I've posted this minute long video of some of the evening boot campers laughing as they exercise. Yes it's true, you can have fun and burn fat at the same time. If you'd like to more video lessons, you can view them here.
If you can't join us in person at our Pasadena/Altadena location, you can still get tips and ideas via our email newsletter.
Steph in one of our fat burning workouts.
As my experience grows as a trainer and coach, I realize more and more how difficult it is for most people to lose weight and more importantly, keep it off.
A small percentage of people are "exercise fanatics"...kinda like myself. I just thrive on pushing my body to uncomfortable limits.
I see it with my colleagues who have this inborn "push" to get active. We are different. (No jokes please.)
For so many others, it is always an uphill battle.
One of the major complaints I hear is that people just don't have the time. I completely understand. Having a wife, two kids (one going into college this year), 3 cats, and a dog, and running a couple of businesses keeps me busy.
When I started my boot camp a couple of years ago, I wanted to provide the best fat burning workout in 45 minutes. At the time the fitness industry had a standard 60 minute workout time. (Many still do.) I had been experimenting on my own for the past 3 years with workouts that burned the most amount of fat in 30 minutes or less. Clients saw incredible results in those 30 minute workouts.
I found that 30 minutes of the right type of exercise was just as effective or even more effective than one hour sessions. It was then that I knew I could incorporate these type of workouts into a group class.
So getting back to a lack of time...
It's a fact. No one has the time...BUT it's gotta get done.
Our lives are not going to get easier, and there will always be people and things trying to steal our time.
It's time to make the time for you. As I always say, you've got to have a strong base of good health to do whatever you want to in life.
Imagine losing 10 pounds or so, increasing your energy, and all the while toning your body.
You can do it.
Our next boot camp begins Monday July 18. I'd love for you to join us, and to see you make that commitment to yourself.
I know, that's an understatement that it's hot. It currently reads 93 degrees in Pasadena, CA.
Just a reminder to hydrate well before and after our boot camp sessions.
Go slower, and pace yourself. Take care.
Photo credit:Hank Precious
Take the day off to enjoy family, food and drinks.
If you've paid for this day, please know that you can train on a Tuesday or Thursday, credit it for the next camp, or I can refund you.
I ask that because your success at losing fat and most importantly, keeping it off come down to habits.
No quick fixes, or pills...just habits and discipline.
So let me know here in the comments, or via email.
Calendar:
July 4 NO CLASSES If you have already paid for the Monday class, you are welcome to use that credit for a Tuesday or Thursday class, or I can refund or credit that day.
Today is the first day of another boot camp.
Today is another day to choose if you will create new habits that contribute to better health.
If you are brand new to boot camp, and even if you have been to many before, I encourage you to take new measurements. At least take your weight, a before picture, and some circumference measurements with the tape measure.
Get you mind in the game.
Be ready for the workouts.
Get the proper sleep, and get on track with your eating.
Just this morning I posted my breakfast shake recipe.
Got questions? Ask? I'm here for your success!
One of the questions that I get asked is, "What should I eat for breakfast?".
I'll tell you exactly what I ate this morning, I even took a picture of it.
Breakfast protein shake:
2 cups water
2 scoops chocolate protein powder
1/4 cup full fat coconut milk
frozen acai packet
sprinkle of cinnamon
In addition to that, I had two pieces of cantaloupe, and a small handful of walnuts.
I put this up here to show you exactly what I do. This is a real life situation where I needed a quick, yet healthy meal to get my day started.
One of the questions that I get asked is, "What should I eat for breakfast?".
I'll tell you exactly what I ate this morning, I even took a picture of it.
Breakfast protein shake:
2 cups water
2 scoops chocolate protein powder
1/4 cup full fat coconut milk
frozen acai packet
sprinkle of cinnamon
In addition to that, I had two pieces of cantaloupe, and a small handful of walnuts.
I put this up here to show you exactly what I do. This is a real life situation where I needed a quick, yet healthy meal to get my day started.
Other breakfast ideas
Easy Power Protein Breakfast Shake
I've heard from many people that they have been having problems with one of my email addresses...Sorry about that.
Try, stephen@bootcamppasadena.com...I hope that one works for us.
As you know, I'm not one to blast out a lot of hype, specials, and lot's of talk.
The fun I have doing these boot camps and training is when I get emails just like this one I woke up to this morning.
..."I feel that I am getting so much stronger, my stamina has improved. I have lost 18lbs of body weight. Mostly unwanted fat."
Life doesn't get any better than that. If you'd like to join us and lose some fat or tone up, we'd love to have you with us.
Contact me, and I'll answer your questions, and fill you in on the details.
Hat's off to Tim Ferriss for finding this one..
First the updates
New Camp begins June 20 for the Monday, Wednesday, Friday boot campers, and June 21 for the Tue/Thur groups. Most of the time we can accommodate flexibility between the days and times...just ask.
Please confirm with me if you will be continuing, or would like to join in this camp.
Updates and News
Please check the blog first for any updates such as rain schedule, instructor changes (rarely)...any news, check here first. http://www.bootcamppasadena.com/blog/
"Just Results"
Some of the most beautiful things in life come from simple actions repeated and refined to excellence. In looking at my business and the way I interact with you my clients, I am trying to focus on getting you the best results.
There are a few things that I need to do very well with you.
Homework
What three things will you do this week to ensure that you lose fat and improve your health?
Post your answers in the "comment" section, or email me directly.
Please congratulate Brian and Hope on their wedding today.
Two very special people, I'm sending big hugs and much love.
Enjoy your honeymoon!
I'd really like to hear from you.
What seems to be your biggest frustration? Is it sticking to an eating plan? Is it finding the time to exercise?
I'm curious to hear from each of you.
Let me know here in the comments, or email me.
I look forward to hearing from you.
Focus on the critical few, to live life to the fullest.
I've made this short (3 min.) audio recording to spell out the three things you need to be doing to lose and keep the fat off.
The Three Things Are:
1. Train smart
2. Eat clean, (Paleo)
3. Proper recovery, sleep, massage
Click on the player below for the audio.
Recent Bahamas Vacation
When it comes to losing fat through our boot camp, there isn't really a "one size fits all" solution.
Each of you have special situations.
Be it injuries that you need to work around, problems sleeping, etc.. For this reason I'm not really one to hand out mass handouts or the like.
I see our boot camp as a group effort with everyone supporting each other, plus individualized attention.
My suggestion is if you have a question about diet, sleep, etc., first have a look here on the blog. Use the "search" function and ask your question. We may have already discussed it a few times.
The next suggestion is to leave your comment or questions here on the blog posts. Just type it in the "comment" section, and we will help.
Lastly you can always call or email Marie or myself. Like I always say, the more we talk and discuss your particular situation and goals, the better and faster we can help you with your changes.
I'm back from vacation and ready to train.
We'll have regular times for our classes on Memorial Day.
I look forward to meeting many of you who are new to Boot Camp Pasadena.
"You have so much potential for being healthy and lean - how will you convert these "dreams" into your reality today?"
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
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:
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.