Mojo

This week we have a guest post from Candler Park instructor and an Industrial/Organizational Psychologist Dirk Baxter.  Dirk helps people identify their skills and what to focus on to become more successful.  

With bootcamp, we encourage goal setting. What is tough is sticking to that goal through the month and beyond. We are aiding the campers as they work towards their behavioral goals (working out more, being in better shape, eating better, being happier).

To that end – I want to show you some of Marshall’s work around executive leadership.

Marshall is a friend and mentor of K and myself. He works with leaders to effect behavioral change. He is a Buddhist – and really believes in “paying it forward”.

In his recent book – Mojo - http://www.marshallgoldsmithlibrary.com/mojo/

He outlines a number of Tools. (note that his whole website is free if you want to use the materials on it.)

I wanted to highlight a tool that he reviews on page 127 of the Mojo book.

These are his words:

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When people initiate a personal campaign to improve themselves – for example, lose weight, shed a bad habit, exercise more, be nicer to their coworkers (or family members), run a marathon, learn a new language, play a musical instrument, elevate their Mojo – there is a high probability that they will fail. (to cite a statistic: In 2006, Men’s Health reported 71% of Americans failed to achieve their fitness goals for the year.)

Why do people give up? 6 reasons

MOJO Tool #3 – Be the Optimist in the Room

1)      It takes longer than we thought. Our need for instant gratification trumps our patience and discipline.
2)      It’s more difficult than we thought. Improvement is hard. It if were easy, we’d already be better.
3)      We have other things to do. Distractions tempt us to take our eyes off the ball.
4)      We don’t get the expected reward. We lose weight but still can’t get a date. We put in the extra effort, but the boss doesn’t notice or care. This creates frustration rather than inspiration to persist.
5)      We declare victory too soon. We lose a few pounds and say, “Let’s order pizza.”
6)      We have to do it forever. It’s not enough that we quit smoking. We can’t have another cigarette for the rest of time. Maintenance is tough!

If you can maintain your optimism in the face of these six negative forces, you have an enormous advantage over most people. Optimism is not just a mind-set; it’s a form of behavior that guides everything we do. It can be self-fulfilling. And it’s contagious. The optimist in the room always has more influence than anyone else.

Take a hard look at the six factors that will help derail your goal achievement. Know that they are coming. Then when they happen (and they invariably will), you will realize that these challenges are normal and be more likely to “hang in there” and maintain your optimism.

Get Your Brain in the Game!

Hey there!  How are you doing?  I hope all is going well and that you’ve made some strong progress toward achieving your goals this week.  I want to chat with you about something that is really weighing on my heart today.  I’ve had several conversations with folks this week about this very thing.  To me, this is the number one item that will enable your success or stop you in your tracks.

Want to know what it is?  It’s your mind!  Let’s talk about it, ok?

I spoke to a camper 2 days ago and she was struggling.  I could hear the panic, the frustration and defeat in her voice.  I could feel the tears.  I could FEEL the quitting.  Have you been there?  I know I have.  I know the way I felt the day I forced myself to get on the scale and take ownership of exactly what my weight really was – and when I saw that number, I hit my knees and cried and cried.  In a way, once you reach that point you seem to either be trapped for life, or you commit so hard to change that there’s no way you’re not going to get it done.  I committed HARD to change.

That doesn’t mean that it was a breeze, right?  That doesn’t mean there weren’t (still am not at my ultimate goal, so still ARE) speed bumps.  What it means is that your focus is so singular, that you find a way to knock those barriers to your success down.  You find a way to shrug it off and keep going.  Chinese proverb says “Fall down seven times, get up eight.”  It means that you change in your head.

What do you do when that voice gets going?  That defeatist voice that robs you of your  success.  I would suggest to you to separate yourself from those words.  Stop as soon as you hear them, take a breath, center yourself, stand up taller, tuck your abs in, chin up, proud chest and breathe for a moment.  Stand there and observe the words in your head and then, here’s the thing, then, I want you to visually wrap all of those words up.  You know how they string themselves together.  Wrap them all up and put them into a crystal ball.  See them swirling around inside that ball.  I want you to then set that ball down on the side of the path in your mind and step away from them.  Turn your back on them.

Take the time to do this.

Then I want you, with your back turned to that crystal ball filled with the words of the past, to step forward into your future.  The future you envision for yourself.  If you haven’t envisioned it yet, do so now.

Take a moment to close your eyes.  I hope you’re sitting in a chair and not driving!  Close your eyes and take a deep breath.  Let it out fully.  See yourself working out every morning vigorously.  Now picture yourself eating a nutrient dense diet of small well composed meals every 2 ½ to 3 hours.  You have your cooler of food with you everywhere you go so you’re never without great food and eating clean and often is just the way you roll.  You do lots of active things too.  You bike, swim, jog, play tennis, ski, hike, kayak – whatever it is that interests you – but you’re just an active body ready to go play at any moment.

Your face is clear, your eyes are bright, you stand up tall, centered on your feet, strong core and you just smile from within.  You’re settled, at peace.  It really takes a lot to rattle you or upset you.

Your clothes fit comfortably and you like the way you look in them.  You like getting dressed.  You are comfortable in your own skin.  You are capable.  Able-bodied.  Ready to go.

You are not obsessed with the number on the scale.  You are committed to living a healthy, fit lifestyle and you care for your body well and know that how your clothes fit is a much better gauge of your health.

You ARE a body in motion.

Ok, now open your eyes.  How do you feel?  Are you smiling?  Do you feel light?

My request to you is this; for the next seven days make time to visualize your new self several times a day.  Visualize what your life looks like when you are taking care of your body properly.  Visualize what you do on a daily basis.  Imagine how you feel, how you look, how you react in to things in the moments of your days, how you sleep, what kinds of activities you participate in.  Imagine your success.

When you do this several times a day, that mental image draws you to it.  It makes it really easy to make powerful choices in the little moments of your days.  Most folks do great 23 3/4 hours a day.  You add up those little things that happen in 5 minutes or 10 minutes where you step off the path of success and it sets off that defeatist voice that totally crushes your efforts the other 98 percent of your day.

Steel your mind against it.  Steel it with the strength, power and the allure of the life you will be living when you are well cared for, fit and healthy.

You can do this.  I know you can!  You are so much stronger than you give yourself credit for being.  Start facing those little moments head on, centered and armed with a strong mind and success will be right in your line of fire and you’ll be firmly on target.

I’m so excited for you!  I life lived fit and healthy is a life more fully lived.  Let’s live it up!

Hugs and Hooahs!

Melly Mel

Earn It!

So when I am having one of those days when I want to treat myself, I ask 'did I earn it today?'  What I mean is did I workout, do something active, eat well all day, etc.  I have to earn the treat or the treat becomes a habit and we end up sabotaging ourselves.  To further my point, the idea of rewarding yourself if you have done something good like workout is a great idea, but if you reward yourself with food, beverage or something that is counter productive to what you just did it is really a pointless reward.  Maybe we pat ourselves on the back too much...maybe we need to be less praising of ourselves and just realize that some days we are average.  By average I mean, we went to work, we walked the dog, we took out the trash and we worked out.  Some days do not call for a champagne toast when a 'good job' will do.  I am merely saying that giving ourselves more credit than we deserve can leads us down a path of chocolate, beer, french fries, etc.  We have to be a little hard on ourselves, if we do not do it no one else will.  We have to hold ourselves to a higher standard and be a little strict.  I am not saying to beat yourself up, I am encouraging you to uphold the promises you have made to yourself!  I am advocating that if you do treat yourself , make sure you have earned it and done something extraordinary!

Remember:  A treat is something you do once in a while, a habit is something you do everyday.  Do not let your treats become habits!  


-Lauren

Camper Spotlight: Maureen "Mo" DeNieva

Meet Mo, a San Jose boot camper who's spirit and enthusiasm has inspired her campers and so many more through her blog  I'm a Fierce Fat Filipina Diva: A Weight Loss Adventure.  Read below as she talks about her journey with weight, working out and Operation Boot Camp.  

HOW IT STARTED: Growing up my siblings and I were always the heavier kids in the family. Being Filipina-American was difficult because there was always pressure to lose weight. However, my siblings and I turned to food and our outgoing personalities to take us far. When I first started college I was 196 lbs and a size 18. At the end of my freshman year I had gained 47 lbs, which was due to a lot of heavy drinking, late night food runs, and lack of exercise. For the first time in my life I was over 200 lbs. However, I didn’t let my heavy weight get to me because I was popular at school and always had a boyfriend who loved me no matter what size I was.



ROCK BOTTOM: During the first couple of months of my senior year in college I wasn’t sleeping very well. In fact I was sleeping all day, only waking up to go to class and to eat. Being lethargic all the time didn’t cause me worry because I was the typical college student who slept and ate late to study and party. I didn’t worry until I fell asleep at the wheel while driving home from school and almost got into a car accident on the freeway. December 2006 I was diagnosed with sleep apnea. My doctors told me that the reason why I couldn’t breathe at night and was sleepy all that time was because of my severe obesity. I was shocked. I was given a C-PAP machine that I had to use every night to breathe. As a college student and a young woman trying to compete in the dating world a C-PAP machine was not sexy at all.


BREAKTHROUGH MOMENT: I just graduated from college May 2007. In the mail I was sent a photo proof of me receiving my diploma. I couldn’t believe my eyes at how much weight I had gained. I was so startled that I was searching the house of photos of me from the last four years for comparison. During four years away at college I had gained 124 lbs, which placed me at a final weight at 320lbs and size 28. I always was the confident, fun, fat girl, but I knew it was time to be selfish for once and focus on myself and my health.


WHY DID I JOIN OPERATION BOOT CAMP (OBC)?

When I was 320 lbs I joined a gym and hired gym trainer Ronny Varghese (OBC-San Jose Franchise Owner). In a 1 1/2 years I managed to lose almost 96 lbs. However, I was also a full-time MBA graduate student, had a full-time job, was a full-time commuter in my car at least 2 hours a day, and had many family obligations. Long story short in Spring/Summer 2009 I gained almost half of the weight I had originally lost back again and found myself back in my 280s lbs. I joined Operation Boot Camp, because I needed to drastically push my body out of its comfort zone, but in a way where I wouldn't hurt myself or be alone. OBC gives me an extra push other than the traditional setting of a gym. It's been really helpful to participate in boot camp because there is a sense of support and camaraderie in a group setting, especially when it comes to exercise.
My favorite OBC Memory:
"THE PYRAMID." The Pyramid consisted of 110 reps each of squats, push-ups, sit-ups, dips, leg-raisers, etc. with running in between. I remember I was so hot in my sweats that when I took off my hoodie hot steam was escaping from my body. UGH. It was totally intense like the circus. I think the best part about boot camp other than the professional guidance from staff and support from other participants is the fact that we always meet no matter what RAIN or SHINE. 


How OBC Changed My Life: I started OBC in April 2009. This April marks my 1 year anniversary with OBC. Below are the changes by facts and figures...
SPRING/SUMMER 2009

• I started OBC almost at 283 lbs. 
• PT mile time: 16 minutes and 45 seconds
• PT sit-ups: 15
• PT facilitated push-ups: 14
• PT facilitated dips: 10

WINTER/SPRING 2010

• April 2010: 243 lbs.
• best overall PT mile time: 12 minutes and 17 seconds
• PT sit-ups: 24
• PT facilitated push-ups: 24
• PT facilitated dips: 23

I started running ONLY because of the running addiction I gained from Operation Boot Camp.I started running competitively in May 2009. Since my first 5K race & with the support from my friends at OBC I never looked back...

• May 2009: 5K Marin Human Race 
• August 2009: 5K San Francisco Plate to Plate Race
• September 2009: 5K Bubba Gump Co. Race at Great America
• October 2009: San Jose Rock n' Roll 1/2 Marathon (13.1 miles) (w/ OBC members)
• November 2009: 10K Silicon Valley Turkey Trot (w/ OBC members)
• January 2010: 5K Fremont Run for the Homeless
• February 2010: 10K Campbell Valentine's Day Run
• March 2010: Los Angeles Marathon on my 25th birthday & met Sean Astin (26.2 miles)
• April 2010: Santa Cruz 10K and 1/2 Marathon (did the 10K)
• Currently training for the Nike Women's Full Marathon in San Francisco, CA

Blogging for Accountability: "I'm a Fierce Fat Filipina Diva: A Weight Loss Adventure"
I started keeping a blog for public accountability. In college I gained so much weight in 4 years and in 1 1/2 years I lost almost 75% of it and got rid of my sleep apnea, but I relapsed and plateaued and almost started at square one in almost 6 months. I needed a change. I needed support. I needed accountability. I needed motivation. That's why I started a blog. Since I started my blog in May 2009 I gained a new description from friends, family, the on-line weight loss community, and even strangers: "You are an inspiration." Inspiration is a very powerful word and people were using it left and right to describe me and my weight loss journey. Friends and family have gotten off their couches and have started taking steps to a healthier lifestyle because of my journey. I realized with every pound I lose and every mile I run, someone is always watching and will become motivated to do it for themselves. As for future goals, I am working to reach 145 lbs and 22% body fat, run an 8 minute mile, and run the Nike Women's Full Marathon in 6 1/2 hours. 
Finally, I have to say though that a lot of the reasons why I broke through my plateau and weight gain was the love and support I received from my instructors and fellow campers at OBC. They are my inspiration to do MORE. In fact 4 of our instructors were former campers themselves, but through several months of camp their bodies and mindsets changed and now they motivate other campers like myself. I specifically want to also say that OBC is for every type of person (including those who have never ran a mile in years). Nobody feels like they are last. I might be the last runner coming into the finish line, but I am greeted with a crowd of my biggest supporters--my OBC family.  

Healthy Pizza 101

From store-bought to homemade, our guide to healthy, nutritious pizza

Making pizza nutritious is all about proportion. The amounts of sausage and cheese are just right to keep calories, sodium, and saturated fat in check for Chicken Sausage, Sweet Onion, and Fennel Pizza.
Photo: Randy Mayor
Click to Enlarge

At the rate Americans eat pizza, you’d think it was an official Food Guide Pyramid category. The amount of pizza we consume in a day is best measured in acres—100, to be exact. (That’s about the size of 100 football fields.) Factor that against the ease with which pizza can turn into a nutritional nightmare, and a window into the obesity crisis opens. Two slices of a certain purveyor’s large Italian Sausage and Red Onion pizza tally up to 700 calories and 1,720 milligrams (mg) sodium. Our twist on the same pizza? A slim 420 calories and 715 mg sodium. And you can have our healthy version ready in the time it would take to have one of those weighed-down pies delivered to your door. See the recipe here.
Five Smart Topping Trade-offs
When making your own homemade pizza, choosing wisely on toppings can mean all the difference. We did the nutritional math to calculate simple switches that add up to big calorie, fat, and sodium savings. Have your pie and eat it, too, with our picks.
Tomato-based sauce
It has about half the sodium of a white sauce counterpart (made of eggs, cream, and sometimes cheese), plus going red helps you avoid 8 grams of saturated fat.
Bacon
It has all the savory, porky notes of pancetta (and a comparable amount of saturated fat) but contains half the sodium of the Italian version.
Spanish chorizo
For cured meat, super-seasoned chorizo bests pepperoni with 20 fewer calories and 80 fewer milligrams of sodium in similar serving sizes.
Kalamata olives
They deliver the same briny, salty notes of anchovies, but olives make a better choice because a comparable portion undercuts anchovies’ sodium level by half.
Chicken apple sausage
While it’s not surprising that poultry is a healthier choice than Italian pork sausage, it is shocking that the poultry version has half the calories, fat, and saturated fat, compared to the same portion of pork.
Our Dietitian’s Picks for Frozen Pizzas
Frozen pizzas put a quick dinner within even easier reach, but options that are both tasty and nutritious are very hard to come by. Our picks help you avoid freezer burn. Both pass muster for decent nutrition—sodium-, saturated fat-, and calorie-wise (and had no trans fats)—plus they satisfied a tasting panel of food editors and Test Kitchen chefs.
Made in Nature Organic Gourmet Three Cheese Pizza ($8)
The thick crust and melty cheeses made this one a winner.
1 serving: 330 calories, 5 grams saturated fat, and 490 milligrams sodium
Whole Foods 365 Chicken Caesar Pizza ($5)
We liked the crispy crust and Caesar flavor profile.
1 serving: 340 calories, 6 grams saturated fat, 580 milligrams sodium
View recipes:
Chicken Sausage, Sweet Onion, and Fennel Pizza
Pear and Prosciutto Pizza
Manchego and Chorizo Pizza

Kathy Kitchens Downie, RD|From the March 2010 Issue

Camper P.O.V.

Welcome to our Camper P.O.V. series.  We'll be following a camper's journey through one of our many locations.  Check back weekly for updates on their goals, successes and challenges.  

Week 4: All in a Month!

The month of April has come to an end, another month of boot camp comes to a close. 

This morning brought a great feeling of accomplishment as I reflect back on the goals I set out to reach this month. After weeks of running, sweating and having my "comfort zone" be pushed beyond belief, this month of boot camp is over but my healthy habits have just begun!

My PT test this morning was a great end to the month and I am excited to say that I knocked :26 seconds off my mile time with a finish time of 7:47! While in relative terms :26 seconds doesn't seem like a lot, in these terms it is such a great feeling of accomplishment. I look and feel stronger, leaner and have a renewed confidence that I can pretty much do anything I set my mind to (including run up some steep, steep hills!)

My nutrition goals also got me to a great new point in eating - where I am refocused on healthy eating. Last weekend I planted a vegetable garden in the back yard, I've decreased my caffeine intake by 2/3 what I was drinking before and dropped the bad choices that I didn't really realize I was making. I can definitely tell a difference in my metabolism by eating smaller portions more often.

You can take a peek at my benchmarks & goals below, as I look forward to setting new goals next month.

I am happy to report that Spring is here, Chastain Park is lovelier than ever and I've made 20 or so new friends in the process of getting in shape. Oh, and my dress fitting yesterday made it all worthwhile - a perfect fit as I'm t-minus one month til my wedding. So glad Operation Boot Camp was there to help me reach this goal!

Goals:

- Perfect attendance (Nearly perfect, excluding some work interference, but did homework on my own those days)

- Weekend homework (Still need to work on & schedule into my days off of BC)

- Stick to a strict red book plan all month (YES! Had a few mishaps + a bachelorette party in the mix, but all-in-all success)

- Drink more water (Still need to focus on, but have increased)

- Drink less caffeine (Decreased by 2/3)

- Decrease my mile time to 7:30 (Mile  from 8:13 to 7:47)

- Fit into my wedding dress!! (Success!)

Ashley is a camper at OBC's Chastain Park location.  She loves boot camp, her dog Kona, and her awesome fiancé Shane.

From The Official Operation Boot Camp Blog

Smashing the CZ

Hey y’all!  How are you doing?  Are you eating cleaner, working out harder, drinking more water, planning ahead and believing in your body’s ability to change?  By now, your running has to be finding a groove, or at least you’ve hit it a couple of times so you know what it is you’re going to find out there on the road and why so darn many folks are addicted to it.  If you haven’t found it yet, commit to running for me today ok?  Today could be the day.

Most folks that work out, find that it’s really challenging to actually change their body!  You’ve seen them, haven’t you?  They’re at the gym all the time, but you never see any difference in them.  Have you ever wondered why?  My claim to you is the answer lies in the CZ.  The Comfort Zone.

Most people avoid conflict.  Most avoid being uncomfortable.  Don’t you?  That tension, anxiety, uncertainty of what is going to come next.  Whew!  We just want to know that we’re ok and have some confidence in the outcome.  Well then, how crazy is it that to effectively change our bodies, both inside and out, we need to go to a place of uncertainty?

In camp, we teach folks how to be really comfortable being un-comfortable.  That is the place where the transformation lives.  Think of it this way; if you keep doing what you’ve been doing, you’re going to keep getting what you’ve already got!  Book your ticket to a new land….the land of transformation.

Know this about that land; it’s going to be filled with uncertainty, challenges, speed bumps, out of body experiences, feeling nauseous,  reaching failure – counting to three and getting some more!  Most of all, know that it’s also going to be filled with success and positive changes.  Know that you will find strength in places other than your muscles and that the strength, courage and confidence you discover there will permeate your entire life.  Sound like the results you want?  Take a deep breath then and let’s go!

How will you know you’ve reached it?  How do you approach travelling to this new place?  The obvious answer is to just kick it up a notch, right?  Well, that’s true, but there’s a bit more to it than that.

How you know you’re IN your comfort zone is to ask yourself if you can carry on a conversation with what you’re doing.  If you can, then know you’re choosing to stay where you are.  There are drills you can do to learn your exertion.  Mark off two different spots – maybe you can use mailboxes in your neighborhood.  Make them about 30 or so yards apart.  Now, just run at a light – can chat with your friend pace and count your steps from one box to your target box. 

Let’s say it takes you 40 steps.  Now, I want you to cover your target area in 10 percent less steps – so ten percent of 40 is 4, your target number of steps is no 36.  Turn around and run back with a little bigger stride and little faster pace.  That was 10 percent out of your comfort zone, now do it again and discover how it feels to be at 70 pcnt, then 80 pcnt then give me a full on sprint!!  START LOW on that sprint and make sure your legs are warmed up properly before you do it though.  As adults, especially adults that haven’t sprinted or run hard in years, sprinting is really hard on our bodies.  It’s a really great thing for us to do with our bodies though and I highly recommend it at least once a week!

That’s how to find your pace out of the CZ for cardio, now let’s talk about finding it with strength.  I see folks in gyms frequently just moving weights around.  They’re looking like they’re doing something, but my claim to you is they’re not doing a whole lot. 

For the same amount of time, you can produce powerful results!  I saw a video one time about the difference just one degree can make.  Think about this, at 211 degrees Fahrenheit water is not boiling, but just one degree hotter and you have a chemical reaction that produces boiling, steam and power!   Here’s how to crank it up a notch, how to get one more degree out and go from staying the same to irreversible change.

First, familiarize yourself with the muscles on your body.  Know what they look like, how they move and what actions they produce for you.  For my purposes here, I’m just going to discuss the biceps muscle on your arm.  When your bicep shortens, it moves the lower half of your arm toward your body.  That’s it! 

Now the way to get at that little guy is to think about it!  Think of how it’s shaped, where it is, what it does for you and then make it do that!  Grab a weight that you can handle, but wouldn’t accidently find yourself swatting at flies with.  (I’ve actually done that!)  That’s a sure sign what’s in your hands is NOT heavy enough.  J  I want you to bend your knees, engage your quads, tighten your abs, chest up nice and proud, chin up.  Now tuck your elbows into your sides, do not balance them into your ribs.  I want them, well, imagine you have like Frankenstein bolts sticking out of your sides and you clamp your elbows onto those bolts.  Now, squeeze that muscle and miraculously watch the watch come toward your shoulders.  Focus on your muscle, not on the movement – does that make sense?

I want you to squeeze that muscle.  Keep tension on that muscle, do not let the weight drop.  Control the movements.  Actually make requests of that muscle and make so many requests, it finally tells you no!  That’s when you know you’re approaching a place of change.  If you don’t reach that point of failure, your biceps will stay healthy, they’ll be nice and look fine, but they won’t change.  If you’re looking to really change, then here’s what you do next.  You let the weight drop quick shake it out, quick count to 3 and then keep going.  If you really want to change, then do that over and over.  Push that muscle, max it out.  Long and slow reps, reps at tempo, 3 counts up 1 down, 1 count up 3 down, pulses at the top, isometric contractions, reps half way up and then to the top, half way up and then ease it back down. 

Point is to think of that muscle, how it’s shaped, what it does and work it.  The work is done when you take that muscle from it’s longest point to it’s shortest and make it burn, make it fail, shake it out and keep on going!

Now, apply this to the rest of your body!  We’ll talk about how to do that in greater depth soon – how to properly work your body, where to start, if you’re a beginner and how to focus and continue to produce muscle confusion and out of the zone workouts when you’re at the top of your game.

Thanks so much for checking in with me!  I hope to see you out there playing hard and staying young!

In Fitness and In Health,

Melanie Churchwell

Aka Melly Mel

Fresh vs. Frozen Produce: Which is healthier?

This is a great question that we get a lot.  Read this article from livestrong.com for great info weighing the pros and cons of both-while keeping your budget in mind!

Nutirion Bite with Livestrong.com

Grilled Vegetable Gazpacho

With the warmer weather comes the need for cooler foods!  Here is a traditional gazpacho that can be made easily in the Cuisinart or blender and be taken along for lunch or even a snack!  Get your veggies! 

Classic Andalucian gazpacho combines raw vegetables like tomatoes and onions with red wine vinegar for a little kick. Kerry Simon transforms the recipe by using grilled vegetables brightened with a blend of vinegar, orange juice and lemon juice.

Yield: 10

Ingredients

• 4  large  garlic cloves, unpeeled
• 2  large  red bell peppers, cored and quartered
• 2  large  yellow bell peppers, cored and quartered
• 2  medium  zucchini, sliced lengthwise 1/2 inch thick
• 1  large  white onion, cut into 1/2-inch slabs
• 2  ears  of corn, husked
• 2  tablespoons  vegetable oil
• Kosher salt and freshly ground pepper
• 1 1/2  teaspoons  ground cumin
• 1/2  teaspoon  crushed red pepper
• 2  cups  tomato juice
• 1/2  cup  fresh orange juice
• 3  tablespoons  fresh lemon juice
• 2  tablespoons  red wine vinegar
• 1/4  cup  chopped cilantro
• 1  English cucumber, thinly sliced

Preparation

Light a grill. Thread the garlic cloves onto a skewer. Lightly brush the garlic, bell peppers, zucchini, onion and corn with the vegetable oil and season with salt and pepper. Grill the vegetables over moderately high heat, turning frequently, until lightly charred and crisp-tender, about 10 minutes. Transfer the peppers to a bowl, cover with plastic and let steam for 10 minutes.
Meanwhile, remove the garlic cloves from the skewers, peel them and transfer to a large bowl. Using a large serrated knife, cut the charred corn kernels into the bowl. Peel the peppers and add them to the bowl along with the zucchini, onion, cumin, crushed red pepper, tomato juice, orange juice, lemon juice and vinegar.
Working in batches, puree the vegetable mixture in a blender or food processor. Pour the gazpacho into a clean bowl and season with salt and pepper. Cover and refrigerate until chilled, about 2 hours.
Just before serving, stir the cilantro into the gazpacho. Ladle the soup into bowls, garnish with the cucumber and serve.

Kerry Simon, Food & Wine, JUNE 2008

Camper P.O.V.

Week 3: Forgetting Bad Habits

Welcome to our Camper P.O.V. series.  We'll be following a camper's journey through one of our many locations.  Check back weekly for updates on their goals, successes and challenges.  


It's Week 3 for me as a boot camper and I can't believe I only have one week left of the program this month.

Last weekend was tough for me as I was in town, celebrating birthdays and going to events, so sticking to the nutrition plan was much harder than my normal structured work day meal plan. Preparation and knowing the difference between what's good and not good for you makes a huge difference for me. It continues to amaze me what a difference small changes, small decisions can make.

Making the decision to not hit snooze on your alarm clock and get out there to workout every morning - "mind over mattress" as they say. Taking a few minutes in the morning to prepare my healthy snacks and pack my lunch so I'm prepared to succeed for the day. Skipping the Starbucks drive-thru, or asking to have my salad dressing put on the side instead of covering my meal in extra calories. Grabbing a bottle of water instead of a Diet Coke, taking the stairs instead of the elevator.

All these little things, that over the course of a day, a week, a month have added up to a life-changing experience in the long run.

In Week 3, I can absolutely say I can see a difference in the way I look and feel. There is a noticeable difference to me in the amount of energy and drive I have during the workouts. I am faster, more determined and better able to push up those serious hills we have at Chastain Park. My oh-so-present sweet tooth has nearly diminished - it's amazing what a lack of sugar will do to you. While before I craved ice cream, I now look forward just as much to my sugar-free pudding cup after dinner.

I think it was Kate Moss who was quoted as saying "Nothing tastes as good as skinny feels" - but I'd put a boot camp spin on it to say, nothing tastes as good as being healthy feels. Fingers crossed as we jump head first into Week 4!

Ashley is a camper at OBC's Chastain Park location.  She loves boot camp, her dog Kona, and her awesome fiance Shane.

Three Tried and True Moves to Get You Ready for Summer

It’s time to pack those bulky sweaters up and get your shorts and summer shirts out.  Are you ready to share your legs, abs and upper body with the rest of us?

I want to share with you 3 tried and true dear old friends.  They never fail to firm things up and give your body parts a shape you want to share.

Let’s take a look at Planks, Squats and V Sits

Plank

A good plank gets you strong from the inside out.  It works you, when done properly, from the tip of your head through the soles of your feet.  Planks are truly amazing.  They build upper body strength, core, glutes, quads, hammies.  They just help make it all look good!  I love them because they help you look great, but at the same time, they also work in such a way to help you build that underlying support structure that protects you in action sports.  Cool benefit for sure.

There are many variations of plank, but today, we’re just going to keep it pure and look at the basic Push up Plank and Bows and Toes Plank.  The proper position in a plank should look like this; lay on your abs on the ground, palms of your hands on the ground under your shoulders and press yourself up into a push up plank position, onto your toes.  This is the position you would drill some pushups from.

Nice flat back, no bootie in the sky, abs are in tight, shoulders down off of your ears, chin up and strong from your head, pushing down through your heels.  This is a Push Up Plank.  From here, drop down on to your elbows, staying up on your Toes – thus the Bows and Toes.

Hold it for as long as you can.  You may start with 20 seconds.  That would be fantastic.  Then work your way up to holding it for a minute, and then go for it.  Keep adding length to how long you hold your planks.  We have a workout in camp where we hold it for 1 minute, 2 minutes, 3 and then finish off with a 4 minute plank.  They sky is the limit!  Don’t preset your capabilities, ok?

To keep going and push your abilities with plank, when you get to that limit where you don’t think you can hold it any longer, hold your position and drop to your knees.  Give a quick count to three then pop back up onto your toes to get that goal time for your plank.

Planks will build up your core strength.  Having that nice strong core will help you stay centered in your day.  You will stand taller, be more able to respond to things that come at you whether on a tennis or basketball court, or in your office or home.

There are many varieties of planks and we will look at those varieties in a week or two.  Feel free to contact me if you’re ready for them now!

Squats

Alright, I know some of you are not fond of squats.  If, on the other hand, you like for your tushie to be closer to your shoulders than your knees, you might want to make these your best friend!  Yes, they can irritate your knees, but let’s take a look at what could be irritating your knees with them in a moment.  Chances are it has something to do with your form if you don’t have knee integrity issues.

Stand with your feet about shoulder width apart, abs pulled in nice and strong (that strong core you built with your planks!), chin up and sit back down on an imaginary chair.  Seek to have the top of your quad (front thigh) parallel to the ground and your tailbone tipped to the sky.  Don’t let it roll under or have your back curved.  You should be able to wiggle your toes. Imagine you have a beach ball between your knees and squeeze as you ease back up.  Do not stand all the way back up, keep your quads engaged and your knees bent throughout your entire set of squats.  If you stand all the way back up, you will give your muscles that quick break and will not get as much done to build that gorgeous shapely calorie burning muscle you need to keep your bum up off of your thighs.

There are many varieties of squats.  The other one I want to talk about is one that may keep you squatting if you do have knee issues.  Grab an exercise ball and put it behind your back between you and a wall.  You will be able to place your feet further out in front of you, leaning back into the ball and when you roll down, you can not go tighter than a 90 degree angle with your knees.  If you have a smith machine, you can also stand in front of it and lean back into the bar to produce the same angle for your precious knees.

Abs

Crunches and V Sits and Bicycles, oh my!  There are so many ways to work your abs, let’s talk about a terrific move that builds that entire abdominal area as well as your hip flexors, quads and lower back.

A V Sit uses your legs and arms as levers.  The longer the levers are from your center (you tush on the ground) the greater the challenge to your core.  Example, if you start on your bum in a ball – your knees into your chest, your arms at the sides of your bent legs – nothing touching the ground except your tailbone – this would be a great starter position.

Think of your body from your hip joint up to the tips of your outstretched fingertips as one side of the “V”.  From the hips down to your toes is the other side of the “V”.  Pivoting from your center, lower your upper body and lower body simultaneously to about 3 inches off the ground, so your body is in a straight line, then squeeze your abs in, keeping your body nice and straight, bring your upper body and lower body up into a “V” position.

Now that is the advanced version.  As I stated before, you can start in a ball with your tailbone the only thing touching the ground.  You can also put your hands on the ground behind you and copy the same movement as stated above.  Upper body stays straight, lower body straight, lowering as close to the ground as you can and then back up into that V position.

These are challenging to begin with.  You can do them sitting on a bench, holding the backside for balance as well.  As you build your strength with them, you will find that you have built your abs from the bottom up.  Gaining strength in those lower abdominals seems to be the most needed and most challenging for many.  Take the time to work these into your workout routine and you’ll be blessed with enviable abs.  Will be nice to take your six pack with you everywhere you go!!

Comment and let me know if you need help with any of these moves.  I’d be pleased to hear from you and keep you safe while you get strong and shapely.

In Fitness and Health,

Melly Mel

Portion Size, Portion Size, Portion Size

If it seems like we're always talking about portion size, you're right.  But we do it with good reason!  This can be the culprit to weight gain even if you are eating the 'right' things - too much of a good thing CAN be bad!   So how do you control your portion sizes?  This can be the most challenging thing that we do, we are motivated to exercise and we make good food choices, however, we can sit down and eat an entire pound of whole wheat pasta and veggies! 

Here are a few tips and resources to help you out, but the secret is really just self control.  You just have to be able to put down the box and slowly back away from it.  The mind and the body do not always agree, so you have to be the voice of reason! 

1) Never eat anything from the container or box.  Always take out what you want and put it in a bowl, bag, etc.  If you have the whole container, you are more likely to eat the whole thing.

2) Plan your snacks for when you are leaving the house, office or when you are going to be away from the pantry.  Take a small baggie of what you need and leave, eat it in the car or while you are out that way you cannot go back for more.

3) do not go back for seconds.  Try to make a reasonable portion choice the first time and restrict yourself from going back for a second portion unless you have waited 20 minutes and you are truly hungry.

4) Have healthy snacks already portioned in your house, office, car, etc.  Have small bags of trail mix, granola bars and if you have access to a frig, make a yogurt and fruit mix, 1/2  PBJ sandwich.  Never leave home without a snack so that you do not get to your next meal ravenous! 

5) Use Tupperware containers to measure your cereal, nuts, pretzels, etc.  If you do not know what a 1/2 cup looks like try measuring your food out with a Tupperware for a week and you will get the visual stimuli you need to know what is enough.

Here is a link to help with portion size visualization.  Stephanie McCartt from Grant Park sent me this link! 
http://www.webmd.com/diet/healthtool-portion-size-plate

Before and After: Eric

Lemon Basil Shrimp & Pasta

As the temps continue to heat up I find myself craving fresher, lighter meals- opposed to hearty stews and heavy pasta dishes.  This recipe certainly fits the test and calls for consumption on my patio!  It's a zesty one-pot pasta dish is complete after tossing with capers, basil, olive oil, and lemon juice. Serve with focaccia or crusty baguette.

Yield: 4 servings

Ingredients

• 3  quarts water
• 8  ounces  uncooked spaghetti
• 1  pound  peeled and deveined large shrimp
• 1/4  cup  chopped fresh basil
• 3  tablespoons  drained capers
• 2  tablespoons  extra virgin olive oil
• 2  tablespoons  fresh lemon juice
• 1/2  teaspoon  salt
• 2  cups  baby spinach

Preparation

Bring 3 quarts water to a boil in a Dutch oven. Add pasta; cook 8 minutes. Add shrimp to pan; cook 3 minutes or until shrimp are done and pasta is al dente. Drain. Place pasta mixture in a large bowl. Stir in basil and next 4 ingredients (through salt). Place 1/2 cup spinach on each of 4 plates; top each serving with 1 1/2 cups pasta mixture.

Nutritional Information

Calories:  397 (22% from fat)

Fat:  9.6g (sat 1.5g,mono 5.3g,poly 1.8g)

Protein:  31g

Carbohydrate:  44.9g

Fiber:  2.4g

Cholesterol:  172mg

Iron:  5.4mg

Sodium:  666mg

Calcium:  88mg

Nancy Hughes, Cooking Light, APRIL 2007

Camper P.O.V.

Welcome to our Camper P.O.V. series.  We'll be following a camper's journey through one of our many locations.  Check back weekly for updates on their goals, successes and challenges.  

Week 2: Half Way There

It's Week 2 of Operation Boot Camp at Chastain Park and the mornings have been fabulously warm (thanks Spring!) which has been such a wonderful change.

I am already seeing some fabulous results, with the big increase in my cardio workouts and the targeted strength exercises we've been doing - haven't lost much weight but of course don't care because I am seeing the results all over. It was good timing, as I had a fitting for my wedding dress on Tuesday!

This week has been a revolutionary one for me. We have such a wonderful mix and large group of campers this month - and the thing that has truly motivated & inspired me this week is the campers around me. Some are younger, some older; some in better shape, some not; some faster, some slower; some who are out here after facing life changing circumstances and getting back in the swing of things; and some with fabulously inspirational goals. I am surprised at how motivating the campers around me have been, though I shouldn't be, and at how much extra push I've been able to give this week by paying attention to them. It has allowed me to push myself harder and keep focused on what my goals are, and what I can accomplish. So THANKS to all my fellow campers!

This week I was able to squeeze in an extra run one night after work (thank goodness for the AM camp!) on top of my AM workouts, and Thursday of camp was the most intense workout I've done in as long as I can remember. At the end I was really felt that I had given all I could - and that was a great feeling at 7AM!

My meal plan has been so impressive - I thought this would be one of the hardest things for me to really stick to so I am very pleased that I have been able to completely eliminate my sugar intake, reduce my caffeine intake considerably, and focused this week on adding in more veggies to my diet.  I am still not getting enough water, so that will be another big focus as I go into Week 3. I saw a fellow camper at the Publix this week while grocery shopping and it was a great feeling to have all "red book approved" foods in my cart ... not the case a month ago!

Thanks again to all my fellow campers for continuing to push & inspire me this week. It's been a great one and I'm hopeful as we go into the weekend that my motivation (and will power) will stay strong!

Ashley is a camper at OBC's Chastain Park location.  She loves boot camp, her dog Kona, and her awesome fiance Shane.

Eating Before Exercise

Athlete Scenario 
The day of a football game, I often feel nervous and sometimes skip 
lunch, only to feel hungry later. Games are usually in the afternoon so 
I know I need to eat something beforehand. Playing both offense and 
defense, I rarely get a break. What foods can I eat and at what times to 
supply me with enough energy to perform well the entire game? 

Goals of Nutrition Before Exercise 


• Consume a carbohydrate-rich snack or meal before exercise to top off  muscle
 stores. With pre-competition jitters, liquid meal replacements may be a better
 choice than whole foods.
• Include small amounts of protein in your pre-exercise meal(s). Protein helps
 build and repair muscle tissue. Adequate protein before exercise may help
 reduce post-exercise muscle soreness.
• Choose pre-exercise meal(s) that are low in fat and fi ber to ensure
 optimal digestion.

Pre-exercise Foods & Fluids 

3–4 Hours Before Exercise 
• Peanut butter & honey on toast + instant breakfast drink
• Fruit and yogurt smoothie + low-fat granola
• Oatmeal with brown sugar and almonds + skim milk + banana
• Low-fat cottage cheese + apple butter + crackers + fresh grapes
• Lean hamburger on bun with lettuce & tomato + side salad +
 yogurt-fruit parfait
• Turkey and Swiss sandwich + fruit  + sports drink
• Low-fat tuna melt sandwich + fruit cup + fat-free yogurt

30–60 Minutes Before Exercise 
• Sports drink or water
• Sports gel, sport beans or gummies, sports bar
• Piece of fruit or jam sandwich

Tips to Take With You 
1. Experiment with foods and drinks in
 practice and lower level competitions
 to determine the best timing and your
 tolerance for pre-exercise foods.
2. Practice! Figuring out what works best for
 you will boost confi dence in eating
 before exercise.
3. Fuel muscles early with easily digestible
 carbohydrate-rich foods and beverages
 for training or competition later in
 the day.


Nutrition Fact Sheet | Issue 3 | April 2009

Written by SCAN registered dietitians (RDs). The key to optimal meal planning for athletes is individualization. For personalized nutrition plans contact a SCAN sports dietitian or Board Certifi ed Specialist in Sports Dietetics (CSSD) by accessing “Find a SCAN Dietitian” at www.scandpg.org | 800.249.2875.Web site: www.scandpg.org 

Basic Smoothie Recipe

One of my favorite kitchen gadgets is my stick blender because it is so easy to use and clean and is perfect for smoothies, dressings, fruit spreads and any other item you might need to blend!   Here is a very basic smoothie recipe - you can really use any fruit you like, but using frozen fruit really makes a huge difference in the consistency of the smoothie.  they greatest thing about smoothies is that they are easy to take with you and a great breakfast when you add yogurt and/or peanut butter.

Ingredients

• 1  cup  frozen sweet cherries
• 1  cup  plain yogurt ( I like using Stoneyfield farms or a Greek yogurt for the pro-biotics or the extra protein!)
• 1  cup  pomegranate or cherry juice (such as pom, but any type of juice will work) 
• 1  (8-ounce) can crushed pineapple in juice, drained  (you can also use fresh pineapple as well)
• 1  banana, peeled and sliced crosswise

Preparation

Place all ingredients in a blender; puree until smooth.

Nutritional Information

Calories:  142 (13% from fat)

Fat:  2.1g (sat 1.3g,mono 0.6g,poly 0.1g)

Protein:  3g

Carbohydrate:  28g

Fiber:  2g

Cholesterol:  8mg

Iron:  0.3mg

Sodium:  38mg

Calcium:  95mg

Camper P.O.V.

Welcome to our first installment of our Camper P.O.V. series.  We'll be following a camper's journey through one of our many locations.  Check back weekly for updates on their goals, successes and challenges.  

Week 1: Back in the Saddle

I decided it was time to join Boot Camp. A friend through work had done the program for a month and dropped his mile time by an impressive amount, in just one month. I was interested. This was April of 2008, fast-forward two years, and here I still am. A Boot Camp addict, loving every minute.

I'm a Vet, yes, a Vet who planned to do just one month of Boot Camp to kick-start my boring gym treadmill routine. It has been a life changing experience for me and I can say absolutely it is the best workout / nutrition, overall healthy lifestyle program I have experienced. I'm faster & stronger, eat better and have become quite the morning person.

So, here I am two years later with a refocused goal in April 2010. I am getting married in a mere two months and have a wedding dress to fit into (and look great in), so here I am recommitting myself to a strict "First Time Camper" month this April. Attending every workout, following the food plan - no sugar, no alcohol, doing encouragement and doing my homework.

Here we are in Week 1, at Chastain Park, 6:00 AM camp. We have a huge camp this month, and a lot of returning Vets that haven't been back in awhile, our park is very much like a family! There is a great energy about our camp this month.

Our PT & workouts this week have been tough for a Week 1 schedule. I can only imagine what the first-time campers are feeling!  At Chastain, we've deemed this "Ab April" which is a much-needed focus with bathing suit season and a wedding coming up! The workouts have been high-cardio and strength, with a lot of focus on strengthening the core. I can definitely say I have come away each day feeling great, with a focus to push myself every minute of the workout.

Sticking to the food plan has been good one week in. Accomplished my goal this week of no sugar or alcohol, and I'm proud to say my six-meals each day have been absolutely by-the-book. I'm amazed at the little things I was eating each day that really added up (coffees, snacking ,etc) and that I'm not really missing them. I decided to cut down significantly on my caffeine intake this month as well, but notice I still need to focus on drinking more water! It helps me to keep track of my water in my "red book" too. My other food "fail" this week was the need for more veggies in my diet. I am lucky because I love vegetables - just need to make it easier & more accessible for me to include them in my meals.

So in this Week 1, I will share with you my PT results and my goals for the month as I get ready to get in wedding dress shape!

PT Test Results

Mile  - 8:13

Sit Ups - 39

Push Ups - 54

Dips - 52

Goals:

- Perfect attendance

- Weekend homework

- Stick to a strict red book plan all month

- Drink more water

- Drink less caffeine

- Decrease my mile time to 7:30

- Fit into my wedding dress!!

Ashley is a camper at OBC's Chastain Park location.