Summer Slim Down Winners

2012 Summer Down Winners

 

Carrie Doom 1st – Wins $100 Cash

Carrie, set a goal to lose 8 pounds and she lost 11 pounds (7% drop in total body weight)! She also lowered her body fat by 2% , BMI by 2 and dropped 3.5 inches during the Summer Slim Down Challenge. Even with her busy travel schedule Carrie met her goal of exercising five times a week. Probably the biggest challenge she has recently overcome is eating right, which has really paid off for her in a big way.

Congrats Carrie!

Sylvia Duran 2nd – Wins $50 Cash

Even though the evening boot camp meets only four days per week Sylvia, hit her goal of exercising six times a week most weeks by making it to Friday morning workouts and exercising on her own. During the challenge she lost 9 pounds, and dropped her BMI and bodyfat numbers as well as lost inches all around.

Congrats Sylvia!

Barbie Collins 3rd – Wins $25 Cash

Barbie, has overcome some struggles and setbacks and still managed to lost 6 pounds. She made a major change in the way she eats and even slipped in several double workouts! She’s always the first one in the building and usually the last to leave. She lost over 8 inches on her waist, hips and thighs which is amazing.

Well done Barbie!

Honorable Mention

Sarah Manley Wins $15 Regal Gift Card

Even though Sarah missed her goal of exercising five days per week, she never makes an excuse and worked harder during the last few weeks than I’ve ever seen her work. She managed to lose another 6 pounds after already losing 18 pounds in the previous few months. She took her BMI and Body fat to new lows as well as all her measurements!

I’m super proud of you Sarah!


Kaymen Carter Wins $15 Regal Gift Card

Kaymen, has consistently been dropping his body fat, while building muscle ever since he began boot camp. During the Summer Slime Down contest he made his biggest improvements to date losing another three pounds and lowering all his numbers, but also became the first boot camper to conquer the rope climb, by getting in some extra upper body work after class.

That’s dedication. Way to go Ninja Warrior!

… and a big Thank U to all who participated.

Next up the 100 Day Fitness Challenge! It all begins September 22nd.

Posted in Boot Camp by Tony. No Comments

Weight Loss Simplified

I’ve asked myself many times, “Why are so many people struggling with weight loss?”

… and after working with hundreds of clients, the conclusion I keep coming up with is that there are some people don’t know what to do, and they need to raise there hands and ask for help, because help is there.

But the MAJORITY of people already do know what to do. I mean there’s magazines, the internet, friends who’ve lost weight, personal trainers, T.V. shows about losing weight… you name it.

I think there is TOO MUCH information on what to do.

Unless you are highly motivated, hire a coach or personal trainer, you have an overload of information. Information overload can lead to INACTION and more FRUSTRATION.

The solution isn’t to do everything you hear or read about. It is TO DO SOMETHING and gradually add more to what you were doing yesterday.

The motto needs to be “Slow and Steady Wins the Race”.

Watch this video to see what I mean

… and remember you didn’t gain it all in a week or two so don’t expect to lose it that fast, either.

Focus adding one positive habit like drinking more water or eating more lean protein.

Doing this is less stressful and easier to maintain than trying to remove all the negative habits like eating fast food, and drinking high calorie beverages. The negative habits will weed themselves out automatically when you simply focus on adding the positive habits to your new lifestyle.

Do one habit at a time and stay at it until you are consistently doing it 90% of the time. This may take 3 to 4 weeks and then it will become automatic. Drag this out over 12 months and you have 12 – 15 new habits that work together to produce big results!

Slow and Steady is way easier to implement and stick to than the latest diet fad. I’ve seen people lose 50 pounds and more in a year just by exercising and adding in one habit a month.

Here’s some habits to get you started with the first 5 months. Start with the easier one for you first. You want it to be so easy it doesn’t feel like you’re going out of your way to do it.

WARNING: Don’t get too ambitious and try to do 2, 3 or 4 habits all at once. The more new habits you try to implement at once the higher your chance of failure.

Habit 1: Eat Slowly and stop at 80% full


Habit 2: Eat Protein dense foods with each meal

Habit 3: Eat Vegetables with each meal

Habit 4: For Fat Loss, eat a majority of other carbohydrates after exercise


Habit 5: Eat Healthy Fats Daily

After 12 months you will have 12 new habits and they will all add up in a big way.

See how Lorraine succeeded by going slow and steady.

Let me know how I can help, and be on the look out for the 100 Day Fitness Challenge. Online training coming soon.

Lorraine Workout Quest Member Spotlight

Hey Tony back here with another member spotlight. This time we’ll be talking to Lorraine, who has made an amazing transformation in her lifestyle. She shares some powerful lessons and tips. Read her success story right here.



Q: Before boot camp how long had you struggled with your weight?

I have struggled with my weight since I was twelve years old.

Q: When did you realize it was time to do something about your weight?

I Always knew I needed to do something about my weight, I have been going up and down for the past five years. My vital statistics have always been good until last year when I was informed that my cholesterol was rising, I don’t like taking drugs, so I had to do something, and my sister told me about how much fun she was having at boot camp and I was seeing her slim down.

Q: Why was it so important for you to make a change when you did?

I have it in my head that only old people have high cholesterol and I am not ready to be old yet.

Q: What changes did you make in your diet / exercise routine?
Besides getting back into a regular exercise routine at Workout Quest, I started eating smaller portions, limiting my liquid calories and drinking more water.

Q: How is your energy level now compared to before you began boot camp?
Before Workout Quest I had no problem sitting around all day doing nothing, I can’t do that anymore. I don’t know if this is good, but I can get threw the day on less sleep.

Q: You lost over 20 pounds since you started boot camp. How much have you lost so far, and what’s your secret to successful weight loss?
I think I have lost at least 30 pounds since I started coming to WorkoutQuest. Besides the weight loss I enjoy the fact that I am stronger, faster and have more endurance than when I started.

Q: Many people find it difficult to consistently eat healthy and exercise for long periods of time. What keeps you so motivated month after month?
Believe it or not I am a picky eater, for example I don’t like purple food, yet the food I do eat I love. I have learned in boot camp that it is a waste of time to work hard in boot camp every day then eat wack meals the rest of the day, you are running in circles and when you run in circles you never get anywhere.

From past experience I know that better health and fitness is three fold: proper eating, exercise and attitude (if you think you can’t do it then you can’t do it). What keeps me motivated is seeing results, rather it’s my own results or my classmates results. It is a warm feeling seeing the success of others in Workout Quest.

Since I have been attending I have not seen anyone that was serious not improve, as The Man (Tony Woods) so eloquently put it, stop looking at the number on the scale and look in the mirror. I would add to to that how do ya feel. Last motivation that keeps me coming to Workout Quest is maybe I will eventually start to like jumping jacks, I would rather do inch warms than stupid jumping jacks.

My classmates are terrific, they wont let anyone fail and they make everyone feel at home no matter what your fitness level and Coach Tony is very motivational he is there to help and you just have to take advantage of his knowledge, if you don’t know ask. Coach is tough, and respectful with a stopwatch that doesn’t know how to keep the right time.


Q: What keeps you from going back to those old habits?

What keeps me going back to my old habits is seeing results and knowing that what I was doing before was not getting me the results that I wanted. I have not reached my goals yet, so in ten years this question could be answered better.

Q: To reach success you always have to sacrifice something. What other sacrifices have you made to find success in your weight loss journey?
The biggest sacrifice I have made in my weight loss journey is sleep, I haven’t totally given up sweets but I have limited the amount of sweets I do eat. Another sacrifice I have made is I now eat less bread, I love bread so much I could eat a bread sandwich. i couldn’t eat a meal without having some type of bread.

Q: Are the sacrifices and all the hard work worth the results you’re getting?
The sacrifices and hard work are getting me the results I want, boot camp is more fun than hard work.

Q: What piece of advice would you give someone who says they want to lose weight?

The advice I would give someone who says they want to loose weight is start and be patient, remembering that you didn’t gain the weight in a day or a week so don’t expect to loose the weight in a day or a week.

Well done Lorraine! I really appreciate you for sharing your story so far and inspiring everyone who reads this blog. YOU are leading by example. Thanks again.

Please Click the LIKE button to share with your Facebook Friends 🙂

Member Spotlight: Marina – Boot Camp in North Las Vegas


In just under four months Marina has made a big lifestyle change and it has really paid off for her.

She has lost 23 pounds, dropped 7% body fat and lowered her BMI 4 points at Workout Quest. Not only that but she went from doing 28 pushups on her knees in 60 seconds to doing 40 pushups on her toes in a minute!

I wish I could show you a before and after of Marina, because she’s come a long way and it shows, but she keeps telling me, “Tony, I don’t take pictures”. lol.

Anyway, I asked her some questions about her fitness journey and here’s what she had to say…

Q: When did you realize it was time to do something about your fitness?
WHEN WORKING OUT BY MY SELF WASN’T WORKING FOR ME ANYMORE..

Q: Why was it so important for you to make a change when you did?
I WAS GIVING UP! FELT LIKE EVERYTHING I WAS TRYING WAS JUST ANOTHER DEAD END

Q: What changes did you make in the way you eat?
LEARNED HOW TO EAT SMALLER PORTIONS, ,MOST IMPORTANT EAT BREAKFAST & TAKING MY VITAMINS

Q: How is your energy level now compared to before you began boot camp?
MORE ENERGY NOT AS TIRED AS I USE TO BE

Q: You lost over 23 pounds and improved all over since you started boot camp. What’s your secret?
Not giving up! I wanted this change so bad my secret is no secret just feeling better helps me stay focus on my “secret to success”

Q: What keeps you so motivated month after month?
Not returning to old habits

Q: What keeps you from going back to those old habits?
Being over weight

Q: Success requires sacrifices. What sacrifices have you made to achieve success in your fitness journey?

Everything I enjoyed about food! Learning self-control

Q: Are the sacrifices and all the hard work worth the results you’re getting?
Yes… no doubt!!!!

Q: What advice do you have for those that want to achieve similar results?
Stick with it… don’t give up just because you think you can’t do it! If you really want this change “go for it”

Thanks Marina, the zoo crew is so proud of you!

 

… By the way, when I told Marina she had lost over 20 pounds she had no idea, because she never looks at the scale. I think that is a big part of her sanity too. Don’t focus on the scale… show up to Boot Camp and work hard, EVERY DAY!

 

If you like this, please click the LIKE button below to Share with your friends on Facebook.

Sarah Loses 18 pounds at Workout Quest

Today I’m going to share a recent success story from one of my outstanding clients at Workout Quest who does whatever it takes to succeed.

In less than twelve weeks Sarah has made a complete turn around in. She went from a follower who brought little intensity and an excuse or to boot camp on a daily basis to a leader who dedicated herself to pushing past her comfort zone and gradually made a few small changes in the way she ate and it’s no surprise it’s paying off for here big time.

I asked Sarah to share with you what keeps her going strong day after day on fitness and fat loss journey.

If this inspires you please click the LIKE button above.

Q: When did you realize it was time to do something about your weight/heath?

I had lost some weight after my divorce but had hit a wall. I was starting to gain the weight I was not willing to lose the progress I had worked so hard for.

Q: Why was it so important for you to make a change when you did?

Honestly, I had gotten lazy!! Laid off from my job had brought me to a low point.

Sarah Before

Q: What changes did you make in your diet / exercise routine?

I started eating less processes foods and smaller portions. Doing Bootcamp which includes cardio and strength training instead of just running.


Q: How is your energy level now compared to before you began boot camp?

I can do so much more – and I have a desire to do more. Like hiking and playing sports with my kids, running around at the park. I used to just sit and watch (sometimes still do lol)

Q: In 12 weeks you lost over 18 pounds and 8 inches off your waist, hips and thighs since you started boot camp. What’s your secret to successful weight loss?

Having a support system!! Having someone there to hold me accountable is great, but the important part is how they do it. I benefited greatly from the positive reinforcement that I got even when I would slip up. I also saw that all the hard work was paying off…SLOWLY at first. I started working a little harder and really paying attention at home to what I put in my body.

Sarah After


Q: Many people find it difficult to consistently eat healthy and exercise for long periods of time. What keeps you so motivated month after month?

I feel great!!! I can look at myself in the mirror and say “WOW, your lookin good”! When I eat healthy and exercise every day, my day goes better. My energy is up and I find that even on the down days I can be more positive with my attitude.


Q: What keeps you from going back to those old habits?

Joy!! My self-esteem is better, I like taking pictures with me in them, I can go on roller coasters and not worry about not fitting!! Life is easier, less stress, more energy. I also see my sister and dad struggling everyday with diabetes due to weight and it is painful. Life is not meant to be lived in sadness.

Q: To reach success you always have to sacrifice something. What other sacrifices have you made to find success in your weight loss journey?

I changed my priorities to put my health first. I get up early and go to bed early – going out in the evenings is limited. Cooking sometimes varies when I have something my kids are not into yet.

Q: Are the sacrifices and all the hard work worth the results you’re getting?

Defiantly! I don’t always see it – I look at me all the time, then someone says “Hey there skinny” or someone I have not seen in a while raves about how great I look.

Q: What piece of advice would you give someone who says they want to lose weight?

Get rid of your expectation of time and get rid of the scale!! It takes time for muscles to develop and strengthen especially when they have not been used in a while. It’s not a short term change either.. it’s a change of life!

Sarah thanks so much for taking the time to share your success with us. We’re all proud of you!


Don’t forget to click the LIKE button to share with your friends on Facebook

Green Tea for Weight Loss

If you’re looking to lose weight green tea can help. It’s not a magic bullet, but by making a simple switch from high calorie beverages to calorie free beverages such as green tea you can eliminate many calories in your diet leading to weight loss.

It’s all about diet and exercise, but who says diet has to been complex. Simplify it by making several easy switches such as this:

Old Habit: Drinking soda, juice, high calorie coffee drinks and alcoholic beverages
New Habit: Drinking calorie free beverages such as water and green tea.

Check out how easy it is to make calorie free green tea

This one habit can easily save you 100-400 or more calories per day leading to some pretty big weight loss over time.

Note: make your own calorie free green tea is usually better than store bought drinks that replace sugar with an artificial sweetener.

Green Smoothie by North Vegas Fitness Trainer


If you’re like most people you can benefit from getting more veggies in your diet. After all adding a cup of spinach only adds 2 calories which makes it a very nutrient dense food, meaning lots of nutritious vitamins and hardly any calories. On top of that it helps keep you full and is loaded with lots of cancer fighting anti-oxidants.

At boot camp I’ve been sharing my green smoothie recipe and I thought I’d take a few minutes to make a video to show how to make it just in case you haven’t tried it yet.

This is just one way I get my kids to eat their veggies. Try it out and let me know what you think

…and if you are looking for more smoothie recipes check out these here.

North Las Vegas Personal Trainer Shares Overeating and Weight Gain Prevention Tips


If you are struggling to lose weight you need to Be real with yourself.

… I’m talking nutrition here. Don’t make the mistake so many people make, thinking you can eat high calorie foods just because you workout. For example let’s say you need 1500 calories a day for fat loss and you are excellent all week, eating lots of lean proteins, fresh veggies with each meal, a good amount of healthy fats, and you limit your starches.

Then on the weekend you go out to go dinner out to dinner Friday, hit a movie and have a few drinks on Saturday and go out to Lunch on Sunday. After all you’ve been good all week and deserve it right?

Did you know many restaurants serve meals upwards of 1500 calories… in one meal!

Don’t believe me check this out…
*One bread stick at Olive Garden is 150 calories
*Garden Fresh Salad with dressing equals 290 calories
*Braised beef & Tortellini is 1020 calories
*Berry Sangria 230 calories

So let’s say you had two bread sticks, with your salad, ate about 2/3rds of your entree and had one drink…. and you even skipped dessert because you were good.

You totaled 1493 calories!

You can see how easy things add up, before you know it you’ve had an extra 1000 calories on Friday, Saturday and Sunday… 3000 extra calories for the week!

Doesn’t sound too bad right? Wrong! Let’s do some simple math.

1500 calories a day for weight loss is 10,500 for the week.

the 3000 calories you added over the weekend bring your weekly total up to 13,500. Divide that by 7 days and you are now averaging 1928 calories per day!

Even with exercise it’s going to be very hard, if not impossible to lose weight when you are taking in an extra 428 calories per day on average.

The Bottom Line
Have a plan in advance. I’m not saying don’t eat out, I am saying as good as you are making healthy choices you need to identify the times when you may be over eating and prepare for them. Is it when you are stressed, is it late nights, or is it the weekends like the example above?

Stress Fix
Find another way to reduce your stress rather than eating? Go for a walk, listen to music, write in an journal, hit a heavy bag. Don’t rely on food as your medicine.

Late Night Fix
Snack throughout the day on fruits and veggies so you’re not starving when you get home. Then have healthy meals prepared in advance, so you can just heat them and eat.

Weekend Fix
Decide before you go out that you will eat only 1/2 of your meal (ask for a to go bag when your meal arrives), drink only water, skip bread sticks or chips and opt for a side of steamed veggies instead. You will get full on a high nutrient dense meal faster and take in less calories as a result.

Be good,

Tony

Whey Protien Powder Recipes


At boot camp several clients have been asking what is a good protein powder and where they can get it, so I thought share my favorite Whey Protein powder. These have no artificial sweeteners or fillers, which are one of the reasons I prefer these over many mainstream powders like EAS or Met-RX.

My favorite is Prograde, It has 24g of protein per serving, keeps you full longer, and mixes great and is sweetened with Stevia. Click the link above for more on Prograde protein powder.

You can also find others great brands of protein powder at Trader Joe’s or Whole Foods. Make sure it isn’t sweetened with aspartame, sucralose, or acesulfame K.

Protein powder can taste great on it’s own anytime of the day. However, if your taste buds want something with a little more flavor try the recipes below. The added carbs from fruits are best utilized by your body for post-workout recovery, so save these for after your workout.


Banana Kiwi Smoothie

1/2 scoop Vanilla whey protein
1/2 cup greek yogurt
1/2 cup water
1 banana
1 kiwi
5 ice cubes
(blend)

Island Smoothie
1 scoop Vanilla Whey protein powder
1.5 cup water
1 frozen banana
1/2 cup pineapple chunks
5 frozen strawberries
1 teaspoon pure cocoa powder
(blend)

Blueberry Smoothie
1 scoop Whey protein
1/2 cup greek yogurt
1 cup frozen blueberries
pinch of stevia (optional)
1 cup water
5 ice cubes
(blend)

I like to add 1-2 cups of greens like fresh or frozen spinach or kale to any of these for added veggies and it barely alters the flavor and adds very few additional calories.

Enjoy

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Posted in Fat Loss Nutrition by Tony. No Comments

6 Week Summer Slim Down

Rules of the 6 Week Summer Slim Down Contest

The 6 Week Summer Slim Down Contest runs from Monday, July 10th to Monday, Aug 20th, 2012. The final day to enter if you want to complete a full 6 week Slim Down is Monday, July 10th.

To be eligible for Prizes you must:
1. Register at Boot Camp
– Current members – $10 entry fee.
– Non-member – $119 entry fee, which includes the cost of boot camp and the entry fee.

2. You must provide “Before and After” photos via email or turn them in directly to Tony. Photos will be taken on day 1 and the final day if you cannot take your own.
– All final pictures and documents for the 6 Week Summer Slim Down Contest must be received before Midnight, August 22nd.

All Before and After photos must include a frontal shot from your knee up to the top of your head. You can wear a swim suit, exercise clothes or whatever you feel comfortable in for your photo.

3. In addition to providing Before & After photos, each contestant must write a brief 100-250 word essay on their before and after success story. This can brought in to Tony or emailed to him. This can simply be done by answering five or more questions about your six weeks provided by Tony.

To view samples of proper before and after photos and short essay
, visit this link

4. You must also be present for both Fitness Assessments (you can schedule a makeup day during the week of the assessment only).

It is highly recommended – for your success – you write out 6 weeks goals, keep a food journal and make it to at least 3 training sessions per week as this will dramatically increase your chances of losing fat and reaching your goals.

The 6 Week Summer Slim Down Contest will be judged by Tony Wood and voting may be opened to all current boot camp members.

By entering this Contest, each contestant consents to the use of his/her name, and/or photograph in any publicity carried out by the Workout Quest and its advertising and promotional agencies without further notice or compensation.

Three Prizes will be awarded to the best overall transformations. This includes a combinations of weight loss, body fat loss, total inches loss, and physical fitness improvements.

1st place: $100 cash
2nd place: $50 cash
3rd place: $25 cash

All entries become the property of Workout Quest and will not be returned.

To register contact Tony at 702-882-4021

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