Chino Hills Boot Camp, Chino Hills Personal Trainer, Chino Hills Weight Loss

June 2009

June 29, 2009

21 Get Lean Tips From Oceanside California

p1000001I am here sitting on my balcony in Oceanside, California so I thought I might put up a quick blog post.
Here are 21 tips to getting leaner

1) Lift weights heavy enough to reach failure between 8-12 reps

2) Do HIT cardio (high intensity interval training) This is when you do a period of very fast pace cardio followed by a period of slower pace

3) Don’t ever workout 2 major muscle groups together

4) Get some complex carbohydrates and protein immediately within 30 minutes of your workout

5) Eat small frequent meals every 3 hours

6) Eat a lean protein source every 3 hours

7) Take essential fatty acid supplement (My favorite is Udo’s oil

8) Supplement with whey protein and Glutamine

9) Make sure to always take a multivitamin

10) Become friends with green leafy veggies and eat them ALL THE TIME

11) Say good buy to Mayonnaise and BBQ sauce and say hello to Salsa, Mustard and hot sauce.

12) Drink water all day long and get rid of liquid calories (unless it’s a protein shake)

13) Limit Alcohol (Alcohol has 7 calories/gram)

14) If you must drink, keep it in moderation and don’t add more calories to your drink (Sodas, juices, creams etc…)

15) If you can, take a 15-minute catnap in the afternoon

16) Breakfast, Lunch and Dinner should include 1/3 Protein, 1/3 starchy carbohydrate and 1/3 fibrous carbohydrate

17) Work on your “problem areas” first thing during the week

18) Don’t ever ever skip breakfast

19) Cook your food in bulk. (I cook my food on Sundays and Wednesdays)

20) Always know your schedule the night before and know when you are going to eat the next day

21) Always have a RTD (ready to drink) shake with you at all times in case you can’t get to your food

Lastly some pics at the beach with Awesome weather and family!!

beach view II Oceanside Getaway June 2009Beach View III Oceanside Getaway June 2009

Sam and Nephew Oceanside Getaway June 2009

Family pic II Oceanside Getaway 2009

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June 24, 2009

Seems Like yesterday!! Carlos Buonavita at the Baby Shower

Just feast your eyes on this!!

Normally I don’t promote people on the blog unless I can really stand behind their work.

Carlos Buonvita, Grill Master, at Good Life Grill is one of the few people I can proudly put my name behind.

Check him out below!!

Carlos from Good Life Grill outside Dr. Saman Bakhtiar’s home grilling for the all his guests at the fun filled co-ed baby shower Saturday, June 6th.

To request pricing and menus email Carlos at

Good Life Grill


Yummy!!  Super delicious food from the Santa Maria Tri Tip to Carlos’ grandma’s Chimi Churi Sauce…it was absolutely a superb meal.

Again Carlos can be reached by email at or (909)614-9353


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June 22, 2009

Forget Swine Flu or H1N1 Man, That Is Old News

The  Panic over Swine Flu is surprising when you consider how most people continue to do things to themselves every day that are far more likely to be deadly.

For example, most people are still eating one specific type of food that has been deemed totally unfit for human consumption.

Now THAT’s scary.

Let’s face it, bad news sells!

We have been bombarded by the media with stories of Swine Flu as pandemic epidemic!   Health experts are arguing that Swine Flu is no worse than the common flu.

I wonder why the media doesn’t put this kind of effort and attention into more productive types of public health messages, like what to eat and what NOT to eat?

Why don’t consumers respond with equal alarm when messages about our food are broadcast?

Ironically, people avoid crowded public places like the gym and don facemasks when going out in public. These same people will remove their masks and proceed to smoke cigarettes and eat food that’s potentially far more dangerous than any flu threat.

Most people are literally eating poison every day without giving it a second thought.

Here’s the result: In the US alone, 1,700,000 new cases of diabetes, 233,600 diabetes-related deaths, 600,000 myocardial infarctions and 451,300 coronary heart disease-related deaths every year.

Trans Fatty Acids: The poison in our food supply that most people are STILL eating

New Studies on Trans fatty Acids

TFA’s are not new news, but there have been new studies published this year on the dangers of TFA’s, two of them just in the last month. If you think swine flu is scary, consider the following facts from the latest research:

  • Four recent studies indicated 24, 20, 27 and 32% higher risk of myocardial infarction (MI) or CHD death for every 2% energy of TFA consumption isocalorically replacing carbohydrate, SFA, cis monounsaturated fatty acids and cis polyunsaturated fatty acids, respectively.
  • Even consumption of small amounts of TFA’s (2% of total energy intake) is consistently linked to coronary heart disease.

If heart disease isn’t enough, the research says that TFA’s will also negatively adverse other parts of the body…for a list of these just ask and I will have my assistant post them in the  comments.

Some experts say there is NO safe level of TFA intake.


If Trans fats are so dangerous, why is their use so widespread?

Nutrition author Udo Erasmus put it this way: “TFA’s are a food manufacturer’s dream: an unspoilable substance that lasts forever.” TFA’s are cheap and for countless food products, they can prolong shelf life, allow easy transport, provide solidity at room temperature, and increase suitability for commercial frying.

“TFA’s are bad for you.” Ok, so now what? What you really need are some simple behavior guidelines and a list of foods to eat very infrequently if you eat them at all.

Here’s a good place for you to start.

4 Ways to Avoid Trans Fatty Acids

1. Read ingredients lists. The primary source of TFA’s is partially hydrogenated vegetable oils. In particular, soybean, sunflower, cottonseed and palm oils are frequently hydrogenated.  Read food labels on any packaged products and look at the ingredients list. If it contains partially hydrogenated oils, it contains TFA’s.

2. Watch for label loopholes.

3. Eat mostly foods that do not have a label.

4. Avoid foods that contain TFA’s most of the time.

  • cookies*
  • crackers*
  • biscuits*
  • pastries*
  • pies*
  • doughnuts*
  • packaged frozen foods (breaded chicken, breaded fish, etc)
  • corn chips
  • potato chips
  • packaged popcorn
  • some breads
  • frostings
  • French fries (fried potatoes)
  • taco shells
  • margarine
  • shortening
  • some salad dressings
  • some candies
  • some processed cheeses

* Major food sources for American adults

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June 18, 2009

Our Very Own Inspiration Coach Stevens


It is always very difficult for me to put down in words how I did or do things; therefore, I have a tendency to ramble a lot (as you well know).  So, I’ll give it a try.

The way I coached at the beginning of my career is a great deal different than I do now.  Over the course of time, coaching has evolved for me.  It has grown to what it is today out of a period of introspection about coaching.  After the first three years of coaching football and baseball, I left teaching and coaching to take a good look at what the Lord wanted me to do with my life.  Up to that point, I separated my spiritual mission with my professional one.

Either by divine intervention or me coming to my senses, I decided that they should be one in the same.  I decided to get back into teaching and coaching after a year’s hiatus.  But before I did, I sat down and decided that I wasn’t going to coach by the seat of my pants.  So, I sat down and decided to develop a general philosophy of coaching, a mission statement (what was it that I wanted to accomplish in coaching), core values.  I was going to develop a few customs and courtesies in the program.  I was going to develop some expectations from the players through their performance, discipline, and training.  The final area that needed to be identified was that of developing relationships with fellow coaches, players and/or teamwork.

Well, this was a pretty daunting task…but it is still a work in progress.  It came out in written form and is still sitting on my desk.  I look at it once in awhile to remind me of my purpose in life.  I have also made copies for my two sons to place on their desks to refer to every so often.

So, what could I share with you that would be what I consider to be the most important area that helped me in my career.

I would say that when I sat down and identified my dream of what I wanted to get accomplished in my life.

Men of any consequence in this world, at some time or another, sat down and identified their dream and set down goals to reach that dream.  Of course those can change with circumstances.  (Sam, yours may change when you see that little face look into your face for the first time).  Then, you fight like crazy to reach those goals.  Everything else is vanity and like grasping for the wind.

I had to ask myself…what drives you?  What is your purpose in life?  What is it that pushes your button?  What gives you the emotional power to struggle, and press on to reach those goals?

Sam, there are forty year-old men walking around today disappointed and discouraged because they haven’t realized their dream.  Why?  They didn’t have the emotional power?

My power that drives me to live this way in all aspects of my life is the fact that I want to glorify the Lord God Almighty.  To get caught up in the throws of  that vision drives me to walk worthy of Him and what He has called me to do.  That is my calling in life.

Take that philosophy or vision and apply it to whatever your hand finds to do.  It could be in the business world,  the professional world, the service world.  A player that is in the throws of being the best football player he can  drives him emotionally farther than he or anyone else can imagine…maybe even beyond any natural limitations.  He can soar to great heights and can accomplish anything.  (Read or re-read “The Little Engine That Could”). The vision and dream that is the steam that drove him can be found in the human machine.

I tell players, what do you think would happen when a whole team gets locked deeply into their hearts one vision – one plan – one mission – one goal – one heart – one soul – one voice –  one direction –  one execution.  That is what makes those in the Army, Marines, Navy, etc. so tough!  They are working together because their lives depend on it…if I can get players to perform together as if their lives were hanging in the balance – what kind of team would we have?

Is that going too far for the game of football?  I don’t think so.  Isn’t that what we want our children to learn?  Don’t we want them to learn this concept early in life and in the arena of a game rather that wait until it may be too late? Aren’t we called  to win the battle of life?  How are we doing in the leadership of our country, our communities, our homes?

If I can get this concept through to my players and make it a part of their attitudes – it will eliminate laziness, selfishness, unwarranted pride.  I believe that it might take away greed that has so encompassed our way of thinking in this society.  It is then replaced with desire, determination, diligence and discipline – all ingredients for victory.  What is victory?  The total release of yourself toward a goal.

You can want something more than any other player or team…but if you don’t put in the total effort…you will go begging at the end of the season.

There is an author named H.A. Ironside has written three little quips that I like and have tried to make it a truism in my life:

H.A. Ironside

“Talk and walk must go side by side!”

“Words and ways should be synonymous!”

That is my philosophy of coaching.  I will leave you with a quote and two names to google and read their stories:

“If you aim at nothing in this world…you will hit it every time!”

Alexander Graham Bell – had a vision to educate deaf people.

Henry Ford – had a vision to produce an affordable, reliable, efficient automobile.

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