Boot Camp Office: (714) 455-2110
http://www.BreaBootCamp.com
BOOT CAMP INFO PACKET
(BREA 5:30 AM)
Congratulations on your choice to GET FIT and have fun!
Here are some important things to remember:
IMPORTANT NOTE: It is your responsibility to ‘sign in’ each day as you arrive. We will have sign-in sheets laid out for you. Simply place a checkmark next to your name and the appropriate day.
Again, it is YOUR responsibility to check yourself off the roll sheet.
Remember that you are responsible for knowing about the special days in this camp and where to meet. Always check your calendar and use the directions and maps provided, as necessary.
· Please ALWAYS arrive on time or a few minutes early.
· Please allow time to use the restroom before camp begins.
· Please do not use earphones during class.
· You will be sore the first week or two, this is normal -- hang in there! No matter how sore you are, a good workout will actually reduce these symptoms and you’ll feel invigorated and less sore all day. Don’t miss a workout!
· Also....don’t panic if you gain a few pounds the first week or two! New muscles are heavier than old fat, but a lot smaller. Those muscles require extra calories so you will lose that and more, burning calories while you sleep! If you wake up hungry, that means your metabolism is higher and you’ve been burning all night long. Eat a small healthy snack with protein before class. No juice before or after. See list of ideas below.
· It’s only 4 weeks, NO EXCUSES! No ditching class! You will make huge progress if you come to every class! If you are having a tired, grumpy or difficult morning, put your exercise clothes on, brush your teeth, THEN re-evaluate the situation. Keeping in shape, losing weight and getting back into those cute jeans requires a lifestyle change, not just one 4-week program. Everyone should strive for 5 days of exercise weekly. No matter what your age or condition right now, you CAN be in the best shape of your life in a few short months if you want it, see it, believe it and get your bootie to every class!
· Remember why you are here before you put those French fries in your mouth or drink that second glass of wine. *Your results will double if you stick to a good nutrition plan! Eat 5 to 6 mini meals a day. You must “feed the fire.” Your metabolism will be revved up from your workout; it needs fuel to stay high. If you go more than 3 hours without fuel, your metabolism fire will die and you will STOP burning fat. *snack ideas included.
· Bring your 5 lb. dumbbells, a mat, good running shoes, water or sports drink and a sweat towel every day except cardio day.
· ARE YOU SIGNED UP for Wednesdays? Wednesday Registered campers only have an alternate meeting location on the 2nd thru last Wednesdays. This is CARDIO DAY. No weights or mats needed (or friends or dogs). On the first Wednesday you will meet at the regular school location.
o On the 2nd through last Wednesdays, please meet at the corner of St. College and Rolling Hills, in the church parking lot. There is a map and directions attached near the end of this packet – please review!
*REMEMBER: On the FIRST Wed., meet at your regular school or park location.
· Be courteous to neighboring homes by not screaming.
· Avoid all 4-letter words except “Yeah!” No whining!
· Please lock your car manually instead of using your remote. The onslaught of beeps makes for cranky neighbors.
· PLEASE limit talking during class to “Hi.” Talking is very annoying to other campers. If you are working as hard as you should be, you should not want to talk. If you are slacking, why are you here? Make a coffee date for later to catch up (sugar free, no whipped cream!).
· LAST DAY: A drawing for prizes is held on the last day of each session for campers with perfect attendance (sheet must be checked, on time). T-shirts handed out plus a short random drawing for all campers. Then head over to Starbuck’s for coffee or tea on me on the last day. Grab something and run or stay and chat for a while!
· Q: Can I make up a day if I miss?
· A: If you are aware of an unavoidable conflict, please let me know BEFORE that day of camp and we can switch your days. Let me know before that day arrives. If you miss a workout because you had a senior moment, were in a bad mood or feeling lazy, you will not be able to make up that day - no exceptions. Getting and staying in shape is more mental than physical. Once you’re on a roll and feeling good, you’ll never go back – so get your booty to camp, no excuses.
Key words for your success in fitness and in life: commitment, accountability & intensity!
We have a Saturday camp @7:00 a.m. twice a month (once in December). This is a good opportunity for you to make up any lost days. Everyone is encouraged to come on our “Free” Saturday workouts! These workouts are held about twice monthly on no date certain, but usually on the 2nd and 3rd Saturdays of each boot camp session. Times and dates will be announced in class and will also be on your boot camp calendar attached to this Welcome Packet. NOTE: Saturday classes are for bootcampers only. Please do not ask to bring a friend, family member, husband or dog. Location is at an alternate park location (check your packet).
· Give 110% effort! Get OUT of your comfort zone! Intensity is essential. Without exercising at the proper intensity you will see minimal results from your workout. For maximum progress and fat-burning capacity, your body needs to be challenged with new exercises that it has not been subjected to in the past. If you have an unusual ache or pain, tell your instructor immediately! Quite frequently aches and pains are related to improper shoes or incorrect form.
· Eat a small meal before camp containing protein and carbs. Here are some anytime ideas – eat something – every 3 hours: http://www.breabootcamp.com/packyoursnacks.php
*To MAXIMIZE results with this 4-week program, you MUST make some healthy changes to your eating habits. This is not a diet – do NOT starve yourself or your body will stop burning fat very quickly. Eat small healthy meals and snacks 5 to 7 times throughout the day, and do NOT eat pre-packaged processed products and foods made with white flour, such as crackers, chips, bagels, etc. Avoid white rice, fried foods and foods with added sugar (read labels) as often as possible until your new healthy “habits” kick in.
· During cool weather, layer your workout clothes. You will get warm VERY quickly. A cap and gloves will be your best method of keeping warm for the first 10-15 minutes each day during cooler months.
· Wear a good sports bra (*Shop for workout clothes at: The Running Lab or Snail’s Pace, Big 5, Sport Chalet, etc.
· What do we do if it rains? Camp is never cancelled. This is boot camp! If it is raining hard enough for windshield wipers at 5:20, proceed to the rainy day location (map below). If it has just finished raining, is lightly misting, come to your regular school location – we have covered areas for you to lay your mats. I will stand out in the rain! Do NOT stay home if it is raining. These are truly some of our best workouts!
· Holidays? Camp is never cancelled. If a holiday falls within one of our regularly scheduled 4-week sessions, we will be there.
· Note: If it rains on Wednesday, Cardio Day, please go to your regular school location for your workout; it is just a few minutes away. *Suzanne’s cell(714) 473-0321
· Good Running Shoes are *highly advisable. Please do NOT purchase cross-trainers, walking shoes or Sketchers with the rocker bottoms! Do “wear” strap-on weights to any class – this is an accident waiting to happen (& it has).
· You should be fitted for shoes at a reputable running store – we recommend The Running Lab in Orange for the best fit http://www.breabootcamp.com/runninglab.php. Your new running shoes should be about ½ to one size larger than your regular size. If they feel too roomy, ask to try a smaller size. Your shoes should be a few months new for good support (rule of thumb is 6 months or 300 miles). Injuries such as shin splints, plantar fasciitis & knee problems can be avoided if your feet have adequate support. This is VERY important; don’t wait until you feel that pain. You will love your new shoes! We do NOT recommend you purchase your first pair of shoes at Snail’s Pace.
Note: Getting the right shoes for your feet is vital to preventing injuries. Do not purchase your shoes without at fitting at The Running Lab or Roadrunner Sports first. Do not purchase your shoes at Sport Chalet, Big 5, Sports Authority or any mall-type athletic shoe store "unless" you have been previously fitted at one of the aforementioned running stores (or other quality running shoe stores).
#1 Choice for shoes:The Running Lab (for your first fitting)
THE RUNNING LAB155 North Glassell Street
Orange, CA (California)
92866-1406
Phone: (714) 538-1355
CALL FIRST
HOURS: Monday through Wednesday, 11:00 - 6:00 p.m. Thursday through Saturday, 11:00 – 7:00 p.m. Sunday, 11:00 - 5:00. / LOCATION: Located at the Circle in Orange (across from the Irish Pub and the old theater, now church). Earl and his staff will evaluate your feet thoroughly for arch height, pronation or supination, running style, etc. They will then recommend the right type of shoe for your needs.
*15% discount on all running apparel (excludes shoes). Feel great when you exercise - get something fun).
Make sure to Let them know you are a bootcamper get a 15% discount off apparel. You must ask – they don’t always remember!
We highly recommend The Running Lab in Orange for your first fitting. They provide a "free" professional fitting, and will spend 20 minutes analyzing your feet. The right shoe is much more extensive and important than just getting your foot measured for size and finding something you think is cute. Most knee and foot pain, as well as shin splints, are directly related to improperly fitted shoes. Make this a priority - you'll be glad you did!
DID YOU KNOW…
1) that vigorous exercise 4 to 5 times a week reduces the chance of Alzheimer’s disease by 60%!
2) that vigorous exercise 4 to 5 times a week reduces the incidence of cancer by 35%, and a large part of the remaining percentage is related to diet?
Genetics play a much smaller part in disease than most people are aware of Bottom line: Take care of your body or it won’t take care of you!
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Directions to Brea Country Hills Elementary School
*Be there no later than 5:29 a.m. - we start promptly at 5:30 a.m.!
From the 57 Fwy heading north: Exit at Imperial Hwy, turn right or east onto Imperial Hwy. Turn left at S. Associated Rd., turn right at Birch, turn left at N. Associated Rd.
The School is a few blocks up on the right-hand side. Parking lot is off of N. Associated Rd., or park on street where available.
From the 57 Fwy heading south: Exit at Lambert Rd., turn left or east onto Lambert Rd., turn right on Associated Rd. School is a few blocks down on your left-hand side. Parking lot is off of N. Associated Rd., or park on street where available.
From Brea Blvd. and Birch St. or Civic Center and Birch (Library & Chamber of Commerce): Go east on Birch St. about 1 or 1.5 miles, passing under the 57 Fwy. Turn left on N. Associated Rd. Parking lot is off of N. Associated Rd., or park on street where available.
MEET AT THE X
/People that do not eat breakfast lower their metabolism by 10%!
"Pain is weakness leaving the body.”
Eating SMALL portions of high-quality snacks throughout the day will boost your metabolism and you’ll actually lose weight faster!
ü 1 piece of Ezekiel bread (Flourless, sprouted grain bread found at Trader Joe’s) or 100% whole wheat bread with 1 heaping tablespoon of natural almond or peanut butter.
ü Yogurt (low-fat or nonfat, plain Greek yogurt or low-carb yogurt like Danon Light ‘n Fit). Add fresh berries (blueberries or other berries), apples and/or a bit of high protein low-sugar cereal.
ü Sliced apple or ½ banana with Tablespoon of almond butter or peanut butter
ü Sliced apples and a slice of lowfat cheese
ü Snack-size corn or whole wheat flour tortilla and string cheese (melt in microwave, roll and go!).
ü Instant or regular oatmeal. Make with water OR non-fat milk. Add a teaspoon of protein powder if desired. Add blueberries, chopped apple, cinnamon, etc.
*Try Trader Joe’s “Oatmeal Complete” contains 7 grams of soy protein
ü Nonfat or lowfat cottage cheese with fresh fruit (chopped apple & cinnamon, blueberries or strawberries, etc.)
ü Small handful of *raw almonds and a small apple or ½ of large apple.
(Do not buy roasted almonds. Trader Joe’s has raw almonds)
ü ½ of low-sugar protein bar (9 grams or less). Eat the other half on your way home. (Try PowerCrunch or Pria). Read the label. Many are very high in sugar, basically a candy bar with a few nuts thrown in for protein. This will stall your fat loss quickly.
Ø EAT YOUR GREENS! Salads are great as a dinner entree. Fresh, uncooked foods will help your body burn fat and aids in muscles repair! Add baked chicken or wild Salmon, chopped apple, veggies, hard-boiled eggs, nuts, avocado (good fats balance hormones aid in fat-burning too), and dark green lettuce and/or spinach.
Steps to Achieve Success with Our Fitness Program
Our goal at Adventure Boot Camp (ABC) is to help you reach your health & fitness goals. The ABC Team is dedicated to each individual’s success.