"I have to tell you, I've been AMAZED at the lack of hunger I've had the last 3 days.  Normally, if I workout in the morning and try a low-cal diet, I need several snacks throughout the day.  But, changing up my diet to meals of lean protein, veggies and some good fats (zero grains or fruit) has really floored me.  I haven't been hungry until 4-5+ hours after I've eaten."

The eating plan which I suggest really does work.  Give it a serious try, and if you have any questions please contact me.

Each morning when I teach my boot campers I am always focusing on their faces.  Faces don't lie when it comes to showing me how hard they are working.

What I see are both the body and the mind struggling.  These are physical as well as mental struggles.

There is a huge desire in the client to ease back.  Their body is telling them, "whoa I haven't done this in a long time and this is scaring me."  Of course our bodies try to warn us of overheating and over exerting which is helpful and often life saving, but for the most part there is a grey area in which we need to push ourselves.

To those who are overweight, this is a particualary hard area to push through.  I've never been overweight so I cannot pretend to understand what it's really like.

What I can tell you though is that as you push forward and fight through the discomfort your body will respond in positive ways.

Little by little with consistent effort, smart eating, and enough rest and recuperation your body will thank you by becoming lighter, leaner and it will respond better to your commands.

Right now being overweight maybe you cannot count on your body to do one more push up, do squat jumps for a minute,or run a little further...but don't give up.  Just as you body has responded to poor food choices and lack of exercise, it will respond to training.  Just stick with it and don't give up.  

Be the best you can be today.

Don't compare yourself to others.

Train hard today.

Eat smart today.

Get enough rest and recovery today.

Take care of you today.

Mike gave me and a couple lucky clients a peak into a brand new product which he will be introducing to the market probably in April.

I can't say much about it now, but I can tell you that he is working with Polar heart rate monitors, and I am certain that his product is going to be awesome.  You guys saw it here first at Boot Camp Pasadena.

Here's our buddy on Access Hollywood this weekend talking on how "How the Stars Get Their Oscar Arms". 

Breakfast is often a challenging meal as we are rushing to wake up and hustling to get to work on time.

One of our boot campers sent me her typical menu for the day and I've made my recommendations to tweak her diet for faster fat loss.

I know that I'm going to hear it from the general public and probably registered dietitians alike that the boot camper's diet is healthy and that she doesn't need to make changes to lose weight.  It may be healthy, but will you or she lose weight eating this way...I doubt it.  If we had better sleep, and did physical jobs most of the day rather than sitting on our butts, yes then we might lose some weight.

I will gladly put my eating plan up against the dietician or other so-called experts and see who loses the weight faster while improving his or her blood work too.  (Yes, I realize that certain people have medical conditions and need to eat specific diets, but I am not advising anyone...this is merely my opinion and what works best for me.)

Here is our camper's typical daily meals and my suggestions in blue:

This is what I would eat on a normal basis.

Breakfast: small size bowl of special k cereal. 1 cup of coffee with 2 flavored creamers.  1/2 cup of V8 juice and 1/2 cup of Orange juice mixed together = 1 full cup

Scrap the cereal.

I would exchange some type of protein such as eggs, bacon, protein shake, or other protein sources.

What's in those flavored creamers?  Artificial colors, fake sugars, or sugar.  Ditch it.

Change the juices to eating the whole fruit and real vegetables.  You could eat a whole orange for example and toss in some vegetables such as different colored peppers into a frittata or something similar. 

Snack at around 10am:  1 Yoplait Yogurt

In looking at the Yoplait website (http://www.yoplait.com/products_original.aspx) I see 27 grams of sugar in the yogurt.  Don't snack on this if you want to lose fat. 

Lunch: half subway sandwich - usually ham or turkey with everything except onions. Light mayo and mustard on wheat bread.  No soda or chips. Just water

Fair.  For some of us not eating the bread may be a better way to go.

Snack around 3pm: 1 apple or some celery

Good.  Maybe add some almonds or almond butter on the celery. 

Dinner: 1 medium size grilled chicken breast salad. Topped with tomatoes, bell peppers, black olives, some croutons, and light dressing (about 2tblspn)

Ditch the croutons. 

And I drink about 1 liter of water every day.

Perfect.

New client orientation is still on at 9am.

New campers... I will open the driveway gate on Woodbury Rd.  Pull in, and park next to my bright yellow mini-Hummer.  We will meet next to my truck, and I will then lead you to where we will be meeting on the school campus.

Coop, Todd Durkin, Alwyn Cosgrove, Mike Boyle

I know that some of you have asked more questions about foam rolling.  We started this Feb session with come rolling and I hope that you are continuing it on your own.

I've posted this link to and article by well know trainer, Mike Boyle.  There are some very helpful videos in his article too.

Foam rolling is one of those things that we should be doing, but often don't get around to it.  My advice is to make it a habit.  I especially enjoy foam rolling right before bed.  So for me that's about 8:00pm :)

Foam rolling is one part of the "recovery" piece of the pie...which I always stress to you.

Here's the link: http://www.strengthcoach.com/public/1303.cfm

By the way, this is the way I eat about 90% of the time.

Fat Loss

Effective, lifelong fat loss is easy with Paleo foods. We recommend the majority of your meals look something like this:

• 4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin or seafood.
• Then add several servings of multicolored vegetables, either raw, steamed or lightly cooked.
• Finally, round out the meal with good fats from Avocado, olive oil or a handful of un-salted nuts such as almonds, pecans, macadamias or walnuts.

Make sure to have 3-4 meals like this each day. Give it 30 days and then let us know how quickly and easily it is to lose unwanted body fat, all without hunger and cravings. Until you reach your desired level of leanness we recommend you keep your fruit intake to 1-2 servings per day and make these choices mainly from berries and melons. Keep in mind, you will be eating plenty of nutritious fresh vegetables, we just want you to see the fastest, most effective results you can. This is why we limit your fruit in the beginning to help you change your metabolic engines to a mode of “fat burning”.

So NO BOOT CAMP THIS SATURDAY MORNING.

I'm going to cancel it know, so you can sleep in.

Enjoy your weekend, and I'll see you back on Monday.

"I love the Beast," she says.  "I actually look forward to the Beast showing up, because every time he does, I handle him better.  I get more him more under control."

If it raining we will not have class, so return here for the detials.