Here’s what you need:

• 2 large unripe plantains
• olive oil
• juice from 1/2 a lemon
• freshly ground sea salt

1. Preheat the oven to 350 degrees F. Lightly grease 2 large baking sheets with olive oil.
2. Peel the plantains and slice thinly on a diagonal. In a medium bowl toss the plantains with some olive oil, the juice from 1/2 a lemon and a generous sprinkle of salt.
3. Arrange in a single layer on the prepared baking sheets. Bake for 30 minutes, or until golden and crisp.

Nutritional Analysis: One serving equals: 110 calories, 2g fat, 133mg sodium, 22g carbohydrate, 2g fiber, and 1g protein

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.

The cure for your junk food craving is simple…If you don’t eat junk, you won’t crave junk.

Decide right here and now that junk food is not worth eating. It makes you gain weight, damages your health, spoils your complexion and causes you to eat far more calories than you need.

While the first couple of weeks will be hard, soon you won’t give junk food a second thought.

A few ways to make this process less painful are:

• Eat every 2-3 hours to stabilize your blood sugar levels. A low blood sugar will generally lead to cravings for more sugar.
• Never go hungry. If you are not hungry, you will make better decisions and not act on impulse.
• Eat good fats like coconut based products, nuts & seeds, avocado, olive oil, flax oil, etc. Fats make you feel satisfied unlike sugar.
• Try gymnema- this is a great herb that reduces carb cravings.

Remember: If you don’t eat junk, you won’t crave junk.

Happy Monday!

I hope all of you Father’s out there had a great Father’s Day!

We have our first on-line farmers market delivery in Belmont this Tuesday and every Tuesday thereafter, if we can get 20 people to consistently order. Please order by Sunday at mid-night for a Tuesday delivery. Order your locally grown, organic food on-line and pick it up between 1-2 pm or 5-7 pm in Belmont. It will be ready to go in a bag with your name on it. For more–> Farmigo

The Trail Run & Hike Group will meet next Saturday, June 22nd (7:00 am) at the Cross Country Trail off Ralston in Belmont: Directions

The group will do between 3-8 miles depending on desire All levels welcome.

See the weekly trail schedule here: Trail Schedule

Each Saturday in June, there will be a Total Body Boot Camp @ 9 am. Members can sign up here for the next class, Saturday, June 22nd–> Sign Up

Non-members can take the Saturday class for $15 (drop in)

In this newsletter, you will see an article called “Replace Your Trigger Foods” and a Crunchy Baked Plantain Chips recipe below.

See my latest articles here: www.BrienShamp.com

Have a great week!

Brien

You may not be taking the time to plan and prepare healthy meals for you, but please do it for your kids.

This is one of the most important things we can do for them and us.

I know it may be hard, as most of us are way to over-committed and over-stressed with our lives, but make this a priority and the whole family will reap the benefits.

Check out this article from my partners at Prograde–> Do NOT Let Your Kids Eat These 4 Foods

And, for the people out there WITHOUT kids, you could also stand to live without these 4 foods:

Do NOT Let Your Kids Eat These 4 Foods

*When you read this article you will see that they recommend low fat milk and wheat flour as replacements for other worse options.

I do not advocate dairy milk unless it is raw and from a trusted source like Organic Pastures.

If you are going to purchase pasteurized dairy, try Straus dairy products given they are high quality and not heated as high as most of the others. This will allow you to digest the milk proteins easier.

For baking, instead of wheat flour use almond flour or coconut flour.

Try Paelobread for a gluten free, grain free bread source.

Here is a another article with some ideas for the kiddos–>

How To Get Your Kids To Eat Veggies and Choose Healthier Options

Your friend & coach,

Brien

PS – Right now you can save BIG TIME money on all Prograde Powders. For a very limited time, you can save 20% off any Prograde Powder in the store by using coupon code POWDER20. This coupon could expire at any time and WILL not come back any time soon.

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Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.

Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, Shamp’s Studio Boot Camps

**************************************************************************

I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.

Thank you for allowing me to help you.

**************************************************************************

Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!

Brien Shamp BS CSCS CMT CHEK NLC II

Personal Trainer, Nutrition and Lifestyle Coach

www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com

650-654-4604

Have you ever experienced this? When the urge to eat something bad comes over so strongly that you feel you have no choice but to give in?

Then, when it’s over, you feel awful that you’ve eaten all those calories and set yourself up for further weight gain. So you’re good for a couple of days until another craving comes over you…and so the cycle repeats.

I’m here to tell you that you hold the power. And it’s not as hard as you think.

Most of us have certain trigger foods that send our diets into a fiery tailspin. The plan is to identify your trigger foods and to replace these with more wholesome, real food substitutions in order to break the cycle.

What’s a Trigger Food?
Trigger foods are foods that when eaten make you crave more of it, or cause you to eat more food in general. These foods are eaten out of habit, not out of hunger. Your trigger food is something you’ve probably said you feel addicted to. Most trigger foods are high calorie, processed and filled with carbs.

You’ll know something is a trigger food when it’s hard for you to stop eating it, even when you feel full.

Replace Your Trigger Foods
When you stop eating your trigger foods, the craving you feel for it gets weaker and weaker. To assist you through this transition use the ideas below to replace your processed trigger food with a healthier, real food option.

Trigger Food #1: Candy
Due to the high concentration of refined sugar, candy is one of the most addictive of trigger foods. If candy is a major part of your life, then start replacing it with unsweetened dried fruit. You’d be surprised how satisfying the natural sweetness of dried fruit can be. Try apples, pears, apricots, figs, and mango.

Trigger Food #2: Salty Snacks
Salty snacks are nearly all processed, refined and packed with simple carbs. Basically it’s the perfect storm for weight gain. Fight the urge to rip open a bag of chips and instead make a batch of Baked Plantain Chips. See the recipe below.

Trigger Food #3: Sweet Drinks
Sodas made with high fructose corn syrup or coffee drinks made with simple syrup have one thing in common: loads of sugar. If drinks like this are part of your daily life, then you know first hand how addicting these can be. Start replacing these high-calorie, high-sugar drinks with zero calorie iced teas. Add a few drops of zero-calorie stevia, made from the stevia plant, for sweetness.

Trigger Food #4: Fried Foods
It’s common to have a weakness for fried foods. There’s something about the texture, taste and fat content of fried foods that sends people into an eating frenzy. To eliminate this temptation, make your own homemade versions of your favorite fried foods by baking and then turning on your oven’s high broil. For example, instead of commercially made French fries, cut a sweet potato into fries, toss with olive oil and bake at 425 degrees F for about 40 minutes, until crispy. The baked versions of your favorite fried foods have considerably fewer calories and you’re less likely to stuff yourself with them.

Trigger Food #5: Baked Treats
Cookies, cakes, donuts, muffins and brownies are serious trigger foods. These are hard to avoid, since they are often shared socially at parties and celebrations. Make your own baked goods at home while replacing flour with almond flour and sugar with a touch of raw honey or stevia in the raw. These ingredient substitutions will make your baking lower in carbs and less addictive. However, keep in mind that baked goods are still baked goods and should be eaten as a treat in moderation.

Eating a healthy diet, free from trigger foods, is one side of the equation when it comes to getting into amazing shape. The other side is consistent, challenging exercise.

I’m here to take care of both in your life. The exercise is the easy part. All you have to do is show up when I tell you and then give it your all for that short amount of time. Easy enough, right?

This small investment of time and energy truly will transform your body and your life. Call or email today to get started on the last exercise program that you’ll ever start, and the one that gets you into your best body ever.

Your friend & coach,

Brien

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Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.

Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Mateo Boot Camp, Shamp’s Studio  Boot Camps

**************************************************************************

I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream  is to coach those who seek my help live their passions with happiness & love.

Thank you for allowing me to help you.

**************************************************************************

Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!

Brien Shamp BS CSCS CMT CHEK NLC II

Personal Trainer, Nutrition and Lifestyle Coach

www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com

650-654-4604

This is a really cool service if you are around the Belmont area on Tuesdays.

You order your organic locally grown food here–> Farmingo and it will be delivered to my Harbor Studio on every Tuesday.

Your food will be delivered in a bag with your name on it. Pick it up between 1-7 and you are off.

No wasted time and you can pick the food you want unlike other delivery services.

Farmers markets are the best place to get almonds given they are unpasteurized. Even Whole Foods pasteurizes almonds these days, which denatures the almonds. Lots of good stuff this time of the year–> Farmingo

Check out the email below if you missed it………………

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Do you want local, organic food?

Do you have trouble making it to the farmers markets or to the store to purchase high quality food for you and your family?

Do you want to support local farmers?

If yes to any of the above, I have a new model that is quick and simple for you.

I am excited to share that I have teamed up with Farmingo.

Here are some details about Farmingo:

• Farmigo Communities are an online subscription program that bring the variety and quality of a farmers market to you via convenient, weekly deliveries. Unlike many similar delivery programs, you have the freedom to customize your order each week to ensure you only get the food you want.

WHAT’S GREAT ABOUT FARMIGO:

• Get affordable organic produce delivered to you, saving trips to the store or farmer’s market
• Eating local gives you fresh, delicious produce harvested within 48 hours of delivery
• Farmigo is a pay as you go on-line system with no long-term commitment required, and your weekly delivery can be easily put on hold at any time
• Your purchases support sustainable small farms and the local economy

HOW IT WORKS:

• Place your order by Sunday night at midnight (June 16th) *Deliveries start Tuesday, June 18
• Farmers harvest and deliver the orders to Brien Shamp’s studio (248A Harbor Blvd, Belmont) each Tuesday afternoon
• Pick up your order on Tuesdays between 1-7pm. The Studio is located between Belmont Cafe and Sanders Automotive. We are all the way in the back on the left side. (GPS will bring you to Harbor only. Go down the alley). Between 5-7 pm, please park on Harbor or next door and walk down the alley.
• This service will be great for boot campers who are taking classes on Tuesdays!

Interested?
• Click here to check it out! And let me know you’re interested by replying to this email.

If you are interested in Farmingo for your community let me know and I will assist you.

Please share this new service with your friends and family by forwarding this email.

Your friend & coach,

Brien

P.S. Please share my educational content with your friends and family and help me reach my goal of 10,000 subscribers.

**************************************************************************

Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.

Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, Shamp’s Studio Boot Camps

**************************************************************************

I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.

Thank you for allowing me to help you.

**************************************************************************

Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!

Brien Shamp BS CSCS CMT CHEK NLC II

Personal Trainer, Nutrition and Lifestyle Coach

www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com

650-654-4604

For information on programs please go to: www.ShampBootCamps.com

www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com

650-654-4604

San Mateo Fat Loss Boot Camp 6/14/13: Strength 8 Fat Loss Circuit

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1.     Plank *Lock shoulders back & down  *3B’s *Educate about core stability needed for success in WOD

2.     Prisoner Cobra Hold *Squeeze shoulder blades *2B’s *Feet on ground

3.     Rocking Supine Chop *Start with arms overhead and begin in seated positionàrock backà*Explode up as if standing up in deck *Close feet *Feet on ground squat *3B’s*Look at abdomen *Tongue on roof of mouth *Educate about deck squats below

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 1 Set (Total Time: 1:30) *Goal is blood flow, not max efforts

1.     Squat with Bear Hug *Hinge from hips *Perform at moderate speed in warm-up *Shoulders back & down *Hinge from hip *2B’s *Educate about #2 below

2.     Push-Ups  *Shoulders back & down *Elbows in *3B’s *Educate about #5 below

3.     One Leg Squat *Alt. sides *Feet together to start *Hinge from hip *2B’s *Educate about #6 below

*Review WOD below during 2^nd round of Phase 2 & 3 above. After 2^nd round of Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

WOD: Perform the following 8 exercises for 8 reps each as fast as possible for 30 minutes. Count number of rounds and challenge campers to do as many as possible with good form. Campers work with a partner or a small group to motivate and coach each other.

Strength 8- The goal of this workout is to test your strength. Load the weight as much as you can tolerate for 8 reps with good form. Perform in any order.

1.    Plate/DB Floor Press-8 *Lock shoulders back & down *Add the weight and make it tough for 8-partner can add manual resistance as needed *Elbows In *2B’s

2.    SB Bear Hug Squat *Hold as much weight as possible for 8 reps with good form *Get as low as possible *2B’s *Hinge from hips

3.   SB/MB Burpees *3B’s *Lock shoulders back & down

4.    Fat Man Rows-8 *Make it tough *Elevate feet as tolerated *Lock shoulders back & down *3B’s *Look at abdomen *Tongue on roof of mouth

5.    Glider Pike Push-Up-8 *Stay Tight *Modify with pike as needed *Lock shoulders back & down *Elbows in *3B’s

6.    One Leg Box Squat-8 each*Get as low as possible with box *Touch butt & go *2B’s *Hinge from hips

7.    Deck Squat with Jump: 8 *Arms start and end overhead *Hinge from hip *Close feet *Use mat to assist as needed- raise mat to make easier *2B’s

8.    Battle Rope Pull & Rotate: 8 each side *Rotate from core *Relax neck *2B’s *Lock shoulders back & down *Partner applies resistance to make it tough to do movement *Switch after 8 each side *Split stance *Strong position for both partners
Circle Time: Cool down & stretch (5 minutes)

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.

Try San Mateo Fat Loss Boot Camp for Only $29 for 3 Sessions: www.ShampsBootCamps.com

Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver *Explain that drawing in the belly, engaging bladder and imprinting the spine into the floor is the key set-up prior to all movements

*Assign groups during the warm-up

Phase 2: Review of 8 core-cardio exercises below and tranision to wod quickly *Keep campers moving while reviewing wod below

Phase 3: None

Alternate the following 8 core-cardio exercises, two at a time for 50s until all 4-5 sets are complete for each pair. Then go to next two movements. Perform in a circuit. Do your best to take 15s to transition between the pair of exercises. Do strength work on perimeter with cardio on the indide of circle.

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1.     TRX Hip Drop (25s each side) *Shoulders back & down – squeeze shoulder blades *3B’s

2.     Jump Rope/Jog in place *Relax heels

3.     Lower Ab Curl w/MB/SB In Btw Knees & Hams *3 B’s *Lift Tailbone Off Ground *Control Down

4.     Jump Rope/Jog in place *Relax heels

5.     Single Leg Bridge with Foot on MB (25s  each side) *Hips up & Level *3B’s

6.     Speed Ladder-Carioca *Alt. sides *Relax heels *3B’s

7.     Swiss Ball Oblique Crunches *3B’s

8.     Speed Ladder-Icky Shuffle (Fwd & Back) *Lead in with a different foot each time *Relax heels *3B’s

Circle Time-Cool Down Stretches: 5 min

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.

Try Belmont Boot Camp Fitness for 3 Sessions for Only $29: www.SFBayBootCamp.com

Your friend & coach,

Brien

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Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.

Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Mateo Boot Camp, Shamp’s Studio  Boot Camps

**************************************************************************

I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream  is to coach those who seek my help live their passions with happiness & love.

Thank you for allowing me to help you.

**************************************************************************

Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!

Brien Shamp BS CSCS CMT CHEK NLC II

Personal Trainer, Nutrition and Lifestyle Coach

www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com

650-654-4604