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Last night So Cal Boot Camp Fitness Coach, Diane van Mierlo and So Cal Boot Camp Certified Nutritionist, Katie Mercer, gave a great presentation on how to set yourself up for success when starting a new weight-loss program.

Reaching Your Goal

The first step in any program is to change your mindset and visualize your goal:

  • What do you want to do?
  • How do want to look?
  • Why?

The more specific your goal, the better.

“I want to look great in my wedding dress in 6 months”

“I want to wow my old classmates at my reunion.”

Be sure to revisit your motivation EVERY DAY.  This is what’s going to keep you going and pull you through the rough patches when the going gets tough sometimes.

Reaching the Ideal You

The second step is to figure out a nutrition plan that works for you.

In fact, the truth is: a calorie is NOT just a calorie, NOT all fats and carbs are “EVIL”, and ultra-low calorie, and high-protein diets are NOT just the only way to go.

Every nutrient plays its part in our body and how it functions, and the key to being fit and maintaining a healthy weight and body image is determining the proper balance of all the macronutrients that you consume.

Carbs, Fats and Protein

Macronutrients are the amounts of Carbs, Fats and Protein that you intake on a daily basis and keeping the proper balance is mandatory when the objective is “leaning out”, “shedding some body fat” or building more lean muscle”.

So what the heck does it all mean?

Generally speaking, you want to eat from .75g-1g of protein per pound of body weight each day to build muscle (muscle helps speed up your fat burning), 50-100 grams of GOOD carbs every day (fruits, veggies, hi-fiber, unprocessed foods) and less than 30g of GOOD fats per day  (Omega-3’s in fish, chia, flax; Polyunsaturated in sunflower, flaxseed, corn oils; Monounsaturated in olive, peanut oils, avocado, almonds, pecans).

Why We Need Fats

Bad Fats

Let’s be more diligent about reading labels and staying away from the bad carbs and fats – processed foods, added sugars, hydrogenated oils and trans fats.

Food Pyramid

And the final step is to get your butt MOVING!

Incorporating an exercise program – like high intensity interval training what we offer here at So Cal Boot Camp – is paramount to success in getting the fit and lean body you know you can have.

Exercise for at least 40 minutes, three to five times a week. Get your heart rate up, lift weights, come work out with us – we are here to support, motivate, and get you in the best shape of your life!

[photo_gallery] [image thumb_width=”135″ thumb_height=”135″ lightbox=”true” title=”Lifestyle and your body”] http://redtapedesign.com/scbc/wp-content/uploads/2014/03/photo-31.jpg [/image] [image thumb_width=”135″ thumb_height=”135″ lightbox=”true” title=”Food Distortion: What they’re serving vs Actual serving size”] http://redtapedesign.com/scbc/wp-content/uploads/2014/03/photo-1-1.jpg [/image] [image thumb_width=”135″ thumb_height=”135″ lightbox=”true” title=”Food Distortion: Then and Now”] http://redtapedesign.com/scbc/wp-content/uploads/2014/03/photo-3-1.jpg [/image] [image thumb_width=”135″ thumb_height=”135″ lightbox=”true” title=”Katie and Diane”] http://redtapedesign.com/scbc/wp-content/uploads/2014/03/photo-1.jpg [/image] [/photo_gallery]

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We have another FREE nutrition workshop coming up at our San Clemente location on Wednesday, April 2nd at 6:45 p.m.

Most of you that workout at our San Clemente Facility have seen the body building trophies on top of the lounge area cabinet. Those all belong to our very own Nationally Certified Personal Trainer and Training Manager, Josh Kuluris, our own Natural Body Building Champion that had competed in multiple events last year. He is truly the best person to ask if you want to know the answer to how to “get shredded”.

During his upcoming Nutrition Workshop presentation, Josh will talk about his personal journey of 35 weeks of strict training and dieting, and losing 45 lbs and getting from 17% to 5% body fat.

Cutting the Fat

Josh – Cutting the Fat

Gaining Muscle

Gaining Muscle

Josh will cover both the positive and negative aspects of body building. He is going to explain the different nutritional approaches between a goal of gaining muscle (surplus) vs cutting, or leaning out (deficit); building metabolism vs metabolic damage and how to break a plateau through nutrition – expenditure based off goals.

If you want in on the inside scoop of “Getting Shredded” and practical applications for “normal dieters” – meaning normal folks like you and I, that just want to lose 10 to 30 lbs and not trying to be body building champions – then save a seat now by clicking here to sign up online.