You all continue to blow my mind and rock my world!!!!!!!!!
 

What a great month it's been…We were so excited to see such a huge turnout of boot campers at the SBSD Mud run. That's a tough run and I'm always so proud to see I.E. boot campers run through that course like it was nothin'
 

and as if that wasn't enough.
 

Instructor Mike O' experienced it for the first time, coming in at a stellar pace of 37:00 minutes.
 

the "Hot Totties" walked away with first place for an all women team
 

and Anita Undercoffer brought another first place home for her age division!!!!!  Unbelievable, you all seriously ROCK!  Congratulations to everyone who had the courage to give it a try this year.
 

 We'd like to give a shout out to two boot campers who really stood out over the last couple months
 

I.E. Boot campers of the month
 

Krista B.     Down 21lbs of fat in just 2 months      Way to rock it Girl!
and
Jeff L.  (read the whole interview below)                                                                 
 

We have watched him go through a major transformation culminating in these results he just got from his Doctor.
 

—————————Interview with Jeff
 

Would you mind telling us how old you are?

41
 
 What originally prompted you to join camp?  And what were you hoping to achieve?

I joined camp because I was bored with my current workout routine. I wanted to do more than log miles on my bike or in my shoes. I really needed a change. I was hoping for two things. 1) to assess my current fitness level because I felt I was in pretty good shape. I wanted to see how I stacked up against the "boot camp" workout. 2. I wanted to get out of the house and put some variation into my workouts. I was noticing my runs and rides were becoming monotonous.
 
 How did you feel the first week of camp?

 I was humbled. I was running about 10-12 miles a week, lifting 2-3 days a week and I thought I was in good shape. WRONG!! I was sore, but sadly or sickly enough; I enjoyed it and wanted to come back for more.
 
 Why did you decide to stick with it?

It is different, fun, and getting results. My general fitness level went up, my running improved, and I liked the group I work out with. While we only come together for an hour twice a week, I enjoy seeing people push themselves and work together to achieve a common goal.
 
 If you could give people 1 piece of advice when it comes to fat loss, what would that be?

Don't expect a quick fix, especially with lap band, pills, or gimmicks. We built our body over years of neglect, it will take time to reverse the effects so start slow and set goals and expectations low and keep hitting them.



 

What’s your secret to success?

Dedication, family support, and eating right. If you want to make a change, pick a target or reason and stick to it. Tell your family and friends. Hitting the target will be hard, no joke. What is harder is not hitting the target after you have told people what you are going to do. Believe it or not people depend on you for many things. Dedicate yourself to be the best for them by taking care of yourself and your family and friends will support you in ways you may have not thought possible. They will surprise you. There is no substitute for eating right. It is not fixed by pills or surgery. The body and diet is synonymous with data and a computer. If you put garbage data in a computer you get garbage out. If you put garbage food in your body, you will get a garbage body. Don't do fad diets, just find a plan that works and stick to it. Make changes in small doses to remove the mental shock of being on a diet. You are not on a diet (temporary) you want a lifestyle change (permanent).
 
 What’s your favorite healthy snack?

(Autumn's) Almond Joy recipe. I know this is probably not the best, but the Almond Joy's are the best replacement I have found so far to chocolate bars. I also enjoy fresh fruit. Nothing like a ripe banana, fresh tangerine, or some cold grapes.
 
 What other activities has camp prompted you to take part in?

My changes have prompted me to get back to Triathlon's. While I did a number of them before the kids, I did not do them the best that I could have done. I think boot camp has prepared me physically, mentally, and nutritionally for running races better than I did 5 years ago. Amazing how someone could be five years older and possibly swim, bike, and run faster they did in their youth.
 
 What do you think has been the biggest change in your lifestyle since B.B.C. (before boot camp)?

 Kids. I was doing ok before kids, now it is tough with all the cake, ice cream, and pizza parties. They also leave leftovers, have good snacks, and don't always clean their plate. It is hard not to be a human vacuum after them with so much good food going to waste. This is definitely a lesson for me to feed them less and better things. It is less guilty to finish their banana rather than finishing their ice cream. It will certainly require less squats to workout in boot camp.
 
 What motivates you to keep up these healthy habits?

My kids. I want to set a good example for them and I want to be around to see them grow up. I don't want to be the dad is marginally active and dies at 45 because of a heart attack. While we can go at anytime, I want to go knowing I did the best I could for the people that depend on me. I also enjoy it when they want to see how strong you are or flex your muscles because they think its cool dad can do that. With three girls, I am going to need all the help and strength I can get.
 
 Do you feel better, now, then B.B.C. or about the same?

I feel much better now, especially since I have changed my diet. I will say I felt hungry, sore, and cranky while going through the change (I will call it food withdrawals) to where I am at now. I am 1000% better off for making the change. I am finally learning you must care for the body triangle (physical, mental, and nutrition). If any one part of the triangle is skewed, then you are out of balance and out of shape.
 
 Do you realize You Rock!!?

Hahahah, not really. It is the boot camp program that rocks. It was not until I decided enough is enough and asked for help to fix the last part of my triangle. The boot camp program is not for everyone, only those that want a positive change in their life that will make them and the people around them feel better.
 
 If you had to do it all over again, (the pain, the fear, the change in habits) Would you?

Absofreakingloutely (not sure that is a word but it should be ). I was in boot camp for over a year before I fixed my nutrition, which means I was not realizing my full potential. The pain, fear, and soreness all go away eventually (as Tony & Molli promised) and you come out on the other side of those a much better person. What does not kill you will make you stronger, which is so true in boot camp. The body is an amazing machine, yet it is the most underutilized machine we own. Put the fears aside, we all have them, and just take things one rep, one meal, and one day at a time. Before you know it, you will be a new person.
   

————————————–End of interview

What would you have done?
I want to show you something utterly amazing.  It’s a feat of WILL that is nothing short of breathtaking.
Watch this video (it’s less than 3 minutes):

At some point you must decide to finish what you started, to do what you said you would do, to give your word and have your word mean something that can be counted on by yourself and those around you.

You Can Do It ....quote by Bob "the builder"

*You can pay over the Internet SECURELY using “add to cart” buttons below, just click on the “add to Cart” buttons below and fill out the requested information.

*If you are choosing to pay over the phone please call us at 1.909.556.9325.You will then be directed to our medical history questionnaire and liability release from.

*NOTICE: It is wise to seek your doctor’s advice before beginning any health or fitness program

$299.00 “No Excuses” Boot Camp” (1) 4 week Session of Boot Camp  – 3 days per week , Registered Dietitian approved meal plans and Cleanses, Online “Kitchen Raid” and more. Our Complete boot camp system jam packed into one month of fun!  Be prepared to get “worked” if you sign up for this one…

$199.00 (1) 4 week Session of Boot Camp (All Levels) -3 days per week

 ——————————————————————————–

Limited Time Promotion: Start Camp Immediately When You Join our Addicted Program Below

$99.00 per month Addicted program-3 days per week (6 month minimum required) This program allows you to experience boot camp for just $99.00 a month. Your total charge upon signing up will be $99.00 after that your card will be billed every 30 days for 6 consecutive months. After your initial 6 month commitment your account automatically converts into a monthly contract which you can cancel anytime with a 30 day written notice or continue as long as you like, for just $99.00 a month!

$200.00 per month Personal Coaching with Molli  (READ FULL DESCRIPTION HERE)

How to Double Your Fat Loss – 9 Easy Tricks to Supercharge ANY Diet

Planned cheat meals are a beautiful thing, and done right, they can be an integral part of rapid fat loss, diet compliance, and being a happy person.

The problem is what happens when the unplanned cheat meals step in.

What am I talking about? Here are three examples most of my clients can relate to.

If you can avoid unplanned cheat meals, and keep your diet on the straight and narrow at least 90 percent of the time, you are going to double your chances at getting the body or performance you are looking for.

Ok ok ok you say…Give me solutions KIWI!!

Ok – Here are 9 Easy Tricks I use and tell my athletes to implement from Day 1. Yes, that means you start from today.

Trick Number 1 – If it ain’t there, you CAN’T eat it

Take everything in your kitchen that is bad for you and throw it out or give it away. (if you need help determining what is good or bad, don’t worry, we are covering that in an upcoming article). This trick is so simple but it is SO important that I put it at number 1.

Do it. Now.

Category: control food access

Trick Number 2 – Eat before you dine out, every time

Eat something healthy to take the edge off your hunger before you leave the house to dine out. Every time.

The second you leave your house for a social event you have limited control over what is served, and if you are meeting other people, when it is served.

If you eat a tiny bit prior you can keep the edge off your hunger to avoid caving to craving if great food selections do not present themselves. You are also likely to eat LESS.

My favorite pre dining combo: a handful of raw organic almonds and some organic, grass-fed beef jerky, but even an apple is better than nothing.

Category: control food access

Category: never let yourself get super hungry

Trick Number 3 – Watch the dressings, condiments, and food prep ingredients

Not much point thinking you are eating a healthy meal if you are downing dressings or sauces full of sugar or countless grams of unhealthy fats.

Same goes for how your food was prepared. There are often going to be some oils and sugars in the cooking process, especially eating out, just watch how much and what is used. Coconut oil and olive oil ROCK. For everything else, ditch the oil and sugars and keep the cheat meals planned cheat meals people.

Category: control food access

Trick Number 4 – Eat nutrient dense foods regularly whenever you get hungry

If you find yourself starting to get very hungry, eat a healthy meal while you still have some self-control.

Some intermittent fasting has its uses, and while there are advocates out there for rampant fasting, I am not a big fan of the big fasts for a few reasons: 1) athletic performance (and daily productivity) bomb for me when eating this way when compared to other more regular feeding diets that have a surplus of adequate nutrition (try it without ANY caffeine, I dare you) 2) most importantly it is when super hungry that most serious binges occur, especially with beginners 3) cortisol management. The adrenal/cortisol axis is SO important to fat loss that it deserves its own book… don’t stress your body any more than you have to.

Especially at the start of any new diet, eat enough and regularly to never get super hungry – just make sure it is the good stuff.

For athletes, most especially those with a significant metabolic component to their training, keeping the nutrition coming in and energy going is the key to training hard and recovering quickly.

Then there is the question of energy and more frequent feeding: do your sense of body heat and your energy levels go up after you eat a meal? Coming off the rails is a big problem if you can’t get back on afterwards. Enough said.

Category: never let yourself get super hungry

Category: avoid deficiencies that will impair health or performance

Category: avoid brain confusion for EAT messages

Trick Number 5 – Keep some healthy snacks on hand with you at all times

Life happens. Have a selection of healthy ready to eat choices on hand at all times for those occasions when you are forced to go longer between meals than intended, or are stuck somewhere with only poor food choices (such as an airport)

Some readily portable examples: organic raw nuts, grass fed beef Jerky, cold meat cuts from home, hard boiled eggs, low salt cans (or packs) of fish, organic vegetables, organic seeds, organic nuts (I love almonds, macadamias, and walnuts) and fruit (blueberries rock).

Category: never let yourself get super hungry

Trick Number 6 – Cover your nutritional bases, EVERY day

Eat nutrient dense foods from a variety of sources. Nature loves variety, and if you can eat a broad spectrum of all the good stuff daily, you will reduce the likelihood of having any nutrient deficiencies.

While this is great for health, it is also important for dieting. Your brain’s solution when it feels like it is missing nutrition? You get the craving to EAT, even if your caloric needs are already being met.

(This is so important, it is getting its own chapter one day)

Category: avoid brain confusion for EAT messages

Category: avoid deficiencies that will impair health or performance

Trick Number 7 – Get more quality sleep

Remember the comment above about the adrenal/cortisol axis? This might sound weird as a trick to improving diet results, but one thing is for sure, not only does not getting enough sleep mess up your good hormones, if your body is lacking energy, you will feel the pull to find it, somewhere, often from food.

“Fatigue makes cowards of us all” – a comment so true made famous by Patton, Lombardi, and others.

Getting enough REGULAR sleep aids in health, mood, superior hormone levels, a faster metabolism, higher daily activity levels, and general happiness. Put simply

you will find that with enough rest and sleep you will have faster fat loss results, and more energy and will power to keep going for what you want. Stay on the path, mate.

Category: avoid brain confusion for EAT messages

Category: maintain will power

Category: improve hormone states to maximize fat loss

Trick Number 8 – Have a cheat meal!

Yes, schedule it in, and MAKE SURE YOU DO IT.

Pick your favorite “nemesis” foods and for one meal a week, take that puppy down, BIG time.

Knowing you have a cheat meal coming up will keep your will power where it should be on the days when you are supposed to be behaving, which is so important for compliance. If done right it will also reduce cravings for days afterwards.

Having a cheat meal also allow you to enjoy some of the finer things in life while doing all sorts of wonders for fat burning hormones and muscle glycogen.

(There are a lot of tricks and pointers to ensure you are doing this correctly and getting the most out of it. Don’t worry if you have no idea how to do this, I am going to bring in the biggest names in the business to help you guys out).

Want to take it to the next level? Try to avoid fried foods and make sure your cheat meal has NO GLUTEN in it. Trust me, makes a big difference.

Category: maintain will power

Category: avoid brain confusion for EAT messages

Trick Number 9 – Don’t beat yourself up. Face forwards

Sometimes you are going to slip, fall, and pig out on the wrong stuff at the wrong time. Or eat the wrong type of food because there was nothing else available.

It is ok, one unplanned cheat meal is not going to end it all for you. Just make sure you stick to clean eating as often as you can, get back on the rails, and face forwards, positively.

Category: maintain will power

Those are my 9 Tricks – now go for it!

What little tricks do you use to keep your diet and clean eating on track?

Want a bonus trick that is MAGIC but with a bit more detail? Read on…

Trick Number 10 – Make every healthy meal a sequence of Protein, Good Fats, and Non Starchy Veges… In that order.

This trick, which automatically ensures a superior macro nutrient ratio for fat loss -has outstanding results with everyone who tries it.

1. Protein FIRST. Every meal, start by eating a clean, quality source of protein. What do I mean? (Grass-fed) meat, (non-farmed) fish, free range poultry, clean living or game meats, and free range eggs. Aim for a DAILY intake of 1 gram of protein per lb of bodyweight. Yes, I really said that that, and yes, it is harder than it sounds. Break this protein intake over each of your daily meals (3 meals is perfect and 4 is more than enough), and make getting in that quota your priority at every meal.

Yes, it is so important it is going at number 1.

2. Fat SECOND. After you get your real food protein down, ensure you are getting some healthy, quality, FATS at every meal.

If you cook in coconut oil and eat nothing for protein but grass fed meat, wild salmon, anchovies, and sardines, game meats and wild fowl, you are probably good to go without any supplementation whatsoever. If you are looking for supplementation go here:
MyBootCampNutrition.com

Since this is nearly NO ONE, everyone else needs to balance out their omega 3 to omega 6 ratios. You are aiming for a 1:1 or 1:2 ratio which are our ancestral dietary norms and NOT what is happening with the bulk of the food you eat (you need a LOT more omega 3 and a lot LESS omega 6 to get this balance, trust me). Take down a handful of fish oil with every meal. Work up to 10-50 GRAMS per day. Yes I said that too.

Daily amount as follows:

10 grams if you can see your abs even when sitting, never eat any grain fed meat, have no auto-immune or inflammatory issues, and none of your joints hurt, ever.

50 grams if you are more than 30lbs overweight, any of your joints hurt, or you suffer any form of auto-immune or inflammatory disease. If you are anywhere in between, I recommend you continually build up towards 50 grams until you CAN see your abs, then drop back down to the 10 grams per day level.

Divide your daily intake across your meals equally.

Trust me on this, it may take some working up to, but the results are outstanding.

You can also chomp away on almonds, macadamias, Brazil nuts or walnuts, but these can potentially increase your Omega 6 load (macadamias, brazil nuts and macadamias the best of the nuts but remember that ratio) so personally, get the fish oil in first and see how you feel. Any meal that is made up of grass fed meat, wild salmon, anchovies, or sardines, you can halve the fish oil.

3. Veges THIRD. Yes, third. Fill up (keep going until you achieve satiety) with green, nutrient dense veges. Just close out the meal and keep chomping until you are no longer hungry. You will get a TON of micronutrient goodness with very little calories, so eat away! Here are my favorites:

• Spinach
• Kale
• Broccoli
• Cabbage
• Baby Bok Choy
• Brussel Sprouts
• Cauliflower
• String beans

 Just make sure you cycle through the veggie choices, and don’t be afraid to add plenty more, variety rocks, and there can be too much of a good thing.

What about carbs you ask?

My answer: What about them?

Eat NO white carbs at all, and only drink sugar free, unsweetened beverages. This means water, tea, black coffee.

Sound extreme? Not really, extreme is forcing our bodies to survive on a diet that is terrible for us. The result, lots and lots of fat and miserable people. Don’t be one of them.

Ancestrally, we didn’t eat any processed carbs, or even a carb heavy diet. Move your body over to this, our more ancestral and evolutionary format for eating and quite simply… prepare to be amazed. The nutrient density of a meal like this alone is a world away from a modern, nutrient starved, about to make you fat and miserable “meal”.

Try this EXACT eating pattern and food choices for EVERY meal for 30 days. If you don’t love me at the end of it… … well, there is always a first time for everything.

Congratulations on your choice to get fit and have fun with Southern California’s
top rated outdoor fitness Boot Camp

CHECK YOU SPAM AND BULK MAIL SECTIONS FOR OUR EMAILS

What do I need to do now ?

1. Stop! This does not guarantee your spot in camp. We have limited space in each camp.
   
2. The next step is to Call 909-556-9325 to confirm your registration or email us at staff@inlandempirebootcamp.com
   
3. At that point we will tell you which start dates are available to you and give you the final step to start camp. Without this information you cannot start camp!
4. Required ……CLICK HERE TO DOWNLOAD …print and complete the medical history questionnaire and liability release form below. Print it out…fill it out and bring it with you to your first day of camp. You will not be allowed to participate in camp without this information … no exceptions!

You will need this FREE software Adobe Acrobat Reader to open the down-loadable forms. If you are using Netscape Navigator or Mozilla Firefox, you may need to download the files to your computer before you attempt to open them.

NOTICE: It is wise to seek your doctor’s advice before beginning any health or fitness program!

Remember you must call or email to find out what your start date is going to be
Call 909-556-9325 or email staff@inlandempirebootcamp.com

Simply Fill Out The Form Below…

You can use this form to ask any questions about our program, membership, what the workouts are like, or anything else you would like clarification on.

• In addition, we have a standard of training to uphold and we know what our limits are in term of the number of people we train effectively at one time.  Once our classes are full, they are full.  Thank you for understanding we look forward to helping you reach your fitness goals.
  
• Please note you will be contacted on a first come first served basis based on when you filled out the required information.

Contact Us: 909-228-3066 …..

REMEMBER TO CHECK YOU SPAM AND BULK MAIL SECTIONS FOR OUR EMAILS

Questions & Mandatory Enrollment Form Simply Fill Out The Form Below… You can use this form to ask any questions about our program, membership, what the workouts are like, or anything else you would like clarification on.

• In addition, we have a standard of training to uphold and we know what our limits are in term of the number of people we train effectively at one time. Once our classes are full, they are full. Thank you for understanding we look forward to helping you reach your fitness goals.

• Please note you will be contacted on a first come first served basis based on when you filled out the required information.

Simply Fill Out The Form Below…

You can use this form to ask any questions about our program, membership, what the workouts are like, or anything else you would like clarification on.

• In addition, we have a standard of training to uphold and we know what our limits are in term of the number of people we train effectively at one time.  Once our classes are full, they are full.  Thank you for understanding we look forward to helping you reach your fitness goals.
  
• Please note you will be contacted on a first come first served basis based on when you filled out the required information.

Contact Us: 909-957-2358 ….

What do I need to do now ?

1. 
   Bookmark this page into your favorites you will need to refer back to it.
2. 
   Call 909-957-2358 to confirm your registration and get the exact location of your camp from Cathy Gonzalez.
3. 
   Required ……CLICK HERE TO DOWNLOAD …print and complete the medical history questionnaire and liability release form below. Print it out…fill it out and bring it with you to your first day of camp.  You will not be allowed to participate in camp without this information … no exceptions!
4. 
   GO WATCH THE BASIC TRAINING VIDEOS 1-8 only (by clicking here). Familiarize yourself with Each Exercise, Practice in front of the mirror. The more you practice these exercises the easier your first week of camp
   will be.  Don’t come to camp unprepared!  Learn the basics now…..We will be able to tell if you DID NOT DO THIS!!!

   You will need this FREE softwareAdobe Acrobat Reader to open the down-loadable forms. If you are using Netscape Navigator or Mozilla Firefox, you may need to download the files to your computer before you attempt to open them.

   
   NOTICE:
   It is wise to seek your doctor’s advice before beginning any health or fitness program!

   
   
   Here are some important things to remember:

   ·
   
   There are two pieces of equipment you are required to bring 5 lbs or 8 lbs dumbbells (available at any sporting good store or Walmart or Target) and a yoga mat
   ·
   Also bring water ·
   If you MUST miss a day, let your instructor know before that day arrives, if at all possible! ·
   Give 110% effort! ·
   If you have an unusual ache or pain, tell us immediately!
   ·
   You MUST have fun!!! ·
   Running Shoes are the best shoes for camp. Not cross-trainers or walking shoes!
   ·
   Avoid perfumes! ·
   You must eat something simple & small before class. Bring a snack for your car to keep
   your blood sugar levels stable
   ·
   You MUST have fun!!!

Your Boot Camp Adventure Begins
Promptly at: 5:30 am – 6:30 am for Upland Co-ed Early Morning Boot Camp

Or

Promptly at: 8:30 am – 9:30 am for Co-Ed Late Morning Boot Camp
Arrive at least 10 minutes prior to class and begin walking to warm up

Actual Location: Call Cathy at 909-957-2358

What do I need to do now ?

1. 
   Bookmark this page into your favorites you will need to refer back to it.
2. 
   Call 909-228-3066 to confirm your registration and get the exact location of your camp from Stacey G.
3. 
   Required ……CLICK HERE TO DOWNLOAD …print and complete the medical history questionnaire and liability release form below. Print it out…fill it out and bring it with you to your first day of camp.  You will not be allowed to participate in camp without this information … no exceptions!
4. 
   GO WATCH THE BASIC TRAINING VIDEOS 1-8 only (by clicking here). Familiarize yourself with Each Exercise, Practice in front of the mirror. The more you practice these exercises the easier your first week of camp
   will be.  Don’t come to camp unprepared!  Learn the basics now…..We will be able to tell if you DID NOT DO THIS!!!

   You will need this FREE softwareAdobe Acrobat Reader to open the down-loadable forms. If you are using Netscape Navigator or Mozilla Firefox, you may need to download the files to your computer before you attempt to open them.

   
   NOTICE:
   It is wise to seek your doctor’s advice before beginning any health or fitness program!

   
   
   Here are some important things to remember:

   ·
   
   There are two pieces of equipment you are required to bring 5 lbs or 8 lbs dumbbells (available at any sporting good store or Walmart or Target) and a yoga mat
   ·
   Also bring water ·
   If you MUST miss a day, let your instructor know before that day arrives, if at all possible! ·
   Give 110% effort! ·
   If you have an unusual ache or pain, tell us immediately!
   ·
   You MUST have fun!!! ·
   Running Shoes are the best shoes for camp. Not cross-trainers or walking shoes!
   ·
   Avoid perfumes! ·
   You must eat something simple & small before class. Bring a snack for your car to keep
   your blood sugar levels stable
   ·
   You MUST have fun!!!

Your Boot Camp Adventure Begins
Promptly at: 5:30 am – 6:30 am for Women Only Early Morning Boot Camp

Actual Location: Call Stacey at 909-228-3066