San Diego Boot Camp

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!

Living a healthy life goes much deeper than most think. There is a lot to making your life a fulfilling one and it is completely up to you to take it there. Here are a few tips to keep in mind while you are transforming into a better Y-O-U!

1. Walking after every meal gets your digestive system grooving. So after you munch go for a quick walk… the results will blow you away.
2. Do what makes YOU happy and not what you are expected to do by others.
3. Switch up your workouts to avoid a workout plateau this will ensure that you continue to strengthen your body and lose weight.
4. Drink plenty of water. The clearer your tinkle is… the better.
5. Read inspirational books that motivate you.
6. Workout everyday… even if it is only for ten short minutes. It WILL make a difference.
7. Stick to a sturdy, nutritional meal plan for six days out of the week. Pick on “cheat day” where you can go off your meal plan just a little bit. This little bit of flexibility will help avoid binging.
8. Surround yourself with positive, energetic people who have similar goals and mindsets.
9. Log your progress over time. Share it with friends and family. They will be more than happy to encourage you along the way… so don’t be afraid to let them know just how great you are doing.
10. Stop making excuses. Go out and get it!
11. Listen to motivational music… whatever gets you going will help you push harder throughout your workout.
12. Give yourself room and space to relax and destress. Stop wasting your energy on stressful things… save it up for a banging workout.
13. Try to get a massage at least once a month. If more often is possible… do it!
14. Drink green tea! This is a great coffee substitute and it has weight loss boosting ingredients that you won’t want to skip out on.
15. Give to a charity or volunteer. The more you contribute to your community, the happier and more pleasant you will be knowing you have helped others out.
16. Gain as much knowledge as possible about your health and nutrition. The more you know… the better your results will be.
17. Do something that scares you and excites you ever day.
18. Live every day to the very fullest!
19. Try some different tabata intervals or metabolic resistance training.
20. Lastly, stay focused on your goals. Know them and come back to them daily.

By: Kylee Seifert

We were blessed with another incredible day for hiking Torrey Pines today! Surrounded by gorgeous skies, the beautiful ocean, and a crew of great people - we hiked almost 5 miles! There was so much awe and appreciation in the group, I think we all agree - "I can't believe I live here!"

We really enjoy hosting these hikes and getting to know you all better. Join us for the next one on June 26th.  Get details about our next San Diego Hike.

Fitness Competitors from All Over San Diego Are Joining Forces to Rock and Roll The Streets.

San Diego Fitness lovers are about to rock through the streets of San Diego. Runners and walkers will roll through 26.2 miles of the city. Starting near our Hillcrest Boot Camp on 6th Ave and winding through the city, along the water passing our Marina Boot Camp Downtown, then heading north to Mission Bay Park and hitting our third Boot Camp location at De Anza Cove, all to come in for a finish line near Seaworld.

Enjoy the race or just the entertainment

This year marks the 13th annual marathon and just as previous years will be featuring a live band every mile making the route wiz by for the fierce participants. Alongside the participants, will be 2,000 spunky cheerleaders, 19 themed aid stations, and 45 live bands. What better city to take a stroll through- no matter what the pace- than one that has consistently beautiful weather and blooming scenery. Gather up the fitness troops from all over San Diego and get rocking and rolling to this exciting marathon. The Rock and Roll Marathon will be taking place this Sunday on June 5th

Bootique Fitness San Diego Superstars

Several of our ladies are running the Rock and Roll Marathon and 1/2 Marathon. Are you? Leave a comment if you are and we will be sure to cheer for you!

The secret to success in weight loss isn't food.

It's not even exercise.

It's believing, loving and accepting yourself as you are NOW.

How many times have we all said, "If I were only 15 pounds lighter, had longer hair, better skin, sexier clothes...then I'd be happy." That line of thinking keeps countless women from enjoying who they are and it contributes to bad eating and exercise habits.

There's a saying, "when you look good, you feel good." I'd go a step further and say when you think well, you are well. Many of us women harbor negative thoughts about ourselves daily. If you can relate to any of the following phrases, then you are guilty of negative self-thought.

1. Today is going to be a terrible day...
2. I can't do anything right...
3. My hair is a mess. Whoever would want to date/marry me as I look this way?...
4. Ugh! My body is so awful. Look at how my clothes fit me...
And so on...

Working on Your Inner Self

Thoughts like those can be so pervasive that you don't recognize what they are doing to your self esteem. Doing the inner work to change your thoughts will help you not only enjoy life more, but take better care of your health and exercise routine. When you take pride in who you are now, the work that is needed to change your body into a leaner, sexier, fitter version of you becomes second nature. Why? Because you will have finally rid yourself of the "treat the symptom" way of thinking.

The "treat the symptom" way of thinking was mentioned above. It's the "when I'm this, then I'll feel that," way of thinking that keeps most women from enjoying their life. When you break free of the "treat the symptom" way of weight loss, you'll finally rid yourself of the negative habits associated with it. When that happens, fad diets will not interest you because you'll be happier with yourself; taking your goals more seriously in the process. The more seriously you take your goals, the less likely you will be to undertake a diet and exercise program that is, at best, a set-back in your goals and, at worst, harmful to your health.

There are many positive side effects of losing the "treat the symptom" approach to your life and weight loss that include:

1. Letting go of the obsessive thoughts about being "perfect" when it comes to food and exercise.
2. Enjoying the process that is allowing you to sculpt your body into the one you've always wanted.
3. Lifting restrictions: no more excessive calorie counting or binging around holidays and vacation.
4. Eating out won't trigger anxiety about what you "can or can't" have because you've let go of the negative thinking.

Weight loss and a healthy lifestyle is more than just no pain, no gain.

It's more than your body that is involved. Your mind has to join in the effort to transform you into the person you've always wanted to be, regardless of the number on the scale. Once you begin the journey into healthy living, make sure you bring your mind along for the ride and your body will thank you later.

Well, maybe it doesn't feel easy to get motivated to workout,

but with the following tips you can go from making excuses to getting results. Before you read the tips below, ask yourself these questions:

- Are you excited when you begin a new fitness routine?

- Do you enjoy working out initially and then gradually lose interest?

- Have you ever been frustrated by a lack of support in your fitness regimen?

- Do you set goals initially, but become discouraged after visiting the gym for what seems like the 100th time in 2 months and still no measurable results?

Answering "yes" to any or all of these questions signals your need for some motivation in your workout routine. Your "routine" is broken, not producing the results you want and counterproductive to creating feelings of excitement and motivation to lose weight and find a fitness regimen that you can sustain for a lifetime. You may find yourself going to the gym, not seeing the results you know you are capable of achieving and slowly losing interest in working out until you finally give up. Later, you may begin again only to find yourself in the same struggle. What gives? What is the cause of this vicious routine?

Absolutely, positively long, boring cardio workouts

Cardio isn't bad for you, but too much of anything is, well... still too much. Instead of heading to the gym do the standard (read=boring) 30 minutes of treadmill, StairMaster or elliptical machine workout, try interval training. Combining strength training with cardio keeps your body burning more calories than doing one thing over and over again. The varying style of interval training is much more engaging to both you and your body, and it will produce results at at much quicker rate than long cardio routines.

No system to speak of

The most effective ways trainers are able to get the most out of their clients is by utilizing a system. We know that what works for one person doesn't always work for another. But, what most people don't know is that repetitive exercise routine doesn't produce results long term for anyone. So, when you head to the gym for the same type of workout day after day, you aren't doing yourself any favors results-wise.

At Bootique Fitness, results come standard because there is a system in place that helps clients build muscle, shed fat and increase stamina over time. No two workouts are the same and clients can be confident that their bodies aren't becoming immune to the time they put in. In a word, the interval training sessions with Bootique Fitness are EFFECTIVE.

Afraid to add resistance

The name of the game in fitness is results. The number one reason people quit their current exercise routine is because they do not see tangible results in a reasonable amount of time. People aren't interested in simply spending their precious time working out to look the same 6 months later. Most would consider little to no change in their appearance and health over a 6 month period a failure, and give up working out.

Results are very important to any exercise program and the trainers at Bootique Fitness understand this. That's why they have a system (hey, there's that word again) in place that measures individual goals and helps you keep track of your progress over time. The more progress you see, the more motivated you will become.

Support is low

It's funny how you can start an exercise program enthused and barely in need of any motivation, either internally or externally, to get going. Over time, though, going to the gym alone can become depressing and just no fun. You know that if you had two or three workout partners to help you along, you'd be more likely to keep up with your current routine.

It's no wonder, then, that Bootique Fitness offers group classes for women all over San Diego. They know one of the secrets to long term weight loss success is a great support system. While some people are blessed to have that in family and friends, others have to look elsewhere to find people who are as committed to fitness and reaching new goals as they are. The women of the outdoor boot camp classes offer a great support and are there to encourage and cheer each other in every class.

Keep Out!

The gym is an automatic motivation killer to most people because a few things happen once you get a gym membership. Those are:

1. You go, but over time, you don't see the results you want;

2. You begin to wonder why you pay money monthly for something you don't see the value in;

3. Going to the gym becomes increasingly difficult because you aren't getting results;

4. You gradually stop going altogether.

The better way to work out is to ditch the gym. In sunny San Diego, there's plenty of ways to get fit and see results that don't involve stepping foot in a gym. The best way to get motivated is to sign up for Bootique Fitness's women's outdoor boot camp. It's a system that works, provides feedback and results and there are plenty of San Diego women who are working to make their fitness goals happen and would encourage you to do the same.

Try Bootique Fitness for free and a good cause on Sunday, May 15th at 11am at Balboa Park at 6th and Upas.

The session with the help of our partners at DK Hair will benefit the children of La Palmas Elementary School. While donations are appreciated, you can come free of charge and experience the great interval training workouts the trainers have to offer.

Let Bootique Fitness help you get your motivation back! We hope to see you at the charity event on May 15th.

Facebook is an amazing tool for social networking, organizing social events, staying in touch friends, and for getting closer to your fitness goals!

Facebook is huge, and what you post on your Facebook is out there for all to see. That is precisely why it can help you realize your fitness goals. Below are five reasons why.

1. Post Your Goals on Status Updates. When you post your goals on your Facebook page, it becomes a written commitment. It becomes an informal contract between you and your Facebook. And that is huge. If you post that you are beginning a weight loss program, at least one of your friends will probably ask you about it later. That alone is going to hold many people more accountable because of the ‘broadcasting’ nature of the status update.

2. Log Your Workouts. You can log your workouts by using your Facebook status, or by integrating another application or website such as “Log Your Run.” Whether you use the “check in” feature on Facebook Places to show you arrived for your workout, or simply post something such as, “Just finished my workout and am making a healthy dinner,” the benefits are great. You benefit by the words of encouragement you will receive from your friends. Friends will “like” your posts and often comment on the frequency of your workouts. Encouragement helps keep your motivation alive!

3. Invite Friends to Join You. Working out with a friend is often a very effective way to stay accountable. If your friends live too far to do that, invite them to join you via Facebook! You can create a group goal and post to your walls to hold each other accountable. You can even create goals and a timeline for yourselves.

4. Create a Facebook Fan Page. If you have a lot to lose, or a major goal such as running a marathon for the first time, creating a fan page can really help. It becomes a cause, and you can write posts on a daily or weekly basis about your progress. Again, people love to see transformations and you will get many fans that visit your page that need motivation themselves.

5. Create an Event. Facebook events are a great way to set goals with specific dates. You could even incorporate a post-goal party into the event. For example, you could organize an event 4 months from now that entails a health food potluck or an afternoon hike! It could be a social outing that goes hand in hand with your goals. Another way to stay accountable and share with your friends your accomplishments.

Become a FAN of Bootique Fitness on facebook to see the tips, motivation and events we post for you. You can also post directly on our facebook page. Share your ideas, plans, triumphs. Use our fan page to post and invitation for a workout partner. Social media can be a great tool for accountability and celebration!

- By Nikki Grenier

Right now, we are focused on the "Spring Fling" Challenge and Transforming our bodies.

Naturally, most of you want to make dramatic changes to your body - and that's okay. Getting healthier and more fit are great things to aspire to, no matter where you are.

One of the greatest keys to your success is loving your body as it is right now - no matter what. I know it may sound unusual - but you can love your body and change it at the same time. In fact, the quickest and easiest way to change your body is to love and appreciate it right now.

Click Here for a great article on Sparkpeople on 5 Ways To Love Your Body.

Jennifer is a great example of a healthy body image!

She talks about going from a size 16 to a size 6. She admits that she loves herself and her body at both sizes! She was inspired to get her body back after having her son, now 18 months.

There is a new and exciting challenge coming to you on February 14th.

We have put together the "Spring Fling" 12-week Body Transformational Challenge and it is going to help you get the body you deserve and desire.

This program show you how to drop 22 lbs in the next 12 weeks, guaranteed! The Spring Fling Challenge has been perfected to help the loyal clients of Bootique Fitness get maximum results.

This 12-week program includes: An assessment and body fat analysis, 36+ boot camp sessions, a nutrition coaching consultation, a customized meal plan, a cardio fat burning plan, a grocery store tour, unlimited “Ask the Expert” email coaching, accountability check-ins, monthly assessments, a 30 minute massage at Haven Body Therapy, a variety of extra prizes, and the most important thing included is... A NEW BODY!

The variety of prizes will be announced weekly to keep you on your feet and the cost of all of this... ZERO!  We are giving this challenge and its rewards free to our fabulous members! However, voluntary donations are appreciated and will be given to a charity organization that will be announced soon.

Just give yourself 12 short weeks and you will be ready to take on the world with a new body, more confidence, and a healthier and more positive outlook.