Brundage Boot Camp (the ongoing story)

If you are 100%serious then I need you on my fat loss team

2011-10-25T10:43:00.001-07:00

If you are serious about fat loss then I need you on my fat loss team

http://livingsocial.com/cities/123/deals/101623-month-long-weight-loss-programClick this link to recieve 97% off this program

Have you reached that crucial point?

Enough to say I am fat and unhappy on national TV?Apparently thousands of people do because the Biggest Loser TV showgets thousands of requests asking them for help with losing weight.

These people have reached a crucial point in their life where it islife or death. They know that if they don't take action now thentheir life may end much sooner than anticipated. This will effect their families, possibly kids and friends.I am writing you to ask if you have reached that crucial point in your life yet where you have realized that you HAVE to lose weight and change your habits.Not only to save your own life, but to not ruin others lives that are close to you and who would hate to see you leave this world.

I know that sounds grim, but heart attacks used to be only for menover 50 and women over 60. Now men are having heart attacks in their 30's and women in their 40's. Don't think you are exempt from this? It is happening to those that don't appear to be outof shape on the outside, but on the inside they are a mess due their eating habits I was reading some applications for our brundage boot camp and some are very touching and sad. Most of the applicants have reached that crucial point in their life and realize that it is life or death. So my question to you is: Have you reached that crucial point? You know what scratch that question and here is a statement instead.

Don't wait until you reach that crucial point because it might betoo late.Take action nowlet's get 100%serious about fat loss and being healthy

http://livingsocial.com/cities/123/deals/101623-month-long-weight-loss-program

Click this link and take advantage of this deal

The Truth About Bacon

2011-04-18T07:00:00.000-07:00

The TRUTH About Bacon By Cassandra Forsythe-Pribanic, PhD, RD When people today think of bacon, they think of clogged arteries, love handles and sin. They also think of Homer Simpson… That’s right: eating bacon means that you’re destined for heart disease, a fat belly and a lifetime in Satan’s dungeon-Doh! But, thinking this way is a terrible misconception. In truth, bacon is a very good addition to your diet and should be something enjoyed more often than you endulge in pancakes and syrup or crepes with brown sugar.Pancakes and syrup may look good to some people, but it is not good for you at all…Bacon is not an unhealthy food when choosen correctly. By reading this article your’re going to learn why and how to properly add bacon to your diet, and you’re going to start doing it now. What Is Bacon? Bacon is a cured meat (a natural way to prevent the meat from spoiling by way of salt, and often nitrites) that traditionally comes from a pig. It consists of both the meat of the pig, plus the fat (known as lard). Bacon usually comes from either the belly of the pig, the back or the sides. The amount of fat (lard) in bacon depends on how fat the pig is, with the belly usually being fattier than the back, especially in America. Today, you can also find bacon made from turkey, but if you actually spent time reading the label of turkey bacon, you’d see it contains a laundry list of ingredients, many of which are not good for you such as hydrolyzed corn gluten, soy protein, wheat gluten, disodium inosintae, silicon dioxide and nitrites. Europeans Have It Right All over Germany, pork reigns supreme. From bacon to sausage to lard, no parts of the pig are left unused. And, if you take a good look at traditional Germans, you will notice that they are not as overweight as Americans, nor suffer the same incidences of chronic disease. A traditional German plate Unlike modern-day Americans, Europeans use lard for most of their baking and cooking. Previously in the US, we also use to incorporate a lot of lard into our daily diets, but with the notion (from our government) that pig fat is too “saturated” and unhealthy, we shifted to the use of hydrogenated plant oils (aka., vegetable shortening ) which actually made us sicker, fatter and more diseased. Why Bacon is Better To understand why bacon, and the fat it’s rich in (lard) is a healthy choice for us to use in our diets along with other beneficials fats and proteins, let’s look at the nutritional science of this food. If we take 1 tablespoon of pure lard, we see that is consists of an even balance of saturated and monounsaturated fatty acids, with some polyunsaturates and cholesterol (all animal fats contain cholesterol), but no trans fats. Specifically, it contains*: • 5.9 grams of saturated fatty acids• 6.4 grams monounsaturated fatty acids• 2 grams polyunsaturated fatty acids (mostly omega-6)• 14 mg cholesterol*anaylsis from Mass Spectrometry at Univeristy of Alberta, 2003If you compare lard to vegetable shortening, you get**: • 3.8 grams saturated fatty acids• 6.7 grams monounsaturated fatty acids• 3.9 grams polyunsaturated fatty acids (mostly omega-6)• 2 grams trans fatty acids (man-made)• 0 mg cholesterol**anaylsis from ESHA Food ProcessorWhat’s most frightening, is the trans fats found in this man-made, fake lard substitute – trans fats have now been linked directly to heart disease morbidity and mortality, and there is a strong move to rid our shelves of this dangerous fat as soon as possible. Saturated Fat is Not Bad Some people still think saturated fats are evil, and as a result have banned bacon from their homes. However, fatty acid experts today emphasize that saturated fat from natural sources like meats, dairy, and tropical oils (coconut, palm) are not detrimental for our health, but instead much better than the polyunsaturated and hydrogenated substitutes we’ve been recently using. Sure, maybe it’s confusing to try and tell yourself that saturated fat isn’t bad like we once thought. However, it’s important that you realize that we were fed lies and deception that only made us fatter, sicker and more unhealthy. We need to change this way of thinking. The bottom line is that saturated fats, like that found in bacon CAN and SHOULD fit into a healthy diet –a diet low in sugar, processed carbohydrates, and synthetic chemicals, but high in fresh low-pesticide vegetables, organic meats and fish, and nuts and seeds.Essential Omega-6 and Omega-3 Balance What about the omega-6 fats in bacon? Some people feel that bacon and other foods containing omega-6 polyunsaturated fats should be minimized, and a focus placed on omega-3 fats such as fish, flax and certain nuts - which is both true and untrue. It is correct that we should try to keep a fairly close balance between the omega-6 fats (found in most meats and some nuts and seeds) and the omega-3 fats, but we can’t completely eliminate omega-6s in favor of omega-3s. Not only is it almost impossible, unless you eat completely fat-free meats and avoid all nuts and oils, but your body needs omega-6s because they are ESSENTIAL – meaning necessary for proper metabolic and physiologic function.It’s more important to maintain a healthy ratio of omega-6 fats found in foods like bacon, with omega-3 fats found in DHA-enriched eggs and omega-3 rich fish. For example, a great breakfast combination would be a few slices of bacon with omega-3 DHA eggs topped with organic salsa and avocado. Delishious and nutritious! The Science of Bacon Fat In 2003, I conducted a research study at the University of Alberta looking at the effects of a high bacon fat diet compared to a high palm oil diet on the cholesterol synthesis and inflammation profiles of ten healthy men. I cooked all the food for these guys every day, so all they ate was what I gave them. They ate things like: • (BLLTs) Bacon, Lettuce, Lard and Tomato sandwiches• Hash Browns cooked in lard• Bacon and Egg Omletes cooked in lard (To say I smelled like bacon all the time was a compliment…) After 6 weeks on each diet, their blood was analyzed for cholesterol synthesis rates, cholesterol and triglyceride concentrations, and markers of inflammation. What was found was that the high lard diet compared to the high palm oil diet produced significantly lower total cholesterol, and total-cholesterol/HDL cholesterol levels, with slightly lower LDL-cholesterol and inflammatory marker levels. What this means is that fat from lard may be less cholesterolemic and inflammatory than fat from palm oil. This does not mean that palm oil is a bad fat, but instead suggests that lard may be better when consumed often. Choosing Healthy Bacon Now that you know that the fat in bacon is not bad for you, or harmful for your health, don’t immediately go out and purchase bacon and eat it everyday. First, you need to look for bacon that is nitrite-free. Nitrite (sodium nitrite) is a preservative used in bacon to not only prevent spoilage, but also keep bacon a nice red color. However, nitrite is also a known carcinogen and is related to increased risk and incidences of cancer. So, if you do decide to choose bacon to help you either stick to a lower-carbohydrate diet, or just eat instead of toast and jam, make sure you choose wisely – natural nitrite free bacon is the best. With bacon, you don’t have to worry about the pig being full of artifical or natural hormones, because these are not allowed to be used on pigs. Eat a Better Breakfast Now you know that bacon is a good breakfast food - but it can also be used to enhance the taste of your favorite salads for lunch, or as a side dish at dinner.No matter what you choose to do with your diet, bacon or not, remember that bacon is not bad for you, and will not ruin your health. Also, when eaten in the context of a low-sugar, unprocessed diet, it will not make your belly look like a pig’s. Cute!

Go to fatforfood.com and ask for more information

Success is all in your head

2011-03-10T08:48:00.000-08:00

The more you want the more you have to do. The more you get the more you have to do to get more. We don’t skip the work we do the work Matt B

Success Is All In Your Head

“They conquer who believe they can” - Emerson

We spend a lot of our time in Brundage Bootcamp on the personal development resulting from working the most important area of the Bootcamper for performance: the mind. Today delivers 5 steps on how to take a look at the ceilings you may currently have created for yourself and how to smash through them to another level in your physical and emotional abilities.

Step 1 Accept Responsibility

“Man is what he believes”
~ Anton Chekov

“Whether you think you can or think you can’t…You are Right!” That famous saying by auto pioneer Henry Ford has been one that I have used again and again in my training over the years. The recruits that I train have adopted many of the motivational sayings I have given them into their daily jargon. From “Do more until it get’s easy and when it get’s easy do more,” and “Be strong,” to “If it is to be it is up to me,” the recruits are now constantly bombarding me, their peers and family members with these statements when they are appropriate. Not only is this a good sign that they are listening and learning during their training, but these constant reminders are also improving their character as human beings. For a while I wasn’t sure if this was possible, but now I know that it is. Everyone is in the process of an evolution. Which direction and the pace of that evolution are up to each individual. Only you can choose how you think and how you will behave. As Victor Frankl stated, “...Everything can be taken from a man but one thing; the last of the human freedoms—to choose one's attitude in any given set of circumstances, to choose one's own way.” According to this, you must first accept responsibility that you are the only one in control of your destiny. Once you realize this and hold yourself to a higher standard, you are primed to make instant improvement both physically and mentally.

Step 2 Adjust Your Current Standards

“There is nothing either good or bad, but thinking makes it so.”
~ William Shakespeare

The word “standard” is a very powerful concept in terms of training and behavior outside of training. Everything you perform has some sort of standard, or perception, attached to it. When many bootcamp recruits come in to train for the first few sessions their standards and perceptions are and should be radically different than a number of sessions later. Even though this is interesting, it is far more important to see that the difference in perceptions of these recruits were all in their own minds. So, what I have found in training individuals over the years at the highest level is that changing their perceptions about their standards should be the next step toward improving their physical and mental performance once they have accepted responsibility that they are in control.

One of my most often used sayings to my recruits over the last 10 years has been “If it is easy to do, it is also easy not to do!” What I mean is that anything you choose not to do because you think it is difficult is simply difficult because of the perception that you have created. As an example, I always ask new recruits I am working with if they think that eating right all the time is hard to do. Every one of them always answers that it is difficult. My job is to change their perception and show them that it is not any harder to buy and eat the right food than it is to buy and eat the wrong food. That action is actually just as easy. Once a recruit is made to realize this, they instantly begin to hold themselves to a higher standard and see the act of eating well as much easier. You see, by creating in our minds that things are or may be difficult, we instantly build in excuses why we don’t have to do them. This can be looked at as lowering our standards or simply as copping out.

Now, the idea of eating right versus eating wrong is pretty simple example for a recruit to make a quick shift in the way they perceive something. However, when it comes to the intensity of a workout, whether in terms of the amount of weight or the overall level of exertion, this is something that takes much more time to raise the standard. When we start with many new recruits, they usually have very little or no weight training or exercise experience. None of them enter a gym with the idea that they can slap 3 plates on each side of the bar and start blasting. They also may think that an active dynamic session is too intense due to the fact they have never worked out before. As a result, we again have to change their standard by changing their perception. Once a recruit doesn’t think a weight is so heavy anymore or that a workout is now not that tough, instantly they start to live at the ceiling of their new perceptions. This breakthrough is a key to their progress in our programs.

Step 3 Become a Threshold Passer

“A problem can not be solved with the same consciousness that created it.”
~ Albert Einstein

I propose that recruits and advancers move from lower to higher standards through what I call “threshold passing.” By this I mean by this is that a certain perception or standard that a recruit has set for him or herself is their current threshold. The only way to overcome that threshold is to pass through it by first thinking at a different level of consciousness about it. So, if a recruit thinks that 30 feet of bear crawls are tough, it is tough. If they think that 100 feet is tough, 30 feet now seems much easier to that same recruit. The only way to ever get that recruit to eventually think that 100 ft, and not 30 ft, is tough is to attempt bear crawls gradually longer than 30ft until he/she hits 100. In Brundage Bootcamp training, we challenge our recruits to be threshold passing addicts. We want our recruits and advancers to always challenge the way that they think about the expectations they have for themselves. I believe that this is the only way to jumpstart progress. Simply put, if a person has a low expectation for him or herself, that is as far as they are going to go. By constantly setting that ceiling higher and higher, they can only move upward.

Step 4 Get Comfortable Being Uncomfortable

“If you are distressed by anything external, the pain is not due to the thing itself but to your own estimate of it; and this you have the power to revoke at any moment.”
~ Marcus Aurelius

Thresholds can be expressed in lengths, like the 30ft to 100 example, but a more difficult way to understand them is through perceived intensity. A classic test that I used in studies was the Rate of Perceived Exertion (RPE) test. This test was a 0-20 scale (0 being easy and 20 being the most difficult) that a recruit rated themselves on dependent on how hard they thought an exercise or activity was at a given time during the test. As I tested recruits for studies, I saw that people’s perceptions were related to past experience with exercise and also training level. For example, a couch potato might think they were at 16 on the RPE scale while a runner might be at 3. Now granted, the physical shape of the two subjects would help to define the numbers as I stated, but even if that runner took years off, if they still had a higher standard for themselves through past experience, they would rate a lower number. Simply put, the RPE is about where you physically feel you are at, mentally how tough you are and the threshold you are prepared to tolerate as your ceiling.
Understanding the RPE scale, what we are also constantly trying to do with our recruits is manipulate their perception of the scale that controls what they do every day. Our training is designed to get them more comfortable where they were once uncomfortable. What once was an 18 for a recruit I want to become a 12 at the same intensity for whatever it is that they are working on. As the recruit or advanced Bootcamper becomes more familiar with the pain and physiological changes at a certain physical level of exertion (not perceived level) his or her perception of how difficult it is gets reduced. So, by setting our standard so high we have an expectation of how we should perform and pass through the necessary thresholds to get there. This demonstrates that sometimes changing how you think will get you to perform at a certain level and also that constantly performing at a certain level will change how you think. As you will see from Step 5, both perception manipulation and action are essential to take your game to the highest level. Right Jen?

Step 5: Now Do the Work

“Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I shall have the belief that I can do it, I shall surely acquire the capacity to do it, even if I may not have it at the beginning.”
~ Mahatma Gandhi

All of the above being said, even instantly changing perceptions doesn’t mean a recruit is going to go in and double his or her previous pushups or you are going to run a marathon tomorrow. Everyone must remember that the physical changes must still eventually take place and that often takes more time then it takes to change your mind. The mind and the body can be seen like the yin and the yang in this case. There has to be a balance between the two. The mind and the body are completely interrelated. By changing your perception, you then give your body the opportunity to challenge itself at a higher level. At that point it is up to you to do the work. After this is done and adequate physical and mental recovery occurs, the object is to then do it again. So, next time you go into your class, we want you to accept responsibility for your current situation and start analyzing your current thresholds to see where your own perceptions may be holding you back. Once you find these, the goal is to create a new ceiling and rise above it.
Now Get To Work!

We hope everyone enjoyed these 5 steps, but the key is not just reading them, it is living them. Do something this week to get out of your comfort zone and change your perceptions. We know we will be doing this in class because only our best will win this competition. We look forward to hearing from everyone about the breakthroughs that will result in the coming weeks.

Yours in Success,

Why do we miss habits that don't help us?

2011-03-09T18:42:00.000-08:00

Why Do We Miss Our Disempowering Habits

Every single day, you are doing one of two things:

1. Ingraining habits that you already have.

2. Developing new habits.

These things happen whether you realize it or not. They also happen whether you want them to or not!

Habits can be a very dangerous thing. For example, when things get stressful in your life in any way do you react by eliminating things that will ask you to be strong and deal with the issue? Have you developed the habit of removing yourself from people and environments that will truly uplift you while still asking you to be strong? It’s what I call an empathetic environment instead of a sympathetic environment.

It's when you make a habit of dealing with an issue by not really dealing with the issue that ultimately leads to your addiction of quitting and or justifying.

On the other end of the spectrum, habits can be used in a positive way to bring about very positive things in your life. I'm always asked how I can consistently get up each and every morning and teach Bootcamp. And every time I tell them, "It's just a habit." You have probably been asked this yourself lately.

When I first started making my morning job a habit, it was very difficult getting up out of bed at 4:15 and teaching class. Every day I had to fight it and make myself do it. But after doing it consistently for a few years, I've learned to think nothing of it.

I still don’t like it but it's so ingrained in my daily routine it's simply a part of who I am. I'm to the point where it's a permanent habit.

On your road toward personal development, it's extremely important that you start learning to develop good habits and start eliminating bad habits. Remember that you should never eliminate a bad habit without a good one to take its place. So make sure to plan for what you will eliminate and what good habit will replace it. What are some examples you could share?

Why is it so easy to return to habits that make us miserable?

Whenever we make the effort to free ourselves of an addiction or a habit we no longer need, we are often surprised to find ourselves missing the old pattern as we would a familiar friend. This sounds counterintuitive, because we think we should instinctively gravitate toward what is good for us. Yet, it makes a lot of sense when you consider that we humans are creatures of habit.

This is why we gravitate to people and places--and patterns of behavior--that make us feel comfortable. Therefore, many of the habits we form are not conscious and are based instead on learned behavior from role models who were not always making the healthiest decisions.

Most addictions begin as a way of avoiding feelings that are extremely uncomfortable, so it makes sense that stopping the addiction means a fair amount of discomfort for a time.

The same is also true of habits that we have developed over time that we are ready to release. Just knowing that this is hard, and having compassion for ourselves as we work through this process, and reaching out to others in our group will help us to stay the course when we feel the urge to backtrack.

It's also helpful to remember that in time we will establish new, healthier patterns, and the yearning for the old ones will disappear. The habit never truly goes away however we become more ingrained in the good habit . In time of stress we will have to make the strong conscious choice to continue the empowering habit. Eventually, we will instinctively reach for things that are good for us, and the longing for positive change may form the basis of a new habit.

The only way to get to this new place is to endure a time of difficulty, which is a challenge we can confidently handle, when we remember that it will lead to the change we seek in our lives and we embrace the support of our Brundage Bootcamp 4th peer group

Our bodies, hearts, and minds always need time to adjust to a new way of doing things, but they will adapt, and even become our allies, if we remain true to our vision of a new way.

Yours in success

Matt b

Success is nothing more than a few simple disciplines, practiced every day, while failure is simply a few errors in judgment, repeated every day.
Jim Rohn.

Are you grateful?

2011-03-08T08:00:00.001-08:00

"You cannot be grateful and bitter.

You cannot be grateful and unhappy

.You cannot be grateful and without hope.

You cannot be grateful and unloving.

So just be grateful." Unknown author”

It's easy to feel grateful when things are going your way. But, do you feel gratefulwhen times are hard? Do you feel grateful when your kid gets sick?... when you lose your job?...When you hurt your back at boot camp?How you feel in difficult situations can frame your life.

It's OK to get upset for awhile, but then be grateful that you have kids that love you and will eventually be well. Be grateful that your job loss could put you on a new a better pathway. Be grateful that exercise is only 2% of this transformation and betterment process so you can still do 98% of the program. Your positive attitude will pay dividends.Make a list of things that you are grateful for and review it often. add to the list every night before you go to bed so that you will rest in gratitude, not stress or worry.

Wake up in the morning and read it again so you start your day and Boot camp grateful. Watch how much more energy and enthusiasm you have for class .Still don't think you have anything to be grateful for? This is what another unknown author wrote:
-If you woke up this morning with more health than illness, you are
more blessed than the million who will not survive the week.

-If you have food in your refrigerator, clothes on your back, a roof
over your head and a place to sleep, you are richer than 75 percent
of the world.

-If you have money in the bank or in your wallet, you are among the
top 80 percent of the worlds wealthy.

-If you hold up your head with a smile on your face and are truly
thankful, you are blessed because the majority can, but most do not.
When you live in gratitude, your choices will be positive and your life will improve in ways you cannot even imagine!

I want to hear from all of you about what you are grateful for.

Parenting your inner 5 year old

2011-02-25T08:42:00.000-08:00

Parenting Your Inner 5 Year Old
No matter how successful, serious, or old, we all have one: an inner 5 year old. And that inner 5 year old is desperate for guidance. When I’m coaching someone in health and we discuss the difficult changes one makes to find health, we spend a fair amount of time on this topic. For instance, if your 5 year old said to you, “Mom/Dad/Auntie/Really good family friend, it was a hard day on the play ground, all I want to do is sit down with a half a gallon of milk and the package of Oreo’s.” You’d probably get all parental and tell them that there are better ways to cope with a bad day. Or if it’s dessert time and your 5 year old tells you they want two brownies instead of one and you say, “It’s one or none,” I tell my clients that this is exactly the type of advice we should be giving ourselves.
Sure, it’s great, we’re grown ups and if we want pizza, beer and ice cream for breakfast, we can have it, no one can or will stop us. And it becomes more and more difficult to make choices in health because for many of us, in moments of stress, we let the 5 year take the wheel and make our health choices for us.
Often, my clients tell me that when they are about to “go off the wagon” so to speak, they hear my voice in their head. My voice reminding them of their goals, their health needs, and why they’ve chosen this path to begin with. They hear my voice telling them an alternative to the choice they are about to make. The reality is, that voice is really theirs, but for the time being, they hear mine because that inner 5 year old is listening and it needs another voice giving the instructions. Eventually, once they regain the trust of their inner 5 year old, the voice they hear will, indeed, be theirs…and the 5 year old will still listen

About Patricia Grady, LMT, CNTPatricia Grady, LMT, CNT attended the University of Wisconsin Oshkosh, taught Kinesiology and Pathology at the Central Oregon Community College, is a licensed massage therapist from the Utah College of Massage Therapy (OR 12386), an AFPA Certified Nutritional Therapist, Lifestyle Coach and Weight Management Counselor. She lives in Bend with her husband and Siberian Husky Scamp. Patricia went through my program and became easily one of the most influential instructors we have ever had in Brundage Bootcamp. I am blessed to know her and call her a friend.

http://www.youtube.com/watch?v=DvPemD-lkwU
Here is a great video by Patricia Grady

Read , Vote, and help us win!! Eugene Bootcamp Brundage

2011-02-24T21:38:00.000-08:00

We have been nominated as one of the top 5 fitness centers in Eugene springfield. We are going against the big gyms in the area. This is an important opportunity to be recognized as the place to be to truly make a positive change. Please vote by clicking the link and looking under the top fitness center category I really want us to be recognized as the best and with your help we can do it. Influence everyone you know and do not know all over the country to vote for Brundage bootcamp. Heck , have your dog vote.

http://forums.registerguard.com/limesurvey/index.php?sid=49762&lang=en
Click the above link to vote Thank you all for your help and support

Brundage Boot Camp (the ongoing story): It's what we do WHEN, not if, we mess up

2011-01-27T12:00:00.000-08:00

Brundage Boot Camp (the ongoing story): It's what we do WHEN, not if, we mess up: "This is from an evening bootcamper who has the right idea. It's not that we won't mess up from time to time, it's what we do when we do!..."

Life will always get in the way

2011-01-27T11:43:00.000-08:00

True change is usually accompanied by some obstacle...understand that life will ALWAYS have something that pops up to get in the way of you achieving your goals...the difference NOW is that you are beginning to look at what you CAN do versus what you can't.

Our number one job in Brundage Bootcamp is to continue moving forward in the face of adversity.

We are sore after the day's session and some may think there's a lot of work to do both in and outside of Brundage Bootcamp buuuutttt.......

We understand that, those people who surrender to this process and do what needs to be done find that life stops having the upper hand. These Bootcampers will always find success in their path.

One thing we know about everyone is that they are all a hundred times more phenomenal than they give ythemselves credit for. They are all capable of more than they ever imagined.

How do I know this? Because I've seen it time and time again. All most people need is ONE GOOD THING to happen in order for them to realize that they truly can enjoy something better for themselves.

Our new January Beginner group have committed to attending EVERY class and doing ALL of the work...no matter what. This is their opportunity to unlock the chains that have held them back from getting what they want of their fitness goals. Our Brundage Bootcamp staff is here to facilitate their success...We ask only that you want it for yourself at least as much as We want it for you. We will expect the very best from you because We want the very best for you. We are excited to see the changes that our new group will make in the next four weeks and hopefully you too very soon.

info@Brundagebootcamp.com

See You in the winners circle

Copyright Brundage bootcamp LLC 2010 Unless you have entered into an express written contract with Brundage Bootcamp to the contrary, visitors, viewers, subscribers, members, affiliates, or customers have no right to use this information in a commercial or public setting; they have no right to broadcast it, copy it, save it, print it, sell it, or publish any portions of the content of this Article. By viewing the contents of this Article you agree this condition of viewing and you acknowledge that any unauthorized use is unlawful and may subject you to civil or criminal penalties. Again, Visitor has no rights whatsoever to use the Articles for any reason for any use whatsoever. Nothing. Visitor agrees to liquidated damages in the amount of U.S.$100,000 in addition to costs and actual damages for breach of this provision. Visitor warrants that he or she understands that accepting this provision is a condition of viewing and that viewing constitutes acceptance

It's what we do WHEN, not if, we mess up

2011-01-27T11:32:00.000-08:00

This is from an evening bootcamper who has the right idea.

It's not that we won't mess up from time to time,

it's what we do when we do!
Go Forth and Be UNSTOPPABLE!

Hi Guys,
Last night I overate! I really over did it. The food was so good that I just kept going. I know better, I shouldn't have given in, but I did and boy did I feel guilty afterward! As the night progressed, I felt worse and worse. Once my kids were bathed, read to and in bed, I decided that the best way to clear my head was to go to the gym (mind you it was 9:00pm when I left the house). I didn't care though, I knew that I needed to do something. I walked in the gym at 9:15pm, did twelve laps of bear crawls and then ran on the treadmill for two miles. Needless to say, it was really late when I got home. I have to say though, as late as it was, I felt a lot better! Not too long ago, I would have convinced myself that overeating wasn't such a big deal and that tomorrow is a new day. I no longer have that philosophy thanks to this experience.

Brundage Bootcamp changes us in so many ways. We think differently, we act differently and we feel differently. I am in awe of the changes that we have all made both mentally and physically. I personally have made such great friends that continue to inspire me. Each of you are on a quest for excellence and have made such incredible strides towards a new healthy you. It is a pleasure knowing each of you. Thank you all!
See you all tomorow!!

Brundage Bootcamp Eugene Mini Meat loaf recipe

2011-01-27T11:27:00.000-08:00

Ingredients:

Nonstick cooking spray 

1 lb. ground turkey breast 

¾ cup rolled oats 

½ cup mild red salsa
¼ cup snipped fresh cilantro 

2 egg whites

 2 tsp chilli powder 

1 ½ tsp ground cumin 

¾ mild chunky salsa 

½ cup low fat cheddar cheese

Directions:

Preheat oven to 400 degrees. Lightly spray 12 cup muffin pan with nonstick cooking spray. In large bowl combine turkey, oats, red salsa, cilantro, egg whites, chili powder, and cumin. Divide mixture among muffin cups. Bake for 20 minutes or until no longer pink. Place 2 mini meat loaves on each of 6 plates. Top each meat loaf with 1 tablespoon chunky salsa and 2 teaspoons cheese.

Enjoy these delicious mini meat loaves and make sure to subscribe to this blog for daily inpiration and motivation..

Our morning group actions compliments what they want.

2011-01-26T07:04:00.000-08:00

Wanting is not enough.

If you ask anyone if they want to be successful. Every single person is going to say yes

. If you ask anyone if they want vitality or to feel run down they would chose vitality.

But it takes more to accomplish greatness. You have to be willing to get out of your comfort zone you have to be willing to inconvenience yourself which is against our nature to do. Do things you don’t want to do, eat things you don’t want to eat, and stop doing things that are polluting your mind and body. If I asked all of you to quit TV right now, most of you would tell me that you don’t watch much TV. Most of all you have to surround yourself with positive influences and less distractions. If you surround yourself with successful people you in turn will be more capable of success yourself. You need to be held accountable for the things you do and don’t do.

You need that 4th peer group of people that care for you, want the best for you, so they ask the best of you at all times. These are the people you don’t like very much but you are very grateful for. Being successful is a lot more than just wanting it. You have to be it. Okay let’s have a little story time.

Mary is unhappy, overweight, and fed up with the way her life is going. So she decides to join a gym. She has all of the equipment, she could possibly need and they even gave her access to some classes. So she goes for a month. Then she just quits going. Nobody cared. Nobodies ask what happened. She wasn’t missed what so ever. Then she decides to join a fitness boot camp. It is fun and energetic. She really enjoyed it and she saw results. She finishes the four weeks and quits. Life got in the way. And Mary promises herself that she will come back. A month passes; she has lost all results that she gained from the boot camp. Then she decides to go through a diet program. They cut her calories. She losses weight. The more weight she losses the more calories they cut. She then decides to quit that. A couple weeks past and she is doing the same crap as she did before. So Mary is left unhappy, overweight, and fed up. It is all because wanting it may be enough to get you there, but it’s not enough to keep you there. Living healthy and successful is not a 4 week quest, it is a way of life. That is what Brundage Boot camp in Eugene Springfield is all about. It is about getting you there and keeping you there. When you are there you are as one with your group. When your not there you are missed. It’s important to be held accountable for what you set out to do. To be pushed to finish and to keep going after that. We all need it! The question is; Who is willing to do more then just wanting it? Brundage Boot camp in Eugene and Springfield will get you there and keep you there. You just have to surrender to the process and keep going.

Healthy burger recipe for the national championship game Brundage Eugene Bootcamp

2011-01-10T08:51:00.000-08:00

I have a great healthy recipe for you today that you can add to your healthy diet plans.

Today’s healthy recipe is called Apple Mushroom Turkey Burger.

This is a wonderful recipe that can eaten on any of your Brundage Bootcamp workout days.

Check it out below.

Apple Mushroom Turkey Burgers
1lb ground turkey breast 

5 mushrooms, finely chopped

 1/2 small onion, finely chopped 

1/2 apple, finely chopped

 1/2 tablespoon coconut oil or Smart Balance spread

1tsp lemon juice 1

1 egg 

1/2 tsp salt garlic powder and pepper to taste

Fry onion until brown. Then add the apples and mushrooms and stir-fry for another 4 minutes. Place all of the ingredients into a large bowl and mix thoroughly. Form into 2 large patties and broil 4 inches from heat, 6 minutes on each side. The burgers are done when juice run clear after being pierced with a fork.

Makes 2 servings.

These taste incredible

remember, celebrateing the national championship game doesn't have to break your healthy eating lifestyle.

WORKING OUT WITH A FRIEND WORKS BETTER.

2011-01-04T09:42:00.000-08:00

New Year Brundage Boot Camp Review.wmv

2011-01-02T20:56:00.000-08:00

Here is your New Year opportunity. Are you going to take it?

2011-01-01T16:06:00.000-08:00

Brundage Boot Camp New Year callout to Take action!!!

Read this entire informational sheet then come to the meeting! IT’SJUST A MEETING!
The last groups of boot campers saw an average of 8 – 15 pounds lost and an incredible increase in abilities in 4 weeks. Let’s duplicate that success with our new group for January!!!

http://www.youtube.com/watch?v=ne-UU6ou93A
click this link

Begin a journey that will completely change your life! It's as simple as employing subtle changes in the way you eat and exercise. I'll teach you, week by week, to boost metabolism, control the amount of muscle you hold, shape ,your physique, command endurance, and liberate and burn body fat, regardless of your age, sex, or physical condition. All I will ask for is that you don’t quit and you consistently give your best.

At the end of the 4 weeks, not only will you have gone through a very impressive change, but you'll know how to keep it going!

Note: This is written with a single purpose in mind. To persuade you to give my program a try and to commit to participate with the single purpose of achieving the great life you deserve. I created this for the person who fails to accomplish the positive change they desire year after year. This class is for those who are unsure, indecisive, or uncomfortable about their bodies and are cautiously seeking the best path of improvement. I wrote this for those who continue to fall for programs and products that fail them and are apprehensive about trying yet another. This boot camp is the start to a solution. I want people to at the very least to know a single action can change their lives. If you're still with me . . . you've taken the first step. Let me tell you about the program.

I have a virtual arsenal of before and after photos, I have celebrity testimonials. I have quotes from ordinary people raving about how dramatically their lives were altered. My intention here is not to overwhelm you with testimonials, not to create a page that mimics the ads for the fat burners and other non-solutions, but rather to briefly, without clever marketing ploys or advertising twists, spell out a few of the attributes of this Brundage Boot Camp in the hope that if you haven't yet found the fitness or weight loss result you've desired, or just want a kick start to your fitness journey you'll take the next step and get involved in this program.

BRUNDAGE BOOT CAMP incorporates some complex principles, but they will be explained and delivered in very simple terms. The human body has an innate ability to adapt to the conditions it's placed under and when we discuss a positive physical transformation, we're really referring to a beneficial adaptation.

When you throw a new stimulus at the body it begins to change to attempt to meet the demand or the workload. When you challenge your body with resistance the muscles become stronger. When you require your body to access more fuel it can tap into fat stores.

The challenge in many exercise programs lies in their neglect of a concern for continuous adaptation. When the body does adjust to a stimulus, the change ceases. You hit what is commonly referred to as "the plateau."

BRUNDAGE BOOT CAMP is a 4-week program with the option of continuing for more classes. The classes will take you through distinctive phases. In each phase you make simple changes in the way you eat and the way you exercise and just before the body decides to stop changing, you shift into a new phase to keep progress ongoing and consistent.

The first four weeks of the Boot camp program I've called, The Four Week Scramble or what I also call the fat loss sprint. Everyone will commit to lose 8-15 pounds (if you need to) or greatly increase the abilities they have In this first 4 weeks. If you chose to continue into a more advanced boot camp you enter the Fat Liberation Phase. Resistance training sessions employ yet a new strategy and they're combined with nutritional shifts that allow you to consistently liberate and burn stored fat.

By Week 4 and then 8, not only do you see and feel an astounding change, but you completely understand. You know how to keep the improvement continuous. Whether the goal is to look better in a bathing suit or to, just feel great Brundage Boot Camp! Empowers you to become the master of your body composition.

Here are the attributes of people that shouldn’t get involved in this Brundage boot camp though it could benefit everyone.

Here are some things Boot Camp recruits want:
.They want to do things that will make them feel successful!
.They want confidence
.They want to feel more secure about their future.
.They want to be empowered
.They want to spend more time enjoying life's pleasures.
.They want to look better -- to lose weight -- to tone their body --to feel more attractive to others.
.They want to learn something new -- to learn something new that really works and will make their life better
.They want to be empowered
.They want themselves and their children to live longer -- to get in shape -- eat better -- gain extra energy -- to look and feel healthier.
.They want to be comfortable -- to be free of your common aches and pains -- to sleep more comfortably.
.They want to be loved -- to feel wanted.
.They want—to feel admired.
.They want to feel more fulfilled.

THEY WANT HAPPINESS AND JOY IN THEIR LIVES

THEY WANT TO HAVE A GREATER PURPOSE TO GET UP EVERY MORNING

If even one of these things describe what you want then pick up the phone right now and request more information. Yes, right now!!!

These are the characteristics of people I am looking for:

Ø People who will commit to finishing what they start and see a minimum of 8-15 pounds of body fat loss (OR GREAT INCREASES IN THEIR ABILITIES) in the first 4 week phase.
Ø People who are ready to start living strategically.
Ø People who want more so you are ready to do things differently, and are ready to take the action to get it. Change will happen because they will make it happen.
Ø People who are willing to inconvenience themselves to achieve the results they want.

classes will include exact strategies for fat loss and proper achievement mindset. Exercises will mostly involve body weight and total body movement skills. I will push you past your usual boundaries getting you to achieve more than you think you can. That’s not to say I will push you to the point of injury, only past your normal thresholds. To get what you want you have to do what it takes.

All participants will be expected to show up for all workout and education sessions without fail. We WILL do some outdoor activities.

Everyone must meet or contact me first to determine commitment level and go through an initial assessment. All participants must go through me to get involved.

WE’LL have an initial information meeting Wednesday January 5th 6:15pm at Willamalane sports center in the heron room here in Springfield OR.

E-mail ME to reserve your space at one of these informational meetings.

. I have limited spaces available and have filled some slots already so if anyone wants to get together before the 5TH to reserve their space then e-mail me back ASAP. At this rate I may have the class filled by the meeting so act now if you’re ready to go for it and make this your best year!

This is going to be great fun!! It always is!!!

Go to brundagebootcamp.com for more information

Or e-mail
Info@brundagebootcamp.com

And we will help you

http://www.youtube.com/watch?v=qLkq32PDRXc
Click this link

Info@brundagebootcamp.com

Fat loss quiz. How much do you know about fat loss?

2010-12-28T10:44:00.000-08:00

FAT LOSS QUIZ

1. Will your eyes fool your tummy? Can using a smaller plate -- like a saucer instead of a normal dish -- make you think you're eating more food than you really are?

2. There is a way for me to burn more calories than usual while I am asleep.

3. If you can lose weight by counting calories or cutting carbs, that means you don't really need to exercise.

4. As long as I'm eating a healthy food -- like fat-free cookies or fruit -- I don't have to worry about portion control or measuring out servings.

5. If I cut a lot of calories out of my diet, is it true that I may lower my metabolism and prevent myself from losing weight?

6. Eating late at night causes you to gain weight more easily than eating during the day does.

7. You really shouldn't eat between meals if you want to lose weight.

8. I have a lot of weight to lose. Shouldn't I wait until I peel off a few pounds before beginning any strength training?

9. There's no exercise that will make me lose weight around my belly.

10. If you start exercising and build up extra muscle, and you ever stop, the muscle will turn back into fat.

e-MAIL your answers to MATT@BRUNDAGEBOOTCAMP.COM

If you get an 80% or more score then I will reward you with $ 100 off my initial program

I will send the answer key to anyone that answers the questions.

Not good with any other promotion
First time clients
must be 18 years or older and a local resident
Not redeemable for cash.

Please feel free to forward this to the ones you love

How many times have you made New Year’s Resolutions? How many times have you succeeded?

2010-12-27T11:15:00.000-08:00

How many times have you made New Year’s Resolutions? How many times have you succeeded?

If you’re like most people, you stuck with your new attitude for a while but, eventually, slid back into old behaviors in a few weeks.
One reason we do this is because we set unrealistic goals. Vowing to get up every morning to exercise when you have set up only accountability to youself or someone less motivated than you or promising never to eat sweets again only sets you up for failure.
Another pitfall? Not having a plan to achieve your goals. When you make a vague statement to get fit or eat healthy, but don’t figure out exactly what you’re doing wrong and how to change it, you’re doomed to fail. Another nail in the coffin comes when you try to change too many bad habits at once. Too much change too soon can be overwhelming and you may revert to your old behavior. Rather than chuck the idea of resolutions altogether, why not make a plan that will actually work?

Set Reasonable Goals
Once you set more reasonable goals, focus on a specific plan to reach those goals. This checklist can help you choose your goals and work up a plan of attack…
( This is just one thing we do in Brundage Bootcamp)
The checklist will help you set short and long term goals as well as plan for any obstacles that may stand in your way.

Deciding your strategy for getting past fitness obstacles ahead of time will increase your success rate.

When it comes to changing something in your life, there’s nothing magical about a new year. It’s important to remember that you can work on these changes throughout the year and what gets you there are the little things you do each day. Find some way to be healthy today and then do the same thing tomorrow…before you know it, you’ll be well on your way. Happy New Year!

I love a new year. It almost seems like we can start all over, finally become that wonderful, productive, healthy, happy person we’ve always wanted to be. The trouble is, the enthusiasm to make changes, especially with exercise and diet, tends to fade once we realize we can’t change everything overnight. If you want to make lasting changes, there are three things you can do to make your resolutions work all year long:

Adjust your attitude,
change your lifestyle and
come up with a plan for success.

Adjust Your Attitude
If you have the wrong attitude about fitness, you’re already setting yourself up for failure. Most people look at exercise as:
Punishment for bad eating
An obligation
Painful
Time consuming
Impossible to sustain over a long period of time
Boring
If any of these sound familiar, how long do you think you’ll stick with your program? Nobody wants to do something painful, boring or obligatory. Before you throw yourself into Boot Camp, toss out your attitudes about exercise and figure out whether these attitudes are true or just lies you’ve been telling yourself for years. Then, try a different perspective and look at exercise as:
A break from a stressful workday
A way to boost energy and mood
The only time you’ll have to yourself all day
A chance to get totally physical and let your mind rest
A chance to reward your body for working so hard
A way to improve your quality of life immediately
And here are some more key points about exercise that you must understand:

Willpower won't work
Willpower is for short-term success. Long-term success requires planning, discipline and finding ways to motivate yourself every day.
Motivation will not magically happen. What motivates you will change from day to day. We will help you to recommit to your goals each day, tweak them to fit changes in your lifestyle and attitude and find new ways to motivate yourself over the course of your life.
You will not always want to exercise and eat healthy. Even the most committed exerciser doesn’t always want to do it. Know that you will have to work on it every day and that we will help you with that.

Diets don’t work. Stop wasting your time following someone else’s plan for you. Make your own plan based on realistic changes–if you can’t follow your chosen diet for the rest of your life, you’re wasting precious time.

Adjust Your Lifestyle
The facts about being overweight:
You can’t be overweight unless your lifestyle is set up to encourage it.
You can’t be overweight if you haven’t allowed yourself to eat too much.
You can’t be overweight if you’ve made a daily schedule that doesn’t allow time for exercise.
Never forget that losing weight and maintaining that weight loss is a lifetime prospect. You will never stop working to maintain your fitness and weight. So, before you start that same old diet or exercise program, ask yourself this question: Can I sustain this diet for the long term? Is this exercise program something I can do every day?
Once you recognize the gravity of permanently losing weight, you’ll need to change your lifestyle to accommodate this goal.
Figure out your bad habits. Keep a food/activity journal for an entire week. We always keep food journals in Brundage Bootcamp.

Do it without judgment or shame–you’re simply trying to figure out what you’re doing every day that may be hurting your weight loss goals.

Replace those bad habits, one at a time, with different habits. Experts know that you can’t break bad habits without forming new ones. If you take away your daily Egg McMuffin and don’t replace it with something else you’ll drift right back into the old McDonald’s habit.
This may sound simplistic, and it is. Giving up something yummy for something healthy isn’t easy. You have to change your environment to make it impossible to have or even want that Egg McMuffin. Get started with these ideas:

Decide what you’ll eat instead of fast food. Stock up on breakfast foods you like, keep meal replacement bars in the car or try healthy fruit shakes or smoothies.
Eat before you get in the car so you won’t be starving and, therefore, tempted to hit the drive thru.

Change your driving route to work so you don’t even pass by McDonald’s.
Don’t carry cash in the car (even if you DO have the urge to indulge, you won’t be able to), write down your weight loss goal and tape it to your steering wheel or your glove compartment so, when you’re reaching for your wallet, you’re immediately reminded your goals.
Your best chance at making your resolutions last is to make a plan for success. A few simple steps taken ahead of time can save you time and energy.

Make a Plan
You’ve figured out how to change your bad eating habits by replacing them with good ones and you’ve learned to create an environment that doesn’t allow those bad habits to exist. Now, you need to make a plan for what you really want.
Set Your Goals
Write down specific goals you have (not just ‘I want to lose weight.’). List everything, for example:
How much weight you want to lose. Make sure the amount of weight you want to lose is reasonable for your height and frame. .
A target date to reach your goals. Make sure you’ve given yourself a reasonable time to reach that goal – (a safe bet would be to lose a pound a week)
Why you want to lose this weight (i.e., I want to look good in a bathing suit for summer)
What you think will happen if you reach your goal
How you’ll maintain your weight loss once you reach your goal (remember, it’s a lifetime thing–even when you reach your goal, you can’t quit!)

Success involves using every resource you have to keep you going. Do whatever it takes to be consistent including:
Enlist all family members to get involved. If everyone eats healthy, you won’t have to fight to avoid that bag of chips your spouse munches on every night

Get a friend to exercise with you ( We are having a "join BBC and your friend works out for free" promotion right now)
Take time every week to schedule your exercise routines
Keep a workout bag packed so you don’t have to scramble for your gear
Keep a fitness journal to track your workouts and progress
Reward yourself often with massages, new clothes or a vacation
Change your program every 6 weeks to avoid plateaus
Re-visit your goals every three months and gauge your progress. If you’re not reaching your goals, maybe you should change them to something more accessible
The important thing to remember is that losing weight requires that you change your lifestyle. You have to change the way you think about exercise and eating, change the way you schedule your day and how you prioritize your tasks. It’s easy to lose a few pounds, but it’s hard to keep them off for good. Being prepared for what’s ahead is your first step in the right direction.

If satan had some holiday eating tips....

2010-12-16T13:33:00.000-08:00

1. Avoid carrot sticks. Anyone who puts carrots on a holiday buffet table knows nothing of the Holiday spirit. In fact, if you see carrots, leave immediately.. Go next door, where they're serving rum balls.
2. Drink as much eggnog as you can. And quickly. It's rare.. You cannot find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It's not as if you're going to turn into an eggnog-alcoholic or something. It's a treat.. Enjoy it. Have one for me. Have two. It's later than you think. It's Christmas!
3. If something comes with gravy, use it. That's the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.
4. As for mashed potatoes, always ask if they're made with skim milk or whole milk. If it's skim, pass. Why bother? It's like buying a sports car with an automatic transmission.
5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Holiday party is to eat other people's food for free. Lots of it. Hello?
6. Under no circumstances should you exercise between now and New Year's. You can do that in January when you have nothing else to do. This is the time for long naps, which you'll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog.
7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa, position yourself near them and don't budge. Have as many as you can before becoming the center of attention. They're like a beautiful pair of shoes. If you leave them behind, you're never going to see them again.
8. Same for pies. Apple, Pumpkin, Mincemeat. Have a slice of each. Or if you don't like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day?
9. Did someone mention fruitcake? Granted, it's loaded with the mandatory celebratory calories, but avoid it at all cost. I mean, have some standards.
10. One final tip: If you don't feel terrible when you leave the party or get up from the table, you haven't been paying attention. Re-read tips; start over, but hurry, January is just around the corner.

New Years resolution? Eugene Gym say's "Resolve to change"

2010-12-16T11:04:00.000-08:00

Each New Year brings change!!!! Resolve to own the future!

The diet and fitness marketers are preparing to steal your money again.

If there’s one thing we can be certain of, it’s that the snapshot is fleeting. In other words, if you look around you now, and take stock of everything you possess, everything you see on a daily basis, and everything you presently consider “routine,” you can be certain it’s all going to change.

Change is good, or at least potentially good. With planning and directed focus it allows us to grow. I’ve devoted my career to helping others find positive physical change, and in most cases, the "snapshot" is happily left in the dust. The “snapshot” becomes the “before photo.”
Whether you're someone who finds solace in knowing that come New Years you can commit to changing your life, or whether you're open to taking responsibility at any time of year, it's important that you recognize that the decisions you make today will determine the quality of life that you enjoy moving into the future. If you feel a change would be welcome, the time to make some new decisions is right this very minute.

In the spirit of change, 2010 gives way to 2011, and things are different now than they were just a year ago.

My Business went from a corporate position within Gold’s Gym to co-owning a gym to going back to my passion as a fitness professional, Coach and educator of other trainers. As we cross over into a new year, I feel a sense of renewal. With the distractions of having to pay enormous overhead and having to answer to individuals that had no real interest in your betterment gone, I find myself being able to focus on changing people’s lives exclusively. The knowledge that nothing could stop me from relentlessly spreading the fitness truth, this year I promise to have greater impact than ever before.

Those who have found empowerment through my programs will become evangelistic in their spreading of the fitness truth. A little at a time this synergy thing becomes infectious, and when greater numbers of people learn to apply a synergistic approach to eating and exercising, the sense of impending decline gets replaced by sense of hope and possibility.

When we learn to accept change we gain power, as we realize that we have a sense of control, perhaps not of the immediate, but of the future, and if 2011 is the year during which you seek to gain complete and total control over the way your body looks and feels, there’s no greater “moment” than right now to commit, to begin the process of recreating your physical being, and to ensure that you need never waste another new years resolution on anything related to fitness, health, or weight.

Nothing worth Having Comes Without Its Challenges

Here’s the first challenge. While the world around you changes, human impulse does not, and advertisers know that over-fat Americans, uncomfortable in their post-Holiday bodies, are going to act impulsively if the right emotional buttons are pushed. Advertisers of fitness and weight loss products jump into a virtual feeding frenzy come the beginning of January.
Yes, with any new year, advertising, disguised as “information,” is going to pour out of virtually every crevice inundating you with “quick easy magic” solutions, drowning your decision-making ability in the allure of overnight results. This is the year sellers of herbal compounds will promote “fat burners for women,” making a compelling case for a fictional story explaining that in the past, fat burners were “only for men.“ Isn’t it odd how the most oft-aired fat burner commercials over the past decade featured as many women as men? It’s an example of marketing spin.

When fat burner sellers boast of a product being “ephedra-free,“ it’s valuable to note that these are the same companies that played up the virtues of ephedra only a year or so ago. They calculate their “spin” based on market readiness, or more accurately, market vulnerability. Americans are vulnerable this time of year.

Two years ago, creative marketers drove sales into the hundreds of millions of dollars fraudulently selling electronic muscle stimulators as devices to trim waistlines. The FTC eventually put a halt to the windfall, but in 2011 those products are coming back. Notice the new language used to sell these products. They will not claim the products will “trim fat” or “reduce the waistline, “but they are banking on the idea that because of the exposure these devices had the first time around, there’s an assumption factor. If they can put the devices in well produced shows where individuals with great abs demonstrate the muscle contraction, and men positioned as purveyors of science attest to the devices ability to stimulate muscle, the public is prone to assume the devices were responsible for the great abs being depicted. Rationally I believe most people know better, but advertisers have learned to bypass rational thought and tap right into impulse.

January 1, 2010, I had 210 emails in my Spam box by 5 PM. Some promised to enlarge certain parts of my anatomy, others promised I’d become a much better lover in minutes, and still others promised I’d last longer . . . than minutes. The majority, however, promised me pounds would go away. Shed pounds with Hoodia, lose weight like magic, kiss your scale goodbye!!!!
Yes, 2011 is the year millions of books will be sold touting miraculous natural cures, and the year pills that promise to neutralize calories will explode upon a desperate public. This is also the year of massive rescue. It’s the year the Brundage Boot Camp will give people back control over their bodies and their lives.

Before I share the Brundage Boot Camp Opportunity, let's take a quick look at some offerings that promise to find their way into your home, car, or reading materials via advertising and gain some clarity.

The Short "Does It Work" List

Fat Burner # 14 or Thermowhatever - for some reason people respond when a supplement promoted as a fat burner has a number after it. Look at the current crop and you'll see something 3, something else 7, and still something else 10. I don't really care what number you put after the name of a supplement. If fat loss is the goal, and the marketing promises the product will do the trick, you're being misled. No supplement "burns fat." Fat loss is a two step process. First you have to coax adipose material out of a fat cell into the bloodstream and that you have to burn the released fatty acids as fuel. No supplement, in and of itself, performs that two-step magic. Exercising and eating supportively does. Are there fat burners that can contribute to the process? Not really, at least not if you're looking for long term healthful fat loss. Some fat burners contain stimulant compounds that crank things up a bit (synephrine, yohimbe, tyrosine, caffeine, guarana, bitter orange, etc.) but a fat burning pill is more the marriage of wishful thinking and capitalistic product marketing than it is a reality.

Appetite Suppressing Herbs - Hoodia is the latest, but appetite suppressants have been sold as solutions for decades. If they worked, would we have an obesity issue? Watch, in 2011, for the re-emergence of appetite suppressing breads, juice, chocolate or pills. The amazing discoveries of appetite suppressing secrets of tribal cultures from around the world, and ready-to-drink teas and juices that promise to shut down the appetite centers in the brain. The pharmaceutical companies are also hot on the trail of some new appetite suppressing drugs. Here's what these compounds fail to address. Most people suffering from poor body image, continuing accumulation of body fat, and undesirable body composition need to learn to stoke metabolism. Avoiding food, whether it's the result of willpower or the outcome of the use of some supplement or pill, is going to ultimately lead to muscle wasting, alterations in thyroid activity, and metabolic slowdown. Some of the "herbal" offerings contain diuretic herbs such as dandelion root and uva ursi which contribute to pounds dropping through water loss. This is not only deceptive, it's potentially dangerous. Suppressing appetite and losing water are short term strategies for dropping pounds, but the long term ramifications make those short term reliance’s on the scale detrimental both metabolically and emotionally.

Devices that target body parts - ask any fitness professional whether thigh devices or ab devices "work" and I'll bet you hear these words. "You can't spot reduce." The myth of spot reduction, activating a body part to reduce the fat over that body part, has led to billions of dollars in product sales. It's a myth that doesn't seem to want to go away. Amazingly, the electronic muscle stimulators are making a comeback, even after the FTC clearly exposed their fraudulent marketing promises as being unfounded. People want to believe a device will do the trick. Because you now understand that fat loss is the result of fat being sent into the bloodstream, and because I'm now going to further inform you that fat release is proportionate, not discriminate, you'll understand why "reduction" in a given area cannot come from working that area. It comes from optimizing the momentary willingness of the human machine to release fat as a fuel source. Working all of the major muscle groups, eating supportively, and doing some aerobic movement is the key to releasing fat.

Diets? Listen . . . if a diet was going to work, the last one you tried would have been the last one you needed. Regardless of the clever names or locations that diets claim to be from in the coming year, these are all varied spins on calorie deprivation. Diets are an ideal strategy for slowing metabolism and programming the body to become very adept at storing fat in the very near future. If you are ready to truly learn and apply the rules of food then I will be happy to teach you.

Gyms - No Enrollment!! Ladies join free!! 2 Free sessions with a trainer!! All a scam. I could write an entire article about why gyms don’t and haven’t worked for 97% of the people that have joined them. They are an enormous failure but we have all been brainwashed to still believe that they are the answer. For a more in depth opinion about this please read “ why gyms don’t work”

Fitness boot camps-"Boot Camp owners and instructors who aren't confident in their abilities, will just try to hammer the client every session - doing random stuff, just hard all the time. There's no skill in that approach. Smart instructors build progression into their programming and are more concerned with their clients progressing and getting ...results than just hammering them all the time. Fatigue and soreness are not indicators of progress."
A untrained monkey can give you a hard workoutBe very careful who you are letting train your body to better health. Verify they know what they are talking about and that they are doing the right things for you. A good guage of qualifications are not the claimed certifications but the picture and proven testimonials of the Instructor. Crossfit is a good example of what not to do - one of the local crossfit gyms had my friend (non-athlete, never lifted heavy before in her life) maxing on deadlifts her first class. Horrible idea, and they are damn lucky she didn't get hurt or they would be answering to me. Make sure the person you are trusting your body to is actually going to improve your current condition and not make it worse. A 3 year old can make you tired and sore, but it takes a knowledgeable professional with years of training to build your body into a stronger, leaner, more athletic form. Ask for proof of qualifications. If all that is rattled off is a couple of certifications and their promise of being the best then run for the hills because they don’t get it. I have fired more multi certified trainers than most people can count.

Synergy - the combination of the right nutrition, moderate aerobic exercise, and a concern for fat burning machinery (muscle). That's what "works," that's what's always worked, that's the underlying consistency behind any "program" that delivers positive physical change. If you're considering beginning a program that asks you to match your food intake with your body's metabolic and activity needs, you're on the right track. If you're about to commit to incorporating resistance exercise and moderate aerobic exercise into a lifestyle built around performing at your best, you can expect to see some very nice changes, both aesthetically and functionally. If you're going to buy-in to the newest offerings for weight loss magic, weight loss bread, or fitness cookies, we'll talk again next year when you again feel compelled to make a resolution.
If you're ready to apply a synergistic approach, you have many options, one of them being taking the information you know to be true and designing your own program. If you want a map, a path, a plan that takes you from wherever you are to "better" in only 4 weeks, you'll want to know more about the Brundage ( Take your life back) Boot Camp. E-mail me to reserve your spot at the initial meeting the beginning of January http://www.blogger.com/matt@brundagebootcamp.com541- 647-9733

I refuse to lie to you to get your buisness

2010-11-30T11:23:00.000-08:00

I guess it would be in my best interests to tell you how easy and convienient my bootcamp is going to be.

That it will be a piece of cake.

That you'll barely lift a finger and the fat will melt off.

I could tell you that I am going to supply you with the most convienient times with steam rooms, sauna, only the most comfortable environment will do.

I could tell you that no one should tell you when to work out because I know that is what you want to hear and I know i will be able to trick you into a month of my camp with this lie.

But I'm able to sleep at night because it's actually in my best interests to tell you the truth.

I'll forego the easy money and tell you the truth so I can look at myself in the mirror.

You see, there are two parts two life altering fat loss.

One is the amazing results you will see that I have video and picture proof of.

Yes, it's very much true you will look great in those skinny jeans of yours.

Yes, you will melt that fat off your belly.

Yes, you will get rid of that jiggle in your wiggle, so to speak.

Second is the actual life altering you will do.

Meaning, you will look at food in different ways.

You will change your bad habits to good ones.

Your views on exercise will be positive instead of negative.

You WILL be a different person. Your life WILL be altered.

And you WILL be so much better for it.

I'll never be the one to lie to you. There are plenty of unscrupulous marketers, Gyms, and companies out there if that's what you're looking for.

I only offer you the truth. And the truth is that this will be uncomfortable,inconvienient, you will be tested physically and mentally and you can do it

I promise that it will be difficult but it will be worth it.

I also promise a very real promise of a whole new life.

For a copy of the Call to action Brundage Boot Camp please e-mail matt@brundagebootcamp.com

Bootcamp intructor 1 :"I keep lying and they keep buying"

Bootcamp instructor 2: " Then keep doing it."

The Deal of a lifetime. It will not get better than this.

2010-11-25T16:06:00.000-08:00

Black Friday"

BRUNDAGE EUGENE BOOTCAMP REFERAL SPECIAL!!!

IT'S OFFICIAL: BRUNDAGEBOOTCAMP.COM REFFERAL SPECIAL IS ON!BRUNDAGE BOOTCAMP will feature an "Extreme REFFERAL" special discount on our BEST FITNESS OPTION service.Why am I doing this? Because I want to show you how committed I am to helping everyone get fit, stay fit, healthy and make positive changes in their lives.
This 1 day only special can only be recieved through this special website link, here in this blog. And this offer will only be available on November 13th and end on DEC 30TH at 11:59pm.

So how will I help you past all of the reasons to start on a betterment program right now
When you invest today you will receive from now through January of Brundage Bootcamp that is close to two months for the investment of one. Even if you don’t use it during December then you have already prepared for January when all of this chaos is over.

I am going to throw in 50% of the regular investment of brundage bootcamp for this day only so when you invest today you save from investing in January when you are fixing all of the damage you did to yourself in December.

Wait!, I am going to make this a no brainer.

When you invest today , I will also reward you with 3 $100 gift cards to Brundagebootcamp.com to use as gifts or stocking stuffers for others.

So for only $99 you receive $700 of discounts and services.

In January all fitness options will cost more so why not commit now, pay less, and get more?

This is your chance to either get yourself started on a betterment program, give the gift of health and fitness to a friend, spouse, co-worker or to stock up for 2011. The idea is that you get to purchase at this incredible price NOW!!! and you we can start immediately or set yourself for a great 2011 start.

Black Friday" No Brainer" Spec

Invest now and you will be contacted to set you up with your program!!

Why choose Beginner Brundage bootcamp

I have the most complete Boot Camp program in Eugene Oregon. I have over 200 success stories to back that up. There are several Boot Camp programs in Eugene Oregon so why should you choose Mine?

Because I don’t lie to you about what it will take

I ask you to face your fears and not look for the first reason to not be your best.

I do not listen to any excuse as to why it’s not convenient, comfortable, or “work for you right now” You will succeed.

No other fitness option will do what I do
1. Other Boot Camps claim they have success stories but their websites only show "written" testimonials. I can write anything I want, but if there are no pictures to prove it, then what assurances do you have that it really works? Bottom line, my boot campers get results because I accept only their success as the end result. No matter what shape you are in or what you are afraid of, you can do this and you deserve the greatness that comes from doing this.
2. You will receive a 70 page manual that walks you through the entire process. It helps take out the guesswork and helps you prepare for the following weeks.
3. You will be held accountable- what good is a "boot camp" if nobody cares that you show up, as long as you pay? I do not want you to invest in this program if there is any chance that you will consider quitting. Your future is important to me and I want only the best for you. In Brundage Boot Camp if you do not show up, your classmates must pay the price. This concept is called positive peer pressure. In high school your buddies were trying to get you to smoke and drink beer. Now they are begging with you to "Please, show up to class!!"
4. You will receive education on exercising, nutrition, supplements, stretching, advanced stretching, lifestyle changes, how to deal with an unsupportive spouse, how to maintain your friends without letting their bad habits influence you, and more. This course will equip you with all the tools you need to get started on your journey and see it through. I have been changing lives for 20 years now and you will see the positive progress you want.
You have nothing to lose (except maybe some unwanted weight) and everything to gain by being a part of this process.
Classes are at Skinners Park, Northwest Christian University, and the Springfield rec center
Monday – Friday 5:30 am to 6:30 am
Sat- 8:00am
Just get started and we will find a place that you can get to.
My program will never fit someone perfectly but that is not what you need to be successful. Anyone that is trying to make fitness comfortable or convenient is trying to scam you from your money. I will only tell you the truth about what it will take to get where you want to be. I will never lie to you to get you to join a program.

let’s start making the positive changes you want.
See you soon,

3 healthy Thanksgiving recipes and a great movie clip

2010-11-25T09:13:00.000-08:00

http://www.beblessedmovie.com/?cm_mmc=CheetahMail-_-WS-_-11.24.10-_-MYBBMovie

Take a few moments to watch this short movie and know that you are blessed this holiday season.

Pumpkin seed muffins

Ingredients
6 tbsp butter, melted
2 cups cornmeal
1/3 cup sugar
2 tbsp corn flour
2 tsp baking powder
1 tsp baking soda
1 tsp salt
1/4 tsp pumpkin pie spice
1 cup 1% buttermilk
8 oz lite sour cream
1 egg
3/4 cup canned pumpkin
4 tbsp toasted pumpkin seeds
Preparation
Heat oven to 350 degrees.
Generously brush a 22-inch muffin tin cups with 2 tablespoons of melted butter.
In a large mixing bowl combine 1/3 cup of sugar, 2 teaspoons of baking powder, 2 cups of cornmeal, 1 teaspoon of baking soda, 1 teaspoon of salt, and 1/4 teaspoon of pumpkin pie spice.
In another bowl combine the remaining melted butter, 1 cup of 1% buttermilk, 8 ounces of lite sour cream, 1 egg, and 3/4 cup of canned pumpkin.
Whisk pumpkin mix into the cornmeal mixture.
Pour into muffin pan.
Bake for 22 to 25 minutes or until a toothpick inserted off center comes out clean.
Cool on a wire rack before serving.

Cheesy potatoe casserole
Ingredients

1 clove garlic
6 medium red potatoes
2 tbsp butter, melted
1/2 cup shredded lite Jarlsberg cheese
1 cup skim milk
salt and pepper
Preparation
Preheat oven to 425 degrees.
Rub and 11 x 7-inch pan with cut sides of garlic halves, then discard garlic.
Spray pan with butter-flavored cooking spray.
Slice 6 medium red potatoes into 1/4-inch slices.
Place potato pieces in the pan and add 2 tablespoons of melted butter, 1/2 cup of shredded lite Jarlsberg cheese, 1 cup of skim milk, salt and pepper.
Mix ingredients together, then cover pan with foil.
Bake for 20 minutes or until potatoes soften.

Apple fruit and nut stuffing
Ingredients
13 cups sourdough bread, cubed
6 cups apples, cubed
1 cup toasted almonds
1/2 cup golden raisins
1/2 cup dried cranberries
2 cups dried apricots
2 tbsp sage, chopped
2 tbsp parsley, chopped
6 tbsp butter, melted
1 onion, chopped
3 celery ribs, chopped
2 carrots, chopped
2 cloves garlic, minced
8 large eggs
2 1/2 cups low-sodium chicken broth
Preparation
Preheat oven to 350 degrees. Spread bread cubes onto a baking sheet covered w foil. Bake until golden (about 15 to 20 minutes). Transfer to a large bowl.
Saute onion, carrot and celery in butter until vegetables are softened. Add garlic. Let mixture cool.
Then scrape into bread bowl.
Stir in the eggs and broth.
Add dried fruits, herbs and season w/ salt and pepper.
Spray a 9 x 13 – inch baking dish w/ nonstick spray.
Spread the stuffing mixture in the dish and cover w/ foil.
Bake for 30 minutes until heated through.
Uncover and bake for 10 more minutes to get the top browned and slightly crunchy

Write down 20 things you are grateful for and live today remembering and thinking of those things.

Enjoy your day

Your Eugene Gym Membership will not motivate you but I will

2010-11-23T21:39:00.000-08:00

Your Gym Membership in Eugene Will Not Motivate You, But I Will.

By Bryce Jackson

I’ve been hearing from clients a lot lately about their efforts to find motivation so that they can begin/continue their programs. Consequently I’ve been doing some reading and reflecting on the subject as well as on clients individual stories.The over-riding theme seems to be “I’m not motivated so it’s too hard / I can’t start / I can’t keep going.”

Okay, I understand those feelings. Hell, I battle them frequently myself. Frankly, that’s how I managed to let myself get 30+ pounds over fat!It’s a cop-out. We all know it. Even when we’re telling ourselves these excuses stories, another part of our brains is saying something like “well, what we’re doing now isn’t working, so where’s the motivation supposed to come from?”I’ll tell you…by doing it. It really is that simple. Keep reading, please.You probably learned two terms in grade school or middle school science class that apply well to behavior also: 1) Inertia – a property of matter by which it remains at rest or in uniform motion in the same straight line unless acted upon by some external force; and 2) Momentum – strength or force gained by motion or through the development of events.Did you catch that? If we are at rest, we tend to stay at rest until some circumstance (force) makes us change. So, ask yourself “Am I waiting for someone or something else to happen to make me change?”You know, if you sit and do nothing long enough, arthritis, diabetes, a heart attack, etc. will likely be the change you’re waiting for. Care to wait that long and deal with a problem that big and expensive?Now remember, the flip side to that definition is that an object (you and your body) in motion will tend to continue moving in the same direction unless acted on by an outside force.In other words, all you have to do is DECIDE that today everything is going to be different.

TODAY you will CHOOSE to move BOLDLY in the direction of your goals and dreams. DECIDE, CHOOSE, and MOVE BOLDLY.

Now the magic happens. Put together a few days and weeks of these BOLD DECISIONS and you have MOMENTUM!

This does not come from your gym in Eugene.Momentum – that’s motivation! You feel better, move more, make changes, feel changes, see changes, others see changes in you and ask you what you’re doing, tell you that you look happier, healthier, more energetic, leaner, more muscular!MOMENTUM BABY!This is the tried and true pattern for all success, not just fitness. Edison and his team tried and failed with something like 134 (don’t remember the actual number) of light bulb designs before they had the “right” one. But, they kept moving forward toward the goal, learned from each attempt and finally hit it BIG.Comparatively, fitness is far more simple. You don’t have to know the science as to why it works…your body already knows. All you have to do is give it what it needs, consistently, for long enough and you will succeed!So, now we have to address the self defeating habits/attitudes:* It’s too hard – at first, maybe. Consistency over time is the key. Giving up will never lead to success!* It’s too complicated – if you want it to be, sure. I have to know the science. All you have to do is eat well, with frequency and reasonable portions. You have to get off your hind-end often enough to give your body a reason to change! The rest is details and you know it!* It takes too long – no one can do anything about that, no matter how cool their marketing materials or dramatic their testimonials. Let’s face it, you didn’t get out of shape in a matter of 2 weeks or a couple months. It’s going to take at least that long to get back to your “before” shape. Yes, you can do it faster…but will you maintain the results? Statistics say no – 95% of people gain back 100% of their lost weight within the first year because the program they followed to lose the weight was not something they were willing to maintain. My job is to teach you how to modify, modify, modify to keep changing until you’re ready to maintain, then how to do that and fit it INTO YOUR LIFE!* I can’t follow my diet because of my husband/wife/kids – okay, really? This is a cop-out every time. There are literally thousands of cookbooks and websites full of recipes that allow for easy individual portion control while cooking one meal for everyone. Don’t transfer the blame/responsibility/power to someone else.My personal pet peeve is when people see some initial success (duh, when you go from no movement and a crap diet to movement and healthy eating you’re going to make positive changes) that then slows (that’s called adaptation – that’s when it’s time to make some minor modifications to your plan) so they get frustrated and quit!WHAT THE *&^* IS THAT? How in the world is quitting going to get you anything you want? If we’re honest with ourselves, quitting because it’s not fast enough is a very child like sort of tantrum response. Frankly, throwing a 2 year old tantrum would be more productive. Imagine laying on the floor kicking and screaming…that’s cardio and ab work to be sure!So, moral of the story is that motivation comes from the doing, not the other way around. You have to start moving to build momentum. It’s a choice, every day. It’s not the responsibility or fault of anyone or anything else. We each get to CHOOSE our actions…every day.What’s your CHOICE?as always, I’m here to help, whether your my client or not. I have tools, programs, products, knowledge that will simplify your fitness pursuit and shorten the timeline to your success. Please, let me help.
Don’t quit
Success is right around the corner

"Better" advice for thanksgiving eating

2010-11-22T08:13:00.001-08:00

This morning it was there.

By this evening it was gone. Apparently pulled
due to a ton of poor reviews.

What am I talking about?

An article that (formerly) ran on the top spot
on MSNBC about how to "eat healthy" for
Thanksgiving... "10 ideas" for dieting during
the holidays.

YUCK.

Listen: I'm no purist. Never have been. Never
will be. Purists are a bit freaky for my tastes.
When it comes to food they never have any
fun. And rarely do they have "fun" at all.

That's no way to live if you ask me.

Apparently I wasn't the only one who thought
an article about "10 diet-tips for T-Day" was
a really, REALLY bad idea.

Here's the first three comments posted to the
article... the rest were pretty much the same:

Pretty funny, eh?

But hold on just a second: I'm not saying you
should have triple-servings of pumpkin pie and
eat until you feel sick...

And that's what most people do on T-Day. Sadly,
T-Day is the nation's number one day for heart
attacks due to the surge in calories combined
with the stress of travel and family.

WANT A BETTER IDEA? One that can help you
drop 1-2 lb between now and the end of the
week... while enjoying Thanksgiving?

Good... that's why you read this blog, right?

1. Starting today, cut your carbs back to just
a handful of starchy carbs per day (literally a
handful) -- or none at all.

2. Substitute all starch for green veggies cooked
in olive or coconut oil. Tasty, trust me.

3. Eat each meal on a SMALLER PLATE... this
is just for the next three days. So your serving
sizes should be about 1/2 to 3/4 normal.

4. Drink at least 12 glasses of water per day.
I know that sounds like a drag, but you can
make it tasty if you add lemon and Stevia, a
natural sweetener to it. Lemonade all day!

5. Finally, no food 4 hours prior to bedtime
unless it is raw green veggies (in other words...
no food. : )

Then enjoy your Thanksgiving
meal with the following tips:

1. Continue with the small plates (or just go
with smaller servings)... don't worry, on my
plan you'll eat all you want...

2. Eat SLOWLY. Do not rush. Your brain will
signal your stomach that you are full in time
to prevent those horrible stomach pains from
eating too much at once.

3. Wait a few hours, then have seconds! Same
idea, but even less food.

4. Eat your dessert after your second feeding
but do NOT eat it without first eating real food.
That way you'll have less of it but still get all
the taste you desire.

5. Stop eating when the sun goes down... this
is KEY to enjoying your meal and letting it
digest without packing on bodyfat.

6. Give your leftovers to the homeless... they
need them more than you do.

7. Be SURE to drink plenty of water throughout
the day and the following day drink even more.

These 7 ideas are just the tip of the iceberg when
it comes to using "bad food" to melt your bodyfat...

The real key is to be focused on the days around Thanksgiving then please allow some decadence with guidlines on Thanksgiving.

You can also come to my free Thanksgiving day workout 7:00 am at the regional sports center and earn your thankgiving dinner

541-647-9733

Enjoy the holidays!

We are going to war against holiday weight gain

2010-11-17T08:30:00.000-08:00

Eugene Bootcamp Brundage creator matt brundage is going to war against holiday weight gain!!!
Break The Chain - Be Free!

Another Holiday Season, Another New Year . . .

Regardless of the endless chain of failed resolutions . . . this year is yours!

If your habits bring you joy, embrace them. If your habits bring you regret, they are shackles, chains that keep you tied to repetitive actions and inevitable consequences. If your body declines during the holidays, and January brings you a doomed resolution, if that abuse-resolve habit seems to plague you year after year . . break the chain!
Holidays are here. America will balloon up as usual, and new years resolutions will abound. Most gyms are smacking their lips waiting for you to overeat and fatten up. When you feel your worst they will get you to sign a long term contract with every empty promise in the book knowing that most people will stop going after only 2 weeks. You don't have to be psychic to predict a pattern as predictable as the seasons. Just as winter follows fall, advertising and false promises follow the Holidays. We are going to do something different this year.
The "new" fat burners promising to amp up "fat burning enzymes" are already getting bang for their ad dollars. The "we're expensive but we're worth it" combinations of caffeine and stimulant herbs are going to generate hundreds of millions of dollars between now and January 15th. The Diet Centers are drooling as their ad budgets are guaranteed to bear a return. New hybirds between "cosmetic procedures" and "salon services" promise miraculous results from lesser forms of surgery. The tragedy is, if you haven't found true fitness, if you're not presently in a body you cherish, this pre-calculated advertising rush will victimize you as it victimizes fitness-wanting well-intentioned maybe-this-time-it-will-really-work hopefuls nationwide.
Call me boring. All I do is share truth. I don't "release" amazing new miracles. I have never "revealed" ancient secrets of an ancient tribe of Mayan ab-Gods. I've not invented the Brundage Bootcamp thigh trimmer or the Matt-o-matic four second fat melt. All I do is consistently help people find new youth, new fitness, new energy, and new leanness.
I don't play the hype game. I don't advertise. I don't twist, manipulate, or skew. I simply do as I promise. I empower people to gain control of their bodies once and for all and I've been doing it for near 19 years.
If you know me, you know that to be true. If you don't yet know me, I urge you to be skeptical, to be apprehensive, and to be wary. I want you to feel protected, and then . . . I want you to feel empowered.
As we head into a New Year, I remain committed to ongoing betterment. I want 2011 to be better for you than 2010. I'll take it a step further. I want YOU to be better in 2011 than you were 2010!
I'm writing this with three intentions:
1. To urge you to realize you can take control of your body now, even with Holidays in our midst.
2. To caution you against blindly believing the sophisticated new ads that will be flooding into your home through your television in the weeks to come.
3. To provide you an incentive to arm yourself with information and tools that can help you get off on the right foot.
In order to kick your power forward, to give you a true realization that with simple changes in the way you eat, think, and move, you can reshape and restructure your body in incredible ways, I invite (or re-invite)to request my brundage bootcamp Christmas call to action, Request an article on betterment during the holidays , or just come in and take advantage of one of our membership specials designed to get you in the right mind frame now so you are less succeptable to holiday influence and weight gain. I assure you, , if you allow us, will leave you with a new sense of power. You'll be ready to take on 2013 in a brand new body.
As far as blind belief, recognize that recent history has proven that THEY CAN SAY IT IF IT ISN'T TRUE! Take it from someone who knows first-hand - advertisers lie, Gyms lie and yes bootcamp leaders claiming to be the best without a single picture testimonial lie when there's a hungry market ready to buy. The creative minds behind the marketing of the ab stimulators, fat blockers, and other recent releases fined by the FTC learned that the fines are nothing more than a cost of doing business. They apologetically pretend they believed their own nonsense, they cough up a fine, and they happily review their bank statements. They come to understand that it's worth a $15-million fine if you collect $400 million in the process. As a matter of fact, the company behind one of the newest fat-loss products with the largesrt TV marketing thrust has already faced FTC fraud charges with another product with the exact same "key ingredients." They threw on a different label, created some new TV ads with a contrived aura of false authenticity, and "Propo - something" became "Lipo - something." Different year. Same sh*t.
Do your homework. Do your research. Nothing sold over the counter right now is new or miraculous. I know those words are overused, but if you want a bit of insight, take a quick glimpse at the duration of time fraudulent advertising has victimized a fitness-wanting population. You'll be amazed how "ab trimmers" and "fat burners" have victimized Americans for more than a century . . . with the victimization growing year after year.
Find a listing of FTC claims ranging over the entirety of the 20th century, OR EMAIL US AND ASK FOR A COPY.
If you are ready to say now instead of when and achieve your dreams

Check out brundagebootcamp.com
Or email matt@brundagebootcamp.com
Request a call to action for our holiday bootcamp
Your new future starts right here, right now!!

Stay in balance this holiday season

2010-11-16T13:20:00.000-08:00

Working Out Helps People Stay in Balance and Celebrate the Season The most wonderful time of the year? The holiday season can in fact be a time full of joy, cheer, and reconnecting with family and friends. However, for many people - and for women in particular – the holidays bring an extra helping of stress and exhaustion. Between work, parties, shopping, baking, cleaning, and caring for elderly parents or kids on school break, what can women do to alleviate the hassles of the holidays? “Work out,” said Brundage Boot Camp owner and fitness expert Matt Brundage. “The holidays are the time of year when many people stop working out,” Brundage explained, “But actually the holidays are the time when people most need to exercise in order to deal with added stress.” Numerous experts - including scientists at Harvard Medical School – have confirmed that in addition to relieving stress, exercise also causes your body to release hormones that can make you feel energized. In other words, making the time to work out can actually help you accomplish more in a day. Participants in Brundage Boot Camp, an innovative total Mind, body, and spirit training program represent living proof of Harvard’s claims. “Holidays can be stressful enough, without the added annoyance of clothes not fitting right because of too much pumpkin pie and too few pop-squats and pyramid runs. When I work out, I feel energized and strong, and I’m more attentive to my eating habits,” said Jef Robertson, who lives in Springfield and has been attending Brundage Boot Camp in Eugene, Springfield Oregon for the past 8 months. “Aside keeping my favorite jeans fitting the way I like, boot camp gives me a more positive outlook, about myself and in general, so I’m in a better mood and less susceptible to stress and irritation,” Robertson added. “Days that I don't attend boot camp I notice that my energy level and mood are much lower and my stress level goes up,” said Molly Kimball, a full-time student from Eugene, Oregon who recently completed her 8th month of boot camp and has lost over 80 pounds so far. Molly Kimball is determined to stick to her Brundage Eugene Boot Camp program throughout the holiday season. “The holidays are a busy time. It’s very easy to get caught up with family, events etc., and fall out of your normal routine - especially your workout routine. Knowing I have a support system of Instructors and Fellow recruits at Brundage Eugene Boot Camp will motivate me to continue going through the holidays so that I don't feel that guilt that most of us feel once the holidays are over.” For Molly, along with many other Eugene , Springfield Boot Campers, New Year’s resolutions might just be a thing of the past.

Do you want to look great and have more confidence? DO YOU?

2010-11-11T07:25:00.000-08:00

Do you want to Look Great, Have More Self Confidence, and Create a Lasting, Healthy Lifestyle?
“Other clients have done it…. and so can YOU!
Weeks from now you can be showing off the stronger, leaner body you deserve. And it all starts by making the decision to get what they want Today!”
Dear Friend,
Congratulations on making the decision to make the positive changes you desire in fitness and life! There’s no feeling like the one you get when you make a positive change in your life. And there’s no better way to change how you feel inside than by changing your outside. Let’s face it, when you look good, you feel good about yourself. Perhaps you’ve never been in good shape before. Or maybe you have, but you’ve gotten out of shape and need to get jump started again. Either way, now’s the time to make up your mind to release the lean body that is locked up inside you. You absolutely, positively have the power to do it.
In fact, I have found that when people fail to get in shape, it’s for one of two reasons: they start out with the wrong information or they lose motivation and quit! What if I showed you a way to eliminate both of these obstacles so that you could break through to the stronger, leaner body you deserve? When we begin working together, I’ll provide you with the information you need to attain the body you desire. What about motivation? The motivation will come from the challenge of change itself! You see, when you have a worthy goal to shoot for, something magical happens. You become energized to make your goal a reality. It all starts in your mind. And as you think about this, let me share something with you. There is one thing that every past successful client of the mine has done to be successful: They’ve “burned the ship” prior to embarking on their journey. What does “burning the ship” mean? It’s an old Swedish saying for “there’s no turning back”. It comes from the fact that in the old days, invading armies would burn their ships to send a clear message to the troops: “You MUST win the battle”. The men knew there was no turning back. They would have to complete their mission. With no possibility of retreat, their mindset was focused on victory. And so should yours.
To successfully complete your transformation , you too must adopt the “burn the ship” mentality. You must make up your mind to finish the what you started no matter what. If you enter with the attitude of “I can always quit if I feel like it? You likely won’t get very far, because at the first sign of resistance, you’ll be sorely tempted to quit. Don’t set yourself up for failure. So do something good for yourself and make the decision not only to start your transformation, but to complete it.
YOU CAN’T FAIL! You can do it when you have a clear goal, a clear cut plan of attack, and have a support system in place to make sure you are consistent until you succeed. Others have completed their transformation too, and in doing so, have changed their lives, improving their appearance, health and self confidence.
Just look at my past clients (check out the elite heroes section) They used their training with me to make significant improvements in their bodies, energy levels, and confidence. Judging by their results, you’d think that they were full time personal trainers! But they certainly don’t spend their lives in the gym. Like you and I, their lives are busy and full of responsibilities. The difference is they took action on their goals of achieving a leaner body and didn’t quit until they reached them. It’s not difficult to get in shape when you’re motivated by the benefits of change. This is something you can truly do. If they did it, SO CAN YOU!
So now I ask you… “Are you ready to get into the best shape of your life?” If you can say, “Yes, I can do it” with certainty, then you’re ready to go! The hardest thing to do is start, so get started now
Yours in Health,
Matt Brundage

Is fast weight loss possible

2010-11-10T07:42:00.000-08:00

Fast Weight Loss - How Can I Lose Weight Fast?

--- Is fast weight loss possible?

Http://www.brundagebootcamp.com owner Matt Brundage say’s, probably not at the rate that everyone would wish. Fast weight loss means losing weight at any cost. At most 1-2 pounds a week of Fat loss is optiminal for the human body. Matt say’s, any program that promotes losing 30 pounds in 30 days is simply impossible to do in a safe, permanent and healthy manner. These programs rely on lost water weight which will be regained immediately once one's normal diet resumes. Next time you watch a commercial for weight loss or comercial diet pills keep your eyes on the bottom of the TV screen for the fine print that reads something like, "Results not typical." How to Lose Fat the Permanent Way: Http://www.Brundagebootcamp.com : the ideal path for Fat loss includes a diet where you are reducing your usual daily caloric intake by 500 calories and attempting to burn off 500 calories by exercising. With diet alone, it's possible to lose a pound of fat a week just by removing a mere 500 excess calories and when you add in exercise up to 2 pounds of fat per week. So instead of drinking a couple of big gulp sodas a day and a brownie after lunch, have water instead and skip dessert. Now, couple this idea with smaller portions of lean protein and complex carbohydrates and more frequent meals so your body has a continual fuel source instead of sugar and your body might decide to burn some of the fat off of your body since it doesn't need it. This style of eating and exercise will raise your metabolism and maximize the body's calorie burning potential. Remember to exercise,4 to 5 times per week for best results, blending the right amount of aerobic, anaerobic weight resistance training to your program. Matt Brundage of Http://www.brundagebootcamp.com are available for candid and informative interviews on health and fitness.

Contact Information
Matt Brundage541-647-9733

matt@brundagebootcamp.com

brundagebootcamp.com

Eugene Bootcamp Brundage pumpkin workout 1.wmv

2010-10-31T15:18:00.000-07:00

Eugene Springfiels Boot camp Brundage Halloween 2010

2010-10-31T15:16:00.000-07:00

BRUNDAGE EUGENE BOOTCAMP 3RD ANNUAL PUMPKIN WORKOUT.wmv

2010-10-27T11:08:00.000-07:00

Share this with everyone you know!!

corn sugar and why you need to know about it.

2010-10-25T09:58:00.000-07:00

Here is a little diddy from my friend and collegue Jason h who is a resistered dietician

corn sugar and why you need to know about it.

There has been a lot of debate on how bad high fructose corn syrup really is for us when compared to regular sugar.

Now there is a new term you need to know about and it is called corn sugar.

Actually it is the same thing.

The Corn Refiners Association petitioned for this name change thinking that it would avoid confusion about high fructose corn syrup. Their argument is that HFCS is the same as table sugar. There are definite proponents to this statement though. HFCS was introduced in the late 1970s and a cheaper form of sweetener than plain sugar. It is true that obesity rates have risen by more than 100% since then.
(1) The rise in diabetes since 1980 equaled the increase in HFCS consumption according to a study in the American Journal of Clinical Nutrition.
(2)There have been various studies conducted comparing HFCS and table sugar. One was a 10 week study that showed after the 10 weeks the HFCS participants had new fat cells surrounding their organs. The table sugar participants showed no new fat cells around their organs.
(3)We already know that HFCS is not good for us and can lead to weight gain and even obesity. We have also seen plenty of studies that show regular sugar can do the same thing. Now does one happen faster than the other. These studies appear to show that, but in the end they are both just as guilty in contributing to weight gain and obesity. What would be interesting is researching the effects of a long term study with HFCS and table sugar. What happens after 5 years, 10 years and even 20 years. Do you end up with the same result? Obviously you are probably not going to get many participants sign up for that study because it could easily lead to pre-mature death. I am sure the money paid to the participants won't be anywhere close to the amount for someone to think this is a good idea.Instead how about we just minimize HFCS and table sugar all together. Minimize your processed foods and look at the labels for the words HFCS, corn syrup, corn sugar and even sugar if it is the main ingredient used for that food. There are of course many other unhealthy ingredients that can contribute to your weight gain. These are not the only ones. If you need something sweet lean towards natural foods like real fruit or natural honey as a condiment.Stick to natural foods when you can and you won't even have to worry about this Ridiculous debate on whether HFCS is worse for you than regular sugar.

BRUNDAGE EUGENE BOOTCAMP 3RD ANNUAL PUMPKIN WORKOUT.wmv

2010-10-20T17:13:00.000-07:00

Weight gain starts now!!

2010-10-19T21:48:00.000-07:00

Brundage Eugene Bootcamp says Halloween Can Kill Your Diet

http://www.youtube.com/watch?v=BchVW8q64tE
Click the above link for a fun video

October 19th, 2010- Local Eugene fat loss experts Matt Brundage , has information that every dieter needs to know: Halloween is when the holiday weight gain really starts. While the month of December is typically blamed for holiday weight gain, Brundage warns those wanting to lose weight that thanks to Halloween the pounds actually start to get packed on in late October. “The amount of eats and treats that people consume is alarming,” Brundage was quoted as saying. “One of the main problems is the smaller ‘snack sizes’ that the candy manufacturers have made available. Eating several ‘mini’ chocolate bars is something people see as ‘ok’ because of their smaller size. In other words, it becomes a lot easier to convince yourself to indulge in these gut-swelling goodies and then you end up eating even more than before!”Matt Brundage recommends the following three figure-saving tips he has used with great success with his own clients for keeping the pounds off while still allowing for the occasional Halloween treat during pumpkin season:1) Workout with Pumpkins: Use Brundages “Total Body PUMP-kin Workout” to engage in some amazingly fun and effective seasonal fat loss workouts involving only your body weight and you guessed it… a pumpkin! These high-intensity, metabolism-boosting workouts can take as little as four minutes to complete and will have you burning tons of calories during the workouts AND even more calories while you’re resting... or having those naughty Halloween treats!2) Make Healthier Halloween Recipes: Use Brundages “No Tricks Here Halloween Recipes” to find some great tasting treats that won’t kill your diet for some much needed damage control this Halloween season. The most popular Halloween recipe is their Pumpkin Pecan Shake loaded with muscle-building, fat-starving protein plus the optimal dose of healthy fats, fruit, and fiber for a “complete better body meal.” It is imperative to be able to think outside the box by substituting healthier ingredients where possible without overly sacrificing the taste you crave for a more figure-friendly Halloween.3) Use Common Sense:- Give out school supplies, play dough, or other things you can buy at the dollar store or only buy enough candy so that you expect to run out before the evening is over. It’s crucial to weight loss success to not have “trigger” foods lying around – the temptation is often too great.- Allow yourself just one piece of candy in the morning and then one at night. Skip any dessertsthat you would normally eat after dinner. Also, be sure to increase your exercise activity by thirty minutes on every day that you eat your two pieces of candy. This will counteract the increase in calories that you are consuming.- Furthermore, if people indulge a bit too much it’s important to forgive themselves and move on. Dwelling on the past will not help their success.
Brundage believes that we must break out of the frustrating emotional eating patterns that sabotage our fat loss efforts during the holidays. He states: “Our brains are wired to crave the sugar-laded treats that typify the Halloween season. So, our approach has been to take the exact opposite approach with our clients. Instead of using Halloween as a reason to justify eating a bunch of junk food we spin the seasonal event to spice up our boot camp workouts by using pumpkin exercises. Halloween thus becomes a fat loss tool for us and our clients- this approach is key to adopting a healthy lifestyle for long-term success.”Brundages local Eugene Boot camps (brundagebootcamp.com) will be holding their annual “Frightful Fat Loss Workout” on Sat, October 30th at 9:00 am at The Regional Sports center 200 s 32nd in Springfield Oregon. The event features an interval training fat loss workout using pumpkins all to a Halloween themed soundtrack that Brundage claims will “scare the fat off of your body.” Following the workout is a healthy Halloween buffet consisting of recipes brought in by their clients. The event is open to the general public and will also serve as a fund-raiser _______________________________________Matt Brundage is the Creator of the Elite Training and Consulting and Brundage Boot camp systems and phylosophies. As a former fat kid and real world fat loss expert, Matt has helped Thousands of people lose thousands of pounds of body fat. Just check out some of his testimonials. He is a nationally recognized fitness professional and runs the highly popular Brundage Boot Camps (brundagebootcamp.com) in Boise Idaho, Redmond ,Prineville, Eugene, and Springfield, Oregon

help yourself,help other, and have lot's of fun.

2010-10-19T14:10:00.000-07:00

Brundage Boot Camps Annual FRIGHTFUL Fat Loss Halloween Workout Extravaganza!
www.brundagebootcamp.com
Help yourself by helping others!

This workout is open to the public and is serving as a fundraiser for Charity Donations are not mandatory, but are strongly encouraged!

When: October 30th at 9:00am

Where: Regional Sports Center in springfield ,oregon

What to bring: Yourself, friends and family, a pumpkin for each person (females 10 lbs., males 20 lbs.) and a costume that you can move in!

What to wear: Costumes are a must! They are your ticket through the door! They can be as simple or as elaborate as you want, but please remember you need to be able to move! Also, please wear sneakers as footwear.

Enjoy a fun Halloween-Themed Workout with treats to follow! Best of all, it’s free! 541-647-9733 brundagebootcamp.com

Brundage Eugene Bootcamp say's "Do the right thing this year and save yourself the weight gain"

2010-10-12T09:01:00.000-07:00

Happy Halloween everyone!!

It’s once again the season of merry with scary. While you and your family are having great fun, do watch what you eat, especially the children in your family. Now kids definitely love sweets and candies during festive seasons. But too much is definitely bad for health and will assist in creating a palate that will give them trouble the rest of their lives. Here’s are some ideas to show what you can do this Halloween season to prevent the children in your house from eating too much sweet stuffs and contribute to the solution, not be part of the problem. This is also the start of the weight gain holidays. Every year we start here and go through to thanks giving then Christmas.

Stop the cycle now before it starts.

With childhood obesity on the rise, kids really do not need additional calories from a bag full of candy. Chocolate candy bars, suckers, and gum are not only adding to our children’s waists, but also attributing to tooth and gum decay. With so many healthier options available, consider these alternatives to giving candy this Halloween.

Too Much Candy
If you are concerned about the amount of candy that your children will receive, (and I hope you are) let them chose 10 pieces from their bag and throw the rest away. You don’t need to let them know you threw it away and after a week they will forget the amount they got. This is not wasteful because candy is not food. Don’t feel guilty about getting rid of it. It is the best thing for your child, wouldn’t you agree? Ration the 10 pieces over a few weeks. For example, you can pack a couple of pieces in their sack lunches or give them a few pieces after school every day or every other day. All of our brundage Eugene bootcamp recruits have commited to do this.

Stickers

“All children love stickers! You can get boxes of 1000 stickers from local dollar stores and split them among hundreds of children. With many different styles, you can offer a wide variety of sticker designs to each child. You can buy 10 boxes of stickers for what you would buy an extra large bag of candy, so you can offer kids a whole strip with the cost of a candy bar! Bagged.
Snacks “Most popular crackers, nuts, dried fruits and seeds come in individual serving bags. Cheese crackers with peanut butter filling and sealed bags of raisins are great alternatives to sugary offerings. With less sugar, less fat varieties, you can be giving children healthier snacks with much needed protein.

Coloring books or crayons

“You can buy these items in bulk at local stores and online for a very reasonable cost. When the school year begins, you can purchase 24 count crayon boxes for as low as $.10! If you go to dollar and discount stores, you can find whole packages of coloring and activity books for very little cost, as well. Offering these items will expand a Childs imagination without expanding their waist.

Party favors or craft kits

“Several online companies offer bags of 100 party favors and craft kits for a very low price. Everything the child needs to play a game, make some noise, or create a craft is included! Many times you can find these items at craft stores and discount retailers, too.
Mini Books “Paperback books can be cheap! Give the gift of reading this Halloween.
School supplies. Don't laugh. Most kids I know like to have cool school supplies. And many stores have school supplies marked down to 75 or 90 percent off. I found about a dozen sets of colored pencils at Target for 24 cents a box. I also got a box of sports-themed pencils. (They're decorated with basketballs, footballs, etc.) I also bought some cool pencil sharpeners for less than 10 cents each during the 75 percent off sale at Wal-Mart.

The amount of children you have knocking on your door will determine the above option you want to choose. However, any way you look at it, these ideas will give the kids more enjoyment than the few seconds they get from candy.

It’s our responsibility as parents to take responsibility for the health of our children and if it’s not a good choice for our kids then it’s not good for other kids.

TAKE CONTROL AND DO THE RIGHT THING THIS HALLOWEEN.
To your success

matt@brundagebootcamp.com

brundagebootcamp.com

Copyright Brundage bootcamp LLC Unless you have entered into an express written contract with Brundage Bootcamp to the contrary, visitors, viewers, subscribers, members, affiliates, or customers have no right to use this information or images in a commercial or public setting; they have no right to broadcast it, copy it, save it, print it, sell it, or publish any portions of the content of this Article. By viewing the contents of this Article you agree this condition of viewing and you acknowledge that any unauthorized use is unlawful and may subject you to civil or criminal penalties. Again, Visitor has no rights whatsoever to use the Articles for any reason for any use whatsoever. Nothing. Visitor agrees to liquidated damages in the amount of U.S.$100,000 in addition to costs and actual damages for breach of this provision. Visitor warrants that he or she understands that accepting this provision is a condition of viewing and that viewing constitutes acceptance .

the tv is going off

2010-10-03T04:23:00.000-07:00

Tommorow all advanced Brundage Bootcampers will turn off their TV'S and log off facebook for a week

Stop Watching TV?

You say you don’t have time to do all the things you want. You’re just too busy.What if you could just stop watching TV and actually lived your life instead of watching others live theirs? Well, if that’s too hard, at least watch less TV and make some time for YOU.
What if you stopped watching Television and made time for things that would make you feel alive and happy?Despite Reality TV popularity, life is not a spectator sport – get off the couch and have some fun! Do something you’ve always wanted to do; something that makes you feel energized and joyful. You'll be surprised how much time you have when you stop watching TV.

Need some ideas? Here are 100 fun things to do instead of watching TV.

Read one of the classics
Take fun classes like cooking, knitting, pottery, computers, or pole dancing
Start an online business
Plant some flowers
Cook a fabulous meal
Ride your bicycle
Host a block party
Go on a roller coaster
Go to a museum
Read a trashy novel at the beach
Meditate
Go to the Gym
Enjoy a meal and conversation with your family at the dinner table See how this can improve your health
Take your dog for a long walk
Do volunteer work
Organize your photos
Start a scrapbook
Have quality conversations with your children
Check out online groups for people who have similar interests
Become a mentor
Bake something from scratch
Chat with a friend
Practice yoga
Put together a puzzle
Have passionate sex
Go on a nature hike
Start a gratitude journal
Listen to music that really moves you
Attend sports events instead of watching them on TV
Play a sport – softball, volleyball, tennis, racquetball
Go dancing
Learn to play a musical instrument
Learn a new language
Pray
Get out the hula hoop
Go jogging in a beautiful place
Eat a decadent dessert without feeling guilty
Just look at the stars
Watch the sunrise or sunset – or both
Go to a flea market
Flirt with someone
Call someone you haven't spoken to in a while
Go for a leisurely drive to nowhere in particular
Go swimming
Go skinny dipping
Make someone laugh
Have a dinner party
Perform a random act of kindness
Get a manicure or a pedicure
Look at model homes to get decorating ideas
Get a facial
Knit or crochet
Paint a room in your house
Call your parents
create a boot camp workout
Start a vegetable garden
Green your home
Listen to personal development CDs or DVDs
Get your degree
Write a love letter
Play a board game
Make home-made gifts
Try new recipes
Go to the Library
Play with your pets
Adopt a pet
Check out local attractions in your town or city
Go boating
Go skydiving
Have lo calorie non alchoholic with friends
Go scuba diving
Go snorkeling
Go skiing
Learn about different religions or cultures
Participate in Community Theater
See a play
Read poetry - or write a poem
Needlework or Sewing
Play Mah Jong
Host a Poker Night
Go horseback riding
Join a book club, or start your own
Go kayaking
Do Pilates
Go antiquing
Have a spa treatment
Shoot some pool with friends
Do crossword puzzles
Learn about investing
Tackle a home improvement project
Get organized - clean out that junk drawer (I know you have one)
Play golf
Go to a movie with friends
Go bird watching
Read to a child
Learn jewelry making
Photography
Finish all the craft projects you've started
Go to the zoo
DO SOMETHING OUTRAGEOUS!!!

Why You Should Stop Watching TV

(It doesn't always rot your brain, but it can.)
Maybe it's just an ego thing for me. Maybe I just don't like it when I have to make my conversations cater to the advertisement breaks, when I can only speak to someone in pieces because they're vegetating in front of the tube and tell me to shut up between the blocks of commercials.I stopped watching TV not as a conscious choice, but simply because I lost interest. I started to go after other things, and there was really nothing on television that I felt like watching. Most of what was on there was only at most vaguely interesting for my purposes.Now I'm an intruder when someone has their eyes glued onto the screen. The concept of being so absorbed in something so boring as the news or some talk-show is foreign to me and I've lost that subconscious sympathy that other TV-watchers have for each other, and I tend to just keep blathering on when the show has come back on and a certain degree of silence must be observed.It annoys me that I'm playing second fiddle to celebrity gossip and political scandal and reality TV. For my own sake, and for everyone else's as well, I will attempt to convince the world to stop watching TV so much.Thusly, here is my list of compelling reasons you should stop watching TV:

Compelling Reason #1: Cable/Satellite/Etc is expensive
You know how many useful things you could buy with the money people throw at their cable companies? Lots. Why not save the money and get a fancy blue-ray disk player instead, or a better TV, and watch inspiring movies instead of that garbage that's on TV all the time? Jerry Springer probably doesn't look any better in HD than it does in regular definition.
Or, if you don't want to spend the money on your entertainment system, why not buy fancier clothes with the money you saved? Or fancier food at the grocery now that you can more readily afford it? Or how about books for your children or for yourself? (If you're the kind that has been under the impression that reading is boring because you were force-fed all the required literary crap in school, then buy some smutty books and get re-acquainted with the written word through those means.)

Compelling Reason #2: Depending on what it is that you watch, it is possible you are being brainwashed by the media
Don't you think it's important to have your own opinion about things? You think that those talking heads on TV really do just "report" so that you can "decide"? C'mon, of course you don't. You're smarter than that. So why keep watching?
If you must get the news or learn about all the political happenings, why not read about it from more objective sources that really do little more than report? Why give yourself the extra mental work of having to always be on guard to compensate for a story being spun this way or that? Video has the potential to be a more emotionally rich and emotionally manipulative medium than the written word, which can be good when it comes to fiction, but it can work against you when all you're looking for really are the facts with none of the extra flavoring that can throw you off.

Compelling Reason #3: You get basically nothing in the long-term out of watching TV
The vast, vast majority of what is on TV is not designed to make you grow as a person. It is a short-term escape, a place to be entertained, not to be enriched. This is fine in moderation--we all need re-creation of some kind--but it is probably one of the least enriching kinds of re-creation. It is inefficient in this sense. When we are done watching, most of the time, none of it stays with us, we have learned no lesson, we have felt nothing particularly positive, and we do not leave mentally refreshed. Very little of what is on TV is at all inspiring. Almost none of it is at all artistic as opposed to commercial. Most of it is designed to make you want to stay on the couch and keep digging through your bag of potato chips, not to make you get up and live life to the fullest.It is the entertainment equivalent to a greasy burger and fries.Now, I don't object to the medium itself, don't get me wrong. Art in all its forms can be inspiring and can fuel people to action potentially. I just disapprove of vegetative TV watching: TV that involves passively being entertained because you have nothing better to do. The things which enrich us are things we choose deliberately. Every once in awhile, something worthwhile will air on TV, but that's very different from just habitually watching "whatever's on."

Compelling Reason #4: Your communication with others suffers
Or it does if you insist on keeping the TV on when you're hanging out with someone, be it a family member or friend. This goes back to the introduction of this article, and my personal frustration with the empty conversations I have had sitting in front of a TV.What if you bared your soul to someone, only to have them respond with: "Huh? What'd you say? I wasn't really paying attention, sorry. This is the episode where the drag queen gets arrested. It's hilarious." Exactly.Why watch other people having conversations and interactions when you can just have those yourself with the person next to you? Of course, it could be that you don't really like the people in your life enough to feel like interacting with them much. In that case, get some new friends and tell the boring ones to go away.

Compelling Reason #5: It Keeps You From Living Your Life
Pretty simple: Rather than watching other people doing stuff you wish you could do, you could just do stuff yourself.

Be grateful and succeed!!

2010-09-27T07:46:00.000-07:00

Gratefulness

Be honest now, are you feeling a little bit sorry for yourself? Are you feeling as if we’ve taken away everything that you love?
It’s okay if you do. We’re simply going to tell you to stop it, right now. Let’s remind ourselves you live in a free country and we cannot (yet) force you to take your health and fitness seriously. We cannot force you (yet) to make healthy food choices or exercise. YOU chose US.
You have realized all by yourself that you need help. You have let yourself go too far. It is time to care for yourself again.
You see, we fully understand that you DO NOT WANT to exercise or eat properly. You want the results from doing it however you have refused to do the work necessary to achieve it. We know that. We get it.
But we know something else as well. We know that you are ready to be free of what is holding you back from feeling good about who you are. We know that you want the clothes in your closet to fit. We know that you don’t want to get a rash because your thighs rub together in the hot weather. We know that you don’t want to be out of breath standing up to walk to the bathroom. We know that you don’t want to face another summer with the anxiety of whether or not you’re going to have to put on a bathing suit or shorts in front of people. We know that you don’t want to feel guilty about food. We know that you want to FOR ONCE or ONCE AGAIN, feel good about who you are and what you are doing to live an amazing life.
So…here’s where you get to stop feeling sorry for yourself and yes , you are feeling sorry for yourself. Your last assignment in this installment is to write down 100 things that you are grateful for. Yes, 100.
You live in the wealthiest nation in the world. You have more choice, more opportunity, and more space around you than over 90% of the world’s population. You have more chance of being successful at anything than almost any other person alive on this planet…because of the luck of where you happened to be born.
Now, stop lamenting how hard this is going to be and start getting into the right frame of mind. Before you do anything else today, write down 100 things you are grateful for.
What if you can come up with more? For goodness sake, what a blessed person you are! Write them down, all of the reasons you are grateful and then get to work!

Join us http://maps.google.com/maps/place?cid=10701600806143189416&q=eugene+bootcamp&cd=9&ei=nK6gTOHnF4-utAOB0pm_CQ&sig2=A6aX4pA3LrhEQfuFSQ8J-A&dtab=5&sll=44.063244,-123.118524&sspn=0.05619,0.116443&ie=UTF8&ll=44.1062,-123.195534&spn=0,0&t=h&z=13

Yours In Success,
Matt Brundage and Patricia Grady

I am grateful for:___________________________________________________________________________________________________
Eugene gym

Eugene best Bootcamp

Eugene trainer

Springfield bootcamp

Copyright Brundage bootcamp LLC Unless you have entered into an express written contract with Brundage Bootcamp to the contrary, visitors, viewers, subscribers, members, affiliates, or customers have no right to use this information in a commercial or public setting; they have no right to broadcast it, copy it, save it, print it, sell it, or publish any portions of the content of this Article. By viewing the contents of this Article you agree this condition of viewing and you acknowledge that any unauthorized use is unlawful and may subject you to civil or criminal penalties. Again, Visitor has no rights whatsoever to use the Articles for any reason for any use whatsoever. Nothing. Visitor agrees to liquidated damages in the amount of U.S.$100,000 in addition to costs and actual damages for breach of this provision. Visitor warrants that he or she understands that accepting this provision is a condition of viewing and that viewing constitutes acceptance .Feel free to share but do not swipe this article.

I know what to eat but....

2010-09-24T07:32:00.000-07:00

By Phil Kaplan

I Know What I Should Eat . . . But! If you want to boost metabolism, if you want fuel for consistent energy, if you want the raw material from which to build new healthy muscle tissue, you want to eat Supportively. But . . .

Sometimes I stumble upon words that just express a concept or idea so well they combine to become a component of my vocabulary. The words Supportive Eating have found their way into my regular dialogue. It says exactly what it purports to say. Eating Supportively translates into, "eating in a manner that works to support your metabolism and your fitness goals." Disciples of Supportive Eating know precisely how that term translates into food. For those who may be new to the concept, and as a refresher before I go beyond the basics, allow me to summarize the "wants" of Supportive Eaters.
You want to eat frequently
By Fueling your body frequently, ideally every 3 - 3 1/2 hours, you send a continuous supply of vital nutrients into your body. Metabolism, by definition, simply means "the speed with which your body burns through food." To boost metabolism, to become one of those people who can eat anything and not get fat, it's essential that you put lots of food through the "food burning machine" with consistent regularity.
You want to limit bad fats and recognize and avoid sugar
We've heard fats are bad, and that's partially true. Bad fats are bad. Essential fats are vital. If you're going to eat supportively, the less supportive fats are to be minimized. Less supportive fats would be those that come from saturated or hydrogenated sources such as the fat in red meat, butter, or margarine. Too many people think that fats are evil, thus they believe that "eating right" is synonymous with "eating less fat." Eating less "bad fat" is a part of the puzzle, but it's not the entirety of it.
Many who try to follow "low-fat" eating regimens opt for fat-free cookies, fat-free pastries, and low-fat ice creams. The number one ingredient in these foods is sugar, and regular ingestion of simple sugar can completely throw fat burning ability out the window.
You want to recognize and restrict bleached, processed, and refined carbohydrates
A calorie is a unit of heat. While conventional diets have taught people for dcades to avoid calories, offering tricks for getting low-calorie meals or for taking in fewer calories in the course of a day, they fail to consider a very relevant factor. Metabolism, as stated above, is the speed with which your body "burns" through food. Burn is an appropriate word to use as restated that would equate to "the speed with which your body converts nutrients into heat." Right now your body is maintaining a temperature somewhere around 98.6 degrees. Every time you move, every time a muscle contracts, heat is produced and calories are burned. Recognizing that human movement burns calories, it should become clear that the act of eating and digesting food burns calories. Some calories, such as fats, are simple for your body to deal with, thus there aren't very many calories needed for the act of digestion. Conversely, when you consume "thermic" meals, meals that require a great deal of energy to digest, a significant number of calories are burned as that food travels through your intestinal tract. Proteins are highly thermic. Complex carbs are less thermic than proteins, but far more thermic than fats. When you take complex carbs, such as grains, and bleach them or process them using refining machinery, it's sort of like the machine did the work your body was going to do. Bleached and processed carbs, such as white flour or breakfast cereals, are easily converted to triglycerides and stored as fat. Clearly all calories are NOT created equal. Eat thermic meals throughout the day.
You want every meal to ideally contain a Lean Protein, a Starchy Carbohydrate, and a Fibrous Carbohydrate
A meal containing all three components has high thermic properties, contains slow release carbs for an ongoing fuel supply without significant blood sugar spikes, and contains the amino acids (building blocks of protein) that are used as the raw material from which you build new healthy cells. The fibrous carbs not only aid in digestion, but assuming they're chosen from natural sources, are usually rich in antioxidants, phytochemicals, and a host of other valuable micronutrients.
Here's the "But"
The challenge is, we live in the real world. We have family obligations, business trips, vacations, jobs, sporting events, sick days, and the desire to go out and get a little crazy every once in awhile. Those vital responsibilities, obligations, and irrepressable urges, make supportive eating challenging. There are some common questions that come in from people who "know what to eat . . . but." I'll address and answer a few of them here
What if I don't like vegetables?
I've had many people tell me they hate "all" vegetables. If I rattle off enough options, we can always find at least a few they're open to. Those that I find vegetable haters are often open to include corn and carrots as a starting point. The trick thereafter is to find ways to turn other veggies into little non-imposing treats. Celery or sliced cucumber can be dipped in fat-free Ranch Dressing (yes,there's likely going to be some sugar, but if it's part of a thermic meal and helps develop the "veggies are OK" belief, it's acceptable). If you're open to "dipping," try peppers. Even if you "hate" green peppers, yellow bell peppers and orange bell peppers have a unique flavorful taste. Creatively find ways to mix veggies into foods that you do enjoy. Perhaps you can chop up some mushrooms and add them into your morning omelet. Stick some sprouts in your turkey sandwich. Stir fry foods using some chinese vegetables such as watercress, snow peas, bamboo shoots, and baby corns.
Many people, when they think of vegetables, think of broccoli and cauliflower. There is in fact a massive field of veggies to choose from. Consider trying asparagus, baby carrots, leeks, eggplant, endive, red cabbage, kale, cherry tomatoes, beets, bok choy, brussels sprouts, chili peppers, jalapeno peppers, zucchini, artichoke, lemon grass, and squash. If you are an avid vegetable-hater, even with a massive list to choose from, you'll want to get fiber and antioxidants from other sources. While fruits are high in sugar, and not an ideal staple for someone seeking fat loss, if you are avoiding veggies completely, you should get an ample amount of fruit and supplement with an antioxidant formula and a multi mineral formulation.
What if I don't have time to prepare a complete meal?
Meals don't have to be ideal. Just make the best choice you can in the situation you're in. Whipping a sandwich together is simple, assuming you have the ingredients ready to go. If you prepare your fridge for the "sandwich in a bind" situation, you shouldn't have any difficulty finding a supportive meal option. If you're pressed for time, toss a few pineapple chunks into some fat free cottage cheese. Ideal? No, but nutritious and a source for proteins and carbs (pineapple is a source of a digestive enzyme, bromelain, and can aid in protein digestion). You can grab a few handfuls of nuts. Again, not ideal, but a source of protein and essential fats. Fat-free sugar-free yogurt is always available in any supermarket. Toss in some granola and/or some grapes and you've got yourself a quickie meal.
What if I'm stuck at the airport without any good food?
Airport restaurants aren't usually the best resources for supportive meals, but . . . you can always get a grilled chicken breast sandwich with some lettuce and tomato and toss the bread. Many airport restaurants have shrimp cocktail. I suggest carrying a meal replacement powder with you. You can also ask the nice people behind the ice cream / shake counter to make you up a meal replacement. The downside is, they may charge you for mixing water into your powder, but they have the ability to make it frothy and serve it in a large cup with a straw.
What restaurant is best for grabbing a supportive meal?
A sushi restaurant is a wonderful place to grab a supportive meal. Get a mixed salad with some ginger dressing, a sashimi appetizer, and a side of brown rice and you've got a supportive meal. Many sushi restaurants have rolls wrapped in cucumber, without rice and without crossing the boundaries of supportive eating, manage to create something delicous and healthy. For newcomers to sushi, try tuna tataki. Many sushi restaurants now have a crabmeat and spinach soup that is virtually a meal in itself. One of the best things about sushi is the convenience of the sushi bar. You can pop in without a reservation, sit right down, and in less than 10 minutes you're eating your supportive meal.
What if it's hopeless . . . if I just can't find a good meal and I'm tempted to grab a good old candy bar?
It's never hopeless. You just have to learn to observe a hierarchy of meal choices.
· Fresh food is better than frozen.
· Frozen food is better than canned.
· A meal with nutritional value and some protein and complex carbs is better than a very high sugar snack food
· A thermic meal is better than a shake
· A shake is better than a bar
· A sports nutrition bar with 30 grams of protein is better than a candy bar
And that brings us to the much misunderstood food alternative, the Meal Replacement!
Why do I say "misunderstood?" Well, because advertising and product hype lead people to believe there's something miraculous in those formulas, or some muscle building miracle packed inside the wrapper of a bar. Return to the supportive eating hierarchy above for a moment. Note that a thermic meal is better than a shake, a shake is better than a bar. That will always hold true. If you are tempted to believe that a bar or shake is "better" than a supportive meal, you can bet you're being misled.
The Games Labelers Play
I wrote about food labels as they relate to supermarket foods. When it comes to supplements, wow, the advertisers and sellers are having a field day! A deception field day! There are several tricks, some of which cannot be detected without a complete analysis that runs upwards of $1,000.
The first trick is, they fail to include the ingredients the labels say they include! How can they get away with it? Simple. Nobody checks! That allows manufacturers to list everything that is reputed to have some benefit
The second trick is they trademark names and use double talk to create the illusion of a miracle in a container. Rather than calling their protein blend, "protein," they give it a name such as Myomoligopeptide formula and call it their proprietary blend of protein. In some cases that's used to create "blends" that use inferior proteins with a token amount of whey or egg albumen.
The bars are full of deception, and they're also full of sugar. Many say "low carb" or "sugar free" yet if you look at the ingredient list, you'll find glycerine which is a sugar alcohol and does have the potential to spike blood sugar and limit fat release. As they create offerings with lower sugar, those bars are pumped up with fat. They have to be. As you remove the sugar, the bar loses its texture and consistency. All bars have a trade off - they either lower sugar and increase fat or vice versa. Does that make them bad? Well, no, not necessarily bad. Just not ideal. I have found apex food products to be relieable and great tasting. A shake is better than a bar since there isn't any worry about "texture" and "mouth feel" when creating a powder.
With a recognition that Supportive Nutrition primarily asks you to make the best choice possible, you'll also understand why the following remaining questions can all be answered with three words. "Have a shake."
· What can I do if I travel and can't get to enough meals on the road?
· What if I'm in the office for hours without a meal break?
· What can I do if I drive most of the day stopping only for breakfast and lunch?
o Have a shake!
OK, so with a meal replacement shake as an option for most scenarios, the "but" in "I know what to eat, but" is history. Anyone who might have felt inclined to say those words will now replace them with, "I know what to eat . . . and . . . I'm going to make the best choices possible!"

Deciding to get in shape is not enough.

2010-09-23T07:27:00.000-07:00

You’ve Decided To Move Forward to Unlock Your Greatest Potential and Fulfill Your Dreams and Goals
Now What?

If you gotten this far, you’ve answered all of our questions, you’ve withstood our “abuse,” and you’ve had your excuses ground to a fine and powdery worthlessness under the boot heel of our logic. If you’ve gotten this far you have decided that you really do want to get into shape. If you have skipped any of the work in the previous articles then stop reading this now and finish those assignments first.

Do you want to know exactly what we think about your decision to move forward?

Two things: diddley and squat.

Before you get outraged, let me tell you the story of two frogs on a log.

One Frog says to a Second Frog, “I’ve decided to jump from this log and swim around in the nice pretty lake.” I ask you this, now that One Frog has told the Second Frog that he’s decided to swim in the lake, how many frogs are left on the log? If you answered one you are absolutely wrong. You see, One Frog only decided to jump off the log; he never actually jumped off the log.
Starting a health and fitness program is a lot like those frogs deciding whether or not they are going to stay on the log.

How many times have you said to your spouse or a co-worker,

“That’s it! I’ve decided to go on a diet…I’m starting tomorrow.”

Let me tell you something about tomorrow: it never comes. Ever.

Tomorrow is just that, tomorrow. Tomorrow is the most insidious excuse for never accomplishing anything. Decide today is the day. Jump off the damn log for cryin’ out loud.

What Are You Willing To Give Up?

While it may be true that you'll likely be giving up a couple of hours of sleep and your Friday night pizza and beer,

would you be surprised if we told you that you might also need to give up some of your friends or family?

Would you be willing to give up your car?

How about your season tickets to your favorite professional sports team?

Making ginger bread houses with the grand kids?

Skipping Mother’s Day brunch?

This is a tough one for anyone who decides to be successful in achieving a health and fitness goal. Our society has brainwashed us into believing that choosing to be fit is vain, selfish, and more or less futile.

When one of us decides to leave the bucket of crabs we’ve been living in, there are those who will, for their own self preservation and unwillingness to take a cold hard look at themselves, pull you back into the misery, you’ve been living in…and they will do it with kindness.

They will make you actually believe that they care about you and want what is best for you.

They may convince you that you are being extreme because you don’t want birthday cake at cousin Chester’s birthday.

They will tell you that you can’t be disciplined all the time…that you will only fail.

How about this, you may have to stop listening to anyone who is not also healthy and fit.

You may need to be blunt with your 230 pound mother telling you that being too disciplined will only spell failure…we wonder where someone with fitness challenges of their own gets off telling someone attempting a positive change that they will fail.

Are you willing to give up whatever stands in between you and your goal?

Are you, for once in your life, willing to put your health, your well being, your state of mind, and your physical fitness first?

Yes, yes, we know, but you don’t want to ride your bike or walk to work.

You don’t want to tell your clients that you’re drinking San Pellegrino with lime instead of your usual vodka and tonic.

You don’t want to say no to your mother’s famous lasagna.

May we say, ENOUGH! We get it…you are an adult. You live in the freest country in the world. You have the RIGHT to abuse yourself to the point of weighing so much that other people have to actually raise the food to your mouth, and if you DIE or have a medical emergency OUR TAX DOLLARS[1] are going to pay to have you CUT OUT OF YOUR HOME, placed on a gurney designed for ELEPHANTS and then raced to the hospital to save your miserable existence of a life.

Seriously we are sick and tired of the whining and the whimpering about what you are unwilling to give up. Are you willing to give up your life so that you can stuff one more twinkie into your pie-hole?

Come on!

Whew! Okay, we’ll admit, that was a bit of a rant, but seriously people, you are killing yourself because you want to be stubborn about whether or not you should have to give up cake, chips, and booze.

We know, you can choose to suck…you’ve proven that point, haven’t you? Isn’t that the real reason you picked up this book? You’re probably angry. You are probably ready to villainize us right now because you can’t believe that we’re being so blunt. It’s time to be blunt people!
As a nation, Americans throw away more food in one day than some countries see in a whole year! And yet we are still the FATTEST PEOPLE IN THE WORLD! How can that possibly be? We are undernourished and overfed. We’ve lost the right to complain about not wanting to give up Big Macs and French Fries. It is time to act responsible and take this gift of life you’ve been given and actually use it.

So, we ask you again, what are you willing to give up? Take a minute and jot a few things down, right here, right now, in this book. Here are a few suggestions to get you started and get your creative juices flowing:

1) Do you go out for lunch everyday? Is it possible that you could pre-plan and pack your own food?

2) Could you walk or ride a bike to work?

3) If we told you that giving up fast food, sugar, and alcohol until you reach your goal would guarantee that you would collect a million dollars, would you give them up? What else would you give up for a million dollars?

4) Do you live or work in an environment that is so unhealthy meeting your goals is very nearly impossible?

The question comes down to, how important are you to you?
The truth is, we’d do a million times more for someone else than we would for ourselves. It’s partly because we really do want to help people, partly because if we focus on someone else and how much worse off they are than us we can forget about our own problems, and partly because we are so arrogant to think that if we don’t help other people with their problems then they will never be able to figure things out on their own.

Guess what, if you are always hanging around with people who complain about the unsolved problems in their lives then it’s no wonder you haven’t been able to accomplish your goals. It’s time to start surrounding yourself with successful people who don’t have drama and who get what they want from life…because guess what, when you do, those people will be there supporting your accomplishment of your goals…your own problems will seem easier to solve, on your own without the input of anyone within shouting distance.

When you focus on yourself and your success you begin to live your life from a position of strength which means that the inevitable circumstances of life, when they arise (and they will), will not deter you in the pursuit of what you have determined to be the most important: you.
Now, you may be thinking that we are asking you to be a narcissistic S.O.B. who doesn’t care for anyone but himself. Quite the contrary, actually. If you’ve ever been on an airplane you’ve listened to the flight attendant review safety procedures in the event that the cabin loses air pressure.

You are instructed that oxygen masks will fall from the ceiling of the aircraft and that you should secure your own mask before that of your children or anyone else who might need assistance.
What good will you be to anyone passed out in your chair from lack of oxygen. What good are you to anyone stressed out, anxious, unhappy, worried about your health, etc, etc…It’s time to start living from a position of strength. It’s time to put on your oxygen mask.

It’s Time To Take Action
All right, you’ve made your decision, now let’s act. If you are not already a member of my Eugene bootcamp or a gym, choose one today and join it. Just pick one, walk in and join it. We are going to tell you all sorts of wonderful exercises and activities that you could actually do in the comfort of your home, HOWEVER, your home is filled with distractions and you are unlikely to do a GREAT workout in your home.

So, while you don’t actually need the Eugene bootcamp or a gym to do the movements, you need the Eugene Bootcamp or gym to get the job done. Seriously, this is a part of the process. By this point you have agreed to surrender to the process.

This is step one of action. Commit to something…now.

When you go to bootcamp or the gym, wear workout clothes, have a full water bottle, and bring a timer or a stop watch. Join our Eugene bootcamp or the gym and then (are you ready for this?) WORK OUT!!! I know, really, join the gym and then actually use it the same day?? Yup, and here are your first five exercises explained and illustrated for your convenience:
1) Push-ups: time yourself for 2 minutes to see how many you can do in 2 minutes. When you are finished, write this number down.[2]
2)Squats: time yourself for 2 minutes to see how many you can do for 2 minutes. When you are finished, write this number down.
3) Bear Crawls: 5 laps, start the stop watch and see how long it takes to finish the bear crawls.
4) Jumping Jacks: 3 sets of 25
5) Bicycles: 3 sets of 25
You will spend approximately 30 minutes in the gym for this first workout. You will be very sore the next day. You will have moved your body in a way that you haven’t moved in years or maybe ever. Be grateful for this feeling. Be grateful that you can now feel your body after having moved…you were built to MOVE. Be grateful that you can and then do it some more. [3]
Food
Ah, food. The worst thing about food is that we can’t technically live without it. In order for your body to function properly you must eat. And we know that you didn’t get into the position that you are in because you have a problem consuming too little food.
So, here’s what we’re going to do. This is part one of food. There is actually a whole other book in this program dedicated to everything you need to know about food: what you should eat, what you shouldn’t eat, why even reading the labels may have hurt you in your food choices and how to properly combine your food to get the biggest nutritional bang for your caloric buck.[4]
Part one about food. At this stage, it is critical that we do two things: 1) Keep it as simple as possible and 2) Get as much of the crap out of your body that you’ve been poisoning yourself with all this time.

First, you will write down everything you eat BEFORE you eat it. This is why you have been told to purchase a notebook that you can carry with you EVERYWHERE. Now, before you eat it does not mean, write down what you think you are going to eat in the morning before you start your day. No, it actually means that when you sit down to eat, before you put one yummy morsel into your plump little face, you will write down WHEN, WHAT, HOW MUCH, and HOW MANY CALORIES.
Your food entry will look something like this:

7:30 am
Whole eggs

English Muffin

Apple
2

1

1
140

120

80

Total 340

Guess what, you will need to invest in food measuring devices such as measuring cups, spoons and a digital food scale.
You will also need to invest in some sort of calorie reference guide. We happen to like Calorie King. They have a great book, an online food and exercise tracking option or downloadable software. Do your own research but don’t whine about how you don’t know how many calories are in an apple…the information is out there, you must take some responsibility for finding it.

Second, for the next TWO weeks you will eliminate the following from your diet:
1) Dairy Products
2) Anything packaged or processed: this includes but is not limited to crackers, cereals, rice, pasta, bread, cupcakes, brownies, chips, hot dogs, frozen pizza, canned or frozen veggies, etc, etc, etc…you get the picture.
If it wasn’t grown or killed then you don’t get to eat it. That’s right, only whole food for the next TWO weeks and no more than 2 servings of fruits a day.
You may be thinking that you suddenly have no options. You may think that you are going to starve for the next two weeks.
We know that this concept may be a bit overwhelming for you so we have included some sample menus and recipes for you to brainstorm with.[5] You are about to find out what food really is. You are about to find out that you like things you never knew you liked. By making this one simple change, you will do more for the good of your health in two weeks than you have done for yourself in the last two decades…or more.

Water
It is critical that you get and stay hydrated. Dehydration is a leading cause of, among other things, headaches, muscle cramps, and dry skin. Being properly hydrated while adjusting to a new eating plan will help curb hunger and flush out the water your body has been holding onto because of dehydration.
The rule of thumb for how much water to drink is ½ your body weight in ounces. So, if you weigh 200 pounds, then you should be drinking at least 100 ounces of water a day, more if you live in a hot or dry climate.
Yes, you will find yourself going to the bathroom[6] more. Please don’t whine about it. You have the comfort of a climate controlled potty palace to use equipped with running water, flushing toilets, and soft paper with which you can wipe your delicate tushy.
Supplements
For now, you should be taking a quality multi-vitamin and anti-oxidant. That’s it.
Now What?
Let’s go back to our initial question, now what? We hope that after reading this chapter you can answer the question with, “It’s time to do what I’ve said I’ve said I’m going to do and I’m going to start right now.”
We’ve gotten you started with some exercises, food requirements and a little bit of tough love.
Now what? It’s time to get this done. Are you ready?

written by

Patricia Grady and Matt Brundage

Copyright Brundage bootcamp LLC Unless you have entered into an express written contract with Brundage Bootcamp to the contrary, visitors, viewers, subscribers, members, affiliates, or customers have no right to use this information in a commercial or public setting; they have no right to broadcast it, copy it, save it, print it, sell it, or publish any portions of the content of this Article. By viewing the contents of this Article you agree this condition of viewing and you acknowledge that any unauthorized use is unlawful and may subject you to civil or criminal penalties. Again, Visitor has no rights whatsoever to use the Articles for any reason for any use whatsoever. Nothing. Visitor agrees to liquidated damages in the amount of U.S.$100,000 in addition to costs and actual damages for breach of this provision. Visitor warrants that he or she understands that accepting this provision is a condition of viewing and that viewing constitutes acceptance .Feel free to share but do not swipe this article.

[1] We know our taxes will pay for it because you have the RIGHT to get so fat that you can draw a social security disability check because you have eaten yourself to a point of being unable to get a job…
[2] You will need to purchase two notebooks that you will take with you everywhere one to document ALL of your activity and another to document ALL of your food. If we don’t write it down, it is human nature to overestimate activity and underestimate calories. Losing weight is simple math, burn more calories than you consume and you will lose weight. In order to know that we are doing this, it must ALL be written down. We know this is a pain in the neck…we don’t care. By this point you have decided to be successful and you have decided to surrender to the process. This is the action part of the book and now you actually have to do it…deciding time is over.

[4] It’s helped a lot of our clients to start to look at calories like money. You wouldn’t just throw one or two thousand dollars into the trash, would you? If you’ve got 1500 calories to spend, we’re going to show you the most effective way to spend them so that you aren’t hungry, you aren’t unsatisfied and you may even start complaining that you’re eating too much food.
[5] See Appendix
[6] Also, expect to poop more and better. Whole foods are great for regularity!

You have failed and you will fail again. Eugene Gym

2010-09-22T07:41:00.000-07:00

We Know Exactly Why You’ve Failed In the Past

We’re going to let you off the hook, you’ve got a million more failures coming your way. There, we said it. Even if you surrender to the Brundage Eugene Bootcamp process, even if you do everything we tell you to do, even if you achieve the success we know that you will if indeed you have surrendered to the process, you will have a million more failures before your life is over. It is the nature of humans, it is the nature of organisms on this earth, it is the nature of nature.

So what is it that we, as humans, want? All of us want comfort, freedom from all of the worries that surround us, and we want to feel good. What’s wrong with wanting these things? Absolutely nothing. The trouble is, as Americans in particular, we don’t have to work to get these things anymore. Sure, we think that what we do is work, we even think we have real worries, but the reality is, compared to where humans came from and compared to where MOST of the world still is, we have no real discomfort or inconvenience in our lives anymore. Our environments have stopped asking us to work for all of the comfort that we surround ourselves with everyday.

Look back in time about a hundred and fifty years. If you wanted food, where did you get it? Did you walk over to Safeway and chat it up nice with the butcher or compare recipes with the produce lady? Heck no! You grew your own vegetables and slaughtered your own meat. You milked your cows, churned your butter, and milled your wheat. You were up at the crack of dawn setting bread to rise, barn chores, house chores, you name it. You woke up working and went to bed exhausted. Back then, the average woman consumed nearly 4,000 calories and was lean. Today, the average woman consumes only 1800 calories and is at least 25 pounds overweight.

There was a time when Sundays were the only day off, the work day started before the sun was up and ended long after it was down, there were no paid holidays, vacation time or personal days. If you got sick you went to work or you didn’t get your crops planted or your cows milked or any other number of chores that if left undone, could easily spell your demise.

The simple fact of the matter is that motivation is hard and failure is easy. Motivation is especially hard when we live in a culture of “good enough.” How often have you started and stopped a fitness plan in the past? How often, at the failure of your most recent endeavor have you had someone say to you, “You’ve given it a good shot, don’t be so hard on yourself,” or “Not everyone can be a size 2, you should love yourself just as you are,” or maybe, “Thank God, I was beginning to think we didn’t have anything in common anymore since you started your health kick.” When was the last time you quit on yourself and someone said, “Come Sue, it’s time to get this thing finished, how can I help,” or “I thought you wanted to lose 30 pounds if you only lost 7 I don’t think it’s time to quit yet,” or “Nice effort to date, how can I help get you back on track?” My guess is that no one has ever said the latter comments to you, but the you’ve heard endless variations of the former comments.

Let’s take a moment to look at why failure seems so easy and motivation to be successful seems so hard

.
Why Do We Fail?

Ten reasons for failure

We procrastinate.

We make excuses.

We blame others.

We give into temptation.

We associate with people that drain us.

We refuse help from the right people.

We work hard at the wrong things.

We waste resources

.
We don’t know what we want.

Failure is easy because it requires no action on our part. It just happens. Before we can achieve success, we must identify our failure points. From the list above, which affects you the most? If you’re not sure, ask your co-workers or spouse. They know.

Motivation requires action!

Don’t Procrastinate—Motivate

Motion is defined as to move, while motivate is to move to action. We can not get motivated passively. In fact, Motivation is the opposite of procrastination. Motivation is doing something … now! Procrastination is doing nothing … now! Something … Nothing …
We cannot succeed if we spend our time dodging our responsibilities. We have to determine what has to get done, then do it … now!

How Can We Succeed?

Don’t make excuses

If we make excuses, we’re playing into the procrastinators hand. “I don’t have time” or “I don’t know how” are just excuses we use to do nothing. There are ways to resolve these problems, such as—make time and learn how. Easy to say, harder to execute.
Don’t Blame Others
In my opinion, blaming other people for our short-comings or lack of preparation is one of the worst failings of mankind. It grows like a cancer and takes over the whole person until nothing is ever their fault. Blaming others is also as old as time. Even Adam blamed Eve when confronted by God about eating from the tree of life:

And Adam said, “The woman whom thou gavest to be with me, she gave me of the tree, and I did eat.”

“It’s not my fault” Adam said, “it’s your fault , God, for giving me this woman.” This is not the way to win friends and influence people. It’s why we lost the game, why we wrecked the car, why we lost the promotion, why we were fired …
Blaming others is as counter-productive as arguing. If we learn to take responsibility for our actions, we can succeed.

Stand firm to Temptation
The temptation of time-wasters are everywhere and are the cause of a lot of procrastination. The television and the internet are two of the biggest time-wasters. Hours evaporate into a mist of undone tasks before we know it.

These temptations are greatest when we have the most to do. The less time we have, the more reason to watch the latest episode of Monster Car Survivor from Detox or to take mindless quizzes on facebook or tweet away on twitter.

People are Bad; People are Good

The people in our lives can be either the absolute worst or the absolute best things in our lives. You must discern which group you spend the most time with. If attitude is one of the most expressive indicators of success (and I believe it is), then those we associate with have the largest effect.

If they are verbal abusers, procrastinators, blamers or under-achievers, they will bring you down to their level. The phrase, “One bad apple spoils the whole barrel,”is completely accurate. There have been many times we have witnessed one or two in a group of fifty or a hundred suck the positive energy down to nothing with negative talk and blame.
If you are seeking positive reinforcement for your attitude, spend time with funny, upbeat, positive, energetic, go-getters. Leave the negative, spoiled and downtrodden to their dithers.
Choose wisely whom you spend time with … it’s that important.
Working Hard or Hardly Working?

We like to work hard! There, we’ve said it. However, we sometimes spend an inordinate amount of time on the wrong project. We can work up a sweat doing all the wrong things. Sometimes all it takes to do the right thing is planning, but I’d rather be doing something. Planning seems so non-active.

Plan your work … work your plan, is the true way to success. If you are going to work hard, you should spend the effort on the right project.

Take the time to think about what you should be spending your time on. Spent time is spent. You can never get it back, so be sure to spend it wisely.

Resources Anonymous
Our attitudes towards time, money, and how we treat people is a good indicator of our character and without character, there can be no long term success.

There is never enough of what we want that wastefulness is a good idea. Whether it is time or money or friends, most of what matters to us is in short supply and yet we toss our money away on lattes we could make at home, waste our time in front of the TV, and take advantage of our friendships…

Wasting the resources we have at our disposal is never, ever a good plan for success.

When I grow up …will I know what I want then?

The wonders of modern medicine and the technological age we live in may give some of us a false sense of longevity. The reality is, we really don’t know how much time we have here. The question should be, how should I spend the time I know that I have?

We think that it’s possible that as you read this you have no real idea what it means to be successful at something that you really care about: such as your health and fitness. It’s been so long since you felt good about how you looked that you’ve come to believe that perhaps liking what you see in the mirror is at best a pipe dream and at worst, out and out vanity.
You may be a successful entrepreneur or a physician or a published writer of many bestselling books. You may never worry about money or budgets or when you’re going on your next vacation. To the casual observer, you may have it all…and yet, when you look in the mirror, when it’s time for a romantic moment with your spouse, when you have to contemplate shorts or a bathing suit for summer…then you feel like an abject failure; it’s then that you have no idea what it’s okay to want.

It really is as simple as defining what you want from your health and fitness. If you don’t know what it means to you to be physically fit, then how can you plan to get it? It really is that simple.
Sit down and work out what you want. Sure, you’ll have to figure out how to get there, but first, you must discover where there is. And the most important part—don’t procrastinate.
Insanity

Albert Einstein had the genius to understand the implicit nature of insanity: doing the same thing over and over and being surprised when the results are the same. We are all guilty of this!
Seriously, do you really need us to tell you that fad diets, colon cleanses, and extreme surgeries are NOT the answer to fitness success? No, you know that an apple is better than a Sundae, but no one has ever made it worth your while to actually have an apple versus a Sunday, have they? Once again, we guarantee that if you surrender to this Brundage Eugene bootcamp process and do what we ask you to do…you will be successful.
We can promise you that there will be times that you do not want to do the work required to be successful. We can promise you that the work that you do won’t actually be rewarded for weeks or even months down the road. We can also promise you that if you do this, if you commit to this work and do what’s necessary for success without compromise, then you WILL be successful and you will never again have to flip through photographs to find the one that “doesn’t make you look fat.” Here’s an un-pc statement, “Pictures and clothes don’t make you look fat; fat makes you look fat.”
Oscar Levant said, “It’s a thin line between insanity and genius” and I think that same line runs between success and failure.

Failure is never permanent, but success lingers on forever.

Failures are forgotten, but successes live forever.

Failures reach their peak early, successes lasts a lifetime.

Failures lose, successes win

As with most things in life, it’s our choice. Which will you decide?

Call to Action

Do you want to succeed? Then stop procrastinating, making excuses, blaming others, giving into temptation, hanging with the wrong people, refusing help, working hard on the wrong things, wasting resources, wandering aimlessly, and acting out the definition of insanity.
It’s time for you to commit to something real. Something will work. Something that will forever change who you are as a human being.

A new group is starting in October so e-mail or call me now

matt@brundagebootcamp.com
brundagebootcamp.com
541-647-9733

Next chapter: So you have decided to succeed, now what?

Copyright Brundagebootcamp LLC Unless you have entered into an express written contract with Brundage Bootcamp to the contrary, visitors, viewers, subscribers, members, affiliates, or customers have no right to use this information in a commercial or public setting; they have no right to broadcast it, copy it, save it, print it, sell it, or publish any portions of the content of this Article. By viewing the contents of this Article you agree this condition of viewing and you acknowledge that any unauthorized use is unlawful and may subject you to civil or criminal penalties. Again, Visitor has no rights whatsoever to use the Articles for any reason for any use whatsoever. Nothing. Visitor agrees to liquidated damages in the amount of U.S.$100,000 in addition to costs and actual damages for breach of this provision. Visitor warrants that he or she understands that accepting this provision is a condition of viewing and that viewing constitutes acceptance.Feel free to share but do not swipe this article

#3 in the series NO EXCUSES they are to much like a$$ holes

2010-09-20T11:56:00.000-07:00

Excuses

WE DO NOT ACCEPT THEM IN OUR BRUNDAGE EUGENE BOOTCAMP

At the risk of being vulgar, excuses are like assholes, everyone’s got one and they all stink.

We don’t accept them.

We won’t deny that they are indeed compelling and you have every reason to think they are great reasons for you to give up on your goals.

Here’s the deal,

we couldn’t care less about whether your dog got hit by a car,

you have a deadline at work,

or your husband needs you to flip his eggs.

It’s an extreme amount of arrogance to tell us that you are too busy to take a couple of hours out of your day to do something for yourself. Essentially, you want us to acknowledge how much more busy and important you are than anyone else. We won’t do it. You are not. There is a very, very fine line between knowing that you are special and unique and thinking that the world revolves around you. Don’t cross it with us.

Now, because this isn’t our first time, we know that you are probably sputtering with mild indignation about how your excuses really aren’t excuses, but legitimate reasons as to why you haven’t had time to take care of yourself.

We only say this,

“STOP FIGHTING FOR YOUR RIGHT TO SUCK!!”

We know you are a grown up and if you want, you can eat ice cream for breakfast lunch and dinner followed by a beer chaser.

We know that exercise sounds like a four letter word and you’d probably rather have a million killer bees sting every inch of your body than do a few pushups, however, WE DON’T CARE.

Yes, we know that it is easier to suck than not to suck.

All that said, you might be surprised that we already know you. We think that you have decided to listen to the little voice of your greatest potential whispering for you to do something, do anything, to be better.

We think that you are tired of shutting out the light during romantic moments because you don’t want your spouse to see your tummy.

We think that you want to experience shopping as a wonderful and joyous time with girlfriends and not a frustrating exercise in “nothing fits.”

We think that you might be at your wits end. You’ve tried and tried and tried and heck, you’ll give this a shot…it probably won’t work, you think, but, it won’t hurt, right? Well that’s where you are just a little confused, it will work and it will hurt, but not for any of the reasons you think it will.
The hardest part of OUR CLASSES is not the workout.

The hardest part isn’t even the homework and putting yourself out there, losing anonymity and being real with the other members of this program.

The hardest part is that when you join this program, you can no longer hide from yourself.

The accountability factor in your life will go from 0% - 100% overnight.

You won’t be invisible to yourself anymore. Your excuses, your half-truths, your “can’t, buts, and trys,” will sound hollow to your own ears. Then and only then, will you start hearing your excuses for what they are:

hollow, short-sighted obstacles preventing you from reaching your goals.

So, let’s identify some common excuses:

· I need to get in shape before I join Eugene brundage bootcamp or the gym.
The way we see it, getting in shape before Bootcamp or joining the gym is like cleaning the house before the housekeeper comes. Seriously, get to the gym. Here’s what we know. You probably feel uncomfortable working out in front of other people. Why? Because you are overweight. Because you feel conspicuous in workout clothes. Because when you move and then stop, parts of you keep moving. Ask yourself this, “In one month, if I continue on the path I am on, what will I look like, how will I feel, and how much closer will I be to accomplishing my goals?” With 99.99% certainty of accuracy, we will answer these questions for you, “You will look the same or worse; probably worse, you will certainly feel worse, and you will be further from your goal than you are today.” How can we be so sure that you that you won’t fall into that .01% of people who will be able to say, “I look better, feel great, and am further along in accomplishing my goals than I have ever been in my life.”? Because we know you. You are hoping for a fast fix. A solution that will require minimal effort and give maximum results. You still think it’s cute that we have told you that you suck. You still like our “in your face” approach to fitness and goals. Guess what, we are not being cute: because we want the best for you, we will ask the best from you. Now stop being ridiculous and get to brundage bootcamp in Springfield or Eugene.

· I’m afraid to “bulk up” (This one’s for the ladies)
One of women’s most common objections ( or should I say uninformed excuses) to strength training and women is the fact that they're scared they will bulk up. Now please know that the majority of women that bring this up have never achieved any real asemblence of fitness before but they are very quick to use this reason to do next to nothing to accomplish what they want. I It is so important for women to know that the chances of them bulking up without trying are slim to none. Mostly None.
There are several reasons for this.
1. You're a female!!!!!
Women are not genetically built to bulk up when they lift weights. Yet, many women seem to think that if they lift anything heavier than 5 pounds they're going to look like an over muscled female bodybuilder. Even though this isn't true, women still picture oiled up, tanned, female bodybuilders when they think of lifting weights.
The fact of the matter is that these women train extremely hard to look this way. They have to spend hours and hours lifting weights each day and probably some illegal products to get that effect. Not to mention the fact that they are deliberately structuring their workouts , nutrition, and supplementation to end up looking that sculpted. Rest assured ladies. If you are lifting even a modest amount of weight and doing one or two sets a few time per week, you will NOT bulk up.

2. Bulk is not in your gene pool.
Ask any man that has ever lifted weights if it's easy to bulk up and he will probably give you big, fat, "heck no". If you find a guy that lifts weights, you are far more likely to hear them tell you how their attempts to get bigger muscles have failed miserably (that is if they're not ashamed to admit it). This is especially true when you are dropping body fat and are not bringing in enough calories to build any kind of muscle.
Most people, male or female are not genetically able to bulk up very much when they lift weights. When you see a very big, muscular guy you are seeing the results of two things. First, he was born with genes that give him the potential to bulk up. Second, he trained intensely to get that Incredible Hulk effect.
Incredibly strong and athletic people make bulking up look easy, however it is anything but. Think about it this way, to get really big muscles you have to have the perfect storm of genes, training, and nutrition come together all at once. Aside from that, it's just not going to happen.
Ladies, weight training is essential for a lean and toned look and the only way you will ever “bulk up” is to eat way to many calories .

· I’m not willing to dedicate my life to fitness
Fair enough. Are you willing to dedicate your life to disease? Are you willing to dedicate your life to a lethargic, uninspired, slothful and poopy existence? Are you willing to have a limb amputated because of complications of diabetes? Are you willing to have to use the MRI machine at the zoo because you have become so big that you can’t use the MRI machine for humans? Are you willing to stop walking because your joints simply cannot bear your body weight? Are you willing to lose your interest in sex? Are you willing to have a heart attack or stroke when you’re 40? Are you willing to explain to your child that the reason you cannot play with them on the play ground is because you are unable to walk more than a couple of feet without becoming winded? If you can answer yes to ALL of these questions, then fine, kill yourself. But quite frankly, not dedicating your life to fitness is the same as saying you’d rather die a horrible painful, unnecessary death after leading a miserable, pathetic, excuse for a life.
What does it mean to dedicate your life to fitness? It means waking up feeling vital and excited for the opportunity to begin another day. It means going to bed feeling good about what you have done to be your personal best. It means that you can look to your future and know for certain that you are doing everything you can do be everything you can be.
Dedicating your life to fitness does not mean posing on the cover of a fitness magazine. It does not mean spending eight hours a day in the gym. It does not mean anything other than choosing to live a life of vitality and joy. Let’s face it, you do not want to face another day disappointed in who you are and what you have accomplished. We are here to reflect to you the best that is within you and remind you what it feels like to finish what you set out to do.

· I just want to make sure I don’t over-train
Overtraining??? First of all your body is an adaptation machine. Years ago the pioneers didn’t over train when they pushed carts for 2 days straight. Get to the gym, get active outside the gym, get addicted to movement . Your body will adapt. It will be uncomfortable and inconvenient but you will be fine. Start out slow and progress, you will not get in shape in 1 week. Overtraining can occur mostly by either lack of proper food, sleep, or too much body part exercise. Balance is the key.

· I’ve been diagnosed with a thyroid condition that makes losing weight difficult
Yay! So have I. I have Hashimoto’s what do you have? I take synthetic thyroid hormone everyday. Have you seen my photo? Now let’s get to work.
Understand, I am very sympathetic to this excuse. I spent quite some time believing that with this diagnoses I would simply have to get used to being tired and overweight. And to be honest, I was sort of relieved. No longer did I have to feel bad that my efforts at weight loss were unsuccessful. I have a medical condition after all, there just isn’t anything I can do when my body is working against me.
Here it is. If you are being treated for an underactive thyroid and you still feel tired and miserable, it is likely that you are being undertreated for this condition. If your doctor won’t listen to you or tries to tell you that other people with your same hormone levels feel fine, find another doctor. This is one of those times for you to stand up for the unique individual that you are. If you want to be well, you must be an active part of your health care. Ask questions, research your condition, be as informed as possible when you sit down with your physician. Do not be afraid to question a prescribed course of treatment.
If your physician is unwilling to have a candid discussion with you about YOU then you must find another doctor. Doctors are not Gods, magicians, or miracle workers. They are people, just like you. Just because they went to a few more years of school than you does not mean you should give up your rights to make decisions about your own body or course of treatment.
The reality is, if you feel tired and miserable, you won’t want to work out. You won’t want to make the effort to make the hard choices necessary to achieve the fitness goals you have set for yourself. An underactive thyroid, when properly treated, is a non-issue in the realm of fitness and proper weight management.

· I can’t eat that many times in a day
Really? Please count the number of times in a day your hand reaches for the candy dish on your receptionist’s desk. Or how many trips you made to the break room on donut day. Or the handfuls of nuts you keep shoving in your face every few minutes because they are “a good source of protein.”

· I can’t deprive my children of their childhood
We’ve never understood this one. What about childhood automatically equals poor eating habits and a sedentary lifestyle? Your kids are watching you. Do you want your kids to lead an unproductive life? Do you want your kids to be obese, unhealthy, lethargic? Of course not! You want the best for your children.
Let’s define what childhood really is. First, understand that we absolutely believe that children should be allowed to have fun, be carefree, truly enjoy this most unfettered of times in their lives. However, childhood is first and foremost the training ground for adulthood.
Children are dying to know the right thing to do. They look to YOU for those answers. You give them permission, either directly or indirectly, to make the choices they make in their lives. Choosing to lead a healthy, fit life is the best way to ensure that your children will grow up to be healthy, fit adults…and isn’t that what you really want?

· I’m just genetically this way
While genetics will dictate what color eyes you have, curly hair vs. straight hair, or the length of your fingers; when it comes to fitness and weight management, lifestyle plays a far great role than genetics does.
The latest and greatest study out there just revealed (are you ready for this??) that the best way to be at a healthy weight is to exercise more and eat less!! If you carry too much body fat then you are fat.

· I don’t like fruits and vegetables
You eat what you eat because you are used to eating it and who ever said you had to eat fruits and vegetables in order to achieve your goals?

· I hardly eat anything and I still gain weight and/or can’t lose weight
Let ‘s be clear, mass cannot be created from nothing. When we come down to it, losing weight eventually comes down to simple math: eat fewer calories (energy) than you expend and you will lose weight. It’s time to get honest with yourself about what you are actually eating and how much you are actually moving. Americans overestimate their exercise by about 47% and underestimate their caloric intake by about 53%. Let’s stop estimating. Start writing down EVERYTHING you eat; whether it’s a cupcake an apple or a piece of gum, if it goes in your mouth, it gets written down. It’s the only way to be able to evaluate what you are doing nutritionally. And if you lie about what you eat to make yourself look good, we will know. How? We will know because you will not get results. And as we have told you, if you surrender to the process then you will get results…if you do not, then you will not. And if you ever try to tell us that you are gaining weight because you think you might be eating too much broccoli, we will find out where you live and punch you in the eye. Whatever you do, DO NOT make us call you a “cheater, cheater closet eater.”

· I don’t have time and/or I’m not a morning person
How much time did you spend watching TV last week? Besides sleeping, what are you doing at 5am? If I could guarantee you that getting up at 4am everyday would give you exactly what you wanted from life, would you?
The fitness industry has spent a lot of time to convince you that achieving your dreams and goals should be easy. We’re here to tell you that it is not.
“There is no need for you to be impatient. If you can achieve something very easily right from the start, you will find no sense of fulfillment or joy. It is in making tenacious, all-out efforts for construction that profound happiness lies.” Daisaku Ikeda
That quote sums up the reality of personal fitness. When you consistently make room for your own personal well being and you begin to see the reward for your consistency, the sacrifices of time or one less hour of sleep begin to seem small in comparison to the victory you are achieving over your health.
This is the weakest excuse you could throw at us. Tell me, if your next promotion or raise or paycheck suddenly relied on you losing twenty-five pounds, would you? Of course you would. Unfortunately our environments don’t ask much of us in the realm of personal health and fitness.
Well, we’re here to start asking more of you. Just get to the gym…you have to start somewhere.

· I can’t afford it
How much do you spend every month on cable, alcohol, cigarettes, junk food, movies, etc, etc, etc. How much are your dreams worth to you? And do you suppose that maybe, just maybe, if you spent as much on your plan for success as you spend on the life’s time wasters that you just might get what you’ve been looking for afterall?

· My work doesn’t allow me to eat regularly
Bull. There’s no more we can say to this, but bull. If you are working for an employer who won’t allow you to eat, that employer is breaking federal and state labor laws. We suggest you file a claim with your local Bureau of Labor and Industry.
Now, because we KNOW you are allowed to eat on your job, what you are really telling us, is that you are either 1) choosing NOT to eat or 2) eating crap out of the vending machine, prepackaged crap you brought from home, or crap from a nearby fast food restaurant.
Eating right is not complicated, it just takes a little pre-planning. You are capable of determining healthy food from unhealthy food, and if you don’t believe me, answer the following questions…what’s better: A chocolate chip cookie or a banana w/a smear of peanut butter? A Whopper with cheese or a turkey and avocado sandwich on whole grain bread? Prime rib and twice baked potatoes or Grilled chicken vegetable kebabs with brown rice? You know what’s better. You are choosing not to eat it.

These are just a smattering of the excuses we hear on a regular basis about why people think that having the body they want or the level of fitness they want is outside of their personal reach. You and your excuses are not unique. The good news is, we are here to take you through this journey. Help has arrived. You no longer have to try and figure things out on your own…show up and “hope,” the weight will just magically melt off. As we said , if you surrender to this process, you will be successful.

If not now, then when are you going to choose to have what you want from this life. You want to be healthy, you want to be comfortable in your own skin, you want to look better naked…it’s time to stop screwing around.

Here is your homework for this article. This must be completed PRIOR TO reading the next article. Skip this step and you are just reading but doing nothing.

1) Keep a daily food journal. Document when you eat, how much you are eating, and how many calories. For this first week, just write down everything you are eating…be honest, if you cheat and think that you can eat like crap and write down that you were perfect, we will know because you will not get results.
2) Get to Brundage Eugene bootcamp or the gym for 4 out of the next 7 days and spend an hour on your fitness. Yes, you do have time for this. You might have to get up earlier than usual or go to bed a bit later than usual.
3) Write down your specific Goals for the next four weeks. Be as detailed as possible. Your goals must be measurable. “I want to feel good” is NOT measureable.

Matt Brundage and Patricia Grady

look for #4 in the series " We know why you have failed in the past".

Copyright Brundagebootcamp LLC Unless you have entered into an express written contract with Brundage Bootcamp to the contrary, visitors, viewers, subscribers, members, affiliates, or customers have no right to use this information in a commercial or public setting; they have no right to broadcast it, copy it, save it, print it, sell it, or publish any portions of the content of this Article. By viewing the contents of this Article you agree this condition of viewing and you acknowledge that any unauthorized use is unlawful and may subject you to civil or criminal penalties. Again, Visitor has no rights whatsoever to use the Articles for any reason for any use whatsoever. Nothing. Visitor agrees to liquidated damages in the amount of U.S.$100,000 in addition to costs and actual damages for breach of this provision. Visitor warrants that he or she understands that accepting this provision is a condition of viewing and that viewing constitutes acceptance.Feel free to share but do not swipe this article

#2 in the series "We are not here to be your friends."

2010-09-17T07:26:00.000-07:00

We Are Not Here To Be Your Friends

If you are reading this article and have not read the article #1”you suck”, stop now and go back and read that article.

Each step in this process is important, especially the beginning. It’s important that you don’t try and reinvent the wheel.

This process is what works,

it’s not easy,

pretty,

or comfortable,

but it will work every time for every person, if you surrender to the process. Part of the process is that first article, stop now, surrender to the process and go back to the beginning.

Right now, everyone in your life will give you a really compelling reason why it is okay to keep on sucking.

They will tell you

that you deserve to take a break,

to treat yourself,

that you shouldn’t work so hard,

that you need to be careful that you don’t get obsessed with this “fitness thing.”

They will tell you that it’s no big deal to have “just one,”

or that your workout schedule is a real inconvenience to crucial things such as happy hour or the buffet line at Izzy’s.

Right now, you don’t have a prayer of changing who you are because you have too many "friends."
Good news!

We don’t want to be your friend.

We have absolutely no interest in validating your desire to suck.

We have no interest in your comfort or your complaints.

We have one goal in mind: yours.

You are reading this article one because you decided that you wanted to be successful. Well, successful people do what unsuccessful people don’t want to do. Successful people do not let things such as car break downs, sick children, crabby spouses, scared friends, demanding employers, etc, etc, get in the way of achieving their dreams and goals.

Successful people look at their obstacles and ask themselves, “How do I make this work, in spite of my circumstances?” Successful people always find a way. They understand that regardless of how committed they are to their goals, life continues to move on and even though they may not know when or what, they know that circumstances will arise attempting to derail them from their goals. Successful people understand that external forces have no control over the human spirit and its desire to overcome adversity.

If you’re feeling a bit overwhelmed and down on yourself, here’s a bit of a reprieve. It’s not entirely your fault that you suck. A major part of the problem is that our environments don’t ask a whole heck of a lot from us. When little is asked, little is given.

In our world today, passing the buck and covering our asses has become the norm over finishing what you started and standing behind your word.

A three hundred pound woman will look you in the eye and tell you that all she eats are salads and broccoli.

We’re here to break it to you, no one ever got to three hundred pounds on lettuce and broccoli alone.

We’re here to tell you that plateaus are geographical features found in places like Utah, Arizona, or New Mexico; they are non-existent in the realm of diet and weight management. And just to get it all out on the table, carrot cake, zucchini bread, and banana muffins, do not qualify as fruits and vegetables.

We want to you to understand that if you say that you are doing everything we are telling you to do and you are not getting results, we know that you are lying.

You know it and

we know it.

How?

We’ll say it again, if you surrender to the process of Brundage Bootcamp, this will work every time for every person. If you are not getting results, you have not surrendered to the process. If you have not surrendered to the process, you will not get results. If you tell us you surrendered to the process and you do not get results, we know that you are lying. Simple enough? Good. Now that we are clear we can actually get started towards owning our lives and wants.

PATRICIA GRADY AND MATT BRUNDAGE

Copyright Brundagebootcamp LLC
Unless you have entered into an express written contract with Brundage Bootcamp to the contrary, visitors, viewers, subscribers, members, affiliates, or customers have no right to use this information in a commercial or public setting; they have no right to broadcast it, copy it, save it, print it, sell it, or publish any portions of the content of this Article. By viewing the contents of this Article you agree this condition of viewing and you acknowledge that any unauthorized use is unlawful and may subject you to civil or criminal penalties. Again, Visitor has no rights whatsoever to use the Articles for any reason for any use whatsoever. Nothing. Visitor agrees to liquidated damages in the amount of U.S.$100,000 in addition to costs and actual damages for breach of this provision. Visitor warrants that he or she understands that accepting this provision is a condition of viewing and that viewing constitutes acceptance.
Feel free to share but do not swipe this article

#1 IN THE SERIES YOU SUCK!!

2010-09-16T10:34:00.000-07:00

The Presumption

It’s our presumption that you’ve started a fitness program,diet, joined a gym or joined this blog and actually have begun reading it, because you have realized that you suck. It’s okay, you really don’t have a choice in the matter.

As mammals we’re designed to seek comfort and be underachievers.

If our needs are met, if we have warmth and food and comfort, why in the world would we voluntarily rock the boat?

Why would be go out of our way to be uncomfortable?

To get sweaty or dirty or be hungry or cold?

Do you suppose the average house cat would give up his regular meal times, cat nip, and warm spot by the window for hard core mousing? I think not. No, as mammals, we will fight to the death (and often do) for our right to suck.

We’ve put this series together and copyrighted it because we believe that most people are a hundred times more phenomenal than they will ever give themselves credit for. We believe that most people are tired of sucking, that they want to commit to living. The problem is, no one seems to know how to actually commit to living. There are pills and diets and exercise machines. Life coaches and Oprah wannabe’s and yet we’re still miserable. We have no idea what we need, to be who we are and so instead of doing anything, we stay where we are: moderately comfortable, “fat and happy.”

There are people who will not succeed even with this series of Eugene bootcamp brundage articles.

We wish it weren’t the case.

We wish that we could touch every single person, wave our magic wand, sprinkle some fairy dust, and voila, you no longer suck.

Unfortunately, the nature of people, of mammals, is to seek the path of least resistance; to hang on to the familiar, even if it spells failure, disaster, or death. It is in our fundamental nature to do as little as possible to be comfortable.

We accept that,

we don’t like it,

but we accept it.
What does it mean to do as little as possible to be comfortable?

In caveman days, it meant doing a helluva lot more than we have to do today. If a caveman wanted meat with dinner, he hunted, sometimes for days with a team of others to take down a mammoth or saber tooth tiger. The hunt could mean death for the caveman, but not hunting could also mean death for the caveman. If the caveman wanted a salad or some mixed berries, he foraged. You get my point.

Comfort was defined a bit differently back then. Back then, comfort mean that you killed your prey, you didn’t become it. It meant that the hides you cured for the winter actually cured and didn’t rot. It meant that there was a fire for warmth or to fend off other predators. Back then, comfort equaled living through another day.

Fast forward to today.

We live in a mechanized society.

Our homes and cars are climate controlled, heaven forbid we sweat or shiver a little bit. We don’t have to leave our homes for anything: we can have food delivered, we can work from home, entertain from home, home school our kids, have a dog walker come and walk our dog…you get the point, comfort now equals getting through the day expending the least amount of effort as possible. Ouch.

No wonder we suck.

Here’s our point, we’re adults, not kids, we don’t have to fight for our right NOT to do what’s best for us. Let’s face it, adults have been told what to do their entire lives and now, most of us aren't leaders and we're told to lead our own lives and we haven't a clue: we either follow someone without our best interest in mind or we chase our own tails for lack of something better to do.

Here’s what we know.

We know that if you do not follow this Brundage Bootcamp process you will not get well;

if you follow this process

you WILL get well.

Stop right now and take the following quiz:

Please answer Yes or No:
1. I will change what, when and why I eat and exercise even if it hurts my family’s or my friends’ feelings, or causes conflict.
2. I will throw away clothes with expandable waist bands and that are too big and no longer fit me.
3. I am ready to temporarily give up any friends who do not totally support me and who may wish to sabotage my Great Life and weight management efforts.
4. I am at the end of my rope, and I know that I have nowhere to o but up at this point. I am willing to focus totally on myself and realize that creating the best me is the most unselfish thing I will do for the people I love.
5. I admit that I have been unsuccessful in trying to manage my Life and weight in the past, either by following a diet or some other program, but I will follow the steps and strategies outlined in this book and the others to follow.
6. I will read this book and honestly do every assignment in order to change myself, my lifestyle and my behavior.
7. I will look at my behavior honestly and answer to myself and other significant people in my life about my problems.
8. I will confront myself and others honestly about how I sabotage myself or allow myself to get sabotaged.
9. I will change my job, if necessary, to become healthier and manage my life better.
10. I will throw away all the non food in my house and eat according to the precise food and behavioral steps outlined in this and future books
11. I will exercise at least three to four hours a week at a moderate level of effort.
12. I will make my health and the control of my weight a top priority in my daily life.
13. I will dedicate at least fifteen to twenty minutes a day in focused concentration to follow the steps in this book.
14. I will give myself self-affirmations the majority of the time to overturn negative thinking and constantly remind myself how phenomenal I am.
15. I will be 100% honest about what I am doing based on facts not perception, and will not fool myself into thinking that anyone else can or will do this for me but me.
16. I will stop lying to myself and to others about things that are obviously keeping me from being who I am.
17. I will follow every step outlined in this book and others and never quit for any reason.
18. I will admit that I have some problems, but that I will not let these problems damage my commitment to the steps in this book.
19. I will take responsibility for my life, and I am committed to making permanent changes.
20. I will say out loud to myself that I will change my lifestyle for better health.

By the end of this series of Brundage Bootcamp articles, you will feel a little beaten up. Everything you've been told we're going to tell you sucks. You're not going to feel beaten up by us, you're going to realize that you are where you are because of the choices you made…we're going to point that out to you.

You may want to villainize us.

You will be frustrated because you will realize that because YOU are responsible for where you are…only YOU can get you out of the hole you are in.

This is not about beating you up for your shortcomings, they are what they are;

they ARE NOT allowed to become your excuses.

People are afraid to dream big…they think they don't have the right to achieve…they talk themselves out of all the reasons they won't be successful. They hide behind all the things that make them suck and claim they aren’t lucky enough or smart enough or rich enough, or maybe they’ve just been dealt a raw deal.

Every single one of us has the ability to be as successful or unsuccessful as we choose to be.

I ask you now, do you want to be successful or unsuccessful?

If you want to be successful, if you’re tired of just “getting through” another day, if you’re ready to let free the caged lion trapped inside of you and really start living, then keep reading.

If you are not, then stop here. Only go forward when you know you are ready to be as phenomenal as you were meant to be.

P.S. We are successful, happy, energetic, good-looking people. We have surrendered to the process. We lead lives of prosperity and abundance. We do not care if you don’t like what we have to say. We do not care for your criticism or opinion. The simple fact is, we are living the lives you yourself would like to live, there is no criticism that you can give us that we will find valid or important. Should you still find yourself compelled to offer “feedback” about our process, know that we will only use it to line the bottoms of our children’s hamster cages. Please, however, feel free to let us know how brilliant, witty, charming or good looking we are.

Yours In Success,

Matt Brundage and Patricia Grady

We have a lot more to go so get your friends on board this blog and let's get this very necessary information out there.

Unless you have entered into an express written contract with Brundage Bootcamp to the contrary, visitors, viewers, subscribers, members, affiliates, or customers have no right to use this information in a commercial or public setting; they have no right to broadcast it, copy it, save it, print it, sell it, or publish any portions of the content of this Article. By viewing the contents of this Article you agree this condition of viewing and you acknowledge that any unauthorized use is unlawful and may subject you to civil or criminal penalties. Again, Visitor has no rights whatsoever to use the Articles for any reason for any use whatsoever. Nothing. Visitor agrees to liquidated damages in the amount of U.S.$100,000 in addition to costs and actual damages for breach of this provision. Visitor warrants that he or she understands that accepting this provision is a condition of viewing and that viewing constitutes acceptance.

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Why is it so hard to change a habit?

2010-09-14T08:40:00.000-07:00

Missing Our Old Habits

Whenever we make the effort to free ourselves of an addiction or a habit we no longer need, we are often surprised to find ourselves missing the old pattern as we would a familiar friend.

This sounds counterintuitive, because we think we should instinctively gravitatetoward what is good for us. Yet, it makes a lot of sense when you consider that we humans are creatures of habit.

This is why we gravitate to people and places--and patterns of behavior--that make us feel comfortable. Therefore, many of the habits we form are not conscious and are based instead on learned behavior from role models who were not always making the healthiest decisions.

Most addictions begin as a way of avoiding feelings that are extremelyuncomfortable, so it makes sense that stopping the addiction means a fair amount of discomfort for a time.

The same is also true of habits that we have developed over time that we are ready to release. Just knowing that this is hard, and having compassion for ourselves as we work through this process, can help us to stay the course when we feel the urge to backtrack. It's also helpful to remember that in time we will establish new, healthier patterns, and the yearning for the old ones will disappear.

Eventually, we will instinctively reach forthings that are good for us, and the longing for positive change may form the basis of a new habit.The only way to get to this new place is to endure a time of difficulty, which is a challenge we can confidently handle, if were member that it will lead to the change we seek in our lives. Our bodies, hearts, and minds always need time to adjust to a new way of doing things, but they will adapt, and even become our allies, if we remain true to our vision of a new way.

This is why we focus so much on mindset as well as all the exercise things you should expect in my Eugene Bootcamp Brundage or Eugene gym.

Yours in success

541-647-9733

call and I will get you set up for our next round of camp.

Are you eating the right bread?

2010-09-10T07:08:00.000-07:00

One of the things we do in our Eugene Bootcamp Brundage is aggressive education about food and nutrition.
What is a whole grain carb? What’s a good carb? A bad carb? When am I supposed to be eating some of these carbs in my healthy meals?
A whole grain carb would be carbohydrates that are considered a good source of fiber. You’ve heard about staying away from white breads, white rice, and things like that. To a point, there’s validity to why people say that. I don’t know that they always know why they are saying it, but the reason that you should try to limit those is because those are usually made with processed carbohydrates and very little fiber content.
Processed carbohydrates and a lack of fiber are two components that are going to dramatically increase your insulin level, and obviously we want to keep our insulin low and our insulin response low when eating right, so fiber is going to help do that job.
Whole grain carbs are really anything that says "100% whole grain." "Whole wheat" needs to be examined carefully because some breads will be labeled "wheat bread" and you think it is for healthy diets. In actuality, wheat bread is just white bread that hasn’t been bleached. So you need to look for the whole grain or the whole wheat wording in it to find out, and look at the fiber source for good nutrition. Most of them should have at least 2 grams of fiber per serving, if not 3 to be considered a good fiber source.
So, that will help you with your healthy meals.
When you read a food label for whole wheat bread, you’ve probably seen enriched flour as ingredient. 100% whole wheat is the one main ingredient in whole wheat bread that we’re looking for.
How do we truly know that it’s whole grain and acceptable for our healthy diets?
You want to look within the first 5 ingredients for something that says "whole grain" or "whole oat." Avoid the enriched ones because that’s the processed portion. Then you also want to look at the fiber content, because that’s also going to help. If it’s whole grain it will have fiber in it and it will be a decent source of fiber. If it has one gram or less of fiber in it it’s not going to be 100% whole grain and shouldn’t be a large part of your healthy meals.
To be whole grain usually means that they keep the skin or the husk of the kernels and different oats attached and that’s what gives it that fiber. To make the white breads, they shuck all those outer skins off and just use the insides and that’s where you get just your white breads and your plain wheat breads that haven’t been bleached.
Follow these tips when choosing breads for your healthy meals and you will be well on your way to eating right.
Of course this will not apply to anyone with a Gluten intolerance but we will talk about that another time.

Another excuse?? Just change the way you think about it.

2010-09-09T07:44:00.000-07:00

Yeah, But I Have to Cook For My Husband”
Many women say we would change the way we eat if only we didn’t have to cook for our families. “I would love to change the way I eat, but I have to cook for my family. Preparing two meals? Are you kidding? I don’t have the time.”
Between work and home, women feel lucky to just get the shopping done and one half-way decent meal on the table, much less two.
There is no doubt that if you feel like you have to prepare favorite foods for your husband and/or children, then it is a bit challenging to change your own eating habits without trying to change the way your family eats—challenging, but easier than you may think.
The hardest part about eating differently from your family is not the time and energy it takes to make the meals. The hardest part is preventing the prepared food that you also like, but are trying not to eat, from flying into your mouth.
It actually takes very little extra time and effort to eat correctly, no matter what your family eats.
A commonly prepared American dinner is a meat- or fish-centered meal with a vegetable salad (hopefully—they need to eat raw, fresh vegetables too) and side dishes of vegetables, including potatoes. Prepare the exact same meal for you and your family.
While they are contently eating the usual fare, you will center your meal on the salad and vegetables. In fact, if you truly fill up on these foods, then you will have little desire for the meat part of the meal. If you do indulge, you will eat a smaller portion.
Simple. Your family is happy. You are happy because you are getting your life in line with your noble intentions of adopting better eating habits for weight loss and maintenance, health, and fitness.
It’s true that your taste buds may feel a bit neglected for a while, but, if you are patient, they will change to enjoy the best-for-you foods.

Or if this does not work for you , you could just have them make their own food like adults should be able to do.

Yes, I have caused my share of arguments between couples

Of course the best way is to have both the wife and husband attend our Eugene Bootcamp Brundage

Yours in success

It's not enough to want success.

2010-09-08T12:11:00.000-07:00

Wanting is not enough.

If you ask anyone if they want to be successful. Every single person is going to say yes. If you ask anyone if they want vitality or to feel run down they would chose vitality.

But it takes more to accomplish greatness.

You have to be willing to get out of your comfort zone you have to be willing to inconvenience yourself which is against our nature to do.

Do things you don’t want to do, eat things you don’t want to eat, and stop doing things that are polluting your mind and body.

If I asked all of you to quit TV right now, most of you would tell me that you don’t watch much TV. If I asked you all to move more you would tell me how active you are already

.Most of all you have to surround yourself with positive influences and less distractions.

If you surround yourself with successful people you in turn will be more capable of success yourself. I tell my Brundage Eugene Bootcamper this all the time. " Do not take counsel from someone that has not acomplished what you want to acomplish or has gone through what you will have to go through to get what you want.

You need to be held accountable for the things you do and don’t do.

You need that 4th peer group of people that care for you, want the best for you, so they ask the best of you at all times.

These are the people you won’t like very much but you will be very grateful for.

Being successful is a lot more than just wanting it.

You have to be it.

Okay let’s have a little story time.

Mary is unhappy, overweight, and fed up with the way her life is going. So she decides to join a gym. She has all of the equipment, she could possibly need and they even gave her access to some classes. So she goes for a month. Then she just quits going. Nobody cared. Nobodies ask what happened. She wasn’t missed what so ever. Then she decides to join a fitness boot camp. It is fun and energetic. She really enjoyed it and she saw results. She finishes the four weeks and quits. Life got in the way. And Mary promises herself that she will come back. A month passes; she has lost all results that she gained from the boot camp. Then she decides to go through a diet program. They cut her calories. She losses weight. The more weight she losses the more calories they cut. She then decides to quit that. A couple weeks past and she is doing the same crap as she did before. So Mary is left unhappy, overweight, and fed up. It is all because wanting it may be enough to get you there, but it’s not enough to keep you there. Living healthy and successful is not a 4 week quest, it is a way of life. That is what Brundage Eugene Boot camp is all about. It is about getting you there and keeping you there. When you are there you are as one with your group. When your not there you are missed. It’s important to be held accountable for what you set out to do. To be pushed to finish and to keep going after that. We all need it! The question is; Who is willing to do more then just wanting it?

Brundage Eugene Boot camp will get you there and keep you there. You just have to surrender to the process and keep going.

matt@brundagebootcamp.com

brundagebootcamp.com

541-647-9733

By, Lewana Kluth and Matt Brundage

It's almost here

2010-09-07T13:11:00.000-07:00

Are you sabotaging your weight loss efforts

2010-09-07T07:30:00.000-07:00

Habits That Sabotage Weight Loss

You may not even know you have them--until now
Most will continue to deny or ignore them though
http://www.youtube.com/watch?v=ne-UU6ou93A
Click this link for a cool video
Your weight seems to defy the laws of physics. You have salads every day, mournfully turn down favorite desserts, and have been on every diet known to womankind, yet you’re heavier than ever. What gives?
You may be the victim of a habit (or habits) that’s undermining your best attempts to slim down forever. The good news is that once you recognize what’s happening, you can stop it. Do any of the following sound familiar?

Habit #1: Mindless Eating
Women often say they hardly eat anything all day, but if you were to follow them around, you’d find that they’re endlessly grazing. They order a salad, then nibble French fries off their partner’s plate. They gobble leftovers while loading the dishwasher. They feed their kids in the “one for you and one for Mommy” style. They toss a chip or two into their mouths as they pass a co-worker’s desk. Each of those bites and tastes averages about 25 calories; just four mindless bites a day will add a pound in a month! This is one thing we focus on in Brundage Eugene Boot camp is awareness of your food

Kick the habit:
Keep a food journal and write down everything that goes into your mouth, even if it’s only a stick of gum or a bite of mashed potatoes. Jot as you munch (you’ll forget half of what you eat if you wait until the end of the day). Just becoming aware of how often you nosh could be the ticket to eliminating this habit. You’ll also learn what triggers mindless eating. (Does it happen when you prepare food? Is it the lure of office doughnuts, or the “wastefulness” of uneaten food on the kids’ plates that makes you nibble?). If mindfulness isn’t enough, make a pact with yourself to eat only when food is served on a plate. I have had my boot camp clients do this from Boise to bend to Eugene Boot camp and it is one thing that helps more than almost anything.

Habit #2: Not Being Honest
Studies bear this out: Women say they eat more vegetables, fruit, salads, whole grains, legumes, and other healthy foods than they really do, and they seriously downplay the junk, typically underestimating their daily calorie intake by 700 calories or more! Sometimes the dishonesty is intentional (one woman I know baked a second batch of cookies so her family wouldn’t know she’d eaten the first batch). Sometimes sloppy reporting is a result of not having a clue about what constitutes a real portion: We mistake a heaping platter for a portion of pasta or a small cake for a serving of muffin. The biggest problem with this habit is that fibbing makes it impossible to identify what you’re doing wrong so you can fix it.

Kick the habit:
Buy a food scale, measuring cups, and measuring spoons. For one week, measure everything you eat so you’ll know what a true portion looks like. For example, one portion of pasta is 1/2 cup cooked, so 1 1/2 cups is three portions. A serving of muffin is 1 1/2 ounces (about the size of a Ping-Pong ball), and a serving of meat is 3 ounces, or the size of a deck of cards. Four blueberries in a muffin do not constitute a serving of fruit; instead, think 1/2 cup of cooked fruit or vegetables, 1 cup of salad greens, or a medium-size piece of fruit. Please read my Brundage Eugene Bootcamp article about food portions. Again this is something we focus on.

Habit #3: Sipping Soda and Alcohol
Liquid calories add up fast. Even though, calorie-wise, a mixed drink can be equivalent to a piece of pizza or an order of fried onion rings, those calories don’t make us feel full. Thus, instead of cutting back as we would if we felt stuffed after eating pizza, we just add the couple of hundred calories in a happy-hour appletini to our day’s total intake. What’s worse, even one alcoholic beverage can break down our resolve and lead to overeating. Sodas add up, too: Studies show that a woman’s weight increases in direct proportion to the number of soft drinks she consumes. Read the article alcohol and fat loss That I have been having my clients read for the last 4 years.

Kick the habit:
Drink sparkling water or diet soda. If you drink alcohol, limit yourself to one glass of wine per 4 days, then switch to water.

Habit #4: Making Excuses
Have you ever said, “I could lose weight if...”” I really want to accomplish this but”(fill in your favorite reason). Welcome to the club. Women blame their genes, their hormones, their husbands, the weather, or the dog for their inability to slim down. Yet people lose weight every day, and more important, they maintain the weight loss. How do they do it? They toss the excuses, take full responsibility for their progress and success, and create an eating and exercise plan they can live with for life. Besides, there’s a way to counter every excuse.

Kick the habit:
What are your excuses? If a few don’t jump to mind, say to yourself, “I will start a diet tomorrow,” then listen to the tiny voices in your head spouting the reasons you can’t possibly do it, such as “Not now; I’m too busy,” or “I have to wait until after the party this weekend.” Then list every possible solution, choose one, and get started. Let’s say the excuse is “I don’t have time.” It takes only 5 minutes to prepare and eat a nutritious breakfast (a bowl of whole grain cereal, fat-free milk, and fruit) and 15 minutes to prepare a healthy dinner (broiled chicken or fish, a microwaved potato, and a tossed salad made with bagged greens)! Keep the kitchen stocked with quick-fix healthy foods, and you’ll always have time to eat right. We accept 0 excuses in my Brundage Eugene BootCamp

Habit #5: Hooked on Quick Fixes
Obesity experts know what works for permanent weight loss, and it isn’t fad diets. In the National Weight Control Registry (NWCR), researchers are following people--referred to as masters--who have successfully lost weight and kept it off to determine how they do it. Results show they all practice a few simple habits: They watch portions, follow low-fat , Low sugar, and calorie-controlled diets, exercise daily, eat breakfast, and return to their weight-loss efforts at the first sign of weight gain. None of them use quick-fix diets as long-term solutions.

Kick the habit:
Develop a plan you can live with for the rest of your life. Your daily diet should include at least five fruits and vegetables, five or more whole grains, two calcium-rich foods (such as Green leafy vegetables), and two servings of extra-lean meat, chicken, fish, or beans. You also must exercise daily. “Masters exercise about an hour most days of the week, but they started out small, say 10 minutes a day, and worked up to that level over time.

Yours in success

Our new round of Brundage Eugene Bootcamp starts September 13th

matt@brundagebootcamp.com

brundagebootcamp.com

YOU EAT POOP AND YOU KNOW IT.

2010-09-06T13:37:00.000-07:00

Poop Brownies

By super fabulous bootcamp instructor

PATRICIA GRADY

Imagine you like brownies most people do so this shouldn’t be much of a stretch If you don’t like brownies, well, think of something else you really, really enjoy. Now, you love a good brownie I’ve just made a batch of your very favorite type of brownie They’re extra chocolatey a little bit gooey and sans nuts (I’ve found the best people in the world do not like nuts in their brownies) and just as you are about to take a big messy bite I tell you in the interest of full disclosure “Before you eat that brownie I think I should make you aware that there’s a little bit of poop in it Hust a little really a fleck barely detectable ” Now I ask you would you still eat the brownie? Most sane people say “Hell NO! What the hell kind of friend are you trying to serve me a poopy brownie?” Of course there’s always the Cliff Claven of the group who says “Well you know food is allowed to have so many bits per million crumbs of rat droppings and bugs blah blah blah ” or the guy who says “Well if it’s just a little poop ”Look no one wants to knowingly eat poop no one Don’t argue with me on this you won’t win.

I hope you are seeing where I am going with this. The poopy brownie story is a metaphor. The brownie is life and the poop is, well, the poop. While people wouldn’t knowingly or willingly eat a mildly poopy brownie most everyone around wakes up in the morning and eats a great big juicy shit sandwich and then asks for seconds! “Why whatever do you mean?” You ask perplexed and a bit shocked at my profanity.

Here’s what I mean We are all given this great opportunity in life and because we’re lucky enough to have been born in this great nation of the United States of America, we have the right to pursue greatness and happiness and what do most of us do with our rights? Instead of pursuing that which will make us truly happy, we instead embrace with enthusiasm our God given right to do absolutely nothing to make ourselves better and instead whine and complain about how everyone else has it better than we do and boy do our lives suck! We hate our jobs but refuse to get new ones We’re overwhelmed by our kids but refuse to slow down and get to know them better

We’re tired of being fat and exhausted, but refuse to stop riding the couch and snarfing beer and hotdogs. And make no mistake it’s our right to be miserable if that’s what we want.

Of course that’s the million dollar question

Is living a life less than the one you dreamed of what you really want? Did you ever sit around as a kid and say “I hope that someday when I grow up I get a dead end job, marry a harpy, have bratty kids and get fat?”

I’m guessing not

What were your dreams?

If you knew that you couldn’t fail what would you dream of doing today? Why aren’t you? Do you really want to spend the rest of your life in misery feeling as if you’re being pecked to death by ducks in a world that seems monotonous and grey?

Or would you rather wake up refreshed, awed by the potential of this coming day? You choose whether or not to eat the poop So if you didn’t know before you read this article you know now there’s poop in your brownie are you willing to eat it? What is the poop in your brownie? Get rid of it because while no one deserves poop in their brownie some people are willing to eat anything.

Next round of BBC starts sept 13th let's get going!!

BRUNDAGE EUGENE BOOTCAMP

541-647-9733

Eugene Bootcamp expands to Springfield

2010-09-06T12:24:00.000-07:00

Hello all,

Just a friendly FINAL reminder that we’re going to be holding to be holding our first Brundage Boot camp (BBC) class on Monday, September 13th at the Regional Sports Center

Click this link to watch a fun video
http://www.youtube.com/watch?v=MlSTr-V4B9o

The registration deadline is Friday September 10th.

Please call us at 541-647-0733 or email us at matt@brundagebootcamp.com.com ASAP to take advantage of this opportunity.

BBC will also be ready and willing to answer any questions, comments, or concerns you may have about the program. Again E-MAIL matt@brundagebootcamp.com or call 541-647-9733
They will send you a call to action Informational sheet

We are also having a call to action meeting at the regional sports center this Thursday at 6:15pm .Please e-mail or call to reserve a spot at this informational meeting.

Spots are limited to 20 people per class so please mention that you heard about a special offer through the Regional Sports Center to be preferentially placed.

Here is another fun video to watch
http://www.youtube.com/watch?v=Hbxi6HvrbWI

Yours in Fitness,

PS- SPOTS ARE LIMITED! CONTACT Brundage Boot Camp NOW TO TAKE ADVANTAGE OF THIS GREAT OPPORTUNITY!

matt@brundagebootcamp.com –541-647-9733– www.brundagebootcamp.com

Share this with everyone everywhere and help them change their lives as well.

Eugene bootcamp Brundage ask DO YOU WANT TO BE SUCCESSFUL?

2010-09-02T11:14:00.000-07:00

http://www.youtube.com/watch?v=3NQREuc7JX8

cLICK THIS LINK, WATCH THIS VIDEO, ANSWER THIS QUESTION.

DO YOU WANT TO BE SUCCESSFUL?

SHOW ME!!

MATT@BRUNDAGEBOOTCAMP.COM

NEW CLASS STARTS SOON AND WE ARE ALMOST FULL

3 reasons Why most people fail to get in shape By Eugene bootcamp Brundage

2010-09-02T07:47:00.000-07:00

So you’ve decided to get in shape and feel great…now what???

Everyone has experienced that moment where they said “I want to start exercising and be healthy”, but few seem to make it to the other side of the health and fitness fence. They get stuck along the way and then retreat backward. As a fitness professional I get to watch it all from the grandstands.
I see people who are successful, and I also see many that are not. Today I thought I’d share with you 3 reasons why many fail. Don’t just read this article then delete it. Forward it to someone you know who isn’t “where they want to be yet”. I hope it can be helpful and allow them to take the action necessary to move forward and join the fitness achievement club. It’s a really fun club to be a part of.
Or we could just for go this and get you started in you Eugene Bootcamp brundage Progam right now!!!
Without further ado, here they are. The 3 Reasons Most People Fail to Get In Shape After Making the Decision To Begin An Exercise Program.

1. They Don’t Believe They Can Do It.
One thing is clear; Henry Ford was right when he said “if you think you can or think you can’t- your right.”. Our belief systems govern our behavior and expected outcome of our actions. Negative belief systems you’ll hear around exercise would be “it’s all genetics”, “some people are just born fit”, “you have to be a fanatic to stay in great shape and health”. You see it’s much easier to think “it’s too hard” “everybody drinks on the weekend” “buffalo wings are ok” when you have those belief systems.
I’ve seen many who started a program sabotage themselves this way. They want to be successful, but don’t REALLY believe it’s possible. So they let those thoughts creep into their brain and before you know it . . . they’ve given up. Or worse done some destructive behavior to ruin their achievement.
You’ve got to feed you’re brain with those positive thoughts each day that build your beliefs up strong and successful. Yes, this is where Tony Robbins, Jim Rohn, and Zig Ziglar come in and can be helpful. It the reason for having a vision statement of where you want to go and positive affirmations to program your subconscious to take you there.
2. They Don’t Apply The Right “Technology”
Let’s define “technology”. By technology I mean the system or program you’re following to be successful. Some don’t even have a plan, they just show up To the gym or a Glorified group exercise Boot Camp and think it’s gonna happen. That doesn’t work. Neither do any of the fad diets, infomercial gadgets, or commercial weight loss centers. According to the National Institute of Health, almost 98% of all dieters gain their original weight back plus more. Cookie cutter programs don’t work. That’s old philosophy. You’ve got to have program customized to YOU.
Everyone’s goals, genetics, lifestyle, metabolism is different. Working with a top level trainer can help you by designing a plan around you and your goals. And it’s a DYNAMIC process. It’s always changing. After years of fitness coaching, the most successful clients I see are the ones that stop in once a month for a fitness testing, program update, nutrition review, etc. It’s like getting the oil changed in your car- if you do it on a regular basis you avoid those “big problems” down the road.
If you would like to hire a trainer then e-mail me and ask what qualifications I believe a trainer should have so you do not waste time and money.
3. They Don’t Follow Through
A plan of action is just that- a plan. If you’re not working it, if you don’t follow through- nothing happens. Support, accountability, and a “kick in the butt” are all helpful to this process. Follow through makes dreams come alive. It’s the only way goals are achieved and it doesn’t happen on it’s own. If you’re like most people I know life can get busy. Between work, children, and a social life organization is a must.
Without organization, time management, and discipline nothing gets done. This is also where working with a fitness professional can help- a coach can guide you in the right direction and help you get on track. But the bottom line is this- YOU gotta do the work. You reap what you sow.
No one get’s to take responsibility for their failure. They just need to get the job done “ no matter what”

Good news is Eugene Boot Camp Brundage doe’s all of this at a 10th of the investment of a personal trainer and we see 10 times better results as well

The next round starts september 13th in Springfield and Eugene Oregon.
matt@brundagebootcamp.com

Yours in success

Tell me your Eugene Brundage Bootcamp success story

2010-08-31T11:41:00.000-07:00

Hi Everyone,
This Saturday morning I was confronted by an angry
Boot Camp participant

"You owe me $1000!", he said, his voice rising.

Immediately, my mind started racing.. What was this guy talking about?

"Ever since I started your Boot Camp class I've needed to
buy all new business suits because my old ones are too big!" he
added.

And then he broke into a smile.

"My pants are so loose and I've lost 20 pounds since starting
Brundage Boot Camp, Yeah Baby," he said shaking my hand.

I left out a sigh of relief and asked him a little bit more about
his success. He told me the short workouts and whole, natural foods
diet were helping him burn belly fat faster than anything else he has done, even a $600 dollar a month personal trainer

But that wasn't the only success story I heard this weekend. Here's
a powerful email I received from a female Brundage Boot Camp client
who just said NO to cardio.

"Dear Matt,

All I can say is thank-you, thank-you, thank-you, THANK-YOU!!

I used to be one of those "lucky" people that bought into the hype
that you need to do tons of cardio to get any real results and
after a year of this I was going out of my mind with boredom and to
get myself to go to gym started to became a real effort.

Then one day while I was browsing the web I came across your site brundagebootcamp.com
and after umming and aahing for about a week I decided to take the
plunge and e-mail you about what you had to offer!

This my 7th week into Brundage Boot Camp and already I am seeing
results –Iv’e lost 19 pounds my arms are more defined and I've lost5 inches off my
waist. Not only that I now look forward to going to gym again. Plus
people have started to notice and ask me what am I doing, and I
tell them – Brundage Boot Camp!

Thanks again and keep up the good work."
Athena Alvarez

Get started with Brundage Boot Camp here:

Brundagebootcamp.com

I look forward to hearing about your Brundage Boot Camp Success

New class starts for eugene springfield september 13th

E-mail me and ask for a call to action sheet.

We are here to help Eugene bootcampers through difficult times.

2010-08-30T17:28:00.000-07:00

I want to thank everyone who emailed in to tell me how they were
doing. I heard from almost all of our Eugene boot camp group, and I heard stories of
frustration, but also reports of success.

Unfortunately, I also heard many excuses. Too many excuses.

My favorite was from the recruit who said they couldn't workout
because their room-mates were lazy.

Listen, I'm sorry but there are no excuses accepted here. Not when
I get emails like this...

"the last two weeks have been tough. my son has had surgery and
there were complications. i have spent most nights in the hospital
room with him. Sleep comes in an hour here and an hour there.
however, i have modified some of your body weight routines you showed me in bootcamp and get them done in the hospital room. hospital food is bad, but good
choices have been maintained."

This father, dedicated to his son, is still working towards his
goals. His environment, the people around him, and even a lack of
sleep is not preventing him from striving for better health and
fitness, and eventually this perseverance will help him lose weight
and burn body fat.

He's not letting anything get in his way.

Why should you?

You have all the resources available at your finger tips. For those
with lazy room-mates, you have hundreds of inspiring, dedicated and
positive people in our Eugene Boot Camp program and Eugene Gym willing to come to your side
and give you the social support you need to succeed.

Just this week we've helped one another overcome...

- binge eating

- depression about our weight

- a lack of motivation and energy

- the fear of giving up cardio and switching to fewer workouts with better results

- the frustrations of living with partners who don't give any
support

We are all going through struggles and helping one another get
through them!

So no matter what environment you find yourself in, someone else in the gym or attending Eugene Brundage Boot Camp has been there, and done that, and has OVERCOME the
situation to succeed.

And they will help show you the way.
See you in Boot Camp

Our new Brundage Bootcamp group starts september 13th in Eugene and Springfield

Take this opportunity!

Yours in success

Matt

What if I actually followed the brundage Eugene bootcamp process?

2010-08-30T08:31:00.000-07:00

What if………………………..?
A long time ago I was taught that the words “what if….?” Are the two most powerful words in negotiating. Apparently, by saying those two simple words it opens up the imagination to all sorts of possibilities and negotiations become more productive. This morning when I woke up at 4:15 in the morning I almost went back to sleep. I almost skipped my Eugene Boot Camp class for the day and even began going through the steps of justifying why it would be ok. What if I just go back to sleep and tell My other instructors I have really been stressed out and I just needed a “sleep in” day. Then, for some reason, I started asking some other “what if” questions.
“What if I had been getting up every day at 4:15 in the morning for the last 5 years?” It probably wouldn’t be so tough.
“What if I had been exercising and eating right for the last 5 years?” I would definitely be happier with how I looked and felt.
“What if I didn’t make excuses every time life got a little inconvenient and challenging the way I see others do?”
I can honestly say at 4:15 this morning I did not want to get up and go work out at all. But I did, and I am very glad I did. I want to challenge you to come up with your own “what if…?” list and imagine how your life would be different if you would do the things on your list. I am going to list some of the things on my “What if….?” List and I want to encourage you to email your list. I will post them on this article so other people can see that we all have the same struggles and desires in life.
Here’s to you and your family,
What if I exercised 5 days a week for the rest of my life?
What if I ate organic fruit even though it costs a little more?
What if I actually did what I was capable of?
What if I surrounded myself with people stronger and more disciplined than me?
What if I surrendered to the Eugene Brundage Bootcamp process and received the benefit of a strategic and focused lifestyle?

ALCHOHOL AND FAT BURNING DOES NOT MIX iN EUGENE BOOT CAMP

2010-08-29T17:39:00.000-07:00

I have been sharing this article and information with my clients for the last five years and it always elicits a powerful response of denial ,anger, or justification

Alcohol and Fat Burning
Daily alcohol consumption will slow or stop your results. The drawbacks are probably going to far outweigh any health benefits. Your liver can't metabolize alcohol and fat at the same time. It will always get rid of the toxic substance (alcohol) first. That means that as long as there's alcohol in your system you won't be burning any body fat. If you have one or two drinks, you might stall your fat loss for about 12 hours. If you have quite a few drinks, it might be as long as four days before you're metabolizing fat again.

Drinking also dehydrates you, raises cortisol levels (goodbye muscles), raises estrogen levels (hello hips), lowers inhibitions (pizza anyone?). Combine that with the fact that alcohol promotes abdominal fat storage (of all places!) and it's really not worth it, not even on free day, not if you're serious about making a major transformation.

The Effects of Alcohol on Fat Burning...
What most people don’t realize is that drinking has a far more damaging effect than you can predict simply by looking at the number of alcohol calories in a drink. Not only does alcohol reduce the number of fat calories you burn; it can also increase your appetite and lower your testosterone levels for up to 24 hours after you finish drinking.The infamous "beer belly"
According to conventional wisdom, the infamous "beer belly" is caused by excess alcohol calories being stored as fat. Yet, less than five percent of the alcohol calories you drink are turned into fat. Rather, the main effect of alcohol is to reduce the amount of fat your body burns for energy.
Recent research published in the American Journal of Clinical Nutrition reported that fat metabolism can be reduced by as much as 73% after only two drinks of vodka and lemonade in a one hour time period. What this tells us is that the primary effect of alcohol on the body is not so much how much of it gets stored as fat, but how it shuts down the body’s ability to access your fat stores for energy.

Alcohol in the body is converted into a substance called acetate. In the previous mentioned study blood levels of acetate were 2.5 times higher than normal after only two drinks. And it appears that this sharp rise in blood acetate puts the brakes on fat burning.
Unlike a car that uses primarily one source of fuel, the body is able to draw from a number of different sources (carbohydrates, fats and proteins). To a certain extent, the source of fuel your body uses is dictated by its availability. Consequently, when your blood acetate levels rise, your body simply uses more acetate instead of fat.

Summary of alcohol metabolism after only two drinksoA small portion of the alcohol is converted into fat.Your liver then converts most of the alcohol into acetate.Other acetate is then released into your bloodstream, and replaces fat as a source of fuel. Alcohol increases appetite
The combination of alcohol and a high-calorie meal is especially fattening, mainly because alcohol acts as a potent appetizer. A Canadian study shows that an aperitif (an alcoholic drink taken before a meal to increase the appetite) increased calorie intake to a greater extent than a carbohydrate-based drink.

In fact, the more you drink the more you tend to eat. And unfortunately, having just two drinks in an hour will leave your liver struggling to convert the alcohol into acetate, which means that other foods are more easily converted into fat.

Alcohol affects testosterone levelsNot only does alcohol put the brakes on fat burning, it's also one of the most effective ways to slash your testosterone levels. Just a single bout of heavy drinking raises levels of the muscle-wasting hormone cortisol and increases the breakdown of testosterone for up to 24 hours. The damaging effects of alcohol on testosterone are made even worse when you exercise before drinking.

Nutrient deficiencyas previously mentioned, too much alcohol prevent fat burning and reduce your testosterone levels, but it also can affect the body’s ability to break down proteins, carbohydrates and fats. Too much alcohol in the blood can lead to a deficiency in Vitamins B1, B2 & B3, as well as magnesium and zinc. These nutrient deficiencies can eventually cause weakening of the heart muscles, poor skin, arthritis and prostate gland disorder.

The bottom lineDrinking will not only put the brakes on your fat loss efforts; it will also prevent you from building muscle tissue. The bottom line is that alcohol and a leaner, stronger body just doesn’t mix.

brundagebootcamp.com

Eugene bootcamp brundage have you reached that crucial point?

2010-08-26T11:05:00.000-07:00

Have you reached that crucial point? Enough to say “I am fat and unhappy “ on national TV?
Apparently thousands of people do because the Biggest Loser TV show
gets thousands of requests asking them for help with losing weight.

These people have reached a crucial point in their life where it is
life or death. They know that if they don't take action now then
their life may end much sooner than anticipated. This will effect
their families, possibly kids and friends.

I am writing you to ask if you have reached that crucial point in
your life yet where you have realized that you HAVE to lose weight and or change your habits.
Not only to save your own life, but to not ruin others lives that
are close to you and who would hate to see you leave this world.

I know that sounds grim, but heart attacks used to be only for men
over 50 and women over 60. Now men are having heart attacks in
their 30's and women in their 40's. Don't think you are exempt
from this? It is happening to those that don't appear to be out
of shape on the outside, but on the inside they are a mess due their eating habits

I was reading some applications for our brundage boot camp and some
are very touching and sad. Most of the applicants have reached
that crucial point in their life and realize that it is life or
death.

So my question to you is:

Have you reached that crucial point?

You know what scratch that question and here is a statement instead.

Don't wait until you reach that crucial point because it might be
too late.

Take action now

Our new group start in eugene and springfield september 13th

Your kids are back in school so excuses are gone

541-647-9733

Why does your body hold onto body fat?

2010-08-25T08:34:00.000-07:00

Some times someone just says it better than me so please read this article by our collegue

This is a prime example of what I do in Eugene/ Springfield Brundage Boot Camp New camp starts september 13th

by Dr. Kareem F. Samhouri, CSCS, HFSNeuro Metabolic Fat Loss Expert

Your body is programmed to hold onto fat.
You’ve designed it that way… I did the same thing, once.
Now, it’s time to break the cycle. Your body needs to understand that it’s time to shape itself, shed fat, and build muscle. Your body needs to increase its own signal and communication before allowing you to progress in strength and dominate your fat.
Your body holds onto fat because it feels you are endangering it.
Plain and simple. You hold onto fat because your body is worried about you and with good reason, and all due respect. With that said, it’s not your fault. If you fully understood the language of your body, you’d let it know that everything’s ok and you’re just making choices that make you happy.
…or do they?I’d like to teach you the best communication strategy to your body so that you can begin restoring it and signaling to your central nervous system that it’s time to enhance function and progress self. It all starts with alignment…
Body Alignment:
Body alignment ultimately dictates whether or not pain receptor response is being signaled from your joints to your brain, asking muscles to turn off. When joints are out of position, it’s like putting two pointy objects against each other at a diagonal. The chances are, one of them can break very quickly with just a bit of pressure. As a result, your brain tells your muscles to turn off and back down.
No wonder it’s taking you more to build your metabolism… muscle = metabolism, and your muscles might not even be turning on… or they might be 30% efficient.
This is the most under-diagnosed situation I see in people who are trying to get fit. Less muscle fires during exercises than their counterparts who shed fat in weeks instead of months. With this in mind, don’t you think we should learn how to activate muscle a bit more easily?
Build joint alignment for increased muscle signaling. Then, work muscles at different speeds and angles. Lastly, think about what you’re doing. Let’s talk about each one:
Working Muscles At Different Speeds:
Your muscles are composed of Type I, Type IIa, and Type IIb fibers. This refers to the amount of oxygen (left) to glucose (right) the muscle fiber relies on for energy. In a type IIb fiber, it’s purely glycolytic, or sugar-consuming. These are the fast-twitch muscles and they don’t last long.
Summary point: Sprint fibers don’t last long… duh! (but they eat sugar – that’s cool)
After your Type IIb muscle fibers tire out, your Type IIa fibers kick in, burning up your excess sugar-based energy and beginning to consume surrounding oxygen molecules bound to hemoglobin in the area. This lasts for about 60-120 seconds.
Summary point: ‘Average’ fibers last for 1-2 minutes (but they help us keep going and also eat sugar – pretty cool.)
Following Type IIa fatigue, your Type I muscle fibers rely solely on oxygen and help you finish your set. Now, you’re working in the presence of oxygen, building endurance, and healing joints… which, as you might imagine, is an important signal to your brain to turn muscle back on.
Summary point: Slow fibers eat oxygen, which is needed for adequate circulation and healing of joints. If joints feel they are endangered, your brain turns off surrounding muscles and pads the joint with fat. (we need these guys!)
Working Muscles At Different Angles:
Depending on the muscle, muscle fibers may run in as many as 3-5 different directions. This means that angular variety to exercise is very important to stimulate full muscle contractions. This is the reason that people do incline bench press as well as bench, but is this really it? Have we reached all of the fibers?
Just by doing bench press, incline bench press, butterfly, and decline bench press we haven’t hit all of the fibers.
I humbly discovered something when I first mastered anatomy. Having spent hundreds if not a thousand hours in the anatomy lab, I now have X-Ray vision with exercise. I can tell when a muscle is being stressed properly, or when malalignment is taking place ever so slightly. This is what I do.
Well, as it turns out, muscle actions dictate whether or not a muscle fiber is being recruited. For example, the pecs have 3 actions: Adduction (moving arm towards your other arm), Flexion (raise arm up), Internal Rotation of the humerus (turn thumb down)
So, in order to hit all fibers of the pecs, you’d need to add all three movements at different angles.
Think About What You’re Doing:
Your muscles contract because of 2 areas in your brain. First is your Pre-Motor Area; second is your Motor Area, or movement execution center. You’ll want to use both centers if you want to maximize signal to your muscle.
Your pre-motor area is where you plan movement. Movement planning efficiency can actually yield up to 30% greater contractile strength. So, in short, if you can think about and properly visualize a movement before executing it, you can lift 30% more weight, and get results 30% faster.
Your motor area is where you send the command to move. So long as your joints are properly aligned and there’s no acute danger or injury, your body is primed to activate as much muscle as possible.
Sweet deal, huh?
I really hope that you’ll consider these points when exercising. I’d like to tell you that this alone will allow you to reach your ideal body goal, but that’s probably not true

Eugene /Springfield Brundage Bootcamp launches 2 new locations Regional Sports Center and Gold's Gym

2010-08-24T09:13:00.000-07:00

Eugene/ Springfield’s Brundage Boot camps Launches New Location in Gold’s Gym Springfield and Regional Sports Center

Eugene / Springfield Brundage Boot camps will be launching 2 new locations in the Eugene Springfield areas Monday, September 13th at Gold’s Gym Springfield and the regional sports center in Springfield. The program helps busy people get into the best shape of their lives with 30-minute express workouts and 1 hour “take your life back workouts.

Sept 13th, 2010 – Eugene/Springfield. Or – Eugene-based fitness Boot camp Brundage Boot camps (BBC) will be launching 2 new locations in the Eugene/ Springfield area on Monday, September 13th at Gold’s Gym and the regional sports center. The nationally recognized Brundage Boot camps helps busy people get into the best shape of their lives with only three short 30-minute workouts per week at a10th of the cost of personal training. Brundage Boot camps will be offering a free one-week trial to all interested residents in the Eugene / Springfield area or a tremendous discount.

Brundage Boot camps features 30-minute express workouts for busy professionals and they guarantee to help you drop a dress or pant size in 21 days. They also have1 hour “Take your life back” sessions. The secret behind their training system is the cutting-edge concept of “metabolic” boot camp-style workouts. According to BBC Owner Matt Brundage, “A metabolic workout features a total body workout in alternating set or circuit format that combines the muscle building benefits of resistance training with the cardiovascular benefits of cardio training. The result is a killer boot camp-style workout that will supercharge metabolism for up to 48 hours post-workout, build lean muscle, blast belly fat, and get you into the best shape of your life with only three 30-minute express workouts per week.”

BBC currently offers classes in Eugene, Oregon. The launch of the new locations at Regional sports center and Gold’s Gym on Monday, September 13th in Springfield will provide a great opportunity to get the Springfield community involved. Regional Sports center is a huge indoor academy - this is where the boot camp workouts will be taking place during non-peak hours. RSC Co-Owner Doug Knighton says “Over the last several months we’ve received lots of requests from the client’s at RSCto offer adult fitness classes such as boot camp-style workouts, spin classes, kickboxing, etc. Well, we’ve found our boot camp solution with Eugene Brundage Boot camps!”

Brundage Boot camps also provides done-for-you registered dietician-approved rapid weight loss meal plans and In addition, all campers have access to a monthly grocery store tour and nutrition seminar.

BBC will be launching the new Springfield location on Monday, September 13th at regional sports center and Gold’s Gym in Springfield. There is a mandatory 20 camper’s limit per class. To activate a free one-week trial to test-drive the program, email matt@brundagebootcamp.com or call 541-647-9733 by, sept 1st to reserve your spot. You can visit their website at http://www.brundagebootcamp.com.com/ for more info.

Brundage Boot camp is also offering a two for one special until the end of august so you can do something great for yourself and bring a friend.

CONTACT INFO:

Email- matt@brundagebootcamp.com
Phone- 541-647-9733
Website- www.brundagebootcamp.com

KEYWORDS:
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WHY EUGENE GYMS MACHINES DON'T WORK!

2010-08-08T19:02:00.000-07:00

Why the gym "machines" are inefficient and are not helping very many people
Having worked in the health club industry for near 18 years, I've seen the same scenario replay itself tens of thousands of times. Someone buys a new membership with the intention of changing their life for the better. As an incentive to get a membership the new member is granted "two free sessions with a trainer." A questionably credentialed young man or woman proceeds to lead this person through a series of machines (a circuit) teaching them to perform movements as you would teach a trained monkey to do tricks. The trainer has mastered the art of counting backwards from 15 as the new member performs repetition after repetition. "14 more, 13 more, 12 more, …." At the end of the circuit the trainer shakes hands with the member, explains that he or she is available for $50 an hour for future sessions, and in most cases leaves the new member completely unsupervised from that point forward. Gyms have been doing this for decades and for decades it has not worked for the majority of people that spend their hard earned money with the intention of making a positive change in their life. Most people just continue to pay the monthly fee and continue to not achieve what they came there for. If this system that has been proven not to work, but gyms continue to perform is not a scam,I don’t know what is.
Over 20 years, lots of people have been shown, "the machines." I meet these people on a regular basis, and when they describe their routines, they demonstrate the movements simulating use of the actual machine.. "Well, Matt, first I do this one (they raise their hands overhead), then I do this one (they push out to the front) and then I do this one (they perform an imaginary pulldown from some unspecified space overhead). As they proceed through their explanations and their choreographed routine, they sincerely believe they have been working out efficiently. Interestingly, most people set appointments to meet with me because they've failed to achieve results. Here's the reality. If you're looking to improve form and function, if you're looking to have a body that continues to perform at its best, believing solely in "the machines" can be a result-stifling trap. Gym owners know this and count on members getting frustrated ,not using the facility, and continuing to pay dues.
This is not to insinuate the health club machines are inherently bad. They aren't. Even with their potential benefit of muscle stimulation, they do not ask the body to move as the body moves in the real world. Envision a seated chest press movement where your back is firmly supported by a pad, your legs are fixed in place with your hips at a 90-degree angle of flexion, and you thrust some handles out in front of you until your arms are fully extended. Where in the real world does that movement take place? For most of us, it doesn't.
Real world movement initiates at the body's center of gravity, stimulated by contraction of the musculature of "the core." The "core" refers to the deep lying abdominal and lower back muscles that work to support the midsection, to stabilize during twisting movements, and to maintain balance as you bend, lift, reach, or throw. In real world movement the back is not supported by a pad, thus for optimal benefit exercise should involve some freedom of movement, allowing the low back muscles and abdominal muscles to develop functionally.
Performance is not limited to any particular muscle or muscle group. If I were to ask you what muscles you use when you walk across a room, your first inclination would likely be to identify the leg muscles. Someone with a bit of anatomical background might specify the quadriceps, the hamstrings, the gastrocnemius, and perhaps even the gluteus maximus. If the walk were limited to contraction of those muscles . . . it wouldn't be a walk at all! It would be more of a face first belly flop or a side tipover, neither of which I would recommend. If you weren't using your abdominal muscles and your spinal erectors to hold you upright, you'd fall flat on your face. If you weren't using the muscles of the shoulder in order to swing your arms, you wouldn't be able to maintain balance. Real world movement involves a symphony of muscle contractions. "The machines" isolate muscles. Machine movements can serve as a part of an effective routine, but certainly should not be the whole.

Why do I feel this perspective is so important to share? I've seen far too many cases of connective tissue disorders and overuse syndromes from individuals committed to years of working out on the circuit equipment. Most machines concentrate the force on a single joint or a pair of joints. By performing movements using dumbbells, medicine balls, and other forms of resistance, you spread the workload throughout your body and facilitate far greater muscle stimulation. You also find the exercise carries into every aspect of your life requiring movement, making daily tasks less of a burden. You find getting out of your car requires less effort. Lifting a bag of groceries or a child becomes simpler. Your golf swing or tennis backhand develop a sense of flow. This is one reason I started group training and bootcamps.
In summary, the machines have their place, and can certainly be integrated into a sound exercise program, but give me a pair of dumbbells, a stability ball, and some elastic tubing and I can teach anyone to achieve exceptional results at home. Be selective in who you reach out to for guidance and direction. The fitness industry is not regulated by any mandates so there are many practitioners who are limited in their knowledge of performance, of safety issues, and of exercise prescription.

You may find the following tips helpful when evaluating prescription of an exercise regimen:
If you seek out a trainer, look for certification through The American Council on Exercise (ACE), the American College of Sports Medicine (ACSM), or the National Strength & Conditioning Association (NSCA) paul chek, National Acadamy of Sports Medicine(NASM). Buuuuuuttttt.....

Certified does not mean qualified!

I have fired more highly educated trainers because they lacked the care,humility, follow thru, and integrity to be a great trainer.

Education is very important but I look for other factors as well

You will want to look for testimonials from other clients that have seen similar results both written ,picture and in video form . One of the things I can be very proud of is hundreds of testimonials of tremendous physical and life change for my clients.

I meet self proclaimed fitpros every day that say they change lives but have no actual proof from clientle

Recognize that you don't necessarily need a trainer to take you through every workout.
A qualified trainer should act as an educator and should empower you to exercise on your own.
If an exercise routine is being designed for your specific needs, be sure to discuss any acute or chronic issues that might be aggravated by implementation of the wrong exercises.
If you are experiencing pain or discomfort in the hips, knees, shoulders, or elbows while performing specific exercises, discontinue the exercise and seek professional or medical evaluation.
Make certain during your exercise routine that you are performing movements requiring balance, movements that propel your body through space or ask you to shift your center of gravity.
Be certain to include exercises such as hip lifts or hanging leg raises to strengthen the core muscles.
Remember, a complete routine will involve both resistance training and aerobic movement.
If you are asked to perform a given movement, understand precisely what muscles are being worked and how those muscles can be best stimulated without risk.
Too much too soon is a common mistake leading to overtraining and potential injury. If you're new to exercise, or haven't exercised for some time, start out with moderate sessions both in volume and intensity.

Finally, practice counting backwards from 15 on your own. That protects you from the unqualified trainer who preaches the need for rep counting services.

best

Eugene bootcamp brundage challenges you to eat 0 labeled food

2010-08-06T11:51:00.000-07:00

All the Health Risks of Processed Foods -- In Just a Few Quick, Convenient Bitesby http://www.sixwise.com/

Every day, 7 percent of the U.S. population visits a McDonald's, and 20-25 percent eat fast food of some kind, says Steven Gortmaker, professor of society, human development, and health at the Harvard School of Public Health. As for children, 30 percent between the ages of 4 and 19 eat fast food on any given day.
But that's just the tip of the iceberg. Americans get processed food not only from fast-food restaurants but also from their neighborhood grocery stores. As it stands, about 90 percent of the money that Americans spend on food is used to buy--that's right--processed foods.
Think about it ... if it comes in a box, can, bag or carton, it's processed. The fact that these foods are so readily available, and, often, of such poor quality, has led some, like associate professor of pediatrics at Harvard David Ludwig, to say that they're actually discouraging healthy eating and leading to a "toxic environment."
"There's the incessant advertising and marketing of the poorest quality foods imaginable. To address this epidemic, you'd want to make healthful foods widely available, inexpensive, and convenient, and unhealthful foods relatively less so. Instead, we've done the opposite," says Ludwig.
Processed foods have, indeed, been implicated in a host of chronic diseases and health conditions that are currently plaguing the nation. What follows is just a taste of the risks processed foods may present to your health.
Processed foods vastly outweigh fresh foods at most grocery stores.
Obesity
The World Health Organization (WHO) says processed foods are to blame for the sharp rise in obesity (and chronic disease) seen around the world.
In one study by Ludwig and colleagues, children who ate processed fast foods in a restaurant ate 126 more calories than on days they did not. Over the course of a year, this could translate into 13 pounds of weight gain just from fast food.
"The food industry would love to explain obesity as a problem of personal responsibility, since it takes the onus off them for marketing fast food, soft drinks, and other high-calorie, low-quality products," Ludwig says.
However, "When you have calories that are incredibly cheap, in a culture where 'bigger is better,' that's a dangerous combination," says Walter Willett, M.D., D.P.H., professor of epidemiology and nutrition at the Harvard School of Public Health.
Diabetes
"In the last 50 years, the extent of processing has increased so much that prepared breakfast cereals--even without added sugar--act exactly like sugar itself ...
As far as our hormones and metabolism are concerned, there's no difference between a bowl of unsweetened corn flakes and a bowl of table sugar. Starch is 100-percent glucose [table sugar is half glucose, half fructose] and our bodies can digest it into sugar instantly," says Ludwig.
"We are not adapted to handle fast-acting carbohydrates. Glucose is the gold standard of energy metabolism. The brain is exquisitely dependent on having a continuous supply of glucose: too low a glucose level poses an immediate threat to survival. [But] too high a level causes damage to tissues, as with diabetes," he continued.
Heart Disease
Many processed foods contain trans fatty acids (TFA), a dangerous type of fat. According to the American Heart Association, "TFAs tend to raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol ... These changes may increase the risk of heart disease."
Further, most processed foods are extremely high in salt, another blow to the heart. One-half cup of Campbell's Chicken Noodle Soup, for instance, has 37 percent of the daily-recommended amount of sodium.
"Probably the single fastest way to reduce strokes in this country is to halve the amount of salt that's added to processed food," says Tim Lang, professor of food policy at the City University, London.
Cancer
A seven-year study of close to 200,000 people by the University of Hawaii found that people who ate the most processed meats (hot dogs, sausage) had a 67 percent higher risk of pancreatic cancer than those who ate little or no meat products.
A Canadian study of over 400 men aged 50 to 80 found similar results. Men whose eating habits fell into the "processed" pattern (processed meats, red meat, organ meats, refined grains, vegetable oils and soft drinks) had a significantly higher risk of prostate cancer than men in the other groups. Men who ate the most processed foods had a 2.5-fold increased prostate cancer risk.
Yet another study published in the journal Cancer Epidemiology, Mile Markers, and Prevention found that refined carbohydrates like white flour, sugar and high fructose corn syrup is also linked to cancer. The study of more than 1,800 women in Mexico found that those who got 57 percent or more of their total energy intake from refined carbohydrates had a 220 percent higher risk of breast cancer than women who ate more balanced diets.
Processed meats like hot dogs, lunch meats, bacon and other sausages have been linked to various forms of cancer.
Acrylamide, a carcinogenic substance that forms when foods are heated at high temperatures, such as during baking or frying, is also a concern. Processed foods like French fries and potato chips have shown elevated levels of the substance, according to the Center for Science in the Public Interest (CSPI).
"I estimate that acrylamide causes several thousand cancers per year in Americans," said Clark University research professor Dale Hattis.
Food Additives: Unknown Effects
The Food and Drug Administration (FDA) maintains a list of over 3,000 chemicals that are added to the processed food supply. These compounds do various things to food: add color, stabilize, texturize, preserve, sweeten, thicken, add flavor, soften, emulsify and more.
Some of these additives have never been tested for safety--and require no government approval--but instead belong to the FDA's "Generally Recognized as Safe" (GRAS) list. An item is "safe," as defined by Congress, if there is "reasonable certainty that no harm will result from use of an additive."
Some compounds that are known to be toxic to humans or animals are also allowed, though at the level of 1/100th of the amount that is considered harmful.
Potential side effects from the additives vary, and are controversial. For just one common food additive, monosodium glutamate (MSG), for example, the following symptoms have been reported:
Numbness
Burning sensation
Tingling
Facial pressure or tightness
Chest pain
Headache
Nausea
Rapid heartbeat
Drowsiness
Weakness
Difficulty breathing for asthmatics
As is the case with most food additives, some people have no side effects, but others may become ill.

read the rest of this article here

http://www.sixwise.com/newsletters/05/10/19/all-the-health-risks-of-processed-foods----in-just-a-few-quick-convenient-bites.htm

Chicken sandwich recipe eugene Gym

2010-08-05T21:40:00.000-07:00

Sweet and spicy go very well together with this Hawaiian style sandwich. It makes a wonderful addition to your healthy diet plans.

Ingredients:
4 boneless, skinless chicken breasts4 slices of mozzarella cheese4 slices of pineapple (1/2-3/4 inches thick)4 whole grain buns1/4 cup jalapeno slices1/4 cup teriyaki sauce

Instructions:
Marinate the chicken in a sealable bag with the 1/4 cup of teriyaki sauce for at least 30 minutes. Grill the chicken breasts until completely cooked through. Then add the cheese to the top of each chicken breast until the cheese is melted. Remove from grill and set aside.
Place buns and pineapple slices on grill. Lightly toast the buns and cook the pineapple until it is soft or about 2 minutes on each side.
Place the chicken breast on the bun and top with a pineapple slice and a few jalapeno slices. Enjoy!

Eugene bootcamp brundage works because.

2010-08-05T10:00:00.000-07:00

Here's what we know.

We know that no matter what, life is going to happen.
Jobs will be lost,
children will get sick,
roofs will need repair,
hot water heaters will break,
cars will break down,
etc, etc, etc.

Here's what else we know. When life gets stressful, it is easy to fall back into habits that will pull you down into a pool of misery that you KNOW you don't want to be in. Smoking, overeating, drinking, watching too much t.v., not exercising are all common ways that people like to deal with stress. All of these things that detract from your life and WILL add more stress...not one of these things will enhance your state of being. Now, think of all you eugene brundage bootcamp recruits have accomplished in the last months. Think of the personal gains you have made

DESPITE your obstacles,
DESPITE your fears,
DESPITE people in your life thinking that you couldn't do it,
DESPITE the fact that you had "tried" and failed in the past.

You have started to unlock your greatness...each and every one of you. And I know that you like what you see. What makes this bootcamp experience different from all the others is that we create a community of fitness where we can depend on each other to hold us accountable to our greatness. To never let us settle for less than what we truly can accomplish. Rely on each other. Reach out to each other. Do not let the inevitable circumstances of life stand between you and what you know you can accomplish. By caring for your self and investing in your health and mental well being you are giving your loved ones a gift...the gift of your best self. This is not selfish. Remember, EVERYONE is watching you. Do you walk the talk? Reach out to someone who is struggling...if you are struggling, reach out to someone you see as living in strength. The fact is, we are all part of the same community...I ask you, what sort of community do you want it to be? I know when people find happiness in themselves and what they accomplish, they start seeing greatness in the people around them...and not only do they see it, they find ways to pull it out of them. This process is about overcoming, changing how you think from, "I can't", to "What CAN I do." We are only as good as we are in this moment...how good are you? You have the power to be your best every moment of every day. Success and Failure are just as easily one...they happen a choice at a time...which do you want to say you did?

Eugene oregon, Miracle spice helps burn bellyfat

2010-08-04T11:44:00.000-07:00

1 Unique Spice That Beats Abdominal Fat

I have a great article for you today from one of my trusted colleagues, Certified Nutrition Specialist, Mike Geary. It’s about a specific spice that could help you to burn body fat and get leaner, in an indirect way…
Enjoy!

1 Unique Spice That Beats Abdominal Fat:

Ok, this spice that I’m going to mention is one of the mostoverlooked, but healthiest spices in the world…
You might even call it a "fat burning spice"… in a roundabout way.
And yes, it can actually help you win the battle against abdominal fatif you use it daily…I’ll explain why.
Here are some other benefits of this miracle spice:
*controls blood sugar levels*helps maintain insulin sensitivity*a very powerful antioxidant*may have antibacterial and antifungal properties*and dozens of other benefits
So what is this miracle spice?
Well… it’s good old tasty Cinnamon!
Although cinnamon does not directly increase fat burning (such as byincreasing metabolic rate, etc), it CAN actually help you to burn offabdominal fat and get leaner through an indirect link.
Here’s how…
Although cinnamon has dozens of health benefits, the main benefit thatwill help you to get leaner is through it’s strong effect oncontrolling blood sugar levels in your body.
In a study published in 2003 in the medical journal Diabetes Care,groups were split into people taking 1, 3, or 6 grams of cinnamon perday in capsule form (the equivalent of approx 1/4th to 1 teaspoon ofcinnamon).
The results of the study showed that all 3 amounts of cinnamon reducedfasting blood glucose levels by 18-29% after 40 days.
Cinnamon can also increase insulin sensitivity, which essentiallymeans that it is helping your body to control blood sugar whilesimultaneously allowing your body to produce less insulin.
As you know, chronically high insulin levels can make your body packon the blubber.
How to harness this to lose more fat…
One possible way to benefit from cinnamon to lose more fat is to usecinnamon daily in your meals when you can, such as in yogurt orcottage cheese, in smoothies, oatmeal, or anything else you can thinkof where it would go well.
Also, you could use a cinnamon capsule before each of your meals.
This could help to control blood sugar and insulin response from yourmeals and thereby control your appetite and cravings throughout theday… hence, helping you to lose body fat more effectively over time.
So now you can see that not only is cinnamon a powerful antioxidantthat can help you stay youthful longer, it can also help you tocontrol blood sugar and get a leaner body!
Note: please make sure to consult your doctor before adding any newfoods or spices to your nutrition plan if you are taking any medications or have food allergies.

Brundage Boot camp whey protien is good for your heart

2010-08-02T08:16:00.000-07:00

We are learning that whey protein should be a part of our healthy eating tips for many different reasons.
Today’s reason has to do with your heart.A recent study conducted in Australia looked at overweight men and women that were placed on a 12 week diet of whey protein isolate.
What they found was that the participants following the healthy tip of eating whey protein isolate reduced several heart disease risk factors.
Some of those risk factors that were reduced were fasting triglycerides, lower insulin levels and lower LDL (bad) cholesterol. This was compared to subjects who ingested casein protein or neither protein.
What they also found was that whey protein as part of their healthy eating guidelines reduced systolic and diastolic blood pressure as well as decreased artery stiffness.
This is just one of many benefits of including whey protein isolate in your healthy diet plans.

Don't put off feeling great one more second

Come to my eugene bootcamp gym.

Drink your whey!

Eating healthy does not cost more.

2010-08-01T20:25:00.000-07:00

One of the biggest myths out there is the myth that eating healthy costs too much.
Just the opposite... and I'll prove it to you in three ways.

#1: Cash
Here's some sample figures courtesy of Scott Tousignant's fitness blog...

: 2 medium size sweet potatoes $1 or... small fries from a fast food joint
: 2 red peppers $1 or... a can of pop
: Bowl of oatmeal with fruit & protein powder $2 or... large bag of chips
: 6 Chicken Breasts $10 or... a sub combo from a fast food joint
: 18 eggs $3.50 or... a burger from a fast food joint
: 2 salmon fillets $15 or... large pizza
: Loaded chicken salad (homemade) $3 or... bag of cookies
: Large bag of oatmeal $3.50 or... 4 chocolate bars

Not much of a comparison, it is?

Yet the foods on the left would feed a family of two or more for 4-7days... the foods on the right? 2-3 days if you live through it.

Tips to make the most expensive part of eating healthy -- the cost of quality meats -- go further include...
1. Use tofu fillers in chicken and beef recipes. Even if you hate tofu,you can barely taste the difference when combined properly.
2. Buy your meats in bulk online. You can find less expensive grass-fedbeef and naturally-raised chicken and have it delivered to you if youlive near a large city. If not, check the local farmers.
3. Eat meat only 3-4 times per week and use black beans with rice orinexpensive tuna for your other days. I eat tuna cooked in a skilletwith lots of veggies and some olive oil almost every night and I LOVEthe taste!

#2: Your Health
Do we 'really' need to talk about buy new (usually larger) clothes every year or two? Or about the health care costs associated with being even 20 pounds over your ideal weight, let alone more? How about thetime you miss from work with excessive colds?

Eating healthy and taking care of your body adds years to your life...and for the record, the years eating poorly takes away from your life,on average, costs each American over 80,000 in medical expenses.

Want to add that to your food budget?

#3: The Big Picture
Anyone who has been fit knows the joy it brings... the freedom you feel from wearing whatever you want... the productivity you see from increased energy... the pace at which you move during the day.
Not only are these gifts priceless, but they are also massive cash-savers. Your productivity alone can add thousands to your bottom line each year, well off-setting any costs associated with eating quality food.

The Bottom Line...
Like any good accountant would suggest, you need to look at your ROI (return on in.vest.ment) if nothing else.

What does in.vest.ing in a better body, greater health, and vibrant energy do for your life? How can that actually translate into more income AND less expense?

You will be surprised.
Remember:Don't Quit.

Brundage bOOT CAMP WHEY SUMMER IDEA GYM EUGENE

2010-07-23T11:06:00.000-07:00

First, take a handful of frozen or fresh cherries: approximately 1/2 a cup (or whatever berry or fruit you happen to have on hand)- 1-6oz. container of Greek Yogurt (your flavor of choice)- 1 scoop of brundage boot campVanilla wheyProtein Powder- 1 handful of chopped peaches: approximately 1/2 a cup
Reserve a few chunks of the fruit on the side
Blend the yogurt, bbc Protein Powder, and rest of the fruit till smooth.
Next, drop the reserved fruit into whatever popsicle containers you have (I used the plastic kind you buy at the grocery store for $1)
Pour the yogurt mixture in over the fruit, and freeze till solid.

Nutrient Breakdown:
Calories: 238Protein: 28 gramsCarbs: 33 gramsFat: 0 grams

eugene bootcamp and complete nutrition eugene says you can.

2010-07-22T18:11:00.001-07:00

uld rain winning Lotto tickets. The day wishes become reality, fat loss will become quick and easy. Right now, effort is involved.
I know what you’re thinking. The fat burner ads, the tummy trimming devices, and the happy smiling people dancing away fat on videos promise it’s easy, as do the diet centers, the drug companies, and sellers of cellulite cream. Years ago, a man I very much respect paid me a compliment I found both accurate and valuable. He said, “Matt doesn’t tell people what they want to hear, he tells them what they NEED to hear.” If you want to lose fat, you NEED to hear this!
You can!You can!You can!
Oh, wait, there’s also part B.
It’s up to you to exercise and eat right.
I know, I know, that sounds so cliché, but the problem in the past has been, nobody really told you what exercise and eat right means if fat loss is the goal. That’s about to change. In my Boot Camps I share an exercise and nutrition scheme that has proven to serve as the Ultimate Fat Loss and progress strategy.
Let’s get to Boot Camp and start progressing.

Complete nutrition of Eugene will take care of 4 weeks of your eugene bootcamp if you become one of their human billboards

Chose any option to get you to my bootcamps but just chose. I will take care of the rest from there.
Your dreams await!!!

Eugene bootcamp gym want you to move more

2010-07-18T17:17:00.000-07:00

20 Ways to Move

The purpose of this article is to give some practical ideas on “little” things you can do every day to move more. Think about this for a moment. If a 150 lbs. man took 150 more steps everyday at the age of 20, he would be 20 lbs. lighter at the age of 40. Let me explain; a man weighing 150 lbs. will burn about 10 calories by taking 150 steps. If he changed nothing about his day, other than he burned 10 more calories, at the end of the year he would have burned an extra 3650 calories. (10 calories X 365 days in a year) Since there are 3500 calories in a pound of fat, he would lose a pound of fat per year. At age 40 (20 years later) he would be 20 pounds lighter. The only challenge with this idea is a nasty little survival mechanism we all have called “homeostasis.” Homeostasis is responsible for making sure we always maintain an energy balance. In our experiment above homeostasis would kick in and make the man eat an extra 10 calories a day to balance out at the end of the day. This is also why so many people notice that when they begin an exercise program the first thing they really notice is that they seem to be hungry more often than before. The good news is, we can train our bodies to respond to homeostasis in a different way. Our body will respond to whatever we do on a consistent basis. If we sit around a lot of the day, our body will respond to that by keeping our energy levels low and our hunger at a lower level. The problem is we have a tendency to eat sometimes when we are not even hungry. Over time, this will lead to weight gain. On the other hand, if we add several different forms of movement into our daily routines, our bodies will respond to that as well. It is important to be aware of what we are eating because our body will adapt to whatever we give it. If we burn 2500 calories a day but only consume 2000 our body will try to fight it by making us hungry. I know this may come as a shock but if you don’t feed your body those other 500 calories, you will not die. In fact medical doctors commonly cite a typical person can live 4 to 6 weeks with no food. You will obviously be very uncomfortable the longer you go without food but you will not die because you have not eaten since lunch time. I will warn you, when you first begin to try to lose weight, no matter what mode you use, there will some discomfort just because you are changing a learned routine. However, the longer you stay consistent the easier it gets. Below is a list of simple things you can do to add a little more movement in your daily routine. Keep in mind it is very important to document what you are eating. If you are used to eating 2000 calories a day and you increase your activity, that 2000 calories will no longer satisfy you. BE AWARE OF HOMEOSTASIS. You will see what I mean as you begin.20 ways to move

1. Take the stairs instead of the elevator- very common and everyone knows this but I need 20 things.

2. Do not fight and wait for the closest space at the grocery store or gym- I have worked in gyms for 12 years and it blows my mind when someone complains that they had to park in the back of the parking lot to get to the gym. Then they get on a treadmill for 45 minutes. I understand if you have several small children or live in an unsafe area, but otherwise it is just movement.

3. Play/wrestle with your kids- look at that; get in shape and be a better parent. Killing two birds with one stone is always good.4. Clean your house- If you have a bodybug you can see exactly how many calories you are burning minute by minute. I have found myself cleaning the kitchen cabinets at 11:00 at night because we needed to burn another 57 calories before midnight.

5. Go for a walk- 150 steps is good for 10 calories. A walk around the block is even more and it helps build lasting memories for the family.

6. Wash dishes by hand rather than in the dishwasher- this also goes for washing the car by hand rather than going to the car wash.

7. Do yard work.

8. Sit on the edge of the couch while watching TV- It makes a big difference over time.

9. Throw out the desk chair- If work will allow it, replace your desk chair with a stability ball. You will have to build up the endurance but when you get up to a full 8 hour day on a stability ball you can burn an extra 100 calories.

10. Sleep one hour less- If you sleep one hour less, it will not kill you and it will give you one more hour of physical activity. This obviously does not apply to anyone who is getting less than 6 hours of sleep.

11. Adjust the rear view mirror- Get in your car and sit up straight and tall. Then adjust your rear view mirror so you can see. The next time you look in the rear view mirror and cannot see do not grab it and pull it down. Use it as a reminder to sit up straight and maintain your spinal alignment as good as you can in a car. Burning calories and reducing low back pain; very good.

12. Practice Core Stability in everything you do- Right now, sit up straight and take a deep breath. You will notice that when you take a deep breath it expands your rib cage. Hold your rib cage up but continue to breathe. It is similar to how people have to stand in the military. Now slightly draw in your belly button like you are trying to make it touch your spine. DO NOT SUCK IN YOUR STOMACH. Just do a slight “drawing in” movement and hold it. You are now utilizing more muscles in your core and thus burning more calories than when you were sitting in your slouched position that most of us prefer.

13. Enlist in BRUNDAGE BOOTCAMPS- If you want to really learn how to motivate yourself to do the right thing and surround yourself with a peer group that completely understands what you need then this is what you need.

14. Join the gym- Right now I am cross promoteing with gold's gym.

15. DO cardio while you watch TV- This can include doing exercises you learned from BRUNDAGE BOOTCAMPS at home or doing cardio on one our treadmills that are equipped with a 17 inch TV. There is nothing wrong with TV, just find ways to move more while you enjoy it.

16. Get involved with a training program- Whether it is online training, group training, or one on one training, you will be getting involved in a system of motivation, follow up, and accountability that will make you set time aside each day just to move.

17. Walk or ride a bike to work- with gas prices as they are riding a bike to work can be a very practical way to get in shape and save money for a lot of people. I know it is not realistic for everyone but it is for several people.

18. Teach your own “boot Camp” at home to your family- The first time I did this my friend commented that the kids were not really trying at that they did not put forth a full effort. I said, “I don’t care, they burned more calories doing this than sitting on the couch playing video games.” Remember, the idea here is not to engage in marathon-like intensity, we are just looking to burn some extra calories throughout the day.

19. Have a yard sale- The actions involved in going through old stuff and preparing a yard sale always add up to a lot of movement.

20. Sit up straight- goes along with number 11. The next time you are in a meeting or just sitting around, sit up straight. You will burn more calories and it will actually help you stay awake in those boring board meeting.Have some fun with this and if you come up with some more fun ways to move, email me so I can add them to this list. Eventually we can get this up to 100 ways to move.