Boot Camp Success: You Don’t Have to Want To

By Daniel | Published: August 19, 2010

Hi, Portland Boot Camp VIPs,

My Dad used to get me so mad.

Whatever it was, I would say, “I don’t want to.” And he would say, “You don’t have to want to.”

I was just sitting here remembering that and it occurred to me…

…99 out of 100 people don’t realize — or are unwilling to accept — what it really takes to achieve a fitness goal.  Or any worthy goal for that matter.

The reality is, any goal has very specific steps and tasks that must be taken and completed.  These tasks are not “maybe tomorrow” or “when I feel like it” tasks.  Instead, they are tasks which absolutely must be done — no matter how you feel about them.

Like a child at bath time, you don’t have to feel like it.  You don’t have to want to .  You simply must.

No matter how you feel about the specific, necessary steps to reach your goal… know that by taking the steps, by completing the tasks, even when you don’t feel like it at all, you will eventually reach to your goal.

Lock step.

Think about that…

… the next time you are faced with eating a mind and body sustaining meal, or avoiding the meal and opting for junk because you “feel like it”.

Or when you don’t really “feel” like coming into boot camp and doing the work.

Or when planning your meals seems like “too much work”.

It IS work.

It DOES take time.

It IS tedious sometimes.  But choosing not to do it just because you don’t feel like it in the moment is disservice to yourself.

Avoidance of what needs to be done is rooted in the subconscious thought, “I don’t enjoy doing this particular taks, so doing it is incorrect.”.
Not so.

We often get exactly what we want by doing what we don’t feel like doing.

The results are worth it folks.

Ask yourself…

Is there some form of self-ravaging I am engaging in which is hampering my results or slowing down my performance?

Am I doing anything which is aging me faster?

What areas of my fitness lifestyle need attention and tweaking?  Food?  Boot Camp attendance?  Sleep?  Water intake?  Foam rolling?  Stretching?  Vitamins?

Take a moment to take stock and figure out the real score.

Be brutally honest with yourself and then take action doing exactly what you don’t feel like doing.

I promise, with each action you complete that you don’t feel like doing…but which brings you greater health and closer to a goal…you will grow in self-esteem and feel a supreme sense of accomplishment and earned pride.

And it all gets easier.

Before you know it, you have new goals which were invisible and psychologically untenable to you before.  But now become worthy challenges which you embrace willingly.

And then – quite suddenly — you WANT to!

Go for it.

Cheers,

D

Posted in Boot Camp Motivation, Failure, Mindset, Motivation | 10 Comments

5 Portland Boot Camp Tricks To Accelerate Fat Loss

By Daniel | Published: August 13, 2010

5 Portland Boot Camp Tricks To Accelerate Fat Loss

1. Give Yourself A Break

Sometimes you just have to have those chips, or maybe drink a beer…  the truth is we all are a little naughty with food now and again.  Yes, even me.

But here’s the thing, the occasional foray into uncharted food territory is not going to blow your entire plan.  It’s just a little left turn.

So chin up, and get back on the wagon the next morning.  Remember it takes about 3500 calories to gain a pound… so if you think you gained a pound from that one meal, you haven’t.  Just don’t do it often, OK?

2. ZZZZZZZZZZ….

Get your sleep cycle under control.  If you find yourself staying up late and getting up early, especially for a 530 boot camp, your hormones are going to be WHACKED OUT.

The next thing you know, you are reaching for a Venti coffee just to keep your eyelids off the floor.

Sleep is so vital that without proper rest you will eventually come to a grinding halt and lose your happiness, energy, and overall well being.  Not only that, but a tired mind will not have the will power to navigate proper eating at all.

3. Cheat.

Yes.  I said it.  Cheat.  Plan to eat a fun, tasty, yum yum meal once a week.

By planning to have a naughty meal once a week you can stay focused on eating the good stuff all the rest of your meals for your week… and look forward to the debauchery.

Plus, if it is a higher carb meal you’ll have stored glycogen (energy) for light years after.  OK, at least for the next boot camp.

4. Out of Sight, Out of Mouth

I wish I could say out of sight out of mind.  But when it comes to food, I crave stuff I can’t access all the time. The key phrase here is: STUFF I CAN”T ACCESS.

So… boot camp friends….clean out your kitchen of all the foods you KNOW are your weakness and then you can’t get to them.

What are you waiting for?  Go get it out of the house now.  Oh wait… do it after trick number 5 OK?  Because I have just one more…

5. Read the Menu

No!  Not the one at the restaurant… the one you created for yourself.

You DID write out what you are going to eat for the week right?

Hey, this only applies if you want to lose body fat.

But that’s not you is it?

It is?  Well then, stick to your plan.  Plan your cheat meal.  Clean out your cabinets and fridge of junk.  Get your sleep, and hey, if you mess up, give yourself a break and start again.

Posted in Boot Camp Diet Tips, Mindset, Uncategorized, Weight Loss Tips | 16 Comments

Portland Fitness Boot Camp Naysayers…

By Daniel | Published: July 29, 2010
Portland Boot Camp Blog Image of Negative Attitude

"Get Fit at Boot Camp? What are you @#!!! Crazy?"

–

Today I talked with a great boot camper who confessed something.

She told me she had to break up with her boyfriend…

…over boot camp!

Wow.

Well…

You know…

So often, when people profess the desire to join Portland Boot Camp, they receive derision from so-called friends, family, or even spouses.

As soon as those unfortunate women so much as whisper they are joining, they receive derogatory remarks.  Sometimes the remarks are subtle.  The “friend” may pretend to feel concerned and say things like, “But you don’t need to lose weight – who wants to do all that exercise – it’ll never work – you’ve tried other plans and classes before, why waste  your money?”

Now, sometimes they are right.  Maybe the person HAS tried a lot of different things and they are expressing genuine concern.

But quite often the harsh reality is:

they aren’t concerned at all.

Instead, they feel threatened.

They know, subconsciously, if their target dares to improve themselves, then they will have to face their own feelings, insecurities, and growing self-dissatisfaction.

For them, the easiest way to avoid self-improvement is to attack others for trying.

Fortunately, there are ways to handle these  would-be success-interrupters.

Here are a few examples.

You could:

  • Ignore them until they give up trying to bait you.
  • You can firmly tell them you have made a decision and are sticking to it.
  • Walk away from them and discontinue the relationship.

Let’s get real here: if someone wants to stop you from getting fit, they have issues.  And perhaps it’s time to think about whether they add value to your life or rob you of your right to improve your life as you see fit.

Here are a few favorite phrases of the fitness haters…

“Oh, come on.  One piece won’t hurt!”

“Just a bite!  LIVE a little…it’s so good you won’t believe it!”

Or…

“Running?  Oooh I hate running.  Why would you want to do that?”

“Oooh.  Exercise.  We’re all gonna die anyway.  What’s the point?”

The whole charade is designed to make the receiver feel guilty or negative about self-improvement.

But it’s all designed to give the antagonist psychological relief from having to exert EFFORT for self-change.

As they say, “Misery Loves Company.”

So true.

So true.

Stay the course.  Decide what is right for YOUR life.

And if it is Portland Boot Camp…

I will be there with you, and for you as always.

Live long and laugh a lot,

D

Posted in Boot Camp Motivation, Mindset, Motivation | Tagged , , , , , , , , , , , , | 26 Comments

Boot Camp and Monday’s Always Get me UP!

By Daniel | Published: July 26, 2010

I don’t know about you…

But usually Mondays get most people down.

Well, that’s where things are a bit different around Portland Boot Camp.

We take pride in realizing that exercise has the power to brighten a sour mood.

Look, here’s what people refuse to accept or just don’t know…

Exercise actually makes you happy.  Working out hard makes you smile.  Doing the difficult makes the rest of life easier.

We choose to start the week of right.

With a healthy dose of good medicine.

Right?

Thanks for daring to be great.

And thanks for a great Monday, gang.

D

Posted in Boot Camp Motivation, Mindset, Motivation | Tagged , , , , , , , , , , | 24 Comments

Boot Camp Body Memory?

By Daniel | Published: July 25, 2010

Dear Boot Camp Friends,

Gosh golly.

Gee whiz.

Shucks.

I wish I know exactly WHY and HOW.

But I don’t .

Thing is…

I can’t tell you the exact reason it works.  (although I have some good theories)

But it DOES.

When you work out like we did today, your mind changes.

There is a shift.

A polarization.

A MOVE –

towards something greater.

Your body kind of…

remembers…

Or gets back to what it is built to do.

As you know:

I subscribe to the theory that our genome is built around:

1.  Regular low intensity movement. (not siting in front of the boob tube daily – but taking advantage of all the incredible NW has to offer.  Seriously, why are you reading this.  You should be out climbing Mt. Hood or something.  At least go for a walk.  It’s SUNNY out!)
2. Periodic rest and laughing (read: foam rolling and watching FUNNY films, going for nature hikes etc.,  or hanging out with light-hearted folk who aren’t interested in telling you how terrible their lives are, but, instead want to have a good time while we are on this planet for however long we get to be here… ever so briefly I might add… so get to it!)
3. Periodic high intensity( = Mon, Wed, Friday Boot Camp Classes.)

Anyway, all so-called humor aside:  periodic bursts of that level of intensity produce major changes in the body and mind.

SO…

COMMENT and tell me your latest changes.  How are you doing?

I really really want to know how you are doing.

Thanks my friends, and thanks for a GREAT WEEK!

Cheers,

D

Posted in Boot Camp Motivation, Mindset, Recovery | Leave a comment

Portland Boot Camp Vegetarian Diet Plan

By Daniel | Published: July 20, 2010

Vegetarian Plans for Weight LOss

Hey, Gang,

Vegetarians.

Portland Boot Camp has quite a few.

And my food plan is not specifically set up for vegetarians.

So I had to find a good source of vegetarian dietary info.

I found a diet plan that looks pretty darn great.

But here’s the best part…

She’s giving away a 7 day version for free.

Yep.

You can check it out HERE

Here name is  Kardena Pauza.  She was Ms. America Fitness.

Go there now, download it, try it out within the Fat Blaster Program rules and let me know what you think.

Should be amazing.

Cheers,

Daniel

PS.  Did I mention the 7 day Vegetarian food plan was FREE?  Another freebie for Portland Boot Camp VIPs. (If you want it now, get it here >>  7 Day Veggie Diet Plan

Posted in Boot Camp Diet, Boot Camp Diet Tips | Tagged , , , , | Leave a comment

What I Bring to Portland Boot Camp Class Every Day

By Daniel | Published: May 6, 2010

I was just sitting here typing emails.  I looked over at a picture of my wife and son smiling at me.

And I got a surge of renewed energy.

Why?

I had to think about it for a second, and it dawned on me.

Every day in boot camp, I bring pictures of my kids.  And I place them on my rolling, silver lectern.  I keep another picture of my wife and children in my car.  And a couple on my desk at home, on my computer desktop, and on my nightstand.

Now obviously I love my family. I miss them when I’m away for sure.

But the big reason I keep the pictures wherever I go is they are what I call: potent reminders.

Reminders to stay healthy for starters.  So I can have fun being active with them.  And, hopefully, enjoy time with them for years to come.

So ask yourself…

What are your potent reminders?

What keeps you focused on eating healthy foods, resting properly, playing daily, and working out regularly with purpose?

Your potent reminders keep you oriented.  They can help give you a deeper sense of purpose.  And they can push you to “keep swinging” when life throws a curve-ball or two.

Hope that makes sense and helps.

Cheers,

D

Posted in Boot Camp Motivation, Motivation | Tagged | Leave a comment

You: Slimmer, Stronger, and More Flexible

By Daniel | Published: March 21, 2010

I have a favor to ask.

YES, you can.

YES, you can.

But before I ask you, I wanted to share something with you.

You know, when you stop and think about it…

Getting in great shape distills down to just 3 fundamental actions.

They are:

  1. Regular, appropriate exercise
  2. Daily Body Maintenance and Recovery
  3. Proper Nutrition

That’s really it.

Simple.

But not easy for a lot of people.

Why?

Because the media is filled with myths, half-truths, dogma, out-of-context facts, and sometimes just pure bunk.

So, hopefully, this blog will help you cut through the clutter.

It’s chock full of hard-won information.  Filled with answers.  And stocked with fitness tips.

Now to be fair, I haven’t always gotten it right.  Years ago, for example, I believed the Atkins diet was the only way to go.  I fought the low-fat proponents tooth and nail. Turns out we were both wrong.  We’ll talk food in here.

More recently I began integrating more effective recovery techniques into Portland Boot Camp and my personal fitness regime.  And I’m always searching for more information, integrating what works, and removing what doesn’t.  We’ll cover that too.

So here’s the deal and my promise to you…

If it works, you’ll know.  If it’s proven, I’ll put it in here.  And if I discover a better path I’ll share it with you too.

So have fun, browse around, and enjoy the info here.   All the categories and posts are listed to the right.

Oh, about that favor…

If you  have an extra second or two would you leave a comment or two when you read a post?

Your feedback matters very much.

Thank you!

Daniel

P.S.  Here’s a quick blog post to get you started.  It contains 39 Boot Camp Success Secrets you can use right away:

http://portlandbootcamp.com/bootcamp_blog/2009/09/26/39-boot-camper-secrets-to-help-you-break-free-from-a-growing-waistline/

P.P.S.  If  you’d like some of my best “insider tips” I didn’t put on the blog, just tell me where to send them.  I send them out to subscribers once a week or so.  You can sign up in the blue box with the dumbbell at the top right of this page.  See you soon!

Posted in Boot Camp Blog Start Here, Boot Camp Fundamentals | Tagged | 2 Comments

The Power of Imagination for Boot Camp Success

By Daniel | Published: March 4, 2010
Daniel Iversen and Kristina from Z-100 moments after completing my presentation.

I remember the day pictured above like it was yesterday.

I spoke live at the Portland Women’s Show.

Now, what was interesting is this: even though I speak live daily,  and at the time I was on the air with my fitness radio show daily, I was a bundle of nerves before I got on stage.

The truth is, I was worried.   I thought I would forget what I needed to say…or that I wouldn’t be able to get my points across clearly.

Seriously.

Before it began, my wife Beth filmed me looking like I had just seen the ghost of someone yelling, “Go Home!”.

So the announcer introduced me…

I approached the stage …

And what happened next was amazing.

You see…

the moment my mouth opened, all jitters evaporated.

The words came out smoothly and clearly.

I forgot where I was.

How?

3 words…

I

was

prepared.

No… I didn’t memorize a script.  I just happened to be speaking on a topic with which I was familiar.  And didn’t want to read a mental “script”  — or sound… you know…  forced.

So how did I prepare?

The key was this:

before the show I used the power of my imagination to “preview” the future.

I pictured the crowd laughing.  I felt my feet planted firmly on the ground.  I saw myself smiling and felt myself enjoying myself.  I pictured myself as 50 feet tall. I imagined the scene exactly as I wanted it to be…picturing the end with everyone clapping and me feeling satisfied that I delivered helpful information.  And most of all… I pictured the people clearly understanding the message and feeling happy about that.

I made it as real as I could and didn’t let a single thought of failure wiggle into my mini mind-movie.

Now why did I do that?  What’s so special about mental movies and imagination?  How can imagination improve anything at all?

Well…

A long time ago, I decided the worst that could realistically ever happen was someone would yell “boooo” from the back row.

And I’ve come to realize.. ok, so what. I’ve carefully considered the law of averages.    And you know what?    The reality is, it’s as likely to get a boo and a hiss when you are prepared and in the moment as it is to get struck by an armadillo driving a bus.  Plus,  I figured I could handle it even if I did get a boo.  My life wouldn’t be over and I would get a second chance to improve and try again.

I would live.

So, when the time came my mind was free of mental roadblocks.

Guess what?

It was great!

We laughed… I got my points across and everybody won.

Not a single boo.

How can you apply these ideas to your life?  Your body?  Your weight loss efforts?

Are you stumbling blindly into life’s “stressful” situations?  Or do you clearly envision the outcome exactly the way you want it to be?

Do you prepare for your success by establishing and following a plan?  Do you foam roll?  Stretch?  Eat healthy foods?  Plan your meals?  Go to bed at a decent hour so you can have the energy for Boot Camp?

Expect the best of yourself.  Imagine it.  Let go and get out of the way of your mind.  Make a decision.

And charge boldly forth!

Cheers,

D

Posted in Failure, Mindset, Motivation | Tagged , | 7 Comments

Boot Camp Stress Busting 101

By Daniel | Published: February 15, 2010

Have you ever felt like this?

Have you ever felt like this?

Just a quick message today about busting stress.

Most people struggling with food do so because of stress.  Could be childhood stress, family stress, relationship stress, life stress… the list is a long and varied one.

But here’s the thing.  Life is stressful.  No doubt.

Yet, remarkably, it is not the specific people, places and things that actually stress us… it is how we perceive and react to them that is the root of the stress.  It is our inner choices that actually shape our life experience.

Fortunately, as an adult, you can reprogram yourself–reprogram your mind and body–to react (or not react at all) to “stressors” differently.  You can learn to remain calm and relatively…or totally unaffected.

It starts with relaxation and – wait for it…

deep breathing.

For it is impossible to feel angry or stressed when you are totally, completely relaxed.

Think for a moment on how your body feels and how your breathe when you feel stress…

Take a deep breath.

Cheers,

Daniel

Posted in Mindset, Recovery | Leave a comment

Boot Camp Islands of Discontent…

By Daniel | Published: January 18, 2010

Do you like to read?

I do and this is something I read recently that galvanized me…

I was reading a book by Wayne Dyer.

In it he reminded me of how to visualize my goal.

He says, “Your imagination allows you the fabulous luxury of thinking from the end. There’s no stopping anyone who can think from the end.”

Profound.

Now, I do not claim to be the world’s MOST successful man… (whatever that means)… but I feel good.  I’m happy most of the time.  And I have been able to actualize every dream I have had.

Instead of living life adrift in a sea of unhappiness…

I sail purposely in a sea of happiness… punctuated by islands of discontent.

What’s the secret?

Well, part of it is thinking about the end… and working backwards.

What I always do is: I imagine what I really WANT… without worrying about what I imagine others might think of that goal.  Then, I work myself backwards, step by step, to where I am currently.

I never let myself believe it is impossible.  I just start taking steps.

Heck, I might fail.

I HAVE failed.

But then…

I got up and dusted myself off and took a new direction.

I have always believed it was best to…

Never let doubt creep into the imagination for a single second.

Know that all of your experience/existence is a function of your creative and programmed imagination — and that if imagination can work for “the source”, or God… or whatever you call it… it can work for you too.

Visualize who and what you want to be… see your goal as the end result exactly as you want it.

Cheers,

D

Posted in Failure, Mindset, Motivation | Tagged | 2 Comments

Boot Camp Success Story

By Daniel | Published: November 30, 2009
Kerri and Jessica after!

Kerri and Jessica after!

An amazing boot camper wrote to me and wanted to share this:

“I was trying on my skirts and they were all zipped and buttoned up, and okay if I was standing still, but the minute I tried walking they started to fall down and ended up around my legs!!  I love skirts, and tried on all 17 in my closet, and not one fits!  I packed up 15 sweaters/sweatshirts that are huge on me.  I packed up 8 pairs of p.j. bottoms.  Everything I have had to get rid of from last winter is an x-large, and I am now wearing a small.  I had packed up all my size 10 jeans  a few months ago and was able to buy size 8′s, but now those have had to be packed up as well because I am now in a size 6.  I packed up four beautiful dresses all size large. “

IMG_0971_3

Kerri and Jessica before...

Way to go, Kerri.  You’ve earned it.


Posted in Motivation | Tagged | 1 Comment

An Exercise in Mental Fitness: Sharpening Your Boot Camp Focus

By Daniel | Published: November 7, 2009
(Boot Campers: What follows is a reprint of an older blog post from my other, older blog. 
But I thought it was timely and worth re-posting here)
Change your focus to break out of your mental cage

Change your focus to break out of your mental cage Image by Desiree Delgado

I know better.

Yesterday I found myself fretting about my public speaking event on Sunday.

Why? Well it all started in 1988…

~~(cue dreamy Brady Bunch dream sequence music)~~

I saw a copy of my yearbook photo from 1988.  And the past came reeling back.

I started focusing on all the mistakes and problems of my past.  Which made me feel tension.  Which made me feel negative.  Which led me to worrying about whether or not I could deliver on Sunday.

Now, the funny thing is, I am used to speaking publicly.  I do it daily in my women’s boot camp class But by simply focusing on my mistakes I got into a mini-mind-funk and started projecting “what-if” scenarios into the future.

What if I don’t deliver?  What if people don’t understand me?  What if I get nervous?

I was literally focusing on what I didn’t want. And it did not feel good at all.

The thing is, the “subconscious” mind cannot distinguish between what you don’t want and what you do want… it only knows what you are focusing on.  And what you focus on automatically produces mental pictures which produce automatic emotions.

Fortunately, I am quickly able to catch myself doing this.  So I instantly relaxed and immediately focused on what I wanted.

I created mental mini-movies of how I expect and want my fitness seminar to go.  I saw myself feeling happy.  I noticed how the happy crowd looked.  I felt my feet planted firmly on the stage.  I heard myself delivering a powerful and uplifting message.

And as the good images got clearer,  “The Ghost of Foibles Past” faded into the ether from whence he came.

And I was myself again.

Focus on what you want.  Not what you don’t want.

Especially in boot camp.

Cheers,

D

Posted in Mindset | Tagged , | 2 Comments

Drop Your Boot Camp Excuses Like a Handful of Burning Coals

By Daniel | Published: November 6, 2009

I was on the phone with a very close friend a while back.

She NEEDS to lose about 100lbs.  She wants to.

Her blood pressure is so high it makes her doctor speak in slow, hushed tones.  She can’t walk 20 feet without hearing her feet beg for mercy.

Her BMI is impossible.

She has sleep apnea.

The first thing she thinks about in the morning is what she is going to eat for lunch, whether or not it will fill her up, and how much it will cost.

Here’s the thing:

While I was on the phone with her, she brought her weight up again.  Followed by a litany of reasons why proper eating and exercise are impossible for her.

But they aren’t impossible.

Difficult as heck fire, yes.

Possibly the biggest struggle of her life, yes.

Needs to be supervised and helped, more than likely.

But impossible… absolutely not.

I’ve seen, known, and coached hundreds of people who broke through and lost the body fat.

And, as remarkable as it seems, the key for many of them was to drop their excuses like a handful of burning coals.

Once they decided to drop them… the very moment they made an irrevocable commitment to themselves…and just surrendered to the process of eating less…once they reached out and accepted help… once they started moving… once they took the FIRST STEP…everything changed.

What they discovered is, you can change your destiny in as little as 10 seconds.

Close your eyes, take a deep breath, and drop those coals.

Yes you can.

Cheers,

D

Posted in Uncategorized | 1 Comment

39 Boot Camper Secrets to Help You Break Free From a Growing Waistline

By Daniel | Published: September 26, 2009

Hi, Boot Camp Heroes,

You know…

Since you are in Portland Boot Camp, I know how you feel about yourself more or less.

But the unfortunate truth is, most people don’t really care too much about their bodies.

And that is their choice.

Of course, there are some who care, (or claim to care) but not enough to do something about it.

The dwindling minority stay trim and healthy all year…or are currently watching their waistlines disappear.

The rest… well, let’s just say they are what they eat.

What makes the difference?

Lots.  But to offer a few suggestions, here are  39 quick ways to help you stay (or get) lean and trim.

  1. Eat whole, natural foods 90 percent of the time or more if you like them.
  2. Avoid refined sugar like the plague
  3. Read information from outside the fitness world and apply to your fitness
  4. Read “Think and Grow Rich” and “PsychoCybernetics”.  TRUST me on this.
  5. Get a copy of “The Strangest Secret” by Earl Nightingale or watch it on YouTube.
  6. Above all: never, ever, give up.
  7. Read everything you can about achieving your goals… take and learn from what is useful, discard the rest.
  8. Eat a “cheat” meal once a week. Cheat MEAL.  Not cheat meals.
  9. Become a student of Nutrition
  10. Surround yourself with fitness and health minded people. (Like Portland Boot Camp!)
  11. Read this success blog as often as possible
  12. Write down your goals as clearly as you can
  13. Write your goals on 3 x5 card and reading it many times through the day.
  14. Focus on what you WANT…and NOT at all on what you don’t want
  15. Don’t listen to advice from jealous, out-of-shape friends or acquaintances… they will drag you down if you let them.
  16. Treat your body like a holy temple and watch it return the favor
  17. Realize that your efforts to stay or get lean may upset or offend lazier people.  Who cares.  Ignore it. Refer to number 15.
  18. Take entire days off from exercise sometimes to just stretch and CHILL OUT.
  19. That being said, exercise 6 days a week.
  20. 2 minutes of exercise is better than none
  21. Stick with multi-joint movements (like squats, pull-ups, pushups, and rows etc) and interval training as the core of your fitness program.
  22. If you fall off the wagon, so what.  Get back on again.
  23. Every passing moment is a chance to turn it all around.
  24. Sign an irrevocable contract with yourself to do what it takes to achieve your goal.
  25. Be yourself.  Choose your own body and body fat level that make you feel and look the way you want to feel and look…for your own reasons.
  26. Program your self-image exactly as you want it to be.
  27. Whenever negativity strikes…instantly think of the positive alternative. If you hear your mind say something like, “I don’t know why I try.  I always fail anyway.”, immediately switch to a positive thought like, “I CAN.  Success comes to those who persist.”
  28. Read your goal card whenever you feel good or positive.
  29. Read your goal card whenever you feel bad or negative.
  30. Write out an action plan with a goal and goal achievement date and drive forward with intensity and gusto!
  31. Take the highest quality food-based multivitamin you can afford.  I take VGF+25
  32. Take the highest quality Omega-3 supplement you can afford.  I take EFA Icon
  33. Prepare your veggies in advance.
  34. Buy a steamer and use it daily.
  35. Create your own cookbook of quick master recipes that you can rotate through.
  36. Focus on your goal relentlessly.
  37. Life is brief…make it your best life NOW.
  38. Seek expert advice or help if you are stuck.  If you aren’t in Boot Camp… I can help!
  39. Blatant Plug here:  Join Portland Adventure Boot Camp Immediately.  It REALLY does work and I promise you will love it.  If, for any reason whatsoever, you aren’t totally thrilled with boot camp… I’ll give you every single penny back no questions asked.

Tell me what you think.  I love hearing about your successes!

Cheers,

D

Posted in Boot Camp Diet Tips, Boot Camp Vitamins & Supplements, Exercise tips, Mindset, Motivation, Weight Loss Tips | Tagged , , , | 2 Comments

8 Ways to Speed up Boot Camp Fat Loss

By Daniel | Published: September 14, 2009

It’s true.

If you are interested burning flab in Portland Boot Camp (or anywhere else)…

Food is either your friend or foe.

It all depends on what and how much you consume.

Consume the right foods in the right amount…

And BAM!

Bye bye extra body fat.

So, to make sure you get there as fast as possible here are 8 tips to point you in the right direction:

  1. Cut the white stuff. Try to avoid rice, pasta, bread, cereal, and sugar.
  2. Consume a lean protein every time you eat. If you are pressed for time get a box of Certified Organic Prograde Craver Nutrition Bars and use them as a healthy snack.  Get Cravers
  3. Don’t drink your calories. Cut fruit juice, pop, alcohol etc.
  4. DRINK MORE WATER. I can’t emphasize this enough.  It is the world’s most potent weight loss drink.
  5. Include more omega-3 fats in your diet.  One of the best strategies is to eat more fish, Omega-3 eggs, walnuts, almonds and flax seed.  I take the highest qulaity Krill oil supplement I can afford.  Learn about it here: Benefits of Krill
  6. Eat more veggies.  Especially raw, cruciferous veggies like broccoli.  In fact, eat them with every meal.  Even breakfast.  (Think 3 egg Omega-3 omelet with spinach and mushrooms..mmmmm!)
  7. Buy a steamer and use it. It cuts veggie cooking time by a huge margin.  Set it and forget it easy.
  8. When eating out, choose a lean protein and veggie dish. Aim for two fists worth of veggies and one worth of protein if you are visual.

There you have it.

8 Boot Camp eating tips to help you get where you want to go…healthier and faster.

Cheers,

D

Posted in Boot Camp Diet Tips, Boot Camp Vitamins & Supplements | Tagged , , | Leave a comment

Boot Camp Head Scratcher: Tapeworms for Weight Loss?

By Daniel | Published: August 31, 2009
Eating tape worms for fat loss. Wow. What will they think of next?
Eating tape worms for fat loss. Wow. What will they think of next?

I was sure I had seen all the crazy schemes people attempt when trying to lose weight…

The fact is, the secret to boot camp weight loss isn’t as glamorous as advertisers want us to believe.

–  No pill will “burn” fat
–  Most popular “diets” won’t work long term
–  Exercise alone won’t guarantee fat loss
– Tape worms are NOT a good idea for losing weight

Reality check.

Weight loss is about implementing the number one secret for burning fat.

I am going to share it with you…but it requires a whole post unto itself. It really truly works and it works for every person who tries it…every person who has every tried it…and every person who ever will

Seriously.

Keep your eyes peeled.

Until then…

Cheers,

D

Posted in Boot Camp Diet Tips | Tagged , | Leave a comment

Boot Camp Tightrope Walking

By Daniel | Published: August 27, 2009

Once upon a time…

I wobbled, shook, and careened across a real tightrope.

One of our superstar boot camp students  had it installed a couple feet off the floor of her writing studio.  She practices walking across it for both physical and mental balance.

Her boyfriend is amazing too.

Here’s a guy who once weighed more than 300lbs…lost all of it…got in shape…ran a marathon a few times… and now is training regularly. Wow. He just keeps updating his goals and moving forward.  Like crossing them off a list.

I’m writing to you about this because I just took a mental inventory of all my friends.

Very good to do.

Why?

Well… turns out they all are striving for a fulfilled life.  All of them have goals.  And all believe in their own power.None of them are quite like anybody else I have ever met. All unique. All interesting.

It’s a success secret taught by the greatest thinkers and doers:

Surround yourself with successful people.

To do so inspires us to live from our own highest selves. And then you can inspire others too.

I can honestly say I feel blessed to have such interesting and amazing friends. But it wasn’t always this way for me.

Once upon a time I had “friends” that were slowly becoming less happy, less fulfilled, negative and angry. Looking back, I felt the same way. Unhappy. Bored. Unproductive.

Misery loves company.  And I was their “company” as much as they were mine.

One day I decided I just wasn’t willing to live an unhappy, unfulfilled life. And I wasn’t going to encourage them to do so either.

So I had to say adiós.

From then on, everything changed for the better.  I changed my “Inner Universe” and the outer one changed instantly.  It was instant life upgrade.

I looked for and began to magically find more fulfilling relationships — and I became a positive catalyst for others too.

I urge you to examine your friendships from a “good for me” or “bad for me” perspective. Discover whether they are growth oriented.

Are they healthy relationships?  Do you feel good around your friends? Do they inspire you to aim high?  Do you inspire them?

Life is too short to waste time being part of a cadre of negative people.  Why not choose your friends based on your own core values?  Why not seek friends who encourage, support, and inspire?  Why not enjoy friendships that make you feel good?

You will be so glad you did.

My personal development was stunted, in part, by the company I kept in my former life.  But no longer.  I refuse to move backwards.

Are negative people a roadblock for you? If so…give yourself permission to shine.  By giving your self permission to shine, you’ll automatically give other people permission to shine too.

Even the “friends” you may feel you’ve left behind.

Cheers,

D

Posted in Mindset | Tagged , , | Leave a comment

Top 6 Boot Camp Exercise Excuses

By Daniel | Published: August 26, 2009

no excusesLet me share something interesting with you.

Before I started running Portland Boot Camp, when I was a personal trainer, I heard every excuse in the book for not working out. Frankly, none of them were very convincing.

We all trick ourselves into putting off what we really need to do now. It’s symptom of a little mental disease I like to call “hidden laziness”.

Now to be fair, sometimes very important things DO come up and get in the way. You know: we get really hungry, we get stuck in a mineshaft, or our legs and arms fall off spontaneously. Funny, I even remember telling my gym coach in 8th grade I couldn’t run laps that day because I had a bone in my leg.

So. let’s set the record straight.

With the exception of natural disasters, or unforeseen trauma or serious life interruptions… there is NO excuse for not working out.

Here are 6 of the most often used excuses and what I have to say about them:

#1 “I don’t have time!”

Right. Allow me to translate into plain English: “ I am not willing to create space in my busy schedule to get in shape because I am unwilling to make it a priority.”

Let’s get real. The president (regardless of how you feel about him) exercises, Bill Gates exercises, all my current busy boot campers exercise,

Do you have less time in the day then they do?  Well you might.

But riddle me this…

How much TV do you watch?  Well, exercise during commercials.

- Take a walk at lunch.
- Run while you do errands.
- Get out of bed and exercise before you shower and eat.
- Join a fitness class or Boot Camp and get to it!

The minimum for basic results is 3 times a week for 15 minutes. . You could even split that 15 minutes into two 7.5 minute spurts.

Heck, start with short distance walking if you are really out of shape.

Do SOMETHING. Decide today to take control over your mind, body and health. You’ll thank yourself for it.

#2 “I’m too tired to work out.”

Translation: I am unwilling to make myself get up off the couch and make my health a priority.

Now, it could be real:

- Lack of sleep
- Lack of food
- Too much alcohol
- Too much caffeine
- Too much time in front of TV

But, what do all the above have in common?  They are all choices we make. It’s in our control.

And the biggest reason for not being tired all the time?  Lack of exercise.

That’s right.  It’s a proven fact and Law of Universal Energy… We get out we put in.  Once you start moving you’ll soon see it feels good. And you’ll keep going and will have much more energy throughout the day.

#3 “ I’ll start tomorrow”

Translation: I am a dreamer not a doer.

These are the people who live by the motto: Why do today what you can put of till tomorrow.

Why? Because there’s a never ending stream of tomorrows… tomorrow is when you are still out of shape, overweight, or not getting healthier. There’s only one today… and today’s the day to do SOMETHING for yourself so tomorrow you will be on the path to wellness!

#4 “I’m too old”

Translation… I am giving up…I BELIEVE I am too old..

If this is you, it’s all in your mind. It has been proven false over and over and over.

One name here: Jack Lalanne. This guy STILL works out everyday and he is, like, 93.

You build up 10 times faster than you break down… check out the website and book called “Fit Over 40″ – by Jon Benson… there is a 63 old woman with the body of a 25 year old. Her picture at the top of the page will blow you away.

It’s never too late.

#5 “I don’t know what I should eat”

Translation: I am unwilling to change my poor eating habits and feed my body healthy food.

Ladies, there is no shortage of info on how to eat a healthy diet. But I think you already know the basics.

Ice cream, beer, sugar, cake, candy, pie, cookies, bread, starch, flour, crackers, corn, excess fruit, pasta, excess grain (and for some ANY grain), items in bags, boxes, or wrappers, instant foods, processed foods, soda…

These all impact your health, insulin system and waistline negatively.

Lean meats, green and multicolored veggies, clean water, seeds, nuts, berries, occasional fruits, legumes, vitamins…

These all impact your health, insulin system and waistline positively.

#6  “I have bad genetics”

Translation: I am unwilling to even try to get fit. I am a master excuse maker.

It is unbelievably rare to have genetics that won’t allow you to get fit. I have never seen it in all my years as a trainer and fitness consultant.

You can beat any “family” links to obesity by eating right and exercising regularly.

And that is what boot camp is all about. No excuses. Just results.

Heck, I even GIVE you an eating guide.

If you catch yourself making excuses… you know it’s just your inner gremlin trying to trick you into staying the same. Don’t. You can do whatever you believe you can!

To really overcome your excuses you have to develop absolute certainty that you CAN achieve your goals.  ( I assure you, it HAS been done by many before you… so it IS certain you can do it too.)

Now the key to developing that certainty is seeing it in your mind clearly first…

But that’s another post for another time.

Cheers,

D

Posted in Failure, Mindset, Uncategorized | Leave a comment

How to Unlock Your Mind for Weight Loss Success!

By Daniel | Published: August 24, 2009

Unlock your mind...

How many times have you caught yourself dwelling on negatives?

Things like:

  • Mistakes you made in the past
  • Negativity of others
  • Opinions of others (real or imagined)
  • Self doubts and fears leftover from childhood
  • Set-backs and previous failures.

Well, here’s the good news: you can cut the negativity out like a surgeon.

This secret has been handed down through the generations and was made popular by Earl Nightingale

Ready?

Here it is:  “What we think about…we become.”

Now, here’s what to do:

First, make 2 lists.

  1. The first is a written list of all the successes you can remember… from as far back as you can remember. When you finish it should be several pages long.  Even the trophy or ribbon in first grade.  The tests you passed.  The job you landed. The spelling bee you won. The goals you achieved.
  2. The second list is all the things you currently ingest, think about, or do that are “bad for you”. Like drinking too much soda. Or too much alcohol.  Or comparing yourself to others.  Or allowing others to influence the way you think about yourself.  Be honest with yourself… this is often the hardest step.  But you must be brutally honest here.

Then… each night, for 30 days  – as you lay in bed - resolve to let go of the past and embrace the future.

Then read through your list of successes.  This is your golden list… and it’s like a bank account of positivity. You can make a withdrawal upon whenever negativity strikes.

Then, in your mind’s eye, clearly picture the new you.  Actively form a new self image based on the belief that you can create whatever you want.  See positive images of yourself, hear positive self talk, feel positive emotions. See your goals clearly.. and specifically, and see yourself attaining them.  Feel what it would feel like to blow right on through all your personal goals.

No need to think about the negatives at all… don’t dwell on them for even a second.

No amount of thinking can solve problems of the past… you must just let them go and embrace new opportunities. And if you catch yourself slipping into any form of negativity, immediately switch to a positive image of yourself.

Practice it and make it a habit for 30 days.  Add to your positive list whenever you recall a success.  Simultaneously, eliminate and cross off the items on your negatives list. Soon your mind will be reprogrammed with a new POSITIVE self image… one that has let go of the negatives… let go of the past.

Amazing but true…this newly minted image now replays in your mind — just like the old negative one used to do.

Anytime you hear that inner voice try to drag you back into the past… back into destructive habits… or self defeating beliefs….

Start going down your golden list of successes – and jumpstart your positive self image instantly.  And the old one will just *poof* away along  with the negative emotions it brings it.

The more you do it… the stronger it becomes.

It’s all within your control to be, and do, whatever you want.

Sound simplistic?

Too easy to work?

You just might be shocked at how well it can work.  And if your negative inner voice is skeptical right now…  tell it to hush.

Cheers,

Daniel

Posted in Mindset, Weight Loss Tips | Tagged , , | 2 Comments