How to Choose the Right Boot Camp: MyFoxLA.com

How to Choose the Right Boot Camp: MyFoxLA.com

Warm up: 5-10 minutes

Workout Instructions:
This workout has 12 rounds, just like the song.  Do the first exercise on the first round.  Do the second, then first exercise on the second round.  Each round, you add another exercise.

The 12 Days of Christmas Boot Camp

On the 1st day of Christmas Boot Camp, my trainer Sandy made us do a 1 minute wall sit.

On the 2nd day of Boot Camp, Sandy made us do 2 Sprints Across the Lot, And a 1 minute wall sit.

On the 3rd day of Boot Camp, Sandy made us do 3 -20 Second Planks(1 Min), 2 Sprints Across the Lot, And a 1 minute wall sit.

On the 4th day of Boot Camp, Sandy made us do 4 Burpees on the Ground, 3 -20 Second Planks, 2 Sprints Across the Lot, And a 1 minute wall sit.

On the 5th day of Boot Camp, Sandy made us do 5 Military Push Ups, 4 Burpees on the Ground, 3 -20 Second Planks, 2 Sprints Across the Lot, And a 1 minute wall sit.
On the 6th day of Boot Camp, Sandy made us do 6 Wide Leg Squats, 5 Military Push Ups, 4 Burpees on the Ground, 3 -20 Second Planks, 2 Sprints Across the Lot, And a 1 minute wall sit.
On the 7th day of Boot Camp, Sandy made us do 7 Curls & Shoulder Presses, 6 Wide Leg Squats, 5 Military Push Ups, 4 Burpees on the Ground, 3 -20 Second Planks, 2 Sprints Across the Lot, And a 1 minute wall sit.
On the 8th day of Boot Camp, Sandy made us do 8 Alternating Lunges, 7 Curls & Shoulder Presses, 6 Wide Leg Squats, 5 Military Push Ups, 4 Burpees on the Ground, 3 -20 Second Planks, 2 Sprints Across the Lot, And a 1 minute wall sit.
On the 9th day of Boot Camp, Sandy made us do 9 Dumbbell Swings, 8 Alternating Lunges, 7 Curls & Shoulder Presses, 6 Wide Leg Squats, 5 Military Push Ups, 4 Burpees on the Ground, 3 -20 Second Planks, 2 Sprints Across the Lot, And a 1 minute wall sit.

On the 10th day of Boot Camp, Sandy made us do 10 Russian Twists, 9 Dumbbell Swings, 8 Alternating Lunges, 7 Curls & Shoulder Presses, 6 Wide Leg Squats, 5 Military Push Ups, 4 Burpees on the Ground, 3 -20 Second Planks, 2 Sprints Across the Lot, And a 1 minute wall sit.

On the 11th day of Boot Camp, Sandy made us do 11 Bent Over Rows, 10 Russian Twists, 9 Dumbbell Swings, 8 Alternating Lunges, 7 Curls & Shoulder Presses, 6 Wide Leg Squats, 5 Military Push Ups, 4 Burpees on the Ground, 3 -20 Second Planks, 2 Sprints Across the Lot, And a 1 minute wall sit.

On the 12th day of Boot Camp, Sandy made us do 12 Jumping Jacks, 11 Bent Over Rows, 10 Russian Twists, 9 Dumbbell Swings, 8 Alternating Lunges, 7 Curls & Shoulder Presses, 6 Wide Leg Squats, 5 Military Push Ups, 4 Burpees on the Ground, 3 -20 Second Planks, 2 Sprints Across the Lot, And a 1 minute wall sit!

Here’s a condensed version to print & take with you.

The 12 Days of Boot Camp (Christmas)

On the X day of Boot Camp, Sandy made us do:

1. a One Minute Wall Sit
2. Sprints Across the Lot
3. 20 Second Planks
4. Burpees on the Ground
5. Military Push Ups
6. Wide Leg Squats
7. Curls & Shoulder Presses
8. Alternating Lunges
9. Dumbbell Swings
10. Russian Twists
11. Bent Over Rows
12. Jumping Jacks

Enjoy the workout!   Happy holidays! 

Let’s face it, some days you just don’t feel like exercising.

You get too busy, too stressed and quite simply too tired.

Here’s a list of 13 of the top reasons to exercise. Pull out this list and read it when you’re having one of those days.

1. To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time.

2. To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.

3. To Lose Weight and Keep It Off
Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.

4. To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful.

5. To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night.

6. To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically reduced with regular exercise. Exercise also helps reduce inflammation.

7. To Relieve Back Pain
In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for guidance.

8. To Ease Depression
Exercise has been proven to reduce depression – sometimes even as effectively as medication. Just chalk this up as yet another amazing benefit to exercise.

9. To Reduce Aches and Pains
By strengthening muscles around your damaged joints you’re able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain.

10. To Stay Mentally Sharp
Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher called exercise “Miracle-Gro for the brain.”

11. To Enjoy Your Lifestyle
Whatever it is that you love in life – your kids, travel, sports, fashion – it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life.

12. To Reduce Sick Days
People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.

13. To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.

Regular exercise gives you so many amazing benefits, as you’ve seen from the above list. Call or email me today to get started on the exercise program that will change your life forever.

Do you have unmet goals?

You aren’t alone. In fact, many people live with unfulfilled aspirations and the self-help industry is booming.

Unfortunately, many widely used self-help techniques fail to deliver results.

Case in point: You’ve probably heard of the “Yale Goal Study” in which researchers were said to have interviewed the graduating Yale seniors in 1953, asking whether or not the students had written down specific goals that they wanted to achieve. Then twenty years down the road the researchers looked up each student and discovered that the 3% of the class who had written down their goals had accumulated more personal wealth than the other 97% combined.

Very compelling story, but complete fiction.

The “Yale Goal Study” never happened, though motivational speakers and self-help books have quoted it for years.

Best selling author and psychologist Richard Wiseman went on a mission to craft a no-nonsense response to the bogus self-help techniques. Using a diverse range of scientific data he uncovered a proven approach to achieve any goal.

The following 5 successful techniques (Do This) and 5 unsuccessful techniques (Not That) are from Wiseman’s book, 59 Seconds Change Your Life in Under a Minute.

Do This: Make a Step-by-Step Plan.
If you are serious about achieving your goal, then you need to create a step-by-step plan on how to do it.

Successful goal-achievers break down their overall goal into sub-goals. Each sub-goal needs to be concrete, measurable and time-based.

• Not That: Motivate yourself by focusing on someone that you admire.
  Studies show that focusing on someone you admire is not a strong enough motivator to see you through your goal.

Do This: Tell Other People About Your Goal.
How badly do you want to achieve your goal? If you want it bad enough, you’ll tell your friends and family.

This technique works on two levels. First, you’ve put yourself on the spot by letting the world in on your goal, so it’s all-eyes-on-you. Failure would be public. Second, your friends and family are there to offer support and encouragement. Don’t underestimate the psychological power of having someone in your corner.

• Not That: Think about the bad things.
  When you focus on the negative it becomes your reality.

Do This: Focus on the Good Things When Achieving Your Goal.
Remind yourself of the benefits associated with achieving your goal.

Make a checklist of how life will be better once you have achieved your aim. This gets your focus on a positive future, one that’s worth the effort.

• Not That: Try to suppress unhelpful thoughts.
  Rather than trying to erase that image of chocolate cake from your mind, learn to deal with the reality of temptation head-on.

Do This: Reward Your Progress.
Studies show that attaching rewards to each of your sub-goals encourages success.

Your rewards should never conflict with your major goal. When aiming to lose weight, never use food as a reward.

• Not That: Rely on willpower.
  Willpower alone rarely gets anyone to their goal.

Do This: Record Your Progress.
Make your plans, progress, benefits and rewards concrete by expressing them in writing.

Use a hand-written journal, your computer or a bulletin board to chart your progress. This process is priceless for maintaining motivation.

• Not That: Fantasize about life after achieving your goal.
  Daydreaming is fun, but simply fantasizing about your new life will not make it a reality.

Are you ready to achieve your fitness and weight loss goal once and for all? Call or email me now to get started on the process that will put an end to your yo-yo dieting and your fat jeans.

Now is your time to get into the best shape of your life.

You want to be fit. You know how much you should weigh. You know your ideal pant size. You can even picture how great those skinny jeans will look.

So why aren’t you living life in your ideal body?

There are many complex reasons that make weight loss a challenge, reasons that go deeper than simply calories-in versus calories-out.

I’m talking about the life issues that get in the way of your success.

Read the following 5 obstacles and the solutions to unlock your best body ever.

1. You don’t want to be bothered.

It’s in your DNA to avoid pain and seek out pleasure. Unfortunately this works against you when trying to get fit. In your mind, it’s painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.

There’s a simple way to work around this obstacle: Find something painful about being fat to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current weight has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of losing weight.

2. You don’t want to wait for the good stuff.

Just as you wish to avoid pain, you are also an expert in seeking out pleasure – namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.

There’s good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.

• A walk outside
• A good book
• A night out to the movies or theater
• A spa day

You can also retrain your brain to crave the pleasure of exercise-induced endorphins. Talk about weight gain kryptonite!

3. You are crazy busy.

Let’s face it, you work too much, commit yourself to too much and don’t even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health.

It’s time to reprioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night’s sleep. Remind yourself that taking care of your health is not a luxury – it’s a necessity.

4. You don’t deserve it.

I don’t agree with it, but you sure act like you don’t deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your weight loss efforts. If you don’t believe deep down that you are worthy then you’ll never give yourself a chance at a fit body.

I believe that you deserve to have a healthy body – and I urge you to dig deep down to uncover why you don’t. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy.

Take the time to take care of yourself. You DO deserve it.

5. You are afraid.

You’re afraid to start because you just might fail, and wouldn’t that be embarrassing? You’re also afraid to start because you just might succeed, and change makes you uncomfortable – even if it’s change in the right direction.

When you decide to get fit you will need to go through a bushel of changes:

• New diet
• New exercise routine
• New friends at the gym
• New clothes
• New self-image

Focus on all of the ways that losing weight will make your life better. Envision that better life everyday so that it goes from being new and scary to familiar and comfortable.

I want to personally help overcome every obstacle standing between you and your ideal body. Call or email today to get started on a program that will change your life and body forever…in a good way

Your kitchen will make or break your weight loss results.

A kitchen stocked with the makings for healthy meals and snacks will keep you on track, even when late-night cravings strike. On the flip side, a kitchen filled with unhealthy munchies will derail your weight loss efforts every single time.

So what should your cupboards hold and what should be off limits? I’ve designed this self-guided kitchen raid to help you sort out the good from the bad.

Go ahead, grab a garbage bag, print out the list below, and then head to the kitchen.

The Refrigerator
Let’s start with the fridge, the heart of your kitchen. If you find something in your fridge that is on the “Dump this” list, then you know what you have to do. Get that garbage bag ready.

Dump this: Beverages with high fructose corn syrup or sugar. Drinking calories is one of the quickest ways to gain weight, so quickly rid your fridge of any beverage that lists HFCS or sugar on the ingredient list.

• Replace with: Water. It is a well known fact that most people are partially dehydrated, a condition that is harmful to your health and wreaks havoc on your weight loss efforts. Keep plenty of cold water on hand for proper hydration.

Dump this: Rich dairy products. I know that cream cheese tastes amazing, but fat-filled dairy products are extremely high in calories and should not reside in your fridge. Eliminate high-fat cheese, milk and yogurt from your kitchen.

• Replace with: Fresh Vegetables. The produce drawer in your fridge should be overflowing with colorful nutrient-rich veggies. In fact, your fridge should hold more veggies than the drawer can hold. Veggies are filled with fiber, vitamins and nutrients and are a vital part of a healthy well-rounded diet.

Dump this: Fatty meats. It is important that you be selective about the meats that you eat. I may tell you that chicken is a great source of protein, but if you take that as a license to eat fried chicken everyday then the benefit of the protein will be lost in all the extra fat calories.

• Replace with: Lean meats. Skinless chicken breast, lean ground turkey, white fish – there are numerous choices when it comes to lean meats.

Dump this: Fruit-flavored yogurt. I hate to break this to you, but that cute individually packaged yogurt is going to do more harm to your waistline than you think. More than 50% of the calories in fruit-flavored yogurt come from sugar. Check out the ingredient list and you likely find both high fructose corn syrup AND sugar.

• Replace with: Plain low-fat yogurt, Greek yogurt, or low-fat cottage cheese. If you love yogurt, then get the low-fat plain version. You can even chop up some fresh fruit and stir it in. Another option is to have a scoop of low-fat cottage cheese with chopped fruit on top.

The Freezer
Next let’s take a look into your freezer. Anyone who has walked the freezer aisles at the store knows how plentiful frozen temptations are. How does your freezer measure up?

Dump this: Ice cream. We may as well get this one over with. Hiding a gallon or two (or even a pint) of your favorite ice cream “for a rainy day” is NOT a good idea. Save yourself from that temptation and don’t buy ice cream.

• Replace with: Frozen fruit. When your sweet tooth starts acting up, throw an assortment of frozen fruit into the blender and whip up a healthy fiber-filled smoothie.

Dump this: Frozen Pizza. This is another one of those items that is just too tempting to keep around. Why would you bother to make a healthy dinner when a frozen pizza is calling your name? Ban frozen pizza from your home and watch as your waist starts to shrink.

• Replace with: Turkey or Veggie Patties. For quick dinners keep your freezer filled with lean turkey patties and veggie patties. Serve on a bed of brown rice or on a whole grain bun.

Dump this: TV Dinners. I doubt that you need me to go into too much detail on this one. The next time that you are tempted to buy a pre-packaged frozen meal, please turn the package over and read the nutritional facts. You will be shocked by the staggering number of calories and less-than-healthy ingredients.

• Replace with: Home-made Portioned Meals. Spend some time on the weekends to cook up healthy meals, and then freeze them in portioned containers. Then throughout the week you simply need to reheat and enjoy.

Dump this: Frozen Breakfast Food. French toast, waffles and pancakes are popular items in the freezer aisle. Don’t fall for the pretty photos and tasty-sounding names. These items are highly processed and contain loads of unnecessary sugar.

• Replace with: Sprouted Whole Grain Bread and Muffins. It is just as easy to throw a slice of sprouted, whole grain bread into the toaster as it is a frozen waffle. Spread it with some natural peanut butter and pair it with a piece of fruit. Now that’s a much healthier breakfast.

The Pantry
Last, but not least, we come to your pantry. This may be the most painful part of your kitchen raid, since most junk food ends up here. So take a moment to give yourself a pep talk before grabbing that garbage bag and opening your pantry.

Dump this: Sugar-filled cereal. If sugar or high fructose corn syrup are listed as ingredients on your cereal box, it’s got to go. Sugar-filled cereal is basically another form of junk food, and will only add inches to your waist.

• Replace with: Whole Grain Oatmeal. There is a huge difference between instant, sugar-filled oatmeal and whole grain oatmeal.

Dump this: Refined/White Bread/Rice/Pasta. These highly processed products promote weight gain and a plethora of other health problems. Do not buy “white” bread, rice or pasta – especially if you want to lose weight.

• Replace with: Whole Grain Bread/Rice/Pasta. Whole grain is the best choice you can make. It is filled with healthy fiber, and is less likely to contain harmful, waist-expanding ingredients.

Dump this: Chips/Crackers. While refined chips and crackers are fun to munch on, the extra calories will quickly add up. Do yourself a favor by not allowing these into your pantry.

• Replace with: Almonds. The key to making this snack a winner is to practice portion control. Place a handful of almonds into individual bags for pre-portioned snacks.

Dump this: Packaged Sweets. I don’t really have to explain this one, do I? Cookies and cakes and candies shouldn’t be a regular part of your diet, so keep them out of your house. It’s one thing to enjoy a dessert once in a while, it is quite another to routinely eat processed sweets at home.

• Replace with: Dried Fruit. When you want to munch on something sweet, turn to a bag of dried fruit. Make sure that you purchase dried fruit that does not contained added sugars.

That completes your self-guided kitchen raid. I encourage you to raid your kitchen every couple of months as a way of keeping yourself on track. Talk with your family members about the healthy changes that you’re making, and try to get everyone’s support.

You know that weight loss comes as a result of healthy eating and consistent, challenging workouts. Call or email today to get started on a fitness program that will get you on the fast-track to your best body ever.

The video is a little dark & fuzzy, but it’s under ground 2 floors with no flash.