FORT RUCKER, Ala. -- After two weeks of intense training, the participants of the 2011 Boot Camp, hosted by Fortenberry-Colton Physical Fitness Facility staff, are starting to see results.

Most have experienced weight loss, but some are adding muscle and that means slight gain as the fat begins to burn away.

Rachel Tehvand and Courtney Vigil, military spouses, continue their individual journeys to be healthier and fitter in the new year and are both experiencing success.

"It's been a bit of a transition for all of us at home, but we're doing pretty well with our eating habits," Tehvand said. "I've been surprised by how quickly my daughter has taken to some things, though. She really liked a lot of the vegetables I introduced her to, which I didn't expect at all."

Tehvand, Vigil and the other members of the Boot Camp met at Fortenberry-Colton Physical Fitness Facility Friday to go through a high-impact cardio workout and discuss a variety of diet options that could help them in their efforts to become healthier.

Mandy Wynn, Fortenberry-Colton PFF group exercise instructor, led the group through the exercises and showed them some healthy food ideas as well.

"Everyone should be taking a multi-vitamin," she said. "Your body needs essential nutrients and minerals. If it's on the counter in this country, the (Food and Drug Administration) approved them. However, you can consume too many vitamins."

Wynn added that if someone is taking a multivitamin, it can have a negative effect if that person is also drinking several vitamin waters a day and eating cereals or granola-based products that are vitamin enriched. The body can have trouble processing all those vitamins.

Wynn also discussed "superfoods" with the Boot Camp participants and gave them some tips on how to work them into their everyday diets.

A superfood is a food considered especially nutritious or otherwise beneficial to health and well-being, according to the Oxford English Dictionary.

"Even if you're taking a multivitamin, you can still add these types of foods to just about any meal," she said. "You should try to incorporate these foods into your meals."

Wynn said she learned to cook and to get creative with it by adding different foods to recipes she finds in different places like cookbooks and the Internet.

"If you're cooking, you get to control what goes into that dish," she said. "You don't have to use regular flour; there is whole-wheat flour out there. I also love oatmeal as a breakfast food, but I don't use the type from the instant packages. I use the type that comes in a large tub. It's a little more work, but it's much better for you and you can add all sorts of fruits and nuts to it."

After the group finished its cardio workout, Vigil and Tehvand said it was a good ending to an intense week and they can't wait to get started again next week.

"These days are super-intense because there are no breaks," Tehvand said. "I still have soreness, but it's going away faster now. This has also been a great way to make new friends and everybody in our group is very encouraging. It makes doing the workouts a lot easier."