Hey there Fit Body's,

Melissa and I were cruising the aisles at
Border's the other day, when, as usual
I parked my butt on the floor fully absorbed
in a book.

My deep concentration was broken by
primal urges--I was hungry. I found
Mel a few aisles over also parked
on the floor. She looked up at me and
gushed that I had to look at this book.

The book was by Tosca Reno, an advocate
of clean eating. Her ideas are similar to what's
presented in the Fit Body meal plans so in that
respect she's pretty cool.

One of her ideas caught my eye, not for its
originality but more because it's a simple
reminder/solution for a problem many of
us have had...

What's an easy way to figure out portion sizes
without using a food scale?

Your paws.

Here's how it works:

Protein: about the size of your palm

Carbs (brown rice, whole wheat pasta, quinoa, etc) : what will fit in 1 cupped hand

Veggies: what will fit in 2 cupped hands

If you're like me and not OCD enough or
patient enough to weigh and measure your
food this keeps things waaay easy.

Another plus is that you can never lose your
hands, but please wash them before playing
with your food : )

Go sweat, eat frequently, and show off that
fit body.

Committed to rocking your fitness,

John

--
John Bocobo
Owner Santa Clarita Fit Body Boot Camp


Friend me on Facebook - Johnny Bocobo
Tweet me on Twitter - @JohnBocobo

Hey Fit Body's,

Many, many people desperately want to lose
weight and feel better, but are deeply afraid
of joining "the gym"...

that's where specialized places like "women
only" gyms became popular because they
provide a non-intimidating environment
to help women get in shape.

There's just one problem with places like
Curve's---they will put inches on you.

Here's the deal. Take a look inside most Curve's
and what do you see---machines.

What's wrong with that?

Well if you consider that the majority of people
who join Curve's to lose weight lead sedentary
lives therein lies the problem.

Why in the world would you come from a world
where you spent a lot of time sitting, only to
do more of the same when you go to the gym?

It just doesn't make sense. Researchers have
proven time and time again that the more muscles
you use during an exercise the more calories
you will burn.

Sitting in a machine and moving your legs in
and out...not so much.

If you joined Curve's to lose inches and fit into
smaller clothes do yourself a favor,
get outta those machines.

Still not convinced?

I actually got into an argument with a Curve's
owner about this next subject.

The machine's inside Curve's are always the
same---meaning you do the same exercises
over and over and over again.

Your body will easily adapt to new exercise
in about 2 weeks.

If the exercises in Curve's never change
how is your body supposed to adapt and
continue to lose inches?

When I posed this question to the gym owner
she said they get around this by "...switching
the order of the exercises."

Really?

So you switch the order of the exercises but
you're still doing the same exercises?

Sorry, that just doesn't work. Your body is
smarter than that and will not adapt by simply
re-arranging how you do things.

This is a one-way ticket to a plateau. That
bad, dark, scary place where you can't
lose anymore inches, because you've been
doing the same thing for weeks or months and
your body is yawning through your workout.

Well...what's the fix?

Boot camp.

Yes, I know it sounds biased because I own
a boot camp, but just look at this:

You get exercises without machines
Workouts with infinite combinations
A push or shove to work harder than you ever would on your own
Motivation and support up the wazoo (nothing like crushing a hard workout with a group of like-minded people)
Meal planning to button-up your eating (80% of your results come from what you put in your face)
Increased energy
Feeling better, looking better, and yes fitting into smaller clothes
Well there it is. I'm going to stop myself here
because I'm getting worked up about this and
my diarrhea-of-the-mouth could keeeeep going---


but let me leave you with this

If you're already doing some the things I mentioned
like mixing things up regularly, and not
sitting down to workout, then pat yourself on
the back and rock on.

If you're not doing those things then take
that step (bring a friend or two) and get
your butt to a boot camp : )

Committed to rocking your fitness,
 

John Bocobo
Owner Santa Clarita Fit Body Boot Camp
20724 Centre Pointe Parkway #3
Santa Clarita, CA 91350

www.ScFitBody.com

Friend me on Facebook - Johnny Bocobo
Tweet me on Twitter - @JohnBocobo

What's up Fit Body's,

I was originally going to write this week's fit tip
about Curve's, but I was on a phone consultation
with a Fit Body Boot Camp prospect the other
day and when she told me what happened to
her, I freakin' lost it...

She got hurt at another boot camp while attending
her free 3-day trial.

Here's what they had this poor girl do (she had never
worked out before) :

Run 1-mile
Squat for her very first time with 10 pound weights.
Sit-ups...really?
She only made it through 2 days of "boot camp"
before having to go to the emergency room
with severe back spasms.

Okay I get it. Boot camps are supposed to kick
your butt. However there is a smart way to do this
and a dumb way. Unfortunately this girl experienced
the latter.

Not once did they---
ask about prior exercise history
observe her squat without weights to see if she could even handle her own body weight
offer an alternate exercise she could do successfully
tell her to pull her belly button in to protect her back
She did get an earful of "Everybody does this you
should be able to, too."

Now I realize not everyone is going to come to Fit Body
Boot Camp (yet, haha), but if you're going to go to
a boot camp for the first time do these things for yourself:

take the pressure off yourself to "kill it" the first day
allow yourself the time to walk in place if you have to catch your breath
let yourself take a water break if you have to
ask the instructor to modify the exercise for you if it's too challenging for your current level of fitness (if they don't or can't do this for you, maybe you're in the wrong place)
have fun and celebrate the fact that you took the first step and got started
I could go on and on about this other boot camp but then
we'd be sitting here like we were watching Godfather's
I, II, and III.

Feel free to pass this advice on to your friends, neighbors
and co-workers who might be thinking about doing
the boot camp thing. Till next time.

Committed to your fitness success,

--
John Bocobo
Owner Santa Clarita Fit Body Boot Camp
20724 Centre Pointe Parkway #3
Santa Clarita, CA 91350

johnfbbc@gmail.com
www.ScFitBody.com

Friend me on Facebook - Johnny Bocobo
Tweet me on Twitter - @JohnBocobo

Hey Fit Body's,

I forgot to mention this in the last email.

This Saturday is Fit Body Boot Camp's
Burn The Fat, Feed The Hungry charity
event where all the proceeds will go to
the Santa Clarita Valley Emergency
Winter Shelter.

We'd love to have you join us and if you
have any friends that would love a great
workout please send them the email
below the dotted line.

Thanks so much,

John

-----------------------------------------------------------------------------------------
Email subject: Want a worthy reason to burn fat?

I wanted you to know about this really cool charity event

that John Bocobo from Santa Clarita Fit Body Boot Camp is
doing right here at Gymcheer USA!

It’s called “Burn the Fat, Feed the Hungry”


It’s a 3-hour boot camp style work-out-a-thon.
(Don’t worry, you can go at your own pace, and can stay as

little as 15 minutes, or be a weekend warrior and finish the whole 3
hours)


There will be refreshments and lots of breaks.

It’s 25 bucks and 100% off the proceeds will be donated
to the Santa Clarita Valley Emergency Winter Shelter

The event will be Saturday, February 13 and will

go from 8:00am – 11:00am. At Santa Clarita Fit Body Boot Camp, located right here at
Gymcheer USA 20724 Centre Pointe Parkway #3, Santa Clarita, Ca


If you have any questions you can contact

John Bocobo at 818 635-9143 or johnfbbc@gmail.com

It’s a great cause, and it will be a ton of fun.


Hope you can make it!


PS. Can you please forward this to your friends,

they may want to participate.


--
John Bocobo
Owner Santa Clarita Fit Body Boot Camp
20724 Centre Pointe Parkway #3
Santa Clarita, CA 91350

818/635/9143
johnfbbc@gmail.com
www.ScFitBody.com

Friend me on Facebook - Johnny Bocobo
Tweet me on Twitter - @JohnBocobo

Hey guys,

Fit Body Boot Camp is doing its first charity event

for the Santa Clarita Valley Emergency Winter Shelter.

I need your help spreading the word, simply cut and

paste the email below the dotted line and send it to your

local contacts who might be interested in helping a good cause.

Heck if you wanna come and sweat with us you can do

that do.

Thanks a lot : )

Your fitness professional,

John

-----------------------------------------------------------------------------------------

Email subject: Want a worthy reason to burn fat?

I wanted you to know about this really cool charity event

that John Bocobo from Santa Clarita Fit Body Boot Camp is

doing right here at Gymcheer USA!

It’s called “Burn the Fat, Feed the Hungry”

It’s a 3-hour boot camp style work-out-a-thon.

(Don’t worry, you can go at your own pace, and can stay as

little as 15 minutes, or be a weekend warrior and finish the whole 3

hours)

There will be refreshments and lots of breaks.

It’s 25 bucks and 100% off the proceeds will be donated

to the Santa Clarita Valley Emergency Winter Shelter

The event will be Saturday, February 13 and will

go from 8:00am – 11:00am. At Santa Clarita Fit Body Boot Camp, located right here at

Gymcheer USA 20724 Centre Pointe Parkway #3, Santa Clarita, Ca

If you have any questions you can contact

John Bocobo at 818 635-9143 or johnfbbc@gmail.com

It’s a great cause, and it will be a ton of fun.

Hope you can make it!

PS. Can you please forward this to your friends,

they may want to participate.

--

John Bocobo

Owner Santa Clarita Fit Body Boot Camp

20724 Centre Pointe Parkway #3

Santa Clarita, CA 91350

818/635/9143

johnfbbc@gmail.com

www.ScFitBody.com

Friend me on Facebook - Johnny Bocobo

Tweet me on Twitter - @JohnBocobo

Hey guys,

If you love pasta raise your hand (as I type one handed).

A few clients have asked me whether or not pasta is bad
because it's a...CARB.

Well the answer is no. Your body needs carbs just like
your car needs gasoline. The real issue at hand is how
much you're having and what type of carb it is.

Generally a normal sized not put extra inches on your
thighs portion is the size of your fist. Not the 20 fist serving
you get at most restaurants.

The type of carb you're having is important too. White flour
refined and enriched type carbs are not your best choice.
Those are simple carbs that your body will burn through
like paper.

Complex carbs like whole wheat pasta and whole wheat/grain
anything is where you want to look. You get the benefit of
of fiber, feeling full, and having energy for a longer period of time.

Please feel free to pass the word around that carbs aren't
the enemy.

Rock your fitness,

John Bocobo
Owner Santa Clarita Fit Body Boot Camp
20724 Centre Pointe Parkway #3
Santa Clarita, CA 91350

818/635/9143
johnfbbc@gmail.com
www.ScFitBody.com

Friend me on Facebook - Johnny Bocobo
Tweet me on Twitter - @JohnBocobo

What's happening Fit Body's!

1 holiday down and 1 more to go. I know
you're gonna be out there doing the
New Year's thing and I'm not gonna tell
you not to have a drink but here's a few
of the best and worst holiday drinks:

WORST

Egg Nog
Hot Buttered Rum
Irish Coffee

BEST

Champagne
Vodka, soda, cranberry
White wine spritzer
Hot toddy
Keep this stuff in mind and your
hard work won't have been for nothing.

Be sure to drink lots of water, please
don't drink and drive, and have an
awesome New Year's!

Oh one more thing --

Be sure to give your fellow boot camper
Glenna a huge hi-five for dropping 4 pounds
in her first 3 weeks!

Keep rocking it Glenna.

Committed to kicking your fitness into high gear,


John Bocobo
Owner Santa Clarita Fit Body Boot Camp
20724 Centre Pointe Parkway #3
Santa Clarita, CA 91350

818/635/9143
johnfbbc@gmail.com
www.ScFitBody.com

Friend me on Facebook - Johnny Bocobo
Tweet me on Twitter - @JohnBocobo

Hey everyone,

Sorry the fit tips fell off the radar. They're back
and this one seems appropriate given the
amount of seesawing many people have
about getting fit for the new year.

A big part of fitness involves getting your head in
the game, so working on "the mentals" as many
athletes call it is a vital piece of the puzzle.

This thought was passed on to me by T. Harv Eker.

Enjoy.

"You will never win if you never begin." ~ Robert H. Schuller

John Bocobo
Owner Santa Clarita Fit Body Boot Camp
20724 Centre Pointe Parkway #3
Santa Clarita, CA 91350

818/635/9143
johnfbbc@gmail.com
http://www.fitbodybootcamp.com/santa-clarita-boot-camp.html

'Sup Fit Body's,

A Boot Camper this morning reminded me
of this simple but overlooked part of your fitness...

breathing

You know that stitch in your side you used to get
when your pe teacher made you run to the fence and back?

Does that stitch still haunt you today?

You're broken -- you chest breather.

We were born breathing from our belly's. Scholarly types
call it diaphragm breathing.

Don't believe me?

Take a look at the way baby's breathe. Their
belly's go in and out with each breath.

Somewhere on the way to being all grown's up we
stopped doing that and started chest breathing,
which overworks neck muscles, keeps you from
getting enough o2 and...

leaves you grabbing at your sides.

Fixing you is gonna take practice so here's how it works:

Inhale through your nose = belly button out

Exhale from your mouth = belly button pulled waaaaay in

Use your stomach like a pump to make room for your lungs
to fill with air, then push all the air out when you exhale.

Yes it's gonna feel weird. But you didn't learn to walk
in a day, so practice, and breathe easy.

Go sweat, be fit, and have an awesome weekend!

Committed to your fitness success,

John

PS  - The local radio station did a news piece on our charity
event on February 13th check it out: http://bit.ly/aD4voE
--
John Bocobo
Owner Santa Clarita Fit Body Boot Camp
20724 Centre Pointe Parkway #3
Santa Clarita, CA 91350

818/635/9143
johnfbbc@gmail.com
www.ScFitBody.com

Friend me on Facebook - Johnny Bocobo
Tweet me on Twitter - @JohnBocobo

Hey there Fit Body's,

We are elbow deep in the holiday season and
many of you are doing awesome with your
workouts.

Pat yourself on the back for this,
but do not forget the biggest part of your
fitness success...

Nutrition.

The holiday shopping blitz and party's
can make it hard to eat for a flatter stomach.

Just remember that there are hidden calories
out there that we may overlook, so keep your
eyes opened.

I was in a Starbuck's the other day feeding my
habit and realized many of your waistlines could
benefit from my "ah-ha" moment too.

So there you are stepping up to the counter
to order a SuperVentisimoMochaCinnoLatte
RedEyeWithExtraWhipCream thing that packs
up to 860 calories (for the largest size)!

Put the ruler down. No need to rap yourself
across the knuckles here.

The solution...

Go for the smallest size blended drinks that
carry around 239 calories OR the smallest
plain coffee or tea that has...63 calories!

You can still enjoy what makes your taste
buds do a happy dance and still burn
some fat.

Committed to rocking your fitness,

John

PS - I just wanted to say THANK YOU to
Shelly, Glenna, and Espie for your referrals.
Next month's boot camp is half off for you.
Also, special note to Jen: Thanks much for
bringing Espie and Hilda -- it's going to be
fun working with them. Your next month
is FREE!

--
John Bocobo
Owner Santa Clarita Fit Body Boot Camp
20724 Centre Pointe Parkway #3
Santa Clarita, CA 91350

818/635/9143
johnfbbc@gmail.com
www.ScFitBody.com