him bouncing around the top of the rock yelling in pure joy, “this place is so awesome!”, I was reminded afresh of why I work out.<br>
I work out for my family.<br>
I work out so I could give my son that moment.<br>
I work out so I can climb a big rock with him and give both of us the happiness that comes from pushing ourselves out of our comfort zone.<br>
I work out for me, but I also work out for them.</p>
<p>A little bit later, we were exploring another part of the park.<br>
We found giant sand dunes that every kid immediately wanted to climb.<br>
Our legs sunk into that soft, slippery sand, and it was a long climb to the top.<br>
I thought of running the bleachers and the hill, and ran as hard as I could to the top.<br>
The view was glorious.<br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/06/photo-3-2.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/06/photo-3-2.jpg" class="size_orig justify_inline border_" alt="photo 3-2" height="640" width="640" /></a><br>
And the run back down the sand dune was some of the best fun I’ve ever had.<br>
We did it again and again.<br>
We laughed and shouted and had a blast together.<br>
The kids got going so fast they’d lose control and start rolling head over heels.<br>
After we tired of running on the dunes, we climbed down another steep cliff to the empty beach below.<br>
We explored tide pools and collected rocks.<br>
There was no sound but the crashing waves and happy shouts of discovery over crabs and tiny shrimp, anemones and cool shells.<br>
It was an incredible time of togetherness and the memories we made are ones I will cherish for the rest of my life.<br>
As we climbed back up the cliff and then the dune, I thought again about having an able body.<br>
It is a gift.<br>
If I wasn’t fit, I wouldn’t be enjoying this adventure.<br>
Or worse, I might not even be able to take part in it.<br>
There would be so much I’d miss out on.<br>
It made every early morning workout, every sore muscle, every bit of hard work so worth it.<br>
I am so glad I am keeping my body able.<br>
I am so glad to be keeping my body moving, and that I don’t have to say to my kiddos, “Mommy can’t do that.”<br>
I am so glad I don’t have to miss out on moments like these.<br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/06/photo-2.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/06/photo-2.jpg" class="size_orig justify_inline border_" alt="photo 2" height="640" width="640" /></a><br>
These people and our adventures sure keep me motivated to live fit.<br>
What motivates you?<br>
Is there one activity you’ve been longing to do, or do you just want to be able to run with your dog on the beach?<br>
Do you have children to play with, parents to help, or a partner you want to hike with?<br>
Whatever your motivation, remember it the next time your boot camp instructor asks you to do an exercise that pushes you.<br>
Remember that you want to keep moving.<br>
Remember you want to live a beautiful, active life!<br>
Now keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042252014-06-04T12:11:58-07:002019-06-25T23:51:49-07:00The Power of Being Part of a Team<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/06/10404218_10202941297226854_3138533496237573176_n.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/06/10404218_10202941297226854_3138533496237573176_n.jpg" class="size_orig justify_inline border_" alt="10404218_10202941297226854_3138533496237573176_n" height="640" width="640" /></a></p>
<p>There is a lot of buzz around Boot Camp right now.<br>
The Life Body Core Challenge started this weekend.<br>
We began with a group workout–the 100s.<br>
As soon as I walked onto the quad at Wilson, I felt the energy in the air.<br>
It was palpable.<br>
Everyone was excited to get started: with the workout, our healthy eating plan, and all the rest of the Challenge.<br>
We stood in line for measurements.<br>
We lifted our shirts and got our fat pinched, took off our shoes to get weighed, and then took those shirts all the way off for our “before” photos.<br>
We cheered each other on through squats, crunches, and the dreaded burpees.<br>
When I needed a boost of moral for those brutal, sprints, friends ran alongside me to help me finish.<br>
And as people ran back to their mats on that final push, there were cheers of encouragement for them.<br>
We were all in it together.<br>
It was great to be a part of the team.</p>
<p>For me, one of the best parts about this Challenge, and being part of Long Beach Boot Camp, is being part of a team.<br>
After many years of trying to make regular exercise a regular part of my life, and failing miserably at it, I have discovered one of the major reasons for that failure:<br>
I was trying to do it alone.<br>
And that didn’t work for me.</p>
<p>After finding the kind of exercise that works for you, I think the second most important thing for achieving success in fitness is to be a part of a team.<br>
And I don’t mean being part of a basketball or baseball team.<br>
I just mean finding a group of people who will stand behind you, support and encourage you, push you, and hold you accountable.<br>
They are your team.<br>
You can be vulnerable with them because you know they won’t judge you for being weak or slipping up.<br>
You can share your goals with them and know they will encourage you to meet them.<br>
You can ask for help when you know you need it, and they’ll send you a text like this at 5 in the morning:</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/06/photo-27.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/06/photo-27-300x300.jpg" class="size_orig justify_inline border_" alt="photo-27" height="300" width="300" /></a></p>
<p>Thanks for this, Megan!<br>
It got me to the hill on a morning when I very much didn’t want to.</p>
<p>It took me a long time to have the courage to ask for the phone numbers of my fellow Boot Campers.<br>
After all, we only workout together, can we really share numbers?<br>
Heck yeah we can!<br>
That might mean the difference between a missed workout or a made workout.<br>
More than once, I have texted Boot Camp friends to say, “I don’t feel like going to class” and the texts I have gotten in return have motivated me to go.<br>
Making plans with my fitness friends, knowing they are expecting to see me in class, helps get me to class on those hard days.<br>
But if you aren’t ready to share your number, then start with Facebook.<br>
Its such a great place to share our triumphs and inspire each other to push harder.<br>
How can you not be excited when you see the Extra Mile Club glistening after running bleachers and their extra mile, or Jen B. hitting another 600 calorie workout?</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/06/10354671_10152431132493896_7541396146106010728_n.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/06/10354671_10152431132493896_7541396146106010728_n.jpg" class="size_orig justify_inline border_" alt="10354671_10152431132493896_7541396146106010728_n" height="960" width="717" /></a></p>
<p>In the end, it’s all about opening yourself up and being vulnerable.<br>
It takes courage to come to Boot Camp the first time.<br>
It takes courage to come back the next time.<br>
It takes courage to ask for support and help.<br>
But imagine what good can come if you do!<br>
A few posts ago I shared my hopes and fears regarding running a half marathon.<br>
Since then, I have had numerous people encourage me to run one, sharing their own race stories with me.<br>
I have had advice about beautiful, doable, or fun races to try.<br>
I’ve had concrete offers for help to train.<br>
I feel empowered.<br>
And I’ve decided to sign up for the Long Beach Half next October.<br>
Eeek!!</p>
<p>Whether you are doing the Life Body Core Challenge, or just a regular Boot Camper, I hope you’ll reach out to other campers and start building a team.<br>
You can start with me.<br>
Find me on Facebook: I’m Greta Eskridge.<br>
I’m looking forward to being your teammate, and to cheering you on in your fitness goals.<br>
Keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042262014-05-28T10:50:20-07:002019-06-25T23:51:49-07:00Quinoa Breakfast Bowls With Coconut and Lime<p>So are you joining the Challenge?<br>
I’m talking about the <a href="http://longbeachbootcamp.com/lifebodycore/">Life Body Core Challenge</a>–are you in?<br>
If you are, this recipe is for you.<br>
And even if you aren’t, this recipe is for you too.<br>
Because whether we are doing the Challenge or not, we all need better nutrition.</p>
<p>I’m am excited to start the Challenge myself, because I know it will push me.<br>
I need those little pushes.<br>
As I have said before, the hardest part for me will be the nutrition, and therefore that is the part I am being proactive about.<br>
I already have a small Pinterest folder (find it <a href="http://www.pinterest.com/gretagirl/whole-life-challenge-recipes/">here</a>) with<br>
recipes I want to try while I am on the Challenge.<br>
This is one of the things that makes me so excited about being a part of this journey: trying new foods.<br>
I do a pretty decent job cooking healthy foods for myself and my family.<br>
But I do fall into the cooking doldrums–cooking the same thing over and over again, without a lot of variety.<br>
This is especially true when it comes to trying new, “uber healthy” recipes.<br>
Sometimes I just don’t want to put forth the effort of searching out and purchasing new ingredients, and then making a new recipe because, what if it doesn’t taste good?<br>
The flip side of that of course is, <em>what if it does</em>?</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/05/photo-1-2.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/05/photo-1-2.jpg" class="size_orig justify_inline border_" alt="photo 1-2" height="640" width="640" /></a></p>
<p>So today I am bringing you Quinoa Breakfast Bowls.<br>
These are not something I’d normally make.<br>
I am pretty happy with my eggs and spinach for breakfast almost every day.<br>
And if I want to mix it up, I have oatmeal and fruit.<br>
Both of these are nutritious, nourishing, and taste delicious.<br>
But, I am pushing myself to try new things here, and to grow my arsenal of nutritious recipes.<br>
And since we all know the importance of a good breakfast, this is a good place to start.</p>
<p>If you are unfamiliar with the health benefits of quinoa, let me give you a little primer.<br>
1. Quinoa is high in protein. This is wonderful news if you think eggs are the only way you can get protein for breakfast.<br>
2. Quinoa is a complex carbohydrate with a low glycemic index. This means there is no quick energy spike and then crash.<br>
Your body burns it slowly and steadily, giving you lasting energy and making you feel fuller longer.<br>
3. Quinoa contains twice as much fiber as almost any other grain. We all know fiber helps us in <em>that</em> department,<br>
but it also helps us feel full longer, therefore helping to control our appetite.<br>
4. Quinoa contains iron. If you think you can only get iron by eating a steak or downing fistfuls of spinach, think again!<br>
Quinoa also contains lysine, magnesuim, riboflavin, and manganese. These are all good things, I promise.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/05/photo-2-2.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/05/photo-2-2.jpg" class="size_orig justify_inline border_" alt="photo 2-2" height="640" width="640" /></a></p>
<p>Now that I’ve sold you on the health benefits of quinoa, let me share the recipe with you.<br>
<strong>Quinoa Breakfast Bowls with Coconut and Lime</strong></p>
<p><strong>Recipe Notes:</strong><br>
This is a simple recipe to make, you just need about 15 minutes for cooking time.<br>
If you tell me you don’t have 15 minutes in the morning (how about while you shower, dry your hair, or put on your makeup)<br>
then you can cook this the night before, have all your toppings ready to go, and assemble this in less than 5 minutes in the morning.<br>
Boom!<br>
No excuses.<br>
Be sure to rinse your quinoa before you cook it.<br>
If you don’t rinse it, it has a bitter taste to it.<br>
If you want this dish to be more porridge like, don’t cook off all the liquid.<br>
If you prefer your quinoa drier and fluffier, then go ahead and cook off all the liquid.<br>
You’ll need to check the quinoa occasionally while it is cooking and give it a stir to make sure it is not burning.<br>
If you are not a fan of coconut, then you can cook the quinoa in almond milk.<br>
Toasting the coconut gives it extra flavor, but it is an entirely optional step.<br>
Again, if you are not a fan of coconut, leave it out, and replace it with something else.<br>
This recipe serves 2, or 1 with leftovers.</p>
<p><strong>Ingredients:<br>
</strong>!/2 cup of coconut milk (plus a little more for pouring over when the bowl is made)<br>
1/2 cup water<br>
1/2 cup quinoa, rinsed<br>
1/8 of a teaspoon fine grain sea salt<br>
Grated zest of 1 lime<br>
Juice of 1 lime<br>
1/4 cup shredded, unsweetened coconut toasted, or unsweetened coconut flakes toasted<br>
Honey to taste<br>
Additional toppings: chopped nuts ( I used hazelnuts) sliced banana, diced mango, sliced kiwi, fresh berries, a dollop of greek yogurt, poppy seeds, or anything else that sounds delicious!</p>
<p><strong>Cooking directions:<br>
</strong>Combine coconut milk, water, quinoa, and salt in a pan.<strong><br>
</strong>Cook on med high heat and bring to a boil.<strong><br>
</strong>Lower heat and simmer, partially covered, 15-20 minutes, until almost all the moisture in the quinoa has been absorbed.<br>
While quinoa is cooking, you can toast your coconut by placing in a single layer in a frying pan, and cooking over low heat,<br>
stirring and tossing, until the coconut just begins to brown. Don’t leave it as it will burn quickly.<br>
Remove quinoa from heat.<strong><br>
</strong>Spoon quinoa into bowl.<strong><br>
</strong>Sprinkle the lime zest and coconut over the top, squeeze lime juice to taste, and then add any additional toppings you choose.<strong><br>
</strong>Finally, drizzle with a bit of honey, if you need that extra touch of sweetness.<strong><br>
</strong>Confession: I did.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/05/photo-19.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/05/photo-19.jpg" class="size_orig justify_inline border_" alt="photo-19" height="640" width="638" /></a><br>
<strong></strong></p>
<p><span class="Apple-style-span" style="font-weight: normal;">And now, sit down with your breakfast bowl and enjoy a meal that will refuel you after your morning workout and give you energy to get through the morning.</span><strong><br>
</strong>Please don’t eat it in your car.<strong><br>
</strong>Even 5 minutes spent eating at the table, with a pretty napkin, and a real bowl, will make the meal that much better.<strong><br>
</strong>Treat yourself!<strong></strong></p>
<p>If you have any recipes that meet the criteria for the Life Body Core Challenge, send them my way.<strong><br>
</strong>If they aren’t too tricky, I might try them.<strong><br>
</strong>Let’s do this together.<strong><br>
</strong>Keep on Living Fit!<strong><br>
</strong><span class="Apple-style-span" style="font-weight: normal;"><b>Greta</b></span></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042272014-05-21T11:20:53-07:002019-06-25T23:51:49-07:00How Am I Going to Grow?<p>When I began Boot Camp, everything was new.<br>
My muscles were always sore.<br>
Every workout had some exercise I’d never tried before.<br>
Each class pushed me to my limit.<br>
And there was no shortage of inspiration or challenges.</p>
<p>But as I near my 2 year anniversary as a Boot Camper, I’m asking myself some questions I haven’t had to ask before:<br>
<strong>How am I going to grow?</strong><br>
How am I going to push myself?<br>
How will I keep my muscles sore, and my workouts from becoming routine?<br>
How am I going to keep it fresh?</p>
<p>I’ve thought back on the things that have pushed me in the past 2 years.<br>
It really wasn’t too long before I needed to do more than just “show up to class”.<br>
That’s when I started running bleachers and going to hill day.<br>
Both of those things pushed me in ways that a regular workout did not.<br>
It required a new kind of mental and physical endurance.<br>
At first I walked a lot on the hill.<br>
And I didn’t run all those stairs–I walked some of those too.<br>
But, just like those push ups and burpees, the more I did it, the more I could do.<br>
The key was getting started.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/05/photo-23.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/05/photo-23-300x300.jpg" class="size_orig justify_inline border_" alt="photo-23" height="300" width="300" /></a></p>
<p>The next change came when I upped my weights.<br>
I started Boot Camp with 5 pound weights.<br>
I thought they were so light.<br>
But after a few rounds of shoulder presses, those 5 pounds were a lot heavier than I thought.<br>
It wasn’t too long though, before Sami made me move up to 7 pounds.<br>
Then I brought the 8 pound weights I found laying around in the garage.<br>
And then one day Timmie said it was time for 10s.<br>
I thought she was crazy, but I did what she said.<br>
That transition to 10 pound weights was a hard one.<br>
And for a lot of the exercises we do in class, I still find it hard.<br>
I lift slow, and my rep count isn’t so high.<br>
But that burn I feel tells me I’m doing something right.<br>
I’m not sure when I’ll be ready for 12s, but I’m confident there will be a trainer around who will let me know!</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/05/photo-25.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/05/photo-25-300x300.jpg" class="size_orig justify_inline border_" alt="photo-25" height="300" width="300" /></a></p>
<p>Some of challenges in the past two years haven’t been solely personal.<br>
I’ve taken part of group challenges, like the 5:00 minute plank challenge.<br>
That was an incredibly rewarding challenge.<br>
Not only because I never believed I could hold a 5:00 minute plank, but also because it was a lot of fun to do it with other Boot Campers.<br>
There was a camaraderie that grew between us as the seconds added up.<br>
I liked the way we cheered each other on, and pushed each other when we felt like quitting.<br>
And the day we reached that 5:00 goal was a really proud one for me.<br>
It’s a challenge I think I’d like to do again.<br>
And maybe even go for 6:00 next time.<br>
Anyone with me?</p>
<p>One of the biggest challenges I’ve faced in the past 2 years has been adopting a fit lifestyle.<br>
That means making fitness a way of life, not just an hour I spend at Boot Camp everyday.<br>
I’ve come to some new understandings about nutrition and the way I am nourishing, or not nourishing, my body.<br>
While I didn’t have to make big nutrition changes, like giving up soda or a fast food habit, I have made an effort to make small changes:<br>
drinking more water, eating something besides buttered toast for breakfast, and trying to cut back on sugar.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/05/photo-24.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/05/photo-24-300x300.jpg" class="size_orig justify_inline border_" alt="photo-24" height="300" width="300" /></a></p>
<p>Improving my nutrition has been one of the biggest, and slowest, changes for me.<br>
It’s one of the areas I want to grow in as I look forward to the start of another year of Boot Camp.<br>
I’m excited about taking part in the LIfe Body Core Challenge and really pushing myself out of my nutritional comfort zone.<br>
OK, maybe I’m excited and a little scared of that challenge, but I know it’s going to be one of the things that will make me grow.</p>
<p>As I look to the year ahead, I’m going to keep coming back to this question:</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/05/9c6777913cb798ed3a4c84687096b6b3.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/05/9c6777913cb798ed3a4c84687096b6b3-300x300.jpg" class="size_orig justify_inline border_" alt="9c6777913cb798ed3a4c84687096b6b3" height="300" width="300" /><br>
</a><br>
What new things can I try, and push myself to do?<br>
How about you?<br>
In what areas do you want to grow?<br>
I’d love to hear your hopes and plans.<br>
Maybe we can work on some together!<br>
Keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042282014-05-14T11:41:58-07:002019-06-25T23:51:49-07:00Facing My Fears<p>After years of despising running (see the last entry), I had finally started to like it.<br>
Sometimes I even loved it.<br>
Usually I loved it when it was all over and I was so proud of myself for doing the thing I never thought I could.<br>
But as time went on, there were more and more moments while I was actually in the act of running that I found myself thinking, “this feels so good.”<br>
Running cleared my head.<br>
I liked the way it made me feel strong.<br>
Running was starting to win me over.<br>
And I couldn’t believe it.</p>
<p>One night while running on the hill with my friend Jocelyn, she asked me when I was going to run a race.<br>
She suggested a half marathon, but I knew that was crazy talk, so I said I thought I could start with a 10K.<br>
But I didn’t sound too sure of myself.<br>
She encouraged me, and told me she knew I could do it.<br>
It wouldn’t be much longer than what we ran on the hill every week, and wouldn’t have all those long, steep climbs.<br>
By the time we done with our run, I was ready to sign up for a race.<br>
It’s a good thing to have people who encourage (and maybe nudge just a little) you to try new things, isn’t it?</p>
<p>It might have been wiser to start with a 5K, but I wanted to push myself.<br>
I started looking at races and found one that I thought was perfect for me.<br>
It was a 10K trail run in Orange County.<br>
I’m an avid hiker.<br>
There are few places I love to be as much as on a quiet,beautiful trail.<br>
And the thought of running through green spaces rather than on concrete sounded wonderful to me.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/05/486503_10200226020026621_1560281433_n.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/05/486503_10200226020026621_1560281433_n-300x225.jpg" class="size_orig justify_inline border_" alt="486503_10200226020026621_1560281433_n" height="225" width="300" /></a></p>
<p>As the race date approached, I wasn’t putting in much training the way I had planned to.<br>
There were so many things that kept getting in the way of regular running–especially sick kids and then, inevitably, a sick Mommy.<br>
And so, by race day, I hadn’t yet run 6.2 miles.<br>
I did get new shoes a few weeks before the race though, so I was totally prepared.<br>
Ha!</p>
<p>The night before the race I went to pick up my race packet and came home to a banner and new water bottle, courtesy of my sweet and supportive husband.<br>
All along, I kept dismissing the race as “only a 10K” , so part of me felt a little silly over the big deal I, and others, were making over this race.<br>
At the same time, I couldn’t deny feeling thrilled that I was actually doing this thing I once thought I never, ever would.<br>
My Facebook page was full of supportive, encouraging messages from my trainers, friends, and especially all the runners I knew.<br>
They were so excited for me.<br>
No one dismissed my efforts or the length of my race.<br>
And kind, encouraging Jocelyn finally scolded me: “don’t let me hear you say, “just a 10K” again! This is your race. It doesn’t matter how far you’re running. It matters that you <strong>are</strong> running!”</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/05/893260_10200228105798764_546324219_o.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/05/893260_10200228105798764_546324219_o-225x300.jpg" class="size_orig justify_inline border_" alt="893260_10200228105798764_546324219_o" height="300" width="225" /></a></p>
<p>And so I ran.<br>
They rang a bell for the start of the race, and we were off.<br>
I wanted to pinch myself to see if this was real, because I really couldn’t believe it was happening.<br>
But it was.<br>
And after a bit, it was hard.<br>
Harder than I thought it would be.<br>
The trail was rough, and rocky.<br>
And there were hills.<br>
It grew hotter.<br>
And it seemed like the race was never going to end.<br>
The last hill was long and steep.<br>
I wanted to give up and walk.<br>
But I had told myself that I’d run the whole thing, and as hard as it was to keep to that goal, I was determined to do it.<br>
Once I crested the hill, I thought it would be smooth sailing the rest of the way.<br>
But as I started down the hill, I found out my knees didn’t work.<br>
Every step was agony.<br>
I had never experienced knee pain like this before and now, more than ever, I wanted to give up and walk.<br>
When I crossed the finish line, I was nearly in tears.<br>
Partly because my knees hurt so badly, but mostly because I had done it.<br>
I ran the whole thing!</p>
<p>My time wasn’t what I wanted it to be, but the race was longer than it was supposed to be–7 miles.<br>
That made me feel better.<br>
In my wildest dreams, I never thought I’d be able to run 7 miles.<br>
There was no one there to hug me or high 5, my family was at my son’s baseball game.<br>
But I joyfully texted my husband and he replied, “can you believe you did it?! I knew you could, and know you know it too!”<br>
I took some selfies with my medal, then I hobbled over to the massage table to get my legs worked on.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/05/891997_10200231595846013_1791748072_o.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/05/891997_10200231595846013_1791748072_o-300x225.jpg" class="size_orig justify_inline border_" alt="891997_10200231595846013_1791748072_o" height="225" width="300" /></a></p>
<p>I spent the rest of the day in a haze of pain and pride.<br>
I iced, took a hot bath, took advil, and foam rolled the heck out of my legs, but my knees were killing me.<br>
I admit, it took some of the joy out of my first race.<br>
My mom has had both her knees replaced.<br>
It has severely limited her mobility.<br>
I have always feared injuring my own knees and facing the same fate she has.<br>
I began to think of all the negative things I’d heard about running, all that pressure on your joints, and those things began to ring in my head, feeding my fears.<br>
Maybe running really wasn’t for me.</p>
<p>I took time off from the bleachers and the hill, foam rolled a whole lot, and my knee pain subsided.<br>
Now I modify my workouts to lessen the impact on my knees–no jumping.<br>
Those things have helped a lot.<br>
Now they only bother me on occasion, usually as I run down the last hill on hill day.<br>
But I haven’t raced again.</p>
<p>My original plan was to run a half marathon after my 10K.<br>
But I’ve put it off.<br>
I’d like to try.<br>
But I’m just not sure I can do it.<br>
I can’t decide what would be worse: to try and fail, or not try at all?<br>
I think I already know the answer to that.<br>
Maybe a half marathon is in my future after all.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/03/Quote.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/03/Quote-214x300.jpg" class="size_orig justify_inline border_" alt="Quote" height="300" width="214" /></a></p>
<p>Are there any of you who want to try your first half?<br>
Or a 10K?<br>
A 5K?<br>
Or how about a full marathon?<br>
Where do you find your determination to try?<br>
Who is your support?<br>
And how do you train?<br>
I’d love to hear your stories.<br>
You can comment here, or on the Long Beach Boot Camp Facebook page.<br>
And who knows, maybe we’ll end up running together!</p>
<p>Keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042292014-05-07T10:28:59-07:002019-06-25T23:51:49-07:00But I’m Not a Runner<p>There are people who love running.<br>
Maybe you are one of them.<br>
These people willingly lace up their shoes and run for miles–and they say it feels amazing.<br>
They run in clubs, or alone, early in the morning, late at night, for exercise, for therapy….for <strong>fun</strong>!<br>
I just never understood those people.<br>
I wanted to understand them.<br>
I wanted to be like them.<br>
I wanted that runners high experience avid runners talk about.<br>
I wanted to run miles, or even <strong>a</strong> mile.<br>
But all of it remained elusive to me.</p>
<p>Every time I tried to run, it just felt awful.<br>
I couldn’t breathe, I was covered in sweat, and I’d get a side stitch immediately.<br>
My booty, stomach, even my arms, were jiggling enough to remind me of the line from “The Night Before Christmas”<em>:<br>
“he had a little round belly, that shook when he laughed, like a bowl full of jelly.”<br>
</em>I wasn’t sleek or fast.<br>
In fact, I felt all kinds of ridiculous and self conscious when I ran.<br>
I did not feel awesome.<br>
And I didn’t like it.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/05/1483366_10201930371434341_1461464583_n.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/05/1483366_10201930371434341_1461464583_n-300x300.jpg" class="size_orig justify_inline border_" alt="1483366_10201930371434341_1461464583_n" height="300" width="300" /></a></p>
<p>Probably the last time I liked running was in elementary school.<br>
Even in high school, before the bowl full of jelly issue, I just didn’t like to run.<br>
So after years of wishing I was a runner, and trying it here and there, I finally gave up.<br>
I just decided, “I’m not a runner.<br>
Some people are and some people aren’t.<br>
There is nothing wrong with not running.<br>
I don’t have to prove anything to anyone.<br>
I’ll do other things.”</p>
<p>It’s true, there was nothing wrong with me deciding that I wasn’t a runner.<br>
However, I wasn’t being entirely honest about the situation either.<br>
I hadn’t ever given running a real chance.<br>
I gave up every time it started getting hard–usually after about 3 minutes.<br>
And I never stuck with it for more than a few days.<br>
You see, I was under the impression that I was just going to start running and instantly be one of those people who could run 5 miles effortlessly.<br>
I’m sure there are people who can do that.<br>
But I wasn’t one of them.<br>
Most of us probably aren’t.<br>
Most of us have to train, and work for every mile, and we will want to quit when it gets hard.<br>
I thought that because I had to work at it, it meant I wasn’t a runner.<br>
And that I never could be.</p>
<p>With all that baggage, you can imagine my horror to find that running is a significant part of Boot Camp.<br>
Even a short run around the quad at Wilson left me breathless.<br>
I didn’t like that feeling.<br>
But I pressed on, because I was there to work, and to do the things I thought I could not do.<br>
I went to my first bleacher class, and could not run a quarter mile around the track without stopping to walk at some point.<br>
I admit, I was disappointed with myself.</p>
<p>But I kept going to Boot Camp, and I kept running. (because Sami would yell at me if I walked)<br>
And soon, I could run farther.<br>
It was still hard, and I didn’t like it much while I was doing it, but I kept on.<br>
It was the first time I had ever kept running, day after day.<br>
I ran the hill.<br>
I ran around the track on bleacher day.<br>
And as I continued getting into better shape, I found I could run farther than I ever had.<br>
That felt good.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/05/1510744_10202113003200021_1799302739_n.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/05/1510744_10202113003200021_1799302739_n-300x300.jpg" class="size_orig justify_inline border_" alt="1510744_10202113003200021_1799302739_n" height="300" width="300" /></a></p>
<p>I vividly recall the first time I ran a mile around the track without stopping.<br>
Part of me was embarrassed that it was so hard for me to run 1 measly mile.<br>
But another part of me was so proud of every hard fought step of that mile.<br>
I was on my way.</p>
<p>And then there was the day I ran 4 miles on the hill.<br>
I didn’t run it without stopping.<br>
There were water and heavy breathing breaks.<br>
But I had covered 4 miles, and for the first time ever, I dared to call myself a runner.<br>
There was no runners high, it didn’t feel effortless, and I still wanted to quit at some point during every run, but I didn’t!<br>
I finally understood an important truth about running: <strong>if I wanted to run 1 mile or 10, I was going to have to work for it.</strong><br>
Running wasn’t going to be easy for me, but that didn’t mean I wasn’t a runner.<br>
The only thing that meant I wast a runner was not running.</p>
<p>6 months after starting Boot Camp, I signed up for my first race–a 10 K trail run.<br>
I ran it, and nearly cried when I crossed the finish line.<br>
But I haven’t run a race since.<br>
Next week I’ll be sharing that story and talking about set backs, and fear, and giving up, and new goals.<br>
And I’d love to hear your running stories too!<br>
How you started, how you came to love it, your triumphs, and setbacks, and why you keep doing it.<br>
If you’d like to share, find me at Boot Camp or on Facebook (I’m Greta Eskridge) and let me know.<br>
Pretty please?</p>
<p>And, if you’re craving a bit more fitness inspiration, along with a dash of healthy meal ideas, and great hiking spots, and lots and lots of pictures of my kids,<br>
you can follow me on Instagram. I’m @maandpamodern<br>
I’d love to see you there.<br>
Now keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042302014-04-23T09:45:04-07:002019-06-25T23:51:49-07:00What Do You Mean I Can’t Eat Whatever I Want?<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/04/photo-17.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/04/photo-17-300x300.jpg" class="size_orig justify_inline border_" alt="photo-17" height="300" width="300" /></a><br>
Aside from losing baby weight, and getting into shape, one of my secret hopes for regular exercise was that I would be able to eat whatever I wanted with no consequences.<br>
I’m not the only one who’s had this fantasy, am I?<br>
Ice cream before bed, chocolate whenever I felt like it, potato chips without guilt, or even just extra helpings at dinner, with all the fat burned right off from a good workout.<br>
It may sound silly, but I really thought this was how it worked.<br>
With all my hard work at Boot Camp, I knew my day was coming.<br>
And it was going to be awesome.</p>
<p>Clearly I had no understanding of how nutrition worked.<br>
Or at least how calories worked.<br>
And, let me tell you, it was a hard lesson to learn.</p>
<p>While I may not have known much about nutrition, I did know about food.<br>
And despite my mention of ice cream and potato chips, I mostly ate good, healthy, <em>nutritious</em> food.<br>
I never ate fast food.<br>
Well, except maybe once a month or so at In and Out.<br>
But the rest of them, never.<br>
I cooked almost all our meals at home.<br>
And those meals were not boxed Mac and Cheese, Hamburger Cheesy Skillets, or anything like that.<br>
They were made from scratch, and with fresh ingredients.<br>
We ate whole wheat bread.<br>
I soaked my own beans and cooked them on the stove for hours.<br>
I didn’t drink soda.<br>
Or sports drinks.<br>
I loved eating vegetables.<br>
I went to the Farmer’s Market.<br>
I shopped at Trader Joe’s.<br>
Sometimes I even went to Whole Foods.<br>
I had a salad almost every day, and there was no ranch dressing to be found in my fridge.<br>
I didn’t drink beer, or cocktails, and only had an occasional glass of wine.<br>
Like I said before, I knew something about good food.<br>
In fact, I thought I was doing pretty awesome in the nutrition department.<br>
Because, to me, eating nutritious food meant I was practicing good nutrition.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/04/photo-13.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/04/photo-13-300x300.jpg" class="size_orig justify_inline border_" alt="photo-13" height="300" width="300" /></a></p>
<p>Well, mostly nutritious food.<br>
I did have a few weaknesses.<br>
Chocolate was a big one.<br>
I had it every day.<br>
I craved it every day.<br>
All day long.<br>
My gosh, I love chocolate!<br>
And coffee.<br>
That was my other vice.<br>
I could drink coffee all day long too.<br>
With breakfast, for an afternoon pickup, and then after dinner, because it just felt so nice to have an after dinner cup with my husband.<br>
Besides, I needed to stay up and get stuff done after my kids were in bed.<br>
I drank my coffee with cream and sugar.<br>
Never the fake, coffee creamer laden with chemicals and high fructose corn syrup.<br>
See, I was super healthy.<br>
I didn’t really see that there was any problem with my nutrition.</p>
<p>But there was.<br>
Because after 6 months of working out, seeing changes in my body, loosing inches, and getting into smaller sizes, I had reached a plateau.<br>
Things weren’t changing anymore.<br>
It was a little frustrating.<br>
I knew I needed to do something, but didn’t really think my eating habits were the thing that needed changing.<br>
Except for the chocolate issue, but all my working out was canceling that chocolate out, I was sure of it.<br>
I thought I was doing a pretty good job with my nutrition.</p>
<p>One day Boot Camp trainer Timmie asked Boot Campers to post pictures of their lunches on Facebook.<br>
I posted a picture of my beautiful salad, feeling pretty smug, because I was sure she’d be really impressed with how healthy and nutritious it was.<br>
It was loaded with veggies: carrots, peas, tomatoes, cucumbers, avocados, some roasted potatoes, and bell peppers.<br>
It had diced chicken breast for protein, and a little olive oil and vinegar for dressing.<br>
It was pretty great.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/04/photo-14.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/04/photo-14-300x300.jpg" class="size_orig justify_inline border_" alt="photo-14" height="300" width="300" /></a></p>
<p>This was Timmie’s comment: “That looks delicious. How many calories does it have?”<br>
<strong>What?</strong><br>
<strong>Calories?</strong><br>
It was a <em>healthy</em> salad.<br>
It wasn’t smothered in ranch, or covered in shredded cheddar cheese.<br>
It didn’t even have olives in it.<br>
Or bacon bits.<br>
Why would you even count calories with a salad like that?<br>
It was totally healthy.</p>
<p>And just like that, Timmie opened my eyes to nutrition, and the areas where I was lacking.<br>
She pointed out that peas have a lot of sugar.<br>
Oh right, that was why I liked them so much.<br>
And so did carrots.<br>
Seriously?<br>
I mean, I knew that, but never considered that I should omit them from a salad , or at the very least have less of them.<br>
And she pointed out that the size of a salad, even a healthy one, mattered.<br>
Size matters.<br>
Dang it!<br>
My world was about to get rocked.</p>
<p>And that was really the crux of the matter for me.<br>
I ate good food.<br>
I just ate too much of it.<br>
Timmie suggested I try keeping track of my calories every day.</p>
<p>Oh man.<br>
I had never counted calories in my life.<br>
I knew all about reading labels to look for ingredients that were not nutritious, or even to check the amount of fat something had.<br>
But I had never measured out my portions, or checked to see how many calories I was consuming each day.<br>
When I began to do the math, I was pretty shocked.<br>
Like the day I learned a serving size of tortilla chips is 12 chips.<br>
12 chips?<br>
Who wants 12 chips?<br>
I want half the bag.<br>
In comparison, I saw an entire bag of asparagus had only 100 calories.<br>
So much more bang for my buck, nutritionally, and calorically speaking.<br>
Then I learned a serving size of ice cream is 1 cup.<br>
Do you know how small a cup of ice cream is, and how much better a bowl of ice cream looks?<br>
This new found knowledge wasn’t always fun.</p>
<p>But as per Timmie’s suggestions, I began to make small changes in my diet.<br>
I began to measure out my snacks, 1/4 a cup of almonds instead of a big handful.<br>
I stopped drinking lattes and had cappucinos instead, saving valuable calories.<br>
I upped my water intake a lot, and added herbs and fruit to make it more appealing.<br>
I measured the olive oil I used to cook my eggs in, rather than just pouring it in there until the bottom of the pan was covered.<br>
Nothing was very drastic, and while I was learning a lot, I wondered if it was really making a difference.<br>
At the end of the month, I had an evaluation with TImmie and discovered I had lost 4 pounds!<br>
Those little changes, and being aware of how much food I was putting into my body really <strong>did</strong> make a difference.<br>
It was a real eye opening moment for me.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/04/photo-16.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/04/photo-16-300x300.jpg" class="size_orig justify_inline border_" alt="photo-16" height="300" width="300" /></a></p>
<p>I wish I could tell you that it’s been smooth sailing ever since then.<br>
But my nutrition continues to be the part of my healthy life style that challenges me the most.<br>
I happily work out every day.<br>
In fact, if I could find the time, I would work out twice a day.<br>
Exercise is something I love, and get a great amount of satisfaction from.<br>
Making the best food choices every day is not something I love.<br>
It is hard for me.<br>
But I keep at it.<br>
Because when I make poor food choices, I feel the effects right away.<br>
My clothes don’t fit comfortably, my workout is more sluggish, and I find myself longing to get back to “normal”.<br>
To me that is a sign that I am continually moving in the right direction.<br>
And though I’ll still groan when I hear a trainer say “abs are made in the kitchen, not the gym”, I know they are right.<br>
And so I’ll keep on trying to make those good food choices.<br>
Even when it isn’t easy.<br>
“Do the thing you think you cannot do.”</p>
<p>What do you struggle with in your mission to live a healthy life style?<br>
I’d love to hear about it, and what you are doing to meet those challenges.<br>
Let’s learn from one another and be inspired.<br>
Keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042312014-04-16T10:09:20-07:002019-06-25T23:51:49-07:006 Months of Working Out–The Before and Afters<p>After 1 month of working out more constantly than I had in my entire life, I could already see the changes taking place in my body.<br>
My weight hadn’t budged, but I could see some hints of muscle tone, and feel the beginnings of firmness hiding under the layers of fat.<br>
But more than anything, my attitude about my body was changing.<br>
For the first time in years, I felt good in my skin.<br>
Even though I wasn’t skinny yet, and was, in fact, far from it, I still felt good.<br>
Because simply being skinny was no longer my ultimate goal, I could rejoice in my success rather than mourn my failures.<br>
I once might have said, “I worked out 5 days a week for a month and haven’t lost a pound!” and felt really disappointed in myself.<br>
But now I could say, “my pants are looser, I can see muscles in my arms, and I ran farther today than I ever dreamed I could!”<br>
When my goal changed from weight loss, to an overall life change of health and fitness, the numbers on the scale became less important.</p>
<p>The months flew by.<br>
I attended Boot Camp 5-6 days a week most of the time.<br>
If I had to miss camp due to sick kids, or a traveling husband, I asked the trainers for at home workouts. He recommend for me to try the <a href="https://trainingyourwaist.com/best-waist-trainer-for-men/">men’s waist trainer</a>, to help me get the abs that I want.<br>
If I could’t make a 5:30 am class, I came at 7 pm.<br>
I went to bleacher day and the hill.<br>
I pushed myself.<br>
It was great!<br>
And at the 6 month mark, I looked at myself in the mirror, and was proud of what I saw.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/04/beforeafter-1.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/04/beforeafter-1-1024x512.jpg" class="size_orig justify_inline border_" alt="beforeafter-1" height="295" width="590" /></a></p>
<p>The scale didn’t show a dramatic improvement.<br>
I had lost only 5 pounds.<br>
5 pounds!<br>
But what the scale didn’t show was the inches lost, the muscle gained, and the level of fitness I had achieved.<br>
The scale didn’t show my new self confidence.<br>
The scale didn’t show my smile.<br>
I felt like a new woman.<br>
And I didn’t care what the scale said.</p>
<p>In 6 months time, I went from a woman who couldn’t do 1 push up on her toes, to a woman who could do 25.<br>
When I began, I couldn’t run a quarter mile.<br>
But 6 months later I broke a 7:30 mile.<br>
I nearly passed out, but still–I felt like I had just run a marathon!<br>
I couldn’t do 5 burpees in succesion, and then there was the class where we did 100 of them.<br>
I could do a 4 mile hike, with plenty of steep hills, 30 pound baby on my back, and not feel near death.<br>
It didn’t feel all that hard anymore.<br>
I started with 5 pound weights, and moved up to 8, and had the muscles to prove it.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/04/beforeafter-3.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/04/beforeafter-3-1024x512.jpg" class="size_orig justify_inline border_" alt="beforeafter-3" height="295" width="590" /></a></p>
<p>I had never been in such good shape–even when I was in high school and actively involved in sports.<br>
I had never pushed my body like this before.<br>
When I began Boot Camp, I could hardly button my biggest pair of jeans.<br>
I knew I was a few meals away from buying the next size up, the size I wore right after I had my babies, and was just putting away the maternity pants.<br>
But now I’d gone down 2 pant sizes and 3 skirt sizes.<br>
I wanted to shout it from the roof tops!<br>
And I did.<br>
My Facebook statuses were overflowing with posts about early morning workouts, the number of crunches I’d done that day, and how many miles I’d logged on the hill.<br>
I had discovered a part of myself that I didn’t know was there–the part of me that loved getting strong and fit, the part of me that loved working out.<br>
There were many times I’d think to myself, “I can’t believe this is me!”</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/04/beforeafter-2.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/04/beforeafter-2-1024x512.jpg" class="size_orig justify_inline border_" alt="beforeafter-2" height="295" width="590" /></a></p>
<p>If I were a better blogger, I’d have kept track of the changes from month to month, each inch and ounce of body fat lost.<br>
I’d have taken pictures each month, or at least bothered to clean my kids’ finger prints off the mirror before I took pictures.<br>
But the truth is, I wasn’t doing this for my blog.<br>
I wasn’t doing it for my husband, my kids, or for anyone else.<br>
I was doing it for me.<br>
And at first, that felt really hard to admit.<br>
It felt selfish.<br>
But with every passing month, I learned that doing this thing for myself was actually helping me be a better wife and mother.<br>
It was making me a better person.<br>
And fitting into dresses I hadn’t worn in 10 years wasn’t such a bad thing either!</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/04/bodyimage.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/04/bodyimage-768x1024.jpg" class="size_orig justify_inline border_" alt="bodyimage" height="786" width="590" /></a></p>
<p>After all that success, what was next for me?<br>
Check back next week when I’ll tell you about hitting a plateau, and where I learned about counting calories for the first time in my life.<br>
And I thought burpees were hard!<br>
Keep on Living Fit!<br>
Greta</p>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042322014-04-02T08:18:54-07:002019-06-25T23:51:49-07:00One Month To Change My Life<p>When I signed up for a month of classes with Long Beach Boot Camp, I had two hopes: to begin losing baby weight, and to get regular exercise.<br>
Those two alone seemed like a lot, and I didn’t think beyond them.<br>
In fact, what I thought about most was getting skinny.<br>
That seemed a worthy goal: to be thin, to fit into my skinny jeans, to not have a muffin top, and to feel good amongst all my, “I’m skinny, but I just had a baby” friends.<br>
As far as I knew, being thin meant you were healthy and in shape, so that is all I wanted.<br>
Little did I know how much my understanding of health and fitness would change over the course of just one month.</p>
<p>As the end of my one month membership drew near, I began to dread my last day.<img src="https://longbeachbootcamp.com/wp-content/uploads/2014/04/521431_10151131597670426_1451498983_n-300x300.jpg" class="size_orig justify_inline border_" alt="521431_10151131597670426_1451498983_n" height="300" width="300" /><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/04/521431_10151131597670426_1451498983_n.jpg"><br>
</a>I never thought I’d look forward to sweating, being sore, or running at the break of dawn, but I did!<br>
And now I couldn’t bear to see it end.<br>
But I could see no way to continue, it just wasn’t in our budget.<br>
So I didn’t talk to my husband about it, or even say, “I wish I could keep going.”<br>
I just kept it in and on my last day, I hugged my trainer Sammie goodbye, and got in the car crying.<br>
Yes, crying!<br>
Boot Camp was changing my life , and I couldn’t see how I could keep going without it.<br>
I’d found a fitness routine that didn’t just work for me, but that I loved, and I was terribly sad to give it up.</p>
<p>Later that day, I opened my email and read this note from my husband:<br>
<i>Greta,I’ve seen such an amazing transformation in you over the past month.<br>
I just want to tell you how proud of you I am!<br>
And I was so sad that today was your last day of Boot Camp.<br>
Or is it…<br>
I just got off the phone with Jo.And, we’ve extended your Boot Camp indefinitely.<br>
I do not want you to have to end what has been such a great experience.<br>
I love you,<br>
Aaron</i><br>
Then the tears really poured!</p>
<p>It was truly one the greatest gifts I’ve ever been given.<br>
It was the gift of health and fitness, but beyond that, it was the gift of confidence and happiness that came with every single workout.<br>
It was the gift of a new appreciation for my body, and seeing its strengths instead of its weaknesses.<br>
It was the gift of a new understanding about nutrition and eating well.<br>
It was the gift of a whole new way of life.<br>
I was, and still am, so grateful.</p>
<p>With each week of Boot Camp I found myself doing things I never dreamed I could do.<br>
Handstand pushups?<img src="https://longbeachbootcamp.com/wp-content/uploads/2014/04/Screen-shot-2013-02-03-at-10.45.07-AM-300x243.png" class="size_orig justify_inline border_" alt="Screen shot 2013-02-03 at 10.45.07 AM" height="243" width="300" /><br>
No way!<br>
OK, I’ll try.<br>
I did it!<br>
Plank jacks?<br>
Got it!<br>
Spiderman pushups?<br>
Done!<br>
Burpees?<br>
Yes!<br>
Getting up at the crack of dawn, in the freezing cold, to go running?<br>
You bet!<br>
I have never experienced anything so empowering as doing things I once thought were impossible for me to do.<br>
“<strong>Do the thing you think you cannot do</strong>.”</p>
<p>Over the next 6 months, all those small steps led to big changes.<br>
And I promise, I’ll show you those before and after pictures to show you those changes.<br>
But not until next week.<br>
So be sure to come back!<br>
Now keep on Living Fit!<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042332014-03-26T11:42:30-07:002019-06-25T23:51:50-07:00What the Heck is a Burpee?<div>My alarm went off at 4:50 am and I had no idea why.<br>
Then I remembered.<br>
Today was the day.<br>
Boot Camp.<br>
I had no idea what to expect.<br>
I was nervous, and feeling very intimidated.</div>
<div>In the 5:30 am darkness, I pulled up to the basketball courts at at school I’d never been to, to workout with a trainer and a group of women I’d never met, and to try to complete a workout I was woefully unprepared for.<br>
I had 5 pound weights and a beach towel because I didn’t realize most people work out on a yoga mat.<br>
I was a boot camp novice.<br>
There was a pin point of light and some dark shadows on the basket ball courts, so I walked over.<br>
The trainer, Raman, greeted me enthusiastically and asked about my fitness level.This was the funny part.<br>
I really thought I was in pretty good shape.<br>
I mean, I could do a 4 mile hike when I was 7 months pregnant, climb over rocks, and up steep hills with a baby on my back, and chase after kids all day.<br>
I needed to lose weight, but I was pretty fit.<br>
Or so I thought.<br>
The reality of my fitness level was more like this:</div>
<div>
<strong></strong><br>
“If I ever had to run for my life, I would probably die.”<br>
<strong><br>
</strong>
</div>
<div>Class began and I was winded after our short warm up run.<br>
“I’m going to die,” I thought to myself.<br>
Then Raman asked us to do things I had never heard of.<br>
“What the heck is a burpee?”<br>
And push ups?<br>
I could hardly do 3 of them. On my knees!<br>
I quickly lost my breath doing jumping jacks and doing bicep curls with 5 pound weights was harder than I thought it ever could be.</div>
<div>And we had to lay on our backs and do these things called bicycles.<br>
They not only made my abs burn, but also made me feel like an uncoordinated buffoon because I could never get my legs and arms move in the rhythm they were supposed to.<br>
I knew boot camp was going to be hard.<br>
But this was way harder than I expected.<br>
That first work out was a real wake up call for me.<br>
I realized I had no idea what it meant to be in good shape.<br>
But I wanted to find out.<br>
So I stayed.</div>
<div>And I went back the next day, and the next and the next.</div>
<div>My entire body was sore for weeks.</div>
<div>Even my toes and fingers hurt.</div>
<div>I felt like I had been in a car accident or something.<br>
But I kept going.<br>
5 or 6 days a week, I’d wake up at 4:50, lace up my shoes and go.</div>
<div>I’d come home, a hot, sweaty mess, and fall into bed next to Aaron, moaning in pain, to tell him about our workout.</div>
<div>“It was soooo hard!”</div>
<div>Before long, I was glowing when I said it.</div>
<div>And my Facebook statuses began to be filled with tales of runs on Signal Hill, mastering a “real” push up, and how many crunches I’d done before 6 am.</div>
<div>I wanted to tell everyone about it.By my third week I had become quite proud of my progress: the workouts were still really hard, but getting a little easier.<br>
It was Friday–running day.<br>
I didn’t want to miss out on the run, but Aaron was home with a bad case of strep throat, and a fever.<br>
I didn’t want to leave him at home with the kids at 5:30 in the morning, delirious with fever, so I stayed home.<br>
But all day I was itching to go run.<br>
<strong>Who had I become?<br>
</strong>By the afternoon he was a bit better, so I decided to leave the big kids home watching a movie, and go run Signal Hill with 1 year old Davy and our double jog stroller.<br>
I mean, I’d been boot camping for 3 weeks, so I could totally run Signal Hill pushing a stroller, right?<br>
When drove up and pulled the stroller out of the car, I’m sure my trainer, Sami, thought I was crazy.<br>
I was.<br>
I couldn’t even run up that gigantic hill alone.<br>
Trying to push the stroller too was nearly the death of me.<br>
I felt like my lungs and quads might explode.<br>
Turns out I wasn’t in as good of shape yet as I thought I was.<br>
But I already felt so different, that it was easy to believe that I was.I finished the run with Davy, walking some, running some, huffing, puffing, and sometimes feeling like I was going to puke.<br>
But afterwards, I felt amazing.<br>
Like I had conquered the world.<br>
In a way, I had.<br>
I’ve always said I wasn’t a runner.<br>
In fact, I <em>despised</em> running.<br>
Yet there I was, wanting all day to run.<br>
And then heading out with a baby in tow, because I had to get my workout in, no matter what.<br>
That was the day I knew some big changes were happening.<br>
Physically I was changing, but also mentally and emotionally.<br>
I liked the sweat, the soreness, the red face, and the<br>
And I loved it!<br>
<strong></strong><br>
<strong><strong><strong><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/03/339250_3991378096292_773856112_o.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/03/339250_3991378096292_773856112_o-300x300.jpg" class="size_orig justify_inline border_" alt="339250_3991378096292_773856112_o" height="300" width="300" /></a></strong></strong></strong>
<p> </p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>
<p>There’s still more to the story.<br>
Come back next week to find out what happened when my one month membership expired and to see some before and after photos.<br>
Thanks so much for following along with Living Fit!<br>
Greta</p>
<div></div>
<p> </p>
</div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042342014-03-19T13:00:25-07:002019-06-25T23:51:50-07:00“Living Fit” by Greta Eskridge<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/03/Quote.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/03/Quote-214x300.jpg" class="size_orig justify_inline border_" alt="Quote" height="300" width="214" /></a>If you would have told me a year and a half ago that I would be writing a blog about<br>
fitness and fit living, I’d never have believed you.<br>
Well, I might have believed the writing part, because it has always been a passion.<br>
But fitness has <strong>not</strong>.<br>
I’ve been active my whole life: swimming, hiking, and playing numerous sports while I<br>
was younger.<br>
But dedicated, everyday, get sweaty and uncomfortable, kind of exercise was not my<br>
thing.<br>
I didn’t want to do it, and was pretty resentful when anyone suggested I try it.<br>
I wish now that I would have listened to that helpful advice earlier (sorry Mom!), but it<br>
wasn’t until I was really sitting in a hard place that I was ready to do what it took to<br>
change my life.</p>
<p>It was the summer of 2012 and my 5th baby had just turned 1.<br>
I usually lose my baby weight within a year, but this time things were different.<br>
I didn’t have a single pair of shorts that fit, I could hardly button my biggest pair of<br>
pants, and the only things left in my wardrobe that were any bigger were my<br>
maternity clothes.<br>
I wasn’t going back there.<br>
I was frustrated with myself, and uncomfortable in my own skin.<br>
I had never before felt such a dislike for my body.<br>
I wanted to keep up with my kids, to be active and healthy with them.<br>
But instead I was mowing down the chocolate in an attempt to make myself feel<br>
better, and then ending up in tears because my clothes didn’t fit.<br>
I was desperate.<br>
And I was ready for a change.</p>
<p>I wasn’t sure how I was going to make the change, but I knew it was going to have to<br>
be drastic.<br>
I wanted it to be a lasting change, so I knew I was going to have to do something I<br>
hadn’t done before.<br>
I was going to have to push myself and step out of my comfort zone.<br>
That was when I saw an email in my inbox for a 1 month membership to Long Beach<br>
Boot Camp.<br>
Boot Camp?<br>
I didn’t do boot camp.<br>
I didn’t run, lift weights, or do push ups.<br>
The thought of it terrified me.<br>
But this was exactly the kind of thing I was looking for.</p>
<p>All the excuses I usually had didn’t work this time.<br>
It was affordable.<br>
I wouldn’t have to find childcare for my kids. (I’d just have to work out at 5:30 in the<br>
morning!)<br>
There were no long-term contracts, or pledging away 2 years of my life to a gym.<br>
It was doable.<br>
I signed up.</p>
<p>I waited a month to tell my husband because I was scared to get started.<br>
I was scared to admit out loud what I already knew in my heart to be true.<br>
I was scared to be accountable for making changes in my life.<br>
I was scared I might fail.<br>
I’m not usually scared much.<br>
But we all have our something–and this was my something.</p>
<p>It might not seem like much, this signing up for a month of boot camp classes.<br>
But to me it was a big thing.<br>
And little or big, it was the thing that I was looking for.<br>
It was the thing that changed my life.</p>
<p>There is so much more to tell, and I can’t wait to share more of my story with you.<br>
Right now, wherever you’re at in your fitness journey, I’ll leave with this inspiring<br>
thought.<br>
It’s been a help to me from the very beginning:</p>
<p>“You must do the thing you think you cannot do.”-Eleanor Roosevelt”</p>
<p>All the best,<br>
Greta</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042352014-02-05T12:12:14-08:002019-06-25T23:51:50-07:00Special Thanks to These Local Sponsors for Donating to the WLC<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/02/Donors-NEW.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/02/Donors-NEW.png" class="size_orig justify_inline border_" alt="Donors NEW!" height="624" width="558" /></a></p>
<p> </p>
<p> </p>
<p> </p>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042362014-01-22T13:14:20-08:002019-06-25T23:51:50-07:00Free Group Workouts-WLC<h4>Free light workout, certified trainers & time spent with your Boot Camp family during the Whole Life Challenge.</h4>
<p>Open to all friends & family.</p>
<h3 style="text-align: left;">
<span style="text-decoration: underline;"><strong>Signal Hill Hike</strong></span><strong>-Week 1</strong>
</h3>
<p style="text-align: left;">Cost: FREE – Counts towards workout points<img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/Group-Workout-1-Hike-300x225.jpg" class="size_orig justify_inline border_" alt="Group Workout 1-Hike" height="225" width="300" /><br>
Where: Signal Hill (Hill & Obispo) Park<br>
When: Sunday, January 19th, 9am-10am<br>
Why: Because we love getting our points & meeting people!</p>
<p style="text-align: left;">We had a GREAT morning hike at Signal Hill on Sunday, January 19th. 2.75 miles and 315 feet climbing in 1 hour. Stretching points applied towards the challenge! Where will the next workout be…?</p>
<p style="text-align: left;">
</p><p style="text-align: left;">
</p><p style="text-align: left;">
</p><p style="text-align: left;">
</p><h3 style="text-align: left;"></h3>
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<span style="text-decoration: underline;"><br>
Palos Verdes Hike</span> – Week 2</h3>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/PV-Hike.jpg" class="size_orig justify_inline border_" alt="PV Hike" height="202" width="305" /></p>
<p style="text-align: left;">Cost: FREE<br>
Where: Del Cerro Park, Palos Verdes<br>
When: Sunday, February 2nd, 9am-11am</p>
<p style="text-align: left;">We had a great 4.8 miles and hour 55 minute hike on Super Bowl Sunday on the Toron Trail at Del Cerro Park in Rancho Palos Verdes. Great weather, great view & great company, this is a site that will definitely go on the list of hike hot spots to return to!</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042372014-01-22T13:07:38-08:002019-06-25T23:51:50-07:00Whole Life Challenge<p>The Whole Life Challenge is a worldwide 8-week challenge to take control of your health & fitness level. We are proud to invite you to participate with us.</p>
<p>How It Works, Game Rules, How to Win, Prizes, Prelim/Final Event, Halfway Potluck, Group Workouts</p>
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<h3>How It Works (Overview)<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/01/Seal-blue-Sept2015.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/Seal-blue-Sept2015.png" class="size_orig justify_inline border_" alt="Seal-blue-Sept2015" height="216" width="216" /></a>
</h3>
<ol>
<li>Join Team LBBC
<ol>
<li>
<span style="color: #3366ff;"><strong><a title="Whole Life Challenge" href="http://www.whole.lc/wlcfall15/pt/longbeachbootcamp" target="_blank"><span style="color: #3366ff;">Sign-up</span></a> </strong></span>for $39 Until Sept 5th, 2015</li>
<li>Join Team LBBC</li>
<li>Write down your goals for the challenge</li>
</ol>
</li>
<li>Select your Nutrition Level
<ol>
<li>Kick Start – just getting started</li>
<li>Lifestyle – looking for long term lifestyle program</li>
<li>Performance – strictest level</li>
</ol>
</li>
<li>Take Your Preliminary Measurements
<ol>
<li>A measurable workout</li>
<li>Basic body measurements
<ol>
<li>Weight or</li>
<li>Body Fat % or</li>
<li>Waist & Hips in inches</li>
</ol>
</li>
<li>Before photos</li>
</ol>
</li>
<li>Play the Game
<ol>
<li>Get points for nutrition, exercise, stretching, water, supplements (vitamins), lifestyle & reflection</li>
</ol>
</li>
<li>Use the Daily Play Tab to record your score
<ol>
<li>Enter your points online daily after 8pm until midnight the following night (28 hrs to add points).</li>
</ol>
</li>
<li>Take your Final Measurements
<ol>
<li>Last Saturday of the game</li>
</ol>
</li>
</ol>
<h3>_______________________________________________________________</h3>
<h3><a href="https://wholelifechallenge.zendesk.com/hc/en-us/articles/204509235-The-Complete-Game-Rules" target="_blank">Official Game Rules</a></h3>
<p><strong>Challenge Day 1</strong> Pre-Game Snapshot<strong><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/weight-loss-2-300x235.jpg" class="size_orig justify_inline border_" alt="weight-loss-2" height="212" width="270" /></strong> (Prelims)</p>
<ul>
<li>
<span style="font-size: 13px;">Body Measurements <strong>Sept 19th</strong> (2 Choices)</span>
<ul>
<li>At LBBC Opening Day</li>
<li>On own</li>
</ul>
</li>
<li><span style="line-height: 13px;">Workout <strong>Sept 19th 8am at Wilson High Quad</strong> </span></li>
</ul>
<p><strong>Challenge Day 2-56 </strong>Daily Game Play</p>
<ul>
<li><span style="font-size: 13px;">Enter points daily (starting at 8pm daily until midnight the following night)</span></li>
<li>
<strong>Eat</strong> WLC-compliant food. <span style="color: #3366ff;"><strong><a title="Whole Life Challenge Nutrition Rules" href="https://wholelifechallenge.zendesk.com/hc/en-us/categories/200348489-Nutrition" target="_blank"><span style="color: #3366ff;">Nutrition Rules</span></a></strong></span>
</li>
<li>
<strong>Exercise</strong> for 10 minutes a day. <strong><span style="color: #3366ff;"><a title="Whole Life Challenge Exercise & Mobility Rules" href="https://wholelifechallenge.zendesk.com/hc/en-us/categories/200364195-Exercise-Mobility" target="_blank"><span style="color: #3366ff;">Exercise Rules</span></a></span></strong>
</li>
<li>
<strong>Stretch</strong> for 10 minutes a day. <span style="color: #3366ff;"><strong><a title="Whole Life Challenge Exercise & Mobility Rules" href="https://wholelifechallenge.zendesk.com/hc/en-us/categories/200364195-Exercise-Mobility" target="_blank"><span style="color: #3366ff;">Mobility Rules</span></a></strong></span>
</li>
<li>
<strong>Drink</strong> <strong>water</strong> (1/3 body weight in ounces each day) <strong><span style="color: #3366ff;"><a href="https://wholelifechallenge.zendesk.com/hc/en-us/categories/200378085" target="_blank"><span style="color: #3366ff;">Water Rules.</span></a></span></strong>
</li>
<li>
<strong>Supplement</strong> of your choice (like fish oil, vitamin D, probiotics, a multivitamin, etc.) <strong><span style="color: #3366ff;"><a href="https://wholelifechallenge.zendesk.com/hc/en-us/categories/200378085" target="_blank"><span style="color: #3366ff;">Rules.</span></a></span></strong>
</li>
<li>
<strong>Lifestyle</strong> habit, make it a part of your day. <span style="color: #3366ff;"><strong><a href="https://wholelifechallenge.zendesk.com/hc/en-us/categories/200378085" target="_blank"><span style="color: #3366ff;">Rules. </span></a></strong></span>
</li>
<li>
<strong>Reflection</strong>, write about how you did for the day. <span style="color: #3366ff;"><strong><a href="https://wholelifechallenge.zendesk.com/hc/en-us/categories/200378085" target="_blank"><span style="color: #3366ff;">Rules.</span></a></strong></span>
</li>
</ul>
<p><strong>Challenge Day 57</strong> Post-Game Snapshot (Finals)</p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/mans-weight-loss-300x203.png" class="size_orig justify_inline border_" alt="man's weight loss" height="203" width="300" /></p>
<ul>
<li><span style="line-height: 13px;">Body Measurements</span></li>
<li>Workout</li>
</ul>
<p>Visit the <strong><span style="color: #3366ff;"><a title="Whole Life Challenge Rules" href="https://wholelifechallenge.zendesk.com/hc/en-us/articles/204509235-The-Complete-Game-Rules" target="_blank"><span style="color: #3366ff;">WLC website</span></a> </span></strong>for more details</p>
<h3></h3>
<h3></h3>
<h3></h3>
<h3></h3>
<h3></h3>
<h3></h3>
<h3></h3>
<h3></h3>
<h3>________________________________________________________________</h3>
<h3><strong><span style="text-decoration: underline;">How Do I Win?</span></strong></h3>
<p>You “win” by taking control of your health by committing to an all-natural diet, regular exercise and a positive attitude. (If you’re interested in the prospect of winning prizes however, there are plenty of categories to win in!) We know you’ve been working your buns off! (Or building them up <img src="https://s.w.org/images/core/emoji/11/72x72/1f609.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /> We want to show how proud we are, and award you with prizes fitting of your hard work. Stay tuned to learn what you can win! Prizes will be announced in the second half of the challenge.</p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/Celebration-Workout-300x300.jpg" class="size_orig justify_inline border_" alt="Celebration Workout" height="240" width="240" /><br>
Prizes will be awarded for:</p>
<p>1. First place overall + from each of 3 levels<br>
2. Second Place overall + from each of 3 levels<br>
3. Third Place overall + from each of 3 levels<br>
4. Most Improved Workout Time<br>
5. Most Spirit (voted by other campers)</p>
<p>Additionally: Weekly prizes will be awarded to various, unsuspecting WLC participants, so keep up the great work!</p>
<p>Weekly prize categories include: Most Points Earned, Best Boot Camp Attendance, Best Attitude, Most Facebook/Cyber Team Support and Funniest Reflection</p>
<h3>____________________________________________________________________________________</h3>
<h3><span style="text-decoration: underline;"><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/01/Prelim-Workout.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/Prelim-Workout-300x200.jpg" class="size_orig justify_inline border_" alt="Prelim Workout" height="200" width="300" /></a></span></h3>
<h3><strong><span style="text-decoration: underline;">Prelim Event</span></strong></h3>
<p>When: Saturday, September 19th, 2015<br>
Where: Wilson High School<br>
<a href="http://longbeachbootcamp.com/blogs/100s-workout-for-whole-life-challenge-5924"><br>
</a></p>
<p>(Make up times to be listed)</p>
<p> </p>
<h3></h3>
<p>_______________________________________________________________________________________</p>
<h3></h3>
<h3><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/01/Prelim-Workout.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/Prelim-Workout-300x200.jpg" class="size_orig justify_inline border_" alt="Prelim Workout" height="200" width="300" /></a></h3>
<h3><span style="text-decoration: underline;">Final Event</span></h3>
<p>When: Saturday, November 14th 8am-9am<br>
Where: Wilson High School</p>
<p>Make-up times for those who can’t attend:<br>
To be announced.</p>
<h3></h3>
<p>_______________________________________________________________________________________</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/01/505.jpg"> </a></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042382014-01-20T12:47:53-08:002019-06-25T23:51:50-07:00WLC – Snack and Meal Faux Pas & Ideas<p>Hello WLC Challengers (and whoever else reading this!)</p>
<p>Eating habits across the world are different for so many reasons: lifestyle challenges, diets, restrictions (gluten-free, dairy free, vegetarian, etc.) eating healthy etc . No matter what eating style you have, there are some simple rules that we need to adhere to no matter what type of eating habits we have to stay healthy, happy, satisfied and “in the game”</p>
<p>Once you have been told “you can only eat this….” our brains do something funny and only eat certain foods we “think” we can eat and then forget about all the hundreds of options for us “to” eat.</p>
<ol>
<li>
<span style="line-height: 13px;"><strong>Eat Nutrient Dense Foods:</strong> Eat foods from all the colors of the rainbow (red, orange, yellow, green, blue, purple, brown, white), this will help you get all the nutrients that you need to stay alert and full. </span>
<ol>
<li>Mushrooms, onions, red bell peper, squash, eggplant, carrots, oranges, leeks, cauliflower, broccoli etc.</li>
</ol>
</li>
<li>
<strong>Eat “wet” foods:</strong> Choose foods that have water in them to help with your hydration level
<ol>
<li>Leafy Greens: Spinach, kale, arugula etc</li>
<li>Fruits: Berries, apples, pears, tangerines, oranges, pineapple,</li>
<li>This will also help you stay away from dry foods (</li>
</ol>
</li>
<li>
<strong>Combine</strong> <strong>Proteins/Fat</strong> with V<strong>eggies</strong> or whole grain carbohydrates to stay satisfied and FULL!
<ol>
<li>Try a big leafy green salad with arugula, spinach, black or kidney beans, lentils, chicken, pomegranate seeds, sweet potato and mix it with olive oil and lemon for a great light dressing. You will feel full and satisfied! If you are not, add some quinoa or brown rice to the mix!</li>
</ol>
</li>
<li>
<strong>Start your day with a BIG breakfast</strong>! Using the above rules, make a breakfast that will keep you satiated from the minute you start your day. There is nothing worse than “trying to eat healthy” first thing in the morning, and then losing all willpower by the end of the day because you have restricted your calories too much! Do yourself a favor and eat a good size breakfast!</li>
<li>
<strong>Become a Researcher</strong> <strong>of Labels and Recipes</strong>: Look at the back of labels to make sure there are <strong>NO processed</strong> ingredients. If you are willing to eat a processed ingredient like “high fructose corn syrup (HFCS)” make sure to look it up online and see what it is.
<ol>
<li>
<strong>Labels:</strong> High Fructose Corn Syrup: Highly refined artificial sweetener has become the #1 source of calories in Americans as it is in most processed foods, breads, flavored yogurt, salad dressings, canned veggies & candy . Help trigger your brain to hear the message “I am not full” therefore eating more HFCS and foods containing it. It helps to increase your weight and bad cholesterol (LDL), along with increasing the likelihood of developing diabetes. Too many other harmful effects to list here.</li>
<li>
<strong>Recipes</strong>: Bored of the same food? Ya me too….That’s why I am ALWAYS looking online for new recipes! Try:
<ol>
<li>http://www.paleoplan.com/recipes/</li>
<li>http://allrecipes.com/recipes/healthy-recipes/special-diets/paleo-diet/</li>
<li>http://www.health-bent.com/</li>
<li>http://www.thefoodee.com/</li>
</ol>
</li>
</ol>
</li>
<li>
<strong>Don’t allow NON-MEALS:</strong> What’s a non-meal? It’s a snack or meal that we have created because we were unprepared. Examples: big handful of nuts, big handful of berries, a donut, an apple, bag of chips etc. If you are going to allow a non-meal, use #3 above to turn it into a “real-meal”.</li>
<li>
<strong>Watch the “Claw Hand”</strong> of nuts: Don’t just grab a bunch of, nuts (small handful is 100 calories), measure them out. Yes they are high in good fats, yes they are also high in calories and yes combine them with veggies or other nutrient dense foods to keep you full and satisfied. A handful or bag of nuts is NOT a meal. Don’t get lazy and grab for a non-meal. Make a good choice and combine – use #3 above.</li>
<li>
<strong>Make Homemade Healthy Desert</strong> options so you feel like you have had a treat. Look on our<a href="https://www.facebook.com/longbeach.bootcamp"> Facebook</a> for some great recipes!</li>
<li>
<strong>Limit Your Alcohol</strong> to 0-2 servings per week.
<ol>
<li>The more you drink, the less you lose</li>
</ol>
</li>
<li>
<strong>Watch Your Sodium Intake:</strong> Be careful that you are not adding salt to everything you are eating. Limit your sodium.</li>
<li>
<strong>Add Crunch in Your Life</strong>: Make some homemade kale chips, banana chips or go to the store and buy some simple truth Natural Exotic Vegetable Chips. Add something crunchy to any meal that is lacking a crunch. It will help with your crunch need and your sanity!</li>
<li>
<strong>Stay Hydrated</strong> – Drink 1/2 your body weight in ounces each day. If your urines isn’t pale pale yellow, you are dehydrated!</li>
<li>
<strong>Reduce your </strong><b>Caffeine</b>: For every cup of caffeinated beverage you drink, take in twice as much water to replace it on top of your water intake from #12. This will help reduce your need for more caffeine (false energy). You will have more energy by eating healthy than caffeine will every give you!</li>
<li>
<strong>Got Sleep? Get Some!</strong> We need about 7-9 hours a night to be at our best. Create a routine and shut off the lights, turn off the electronics, stop face booking and create a “slow down” time. This will help your mind start to slow down and get ready for a peaceful nights sleep. Make sure to not have caffeine after noon as well!</li>
<li>
<strong>Create a Community:</strong> Get your friends, family, kids, co-workers and anyone who will listen on your plan with you! Become the team captain of your health and recruit your players. The more people you have on board with your healthy life, the more fun you will have, the healthier you will all be and the more likely your “TEAM” will have a much more amazing life!</li>
</ol>
<p style="text-align: center;">Be the change you wish to see in the world! ~Mahatma Ghandi</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042392014-01-15T11:42:49-08:002019-06-25T23:51:50-07:00Success Favors the Prepared<h4>By Alex Cowling</h4>
<p>Here are some tips for staying on top of your nutrition goals:</p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/1545049_10203076341812122_294341475_n-150x150.jpg" class="size_orig justify_inline border_" alt="1545049_10203076341812122_294341475_n" height="150" width="150" /></p>
<p>1. <strong>Plan out your meals!</strong> This way there’s no guessing when you realize it’s time for dinner and you’re famished. When you already know what’s on the menu, you won’t be as tempted to get a quick bite. A great way to enjoy preparing your meal is to already be in the mindset to do it! Which brings us to tip #2.</p>
<p>2. <strong>Visit the grocery store</strong> <em>before</em> you’re starving & tempted to grab something you’ll regret later. Stock up for the week with fresh fruits, vegetables, meal fixings and healthy snacks. And speaking of snacks…</p>
<p>3. <strong>Keep easily accessible healthy snacks</strong> with you when you’re out as well as at your house so when hungry strikes you’ll be ready to stick to your plan! This is a BIG one and we can’t stress it enough. Unhealthy snacking will make it seem like any work you put into nutritional meals and working out isn’t working. It’s also easy to lose track of how much you’ve eaten when you “just have one more.” Note: even healthy snacks require a degree of moderation. Too much of anything, even a good thing, is still “too much.”</p>
<p>4. Call ahead or check online to see the <a href="http://rentdirectory.com/austin-texas-property-management-companies/">companies in austin texas</a> for you to consider visiting have. Committing to eating healthy doesn’t at all mean the end to social outings. It just means you must be more aware of what you put in your body. But while on the topic of bodies…</p>
<p>5. <strong>Your body is your temple</strong>. The fuel you supply it with is sacred. We’ve all heard it before, “You wouldn’t put sugar in your gas tank” and expect it to run right? Well, similarly it’s helpful to think of your body as a machine. The better quality fuel you supply it with, the better its going to perform! It’s as simple as that! In some cases, what’s the most simple isn’t the only option however…</p>
<p>6.<strong> Try new things!</strong> Often when we commit to “eating healthy” we somehow believe we are committing to “depriving” ourselves from most, tasty foods. However there are a wide array of exciting, fun and, most importantly, <strong>healthy</strong> recipes and foods available for us to try! The common fruits and vegetables we grew up with are great, but eating what feels like “the same thing” repeatedly may lead to excuses for breaking your regimen. There are SO MANY incredible recipes! Explore what’s out there and have fun eating right!</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042402014-01-08T12:15:48-08:002019-06-25T23:51:50-07:00100’s Workout – For Whole Life Challenge<p> </p>
<h2>Start Your Timer When You Start this Workout.</h2>
<p><strong>Between each of the 10 exercises below run 1 lap (.1 of a mile or 528 Feet)</strong></p>
<p style="padding-left: 30px;"><strong>100 – Squats (with weights)<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/01/Slide1.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/Slide1-150x150.jpg" class="size_orig justify_inline border_" alt="100's Workout" height="150" width="150" /></a></strong></p>
<p style="padding-left: 30px;"><strong>90 – Crunches</strong> (hands behind head)</p>
<p style="padding-left: 30px;"><strong>80 – Walking Lunges</strong> (wight weights – each leg counts as 1)</p>
<p style="padding-left: 30px;"><strong>70 – Standing Back Row</strong> (with a band – wrap around a pole)</p>
<p style="padding-left: 30px;"><strong>60 – Mountain Climbers</strong> (a pair of legs counts as 1)</p>
<p style="padding-left: 30px;"><strong>50 – Overhead Tricep Extensions</strong> (with a band)</p>
<p style="padding-left: 30px;"><strong>40 – Squat Jumps</strong> (keep weight in your heals, do not lean forward, keep back flat)</p>
<p style="padding-left: 30px;"><strong>30 – Flat Man Burpees</strong> (Jump Squat – Plank – lay on the floor arms out like a “T” – Plank – Stand Up)</p>
<p style="padding-left: 30px;"><strong>20 – Leg Lifts</strong> (lay on back, keep hands under hips – with straight legs lift both legs from the floor to a straight up 90 degree position, lower and repeat)</p>
<p style="padding-left: 30px;"><strong>10 – 100 meter sprints</strong> ( 328 feet)</p>
<p>Stop the Timer when you finish this workout!</p>
<p>Record you score on your profile page in the Whole Life Challenge website.</p>
<h2>Good Luck!!</h2>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042412014-01-08T10:41:03-08:002019-06-25T23:51:50-07:00Why No Wheat in the Whole Life Challenge?<h4>Provided by the WLC</h4>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/01/No-Wheat1.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/No-Wheat1.png" class="size_orig justify_inline border_" alt="No Wheat" height="158" width="158" /></a></p>
<p>It may come as a surprise, but next to quitting smoking and drinking sugar, getting off grains can have the single biggest positiveimpact on your health. Grains are actually reproductive systems, and are in a fight to survive! Evolution has equipped them with several things that make them quite unappealing to our digestive systems, actually making them toxic to our bodies. (Not toxic in the way drinking anti-freeze is toxic) but toxic nonetheless.</p>
<p>Grains contain <strong>3 things</strong> that you definitely want to avoid as much as possible: Gluten, phytates and lectins.</p>
<p>1.) Gluten can wreck havoc in your gut lining and make it very difficult for your body to absorb the nutrients you eat. Your body actually sees gluten as a threat and produces anti-bodies to get rid of it.</p>
<p>2.) Phytates bind nutrients from other foods and make them unavailable to your body.</p>
<p>3.) Lectins will mess with your gut lining and your body’s use of insulin.</p>
<p>The reality is, grains have evolved to keep predators (us) away!</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/01/Screen-Shot-2014-01-08-at-10.31.24-AM.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/Screen-Shot-2014-01-08-at-10.31.24-AM-300x119.png" class="size_orig justify_inline border_" alt="Screen Shot 2014-01-08 at 10.31.24 AM" height="119" width="300" /></a></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042422014-01-08T10:14:31-08:002019-06-25T23:51:50-07:00Why No Dairy in the Whole Life Challenge?<h4>Provided by the WLC</h4>
<p>Here’s the thing about dairy: The jury’s still out. Whether or not milk is good or bad for you is always up for debate, but there is enough evidence on the negative side of the spectrum to justify cutting it, if only for awhile to see if you feel any better.<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/01/No-Dairy.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/No-Dairy-300x282.png" class="size_orig justify_inline border_" alt="No Dairy" height="282" width="300" /></a></p>
<p>Some of the main arguments for milk consumption are turning out to be unprovable at best. We’ve been taught that we need the calcium from milk for healthy bones, especially women. Yet, the countries with the lowest consumption of milk have the lowest rates of osteoporsoris. As a matter of fact, calcium is available in lot of sources outside of milk, like in salmon or greens. Calcium and milk consumption has also never been demonstrated to reduce the risk of fractures.</p>
<p><strong>So why avoid it?</strong></p>
<p>Let’s start with the least of the problems: <strong>Lactose intolerance.</strong></p>
<p>It’s not necessarily bad for you, but <em>it makes you feel like crap. </em>If you are intolerant (and most people in the world are to a certain degree), you can experience gas, cramps and diarrhea. Not really a great tradeoff. You may actualy be intolerant and not even realize it until you stop drinking milk for awhile.</p>
<p>Next, <strong>casein intolerance. </strong>What the heck is casein? It’s a milk protein that is similiar in structure to gluten. Gluten can destroy your gut lining and lead to auto-immune disease. Some opponents of dairy say that casein wreaks the same kind of havoc gluten does.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/01/Upset-Stomach.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/Upset-Stomach-199x300.png" class="size_orig justify_inline border_" alt="Upset Stomach" height="240" width="159" /></a></p>
<p>Third, (and we’re getting more serious now) milk has been <strong>linked in several studies to cancer</strong>. If you want to know the specifics, look into betacellulin, a compound in milk that may cause the growth of cancer cells. This may be mitigated by drinking full fat milk, but the effects seem more pronounced in lowfat and nonfat milk.</p>
<p>Finally, <strong>insulin. </strong>For some reason, milk induces an insulin response that is greater than most other carbohydrates. Essentially, insulin causes your body to store sugar as fat. More insulin, more sugar (energy) locked away as fat. If you keep insulin in your blood, you’ll need to take more energy in rather than use what you’ve got because it’s “locked away” by insulin. This will cause more insulin to be released. It’s a vicious cycle.</p>
<p>So is milk DEFINITELY bad? No. Is is suspect enough to warrant personal testing? Absolutely. So for the 8 weeks of the challenge, you’ll lay of dairy. If you have any, it’s going to be yogurt. And we do recommend the full fat kind.</p>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042432014-01-06T09:02:30-08:002019-06-25T23:51:50-07:00Avoiding New Year’s Resolution Burnout<h5>by Michael Mantell</h5>
<p>Here are 6 tips to get you past burnout and start to reenergize, refuel and recommit to your health:</p>
<p>1. Begin your day with a <strong>relaxing meditation</strong> – make it brief and <strong>create a SMART daily goal</strong> – one that is <strong>S</strong>pecific, <strong>M</strong>easurable, <strong>A</strong>ttainable, <strong>R</strong>ealistic and <strong>T</strong>ime-bound. Visualize yourself- really “see” yourself – in a more positive and enjoyable exercise routine.</p>
<p>2. Change your thinking about what you erroneously believe you “must” do to what you’d more accurately “prefer” to do.</p>
<p>3. Set firm and clear boundaries on your time. It’s ok to say, “no.” Work time is for “them” and private time is for “you” and fill the “you” time with quality enjoyment.</p>
<p>4. Slow down, take a break from working out and change up your<strong> exercise routine</strong> – add a new approach to the exercises you do, add <strong>new music</strong> to listen to, exercise in a <strong>different gym</strong>, find a a new <strong>workout partner</strong>, or try another <strong>fitness coach</strong>. Do it! It’s your life and only you know what you really want and need in order to recharge yourself.</p>
<p>5. Ask for <strong>support from others</strong>, create new motivators, reset your priorities, take control of your time, focus on what’s NOT wrong and what can go right with your workouts. And, find<strong> alternative ways of thinking about exercising</strong> that are less demanding, more positive and lead to a healthier approach to working out. Mental and physical exhaustion, and burnout are different, and each need its own responses.</p>
<p>6. Add <strong>PERMA</strong> to your life:</p>
<ul>
<li><span style="line-height: 13px;"><strong>P</strong>ositive emotions<br>
</span></li>
<li>
<strong>E</strong>ngaged actitives</li>
<li>Enjoyable <strong>R</strong>elationships</li>
<li>Find <strong>M</strong>eaning in what you do</li>
<li>Take pride in your <strong>A</strong>ccomplishments</li>
</ul>
<p>These 6 steps are not meant to be a complete list, but they do touch on all of the key points that are meant to restore you to health, happiness and wellbeing – free of exercise burnout. Give them a chance, expand on them and return to the preferred you.</p>
<p>(This is an excerpt from an ACE Fit Life article by Michael Mantell)</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042442014-01-02T10:06:26-08:002019-06-25T23:51:50-07:00Introducing Our Youngest Boot Campers<h4>by Shannon Paul</h4>
<p>We are ecstatic to announce that we have TWO baby girls as a part of our Boot Camp family now!!!</p>
<p>Our dear friend and trainer, Sami Reed and wife, Karen Reed welcomed two beautiful fraternal twin baby girls into the world on December 2nd, 2013 at 9:47PM: Gia, 6.8lbs and Starla, 6.3lbs.<a href="http://longbeachbootcamp.com/wp-content/uploads/2014/01/2013120995181532.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/2013120995181532-168x300.jpg" class="size_orig justify_inline border_" alt="2013120995181532" height="300" width="168" /></a></p>
<p>Sami and Karen “could not be happier” and are really getting the hang of taking care of twins. The babies eat together, sleep together and sometimes even cry together! <img src="https://s.w.org/images/core/emoji/11/72x72/1f642.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /> Watching Sami and Karen take care of these little babies has been so much fun. We must say they are both naturals, and make taking care of not only one, but TWO babies look like a breeze. Even sleep deprived, they look great, have tons of energy and Sami has already lost all of her “baby weight!” …I know…not fair, you may be saying….Well she has been taking care of her body for a lifetime and when the time came to shed the pregnancy weight, her body just let go of it, since she no longer needed it.</p>
<p>Please enjoy some pictures of the babies and friend Sami on Facebook, if you are not already, to get the latest updates.</p>
<p>Feel free to send her your well wishes etc!</p>
<p>Hugs and kisses to the 4 of them!</p>
<p>Love, the Boot Camp Team</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2014/01/IMG952217.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/IMG952217-225x300.jpg" class="size_orig justify_inline border_" alt="IMG952217" height="300" width="225" /></a> <a href="http://longbeachbootcamp.com/wp-content/uploads/2014/01/2013120995212813.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/2013120995212813-168x300.jpg" class="size_orig justify_inline border_" alt="Gia & Starla 1" height="300" width="168" /></a><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/IMG_9672-225x300.jpg" class="size_orig justify_inline border_" alt="IMG_9672" height="300" width="225" /><img src="https://longbeachbootcamp.com/wp-content/uploads/2014/01/IMG959413-225x300.jpg" class="size_orig justify_inline border_" alt="IMG959413" height="300" width="225" /></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042452013-12-16T16:21:43-08:002019-06-25T23:51:50-07:00Gift Ideas<h1>Great Gift Ideas!</h1>
<p>If you are shopping for the holiday’s a birthday or just a special thank you, we have some great items for any occasion!</p>
<h2>Gift Certificates $100+<a href="http://longbeachbootcamp.com/wp-content/uploads/2013/12/Gift_Card_Boot_Camp.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2013/12/Gift_Card_Boot_Camp-300x167.png" class="size_orig justify_inline border_" alt="Gift_Card_Boot_Camp" height="167" width="300" /></a>
</h2>
<p><strong>Get a FREE* Trucker Hat or Beanie</strong> with a Gift Certificate purchase of $100 or more! Customize Your Gift: Add your own Title, To, From and a special note to the recipient!</p>
<p>Give them the gift of fitness! *Show your receipt upon pick up to receive your trucker hat or beanie.<br>
<a href="http://clients.mindbodyonline.com/ws.asp?studioid=22907&stype=42" target="_blank"><strong>BUY NOW</strong></a></p>
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<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2013/12/NBF_Front_Cover-290x300.png" class="size_orig justify_inline border_" alt="NBF_Front_Cover" height="300" width="290" /></p>
<h2>Eight 15 Min. Workouts</h2>
<h2>DVD $19.99</h2>
<p>Staring <strong>LBBC Trainer, Drew O’Connell</strong>, produced by LBBC boot camper <strong>Tammy Ann Casper</strong> (Grey’s Anatomy Producer).</p>
<p style="padding-left: 30px;">DVD features EIGHT 15 Minute workouts for all levels<br>
<strong>Beginner, Intermediate & Advanced</strong><br>
Daily Workouts, Stretching & Cardio Blast Days</p>
<p style="padding-left: 30px;"><a href="https://czi92490.infusionsoft.com/go/dvdseries/shannonp/" target="_blank"><strong>BUY NOW</strong></a></p>
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<p> </p>
<p> </p>
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<h2>LBBC College Zippies $40<a href="http://longbeachbootcamp.com/wp-content/uploads/2013/12/LBBC_Zippie_Grey_Neon_Green.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2013/12/LBBC_Zippie_Grey_Neon_Green-300x300.jpg" class="size_orig justify_inline border_" alt="LBBC_Zippie_Grey_Neon_Green" height="300" width="300" /></a>
</h2>
<p>California weight hooded zippie sweatshirts.<br>
<strong>Sizes Available:</strong><br>
X-Small, Small, Large, X-Large</p>
<p><strong>Colors Available:</strong><br>
Grey with Neon Green Lettering<br>
Maroon with Gold Lettering – Thumb Holes.</p>
<p><strong>Features:</strong><br>
Thumb holes to keep your hands warm.<br>
Ipod pocket and earphone eyelet for headphones.</p>
<p><a href="http://clients.mindbodyonline.com/ws.asp?studioid=22907&stype=43&sCat=26" target="_blank"><strong>BUY NOW</strong></a></p>
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<h2>Trucker Hats $15<a href="http://longbeachbootcamp.com/wp-content/uploads/2013/12/Trucker_Hat_Picture.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2013/12/Trucker_Hat_Picture-300x300.jpg" class="size_orig justify_inline border_" alt="Trucker_Hat_Picture" height="300" width="300" /></a>
</h2>
<p>Perfect for our California Weather. Stay stylish and out of the sun with these!<br>
<strong>Available Sizes:</strong><br>
One Size Fits All</p>
<p><strong>Colors Available:</strong><br>
Black, Green, Red, Blue, Brown</p>
<p><strong>Features:</strong><br>
Snap Back for easy adjusting.<br>
Mesh backing.</p>
<p><a href="http://clients.mindbodyonline.com/ws.asp?studioid=22907&stype=43&sCat=26" target="_blank"><strong>BUY NOW</strong></a></p>
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<h2>Beanies $15<a href="http://longbeachbootcamp.com/wp-content/uploads/2013/12/Beanies_Picture.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2013/12/Beanies_Picture-300x300.jpg" class="size_orig justify_inline border_" alt="Beanies_Picture" height="300" width="300" /></a>
</h2>
<p>Stay warm & fashionable with our cozy beanies.</p>
<p><strong>Available Sizes:</strong><br>
Short<br>
Tall</p>
<p><strong>Available Colors:</strong><br>
Olive, Blue, Black, Green, White, Grey</p>
<p><strong>Features:</strong><br>
Hand sewn and <a style="text-decoration: none;" href="https://www.thecheapplace.com/categories/embroidered-patches/iron-on-patches"><span style="text-decoration: none; color: #4a4a4a;">iron on embroidered patches</span></a> from our LBBC trainers in fun colors!</p>
<p><a href="http://clients.mindbodyonline.com/ws.asp?studioid=22907&stype=43&sCat=26" target="_blank"><strong>BUY NOW</strong></a></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042462013-12-11T08:16:01-08:002019-06-25T23:51:50-07:00Let’s Celebrate 2013!!!<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2013/12/Chalk-board.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2013/12/Chalk-board-212x300.png" class="size_orig justify_inline border_" alt="Chalk board" height="300" width="212" /></a></p>
<p> </p>
<p>Visit our <a href="https://www.facebook.com/longbeach.bootcamp?fref=ts">Facebook</a> page and share your favorite memories of the year! For the remainder of December, post all over the Long Beach Boot Camp Facebook wall and tell us about your big Boot Camp moments of 2013. Let’s celebrate, remember and acknowledge our accomplishments so we can get some names on the Wall of Fame in the office, and excited for the New Year!</p>
<p><a href="https://www.facebook.com/longbeach.bootcamp?fref=ts">https://www.facebook.com/longbeach.bootcamp?fref=ts</a></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042472013-12-11T06:57:08-08:002019-06-25T23:51:50-07:00Toy Drive with Tamra King and Harbor Community Clinic<p> </p>
<p>Our friend and fellow Boot Camper, Tamra King is collecting toys for disadvantaged kids for her 2nd annual toy drive this year for the Harbor Community Clinic. She has about <strong>44 children,</strong> ages newborn to 18, who do not have gifts for the holidays.</p>
<p>Would you help support the cause by bringing a<em id="__mceDel"><em id="__mceDel"> wrapped </em></em>toy to Boot Camp?</p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2013/12/Kids-wgifts-300x197.png" class="size_orig justify_inline border_" alt="Kids w:gifts" height="197" width="300" /></p>
<p>1. Please add age/gender for who the toy would be most appropriate for on the outside.</p>
<p>2. This can also count as your entry into the Maintain Don’t Gain Challenge through the end of the month</p>
<p>3. This is the time of year we give to others who are not as fortunate as we are. Thank you from the bottom of our heart!</p>
<p><span style="color: #ff0000;">Deadline: Monday, December 16th</span></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042482013-11-27T11:27:19-08:002019-06-25T23:51:51-07:00Changing Your Boot Camp Shirt Size<p> Congratulations! You’re losing weight, but now your Boot Camp shirt doesn’t fit! It’s a common and GREAT “problem” to have in this family. Not being sure of how to adjust the size on your account however, is not! Here are the quick steps for changing your size online.</p>
<div>1. Log-in to your account<a href="http://longbeachbootcamp.com/wp-content/uploads/2013/11/817.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2013/11/817-300x199.jpg" class="size_orig justify_inline border_" alt="817" height="179" width="270" /></a>
<p>2. Choose the “My Account” tab from the top menu </p>
<p>3. In the “Personal” section, click the “Edit” button </p>
<p>4. Scroll to the bottom of the section, and select your size from the drop-down menu</p>
<p>5. Don’t forget to choose save, and get ready to show off your new shirt!</p>
</div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042492013-11-26T11:21:50-08:002019-06-25T23:51:51-07:00Turkey Trot Thanksgiving Day 2013<h2>Boot Camp Team Meet at Our NEW Tent!<a href="http://longbeachbootcamp.com/wp-content/uploads/2013/11/turkey_trot_logo.gif"><img src="https://longbeachbootcamp.com/wp-content/uploads/2013/11/turkey_trot_logo.gif" class="size_orig justify_inline border_" alt="turkey_trot_logo" height="268" width="160" /></a>
</h2>
<p>1. Come to our Booth 15 minutes before race start.<br>
2. Team Captain will be assigned to warm up your group.<br>
3. You are welcome to leave your items at our tent during your race.</p>
<p><strong>FOUR START TIMES (run and/or walk)</strong><br>
– 7 a.m., 5K/10K<br>
– 8 a.m., 5K/10K SOLD OUT<br>
– 9 a.m., 10K only<br>
– 10 a.m., 5K only</p>
<p><strong>KIDS 1/2-MILE WINGDING</strong><br>
– 9:10 a.m. (ages 7 & younger)<br>
– 9:15 a.m. (ages 8-12)<br>
<strong></strong></p>
<p><strong>2013 RATES</strong><br>
– <strong>$25 </strong>5K/10K, rec’d by/on Sept. 24<br>
– <strong>$30</strong> 5K/10K, rec’d by/on Oct. 10<br>
– <strong>$35 </strong>5K/10K, rec’d by/on Oct. 24<br>
– <strong>$38</strong> 5K/10K, rec’d by/on Nov. 24<br>
– <strong>$40</strong> 5K/10K, rec’d. after Nov. 24</p>
<p>– <strong>Kids’ Wingding $20</strong>, rec’d by/on Oct. 10<br>
– <strong>Kids’ Wingding $25</strong>, rec’d by/on Oct. 24<br>
– <strong>Kids’ Wingding $30</strong>,rec’d by/on Nov. 24<br>
– <strong>Kids’ Wingding $40</strong>, rec’d after Nov. 24</p>
<p>Register at: <a href="http://www.justinrudd.com/trot.html#sthash.cG36j1V8.dpuf">http://www.justinrudd.com/trot.html#sthash.cG36j1V8.dpuf</a></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042502013-10-13T14:45:17-07:002019-06-25T23:51:51-07:00LB Marathon 2013 Pictures<p> </p>
<p>We are all so proud of all of you that ran the Long Beach Marathon this year, 2013! Congratulations to all of you, from our Long Beach Boot Camp / Running Boot Camp Team! If you saw us, we saw you too…search through the pics and please download them and use them as your own! If you need to train for your next run, you know where to find us!</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042512013-10-10T15:34:10-07:002019-06-25T23:51:51-07:00Grand Opening Ladera Ranch Oct 16th 5-7pm<p> </p>
<p>Good Morning Ladera Ranch!<a href="http://longbeachbootcamp.com/wp-content/uploads/2013/10/Founders_Sunshine_Plank.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2013/10/Founders_Sunshine_Plank-300x200.jpg" class="size_orig justify_inline border_" alt="Founders_Sunshine_Plank" height="200" width="300" /></a></p>
<p>We are so excited to have our official Grand Opening in the Ladera Ranch Community! Please join us from 5:00 – 7:00pm on October 16th (Wednesday Night) for a 2 hour packed night of fun. Starting at 5:00pm, come learn about Boot Camp and how we hold classes. Spin the prize wheel while listening to great music and chatting amongst new friends. At 5:30pm we will cut the Ribbon and officially open in Ladera Ranch. We are holding a free workout from 6:00-7:00pm and it is open to the public.</p>
<p> </p>
<p><strong>Who</strong>: LBBC Is headed to Orange County</p>
<p><strong>What</strong>: Grand Opening Celebration and Ribbon Cutting for Long Beach Boot Camp in Ladera Ranch.</p>
<p><strong>Where</strong>: Wagsdale Park near O’Neil Dr and Cecil Pasuture Rd, Ladera Ranch, Ca 92694</p>
<p><strong>When</strong>: October 16<sup>th</sup> 5:00-7:00pm</p>
<p><strong>For more information:</strong> Call 562.343.5230</p>
<p><strong>To Register for this event: </strong></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042522013-10-04T16:27:10-07:002019-06-25T23:51:51-07:00*Results vary per individual.
<p>You ask and you shall receive! Many of you have asked for my personal “before” and “after” pictures so here you go!</p>
<p>I too have been where you are or were or perhaps where you want to be. I was someone who worked out all the time and ran my butt off, but never saw results. <strong>So what changed?</strong> My routine is eat clean 6 days a week, incorporate 5-6 days of weight training and 5-6 days of some of cardio along with the weights. I have one cheat day and always at least one rest day. I have been following this pretty darn close for the past 7 years and have fluctuated only 5 lbs up or down since then. At my heaviest I was <strong>165lbs and over 30% body fat</strong> and at my lowest I was <strong>119lbs and 15% body fat</strong>. We all can. <strong>THERE IS NO SECRET</strong>. All you have to do is find what works for you and stick to it. <strong>Not</strong> something that you do for 3 months, but something you can maintain for life. For me it was about a lifestyle choice and change and not a fad diet.</p>
<h6>*Results vary by individual</h6>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042532013-07-05T09:42:28-07:002019-06-25T23:51:51-07:00Boot Camper needs our Help<p> </p>
<p><strong>This letter is from a very dear boot camper and friend. Any help would be appreciated!<img src="https://longbeachbootcamp.com/wp-includes/js/tinymce/plugins/wpgallery/img/t.gif" class="size_orig justify_inline border_" alt="" /></strong></p>
<p></p>
<p> </p>
<p>I have been Boot Camping for 5 years now (on and off) and have always considered the trainers and campers as family! I have made some amazing friends over the years.</p>
<p>Well, my immediate family is suffering and needs help. My brother Clint (41 years old) was involved in a near fatal head on collision. He broke his ribs, sternum, scapula and had severe lung damage. He crushed his foot; he broke his arm and suffered Traumatic Brain Injury. After 9 weeks in ICU, he is now in a Rehabilitation Hospital.</p>
<p>With no movement at all on the right side of his body, there is still a long road ahead for Clint.</p>
<p>The medical bills have been a tremendous stress on my mother on top of the emotional pain that she is going through. I am trying to raise money to help with the medical finances. One Dollar is equal to ten Rand (South African Currency), so every little bit helps.</p>
<p>If you would like to make a donation, your contribution will be greatly appreciated. Make checks to Carla McGill (Clint Brown Fund in memo) and mail to Long Beach Boot Camp 4645 E. Anaheim St. Long Beach, Ca 90804</p>
<p>Thank you,</p>
<p>Carla McGill</p>
<p>carlam101@hotmail.com</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042542013-05-21T22:15:53-07:002019-06-25T23:51:51-07:00*Results vary per individual.<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2013/05/vanessasuccessstoryfinal.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2013/05/vanessasuccessstoryfinal-300x300.jpg" class="size_orig justify_inline border_" alt="vanessasuccessstoryfinal" height="300" width="300" /></a></p>
<p>When I found Timmie I was close to 200 lbs, had high blood pressure and couldn’t run a mile at the age of 28. Timmie developed a training and nutrition plan for me that met me where I was, but never failed to push my limits. With her guidance and support, I lost 50 lbs that I have kept off now for over 4 years! In addition to losing weight I am stronger and more determined to set goals and accomplish them. i have made fitness a part of my life, and Timmie has given me the tools necessary to stay motivated.</p>
<p>~Vanessa</p>
<p><span style="border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;">Save</span></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042552013-05-21T22:08:30-07:002019-06-25T23:51:51-07:00*Results vary per individual.<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2012/04/glenbeforeandafter.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/04/glenbeforeandafter-300x300.jpg" class="size_orig justify_inline border_" alt="Glen Before and After" height="300" width="300" /></a></p>
<p>Serious about training? Timmie is your girl! She will drive you way beyond where you ever thought possible and you will absolutely love the results! In 6 months she has changed my life totally, taking me from “let’s pretend that I am exercising,” to a total exercise freak. From not running to running 11 miles and heading for my second half-marathon. I continue to win my age group and I only get faster as time with her continues to pass. Add the “feel good” factor into the mix and she has one very happy and satisfied client. Also add that she’s pretty nice, sweet, friendly, funny, caring and supportive and you get the whole deal. What more could you ask for from your personal trainer? She does the job and she does it very well – no other trainer could cut it with me.”</p>
<p>~Glen</p>
<p><span style="border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;">Save</span></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042562013-05-21T21:57:45-07:002019-06-25T23:51:51-07:00*Results vary per individual.<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2012/04/kerrinbeforeandafter.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/04/kerrinbeforeandafter-300x300.jpg" class="size_orig justify_inline border_" alt="Kerrin Before & After" height="300" width="300" /></a></p>
<p>If you want to make a major change in your life, then signing up with Timmie is a good first step. I have been working with Timmie for about 6 months now and while I was always quit fit, I am now at an entirely different level.</p>
<p>My Results!</p>
<ul>
<li>Stronger, faster, leaner and healthier.</li>
<li>Lost <strong>over 10 lbs</strong>
</li>
<li>Gone from <strong>25% to 15%</strong> body fat & it continues to drop.</li>
<li>My <strong>blood</strong> <strong>A1C has gone from 6.4 to 5.8</strong>
</li>
<li><strong>I am currently off of all my diabetic medication</strong></li>
</ul>
<p>I must continue to credit her, although she always says that I am the one doing all the work! I am signed up for my third half-marathon, I am running 8.5 minute miles and I continue to outdo myself. Do yourself a favor and go for it!”</p>
<p><em id="__mceDel"> ~Kerrin</em></p>
<p><span style="border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;">Save</span></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042572013-05-21T21:53:37-07:002019-06-25T23:51:51-07:00*Results vary per individual.<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2012/04/lisasuccessstoryfinal.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/04/lisasuccessstoryfinal-300x300.jpg" class="size_orig justify_inline border_" alt="Lisa Before & After" height="300" width="300" /></a></p>
<p>Training with Timmie truly changed my life. When many other trainers and fitness professionals assumed I was out of shape because of my size I decided I would give one more trainer a shot and that is when I met Timmie. She did not hold my size against, but rather still expected me to jump and run and do things I always thought possible, but others did not. Through nutritional advice as well Timmie taught me to not only lose the weight, but to keep it off! My lifestyle has completely changed and I am thankful everyday for that.</p>
<p>~Lisa</p>
<p><span style="border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;">Save</span></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042582013-05-21T21:48:58-07:002019-06-25T23:51:51-07:00*Results vary per individual.<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2013/05/tamarasuccessstoryfinal.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2013/05/tamarasuccessstoryfinal-300x300.jpg" class="size_orig justify_inline border_" alt="Tamara Before & After" height="300" width="300" /></a></p>
<p>MY JOURNEY STARTED DECEMBER 2008 WHEN TIMMIE AND I WERE TALKING ABOUT HOW I COULD FIND THE MOTIVATION TO GET BACK ON MY WORKOUTS. SHE SAID “HOW ABOUT A FITNESS COMPETITION?” I’M THINKING, “HOW HARD CAN IT BE?”, SO I SAD YES. WE SIGNED ME UP FOR THE WOMENS TRI FITNESS IN VEGAS JULY 2009.</p>
<p>WE CHANGED MY DIET AND STARTED MY TRAINING. AS THE MONTHS WENT BY I SAW MY BODY GO FROM ONE TRANSFORMATION TO THE NEXT. THERE WERE MANY TIMES I WANTED TO GIVE UP, BUT I DIDN’T BECAUSE TIMMIE DID NOT LET ME! THE LAST COUPLE OF WEEKS ARE WHERE I NOTICED THE BIGGEST CHANGES AND STAYED MOTIVATED.</p>
<p>THE COMPETITION WAS AN AMAZING EXPERIENCE. THE CAMARADERIE WAS UNBELIEVABLE. I PLACED 16TH IN GRACE AND PHYSIQUE OUT OF 120 WOMEN. I NEVER THOUGHT AT 37 I WOULD BE PARTICIPATING IN A COMPETITION LIKE THIS. I COULD NOT HAVE DONE THIS WITHOUT TIMMIE. I MENTION THIS AS MY TESTIMONIAL FOR TIMMIE BECAUSE AFTER I MET HER AS A GYM RAT AND SHE TOOK ME FROM 28% BODY FAT TO 17% I HAD NO IDEA I COULD GO ANY FURTHER AND TIMMIE SHOWED ME OTHERWISE. YOU CAN ALWAYS STRIVE FOR MORE AND SHE WILL SHOW YOU THAT!</p>
<p>THANKS TIMMIE ~ TAMARA</p>
<p><span style="border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer; top: 44px; left: 685px;">Save</span></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042592013-05-21T21:42:53-07:002019-06-25T23:51:51-07:00*Results vary per individual.<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2012/04/juliefinalsuccessstory.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/04/juliefinalsuccessstory-300x300.jpg" class="size_orig justify_inline border_" alt="Julie Before & After" height="300" width="300" /></a></p>
<p>I have always been an athlete, or at least I considered my self one. Playing soccer from 8 years old to 18, intercollegiate rowing in college, then getting into the “out of college gym routine”. In 2007, I became one of those “4:30 am” gym rats, running in ½ marathons and competing in triathlons, but I was not seeing results.</p>
<p>I met Timmie on October 26, 2008 and that was the first day of my new life! Timmie taught me the basics of eating, and then 6 months later I officially went under her wing and became a client. Timmie not only pushed me to my limits and <strong>I lost 25 pounds</strong>, which is a lot for a 5-foot 3inch tall on a good day, 145 pounds, (at the time); she taught me and showed me a life style change.</p>
<p>Timmie gave me a goal 122 pounds and <strong>19% body fat</strong>, I started at 145 pounds <strong>28% body fat</strong>, I told her she was crazy! Well 1 year 6 months later I was 122 pounds 19% body fat. I have not only kept the weight and fat off I am in the best shape of my life, at the age of 32. Timmie gave me the confidence; tools and motivation to change my life and reach goals I never thought I could reach.</p>
<p><span style="border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;">Save</span></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042602013-04-30T08:14:12-07:002019-06-25T23:51:51-07:00Stay Energized<h3 style="text-align: left;">You work hard, and you workout hard….</h3>
<h3 style="text-align: left;">How are your energy levels?<a href="http://longbeachbootcamp.com/wp-content/uploads/2013/04/Energize_defined.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2013/04/Energize_defined.png" class="size_orig justify_inline border_" alt="" height="170" width="320" /></a>
</h3>
<div style="text-align: left;" align="left">Do you stay energized throughout the day? And through out the week?</div>
<div style="text-align: left;" align="left"></div>
<div style="text-align: left;" align="left">Many of us feel like there are so many tasks to “take care” of in a day and we tend to rush from one thing to the next. Sometimes it can feel overwhelming. Try these simple tips below to help you stay energized and on track throughout your day and week!</div>
<div style="text-align: center;" align="left"></div>
<h3 style="text-align: center;" align="center"></h3>
<h3 style="text-align: center;" align="center">4 ways to <strong>increase</strong> the amount of <strong>ENERGY</strong> you have!</h3>
<div align="center"></div>
<h3 align="left">
<strong>1. Do the most important thing first</strong> =</h3>
<div align="left">When we wake up we are the most refreshed and have the fewest distractions. Start on the task that is the most important or the most challenging. Stay with that task for a good 60 – 90 minutes. You will feel a sense of accomplishment and freedom.</div>
<h3 align="left"></h3>
<h3 align="left">
<strong>2. Sleep</strong> =</h3>
<div align="left">Most of us don’t tend to get enough or enough quality sleep each night. Aim for 7 – 9 hours per night. If you are an early riser, make sure you start to wind down so that you are “asleep” 7 – 9 hours before you need to be awake again. Try a bed time ritual to help your body “wind down”.</div>
<div align="left"></div>
<h3 align="left"></h3>
<h3 align="left">
<strong>3. Invest “Quality” Love</strong> =</h3>
<div align="left">Spend some time with people you love. Be fully present and give them your full attention. 1 hour of quality time is much better than several hours of your distracted time. You will feel rejuvenated that you were fully “present” and they will feel renewed as well.</div>
<div align="left"></div>
<div align="left"></div>
<h3 align="left">4. Move More</h3>
<div align="left"></div>
<div align="left">Make sure to get out doors and move more. At least 30 minutes daily of movement. 30-60 minutes 3-5x week of moderate to vigorous exercises. Being out doors is good for your health and psychology! Take advantage of our classes that were designed with your physical and mental health in mind!</div>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042612013-04-24T14:28:27-07:002019-06-25T23:51:51-07:00Cancer Prevention Be the Cure<p> </p>
<p>Wouldn’t we all like to cure cancer? Well now we can be part of the cure.<a href="http://longbeachbootcamp.com/wp-content/uploads/2013/04/ACS.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2013/04/ACS-150x117.png" class="size_orig justify_inline border_" alt="" height="117" width="150" /></a></p>
<p>You can fight back against cancer by enrolling in the American Cancer Society’s new research study called Cancer Prevention Study-3 (CPS-3). By joining CPS-3, you can help researchers better understand the genetic, environmental and lifestyle factors that cause or prevent cancer, which will ultimately save more lives!</p>
<blockquote>
<p id="td_swag">To be eligible to enroll in CPS-3, men and women should:</p>
<ul>
<li>Be between 30 and 65 years old</li>
<li>Have no personal history of cancer (this does not include basal or squamous cell skin cancer)</li>
<li>Be willing to make a long-term commitment to the study which simply involves completing periodic follow-up questionnaires.</li>
</ul>
</blockquote>
<p>The goal of CPS-3 is to better understand ways to prevent cancer. Once a person has cancer, the body has been affected by the disease, treatment, and/or lifestyle changes as a result of the diagnosis. For this reason, we strongly encourage individuals without a history of cancer to enroll.</p>
<p>Enrollment is free and will take place at various locations throughout the Los Angeles area between April 18, 2013 and May 9, 2013. To schedule your 30-minute enrollment appointment, find and click on the location most convenient for you from the list below.</p>
<blockquote>
<p>Study participation involves:</p>
<ul>
<li>Reading and signing an informed consent form</li>
<li>Completing a survey</li>
<li>Providing a waist circumference measurement providing a small blood sample (similar to a doctor’s visit)</li>
<li>Upon completion of these steps, we will send periodic follow-up surveys to update your information and annual newsletters with study updates and results.</li>
</ul>
</blockquote>
<p><strong></strong><strong>For more information, find your region below or call toll free 1-888-604-5888.</strong></p>
<p style="padding-left: 30px;"><strong>Culver City Area</strong> (Culver City, Westchester, Santa Monica, West LA, Manhattan Beach, Redondo Beach): <a href="http://www.seeuthere.com/cps3enroll/Culver">Click Here</a></p>
<p style="padding-left: 30px;"><strong>Burbank Area</strong> (Burbank, Woodland Hills, Sunland, Santa Clarita): <a href="http://www.seeuthere.com/cps3enroll/burbank">Click Here</a></p>
<p style="padding-left: 30px;"><strong>Los Angeles Area</strong> (Los Angeles, Downtown Los Angeles, South Los Angeles, East Los Angeles, West Hollywood): <a href="http://www.seeuthere.com/cps3enroll/downtownla">Click Here</a></p>
<p style="padding-left: 30px;"><strong>Long Beach Area</strong> (Long Beach, Downey, Artesia, Wilmington): <a href="http://www.seeuthere.com/cps3enroll/longbeach">Click Here</a></p>
<p style="padding-left: 30px;"><strong>Pasadena Area</strong> (Duarte, Pasadena, Montebello, Walnut, Pomona): <a href="http://www.seeuthere.com/cps3enroll/pasadena">Click Here</a></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042622013-04-16T14:28:23-07:002019-06-25T23:51:51-07:00Jump Out Of Bed!<p>Remember when we were little. There was so much energy bursting at the seems, it seemed like we couldn’t wake up fast enough! If you are still like this…give yourself a pat on the back. Congratulations are in order!</p>
<div></div>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2013/04/Jump_out_bed-150x150.png" class="size_orig justify_inline border_" alt="" height="150" width="150" />If you are like the rest of the population, jumping out of bed sounds great…but how do we get there. Typically we wake up to an obnoxious alarm, skip breakfast and grab a coffe instead, calling it breakfast, grab lunch by noon and crash by 3pm with only a nap on our mind.</p>
<div>
<div></div>
<div>Oi…Let’s get energized! Read the tools to help you stay energized!</div>
<div></div>
<div>
<ol>
<li>
<h3>Try a <a href="http://www.amazon.com/Philips-Hf3470-Wake-up-Light-White/dp/B003XN4RIC">Phillips Wake-Up Light Alarm Clock</a>
</h3>
</li>
</ol>
<ul>
<li>These are amazing! I now wake up to a soft light that gets brighter as it’s time to wake up. If i still don’t wake up, then the chirping of birds gets me out of bed <img src="https://s.w.org/images/core/emoji/11/72x72/1f642.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /> It’s amazing how different your day starts when you are no longer jolted out of bed.</li>
</ul>
<li>
<h3>Give Up the Snooze Button</h3>
</li>
<ul>
<li>Hitting snooze can jar your sleep & wake cycle. Many times after snoozing you are more tired and groggy than if you wouldn’t have hit the snooze at all. Try it for a week and see the difference yourself. 5 minutes less of sleep may be a morning with no grogginess!!</li>
</ul>
<li>
<h3>Go to sleep 8 hours before you are set to “wake up”</h3>
</li>
<ul>
<li>Create a bed time routine. Take a shower, brush your teeth, read a fun book to wind down (non-business, non-self help).</li>
<li>Lower the lights. This creates the illusion that it is time for sleep & your body will recognize it as such.</li>
<li>Turn off <strong>all</strong> electronics 1 hour before sleep. They will keep your brain stimulated and not allow you to reach the deeper levels of sleep<br>
. This means T.V, texting, ipads even bright TV box lights.</li>
<li>Close the curtains or buy black out curtains if lights from outside are coming in.</li>
</ul>
<li>
<h3>Stay away from Alcohol & Caffeine</h3>
</li>
<ul>
<li>Alcohol may seem like it “puts you to sleep” but really, once you are asleep you will have poor sleep quality and not hit the deep REM sleep for as long if at all.</li>
<li>Caffeine will keep you up durring the day, but may hinder your sleep at night.</li>
</ul>
<li>
<h3>Drink 2.5 Liters of Water Daily</h3>
</li>
<ul>
<li>Give your body the hydration that it needs. We are made up of mostly water. When all systems are well hydrated, all of our systems work much better. Headaches will dissipate, moods will lift, stress will decrease. All of these create a better sleep pattern.</li>
</ul>
<li>
<h3>Eat more Natural Foods</h3>
</li>
<ul>
<li>Try eating more fresh foods like berries, fish, jasmine rice vs white rice & veggies. Give your body the nutrients it needs to replenish from the day and rejuvenate for the nextday!</li>
</ul>
<li>
<h3>Set a Bedtime Intention for the Following Day</h3>
</li>
<ul>
<li>Before you go to sleep at night, set an intention for the next day. Set the intention of “I start my day with vibrancy, ease and glory”. Your body will only follow what your mind tells it. Tell your body something that you want it to do….and it will follow!</li>
</ul>
</div>
<div>I hope to see you jumping out of bed and making it to the early morning class….or off to work with energy and excitement!</div>
</div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042632013-04-11T12:30:38-07:002019-06-25T23:51:51-07:00Eat Wet Foods<p> </p>
<p>We never talk about foods as wet or dry, in fact we typically talk about our foods as carbohydrates, proteins or fats. All rules previously talked about here on this website are still true and valid, but <strong>today I want you to explore the thought of eating more wet foods. </strong></p>
<h2>What is a wet food?</h2>
<p>Foods that contain water. A source of hydration. Our bodies are made of mostly water, and to keep our bodies hydrated we need to drink water and/or consume foods high in water content. Our bodies need half our bodyweight in ounces to stay hydrated daily. That’s approximately 2.5 liters of water daily!</p>
<p>Some examples of wet foods are listed below. When thinking of wet foods, let’s consider not all foods are created equally. When choosing wet foods, <strong>choose darker</strong> colored, nutrient dense choices.</p>
<p style="padding-left: 30px;"><strong>Lettuce</strong> – Spinach, Kale, Arugula etc.<br>
<strong>Fruits</strong> – Choose a variety of colors. Try berries for added antioxidants. Apples, pears, cranberries, grapefruit, oranges, pineapple, tangerine,<br>
<strong>Vegetables</strong> – Choose the wet ones. Here is a list to get you started. Cucumber, Tomato, Squash, Radish, Peppers, Bell Peppers, Onions, Jicama, Garlic, Cabbage, Brussel Sprouts, Fennel & Leek.</p>
<h2>What Is a Dry Food?</h2>
<h2></h2>
<p><span style="font-size: 13px; font-weight: normal;">Foods with out much water content. For example: Bread, Cheese & Pasta. If you take our typicall sandwhich and think about how much of it is <strong>wet vs dry</strong> we typically see mostly bread & meat with very few veggies. Try maximizing your sandwhich with yummy deep red tomatos, dark leafy greens and onions. Your hydration and digestion will love you that much more.</span></p>
<p>Give your body the gift of water! Stay hydrated and <strong>eat more wet foods</strong>!</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042642013-03-26T18:55:47-07:002019-06-25T23:51:51-07:00*Results vary per individual.<blockquote>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2013/03/mat_weights.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2013/03/mat_weights-150x150.jpg" class="size_orig justify_inline border_" alt="" height="150" width="150" /></a>I just want to thank you for setting me up with Timmie as my trainer. When I first started, I knew I needed to make a change, but had very little motivation. Reaching out to you was the first big positive step I’d made for myself since my mom died a little over a year ago.</p>
<p>In the beginning, I did the workouts solely because I made the commitment to Timmie. She kept me accountable and has stayed in contact with me regularly to monitor my progress. I basically did what she asked me to because of that commitment.</p>
<p>However, <strong>I’m now starting my 6th week and I cannot believe how much progress I’ve made.</strong> I’m getting stronger and healthier much faster than I ever imagined. The most amazing part is that I’m starting to see positive changes in myself and not just going through the motions because I made the commitment to Timmie. I’m starting to do it for myself as well.</p>
<p>Sometimes I think Timmie is a little crazy with her workouts, but they are definitely effective! I feel very fortunate to have her as a trainer.</p>
<p>Thank you again,</p>
<p>Suzanne</p>
</blockquote>
<h6>*Results vary per individual.</h6>
<p><span style="border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;">Save</span></p>
<p><span style="border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% / 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;">Save</span></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042652013-03-13T13:43:52-07:002019-06-25T23:51:52-07:00Sami’s Scramble<h1>Ingredients for Single Serving <a href="http://longbeachbootcamp.com/wp-content/uploads/2013/03/Samis_Scramble.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2013/03/Samis_Scramble-150x150.png" class="size_orig justify_inline border_" alt="" height="150" width="150" /></a>
</h1>
<p>4 eggs (3 egg whites – 1 yolk)<br>
Touch of milk or soy milk<br>
Any herbs you like: cilantro, garlic etc.<br>
Any heat you like: jalapeno, hot sauce<br>
Salt & Peper to taste (remember to go easy on the salt)<br>
2 Slices of bread (will use the crust)<br>
2 tablespoons chopped onion (or to taste)<br>
Handful of spinach<br>
1/2 Bell Pepper<br>
Any other veggies you like<br>
Sprinkle of Gorgonzola or Asiago or other flavorful cheese</p>
<h1>Prepare it:</h1>
<ol>
<li>Preheat oven to 400 degrees</li>
<li>Put eggs, milk, herbs, heat, salt & pepper in blender</li>
<li>Blend on low for 30 seconds</li>
<li>Spray small baking pan or small flat bottomed bowl with non-stick (oven friendly bowl)</li>
<li>Take off crust of bread and break up in small pieces and put in bottom of baking pan. Enough to cover bottom</li>
<li>In small pan sauteé onions, bell pepper, spinach, whatever veggies you like.</li>
<li>Pour veggies over bread and then pour eggs from blender over everything.</li>
<li>Sprinkle cheese over top</li>
<li>Bake at 400 degrees for 35-45 min</li>
</ol>
<p>Check with a toothpick in the center of eggs. If comes up clean then it is cooked! <img src="https://s.w.org/images/core/emoji/11/72x72/1f642.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /><a href="http://longbeachbootcamp.com/wp-content/uploads/2013/03/Samis_Scramble.png"><br>
</a></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042662013-02-01T10:35:54-08:002019-06-25T23:51:52-07:003 Quick & Tasty Egg Breakfast Recipes<h2>Easy 5 Minute Breakfast Recipes</h2>
<p> </p>
<h3>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2013/02/Egg_Pizza.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2013/02/Egg_Pizza-169x300.jpg" class="size_orig justify_inline border_" alt="" height="300" width="169" /></a>#1 Breakfast Pizza</h3>
<p>1 or 2 Eggs Sunny Side Up<br>
1/2 Tbspn of Olive Oil<br>
Pinch of Cyanne Powder (give it heat!)<br>
Sprinkle Garlic Powder to taste<br>
1 Tbspn of Feta or Gorgonzola (small amount of cheese for big flavor)<br>
Pepper to taste<br>
Handfull Arugula</p>
<p>Place small sauce pan on medium heat with olive oil. Once skillet is hot, add egg slowly (try not to break yolk) cover and let cook for 2 minutes. Add cheese, cyanne, garlic powder, pepper and arugula and cover for another 3 minutes. Wala… breakfast is ready!</p>
<p>Take out of pan and ENJOY!</p>
<p> </p>
<h3>#2 Breakfast Quesadilla</h3>
<p>1 Whole wheat tortilla (look for one with fewer ingredients)<br>
1 tspn of olive oil<br>
1 Egg<br>
Black Pepper<br>
Garlic Powder<br>
1 Slice of low fat cheese<br>
Leavy greens (whatever ones you have)<br>
Tomato slices</p>
<p>In a skillet, warm up tortilla for 30 seconds with cheese and place aside.<br>
In your warm skillet (on medium) add olive oil.<br>
Add egg slowly (don’t break the yolk).<br>
Add pepper & garlic powder to taste.<br>
Once you can get your spatula under the egg (about 2 min) without breaking the yolk, flip the egg over…s l o w l y.<br>
Add pepper & garlic powder to taste on 2nd side.<br>
After about 1 minute, take out and add to tortilla.<br>
Add tomato & leafvy greens or any other veggies you prefer.</p>
<p>Enjoy!</p>
<h3>#3 Breakfast Egg on Toast</h3>
<p>1 tspn of olive oil<br>
1 Egg<br>
Black Pepper<br>
Garlic Powder<br>
1 Slice of low fat cheese<br>
Leavy greens (whatever ones you have)<br>
Tomato slices</p>
<p>Same as above, but place on toasted piece of bread.<br>
</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042672012-11-14T15:13:34-08:002019-06-25T23:51:52-07:00Fresh & Easy Pizza<p>So sometimes you crave a little pizza….<a href="http://longbeachbootcamp.com/wp-content/uploads/2012/11/Pizza_FreshEasy.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/11/Pizza_FreshEasy-150x150.png" class="size_orig justify_inline border_" alt="" height="150" width="150" /></a></p>
<p>Here is how to save money and calories!</p>
<p><strong>Step 1:</strong> Head to Fresh & Easy and pick up their pizza dough. Choose the whole wheat dough. Also grab: Basil, motzarella cheese, mushrooms, bell pepper, onion, fresh garlic (choose colors to taste – bright colors are more fun). You will need some olive oil too.</p>
<p style="padding-left: 30px;"><strong>Shopping List:</strong><br>
1 package pizza dough<br>
1 Bell Pepper<br>
1 Onion<br>
1 Package of mushrooms<br>
1 Bunch of basil<br>
1 Package of mozzarella cheese<br>
2 cloves garlic<br>
1 jalapeno (optional)</p>
<p><strong>Step 2: </strong>Pre-heat oven & pizza stone (if you have one) to 400 degrees (you can go to 500 if you feel confident – the hotter the better) – I know it sounds like it is hot, but you want it to cook quickly. When you pre-heat the pizza stone too, you get the nice crispy crust!</p>
<p><strong>Step 3:</strong> Cut up all of your veggies in thin/medium thin slices. Cut up as much or as little of each as desired. For the garlic, mince it (cut it up fairly tiny). For the cheese you can cut it into circle slices ( I love it this way), or shred it. Your choice!</p>
<p><strong>Step 4:</strong> “The Dough” – Dough is a bit funny! Sprinkle some flour onto your dough before you kneed it and work it into the shape you desire. Don’t mess with it too much. Slowly work the dough. Try not to tug and pull on it. To get it to stretch, try the “pizza spin” and if that is too sophisticated try what I do and hold one edge and let the rest slowly stretch out, keep adjusting which “edge” you are holding until the pizza makes a shape that you like. I like it a little thinner, so there is less dough. Create a raised edge so all of your cheese and toppings don’t run off the edge during baking.</p>
<p><strong>Step 5:</strong> After needing the dough, add a small (1 tablespoon or less of olive oil to the top of the dough-spread around softly) then sprinkle the minced or diced garlic all over the dough. Then add 1/2 cup or less of the cheese. If using the circles, don’t fill the entire space with cheese. Use sparingly! Then add the onion.</p>
<p><strong>Step 6:</strong> Grab the “Hot” pizza stone (use a mit) and add the pizza dough to it. Cook the pizza for 10-12 minutes (until the onions cook down a bit)</p>
<p><strong>Step 7:</strong> Take the pizza out of the oven and add the rest of the veggies. Cook an additional 5-7 minutes until the crust is slightly brown, or until your desired “crispness”!</p>
<p><strong>Step 8:</strong> Enjoy! Don’t forget to let the pizza cool!</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042682012-11-14T08:20:32-08:002019-06-25T23:51:52-07:00Awareness & Willingness<h1 style="text-align: center;">The greatest freedom you have is to discipline yourself</h1>
<p>Take a moment to become more familiar with yourself. Read & answer the questions below. By the end of this exercise, you will know more about yourself & have a better grasp on how to get the weight off and keep it off permanently.</p>
<ul>
<li>What is the emotional drive behind your decision to commit to your weight loss & health goals?<br>
Without an emotional drive, the results will not be as powerful & will not last permanently. Please list your top 5.</li>
</ul>
<div></div>
<ul>
<li>How do you currently feel in your body? How do you want to feel in you body?<br>
Getting a clear sense of how you want to feel in your body will help guide you to the thought process it takes to get to your goal. Start envisioning how you feel at your “goal”.</li>
</ul>
<div></div>
<ul>
<li>What are the obstacles that could and WILL get in the way of you accomplishing your goals? How do you see yourself overcoming them? List 5 obstacles & 5 ways to overcome them)</li>
</ul>
<div></div>
<ul>
<li>What limiting beliefs and points of view do you have about your body & weight loss?<br>
Becoming aware of your limiting thoughts is the first step to approaching weight loss and goal reaching from a place of “self-loving” rather than “self-loathing”.</li>
</ul>
<div></div>
<ul>
<li>What would it look like if you felt safe being lean?</li>
</ul>
<div></div>
<ul>
<li>When you are at your goal weight, how will you feel, behave & think differently than you do now?</li>
</ul>
<div></div>
<ul>
<li>We come from a different point of view about weight and your body. We believe your body knows what is needs & knows how to be lean, but it needs YOUR awareness. Are you willing to develop an awareness & relationship with your body? Are you in alignment with reaching your goals?<br>
Circle: YES / NO</li>
</ul>
<p> </p>
<p style="text-align: center;">If you are ready, and willing to take your goal to the next level, check out our<br>
<a title="Nutrition Boot Camp" href="http://longbeachbootcamp.com/programs/nutrition-boot-camp">NEW NUTRITION PROGRAM</a> Starting January 2013!</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042692012-11-08T13:38:31-08:002019-06-25T23:51:52-07:00What Recipes Will You Choose?<p> </p>
<p><strong>What recipes do you choose?</strong> When trying to find what to eat for dinner or Thanksgiving…I go to <strong>google</strong>!</p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/11/Turkey_Pic-300x145.png" class="size_orig justify_inline border_" alt="" height="145" width="300" /></p>
<p>Google knows me so well! I say hmmm…. what do I want tonight?</p>
<p>I type in whatever I have in the fridge “<strong>turkey</strong>” and “<strong>recipe</strong>” and “<strong>healthy</strong>” and shazam! There are thousands of recipes to follow! Now not all recipes are “healthy”, however, I can tell if they are adding butter, I can add a little olive oil. If they are using a lot of cheeses, I can use a little bit of cheese. It the calorie count is really high (over 400-500) for 1 serving I see if I can doctor it. If not, I look for another recipe. They have so many recipes and many are “quick”! You have to love google. Making the world a place that we can have whatever we need from the 4 walls of our own home and kitchen!</p>
<p>This Thanksgiving, check out some options that you can do with your turkey! I use “<a href="http://allrecipes.com/features/holidays/thanksgiving/main-dish.aspx?src=lp4121_p0">allrecipes.com</a>” a lot and just alter as I need to. For Thanksgiving dinner, they have main dishes, side dishes, appetizers and more. Check out their website and see if you can impress your family with a tasty and healthier dinner!</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042702012-11-07T20:01:14-08:002019-06-25T23:51:52-07:00Overcome Obstacles on the Way to your Goal<p>What are your goals? What are the obstacles that are in your way, or that you think are in your way? Think about what is important to you. Grab a piece of paper and sit with it for a moment…</p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/11/Hurdle-150x150.png" class="size_orig justify_inline border_" alt="" height="200" style="margin: 10px;" width="200" /></p>
<ol>
<li>Write down up to 3 health & fitness related goals.</li>
</ol><ul>
<li>Create S.M.A.R.T goals. <strong>S</strong>pecific, <strong>M</strong>easurable, <strong>A</strong>ttainable, <strong>R</strong>ealistic & <strong>T</strong>ime sensitive.</li>
<li>Ex: “My goal is to increase my green vegetable intake to 2 cups each day by the 7th of next month”</li>
</ul>
<li>Under the goal(s) write down 1 – 3 obstacles that get in the way of you achieving your goal(s).</li>
<ul>
<li>Ex: It’s hard to get my 2 cups of veggies in during the weekend. I don’t have a schedule and I tend to eat out more.</li>
</ul>
<li>Under your obstacle(s) write down 1 – 3 behavioral changes that YOU can make to help you step over or around your obstacle.</li>
<ul>
<li>At the end of the day <span style="text-decoration: underline;">we cannot change anyone else but ourselves</span>.</li>
<li>Ex: I will plan to create a schedule for my weekends, by planning ahead and either preparing meals at home or by finding a restaurant that will have a few veggie selections to choose from.</li>
</ul>
<p>At the end of the day WE are responsible for OURSELVES. We can not change anyone else around us, even if we think THEY are the obstacle. As much as we think others should change, WE are the only ones WE can change. When did being assertive become being rude? When did that conception form? Saying what we need is the most amazing thing we can do for ourselves. It gives us a voice, some ground to stand on, some values we can be proud of. Most importantly we need to tell ourselves what we need and then tell those around us that we love so much. Imagine how powerful it would be if we always SAID what we NEEDED and it was HEARD! Becoming assertive is a challenge for many people. It requires us to stand up for ourselves and not settle for anything less. Is there anywhere else in your life that you are not standing up for what you need?</p>
<p>Each obstacle we cross, we are one step closer to our goals!</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042712012-11-07T08:17:56-08:002019-06-25T23:51:52-07:00What is Sami Grateful For?<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/11/Kim_Claridy-300x300.jpg" class="size_orig justify_inline border_" alt="" height="300" width="300" /></p>
<p>In nutrition we covered the things we are grateful for. All that day I thought of all of you and how grateful I am to be your trainer. I decided to take it one step further and pick one person to focus my gratitude on. This week it was Kim</p>
<div>Claridy from the 5:30am crew. As I did my meditation during my run I thought of how grateful I am to wake up in the morning with her. I saw hummingbirds flying all around me, all different colors and sizes. Hummingbirds are the bringers of joy & that is just what Kim brings to those around her. This morning Kim had the best run since her injury 10 months ago. She looked painless and seemed to glide by. I told her how great she looked out there in the early morning dawn and that seeing Dr. Day must be working. She smiled the sweetest smile back at means said, “That, and it must be your gratitude.”. Maybe she could feel my gratitude this week, maybe she is healing, maybe all that matters is this morning she felt the hummingbirds :-)!</div>
<div></div>
<div></div>
<div></div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042722012-10-29T13:31:02-07:002019-06-25T23:51:52-07:00Gratitude<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2012/10/Gratitude_Stone.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/10/Gratitude_Stone-300x198.png" class="size_orig justify_inline border_" alt="" height="198" width="300" /></a>Thanksgiving is about what we bring to the table…of life.</p>
<p>We all want to be happy, but could it be more attainable than we realize? When the storms of life seem to be unbearable, do we dwell in disappointment? Do we react in a way that makes things even less enjoyable for everyone?</p>
<p>What would shift if every time we saw a cloud approaching or we were hit by unexpected showers, we appreciated the silver lining? We can’t control nor predict the weather, but we can choose our response to it. Seek strength to be able to stay standing through the winds of change and take shelter in knowing that there is a good lesson the Universe wants you to learn in all of it.</p>
<p>Happiness is a choice. You are the only one responsible for yours.</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042732012-10-29T11:29:33-07:002019-06-25T23:51:52-07:00Pumpkin Pie<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2012/10/Pumpkin_Pie.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/10/Pumpkin_Pie-280x300.png" class="size_orig justify_inline border_" alt="" height="300" width="280" /></a></p>
<h3><strong>Dairy-Free, Soy-Free Pumpkin Pie</strong></h3>
<p><em>This recipe is Dairy-Free, Soy-Free, Nut-Free, and optionally Gluten-Free & Vegan.<br>
</em></p>
<p style="padding-left: 30px;">1/2 Cup Brown Sugar, firmly packed<br>
1/4 Cup White Sugar<br>
1 Teaspoon Ground Cinnamon<br>
1/2 Teaspoon Ground Ginger<br>
1/4 Teaspoon Ground Nutmeg or Allspice<br>
1/4 Teaspoon Ground Cloves<br>
1/2 Teaspoon Salt<br>
2 Large Eggs (or, for vegans, susbstitute Enger-g “egg” powder + water)<br>
1 15-ounce Can Pumpkin Puree<br>
1 Teaspoon Vanilla Extract<br>
1 Cup Regular Coconut Milk (or unsweetened for fewer calories)<br>
1 Unbaked Pie Shell (gluten-free version listed below – or skip the crust altogether)<em></em></p>
<p>Preheat your oven to 425ºF.</p>
<p>Combine the sugars, cinnamon, ginger, nutmeg or allspice, cloves and salt in a small bowl. In a large bowl, beat the eggs. Beat in the sugar mixture, pumpkin, and vanilla until smooth. Fold in the coconut milk.</p>
<p>Pour the filling into the unbaked pie crust and bake for 15 minutes. Reduce the temperature to 350ºF and continue to bake for 50 to 60 minutes, or until a knife inserted comes out clean. It may be a bit wobbly still, but it will firm-up as it cools.</p>
<p>Allow the pie to cool on a wire rack for 2 hours (Be patient! This is important). Serve or refrigerate until ready to serve.</p>
<p style="padding-left: 30px;"><a href="http://www.godairyfree.org/ask-alisa/ask-alisa-do-you-have-a-good-pumpkin-pie-recipe-that-is-milk-free-and-soy-free" target="_blank">http://www.godairyfree.org/ask-alisa/ask-alisa-do-you-have-a-good-pumpkin-pie-recipe-that-is-milk-free-and-soy-free</a></p>
<p><strong>Nutrition Info:</strong><br>
Per Slice (1/8 pie)<br>
Pie filling Only: 100-125 cals/serving (depends on if you use unsweetened coconut milk & or egg alternatives)</p>
<p>With Regular Eggs & Silk Pure Coconut Milk:</p>
<p style="padding-left: 30px;">Total Fat 2 g<br>
Saturated Fat 1 g<br>
Polyunsaturated Fat 0.2 g<br>
Monounsaturated Fat 0.5 g<br>
Trans Fat 0 g<br>
Cholesterol 53.8 mg<br>
Sodium 175.7 mg<br>
Potassium 70.9 mg<br>
Total Carbs 18.8 g<br>
Dietary Fiber 1.8 g<br>
Sugars 21.7 g<br>
Protein 2.5 g<br>
Vitamin A 162.1%<br>
Vitamin C 1.1%<br>
Calcium 8.6%<br>
Iron 3.2%</p>
<h3><strong>For a Gluten-Free Pie <strong>(although NOT low calorie)</strong> Crust<br>
</strong></h3>
<div>
<div>
<p>Ingredients:</p>
<p style="padding-left: 30px;">1/3 cup potato starch, plus extra for dusting<br>
1/3 cup tapioca flour<br>
1/3 cup millet flour<br>
1/3 cup almond meal<br>
1 tablespoon powdered sugar (optional)<br>
1/2 teaspoon salt<br>
1/2 cup (1 stick) cold butter, cut into small pieces<br>
1 egg, lightly beaten</p>
</div>
<div>
<p>Method:</p>
<div>
<p>Preheat oven to 375°F.</p>
<p>Put potato starch, tapioca flour, millet flour, almond meal, sugar and salt into a food processor and pulse a few times to combine. Add butter and pulse again until mixture resembles coarse meal. Add egg and pulse until completely combined to make a slightly sticky dough.</p>
<p>Turn dough out onto a large sheet of waxed paper dusted with potato starch. Sprinkle potato starch over dough and knead gently, working in about 2 more tablespoons potato starch, until dough holds together without being sticky but is still very pliable. Using your fingertips, press dough into a 10-inch circle.</p>
<p>Invert a 9-inch pie pan on top of the dough then quickly flip over both the pan and the dough so that the dough now rests in the pan. Gently peel away and discard wax paper and press dough into pie plate, patching it together, if needed. Crimp and trim the edges as desired then prick sides and bottom all over with a fork.</p>
<p>Line crust with parchment paper and fill with pie weights or dried beans. Bake until crust is just set and slightly dry around the edges, about 15 minutes. Remove parchment paper and pie weights, fill with pie filling and bake as needed. Alternately, for a pie that requires a pre-baked crust, return to oven and bake until cooked through, about 15 minutes more.</p>
</div>
</div>
</div>
<div>
<p><strong>Nutritional Info:</strong></p>
<div>
<p>Per Serving: Serving size: 1/8 crust<br>
190 calories (130 from fat)<br>
14g total fat, 8g saturated fat, 55mg cholesterol<br>
160mg sodium<br>
15g carbohydrate (1g dietary fiber, 1g sugar)<br>
2g protein</p>
</div>
</div>
<p><strong><br>
</strong></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042742012-10-23T11:52:41-07:002019-06-25T23:51:52-07:00*Results vary per individual.<h1>By Greta E.</h1>
<p>All I wanted to do was get skinny.</p>
<p>I have boxes of clothes in my garage that range in size from 6 to 12.</p>
<p>5 pregnancies in 9 years can really do a number on a body.</p>
<p>And while I am always anxious to stow away that box of clothes I’ve lovingly labeled, “not pregnant, still fat,” far too often I’ve fallen back on a great excuse for my weight gain, and why I never work out:</p>
<p>I just had a baby.</p>
<p>But that excuse can only last for so long.</p>
<p>My youngest turned 1 this summer.</p>
<p>Even though I had lost all my baby weight, I still couldn’t squeeze into any of my shorts, my biggest pair of jeans were soon going to be too small, and every time I looked at a picture of myself, I cringed.</p>
<p>There was no way I was going to add a new size to my already too-big collection of too-big clothes.</p>
<p>Something had to change.</p>
<p> </p>
<p>That’s when I found Long Beach Boot Camp.</p>
<p>Just when I was at my lowest, feeling horribly uncomfortable, not just in my clothes but in my very body, I saw a coupon in my inbox for 1 month of unlimited Boot Camp.</p>
<p>“I’m sick of feeling this way,” I said.</p>
<p>And I bought it.</p>
<p> </p>
<p>I was a little bit terrified to get started, and put it off for a while.</p>
<p>Sure, I chase my kids around all day, take them for hikes and walks, I’m an active person, but I hadn’t truly worked out in years.</p>
<p>Lifting weights, doing sit-ups and push-ups, running, I just didn’t know if I could do it.</p>
<p>But I had to.</p>
<p>I wanted to get skinny.</p>
<p>That was my goal.</p>
<p>I was sure that if I lost weight, if I got into that one pair of jeans that I love, then I would be happy in my body, and life would be so much better.</p>
<p> </p>
<p>I went to class all 6 days that first week.</p>
<p>My entire body ached from morning until night.</p>
<p>I huffed and puffed each time we ran, always coming back in to our mats dead last.</p>
<p>I could only do a few push-ups on my knees before I’d have to stop and rest.</p>
<p>And every time we did crunches, the burn made me practice my labor breathing techniques.</p>
<p>It was hard!</p>
<p>But by the end of the second week, I could already see some little changes in my body.</p>
<p>Even more exciting were the changes taking place in my mind and heart–changes I never thought would happen.</p>
<p>I was falling in love with exercising.</p>
<p> </p>
<p>Determined to get the most out of my 1 month membership, I attended class 5 or 6 times a week.</p>
<p>I slept in my workout clothes, and set 3 alarms so that I would be sure to wake up at 5 AM for class.</p>
<p>The terror of having to do extra burpees if I arrived late was a big motivator.</p>
<p>3 weeks in, my family went on a camping trip for 4 days.</p>
<p>I hated missing class, so I did my best to copy Boot Camp workouts on my own.</p>
<p>I walked through the middle of the campground doing lunges, and then sprints.</p>
<p>I did jumping jacks in front of my tent and ran on the beach for the first time in my life.</p>
<p>It was kind of amazing.</p>
<p> </p>
<p>Even more amazing was the fact that I could now walk down the beach in my bathing suit and not hate every second of it.</p>
<p>I hadn’t lost a pound, but the changes in my body felt so much better to me than just losing weight.</p>
<p>I was losing inches.</p>
<p>My stomach was getting flatter.</p>
<p>There were muscles growing in my arms that I had never seen before.</p>
<p>I looked at my legs and loved the way they were becoming strong and firm from lots of squats and running bleachers.</p>
<p>I couldn’t recall the last time I looked in the mirror and felt proud of my body.</p>
<p>But there I was, standing in front of the bathroom mirror, flexing for my 4 year old daughter and saying, “look how strong Mommy’s muscles are getting!”</p>
<p>That’s when I knew that I wanted so much more for myself than to just be skinny.</p>
<p>I wanted to be strong.</p>
<p>I wanted to push myself, and see myself doing the things I’d always said I couldn’t.</p>
<p>I wanted to worry less about what size I was wearing and focus more on how good it felt to be fit.</p>
<p> </p>
<p>A short time later, something happened that made me realize fully the incredible change that had taken place in my life.</p>
<p>It had been a hard day.</p>
<p>All 4 of my kids had been very needy and by the time my husband arrived home from work, I was spent, cranky, and wanting to escape.</p>
<p>The usual way those nights play out is he says, “you should get out of here, honey,” and I do.</p>
<p>I go get a coffee and a cupcake or a brownie, read magazines at the book store, or wander the aisles of Target.</p>
<p>But that night I said, “I think I am going to go for a run.”</p>
<p>I never, ever, ever, thought there would come a day when I would choose a run over a cupcake.</p>
<p>When I got back home, I sat on the front steps breathing heavily, and feeling a sense of disbelief.</p>
<p>“Who am I? And where did that other girl go? The one who hated running, and said she’d rather sleep than get up early to exercise?”</p>
<p> </p>
<p>I think that girl is gone for good.</p>
<p>Because every morning when I’m at Boot Camp, I find myself grinning from ear to ear and whispering to myself, “I am so glad to be here!”</p>
<p>And I run a little harder, or hold that plank a few seconds longer.</p>
<p>It’s not an exaggeration to say that attending Long Beach Boot Camp has been a life changing experience for me.</p>
<p>I started out wanting to get skinny.</p>
<p>But getting skinny was just about changing the way that I looked.</p>
<p>Instead, I am now changing my whole state of mind.</p>
<p>I am changing inside and out.</p>
<p>I owe such a debt of gratitude to the amazing instructors and staff at Long Beach Boot Camp for helping me find this new me.</p>
<p>I can’t wait to see where this journey takes us!</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042752012-10-19T10:39:03-07:002019-06-25T23:51:52-07:00Surf Lessons! Get Your Stoke On!
<p>Surfing in Sunset Beach! The water is the perfect temperature. The waves are great for learning. The instructor is great to work with. You will feel in control of your board and your surfing. We would love to take you out with us! Check out our Surf Lessons under “workshops”. See you in the water!</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042762012-10-07T16:30:40-07:002019-06-25T23:51:52-07:00Long Beach Marathon Oct 7th 2012
<p>It was impressive to watch thousands of people (including our boot campers) run 13.1 miles! Congrats to all of you who completed your 1/2 Marathon! You are truly AMAZING! Give yourself a pat on the back!! We are so proud of each and everyone of you!</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042772012-10-06T11:23:41-07:002019-06-25T23:51:52-07:00Fish Tacos<h1>Fish Tacos with Fajita Vegetables & Black Beans<br>
Serves 4</h1>
<h2>Ingredients:</h2>
<h1><a href="http://longbeachbootcamp.com/wp-content/uploads/2012/10/fish_tacos.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/10/fish_tacos-215x300.png" class="size_orig justify_inline border_" alt="" height="300" width="215" /></a></h1>
<p>16 ounces frozen Mahi Mahi, halibut or cod (1-inch thick fillets)<br>
2 Tablespoons lime juice, divided<br>
1 – 15 ounce can black beans<br>
Dash hot sauce (optional)<br>
8 corn tortillas<br>
1/2 cup verde sauce<br>
2 cups chopped green leafy lettuce<br>
2 teaspoons olive oil<br>
2 bell peppers, seeded and thinly sliced<br>
1/2 onion thinly sliced<br>
1/4 teaspoon chili powder</p>
<h2>Instructions:</h2>
<p>Defrost fish in refrigerator overnight, under cool running water or in microwave. Preheat oven to 400°.</p>
<p>Pat fish dry with paper towel. Cut into 1-inch thick strips. Place fish in oiled baking dish. Bake 15-20<br>
minutes. Fish is done when it flakes easily with a fork and looks opaque. Remove from oven and drizzle 1 Tablespoon lime juice over fish.</p>
<p>Rinse black beans (to reduce sodium). Add 1-2 Tablespoons water and a dash or 2 of hot sauce (optional) to beans. Heat in the microwave or on the stovetop (on low). Stir occasionally.</p>
<p>Heat olive oil in a large sauté pan over medium high heat. Add peppers and onions to hot pan. Let the bell peppers brown a little so don’t stir too often. Take vegetables off heat while still a little crisp to the bite (about 5 minutes). Toss with 1 Tablespoon lime juice and chili powder just before serving.</p>
<p>Heat tortillas briefly in microwave or oven. Layer fish, verde sauce, and lettuce. Serve with black beans and fajita veggies.</p>
<h2>Nutrition Facts Per Serving:</h2>
<p>340 calories<br>
11 grams fiber<br>
445 mg sodium<br>
5 grams fat<br>
1 gram saturated fat<br>
30 grams protein</p>
<p>Recipe courtesy of Lauren Squier of Culinary Enlightenment</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2012/10/CulinaryEnlightenment.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/10/CulinaryEnlightenment-300x37.jpg" class="size_orig justify_inline border_" alt="" height="37" width="300" /></a></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042782012-10-03T13:35:04-07:002019-06-25T23:51:52-07:00100 Calories of Vegetables<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2012/10/100_Calories_Veggies.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/10/100_Calories_Veggies.jpg" class="size_orig justify_inline border_" alt="" height="750" width="451" /></a></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042792012-10-03T13:34:29-07:002019-06-25T23:51:52-07:00100 Calories of Fruit<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2012/10/100_Calories_Fruit.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/10/100_Calories_Fruit.jpg" class="size_orig justify_inline border_" alt="" height="673" width="500" /></a></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042802012-10-02T12:31:40-07:002019-06-25T23:51:52-07:00Common Experiences – Week 2<p>I am NEW to Boot Camp – What should I expect this week?</p>
<p>Expect to be tired.</p>
<p style="padding-left: 30px;">You are challenging your body in a new way and it may not be on board yet. Give it another week – it will catch up and realize that putting energy in means getting MORE energy out! – Make sure you are getting adequate rest for recovery.</p>
<p>Expect to feel GREAT in week 3!</p>
<p style="padding-left: 30px;">It takes being consistent before you get improved energy levels from all that work your are putting in. Keep it up! <a href="http://longbeachbootcamp.com/wp-content/uploads/2012/10/Water_Bottle.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/10/Water_Bottle-109x300.png" class="size_orig justify_inline border_" alt="" height="300" width="109" /></a></p>
<p>Expect to be somewhat faster in your warm up run</p>
<p>Expect to feel more coordinated in your movements</p>
<p>Expect to notice your recovery time getting quicker</p>
<p>Expect to be managing some muscle soreness with hydration, stretching, foam rolling, rest and proper nutrition.<strong></strong></p>
<p><strong>READ <a href="http://longbeachbootcamp.com/week-to-week-experiences-and-expectations" shape="rect" target="_blank">Weekly Tips</a></strong> for advice about good pain vs bad pain, muscle soreness & trouble getting out of bed.</p>
<p>Every fitness program has people who pay the $ then just stop coming. Statistics tell us that this week (Week 2) is when you are most likely to drop out. Don’t do it! <img src="https://s.w.org/images/core/emoji/11/72x72/1f641.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /></p>
<blockquote><p>If you did too much too soon or if you’re just not used to being sore, talk to your trainer. Be gracious with yourself. Get out of your own way and just get to class. See your commitment through to the end. You will be PROUD OF YOURSELF!<br>
If you have missed a class or more, come on back to finish strong. We miss having you!</p></blockquote>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042812012-10-01T17:08:28-07:002019-06-25T23:51:53-07:00Fighting Plantar Fascitis<p> </p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2012/10/Flexion_Plantar_Fascitis.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/10/Flexion_Plantar_Fascitis-300x214.png" class="size_orig justify_inline border_" alt="" height="214" width="300" /></a>Ever get that pain in your arches – to the point where it hurts when you get out of bed in the morning? I have fallen to my knees in agony, praying for an answer to fix my pain.</p>
<h3>Here is my story and what worked for me…</h3>
<p>First, I had to understand what was causing it. My culprits: 1) how I was sleeping, 2) shoes I was wearing to workout</p>
<p>Changing my shoes was easy – I was able to rationalize the investment without hesitation. Changing my sleeping position on the other hand was no easy feat.</p>
<p>I was sleeping on my stomach. I knew this was bad for my back, but I was only motivated to consider shifting to my back when it started affecting my feet. My feet were forced into a point while I slept for 6-8 hours. When our feet are flexed (called dorsiflexion) we get length and stretch to our muscles and fascia in our arches, but the point position (called plantar flexion) causes them to shorten up. Getting out of bed with that initial stretch was still resulting in sharp pain and I needed a solution that was bigger than a change in my shoes.</p>
<p>Now, how I sleep is a big deal to me. If I didn’t sleep well, I would get sick and when I got sick I would get behind with everything. I actually tried staying on my stomach and sticking my feet out off the end of the bed first. That actually worked! My pain lessened considerably. Eventually I decided to help my back out – I bit the bullet and tried to sleep on my back. It took some time, but eventually I became a back sleeper. I placed pillows on either side of me & they helped to train me to stay put & not flip while I slept. My feet and back were so relieved!</p>
<p>Winter came and darn it my feet were bothering me again? Then I realized – it was because of all the heavy quilts I was using, forcing my foot into that plantar flexion while I slept. Gah! My solution: comfy sleep socks so that I could stick my feet out from under the heavy covers and let my feet have their freedom.</p>
<p>All was good until I joined forces with a sleeper who prefers tightly tucked sheets. Oh boy. That was not gonna work for me and my side with my feet. I freed both the sheets and my feet and have solved my arch pain without expensive orthotics. Thank goodness!</p>
<p>If you are suffering from some of the same symptoms, it may be worth a try to change your sleeping habits.<br>
Cheers!</p>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042822012-10-01T15:36:18-07:002019-06-25T23:51:53-07:00Pumpkin Sweet Potato Soup<p>Serves 6.</p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/10/Pumpkin_Sweet_Potato_Soup-300x198.png" class="size_orig justify_inline border_" alt="" height="144" width="219" /></p>
<h2>Ingredients:</h2>
<p style="padding-left: 30px;">2 tablespoons olive oil<br>
1 medium onion, diced<br>
4 medium carrots, peeled, chopped<br>
2 celery stalks, chopped<br>
1/4 to 1/2 teaspoon ground ginger, to taste<br>
1/4 teaspoon nutmeg<br>
1/2 teaspoon curry powder- mild or hot, to taste<br>
Dash of sea salt and freshly ground pepper, to taste<br>
1 14.5-oz. can pumpkin<img src="https://www.assoc-amazon.com/e/ir?t=recipfromaglu-20&l=btl&camp=213689&creative=392969&o=1&a=B000HDI5O8" class="size_orig justify_inline border_" alt="" height="1" width="1" /> (or 2 heaping cups fresh, peeled and cubed)<br>
1 medium sweet potato, peeled, cubed<br>
6 cups light vegetable broth<br>
2-3 tablespoons dry sherry or white wine, if desired<br>
1/2 can coconut milk<img src="https://www.assoc-amazon.com/e/ir?t=recipfromaglu-20&l=btl&camp=213689&creative=392969&o=1&a=B000GZSDZI" class="size_orig justify_inline border_" alt="" height="1" width="1" />, to taste (light coconut milk is an option)</p>
<h2>Instructions:</h2>
<p style="padding-left: 30px;">In a heavy soup pot, heat the olive oil over medium heat, and sauteé the onion for about 5 minutes until softened.<br>
Add in the chopped carrots and celery, and stir in the spices. Lower heat and gently cook for about 10 minutes, being careful not to brown the onions.</p>
<p style="padding-left: 30px;">Add in the pumpkin, sweet potato and vegetable broth, and sherry; stir together.<br>
Cover and bring to a slow simmer, cooking the soup for about 25-35 minutes until the vegetables are very tender.</p>
<p style="padding-left: 30px;">Remove from heat, and puree the soup with an immersion hand blender right in the pot; or puree it batches in a blender or food processor (carefully ladle the soup into a blender not more than half full, cover tightly and puree the soup until it is smooth and creamy; return the puree to soup pot).</p>
<p style="padding-left: 30px;">Taste and adjust the seasonings.<br>
Return the pot to low-medium heat. Stir in the coconut milk and blend till smooth. Warm through gently for ten minutes- don’t boil it.</p>
<div style="padding-left: 30px;">Read more: <a href="http://glutenfreegoddess.blogspot.com/2007/11/pumpkin-sweet-potato-soup.html#ixzz285MyXRo3">http://glutenfreegoddess.blogspot.com/2007/11/pumpkin-sweet-potato-soup.html#ixzz285MyXRo3</a>
</div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042832012-09-25T11:59:47-07:002019-06-25T23:51:53-07:00Get Your Boga On!<p><iframe class="youtube-player" type="text/html" width="1200" height="705" src="http://www.youtube.com/embed/6DW3omuGdhw?version=3&rel=1&fs=1&autohide=2&showsearch=0&showinfo=1&iv_load_policy=1&wmode=transparent" allowfullscreen="true" style="border:0;"></iframe></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042842012-09-24T12:49:34-07:002019-06-25T23:51:53-07:00How to be Happy<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2012/09/Ticket_To_Happiness.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/09/Ticket_To_Happiness-300x176.png" class="size_orig justify_inline border_" alt="" height="176" width="300" /></a></p>
<p>Being born rich, beautiful, and talented doesn’t mean you will be happy, right? Studies actually show that those who are less fortunate, less attractive, and without special talents are just as likely to be happy than their counterparts.</p>
<p>So what qualities do people possess who are happy?</p>
<p style="padding-left: 30px;">1) Gratitude for what they have<br>
2) Living in the moment<br>
3) Sense of Purpose<br>
4) Optimistic outlook<br>
5) Devoted time for family and friends</p>
<p>People who are happy build their lives around these five pillars. <a href="https://zerogravitymn.com/laser-tag/">Indoor laser tag</a> is the perfect birthday party idea for your child. They seem to intuitively understand that their happiness is a result of their choices in life rather than their life circumstance.</p>
<p>Forget the lottery. Your ticket is in finding your appreciation for the people and events around you. Every situation holds an opportunity to grow and learn. We have a choice in how we react to our circumstances. Will you choose contentment or misery? Gratitude or drama?</p>
<p>When you are hit with bad news, try to start your next statement with, “At least …” and see what happens. Or how about, “I guess it all happens for a reason.” This is not to say you are not supposed to acknowledge the bummer or sadness you feel. For goodness sake, you have the right to feel your feelings! But keeping it in perspective and moving past it are where you colors will show, you will grow as a person, and others will be inspired by you.</p>
<p>“Be the change you wish to see in the world.” ~Mahatma Gandhi</p>
<p> </p>
<p>Other tips for happiness:</p>
<p style="padding-left: 30px;">Before you go to bed at night make a gratitude list (A-Z).</p>
<p style="padding-left: 30px;">Create a goal or a mission and steps to accomplish.</p>
<p style="padding-left: 30px;">Volunteer with your family for a cause that inspires you.</p>
<p style="padding-left: 30px;">Be flexible with your plans.</p>
<p style="padding-left: 30px;">Remove expectations from your relationships as best you can – especially with family.</p>
<p style="padding-left: 30px;">Surround yourself with other happy people.</p>
<p style="padding-left: 30px;">Instead of postponing your joy, love it today!</p>
<p style="padding-left: 30px;">Give people grace and make sure you give yourself some too! Remember that we are always learning.</p>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042852012-09-21T16:58:59-07:002019-06-25T23:51:53-07:00OC Half Marathon 2012The OC Marathon was on May 6th, 2012. We had a great turn out and were so excited to share this moment with everyone! Congrats to all that participated!! ~LBBC TeamLong Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042862012-09-21T13:41:16-07:002019-06-25T23:51:53-07:00Where Has BC Taken You?
<p>Boot Camp can take you anywhere. It boosts confidence, builds strength & makes you feel alive. Check out the pics on this page to see where Boot Campers have been with their fitness!</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042872012-09-18T12:19:09-07:002019-06-25T23:51:53-07:00Boga Teaser Video<p><iframe class="youtube-player" type="text/html" width="1200" height="705" src="http://www.youtube.com/embed/th4G7fbJ-2A?version=3&rel=1&fs=1&autohide=2&showsearch=0&showinfo=1&iv_load_policy=1&wmode=transparent" allowfullscreen="true" style="border:0;"></iframe></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042882012-09-17T12:01:07-07:002019-06-25T23:51:53-07:00Breath and Digestion<p>Many of us don’t consider the connection our bodies have with healthy digestion and our breath.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2012/09/Wispy_Clouds.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/09/Wispy_Clouds-300x209.png" class="size_orig justify_inline border_" alt="" height="209" style="margin: 2px;" width="300" /></a>Breathing deep and controlled breaths helps to deliver necessary oxygen to our system to aid in digesting our food. It also helps to remove toxins and waste products that can otherwise inhibit digestion.</p>
<p>On the other hand, when we breathe more shallow breaths, our system increases our heart rate and blood pressure. During this fight or flight stress response we limit our body’s delivery of oxygen to our digestive tract.</p>
<p>Try taking a few moments before and after you sit down to eat. Fill your lungs as much as you possibly can, and release the air slowly. Do this by closing off your nasal passage and pursing your lips so that you effectively control and limit the speed which the air escapes your mouth.</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042892012-09-16T15:54:16-07:002019-06-25T23:51:53-07:00Quinoa Risotto with Arugula and Parmesean<h5>Serves 6</h5>
<h2>Ingredients</h2>
<p style="padding-left: 30px;">1 tablespoon olive oil<br>
1/2 yellow onion, chopped<br>
1 garlic clove, minced<br>
1 cup quinoa, well rinsed<br>
2 1/4 cups vegetable stock or broth<br>
2 cups chopped, stemmed arugula (rocket)<br>
1 small carrot, peeled and finely shredded<br>
1/2 cup thinly sliced fresh shiitake mushrooms<br>
1/4 cup grated Parmesan cheese<br>
1/2 teaspoon salt<br>
1/4 teaspoon freshly ground black pepper</p>
<h2>Directions</h2>
<p style="padding-left: 30px;">In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the garlic and quinoa and cook for about 1 minute, stirring occasionally. Don’t let the garlic brown.</p>
<p style="padding-left: 30px;">Add the stock and bring to a boil. Reduce the heat to low and simmer until the quinoa is almost tender to the bite but slightly hard in the center, about 12 minutes. The mixture will be brothy. Stir in the arugula, carrot and mushrooms and simmer until the quinoa grains have turned from white to translucent, about 2 minutes longer.</p>
<p style="padding-left: 30px;">Stir in the cheese and season with the salt and pepper. Serve immediately.</p>
<h2>Nutritional analysis per serving</h2>
<table width="414">
<tbody>
<tr>
<td width="35%">Calories</td>
<td>147</td>
<td width="35%">Sodium</td>
<td>292 mg</td>
</tr>
<tr>
<td width="35%">Total fat</td>
<td>3 g</td>
<td width="35%">Total carbohydrate</td>
<td>23 g</td>
</tr>
<tr>
<td width="35%">Saturated fat</td>
<td>1 g</td>
<td width="35%">Dietary fiber</td>
<td>2 g</td>
</tr>
<tr>
<td width="35%">Monounsaturated fat</td>
<td>1 g</td>
<td width="35%">Protein</td>
<td>8 g</td>
</tr>
<tr>
<td width="35%">Cholesterol</td>
<td>3 mg</td>
<td></td>
</tr>
</tbody>
</table>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042902012-09-12T09:49:11-07:002019-06-25T23:51:53-07:00Today<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/09/Blessed_Flexible-300x300.png" class="size_orig justify_inline border_" alt="" height="170" width="170" /></p>
<p>You know what’s great about today? Everything is gonna to happen <em>just</em> as it’s supposed to. Take a deep breath and find your peace in that knowledge.</p>
<p>All you need to do is focus on making positive choices regarding your actions & reactions to your day’s challenges. Stress out? Or roll with it? Blessed are the flexible. Yes, by all means have a plan -just try to have one that can bend with what the day has for you.</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042912012-09-09T17:29:55-07:002019-06-25T23:51:53-07:00The Liver<p>Keeping your liver healthy is key in keeping the rest of you healthy! One of the liver’s jobs is to assist in fat metabolism.</p>
<p>Be careful how often you ask it to add an extra task, like alcohol metabolism. If you are looking to drop excess weight, you aren’t doing yourself or your liver any favors.</p>
<p>What else does the liver do? More than 500 chemical and metabolic functions. The following is a list of just a few:</p>
<p style="padding-left: 30px;">• Filtering the blood stream<br>
• Producing bile<br>
• Producing albumin, blood clotting factors, cholesterol, Vitamin E and other important chemical compounds<br>
• Converting amino acids and lipids into glucose for your body to use as energy<br>
• Metabolize medications, alcohol caffeine and any other chemical substances<br>
• Store vitamins A, B12 (+other Bs), D, and minerals<br>
• Detox from substances like ammonia and metabolic wastes from things like artificial sweeteners.</p>
<p>Some other tips for overall liver health include:</p>
<p style="padding-left: 30px;">1) Reduce processed foods – especially those with artificial ingredients, colorings and preservatives – they all directly impact your liver so take time to read labels and find alternatives.</p>
<p style="padding-left: 30px;">2) Reduce spicy foods – this will increase the absorption of calcium.</p>
<p style="padding-left: 30px;">3) Eat more fruits & veggies – cabbage and oranges are especially good for liver health.</p>
<p style="padding-left: 30px;">4) Eat more fiber – 25-30 grams of fiber each day is recommended. Fiber absorbs the bile which otherwise can be absorbed back into your system, taking toxins with it.</p>
<p style="padding-left: 30px;">5) Drink more water – water is effective in getting the toxins and waste out of your body. It is especially essential for <a href="http://longbeachbootcamp.com/wp-content/uploads/2012/09/Liver.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/09/Liver.png" class="size_orig justify_inline border_" alt="" height="174" width="204" /></a>people who exercise, fast, or diet because fat-soluble toxins that were stored in your fat cells are going to be back in your blood stream and then filtering through your liver.</p>
<p style="padding-left: 30px;">6) Good vitamin supply – B vitamins, vitamin C and vitamin E are especially beneficial.</p>
<p style="padding-left: 30px;">7) Good mineral supply – zinc, copper, magnesium, and selenium should be considered through supplementation since most of our soil is depleted. Never pass up the potato skins – most of the mineral content is in the skin of your food.</p>
<p style="padding-left: 30px;">8) Chew your food properly – let your enzymes do their job.</p>
<p style="padding-left: 30px;">9) In case the obvious needs to be stated, avoid smoking and drinking.</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042922012-09-06T15:14:06-07:002019-06-25T23:51:53-07:00Zombie 5K Shuffle<h1></h1>
<h1>Check out PHOTOS from our Zombie 5K Shuffle!</h1>
<p><a href="http://clients.mindbodyonline.com/ws.asp?studioid=22907&stype=-8&sTG=23&sVT=36&sView=week&sTrn=100000012&sDate=10/27/2012" target="_blank"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/09/Zombie5KWalkShuffleRunBanner.png" class="size_orig justify_inline border_" alt="" height="258" width="662" /></a></p>
<p> </p>
<div class="mceTemp"><strong>INDIVIDUALS:</strong></div>
<div class="mceTemp">
<del>$35 – before October 1st – early zombie eat more brain</del><br>
<del>$40 – until October 21st – shuffle shuffle</del><br>
<del>$50 – after October 21st – lurch</del>
</div>
<p><strong><a href="http://www.active.com/5k-race/long-beach-ca/zombie-shuffle-5k-2012" target="_blank">REGISTER AS AN INDIVIDUAL</a> <<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<strong><<<<<<<<<<</strong></strong></p>
<p><strong>GROUP RATE:</strong><br>
$30 per person when you register 5+ people<br>
<strong><a href="http://www.active.com/5k-race/long-beach-ca/zombie-shuffle-5k-2012" target="_blank">REGISTER WITH A GROUP</a> <<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<strong><<<<<<<<<<</strong></strong></p>
<p style="padding-left: 30px;"><strong>Registration includes:</strong><br>
Zombie 5k Shuffle T-Shirt &<br>
Zombie Passport</p>
<p><strong>KIDS:</strong><br>
Kids under 8 FREE with adult registration (no bib, t-shirt or zombie passport)</p>
<p><strong>VOLUNTEERS:</strong><br>
If you would like to participate in the behind the scenes of this production (no race, bib, t-shirt or zombie passport)<br>
<strong><a href="http://clients.mindbodyonline.com/ws.asp?studioid=22907&stype=41&prodid=182" target="_blank">REGISTER AS A VOLUNTEER</a> <<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<strong><<<<<<<<<<</strong></strong></p>
<h2>What:</h2>
<p style="padding-left: 30px;">A bit of crazy and a lot of FUN!<br>
We are getting in the Halloween spirit and enjoying Zombie fever. Get dressed up, or don’t – you will have a great time either way.</p>
<h2>When:</h2>
<p style="padding-left: 30px;">October 27th 2012 10:30am</p>
<h2>Where:</h2>
<h2><a href="https://maps.google.com/maps/ms?msid=210693092336436689683.0004c996df71590bfa0cb&msa=0&ll=33.761596,-118.15474&spn=0.042171,0.054374" target="_blank"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/09/Zombie_5K_Route.png" class="size_orig justify_inline border_" alt="" height="303" width="566" /></a></h2>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/09/Lolas_Logo.png" class="size_orig justify_inline border_" alt="" height="108" width="108" /></p>
<p style="padding-left: 30px;">Meet at Junipero/Ocean. Shuffle along Bluff Park, take Ocean toward BBC & head toward Belmont Pool. Turn around is after the Belmont Pool. We return on the beach bike path & finish at the top of Junipero. Work up your appetite so you can eat your brains out afterward at Lola’s!</p>
<h2>What Else:</h2>
<p style="padding-left: 30px;">After the 5K we head up Junipero to Lola’s on 4th Street (toward Cherry) to eat our brains out! We get a discount with our Zombie Passports (included with the 5K registration).</p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/09/Zombie_Walk-300x114.jpg" class="size_orig justify_inline border_" alt="" height="103" width="270" /></p>
<p style="padding-left: 30px;">You also get access to the <a href="http://www.zombiewalklb.com" target="_blank">ZOMBIE WALK</a> & Festival at Marina Green Park on Shoreline. We are looking forward to the always amazing turnout of this event which is in it’s 5th year running! The Zombie Walk is at 3pm. Bands start at 3pm.</p>
<p><iframe class="youtube-player" type="text/html" width="1200" height="705" src="http://www.youtube.com/embed/-eoNtFnZKlU?version=3&rel=1&fs=1&autohide=2&showsearch=0&showinfo=1&iv_load_policy=1&wmode=transparent" allowfullscreen="true" style="border:0;"></iframe></p>
<p style="padding-left: 30px;"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/09/open_logo.png" class="size_orig justify_inline border_" alt="" height="106" width="196" />Visit <a href="http://www.thestoryofopen.com/" target="_blank">{open}</a> – the best little local bookstore you could hope for – on Retro Row (4th St @ Junipero). Show your Zombie Passport and get your discount on books etc! Other places on Retro Row are also participating, such as Art du Vin & the new neighboring Coffee Shop called Flea Espresso.</p>
<p> </p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/09/BootCamp_Green-300x68.png" class="size_orig justify_inline border_" alt="" height="61" width="270" /></p>
<h1><a href="http://www.active.com/5k-race/long-beach-ca/zombie-shuffle-5k-2012" target="_blank">Register Now</a></h1>
<p> </p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/09/Shannon_Zombie_Pirate-300x199.jpg" class="size_orig justify_inline border_" alt="" height="159" width="240" /></p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/09/ZeroPtPerformance_Green-300x187.png" class="size_orig justify_inline border_" alt="" height="150" width="240" /></p>
<p> </p>
<p> </p>
<p> </p>
<h2></h2>
<p> </p>
<p> </p>
<h2>Brought to you by:</h2>
<p style="padding-left: 30px;">Shannon Paul of <strong>Long Beach Boot Camp</strong> & Armando Hart of <strong>Zero Point Performance</strong></p>
<h2></h2>
<p> </p>
<h2>Proceeds:</h2>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/09/Long_Beach_Cinematheque_Green-300x69.png" class="size_orig justify_inline border_" alt="" height="69" width="300" /></p>
<p style="padding-left: 30px;">A portion of the proceeds benefit the 501(c)(3) nonprofit <a href="http://lbcinema.org/" target="_blank">Long Beach Cinematheque</a> which is an organization dedicated to fostering the Long Beach film scene by providing opportunities for audiences to experience film classics on the big screen in Long Beach; by curating special events that incorporate film with live music and multimedia art; by collaborating with independent organizations and theatres in shared community events; by supporting with collaborative screenings the efforts and dreams of student filmmakers; and by welcoming guest speakers such as filmmakers and film historians to speak to audiences as part of their cinematic experience.</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042932012-08-29T16:11:37-07:002019-06-25T23:51:53-07:00Shame<p>Shame is “a painful emotion caused by consciousness of guilt, shortcoming, or impropriety” according to good ole Merriam Webster.</p>
<p>Feeling like you are the mistake rather than someone who has made a mistake is no way to get or stay motivated for any length of time. In fact it typically ends up in a spiral of inflicting all or nothing behaviors as well as mental anguish in not feeling like you can reach extreme standards. If you feel inherently unworthy, inept, or flawed, you won’t be motivated to do much other than beat yourself up for not being better.<a href="http://longbeachbootcamp.com/wp-content/uploads/2012/08/Enjoyable_Movement_Intuitive_Eating_Body_Love.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/08/Enjoyable_Movement_Intuitive_Eating_Body_Love.png" class="size_orig justify_inline border_" alt="" height="254" width="314" /></a> We can do better.</p>
<p>So what is the opposite of shame? Hmm… instead of going from one extreme to the next, how about we find ourselves some balance.</p>
<p>We want you to focus on being amazing and that includes feeling healthy. You can get healthy by focusing on three things:</p>
<p style="padding-left: 30px;">1) Enjoyable Movement</p>
<p style="padding-left: 30px;">2) Intuitive Eating</p>
<p style="padding-left: 30px;">3) Body Love</p>
<p>We know that what we focus on E X P A N D S. It’s incredible what happens when we focus on the positive changes we are making rather than the mistakes that limited us in our past. Stepping into change requires a shift. Are you ready for a new gear?</p>
<p>Real change begins within. What will shift within you when you start repeating these reminders for yourself?</p>
<p style="padding-left: 30px;">• Positive • Patient • Progress</p>
<p>How will you start to feel? How will it effect your motivation?<br>
Be kind to yourself and to others. Treat yourself and your body well.<br>
At Long Beach Boot Camp we are here to help you in your process.</p>
<p> </p>
<p>—</p>
<p>WHY SHAMING PEOPLE TO LOSE WEIGHT DOESN’T WORK</p>
<p>According to Amy Pershing, LMSW, director of the <a href="http://pershingturnercenters.com/" target="_blank">Pershing Turner Centers</a> in Annapolis, and clinical director for the <a href="http://www.stopcompulsiveeating.com/" target="_blank">Center for Eating Disorders</a> in Ann Arbor:</p>
<p style="padding-left: 30px;">I am always curious how people come to the idea that shame motivates positive change. As a culture, we seem to believe that validation, compassion and acceptance makes for lazy, out of control people, with no moral compass or willpower. Perhaps its our “Horatio Alger” myth, our “pull yourself up by your bootstraps” notion of personal success.</p>
<p style="padding-left: 30px;">We seem to believe this idea despite tremendous evidence to the contrary. Shame does not motivate anything except fear, and not infrequently, rebellion. Shame creates the antithesis of self care or self empowerment; it creates self-loathing and self-destruction. Yet we persist.</p>
<p style="padding-left: 30px;">Take the example of the “War on Obesity.” Somehow we seem to believe that what “fat” people need is a good swift kick in the pants to motivate them to drop those unwanted pounds (never mind that weight is largely genetically determined, and the longest lived people in study after study are classified as “obese”). It is simply stunning to me that with decades of shaming women (and girls, and increasingly men) and billions spent on diets (which boast a 95% failure rate), we still somehow think a frontal attack will solve the alleged ”problem.”</p>
<p style="padding-left: 30px;">And yet the rates of body dissatisfaction, eating disorders and weight-related bullying are higher than they have ever been. Seems only the dieting industry benefits. Hmmm.</p>
<p style="padding-left: 30px;">Perhaps our goal needs to be advocacy of health; not a “war” on anything, but instead an invitation to people of all sizes to take the very best care of their bodies possible.</p>
<p style="padding-left: 30px;">What if we were to value all shapes and sizes, as they are right now, and invite healthful eating (not dieting, but actually re-learning listening to and trusting body cues).</p>
<p style="padding-left: 30px;">What if, instead of billboards and advertising that invite stigma and shame, we teach our physical education instructors to make movement something every child can do?</p>
<p style="padding-left: 30px;">What if we demand healthful foods available to everyone? How about we decide, as a culture, to make it “shameful” to shame anyone? How about we intervene to stop the bully, not suggest the bullied child lose weight?</p>
<p style="padding-left: 30px;">If health is actually our societal goal here (and I’m not convinced it is), shame is the very worst tool we might employ to do the job. I think we would do well to focus our attention not on people in any size category, but on those doing the shaming, both individuals and corporations. How do they benefit? What is their motivation to engage in this attack? Perhaps it has happened to them. Perhaps they fear they might be next.</p>
<p>—</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042942012-08-29T02:48:35-07:002019-06-25T23:51:53-07:00Endive Salad<h2>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2012/07/Endive_Salad.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/07/Endive_Salad-150x150.jpg" class="size_orig justify_inline border_" alt="" height="150" width="150" /></a>Ingredients:</h2>
<p>Light and summery salad with few calories!</p>
<p>Endive Leaves</p>
<p>Mushrooms (sliced)</p>
<p>Carrots (shredded)</p>
<p>Green, red & orange bell pepper (chopped)</p>
<p>1 hard boiled egg (sliced – once cool)</p>
<p>Sprinkle of pine nuts</p>
<p>1 tbspn of Gorgonzola cheese</p>
<p>Pepper to taste</p>
<p>~Shannon’s Summer Endive Salad</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042952012-08-22T11:44:08-07:002019-06-25T23:51:53-07:00Too Few Calories<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/08/CalorieCalculatorLBBC.jpg" class="size_orig justify_inline border_" alt="" height="105" style="border: 1px solid black; margin: 3px;" width="238" /></p>
<p>While I find nutrition tracking apps like My Fitness Pal to be AMAZING tools to be successful with weight loss, I find them wanting in one very important way: when they suggest that you eat too few calories (i.e. 1200 calories/day).</p>
<p>It’s maddening to see people get discouraged from tracking just because they can’t manage to stay below their “recommended” 1200 calories. Holy smokes! It’s no wonder that they are struggling! That is too few calories for MOST EVERYONE – yes, even you!</p>
<p>Well, who would 1200 cals/day be an appropriate amount for? Based on our <a href="http://longbeachbootcamp.com/wp-content/uploads/2012/06/Long_Beach_Boot_Camp_Calorie_Calculator.xls" target="_blank">calculator</a> (using the Karvonen equation), this daily amount would be appropriate for someone who is a mere 5 feet tall, 39+ years old, and weighing only 100 pounds. This person would maintain their 100 pound weight by eating 1740 cals/day, so you can see that 1200 is a <em>bare minimum</em> for this individual.</p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2012/08/Calories_MFP.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/08/Calories_MFP.png" class="size_orig justify_inline border_" alt="" height="346" style="margin: 5px;" width="230" /></a>If you are using an app like My Fitness Pal, I encourage you to adjust your profile settings to reflect a daily value that is suggested in our <a href="http://longbeachbootcamp.com/wp-content/uploads/2012/06/Long_Beach_Boot_Camp_Calorie_Calculator.xls" target="_blank">calculator</a>. The easiest way to do this is to go to type in your minimum value (referencing our calculator) for your net calorie goal. You can also finagle with the settings to adjust along with your weight loss by entering that your Activity Level as sedentary and Weight Loss Goal of 1/2 pound a week – this usually comes close to the same number.</p>
<p>REMEMBER:</p>
<p style="padding-left: 30px;">Too few calories leads to tripping the stress response. Don’t mess with your hormones like that. My guess is your belly doesn’t need any extra padding.</p>
<p> </p>
<p> </p>
<p>OTHER TIPS:</p>
<p style="padding-left: 30px;">To figure out how much you should be eating each meal …</p>
<p style="padding-left: 30px;">If your minimum is 1300-1500:</p>
<p style="padding-left: 60px;">Take your minimum calorie goal and subtract 300. Then divide it by 3.<br>
These are your goals for your Breakfast, Lunch & Dinner.<br>
Your mid-morning & mid-afternoon snack can then be 150 calories each.<br>
Adjust as you add exercise, but know that it’s better to keep your breakfast & lunch larger than your dinner.</p>
<p style="padding-left: 30px;">If your minimum is 1550-1800:</p>
<p style="padding-left: 60px;">Take your minimum calorie goal and subtract 400. Then divide it by 3.<br>
These are your goals for your Breakfast, Lunch & Dinner.<br>
Your mid-morning & mid-afternoon snack can then be 200 calories each.<br>
Adjust as you add exercise, but know that it’s better to keep your breakfast & lunch larger than your dinner.</p>
<p style="padding-left: 30px;">If your minimum is 1850-2000:</p>
<p style="padding-left: 60px;">Take your minimum calorie goal and subtract 500. Then divide it by 3.<br>
These are your guidelines for your Breakfast, Lunch & Dinner.<br>
Your mid-morning & mid-afternoon snack can then be 250 calories each.<br>
Adjust as you add exercise, but know that it’s better to keep your breakfast & lunch larger than your dinner.</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042962012-08-22T10:33:05-07:002019-06-25T23:51:53-07:00Poisson Cru – “Tahitian Salad”<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2012/08/Poisson_Cru.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/08/Poisson_Cru.png" class="size_orig justify_inline border_" alt="" height="397" width="397" /></a>Poisson Cru is a staple French Polynesian dish. It is so easy to make & once the ingredients are prepped, it takes less than 5 minutes to put together.</p>
<p>Enjoy this Tahitian salad!</p>
<h3>Ingredients:</h3>
<p style="padding-left: 30px;">1 pound – High Grade Ahi Tuna</p>
<p style="padding-left: 30px;">1/2 cup – Lime Juice (or 3-4 limes worth – not sour ones!)</p>
<p style="padding-left: 30px;">1/2 cup – Coconut Milk (preferably fresh, but canned works too – I typically use organic light coconut milk)</p>
<p style="padding-left: 30px;">1/2 cup – Cucumber – peeled sliced & seeded</p>
<p style="padding-left: 30px;">1 Tomato – chopped</p>
<p style="padding-left: 30px;">1 Carrot – shredded</p>
<p style="padding-left: 30px;">1/2 small Onion – finely chopped</p>
<p style="padding-left: 30px;">3 tbsp – Cilantro – minced (optional)</p>
<p style="padding-left: 30px;">1 Scallions minced (optional)</p>
<h3>Preparation:</h3>
<p style="padding-left: 30px;">1. Prepare the Ahi by slicing into 1/2″ cubes & soaking in lightly Salted fresh Water while you prepare the Veggies.</p>
<p style="padding-left: 30px;">2. Prepare Veggies as listed above, then drain the Salt Water from the bowl.</p>
<p style="padding-left: 30px;">3. Add the Lime juice. Toss the Ahi to work in the Lime juice for about 2-3 minutes. Drain the extra lime juice from the bowl, leaving only a bit (depending on how much you like lime).</p>
<p style="padding-left: 30px;">4. Add the Veggies (including optional Cilantro & Scallion) & toss.</p>
<p style="padding-left: 30px;">5. Pour in the Coconut Milk & toss. (I tend to skimp on the milk to avoid extra calories, but coconut milk is really good for you!)</p>
<p style="padding-left: 30px;">6. Add salt to taste & serve.</p>
<p style="padding-left: 30px;">7. For an extra touch, serve in the coconut shell. This dish is often served with rice</p>
<h4>Total Calories: 667</h4>
<p>Enjoy!</p>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042972012-08-18T12:30:44-07:002019-06-25T23:51:54-07:00Fight Back Fitness Challenge<p><img src="https://fbcdn-profile-a.akamaihd.net/hprofile-ak-snc4/372906_426327684085017_349350099_n.jpg" class="size_orig justify_inline border_" alt="Fight Back Fitness Challenge" height="160" style="left: -5.88%;" width="179" /></p>
<p>WHEN:<br>
September 9th 8:00 am</p>
<p>WHERE:<br>
Los Angeles Historic Park</p>
<p>WHAT:<br>
This is a 3 mile course (3 1-mile loops) along the dirt running path at LA Historic State Park. Along the sides of the course, there will be 15 Obstacle Stations set up for you to challenge yourself, and test your skills.</p>
<p><img src="https://main.acsevents.org/images/cvupload/26/958/cv_30_56665.jpg" class="size_orig justify_inline border_" alt="park" height="312" width="200" /></p>
<p>These obstacles will be hosted by Fitness Trainers from around Los Angeles, and will feature elements of boxing, cross fit training, and boot camp drills. Participants will receive a check for completing each obstacle station along the course, and can skip any obstacles they do not feel comfortable completing.</p>
<p>Post Race, participants will recieve a goody bag, and there will be an expo station with products, food, and massages.</p>
<p>WHY:<br>
To serve the community impacted by cancer through the American Cancer Society.</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042982012-08-13T08:44:30-07:002019-06-25T23:51:54-07:00Boot Camp Surf School<h1>Come and get your surf “stoke”!<br>
<a href="http://longbeachbootcamp.com/wp-content/uploads/2012/08/Surfing_Pic1.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/08/Surfing_Pic1-150x150.jpg" class="size_orig justify_inline border_" alt="Boot Camp Surfing Lessons" height="200" width="200" /></a>
</h1>
<p>Learn how to <strong>stand up and catch</strong> your 1st wave or become better at catching your 101st wave!</p>
<p>Shannon Paul will take you out in the water and teach you all the basics of surfing. Learn how to paddle out, have control of your board, feel safe in the water and most importantly have fun riding waves! Surfing is a beautiful sport and past time. Learn how to bring surfing into your life & feel confident doing it.</p>
<p>If your “friend” has ever taught you how to surf, you will really appreciate these lessons.</p>
<ul>
<li>No more getting “pummeled” by the waves and feeling frustrated.</li>
<li>Feel safe and in control of your surf session.</li>
<li>Stand on the board and ride one to shore!</li>
</ul>
<h2 style="text-align: right;">Call 562.343.5230 to Register</h2>
<h2>What can I expect?</h2>
<ul>
<li>You will have group and one-on-one lessons.</li>
<li>Learn good habits and un-do bad ones.</li>
<li>Learn how to have fun, expend less energy and have the time of your life.</li>
</ul>
<h2>We will go over:</h2>
<ul>
<li>Sand Training</li>
<li>Paddling</li>
<li>Strength training for surfing</li>
<li>Pop up training</li>
<li>Duck diving</li>
<li>Turtle rolls</li>
<li>Water safety</li>
<li>& much more</li>
</ul>
<h2></h2>
<h2><strong>Where:</strong></h2>
<div>
<ul>
<li>Sign up to secure location. Location determined by surf report for safety and fun. Usually near Sunset or Huntington Beach.</li>
</ul>
</div>
<h2><strong>When: Arrive at 6:45am</strong></h2>
<div>
<ul>
<li>Lessons are from 7:00am – 9:00am</li>
<li>9:30am grab “breakie” across the street with your new surf buddies.</li>
</ul>
</div>
<h2><strong>What to Bring:</strong></h2>
<div>
<ul>
<li>Wear bathing suit/swim trunks.</li>
<li>Bring a towel and some water.</li>
<li>Make sure to eat a little something before you get there.</li>
<li>Sunscreen</li>
<li>Cash for breakfast afterwards.</li>
</ul>
</div>
<h2><strong>How Much:</strong></h2>
<div>
<ul>
<li>1 person $100</li>
<li>2 people $60 per person ($120)</li>
<li>4 people $50 per person ($200)* <a href="http://clients.mindbodyonline.com/ws.asp?studioid=22907&stype=41&prodid=155"><br>
</a>(4 people max per instructor)</li>
<li>*We can build a group for you based on availability. If you do not have a group of 4, you will be charged the 2 person or 1 person price)</li>
</ul>
</div>
<h2><strong>Rentals/Surfboard/Wetsuit:</strong></h2>
<ul>
<li>Must Register for Surf Lessons 2 days prior to event to secure rentals.</li>
<li>Rentals must be picked up the day prior by 6:30pm.</li>
<li>Once registered, we will call to discuss rentals.</li>
</ul>
<div>Surfboard* $25/day paid to rental company</div>
<div>Wetsuit* $15/day paid to rental company</div>
<div>*Bring your own or borrow from a friend = Free</div>
<div></div>
<h1>Call Now to Register 562.343.5230</h1>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58042992012-08-12T12:18:53-07:002019-06-25T23:51:54-07:00My Fitness Pal<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2012/08/MyFitnessPal.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/08/MyFitnessPal.png" class="size_orig justify_inline border_" alt="" height="61" width="228" /></a></p>
<p> </p>
<p>We love how many people are getting awareness and accountability through <a href="http://www.myfitnesspal.com/" target="_blank">MyFitnessPal</a>!<br>
Tracking helps you lose 2x the weight & 3x as much when you have support from friends – how’s that for motivation?! <img src="https://s.w.org/images/core/emoji/11/72x72/1f609.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /></p>
<p style="padding-left: 30px;">– Use My Fitness Pal online or on your phone app. FREE!<br>
– Find someone in class who is using it too. Stay connected and accountable!<br>
– Easy entry</p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/08/MFP_Totals_Goals.png" class="size_orig justify_inline border_" alt="" height="346" style="margin: 3px;" width="230" /></p>
<p style="padding-left: 60px;">Set Reminders<br>
Barcode Scanner<br>
Frequently or Recently entered items<br>
Copy a friend’s meal to your diary<br>
+ Meal Saver</p>
<h2>TIPS:</h2>
<p style="padding-left: 30px;">1) Get most of your calories by 4pm & have fish & veggies (low glycemic) for dinner.<br>
2) Use our <a href="http://longbeachbootcamp.com/wp-content/uploads/2012/06/Long_Beach_Boot_Camp_Calorie_Calculator.xls" shape="rect" target="_blank">Calorie Calculator</a> to determine your daily calorie goal.<br>
3) Customize your calorie goal to your Minimum Calories or +50 kcals.Go online to Settings > Goals > Change (for iPhone More > Edit Profile)<br>
4) Add your exercise. Boot Camp = Circuit Training (general).<br>
5) View Daily or Weekly Totals vs Goals – includes graphs & pie charts!<br>
6) Change ‘Snacks’ to ‘Snack 1’ & + ‘Snack 2’ & ‘Extras’<br>
Go online to Settings > Diary Setting > Meal Names</p>
<p> </p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/08/MFP_News.png" class="size_orig justify_inline border_" alt="" height="346" style="margin: 3px;" width="230" /></p>
<h2>Get social and get even more accountability…</h2>
<h2>Friend us!</h2>
<p style="padding-left: 30px;">Jo Hendrix username: hendi888<br>
Shannon Paul username: shannonpaul1<br>
Sami Reed username: samireed</p>
<p>Diary Sharing Settings > Share with Friends Only</p>
<p style="padding-left: 30px;">Extra accountability<br>
Meal ideas from friends!<br>
Request feedback from staff</p>
<h3></h3>
<h3></h3>
<h3>LIKE TO GO ALL OUT?</h3>
<p style="padding-left: 30px;">Get the <a href="http://www.myfitnesspal.com/apps/show/fitbit" target="_blank">Fit Bit Ultra</a> which is not only a pedometer, but also an altimeter & calorie tracker for your expenditures which you can link with My Fitness Pal. NOTE: It’s not accurate to the T, but it’s another great awareness tool to help motivate you. Cheers!</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043002012-08-10T13:41:23-07:002019-06-25T23:51:54-07:00Heart Rate Training<p> </p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/08/Heart_Rate_Monitor.png" class="size_orig justify_inline border_" alt="" height="276" width="216" /></p>
<p>Heart rate is the best way to monitor your effort during exercise & stick with your training goals. Matching your heart rate with your training zone is key to reaching your goals.</p>
<p><strong>Remember</strong>: If you are new or just returning to exercise, you want to get comfortable being uncomfortable, but don’t burn hot & burn out. Don’t do too much too soon as that could result not only in fatigue, but also overtraining and eveninjury.</p>
<p>1) Maximum Heart Rate<br>
2) Resting Heart Rate<br>
3) Heart Rate Reserve<br>
4) Target Heart Rate</p>
<p>a) 50-70% = Fat-Burning Zone (Warm Up Run, Long Run, Recovery)<br>
b) 70-80% = Aerobic Zone (Most of Boot Camp, Short Runs)<br>
c) 80-100% = Anaerobic Zone (Sprints, Burpies & full body exercises)</p>
<h3>Determine your Max, Resting & Reserve Heart Rates</h3>
<p>1) To determine your maximum heart rate you could do a simple equation, or push yourself to your limits. To get the simple answer, subtract your age from 220. If you are in superb shape this number may be 10-20 beats per minute (bpm) higher or lower than your age-predicted number.</p>
<h4>
<strong>Example</strong>: If you are 40 years old… <strong><br>
MHR </strong>= 220-40=<strong> 180 bpm</strong>
</h4>
<p>2) Resting heart rate is best determined by taking your pulse when you wake up, before you get out of bed. For consistency, do this a few days in a row. Your heart rate will fluctuate based on a number of factors including body position, hydration, stress, etc. This is one thing you wanna take while laying down and calm.</p>
<h4>
<strong>Example</strong>: 3 mornings were evaluated & your values were 78, 82, 80… <strong><br>
RHR </strong>= (78+82+80)/3= <strong>80 bpm</strong>
</h4>
<p>3) Heart rate reserve is simply your maximum heart rate minus your resting heart rate. This value is the range available for exercise which we will use to determine percentages and training zones.</p>
<h4>
<strong>Example</strong>: based on the above calculations…<strong><br>
HRR</strong> = 180-80= <strong>100 bpm</strong>
</h4>
<p>4) Your target heart rate is calculated by determining which training zone you are gearing toward. All that gear out there makes things confusing but the folks at this website really help clear it up <a href="https://bestcampinghammockgear.com/comparisons" style="color: #4a4a4a; font-weight: normal; text-decoration: none;">https://bestcampinghammockgear.com/comparisons</a>.</p>
<h3>Determining Training Zones with Heart Rate Reserve</h3>
<p>There are different energy systems that create ATP (ie energy) for your body. When oxygen is used we call it aerobic, and when there is no oxygen, anaerobic. Your body can also create energy using fat (glycerol & free fatty acids), carbohydrate (glycogen) and protein (amino acids).</p>
<p>a) Fat Burning 50-60%<br>
While fat can be deposited as an energy store in the body, it is less accessible and therefore too slow a system for very intense activity. Your warm up run should be about 6% while your active recovery should be 50-60%. This zone does not burn the largest number of calories, however it does burn the largest percentage of fat calories. <strong>You will burn more fat calories at higher intensities</strong>.</p>
<h4>Example: Based on the above calculations…<br>
50% of 100 bpm is 50. 70% of 100 is 70. After adding the resting heart rate (80 bpm) back in, you get your range for most efficient fat-burning. = 130-150 bpm</h4>
<p>b) Aerobic 70-80%</p>
<h4>Example: Based on the above calculations…<br>
70% of 100 bpm is 70. 80% of 100 is 80. After adding the resting heart rate (80 bpm) back in, you get your range for your optimal aerobic training zone. = 150-160 bpm</h4>
<p>c) Anaerobic 80-95%</p>
<h4>Example: Based on the above calculations…<br>
80% of 100 bpm is 80. 95% of 100 is 95. After adding the resting heart rate (80 bpm) back in, you get your range for your optimal anaerobic training zone. = 160-175 bpm</h4>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043012012-08-07T18:06:58-07:002019-06-25T23:51:54-07:00Getting Started<h3>
10 Tips to Get You Started & Keep You on Track</h3>
<p>1. Start <strong>moderate</strong> and work your way up. Don’t end up with an <a title="Got Pain?" href="http://longbeachbootcamp.com/got-pain">injury</a> before you get started.</p>
<p>2. Get into the right pair of <a title="Old Shoe Test" href="http://longbeachbootcamp.com/old-shoe-test">shoes</a>.</p>
<p>3. Get the right <strong>gear</strong> – think yoga mat, correct weights (beg, int, adv), get a good boot camp issued band or quality alternative at 20-20lbs resistance. The others are not worth it.</p>
<p>4. Stay <strong>hydrated</strong>. Women 2-2.5 liters a day, Men 2.5-3</p>
<p>5. <strong>Eat</strong> 5 – 6 small meals a day.</p>
<p>6. Set yourself up with a <strong>schedule</strong>, plan out what days you will workout this week and the following weeks. Schedule yourself a rest day. Your body needs a day where you are not doing vigorous exercise. This allows your body to recover and build the necessary muscle.</p>
<p>7. Tell a <strong>friend</strong> you are working out or better yet get yourself a workout buddy. Boot camp is filled with people who have your same goals. If you don’t know someone who has your goals, you will most likely meet someone in class. Exchange phone numbers and keep each other accountable to showing up…even when a “excuse” sounds more inviting.</p>
<p>8. Have <strong>patience</strong>. Getting to a goal doesn’t happen overnight. Be realistic about the amount of time it should take to be at your goal. Schedule an evaluation to map out how and how long it will take to get to your goal.</p>
<p>9. Choose <strong>one small goal</strong> at a time. Make life style changes that you CAN keep for a lifetime. Once you have mastered one, move on to the next. Maybe just making fitness a goal 3 x a week is the first step. Once that is mastered, then start on your next goal.</p>
<p>10. <strong>Enjoy the process</strong>. “Life is a journey not a destination” ~Ralph Waldo Emerson</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043022012-08-07T05:30:21-07:002019-06-25T23:51:54-07:00Training May-Treanor: Armando Hart Overcomes Hurdles, Helps Misty Go for Gold<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2012/08/ArmandoHart_CSULB.jpeg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/08/mistytraining2.jpeg" class="size_orig justify_inline border_" alt="" height="386" width="620" /></a>The track at Cal State Long Beach is a serene and spacious place. The nearby Pyramid adds a mystical element to the scene. Both of these athletic venues radiate the aura of greatness—championships have been won, world records have been set and countless athletes have poured their hearts into the pursuit of greatness here.</p>
<p>Two of those athletes—CSULB alums Misty May-Treanor and Armando Hart—forged a bond many years ago which is now paying big dividends. Hart has been instrumental in helping May-Treanor recover from a catastrophic injury, regain her championship form and make a bid for a 3rd consecutive Olympic gold medal in beach volleyball.</p>
<p>May-Treanor’s volleyball career is the stuff of legend. She earned two indoor volleyball state championships at Newport Harbor High, had a 36-0 record and an NCAA championship at CSULB in 1998, and, along with her partner Kerri Walsh Jennings, won Olympic beach volleyball gold medals in Athens and Beijing. It’s less widely known that Misty was an outstanding high jumper as well–she finished second at the California High School State Championships in ’93.</p>
<p>Armando Hart was known as Jaime Barragan (he later changed his name as part of a personal transformation) and was captain of the CSULB track team in 1995 when he met May-Treanor, who was then an unmarried Misty May. May was on the team using the high jump as a supplement to her volleyball skills. Hart was an outstanding sprinter who held the school records in the 100 and 200-meter dashes. The two developed a great camaraderie as they pursued excellence in their respective endeavors.</p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/08/ArmandoHart_CSULB.jpeg" class="size_orig justify_inline border_" alt="" height="445" style="margin: 5px;" width="335" /></p>
<p>Hart’s running career was on the rise in 1996 when disaster struck. He’d qualified for the Atlanta Olympics and was set to compete, but he tore a hamstring muscle while training, which ended his Olympic dream. Hart is a relentlessly positive thinker, though, and he sees his injury as the best thing that ever happened to him. A series of random encounters kept his friendship with May-Treanor going.</p>
<p>“Misty and I had a couple of chance encounters in the years after college,” says Hart, “but in ’09 when we ran into each other again, it seemed like more than a coincidence.”</p>
<p>Hart had been developing his skills as a fitness trainer and gained a greater understanding of track greatness by training with Olympic champion Carl Lewis. But in 2009, he was a bit lost.</p>
<p>“I got to the point where one day I literally asked the Universe for guidance,” he says, “and the answer was, ‘Go to a car wash.'” Sure enough, he went to get his car washed and happened to run into May-Treanor. The two finally made a vow to start training together.</p>
<p>May-Treanor was at a crossroads in her life as well: after the Beijing Olympics, she’d signed on as a <em>Dancing With The Stars</em> contestant and was making quite a splash on the show before she ruptured an achilles tendon during a rehearsal. The achilles tendon is the biggest and strongest tendon in the human body. To rupture it is often an athletic deal-breaker and even Hart wondered if May-Treanor would ever return to volleyball. “I thought she was done,” he says.</p>
<p> </p>
<p>May-Treanor applied her positivity and drive to the rehab process and eventually joined Hart at the CSULB track to benefit from his cerebral and highly developed coaching style. Little by little, she regained the confidence to commit to another Olympic campaign.</p>
<p>A typical track workout with May-Treanor would begin with an “active, dynamic warm-up to get the upper and lower body in harmony,” says Hart. The warm-up also included drills that simulate movements used in volleyball competition. The main substance of the workout included pulling football sleds, running hills in a CSULB parking structure and running while being held back by resistance bands. May-Treanor also did volleyball drills while working with 15 lb. medicine balls.</p>
<p>“Throughout the workout, I’d remind her to focus on her breathing as a cue for being present,” says Hart.</p>
<p>Hart and May-Treanor trained at CSULB throughout 2010. Hart was delighted when early last year Misty told him she was going to go for gold medal number three in London.</p>
<p>Hart says he has to remind himself to breathe deep and relax while following his friend’s London exploits. But, gazing out across the track where he and May-Treanor spent so many hours transforming themselves, he seems quite content.</p>
<p>“No matter what happens, she’s already won,” he says.</p>
<div></div>
<p><em>Armando Hart offers a variety of fitness training programs to the public, and is also providing off-season training to promising high school athletes. You can read more about Armando at <a href="http://zeropointperformance.com/" target="_blank">zeropointperformance.com</a>; you can email him at <a href="mailto:zeroptmethod@gmail.com">zeroptmethod@gmail.com</a> or call him at (562) 972-6603.</em></p>
<p>—</p>
<p>From: http://www.lbpost.com/sports/2000000788-training-may-treanor-armando-hart-overcomes-hurdles-helps-misty-go-for-gold</p>
<p>—</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043032012-07-30T14:17:03-07:002019-06-25T23:51:54-07:00Energy Balls<h1>Kim’s Energy balls- <a href="http://longbeachbootcamp.com/wp-content/uploads/2012/07/Energy_Balls.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/07/Energy_Balls-150x150.jpg" class="size_orig justify_inline border_" alt="" height="150" width="150" /></a>
</h1>
<div>
<div>
<div></div>
<div>1 cup Sunflower seeds</div>
<div>1 cup Almonds</div>
<div>1/2 cup Gogie berries</div>
<div>1/4 cup coconut oil</div>
<div>(8) Dates</div>
<div>1/4 cup (Optional) ground flax seeds or fresh chai seeds</div>
<div></div>
<div>Soak dates in a bowl for a few minutes to soften.</div>
<div>Mix all ingredients in bowl. Add to food processor, blender, magic bullet or any other fine chopping device.</div>
</div>
<div></div>
<div>Use small amounts to round up into balls. Refrigerate! Balls are good for one week.</div>
</div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043042012-07-08T15:24:34-07:002019-06-25T23:51:54-07:00Conquer The Bridge<h3 style="padding-left: 30px;">What is Conquer The Bridge?</h3>
<p style="padding-left: 60px;">An exciting event that allows us to Walk/Run 5.3 miles over the Vincent Thomas bridge from San Pedro & back. The views are incredible and the opportunity is only available once a year.</p>
<p><iframe class="youtube-player" type="text/html" width="1200" height="705" src="http://www.youtube.com/embed/vDfDu9elr-c?version=3&rel=1&fs=1&autohide=2&showsearch=0&showinfo=1&iv_load_policy=1&wmode=transparent" allowfullscreen="true" style="border:0;"></iframe></p>
<h3 style="padding-left: 30px;">When is the event?</h3>
<p style="padding-left: 60px;">Labor Day, Monday September 3rd 2012 at 8am.<br>
Arrive by 7:00am.<br>
Warm Up with Armando at 7:30ish<br>
Run the race: 8am<br>
(No boot camp classes on Labor Day)</p>
<h3 style="text-align: left; padding-left: 30px;">Where is the event? Where do we meet you?</h3>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/05/CTB_Course-300x198.png" class="size_orig justify_inline border_" alt="" /></p>
<p style="text-align: left; padding-left: 60px;"><strong>Location of Bridge:</strong></p>
<p style="text-align: left; padding-left: 90px;"><strong></strong>San Pedro/Port of Los Angeles<br>
Vincent Thomas Bridge<br>
Harbor Blvd Port of Los Angeles, San Pedro, CA</p>
<p style="text-align: left; padding-left: 60px;"><strong>Meet:</strong></p>
<p style="text-align: left; padding-left: 90px;"><strong></strong>At <strong>Restaurant Grinder’s </strong>(handi-access ramp)<br>
Near the Start Line on Harbor at 5th St in front of the Handi-access ramp.</p>
<p style="text-align: left; padding-left: 60px;"><strong>Directions from Long Beach:<br>
(the bridge will be closed to driving traffic):</strong></p>
<p style="text-align: left; padding-left: 90px;"><strong></strong>710 North<br>
405 North to<br>
110 South to San Pedro<br>
Exit Gaffey<br>
Turn Left on Gaffey<br>
Turn Left on 5th St and find parking.<br>
<strong><br>
Walk</strong> to the corner of 5th/Harbor to meet at Grinders (on the corner)</p>
<p style="padding-left: 90px;">Plan about 35 minutes for drive/parking time if you are coming from Belmont Heights. Arrive by 7:00am to pick up your packet & shirt and to warm up by 7:30/7:45am to race at 8:00am.</p>
<h3 style="text-align: left; padding-left: 30px;">Who can join your group?</h3>
<p style="text-align: left; padding-left: 60px;">All are welcome to join our group for the discount – even if not a boot camper!</p>
<h3 style="text-align: left; padding-left: 30px;">Why would we join?</h3>
<p style="text-align: left; padding-left: 60px;">Because events are fun with the great energy and love for fitness that it inspires! We also know there are lots of BBQs so this is a great way to get your day off to a healthy start for your Labor Day festivities! Boot Camp will not be offered on this holiday, but our group discount for the event is!</p>
<h3 style="text-align: left; padding-left: 30px;">How do we join?</h3>
<p style="text-align: left; padding-left: 60px;">Download & print your application. Fill out and turn into a trainer or our office before August 24th along with your check (or cash) for $30. Please make check payable to CTB 4.</p>
<p style="text-align: left; padding-left: 60px;">Learn more at www.conquerthebridge.com</p>
<p style="text-align: left; padding-left: 60px;"><a href="http://conquerthebridge.com/PDFs/Application-2012.pdf" target="_blank"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/05/Download_App_for_Vincent_Thomas_Bridge.jpg" class="size_orig justify_inline border_" alt="" /></a></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043052012-07-05T11:59:19-07:002019-06-25T23:51:54-07:00Heirloom Tomato Salad<h2>Ingredients:<a href="http://longbeachbootcamp.com/wp-content/uploads/2012/07/Tomato_Summer_Salad.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/07/Tomato_Summer_Salad-150x150.jpg" class="size_orig justify_inline border_" alt="" height="150" width="150" /></a>
</h2>
<p>2 Heirloom tomato’s (2 different colors) – sliced</p>
<p>1 cucumber – sliced</p>
<p>basil – sliced and added to taste</p>
<p>1 tbsp olive oil</p>
<p>1 tbsp balsamic</p>
<p>1 tbsp pepitas (pumpkin seeds, cooked, unsalted)</p>
<p>Red chili flakes to taste</p>
<p>~Karen Shun’s Recipe</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043062012-07-05T11:42:48-07:002019-06-25T23:51:54-07:00Quinoa Salad<h2>Ingredients:<a href="http://longbeachbootcamp.com/wp-content/uploads/2012/07/Quinoa_Salad.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/07/Quinoa_Salad-150x150.png" class="size_orig justify_inline border_" alt="" height="150" width="150" /></a>
</h2>
<p>Quinoa – Follow Directions on box</p>
<p>Celery</p>
<p>Carrots</p>
<p>Green/Red Bell Pepper</p>
<p>Tomato</p>
<p>Cucumber</p>
<p>Sunflower Seeds</p>
<p>Chopped Basil</p>
<p>Lemon Juice</p>
<p>Dash of Salt</p>
<p>Pepper</p>
<p>Add all ingredients to taste</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043072012-07-01T09:48:13-07:002019-06-25T23:51:54-07:00Team Spirit – Breast & Ovarian Cancer Walk 10k<h2></h2>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/08/Team_Spirit.png" class="size_orig justify_inline border_" alt="" height="135" width="864" /></p>
<h2>When</h2>
<p style="padding-left: 30px;">Sept 15th in the morning.</p>
<h2>Where</h2>
<p style="padding-left: 30px;">Long Beach – near Belmont Shore</p>
<h2>What</h2>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/08/Team_Spirit_Shirt.png" class="size_orig justify_inline border_" alt="" height="177" width="179" /></p>
<p style="padding-left: 30px;">Join Team Betty & Lori (boot campers) in a 10K walk to raise funds for research to cure & prevent breast & ovarian cancer. Betty & Lori are both survivors and we want to support them!</p>
<h2><a href="http://www.teamspiritonline.org/" target="_blank">Register Now</a></h2>
<h2>More info to come <img src="https://s.w.org/images/core/emoji/11/72x72/1f642.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" />
</h2>
<p> </p>
<p> </p>
<hr> <a title="whois directory" href="http://www.whoiso.xyz">whois directory</a> .
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043082012-06-20T12:20:08-07:002019-06-25T23:51:54-07:00Caprese Sticks<p> </p>
<p> </p>
<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2012/06/Caprese_Sticks_CBS.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/06/Caprese_Sticks_CBS-150x150.png" class="size_orig justify_inline border_" alt="" /></a>1 Container Trader Joe’s marinated mozzarella balls<br>
1 bunch fresh basil<br>
1 container of cherry tomatoes<br>
Balsamic</p>
<p>Alternate mozzarella, basil and tomato on wooden skewer, drizzle some balsamic and enjoy!</p>
<p>Boot Camper Recipe</p>
<p> </p>
<p>Credit: CBS – Photo</p>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043092012-06-14T15:51:28-07:002019-06-25T23:51:54-07:00Mantras<h2>Sometimes we just need to keep FOCUS.</h2>
<h2>Here are some things to help you through in your time of need.</h2>
<h2 style="padding-left: 30px;">Mantras for:</h2>
<h3 style="padding-left: 60px;">
<a title="Mantras for Getting to Class" href="http://longbeachbootcamp.com/blogs/jos-blogs/mantras-for-getting-to-class-2284">Getting to Class</a><br>
<a title="Pushing Through Tough Workout Moments" href="http://longbeachbootcamp.com/blogs/training-tips/pushing-through-tough-workout-moments-2288">Pushing Through Tough Workout Moments</a><br>
<a title="Resisting Calorie Dense Foods" href="http://longbeachbootcamp.com/blogs/jos-blogs/resisting-calorie-dense-foods-2292">Resisting Calorie Dense Foods</a><br>
<a title="Portion Control" href="http://longbeachbootcamp.com/blogs/jos-blogs/portion-control-2294">Portion Control</a>
</h3>
<h2><a href="http://longbeachbootcamp.com/wp-content/uploads/2012/06/What_You_Focus_On_EXPANDS.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/06/What_You_Focus_On_EXPANDS-300x133.png" class="size_orig justify_inline border_" alt="" height="133" width="300" /></a></h2>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043102012-06-13T18:12:09-07:002019-06-25T23:51:54-07:00Portion Control<p>• I can still have this. I’m just going to put it aside for a couple hours.</p>
<p>• I can drink a glass of water and feel good about eating a good portion.</p>
<p>• I can rationalize more low-glycemic veggies, but otherwise I’m good.</p>
<p>• I am eating more frequently so that I can keep my meals smaller & my engine running better.</p>
<p>• Extra calories mean extra workouts.</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043112012-06-13T18:09:12-07:002019-06-25T23:51:54-07:00Resisting Calorie Dense Foods<p>• I am proud of myself and the healthy choices I am making to reach my goals. I’ve worked to hard in boot camp to throw it away on this.</p>
<p>• I am treating myself well with foods that make me feel fresh sexy light instead of heavy, tired and bloated.</p>
<p>• Staying strong doesn’t just affect me physically, but mentally.</p>
<p>• I am serving my lasting big picture goal instead of my temporary instant gratification.</p>
<p>• I have other options that will make me feel better about myself.</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043122012-06-13T18:00:32-07:002019-06-25T23:51:54-07:00Pushing Through Tough Workout Moments<p style="padding-left: 30px;">• This is when it counts. Finish strong!</p>
<p style="padding-left: 30px;">• You can do anything for 2 minutes.</p>
<p style="padding-left: 30px;">• I am a CHAMPION of this hill!</p>
<p style="padding-left: 30px;">• Your body will respond to what your mind tells it. Stay positive.</p>
<p style="padding-left: 30px;">• Push through the burn to earn your way back into those sexy jeans!</p>
<p style="padding-left: 30px;">• Just DO it.</p>
<p style="padding-left: 30px;">• Don’t let what you cannot do interfere with what you CAN DO.</p>
<p style="padding-left: 30px;">• Stronger, Faster, More FIT!</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043132012-06-13T17:55:06-07:002019-06-25T23:51:55-07:00Mantras for Getting to Class<p style="padding-left: 30px;">• I love how I feel after I workout.</p>
<p style="padding-left: 30px;">• I will not let this beat me. This bed (or job etc.) will not win!</p>
<p style="padding-left: 30px;">• I will be proud of myself after I workout.</p>
<div style="padding-left: 30px;">• I will make time to give to myself and my health. I am a priority and I must take good care of myself if I am to take good care of others. I am setting an example to my children/family of what I want for them.</div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043142012-06-13T16:21:22-07:002019-06-25T23:51:55-07:00Conquer The Bridge 2011We had a blast running the Vincent Thomas Bridge on Labor Day 2011! Can't wait to do it again Labor Day, Monday September 3rd 2012!Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043152012-06-13T13:42:13-07:002019-06-25T23:51:55-07:00Inspirational Quotes<h3>Here are some quotes that inspire us.<br>
Hopefully you can find one or two to hold onto when things get challenging in your world.</h3>
<p>“What lies behind us and what lies before us are tiny matters compared to what lies within us.”<br>
~ Ralph Waldo Emerson</p>
<p>A goal without a plan is just a wish.<br>
~ Antoine de Saint Exupery</p>
<p>Be always at war with your vices, at peace with your neighbors, and let each New Year find you a better man.<br>
~ Benjamin Franklin</p>
<p>“Simply see that you are at the center of the universe, and accept all things and beings as parts of your infinite body. When you perceive that an act done to another is done to yourself, you have understood the great truth.”<br>
~ Lao Tzu</p>
<p>“Success in life could be defined as the continued expansion of happiness and the progressive realization of worthy goals. It’s the ability to effortlessly fulfill your deepest desires”<br>
~ Deepak Chopra</p>
<p>Don’t compromise your self, you’re all you got.<br>
~ Janis Joplin</p>
<p>No matter how good you are, you can always get better.<br>
~ Tiger Woods</p>
<p>To eat is a necessity, to eat intelligently is an art.<br>
~ La Roucheauld</p>
<p>In the beginner’s mind there are many possibilities, in the expert’s mind there are few.<br>
~ Shunryu Suzuki-Roshi</p>
<p>Your mind is your instrument. Learn to be its master and not its slave.<br>
~ Remez Sasson</p>
<p>Plant the seed of meditation and reap the fruit of peace of mind.<br>
~ Remez Sasson</p>
<p>A calm mind is not disturbed by the waves of thoughts.<br>
~ Remez Sasson</p>
<p>Even masters had to take the first step, so can you.<br>
~ Remez Sasson</p>
<p>You switch off the engine of your car, so why don’t you switch off the engine of your mind?<br>
~ Remez Sasson</p>
<p>“Failure is simply the opportunity to begin again, this time more intelligently.”<br>
~ Henry Ford</p>
<p>“Happiness is like a butterfly: the more you chase it, the more it will elude you, but if you turn your attention to other things, it will come and sit softly on your shoulder…”<br>
~ Thoreau</p>
<p>“The journey is the destination.”</p>
<p>“The mind is everything. What you think, you become….”<br>
~ Buddha</p>
<p>“Success is a lousy teacher. It seduces smart people into thinking they can’t lose.”<br>
~ Bill Gates</p>
<p>“There are many paths to the top of the mountain, but the view is always the same.”<br>
~ Chinese Proverb</p>
<p>“The past does not define you, the present does.”<br>
~ Jillian Michaels</p>
<p>“Why choose to fail when success is an option?”<br>
~ Jillian Michaels</p>
<p>“Selfish isn’t a dirty word. It means we take care of ourselves and are able to give back.”<br>
~ Jillian Michaels</p>
<p>The first step to getting the things you want out of life is this: Decide what you want.<br>
~ Ben Stein</p>
<p>The future depends on what we do in the present – Mahatma Gandhi</p>
<p>Put your future in good hands – your own.</p>
<p>The difference between ordinary and extraordinary is that little extra.<br>
~ Jimmy Johnson</p>
<p>Nobody ever drowned in his own sweat.<br>
~ Ann Landers</p>
<p>Whether you think you can or think you can’t, you’re right.<br>
~ Henry Ford</p>
<p>The greatest pleasure in life is doing what people say you cannot do.</p>
<p>The Only Failure is When You Say, “I Give Up.”</p>
<p>I would rather be 10 pounds heavier than worry about it everyday of my life…</p>
<p>I don’t know what the key to success is, but the key to failure is trying to please everyone.<br>
~ Bill Cosby</p>
<p>Pick battles big enough to matter, small enough to win.<br>
~ Jonathan Kozel</p>
<p>Little keys open big locks. Simple words reflect great thoughts. Your smile can cure heart blocks. So keep on smiling it rocks. Happy New Year 2012<br>
~ Unknown</p>
<p>Many people look forward to the New Year for a new start on old habits.<br>
~ Unknown</p>
<p>If training is hard, then winning will be easy, but if training is easy, then winning will be hard.<br>
~ Norman Harris</p>
<p>On this New Year, be someone you yourself can admire.<br>
~ Pearl Aman</p>
<p>The bad news is time flies. The good news is you’re the pilot.<br>
~ Michael Altshuler</p>
<p>A strong positive mental attitude will create more miracles than any wonder drug.<br>
~ Patricia Neal</p>
<p>If you focus on results, you will never change. If you focus on change, you will get results.<br>
~ Jack Dixon</p>
<p>“Our thoughts create our reality — where we put our focus is the direction we tend to go.”<br>
~ Peter McWilliams quotes</p>
<p>“The key to success is to focus our conscious mind on things we desire not things we fear.”<br>
~ Brian Tracy</p>
<p>“Focus on your potential instead of your limitations”<br>
~ Alan Loy McGinnis quotes</p>
<p>Worrying is like a rocking chair, it gives you something to do, but it gets you nowhere.<br>
~ Glenn Turner</p>
<p>You have been criticizing yourself for years and it hasn’t worked. Try approving of yourself and see what happens.<br>
~ Louise Hay</p>
<p>The real voyage of discovery consists not in seeking new landscapes, but in having new eyes.<br>
~ Marcel Proust</p>
<p>The world does not have to change. The only thing that has to change is our attitude.<br>
~ Gerald Jampolsky</p>
<p>You can complain because roses have thorns, or you can rejoice because thorns have roses.<br>
~ Ziggy</p>
<p>“The time to relax is when you don’t have time for it.”<br>
~ Sydney J. Harris</p>
<p>“There is more to life than increasing its speed.<br>
~ Gandhi</p>
<p>“Your mind will answer most questions if you learn to relax and wait for the answer.”<br>
~ William S. Burroughs</p>
<p>“Getting over a painful experience is much like crossing monkey bars. You have to let go at some point in order to move forward.”<br>
~ C.S. Lewis</p>
<p>“I can accept failure, everyone fails at something. But I can’t accept not trying.”<br>
~ Michael Jordan</p>
<p>“Courage doesn’t always roar. Sometimes courage is the little voice at the end of the day that says I’ll try again tomorrow.”<br>
~ Mary Anne Radmacher</p>
<p>“We are not human beings having a spiritual experience. We are spiritual beings having a human experience”<br>
~ Pierre Teilhard de Chardin</p>
<p>“Even if you stumble, you’re still moving forward.”</p>
<p>Everything around us is made up of energy. To attract positive things in your life, start by giving off positive energy.</p>
<p>Life begins at the end of your comfort zone.</p>
<p>If you want to fly you have to give up the stuff that holds you down.</p>
<p>There are no excuses.</p>
<p>I’ve always believed that anyone who wants to fulfill their potential in life should start with taking care of their physical body.</p>
<p>No matter how slow you go, you are still lapping everybody on the couch.</p>
<p>There is no finish line. It’s a continuous journey and I’m always looking to push my limits.</p>
<p>You are your maker.</p>
<p>Obstacles are those frightful things you see when you take your eyes off your goal.</p>
<p>What you get by achieving your goal is not as important as what you become by achieving your goal.</p>
<p>An archer cannot hit the bulls-eye if he doesn’t know where the target is.</p>
<p>Shoot for the moon, even if you miss, you’ll land amongst the stars.</p>
<p>Goals are dreams with deadlines.</p>
<p>This one step – choosing a goal and sticking to it – changes everything.</p>
<p>Seventy percent of success in life is showing up.</p>
<p>There are no shortcuts to any place worth going.</p>
<p>Fear melts when you take action towards a goal you really want.</p>
<p>The mind is like a parachute. It doesn’t work unless it’s open.</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043162012-06-05T11:23:28-07:002019-06-25T23:51:55-07:00Healthy Spinach Dip<h2>Ingredients<a href="http://longbeachbootcamp.com/wp-content/uploads/2012/07/Spinach_Dip.png"><img src="https://longbeachbootcamp.com/wp-content/uploads/2012/07/Spinach_Dip-150x150.png" class="size_orig justify_inline border_" alt="Photo: James Baigrie; Randy Mon" height="150" width="150" /></a>
</h2>
<p style="padding-left: 30px;">1 package of Knorr Vegetable Recipe Mix</p>
<p style="padding-left: 30px;">1 package or 10 oz or baby spinach chopped</p>
<p style="padding-left: 30px;">1 container or 16 oz of fat free plain yogurt</p>
<p style="padding-left: 30px;">1 cup light mayonnaise</p>
<p style="padding-left: 30px;">1 can or 8 oz or water chestnuts (drained & chopped)</p>
<p style="padding-left: 30px;">3 green onions chopped</p>
<p style="padding-left: 30px;">Combine all ingredients and chill for 2 hours. Serve it with your favorite brown rice cracker or whole grain baguette.</p>
<h2>Prep Time:</h2>
<p style="padding-left: 30px;">10 minutes <img src="https://s.w.org/images/core/emoji/11/72x72/1f642.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /></p>
<p>~Anonymous Boot Camper</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043172012-05-23T13:15:06-07:002019-06-25T23:51:55-07:00Sleep<p data-ft='{"type":1,"tn":"K"}'>As a couple of you have mentioned that you’ve been having trouble sleeping, I would like to share some ideas that could make a difference.</p>
<p data-ft='{"type":1,"tn":"K"}'>You ladies have been working really hard and getting your sleep is vital in putting forth the best “you” in your running workouts. Going natural is the way to go and Valerian, Melatonin, and Kava are good alternatives. Another alternative is a simple 5 min. relaxation technique such as meditation or a mindfulness practice by focusing on your breath.</p>
<p data-ft='{"type":1,"tn":"K"}'>Buona Sera!!<br>
Armando</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043182012-05-14T15:47:59-07:002019-06-25T23:51:55-07:00*Results vary per individual.<p>Camper: BMurray</p>
<blockquote><p>I am my own worst critic. A skill perfected by millions of women before me. Through the fine art of psychological projection most women also have the skill of putting each other down. However, there is hope for all of us if we resolve to evolve. Boot Camp is a place where women can come together, free of worries and image standards. At 5:30 in the morning we are all beautiful. Deep inside we all know we’re capable of great things and you help us remove the road blocks to achieve our goals. In two short weeks you have taught me that “I can do it.” I feel like you’ve allowed me to remove the training wheels and live the rest of my life a happy, healthy, strong and beautiful woman. On behalf of my daughter, who now has a great role model, and women everywhere, I THANK YOU. Because of you we can all be better friends, wives and mothers.<br>
Thank You Coach Shannon</p></blockquote>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043192012-05-14T14:28:51-07:002019-06-25T23:51:55-07:00Sami’s Journal<p><iframe class="youtube-player" type="text/html" width="1200" height="705" src="http://www.youtube.com/embed/Cw9xVFRHzq0?version=3&rel=1&fs=1&autohide=2&showsearch=0&showinfo=1&iv_load_policy=1&wmode=transparent" allowfullscreen="true" style="border:0;"></iframe></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043202012-05-14T06:44:26-07:002019-06-25T23:51:55-07:00Thankful<p>Today is the start of my second week of Running Boot Camp and it has been more than what I expected. First of all, thank you Shannon in showing me the opportunity and having faith in me. Also, Thank you Timmie for guiding me through and Jo, thank you for doing what you do. I also would like to acknowledge the Running Boot Campers that decided to give me a shot after Timmie’s departure. I know that without you, I most likely would not be writing this.</p>
<p>Overall, we are part of a great team. I believe that energy, passion, and inspiration is common within an individual and team that loves what they do. Work becomes a daily platform of inspiration, creativity , and joy and I am definitely feeling that. I feel inspired to contribute to the Long Beach Boot Camp and Running Boot Camp team. Running for me has been key in achieving my fitness and life goals. I am excited to share my ideas, knowledge , and experience with you in your running journey.</p>
<p>HGC baby! (My Running Boot Campers know what I’m talking about)</p>
<p>~Armando Hart</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043212012-05-08T13:42:52-07:002019-06-25T23:51:55-07:00*Results vary per individual.<p>Camper: TAndrews</p>
<blockquote><p>This class is amazing. The trainers are so motivating and really push you at your individual level. When class is over you feel great, like you had an amazing workout and a positive experience. For anyone no matter what fitness level you are at you will love this class, the trainers who run it and the other boot campers.</p></blockquote>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043222012-05-02T08:19:22-07:002019-06-25T23:51:55-07:00Yoga: Tap Into the Health Benefits<div>
<h1>Yoga: Tap into the many health benefits</h1>
<h2 id="summary" style="padding-left: 30px;">Chronic stress can lead to a variety of health and emotional problems. Yoga can be an effective method to reduce stress and anxiety. See how to get started.</h2>
<p><a id="staff" href="http://www.mayoclinic.com/health/yoga/CM00004">By Mayo Clinic staff</a></p>
<p>Your kids are demanding the latest video game, your boss wants that report done yesterday, and your partner wants to know what’s for dinner. Stress and anxiety are everywhere. If they’re getting the best of you, you might want to make like a cobra or a mountain and try yoga.</p>
<p>Yoga’s series of postures — some with names from nature — and controlled breathing exercises are a popular means of stress management and relaxation. Today, yoga classes teaching the art of breathing, meditation and posing are offered nearly everywhere — from trendy health clubs in big cities to community education classes in small towns to hospitals and clinics. If you’re looking for more do-it-yourself techniques for stress reduction, see how to get started with yoga.</p>
<h2>Understanding yoga</h2>
<div>Yoga is considered a mind-body type of complementary and alternative medicine practice. Yoga brings together physical and mental disciplines to achieve peacefulness of body and mind, helping you relax and manage stress and anxiety. Traditional yoga philosophy requires that students adhere to this mission through behavior, diet and meditation. But if you’re just looking for <a style="text-decoration: none;" href="https://roids.co"><span style="text-decoration: none; color: #000000;">roids,</span></a> management — whether because of life’s daily hassles or a health problem you’re facing — and not an entire lifestyle change or way of life, yoga can still help, and you can complement this with <a style="text-decoration: none;" href="http://kratommasters.com/kratom-capsules/"><span style="text-decoration: none; color: #000000; font-weight: normal;">kratom capsules</span></a> and other supplements.</div>
<p>Yoga has many styles, forms and intensities. Hatha yoga, in particular, may be a good choice for stress management. Hatha is one of the most common styles of yoga, and some beginners find it easier to practice because of its slower pace and easier movements. But most people can benefit from any style of yoga — it’s all about your personal preferences.</p>
<p>The core components of hatha yoga and most general yoga classes are:</p>
<ul>
<li>
<strong>Poses.</strong> Yoga poses, also called postures, are a series of movements designed to increase strength and flexibility. Poses range from lying on the floor while completely relaxed to difficult postures that may have you stretching your physical limits.</li>
<li>
<strong>Breathing.</strong> Controlling your breathing is an important part of yoga. In yoga, breath signifies your vital energy. Yoga teaches that controlling your breathing can help you control your body and quiet your mind.</li>
</ul>
<h2>The health benefits of yoga</h2>
<p>The potential health benefits of yoga are numerous and may include:</p>
<ul>
<li>
<strong>Stress reduction.</strong> With its quiet, precise movements, yoga draws your focus away from your busy, chaotic day and toward calm as you move your body through poses that require balance and concentration.</li>
<li>
<strong>Increased fitness.</strong> As you learn and refine new poses, you may enjoy improved balance, flexibility, range of motion and strength. And this means you’re less likely to injure yourself in other physical endeavors or in your daily activities.</li>
<li>
<strong>Management of chronic health conditions.</strong> Yoga might help with a variety of health conditions, such as cancer, depression, pain, anxiety and insomnia, by helping with sleep problems, fatigue and mood. Yoga also can help reduce heart rate and blood pressure.</li>
<li>
<strong>Weight loss.</strong> If you’re overweight or have binge-eating disorder, yoga may help you make the healthy lifestyle changes necessary to gain control of your eating and drop those extra pounds.</li>
</ul>
<p>While you shouldn’t expect yoga to cure you or offer 100 percent relief, it can help some health conditions when combined with standard treatment. And if you already enjoy good health, yoga can be an enjoyable supplement to your regular fitness routine.</p>
</div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043232012-04-10T14:26:31-07:002019-06-25T23:51:55-07:00Back, Knee or Ankle Pain?<p>This is cool. Read it.</p>
<blockquote>
<p>Why should the strength of your hips affect your knees? It’s all about stability. Experts have long known that having a strong core (aka the trunk of your body) is essential to avoiding pain and injury, but until recently, core meant abs and back; the hip muscles weren’t included. That’s changed, thanks to a slew of recent studies confirming that the hips play a key role in balancing, aligning and supporting body parts from the low back on down. “Weak hip muscles are an often-overlooked cause not only of common sports-related injuries, such as runner’s knee, but also of low-back pain in nonathletes,” says Reed Ferber, PhD, director of the University of Calgary’s Running Injury Clinic and a leading researcher on hip strength. –<a title="Mayo Clinic" href="http://mayoclinic.com" target="_blank">SOURCE</a></p>
<p> </p>
</blockquote>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043242012-03-16T16:29:37-07:002019-06-25T23:51:55-07:00News<p>Welcome to WordPress. This is your first post. Edit or delete it, then start blogging! TEST to see where this populates.</p>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043252012-03-12T01:12:50-07:002019-06-25T23:51:55-07:00Your Body is Like a Sports Car<p><img src="https://longbeachbootcamp.com/sites/default/files/u100014/City_Beat_March_Cover.png" class="size_orig justify_inline border_" alt="" height="201" width="150" /><img src="https://longbeachbootcamp.com/sites/default/files/u100014/City_Beat_March_Car.png" class="size_orig justify_inline border_" alt="" height="193" width="200" /></p>
<p>Your body is like a sports car, a well-oiled machine. Well, unless <a href="http://www.backlcheck.xyz" title="check links">we don’t</a> take care of it. There are three ways to make sure that your sports car runs at optimal performance:<br>
1. <strong>Training </strong>2. <strong>Fueling </strong>3. <strong>Hydrating</strong></p>
<p>1. <strong>Training</strong><br>
All great athletes have a trainer or a coach to help guide them to success. To increase your personal performance you will need a plan, a training regime to get you to your goal. To run a marathon, a triathlon, to gain muscle mass or to lose body fat, a plan must be in place. Find your plan by joining a group of like-minded people and follow along with their training plan. Stick to this plan until you reach your goal. There will be times when you want to stop, but consistency will be the factor between amazing performance and mediocre performance.</p>
<p>2. <strong>Fueling </strong><br>
To increase your performance you have to give your body the right type of fuel. Fuel can make or break a race! Whether competing with yourself or others, the proper fuel will get you closer to your goals. Try eating more “clean” foods. Choose less packaged food and more natural foods like fruits, vegetables, lean proteins (skinless chicken/turkey breast instead of processed deli meats). Organic is a better choice to help reduce the amount of hormones and antibiotics we are consuming. When choosing bagged food, look for fewer ingredients on the label. Choose an orange over orange juice to help cut down calories and sugar and increase fiber in your diet. The cleaner you eat the easier it is to perform at an optimal level. Remember a sports car needs the highest octane available.</p>
<p>3. <strong>Hydrating</strong><br>
Most of us tend to be under-hydrated or just simply dehydrated. Make sure to keep a water bottle close by during the day and take 4-5 big sips during your workout about every 15 minutes or so to stay hydrated. We should be consuming close to 2.5 liters of water each day (plus or minus depending on your height/weight and even more if you are training hard). To check if you are dehydrated, check the color of your urine. If it is bright yellow, dehydration is apparent. Your goal is pale yellow.<br>
Once you treat your body like a sports car, your body will behave like a sports car. <a style="text-decoration:none;" title="question to ask" href="http://www.espanolix.com">macau</a> . Your body only performs based on what you put in it and how you treat it.</p>
<p><strong>For more information, visit <em>www.longbeachbootcamp.com</em> or call (562) 343-5230.</strong></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043262012-03-08T15:22:51-08:002019-06-25T23:51:55-07:00Our Stair Video<p><iframe class="youtube-player" type="text/html" width="1200" height="705" src="http://www.youtube.com/embed/4g1avTHIFeA?version=3&rel=1&fs=1&autohide=2&showsearch=0&showinfo=1&iv_load_policy=1&wmode=transparent" allowfullscreen="true" style="border:0;"></iframe></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043272012-02-19T12:34:22-08:002019-06-25T23:51:55-07:0010 Steps to Becoming a Runner<p>Running is a sport, an activity, a form of exercise that we often feel we can just go out and do without any plan, any direction and/or any proper training. However, this is not the case. Many ignore that there are steps to becoming a runner and consequently many who try and run get injured. Then you are left with ex- runners who were perhaps just 10 steps away from incorporating an incredibly life-altering daily activity because they simply did not start and advance properly.</p>
<p><span style="text-decoration: underline;"><strong>10 Steps to Becoming a Runner</strong></span> –</p>
<p style="padding-left: 30px;">1. Get fitted for the proper pair of running shoes for you!</p>
<p style="padding-left: 30px;">2. Start slow and easy, whatever that may mean to you. For example, walking 30 minutes every other day for 2 weeks and then incorporating 2 mins of jogging every 5 mins for the next 2 weeks and so on until you are jogging the entire 30 minutes.</p>
<p style="padding-left: 30px;">3. Work at a sustainable level by monitoring your heart rate.</p>
<p style="padding-left: 30px;">4. Emphasize the warm up. Always warm up and cool down with proper pertinent stretching and foam rolling.</p>
<p style="padding-left: 30px;">5. Learn and train with proper running form – remember this changes based on your terrain.</p>
<p style="padding-left: 30px;">6. Add a little at a time in regard to mileage and or pace and or overall time. With anything that you are trying to improve a good rule of thumb is to increase by no more than 10% every week.</p>
<p style="padding-left: 30px;">7. Follow a running specific nutrition program.</p>
<p style="padding-left: 30px;">8. Cross Train! Lower the impact by strengthening the muscles in your body used during running.</p>
<p style="padding-left: 30px;">9. Have realistic expectations. Build up to a healthy level of exercise.</p>
<p style="padding-left: 30px;">10. Be diligent about prehab and rehab which requires you to listen to your body!</p>
<p>To learn more and get more details regarding the steps listed above please join me this Saturday for a Running Workshop. This Saturday at 10:15am at Wilson High School in Long Beach, CA. If you have ANY INTEREST in becoming a runner and/or becoming a better runner than this is the workshop for you!</p>
<p>I hope to see you Saturday!<br>
– Coach Timmie</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043282012-01-21T16:03:47-08:002019-06-25T23:51:55-07:00Running Boot Camp<p><iframe class="youtube-player" type="text/html" width="1200" height="705" src="http://www.youtube.com/embed/fvBfHIcXK_4?version=3&rel=1&fs=1&autohide=2&showsearch=0&showinfo=1&iv_load_policy=1&wmode=transparent" allowfullscreen="true" style="border:0;"></iframe></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043292012-01-01T07:04:16-08:002019-06-25T23:51:55-07:00The Infamous New Year’s Resolution<p>You are sitting there feeling stuffed, rubbing your tummy, feeling guilty about what you have been consuming over the past week, and you are saying to yourself right now, “I’ll be better in the New Year.” This thought will help you sleep tonight becasue you will be good in the new year. Poof! Just like that! January 1st is going to arrive and all of your bad habits are going to go out the window and you are going to be good at EVERYTHING. Trust me I am just as guilty. We can all share in the laughter that all of this right now is relating to us. You’re in fact reading this right now as you rub your full belly. Am I right?</p>
<p>We are all so worried about all that we eat between the holidays and the new year, but what about what we eat between the new year and the holidays? We all worry about how much we have fallen off of our workout routine during this time too, but what about our workout routine all year long? So what do we do? We come up with 10 different new year’s resolutions and we expect ourselves to get them done overnight. We decide that we will give up chocolate, go to boot camp everyday, give up soda, fit in to our skinny jeans by Valentine’s Day, learn fluent Japanese, land that job promotion, love thy neighbor, forgive all enemies, read one new book every month and become a professional snowboarder all in the new year. We truly asssume that overnight when this year leaves us and the new year enters, that all bad habits will go out the window and we will all be left super hero’s ready to save ourselves from all the evil temptations that this world has to offer.</p>
<p>Well do I have news for you! We are human. This is not how life works. It is okay to mess up. It is okay to let things take time. And it is okay if you never love thy neighbor. I am not saying to not set goals or avoid coming up with a plan in the new year, but what I am saying is make it realistic. Set up resolutions that are attainable and will therefore leave you feeling accomplished and proud of yourself, rather than make you feel like you will NEVER change.</p>
<p>So what’s the answer to the new year’s resolution successs. Well,</p>
<p style="padding-left: 30px;">1. Limit your resolutions. Don’t pick so many that you will not be able to focus on any, therefore achieving none.</p>
<p style="padding-left: 30px;">2. Let your resolutions take time. It is about the journey and not the destination so give your resolutions steps.</p>
<p style="padding-left: 30px;">3. Pick resolutions that have meaning. Creating a resolution only because it is a new year may not be enough of a foundation to keep you dedicated. Pull from your heart strings when deciding what your new year’s resolutions will be.</p>
<p style="padding-left: 30px;">4. Focus on realistic resolutions. Pick resolutions that you are capable of achieving in a years time.</p>
<p>It’s okay that you ate 15 chocolate chip cookies today. It’s okay that you confessed to Siri that you don’t feel “hot” in your new snuggie, don’t worry, no one does. Enjoy the holidays and get back on track next week. Remember it’s between New Year’s Day and the Holidays that you can really do some damage, that is where your focus on creating new healthy habits needs to be.</p>
<p>Happy Holidays!!<br>
Coach Timmie</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043302011-12-21T16:00:25-08:002019-06-25T23:51:55-07:00Boot Camp<p><iframe class="youtube-player" type="text/html" width="1200" height="705" src="http://www.youtube.com/embed/BNzbWDna7oo?version=3&rel=1&fs=1&autohide=2&showsearch=0&showinfo=1&iv_load_policy=1&wmode=transparent" allowfullscreen="true" style="border:0;"></iframe></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043312011-12-18T11:17:13-08:002019-06-25T23:51:56-07:00To Stretch or Not to Stretch? Before/After a Run<p>To Stretch or not to stretch?? As a running coach I often get asked whether or not to stretch before and or after a run and my answer is never short and sweet because there is actually a lot to this. As always this is my opinion and I have developed my thoughts and feelings after years and years of running and much necessary research.</p>
<p>First of all there are many different forms of stretching so I will explain the differences and what may or may not be good before and after a run. Let’s start with before a run. Before a run I would never suggest doing static stretching, where we hold a stretch in one position for 30 seconds, on cold muscles. This is definitely asking for injury to follow. What I would suggest is warming up the muscles first with a sufficient warm up and by sufficient I mean about a 10 minute light jog at 50% before you do anything else. Within this warm up I would include something called dynamic stretches, such as high knees, butt kickers, karaoke, side shuffle and skipping. Then when the muscles are warm following with some static stretches, such as a calf stretch, quadricep stretch, hamstring and glute. Warming up the muscles first with a sufficient warm up is key! Then following with specific stretches for your run is important as well. Don’t just tackle your run with no warm up and no stretching, that is definitely not a habit you want to create.</p>
<p>Now for after your run. After your run I recommend static stretching and take your time here! I would repeat the stretches that you started with holding each one for 30 seconds. Dynamic stretches are unnecessary here. It is important to keep all stretches pertinent to your run so you want to both warm up and cool down with stretches that are specific to the muscles you use while running, and don’t forget your upper body, we use these muscles while running too! Don’t let them feel neglected here, they are just as much a part of your run as your lower body muscles.</p>
<p>Don’t leave out a proper warm up and cool down to save time. If you want to run for life you must make the time to prepare the body for what you are asking it to do. Let me add something here, while stretching is key both before and after a run, the true key here is your overall flexibility as a runner. If we are tight we are prone to injury down the line so the true advice here is overall flexibility training where you stretch and foam roll on a consistent basis to become a more flexible runner, that is the most important. This flexibility can also be achieved through full body cross training that involves only one’s body weight. This cross-training is also key to becoming a more flexible runner and therefore a safer runner that is able to predict and ultimately prevent injury.</p>
<p>So, warm up with a light jog and dynamic stretches. Follow with static stretches that are specific to the run that lies ahead. Cool down with the same static stretches. Most of all, work on flexibility training with a consistent stretching schedule that involves body weight cross training. Always listen to your body and do what feels right for you. Follow the steps necessary to prevent injury, but if you do get injured stop and listen, don’t push it! Take some time off and consult your running coach to figure out why it happened and how to ultimately recover so that you can run again because no one wants to be around a runner who is not able to run <img src="https://s.w.org/images/core/emoji/11/72x72/1f642.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /> They get langry, lazy angry <img src="https://s.w.org/images/core/emoji/11/72x72/1f642.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /></p>
<p>Until next time,</p>
<p>All the best in your stretching,<br>
Timmie</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043322011-12-04T13:00:20-08:002019-06-25T23:51:56-07:00Getting Sick & Missing Running<p>That’s my name under my twitter account, runthereforeiam. I will be keeping this short and sweet so I hope that you do not mind, you probably think I write too much and babble on too long most of the time anyway. I have been fighting an awesome fever, super awesome and feel like I don’t want to do anything, other than write this blog apparently.</p>
<p>I start with the name of my twitter account because over the past week the name I chose a month ago for my new account so that I could partake in “tweeting,” I still don’t even know what it really is or what I am really doing with the account, but anyway the name, the name is SO me and hopefully SO many of you as well!</p>
<p>So, back to me being sick, poor me <img src="https://s.w.org/images/core/emoji/11/72x72/1f641.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /> Due to the incredibly debilitating cold that I have been fighting I have not been able to run for 6 days now and WOW, I mean a big WOW how I miss it! I truly truly miss it. Not only do I miss it, but you know the phrase “you don’t know how good you have it until it’s gone,” well that’s totally how I feel about running right now. I miss the outlet, I miss the sense of accomplishment, I miss the sweat, I mean I even miss my Garmin beeping at me when I fall below my pace.</p>
<p>I am running. Running is me. I am lost without it. Running completes me. I am “so not awesome” when I don’t have running. I do not sweat radness when I don’t run. I cannot even partake in the beauty of the runner’s nod when I don’t have running. I miss running so so much, yes boo hoo and I am so thankful and so glad that I do. I am so glad that I love something so much and am so passionate about something that is so healthy that 1 week without it and I am a lost soul <img src="https://s.w.org/images/core/emoji/11/72x72/1f641.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /></p>
<p>I hope that all of you out there love it like I do and if you don’t know I hope that you do someday. If it’s not running, then I truly hope that there is something out there that you love this much…and I hope that it’s not Siri on your iphone.</p>
<p>~Timmie</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043332011-11-27T05:17:41-08:002019-06-25T23:51:56-07:00Running and Its Oh So Big Life Changing Moments<div>
<p> </p>
<p>You pull up to the race. All you see are swarms of people, runners, and you are reminded why you gave yourself 2 hours to find parking, use the restroom, warm up, and ultimately get as close to the starting line as possible. Now you just have to figure out how you will park, what restroom line you will attempt to shuffle through, and what strategy you will use to get yourself up to the front of the start line.</p>
<p>Wait, so why do we do this? Why do we spend months, weeks, hours and many many seconds preparing for these moments? The answer is simple, we do it for the finish. It’s one of those moments, wait let me try and come up with a similar experience that I believe some of you, no make that, many of you will be able to relate to. You know when you go out drinking and you have a great time, but perhaps you drink a bit too much. The next day you wake up and you say to yourself, “wow I am NEVER drinking like that again!” So Saturday rolls around and what happens? You do it ALL over again, and why? because the fun the night before is in the end worth the awful hangover.</p>
<p>Now in running there is a similar process. We show up to the run, we fight the crowds to park, pee and to be honest poop and poop again <img src="https://s.w.org/images/core/emoji/11/72x72/1f642.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /> Runners you SOOOO know what I am talking about here. We then shimmy our way to as close to the start as we can get. We are stressed, we are nervous and we do it anyway, but why? Because we live for those oh so big life changing moments that running provides. Our first 5k, our first 10k, our first PR and any and all other firsts that we might have.</p>
<p>This past weekend I was able to witness many of these BIG running moments and I was quickly reminded why I run, why I coach running, and why I love and live for all things related to running. I looked around at the start of the race and I saw many stressed out faces, nervous ticks and deep breathing. During the race I saw many high fives, many encouraging signs and many runner’s nods :). Then the finish, oh how I love and live for the finish line. I saw tears of joy, embraces, smiles, leaps of joy, yes actually jumps off the the ground by those I don’t ususally see jump and wide eyed runners saying “oh my gawd, I cannot believe I just did that!” I stood there at the finish and I just looked around. I just watched the beauty. I took pictures with those who were so thankful and proud and I smiled bigger than I have ever smiled because I felt so unbelieveably happy for them. I felt so incredibly lucky to have the role that I have in my life, the role of coach. I will never ever do ANYTHING else and I owe it all to the runner’s that I have in my life.</p>
<p>This is my thank you letter to all of you. All of you that run, that get out there and enter these running events. All of you that have these big life changing moments because you did it! Thank you from the bottom of my heart for sharing these moments with me.</p>
<p>All the best in your running adventures until the next race,</p>
<p>~Coach Timmie</p>
</div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043342011-11-20T06:40:57-08:002019-06-25T23:51:56-07:00Runner’s Nod<div>
<p>So what exactly is the runner’s nod? The runner’s wave? The runner’s 2 finger relaxed peace sign? The runner’s tired and exhausted “hey?” You know what I’m talking about, well if you run you do, you know that quick acknowledgement that you are a rockstar because you are on a run, in the rain, at 5am, under the stars…no matter what…you are running. You know that “I know what you are feeling right now,” look, wave, stare. It’s this great, amazing and encouraging moment that runner’s share as they pass by one another. It’s this awesome sense of acknowledgement that you should be proud of yourself, and you should darn it!! It’s this funny “I am nuts just like you” look. This silent high 5. This distant pat on the back because you should be proud of the fact that you are on a run while so many others are on the couch, still in bed, at the bar but not you, nope, at this very moment YOU are on a run.</p>
<p>I find this simple sense of acknowledgement so real and organic. We are surrounded by fitness apps, youtube workout videos, fad high instensity workouts, fancy gadgets and an entirely complicated health and fitness world where there are so many opposing ideas about what is good for us, what is bad for us, what burns the most calories, what is the most hard core workout, what is the best workout and how you should get from couch potato to fitness model in ten easy steps. What? Really? How is this even realistic? …and…if we succeed in 10 easy steps how much have we really even learned to keep it up? How emotionally draining…and what about injury? What ever happened to the simple act of running? You throw on an old pair of shorts, one of your many slogan t-shirts and a pair of shoes fitted just for you and you just go. You walk out your door and you just run, maybe you go 30 minutes and then you turn around. Maybe you go for 3 miles, or maybe you even run to your favorite coffee shop and back. Such a simple, amazing and therapeutic work out that is free of gizmos and gadgets. Running has been around forever and will be around forever.</p>
<p>The simple act of running is not going anywhere. No matter where you are, you can go for a run. No matter where you are running you will pass someone that relates in some way, maybe they are on a run too, maybe they just finished a run, or maybe they are envious of what you are doing. The next time you are on a run and every time you are on a run give the runner’s nod a try. You may very well make someone’s day and they may make yours. Such a simple act that means a great deal. Positive reinforcement and acknowledgement is a simple need that we never grow out of. This is something that no matter our age we need it. So, be a giver and the next time you are on a run give it a try. You should be proud of yourself and so should they so let them know and they will let you know. Tell them without words that they are doing good and they should be proud. THIS very act will encourage them to get up the next day and do it all over again, and this very act will encourage you to do the same.</p>
<p>Just like the movie “Forest Gump” running is contagious and incredibly rewarding. It is something we can do anywhere and with anyone or alone if we choose. It is a true sport where we can all motivate one another without even knowing one another. There are no time outs, no tap outs and no half times…it is a true and simple sport where all those who partake can relate.</p>
<p>No excuses! Just get out there and run! And if you can’t run then walk and if you can’t walk then just get out there…it’s not too expensive, it’s not too far of a drive to get there, it’s not closing, it’s not going anywhere so sorry no excuses in the world of running, they do not exist so tell yourself that you can and just do it! GO RUN!</p>
<p>(insert runner’s nod here)</p>
<p>~Timmie</p>
</div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043352011-11-13T13:32:44-08:002019-06-25T23:51:56-07:00runthereforeiam<div>
<p>twho, twhat, twhere, twhen and twhy?? …i apologize for the t’s but I just learned how to tweet, wait no that’s a lie, I just created my first twitter account and the more accurate statement would be that I have no idea how to tweet but WOW am I trying! I figure at the very least I might say one thing or even one word that resonates with one person and THAT alone makes me smile <img src="https://s.w.org/images/core/emoji/11/72x72/1f642.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /></p>
<p>So why start with the tweet tweet tweet? Let’s back it up, when I initially created my twitter account many of my alias’ were already taken and to think I once thought that I was original, right…anyway, “<a href="mailto:i%27mkindofawesome@running">i’mkindofawesome@running</a>” was too long, “iheartrunning” was already taken, “iamarunner” was not only taken but also had every variation of it taken as well including “iamnotarunner,” so I FINALLY eneterd “runthereforeiam” and bingo it worked! So where did I come up with this name?? Well, I am so glad that you asked, I have in many ways related much of my identity over the past 10 years to my running, so I am a runner, I identify with runners, running completes me (thank you Jerry MaGuire).</p>
<p>Going from a 160lb desk addict to a 120lb run addict there seemed no better fit than to say to myself “i run and thherefore I am.” Changing my career, my lifestyle, my LIFE was through my daily task of getting up every morning before the sun, lacing up my confidence and pulling myself out the door one goal at a time through the outlet of the old and simple sport of running. Running had become a big part of my life and me so what better name than “runthereforeiam” for my twitter account.</p>
<p>I want to thank all of those runners and non runners who stole all of my tweet creativity leaving me in the end with no other choice than to use the most fitting name of all. The name that in the end I would say fit like a glove. I mean I can just roll out of bed throw on a pair of shorts and shoes and be out the door doing what I love so much, well love/hate would be more accurate…again, look at me, there I go again trying to lie…I can just go run! No gear necessary! No fancy devices necessary, just me, my sneaks and enough coverage to not harm the eyes of the passers by. No need to count my mileage on a daily basis, time shmime, just run! Just run and sweat and be home in time to get ready for the daily grind, now how freeing is that?</p>
<p>Now to all the runners who pass by don’t forget to always give the runner’s nod or the runner’s hand or even the runner’s “i run therefore i am nuts just like you” hello because we all know who we are and why we run and therefore we ARE runners!!</p>
</div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043362011-11-06T05:27:14-08:002019-06-25T23:51:56-07:00i AM a runner!<div>
<p>I was walking away from a training run yesterday…I had a 7 mile beach and stair out and back run all mapped out for my running boot campers and as the run came to an end I could not have been more proud and excited. 7 miles!! Stairs!! and lots of them!! A mile was just the warm up…so an easy Saturday morning stroll…NO…an incredibly challenging Saturday morning run with stairs thrown in there and a 1 mile warm up, not to mention the Friday before was full of rain and the coldest temperatures of the year to date.</p>
<p>So back to the walking away… So as I was walking away, one of the runners, a much earned title “runner,” said to me, “I have two friends that will be joining me for my first half marathon.” I responded, “Well, if they need any help or tips let me know! Her response, “Well …they’re <em>runners</em>.”</p>
<p>I continued to walk toward my car and I thought to myself, wait a minute, she does not think she’s a runner. Her friends are runners, but she does not include herself in this category. Hold the bus! Wait a minute! This RUNNER just completed a 7 mile, no an 8 mile run if you include the warm up, which you should, with stairs and she STILL does not consider herself a runner??</p>
<p>Listen up! If you get out of bed and run 3 miles 3 days per week, you are a runner! If you run 1 mile 7 days per week, then you are a runner. If you run for 20 mins every other day than guess what?? YOU ARE A RUNNER!! …and the list could go on and on…</p>
<p>I often hear, no wait, I almost ALWAYS hear, “I am not a runner.” It is always said with such conviction too, but what does it even mean? Is there a checklist that you must complete before you can walk around saying “I am a runner.”? 90% of those who say to me that they are not runners are people who run. Please, please help me out with this. Why are so few able to put themselves in the running category? Why do so many who run consider themselves non runners? I am so confused!!</p>
<p>I have an idea…lets change this. Lets get together and start saying, “I AM A RUNNER,” because you know what ?? as we run we are passing by all of those on the couch, all of those who are still in bed sleeping and all of those who are NOT RUNNING. So, if we are not runners than what exactly are we?</p>
<p>~Timmie</p>
</div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043372011-10-06T07:55:37-07:002019-06-25T23:51:56-07:00Kinda Awesome At Running<blockquote>
<h1>“I’M KINDA AWESOME AT RUNNING!”</h1>
</blockquote>
<div>
<div>
<p>No, no, no…I am not saying that “I” as in “me” is kind of awesome at running, I am saying that “we” are kind of awesome at running. What do you mean “kind of awesome at running,” you ask?? I mean, we spend so much time saying “I am not a runner,” “I don’t run,” “I can’t run,” and we forget to take a moment and realize that as long as we are moving, we are awesome. Whether you get up every morning and walk, whether you run a 13 minute mile or whether you run a sub 7 minute mile, you ARE AWESOME because you are moving more and moving faster than anyone still in bed, anyone at home sitting on the couch and anyone who has decided to be sedentary instead of getting up and moving.</p>
<p>Soooo, the next time you say to yourself, “I can’t,” “I don’t,” and “I’m not,” I want you to say “I can!” Because it is when we believe in ourselves that we truly start to make a difference and become the awesome selves that we are. I mean really, who doesn’t want to be awesome??</p>
<p>Thanks for reading! Come back again with your awesome self <img src="https://s.w.org/images/core/emoji/11/72x72/1f642.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /></p>
<p>Timmie</p>
</div>
</div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043382011-10-03T09:07:53-07:002019-06-25T23:51:56-07:00Power of the mind<h2 align="center"></h2>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2011/10/Mind_Over_Matter-300x238.png" class="size_orig justify_inline border_" alt="" height="171" width="216" /></p>
<h1 style="text-align: left;" align="center">Beware of All-or-Nothing thinking.</h1>
<p style="text-align: left;" align="center">Extremes tend to get the <strong>best</strong> of people in the <strong>worst</strong> way. <img src="https://s.w.org/images/core/emoji/11/72x72/1f609.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /></p>
<p style="text-align: left;" align="center">The mind is a powerful tool. Put it to good use!</p>
<p style="text-align: left; padding-left: 30px;" align="center">Associate workouts with positivity. What does that look like? Smile & laugh when working out. Have fun! While you exercise, repeat inspiring words and benefits like a mantra.</p>
<h2 style="text-align: center;" align="center">
<strong>Healthier </strong><strong>Stronger </strong><strong>Faster More Fit </strong><strong>Energized </strong><strong>Proud Focused Committed</strong>
</h2>
<p> </p>
<p style="text-align: left;" align="center">It feels great to make choices that serve your greater goal. Remember: one burger won’t make you fat and one salad won’t make you skinny. <strong>It all adds up over time. </strong></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043392011-09-21T17:13:38-07:002019-06-25T23:51:56-07:00Conquer The Bridge 2011<p><iframe class="youtube-player" type="text/html" width="1200" height="705" src="http://www.youtube.com/embed/vDfDu9elr-c?version=3&rel=1&fs=1&autohide=2&showsearch=0&showinfo=1&iv_load_policy=1&wmode=transparent" allowfullscreen="true" style="border:0;"></iframe></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043402011-08-22T10:34:53-07:002019-06-25T23:51:56-07:00Hard Hats Required<p>What are you made of? What’s holding you together and holding you up?</p>
<p>If you want a stronger foundation or improved bodylines, consultants (i.e. coaches or nutritionists) can help you understand what needs to be done, but it’s you who does the actual work. It is you who ultimately takes responsibility and care of your self. What is going on inside your walls? Do your insides match your outsides? Have you been aching for a remodel?</p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2011/08/HardHatsRequired.jpg" class="size_orig justify_inline border_" alt="" height="128" style="margin: 3px;" width="196" /></p>
<p>Lungs, muscles, bones, and hormones – your body was designed to breathe, move, and be in a harmonious balance. Every part works to support the unit as a whole. When you consider a remodel, ignoring the plumbing or support beams will get you in a world of hurt. Beginning a remodel on your body requires similar consideration. Construction on the outside must be done in accordance with what is happening on the inside.</p>
<p>For permanent changes, you must begin your body’s remodel with the interior. Consider the complexity of your body and the interactions of your body’s 11 systems (respiratory, skeletal, muscular, nervous, circulatory, endocrine, immune, digestive, urinary, lymphatic, and integumentary). Most importantly, consider the interaction of your body with your spirit. Giving your spirit priority will give it the sustenance it needs – time to understand, decompress, meditate, breathe, balance, and be so that the other 11 systems can work accordingly.</p>
<p>When you are spiritually out of balance, your world can feel chaotic. When your muscular and skeletal system are out of balance, you will eventually feel pain. Pain will affect your ability and desire to move and breathe and maintain your system’s balance, so address it head on. Chiropractic care, physical therapy and other non-invasive, non-pharmaceutical methods can aid you in restoring balance and eliminating pain. The good news is you don’t have to rely on masking symptoms; you can actually fix most imbalances without a major remodel (surgery should be a last resort). So get started.</p>
<p>Unfortunately working without a plan and cutting corners will likely pull one further out of balance. Try finding a fitness program that focuses on balance, flexibility and equality throughout your muscular system, along with strength (which all programs tend to do). Make sure you are nutritionally sound, seek out a registered dietitian in your area. You may not know your body’s nutritional requirements. Too little food will trip a negative hormonal response – like a security system calling 911. If you feel you are acting out of reaction instead of choice, discuss your triggers with someone who can help you understand and explore how you can shift.</p>
<p>A little paint can go a long way, but if you don’t do the necessary work and maintenance, your house won’t be fun to live in and it will deteriorate before its time. Give yourself the necessary support you need to weather life’s storms. Find healthy ways to deal with stress that don’t do damage to your structure. Here’s to a celebrated and healthy home that lasts for generations!</p>
<p>To learn more, contact Jo or Shannon at Long Beach Boot Camp: 562.343.5230, info@longbeachbootcamp.com.</p>
<p> </p>
<p>From the Long Beach’s City Beat Magazine – Mind.Body.Spirit Column written by Shannon Paul & Jo Hendrix of LBBC</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043412011-07-18T10:03:02-07:002019-06-25T23:51:56-07:00What Are Your Kids Eating For Lunch<p><img src="https://longbeachbootcamp.com/sites/default/files/u6/CityBeat_August2011.jpg" class="size_orig justify_inline border_" alt="" /><img src="https://longbeachbootcamp.com/sites/default/files/u6/WhatAreYourKidsEatingForLunch.jpg" class="size_orig justify_inline border_" alt="" height="300" width="298" /></p>
<p>I recently looked up the Long Beach <a href="http://www.lbusd.k12.ca.us/Main_Offices/Business_Services/Nutrition_Services/menu_nutrient_info.cfm#menus_es">School District’s lunch menu</a> online. I clicked on the link for the nutrition facts and my jaw dropped.</p>
<p>Pizza, bean and cheese burritos, chicken nuggets, hot dogs, hot pockets, hamburgers, tacos and corn dogs are the “nutrition” options our schools (tax dollars) give our kids. Is it any wonder why kids are always askingfor fast food? These options are what shape the future health of our children. This is why we have staggering childhood obesity rates.</p>
<p>The irresponsible producers choose to make “food products” with addicting ingredients like high fructose corn syrup and monosodium glutamate. It makes <em>sense</em>—as in dollars.</p>
<p>After all, how would you market an ordinary apple? Maybe that’s why they chose to use genetic modifications—a bigger, redder, apple to appeal to their consumers.</p>
<p>Schools are on a tight budget. However, getting into contracts with food producers that base their value on quantity at the price of quality is unacceptable for our growing kids. If we fail to invest in our kids’ nutrition now, we pay for it eventually with health care costs.</p>
<p>We can do better.</p>
<p> </p>
<h2><strong>5 Lunch Packing Tips:</strong></h2>
<p>Focus on pairing protein and carbohydrates with fiber to keep energy, mood and blood sugars stable. When picking them up from school, come armed with snacks so you don’t have a terror on your hands.</p>
<p>Designate the fruit as the mid-morning snack. Students are more likely to eat their fruit at snack time than they are at lunchtime. With those tiny tummies they run out of room!</p>
<p>Variety is as important to them as it is to you. Pick a range of colorful fruits and vegetables and different meal options.</p>
<p>Pack sandwich in a box instead of a bag to keep it from getting squished. Eliminate soggy bread by applying spread or vinaigrette between the slices of meat or meat-less options.</p>
<p>Get your little one in the kitchen with you and prepare together. Make it a fun, teachable moment. They will develop a healthy connection with food.</p>
<p> </p>
<p>From the Magazine City Beat – Long Beach’s Mind.Body.Spirit Column written by Shannon Paul & Jo Hendrix of LBBC</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043422011-05-21T17:34:05-07:002019-06-25T23:51:56-07:00Angel Hair Pasta with Marinara using Zucchini & Yam<p><iframe class="youtube-player" type="text/html" width="1200" height="705" src="http://www.youtube.com/embed/mV5rlger3b4?version=3&rel=1&fs=1&autohide=2&showsearch=0&showinfo=1&iv_load_policy=1&wmode=transparent" allowfullscreen="true" style="border:0;"></iframe></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043432011-05-12T02:57:39-07:002019-06-25T23:51:56-07:00Running Form<p> </p>
<p>You read that you should run barefoot, then you read that barefoot running is awful for you. You hear that you should never run because it is too hard on the body, then you hear that you should run as much as you can make time for because it is one of the best forms of cardio…Really? I mean what are you supposed to do, right? Who do you listen to? Don’t worry I feel you. It’s not that I have an answer, but I definitely have my opinion and what I think and feel you should do.</p>
<div>
<p>When it comes to running there is no right or wrong answer. You know your body the best and so it is up to you to decide what method, what form and who you want to listen to when it comes to running advice and program design. I could say that there is only one right answer, and that is listening to me <img src="https://s.w.org/images/core/emoji/11/72x72/1f642.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /> but I will allow you to make that executive decision on your own based on how you feel and what you think is best for YOU, that is the key.</p>
<p>In this particular blog I would like to focus on running form. Will EVERY book you read about running form list these same things, no! Will these work for you? I believe so, but don’t take my word for it, give it a try and that doesn’t mean once, try it out for a month or so and see what happens. Why not?</p>
<p>When it comes to running form I believe in 4 easy steps –</p>
<h4 style="padding-left: 30px;">1. Having a slight forward lean from the hips NOT the shoulders, there is a BIG difference!</h4>
<h4 style="padding-left: 30px;">2. Landing on your midfoot in front of your center of gravity, not heal striking and not landing on your toes!</h4>
<h4 style="padding-left: 30px;">3. Keeping your arms at a relaxed 90 degree angle by your hips, not crossing your body but swinging forward and back!</h4>
<h4 style="padding-left: 30px;">4. Cadence – Having a LONG stride and not a BOUNCE, lifing your foot right when it lands like you are gliding!</h4>
<h4 style="padding-left: 30px;">Focus on mastering these 4 things when it comes to running, and let me add, running on flat ground because when it comes to hill running form changes, and you will run safer, longer and faster!!</h4>
<p>Before you go out and try it, because running is one of those things we often think we can just go out and do with no direction or coaching, I beg to differ, remember to first put on a pair of running shoes that has been fitted to your foot and not a pair that you just purchased on line because they looked cute. In that case your knees might suffer, your feet might hurt and in the end you will blame my 4 steps of running form rather than your poorly thought out shoe purchase <img src="https://s.w.org/images/core/emoji/11/72x72/1f642.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /></p>
<p>Happy Running!</p>
<p>Yours truly,<br>
Running Coach Timmie</p>
</div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043442011-05-09T13:55:45-07:002019-06-25T23:51:56-07:00All-Or-Nothing Approach<h2>We are all on our own journey.</h2>
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<p><em>Wherever</em> you are on your journey, it’s okay.</p>
<p>I want you to stop beating yourself about it. Feeling badly certainly won’t do you any good. In fact, it will likely hold you back and keep you from moving forward.</p>
<p>Most of us are hard on ourselves.<br>
Maybe you tell yourself, “I’ve been ‘really bad’ with my nutrition & exercise so I have to be be ‘really good’ by kicking my butt tomorrow.” Maybe you binge the night before you begin your ‘diet’ as your last hoorah. Maybe you tell yourself, “I can’t eat that because I was ‘bad’ and didn’t work out this morning.”</p>
<p>If you shared these kinds of thoughts with me, I would see a <em>really</em> red flag waving behind your head. You are not only hard on yourself, but this approach and dichotomy sets you up for failure. Your standards are extremely high because you are punishing yourself for being so ‘bad.’ When you can’t meet them, you slip farther into your punishment.</p>
<p>It creates a cycle of feeling badly about yourself.<br>
What good is that? How does that serve us? What needs to change is the ‘all-or-nothing’ attitude.</p>
<hr>
<p>I recently started shifting my thinking.</p>
<h3>Instead of “good” or “bad”…</h3>
<h3>My choices either:</h3>
<h4> • Serve my immediate gratification or<br>
• Serve my big picture goal</h4>
<p>I like to use the example of the top of a mountain to represent our big picture goal & the waterfall to represent our immediate gratification.</p>
<p>At the top of your mountain is your ultimate desire. When you are making choices that serve your big picture goal you take steps at getting higher, closer to the top of the mountain. You feel good about the steps you are taking to reach your goal at the top.</p>
<p>But let’s say mid-mountain you get tired and lose focus. Your motivation for continuing on your designated path dwindles and you feel you don’t have the resources to go on. Maybe it’s difficult for you to see the improvement you have made on your journey, maybe you weren’t as prepared with your plan as you should have been, maybe you lose patience, or maybe you didn’t have a realistic pace and burned really hot & just burned out.</p>
<p><img src="https://longbeachbootcamp.com/wp-content/uploads/2011/05/MountainAndWaterfall.jpg" class="size_orig justify_inline border_" alt="" height="272" width="380" />Just then you see the path to a refreshing waterfall. You choose the waterfall – which represents immediate gratification.<br>
That’s okay. Enjoy the waterfall! Don’t feel bad for taking a break.</p>
<p>When you get your motivation back, it may take a bit longer to get back to your original path, but you can still get to the summit.</p>
<p>Just be aware of how long you are at the waterfall and how deep you go in refreshing yourself. If you get too distracted, you may even get over-confident, slip up and fall into the current that carries you back down the mountain. Hmph.</p>
<p>Whatever happens, accept your choices and move on.<br>
Glean what you can <strong>learn from your experiences and move forward</strong>.</p>
<p> </p>
<h3>Things to consider:</h3>
<p>1) Food ≠ rewards, EXERCISE ≠ PUNISHMENT! You may be really good at pushing yourself during a workout, but consider what is driving you.</p>
<p>2) Give yourself a break from the usual high standards and extreme measures. Think BALANCE. Do something to treat yourself so you DON’T FEEL SO DEPRIVED. For example, this may be a massage or a piece of chocolate. If it’s a food treat (note, this is NOT a reward), make sure it is in the <em>middle</em> of the day & <em>portion controlled</em> so that you don’t sabotage your entire day.</p>
<p>3) If you wouldn’t say harsh words to your best friend, don’t say them to yourself. BE YOUR OWN BEST FRIEND. Be kind to yourself.</p>
<p>4) Find ways to ENJOY YOUR WORKOUTS. Come to a class. Laugh. Smile. Associate the positive things you get with exercise.</p>
<h4>Call if you are frustrated with getting frustrated!<br>
For help or suggestions call 562.343.5230<br>
Would love to chat! <img src="https://s.w.org/images/core/emoji/11/72x72/1f642.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /><br>
~JO HENDRIX</h4>
</div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043452011-05-01T13:26:42-07:002019-06-25T23:51:56-07:00Tranquility… Now<p><img src="https://longbeachbootcamp.com/sites/default/files/TranquilityNow.jpg" class="size_orig justify_right border_" alt="" height="246" width="298" /></p>
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<h2><strong>Meditation can help you find the answers you’re looking for</strong></h2>
<blockquote>
<h3>“<em>The most important thing about getting somewhere is starting right where we are</em>.”</h3>
<p>— Bruce Barton, author, advertising executive and congressman.</p>
</blockquote>
<p>Many times we feel like we have to look outside of ourselves only to find that the solution already lies within us. We have the answers to what we need; however we can become so bogged down with all of the outside noise that we fail to realize it.</p>
<p>The body listens to what the mind tells it. Redirecting or quieting the mind can be beneficial for not only the mind, but also the body and ultimately our spirit. The answers, or clarity, can come from meditation. Finding a quiet or peaceful space away from all the stimuli of the world can help you find this clarity, and let us develop our mind powers, where the <a style="text-decoration: none" href="http://www.subconsciousmindpowertechniques.com/"><span style="text-decoration: none;color: #4a4a4a;font-weight: normal">subconscious mind and dreams</span></a> awakes and find the right way to stimulate your life. When you are given the opportunity to sit by yourself in a beautiful or peaceful place, you can allow your mind to come to conclusions without coercion or judgment. Thus you can find your own truth, what you really think and feel about different situations.</p>
<p>You don’t need to start this process by creating an “official” meditation session; you can start this process quite simply. Start by sitting on the edge of the bed in the morning and asking yourself what you would like your day to look like. Ask yourself how you would like to feel about your day. Many people use a mantra to help guide them. For example a simple thought of, “I will get through my work day with ease,” can help lead you to a more peaceful day. What you focus on expands. You will start to notice that your day will actually go more smoothly based on your thoughts for the day.</p>
<p>Once we find our clarity, our paradigm will actually shift. We will live life more fulfilled, rather than living a life of lack, fear or doubt. We all have the answers to what we want. We just have to allow ourselves space to see them.</p>
<p> </p>
<p>From the Magazine City Beat – Long Beach’s Mind.Body.Spirit Column written by Angie Kiel, Shannon Paul & Jo Hendrix of LBBC</p>
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Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043462011-04-15T04:05:19-07:002019-06-25T23:51:56-07:00Growing With Pride<p><a href="http://longbeachbootcamp.com/wp-content/uploads/2011/04/ProudToGrow0511CityBeat.jpg"><img src="https://longbeachbootcamp.com/wp-content/uploads/2011/04/ProudToGrow0511CityBeat.jpg" class="size_orig justify_inline border_" alt="" height="258" width="296" /></a></p>
<h1><strong>When we allow ourselves to be open, amazing things happen</strong></h1>
<p> </p>
<p>I’m so proud to live in Long Beach. Our city is evolving and the vibe here is progressive and contagious. There’s a movement happening and we are choosing to be a part of it. We see strength in our diversity. We add bike lanes and organize beach clean ups. We realize our food sources matter and we support our local farmers’ market and restaurants with sustainable practices. We’re PROUD to put our consciousness and ideals into action. Not only do we grow as a city with a greater purpose in mind, but we also grow as individuals.</p>
<p>Seeing the impact we can make as individuals allows our personal walls to drop. We value authentic connection and the effort to be the best we can be—whether it’s with our children, at a backyard barbecue with friends, at a PTA meeting or with a stranger we greet on the bike path. When we drop stereotypes, remove expectations and take the lids off of the boxes we put people in, and simply ALLOW <em>ourselves</em> to be OPEN . . . we evolve.</p>
<p>To “<em>be the change we wish to see in the world</em>,” as Gandhi put it, is what we strive toward. We seek new information, new ideas and common ground knowing big changes may require a collective effort. We don’t have to have it all figured out. We stand to learn the most from people who are the most different from us. When we ALLOW ourselves to get out of our own way, give the benefit of the doubt, think about others before ourselves and hold ourselves in high regard all the time, amazing things happen. Friends become closer, relationships stronger and opportunities OPEN for us.</p>
<p>What we focus on expands. Stretch your mind like you do your body in yoga. Be uncomfortable and ALLOW yourself to simmer in that feeling. What would it look like to stop the thoughts that come from a place of fear and lack and instead choose to live in a mindset of abundance and fulfillment? What would you do if you feared no judgment or failure, knowing you have the support of your friends and community?</p>
<p>Seek out new experiences. OPEN yourself to places you’ve never gone. Face a fear. Talk to strangers. Challenge your body in a new way. Take a risk. Say out loud what you want and how you feel. Tell yourself how incredibly amazing you are . . . everyday.</p>
<p>Be proud.<strong><br>
</strong></p>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043472011-03-02T07:58:00-08:002019-06-25T23:51:56-07:00Overstimulated and Underslept?<div>
<p>Bedtime can be the most important time for your body.</p>
<p>Ever find yourself at 2 in the morning Facebooking and watching back-to-back episodes of your favorite show? We can’t seem to find the time to sleep. Do we as a society have it all wrong? How did we get to this place where lack of sleep is considered normal?</p>
<p>The Mayo Clinic recommends adults average 7 to 9 hours of sleep a night, but many of us aren’t coming close. The sheer lack of sleep can cause the obvious symptoms of fatigue, stress, disorientation and the less attractive and unwanted bags under the eyes. And I haven’t even started talking about the long-term health effects such as insulin resistance, obesity, diabetes, depression, substance abuse and increased risk of cancer.</p>
<p>We know the body can endure almost anything we put it through and can adapt to any situation (even sleep deprivation). But sleep loss affects our hormones and when these hormones are not functioning properly, the results often include an increased appetite, a decreased ability to feel full, increased abdominal fat, less lean muscle and poor body fat regulation. We do all of this to ourselves just to do one more load of laundry, stalk our friends on Facebook or finish that deadline. To make sure your hormones are working for you, follow these steps below to get the sleep your body is craving:</p>
<p style="padding-left: 30px">Use the bedroom for sleeping and sex only.</p>
<p style="padding-left: 30px">Create a dark bedroom. Block out any outside light, use blackout curtains.</p>
<p style="padding-left: 30px">Refrain from watching TV, using a computer and working in the bedroom.</p>
<p style="padding-left: 30px">Avoid consuming alcohol three hours before sleep and caffeine past noon.</p>
<p style="padding-left: 30px">Partake in regular daily exercise.</p>
<p style="padding-left: 30px">Consume dinner two to three hours before bedtime.</p>
<p style="padding-left: 30px">Create a routine before you go to bed each night. Your body will start to recognize the pattern and wind down naturally.</p>
<p>Creating a restful sleep cycle can help not only maintain your energy levels and keep you healthy, but also keep your mind clear and able make the best decisions about your work, relationships, food, exercise habits and life.</p>
<p>—————————————————————————————</p>
<p><em>There are many benefits to hiring a personal injury attorney when you’ve been injured in a car accident, especially if your injuries are serious. If you’ve been injured in an auto accident, <a href="http://www.zlotolaw.com/brooklyn-personal-injury-lawyers/car-accidents/">Brooklyn auto accident attorneys</a> can help you deal with car insurance companies and ensure that you receive fair treatment in settlement negotiations.</em></p>
<p>Posted Article from the Magazine City Beat – Long Beach written by Shannon Paul</p>
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Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043482011-02-18T12:39:59-08:002019-06-25T23:51:56-07:00Fitness Challenge 2011<p>We enjoyed a great day of being active and having fun pushing and <a title="parental blocker" href="http://www.kindprotect.xyz">competing for</a> the Fitness Challenge. We hope to hold another one soon!</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043492011-01-31T07:43:57-08:002019-06-25T23:51:56-07:00I “Heart” Fitness<h1></h1>
<div>
<div>
<p>As the month of February approaches I have the human heart on my mind for a number of reasons. The month is a celebration of love as well as health when it comes to our hearts. In honor of this month I would like to write a bit about heart rate, what it means and how it can help us all when it comes to our overall fitness.</p>
<p>“Life begins when we step out of our comfort zone.” What does that mean? How do you step outside? The mere thought of doing the uncomfortable is scary and a bit of the unknown, but that is exactly why it is THE question. How do you know in fitness if you CAN push harder? If you CAN run faster? If you CAN lift more? Our coaches, our trainers and our mentors tell us we CAN do it, but it has to come within. WE have to ultimately be the ones that do it. WE have to tell ourselves we CAN and stop saying “I can’t,” but even if you say you can’t…you definitely don’t have to listen!</p>
<p>So speaking of hearts, we have this amazing fitness tool called a heart rate. This heart rate changes with effort and it will let you know when you can give more and when you are tapped out. You can use your heart rate to monitor your intensity levels, or in other words your levels of effort. Your heart rate is like your own internal coach…letting you know when you can try harder and letting you know when you have truly given it your all.</p>
<p>Here’s a small tangent/short story for you – It’s like climbing a mountain and you are so tired and you feel like you can’t push any harder…you stop RIGHT below the final ledge that leads you to breathtaking views…10 more steps and you would be there, but you don’t know that because you stop so you never see the view. Your heart rate is that “thing” that tells you in your inside voice that you CAN walk those 10 extra steps and you will make it and be okay and be able to enjoy the breathtaking view.</p>
<p>There are different reasons to push your body to different intensity levels and there are different results that will be achieved when doing so. Learn your body. Learn about your heart rate and these intensity levels. Go out and get yourself a <a href="https://www.ourbeautifulplanet.org/best-heart-rate-monitor-cycling/">heart rate monitor</a>, learn about these different intensities and USE THEM! Listen to your heart. Learn from your heart in more ways than one because it is an incredibly powerful tool. Don’t just let it be, it’s too important. Learn it, love it and use it to help you live your life as it allows you and even encourages you to step out of that comfort zone of yours.</p>
<p>Life’s too short to live comfortably and our health is too important.</p>
<p>I “heart” you all…<br>
– Coach Timmie</p>
</div>
</div>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043502010-10-26T13:45:01-07:002019-06-25T23:51:56-07:00Long Beach Marathon 2010<p>We are so proud of all of you who participated in the marathon, half marathon, and bike tour of Long Beach. You inspire so many people when you accomplish your goals!</p>
<p>Next one is in October, so get training! <img src="https://s.w.org/images/core/emoji/11/72x72/1f609.png" class="size_orig justify_inline border_" alt="?" style="height: 1em; max-height: 1em;" /></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043512010-10-19T11:45:17-07:002019-06-25T23:51:57-07:00Before You Accept Your Negotiation<h1>Before you accept negotiations with yourself ask,</h1>
<h2 style="padding-left: 30px;">“If I were letting down my friend the way I am letting myself down, would I be so apt to do so?</h2>
<p style="padding-left: 30px;">We set goals for ourselves, make commitments to do more, be better, and live a more purposeful existence, yet we can easily get derailed by our negotiations and the pull of our old story.</p>
<p style="padding-left: 30px;">We wouldn’t break a promise to a friend as easily as we break a commitment to ourselves.<br>
We wouldn’t stand them up when we said we’ll be there.<br>
We wouldn’t talk to them as negatively as we talk to ourselves.</p>
<p style="padding-left: 60px;">EXAMPLES:<br>
• skipping workouts<br>
• telling ourselves we’re not good enough or don’t really deserve it<br>
• showing up late</p>
<p style="padding-left: 30px;">What is your reason?<br>
Are we so conditioned to put others needs before our own that we don’t value taking care of ourselves? Is it representative of a lack? Do we lack respect, love or self worth?<br>
Are we fulfiling our own expectations and prophecies of failure?<br>
Any of these could be true.</p>
<p style="padding-left: 30px;">Sometimes we’re triggered and we’re pulled right back into the actions thoughts and feelings of that old story. Our jobs, kids, tempting foods, injuries, growing relationships… any one of these can send us into the actions we fight so hard to conquer – back into ‘reasonable’ actions and emotions.</p>
<p style="padding-left: 30px;">Adversity is our opportunity to show our strength.<br>
So what can we do at these moments of opportunity?</p>
<p style="padding-left: 30px;">Take a moment.<br>
When you realize you are getting pulled back, going 0-60mph in that instant, you can stop. Stop engaging, let yourself off the hook, and start breathing.<br>
Take yourself out of the situation. Go to a different space, even a different room if you need to. This reaction inside of you is not <em>you</em>. It is a thought, a feeling, a physical response perhaps, but it is not who you are at your <em>core</em>.</p>
<p style="padding-left: 30px;">Once we realize that thoughts and emotions are separate from our being, we can observe them as they pass. There they go… thank these reminders of how you managed to survive, how you coped with whatever life had for you when you were young. Being an observer, being aware of what is happening, means that you can eventually see it coming. Eventually, these triggers will be avoided. Like a golf ball headed for your face, eventually you will learn that you not only see it coming, you can choose to get out of the way.</p>
<p style="padding-left: 30px;">Instead of negotiating with yourself, make the choice.<br>
Choose the new story – the one that appreciates, respects, loves, believes, keeps promises, and plans a way to make things happen for yourself.</p>
<p style="padding-left: 30px;">Set yourself up for success, love your body and be good to it.<br>
Not just when you get to your goal, but right now.<br>
Treat it well with things that serve its purpose – exercise, nutritious foods and positive energy.</p>
<h4>“Change doesn’t take time, it takes commitment. Once commitment is made, change is instant.”</h4>
<h4>“A woman is like a tea bag- you never know how strong she is until she gets in hot water.” ~Eleanor Roosevelt</h4>
<h4>“As a man thinks in his heart, so is he.” ~Proverbs 23:7</h4>
<h4>“Your word is your wand.” ~Scovall Shinn</h4>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043522010-10-14T15:45:39-07:002019-06-25T23:51:57-07:00*Results vary per individual.<p>Camper: tlitvac</p>
<blockquote>
<p>There are a few things that I learned make a difference for me to lose weight…</p>
<p style="padding-left: 30px;">1. Yes, journaling is a big deal! I committed to 100% not just the first part of the day.<br>
2. I made my lunch everyday and measured everything!!!<br>
3. I do better with whole grains that are NOT bread.<br>
4. I really tried to break the mental barrier that exercise is hard. Blah blah blah… I just gotta DO it and stay POSITIVE while I’m at it!</p>
<p>I really want to thank you because you guys are like my positive reinforcement. You believed in me before I believed in myself. Sometimes that’s exactly what I need to get going. Also I now know how much of an impact my mental attitude has on my weight loss.</p>
<p>So really I love you guys and I hope that you can see me reach my goal weight and celebrate with me.</p>
</blockquote>
<p> </p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043532010-09-10T14:23:46-07:002019-06-25T23:51:57-07:00Stress Doesn’t Have to Feel Like a 4-Letter Word<p>The irony about stress is that in our evolutionary development it helped to keep us alive as our “fight or flight” response. Today, however, it is a major contributing factor to what is killing us. The reason: stress has become chronic.</p>
<p>When your body is constantly presented with stress hormones such as cortisol and epinephrine, your body is subject to be taxed into disease. Chronic stress is linked to a slew of health problems such as heart disease, obesity, irritable bowel syndrome, high blood pressure, memory impairment, depression, chronic headaches, arthritis and worsening of skin conditions. The stress that we feel in our body is a physiological response.</p>
<p>On a day-to-day basis we feel stress through physiological responses such as cold hands, sweaty palms, heart palpitations, shortness of breath, anxiety, loss of sleep, nightmares, over/under-eating. We adapt to our surroundings so well, that we may not notice the constant signaling our body is giving us to do things differently. Are you aware and connected to the signs your body is telling you?</p>
<p> </p>
<h3>First step: Become aware.</h3>
<p>Start by asking yourself these 3 questions.<br>
Grab a piece of paper and start writing down your responses to develop your awareness.</p>
<h2>1. What are the stressors in your life?</h2>
<p>a. Good Stress: Getting married, a new job, a new baby, new house, retirement etc.</p>
<p>b. Bad Stress: We all know what those are – anything that makes you uncomfortable.</p>
<h2>2. How do you currently deal with those stressors?</h2>
<p>a. Are they working for you or against you?</p>
<p>i. Eating, wine, yelling, yoga, massage</p>
<h2>3. Is there room for change? How can you deal with those stressors in a more healthful way?</h2>
<p>a. Think of a positive way that you can deal with your stressors.</p>
<p>i. Find a quiet space to regain clarity, go hiking, surf, exercise, call a friend and create a plan of attack.</p>
<h3>Great ways to reduce stress are right at your fingertips.</h3>
<p>a. <strong>Exercise</strong> – 1 hour of vigorous exercise can alleviate your stress for the hour and much longer.</p>
<p>b. <strong>Healthy</strong> <strong>Eating</strong> – Putting proper nutrients in your body will give you the energy, attention and focus to deal with your stressors.</p>
<p>c. <strong>Meditation</strong> – Busy minds need to unwind. Make some time in your day to sit in a quiet space. Sometimes just finding peace and quiet can help bring clarity to your life and stressors.</p>
<p>d. <strong>Being</strong> <strong>Proactive</strong> – Now that you are aware of your stressors, develop a plan to get through, or around your stress. How will you manage the effect your stressors have on your mind and on your body?</p>
<p> </p>
<p>Remember you are ultimately in charge of how you respond or react to your stressors! Take charge of those stressors before they take charge of you!</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043542010-09-07T13:47:55-07:002019-06-25T23:51:57-07:00Conquer The Bridge 2010<p>They opened the bridge to San Pedro for pedestrians and we all jumped at the chance to experience the view crossing the beautiful Vincent Thomas bridge. What a great event! Great job, ladies!</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043552010-08-18T13:18:23-07:002019-06-25T23:51:57-07:00Irvine Lake Mud Run 2010<p>Oh, the silly muddy madness that is the Mud Run! We had a blast in our cave man outfits this year. What will we think of next?! We welcome your creative ideas!</p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043562010-06-24T17:37:50-07:002019-06-25T23:51:57-07:00Sami’s Fridge<p><iframe class="youtube-player" type="text/html" width="1200" height="705" src="http://www.youtube.com/embed/H7OtaEnWIEE?version=3&rel=1&fs=1&autohide=2&showsearch=0&showinfo=1&iv_load_policy=1&wmode=transparent" allowfullscreen="true" style="border:0;"></iframe></p>
Long Beach Boot Camptag:longbeachbootcamp.com,2005:Post/58043572010-06-07T17:43:58-07:002019-06-25T23:51:57-07:00Cori Cauble – Self-Awareness Coaching<p><iframe class="youtube-player" type="text/html" width="1200" height="705" src="http://www.youtube.com/embed/ARiElSVoyQE?version=3&rel=1&fs=1&autohide=2&showsearch=0&showinfo=1&iv_load_policy=1&wmode=transparent" allowfullscreen="true" style="border:0;"></iframe></p>
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