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The BOOT CAMP official drink is water. Tea (green) and coffee may be consumed in moderation. Drink .5-1 oz of water per pound of bodyweight. Drink immediately upon rising in the morning. Drink water before meals and sip water during meals. Wait 15 minutes after meals before drinking water again. Sleep a minimum of seven hours each evening. The healthiest individuals sleep between seven and nine hours each evening. Two hours of sleep before midnight is worth four hours of sleep after midnight. Go to bed. Consume a minimum of four servings of fruit and four servings of vegetables each day. The following fruits and vegetables are considered more thermogenic (these foods force your body to use more calories/energy to burn them for energy). Fruits: Apples, Apricots, Blueberries, Cherries, Grapes, Peaches, Pears, Raspberries, Strawberries. Vegetables: Asparagus, Broccoli, Cabbage, Celery, Lettuce. Your protein sources are fatty fish, poultry, eggs, and finally red meats. Pork and red meat should be limited to once or twice weekly. Approved snacks are nuts, yogurt, cottage cheese, protein shakes, vegetables, fruits. No vending machine products. Plan to grocery shop the perimeter of the store. Foods in the isles are more processed and less nutritious. Processed foods also contain dangerous Trans fatty acids. NATURAL HORMONAL ENHANCEMENT is the course owners manual. NHE is available on the Gear page. START A SUCCESS JOURNAL. Use pen to paper each day. Write down your experience, feelings and most importantly your successes. This is a good place to state your goals and objectives. Review your detailed goals each day.
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