San Diego Boot Camp

You can find fun, fulfillment, solace, and have a bonding experience in any of your exercise programs (including Boot Camp). Exercise is exhilarating whether it is weight lifting, jumping, yoga, pilates, dance, aerobics, walking, or hiking. The key is to find your own medium of exercise where you thrive, feel good, can progress, and use your body to the fullest Practicing on your own can be rewarding and prepare you for your group encounters, but working with a partner has twice the benefits. Through exercising, you can become more familiar with your limits and endurance levels and your plus one (partner) is a perfect guide to assist you. It is a two way partnership—helping, guiding, and encouraging one another.

How do you find the right exercise buddy?

That is easy: Start by bonding in exercise with a family member, relative or friend.  For example, your mate, son, daughter, best friend, sister, brother, mom, dad, etc.  As a team, you can motivate one another, check each other’s progress, set goals, form a more meaningful relationship, and have fun. Especially during the summer, when you are looking for an activity, exercising with a partner or buddy can be the answer.

Enjoy your exercise experience,

lift your spirit, make a friend and start by visiting sparkpeople.com for resources tips and ideas on exercise.  For example, start by reading the article by Nicole Nichols, Make Fitness More Fun.

By adding variety to your exercise program, you will stay motivated, perform better, and maintain your health. Being consistent in your exercise program, doesn’t have to be boring. Your fitness friend can assist you in boosting your spirit when you are discouraged, maintaining your good exercise and eating habits, just being there for you—a good friend. Besides bonding with yourself, take on a buddy.

Several years ago when I was practicing for a public event (dancing), I would practice daily on my routine. I would set up my gear and practice until I mastered the techniques and steps. Of course, some days were better than others and I knew when I missed my mark - my movements weren’t on target.  But I practiced - performed with a smooth precise flow, and I targeted the steps, movements and tempo.  I had a friend who helped me through this period – we helped one another. When I performed in costume or at practice, we both felt extra good when I competed and targeted all of my steps in the routine. It was like soaring through the air--my friend delighted in my achievements as well.

So, in your regular exercise program, make the effort to perform as if you were practicing for a routine performance, the performance for a road map to good health. Some days you might not meet your goals or expectations, but your partner can be in your corner to support you and you can modify an exercise to make it enjoyable and rewarding. Over the course of your program. don’t forget to reward yourself.  Some suggestions: A bouquet of flowers, an aromatherapy or infusion sticks, a small plaque or statue, a free quote by a famous writer or philosopher. If you need morale support (besides your fitness friend), try this: "It is never too late to be what you want to be." - George Elliot.

5 Sneaky Things Holding You Back: Little Fat Traps That Creep Up On You Behind Your Back

You’re aggravated beyond belief. You’re doing everything you possibly can to lose weight and get in shape but the scale isn’t budging and you still can’t zip that pair of pants you’ve been trying to squeeze into. What’s wrong? Don’t worry, there is nothing seriously wrong with you. Actually, a few small tweaks to your daily life can make all the difference. Here are 5 sneaky things making you fat, and what to do to overcome them!

1. Stress

The Problem:
Yup, you got that right. All the hustle-bustle and stressful thoughts filling your mind may be keeping you from loosing weight. Studies have shown that stress produces a hormone called cortisol, that may lead to weight gain when too much of it is produced.

Also, when we become stressed, many of us are inclined to crave certain foods-and a lot of them. Whether that’s French fries, donuts, or a big bowl of ice cream, many of us look to food to solve our problems. We’ve all heard of what emotional eating can do to our mind, and our bodies.

What to do About it:
Don’t worry, you aren’t doomed. First of all, try to take a breather once in a while and simply relax. Snuggle up with a magazine, read a book, take a walk or even a bubble bath. Do whatever you need to do to let yourself unwind.

And as for the uncontrollable cravings, learn to control yourself (and your mind) by adding more exercise to your schedule. Do anything you can to get moving, even if it’s just a 20-minute walk in the morning. This will do wonders for your body in the long run. Also, to let yourself relax even more, try taking a yoga class at your local gym, or practice meditation in your own home. Sometimes, this is all we need to add a little serenity to our lives.

2. Trying to Save Money on Groceries

The Problem:
With the economy not exactly going very well these days, people are doing everything they can to save money, even if that means ruining their diet. With prices going up, people are more inclined to buy cheap, bulk food like Mac and cheese or sodium-laded canned soups. Often, the cheapest foods are the most sabotaging to our diets, both high in fat and calories.

What to Do About it:
Yes, things are more expensive these days. But a healthy diet is something you may want to consider splurging on. After all, it’s for you and only you. So what if the fresh grilled chicken at your local market is a few bucks more than the chicken sandwich at McDonald’s. Your body will be thanking you later (when the recession is over). And if you really don’t think you have enough money to spend on fresh, healthy food, maybe you need to reconsider if you reallllly need that manicure next week. Your body and health should be #1, right?

3. Unhealthy Friends

The Problem:
We all those friend who are always egging you on to “Eat one more slice of pizza!” or “Skip the gym today, pllleeeasee.” Well, I’m sorry to say it, but these kinds of friends may be derailing your fat loss. Not only do many people tend to give into the peer pressure, but studies show that we are likely to mirror the habits and lifestyles as our close friends. That means, if your friends are lazy, fast food junkies, you may quickly turn into one too.

What to Do About it:
No, I’m not going to tell you that you need to “break up” with your friends because of their unhealthy habits. But, you may need to let them know that you take your fitness and diet goals seriously, and that you’d like them to support you.

Or even better, try to get them to live a healthier lifestyle by hosting a healthy BBQ or signing up for a 5k together. If your friends don’t want to change, that’s fine. But maybe it’s time to separate time between your social friends from your healthy friends so that you can continue to achieve your goals.

4. Not Getting Enough Zzz’s

The Problem:
With work and constant plans with friends and family, it’s easy to put your sleep on the back burner. But, that may not be the best idea for your body and your overall health. Studies show that inadequate sleep decreases our leptin hormone levels and increases our ghrelin hormones, which together work to increase appetite. (Yikes!) Also, not getting enough sleep can make you have a more stressful, cranky day, which we already know can’t be good (read above).

What to Do About it:
Try to get 8 hours of sleep every night for ultimate health benefits. Go to bed earlier if you have to wake up at the crack of dawn! You’ll feel so rejuvenated and your body will be thanking you. If you have enough time for everything else in your day, then you should make a little time for your snoozing.

5. Your Chilly Apartment

The Problem:
I know it sounds silly, but some studies have shown that we eat more when we are cold. Something about the cold temperature makes promotes our brain to crave unhealthy foods.

What To Do About it:
Lucky for you, summer is coming so get outside and enjoy the sun! Keep warm all day, by putting on more layers when your chilly or adding in extra bits of exercise, whether that’s a short jog or some fast-paced jumping-jacks!

A few weeks ago, a friend of mine came home from a long day at the mall. Excited to hear about her new buys, I asked in anticipation what clothing items she had bought, only to find myself shocked by her answer. “I didn’t buy anything,” she replied. “WHAT?! Nothing? Not even one dress? One shirt? WHY?” I asked, confused. (Yes, I admit when I go to the mall I come home with 5 bags but that’s besides the point.) “’Cause nothing fit me in my size,” she responded. “And there is no way I was buying clothes in the next size up!”

After that day, I really started thinking about size and how today’s society today defines everything by size. It’s as if size defines the person, or brands them in a way. There are the tiny size “0” model-like types, the petites, the “average size 8s” and the “plus-size” crew.

It’s funny how that tiny little number on the tag holds such a great amount of meaning to some people.

After all, it’s a measly strip of nylon! And, yes, I’ll admit that I myself have been a culprit of this ridiculous thinking. I once refused to buy a pair of jeans because they were a size bigger than I usually wear. So instead, I bought the size too small that didn’t look nearly as flattering, hoping I’d squeeze into them some day.

But why do we do this to ourselves? If you’ve been working out and feel good about yourself, then treat yourself to a new pair of jeans that you think you look great in, rather than a too-small size that temporarily make you feel great, but that you can barely zip. Otherwise, no one’s going to see your great figure anyway.

In the end, you have to remind yourself that every store’s sizes run differently and they are always changing. So, if an outfit fits you and makes you look slimmer, then go for the bigger size! I promise, no one’s going to know. And hey, cut the tag off if it really bothers you that much.

And remember: sizes by all means don’t define who you are and don’t showcase your overall appearance. Remind yourself every once in a while that you’re absolutely beautiful just the way you are (despite your jean size).

When you want to lose weight, a scale is not your best friend

It turns out - your best friend is food!

Many factors will cause the scale to show a change in your weight. You could be 5 pounds lighter just by staying in a sauna for 30 minutes and sweating. But this type of weight loss returns once the body is hydrated again. You need to remind yourself that you are trying to lose fat permanently, not simply weight temporarily. So, be careful not to be trapped in the “trick of the scale.”

Most people who work out are obsessed with weighing themselves to see their progress. Then, if the scale does not display the results they were looking for, they get frustrated and often fall off track. You probably have experienced times when you don’t lose weight consistently, even though you are making healthy food choices and sticking to your exercise plan.

Worry not, my friend. Everyone’s body is different. Some people have an easy time losing weight, and some do not. In most cases, losing weight will not be consistent. One way to avoid the frustration of normal fluctuations in your weight is to weigh yourself less often. Instead of daily or weekly weigh-ins, go for every other week or monthly. Switch your focus from weighing yourself to weighing the benefits of eating grilled chicken vs. sloppy joe and going for a walk vs watching tv.

People tend to think that eating less (less carbohydrates, less sugar, less fat, less that and less this) will help when it comes to losing weight fast. In many cases though, these people end up not eating enough. They deprive their bodies of the nutrients it needs most, not to mention running the risk of malnutrition. This does not make the scale report back lighter numbers.

Not eating enough causes your metabolism to slowdown. Then your body will store up as much food as it can because it thinks it is starving. Eventually, you end up gaining more weight instead of losing it.

No matter how hard you exercise, if you don’t eat well, the results will suffer. If you want to lose FAT, eat well balanced meals that provide your body with the right amount of nutrition for your body to work properly. This, combined with adequate exercise, will burn the fat right off of you. And, when you burn fat, you will lose weight and be healthy at the same time.

“I can’t run anymore.” “It’s too hot.” “I’m getting tired,” and the next thing you do is probably stop running or exercising and then drink water and go back home thinking, “I will run longer next time.”

But did you really push yourself to your limit?

Probably not. You are capable of doing more than you think you can.

Negative emotions that you feel during work outs are signals from your brain. Before the body really reaches its limit and shuts down, your brain warns you to stop exercising by causing pain or fatigue. However, it is just like your cell phone when it constantly beeps to let you know that the battery is running out soon. But we all know our phones are still good for a few more calls or text messages before it shuts off.

Don’t let your emotions control yourself. Your mind is the conductor.

Tell your body that you can go farther and do more. Tell your body you are strong and you are going to be ok. Before you start exercising, visualize yourself enjoying the workout, and even yourself feeling satisfied after you accomplish the goal you set for the day.

If it’s too hard to focus and motivate yourself on your own,

a private trainer or friends can be the best help. They can help push you pass your own limits. And eventually, you won’t need anyone to help you bring yourself to the max.

Your body works for your mind, so stay positive and believe in yourself. You have to inspire yourself to keep going! Then the results you are working for will be attainable!

Salads don’t always have to be a boring “diet food”

with just iceberg lettuce, a tomato and a few cucumber slices thrown onto a plate. However, on the other hand, some salads (especially at popular chain restaurants) can pack on thousands of calories. But don’t fear: here are some tips to keep you salad delicious and healthy at the same time.

1. Make Your Own Dressing

Instead of pouring on fatty store-bought ranch dressing, try making your own dressing using an olive oil base.

Whisk the oil with your favorite all natural 100% juice, like pear, pineapple, or raspberry to create a thick, delicious salad dressing in minutes. If you’re not a fan of the fruity flavors, simply top your salad with olive oil, lemon and a dash of salt and pepper.

2. Pack on the Nuts

Ditch the fattening croutons for a variety of nutritious nuts. Nuts are packed with good fats and are a great source of Omega 3’s, which contribute to heart health and overall nutrition.

Be creative with your choice of nuts, changing it up from pine nuts, slivered almonds and chopped walnuts. They’ll add an extra crunch to your salad, and you won’t even miss those croutons after all!

3. Say Yes to Fruits

Add fresh fruit to your salad, like chopped apples or fresh strawberry slices. Fruit, which is high in antioxidants and nutrients, will give you a nice, healthy energy boost for the day.

4. Go Green

The greener your salad, the more nutrients it provides. Greens are a great source of important good-for-you minerals, including calcium and potassium. They also provide a variety of vitamins.

Fill your plate with a leafy green base, such as baby spinach or romaine. Then, pile on green vegetables such as fresh string beans, asparagus and broccoli chunks.

Side Note: Even though they aren’t actually green, tomatoes, avocados and black beans provide wonderful nutrients and health benefits as well.

5. Spice it Up

Give your salad an extra boost by adding spices and herbs. Cayanne pepper, red pepper flakes and cilantro will give your salad (and your taste buds) a kick. Also, spices are known to boost your metabolism into high gear.

Experiment with delicious herbs as well, such as oregano, parsley and dill. In summer months, you can find fresh herbs for sale at local stores or gardening centers.

6. Chose Your Protein Wisely

Forget the fried, fat-laden chicken and chose healthy, grilled chicken, fish or shrimp instead.

Vegetarian? Go for the whites of hard-boiled eggs or tofu, which is super high in protein and low in fat and calories.