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January 10, 2010

Amy Kok Testimonial



From: Amy Kok


It’s been about one month since I joined Fitness Concepts.

The results are starting to really show through. I have loss over 17 pounds; inches are melting off my body.

When I first inquired about the program, I didn’t think I would be this motivated and see results this quickly.

I thought this must be another program that may work for some and probably not for me, but what the heck, I’ll try it.

Dr. Saman told me that I was on the borderline of being obese, I am only 26 years old. How can I be obese?

I can’t be, just a couple short years ago, I was in pretty good shape.

I want to look and feel young again, without having to shop at the plus size store.

I have two young kids, 4 & 2, am I going to be able to keep up with them at the park, or am I going to sit on the bench and have trouble breathing everytime I move?

Dr. Saman helped me set goals & steps in helping me achieve that goal.

He held a nutrition seminar that both my husband and I attended, what an eye opener

Immediately, Dr. Saman motivated us so much, we went home and cleaned out our fridge and pantry.

Donated all of our hamburger helper, canned soups,cookies, pastas, etc. to the local food bank.

Dr. Saman showed us how to shop for our food, how to eat, his blogs on how to order food at a fast food restaurant, how to control your portions.

Between Dr. Saman, Armando, Maria Macias (master trainer), I am working hard to lose the weight, gain muscle, learning how to workout the correct way.

This is just the beginning for me, I look forward to a bright future with Fitness Concepts.

You have truly proved that your program works as long as you have the drive, willpower, visualize what and how you want to feel.

Kind regards, Amy Kok

Again as always having a blast bringing you lots of great info!!

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Check out Upland Personal Trainers!!

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January 7, 2010

Goal Setting Made Simple

Here is what I call the Bakhtiar Formula for setting goals and accomplishing them.

Bakhtiar Formula
1. Decide exactly what you want and write it down in the present tense.

Be specific.

Your goals should be clear that a child could read it and explain it clearly to another child.

(I need to lose 19 pounds of body fat, I need to get my waist down to 30, etc….)

Young Girl Writing 4

2. Set a deadline for the achievement of your goal.

Because of the fear of failure many people set vague and unrealistic goals and avoid committing themselves to a timeline.

As a result they have no benchmark or standards to measure their progress, and they eventually give up and quite.

( I am going to lost 19 pounds by March 1st )


3. Determine the obstacles that you will have to overcome to achieve your goal.

Identify the major constraints that hold you back from achieving your goal at the present time.

Fully 80 percent of the reasons you are not achieving the goals are internal.

They result from your lack of some quality or ability, which is largely under your control.

Only 20 percent of your obstacles or difficulties that are holding you back are external, in other people or situations.

(Lack of time? Manage your time better, lack of knowledge? Hire a coach, Lazy? Get off your a**, etc….)


5. Identify the people, groups, and organizations whose cooperation you will require to achieve your goals.


6. Make a plan out of your answers in the previous questions.

A plan is the list of activities organized by sequence and priorities.

A list organized by sequence means that you decide what you must do before something else.

When you organize your list by priority, you decide whats more important on your list and what’s less important.


7. Take MASSIVE ACTION on your plan immediately.

Step out in faith.

Once you begin, do something every day that moves you in the direction of your most important goal.


Dr. Saman Bakhtiar Phillips Ranch personal trainer and Gym owner always taking a personal interest in each client!

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January 5, 2010

10 Simple Rules For Dating My Daughter

Hey my awesome friends and clients. You all know that I have been blessed with a beautiful baby girl(her name is Bailee Rose). On July 3rd of 2009 my whole life changed when I held my little girl in my arms for the first time.


There is nothing in the world that I wouldn’t do for my baby girl. I remember the first thing that I picked up was “Baby on board” sign for the back of the car.

I know I will be SUPER protective of her when it comes time for her to date. As a matter of fact I am already stressing about it and that’s why I wrote this blog post.

I even dusted off some of my old never seen before bodybuilding pictures for this post.



Rule One:
If you pull into my driveway and honk you’d better be delivering a package, because you’re sure not picking anything up.


Rule Two:
You do not touch my daughter in front of me. You may glance at her, so long as you do not peer at anything below her neck. If you cannot keep your eyes or hands off of my daughter’s body, I will remove them.


Rule Three:

I am aware that it is considered fashionable for boys of your age to wear their trousers so loosely that they appear to be falling off their hips.

Please don’t take this as an insult, but you and all of your friends are complete idiots.


Still, I want to be fair and open minded about this issue, so I propose this compromise: You may come to the door with your underwear showing and your pants ten sizes too big, and I will not object.

However, in order to ensure that your clothes do not, in fact, come off during the course of your date with my daughter, I will take my electric nail gun and fasten your trousers securely in place to your waist.

Rule Four:
I’m sure you’ve been told that in today’s world, sex without utilizing a “barrier method” of some kind can kill you.

Let me elaborate, when it comes to sex, I am the barrier, and I will kill you.


Rule Five:
It is usually understood that in order for us to get to know each other, we should talk about sports, politics, and other issues of the day.

Please do not do this.


The only information I require from you is an indication of when you expect to have my daughter safely back at my house, and the only word I need from you on this subject is “early.”

Rule Six:
I have no doubt you are a popular fellow, with many opportunities to date other girls.

This is fine with me as long as it is okay with my daughter.


Otherwise, once you have gone out with my little girl, you will continue to date no one but her until she is finished with you.

If you make her cry, I will make you cry like a baby.


Rule Seven:
As you stand in my front hallway, waiting for my daughter to appear, and more than an hour goes by, do not sigh and fidget.


If you want to be on time for the movie, you should not be dating.

My daughter is putting on her makeup, a process that can take longer than painting the Golden Gate Bridge.


Instead of just standing there, why don’t you do something useful, like changing the oil in my car?


Rule Eight:
The following places are not appropriate for a date with my daughter:

Places where there are beds, sofas, or anything softer than a wooden stool.


Places where there are no parents, policemen, or nuns within eyesight.


Places where there is darkness.

Places where there is dancing, holding hands, or happiness.

Places where the ambient temperature is warm enough to induce my daughter to wear shorts, tank tops, midriff T-shirts, or anything other than overalls, a sweater, and a goose down parka – zipped up to her throat.


Movies with a strong romantic or sexual theme are to be avoided; movies which features chain saws are okay.

Hockey games are okay.

Old folks homes are better.

Rule Nine:

Do not lie to me.

I may appear to be a potbellied, balding, middle-aged, dimwitted has-been.

But on issues relating to my daughter, I am the all-knowing, merciless god of your universe.


If I ask you where you are going and with whom, you have one chance to tell me the truth, the whole truth and nothing but the truth.

I have a shotgun, a shovel, and five acres behind the house.


Do not trifle with me.

Rule Ten:
Be afraid. Be very afraid.


It takes very little for me to mistake the sound of your car in the driveway for a chopper coming in over a rice paddy near Hanoi.


When my Agent Orange starts acting up, the voices in my head frequently tell me to clean the guns as I wait for you to bring my daughter home.

As soon as you pull into the driveway you should exit your car with both hands in plain sight.

Speak the perimeter password, announce in a clear voice that you have brought my daughter home safely and early, then return to your car – there is no need for you to come inside.


The camouflaged face at the window is mine.


We hope you enjoyed this blog and had a good laugh!!!!  Lovely Wifey & I are have alot of fun being new parents!!


Thank you for being part of our lives!!  We appreciate you all!!

Again as always having a blast bringing you my latest thoughts and inspirations.

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

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

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

Thanks for tuning in!

Check out Claremont Personal Trainers!!

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August 28, 2009

The 10 Commandments of Fat Loss

This is a guest blog post by my friends Forrest Folen and Roy Schuhmacher. They are the owners of Fit For Life Solutions. They have helped hundreds of people get in the best shape of their lives. You find out more about them at the bottom of this page. I want to formally thank them for writing this blog and helping me educate my subscribers. PLEASE BE KIND ENOUGH TO THANK THEM FOR SHARING THIS GREAT INFORMATION BY LEAVING A COMMENT.


The following are 10 listed “commandments” to help ensure your fat loss success.  Within each commandment is an exercise to help move you toward your goal.  Although gathering information is a necessary part of the process to make change, action is what will separate you from the pack of “information gatherers”.  We encourage you to read the following with the knowledge that action, driven by the passion within you to make a change, is the ultimate tool for creating your best YOU!

1)  Thou shalt cultivate a burning desire to lose the fat. That’s right, everything starts with desire.  You have to want it bad enough to make a change.  Your desire comes from the two extremes of pleasure and pain.  You either want it bad enough because you feel your life will become much better when you’ve achieved your ideal body, or you want it bad enough because you’re sick and tired of the pain being overweight is causing you.  In both cases, desire is the fuel for the fire.  When your desire burns deep enough, you won’t sit around waiting for fat loss to happen, you’ll go out and make it happen!


Desire Exercise – Write down all the reasons why you desire to lose weight and get in shape.  The deeper you dig, the stronger your desire will become!

2) Thou shalt make a commitment to live a healthy lifestyle. Ah yes, commitment – a scary word for many of us.  However, if you think back on your life and anything of value you’ve ever achieved, you achieved it because you made a commitment to it at some level.  This is so important that it’s not just a commandment…it’s a universal law!


Commitment Exercise – Make a commitment to yourself today (if you dug deep enough on your “Desire Exercise”, you’ll understand why it must be today and not tomorrow that you make your commitment!).  Your commitment can be as simple as writing in your calendar all of the days you are going to exercise this month. Your commitment can also be to find a trainer or fitness boot camp you can sign up for online, and yes, do it NOW!  Whatever you decide to commit to, take action ASAP!

3) Thou shalt call upon the unstoppable power of consistency. We can’t stress this rule of fat loss enough.  Once you find the road that leads to fat loss, walk it slow and steady. Stay with the program.  Your goal is to create a lifestyle of exercise and proper eating habits.  Once a habit is formed, it becomes as easy as brushing your teeth in the morning – you don’t have to think about it, you’ll just do it!


Consistency Exercise – Research shows that 21 days of repetition creates a habit.  For this exercise you must do something each day that is aligned with your fat loss goals.  We recommend finding 3 things to change each month and make them stick.  What should you change?  Look through the next few fat loss commandments and start applying them!

4) Thou shalt eat 5-6 small meals a day. It seems paradoxical that we’re telling you that to lose weight you need to eat more often, but it’s true!  Research has shown that eating smaller meals throughout the day balances your blood sugar levels, keeps hunger at bay, generates a metabolic boost called the “thermic effect”, and helps prevent you from eating large meals that end up being stored as fat.  As a general rule for each meal, you should be eating a carb with a protein source, and look for healthy fats (see EFA’s below) along the way.  Think about this: If you eat at regular intervals throughout the day you’ll never feel hungry.  If you never feel hungry, don’t you think it would be a lot easier to pass up the junk-food temptations?  Sure it would!


Eat 5-6 Small Meals a Day Exercise – Your body will learn to burn fat for energy once it knows you’re eating at regular intervals.  For this exercise you will need to plan a 3-day, rotating nutrition plan for yourself.  Write down what you will eat for breakfast, snack #1, lunch, snack #2, dinner and snack #3 for all 3 daysRemember: If you fail to plan, you plan to fail.

5) Thou shalt keep a daily food log.  Although this is number 5 on the list, it’s the most important if you really want to see the pounds come off.  Although a lot of people say they are eating “healthy”, they’re not necessarily eating in the correct amounts.  Weight loss happens when you create a caloric deficit.  Create a deficit of 3,500 calories and you’ll burn off 1 pound of fat.  However, for the purposes of living a healthy lifestyle and losing fat (not muscle) we must ensure adequate amounts of protein and essential fats during the time we restrict our calories.

food journal

Food Log Exercise –  You can starve yourself, but what will that get you?  You’ll be moody, you’ll lose muscle mass, you’ll lower your metabolism.  No – that’s not a good approach at all.  We recommend going on or, creating an account, and logging your foods.  Again, very important.  This exercise will make or break your weight loss success.

6) Thou shalt eat slow. – Take your time, let your stomach realize you’re full.  Don’t just shovel your food down because your hungry.  It takes about 15 minutes for your stomach to send a message to your brain saying that you’re full.  So take your time and chew slow.  You’ll end up eating less and enjoying your food more.


Eat Slow Exercise – Try this exercise I learned from my martial arts master (  Grab a piece of fruit – a banana, some berries, an apple or an orange will work just fine.  Take a bite like you normally would eat it.  Now try this.  Instead of just taking a bite, look at the fruit.  Observe it.  Use your senses.  Feel it.  Smell it.  Think about where the fruit came from – what was it’s source, and think about the journey it took to get into your hand now?  Now take a bite.  Chew slowly.  Feel the fruit in your mouth.  Really taste it, feel the texture, then swallow.  Did it change your experience?  Do you think it would help you be more aware if you always ate in this way?

7) Thou shalt eat fruits and vegetables daily – Your mother was right!  You need to eat your fruits and vegetables every day.  We recommend 5-6 servings of vegetables and 4-5 servings of fruit.  It’s easy to do, you just have to plan it out.  If fat loss is the goal, then fiber intake is important.  Don’t forget that you’re getting in lot’s of vitamins and minerals essential to keep your body running strong during your day and during your workouts.


Eat Fruits and Vegetables Daily Exercise – This exercise is part of your food planning.  We’d like you to plan your snacks by pairing up a fruit with a protein.  How about cottage cheese and a peach?  You can also try apple slices w/ organic peanut butter.  Can you think of other combos that would go well?  You can even mix fresh berries in a whey protein shake!

8) Thou shalt drink water to stay well hydrated.  You should consume about 3/4 gallon to 1 gallon per day of pure water.  Sorry, but your diet coke doesn’t count.  Our bodies require the purity of water to run at optimal levels.  Research shows that our bodies show a significant decline in performance when we are even slightly dehydrated.  NOTE – If you need to sweeten up your water, try stevia, an all natural sweetener high in inulin fiber, (which is a soluble fiber that aids fat loss and has several other health benefits).  You can also try adding fresh lemon into your water.  Another good tip is to drink coconut water for electrolytes and hydration.  Coconut water works like Gatorade, but without the high fructose corn syrup.


Drink Water Exercise – Your homework for drinking water is to go out and purchase a gallon of water.  Start your day in the morning by drinking a tall glassful.  Keep drinking it throughout the day.  You might feel strange, carrying a gallon jug of water around all day…and people may even stop you and ask you what you’re doing.  You’ll also end up going to the restroom a bit more than usual.  All of this is OK – don’t worry, change is supposed to feel strange.  Welcome to our world!

9) Thou shalt consume EFA’s daily. EFA stands for Essential Fatty Acid and are known to many as the “good fats”.  Research has shown many benefits to consuming EFA’s daily, including fat loss.  I like to think of EFA’s as the oil to my engine.  If you have the right amount of oil, your engine runs smooth.  If you don’t, your engine starts to break down.  There’s a lot more to it than we can cover here.  I suggest learning more about EFA’s, especially about the Omega-3’s and how research has shown that 25% of our population has hardly a trace of this very important EFA!  You can learn more from this article:


Consume EFA’s Daily Exercise -Your assignment, should you choose to accept it, is to find yourself an Omega-3 supplement and consume EFA’s daily.  Try flaxseed, almonds, walnuts, extra virgin olive oil, salmon, or fish oil supplements.  Your body and your brain will thank you!

10)Thou shalt make exercise an essential part of your lifestyle. You didn’t think we were going to forget about this one, did you?  Yes, exercise needs to become part of your lifestyle, and your fat loss goals.  I could go on for days about the benefits of exercise, but for now, I’ll focus on how exercise will help you burn off the fat…and keep it off!  You see, weights training (or resistance training) helps you build muscle.  If you increase your muscle mass, you increase the rate at which your body burns calories.  In other words exercise boosts metabolism.  The best exercise for fat loss is a high intensity circuit-style workout using compound exercises and their variations (example – squats, lunges, push-ups, one-arm rows, etc.)  This type of exercise regimen works in 3 ways:  1) Burns calories 2) Promotes/maintains muscle mass and 3) elevates metabolism through EPOC (Exercise Post Oxygen Consumption).  Many fat loss boot camps use this approach.  It works!


Exercise” Exercise – Your homework for exercise is to learn how to do it right, and to find someone who will help you stay accountable.  I suggest finding a reputable trainer or boot camp in your area.  Knowledgeable friends can be an asset too, but friends have the tendency to flake out, whereas a good trainer or boot camp will always be there ready to go!


Lastly, try to keep in mind that although fat loss is a worthy goal towards making you a better person, take time to remind yourself that you are a great person right now as well.  It’s good to know your weaknesses, but be sure to acknowledge your strengths, too.  There will be obstacles along the way, but take solace in knowing that others have been in your shoes and have made it – so you can too!  We leave you with the following quote on the importance of attitude from Thomas Jefferson:

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude. “

Yours in Good Health,

Forrest Folen, MCT and Roy Schuhmacher, BCTS

Owners – Fit For Life Solutions and Fit For Life Bootcamp




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