The History of Brazilian Jiu Jitsu

At BOOTCAMP 619 we are interested in all ways to get in shape. Since the Brazilian Jiu Jitsu school moved in next door, I have been inspired by their dedication to fitness and athleticism and Brazilian Jiu Jitsu has peaked my interested.

There are conflicting stories about the origins of Brazilian Jiu Jitsu, but the International Brazilian Jiu Jitsu Federation says that the original sport of Jiu Jitsu can be traced back to India where it was practiced by Buddhist monks as a martial art of self-defense where one did not need to rely on strength or weapons. With the spread of Buddhism, it finally arrived in Japan and gained popularity.

By the end of the 19th century, Jiu Jitsu masters were taking their art across the globe. Esai Maeda arrived in Brazil in 1915 where he met Gastao Gracie and his family who took an interest in his skills. The eldest son of Gracie, Carlos, began training with Maeda and at 19 years old began traveling to teach and fight. In 1925 he settled permanently in Rio de Janeiro and opened his first school. Gracie and his family began adapting his fighting skills and combing them with a strict dietary plan to gain strength.

Gracie’s techniques became so unique that Brazilian Jiu Jitsu took on its own form, independent of the original Japanese version. Gracie founded the Brazilian National Confederation for Jiu Jitsu and contributed to the growth of the sport by holding some of the first organized competitions.

9 Focal Points of Nutrition by Dianna Barrantes

9 Focal Points of Nutrition

Dianna Barrantes

Vitamins – Nutrients for the body that are not directly produced by the body. Some vitamins can be manufactured and created into a pill for the purposes of intake; however, real absorption of key vitamins can only truly happen through diet. Vitamins aid in the process of metabolic functions. Humans need thirteen vitamins to sustain a healthy existence. Four are fat-soluble (A,D,E, and K), while nine are water-soluble (C, the B-complex vitamins: thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid). Daily intakes of fat soluble vitamins are not necessary versus water-soluble vitamins that are regularly eliminated via excretion.

Minerals – Minerals are classified into two groups: 1) major minerals, which include, calcium, phosphorus, magnesium, sodium, potassium and chloride versus 2) minor minerals, which are not thought to be essential to life. Excess amounts of minerals is useless to the body and potentially can be life threatening. These inorganic compounds help regulate body functions, aid in growth and maintenance of body tissues, and act as catalysis in the release of energy.

Essential Fatty Acids – Are monounsaturated fats, which come in two forms, omega-3 fatty acids and omega-6 fatty acids, in the form of fish and nut oils. The omega-3s have shown to improve arterial and brain function. Versus transfat that contain hydrogenatated vegetable oil. It’s the worst kind of fat and will stunt weight-loss efforts. Transfats were originally designed to make candle wax. This byproduct can extend the shelf life of all foods. Super disgusting!!!! The strongest predictor of weight management success and health is learning which fats to include versus banish from diet.

Antioxidants - Antioxidants block the process of oxidation by neutralizing free radicals. In doing so, the antioxidants themselves become oxidized. That is why there is a constant need to replenish our antioxidant resources. The effectiveness of any given antioxidant in the body depends on which free radical is involved, how and where it is generated, and where the target of damage is. Thus, while in one particular system an antioxidant may protect against free radicals, in other systems it could have no effect at all. Bottom line, avoid smoking, excess drinking, pollution, and severe stress. Antioxidants are thought to work as an anti-swelling agent and key to reversing ill effects of our environment on our bodies.

Probiotics – Are man made and not necessary for our survival; however, growing research appears to indicate that it may help with various ailments and promote good health. The most common form for probiotics are dairy products and probiotic fortified foods. The term "probiotics" was first introduced in 1953 by Kollath (see Hamilton-Miller et al. 2003). Contrasting antibiotics, probiotics were defined as microbially derived factors that stimulate the growth of other microorganisms. Wikipedia

Phytochemicals - Phytochemicals are non-nutritive plant chemicals that have protective or disease preventive properties. There are more than thousand known phytochemicals. It is well-known that plant produce these chemicals to protect itself but recent research demonstrate that they can protect humans against diseases. Some of the well-known phytochemicals are lycopene in tomatoes, isoflavones in soy and flavanoids in fruits. They are not essential nutrients and are not required by the human body for sustaining life. Foods containing phytochemicals are already part of our daily diet. In fact, most foods contain phytochemicals except for some refined foods such as sugar or alcohol. Some foods, such as whole grains, vegetables, beans, fruits and herbs, contain many phytochemicals. The easiest way to get more phytochemicals is to eat more fruit (blueberries, cranberries, cherries, apple,...) and vegetables (cauliflower, cabbage, carrots, broccoli,...). It is recommended take daily at least 5 to 9 servings of fruits or vegetable. Fruits and vegetables are also rich in minerals, vitamins and fiber and low in saturated fat.

Fiber – The more fiber is found within food the better in terms of how your body will use up the energy in the food and process any sugar found in it. There are two types of fiber – soluble and insoluble. All fibers are indigestible, however, soluble fiber absorbs water and changes form versus insoluble fiber which primarily keeps it’s form. Eating fiber has many benefits for your health. The consumption of soluble fiber has been shown to protect you from developing heart disease by reducing your cholesterol levels. The consumption of insoluble fiber reduces your risk of developing constipation, colitis, colon cancer, and hemorrhoids. Wikipedia

We should aim for 30 grams of fiber daily but try and eat the bulk of the fiber in the morning. According to Dr. Oz, Fiber and protein in the morning helps curb craving and promote weight loss.

Lean Sources of Protein - Protein can help you shed those unwanted pounds and keep your belly full. But it's important to eat the right amount and the right kind of protein to get the health benefits. Protein is the most abundant organic compound in the body. The body needs to take protein for the growth and repair of body tissue. Proteins are also needed for the formation of parts of blood, enzymes, some hormones, and cell membranes. In addition, proteins play an important role in regulating the acid-base quality of body fluids, which is particularly important during intense exercise.

The following is a comprehensive list obtained via WEBMD http://www.webmd.com/fitness-exercise/guide/good-protein-sources

Fish & Seafood

Seafood is one of the best sources of protein because it's usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.

White-Meat Poultry

Stick to the white meat of poultry for excellent, lean protein. Dark meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.

Milk, Cheese Yogurt

Not only are dairy foods excellent sources of protein but they also contain valuable calcium. Choose skim or low fat dairy to keep bones and teeth strong, prevent osteoporosis and enhance weight loss.

Eggs

Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.

Beans

One-half cup of beans contains as much protein as 3 ounces of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Pork Tenderloin

This great and versatile white meat is 31% leaner than 20 years ago.

Soy

Twenty five grams of soy protein daily can help lower cholesterol and reduce the risk of heart disease. Combine soy protein foods like tofu with a healthy low fat diet.

Lean Beef

Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron and vitamin B12.

Protein on the Go

Grab a meal replacement drink, cereal bar or energy bar. Check the label to be sure the product contains at least 6 grams of protein, and is low in sugar and fat.

Low Glycemic Carbohydrates - Refers to the impact that food has on blood glucose levels. Blood glucose levels refer to the Glucose (sugars) that comes from carbohydrate foods. It is the main source of energy used by the body. Some foods have a higher content of glucose. Studies have indicated that there appears to be relationship between weight gain and high glucose diets. In general, natural non-processed foods are most likely lower in the glycemic index versus processed foods with refined sugars.

The following is a comprehensive list obtained via WEBMD http://diabetes.webmd.com/glycemic-index-good-versus-bad-carbs

High glycemic index foods include many carbohydrates such as these:

· White bread

· Pasta

· Rice

· Low-fiber cereals

· Baked goods

Low Glycemic Index Foods Are Healthier Choices

Low glycemic index foods generally have less of an impact on blood glucose levels. People who eat a lot of low glycemic index foods tend to have lower total body fat levels.

Low glycemic index foods include these:

· Fruits

· Vegetables

· Whole and minimally processed grains

· Legumes

Chart to Observe when making food choices:

• Low (good) glycemic index levels: 55 or less
• Medium glycemic index levels: 56–69
• High (bad) glycemic index levels: 70 or higher

Fitness Inspiration: David Weck

San Diegans have a fitness hero right in our own backyard.

Local fitness expert and inventor of the BOSU ball is one of my fitness heroes. David Weck invented the BOSU ball, a blue half-ball on a rigid platform which can be used for a variety of exercises which promote balance and stability.

When the pliable dome is facing down, the rigid side provides support or grip for a number of stability exercises. When the pliable dome is facing up, it can be used for many types of balancing exercises and a stable base. 

The beauty of David’s device is that it can be used by all types of people interested in getting in shape, young and old alike. 

David is one who has always combined his athleticism and interest in sports with studies of the human body. He describes himself as a “voracious reader” and an “anatomy and physiology geek.” Needless to say, he not just brawn, but brains too!

David is a great fitness inspiration. He demonstrates that fitness is not only about weights, diets and muscles, but also about practicality. His ideas and philosophies promote a high level of fitness that can be achieved and maintained at any age because it is based in functionality. Fitness is not just about strength and aesthetics, but also about flexibility, range of movement and comfort in the body. He continues to broaden his studies through Eastern arts such as traditional Chinese medicine and Tai Chi Chuan. 

Look into the theories of David Weck, our local fitness inspiration. Come in toBOOTCAMP 619 and see how we utilize some of his great fitness tools too!

Fitness Inspiration: Jack LaLanne

At BOOTCAMP 619, I often tell people that if it’s man-made, don’t eat it. That is an idea I borrow from the greatest fitness guru of all time, Jack LaLanne. Known as “The Godfather of Fitness,” LaLanne was not only a successful bodybuilder and television personality, but also a nutrition expert and accomplished chiropractor. These are all things which were unheard of in his day.

Jack LaLanne was born in 1914 in San Francisco. He often tells people that as a child her was addicted to sugar and junk foods. After learning about the affects of good nutrition on the body back in the 1930’s, he opened his own health spa in Oakland. He designed the world’s first leg extension machine and Smith Machin, which are now standards in the modern fitness industry. By the 1980’s he had over 200 heath clubs which were eventually bought by Bally Total Fitness.

The Jack LaLanne Show is the longest running fitness how in history, beginning as a local show and eventually ending up in syndication. LaLanne has also published numerous books and appeared in many films. Throughout his fitness career, he has performed countless daring acts, such as swimming channels while handcuffed or pulling boats weighing tons – some of these even later in life.

Jack LaLanne was born in 1914 and still continues to workout for hours every day. He is a model of fitness that we can all follow. He has demonstrated at 95 years old that fitness and even weight training are not just for the young, but are an important part of life at any age!

Come in to BOOTCAMP 619 to see how you can begin your life-long fitness journey today!

Fitness Inspiration: Paul Anderson

There are many inspirational stories in the history of fitness. Over the next few issues, I would like to introduce our readers to some people who have made historical changes in this arena.

Though we may not all be able to affect others on the same scale, these are people who can inspire determination in us when we are feeling discouraged or have hit a plateau.

Paul Anderson has been known as the strongest man in the world – but his beginning aspirations were not so large. He began training as a teenager to compete on his small town Georgia football team. He wanted to increase his size and strength to perform as a first-team blocking back.

Though it sounds like the dream of a lot of teenage boys, that determination eventually took him even further. Anderson received a football scholarship and attended university for a year. It was then that he met Bob Peoples, a trainer who worked with him on squat training and introduced him to bodybuilding.

By 1955, Anderson won USA National Amateur Athletic Union Weightlifting Championship and went on to compete in the Soviet Union at the height of the Cold War. Though the audience was doubtful of this ability, Anderson proceeded to break two world records. Anderson continued his success and was listed in the Guinness Book of World Records as well as Famous First Facts for lifting the greatest weight ever raised by a human being.

Anderson eventually retired and began a home for troubled and homeless young men. In 1977 he received the Golden Plate Award, given by the American Academy of Achievement to those who have made great accomplishments.

Anderson’s accomplishments go beyond fitness. They demonstrate to us that commitment and determination can change a smaller, personal goal into a greater one.

At BOOTCAMP 619, we believe that each person should start with a commitment to themselves and find the path to their greater goal.

OCTOBER 24TH RUN in preparation for THE CARLSBAD HALF MARATHON

John THE PITBULL Testimonial

At Bootcamp619 i lost 20 lbs and improved my overall health. Chris keith introduced me to nutritional ideas and exercise techniques that i didn't even know existed. He also gave me the motivation and inspiration to achive my goals, when other times i had given up. Now i feel more healthy and confident than i ever have.

How the Focal Points of Nutrition Help Your Fat Burning Diet

Phytochemicals

Many sources or phytochemicals are excellent plant foods that add bulk to your diet without additional calories. They will help you feel satiated and lean at the same time.

There are over 1,000 phytochemicals which are known. As part of a healthy diet, these power foods can act as anti-oxidants, fight bacteria, and stimulate enzymes which reduce some hormones, such as estrogen, which make one more prone to cancer. By incorporating more fruits and vegetables, particularly green, leafy ones, you can ensure getting more phytochemicals in your diet.

Lean Proteins

Lean proteins slow the movement of food from the stomach to the intestines. Aside from being lower in calories, this also creates a residual benefit of a longer, fuller feeling. Feeling more satiated means that you are less-likely to indulge in snacks, the downfall of many diets. In addition, lean proteins do not cause severe blood sugar spikes which can drain one’s energy after eating. The body also uses more energy to digest these lean proteins, as opposed to carbohydrates, which will aid in fat-burning. It is recommended to consume about 0.8 grams of lean protein per kilogram (2.2 lbs) daily.

Vitamins

There are two categories of vitamins: fat soluble vitamins and water-soluble vitamins. Any excess of water-soluble vitamins, such as vitamin C, can be flushed from the body through the kidneys (with the exception of vitamins B12 and B6). However, fat-soluble vitamins are not readily excreted from the body in excess.

Along with phytochemicals, plant vitamin sources usually add bulk to the diet without additional calories. They also provide you with a healthy immune system which is vital to keep energy up.

Low Glycemic Carbohydrates

When you eat your carbs, it is imperative to choose wisely. The focus should be on low-glycemic index carbs. Carbohydrates provide fuel for the body that it needs not only for physical activity, but also proper organ function. Low glycemic carbs are those that burn more slowly in the body and have less of a boost to blood sugar. These carbs are generally whole, not processed, such as whole wheat products, like pasta and breads, oatmeal and sweet potatoes. Their less desirable counterparts, like white pasta and breads, cream of wheat and white potatoes, will cause a spike to blood sugar and make fat-burning more difficult.

Antioxidants

Antioxidants are the nutrients in our foods that can prevent and repair cell damage. They act as healthy “scavengers” of many of the bad things going on in our bodies.

Oxidative damage can results in such health problems as heart disease, muscular degeneration, diabetes and some cancers.

Colorful foods such as carrots, squash, tomatoes, broccoli, spinach and berries, as well as whole grains, are rich in antioxidants. The link between immune system boosting and antioxidants may be a key factor in their ability to ward off cancer and infection.

They will help the body recover and be ready for the next fat burning workout.

Minerals

There are two categories of minerals that are necessary in every diet: “Major minerals” and “Trace Minerals.” As one may guess, the difference is in necessary quantities. Major minerals should be consumed in quantities equal to or greater then 100mg.

These are minerals such as calcium, phosphorus, potassium, sulfur, sodium, chloride, magnesium and iron. Trace minerals should be consumed in quantities less than 100 mg. Manganese, copper, and iodide are some of these. Minerals help in the breakdown of glucose, fatty acids and amino acids into carbon dioxide, water and “energy.”

They can also help build up glucose, fats, fatty acids and amino acids into glycogen, fats and proteins and lead to muscle building.

Fiber

There are a number of different categories of fiber. Fiber from whole grains is referred to as cereal fiber. Soluble fiber dissolves in water. Insoluble fiber does not dissolve in water. These different types of fiber are important because they react different ways in the body and can have effects on the risk of developing certain diseases.

Heart disease, diverticular disease and constipation are all diseases linked to a lack of good fiber in the diet. One should consume at least 20 grams of fiber a day and the best sources are whole grains, fresh fruits and vegetables, legumes and nuts.

Dietary fiber will also help digest the protein essential to a lean body.

Probiotics

These friendly microorganisms maintain the balance between good and bad bacteria to keep a healthy digestive system. Aside from the many foods on the market today that are enhanced with probiotics, they can be found naturally in yogurt. They are found in other products made of fermented and unfermented milk, as well as miso, tempeh, some juices and soy beverages. Many believe these can help in the avoidance of bowel and digestive problems and illness, as well as tooth decay and stomach and skin infections.

A healthy digestive system is key to processing all the nutrients necessary for your workout, as well as keep your system clean of many cancer causing debris.

Essential Fatty Acids

Most of the fats you eat should be polyunsaturated (PUFA) or monounsaturated (MUFA) fats.

These fatty acids are necessary for health and are known as “essential fatty acids.” MUFA’s and PUFA’s are found in fish, nuts and vegetable oils and do not raise our LDL cholesterol.

They are also a major source of Vitamin E in our diet. Found in nuts (almonds and walnuts), vegetable oils, eggs and dark green vegetables, this fat soluble vitamin aids in blood cholesterol reduction, blood flow to the heart, capillary wall strengthening, age retardation and anti-oxidation.

Healthy fats such as olive oil and nuts (in moderation) will keep your energy higher even when consuming less carbs.

For more information on health, nutrition and fitness, come by BOOTCAMP 619 anytime!

Carlos S. Testimonial

BootCamp 619 really helped me to change my lifestyle. I lost over 15 pounds in 2 months. Waking up at 5:30 in the morning for the intense workouts really got me going for the rest of the day. It felt good to push yourself harder than you thought possible, and realize you could do it. Chris Keith's positive energy is contagious and really motivates you to keep moving forward. The food log also made a big difference, because it forces you to see what you are putting in your body. Chris taught me to make better, healthy choices, but still enjoy what I am eating. I can honestly say I feel better than I have in a long time, and still have a ways to go. Thanks Chris.

Cardio vs. Resistance Training: What is Better for Fat Burning?

There are a variety of ways to burn fat. It is commonly believed that intense cardiovascular exercise is the only way to burn fat and that resistance training, such as weight lifting, is only for building muscle mass. The two are not mutually exclusive.

An active resistance training schedule and strength training will increase muscle mass, which leads to more fat loss and a stronger, leaner body; cardiovascular exercise is also important.

A good cardio workout can increase endurance, lung capacity, blood flow to the brain and burn fat. Running, jogging, swimming, cycling, rowing and other types of cardio are important to do on a regular basis and when you are traveling or can’t get into the gym.

For fat-loss, plan to spend at least 30 minutes each day on your cardio workout. Your exercise regime should consist of a warm-up, workout, and cool-down period. For example, warm up on the stair climber for 5 minutes. Increase your speed to a slow jog for 20 minutes and end your cardio workout with another a fast-paced, 5-minute climb.

As you become more fit, make sure increase the time and intensity of your cardiovascular workout. Once you reach an appropriate fitness level, bump up the level and do your cardio workout for up to an hour. Gym machines can be a great way to keep yourself in check if you are not sure what to do or you lack the discipline to push yourself. You can use the levels and timer to make sure you are getting a significant workout.

Some prefer other, less repetitive forms of exercise, such as outdoor jogging, sprinting or swimming, because they get bored on a gym machine. These are all great options – just make sure you have the proper drive to challenge yourself. Another benefit of these types of functional exercises can be the unexpected challenges (such as terrain) that you won’t encounter on a machine. Mix it up and you will be even more successful!

However, as beneficial as cardiovascular exercise is in fat burning, one cannot discount the benefits of weight training in your fat burning plan. The more muscle one has, the more fat they can burn even while at rest! In addition, more muscle tone creates definition, a visible success of exercise.

Seeing your body become more firm is often a motivator for continuing to work out even harder. In addition, the muscle you gain will provide you with strength and energy that will not only benefit you in your cardio workouts, but also in your daily life.

At BOOTCAMP 619, we provide a workout with a healthy mix of cardiovascular and resistance training to ensure balance. You will not only get fit and enjoy the group classes, but learn the skills to keep yourself at your top fitness potential.

Hilda C. Testimonial

Thanks BOOTCAMP619 & Chris Keith!!! So far I've lost 15 lbs. Whoop-whoop!!!

The Holidays are here and avoiding the weight gain can be done best by following these tips.

First start by doing your workouts in the morning. If you normally workout in the evening switch to the am. Most of your evenings will be booked with holiday parties that will more than likely make you miss your workout. Fat burning is done best in the morning anyway when your natural Testosterone and Human Growth Hormone levels are at their highest. This allows your body to be efficient at preserving muscle while burning fat. It is normal to burn a little muscle up while losing body fat but not preferred. To help preserve muscle while burning fat you should up your essential fatty acids and antioxidants this will be very helpful in forming and protecting healthy muscle cells. Remember the more muscle you have the more calories you burn daily. The morning workout will help detour excessive holiday alcohol consumption in most cases. Working out with a holiday party hangover sucks and I wouldn’t even recommend it to someone that I didn’t like. Before the morning workout try not to eat. Wait until after to take in your generous portion of protein. Eggs and Whey Protein Powder are the two preferred fat burning foods for your post workout meal during the holidays. The focus should always be on protein during the day because during the holidays carbs happen and they happen a lot more when we are going to holiday parties that usually go on in the evening all throughout the week. Remember when combining your substrates that fat and protein do well together and so do carbs and protein but fat and carbs are a very bad combo I call it the recipe for disaster. Gravy on potatoes, potatoes au gratin, and pecan pie a la mode, are prime examples of this terrible food combo. Our metabolism naturally slows down during the fall and winter months and when we eat the traditional holiday foods

Most of the people I come across take the all or nothing approach during the holiday season. If eating, drinking, and being merry is what you like to do during the holidays I suggest committing to 30 workouts in 30 days this will help you to create a habit for the new year and also help to create the momentum needed for having a killer physique during the summer months. If you miss a day make it up by doing two workouts in one day. This is an approach used by people who are professional athletes at some points during their periodization cycle. Many fitness models, figure and bodybuilding competitors also take the two and sometimes three a day approach. Train to win it works.

We all know that finding parking during the holidays at the local malls can get ridiculous so get your shopping done early this will allow more time for you to spend exercising. If you are single and getting totally depressed about being alone over the holidays try to think about all the money your saving it has been helping me tremendously. Oh, and avoid getting fired at your company party from drinking too much and telling your boss what you really think of him or her. You are definitely going to need your job to pay for your personal trainer in the new year if you are a total mess during this holiday season.

Core Values: Part Three, High Level Values to Success

In the last posting, we talked about the foundations of the Pyramid of Success. Industriousness and Enthusiasm, the cornerstones, held together by Friendship, Cooperation and Loyalty.


With these core values as the base, one can reach a higher level of success.


Self-Control: Practice good judgment and keep your emotions under control. No matter what the task, if our emotions take over, we are not going to be able to maintain discipline.


Alertness: Abraham Lincoln had said that he never met a person he didn’t learn something from. By keeping your eyes and mind open, you can learn much through observation.


Initiative: This is having the courage to make decisions and take action. If we allow the fear of failure to rule our actions, we will never have success.


Intentness: Persistence and tenacity are aspects of the concept of “Intentness.” It is the ability to avoid the temptation and distraction that may lead us off our path.


Condition: This concept embodies all types of fitness; physical, mental and moral. Rest, diet, exercise and drills are concepts that can be applied not just to our exercise routine, but every aspect of our lives.


Skill: To live up to our best potential, we require knowledge of and the ability to properly and quickly execute the fundamentals of any task we aspire to achieve. Be prepared to cover every detail. Though people may be naturally given certain potentials, there is no limit to live up to them.


Team Spirit: A team spirit embodies an eagerness and consideration for others and potentially make personal sacrifices for the good of all. Maintaining this attitude will benefit you one day when you are in need.


Poise: This is not as complex as one may think. Poise could be considered just “being yourself.” It depends on two other building blocks, Self-Control and Confidence. We can be poised by being industrious, friendly, loyal, cooperative and unafraid to fail.


Confidence: When we are prepared, we know we have to tools to handle most of the unknown. It is solid respect without fear. It is believing in yourself without being self-centered, intimidated or naïve. All these building blocks will lead to true success.


Competitive Greatness: This is the ability to deliver our best anytime our best is needed. Having competitive greatness does not always mean that you are in the number one spot. It is learning to rise to every occasion, give our best effort and make those around us better as we do it.


These core values are a key part of my philosophy of BOOTCAMP 619. Our group is a hard-working team which strives for the improvement of all our members. Come by any time to see for yourself.

Cara T. Testimonial

"I have fallen in love with BOOTCAMP 619. It has pushed me to take care of my body. I was so happy with my results (10 lb's in 4 weeks, and a stronger, healthier body) that I talked my fiance into doing the program with me. He lost 9 lb's in 2 weeks. We are now both loyal and committed to BOOTCAMP 619 ."

-Cara T.

Core Values: Part Two, The Foundations

In the last posting, we talked about the importance of core values in not only our daily lives but also in our commitment to our health and fitness. As I mentioned, one cannot really enjoy the quality of their career or relationships without having a long, healthy life.


Therefore, a strong set of core values with not only give us a successful life, but, though this commitment to our healthy, the key to enjoy it. One of UCLA’s greatest coaches, John Wooden, gave his players the Pyramid of Success to help them consider their core values.


Industriousness: There are two aspect of this core value, Hard Work and Planning. Hard work will also pay off in success. When we are younger, we may think that we want to be better than all the competition. As we get older, this can often mature to the idea that we want to be the best that we can be. In sports and fitness, as well just about everything in life, we may have to accept that there are certain physical limitations to being “the best” but there are never limits to being the best that we can be. However, you cannot really be industrious without proper planning. No matter how hard you work, if you haven’t planned it out, you could end up being inefficient.


Enthusiasm: If we consider our work drudgery we will not be truly successful, no matter how much effort we put into it. Peaks and valleys in our enthusiasm should also be avoided. Quiet enthusiasm will gain the respect of others.


Friendship: We can accomplish so much more when we work together. Coach Wooden believed that friendship is doing for others as they do for us. Friends help each other, not use each other.


Cooperation: Cooperation is working with others for the benefit of all. If our actions don’t benefit everyone, including ourselves, then we are not truly cooperating. Working as a team makes us all stronger.


Loyalty: Loyalty is knowing that those we are working with will help us out when we hit a tight spot. It will give us the confidence to try something more challenging without fear of failure.


These five values make up the foundation of the Pyramid of Success. They provide a strong base to the higher level values with move one toward accomplishment. BOOTCAMP 619 promotes these ideas in our fitness plans. Check out the next posting for more on Coach Wooden’s highest levels of success.

Ari R. Testimonial

BOOTCAMP 619 is THE BEST full body workout out there. Every day is a
challenge and that is what I love about it. The positive energy and
dedication of both Chris Keith and my fellow bootcampers is what keeps me coming back for more. I enjoy being around people that are serious and dedicated to health and fitness. Since starting BOOTCAMP 619 myeating habits have definitely improved, I have lost weight, gained strength and confidence. I even participate in the MRCD Boot Camp Challenge and thanks to Chris team BOOTCAMP 619 placed FIRST!!!

Juan Carlos Testimonial

With BootCamp 619 I have learned to push myself harder than I thought I could. I feel fit, energized, and in control of my own health. Training with Chris I have learned to make changes to my lifestyle to enjoy good healthy food, keep active, and feel stronger.

Juan Carlos

Kevin G. Testimonial

When I started, I could not run a half mile before stopping and being completely out of breath. After the first month I lost 18 pounds. Four months later I ran the MCRD BOOTCAMP CHALLENGE in 37 minutes.

Thanks for everything CK

Kevin Graham

Core Values, Part One

One of the greatest coaches in UCLA history, John Wooden, outlined a game plan of core values that could lead to success not only in the game, but in our lives.

He stated that success is peace of mind which is a direct result of self-satisfaction in knowing you did your best to become the best that you are capable of becoming.An excellent set of core values in valuable in all aspects of your life.

You may ask yourself why a fitness trainer would be talking about core values. These may seem like concepts that are more related to your career or relationships.

Though that is true, your core values are also a key part in making a commitment to your mind and body. With strong core values you are able to make a sincere commitment to anything you do. As we all know, your health and fitness is not only a serious commitment but also key to a long, happy life.

No matter how successful your career and relationships may be, they will not be as fulfilling if you do not have the long, healthy life to enjoy them.Coach Wooden designed the Pyramid of Success to outline for his players the building blocks of success, core values.

At the foundation of his pyramid, he placed Industriousness, Enthusiasm, Friendship, Cooperation and Loyalty.

Next, he explained Self-Control, Alertness, Initiative and Intentness.At the next level, he explains Condition, Skill and Team Spirit.

Even higher were Poise and Confidence and at the highest level is Competitive Greatness.

Consider what these core values mean to you. We encounter situations every day which challenge our core values. By having a firm understanding of what they mean to us, we will usually know how to handle any challenge.

In the next posting, we will outline Coach Wooden’s explanation.

These core values are at the heart of BOOTCAMP 619’s philosophy. Come join us!

Vanessa B. Testimonial

Bootcamp 619 changed my life. I feel stronger and more confident. Chris Keith's combination of nutrition guidance, weight training, and cardio program has sculpted my body.

Vanessa B.