The Guidelines are a compilation of various lifestyle choices that can be used as a template to better health and body composition. These are general recommendations and as such, individualization and tweaking will be used from person to person in Boot Camp  to get individuals to their goals.

The doctor of the future will give no medicine, but will interest her or his patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease.

- Thomas Edison

Eating

If you are to choose only one set of recommendations to follow than this is the one you should follow. At the One World Boot Camp you will be required to log your food for three days. This will allow us to make specific recommendations to your diet.

• The entirety of your food intake should come from “meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar.” – Greg Glassman

• Good fluids are water, tea, and coffee. Be sparring with the caffeine. Juices, milk, and soda should be removed.

• Eat till you are full 3-5 times a day, as long as you stick to the food suggestions above. This rule does not apply if you are eating any sort of processed food or drink.
• A good rule of thumb is the healthy food is at the perimeter of the grocery store. For instance, produce and meat sections.
• Each meal should have some sort of animal protein (i.e. Chicken, protein, fish, steak, ect), a glass of water, and vegetables or fruit.

Print these out! (Provided by Robb Wolf ):

• Printable Grocery List
• Printable Food Log

Approved Recipe websites:

• Marks Daily Apple
• The Paleo Diet
• Paleo Food

Local Farmers Markets:

• California Farmers Markets
• Local Harvest

Remember, you will get the most results by following these nutrition guidelines.

Sleeping

Sleeping is essential to our health and well being. These principles should have you on a healthy sleeping schedule in no time.

• The room should be as dark as possible; much like a cave. This means no lights from electronics, the shades closed, and absolutely no TV or computer left on during sleeping.

• Get anywhere from 7-9 hours of sleep a night. If your lifestyle permits, get to bed early and get up as close to sunrise as possible.

• Ideally, you shouldn’t be woken up by an alarm clock. You should rise when your body has enough sleep. If this means not watching dancing with the stars or surfing the internet then that’s fine, quality sleep is more important.
• “Get as much sleep as possible without getting divorced or fired.“ -Robb Wolf

A great resource for information about sleeping is a book called Lights Out: Sleep, Sugar, and Survival by T.S. Wiley

Training

Although we will be responsible for your training, here are a few tips for when we are not around.

• Be diligent about coming in consistently. Its OK to miss a few days of training every once in a while but try not to go weeks. It takes twice as long to get back where you were before.
• Listen to your body. If you feel drained get some rest, spend time in a hot tub, stretch out, go for a walk, or get a massage.
• Stick to your goals and work on them a few times a week. Work with a trainer to make a game plan on how to accomplish your goals.

Miscellaneous

Some recommendations that don’t fit into a specific category.

• Start a workout journal as soon as possible. Record your workouts weights and times and also how you felt.
• Spend time hiking, biking, or swimming. The fresh air and sun light will be good for you.

Resources

Here are is some more in-depth information that will provide more background on the above recommendations.

Books

• The Paleo Diet by Loren Cordain
• In Defense of Food by
• The Primal Blue Print

Websites

• Robb Wolf
• The Paleo Diet
• Look Better Naked Blog
• Basics of the Paleo Diet