Brien Shamp

Who Else Is Ready To Melt Fat, Lose Weight And Get Back Into The Swing Of Things After Summer at the Menlo Park Boot Camp?

Dear Friend,

Summer is over, the kids are back in school and the teachers are teaching. Now is the time for you to get back into shape, so I am bringing the 21 Day Rapid Fat Loss Program to Menlo Fit.

This program is right up your alley if you want a complete program and fast results.

Just imagine how good you will feel when you easily slip back into your favorite “skinny jeans” or wear a sexy swimsuit with total confidence.

Or how great it will be to step out of the shower, look in the mirror and know that you are finally getting BETTER everyday instead of slowly getting worse and worse.

And that’s EXACTLY why I brought back the 21 Day Rapid Fat Loss Program.

Mary lost a significant amount of weight and inches during her 21 day program and then continued the program for several more months to achieve more amazing results.

Here are more details for the 21 Day Rapid Fat Loss Program:

You can take unlimited classes in 21 days at Menlo Fit!

Four classes every morning, Monday — Friday

• 6:00 am — 6:50 am
• 7:00 am — 7:50 am
• 8:00 am — 8:50 am
• 9:00 am — 9:50 am
• SATURDAY FREE CLASS! 7:30 am — 8:30 am

Day 1 starts on your first class- you can start at anytime.

We do have room for 10 more participants (this program is not for current Menlo Fit Clients)

The best part is that the 21 day program is discounted to only $97 and INCLUDES the RESET Program (my nutrition & lifestyle program filled with ton’s of meal ideas, a shopping list, and more).

The only catch is given we already have a number of clients in the program, these remaining spots should sell fast.

So if you’re ready to fit into your skinny jeans again and want to firm and tone your body all while dropping inches and pounds then make sure to register for our 21 Day Rapid Fat Loss Boot Camp (ENDS November 5th). You can start at anytime!

Here’s how to register…

Just sign-up here: 21 Day Rapid Fat Loss Program

By signing up, it will let me know that you want in on the 21 Day Rapid Fat Loss Boot Camp and I’ll get you all dialed and ready to go… Or if you have questions contact me at 650-654-4604 or beshamp@brienshamp.com

Location:

Arrillaga Family Gymnasium

600 Alma Street
Menlo Park, CA 94025

Looking forward to seeing you there!

Brien Shamp

650-654-4604

P.S. I’m sure it will fill up quickly so sign up today and start at the next session.

If you need to talk with me more about the program, contact me at 650-654-4604 or beshamp@brienshamp.com

P.P.S. I Guarantee you’re either 100% satisfied with your new body in 21 days or you don’t pay one single penny.

So you have nothing to lose but those stubborn pounds and inches.

That’s how confident I am about this carefully crafted program.

Here’s the link to secure your spot now: 21 Day Rapid Fat Loss Program

P.P.P.S. An interesting point: 21 days from now you’ll either be a month older and possibly a few pounds heavier, or, you can be 5-10 pounds lighter and 21 days closer to your fitness goal. You decide which one you would rather be 21 days from now. Be sure you make the smart choice and sign-up today: 21 Day Rapid Fat Loss Program

Thank you for reading, hope to hear from you soon!

This recipe makes a perfect flat-abs meal. Fresh greens, grilled peaches and tender salmon make a mouthwatering combination. Enjoy for lunch or dinner.
Servings: 1

Here’s what you need:

• 2 cups mixed greens
• 1/4 cup grilled peaches
• 1 Tablespoon raw blue cheese crumbles
• 1 Tablespoon dried cranberries
• 1 Tablespoon olive oil & raw braggs apple cider vinegar salad dressing
• 7 oz grilled salmon

1. Toss the greens, peaches, blue cheese, and cranberries in a bowl with salad dressing. Top with grilled salmon.

Nutritional Analysis: One serving equals: 365.3 calories, 14.5g fat, 404mg sodium, 15g carbohydrate, 2g fiber, and 39.7g protein.

Avocados and almonds contain monounsaturated fat. This healthy fat has been shown to help target stubborn belly fat and lower your cholesterol levels.

• Use avocado slices in your sandwich instead of mayo.
• Get your healthy fat fix with a handful of almonds.

08/07/2011 – SwimOutlet.com Silicon Valley… – Cupertino, California

08/07/2011 – Central Coast Cancer Challenge – San Luis Obispo, CA

08/14/2011 – Water To Wine Half Marathon &… – Healdsburg, California

08/26/2011 – Santa Barbara Triathlon 2011 – Santa Barbara, California

09/18/2011- Join my Tough Mudder Team at Sqaw Valley – Lake Tahoe, California

10/09/2011 – City to the Sea Half Marathon… – San Luis Obispo, California

Do you have diabetes or high blood pressure?

Did you know that by dropping as little as 5 to 10 percent of your body weight these problems can be greatly alleviated? It is relatively easy to lose weight. The hard part is figuring out how to keep it off.

Just think how great you will feel after losing excess weight and improving your health!

Contact me today to discuss a plan on how to get it off and how to keep it off: PLAN

Hi there,

I often hear stories from people that are afraid to consume eggs, avoiding egg yolks or only consume egg substitutes.

In the past I used to eat egg whites and throw away the yolks almost daily. The media, my nutrition classes at UC Davis, body building magazines and others created my fear of the yolk and for the most part most dietary fats.

As soon as I learned about the benefits of good fats and the value of the egg yolk I got leaner, not fatter. Also, my cholesterol levels remained the same.

Don’t be afraid, the egg yolk is now the good guy. We are now even told to give babies the yolk of an egg as the first solid food to introduce and to avoid the white part for at least a year, given its high allergenic potential.

Take a look at this article from my partners at Prograde: The Truth About Eggs

In Health, Fitness & Vitality,

Brien Shamp BS CSCS CMT CHEK NLC II

Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.SFBayAreaBootCamp.com
www.MenloFit.com
650-654-4604
Please become a Fan on Facebook:  https://www.facebook.com/BrienShampPersonalTraining and https://www.facebook.com/BelmontBootCamp

Please write me a review on YELP for Brien Shamp’s Personal Training, Nutrition & Lifestyle Coaching or SF Bay Area Fit Body Boot Camp

Happy Saturday!

I hope you had a great week and enjoyed the sunshine.

If you are running out of ideas for spicing up your exercise program and need some new challenges, check out this Tabata Workout we did at SF Bay Area Fit Body Boot Camp on 6/22. These 7 total body exercises will give you a fat blasting workout: TABATA

This is a body weight program; however, we did use a Swiss Ball and a TRX. You can get these items and have your own home or travel gym for about $250. You can also do it inside or outside as you see in the Boot Camp Workout Video. More importantly, check out how Coach Mike Salemi moves his hips

We now know that you do not need much equipment to get fit. You certainly do not need a gym full of machines. Back when I owned Optimal Fitness in San Carlos, I purchased ellipticals, treadmills, spinning bikes, strength circuit machines, and more (worth hundreds of thousands of dollars) just like every other health club out there.

I was told that if I bought these machines I could get hundreds of new members because people would basically just pay me monthly to use these machines with the dream of getting into their “ideal shape.” This is a flawed model. The model is great for the gym owner, but not necessarily for you.

Interestingly enough, exercise machines in gyms or health clubs can actually create more havoc on your body than moving your body without machines. Most of these machines are completely unnatural to human movement.

Let’s start with a treadmill. Although great for time efficiency, adverse weather conditions, bad neighborhoods and seniors (balance and stride purposes), I do not find a lot of value in treadmills.

The treadmill has a moving belt that goes backwards, so you do not walk the same way on the machine as you would off the machine. Your posterior side of the body will not have to work as much on a treadmill and you can overload the anterior side of the body. A treadmill is even more unnatural when holding on to the sides of the machine.

When we walk, jog or sprint, there is a natural coordination of the lower body, core and upper body that allows movement. When we hold on to the railings of machines in a braced position (including Stairmasters & Ellipticals), we need to alter the natural pattern and develop new ways of moving. This can lead to new faulty movement patterns, and in time will create an overload on the body causing pain.

The above is an example how gym equipment can create more harm than good. Strength training machines that lock your body in place are another example of unnatural movement. How often in life do you sit down and extend your leg out with weight (leg extension machine)? How about those leg press machines where you lie on your back and press? This may be helpful if you get a flat tire and need to press your car in the air while someone else changes the tire, but most of us have AAA.

These strength circuit machines are good for isolating specific muscles groups and making you look like a body builder, but how does it relate to the Mom who just wants to lose body fat and get more tone? There is very little relationship between fat loss, tone and strength machines.

More than likely, in due time there will be joint pain that results from these machines given the body is forced into unnatural movement patterns and your muscles get tighter and bigger than you wanted.

In the real world, we move in multiple planes and have to complete functional movement patterns while mostly standing like pushing, pulling, squatting, lunging, rotating, bending & lifting. We rarely do the above while sitting or lying. Also, when we stand we burn more calories and that can translate into greater fat & weight loss.

Here is the deal… at the end of the day if you enjoy going to the gym and doing machine training and your joints are fine, you are probably okay and better than approximately 60% of the population that does no structured exercise program at all (even though you could gain better benefits doing something else). However, if you are frustrated with your results and you have been doing the same thing for over 3 months, please try a new training stimulus.

There is a reason why P90X is a multi-million dollar company. The P90X program is a successful and produces results with simple exercise equipment and body weight exercises. This is the same philosophy that I have with my personal training clients and Boot Camps.

Exercise training when done correctly, should not leave you bulky, tight and painful. You should be at your ideal body fat, be able to move in multiple directions without pain and do the things you want in life given you have the strength, balance, endurance and power to succeed.

Here is another Boot Camp Workout from 6/27: Boot Camp Workout. In this program we added a medicine ball for push-ups and a battle rope. The battle rope is my favorite training device. You can get a serious workout in less than 30s. Do the battle rope 4 min a day and you will see amazing benefits in your overall strength. Below is a video of various Battle Rope exercises by the developer John Brookefield:

Please write your comments on the article below.

Have a great weekend.

Brien Shamp BS CSCS CMT CHEK NLC II

Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.SFBayAreaBootCamp.com
www.MenloFit.com

650-654-4604

Please become a Fan on Facebook:  https://www.facebook.com/BrienShampPersonalTraining

and https://www.facebook.com/BelmontBootCamp

Please write me a review on YELP for Brien Shamp’s Personal Training, Nutrition & Lifestyle Coaching or SF Bay Area Fit Body Boot Camp

Ready to grill? Throw some bok choy on the BBQ! Bok choy is packed with vitamins A, C and K, as well as beta carotene. This grilled bok choy has tender stems and crispy leaf edges.
Servings: 6

Here’s what you need…

• 2 lbs bok choy
• 1 Tablespoons olive oil
• 1/4 teaspoon garlic salt
• 1/8 teaspoon paprika
• 1/8 teaspoon black pepper
• 1 teaspoon seasoned salt

1. Preheat grill and lightly oil the grate.
2. In a small bowl combine the oil and seasonings. Mix well.
3. Slice the bottom off the head of bok choy, and wash each stem.
4. Lay bok choy on prepared grill. Brush with the seasoned oil mixture. Cover grill and cook until stems show grill marks, about 4 minutes. Turn the bok choy, brush with more seasoned oil mixture and grill the other side.
5. Transfer to platter and serve.

Nutritional Analysis: One serving equals: 36.5 calories, 2.6g fat, 3g carbohydrate, 1g fiber, and 2g protein.

Are you ready for a new challenge?

Do you need some motivation to take your fitness to the next level?

Are you bored with your current fitness routine?

These were my reasons for committing to Tough Mudder. If you do not know what Tough Mudder is check out the videos here: WHAT IS TOUGH MUDDER?
I was invited to join a team on Saturday, but I figured I would create my own team on Sunday (Sat is full now with 7500 people registered), since I have a community that is primed for this event.Let’s put our training to the test in a real world challenge and work together as a TEAM. Tough Mudder is not a race with a winner and it is not timed. It is about teamwork. I invite all my boot campers, private clients, email friends and others that want to challenge themselves and have some fun to join my team.

The event is in Squaw Valley on September 18th. Here is the course for the event: TOUGH MUDDER COURSE

The Team Name is Shamp and our start time is 10:40 am. You can register here to join the team: TOUGH MUDDER REGISTRATION

Contact me with questions.

Brien

www.BrienShamp.com

650-654-4604

Wild Salmon is a rich source of omega 3 as well as protein. Couple that with a sprouted grain tortilla (can also use a lettuce wrap) and fresh arugula and you’ve got yourself a healthy, balanced meal that’s ready in only 5 minutes.
Servings: 2