September: Week One

Welcome! Many of you experienced your first dose of a Rialto Wellness Boot Camp this week. Were you surprised at how easily you made it through? If so, be sure to ask an instructor to make it harder for you. Did you barely make it? If so, keep pushing yourself. You will make it through this next month! You CAN make it, you WILL improve and you will be very proud of yourself in about four weeks. No doubt, boot camp is tough, but it is worth every ounce of effort you put into it! In four weeks your pants will be looser, you will have a lot more energy and if we could look inside you, your cholesterol levels and inflammation levels will have dropped. So stick it out! Take care of yourself this month. Work hard, come to camp every day, fuel yourself with good, clean food choices and you will absolutely see great results.

As you all probably noticed today, there are many shapes, sizes and fitness levels at boot camp. All of you, with your many similarities and differences will become a team over the next month. Support each other. Push each other! You will be amazed what you can accomplish!

If you are a veteran camper or find camp is not as hard as you would like, ALWAYS ask an instructor for an alternate/harder version of what you are doing. We can ALWAYS make things more interesting for you! Continue to focus on the goals you have set for yourself. If you are a lite member, decide now what days you will attend and stick to it. Maybe change up one more thing in your nutrition: add more veggies or drop the soda. Aim at a 10k this time, maybe a sprint tri. Whatever it is, decide now so your goal is clear.

Here are a few items to get you through this first week:

1. You may have encountered some grassy and muddy conditions today. Here is a link with good info on sneaker cleaning. If you don't rinse them off and turn them upside down to dry off, they will really smell. Trust us on this one.

2. Remeber to sign up with fitday.com and begin tracking your daily food intake and fitness activities. If you miss a day in the park due to your schedule, try to make up that day by completing a Homework assignment.

3. Attendance: please attend class every day. It is amazing what you can achieve when you actually workout for 12 days in a month. Commit to it now. Decide now that you will make it to class each day. AND, you will complete your RWB-work on your days off. If you cannot make it to class, be sure to email your trainer. See email addresses below.

4. Injuries: If you pull a muscle, do not stretch it (if you stretch, you are just adding more micro tears). Just relax & get ice on it ASAP. Continue to apply ice 15-20 minutes every hour or two. Give it a day, warm up the area and try to stretch. If you feel more pain, continue the icing regimen. If you can stretch with no pain, keep the area loose & continue to stretch on & off throughout the day. You should be ready to use the area again if the pain does not return. If in doubt, have the area checked out by a medical professional.

5. RICE: Just an FYI, the R in RICE stands for Rest. So, if you tweak your knee, pull your quad, twist your ankle, please don't come back to boot camp to "tough" it out. Take a day or two, heal up & then head back out to camp. Also, Rest also means "keep the area still" which means, don't stretch it until there is no pain. For more info on RICE.

6. There are many different obstacles at each camp. Some of you may see holes, rocks, sleeping people, crazy people throwing bikes, hidden man holes, bears, dogs, geese, etc. Please watch your step. Camp takes place in an urban adventure area so keep your eyes open as you make your way through the parks!

7. Any questions or concerns? Can't make camp? Email your instructor at bootcamps@rialtowellness.com

RW

Today's pic: Campers work on their pistol squats.