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April 2010

April 18, 2010

Top 7 Diet and Exercise Excuses

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Top 7 Diet and exercise excuses



“I don’t have time to work out.”


That is total baloney.

Make the time.

I am sure you found the time to watch your favorite television show, right?!

You’re busy, and I get it, but you have to find a way to make your health a priority.

Start scheduling workouts like you do appointments.

You can get up a little earlier and do a fitness DVD.

You can squeeze it in on the weekends.

You can get a piece of cardio equipment and do 30 minutes while unwinding and watching “The Office.”

The reality is that you must make the time.

You will better overall health, and better self-esteem-it’s worth it.


“I have to keep junk food around for my kids and/or boyfriend.”


Trash it! They shouldn’t be eating that stuff either!


“I’ve tried to lose weight before, but I just can’t do it.”

Scale with tape measure bow


Of course you can.

You can do anything when armed with the proper information.

Take some time to educate yourself about how to work out properly.

Learn about calories-how many are in the foods you are eating and how many your body burns naturally each day.

When you are informed you are empowered to make choices that create life changes.

The next time you are about to say, “I can’t,” stop and ask yourself, “How can I not?”


“I have too many business dinners and social gatherings.

I can’t lose weight in that environment!”

Business Networking

Seriously, is anyone really going to notice if you pass up the fatty appetizers?

Or the open bar?

I go to business dinners all the time and I find they go better when I am not drinking.

For dinner parties, offer to bring something.

That way you’ll know there is at least one healthy thing to eat.

And if you’re worried about offending people, remember you don’t need to be preachy about your eating habits ; just say “no thank you” to the unhealthy fare.


“I travel a lot and can’t get into a routine.”


Listen, I travel constantly and I can still eat healthy and work out!

Yes, fitness is my business, but anyone can do what I do: Bring your own snacks at all times.

Stay at with hotels with gyms. Bring fitness DVDs and do them before bed in your hotel room.

Be high-maintenance with your ordering when eating out: Get foods grilled or baked, get all dressings and sauces on the side, sub out starchy sides for steamed veggies.

If I can do it, so can you.


“My friends eat poorly and it makes it hard for me to eat healthy.”

Communication is critical.

You must tell your family and friends what your health and wellness goals are and then teach them exactly how to support you.

The only way they are going to know what you need and how to give it to you is if you tell them.

So ask them to eat healthy with you, and if they can’t do it, then ask them not to push food on you or ask you if you want bites.



“My loved ones nag me about my weight and it makes me want to rebel.”
This is sort of similar to the friends who push bad habits on you-communicate your needs and desires.

With that said, if your family still nags at you, then you must set boundaries.

Tell them that your weight and fitness habits are simply not up for discussion, and don’t discuss events or things in your life that trigger them to start in on you.

What’s your biggest workout excuse?

And be sure to check out our all our

6 Week Transformation Contestant Blogs Today to see how many people got a kick start and boost!

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April 15, 2010

Reasons Why your Weight Loss Plan Isn’t Working

Reasons Why your Weight Loss Plan (Nutrition & Exercise) Isn’t Working


Weight loss may be 80%+ nutrition (what you eat) and 20% staying active (exercise), but it is also certainly 110% mental.

I made a statement a couple articles back about it is more dangerous for someone to diet and fall “off the wagon” than to never have dieted at all.

This comes from the emotional and mental state that a person may experience from that point on (sense of failure, self-doubt, depression, etc).

When our heads are not in the game and focused on something positive, our body will suffer as well.

It could lead us down a road of self destructive behavior that will be harder to recover from.

So use this guide as a way to become “aware” of what may be happening in your lifestyle quest to be lean and healthy, and then take the positive steps to make sure you don’t fall off (and get run over) the diet wagon ever again.

Reason #1: You are looking for a quick fix


Don’t believe everything you read in advertising….if it sounds too good to be true, it usually is!

It’s advertised everywhere with slogans to let you know how quickly you can lose weight.

People spend money on quick fix solutions year after year, and yet they never can get lasting results. Funny (in a sad way) how all these programs/ books/ supplement companies will also never tell you how many people also gain all the weight right back (as it is a high %).

Remember that ads are created by people who “specialize” in getting you to part with your money….so of course the claims will be exaggerated (or not even true in some cases) just to make a quick buck. If people stopped buying into these gimmicks…guess what would happen?

People would stop writing new fad diet books and promoting quick weight loss supplements! If we want all these quick fix salespeople to go away, we just have to stop buying into them.

Reason #2: You try for perfection and/or make it too complicated


If your diet or fitness plan needs an engineering degree to figure out, then maybe it’s time for something a bit more simple.

Most diets out there probably will work, but how easy are they to really follow for a “lifetime” of results?

This is the modern flaw with most all weight loss approaches out there, making them overly complicated for the real people who have jobs, kids, family and other responsibilities.

You will see Hollywood celebrities promoting these diets….yet with all their free time, access to personal trainers and private chefs, look at how many of them just gain the weight right back!


The same can be said for your fitness/workout program.

Is it requiring charts and 30 different exercises every workout?

Is it something that you could easily do on the road traveling without access to your normal gym?

It doesn’t have to be that complicated, it just needs to have the right exercises done at the right intensity (mainly full body compound movements).


The old rule of 80/20 always comes into play here, stick with the 20% of your eating/fitness and eating that yield 80% of your results and you will be in great shape for life. More is not always better, and always trying to be perfect (all or nothing) is usually the reason people abandon their weight loss efforts after a minor setback (which will happen in life).

Mark over at MDA also has the same mindset towards living a healthy lifestyle…”an overall 80% conformity with the 10 Primal Blueprint rules will yield a solidly healthy result”. So stop beating yourself up if you are not 100% all the time, strive for doing your best daily and then repeat every day.

Reason #3: You think you are being deprived of something


Pizza is something I will probably never give up….yet it is not also something I eat daily.

Here’s your list of approved foods, you can only eat these snacks, you can never have these foods…..sound familiar with any diet approach?

Of course we want people to eat healthy and you really do have to avoid certain foods if you want results….but if you are constantly craving or wanting a piece of pizza (my favorite “bad” food), and your diet says to never have pizza….how long do you think it will be before you cave in and eat a large pie in front of the tv?

What are the chances that after that binge you will go back to the restrictive diet plan again (not high I’ll tell you)?


So while you aim to eat the right healthy foods, you can not have a deep sense of being deprived of something…otherwise you will just drop your eating plan and binge. So have certain days where you allow yourself foods that you really enjoy. Remember that this is not about eating them every single day, but say on a weekend night you allow yourself to enjoy some foods.

As you progress in your lifestyle of healthy eating, your food tastes and desires will also change. So the desserts you used to crave, you come to terms with on your own journey and no longer want them. There is no “conflict” in taking them out of your lifestyle anymore (like with a strict diet plan) but now you just “drop” them on your own….and that is the only way to do it.

Reason #4: The dangers are not real enough for you


You wouldn’t drink from this bottle….yet many of us may be sipping from it daily and not know it until it is too late!

You wouldn’t drink straight bleach or rat poison, right?

We know it would probably make us very sick or kill us quickly.

But each day we may be making choices that slowly lead us down a road of ill-health and increase our chances for most all diseases such as heart disease, cancers, and more.

This is really nothing new of course, as the saying goes “if you throw a frog into a boiling pot of water it will jump right out….but put it in a cold pot and slowly boil, it will stay in and die”.


We all know that we should eat healthier, just ask anyone shoving a donut or hot dog down and they will nod in agreement and laugh about it with you.

We all know the risks, yet if it is not an immediate danger no one really takes it seriously enough.

Most doctors will say you should “eat better and exercise more” yet many patients will never take that into action.

When do people take things seriously?

How about when the danger is present and real, such as your doctor saying “if you don’t lose 20lbs you will be dead in a year”.


So it’s time to start to realize that the long term diseases are something to worry about and try and prevent.

Want a reality slap, go visit people who are dealing with diabetes, cancers, or some other diseases on a daily basis.

Maybe that will make it real enough for you.

Until we can all see the real dangers (as most stuff will not kill us right now….but what about 5 years down the road?) of what we eat/do….we can not be serious enough to stick with a healthy lifestyle.

Once you realize the long term positive benefits of what and why you eat, you will stick with it for a lifetime.

Reason #5: You use food/exercise as a way to escape real issues


Food is just a temporary escape…not a long term solution to your happiness.

Have a bad day at work? Having relationship problems?

Experiencing low self esteem or self doubt?

Well opening up a quart of Ben and Jerry may help you to calm down for the moment and the pain go away, but it’s not solving the root of the problem.


The pain will return, the issue is still there.

Using food (usually ones high in sugar that give off a endorphin rush such as ice cream and desserts) as an escape is dangerous!

The same can also be said for people who workout in a gym for hours a day (just because they have nothing else going on or don’t want to go home to face issues).

Don’t just kill time with a workout to avoid something else.

This is also why many may turn to alcohol and drugs, to just “numb” themselves to issues they may be avoiding in life….and why people also stay addicted in order to not face the source of the pain (inside).

Take time out to actually find the root cause of your unhappiness in life.

Find ways in which to go face to face and conquer your doubts or fears, don’t ignore them….as they never go away until you see them for what they are, and then overcome/detach from them.

The Solutions:


* Don’t go for quick fixes….focus on long term solutions (time will pass quickly enough…as look where you were 6 months ago)

* You don’t have to be perfect to get good results, so don’t beat yourself up for going out and eating things you know you shouldn’t have.

Just focus on today and what you need to do….the past is gone, more forward (but don’t give up altogether).

* Keep your approach to eating/fitness simple and fun. Don’t look at is as a complicated task, or you will just resent and eventually give it up.

Try intermittent fasting as a simple way to eat and lose weight.

* Focus on living a healthy life till you are 99 (or something like that).

Diseases are not natural…and are something we can help to prevent.

With that mentality make the right food choices for a long and healthy life.

Then you won’t deprive yourself of any foods…as you choose the ones you want for the right reasons now (and no one else is taking them away from you).

* You can be happy right now, it’s all in your head.

But it’s something you need to face head on….not avoid and cover up with foods, exercise or other distractions.

Once you can master your own happiness, then it’s yours to have every day.

Use these posts to help you out:

How to be Happy Right Now and How to Win the Mental Battle.

* Live to enjoy life… to enjoy good foods….keep things simple and repeat daily.

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Dr. Saman Bakhtiar is a Riverside Personal Trainer and Boot Camp Instructor.

If you know anyone looking for personal training or accountability, forward their info to us.

We will take good care of them.

Sam is ‘thee’ Fitness Expert and Body Transformation Specialist this side of the San Gabriel Valley & Inland Empire.

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April 14, 2010

Does this Walker Make Me Look Fat?

Does this Walker Make Me Look Fat?

By Shawna Kaminski




Aging and Body Fat

Clients often come my way once they notice their muffin tops or love handles expanding and not responding to fitness protocols which worked in the past.


As these people age, they become increasingly exasperated with the loss of control of body fat levels.

Understanding the reasons behind these changes is the first step in battling an ever expanding waist line.


To begin, let’s examine dietary habits.


The most obvious reason for higher body fat levels is overeating, but food choices can also make a big difference.

No one ever overeats on fibrous vegetables; it’s usually the carbohydrate choices that are packing on the pounds.

Excess carbs coupled with high fat intake is a double whammy.

Throw in other factors which tend to gain momentum as we age, and body fat accumulates.

Hormones, such as cortisol, testosterone and estrogen fluctuate as our life styles push daily stress levels higher.

Excess alcohol intake and use of corticosteroids can create chemical imbalances that encourage fat storage.

As you can see, some factors are more easily addressed than others, but maintaining a healthy diet is an easy and effective way to slow down or even reverse the process which increases unwanted body fat from accumulating.


Secondly, maintaining lean muscle mass is essential to maintaining healthy body fat levels.

If you retain or add to your lean muscle mass, you have must consume additional calories to preserve that muscle.

Muscle is metabolically active and takes energy to sustain, thus creating an increased metabolism.


Body fat is simply stored energy, and requires zero calories to maintain.

The downward spiral begins as muscle mass is lost due to inactivity.

This trend tends to accelerate as we age.


Some find that while their body weight stays nearly the same, their shape changes drastically.

What’s occurring is muscle mass is declining, while body fat levels climb.

The end product is a slower metabolism, which in the long run, makes you gradually get fatter, even eating the same number of calories as you did in the past.


It’s a downward spiral which eventually makes losing or even maintaining body weight levels impossible.

By age 75, the percentage of body fat typically doubles compared with what it was during young adulthood.

The distribution of fat also changes, changing the shape of the torso.


A healthy diet and regular exercise can help keep excessive body fat accumulation to a minimum.

Studies prove that regular weight bearing and weight resistance exercise significantly slows or even halts the loss of muscle mass with aging.

The following body fat charts show the “typical” or “normal” degeneration of body composition as we age.

Women: Normal Range by Age








Body Fat %







Men: Normal Range by Age








Body Fat %







According to these charts, and this line of traditional wisdom, it is ‘acceptable’ for you to gain body fat as you age.

This does not have to be the case!

With regular exercise and a healthy diet, you should be able to maintain your lean muscle mass well into your middle years and beyond.


This, in turn, will help to keep your body fat levels and body composition in check.

An active and fit 70 year old woman with a body fat level of 23% has a much lower risk of disease and aging than her counterpart with a ‘normal’ body fat level of 34%, not to mention the higher quality of life.

Regardless if you are 20 or 70 years of age, lower body fat levels reduce a person’s general health risks.


Too much body fat at any age is a liability.

It’s the same story; attention to a healthy diet and a sound exercise program not only helps you fight disease and aging, it will keep you fitting in your skinny jeans with less effort and frustration as the years roll by.

By Shawna Kaminski


Female Fat Loss Over Forty

Dear Fitness Concepts friend,

It’s no secret that it’s a little more difficult for women to lose fat
than men. We also know that our metabolism slows down around the
age of 40.

When you are a women and are over forty then you have the
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My colleague Shawna Kaminski is an expert fitness professional.
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As a matter of fact last weekend in our mastermind group
she revealed her success secrets with this “population”.

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Female Fat Loss Over Forty


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* The one thing that you MUST avoid if you are really serious about loosing the last 10-25lb.

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Thank you and if you enjoyed this Blog please click the facebook icon below and share with your friends.

Check out our website HERE!!

Looking forward to bringing you more and more info all the time!!

If there a subject you would would like us to focus in on just post a comment.

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Thanks for tuning in!

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April 12, 2010

6 Week Body Transformation SUPERSTARS


Our 1st Group of Super Stars


Donna Won The 1st TBT Challenge


Click on Donna to see all the Stars & Super Stars


The Following SUPER STARS  lost 15 lbs or more

20 LBS Donna (WINNER)

19 LBS Cindy

19 LBS Devin
15 LBS Carolyn
19 LBS Javier
17 LBS Amy
15 LBS Monica
17 LBS Jamie
19 LBS Aida
15 LBS Vanessa
17 LBS Martin

Our 2nd Group of Super Stars


Ronni Won the 2nd TBT Challenge


Click on Ronni to see all the Stars & Super Stars


The Following SUPER STARS  lost 15 lbs or more

23 LBS Ronni (WINNER)

32 LBS Brian
17 LBS Gabriela
23 LBS Mike
17 LBS Patty
17 LBS Randy
16 LBS Richard
16 LBS Robin
16 LBS Wendy

Our 3rd Group of Super Stars


Rob Won the 3rd TBT Challenge


Click on Rob to see all the Stars & Super Stars


The Following SUPER STARS lost 15 lbs or more


25 LBS Jim
18 LBS Georgette
18 LBS Marie
17 LBS Tamela
18 LBS Angelica
20 LBS Rick
15 LBS Brad
21 LBS Michael
23 LBS Rene
16 LBS Candice
18 LBS Dave
15 LBS Ted

Our 4rd Group of Super Stars


Robert Won the 4th TBT Challenge


Click on Robert to see all the Stars & Super Stars


The Following SUPER STARS lost 15 lbs or more

45 LBS Robert(WINNER)

18 LBS Dionne

17 LBS Jim

Our 5th Group of Super Stars


Rosanna Won the 5th TBT Challenge


Click on Rosanna to see all the Stars & Super Stars


The Following SUPER STARS Transformed 15 lbs or more

27 LBS Rosanna (WINNER)

18 LBS Dolores

21 LBS Liz

20 LBS Karin

20 LBS Carmen

28 LBS Xavier

16.5 LBS Devin

23 LBS Lupe

16 LBS Kerman

27.5 LBS Melissa

21.5 LBS Joy

25 LBS Jesse

18 LBS Victoria

20 LBS Patricia

23 LBS Karen

33 LBS Angelica

19 LBS Fatima

21 LBS Jyoti

Our 6th Group of Super Stars


Ralph Won the 6th TBT Challenge


Click on Ralph to see all the Stars & Super Stars


The Following SUPER STARS Transformed 15 lbs or more

31.5 LBS Ralph

19.5 LBS Heather

25.5 LBS Leland

16.5 LBS Brian

23 LBS Mandy

19 LBS Lisa

22.2 LBS Charlie

31 LBS Rene

Excited to share everybody’s successes!

Check Out Our Website!

Chino Hills Personal Training!

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