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Welcome Boot Campers
Bennefts of Fitness Boot Camps
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Gain Strength
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Improve Body Composition
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Fat Loss
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Improved Mobility & Balance
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Increase Endurance
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Build Confidence
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Get Fit with Friendly Like-Minded People
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Increase in Happy Endorphins
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Lots of Variety
June Schedule (Beginning June 13th)
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Tues & Thurs 10:30 AM at Westmount Fitness Club
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What to bring:
Yoga Mat, Towel, Waterbottle
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What to Expect:
At each session, we’ll explore various forms of exercise programming such as Circuit Training, Tabata, AMRAP & HIIT. Classes are rain or shine and will be a combination of indoor and outdoor classes. Classes will be about 3-5 people.
Example Workout Schedule
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
30-60 Cardio
Boot Camp
30-60 Cardio
Boot Camp
Rest
Any Workout
Rest & Recovery
Notes
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Canadian Physical Activity Guidelines: minimum of 150 minutes of moderate-intensity exercise per week, or 30 minutes a day, five days a week.
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Cardio Workouts: Choose any type of cardio that you prefer. Walking, jogging, swimming, rowing, indoor cycling, etc. Slowly build your way towards 30-60 minute sessions with a target heart rate goal of 50-85% of your maximum heart rate.
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Additional Workouts: Add one more workout per week of your choice. Try one of my workout videos, or go to a spin or yoga class!
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Stretch & Mobility: Work on this as much as you have the time. Ideally, every other day to see improvements.
The LYB LEAN program is a calorie-reduced, high-protein, low-carb diet plan with a 28-day meal-by-meal program, a 150-page printable e-book.
The LYB EATS Nourishment Program is a 4-week, balanced plan aimed at helping individuals make positive, sustainable changes.
The LYB VEGE program is a 28-day, vegetarian/vegan, fat-loss meal plan with 150-page printable e-book, with quick and easy plant-based recipes.
A recipe book of high protein recipes aimed to help active individuals increase their daily dietary protein to help with muscle growth & recovery.
A recipe book of low carb recipes aimed to help individuals decrease their daily dietary carbohydrate intake to assist in fat-loss.
This will give you structured meal ideas that already have pre-set calories so it makes it easy to choose what you eat each day.
This worksheet will help you take these resources and help you use them to structure more personalized day-by-day meal plans.
Resource Links
Recipe Ideas:
High Protein Cook Book Download by: Dr.Carla Prado (Free)
https://macrofriendlyfood.com/
https://macro1nutrition.com/blogs/recipes
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Nutrition Tracking Apps:
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Self-Help/Mental Health:
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Remember that when it comes to nutrition, tracking isn't exclusive to eating less calories. It's important to "get in ENOUGH" of macro and micronutrients as well. Take two weeks to see where you are at, and learn ways how to improve your nutrition. It's possible that you may need more fruits & vegetables, protein or fiber, or even more calories. Calories do not need to have a negative connotation and tracking can become a healthy and positive experience.
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