Tips for a Successful Camp

• Stretching will begin at 5:30AM, so please arrive early (5-10 mins) to warm up prior to the stretch. To prevent injury, we always warm up and increase blood flow to the muscle prior to stretching them.
• Please SIGN OFF on the Attendance roster every morning you arrive.

• Go to bed early.
• Purposefully prepare your meals to be nutritionally successful. (use the potion size and time guidelines located below at the end of this screen.)
• Walk as often as possible. Stay active on the weekends and find opportunities to burn calories.
• You get what you focus on, so keep your mind positive and confident.
• Have fun and design each day to be a success. Your choices and decisions shape your destiny.

What to Bring to Camp:

• Running Shoes from an expert who has examined the form , gait, and the structure of your feet. This will help to reduce injury and soreness. Visit Road Runner Sports at the Kent Station for a free examination. Mention you are from Boot Camp to receive a discount.
• Water bottle of 24oz. or more.
• Hat, gloves, and waterproof jacket.
• 5-8 pound dumb bells.
• Exercise elastic bands with handles (Target $6.99)
  
• Exercise mat (Target has a thick one for $19)

MOST IMPORTANT: A positive attitude that encourages and uplifts others. All negative thoughts, emotions, and self-sabbotaging words are left at home. Protect your mind and the thoughts of others around you by motivating and promoting team work. This is neccessary for your success and those around you.

How to Eat and Lose Weight

Keep metabolism up all day

Metabolism: Merriam Webster defines it as, "The process by which a substance is handled in the body." There are many forms of metabolism going on in your body. Metabolism of fat is when the liver converts stored fat into energy. The liver has other functions, but this is one of its main jobs. Another of the liver's duties is to pick up the slack for the kidneys, which need plenty of water to work properly. If the kidneys are water-deprived, the liver has to do their work along with its own, lowering its total productivity. It then can't metabolize fat as quickly or efficiently as it could when the kidneys were pulling their own weight. If you allow this to happen, not only are you being unfair to your liver, but you're also setting yourself up to store fat.

Water: 8-12 8oz. (96oz) glasses of water a day is recommended plus another 8 ounces for every 25lbs of extra weight you have to lose. If you eat right and exercise at the intensity, frequency and duration proper for you, but still can't get rid of a little pooch here and there, you're probably just not drinking enough water. During the first few days of drinking more water than your body is accustomed to. You're running to the bathroom constantly which interferes with your normal day. What is really happening is that your body is flushing itself of the water it has been storing throughout all those years of "survival mode". As you continue to give your body all the water it could ask for, it gets rid of what it doesn't need. It gets rid of the water it was holding onto in your ankles and your hips and thighs, maybe even around your belly. Your body figures it doesn't need to save these stores anymore; it's trusting that the water will keep coming, and if it does, eventually, the flushing will cease, allowing the human to return to a normal life. The "breakthrough point."

Coffee & Soda vs. Green Tea: Never mix caffeine and exercise. Your poor little heart is already working hard without extra stimulants. In fact, your best bet is to stay away from coffee and soda all together. These are big bullies that push your friend water out of your system. Don’t forget your kidney and muscles need the water, not to mention your skin. Plus, soda deteriorates bone mass density and wears away the enamel of your teethe. Antioxidants are great for the skin, hair, and protects you from disease…. Drink green tea (2 cups minimum). Plus, it will help you burn fat (metabolism) and lower blood sugar level.

Other sabotagers/enemies: Anything using man made chemicals, man altered or processed foods like Enriched flour, High Fructose Corn Syrup, and Splenda. Stay as close to natural as possible for prolonged health.

Antioxidant: an·ti·ox·i·dant (ăntē-ŏk'sĭ-dənt, ăntī-) nounA chemical compound or substance that inhibits oxidation.A substance, such as vitamin E, vitamin C, or beta carotene, that protects the body's cells from the damaging effects of oxidation. Commonly seen in the aging of your skin cells and the breakdown of your vision/eyes. Also thought to be the cause of diseases like cancer, heart disease, and diabetes.

The Glycemic Index: The process in which carbohydrates are broken down into glucose and absorbed into the blood stream. Factors that can control this process: timing your meals and size of food particles (chew your food well!). Plan to eat high glycemic fruits early in the day and allow your body to use it with in 2 hours of consumption.

The Law of Thermodynamics: (Just like Gravity, this is an important law to understand)

Consume more calories than you burn= weight gain.
Consume the same calories you burn= weight maintenance.
Burn more calories than you consume= weight loss.

1 gram of Protein= 4 calories
1 gram of Carbohydrate= 4 calories
1 gram of Fat= 9 calories
1 gram of Alcohol= 7 calories

Not seeing the results you want on your scale or in your clothes?

If you have reduced your portion sizes, drinking 96 oz. of water or more, take an effective multi-vitamin supplement that actually absorbs into your cells, and have increased your physical activities, it is recommended that you take it to the next level and count your calories to achieve results. It is impossible to gauge the exact amount of calories you need to consume in a day to achieve weight loss, unless we are able to measure how many calories are being burned through out the day. We can do a generic calculation for you based on your guess of which activity category you fit into. Otherwise, for an exact 24 hour a day calorie burn count (which is needed to plan calorie consumption for the day), we rely on the My Victory Arm Band and program to keep you accountable and track your daily achievements.

My Victory Plan

Your Weight Loss E-coach

*This device is commonly know as the "bodybugg™" in the fitness world. Pharmanex / Nu Skin has been granted exclusive rights to promote and deploy this technology outside of the Apex program.

"Product Launch"
October 2007, Register now!!!

"It's like having your own personal fitness and nutrition consultant at your fingertips 24/7!"

web based software gives you the ability to see and manage your results instantly!

It's Simple!

•Customize the program with your data and weight loss goals

•Use the armband to track calories burned vs. calories consumed

•Keep eating the food you love and stay in control of your weight Get There Faster!

•Stay on track with your own personal bodybugg Coach

•Get one on one advice from an expert

•Friendly motivation and extra support bodybugg™ To You includes:

•Two private sessions with a bodybugg coach (via phone)

•Four-month subscription to the web-based program: Download Brochure

•bodybugg™ armband device:Tracks all calories you burn every minute of the day

80% of your success=

Your nutrition is 80% of your success.

Nutrition is the foundation building block for your physical structure. The average person can loose 1.5 -2 lbs per week, if their diet is correctly being monitored. You can also gain a pound of muscle per week. I stress that this is the average person. Others may not start loosing weight until week 10-12 of a program depending on their metabolism or medical conditions.

Balanced reduced-calorie diets
The Pyramid Diet

This is the diet developed by the USDA to satisfy the nutritional requirements of most Americans.

0-3 servings (use sparingly) fats & oils

2-3 servings (4-6 ounces) meat/protein

2-3 servings dairy

2-4 servings fruit

3-5 servings vegetables or more

6-11 servings bread/starch

Please consume the minimum required fruit and veggie intake of 9 servings per day (12 is optimal. Take pharmaceutical grade multi-vitamins if you're short servings, or you are a picky eater that does not consume a variety of nutrients in your day). Many of you received very low scores from the BioPhotonic Scan of your Antioxidants. When your cells have a proper foundation of nutrition and are fully saturated with what it needs to function at it's best, your body will respond to your efforts to burn fat more efficiently.

WATCH YOUR PORTION SIZES!!!

What is a portion size?

Bread, Cereal, Rice, and Pasta (Avoid Enriched Flour whenever possible)
1 slice of bread or tortilla (1 ounce)
1/2 bagel or 1/2 English muffin or 1/2 pita (1 ounce)
1 ounce of ready to-eat cereal
1/2 cup of cooked cereal, rice, or pasta

Vegetable
1 cup of raw leafy vegetables
1/2 cup of other vegetables, cooked or chopped raw
1/2 cup of vegetable juice

(Raw leafy vegetables are in the "free use" category - eat as much as you want of leaf lettuce, celery, radishes).

Fruit
1 medium apple, banana, orange
1 cup berries, cubed melon 1/2 cup of chopped, cooked, or canned fruit
1/2 cup of fruit juice

Milk, Yogurt, and Cheese
1 cup milk
3/4 cup plain yogurt
1/4 cup cottage cheese or ricotta
1 ounce cheese


Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
4 ounces of cooked lean meat, poultry, or fish (about the size of a deck of cards)
1/2 cup of cooked dry beans.
2 tablespoons of peanut butter or 1/3 cup of nuts count as 1 ounce of meat.
1 egg

Fats
1 teaspoon oil, butter, margarine, mayonnaise
1 tablespoon salad dressing, cream cheese.

Eat Every 2.5-3 hours!!!

5:15AM Pre-work out:

Banana or slice of Rye bread with 1 tablespoon of walnut/almond/ or peanut butter


5:30AM Boot Camp: 24 oz. of water or more


6:30-7:30AM Post work out:
*2 yoke maximum egg omelet with veggies
*Bowl of cereal (3 grams or more fiber per serving) with fresh fruit
*Bowl of oatmeal (3+ grams of fiber per serving) with fresh fruit
* Yogurt Parfait with fresh fruit and granola

On the go…
· Meal replacement protein shake blended with real frozen fruit
· Meal replacement bar eaten with fresh fruit or veggies
· Whole grain breakfast cookie, Papa Gika (found at Winco, .98 each)


10-10:30AM Snack: Small ½ sandwich size portion (Options on chart below)


12:30-1PM Lunch: 3 S’s= Soup, Salad, or Sandwich. This is an opportunity for 2-3 servings of veggies.


3-3:30PM Snack: Small ½ sandwich size portion (Options on the chart)


6-6:30PM Dinner: 9" Plate

• 2-3+ servings of veggies



• 1 serving of starches (whole grains/whole wheat)



• 1 serving of protein
  

Limit beef to 2 times per week and eat salmon 2+ times per week to prevent heart disease, the number one killer of women.

Treats: 100 cal. or less. Only after you’ve fed your body everything it needs to re-heal, nourish, and sustain life. If you have a sweet tooth, natural sugar fruit with whipped cream or pudding is preferred. You will be most successful when you avoid treats altogether. Avoid processed foods and anything chemically altered. You have already eaten 6 times today. If you are still hungry, there may be an emotional/internal issue that you must learn to resolve without food.

Morning and Afternoon Snack ideas:


Mix 1 protein with a complex carb, fruit, or veggie.

Proteins Snacks
Beef (2% or less fat and limit intake to 2x's a week)
Poultry (lean)
Fish (lean)
Eggs (all varieties)
Turkey Jerky
Tofu
Morning Star products
Boca Burger products
Garden Burger products
Dairy products
Yogurt
Cottage Cheese
Cheese varieties
(sticks, cubes, melted)
Cream Cheese
Milk (no fat)
Soy milk (vanilla)
Protein shakes (soy or whey)
Nuts
Soy Nuts
Peanuts
Almonds
Cashews
Pistachios
Walnuts
Mixed
Hummus
Chick peas
Sugarless coconut
Trail mix
Seeds
Sunflower
Sesame
Pumpkin
Peanut butter
Almond butter
Walnut butter
Legumes (beans, peas, lentils)
Bean dip
Omega 3 fish oil (lemon)
Protein bars


Complex Carb’s: Whole Wheat – all
Whole wheat Bagel
English muffin
Toast
Pita
Tortillas
Crackers
Rye Crisps
Pasta
Rice
Rice Cakes
Crispbread
Bread sticks
Granola
Granola bars
Oatmeal
Cereal (choose one with 3 or more grams of fiber per serving)
Pretzels (no salt)

Fruit: All – fresh, frozen, or some cooked
Applesauce
Apples (any variety)
Banana
Grapes (try frozen)
Raspberries
Blackberries
Blueberries
Marion berries
Watermelon
Cantaloupe
Honeydew
Cranberries
Strawberries
Olives
Mangoes
Apricots
Raisins
Dates
Peaches
Pears
Kiwi Papaya
Nectarines
Oranges
Pineapple
100% fruit juices

Veggies: All – fresh, frozen, or some cooked
Tomatoes
Cherry tomatoes
Peas
Carrots
Spinach
Beans
Lettuce (dk.green varieties)
Asparagus
Broccoli
Cauliflower
Beets
Onions
Edamame
Celery
Cucumbers
Pickles
Peppers
mini bell peppers
Salsa
Artichoke
Alfalfa sprouts
Brussels sprouts
Cabbage
Peppers
Mushrooms
Garlic
Ginger
Rhubarb
Corn
Spinach
Squash
Potatoes, yams
100% vegetable juices

A few other Ideas:

• Crush banana’s and mix with peanut butter. Add to whole wheat toast/muffin/bagel.
• Thread cubes of roasted deli turkey, cheddar cheese, grapes and dried apricots onto a wooden skewer.
• Add tomato sauce, cheese, veggies, lean meat atop pita or tortilla (mini-pizza).
• Asparagus wrapped in ham or turkey spread with cream cheese!
• Celery with peanut butter and raisins on the peanut butter
  tuna & rye crisps with fruit
• Whole wheat mini pita w/cottage cheese sprinkled w/paprika
• Whole wheat mini pita w/black beans diced tomatoes
• Cottage cheese topped w/cantaloupe and flax seed
• Smoothies w/tofu and berries
• Cucumber, sliced tomato, slice of avocado wrapped in romaine lettuce leaf (can add seasoning and low fat sour cream or non fat yogurt)
• cup of soup (not to be confused with cup of noodles....this is mostly all chicken broth with little bit of noodle and chicken that you make in a coffee mug) and some broccoli and cauliflower cutlets
• Black bean corn salsa rolled into a small whole grain tortilla
• Berry Medley - 1/2 cup blueberries, 1/2 cup raspberries, 6 strawberries
• Whole wheat cracker, 1-turkey pepperoni or 1/4 deli slice of turkey or chicken, slice of Roma tomato, 1-inch piece of cheese