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BOOT CAMP! 30 days for all programs!!!
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size=6]30 Day BOOT CAMP for all fitness programs![/size]



As you work through your program and watch your nutrition each day what happens when life throws you a curve??

Our BOOT CAMP is geared to get you to think outside the box. In life there are many obstacles and we, myself included, tend to focus on what is in front of us, but if we take a step back and really think about the situation that we are in, the solution is often right in front of us.

As a former tutor of teenagers, I truly believe we all learn in different ways. The three (3) major learning modalities are Auditory, Visual and Kinesthetic. We will apply all three of these learning modalities to fitness, nutrition, health and wellness. By the end of this BOOT CAMP we hope that you are more knowledgeable in those areas and therefore will be able to overcome any obstacles that are presented to you.

Post daily, engage in conversations and have fun. DO NOT sit on the side lines and be a "silent observer." You will get the most out of BOOT CAMP if you are part of the conversations! With that said………..

ARE YOU READY TO BRING IT? ARE YOU READY TO GET INTO THE BEST SHAPE OF YOUR LIFE?

If the answer is YES....

We will help you succeed. We have done multiple rounds of P90X, Hip Hops Abs, Turbo Fire, Power 90, and more…. and we know what works and what doesn't work. We will push you beyond what you think you are capable of and when you emerge on the other side, you will be completely transformed.....

Whether it's your first time, second time trying, or you have completed a Beachbody fitness program and looking to do it all over again, EVERYONE is welcome!

Now we understand that "Life Happens" and when it does sometimes we need support and motivation to continue on our fitness journeys. This group will offer support, motivation and information on how to get over those "Life Happens" bumps in the road. If you have any questions, concerns or just want to throw in your support to others - this group is for you!

Don't be worried if you start late, that just means that there is more of us that can help get through together. We will share success stories and who knows you may make a friend for life while getting into the best shape of your life!


Come on - Join in!!

Coach Donna
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RE: BOOT CAMP! 30 days for all programs!!!
12/2/12 5:17 PM as a reply to CoachDonna12.
I'm all in!
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RE: BOOT CAMP! 30 days for all programs!!! Starting December 10!!
12/2/12 5:42 PM as a reply to CoachDonna12.
Glad to have you Superbeast - looks like you'll be brining the life to this party!!!!!!

I'll be starting to post the BOOT CAMP daily challenges on Monday December 10 to give everyone a chance to get ready.

But I'll be posting a few this week just to tempt our appetites and give everyone an idea of what's to come!!

In the meantime, how's your program coming?

Coach Donna
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RE: BOOT CAMP! 30 days for all programs!!! Starting December 10!!
12/3/12 2:15 PM as a reply to CoachDonna12.
WRITE DOWN YOUR GOALS!!!!

When you write a goal, use the SMART acronym to help you make sure that you are creating something that you will actually DO!

S = Specific "I want to lose weight," is not very specific. How about: "I am going to lose 25 pounds or 3 pants or dress sizes."

M = Measurable Anything that you can measure, you can accomplish! "I will network with more people and make better connections for my business." How would you measure "more"? Try something like this instead: "I will meet and follow-up with 2 new people at every networking event that I attend this year."

A = Attainable Is it possible to attain your goal? When you create your goals and write them down you should make sure that your goals are possible! Now, you have to be cautious though. Don't go too easy on yourself. Your goals should have some stretch to them so that you can grow!

R = Realistic "I will get into shape so I can jump over a tall building in a single bound" Uh...nope, not going to happen. There are certain laws of physics that still make it impossible for humans to jump over a tall building in a single bound. Make sure that the goals you created based on reality.

T = Time Limited Give yourself a deadline.

MY FIRST GOAL WAS TO FINISH THE ENTIRE PROGRAM

What is your goal??


Coach Donna
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RE: BOOT CAMP! 30 days for all programs!!!
12/4/12 3:16 PM as a reply to CoachDonna12.
Let’s talk Nutrition

This is the most important part of any workout program, whether it be P90X®, INSANITY® Hip Hop Abs®, Slim In 6® etc. Following the recommended nutrition plan is crucial to the success of the program. Planning and preparation are key ingredients for success. This is not as hard as it seems. If you need assistance on recipes for meals, post your needs on the thread and someone from the group can share with you some recipes.


Optional Nutritional Supplement

Shakeology®, The healthiest meal of the day. Want a simple way to transform your health? All it takes is one glass of Shakeology® a day. This ultra-premium nutritional health shake contains the world's most powerful superfoods. It's the perfect combination of antioxidants, phytonutrients, enzymes, prebiotics, protein and many rare ingredients – including adaptogens, camu-camu, and sacha inchi – giving you the essential nutrients you can't get from an ordinary diet. Replace one meal a day with Chocolate or Greenberry Shakeology to increase your energy, reduce cravings, lose weight, improve digestion and regularity, and transform your health.* and it's just 150 calories.

Whey Protein - You may find that you need to take a supplement like this to reach the necessary protein levels found in P90X's Fat Shredder Phase. Protein use is desirable immediately before and after exercise to help refuel recovering muscles. You can purchase this through Team Beachbody or get it at any GNC, Wal-Mart, even some supermarkets are carrying whey protein.

Caseine Protein - As stated above, rapid protein use us desirable immediately before and after exercise to help refuel recovering muscles, but delayed digestion and absorption may be more beneficial at other times; including bedtime when your body typically goes for hours without food. Casein proteins are acid sensitive and thicken in the stomach. Because of this, it can take more than twice as long for Casein to be broken down into its amino acid subcomponents than other proteins. What does this mean to for you? You are burning calories while you sleep!

Coach Donna
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RE: BOOT CAMP! 30 days for all programs!!!
12/5/12 4:34 PM as a reply to CoachDonna12.
NECESSARY EQUIPMENT


Dumbbells - You can use good ole fashion regular dumbbells from Wal-Mart or you can go to the extreme and get yourself a set of Bowflex® SelectTech® 552 Dumbbells or Bowflex® SelectTech® 1090 Dumbbells. Some of us used and will use again the CAP Barbell 40-lb. Dumbbell set from Wal-Mart. Some have since moved up to the Bowflex® SelectTech® 552 and/or 1090 Dumbbells.

Resistance Bands - The resistance bands serve as great and affordable alternatives to weights and dumbbells. They allow for more flexibility and easier storage as well. WARNING: This is something that you do not want to go cheap on. Some of the group members purchased the cheap ones thinking they were saving money and they broke. If they break, you cannot do the workouts!

Chin-Up Bar - A good ole fashion chin-up/pull-up bar found at any Wal-Mart or Target store will do.

Push-up bars - You can use standard push-up bars that can be purchased at Wal-Mart or Target. You can go with the P90X Power Stands designed and used by celebrity fitness trainer Tony Horton or you can do the good ole fashioned pushups with your hands.

Optional Equipment

Yoga Mat - You can pick up a good ole fashioned Yoga mat from Wal-Mart or Target.

Heart Rate Monitor: Unfortunately you can't go cheap on these. Some members tried to go cheap to save money and ended up paying more in the long run. If you are going to invest in a heart rate monitor invest in a good one. If you have questions about which HRM to purchase, ask us, we will provide you with the best information on HRM's that’s available today!


Coach Donna
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RE: BOOT CAMP! 30 days for all programs!!!
12/6/12 6:11 PM as a reply to CoachDonna12.
A few more reminders and getting ready!

TAKE THE FIT TEST

Take the fit test prior to Day 1. This will give you a foundation to judge your fitness level. Having this foundation will help you get through the workout programs.

TRACK YOUR PROGRESS DURING THE WORKOUTS

Use the P90X workout sheets to track how many reps you completed, how much weight you used and as you progress through the program, try to do more than you did the previous time. Writing it down will help you remember what you did and your notes you make will help you remember if the workout was too easy, too hard, or just right.

Below is a link to the workout sheets.

worksheet links

TRACK YOUR NUTRITIONAL PROGRESS

Keeping a journal of what you eat and when you eat it will help you track your calories, protein, carbohydrates, fats etc. Using phone apps such as MYFITNESSPAL, or LIVESTRONG or TAP & TRACK Calorie Counter (Diets & Exercises) will be of great assistance to you. Most of the group use MYFITNESSPAL to track what they eat when they are away from my computer. All of these apps sync to their particular websites so you have a well documented list of what you ate and when you ate it. Keeping track of calories is critical to the success of your personal fitness goals. These apps are also useful when you are out at a restaurant and you need to know if the food you are ordering is within the limits of the guidelines set forth in the P90X program. You could seriously damage your progress by ordering something that is high in calories and fat.

Coach Donna
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RE: BOOT CAMP! 30 days for all programs!!!
12/7/12 6:14 PM as a reply to CoachDonna12.
Enjoy the weekend! Monday we HIT IT!!!!!!!
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RE: BOOT CAMP! 30 days for all programs!!!
12/10/12 5:43 PM as a reply to CoachDonna12.
Welcome to day one! Todays' challenge ---->fill in the blanks

SET YOUR MIND TO IT!

mindset n. 1. A fixed mental attitude or disposition that predetermines a person's responses to and
interpretations of situations. 2. An inclination or a habit.
Have a habit you want or need to change in order to improve your health? Try this tool…


Mindset Worksheet

This week of __________, I am focusing on __________. I will give it “my all” this week, in every
aspect of my life, especially on __________.
I acknowledge and accept the fact that I will hit a few roadblocks on my fitness journey; however, I'm
most proud of __________ in this moment.
I have positive feelings about _________ this week; I have negative feelings about _________ this
week.
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RE: BOOT CAMP! 30 days for all programs!!!
12/10/12 5:47 PM as a reply to CoachDonna12.
This week of December 10, 2012, I am focusing on my form . I will give it “my all” this week, in every
aspect of my life, especially on sticking to my program over this busy week.

I acknowledge and accept the fact that I will hit a few roadblocks on my fitness journey; however, I'm
most proud of planning ahead and making plans to avoid the difficult times that will get int he way of my workout, in this moment.
I have positive feelings about my written goals this week; I have negative feelings about all the meetings and things that are scheduled during my usual workout times this week



Coach Donna
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RE: BOOT CAMP! 30 days for all programs!!!
12/11/12 5:33 PM as a reply to CoachDonna12.
A great day today! Chest & Back today for me.

Get workouts in your everyday life...

Turn Home Time Into Fitness Fun

When you walk the dog, make it a one or two mile brisk walk, jog or run. Stepping out to check the mail or pick up the newspaper? Keep on walking! You can also march or jog in place while watching your favorite TV show.

If you have children in your household or watch kids during the day, don't let them hold you back. In fact, they can benefit from activity too. With preschool and school-aged children, you can walk or jog in the park, play catch, ride bikes, hike, and swim during the warmer months. In the winter, you can sled, ice skate, snowshoe, and cross-country ski. With infants and toddlers, put them in a stroller and go for a brisk walk. If offered in your community, try a Mommy and Me yoga class.

Coach Donna
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RE: BOOT CAMP! 30 days for all programs!!!
12/13/12 5:31 PM as a reply to CoachDonna12.
Shoulders & Arms today. What a great workout.
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RE: BOOT CAMP! 30 days for all programs!!!
12/13/12 5:32 PM as a reply to CoachDonna12.
Todays' challenge:

Tomorrow morning, make a balanced breakfast for your self that helps start the day and works in your calorie intake for the day!
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Showing 13 results.