San Diego Boot Camp

Would you like to take a step in a healthier direction, which just might help you lose a few of those stubborn extra pounds?

It’s simple, free, and extremely beneficial! Just start heading to your local watering hole… and no, I do not mean your local bar. I’m talking about your kitchen sink! You don’t even have to leave your house! Believe it or not, I am talking about turning on your faucet multiple times a day and filling your tummy with that delicious, nutritious, clear stuff, also known as water!

Exciting new research was presented at the American Chemical Society’s meeting this past August revealing that drinking two 8 ounce glasses of water before each meal just might be a great way for you to lose weight and gain control of your appetite. The 12 week study gathered two groups of individuals between the ages of 55 and 75. The first group drank the two glasses of water prior to each meal three times a day, while the other group did not. The results proved to be in favor of taking those extra couple minutes to down some water. Here’s why: the group that drank water lost on average 15.5 pounds after the 12 weeks, and those who did not lost 11 pounds. Now, that may just sound like five measly pounds, however those five pounds sure add up as the weeks pass by!

The Institute of Medicine states that each body requires a different amount of water per day depending on specific, individual factors. But here are a couple of reasons why that simple act of drinking water could help you out. First off, it will fill your stomach up a little, making less room for those unnecessary, extra calories. In fact, the study showed that the group of individuals that drank previous to chowing down consumed approximately 75 to 90 fewer calories than the other group. Another plus to sticking to water, is that it can help you steer clear of those pesky soda pops and juices that have a surprisingly high calorie amount in each sip.

Overall, there is no denying that water does the body good… we all know that. And this does not mean you should only limit drinking water to right before meals. Be sure you are sneaking in lots of gulps throughout the day. Especially when working out! During Boot Camp and Zumba classes it is vastly important to keep hydrating yourself each time you get a break! But here is just another reason to up your H20 intake, and trying to consume it at those specific times just might help you take those simple steps to your weight goal!

By: Kylee Seifert

Join us this Saturday for the Zumba!!

We will host Zumba Parties on the first Saturday of the month, 9:00 am.

This class will fill up - make a reservation here

Hayley shares her experience about class:

"I've been taking your boot camp for 6 weeks and I just wanted to let you know how much I enjoy it.  I have never been one for working out and you made waking up to come to class at 6:00am FUN!

I never thought that after having 3 kids I could get back to the size I was before my first, but with your help I have and I think I am probably in better shape! Thanks for all of your help!!"

She lost 10 pounds and 6 inches! Congratulations Hayley!!

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When it comes to shaping up and losing weight, most of us think of two things—diet and exercise. Eating right and staying active are crucial, but what about your mind? Just like your body, your mind needs exercise too. Losing weight and keeping it off isn’t about the latest diet, it’s about changing your lifestyle for the better. What you eat, how often you exercise, and how mindful you are when it comes to taking care of yourself, are all important ingredients for change. Practicing meditation on a regular basis can help you to cultivate the mindfulness you need to stay on track.

When you meditate you are practicing self-observation and learning to be present. By tuning into your body and making a conscious effort to remain present in everything you do, you can begin to make better choices in all areas of your life. The art of meditation can be practiced in many forms from visualization to walking, so don’t get discouraged if you’re not one for sitting. Choose a form of meditation that you will enjoy.

Along with exercising your mind and helping you to meet your weight loss goals, meditation has many other health benefits.  Meditation teacher, Frank Jude Boccio says, “It has been shown to decrease oxygen consumption, heart rate, respiratory rate, and blood pressure, and increase the intensity of alpha, theta, and delta brain waves—the opposite of the physiological changes that occur during the stress response.”

Instead of caving to your junk food craving or checking out during your exercise routine—try delving deeper into it. Think about your craving and ask yourself if it is genuine or a result of something else.  While exercising, focus on the movements of your body and how they are helping you. When you are present in all that you do, each moment becomes a mini meditation guiding you to success.

By Laci Chiodo

Congratulations on your great progress this month!

I can tell that everyone stepped it up a bit more, some of you turned it up a LOT! And it shows - look at the amazing results we achieved!!

FIRST PLACE WINNERS

= 4 weeks of boot camp and 4 weeks of Zumba

Tiffany G - Overall Change - 27.9% < br/>Down 7.4% body fat, 5 lbs and 3.5 inches

Veronica - Overall Change - 16.55% < br/> Down 3.8% body fat and 3 inches

SECOND PLACE WINNER

= 2 weeks of boot camp and 2 weeks of Zumba

Hayley - Overall Change - 14.92%< br/>Down 5 1/2 inches and 2.9% body fat

THIRD PLACE WINNER

= 2 weeks of Zumba

Betsy - Overall Change - 13.6%< br/>Down 7 lbs and 4.5 inches

Everyone did really well! Please congratulate yourselves and your friends in class. Let's keep up the great progress! Everyday is an opportunity to get stronger, leaner, happier and healthier. Come to class! Raise your intensity! Follow through with your healthy habits all day long.

When you need help - ASK - WE'RE HERE FOR YOU!

Great job ladies!

It's been a really fun month! I enjoyed seeing you all push yourself even harder to meet your goals this month.

Remember - We have great prizes to giveaway to the members who have made the most significant changes in body composition

1st place - 4 weeks outdoor fitness classes + 4 weeks Zumba

2nd place - 2 weeks outdoor fitness classes + 2 weeks Zumba

3rd place - 2 weeks Zumba

PLUS, the additional 1st place prize for veteran members who have been with bootique for longer than one month.

To qualify for the prizes. You must have completed your assessment at the beginning of Aug and repeat them this week.

Here is the schedule for assessments this week:

Friday, Aug 27th
5:40-5:55 am
8:00-8:15 am
7:05-7:30pm

Saturday, Aug 28th
2:00-2:30pm

bootique fitness welcomes Vasseur Skin Salon and Spa as one of our esteemed business affiliates.

The are giving our members and friends 10% off your first visit!

The Vasseur Skin Salon and Spa is a quaint and luxurious spa in an elegant Victorian home with a spectacular panoramic view of the downtown San Diego harbor. They are a full service spa offering a wide variety of services including facials, massages, acupuncture, waxing, laser hair removal, filler & Botox injections, airbrush tanning and much more.

They exclusively use their handmade, fresh, all-natural and professional grade Vasseur Skincare product line on all services, leaving you with vibrant and glowing skin.

Contact their friendly and helpful staff to book your next appointment or complimentary consultation at 619.236.9095.

They have generously donated a gift basket worth $100 to the bootique fitness member who shows the greatest improvement in our performance assessments this month.

This Gift Basket includes...

-Certificate for a Vasseur Mini
-Vasseur Blackberry Sage Body Lotion
-Vasseur Foaming Cleanser
-Vasseur Day 25 Sample
-Vasseur Super Moist Sample
-Hair Care Products
-Sambra Pain Relieving Gel Packet
-Nano Technology Supplement Packets

Total Value = $100

Bring your A-game on Monday. It's worth more than just bragging rights, your skin will thank you!

Check out these gorgeous photos of our Outdoor Fitness Class @ Marina.

Ed Alfaro came out on one of San Diego's less than sunny mornings to capture the glow of these San Diego beauties taking our fitness class. He is a freelancer photographer for businesses in San Diego county. In the past 20 years, he has been a photographer for Taco Bell Corp and PepsiCo Corporate and has photographed all the food shots seen inside Taco Bell, KFC, Pizza Hut and numerous national magazine covers and advertising work for other clients. His most recent images can be viewed at www.EdAlfaro.com.

His passion these days is helping small businesses and can usually work within a small business owner's budget.

I've been telling you forever that there are NO shortcuts.

Now, I can't say for certain, but there's a good, good chance you've been down the "magic pill and potion" road before. Hey, don't feel bad, most people have.

And with all the deceptive marketing and lies those companies tell you, well, it can be easy to believe them. Look, you know as well as I do that exercise and proper nutrition are the way to go. But as my partners over at Prograde Nutrition show you in this article, there are ways to supplement that can really make a difference with your results.

Bottom line: If you're serious about that dream body you need to devour this article ASAP:

FLAT BELLY CLICK HERE