DIET AND NUTRITION 101

1. WATCH YOUR CALORIE INTAKE. How many calories should you have? First calculate your BMR (basal metabolic rate-calories used to MAINTAIN your weight), then add or subtract calories depending on your goal. The formulas are listed below for you at the bottom of this page.

2. DRINK PLENTY OF WATER. Half of the time you are hungry or tired, you actually JUST NEED WATER...so drink up!! The average person requires a minimum of 48-64oz of water per day to sustain a healthy environment in the body. Fluids help initiate a feeling of fullness, so try to take at least a cup before all meals.

3. EAT BREAKFAST, it is the most important meal of the day (no lie). Breakfast "breaks the fast" your body goes into during sleep mode. It is ESSENTIAL to get your body burning from the time that you wake up. STIMULATE that metabolism!! You can burn more calories each day just by giving your system a WAKE UP CALL....so start the day out RIGHT, and put something in when you wake up!!!

4. HAVE SMALL FREQUENT MEALS THROUGHOUT THE DAY. You've heard it before, and it's TRUE!! If you keep that system burning all day, it WILL work wonders!! Digesting 3 big meals is MUCH harder on your stomach than tackling 5-8 little meals throughout the day. The EXTRA ADVANTAGE, your metabolism is CONSTANTLY getting a workout! Just like your body needs a workout to stimulate, so too does your metabolism...so keep it going!! SMALL, HEALTHY choices, all throughout the day :)

5. STICK WITH FRUITS AND VEGETABLES. Packed with nutrients, and from the earth...what more can I say? EAT UP! Have as many as want, as many times as you want each day. These are the HEALTHIEST alternatives you can find. The BEST of the BEST??? Fruits: watermelon, berries, papaya, apricots, grapefruit, apples, and oranges. Vegetables: spinach, collard greens, sweet potatoes, carrots, red pepper.

6. LIMIT ALCOHOL CONSUMPTION. None is the best, but IF YOU MUST...a glass of red wine would be the suggestion. If you MUST drink hard alcohol when you go out, pick vodka...and be aware of the mixers, as they can hold TONS OF SUGAR AND CALORIES! Alcohol is pretty COUNTER-PRODUCTIVE to your fitness goal...and it effects the positive reflexes in your brain, so "JUST SAY NO" as often and as frequently you can to any alcoholic consumption if you are serious about getting in shape.

7. GO EASY ON FATS, OILS, AND SWEETS. Chocolate cake DOES NOT help you be more healthy, and sugar causes belly fat, and saturated fat clogs your arteries! Use Olive Oil when you cook and steer clear of anything fried. You can have some sweets, but WATCH YOUR PORTION SIZES!! A little is OK, but just A LITTLE!

8. DON'T EAT LATE AT NIGHT OR BEFORE BED. Late night eating can seriously interfere with your diet. You’re more likely to eat unhealthy food and more of it. Too, your sleep gets disrupted and as a consequence you feel tired the next day because your metabolism slowing down. A slower metabolism leads to lower amounts of fat being burnt off during the day.

9. CHOOSE LEAN PROTEIN OPTIONS. Egg Whites, Fish, Shellfish, and Game Meat (buffalo, elk, deer) are the leanest. With Chicken or Turkey, choose white meat with no skin. Other kinds of beef, make sure the package says lean and that there isn't a lot of visible fat on the cut. Tofu is also an option, although ther have been some conflicting reports as to it's nutritional value.

10. STAY NATURAL! THE LESS PROCESSED, THE BETTER. Eat how it was MEANT for you to eat! Modern day conveniences often detrail us from our objectives. Cooking at home is: FUN, LESS EXPENSIVE, MORE HEALTHY, and REWARDING! Just try it, you will see.

See What Bootcampers are saying about Bootcamp:

"Today I had my first class at the Sherman Oaks park and I LOVED it - there was no annoying gym music, no funny smells, no gawking, and the workout in the fresh air was strong and great. What a wonderful idea, and thanks for saving us from the fat and un-fitness. I will recommend you to everyone I know."
- B. Djordjevic

THINGS YOU SHOULD KNOW...

Your weight will vary from week to week and at times you may even gain a little weight -- DO NOT be discouraged you could be developing muscle, which weighs more than fat. And that is a wonderful thing, considering the work that muscles do for your metabolism.

Do NOT get stuck on a number as an indicator to your progress. Check your clothes, take some measurements, look at the tone happening with your body, and DON'T be overly critical. Often times we see ourselves MUCH different than others see us. A little bit here and a little bit there goes a REALLY long way. And if YOU look in the mirror EVERY day, you may not see the little things...BUT ask a friend who hasn't seen you in 10 days, and THEY will surely notice some difference.

Changes WILL happen in your body if you stick with the program. Just be patient, work hard, and really WANT to make the change...your COMMITTMENT is half of the battle.

SHOW UP to class, BE YOUR BEST, and really put that MENTAL EFFORT out there. Sometimes it takes a few weeks to kick in, but your body is just adjusting itself...it knows you want to be heathy. Just STICK WITH THE PROGRAM....it will do you well!!

The long-term results are what matters

YOU CAN SUCCEED, AND WE ARE HERE TO HELP!

1. Figure out your BMR using this formula:

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

**This is the number of calories your body needs to function to MAINTAIN your current weight, NOT considering your exercise and activity**

2. Factor in your activity level:

• If you are lightly active: BMR x 30 percent=AC
• If you are moderately active (You exercise most days a week.): BMR x 40 percent =AC
• If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent =AC

**AC is the Activity Calories you burn each day with exercise**

3. Add them up:

BMR+AC=TCN

**TCN is the Total Calories Needed DAILY to MAINTAIN your body weight given your activity levelt**

4. Figure in your goals:

TO LOSE WEIGHT (at a healthy rate of 1-2 lbs per week):

Create a Calorie Deficit

Cutting back 500 calories a day, 7 days each week, you should lose about one pound that week. Too though remember that exercise COUNTS and if you exercise to burn off 500 calories a day you should lose approximately one pound per week as well. In a perfect world, you would do both...cut your calories AND go to BOOTCAMP more often :)

TO GAIN WEIGHT (at a healthy rate of 1-2 lbs per week):

Create a Calorie Excess

Adding 500 calories a day, 7 days each week, you should gain about one pound that week. Too though remember that exercise COUNTS and if you exercise to burn off 500 calories a day you should ADD more calories to your diet as well!

A quick start for your first bootcamp experience: