Congratulations, Nathan!

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It’s been an amazing experience to sit back and watch Nathan take his fitness seriously. He attends boot camp with his wife, Becky, and they bring their two daughters with them, on a regular basis. After losing 20 pounds and building his strength and stamina, Nathan decided to give racing a try. He registered for his first Spartan race, mastered the rope climb and started running to boot camp in preparation. Not only did he commit to one Spartan race, he actually committed and registered to compete in a Spartan Super and Spartan Sprint race in one weekend. That’s 2 races, over 12 miles and countless obstacles. He is now continuing to prepare and conquer the Spartan Beast and receive his Spartan Trifecta Medal. Way to go, Nathan! The Fit Body Boot Camp Team is so proud of you and your amazing accomplishments.

Congratulations, Patricia!

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Patricia was chosen as Member of the Month to start out the 2016 season because of her incredible drive and determination to conquer….not only her goals but her FEAR as well!

On Patricia’s very first day of boot camp, she came because a few of her friends had invited her to join them. She drove around town unable to find our location and got lost. When she finally arrived, the boot camp session was half over and her friends were nowhere to be found. She told me she was there to do boot camp but she didn’t see her friends. That didn’t matter! She didn’t leave! She just got in with the boot camp members, completed the workout and hasn’t left since.

Patricia has attended on a regular basis and joined in on some of our outside events as well. Her biggest fear was to join run club that meets Saturday mornings before boot camp at Whiting Ranch. Why was that her biggest fear?

Well, the mountain lions, of course……but she came anyway.

Mountain lions are well known residents of this area and Patricia actually saw one in the past. She did not want to encounter or see another one ever again. She came to her first run club session so scared, she was sweating and almost in tears. So she brought along some kind of tool with a large wooden handle and what looks like a large hook on the end of it, just in case! She hasn’t stopped attending run club since, still brings her club, but  is no longer frightened to be out in the beautiful trails of Orange County.


Making the decision to join the Fit Body Boot Camp Spartan team was another difficult decision. But it was just one race, just to say she did it, just for fun! She completed her first Spartan Race and there was no stopping her since. She was now determined to complete the Spartan Trifecta, a total of 3 extreme obstacle course races with over 24 miles of trail running and more than 50 obstacles to conquer.

Once, conquering her Trifecta, she was UNSTOPPABLE. Patricia traveled all over…..Temecula, Monterey, Sacramento, Dallas, in order to complete not only one Trifecta, but to ensure that she would end the season with what is called a DOUBLE TRIFECTA! That means she completed 9 races…..not just any race, but SPARTAN RACE…. NOT ONE SPARTAN RACE, NOT 3…..BUT 6…..and some of these were back to back races over 2 days.

So let’s recalculate that:

Over 48 miles of arduous trails and more than 100 greueling obstacles.


Screen Shot 2016-01-08 at 1.27.03 PM

In order to get results, you first have to show up. You then have to make goals & commit to them…..NO MATTER WHAT!


And that’s what Patricia continues to do on a daily basis!

Congratulations & AROO!

Time to PURIFY!

Get ready to PURIFY and become clearer, brighter & lighter with Luisa Thiel and the Standard Process Purification Program.  This 21- Day program teaches you how to live a healthier life by purifyingLuisa no background 2, nourishing, and maintaining a healthy body & weight. Luisa has helped many people reach their goals through the Standard Process Purification program and she is now ready to help you too!

Register by 1/4

The program officially starts 1/8/2016

RSVP to TrainerAli at if you are ready for PURIFICATION!


10% group discount for 3 or more


Congratulations, Paul!


PaulWeymanIf anyone deserves this honor, it’s Paul. Somewhat quiet and reserved, he hangs in the background but works hard and is always ready to motivate and encourage others. I personally chose Paul as the last member of the month for 2015 because he exemplifies what it means to be dedicated to fitness and ended the year with a BANG!

In 2015 Paul accomplished several incredible feats. After participating in several races, he is the first Fit Body Boot Camp member to complete a Spartan Trifecta in Hawaii in one weekend, which comprises 3 very difficult and technical obstacle course races over only 2 days. He went on to complete a second and third Spartan Trifecta to include the most difficult course at the Spartan World Championship in Lake Tahoe.  Just so you understand, 3 Trifectas means 9 full races. But that wasn’t enough.

In total for 2015, Paul completed 16 races. These races include:

Jan: Spartan Sprint, Super and second Sprint
Feb: OC Chili Winter Trail Series
Mar: OC Chili Winter Trail Race
April: Ragnar SoCal Road and Ragnar Zion Trail Race
May: Laguna 5K
August: Spartan Hawaii Beast, Super and Sprint
Sept: Epic Race and Spartan Beast
Oct: Spartan Beast and Long Beach Half Marathon
Nov: Spartan Super

Now, you won’t be seeing too much of Paul for a short time because in his last race, the Spartan Super in November, Paul actually fractured his foot just before hitting the first mile of a 9 mile race. Of course, that did not stop him. He was determined to finish no matter what to ensure he completed his third Spartan Trifecta and receive a very coveted x3 medal.


So how did he do it?

In his words, Paul states, “Aside from occasional distance running, boot camp has been my SOLE training and preparation for these races. The trainers are amazing and push you far beyond what you could possibly do on your own. They help you progress by expecting more and more out of you, but stay focused on technique to avoid injuries while training. Ali and Oscar’s enthusiasm is contagious and their belief that I can complete
these races encourages me and gives me the confidence to do them.”

Paul was determined, committed & dedicated throughout the 2015 race season and it is an honor to present him as the 2015 Member of the Month for December.  Let’s see what he will bring to 2016.

Congratulations, Paul!




90-Day Holiday Fitness Challenge!



with the Fit Body Boot Camp

90 DAY


NOV. 1, 2014 – JAN. 31, 2015

Enter to win CASH prizes & other cool stuff

$25 Registration















WEIGH YOU DOWN, (or up)!




(949) 929-1249

Trainer Ali Says….GET OFF THE COUCH!

Get Off the Couch and Exercise Your Way to Feeling Better


If you’re not exercising on a regular basis, you’re missing out on one of the best ways to boost your energy and help offset your anxiety.

Your key to obtaining the benefits of exercise is to find a program and stick to it. Here is a quick guide you can use when starting or expanding on your current routine:

Jogging boosts energy
  • Listen to your body – It’s important to pay attention to your body when exercising. Even though your body needs exercise to improve, you could make things worse if you violate your current limitations. So, you may have to start with as little as a few minutes a day and work your way up from there.
  • Be consistent – Find a program that works best for you and stick with it on a regular basis. Whether it’s 30 minutes a day or more, consistency is key.
  • Start with walking if you’re out of shape – If you’re starting out in poor shape, slow-paced walking will produce benefits. But if you are starting out in better condition, you will need to walk faster and/or farther to get the best results.
  • Increase your intensity regularly – Ideally, you should exercise at an intensity level that makes it somewhat difficult to talk to the person next to you. If this is not the case, increase your intensity as your fitness level improves.
  • Perform anaerobic training – There is new scientific evidence demonstrating the benefits of interval-type training. I recommend you consider incorporating a comprehensive program that includes short bursts of activity at very high intensity based on your specific fitness level.
  • Try running, swimming, or cycling – Running is a very inexpensive means of exercise. Just make sure you replace your running shoes about every 6 months. If you swim, avoid chlorinated pools. And as far as cycling, learn vital safety measures before riding.
  • Consider using an elliptical machine – Don’t let occasional bad weather put a damper on your exercise routine. Have a back up plan that includes my favorite, an elliptical machine, when forced indoors.
  • Incorporate strength training – Rounding out your exercise program with a muscle-exhausting strength training routine will ensure you’re really optimizing the possible health benefits of a regular exercise program.
  • Stick with it! – Whether you’re just starting out or are looking to take your routine to another level, sticking to your plan is key to success.


So, getting into a daily exercise routine is the first place you should start to boost your energy and stamina, help minimize your occasional anxiety, and enhance your overall health.


Use it or lose it: Exercise increases brain size Einstein

If you’re like me you feel great after a workout. Yes, I hate getting up early and driving to boot camp. In fact, many days it’s only the memory of how I will feel afterward that gives me the motivation to get out of bed. I know if I have a good workout, I will have a great day.

Well come to find out Trainer Ali of Rancho Santa Margarita Fit Body Boot Camp agrees. She basically said the following:

  • Your brain is a thinking organ that learns and grows by interacting with the world through perception and action.
  • Mental stimulation and exercise improves brain function and actually protects against cognitive decline. (You know…getting dumber)
  • No matter what age, the human brain is able to continually adapt and rewire itself. Even in old age, it can grow new neurons.
  • Severe mental decline is usually caused by disease, whereas most age-related losses in memory or motor skills simply result from inactivity and a lack of mental exercise and stimulation.
  • In other words, use it or lose it. (Now that I can understand)

Trainer Ali said, “Exercise has positive effects on the entire body. Hello! The brain is part of your body too.”

Not that I don’t trust Trainer Ali or anything. (She is a NESTA Certified PFT with over 10 years of experience.) But I had to find out for myself…and the funny thing is…she was right.

Before Fit Body Boot Camp RSM
After Fit Body Boot Camp RSM

Researchers at the University of Pittsburgh, the University of Illinois, Rice University and Ohio State in the US showed that a program of aerobic exercise, over the course of a year, can increase the size of the hippocampus – a part of the brain key to memory and spatial navigation – in adults aged 55 to 80.

The results were made public on Jan 31, 2011, by the journal Proceedings of the National Academy of Sciences. They back up earlier research that has shown a correlation between fitness level and brain function.

To complete the study, the team recruited 120 older people who didn’t exercise regularly. Half were randomly assigned to an aerobic exercise program, walking around a track three days a week for 40 minutes per session. The other half embarked on a stretching-and-weights program. Both groups were carefully coached and monitored. They provided blood samples, performed spatial memory exercises and were given MRIs at the beginning, halfway point and end of the research period.

The group doing aerobic exercise had increases in hippocampus volume: up 2.12 per cent in the left hippocampus, and 1.97 per cent in the right hippocampus. The stretching group, on the other hand, had decreased hippocampus volume: down 1.40 per cent on the left and 1.43 per cent on the right.

Rancho Santa Margarita Fit Body Boot Camp is located at 22321 Gilberto, Rancho Santa Margarita, CA 92688. The boot camp offers the only indoor, spring loaded floors to save your joints. They have three sessions a day M-F starting at 5:30am, 8:45am, & 6:15pm and one session on Sat at 8:00am. Contact Trainer Ali at 949-929-1249.

Trainer Ali says, “See? Smart people work out…now eat your veggies!”

7 Steps to a Perfect Packed Lunch

Alisson Rosales is Trainer Ali

It’s time to examine the art of packing the perfect lunch. 

While it is easy to rely on the school cafeteria for the kids and fast food meals for you, this method will quickly result in unwanted pounds. 

The only way to ensure that you and your kids are eating a nutritionally balanced, health promoting lunch is to pack it yourself. 

According to Ann Cooper and Lisa M. Holmes in their book, Lunch Lessons, “When it comes to nutrition, children are not just miniature adults. Because they’re growing, they have different dietary needs.” (Their daily serving recommendations are in boxes below.) 

Use the following 7 steps as your guide for packing healthy lunches that cover the spectrum of nutrients that your growing kids need. 

Don’t have kids? Keep reading. You’ll need these steps when packing your own nutrient-dense, fitness lunches. 

Step 1: Hydration

Every function of the human body requires water, so it’s a no-brainer that water should be included in your packed lunch. Eight glasses a day is a minimum.

It’s easy to fall into the trap of giving kids juice or soda pop, and once your kids are accustomed to drinking these sugary treats expect a battle when you switch to water. This is one fight that is worth winning. 

Remind yourself that the sugary drinks are filled with empty calories, which quickly lead to weight gain. Sugar also robs the body of vital nutrients and minerals. 

Step 2: Protein

  • 2 – 3 servings daily
  • 1 serving equals: 2 – 3oz meat, 1/2 cup cooked beans, 1/3 cup nuts or one egg

Protein is an essential part of lunch, both for you and your kids. Kids need protein to support their growing body, and you need plenty of protein in order to grow and maintain lean muscle tissue. 

Here’s a list of healthy protein sources: fish, beans, tofu, nuts, eggs.

Step 3: Whole Grains

  • Kids 6-9 yrs: 4 – 7 servings daily
  • Kids 10-14 yrs: 5 – 8 servings daily
  • Teens: 6 – 9 servings daily
  • 1 serving equals: 1 slice of bread, 1/2 sprouted bagel, 1/2 cup cooked rice, 1/2 cup pasta, 1 cup of whole grains

Whole grains are one of the major building blocks of a healthy meal. The key word here is “whole” meaning not refined. 

White bread, bagels, pasta and rice have been stripped of the nutrients and minerals. As a result these items convert quickly into sugar, leaving your child drained after an initial quick burst of energy. Always avoid refined white grain products. 

Here’s a list of healthy whole grains: oatmeal, brown rice, quinoa, millet, bulgur, whole-wheat or sprouted grain bread, barley, whole grain cereal and whole wheat pasta. 

Step 4: Veggies

  • 4 – 9 servings daily
  • 1 serving equals: 1 cup raw or 1/2 cup cooked vegetables

When it comes to veggies, variety is key. Choose an array of colors like orange, red, purple, green, blue, white and yellow to make sure that your kids are getting all of the necessary vitamins, minerals and phytochemicals. 

Don’t save vegetables for dinnertime. Pack each lunch with lots of colorful vegetables. 

Try these veggie-packing ideas: Put a small container of hummus with cut veggies for dipping. Fill your sandwiches with baby arugula, roasted peppers and slices of tomato. Pack a container of veggie and whole wheat pasta instead of a sandwich. Invest in a small thermos and fill it with vegetable soup. 

Step 5: Fruit

  • 3 – 5 servings daily
  • 1 serving equals: 1/2 cup cut fruit, whole fruit the size of tennis ball, half a banana.

Fresh fruit is filled with vitamins, nutrients and minerals. As with your veggies, choose a variety of colors to ensure that your kids are getting a range of nutrients. 

Stay away from fruits that are canned and coated in syrup, and also from fruit snacks and chews that contain added sugars. If fresh fruit is not readily available then go for plain dried fruit, with no added sugar. 

Unlike veggies, it is possible to eat too much fruit. Though the natural sugars within fruit are much healthier than refined sugar, too much of it can have a negative impact on your blood sugar levels and the extra calories will be stored as fat. Stick with 3 – 5 servings per day.

Step 6: Calcium

  • 2 – 6 servings daily
  • Serving size based on the amount of calcium in the food. Examples of 1 serving: 1 cup cooked beans, 1/2 cup almonds, 1/2 cup dried figs, 1/2 cup dark leafy green vegetables, 1/2 cup tofu, 1 tbsp. Chia seeds.

Your kids need calcium in order to build strong, healthy bones. It is important to incorporate calcium into each meal.

Calcium isn’t just found in dairy products. There are many plant sources that contain calcium that is more readily absorbed by the body than the calcium found in dairy. 

Try these sources of calcium: nuts, dark leafy greens, salmon, broccoli, tofu, soy milk, sardines, beans, sunflower seeds, sesame seeds, chia seeds.

Step 7: Healthy Fat

  • 3 – 4 servings daily
  • Serving size based on the amount of healthy fat in the food. Examples of 1 serving: 1 teaspoon of olive, safflower, sesame, flax or grapeseed oil, 1/2 cup nuts, 1 tablespoon peanut, almond or cashew butter, 1 cup cooked beans, peas or lentils.

You may think of all dietary fat as being bad, but fat from plant sources are very important to the growth and development of a child’s body. 

Limit animal fats, which are filled with saturated fat and cholesterol, and eliminate trans-fatty acids contained in foods that are labeled as hydrogenated. 

There you have it, 7 steps to the perfect packed lunch. See the recipe below to get you started on your first perfect packed lunch. 

Remember that eating right is only half of the equation. Exercise is just as important when it comes to fitness and weight loss. 

Are you ready to get started on a personalized fitness program? Call or email today to set up a consultation.

Push Yourself

Get the most from your workouts. Use compound movements (train multi joints at a time). Big muscle groups burn more calories. And to get even better results, cut your rest period in half and push yourself harder – results will comes faster than you ever thought possible.

Perfect Packed Lunch

Here’s an example of a healthy and balanced packed lunch. Try this one out, and then use it as a springboard for your own creative lunch ideas. Don’t fall into the trap of eating the same thing day after day. Remember to use the 7 steps above to create your perfect packed lunch.
Servings: 1 

Here’s what you need…
For the wrap:

  • 1 green tortilla
  • Your choice of protein: 1 veggie patty, hardboiled egg, smoked salmon, grilled white fish, or baked tofu)
  • Sliced tomato
  • Romaine lettuce
  • 1 Tablespoon hummus

For the veggies:

  • 1/2 cup cut veggies (try broccoli, cauliflower, carrots and bell peppers)
  • 1/4 cup hummus

For the yogurt:

  • 1/2 cup plain Goat, Greek or coconut milk yogurt
  • Handful of berries (strawberries and blueberries)
  • A dallop of raw honey

For the trail mix:

  • 1oz raw mixed nuts
  • 5 golden raisins
  1. Spread the tortilla with hummus, line with lettuce, tomato slices and protein. Wrap and slice in half.
  2. Wash and pack the cut veggies in plastic container. Pack the hummus in a small container.
  3. Pack the yogurt in a small container and top with the berries and honey.
  4. Mix the raw nuts with the raisins and pack in a small container or bag.
  5. Don’t forget to pack a container of water and a napkin!

Nutritional Analysis: One serving equals: 547 calories, 19g fat, 39g carbohydrate, 12g fiber, and 55g protein.

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Fit Body News from Trainer Ali:

Eat your Fruits & Veggies!

So many delicious options!  Take advantage of the season and indulge.

4 Tactics for Faster ResultsHave you ever been frustrated over a lack of results from your workout routine?

If so, you are in good company. Even the most seasoned athletes experience times when their results plateau.

When you continue to put in the same effort day after day with little or no results it is safe to say that you’ve hit your own fitness plateau.

Your body adapts quickly to any repetitive routine. The definition of ‘insanity’ is to do the same thing over and over while expecting different results. This holds true for your workouts. When your results stop then it’s time to do something new.

I have good news – the following 4 tactics are guaranteed to crank your workouts up to the next level and to deliver the fast results you want.

Tactic #1: Focus on Negatives

Each time that you do a weight lifting repetition you are utilizing three types of strength. These are:

  1. Positive strength: the motion of lifting the weight.
  2. Static strength: holding weight in a contracted position.
  3. Negative strength: the motion of lowering the weight.

Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of a repetition is just as important as the positive portion, and possibly more important.

Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.

If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

Tactic #2: Do a Drop Set

Drop sets have long been used to fight off exercise plateaus. This technique is great for adding muscle strength, endurance and for increasing the cardiovascular benefit of your workout – resulting in more fat burn.

Here, in a nutshell, is how to do a drop set: When you perform an exercise to exhaustion, don’t stop there. Drop the weight by 80% and do another set.

You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set.

Use this technique only once or twice per workout, on the final set of the exercise.

Tactic #3: Modify the Exercise

There are certain exercises that are considered ‘staples’ in the gym.

The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea…

While you shouldn’t throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

  • Squat on a Bosu ball or balance board.
  • Place a weighted bar across your shoulders and do walking lunges.
  • Use an exercise ball for chest presses instead of the bench.
  • Do a full squat between each repetition of shoulder presses.
  • Do a shoulder press between each repetition of bicep curls.

Tactic #4: Use Active Rest to turn each workout into High Intensity Interval Training

Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don’t waste precious minutes with long rest periods between exercises.

While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest than a passive one. Perform one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

  • High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
  • Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they’re straight and you’re in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
  • Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
  • Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
  • Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right – holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
  • Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you’ve done both legs, jump straight into a squat.
  • Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.

If you’d like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me for a fitness consultation.

Call or email today – I look forward to hearing from you.

Easy Slim Down TipDo you want a smaller waist? Try this easy slim down tip: Don’t eat carbohydrates after 4pm. Instead stick with lean protein and green veggies. This will prevent late afternoon and evening snacking and will quickly result in a slimmer waist.

Mean & Clean BurritoHere’s a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you’ll come back to time and again. Serve with a side of your favorite salsa.
Servings: 1

Here’s what you need…

  • 1 sprouted grain, flourless tortilla
  • 1 Tablespoon hummus
  • 1/3 cup cooked brown rice
  • 1/4 cup cooked black beans
  • 1/2 cup cooked chicken, chopped (or baked tofu)
  • 2 Tablespoons fresh corn kernels
  • 2 Tablespoons chopped cucumber
  • 1/4 cup shredded arugula
  • 3 cherry tomatoes, chopped
  1. Warm the tortilla in a dry skillet. Spread the hummus evenly over the tortilla.
  2. Top the tortilla with rice, beans, chicken and veggies.
  3. Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly.

Nutritional Analysis: One serving equals: 380 calories, 7.8g fat, 45g carbohydrate, 7g fiber, and 31g protein.

Share this newsletter with your friends. Use the “refer a friend” link below to forward this newsletter to your friends, family and co-workers.

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Alisson Rosales

Fit Body Boot Camp RSM

22321 Gilberto, Rancho Santa Margarita, CA 92688

(949) 929-1249


As of today, donations for our BEST BUDDIES fundraiser have totaled $3000.

WOW!  Way to go boot campers.

I am amazed at your generosity and LOVE you all!

A HUGE thanks to all who have already donated.  You are making a positive difference in our world. Please spread the word…we’re ALMOST there.

Links Fit Body Boot Camp

Refer a Friend – Click Here Hours of Operation:Mon – Fri

5:30am, 8:30am (Indoor)

6:15pm, 8:00 pm (Outdoor)

Saturdays @ 8:00am

IMPORTANT NEWS!Fit Body Boot Camp is now a “Best Buddy” helping out individuals with intellectual and developmental disorders!


 Anyone interested in donating to our “Best Buddies” fundraiser….here’s how it works…..

New members – donate $100, get 1 month FREE bootcamp!

Members – donate $100, get $50 off your October billing!

Everybody who donates will be entered into a drawing for some fun prizes.  1 raffle ticket for every $25 donated.

Check out the link to make your tax-deductable donation now!


Call Trainer Ali @ (949) 929-1249 

Check out our website!

Phone: (949) 929-1249

Sip Yourself Thin!

Fit Body News from Trainer Ali:

An apple a day……

Alisson Rosales is Trainer Ali


Fill yourself up with a tall glass of water and a yummy apple about 20 minutes prior to eating!   You’ll feel full and be healthier!  Does it have to be an apple?  No, try grapefruit or watermelon.  Any fruit will do!

Drink This Not ThatChanging what you drink just may be the magic weight loss bullet you’ve been looking for.

David Zinczenko and Matt Goulding sure think so. But then they did write the book on it: Drink This Not That. They’ve even gone so far as to claim that you could lose up to 32 pounds in a year just by changing what you drink.

What most people don’t know is that it’s a lot easier to drink extra calories than to eat it. So you really need to pay attention to what you’re sipping on.

Here is a sampling of what their book has to offer. The following are 5 of the worst things to drink, followed by 5 slimming alternatives.

While a cup of hot coffee or a glass of lowfat milk are both great ways to start your day, beware of the smoothie trap. More often than not smoothies are closer to milkshakes than protein shakes.

Worst beverage: Smoothie King Peanut Power Plus Grape (40oz)

  • 1,498 calories / 44g fat / 214g sugar

Drink This Instead: Smoothie King High Protein Banana (20oz)

  • 322 calories / 9g fat / 23g sugar

A study done at Virginia Polytechnic Institute showed that people who drink 17oz of water before sitting down for a meal ended up eating 9 percent fewer calories. Those calories can really add up over time.

Worst beverage:

SoBe Green Tea (20oz)

  • 240 calories / 0g fat / 61g sugar

Drink This Instead: Honest Tea Organic Honey Green Tea (16oz)

  • 74 calories / 0g fat / 18g sugar

When the afternoon rolls around most of us are ready for a pick-me-up. Too often these caffeinated drinks are loaded with waist-expanding calories.

Worst beverage: Starbucks Venti Peppermint White Chocolate Mocha with whipped cream

  • 660 calories / 22g fat / 95g sugar

Drink This Instead: Starbucks Venti Caramel Cappuccino

  • 170 calories / 6g fat / 18g sugar

There’s no good reason to follow up a great workout with a sugar-filled beverage, even if it makes claims for quick recovery and muscle growth. After exercise your body is in need of protein, carbohydrates and potassium, so choose a beverage filled with these three.

Worst beverage: Naked Protein Juice Smoothie (15.2oz)

  • 418 calories / 4g fat / 53g sugar

Drink This Instead: Horizon Organic Chocolate Reduced Fat Milk (8oz)

  • 180 calories / 5g fat / 27g sugar

Alcoholic beverages
There are known benefits to drinking alcohol in moderation (one or two drinks per day) such as raised HDL (good) cholesterol, boost in bloodflow, and improved sugar metabolism. A recent study in the journal BMC Public Health reported that people who have a daily drink were 54 percent less likely to be obese. However, it’s called a beer belly for good reason, since many alcoholic beverages are loaded with calories.

Worst beverage: Red Lobster Traditional Lobsterita

  • 890 calories / 183g carbohydrates

Drink This Instead: Red Lobster Classic Martini with Gin

  • 140 calories / 0g carbohydrates

Recent studies are reporting that most of us drink 21 percent of our daily calories. That adds up to an average of 460 calories each day. It’s easy to see how these calories quickly add up into unwanted pounds.

Pay extra attention to what you drink throughout each day. Make it a habit to pass on the calorie-packed drinks and to focus on drinking lots of water.

Remember that small changes to your lifestyle over time will make the difference.

I’m always available to help – call or reply to this email and I will be happy to serve your needs!

Nature’s Perfect Thirst-QuencherThe best drink for both weight loss and health is…water. Here are 4 great reasons to fill your glass to the brim with crystal clear water:

  1. Staying hydrated enhances weight loss.
  2. Drinking water prevents dehydration.
  3. Filling your stomach with water before meals prevents overeating.
  4. Quenching your thirst with water hydrates your skin, giving it a more youthful glow.

Easy Chilled GazpachoGazpacho is a cold tomato-based soup that originated in Spain. What better time to enjoy a chilled bowl of gazpacho than on a hot summer day? Use fresh ingredients for the best possible taste.
Servings: 6

Here’s what you need:

  • 3 cups tomato juice
  • 1/3 cup red wine vinegar
  • 1 Tablespoon olive oil
  • 2 large tomatoes, quartered
  • 1 cucumber, peeled and cut into chunks
  • 1 small onion, peeled and quartered
  • 1 sweet green bell pepper, seeded and quartered
  • Dash of hot sauce
  • Fresh ground salt and pepper to taste
  • 2 tomatoes & 2 cucumbers chopped for garnish
  1. Place all of the ingredients, except tomato and cucumber garnish, in a high speed blender. Turn on high speed for 40 seconds.
  2. Chill the soup for 30-60 minutes.
  3. Place chopped cucumber and tomato in each serving dish and fill with soup. Serve immediately.

Nutritional Analysis: One serving equals: 85 calories, 2.5g fat, 15g carbohydrate, 2.5g fiber, and 3g protein.

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