Get on the Grill

You girls are killing it.  That is all.

doing awesome!

Boot campers are kicking butt and taking names.  I am pumped that all of you are staying consistent and doing the things that we ask in the gym!  I can only hope that you are taking your nutrition as seriously as you are these workouts.... if you are.... you will see some major results in these first 8weeks!  Remember this blog and the main one, plus facebook and all  our other avenues are completely open for questions of any type.  Good luck and God speed my little minions!

And I quote

Our boot camps have officially started another 8 weeks!  Tune into this website for updates, photos and other fun "stuff".

Remember, you guys are only in the gym a limited amount of time.  So, if you want the results that you truly desire, be willing to put in the extra work, the prep time for your nutrition and always, always have a positive attitude about your 8 week journey.  The attitudes in our classes so far have been awesome.  Here is a quote (probably the best quote ever) from one of our new boot camp members, "My legs are so sore that I have been sitting on public toilet seats, because I simply can not hover."  Priceless.  Keep up the hard work guys!

Missing you.

We missed Ash and Brittany tonight but the ladies of 7pm laid the law down in their last workout.  Here is one stat for you: One member of bootcamp tackled the first workout in 9min our very first night in boot camp.  So 8 weeks have gone by, 12 LBS!!! have been shed and she repeated the workout again tonight... It took her 12min.... TO DO IT TWICE!  We have more stories very similar to these in all of our boot camps.  If you wanna know what all the fuss is about, come check us out on a saturday!  Great job ladies!

Monday and Wednesday

Our monday and wednesday boot camp that meets @ 7pm is one workout away from completing 8weeks!  We are super proud of all you ladies!  You met our challenges and exceeded everyone of them!  Congrats!  Get ready to repeat the very first workout you ever tackled!

Last Call for...

Our tuesday and thursday boot camp is ending this thursday with the KKH throwdown workout!  Be ready to lay the smack down on the first workout you attempted!

Huge shout out to all the ladies that dominated the workouts today...  I was very impressed.  Some of the times you guys lay down are inspiring and frankly I am not sure if I could beat them.  I am one proud Papa!

Remember to spread the word about Boot Camp.  The next sign up deadline is the 25th of October.  We will sell out our most popular class times.  However, if you have a group of people, 6 or more, we will be more than happy to hold a class time for you.  Do your friend and family a favor and tell them about boot camp.  It has helped you in 8 weeks, so pay it forward and help someone else!  Keep working hard!  Only a few more workouts to go!

Almost Done!

Well Boot Campers, we are fast approaching the end of our Tuesday-Thursday 8 week boot camp.  Remember, results are earned not guaranteed! 

The workout from the other night included 3/4 of a mile of running, 75 burpees and almost a mile of rowing.  Everyone finished the workout and had enough energy to listen to a small lecture about nutrition.  Very proud of all you guys!  Answer me this: Think you have gotten in better shape?

The entire point of our Boot Camp is this:  Promote an active lifestyle.  We want all of you guys to educate yourselves about nutrition, start making exercise a part of your daily lives and gain mental toughness.  We will continue our boot camps as long as the need is there!  Stay tuned to this Blog for information concerning new dates and times for more boot camps!

The Gym will be closed this Saturday (October the 9th).  We will be at the mighty magnolia triathlon and the USM homecoming game!

Keep pushing!

IF
If you can keep your head when all about you

Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,

But make allowance for their doubting too;

If you can wait and not be tired by waiting,

Or being lied about, don't deal in lies,
Or being hated, don't give way to hating,

And yet don't look too good, nor talk too wise:
If you can dream-and not make dreams your master;

If you can think-and not make thoughts your aim;

If you can meet with Triumph and Disaster

And treat those two imposters just the same;
If you can bear to hear the truth you've spoken

Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build 'em up with worn-out tools:

If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breathe a word about your loss;
If you can force your heart and nerve and sinew

To serve your turn long after they are gone,

And so hold on when there is nothing in you
Except the Will which says to them: "Hold on!"
If you can talk with crowds and keep your virtue,

Or walk with Kings-nor lose the common touch,

If neither foes nor loving friends can hurt you,
If all men count with you, but none too much;
If you can fill the unforgiving minute

With sixty seconds' worth of distance run,

Yours is the Earth and everything that's in it,

And-which is more-you'll be a Man, my son!

Rudyard Kipling

Boy Howdy!

So... our 7am class was... well... MIA today!  Hope to see you guys back in the saddle on tuesday!  Remember, "that peacock has got to fly!"

The workouts, as you can tell, have been ramped up a bit.  I hope you have listened to us concerning our nutritional advice because it will help you succeed/excel during these tougher workouts.  If you continue to eat the exact same as you did before, please do not get mad at us if you do not see any results at all.  All is takes is all you got!  Keep this on your mind for the next few weeks: Results come from hard work.  We have clients ask us all the time, "Whats the secret?  How can I lose 10lbs?  How do I get stronger?  How do I get my first pull up?"  The answer:  Hard Work and Consistency.

Being willing to sacrifice.  Make a change not an excuse.  Be accountable.  Work Hard.  Be Consistent.  Challenge yourself.  The end of boot camp is fast upon us.  Bare down, push hard and be happy about your effort when you finish!  Have a great weekend!

What did you eat today?

Steve: 

This morning at 5:45am i had a protein bar.  Here are the stats: Protein 14gram, carb 7grams, Fat 5 grams
I had a bottle of water with it,  I think.

For Breakfast at 7:30 I had 3 eggs and 2 pieces of turkey bacon... I know I had a full bottle of water with some cran apple flavoring added.

Snack at 10:30am- Paleo Kit which consist of almonds, beef jerky, a few macadamia nuts, and few pecans.  14 pro, 9 carb and 6-8grams of fat.

Lunch: half a chicken breast and half a strip steak mixed in with some onions, black beans and some sweet corn.  All of this was leftovers so prep time was minimal.

Snack: probably a protein bar or just some water, we are usually busy at this time.

Dinner: Kellar said she wanted a grilled chicken salad and i hear her cutting up stuff as we speak. :)

I tend to eat the same way every day unless something crazy happens.  I'll try to post some quick breakfast ideas for all you guys on the go.  Most important thing though... DRINK WATER!  Hope you all have a great day!

Welcome to Graduation says Kanye!

Sorta empty huh?  Thanks for filling us up!

Well boys and girls we have made it through another workout!  I titled this post the way I did, because we are moving on to bigger and badder workouts!  Everyone's performance thus far has been amazing.  We can not begin to tell you how proud we are of you.  I'm aware that usually after a huge accomplishment there is some sort of reward... and harder workouts... well... they don't really constitute or fit the bill for "reward". 

News and Notes:
The warm up we have been using will be changing.  Gotta keep it spicy and new, so be prepared!  This Saturday we will be open early at 9am and closing early at 11am.  Go out and support you southern miss golden eagles.  Versus will have a tent at the game down by the pond.  Feel free to come by and do some pull ups and squat with us... jk.

"The most powerful weapon on earth is the human soul on fire."
-Ferdinand Foch


PS. I would also like to welcome all of MONDAY and WEDNESDAY Boot Campers to the blog!  Feel free to scroll back through some of the post and for the love of pizza somebody leave a comment!

The weekend ahead...

You gotta ask yourself, "How bad do I want it?"  The weekend is fast approaching and along with it come very many temptations.  Will you practice self discipline and stick to your 8 week goal?  Or will you make and excuse and start back over at square one?  Keep putting one foot in front of the other, leave the temptations in the dust and focus on the task at hand.  Week 2 of boot camp is almost complete!  "How bad do you want it?"

What do I eat??

This article is written by Robb Wolf.  You can learn some interesting things from his website: www.robbwolf.com


I am stunned by a few facts:

1-People do not know how to cook in general. Microwave meals and fast food seem to predominate. Sandwiches and other grab-n-go crap are the norm. Food quality matters. You need to learn how to cook. Acknowledge, accept, move on.
2-People are “too busy”. If you are “too busy to cook” you need to reevaluate your life. How much time do you spend watching TV? Be honest and realistic because if you legitimately do not have time to feed yourself correctly you are heading towards serious health problems.
3-People go absolutely fetal if they do not have their bread, rice, pasta and all the other garbage carbs. Inevitably the question arises “how do I cook this?” It is simply a cover for “I want my comfort food”.  If you want results you need to alter what you are doing. I know this seems obvious, but apparently it is not! If you want to keep doing the same old thing join a Globo gym, don’t go (most people don’t) and keep eating what you have been eating. Wasn’t that easy?! Not surprisingly you will continue to get the same results.
4-As day follows night, eating can only follow shopping. You cannot and likely should not eat out all the time. That means you need to stock your pantry and have the vittles on hand to cook nutritious, possibly even tasty meals. Hence the handy guide that follows. You CAN do this. We have clients who are not very bright (not naming names) who do this. They are committed and will not accept failure. If they fall off the pony, they get up, catch the lil’buggar and get back on. If you are not committed to this please step away from the ride, do something else and leave this hour open for someone who will listen, grow and reap the rewards this program can offer. All right, enough finger wagging, here is your shopping guide.

Fruit & Veggies-
Trader Joes has a great selection of frozen berries and
Vegetables. Hit the farmers market and buy what is in season. Avoid bananas and other tropical fruit. Buy local. FoodMax actually has a very good produce section. I think they sell enough volume that they constantly turn the stock over. Many of the supermarkets have anemic looking produce sections…I’d swear I see the same avocado from week to week in one store. Try buying some non-traditional veggies like Napa cabbage and some other goodies. Expand your horizons for crying out loud! That said however you should ALWAYS have the following in the freezer from Trader Joes:
Broccoli, green beans, asparagus, blue berries.

TJ’s has some other frozen veggies that are good but you MUST have these on hand. You can easily throw together a meal with some meat or chicken and a half bag of these veggies. Remember the excuses above of not having enough time? Keep this stuff on hand and you will have no problems. FYI-We make random checks to peoples homes to verify veggie stocks…just kidding, but man we should!

Fresh meat-
Trader Joes is good for grass fed meat. This is your first choice with all varieties of meat. Grass fed is better than organic. Free Range chicken, wild meat if available. Conventional cuts like London broil for beef and pork loin are good options if the organic and or grass fed options are not available. The Chico State farm is an excellent source but they are only open Thursday and Friday so plan ahead. Costco has good prices and good quality. Stock up! People tend to make bad food choices when they run out. Don’t be on of “those” people.
Vegetarian? Find another trainer, I will not work with you. You won’t make progress and all we will do is argue. Someone else can take your money and watch you not make progress.


Fish and shellfish-
S & S-is the place locally.

Trader Joes (No, I do not have stock in them) has a good selection of frozen fish and shellfish. They also have a canned Wild Alaskan Salmon. Great stuff for salads. When you buy any type of salmon make sure it is WILD. “Fresh” does not mean wild. They also carry a mild sardine called “Bella Olhao”.  I cannot stand other sardines. These are actually pretty darn yummy. Again great for salads, just pour in the olive oil they are packed in.


Raleys- They are another good seafood option. They carry some less popular fish like mackerel that are pretty strong tasting but amazingly nutritious. BBQ mackerel outside or your house will smell like fish for a year. Raleys on east ave. is pretty good. Notre Dame…not nearly as good.

Eggs- Omega-3 enriched only. Costco has a great deal on these and they are top quality. Trader Joes is even better! Any major supermarket carries these however.

Store Interior:
Coconut milk- If you like curries this is a great carrier. Safeway and Raleys carry a Thai brand “ Chakoh”.  No idea on the pronunciation. The two Asian food stores in town carry this one as well. Just a personal favorite but any coconut is good coconut milk.

olive oil- Pacific Sun or one of the other top shelf brands will lighten your pocketbook a bunch but they are amazing. You get what you pay for with olive oils. Trader Joes has a good base model that is ~$7.99/liter. This is a good day-to-day olive oil.

Tomato paste/sauce Trader Joes to the rescue again. They have a canned marinara called “Sugo di Pomodoro”. You can pour this over any meat/veggie dish and LOVE it.

Spices- The more the better. If you do not know how to cook, learn. We have a DVD in the works. Google specific recipes, look for examples on youtube. If you MUST watch television then watch the food network…unless Battle Star Galactica is on. You MUST watch BSG.

Green tea-Any
Coffee- Raleys carries an espresso called “Café La Llave”. Buy a stovetop espresso maker from Pete’s coffee and prepare to get wired.

All Items listed below can be found at either Trader Joes, the Farmers Market or S&S produce.

seeds
nuts (raw, but not cashews or peanuts)
nut butters
organic fruit and vegetables
unsweetened coconut flakes
nut flours (almond, pecan, and chestnut)

Based on the shopping list you could probably figure out what you are supposed to eat…here is a hint: it’s not bread, rice, pasta nor potatoes. What IS on the menu? Glad you asked:

Protein - Every Meal:
Chicken – 3-4oz
Beef – 3-4 oz
Fish – 3-4 oz
Eggs – 2-3 whole eggs

Now…I’m assuming you are pretty sharp but oddly enough a few things seem to slip by people…repeatedly. When I say “every meal” I in fact mean EVERY BLESSED MEAL. This is especially critical if you are trying to lose body fat. Another frequently confused point is the topic of “protein”. If you are fighting for survival in a 3rd world country then yes, beans and rice count as protein. At NorCal S&C it most assuredly DOES NOT. You need chicken, beef, fish, pork lamb, turkey…are you picking up what I’m putting down? If you think beans, nuts or Tofu count as protein please re-read the vegetarian clause above and follow those directions appropriately.

Vegetables - Every Meal:
Vegetables – all varieties…as much as you want, especially:
Broccoli
Spinach
Kale
Cabbage
Asparagus
Onions
Tomatoes

Newsflash-More vegetables exist than those listed above, you may eat those…unless they appear on the “no-no” list below.

Fat - Every meal:
Nuts: raw or LIGHTLY roasted and preferably unsalted – small handful
Almonds
Cashews
Pecans
Walnuts
NO PEANUTS

Avocado – ½ of medium sized one
Olive Oil – use as salad dressing – 1-2 Tbs.

Newsflash 2- Fat does not make you fat. We recommend a moderate to low carb diet. It is healthy and effective. Ask questions, check blood lipids but for crying out loud, just do this stuff for a month! Do you see ANY processed food in this? Any sugar? Trans fats? No, no and no. It’s whole, natural foods and you will thrive on it.


Fruit – Occasionally, always with protein!

In order of preference:
all berries
melons
oranges
grapefruit
tangerines
apples

Eat what is in season and local.


Coffee – Espresso or Americano’s only – preferably black  - no sugar or artificial sweeteners!

ABSOLUTELY NOT!

All flour products (bread/cake/cookies/scones/tortillas/pastries etc.)
All sugars
No Jamba juice! – too much sugar!
No Dairy (cheese/milk/butter/cottage cheese, etc)
No Mochas, No Latte, No Frappaccino’s
No Artificial Sweeteners
No potatoes, corn beans or other starchy vegetables
Now…similar to the admonition to “eat this at every meal” the “absolutely not” category means….don’t eat it! You have a month of introduction in which we will help you get your insulin levels normalized, clean up your digestive health and likely a whole slew of other considerations, all while losing fat and feeling better.

After a month you can tinker with re-introducing some of the banned foods, but you need to know that non-compliance in the first month is grounds for termination. No messing around. I have limited time and love what I do and I WILL NOT waste my efforts on someone who cannot hang in at least a month. Like I said previously, there are a slew of trainers who are fine with taking your money and allowing you to continue along with bad nutrition. Not me. You will get results; you will feel and look better. Why? Because you followed these guidelines and reaped the benefits from sound training and nutrition.

Congrats!

Boys and Girls you did it!  You have made it through one week of Boot Camp!  Only 7 more weeks to go!  Keep a positive attitude each and every session and help each other be accountable during the time you are not at Boot Camp!

Reminder: The gym will be open for you guys on saturday @10am!  Bring a friend!

All of the area schools are back in session!  Are you ready to take your fitness to a new level now that the kids are back in school?


DIET:
There are three Macro nutrients:  Protein, Carb and Fat.  Which macro nutrient is found all over the American diet?  Carbohydrate!  We want all of you guys to get the majority, if not all of your carbs from green leafy vegetables and fruit.  Protein needs to come from lean meats, and fat from nuts, seeds and oils.

So how much of each do I need?  Well that can vary from person to person.  Just to give a rough ball park estimation for each person in BC:  21grams of protein, 27 grams of carbs and 5 grams of fat per meal.  Shoot for 3 meals a day and 2 small snacks in between those meals. 

So, 65-70 grams of pro for the whole day, 85-90 grams of carbs a day, and 15-17 grams of fat a day.  The snacks need to be: 7 grams of pro, 9 grams of carb. and 2 grams of fat.

I hope this helps.  Stick to green veggies, lean meats and fruit.  BE A REBEL!

Welcome

Hey guys and girls!  Welcome to the Muscle Palace Boot Camp Blog!

This blog will contain pictures of you guys in action, some motivational quotes and some helpful recipe ideas or take out ideas here in the hattiesburg area!

Thank you for choosing our boot camp!  We'll make sure you won't regret it.