San Diego Boot Camp

Bootique Fitness Presents A New Referral Bonus Program.

Start out by inviting your friends to join you for a complimentary boot camp class. That’s all it takes! Once they are hooked and have to have boot camp, they can sign up and get $100 off their first month when they sign up for a 12 month challenge. Time is ticking, make sure they sign up before February 11th to get this great steal. First time clients only qualify for this and it is not valid with and other offers.

The first month will cost them a slim $77 and then the next two months after that will be available to them for $177 for each month. They will be free to cancel after three months but let’s be honest, once those results start showing there is no turning back.

What’s in it for you, you dedicated little boot camper?

When your friend officially signs up, you will be awarded with a bonus prize. Our partners are so generous - they are providing us with incredible services to pamper you with!

Choose from a private chef session with expert chef Dallas Souder. Or perhaps a nutritional coaching session sounds more appealing to you to help you get your diet on track. You can join the Zumba party and choose to get one month for free. Other prizes include: one month of Prograde Supplements, a 30 minute massage  with the fantastic Cherrie Martineau at Relax All Day, or a 60 minute massage with Ally Palmer of San Diego Massage & Wellness. You can also choose heavenly treatments from The Klenz such as the Burn, Fat Burner Wrap, Booster, Bronze, or Aqua Treatment. Or choose to treat yourself to a Classic Facial Treatment at Re:vive. That’s just our little way of saying thank you!
CLICK HERE for the official client bonus referral page and pick out the prize you will receive when you help a friend find the fitness solution that has worked for you. We promise to treat them with the care and respect that we treat you and welcome them to our community!

Share and Enjoy

As all other things, the government controls food labeling laws.

Simply put, they allow food manufacturers to adjust serving sizes and round the amount of fat grams down.

Take cooking spray as an example. The label claims that one-third of a second of spraying equals one serving size and that serving size is fat free. Realistically when cooking, spraying this for one-third of a second would get you nowhere. In most cases it takes several seconds to get an entire area covered for cooking. This makes it no longer fat free, but they neglect to mention that on the label.

Most packaging makes consumers think that the products they are consuming are trans-fat free. When taking a closer look at the label, it is clearly stated that most of these products contain “partially hydrogenated oils.” This is a number one culprit associated with trans-fat. So how can they claim that the product is trans-fat free? Food laws also allow manufacturers to state that their product is trans-fat free if it is .5 grams or less trans-fat. In order to find a way around this, the manufacturers adjust the serving size to fit the trans-fat free requirements. Who do they think they are fooling?

Here is a quick lesson on grams versus calories.

One gram of fat is equal to nine calories. One gram of protein and carbohydrates is equal to four little calories. That means that a gram of fat is almost double the amount of protein and carbs. Think about this; lean turkey sounds like a great choice for lunch. Check out the label and right there it will tell you that it is 85 percent fat free. So the 15 percent left over is fat by weight not calories. Yuck! Taking into consideration what is mentioned above about the grams of fat, it seems like a not so great choice after all.

Try opting for something lighter. Pay attention to the labels and you will find that choosing lean ground turkey containing white breast meat only, will save you on calories and fat.  With only .5 grams of fat per serving, this is clearly a much better choice.

It isn’t a bad idea to start taking notice of everything you think about tossing into your grocery cart. It might take a little bit of time to start picking things out that are better or worse for you, but after you get the hang of it, there will be nothing to it. Try comparing the total number of calories listed on the label to the number of fat calories the product contains. Simply, if there is 100 calories in one serving and 50 are fat, there is a better option lingering somewhere nearby. Take notice and notice your health improve.

By: Kylee Seifert

Share and Enjoy

It’s mid-morning or mid-afternoon and your solid breakfast/lunch has officially worn off, but there is something lingering. It’s a sugar craving and you the culprit is… your sweet tooth! To avoid giving in, follow these simple steps.

1. Identify what kind of craving sends you to your knees

Do you have a sweet spot? Well, of course you do, I mean your stomach! Or are you a salty nut? Whichever one is your weakness, make yourself very aware of it. By calling it out, there will be no way of denying it when you meet your craving face to face.

2. Find a healthier alternative

After you have identified it, find a healthier alternative. If you can’t resist a the sweetness of candy, polish off those cravings with something like gum or a crystal light. When it comes to salt, the best alternatives are air-popped popcorn, rice cakes, or even jerky.

3. Be armed and ready!

When it comes to beating down cravings, you must armed and ready. Have those healthier choices in convenient spots. You can never be too sure when they are going to hit so have them in places you will be often. Like your desk, the car, or your bag. This will help you resist the temptation to stop at a convenient store and scour the shelves for something that is sure to throw you off track.

Keep these little things in mind and you will have a much easier time winning the battle over your cravings.

By: Kylee Seifert

Share and Enjoy

If you have tried Zumba…

you know that it takes just one class and you are hooked for life. If you haven’t, stop making excuses and get your hips and booty shaking over to the next available class (you’ll thank me later)!

Zumba is a cardio-based fitness class

that combines latin rhythm with high energy dance movements to get your heart pumping, your endorphines flying, and your unwanted calories to melt away. All of this while enjoying yourself to a variety of sexy salsa, reggaeton, and merengue tunes that leave you wanting to shake and shimmy what your mama gave you.

Our clients love our Zumba classes!

However, because this is a high-impact activity, you want to be sure that you are still treating your muscles with gentle, loving care. There is a lot of twisting, turning, shaking, jumping, shimmying, and other quick movements in Zumba choreography (ah, and they are all so much fun!) that can be rough on your knee and hip joints. The easiest way to ensure that you don’t end up with injuries is to invest in a decent pair of shoes specifically for Zumba.

There are actually a few very important aspects that go into picking out a shoe that will keep you from having to get knee replacement surgery… and although shoes do get spendy, trust me when I say it will be cheaper then a visit to the surgeon.

What's the best shoe for Zumba?

There are a few slight requirements that must not be ignored when choosing a pair of sneakers for Zumba class. First and foremost, be sure that they have good shock absorption and are light enough to allow you the range of movement needed. They must be supportive with little traction. Try to find something with a smooth bottom, lateral support, and if you can, a shoe with shock cushion. There are a lot of “dance-fitness” or “dance-aerobic” shoes out there that meet the high-maintenance needs of a Zumba shoe.

What it comes down to, is that you are going to have to really try quite a few pairs of shoes to see what fits best for you. I have provided you with the guidelines, now it’s up to you to find the glass slipper that fits. Only if there were a Zumba shoe trial program out there. Below is a list to get your shoe searching started. These are shoes that have gotten a good wrap in the Zumba world and just might work perfectly for you.

• Nike Musique Series
• Nike Zoom Sister
• Nike Zoom Quick Sister
• Nike Shox
• Ryka Shoes
• Capezio Dance Shoes
• Puma Zumba Shoes (How well does that name go together?)
• Adidas Zumba Shoes

Now that you have the tools you need, come party with us at our Zumba San Diego Classes

Share and Enjoy

It is the first week of the New Year and you have promised yourself that your resolution for 2011 is going to stick, unlike the ones in previous years. So what is so different about this year’s? How are you going to make it last? It is going to take a lot of commitment and energy but if you are up for the challenge it will be a very rewarding 2011!

1. Start out by re-evaluating your life.

What areas need to see change? Pinpoint the things that are important to you. A great way to do this is to take some time to really meditate and focus on these things. Write them down so that they are right there in front of you. Once you have done this, you can see more clearly what kind of resolution needs to be made.

2. Decide what your resolution is and start by breaking it down.

How can you get there? What are the steps to achieving success? Be very specific and realistic when choosing your resolution. Even making a plan can be useful. Lay out the steps on a sheet of paper and keep it visible at all times. Climbing the mountain may not seem so overwhelming if you climb it little by little.

3. Constantly update the list.

The more current you keep it the less likely it is to become outdated and boring to you. Keep track of your improvement and note when you get closer to your end results. It is wonderful to take the time to reward yourself when you start to see results. By keeping your resolution fun… it will be easier to stick to.

If you back track a little bit, don’t be hard on yourself. Keep your chin up and think positive thoughts. Even though this seems hard at times, it will ultimately pull you through to the other side. By sitting down with a friend or family member and talking about your resolutions, you will be held more accountable. It is also great to have another cheerleader, because we all know the little cheerleader inside doesn’t always have enough pep.

If you don’t accomplish it the first time, try it again.

It is absolutely fine to start over and repeat a resolution. When you do finally accomplish it… your success will feel that much better.

So right now, make a list of where you want to be in one year. Be specific and don’t be shy! You know what you want and where you want to be, so why not get it out in the open. There is no one but you who can make this happen. Get to it… your success is waiting for you in this new and fresh year! Best of luck!

Contributed By: Kylee Seifert

Share and Enjoy

.

Share and Enjoy

Social drinking is just part of, well, being social.

There is nothing wrong with it while trying to maintain a healthy lifestyle, as long as you are smart about the choices you make. Of course completely cutting drinking out of your life is the best thing to do but let’s be honest, most people are not willing to make that sacrifice. If you attempt to completely deprive yourself from drinking and are not ready to make that commitment, you will just make yourself go crazy. Instead, use the following tips to help you stay fit and lean while still enjoying social drinking from time to time.

1. Pick and stick to a good drink choice.

There are literally thousands of drinks to choose from when you are out drinking, but be mindful that most of them are full of sugar and calories (two things that are never your friend, especially on a night out). Most of those big, fruity, syrupy drinks can range anywhere from 500 or more calories per serving and 70 to 100 grams of sugar. Which means you are putting an unnecessary amount of extra calories into your body that are loaded with unforgiving amounts of sugar. Using pop as a mixer can also be a hidden culprit due to the high fructose corn syrup that lingers in each serving. Instead, try to stick to a clear alcohol and mixer. A good suggestion would be vodka with water or if you need that little kick, soda water. By adding fruit like lemons and limes, you will be getting some antioxidants and a little vitamin c as well. Steer clear of any drink with tonic in it. Although it may seem like a positive alternative, it too is loaded with grams of sugar.

2. Empty Calories.

Alcohol contains approximately seven calories per gram. This means that you are putting extra calories into your body that possess almost no nutrients. To avoid this causing a downfall in your daily calorie consumption, plan ahead. On nights that you know you are going to be consuming alcohol, eat a dinner that is full of protein and lots of satisfying veggies. This will provide your body with its necessary nutrients and help to control your appetite.  Avoid carbohydrates with all your might! A night full of drinking and carbs is the perfect way to start growing that beer gut, if that is the route you wish to take.

3. Wine benefits!

If you are going to be drinking, you may as well drink something full of nutrients and antioxidants, right? Red wine is going to be your best bet for these two things, but white wine is a runner up so really either is a decent choice.

Be aware of how many glasses you consume, as wine is naturally high in calories. Drinking a wine spritzer (half wine and half diet soda) will help lower the amount of calories.

4. Beer drinkers attention, please!

Some people’s thirst can only be quenched by beer and there is absolutely nothing wrong with that. You will be surprised to find out that the best way to drink beer is by consuming one or two dark beers instead of multiple light beers. Once again, dark beers are a nutrient and antioxidant rich beverage. On top of that, it usually will take you longer to drink an entire dark beer.

5. Late night snacking is a no no.

It is so easy to fall into the temptation of a post party night snack. Whether you’re thinking pizza, ice cream, or some greasy drive through food, this is going to be a downfall to maintaining your lean physique. If you must have a snack when you get home, try having something prepared. Perhaps veggies or lean protein such as carrot sticks or grilled chicken, as mentioned before carbohydrates and drinking should never go hand in hand.

6. Working out is going to make a world of difference.

Try to fit in a good, high calorie burning workout before you go out for the night. This will get your metabolism going and allow you to burn more calories. It may seem too difficult to bare but try working out in the morning as well. Even if you don’t feel you have the energy, really push yourself as much as you can. You just might be delightfully surprised at how good you will feel after it. Exercising will help you sweat out all of the toxins you put into your body the night before quicker than if you were to wait it out.

Social drinking is part of our society and it is completely acceptable, so never beat yourself up after a night out. It is something we do at bbq’s, to celebrate birthdays, watch sporting events, or just spend time with friends. As long as you drink in moderation and use these tips, you will be able to maintain a healthy and fit lifestyle.

Contributed by: Kylee Seifert

Share and Enjoy

The sniffles, headaches, coughs, body pains, fatigue, and tiredness have all joined forces to bring to you exclusively, cold season! Oh, what joy! It comes every year without fail, lingering and choosing it’s victims one by one. When you become the victim, it is hard to know exactly what the right precautions are to take when it comes to sticking to your workout routine.

A recent study has shown that working out regularly during cold season will help minimize your chances of getting sick. The British Journal of Sports Medicine kept track of 1,000 adults, ages 85 and younger, during this study.

The results proved that physically fit people are less apt to get sick and if they do get ill, their symptoms are much kinder than those not as fit.

The participants in the study who lead a less healthy lifestyle by stressing, getting inadequate amounts of sleep, eating a poor diet, and not maintaining a regular workout routine ended up getting sick much easier.

A quick side note from that same study: men who are dating or married have a lower tendency to get sick. Back to the important results, this study ultimately shows that working out five or more days per week will reduce you having to take sick days by up to 46 percent! You know what that means...

Your sick days can instead be used for personal days! What your boss’ don’t know, won’t hurt 'em.

Another study done at Fred Hutchinson Cancer Research Center came out with results that said 30 minutes or more of moderate exercising per day will lower your risk of getting sick by half and will also give your immune system an extra little push. I’ll take both of those chances, thank you!

So, does working out keep you from getting sick?

As those results prove, working out as much as possible during the week will greatly benefit you, and reduce your chances of having to spend sick days in bed. However, if you are completely unable to dodge the sickness bullet (like me), use this strategy to decide if you should be working out while it runs its course.

Categorize your symptoms from the neck up or the neck down.

What that means is, if you have sniffles, mild coughing, headache, and head cold stuff, then you are pretty safe to do a slight variation of your usual workout routine. Don’t push yourself overboard! Keep in mind that you are not in full health and you still need time to recover. It is easy for those workout endorphins to make you feel so much better after a workout. Do not be fooled by them, usually once they wear off you will feel just as you did before, or worse.

If you are dealing with below the neck symptoms like a fever, body aches, or coughing that is deep in your chest, skip your usual workout routine. Give yourself plenty of time to get better so you can come back with a bang. If you do not allow yourself time to heal, you will only worsen your condition and have to skip out on exercising even longer. Be sure to do all the usual remedies while you are ill.

You know, drink lots of juices, get plenty of rest, stay warm, all of that "blah blah blah" stuff that makes an enormous difference in staying healthy.

When you're feeling well again, get back to your workout and build your immune system to prevent the next cold from catching you!

By: Kylee Seifert

Share and Enjoy

Committing to something can be difficult for some people… especially when it has to do with working out and eating healthy. The truth is if you don’t commit, you will never see the results that you are reaching for. But let’s look at it in a different light. You would commit to a girls weekend in a heartbeat, because that sounds like fun. Well, if you make your workout and health routine fun, committing won’t seem as difficult.

Start out by prioritizing your life.

You know that health and exercise are an important element in maintaining a healthy lifestyle, now really focus in on that and know that you must keep that as a priority in your life. However, don’t feel like you have to force it. Grab your planner and find where the holes are in your schedule. When you have openings, write in your workout. That way there is no backing out… you made the appointment, now you show up. You wouldn’t skip out on an important meeting just because you’re tired. Figure out the best time of the day that you get into your exercise zone and try to work out then.

Enjoy yourself!

Ask yourself what your favorite type of exercise is, and do it. If you force yourself to do a workout that is uncomfortable or boring to you, you will never get to enjoy results. The more you have fun with working out, the more you will want to and the outcome will be positive. Get together with a group of friends and use your workout time to do your weekly “catch-up” and gossip session. When you commit to a workout buddy, there is less of a chance to back out. Do not let each other be a pushover, instead encourage one another.

Do not allow yourself or your body to get bored with your routine. Mix things up and try new exercises. If your muscles get bored, your results will not progress. Be careful when you find a routine that you enjoy, it may become too easy for you.

Keep your goals realistic

and within your personal means of accomplishment. Write them down and continuously remind yourself of them. This will help encourage you. Tracking your progress and recognizing it will also help you maintain a positive attitude. Hold yourself accountable for your actions and your progress… this is entirely about Y-O-U!

Good nutrition is going be the bridge connection between reaching your goals and seeing the results you want. Just like mom used to say, eat your fruits and vegetables. If it helps you to keep a food log, go for it. Maintain a good balance of all the necessary nutrients. There is no need to starve yourself, but be sure to watch your caloric intake.

Be sure that you are getting adequate amounts of sleep.

This may seem like an insignificant step but you will be astonished at how important it is in losing weight and maintaining the healthy lifestyle that you want. Try to get at least seven hours of sleep a night to keep your energy up.

Lastly, get excited when you start seeing results.

You have worked very hard to get where you are and you deserve to celebrate your achievements. Once you start seeing a change in your energy, stamina, strength, alertness, and weight, it will be easy to stay committed. Give yourself a little credit and know that only more positive results are to come.

Contributed by: Kylee Seifert

Share and Enjoy

What are you thankful for?

We would love to hear your list. Here's mine:

I am very thankful to have a career that enables me to help others live a happier, better quality of life.

I am very thankful to live in California where the weather is (almost) perfect.

I am very thankful that I am healthy which enables me to serve others.

I am very thankful for my friends and family.

I am very thankful for my wonderful and hard-working staff.

I am very thankful for all the great and loyal clients we have at Bootique Fitness.

I am thankful for all the inspiration I feel for life!

I am thankful for all the teachers I have encountered and continue to meet.

I can go on and on for days about things that I am thankful for .............. but most of all I am thankful for having YOU as a part of my life.

Be Well,
Jaylin

Share and Enjoy