BOOT CAMP- FREQUENTLY ASKED QUESTIONS:

What type of people can I expect to meet at Body by Frances BootCamp?
We have clients of all ages, shapes, sizes, and fitness levels!  Boot Camp is ideal for: 9 to 5ers' who need to release stress, mom's that want to lose baby fat, busy professionals who want to get focused, business owners who need a boost, brides who need to drop weight for the wedding, College or High School students who need to get back on the right track as well as conditioned athletes who want to step it up a notch. Boot Camp is basically for anyone who wants something different and wants RESULTS.

Do you have to be in good shape before you join?
No. Most recruits have some history of exercise, but it is not required.  We encourage everyone to attend no matter what your current level of fitness may be. No one will be asked to complete more than they are capable of doing safely.

What is a typical day at boot camp like?
Every day is different.    We are always changing the routines between strength training, resistance training, plymetrics, and so on.  However, one thing that is consistent is that we push you to your maximum potential in a positive and motivating environment.  We constantly monitor and correct your form to maximize your results.  Basically, we work to challenge every muscle in your body, from your fast-twitch to your slow-twitch muscle fibers, keeping your body challenged and your mind interested at the same time.

Will I be sore?
Yes. The first week will be the toughest for your body to adjust to.  After the first week your body will begin to acclimate to the program, you'll feel sore less often throughout the remaining six weeks.   Remember, soreness is a good thing, however we do stretching, warm-ups, and cool-downs to help minimize the soreness.

When will I start seeing results?
Many people will start to see results after the first week, but more often closer to the third week.  If you follow the program and nutrition guide with maximum effort, you can expect to see amazing results such as increased muscle tone, loss of inches from head to toe, (some losing as much as 21 inches in a single six-week session), increased stamina, better sleep, faster metabolism (which burns the stored body fat), and most of all, the happiness that comes with living a healthier lifestyle and being a healthier person!  Remember with intensive physical training you may not always see the scale weight drop at first; that is why measurements are done.  Never get discouraged by the scale!  Do you care about a number on the scale or how you look and feel in that new pair of skinny jeans?

Why aren’t I losing weight and seeing results? 
Getting results comes from consistency and focus.  Non-compliance is the ONLY thing that stands in your way of getting results. Are you going to make up excuses on why you can’t eat healthy or why you don’t have time to work out? Or, are you going to put forth the effort it takes to get results… Our most successful “LOSERS” are those whose attendance is perfect, whose eating habits have changed, whose negative thoughts have perished and whose determination level - is flying off the charts. If you want results like these - then GET YOUR BUNS TO BOOT CAMP!

I'm not sure I can find the time to make it to boot camp so early in the morning. I have kids, I have to get my spouse off to work, I work till late at night and the list goes on and on. Any advice?
I have one word to say to you: SABOTAGE!!  You can give yourself 100 reasons why it can't be done when in fact, there are about 2000 reasons why it can be done and why it will be the best thing you've ever done for your mental and physical health!  I'll ask you one question: how bad do you w-a-n-t it?  Once you make yourself the first priority on your "to do list" -- everything else will fall into place.  You also might be better suited for one of our evening classes.

WHAT SHOULD I BRING TO BOOT CAMP?

You should wear comfortable clothes and a good pair of running shoes. Everyone needs a pair of dumbbells (5-10lbs).  Dress in comfortable, supportive exercise attire-clothes.  We also recommend you bring a towel and a bottle of water for water breaks!  For the Clear Lake class you will also need a mat and for the Texas City location you will need fingerless kickboxing gloves.

What happens after the initial 6 weeks of Boot Camp?
You will be measured and photographed to show your progress and success in the program.   We will begin the new 6week registration cycle and changing more lives.  Our program has a 90% re-enrollment rate, so we have created the monthly and annual membership plans for additional savings and benefits.  Once you complete the first six weeks and realize you love this program and want to continue on that life changing journey, just enroll in one of our membership plans.  Each six week cycle you will see more and more results, with a new an improved lighter, quicker, stronger body.  Remember health and fitness is a life time commitment.

Nutrition- frequently asked questions:

Do carbohydrates make you overweight?
Not if eaten in moderation. If you eat more calories than you expend in energy, then anything can be stored as fat – protein, fat, or carbohydrate.

Will eating fat make me overweight?
As with the myth that carbohydrates make you fat, the answer is the same. Calories ingested and absorbed above expenditure contribute to increasing fat stores. However, there is some evidence that would suggest it is easier to get fat when consuming a high-fat diet. It seems the human body has a difficult time regulating food intake on high-fat diets, making it is easier to accidentally eat excess calories. Also, because fat provides a lot of calories for a small volume (nine calories/g vs. four calories/g for protein and carbs) you may have a harder time feeling satisfied with the smaller food volume a high-fat diet would provide.

Will eating past 7 p.m., especially carbohydrates, result in weight gain?
All of us have a certain number of calories we can consume without gaining weight. If you happen to change your daily schedule and end up eating a final meal or snack later in the evening without changing your calories, you are in no danger of accumulating weight as a result of that minor alteration. You should spread your allotted number of calories throughout the day in 5-6 meals to prevent hunger and wild fluctuations in blood sugar levels, which can sap your energy levels. Having your starchy carbohydrates in the earlier part of the day, before 3- 4pm, will help prevent body fat storage and give you energy throughout your day.

What is insulin's role in storing fat?
Humans, as periodic eaters, need insulin to survive. Following a meal, insulin is secreted, with its job being the storage of energy (glucose, amino acids) in the liver, muscle, and adipose tissue (fat). We will always eat more at a meal than can immediately be used for energy, making this storage necessary. As the hours after a meal go by, this stored energy is released to fuel the continuous needs and activity of the body.

The predominant fuel source for the human body during normal daily activities is fat. As insulin levels diminish after a meal (within an hour), another hormone, Glucagon, is secreted. It signals the body to begin releasing stored energy (glycogen from the liver and fatty acids from adipose tissue) into the blood stream to fuel the body's energy needs, even though no new energy is coming in (from food). The cycle is repeated with every meal.

Whether you increase or decrease the size of your fat stores day to day depends upon the relationship of calories consumed and absorbed versus energy expended on metabolism and daily activity. If you were in a caloric deficit at the end of the day, then more fat would have come out for energy than went in for storage, so your fat stores would be decreased. However, if you were in caloric excess, then more would have gone in than went out, so your fat stores would increase. As you can see, insulin is only a mechanism for fat storage. It needs material to work with to cause fat stores to increase and stay that way. That material is the calories we eat.

Do protein drinks build muscle?
No. Appropriate exercise and adequate nutrition build muscle. Protein drinks can actually slow your metabolism down if consumed as a meal replacement. The protein is hydrolyzed and greatly diminishes the thermogenic effect of consuming a whole food based protein which has to be broken down into absorbable nutrients therefore increasing metabolism.

Should you cut all fat from your diet?
No. Dietary fat calories should never dip below 10 percent of total caloric intake. Dietary fat can add to palatability and satiety. Dietary fat carries our necessary fat soluble vitamins and essential fatty acids. These are of course the necessary dietary Omega fats that are essential for life.

So, dietary fat isn't bad for you?
Some fats are actually good for you, in moderation. Omega 3 & 6 fatty acids, found in some fish, nuts and seeds, can assist in lowering cholesterol as well as other positive physiological and psychological responses.

So, high-fat diets pose no peril?
Yes diets should not be high in fat.  Diets high in saturated fats generally raise cholesterol levels and leads to overeating and other cardiovascular health risks. Total fat intake should not exceed 20-30 percent of the total caloric intake

Can high-fat diets assist in weight loss?
No, Remember, you lose fat when you consume fewer calories than you burn, regardless of whether they are fat, protein, or carbohydrate calories. However, diets that contains more than 20-30 percent fat generally slow metabolism and lead to overeating.
Most people will NOT benefit from a high-fat diet.

Does fruit or fructose make you fat?
No, excess calories make you fat. Fructose is the sweetener of choice for fat loss because it does not elicit a strong insulin response. It is expensive, so most companies do not like to use it.

Does wheat make you fat?
No. Wheat does not make anyone fat, excess calories do. Wheat may cause bloating in a small percentage of people who are allergic to it.

Is it true that when attempting to lose fat, you shouldn't eat fruit, wheat products, and/or dairy products?
No, unless you are allergic or sensitive to these foods.  When reducing calories for continuous fat loss (i.e., fitness models or bodybuilders striving for very low body fat levels) these foods (except wheat) may be eliminated as competition nears. Fruit and dairy products lack the substance or bulk of complex foods, so they don't contribute to satiety when calories are extremely low. But calories are calories.

If insulin resistance causes weight gain, then is a high protein, low carbohydrate diet recommended?
No. Weight gain from high-fat diets usually leads to insulin resistance. Insulin resistance leads to other health problems such as coronary artery disease. The scientific recommendation for almost all insulin-resistant individuals, genetic or acquired, is a low-fat diet, high protein, moderate low glycemic complex carbohydrates, and exercise. Insulin resistant individuals gain weight like anyone else – when they eat more calories than they burn. Insulin resistance may depress satiety signals, leading one to overeat.

All in all a high protein, moderate carbohydrate, and low fat diet is the method of choice for fat loss and muscle gain for the average individual. A nutritional approach to consuming all natural foods in their whole state is without a doubt the best thing you can do for your body. Getting rid of the refined foods, additives, chemicals, and preservatives will help eliminate the toxic load created by your body having to process chemicals in addition to trying to salvage nutrients from what you are ingesting. It is not rocket science. Protein is harder to digest therefore creating  a higher thermogenic effect, combined with moderate low glycemic carbohydrates for energy and fat,  low fat to ensure your brain gets the nutrients it needs for regeneration yields the best result in changing body composition and ensuring optimum health. The only substances that are needed to be eliminated are not protein, good carbs or fat, but all the preservatives, chemicals and additives that are found in all of your processed foods. Let’s get back to basics and nourish the body from within.