Brien Shamp, nominated one of the Top 10 Personal Trainers of 2011 will help you get lean, sexy and Fit!
"Lose Up To 21 Pounds in 21 Days and Feel Better Than Ever with Our Comprehensive Nutrition, Lifestyle and Exercise Programs!"
Group Personal Training Burlingame Boot Camp 4/18/14: Friday Night 6 Station Fat Loss Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phases 2
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Supine Double Crunch *Keep 3 B’s (Engage belly, butt & bladder) *Educate here about core stability *Lift knees while crunching *Avoid grabbing neck *Tongue on roof of mouth http://www.youtube.com/watch?v=EfJZQw8aAAk&feature=relmfu
2. Rocking Bridge (Hold 5s) *Full ROM *2B’s *Squeeze shoulder blades at top *Change hand position to make easier on shoulder and wrists
3. Supine Trunk Rotation *Start in supine position with arms to the sides anchoring upper body *Rotate knees to right and left *Extend legs to make harder *3B’s
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own. (more…)
SHAMP'S BOOT CAMP TESTIMONIALS
"I always thought I was living a healthy lifestyle, until I met Brien"
I always thought I was living a healthy lifestyle, until I met Brien. The boot camp is not just an exercise program, it's a holistic approach that inspires you to achieve a healthier lifestyle with different types of program to fit your needs.
Recently I have come to terms with the realization that sugar was the drug of choice I used to deal with my anxieties. During the program, instead of turning to sugar, I began to break the habit one day at a time by becoming mindful about my feelings behind the cravings. I would ask myself the questions: What do I need right now? What am I really hungry for at this moment, food or love? Am I anxious, afraid, sad, hurt? Do I need to connect with others? Reflecting on the answers would help me to feed my real hunger and not numb myself from reality. In addition to consistently attending boot camp, as alternatives to giving into my cravings, I also included other healthy activities in my daily life, such as reading a good book, going for a walk, talking with others, deep breathing, working on projects, etc. As suggested by Brien, I gradually added more protein, low acid fruit, and more vegetables into my diet, and significantly decreased starchy food, dairy products, high glycemic index food and finally... sugar.
Keeping the bad stuff out and adding the good stuff in was helpful, but not enough. Having outside support system was crucial to help me change my old unhealthy patterns. Brien's support and education through his emails and tips also helped me to keep focused on my goals. I felt as if Brien was on my shoulder guiding me on how to live a better and healthier life.
One of the biggest rewards of this program, besides working on becoming a healthier woman, was to watch my family being positively affected by my choices. The more I introduced nutrition education from Brien's teachings, and added more healthy meals to my family, the more my husband shed some pounds, and the more my 16 and 13 year old boys began choosing more salads, vegetables, fruit, smoothies, protein... and becoming more conscious about their own health choices. That was gratifying!
"The positive energy I have within, is so amazing and wonderful."
Brien, I have to say, I am so happy I have joined your program. Boot Camp is tough, sweat and tears... of feeling so good and strong. The positive energy I have within, is so amazing and wonderful. It's exactly what I needed. I must say, I truly need to thank my friend for telling me about the program. She invited me to come and told me I would absolutely love it! She is a smart friend!.
"I have lost a total of 46 pounds so far and have felt more in tune with my eating habits"
I have been a client of Brien's since February of 2011. Before working with Brien, I was at an all time low with my poor eating and workout habits. I needed a change and wanted to try something new. I received a newsletter from Brien and knew that was the sign I needed. What was supposed to be a two week bootcamp trial turned into nearly one year of workout/training group sessions. I have lost a total of 46 pounds so far and have felt more in tune with my eating habits that I have been in my whole life. I attribute a huge amount of my success to Brien's comprehensive program of a strong nutrition and fitness model. His constant enthusiasm, energy, and supportive demeanor have inspired and continue to inspire and motivate me to reach my best potential every day.
"Class is never the same so I am always motivated to come back again and again."
"What I enjoy most about Brien's boot camp is that I am constantly challenged. We get a variety of types of exercises and class is never the same so I am always motivated to come back again and again. We work many different muscle groups and I have found that my core is stronger than ever! Also, my posture has improved dramatically over the years since working out with Brien.
He has also taught me how to incorporate a better eating plan. I have learned that smaller, more frequent eating increases my metabolism and provides more energy throughout the day. I am probably in better shape now than I was in my 30's!
Thanks Brien and keep dishing it out, I CAN TAKE IT!!".
10 DAY DETOX TESTIMONIALS
"Gini Lost 6 Pounds, Improved Sleep, Felt Less Bloated and Reduced Cravings in Only 10 Days!"
"I heard good things about the 10 Day Detox and wanted to check it out for myself. I found the program easier to follow than other detoxes I've done in the past. I was surprised not to have any cravings. The shakes, fruits and veggies really filled me up and I chugged lots of water!! Brien's daily emails were a major factor with all the encouragements, reminders and tips - extremely helpful! Before the detox I felt really bloated (I'll spare you the other details). I wasn't sleeping well and woke up feeling very tired and unmotivated. I'm elated to say that the last few morning post detox I've woken up feeling rested and refreshed. I lost 6lbs with the program and that really motivates me to make better food choices! I recommend the 10 Day Detox because it really works! Don't take my word for it, check it out yourself, you'll be glad you did!".
"I would definitely do this detox again."
"I would definitely do this detox again. I was in a rut and eating all kinds of processed and fast foods and I felt slow and sluggish. My body responded well to the change in foods, and I noticed a change in energy even without caffeine. I've continued to stick to a lot of the approved foods listed in the detox paperwork with animal protein! ".
"I lost five pounds, but what I am enjoying most is a sustained energy and mood throughout my days"
Like many others, I signed-up to do the 10 Day Detox Program to drop a few pounds and rid my waistline of the guilt of the holidays.
What resulted was much more significant than what I anticipated. In fact, I enjoyed the program so thoroughly that I've pretty much just continued to sustain my diet of fruits, vegetables and nuts, etc. ever since. And I haven't had any caffeine. Sure, the first night I had a caffeine headache to power through, but other than that, I have felt rather awesome. I really liked the shake- in fact, very rarely did I see a need to blend it with anything but water in the supplied "blender cup." The diet was easy to follow and now I even have a renewed love for brussel sprouts!
I lost five pounds, but what I am enjoying most is a sustained energy and mood throughout my days. As a 40 year-old working mom, that's a benefit for everyone!
As I slowly start to introduce items back into my diet, I am highly aware of how they make me feel and am noting that for long-term diet adjustments. And the cravings for the high sugar fix of days past have lessened significantly.
Thanks for the program, Brien! I look foward to the next challenge!.
"Rob lost 11 lbs in 10 days, felt more alive, improved sleep, reduced bloating and back pain was almost non existent"
Ten days was no walk in the park, considering I started my 10 day program right when I had to travel to Philadelphia for a week due to work meetings. I packed all of my supplements, provided by Brien for this program and a little shaker so I can make my own shakes from the hotel.
Well, I stayed the course and only ate vegetables, salads, drank a lot of water, took my supplements and my shake every day! Brien's emails of encouragement and what I needed to take or do each day helped me to stay the course and to stay positive! He was dead on with his predictions and for the first 3 days, I had my typical cravings. Some old ailments came back that I haven't had for years and I was thinking that I wasn't going to make it. Come day 4, things changed for the better! I had a new sense of energy, my sleep patterns were better (remember, I was in a different time zone as well!) and I was losing a bit of weight.
By the end of this program, I ended up breaking my plateau and weighed in at 178lbs. A weight loss of about 11 lbs in just 10 days but more importantly, I no longer had those symptoms that had been plaguing me for years. I felt more alive, no longer lethargic throughout the day. My sleep patterns had improved and I no longer had that bloated feeling. That week following my detox, I went in to see my Chiropractor and he was in amazement as to how loose I was and my back pain was almost non existent. A huge improvement in comparison to when I had last seen him!.
21 DAY DETOX TESTIMONIALS
"I am much more fit and in control of my health."
"Brien is a fantastic nutrition and lifestyle coach, and I would highly recommend him to anyone looking to change any aspect about their health. He will work with you to get the results you desire until you get them, and then he will provide you support and information to help you maintain your new lifestyle. I went to Brien for the first time June 2009. Then, my entire goal was to lose weight and Brien helped me do that - immediately. I did his 21 Day Detox program and I lost a decent amount of weight, and body fat, in the 21 day process. Additionally, I started to feel more energetic and much healthier. Since then I have been working with Brien. I am much more fit and in control of my health. My goals changed from trying to lose weight, to trying to live a healthier lifestyle. Brien helps me all the time with products, workouts, food questions - you name it. I wouldnt have been successful with this without his support. I recommend him without hesitation to anyone interested in changing their lifestyle in a positive way.".
"I had more energy than I ever had on caffeine."
"The 21 day modified Detox was just what I needed to get myself back into gear. I had my second baby 4 months ago. It wasn't as easy this time to bounce back into shape and get my energy back. I am amazed at how much better I look and feel in just 21 days. I was unable to take any of the Detox supplements due to breastfeeding. Just by incorporating the clean diet, I dropped 7 pounds (4 of which were fat weight), 2 % body fat, and reduced my toxicity levels. After the first couple of days, I felt amazing. I had more energy than I ever had on caffeine. My husband, who was skeptical of the Detox at first, now wants to continue eating the way we did on the cleanse. We are both committed to doing this 2 times a year to ensure we continue to improve and keep up optimal health.".