Bootcamp SD
Community--Business--Health--Leadership
Hey Everyone!
Bootcamp SD has had an exciting first month! Conducting exercise boot camps in La Jolla, UTC and Pacific Beach to name a few locations has been very fulfilling. Being able create a fun environment that is positively impacting your health and introducing you to people you may not know to create more friendships is what we focus on. With this newsletter we will cover over topics many seem to have questions over including nutritional supplementation, exercises, mindset development and healthy recipes.
#1. Nutritional Supplement
What is Vitamin B and how is it important to your body?
Referred to as Vitamin B complex, there are eight B vitamins B1, B2, B3, B5, B6, B7, B9, B12 play an important role in keeping our bodies running like well-oiled machine These essential nutrients help convert our food into fuel, allowing us to stay energized throughout the day. While many of the following vitamins work in tandem, each has its own specific benefits from promoting healthy skin and hair to preventing memory loss or migraines.There are many different vitamin supplements on the market make sure to come to me with questions on what makes them different and what to look for in a good tablet.
#2. Exercises
(Specific to your Abs)
1. Spiderman Plank
Start in a traditional plank position with your forearms on the ground and your body perfectly straight. Bring your right knee forward towards your right elbow, then return to the plank position. Repeat by bringing your left knee toward your left elbow. That’s one rep. Alternate sides for a total of 10 complete reps.
2. Cable Rotations
Stand holding a cable with both hands out in front of you at just under shoulder height. Keeping your arms fixed and straight and your abs engaged, rotate your upper body to the left, then back to center, and then to the right, and then back to center. That’s one rep Alternate sides for one set of 10 complete reps.
3. Bicycle Crunch
Lie on your back with your hands behind your head, and your legs raised and bent at 90 degrees. Alternate sides by bringing your right elbow towards your left knee then your left elbow towards your right knee, building up to 60 seconds. Try and hold the crunch for a two-count on each side to force a slower, concentrated movement.
#4. Cross Crunch
Lie on your back with arms and legs diagonally out so that your body forms an "X." Keeping arms and legs straight, bring your right hand towards your left foot, then your left hand towards
your right foot, lifting your head, neck, and shoulders off the ground. That’s one rep. Aim for one complete set of 10 reps.
Have Questions? Go to www.bootcampsd.com type your name and email.
#3. Mindset Development
The Fear of Failing
It's important to realize that in everything we do, there's always a chance that we'll fail. Facing that chance, and embracing it, is not only courageous – it also gives us a fuller, more rewarding life.
However, here are a few ways to reduce the fear of failing:
- Analyze all potential outcomes- Many people experience fear of failure because they fear the unknown. Remove that fear by considering all of the potential outcomes of your decision. Our article Decision Trees
will teach you how to map possible outcomes visually.
- Learn to think more positively – Positive thinking is an incredibly powerful way to build self-confidence and neutralize self-sabotage. Our article Thought Awareness, Rational Thinking, and Positive Thinking
is a comprehensive resource for learning how to change your thoughts.
- Look at the worse-case scenario – In some cases, the worst case scenario may be genuinely disastrous, and it may be perfectly rational to fear failure. In other cases, however, this worst case may actually not be that bad, and recognizing this can help.
- Have a contingency plan – If you're afraid of failing at something, having a "Plan B" in place can help you feel more confident about moving forward.
#4. Healthy Recipes
Califlower Fried “Rice”
Ingredients:
½ Cup of Water
2 Cups of Frozen Peas
¼ cup Sesame Oil
4 Cup Cubed Pork Loin
6 Green Onions Sliced
1 large carrot
2 Cloves Garlic Minced
20 Once of Water
6 tablespoon Soy Sauce
2 eggs beaten
Directions:
- Stir peas and water together in a saucepan; bring to a boil, reduce heat to medium-low, and cook and stir until peas are tender and heated through, about 5 minutes. Drain and discard water.
- Heat 2 tablespoons sesame oil in a wok over medium-high heat. Cook and stir pork in hot oil until lightly browned on all sides and cooked through, 7 to 10 minutes. Transfer meat to a plate.
- Heat remaining 2 tablespoons sesame oil the wok. Saute green onions, carrot, and garlic in hot oil until just softened, about 5 minutes. Add cauliflower; cook and stir until cauliflower had a tender but firm to the bite, 4 to 5 minutes.
- Stir pork and soy sauce into cauliflower mixture and stir-fry until mixture is hot and slightly browned, 3 to 5 minutes.
- Move pork-cauliflower mixture to one side of the wok; pour beaten eggs onto empty side. Scramble eggs until cooked through, 3 to 5 minutes; stir cooked eggs into the pork-cauliflower mixture, breaking up any large chunks.
Thank you for looking at our November Newsletter, Exercise Bootcamps are always ran on Saturday mornings @11am at different locations in San Diego. This is just the beginning of what Bootcamp SD will provide. Making an impact is what we are here to do and it takes everyone working together in order to so.Just keep up to date by checking www.bootcampsd.com at the event tab. Hope you enjoyed the information and would love to meet you and answer any questions you may have. We are social media friendly and have presence on INSTAGRAM and Twitter.
Instagram: @bootcampsd
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