dallasbootcamp's posterous

the source for fitness, nutrition and encouragement

FEEL Better, LOOK Better, LIVE Better

Seasons Greetings!!!
 It is that time of the year and January 1st is right around the corner! What comes with that date?  Yes, that's
right, New Years Resolutions!!  For some of us it may be to get back on track with working out, losing some
weight or just FEELING BETTER!  

NDBC boot camps start up again on January 4th and just a reminder, to get signed up today and get a head
start on the New Years resolutions.  The classes for January are as follows:  

M,W,F    6:00am, 7:00 AM, 9:00 AM
M,T,TH   6:00PM  

Classes are starting to fill up so REGISTER TODAY!  Click on the link below to get to the registration page!  

I look forward to partnering with you on your goals of FEELING BETTER, LOOKING BETTER &
LIVINGBETTER in 2010.  Be on the lookout for an updated NDBC website to premier in January 2010.

In health,

Mario

Mario A. Esparza, Health & Fitness Coach
Creator/Instructor
214-223-1802(c)
www.TheNorthdallasBootCamp.com
"Changing Lifestyles Through Health & Fitness'

Read & susbscribe to my blog for tips & info on REAL Eating, REAL Movement, REALThinking & REAL Living www.DallasBootCampFitness.com

Too much Turkey? Out door fitness boot camp getti ng cold?

NDBC will be starting the next
holiday
boot camp session this coming Monday, November 30th!

There is still plenty of time for you & your friends or family to click here  &
register for one of the 3 INDOOR FITNESS BOOT CAMP schedules!  
    6-7 a.m.
    7-8 a.m.
    9-10 a.m.

OR the 6-7 p.m
. FITNESS BOOT CAMP SCHEDULE.
  • lose weight
  • tone up
  • FEEL BETTER
  • eat better
  • LIVE BETTER
  • have fun
  • $150 for 12 classes
  • 4 days a week M-TR (holiday schedule)
    • NDBC would love to see you there!  Come & try a class for FREE!
    (if you are not all ready registered for you NDBC class)
    Simply pre-register by clicking here, skip the payment page &
    just SHOW UP!

    Make it a great weekend &
    in good health,

    Mario A. Esparza, Health & Fitness Coach
    Creator/Instructor
    214-223-1802(c)
    www.TheNorthdallasBootCamp.com
    "Changing Lifestyles Through Health & Fitness'

    Read & susbscribe to my blog for tips & info on REAL Eating, REAL Movement, REALThinking & REAL Living www.DallasBootCampFitness.com

    Nuts, Seeds, Oils, Avocados: EAT Fat, LOSE Fat, That's The TRUTH!

    Fat free dairy, fat free cookies, fat free candy, fat free "100 calorie bags", fat free chips, fat free peanut butter??, reduced fat this and that, and even fat free shakes and drinks!  EVERYONE has heard and "knows" that fat free is the "better" choice, every time. WRONG!  If it doesn't have fat, than that must mean it's good for us right?  Unfortunately that's what advertisers, most of the food industry, most everyone you and I know, and "get fit quick" type CRASH/CRAP diets want us to believe, and the sad thing is we do!

    Did you know that fat is actually NEEDED by the body in order to manufacture important FAT LOSS hormones like testosterone and growth hormones, and to sustain cell metabolism (fat helps you burn fat!).  Fats also help lubricate your joints, aid with the absorption and transportation of necessary vitamins and minerals, and even help regulate your blood sugar levels.  Not to mention so many other vital roles fat plays in the body. 

    EAT fat, LOSE fat!  That's right, by including this important macro-nutrient in your weight loss balanced nutrition program you will with out a doubt lose more weight (fat).  I of course don't mean eat whatever type of fat you want!  Here is a list of several GOOD fats that should be included in a healthy balanced nutrition plan daily.

    • nuts (peanuts, almonds, cashews, walnuts, macadamias, pecans etc.)
    • seeds (sunflower seeds, flax-seeds)
    • avocados
    • oils (virgin olive oils, coconut oil, grape seed oil, canola oil)
    • nut butters (peanut butter, almond butter, cashew butter)
    • animal fat (in moderation, contains lots of saturated fat which is not totally bad for us depending on where it came from, i.e. ANIMAL fat)
    • REAL butter or ghee
    • raw, whole dairy products (animal fat)
    BE CAREFUL!  You don't want to make the mistake of going into "survival mode" (keeping body fat on) by believing that low calorie and low/no fat crap diets are the way to go.  Good fats also satiate your hunger cravings which helps to keep you from over eating.  PLEASE make sure that when choosing foods, that you don't get the good fats and the bad fats confused.  You know the difference!

    EGGS! Not "Egg Beaters"

    I'm sure everyone has heard how "bad" eggs are for you and how much cholesterol they have, and how eating too many eggs is just horrible!  Well, that's not exactly the case.  First of all, did you know that every single cell in your body is made of almost 50% cholesterol?! It helps maintain the integrity of the cell membrane and plays a role in facilitating cell signaling.  So why is it that others would tell you to take eggs out of your diet and that eggs are bad for you?  Doesn't make a bit of sense to me, don't eat something that's really good for me?

    I'm not saying to go out and eat a dozen whole eggs for breakfast by yourself...but I am telling you that whole eggs and egg whites are a GREAT source or dietary good fat (the yolk), good cholesterol, and super high quality lean protein (the whites).  Eggs are a great staple to have in your fat burning, muscle building nutrition program and can be enjoyed not only at breakfast, but with other meals and snacks through out the day. 

    There are literally hundreds of ways to prepare and eat eggs.   Some of the quickest and beneficial ways are:

    • egg whites and vegetable omelet (spinach, tomatoes, carrots and onions..or whatever you'd like really)
    • hard boiled eggs and fruit for a healthy snack
    • brown rice, lentils or beans, 1 whole egg, and 6 egg whites together
    • eggs pan fried by themselves, or just the whites, sea salt and ground pepper
    • egg battered chicken
    • roasted red and yellow bell peppers, 1 egg, 6 egg whites and half of an avocado, sea salt and ground pepper
    A study was conducted that compared two groups of men, one group who ate 2 eggs for breakfast and another group who had a bagel (same number of calories than the 2 eggs) for 8 weeks. Results showed..(www.whfoods.org)

    Compared to those on the bagel breakfast, egg eaters:
    • Lost almost twice as much weight -- egg eaters lost an average of 6.0 pounds compared to bagel eaters' 3.5 pound loss.
    • Had an 83% greater decrease in waist circumference
    • Reported greater improvements in energy
    You don't always have to through out every yolk.  I would suggest that you have at least one whole egg for every 6 egg whites.  Remember, there is good fat and high quality protein in those bad boys!  Eat em' up, work hard, have fun and live well!

    Oatmeal: A Strong Staple And A Healthy, Popular Favorite!


    Did you know that there are foods that will actually help promote fat burning and muscle building?  When eaten in the right proportions and combinations, oatmeal is a great staple food to have in a balanced, consistent fat burning nutrition program. 

    Many health and fitness professionals, dietitians and nutritionist will often have oatmeal as part of a developed menu plan when working with clients one-on-one or even in a setting such as a fitness boot camp.  Oatmeal is one of the most popular foods to enjoy for breakfast, and to start your day off with plenty of energy.  Just half a cup of quality oatmeal has just 3 grams of fat, 5 grams of protein and about 28 grams of carbohydrates!  This is a perfect balance of macro-nutrients (fat, protein, carbs) that are essential to have when burning fat and building muscle.  Oatmeal is also a great source of fiber that assist in promoting a healthy digestive system.

    Many studies and research have shown many other health benefits such as:

    • lowering cholesterol
    • aids in the removal of toxins
    • may reduce your risk of cardiovascular disease, diabetes and stroke
    You can always add a little extra to your daily oatmeal to make it more enjoyable.  Adding fruits like blueberries, strawberries, raspberries, bananas, natural cinnamon, crushed nuts for a good texture, even some egg whites for some added beneficial protein will help with keeping your oatmeal fun! You always want to stay away from instant, sweetened or flavored oatmeal.  Try to choose any old fashioned brand, steel cut or even better, organic oatmeal.  Remember, you always want to stay as whole and natural as possible!  Quality nutrition is always a must not matter if you'er trying to become fit or not!

    One Week Down, 3 To Go!

    The first week of session III for The North Dallas Boot Camp was just completed and as expected, has turned out to be yet another successful start of change for new participants! 

    I would just like thank you all the new and returning participants for the opportunity to helping everyone be successful with their health and fitness goals!  I truly enjoy working with each and everyone of you and sincerely hope that this fitness boot camp class is a push start to a whole new year, body, mind and outlook on your personal health and growth. 

    One my many goals is to instill the importance of consistent and effective exercise, proper nutrition and quality lifestyle changes along with a positive mental attitude to continue to be physically fit and healthy.  With The North Dallas Boot Camp I hope to help as many people as possible not only in the North Dallas area, but everywhere, and give everyone the opportunity to make a choice and become more aware of your health, your body, the food that you eat, the lifestyle choices YOU make and what you can do to continue work hard, have fun and live well! 

    Eating Before A Fasted Workout. Park of : "Should I eat before I workout....?"

    On my last post I talked a little about eating before and after workouts, pre-and post workout meals, and gave a few examples of what those meals should consist of.  I would like to add a little to my answers of YES, more specifically to this question of "Should I eat before my early morning fitness boot camp class /workout (or fasted workout)?" 

    I started thinking more about this popular question and the answer that I have been giving to those who ask, and the answer that I was given before I started my career in health and fitness.  So I contacted a couple of exercise experts I know and asked them the same question.  Jenny Williams, a Fitness Specialist and Sports Nutritionist out of Power Play Fitness Training Studio, and Tom Venuto, a Competitive Natural Bodybuilder and Fitness Industry Expert.  I will have to say that I am very happy I asked them this question because I myself have gained a tremendous amount of useful knowledge to add to my health and fitness bank!

    I was surprised that I got almost EXACTLY the same answer from both of these knowledgeable and experienced professionals.  I have summed up both of their answers into one to the best of my ability as to help readers understand what they had to say as easy as possible.

    There are 2 different types of "workouts" that we engage in, aerobic (cardio) and anaerobic (resistance or strength training). If your early morning workout is going to consist of strictly cardio, they suggested that working out on an empty stomach was a good idea.  Being that's the FIRST thing you did after your 6-9 hour fast (sleep).  But if your early morning workout consisted of mostly any type of resistance or strength training, high intensity training, OR training to improve performance (which in my opinion is any strength training, athlete or not), than having something to eat was a GREAT idea. 
    So for those of you who participate in early morning exercise like a fitness boot camp, it seems that we recommend having a little something in the system be good practice. 
    I am not going to get into the physiological and scientific details of why these answers stand in this blog post, but if you are interested in finding out I would suggest going to Tom's website (click on his name) and look for "A.M. Fat Burn" in his article library.  It's a very good article.  And if you are interested in learning more about Jenny you can also visit her website (click on her name).  I actually have had the pleasure of working and training right next to Jenny! Impressive!
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    "Should I eat before I workout and after? And what should I have?"

     As a fitness trainer, 2 of the most popular questions that I get asked the most during fitness boot camps as well with one-on-one clients are "Should I eat before I workout and what?", and "Should I have a post workout meal?".  The answer to both of these questions is YES!  It doesn't matter if you workout first thing in the morning, the afternoon or in the evenings. 

    Ideally you want to get in a balanced pre-workout meal or snack at least an hour before you train.  Your body will need energy (your food stuff) during your workout.  You then want to replenish the energy you have just spent during your workout with a good source of SIMPLE carbohydrates and some protein for your post-workout meal.  It is a good idea to take in this meal ASAP after your finished working out.  If right after is not possible, try to have your post-workout meal at least 20 minutes after you train.

    For those of you who work out first thing in the morning and don't want to get up that extra 45 minutes to an hour just to eat, I recommend that you at least get a handful of almonds, a couple slices of whole grain Ezekiel bread, 1/2 a cup of oatmeal or some kind of COMPLEX carbohydrate with a little protein on your way to the gym or while your getting ready to head out. 

    Here is a list of some good combinations of post and pre-workout meals.  Please remember to have WHOLE, NATURAL UNPROCESSED meals and snacks as often as you can!  This helps to ensure as much as possible, quality nutrition, which is VERY important for everyone, especially if your body is engaging in regular exercise like a fitness camp . These are just examples, BE CREATIVE and always educate yourself!

    Pre-workout:
    • plain oatmeal (not instant) and raw yogurt
    • unsweetened granola with a mix of nuts
    • 1 or 2 slices of cinnamon raisin Ezekiel bread with 2 tbsp of any nut butter (my favorite!)
    • 1 small sweet potato and at least 4oz of baked or grilled chicken breast
    • 1/2 cup of cooked lentils with at least 4oz of baked or grilled chicken breast
    • 1/2 cup of cooked brown rice with a 1/4 cup of almonds and 1/4 cup of cashews
    Post-workout:

    • 1 medium banana and 1/2 a cup of almonds (or a 1/2 a cup of mixed nuts)
    • 1 medium green apple and 2 tbsp of peanut butter
    • 4-6oz of baked or grilled chicken and a large carrot
    • 1 cup of fresh berries and 10 egg whites
    • 4-6oz of baked or grilled chicken and a medium pear
    • 1/2 cup of lentils mixed with 1/4 cup of almonds and 1 small banana
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    The North Dallas Boot Camp Photos! Everyone Looks Great!

    Here are a few pics from The North Dallas Boot Camp sessions 1 and 2! 

    In this fitness boot camp everyone had a great time and really worked hard. 

    If you are interested in checking out a fitness boot camp class for free, visit The North Dallas Boot Camp and click on the schedule page, find out when we are working out and show up! 

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    (download)

    Too Much Turkey and Dressing This Holiday Season? Lose The Extra Weight NOW!

    I know with the holiday season it's been really tough for everyone to keep on track with their fitness and nutrition routines. There's family in town, you have to shop for the kids, co-workers, friends, ther'er  dinners and parties to attend AND to cook for.  Everyone is running around like crazy just to keep ahead of everyone else.  That's when it's easy to lose focus and throw out what should be your priority....your health and body!

    As a fitness trainer and someone who has experienced all the madness with holiday weight gain (I still do BTW, I am human and am by no means perfect!) the best thing that I can suggest is just to try your hardest to stay focused and try to make the best choices as much as possible when it comes to holiday eating. DON'T GORGE YOURSELF!  Stay active as much as possible, even it its just for 20-30 minutes a day.   Remember, your health and body should be your NUMBER ONE PRIORITY!  If you not performing to the max, then how can you expect everything else your involved with to perform and work out to the max?

    I invite you to start the new year off with a fun, safe and effective program with The North Dallas Boot Camp.  Get rid of all the extra holiday weight gain and start the new year off right!  With this FITNESS BOOT CAMP you will engage in traditional and non-traditional exercise that will whip you into shape as quick as possible! 

    I really hope that the new year brings in good strong health for everyone!  And one of the best ways to do that is by putting your body first!  See you soon!

    In good health,

    Mario

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