Bootcamp- 1 OCT 12 (Mon)

Physical Assessment:

WRITE DOWN ALL RESULTS IN YOUR JOURNAL so you can track your gains the next time we do this assessment

1 Mile run time
Max Push ups in 1 min
Max Sit ups in 1 min
Max pull ups

Waist Measurement
Height
Weight
Calculate BMI (google BMI calculator)


Week 1 Challenge:

Write down something each day this week that you like about yourself. One of the things has to be a body part. This is to start off bootcamp with positive thoughts.

Tip:

Important concept to THROW OUT THE WINDOW before you commit to join in 'Fitness Fellowship': "I am going to get bulky if I lift heavy weights"...FALSE. I thought that all my life and did low weights, high reps. My friend Dana Novinskie helped me see the light and I am in the best shape I have ever been by getting over that fear and reaching for the biggest weight I can manage without sacrificing form. I have never seen gains like I am seeing now. Here is an article supporting this and there are many others out there like this. http://jcdfitness.com/2011/08/attention-women-heres-proof-that-lifting-heavy-weights-will-not-make-you-big-and-bulky/

Nutrition:

Start nutritional journals today: Write down EVERYTHING that goes in your mouth and look up the calories.

Verse/Quote for the entire class:

"That which we have seen and heard we proclaim also to you, so that you too may have FELLOWSHIP with us...and indeed our fellowship is with the Father and with his Son JESUS CHRIST" 1 JOHN 1:3