The True Secret Behind Fitness Success, Goal Setting

Hello again to you. I was sitting around the other day as my mind was running full length sprints. For those that know me they know that my mind is always coming up with how to better a process or create a new one. The art of Goal setting is no stranger to the method behind my madness.

I always question why it takes some longer to achieve their fitness and health goals in comparison to others. They key is that they already saw in their mind that they had achieved their goal. Goal setting is an age old art to any of the most accomplished achievers in any field. Like a house, to build a strong and sturdy exterior you must have a strong foundation.

At Dream Body Boot Camps we get our members started off by going our exclusive forum and filling out what their short - term and long - term goals are. If you need a refresher course on what short - term and long - term goals are then here you go. Short - term goals are those in which you plan for the next 3 months. Long - term goals are a whole different beast in which you plan out for a year or longer. This is a prerequisite for any sound fitness program.


Though goal setting is an all fine and dandy starting point, there are some other key important factors behind achieving your true success. Since we are based out of Orlando, Florida I think this story about Walt Elias Disney would be most appropriate.

Walt was on his death bed dying of lung cancer in 1966 and concurrently plans for EPCOT (Experimental Prototype City of Tomorrow), had come close to finalization. Roy, his brother, came into the room and said, “Walt, the plans for EPCOT are done and boy are they beautiful”. Walt stopped Roy and said “I already know”. Roy asked Walt, “How do you know?” Walt responded with “because I have already seen it”.

I relayed this story over to you because dreams do come true once you restate them as goals. Walt believed in a process that is very powerful, the process of visualization. You can write out as many goals as you want but until you see them as truth and reality then your goals are just words on paper. Here is the process that now you should take for true success with goal setting and stick with it, it works!

Step 1: Sit down where you ‘regoing to be most relaxed. I have a lake behind my home so I wake up early in the morning and just sit out on the picnic table there. Bring a pad and pencil/pen with you.

Step 2: Write down at the top of the pad. This Is Me Now. Then give some space and put down the titles, Ultimate goal, Long-term goals, and Short-term goals. Leave some space between each title so you can put 3-5 goals.

Step 3: Write out goals for each title just to get something out on paper.

Step 4: Now take those same goals and re-write them in a positive, present tense. Here is an example:
I weigh less now which decreases my cholesterol.

Step 5: Take that same positive, present tense goal and add some numbers and a deadline to it. Being specific makes things realistic. Example: I am 15 lbs lighter with healthy cholesterol for my test on September 1, 2009. Do this for all your goals.

Step 6: After writing each goal repeat it back to yourself but close your eyes and visualize you already being there. Open up your eyes and take notice to how you feel. Make a side note of that feeling.

Step 7: Post these goals up on your wall next to your mirror. Since you must use the bathroom at home, look over your goals day and night. Visualize yourself having it already.

I can give you a double money back guarantee that this will help you reach your goals that much quicker and have true success. Try it in any area you feel you need help with. It’s all about getting your mind to work with your body.

When Does All the Excuses Stop, The Internal Chatter Shut Off, and The Real Manifestation Begin?

My buddy and fellow instructor, Nelson, and I had just finished up class the other morning at Dream Body Boot Camps and while walking out to my car we started talking about some of the commonalities that we find among why people truthfully aren’t achieving their results. He told me about his childhood to young adult stages being surrounded by a family always choosing replacement activities instead of doing something focused more towards their fitness and how even today excuses still dominate over any fitness ventures. We discussed further that today’s society just chooses to make excuses for why they are not able to make a healthy lifestyle change.

Numerous people get involved or try to get involved in a fitness and health regimen and seriously set themselves up for failure. I have seen throughout my several years within the fitness industry how people just don’t follow the given information and state it was because they are too busy. The truth of our reality is that we live in a fast paced world that continually requires us to move from point A to point B so that we can put money in our bank accounts. I also know that everyone has a family with a spouse and the likelihood of children but that is a given.


How does true success begin? Shut the internal chatter off. Fitness and health is about a lifestyle transformation. This is not about a quick fix just to look good in your bathing suit for only beach season but rather to look good and feel even better every day of the year. You are always going to be busy and that will never change until you retire or let’s face it, die. When you start involving all the new nutritional advice, cardiovascular advice, and workout advice into your already busy lifestyle it should be structured to actually safe you time.


The fitness industry understands where you come from and understands you need to maximize your average day. Stop fighting against your future results and against us and actually do what proper advice is given to you to save time as well as money. The saying is true, We are our worst enemy. Do yourself a favor and become your best friend.

Holistic Fitness and Boot Camps, what in Holy Chakra is this all about?

I was sitting in a meeting the other day with my business partners Samantha and Nelson and realized that we are not just your normal fitness boot camp. We discussed long and hard and had a few disagreements along the way but ultimately came down to this agreement, we operate holistically. Don’t let the word scare you.

Holistic, according to the Merriam- Webster dictionary states this, relating to or concerned with wholes or with complete systems rather than with the analysis of, treatment of, or dissection into parts.

Though we would like to say we are able to magically give every one of our clients their Dream Bodies within a few months that is not always the case. We are about progressively creating a complete lifestyle change that extends outside our group bootcamp workouts.


Throughout the several months of business in which we have conducted our boot camps we have literally redefined what health is truly about for our clients. Several have come back with smiles on their faces because they have gotten off of strong doses of medicines or after taken physical examinations the numbers have astounded their doctors. One of our clients after making serious lifestyle changes and sticking to her exercise program has lost almost 90lbs. instead of making the choice of gastric bypass to lose weight.

The true health begins with how the human body works on the inside and then undeniably manifests itself on the outside. Our new angle is to literally work from the inside - out. Dream Body Boot Camps designs its workouts around the premise of continually providing tightening of the muscles. We provide cardio vascular to keep your fat burning going for 48-72 hours after you have done the initial exercise. We even give you a new education in nutrition to stimulate your under-active thyroid into super-drive and foods plans that lead to indisputable success. Yet, without you saying I am willing to make a lifestyle change none of these processes even matter.


All of our success stems from looking inside ourselves and making the decision to discover what kind of health we know we disserve. Dream Body Boot Camps strives to became the innovators on what healthy products we can bring to our clients. We back everything up with research we have gained from our teachers and thus become teachers to our members. A wise Chinese philosopher once said “ When the student is ready, the teacher will appear” . Become a student and let the teacher appear for you.

5 Jumping Exercises that would make even the Easter Bunny Jealous

We have all seen that commercial a million times with the Bunny that bucks like a chicken. If you are one of the few individuals that have been isolated in a dark room for a quite a few years then go to youtube and type in Cadbury Bunny Commercial. Tell me, how does one even get an egg out of a rabbit? Well, anyways, the Easter Bunny would be proud of this multi-joint 5 exercise jumping routine that has a few hidden benefits of its own.





1. Perform Burpees for 30 seconds for tremendous calorie burning

Start in a perfectly erect standing position. Bend at the knees as if you were going into a squat and place your hands on the ground. Thrust your feet back so that your body is in a plank position and then bring feet back to the squatting position. With your hands and feet push body up perfectly erect again and add a jump to the end.

2. Do a little broad jump to gain the true bunny experience

Start off in a deep kneed squat and jump out as far as physically capable without hurting yourself. Upon landing, absorb your body back into the deep kneed squat and repeat.



3. Over head jumping lunges to add in some core stability

This exercise does require a dumbbell or kettlebell to be placed in one hand. You will be starting in an upward fully erect position with Dumbbell or kettlebell raised fully above your head and jump up. As you land you will split legs into a lunge position. After you have completed 10 to 12 reps or 30 seconds, whichever comes first, on one side, switch to the other side and complete same exercise.



4. Speed skaters to really work those buns and thighs

For physical proof that this exercise leads to a sexy gluteus maximus and killer thighs just google pro speed skaters and all your answers are revealed. Use Apollo Anton Ono if you need a specific figure. This exercise requires one to start with knees together and semi-bent. You will push off to either left side or right side with you your anchor leg and then push the alternate side with the opposite anchor leg for 30 seconds to a minute.

5. Jumping rope with cardio intervals to get the blood flowing

This particular exercise requires the use of a speed rope which you can buy pretty much at any store. Begin by starting off at a one minute of a steady pace. After you have reached the one minute mark, speed rope as fast as physically capable for one minute. Once you have hit the two minute mark you will return down to the steadier state and thus repeat the cycle for 15- 20 minutes total.

SO GO GET JUMPING!!

Massages and Foam,Who Ever Thought They Would Ever Mix?

What if I told you that you could get a deep tissue massage without even the touch of a masseuse’s hand? Would you believe me? Well it’s true and with an economy not doing so good I know I am one looking to save on luxuries. Here is the answer to the above mentioned question, the foam roller. I know that some of you may crave the feeling of human touch, but let’s face it, there are a lot of you out there I know who aren’t as comfortable. How is this accomplished you might be asking? There is an organ inside a muscle spindle called the Golgi Tendon and is responsible for sensing the tension change in each muscle. By applying a foam roller against the muscle being worked on you are relaxing this tension which also relaxes the Golgi Tendon Organ.

I know you can get those chair massagers which range in cost anywhere from $30 up to $5,000 but really who has extra cash for that. A foam roller costs only $10 to $20 and gives you so many healthy benefits. You be the judge but I think I rather save the money and get just as much of the treatment. Once you go foam roller I truly believe you will never enlist a masseuse’s services again.

They come in multiple shapes, sizes, and even colors depending on what your goals are. There are also half rollers and full circular rollers. I have to be totally honest though; the foam roller isn’t just used for relieving muscle tension. It is also a major contributor in rehabilitation and core stability. The foam roller is used to provide an unstable atmosphere which in return requires core muscles, a.k.a. stomach and back muscles, creating the strong mid section you have always been wanting.

Sandbag Training, An Innovative Approach to Fitness

You may be wondering, why sandbags? How can they really be used for workouts? Here are some convenient answers to discuss around the dinner table.
Sand bags are a nice and cheap alternative to spending the massive amounts of money you will or already have paid on your local gym membership. With a jobless rate nationally topping 8%, many individuals don’t have the extra cash to fork out for those extra luxuries. Fitness is about being creative and getting a workout in with anything that provides a little extra weight.

The detrimental part of using a sand bag as your resistance bearing instrument is that it can easily be lightened or loaded with the fluctuation of the sand. Now tell me, who can’t afford to go to the nearest beach and pick up a bucket of sand. You will get your cardio just by walking there if a car is not at your disposal or you want to save the gas.

Josh Henkin, the guru of Sandbag training, has developed multiple workouts with the key weight bearing instrument being, you guessed it, the sandbag. Research from individuals such as himself and others among the fitness industry conclude that sand bags are a mode of training that have been around for hundreds of years. They are a great tool to use when providing an unstable environment requiring core muscle groups as the main stabilizers of any movement pattern. Along with working the core muscular structure, you are also helping to strengthen grip strength just by continually holding the bag. They also hit multiple muscle groups at one time shortening up the length of your workout yet increasing overall maximal performance.

Here is a sample workout you can do to hit all major muscle in a minimal amount of time courtesy of Dream Body Boot Camps. Reminder: These are compound movement patterns. You can do more dynamic patterns to provide variance in your workout if you wish to.

Squats to Press: Legs start shoulder distance apart with sandbag resting on shoulders in front of body. Go down into squat, as you return to starting position you will go straight into a shoulder press.

Lunge and Curl: Step one foot first a fair distance in front and bend both legs at 90degree angle. Follow that by doing a bicep curl in your lunge position. The Sandbag will presumably be in front of body with arms in a fully extended position. Push back up to starting position and repeat with alternating leg.

Romanian Dead Lift to a Bent Over Row: Starting position- legs shoulder distance, bend over with slight bend of knee and back straight. Feeling is in back of leg and glutes. Come up to starting position. Go back down again and bend at elbow bringing sandbag into your belly button.

Lying Press to Tricep extension: Lie on your back with sandbag held a shoulder distance and arms bent at chest height. Press bag up and at top phase bend at the elbow into the tricep extension.

You can do each exercise for 10 reps in total or per side when alternating for 3- 4 sets. The whole workout should last no longer than 30 minutes. Keep your breaks short, usually around a minute between sets. If you are looking for new and innovative workouts check out http://www.dreambodybootcamps.com.

Have fun with your inexpensive way to workout.

What Do Desperate Housewives and Dream Body Boot Camps Have in Common?

There is rarely a time that I check out the ladies of Wisteria Lane but this particular episode caught my attention. As we well know, fitness boot camps are becoming the new “in” thing to do. Though largely picked up by the female crowd, it still makes its mark as a smart choice when wanting to get into shape.

If you haven't seen the episode here is a brief summary. Eva Longoria Parker’s character Gabby decides she wants to get into shape to keep the never-ending attention of her husband, Carlos. She is willing to be put to the ultimate challenge and partakes in a Military Style fitness boot camp and soon begins to regret her decision.

I, for one, can tell you that it was comical and brings more publicity to what has become the future of fitness and personal fitness training. To break the stereotype, true fitness boot camps are not about the yelling and demeaning fashion of instruction, they are about getting that Dream Body.

Here’s the Clip from You tube of the show, enjoy....

Now after taking a look at that wouldn’t you say Dream Body Boot Camps has a lot warming feeling or wouldn't you like to join our campers and find out. For those that have attended classes can tell you that fitness boot camps are about a social atmosphere where you are inspired to achieve your goals. The instructors encourage you to hit those “few more” reps and nothing more. You might see a hundred crunches occur on and off during a workout but it would never be continually. The fame of fitness boot camps are hitting the mainstream and getting the attention they so rightly disserve. Once you get away from the stereotypes any publicity is good publicity. If you already a part of a boot camp then more congrats to you but if you haven’t found true results then boot camp is definitely something to look into. Don’t be the last to be part of the best fitness program known today.