Fitness & Wellness

Time To Spring Clean Your Fitness Routine

Time To Spring Clean Your Fitness Routine

It’s time to spring clean your fitness routine here in Inglewood, CA. If you’ve been working out inside, maybe it’s time to switch it up and enjoy the dryer weather. You don’t have to give up the gym! Just start enjoying your fitness and add a few things, like adding walks during lunch hours and visits to farmer’s markets for fresh produce. If you’re part of our family at Custom Body Bootcamp you already vary your workout based on trainer’s recommendations, but if you’re not, here are some recommendations and reasons to change it up a bit.

Are you working out harder than you were a year ago?

When many of my clients first come to Custom Body Bootcamp, they couldn’t do many of the exercises that were part of their program. Not for lack of instruction on how to do them, but simply because their bodies weren’t cooperating. Today, those same people are pros at the ones they couldn’t do and push toward achieving more intensity and more repetitions. In other words, the fitter they become, the more they ask their bodies to achieve. That’s the only road toward progress and they know it.

Doing the same thing continuously can lead to plateauing.

Everyone has one or two favorite exercises they enjoy doing. That’s all right, as long as you aren’t depending on just those exercises. The longer you do a workout, the more efficient your muscles become at that exercise. While efficiency is good when you’re working, it’s not so good when you’re working out. It means your body burns fewer calories and burning fewer calories can lead to plateauing. It’s time to change up that old routine for a new one this spring.

Does your fitness routine include healthy eating?

When you think of a fitness routine, you normally think of only what you do at the gym, but there’s more to a routine than just that. Eating healthy should be part of your day, too. You cannot out exercise an unhealthy diet. It’s impossible. If you’re consuming fries, burgers, shakes and cakes, you’d have to spend the day in the gym to burn off all those extra calories. That doesn’t take into consideration the lack of good nutrition and effects on your weight it can have.

  • Add some activity to your daily life. It doesn’t have to be traditional exercise. Just walking to lunch rather than taking a cab or car or spending some time playing with the kids can increase your exercise and burn more calories. Don’t forget to say no to the elevator and yes to the stairs.
  • Consider adding some meditation or breathing exercises to your routine. While working out at the gym can burn off stress, sometimes you need to address it immediately. Those will help.
  • Take up a new active sport. If you’ve never rock climbed, give it a try. Consider learning how to roller blade or just start taking bike hikes. There’s no better way to add to your fitness than doing activities you love.
  • Encourage a friend to join you in eating healthy and working out. You’ll find the buddy system keeps you accountable and makes it easier to stick with a program.

Are You Bikini Ready

Are You Bikini Ready

It’s not too late to get your body bikini ready. In fact, participants of our six weeks challenge prove it! They’ve made important changes that really make a difference in how they look, whether enjoying a day at the beach or a night out on the town. You don’t have to put on a bikini to appreciate what a difference six weeks makes. Not only will you look great, you’ll be ready for all the fun that summer has to offer.

It all starts with eating healthy.

While exercise is important, good health, weight loss and a boost in energy levels all starts with a healthy diet. Don’t let that term diet fool you. When you eat healthy, you probably eat more than you would when you’re not dieting. You simply change the type of food you eat. It starts with cutting out processed foods and sugar or white flour products. Some people start slowly and just cut out food with added sugar. They start reading labels and are often amazed at how many foods have added sugar, foods you might not expect. Kicking the sugar habit is tough. Sugar is addictive and stimulates the same pleasure center in the brain as opioids.

Green up and make your plate a rainbow of color.

Spring is here and there’s so many great foods available straight out of local farmer’s gardens. If you can, use organic fruits and vegetables to avoid exposure to chemical pesticides. There’s a list called the “Dirty Dozen” that shows the fruits and vegetables that were tested across America to find which ones contained the most pesticides. There’s also a list called the “Clean Fifteen,” which shows traditionally grown fruits and vegetables that had negligible amounts of chemicals, so you don’t have to buy organic to get the benefits. The more colorful the mix of fruits and vegetables, the more nutrients you’ll get.

Start your exercise program immediately.

Working out plays a huge role in shedding weight and getting your body toned and gorgeous. If you’re skinny and flabby, it’s not attractive, either. Getting healthy and fit means including all types of exercises in your workout. You need strength training to help build muscle tissue and tone the muscles, flexibility training to prevent injury and endurance to keep you going longer. If you start today, you’ll have start looking like the person you want to be in six weeks. Everyone will notice the difference.

  • The more muscle tissue you have, the easier it is to lose weight. Muscle tissue burns more calories than fat tissue does, so you’ll burn more calories 24/7.
  • Boosting your endurance also helps you burn more weight. The more energy you have, the more active you’ll be even when you’re not working out. An active lifestyle is part of getting fit.
  • Eating healthy means you can eat almost anywhere and stick with the program. Even if you have a slice of birthday cake or a cookie, all is not lost. You simply make sure that you stick with healthy eating the rest of the time.
  • You’ll be amazed at how great healthy food tastes. In fact, after eating healthy for six weeks, you’ll probably be able to appreciate the sweetness of fresh fruits and find it satisfying as a sweet treat.

Low Carb Diet Fat Or Fiction

Low Carb Diet Fat Or Fiction

There are all types of diets in Inglewood, CA, but one that’s often touted as being the best is a low carb diet. Is it true it’s the real pathway to losing weight and looking great or is it all a myth that could potentially put on the pounds? There’s been a lot of time to test theories, since low carb diets have been around for ages. One of the more noted ones was popular about 45 years ago. It was the Atkins diet and extremely low carb. It promoted eating foods higher in fat, which produced ketones. Once the diet ended, the weight often returned very quickly.

There are newer versions of the low carbohydrate diet that are healthier than the Atkins diet.

The Atkins diet had people piling their plates with loads of steak and just one small floret of broccoli or two. It was too severe, but the newer diets aren’t. One study focused on just boosting the protein amount in the diet and lowering the carbohydrate percentage. The group first established the effects of the typical diet that had 50 percent carbs, 15 percent protein and 35 percent fat, allowing participants to eat as much as they wanted. Next, the same group raised the protein intake to 30 percent, lowered fat intake to 20 percent and maintained 50 percent carbs. The results after 14 weeks was an average 11 pound weight loss with eight coming from shedding body fat.

Everything in moderation, even dieting.

No matter what type of diet you eat, unless it’s a well balanced healthy diet made of whole foods, if you go overboard and get radical, there are health risks. Low carb diets are no different. If you’re not eating carbs, what are you burning for energy? Is it lean muscle mass? That could seriously affect your effort to shed weight by slowing your metabolism. High protein, high fat and low carb diets can increase cholesterol levels and ridding your body of the ketones from burning fat can cause kidney stones. Focus on healthy changes, not fads.

Healthy changes means eating healthy carbs!

There are healthy forms of protein, healthy fats and healthy carbs. It’s all about ensuring your diet has healthy foods, not just a specific percent of macronutrients. Not all fat is healthy, but you do need some, some make sure it comes from healthy sources like avocados or fatty fish. When you go low carb, give up the processed flour products and stick with the multicolor veggies—leaving potatoes and starchy vegetables for less frequent eating. Definitely cut out sugar, no matter what type of diet you choose, low carb or otherwise. You can include sweet fruits to get that boost of energy.

  • Low carb diets that focus on fresh fruits and vegetables, lean protein sources and healthy fats is the actual definition of healthy eating!
  • A diet higher in protein can help fill you up, so you’ll be less tempted to eat fattening things, like unhealthy snacks between meals.
  • Eating a healthy low carb diet includes eating healthy fat, which actually lowers bad cholesterol levels, while raising the good cholesterol.
  • Less drastic, modified low carb diets make it easier to stick with the program. It eliminates the calorie or carb counting and focuses more on healthy eating, which you can maintain throughout your life.

Get Healthy - Become More Productive

Get Healthy – Become More Productive

You can’t get much done when you feel like garbage. That’s why people who want to be more productive look for ways to improve their health. When you get healthy, you improve your energy level and move faster with fewer breaks. Of course, that’s the recipe for productivity. There are also many other reasons getting healthy helps you become more productive. Getting healthy may involve having a medical issue resolved. That certainly can make you feel more energetic and productive. However, it can also mean making lifestyle changes that boost your health and productivity.

You’ll have fewer injuries when you’re at your fittest.

Have you ever heard of functional fitness? Functional fitness ensures you won’t get put out of commission from lifting a small object or your child. If you’ve ever felt that stabbing pain from doing something simple and blamed it on moving wrong, you know the consequences of not being functionally fit. Functional fitness improves balance and coordination of muscle groups, plus makes muscles stronger. It improves their range of motion, while preventing muscle and joint injuries.

Working out regularly boosts functional fitness, while helping you lose or maintain weight.

Getting your body ready for action, no matter how simple, and preventing injury is just part of the aid that getting functionally fit provides. It helps you shed weight and boosts your energy level. Whether you’re doing specific exercises for functional fitness or just a well balanced workout program, you’ll be doing your body a favor by building flexibility, strength and endurance. It builds more energy and that translates to more productivity.

What you eat makes a difference, too.

All those sugary treats may actually be robbing you of energy. Sure, your energy level goes up quickly, but it also drops just as dramatically when that sugar boost runs out. If you’ve barely made it through the day, eating handfuls of sugar frequently to supplement your energy, it’s time to change. Eating healthy helps prevent serious conditions, such as high blood pressure and cancer, while boosting your immune system to prevent less serious conditions that can keep you out of commission for a few days or weeks. Focus on eating healthy and you’ll see a boost in your energy and get things done more quickly.

  • Eating healthy and regular exercise not only boosts your energy level for physical jobs, it increases your mental sharpness. Studies show exercise boosts the development of new neural pathways.
  • When you eat healthy, you’re providing your body with all the nutrients necessary to build muscle tissue and maintain healthy and energy.
  • Working out and developing functional fitness improves balance and reduces the risk of falls. That keeps you working and being productive.
  • Once you do what it takes to get healthy, you’ll find it gives you the confidence to accomplish other goals, which can include those that about work.

Learn To Be Uncomfortable

Learn To Be Uncomfortable

On my way to the gym this morning, I was thinking of my friend who is having some health issues.  Time after time I have expressed to my friend that exercising and eating properly can improved if not eliminated my friends health concerns. The crazy part is that he is not open to making any of the changes even though he knows it would improve his life.

I see this a lot at Custom Body Bootcamp when people come to me with serious health issues and their doctor is telling them to make lifestyle changes of eating healthy and exercise and they don’t do it.

There are so many times where I want to grab the person I’m talking to and look them straight in the eye and tell them “You have to do this!!! Your life depends on it!!!”

It so frustrating when people won’t commit and make these changes but I will never stop because I Love helping people change their lives!!!

As I was driving this morning I was thinking why do people continue to make choices that are causing them pain mentally and physically when they know they can make better choices to improve their life.

Is it  because Change is Hard?  YES, it is  but if your life depends on it wouldn’t you make that change?

The reasons why it’s so hard is because changing old patterns and habits make you uncomfortable.

When we are uncomfortable our mind automatically seeks pleasure because this will help us feel comfortable. This is what happens when we are making changes in any area of our life.

For example.. Someone who has unhealthy eating habits starts to eat healthy. It feels uncomfortable because the sugary/salty food taste better to them and this makes them uncomfortable because they are craving the unhealthy food. They seek the immediate gratification of old patterns and habits of eating the salty/sugary food.

Change is hard! There is no question but when it comes to quality of life it’s so worth it!

Learn to be UNCOMFORTABLE.

I can’t stress how important this is!

Exercising consistently helps you learn how to be UNCOMFORTABLE!!! This will translate into all areas of your life!!

There are so many other reasons to exercise as well but this is one of the great benefits of exercise.

Use exercise as a tool to make your life GREAT!!!

I hope this gets you thinking and you make some healthy changes!

Cheers to Your Best Self!!! 🙂

Chris


Your Smart Phone Is Ruining Your Life

Your Smart Phone Is Ruining Your Life

The struggle of losing weight and getting in shape is no joke! But it is a must if you want a great life!

I want to give you some things to think about today in regards to your health but also why the struggle is so real when you trying to lose weight and get in shape.

We as human beings always want to take the path of least resistance. We want to make things as simple as we can so we don’t have to work as hard. Think about it… 150 years ago we would have to walk if we wanted to get from point A to point B. We now have cars that allow us to travel distances that would have been unheard of back then.

The television is another one. 50 years ago if you were watching television and wanted to change the channel, you would have to get up and change the channel. Now we just sit on the couch and push buttons.

Now we have smart phones and amazon. I run out of dog food, I grab my phone and order dog food and it usually arrives the next day instead of driving down the pet store.

I am personally a fan of technology. It’s exciting and amazing seeing the creative things that we are coming up with as human beings.

It’s fun but it does come at a cost. Here is what you need to understand….

While technology is amazing and has benefited us in many ways, it does come at a cost, your health! You no longer have to walk a mile down the street to buy groceries. Think about it… If you have to walk a mile down the street and haul your groceries back how would you feel? It would be a great workout!

This is a great idea… Maybe you should add this into your routine 🙂

I got all kinds of suggestions to help you become healthy, that’s why I own a fitness studio and love helping people get healthy.

Back to the point… It’s important for you to understand, technology is not going to slow down. It’s going to continue to come up with more and more solutions to make our lives easier (move less) which will have a negative impact in your life if you don’t make the decision to exercise and be active.

Take control of your health! I know it a huge monumental undertaking and the challenge is real but the value of it will add to your life and it’s undeniably worth it! YOU are worth it!!!

Make the decision to be active and do the necessary work to be healthy and have a great life. Invest in yourself by putting in the work and developing a healthy lifestyle. This is what we help our members do at the bootcamp and there is nothing better than seeing this transformation with our members!

You body is designed to move and be active.

Here is my homework for you :). Come up with 3 answers to the question below and then do it for 30 days.

What can I do during my day to move my body more?

Examples:

  1. I will park a half mile down the street from work and walk in because this will give me more energy for my workday and my walk back to the car will give me more energy to have a great night after work.
  2. I will take the stairs instead of the elevator.
  3. Every 60 minutes I will get up from my desk, stretch and do a 5 min routine I found on YouTube

Hope you have a great week! 🙂

Chris

 


How Working Out Can Make You Happy

How Working Out Can Make You Happy

If you’ve never worked out hard and felt the exhausted but pleasant feeling of accomplishment you get, you probably don’t realize that working out can make you happy. I see the difference in people from how stressed they were when they began the workout at the Inglewood boot camp and that smile on their face when they finished. You may think that it’s just that they’re glad it’s over, but there’s more to it than that! It is a feeling of accomplishment, there’s no doubt, but there are scientific explanations for that happy feeling.

Exercise burns off the hormones of stress.

The body was designed to face stressors like wild animals and enemy tribes. Unfortunately, it didn’t get the message that we’ve advanced beyond that. Even though there are some real stressors in the world that require the fight or flight response, most of them are angry bosses, crying children and traffic jams, where the reaction of running or fighting isn’t appropriate. The body still manufactures stress hormones that prepare it to run or fight and those make significant changes that leave you feeling uncomfortable, agitated and if left unchecked, can affect your overall health, not just your mood. Exercise burns off those hormones by mimicking the activities of running or fighting and puts you back to normal.

Your body produces hormones that make you feel good.

When you act on the fight or flight response, your brain releases both a protein called BDNF and hormones, such as endorphins. Endorphins are feel good hormones that act similar to morphine. They activate the same brain receptors and help reduce pain and any discomfort in the body. In fact, they’re chemically similar to morphine. The BDNF helps protect the brain from stress. While you need to have a vigorous workout to experience the rush, even light exercise, like walking helps reduce stress.

Your brain is doing more than producing endorphins.

When you workout, the brain works harder and increases serotonin and nor epinephrine. Those are neurotransmitters that help send the message of happiness throughout the body. While the endorphins play a role, the serotonin and nor epinephrine is the delivery system and you leave the gym feeling great again with a better outlook on life. Exercise is now part of programs for anxiety and depression.

  • You can get too much of a good thing. If you’re working out hard more than seven or eight hours a week, you’ll feel worse, not better. You’ll know if you’re working out too much because you feel worse.
  • Regular exercise can help boost your confidence. Studies show that even before you see results you feel better about yourself for exercising. Results only boost that good feeling.
  • Exercise can provide a socially acceptable coping mechanism. Don’t punch anyone in the face hit a punching bag or workout until you’re too tired to care! Exercise also gets your mind off your troubles and can end that loop going in your head.
  • Exercise can be quite social. Socializing, even if it’s just a smile, can lighten your mood. It’s far better than sitting and stewing alone.

Nurture Yourself By Exercising

Nurture Yourself By Exercising

Exercise when done consistently helps you to develop the strength, endurance and focus to handle the challenges that bring stress to our lives. It’s a great habit to have in your life.

Exercise strengthens your mind so you can achieve success. When I say SUCCESS, I mean success in ALL areas of your life!

Think about it this way… when you begin to workout you develop strength and endurance for whatever type of exercise you are participating in. When this happens, you will begin to be more confident in your own body because you will be moving and functioning better. You may not be conscious of it but it will be happening.

This confidence will show up in your relationships with your family, your career and most importantly the connection with yourself.

The awesome part is that it will continue to build and build as long as you stay consistent with exercising.

The confidence and self-esteem build in every single person who is consistent at Custom Body Bootcamp. I have seen how people change when they walk into bootcamp, they walk taller, are happier and their smile is from head to toe. I actually seen this happen to everyone who’s been consistent in exercising in the last 15 years of training. To be honest with you, this is why I love what I do.

This happens because exercise is a way of nurturing yourself. I know it may not feel like it especially when you start but it is! It’s self-love and this is how you should look at it!

Learn to be comfortable with being uncomfortable. When exercising just know it’s OK to be uncomfortable and it will pass. You do intentionally because it will make your life better!  You will actually begin to enjoy it after you stay consistent long enough.

It’s not just for losing weight and looking good… It’s a tool for having a great life!

I have a little brag… The pic below is the most I’ve ever deadlifted J. I love accomplishing things I’ve never done before J

Have an awesome day!

Chris


Not All Workouts Are Created Equal

Not All Workouts Are Created Equal

Don’t get me wrong, when I say that not all workouts are created equal, that doesn’t mean you should stop the exercises you’re doing in search of the best ones. Quite the contrary. ANY EXERCISE is preferable to no exercise at all. However, some will get you in shape faster or help you lose weight quicker. In fact, it’s one reason people use personal trainers. Getting the best results for your time in the gym is always a goal. You need to identify what you’re hoping to achieve to find the best exercise for your needs. Each type is necessary, but focusing on a specific type can give you the best results.

Strength training is at the top.

If your goal is weight loss or building muscles, strength training should be at the top. While cardio workouts burn calories, so does strength training. Strength training also helps prevent muscle loss that can lead to bone loss. Aerobic training, cardio, doesn’t discriminate where those calories come from. They may come from burning body fat or burning lean muscle tissue. When you’re burning calories for strength training, you’re also building muscle tissue and muscle tissue burns more calories 24/7 than fat tissue does.

You need cardio, flexibility and balance training.

Don’t let the promotion of strength training mean you have to give up other types of exercise and head for the weights. You need all types of workouts to be fit. That’s why your goal is important. If burning calories is tops, go for it, add strength training to your workout schedule, but don’t do it more than twice a week if you’re going hard. Your muscles need time to recuperate and heal. Balance and flexibility training can help prevent injury from falls or sprains and strains. Cardio is necessary for heart health and endurance.

HIIT—high intensity interval training—is a way to get all the benefits.

HIIT is a method of doing different types of exercise, not an exercise itself. It’s a type of interval training. When you workout with a HIIT format, you give it all you have for a short time, followed by a moderate pace to recover. Then you repeat this process until your workout is over, between 10 and 30 minutes. You notice I didn’t mention a specific type of workout. That’s because you can use HIIT with any type of exercise. You can run hard and then jog, then back to running hard. Pushing hard in interval training gets many of the same results, but you’re working a lot of body areas.

  • HIIT workouts provide cardio and strength training. They can also include balance and flexibility, so you get a full workout.
  • HIIT workouts keep burning fat after you’ve finished. It uses fat to get your body back to normalcy after the workout.
  • There are various ideas of the ratio of HIIT between the all out and the resting time. The best ratio should be one that’s tough for you, but not so tough you have to quit. A heartrate monitor helps.
  • Any interval training can be turned into a HIIT interval training. Just adjust the amount of energy you put into the exercise. Go at maximum heart rate for a while and then do exercises at moderate rates.

Lynn's 37 Pound Weight Loss Story

Lynn’s 37 Pound Weight Loss Story

When Lynn saw this picture of herself she knew it was time to do something about her health and her life.

She started to do research and found Custom Body Bootcamp and now is down 37 pounds. She is feeling great about herself and excited about her future… check out her story below…

1.    When did you start Custom Body Bootcamp, i.e. months, years?

I started June 4th 2018. I did the 13 week summer challenge,

2.    What was your life like before joining Custom Body Bootcamp?

I was at my heaviest weight. I was tired all the time, depressed, aches and pains here and there. I mostly felt angry. Angry with myself because I knew I wasn’t living authentically. My true self wanted to be healthy, fit and strong. My true self wanted to eat well and be consistent with fitness. I wasn’t doing any of that so I was angry. Essentially living a lie.

3.    What types of changes have you made since joining Custom Body Bootcamp?

I’ve made some serious changes to my diet. My mindset about food and fitness have changed. I’m no longer using diet and exercise as way to just lose weight, its now part of a lifestyle journey. 

4.    What is your weight loss to date and how do you feel? 

To date I’ve lost about 37lbs. I feel amazing. For the first time I have clothes in my closet that are too big. My work scrubs that were too tight are now way too big. I even went down half a shoe size. 

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Lynn Down 37 Pounds

5.    What goals have your reached?

My biggest goal when I started was to just be consistent. Everything else was secondary. Yes I wanted to lose weight but more than anything I wanted to prove to myself that I could stick with this journey and not give up. When it came to eating healthy and exercise I would do it for a couple weeks then quit. I’m finally in a place where eating right and exercising is my new normal. That’s huge for me.

6.    How has your life changed after joining Custom Body Bootcamp?

I knew my life had changed about a week after starting the challenge and changing my diet. Someone brought a fresh, still warm box of donuts to work one day. I stood next to the donuts and had absolutely no desire to have one. I was in shock so I stood there a little longer waiting to see if I would respond like I normally would… and nothing. I didn’t want the donut. I have dozens of examples like that. I feel good physically, I have mental clarity, my moods are not all over the place, and most importantly I feel like I’m finally becoming the person I always wanted to be. Someone healthy that feels good on the inside and reflects that on the outside.

7.    How do you visualize your future self with respects to exercise and eating healthy?

This is just the beginning of my journey. I still have more weight to lose and I’m still learning what foods and methods work best for my body. I see myself progressing with fitness. Now that the weight is falling off my new goal is to be toned and to be able get through those CBB workouts lifting heavier weights, doing more sit ups etc. The workouts are a challenge, but I don’t regret a single one. I feel awesome and so accomplished after each workout.

8.    What would you tell someone who is interested in checking out?

I would say go for it. What do have to lose? It was hard at first. I really didn’t like it the first two weeks. I was like what did I get myself into. But I made a decision to just keep coming back. And it got easier and I got stonger from week to week. And to my suprise I actually started enjoying it and looked forward to coming. The instructors are motivating and warm. Its an encouraging environment and other people there have the same struggles and victories as you do and you compare stories. I would tell someone you deserve to feel good about yourself inside and out. I’m a registered nurse and everyday I work with patients who have diseases that could have  been prevented with diet and exercise. Once I made the decision to change everything else was so easy. I still enjoy “bad” food here and there. But now when I eat like that its the exception not the rule. Those moments are more enjoyable now because it’s an experience, not just some random grossness I picked up in a drive thru. I feel amazing and you deserve to feel amazing too.

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Lynn Feeling great in her new healthy body.

Custom Body Bootcamp
919 N. La Brea Ave

Inglewood CA, 90302


Transform Your Body Starting Today

Transform Your Body Starting Today

Our gym in Inglewood, CA is the perfect place to start to transform your body into the one that is healthy and more like it was meant to be. Everyone has the ability to be a better version of themselves. Fitness is all about turning small changes into habits that eventually, change your life. When you start working out with us, you might not believe you’re capable of the goals you set, but it won’t take long before you see you can transform yourself with by changing yourself one habit at a time.

If you don’t believe you can get fit, give yourself a time limit to see how much you can accomplish.

There’s a reason we offer a fourteen day kickstart program. It doesn’t require a long commitment, yet after the program is done, people feel so great and start to see the changes that they want to continue further. There’s no “LIFETIME” contract or other long term commitment that can look overwhelming and frankly, would scare me, too. Committing to a program for 14 days is the start of a total transformation.

You have to eat healthy.

Your body requires the right fuel to operate at its best. In fact, some foods, such as those containing high fructose corn syrup, actually sabotage you by affecting the hunger hormones in your body. When you eat food with this type of sugar, it reduces the leptin hormones, the hormones that make you feel full, and boosts the ghrelin hormones that leave you feeling starved. Eating highly processed foods also reduces the nutrients and often add not only extra calories, but a laundry list of chemicals into your body. Eating whole foods, with little or no processing, gives you high nutrition and lower calories. After just a few weeks, you’ll notice you no longer crave sugary foods and really enjoy a healthier way of eating.

You have to move your body for it to be its fittest.

Our bodies are amazing. Instead of wearing out, they just get stronger the more we work them. Fitness starts when you keep your body moving on a consistent schedule. Working out is one change you truly have to commit to in order to see results. When you change your eating habits, if you only have healthy food available, you’ll eat that healthy food. However, even if you put on workout clothes, it doesn’t mean you’ll get moving. It’s hard work and after the first session, people often question why they’re doing it. While seeing great results takes longer than two weeks, you’ll feel the results in your increased energy level after just two weeks.

  • Rather than sit on the edge and always wonder whether you could make a change, just do it. Give two weeks to being healthier and see what a difference it makes.
  • If you normally have a diet that’s high in sugar, you’ll feel some signs of withdrawal. Sugar is highly addictive, but after a few weeks, you’ll find your cravings diminish.
  • What you eat is important, but so is what you drink. Instead of diet or regular soft drinks, switch to water. Herbal tea, green tea and even some coffee can also be added to the list of safe drinks.
  • Eating healthy means you’ll never have to count calories or diet again.

Do You Need Nutritional Guidance

Do You Need Nutritional Guidance

There’s a lot of reasons people might need some nutritional guidance. First, everyone is blasted by advertisement that says certain foods are super healthy, so eat them. That’s just not true of some foods. If you’ve listened to the ads for high fructose corn syrup, they say it’s natural, because it comes from corn. According to the FDA, it is. It doesn’t contain artificial flavors, colors or synthetic substances. However, it’s far from natural. The starch is extracted from corn, treated with an enzyme that releases the glucose and then another one that changes half of that into fructose. The substance left, high-fructose corn syrup, never would or could appear in nature without scientific intervention. It can cause changes in hormones that can make you gain weight.

What do you believe?

That’s a tough question. The answer, however, can be simple. If you want to eat healthy, eat foods that are closer to their natural state and undergo little if any processing and avoid sugary food. Eating fresh fruits and vegetables, a healthy lean source of protein and healthy fat, such as an avocado, olive oil or nuts, can keep you on a road to healthy eating.

Planning well balanced meals may be a simple as creating a rainbow on your plate.

Fruits and vegetables of different colors have different nutrients. They even have different phytonutrients. Yellow and orange vegetables, for instance, contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. Beta-carotene comes from the yellow or orange coloring. It converts to vitamin A. Blue and purple vegetables contain lutein, anthocyanin, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. The anthocyanin, a powerful antioxidant, gives the fruit or vegetable the purple color. Each color provides different health benefits.

You might think it’s too expensive to eat healthy, but it’s not.

Not all your protein has to come from grass fed organic beef or other more expensive sources. Beans are a great source of protein and a bag of beans can make a soup that feeds a family. Add a fresh salad and a side of vegetables, like garlic roasted broccoli and you have a healthy meal. Don’t let some of those high cost “specialty” items fool you. Remember, if it says gluten free and has a high price tag, you might be paying for the advertisement. Foods like rice and potatoes are naturally gluten free.

  • Eating healthy doesn’t have to take a lot of time, but it does take planning. If you plan ahead, you can make extra meals when you cook and freeze it. It’s easy when you make soup.
  • When you buy fruits and vegetables that are in season, you can also save money.
  • The biggest benefit of getting nutritional guidance is learning how to create healthy meals. It’s not a diet, because they don’t work.
  • Once you start eating healthy, you won’t want to go back to old eating habits. You’ll find that healthy food actually tastes better.

Improve Your Mental Health With Fitness

Improve Your Mental Health With Fitness

There’s a lot of study about the effects of exercise on mental health and brain related illnesses. Most studies show that you can protect your memory and improve your mental health with fitness. Working out has recently been added to many protocols for Alzheimer’s and dementia patients and showed improvement or a slower progression of the disease. Therapists are finding that exercise and healthy eating play a dramatic role in improving the recovery from depression and anxiety.

You may have experienced it yourself.

If you’ve come into the gym, dragged out and in a such a bad mood, even puppies aren’t cute, but left feeling chipper and great again, you’ve experienced the effect that exercise has on your mindset. Exercise can burn off those hormones of stress that can affect your mood and replaces them with ones that make you feel good. Not only do the workouts boost endorphins, which you’ve probably heard about being responsible for the “runner’s high,” It also produces dopamine while you’re working out and as that lowers after the workout, serotonin. Serotonin, is responsible for many things, like the sleep wake cycle, but it also gives you a sense of satisfaction.

Exercise may be critical for those with depression.

Not only does exercise help reduce the risk of depression, it also keeps you more alert as you age. Studies have shown that it’s effective in treating many conditions and even helps with certain issues in schizophrenia. It affects areas of the brain and increases the blood supply, boosting the delivery of oxygen and nutrition. It may create new neurons in the hippo campus, an area of the brain that helps memory, learning and regulates emotion. It also improves the neuron signaling, connections and growth by increasing neurohormones and neurotrophic factors.

Exercise can boost your self-image.

Studies show that just starting a program of exercise can improve people’s self-image. Just imagine how much good it does when the results appear. If you’re feeling frumpy, fat, unfit or other type of emotion that indicates you’re not perfect physically (Who doesn’t from time to time?), working out can help and the results will add to your self-esteem. You’ll even walk taller because of improved posture and that can make you feel good too.

  • The boost in serotonin from exercise helps you sleep better. The better you sleep, the better your mood normally is.
  • While you’re working out, you’ll normally be focusing on the exercise, rather than the problems of the day. That alone can help give you mind a break from negative thinking and make you feel good.
  • You’ll get a boost of energy after you exercise for a while. That extra energy can make you feel good emotionally, too.
  • Many people hold their problems in, causing skeletal tension. Exercise helps you release that tightness and gives you a more relaxed feeling.

How Important Is A FitBit

How Important Is A FitBit

FitBit is popular in Inglewood, CA, just like it is everywhere else. I often get questions from people about how important it is to add this tracker to their weapons for good health. The answer is, it depends. That’s right, some people find it extremely helpful, while others like more traditional techniques or different technology. It’s simple, small and records a number of different types of data throughout the day. It may record the amount of calories you burned, the number of steps you take and even spot how hard you’re working… are those steps a slow stroll or a hard hitting run? It’s a good tool to keep you accountable.

Get other health information with FitBit.

Wear it at night to see the quality of sleep you have, too. It also records your heart rate, the number of steps and stairs climbed and the distance you traveled. Newer models identify they type of exercise, interval mode and when to stop or start. If you’re doing weight lifting, it records that too. It can give you a cardio fitness score based on all the data it collected, your profile and your resting heart rate. You also get virtual badges for achieving goals to add to your motivation.

There are other tech products to also help you get fitter.

Wearing fitness gadgets is now fashionable and there are a host of competitors on the market. Jawbone’s Up, another fitness wristband, lets you know if you’re sitting too long and need some activity. BodyMediaFit has a host of features to tell you how fit you are from your heart rate to the heat that comes off your body. Not getting the right type of sleep? Try Zeo to monitor it.

Go old fashioned.

Maybe you’re not a techy kind of person. That’s okay, you can use simple device to help you get fit faster. If you set at a desk all day long, bring a timer or use one on your phone to remind you to get up and walk every 50 to 55 minutes. Track your workout with a simple chart created on a small pocket pad. Sometimes, the act of logging the information yourself is just as motivating.

  • Working out with a friend can be just as motivating, but products like FitBit are helpful when you’re on your own.
  • Counting out a thousand steps a day is too cumbersome to do without some type of technology. That’s one reason these types of fitness aids are so popular.
  • While a formal program for working out is important, you also need to stay active when you’re not at the gym. These apps and tools can help you stay more active and if you’re a mom, a great way to prove to a spouse just how much you do!
  • FitBit isn’t for all types of exercise. For instance, if you’re a swimmer, it won’t help you there.

Dieting Vs Lifestyle

Dieting Vs Lifestyle

If you think that you’ll get into shape by simply dieting, you may be surprised to find dieting doesn’t work. What works is changing your lifestyle. Anyone that comes to our boot camp in Inglewood, Ca knows that we focus on making changes to your diet that last a lifetime, not just eating a special menu until you’ve lost the weight you want to lose. There are several reasons that making lifestyle changes is so much more important than dieting.

Diets may seem like they work, but they don’t.

You may feel proud of yourself if you’ve shed those ten or twenty pounds by sticking with a strict diet, and you should. However, what happens once you’ve achieved your goals? Normally, you go back to your regular eating habits and it doesn’t take long for all the pounds to return, sometimes bringing friends. The cycle starts over and you’re back to counting calories. Diets work, but the success is temporary.

Healthy eating is different.

While it takes some time to learn how to make all the right choices, the basics are easy. Avoid highly processed foods and eat more whole foods. Whole foods, like fresh fruit and vegetables are more than just lower in calories, they’re filled with nutrients that keep you running at peak performance. Learning to make substitutions, like eating brown rice instead of white rice for fewer calories and more nutrition or substituting Greek yogurt for sour cream on baked potatoes is the next step. Finally, learning to cook differently, steaming, broiling, grilling and baking rather than frying and making substitutions to recipes to reduce calories and boost nutrition, such as applesauce for oil or sugar in baked goods, is the last link on healthier eating.

Adding regular exercise to the mix is a must.

Sure, a healthy diet can help you shed those pounds and make you healthier, but when you add in regular exercise, it speeds the process and does even more. Exercise helps you stay healthier. It can burn off the hormones of stress, boost muscle development and improve circulation. As you build muscle tissue, it becomes easier to lose those unwanted pounds. It takes more calories to maintain muscle tissue than it does for fat tissue.

  • Drinking plenty of water not only keeps you hydrated, it keeps you healthy. Part of a healthy lifestyle includes drinking approximately 8 glasses a day.
  • A healthy lifestyle also means getting adequate sleep. Sleep is necessary for good health. It’s heart healthy and can also help curb urges for sugary treats for energy.
  • The healthier your lifestyle, the more energy you’ll have. That can lead to a richer, fuller life and an even healthier way of life.
  • Socialization and smiling are also important for health. Smile more and enjoy the company of others to be your fittest and happiest. A good belly laugh burns calories.

Benefits Of Strength Training In Older Women

Benefits Of Strength Training In Older Women

I like to focus on the benefits of strength training for older women, not because they’re available just for that group, but because older women tend to avoid strength training. Some of my senior female clients avoid it because they grew up believing either that it was unladylike, built big muscles or was dangerous for people beyond a certain age. Sometimes, they believe all three myths. Older women get a dramatic benefit from building muscle tissue with strength training and it can lead to a reduction in medication and better health.

You’ll build muscle mass.

No, you won’t become the Incredible Hulk or start a race of muscular super seniors, but you will keep the muscle mass you need for a healthy life and everyday tasks or fun. As you age, you lose muscle mass. The American Council on Exercise estimated that between the age of 30 and 80 almost 40 percent of muscle mass is lost if you’re sedentary. That means you get weaker and unable to function like you did a few years prior. Eventually, it could mean you can’t live on your own. That would be a shame, since in many cases, it’s preventable.

More muscle mass means denser bones.

It may not seem like lifting weights or jumping could build your bones, but it does. It causes the muscles to pull against the bones and that starts the process of bone building. There’s a vast wealth of evidence that just doing strength training two to three times a week can help retain the calcium in the bones and improve bone formation.

You’ll help prevent chronic disease and improve conditions you already have.

If you presently have diabetes, back pain, osteoporosis, arthritis or even chronic depression, strength training can help relieve those symptoms and even help reverse them. Insulin resistance, the precursor to diabetes, is helped with resistance training and so are people with type 2 diabetes. Strength training increases the protein responsible for regulating how the body absorbs blood sugar.

  • Boost your mental attitude with strength training. Getting older doesn’t have to mean getting angrier or depressed. When you workout, you burn off the hormones of stress that can cause you to get crankier. It also boosts the hormones that make you feel good and lift depression.
  • Strength training burns calories and boosts your metabolism. A slow metabolism can cause weight gain and that can lead to a number of conditions. You’ll look fabulous, too.
  • Deep sleep is harder to achieve when you age. Strength training helps you sleep better. A good night’s sleep is important for a healthy body, particularly for heart health.
  • Strength training also improves balance and can be instrumental in reducing falls and accidents that may lead to ending independence.

Why Running Is Good For Your Heart

Why Running Is Good For Your Heart

If you’ve read the news that some studies show that running too much actually takes toll on your heart, take note. Actually, running is good for your heart, just like any type of endurance exercise. However, just like any type of exercise, going from couch potato to marathon runner in one day is not heart healthy. People who have lived a sedentary life aren’t prepared for a tough workout that would even make a veteran runner exhausted. Doing too much, too soon without working up gradually to a high level of exercise is bad for all muscles.

Running helps you lower your blood pressure and even cholesterol levels.

It doesn’t take much to help get those numbers better, just 30 minutes four to five times a week provides enough exercise to help normalize high blood pressure and lower the bad cholesterol, the LDL, while improving the good cholesterol, the HDL. High blood pressure and high LDL cholesterol are both precursors for heart disease. Getting the numbers back to normal will make your heart thank you by beating longer.

You’ll boost the strength of your heart muscle when you run.

Your heart is like any muscle. It needs exercise to work its best. When you run, you make your heart pump harder. Just like any muscle that has to work harder, it builds strength. Getting your heart muscle into shape means you strengthen the heart walls and improve its efficiency. You’ll be able to endure longer without overtaxing your heart as it builds strength.

Running will help you lose those extra pounds.

Obesity is now the leading cause of preventable deaths. It also sets you up for heart disease. When you run, you work many different muscles besides your heart. You start burning extra calories and building muscle tissue that replaces the fat tissue you lost. The more muscle tissue you build, the more calories you burn, since muscle tissue requires more calories to maintain than fat tissue does. Before you know it, you’ll be far trimmer and heart healthy.

  • Running not only makes the heart stronger, it improves the intake of oxygen and lowers the resting pulse rate. That allows the heart to pump more blood each beat and makes its job easier, making it work less.
  • Running helps burn off the hormones of stress that can affect not only your heart, but your whole body. It replaces those hormones with ones that make you feel good.
  • Running improves circulation, while helping to prevent clots that can interrupt blood flow. Improved circulation also sends important nutrients and oxygen to all parts of the body, including the heart.
  • If you’re starting a new workout program, always check with your health care provider to ensure it’s safe for you before you start.

Kimberly's 22 pounds of weight loss lead to great opportunities in her life.

Transformation Tuesday “Kimberly Journey”

Check out Kimberly transformation story, I’m so proud of her and all the positive changes she had created in her life.

Kimberly-Ake-8-1-18-Front-After.pngHow much weight loss have you lost to date? 

I have lost 22lbs.

What was your life like before coming to Custom Body Bootcamp?

Life before Custom Body Bootcamp was a series of attempts to lose weight. At the beginning of the year I tried to meal prep which was somewhat successful, but without the proper knowledge on how food is processed in my body and a lack of exercise I didn’t see much results. I also attempted workout plans or Zumba, but the motivation to continue was just not there.

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What was your trigger that made you decide to take action and make some healthy changes in your life?

This year I had decided to make a change and start with baby steps, which was altering the way I ate. I was overweight and although happy with myself, very unmotivated, but I wanted to try the challenge that I kept seeing pop-up on my facebook feed. Bootcamp is around the corner and the sessions were only 30 minutes, I just took a gamble pretty much.

What goals have your reached?

My goal has always been to become healthier, but being able to go below a weight I had always wanted surpassed my expectations. I wanted to get to 175, I went down to 168 and have never felt healthier. I didn’t even look this good in high school.

How has your life changed after coming to Custom Body Bootcamp?

It has definitely changed my life, I have come so far, I have no intention of going backwards. It has changed the way I see food and has made me realize that exercising is something that has to be done throughout life, not just for a few days or month. Consistency is very important to stay healthy.

How do you visualize your future self that you are currently creating?

I see my future self as motivated and healthy and happy. I had a conversation with Chris about how when we make positive changes it can attract and make positive things happen around you. And that is exactly what has been happening. I am moving because I am engaged to a man I thought I’d never see again and I am also going back to school to get out of a place I have felt stuck at for years.

What would you tell someone who is scared about trying out Custom Body Bootcamp?

I was scared, so I would say push yourself out of your comfort zone and try it. But you have to surrender completely and give it your all or there is no point

Thank you to the team that was so helpful and motivating. You guys are great! And also to my fellow bootcampers who would push their hardest and motivate me to do the same. This was definitely a life changing experience.

​Our Next 6 Week Challenge Starts September 17, 2018.

Click Here for 6 Week Challenge Details

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Can You Eat Healthy Without Depriving Yourself

Can You Eat Healthy Without Depriving Yourself

In Inglewood, CA, we’re so lucky to be able to find all types of fresh fruits and veggies available from local vendors. Of course, I’m a huge fan of locally grown fresh produce, especially when it’s organic and right out of the garden. There’s nothing worse than a cardboard tasting piece of fruit or vegetable that was picked early, before it became flavorful and shipped in a refrigerated car to ripen later. I guess what I’m saying is that when you focus on actual taste, it makes a huge difference. Truly tasting the food you eat is one way to get you on the road to eat healthy without depriving yourself.

You don’t have to give up everything you love.

That’s right. When you’re eating healthy, it doesn’t mean that you’ll be struck dead by lightening if you have a small piece of cake or a cookie occasionally. Just don’t eat the whole cake, sliver by sliver, of course. (We’ve all been there at one time or another.) If you do, don’t throw up your hands and quit your healthy eating plan. It’s not the end of the world. Just make sure the next meal is healthy. It’s not the individual food that’s going to pack on pounds or make you sick, it’s the combination of your entire diet.

Find ways to make delicious foods and treats that are also healthy and have them available.

You can make some yummy treats that are still quite healthy. For instance, it just takes two, possibly three ingredients, to make a yummy fruit creamsicle. Grind up fresh berries or fruit like blueberries, sweet black cherries or peaches. Add an equal amount of Greek yogurt and if necessary, some honey or agave to sweeten to taste. Put in a popsicle mold and freeze. They’re ready for you when you need a healthy sweet treat. There are so many other healthy foods that are absolutely delicious and won’t leave you feeling deprived!

Find ways to substitute food or ingredients.

You don’t have to eat everything raw that comes fresh from the garden, just start with a few changes to your diet to eat healthier. For instance, instead of sour cream on that baked potato, add a dollop of Greek yogurt. It looks and tastes the same, plus you can buy a smaller container of yogurt that costs far less than the sour cream, so you save money, too. For baking, applesauce can substitute or some of the oil or sugar in it. It lowers calories and boosts nutrition.

  • Eat slowly and savor every bite. You’ll get the full flavor of each bite, plus it slows you down, so your brain has a chance to signal your body that you’re full.
  • Double the salad and vegetables. Cut the dessert portion in half. You still get some, so you won’t feel left out and with the double serving of salad and veggies, it may be all you can eat.
  • When eating out, eat slowly and eat only half the dish and dessert. Get a take home box and finish it tomorrow at lunch. It’s a free lunch that also helps you lose weight!
  • Pay attention to whether you’re hungry or eating for an emotional reason. If you’re bored, lonely or sad, often you eat to console yourself. Instead, try doing jumping jacks, running in place, deep knee bends or other exercise before you walk to the fridge. The exercise can help lift your spirits and postpone that binging.

How To Be Disciplined To Get Results

How To Be Disciplined To Get Results

Hey there,

My reason for writing this email is to give you a key ingredient to be successful and create healthy long lasting results in your life.

This key ingredient is DISCIPLINE!

Whether you are looking to lose weight, get healthy and/or tone-up you must be disciplined. Let’s be honest, if you want to create any changes in your life you must  have self-control, willpower and take unfamiliar actions that are out of your comfort zone.

So let’s start by defining discipline.

Discipline is action or inaction that is regulated to be in accordance (or to achieve accord) with a system of governance. Discipline is commonly applied to regulating human behavior.

When you are looking to create change in you life, you have to avoid taking actions that are your regular habits and take actions that are unfamiliar to you.   

For example, if you are looking to lose weight and get fit and healthy you will avoid going home and watching TV and instead be disciplined to go to the gym and get a good workout instead.  

The same applies to eating, avoid unhealthy food and eat healthy nutritious food.

Every time you are disciplined and focused you are taking the next steps that will get you the results you are seeking, you are building your discipline muscle!

How do you build your discipline muscle?

Start by writing down the changes you want to achieve, (set your goal). Then list the actions you must take and actions you must avoid.

Become self aware of your habitual patterns so you can have the choice to decide what action you want to take.

Then get to work and start to making discipline choices. When you are making the right choices no matter how big or small you will be develop and strengthen your disciple muscle.

The beauty of being discipline is that it eventually flows in all areas of your life.  Once you start seeing changes in one area, it magical flows to other areas of your life.

So be focused and strict with your goals and build that muscle.

Live Strong, Be Strong- Mind, Body Spirit!

Chris