New Goals and Membership Site

As we come in to a new camp, I am hard at work behind the scenes.

My goal for each client is that I give you my 100% in helping you achieve your goals.

This camp I will be introducing some new things, many relate to accountability and your goals.  If you tell me you want to lose belly fat and inches from your waist, then we are going to set up specific steps, tactics, and accountability check-ins to keep you on track.

My guess is this is going to be great for some, and a little shocking for others.

Boot Camp Pasadena is getting a little more personal.

When I was a one on one trainer there was more time to chat with each client...but now I've created what I believe is a pretty good system of keeping you the boot camper, on track.

The other big news is that I will be opening up a limited number of online memberships.  As a virtual client you'll be receiving a lot of coaching and a lot of the same information that my boot camp clients receive, but without the in person training sessions.  I'm looking at April 1 to start this.

Leave me a comment in the "Post a Comment" section above if you might be interested in the online membership.

Special Price Offer Ends Tonight

Thanks for the kind words of congratulations with regards to my two year boot camp anniversary.  This special Anniversary price offer ends today.  Many people have jumped at the chance of this discounted price.  Here are the prices again.  3 day per week, $165 2 day per week, $110 New Camp Begins March 28 - April 22 MWF 5:45 -6:30 AM MWF 6:00-6:45PM or Tu Thur, same times as above *For this special price, I will ask that you pay via cash, check, Square, or Dwolla.  (Those last two have very low cost CC fees for me.)  Email me directly to confirm your space.  If your friend is emailing me, make sure that they mention this 2 year anniversary special.  Best, Stephen www.BootCampPasadena.com P.S.  Registration will close tonight.  Once the classes are filled, that's it.   After that, my focus will be on those who are in the camp, so there may be some delays in responding to general emails.

Best Price in Two Years

I don't take any day for granted.

I know how lucky I am to have a healthy family, and a really fun profession.

Two years ago I started my boot camp.  I had been a personal trainer for over 13 years or so, and it was getting harder and harder for my one on one clients to afford my hourly rate.  I had heard about these "boot camps" and decided to give it a shot.

I still have many of my original clients, and to those of you, I owe you a special thank you.  I mean it from my heart...you have allowed me to earn a great living from doing something that I love.  I am so grateful.

So in appreciation for this 2 year anniversary, I am going to drop the price of this session to only $165.  ($110 for the 2 day a week option.) That was the original price when I started two years ago.

*For this special price, I will ask that you pay via cash, check, Square, or Dwolla.  (Those last two have very low cost CC fees for me.)

I'm sure that spaces will fill fast.

If you've had friends who wanted to try boot camp, this is their chance.

I will still honor the "one session free" referral bonus when you bring a new friend too.

If you have a special price for "couples", etc., I will work out something special for you too.

Email me directly to confirm your space.  If your friend is emailing me, make sure that they mention this 2 year anniversary special.

P.S.  The next camp begins March 28.

"Health is Your Wealth" by Robin Sharma

So true...

"HEALTH IS YOUR WEALTH: These were peak-performing CEOs leading 24/7 careers. There was utter silence in the room when I shared this statement: "Health is the crown on the well man's head that only the ill person can see". Why be the richest person in the graveyard? And what's the point of getting to the mountaintop but reaching it sick? Get serious about becoming superfit. Then watch the caliber of your work and the quality of your life fly."

Robin Sharma

When it Rains

Yes it rains some days, but for most of the year we have it really easy when it comes to training outdoors.

In case it rains...
AM Campers - we get to meet indoors in the hall.

PM Campers - we may meet under cover or indoors depending on availability of the hall.

Come prepared.

Avocado, Egg, and Bacon Salad for Breakfast

From boot camper Michelle...

The question I have received often since starting my paleo journey is "what do you eat for (breakfast, lunch, snack, dinner?" Breakfast is the hardest for most. It seems simple to throw toast in the toaster, cereal in bowl, or grab some fruit without a thought to protein and healthy fat to fuel your body. Maybe you are rushing after your morning workout, to get kids fed, off to school, and yourself in the car for work. This is a breakfast that I promise, with a little bit of preparation, can be just as simple and enjoyed by the whole family. And the protein and healthy fat will leave you sustained until lunch. I often enjoy this for lunch as well.

 

1/2 Ripe Avocado, mashed

1 Hard-boiled Egg, diced

1/2 medium tomato, diced

Lemon or Lime juice, to taste

2 pieces of uncured bacon, crumbled (baked in oven @ 400 degrees for 20min; trader joes has a great uncured bacon)

salt and pepper, to taste

At the beginning of the week, prep your hard-boiled eggs and bake your bacon (this is less mess option, I will never go back to pan-frying bacon). You can chop your tomatoes and place in container as well (though I prefer fresh tomatoes, if fluctuating price of tomatoes are a concern, there are some relatively inexpensive canned organic diced tomatoes available, I've purchased for about $1). In the morning, mash the avocado, add the egg, tomato, lemon or lime juice, salt and pepper. Mix all ingredients together (lightly), top with bacon and enjoy! Some alternatives (if you don't eat pork, for example)- uncured beef or turkey bacon, chicken sausage (Trader Joe's has great minimally processed, gluten free options), canned crab meat, shrimp. Get creative.

Conducting Boot Camp for The Metropolitan Water District of Southern California

I had a fun day conducting an onsite boot camp class for the MWDH in Los Angeles.

We did the "fun" sliders workout.  Lot's of laughs, and plenty of sweat.

More pictures to come.

Hiking in Altadena

A boot camper and I were talking about hikes in the nearby mountains of Altadena and Pasadena.

One of my favorite places to get away is on Tanoble.  I've put the map below.

Take Loma Alta and turn North on Tanoble, keep your eye open on the right side for a wooden dam like structure.  The trail head is just to the right of that.

Newsletter for March 8, 2011

Mar. 8, 2011

I'm back from a 3 day conference in Denver.  I'll be posting and writing more about that in the next few days, but I wanted to give you a quick and convenient snack idea.

I tried a great and wholesome food bar while I was at the conference.  They are homemade here in L.A..

The reason I'm suggesting that you give them a try is that they are made with real food, nothing artificial...and they taste great.

It's the perfect snack for right after a workout, or maybe in case you can't grab breakfast.

The bar that I like and tried is called "Training 33".  Tim Ferriss of the "4 Hour Body" fame chooses it in his book as the "go to" bar for fat loss.

The site is www.YouBar.com

If you use my code "Boot Camp Pasadena" you'll receive 5% off.

Give it a try and let me know what you think.

Quiet Time Here Means That I'm Busy "Behind the Scenes"

It's true, I've been in Denver, so it may take me a little while to get back to you.

I am working hard behind the scenes.  I speak about that, and the things to come in the video below.  

Free Hike and Workout This Sunday Mar. 6 in Monrovia

Lot's going on this week.

Calendar

February 28

New Boot Camp Sessions Begin Today (some spaces still avail)

February 28  

Last day of the Paleo Challenge II.  Email me your before and after pictures, starting and ending measurements, and let me know what this challenge meant to you.

March 6

Free workout and hike.  Join us this Sunday in Monrovia. 

Be prepared for a very cold morning (Monday Feb 28)

Dress appropriately as it looks like it's going to be quite cold tomorrow morning.

Next Boot Camp Pasadena Session Begins Feb 28

Next Boot Camp Pasadena Session begins Feb 28

As the weather warms up, boot camp classes will fill up.

We've pretty much made it through the "cold" time of the year, so if you haven't joined us yet, now is a great time to begin.

Please read through our testimonials to see the success stories of many of our boot campers.  These stories are from real people just like you.  Many times they were nervous about getting started, but once they did...the results came.

So, details for the next camp:

Dates: Feb. 28 - March 25 for the 3 day a week camp  (Mon, Wed, Fri)

           March 1 - March 24 for the 2 day a week camp (Tu, Thur)

Times: 5:45am - 6:30am  AM session, or

           6:00pm - 6:45  PM

Cost: $189 for 3 day per week option

         $128 for 2 day per week option

Contact me to register, and if you have any questions.

stephen@bootcamppasadena.com

Regular Boot Camp Times on Monday Feb 21

Just a note that we'll have workouts at the regular times on Monday Feb 21.

Manicure Pedicure Coupons

Well ladies... you've told me about your manicures taking a beating from training, so Dana from the morning boot camp has hooked you up.

She has given me $5.00 coupons that you can use at her Spa, Forum Beauty Spa in Pasadena.

She mentioned that there is a mani/pedi combo special every Mon-Thurs, if you book your appt between 9:30a-2:45p, for $28 (they also accept walk-ins). The coupons can be used towards this special as well.

Their phone number is (626) 351-2200

New Clients, Welcome to Boot Camp Pasadena

New clients, welcome to Boot Camp Pasadena.

Like I mention in this short video, the first few classes are going to be challenging...and you are going to be sore. If you haven't exercised in a while, you are probably going to be quite sore.

If you feel bewildered and overwhelmed, that is totally normal.  Some of the other people in the boot camp have been with me close to two years, so they definitely know what they are doing.  Soon you will too.

I am here to help, and so are your fellow boot campers. 

I pride myself in creating a supportive group.  We are in this together.

The most important thing is that you have made the commitment, and you have the courage to show up...I totally admire you for this.  Pat yourself on the back.  There are many who talk about change, but fewer are those who actually do something.  You are doing it!

Don't Settle. Challenge Yourself to Be Your Best.

"It is not the critic who counts.

Not the one who points out how the strong man stumbled

or how the doer of the deeds might have done better.

The credit belongs to the man who is actually in the arena

whose face is marred with sweat, dust, and blood.

Who strives valiantly,

who lives and comes up short again and again.

Who knows the great enthusiasms, the great devotions

and spends himself in a worthy cause.

Who, if he wins, knows the triumph of high achievement

and who, if he fails at least fails while daring greatly.

So that his place shall never be with those cold and timed souls

who know neither victory nor defeat."

Some things piss me off

I'm a pretty calm guy, but some things piss me off.

I got a question this morning via email with regards to eating at the workplace.  Here's the question, and my response.

Question: "As for diet, I work in an office where there's always food around, including free lunches 3 days a week.  So, I remain sort of stuck and could really use ideas about how to help kick start weight loss (even a little success).  Thanks."

My response:  I'm going to be honest with you.  As far as your meals at work, I don't care if they are free, or other people are eating them.  If those meals are not contributing to creating a more lean and healthy YOU....then do something different.  I see too many businesses that don't put their employees' health first. Bring your own food.  Be selfish!  I often hear of co-workers actually sabotaging others by making fun of them because they are eating healthy!  This makes my blood boil.  How dare they. 

Here is my suggestion to "kick start" your weight loss.

1.  Eat lots of vegetables

2.  Eat chicken, fish, lean meats.

3.  Eat some fruit, nuts/seeds, and healthy fats like avocado, olive oil, etc.. 

4.  Avoid the rest... 

How is your sleep?  Meaning, do you sleep enough?  Do you wake up feeling rested?

Ask Amy, Boot Camp Pasadena's Registered Dietitian

Question:  "I'm wondering if there is any correlation between eating Paleo and an increase of dental plaque on lower teeth. I went to my dentist for a routine cleaning today and he was aghast at how much build up I had on my lower teeth (pretty much in the middle, from the first pre-molar to the other side).  It's atypical for me.  He figured I wasn't cleaning as well, but I haven't changed my dental hygiene habits at all.  The only thing I've really changed is my diet.  Curious if anyone has ever experienced something similar."

Amy's Answer:   I have not heard of a Paleo diet promoting dental plaque - in fact I have most commonly heard the opposite.  Plaque growth is assisted by sugar and since a Paleo diet is not a sugar rich plan, I am fairly certain it is not the culprit.  The only thoughts I have would be in relation to your fruit and dried fruit intake or cheat meal foods. 

Acidic foods (citrus, some vegetables, etc.) and carbonated beverages can promote tooth decay, but not necessarily plaque build up. Here is a look at food types and the chances/risk of tooth decay:

Acidic foods (citrus, some vegetables, etc.) and carbonated beverages can promote tooth decay, but not necessarily plaque build up. Here is a look at food types and the chances/risk of tooth decay:

High Potential for Decay -Dried fruits, hard & soft candy, cake, cookies, pie, crackers, chips, etc.

Moderate Potential For Decay -Fruit Juice, canned fruit, soft drinks, breads

Low Potential for Decay - Raw fruits and vegetables, milk

No Potential for Decay - Meat, Fish, Poultry, Fats, Oils

Ability to Stop Decay - Cheese, Nuts

Have you switched brands of toothpaste?  My suggestion would be to stick with Paleo and really concentrate on doing a good job of brushing and flossing!  Hope this helps!

Have a Great Day!

Amy Kubal, RD

Update: Monday, Wednesday, Friday Mornings Sold Out

Email me stephen (at) BootCampPasadena.com to be put on the wait list.  Thanks :)