Hi OC Boot Camper -
Are you ready to take your workout to the next level? Do you need an extra push during Thanksgiving? Want to try something new? Then come try our IMPACT preview camp starting next week!
OC Boot Camp is previewing our new IMPACT boot camp class which will officially debut in January. It is a new training method that incorporates many different styles of fitness including martial arts, boot camp, sports training, and weight training.
Not sure if it’s for you? Our preview class is the perfect way to try it out – here are the details:
· IMPACT will be offered for 3 weeks around the Thanksgiving holiday – the dates are Nov 16, 18, 20, 23, 25, 30, Dec 2, and 4th. This is a M-W-F schedule that totals 8 class sessions (there is no class on Friday, Nov 27th)
· IMPACT is designed for intermediate to advanced exercisers, however modifications are given as needed
· IMPACT Preview classes will be offered from 5:30-6:30 AM at our Huntington Beach, Los Alamitos, Rancho Santa Margarita, and Tustin Ranch boot camp locations, and from 6:30-7:30 PM at our Irvine EVENING boot camp location (evening class is co-ed)
· IMPACT Preview classes will be taught by the current instructors at the above locations
· To learn more about IMPACT or to register, visit our site http://www.ocbootcamp.com/impact-preview-camp.html
Want to wait until our next OC Boot Camp session?? If so, the last camp boot camp session of the year will meet December 7-18th (just two weeks). Registration will open next week on our website.
Don’t let the holiday pounds creep up on you – let us help!
See you at camp soon,
The OC Boot Camp Team
Monday, November 9, 2009
Tuesday, October 13, 2009
The Ultimate Anti Aging Tips from Orange County Adventure Boot Camp
The Ultimate In Anti-Aging
Beyond anti-aging cosmetic treatments and products that only treat the skin tissues to fight the signs of premature aging, there is a way to ensure staying young and youthful and that is by nourishing your soul. Usually, when you think of anti-aging and staying youthful, the focus is primarily given to nourishing the skin and body and not enough importance is given to nourishing the soul.
The soul tends to be something that is intangible and that is why it isn't given much notice in the pursuit of youth and youthfulness. However, this need not be the case. Nourishing the soul shouldn't be a vague and abstract concept. The challenge will lie in trying to pin down this elusive component of our being.
The soul is that part of ourselves that give us the ability to experience depth in our daily lives. It is the part of us that allows us to appreciate beauty, makes us fall in love and permits us to feel deep joy and contentment which are all important aspects of staving off growing old. It is also that indefinable part of us that feels inexplicably empty or hallow when we are unable to properly nourish it.
Often times, even though everything seems to be going smoothly in our lives we experience a discontent and a sort of restlessness and that is your soul trying to let you know that you are taking it for granted.
Feeding the soul will allow us to embody the characteristics of youthfulness that is very important in the mindset needed to help combat premature aging. This is why it is very important to not neglect this essential aspect of our general being. Despite all the anti-aging products and treatments, if we are unable to promote a healthy being in all its components such as the body, mind and soul, then a part of us remains stressed and uneasy and this will reflect in our physical appearance.
That is why combined with the proper lifestyle that ensures proper nutrition and health and the right anti-aging products that help us fight anti-oxidants known to speed up aging, we need to ensure that our soul is adequately acknowledged. Best of all, it is quite simple to achieve the adequate nourishment of the soul. We just need to do avoid stress by being more flexible.
We need to do things that make us happy and fulfilled. We need to allow ourselves some pampering. Taking on the task of nourishing the soul has made anti-aging and staying youthful very easy.
Beyond anti-aging cosmetic treatments and products that only treat the skin tissues to fight the signs of premature aging, there is a way to ensure staying young and youthful and that is by nourishing your soul. Usually, when you think of anti-aging and staying youthful, the focus is primarily given to nourishing the skin and body and not enough importance is given to nourishing the soul.
The soul tends to be something that is intangible and that is why it isn't given much notice in the pursuit of youth and youthfulness. However, this need not be the case. Nourishing the soul shouldn't be a vague and abstract concept. The challenge will lie in trying to pin down this elusive component of our being.
The soul is that part of ourselves that give us the ability to experience depth in our daily lives. It is the part of us that allows us to appreciate beauty, makes us fall in love and permits us to feel deep joy and contentment which are all important aspects of staving off growing old. It is also that indefinable part of us that feels inexplicably empty or hallow when we are unable to properly nourish it.
Often times, even though everything seems to be going smoothly in our lives we experience a discontent and a sort of restlessness and that is your soul trying to let you know that you are taking it for granted.
Feeding the soul will allow us to embody the characteristics of youthfulness that is very important in the mindset needed to help combat premature aging. This is why it is very important to not neglect this essential aspect of our general being. Despite all the anti-aging products and treatments, if we are unable to promote a healthy being in all its components such as the body, mind and soul, then a part of us remains stressed and uneasy and this will reflect in our physical appearance.
That is why combined with the proper lifestyle that ensures proper nutrition and health and the right anti-aging products that help us fight anti-oxidants known to speed up aging, we need to ensure that our soul is adequately acknowledged. Best of all, it is quite simple to achieve the adequate nourishment of the soul. We just need to do avoid stress by being more flexible.
We need to do things that make us happy and fulfilled. We need to allow ourselves some pampering. Taking on the task of nourishing the soul has made anti-aging and staying youthful very easy.
Wednesday, September 2, 2009
Orange County Adventure Fitness Boot Camp Classes - FREE Saturday Class with lululemon
Hello to You!
It’s hard to believe summer is coming to a close, and it’s never too late to get back on track and back in “bathing suit” shape. OC Adventure Boot Camp has some exciting events coming up to help get your body back, and involved with your community.
Option #1
Breakfast with Adventure Boot Camp & lululemon athletica Irvine
- Join us on Saturday, September 19th from 8:00-12:00 pm
- You can learn more about this event here: http://www.ocbootcamp.com/ lululemon-irvine-spectrum.html
- Email Samantha to reserve your sp ace in one of our 30-minute class sessions that morning (limited to 40 ladies only!!) samantha@ocbootcamp.com
- Breakfast, shopping discounts, raffles, coupons towards your next camp session and give-a-ways will be available to anyone who participates or stops by the event
**Check our calendar page for more events with lululemon athletica in the coming months**
Option #2
American Lung Association Healthy Air Walk – Orange County
- Join the OCBC team for the walk on Sunday, October 4th at UCI
- Register to be part of our team, help lead the group warm up and raise money for this great cause
- All participants on our team will receive a special OC Adventure Boot Camp shirt to wear just for the event
-The first 10 to register will receive $50 off their next camp session
-You can learn more about this event and register here: https://www.kintera.org/faf/ reg_new/register.asp?ievent= 312015&lis=1&kntae312015= 2D20C2C2B3D54830B9D7D1EEEA3FF1 52&jt=3468107&teamsName= Orange+County+Adventure+Boot+ Camp
Option #3
OC Adventure Boot Camp September/October Camp
- Next camp starts on September 14th/ Register early. This is a popular session!
- Register at our site, www.ocbootcamp.com
It’s hard to believe summer is coming to a close, and it’s never too late to get back on track and back in “bathing suit” shape. OC Adventure Boot Camp has some exciting events coming up to help get your body back, and involved with your community.
Option #1
Breakfast with Adventure Boot Camp & lululemon athletica Irvine
- Join us on Saturday, September 19th from 8:00-12:00 pm
- You can learn more about this event here: http://www.ocbootcamp.com/ lululemon-irvine-spectrum.html
- Email Samantha to reserve your sp ace in one of our 30-minute class sessions that morning (limited to 40 ladies only!!) samantha@ocbootcamp.com
- Breakfast, shopping discounts, raffles, coupons towards your next camp session and give-a-ways will be available to anyone who participates or stops by the event
**Check our calendar page for more events with lululemon athletica in the coming months**
Option #2
American Lung Association Healthy Air Walk – Orange County
- Join the OCBC team for the walk on Sunday, October 4th at UCI
- Register to be part of our team, help lead the group warm up and raise money for this great cause
- All participants on our team will receive a special OC Adventure Boot Camp shirt to wear just for the event
-The first 10 to register will receive $50 off their next camp session
-You can learn more about this event and register here: https://www.kintera.org/faf/ reg_new/register.asp?ievent= 312015&lis=1&kntae312015= 2D20C2C2B3D54830B9D7D1EEEA3FF1 52&jt=3468107&teamsName= Orange+County+Adventure+Boot+ Camp
Option #3
OC Adventure Boot Camp September/October Camp
- Next camp starts on September 14th/ Register early. This is a popular session!
- Register at our site, www.ocbootcamp.com
Monday, August 3, 2009
Women Fitness and Weight Loss
Weight Loss - Women and Weight Loss
Women, to put it bluntly, are biologically different from men. Those differences imply some guidelines for diet, exercise and health matters in general.
Women, for example, naturally have a higher percentage of body fat than men, 27% on average compared to 15% for a fit individual. That single number alone is helpful information if one of your weight loss or exercise goals is fat reduction. Any woman trying to reduce her percentage should take into account this natural difference, since it can help avoid guilt and provide a realistic goal.
Women experience hormonal changes that differ considerably from that of men as they age. Even young women can have irregularities in menstrual cycle and other physiological changes as a result. This can be seen more clearly by looking at some extreme cases, for example.
Women in concentration camps in WWII frequently discontinued having regular menstrual cycles, as a result of the effects of starvation. Highly trained female athletes also often experience similar changes, as a result of ultra-low body fat and other causes.
The ill effects of PMS (Premenstrual Syndrome) can be reduced by stabilizing blood sugar levels, regulating fat intake and other dietary changes. For example, mood swings can be smoothed out to a degree by higher amounts of soluble fiber, which helps produce a slower rise in blood sugar. Apples, oats and beans are good sources.
Combining fat with protein and carbohydrate intake in a balanced way will help slow the rise in blood sugar from the carbohydrate consumption. Ice cream may be a comfort food but the effect is short-lived and doesn't provide the balance needed. Instead, increase consumption of fresh fruit and vegetables. Bananas are a good choice, along with walnuts.
Women are more prone to arthritis, fibromyalgia and other conditions. Certain previously unsuspected food allergies can worsen the symptoms. Testing is essential, but at the same time a healthy diet will help. Rice beverages can be substituted for those sensitive to cows milk, there are wheat-free breads on the market that are still whole grain and peanuts may need to be avoided for some.
For example some women who suffer from rheumatic symptoms will find they are allergic to wheat. A gluten-free diet will help lessen that problem. This includes finding substitutes for ordinary cereal, standard bread, pasta and other foods made from wheat flour.
During the years of menopause, as cycles become less regular and large hormonal changes are occurring, diet can help lessen the severity of any discomfort. Lowering sodium intake is helpful. Substitutes include herbs, garlic or lemon juice for flavoring. Each individual is different, though, and you should consult a physician for proper amounts.
Menopausal women are likely to benefit from reducing saturated fats, beyond that of younger women or males. Since estrogen levels are declining, HDL cholesterol (the beneficial type) will tend to fall and LDL cholesterol (the potentially harmful type) will rise.
One result is that, though men in general have a higher risk of heart attack as they age, during this time a woman's risk is equal to those of men of similar age. Reducing saturated and trans fat can help reduce those risks.
Moderate wine consumption is beneficial. It provides anti-oxidants and other helpful compounds and is generally lower in calories than many alternatives. Lowering caffeine can help reduce loss of calcium, which is more needed as women age.
What constitutes a proper diet varies somewhat by gender and age, so investigate what is right for your particular circumstances. Knowledge is the key to health.
Women, to put it bluntly, are biologically different from men. Those differences imply some guidelines for diet, exercise and health matters in general.
Women, for example, naturally have a higher percentage of body fat than men, 27% on average compared to 15% for a fit individual. That single number alone is helpful information if one of your weight loss or exercise goals is fat reduction. Any woman trying to reduce her percentage should take into account this natural difference, since it can help avoid guilt and provide a realistic goal.
Women experience hormonal changes that differ considerably from that of men as they age. Even young women can have irregularities in menstrual cycle and other physiological changes as a result. This can be seen more clearly by looking at some extreme cases, for example.
Women in concentration camps in WWII frequently discontinued having regular menstrual cycles, as a result of the effects of starvation. Highly trained female athletes also often experience similar changes, as a result of ultra-low body fat and other causes.
The ill effects of PMS (Premenstrual Syndrome) can be reduced by stabilizing blood sugar levels, regulating fat intake and other dietary changes. For example, mood swings can be smoothed out to a degree by higher amounts of soluble fiber, which helps produce a slower rise in blood sugar. Apples, oats and beans are good sources.
Combining fat with protein and carbohydrate intake in a balanced way will help slow the rise in blood sugar from the carbohydrate consumption. Ice cream may be a comfort food but the effect is short-lived and doesn't provide the balance needed. Instead, increase consumption of fresh fruit and vegetables. Bananas are a good choice, along with walnuts.
Women are more prone to arthritis, fibromyalgia and other conditions. Certain previously unsuspected food allergies can worsen the symptoms. Testing is essential, but at the same time a healthy diet will help. Rice beverages can be substituted for those sensitive to cows milk, there are wheat-free breads on the market that are still whole grain and peanuts may need to be avoided for some.
For example some women who suffer from rheumatic symptoms will find they are allergic to wheat. A gluten-free diet will help lessen that problem. This includes finding substitutes for ordinary cereal, standard bread, pasta and other foods made from wheat flour.
During the years of menopause, as cycles become less regular and large hormonal changes are occurring, diet can help lessen the severity of any discomfort. Lowering sodium intake is helpful. Substitutes include herbs, garlic or lemon juice for flavoring. Each individual is different, though, and you should consult a physician for proper amounts.
Menopausal women are likely to benefit from reducing saturated fats, beyond that of younger women or males. Since estrogen levels are declining, HDL cholesterol (the beneficial type) will tend to fall and LDL cholesterol (the potentially harmful type) will rise.
One result is that, though men in general have a higher risk of heart attack as they age, during this time a woman's risk is equal to those of men of similar age. Reducing saturated and trans fat can help reduce those risks.
Moderate wine consumption is beneficial. It provides anti-oxidants and other helpful compounds and is generally lower in calories than many alternatives. Lowering caffeine can help reduce loss of calcium, which is more needed as women age.
What constitutes a proper diet varies somewhat by gender and age, so investigate what is right for your particular circumstances. Knowledge is the key to health.
Monday, July 27, 2009
New Co-ed Fitness Boot Camp Class in Irvine - Evening Boot Camp Class
Orange County Adventure Boot Camp is pleased to announce our newest camp location....
our evening Co-Ed Class in Irvine!!
This camp will meet from 6:30-7:30 pm in Irvine at a school near the intersection of Culver and Irvine Blvd. The class will follow the same OC Boot Camp format, but be offered for both men and women. Instructor Mark Teahan will lead the group and offer a great program for all levels in the group.
For more information, please visit our website, www.OCBootCamp.com for more info.
our evening Co-Ed Class in Irvine!!
This camp will meet from 6:30-7:30 pm in Irvine at a school near the intersection of Culver and Irvine Blvd. The class will follow the same OC Boot Camp format, but be offered for both men and women. Instructor Mark Teahan will lead the group and offer a great program for all levels in the group.
For more information, please visit our website, www.OCBootCamp.com for more info.
Fitness, Fat Loss and Your Personal Success in Life
Fitness, Fat Loss and Your Personal Success in Life
Monday, July 27, 2009
A note from Dr. John Spencer Ellis and Orange County Adventure Boot Camp
On Saturday, I went to the beach to ride my bike and have some fun. The crowds were incredible due to the record size waves. The power of nature is incredible!
As I road from Balboa (The Wedge) down to Seal Beach and back, I couldn’t help but notice how so many people are still lacking fitness and weight management. Don’t get me wrong, many people looked great. It was obvious they live the fitness lifestyle.
This got me thinking…….. What are so many people still missing?
I want to make sure that YOU have everything you want and need to be fit, lean and strong. So, here’s a quick list of what is needed to look and feel the part.
1. You need motivation, clarity of thought, and the elimination of self-sabotage. No problem, MY PERSONAL COACH can help you this coming weekend. Check out CORE TRANSFORMATION.
2. You need deep, quality sleep. It’s actually more complex than just getting to bed at a decent hour. You can fall asleep more easily, dream in brilliant color, awake refreshed and benefit from the hormone optimization that comes with perfect sleep. You can learn EVERYTHING you need to know with my special report. It’s my gift to you. Grab the DREAM DIET REPORT at http://www.spencerbroadcasting.com.
3. Quality, fresh, organic foods will give you more energy, reduce inflammation, and help you stay lean. Remember, it’s most important to buy your organic food from local growers. Buying “organic” food from out of the area (or country) does not guarantee it’s really organic. For a fun experience, shop at Whole Foods at The District in Tustin. Incredible!!!
4. Quality food is #1. However, supplementation is a great addition to ensure there are no gaps in your diet. I suggest that you take a good multi-vitamin and Omega 3 to get started. If you want a NATURAL and non-addictive supplement for enhanced sleep, try MySleep. Here’s the link to my online nutritional supplement store.
5. One thing that I’ve learned about fitness (and life) is that if you don’t have a good enough reason “why” you should make a change, you likely won’t make ANY change. You may be moving towards something you want such better health, or away from something such as mental or physical pain.Find what really moves YOU into action. Learn what motivates you most. Discover your full potential. There has never been a better time to stand above the crowd.
While others may ponder, you will move ahead and gain the benefits of a healthy body and strong mind.I’m always here to help you reach your goals. All you have to do is ask!
Be well!
JohnPS – Did you know we now offer a PM Co-ed Fitness Boot Camp in Irvine?
Monday, July 27, 2009
A note from Dr. John Spencer Ellis and Orange County Adventure Boot Camp
On Saturday, I went to the beach to ride my bike and have some fun. The crowds were incredible due to the record size waves. The power of nature is incredible!
As I road from Balboa (The Wedge) down to Seal Beach and back, I couldn’t help but notice how so many people are still lacking fitness and weight management. Don’t get me wrong, many people looked great. It was obvious they live the fitness lifestyle.
This got me thinking…….. What are so many people still missing?
I want to make sure that YOU have everything you want and need to be fit, lean and strong. So, here’s a quick list of what is needed to look and feel the part.
1. You need motivation, clarity of thought, and the elimination of self-sabotage. No problem, MY PERSONAL COACH can help you this coming weekend. Check out CORE TRANSFORMATION.
2. You need deep, quality sleep. It’s actually more complex than just getting to bed at a decent hour. You can fall asleep more easily, dream in brilliant color, awake refreshed and benefit from the hormone optimization that comes with perfect sleep. You can learn EVERYTHING you need to know with my special report. It’s my gift to you. Grab the DREAM DIET REPORT at http://www.spencerbroadcasting.com.
3. Quality, fresh, organic foods will give you more energy, reduce inflammation, and help you stay lean. Remember, it’s most important to buy your organic food from local growers. Buying “organic” food from out of the area (or country) does not guarantee it’s really organic. For a fun experience, shop at Whole Foods at The District in Tustin. Incredible!!!
4. Quality food is #1. However, supplementation is a great addition to ensure there are no gaps in your diet. I suggest that you take a good multi-vitamin and Omega 3 to get started. If you want a NATURAL and non-addictive supplement for enhanced sleep, try MySleep. Here’s the link to my online nutritional supplement store.
5. One thing that I’ve learned about fitness (and life) is that if you don’t have a good enough reason “why” you should make a change, you likely won’t make ANY change. You may be moving towards something you want such better health, or away from something such as mental or physical pain.Find what really moves YOU into action. Learn what motivates you most. Discover your full potential. There has never been a better time to stand above the crowd.
While others may ponder, you will move ahead and gain the benefits of a healthy body and strong mind.I’m always here to help you reach your goals. All you have to do is ask!
Be well!
JohnPS – Did you know we now offer a PM Co-ed Fitness Boot Camp in Irvine?
Monday, July 20, 2009
The Wellness Connection - The Link to Vitality
The Wellness Connection – The Link to Vitality
Every person has the capacity for optimal wellness. Disease affects the entire person, not just a specific organ or body system. The ability and capacity for self-healing is inherent in everyone. It is our job to uncover all the tools and methods available to optimize your wellness.
The word “vitality” comes from the Latin root “vita” literally meaning “life”. An offshoot of the word vitality is “vital force,” which is another way of saying ‘chi’, ‘ki’, ‘prana’ or simply ‘energy’. So, if life revolves around energy, then creating, maintaining and balancing your body’s energy is crucial for a life full of happiness and unlimited joy. Vitality has grown over time to mean living life at a higher level. And, therefore, peak vitality is taking life to the highest level. Wellness is needed for peak vitality.
Eastern philosophies teach us a great deal about our body’s energy. Western philosophies often dismiss the concept as nothing more than psychosomatic. Consider the following: Our brain has electrical energy. It is measured with an Electroencephlograph (EEG). Our heart has electrical energy measured with an electrocardiograph (ECG). Our bodies’ temperate has thermal energy, measured by thermography. Our stomachs digest food by way of chemical energy. When a weightlifter looks into the mirror, thinks about the muscles being used and places his intent in that area, more energy is transferred to that part of the body and strength is increased. Harvard University conducted several studies showing the benefits of acupuncture, which relies exclusively on energy pathways in the body.
What is wellness? If you ask ten people who strive for wellness, each will return with there own definition. An Olympic athlete enjoys a high level of fitness. This same athlete may, at the same time, experience demineralization of his or her bones, overuse injuries, depression and sleep apnea. Fitness alone is not wellness and therefore peak vitality is absent. Health can be defined as “disease processes being absent from the body”. This is not wellness. You can eat healthy, only selecting organic foods, and still not have overall wellness. People can be fit, eat well, and be disease free but still lack quality sleep. In turn, they suffer from fatigue and experience accidents from lack of physical recovery.
So how do you know that your life and wellness are in balance? You must first pause and analyze what you know to be missing. On the other hand, you must pause to understand what you may be doing may be considered overindulgent.
Physical Wellness
Often times, people will visit a medical doctor for a check-up, or for a lifestyle-oriented ailment such as stress or low back pain due to obesity. The patient is told to "exercise". Nothing more is said. What is the patient’s next step? Your physical body must have strength, flexibility, endurance and balance to increase your physical wellness. It's true that even poorly structured exercise, in most cases, is better than being totally sedentary. However, exercise must have structure to be highly effective and be optimal. Because of this, we will be discussing frequency, intensity, duration and mode of exercise programming. These four factors are determined by your exercise history, health history and personal goals.
Exercise frequency is the number of exercise sessions completed per week, month or year. The intensity of exercise can be defined as a percentage of maximum heart rate, percentage of a one repetition maximum (1RM), or rate of perceived exertion (RPE). RPE is a scale that goes from one to ten; one being very easy or light and ten being heavy or very difficult. The duration of an exercise session is based on factors including the volume of work to be completed within that session, the focus of that particular session, and type of exercises. If you are resting less between exercises, sets, or drills, it will increase your intensity due to lack of recovery time, but it will also decrease the duration of your training session. Different modes of exercise can be classified as: strength training, cardiovascular exercise, flexibility training, and mind-body.
As a baseline, here are some general rules for creating an exercise program. First, seek a medical doctor's clearance. Be honest with yourself about your overall commitment, availability, and goals. And then realize if you feel you don’t have the energy to exercise, you’ll be given more energy by the exercise itself. Your goals need to be realistic and include immediate, intermediate and long term desired outcomes. Your overall journey to wellness and vitality will also have these various milestones.
Strength training can yield benefits for two to three sessions per week of just thirty minutes each. Always rest at least forty-eight hours between weight training sessions if you are exercising the same body part back-to-back.
Flexibility training can be structured such as yoga, or less formal such as a general flexibility class at your local health club. It's a time to ask your body for permission to relax and be present at that very moment. In return, this will teach you how to carry this knowledge into all aspects of your life.
Mind-body practices can be integrated at any time throughout your day. Meditation or guided imagery practice will improve mental clarity, improve recovery from cancer, ease labor pains, and even be done after meals to aid in digestion.
Passive forms of attaining physical wellness can be included to enhance overall results in a person's quest for aesthetic change and overall physical functionality. Passive forms of physical wellness can include all modalities in which the individual is 'not actively involved' in the movement or treatment. Examples of passive treatments include: chiropractic, massage, acupuncture and acupressure. These passive forms of wellness all have one thing in common. They are designed to improve your body’s functionality and energy. When your body’s energy pathways are open and free flowing, you feel and function at a peak level. Active forms of physical wellness, by default, burn more calories and teach your body to learn motor patterns and breathing techniques while under the stress of the exercise itself. Passive forms of physical wellness allow the individual to have the modalities 'applied' to them. Body awareness and sensitivity are still learned in either. However, passive modalities don’t train the body to understand how, why and when the body should move in certain patterns. Remember that active forms of physical wellness are needed to burn calories, to learn skills and improve physiological change on a large scale. Passive forms of physical wellness enhance all the efforts of active physical wellness and reward your body for diligent efforts in the quest for getting fit.
There is more cancer in the world today than any time in history. There are more types of cancers and more people with cancer than ever before. Modern science and Western medicine have improved the likelihood of survival of many cancers, but it has done nothing or very little to stop people from initially becoming ill. Western medicine is reactive - not proactive. We must put our bodies in a state where cancers find it difficult to thrive. In addition, we must create our personal environments which are free from toxins, chemicals, herbicides and pesticides.
Physical wellness is enhanced with complementary treatments which enhance the body's ability to regulate blood sugar, improve posture, strengthen the immune system, speed recovery from exercise and illness, enhance body awareness and relieve stress. We will discuss some of these techniques.[MSOffice5] I encourage you to continue extensive research into all complementary wellness modalities and find the ones that suite your needs and preferences.
Chiropractic is based on freeing the body’s energy through a well aligned spine which is free from obstructions In some cases, chiropractic adjustments can be more successful in eliminating pain than invasive and surgery. There are dozens of techniques and each school offers a slightly different approach to aligning the spine, making joints more mobile and restoring proper posture. Some chiropractors include massage therapy, exercises, hot and cold packs, and various electronic muscle stimulations to enhance the benefits of the chiropractic adjustment. Other doctors do what is called "straight chiropractic". In other words, they just adjust the spine (or joint) and send you on your way.
Naturopathic medicine (or naturopathy) has been around in various forms for hundreds of years and is gaining popularity in the U.S. It combines lifestyle counseling, nutrition, exercise, herbs, homeopathy and stress management. Then, depending if the practitioner is a "traditional naturopath" or licensed naturopathic physician, the courses they study will vary a great deal. Traditionalists will also study NLP (neuro linguistic programming), hypnosis, aromatherapy, life coaching, and even personal training. A licensed naturopathic doctor studies the same sciences and courses as a medical doctor for the first two years of school and then switches gears and includes studies ranging from acupuncture, massage, nutrition therapy, chelation therapy, bio feedback and even environmental health.
Massage therapy is one of the most widely used complementary wellness tools. There are literally hundreds of massage styles and techniques ranging from sports, to pregnancy, Asian, Hawaiian, therapeutic, scalp, foot and even ear massage. I am still astonished when I speak to people and they tell me they have never experienced a professional massage. It is truly one of the greatest treats you can do for yourself. The documented health benefits of massage are wide ranging. They include stress relief, injury prevention, injury recovery, ease of child labor, reduction of pain, and reduction of gastrointestinal problems. Massage has also been shown to help manage migraine headaches, fibromyalgia, neuropathy, Epstein Barr, and even cancer recovery.
Nutrition
Food is energy. Proper foods give you optimal energy. That's it! It is not to replace a lost love, fulfill a need, or keep you company in front of the TV. It's true that food is frequently a centerpiece for gatherings. This, in no way, states that the food is the reason for the gathering, or that you must eat all or most of the food that was prepared for that gathering. Instead of associating food with joy, happiness, sadness, celebration and even anger; associate food with making you strong, healthy, and full of energy. Changing your thinking, by itself, will get you to make better food choices.
Move towards a diet which is organic. Since 1945, over 80,000 chemicals have been added to our environment. Many chemicals end up in our food supply through irrigation, pesticides, herbicides, urban run off, packaging and cross contamination. Organic foods are brighter in color, more flavorful and are approaching the same cost as conventionally farmed foods. It is equally important to buy from local growers. There are simply not enough checks and balances to ensure organic foods grown off-shore are really certified organic.
Eat whole foods. Processed foods often lack important fiber. In addition, the processing exposes more of the foods surface to oxygen which can more rapidly reduce its nutrient density. The processing itself usually includes the addition of chemicals to enhance flavor, shelf life or color. Remember, if something is added to a food to improve its shelf life, that same ingredient will reduce your shelf life. Some people may argue that these additives are so minute; they cannot have a serious biological affect. In rebuttal, I say that it is not a matter of the volume ingested per sitting. Toxicity takes place over time as your tissues absorb and store unhealthy elements. Nutrigenomics is the science of how food communicates with your genes. Some foods, such as soft drinks (diet or not), fast foods, and most candy, express or "turn on" genes which cause inflammation, a reduction in energy, irritation, chronic disease and auto-immune disorders. Other foods such as wild Alaskan salmon, flax seeds and oil, organic berries, spinach, broccoli, spices such as cayenne, ginger, cinnamon and even green tea express genes which reduce inflammation, increase metabolism, energy and improve body system functions such as digestion and elimination.
Nutritional Supplements
If you live in a toxin-free environment, always sleep eight hours, have little or no stress and eat only organic foods; you will not need to take any nutritional supplements. Please remember the name – supplement. This means that they are taken "in addition to" not "instead of" a proper and hopefully organic diet. Eating poorly and thinking that the supplements will magically mitigate all the adverse effects of a lack-luster diet is foolish. I strongly urge you to investigate the efficacy of various nutritional supplements and nutraceuticals. A short list of items I encourage you to research are licopene, Omega 3, spiralina, wheat grass, glutamine, saw palmetto berries and milk thistle. There are many others that can drastically improve your health. Please remember, mega-doses of vitamins and minerals are frequently not needed and, in some cases, toxic. As a general rule, use time release supplements when available. In addition, in general, take your supplements with some food in your stomach. This food stimulates acid in your stomach which helps break down the supplements and makes them better absorbed by the body.
Linguistics and Self-talk
We have the ability to improve our health and increase our energy simply by our words. We have developed some interesting ways to describe health conditions and challenges. As an educator, I have observed countless individuals limit their potential for optimal health by their existing language, especially their internal dialog (self-talk). Examples include: “I'm just fat”, “it's just my genetics”, and “I come from a fat family”. Outwardly, we say things such as, “the fight against obesity, the struggle to be thin and the battle of the bulge”. And of course there is our societal favorite "The war on drugs." That has obviously not done too well. When we use verbiage, either internal or external, which is negative, we get negative results. Tell yourself and others exactly the health and wellness you deserve, instead of what you are trying to avoid.
Health and wellness enhancement is easily attained with positive and empowering language patterns. Decide now that you will state your health desires in the form of positive and empowering statements. Remind yourself on a regular basis that you are grateful for your health and you are continually moving towards even greater health. If you find yourself slipping into your old habits, quickly rephrase in a powerful and positive way.
Another technique is to scan your body with your mind. Start at the head and move downward. Each time you breathe inward, ask yourself how you feel at that level of your body. If you get to an area of your body which doesn't feel as well as you'd like, start asking questions. How did this imbalance occur? What tools do I have to get back in balance? What have I learned? How will I stay in balance going forward and enjoy the process? You can see how the questioning became progressively more and more positive. This is essential.
Sleep
Sleep is more than getting your required number of hours each night. Quality sleep includes your sleep environment and rituals leading up to the sleep itself. Your sleep environment must be very dark to experience the deepest levels of sleep. This is so because the pineal gland in the center of your brains senses, via the retina of the eye, the onset and degree of darkness. When this detection occurs, the hormone melatonin is released. Melatonin has important effects on circadian rhythms, which are your body's twenty-four hour cycles. The deepest levels of sleep cannot be reached without proper release of melatonin. Consequently, it has been reported to have significant effects on reproduction, recovery, immune health and overall wellness. Keep your sleep environment as dark as possible. Your bedroom should also be free from excessive electronics, televisions, and other distractions.
To improve the quality and depth of your sleep, a ritual is required. How do you prepare for sleep? Do you just fall into bed and go to sleep immediately? If you do, you are likely overtired. It should take a few minutes to settle in and begin the sleep process. I would like to share a skill I learned in my hypnosis training. Hypnosis requires progressive relaxation. We'll just take it a step further and fall asleep. First, stand at the edge of your bed and walk twenty steps away from it. I do this process down my stairs. So, now you have a starting point for your progression towards sleep. Each night, as you step on that space, you begin counting backwards from twenty to zero. As you take a deep inhale and exhale at "zero" you will be tucked under the covers. On the way, each step slows your body and prepares you for deep sleep. Over time, you won't need to count. Simply stepping in that "twenty" space will begin your relaxation process. Other rituals to enhance sleep include taking a shower, an aromatherapy bath, candles, gentle yoga and meditation.
Rituals to avoid include late evening exercise, alcohol consumption and TV. Sometimes people feel they have no other time to exercise, so late evening is better than no exercise at all. Exercising too late in the day can interrupt your circadian rhythms and make it challenging to fall asleep. On a side note, people who exercise in the morning tend to be more dedicated to their exercise program over an extended period of time.
According to the National Institutes of Health, studies have found that in nonalcoholics that occasionally use alcohol, both high and low doses of alcohol initially improve sleep, although high alcohol doses can result in sleep disturbances during the second half of the nocturnal sleep period. Furthermore, people can rapidly develop tolerance to the sedative effects of alcohol. Television is too engaging to be used as a ritual for promoting sleep. In addition, once you do fall asleep, the TV usually remains on which then increases the light in the room and decreases melatonin secretion.
I strongly suggest staying away from prescription sleep medications. They can be highly addictive and have numerous side effects which can be worst than lacking sleep. Instead, I encourage you to learn about the following natural and safe alternatives: GABA (gamma-aminobutyric acid), L-Theanine, melatonin, mucuna pruriens, valerian root, chamomile root and passion flower root.
Information on sleep would be incomplete without discussing napping. There are different theories as to whether or not people need to nap. One theory states that if we get enough quality sleep at night, there is no need to nap. The other theory is that a nap can be greatly beneficial to overall wellness. One thing is certain. If you do nap during the day, it needs to be short in duration and a time which is ritualistic. During the course of each day, your body goes through various levels of energy and temperature change. When you sleep too long during the day, it interrupts the appropriate temperature decline in the evening, which enables deep sleep. Learning meditation and practicing it for 20 minutes each day can have similar or even better benefits than napping, and will not disrupt quality sleep at night.
Stress Management
I did not call this section "stress elimination". This is because we live on planet Earth. Stress occurs and our body responds accordingly. It's a matter of interpretation and having the tools to effectively manage the stress. Some stress is good. Those “small butterflies” a performer feels before any type of production helps them attain a peak state. This is good. It's a matter of management. For others, it's the brief feeling of "ready to perform" for a written exam can help increase performance. Again, it's a matter of identification of the feelings and management of them. It's a matter of stimulus and response.
Life Balance
For most of us, life balance is the most challenging component of attaining optimal wellness. Start by asking yourself, “What can I eliminate that isn't working for me?” It could be a poorly planned business venture, an ill-fated relationship, or even too much exercise, which is sapping your energy. Maybe you are too focused on your family's needs, and not your own. Creating life balance is about being honest with yourself. It's often necessary to pause, step back, and view your life from a third person perspective. Now that you are removed, at least for a period of time, what is glaringly obvious that you must change to enhance the overall balance in your life? At this time, if you where your own life coach, what would you immediately modify, omit or enhance?
One of the best times to do this "balance assessment" is when you are on vacation. There are far fewer distractions, a reduction in stress, and perhaps greater access to massage, exercise classes, and time for contemplative walks. I learned an important skill from my yoga instructor Erich Schiffmann. He says to pause, be in the now, and wait for the inner cue to begin. When your mind and body are ready, ask yourself for permission to move, think, ponder, experience and understand the message your body is giving you. It is this pause between stimulus and response which allows you to make better decisions, which ultimately will lead to a more balanced life. This in return will lead to optimal wellness. When in doubt – pause.
Putting it all Together
When developing your wellness and vitality plan, you need to address the cause and effect of any previous or current condition. Take into account the specific physical, emotional, spiritual, and mental signs. Wellness is a way of life. It's always being aware of how the things you do, say, eat and surround yourself with, affect your wellbeing, energy and vitality. Wellness is about pausing, if only for a moment, and determining if what you are about to do is in the best interest of your mind and body.
Listening to your body is essential. Learning to listen takes time. Practicing various mind-body modalities will enhance your ability to listen and then understand how to respond to what your body is saying. Treat yourself to a variety of treatments ranging from massage to facials to various water therapies. If these treatments are new to you, a great surprise awaits.
If you have not practiced many of the wellness concepts discussed in this chapter, it is unlikely you are actually well. This is a bold statement, right? If you have never really felt well, and I mean unstoppable, you truly have no contrast to understand that your health and wellness may only be at a level of mediocrity.
You deserve to be well and full of energy. Life can only be experienced to the highest level when we have our bodies performing at a peak level. In closing, I want to present you with two options for success. Option number one is gradual integration of various modalities into your daily routine. For example, it may just start with organic food. The following week, you can add massage therapy. Progressively add positive practices until you have attained the correct balance for wellness without it becoming a chore. The other option is a massive shift in your daily and weekly routine. You make a clear and decisive change which includes mind, body and spirit. If you choose this path, it is important to still be intelligent and progressive when it comes to your physical activity.
Wellness is a choice. Choose to live a healthy life full of bliss. Peak vitality can only be attained when your body systems are operating at the highest levels. Embrace the opportunity to take your body and your energy to these levels. You will amaze yourself with what is possible.
Every person has the capacity for optimal wellness. Disease affects the entire person, not just a specific organ or body system. The ability and capacity for self-healing is inherent in everyone. It is our job to uncover all the tools and methods available to optimize your wellness.
The word “vitality” comes from the Latin root “vita” literally meaning “life”. An offshoot of the word vitality is “vital force,” which is another way of saying ‘chi’, ‘ki’, ‘prana’ or simply ‘energy’. So, if life revolves around energy, then creating, maintaining and balancing your body’s energy is crucial for a life full of happiness and unlimited joy. Vitality has grown over time to mean living life at a higher level. And, therefore, peak vitality is taking life to the highest level. Wellness is needed for peak vitality.
Eastern philosophies teach us a great deal about our body’s energy. Western philosophies often dismiss the concept as nothing more than psychosomatic. Consider the following: Our brain has electrical energy. It is measured with an Electroencephlograph (EEG). Our heart has electrical energy measured with an electrocardiograph (ECG). Our bodies’ temperate has thermal energy, measured by thermography. Our stomachs digest food by way of chemical energy. When a weightlifter looks into the mirror, thinks about the muscles being used and places his intent in that area, more energy is transferred to that part of the body and strength is increased. Harvard University conducted several studies showing the benefits of acupuncture, which relies exclusively on energy pathways in the body.
What is wellness? If you ask ten people who strive for wellness, each will return with there own definition. An Olympic athlete enjoys a high level of fitness. This same athlete may, at the same time, experience demineralization of his or her bones, overuse injuries, depression and sleep apnea. Fitness alone is not wellness and therefore peak vitality is absent. Health can be defined as “disease processes being absent from the body”. This is not wellness. You can eat healthy, only selecting organic foods, and still not have overall wellness. People can be fit, eat well, and be disease free but still lack quality sleep. In turn, they suffer from fatigue and experience accidents from lack of physical recovery.
So how do you know that your life and wellness are in balance? You must first pause and analyze what you know to be missing. On the other hand, you must pause to understand what you may be doing may be considered overindulgent.
Physical Wellness
Often times, people will visit a medical doctor for a check-up, or for a lifestyle-oriented ailment such as stress or low back pain due to obesity. The patient is told to "exercise". Nothing more is said. What is the patient’s next step? Your physical body must have strength, flexibility, endurance and balance to increase your physical wellness. It's true that even poorly structured exercise, in most cases, is better than being totally sedentary. However, exercise must have structure to be highly effective and be optimal. Because of this, we will be discussing frequency, intensity, duration and mode of exercise programming. These four factors are determined by your exercise history, health history and personal goals.
Exercise frequency is the number of exercise sessions completed per week, month or year. The intensity of exercise can be defined as a percentage of maximum heart rate, percentage of a one repetition maximum (1RM), or rate of perceived exertion (RPE). RPE is a scale that goes from one to ten; one being very easy or light and ten being heavy or very difficult. The duration of an exercise session is based on factors including the volume of work to be completed within that session, the focus of that particular session, and type of exercises. If you are resting less between exercises, sets, or drills, it will increase your intensity due to lack of recovery time, but it will also decrease the duration of your training session. Different modes of exercise can be classified as: strength training, cardiovascular exercise, flexibility training, and mind-body.
As a baseline, here are some general rules for creating an exercise program. First, seek a medical doctor's clearance. Be honest with yourself about your overall commitment, availability, and goals. And then realize if you feel you don’t have the energy to exercise, you’ll be given more energy by the exercise itself. Your goals need to be realistic and include immediate, intermediate and long term desired outcomes. Your overall journey to wellness and vitality will also have these various milestones.
Strength training can yield benefits for two to three sessions per week of just thirty minutes each. Always rest at least forty-eight hours between weight training sessions if you are exercising the same body part back-to-back.
Flexibility training can be structured such as yoga, or less formal such as a general flexibility class at your local health club. It's a time to ask your body for permission to relax and be present at that very moment. In return, this will teach you how to carry this knowledge into all aspects of your life.
Mind-body practices can be integrated at any time throughout your day. Meditation or guided imagery practice will improve mental clarity, improve recovery from cancer, ease labor pains, and even be done after meals to aid in digestion.
Passive forms of attaining physical wellness can be included to enhance overall results in a person's quest for aesthetic change and overall physical functionality. Passive forms of physical wellness can include all modalities in which the individual is 'not actively involved' in the movement or treatment. Examples of passive treatments include: chiropractic, massage, acupuncture and acupressure. These passive forms of wellness all have one thing in common. They are designed to improve your body’s functionality and energy. When your body’s energy pathways are open and free flowing, you feel and function at a peak level. Active forms of physical wellness, by default, burn more calories and teach your body to learn motor patterns and breathing techniques while under the stress of the exercise itself. Passive forms of physical wellness allow the individual to have the modalities 'applied' to them. Body awareness and sensitivity are still learned in either. However, passive modalities don’t train the body to understand how, why and when the body should move in certain patterns. Remember that active forms of physical wellness are needed to burn calories, to learn skills and improve physiological change on a large scale. Passive forms of physical wellness enhance all the efforts of active physical wellness and reward your body for diligent efforts in the quest for getting fit.
There is more cancer in the world today than any time in history. There are more types of cancers and more people with cancer than ever before. Modern science and Western medicine have improved the likelihood of survival of many cancers, but it has done nothing or very little to stop people from initially becoming ill. Western medicine is reactive - not proactive. We must put our bodies in a state where cancers find it difficult to thrive. In addition, we must create our personal environments which are free from toxins, chemicals, herbicides and pesticides.
Physical wellness is enhanced with complementary treatments which enhance the body's ability to regulate blood sugar, improve posture, strengthen the immune system, speed recovery from exercise and illness, enhance body awareness and relieve stress. We will discuss some of these techniques.[MSOffice5] I encourage you to continue extensive research into all complementary wellness modalities and find the ones that suite your needs and preferences.
Chiropractic is based on freeing the body’s energy through a well aligned spine which is free from obstructions In some cases, chiropractic adjustments can be more successful in eliminating pain than invasive and surgery. There are dozens of techniques and each school offers a slightly different approach to aligning the spine, making joints more mobile and restoring proper posture. Some chiropractors include massage therapy, exercises, hot and cold packs, and various electronic muscle stimulations to enhance the benefits of the chiropractic adjustment. Other doctors do what is called "straight chiropractic". In other words, they just adjust the spine (or joint) and send you on your way.
Naturopathic medicine (or naturopathy) has been around in various forms for hundreds of years and is gaining popularity in the U.S. It combines lifestyle counseling, nutrition, exercise, herbs, homeopathy and stress management. Then, depending if the practitioner is a "traditional naturopath" or licensed naturopathic physician, the courses they study will vary a great deal. Traditionalists will also study NLP (neuro linguistic programming), hypnosis, aromatherapy, life coaching, and even personal training. A licensed naturopathic doctor studies the same sciences and courses as a medical doctor for the first two years of school and then switches gears and includes studies ranging from acupuncture, massage, nutrition therapy, chelation therapy, bio feedback and even environmental health.
Massage therapy is one of the most widely used complementary wellness tools. There are literally hundreds of massage styles and techniques ranging from sports, to pregnancy, Asian, Hawaiian, therapeutic, scalp, foot and even ear massage. I am still astonished when I speak to people and they tell me they have never experienced a professional massage. It is truly one of the greatest treats you can do for yourself. The documented health benefits of massage are wide ranging. They include stress relief, injury prevention, injury recovery, ease of child labor, reduction of pain, and reduction of gastrointestinal problems. Massage has also been shown to help manage migraine headaches, fibromyalgia, neuropathy, Epstein Barr, and even cancer recovery.
Nutrition
Food is energy. Proper foods give you optimal energy. That's it! It is not to replace a lost love, fulfill a need, or keep you company in front of the TV. It's true that food is frequently a centerpiece for gatherings. This, in no way, states that the food is the reason for the gathering, or that you must eat all or most of the food that was prepared for that gathering. Instead of associating food with joy, happiness, sadness, celebration and even anger; associate food with making you strong, healthy, and full of energy. Changing your thinking, by itself, will get you to make better food choices.
Move towards a diet which is organic. Since 1945, over 80,000 chemicals have been added to our environment. Many chemicals end up in our food supply through irrigation, pesticides, herbicides, urban run off, packaging and cross contamination. Organic foods are brighter in color, more flavorful and are approaching the same cost as conventionally farmed foods. It is equally important to buy from local growers. There are simply not enough checks and balances to ensure organic foods grown off-shore are really certified organic.
Eat whole foods. Processed foods often lack important fiber. In addition, the processing exposes more of the foods surface to oxygen which can more rapidly reduce its nutrient density. The processing itself usually includes the addition of chemicals to enhance flavor, shelf life or color. Remember, if something is added to a food to improve its shelf life, that same ingredient will reduce your shelf life. Some people may argue that these additives are so minute; they cannot have a serious biological affect. In rebuttal, I say that it is not a matter of the volume ingested per sitting. Toxicity takes place over time as your tissues absorb and store unhealthy elements. Nutrigenomics is the science of how food communicates with your genes. Some foods, such as soft drinks (diet or not), fast foods, and most candy, express or "turn on" genes which cause inflammation, a reduction in energy, irritation, chronic disease and auto-immune disorders. Other foods such as wild Alaskan salmon, flax seeds and oil, organic berries, spinach, broccoli, spices such as cayenne, ginger, cinnamon and even green tea express genes which reduce inflammation, increase metabolism, energy and improve body system functions such as digestion and elimination.
Nutritional Supplements
If you live in a toxin-free environment, always sleep eight hours, have little or no stress and eat only organic foods; you will not need to take any nutritional supplements. Please remember the name – supplement. This means that they are taken "in addition to" not "instead of" a proper and hopefully organic diet. Eating poorly and thinking that the supplements will magically mitigate all the adverse effects of a lack-luster diet is foolish. I strongly urge you to investigate the efficacy of various nutritional supplements and nutraceuticals. A short list of items I encourage you to research are licopene, Omega 3, spiralina, wheat grass, glutamine, saw palmetto berries and milk thistle. There are many others that can drastically improve your health. Please remember, mega-doses of vitamins and minerals are frequently not needed and, in some cases, toxic. As a general rule, use time release supplements when available. In addition, in general, take your supplements with some food in your stomach. This food stimulates acid in your stomach which helps break down the supplements and makes them better absorbed by the body.
Linguistics and Self-talk
We have the ability to improve our health and increase our energy simply by our words. We have developed some interesting ways to describe health conditions and challenges. As an educator, I have observed countless individuals limit their potential for optimal health by their existing language, especially their internal dialog (self-talk). Examples include: “I'm just fat”, “it's just my genetics”, and “I come from a fat family”. Outwardly, we say things such as, “the fight against obesity, the struggle to be thin and the battle of the bulge”. And of course there is our societal favorite "The war on drugs." That has obviously not done too well. When we use verbiage, either internal or external, which is negative, we get negative results. Tell yourself and others exactly the health and wellness you deserve, instead of what you are trying to avoid.
Health and wellness enhancement is easily attained with positive and empowering language patterns. Decide now that you will state your health desires in the form of positive and empowering statements. Remind yourself on a regular basis that you are grateful for your health and you are continually moving towards even greater health. If you find yourself slipping into your old habits, quickly rephrase in a powerful and positive way.
Another technique is to scan your body with your mind. Start at the head and move downward. Each time you breathe inward, ask yourself how you feel at that level of your body. If you get to an area of your body which doesn't feel as well as you'd like, start asking questions. How did this imbalance occur? What tools do I have to get back in balance? What have I learned? How will I stay in balance going forward and enjoy the process? You can see how the questioning became progressively more and more positive. This is essential.
Sleep
Sleep is more than getting your required number of hours each night. Quality sleep includes your sleep environment and rituals leading up to the sleep itself. Your sleep environment must be very dark to experience the deepest levels of sleep. This is so because the pineal gland in the center of your brains senses, via the retina of the eye, the onset and degree of darkness. When this detection occurs, the hormone melatonin is released. Melatonin has important effects on circadian rhythms, which are your body's twenty-four hour cycles. The deepest levels of sleep cannot be reached without proper release of melatonin. Consequently, it has been reported to have significant effects on reproduction, recovery, immune health and overall wellness. Keep your sleep environment as dark as possible. Your bedroom should also be free from excessive electronics, televisions, and other distractions.
To improve the quality and depth of your sleep, a ritual is required. How do you prepare for sleep? Do you just fall into bed and go to sleep immediately? If you do, you are likely overtired. It should take a few minutes to settle in and begin the sleep process. I would like to share a skill I learned in my hypnosis training. Hypnosis requires progressive relaxation. We'll just take it a step further and fall asleep. First, stand at the edge of your bed and walk twenty steps away from it. I do this process down my stairs. So, now you have a starting point for your progression towards sleep. Each night, as you step on that space, you begin counting backwards from twenty to zero. As you take a deep inhale and exhale at "zero" you will be tucked under the covers. On the way, each step slows your body and prepares you for deep sleep. Over time, you won't need to count. Simply stepping in that "twenty" space will begin your relaxation process. Other rituals to enhance sleep include taking a shower, an aromatherapy bath, candles, gentle yoga and meditation.
Rituals to avoid include late evening exercise, alcohol consumption and TV. Sometimes people feel they have no other time to exercise, so late evening is better than no exercise at all. Exercising too late in the day can interrupt your circadian rhythms and make it challenging to fall asleep. On a side note, people who exercise in the morning tend to be more dedicated to their exercise program over an extended period of time.
According to the National Institutes of Health, studies have found that in nonalcoholics that occasionally use alcohol, both high and low doses of alcohol initially improve sleep, although high alcohol doses can result in sleep disturbances during the second half of the nocturnal sleep period. Furthermore, people can rapidly develop tolerance to the sedative effects of alcohol. Television is too engaging to be used as a ritual for promoting sleep. In addition, once you do fall asleep, the TV usually remains on which then increases the light in the room and decreases melatonin secretion.
I strongly suggest staying away from prescription sleep medications. They can be highly addictive and have numerous side effects which can be worst than lacking sleep. Instead, I encourage you to learn about the following natural and safe alternatives: GABA (gamma-aminobutyric acid), L-Theanine, melatonin, mucuna pruriens, valerian root, chamomile root and passion flower root.
Information on sleep would be incomplete without discussing napping. There are different theories as to whether or not people need to nap. One theory states that if we get enough quality sleep at night, there is no need to nap. The other theory is that a nap can be greatly beneficial to overall wellness. One thing is certain. If you do nap during the day, it needs to be short in duration and a time which is ritualistic. During the course of each day, your body goes through various levels of energy and temperature change. When you sleep too long during the day, it interrupts the appropriate temperature decline in the evening, which enables deep sleep. Learning meditation and practicing it for 20 minutes each day can have similar or even better benefits than napping, and will not disrupt quality sleep at night.
Stress Management
I did not call this section "stress elimination". This is because we live on planet Earth. Stress occurs and our body responds accordingly. It's a matter of interpretation and having the tools to effectively manage the stress. Some stress is good. Those “small butterflies” a performer feels before any type of production helps them attain a peak state. This is good. It's a matter of management. For others, it's the brief feeling of "ready to perform" for a written exam can help increase performance. Again, it's a matter of identification of the feelings and management of them. It's a matter of stimulus and response.
Life Balance
For most of us, life balance is the most challenging component of attaining optimal wellness. Start by asking yourself, “What can I eliminate that isn't working for me?” It could be a poorly planned business venture, an ill-fated relationship, or even too much exercise, which is sapping your energy. Maybe you are too focused on your family's needs, and not your own. Creating life balance is about being honest with yourself. It's often necessary to pause, step back, and view your life from a third person perspective. Now that you are removed, at least for a period of time, what is glaringly obvious that you must change to enhance the overall balance in your life? At this time, if you where your own life coach, what would you immediately modify, omit or enhance?
One of the best times to do this "balance assessment" is when you are on vacation. There are far fewer distractions, a reduction in stress, and perhaps greater access to massage, exercise classes, and time for contemplative walks. I learned an important skill from my yoga instructor Erich Schiffmann. He says to pause, be in the now, and wait for the inner cue to begin. When your mind and body are ready, ask yourself for permission to move, think, ponder, experience and understand the message your body is giving you. It is this pause between stimulus and response which allows you to make better decisions, which ultimately will lead to a more balanced life. This in return will lead to optimal wellness. When in doubt – pause.
Putting it all Together
When developing your wellness and vitality plan, you need to address the cause and effect of any previous or current condition. Take into account the specific physical, emotional, spiritual, and mental signs. Wellness is a way of life. It's always being aware of how the things you do, say, eat and surround yourself with, affect your wellbeing, energy and vitality. Wellness is about pausing, if only for a moment, and determining if what you are about to do is in the best interest of your mind and body.
Listening to your body is essential. Learning to listen takes time. Practicing various mind-body modalities will enhance your ability to listen and then understand how to respond to what your body is saying. Treat yourself to a variety of treatments ranging from massage to facials to various water therapies. If these treatments are new to you, a great surprise awaits.
If you have not practiced many of the wellness concepts discussed in this chapter, it is unlikely you are actually well. This is a bold statement, right? If you have never really felt well, and I mean unstoppable, you truly have no contrast to understand that your health and wellness may only be at a level of mediocrity.
You deserve to be well and full of energy. Life can only be experienced to the highest level when we have our bodies performing at a peak level. In closing, I want to present you with two options for success. Option number one is gradual integration of various modalities into your daily routine. For example, it may just start with organic food. The following week, you can add massage therapy. Progressively add positive practices until you have attained the correct balance for wellness without it becoming a chore. The other option is a massive shift in your daily and weekly routine. You make a clear and decisive change which includes mind, body and spirit. If you choose this path, it is important to still be intelligent and progressive when it comes to your physical activity.
Wellness is a choice. Choose to live a healthy life full of bliss. Peak vitality can only be attained when your body systems are operating at the highest levels. Embrace the opportunity to take your body and your energy to these levels. You will amaze yourself with what is possible.
Wednesday, July 15, 2009
A Special Message from OC Adventure Boot Camp
A message from Dr. John Spencer Ellis (founder of Adventure Boot camp)
Since 2000, Orange County Adventure Boot Camp has been providing the women of Orange County with fat melting workouts. Since that time, “ABC” as it is also known, has become the largest fitness boot camp program in the entire world with over 340 authorized, certified and licensed locations in 9 countries.
I started the original fitness camp in Orange County after offering one-on-one personal training since 1992. Obviously, there have been many “copy cat” fitness boot camps that have popped up over the years. Some faded quickly, while others hang in there. Through it all, Adventure Boot camp has remained the standard by which all others are compared. I am honored by this fact. When I decided to create this fitness program, I wanted it to set the highest standards of excellent, safety and results. Over 10,000 women in Orange County can verify that this still holds true more than 10 years after its inception.
So, if you are tired of excuses, over priced personal trainers, and lackluster results; step into your greatness. Experience the best workout in Orange County – Join Adventure Boot Camp today.
"Thank you Adventure Boot Camp! I have never been stronger, healthier and happier. I started boot camp to get in shape for my wedding. However, (after my Honeymoon) I have decided to make your program my regular fitness plan. My husband thinks I look incredible and I can finally fit into my skinny jeans. I am so happy I found your program. I just wish I would have started sooner. Thanks again. "- Jennifer D., Aliso Viejo
Your next boot camp class starts very soon. Sign up now. Space is very limited!
Have a wonderful day!
Be well,
John
http://www.ocbootcamp.com
http://www.johnspencerellis.com
Since 2000, Orange County Adventure Boot Camp has been providing the women of Orange County with fat melting workouts. Since that time, “ABC” as it is also known, has become the largest fitness boot camp program in the entire world with over 340 authorized, certified and licensed locations in 9 countries.
I started the original fitness camp in Orange County after offering one-on-one personal training since 1992. Obviously, there have been many “copy cat” fitness boot camps that have popped up over the years. Some faded quickly, while others hang in there. Through it all, Adventure Boot camp has remained the standard by which all others are compared. I am honored by this fact. When I decided to create this fitness program, I wanted it to set the highest standards of excellent, safety and results. Over 10,000 women in Orange County can verify that this still holds true more than 10 years after its inception.
So, if you are tired of excuses, over priced personal trainers, and lackluster results; step into your greatness. Experience the best workout in Orange County – Join Adventure Boot Camp today.
"Thank you Adventure Boot Camp! I have never been stronger, healthier and happier. I started boot camp to get in shape for my wedding. However, (after my Honeymoon) I have decided to make your program my regular fitness plan. My husband thinks I look incredible and I can finally fit into my skinny jeans. I am so happy I found your program. I just wish I would have started sooner. Thanks again. "- Jennifer D., Aliso Viejo
Your next boot camp class starts very soon. Sign up now. Space is very limited!
Have a wonderful day!
Be well,
John
http://www.ocbootcamp.com
http://www.johnspencerellis.com
Tuesday, July 14, 2009
Is a Fitness Boot Camp Right For You?
Fitness Boot Camps: Should You Enlist?
Fans say boot camp exercise classes inspire them while whipping them into shape.
By Barbara Russi Sarnataro
WebMD Weight Loss Clinic-Feature
Reviewed by Brunilda Nazario, MD
The year Teri Smith turned 40, she decided it was time to tackle a nagging urge to get in shape. That's when she signed up for her first fitness boot camp class.
"I didn’t have any energy and I could feel my age creeping up on me," says the Pembroke Pines., Fla., mother of two. Her weight had crept up, too. Though she wasn’t heavy, the 20 pounds she’d added over the years didn’t feel comfortable on her 5-foot, 3-inch frame.
A successful graphic designer, Smith had never felt as comfortable in sneakers as she did in front of her Macintosh. "I didn’t have the confidence" to exercise, she says, because she always felt uncoordinated.
But when her stylist suggested she try the boot camp fitness class, she worked up the nerve to do it. And she's never looked back.
"No other workout makes me feel so good. It makes me feel like I really kicked my butt," says Smith, 42, a faithful boot camper for 2 1/2 years now.
She is now one of the fastest runners in the class, and is once again happy with the way she looks. "It took 12 weeks, but I lost 25 pounds," says Smith.
What Is a Fitness Boot Camp?
Boot camp exercise classes vary in style, depending on the teacher. But you can generally expect to meet outside, rain or shine. You'll probably spend an hour doing some form of cardiovascular exercise (running, hiking, interval training, or obstacle course challenges), along with strength elements (using dumbbells, exercise bands, or the resistance of your own body weight). You'll also work on flexibility in a stretch portion of the class, which may incorporate elements of yoga or Pilates.
The fitness boot camp class Smith attends in Weston, Fla., is taught by ex-college football player and fitness coach Tom Rayhill. Rayhill's boot camp is offered three times a day, seven days a week, year round. People can pay daily, weekly, or monthly and come as often as they like.
Many other boot camp classes are offered for defined periods of time. John Spencer Ellis’ California-based Orange County Adventure Boot Camp, which has locations in nine countries, is offered to women only at 5:30 a.m., five days a week for one month. Many participants re-enlist one or more times.
Boot camp fitness classes challenge the mind as well as the body, instructors say.
"We work on technique, form, core training, breathing, relaxation, and a better understanding of how the body moves," says Ellis. "In four weeks, people will drop 5% to 6% body fat, lose up to 10 pounds, and reduce their mile time sometimes by 2 minutes a mile."
Often, the confidence participants gain in boot camp class helps them take control of other aspects of their life, Ellis says.
"They might say, 'I will go back to school. I will get this job. I will start my own company, I will travel,'" he says.
Boot camp became more than just a workout for Smith when her oldest son was diagnosed with Asperger’s syndrome (a developmental disorder that is milder than autism) and her husband, a lieutenant colonel in the Air Force, had to spend a year in Korea without the family.
"It was literally my saving grace," says Smith. "It was a very stressful time. (Boot camp) was a way to take care of myself physically and emotionally, it was my social outlet. It kept me sane."
'Drop and Give Me 50'
Though the name "boot camp" was inspired by military training camps, neither of the instructors who spoke to WebMD use intimidation tactics in their classes.
"If you’re lining people up and yelling at them, that’s not real camaraderie. That’s something you can fake," says Rayhill. Besides, he says, it’s not necessary. People will push themselves on their own when they’re in a group.
"Human nature is to challenge yourself against other humans," says Rayhill. "Not everybody is as athletically inclined, but by hanging out with those more driven people, you’re naturally going to want to do better," he says.
Ellis’ Adventure Boot Camps follow the same philosophy. Military exercise is for the military, he says, and those are not the people signed up for Adventure Boot Camp. His participants are generally moms aged 25-50 who may have had C-sections and want to get in shape.
"Negative reinforcement generally only goes so far," he says. "My choice is to have an empowering environment, one that is nurturing and very challenging. One that is not just about getting in shape but about community and nutrition and about being better in everything you do."
Still, he says, it is a boot camp: "People are expected to show up, shut up, pay attention, and give 100%," he says. "It’s disciplined in nature. It’s intense. It’s not a cakewalk."
Camaraderie Is Key
So why do boot camp classes suddenly seem to be showing up everywhere?
According to Rayhill, it’s about interaction with, and encouragement from, your peers.
"Most of what we do all day is very isolating," says Rayhill. "We’ve got iPods, cell phones, computers. We’re not connecting with other people."
The interaction of a boot camp class is not only emotionally satisfying, but helps people push themselves physically, he says
"If you’re around other athletic people, they are going to pull it out of you," says Rayhill. "By the time they leave, they’ve done so much positive already that day.
"No computer can make you feel better – not like the connection to other people."
A Cult of Personality?
Another powerful draw for fitness boot camp classes, say some participants, is the charisma of the teachers.
A boot camp class, says Ellis, is meant to empower students for the whole day. As a teacher, "at different times, you interject powerful thoughts and statements. You’re setting the example. You’re guiding the way."
Rayhill tries to be a guiding force to his students as well. As one of six children, and a 5-foot, 8-inch former college football player (who still holds two state records in Illinois), Rayhill says he’s "always been an overachiever."
His goal as a teacher, he says, is to give the class a different workout every day -- and to encourage them to find what it takes to reach their goals.
"I call myself a catalyst. I know what it takes to get there. I know there’s more than one way of doing something. We’re talking about how to make people better," he says. "Whatever you want out of your life, you’ve got to get it. You’ve got to do it for yourself."
So, is boot camp right for you?
We think so! Come join us for our next camp session. Visit www.OCBootCamp.com for more info.
Fans say boot camp exercise classes inspire them while whipping them into shape.
By Barbara Russi Sarnataro
WebMD Weight Loss Clinic-Feature
Reviewed by Brunilda Nazario, MD
The year Teri Smith turned 40, she decided it was time to tackle a nagging urge to get in shape. That's when she signed up for her first fitness boot camp class.
"I didn’t have any energy and I could feel my age creeping up on me," says the Pembroke Pines., Fla., mother of two. Her weight had crept up, too. Though she wasn’t heavy, the 20 pounds she’d added over the years didn’t feel comfortable on her 5-foot, 3-inch frame.
A successful graphic designer, Smith had never felt as comfortable in sneakers as she did in front of her Macintosh. "I didn’t have the confidence" to exercise, she says, because she always felt uncoordinated.
But when her stylist suggested she try the boot camp fitness class, she worked up the nerve to do it. And she's never looked back.
"No other workout makes me feel so good. It makes me feel like I really kicked my butt," says Smith, 42, a faithful boot camper for 2 1/2 years now.
She is now one of the fastest runners in the class, and is once again happy with the way she looks. "It took 12 weeks, but I lost 25 pounds," says Smith.
What Is a Fitness Boot Camp?
Boot camp exercise classes vary in style, depending on the teacher. But you can generally expect to meet outside, rain or shine. You'll probably spend an hour doing some form of cardiovascular exercise (running, hiking, interval training, or obstacle course challenges), along with strength elements (using dumbbells, exercise bands, or the resistance of your own body weight). You'll also work on flexibility in a stretch portion of the class, which may incorporate elements of yoga or Pilates.
The fitness boot camp class Smith attends in Weston, Fla., is taught by ex-college football player and fitness coach Tom Rayhill. Rayhill's boot camp is offered three times a day, seven days a week, year round. People can pay daily, weekly, or monthly and come as often as they like.
Many other boot camp classes are offered for defined periods of time. John Spencer Ellis’ California-based Orange County Adventure Boot Camp, which has locations in nine countries, is offered to women only at 5:30 a.m., five days a week for one month. Many participants re-enlist one or more times.
Boot camp fitness classes challenge the mind as well as the body, instructors say.
"We work on technique, form, core training, breathing, relaxation, and a better understanding of how the body moves," says Ellis. "In four weeks, people will drop 5% to 6% body fat, lose up to 10 pounds, and reduce their mile time sometimes by 2 minutes a mile."
Often, the confidence participants gain in boot camp class helps them take control of other aspects of their life, Ellis says.
"They might say, 'I will go back to school. I will get this job. I will start my own company, I will travel,'" he says.
Boot camp became more than just a workout for Smith when her oldest son was diagnosed with Asperger’s syndrome (a developmental disorder that is milder than autism) and her husband, a lieutenant colonel in the Air Force, had to spend a year in Korea without the family.
"It was literally my saving grace," says Smith. "It was a very stressful time. (Boot camp) was a way to take care of myself physically and emotionally, it was my social outlet. It kept me sane."
'Drop and Give Me 50'
Though the name "boot camp" was inspired by military training camps, neither of the instructors who spoke to WebMD use intimidation tactics in their classes.
"If you’re lining people up and yelling at them, that’s not real camaraderie. That’s something you can fake," says Rayhill. Besides, he says, it’s not necessary. People will push themselves on their own when they’re in a group.
"Human nature is to challenge yourself against other humans," says Rayhill. "Not everybody is as athletically inclined, but by hanging out with those more driven people, you’re naturally going to want to do better," he says.
Ellis’ Adventure Boot Camps follow the same philosophy. Military exercise is for the military, he says, and those are not the people signed up for Adventure Boot Camp. His participants are generally moms aged 25-50 who may have had C-sections and want to get in shape.
"Negative reinforcement generally only goes so far," he says. "My choice is to have an empowering environment, one that is nurturing and very challenging. One that is not just about getting in shape but about community and nutrition and about being better in everything you do."
Still, he says, it is a boot camp: "People are expected to show up, shut up, pay attention, and give 100%," he says. "It’s disciplined in nature. It’s intense. It’s not a cakewalk."
Camaraderie Is Key
So why do boot camp classes suddenly seem to be showing up everywhere?
According to Rayhill, it’s about interaction with, and encouragement from, your peers.
"Most of what we do all day is very isolating," says Rayhill. "We’ve got iPods, cell phones, computers. We’re not connecting with other people."
The interaction of a boot camp class is not only emotionally satisfying, but helps people push themselves physically, he says
"If you’re around other athletic people, they are going to pull it out of you," says Rayhill. "By the time they leave, they’ve done so much positive already that day.
"No computer can make you feel better – not like the connection to other people."
A Cult of Personality?
Another powerful draw for fitness boot camp classes, say some participants, is the charisma of the teachers.
A boot camp class, says Ellis, is meant to empower students for the whole day. As a teacher, "at different times, you interject powerful thoughts and statements. You’re setting the example. You’re guiding the way."
Rayhill tries to be a guiding force to his students as well. As one of six children, and a 5-foot, 8-inch former college football player (who still holds two state records in Illinois), Rayhill says he’s "always been an overachiever."
His goal as a teacher, he says, is to give the class a different workout every day -- and to encourage them to find what it takes to reach their goals.
"I call myself a catalyst. I know what it takes to get there. I know there’s more than one way of doing something. We’re talking about how to make people better," he says. "Whatever you want out of your life, you’ve got to get it. You’ve got to do it for yourself."
So, is boot camp right for you?
We think so! Come join us for our next camp session. Visit www.OCBootCamp.com for more info.
Saturday, July 11, 2009
A Special Note from John
A note from John Spencer Ellis and Orange County Adventure Boot Camp
Hello and good day!
I am personally inviting you to my nutrition, diet and sleep science seminar at my corporate offices in Rancho Santa Margarita this coming Thursday.Normally, this event is reserved for those enrolled in our Orange County Adventure Boot Camp. However, so many people have been transformed by this information, I wanted it to be available to everyone.
You will learn the truth about organics, nutritional supplements, detoxification, proteins vs. carbs, and more. In addition, I will teach you how to turbo charge your fat loss simply by enhancing your sleep environment. It's all about your hormones.
Did you know that science has discovered if you talk on your cell phone just prior to going to bed, it reduces melatonin secretion, thus inhibiting deep sleep? This, in turn, reduces growth hormone, which regulates body fat. The list of simple tips go on...........When you apply your new knowledge from this zero cost, life changing seminar, you will feel better and lose unwanted body fat. I guarantee it!
Because space is limited to just 25 people, email Sam (samantha@ocbootcamp.com) ASAP to confirm your participation. A map is found online and we start promptly at 7:00 PM. The presentation concludes at 8:15 PM
I look forward to meeting you and helping you reach your personal goals.Be well!
John
PS - Remember, Orange County Adventure Boot Camp begins Monday. Limited space remains. http://www.ocbootcamp.com
PPS - My new book THE CODE was just released yesterday. This anthology is an incredible life changing piece of work. Take one minute and check it out. I have some extra bonuses for you as well. http://www.thecodeebook.com
Hello and good day!
I am personally inviting you to my nutrition, diet and sleep science seminar at my corporate offices in Rancho Santa Margarita this coming Thursday.Normally, this event is reserved for those enrolled in our Orange County Adventure Boot Camp. However, so many people have been transformed by this information, I wanted it to be available to everyone.
You will learn the truth about organics, nutritional supplements, detoxification, proteins vs. carbs, and more. In addition, I will teach you how to turbo charge your fat loss simply by enhancing your sleep environment. It's all about your hormones.
Did you know that science has discovered if you talk on your cell phone just prior to going to bed, it reduces melatonin secretion, thus inhibiting deep sleep? This, in turn, reduces growth hormone, which regulates body fat. The list of simple tips go on...........When you apply your new knowledge from this zero cost, life changing seminar, you will feel better and lose unwanted body fat. I guarantee it!
Because space is limited to just 25 people, email Sam (samantha@ocbootcamp.com) ASAP to confirm your participation. A map is found online and we start promptly at 7:00 PM. The presentation concludes at 8:15 PM
I look forward to meeting you and helping you reach your personal goals.Be well!
John
PS - Remember, Orange County Adventure Boot Camp begins Monday. Limited space remains. http://www.ocbootcamp.com
PPS - My new book THE CODE was just released yesterday. This anthology is an incredible life changing piece of work. Take one minute and check it out. I have some extra bonuses for you as well. http://www.thecodeebook.com
Wednesday, July 8, 2009
Break the Cycle at OC Adventure Boot Camp
Orange County Adventure Fitness Boot Camp
OCBC Article – 07/06/09 – Break the Cycle
By Samantha Sancho Domingues
As many of you who are part of our OC Boot Camp family know, I recently got married. It’s only been 16 days since the big day and probably just as long since my last good workout! We actually did get in a few good fitness workouts while honeymooning in Jamaica, but it was a bit hard to keep the intensity up in 100 degree, 95% humidity weather. I also shouldn’t fail to mention the “buffet belly” I feel like I’ve gained since staying at the all-inclusive resort.
Let’s just say it’s only been a few weeks off my regular routine but I can feel it. Today is my first day back to serious workouts since the wedding. I know that the wedding and honeymoon is a special time and my sacrificed workouts are completely justified. But sometimes it takes a long break like this to realize how much your body needs a regular routine and feels better with a daily workout.
Throughout our lives, we find breaks in our workout routine for one reason or another, but one thing that always gets me back on track and feeling good is boot camp. As the instructor, my workouts at camp aren’t intense as they are for the actual campers. I find myself running around between stations and campers rather than actually running and completing stations.
Regardless, camp gets me up in the morning, moving around outside, and then puts me on track to make it to the gym by 7:00 am for my own workout. I also find myself eating and sleeping better as well as being more disciplined throughout the day. OC Boot Camp works!
So, whatever the reason or length of your break from your exercise routine, there is never a better time to get back into a routine. Let boot camp help you do that. All you have to do is sign up and show up…we do the rest and give you non-stop, energetic, effective, fat-burning workouts each morning. You also get to be outdoors and surrounded by other women motivated to stick to their new routine. Whether you are looking to lose weight, improve muscle tone, shed body fat and inches, feel stronger and healthier or just try something new, OC Boot Camp can help you reach your goals.
What are you waiting for?!?! It’s never too late to start break the cycle and get back into the shape you’ve always wanted to be.
Register now…spaces are limited for our upcoming camp program. Let OC Boot Camp help you reach your goals and sculpt the body you’ve always wanted.
We have been changing the lives of thousands of women throughout Orange County for the last 10 years. Come check it out for yourself and see the amazing transformation you can make in just a few short weeks.
More information about Orange County Boot Camp, a fitness boot camp program for women, can be found on our website, www.OCBootCamp.com.
OCBC Article – 07/06/09 – Break the Cycle
By Samantha Sancho Domingues
As many of you who are part of our OC Boot Camp family know, I recently got married. It’s only been 16 days since the big day and probably just as long since my last good workout! We actually did get in a few good fitness workouts while honeymooning in Jamaica, but it was a bit hard to keep the intensity up in 100 degree, 95% humidity weather. I also shouldn’t fail to mention the “buffet belly” I feel like I’ve gained since staying at the all-inclusive resort.
Let’s just say it’s only been a few weeks off my regular routine but I can feel it. Today is my first day back to serious workouts since the wedding. I know that the wedding and honeymoon is a special time and my sacrificed workouts are completely justified. But sometimes it takes a long break like this to realize how much your body needs a regular routine and feels better with a daily workout.
Throughout our lives, we find breaks in our workout routine for one reason or another, but one thing that always gets me back on track and feeling good is boot camp. As the instructor, my workouts at camp aren’t intense as they are for the actual campers. I find myself running around between stations and campers rather than actually running and completing stations.
Regardless, camp gets me up in the morning, moving around outside, and then puts me on track to make it to the gym by 7:00 am for my own workout. I also find myself eating and sleeping better as well as being more disciplined throughout the day. OC Boot Camp works!
So, whatever the reason or length of your break from your exercise routine, there is never a better time to get back into a routine. Let boot camp help you do that. All you have to do is sign up and show up…we do the rest and give you non-stop, energetic, effective, fat-burning workouts each morning. You also get to be outdoors and surrounded by other women motivated to stick to their new routine. Whether you are looking to lose weight, improve muscle tone, shed body fat and inches, feel stronger and healthier or just try something new, OC Boot Camp can help you reach your goals.
What are you waiting for?!?! It’s never too late to start break the cycle and get back into the shape you’ve always wanted to be.
Register now…spaces are limited for our upcoming camp program. Let OC Boot Camp help you reach your goals and sculpt the body you’ve always wanted.
We have been changing the lives of thousands of women throughout Orange County for the last 10 years. Come check it out for yourself and see the amazing transformation you can make in just a few short weeks.
More information about Orange County Boot Camp, a fitness boot camp program for women, can be found on our website, www.OCBootCamp.com.
Monday, June 1, 2009
Orange County Boot Camp Fitness Class - Women's Weight Loss Boot Camp Program
Monday, June 1, 2009
From the desk of Dr. John Spencer Ellis and Adventure Boot Camp
Good Monday morning to you. I hope you had a fun weekend.
After many requests, I am creating a Diet Coaching Program for you. The Adventure Boot Camp Diet Club is coming soon.
You will be given comprehensive coaching, recipes, camp discounts and much more. I will be guiding you step-by-step until you reach your goal weight.
And, remember, you receive a 30% discount on Orange County Adventure Boot Camp when you enroll in the mid-season VIBC program. There are only 7 spaces remaining. Sign up now!!! Details are found here.The next OC Adventure Boot Camp begins Monday. Get going...
http://www.ocbootcamp.comThat's it for now.
Be well.
John
PS - I am proud to announce my novel The Compass hits bookstores tomorrow.Check out the official web site. http://www.thecompassbook.com
From the desk of Dr. John Spencer Ellis and Adventure Boot Camp
Good Monday morning to you. I hope you had a fun weekend.
After many requests, I am creating a Diet Coaching Program for you. The Adventure Boot Camp Diet Club is coming soon.
You will be given comprehensive coaching, recipes, camp discounts and much more. I will be guiding you step-by-step until you reach your goal weight.
And, remember, you receive a 30% discount on Orange County Adventure Boot Camp when you enroll in the mid-season VIBC program. There are only 7 spaces remaining. Sign up now!!! Details are found here.The next OC Adventure Boot Camp begins Monday. Get going...
http://www.ocbootcamp.comThat's it for now.
Be well.
John
PS - I am proud to announce my novel The Compass hits bookstores tomorrow.Check out the official web site. http://www.thecompassbook.com
Orange County Fitness and Weight Loss Programs from Adventure Boot Camp and John Spencer Ellis
From the desk of Dr. John Spencer Ellis and Adventure Boot Camp
Here we are… it’s summer. It’s the time to refresh and renew. Your body has to be part of that renewal. I’d like to take just a moment to share some fast, easy and effective tips for getting your body strong, healthy and lean in record time.
Are you ready? Here we go…
1. Switch to organic foods when and where possible. Toxins and chemicals in traditionally grown foods cause inflammation and allergies. Puffy = Added Weight
2. Be consistent with your approach to exercise. All too often, I have seen people slide backwards because of an “on and off” approach to exercise and proper eating.
3. Follow these simple rules to improve sleep quality: create a ritual before you go to bed such a bath, reading, breathing exercises, meditation or gentle stretching; keep your room about 65 degrees and 65% humidity; have your room as dark as possible; remove electronics from your bedroom – the lights AND the electronic waves BOTH inhibit melatonin. Melatonin is what allows you to get to the deepest levels of sleep.
4. Increase Omega 3 in your diet. It is found in cold water fish such as salmon. It can also be found in plants sources such as soy. You can easily supplement Omega 3 in pill form. Omega 3 has so many health benefits; you are crazy not to take advantage of it. Benefits include heart health, brain health, skin health, inflammation reduction and many others. Get going!
5. Get curious! If you don’t have the answers, go get them. Rely on a source you trust and ask all the questions you’ve always wanted to know. I always welcome your questions and comments. You can email me directly at johnspencerellis@gmail.com
I want to make you aware of all the resources that I have created for you to get in the best shape of your life this spring. I’ve been here for you since 1992 and I’m still here to answer your questions and guide you to the highest levels of health and fitness.
Remember, our next Adventure Boot camp 4-week session is coming up fast. Did you know that Adventure Boot Camp is the original boot camp workout program that started the entire fitness boot camp craze around the world? It’s true! It began back in January of 2000. So, you are working with an industry leader and originator. You are in good hands. Your next session begins on June 8th. You can register for your location of choice at http://www.ocbootcamp.com.
Finally, DietGuru is a weight management program that is used by hundreds of people who – not so long ago – used to be a lot heavier. What is their secret? They use Diet Guru to easily acquire the power to take command of their diet. It really couldn’t be any easier. Here is where it all happens… http://www.dietguru.com
Remember, I’m always here to answer your questions and help you discover your ideal health and well-defined body.
Be well,
John
http://www.johnspencerellis.com
PS – Remember, when you get all areas of your life optimized, you experience even greater bliss and fulfillment. The Compass does just that. http://www.thecompass.tv
Here we are… it’s summer. It’s the time to refresh and renew. Your body has to be part of that renewal. I’d like to take just a moment to share some fast, easy and effective tips for getting your body strong, healthy and lean in record time.
Are you ready? Here we go…
1. Switch to organic foods when and where possible. Toxins and chemicals in traditionally grown foods cause inflammation and allergies. Puffy = Added Weight
2. Be consistent with your approach to exercise. All too often, I have seen people slide backwards because of an “on and off” approach to exercise and proper eating.
3. Follow these simple rules to improve sleep quality: create a ritual before you go to bed such a bath, reading, breathing exercises, meditation or gentle stretching; keep your room about 65 degrees and 65% humidity; have your room as dark as possible; remove electronics from your bedroom – the lights AND the electronic waves BOTH inhibit melatonin. Melatonin is what allows you to get to the deepest levels of sleep.
4. Increase Omega 3 in your diet. It is found in cold water fish such as salmon. It can also be found in plants sources such as soy. You can easily supplement Omega 3 in pill form. Omega 3 has so many health benefits; you are crazy not to take advantage of it. Benefits include heart health, brain health, skin health, inflammation reduction and many others. Get going!
5. Get curious! If you don’t have the answers, go get them. Rely on a source you trust and ask all the questions you’ve always wanted to know. I always welcome your questions and comments. You can email me directly at johnspencerellis@gmail.com
I want to make you aware of all the resources that I have created for you to get in the best shape of your life this spring. I’ve been here for you since 1992 and I’m still here to answer your questions and guide you to the highest levels of health and fitness.
Remember, our next Adventure Boot camp 4-week session is coming up fast. Did you know that Adventure Boot Camp is the original boot camp workout program that started the entire fitness boot camp craze around the world? It’s true! It began back in January of 2000. So, you are working with an industry leader and originator. You are in good hands. Your next session begins on June 8th. You can register for your location of choice at http://www.ocbootcamp.com.
Finally, DietGuru is a weight management program that is used by hundreds of people who – not so long ago – used to be a lot heavier. What is their secret? They use Diet Guru to easily acquire the power to take command of their diet. It really couldn’t be any easier. Here is where it all happens… http://www.dietguru.com
Remember, I’m always here to answer your questions and help you discover your ideal health and well-defined body.
Be well,
John
http://www.johnspencerellis.com
PS – Remember, when you get all areas of your life optimized, you experience even greater bliss and fulfillment. The Compass does just that. http://www.thecompass.tv
Tuesday, May 26, 2009
Shape Up for Summer with OC Boot Camp - The LEADING fitness boot camp for women in Orange County - Celebrating 10 years of Changing Lives
Orange County Adventure Boot Camp
Are you tired of working out in the gym, doing the same thing over and over again each week? This time of year, the weather is so nice that is makes it hard to get into the gym and join an indoor fitness class. Well, why not combine your passion for fitness and the outdoors and do both…workout outside!
What better way is there to workout outdoors than to join a boot camp class? Boot camp makes it easy to get the results you need in a fast, fun, effective way. Plus, the early morning schedule allows you to jump start your day and guarantee your workout gets done…5:30 am is the no excuses hour!!
OC Adventure Boot Camp is a fitness boot camp for women designed for all fitness levels, ages, and abilities. We offer jam-packed four week sessions that are guaranteed to get you ready for smaller sizes and slimmer fitting clothes in no time! Our trainers are the most qualified in Orange County and will help you reach your goals the correct way.
Here’s what current boot campers and women like you are saying about OC Boot Camp:
“I started OC ABC in September of 2008 after learning about the program through a friend and current camper. I was very reluctant to join anything called "boot camp" especially since it had been years since I worked out consistently ... and also that it started at 5:30 AM!! After adjusting to the sleep deprivation, I quickly fell in love with the program. Our instructor, Sam, does an excellent job of recommending easier or harder exercises in order to meet each camper's personal fitness level.
I quickly found myself eating better, going to bed early and challenging myself each morning. I have noticed an increase in my strength, as well as my level of endurance. In February of 2009, I completed my first 5K race ... something I never thought would be possible. I love finishing my work-out before my day begins and have even found that I am more energized throughout the day.”
“I have been attending boot camp since September 2008. Taking the OC Adventure Boot Camp has been one of the best decisions I have made in my life. When I started boot camp with Kristi Goldstein in September, my body fat percentage was at 29%, which turns out is not the healthiest! I checked it recently and is now at 19%!!! My arms, legs and generally my whole body feels stronger and looks so much better! One of the best compliments I have received was at the gym when someone commented on how great my form was while doing military-style pushups. I feel so much happier and have so much more energy than I used to! It also feels really great to get your exercise out of the way and not feel guilty about not going to the gym after work. I absolutely love boot camp and have signed up for the whole year. I am super excited and happy that I have taken a choice to live a healthier lifestyle.”
If these women are seeing the results from Orange County Adventure Boot Camp, so can you! We offer four week sessions throughout the year with convenient locations, attendance options, and pricing. You can’t go wrong!
It’s not just about weight loss and looking good…it’s about adopting a healthier, happier lifestyle that will change the way you look and feel on the inside and out!
What are you waiting for?!?! Register now…spaces are limited for our upcoming camp program.
Let OC Boot Camp help you reach your goals and sculpt the body you’ve always wanted. We have been changing the lives of thousands of women throughout Orange County for the last 10 years.
More information about Orange County Boot Camp, a fitness boot camp program for women, can be found on our website, www.OCBootCamp.com.
Are you tired of working out in the gym, doing the same thing over and over again each week? This time of year, the weather is so nice that is makes it hard to get into the gym and join an indoor fitness class. Well, why not combine your passion for fitness and the outdoors and do both…workout outside!
What better way is there to workout outdoors than to join a boot camp class? Boot camp makes it easy to get the results you need in a fast, fun, effective way. Plus, the early morning schedule allows you to jump start your day and guarantee your workout gets done…5:30 am is the no excuses hour!!
OC Adventure Boot Camp is a fitness boot camp for women designed for all fitness levels, ages, and abilities. We offer jam-packed four week sessions that are guaranteed to get you ready for smaller sizes and slimmer fitting clothes in no time! Our trainers are the most qualified in Orange County and will help you reach your goals the correct way.
Here’s what current boot campers and women like you are saying about OC Boot Camp:
“I started OC ABC in September of 2008 after learning about the program through a friend and current camper. I was very reluctant to join anything called "boot camp" especially since it had been years since I worked out consistently ... and also that it started at 5:30 AM!! After adjusting to the sleep deprivation, I quickly fell in love with the program. Our instructor, Sam, does an excellent job of recommending easier or harder exercises in order to meet each camper's personal fitness level.
I quickly found myself eating better, going to bed early and challenging myself each morning. I have noticed an increase in my strength, as well as my level of endurance. In February of 2009, I completed my first 5K race ... something I never thought would be possible. I love finishing my work-out before my day begins and have even found that I am more energized throughout the day.”
“I have been attending boot camp since September 2008. Taking the OC Adventure Boot Camp has been one of the best decisions I have made in my life. When I started boot camp with Kristi Goldstein in September, my body fat percentage was at 29%, which turns out is not the healthiest! I checked it recently and is now at 19%!!! My arms, legs and generally my whole body feels stronger and looks so much better! One of the best compliments I have received was at the gym when someone commented on how great my form was while doing military-style pushups. I feel so much happier and have so much more energy than I used to! It also feels really great to get your exercise out of the way and not feel guilty about not going to the gym after work. I absolutely love boot camp and have signed up for the whole year. I am super excited and happy that I have taken a choice to live a healthier lifestyle.”
If these women are seeing the results from Orange County Adventure Boot Camp, so can you! We offer four week sessions throughout the year with convenient locations, attendance options, and pricing. You can’t go wrong!
It’s not just about weight loss and looking good…it’s about adopting a healthier, happier lifestyle that will change the way you look and feel on the inside and out!
What are you waiting for?!?! Register now…spaces are limited for our upcoming camp program.
Let OC Boot Camp help you reach your goals and sculpt the body you’ve always wanted. We have been changing the lives of thousands of women throughout Orange County for the last 10 years.
More information about Orange County Boot Camp, a fitness boot camp program for women, can be found on our website, www.OCBootCamp.com.
Tuesday, May 19, 2009
Get ready for summer and swimsuit season with OC Boot Camp!!
Orange County Adventure Boot Camp
With summer fast approaching, it can only mean one thing…swimsuit season! Want a fast, fun, effective way to drop pounds and slim down quick and get ready for the surf and sand? Orange County Adventure Boot Camp is your solution!
OC Boot Camp is a fitness boot camp for women designed for all fitness levels, ages, and abilities. We offer jam-packed four week sessions that are guaranteed to get you ready for swimsuit season in no time. Our trainers are the most qualified in Orange County and will help you reach your goals the correct way.
Here’s what current boot campers and women like you are saying about OC Boot Camp:
“This is my second year attending Bootcamp and I just love it! It's really made a difference in my life: I feel much healthier, stronger, and with more energy than ever. It's the only way I can ensure a great workout everyday...and love the fact that someone is guiding me (as well as motivating me) throughout the workouts...it's like having a personal trainer but more affordable!”
“When I think of OC Boot Camp I think of Quality.....from the expert knowledge of my instructor to the service of the operations staff. OC Boot Camp makes it easy to exercise and stay with a program.”
“I always thought I was relatively fit. I ran on a treadmill between 10-12 miles and I thought I was pretty good shape. The OC Boot Camp has made me realize just how out of shape I really was. Since joining OC Boot Camp about 6 months ago, I have toned my arms, legs and abs. I have never hurt so good before. I have found muscles I never knew I had. My stomach is getting flatter and my under arm flags are disappearing. I look forward each morning to getting up, being outside and getting fit. These instructors make getting up at 4:30 worth it!”
If these women are seeing the results from Orange County Adventure Boot Camp, so can you! We offer four week sessions throughout the year with convenient locations, attendance options, and pricing. You can’t go wrong!
What are you waiting for?!?! Register now…spaces are limited for our upcoming camp program. Swimsuit season is just around the corner. Don’t be caught unprepared. Let OC Boot Camp help you reach your goals and sculpt the body you’ve always wanted.
We have been changing the lives of thousands of women throughout Orange County for the last 10 years. Come check it out for yourself and see the amazing transformation you can make in just a few short weeks.
More information about Orange County Boot Camp, a fitness boot camp program for women, can be found on our website, www.OCBootCamp.com.
With summer fast approaching, it can only mean one thing…swimsuit season! Want a fast, fun, effective way to drop pounds and slim down quick and get ready for the surf and sand? Orange County Adventure Boot Camp is your solution!
OC Boot Camp is a fitness boot camp for women designed for all fitness levels, ages, and abilities. We offer jam-packed four week sessions that are guaranteed to get you ready for swimsuit season in no time. Our trainers are the most qualified in Orange County and will help you reach your goals the correct way.
Here’s what current boot campers and women like you are saying about OC Boot Camp:
“This is my second year attending Bootcamp and I just love it! It's really made a difference in my life: I feel much healthier, stronger, and with more energy than ever. It's the only way I can ensure a great workout everyday...and love the fact that someone is guiding me (as well as motivating me) throughout the workouts...it's like having a personal trainer but more affordable!”
“When I think of OC Boot Camp I think of Quality.....from the expert knowledge of my instructor to the service of the operations staff. OC Boot Camp makes it easy to exercise and stay with a program.”
“I always thought I was relatively fit. I ran on a treadmill between 10-12 miles and I thought I was pretty good shape. The OC Boot Camp has made me realize just how out of shape I really was. Since joining OC Boot Camp about 6 months ago, I have toned my arms, legs and abs. I have never hurt so good before. I have found muscles I never knew I had. My stomach is getting flatter and my under arm flags are disappearing. I look forward each morning to getting up, being outside and getting fit. These instructors make getting up at 4:30 worth it!”
If these women are seeing the results from Orange County Adventure Boot Camp, so can you! We offer four week sessions throughout the year with convenient locations, attendance options, and pricing. You can’t go wrong!
What are you waiting for?!?! Register now…spaces are limited for our upcoming camp program. Swimsuit season is just around the corner. Don’t be caught unprepared. Let OC Boot Camp help you reach your goals and sculpt the body you’ve always wanted.
We have been changing the lives of thousands of women throughout Orange County for the last 10 years. Come check it out for yourself and see the amazing transformation you can make in just a few short weeks.
More information about Orange County Boot Camp, a fitness boot camp program for women, can be found on our website, www.OCBootCamp.com.
Monday, May 11, 2009
VIBC Mid Year Specail now available - SAVE 30%
For the first time ever, we are offering a mid-year VIBC special. At the beginning of the year, we offer the VIBC (Very Important Boot Camper) special which allows you to register at a discounted rate. We are now offering that special again to those of you who may have missed out or joined us later in the year.
To learn more about the program, go to this page on our site: http://www.ocbootcamp.com/40-percent-off-orange-county-adventure-boot-camp.html.
We only have 21 more spaces available…so if interested, register sooner than later!!
www.OCBootCamp.com
To learn more about the program, go to this page on our site: http://www.ocbootcamp.com/40-percent-off-orange-county-adventure-boot-camp.html.
We only have 21 more spaces available…so if interested, register sooner than later!!
www.OCBootCamp.com
Monday, May 4, 2009
Mid-year VIBC Special
OC Boot Camp will be offering a mid-year VIBC special to save campers money for the remainder of the year. Starting today, we will open registration for all the remaining 2009 camps running June through December. These remaining camp sessions will be 30% off regular price.
The camp breakdown is as follows:
Total cost of 5 day camps (June-Dec): $1494.00
VIBC Savings 30%: -$ 449.00
Your total VIBC cost: $1045.00
If interested in registering for this special VIBC mid-year rate, visit our website, www.OCBootCamp.com.
The camp breakdown is as follows:
Total cost of 5 day camps (June-Dec): $1494.00
VIBC Savings 30%: -$ 449.00
Your total VIBC cost: $1045.00
If interested in registering for this special VIBC mid-year rate, visit our website, www.OCBootCamp.com.
Thursday, April 30, 2009
The Biggest Loser Contestants Praise New Ladera Ranch Trainer Mark Barriere
BEFORE
AFTERHere is what Phil and Amy had to say about new Ladera Ranch trainer Mark Barriere:
"Mark Barriere is an extremely experienced and professional trainer, he trains some of the most accomplished trainers in the industry. When we came home form the Biggest Loser Ranch he was there to guide us through the process and give us sensible workout routines, nutrition advice, and practical tips to make sure we reached our goals fot the Biggest Loser Finale. He was always available to assist us and help motivate us. We would reccommend Mark to any of our friends and family! He is a great guy!"
Amy and Phil Parham
Biggest Loser
Amy and Phil Parham
Biggest Loser
Here's What Campers Are Saying About OC Boot Camp
A few OC Boot Campers talk about their recent experiences at boot camp...
This is my second year attending Bootcamp and just love it! It's really made a difference in my life: I feel much healthier, stronger, and with more energy than ever. It's the only way I can ensure a great workout everyday...and love the fact that someone is guiding me (as well as motivating me) throughout the workouts...it's like having a personal trainer but more affordable!
Roy Khoury at the Aliso Viejo Camp provides varying workouts that are addicting. We look forward to what each day will bring. Roy truly cares about each woman in the camp and is always encouraging each of us to do the best we can. For anyone that is worried about not being able to keep up or that they might not be good enough, Roy always is looking for ways to modify a specific exercise to each person's needs. He cares about our soreness and is always making sure to keep it safe to avoid injuries. It is NEVER boring at one of Roy's sessions. He keeps it fun but also brings a maturity to his responsibility and even as older women we feel totally comfortable under his guidance and care. He will not hesitate to answer any question we might throw at him. You know you have found a good fit for an exercise routine when you can keep it up morning after morning, session after session and look forward to the next one.
- Theresa Nelson
I have been doing boot camp in Huntington Beach with Samantha for over a year now. I have lost inches and have noticed a change in my body shape and strength. If it wasn't for the support and kindness of Samantha I would not have joined for my second year. She is such a caring person and helps you through any stage and level of activity you are capable of and constantly encourages you to take it to the next level with her endless ideas to get you their. She mixes things up so camp is never boring. Her support and kindness has helped me through my journey for weight loss and because of her has made me a stronger person. I never in my life thought I would enjoy getting up at 4:30 in the morning to exercise.Signed,
A happy camper
What can I say! OCABC has made such a difference in my life. I started in Feb of 2007...lost 25 lbs in the first 6 months! Ttoday I am firm, fit & have more energy than I did when I was 25! For a 45 year old grandmother...that says a lot. Sam (our instructor) is sensitive, caring & gives a GREAT workout. I love it!
When I think of OC Boot Camp I think of Quality.....from the expert knowledge of my instructor (Mark) to the service of the operations staff (Samantha). OC Boot Camp makes it easy to exercise and stay with a program.
I always thought I was relatively fit. I ran on a treadmill between 10-12 miles and I thought I was pretty good shape. The OC Boot Camp has made me realize just how out of shape I really was. Since joining OC Boot Camp about 6 months ago, I have toned my arms, legs and abs. I have never hurt so good before. I have found muscles I never new I had. My stomach is getting flatter and my under arm flags are disappearing. I look forward each morning to getting up, being outside and getting fit. These instructors make getting up at 4:30 worth it!
-Diann Buckingham
I started OC ABC in September of 2008 after learning about the program through a friend and current camper. I was very reluctant to join anything called "boot camp" especially since it had been years since I worked out consistently ... and also that it started at 5:30 AM!! After adjusting to the sleep deprivation, I quickly fell in love with the program. Our instructor, Sam, does an excellent job of recommending easier or harder exercises in order to meet each camper's personal fitness level.
I quickly found myself eating better, going to bed early and challenging myself each morning. I have noticed an increase in my strength, as well as my level of endurance. In February of 2009, I completed my first 5K race ... something I never thought would be possible. I love finishing my work-out before my day begins and have even found that I am more energized throughout the day.
Annie Huhnerkoch, 27
Corona del Mar
I have been attending boot camp since September 2008. Taking the OC Adventure Boot Camp has been one of the best decisions I have made in my life. When I started boot camp with Kristi Goldstein in September, my body fat percentage was at 29%, which turns out is not the healthiest! I checked it recently and is now at 19%!!! My arms, legs and generally my whole body feels stronger and looks so much better! One of the best compliments I have received was at the gym when someone commented on how great my form was while doing military-style pushups. I feel so much happier and have so much more energy than I used to! It also feels really great to get your exercise out of the way and not feel guilty about not going to the gym after work. I absolutely love boot camp and have signed up for the whole year. I am super excited and happy that I have taken a choice to live a healthier lifestyle.
-Virginia, Tustin Ranch
OC Boot Camp made a real difference in my life. Having a baby in my late thirties and running my own business in the same time it's a lot of fun but it comes with a lot of challenges and hard work also.
Body after baby ?! Well, in my case that meant extra 20 pounds, out of shape, out of "proportion", back pain, shoulder pain and very limited movements (lot of computer work). I felt like I was trapped in somebody else's body. I was busy 24/7 and to find some time to myself just seemed impossible ... Than I came across OC Boot Camp's ad ...That's it! Just what I need! Just what I want! It fits perfectly into my schedule!
Meeting Samantha on my very first evaluation was a real pleasure. After meeting with her I was even more enthusiastic and I couldn't wait to start my first boot camp session. Thank you Samantha :)
I am a happy camper for 3 months now. The back pain and shoulder pain are gone. I feel great, my energy level is way up and the bonus: the healthy and positive environment with all the nice ladies that I've met, not to mention our very knowledgeable (and funny) instructor. Roy, you are The Best! Thanks for all the challenges and hard work you are giving us. You made sure I discovered some muscles in my body that I never new existed :-) I will keep coming back for more "torture" and more challenges :-)
Thank you OC Boot Camp. Thank you fellow campers. I am really happy you became part of my life. And my family is happy too :-)
Marta, Aliso Viejo
When I started boot camp in Huntington Beach with Sam as my instructor, it was really just to get one of my friends off my back who had been nagging me to join her for some time...that was 9 months and 7 boot camps ago. I have since January become a paid up annual subscriber and have missed only a couple of days due to illness or injury. Boot camp has literally become addictive and is like a tonic.
Boot camp has become part of my daily routine, just like showering or brushing my teeth and the bonus is by 6.30am my exercise programme is over and no matter how pear-shaped my day goes, it can never interfere with my exercise plan.
With Samantha's constant guidance, instruction and expertise, I have become fitter now than I have been since my teens and have more energy and strength to deal with the demands of being a full time mother with a part time job. It is such an inspiring programme with no two days alike therefore there is never a chance to ever get bored with the programme.
In my whole adult life I have never stuck to an exercise programme for longer than a few weeks and I am so proud of the fact that I am still here 9 months later and managed to get through a winter of dark mornings and really cold temperatures...the fact that during my week off I am lying there twiddling my thumbs at 5 o'clock must mean something!
Boot camp is fantastic and I wouldn't sacrifice it for a thing.
Kirsten Classen, Costa Mesa.
I just want everyone to know what an enlightening experience this boot camp class can be for anyone…especially if you are in a rut as we all have been at one point or another and not happy with ourselves, but tend to just complain about it. Well, I finally after 2 years of having a gym membership and not going all (I am a working mother of 4 kids with a million other priorities that didn’t include me being anywhere near the top) I decided to take this class on a push from a friend. It was going to be a long month getting up earlier than normal, ( remember I have lunches to prepare, school work to sign, and still get to work on time) but right away it was invigorating, I was able to go at my own pace, but yet push myself. I had more energy and felt stronger and more motivated than when I had more time to sleep. It was the one thing I could do for myself, after the first session, (I made it to everyday of the 5 day class for the month) I signed up for another session, everyone noticed the change, not just physically but in my overall spirit. I have never written one of these before, but I have been inspired and feel healthier and happier in my everyday life and I am as fit as I was 10 years ago. Last but not least, Sam is the instructor and she is amazingly supportive to the group and generously encouraging of each individual. She is why there are so many regulars in the class. I have been going to the class a full year now and recommend it to anyone who needs a jump start to something positive.
A very satisfied boot camper in Huntington Beach,
Age 41
I am so grateful to my husband for letting my sign up for an entire year a boot camp! When I started boot camp I was the heaviest I’ve ever been. It really started affecting my self-esteem, my energy (and I have three little boys), and left me feeling a little depressed with no hope. I was really struggling with the motivation to start working out again.
I’m not a morning person and I was really concerned if I would be able to get up to do a boot camp at 5:30 a.m. and was extremely intimidated with running. Prior to boot camp I couldn’t even run 1/8th of mile without needing to stop. Nine weeks later, I’ve completed two camps and have ran up to two miles!
I love working out with a group of women, the variety of routines, and getting home at 6:45 a.m. having completed a great workout while my family is just beginning to crawl out of bed.
To date, I have dropped 3% in body fat, 12 inches, and 7.5 pounds. Even more exciting for me, I got back into my favorite David Kahn jeans!! I can feel the difference in my clothes and friends and neighbors are beginning to see the difference and extending their compliments.
Kristi is an excellent trainer, extremely knowledgeable and along with John’s nutrition class, has really helped teach me more about nutrition and eating balanced meals.
I am now gaining back my self-confidence and am excited about my future boot camps and seeing continued weight loss and being healthy!
-Tustin Ranch Boot Camper
This is my second year attending Bootcamp and just love it! It's really made a difference in my life: I feel much healthier, stronger, and with more energy than ever. It's the only way I can ensure a great workout everyday...and love the fact that someone is guiding me (as well as motivating me) throughout the workouts...it's like having a personal trainer but more affordable!
Roy Khoury at the Aliso Viejo Camp provides varying workouts that are addicting. We look forward to what each day will bring. Roy truly cares about each woman in the camp and is always encouraging each of us to do the best we can. For anyone that is worried about not being able to keep up or that they might not be good enough, Roy always is looking for ways to modify a specific exercise to each person's needs. He cares about our soreness and is always making sure to keep it safe to avoid injuries. It is NEVER boring at one of Roy's sessions. He keeps it fun but also brings a maturity to his responsibility and even as older women we feel totally comfortable under his guidance and care. He will not hesitate to answer any question we might throw at him. You know you have found a good fit for an exercise routine when you can keep it up morning after morning, session after session and look forward to the next one.
- Theresa Nelson
I have been doing boot camp in Huntington Beach with Samantha for over a year now. I have lost inches and have noticed a change in my body shape and strength. If it wasn't for the support and kindness of Samantha I would not have joined for my second year. She is such a caring person and helps you through any stage and level of activity you are capable of and constantly encourages you to take it to the next level with her endless ideas to get you their. She mixes things up so camp is never boring. Her support and kindness has helped me through my journey for weight loss and because of her has made me a stronger person. I never in my life thought I would enjoy getting up at 4:30 in the morning to exercise.Signed,
A happy camper
What can I say! OCABC has made such a difference in my life. I started in Feb of 2007...lost 25 lbs in the first 6 months! Ttoday I am firm, fit & have more energy than I did when I was 25! For a 45 year old grandmother...that says a lot. Sam (our instructor) is sensitive, caring & gives a GREAT workout. I love it!
When I think of OC Boot Camp I think of Quality.....from the expert knowledge of my instructor (Mark) to the service of the operations staff (Samantha). OC Boot Camp makes it easy to exercise and stay with a program.
I always thought I was relatively fit. I ran on a treadmill between 10-12 miles and I thought I was pretty good shape. The OC Boot Camp has made me realize just how out of shape I really was. Since joining OC Boot Camp about 6 months ago, I have toned my arms, legs and abs. I have never hurt so good before. I have found muscles I never new I had. My stomach is getting flatter and my under arm flags are disappearing. I look forward each morning to getting up, being outside and getting fit. These instructors make getting up at 4:30 worth it!
-Diann Buckingham
I started OC ABC in September of 2008 after learning about the program through a friend and current camper. I was very reluctant to join anything called "boot camp" especially since it had been years since I worked out consistently ... and also that it started at 5:30 AM!! After adjusting to the sleep deprivation, I quickly fell in love with the program. Our instructor, Sam, does an excellent job of recommending easier or harder exercises in order to meet each camper's personal fitness level.
I quickly found myself eating better, going to bed early and challenging myself each morning. I have noticed an increase in my strength, as well as my level of endurance. In February of 2009, I completed my first 5K race ... something I never thought would be possible. I love finishing my work-out before my day begins and have even found that I am more energized throughout the day.
Annie Huhnerkoch, 27
Corona del Mar
I have been attending boot camp since September 2008. Taking the OC Adventure Boot Camp has been one of the best decisions I have made in my life. When I started boot camp with Kristi Goldstein in September, my body fat percentage was at 29%, which turns out is not the healthiest! I checked it recently and is now at 19%!!! My arms, legs and generally my whole body feels stronger and looks so much better! One of the best compliments I have received was at the gym when someone commented on how great my form was while doing military-style pushups. I feel so much happier and have so much more energy than I used to! It also feels really great to get your exercise out of the way and not feel guilty about not going to the gym after work. I absolutely love boot camp and have signed up for the whole year. I am super excited and happy that I have taken a choice to live a healthier lifestyle.
-Virginia, Tustin Ranch
OC Boot Camp made a real difference in my life. Having a baby in my late thirties and running my own business in the same time it's a lot of fun but it comes with a lot of challenges and hard work also.
Body after baby ?! Well, in my case that meant extra 20 pounds, out of shape, out of "proportion", back pain, shoulder pain and very limited movements (lot of computer work). I felt like I was trapped in somebody else's body. I was busy 24/7 and to find some time to myself just seemed impossible ... Than I came across OC Boot Camp's ad ...That's it! Just what I need! Just what I want! It fits perfectly into my schedule!
Meeting Samantha on my very first evaluation was a real pleasure. After meeting with her I was even more enthusiastic and I couldn't wait to start my first boot camp session. Thank you Samantha :)
I am a happy camper for 3 months now. The back pain and shoulder pain are gone. I feel great, my energy level is way up and the bonus: the healthy and positive environment with all the nice ladies that I've met, not to mention our very knowledgeable (and funny) instructor. Roy, you are The Best! Thanks for all the challenges and hard work you are giving us. You made sure I discovered some muscles in my body that I never new existed :-) I will keep coming back for more "torture" and more challenges :-)
Thank you OC Boot Camp. Thank you fellow campers. I am really happy you became part of my life. And my family is happy too :-)
Marta, Aliso Viejo
When I started boot camp in Huntington Beach with Sam as my instructor, it was really just to get one of my friends off my back who had been nagging me to join her for some time...that was 9 months and 7 boot camps ago. I have since January become a paid up annual subscriber and have missed only a couple of days due to illness or injury. Boot camp has literally become addictive and is like a tonic.
Boot camp has become part of my daily routine, just like showering or brushing my teeth and the bonus is by 6.30am my exercise programme is over and no matter how pear-shaped my day goes, it can never interfere with my exercise plan.
With Samantha's constant guidance, instruction and expertise, I have become fitter now than I have been since my teens and have more energy and strength to deal with the demands of being a full time mother with a part time job. It is such an inspiring programme with no two days alike therefore there is never a chance to ever get bored with the programme.
In my whole adult life I have never stuck to an exercise programme for longer than a few weeks and I am so proud of the fact that I am still here 9 months later and managed to get through a winter of dark mornings and really cold temperatures...the fact that during my week off I am lying there twiddling my thumbs at 5 o'clock must mean something!
Boot camp is fantastic and I wouldn't sacrifice it for a thing.
Kirsten Classen, Costa Mesa.
I just want everyone to know what an enlightening experience this boot camp class can be for anyone…especially if you are in a rut as we all have been at one point or another and not happy with ourselves, but tend to just complain about it. Well, I finally after 2 years of having a gym membership and not going all (I am a working mother of 4 kids with a million other priorities that didn’t include me being anywhere near the top) I decided to take this class on a push from a friend. It was going to be a long month getting up earlier than normal, ( remember I have lunches to prepare, school work to sign, and still get to work on time) but right away it was invigorating, I was able to go at my own pace, but yet push myself. I had more energy and felt stronger and more motivated than when I had more time to sleep. It was the one thing I could do for myself, after the first session, (I made it to everyday of the 5 day class for the month) I signed up for another session, everyone noticed the change, not just physically but in my overall spirit. I have never written one of these before, but I have been inspired and feel healthier and happier in my everyday life and I am as fit as I was 10 years ago. Last but not least, Sam is the instructor and she is amazingly supportive to the group and generously encouraging of each individual. She is why there are so many regulars in the class. I have been going to the class a full year now and recommend it to anyone who needs a jump start to something positive.
A very satisfied boot camper in Huntington Beach,
Age 41
I am so grateful to my husband for letting my sign up for an entire year a boot camp! When I started boot camp I was the heaviest I’ve ever been. It really started affecting my self-esteem, my energy (and I have three little boys), and left me feeling a little depressed with no hope. I was really struggling with the motivation to start working out again.
I’m not a morning person and I was really concerned if I would be able to get up to do a boot camp at 5:30 a.m. and was extremely intimidated with running. Prior to boot camp I couldn’t even run 1/8th of mile without needing to stop. Nine weeks later, I’ve completed two camps and have ran up to two miles!
I love working out with a group of women, the variety of routines, and getting home at 6:45 a.m. having completed a great workout while my family is just beginning to crawl out of bed.
To date, I have dropped 3% in body fat, 12 inches, and 7.5 pounds. Even more exciting for me, I got back into my favorite David Kahn jeans!! I can feel the difference in my clothes and friends and neighbors are beginning to see the difference and extending their compliments.
Kristi is an excellent trainer, extremely knowledgeable and along with John’s nutrition class, has really helped teach me more about nutrition and eating balanced meals.
I am now gaining back my self-confidence and am excited about my future boot camps and seeing continued weight loss and being healthy!
-Tustin Ranch Boot Camper
Wednesday, April 29, 2009
Sneak Peaks at the Adventure Boot Camp Cook Book
April 29, 2009
From the desk of Dr. John Spencer Ellis
Good day to you! Make it productive and filled with laughter.
As promised, here are two complimentary recipes from the NEW Adventure Boot Camp Cook Book.
Grilled Vegetable Quesadillas
Yields 4 servings
2 cups grilled assorted vegetables (See Grilled Balsamic Grilled Vegetables recipe)
1 cup low fat shredded Monterrey Jack, cheddar or pepper jack cheese
1 sliced green onion
Cilantro leaves
Nonstick cooking spray
4 whole wheat tortillas
Spray nonstick cooking spray in heavy frying pan and heat pan on medium high heat. Place tortilla in pan and layer with ½ of cheese and grilled vegetables. Top with sliced green onions and cilantro leaves. Place second tortilla on top of first. Once cheese is melted and tortilla is browned, carefully flip and brown second side. Once second side is brown, remove from pan. Allow cheese to set about 1 minute before cutting into quarters. Serve 2 pieces of quesadilla with your favorite low fat salsa.
Nutritional Information
Calories 218.6
Fat 5.3 grams
Carbohydrates 32.7 grams
Protein 14.1 grams
_____________________________________________________________________________
Shredded Chicken and Mango Wraps
Yields 8 servings
1 cup small diced peeled mango
1 cup small diced Roma tomatoes
¼ cup diced red bell pepper
¼ cup diced red onion
¼ chopped fresh cilantro
2 tablespoons fresh lemon juice
½ teaspoon salt
Black pepper to taste
8 fat free flour tortillas (or whole wheat)
3 cups shredded cooked chicken (can use skinless rotisserie chicken, if desired)
½ cup low fat sour cream
1 cup shredded red cabbage
1 cup shredded or matchstick carrots
Combine mango, tomato, peppers, onions, cilantro lemon juice, salt and pepper. Spread 1 tablespoon sour cream over each tortilla. Evenly spread shredded chicken over tortilla. Top each with about 2 ounces mango mixture and small amount of shredded cabbage and carrots. Roll up tortillas. Slice in the diagonal for presenting.
Nutritional Information
Calories 245
Fat 3.9 grams
Protein 20.2 grams
Carbohydrates 32 grams
______________________________________________________________________________
These are just two of the healthy and tasty recipes from the NEW Adventure Boot Camp Cook Book.
You can get the entire cook book right now! Check it out!
http://www.ocbootcamp.com/adventure-boot-camp-cook-book.html
Remember, our complimentary event this Saturday, May 2 in Newport Beach.
If you haven’t yet registered for The Lifestyle Designers LIVE, now is the time. At the time I’m writing this note, there are only 9 seats remaining. Be prepared to enjoy a day of laughter, fun, information and life enhancing information.
Register right now! Make sure each of your friends register independently. We must keep an appropriate count of attendees.
That’s it for now.
Be well!
John
PS- My new novel of The Compass hits book stores on June 2.
Help me get it on the New York Times Best Sellers List. http://www.thecompass.tv/
From the desk of Dr. John Spencer Ellis
Good day to you! Make it productive and filled with laughter.
As promised, here are two complimentary recipes from the NEW Adventure Boot Camp Cook Book.
Grilled Vegetable Quesadillas
Yields 4 servings
2 cups grilled assorted vegetables (See Grilled Balsamic Grilled Vegetables recipe)
1 cup low fat shredded Monterrey Jack, cheddar or pepper jack cheese
1 sliced green onion
Cilantro leaves
Nonstick cooking spray
4 whole wheat tortillas
Spray nonstick cooking spray in heavy frying pan and heat pan on medium high heat. Place tortilla in pan and layer with ½ of cheese and grilled vegetables. Top with sliced green onions and cilantro leaves. Place second tortilla on top of first. Once cheese is melted and tortilla is browned, carefully flip and brown second side. Once second side is brown, remove from pan. Allow cheese to set about 1 minute before cutting into quarters. Serve 2 pieces of quesadilla with your favorite low fat salsa.
Nutritional Information
Calories 218.6
Fat 5.3 grams
Carbohydrates 32.7 grams
Protein 14.1 grams
_____________________________________________________________________________
Shredded Chicken and Mango Wraps
Yields 8 servings
1 cup small diced peeled mango
1 cup small diced Roma tomatoes
¼ cup diced red bell pepper
¼ cup diced red onion
¼ chopped fresh cilantro
2 tablespoons fresh lemon juice
½ teaspoon salt
Black pepper to taste
8 fat free flour tortillas (or whole wheat)
3 cups shredded cooked chicken (can use skinless rotisserie chicken, if desired)
½ cup low fat sour cream
1 cup shredded red cabbage
1 cup shredded or matchstick carrots
Combine mango, tomato, peppers, onions, cilantro lemon juice, salt and pepper. Spread 1 tablespoon sour cream over each tortilla. Evenly spread shredded chicken over tortilla. Top each with about 2 ounces mango mixture and small amount of shredded cabbage and carrots. Roll up tortillas. Slice in the diagonal for presenting.
Nutritional Information
Calories 245
Fat 3.9 grams
Protein 20.2 grams
Carbohydrates 32 grams
______________________________________________________________________________
These are just two of the healthy and tasty recipes from the NEW Adventure Boot Camp Cook Book.
You can get the entire cook book right now! Check it out!
http://www.ocbootcamp.com/adventure-boot-camp-cook-book.html
Remember, our complimentary event this Saturday, May 2 in Newport Beach.
If you haven’t yet registered for The Lifestyle Designers LIVE, now is the time. At the time I’m writing this note, there are only 9 seats remaining. Be prepared to enjoy a day of laughter, fun, information and life enhancing information.
Register right now! Make sure each of your friends register independently. We must keep an appropriate count of attendees.
That’s it for now.
Be well!
John
PS- My new novel of The Compass hits book stores on June 2.
Help me get it on the New York Times Best Sellers List. http://www.thecompass.tv/
Thursday, April 23, 2009
Orange County Boot Camp for Women ~ April 27-May 22nd camp session
Thursday, April 23, 2009
A message from the desk of Dr. John Spencer Ellis
Hello and good day to you!
Here’s a short message to enhance your life and keep you informed about upcoming events.
First, I want to thank ALL OF YOU who came out to our special Saturday Adventure Boot Camp. We had a huge turnout and everyone had fun. I will have photos and video posted online very soon!
I wanted to share a simple concept with you that will help you ACHIEVE ANY GOAL you have in life.
It’s real simple… here we go! You cannot have internal conflict in your goals and beliefs.
Examples:
You cannot have a goal of a fit body, and also have a belief that exercise is hard work.
You cannot attain a large amount of wealth if you think wealthy people are selfish. If you really think that, why would you ever want to be wealthy?
You cannot have a successful relationship if you think a relationship doesn’t allow you to become “more of a person” than you are without it.
You cannot make wise food choices to enhance your health if you also tell yourself that healthy foods are not tasty.
So, in short, pause for a moment and assess. Do you have any conflicting beliefs or values which hold you back? If you find they exist, get to the root of the negative believe and learn why the conflict exists. Once you do, you will quickly find yourself moving towards your goals with a smile on your face. I can coach you on these challenges and goals with The Compass Coaching Program.
The Next Orange County Adventure Boot Camp begins on Monday, April 27. Yes, that is this coming Monday!
I spoke with two ladies at our Saturday camp and they told me how they BOTH lost 15 pounds of fat with Adventure Boot Camp. Good for you ladies! Way to go!
Hey, it’s warm and beautiful outside! Quit hiding your arms and legs. Make them firm and hot……… and then strut it!
Now is the time.
And, remember, we now have a Ladera Ranch location to better serve you. Spaces are going quickly. Make it happen. http://www.ocbootcamp.com
And, finally, I want to personally invite you and a friend to attend The Lifestyle Designers LIVE event in Newport Beach on Saturday, May 2. It’s all about your home and body! Join Kelli Ellis and me for 4 hours of life changing information.
Kelli is a celebrity interior designer from HGTV (Take Over My Makeover), TLC (Clean Sweep) and Bravo (The Real Housewives). She will teach you how to make over your home for pennies on the dollar. You’ll learn how to make your home into your haven. Your home will be more functional and beautiful, which, in turn, will make you more successful in all areas of life.
http://www.thelifestyledesigners.net
I will teach you how all of my secrets for fat loss, sculpted abs, and a body ready for summer.
Bring your friends and have a blast.
Enjoy your day.
Be well!
John
PS – Remember, the new Adventure Boot Camp Cook Book is here!http://www.ocbootcamp.com/adventure-boot-camp-cook-book.html
A message from the desk of Dr. John Spencer Ellis
Hello and good day to you!
Here’s a short message to enhance your life and keep you informed about upcoming events.
First, I want to thank ALL OF YOU who came out to our special Saturday Adventure Boot Camp. We had a huge turnout and everyone had fun. I will have photos and video posted online very soon!
I wanted to share a simple concept with you that will help you ACHIEVE ANY GOAL you have in life.
It’s real simple… here we go! You cannot have internal conflict in your goals and beliefs.
Examples:
You cannot have a goal of a fit body, and also have a belief that exercise is hard work.
You cannot attain a large amount of wealth if you think wealthy people are selfish. If you really think that, why would you ever want to be wealthy?
You cannot have a successful relationship if you think a relationship doesn’t allow you to become “more of a person” than you are without it.
You cannot make wise food choices to enhance your health if you also tell yourself that healthy foods are not tasty.
So, in short, pause for a moment and assess. Do you have any conflicting beliefs or values which hold you back? If you find they exist, get to the root of the negative believe and learn why the conflict exists. Once you do, you will quickly find yourself moving towards your goals with a smile on your face. I can coach you on these challenges and goals with The Compass Coaching Program.
The Next Orange County Adventure Boot Camp begins on Monday, April 27. Yes, that is this coming Monday!
I spoke with two ladies at our Saturday camp and they told me how they BOTH lost 15 pounds of fat with Adventure Boot Camp. Good for you ladies! Way to go!
Hey, it’s warm and beautiful outside! Quit hiding your arms and legs. Make them firm and hot……… and then strut it!
Now is the time.
And, remember, we now have a Ladera Ranch location to better serve you. Spaces are going quickly. Make it happen. http://www.ocbootcamp.com
And, finally, I want to personally invite you and a friend to attend The Lifestyle Designers LIVE event in Newport Beach on Saturday, May 2. It’s all about your home and body! Join Kelli Ellis and me for 4 hours of life changing information.
Kelli is a celebrity interior designer from HGTV (Take Over My Makeover), TLC (Clean Sweep) and Bravo (The Real Housewives). She will teach you how to make over your home for pennies on the dollar. You’ll learn how to make your home into your haven. Your home will be more functional and beautiful, which, in turn, will make you more successful in all areas of life.
http://www.thelifestyledesigners.net
I will teach you how all of my secrets for fat loss, sculpted abs, and a body ready for summer.
Bring your friends and have a blast.
Enjoy your day.
Be well!
John
PS – Remember, the new Adventure Boot Camp Cook Book is here!http://www.ocbootcamp.com/adventure-boot-camp-cook-book.html
Wednesday, April 8, 2009
New OC Boot Camp Location ~ Ladera Ranch ~ taught by Biggest Loser trainer
Orange County Adventure Boot Camp is excited to announce our newest camp location, Ladera Ranch. Orange County women now have another convenient location to attend their morning fitness boot camp workout. The camp will meet from 5:30-6:30 am at Oso Grande Elementary School. This camp will serve the women of Ladera Ranch, Mission Viejo, Coto de Caza, and the surrounding areas.
We are also excited to announce the newest member of our staff, Mark Barriere. He is the former Director of Education and Dean of Fitness for 24 Hour Fitness and Apex Fitness. Mark’s job responsibilities included developing and facilitating NBC’s Biggest Loser two-day Home Visits for voted off contestants, which included an overall assessment, kitchen assessment, grocery store visit, indoor and outdoor workouts, bodybugg program review, and lifestyle coaching. Mark and his team of National Educators also developed the fitness curriculum for the company, certifying over 4000 -7000 trainers a year nationally. He and his team also assisted in developing Group X programs and facilitated continuing education workshops on various topics including nutrition, exercise, program design, bodybugg, and program adherence for members and 24 Hour Fitness employees.
OC Boot Camp is now accepting registration for the upcoming camp session which runs April 27-May 22nd. You can visit www.OCBootCamp.com or call 949-713-5319 x 211 for more information or to complete registration.
Your time to get fit, healthy, and happy is now! See you at camp!
We are also excited to announce the newest member of our staff, Mark Barriere. He is the former Director of Education and Dean of Fitness for 24 Hour Fitness and Apex Fitness. Mark’s job responsibilities included developing and facilitating NBC’s Biggest Loser two-day Home Visits for voted off contestants, which included an overall assessment, kitchen assessment, grocery store visit, indoor and outdoor workouts, bodybugg program review, and lifestyle coaching. Mark and his team of National Educators also developed the fitness curriculum for the company, certifying over 4000 -7000 trainers a year nationally. He and his team also assisted in developing Group X programs and facilitated continuing education workshops on various topics including nutrition, exercise, program design, bodybugg, and program adherence for members and 24 Hour Fitness employees.
OC Boot Camp is now accepting registration for the upcoming camp session which runs April 27-May 22nd. You can visit www.OCBootCamp.com or call 949-713-5319 x 211 for more information or to complete registration.
Your time to get fit, healthy, and happy is now! See you at camp!
Monday, April 6, 2009
Orange County Fitness and Weight Loss Programs from Adventure Boot Camp and John Spencer Ellis
Orange County Fitness and Weight Loss Programs from Adventure Boot Camp and John Spencer Ellis
From the desk of Dr. John Spencer Ellis and Adventure Boot Camp
Here we are… it’s spring. It’s the time to refresh and renew. Your body has to be part of that renewal. I’d like to take just a moment to share some fast, easy and effective tips for getting your body strong, healthy and lean in record time. Are you ready? Here we go…
1. Switch to organic foods when and where possible. Toxins and chemicals in traditionally grown foods cause inflammation and allergies. Puffy = Added Weight
2. Be consistent with your approach to exercise. All too often, I have seen people slide backwards because of an “on and off” approach to exercise and proper eating.
3. Follow these simple rules to improve sleep quality: create a ritual before you go to bed such a bath, reading, breathing exercises, meditation or gentle stretching; keep your room about 65 degrees and 65% humidity; have your room as dark as possible; remove electronics from your bedroom – the lights AND the electronic waves BOTH inhibit melatonin. Melatonin is what allows you to get to the deepest levels of sleep.
4. Increase Omega 3 in your diet. It is found in cold water fish such as salmon. It can also be found in plants sources such as soy. You can easily supplement Omega 3 in pill form. Omega 3 has so many health benefits; you are crazy not to take advantage of it. Benefits include heart health, brain health, skin health, inflammation reduction and many others. Get going!
5. Get curious! If you don’t have the answers, go get them. Rely on a source you trust and ask all the questions you’ve always wanted to know. I always welcome your questions and comments. You can email me directly at johnspencerellis@gmail.com
I want to make you aware of all the resources that I have created for you to get in the best shape of your life this spring. I’ve been here for you since 1992 and I’m still here to answer your questions and guide you to the highest levels of health and fitness.
My world-class team of Adventure Boot Camp instructors are all joining together to teach a BOOT CAMP MEGA CLASS at the Irvine Spectrum Center on Saturday, April 18th, 8:15 AM. Sign up online at http://www.ocbootcamp.com. Tell your friends now because space is very limited and we’re already 70% full.
Remember, our next Adventure Boot camp 4-week session is coming up fast. Did you know that Adventure Boot Camp is the original boot camp workout program that started the entire fitness boot camp craze around the world? It’s true! It began back in January of 2000. So, you are working with an industry leader and originator. You are in good hands. Your next session begins on April 27th. You can register for your location of choice at http://www.ocbootcamp.com.
If you are ready for a fun and complimentary LIVE EVENT to enhance your life, please join me and Kelli Ellis (HGTV) for The Lifestyle designers LIVE in Newport Beach on May 2, 2009. You will learn the best ways to enhance your home with “Dollar Wise Design” and my new “Rapid Body Makeover”. You must enroll for this quickly because we only have a few seats left. We are also surprised it has filled so quickly. Make sure all of your friends sign up individually. Each person must be counted. Do it right now! http://www.thelifestyledesigners.net
Finally, DietGuru is a weight management program that is used by hundreds of people who – not so long ago – used to be a lot heavier. What is their secret? They use Diet Guru to easily acquire the power to take command of their diet. It really couldn’t be any easier. Here is where it all happens… http://www.dietguru.com
Remember, I’m always here to answer your questions and help you discover your ideal health and well-defined body.
Be well,
John
http://www.johnspencerellis.com
PS – Remember, when you get all areas of your life optimized, you experience even greater bliss and fulfillment. The Compass does just that. http://www.thecompass.tv
From the desk of Dr. John Spencer Ellis and Adventure Boot Camp
Here we are… it’s spring. It’s the time to refresh and renew. Your body has to be part of that renewal. I’d like to take just a moment to share some fast, easy and effective tips for getting your body strong, healthy and lean in record time. Are you ready? Here we go…
1. Switch to organic foods when and where possible. Toxins and chemicals in traditionally grown foods cause inflammation and allergies. Puffy = Added Weight
2. Be consistent with your approach to exercise. All too often, I have seen people slide backwards because of an “on and off” approach to exercise and proper eating.
3. Follow these simple rules to improve sleep quality: create a ritual before you go to bed such a bath, reading, breathing exercises, meditation or gentle stretching; keep your room about 65 degrees and 65% humidity; have your room as dark as possible; remove electronics from your bedroom – the lights AND the electronic waves BOTH inhibit melatonin. Melatonin is what allows you to get to the deepest levels of sleep.
4. Increase Omega 3 in your diet. It is found in cold water fish such as salmon. It can also be found in plants sources such as soy. You can easily supplement Omega 3 in pill form. Omega 3 has so many health benefits; you are crazy not to take advantage of it. Benefits include heart health, brain health, skin health, inflammation reduction and many others. Get going!
5. Get curious! If you don’t have the answers, go get them. Rely on a source you trust and ask all the questions you’ve always wanted to know. I always welcome your questions and comments. You can email me directly at johnspencerellis@gmail.com
I want to make you aware of all the resources that I have created for you to get in the best shape of your life this spring. I’ve been here for you since 1992 and I’m still here to answer your questions and guide you to the highest levels of health and fitness.
My world-class team of Adventure Boot Camp instructors are all joining together to teach a BOOT CAMP MEGA CLASS at the Irvine Spectrum Center on Saturday, April 18th, 8:15 AM. Sign up online at http://www.ocbootcamp.com. Tell your friends now because space is very limited and we’re already 70% full.
Remember, our next Adventure Boot camp 4-week session is coming up fast. Did you know that Adventure Boot Camp is the original boot camp workout program that started the entire fitness boot camp craze around the world? It’s true! It began back in January of 2000. So, you are working with an industry leader and originator. You are in good hands. Your next session begins on April 27th. You can register for your location of choice at http://www.ocbootcamp.com.
If you are ready for a fun and complimentary LIVE EVENT to enhance your life, please join me and Kelli Ellis (HGTV) for The Lifestyle designers LIVE in Newport Beach on May 2, 2009. You will learn the best ways to enhance your home with “Dollar Wise Design” and my new “Rapid Body Makeover”. You must enroll for this quickly because we only have a few seats left. We are also surprised it has filled so quickly. Make sure all of your friends sign up individually. Each person must be counted. Do it right now! http://www.thelifestyledesigners.net
Finally, DietGuru is a weight management program that is used by hundreds of people who – not so long ago – used to be a lot heavier. What is their secret? They use Diet Guru to easily acquire the power to take command of their diet. It really couldn’t be any easier. Here is where it all happens… http://www.dietguru.com
Remember, I’m always here to answer your questions and help you discover your ideal health and well-defined body.
Be well,
John
http://www.johnspencerellis.com
PS – Remember, when you get all areas of your life optimized, you experience even greater bliss and fulfillment. The Compass does just that. http://www.thecompass.tv
Monday, March 23, 2009
There's still time to register for our March 23rd camp session!
You are not too late...there is still time to register for our March 23rd camp session. Registration will be available through Thursday, March 26th. You can complete registration online at anytime or contact our office at 949-713-5319.
Orange County Adventure Boot Camp is a fitness boot camp class for women that offers world-class fitness instruction combined with nutritional coaching and other motivational tools designed to help you reach your fitness goals in a fast, fun, and energized way. OC Boot Camp participants achieve amazing results in a short, four week camp session. The workouts vary each morning adding diversity and excitement to the workouts. Our early morning sessions also allows for your workout to be completed before you begin work for the day.
We would love to have you join us...don't wait until it's too late!!
Orange County Adventure Boot Camp is a fitness boot camp class for women that offers world-class fitness instruction combined with nutritional coaching and other motivational tools designed to help you reach your fitness goals in a fast, fun, and energized way. OC Boot Camp participants achieve amazing results in a short, four week camp session. The workouts vary each morning adding diversity and excitement to the workouts. Our early morning sessions also allows for your workout to be completed before you begin work for the day.
We would love to have you join us...don't wait until it's too late!!
Thursday, March 12, 2009
Orange County Adventure Boot Camp ~ 2 New Events ~ Shape Up & Shop with Lululemon and Lifestyle Designers Presentation
March 11, 2009
From the desk of Dr. John Spencer Ellis
Re: Two new LIVE events for you to enjoy. Neither one cost a penny!
I am please to announce the creation of two new fun, entertaining and uplifting events.
First, we are offering you a complimentary Adventure Boot Camp in conjunction with Lululemon Athletica at the Irvine Spectrum. This fat burning, metabolism igniting boot camp will held on Saturday, April 18, 2009 from 8:15AM - 9:30AM.
The boot camp will be taught by our world class team of instructors. All the details are online NOW at http://www.ocbootcamp.com. Tell your friends today, because space is limited and all participants must enroll prior to the day of the class.
Secondly, FOR THE FIRST AND ONLY TIME, you will be treated to a most unique event. I am partnering with Kelli Ellis to bring you The Lifestyle Designers LIVE in Newport Beach on Saturday, May 2, 2009 from 9:00AM – 1:00PM. Again, there is no admission fee for this event. http://thelifestyledesigners.net
We know that there are two things that are REALLY IMPORTANT TO YOU.... YOUR HOME AND YOUR BODY!
Experiencing The Lifestyle Designers LIVE is the only way to optimize your HOME and your BODY in just ONE DAY!
You will be treated to an exciting and fun filled extravaganza!
You receive the following:
Insider tips and tricks to finding the best deals for your home
Top trainer secrets for boosting your metabolism FAST
High impact, high value, ZERO COST home design changes you can complete in an afternoon
DIET short cuts that work for EVERYONE - EVERYTIME!
Secrets directly from HGTV, TLC and BRAVO to make your home your haven faster and for less than you ever thought possible
Much, much, much more..........
You will be treated to four high impact, humorous and thought-provoking presentations.
For your home: You will instantly be given clarity, direction, motivation and resources to create a home that is beautiful, functional and, most importantly, your sanctuary.
For your body: You will learn the truth about rapid and long lasting fat loss, motivational tools that work for you, and easy-to-follow- step-by-step instructions to get in shape and easily maintain your ideal weight for life.
This fun and action-packed seminar is presented by The Lifestyle Designers. Our goal is to give you the gift of fulfillment and success when it comes to YOUR HOME and YOUR BODY.
You likely know Kelli from her hit TV shows such as Take Over My Makeover on HGTV, Clean Sweep on TLC, or you may have seen her on Bravo’s The Real Housewives of Orange County redesigning Jeana Keough’s house. Kelli also appears in the movies The Compass, Riches and The VOW – Voices of Women. Kelli is an interior expert and design psychologist. Her talent is making your home beautiful, functional and success oriented.
You will enjoy a laughter filled event divided into four segments.
9:00 am – 10:00 am – Kelli Ellis gives you step-by-step instruction on how to save thousands of dollars as you turn your house into a beautiful home that gives your comfort and pride. Get the designer look for your home without paying designer prices.
10:00 am – 11:00 am – Dr. John Spencer Ellis gives you THE FUN FACTS about your diet and exercise success plan. You will also learn 7 ways to improve your sleep quality and enhance fat burning while you sleep.
11:00 am – 11:25 am – Healthy Snack break
11:30 am – 12:15 pm – Kelli Ellis gives you specific tools and insight on making your home practical, functional and success oriented. This IS NOT feng shui! Kelli uses “design psychology” to help you create a home that specifically helps you attain fulfillment and success more easily.
12:15 pm – 1:00 pm – Dr. John Spencer Ellis gives you the secrets to fitness motivation, LIGHTNING FAST fat loss and goal attainment, and practical skills you can use to be your own life coach.
Get the details and reserve your seat now. Space is limited. http://thelifestyledesigners.net
That’s it for now! We look forward to making your day and your life even better.
Be well.
John
PS – Did you know you can watch The Compass movie in HD online? http://www.thecompass.tv
From the desk of Dr. John Spencer Ellis
Re: Two new LIVE events for you to enjoy. Neither one cost a penny!
I am please to announce the creation of two new fun, entertaining and uplifting events.
First, we are offering you a complimentary Adventure Boot Camp in conjunction with Lululemon Athletica at the Irvine Spectrum. This fat burning, metabolism igniting boot camp will held on Saturday, April 18, 2009 from 8:15AM - 9:30AM.
The boot camp will be taught by our world class team of instructors. All the details are online NOW at http://www.ocbootcamp.com. Tell your friends today, because space is limited and all participants must enroll prior to the day of the class.
Secondly, FOR THE FIRST AND ONLY TIME, you will be treated to a most unique event. I am partnering with Kelli Ellis to bring you The Lifestyle Designers LIVE in Newport Beach on Saturday, May 2, 2009 from 9:00AM – 1:00PM. Again, there is no admission fee for this event. http://thelifestyledesigners.net
We know that there are two things that are REALLY IMPORTANT TO YOU.... YOUR HOME AND YOUR BODY!
Experiencing The Lifestyle Designers LIVE is the only way to optimize your HOME and your BODY in just ONE DAY!
You will be treated to an exciting and fun filled extravaganza!
You receive the following:
Insider tips and tricks to finding the best deals for your home
Top trainer secrets for boosting your metabolism FAST
High impact, high value, ZERO COST home design changes you can complete in an afternoon
DIET short cuts that work for EVERYONE - EVERYTIME!
Secrets directly from HGTV, TLC and BRAVO to make your home your haven faster and for less than you ever thought possible
Much, much, much more..........
You will be treated to four high impact, humorous and thought-provoking presentations.
For your home: You will instantly be given clarity, direction, motivation and resources to create a home that is beautiful, functional and, most importantly, your sanctuary.
For your body: You will learn the truth about rapid and long lasting fat loss, motivational tools that work for you, and easy-to-follow- step-by-step instructions to get in shape and easily maintain your ideal weight for life.
This fun and action-packed seminar is presented by The Lifestyle Designers. Our goal is to give you the gift of fulfillment and success when it comes to YOUR HOME and YOUR BODY.
You likely know Kelli from her hit TV shows such as Take Over My Makeover on HGTV, Clean Sweep on TLC, or you may have seen her on Bravo’s The Real Housewives of Orange County redesigning Jeana Keough’s house. Kelli also appears in the movies The Compass, Riches and The VOW – Voices of Women. Kelli is an interior expert and design psychologist. Her talent is making your home beautiful, functional and success oriented.
You will enjoy a laughter filled event divided into four segments.
9:00 am – 10:00 am – Kelli Ellis gives you step-by-step instruction on how to save thousands of dollars as you turn your house into a beautiful home that gives your comfort and pride. Get the designer look for your home without paying designer prices.
10:00 am – 11:00 am – Dr. John Spencer Ellis gives you THE FUN FACTS about your diet and exercise success plan. You will also learn 7 ways to improve your sleep quality and enhance fat burning while you sleep.
11:00 am – 11:25 am – Healthy Snack break
11:30 am – 12:15 pm – Kelli Ellis gives you specific tools and insight on making your home practical, functional and success oriented. This IS NOT feng shui! Kelli uses “design psychology” to help you create a home that specifically helps you attain fulfillment and success more easily.
12:15 pm – 1:00 pm – Dr. John Spencer Ellis gives you the secrets to fitness motivation, LIGHTNING FAST fat loss and goal attainment, and practical skills you can use to be your own life coach.
Get the details and reserve your seat now. Space is limited. http://thelifestyledesigners.net
That’s it for now! We look forward to making your day and your life even better.
Be well.
John
PS – Did you know you can watch The Compass movie in HD online? http://www.thecompass.tv
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