For those of you who were in town and showed up bright and early on Monday morning, I congratulate you...
Perla, Leslie, Sergio, Ramona, Angie, Marie, Veronica, and Mary. And to Belinda and Vanessa who came to a special afternoon class.
I admire your tenacity.
If you missed Friday, or wanted to double check...
we will have session on Monday regular 5:45 am..
But evening class will be at 4pm.
Here's a great reminder from Rick Ivone Jr of www.InspiredDiabetic.com
Success is the sum of small efforts, repeated day in and day out.
Many people take the first step and then stop.
Yet, with every additional step you take, you enhance immensely
the value of your first step.
All masters of success are chiefly distinguished
by their power of adding a second, a third,
and perhaps a forth step in a continuous line.
There is no royal road to anything.
One thing at a time, all things in succession is the rule of life.
That which grows fast, withers as rapidly.
That which grows slowly, endures.
Do not despise the bottom rings in your ascent to greatness.
One small step – 1% each and every day. Get stepping everyone!!!!
Peace, Love & Health -
Create Your Day Extraordinary - Live Inspired,
Rick Ivone Jr. CN, CPT
Chief Inspirational Officer of www.InspiredDiabetic.com
This is a warning, tomorrow's class is going to be a tough one.
As you know one of the points that I stress a lot is getting the proper amount of rest and sleep.
1 cup cold water, small handfull frozen cherries, 2 ice cubes, 2 packets protein powder. Pecans eaten seperately.
Start right here, right now.
What choices can you make right now that will help you lose fat?
Is it taking a walk on your luch break?
Is is passing up the donuts or other crappy snacks in your office?
Is it driving past the fast food place, and instead going to the market to get something healthy?
Each moment you have the opportunity and the choice to do something good for your body.
Which will you choose right now?
Eggs, olive oil, Thai chicken, broccoli, and mushrooms
I heard, I think it was Vanessa saying that she wanted to do more of these as soon as possible...maybe Wednesday.
Marie, Belinda, Vanessa, Mary, and Angie doing some TRX Rows
I love your enthusiasm.
When I'm walking around checking your form and stuff, I am really impressed. I love the intensity, the grunting, the sweating...keep at it. It will pay off.
Give yourselves a pat on the back. I see your hard work and focus...you are on your way to getting leaner and stronger.
Maria from the morning boot camp class had a question about protein powders and if I thought that they were OK to use with our Fat-Loss Track Eating Plan.
Yes and No...how's that for an answer.
I first try to get clients to eat whole food. It takes more energy for your body to digest whole foods, so you burn more calories eating solid foods. But, having said that I personally use protein powders for convenience. I try to eat 3-4 whole food meals, but usually have at least one protein shake a day.
You can get a cheap protein powder from Target or Trader Joes, but my favorite and by far the healthiest and best tasting is from Ray and Terry's. I prefer their chocolate shake, but they do offer vanilla and strawberry. Check out the ingredients...you can't find a better quality protein powder.
I'm often asked "what should I eat?". Here is what I just had for lunch right after my workout.
Buffalo patty grilled on the George Foreman Grill, and zucchini. A spoon of peanut butter too, just because I love peanut butter. Nothing pretty or fancy, but fuel for the body.
First of all a big pat on the back and a big congratulations for showing up and putting in the work at the first Boot Camp session. That's what it takes. Just go for it!
NO Silly Cinco de Mayo crappy eating today....please. If you are taking the camp to lose weight...this is off limits. If you do go to eat out with friends or co-workers, stand your ground and eat healthy. How about grilled fish, beef, or chicken, with vegetables :) No beer, no margarita's, no chips, no flan. Be strong. Think about how you want to lose the fat...to fit into those "skinny jeans". Call me on the "hot line" (my cel phone) if you begin to feel weak.
(Please know that I have quite a few clients here in the area...and they have been know to "turn-in" or view other clients eating "no-no" foods. So I'm always watching you :) )
Have you taken your measurements?
Have you taken your 'before" pictures?
Please get this done if you haven't.
If you are on the "Fat-Loss" Track, are you eating protein and vegetables 3 to 5 times per day? Ask me if you have any questions.
The more you communicate with me, the faster you'll see results...I am here at your disposal.
You may have read about the 1 week Boot Camp session in Brazil. My wife is from Brazil and my kids have been going there for the past few summers as they will be doing again this summer. Anyways since the airfare is so cheap I am looking into creating an incredible week there of fitness, massage, and fun of course. I'm looking at the first part of August.
Since you are now a client of mine, you will receive a special, unadvertised price too.
If you've always wanted to go to Brazil, but wanted to go with a "native" (that's my wife) and me, this might be your chance. Talk to me directly if you are interested. I will keep you posted too as the details come in.
Please, please give me your feedback, and keep up the great work.
Have an incredible day
Stephen
Good morning everyone,
There was a question as to where we will meet on Monday morning.
At Aveson School there are basically 3 levels.
Level 1, let's call this the cafeteria/blacktop level (this is where we will meet on Monday).
Level 2 is the grass field
Level 3 is the upper most level, closest to the mountains
I will be there by 5:30a in case you have any quick questions, or need to turn in paperwork.
We start promptly at 5:45a and end right at 6:30. If you arrive late, join the group by starting slowly to warm up.
Aimee asked...if I have any sample meal plans, and here is what I wrote to her:
Yikes! I am a terrible cook.
My personal plan is this:
5a I usually have a protein shake with coconut milk
Around 9a I have 4 eggs with olive oil and some vegetables such as broccoli, onions, peppers, etc.. I might have a turkey patty, lean burger patty, buffalo patty (I get all these from Trader Joe's)
11:30 or noon Lunch Once again some type of lean patty, olive oil and vegetables with salad.
2:30 or 3p shake along with some nuts (almonds, walnuts, macadamia)...whatever I have on hand.
6 or 7p Dinner Any type of protein cooked in olive oil with some type vegetables.
9p If I am still hungry I might have a small shake with the protein powder and coconut milk (This is only if I feel hungry)
I will look for some sample menu's, but it is basically choosing the protein source, a vegetable, and some healthy fat.
If you have chosen the "Fat-Loss Track", then you will want to read on.
Saturday is your "cheat day". Enjoy your favorite snacks, ice cream, candy, cereal. By all means don't gorge on garbage just for the heck of it, but do treat yourself. If there is a food you know you'll miss in the next 21 days eat it today.
Onil Chibas my client, friend and owner of Elements Kitchen in Pasadena is giving my clients a special "cheat treat". If you go to his restaurant between 10a - 5p on Saturday, he'll give you half off a dessert. (I would join you tomorrow, but I have a wedding to go to in Orange County.) I can tell you that you'll love the food.
Back to your eating plan. So Saturday you'll have your cheat day. I also suggest that you do your grocery shopping today for the upcoming week.
Sunday Morning you will take your body measurements. Do this before you eat or drink anything.
Beginning Sunday through next Saturday you will eat 5x a day
(3 main meals, and 2 snacks).
Each meal is comprised of:
1 portion or protein
1 serving of healthy fat (if the protein source is fatty already, then avoid this extra fat)
0 servings of carbs
free veggies as desired
Snacks are considered 1/2 the size of a regular meal.
For those who are curious we are looking at about 40% protein, 10% carbs, and 50% fat.
Portions
So you may be asking what is a "portion"?
A portion of protein is considered the size and thickness of the palm of your hand.
A portion of carbs is considered the size of your clenched fist. Imagine an orange, or a fist size of rice or beans.
Lastly a fat portion is considered the thickness of the tip of your thumb.
Meal Timing
Here is a sample timeline for your meals
6a breakfast
9a mid-morning snack
12 lunch
3p mid-afternoon snack
6p dinner
9p pre-bedtime protein shake
Allowable proteins for this first week. Lean meats, fish, eggs, lamb, turkey breast,chicken, pork tenderloin, pork chop, milk protein blend.
Allowable veggies for this first week. Most vegetables except for corn, sweet potato. Think of eating vegetables like celery, broccoli, asparagus, cauliflower, and green onions. (Feel free to ask me about specifics.)
Allowable fats. Most nuts, all natural peanut butter, avocado, canola oil, extra-virgin olive oil.
This may seem a little overwhelming, but trust me it works. Ask me if you have any questions or need help. Focus on just this week, one week at a time.
Sleep well Sunday night and I will see you Monday,
In the next few days you'll be receiving some tips and suggestions which I suggest you put into action to ensure success in the May 4th Boot Camp session.
There are basically 2 tracks in taking the Boot Camp class.
The first is to take the camp for general health, improvement in strength and stamina, and overall wellness. The other, let's call it the "Fat-Loss Track" requires a special commitment on your part.
(One is not "better" than the other, they are just different goals with different paths.)
In order for you to succeed with your fat loss goals, you will need to trust me and follow my advice to the "T". If not, you are fooling yourself and wasting your time and money.
If you are on the "Fat-Loss Track" then read on... Before boot camp begins on Monday you will need to do these things.
That's it for right now. I will send you more information soon. Coop (Stephen is pretty formal, friends call me Coop)
Morning class is almost filled. As of right now I think we have 2 spaces left.