Hey there!
Hope you got a great Easter and having some rest from work. Recently, I stumbled upon this Jamie Oliver’s video on how more and more people are dying from food than homicide in the United States. Although he is addressing the people in American, he did mentioned it’s a global issue. I think Australia is very close behind to US. ‘

Seriously, you got watch this Youtube and hear what he says. You will be amazed at things like the milk we’re having is loaded with sugar that it’s as good as having soft drinks.

Hey do leave a comment.

Hey there!

I am very honoured to be on The West Australian newspaper just last Tuesday and explaining and showing the advantages of using the kettlebell to get a solid workout and get in shape. I did not even know about it until someone called up and asked about my services. You can read about the article in this link here: Perth kettlebell training

To learn more about the kettlebell training services that I offer, please go to this link: Perth kettlebell

Talk to you Soon!

TC

Hey everyone!

Hope you have an awesome weekend. This is probably a blog post specifically more for the boot camp girls. I do apologise on the long wait on the T-shirts and logos. I haven’t been lazy just been too busy. Like some of you may know already, I had a super crazy week. I lost 2 boot camp instructors and one of them did not even start. So I have been looking for suitable people to run boot camps for me. And I was in The West Australian in the Mind & Body section on kettlebell training. Just that article alone, got me so many emails and phone calls that I could not handle. It’s crazy. Hope all these explains why there is no blog updates and news on the T-shirts for 2 weeks.

While I was busy, I made an effort to find how what are the singlet options with the company that I am using to print the T-shirts and also I thought of a tagline for the Perth Women Boot Camp.

The singlet options are as followed:

The Perth Women Boot Camp Tagline

With the tagline, I was thinking about having “Get Fit While Having Fun”. Let me know if you have any better tagline ideas. Will be happy to get a few ideas. With the tagline that I came out with, the boot camp logo came out like the one below.

Alright! Let me know what you think. BTW, there will be no boot camp on Labour day which is on the 1st March 2010 and no boot camp as well on any public holidays.

Train Hard with No Excuses

TC

P.S. If anyone knows of anybody who is passionate in fitness and helping people get in shape and make a great boot camp instructor for us, please refer that person to my way. Badly need HELP!

P.S.S. To the winners of the Tom Venuto’s books, your book has arrived. You will be receiving it at the boot camp. However, the autographed book has yet to arrive.

Hi there! I like to thank everyone who either had read and/or leave a comment. Personally, it has not been easy to choose the winner for both Tom personally autographed book and 4-weeks Boot Camp from me. And I’m sure for many of you who had read the comments in the “FREE Book and Boot Camp Giveaway” blog post can understand my position.

Some of the girls even told me at the boot camps during the week that they felt bad after leaving a comment or feel that they should not leave a comment because they felt that some of the entrants in the blog need the book more than they do. Seriously, this is the reason why I left it til today after speaking to my wife over the phone who is still holidaying in Singapore and thinking hard about who should be the winner.

I hope that by announcing the winner today, I would not upset anyone and I hope the entrants would take massive action to change their lives. And I must tell you that I strongly recommend this Tom Venuto’s book. But don’t get it if you’re not going to read it. It would only help if you read it and put it into action. Like I mentioned at the last blog post, you can get it from Fishpond.com.au.

The Great News! I’m Breaking the contest rules…

I’ve decided to fork out my own money and buy Tom’s book for 2 more entrants which I felt deserve to win the book. Like I mentioned before in my last blog, it’s my way to give back to my loyal boot camp members and I want to help them the best I can.

The Overall Winner for Tom Venuto Autographed Book & 4-Weeks Boot Camp is…

Overall Winner is Jodie Spirek

Blog Subscriber Tom Venuto’s Winner Only is Christie Annice

Tom Venuto’s Book Only Winners – Sally Day and Gabby Musk

The reason why I chose to give Sally and Gabby the book…

Sally has been doing the boot camp with us for a year already and she has been there as much as she can to make it work. She did not give any excuses despite her dodgy back sometimes and she has not miss a single boot camp session  this year. In fact, she is pushing harder and always trying the harder workout. Just based on all these, she is a deserving winner of this book.

I’m giving the book to Gabby because she trains damn freaking hard at boot camp and she never let her bad back or swollen ankle stop her from doing workout.

In short, Sally and Gabby are getting the book from me because they train hard and never whinge and just do their best. For that, I am buying them the book and I believe the book will help them make the difference.

Lastly, I like to congratulate the winners and hope that you will be able to share what you learn with your friends and family and finally have a different 2010 in terms of health and fitness. And I will be following up with the winners about the book and come back and share what you can use in this book that can make a difference in your life.

For those who are struggling with the mindset, I cannot recommend enough of this book and work of Tom. You can go to Fishpond.com.au and get the book. Alright, I’m off to buy the extra books for the winners.

Have An Awesome Week Ahead!

TC

P.S. Unannounced bonus for boot camp members who brought their friends in the “Bring-A-Friend” week  and signed up for the boot camp program – Anna from Fremantle Boot Camp get an AU$30 discount off her next sign-up.

P.S.S. Subscribe to this blog and get updates on fitness training tips and future contest such as this by filling up your best email address below.

Hey there!

This is T.C. back on a Sunday arvo writing this blog. Shouldn’t I leave this til tomorrow? After all, it’s a Sunday. Hey, I just can’t wait because I’m super excited about giving you a book written by someone that I learnt a lot from that could change your life. And you’re going to get this book with his autograph on it. He is Tom Venuto and his book titled “The Body Fat Solution” is the America’s Best Seller and was featured in Wall Street Journal and Oprah magazine.

What happened was that I visited his blog 2 weeks ago and left a comment on one of his blog post. In that particular blog post, Tom was giving the books to the people who gave the best reasons why they should win this book. Well, I did not win the book but I left the following comment:

“Hi Tom

I do not need the book as I already had the hardcover book. I like to win it and give it to one of boot camp girls who need it the most.”

Then the next day, I got a personal email from Tom Venuto that he is happy to give this book The Body Fat Solution: 5 Principles for Burning Fat, Building Lean Muscles, Ending Emotional Eating, and Maintaining Your Perfect Weight to one of our Perth Women Boot Camp girls. And I can’t tell ya how happy and excited I am. Having following the work of Tom Venuto, I know this is definitely a valuable resource for anyone who struggled with weight loss.

What is This Book About?

I not only had finished reading this particular book I also had read and learnt a lot on how to help my clients better from reading his hot seller ebook titled “Burn the Fat Feed the Muscle” at least 4-5 years ago. Personally, I can’t say enough good things about his work and I know anyone who is struggling to lose weight and maintain their healthy body weight can benefit from reading his work.

This is unlike other fitness or nutrition books that give you the exercise and nutritional guides on how to lose weight. Instead, this book is about helping you finding the answers and developing the mindset on how you can better stick to your exercise and nutritional regime. In fact, he did not have as much details on exercise and nutrition in this book compared to his ebook.  Personally, I agreed with him that the answer to weight loss and maintaining the perfect weight lies in the mindset. Without the right mindset, you’re probably not going anyway with your current fitness and nutritional program.

How to Win This Book?

This is what you’re going to do…

1) Leave a comment, why you should be selected as a the winner of this book.

Ideas: You could be an emotional eater and never had the motivation to reach your fitness goals. Or, you just want to be better educated in fat loss. You could still win this book even if you’re in shape and you might have a good reason to win this book. Just leave a comment and tell me about it. One comment per entrant please.

(No more than 400 words please. Longer comments aren’t necessary better. Quality counts.)

2) You must be a current member of our Perth Women Boot Camp or Subscriber of this blog.

This Give Away contest is my way to give back to my loyal Perth Women Boot Camp members and blog subscribers. Perth Women Boot Camp members will win the autographed book from Tom and non-boot camp members who are blog subscribers will get the same book from me (but there will be no autographed from Tom). If you like to subscribe to this blog, please subscribe with your best email address at the end of this blog post. Perth Women Boot Camp members and blog subscribers receive few benefits that regular visitors don’t (such as being eligible for contests like this one).

My Personal Give Away BONUS to YOU

I am personally giving away 4-weeks FREE boot camp to the winner of this autographed book The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscles, Ending Emotional Eating, and Maintaining Your Perfect Weight for taking action to win this book. Afterall, you still need the right workout even with the right mindset. That means only Perth Women Boot Camp members stand a chance to get the free boot camp. The 4-weeks FREE boot camp is only available in Perth CBD, Nedlands and Fremantle. So go ahead and leave your comment and start getting in shape.

Contest Rules:

The Prize:

• 1 autographed copy of The Body Fat Solution (paperback) by Tom Venuto. If you like to read the review of this book, go to The Body Fat Solution Book Review. To find out more about Tom Venuto, please visit http://www.thebodyfatsolution.com.
• 4-Weeks Boot Camp from me

Contest Deadline:

3rd Feb 2010, 9pm (this coming Wed)

Choosing the Winner:

One winner from Perth Women Boot Camp will be chosen by me to win the autographed book and one blog subscriber will be chosen to win the non-autographed book given by me.

Eligibility:

You must be 18 years and above. And be either a Perth Women Boot Camp members or blog subscribers.

T C Lee

http://www.perth-women-bootcamp.com.au
http://www.tcpersonaltraining.com

And the winner will be announced very shortly on the next blog!

As a Perth personal trainer, I get asked the question “Why am I not losing weight?” Very often than not, most people thought they’re doing great but in reality it is not so great. If you’re working with a personal trainer, at our boot camp or busting your butts at your own workout and not losing weight, it’s more likely due to nutrition 90% of the time. The following are 5 Reasons you’re not losing weight.

Bad Nutrition

This is usually the #1 reason why most people can’t seen to lose the weight or overcome a plateau. If you still hold the hope that exercise alone is going to help you lose weight, let me tell you that the truth is you can never out train a bad diet. And most people probably DO NOT know how to eat the right food and the right way to lose the weight. Sometimes, cutting back on your food intake and stick to unprocessed natural food is what you need to do. If you’re stuck, be honest with yourself and have a hard look at your nutrition by starting a food journal today.

You’re Drinking Too Much Alcohol

What most people do not realise that alcohol not only gives you the useless calories it actually STOP your body from using the existing fat stores as energy. Put it this way; if your body can’t burn off the existing fat stores then more fats are going to stay in your body.

Let’s do the math. If you have 2 bottles of Toohey everyday which will give you about 300 calories. Multiply that by 365 days and that is going to give you an extra 109 500 calories per year. Based on the theory that 1 pounds of fat is equal to 3 500 calories, you will be gaining 32 lbs (or 14kg) of fat per year. Remember that alcohol not only gives you the extra calories it also stops the body from burning its own fat.

The worse is have alcohol with your meal! The body will have to burn the alcohol off first before it can start burning the food. As a result, you start gaining more fats on your gut.

You’re Not Doing Strength Training

Strength training in the form of weights or body weight exercises is the most underestimated strategy that will help you boost your already sluggish metabolism. It’s quite a common approach even in these days that many people often just do aerobics to burn off as much calories as possible. Man! That’s going to take you a long time.

First, doing aerobics activities help you burn calories only during the workout and second it does not have much of an effect on metabolism post workout. Strength training on the other hand builds lean muscle that directly affects your metabolism and get your body to incinerate fat all day long even while you’re asleep. Look! 1 hour workout can only help you burn so much fat. Strength training get your body to burn fat fast 24/7!

You’re Too Lazy to Push Hard

This is one of the common reason why people are not looking better. If you been to our boot camp in Perth, you will know what a WORKOUT actually is. Well, we’re not some sicko who like to cause pain in people but it’s a fact that the body fat will not move if you don’t work hard enough. We train based on research-proven evidence and what has worked for our boot camp members. Too often, I seen people just been in the gym or just exercise for the sake of exercise. Fast walk and jog ain’t going to cut it!

If you’re not panting hard, sweating and feeling the tension in your muscles, you’re not going to look any better. PERIOD!

You’re Expecting Too Much

If you had watched and going to be watching the Biggest Loser, you know that they dropped like 4-6 kilos a week. That’s not going to happen unless you eat very little, work out 6 hours a day and confined to a area where you get all the necessary support. That’s not realistic. I mean it’s not going to happen in real life.

The number on the scale is not going to mean everything. Look at how you fit into your clothes. You can dropped dress size initially and not lose anything on the scale and that would indicate that your fat is shifting out and replaced by heavier muscles that takes up less space in the body. Let me tell you 3 facts you should know about weight loss.

Fact #1 – Your body tend to lose a lot of weight initially if you are very overweight but weight loss will slow down when you’re at a lighter weight

Fact #2 – Every 1cm³ of fat weighs 0.7g and every 1cm³ of muscle weighs 1.1g. What does this mean? You can look smaller initially when you replaced fat with muscles bit still weigh the same.

Fact #3 – You should aim for 0.5-1kg loss per week as a safe guideline according to research

Alrity! That’s all I have for ya today and I hope you had enjoyed this blog post. Have an awesome day ahead. Hey don’t forget to leave a comment if you have a question or something to say.

TC

Your Boot Camp Guy

P.S. If you’re looking for a workout program that delivers results, go get your 1 week FREE trial at our Perth CDB, Nedlands or Fremantle Boot Camp by registering at the top right hand corner of this blog post.

P.S.S. Stay updated with our latest blog post on weight loss by subscribing to this blog by entering your best email address below.

Hey everyone at the boot camp!

We will be having “Bring-A-Friend” Week on the 1st week of every month until May 2010. The first “Bring-A-Friend” Week this year will be in the week of 1st Feb 2010 and you as current boot camp members can bring a friend for the whole week for free. This applies to all locations in Nedlands, Fremantle and Perth CBD Boot Camp.

So Why Have a “Bring-A -Friend” Week?

I think it’s an awesome way to lose weight and get fit together with a friend. And it’s also a great way to show your friends what you’re raving about and how cool the people are at our boot camp. Honestly, I feel that we have the coolest bunch of people at the boot camps. The workouts have been really fun and people are always encouraging everyone to push a little harder. And that’s how you can get the best results. A lot of support, encouragement, motivation and inspiration.

We Got The Best Boot Camp Program

We believe we offer the best fitness and get lean and toned program and want to give people a chance to try it if they are serious about results. I will be very upfront to say that I will be thrilled if your friends like the workout week and decide to sign up. And I want to make this clear that we have never hard sell anyone and we totally hate that. We’re not hardcore salesmen trying to get you in at all cost. We had people who came and tried and like the boot camp and decided not to sign up due to various reasons. Hey, I’m happy that your friends come hang out with us. Hopefully they really like the workout and spread the good words. That’s all I ask for. There is NO OBLIGATION to sign up.

As you know your friends well, you’re going to know if they’re good fit for us. We don’t want anyone inconsiderate who comes in and complains about workout all the time and distract everyone. We had people like this before unfortunately. And it pisses everyone off. Thank goodness! They’re gone and we haven’t had people like this. And I’m making sure that we don’t have anyone like this for the sake of everybody else who are in for great boot camp workout.

So feel free to bring your mates for the whole of next week. But please do everyone a favour by bringing someone that has the following qualities:

• Must be a Woman (I’m sure you know that already!)
• Must not be WHINGER (It’s actually ok to whinge to yourself )
• Wants a kickass workout (meaning: willing to work hard)
• Friendly (You all know we dislike ANTI-SOCIAL behaviour)

If you’re bringing a friend next week, you can post this blog post in your facebook page by using the cool looking facebook icon at the end of this particular blog.  Get them to download the indemnity form below and complete it before they come.

Just right click the PDF icon below and download into your computer.

Thanks Again and Have an Awesome Week!

P.S. If you’re a friend of our current boot camp members, please feel free to leave any questions you have in the comment section below.

P.S.S. Kristy at Nedlands boot camp has organised a post-workout breakfast for the Nedlands crew this Friday on 28th Jan 2010. Please RSVP on our bootcamp Facebook group.

This is a question that I get asked a lot as a Perth personal trainer. And it’s obvious many people are confused as to what is the ideal weight they should be in. So I thought I write a post on this so you can get a good idea. Common sense tell us that your idea weight would very much depends on your height. As a starting point, it is good to use BMI also known as Body Mass Index to gauge what your idea range of weight should be at the given height you are in.

BMI Does Not Measure Body Fat

Before I show you how to find out what’s your target weight is, let me explain to you what BMI is. Some people thought that it measures body fat percentage. It DOES NOT I must tell you and knowing your body fat percentage is very important as it indicates how much muscle tone you have.  I will cover the body fat part in later post. BMI is a common clinical screening tool used to measure weight relative to height. BMI gives you an indication the range of healthy weight you should be in.

Although BMI is very much criticised for its use in its recommendation for body weight, it is still a very useful screening method for normal population in terms of assessing the health risk according to research. Unless you’re a bodybuilder, BMI is still very much useful to you. Besides, it’s a cheap, fast and convenient way to know what your weight should be around. BTW, just so you know our boot camps do not train ladies to become bodybuilders. We don’t think our ladies want to look like one —————————–>>

How To Get Your BMI?

The good thing about BMI is super simple! All you need is the following:

• Calculator
• Your Height
• Weighing Scale

Once you got your height and your weight, input them into the following formula:

BMI = Your Body Weight/(your height x your height)

For example, you weigh in at 70kg (Your Body Weight) and you’re 1.6m tall (your height) and the BMI equation will end up like the following:

BMI = 70kg/(1.6m x 1.6m) = 27.3

Very simple huh! Ok now that we got your BMI, let’s look at the established figured from a textbook titled “Essentials of Exercise Phyisology”.

BMI Classification of Obesity & Associated Risk of Illness

Based on BMI of 27.3, the person would be classified as “Pre-Obese” according to the table above. And obviously the immediate thing to do is get back into the “normal range”  which is between 18.5-24.9. If you hit “Obese Class III”, I tell ya it is not going to be very fun because your quality of life will be suffering. Read the associated health risk near the end of this blog post and you know what I mean.

What’s Your Target Weight?

Easy! Use the BMI equation again. But this time said you aim for BMI of 24.9, you would input this BMI number and height without the bodyweight into the equation below.

Your Target weight = BMI x (your height x your height)

Your Target Weight = 24.9 x (1.6 x 1.6) = 63.7kg

So How Much Weight to Lose?

Simply current body weight minus your target weight which is 70kg – 63.7kg = 6.3kg

So what Are the Health Risk Associated with Excess Body Weight?

They are as followed:

• Cardiovascular disease
• Type 2 Diabetes
• Stroke
• High blood pressure
• Degenerative joint desease
• Cancers
• Fertility issues

I know it’s boring stuff to know all the diseases associated with excess weight but thought you might want to know that losing excess weight not only make you look good it also prevent host of undesirable diseases.

Thanks again for reading this blog and let me know if you have questions or feedback by leaving a comment in the comment section below.

Have a Great Australia Day!

TC

P.S.  I’ll be back later with another post about how much body fat you should be in and how you can measure it. Stay updated with the latest blog post by subscribing to this blog with you email below:

Hello there!

Hope you’re having an awesome week! It’s 3 weeks gone now in 2010 and hope you’re on track to achieving your new year resolution. If you’re with us at the Perth Women Boot Camp getting your 3 regular boot camp workouts per week and eating the right kind of food using the tips here in our blog, you’re on track. If you’re not our member, be sure to get your 3 high intense boot camp type workout if your goal is to lose fat.

Anyway, my main purpose of putting up this blog is to seek you opinion about the best logo to use. I had consulted the graphic designer with the feedback I got from the last blog about the logo. He had made some adjustment and he did what thought was possible in a way that it still looks good. He tried the high heels and stiletto but felt that it’s  not possible with the existing design templates. Anyway, I trust his judgement as he is the expert in graphic design and he is my go-to-guy for graphic designs.  Ok below is the new logos:

Then the previous logos from the last blog is as followed:

Alrighty, let me know what you like and post your comment and vote for the best design in the comment section below.

Have a great week!

TC

P.S. Please let me know if you or you know anyone is interested in the Perth CBD bootcamps in the morning that will be running on 1st Feb 2010.

P.S.S. Also, we still have spots left at the Fremantle boot camp. If you live there, why not give us a try.

Hi there!

It’s the end of the week already! I’m sure you’re looking forward to it. I know I am because I’ll be training I think about 10 ladies who are going to show up at the FREE Sat Nedlands Boot Camp. Okay today is a blog post done by my most kwowledgeable and trusted boot camp instructor Danny. Alrighty! Danny my man take it from here!

Heya everybody! I’m Danny here. Today the blog post is about why women and of course you should do strength training.

Many people have the idea that doing resistance exercises will give them big and bulky muscles. This is why many women avoid participating in such exercises as they are afraid of becoming The Incredible Hulk. Frankly speaking, even for men who have higher level of testosterone (hormone required for muscle growth) as compared to women, gaining muscle mass is not an easy task. Training alone is not enough to get those bulky muscles, there are still many other factors involved. Therefore, ladies out there don’t be afraid to do strength training or resistance exercises. Here are some reasons why you should do it.

1)  Studies have shown that similar to doing aerobic exercises, resistance exercises can also produce the EPOC (excess post-exercise oxygen consumption) effect. This means that our metabolic rate is higher after participating in physical activity. The study also showed that with higher intensity, there will be a higher level of EPOC produced. Additionally, it was also shown that participating in resistance exercises can cause a higher level of EPOC as compared to running for 25 minutes. That means resistance exercise the stuff we do at Nedlands boot camp such as throwing those punches hard and push ups will be a very helpful activity in your fat loss journey. Hey make sure you jab and cross harder when you’re there at the Nedlands boot camp! It’s a great way to vent your frustration and burn fat and increase your metabolism at the same time.

2) Osteoporosis (low bone mineral density) is a very common health problem among women above the age of 35. This problem is often not detected until someone breaks a bone somewhere. Studies have shown that doing resistance exercises resulted in positive effect on bone mineral density. That’s a pretty good way to help keep your bones intact.

3) Participating in resistance exercises will make you stronger. Why do you want to be stronger? Easy, if you’re being attacked by some pervert, you’ll have a better chance of defending yourself. And NO, being stronger doesn’t necessary means getting bigger muscles. Strength gain can be due to neural adaptation, which is in most cases. What this means is that you train your central nervous system (brain) to activate more of your already existing muscle fibres. Therefore, you’re not only training your muscles when you’re doing resistance exercises, you’re also training your brain. That means you can get very strong without being BIG and FREAKY.

Participating in resistance exercises have more benefits than just the above 3. But I think these 3 reasons are more than enough to make you start doing some push ups, chin ups and squats.

Lastly, thanks for your time in reading this blogpost and please feel free to leave a comment if you have. If you leave some comments, T C might get me to contribute more in this blog in the future.

Danny is a Honours Graduate from The University of Western Australia with a Bachelor in Exercise & Health and has been personal training since 2005. He is also a level 2 certified ASCA Strength & Conditioning Coach and is currently teaching both Nedlands and Fremantle boot camps. He is also available for personal training. For more information, please email info@perth-women-bootcamp.com.au.