Get a minimum of 8 hours sleep every night.

While sleep is extremely important to your health under normal circumstances, it is even more vital during Boot Camp. You are going to be exercising at an intensity level that you are more than likely not accustomed to, and you will be using muscles that have gone unused for most of your life. You will be tired and extremely sore. You MUST get adequate sleep to allow your body to rest and heal itself between each session.

Drink at least 100 oz. of water per day.

This is not negotiable! No matter your height or weight, you must take in at least 100 oz. of water every day. Over 90% of Americans are dehydrated on a consistent basis! Dehydration leads to fatigue, memory loss, sluggishness, and overeating. We are going to be sparking your metabolism into overdrive, and your body is going to need all of the resources it can get. Glycogen, the fuel for muscles, is made up of water and carbohydrates. A well hydrated muscle is going to be much more efficient. Fat loss and muscle exertion also release toxins into your system, and drinking plenty of water will speed up the process of expelling those toxins from your body.

Just following the two suggestions outlined above will make or break your performance at Boot Camp. Keep reading for more suggestions to maximize your results.

Use only these approved oils for cooking: Olive Oil, Butter, and Coconut Oil

As widely known, Olive Oil is the healthiest unsaturated fat. It has been shown to reduce bad cholesterol and increase good cholesterol. Coconut and butter are medium and short chain fats, respectively. Therefore your body does not want to convert them into fat. And please be aware that this does not give you license to soak or saturate your foods in oil. All cooking oils should be used sparingly!

Remove the five C’s from your diet: Cokes, Candy, Cookies, Chips, and Cake

These foods are packed with sugar and trans fats that spike your blood sugar, clog your arteries, and pack on the pounds. They cause fatigue, decrease metabolism, and have no place in a healthy, well-balanced diet. (Naturally, we are not referring only to Coca-Cola, but all soft drinks in general.)

Maintain a positive attitude.

You are the only one who will determine your success at Boot Camp. You have a choice: you can show up every day with a negative attitude, put in minimum effort, and get minimum results. Or, you can show up every day with a positive attitude, put in your maximum effort, and end the program with a strong, lean, rockin’ body! (We suggest the latter!) We will push you. But, you have to put in the effort!

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