FOOTHILL BOOT CAMP

'Tis the Season to Stay Fit

2011-11-04T15:14:00.000-07:00

The holiday season is the toughest time of year to stay fit. Like with most things, discipline is the key. We all want to load up our plates and go back for seconds, but don't let this happen to you. After all, you've worked hard to stay fit and healthy. Don't let the holiday's send you off the edge. Here are some tips on how you can keep from putting on too many extra pounds this season.

• Put very small amounts of food on your plate. There's no need to pile up too much on one plate. You can get a taste of many different things, but in small amounts.

• Don't go back for seconds. One plate is plenty of food. You stomach is only about the size of your fist. If you have more than the size of your fist, then you've over-eaten.

• Stick to your exercise routine. Sure it's tougher, but it will pay off for you in spades. If you have to double up one day, then do it. Put a post it on your bathroom mirror or the fridge to help remind you to workout, if you have to.

• Don't drink too much during the holidays. Alcohol has A LOT of calories. If you have to drink, drink red wine. It has the least amount of calories and your heart will thank you.

There's no reason to say "bah hum-bug" to gobbling down tasty treats. Just keep things in check and don't skip work outs.

To help you to keep with your workouts and stick to good eating habit this holiday season, check out Foothill Boot Camp. We'll make it easier to keep off those extra pounds.

Staying Fit with Daily Routines at the Office

2011-05-18T10:31:00.000-07:00

Today it seems we’re all too busy to stay fit and yet staying fit is one the most important duties you can do to live a longer, happier life. With work, kids, dinner, and the occasional fun, when is there time to exercise? Below is a list of things you can do every day to get your heart rate up while keeping up with your daily activities. If you can’t find 30+ minutes a day for exercise, then here’s the skinny on how you can modify your daily routines to help stay fit.

• Take the stairs – we all know we should take the stairs instead of pushing the button on the elevator and taking a ride. According to buildingnutrition.com, we burn about 10 calories per flight of stairs. That’s pretty intense considering you burn about 100 calories per 1 mile you run. Not only should you take the stairs at work, but take the stairs instead of the elevator or escalator at the mall, airport or wherever you can. If you’re carrying bags, the added weight will help you burn even more calories.

• Park farther away from an entrance – instead of driving in circles wasting time waiting for a spot close to the entrance from your local grocery store or mall, park far, far away. For every 100 yards, you burn approximately 6 calories when walking. So you’ll burn about 12 calories round trip to your car if you park 100 yards away from an entrance. Not only will you burn calories, but you’ll save on gas and door dings. And with gas prices nearing $4.50 per gallon, we could surely benefit financially, too, from walking the extra few steps rather than driving in circles.

• Walk during lunch – most of us get about a 1 hour lunch. Instead of watching Judge Judy or chatting with friends in the lunch room, bring tennis shoes from home and go for a 15 minute walk after you eat. Do it in a group and it’s that much more fun. Or bring your iPod and enjoy your tunes while on a walk. You’ll burn from 80 up to 150 calories in a 15-minute power walk. To make the walk a bit more intense, get some SPER gloves at www.spergloves.com (enter promo code 2020 to receive 20% off all SPER glove orders) or just carry 2-5 pound weights. Be sure to walk briskly to get your heart rate up.

• Stretch at your desk – every hour, if possible, get up and stretch a little. Or instead of sending an email, walk over to the recipient’s desk and talk to them. Getting up and moving gets your blood pumping and also allows you to rest your eyes a bit from looking at your monitor. As a matter of fact, it’s recommended by optometrists to look away from your monitor at least every 20 minutes, for about 5 minutes. It’s good to stare or look out the window at something in the distance like the mountains. Not only is this good to help keep your eyes in focus, it’s also good for your mind and keeps stress levels in check.

So there are some simple tips to help keep you a bit more fit with daily routines at the office. However, it takes a lot more hard work to get super-fit. One of the many options to help keep you on track to staying fit is to hire a certified personal trainer, but that can get pricey (about $25-$75+ per hour). Another option is a boot camp program, such as www.foothillbootcamp.com. You get that personal attention without breaking the bank. And they won’t just help you with exercise, they’ll also help you with your diet program with a daily journal and helpful diet tips. Normally you’ll pay $400 per person for 6 weeks (5 days a week), that comes out to $13.33 per hour. However, sign up in the month of May for ½ off. That’s $200 for 6 weeks, or about $6.67 per hour. Foothill Book Camp is located in Sunland (about 8 miles from Burbank) and it only has one start time of 5:30 a.m. So if that location and time don’t work with your schedule, then you might have to find a boot camp with more options and that’s closer to your home.

Another great program is P90X, but it’s pretty extreme, so be careful, especially if you have back, knee, wrist, or ankle issues. To help save money, you can find many of these fitness programs on Craigslist, but you need to be careful since there are many unscrupulous individuals who make illegal copies. Be sure to get an original version. If not on Craigslist, then go to www.Beachbody.com and check out the many programs. They are very reasonably priced, considering what you’re getting. The 10 Minute Trainer can be good, but not nearly as effective as P90X. The key is to find what works for YOU. These videos can get very repetitious and boring. Plus, you need to have the space to exercise. That’s the drawback to the videos.

Obviously joining a gym is always a good idea and probably the most cost effective, but it’s not enough to just join. You need to actually go and work out. Read up on proper form, if you’re going to do some light lifting. You can Google just about anything and get the answers you need. Just be careful not to push yourself too much in the beginning. Otherwise you might give up early. You will be sore, no matter what you do. It’s important to go back and continue to work out to build on top of what you’ve already accomplished. Keep a daily journal of what you eat. This will make you accountable for the food you’re putting in your body. Subscribe to this blog for updates. Be sure to do the research and take your time, if you choose not to use a personal trainer. You can get seriously injured if you don’t exercise properly.

Don’t just find one program. Try many different programs and find what you like best. Then be sure to stick to some sort of routine. It’s easy to get off course and VERY difficult to get back on. So be sure to set goals, write them down and read them daily. This will help you to stay focused and keep you on track to a healthier, happier and longer life.

Want to live longer? Get some sleep!

2010-08-26T11:39:00.000-07:00

Sleep has countless physical and mental benefits to your body and mind, such as a healthier heart, cancer prevention, stress reduction, and helps bolster your memory. However, here are my top three reasons for getting a good night rest and for taking occasional naps throughout the week.

1. Your body literally heals during sleep - yes, that's right, you're body is repairing itself from damage caused by stress, ultraviolet rays, and other different harmful exposures. While you're sleeping you body produces more protein. These protein molecules are the main source of cells that allow for the repairing of the areas in your body that are damaged.

2. Get smarter just from napping - a good nap can replace that extra afternoon Red Bull that will help to keep you more sharp and productive. Studies of napping have showed improved memory and cognitive function, not to mention lower stress and instilling a better mood in most individuals.

3. In addition to exercise, a good amount of sleep helps reduce depression - Serotonin levels are rejuvenated while you sleep. Serotonin is the chemical in your body that helps to reduce or eliminate depression. Lower serotonin levels are attributed to bouts of depression. Get 7-9 hours of sleep each night to keep those serotonin levels at their peak.

Those are my top three reasons why I get at least 7 hours of sleep each night and try to take naps on weekends. You too, should make sure to get plenty of sleep each night to maximize the health benefits that will help you to live a longer, happier, healthier life.

For more information on how to live a longer, happier, healthier life, check back and be sure to subscribe to the blog for updates. To learn more about Foothill Boot Camp, click here.

Snack, snack, snack

2010-05-05T15:19:00.000-07:00

Most people think that 3 square meals a day is the way to go. Well, if you want a lower metabolism and greater potential for weight gain, then 3 meals is good. I'm going to give you some good ideas on how you can eat more to lose weight, but when I say "eat more" I mean more often and not a higher quantity. As a matter of fact, eat less, each time you eat. Let me elaborate...

Believe it or not, your body needs snacks throughout the day. A snack is something small and nutritious. Here are some good snacks that I personally enjoy: low-fat string cheese, a handful of nuts (raw nuts, not salted), orange, apple, banana, 1/2 cup of carrots, celery stick or two, or a pear. There are dozens of other great snacks, but stay clear of processed foods and packaged foods. The more natural the snack the better. And your body will surely thank you in the long run.

Okay, so now we've explained what kinds of snacks. Now I'm going to explain how it all works. You should eat at least 6 times a day. Here's an example of a good diet in one day:

Time: 7 a.m. - (try to eat within 30 minutes of waking to help kick start your metabolism) Cup of oatmeal with strawberries
Time: 9 a.m. - string cheese
Time: 11 a.m. - banana
Time: 12:30 p.m. - 1/2 turkey burger with lettuce, low fat cheddar cheese, sesame seed bun (no condiments except a little ketsup, mustard, or BBQ sauce). Stay clear of "special sauces" and NO mayo.
Time: 2:00 p.m. - small handful of raw almonds, peanuts, and cashews
Time: 4:00 p.m. - Other half of turkey burger
Time: 6:00 p.m. - 3 oz. of grilled chicken breast, 2 cups of raw salad (romaine, baby greens, spinach, arugula, etc. - NO ICEBERG lettuce) no dressing
Time: 7:00 p.m. - if you're still hungry, have a few carrots or some celery.

Try not to eat at least 3 hours before bed, so if you're hungry and it's close to bedtime, skip it and eat in the morning. Drinking a big glass of water before you go to bed will not just fill you up, but it's also very good for your body.

Each meal/snack is small, but healthy and filling. Once your body gets used to this kind of diet, it will be much easier and you'll start craving food more regularly. Plus, you won't feel stuffed with every meal. Your objective is to eat slow and steady. Don't eat more than what's on your plate. You don't need to eat much to be full. Especially if you're snacking.

So work on eating more times a day and less during each snack or meal.

Good luck.

What Motivates You to Workout?

2010-04-19T12:40:00.000-07:00

Some days are harder than others to get in that workout. Don't worry, you're not the only one. Even hard core individuals have their bad days and just don't feel up to doing their workouts. Every one's different so you need to find what works for you, but there are some things to keep in mind that might help you stay on the path to a fit lifestyle. Here's some things to keep in mind that might help:

• Just show up! Sheesh, why didn't you think of that, right? Well, it's as simple as that. When you start feeling lazy or unmotivated, stop thinking and just lace up the shoes, put on your workout clothes and GO! The more time you give your mind to think up excuses, the harder it is to stay on track. And when you finish, you'll feel that much better that you didn't give in that devil on your shoulder... at least not about your workout.

• One word: GOALS! To stick with a routine, you need goals. Be sure to set goals and stick to them. Write them down and visit them daily, if you have to. This will surely help to keep you on track as long as you read them.

• Give it a rest. Sometimes breaks are very good for your body. Just don't take too long. Doing so will result in a harder time with getting back to your routine. And your body will surely not be happy when you try to start back up again. A week is about the longest you should take off, but if you need two, that's fine. Just make sure you get back in to your routine afterwards.

• Variety is the spice of life. If you're just plain bored with your workout, try something new or different. For example, if you normally run, try getting a bike and mix it up. One day try running, then next do some cycling, the next to some lite circuit training, etc. Or join sports teams like a softball team to mix up your workout.

• Visual images can be helpful. Find images in magazines or old photos from when you were younger and place them on your refrigerator or in your wallet. Then when you're feeling unmotivated, whip out the picture and just stare at it for 10 seconds and imagine your body looking like that. With time and lot of hard work you will begin to look like that picture.

So there are some ideas to help keep you fit. Another idea is to join Foothill Boot Camp. Their instructors will surely motivate you to workout hard and get that body you want. Plus, there will be others in the class that will help motivate you. What's more, there exercise program is a mixture of many different kinds of exercises. You never know what you're going to get. Click here for more information.

Sleep equals better performance physically and mentally

2010-04-09T09:54:00.000-07:00

How important is sleep? VERY! Your body needs to rest so it can heal physically and mentally helps to reduce stress. Without healing, you can damage your body and mind. There are many ways to ensure you're getting all the rest that you need in a day.

You can choose to take naps. Naps are a great way to ensure that you're getting all the sleep your body needs. Don't skimp.

Don't eat too late. As study of mice from Northwest University showed that a high-fat diet when the mice were supposed to be sleeping incurred a 48% increase in weight. Mice that ate the same diet at the correct time experienced a 20% weight increase. So avoid that "4th meal," if you know what I mean. Try not to eat at least 3 hours prior to bedtime.

Exercise! Studies show moderate exercise helps us to sleep better, period. Try to exercise at least 3-5 times a week for a minimum of 30-40 minutes each time. However, any amount of exercise is always a good thing.

Shut down properly. When you're ready for bed, try not to go to bed with the TV on. Try reading a book or put on some relaxing music in the background. Or simply have nothing at all if that's what puts you to sleep. Figure out what works best for you, but try to avoid TV since TV typically stimulates the mind.

So there you have it. Rest is a vital part of keeping your body and mind fit. For more information about how to keep your mind and body fit check out Foothill Boot Camp. The instructors at Foothill Boot Camp will get you in to the best shape of your life. You'll surely get a good nights rest after a Foothill Boot Camp workout.

It's okay to drink soda pop!

2010-04-06T10:34:00.000-07:00

The statement "It's okay to drink soda pop!" is a bit misleading, but also true. Wait, let me rephrase. It's okay to drink soda pop on VERY rare occasions. Let's define "VERY rare occasions." VERY rare occasions means you can have one or two sodas a month, not a day! Treat soda as a rare treat and that's okay. Yes, that includes diet sodas as well. Diet sodas have been connected with increased risk of heart disease and diabetes based on Boston University's School of Medicine.

It's really best NOT to have any soda whatsoever. There's really no nutritional value in soda at all. So why bother? Not only is there ZERO nutritional value, but it's horrible for your body since it's nearly 100% empty calories and it rots your teeth. So, not only are you harming the inner part of your body, but you're increasing your risk of tooth decay which could impact your looks and your wallet. Who wants a larger dental bill? Not me!

Water is one of the best things you can put in your body and it fills you up. When you're full, you're appetite is suppressed. This means you eat less. For most Americans appetite suppression is a good thing. Plus, your body desperately needs water since your body is made up of about 60% water. Believe it or not, drinking more water will help to keep you from getting sick as well since it flushes your system and rids your body of some toxins.

In summary, it's NOT okay to drink soda pop. It's horrible for your body and wallet. Stick to water to save money and to help keep you healthy.

To help you stay in shape and keep you on the path to good health, check out Foothill Boot Camp. We are the Ultimate Outdoor Fitness program.

Portion Control and Variety: The key to healthy eating.

2010-03-22T10:45:00.000-07:00

Portion Control is just a fancy way of controlling the amount that you consume.

Be smart when you eat. You don’t need large portions. The adult portions at restaurants are typically double of what you need in a single meal. This is great news to your wallet, too. You have three options to help save money and help “tighten your tummy.”

1. Order one healthy meal for one couple and split the meal. You’ll have plenty of food to fill you up, but not be stuffed and you’ll save 50% on your meals!
2. Order your own meal, eat half and save half for snacking or eat it for dinner or lunch the next day. You’ll also feel full and will save money on not having to pay for your next meal.
3. Order off the kid’s menu. The prices are usually super low, the meals often times are healthy, and you’ll be plenty full.

The Perfect Food:

There is no one “perfect food.” There are good meals and great snacks. It’s important that you mix it up and eat several kinds of foods to get all the vitamins, fiber, protein, carbohydrates, etc. you need in your diet every day. This will help you feel better and heal faster from the daily workouts, too. In turn, you’ll continue to perform better in your daily workouts.

Here’s an example of good portion control:

5:15 a.m.: ½ NuGo Orange Smoothie nutrition bar – 85 calories, 1.25g fat, 75 mg sodium, 5.5g protein – this is an excellent source of protein and other essential daily vitamins.

6:45 a.m.: ½ NuGo Orange Smoothie nutrition bar – see above

8:30 a.m.: Breakfast burrito – mix of potatoes (1/2 cup), carrots, cilantro, reduced fat cheese (1 oz.), egg whites (2), lean steak (only about ¼ cup), and low fat/sodium wheat wrap. Total calories: 480

10:45 a.m: 1 medium sized apple and a small handful of pistachio nuts: Total calories: 260

1:00 p.m.: 3 cups of baby green salad (no dressing) with copped cilantro, celery, arugula, spinach, olives and 1 oz. of Parmesan cheese with 3 oz. of grilled chicken. Total calories: 260

3:00 p.m.: 8.4 oz. Red Bull. Total calories: 110

3:30 p.m.: NuGo Chocolate Banana nutrition bar – Total calories: 190

6:45: 3 cups of baby green salad (no dressing) with black olives and Parmesan cheese. Roasted turkey (about 3.5 ounces) sandwich with low fat Swiss cheese (no condiments) on wheat bread. Total calories: 400

Total calories for the entire day: 1,870
Total water throughout the day: 60 ounces

This is just a general guide, but you get the idea. Portion control and variety are the keys to a healthy, well-balanced diet.

For more information on diet planning and exercise, go to Foothill Boot Camp.

Eat Your GREENS!

2010-03-15T10:45:00.000-07:00

Your body needs "green" foods, badly. That doesn't mean you should ONLY eat greens, but it's more common for people to not have any greens as compared to too many greens. First, what do "greens" mean. We'll, it's pretty obvious. Eat green veggies like arugula, spinach, baby greens, cilantro, romaine, celery, and broccoli, just to name a few. It's amazing how good these tasty greens are for your body. And no, I don't mean you should add tons of cheese or dressings to these naturally nutritious, low calorie leafy veggies. They are just fine on their own.

Keep in mind, the darker the green the better it is for you. For example, iceberg lettuce isn't much more than just water as a solid, for the most part. You get little nutritional value by comparison to Romaine from iceberg lettuce, but it's not completely void of nutrition. It's still better than a fatty burger or french fries as far as healthy eating is concerned. Still, if you can't handle the bitterness of other greens, consider mixing in some iceberg lettuce, if you have to.

On to other greens... Here's a quick question: Do you know which long, crunchy green veggie is considered as the ONLY food that has negative calories?

A. Cilantro
B. Spinach
C. Iceberg Lettuce
D. Celery

Well, if you guessed celery, you'd be correct. After you bite down, chew and digest the celery, you actually burn more calories than celery has to offer. But don't think this wonderful green isn't without nutrients. It's filled with many wonderful vitamins. Oh, and for the guys out there, celery contains a hormone known as andorsterone. This hormone, which releases via the sweat glands, is said to attract women. Don't over do it, boys...

Well, that's the skinny on greens. Be sure to get lots of greens in your diet and mix things up as to not get bored. And don't over do it. Your body still needs proteins, fats, salts and grains.

For more information about fitness and a proper diet, check out www.FoothillBootCamp.com. Your first visit to the class is FREE and there is no obligation to join. We hope to see you there. Call for more details for the times and locations.

Eat and stay healthy!

The High Price of Cheap Food

2010-03-01T11:17:00.000-08:00

Think about what you put in your body and how much you're spending on food. Is it cheaper to eat from a dollar menu or to get healthy food at the grocery store? I say no, and here's why.

Today you can get a burger for a buck from Mc Donald’s or any other fast food joint for that matter. What a deal, right? No! You can spend, on average, about $3-$6 for a healthy lunch.

Let's say you go with that fatty, high-sodium, cheap burger. With time you'll not just get fat, but you'll probably also have to start taking blood pressure medication for hypertension and who knows what other kinds of meds you'll need from that greasy burger over time. You could also end up with diabetes and many other diseases. And you will surely shorten your life by living off the dollar menu.

All you need to do is some research and some time to go to the grocery store. Be sure to get healthy foods. And you'll find it doesn’t cost as much as you think, especially if you get healthy foods that are on sale or in season.

There's no denying that you'll spend more on food than if you eat from a dollar menu, but in the long run you'll feel better and won't have to get new clothes just because you don't fit in to your regular clothes. Plus, you won't have to get all those meds from destroying your body with that awful food.

Don't get me wrong, you can order off the dollar menu on occasions, but don't live from the dollar menu. Doing so will cost you more in the long run and not in just money. Can you put a dollar amount on dignity and improved self confidence from looking good? I say no. Those qualities are...priceless.

In addition to eating healthy, you should exercise at least 3-5 times a week. If you want a good, cost effective workout, try a boot camp. The cost per hour for a personal trainer can average around $50 or more per hour. You can get personal training in a group setting for around 1/10 of the cost of a 1 on 1 personal trainer.

At Foothill Boot Camp, we keep the "personal" in personal training, too, unlike some extreme boot camps. We have all fitness types and levels. Click here for more details on pricing and other details about Foothill Boot Camp.

How to eat healthy Monday thru Friday

2010-02-25T14:28:00.001-08:00

We all have very busy, hectic and stressful schedules. It's tough to find time to eat healthy, so what do we do? We go spend 10 bucks somewhere where the food is unhealthy, and then we get back to work. Well there are ways you can save a part of that 10 bucks and eat healthier. Here are the key elements:

• Preparation
• Discipline
• Time to shop
• Teamwork

You have got to prepare your food for the week. If you do not, you will fail quickly. Go to the store and get heatlthy groceries for lunches and snackes throughout the day.

You have to be disciplined and don't get lazy. It's easy to pick up the remote and filp the TV on and then sink in to the recliner or couch. DON'T do this. Turn some music on and make your meals on Sunday afternoon or evening.

If you're making food for more than just yourself, enlist help. Ask your loved ones to chip in and make their own meal. Not only can you catch up things while making your lunches for the week, but you'll be prepared for the week with tasty treats all week long.

Click here for recipe ideas and more details on how to eat healthy Monday through Friday. And to get more information on how to eat healthy and get fit, click here to learn more about Foothill Boot Camp.

Does a more stressful life mean poor eating habits?

2010-02-12T14:46:00.001-08:00

Did you know what when you're stressed you tend to eat less healthy? It's true and this study proves it. Click here to read the study.

So stop stressing and start exercising. Exercise helps to reduce stress, plus you're doing something AMAZING for your body. You include a life with exercise and a good diet and you'll not just live longer, but you'll live BETTER, longer.

Check out Foothill Boot Camp, The Ultimate Outdoor Fitness Challenge. It's not as hard as it seems, for those of you who are starting. And for those who are already in shape, we'll push you to the next level of super-fit.

No matter what get outside and move around. Even if it's just a nice walk with a friend or a loved one. Be sure to stretch, too. You're muscles, tendons and the rest of your body will THANK YOU! And even if you don't eat healthy all the time, at least eat healthy Monday through Friday. Click here for a 5-Star article on how to eat healthy Monday - Friday.

Good luck and good health.