Nice Job on Day One!

What a great start to camp! How did you like those Tabatas?

Today we worked our quads, chest, shoulders, triceps, and heart rate. Tomorrow we’ll work the opposing muscle groups: glutes, hamstrings, back, biceps, core/abs, and more heart rate elevation.

On most days after camp you’ll get a follow up email designed to support your 4-week efforts through empowering you (and a little education) to reach for your maximum potential.

So in that spirit, today we’ll share the importance of consuming proper nutrition, finding your own zone, and what to do with muscle soreness.

But first, I want to encourage you to set one or two specific goals for the next four weeks (if you haven't already). I mentioned this during the nutrition webcast, and I encourage everyone to establish even just one primary goal that you can focus on. See, whatever we focus on expands. Whatever we pay attention to we manifest, we create. Pick one goal that the next four weeks are centered around and you’ll be amazed at how you move toward the achievement of that goal.

What is your goal for the next four weeks?

It could be anything…

• eating 8 servings of fruits and veggies every day
• if you’re striving to lose weight, maybe it’s having a 500 calorie deficit every day of camp
• making it to every session of camp
• getting 7-8 hours of sleep 5 nights per week
• getting to momentary muscle failure on set 2 & 3 of each series
• eating 20 grams of protein with 5 meals per day
• drinking half your body weight in ounces of water each day
• eliminating sugar

Remember, whatever you focus on becomes reality. Look at your goal every day!

One more thing, on Tuesday and Thursday this week at 5:30pm here in our studio we're offering a no-cost biomechanical movement class.

Essentially, it’s a class designed to help new boot campers learn proper form and technique to master the exercises we do at Adventure Boot Camp. It’s not a “workout” per se, but rather an opportunity to develop correct body alignment & positioning, technique and muscle memory, to help you maximize your form and results.

It’s an opportunity to learn from our Corrective Exercise Specialist, Gabe Hogue, in a smaller group setting. And as such, we’re limited to 10 people in Tuesday's session, and another 10 in Thursday’s session.

To join in the correct exercise form class, please reply to this email – it’s open on a first come basis.

Okay, onto the topics of the day…

Starting Adventure Boot Camp for Women, even if you’re accustomed to regular exercise, is often accompanied by muscle and connective tissue soreness. As you likely know, it’s just part of the process and the good news is it WILL get better. Click here for the recommendations on what to do to minimize muscle soreness.

Along with soreness, remember that you are unique in your abilities, experience, limitations and conditions in starting camp. Focus on becoming the best version of you. Don’t worry about your friend, workout partner or anyone else in camp – all that matters is how much you improve. Click here to find your own zone at camp!

Oh yeah, one last thing…I need your help!! My goal is always to make boot camp as fun and effective as possible. And one of the ways we make it fun is to listen to upbeat, high energy music.

Please send me a couple (or more) of your favorite workout songs. Remember, they should be up tempo songs, high energy, rock the house (and clean) music.

Click here to send in your music requests!!

Have an awesome Monday and welcome to a fun, little crazy, and intense four weeks!!

Your friend in fitness,

Brian Calkins

Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-101