40 Days of Holiday Workouts: Day 38

3 min:  Warm up
3 min:  Stretch

10 Row Boats
10 Flutter Kicks
10 Sit-ups
10 Crunches
10 90 degree Fire Hydrants (each side)
(repeat 5x)

10 Bicycles
10 Up & Outs
10 Butterfly Crunches
10 Kick Back Fire Hydrants (each side)
(repeat 5x)

3 min:  Cool down
3 min:  Stretch

40 Days of Holiday Workouts: Day 37

3 min:  Warm up
3 min:  Stretch

15 min:  Run  (fast pace)
20 Forward Lunges
20 Reverse Lunges
40 Sit-ups
25 Push ups
15 min:  Run (fast pace)

3 min:  Cool down
4 min:  Stretch

40 Days of Holiday Workouts: Day 36

3 min:  Warm up
3 min:  Stretch

10 Squat Jumps
20 Sit-ups
1 set of Suicides
(repeat 5x)

10 Burpee's
10 Push ups
(5) 10 sec Sprints
(repeat 5x)

3 min:  Cool Down
3 min:  Stretch

40 Days of Holiday Workouts: Day 35

3 min:  Warm up
3 min:  Stretch

45 min:  Run

3 min:  Cool Down
3 min:  Stretch

40 Days of Holiday Workouts: Day 34

3 min:  Warm up
3 min:  Stretch

50 yard:  High Skip
50 yard:  Sprint
20 Squat Jacks
(repeat 10x)

3 min:  Cool Down
3 min:  Stretch

40 Days of Holiday Workouts: Days 31, 32 & 33

Day 31----------------------------

3 min:  Warm up
3 min:  Stretch

40 min:  Run

3 min:  Cool Down
3 min:  Stretch


Day 32---------------------------

3 min:  Warm up
3 min:  Stretch

25 Jacks
25 Forward Lunges
25 Sit-ups
25 Jacks
25 Reverse Lunges
25 Push ups
(repeat 2x)

25 Cross Country
25 Squats
25 Crunches
25 Cross Country
25 Squat Kicks
25 Tricep Dips
(repeat 2x)

3 min:  Cool Down
3 min:  Stretch


Day 33-------------------------------------

3 min:  Warm up
3 min:  Stretch

10 Tire Run
10 Mission Impossible (to the right)
(5) 10 sec Sprints
10 Mission Impossible (to the left)
10 Tire Run
20 Toy Soliders
(repeat 3x)

3 min:  Cool Down
3 min:  Stretch

40 Days of Workouts: Day 30

** just a shameless plug for our new camps beginning January 9th.  Get more information, register, and purchase gift certificates for your friends & family at www.operationbootcamp.com
3 min:  Warm up
3 min:  Stretch

15 min:  Run
10 Forward Lunges
10 Jumping Jacks
10 Mission Impossible (to the right)
10 Tire Run/Jump
10 Reverse Lunges
10 Jumping Jacks
10 Mission Impossible (to the left)
10 Tire Run / Jump

15 min:  Run

3 min:  Cool Down
3 min:  Stretch

40 Days of Workouts: Day 29

3 mon:  Warm up
3 min:  Stretch

20 Jacks
20 Sit ups
20 Push ups
(repeat 3 x)

20 Tire Run
20 Crunches
20 Tricep Dips
(repeat 3x)

20 High Knee's
20 Flutter Kicks
20 1/2 Push up Hold (push up position / hold 1/2 way down for 20 sec)
(repeat 3x)

25 Jacks
25 Sit ups
25 Tire Run
25 Push ups
25 High Knee's
25 Tricep Dips

3 min:  Cool Down
4 mon:  Stretch

40 Days of Holiday Workouts: Day 28

3 min:  Warm up
3 min:  Stretch

Run up/down either a hill or stairs 5 times
25 Squats
20 Push-ups
5 Burpee's
(repeat 10x)

3 min:  Cool down
3 min:  Stretch

40 Days of Holiday Workouts: Day 27

3 min:  Warm up
3 min:  Stretch

20 Walking Lunges
20 Jacks
20 Mission Impossible (to the right)
20 Cross Country
20 Reverse Lunges
20 Jacks
20 Mission Impossible (to the left)
20 Cross Country

(5) 10 sec Sprints

30 Tire Run Forward
30 Squat Kicks
30 Fast Shuffle (to the right)
30 Sumo Squats
30 Tire Run Backward
30 Squat Kicks
30 Fast Shuffle (to the left)
30 Sumo Squats

(5) 20 sec Sprints

3 min:  Cool down
3 min:  Stretch

40 Days of Holiday Workouts: Day 26

3 min:  Warm up
3 min:  Stretch

All exercises below with pyramid counting (start with 1, then do 2 (1-2), then do 3 (1-2-3), then 4(1-2-3-4, etc) until you get to 10.  Then start at 10 and come back down to 1).

Sit-ups
Jumping Jacks
Squats
Push-ups
Hop Squats
Crunches
Lunge (1-10: Forward / 10-1: Reverse)
Push-ups

50 Jacks

3 min:  Cool down
3 min:  Stretch

40 Days of Holiday Workouts: Day 25

3 min:  Warm up
3 min:  Stretch

20 sec:  Toe Taps (on curb)
20 Mtn. Climbers
30 sec:  Plank
(repeat 5x)

20 sec:  Jacks
20 Mtn. Jacks
60 sec: Side Plank (30 sec each side)
(repeat 5x)

(10) 10 sec Sprints

3 min:  Cool down
4 min:  Stretch

40 Days of Holiday Workouts: Day 24

3 min:  Warm up3 min:  Stretch

1 min:  Run
50  Jacks
50  Sit-ups
50  Jacks
50  Crunches

2 min:  Run
25 High Knee's
25 Squats
25 Push ups
25 High Knee's
25 Squats
25 Push ups

3 min:  Run
(5) 10 sec Sprints
25 Squat Kicks

2 min:  Run
(5) 15 sec Sprints
25 Sumo Squats

1 min:  Run
(3) 20 sec Sprints

3 min:  Cool Down
4 min:  Stretch

40 Days of Holiday Workouts: Day 23

3 min:  Warm up
3 min:  Stretch

5 min:  Run
50 Squats
5 min:  Run
50 Lunges
5 min:  Run
50 Squats
5 min:  Run
50 Lunges

90 sec:  Plank

3 min:  Cool Down
3 min:  Stretch

40 Days of Holiday Workouts: Day 22

3 min:  Warm- up
3 min:  Stretch

1 min:  Tire run
20 Frog Squats
20 Sit ups
1 min:  Burpee's
25 Jacks
(repeat 2x)

1 min: High Knee's
20 Sumo Squats
20 Bicycles (slow)
1 min:  Burpee's
25 Jacks
(repeat 2x)
1 min: Cross Country
20 Squats
20 Crunches
1 min:  Burpee's
25 Jacks
(repeat 2x)
5 min: Run

3 in:  Cool down
4 min:  Stretch

40 Days of Holiday Workouts: Day 21

3 min:  Warm up
3 min:  Stretch

20 Jacks
10 Squats
20 Cross Country
10 Forward Lunges
(repeat 3x)

5 min:  Run

20 High Knee's
10 Push ups
20 Tire Run
10 Diamond Push ups
(repeat 3x)

5 min:  Run

20 Hop Squats
10 Reverse Lunge
30 sec Plank
15 Burpee's
10 Squat Kicks
60 sec Plank
15 Star Jumps
10 Mission Impossible (left)
10 Mission Impossible (right)
90 sec Plank

3 min:  Cool Down
4 min:  Stretch

**Remember to drink plenty of water

Helpful Hints for a Healthier YOU Around the Holidays!

Begin by stocking your refidgerator and pantry with lower fat foods.  Be aware that not all lowfat foods offer the best nutrition.  Read the labels to gauge the appropriate nutrition content.

Understanding Food Labels

Plan meals that combine protein (turkey, chicken, yogurt, etc.) with 1 serving of carbohydrate (brown rice, vegetables, whole grain pasta).

Replace ice cream, cake, cookies, pies, and pastries with fresh fruit.

Bake, broil, or grill fish & poultry instead of frying.

Microwave or lightly steam veggies to maintain the high vitamin content.  Keep them low in fat by avoiding additional dressings (cheese and other sauces).

Replace (1) egg with (2) egg whites when baking.

Sleeping Late, Eating Late Leads to Gaining Weight

A message to night owls: There's news that your bedtime -- and those late-night snacks -- may be preventing you from dropping those stubborn extra pounds. A recentstudy took on an important, and under-examined, aspect of the sleep-weight loss connection: how the timing of sleeping -- and of eating -- can affect weight. Researchers at Northwestern University examined the effects of sleep timing on diet and body-mass index (BMI), and found that late bedtimes and late mealtimes can lead to less healthful diets and to weight gain.

A group of 52 adults -- 25 women and 27 men -- spent seven days keeping food logs and having their sleep and waking activity measured by a wrist sensor. The researchers divided participants into two categories of sleepers:

• "Normal sleepers" reached the midpoint of their night's sleep before 5:30 a.m. These sleepers were asleep by shortly after midnight, and woke around 8 a.m. Among the study group, 56 percent were normal sleepers.
  
• "Late sleepers" reached the midpoint of their nightly sleep after 5:30 a.m. They went to sleep in the middle of the night, well after midnight, and woke in the mid-to-late morning. Among the study group, 44 percent were late sleepers.

Continue....

40 Days of Holiday Workouts: Day 20

3 min:  Warm up
3 min:  Stretch

5 min:  Jog
15 Sumo Squats
15 Push-up's
15 Mountain Climbers
15 Sit-ups
15 Jacks
(repeat 3x)

3 min:  Cool down
3 min:  Stretch

40 Days of Holiday Workouts: Day 19

3 min:  Warm up
3 min:  Stretch

50 Walking Lunges
1 min:  Jump Squats
1 min:  Wall Sit
20 Mission Impossible (to the left)
20 Cross Country
20 Mission Impossible (to the right)
20 Jacks
(repeat 3x)

3 min:  Cool down
3 min:  Stretch

40 Days of Holiday Workouts: Day 18

3 min:  Warm up
3 min:  Stretch

50 yard:  High Knees
50 yard:  Forward Lunge
25 Jacks
25 Squats
30 sec. Plank
(repeat 5x)

3 min:  Cool down
3 min:  Stretch

40 Days of Holiday Workouts: Day 17

3 min:  Warm-up
3 min:  Stretch

30 min Run  (include at least 10 hills or stairs)

3 min:  Cool down
3 min:  Stretch

40 Days of Holiday Workouts: Day 16

3 min:  Warm up3 min:  Stretch

10 Plank Push-ups
30 sec PLank
10 Push-ups
10 Dips
(repeat 5x)

3 min:  Cool down
3 min:  Stretch

40 Days of Holiday Workouts: Day 15

3 min:  Warm-up
3 min:  Stretch

10 Jacks
10 High Knees
10 Squats
10 Mountain Climbers
(repeat 10x)

3 min:  Coold Down
3 min:  Stretch

40 Days of Holiday Workouts: Day 14

3 min:  Warm up
3 min:  Stretch

20 Sit-ups
20 Jacks
20 Crunches
20 Jacks
20 Bicycles (slow)
20 Jacks
(repeat 3x)


3 min:  Run  (push yourself....use stairs or a hill if available)


20 Butterfly Crunches
20 Jacks
20 Flutter Kicks
20 Jacks
20 Up-Out-Open
20 Jacks
(repeat 3x)

3 min:  Run  (really push yourself....use stairs or a hill if you have one available)

20 Sit-ups
20 Crunches
20 Bicycles
60 Jacks
20 Butterfly Crunches
20 Flutter Kicks
20 Up-Out-Open
60 Jacks
(repeat 2x)

3 min:  Cool Down
4-5 min:  Stretch

40 Days of Holiday Workouts: Day 13

3 min:  Warm up
3 min:  Stretch

1 min:  Tire Run
20 Squats
1 min:  Tire Run (wide)
20 Sumo Squats
1 min: Tire Run (in / out)
20 Squats (heels up)
(repeat 5x)


10 Burpee's
20 Lunges
10 Burpee's
20 Turn & Burns
10 Burpee's
20 Air Chair
(repeat 3x)

CARDIO BLAST:  10 Jacks / 10 Cross Country / 10 Tire Run / 10 High Knees (repeat 3x)

4 min:  Cool Down
4-5 min:  Stretch

Back-to-Basics Nutrition Plan

Tip 1: If it can’t be plucked or picked, hunted, fished or if it didn’t have a mom, don’t eat it. It’s that simple. No processed foods, no additives and no artificial ingredients. It’s eating clean, organic foods in their truest, most natural form.

Tip 2: Eat real foods every meal and snack. Eat more free-range, lean protein — fish, chicken, turkey, bison, eggs, etc. Make sure your plate is full of fresh/frozen organic vegetables. Make sure you add some healthy fats – cold-pressed olive oil, walnut oil, coconut oil or raw nuts/seeds. Finally add a small amount of healthy grains/carbohydrates if you desire – brown rice, quinoa, sweet potatoes or berries.

Tip 3: If the food has more than 2 or 3 ingredients and your 7-year-old can’t pronounce the ingredients, don’t eat it.

Tip 4: Always eat a protein with a carbohydrate. This will help stabilize your blood sugars and reduce insulin secretion, which leads to higher energy levels and more weight loss. Sample pairings include: apple with almond butter, tuna with crackers, hard-boiled egg and berries.

Tip 5: Lunch should always be the largest meal of the day in order to prevent large meals at night. When your body is physically active during the daytime, you will be able to metabolize and breakdown food more efficiently. Food will take longer to digest at nighttime, especially if you are not physically active at night.

Get the other 5!

40 Days of Holiday Workouts: Day 12

3 min:  Warm-up3 min:  Stretch

5 min:  Run/Jog
10 Forward Lunges
10 Jumping Jacks
10 Reverse Lunges

5 min:  Run/Jog
10 Squats
10 Cross Country
10 Air Chair
10 Low Jacks

5 min:  Run / Jog
10 Push-ups
10 Tire Run
10 Sit-ups
10 High Knee's

Repeat Set 1

Repeat Set 2

Repeat Set 3

Finish off with (5) 10 second Sprints

3 min:  Cool Down
4-5 min:  Deep Stretch

40 Days of Holiday Workouts: Day 11

3 min:  Warm-up
3 min:  Stretch

50 yard:  High Knee's
50 yard:  Forward Lunges
50 yard:  Fast Shuffle (lead with the left side)
50 yard:  Reverse Lunges'
50 yard:  Fast Shuffle (lead with the right side)
50 yard:  Squat Step
(repeat 3x)

10 Burpee's
10 Squats
10 Jump Squats
10 Sumo Squats
(repeat 3x)

3 min:  Cool Down
4-5 min:  Stretch

40 Days of Holiday Workouts: Day 10

3 min:  Warm-up your muscles3 min:  Stretch your muscles

10 Jumping Jacks
10 Tricep Dips
10 Mountain Climbers
30 sec.  Plank
(repeat 10x)

3 min:  Cool Down
4 min:  Stretch again

** If you have any questions on the proper form of any exercise, don't hesitate to shoot us a message. 

Holiday Eating Without the Weight

40 Days of Holiday Workouts: Day 9

3 min:  Warm up your muscles
3 min:  Stretch your muscles (focus on your quadriceps, calves, glutes,  and hamstrings)

45 min:  Run/Jog (without stopping)

4 min:  Cool down & restore your breathing
4 min:  Deep stretch on the same muscles you stretched before your run


* Even if you don't enjoy running, it's one of the best cardio exercises you can do.  You may be surprised how many people don't particularly like to run, however once you find your groove and enjoy your running route, you'll be amazed at how fast the time flies by, how much better you feel, and most importantly, you'll notice that you may even start to enjoy small jogs every now & then.

Make Running A Family Tradition

http://operationbootcampblog.blogspot.com/2011/11/make-running-family-tradition.html

40 Days of Holiday Workouts: Day 8

3 min:  Warm up3 min:  Stretch

5 min:  Jog/Run
25 Push-ups
25 Sit-ups
(5) 10 sec Sprints
25 Push-ups
25 Sit-ups
(5) 10 sec. Sprints
25 Push-ups
25 Sit-ups
(5) 10 sec Sprints
5 min Run/Jog

3 min:  Cool Down
5 min:  Stretch

40 Days of Holiday Workouts: Day 7

3 min:  Warm-up
3 min:  Stretch

20 min:  Jog/Run   (challenge yourself to go a little faster)
100 Squats
100 Lunges
20 min; Jog/Run

3 min:  Cool Down
5 min:  Stretch a little deeper this time

40 Days of Holiday Workouts: Day 6

3 min Warm-up your muscles3 min Stretch your muscles

45 min Jog/Run

3 min Cool down and restore your breathing
5 min Stretch your muscles

Remember:  To increase your endurance and control your breathing.  Breathe in through your nose and out through your mouth.  Practice in the car, at home, during commercials, etc., whenever you;re heart rate is not elevated and you'll gradually increase your breathing and endurance capabilities.

40 Days of Holiday Workouts: Day 5

3 min Warm-up your muscles3 min  Stretch your muscles

10 minute Jog/Run
20 Push-ups
20 Dips
(3) 50-yard sprints
      (repeat 3x)

3 min Cool down and restore your breathing
5 min Stretch your muscles

Remember:  Drink plenty of water and stretch to reduce the soreness.

40 Days of Holiday Workouts: Day 4

3 min:  Warm up your muscles
3 min:    Stretch your muscles

1 min Walking Lunges
1 min Full Sit ups
1 min Jump Squats
1 min Wall Sit
1 min Reverse Lunges
1 min Bicycles
1 min Jumping Jacks
   (repeat 3x)

1 min Squats
1 min Burpee's
   (repeat 3 times)

3 min Cool down your muscles & restore your breathing
5 min Stretch your muscles

40 Days of Holiday Workouts: Day 3

Happy Thanksgiving!
3 min:  Warm up your muscles
3 min: Pre-workout stretch

30 High Knee's
30 Second Plank
30 Cross-Country
30 Second Plank
30 Jumping Jacks
30 Second Plank
     (repeat 3x)

30 Tire Run
30 Forward Lunges
30 Toe Taps (preferrably on curb)
30 Reverse Lunges
30 Jump Shot
30 Turn & Burns
     (repeat 3x)

Repeat Set 1
Repeat Set 2

3 min cool down
5 min stretch

Remember to drink plenty of water!

Have a great day!
Cool Down

40 Days of Holiday Workouts: Day 2

3 min.  Warm up your muscles
3 min.   Stretch your muscles

20 High Knee's
20 Forward Lunges
20 Tire Run
20 Reverse Lunges
(repeat 5 times)

20 Jumping Jacks
20 Mission Impossible (right)
20 Cross Country
20 Mission Impossible (left)
(repeat 5 times)

Repeat set 1
Repeat Set 2

3 min.  Cool your muscles and restore your breathing
5 min.  Stretch your muscles)

Have a great day!

40 Days of Holiday Workouts: Day 1

3 min.  Warm up your muscles3 min.  Stretch

20 min  jog / run
             100 squats
             100 lunges

3 min.  Cool down
5 min.  Stretch your muscles
*note:  you can break up the squats and lunges up in sets of 20 throughout the run

Enjoy!

40 Days of Holiday Workouts Start Tomorrow

During the holidays, more people find it a challenge to eat well and exercise.  What we've found is that it's not that they don't have the time to make it happen, but more of they don't really know what to do for a quick effective exercise program that would fit into the hectic schedule.
We've assembled a series of short workouts that require little or no equipment and can be done at home or while traveling.  These exercises are focused on building muscle, decreasing fat, increasing endurance, and improving your overall health and fitness.

The first workout will be posted tomorrow.  Exercising can be fun and bonding when done in groups, so don't hesitate to grab your friends, family, co-workers, or neighbors for a quick workout with you each day.  It's also a great way to challenge yourselves & others to exceed your expectations.

Just a few things to remember as you begin our "40 day of Holiday Workouts".....
1) Warm up your muscles for at least 3 minutes, followed by a good 3-5 minute stretch
2) Cool down afterward with the same stretches.  Try to go a little deeper each time you stretch.
3) Drink plenty of water
4) If you don't know how to do the exercise....ask!
5) Watch your form. It's better to do less with perfect form, than more with speed and poor form.
6) If you haven't exercised in a while, it may be a good idea to consult with your doctor before
    starting any new fitness program.
7) A little daily exercise is no excuse to eat all the sweets, alcohol and high calorie foods during the holiday. 
    Moderation is the key.

Have fun with these exercises.  Let us know how you feel & how things are going for you as often as you can. 

Have a great holiday season!

LOST: JUNK IN YOUR TRUNK

SPECIAL 6-WEEK "HOLIDAY" CAMP Begins this Monday, November 7th
$125 each ($5.68 per workout)

Plan ahead to stay in shape with our special holiday 6-week camp. The schedule will run Mon-Tue-Thu-Fri from 6-7 am (except for Thanksgiving weekend).

More information and to register, visit Operation Boot Camp Los Angeles

LOST: MUFFIN TOP

SPECIAL 6-WEEK "HOLIDAY" CAMP      Begins this Monday, November 7th
          $125 each ($5.68 per workout)

Plan ahead to stay in shape with our special holiday 6-week camp.  The schedule will run Mon-Tue-Thu-Fri from 6-7 am (except for Thanksgiving weekend). 

More information and to register, visit Operation Boot Camp Los Angeles

How Exercise Strengthens the Brain

Exercise Can Strengthen the Brain

More Justice Jog Photos!

Justice Jog 5K Run / Walk

So this morning was the 2011 Justice Jog 5K Run/Walk.  The event went off well and the weather was absolutely perfect.  Last year it rained, and with the threat of rain this year, we were all on the edge of our chairs, however the weather came through for us and turned out to be absolutely perfect. 

OBC LA led the warm up and stretch & tried something different with the large group that hasn't been done with a group this large before.  We successfully, sis (what we call) an "Around the World" warm-up.  Everyone really got into it and had a great time.  Several people came up to us afterward and commented on how much they enjoyed the warm-up being high energy, and thanked us for providing a different/fun alternative from a standard warm-up.

We met some great people.  Several people who stopped by our table won a free boot camp & a few more gift certificates were given out at the main stage in the courtyard. 

Overall it was a great event & everyone had a nice time.  Congratulations to all of the racers and winners of the gift certificates.

Check out the pics of the event posted here, and stop back later on as more will be posted as they become available.

Justice Jog is coming up quickly! Register Today!

The Justice Jog 5K Run / Walk is coming up fast!  Click the link below to find out more information and register.  Use code "JUSTICE" for an additional $5 off your registration!!! 

Register Today!

https://www.facebook.com/pages/Operation-Boot-Camp-Los-Angeles/152988101390430#!/event.php?eid=232979206745702

Justice Jog 5K Run / Walk ......REGISTER TODAY!

REGISTER TODAY at www.active.com

Let The Bidding Begin!

Operation Boot Camp Los Angeles has donated (3) individual 30-day Gift Certificates to the OutFest auction.  Check it out, bid on it & forward out to your friends to bid on items.  With this particular package, you can use all (3) gift certificates yourself or go in with your friends to bid on the package & split it 3 ways. 
Either way....Bid now!!!!

Link to Bid

Instructor Focus: Ashley Owen

I have always been a sucker for a good workout. I grew up participating in competitive gymnastics and then cheerleading in high school. My career continued at the University of Miami where I was a cheerleader for four years—Go ‘Canes!

After graduating, I moved to LA and began the search for something to fill what I called my “cheer void.” I hate gyms, so that was out and I’m way too loud for yoga. I actually signed up for a half marathon in hopes that that would become my new hobby. Let’s just say I made it across the finish line. Barely. 

I was actually dragged by my boyfriend to what the online ad called “a kick in the butt workout” at 8 am…on a Saturday. Despite my skepticism, one workout was all it took for me to know that OBC was exactly what I was looking for. Not only did it give me a chance to gloat about doing more push-ups than my boyfriend, but after a few months I felt like I was back in cheerleading uniform shape.

OBC is like having practices, a coach, and teammates all over again. No matter how tired I am when I get to the park in the morning, I always leave laughing, sweating, and feeling great about myself—which is really the most valuable gain from the program. Ok, except maybe looking good in a bikini.

I encourage everyone to see what OBC can help you accomplish in just one month. Not only will you make great changes, it’s one of the best teams you’ll ever be a part of!

Favorite Exercise:  Fire Hydrants

Favorite Boot Camp Workout:  Centipede

Favorite Food:  Seafood....(unless it's a cheat day, then it's a burger & fries)

Most Memorable Boot Camp Memory: 
My very first workout.  It kicked my butt and I thought it would never end!

Instructor Focus: Gina Hendry

Before OBC I viewed exercise as punishment.   Remember having to run laps for mistakes made while participating in team sports?  Or as an adult  killing yourself on the treadmill for eating too much during the holidays or vacation?  I think often we view exercise as a negative consequence for making bad choices.

So when I made the decision two years ago to lose weight, I focused primarily on my diet.  I registered for a popular weight loss program and was very successful -dropping a whopping seventy pounds!  I felt great about the way I was looking, but in the back of my mind I had two concerns:  1) I was going to have to transition to “real food” eventually -especially because that program was way expensive and 2)  I still was not physically fit or strong, and would often feel fatigued and unmotivated...not sexy.

 

I saw an ad for OBC, and even though I was scared to death of jumping into a program as intense as a boot camp, I signed up for it quickly before I had time to over think it and chicken out.

           

The first day of any program is difficult.  We ran a mile that day, and I was definitely not the first to cross the finish line -it took nearly 14 minutes for me to finish.  Our instructor Scott was so positive and supportive during the sessions, it motivated me to push myself as hard as I could, and I really felt good about my accomplishments.  By the end of the first session, I ran an 11 minute mile.  By the end of my fourth session, I was down to an 8:50 mile.  That's right, I kept going!

I love OBC.  I love working out in a group with a team, outside -no boring treadmills or elliptical machines.  I love exercise.  I don't think of it as a punishment anymore than I think of brushing my teeth or taking a shower as punishment.  And I thank OBC for helping me develop this attitude, and for helping me become a strong and confident woman.  I am still a work in progress, but I know that this program is the best way for me to reach my goal of being healthy and fit.  I encourage anyone who enjoys a challenge to sign up.  It's not as scary as you might think, and if I can do it -so can you!  See you at the park!  

Favorite Exercise:  Anything abs

Favorite Boot Camp Workout:  House of Pain

Favorite Food:  Chocolate

Most Memorable Boot Camp Memory:  I have two of them: 
                             1) Nearly swallowing a beetle during the PT Test
                             2) Completing the Long Run without stopping

Biggest Accomplishment:  I have two of them: 
                             1) Becoming an instructor
                             2)  Running a mile in under 9 minutes!!

Free Workouts, New Camps, & Good Stuff!

Here we are right after 4th of July and starting to gear up to Labor Day in 8 short weeks.  Summer is in full swing & looking.  Beach & bikini season is up & running full steam right now.  So it's time to put the finishing touches on your beach body for the season.  If you haven't started yet, now is the time to do it while there is still time to get some summer in before fall is here.

We have exactly what you need to conquer your fitness obstacles and make it happen!  We have (3) free workouts coming up this week in the morning.  These workouts will run from 6-7am on Tuesday, Wednesday & Thursday at Pan Pacific Park.  

Our next camps start Monday, July 18th in TWO locations:

Pan Pacific Park
Mon, Tues, Thur, Fri for 4 weeks
6-7 am

Culver City
Mon, Tues, Thur for 6 weeks
6-7pm

First time campers are $249 / Veteran campers are $199.  Along with the fun & intense workouts, we also include nutrition to really fine tune your health & fitness levels for maximum results.

Registration is now open for both camps at www,operationbootcamp.com

Get in touch with us with any questions and make plans to join us  in either of these camps this month!

Get Fit, Get Healthy, Stay Fit, Stay Healthy

Exercise CAN Save Your Life!

We've all felt discouragement & have been emotionally drained at times throughout our lives.  It comes in many different forms and at various intensity levels depending on what triggered the emotional reaction. 

For many people, the response is to retreat and hide from our family, our friends, our careers and our lives.  The pressure can overwhelming, crushing and dibilitating.   What's interesting is that the more you pull back from your life and avoid responsibility, social interaction and any physical & mental stimulation, you run the very high risk of falling deeper into depression which may take much longer to recover. 

Consider this the next time you begin to feel the nagging & negative feelings start to creep into your psyche.....get out and exercise.  You'll immediately feel better about yourself, your situation and regain a clear head to make smart & logical decisions on how to overcome the obstacles you're facing.

Watch the short video below & think of it the next time you start to feel down. 

http://cnn.com/video/?/video/health/2011/06/28/sgmd.triathlon.saves.man.cnn

Some of my Favorite Pictures!

So...one of our instructors husbands is a frequent OBC Boot Camper & a pretty amazing photographer.  Gina (instructor) and Mat (husband) make an awesome team in all they do.  We've been on a the spring race circuit for the past several weeks and they have been there roving through the crowds taking pictures. 

Photo's of the individuals & groups have been emailed to them and the general pictures have been posted on our Facebook page. 

I wanted to share some of my favorite pictures these two have taken over the past few months.  Think of this as a "Operation Boot Camp Los Angeles Picture Hall of Fame"

Enjoy!

Pride Run

The 2011 PRIDE Run was held last Sunday morning in West Hollywood.  The event was sponsored by & is the biggest fundraising event by the LA FrontRunners. 

There is A LOT of work that goes into planning and coordinating an event like this.  The LA FrontRunners have managed everything themselves from A to Z.  They broke a new record this year with registration numbers and look forward to the event growing even more next year.

We're building a relationship with the LA FrontRunners and was there this year to support them and get some additional exposure for our new program by leading the warm up & pre-race stretch for both the 5K & the 10K.  We had a great time & the LA FrontRunners did a fantastic job!

Check out the attached link for pictures.....
https://www.facebook.com/media/set/?set=a.215047555184484.53471.152988101390430

If you didn't attend or participate this year, make sure you mark your calendar to go next year.  You'll love it! 

June Camps Up & Running!

We started both our 6AM & 6PM camps this week.    I can already tell it's going to be a great camp schedule for both groups.   Our OBC program has over 40 different workouts we change from day-to-day.  You never have the same workout twice in the same camp schedule.  The workouts target different areas of strength & cardio.  At the end of camp, you will have a stronger core, tighter abs, less "loose around your caboose", more defined calves, quads and glutes, and a much higher level of endurance.  You'll also be more flexible, have better balance, and should have picked up a few good habits to maintain your long-term healthy lifestyle.

We love it that Los Angeles is noticing the difference between Operation Boot Camp and all other fitness programs, boot camps, and personal trainers.   Not to mis-lead anyone...it's tough.  You will be sore several days.  You'll have to commit to the camp schedule.  But you will get some great results, have a ton of fun, meet some amazing people along the way that are working toward the same long-term goals, and find that balance between fitness & nutrition for a long-term healthy future.

Fun & Balloons at the Brentwood Run this Weekend!

If you missed the Brentwood Run this weekend, you missed a great time.  We had a great balloon popping game that was drawing people into the booth to try their steady hand at popping a balloon for "Fabulous Prizes" toward a future an OBC Camp.  We had great conversations and was introduced to over 90 new potential campers.  We're were also approached by several different groups & upcomming runs to participate in their runs as well.  Our brand is building in Los Angeles....HOOAH!

How Your Appetite Affects Your Decisions

The Official Operation Boot Camp Blog: How Your Appetite Affects Your Decisions: "by Adam Dachis from lifehacker.com You may consider yourself a measured and rational person, but your appetite can have a surprising a..."

2011 Calendar is Out!

Check out our 2011 calendar.  We're involved with some great events.  Come join us & get involved in your healthy future!

Eye Spy LA Activity - FREE Operation Boot Camp Workout in West LA

Eye Spy LA Activity - FREE Operation Boot Camp Workout in West LA

Eating Well in the Morning

I found this article regarding eating breakfast and thought I would share it.  It's good information to incorporate into your daily life.

"OPERATION ZAYLA" Boot Camp Coming Soon!

We've partnered with a new high fashion swimwear line opening in Los Angeles called Zayla Swimwear.  In preparation for the upcoming bikini season, OBC LA & Zayla Swimwear have joined forces to offer a one-of-a-kind program for all of you bikini lovers out there.  This special camp will be for women only & directly targeted at getting in shape for bikini season.  This will be a 4 day a week camp for 4 weeks at $250 per camp.  All women who complete this camp will be given a special offer for a high fashion bikini from Zayla Swimwear.  We expect this camp to sell out quickly!

Stay tuned for more information!

OBC LA is Everywhere!

Look for Operation Boot Camp Los Angeles at the following events:

May 15:  UCLA Bruins 5K
               -OBC LA will be leading the warm-up & stretch
               - We will also have a table / Come see us & register for a free boot camp!
               - We'd love to see as many people there as possible / Register at Register Here for UCLA 5K

May 29:  Brentwood 5K
               - OBC LA will have a table / Come see us & register for a free month of boot camp!

June :  UCLA Bruins 5K
               -OBC LA will be leading the warm-up & stretch
               - Come see us & register for a free boot camp!
               - Register at Register Here for LA Frontrunners PRIDE Run

Hope to see you at one or all three of these events!

April 2011 OBC LA Schedule - Come Join us!

You Have to See This!!

Every once in awhile people forward great videos to me.  This one is the best so far!  If you've taken an Air New Zealand flight in last few weeks, you know what I mean when I say...HILARIOUS!!

http://www.youtube.com/watch?v=3iaTEgoezNQ&feature=youtube_gdata_player

Bitter / Sweet

We're gearing up for the PT Test the end of next week.  While it's been a fantastic camp, we're really kind of sad to see it end.  It's bitter/sweet for us as instructors.  "Bitter" in the fact that we grow attached to our campers each month.  We've sweat & had "Kick in the Grass" workouts together.  We've laughed together as we've worked out in the rain.  We've push through our soreness together.  We've learned to care about & the long-term success of each person together.  We're a team and it's kind of sad to see it end. 

On the other hand, it is "Sweet" since the end of camp also brings the final PT test.  As instructors, it's what we look forward to the most.  When all of the hard work, the early morning or after-work workouts, and consistent log book entries come together for one last team workout.  It's pretty cool to see how surprised each person is that they have obliterated their initial PT test just 4 weeks earlier.  It really goes to show that with a little effort each day, you can move mountains & do things you never thought you could do before.

We've seen some pretty amazing results from only 1 month of Operation Boot Camp.  Troy lost 16 lbs.  Gina lost 2" in her waist the first month (total of 5" now).  Jorge can now wear Ashley's workout pants! 

It's exciting and amazing how OBC works.  But the real improvements come from back-to-back camps since you build on the month before.  As this camp nears the end, we're hoping that we don't have to say goodbye to our new found friends, but can continue the experiences we share together with another camp! 

True Fitness Leaders!

So this week we have (3) new instructors that have passed their certification exam and are fully-certified Operation Boot Camp North America instructors in the Los Angeles area.  There are (2) more that will be completing their New Instructor process with the certification exam shortly to join to team.

What I find exciting about this is each of these people have a unique talent, experience, background, ability, determination and commitment to improving their own lives, but more importantly have that desire to help others live long, healthy and productive lifestyles.  I've watched each of these people interact with other campers.  Without consciously trying, they have inspired others to go outside their comfort zone and really reach high for their fitness goals.   They care and are there to support each and every person as they make daily improvements toward a better life.   My hat is off to all (5) of these remarkable people. 

Most people think that to be an effective fitness leader, you have to have 6-pack abs, can run a sub-7 minute mile, and have rippling muscles that would make Arnold Schwarzenegger shake in his shoes.  Not only is this untrue, it is damaging to those who find starting an exercise program an overwhelming challenge.  The sign of a true fitness leader is one who can inspire, motivate, educate, and support everyone, regardless of their current fitness level to improve their long-term health program.   I am very happy and proud of the instructor team we have in Los Angeles.  I give my thanks to this team, for they exemplify the highest of OBC standards and provide the support & strength that our campers need to improve their lives one day at a time.

No More "I Can't"

Here’s a little blog activity for you:  How many times, in the past month, have you thought or said to yourself….”I can’t do it”.   Almost 100% of the time when we say it, it’s just a knee-jerk reaction to whatever is going on at that particular time.   What I find really interesting about this, is that over 90% of the time we say it to ourselves, we eventually end up doing whatever it is anyway.  

I can’t tell you how many times people in my camp have told me they can’t do a push up, sit up, or there is no way they will ever be able to run a mile.  The truth is they’ve never tried it before since they have always told themselves that they “can’t do it”.  This week I’ve heard a few “I can’t” statements only to watch them buckle down & do what they thought they couldn’t do.   The best part, when this happens, is when they realize they have been telling themselves  how they can’t do this or that their entire life and now they have their epiphany that they in fact can do it.  We’re starting week 2 of the March camp tomorrow.  I’m hoping that everyone has passed the “I can’t” stage & enter the “I can” or “I will” stage.    If they only believed in themselves as much as we believe in them…..

Some Pretty Amazing People

Among the plethora of benefits you get from participating in the Operation Boot Camp program, is the opportunity to meet some pretty spectacular people.   There are days where I think I’m pretty spectacular, but these people are way beyond my “spectacular-ness”.  Where one may have conquered unbelievable odds to get where they are today, another may have changed their life to the point where people who see them everyday introduce themselves, believing it’s the first time they’ve ever met.   I’ve had the pleasure of meeting several outstanding people like this and will occasionally share their stories.   If you feel as inspired and motivated by their stories as I have, you’ll be a changed person.

How the Journey Started...

It’s kind of funny to me now how I never wanted to live in Los Angeles.  Yet here I am, living here and loving every minute of it.  It makes it even better that I can introduce a proven, successful and life changing program into so many peoples’ lives in LA.   Over 10,000 people have made long-term positive changes to their lives with this program, including me. 

My OBC journey started 50 lbs & 4 years ago.  After reaching my “rock bottom”, I made a commitment to change my life and get healthy.  I couldn’t even tie my shoes without sitting down, taking a deep breath and pulling myself down to my shoes.  Eventually, I lost the weight and no longer needed daily medication for high blood pressure and a lower back herniated disc.  I regained my confidence in all areas of my life, both professionally and personally.  I had more energy and found myself making better life decisions. 

Joining OBC was like a drug for me.  You feel really good about doing something great for yourself, especially when you see the great results.  I became an instructor and immediately became hooked on the “high” I got from helping others change their lives.  There are few opportunities in most people’s lives where they can have a daily, positive impact on helping someone change their life.  This was my opportunity to help make a real difference in other's lives and I became a Team Lead (manager of an entire group of usually 40 campers & up to 15 instructors).  

After a few years, the opportunity to move to the west coast presented itself and I fought it all the way.   That is, until a friend made the comment that if I moved here I could open a franchise in Los Angeles.   That was all I needed.  Almost a year later, Operation Boot Camp Los Angeles has 2 locations/time slots operating, with more to come…..