New to Bootcamp
Things to consider:
• Bring your mat and hand weights to every class.
• Bring a towel, you will sweat! Get used to it.
• Bring your Stability Ball inflated to your designated ball class (ask your trainer).
• Arrive to class at least 10 minutes early – we begin on time – we don’t want
to leave you behind.
• If you have an injury or concern, please let us know so that we can offer
you a safe modification.
• Reaffirm your commitment to the program and yourself every day – even if
that is at 6 am!
• Classes cannot be carried over into the next months’ session. If you do
miss a class, please make every effort to make it up during the session that
you are registered for.
• Know your start time and location schedule.
• You will get out of Cardio Core Fitness what you put into Cardio Core
Fitness. We supply you the means but you must provide the power.
• If weight loss is one of your primary goals – put as much effort into your
food choices as you put into exercising – weight loss is 70% what you put
in your mouth. You know what is good and what is bad – fruits,
vegetables, whole grains, fish, nuts and lean meats are good –
cheeseburgers with fries are bad. We know you know this.
• We are not nutritionists. We are fitness instructors. But we can offer you
dietary assistance in form of websites and people you can talk to for
support with your menu choices.
Equipment:
You can purchase the following items from your instructor - contact them to confirm prices:
Mat
Stability Ball
5lb dumbbells
8lb dumbbells
Attire:
Remember: we are outdoors so you want to prepared for Vancouver's unpredictable weather!
For warm weather consider light layers, such as a tank and a top tech top for use during warm up and cool down. Consider sunscreen and bug spray.
For cool weather, you should avoid cotton attires since they get wet easily. Also, when it gets wet, it doesn't only stay wet, it even gets cold quickly. For clothing that dries quickly and wicks moisture away from your skin, buy clothes with synthetic fiber materials (e.g. Capilene and polypropylene).
During rainy or snowy weather, the common outdoor wear is Gore-Tex. This material sheds water and allows perspiration wicked from your skin to pass through its outer shell.
- Base Layer Winter Clothes. Wear a layer of soft synthetic fabric (e.g. polypropylene or Capilene) against your skin. The Base Layer can be a collection of long underwear, shirt or tights.
- Middle Layer Winter Clothes. Considering the temperature, you may need to add a middle layer such as a vest, hoody or a synthetic fleece jacket.
- Outer Layer Winter Clothes. Some type of outer layer will be needed during wet, windy, or very cold days to repel wind, water, or both. You may use a wind- and waterproof jacket for your outer layer.
- Activity Accessories. For your hands, use gloves or mittens as protection. Put on something such as a headband or a hat since up to 50-90% of your body heat is loss through your head. On your feet, athletic sport socks that wick moisture.
We have paired up with Stomtech to bring high quality, high design and functional athletic apparel! Click to Visit our Store
Fuel
Now that you are on your way to a healthier lifestyle you more than likely have a lot of questions on nutrition. I am going to touch on some of the more frequently asked questions and concerns.
Do I eat before or after my workout?
Everyone you talk to probably has a different answer for this one. The bottom line for eating before your workout is to do what works for you. We are firm believers that it is important to put something in your tummy before your workout. Adding fuel to the fire helps regulate your blood sugar and kicks your metabolism into gear. Some studies show that since you haven't eaten in approximately 7 hours your body is already in the "negative" mode and will draw directly from your fat stores. Do whatever works for you. Some people can't eat before a work out and some people can't workout unless they have a little something to eat.
Here are some suggestions for fuel which you should try and consume approximately 30 minutes before your workout.
- whole wheat bagel with peanut butter
- small banana with peanut butter
- kashi bar
- 1/2 an apple with a piece of cheese
- 1 slice of whole wheat bread toasted with almond or peanut butter
It is very important to try and eat within 30 minutes after your workout. Try to include some carbs and protein. Maybe a bowl of whole grain cereal with milk, fruit and a glass of OJ; or some scrambled eggs (3:1 - white to yolk) with toast.
Your body is working hard and the fire has been started. You must continue to keep the fire burning all day long by adding fuel (food) to the fire.
How many times a day should I eat?
You should aim to eat at least six times a day. Now that doesn't mean six complete meals - it means three meals and three snacks... or even three meals divided into six meals. You want to aim to have something every three to four hours to maintain your sugar levels and your energy. When we wait too long between meals we often are so hungry that we reach for whatever is fast and easy.
Drink throughout the day and the next time you feel hungry (and your next meal/snack isn't for awhile) more often than not you are thirsty so drink up!
| Your Ideal Caloric Intake |
| How many calories should I take in a day? |
To figure out your ideal caloric intake you first need to determine your basal metabolic rate, or the amount of energy (calories burned) used by the body under resting conditions. Keep in mind here, that the more muscle you have on your body, the more energy (or calories) you will use while resting. This is why transforming body composition (reduce body fat and increase muscle) will support achieving ideal weight in the long term. |
| What is my BMR? |
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men: BMR = 660 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years) |
Harris Benedict Formula |
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
1. If you are sedentary (little or no exercise) : 1.2
2. If you are lightly active (light exercise/1-3 days/week) : 1.375 3. If you are moderately active (moderate/sports/bootcamp 3-5 days/week) : 1.55 4. If you are very active (hard exercise/sports/bootcamp 6-7 days a week) : 1.725 5. If you are extra active (very hard/sports+physical job or 2x day training): 1.9
*Most of our bootcamper’s can categorize themselves as “moderately active” or “very active," depending on how often they attend workouts (frequency) and how hard they work (intensity)*
BMR x factor depending on activity level = caloric intake per day to maintain your current weight
|
You can achieve weight loss by increasing your caloric expenditure (exercise) or reducing your caloric intake (eating less!). The combination of both will ensure long lasting weight loss, as long as you do it right.
If you are going to reduce caloric intake do it safely. Reducing calories by 15% - 20% of your daily maintenance needs is a good start. And remember, sustained weight loss is impossible without increased, regular exercise. |
6 Post Workout Snacks
Protein Shake with Banana "After a workout, you want ample protein combined with a carbohydrate," says Reisinger. A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy.
Recommended Serving Size: 2 scoops of whey protein powder combined with water and 1/2 banana, 250 calories
Peanut Butter and Banana on Rice Cakes
If you're craving something more substantial after a workout, a healthy peanut butter and banana sandwich will fit the bill. Instead of bread, smooth your peanut butter onto two brown rice cakes for extra fiber (without empty carbs). And while you may usually avoid bananas because they're too full of sugar, eating one after a workout is just fine. "This is one of the only times I recommend a high-glycemic carbohydrate source such as banana, because the uptake will be rapid," says Reisinger. Translation: It'll replenish your energy quickly.
Recommended Serving Size: 1/2 banana, 1 tbsp. peanut butter, and 2 brown rice cakes, 215 calories
Hummus and Pita
Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that'll keep you fueled for hours.
Recommended Serving Size: 1/4 cup hummus with 1 whole wheat pita, 275 calories
Yogurt and Fresh Berries
Protein makes sense after a workout, since it contains amino acids that help build muscle. "Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up," says Reisinger. Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy.
Recommended Serving Size: 1 8-ounce container of plain, low-fat yogurt with 1/2 cup berries, 180 calories
Tuna on Whole Wheat
What could be more filling after a workout than half a sandwich? And when you choose its filling wisely, you'll be building muscle while you eat, too! "Research shows that carbs and protein together have a better response to post-workout recovery," says Reisinger. Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole wheat bread is an ideal protein/carb mini-meal.
Recommended Serving Size: 4 ounces water-packed tuna and 1 slice whole wheat bread, 220 calories
Turkey and Cheese with Apple Slices
If you're not in the mood for a sandwich, skip the bread and eat the fillings on their own! Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll up for a quick, high-protein, eat-on-the-go snack. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs.
Recommended Serving Size: 4 ounces deli turkey, 1 soft cheese wedge, and 1 apple, 240 calories
You can still register during race kit pickup. 
Shirt $25 value
