Dear Shanghai Boot Campers,

First, a little inspiration:

“Do not wait for ideal circumstances, nor for the best opportunities; they will never come”.
-Janet Erskine

As usual I had a wonderful Boot Camp session this morning in Jing An with a few newcomers today. Some of them contacted us months ago but finally showed up this week which is really motivating and rewarding to me as it means Shanghai Boot Camp rocks and we are continuing to grow the fitness community in Shanghai. You’ve not just taken the opportunity to make positive changes in your life but now you are committed to being fitter and healthier! So no more tomorrow because tomorrow will never come! TODAY you make history!

Summer is here and the weather is really HOT now especially in the city so I want to remind you all to bring your bottle of water and towel. Dehydration will kill a good Boot Camp session so to stop that from happening, here are a few tips for you to survive this summer Boot Camp and get the results you want:

*Put half a bottle of water in the freezer the night before and fill up the other half with water in the morning which will stay cold and cool you down for the whole training session and it will last for 90 mins.

* Don’t eat any solid food before Boot Camp unless you get up two hours before training (which I know most of you don’t) have a banana or an orange or even a glass of fresh fruit juice to survive the whole training session. The sugar from fresh juice will give you a calorie boost for your training session which will easily be burnt off during the training.

* Post meal can be tricky but let me make it easy for you; a fresh fruit + protein smoothie is the best. Click here for the recipe.

*For anyone who likes real food, "'oat meal" and organic cereals will keep you energetic for whole morning.

*If you want to lose weight, eat two eggs in any style with a whole plate of fruit. Having a high protein breakfast plus a workout will increase your body’s metabolism therefore burn more body fat throughout the rest of the day. If you feel hungrier after the high protein meal remember don’t give in to too many carbs, take some unsalted and non sugar coated cashew nuts and almonds with you so you can snack all the time between your meals during the day.

Until next time

Stay strong with Shanghai Boot Camp!