Survival Tips for Fit4Change (or any other bootcamp)

So you went ahead and took the plunge. You signed up for Paul Lacoste’s Fit4Change (the following also applies to almost any fitness program — or life for that matter, so read on). It’s the first time you’ve tried anything like it. And frankly, you have no idea what’s about to hit you. But you were sick and tired of being sick and tired. You made the commitment.

Tuesday morning is coming. And you’re a little bit nervous.

Don’t be. Four years ago, I was standing in your shoes. I was 50+ lbs. overweight, exhausted and falling apart. I was sick and tired, too. I looked at my six chins and decided enough was enough. Twelve weeks later, I felt like a new man. You’ll feel like a new you, too. But here are 10 suggestions that will help you right off the bat. I had to learn these the hard way. You can learn from my stupidity.

1. Show up. You have six absences before you lose your commitment check. But honestly, you won’t improve unless you haul your butt out of bed EVERY morning. Forget “80% of success is showing up.” 100% of failure is NOT showing up.

2. Get good shoes. Good shoes are cheaper than knee surgery. And paying for good shoes is less painful than shin splints. Go to a good full-service running store. Their sales folks are more interested in fitting you than selling you. There are a zillion kinds of shoes. Invest in shoes that are right for you.

3. Listen to the coaches. Guess what? The coaches might yell at you. And guess what? It ain’t personal. They don’t hate you. They want you to get better. DON’T BACK TALK THEM. Seriously. Look, I get it. No one wants to be screamed at over a burpee. But instead of giving them sass, just look the coach in the eye and prove to him or her wrong. That’s how you get better.

4. Give 100%. You have one hour. There will be moments when you feel like vomiting. There even may be moments when you feel like dying. Your brain will lie to you and say you can’t do it. That’s a lie. Get your brain out of the way and do the work. Everyone out there has the same opportunity to get better — but some people will see more improvement than others? Why? They put more into each moment. It’s kind of like life once you think of it. If you cheat, you’re only cheating yourself.

5. You will be sore. Sorry. There is no gain without a little pain. Your atrophied muscles are about to get a rude wakeup call. When you sit on the couch, you’re going to feel some ouch. I used to take two ibuprofen before I worked out because I was so sore. I will say this, it gets better over time. But the workout will challenge you the whole 12 weeks.

6. Come into the program with set goals. I’ve done it both ways — with goals and without. I’ve seen massive improvements when I had benchmarks to keep me focused. The first time I did PLS, I had a goal to lose 50 lbs. I made it. Set a time you’d like to achieve for the mile run. Try to get 50 pushups. Trust me, put it down in black and white. That will make a huge difference and will motivate you when you need it the most.

7. Stay focused on what you’re doing. DON’T LOOK AHEAD to the next station. There is nothing worse than worrying about what’s about to happen.

8. Make friends. Get to know your line mates. Encourage others when they are struggling. Because you’ll struggle, too. And it’s nice to have people lift you up when you have fun.

9. Eat healthy. You can’t exercise bad food choices away. The time I lost 50 lbs., I ate clean. This isn’t just an exercise program. It’s a life change. Use this as an opportunity to make good choices in your life.

10. Have fun and be proud. You’re doing something that most people don’t have the courage to do. You’re in rare air — you’re heading down the extra mile. Get up, give 100% and watch as your life soars to the next level.

I’ll see you out there on Tuesday. We’re going to have fun!