The 5 Day Detox is one of my new programs designed to help those who needed it to lose 5 pounds in 5 days, while at the same time improving digestion, energy and hormonal balance. It also stops carb & sugar cravings for most.

The program will take the guess work out of grocery shopping and preparing fat burning meals with the program guide and food combining model included (no supplements needed).

You won’t be hungry or feel weird, but you will become MUCH more balanced- you should feel energized, sleep better, recover faster and no longer have the cravings for carbohydrates and sugar. Not only that, it’s super easy, Healthy, and all natural

The program also includes daily emails from me to support and motivate you throughout the program. I am also available as needed via email to answer your questions.

This has nothing to do with exercise so you can do this anywhere around the world!

Email me @ beshamp@brienshamp.com to get going today.

Here’s what you need…

• 1 cup asparagus, chopped
• 4 large carrots, chopped
• 5 green onions, chopped
• 1 green zucchini
• 1 yellow zucchini
• 1 teaspoon olive oil
• dash of sea salt and pepper
• 4 cups of romaine lettuce, chopped
• 1/2 cup cherry tomatoes, chopped
• 1/4 cup kalamata olives, chopped
• 2 Tablespoon pine nuts, toasted

For the dressing:

• 1 teaspoon olive oil
• 2 Tablespoons lime juice
• 1 Tablespoon agave nectar or honey
• 1 clove garlic, minced
• 1 teaspoon champagne mustard

1. Preheat oven to 425 degrees F. Place the asparagus, carrot, onion and zucchinis in a large bowl, mix well with the olive oil and salt and pepper. Place on a baking sheet and roast for 20 minutes, stirring after the first 10 minutes.
2. Meanwhile place the remaining salad ingredients into a large bowl. In a small bowl combine all of the dressing ingredients and whisk with a fork.
3. Once the veggies are roasted, mix into the salad bowl and toss with the dressing.

Nutritional Analysis: One serving equals: 148.3 calories, 8g fat, 182mg sodium, 20g carbohydrate, 5g fiber, and 5g protein.

Regular sugar consumption will always cause weight gain. In addition to ruining your figure, chronic sugar consumption puts you at risk of numerous health problems.

When you’re in the habit of taking in sugar everyday it’s hard to quit, but once you’ve broken the habit you won’t give sugar a second thought.

Whenever your sweet tooth flares up eat a piece of fresh organic fruit.

I hope you had a great weekend and if you are a Mom, hopefully, you had the opportunity to spend some quality time doing whatever the heck you wanted to do.

Yesterday, my day was filled with family events. I made breakfast for my Mother & Chris and the rest of the family:

• Appetizer: Papaya with blueberries with lime juice
• Main: Scramble with artichokes hearts, feta cheese, tomatoes, spinach, cooked in garlic & butter and gluten free waffles with maple syrup
• Freshly squeezed orange juice

It was a great breakfast, but I couldn’t stop eating the waffles with the maple syrup and the orange juice. I rarely eat these two foods so it was a treat; however, I was absolutely tanked from the meal for hours after. My high energy came back after lunch with a high protein and fat meal: organic salami and cheese with a big salad. If you are new to my nutrition tips, check out Fat Loss Tip #2 & Fat Loss Tip #14 and these will explain why I was tanked from the breakfast and what you can do if you also ate too many carbohydrates over the weekend also.

Remember, the problem is not cheating once in a while. It is cheating and then getting off track with the next meal. Habits are formed quickly, so do not deviate too far from your ideal fuel source (what you need to feel your best).

In this newsletter, you will see an article called “Eat Clean to be Lean” and a Classic Chopped Salad recipe below.

Check it out and let me know what you think.

See my latest articles here: www.BrienShamp.com

Have a great week!

Brien

You’ve heard fitness people refer to ‘eating clean’ but what does that really mean?

The labels on hundreds of different food items proclaim to be ‘healthy’ but can you trust labels? There are so many misconceptions when it comes to what constitutes as clean eating.

What are you eating wrong?

Let’s dispel the myths and outline your simple, straightforward 3-step guide to eating clean and watch as the pounds melt off.

Step One: Steer Clear of Packaged Foods

Your worst enemy in the fight against weight gain is packaged foods. Yes, even those packages that are described as ‘healthy’.

Think of packaged food in these 3 categories:

• Sweets:Cookies, brownies, muffins, cupcakes, donuts, candy and desserts. These packaged items are laced with sugar, toxic chemicals and bad fats, and lack any viable nutrient that your body actually needs. All the empty calories from these items will end up deposited on your waist and hips as stubborn fat.There’s never a good reason to eat these so-called foods.
• Processed Grains:Crackers, breads, cereal, chips, instant oatmeal, most energy bars, and popcorn. This category is tricky because many of the packages are labeled as ‘heart healthy’ or ‘low fat’. The reality is that packaged, processed grains contain sugar and more carbohydrates than you need while striving to lose weight. Like the foods above, most are also irradiated to kill whatever live organisms there may be in the food and to extend shelf life.  And almost every food on a shelf now many contains genetically modified and toxic ingredients.If you have a weight loss goal then stay away from processed grains.
• Whole Grains: Brown rice, wild rice, whole oats, quinoa, sprouted grain pasta, and sprouted grain bread. Here’s a category of packaged foods that you may be able to include in your clean diet. You don’t, however, have a free pass to eat as much of these items as you’d like. Whole grains and gluten free grains may be the rage, and while healthy and acceptable, are very calorie-dense and sugar dense. This means that a little bit goes a long way. Always remember, you can only handle so many carbohydrates (and so much sugar) per meal and per day. See Fat Loss Tip #2- Reduce Your Carbohydrates

Eat whole grains in moderation in order to meet your weight loss goals. For most people I recommend giving them up until they reach their fat and weight loss goals.

Step Two: Fill Up on Fresh Foods

Fresh vegetables and fruits are a huge part of your clean diet.

The nutrients and fiber found in these natural food items are vitally important for your fat and weight loss journey and your overall health.

Eat a variety of fruits and vegetables in all shapes, sizes and colors.

The only ones that you need to limit are vegetables that are high in starch, such as potatoes and corn, and fruits that are very high in sugar, like pineapple and watermelon. Check out Fat Loss Tip #14- Avoid High Glycemic Carbohydrates For 5 Days

Step Three: Get Plenty of Protein & Good Quality Fats

The cornerstone of your clean diet should be organic lean protein & good quality fats.

Great examples are chicken breast, wild salmon, ground turkey, white fish fillet, whole beans, tempeh and eggs.

Protein & “The Good” Fats are what holds your clean eating plan together, for two main reasons.

1. They satiate your hunger, keeping you full and keeping your blood sugar stable. This eliminates false hunger and prevents unnecessary snacking.
2. They help to grow and maintain your muscle mass, which increases your resting metabolism. This means that your body will be naturally leaner.

For faster results, pair your clean eating with a challenging and fun exercise routine.

Call or email today and I’ll get you started on an exercise program that will make your goals a reality.

Your friend & coach,

Brien

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

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, Redwood City Boot Camp, Personal Training & Nutrition

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

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

Tomorrow is the official day we pay tribute to all the Moms. I am grateful to have a wonderful Mother and an amazing Wife that is a Mother to my kids.

As you already know if you have kids, you have plenty on your plate. To balance your own needs, the needs of your kids, your work and often times your husbands’ needs is quite an act. I want to do something for a few Moms out there and here is what I came up with…

I have a Redwood City Boot Camp location that has recently opened (MWF 6-7 am) and there is space for some more committed people. I would like to give 5 deserving Moms a FREE Month for Mother’s Day. I know all Moms are deserving, so it will be tough to pick the top 5 Moms. If you are a Mom, know a Mom in need or you would like your Mom to get the free month, shoot me an email back with a short blurb about why you or another Mom you know should be one of the top 5.

In addition to the Free Month, each of the top 5 Moms will receive my 5 Day Detox Program, which is part of the Hot Mommy Makeover and a 30 Minute Nutrition & Lifestyle Coaching session with me.

The 5 Day Detox is one of my new programs designed to help those who needed it to lose 5 pounds in 5 days, while at the same time improving digestion, energy and hormonal balance. It also stops carb & sugar cravings for most.

Speaking of the Hot Mommy Makeover, I have extended the deadline to sign up until Sunday at midnight, so you can still sign up tomorrow and show up on Monday for the 5 day program.

Have a great day tomorrow.

Your coach & friend,

Brien

P.S. Guys…be good to the Mom’s!

P.S.S. Reply back to this email with some deserving Moms and Mom stories to win the FREE Month for those Moms.

This is the same program my Mom (see photo) used to get ready for her wedding.

If you missed the email here it is again: Hot Mommy Makeover

It’s a 5 day program created to give you or your mom five fun and amazing workouts with a nutrition & lifestyle plan to burn fat and build muscle tone.

• The program includes five workouts and my 5 Day Detox Program designed to take the guess work out of grocery shopping and preparing fat burning meals (no supplements needed).
• You won’t be hungry or feel weird, but you will become MUCH more balanced- you should feel energized, sleep better, recover faster and no longer have the cravings for carbohydrates and sugar. Not only that, it’s super easy, Healthy, and all natural
• My team of coaches and I will also lead you in 5 consecutive “Fat Buster” boot camp workouts held at my Boot Camps in Belmont, Burlingame, Redwood City or Menlo Park.
• This 5 Day Detox program has proven to reduce 5 pounds in 5 days (yeah, the 5 pounds stay off, but that ultimately depends on you).
• The program also includes a boatload of motivation and accountability.
• Best of all the entire program is only $49 which makes for a great gift – even if you get it for yourself  
• And if you want to get a Hot Mommy Makeover program for yourself and one for your mom or friend then just pay $10 more and you can both do the program together.

Pretty sweet deal, right?

I am going to make it even sweeter…

As a BONUS, after you complete all 5 consecutive workouts, I’ll throw in another 2 weeks for FREE if you sign up for one of our on-going monthly programs (So you can continue working on your mommy makeover goals!) *You don’t have to decide on that now.

You can see all the Boot Camp locations & times for next week here: Hot Mommy Makeover

Since the last email we had a good number of people reserve their spot for this program, so if you’re interested in joining us for the 5- day Hot Mommy Makeover program that starts this Monday,
May 14th then simply reply to this email.

Spots are very limited, so don’t wait around and miss out.

Talk soon,

Your friend & coach,

Brien

P.S. The last day to sign up is Saturday @ midnight.

P.S.S. I will give you a personalized photo (on the right) as a souvenir of the program Do you see the resemblance between my Mother & I? It’s been a long day.

P.S.S.S. If you have questions, reply to this email or call me on my cell @ 650-654-4604

I hope you had a great weekend.

Your mama is probably the one person who can just look at you and know how you’re feeling, right?

Moms are something special. I love my mama! See my Mom in the photo on the right on her second special day

And with Mother’s Day coming up on Sunday, May 13th I thought up a really cool program to honor moms.

So if you’re a mom and want to do try something fun and healthy for yourself, or if you just want to do something special for your mom then you’ll want to keep reading this short email.

On Monday, May 14th (the day after Mother’s day) I’m launching the “Hot Mommy Makeover” fitness program. It’s a 5 day program designed to give you or your mom five fun and amazing workouts that are designed to burn fat and build muscle tone.

The program includes five workouts and my 5 day detox program to take the guess work out of grocery shopping and preparing fat burning meals (no supplements needed). This 5 day detox program has proven to reduce 5 pounds in 5 days (yeah, the 5 pounds stay off, but that ultimately depends on you). The program also includes a boatload of motivation and accountability.

The “Hot Mommy Makeover” fitness program starts next Monday, May 14th at the following locations:

Community Street Jam in Redwood City-Redwood City Boot Camp-Redwood City Boot Camp
849 Veterans Blvd
6:00-7:00 am: Monday, Wednesday & Friday

San Mateo Gymnastics in Belmont-Belmont Boot Camp
1306 Elmer Street
7:10-8:00 am: Monday, Tuesday, Wednesday & Friday (6:00-6:50 am – SOLD OUT)

Twin Pines Park @ The Meadow in Belmont -Belmont Boot Camp *Starting May 14th
30 Twin Pines Lane
9:30-10:20 am: Monday, Wednesday & Friday. *Baby Sitting Opportunity for $5

Accel Gymnastics in Burlingame-Burlingame Boot Camp
888 Hinckley Road
6:00-7:00 am & 7:10-8:10 am: Monday, Wednesday & Friday

Arrillaga Family Gymnasium in Menlo Park-Menlo Fit Boot Camp
600 Alma Street
6:00-6:50 am, 7:00-7:50 am, 8:00 – 8:50 am and 9:00-9:50 am: Monday, Tuesday, Wednesday, Thursday & Friday.

Monday, Wednesday and Friday will be total body workouts designed to maximize calorie expenditure both during and after the workout.

Special Workouts for the Week:

Burlingame Location: 6:00 am & 7:10 am on Tuesday & Thursday- Crystal Springs or the Bay Trail near Elephant Bar (more info after sign up)

Redwood City Location: 6:00 am on Tuesday-Meet at San Mateo Gymnastics in Belmont & 6:00 on Thursday- Waterdog Lake *Belmont Boot Camp welcome

Belmont Location: 9:30 am on Tuesday and 7:10 am & 9:30 am on Thursday- Waterdog Lake

Menlo Park Location: All classes on-site

*All current members can join in next week at the additional classes at no extra cost. I will even give you the 5 Day Detox For FREE (Please do not email or call me to sign up for this program- I will not accept your money You can email me to request the 5 day plan.

Best of all the entire program is only $49 which makes for a great gift – even if you get it for yourself

And if you want to get a Hot Mommy Makeover program for yourself and one for your mom then just pay $10 more and you can both do the program together.

That’s a really good deal, right?

Like I said, the Hot Mommy Makeover program starts next week on Monday, May 14th and I only have room for 17 people on this program.

If you think this is right for you (and I’m guessing it is) then just reply to this email and we’ll reserve one of
the 17 spots for you.

Committed to your health & fitness success,

Your friend & coach,

Brien

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

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, Redwood City Boot Camp, Personal Training & Nutrition

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

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

Redwood City Personal Trainer Workout 5/4/12-   Crazy-8 Body Weight Fat Loss Circuit

Warm-Up & Preparation (15 minutes) *Go over WOD Exercises below Here