San Diego Boot Camp

Resolutions, resolutions... They sound like a great way to start the new year, but they are actually an awful way to achieve your goals. If they weren't, then there would be no reason to do this ritual year after year. But, since we're human and we like routine, many of us will declare our new-found philosophy with all sincerity at 12:00am on January 1st. If you find these sample resolutions below to be the ones you most desire for your life in 2012, read on to get tips on how to make your resolution a reality for 2012.

Resolution 1: "I will lose these last 10 or 20 Pounds"

If it takes 21 days to break a habit and 90 days to solidify one, then if you make it to the Valentine's Day mark, you're more than half way on your way to making a total lifestyle change. Addiction behavior researchers have studied human habit forming behaviors and have concluded that 90 days is sufficient to help most people make a significant lifestyle change. As time marches on, temptation to resort back to old habits grow but if you can resist for 90 days, it begins to lessen, making you much more likely to sustain change for the long haul.

Since the risk for relapsing into old habits is high during the 90 day period, here are a few tips to help you stay on track and meet your goals.

You're most likely to relapse...

...in 1-3 months. In fact, most relapses begin once a person sees improvement. People see the changes and believe they can rest a bit easier on their way to their goal and before you know it, they are right back at square one (and much more discouraged about it).

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You probably didn't think that a square piece of metal would be the thing to derail your fat loss... but that is often the case. At first, you may enjoy stepping on the cold metal and seeing the number it gives you - especially when that number keeps dropping. But - what happens if the number doesn't drop? Does that mean something is wrong with you? No - it doesn't!

While the scale is a perfectly good tool for measuring how much your body weighs, it cannot tell you how fit you are, what shape you are in or even how much muscle or fat you have. It cannot measure if you are strong or weak, healthy or sick or even whether or not you are attractive.

Can a scale make you happy?

When scales became a common part of everyone's bathroom decor, people became more obsessed with body weight numbers. Ironically, most people kept getting heavier and heavier. At the same time, hollywood is setting unrealistic standards of what your body weight should be. Is that healthy? No.

This obsession affects women more than men. Unfortunately, this leads women to go to extreme lengths in an attenpt to achieve a certain 'perfect' body weight and ignoring the more important factors like body fat, muscle mass, and bone density. Aside from it's affects on your body shape and self-esteem, carrying more body fat puts you at a higher risk for chronic diseases like heart disease, cancer, and arthritis; while having more lean muscle and denser bones is a preventative factor against injuries and disease.

When women work out in our San Diego boot camp classes, they naturally shed body fat from the type of workouts we do (which is one of the best ways to get rid of body fat, along with an unprocessed diet). That is huge in terms of overall health and fitness but it may not show a big difference on the scale. Don't let what movement you see or don't see on the scale be the most important factor in how you determine your heatlh and happiness. To stay motivated on your fitness journey, change how you measure your health.

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Now that we've officially cross the threshold into 2012, our resolutions will be put to the test. Even if you're not the new-year-resolution-type, you can still begin your New Year with a determination to build upon or start a healthy lifestyle: emotionally, physically and spiritually. Instead of committing for a day or two, how about sticking to your resolve and changing what you want to change one step at a time? Sounds great, doesn't it? The truth is - it's easier to accomplish that you might think. Here are some things you may want to consider improving upon in the New Year.

Also, keep reading for tips on how to stick to your resolve and get 2012 off to a great start.

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Instead of indulging,
train your brain to win the battle of the bulge before it ruins your diet plan.

If dieting was easy, we'd all be slim and trim. We'd never have to worry about junk food, sweets or fried food derailing our exercise habits.

In theory, dieting is easy. In order to lose weight you have to consume less calories and burn more energy. However, the average American is faced with supermarkets lined with unhealthy, processed foods, local coffee shops selling muffins with the calorie equivalent to a full meal and lunchtime snacks such as donuts and cake. (And, that's on a good day). With all that food temptation, it can be hard to fight your cravings for sweets and other foods.

The key to getting rid of your cravings is to re-train your brain.

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Motivation is something that we all need in order to stay healthy and keep exercising.

If having motivation were easy, we'd all be slim, toned and healthy from coast to coast. As you know, that's not the case. Some people have a network of friends, family and maybe even a significant other to help them stay on track. But, if you're like me and your family and the majority of your friends live in different states, it can be hard to get the motivation you need from others. Not to worry! You can be your own cheerleader when it comes to eating right and exercising consistently. Below are some tips to keep yourself motivated.

1) Nothing succeeds like success. It can be difficult to stay motivated if the people around you do not share your desire to be fit and healthy.  The best way to counter that is to find someone who has reached a fitness goal. If they've maintained the dedication it takes to reach and sustain that goal, then being around them is most likely to give you some of the motivation you need to continue.

2) Pep talks work. When I'm struggling to get those last few reps in before the glorious " happy beep" of the interval timer goes off, I give myself a good ole fashioned pep talk. I tell myself that I CAN do three more reps or that I CAN keep my knees high all the way through. I tell myself whatever I need to hear in order to finish strong in my workout. Sometimes it's great to hear others rally you on, but other times you can, and should, give yourself the words of encouragement needed to stay strong in your workout. Read the rest of this entry

Wondering why the boot camp workouts by Bootique Fitness are only 45 minutes?

Wouldn't a full hour be a better workout? If you've ever wondered why we do 45 minute workouts, keep reading. There are 5 distinct reasons why we specialize in a well-balanced 45 minute workout as opposed to a 60 minute workout.

Reason 1: Goals

At Bootique Fitness, we focus on two goals for your workout: fast fat loss & creating lean, toned muscles. High intensity, fat burning activities ultimately lead to greater gains in lean calorie-burning muscle, a faster metabolism and a toned, scuplted looking body.

Reason 2: Efficiency

We are very proud to offer incredibly effective workouts that are also time efficient. Our approach and focus on using exercises that engage multiple muscle groups at one time allows us to accomplish a lot in a more compact workout. It's not how much time you spend, it's how much work you accomplish.

These workouts are designed to get you the quickest results in the shortest amount of time. Our workouts are far from boring and we incorporate many different types of training tools and methods. When done correctly, a 45 minute workout a few times per week is all you need to get in great shape! The results you get from it are noticeable so fast, it became naturally motivating to continue.

Reason 3: Realistic Read the rest of this entry

I dare you to make an excuse now!

Leave a comment and let us know how you overcome making excuses.

Cravings are triggered by everything from changes in blood sugar, hormone imbalances, insufficient nutrition, along with emotional and mental causes that make food appear to be the hero.

These tips will help you be the one in charge of the food you eat and allow you to stage your personal craving intervention.

Pay attentions to cravings:

A study reported in Apptitie revealed that those who accept cravings without becoming frustrated or giving into temptation had fewer overall cravings. Participants were taught to pinpoint different bodily sensations in order to understand the longevity of a craving and how to defeat it.

Keep a foodie journal:

Jot down what kind of cravings you encounter and why that specific craving arose. Is what you are feeling physical hunger? What are the cravings triggered by? Identify patterns in your craving. By singling them out, you can be prepared to tackle them in a smarter fashion then just giving in. Overall, a journal will help you to keep track of what goes into your body and your eating patterns.

Show food who’s the boss:

Day dreaming about food you’ve tokened as hands-off is only going to haunt you even more. Restraining yourself from specific items only amps up their appeal, causing a sense of craving them to basically corner you. Those who create an “off-limits” list, have reported to crave those certain foods the more. A Physiological Behavior study showed that people crave an un appetizing food as long as it is untouchable. Simply put; as soon as you can’t have it… you inevitably want it. Minimize what you restrict yourself from and allow moderate tasting to avoid going overboard with cravings.

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One of the most often reasons people do not have the bodies they have always wanted and they are working so hard for is because they are overeating or binge eating. While we know that it can sometimes feel like you have no other option other than to eat that whole bag of cookies - the truth is - you do!

While there are many reasons why you might be overeating, these 13 tips can have a really good effect at helping you catch yourself in the act. And - as you practice, you will catch yourself even before you start. So, practice these tips and watch how wonderfully they will work for you!

1. Pinpoint what brings on a binge eating session

and devise a plan of action for when you come face to face with the temptation.

2. Make a food journal of everything,

and we mean everything that you eat throughout the day. Keep things simple but DO NOT skip out on logging anything. Try to maintain a record of at least 75 percent of what you eat in order for this to work.

3. Socialize in a food free environment.

Get your friends together for a bike ride, hike, a new class, or take a walk to the park. All foodless, fun, social activities.

4. Be a smart diner outer.

Skip over the entire menu straight to the salads section. If you are getting something else, try and split it with someone or ask the waiter/tress to box up half and serve you the other half. It’s all about portion control.

5. Avoid creating your own temptation.

You are in control of what foods you surround you with so make smart choices. Fill up your cupboards with carrots, fruit salad, low fat frozen yogurt, rice cakes, and other low calorie, healthy treats.

6. Instead of eating while on your computer or watching the television,

belly up to your table. Really take in the look, taste, smell, and deliciousness of each bite. This will help you slow down and focus on how much you are taking in.

7. Eat small meals all throughout the day.

This will help stabilize your blood sugar and spike your energy levels. If you get too hungry, you will be more apt to go overboard next time you eat.

8. Avoid the fad diet route.

By depriving your body of food or a specific food, your body will crave it more leading to eating too much of it.

9. Buy individually wrapped packages.

Single serving snacks are a huge help when it comes to portion control. Plus, they are easy to take when on the go.

10. If you feel a hunger pain,

give your body about ten minutes to truly decipher if it is real or not. Are you really hungry or are you just bored? It is important to know the difference between the two. Do something else to occupy your time and your mind and then check back in to see what your body is telling you about the craving. Sometimes your mouth just wants something to chew on.

11. Control your appetite before heading to a party

by snacking on something healthy like fruit or a whole grain snack. Then avoid the buffet table at the party and focus on mingling and catching up with everyone.

12. Keep your idle fingers on the move.

It is too easy to grab something when you are bored or watching t.v. Instead, do a puzzle, buff your nails, or knit.

13. Most people tend to binge eat when they are stressed out.

Find another way to tackle stress that works for you. Whether it be a bath, meditation, a date with a friend, or anything else that will keep you from stuffing your face uncontrollably.

Have you tried any of these before? How did they work for you? Tell us about your success!