12 Week Boot Camp Transformation System

Your 12-Week at Home BOOT CAMP TRANSFORMATION System

“I lost 29 pounds” Q. Why did you decide to stick with it? I saw and felt results immediately. I wasn‘t as tired as I had been before. I felt proud of myself every day because I was taking action that would be necessary to change my body. Rocky P Rancho Cucamonga, Ca

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An earful

Table Of Contents

What we would say to you… if you were in camp

Welcome

Pg 3

Quick Start Guide Nutrition Tips

Pg 15 14 Pg

Fat Fighting Foods Nutrition FAQ’s

Pg 18 Pg 31

Daily Nutrition Log

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Exercise Tips

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Workout Plan weeks 1-3 Warm up Shoulders

Pg 46 Pg 47 Pg 52

Arms

Pg 53

The Decision Trap Pg 9 I hate my _____ Pg 10 Big, fat, reason why Pg 12 A rat in a maze Pg 17 42% fat in American diets Pg 22 But I don’t eat a lot Pg 24 What about eating out Pg 26 Portion Control I learned from my dog Pg 33 What to do when you’ve been bad Pg 34 Surviving your diet Pg 35 The little things make all the difference Pg 40 Check your trash Pg 41 Franken-Twinkie Pg 42 How to become a runner Pg 73 Motivation or lack there of Pg 76 Pound the Rock Pg 80

Chest

Pg 54

Abdominals

Pg 55

Back

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Legs Body failure download Workout weeks 4-12 C.A.N. cards

Pg 57 Pg 63 Pg 64 Pg 79

Why you may not be seeing results

Nutrition Evaluation Q&A

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Exercise Evaluation Q&A

Pg 84

Results Tracking Worksheet

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Week #3 Assessment Checklist

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Pg 95

Summary The 12 weeks are over...Now what?

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Fast start boot camp cleanse

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Gold medallist Clothes are 2 sizes smaller I Lost 63 pounds I am no longer making excuses I lost 8% body fat I lost 22 lbs Stop considering it and do it I lost 29 pounds Board of confidence Oh my, whose idea was this I lost 28.75 inches + 25lbs Exercise alone is not enough My you really look fit The results after one month Hell Yeah...a lot better Exercise alone isn’t going to do it I am the bombdiggity My Health depended on it

© 2010-2011 IEABC, INC All Rights Reserved.

Pg 90

What people have to say about camp

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Pg 4 Pg 11 Pg 19 Pg 23 Pg 28 Pg 37 Pg 43 Pg 58 Pg 62 Pg 63 Pg 71 Pg 74 Pg 78 Pg 88 Pg 104 Pg 106 Pg 108 Pg 110

www.InlandEmpireBootCamp.com

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A Personal Welcome From Molli & Tony Rathstone Your Best Body Begins here!

Dear Inland Empire Resident, The journey ahead of you will not be “quick and easy”- nothing truly worthwhile ever is. But if you stick with it and complete this 12-week program... We guarantee the most rewarding fitness results of your life!

As with anything what you put into this program is what you will get out of it. Throughout the book we have inserted testimonials of clients we have helped to transform their bodies. Let these reassure you, and inspire you… If they can do it, so can you. The more you are willing to change your current habits the more results you can expect to see. Whether you want to ease your way into the program or dive in head first, the most important thing is that you understand it is possible to change your body and get complete control over your health. Our motto is:

G.O.Y.A. (Which is short for Get off your a--!) That is our primary goal to get you moving and remembering what it is to feel good again. We wish you the best of luck and the best of health,

Inland Empire Adventure Boot Camp, INC 1.800.680.2803 P.S. If you want even faster results - absolutely guaranteed -then we’re here to help you. Visit InlandEmpireBootCamp.com and take a look at our training programs and then call 1.800.680.2803 and we can work together on this. If you were already thinking of getting started with Boot Camp or a personal trainer to help with your health and fitness then now’s as a good a time as any to get started.


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What people have to say about camp Julie C interview by Tony & Molli Rathstone

Gold medal for 1st place – grace & physique – 40s Silver medal – 11th overall (150 participants) grace & physique Tell everyone how old you a re because they are not going t o believe it? I am 40 years and 11 months : ) I didn't have the stereotypical dread associated with turning 40. Now that I am 3 weeks away from turning 41, I can't believe the number! I feel better now than I did in my 30's!

Have you always looked like you do right now? HECK NO! I think I am a typical girl. I went through my freshman 15 lb. weight gain at 19 years old. I had a daily battle with the scale through my 20's, starving my body of nutrition, feeding it a snickers bar and diet coke in a day, and that was IT. Yes, I was thin, but VERY unhealthy. In my late 20's and my mid 30's I had my two sons. I don't have to tell you what THAT does to your body. After the birth of my second son in 1991 I could not drop the weight! I tried all the diets on the market; I tried the Atkins Diet, Weight Watchers, all with some results, but never permanent. When I came to Molli & Tony in 2006, I was 20 lbs. heavier than I am today!

Why did you choose to participate in the WTF? One of the best things about being a member of Molli & Tony's Bootcamp is the motivational e-mails we all get. I remember reading them thinking "Me - run a marathon - ha, ha, ha, HECK no!" Every month I came back to boot camp stronger than the month before. In 2007, Molli sent out one of her famous emails talking about the Women's Tri-Fitness Challenge in Las Vegas and encouraged us to do it. She told me that with conditioning, I would have no problem with the skills! WOW! I can honestly say I would NEVER have gotten involved with the WTF had Molli not only told us about it, but encouraged me do it!

What is Women's Tri-Fitness? The sport of Fitness is still in its infancy stages with the Women‘s Tri-Fitness being both the youngest and toughest of the fitness competitions out there! It is basically where Barbie is fused together with GI Jane! It takes place over 2 days and consists of 3 separate fitness events along with one pageant-like presentation: Grace & Physique Round: a pageant-like presentation of the athlete‘s physique in a two piece swim suit here


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she must present grace, poise & feminine athleticism. Fitness Skills: 3 separate skills that test the athlete‘s speed, agility, speed, coordination, focus and endurance. They consist of a football style Shuttle Run for best time, 50 Box Jumps for best time, and Bench Press 60% of the athlete‘s weight for up to 50 reps. Fitness Routine: a 2 minute choreographed routine which includes gymnastics, dance and displays of strength, flexibility and endurance set to music. Obstacle Course: a military style obstacle course race consisting of 10 elements that the athlete must execute in the shortest amount of time. It spans the length of a football field and back.

When did you start tra ining seriously for the recent competition? Well, I have to admit, I was in denial that I was going to do this event again. At the end of last years competition I think I uttered the words "NEVER AGAIN!" as I threw back a beer by the pool with a mountain of Nachos next to me. When Molli started rallying the troops and recruiting for the 2008 event, I reluctantly attended the meetings. I still thought, no way. But after I attended those meetings and felt the enthusiasm of the girls and felt my muscles responding to the bench press and box jump practices, I fell into the trance and agreed to do it! I started "Seriously" training for the skills in February and decided to do the Grace and Physique challenge in March. I've since discovered in talking to other competitors that they start training around 7 or 8 months before the event! It is unbelievable how hard I had to work in those 5 months to reshape my body and build my strength.

What did a typical week of training look like? OMG! back I think I was absolutely insane! I Looking have a full-time job that is mentally taxing and I'm the Mother of two sons, ages 13 and 7, who are both involved heavy duty in sports. Let me tell you, juggling my professional life, personal life and athletic life was a challenge. Working out became a part-time job. I worked out an average of 15 hours a week. I scheduled it into my agenda. On the mornings we didn't have boot camp, I would get up at 4:00 a.m. to go to the gym so I can get one hour of cardio and light weights in before work, then I'd be back at the gym again at 6:30 p.m. for another 1-1/2. On Monday, Wednesday and Friday I had bootcamp in the morning. Every day was scheduled. Training, eating, skills practices, running, walking for grace & physique, and obstacle course training. As the event got closer, my eating became more strict and my work outs became more intense, including heavier weights and higher levels of cardio.

What was the hardest thing you had to do?


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Adjusting my mindset. Having a goal and maintaining the mindset to stay on course with my diet, nutrition and exercise. I did not realize how important it was to have a physical goal and to go through the motions to achieve it until I undertook this adventure. My best advice is to envision what you want to look like find a picture of what you want to look like and tape it up on your computer at work, on your refrigerator at home or on your mirror in the bathroom; wherever you are going to see it every day. Work out, eat and live your life to attain the physical results that you are seeking.

How important is nutrition in achieving the results you have? Nutrition EVERYTHING. can work outbed 3 hours but if you finish is it off with a bowl of You ice cream before time aorday, 3 glasses of wine with dinner, you are never going to achieve the results you are looking for. Tony and Molli put me on the Zig-Zag, high, low diet. I stuck to it. I trusted them when they said if I eat "Y" my result with be "Z". And guess what - it worked. What I ate determined my overall energy level when it came down to my performance during training. Food is fuel. Your body will respond when you feed it what it needs. The excess fat will melt away with proper nutrition and exercise. My muscle tone started to pop out when I stopped feeding my body unnecessary sugar, bad carbs and the excess food that I wasn't going to burn in my next workout. Once you see the results of good nutrition, you look differently at that cookie in the pantry.

What was your nutrition protocol during your training? Give us a sample day I followed the diet that Molli and Tony gave me designed for the results I wanted to achieve. For the most part I was having a serving of protein, complex carbohydrate and fruit/vegetables every 3 to 3-1/2 hours. That usually consisted of breakfast egg whites, either scrambled or made into an omelet with tomatoes and mushrooms for breakfast. My snack was a rice cake with almond butter spread thinly over top. Lunch and dinner was either a grilled chicken breast or grilled fish, 1 cup of brown rice or a yam and either broccoli or asparagus. I would usually exclude the brown rice or yam at dinner. I had no need for carbs in the evening. As the competition got closer, I removed fruit and dairy completely - no condiments and low sodium. I had to finish off a minimum of a 3L bottle of water every single day. You MUST drink your water. I was also taking several supplements. I took two Creatine tablets before my work outs (boot camp or gym) and drank 6 oz. of Fruit Punch flavored Amino Acids. The Creatine and amino acids helped support muscle strength, volume and endurance. After my morning workouts I would make a Whey protein shakeand put a scoop of Glucosamine in it to help with muscle recovery. As much as I worked out, I rarely got sore. It is essential that my body had every nutrient available to repair and © 2010-2011 IEABC, INC All Rights Reserved.

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rebuild my muscles after the grueling workouts.

Now that it’s over do you believe it or do you have t o look at the trophy t o believe it? I still can't believe the results I achieved. I look at the pictures and remember how I felt on that day - confident and self-assured. I did not want to walk on that stage and feel like a cabbagepatch doll in a sea of Barbie‘s. I was determined to walk on that stage with no regrets - I was NOT going to say "gee, I should have worked out harder or been more strict with my diet." I walked out knowing this was the best I was going to achieve. The fact that those 10 judges saw the results that I worked so hard to accomplish fills me with joy. Every single girl who competed in this competition worked hard. I feel fortunate, lucky and grateful that I presented what they were looking for. And the best part of it was I received an education in nutrition and exercise that I will carry with me for the rest of my life. I plan on keeping a toned body for as long as possible!

What advice do you have for the normal everyday camper/ woman that is looking to change her body and her mind set? You may read my experience and think there is no way you could do that! Truth is, everyone can achieve a better level of physical fitness and better nutrition without the goal of putting on a posing suit and standing up on stage. Maybe your goal is to fit into a new pair of jeans this fall or your looking forward to a school reunion or maybe you just want to feel better or not be embarrassed to go to the doctor and step on their scale! Follow the diet - get rid of the excess sugar. You don't need a whole dessert after appetizers, drinks AND a dinner. Remember, eat what you need for fuel. Talk to Molli and Tony. They will guide you through the diet and follow-up. You can still enjoy your favorite cheat food on your high day. Finally, set a goal. Share your goal with friends, co-workers and fellow boot campers. They are your support. Ask them for help. When you are weak, look for that special friend to vent to who will talk you off the ledge. I cannot tell you the joy you will feel inside when you look in the mirror and see the results. You CAN achieve your ideal physical and nutritional goals.


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Disclaimer: You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.

The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is wellmaintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician.

Don‘t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don‘t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don‘t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including the following IEABC, Inc Training Program. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don‘t use the following IEABC, Inc Training Program, please follow your doctor‘s orders.


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The Decision Trap How can a decision be a bad thing? Decisions are great right? They move us forward, they change the world, without decisions we‘d be nowhere. Well let me introduce you to the decision trap. The decision trap is the point at which you placate yourself by making a decision. Let me create a scenario for you. You just got up from a really big lunch, you‘re feeling good, you‘re full, but you‘re feeling a little guilty, so you make the decision that starting tomorrow you‘re going to cut out the carbs. Protein and veggies all day, it‘s going to be great! And you‘re going to keep that going for 2 solid weeks! It‘s going to be amazing! After all you‘re mind is set, You‘ve made the decision. And now you feel good about yourself. What I havetomorrow just described is the decision trap. up Theand decision made isout absolutely useless it will last, at best, until morning when you wake then it you willjust be thrown the window. Beware of the trap. But how can you tell when the decision, is a solid one, that has some substance to it? Well one way is to call your self on the game. If you are sitting on the couch telling yourself you will start working out tomorrow, get up and go walk, even if it‘s just for 10 minutes, reinforce the decision you just made with ―action‖. That is how you break the cycle.

When you make a decision, be careful that you are not just making yourself feel better at that moment, you‘re brain is so smart, it knows all the tricks. The decision relieves your guilt and makes you feel better. By recognizing the pattern and calling yourself on it you can stop the habit, simply but recognizing that it is happening. Once you make a decision, the next step is to take action, even if it‘s a tiny little step, that reinforces the decision and will wake your brain up, that this is more then just ―smack‖ you‘re talking here. If you make the decision to go on a diet tomorrow and you immediately go to the grocery store and purchase said items for the diet, you‘re brain will start to go ―hey maybe she‘s serious‖. Step #1 making the Decision to do something. This is actually the easiest, of the steps. Step #2 Taking Action, taking a step in the direction of that decision. At this point you will probably meet with a little resistance, that is normal. Picture the universe, sending you a little test. It‘s asking you ―Are you sure this is something you really want?‖ That‘s when you push back and twice as hard and say ―Yes!‖ And like magic at that point it will get much easier. Step #3 Follow through- Follow through is everything!

There‘s a saying that goes. You don‘t make the decision to jump out of a plane until you‘re floating in the air. So now that you‘ve made the decision, make sure you follow through! Teach yourself that your decisions mean something. Your word needs to mean something to you, first and foremost!


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I hate my_____! (fill in the blank) Ok think about your physical body and answer this question as quickly as possible. I hate my_____! (fill in the blank) That was, way too, easy right? Ok now, try this one, I love my ___________! Did you find that a little more challenging to answer? Hopefully, not. My point is that we all have that body part, we hate! Yes, each and every one of us. I have never met a person that didn‘t want something to be different on their body, bigger, smaller, wider, narrower, longer, shorter, rounder, etc. etc. etc… And, experience, the really is the moreseem weight someone to losewith doestheir not necessarily determine in themy level of unhappiness withweird their part body. People to be equallyhas unhappy bodies!

So today‘s exercise is one of the toughest exercises we have. I would like you to look in the mirror and accept yourself as you are, today. Stay Do Not leave, I know I lost a lot of you right there, but read on. I suggest that, you must! I repeat! Must learn to love and respect your body, now at the point it‘s at, today! Why, because your opinion and attitude towards your body will remain the same whether you lose the weight or not. That‘s right if the song you sing says, you‘re slow, then you will tell me you are slow whether you run a 20 minute mile or a 7:00 minute mile. You have to learn to change your opinion, now, because it doesn‘t work the other way around. This is one of the grooves in your record. If you‘re constantly calling yourself fat, you will continue to think you‘re fat whether you have 10 lbs to lose or 100 lbs.

Wouldn‘t it feel nicer to change your body from a place of love and respect, rather then distain? Think of it this way, If you had a 4 year old and you were trying to get him to learn to pick up after himself, do you think it would be more constructive to tell him you hated him because he left his toys all over the house or Do you think youhim might have more positivewhat outcome if you explained benefits when of putting the it toys away, andyear praised when he aaccomplished you were after. Seemsthe ridiculous you say about a four old, right? Then why do you treat your body differently? In Japan, a man by the name of Masaru Emoto has spent years studying the effects that his thoughts and words had on a glass of water. I‘m not going to go into the whole study here if you want to see it in action, rent the movie ―What the bleep‖, (a totally trippy movie about Quantum physics). In his study he took a glass of water and wrote a word on the glass, like ―Love‖ and let it sit. He then took another glass and wrote the word ―Hate‖ on it. He placed the glass, in the same setting, all things being equal. What he found time and again is that when the water was placed under a microscope, the water that came from the glass marked ―Love‖ would have beautiful shapes, like snowflakes and the water that came from the glass marked ―Hate‖ began to stagnate, more rapidly. We played with this ourselves at home by taking two, fresh, strawberries and placing them in separate containers. On the outside of one container we wrote the word love and on the other hate. The results were quite interesting and even though we were skeptical the strawberry marked with hate, grew moldy much more quickly then the one marked love. Coincidence, maybe, but in the end, which state would you rather walk around in? I‘ll choose happiness and love and if I‘m wrong at least I enjoyed the ride. I want you to imagine the effect those same thoughts have on your own body. You are made up of millions of cells. Each of those cells is like a little self contained universe, every time you think a negative thought about that body part, every cell in your body hears you and reacts. If you say I‘m fat, I‘m ugly, guess what, You are absolutely right! And you have just given yourself a command to make it so. You create your reality and your brain will always find a way to make you right.


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You will always have something on your body that you would like to be different, that is human nature and that is actually a positive trait, to always be striving to better yourself. Imagine if everyone in the world didn‘t have that need for things to be improved. It is part of our make up, as human beings, to want things to be better and to always be looking for what is wrong. But that does not mean that you have to Hate that which you want changed. You can do it from a place of love and gratitude. You can thank your legs for everywhere they have gotten you, for the fact that you have them at all. You can thank your stomach for helping you bear children. You can love your stretch marks and be grateful to them.

Now does that mean that you should just give up changing your diet and exercising because I‘m saying accept yourself as you are? Absolutely not! I cannot stand the people running around saying big is beautiful and promoting obesity and an unhealthy lifestyle! What I‘m saying is that change can occur from a place of respect for your body and your health and the more you can learn to love yourself right now. Exactly as you are the better! This change, in attitude, is actually very difficult to do, because it is so engrained in your habit pattern to talk to yourself from a negative perspective. You will have to train yourself to be nice! Figure out what you say, to yourself, most often throughout the day. We all have a self dialogue, or maybe you think more in pictures, how do you picture yourself? Part of your work now is to stand in front of a full length mirror and truly look at yourself. Look in the mirror and say ―I deeply and completely accept myself‖. Think of all the good things your body has accomplished for you. Start listing reasons why you are grateful for your body. When you can look in the mirror and feel a genuine sense of gratitude and love for your body, then change can occur from a positive place and your goal is accomplished. You would be shocked at the amount of people that aren‘t even capable of looking in the mirror. If you have learned to avoid looking at yourself, then it may take weeks, to change this pattern, it may happen quickly, you‘ll know when you catch yourself thinking positively about yourself, rather then beating yourself up. Treat yourself with respect first and then others can do the same.

What people have to say about camp “Clothes are two sizes smaller” I just want to start out by saying “Thank You”. I was a physical “mess”

when I attended the first bootcamp. My cholesterol and blood sugar were out of control so was my blood pressure. After, my first bootcamp my cholesterol and blood sugar were within normal level. By the time I finished my second bootcamp I lost 11 ½ inches overall, the two inches off my waist was wonderful. The 4% reduction in body fat is also amazing. I just finished my third bootcamp and I am fitting into clothes that are two sizes smaller than when I started. I have more energy now and more confidence. Since starting your bootcamp, I am eating much better and I understand nutrition and its role. The two of you make exercising an adventure everyday and it is never boring. The one on one attention that you give is awesome and I am addicted. Sincerely, Margaret K, Rancho Cucamonga, CA.


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Big, Fat, Reason Why What is your ―big, fat, reason why‖; you have signed up for this program? Let me let you in on a little secret if you don‘t have a ―big, fat, reason why‖, it will not work for you. Let me back up a bit. What is a‖ big, fat, reason why‖? Here‘s an example; your blood pressure is through the roof and your Doctor just told you that you are at serious risk for stroke. His best advice in addition to medication was to get on a diet and exercise regime immediately! This hypothetical situation is a ―Big Fat Reason Why‖, and this program will work for you. Hopefully you‘re not in that boat, so let‘s go over some other ―BFRW‖ people attend camp. And see which are the most successful. - Fitness enthusiast (this person just really loves to work out and has probably done it all) -This person is a rare breed and because they simply enjoy exercise they will last through the whole camp. Lucky them. Medical issues – Obviously this is a BFRW depending on how real you believe your medical issue to be and how much you personally believe exercise and diet change will help is how well this BFRW will work for you. Your Doctor telling you it will work and you signing up for camp is not all it takes. What your Doctor actually meant when he prescribed diet and exercise was Change Your Lifestyle; the lifestyle you are currently leading is no longer acceptable. And change is not an easy thing for any of us. So take it slow, think baby steps and keep your new healthy goal in the fore front of your mind. 

-Your health and your life are your Big, Fat, Reason Why. Get serious with yourself and go write down in your journal what kind of health you want to be in 5 years, 10 years, 20 years from now, how long you want to live and how well you want to be able to play with your Grand Children and Great grand children. What are you willing to change about your current lifestyle to better your health? Upcoming Vacation – sorry folks if this is your ―BFRW‖ you had better get more serious with yourself. But now you‘re insulted right? Remember we speak from experience, as camp and the diet get tougher, most people will opt for finding a way to stay covered up, whether it means throwing a Sarong around themselves and hanging out with the pina coladas or keeping that Tshirt on when you hit the waves. 

-Making this goal work for you- Dig deeper and don‘t fall into that trap, Write down your goals exactly what you want to look and feel like by the first day of your vacation, be specific write down dates and emotions dress sizes how you want to look in the pictures that are taken of you. The more specific the better your results will be. Your mind is a powerful tool when it‘s given a specific task it will do amazing things to make it happen. So if this is your reason why then stop right here go to a page in your journal and start writing! - Reunion- ooh this one‘s kind of good. Why? you say, ah because other people‘s opinions are so important,

right? And it‘s been so long since you‘ve seen these peers. -To make this goal work for you- Write down in your journal exactly what you want people to think of you. Be honest no one‘s going to read this. Write down what you want to look like, how you want to be perceived, how you want the pictures you are in to look and what you want your dress size to be. Be specific. Go write now. 12

-Your wedding Day- Bingo we‘ve hit the motherload. Although this one can still back fire on you due to all the stress. This is usually the most successful. Why, because it has all the qualities needed for a successful goal. 1 There is a specific date you can‘t get out of. 2 There is an end to the date so your mind doesn‘t think it has to do the crazy diet and exercise thing forever. 3 You are embarking in a new life with someone you love so your goal is based on going towards something positive not away from something negative. 4 You can‘t change what you‘re wearing; most women have a dress in mind and a vision of how they want to look in the dress. Thus giving their mind a direct visual command (very important). 5 The day is 99.9% about you and you know it. It‘s your day to shine and the spotlight will be on you and you alone, there is no possibility of hiding. ooh scary

Do you see why this goal works well? It has all the attributes of successful goal setting. So if your BFRW isn‘t big enough take some time now and blow it up!

We very much want you to be successful in Boot Camp,

SO GO GET YOUR “BIG, FAT, REASON WHY” & you will never have to say; ―Boot

Camp, like all the other things I have tried, just didn‘t work for me‖.

What people have to say about camp “Gets Me Thru The Rest Of The Day” What has boot camp done for me? it's made me do amazing things which I wouldn‟t have done otherwise, from mile runs to pushups, to dips and

crunches - my friends just gape at me when I tell them- that is not their lifestyle- but my daughters smile indulgently and wonder why I have to do it at 5.30 in the morning - they do it their own pace- whatever it is, this is the first time in a long time that I have done anything so productive for myself alone and often that 1 hour at bootcamp is the thing that gets me thru the rest of the day!!! Best regards, Shoba R. Rancho Cucamonga, CA.


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QUICK START GUIDE If you‘re anything like me, you‘re anxious to get started, so this page is going to navigate you through what you can do right now To begin to Take Action. #1 Flip through the entire book quickly scanning each page. Your sub-conscious takes in more information than you realize. So even if you don‘t have time to read this book cover to cover right now, giving it a quick scan will help. You will have plenty of time later to read it at your leisure. Every page in this book is filled with important information that can mean the difference between you continuing to struggle with not having the body of your dreams and finally getting it. So take the time to soak it all in. #2 We discuss diet first in the book because (as much as I hate to admit it) It is the part that will show you the

most radical results the quickest and most people are all about changing the way they look, first! Second we will go through your workouts, and finally, we will look at the mental side of the game. (Which is last because it will solidify your new found healthy habits). #3 You will be eating 5-6 meals a day, every 3-4hrs. Go to page 18and look at the items listed in Columns 1,2 and 3. These are the items you will want to head to the grocery store and stock up on immediately….As in now...We‘ll wait for you… #4 On page 52 you will see the basic exercisesyou will be using in this 12 week program. Flip to those pages and familiarize yourself with each of the exercises. There is very little equipment required and the entire workout can be done in your home and outside. There is no need for a gym membership or big heavy equipment that takes up space. You will need dumbbells, a resistance band, a stability ball, and a bench or sturdy chair. In choosing which weights to use beginners should start with 5lb-8lb dumbbells. Go through each exercise in front of a mirror so that you can make sure you are using proper form.

On page 46 you will see your workout for weeks 1-3. Remember to start out easy and always warm up before

getting started. For optimum results, it is important that you don‘t skip ahead (no matter how good of shape you are in) so that your body can get used to these exercises before increasing the difficulty level in weeks 412. #5 Page 79 may seem silly but IT WORKS! Get clear on your goals...immediately. Also grab a journal you will need it to keep track of what you‘re eating, as well as journaling your exercise. On page 32 you will see an insert you can make copies of to journal your food(or you can just use a blank journal you can carry around with you, or for people that are constantly tied to the computer, use that to journal your food).

So now it’s your turn to G.O.Y.A.

Get to the grocery store Get your weights and other equipment needed Familiarize yourself with each exercise Scan the entire book Write out your goals Get an exercise journal and a food journal Choose a starting date hopefully right away! Dedicate the next 12 weeks to your health and fitness! And of course call us if you have any questions 1-800-680-2803


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Nutrition Tips #1 Rule For Weight Loss - Eat Right!

I hate to say it, but it’s so true;you are what you eat and you are what you don’t poop! And if you want to lose weight (or gain weight) stay off that treadmill and don’t touch those weights until you’ve first taken a long, hard look at what you eat. The trick to good nutrition (and therefore faster results) is to feed your body a combination of protein and carbohydrates every few hours, this 6 Foods That Will Make You ensure proper recovery from workouts AND optimal energy levels Fat Fast (avoid like plague) throughout your day. Balanced nutrition is the key. And believe it or not, for best results, you should eat 5-6 (small) meals each day instead of the 1. Alcohol “3 square meals” you’re used to. 2. Soda

Here’s a quick “ ingredients checklist” you want to stick to when creating your own meals from now on. The better you stick to this, the better your 3. Trans Fat Foods body will be when the 12-weeks is up… 4. Fried Food

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Protein - Choose a portion of lean protein, such as chicken breast, ground turkey, fish or steak. Protein is essential for building toning and building muscle.

5. White Bread 6. Full-fat Milk & Yogurt

Carbohydrates - Choose a portion of complex carbohydrates, I say “avoid like the plague,” but such as a small baked potato, sweet potato, a 1/2 cup of brownin reality these food are OK in moderation… Like once a rice or a slice of whole-wheat bread. week.

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Vegetables - Add a portion of vegetables with at least two meals each day. Essential Fats - Consume one tablespoon of unsaturated oil daily (olive oil is best) or 3 portions of salmon per week. Not all fats make you fat!

If you’re a big consumer of any of these, it’s essential you cut down significantly for a better body, and better health.

Water - Drink at least 8-10 glasses of water each day or .66 X (your body weight) in ounces.

Again, balanced nutrition is the key. You can do all the workouts in the world, but you just won’t be maximizing your results until you fix the way you eat. That’s why you need to start with nutrition first, because otherwise a lot of the time you spend exercising is wasted. Here’s Some More Helpful Nutrition Tips For Speedier Results

Your Rumbling Belly Is Lying To You, You’re NOT Hungry: A lot of times when people feel hungry, they’re not. They’re just dehydrated. If you drink enough water, your body will be balanced and function the way that it’s meant to. This is very important to aid the release of stored fat.

A good rule of thumb is 8-12 glasses per day. But If you live in a warmer, more humid climate or are on the heavier side (not for too much longer!), then you’ll need to drink even more.


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What “Catabolic” Really Means: When the body is breaking down its own tissue, this is referred to as acatabolic state. This happens when you don’t eat enough protein, you’re body essentially eats itself! Not a pretty picture.

You MUST eat enough protein everyday so your body doesn’t have to eat itself! The Importance of Snacks Each Day: Most people have time to eat a good lunch and dinner, but it’s the snacks in between and getting a complete breakfast that are the most difficult - and the most important!

The REAL “big secret” to weight loss, and winning the Your Best Body Challenge is simply excellent nutrition.

That’s when having a good meal replacement product is required. In choosing a quality meal replacement product, you’ll want to look for one that has a good balance in protein, high fiber, and a low glycemic index. Typically healthy shakes and bars are excellent for this, they’re convenient and give you all the good stuff, stock-up! If you’d like more information on meal replacement snacks -email [email protected] or call 1.800.680.2803. Supplement Yourself: When I talk about supplementation, I’m NOT talking about stimulants and artificial-type-products. Those are dangerous and should be avoided at all times.

What I’m talking about are whole-food, natural, and organic nutrition-supplement-type-products. Things like multi-vitamin minerals, antioxidants, meal replacement, and exercise recovery products. These type of supplement products are essential to provide your body with the nutrients lacking in our food today. A USDA study showed that 97% of all Americans don’t get the nutrients they need from food alone, and this includes you! You must supplement to get complete nutrition today. Again, I can point you in the right direction with supplementation. There’s a lot to know and it’s a bit of a minefield if you don’t know what you’re doing. Please visit: www,MyBootCampNutrition.com for our library of information.

What people have to say about camp “What A Difference A Day Makes!” A day since boot camp; that is. No one could have told me that eating more food more often would make me lose weight and give me energy to spare. But I have seen the results repeated since starting boot camp. No more 10 and 2'o'clock yawns work, clothes fitting me, and up with the mostat fun bunch of girls I've looser met. Iton really is a a morning program wake for life because it is just a realization that what our bodies need are the "basics" simple food, exercise and a change of attitude in putting them together. No way would I have believed it. Go BOOTCAMPERS!!!!! Jeanne M. Bloomington, Ca © 2010-2011 IEABC, INC All Rights Reserved.

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How to Grocery Shop Not Like a Rat in a Maze To a grocery store owner you are a rat in a maze. If you have ever felt that way, as you wound your way down the aisles, you‘re about to find out that it‘s a lot more true then you would like to think. What do I mean? Simply this; psychologists are used to create the schematics of the grocery store lay out. The fact that you feel like your lost half the time at the grocery store is done 100% on purpose, grocery store owners have purposely made it as difficult as possible, for you, to get to the items you need.

These items have a name they are referred to in the industry as ―power‖ items; some of these items would include milk,ofbread, bananas, chicken and These arestore, itemsthey that are the used industry considers staples, so instead placing them inground an easybeef, to access spot at eggs. the front of the to drag you (literally) through the store. Like a rat to cheese. So not only do they know what you are there to purchase, they know that if they place treats in front of you on the way to the milk, you, like any good little rodent, will have to take a nibble. So on the way to the milk you pass the Lay‘s potato chips and Wammo! They got you just like a mouse in a trap. But damn, you‘re hungry and they look so good and it will be something to munch on, on the ride home. But no, not you, you are strong. You can resist temptation and you put them back, great work, now onto the milk. Are you starting to feel like a mouse yet? According to Hank Cardello in his book Stuffed there are three types of shoppers: #1 The Perimeter ShopperThese consumers are in and out of the store very quickly. They average only ten to twelve minutes per trip. This is the shopper that I‘m going to encourage you to become with a little bit of #2 for the essentials. #2 The Dipper- These are perimeter shoppers who travel in and out of various aisles. #3 Is the worst and the one (no shocker here) that the industry loves the most! The Weaver- This person starts at one end and, just as the name implies, weaves up and down every single aisle buying everything that catches their interest. If this is how you shop, I know it will be tough, but you absolutely have to break this habit for your health and your families. Not to mention your pocket book, won‘t be as stretched.

I would like to add one more category of shopper and that‘s my category, we‘ll call it ―Rambo style‖. I shop, as if, I am in a war zone. Seriously I go in as if I‘m entering hostile territory. My gun‘s drawn (my list) I have my convoy (my basket) and I‘m on a mission of reconnaissance (gather my food and get the heck out of there). I check out the line at the deli, if nobody‘s there I run over there and attack the Turkey Breast. Then it‘s on to the meat section for Chicken and ground turkey breast (at which point I‘m praying that they have what I need or I will have to go ballistic on them and start talking to manager‘s!). If there is anything I need from an aisle, like coffee or bread or Triscuts. I run down the aisle, with blinders on, I don‘t even glance at anything except the item I know I need and then get out of there, ―go, go, go‖. I don‘t let my guard down until I‘m safely in the produce section. Here I relax and peruse. This is the only place in the store that you should feel safe enough to buy whatever catches your eye and try some new things as well. I strongly recommend you take up my style of grocery shopping (minus the paranoia, of course) but learn how to become a perimeter shopper. This will save you money, time and make you a much healthier person. The crap is in the aisles folks! Tony says, ―The more you eat out of a box, the sooner you‘ll be in a box‖. And try to catch yourself falling for the cheese, both figuratively and literally. There is nothing good that‘s going to come from shopping in the aisles, I don‘t care what claims the label, on the box, makes. They are lying to you! Don‘t fall for it! © 2010-2011 IEABC, INC All Rights Reserved.

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A Big Fat List Of Fat Fighting Foods! I Vegetarian Choose one of these ingredients from columns 1, 2 and 3 for your threemain “ Proteins meals” each day. Fruit or vegetables and a lean protein will work for snacking in-between meals. Tempeh Remember your goal is to eat 3 meals and 2-3 snacks every day. The more Seitan prepared you are, in advance, the more success you will have. Tofu Texturized vegetable

#1 Proteins

#2 Starchy Carbohydrates

#3 Vegetables

Fats

Chicken breast

Baked potato

Broccoli

Avocado

Turkey breast

Sweet potato

Asparagus

Sunflower seeds

Lean ground turkey

Yams

Romaine Lettuce

Pumpkin seeds

Swordfish

Squash

Carrots

Cold-water fish

Butter Fried foods

protein Soy foods Veggie burgers

Fats to Avoid

Orange roughy

Pumpkin

Cauliflower

Natural peanut butter

Haddock

Steamed brown rice

Green beans

Low-sodium nuts

Sweets

Salmon

Steamed wild rice Green peppers

Olives and olive oil

Tuna

Pasta

Mushrooms

Whole-fat dairy products

Safflower oil

Crab

Oatmeal

Spinach

Canola oil

Lobster

Barley

Tomato

Sunflower oil

Shrimp

Beans

Peas

Flax seed oil

Top round steak

Kidney beans

Brussels sprouts

Top sirloin steak

Corn

Artichoke

Lean ground beef Strawberries

Cabbage

Buffalo

Melon

Celery

Lean ham

Apple

Zucchini

Egg whites

Orange

Cucumber

Trout

Fat-free yogurt

Low-fat cheese

Whole-wheat

Mayonnaise

bread Low-fat cottage cheese

High-fiber cereal

Wild-game meat

Whole-wheat tortilla Whole grains


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What people have to say about camp “I Lost 63 Pounds!” Diane W.

Starting Wt: 248

current wt: 185 Total wt loss: 63 lbs.

Starting bf %: 39% (obese category) Inch Inch Inch Inch Inch Inch Inch

loss loss loss loss loss loss loss

current body fat percentage: 29%

in shoulders: 6 ¼ Arm: 3 Chest: 6 ¼ waist: 12 hips: 9 thigh: 5 ¾ calf: 2 ½

total inch loss: 44.75 inches (from 7 points of measurement) Total fat loss of: 42 lbs Water increase from 47% (dehydrated) to 54% properly hydrated

1.

Would you mind telling us how old you are?

I am 42 years old. 2. What srcinally prompted you to join camp? to achieve?

And what were you hoping

I knew I needed to lose weight. I was obese, unhealthy and definitely feeling it! I wanted to get fit, but I didn't want to just diet & walk. My son had enlisted in the Marine Corp and he was away at boot camp. I guess there was a bit of solidarity in joining a boot camp of my own! 3.

How did you feel the first week of camp?

Ouch! I was sore--and proud!! I couldn't even lift a fork to my mouth those first few days of boot camp. My husband joked that not being able to lift food to my mouth was one way to guarantee weight loss! 4.

Why did you decide to stick with it?

I loved how boot camp made me feel. I loved that I was out at the crack of dawn doing things that even my "fit" and "skinny" friends couldn't do. I loved seeing the changes in my evaluations. It was slow, but steady progress. © 2010-2011 IEABC, INC All Rights Reserved.

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Now, the friends I have made at boot camp make all the difference in the world. We push each other to do better and we keep each other from slacking off during those tougher times. 5. If you could give people 1 piece of advice when it comes to fat loss, what would that be? I guess my advice would be: Don't do boot camp just half way. The first 18 months of boot camp, I saw changes in my body in terms of strength and increased endurance, but I didn't see the drastic changes that I wanted to because I didn't combine healthy eating with my new commitment to a vigorous workout. It takes both the eating properly and the working out to really see the changes that you want to see. Once I finally made up my mind to eat right, the pounds and inches started to melt off! 6.

What‟s your secret to success?

My success really came when I changed my mind. Even when I started boot camp, I have to admit that I didn't really believe that I could do it-that I could change my body. Last fall I got hooked into watching The Biggest Loser and I saw a lot of obese, unhealthy people change their bodies and change their lives. That was when I first realized that it might actually be possible if I fully commit to the process. It was November 2007 when I changed my mind and truly began to change my life. 7.

What‟s your favorite healthy snack?

I love nuts! : ) They are natural. They are portable. They have healthy fats and protein. They're not messy. It's something easy to grab and go. And, when you read about all the benefits the different kinds of nuts provide your body, you want to make sure you get a variety of them! 8.

What other activities has camp prompted you to take part in?

I am doing my first 5k next month. I run for fun with friends now!! A group of us meet most weekends to run around Bonelli on one day and do the Claremont Loop on the other. Basically, now I exercise 6-7 days a week, no excuses. 9. What do you think has been the biggest change in your lifestyle since B.B.C. (before boot camp)? Growing up, my weight was always an issue--I never felt thin and then the last 10 years when my weight really shot up, I wished I could just get back to where I had been before, even though it wasn't thin! In my family, food was comfort when you were down, food was a celebration w hen you achieved something, and food was the center of family functions. And activity? Growing up my mom kept me out of sports--couldn't swim because my arms would get to big, and couldn't play soccer because soccer players get big legs. Just last month my mother said, © 2010-2011 IEABC, INC All Rights Reserved.

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"I sure hope you are not getting addicted to exercise!" WHAT??!! As an adult, I knew it was foolishness, but I still did not have skills or the confidence or the drive to get out there and move. Now I can say: I am active. I am active. I am active!! I usually have 10K-14K steps on my pedometer before 9 o'clock in the morning. My first boot camp evaluation I did my mile in 14:57. The last evaluation we just completed we did a 1/2 mile--I did it in 3:19!! First plank-27seconds. Now--2:30!! 10. What motivates you to keep up these healthy habits? I feel great--that is my best motivation. I look great and I know it (Wow --I NEVER thought I would hear myself say that!) I love being able to shop in regular stores and to be able to purchase something and know it will fit! I burned my Lane Bryant Credit Card! Buckle is my new favorite store! Every time I drop a size, I get rid of those clothes--I'm never going backwards again! I just got into my first pair of size 8 pants-ever!!--and I am not even finished yet! 11. Do you feel better, now, then B.B.C. or about the same? In case I haven't made this completely clear--I FEEL GREAT--better than I can ever remember feeling about myself. Not only am I healthier, fitter, thinner, more athletic and energetic--I did it! It wasn't a surgery. It wasn't a pill. It was me!! I earned what I am feeling right now--I 12. Do you realize You Rock!!? I do realize that! It probably the first time I could ever say that in my life! Sometimes I tell myself to tone it down a notch in my head, but why??

I earned it and I feel great!

13. If you had to do it all over again, (the pain, the fear, the change in habits) Would you? Hmmm. . . let me think. . . wow. . . I guess so. all again--only I wouldn't have waited so long!! 14.

Hell yeah I would do it

Did we miss anything?

No, but I have to take a minute to thank Stacie, my fearless boot camp leader. I would not be here without her help--her knowledge, her encouragement, and her pushing me past what I think I can handle. Stacie never settles in at boot camp. Just when you think you can handle what she is dishing out, she makes you step it up a notch. Thank you for your patience when I was fat and slow. Thank you for modifying my workout so I wasn't embarrassed by how far behind the others I was in the beginning. Thank you for your encouraging words to keep on going. Thank you for pushing me to the next level each time you saw I was ready. Thank you for putting me up with the runners last week-- (that was "a moment" for me). Thank you Stacie for the difference you have made in my life.


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42% Fat American Diets Losing fat is easy. We see people come in to our office everyday that would agree with us. So why do so many people still struggle and think it‘s somehow a mystery as to why they can‘t drop weight. For one huge reason, you have no idea what you actually eat.

According to author Dr. Douglas Graham, ―the average American diet gravitates toward 42% fat intake a day‖. That is astronomical! That means that regardless of your diet style, if you‘re having any weight issues at all, your diet is mostly likely up inthe 40% fat range, no matter how low you think it s.i I‘ll prove it watch this: Typical American dieter. This person, let‘s call her Alice, believes she is dieting, she eats very little for breakfast, a salad for lunch 2 pieces of pizzato!) for Here‘s dinner,abecause twisted her arm (and well at least I didn‘t eat half of the and pizza like I wanted look at her her boyfriend dayBreakfast Starbuck‘s Frappuccino 2.4 grams of fat Lunch Chili‘s Ceasar Salad w/ chicken Weighing in at 1010 calories and 76 grams of fat (yikes! that‘s more then 3x‘s the fat in the pizza) Dinner 2 slices pizza hut thin n‘ crispy 28grams of fat

For a whopping total of 106 grams of fat for the day. Alice‘s total caloric intake for the day was 1800 however her diet consisted of 50% fat.

Betsy is a vegetarian she can‘t figure out why she‘s so low energy and can‘t seem to drop weight. Here‘s a typical day Breakfast Granola bar Quaker‘s oats Lunch Big Salad (veggies only, no cheese) 2 tablespoons of olive oil (239 calories) 1 tablespoon vinegar Snack typical serving of almonds 24-28 nuts Dinner 2 egg omelet w/ veggies and 1 tsp of oil used for cooking

this day is only 1049 calories so poor Betsy is starving but she has taken in 67.7 % of her calories from fat, so don‘t worry her body will have plenty of fat to store for her as it attacks her muscle.

If you ask us for help with your diet, we‘re going to ask you to journal your food intake, it is so important that you accurately, write down your food intake. Just by glancing at these two days of food you would not know © 2010-2011 IEABC, INC All Rights Reserved.

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that the percentage of fat these two people are taking in is over 50% and horribly unhealthy (their grades on the nutrition trainer are primarily F‘s). Your goal for a healthy diet should be 10 -20% fat. That is very difficult to do unless you eat very, very clean, journal thoroughly and let us help you when ever you get stuck. Fat loss is something everyone can achieve, it just takes accurate information and sometimes lots of assistance, but you can get there and we can help!

If you‘d like to see what a diet that is apx 19% fat and almost all A‘s on the trainer, looks like, here it is and by the way it‘s a typical day for mePre camp 1 banana post camp a shake containing 2 frozen bananas, greens plus berry version, flax seed, wheat germ, Jay robb egg white protein powder, water snack 2 apples Lunch Chicken fajita pita (jack n‘ the box, no onions) Snack 2 slices turkey breast 1 string cheese (organic) 3 triscuts (reduced fat) Dinner – no oils were used in cooking any of my dinner items Salmon (6ozs cooked) Asparagus Spinach (cup cooked) Salad w/ veggies only (no dressing, lime)

I made every meal at home except for lunch. Eating out is a sure fire way to sabotage your diet. You simply have no idea what calories are going into your food when you eat out. I also drink nothing that contains calories, otherwise that would have to be listed on your journal as well. As Laura says, ―every little bit counts!‖

What people have to say about camp “I Am No Longer Making Excuses!” Just a note to say thank you. I love boot camp and have decided I am not 48 years old but 48 years young. I feel great and food is no longer an issue for me. I look at it as fuel I am no longer making excuses for the way I look or feel. I am the only one who can change me. Thank you for the support & motivation. I'm in for the long haul. God Bless you Both. Lea G. Rancho Cucamonga, Ca.


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But I Don’t Eat A Lot I used to see these two women walk to Starbucks every morning and you could tell they considered it exercise and on my morning pilgrimage, I would run into them there and watch them order non-fat, syrup laden, drinks with, (and I‘m not kidding) whip cream on top and they would be complaining about their weight. Needless to say I have to bite my lips until I bleed in these scenarios, but you can tell when people just like to complain and when they really want to make a change. So I keep my mouth shut. For people that do want to make a change though, I get sad when I see an obese person, ordering a Venti, Caramel Macchiato at Starbucks. I‘m sad for them because I know that they are confused as to why they weigh so much, when they eat so little. I‘m serious it breaks my heart, to see the confusion. When they look back over their day they are going to say to themselves but I didn‘t eat today. And rightly so!!! They didn‘t eat, but they did take in 340 calories on the way into work. Then let‘s say she skips lunch but has 2 cokes over the course of her busy day. That‘s another 300, useless calories. Then somebody brought in donuts, well she was freakin‘ starving (and bitchy as hell, might I add), so she grabs just one, measly donut, (which later she won‘t remember that she had) and that brings her day, of not eating, to a whopping 880 calories. And that night she‘ll proceed to eat 4 slices of pizza, because she‘s hungry and doesn‘t think she ate all day, bringing her grand total to 2080. A good maintenance figure, as long as you‘re not worried about nutrition at all. And this person will wonder why they aren‘t losing weight, because they eat so little. And why they‘re sick all the time, and why they have absolutely no energy and are, overall, miserable.

Sometimes, not eating, a lot is a big problem! I hear people say all the time, ―but I don‘t eat a lot!‖ and they‘re right! They really don‘t…..quantity wise…you may eat a whole lot less then I do. In fact, compared to you, I eat like a horse! But here‘s why not eating a lot can create a huge problem (all over your body).

1 itty bitty little Hershey‘s kiss is 25 calories! (or You eating like a birdie) Here‘s the nutrition you get from 25 calories worth of a Hershey‘s kiss: Vitamin A 2%, Calcium 4%, Cholesterol 1.25mg

4 cups of spinach 25 calories (me eating like a horsy, who‘s gonna win?) Here‘s the nutritional value you get from this: Vitamin A 190%, Vit C 45%, Calcium 10%, Iron 15%, Vit E 12%, Vit K 510%, B1 6%, B2 9%, B3 4%, B4 12%, Magnesium 18%, Zinc 3%, Copper 3%, Manganese 23%, potassium over 5%, Folic Acid 40%, Fiber 2 grams Did the Hershey‘s kiss give you any nutritional value whatsoever? No, in fact it depleted you nutritionally, it left you nutritionally bankrupt (because of the cholesterol and the sugar spike). Don‘t try and tell me chocolate‘s good for you, there‘s a negligible amount of cacoa in a Hershey kiss. So don‘t go there! The spinach however gave me fiber and loads of vitamins and minerals, wow! What a difference 25 calories can make. This is what we mean by empty calories. We get asked all the time, ―Is it ok if I cut back on some of the calories, on the diet, and save some calories for a piece of chocolate or frozen yogurt, later?‖ Ideally no, that‘s what a cheat day is for. And the example of the nutritional data above illustrates why. If you come to camp on the energy from 1 Hershey Kiss, you will have nothing to give me, however if you come to camp on the energy and nutrition of 4 cups of Spinach you will be a different person, literally! Your immune system be


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stronger and you will be a healthier person. So it‘s not as simple as, comparing calorie to calorie, far, far from it. Can you imagine the nutritional difference between these 240 calories?

1 glazed donut 240 calories. Those things take up no space in your stomach. They‘re like air, air that‘s going to require that you run for a half hour to burn it off, with zero nutrition!

Now, here’s what I would have to p ut into a salad to get up to 240 calories -

5 cherry tomatoes

1 whole carrot

2 stalks of celery

1 whole cucumber

entire head of lettuce

and a slice of bell pepper

So quit whining, ―but I don‘t eat very much‖ and let your new mantra be ―I eat like a pig!‖


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What about eating out? In making the text diet every week I‘ve had to spend some time getting current nutrition information on line from restaurants. I haven‘t done that thoroughly in a few years and I‘m flabbergasted. Now, you know that I know how bad restaurants can be, how could they have possibly gotten worse? But guess what, they have! It‘s insane out there! Some restaurants are so bad I can‘t find one meal that I could, in good conscious, recommend. And good luck finding the data for yourself! The restaurants are doing everything in their power to make it as difficult as possible to look up the info and some places don‘t provide it at all! California Pizza Kitchen does not have anyway to find out their nutrition information. You can search it but what you come up with is their frozen pizzas not the restaurants products. So does I willnot now boycott CPK and recommend that you do try theto same. Steakhouse is another place that post their nutritional data, even worse, they makeOutback recommendations on ―heart healthy‖ items on their menu or ―carb conscious‖ choices without putting the actual data up for you to make the decision for yourself as to how healthy the item is or isn‘t. That‘s horrible; they‘re telling you something is ok for a specific diet without having to back it up in anyway! The point to writing this today is to warn you, that if you eat out regularly, I strongly suggest you take the time to go online and look up your favorite haunts. If you eat at a specific place more then once a month, you really should know exactly what you‘re getting. I was shocked to find that at Chili‘s the average meal is over 1200 calories, the same thing is true for On the Border. The conclusion that I have come to is that even if you think you‘ve been decent i.e. you left a few fries behind, didn‘t eat all the bread on your chicken sandwich, ordered it with no mayo and no cheese, you can pretty much be assured that you still took in about 1000 calories. If you know you blew it…..Had a cheeseburger, ordered a ―froo froo‖ fruity drink to go along with it, shared dessert with your sweetie….Then you took in between 2000 -3000 calories at a minimum! I‘m not kiddin‘ folks look it up, Heck I‘m on line, I‘ll look it up for you, send me your tales of what you order. I know you‘re busy I‘ll do it. And be honest, don‘t be telling me a double, double and a large milkshake if it‘s not true!

I never imagined that I would recommend fast food, but I‘m about to say it…Everybody please sit down for this one. It would be safer, calorie wise, to eat at a fast food establishment because their food is cookie-cutter. It‘s pre-made; there isn‘t a chef in the back getting all crazy with the oil. If the item says its 300 calories then you can pretty much guarantee that you‘re going to end up with 300 calories. Of course that says nothing for the quality of the food; your best bet is always, always, always, eating at home, fresh vegetable, fruits and lean proteins! Or have your personal chef do it for you J P.S. The average salad at a restaurant is 800 calories! (Without the dressing)


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Good choices when you do... We‘re all so busy, most of us don‘t take the time to prepare our own food, which can be a huge diet pitfall. But it‘s actually not that hard to make good choices and eat out, the fact is you just don‘t pick the right thing when you‘re there. Here are some of the better choices you can make at some common fast food places. When we visit Jack in the Box, we order the chicken fajita pita, with no onions, it just seems like they put a lot of unnecessary oil on them, when they grill them, and I like it better without them anyway. If I‘m really hungry I order it with double meat. The chicken fajita pita is listed on their website as 280 calories. They recently added Grilled chicken breast strips to their menu, which tasted better then I expected. The chicken strips are listed at 180 calories. Check this out…. Stay away from the fried Chicken strips they are listed at 500 calories!

That‘s a big difference! They have good ice tea, too. Subway- 6 inch sub, turkey breast on wheat, (even though you know it‘s not whole wheat, so it‘s really no different then white). Listed on their site as 280 calories. We ask for spinach instead of lettuce and all the veggies. Mustard, no mayo. No cheese. And I like all the little peppers, adds a lot of flavor, but also a lot of sodium. If you feel like you need some healthy fat, add the avocado. Baja Fresh- makes a great salad, with grilled chicken breast. Use salsa as a dressing, no fat and lots of flavor! Listed on their site as 310 calories. Starbucks- Regular coffee, their ice tea is good too, if you like really strong ice tea order it with, no water added, or easy water. (they add extra water, to it once it‘s in your cup) They have a new breakfast wrap called a spinach feta wrap, very yummy! They have some new sandwiches that are under 350 calories and of course their veggie and fruit dishes. Any Mexican restaurant- There are very few Mexican restaurants where you can‘t find what I call street tacos,

they‘re those little tiny tortillas steamed chicken you have a healthy lowcorn fat meal. They‘re tinywith so I grilled need about 3 tobreast, fill up.onions and cilantro, add in salsa and Carl‘s Jr- BBQ chicken sandwich and ice tea. Listed at 360 calories on their site. El Pollo Loco- BRC burrito and we have them add chopped chicken breast. Unfortunately El pollo is one of the worst options. The problem is they don‘t take the skin off their chicken, unless you specifically ask them to, so you are getting more fat then necessary. And their tortillas are the other big culprit. Listed on their site as apx 600 calories. We like their site though because they really lay out their info for you and break it down nicely.

Breakfast at a restaurant is pretty much going to be considered a cheat meal, if you‘re trying to stick closely to a diet. The problem is, even if you order an egg white omelet, you have no control over how much oil the cook puts down to make your eggs, not stick, and it‘s usually a ridiculous amount! Oatmeal is usually made with whole milk, And muffins are a joke. So just realize that was a cheat meal and be better the rest of the day. Sometimes if I‘m feeling low energy I‘ll grab a small smoothie, I let them add the little add - ins, like protein or energy boost or whatever, the placebo effect probably does more for me then anything about the actual product but it makes me feel better. Look for the juices that they use real fruit in, like banana, strawberries, oranges, berries. Ask how much of it is fruit and which part is just juice. The more whole fruit the better. The Carrot patch 16oz listed as 220 calories on their site. © 2010-2011 IEABC, INC All Rights Reserved.

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What people have to say about camp “I Lost 8% Body Fat!” Cathy G.

Starting Wt: 130

current wt: 122

Starting bf %: 25% (fair category) current body fat percentage: 17% (excellent) Inch Inch Inch Inch Inch Inch Inch


in shoulders: 1 ¼ Arm: 1 Chest: 2 ½ waist: 3 hips: 3 ½ thigh: 2 ½ calf: ¼

Total fat loss of: 12 lbs

Muscle increase: 4lbs total inch loss: 13 inches (from 7 points of measurement)

1.Would you mind telling us how old you are? I just turned 40 this past April . (32 if you ask my youngest daughter!!)

2.What srcinally prompted you to join camp and what were you hoping to achieve?

I had always been thin but after having my 2 beautiful girls . . . my body changed. I never truly lost that weight. Originally I joined the gym to lose a few pounds (5 to be exact) and just feel better. After several months I was frustrated because I didn‟t see

results. Then my friendly neighbor, Rhonda, told me about boot camp and how much she loved it. It took her almost 2 months to get me to commit because I didn‟t like the early morning hours. She assured me that I would get used

to getting up early and that I would begin to see some results. So reluctantly, my other neighbor Julie and I took the plunge together.

3.How did you feel the first week of camp? I truly thought I was going to die!!!! I felt sick to my stomach a few times, I was sore and I absolutely hated the whole running thing! My first mile run took forever. I couldn‟t even

run the whole thing. I had to walk up that stupid little hill at the park.


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4.Why did you decide to stick with it? Initially I just could not give up in front of all my friends. I didn‟t

want to be the pansy in the group, so I kept going. After the end of the first month, I actually felt really good. I felt a sense of accomplishment and I felt so much better about myself. I started bragging to everyone at my office about getting up early every morning to do this crazy boot camp style workout. They were shocked and amazed that I would do such a thing.

5.If you could give people 1 piece of advice about fat loss, what would it be

You have to make a decision about what you truly want to achieve. I tell people all the time, you can do it IF you really want it! You can continue eating fast food and cookies and candy and bread at every meal and soda and huge portions and so on, but if you truly want to lose the extra weight you have to make a choice about how you want to live your life. You see, it‟s not about dieting and losing weight fast, it‟s about

making a lifestyle change for you and your family. Ask my kids when the last time was they had McDonald‟s? They can‟t remem-

ber.

6.What’s your secret to success? I‟ve learned to politely say no thank you to certain foods or to pack a

protein shake instead of eating on the run or to find the healthiest choice on the menu. And frankly I am perfectly fine with it! I challenge people to give me a hard time about my eating habits because I can confidently say that the choice is mine and it works for me!

7.What’s your favorite healthy snack? I like to make my own protein shakes with the strawberry Jay Robb protein powder and fresh raspberries or banana.

8.What other activities has camp prompted you to take part in? WTF (women's tri fitness challenge), The Boot Camp Challenge, the Mud Run, tackling the Claremont Loop

9.What has been the biggest change in your lifestyle since B.B.C (before boot camp)? I feel guilty if I don‟t complete some sort of workout at least 5 to 6

days per week. I workout when I am on vacation or traveling, which I never did before. © 2010-2011 IEABC, INC All Rights Reserved.

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Also I am willing to try different styles of workouts, where before I knew I didn‟t have much strength and ability so I would never agree to go bik-

ing or running etc.

10. What motivates you to keep up these healthy habits? The way I look and feel. I like getting compliments on how fit I look. I like the energy I have and I love the way I feel right after a good hard workout!!! If it‟s not hard, I don‟t feel like I got as much out of it and boot camp takes that into

consideration when they structure our workouts each morning. Not to mention, it‟s incredible to be part of a group that has the same

focus that I do. We all push each other to go further each morning. We motivate each other to do these other events. It‟s truly fantastic!!

11.Do you feel better, now, then B.B.C or about the same? I am a completely different person now! I saw the picture of myself the first month of boot camp and I was shocked! I wonder who that person really was because it is definitely not me today! The funny part is that I didn‟t lose 50 lbs or anything that drastic. I‟ve

lost 12 pounds, but that 12 lbs and the 13 total loss of inches has made a huge difference in my entire being.

12. Do you realize you Rock??!! I‟m very proud of how far I‟ve come. I‟m a walking advertisement because I

tell everyone about boot camp and what it has done for me.

13.If you had to do it all over again, (the pain, the fear, the change in habits) would you?

Absolutely!

14. Did we miss anything? Just the wonderful support and encouragement we receive from you (Molli, Tony and Laura!) You guys ROCK! You keep us motivated when we hit a plateau or face an injury. I‟ve made new friends in you and our elite group of women who keep coming

back for more. You inspire us and teach us. I could never thank you enough for all that you do!!!


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Nutrition FAQ’s Your Burning Questions Answered! Q.

How can eating six meals per day actually help me lose fat?

A.

It doesn’t make sense, right? Everyone thinks if you want to lose fat you go on a diet, you eat less. Frankly that’s baloney. And it’s dangerous. There are three reasons why eating frequently, in the range of five to six small meals per day, helps you lose weight. First, smaller meals are less likely to be stored as fat. Second, frequent meals help stabilize blood sugar levels and control insulin. This insulin control helps you stay in a fat burning state. Lastly, every time you eat, your metabolism is raised (meaning you use up more food as energy) due to a process calledthermogenesis. Thermogenesis is simply the name for the process of your body burning calories during the digestion process. That’s right, it takes energy (calories) to digest food. So eating itself is like getting a “mini-workout” on the inside without all the sweating and groaning.

Q.

So what about carbohydrates, I thought carbs make you fat?

A.

There are “good carbs” and “bad carbs”. There are also carbs that fit somewhere in the middle. Bad carbs are highly processed and refined. This would include things like the refined flour found in cake, traditional pancakes, regular tortillas, white bagels, etc. These carbs elicit a large insulin spike in the body and are easily converted to fat. These are called “high glycemic index” type carbohydrates. The carbs I recommend you eat are predominantly whole grains, fruits, and vegetables. In addition, you’ll always be combining your carbs with protein sources when you eat. The protein diminishes the negative “insulin-spiking” effect of carbs. The lean proteins, combined with the fibrous carbs you’re eating will minimize or eliminate any negative effects of the whole grains and fruit. Phew! What a mouthful!

Q.

What about alcohol, can I still drink during the Your Best Body Challenge?

In a word, no. Alcohol is like liquid fat. It will not help you’re fitness goals. It’s essentially a toxin and as soon as you intake it, your body is working hard and fast to get it out. It interferes with your metabolism, will take you out of a “fat burning” state, and lower your body’s ability to produce those crucial muscle-building, fat-burning hormones that you’re working hard to build up. I recommend eliminating alcohol from your diet. But if you must, limit yourself to 1-2 drinks on the weekend only. But go with light beer or wine. A.

What about eating out?

For those times when you must eat out, don’t be afraid to ask for “special” preparation instructions for your food. A lean piece of fish or chicken, some “dry vegetables” (no added butter or oil) and a baked sweet potato or brown rice. Skip the desert and drink lots of water with lemon. No cocktails.


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Daily Nutrition Log You’ll Need To Print About 90 Of These... Date: __________________

Meal #1 (breakfast)

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Totals: Meal #2 (am snack)

Totals: Meal #3 (lunch)

Totals: Meal #4 (afternoon snack)

Totals: Meal #5 (dinner)

Totals: Meal #6 (evening snack)

Totals: Daily Totals: Percentage of daily calories: Daily Goals: Difference: How much water did you drink today?

Was it enough? Y or N

Did you take your vitamins and supplements today? Y or N How would you rate yourself on management to your plan today (scale of 1-10 with 10 being the best)? 1 2 3 4 5 6 7 8 9 10


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Portion Control I Learned From My Dog So I was at the vet the other day with our dog Seren and they had the cutest little flip chart, that made me go ―oh my gosh, what have I done!‖ When it comes to feeding humans I know quite a bit but when it comes to feeding animals I‘m pretty clueless. The chart was showing the effects of feeding ―people food‖ to your dogs and cats. It showed that giving a 1 oz piece of cheese to a 10lb cat would be the equivalent of giving an adult 3 cheeseburgers. The chart was so good it actually made me gasp! I always feel guilty when I give my dogs tiny pieces of cheese, I feel guilty not for giving it to them but because I‘m giving them such a small amount, now I know that the slice, I give them, is like giving them a cheeseburger, Yipes!

The book went through several examples but I couldn‘t help but realize that, that‘s the same thing people are doing to their children!

I‘m sure most of you are awesome parents and of course realize that your children need far fewer calories, a day, then you do, but do you always make sure that you are following that rule? For instance, I know that you know, a whole sandwich is too much for a 50lb child but when you make the sandwich do you still spread the same amount of mayo on it that you would put on a slice of your own bread? The rule applies to everything, not just the bread and the meat but especially the add ons, cheese, mayo, etc. are you careful to give them a smaller amount of that as well? Do you give them a whole cheese slice or half of one or better yet a ¼ slice? Do you slap on a knife full of mayo or are you conscious of what you‘re actually giving to them? I can picture myself making kids meals in the past and although I would be careful about how much food I was putting on the plate, I probably wasn‘t careful when it came to the mayo or the cheese. Maybe it‘s just me; in which case, just don‘t let me watch your kids or your dogs, for that matter.

When bar, it comes to treats, do the rules go out the window? DoTwinkieeeee……! you let them have (more a whole coke,ofa Twinwhole candy a whole ice cream sundae or God forbid a whole oncan theof horror kies later) Just to oversimplify this a little bit, if you weigh 150lbs and you eat an ice cream sundae, you know how that makes you feel. A little sugar rush, tummy doesn‘t feel so hot, now imagine eating 3 of them! If you let a 50lb child eat a sundae, that‘s what you‘re doing.


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So what do you do when you’ve been bad, really, really, bad? The answer is to…keep eating! We‘ve all done it, we‘ve gone out to lunch, starving, and so we said ―Screw it! I don‘t feel like being good, I feel like being really bad‖ and instead of ordering grilled chicken strips, we order, a sourdough jack and fries (a difference of 860 calories), blowing the rest of the days calories in about ten minutes. Later you‘ll regret it… deeply… because it will hit you, that ―it sooo wasn‘t worth it!‖ But nevertheless it happened. So where do we go from here? Your gut instinct is usually one of two things, to not eat the rest of the day in order to make up for the calories that you blew or to fall off the wagon all together and binge. Both are completely wrong!

Here‘s what you want to do: 3-4 hours after eating a huge meal you need to get right back on track and eat again. Here‘s why: Your blood sugar levels and hormones could care less how many calories you took in. Your blood sugar levels will still plummet in 3-5 hours depending on what it is you ate. Fats take 5 hours to leave your stomach, so if it was a high fat meal you have up to 5 hours before you have to eat again. If it was primarily sugar, for instance if you blew 900 calories on a banana split, that will have your sugar levels crashing in as few as 20 minutes– to 1 hour. That‘s right; you would have to eat again in 1 hour just to fix your blood sugar levels. So what happens if you don‘t correct the blood sugar issue? You stop burning fat. So in essence, not only did you take in lots of fat and calories, that you did not need, by not eating again, you sent your body the message to go ahead and store it all as fat, instead of using it as energy and fuel. Your Hormones determine how and what fuel is used in your body, it can choose to use your fat stores (Yes the layers sitting on your tummy and thighs that you would like to see disappear) or it can choose to break down muscle (the pretty stuff, you work so hard for). It does that, almost, solely based on your blood sugar levels, if everything is copasetic, meaning if your blood sugar levels are stable, it chooses fat and if your blood sugar levels are not stable it chooses muscle. How do you keep it stable? By eating again, no matter how bad you blew it! Just be sure to eat healthy this time!

Below are some staggering examples of how easy it is to blow a day‘s worth of calories in one sitting; Sourdough Jack and medium fries (1160 calories) In-n-out cheeseburger, small fries and a shake (1570 calories) Fatburger- Turkey burger, fries (1100 calories) El Pollo Loco- grilled chicken nachos (1090 calories)

Domino‘s pizza- deep dish 3 slices of pepperoni (1110 calories) © 2010-2011 IEABC, INC All Rights Reserved.

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Surviving your dietI was reading National Geographic Adventure Magazine (trying to find more trouble to get in to) and they had an article about ―How to Survive Anything‖ and I realized how many correlations it had between surviving, some crazy, life or death situation and just getting by day to day, in a sane and productive fashion.

One of the things the article touched on was how to learn to ―deny denial‖. It explained that when things start going badly it‘s human nature to start denying what you‘re actually seeing going on around you, and to start procrastinating from making the correct decision. For example; your hiking and you start realizing you‘re lost; it‘s natural to start telling yourself ―it‘s just around the corner. I‘ll find my way in a few more steps‖ and you press on, denying that the sun is setting, because maybe today the sun won‘t set on time, only to wait, too long, to finally acknowledge that you are, in fact, in a heap of trouble. I couldn‘t help but think how that habit relates to habitual dieters. ―It‘s just around the corner. The next diet is going to work for me. I know this one isn‘t. I can‘t do this one. It‘s just too tough, but the next one, the next pill, the next piece of exercise equipment, that will do the trick! It‘s not me and my habits, it‘s all these systems, none of them work.‖ ―I realize I just got diagnosed with hi blood pressure, but they put me on meds, I‘ll be ok. I know diabetes is just around the corner, but I‘ll find a diet that works before then. There‘s got to be some diet out there that allows me to not change anything and still lose weight! I‘ll find it!‖ Start learning to Deny denial. It is you; your habits have gotten you to where you are right now. Good, bad or indifferent. The solution to a problem is never at the level at which the problem exists. So if you have a problem, you do not have the answer! In other words if you weigh 200lbs then your habits are not going to get you the body of someone that weighs 150lbs. Never, not in a million years! Your record plays a certain song and that song is 200lbs. If you want your record to change you have to take it to the 150lb person and get your record to match up with theirs, put some new grooves in it. Get it? Otherwise you‘re just walking around in denial hoping the sun won‘t set today, perhaps today it will stay up all night just for you. Just like perhaps, today, adding that bacon and cheese to your burger won‘t spoil your diet, this time. The article went on to talk about doing the next right thing. How taking one small step in the right direction, can make all the difference. It was describing how a man was near drowning and had made it to a life raft, still in dire circumstances, he realized, he needed to take his mind off the situation, quit focusing on what was out of his control and do something he could control. So he proceeded to clean his gun. By disassembling and reassembling it, he allowed himself to take focused action. This simple task probably saved his life because it took his focus off of his situation for a minute and reminded his brain that he was still in control that he could still make things work and problem solve. Instead of heading down the path of ―poor me, why me‖, his brain began to look for solutions. When life becomes overwhelming pick something small that you know how to do and focus on that small task.

I‘ll use diet and exercise, as an example. If you are looking to take on a challenging diet or a marathon for instance and your brain just starts shutting down because it‘s just too much. Back up and focus on something you can control. For instance if you saw the two week diet challenge, we gave you, and you just laughed and knew there was absolutely no way you could do that. We‘ll call that being overwhelmed, so taking a step back and breaking it down into something manageable would have been taking the grocery shopping list and printing it off and then going shopping for those items. Not worrying about what you like and don‘t like (remember we‘re looking for new grooves in the record, new habits, mean change) Or that there was no way you could eat the same thing for two weeks. By breaking it down to one small task which is shop for the items on the list you are taking a step in the right direction. Once you bring the items home then you would be one step closer because the healthy items would have been within reach instead of sitting on the shelves at the grocery store. And then maybe when you went to make dinner you would see the items staring at you and you © 2010-2011 IEABC, INC All Rights Reserved.

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would have thought, well maybe I could eat that way for one meal. And then Voi la! You are leagues closer then you were when you were back staring at the computer, calling me a raving lunatic for even considering you would eat chicken breast and spinach at every meal. Do the next right thing. What small step can you take right now? As you feel yourself spinning out of control, skipped breakfast, had a bad lunch, then said ―screw it‖ and thought, ―Why not have a shake too, I‘ve already blown my day‖. Stop! This is where you can Do The Next Right Thing. Take one step, no matter how small it is in the right direction and say no to the shake, drink a glass of water instead.

Or you‘re at your office, you pass the candy bowl and you figure ―Oh just one won‘t hurt‖. Again here‘s another opportunity to take the next Right Action. This action seems small and meaningless but it actually sends a very powerful message to your brain that you mean business. And that status quo is no longer going to fly here. An object in motion tends to stay in motion, and object at rest tends to stay at rest. I can give you a perfect example of this, You‘ve been up for hours cleaning the house and you just keep seeing thing after thing that needs to get done, so you‘re buzzing around like a little bee and you just can‘t seem to stop, you keep telling yourself, ―I swear I‘m going to sit down now, I‘ve done enough today‖ and then you see one more thing. You finally have to force yourself to sit down, out of pure exhaustion, and then you collapse. That‘s an object in motion, staying in motion.

Ok, now picture, you wake up and you sit down on the couch and nobody‘s around and you just feel lazy, you can‘t really motivate yourself to do anything and Oprah‘s on and you just feel yourself sinking into the couch, a little more, deeply and before you know it, hours have gone by and you really don‘t feel like doing much of anything. That‘s an object at rest staying at rest. The second you start moving you‘ll be an object in motion and you won‘t want to sit still anymore. It‘s just a law of nature, it‘s not that in this instance you are the laziest person in the world or that in the above scenario you have A.D.D. or something, it‘s just physics. So guess what if you want to start an object in motion you have to get off your ass first. If you want to start a diet in motion, you have to take a step in the direction of making that happen, do the next right thing and your object will stay in motion. And the final point, Is to learn how to change your perspective. When you‘re trying to accomplish a large goal, most of the time, if you look at the whole picture, it‘s simply too much to get a grasp on, and so, it seems impossible. But if you learn to chunk a situation down to smaller parts you wont‘ believe what you are capable of. Learn to chunk it down. At the Ironman, when I got to the marathon portion, I had lost all ability to break it down in my mind or do what I call ―chunk it down‖ to see the situation in smaller parts. I kept telling my husband and my sister that there was no way I could continue for another 6 hours, but once I got to the half marathon mark I had a turn around and my brain was finally able to get itself around the situation. As long as I kept my focus on the fact that all I had left to do was a half marathon, I was happy and in a good mood, the second I let myself think about the fact that at my current pace that meant another 3 hours, I would simply break down. So it was as if there was a concrete fork in the road and I had a choice. Which perspective did I want to hold? It was literally black and white for me. Choose the road where you think of it as ―It‘s only a half mara-

thon‖ or choose the road where you think about how slow you‘re walking and that that will mean another 3 hours of walking (which seemed impossible). Well since I finished, you know which one I chose. But I wish I could get across to you how clear those two different perspectives were in my mind and how, one, distinctly lead to success and the other road to failure and how easy it would have been to let myself think either way. I truly hope you can get a perspective that will lead you to your finish line with success! © 2010-2011 IEABC, INC All Rights Reserved.

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What people have to say about camp “I Lost 22 Pounds!” Mary R.

Starting wt: 142

current wt: 127

Starting bf %: 33% (obese category) current body fat percentage: 21% (excellent) Inch Inch Inch Inch Inch Inch Inch


in shoulders: 2 ¾ Arm: 1 ½ Chest: 3 ¾ waist: 6 ½ hips: 3 ¾ thigh: 2 ¼ calf: ½


Muscle increase: 5 lbs total inch loss: 21 inches (from 7 points of measurement)

1. Would you mind telling us how old you are? I don't mind stating my age at all.. I am 44 and in 4 months 45.

2. What srcinally prompted you to join camp? achieve?

I will be

And what were you hoping to

The week before Thanksgiving 2005 I saw my reflection in a store front window and did not like what I saw at all.. I said to myself ..."who is this person and where did her waist go?" That night while sitting on the couch, eating chips and dip, sipping on a glass of wine I decided I had to do something!! Just by chance I Googled "fitness"," personal trainer" etc and came across the bootcamp website.. That night while I was a little tipsy I registered for bootcamp and have never looked back ...(except now). I did say I just wanted to lose about 10 pounds and get back into shape. At that point I didn't realize how out of shape I was until I heard the numbers.. 33% body fat yikes!

3. How did you feel the first week of camp? The first week of camp was scary, I saw all those "returners" and felt so intimidated and really out of shape. I couldn't even lift my 5 pound weights. My first week I can honestly say I felt like vomiting or was it into the first 4 weeks. I was so so so very sore I could not pick up my cell phone without the help of my other hand.. And if I dropped something forget about it... With that being said, I FELL IN LOVE!!! © 2010-2011 IEABC, INC All Rights Reserved.

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4. Why did you decide to stick with it? I have stuck with bootcamp for the obvious reasons ... IT WORKS! it works if YOU WORK! I feel better, I look better, I am less stressed. Tony and Molli's continued support is also a contributing factor. Whether it's just a daily email or a high 5 at the morning run you always feel supported and encouraged. The motivation also comes from the great people I have meet at bootcamp. "I LOVE BOOTCAMP" and it's FUN!

5. If you could give people 1 piece of advice when it comes to fat loss, what would that be? "There is no magic pill" trust me I've tried them all!! It's not just about the exercise.. It's about eating right. You need to eat the right foods, the right amounts, 6 times a day.. and drink lots of water. The last time I had a coke was the day I started bootcamp...yep, Nov 2005

5.


There is no Secret. I have worked really hard and I think the biggest thing is that I have stuck with it. Tony and Molli's constant words of wisdom play in my head.......................................   

"When you feel like quitting your reps those are the ones that count" "push yourself to your uncomfortable zone" "If you workout the same you will look the same"

I know I am missing many more but they all play in my head when I am trying to get through a work out..

7. What‟s your favorite healthy snack? My favorite healthy snack is the little veggie trays you can get from Costco.. Minus the dressing, I take one to work with me everyday.

8. What other activities has camp prompted you to take part in? Basically anything I can fit in between work and family.. Before I started boot camp my long run or long walk consisted of walking my dog about a mile.. Since boot camp I have participated in several events such as 5k's. 10Ks 1/2 marathons, mud runs, weekend runs around the Claremont loop, running on the beach while on vacation. Runs along the rancho Cucamonga trails and as of late added weight lifting with the family... My long runs are now 13 miles +.

9. What do you think has been the biggest change in your lifestyle since B.B.C. (before boot camp)? The biggest change is the awareness of what I was doing to myself and my family. We eat healthy foods, we consistently exercise and I am no © 2010-2011 IEABC, INC All Rights Reserved.

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longer that person sitting on the couch drinking wine eating chips.. NOW, I'm having a protein shake reading competitor magazine. looking for the next race or adventure..

10. What motivates you to keep up these healthy habits? The bottom line is the way I feel! I feel great!! 11. Do you feel better, now, then B.B.C. or about the same? I feel better than ever!! me " fit mom".

I feel strong, fit and healthy.. My son calls

12. Do you realize You Rock!!? I really never thought about it that way... so I pulled out my very first piece of paper Molli gave me to record my mile run time and the number of push ups I did during my first week of camp.. IT READS MILE TIME PUSH UPS

10:13 2

Now I am under an 8 min will say "I do Rock"

mile and can do at least my age in push ups, I

13. If you had to do it all over again, (the pain, the fear, the change in habits) Would you? In a second!! all of it!!! You know the question on your website, are you addicted to bootcamp?" My answers is ABSOLUTELY!!

14. Did we miss anything? Nope, just thanks Tony and Molli I could not have done it without the both of you....


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The Little Things Make All The Difference I learned an interesting perspective the other day on calories. The difference between a 130lb person and 140lb person, calorie wise, is about 1oz of cheese a day. A 130lb person takes in apx 2000 calories a day while a 140lb person takes in apx 2100 calories a day (all other things being equal of course, height, weight, age, gender, physical activity). I don‘t know about you, but that blows my mind. 100 calories a day, extra would put another 10 lbs on my body. So what that tells me is that the little things make all the difference, and how easy it is for a change in lifestyle to put extra pounds on you so quickly. Like the freshman 15, or when a change in jobs causes you to go from standing all day to sitting all day. You may not feel like that much has changed, but in reality, it would be so easy to burn 200 calories less a day and that would equate to a gain of 20 excess lbs.

Your body doesn‘t think in days, it accumulates. In other words just because you were good Monday -Friday and only took in 1500 calories on those days on Saturday and Sunday you splurged and took in 3500 calories each day, all your body knows is that it got 14500 calories this week. If you were a 130lb person you would need to take in 14000 calories a week to maintain. In this example even though you were good Monday- Friday, you actually took in an extra 500 calories this week, for a grand total of 14500 calories for the week. So even though you thought you were dieting, you are actually headed towards putting more weight on. Crazy, Huh!! So what can we do? Well for 1 thing start really monitoring your life, it will only take about a week of scrutiny. Learn what a calorie is and where you are sabotaging your diet, one way to do that is to stick all of your info into our nutrition trainer. If you need a new log in code, just let us know. Second, Wear a pedometer for 1 week and average out your steps over the course of the week, your goal is to average 10,000 steps a day. Why a week? Because, we are creatures of habit and your weeks Monday through Sunday will tend to average out. The huge mistake we make in dieting is not taking in to account the weekends.

Third, pretend you‘re on a reality TV show and you‘re being recorded. How often do you catch yourself having your family members do something for you? ―Honey can you grab that for me?‖ While you‘re sitting on your butt. Try to catch yourself and get up and do it yourself. Now that you know how few calories we‘re talking here you can see that those little things make the difference, taking the stairs, parking your car a little further away, going on a walk in the evenings. Fourth, watch the mindless snacking. I never, never, never, take a bag of chips to where I‘m sitting. If I am snacking I leave the bag in the cupboard. I grab a handful take it to wherever I am, and eat them if I want more I get back up and get them. Don‘t make the mistake of eating calories you don‘t even care about. And for goodness sakes Do Not Drink your calories. If the drink has calories in it, Stay Away. Period Fifth, eat your protein! Protein satiates you quicker and keeps you satiated longer then Carbs or fat. What that means is if you are starving and you sit down to eat, take a bite of the protein first, because it will satisfy your hunger the quickest. And it has been shown that when you eat protein with a meal, you will eat less at the next meal. I include protein almost every single time I eat, it‘s very rare for me to eat without including protein. I Snack on things like Cottage cheese and veggies, string cheese, deli turkey meat. Your weight is an accumulative effect of your lifestyle. Take a look at it and make some small changes, trust me, you‘ll get great results!


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Check your trash! William Rathje, from the University of Arizona, Tucson, wrote ―The Garbage Project‖, a study of the refuse of Arizonians. In his study William found that when sociologist‘s questioned people about their consumption of Alcohol, only 15% claimed to consume alcohol on a weekly basis, however, when they by-passed the questioning and just checked their trash, over 50% had 8 or more containers of beer in their trash cans per week. That‘s not a little difference, that‘s a staggering difference! So does Arizona, just have an extraordinary number of liars living there? I don‘t think so. This is a perfect example of how our perception of what we eat and what we actually consume are two entirely different things. I‘ll use my mom as an example, she was getting high cholesterol readings and was always perplexed by that. She believed herself to be a very healthy eater (as did I), but upon sticking her data in ―the nutrition trainer‖ she quickly realized she was still taking in quite a bit of cholesterol (even when she thought she was being careful). When we ask people to journal their food intake, we know it‘s a pain in the butt. But we also know how useful it is as a tool in fixing your diet. We can see so much from your eating habits. By looking at what you eat and the hour of day, at which you eat it; we can tell, in part, if you‘re getting enough calories and getting the nutrients you need, from what you‘re eating. If you‘re binge eating every night after 3:00pm, it‘s not because you‘re a horrible person, it‘s because your body didn‘t get what it required earlier in the day and now it‘s trying to make up for it. When we look at your journal, we don‘t judge you. It‘s like a massage therapist touching a naked body, very quickly it becomes, just another body. We‘re looking for how we can help you adopt healthier habits and trying to show you what the habits you have are doing to you. If we can help you keep some of your comfort foods, we will try, that‘s one of the purposes of a journal. Otherwise we would just say quit your ―bitchin‖ eat the egg whites and veggies and shut up about it. But we‘re trying to make the transition as easy as possible and still get you, your impatient results! You want it all right? You want to continue eating what you like and lose weight at lightning speed. Well folks, something‘s got to give. Basically, it‘s this simple. If you have something you would like different about your body, then something you‘re putting into it has to change. You can‘t keep putting in the same ingredients and expecting to have a different outcome. So how do you journal correctly? A small note pad should be carried with you all day. Write as you eat. When I truly journal my food intake, it‘s a mess! There are finger prints, all over it, spilled coffee. It‘s illegible to anyone besides me because I‘m scribbling all over the thing. So when you come into the office with a pretty little jpeg version of your food journal that says things like, I ate the same thing I ate yesterday. I know you‘re full of *@#$!. Not because you‘re from Arizona and have a propensity for lying but because you just aren‘t aware of what your trash would tell me. You forgot about the bag of Doritos you helped your little boy finish, because you did it so mindlessly. You truly didn‘t even realize that you did it, and you didn‘t realize those few chips could have made a difference (100 calories). And well, you were a little too embarrassed to write down that you drink a couple glasses of wine, every night (250 calories) or that you drink several diet cokes a day and very little water (dehydrated). Or that you went ahead and had dressing on your salad (300 calories). You just left those small things out and voila`, you‘ve added 650 calories to your day, and you just can‘t figure out why you‘re not losing weight. Journaling only works if you do it and we can only help you with your diet, if you follow the rules or at least are honest with yourself when you don‘t. So go take a peek at your trash and realize what you andyour family are truly consuming. © 2010-2011 IEABC, INC All Rights Reserved.

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Franken-Twinkie I think most of us just know instinctively that Twinkies are bad for us. You just sense it somehow, but wow, I was in the middle of writing an article yesterday and started looking into the nutrition label of a Twinkie, just on accident, and fell upon a gold mine of horrors.

Here‘s the ingredient label on a twinkie - polysorbate 60 (an emulsifier, when was the last time you needed to be emulsified?), wheat flour, bleach (don‘t worry you get plenty in your drinking water, why not have a little more), enrichment blend (ferrous, sulfate and B vitamins, folic acid), sugar, corn sweeteners, corn syrup (dextrose, glucose and high fructose), corn thickeners (corn starch, modified corn starch, corn dextrins, corn flour), water, soy (partially hydrogenated vegetable and/or animal shortening, soy lecithin, and soy protein isolate) eggs, cellulose salt, gum,mono whey leavenings, baking soda, phosphates, sodiumsodium acid pyrophosphate and monocalcium phosphate, and diglycerides, natural and artificial flavors, stearoyl lactylate, sodium and calcium caseinate, calcium sulfate, sorbic acid, FD&C yellow no.5 and red no. 40.

I know you don‘t know what half of these ingredients are but I‘ll just pick the first one and break that down for you. Polysorbate 60 – an "emulsifier" that basically does the work of cream and eggs at much lower cost, and is created through a complicated chemical process involving corn syrup, palm oil and petroleum. Petroleum is found in many of our processed foods – That includes the food coloring that gives Twinkies their warm, golden-yellow glow. The FDA generally regards each of these food additives as safe, at least in small quantities. But when combining them in foods and then looking at the potential cumulative effect, we have to realize that the more preservative and food additives we get on a daily basis, the more our liver, and other organs have to work to detoxify.

Have you ever noticed that Twinkies last forever? That‘s not by magic, they are loaded with preservatives. If the food has preservatives in it then it makes the food last longer, ok well you ingest the preservatives and then your body has to take a foreign object and try to filter it through your kidney‘s but it can‘t and so the preservatives remain in your body. Foods like high fructose corn syrup and hydrogenated oils actually do cellular damage because your body cannot filter it out, they affect your cells forever. Our food system is so plagued with preservatives, think about what a preservative does, it prolongs the life of the food, a more accurate way to look at it is that it‘s actually embalming the food. That means, when it gets into your body, it is going to embalm you. And then we wonder how we end up with, things like, kidney stones. Your kidneys filter out the waste from your blood, they get everything that your body said ―no we can‘t use that, it‘s trash, eliminate it‖ Well guess what, some things can‘t be eliminated and hang around forever! In a country that lacks for nothing our nutrition is actually getting worse, not better. Why, would that happen, one word, profit. That‘s what it boils down to, it‘s cheaper to make it this way, it‘s cheaper to use polysorbate 60 then it is to use cream and so they do. I just picked Twinkie at random, this morning, but apparently the ingredient label was so fascinating that there was a book written on the subject in Twinkie, Deconstructed, each of the 26 chapters in Ettlinger's book is devoted to a Twinkie component. Ettlinger says, ―14 of the most common chemicals we use are found in Twinkies. I mention the Twinkie-Industrial Complex. It's tied in with major industries that are also often tied with government policy. This isn't mere food," he says. "This is industry."


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So if you‘re comfortable eating foods because it was more profitable for the company, to get rid of a by product, by using it in our foods, then disposing of it (as in the case of, whey) then go for it, as for me I think I‘ll stick with fruits and vegetables and let the companies go bankrupt. I can count on one hand how many Twinkies I have had in my life, Thank God. And a special shout out to my mom, who raised me on, none of this junk! Sweets were a treat, at Halloween we got to pick a couple pieces out of the bag to keep and then we tossed the rest or gave it away at school. Going to McDonald‘s was a treat, I would get to have a kid‘s meal, maybe once a month and I don‘t think I tasted more than a sip of a coke until I was a teenager. To this day I rarely crave sweets and when I do, one piece or bite completely satisfies it.

You‘re helping your kids create their palettes now; teach them to like fruits and vegetables, don‘t let them think of them as a punishment. I grew up loving salads, it is possible. And if you want to know the absolute quickest way to fix your diet, it‘s this; Look at the nutrition label, if you cannot pronounce the word or have any clue what it is put the product down and move along. Stop eating things that look more like a science experiment than food. It really is that simple!

What people have to say about camp “Stop Considering It and DO IT!!!” Thank you so much for the wonderful experience. I cannot begin to tell you the difference it is making in my life. I have more energy, more stamina, my mood is more stable and I feel stronger. I never thought I had time for exercise and now I cannot believe how easy it is to get up in the morning. Four weeks ago I couldn‟t run a mile and on Sunday I finished a 10K in

1:15. Between the workouts, the consultations, and the generous opening of your house for nutrition night and „fear factor‟ night it becomes obvious

this is not just a job for you. I cannot imagine the week without a morning workout and our short yoga session, thank you Yoga Jen, it starts the day off right and improves my mood. Even the eating plan is becoming second nature. The improvements in my run time and push up quantity were so motivating and then on the final Friday I experience a feeling I cannot even describe, I know the answer now, it‟s „I can do it‟ it doesn‟t matter what

the question is!!! To anyone considering boot camp I would give you two pieces of advise first of all, stop considering and DO IT!!! Second, do your homework!!! Thanks again guys, see you on Monday „5:30‟ with my tummy IN!!!

Tammy D. Alta Loma, Ca


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Exercise Tips The “Other Part” Of Weight Loss

With nutrition down, the next sure-fire way to a skinnier waistline is good old fashioned exercise. I’ll share a few quick exercises you can get started with right now, and if you want more, don’t hesitate to call myself or one of my staff on1.800.680.2803 . First... Always, Always, Always Start With A Warm-Up

Before going “at it” whether it’s strength or aerobic training you’re doing, you must always for up first. Tearing a muscle or stretching something further than it’s meant to go can have you sidelined for at least a few weeks, and that only slows down your progress. It’s just crazy to miss this crucial step out. The goal of a warm-up is to get your body ready for a workout, I’ll typically start mine by getting the heart beating and the blood pumping with a quick, light jog (no more than 5 minutes). Afterwards I stretch, starting from the upper body and working my way down. Paying more attention to the muscles I am going to be using the most as I train.

A good warm-up and stretch is essential

The Two Categories Of Exercise You’ll Want To Focus On

After warming up, you’ll start either one of two types of exercise - aerobic or strength training -you’ll need to prioritize depending on what your goals are. Assuming it’s weight loss, a mixture of the two works best. I’ll give you an example workout plan and the end of this session so you can see what I mean, let me give you a few exercise for each first… Aerobic exercise is excellent for your heart and circulatory system, it’s also a big calorie burner… Walking, running, jump-rope, cycling and swimming are all good examples of accessible aerobic exercises you can get started with.

As for strength training, the goal here is to build muscle for a toned, lean look on the outside. But also because on the inside, muscle burns up calories fast. Which means while you’re watching T.V. or even sleeping, you’re burning calories faster than you normally would. And as we age it is vitally important that we continue strength training, to prevent injury and continue our quality of life. It’s important to note that, typically strength training will not turn you into Arnold Schwarzenegger… Unless that’s your goal. For most of my female clients, that obviously isn’t their goal and so the strength training I prescribe is designed to tighten up, not bulge your body. On the other hand, a lot of my male clients don’t mind bulging biceps and so I work with them on higher intensity strength training. Whatever YOUR goal is, the strength training exercises I am about to share will get you results. If you want to significantly grow your muscle, increase the weight load as you progress. However, to stay toned, work with lighter weights. © 2010-2011 IEABC, INC All Rights Reserved.

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What is a workout? You know what I always say…. Exercise is not an optional thing, your body requires movement to remain healthy. As soon as working out becomes a mandatory part with as little thought to whether you‘re going to do it or not as you give to whether you are going to brush your teeth that day, then you know you are there. You have successfully made it a part of your life. How you workout though is up to you, find something you enjoy One of my favorite ways to remain in good health is to train for an event. It gives you a concrete goal as to why you‘re busting your butt every day! I strongly recommend going on line to Active.com and finding an event like a 5k to sign up for. As you look around at people that work out consistently month after month and have essentially become addicted to working out. You might really be wondering Why would someone show up to a second day of boot camp, much less month after month? Well before you give up too soon, you can ask any one of our returning campers and they will be happy to share their story of their new found addiction of working out, with you. But here is a quote that I think sums it up, pretty well; What is a workout? A workout is 25 percent perspiration and 75 percent determination. Stated another way, it is one part physical exertion and three parts self discipline. Doing it is easy once you get started.

A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you work out regularly, your problems diminish and your confidence grows. A workout is a personal triumph over laziness and procrastination. It is the badge of a winner- the mark of an organized, goal-oriented person who has taken charge of his or her destiny.

A workout is a wise use of time and an investment in excellence. It is a way of preparing for life‘s challenges and proving to yourself that you have what it takes to do what is necessary. A workout is a key that helps unlock the door to opportunity and success. Hidden inside each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.

A workout is a form of rebirth. When you finish a workout, you don‘t simply feel better, you feel better about yourself. -George Allen

So congratulations, on your new adventure! We sincerely hope you become as addicted to this healthy lifestyle as we are.


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Simple Workout Plan Weeks 1-3 Let’s Put Everything Together

Again I can’t give exact weights and repetitions, so it’s up to you to get to know your body and your limitations. What I will stress though is start off on the easy side and work up to avoid injury. If you push yourself to the limit on the first day, you’ll be hobbling around for the next five or so and that’s obviously not going to help you towards your health and fitness goals. And don’t forget about incorporating good nutrition into Your Best Body Challenge success plan too. Wk 1 –3

Exercises

Exercises

building a base

Monday - 45 minute, upper body strength training. Always start with your Dynamic Warm Up & Stretching Routine

Stability Ball Chest Presses pg 54 Stability Ball Push Ups pg 54

Band Chest press pg 54 Friday - 45 minute upper body strength-training workout. Always start with Stability Ball Row pg 56 your Dynamic Warm Up & Pull down pg 56 Stretching Routine.

Dumbbell Pullovers pg56

Shoulder Press pg 52 Rear Deltoid Raise and Lateral raise pg 52

Dumbbell Curls pg 53 Triceps Press down 53

Side and front Plank pg 55

Bench Dips pg 53 Side + front Plank pg 55 Tuesday - 20 minute high-intensity aerobic/

Sprint 8 workout pg 60

cardio session. Choose one from the list on the right. Always start with Cycling your Dynamic Warm Up Jump Rope & Stretching Routine Running/walking pg 73

Wednesday - 45 minute lower body strengthtraining workout. Always start with your Dynamic Warm Up & Stretching Routine

Saturday - 20 minute high- Sprint 8 workout pg 60 intensity aerobic/cardio session. Always start with Cycling your Dynamic Warm Up & Stretching Routine. Jump Rope Running/walking Sunday - Rest!

Stay in bed (not really)

Lunges pg 57 Stability Ball Crunches + Cable rotation Pg 55 Squats pg 57 Stiff Leg Deadlifts pg 57 1-5 mile easy walk

Thursday - 20aerobic/ minute high-intensity cardio session . Always start with your Dynamic Warm Up & Stretching Routine

Sprint 8 workout pg 60 Cycling Jump Rope


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Warm Up Activities and Stretching Exercises Warm up properly, and reduce the risk of sports injury! The warm up activities are a crucial part of any exercise regime or sports training. The importance of a structured warm up routine should not be under estimated when it comes to the prevention of sports injury. An effective warm up has a number of very important key elements. These elements, or parts, should all be working together to minimize the likelihood of sports injury from physical activity. Warming up prior to any physical activity does a number of beneficial things, but primarily its main purpose is to prepare the body and mind for more strenuous activity. One of the ways it achieves this is by helping to increase the body's core temperature, while also increasing the body's muscle temperature. By increasing muscle temperature you're helping to make the muscles loose, supple and pliable. An effective warm up also has the effect of increasing both your heart rate and your respiratory rate. This increases blood flow, which in turn increases the delivery of oxygen and nutrients to the working muscles. All this helps to prepare the muscles, tendons and joints for more strenuous activity. Keeping in mind the aims or goals of an effective warm up, we can then go on to look at how the warm up should be structured. Obviously, it's important to start with the easiest and most gentle activity first, building upon each part with more energetic activities, until the body is at a physical and mental peak. This is the state in which the body is most prepared for the physical activity to come, and where the likelihood of sports injury has been minimized as much as possible. So, how should you structure your warm up to achieve these goals? There are four key elements, or parts, which should be included to ensure an effective and co mplete warm up. They are: 1. 2. 3. 4.

The general warm up; Static stretching; The sports specific warm up; and Dynamic stretching.

All four parts are equally important and any one part should not be neglected or thought of as not necessary. All four elements work together to bring the body and mind to a physical peak, ensuring the athlete is prepared for the activity to come. This process will help ensure the athlete has a minimal risk of sports injury. Lets have a look at each element individually. 1.) General warm up The general warm up should consist of a light physical activity. Both the intensity and duration of the general warm up (or how hard and how long), should be governed by the fitness level of the participating athlete. Although a correct general warm up for the average person should take about five to ten minutes and result in a light sweat.

The aim of the general warm up is simply to elevate the heart rate and respiratory rate. This in turn increases the blood flow and helps with the transportation of oxygen and nutrients to the working muscles. This also helps to increase the muscle temperature, allowing for a more effective static stretch. Which bring us to part two. © 2010-2011 IEABC, INC All Rights Reserved.

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2.) Static stretching Static stretching is a very safe and effective form of basic stretching. There is a limited threat of injury and it is extremely beneficial for overall flexibility. During this part of the warm up, static stretching should include all the major muscle groups, and this entire part should last for about five to ten minutes.

Static stretching is performed by placing the body into a position whereby the muscle, or group of muscles to be stretched is under tension. Both the opposing muscle group (the muscles behind or in front of the stretched muscle), and the muscles to be stretched are relaxed. Then slowly and cautiously the body is moved to increase the tension of the muscle, or group of muscles to be stretched. At this point the position is held or maintained to allow the muscles and tendons to lengthen. This second part of an effective warm up is extremely important, as it helps to lengthen both the muscles and tendons which in turn allows your limbs a greater range of movement. This is very important in the prevention of muscle and tendon injuries. The above two elements form the basis, or foundation for a complete and effective warm up. It is extremely important that these two elements be completed properly before moving onto the next two elements. The proper completion of elements one and two, will now allow for the more specific and vigorous activities necessary for elements three and four. 3.) Sport specific warm up With the first two parts of the warm up carried out thoroughly and correctly, it is now safe to move onto the third part of an effective warm up. In this part, the athlete is specifically preparing their body for the demands of their particular sport. During this part of the warm up, more vigorous activity should be employed. Activities should reflect the type of movements and actions which will be required during the sporting event. 4.) Dynamic stretching Finally, a correct warm up should finish with a series of dynamic stretches. However, this form of stretching carries with it a high risk of injury if used incorrectly. It should really only be used under the supervision of a professional sports coach or trainer. Dynamic stretching is more for muscular conditioning than flexibility and is really only suited for professional, well trained, highly conditioned athletes. Dynamic stretching should only be used after a high level of general flexibility has been established.

Dynamic stretching involves a controlled, soft bounce or swinging motion to force a particular body part past its usual range of movement. The force of the bounce or swing is gradually increased but should never become radical or uncontrolled. During this last part of an effective warm up it is also important to keep the dynamic stretches specific to the athletes particular sport. This is the final part of the warm up and should result in the athlete reaching a physical and mental peak. At this point the athlete is most prepared for the rigors of their sport or activity. Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don't make the mistake of thinking that something as simple as stretching won't be effective. The above information forms the basis of a complete and effective warm up. However, I am well aware that this entire process is somewhat of an 'ideal' or 'perfect' warm up. I am also well aware that this is not always possible, or convenient in the real world. Therefore, the individual athlete must become responsible for assessing their own goals and adjusting their warm up accordingly. For instance, the time you commit to your warm up should be relative to your level of involvement in your © 2010-2011 IEABC, INC All Rights Reserved.

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particular sport. So, for people just looking to increase their general level of health and fitness, a minimum of five to ten minutes would be enough. However, if you are involved in high level competitive sport you need to dedicate adequate time and effort to a complete warm up. ----------------------------------------------------------Article by Brad Walker. Brad is a leading stretching and sports injury consultant with nearly 20 years experience in the health and fitness industry. For more articles on stretching, flexibility and sports injury, please visit The Stretching Institute. -----------------------------------------------------------

Sample Dynamic Warm Up

TT f any) High Knee Drill work up to 1 minute 1. Stand in place with feet hip width apart. 2. Drive knee up towards chest and quickly place the foot back on the ground. 3. Drive other knee up in a moderate to fast jog with minimal ground contact time.

Jumping Jacks work up to 1 minute Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat. Straight Leg Bounds work up to 1 minute Run keeping your legs straight and the feet neutral with the ground Focus on minimizing ground contact with the foot and pull through with the leg. Ankle Bounces work up to 1 minute 1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°. 2. Hop continuously on both feet using only the ankles to project body up. 3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics (or full plantar flexion). Skip (A-Rhythm) work up to 1 minute Start with both feet together and begins by driving your left leg up into the air and explode off the ground using the right ankle (like a toe raise) keeping the right leg straight. Instead of staying in place extend the right foot so that you land 1-2 feet in front of the starting position with the right foot landing. Place left foot on the ground in a skipping motion. Now drive the right leg up and extend the left ankle in a skipping motion. Repeat until desired repetitions or distance is met. Total for dynamic warm up 5 minutes


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Static Stretching Always walk 1/2 to 1 mile prior to starting this routine. Your body should always be warm before any kind of stretching.

Psoas Stretch

• Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee. • You should be in a straight line (similar to the bottom position in a lunge). •area Slowly until feellevel) a moderate stretch in the hip flexor (the lean frontforward side of leg at you the hip • Hold the stretch for 30 seconds and then switch sides.

Hamstring Stretch

• Lie on your back with both legs flat. Slightly bend your right knee. • Now raise your right leg straight up in the air and try to bring it back until it is perpendicular to the floor. Keep the other leg flat and straight on the ground. • As you raise your leg, you will begin to feel a stretch in the hamstring. • Bring the leg up until a moderate stretch is felt. Support the leg in that position by holding it up with your hands or a towel looped around your foot. • Hold the stretch for 30 seconds and then switch sides. Glute Stretch

• Lie on your back with both legs flat. Slightly bend your right knee. • Raise your left leg straight up in the air. • Slowly lower the left leg straight across the body while trying to keep your lower back pressed into the floor. • Support the leg by looping a towel around your foot. • You should feel the stretch over your hip and in your Glute on your left side. • Hold for 30 seconds and then repeat for the other side.


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Static Stretching Always walk 1/2 to 1 mile prior to starting this routine. Your body should always be warm before any kind of stretching.

Quadriceps Stretch

• Lie on your right side. • Bring your left ankle back to your butt and grasp it with your left hand. • Keep the knee in line with the hip. The stretch be inand the then frontrepeat of your (thigh). •• Hold for 30 will seconds forleft theleg other side. Chest Stretch

• Stand next to a doorframe. • Raise your elbow up to shoulder height and rotate your arm so that your hand is up (as if you were in a throwing position with your elbow in line with your shoulder). • Press your elbow against the doorframe and slowly and gently rotate your upper body away from your elbow. • You should feel the stretch across the front of your shoulder and chest. • Hold for 30 seconds and then repeat for the other side. Shoulder Stretch

• Raise your arm to shoulder height and bring your arm across the front of your body. • If using your right arm, your right hand should rest at your left shoulder. • Take your left arm and place it behind your right elbow. Slowly and gently apply pressure just above your right elbow to feel a stretch in the back of the right shoulder. • Hold for 30 seconds and then repeat for the other side.

Now that y ou’re warmed up and loose...We are ready to g o!


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Shoulders Strength Training Area #1

Over the next pages I will show you some simple exercise you can do to build muscle. Again, If your goal is to look muscular, then you want to want build upon the resistance by adding weights after a few days to a week. However for the lean look, light weights (5lbs-8lbs) will work just fine. In choosing the right weight for you a good rule of thumb, is to choose a weight that will allow you to do 20 reps and not many more, with perfect form. If you can easily do 25-30 reps your weight selection is toolight. But if you can’t get to at least 15 reps your weight selection is too heavy or you need to modify the exercise.

Stability Ball Shoulder Press

Start/End Position

Midpoint Position

Rear Deltoid Raise

Start/End Position

Midpoint Position

Lateral Raise w/ band

Start/End Position © 2010-2011 IEABC, INC All Rights Reserved.

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Midpoint Position www.InlandEmpireBootCamp.com

52

Arms Strength Training Area #2

In week 1 you will start with just one set of each exercise. Week 2 progress to 2 sets of each exercise with no more than a one minute break in betweensets. In week 3 progress to 3 sets of each exercise. Because everyone is different designing a program specifically for you would require a consultation with us or you would need to enroll in our“live” boot camp but this should at least get you started.If you are not in the area we are available for phone consultations 1-800-680-2803

Bench Dip

Start/End Position

Midpoint Position

Dumbbell Curl

Start/End Position

Midpoint Position

Triceps Press down (with machine or tube)


Start/End Position

Midpoint Position

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Chest Strength Training Area #3

You may have noticed we’re working our way down the body; shoulders, arms and now chest. For maximum results it’s better to do strength training this way because if you keep working the upper body, not giving it time to rest and re-stock its energy, which means it needs to pull from its fat storage... which is obviously a good thing. So although the focus with these exercises is the chest, you will still feel your shoulders, arms and other parts of the upper body benefitting too.

Stability Ball Chest Press

Start/End Position

Midpoint Position

Stability Ball Push Up This is an advanced move if you find it too difficult try it on your knees or start out on the floor and progress as you get stronger

Start/End Position

Midpoint Position

Resistance Tube Chest Press

Start/End Position


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Abdominal Strength Training Area #4

First of all the key to seeing gorgeous abs has nothing to do with exercise and everything to do with DIET...DIET...DIET. Everyone has a six pack that is what your are anatomically born with however if there is too much fat sitting on top of those abs, no amount of crunches in the world will fix that. First and foremost fix your diet, now we can strengthen your core not just for the visible results but also to keep you standing tall and beautiful as well as keep you free from back injuries. These exercises will start you off on the right track.

Stability Ball Crunches

To really work your core, hold the midpoint position for 2-3 seconds Start/End Position

Midpoint Position

Horizontal Cable Rotations Remember to pivot your foot on this exercise to protect your knees.

Start/End Position

Midpoint Position

Side Plank

Front Plank

Do this one in front of the mirror so that you make sure your body remains in a straight line and that your hips are not too high or too low. Your goal is to hold plank on ea. Side for 1 minute. Start

Your ultimate goal is to hold this position for 2 solid minutes, journal your progress and start on your knees if you have to and progress to straight legs as your core strengthens.

Start w/ a 30 sec hold

Start w/ a 30 sec hold

with your knees on the ground if you need to and work up to straight legs.


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Back Strength Training Area #5

I’ve never figured out why, but no one ever really thinks to work on their back when exercising. Your spine is pretty important and you absolutely MUST do back exercises with any training program. You’ll sometimes see big bodybuilders hunched over like gorillas almost, this generally means they’ve not spent enough time on their back, and so the big bulk on their front almost doubles them over. As you can imagine this may lead to terrible back problems later in life. Dumbbell Pullover

Start/End Position

Midpoint Position

Stability Ball One-Arm Row

Start/End Position

Midpoint Position

Pull down

Start/End Position © 2010-2011 IEABC, INC All Rights Reserved.

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Legs (And Butt) Strength Training Area #6

Last but not least… If you would like to expand exercise arsenal for faster results, please call 1.800.680.2803 for a consultation, or take a look at our many training options on InlandEmpireBootCamp.com Remember, before any workout always warm-up. AND, don’t forget to warm-down too!

Lunges

Start/End Position

Midpoint Position

Squats

Start/End Position

Midpoint Position

Stiff Leg Deadlift

Start/End Position


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What people have to say about camp “I Lost 29 Pounds!” Raquel P. Starting wt: 183

current wt: 147

Starting bf %: 33% (obese category) 21% (excellent)

current body fat percentage:

Inch loss in shoulders: 3 Inch Inch Inch Inch Inch Inch

loss loss loss loss loss loss

Arm: 1 ½ Chest: 3 ¼ waist: 7 ½ hips: 7 ½ thigh: 2 calf: 1 Total fat loss of: 29 lbs

Water increase: from 51% (dehydrated) to 59% (healthy) ...... Total inch loss: 25 ¾ inches (from 7 points of measurement) Would you mind telling us how old you are? I am 28. What srcinally prompted you to join camp? achieve?


I srcinally joined camp because I was seven months away from getting married. I really wanted to feel happy and confident on my wedding day. I knew if I wasn't happy with myself in general I wouldn't enjoy that day. How did you feel the first week of camp? The first week of camp I felt pretty awful. I thought I was going to pass out. I didn't know how to breathe correctly yet. Why did you decide to stick with it? I saw and felt results immediately. I wasn't as tired as I had been before. I felt proud of myself every day because I was taking action that would be necessary to change my body. If you could give people 1 piece of advice when it comes to fat loss, what would that be? Trust the experts.

Molli and Tony know what they are talking about.


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always try to listen to and follow everything they tell me to do. of losing weight never worked. Their way always works.

My way

What's your secret to success? I realize now that the foods I thought brought me happiness never did. One piece of cake or one scoop of ice cream was never going to be enough to really make me happy. I know now that I feel much happier when I finish a workout I thought I wouldn't make it through or beat my mile time. That happiness lasts and it is good for me. What's your favorite healthy snack? I love a Jay Robb protein shake (I like chocolate) with a piece of fruit. What other activities has camp prompted you to take part in? I have run in several 5K's and I will be running in the Las Vegas Marathon. I enjoy running now and I never thought I would. What do you think has been the biggest change in your lifestyle since B.B.C. (before boot camp)? I make very different choices when I eat out or eat in social situations. I don't feel like I am missing out on anything when I don't eat something other people are eating. What motivates you to keep up these healthy habits? I don't ever want to feel or look the way I did before. I want to stay healthy so that I can do any physical activity I feel like doing. I also want to keep them up so I can have a long life. Do you feel better, now, then B.B.C. or about the same? Definitely now. Do you realize You Rock!!? Yes, every time I go home from boot camp I feel great! If you had to do it all over again, (the pain, the fear, the change in habits) Would you? In a second!

I can't even imagine going back to living the way I used to.

Did we miss anything? I regularly think about how Tony says, "How easy can it be? Let it be easy." That doesn't just apply to working out, it is true for so much about life in general.


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The Secret of Losing Fat ......... ~ Crank up the intensity ~ Sprint 8's ... the 20 minute cardio program Exciting new discoveries by biomedical researchers in the areas of health and anti-aging have begun to usher in a new paradigm in fitness training. Research shows that high-intensity, anaerobic workouts that include the short-burst, get-you-out-ofbreath, sprinting types of exercise, will make your body release significant amounts of the most powerful "fitness hormone" in your body -- growth hormone. As children, this hormone makes us grow taller. When we reach our full height, however, this hormone actually changes roles. As adults, growth hormone doesn't make us grow. It cuts body fat and trims inches. Growth hormone thus becomes the "fitness hormone" for middle-age and older adults.

Short, Fast and Anaerobic Researchers show that growth hormone can be increased by as much as 530 percent through sprinting activities. Anaerobic sprint workouts can be done in many different ways -- running, swimming, cycling, cross-country skiing, even power walking. If your favorite cardio machine -- stepper, elliptical, cycle or treadmill -- will get you out of breath by pumping hard and fast, it will get the job done!

Sprint 8 Workout The basic workout is the Sprint 8 Workout, which may be performed by running or on your favorite piece of cardio equipment.

Running the Sprint 8 After a minimum 10-minute warm up, begin the first of eight 60-meter (70-yard) sprints. You can mark off 70 yards on a 100-yard football field, track, or step off the distance between mailboxes. In this case, sprinting doesn't mean running "all out." It means running fast enough to get you really winded on every sprint. The first sprint should be at 30 percent speed (a little faster than jogging). During the sprint, progressively move toward 50 percent speed/intensity. On the second sprint, start at 40 percent speed and progressively run toward 60 percent speed. Third sprint, start at 50 percent and build to 70 percent. To avoid injury, it's important to spend at least 10 yards slowing down at the end of each sprint. After each sprint, walk - don't jog - back to the starting line. Walking enables you to recover so you can put more intensity into the next sprint. Spend at least 1.5 minutes (but no more than 2 minutes) walking and recovering between each sprint.

Whatever you do, don't do this! © 2010-2011 IEABC, INC All Rights Reserved.

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Don't start with a hard, all-out running sprint. While anaerobic fitness training is clearly the most productive type of training, it's also the most dangerous. Hamstring pulls are a primary target. Anyone with a heart condition or medical problem should get a physician's clearance before performing anaerobic exercise. Even young athletes should progressively ease into sprinting workouts. It takes at least eight weeks to progressively build your fast-twitch muscle fiber. The goal is to go hard enough and fast enough (without pulling anything) to get totally out of breath on each sprint. If it takes more than 30 seconds to get out of breath, you'll need to find a way to raise the intensity.

Sprint 8 Workout treadmill style The Sprint 8 Workout . First, raise the treadmill 5 degrees for increased intensity. Then punch 8 mph on the treadmill and go from slow-walking…to fast-walking…to jogging…to sprinting. Hold the sprint at a high-intensity level for 20 to 30 seconds. Then, punch 1.8 mpg, and jog down to walking speed for a 1.5 to 2 minute recovery between the 8 sprints.

Power Walking Sprint 8 Workout Power walking can also enable you to reach the anaerobic threshold. Walk hard and fast for 30 seconds with long strides and animated arm swings. Carrying weights will help add intensity. If you find that 30 seconds of hard walking does not get you winded, raise the elevation. Reminder: With all the Sprint 8 Workouts, you'll want to work hard and fast for the sprint part, then go easy during the 1.5 to two minutes of recovery.

Sprint 8 in the Pool Swimming hard and fast for 25 meters, then swimming easily for 25 meters, is similar to running the Sprint 8 workout. Make every swim sprint a little more intense than the previous one.

Cross-country skiing the Sprint 8 Cycling Sprint 8 Workout The Sprint 8 can be performed by cycling outside or in the gym on cardio cycling machines. The recumbent bike is a favorite for those with bad knees and back problems (sitting back, peddling with feet in front). When you ride something that supports your body weight, it typically lessens the intensity. So you'll need to ride just a little longer than if you were running. For example, pedaling 20 to 30 seconds on a recumbent bike is similar to running 70 yards in sprints in 8 to 12 seconds because of the difference in intensity. If your sprint lasts much more than 30 seconds, the intensity level needs to be increased or you may miss the exercise-induced growth hormone release benchmarks. Thirty seconds for the sprint is not a magic number. Don't just stop the sprint at 30 seconds, raise the intensity to the level where you can't peddle much more than 30 seconds. © 2010-2011 IEABC, INC All Rights Reserved.

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Performing the Sprint 8 on a cycle does requires you to punch a button before and after each sprint unless you have a Vision Fitness piece of equipment that has the Sprint 8 button placed on the control panel of all their new, award winning cycles and treadmills w - ww.visionfitness.com.

Don't Throw Away the Yoga Mat Improving flexibility though stretching and other less intense forms of exercise will not release growth hormone. However, you'll need flexibility and strength in order to perform anaerobic workouts. So don't throw away the yoga mat or stop weight-training. Simply add an anaerobic Sprint 8 Workout to your fitness plan and you'll unleash the most powerful body-fat-cutting, muscle-toning, anti-middle-aging substance known in science... ..naturally!

Phil Campbell, M.S., M.A., FACHE Author Ready, Set, GO! Synergy Fitness

What people have to say about camp “Board Of Confidence” I thought I would let you know what a different experience this was a second time around. I did not know what to expect for the first Boot Camp adventure, you both were very kind to me and at times trudged through. I felt better as camp ended to know I had accomplished 3 weeks of boot camp. Then there was that “board of confidence” to believe that I had done some-

thing that never came into my mind as something than would be an accomplishment of mine. Today on the last day of my second camp I drove home in a very good state of mind and laughing to myself at what I was thinking. I was thinking of what Can I accomplish next. The picture is getting clearer as before it did seem foggy and out of focus, the picture of an accomplished goal. Health and Weight loss. It seemed untouchable. Now I have seen it, felt it, and am achieving it! I say a deep and sincere thank you!, to both of you, Molli and Tony All the motivation and encouragement that when we believe, we can accomplish what we set out to do. The effort was there in the first camp, it was all the effort I believed I had. I truly believed my body could not handle any sort of running or sprinting. I see and feel the difference in my second camp my thoughts were just this "I came here to help myself ,so if I can walk, I can jog," so I did. Well you both have passed on some very helpful knowledge and Ideas that many authors have made millions on and you have shared it with those who want it! This truly is a new adventure for me and I look forward to the next adventure for my self. Christine S. Bloomington, Ca


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Body Failure Audio 



You will need this audio for weeks 4-12. You downloaded this mp3 file when you downloaded the book you are ready right now. Play it on your IPOD or home MP3 player while performing the workouts for the next 9 weeks and beyond

What people have to say about camp "Oh my, whose idea was this!" I was going to be in a wedding and I needed to drop some pounds. I had been trying, but I knew I needed someone to push me/motivate me as the "gym" just wasn't doing it for me. I joined boot camp and immediately thought "Oh my, whose idea was this!" Although the first week was enlightening for those unused muscles, by the end of the first week, not only was I feeling better, but my body clock was also catching up to be a morning person! Molli and Tony are fabulous, they keep you motivated and moving. You can't help but want to try your best, or at least better than the day before. They give you a positive focus and are always positive in their encouragement. EVERYONE STARTS AT THE SAME TIME AND ENDS AT THE SAME TIME! The nutritional guidance is wonderful too. I can honestly say, if I hadn't of done the boot camp myself, I would not have believed it... I don't know how many pounds I lost, but I do know that in my first boot camp of 4 weeks, 5 days a week, I went from a size 16 pant to a size 12! I never looked or felt better! I looked fabulous for the wedding and better yet on New Years Eve in my size 12 dress! I have become a believer in proper workout and nutrition. I have continued on to the next session, through the Christmas Holidays and have not missed a thing. Following their advice regarding nutrition and cutting out sugar and white flour, I found that having even one cookie was too too sweet for me! I don't miss the sweets! I have not missed out on anything as on my free day I can have what I want. However, I have learned and now make healthier choices. I am hooked not only on working out first thing in the morning, but the camaraderie that has been formed with the other ladies, and with Molli and Tony. Like Tony says you need to think positive, visualize your goal, and it will happen.. it is true... Evangeline Granados Upland, Ca


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Body Failure Style Interval Workouts weeks 4 -12 **Download the workout audio and listen to it while performing one of the following workouts

You have spent the first 3 weeks building a strong base Now… It’s time to turn up the intensity! Interval Workout A Mondays

• Perform a Dynamic Warm-up • Perform 4 sets of the same exercise back to back with just a 10 sec break in between each set. Write down how many reps you do each time. • Before you move onto the next exercise take a one minute break. Finish with 5 minutes of a cool-down and easy stretch. 

—See page 68 for Wednesday‘s workout— Interval Workout B (circuit style) Fridays

• Perform a Dynamic Warm-up •each Perform time.1 set of each exercise and write down how many reps you do Follow that with "active recovery breaths" for 10 seconds Then move immediately into the next exercise. When you have gotten through the entire circuit one time Take a one minute break and then.. Repeat for all exercises until you have completed 4 sets of each exercise. Finish with 5 minutes of a cool-down and easy stretch Sprint 8's 







In addition to the strength training 3-6 days per week of cardio Full description on page 60

• Exercise continuously for 20 minutes at a hard pace (interval, sprint 8 style) or choose a cardio exercise like running or walking that you can sustain for the 30-60 minutes. • Push yourself to go slightly faster and farther each time you perform this workout. © 2010-2011 IEABC, INC All Rights Reserved.

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Sample Body Failure Workout Routine Monday’s Interval “A” style and Friday’s Interval “B” style There are a total of 6 exercises to complete pg 64 – 66

#1 Stability Ball Chest Presses

Day

Reps

Reps

Reps

Reps

1

2

3

4

#2 Stability Ball Push Ups Day

Reps

Reps

Reps

Reps

1

2

3

4


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Sample Body Failure Workout Routine Monday ―Interval A” and Friday’s ―Interval B” Workout

#3 Dumbbell Pullovers Day

Reps

Reps

Reps

Reps

Reps

Reps

1

2

3

4

#4 Dumbbell Curls Day

Reps

Reps

1

2

3

4


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Sample Body Failure Workout Routine Monday ―Interval A” and Friday’s ―Interval B” Workout

# 5 Bench Dips Day

Reps

Reps

Reps

Reps

1

2

3

4

#6 Plank Day

Attempt to hold Attempt to hold Attempt to hold Attempt to hold for 50 sec for 50 sec for 50 sec for 50 sec

1

2

3

4


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Sample Body Failure Workout Routine Wednesday’s Workout Each Week Alternate between Interval “A” style & Interval “B” style There are a total of 6 exercises pg 67-69

#1 Alternating Lunges Day

Reps

Reps

Reps

Reps

1

2

3

4

#2 Stability Ball Crunches Day

Reps

Reps

Reps

Reps

1

2

3

4


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Sample Body Failure Workout Routine Wednesday’s Workout Each Week Alternate between Interval “A” style & Interval “B” style

#3 Squats Day

Reps

Reps

Reps

Reps

1

2

3

4

#4 Stiff Leg Deadlifts Day

Reps

Reps

Reps

Reps

1

2

3

4


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Sample Body Failure Workout Routine Wednesday’s Workout Each Week Alternate between ―Interval A” & ―Interval B”

#5 Your choice- Pick One From The List

Day

Reps

Reps

Reps

Reps

1

2

3

4

#6 Your Choice -Pick One From T he List Day

Reps

Reps

Reps

Reps

1

2

3

4


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What people have to say about camp “I Lost 28.75 Inches & 25 Pounds!” Kim B.

First camp- June 07‟ Starting Wt: 132

current wt: 106

Starting bf %: 27.2 (poor category) current body fat percentage: 10% (excellent) Inch Inch Inch Inch Inch Inch Inch


in shoulders: 4 ½ Arm: 1 ¾ Chest: 3 waist: 10 hips: 5 thigh: 3 ½ calf: 1


water increase: 10% total inch loss: 28 ¾ inches (from 7 points of measurement) Would you mind telling us how old you are? I turned 40 in August .

What srcinally prompted you to join camp? And what were you hoping to achieve? I have always enjoyed working out so when I saw the ad at Victoria Gardens I thought it would be fun to join. I was hoping to get into great shape.

How did you feel the first week of camp? Sick and frustrated. I thought I was in good shape but I soon found out that I was wrong!

Why did you decide to stick with it? Because even though the first week was tough, I felt great. I became addicted to the challenges of what was going to happen next. I could instantly feel my body transforming.

If you could give people 1 piece of advice when it comes to fat loss, what would that be? Eat Well. You cannot have a bad diet and a good exercise plan it just won’t work. What‟s your secret to success?


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Listening to great advice. I choose to eat well. I have learned the importance of discipline and consistency. What‟s your favorite healthy snack? Honestly I have so many now. But if I had to choose I would say cottage cheese. You can eat it so many ways.

What other activities has camp prompted you to take part in? I have done several 5k’s, participated in the Marines Boot Camp Challenge in San Diego, twice, and competed in the Women’s Tri Fitness Challenge in Las Vegas.

What do you think has been the biggest change in your lifestyle since B.B.C. (before boot camp)? My diet. I drink so much more water than I used to. I still enjoy my food, but I constantly remind myself that food is fuel.

What motivates you to keep up these healthy habits? The way I feel. I have so much more energy. It also feels great to just pick something to wear instead of trying on a bunch of outfits, searching for something that hides all the undesirable bulges.

Do you feel better, now, then B.B.C. or about the same? 100% better.

Do you realize You Rock!!? Absolutely!

If you had to do it all over again, (the pain, the fear, the change in habits) Would you? Without a doubt. This has been the best thing I have ever done for myself. I am looking forward to continuing on this journey, setting and reaching new goals, every step of the way. I never thought I would feel this great at 40.

Did we miss anything? I couldn’t have done any of this without you guys. Your constant motivation and advice has changed my life. You guys Rock and you are the best Coaches ever.


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How to become a runner and how long it will take? How long does it take to become a good runner? Ah that‘s a good question, sometimes a very, very, very, long time. I have been asked this question many times and to answer it quickly is almost impossible. There are so many factors that go into being able to run, seemingly effortlessly, for long periods of time. I was sitting on the treadmill today at the gym, actually I wasn‘t sitting, I was running and it hit me, I remembered 14 years ago, watching my friend Margaret run on the treadmill next to me and it looked like it was so easy for her. I was so jealous, I couldn‘t figure out why I couldn‘t even run for 5 minutes without gasping for air, and there she was making it look so easy. That‘s when it hit me, Hey I‘m that girl now, I can run continuously without a problem (and it only took 14 years). I‘ve come a long way baby! But trust me it ain‘t effortless. So how long will it take you? Hopefully not 14 years. As far as I see it there are 3 distinct types of people that workout. #1 This person, has worked out, their entire lives, they love being physically active and really striving to excel in the arena of fitness. These people are what you would consider natural athletes.

#2‘s are the exact opposite of number 1 they have never gotten into the whole ―working out thing‖ and are only considering it now, because their health has scared them into it or the way they look is becoming unacceptable to them. This person doesn‘t really know if they are even capable of becoming physically fit. #3 This person is someone who has worked out in the past, maybe they were athletic in High school or College. They were in shape at one time and now are looking to get it back.

If you‘re a #1 you can already run, you just might need a little help with extending the distance that you can run simply a matter oftogetting a training Training programs are easily on line,and for that‘s free, or you can ask me directon you towards program. one, you just need to decide what lengthattainable of a run you would like to do, 5k, 10k, ½ marathon, marathon, ultra-marathon? #2‘s and #3‘s Yes you are capable of running, but here‘s the most important word for you, you must be CONSISTENT. That word is the reason it took me so long to become a runner. Lack of consistency. I‘d go out for a run once every 3- 6 months and go wow, that sucked! If you dedicate 1, 2 or 3 days a week to running, in addition to your regular workouts you will start to see huge jumps in your ability to continuously run. You need to build up your cardiovascular endurance and that takes consistency and patience. Pick a relatively flat 3 mile course. Beginners jog/Run for 30 seconds followed by a 1 minute recovery walk. (That doesn‘t mean stroll, it means walk briskly). Then begin, shortening your recovery time until you only need 30 seconds to recover (get your breathing under control). That‘s your first sign that you are beginning to improve, when you begin to recover quicker. Next extend your running time. Run/ Jog for 1 minute and recover walk for 1 minute. Then slowly begin to shorten that recovery time until you only need 30 seconds to recover. So it would look something like this: 30 second run/ 1 minute walk (as soon as this feels easy, move onto the following) 30 second run/ 45 sec walk 30 second run/ 30 second walk © 2010-2011 IEABC, INC All Rights Reserved.

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45 second run/ 1min walk 45 second run/ 45 second walk 45 second run/ 30 second walk 1 min run/ 1min walk 1 min run/ 45 sec walk 1 min run/ 30 sec walk 2 min run/ 1 min walk 2 min run/ 45 sec walk 2 min run/ 30 sec walk and so on, you may be able to take bigger jumps, but just watch your breathing patterns. Many people run marathons, with the pattern of Running for 10 minutes and taking one minute off.

The important thing is that you don‘t try to force yourself to run when you are out of breath. That is not constructive. (Remember we're talking about learning to run for distance and endurance, not sprints like we do at camp). At camp we will tell you the difference between when we want you out of breath (anaerobic) and when we want you to have it under control (aerobic). There is an entire world of heart rate training that you can get into if you are willing to study it. Essentially we‘re doing the same thing here but with Rate of perceived exertion instead of actually watching the number. You can do it! I have faith in you. It does it take hard work and consistency. And even with consistency, it will take you months of running every week to get you to the point where can do several miles without stopping. Be patient and write down your progress.

P.S. It is so important to get your kids to become 1‘s or 3‘s. You want them to strengthen their hearts now, while they‘re young. Tony is a 3 and he can kick my butt any day of the week, because of his conditioning when he was younger. He will reap the rewards of that for the rest of his life. So get them involved in any sport.

What people have to say about camp “Exercise Alone Is Not Enough!” I have enjoyed everything about the program. Class was always started on time and finished on time. The class was well organized; you had your plan for the day and didn‟t waste a moment. You kept everyone‟s sprits up and

made the class enjoyable; even though we were in pain the most important part to make this work was the nutrition side of the class. Exercise alone is not enough. This is the first time I have learned about nutrition. Now I have a healthy balanced diet that will maintain my weight. This has been a great educational experience that I will share with my family…Plus, I learned that I will never eat at Mc Donald‟s ever again!!!

Great Job!!! Lidia S Rancho Cucamonga, CA. © 2010-2011 IEABC, INC All Rights Reserved.

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A Numbers Game Working out should be a regular part of your life. In other words every time you go to workout it shouldn‘t be a huge battle with yourself as to whether you are going to do it or not. It should be a given. As much of a given as brushing your teeth every day. Out of the hundreds of races, athletic events and training days, I‘ve participated in; I can probably count on 1 hand the times when I wished I had just stayed home. It is so rare that taking action and doing something doesn‘t lead you down a great path. Wouldn‘t you rather make a mistake, then have done nothing, and live with regret? I shudder when I think of all the times I could have easily just chosen to stay in bed, on a race day, or how easy it would have been to talk myself out of doing something! This of course is true in all areas of life, but I‘ll use workouts for now. Taking part in these activities usually involves getting up early in the morning so I estimate that about 50% of the time I wake up and have to re- talk myself into it, but once I‘m there, I wouldn‘t change it for the world! Never, never, never let the bed win over something you had decided to do when you were awake. When you wake up in the morning chemicals have been released in your system. Those chemicals keep you from moving, while you sleep, literally paralyzing you, a little, so that you don‘t act your dreams out, too vividly, and actually shoot your husband while you‘re sleeping (God‘s way of keeping them alive I guess). You also have chemicals that keep you from being hungry while you sleep. That‘s why, for some of us, it‘s very difficult to think of eating in the morning. So the little voice inside your head that tries to talk you into staying in bed isn‘t your ―bad‖ angel on your shoulder, its chemicals and hormones, drugging you to stay in bed. Don‘t let them win! Get up and do whatever it is that you had set your mind on doing, when those chemicals weren’t wreaking havoc on you!

The only time this would not be the case, is if you‘re dealing with an illness or an injury. In those cases, if you‘re not sure, I still recommend getting up and moving around a little before you make the call. Unless of course you‘ve been puking all night, even though you might feel better now, exercising is not ok! Your Electrolytes are completely screwed up, after the stomach flu or too much drinking, and those need to be balanced again before you should exert much effort on anything! Balance your electrolytes by, drinking water, taking Pedialyte (available in the baby aisle of most grocery stores) and eating a full days worth of healthy balanced meals, before you can even think of getting back to normal. Remember if you think you might be missing out, you probably are! When whether to work out or not, no longer takes a 20 minute discussion with yourself, then you know you have truly implemented a new healthy lifestyle. That‘s a huge step!


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Motivation or the lack there of How do you re-motivate yourself? We come across many boot campers that hit a stale point in their workouts. Even worse then having their bodies plateau, their minds have. Why does this happen? Very simple because life is cyclical, we are always going through cycles, it‘s natural, we just have to learn how to acknowledge these cycles respect them and not think of them as self sabotage.

Here‘s the scenario, you get excited about working out and starting a new program you get started, you see results, you‘re feeling good, you notice, you have more energy, you‘re sleeping better and then all of a sudden you just don‘t feel like doing it anymore. No good reason for it, you‘re just done. Picture yourself on a of rollercoaster track or a circle stay the top the of the track forever. You started at the bottom the loop, you climbed yourit‘s wayimpossible to the top to and youatreached peak, Now the only place to go is down. That is Life. But down does not have to mean bad, it can just mean cycling off for a planned period of time, or re-igniting the fire. Pick up something new and challenging, like a yoga class or video, learn Pilates. Take a dance class in the privacy of your own home, via the TV, or in public. Find a challenging hike. These are all ways to see what all that hard effort, at camp, is doing for you. Find ways to watch your improvement. How much better you are at something now, as opposed to the last time you tried it. We build the 1 week break in camp for a very specific reason because your body needs a change of pace. That‘s the time to do something completely different. Heavy weight training, yoga, long walks or runs, horse back riding, something different. Something to prove to yourself how far you‘ve come. There are 2 types of people, when it comes to motivation. Which category do you fit in? Moving towards people are the motivated say things sign up forby a 5k or 10k. They‘ll be motivated to lookpeopleforwardthese to and train for event. when TheseIpeople will like get motivated a new outfit, that they want to get into, or a party they want to look good at. If you feel like you‘re one of these people you just need to give yourself a clear goal to work towards. Like a specific pair of pants you want to get into. A 5k that you sign up for and start training for. Anything specific that you can come up with to work towards. Moving away from people- All the stuff above, just made you laugh, no just kidding. Moving away from people will train for the 5k but only because they don‘t want to be last. You can use your fears as a motivating factor, thinking about your health as you age, is important. Use your emotions, if you have felt embarrassed before in a particular outfit, use that to make sure you never feel that way again.

Learn which type you are. Be careful I think we all like to pretend we‘re the moving towards person but deep down I think most of us are truly moving away from people. ―Before‖ pictures work, really well, for a moving away from person. And putting a picture of the new you on the fridge will work really well for a Moving towards person. The important thing for both types of people is that you acknowledge, where you have come from. I have seen so many women, come through, our camps, get in the best shape of their lives and then not realize it until they quit and let it all go away. That‘s what makes me really sad. They call me and say ―Molli, I was in such great shape with you, what happened?‖, and all I can do is tell them that because you were there once, you will get it back much quicker.


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Support Staff I was recently at an event, as a spectator and I was able to see all the different coaches with their athletes. And I got to thinking about the importance of a good support staff. Time and again if I saw someone not performing very well, I would look around and there was no support staff. Why? Could be lots of reasons, maybe it was their first time and they didn‘t realize how hard it was going to be and that they would need somebody there. Maybe they‘re stinky… Who knows? The point is that you shouldn‘t have to go it alone.

You‘re not a bigger, stronger, person if you‘re alone. You‘re cutting yourself short of what you could accomplish. Think about it, chiropractors what Olympicand athlete would ever expect become a gold without a team of coaches, nutritionists, massage therapists and to well you get it, A medalist support staff.

I think we need support staffs for absolutely every goal in our lives, because if it‘s a big enough goal it‘s going to mean stretching yourself out of your comfort zone and that takes help. How to rally your troops: If you‘re happily married, your husband should be your biggest fan. He should lead your support staff, then your children should be recruited, they will laugh and say it‘s silly but in reality they are watching you and soaking it all in. Next are friends and finally, people that you spend a lot of time around, like co-workers. So what happens when someone in your life is not supportive? Maybe they just have to be trained on how they can support you. Those of you that want to lose weight- Think of it this way, maybe you go home and tell your husband that you are going to start boot camp, because you want to lose 20lbs. Most of us in our wisdom, would expect

yourcatch husband jump up and over downthat!). and do back flips (Silently in his of course, because God Forbid, you himto somersaulting Well that could happen, the head, other thing that might happen, is that if your husband might actually not be so thrilled with that idea. ―Hmmm 20lbs lighter, but she‘s already too Hot for me, now she‘s going to be skinnier!‖ And he starts getting a little, shall we say, insecure. There are probably a thousand reasons as to why someone may not be as supportive as you would expect them to be, over you doing something as healthy as dropping 20lbs of excess weight. So it‘s your job to get them on your team or get them off. So what do you do if you realize your support staff needs to be fired. Well Fire them! Call them on their game. Sit them down and with all the sweetness in your body let them know that you are not happy the way things are right now and that you are ready to make some changes. Let them know how they can be an integral part of you reaching your goals. Most of the time they don‘t actually mean to be unsupportive they are simply scared of losing you. And in a way they are losing you. You‘re about to be a new person, so keep in mind the feelings of the people in your life, right now. They like the ―old you‖ that‘s why they‘re in your life. You supply each other energy, no matter whether it‘s healthy or not! So sit down with the people that mean the most to you and tell them what your goal is and how they can be supportive of you and how you reaching your goal will be a positive thing in their lifeas well. Let them know what‘s in ti for them. Co-workers- watch out for these people, these are people that you spend the majority of your time around, but not by choice. In many cases these are people that you would not associate with on your own, but you are forced to spend a lot of time with. They can be poisonous to your healthy, new, lifestyle. Why, because they are miserable and they need you to be miserable right along with them.


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So how do you get them on your side instead of having them try and sabotage you from getting to your goal. Easy… Get them on your team. Make them feel special for being important enough to you that you would invite them to help motivate you and keep you on your path. This way everybody wins. You win, because you have a support staff and they win because they feel good and important for being able to help and encourage you and guess what, in most cases you will see that you then become a motivating factor in their lives without ever having to say a word! Marathon runners, start rallying your support staff now. You‘re going to need them. Those on the front lines are going to have to realize that for the next 16 weeks, you‘re Training days are important! And that on the weekends your first priority is your long run. That‘s right first priority! Not, after little Johnny has had breakfast and is dropped off at x, y and z‘s house, so that daddy doesn‘t have to take care of him. No this is your goal! This is not being selfish! This is you becoming a better more disciplined, healthier, more sane person, and setting an example for your family (You will also be much nicer for the rest of the day, because you‘ll have all your stress run out of you). Get them on your team now, or get them off. You have to choose your support staff, before the battle begins, otherwise you will just quit when the going gets tough.

A good support staff will, pick you up when you fall brush you off and push you right back out there. A good support staff will do whatever it takes to help you get to your goal because they love you. They will tie you up, lock the refrigerator, throw you out of bed, even if it is raining to make you go do your run. I promise if you‘re clear about what your goal is and you get the right people on your team you‘ll be shocked at what you can accomplish. But be warned, once you crack that egg, there‘s no getting back inside it. Barring injury, it‘s not fair to get mad at your support staff for pushing you, remember that‘s what you hired them for. We have a running joke, that it takes a village, because at the end of the Ironman, it basically took a village to get me to finish it. And you know what, that‘s priceless. So if need be, hire your support staff. Sometimes, you are just going to need professional help. Whether that be in the form of a nutritionist, like us, or a psychiatrist that you can confide in or whatever professional it is that gets paid to do what they do. That‘s ok! Surround yourself with people that will get you where you want to go! You‘re worth it!

What people have to say about camp “My You Really Look Fit” Thanks so much for your inspiration and guidance. Boot Camp has really changed my mind, body and spirit. I now know that nutrition is the key to my success. My body is definitely stronger, leaner and meaner (smile). I look forward to attending camp. Tony, your daily videos are simple awesome! They are educating, motivating and stimulating. Your encouraging words really make a different in my everyday life. I take what I get from the videos and apply it liberally. I have now managed to focus on the solution instead of the problem. That has helped me tremendously. I know what I want to achieve so I focus on how I'm going to accomplish that goal. My biggest compliment since attending Boot Camp was when my significant other stared at me with lustful eyes and said, "My, you look really fit". I was so excited. Thanks Molli and Tony!!!! I cant wait to continue training with you both. I am definitely ADDICTED to Boot Camp! Always, Melita G. Rancho Cucamonga, CA.


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C.A.N. cards Constantly, Always, Nagging C.A.N. cards. These cards stand for Constantly, Always, Nagging, Cards. Yep that‘s what we‘re here to do…. Constantly, Always, Nag, you. So it‘s time to write your goals down now!!!! So take these cards, print them off and cut them into individual cards and place them where you will find them the most useful (i.e. in your car, on your bathroom mirror, at your desk at work, on the fridge). Somewhere on the card front or back, it doesn‘t matter, write notes to yourself as to what your goal is. Be specific. In other words if your goal is to drink more water, you might write H20 on your card or 90oz‘s if your goal was to drink 90 oz‘s of water a day. It can be written in code as long as you know what it means. But you must be very specific. Give your mind a very clear, direct, command and you will be surprised at how successful you are. Try to write your goals in the positive. For instance, if your goal is to cut back on smoking, then your card should say something like- I no longer have the urge-. Or if your goal is to cut out Sugar, rather then remind yourself of sugar all the time, you would write down something like- I feel, No Cravings, I am satisfied- Get it? So cut out your C.A.N. cards, write down your goals, and place them all over your house, car and office. Have fun!

I’m Doing It!

I’m Doing It!

WHEN I MAKE A DECISION I CAN DO ANYTHING I Put My Mind To

WHEN I MAKE A DECISION I CAN DO ANYTHING I Put My Mind To




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Here is a goal setting exercise “Pound The Rock”. Actually it‘s not a ―goal setting‖ exercise it‘s a ―goal getting‖ exercise that works really well, in fact, it works so well that it‘s a little scary. It will seem confusing at first but bare with me because it is worth it. It‘s called the Pound the Rock journal. The name pound the rock comes from the story of Michelangelo‘s ―David‖ and how he describes the beautiful sculpture came to be. According to the story when Michelangelo was asked how he was able to create the sculpture ―David‖ He said David was already there, inside the stone. All he had to do was chip away what was not ―David‖. He started with a piece of marble and he took away everything that didn‘t belong until David appeared. He worked backwards and took away everything that didn‘t fit the image he held. With the pound the rock journal we are asking you to start backwards go into the future and work backwards from your goal. Chip away everything from you life that doesn‘t fit the person you would like to become ―your statue of David‖. What in your life do you have to change, to be the person / have the body/ the health/ you‘re after? What do you have to get rid of? Why this works: Your brain does not know the difference between what is real and what is imagined. Think of the last time you watched a scary movie and even though you, in reality, were in no physical danger your body still reacted and responded (heart rate racing, muscles tensing, temperature rising, adrenaline flowing) as if something were physically happening to you. That‘s because your mind responded to the situation as if it were real. With the Pound the rock journal we are asking you to go into the future, to the imaginary version of yourself, and work backwards creating a detailed story of how you got there.

Make it up, lie, lie, lie, makeup a story about the changes you went through, the compliments you started getting, breakthroughs you experienced. Write everything as if you were re-telling me the story of how you got to where you are now (except now is some arbitrary date in the future that you pick).

Here‘s .. How to start your journal… The rules: A. Write in it every single day(preferably at the same time of day, for instance place it on your pillow and before you can go to sleep you have to stop and write in it.) Some days you really will not feeling like writing in it, some days you will feel more like a hypocrite than others. But the number one rule to this, is that you write anyway! B. You are writing from the future as if you were reminiscing about the past. You must keep this thread going the entire time. For example you might write : ―One day sticks out in my mind, Christmas Day 2009. On that day I was able to fit into a pair of pants, that I hadn‘t worn in years. I was so excited. Everyone at the party commented on how great I looked and I remember feeling like I was flying that day!‖.

C. Get as emotional as possible. Yes, for once you have free reign to be emotional! The more ―real‖ you can make this the better it works. Remember You never have to show this to anyone! D. How would you feel if you were already there? Create that person and work backwards. What changes did you go through to get there? Here’s an example: © 2010-2011 IEABC, INC All Rights Reserved.

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If my goal was to run the rock n‘ roll marathon in June 2010 and come in under 4 hours. Here‘s what a few pages of my journal might look like: Page 1- I remember in the early stages of my training I remarked to myself how easy it was to stick to the schedule. I started feeling really inspired that it was something I could actually accomplish. I noticed that the plan seemed perfect for me. Page 5- I remember the first time I was able to hold an 8:00 minute pace for 6 miles That was a huge breakthrough for me! It‘s funny looking back on that now. These days that‘s just an easy run for me. Page 7- Then one day I realized that I was no longer walking when I got to the hills. I used to hate running up hill, I used to immediately break into a walk but that day something flipped in me and from then on I found it rather easy to run up hill. Page 38- That was the first marathon that I ever ran ―sub four‖ (San Diego 2010) I cried when I saw the clock as I came around the corner to the finish line. I just couldn‘t believe it said 3:55 It‘s very hard to run and cry at the same time. After that it was on to Chicago and a sub – 3:30 marathon. Page 40- about a week after the San Diego marathon I was shocked to find how quickly I was recovering, not only was it my fastest marathon, I had ever run, but it was also my fastest recovery. Notice how the tone of the journal entries is from the perspective of having already accomplished the goals and looking back on them. That is key!

Have fun and remember the more real you can make this imaginary ―you‖ the more results you will get.


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Nutrition Evaluation Q&A Questions That Will Come Up When You Get Started Q.

I’m doing great with the exercise component of my program, but struggling overall with the nutrition component. What do I need to do?

A.

This is common struggle for most when changing their lifestyle around. Ultimately it’s really a matter of planning, organization, and discipline. Most of the struggles I see clients dealing with are not from lack of discipline though. They simply have busy lives and having good food ready-to-go when it’s time to eat is the main source of frustration. Some solutions that have worked for many in the past are to plan out your meals for the week ahead. If you’re bored with your current options, try using a service like www.TheTextDiet.com where each week you’ll receive updated meal plans, recipes, and grocery shopping list. Try to set aside 1 or 2 days of the week where you cook several meals, then get a lot of Tupperware and refrigerate or freeze the meals so they’re ready to grab-and-go when you need them. You’ll save a ton of money on eating out, have better quality and tasting food, and most importantly you’ll be practicing the habits required to support your goals. A final note: when you plan ahead and are organized, it’s MUCH easier to follow through with your program. The discipline part pretty much takes care of itself.

Q.

I’m struggling to get all meals in during the day, missing snacks or breakfast. How can I do better with that?

A.

I recommend keeping your snacks and breakfast pretty steady, that way it becomes a routine and a habit. Use the lunch and dinner meals for variety. If your on a running-out-the-door-inthe-morning fast paced schedule, then a quick meal replacement shake in the magic bullet blender (see nutrition resources) takes about 30 seconds to prepare, is complete, and you can drink it in the car on the way to work. Also a great option for kids instead of the sugar cereals and pop tarts. For snacks, remember shakes are always the best meal replacement option because their easy to prepare fast, are complete and in 2 minutes you can drink one down and keep on truckin’ with your day. Many people that are in an office during the day will simply keep an extra blender (magic bullet) at work and it’s the same procedure as in the morning. If you’re stuck in meetings, on the road, etc., then remember energy and nutrition bars are your next best choice. But be careful, most of the common brands you’ll find in gas stations and convenience stores are so high in sugar and saturated fat that you might as well be eating a candy bar. Try the multi-munch ones I recommend-they’re guaranteed and you’ll like em’.


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Q.

How to I add more protein to my diet?

A.

Getting protein in at breakfast is one of the common challenges people face because protein is not in the typical American breakfast of high carbohydrates and sugar. If you don’t want to use a meal replacement product, and like having oatmeal or some type of grain, then good protein-only sources to include in your breakfast are either a protein powder supplement like Vega Health Optimizer or some type of meat like turkey or even the new salmon breakfast sausage patties available fromwww.vitalchoice.com

Q.

I’m doing well most of the time, but have cravings and struggle with a sweet tooth. What can I do?

A.

Most people struggle with cravings because their blood sugar is fluctuating up and down throughout the day. The easiest way to fix this is by making sure to have balanced minmeals throughout the day. Breakfast, snack, lunch, snack, dinner, optional snack if necessary. Make sure to include protein and fiber with each meal. DO NOT EAT carbohydrate type foods by themselves. Typically, having a good meal replacement product for your snacks eliminates this problem completely. If you’re struggling with a sweet tooth after dinner, or in the evenings try some healthy options. Another meal replacement shake with LOTS of ice can substitute for ice-cream and will taste like a super think chocolate milk-shake. Feeding your body this balance of protein and fiber during these times will stabilize your blood sugar and stop most cravings dead in their tracks. Another great desert option is to make home-made popsicles with a healthy sports drink. Make your own popsicle plastic kits cost just a couple bucks at your local kitchen store, and are great when your looking for a late night fix!


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Exercise Evaluation Q&A Questions That Will Come Up When You Get Started Q.

I’m struggling to complete all my scheduled workouts. I usually get half of them in. What can I do to do better?

A.

What I usually see clients struggling with is balancing exercise the overwhelming demands that their work, family, and other responsibilities put on their lives. Remember, if you don’t put this (your health and fitness) as priority #1 in your life, you’ll be no good to anyone else and much less productive in everything else you do. Take care of YOU first and the rest will take care of itself. So let’s talk strategy. Morning workouts are generally the best idea for busy folks. It’s a great time, when there is no work, no family, and no other social obligations. All you have to do is make sure you get to bed early enough to get up and hit it first thing. Also, you’ll benefit from having an “accountability partner”. This may be a coach, a friend, a workout partner, your spouse, doesn’t matter. Just someone that you report to and check in with on how you’re doing with following through with your plan. If your plan (scheduled workouts) isn’t working, then you’ve got to make some changes. Don’t give up, keep making changes until you’ve got it right.

Q.

I’m following through with my workouts, but can’t see results. What’s wrong?

A.

First off, just remember exercise is not an overnight solution. Stick with it. Generally though I trace this problem back to 2 or 3 areas. Either nutrition is poor (not getting all snacks and protein in) or you’re not challenging yourself to push hard enough with your workouts. Or you’re not getting enough rest and recovery to allow your body to grow. (Sometimes it’s a combination of all the above). If the problem is from nutrition, read through the nutrition section again and the Nutrition Evaluation Q&A’s back a few pages. It’s likely your missing something. If you think you might not be pushing yourself with the workouts, get a workout partner or work with a personal trainer to help you “push through” to the next level. If you’re not getting enough rest or recovery, increase your sleep at night to at least 8 hours. Some people even need more than that. Another important area for muscle growth, strength increase, and recovery is post workout nutrition. Are you consuming a post workout shake or bar I immediately after your workout? If not, why? You’ve got to make that a habit to consume a post-workout recovery shake within 15 minutes after your workout- every time, without exception. When you do that, you’ll notice a tremendous response. Results don’t lie! Again, if you need help with this or anything, please do not hesitate to call and speak to myself or one of my staff members on1.800.680.2803


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When should you start seeing results and what should you be looking for? What‘s happening to my body? If you are finding yourself asking this question, here are some answers. For some of you, the answer is obvious and really good news! You started watching your diet, you logged your meals in a food journal and spent the time figuring out a meal plan that would work for you. You took advantage of the gold mine, that is the 2 week challenge and your body is showing the results of all your hard work by losing inches and fat. Your clothes are beginning to get looser, on you, and the weight on the scale is creeping down. For others of you, it may be a different story, the good news is your about to learn a really important lesson about your body. So for those of you who are not noticing a change in the way your clothes fit and are not seeing the scale budge or God forbid it‘s heading up, here‘s what‘s going on. Person A- My clothes are getting tighter and the scale is going up, if this is you, You are taking in too many calories, and here‘s the beauty of it, you just learned an important lesson. You can not compensate for an incorrect calorie intake (in other words too many calories) by exercising. Period, no if ands or buts about it. That is how the body works. Because your calorie intake is too high your body is putting on both fat and muscle. The way to correct this is to stop thinking that your way is going to work, you already proved your way doesn‘t work that‘s why you came to us in the first place. So either log on to the nutrition trainer and get your diet figured out, do the 2 week challenge exactly as it states, or bite the bullet and pay the extra money for us to make you a nutrition program. They all work! Person B- My clothes feel looser but the scale isn‘t going down, This is actually a good sign, in that, you are gaining muscle and losing fat. So the numbers on the scale are a wash right now. Meaning if you lost a pound of fat and put on a pound of muscle your weight is still the same but you are headed in the right direction. This will only be evident to you in the way your clothes fit or in coming into the office to get your Body fat percentage checked, again. Person C- The weight on the scale is going down quickly but my clothes still feel the same. This can be a bad sign, this person is most likely taking in too few calories and what they are losing is actually muscle and water weight. Not Fat! Starving is not the answer, when your calories are too low, your body will attack muscle and store fat. This also is what happens when you get sick and drop weight. The weight you lost is not what you were trying to lose. Losing Fat weight is an exact science and takes accurately learning your body. So if the scale is going down any faster then 2 lbs a week be prepared for some of that weight to creep right back on. Another funky thing you might be noticing is that when you get finished exercising and put your clothes on. They feel tight, but later in the day, you feel skinnier. This sensation is simply water and blood, in those gorgeous muscles of yours. Picture when you get a small cut on your arm and after it stops bleeding you look down and see fine layer of film or water on the cut. This is your body repairing the cut. The same thing happens to your muscles when you workout. Strength training is actually making small tears in your muscles and then your body repairs those tears and makes them stronger, that‘s how it works, very simply. So that sensation your feeling is just the muscle cell being engorged with water and glycogen. No worries!

How we know if your Meal Plan is right or wrong?

We look for the following four signs: © 2010-2011 IEABC, INC All Rights Reserved.

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You maintain or gain muscle and lose fat

- you have a perfectly designed meal plan. A gain in muscle and a gain in fat - the meal plan includes too many calories. A loss in muscle and a loss in fat - you are eating enough calories, but may not be eating enough protein. A gain in fat and a loss i n muscle - you are either not eating enough protein, or not eating enough calories, or both. This is how it works, it‘s just math. Although your body may be a mystery to you, to us, it‘s not. It‘s actually very cut and dry, the problem is you don‘t have a clear understanding (yet) of how many calories you are consuming. We‘ll be happy to help you until you do understand it, because that is our mission to get people to stop believing they are victims and start taking control over what is already, entirely, under your control.


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Results Tracking Worksheet Check your results once every 3 weeks try to avoid getting on the scale daily Start date:

3 weeks date:

6 weeks date:

9 weeks date:

12 weeks date:

Measurements

Bicep Forearm Chest Shoulders Waist Hips Upper Thigh Lower Thigh Calf

Skinfolds (Male)

Chest Abdominal Thigh

Skinfolds (Female)

Tricep Supriliac Thigh

Body Weight Body fat %

Lean Mass Fat Mass


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What people have to say about camp “The results after one month was phenomenal!” Gwen B

Would you mind telling us how old you are? 50 as of June 16th 2009 What srcinally prompted you to join camp? achieve?


I have adult nieces, 32 and 35 and a younger sister who is 37. I also have an older sister who is 57. We are all very close and good friends, we went to the marina for brunch one weekend and had a great time, we ate and drank every thing that they had to offer. We took numerous pics and they were sent to us via email from one of the nieces. Her comment was "we look so pretty", my comment was "and we are so fat, out of shape and in jeopardy of dying before our time due to bad health'. I challenged all of them to join me in a weight loss program of their choice, well needless to say neither of then took the challenge. I received a flyer in the mail and decided that I was going to sign up for Inland Empire Boot Camp, My Goal was to lose weight and maintain a healthy lifestyle. How did you feel the first week of camp? I thought that I was going to die, I had never experienced this type of pain and soreness ever before in my life, I was spared child birth, so yeah, this was the worst Why did you decide to stick with it? The results after one month was phenomenal! If you could give people 1 piece of advice when it comes to fat loss, what would that be? Nutrition, it's the key. Eat lean protein, dark leafy greens and six or more mini meals to help burn fat. What‟s your secret to success?

Stick to it, exercise, nutrition and consistency What‟s your favorite healthy snack?

Turkey Roll up and String Cheese with 7 reduced fat Triscuts and low sodium 6 oz V8 © 2010-2011 IEABC, INC All Rights Reserved.

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What other activities has camp prompted you to take part in? Hiking, that was on my "bucket list" What do you think has been the biggest change in your lifestyle since B.B.C. (before boot camp)? Being excited about boot camp and looking forward to what the leaders have in store for the day...they always have a trick up their sleeves What motivates you to keep up these healthy habits? The results, you can't beat that, I went from a size 12 to a size 8 and will continue to lose weight due to consistency, it's out of my control as long as I continue to attend camp Do you feel better, now, then B.B.C. or about the same? I feel better, it's unbelievable, I love it. Do you realize You Rock!!? I do now If you had to do it all over again, (the pain, the fear, the change in habits) Would you? with out a doubt Did we miss anything? Yes

"you guys rock, your are definitely the best"

Thank you!!


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Why you may not be seeing results I'm going to explain this in such simple terms that if you have more than a high school education you will probably be insulted by the simplicity of it, but just in case you haven't gotten it yet here it goes. Many people that start an exercise program believe that they should miraculously start dropping weight and get the body of their dreams because they do the elliptical for 20 minutes three times a week, or whatever exercise it is, that you recently picked up. Spin class, kickboxing class, boot camp, poking around the gym trying to figure out what to do. Here's why that doesn't work. Yes, exercise is good for you, yes you need to do it, but it cannot be used as the sole tool for weight loss and here's why. Let's say you join a strenuous class, like Boot Camp or a kickboxing class (the real kind where you're actually hitting a bag) and you kick butt in that class, you push really hard and don't let up at all during class. Well 130lb woman would burn approximately 500 calories during that class. When you start or change your exercise program, often times, your hunger will increase. Your body will notice the new demand for calories and since our bodies job is to stay in state homeostasis it will urge you to eat more so that it can remain at its current weight. You will only recognize that as being a little hungrier than usual. And you probably won't notice that you have started finishing off your Caesar Salad at lunch instead of leaving a small portion behind. You will recover those lost 500 calories very quickly and in fact you may even acknowledge the hunger pangs and indulge, a little, assuming you can afford to, after all, you worked out. Thus actually putting on weight! In this scenario the only way our sample person could lose weight as a result of her new class, would be to know that she takes in exactly 1800 calories a day (which is very, very, rare for someone to be accurate about their actual caloric intake). But assuming she's a rocket scientist and knows this to be true. Then if she continued to eat exactly 1800 calories a day, every day for the entire week, (no cheating on the weekends) that would total 12600 calories for the week. If she then did her kickboxing class 3 days a week, her caloric expenditure for those classes would total approximately 1500 calories. If you subtract that from her food intake of 12600 you are left with 11,1000 calories or a deficit of 1500 calories for the week. She would need to create a deficit of 3500 calories for the week just to drop 1 lb. of fat, so it would take this person two and a half weeks to lose 1lb. But that's not how it goes down in real life. In real life you are not aware of exactly how many calories you are taking in, because you don't live in a bubble and we're not force feeding you through a tube. In real life the chef put an extra ladle of oil on the grill when he was making your egg whites and that cost you a kickboxing class worth of calories. In real life, after a week of doing the exact same kickboxing class, your body begins to get used to it and has figured out ways to cheat and so you're no longer burning 500 calories. Now you're burning 475 and next week 450 because the enthusiasm is lost and so on. and then you wonder why it's taking so long to see a change in your body. At this rate it will take about a month for this person to drop 2lbs. and that would be considered a success. So is the answer to workout harder, find a more intense class? Not necessarily. Based on your weight there are only so many calories you can burn in an hour. When you see gyms make a claim like "burn 1000 calories in this class". That is crap! Why, because that caloric expenditure is based on one client, that they had, one time, that weighed 300 lbs and was a professional athlete and able to move like an athlete for that entire hour and now they make the claim that the class burns 1000 calories. You on the other hand weigh half that and don't move like a professional athlete for the entire hour. Also adding more exercise is going to make you hungrier, so if you don't get a handle on your diet, the calories will creep in.


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Is the answer to give up on exercise? Absolutely not! Our bodies are meant to move. Exercise is not an optional thing and should not be looked at as such. Sitting on your ass all day is not natural and is in fact very bad for you. If you want to be healthy you must move. The answer to seeing results is to understand that you don't have all the answers. What you are eating is keeping you at your current weight. You must combine "the big 4" Strength training, Cardio, Nutrition and recovery. Stop beating your head against the wall. Enlist the help of trained professionals with a track record of success. If they can't show you proof of people that have reached their goals using the exact same system, they're trying to pitch you, then move on. Another option is educate yourself, using programs like "The Nutrition Trainer" and www.InlandEmpireBootCamp.com to figure out how to do it on your own. it is possible but no program will work unless you first acknowledge this simple fact. What you are eating is keeping you at your current weight. And as Dr. Phil says, "How's that working out for you?". A good exercise program will change it up all the time, so that your body can't find ways to cheat as quickly. If you're going to a class that is the same every week or doing a workout program that doesn't change, guess what, your body won't either, it doesn't need to, it can already do what you're asking of it. So to get the most bang out of your hard work, don't neglect any portion of you new healthy lifestyle. Remember that you need all four wheels on your car to make it run and you need ―the big 4‖ components of good health to get the body of your dreams.

What people have to say about camp “I Feel Big Changes In Me” I just wanted to take a minute and tell you how grateful I am for all you do. When I got there this morning, I was blown away at all the work you put into making us all feel special & challenged! It was very creative, festive and really helped the hour to fly by! On Wednesday, I was looking at your website trying to find the 9am location- (which I didn't find, could you forward it to me?) but found several other treasures. I read the article "Are You Doggin it or Rockin It" Ouch!! I found that on certain things, I was definitely doggin it. I was kinda proud of myself just for showing up-it had been awhile since I worked out (4+years) but I realize now, and especially since reading the article, that I needed what we around here call a "swirly"! That's where you figuratively stick your head in the toilet and flush-basically flush out all the stinking thinking. Also, I rarely if ever worked out on the off days. But I've changed that too. Normally, if I couldn't make it to boot camp, I wouldn't work out-maybe a few sit-ups, but on Wednesday, I worked my butt off, and I was even sore this morning! I feel big changes in me that go far beyond simply working out. I'm feeling more excited and hopeful about the future in general. I wasn't depressed or anything. At least I didn't think I was, but looking back, I was pretty "yuck" all the time. Like I said, I didn't see it that way at the time, but I feel soo much better!! I think the journal has done wonders for me and I've got my son and husband starting it. Anyway, I just want you to know that I truly appreciate all you do and the extra efforts you guys make to help us enjoy the process and to stay focused! Donna J Alta Loma, Ca 91

Week #3 Assessment Checklist Review And See How Well You Are Sticking To A Healthy Lifestyle… Then Adjust Accordingly For The Next 9-Weeks Nutrition:

How many meals are you eating on average each day?

________

Are you eating a full breakfast (with protein) each day?

YES

NO

Are you getting in complete snacks in-between your meals?

YES

NO

Are you taking your vitamins each and every day?

YES

NO

Have you eliminated your alcohol consumption?

YES

NO

How much water are you drinking each day?

_______

Have you been tracking your daily caloric intake?

YES

NO

Is it in line with your calculated needs?

YES

NO

If not, where can you make adjustments?

YES

NO

Have you been completed each of your strength training sessions?

YES

NO

Are you completing your cardiovascular training sessions?

YES

NO

Is your strength increasing?

YES

NO

Are you making sure to warm-up, cool-down, and stretch before and after every workout?

YES

NO

Exercise:

Overall:

Identify your strengths: What’s going really well with your program right now?

Identify areas for improvement: What components of your program are you struggling with?

Action steps to improve results: What action steps can you take to improve your program for the next 3 weeks?


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Week #6 Assessment Checklist Review And See How Well You Are Sticking To A Healthy Lifestyle… Then Adjust Accordingly For The Next 6 -Weeks Nutrition:


________


YES

NO


YES

NO


YES

NO


YES

NO


_______


YES

NO


YES

NO


YES

NO


YES

NO


YES

NO


YES

NO


YES

NO

Exercise:

Overall:





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Week #9 Assessment Checklist Review And See How Well You Are Sticking To A Healthy Lifestyle… Then Adjust Accordingly For The Next 3-Weeks Nutrition:


________


YES

NO


YES

NO


YES

NO


YES

NO


_______


YES

NO


YES

NO


YES

NO


YES

NO


YES

NO


YES

NO


YES

NO

Exercise:

Overall:





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Week #12 Assessment Checklist Review And See How Well You Are Sticking To A Healthy Lifestyle… Then Adjust Accordingly For Going Forward Nutrition:


________


YES

NO


YES

NO


YES

NO


YES

NO


_______


YES

NO


YES

NO


YES

NO


YES

NO


YES

NO


YES

NO


YES

NO

Exercise:

Overall:





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Summary How’s The Journey Been For You? Where were you 12-weeks ago? (write a quick summary of how you felt, how you looked, why you wanted to change and why you chose to participate in the Your Best Body Challenge)

How did you feel 6-weeks into Your Best Body Challenge? (Was it hard? Did you doubt yourself? Were you starting to see results? Were you starting to feel results? What made you keep going?)

Where are you now after 12 weeks? (What results have you achieved? How do you feel? How has your life changed? Do you see yourself sticking to this? Where do you see yourself in the future?)


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The 12 weeks are over...You made it! Or have you? Most mountaineering accidents (like climbing Mt Everest) happen on the descent down. How does that correlate to accomplishing your goals? Well, if the goal was to survive climbing Mt Everest, then great job! But if your goal was to climb Mt Everest and arrive safely back home, then breaking out the champagne at the summit, would not be good timing because you still have the most precarious part ahead of you. Well that’s depressing… If you can‘t celebrate the summit, then what can you celebrate? Celebrate the

whole journey, take time periodically throughout your adventure to look around and see what you‘ve accomplished, but be very clear with yourself as to what your final outcome is. For example if you weigh 200lbs and your goal is to get below 150, then should you celebrate losing your first pound? ABSOLUTELY!!! And then re-focus, remind yourself what your goal is and move on. During the Olympics I remember watching Usain Bolt and seeing him pull up, short of the finish line. That drove me nuts! If you‘re not going to give 100% percent at the Olympics, then you are never going to give 100%. I realize he was not in danger of being caught, but…. You should be looking 5 steps ahead of your finish line, in order to pass it with flying colors.

I feel it in myself. Sometimes we‘ll have a goal and we‘ll make a little progress towards that goal and see that it‘s going to work, and I get so excited that ―I pull up‖ and start celebrating. Well guess what, I never actually get to the finish line, because I‘m busy patting myself on the back. Keep your goals written down! Yes, even if it seems silly and embarrassing, write it down. IT WORKS! It is so important to write out your goals and keep reminding yourself of them and remain focused. Keep the

entire goal in the fore front of your mind. Yes, celebrate patches along the way, because it‘s just as important to enjoy the journey. But you must remain focused on the entire goal. And when you get there, please remember to celebrate. I have a secret for you, are you listening? The journey is, all there is…… If you don‘t enjoy the journey you have nothing, because at the end of every milestone there is a ―new you‖ waiting there, to greet you, a ―you‖ that has accomplished that goal and is bored with it, one that, sexily, says ―hey great job! But if you come this way, it‘ll be even better.‖ and you won‘t be satisfied until you follow and then you‘re on another journey and so it goes…..

And don‘t forget to dream big!


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My Boot Camp Nutrition Cleanse www.MyBootCampNutrition.com You asked for a whole body cleanse and we have responded! After scouring the planet earth we have found the products we could recommend that would not only get you a perfect score on the Nutrition Trainer and clean up the body but also drop some serious body fat!

**Remember, we are NOT a registered dietitian/nutritionist or a doctor. This cleanse and sample eating plan are NOT meant to be a substitute for any professional guidance or counseling. The information we provide merely reflects our own personal experiences and is NOT meant to take the place of medical or nutrition advice from professionals. But it's entertaining, helpful and pretty...so enjoy it! Vega Health Optimizer as seen below is packed with 100% RDI of vitamins & minerals. Order Here 3 Step Cleanse and Detox: as seen belowOrder Here

These items can be used alone or for a complete cleanse be sure to email us once you have received the products and we‘ll send you the info for the next steps on how to put the whole thing together for a complete cleanse. 

First we need to get rid of everything that‘s likely to cause you to slip up. This means that the following things need to be removed from your cupboards, fridge and freezer: All Caffeine containing products – Coffee, Tea, 

Hot chocolate fizzy drinks,Sugar– Including sucrose, glucose or fructose, Processed Food– The list is almost endless but pretty much anything tinned, baked or pre-packed or if it has numbers or unpronounceable words on the packet, Alcohol– All of it, even your ‗diet vodka‘Wheat Products – Bread, biscuits, cakes, pies and breakfast cereals,Dairy – Milk and cheese

*3 Day Sample Day 1 1140 calories *Consult a physician before starting any dietary changes or cleansing Breakfast- 2 bananas (200 cal) Snack- 2 apples (162 cal) Lunch- 4 cups of spinach, 2 carrots and 2 small tomatoes, salsa as dressing or lemon (138 cal) Snack- 1 cup of blueberries and 10 medium strawberries (apx 172 cal) Dinner- 6ozs of Chicken and steamed broccoli, snow peas, mushrooms, onion with a dinner salad (384 calories) © 2010-2011 IEABC, INC All Rights Reserved.

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Dessert- 2 plums (72 cal)

Read included instructions with3 Step Cleanse and Detox: for complete Meal Plan, possible changes and regarding the 3, 6, 9 ,12 or 15 day version of the boot camp cleanse

Day 2 1500 calories *Consult a physician before starting any dietary changes or cleansing Breakfast- 1 cup of cantaloupe and 1/2 serving of Vega shake (180 cal) Snack- 2 kiwi (92 cal) Lunch- 4 cups of spinach, 2 carrots and 2 small tomatoes, salsa as dressing or lemon (138 cal) Snack- half of a watermelon (apx 600 cal) Dinner- 1 serving Vega shake w/ 1 banana (345 calories) Dessert- 2 peaches (76 cal)

Read included instructions for complete Meal Plan, possible changes and regarding the 3, 6, 9 ,12 or 15 day version of the boot camp cleanse

Day 3 1347 calories *Consult a physician before starting any dietary changes or cleansing - Grapefruit (92 cal) Breakfast Snack- 1/2 serving Vega shake and 1 banana (225 cal) Lunch- 4 cups of spinach, 2 carrots and 2 small tomatoes, salsa as dressing or lemon ( Snack- half of a watermelon (apx 600 cal) Dinner- 1 serving Vega shake w/ a 1/2 cup blueberries (161 calories) Dessert- 10 strawberries (medium) 90 calories Read included instructions for complete Meal Plan, possible changes and regarding the 3, 6, 9 ,12 or 15 day version of the boot camp cleanse *Consult a physician before starting any dietary changes or cleansing Vega Health Optimizer as seen below is packed with 100% RDI of vitamins & minerals. Order Here 3 Step Cleanse and Detox: as seen below Order Here

We are always being asked to recommend a he althy protein shake and as you know, there are only a couple we are willing to endorse. Here is a new one of our favorites, Vega. Made exclusively from natural plant-based wholefoods, Vega is nutritionally complete, alkaline and easy to digest


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Features & Benefits Formulated by Brendan Brazier, vegan, professional Ironman triathlete and best-selling author on performance nutrition, Vega is made exclusively from natural plant-based whole foods.

A synergistic collection of Brendan‘s favorite plant -based superfoods, Vega is not only a complete meal replacement, but also an ideal daily health-optimizing supplement. With just 220 calories and 2g of net carbs per serving (natural flavor), Vega is an excellent choice for those on a caloriereduced diet. High in fiber, protein and essential fats, easily digested, alkaline and great-tasting, Vega is clean and green, containing no animal products, corn, dairy, egg, fillers, gluten, soy, sugar, wheat or yeast. Absolutely no artificial colors, flavors, preservatives or sweeteners and GMO and pesticide-free. Each serving of Vega supplies:

100% Recommended Daily Intake of Vitamins & Minerals 

All essential minerals present in easily absorbable form (citrates)



All essential vitamins present in natural form 26g of Broad Spectrum Protein



40% of calories from protein, with all essential amino acids in ideal balance



Alkaline forming, 35% raw protein with enzymes intact



Protein sourced from hemp, yellow pea, brown rice, flax and chlorella 6g of Essential Fatty Acids



30% of calories from naturally occurring fats from whole foods



EFAs mostly in the form of hard to get Omega 3s and zero trans fats



EFAs sourced from whole flax seed (not flax meal), hemp and chlorella 17g of Quality Carbohydrates





30% of calories from naturally occurring complex carbohydrates; no maltodextrin Naturally low glycemic index and no sugars or sugar derivatives added Carbohydrates sourced from hemp, flax, brown rice and maca

15g of Fabulous Fiber



Contains both soluble and insoluble fiber



Helps balance blood sugar, reduce insulin, improve elimination



Fiber sourced from hemp, flax, fructo-oligosaccharides (FOS) and chlorella Full Serving of ChlorEssence (High CGF Chlorella)


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

Rich in protein, chlorophyll and nucleic acids DNA & RNA



Cleanse, nourish, rejuvenate cells and activate, support immune system



Special cell wall fiber binds to and removes heavy metals and other toxins from the body Full Serving of MacaSure (Organic Gelatinized Maca)



Rich in alkaloids, glucosinolates, minerals and sterols



Increase energy, reduce stress, balance hormones, improve libido



Gelatinization enhances potency and ease of digestion/absorption Mixed Berry Complex (ORAC 800 blend)



Great source of antioxidants, vitamins and minerals



Helps defend against free radical damage Probiotics (Dairy-free)



Beneficial form of bacteria



Helps maintains healthy intestinal flora Digestive Enzymes



Facilitates breakdown of food to improve absorption



Helps reduce nutritional stress digestion places on the body 100% Recommended Daily Intake of Vitamins & Minerals





All essential minerals present in easily absorbable form (citrates) All essential vitamins present in natural form Vega Health Optimizer as seen above is packed with 100% RDI of vitamins & minerals. Order Here

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3 Step Cleanse and Detox Health Benefits: seen below Order Here

3 Easy Steps to cleanse, lose belly fat, and restore health!

Relieve Constipation Increase your energy level and stamina Cleanse and Detox Decrease gas & bloating Reduce water retention Get radiant hair, skin and nails Ease Abdominal Bloating Feel more energy Lose Weight Reduce Belly Fat 

3 Step Cleanse and Detox Package Details :

Step 1- Colon Cleanse-


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COLON CLEANSE 2-Week Cleansing Program for Digestive Health- Comprehensive Vegetarian, Herbal Formula Great start for new diet or supplement regimens Provides FOS to fuel growth of good bacteria Helps boost energy and support immune health* Recently on the Oprah show,Dr. Oz said, ―I mean, their bodies are screaming to them, ‗Help me. Help me.‘ Their colon is saying, ‗I need cleansing.‘ And they‘re not processing it.. We are the best health educated society in the history of mankind but we don‘t take information and use it to motivate us to change our behavior.― Do you have abdominal bloating? You could be holding between 5-20 pounds of toxic waste in your colon. You can STOP the discomfort and look better! Colon Cleanse is a proven product for flushing pounds of toxic waste and belly fat from your colon. Your health begins in the digestive tract. With herbs and fibers to help clean out your bowels, our 2-week Colon Cleanse will help boost energy and support immune health.

Get clean. Get healthy. Step 2. Probiotics

PROBIOTIC SCIENCE™ Improves digestion; maintains an un-inflamed gut. Comprehensive blend of four ―good‖ bacteria strains. 2 billion active cells guaranteed at best buy date NO refrigeration required Helps your natural immune system fight back.* Probiotics are essential for healthy intestines. Once you cleanseand detox the colon andliver, it is important to replenish your intestines with Probiotic Science. Your immune system is your body‘s defense against the millions of bacteria you consume each day.Stress and poor diet cancompromise your health. Probiotic Science supports the immune system and helps eliminate waste so you can lose weight, increase energy, and feel great! Probiotic Science will also replenish the good bacteria killed off from medications such as antibiotics. Step 3 Liver Detox

LIVER DETOX Helps expel daily toxins and maintain liver health. Plant-Based with Milk-Thistle, Amino Acids and Herbs. Helps you feel refreshed, vibrant and energized Combats toxins from alcohol and carbonation Stabilizes cell membranes; regenerates cells

The liver is one of the most important organs in the body. It‘s very important to cleanse both your liver and colon, or toxic waste will be dumped back and forth to each organ. The liver helps the body eliminate many unhealthy toxins like soda, alcohol, chemicals in food, andpollution. If your liver is clean it is possible toachieve many health benefits, especially weight loss and internal cleansing of the body. Unlike the acai berry diet, Liver Detox has proven ingredients to support your liver when you want tolose weight, reduce belly fat, andfeel energized. Cleanse your liver andlive well.

Cleansing Symptoms Possible Cleansing Symptoms Some sensitive people or those with weak or compromised digestive systems may experience some unpleasant cleansing symptoms when first consuming whole foods rich in phytonutrients. Duration of symptoms vary but usually last less than a week. The following are some of the more common ones: © 2010-2011 IEABC, INC All Rights Reserved.

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





Bloated stomach and gas: During digestion, food undergoes decomposition, and the body quickly discharges the potentially harmful gas. Diarrhea: Your body tries to quickly excrete undesirable substances. People with weak digestive systems or those who eat few fruits and vegetables are most susceptible. Constipation: Dehydration can cause constipation. Foods high in fiber must be accompanied by water. Drink at least 8 glasses of water daily to expand and activate your intestines. To minimize cleansing reactions, start by taking just a small amount of Vega, perhaps one-quarter to one-half of the suggested serving size and increase consumption gradually as your body adapts to it. Uncomfortable as they may be, cleansing symptoms are indicators that your health condition is improving. Discontinuing Vega during the cleansing period may retard your body‘s adaptation process and prolong cleansing symptoms.

* Results may vary. Results may be greater than or less than those depicted on this Web site and can be influenced by factors including your metabolic rate, neergy expenditure, and diet. Always consult your physician or health-care professional before starting this or any other health or fitness program. As with any health or fitness program, a sensible eating plan and regular exercise are required in order to achieve long-term, weight-loss results. These statements have not been evaluated by theFood and Drug Administration. The products listed above are not intended to diagnose, treat, cure, or prevent any disease. Please read the each website and the products listed above full disclaimers. 

Vega Health Optimizer is packed with 100% RDI of vitamins & minerals. Order Here 

3 Step Cleanse and Detox:

Order Here


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What people have to say about camp “Hell Yeah!

A Lot Better!”

Barbara C

Would you mind telling us how old you are? 42

What srcinally prompted you to join camp? achieve?


Walking wasn't cutting it for me anymore so I knew that I needed to step it up. I was hoping to lose inches and build up muscle.

How did you feel the first week of camp? Sore, but I loved it.

Why did you decide to stick with it? Bootcamp makes me feel good.

If you could give people 1 piece of advice when it comes to fat loss, what would that be? Exercise and good nutrition, there is no quick fix weight loss, you have to work hard at it. What‟s your secret to success?

Drive and determination. What‟s your favorite healthy snack?

Trader Joe's egg whites with 7 Triscuts

What other activities has camp prompted you to take part in? Mt. Baldy and Crystal Cove hike. Mud run and 5k's.

What do you think has been the biggest change in your lifestyle since B.B.C. (before boot camp)? That I have actually stuck to exercising and I love to do it now!

What motivates you to keep up these healthy habits?


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My health. I am proud to say that I am not diabetic like everyone else in my family. My blood work is always excellent. Another thing honestly is that I love the compliments I receive saying "how great I look for my age!"

Do you feel better, now, then B.B.C. or about the same? HELL Yeah! A lot better!

Do you realize You Rock!!? Yes, I do!

If you had to do it all over again, (the pain, the fear, the change in habits) Would you? Yes, and I would have done this 10 years ago if I would have known about Bootcamp.


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What people have to say about camp “Exercise Alone Isn’t Going To Do It!” Cecilia T

Would you mind telling us how old you are? 28 What srcinally prompted you to join camp? achieve?


I srcinally joined in 07'. I wanted to lose weight and tone up. It worked too! But I stopped and now I've joined again because I just NEVER got the same results that I did with Bootcamp. My goals remain the same: Lose weight, get toned, and eventually become addicted to exercise!

How did you feel the first week of camp? Sore, sore, and oh yeah- sore.

I felt a little embarrassed because I

couldn‟t keep up with the rest of the class too.

Why did you decide to stick with it? Because I knew that the results would be worth it, and they were coming! If you could give people 1 piece of advice when it comes to fat loss, what would that be? That exercise alone isn't going to do it.

You have to eat right too.


Determination. And the weekly menu's that you guys email. keeps me on track.

That REALLY

What‟s your favorite healthy snack?

Apples What other activities has camp prompted you to take part in? I enjoy hiking, and bike riding. What do you think has been the biggest change in your lifestyle since B.B.C. (before boot camp)? Definitely my eating habits and what kind of food is inside my refrigera© 2010-2011 IEABC, INC All Rights Reserved.

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Definitely my eating habits and what kind of food is inside my refrigerator and cupboards. What motivates you to keep up these healthy habits? The changes in my body that are noticeable to me and everyone else. look and feel thinner, and I'm faster and stronger!

I

Do you feel better, now, then B.B.C. or about the same? I feel WAY better now.

My body feels stronger, I have more energy, and

I‟m happier.

Do you realize You Rock!!? I always have and I always will.

I just rock a little more now!

LOL.

If you had to do it all over again, (the pain, the fear, the change in habits) Would you? ABSOLUTELY!! Did we miss anything? Not only do I rock, but so does Bootcamp!!!


1.800.680.2803

Keep up the good work.


:)

107

What people have to say about camp “I Know I Am The Bombdiggity!” Robyn M

Would you mind telling us how old you are? 44 next week What srcinally prompted you to join camp? I am a returner, had to get back into exercising. And what were you hoping to achieve? Feeling better How did you feel the first week of camp? Sore – but I am sore every week. Why did you decide to stick with it? I feel great. If you could give people 1 piece of advice when it comes to fat loss, what would that be? Never tell yourself you are starting a diet-Mind Games are my downfall. What‟s your secret to success?

I love the way I feel when I exercise-but inside and out. I have more energy. What‟s your favorite healthy snack?

Almonds What other activities has camp prompted you to take part in? I haven‟t taken part in any yet – but I will try the Mud Run and next hike

up in Mt. Baldy

What do you think has been the biggest change in your lifestyle since B.B.C. (before boot camp)? More energy – I feel great, and I can get up three days a week before 5am. © 2010-2011 IEABC, INC All Rights Reserved.

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What motivates you to keep up these healthy habits? Again, I have more energy, I feel great, and slowly friends are thinking twice about their exercise habits (lack of), so hopefully I can motivate them to GOTA. Do you feel better, now, then B.B.C. or about the same? Way better Do you realize You Rock!!? After boot camp classes, I know I am “Bombdiggity”

If you had to do it all over again, (the pain, the fear, the change in habits) Would you? In a heartbeat. Did we miss anything? The ladies in my class are great. If ever you are lying in bed – go, I could just stay in bed, you can think about the ladies who class with you, and get up to see them. I think there is a great rie in our class and Stacy is included in that as well. They all easy to get up and go!


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should I share the camarademake it


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What people have to say about camp “My Health Depended On It!” Julie E

Would you mind telling us how old you are? 42 What srcinally prompted you to join camp? Decided after I ran a full marathon And what were you hoping to achieve? Continued and improved health How did you feel the first week of camp? Like crap! Why did you decide to stick with it? Because I knew my health depended on it. If you could give people 1 piece of advice when it comes to fat loss, what would that be? That if that's what you are trying to achieve, then diet is the most important thing along with the proper exercise of course. But I would also say that you must not focus on the scale. What‟s your secret to success?

Having an awesome group of women that I can rely on to partner with thru this time in my life. I have built some of the best friendships through Boot Camp, I really feel like it's my second family. What‟s your favorite healthy snack?

Dried, Unsulfured and Unsweetened Mangoes (Trader Joe's) What other activities has camp prompted you to take part in? Our group participates in sponsored and unsponsored 5k runs and on off camp days we either run or hike somewhere local. The fun it is, that we always have a variety of things we can do. Being is the best part about it. We hold each other accountable to be © 2010-2011 IEABC, INC All Rights Reserved.

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Hikes and part about outdoors there.


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What motivates you to keep up these healthy habits? I feel great! I've lost about 30 lbs and working on the last ten. Do you feel better, now, then B.B.C. or about the same? I can't even compare, BBC, I was heavy and unmotivated and ate all the wrong things. It's changed my life! I look forward to the next event or activity...there's always a goal of something to work towards. Do you realize You Rock!!? YEP! I'm the Bombdiggity! If you had to do it all over again, (the pain, the fear, the change in habits) Would you? In a (Healthy) Heart Beat!


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12 Week Boot Camp Transformation System

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