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


February 13, 2013

Got Kids?

Hey Fitness Family,

I am so SUPER PUMPED about our Kids Boot Camp Program. (KBCP)


I just wished that my 3 year old could do it. (she had daddy’s attention span right now ;(

The program is designed for kids 6-12 and is designed to help children
fall in love with fitness.

Checkout what some of the parents posted on Facebook yesterday about the program.


(Lowey our trainer) was so helpful and great with me during my boot camp. I was so comfortable leaving my baby with her! This is a great thing for us! I can work out at the same time my girl is working out! It’s a win-win!


I was praying my daughter would enjoy it since she hates sports. She did not enjoy it, she LOVED it and asked how long we have to wait until she can go again. Awesome class and thank you Sammy for taking it upon yourself to care about our kids.


Thank you for setting up the kids boot camp, greatly appreciated. I was impressed with the turnout, and Olivia was impressed with the activities. She has never asked me if she could return to anything that involves physical work, she is looking forward to Wednesday. Thanks man.


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February 7, 2013

Protein Powder Versus Whole Food


As you go about your diet plan, you may start to wonder about the real different between protein powder and whole food. Different people have different views on protein powder.

Some people feel that it is best to avoid it because they don’t think of it as real food. Others think it’s a great way to meet their protein requirements.

So who’s right? What’s the real deal with protein powder?

Let’s look at the main points that you need to keep in mind when comparing the two.

The Calorie Content

protein powder

The first thing that you need to think about is the calorie content. One nice thing about protein powder is that it is very calorie controlled as most scoops are between 100-120 calories. So regardless of what brand you use, you should be taking in this much.

With food sources of protein, you’ll need to get into weighing and measuring it each time you cook and different protein sources do vary in their total calorie content.

For instance, 3 oz. of steak or salmon has more calories than 3 oz. of turkey or white fish, so you’ll need to account for this difference.

There is a bit more tracking involved when it comes to whole food.


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February 4, 2013

How To Come Back After A Layoff


Or, have you fallen off the bandwagon for quite some time and now you’re finally looking to get back on track so that you can reach the fitness goals that you set for yourself?

Whatever the case, coming back into it after a layoff can be a bit intimidating because it’s just been so long since you’ve been in the gym. If you use a few key strategies however, coming back after this layoff doesn’t have to feel that difficult and you can quickly get right back into the swing of things once again.

Let’s take a quick look at what you should be remembering about this.

Go Slowly

First, for the initial week that you’re back, go very slowly. At this point this is the biggest time period where you are likely to experience a higher degree of soreness and fatigue, so when you need to be most careful about how much you’re doing overall.

Give your body a bit of time to adjust to the simple stress of exercise itself so that you can then start adding more intensity after that.

Do Bodyweight Movements First

body weight

Second, make sure that you’re starting off with some bodyweight movements. Bodyweight movements will still stress the muscles, but won’t produce near the soreness that you would experience if you went right back into adding weights to the workout plan.


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February 1, 2013

Chino Hills Personal Trainer 6 Week Challenge – Stephanie and Frances Round 2

Sam: Stephanie and Frances in the house.

Stephanie: Hello.

Frances: Hello.

Sam: The crazy cousins. Now, so for the first six weeks, Stephanie, you lost 20 pounds.

Stephanie: Yes.

Sam: Actually, in five weeks.

Stephanie: Yeah.

Sam: And you lost about 12, Frances.

Frances: Right.

Sam: All right. So now, we’re going for the second round. So now, we’re going to figure out in six weeks, how much you want to lose? Another 20?

Stephanie: Another 20.

Sam: Twenty.

Frances: Maybe I would go with 15.

Sam: Fifteen? OK. So we’re going to set the goal for you for 15 and we’ll set the goal for you for 20. Same as always. You hit it, your next six weeks is on the house. You don’t hit it, it will have to come out of the pocket.

Stephanie: Now, let me do this [indiscernible].

Sam: Let’s go.

Stephanie: You first.

Sam: Let’s go, Stephanie.

Frances: Frances.

Sam: Frances. Weighed in at 198.8. And Stephanie weighs at 190.7. So 15 pounds and 20 pounds. So now, we got to go look at the …

Stephanie: You’re going to do the math?

Sam: Yup, we’re going to do the math. So the 21st, MLK DJ [Phonetic], peace, love, chicken breast [Phonetic].

Stephanie: I think that’s MLK [Phonetic] what they want you to say.

Sam: Maybe that was where we want to go. One, two, three, four, five, six, March 4th, baby, March 4th. So we got to win it. Perfect. See you there.

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