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

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August 18, 2009

Getting Your Mind Right

Over the past 18 years I have helped thousands of my clients transform
their bodies.

Here is what I’ve discovered

In my opinion our mind is the most important factor when it comes
to getting in shape or achieving any goal for that matter.

Now, there are thousands of books out there about new ways to exercise and I am not even going to start about books on diet. It seems like everybody and their mother has a diet book.

But then that got me thinking; what other aspects of our lives are controlled by our mind?

The answer: EVERYTHING!


If you tell yourself you will always “struggle” with weight loss, you will. You’re right.

If you believe you are “too busy” to exercise and things aren’t going to change. You won’t make the time – you WILL be too busy.

“Whether you think you can, or think you can’t, you’re probably right.” Zig Ziglar

How can we make that adjustment – what we call “the mindset shift?” We need this to be successful on all levels: personal, financial, physical, mental, etc.

At Fitness Concepts, we refrain from using words such as “I hope,” “I can’t,” “I wish I could.” There is nothing positive about these statements.

Think about your own life. A UCLA (Boo I am a Penn State and USC fan) study showed that kids heard the word “no” over FOUR HUNDRED times each day.

Think that influences their thoughts? Of course.

For instance, when things go wrong, instead of criticizing yourself, work on focusing on the positive, your strengths, and talents.

Try reframing your thoughts:

Instead of: “I can’t be successful at weight loss, I have tried so many times in the past-I just wish I looked like my friends.”

Try: “I am in complete control of my body and fueling it with the most nutritious foods that will allow me to feel even better and lose fat.”

Imagine thinking THAT each morning vs. the first statement!

We simply need a mindset shift.

Our minds play funny games and it’s often because of the continual negative messages we hear and the blame we put on others. But in reality, no one can “fix” you, but you.

But just like you are in control of the foods you put into your body, to fuel your muscles, cells, etc, think of the messages you read and hear as fuel for your brain.

Your brain needs the right fuel too.

Feed it junk, and you’ll have junky thoughts. Die fat or get tough by Steve Siebold is the best books out there for helping with that mindset shift.

Leave me a comment and let me know what do you feed your brain. I am always looking for ways to learn from others. Also if you like this post share it with your Facebook friends simply by clicking on the Facebook emblem below.

 

 


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August 11, 2009

My Top 10 Fat Loss Foods

Anytime the topic of discussion in my blogs, articles or newsletters has turned
to my own personal grocery shopping list, there has always been a spike in interest.

bloggrocerylist1

It seems that many people are not only curious about what foods a
bodybuilder eats to maintain single digit body fat, but they also want to be
taken by the hand and told exactly what foods to eat themselves while on
fat-burning or muscle building programs.

Of course, I can’t tell you what YOU should eat because I don’t know your
likes and dislikes, not to mention whether you have any intolerances, allergies
or foods you don’t eat for ethical reasons, etc.

What I CAN do is show you what I eat, which has helped me keep my body fat
under 10% all year round and peak in the low single digits when I want to
get cut for competitions or photo shoots

I decided to put together four separate “top 10” lists of healthy foods to feed
your muscle and burn fat.

Exact quantities and menus are not listed, just the individual foods, and of
course my food intake does vary.

I aim to get as many different varieties of fruits and vegetables as possible
over the course of every week and there are a lot of substitutions made,
so you are not seeing the full list of everything I eat, only what foods I eat
most of the time.

I also want to point out that while I don’t believe that extreme low carbs
are necessary or most effective when you look at the long term, research
has shown that there are some definite advantages to a low to moderate
carb and higher protein diet for fat loss purposes.

These include reduced appetite, higher thermic effect of food and “automatic”
calorie control.

Personally, I reduce my carb intake moderately and temporarily prior to
bodybuilding competitions. Specifically, it’s the foods that are on the starchy
carbs and grains list that go down during the brief pre-competition period
when I’m working on that really “ripped” look.

I keep the green and fibrous veggie intake very high however, along with large
amounts of lean protein, small amounts of fruit, and adequate amounts of
essential fats (“LEAN, GREEN and MARINE!”)

blogleangreensalmon

This list reflects my personal preferences, so this is not a prescription to all
readers to eat as I do. It’s very important for compliance to choose foods you
enjoy and to have the option for a wide variety of choices.

In the past several years, nutrition and obesity research – in studying ALL
types of diets – has continued to conclude that almost any hypocaloric diet

that is not completely “moronic” can work, at least in the short term.

It’s not so much about the high carb – low carb argument or any other debate
as much as it is about calorie control and compliance. The trouble is, restricted
diets and staying in a calorie deficit is difficult, so most people can’t stick with
any program and they fall off the wagon, whichever wagon that may be.

I believe that a lot of our attention needs to shift away from pointless debates
(for example, low carb vs. high carb is getting really old… so like… get over it
everyone, its a calorie deficit that makes you lose weight, not the amount of carbs).

Instead, our focus should shift towards these questions:

* How can we build an eating program that we can actually enjoy while still
getting us leaner and healthier?

* How can we build an eating program that helps us control calories automatically?

* How can we build an eating program that improves compliance?

Here are the lists of foods I choose to achieve these three outcomes. This eating
plan is not difficult to stick with at all, by the way. I enjoy eating like this and
it feels almost weird not to eat like this after doing it for so long.

Remember, habits work in both directions, and as motivational speaker
Jim Rohn has said, “Bad habits are easy to form and hard to live with and good
habits are hard to form but easy to live with.”

These are listed in the order I frequently consume them. So for example, if
oatmeal is on the top of the list, it means that is the food I am most likely
to eat every single day.

starch-food

My 10 top natural starchy carb and whole grains

1. Oatmeal (old fashioned)
2. Yams
3. Brown rice (a favorite is basmati, a long grain aromatic rice)
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
6. White potatoes
7. 100% whole wheat bread
8. 100% whole wheat pasta
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal

veggiebasket

My Top 10 top vegetables

1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini

lean-proteins

My top 10 lean proteins

1. Egg whites (whole eggs in limited quantities)
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast
4. Salmon (wild Alaskan)
5. Turkey Breast
6. Top round steak (grass fed beef)
7. Flank Steak (grass fed beef)
8. Lean Ground Turkey
9. Bison/Buffalo
10. Trout

fruit-stand271342

My top 10 fruits

1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple

nuts

Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin
olive oil, flaxseeds, flaxseed oil (supplement – not to cook with), avocado
and a few others.(including Udo’s oil)

Also, I do eat dairy products and have nothing against them, nor am I lactose
intolerant. I simply don’t eat as much dairy as the rest of the stuff on my lists.
When I eat dairy, its usually skim milk, low or non fat cottage cheese, low or
non fat yogurt and low or non fat cheese (great for omelettes).

Last but not least, I usually follow a compliance rate of about 95%, which
means I take two or three meals per week of whatever I want – stuff that is
NOT on these lists – like pizza, sushi, big fatty restaurant steaks, etc –
whatever I want (contrary to the persistent rumors, I’m not some cyborg
or “food neurotic” that never enjoys a good restaurant meal…
believe me – I DO!)

I hope you found this helpful and interesting. Keep in mind, this is MY food
list, and although you probably couldn’t go wrong to emulate it, you need
to choose natural foods YOU enjoy in order to develop habits you can stick
with long term.

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August 7, 2009

Coffee for Fat Loss??

 

Is coffee OK to drink?

blogcoffee-cup

At just 5 weeks old, our daughter Bailee isn’t always the best at sleeping … 2 hours here, 3 hours there.

bailees-birth-announcement4

Sometimes leaving me and my wife Johnette woozy … tired doesn’t even scratch the surface.

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But we of course need to still function during the day – me, at 4:00 AM working out and getting ready to work and throughout the day – Johnette, as she juggles feeding, being mommy, and getting some work done.

blogmon-juggling

As I sat drinking a few cups of green tea this morning, Johnette drinking her coffee, I thought about one of the most common questions we get – “is it OK to drink coffee?”   For some it’s a savior – what I call a “liquid nap.”  But is this drug (yes, caffeine is a drug) a true necessity?  It surely can help keep you alert (particularly when you have a 6 week old at home!)

blogcoffee_roaster1

I have to be honest, I would never in a million years get between a person and their coffee.  Of course not everyone is a coffee drinker, but for some it’s a staple.

So if you’re trying to lose weight and you’re paying attention to your calories and all of your food where does coffee fit in?  I have to be honest, I’m fine with you drinking coffee … it’s not coffee itself that’s the “issue” it’s everything most people put in it.

Sugar, cream, half and half, or that horrendous artificial, imitation, fat free creamer junk.

blog-creameroffice-creamer

Those things all add up – 100 calories here, 100 calories there – and you’re left wondering why you can’t reach your fat loss goals.

A regular cup of black coffee – no calories – no worries.

blogblackcup-of-coffee

But a coffee shop latte can pack a whopping 400-500 calories!  Talk about sabotaging your fat loss efforts!  Particularly when coupled with a scone, muffin, or whatever else you may pick up on the way to the office.

blogcoffee-latte

The bottom line is you need to know how many calories you’re truly taking in and how they all fit in your daily routine.  Drink an extra 100 calories each day (which would be just a bit of whole milk and 1 tsp of sugar in a coffee) and you’ll pack on 10 extra lbs at the end of the year.  Couple this with other added calories and that weight can come on pretty quickly.

And if you were to rationalize that you’re going to exercise to “balance” out those added calories, remember that walking or running 1 mile burns just 100 calories.

Therefore, drink a latte and run 5 miles – you’ve essentially stayed the same.

Not that I’m saying walking or running is the best way to burn fat, but you get the point.

Moral of the story?  You need to account for the calories you put in your body … all the calories you put in your body.

3 Things will help you do this:

1. Eat attentively – don’t eat or drink when distracted.  That means NOT in front of the TV, while reading, or in front of your computer.  Doing any of those means you’ll eat more calories, without even “knowing” it.

blog-watchtveat

2. Avoid the extra BLT’s – bites, licks, and tastes – tasting while cooking, finishing off your kids’ drinks or foods, or eating before putting food away (you know, when there’s leftover dinner and you take a few bites before you put it away)

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3. Write down what you eat and drink – this increases your awareness and will help you lose fat.

diet journal

Oh yeah, and coffee is OK – just watch those added calories.


Coffee-Good or Bad??
Coffee Good or Bad?

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July 22, 2009

Ronny Zavosky Talks About Her Training Success

Dr. Saman Bakhtiar is an Ontario Personal Trainer and Boot Camp Instructor.

Dr. Bakhtiar had dedicated his entire life in studying the art of human body transformation. He currently works with clients in the Los Angeles and Inland Empire.

We offer Boot Camps, Fitness Training, Nutritional Consultations and a friendly awesome staff ready to take on all weight loss and fat loss challenges.


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