12 Months of Unlimited Boot Camp – Save Up To 40%! |
VIBC - There's still time! Get up to 5 months FREE! Save almost $1,000!
How many extra calories do you have to burn to lose 1 pound of body fat? Answer: 3,500. During one day of boot camp, most of our campers burn 500 to 650 calories. One week of boot camp gives you the ability to lose one pound of body fat from just the workouts alone. Following your free customized nutrition tracker and tracking your daily caloric intake gives you the ability to lose at least 2 lbs per week. That’s 8 pounds per month, 24 lbs in 3 months, 48 lbs in 6 months…
If your goal is to lose those last 10 to 15 pounds and keep them off for good, then we have the solution for you! Won’t bathing suit season be great when you’re the one at the pool or on the lake with toned arms, lean legs and tight abs?!
Fitness is not a sometimes thing, it’s an everyday thing. The VIBC (Very Important Boot Camper) club helps you make fitness a part of your daily life. Austin Adventure Boot Camp gives you highly effective fat burning workouts, nutritional guidance, measured progress reports, guaranteed results, motivation, friendship and fun. The VIBC club rewards you for committing to making 2010 your fittest year ever.
So what’s the bottom line? If you’re already enrolled in January’s camp or if you want to start in February,sign up for VIBC now and get almost 5 months of boot camp - FREE! If you plan to attend boot camp more than 6 times this year, then there is no reason to not take advantage of this offer. Commitment to make 2010 your fittest year ever!
As a VIBC club member, you will receive a special Austin Adventure Boot Camp drawstring bag, exclusive long sleeve t-shirt, and water bottle. Plus, you will also receive VIBC only perks which include special shopping nights, coupons and offers throughout the year only extending to you.
We are only accepting 30 VIBC members for 2010 and
we have 10 spots remaining.
This offer expires 2/05/2010. (Payment options available)
Visit our website for more information. |
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10 Easy Ways To Cut Your Salt Intake
What’s Harmful About Sodium?
High levels of sodium can cause the body to retain too much fluid. This can be harmful to people with high blood pressure or heart, liver or kidney diseases. People with these conditions should be especially careful about sodium intake.
The USDA recommends that we need to choose and prepare foods with less sodium. The average American adult consumes about 2,500 to 5,000 milligrams of sodium a day. But we only need 1,100 to 3,300 milligrams, or about 1/2 to 1-1/2 teaspoons. That can be a pretty big difference.
Where are we getting so much sodium in our diets?
Think about all the times we add salt during cooking or as a seasoning to a prepared meal. Surprisingly, our own salt shaking doesn’t compare to the major sources of “hidden” sodium in our diets found in processed foods and baked products. Some examples include salad dressings, mustard, meat tenderizer, cheeses, instant foods, pickles, canned vegetables and soups, salsa and barbecue sauce. Even common medications such as antacids, laxatives and cough remedies contain sodium compounds.
The keys to watching our sodium levels are to be aware of which foods have a high sodium content and to limit how much of those foods we eat. Practice checking the nutrition facts labels of packaged foods for the exact sodium content per serving. Some label terms can help our purchase decisions:
| Term |
Meaning |
sodium free or
salt free |
less than 5 milligrams of sodium per serving |
| low sodium |
140 milligrams or less of sodium per serving |
reduced or
less sodium |
at least 25% less sodium than the food’s standard serving |
| light sodium |
50% less sodium than the food's standard serving |
unsalted or
no salt added |
no salt added during processing, but could contain naturally occurring sodium |
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Steps to Reduce Your Sodium
- Limit your use of the salt shaker. Try a shaker with smaller holes.
- Substitute salt seasoning with other flavorings, such as onion, garlic, lemon, vinegar, black pepper, or parsley. Try Mrs. Dash seasonings (salt-free, MSG-free).
- Choose fresh, frozen or canned vegetables without added salt.
- Cook fresh or frozen fish, poultry and meat more often than canned or processed forms.
- Compare the amounts of sodium in various brands of frozen dinners, packaged mixes, cereals, cheese, breads, salad dressings, soups and sauces. Sodium content varies widely among different brands.
- Rinse canned beans and vegetables to remove added salt before cooking.
- Choose foods labeled “low sodium,” “reduced sodium” or “sodium free.”
- Know how much sodium is in your favorite condiments, especially soy sauce, steak sauce, ketchup and salsa. Limit your intake accordingly.
- Avoid foods with MSG (monosodium glutamate), particularly when dining out. You can ask to have your meal prepared without MSG.
- Try to limit your daily sodium intake to less than 2,300 milligrams.
Getting a balanced diet with more fruits and vegetables is more important than obsessing over one ingredient, like sodium. It’s good to be mindful of how much sodium you’re taking in, but concentrate more on an overall nutritious diet.
| Facebook: Join Our Fan Page! |
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Join us on Facebook and be the first to know about upcoming camps, events, and specials! Also, connect with other boot camp coaches and campers from around Austin. Join Now!
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| Calling All Coaches! |
 Do you have what it takes? Austin Adventure Boot Camp is growing – again, and we need you! Does inspiring others inspire you? Are you a leader who practices what you preach? Are you an ex-collegiate athlete who continues to make fitness part of your daily life? Has anyone ever asked you “how do I look like you?” while reaching out to feel your arm muscles? Are you a walking example of the fit, healthy lifestyle? Do people like to be around you because of your good energy and genuine concern for others? Does helping other people reach their goals motivate you? Would you like to significantly supplement your current income while working approximately 2 hours per day, 4 to 5 days per week?
If you answered “yes” to the majority of these questions, then you might have what it takes to be our next successful boot camp coach. Personal training certification and equivalent background (or applied experience) is required. Please email your resume to: coach@atxbootcamp.com
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| Add Seasoning To Add Flavor To Your Food
The flavor of many foods can be enhanced without using calorie-laden sauces and gravies. Here are some great ways to use herbs to “spice up” your meals and bring out the natural flavors of your food. Don’t be afraid to experiment—try small amounts of several seasonings to find the right combination.
Meat Seasoning
| Meat |
Seasonings |
| Fish |
basil, bay leaf, curry, dill, dry mustard, garlic, green pepper, lemon butter, lemon juice, marjoram, mushrooms, paprika, parsley, tarragon, thyme, or tomato |
| Poultry |
basil, cranberry sauce/relish, ginger, fresh mushrooms, marjoram, paprika, parsley, poultry seasoning, sage, summer savory, or thyme |
| Beef |
bay leaf, butter, chive, dry mustard, garlic, green pepper, marjoram, mushrooms, nutmeg, onion, pepper, sage, thyme, or tomato |
| Veal |
apricots, basil, bay leaf, currant jelly, curry, garlic, ginger, marjoram, mushrooms, oregano, pepper, spiced chervil, or summer savory |
| Lamb |
curry powder, basil, garlic, mint, mint sauce/jelly, onion, oregano, parsley, pineapple rings, or rosemary |
| Pork |
apple juice, applesauce, garlic, marjoram, onion, sage, spiced apple, or spiced crabapple |
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Vegetable Seasoning
| Vegetable |
Seasonings |
| Asparagus |
chives, herb butter, or lemon juice |
| Green Beans |
dill seed, chives, lemon juice, nutmeg, marjoram, onion, rosemary, or scallions |
| Broccoli |
lemon juice |
| Cabbage |
dill seed, or mustard dressing/paste |
| Cauliflower |
nutmeg |
| Corn |
chives, curry, onions, or parsley |
| Peas |
chervil, chives, fresh mushrooms, lemon juice, mint, onion, or parsley |
| Green Peppers |
chives, curry, onions, or parsley |
| Potatoes |
green peppers, mace, onion, or parsley |
| Squash |
allspice, basil, ginger, mace, or sautéed onion |
| Sweet Potatoes |
glaze of cinnamon/nutmeg, or escalope with apples & sugar |
| Tomatoes |
basil, chives, curry, marjoram, onions, or parsley |
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12-Week Challenge Update: 70 Pounds In 3 Weeks! |
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We are now 4 weeks into our 12-Week New Year, New You Body Transformation Challenge, and so far 10 women have really stepped up their game! These women have committed themselves to 12-weeks of rigorous exercise both at boot camp and own their own. They have vowed to eat healthy and make better food choices. They have changed their mindset and their attitudes. And it shows! In just the first 3 weeks, 6 of the 10 the participants have lost 5 or more pounds and 2 of the contestants have lost over 10 lbs! It’s sure to be an exciting race to the finish… |
| Place |
Name |
Location/Time |
lbs Lost |
% Weight Lost |
| 1 |
Anna Luna |
Southwest 5:30 AM |
14 |
8.38% |
| 2 |
Trish Flanagan |
Southwest 5:30 AM |
11 |
5.70% |
| 3 |
Lauren Lewis |
Southwest 5:30 AM |
8.2 |
4.84% |
| 4 |
Audrey Timkovich |
Northwest 5:30 AM |
7.4 |
4.26% |
| 5 |
Ginny Luxton |
Southwest 5:30 AM |
5.2 |
3.45% |
| 6 |
Rona Cowand |
Southwest 5:30 AM |
6.4 |
3.32% |
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Still in the running for top prize: Sandy Cumpian (NW 5:30 am),
Jenny Mattox (BC 5:30 am), Debbie Long (BC 5:30 am), Blair Toungate (NW 6:30 pm). |
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| Total Weight Lost In 3 Weeks: 68 lbs |
| Avg Weight Lost Per Week: 2.39 lbs |
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Next 12-Week Challenge Starts March 29!!!
Don’t you deserve be the next success story? If you are exhausted with not being motivated to work out, not knowing how to work out, not seeing results when you do work out, not knowing how to eat, what to eat, when to eat (or not eat), or how to prepare tasty, healthy foods that will fuel lean muscle and ignite your metabolic fat burning process, then this challenge is your solution!
Starting March 29, 2010 you will have the opportunity to join Austin’s most successful 12-week weight loss challenge and our second annual 12-Week Amazing Body Challenge. So what’s in it for you? You will receive: 3 months of unlimited boot camp with expert fitness and nutritional guidance; plus bonus seminars, 24-hour assistance, daily motivation, friendship and more!
This is our second annual 12-Week Amazing Body Challenge, with amazing grand prizes, runner up prizes, and awesome incentives for all participants. This contest is limited to 12, and the grand prize winner will be announced at our annual Austin Adventure Boot Camp Anniversary Party! ACT NOW to be one of only 12 women who will take this journey toward your ideal body and ideal self… Choose to begin your transformation now! |
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20 Reasons To Exercise
With all the benefits of exercise, it's hard to believe more people don't work out. It's the closest thing to the fountain of youth, and truly the only way to change the appearance, shape and strength of your body.
Everyone exercises for their own reasons. But no matter your initial motivation, you still get all the benefits of regular exercise. Below, you will find 20 reasons why you should work out.
Regular exercise can:
- Help you lose weight, especially fat
- Improve your physical appearance
- Increase your level of muscular strength and endurance
- Maintain your resting metabolic rate to prevent weight gain
- Increase your stamina and ability to do continuous work
- Improve fitness levels, or your body's ability to use oxygen
- Provide protection against injury
- Improve your balance and coordination
- Increase bone mineral density to prevent osteoporosis
- Lower resting heart rate and blood pressure
- Lower Body Mass Index (BMI) -- your fat-to-height ratio
- Reduce triglycerides, bad cholesterol (LDL), raises good cholesterol (HDL)
- Enhance "intimate" desire and performance
- Reduce heart disease risk and stroke
- Reduce the risk of developing certain types of cancer
- Increase insulin sensitivity -- prevents Type 2 diabetes
- Reduce your level of anxiety and help you manage stress
- Improve function of the immune system
- Improve your self-esteem and restore confidence
- Help you sleep better, relax and improve mood
Take Advantage Of Our New Unlimited Boot Camp Program! |
Unlimited Boot Camp means that you have the ability to achieve your fitness goals without having to worry about the affordability of a 12, 16 or 20 day package. It means that classes are now as low as $3.55 per class (when you attend all scheduled classes)!
Here are just a few ways you can take advantage of our new Unlimited Boot Camp program:
- Make-up a missed class: If you accidentally set the alarm clock for 5:00 pm rather than 5:00 am, you can still attend a mid-morning class in NW, SW, or Central Austin… Or just sleep till noon and then attend our NW or SW 6:30 pm class!
- Double-up on classes: If you want to drop a quick 10-12 lbs in January, you can attend our 5:30 am camp Monday - Thursday, head off to work, and then also attend our 6:30 pm class too!
- Attend class 5 days/week: You can attend the 5:30 am boot camp Monday - Thursday at our NW, SW, Bee Caves/Lakeway, Round Rock, & Pflugerville camps and then attend the 5:30 am Central camp on Fridays (Central camps meet Tuesday - Friday; Central campers may attend the NW or SW 5:30 am camp on Mondays).
- Enjoy a bonus 6th class each week: Bring your family, friends, neighbors, and co-workers to our FREE 9:00 am workout each and every Saturday at our NW, SW, and Central locations!
Once again, you now have 56+ classes available to you for the same price as our old 12-day package… And Austin Adventure Boot Camp still brings you all the extras you’ve come to expect from Austin’s longest running and most awarded boot camp program: safe, proven, effective workouts; a friendly, motivating environment; individual customized nutrition plans & nutritional guidance; pre & post camp body composition and fitness assessments; guaranteed results; and… fitness, friendship and fun!
Take advantage of our new Unlimited Boot Camp
program and register now!!! |
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