Napa Boot Camp’s Goal Setting 101

Setting goals will enable you to eliminate the distractions in your life and help you to focus on the really important things.  By knowing exactly what you want, you’re able to concentrate on specific areas with more accountability and focus. Goals allow you to get more things done so you can achieve more.  Who doesn’t want to achieve more?

We like to take one large goal and break it into smaller, more attainable “mini-goals”.  This will give you the direction you need if you get off track.  Goals create steps.  The old saying goes, “How do we eat an elephant?” Answer: One bite at a time. No matter what task we have to tackle, we often can’t do it all at once. We can, however take small steps toward completing the task.

Always, always, always write down your goals! Set small, measurable, and attainable goals.  Focus on getting the result that you want.  Why did you set this goal?  Why is it important to you?  Make a commitment to yourself, and then take action with your end-result in mind.  Use your time wisely and work hard.  Don’t waste your valuable time and energy with filler.

Tell everyone you know about your goal.  You have probably heard this a hundred times, but it really works.  This will create accountability, and the more accountability, the more likely you are to succeed!  But, be careful with ones who won’t support you, don’t share with them as a matter of fact, just stay away from them!

One more thing…. “TODAY, not tomorrow” is critical.  Don’t put anything off until tomorrow…it will never get done.  Besides, if it were really important to you, then why would you wait?  Do it TODAY!

What is your Goal?

Let us help you accomplish your goals in 2012.  We want you to have a “NEW” goal in 2013, not the same one you make this year.

Define – Plan – Commit – Take Action – Make No Excuses – Be Persistent- Read Your Goals Daily – & Never QUIT!

Happy New Year!

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Napa Boot Camp 12 Days of Christmas Workout Videos

Hey Everyone!
Who is ready for 2012?  I AM!!!!
We have got some very, very, cool stuff coming up next year…. including a Newly designed, 6 class Nutrition series, a National Transformation Contest (this is big), new Nutrition Talks in Sonoma, new trainers, New Year, New You….. it just goes on and on!!!!
I am excited!  And I will be sending out more details very soon!!
Just a couple of reminders below….
We have a few things to share with you below:
-Bonus Class on New Years Eve
-Schedule Changes in Napa
-12 Days of Christmas Workouts 9-12
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New Years Eve-Special Boot Camp Class
Saturday 12/31 @ 8am
934 Enterprise Way, Suite D
RSVP so we know you are coming….
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Schedule Changes in Napa
1.) Napa 5:15pm FRIDAYS is cancelled. Effective January 1st.
We find attendance to be VERY low on Friday afternoons and evenings so we are cancelling the FRIDAY 5:15pm Napa session.
2.) NEW Saturday morning classes at Napa/Enterprise Way location!!! Effective Saturday 1/14.
Yep, regular boot camp classes on Saturday mornings. WE will have regular boot camp classes on Saturdays at 8am during the ‘on’ weeks of boot camp.
NOTE: these are not “bring a guest” free saturday boot camp classes. These are member only classes, similiar to our weekday classes, we will still offer “bring a guest” class options and our Suck It Up Saturday specialty classes, but those will be emailed out to you indicating which days…..
3.) Napa 6pm is going inside. Effective January 1st.
I realize we took a poll on this and originally decided to stay at Silverado, HOWEVER, the the 6pm time slot tends to compete with other organizations that use the Kennedy Hall area and lighting at 6pm class time is inconsistent to say the least. So in an effort to insure we have enough room to train and an effort to be as safe as we can be. We are moving the Napa 6pm Mon-Thurs session indoors to our 934 Enterprise Way location.
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12 Days of Christmas Workouts 9-12
In case you missed it here are all the workouts including days 9-12, be sure to record your numbers for workout #11 and #12 and post on Facebook Fan Page!  Show everyone how bad ash you are!!!

Napa Boot Camp’s Top Fitness Gift Ideas…

We always have one or two people on our list that stumps us in the gift giving department every year.

You want to get them something that they will love and get great use out of, right?

Then why not get them a gift that helps them look better, live better and most of all feel their best?

I mean, everyone wants to look and feel better and perform better at their sport or in the daily game of life.

Here at Napa Valley Adventure Boot Camp we have come up with our Top 10 list of the best last minute “look good & feel better” gifts for 2011! You may even find something here to add your holiday wish list;-)

1.) A Foam Roller

Everyone should have a foam roller! And they should have a good one, not one of those squishy ones that breaks down in a couple months that come from the local everything stoor.

Most of us spend our whole day either tied to a desk or a car and we barely have time to work out let alone daily stretching!

That’s where a foam roller comes in. It’s by far the best self-massage tool that will dramatically boost up injury prevention and improve performance. A foam roller massages and lengthens the muscles and connective tissue making it the ultimate tool to use for 10 minutes a day to promote circulation, thus healing the micro-tears in your muscles that result from high intensity training or from 8 hours at a desk or in a car! For $30 the foam roller will relieve and possibly eliminate aches, pains and tension in the back, knees, hips, shoulders, elbows, legs and more.

If you are going to get a foam roller here is an insider tip, they come in different density levels and for the average person or a beginner roller any foam roller will do but for a larger person or someone that generally prefers more pressure you will want to get denser foam. You can purchase foam rollers HERE

2.) Resistance Bands
Resistance bands are by far the most simple, convenient, and affordable equipment option in the fitness industry. They supply total portability for killer workouts that can be done anywhere. If you are a busy professional who does a lot of traveling, bands are the perfect lightweight training tool to take your workouts with you on the road as they can fit in the smallest of bags without a problem. If you are a busy Mom looking to work out in the comfort of your own home, bands can make this happen too. Bands are the perfect pair to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero transition and set-up time, are easy on the joints, and are fun to use!

In my travels, I have had the pleasure of meeting and learning from the world’s premier resistance band training expert, Dave “The Band Man” Schmitz. This guy is wild and creates the most innovative fat loss workouts with bands that you’ll ever see. He has his own line of resistance bands that are virtually indestructible and I use them at home, on the road and even at boot camp. To get the best bands in the business check out www.resistancebandtraining.com

3.) A Kettlebell

 I can’t say enough about the versatility and    efficiency of training with the Kettlebell. This single tool can provide you with the cardio and the strength training you need in one workout, you won’t find that with any other gadget out there. This ancient tool has stood the test of time for good reason you can order your own Kettelbell and kettlebell accessories from the leader in the Kettlebell industry, Dragon Door.

4.) A Gift Card to Whole Foods, Trader Joes, or Other Premium Grocery Stores

Be unique and rather than spend the money on an overpriced restaurant, why not give a week’s worth of groceries to a 100% organic grocer like Whole Foods to a friend or loved one. After all, everybody’s got to eat, but how many of us actually eat the right stuff to support our fitness goals? You can set up an appointment with a local professional (such as us) to give your giftee a grocery store tour so they can learn the ropes of a store such as Whole Foods and how to make the most of their money and choose the healthiest choices in the store.

I must admit, several years ago I thought Whole Foods was just for the elite, but boy was I wrong. I shop there almost exclusively these days, particularly when buying produce to avoid foods that are typically loaded with hormones and pesticides at other regular run of the mill grocery stores. The key is to go in with a budget in mind (e.g. spend $50 bucks on protein, $20 on fruits and veggies, and $10 on miscellaneous items) only buying what you need.

5.) A Gift Certificate to a Massage Therapist

Most of us are crazy busy and super stressed out during the holiday season and nothing eases the tension like a good massage. I don’t know anyone that wouldn’t be happy with a massage, unless you know someone who doesn’t like to be touched. It’s nice to be pampered on occasion, and though the foam roller I mentioned above can do wonders for the majority of your body, nothing can alleviate tension in your upper back, neck, and head like a good massage therapist!

With the right therapist, you can also work on nagging injuries, painful scar tissue and learn techniques on how to manage it after the massage is over.

We have gift certificates for an excellent sports massage for $75 to $90 depending on your budget. You can purchase a gift certificate here or email/call us and we will hook you up.

6.) Supplements that Work: Protein Powders, Fish Oil, Multi-Vitamin

I have helped hundreds of people lose thousands of pounds of fat. In my journey, I have found only three supplements to be a mandatory part of the optimal fat loss program: protein powders, fish oil, and multi-vitamin supplements. I know this seems like a strange gift, but many times, this is something that someone wants but won’t spend on themselves and could create a new life changing habit.

Protein powders provide great liquid workout nutrition and a convenient meat alternative for on-the-go snacking. For a protein powder, look for a brand low in sugar and carbohydrates and with a mix of both whey and casein (fast and slow absorbing proteins).

Fish oil, or more appropriately entitled an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition. Studies show that krill oil provides the most effective dosing of EFA’s.

A multi-vitamin provides keys vitamins and minerals that are tough to obtain unless your diet is near picture perfect. I don’t know about you, but I like to cover my bases when it comes to my health. Be sure to choose a multi-vitamin supplement that is made from whole foods rather than synthetic materials, in addition to being made specifically for your gender.

You can find these items here: Protien Powder EFA, Multivitamin

If you make a purchase, let me know and I will send you a BONUS gift for yourself or to share with the person recieving the gift: SMOOTHIES 101 RECIPES – a guide to making delicious and nutritious protien shakes.

7.) Fitness or Nutrition Book or Subscription to Fitness Magazine

Everybody needs bedtime or bathroom reading baby! If you have just read a good fitness book that you know a friend or family member would benefit from, hook them up with their own copy. Better yet, people love magazine subscriptions. Personally, I am a big fan of Cooking Light, Health, Shape, Clean Eating and Vegetarian Times. These magazines are filled with tons of nutrition, fitness, wellness and lifestyle tips. Some great books that I always highly recommend are Ultrametabolism, The Coconut Oil Miracle, The Omnivores Dilemma (just to name a few).

8.) Polar Heart Rate Monitor

If the person on your list is serious about keeping track of their goals then they will need to know where they are at so they know where they are going with regards to heart rate, calories, mileage and more there are many varieties of the heart rate monitor that can help keep track. Check out Heart Rate Monitors Here

9.) A Gift Certificate to a Group Fitness Program or Personal Training Program:

You knew I wouldn’t leave this out! Group personal training provides a fun and exciting team environment that guarantees better results than a regular gym membership.

Look for a local fitness program with tons of social proof (client testimonials, especially in the form of pictures and video) to make sure they have a solid reputation and a bunch of raving fans of people just like you. 

If there is a person on your list that could use the guidance of a fitness professional and needs a program that will regress or progress them safely and effectively then there is no better gift than a gift certificate to Napa Valley Adventure Boot Camp (Napa/Sonoma/St. Helena) you can purchase a 3 week life altering trial for only $87.

I hope this post helps you with giving a gift or perhaps, you can forward it to a friend or family member that is looking for a gift for you ;o) Pass it on or share it on FB.

I would love to hear some of your favorite health, wellness and fitness gift ideas… leave a comment for us!
Enjoy your holidays and have a very happy, healthy and safe New Year!

Tiffany & Jeff Larson

http://www.NapaBootCamp.com

Napa Boot Camp’s 4 Tips to Stay Fit for the Holidays

Well if the last few days are any indication you know how hectic the holidays can be. We all easily get stuck in the mode of skipping our workout so that we can squeeze in more holiday errands, shopping and parties.

From experience I know how terrible it feels to sacrifice all the hard work put in to get lean muscle mass and better fitness levels only to lose it all during the ‘holiday season’. One major reason why; when you lose lean muscle mass, you will lower your resting metabolic rate, which is approximately 60 – 75% of your total daily calorie burning. So what happens is every day you will start burning fewer calories which puts you right in harm’s way of nasty, unwanted body fat during the holidays and really until you decided to get back on the wagon.

In addition, when you substitute holiday busy-ness for your much needed workout you lose strength and then the next time you go to work out your performance will be below average. So you literally took 3 steps forward and 4 steps back, what a waste of perfectly good muscle and strength.

There are so many sharp ways to maintain or even better yet, increase the calories you burn per day, both from exercise and from your normal daily activities in order to stay fat free this holiday season. Below are some tactics to maintain and/or increase your current amount of lean muscle mass and maximize your daily calorie burn to best save yourself from the dreaded holiday fat expansion!

1.) Make sure one of your workouts is an intense strength training session each week

Studies show that a mere single strength training workout session per week during times when you cannot train as frequently as you normally do is an effective way to maintain your current levels of strength and lean muscle mass. So, to best maintain your strength and lean muscle mass, shoot for at least one good strength training workout per week to stay buff during the holidays and to prevent unwanted regressions in fitness. To best prevent weight gain, aim for three total body strength workouts per week. To maximize fat burning, perform at least 3 interval training days, interval training burns 9 times more fat than traditional aerobic workouts.

2.) Hit Your Totals

Your body is a dummy. Not to be mean but your body can’t differentiate between 100 push-ups performed in a row versus 100 total push-ups performed in a day. When you honestly cannot find a five to 20-minute time slot to complete an effective total body workout, look for hidden chunks of time during the day to get in a certain number of daily repetitions for a certain number of exercises that work your entire body. Got a free moment from now until you need to take the turkey out of the oven? Then, bang out 10 push-ups, 10 rows, and 20 squats. Using this method throughout the day will lead to big numbers by the end of the day that will burn the same amount of calories in addition to creating similar muscle building effects as if you did all of the exercises at once during a single workout. In addition these shorter bursts enable you to insure you have perfect form and technique. As Pavel puts it, ‘greasing the groove’.

It is important to note that this “Hit Your Totals” routine is merely a back-up option to the ideal 20-minute interval training workouts which are scientifically proven to burn nine times more fat than ordinary exercise. Short rest periods between exercises create the optimal hormonal environment for rapid fat loss and lean muscle gain, where as the long rest periods (full recovery) between movements do not.

Make sure to pick multi-joint, compound movements that hit as much of your body’s major muscle groups in the shortest amount of time possible (e.g. squats, deadlights, lunges, push-ups, rows, etc.).

3.) We don’t need no stinkin’ machines

Machines have made us an incredibly out of shape and overweight society. This holiday season make it a point to not use them! Now I don’t mean to say that you cannot drive to the mall during the holidays. However, when you get to the mall, try to park further away so you can do more walking to get inside. Avoid using elevators and escalators and opt for the stairs; all those steps truly do add up. Instead of having your naughty kids carry the bags, burn more calories by carrying the bags yourself (sorry, I had naughty kids while I was writing this ha-ha). Stay on your feet as much as possible and resist the temptation to let a robot or machine do the work for you.

4.) Engage in more outdoor holiday activities

Since we don’t get much snow here it will be hard to have incredible snowball fights. However, we have perfect weather for a family hike or a touch football game. You will have so much fun you won’t even realize all the calories you just burnt. Get outdoors this holidays season, make a new tradition to go for a nice long walk after your holiday dinner. Once again, all these calories here and there truly do add up and could make a difference between you fitting in your pants or ripping your pants by the time the clock strikes midnight this New Year!

Napa Boot Camp’s 9 Tips to Control Holiday Weight Gain

Through the years I have found out the hard way I need to keep my nutrition in check during the holiday season. There are tons of ways to keep the holiday feasting under control try some of these helpful hints to give yourself the blessing to stay social and to be able to indulge in moderation without with busting the zipper on your little black dress before the New Year:

1.) Hydrate
Not only should you drink lots of water to hydrate your body, flush out toxins and look and feel better but water takes up space in your stomach and really does decrease your appetite. Try to drink at least 1-2 glasses of water before you dig in to those holiday meals. You will have a hard time going for that second plate with a belly full of food and water. (Bonus tip, throughout the day, squeeze some lemon in your water, it helps with water retention and makes water just a bit more interesting.)

2.) Watch Out for Empty Liquid Calories
Let’s do the math, if you consume 500 calories per day from liquid calories such as soda, alcohol or fruit juice for 7 days you have racked up 3,500 extra calories or 1 pound of extra fat just from your drinks! Choose food calories that are nutrient rich over empty liquid calories, the food will fill you up and provide some nutrition where as soft drinks and cocktails will not. High sugar or alcoholic beverages are likely to make you crave more sugary, high carb food in particular. Something you may not know is that you can’t begin to burn fat until the alcohol has processed out of your body and alcohol lowers your Leptin levels which increases hunger and decreases your body’s use of fat for fuel. Not to mention to much alcohol can prevent the fat burning process from resuming until several days later and/or even cause unwanted fat gain and thus set you back as little as a few days to as long as a full week! If you are looking for the best holiday beverage to drink lots of, refer to #1.

3.) Don’t Starve Yourself Before Holiday Meals
You may think that refraining from food before your cheat meal is a good idea but actually it will just lead to overeating foods that are very high in sugar, fat or both. Your body has a primal instinct and if it hasn’t had food in several hours it expects starvation or famine so the next time it gets food it stores it as body fat. It is for survival, it may need the energy later because you have led it to believe it may starve. Don’t trick your body into thinking it is going to starve and to save the fat for later and eat every two to four hours as you normally should to prevent yourself from becoming a ravenous, fat-storing beast this holiday season! (Bonus Tip: before you leave for a holiday party, or family dinner, make a protien shake and drink it before you leave, you will be way less likely to over do it when you get there.)

4.) Try Not to Pig Out
Do you find pleasure in that feeling that your stomach is pushing on your heart because you are so full? Don’t put yourself through that pain. You know how much food is appropriate and how much is too much so eat until you are satisfied and be conscious of that point. Just remember that lean people do not binge on food. You need to understand that the holidays are not a free pass to eat as much as you can before they close the buffet down. Enjoy your favorites in moderation and you will feel better about yourself and your eating habits. The pain of discipline is less than the pain of regret….

5.) Put the Healthy Stuff First
There are always healthy choices at holiday meals; there is a protein like turkey, prime rib or seafood, generally fruit and almost always a vegetable. Do what your mother always said and eat the healthy food first and then you can have the treat. You will actually have less room for the unhealthier, higher calorie treats. At least this way you know your body is getting in some good nutrition and you are not putting yourself at excessive risk for sickness and/or other health concerns.

6.) Prepare Wisely for Your Holiday Events
You will decrease your cravings at the snack table if you consume a high protein, high fiber meal about an hour before your holiday event. My favorite strategy is to drink a protein shake with added fiber and healthy fats then I am satisfied before the holiday party.

7.) Get Back to Normal as Soon as You CanI know that the holidays roll around once a year and you are going to want to have a piece of your grandma’s pie and eat a few of your favorite holiday candies and partake in one or two egg nogs. So do it. Then get right back on the wagon. Remember weekly caloric intake is far more important than daily caloric intake. So if you are using a 2,100 calorie diet to maintain your current weight and you over do it today, then average out the rest of the week. The worst thing you can do is to have a ‘forget about it’ attitude; you control what the next step is.

8.) Portion ControlTry to eat only half of all the servings of unhealthy food that you choose. Half of the portions equal half the calories!

9.) Claim Your Vigorous Workout Before/After Your Big Meal
I have to recommend some activity. The best options will be 20 minutes of circuit resistance training or cardio interval training. If nothing else, get out and go for a walk after dinner. Or if you can join us on Thanksgiving morning for our Toys for Tots- Boot Camp Class…. :o)

Be sure to enjoy your holidays but do it without taking 2 steps back, be ahead of the game come New Years Day!

Make your ‘better, best”….

Hope you had a great weekend, despite the November like weather here in the Valley
:o(….. oh well, just make the best of it right?

We have a couple of great things coming up this week, and beyond so I have shared some of that info below….

I wanted to share a quote with you and hopefully get you revved up for another week of stellar performance.

“Good, better, best; never let it rest till your good is better and your better is best.”
This is a great quote considering our testing we did last week and the improvements we can make as we move forward.

I often ask myself, especially during fitness, but in many other areas too…. “is this the best you can do?” “Come on Tiffany you have more in you and you can squat deeper, run faster, lay more out on the line….”

Do you ask yourself that question each time you set forth into your workout? Do you take the time to turn inward and check yourself? Tune out the chatter for a second and talk with yourself…….

I encourage you to take a look….and encourage yourself be better.

I also encourage you to break out of your norm. If, in a 50 second work period you can do 15 push ups, why not progress yourself and start doing push ups from your toes, yes maybe you are only going to get half that number but you are getting better and still working equally as hard (if not harder). Maybe you have rest at the bottom, maybe you lower down on your toes and raise up on your knees, but you are working towards a better push up.

When you squat, are you going as deep as you can? Why not try to do 10 squats, lower than the bench rather than 30 ‘kind of’ squats. Range of motion is just as important has amount of reps. Your body will thank you for giving it something different and giving it a new challenge. Have you ever squatted with your butt to your ankles with accurate spinal alignment? Maybe that is something to try for! How low can you go?

If you have been using the same size weight for more than 3 camps, it is time to move up! Let your body know its time to try something new, we are going to ‘adapt’ to a new challenge. If you have been doing the same weights for months now, you have ‘adapted’ your muscles have ‘adapted’ ……… once you have ‘adapted’ you are kind of wasting your time, so move it on up!

When you sprint, are your running like a pit bull is chasing you or are you running like a jog through a pasture of beautiful daisies? Try, pushing that a little harder, see where you can take it……. you might surprise yourself.

Now listen, I realize that some of us (myself included right now) may have certain modifications we need to make for certain exercises, but don’t lean on that. Don’t let it be the reason you don’t work harder at other things. One of the great things about this camp is we can modify anything and anyone can do it. But make sure that you don’t let your modification of one thing hold you back from others. And if you don’t have any modifications, then don’t hold back, go to that place just outside of your comfort zone, get better, get results, surprise yourself and build up your confidence! It is the best place to be in my opinion!

Ask your coaches for progressions on how to get better, let them help you move to that next level! They will be ecstatic that you are wanting their help to go there!

Tell me how you do with this over the course of the next week……. I love to hear your success!

Okay now onto some upcoming events….

Suck It Up Saturday
A.B.S.= (Abs, Butt, Shoulders)

This class is going to target those abs, butts &
shoulders. It should be awesome for all those looking
to get better, tighter and stronger in those areas!
Jeff’s been dying to give you this class for awhile…..

Saturday, 5/21 @ 8am
$15 Members/ $20 Non-Member(guests)

934 Enterprise Way, Suite D

15 people only – must reserve a spot by email.

Nutrition Talk
We will go over fat loss strategies,
how to eat for optimal fat loss. We
will go over all your questions regarding
nutrition, meal plans, when to eat, what
to eat and how to get the body you want.
This is a very interactive talk.

Saturday, 5/21 @ 9:15 am

934 Enterprise Way, Suite D

RSVP via email.

Napa River
Rock & Stroll – Join The Team!

Saturday, 9/24/11 @ 8:30am

Search for the
Napa Adventure Boot Camp Team

Have an excellent week everyone!!!!!!!!!

Can’t or Won’t ? And some updates…

I have some fun, new, exciting stuff below. Be sure to read this email….

First, just a quick note on something to think about this week….

The difference between “can’t” and “won’t”…..

I get a lot of phone calls and emails and Jeff talks with many of you on a daily basis…. Here are some examples of things we hear on a regular basis (if these don’t apply to you, just skip):

– I “can’t” follow the meal plan…. I am just too busy. (Which might mean, I “won’t” follow the meal plan because my goals and my health are not important enough. However, if my boss needed me to work overtime I would, and I would drive to extra games and practices if my kids wanted to do extra sports and I“won’t” ask my partner (husband/wife) to support me because their time is more important than mine.) If this is you, I encourage you to make the time, to put your health and your goals back on the priority list and let the people in your life know that you could use their support, boss, kids, hubby, friends. What’s good for the goose……. Well you know what I mean. Stop making yourself last place, or none for that matter.

– I “can’t” lift that (fill in the blank) (sandbag, kettlebell, dumbbell medicine ball). (Which might mean, I “won’t” TRY to lift that because I have never done it before and I am worried or scared that I won’t be able to OR I am worried or scared that lifting heavy weights will cause me to bulk up.) If this is you, I encourage you to try new things frequently. You would be amazed at what you can do and what kind of progress you break into when you break out of your comfort zone! What is wrong with trying? Grab Jeff, or your trainer and say, I want to use that heavier item, will you walk me through it real quick so I can do it safely…. I want to see what I am capable of! (of course if you are modifying for injury like I am right now, wait until you are better :o) And remember, heavier weights means less reps, but NOT less work. AND women, we can’t bulk up at boot camp. Getting “bulky” or large defined muscles requires a VERY specific diet and supplementation and a VERY specific type of training and lifting a heavier weight a few days per week at boot camp WILL NOT make that happen. It will however, help you get stronger, and more confident and burn more fat.

This week I want you to look and listen to the times that you say I can’t….. I can’t get to camp, at 5:30am… I can’t stop drinking wine to reach my goals, I can’t give up Starbucks, I can’t run, I can’t workout at all because of my (fill in the blank) hip, shoulder, knee, ankle, foot, etc…. You know what I mean.
Instead, ask yourself, is it I “can’t” or I “won’t”? And if it I REALLY is I “can’t” ask yourself this, WHAT CAN I DO? Can I walk part and run part? Can I modify camp to meet my needs? Can I get to bed earlier to get to camp earlier so I will get it done? Can I ask for help?

Put away the I CAN’T hat because it is sooooo last year! Break out the I CAN hat this week. I know that you CAN, so see what you CAN accomplish this week!

And if you need help, let me know!

NOW FOR THE LATEST NEWS!

Congratulations!
A BIG Congratulations to all the campers from Napa, Sonoma & St. Helena
that participated in our Spring Into Action Transformation Contest that just
ended on Saturday. 70 people lost over 708 pounds in only 6 weeks!!
Most of them losing between 10 – 30 pounds each. So exciting!!

1st Place Winners – $350 Each – Total Reduction 9.9%
Team St. Helena!
Brent Pierce (28lbs.)
Max Katzmartsic (31lbs.)
Brandy Mills (15lbs.)
Kevin Mills (19lbs)
Lisa Wicker (12lbs)

2nd Place Winners – $250 Each – Total Reduction 8.4%

Team Chatty Cathy’s
Kelly Leonardi (14lbs)
Colleen Harder (20lbs)
Kim Jackson (10lbs.)
Heather Nations (5lbs)
Dayna Giannacoli (14lbs)

3rd Place Winners – $150 Each – Total Reduction 7.4%
Team Fab-U-Less Friends
Katey Taylor (17lbs)
Anne Rossitter (16lbs)
Elizabeth Moore (9lbs)
April Hunter (15lbs)
Tiffany Kuehl (14lbs)

Suck It Up Saturday:
Band Stretching for Recovery & Performance
Saturday 4/23 @ 9:30am

Everyone has been asking for this class, if you have a stretch band
you will need it for this class, if you don’t we have them for $20.
Once you know how to use the band you will be able to
use it at home and at camp for optimal stretching and
recovery work. But also use it while traveling or during week off for an
“in room” workout.
You will learn the dynamic stretching routine that Jeff uses and
band techniques to improve performance.
You will feel better after leaving this class!

934 Enterprise Way, #D
Open to 15 people to Reserve a Spot Email me info@napabootcamp.com .
$15 (bring your own band)
$35 (we provide band)

Free Kids Camp!
Tuesday 4/19 & Thursday 4/21
934 Enterprise Way, #D
3:45 pm 6-9 Years Old
4:20 pm 10-13 Years Old
To Reserve a Spot for Your Child:
Email or Call Us
info@napabootcamp.com OR 707-479-0966
See The Kids in Action Here

NEW -Weekend Warrior Boot Camp
Starts 5/14

*Boot Camp Saturdays 8:30am
*Boot Camp To Go Home System
*Meal Plan by Registered Dietician
*4 Saturdays Per Session in Napa

$87 per month Warriors Only
$47 boot camp package add on

Reserve Your Spot By Emailing
info@napabootcamp.com

NEW -Semi Private Training
(3) – Four Week Sessions
5/10/11 – 8/12/11
Tuesdays & Thursdays
11:45am to 12:45pm
This is designed for someone that wants
more personal attention than a large group
session offers. But at a fraction of the
cost of personal training.

This is a unique opportunity to work with
Jeff Larson in a much smaller venue, focusing
on your more specific needs. You will receive
a personal fitness program based on your
goals that will enhance your boot camp
experience and move you closer to your goals.

4 monthly payments of $159

Only 3 spots still available, reserve your
opportunity by email Info@NapaBootCamp.com

Napa River Rock & Stroll – Join The Team!
Saturday, 9/24/11 @ 8:30am

Yay! This is my favorite event of the year.
and for such a great organization…
Cope Family Center
We have lots of fun with all of our campers every year!
Register Here Search for the Napa Adventure Boot Camp Team


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Upcoming Events

January 8th -
8am -New Camper Orientation
9am -Sonoma Nutrition Talk

January 9th - all classes
New Camper Trial Begins
Register at:
www.NapaBootCamp.com

January 14th - 9am
Suck It Up Saturday

January 21st
9 am - Maximize Your Metabolism #1

January 26th
3:30 to 5:30pm
Boot Camp Body Transformation Contest Weigh In

January 28th
9 am -Maximize Your Metabolism #2
10 am -Boot Camp Body Transformation Contest
Kick Off Party
Register at:http://northbayadventurebootcamp.com/site/contest.php