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

February 2010

February 8, 2010

Goal Setting @ 35 Degrees Henderson Nevada

Here is a little technique that I use to clear my mind and set goals. Enjoy!!!

I would also love to learn more about how you motivate yourself and set goals. Please leave me a comment as I would love to learn from you as well.

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February 3, 2010

Vitamin D – Sunshine Vitamin is Hot-Hot -Hot (Part 1)

Vitamin D – Sunshine Vitamin is HotHotHot (part 1)


I have studied the importance of Vitamins and Minerals for years but I never knew how important vitamin D had become.

After recently getting a physical and blood work my very good Doctor and friend Dr. Unger. told me that I was chronically low in vitamin D.


I couldn’t believe it!!! I thought that I was in perfect condition.

Well, I was wrong so I decided to do some research about Vitamin D.


It doesn’t matter if it’s a 15 year old young athlete trying to put on some muscle, a working mom who is trying to shed those last 10 lbs, or a 60 year old grandpa who is looking to improve his health …


And my answer is always the same – let’s first look at your diet before assessing if you should be taking a supplement(s).

Most are overrated, but there are some that have merit for sure.

And one vitamin that continues to dominate the science and media is vitamin D -the “Sunshine Vitamin.”

Not long ago it was thought of as more of a “helper” nutrient – helping the body better utilize its calcium for strong bones.

But the game has changed.



Experts now realize that vitamin D has a positive effect on many different functions in the body:

• muscle strength
• bone health
• potentially reducing the risk of type 1 and 2 diabetes
• obesity
• cancer prevention
• Alzheimer’s
• arthritis
• decreasing falls with elderly
• other inflammatory issues

And more and more research is showing that a good majority of the population is deficient – here are just some prevalence numbers from several studies:

* 74% of premenopausal women
* 60% of elderly
* 50% of pregnant women
* 42% of children are deficient!

The first step is to get your levels tested – ask for your doctor to test 25-hydroxyvitamin D .

The blood values should be between 50-80 ng/mL (or 125-200 nM/L) year-round.


So if it’s so important, where do we get it?

We can make vitamin D from sunlight. But most “shun the sun” – by either rarely venturing outdoors, or slathering themselves with 4000 SPF suntan lotion so it’s like a suit of armor.
I blame my wife for being low on Vitamin D since she never let’s me out in the sun without putting 4000 SPF sunblock on me.

(She is an esthetician so she is always worried about skin and sun damage)
I know she really has my best interest at heart.

And some other foods provide D too, but it’s difficult to get through foods – milk is fortified, canned and wild salmon are good options, sardines, anchovies, egg yolks, liver, and only a few other foods provide decent quantities Vitamin D. Unfortunately most don’t eat or drink many of those options above.

So what should we do?

1. Go to the doctor and have your levels tested.


(If you live in the area I recommend Dr. Unger)

14726 Ramona Ave.Suite 110 Chino, CA 91710 (909)590-8409


He truly is one of the best out there.

2. Include some of those foods above for quality sources of D, along with other nutrients.

the Body Itself Makes Vitamin D when exposed To The Sun

The Body Itself Makes Vitamin D When Exposed to the Sun

3. Get out in the sun a bit – just 10 minutes each day seems to be sufficient.

4. Add a quality vitamin D supplement – experts seem to agree that 1000 IU’s of Vitamin D3 each day is a good start.

Of course talk to your health care provider and follow their specific recommendations.

Heck, even Bailee takes 400 IU’s every single day … and she’s just 7 months old!


So to answer the “what supplement should I take” question – this is one supplement that I feel should be on everyone’s shelf.


For more information on this subject I recommend talking to

Dr. Unger.

14726 Ramona Avenue

Suite 110

Chino, CA 91710


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Looking forward to bringing you more interesting info soon!

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We are having a Blast doing these Blogs for you!!

Chino Personal Training

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February 2, 2010

The Best Diet is KISS (Keep it Simple ……..)

Don’t make your diet complicated

It’s kind of hard to make permanent lifestyle changes if the changes you’re trying to make are too complex, right?
Well what if the plan you’re trying so diligently to follow is “too complex” – meaning there are too many food rules?

A study out just this month in the journal Appetite, compared two diet programs (one with more “rules” and one with less) to see if one plan produced better results and long term success.
The two programs used were Weight Watchers and something called Brigitte.


The study was performed in Germany, where Brigitte is popular.

Most are familiar with Weight Watchers, which assigns point values to foods and then instructs members to eat within a certain number of points each day.
You can “earn” more points with exercise and save up points if there’s a special occasion where you’re likely to eat more than normal.
Brigitte is a “recipe-based weight management program” that provides recipes and shopping lists for every meal, meaning participants simply following along with the given meal plans.

In this instance, Weight Watchers was the more complex program with the various point calculations and such, whereas Brigitte is a straightforward “here is your plan, shop, cook, and eat these foods.”
For those in the US, simply think of Brigitte as following along with given meal plans from a weight loss expert.
The goal of the study wasn’t to measure weight loss, but rather to see if weight loss programs fail because of their complexity.
Their conclusions?
The researchers found that “perceived rule complexity” was the strongest factor associated with increased risk of quitting.

The people in the programs perceived the respective programs to be too complicated.
That means one thing to me:

Ever hear the acronym K.I.S.S.?

Keep It Super Simple (yes, it’s cleaned up a bit for our blog).
Does that mean IT IS NOT YOUR FAULT that the “diet didn’t work?”

Chime in – what do you think?
(Source: Appetite, 54 (2010) 37-43.

When weight management lasts.

Lower perceived rule complexity increases adherence.)

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February 1, 2010

Bailee’s Balancing Act

Here is one of my favorite quotes:

“Never tell a young person that something cannot be done.

God may have been waiting for centuries for someone ignorant enough of the impossible to do that thing.”


You got to check this video out. Both my wife and I couldn’t believe what our 4 month old baby girl was able to do.


WARNING !!!  Never attempt this at home with your child.

Loren is a liscensed physical therapist and works with national gymnastic champions.

From the young age of 4 yrs. old,  Loren’s daughter Holly, has been able to hold a handstand.


What amazing things can happen with positive reinforcement.

Today Holly has accomplished the National Champion status in Acrobatic Gymnastics and is currently working with Cirque du soleil.


You see as children we don’t have fears and we are only limited by our imagination.


But something happens to us as we grow up and we start doubting ourselves.


Could it be the constant “you can’t do this”,  “you are not good at that”,

” You will never become that.”, from the adults?

As a first time father I would love your opinion on this subject.

Please leave me a comment.

Thank you and if you enjoyed this Blog please click the facebook icon below.

If you haven’t visited our website and would like to….click here.

Looking forward to bringing you more interesting info soon!

If there is a subject you are curious about let us know!

We are having a Blast doing these Blogs for you!!

Corona Personal Training

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