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.

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.