Natural Force Fitness, Inc is a Whole Wellness Company teaching cutting edge Nutrition, Fitness & Wellness. Along with Tri Valley Adventure Boot Camp offering an award winning 4-week outdoor boot camp designed to help you transform your body with metabolic workouts. For more information on Nutrition Programs, Outdoor Fitness Camps, FREE Saturday Fit Club, Massage Therapy and MORE! Request our Get Fit Newsletter or join our Fan Page on Facebook under Natural Force Fitness NOW!
Monday, January 23, 2012
Monday, January 9, 2012
Try this tool to help you stay on track. It has a FREE phone application! Jump Start your fitness with My Fitness Pal online FREE http://www.myfitnesspal.com/
Thursday, March 24, 2011
How Your Shoulder Works - Livermore Boot Camp Trainer - Deborah Sandoval "Queen Boot Camp"
Livermore Boot Camp Adventure Fitness Trainer, Deborah Sandoval, "Queen Diva at Diva Fitness and Tri Valley Adventure Boot Camp" is a Natural Force Fitness Lifstyle Expert, Healthy Lifestyle Coach, Certified Adventure Boot Camp Fitness Trainer, Online Personal Trainer. TRX Suspension Trainer and Outdoor Fitness Expert.With degrees in Recreational and Rehabilitation Therapies, Medical Assisting, Developmental Disabilities, Certified Personal Fitness Chef, Certified Fitness Nutrition Coach, Therapeutic Massage Therapist with studies in Biology, Nutrition, Human Anatomy and Physiology.
When she coaches her Livermore Boot Camp, Pleasanton Boot Camp, Dublin Boot Camp locations, she makes sure to give her campers the information that will help them succeed in reaching their goals in health and fitness and to achieve a healthier lifestyle.
Here is what Deborah, Queen Boot Camp at Diva Fitness at her Livermore Boot Camp, Pleasanton Boot Camp and Dublin Boot Camp locations teaches you about the shoulder........
So what's the best exercise for you? Find out by contacting me "Queen Diva" today for your FREE Health and Fitness consultation and lets get you the Jump Start that you need to reach your health and fitness goals. Call me at 925-518-3434 and get started TODAY!!
Come to Tri Valley Boot Camp and join our Livermore Boot Camp, Pleasanton Boot Camp or Dublin Boot Camp for fat blasting workouts that deliver results. Together we will get you on a program that will help you reach your health and fitness goals.
Log onto the website to find out about our boot camps and get started on your program today!
Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward our newsletter and subscribe you or your friends.
Refer a Friend And Give The Gift of Heatlh & Fitness!
Deborah, "Queen Diva @ Diva Fitness"
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~Diva Fitness~
"Creating Possibilities, Conquering Challenges, Changing Lives"
Powered by Natural Force Fitness, Inc
"Health Maintenance Systems"
livermore boot camp / pleasanton boot camp / dublin boot camp / fitness / personal / weight loss
health / sports and recreation / outdoor adventure / women health / boot camp fitness
When she coaches her Livermore Boot Camp, Pleasanton Boot Camp, Dublin Boot Camp locations, she makes sure to give her campers the information that will help them succeed in reaching their goals in health and fitness and to achieve a healthier lifestyle.
Here is what Deborah, Queen Boot Camp at Diva Fitness at her Livermore Boot Camp, Pleasanton Boot Camp and Dublin Boot Camp locations teaches you about the shoulder........
THE SHOULDER and how it functions.....
The shoulder is a remarkable joint built primarily for movement, but also possesses a great deal of stability. Most joints such as the knee, spine, and ankle derive their stability from ligaments. The shoulder however is different in that the majority of its stability is provided by muscles. These stabilizing muscles are called the "rotator cuff" and are found underneath the overlying deltoids muscles. The rotator cuff is commonly injured in sports such as football, baseball, and gymnastics.
So what's the best exercise for you? Find out by contacting me "Queen Diva" today for your FREE Health and Fitness consultation and lets get you the Jump Start that you need to reach your health and fitness goals. Call me at 925-518-3434 and get started TODAY!!
Come to Tri Valley Boot Camp and join our Livermore Boot Camp, Pleasanton Boot Camp or Dublin Boot Camp for fat blasting workouts that deliver results. Together we will get you on a program that will help you reach your health and fitness goals.
Log onto the website to find out about our boot camps and get started on your program today!
Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward our newsletter and subscribe you or your friends.
Refer a Friend And Give The Gift of Heatlh & Fitness!
Voted Best of The East Bay 2011
 | |||
LIKE US ON FACEBOOK at DIVA FITNESS HERE!
LIKE US ON FACEBOOK Tri Valley Boot Camp!
925-518-3434
deborah@naturalforcefitness.com
http://www.trivalleybootcamp.com/
deborah@naturalforcefitness.com
http://www.trivalleybootcamp.com/
LIKE us on Facebook!
~Diva Fitness~
"Creating Possibilities, Conquering Challenges, Changing Lives"
Powered by Natural Force Fitness, Inc
"Health Maintenance Systems"
health / sports and recreation / outdoor adventure / women health / boot camp fitness
Wednesday, March 23, 2011
Livermore Boot Camp - Tri Valley Adventure Boot Camp -Lucky #7 Metabolic Boost Circuit
This is why we ROCK the House at our Livermore Boot Camp, Pleasanton Boot Camp, and Dublin Boot Camp!
Let me know how I can help!! ~Deborah "Queen Boot Camp" info@trivalleybootcamp.com
Let me know how I can help!! ~Deborah "Queen Boot Camp" info@trivalleybootcamp.com
Sunday, March 20, 2011
Livermore Boot Camp Trainer Reveals ~ Seven Secrets To Maintain Weight Loss
Livermore Boot Camp Adventure Fitness Trainer, Deborah Sandoval, "Queen Boot Camp" is a Natural Force Fitness Lifstyle Expert, Healthy Lifestyle Coach, Certified Adventure Boot Camp Fitness Trainer, Online Personal Trainer. TRX Suspension Trainer and Outdoor Fitness Expert.
When she coaches her Livermore Boot Camp, Pleasanton Boot Camp, Dublin Boot Camp locations, she makes sure to give her campers the information that will help them succeed in reaching their goals in health and fitness and to achieve a healthier lifestyle.
Here is Deborah Sandoval, "Queen Boot Camp", advice on how you can maintain weight loss.....
If you've ever lost weight, you know how hard it is to keep it off.
Ever wonder why some people are able to keep weight off, while others put it right back on? Read on for the 7 Secrets to Maintain Weight Loss. (And if you still have pounds to lose, these 7 secrets will help you too.)
Secret #1: Keep on Moving
If you're serious about keeping the weight off, you need to be serious about your workouts. Keep your activity level high, both in and out of the gym. Your workouts should consist of both cardiovascular training and strength training. While out of the gym make an effort to move as much as possible by taking the stairs, going for walks or jogs and participating in recreational activities.
Secret #2: Be a Healthy Eater
Sorry, you can't go back to eating at the drive thru and expect to maintain your weight loss. Focus on these 3 aspects of healthy eating:
1.Keep calories low. Gone are the days of eating mindlessly. Be aware of everything that goes into your mouth, whether by journaling or simply keeping a mental tally.
2.Be careful. Eat small portions, avoid high-calorie foods and check nutrition labels. You don't have to swear off chocolate forever, just eat it occasionally with portion control.
3.Eat a balanced diet. Include a variety of fruits and vegetables, lean meats and whole grains.
Secret #3: Turn off the TV
The average person watches a whopping 35 hours of television each week. People who successfully maintain weight loss, on the other hand, watch an average of 7 hours or less. TV watching encourages snacking and puts you in a sedentary position on the couch. Spend less time in front of the TV and enjoy longer lasting weight loss.
Secret #4: Keep it Simple
While it is important to keep a variety of fruits and vegetables in your diet, your diet should be fairly simple. Create a repertoire of basic whole foods: fruits, vegetables, lean meats, whole grains, beans and nuts. When you cut down on your options it becomes easier to stick to your plan, making weight loss guaranteed.
Secret #5: Track Yourself
Your biggest fear is gaining back every solitary lost pound, but don't be afraid of your scale. Weigh yourself at least once each week to monitor any gains. If the numbers begin to climb then reduce calories and increase your exercise.
Secret #6: Eat for the Right Reason
Emotional eating is one of the top reasons that people are overweight. It's very important that you view food as fuel, not as an answer to deeper emotional needs. When food becomes more than just fuel, the pounds quickly add up. If you want to keep your weight under control, you're going to have to eliminate emotional eating.
Secret #7: Forget All-Or-Nothing
No one is perfect – not even you! There will be days when you eat more calories than you should have. There will also be days when you miss a workout. Don't let small slipups send you into a tailspin of all-or-nothing sabotage. Simply get back to your healthy lifestyle rather than letting yourself backslide into your old habits.
Don't be one of the many who skip these 7 secrets and instead return to life pre-weight loss. You worked hard to be where you are – you deserve to keep it.
I'm always available to help you achieve any fitness or weight loss goal. Call or email to get started on a solid exercise program that will change your body and life forever.
Do you want to flatten and sculpt your waist in time for summer this year? All you have to do is decide that you really want it. Commit to yourself-you deserve it. CHALLENGE YOURSELF AND YOUR BODY.
Come to Tri Valley Boot Camp and join our Livermore Boot Camp, Pleasanton Boot Camp or Dublin Boot Camp for fat blasting workouts that deliver results. Together we will get you on a program that will help you reach your health and fitness goals.
Log onto the website to find out about our camps and get started on your program today!
Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward our newsletter and subscribe you or your friends.
Refer a Friend And Give The Gift of Heatlh & Fitness!
Voted Best of The East Bay and featured on the Tri Valley's very own KKIQ radio!
Deborah Sandoval, "Queen Boot Camp"
925-518-3434 Direct
deborah@trivalleybootcamp.com
http://www.trivalleybootcamp.com/
www.facebook.com/trivalleybootcamp
www.twitter.com/queenbootcamp
When she coaches her Livermore Boot Camp, Pleasanton Boot Camp, Dublin Boot Camp locations, she makes sure to give her campers the information that will help them succeed in reaching their goals in health and fitness and to achieve a healthier lifestyle.
Here is Deborah Sandoval, "Queen Boot Camp", advice on how you can maintain weight loss.....
If you've ever lost weight, you know how hard it is to keep it off.
Ever wonder why some people are able to keep weight off, while others put it right back on? Read on for the 7 Secrets to Maintain Weight Loss. (And if you still have pounds to lose, these 7 secrets will help you too.)
Secret #1: Keep on Moving
If you're serious about keeping the weight off, you need to be serious about your workouts. Keep your activity level high, both in and out of the gym. Your workouts should consist of both cardiovascular training and strength training. While out of the gym make an effort to move as much as possible by taking the stairs, going for walks or jogs and participating in recreational activities.
Secret #2: Be a Healthy Eater
Sorry, you can't go back to eating at the drive thru and expect to maintain your weight loss. Focus on these 3 aspects of healthy eating:
1.Keep calories low. Gone are the days of eating mindlessly. Be aware of everything that goes into your mouth, whether by journaling or simply keeping a mental tally.
2.Be careful. Eat small portions, avoid high-calorie foods and check nutrition labels. You don't have to swear off chocolate forever, just eat it occasionally with portion control.
3.Eat a balanced diet. Include a variety of fruits and vegetables, lean meats and whole grains.
Secret #3: Turn off the TV
The average person watches a whopping 35 hours of television each week. People who successfully maintain weight loss, on the other hand, watch an average of 7 hours or less. TV watching encourages snacking and puts you in a sedentary position on the couch. Spend less time in front of the TV and enjoy longer lasting weight loss.
Secret #4: Keep it Simple
While it is important to keep a variety of fruits and vegetables in your diet, your diet should be fairly simple. Create a repertoire of basic whole foods: fruits, vegetables, lean meats, whole grains, beans and nuts. When you cut down on your options it becomes easier to stick to your plan, making weight loss guaranteed.
Secret #5: Track Yourself
Your biggest fear is gaining back every solitary lost pound, but don't be afraid of your scale. Weigh yourself at least once each week to monitor any gains. If the numbers begin to climb then reduce calories and increase your exercise.
Secret #6: Eat for the Right Reason
Emotional eating is one of the top reasons that people are overweight. It's very important that you view food as fuel, not as an answer to deeper emotional needs. When food becomes more than just fuel, the pounds quickly add up. If you want to keep your weight under control, you're going to have to eliminate emotional eating.
Secret #7: Forget All-Or-Nothing
No one is perfect – not even you! There will be days when you eat more calories than you should have. There will also be days when you miss a workout. Don't let small slipups send you into a tailspin of all-or-nothing sabotage. Simply get back to your healthy lifestyle rather than letting yourself backslide into your old habits.
Don't be one of the many who skip these 7 secrets and instead return to life pre-weight loss. You worked hard to be where you are – you deserve to keep it.
I'm always available to help you achieve any fitness or weight loss goal. Call or email to get started on a solid exercise program that will change your body and life forever.
Do you want to flatten and sculpt your waist in time for summer this year? All you have to do is decide that you really want it. Commit to yourself-you deserve it. CHALLENGE YOURSELF AND YOUR BODY.
Come to Tri Valley Boot Camp and join our Livermore Boot Camp, Pleasanton Boot Camp or Dublin Boot Camp for fat blasting workouts that deliver results. Together we will get you on a program that will help you reach your health and fitness goals.
Log onto the website to find out about our camps and get started on your program today!
Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward our newsletter and subscribe you or your friends.
Refer a Friend And Give The Gift of Heatlh & Fitness!
Voted Best of The East Bay and featured on the Tri Valley's very own KKIQ radio!
Deborah Sandoval, "Queen Boot Camp"
925-518-3434 Direct
deborah@trivalleybootcamp.com
http://www.trivalleybootcamp.com/
www.facebook.com/trivalleybootcamp
www.twitter.com/queenbootcamp
Wednesday, March 16, 2011
Thursday, March 3, 2011
Livermore Boot Camp Certified Trainer - Deborah Sandoval, "Queen Boot Camp" shows you What's For Dinner!
Livermore Boot Camp Adventure Fitness Trainer, Deborah Sandoval, "Queen Boot Camp" is a Natural Force Fitness Lifstyle Expert, Healthy Lifestyle Coach, Certified Adventure Boot Camp Fitness Trainer, Online Personal Trainer. TRX Suspension Trainer and Outdoor Fitness Expert.
When she coaches her Livermore Boot Camp, Pleasanton Boot Camp, Dublin Boot Camp locations, she makes sure to give her campers the information that will help them succeed in reaching their goals in health and fitness and to achieve a healthier lifestyle.
Here is What's For Dinner tonight!! Enjoy have fun and make it a healthy day!
Seasoned Ahi Steak Ahi tuna is high in protein and low in fat, the perfect combination for building a lean, toned body. Add a side of roasted asparagus for a delicious healthy meal.
Servings: 4
Here's what you need:
•1 Tablespoon olive oil
•1/4 cup lemon juice
•4 cloves garlic, minced
•1 teaspoon red chili flakes
•2 Tablespoons cilantro, minced
•dash of salt and pepper
•4 (6oz) ahi tuna steaks
1.In a large re-sealable plastic bag combine the first six ingredients; mix well.
2.Add tuna to the marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade. Preheat oven to 425 degrees F.
3.Place the tuna in a glass pan. Bake for 10 minutes. Turn the steaks and bake for another 10 minutes or until fish flakes easily with a fork.
Nutritional Analysis: One serving equals: 312 calories, 10g fat, .6g carbohydrate, .2g fiber, and 50g protein.
Come to Tri Valley Boot Camp and join our Livermore Boot Camp, Pleasanton Boot Camp or Dublin Boot Camp for fat blasting workouts that deliver results. Together we will get you on a program that will help you reach your health and fitness goals.
Log onto the website to find out about our camps and get started on your program today!
Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward our newsletter and subscribe you or your friends.
Refer a Friend And Give The Gift of Heatlh & Fitness!
Voted Best of The East Bay and featured on the Tri Valley's very own KKIQ radio!
Deborah Sandoval, "Queen Boot Camp"
925-518-3434 Direct
deborah@trivalleybootcamp.com
http://www.trivalleybootcamp.com/
www.facebook.com/trivalleybootcamp
www.twitter.com/queenbootcamp
When she coaches her Livermore Boot Camp, Pleasanton Boot Camp, Dublin Boot Camp locations, she makes sure to give her campers the information that will help them succeed in reaching their goals in health and fitness and to achieve a healthier lifestyle.
Here is What's For Dinner tonight!! Enjoy have fun and make it a healthy day!
Seasoned Ahi Steak Ahi tuna is high in protein and low in fat, the perfect combination for building a lean, toned body. Add a side of roasted asparagus for a delicious healthy meal.
Servings: 4
Here's what you need:
•1 Tablespoon olive oil
•1/4 cup lemon juice
•4 cloves garlic, minced
•1 teaspoon red chili flakes
•2 Tablespoons cilantro, minced
•dash of salt and pepper
•4 (6oz) ahi tuna steaks
1.In a large re-sealable plastic bag combine the first six ingredients; mix well.
2.Add tuna to the marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade. Preheat oven to 425 degrees F.
3.Place the tuna in a glass pan. Bake for 10 minutes. Turn the steaks and bake for another 10 minutes or until fish flakes easily with a fork.
Nutritional Analysis: One serving equals: 312 calories, 10g fat, .6g carbohydrate, .2g fiber, and 50g protein.
Come to Tri Valley Boot Camp and join our Livermore Boot Camp, Pleasanton Boot Camp or Dublin Boot Camp for fat blasting workouts that deliver results. Together we will get you on a program that will help you reach your health and fitness goals.
Log onto the website to find out about our camps and get started on your program today!
Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward our newsletter and subscribe you or your friends.
Refer a Friend And Give The Gift of Heatlh & Fitness!
Voted Best of The East Bay and featured on the Tri Valley's very own KKIQ radio!
Deborah Sandoval, "Queen Boot Camp"
925-518-3434 Direct
deborah@trivalleybootcamp.com
http://www.trivalleybootcamp.com/
www.facebook.com/trivalleybootcamp
www.twitter.com/queenbootcamp
Tuesday, March 1, 2011
Livermore Boot Camp Trainer wants to know...Who Else Wants the Secret to Great Abs?
Livermore Boot Camp Adventure Fitness Trainer, Deborah Sandoval, "Queen Boot Camp" is a Natural Force Fitness Lifstyle Expert, Healthy Lifestyle Coach, Certified Adventure Boot Camp Fitness Trainer, Online Personal Trainer. TRX Suspension Trainer and Outdoor Fitness Expert.
When she coaches her Livermore Boot Camp, Pleasanton Boot Camp, Dublin Boot Camp locations, she makes sure to give her campers the information that will help them succeed in reaching their goals in health and fitness and to achieve a healthier lifestyle.
Here is her advice on what the secrets are to great looking abs......
It never fails. As spring approaches people start thinking about getting in shape for summer. And every year the number one thing I'm asked at our Livermore Boot Camp, Pleasanton Boot Camp, and Dublin Boot Camp locations, is "How can I get great abs?"
You've probably pondered that question at some time or another and you're likely frustrated with your waistline. Maybe you've given up on your abs after doing dozens of crunches only to see zero results. I don't blame you.
Forget everything you've heard about how to sculpt your abs. Crunches simply won't give you a six pack.
You see, to do crunches with the hope that it will turn your midsection into a washboard is to operate under one of the most widely held fitness myths. I'm talking about spot reducing. Simply put, training one area of your body will not specifically burn fat from that area. At our Livermore Boot Camp, Pleasanton Boot Camp and Dublin Boot Camp locations, our campers do exercises that will bring them results and we do very little crunches and when we do them they are only the ones that count.
You've probably heard that spot reducing is a myth, but most people still train as if it is true. Doing crunches will not magically make your waist shrink, it will not cause your muffin top to disappear, and it will not give you washboard abs. Only a drop in body fat will do that for you.
So what is the secret to great abs? Instead of endless crunches, the secret is a winning combination of fat burning cardio, resistance training, and proper eating. At Tri Valley Adventuer Boot Camp we are making things happen with our campers. Our program gives them a complete experience along with great tools to help them achieve their fitness goals. Awesome workouts, nutrition manual and handouts, FREE nutrition seminar, and endless motivating support with an awesome bi-monthly newsletter.
It is absolutely possible for you to dramatically shape up your waistline before summer hits this year. Yes, Y-O-U. Weight loss is not reserved only for the people you've seen on the Biggest Loser or on diet pill infomercials. You can do it too. With the right tools from Natural Force Fitness, Inc and Tri Valley Adventure Fitness Boot Camp, "Queen Boot Camp", Deborah Sandoval one of the Tri Valley's top trainers will give you all that you need to succeed.
Answer the following two questions to see how your routine measures up:
How often do you exercise? If your answer was anything less than 4 times a week, then that's the first thing getting between you and streamline abs. How do you define a fat burning workout? A routine including intense cardiovascular training coupled with effective resistance training. Do you do this? NO!! Well come to our Livermore Boot Camp, Pleasanton Boot Camp or Dublin Boot Camp and get what you need to reach your health and fitness goals. Deborah Sandoval "Queen Boot Camp" will personally guide you through your program and help with any adjustments to nutrition and workouts to fit your level.
I'm sorry to be the one to break this to you, but walking on the treadmill for 30 minutes isn't a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when you exercise right. At Tri Valley Adventure Boot Camp we give you workouts that combine strength, cardio intervals, combination moves that ROCK THE HOUSE. It's simple, to the point and we get results.
Cardio exercise is all about maintaining an effective level of intensity. This doesn't mean that you should be out of breath or gasping for air. It does mean that you need to push yourself. Cardio Intervals are the best along with Tabata work they will give you the best results and cardio interval training should be done at the end of a work out once you have already done strength training. Your body's metabolism is already running strong and the cardio bursts will give it that much more burn.
Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again the key here is to find the right intensity and to keep each muscle group guessing. Weight swings, squats that incorporate weights, weight training, squat curl presses, jumping jacks with weights and more. Join our Face Book page under Natural Force Fitness, Inc and Tri Valley Boot Camp to get some great FREE workouts to show you exactly what to do! Or better yet join our bi-monthly newsletter that is packed with lots of health, fitness and nutrition information to give you some great tools to jump start your program! For even more information follow our tweets on Twitter for Deborah Sandoval "Queen Boot Camp" .
What kind of shape is your diet in? Diet is a big stumbling block for most people-especially as it relates to their midsection. Here's a fact: If your diet is out of control then your abs will be too. You can't trim your waist without trimming the junk out of your diet, regardless of how hard you exercise.
•Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation-feel free to recruit me to help out with this part. Together we'll chart improvements for your diet and adjust your calories for maximum results.
•Just say "No" to junk food. While this may seem obvious, your definition of "junk food" may need an alteration. Refined sugar is one of the biggest culprits in the junk food world-it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.
•Eat more frequently. The key here is to never let your metabolism "crash" by going hours without eating. One of the biggest mistakes you can make is to skip breakfast-as this is the meal that 'breaks the fast' that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.
You should now understand why you are better off not wasting time on crunches-while it is important to exercise your abs a couple of times a week, you won't expect fat to fall of that area after 100's of crunches.
Do you want to flatten and sculpt your waist in time for summer this year? All you have to do is decide that you really want it. Commit to yourself-you deserve it. CHALLENGE YOURSELF AND YOUR BODY.
Come to Tri Valley Boot Camp and join our Livermore Boot Camp, Pleasanton Boot Camp or Dublin Boot Camp for fat blasting workouts that deliver results. Together we will get you on a program that will help you reach your health and fitness goals.
Log onto the website to find out about our camps and get started on your program today!
Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward our newsletter and subscribe you or your friends.
Refer a Friend And Give The Gift of Heatlh & Fitness!
Voted Best of The East Bay and featured on the Tri Valley's very own KKIQ radio!
Deborah Sandoval, "Queen Boot Camp"
925-518-3434 Direct
deborah@trivalleybootcamp.com
http://www.trivalleybootcamp.com/
www.facebook.com/trivalleybootcamp
www.twitter.com/queenbootcamp
When she coaches her Livermore Boot Camp, Pleasanton Boot Camp, Dublin Boot Camp locations, she makes sure to give her campers the information that will help them succeed in reaching their goals in health and fitness and to achieve a healthier lifestyle.
Here is her advice on what the secrets are to great looking abs......
It never fails. As spring approaches people start thinking about getting in shape for summer. And every year the number one thing I'm asked at our Livermore Boot Camp, Pleasanton Boot Camp, and Dublin Boot Camp locations, is "How can I get great abs?"
You've probably pondered that question at some time or another and you're likely frustrated with your waistline. Maybe you've given up on your abs after doing dozens of crunches only to see zero results. I don't blame you.
Forget everything you've heard about how to sculpt your abs. Crunches simply won't give you a six pack.
You see, to do crunches with the hope that it will turn your midsection into a washboard is to operate under one of the most widely held fitness myths. I'm talking about spot reducing. Simply put, training one area of your body will not specifically burn fat from that area. At our Livermore Boot Camp, Pleasanton Boot Camp and Dublin Boot Camp locations, our campers do exercises that will bring them results and we do very little crunches and when we do them they are only the ones that count.
You've probably heard that spot reducing is a myth, but most people still train as if it is true. Doing crunches will not magically make your waist shrink, it will not cause your muffin top to disappear, and it will not give you washboard abs. Only a drop in body fat will do that for you.
So what is the secret to great abs? Instead of endless crunches, the secret is a winning combination of fat burning cardio, resistance training, and proper eating. At Tri Valley Adventuer Boot Camp we are making things happen with our campers. Our program gives them a complete experience along with great tools to help them achieve their fitness goals. Awesome workouts, nutrition manual and handouts, FREE nutrition seminar, and endless motivating support with an awesome bi-monthly newsletter.
It is absolutely possible for you to dramatically shape up your waistline before summer hits this year. Yes, Y-O-U. Weight loss is not reserved only for the people you've seen on the Biggest Loser or on diet pill infomercials. You can do it too. With the right tools from Natural Force Fitness, Inc and Tri Valley Adventure Fitness Boot Camp, "Queen Boot Camp", Deborah Sandoval one of the Tri Valley's top trainers will give you all that you need to succeed.
Answer the following two questions to see how your routine measures up:
How often do you exercise? If your answer was anything less than 4 times a week, then that's the first thing getting between you and streamline abs. How do you define a fat burning workout? A routine including intense cardiovascular training coupled with effective resistance training. Do you do this? NO!! Well come to our Livermore Boot Camp, Pleasanton Boot Camp or Dublin Boot Camp and get what you need to reach your health and fitness goals. Deborah Sandoval "Queen Boot Camp" will personally guide you through your program and help with any adjustments to nutrition and workouts to fit your level.
I'm sorry to be the one to break this to you, but walking on the treadmill for 30 minutes isn't a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when you exercise right. At Tri Valley Adventure Boot Camp we give you workouts that combine strength, cardio intervals, combination moves that ROCK THE HOUSE. It's simple, to the point and we get results.
Cardio exercise is all about maintaining an effective level of intensity. This doesn't mean that you should be out of breath or gasping for air. It does mean that you need to push yourself. Cardio Intervals are the best along with Tabata work they will give you the best results and cardio interval training should be done at the end of a work out once you have already done strength training. Your body's metabolism is already running strong and the cardio bursts will give it that much more burn.
Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again the key here is to find the right intensity and to keep each muscle group guessing. Weight swings, squats that incorporate weights, weight training, squat curl presses, jumping jacks with weights and more. Join our Face Book page under Natural Force Fitness, Inc and Tri Valley Boot Camp to get some great FREE workouts to show you exactly what to do! Or better yet join our bi-monthly newsletter that is packed with lots of health, fitness and nutrition information to give you some great tools to jump start your program! For even more information follow our tweets on Twitter for Deborah Sandoval "Queen Boot Camp" .
What kind of shape is your diet in? Diet is a big stumbling block for most people-especially as it relates to their midsection. Here's a fact: If your diet is out of control then your abs will be too. You can't trim your waist without trimming the junk out of your diet, regardless of how hard you exercise.
•Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation-feel free to recruit me to help out with this part. Together we'll chart improvements for your diet and adjust your calories for maximum results.
•Just say "No" to junk food. While this may seem obvious, your definition of "junk food" may need an alteration. Refined sugar is one of the biggest culprits in the junk food world-it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.
•Eat more frequently. The key here is to never let your metabolism "crash" by going hours without eating. One of the biggest mistakes you can make is to skip breakfast-as this is the meal that 'breaks the fast' that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.
You should now understand why you are better off not wasting time on crunches-while it is important to exercise your abs a couple of times a week, you won't expect fat to fall of that area after 100's of crunches.
Do you want to flatten and sculpt your waist in time for summer this year? All you have to do is decide that you really want it. Commit to yourself-you deserve it. CHALLENGE YOURSELF AND YOUR BODY.
Come to Tri Valley Boot Camp and join our Livermore Boot Camp, Pleasanton Boot Camp or Dublin Boot Camp for fat blasting workouts that deliver results. Together we will get you on a program that will help you reach your health and fitness goals.
Log onto the website to find out about our camps and get started on your program today!
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Refer a Friend And Give The Gift of Heatlh & Fitness!
Voted Best of The East Bay and featured on the Tri Valley's very own KKIQ radio!
Deborah Sandoval, "Queen Boot Camp"
925-518-3434 Direct
deborah@trivalleybootcamp.com
http://www.trivalleybootcamp.com/
www.facebook.com/trivalleybootcamp
www.twitter.com/queenbootcamp
Thursday, February 24, 2011
Livermore Boot Camp Trainer Presents ~ What's For Lunch? ~ Great Fresh Tacos!
Livermore Boot Camp Adventure Fitness Trainer and Natural Force Fitness Lifestyle Expert, Deborah Sandoval, "Queen Boot Camp" shows you just how easy it is to boost your nutrition and keep you eating healthy.
Try this delicious recipe for your snack, lunch or dinner meals to keep you on track. The family will love this not to mention it's quick and easy. Be creative and spice it up with some homemade salsas.
Fresh Vegetable Tacos There is no question that these veggie stuffed tacos are both healthy and delicious. Fresh asparagus, sweet peppers, corn, onion, pinto beans and cilantro create a tasty blend of flavors. To increase your protein intake feel free to throw in strips of lean chicken breast. Serve with sliced avocado and a side of salsa. Servings: 6
Here's what you need...
•1 teaspoon olive oil
•2 cloves garlic, minced
•1 medium onion, chopped
•2 cups asparagus, cut into 1 inch pieces
•1 cup sweet peppers, chopped (red, yellow, orange or all three!)
•3 ears of corn, kernels shaved off •1 (15 oz) can pinto beans, drained and rinsed
•1/4 chopped cilantro
•6 whole wheat tortillas
•1 avocado, sliced
•Salsa
1.Place the olive oil and garlic in a large non-stick frying pan over medium heat. Add the onions and sauté for about three minutes or until the onions begin to soften.
2.Add the asparagus and continue to sauté , stirring occasionally for 5 minutes.
3.Add the peppers and continue to sauté , stirring occasionally for 5 minutes.
4.Add the corn, beans and cilantro and sauté for 5 more minutes, or until the vegetables are tender. *Note: Make sure you don't overcook the vegetables. You want them to be tender but not too soft.*
5.Remove from heat. Place a scoop of the veggie mixture in each tortilla and top with sliced avocado. Serve with your favorite salsa.
Nutritional Analysis: One serving equals: 308 calories, 8g fat, 46g carbohydrate, 13g fiber, and 12g protein.
Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward our newsletter and subscribe you or your friends.
Refer a Friend And Give The Gift of Heatlh & Fitness!
Voted Best of The East Bay and featured on the Tri Valley's very own KKIQ radio!
Deborah Sandoval, "Queen Boot Camp"
925-518-3434 Direct
deborah@trivalleybootcamp.com
http://trivalleybootcamp.com/index.htmlhttp://trivalleybootcamp.com/index.htmlwww.facebook.com/trivalleybootcamphttp://twitter.com/QueenBootCamp
Thursday, February 17, 2011
Livermore Boot Camp Presents - Foods Other Than Meat That Are Packed With Protein
Livermore Boot Camp Trainer reveals other foods that are packed with Protein other than meat. To give you the power and energy for your workouts and to live a healthier lifestyle.
Deborah Sandoval, "Queen Boot Camp" is a Natural Force Fitness Lifstyle Expert, Healthy Lifestyle Coach, Certified Adventure Boot Camp Fitness Trainer, Online Personal Trainer. TRX Suspension Trainer and Outdoor Fitness Expert.
When she coaches her Livermore Boot Camp, Pleasanton Boot Camp, Dublin Boot Camp locations, she makes sure to give her campers the information that will help them succeed in reaching their goals in health and fitness and to achieve a healthier lifestyle.
Check out her list of foods that are packed with protein and are not meat based items. Not only will they give that edge in your daily nutrition but they will support your fitness workouts.
Beans (including soy)
Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 8 grams
Flax seeds – ¼ cup – 8 grams
Whole Grains/Rice/Oatmeal
1 slice has about 5grms
1 serving of pasta/rice about 15grms (we only need one serving per sitting)
1 serving of Oatmeal about 7grms
For more FREE information about Livermore Boot Camp, Pleasanton Boot Camp, Dublin Boot Camp and Tri Valley Adventure Boot Camp or to schedule a FREE Health and Fitness Consultation with Deborah, "Queen Boot Camp" at Natural Force Fitness, Inc, don't hesitate to call her directly or email her and get put on the calendar to give you that jump start into a healthier lifestyle.
To receive our bi-monthly newsletter packed with FREE health and fitness tips, recipes, power blas alerts, workouts and much more....
Send us an email at info@naturalforcefitness.com or text us at 925-518-3434 and in your message include your email address and say "ADD NEWSLETTER" and we will make sure you are added for our next issue.
Voted Best of The East Bay and featured on the Tri Valley's very own KKIQ radio!
Deborah Sandoval, "Queen Boot Camp"
925-518-3434 Direct
deborah@trivalleybootcamp.com
www.naturalforcefitness.com
www.trivalleybootcamp.com
www.facebook.com/trivalleybootcamp
www.twitter.com/queenbootcamp
Deborah Sandoval, "Queen Boot Camp" is a Natural Force Fitness Lifstyle Expert, Healthy Lifestyle Coach, Certified Adventure Boot Camp Fitness Trainer, Online Personal Trainer. TRX Suspension Trainer and Outdoor Fitness Expert.
When she coaches her Livermore Boot Camp, Pleasanton Boot Camp, Dublin Boot Camp locations, she makes sure to give her campers the information that will help them succeed in reaching their goals in health and fitness and to achieve a healthier lifestyle.
Check out her list of foods that are packed with protein and are not meat based items. Not only will they give that edge in your daily nutrition but they will support your fitness workouts.
Beans (including soy)
Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 8 grams
Flax seeds – ¼ cup – 8 grams
Whole Grains/Rice/Oatmeal
1 slice has about 5grms
1 serving of pasta/rice about 15grms (we only need one serving per sitting)
1 serving of Oatmeal about 7grms
For more FREE information about Livermore Boot Camp, Pleasanton Boot Camp, Dublin Boot Camp and Tri Valley Adventure Boot Camp or to schedule a FREE Health and Fitness Consultation with Deborah, "Queen Boot Camp" at Natural Force Fitness, Inc, don't hesitate to call her directly or email her and get put on the calendar to give you that jump start into a healthier lifestyle.
To receive our bi-monthly newsletter packed with FREE health and fitness tips, recipes, power blas alerts, workouts and much more....
Send us an email at info@naturalforcefitness.com or text us at 925-518-3434 and in your message include your email address and say "ADD NEWSLETTER" and we will make sure you are added for our next issue.
Voted Best of The East Bay and featured on the Tri Valley's very own KKIQ radio!
Deborah Sandoval, "Queen Boot Camp"
925-518-3434 Direct
deborah@trivalleybootcamp.com
www.naturalforcefitness.com
www.trivalleybootcamp.com
www.facebook.com/trivalleybootcamp
www.twitter.com/queenbootcamp
Tuesday, February 9, 2010
The Best Fitness Foods For Women ~ By Women's Health
Well here they are the Best Fitness Foods For Women by Women's Health Magazine. Take a look at their article and see how many of these foods you are getting to keep your body strong through your daily health and fitness regime.
It is especially important for women to keep strong as we tackle not only our physical fitness challenge each and every day but we are on the go with our lives with our families, friends, hobbies and whatever else we are doing at the time to move forward in our lives.
Make sure you are fueled with the right nutrition, keep you body running like a machine with a good fat burning functional muscle burst workout and get plenty of rest. This is a sure way to keep you moving throughout the day.
These great foods also make great snacks while you are on the run. So stock up a small cooler and take it with you and give your body the fuel to make it through your daily grind.
Top the day with a fat burning muscle blast workout like we do at our Livermore Boot Camp, Pleasanton Boot Camp and Dublin Boot camps powered by Tri Valley Adventure Boot Camp and Natural Force Fitness and you will be sure to have a complete body maintenance program.
ROCK THE HOUSE..... and live strong.
Deborah
"Queen Boot Camp"
deborah@trivalleybootcamp.com
www.trivalleybootcamp.comFollow Queen Boot Camp on Twitter!
Follow Tri Valley Boot Camp on Facebook!
It is especially important for women to keep strong as we tackle not only our physical fitness challenge each and every day but we are on the go with our lives with our families, friends, hobbies and whatever else we are doing at the time to move forward in our lives.
Make sure you are fueled with the right nutrition, keep you body running like a machine with a good fat burning functional muscle burst workout and get plenty of rest. This is a sure way to keep you moving throughout the day.
These great foods also make great snacks while you are on the run. So stock up a small cooler and take it with you and give your body the fuel to make it through your daily grind.
Top the day with a fat burning muscle blast workout like we do at our Livermore Boot Camp, Pleasanton Boot Camp and Dublin Boot camps powered by Tri Valley Adventure Boot Camp and Natural Force Fitness and you will be sure to have a complete body maintenance program.
ROCK THE HOUSE..... and live strong.
Deborah
"Queen Boot Camp"
deborah@trivalleybootcamp.com
www.trivalleybootcamp.comFollow Queen Boot Camp on Twitter!
Follow Tri Valley Boot Camp on Facebook!
Tuesday, January 5, 2010
Livermore Boot Camp - Pleasanton Boot Camp - Dublin Boot Camp
Press Release: Livermore Boot Camp Trainer - Deborah Sandoval "Queen Boot Camp" 2010 Mind Sets For Fitness
Make sure you read my article on the three mindsets to get you focused for 2010! Not only will it help you get ready for the New Year but it will also make fat loss and healthy living along with fitness a way of life for the new YOU!
IT'S YOUR BODY...
IT'S YOUR LIFE...
IT'S YOUR ADVENTURE... TRAIN FOR IT!
For the best in outdoor fitness boot camps and a sure way to lose weight and keep it off, join a fitness boot camp near you for rapid results in rapid weight loss and getting your body in the best shape of your life.
Don't forget to join our health and fitness networks to keep you focused during the year for your health and fitness goals for 2010!
Tri Valley Boot Camp on Facebook!
Queen Boot Camp on Twitter!
Tri Valley Boot Camp - Livermore Boot Camp - Pleasanton Boot Camp - Dublin Boot Camp on MeetUp for fun FREE Saturday Boot Camps!
Bay Area Dirty Divas Outdoor Adventures on MeetUp! Come play outdoors!
Wednesday, November 25, 2009
Thursday, October 22, 2009
Boot Camp Nutrition - Spicy Pumpkin Soup
At Tri Valley Boot Camp, "Queen Boot Camp" always teaches the importance of great nutrition. At our Livermore Boot Camp, Pleasanton Boot Camp, and Dublin Boot Camps, we strive to help our bodies work like a fat burning machine.
Pumping up the workouts to include compound fat burning movements, sports drills, and interval training keeps the body burning fat for up to 48 hours after your workouts. Making sure we support our bodies with good healthy nutrition is essential.
Here is a great recipe to enjoy this Fall with the family. Don't forget to come out to boot camp to get your fat burning 300 Workout and show "Queen Boot Camp" what you got!
Don't forget to join us on Facebook and Twitter to keep up on the latest in health, fitness and nutrition!
SEE YOU IN CAMP!
Always do the things you think you can't!
Deborah
~Queen Boot Camp
Prep Time: 5 minutes, Cook Time: 15 minutes, Servings: 4
4 Cups Fat Free Chicken Broth
1 Can Pure Pumpkin
1 Can Black Beans, drained and rinsed
1 Cup canned sweet corn kernels
1 Cup Medium Salsa
1 Tablespoon minced garlic
1/2 Teaspoon garlic powder
2 Teaspoons chili powder
1/2 Teaspoon ground cumin
1/2 Cup reduced fat sour cream
1/2 Cup low fat sharp cheddar cheese
1. Spray a medium sized pot with non stick spray and set to medium heat. Add broth
and spices and bring to a simmer.
2. Stir in pumpkin and mix well. Add salsa, black beans, and corn and bring to
boil. Reduce heat and cook for 10 minutes.
3. Top soup with sour cream and cheddar cheese.
Calories: 197, Fat: 8g, Carbs: 34g, Fiber: 9g, Sugars: 8g, Protein: 10g
Pumping up the workouts to include compound fat burning movements, sports drills, and interval training keeps the body burning fat for up to 48 hours after your workouts. Making sure we support our bodies with good healthy nutrition is essential.
Here is a great recipe to enjoy this Fall with the family. Don't forget to come out to boot camp to get your fat burning 300 Workout and show "Queen Boot Camp" what you got!
Don't forget to join us on Facebook and Twitter to keep up on the latest in health, fitness and nutrition!
SEE YOU IN CAMP!
Always do the things you think you can't!
Deborah
~Queen Boot Camp
Prep Time: 5 minutes, Cook Time: 15 minutes, Servings: 4
4 Cups Fat Free Chicken Broth
1 Can Pure Pumpkin
1 Can Black Beans, drained and rinsed
1 Cup canned sweet corn kernels
1 Cup Medium Salsa
1 Tablespoon minced garlic
1/2 Teaspoon garlic powder
2 Teaspoons chili powder
1/2 Teaspoon ground cumin
1/2 Cup reduced fat sour cream
1/2 Cup low fat sharp cheddar cheese
1. Spray a medium sized pot with non stick spray and set to medium heat. Add broth
and spices and bring to a simmer.
2. Stir in pumpkin and mix well. Add salsa, black beans, and corn and bring to
boil. Reduce heat and cook for 10 minutes.
3. Top soup with sour cream and cheddar cheese.
Calories: 197, Fat: 8g, Carbs: 34g, Fiber: 9g, Sugars: 8g, Protein: 10g
Tuesday, August 4, 2009
Boot Camp Fat Burning Nutrition Tips
At our Livermore Boot Camp, Pleasanton Boot Camp and Dublin Boot Camps, campers ask me all the time about what is the best way to go about having a healthy clean nutrition program. Good, clean nutrition is pretty simple. Here are my top five tips to achieving great nutrition for your boot camp fitness program.
1. Take out the sugar! Learn how to read the labels on the products you comsume. The less ingredients there are on the label the better. If you can't pronounce it you shouldn't be consuming it.
2. Take out the bad fat and keep the good fat. Raw nuts, olive oil and avacados are all great sources of good fat.
3. Increase your vegetable and fruit intake by two fold. This is what I call "Free Food" you can consume as much as you possibly can in a day. As long as it's fresh and clean. Check your local Farmer's Market to find great produce and support your local farmers. The closer you buy your produce the less chance it has of being covered with pesticides. Ask the farmers how they grow their produce.
4. Water, Water, Water!! Increasing your intake of water is essential for daily healthy life. We are composed of over 60% water so we need to replenish it throughout our day. If you are eating 5-6 small meals a day (as you should) then make sure you have a glass of water with each meal. That will at least get you started on your water intake.
5. Journal your daily food intake. Kaiser released results at the end of 2008 that should twice as much weight loss between two groups that were on the same nutrition plan for the same amount of time. Only difference one group wrote their daily food intake down in a journal. This helps show you how much you are taking in and where you need to make changes.
At Tri Valley Boot Camp (Livermore Boot Camp, Pleasanton Boot Camp, Dublin Boot Camp) we offer nutritional coaching to help our campers be successful. You can not out train bad nutrition. Strive to be at least 90% in your nutrition as a clean and fresh as you can get it.
We also have a 28 Day Jump Start Fat Burning Detox Nutrition Plan that is available for not only our campers but others who just can't make it to camp or who are looking to get there body running effeciently to give their fitness plan a boost.
If you are interested in our 28 Day Jump Start Fat Burning Detox Nutrition Plan, be the first to purchase your copy. Email us at info@trivalleybootcamp.com to be put on our Early Bird Waiting List. Don't wait!
Here is another way to assist you in your nutrition programs. Try a recipe from our Adventure Boot Camp Cook Book. It's not just a cook book but a guide to daily healthy living.
Here are a couple free recipes from our Adventure Cook Book. Enjoy!
Grilled Vegetable Quesadillas
Yields 4 servings
2 cups grilled assorted vegetables (See Grilled Balsamic Grilled Vegetables recipe)
1 cup low fat shredded Monterrey Jack, cheddar or pepper jack cheese
1 sliced green onion
Cilantro leaves
Nonstick cooking spray
4 whole wheat tortillas
Spray nonstick cooking spray in heavy frying pan and heat pan on medium high heat. Place tortilla in pan and layer with ½ of cheese and grilled vegetables. Top with sliced green onions and cilantro leaves. Place second tortilla on top of first. Once cheese is melted and tortilla is browned, carefully flip and brown second side. Once second side is brown, remove from pan. Allow cheese to set about 1 minute before cutting into quarters. Serve 2 pieces of quesadilla with your favorite low fat salsa.
Nutritional Information
Calories 218.6
Fat 5.3 grams
Carbohydrates 32.7 grams
Protein 14.1 grams
_________________________________________________________________
Shredded Chicken and Mango Wraps
Yields 8 servings
1 cup small diced peeled mango
1 cup small diced Roma tomatoes
¼ cup diced red bell pepper
¼ cup diced red onion
¼ chopped fresh cilantro
2 tablespoons fresh lemon juice
½ teaspoon salt
Black pepper to taste
8 fat free flour tortillas (or whole wheat)
3 cups shredded cooked chicken (can use skinless rotisserie chicken, if desired)
½ cup low fat sour cream
1 cup shredded red cabbage
1 cup shredded or matchstick carrots
Combine mango, tomato, peppers, onions, cilantro lemon juice, salt and pepper. Spread 1 tablespoon sour cream over each tortilla. Evenly spread shredded chicken over tortilla. Top each with about 2 ounces mango mixture and small amount of shredded cabbage and carrots. Roll up tortillas. Slice in the diagonal for presenting.
Nutritional Information
Calories 245
Fat 3.9 grams
Protein 20.2 grams
Carbohydrates 32 grams
These are just two of the healthy and tasty recipes from the NEW Adventure Boot Camp Cook Book.
You can get the entire cook book right now! Check it out!
Tuesday, April 28, 2009
Take Charge Of Your Llife
My good friend and collegue Mike Mahler - expert strength coach, has posted a great article on how to take charge of your life! He did an outstanding job and it is well worth the read. Check out his article here on our Facebook page.
Decide to get off the fence and do something about your life. Make the changes you need to move forward and see where it takes you. I get asked all the time "How do you have all this energy to do what you do each day?" Well there are a few things I do to get me up and ready for my life.
1. Each day I arise I remember to give thanks to the universe that it has given me yet another opportunity to make a change.
3. Each day I start with an affirmation and a video I love to watch with Will Smith. See the post from February 13th below.
4. I remind myself "I don't know what I don't know!" Why? Well,then I am reminded that I need to know what I want to know and the only way is to get out there and seek and learn.
5. There will always be something that I just don't have the expertise to make a well rounded decision. It may be in my business, my children, my personal life or my relationships with those around me. So instead of trying over and over again to do it all myself.... I come to realize....I will at some point need someone to STAND BY ME! Click on STAND BY ME and Watch the video it's powerful!
6. If I ever get side track or lose my way. I always know I can Make A U-Turn to take me back where I started and try again. Never give up.
These are just a few things I do each day to help me out and make sure I stay focused on the path that I want to journey down. We will always have obstacles and we will always have those that come into our lives that seem to spread the negative energy. But in the final moment we and we alone have hold to the key to make the change.
Once big way I help myself stay clear and focused is by good nutrition. You can't beat it!
Adventure Boot Camp has finally come out with a great way to help not only it's campers but all those looking for an great guide to help you with healthy cooking and living for you and your families.
Adventure Boot Camp Cook Book Put together by many of the Adventure Boot Camp trainers from around the globe and our very own Master Trainer Kelli Calabrese.
CLICK HERE TO ORDER NOW!
Check it out and make sure you try it out! I am sure there will be something in there that can help you live healthy so your mind stays clear and focused.
Let me know what you think!
Live Aggresive, Strong & Healthy!
ALWAYS DO THE THINGS YOU THINK YOU CAN'T!
Deborah Sandoval, Owner/Lead Certified Adventure Boot Camp Trainer
www.trivalleybootcamp.com
deborah@trivalleybootcamp.com
Decide to get off the fence and do something about your life. Make the changes you need to move forward and see where it takes you. I get asked all the time "How do you have all this energy to do what you do each day?" Well there are a few things I do to get me up and ready for my life.
1. Each day I arise I remember to give thanks to the universe that it has given me yet another opportunity to make a change.
3. Each day I start with an affirmation and a video I love to watch with Will Smith. See the post from February 13th below.
4. I remind myself "I don't know what I don't know!" Why? Well,then I am reminded that I need to know what I want to know and the only way is to get out there and seek and learn.
5. There will always be something that I just don't have the expertise to make a well rounded decision. It may be in my business, my children, my personal life or my relationships with those around me. So instead of trying over and over again to do it all myself.... I come to realize....I will at some point need someone to STAND BY ME! Click on STAND BY ME and Watch the video it's powerful!
6. If I ever get side track or lose my way. I always know I can Make A U-Turn to take me back where I started and try again. Never give up.
These are just a few things I do each day to help me out and make sure I stay focused on the path that I want to journey down. We will always have obstacles and we will always have those that come into our lives that seem to spread the negative energy. But in the final moment we and we alone have hold to the key to make the change.
Once big way I help myself stay clear and focused is by good nutrition. You can't beat it!
Adventure Boot Camp has finally come out with a great way to help not only it's campers but all those looking for an great guide to help you with healthy cooking and living for you and your families.
Adventure Boot Camp Cook Book Put together by many of the Adventure Boot Camp trainers from around the globe and our very own Master Trainer Kelli Calabrese.
CLICK HERE TO ORDER NOW!
Check it out and make sure you try it out! I am sure there will be something in there that can help you live healthy so your mind stays clear and focused.
Let me know what you think!
Live Aggresive, Strong & Healthy!
ALWAYS DO THE THINGS YOU THINK YOU CAN'T!
Deborah Sandoval, Owner/Lead Certified Adventure Boot Camp Trainer
www.trivalleybootcamp.com
deborah@trivalleybootcamp.com
Sunday, February 22, 2009
Boot Camp 300 Workout and The Benefits of Organic Nutrition
Today in our Tri Valley Boot Camp we did one of the many variations of the 300 Workout! Boy have my campers rocked the house on this one!! Thought you might enjoy it. Like I tell them every day.... don't be afraid to make your body a little uncomfortable, challenge it and see the changes begin.
Once you do the work out don't forget to read the article below about Splenda and how it really affects your body. Stick to the natural stuff, cut the sugars, increase your water intake, increase your veggies by two fold and have a balanced healthy fresh nutrition plan to support your macronutrients- Protien ~ Carbs ~ Fat.
Have fun with the workout! Let me know how you do. If I can be of assistance in your health and fitness needs just let me know!
Each set is 100 reps. # of sets for time. They had 20 minutes to see how close they came to the 300 rep goal. They kicked some BUTT! My newbies completed 200 reps and my SUPERSTARS surpassed the 300!
Great job ladies! Way to work hard, agressive and strong!
Here it is try yourself and modify it for your own fitness level by adding more weight or more reps per set.
Have fun!
300 Baby!
* 20 Cross Countries with weights (basically reverse lunge with arm swings forward & backwards)
* 20 Squat with a hammer curl and press up
* 20 Quick Steps (switch lead leg half way) or 20 Stair/Box jumps
* 20 Push Ups (Spade, Spiderman, Negatives, Standard - you pick)
* 20 Bicep Push Outs & Ups
-After each set you jump rope 20-100 reps & 400 meter run. Then back for another set. Try to get through 3 sets for a total of 300 reps.
"EVERYTHING CAN BE TAKEN FROM MAN EXCEPT THE LAST OF THE HUMAN FREEDOMS, HIS ABILITY TO CHOOSE HIS OWN ATTITUDE IN ANY GIVEN SET OF CIRCUMSTANCES- TO CHOOSE HIS OWN WAY"
Victor Frankl
Relay for Life Book "Whatever it Takes"
This is an article that was shared with me by my fellow Adventure Boot Camp trainer Kelli Calabrese, is about Risky Foods regarding hormones, pesticides and carcinogens. I cover some of this in my camps about taking hold of your body and living healthy. I think you may be surprised at some of these findings.
Not Just HFCS and Peanut Butter: 10 Other Risky Foods
Is buying organic the answer to avoiding hormones, pesticides and carcinogens?
By Maura Judkis, U.S. News & World Report
As if we don't have enough to be worried about already. In the midst of food safety scares from salmonella in peanut butter and mercury in high fructose corn syrup, Sprig.com has produced a list of 10 other foods that can be dangerous. Their risks range from hormones to pesticides to carcinogenic substances. How to avoid many of these risks? Buy organic.
Farmed salmon. It's high in polychlorinated biphenyls, with 11 times more dioxins than wild salmon.
Conventionally grown bell peppers. They require more pesticides than any other vegetable—with as many as 64 being found on a single sample of pepper in one study.
Non-organic strawberries. Some growers of strawberries irrigate their plants with Nutri-Sweet-laced water. The sugar substitute is a probable carcinogen.
Chilean sea bass. The fish is high in mercury, and if eaten consistently over time, can elevate the body's mercury levels to dangerous amounts.
Non-organic peaches. Pesticides easily penetrate their soft skins and permeate the fruit.
Genetically modified corn. We still don't know the long-term effects of genetically modified corn, but it's been tied to an increase in allergies for humans.
Bluefin tuna. Not only is it high in mercury, but overfishing may drive the species to extinction and affect the sea's ecosystem.
Industrially farmed chicken. Arsenic has been found in conventional chickens, as has antibiotic-resistant bacteria.
Non-organic apples. When grown in humid Mid-Atlantic states, the crop uses more pesticides than California, Oregon and Washington states.
Cattle treated with rBGH. Recombinant bovine growth hormone has been traced to breast cancer and hormonal disorders.
So my suggestion when thinking about nutrition for you and your family if you stick to as much organic healthy fresh food as you can, your body will thank you in the long run. Treat it like the temple that it is.
Live Agressive, Strong & Healthy
Once you do the work out don't forget to read the article below about Splenda and how it really affects your body. Stick to the natural stuff, cut the sugars, increase your water intake, increase your veggies by two fold and have a balanced healthy fresh nutrition plan to support your macronutrients- Protien ~ Carbs ~ Fat.
Have fun with the workout! Let me know how you do. If I can be of assistance in your health and fitness needs just let me know!
Each set is 100 reps. # of sets for time. They had 20 minutes to see how close they came to the 300 rep goal. They kicked some BUTT! My newbies completed 200 reps and my SUPERSTARS surpassed the 300!
Great job ladies! Way to work hard, agressive and strong!
Here it is try yourself and modify it for your own fitness level by adding more weight or more reps per set.
Have fun!
300 Baby!
* 20 Cross Countries with weights (basically reverse lunge with arm swings forward & backwards)
* 20 Squat with a hammer curl and press up
* 20 Quick Steps (switch lead leg half way) or 20 Stair/Box jumps
* 20 Push Ups (Spade, Spiderman, Negatives, Standard - you pick)
* 20 Bicep Push Outs & Ups
-After each set you jump rope 20-100 reps & 400 meter run. Then back for another set. Try to get through 3 sets for a total of 300 reps.
"EVERYTHING CAN BE TAKEN FROM MAN EXCEPT THE LAST OF THE HUMAN FREEDOMS, HIS ABILITY TO CHOOSE HIS OWN ATTITUDE IN ANY GIVEN SET OF CIRCUMSTANCES- TO CHOOSE HIS OWN WAY"
Victor Frankl
Relay for Life Book "Whatever it Takes"
This is an article that was shared with me by my fellow Adventure Boot Camp trainer Kelli Calabrese, is about Risky Foods regarding hormones, pesticides and carcinogens. I cover some of this in my camps about taking hold of your body and living healthy. I think you may be surprised at some of these findings.
Not Just HFCS and Peanut Butter: 10 Other Risky Foods
Is buying organic the answer to avoiding hormones, pesticides and carcinogens?
By Maura Judkis, U.S. News & World Report
As if we don't have enough to be worried about already. In the midst of food safety scares from salmonella in peanut butter and mercury in high fructose corn syrup, Sprig.com has produced a list of 10 other foods that can be dangerous. Their risks range from hormones to pesticides to carcinogenic substances. How to avoid many of these risks? Buy organic.
Farmed salmon. It's high in polychlorinated biphenyls, with 11 times more dioxins than wild salmon.
Conventionally grown bell peppers. They require more pesticides than any other vegetable—with as many as 64 being found on a single sample of pepper in one study.
Non-organic strawberries. Some growers of strawberries irrigate their plants with Nutri-Sweet-laced water. The sugar substitute is a probable carcinogen.
Chilean sea bass. The fish is high in mercury, and if eaten consistently over time, can elevate the body's mercury levels to dangerous amounts.
Non-organic peaches. Pesticides easily penetrate their soft skins and permeate the fruit.
Genetically modified corn. We still don't know the long-term effects of genetically modified corn, but it's been tied to an increase in allergies for humans.
Bluefin tuna. Not only is it high in mercury, but overfishing may drive the species to extinction and affect the sea's ecosystem.
Industrially farmed chicken. Arsenic has been found in conventional chickens, as has antibiotic-resistant bacteria.
Non-organic apples. When grown in humid Mid-Atlantic states, the crop uses more pesticides than California, Oregon and Washington states.
Cattle treated with rBGH. Recombinant bovine growth hormone has been traced to breast cancer and hormonal disorders.
So my suggestion when thinking about nutrition for you and your family if you stick to as much organic healthy fresh food as you can, your body will thank you in the long run. Treat it like the temple that it is.
Live Agressive, Strong & Healthy
Friday, February 13, 2009
Friday The 13th....Representing Possibilities
Here we are on Friday the 13th!!! Now there are a lot of people that I know and that are out there that make this day a day of gloom and doom. Well I am here to say "No Worries", it's just another day REPRESENTING POSSIBILITIES!
This year there are three Friday the 13th and it hasn't happened since 1998 and it won't happen again until 2015. Not that I really care about that, because anyone who knows me knows I don't, let's just think about this for a moment and see how you can turn things into a moment of success for you in your everyday life.
I watch a powerful video pretty much each day and each time I do I get all inspired and ready to go all over again. I have never really told anyone about the video but I am sure many many of you out there have already viewed it. Well for those that haven't I recommend you DO NOT pass up the opportunity.
Throughout my journey of life I have come across some great opportunities and have tried to make the right choices. But as we all know sometimes there are those choices that put us in a place that after the fact we wish we would have not chosen to make. As I always say, "would have, could have and should have, imply feelings of guilt". You already made the choice, you recognize the results did not put you in a favorable position, now make the choice to change your position.
I am a firm believer that no matter what the excuses or explainations we have for our good or bad choices, "We are who we CHOSE to be". This video confirms that there are others out there that agree that are making powerful choices to change not only themselves but the world around them.
Make a choice TODAY to live your life with the intent to rise again every time you fall and keep moving forward in the moment.
Hope you enjoy the video as much as I do ever day. If nothing else I certainly have no complaints viewing Will Smith's beautiful smile. It's just simply to die for! I will never be afraid to die on the treadmill again! SCROLL DOWN TO VIEW THE VIDEO!
MAKE THE CHOICE NOW AND KNOW YOU HAVE AN AFFECT ON WHAT HAPPENS....MOVE YOUR UNIVERSE
AND.....
Remember.............
"Always Do The Things You Think You Can't"
If I can be of assistance to you with your health and fitness goals please let me know. We have some great tools available online that will make you succeed.
Log Onto our website for more details! www.TriValleyBootCamp.com
Find out more about our FREE BOOT CAMPS!
ENJOY THE VIDEO!
This year there are three Friday the 13th and it hasn't happened since 1998 and it won't happen again until 2015. Not that I really care about that, because anyone who knows me knows I don't, let's just think about this for a moment and see how you can turn things into a moment of success for you in your everyday life.
I watch a powerful video pretty much each day and each time I do I get all inspired and ready to go all over again. I have never really told anyone about the video but I am sure many many of you out there have already viewed it. Well for those that haven't I recommend you DO NOT pass up the opportunity.
Throughout my journey of life I have come across some great opportunities and have tried to make the right choices. But as we all know sometimes there are those choices that put us in a place that after the fact we wish we would have not chosen to make. As I always say, "would have, could have and should have, imply feelings of guilt". You already made the choice, you recognize the results did not put you in a favorable position, now make the choice to change your position.
I am a firm believer that no matter what the excuses or explainations we have for our good or bad choices, "We are who we CHOSE to be". This video confirms that there are others out there that agree that are making powerful choices to change not only themselves but the world around them.
Make a choice TODAY to live your life with the intent to rise again every time you fall and keep moving forward in the moment.
Hope you enjoy the video as much as I do ever day. If nothing else I certainly have no complaints viewing Will Smith's beautiful smile. It's just simply to die for! I will never be afraid to die on the treadmill again! SCROLL DOWN TO VIEW THE VIDEO!
MAKE THE CHOICE NOW AND KNOW YOU HAVE AN AFFECT ON WHAT HAPPENS....MOVE YOUR UNIVERSE
AND.....
Remember.............
"Always Do The Things You Think You Can't"
If I can be of assistance to you with your health and fitness goals please let me know. We have some great tools available online that will make you succeed.
Log Onto our website for more details! www.TriValleyBootCamp.com
Find out more about our FREE BOOT CAMPS!
ENJOY THE VIDEO!
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