Bill is a member of several Fit Body Boot Camp Race and adventure teams, including our Epic Race Team, our Spartan Race Team & our 6-pack-of-peaks Hiking team. He makes a commitment, focuses, gets involved and continues to challenge himself on a regular basis. One of his greatest accomplishments at FBBC is being the ONLY Boot Camp member to have completed all six of the 6-pack-of-peak hikes, which includes the highest peaks and some of the most difficult terrains in Southern California. Not only did he complete the 6-pack, he is also one of only six to have summited the top of Mt. Whitney, the highest peak in the contiguous U.S. & the Sierra Nevada with an elevation of 14, 505 ft. The 6-pack-of-peaks challenge was an extremely difficult and daunting adventure taking 9 months to complete.
In his own words, read what Bill has to say about his experience at Fit Body Boot Camp and be sure to check out a few of his photos below.
I am really grateful for Fit Body Boot Camp. I remember when my wife, Kathy, first brought me to boot camp over two years ago. Before that first session, I believed that I was getting a good workout during my regular visits to the gym. After that first session – which nearly killed me, by the way – I recognized that there was something different and better about OC Fit Body Boot Camp. So I returned for a second session and then a third… and a couple months later I was a regular goer and I gave up my gym membership.
Now, two years later, I have to admit – I’m stronger, I have better endurance, and I am doing things that I don’t think I could have done in the past. I met a lot of great people too, and I think they appreciate Fit Body Boot Camp as much as I do. Thanks for what you do.
She asked me to be honest with her and hoped I would tell her it was NOT FOR HER.
She was thin her whole life, never worked out, never worried about what she ate & now it all caught up to her. Her clothes were tight and she was noticing physical changes. She knew she had to do something, but she was….TERRIFIED!
Of course, I talked her into coming to boot camp, giving it a try, doing what she could do….even if it wasn’t much. I told her she needed to move, she needed to change things up and guess what….SHE SHOWED UP!
She came, she did what she could, she TRIED!
She was TRAUMATIZED, and the first time I asked her to climb a wall….I thought she was going to DIE!
She looked at me in shock as though it was a joke. She asked, “What do you mean climb over the wall? How? Are you serious? You can’t be serious!”
She mentioned she grew up with her dad…no mom, and her dad thought girls just played with dolls….so that’s what she did most of her childhood. She sat with her friends and played with dolls. No running, no jumping, no climbing, just sitting. She couldn’t possibly climb a wall.
Boot camp was completely out of her comfort zone and it’s remarkable that she showed up and actually stayed. She keeps coming and she keeps trying and she’s making great strides in her health.
The best part of my job is watching someone like Ellen, who shows up with determination and works hard even when she doesn’t believe in herself, and it’s been amazing to see her gain confidence as well as strength and endurance. It’s especially great to see her enjoying herself while working out. The best part is she welcomes, encourages and motivates newcomers to just do what they can.
Recently, I asked her to join our Spartan Revolution workout. She REFUSED! She said she couldn’t possibly keep up with the Spartan crew. I told her to register anyway, to just show up. She showed up. She didn’t participate, but she showed up….and I know that next time, she will participate and she will LOVE it, and I can’t wait to see her motivate others to join in as well.
Ellen, you have earned this award by showing COURAGE. In the midst of fear and intimidation and insecurity, you mustered up the COURAGE TO JUST SHOW UP.
On behalf of the Fit Body Boot Camp Team and myself, we are SO PROUD OF YOU!
Jeff & Melissa are longstanding Fit Body Boot Camp members who have been incredibly consistent and committed to their health and fitness. Often seen working out and training together, they not only keep themselves motivated, they motivate others, including their 2 young sons, to live healthy lives and adopt an active lifestyle. These two are always ready to take on new challenges to achieve their goals and have encouraged many to become part of the Fit Body Boot Camp family. They have competed in a multitude of outdoor activities and races with the Fit Body Boot Camp Team, including Spartan Race, Ragnar Road & Trail races, marathons, mountain bike races, motorcross and more…..and encourage their boys to race and be active as well.
“The family that moves together, succeeds together!”
Not only has Jane completed 18 full marathons and more than 60 half marathons over the years, she is now a Fit Body Boot Camp Spartan Race Team member and looking to achieve her Spartan Trifecta in Hawaii this year. One of Jane’s 2016 New Year’s Resolutions was to join our Six-Pack-of-Peaks Hiking Challenge. So far she has completed every hike on the schedule and is seriously training for Mt. Whitney, the highest point in the continental United States coming up in September. She has logged well over 100 hiking miles so far and plans to keep that number rising. Jane even decided to complete two back-to-back Fit Body Boot Camp sessions in one day.
WOW! I love this lady!
Not only is she committed, she has also motivated and challenged others along the way. Congratulations, Jane!
Criteria for Fit Body Boot Camp’s Member of the Month is listed below and Jane has achieved it without question!
These two “Beauty Queens” as they are referred to at boot camp, are quite the pair. Positive, fun, motivating, inspiring, entertaining, enthusiastic, genuine, cheerful, friendly, encouraging, dedicated and supportive!
Wow! What more can you say?
Well, when it comes to this dynamic duo, there’s a lot more to say.
These lovelies have met all the criteria that we look for in highlighting our members:
They can be seen at boot camp on a constant basis, and have both participated in team events and challenges as well as continually promoting and encouraging a fit lifestyle to so many around them. They’ve taken on fears and obstacles and have succeeded in making fitness their lifestyle. They both swore they would “NEVER” compete in a Spartan race. In overcoming their fears, they accomplished this. Not only did they register, they encouraged a whole team to race alongside them to compete and complete it together.
And recently, when a boot camper was down, they took the time to make sure their fellow boot camper was taken care of by providing their time as well a delicious meal.
True bootcamp mentality…no man left behind.
Make sure you read each 0f their testimonies below!
We are SO PROUD to have these “TWINS” a part of the Fit Body Boot Camp Family!
In his own words, Our February member of the month, Nathan, shares his story!
I bought my wife a Fit Body Boot Camp Groupon as a birthday gift. It was funny, at the time, as I would almost every morning mock the members who would be dragging tires on the sidewalk outside our offices. As every good wife, she dragged me into the exercise thing, to, of course, give me an opportunity to be a good, supportive husband. The joke ended up being on me, as I then became the sucker dragging tires around and having old women running circles around 5-foot me.
Starting, unable to run around the old Rancho facility, to running two Spartans does hype you up. Honestly, boot camp boredom was beginning to set in 6 months back, but I had no interest in doing the Spartan as it seemed overkill. The realization that I needed a fitness challenge came just in time to rescue me from
slipping away from “forty and fit”. We all need a challenge.
Someone said, “the best way to maintain is to obtain!” I managed to finish the Super in the top 20% and the Sprint the top 5% at 44, not bad for a old boy.
My first-time-around Trifactor I’ll run to finish and next year it will be to better my times. The year after that, to do the Endurance challenges.
Why not, life is short!
The coolest thing is that Spartan has now become a family event for the Isaacs’. My two daughters, 8 and 6, did the Kids Race, and Becky has been inspired to do a Sprint this year. The eye opener for me was that everybody is welcome to do the Spartan no matter what their fitness level.
I cannot take all the credit for my fitness progress. The Fit Body Family that is, the staff, as well as the members, all encouraged and actually contributed to me taking the Spartan challenge.
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.
NEXT FEAR……SPARTAN RACE!
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.
I like to call her a SPARTAN DOUBLE TRIFECTA BEAST!
In order to get results, you first have to show up. You then have to make goals & commit to them…..NO MATTER WHAT!
NO MATTER THE LEVEL OF FEAR!
And that’s what Patricia continues to do on a daily basis!
If 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.
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.
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)
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
Spread the tortilla with hummus, line with lettuce, tomato slices and protein. Wrap and slice in half.
Wash and pack the cut veggies in plastic container. Pack the hummus in a small container.
Pack the yogurt in a small container and top with the berries and honey.
Mix the raw nuts with the raisins and pack in a small container or bag.
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.
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:
Positive strength: the motion of lifting the weight.
Static strength: holding weight in a contracted position.
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
Warm the tortilla in a dry skillet. Spread the hummus evenly over the tortilla.
Top the tortilla with rice, beans, chicken and veggies.
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.
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