The Gift of Giving - Thanks, Thanks, Thanks

Greetings Camper:

The staff at Rialto Wellness would like to thank you for attending our Freaky Fat Loss FEAST Extravaganza!

The event was a perfect way to conclude October's Camp and a very successful Outdoor Season.

We hope you enjoyed the hospitality, healthy foods and great conversation with others!

A special thanks to each and everyone of you for donating food items and non-perishable items.

We delivered an extremely large amount of the items on Friday, October 31st to the Denver Rescue Mission and the Denver Shelter Food Bank. What an AWESOME outpour of selflessness shown. The staff of both the shelter and mission were very grateful and moved with emotions.

Thanks again for making a difference!

Make today better than yesterday and

as always... eat right, stay active and keep positive!

Help Others While Helping Your Nutrition

Hey Boot campers! Still wondering what to do about that can of corn or box of pasta in the back of your pantry? Having trouble parting with that big bag of potato chips you bought before you started BC? We have the answer for you!

We have a volunteer workers in our midst at Boot camp and they say that local area food banks are extremely low on supplies. What better way to clean your fridge of unwanted and unhealthy items while helping those in need! Rialto Wellness is supporting the Denver Homeless Shelter Food Bank this month! So, here’s a chance for you to bring your goodies to boot camp. Starting Monday October 20th, we'll have a big box ready and waiting for your donations.

Thanks in advance for help us fight hunger through your generous giving.

A Picture Worth A Thousand Words

Submitted by Faithful Bootcamper.

Thanks TP

Get Some shut-eye!

Getting enough sleep can keep your body from storing fat, according to scientists at Laval University in Quebec. Night owls who log less than six hours of sleep are 35 percent more likely to gain weight - 11 pounds, on average, over six years - than those who get seven to eight. Sleep deprivation increases cravings for sweets and starches, scientists said. It also causes your body to produce more of the stress hormone cortisol, which is linked to belly fat.

To get more rest, Self magazine suggests setting a radio alarm to sound 30 minutes before you want to go to bed. When it goes off, head to your room and relax with a book or some stretching. How many hours of sleep do you get each night? Any tricks on getting a full night's rest with our crazy schedules?

Baseball Day

Crescent Location Results

Team A
First Game = 14
Second Game = 19

Team B
First Game = 16
Second Game = 19

Great Effort!

Got DOMS?

Sore muscles are a part of an active lifestyle! While uncomfortable, the good news is: a sore muscle means you are making a change in the shape of your body and the strength and speed of your muscle. The soreness is: Delayed-Onset Muscle Soreness. Best remedy? Keep moving. Be sure to come to class day after day. Couple of things to help ease the pain:

1. Be sure to eat some high quality protein within 45 minutes of your workout or sooner. You have a small window in which this helps speed muscle repair.
2. Continue to eat high quality protein throughout the day (see your fitday.com or ask a trainer for examples), such as fruits, veggies and other complex carbs like oatmeal.
3. If you can stand it, take 10-20 second bursts of alternating hot & cold showers...it really does help but can be pretty uncomfortable. Check out Contrast Showers.
4. Take an Epsom salt bath...Grandma was right. It does help! While in the warm bath, stretch.
5. Apply any brand of muscle cream to the area.
   Never a better excuse to get a massage.
6. Keep coming to bootcamp or complete a RWB-work assignment. Getting your muscles moving again is usually the BEST therapy.
7. More info on DOMS.
8. Any suggestions? Please post to comments or let us know what works best for you.

RW

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.