Would You Like to Drop A Dress Size in Two Weeks?

Summer vacations will soon be here.  Are you ready to be seen in your bathing suit?

Would you like to drop a dress size or two?  How about 10 pounds or more?

I ask these two questions as just last week I spoke with two boot camp clients who had done just that.

In a two week time period...

• One female client lost a dress size and fit in to a new pair of jeans.   
• A male client lost 12 pounds in the same two week time period.

Do you have similar goals?

Do you want to work on that bothersome belly fat?  Or work on those arms for a particular summer dress that you hope to wear?

Join us on May 23, as we start a fresh new boot camp .

I've actually added a 4 and 5 day option to our regular schedule.  Contact me for details.

Times are the same...
AM Session: 5:45a-6:30a
PM Session: 6:00p-6:45p

Potential

"You have so much potential for being healthy and lean - how will you convert these "dreams" into your reality today?"

Focus on The Basics for Fat Loss

Most of you who are in the boot camp are here for fat loss and toning.

Continuing with yesterday's theme of focusing on the basics, here are some more tips.

If you "blow it" in one area such as not getting enough sleep, make sure that you do your best in the other two areas, eating clean, and training hard.  If you falter in 2 or more areas, your chance of success is slim to none.

Have a look. (Video is about one minute long.)

Upcoming calendar:

Each Monday in May - My client, Onil Chibas of Elements Kitchen here in Pasadena, is donating 15% of proceeds when you eat at his restaurant to another great client of mine, Young and Healthy.  Pretty simple. Eat on Mondays, get some incredible food, and everyone benefits.

May 30 New camp begins

A Couple of Points if You are New to Boot Camp

As new people join us I just wanted to remind you of a few things.

There are what I call the "Four foundations for fat loss success."  

They are: 

1. Sleep and recovery
2. Train smart
3. Eat well
4. Interact and support

You can read about these by clicking on this link.

You need to master these.

No need to look for other stuff to add until you get these down.  We simply don't have time to add more exercise, or more stuff.  Time is limited so take care of these basics.

The other point for today is about support and communication.

There is a lot of information here on the site about what to do during boot camp.  simply type in your question in to the search function, and most likely you'll find your answer.  But if you don't you can always email or call us.

I always say, the more we talk and you ask questions, the sooner you'll see results.  The fastest way to get a response from me is to email me.  stephen (at) boot camp pasadena.com.  

I don't always see messages on Twitter or Facebook, so email me directly.

Yesterday's Bodyweight Exercises Sure Were Challenging

Isn't it amazing how challenging bodyweight exercises can be? 

Yesterday we did many bodyweight exercises. Most of those exercises focused on the core, chest, and arms. 

The exercises that I chose accomplish three things:

1.  They burn a lot of fat since you have to move your entire body without any assistance. 

2.  They involve the core as you must stabilize your body when performing the exercise.

3.  And lastly, they tone the arms and chest. 

My hope as always, is that by doing these bodyweight exercises is that you can "steal" them from me.  Meaning I want you to remember them and implement them on your own. 

Maybe you are traveling and don't have access to a gym...you can always do some bodyweight exercises.  

There is no excuse!

Boot Camp Pasadena is Not Just a Women's Fitness Class

I had a question via email asking if our boot camp was only a women's fitness class.  He asked if there were "dudes" too?

My response is "yes".  Both men and women take the boot camp classes, but most are women.  If I have 30 total students in one class, 27 of those are probably women.

I mentioned to him that these classes are designed to burn fat.

Therefore, for men looking to build larger muscles this is probably not the best choice.

Having said that, this is still a great option for those men looking to shed a lot of fat, gain strength, and improve endurance.

The exercises, like we did today with the TRX, can be modified so that they are extremely challenging.

For potential clients who aren't sure if our boot camp is the right fit, feel free to call me and discuss your questions.

Get Started on the Right Path by Creating Habits

(Simple breakfast- 4 eggs, olive oil, and collard greens.)

One of my main goals while running the boot camp is to create life long habits.

This boot camp or any other program may be temporary, but the lessons learned and the habits formed will serve you for the rest of your life.

For those of you just starting I always ask that you take your before measurements.  Simple circumference measurements with a tape measure, and some "before" pictures will do.

This doesn't take any complicated software programs to track or enter your information in to.

Simply jot down the information in your personal journal.

Keep this simple.  But do it!

Too many times I've had clients make incredible transformations, clothes fitting better, etc., only to not have something to compare it to when they first started.

Action step today:

Take 5 min and take your before  measurements and your before picture...then tell me that you have completed this task here by making a comment.

New, Accountability and Goal Tracking System Being Implemented for Our Next Camp

I've been working hard behind the scenes, and have had some "guinea pigs" trying out the new system.

It's a simple way to check off what needs to be done, and also keeps you on track.

There is no skating around the issue with this system.  Either you are doing the work, and the steps to bring you closer to your fat loss goals, or you aren't.

There is no judgement here.  Just step by step "tasks" for you to complete.

Every client will have his/her secure accountability and tracking center up and going by the start date of our next camp.

Monday, Wednesday, Friday Morning Classes Almost Full

Current clients, if you haven't already, please confirm if you will be continuing in the next boot camp session.

Prospective clients, note that the MWF morning classes are almost full...maybe 3 spots avail.

Tuesday and Thursday camps still have space.

Contact me soon to secure your spot, thanks.

Next Boot Camp Pasadena Session Begins April 25

Summer is near, so it's time to step up your training.

Limited spaces in the Monday, Wednesday, Friday classes are open for the upcoming camp which begins Monday, April 25.

Tuesday and Thursday has more spaces available.

Class times for AM sessions: 5:45-6:30

Class times for PM sessions: 6:00-6:45

Prices for 3 day a week camp, $187

              2 day a week camp, $125

Email or call for more details or questions.

What We Can Learn from World Champion MMA Fighters

Last week I flew down to Boca Raton Florida for my Strength and Conditioning Certification for Mixed Martial Arts with JC Santana. 

I went down there for two reasons. 

The first was a selfish reason.  Having started Brazilian Jiu Jitsu about a year ago, I wanted to learn how to improve my own conditioning. 

The second reason is that I wanted to learn how I could modify the training regimens of these elite fighters and apply them to my boot campers. 

What I didn't expect was that I was going to learn how champions approach training, and how I could use that not only for myself, but also for my clients. 

No matter what your feelings are on the often brutal sport of MMA, there is no question that these fighters are some of the best conditioned athletes in the world. 

Having to fight at precise weight levels the athletes are lean, strong, powerful, and very nimble. 

I wanted to learn the routines and strategies these warriors use, and apply them to my "weekend warriors". 

Juan Carlos Santana, one of the top strength coaches in the world, led us through some sample circuits.

 (Me in all black training on the PowerMax 360)

You can check out a video of us going through a circuit here.  

He gave us a lot of information on how he and his team prepare his fighters to outlast the competition.  (Isn't this what many of us are trying to do in the real world?  Have the stamina to be the best at work, and have incredible energy to spend with our family and loved ones.) 

JC demonstrated both the science and real world application.  Just like at boot camp, smart programming with consistent effort can produce excellent results. 

Probably the most valuable part of this weekend was the question and answer period with the fighters.

(MMA Fighters at IHP Fit in Boca Raton, FL) 

The fighters reminded me what it takes to be champion. 

• No excuses.
• Unrelenting passion, focus, and determination.
• Extreme dedication.
• Commitment to being the best.  

My take away from the weekend was a reminder of how often I feel sad and frsutrated that so many people quit, or sell themselves short. 

I see it time and time again in my clients.

The tools are here to reach the highest levels in health and in life.   

Aren't you in a fight for your life? 

To be the best mom or dad?  To be the best at your profession?  And so on... 

Don't back away...step up and fight.

Plan your day, and check in here.

Do you know what or where you will be eating today?

How have you planned your day so that you can guarantee you will be eating in such a way that it contributes to you being leaner and more fit?

What did you eat for breakfast this morning?

Let me know your responses here in the comment section above.  (I have posted my breakfast.)

Today's workout has been posted in the Member's Area...

Easy Power Protein Breakfast Shake Recipe

Two scoops of protein powder, frozen mango, fresh avocado, and water.

A quick and healthy start to your morning.

Get Serious

Here is my mentor, Todd Durkin of Fitness Quest 10 in San Diego going over the basics of succeeding at fat loss.

You'll notice that we recommend the same things.

There is a formula to success in getting leaner and losing the fat, please watch and get to it.

Get Fired Up

Women Only, How to Lose The Annoying Belly Fat

I'm writing this today as I respond to a boot camper who's major goal is "to lose the ever annoying and unhealthy---belly fat."

I'm often asked this question, so here is my exact response to her. 

"In looking at this goal, I always come back to the basics.

• Eat clean.
• Train consistently.  (Three times a week at boot camp, and one nice long walk, bike ride, etc. on the weekend.)
• Sleep enough.
• Supplement to ensure success.

Let's start with eating clean.

The closer you stay to eating lean proteins, vegetables, a little fruit, and some healthy fat...the better off you will be.  It's simple...but not easy.  The more you stray from this "blueprint" the more you will struggle.

 

Train consistently.

This one is pretty basic too.  Plan your schedule so that you fit YOU into your schedule.  Our sessions are only 45 minutes, three times a week...so commit.  (I realize like in your case, that emergencies do come up...but in general do your best.)

                                                                                                                                     

Sleep enough.

I've written a lot about this on my site.  In order to lose the fat, you've got to get good quality sleep, there is no other way of getting around this.

Shut down the electronic stuff at least an hour or more before bed.

Make sure that your room is cool and dark.

Try using a sleep mask...this a life changer in my opinion.

Supplement to ensure success.

There are many supplements out there, but one company that I rely on is Prograde.  I know the owners and I trust the products that they put out.

The two that might be useful to you are their multi vitamin for women, 

and their Krill fish oil.

Only by putting these suggestions into action, will you reap the results."

Using the Tiger Tail for Muscle Soreness

This morning in boot camp class, one of my clients asked what she could do to reduce muscle soreness.

I often recommend using the foam roller, but in this video, I suggest using the Tiger Tail too.

It's smaller and quite often easier to hit the target...meaning those sore muscles.

Have a look at the video, and give it a try.

Welcome to A New Boot Camp

just results.

Any Questions Before the Camp Begins?

Drop me an email or post a comment here, if you have any questions.