Eric Bonilla's Blog

Monrovia Women's Boot Camp

2012-01-21T17:18:00.000-08:00

Monrovia Women's Boot Camp Medicine Ball

2012-01-21T16:04:00.000-08:00

Killer Ab Workout

2011-12-31T16:11:00.000-08:00

11Random things I learned in 2011

2011-12-23T09:21:00.001-08:00

11 Random Things I learned in 2011

1. Writing goals down , vision boards, even taking action, all good but if you haven’t worked on your sub-conscious mind – (the real reasons why you’re not where you want to be) all the motivational quotes, goals, and vision boards mean zilch.

2. No matter how much wisdom you have, you can’t help some one who doesn’t want to help themselves

3. Cardio still works

4. Don’t blame anyone else until you’ve looked in the mirror

5. Yes, I admit it, Tony Romo sucks

6. Don’t expect someone to read your mind - Communicate it or live with it

7. Shut off the television and read- Crazy what you’ll learn

8. Slow down, and smell the roses- I’m aging myself here- The end of Ferris Bueller’s Day Off when he says “ Life moves pretty fast if you don’t stop and look around once in awhile, you could miss it”. – Had no idea what he meant then – Do now

9. Need to get something done? Mark it on a calendar. Don’t be a part of that nation – Procrastination

10. If you believe in something, and it’s not hurting anyone else who gives a rats ass what everybody thinks

11. Beware of Vampires – Watch for people who suck your time, energy, motivation.

Meal Replacement Prograde Lean Eric Bonilla

2011-12-17T14:32:00.000-08:00

The Awesome Mona Barajas Walnut Women's Bootcamp

2011-12-16T11:41:00.000-08:00

Got Late Night Cravings? Eric Bonilla

2011-12-15T14:19:00.000-08:00

Diamond Bar Bootcamp Burn Fat Kettlebell workout

2011-12-08T14:58:00.000-08:00

Bootcamp Diamond Bar Sandbag Workout

2011-12-06T06:45:00.000-08:00

Pump The Passion - Walnut Women's Bootcamp

2011-12-02T13:38:00.000-08:00

Bootcamp Walnut Conditioning Workout

2011-12-01T13:04:00.000-08:00

Turkey Day Workout -Bootcamp Walnut

2011-11-22T13:39:00.000-08:00

Walnut Women's Bootcamp Workouts

2011-11-15T13:00:00.000-08:00

Diamond Bar Bootcamp Leg Exercises pt 1

2011-11-04T16:19:00.000-07:00

Diamond Bar Bootcamp Core Exercises

2011-11-04T16:06:00.000-07:00

Diamond Bar Bootcamp - Bootcamp Exercises

2011-10-18T14:35:00.000-07:00

Hello,

Just posted an article
Check it out here
click here
http://ezinearticles.com/?Bootcamp-Exercises---5-Benefits&id=6632048

Have a great day:)
Eric Bonilla
http://www.diamondbarbootcamp.com

Diamond bar boot camp

2011-10-14T13:16:00.000-07:00

Bootcamp Walnut Women's

2011-05-18T12:20:00.000-07:00

Diet Solutions To Burn Fat

2011-05-06T14:28:00.000-07:00

Hello,
Hope you're doing great.
Can you believe summer is almost
here.

Memorial Day in the states is coming fast
Bathing suit season is here:)
Are you ready?

Need some help?

Have a really cool article
Check it out here
Click now
http://ezinearticles.com/?Three-Diet-Solutions-to-Burn-Fat&id=6239665

Hope you like it

Just train-Don't Complain
Eric Bonilla
Diet Solutions

Diet Solutions- 3 Diet Solutions

2011-04-30T13:44:00.000-07:00

Hello,

Hope you're doing great

Have a really cool article

Check it out here

Click here now

Diet Solutions

Just Train- Don't Complain
Eric Bonilla
Diet Solutions

Love Handles Exercises Plank pt 3

2011-04-26T20:55:00.000-07:00

Hello,

made a cool video today

check it out here

Watch it now

Just Train- Don't Complain

Eric Bonilla
Love Handles Exercises

Love Handles Exercises Plank pt2

2011-04-23T16:22:00.000-07:00

Hello,

Put together a really cool

video:)

Watch it now

Just Train- Don't Complain

Eric Bonilla

Love Handles Exercises

Love Handles Exercises - Plank

2011-04-22T11:52:00.000-07:00

Hello,

Just made this awesome
video for you today

Watch it now

Just Train- Don't Complain

Eric Bonilla
Love Handles Exercises

The Diet Solution Program pt 1

2011-04-08T01:00:00.000-07:00

Hello,

Just put together a killer

fat loss exercise for you:)

Guaranteed to burn some fat

Check it out here now.

Just train- Don't Complain

Eric Bonilla
The Diet Solution

The Diet Solution

2011-04-03T17:18:00.000-07:00

Hello,

Hope you're doing great:)

Have a cool video I put together

for you.

Just train- Don't Complain

Eric Bonilla
Diet Solution Workouts

Women's Exercises

2011-03-08T12:23:00.000-08:00

Hello,

It's Eric here:)

Thanks for clicking over

Put together a cool workout for you

Check it out here

Just Train- Don't Complain

Eric Bonilla
Women's Fat Loss Inner Circle

Women's Ab Workout

2011-02-09T09:12:00.000-08:00

Hello,

It's Eric Bonilla here

Glad you stopped by:)

Have another great leg/ab combo video.

Let me know what you think

Watch the video here

Need more Women's exercise ideas?

Check out Women's Fat Loss Inner Circle

Just Train- Don't Complain

Eric Bonilla
Women's Fat Loss Inner Circle

Women's Ab Exercises

2011-02-03T14:26:00.000-08:00

Hello,

Put together a fun different Ab/leg exercise

for you today.

As you'll see in the video, abs and legs are hit

pretty well

Watch it here:)

Just Train- Don't Complain,

Eric Bonilla
Women's Fat Loss Inner Circle

Women's Fat Burning Tips

2011-01-29T00:24:00.000-08:00

Hello,

Have a brief video I made for you today.

Women's Exercises that will blow torch fat

Watch it here

Hope this helps,

Eric Bonilla
Women's Fat Loss Inner Circle

Women's Fat Loss Tips

2011-01-28T15:18:00.000-08:00

Hello,

Have a quick healthy eating tip

Put together a video for you

Watch it here:)

Just Train- Don't Complain

Eric Bonilla
Women's Fat Loss Inner Circle

Women's Fat Loss Nutritional Tips

2011-01-25T17:32:00.000-08:00

Hello,

Hope you're great:)

Just made a short video

with a couple tips to help

you with your fitness goals

Hope this helps

Just Train Don't Complain

Eric Bonilla

Killer Bodyweight Exercises

2011-01-24T22:47:00.000-08:00

Hello,

Hope you're doing great:)

I have a killer bodyweight video

for you today.

Guaranteed to boost your metabolism

and burn some serious fat.

Check it out here

Need a fat burning body toning program that is 100%

guaranteed to help you achieve your fitness goals or your money back.

Click here now: Womens Fat Loss Inner Circle

Just Train Don't Complain,

Eric Bonilla

Women's Fitness Training

2011-01-20T05:27:00.000-08:00

Hello,

Here's your Women's Dunbell Fat Loss Video

Hope you like it:)

Hope this helps,

Eric Bonilla

Women's Fat Loss Inner Circle

Save 25% Prograde Nutrition

2011-01-12T12:15:00.000-08:00

Last Day to Save 25% on Prograde Metabolism
I just had to get this urgent message out to you. My partners over at Prograde have just informed me they will be ending their sale on Prograde Metabolism TONIGHT at 11:59 pm EST.
Now, they have also told me due to overwhelming demand they may have to end the sale even earlier.
You see, Prograde Metabolism is SPECIFICALLY designed to work in conjunction with a sound fitness and nutrition plan and because it’s January they’re almost out of stock.
I’ve personally reviewed the ingredients and can tell you this is one powerful product.
Click the link below for your 25% off coupon!
http://www.premier-sport-fitness.getprograde.com/specials
Yours in health,
Eric Bonilla
PS – If you think you’re just going to sit on the couch and Prograde Metabolism is going to do all the work, you’re mistaken. But if your exercise and nutrition plan is sound then Metabolism’s powerful ingredients are just what you’re looking for. Reserve your bottle NOW at 25% off before it’s too late.
http://www.premier-sport-fitness.getprograde.com/specials

Stop Fat Cell Growth - Prograde

2011-01-05T11:28:00.000-08:00

Hello,
Research Shows This Nutrient Deters Fat Cell Growth
Hey, hope you're having a great New Year!
As a fitness pro, this is my busiest time of the year - as you can imagine ;-)
But I had to write to you today to let you know about two awesome updates:
First, I wanted to share this great article with you about a common food that helps you:
1- Deter Fat Cell Growth
2- Increase Energy Expenditure
3- Reduce Food Intake
Cool, huh?!
Here's the link to the article:
http://premier-sport-fitness.getprograde.com/fight-bodyfat-with-capsaicin.html

Second, Prograde Nutrition is having a 25% off sale on their ultra-powerful Prograde Metabolism!
As you know, you won't find all your weight loss answers in a bottle.
BUT...Prograde Metabolism is specifically designed to work in conjunction with a sound fitness and nutrition plan.
Click the link below for your 25% off coupon!
http://www.premier-sport-fitness.getprograde.com/specials

Happy New Year!
Yours in health,
Eric Bonilla
PS - Yes, I'm a Prograde Partner.

Women's Health

2010-12-30T15:43:00.000-08:00

Hello,
Hope all is well:)
Can you believe it- Another year has come and gone
make this the year you get in shape.
If you need some help - i'm here to help:)

Have a safe new year's Eve

Hey I came across this blog thought you might like it
Click here: Women's Health

I have also launced a Women's fat loss membership site

Let me know what you think
click here Women's Fat Loss Inner Circle

Just train, Don't Complain
Eric Bonilla
Women's fat Loss Inner Circle

Women's Healthy Eating

2010-12-29T08:52:00.000-08:00

Hello,

I stumbled across a cool blog I thought
you would like - Check it out here
Melinda's Fitness Blog

Enjoy,

Eric Bonilla
Women's Fat Loss Inner Circle

Women's Exercises

2010-12-24T16:43:00.000-08:00

Hello,
Hope all is well.
Happy holidays:)

I have a great holiday fat loss workout
for you.

This fat loss workout will only take you 15 minutes
but will burn a ton of calories.

Holiday fat Loss workout
Perform 20 reps for each exercise
for a total of 15 minutes.
See how many rounds you can get.

1. Up-Downs- This exercise really burns the calories
Bring hands to the floor, and kick your feet behind you
then return to starting position(standing) and repeat.

2. Squat- make sure you initiate with your butt
going back and down

3. Push -Up- Bring your chest to the ground and keep your butt
down

3. Plank- make sure you keep your butt
down, hold for 1 minute.

That's it have fun:) Have a great Holiday:)

Work hard,

Eric Bonilla
Womens Fat Loss Inner Circle

Beat Belly Fat

2010-09-16T13:58:00.000-07:00

1 Weird Nutrient Beats Belly Fat (And Big Sale Almost Over)

BIG TIME update: Prograde Protein, Metabolism and EFA Icon are ALL 20% off until TOMORROW, Friday at 11:59pm EST. Just click here to start saving. == > http://www.premier-sport-fitness.getprograde.com/essential-fatty-acid.html

My partners over at Prograde always deliver killer nutrition content. But this bad boy is the best article I've seen from them in awhile.
And seriously, they always have aweome stuff.

But this article about this weird sounding belly fat fighting nutrient... it takes the cake.
http://www.premier-sport-fitness.getprograde.com/benefits-of-astaxanthin-for-fat-loss.html

It has some serious science behind it and if you were to only read ONE thing this week about how to strip off the stubborn belly fat THIS is the one.
http://www.premier-sport-fitness.getprograde.com/benefits-of-astaxanthin-for-fat-loss.html

Yours in health,
Eric Bonilla
PS - Remember, Prograde Protein, Metabolism and EFA Icon are ALL 20% off until Friday at 11:59pm EST. Just click here to start saving.
== > http://www.premier-sport-fitness.getprograde.com/essential-fatty-acid.html

Diamond Bar Personal Trainer -Essential Fatty Acids

2010-08-24T14:38:00.000-07:00

Hello,

I'm going to make this drop dead simple for you:

There's a ton of quality research that has been done on Essential Fatty Acid supplementation.

I trust my partners over at Prograde completely and they are the only brand I recommend.

Their Krill Oil based EFA Icon - as in Essential Fatty Acid- is ultra-potent.

It's also 25% off RIGHT NOW!

http://www.premier-sport-fitness.getprograde.com/essential-fatty-acid.html

Yours in health,

Eric Bonilla

PS - Oh, and if you're the kind of person that likes low quality fish oil that gives you the "fish burps", well, you're not going to like Prograde's EFA Icon. Again, it's ultra-potent and it doesn't cause "fish burps" like the cheap brands do. ;-)

PPS - Yes, their website is 100% secure and they guarantee everything they sell. Just click the link below to save 25% on research backed EFA Icon.

http://www.premier-sport-fitness.getprograde.com/essential-fatty-acid.html

Diamond Bar Prograde VIP

2010-08-18T11:37:00.000-07:00

Save Moolah AND Get Faster Results?
Hello,

I just received this update from my partners over at Prograde. Trust me, you want to read it.
I've got their permission to share it with you word for word.

From the Desk of Jayson Hunter:

Simply put, if you're looking to flatten your belly you definitely want to be planning your meals.
Fail to plan, plan to fail. Sorry, but it's true.
And yes, that means you want to plan what you're going to eat a week in advance.
Ummm, yes again, that takes WORK.

But you don't have to do the work. I've already done it for you.
Seriously, I really have.
I've got a 90 Day Meal Plan that outlines in simple language exactly what you need to eat and when.
And I've also got shopping lists and weekly planners for you as well.
I want to hand over to you everything you need to get faster results as easy as possible.
The best part is you get it absolutely FREE when you become a Prograde VIP member!
http://www.premier-sport-fitness.getprograde.com/vip-membership.html
Which reminds me, I've been getting some questions about our brand new membership program, so here are some FAQs for you on that:

Yes, it only costs $47 to be a member for an entire year.
There is absolutely NO obligation to buy anything else.
Yes, you get the DONE-FOR-YOU 90 Day Meal Plan FREE of charge with your membership.
No, your card will NOT be charged again in a year from now.
There are NO hidden monthly fees or anything silly like that.
Yes, the 5% VIP discount applies to both sales and Smart Ships.
In other words:
Every month while you are a Prograde VIP your Smart Ship order will be an additional 5% off!
And as an example, when we do a sale for a Prograde product at 15% off our VIPs will get 20% off!

Finally, YES, it makes a heck of a lot of sense to become a Prograde VIP member! But you only have until tomorrow night at 11:59pm EST to do so.
http://www.premier-sport-fitness.getprograde.com/vip-membership.html

Yours in health,
Jayson Hunter, RD, CSCS
PS - And YES, we will be closing the VIP Membership temporarily as of 11:59pm EST tomorrow night. We've had an extraordinary response to this program so we will be focusing our efforts on making it an incredible experience for our VIPs.
PPS - We're not exactly sure when we will reopen the Prograde VIP Membership, so join TODAY and receive your DONE-FOR-YOU 90 Day Meal Plan as our gift to you!
http://www.premier-sport-fitness.getprograde.com/vip-membership.html

Diamond Bar Personal Trainers - Bcaa's

2010-07-19T11:48:00.001-07:00

Hello,
It's real simple, not only have my partner's over at Prograde released their Branched Chain Amino Acids today, they are selling them at 17% off to celebrate!

http://www.premier-sport-fitness.getprograde.com/branched-chain-amino-acids.html
Now, please understand this special savings is only available until this Friday, July 23rd at 11:59pm EST.
Well, it may end even sooner if they sell out of their initial inventory of this powerful new product. And hey, as popular as Prograde is that's a VERY real possibility!
Yours in health,
Eric Bonilla
PS - Seriously, get on over to http://www.premier-sport-fitness.getprograde.com/branched-chain-amino-acids.html right NOW and get your order in before it's too late.

Diamond Bar Personal Trainer- BCAA'S

2010-07-14T08:15:00.000-07:00

Hello,
A Secret Supplement For A Flatter Belly?
I've been telling you forever that there are NO shortcuts.
Now, I can't say for certain, but there's a good, good chance you've been down the "magic pill and potion" road before.
Hey, don't feel bad, most people have.
And with all the deceptive marketing and lies those companies tell you, well, it can be easy to believe them.
Look, you know as well as I do that exercise and proper nutrition are the way to go.
But as my partners over at Prograde Nutrition show you in this article, there are ways to supplement that can really make a difference with your results.
Bottom line: If you're serious about that dream body you need to devour this article ASAP:
http://www.premier-sport-fitness.getprograde.com/bcaas-and-dieting.html
Yours in health,
Eric Bonilla
PS - Again, there are NO shortcuts, but there is SCIENCE behind the worthwhile supplements. Be sure to read this article to see for yourself:
http://www.premier-sport-fitness.getprograde.com/bcaas-and-dieting.html

Diamond Bar Personal Trainer - Protein powders

2010-07-07T08:42:00.000-07:00

Scandalous Reports About Protein Powders
As you know, I have partnered with Prograde Nutrition because I truly believe in their company.
So I'm not surprised at all to see them release this amazing report on what's really going on with Protein Powders these days.
Being that you're into fitness you've probably seen some of those crazy reports about protein powders being dangerous.
Well, I can't speak for all companies, but I can tell you:
1) Prograde has passed with flying colors.
2) Those reports in the media were entirely misleading.
3) Go to this page to find out the truth about the whole thing: http://www.premier-sport-fitness.getprograde.com/specials.html4)

You'll also find a coupon code to save 10% on all Prograde products with protein. But that deal only lasts through Friday, so get a move on ;-)

PS - Seriously, you cannot miss this one. You need to be an educated consumer so you can make the best decision possible. http://www.premier-sport-fitness.getprograde.com/specials.html

In health,

Eric Bonilla

Diamond Bar Bootcamp - Proper Nutrition for Bootcamp

2010-06-27T13:55:00.000-07:00

Diamond Bar Bootcamp - Proper Nutrition for Bootcamp

Prograde Recipe- Diamond Bar Personal Trainer

2010-06-23T12:58:00.000-07:00

Looking for a cool salad to fill you up this summer?
Here's a delicious recipe from my partners over at Prograde Nutrition for you.
Roasted Red Pepper Chicken and Avocado Salad
1 medium ripe avocado, peeled, pitted and sliced
1 tsp. lemon juice1 bag (10 oz.) torn romaine lettuce (about 10 cups)
2 cups shredded cooked chicken1 medium tomato, cut into wedges
1 small cucumber, sliced 1/4 of a medium Vidalia or Walla Walla onion, chopped
½ cup Red Pepper1/2 cup Light or Fat-free Italian Dressing
¼ cup Parmesan Cheese
Directions:
Toss avocados with lemon juice in large salad bowl.
Add lettuce, chicken, tomatoes, cucumbers and onions; mix lightly.
Add dressing; toss to coat.
Sprinkle with parmesan cheese.
Serve immediately.
Hey, if you like that one they've got 196 more!
Seriously, Prograde has a really cool 197 Healthy and Delicious Fat Burning Recipes ebook for just $4.95!
Check it out here: http://www.premier-sport-fitness.getprograde.com/prograderecipebook.html
Yours in health,
Eric Bonilla

P.s
If you've been on the lookout for simple and nutritious meals then look no further than http://www.premier-sport-fitness.getprograde.com/prograderecipebook.html

Prograde Sale

2010-06-15T05:52:00.000-07:00

Hello,

Prograde's June Birthday Bash (Save 15 Percent)Well, my partners over at Prograde Nutrition have done it again.It started out as a simple little special.But it turned into a MONSTER sale.

Yes, thanks to their CEO having his birthday in June they are putting their entire online store at 15% off this week!All of the details, including the coupon code, are all right here: http://www.premier-sport-fitness.getprograde.com/specials.html

Yours in health,
Eric Bonilla
PS - In case you missed it on Friday, here is an awesome article from Prograde on The Truth About Essential Fatty Acids. It's really, really enlightening. http://www.premier-sport-fitness.getprograde.com/why-you-need-omega3-fats.

Remember, Prograde's birthday bash is only for a couple of days, so be sure to get your order in RIGHT NOW before you forget.http://www.premier-sport-fitness.getprograde.com/specials.html

Diamond Bar personal Trainers - Exercise & Metabolism

2010-05-27T12:09:00.000-07:00

Hello,
The Truth About Exercise And Metabolism (Hard Science)
Strength training, strength training, strength training...
You hear about it all the time these days.
You hear how it's great for your Metabolism.
You hear it's imperative for that beach body you're looking for this summer.
Well, what's the real science behind it?
Does it really help?
The easy answer is right here from my partners at Prograde:
http://www.premier-sport-fitness.getprograde.com/strength-training-and-metabolism.html
Yours in health,
Eric Bonilla

PS - Yes, in case you were wondering, their awesome new Prograde Metabolism IS in stock right now.
http://www.premier-sport-fitness.getprograde.com/prograde-metabolism.html

1 Weird Ant-Aging Article

2010-05-13T05:16:00.000-07:00

Hello Friends,
Here's a VERY interesting update from my Partners over at Prograde Nutrition. I just received it myself and I have their permission to share it with you.

****

Lately we've been talking about Caffeine and Coffee and things of that nature as you and I discussed Prograde Metabolism.

(BTW, Metabolism is due back in stock the last full week of May!)

But today I want to talk about Coffee in a different way.

You don't have to read this article on this powerful antioxidant.

But if you're interested in the topic of Anti-Aging you just might want to.

http://premier-sport-fitness.getprograde.com/best-part-of-coffee-bean.html

Yours in health,

Eric Bonilla

PS - At the bottom of the page you'll also dicover some details about our Anti-Aging special next week.

Delicious Chocolate Cherry Bars Recipe

2010-05-04T10:37:00.000-07:00

Hello,
I've got two super quick updates for you from my partners over at Prograde:
First, yes, it is true. They really did sell out of their brand new Prograde Metabolism in just four days! As of right now they plan on having it back in stock the last full week of May.
Second, here's another sweet recipe for you to try out. Looks mighty tasty!
http://www.premier-sport-fitness.getprograde.com/chocolate-cherry-bars.html
Enjoy!
Eric Bonilla

Diamond Bar Bootcamp- Prograde Metabolism

2010-04-29T08:08:00.000-07:00

Hello,
Prograde Metabolism Super Close to Sold Out
I just received this URGENT update from my partners over at Prograde Nutrition. I have their permission to use this message verbatim.
And I know this company very well. This is NOT marketing hype. They really are going to sell out of their aweome new product, Prograde Metabolism. And it really will be a few weeks before it's back in stock.
So read this right away before it's too late!
****
Wow. Things are going crazy around here at Prograde Nutrition this week, so I only have a second to write to you today.
The message is simple:
We've only got 813 bottles of Prograde Metaobolism left.
Now, that might seem like a lot to some, but trust me, it's not.
As I mentioned on Monday, thanks to the power of the Internet well over one million people see these email updates.
Yeah, those 813 bottles are going to go FAST.
And it's going to take us a few weeks to get more in stock, so if you've been thinking about boosting your calorie burning with Prograde Metabolism, well, now is the time to act.
http://www.premier-sport-fitness.getprograde.com/prograde-metabolism.html
Yours in health,
Eric Bonilla

Diamond Bar Personal Trainer -Peanut Butter Breakfast Shake Recipe

2010-03-31T12:13:00.000-07:00

Hello,
If you like easy...
If you like chocolate...
If you like peanut butter...
If you like bananas...
Well, then this latest creation from my partners over at Prograde Nutrition is right up your alley.
Check it out here ==> http://www.premier-sport-fitness.getprograde.com/power-packed-breakfast-shake.html
Yours in health,
Eric Bonilla

Diamond Bar Personal Trainers Protein Packed Iced Rasberry Mocha

2010-03-23T10:09:00.000-07:00

Hello,
Drinking those grande coffee drinks with whipped cream and sugar...well, they really aren't a good idea. Seriously, they pack about a zillion calories that don't do much for you - except pack on the belly flab.
But what if those drinks were nutritious? What if they were chock full of metabolism boosting protein?
Well, my partners over at Prograde just released this killer new Protein Packed Iced Rasberry Mocha recipe that you're going to love.
I'm not kidding, your taste buds won't believe this one! Check it out at: http://www.premier-sport-fitness.getprograde.com/iced-raspberry-mocha.html
Yours in health,
Eric Bonilla
PS - And remember, Prograde is having a birthday party this week and celebrating with 15% off all their awesome products! http://www.premier-sport-fitness.getprograde.com/specials

Diamond Bar Personal Trainer- 15% Off All Prograde This Week

2010-03-22T11:54:00.000-07:00

Hello,
This JUST came to my attention.
My partners over at Prograde Nutrition are having a VERY special celebration this week for a VERY special reason.
Not only will you save 15% on ALL of their awesome products this week, but you'll also see a really sweet reason why.
All the details about this celebration are here: http://www.premier-sport-fitness.getprograde.com/specials
Now, I know it's only Monday, but you really MUST hurry. The sale ends this Friday, March 26th at 11:59pm EST, so you should stock up on all your favorites right away.
Yours in health,
Eric Bonilla
PS - Everything you need, including the coupon code to save 15% on all Prograde Nutrition products is right here: http://www.premier-sport-fitness.getprograde.com/specials
PPS - If nothing else go to that page just to see the reason for this special sale. Too cute!

Diamond Bar Personal Training -Simple and Healthy Chicken Pizza

2010-03-18T10:48:00.000-07:00

Hello,
Eating healthy does NOT mean bland and boring food. They say the proof is in the pudding. Well, I don't have a recipe for pudding today, but how about one for pizza?!
http://www.premier-sport-fitness.getprograde.com/healthy-chicken-pizza.html
Yours in health,
Eric Bonilla
PS - This mouthwatering "Healthy Chicken Pizza" is just ONE of the 197 Healthy and Delicious Recipes my partners over at Prograde Nutrition have compiled.
http://www.premier-sport-fitness.com.getprograde.com/prograderecipebook.html

Diamond Bar Bootcamps The Dark Side of Super Bowl Sunday

2010-02-05T11:36:00.000-08:00

Hello,

Whether or not you're a football fan there is a very good chance you'll be heading to a Super Bowl party this Sunday.And as you are fully aware, these parties can be VERY hazardous to your waistline. But hey, it's not hard to keep the pounds from packing on while watching (or ignoring) the Colts vs. the Saints.

Here are three Super Simple tips to keep you slim this Sunday:

1) Take a 15 minute walk during halftime to stimulate your metabolism and improve digestion

2) Limit alcohol consumption. Not only are these "empty calories", but they also cause you to make poor food choices. And if you're hungover on Monday, well, you'll make poor food choices the day after the game, too!

3) Sure, you can enjoy some of your favorite "guilty pleasures" but you MUST avoid hanging around the snack table nibbling on everything in site.

BONUS TIP: Oftentimes when we feel hungry it is our body craving the proper nutrients it needs to be fueled with.

That's a great reason to take a Whole Foods based multi-vitamin like Prograde Nutrition's VGF 25+ http://www.premier-sport-fitness.getprograde.com/vgfwomen OR http://www.premier-sport-fitness.getprograde.com/vgfmen )

See, it's not so hard! Enjoy the big game.

Yours in health,
Eric Bonilla

Yes, I'm a proud Prograde partner and I really believe in their Whole Foods based multi-vitamin ( http://www.premier-sport-fitness.com.getprograde.com/vgfwomen
OR
http://www.premier-sport-fitness.getprograde.com/vgfmen

Diamond Bar Bootcamp- Fitness Workouts

2010-01-14T11:27:00.000-08:00

Hello,
The Importance of Multi-Vitamins Bottom line:

Many people just aren't meeting the Recommended Daily Allowance (RDA) of vitamins and minerals. And even people that eat plenty of fruits and veggies don't either, thanks to current farming practices and mass food production.And here's a really interesting study from the Journal of the American Medical Association that states, "it appears prudent for all adults to take vitamin supplements."(Check out the study on their website here: http://tinyurl.com/jama-vitamins )Additionally, a high-quality multi-vitamin supplement may help:

To prevent diseases Get the RDA of vital nutrients Combat nutrient deficiencies in foodsPromote consistent nutrient intakeLong story short:

A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. I'm a proud Prograde Nutrition partner and they have a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits. The best part is you can try Prograde's VGF 25+ for FREE! (There's just a small S & H charge) http://www.premier-sport-fitness.getprograde.com/vgf25-free-trial.html Hope this info helps you out.

I'll be back with more quick tips to help you meet all your health and fitness goals.

Yours in health,
Eric Bonilla

You can see all the natural ingredients they use to make VGF 25+ at
http://www.premier-sport-fitness.getprograde.com/vgf25-free-trial.html

Eric Bonilla 2010 Predictions

2009-12-30T08:51:00.000-08:00

Hello,
Well, can you believe it? Another year has come and gone

How was 09 for you? Hopefully you accomplished all your
fitness goals

Again, I'm doing predictions for 2010

"10 predictions for 2010"

1. Bootcamps- Such as the ones in Diamond bar, Walnut, Covina.
Bootcamps will continue to grow in popularity for a couple reasons-
Bootcamps are cost effective, especially during this economy, also bootcamps
offer camaraderie and ways for people to connect face to face instead of on just
facebook.

2. Youth fitness- Youth fitness will continue to grow for kid's
looking to be active because of school budget cuts, as well as
athletes looking to excel in sports. Parents will look for bootcamp,or
group style formats to save money, but still accomplish goals.

3. Private "niche" gyms- People will not only look for
private gyms to get away from the "big chain gyms", but
they will look for specialty gyms that focus on goals utilyzing
kick boxing, cross fit, etc.

4. Lifestyle change- You don't have to be on a spartan
diet 24/7- Fitness is a marathon
. Realize in 2010 you can have things
you like in moderation:)

5. Food making a comeback- We'll realize popping pills
isn't the long term answer. There are "super" foods out there i.e.
(broccoli,blueberries) that help you burn fat, and get healthy.

6. Gym Experience- We're looking for total experience-
Customer service-everyone knows your name-
Workouts based on goals, and not cookie cuttered for everyone.

7. Gyms must get results- Fancy marketing might bring people in the door,
but if people aren't getting results they will leave. In this economy
people will not stick around for lack luster performance.

8. Fitness = Stress management- There's good & bad news , bad economy
but people will pay to relieve stress, and a great workout is great medicine
for stress.

9. Private gyms still popular- even with all the information ie video's
e- books available on the web. People will still flock to gyms for accountability, and
camaraderie.

10. Smell the roses- Time flies work hard but don't forget to enjoy your
hard work- See you next year- Happy New year:)

Hope this helps,

Eric Bonilla
Diamond Bar Bootcamp

Holiday Calorie Control Tip- Diamond Bar Personal Training

2009-12-10T15:18:00.000-08:00

Hello,

Yesterday we discussed how crucial it is for you to have a PLAN to control your calorie intake during the holidays. Today's tip is even more simple and expands on the premise.

Plan on staying away from the booze.Look, a drink or two isn't going to be the end of the world. But when two turns to three...I'm not getting on my soap box here. I'm just telling you something you already know:Booze leads to bad decisions. And in this case, we're talking about bad eating decisions.

When alcohol enters the equation even the best laid plans crumble. The extra calories from the cocktails is one thing. But really it's the extra calories you chew that start to add up.One piece of cake turns to two...A handful of chips turns into a a bag...The dip sitting in front of you mysteriously vanishes...into your belly...You get the picture. ;-)Have fun. Enjoy yourself. Just be conscious of what alcohol does to your decision making.
Yours in health,
Eric Bonilla
Walnut Women's Bootcamp
PS - Rememeber, Prograde Nutrition's HUGE Holiday Savings ends TOMORROW night. You definitely want to get over to http://www.premier-sport-fitness..getprograde.com/specials.html right NOW and place you order to save 15% on all their killer products. It's my duty as a proud Prograde Partner to remind you ;-)

Save $$$ on Prograde Nutrition

2009-12-08T07:58:00.000-08:00

Hello,
I can't believe they're doing this - seriously.
As you know, I'm a proud Prograde Nutrition partner, so when something like this comes across my desk, well, I share it with you immediately.

Prograde is having a heck of a Holiday Blow Out. It's pretty obvious they don't want you "shutting it down" the last couple weeks of December.

Believe it or not they are putting all of their awesome products on sale this week for 15% off! I don't think they've ever done this before, and they probably won't do it ever again. Their products are so good and the company is growing so fast they just don't have to.

So my recommendation to you is to get on over to http://www.premier-sport-fitness.getprograde.com/specials.html right NOW and stock up.

This deal expires this Friday, December 11th at 11:59pm EST. But don't wait until later to order. You might get busy, you might forget...and trust me you WILL regret missing out on this if you do.
Yours in health,
Eric Bonilla
Walnut Women's Bootcamp
PS - Everything you need, including the coupon code to save 15% on all Prograde Nutrition products is right here: http://www.premier-sport-fitness.getprograde.com/specials.html

Diamond Bar Personal Trainer Belly Fat Buster

2009-11-13T08:08:00.000-08:00

Hello,

Ok, I don't mean to get too scientific, but this is super important. You see, while busting the belly flab does take effort, it's not nearly as hard as people make it out to be.Seriously, the most important part of the process is arming yourself with the CORRECT knowledge.

If you know how your body works...why it stores belly flab...what actually causes it to burn off...you're a whole lot better off.Now, I know there are a ton of so-called experts out there that are confusing the heck out of you. I know a lot of people tell you different things.

It can be as frustrating as all get out. But if you follow these simple rules and burn them into your brain things will be a lot different. Anyway, let's get to today's easy lesson. Check this out:- Increased Protein intake triggers the hormone Glucagon.- This, in turn, prevents the spiking of your Insulin (which is also a hormone) levels.-

Which simply means you minimize the chance of storing blood sugar as fat.In other words, eat more protein and you bust the belly flab. Sure, there's more to it than that, but that is the crux of it. And so long as you understand the basics you can KEEP the belly flab from coming back.When you only eat carbs your Insulin levels go through the roof. And all that blood sugar (that's what the carbs turn into after you've eaten them) which isn't needed by your body MUST go somewhere.

Yup, it goes to your belly; or your butt; or your hips; or your thighs...The best part is, it's not very hard to consume more protein. In fact, it's pretty darn easy. A high quality protein powder will do just the trick. As you've probably heard, my buddies over at Prograde Nutrition have launched their new Prograde Protein powder this week.

I wanted to be sure you knew today is the last day you can get it at 10% off. Yeah, they were offering a discount on it just this week to celebrate it's arrival. But the offer ends TONIGHT at 11:59pm EST so hurry over to http://www.premier-sport-fitness.getprograde.com/protein-powder.html to take advantage of it.

Yours in health,

Eric Bonilla
Diamond Bar Personal Trainer

P.s I cannot recommend Prograde http://premier-sport-fitness.getprograde.com/protein-powder.html) highly enough. These guys create the highest quality products out there. Save 10% by getting yours right NOW before you forget ;-)

Two little known Fat burning Facts

2009-11-11T05:17:00.000-08:00

Hello,

Carbs, carbs, carbs.

That's what everyone seems to want to talk about.

How do I avoid carbs?

Well, what you should be talking about instead is, "How do I get more lean Protein into my eating plan?"
Now THAT is the right question.You see, Protein is where it's at. Check out these two little known facts about protein:
1) Protein requires more calories to digest than carbs or fat. This is called the "thermic effect of food." In other words, your body uses more calories to digest protein than other nutrients.
Pretty sneaky, huh?
2) Protein provides satiety. That's a fancy way of saying you feel fuller for longer when you eat protein ;-)Good sources of Lean Protein come from foods such as:Fish, eggs, poultry, lean beef...But some people have trouble eating enough protein each day. Some people would like it to be more convenient for them.

If that's the case with you then I have VERY good news.
It's news I've been waiting to tell you for some time now.My buddies over at Prograde Nutrition have finally released their pharmaceutical quality whey protein.

You see, not all Protein powders are created equal. Prograde Protein:- Delivers unparalled purity through low-temperature mirco-filtering- Is naturally sweetened with Stevia- Contains 5.3 grams of branch chained amino acids per serving- Mixes instantly with just a spoon- Enhances absorption and digestion via lactase and Aminogen digestive enzyymesLook, I've been waiting patiently for Prograde Protein http://www.premier-sport-fitness.getprograde.com/protein-powder.html to come out.

But as usual, Prograde just would NOT release this product until they could get it as close to perfect as possible.The best part is they are putting it on sale this week to celebrate it's launch.

You can get it at 10% off this week ONLY. Just go to http://www.premier-sport-fitness.getprograde.com/protein-powder.html and you'll find all the details.

Including the coupon code to use when you order to get the 10% off your order.But you need to hurry. For one thing, the special price ends this Friday, November 13th at 11:59pm EST. The other thing is, well, I cannot begin to tell you how highly anticipated Prograde Protein has been.

There's a very good chance they'll be out of stock well before Friday even gets here!So get yours NOW.

Prograde http://www.premier-sport-fitness.com/protein-powder.html is NOT just some run of the mill protein powder you can find anywhere. They've really hit a home run with this one.

Hope this helps,
Eric Bonilla
Walnut Womens Bootcamp

Diamond Bar Personal Trainer

2009-11-03T05:09:00.000-08:00

Hello,
Have a long term mindset toward fitness
or lose the same 20lbs over and over again.

Constantly losing weight and then going off the wagon
just leads to frustration.

Your workouts should be a part of your life
like you brush your teeth and comb your hair.

Hope this helps,
Eric Bonilla
Diamond Bar Personal Trainer

Covina Bootcamp - Importance of Cooling Down

2009-08-15T13:48:00.000-07:00

Training in women's fitness bootcamps is very trendy these days. In women fitness bootcamps women meet regularly in two, three, or four day weekly camps for 60 minutes each time to stretch, tone their muscles, burn huge amounts of calories, and shed their extra pounds. A cooling down session is one of the most significant elements practiced in Women's Fitness
Bootcamp.

After performing the bootcamp specific stretching and strength exercises in a supportive atmosphere supervised by fitness professionals— personal fitness trainers of Covina Bootcamps recommend a gradual cooling down session in order to reduce muscle soreness and fatigue after massive exertion during a strength workout. Such a comprehensive cooling down routine includes some reduced strength exercises, dynamic stretching and static stretching exercises.

Personal fitness trainers recommend starting the cool down with special strength exercises for around five minutes, during which the heart rate reduces gradually. Next come light dynamic stretching exercises until the heart rate gradually returns to its normal rate. After stabilizing the heart rate, trainers recommend proceeding with some very light static stretches. Reduced strength exercises followed by isolating stretches at reduced intensity at the end of the workout can diminish tightening, cramping, and soreness to muscles and are essential for women returning to normal activity.

Hence fitness trainers in serious bootcamps will never skip the cooling down session which is the best way to guarantee clearing of the lactic acid extracted after intensive bootcamp training in their camps. Likewise, a light cooling down session will be the right routine to follow even at home, a day after training in the bootcamp to avoid persisting soreness. A great aspect of Women's bootcamp training is you will get specific exercises that target problem areas like legs, hips, belly, which will increase the speed in which you get results. All the guess work has been taken out of your workouts.

Your training will be supervised by a certified trainer ensuring the safe execution of all exercises to increase the speed of results and lessen the chance of injury.

Finally, all that women have to do in order to take advantage of such carefully designed fitness programs—is join a successful women's indoor bootcamp that conducts assessment of women's weightloss and physical conditions prior to starting the workout and provides women with personally tailored programs that incorporate effective warm up, strength training, stretching exercises, and important cooling down sessions to guarantee the best weightloss and fitness accomplishments across time.

Hope this helps,
Eric Bonilla
Covina Bootcamp

Diamond Bar Bootcamp Strengthens & Stretches your Body To Fat Loss

2009-07-25T23:59:00.000-07:00

Discover How Diamond Bar Bootcamp Strengthens and Stretches Your Body to Fat Loss Permanently

One of the hottest trends in women fitness is currently workouts in bootcamps where women meet weekly in two, three, or four day camps for at least 60 minutes each time to stretch,and tone their body, burn lots of calories, and shed extra pounds. Stretching is one of the most important elements practiced in elite bootcamps such as the Walnut Women's Fitness Bootcamp, the number one training facility in Walnut, Ca

Fitness trainers in Walnut Women's Fitness Bootcamp (which also serves women from Diamond bar, Covina, West Covina, Phillips Ranch, Hacienda Heights, Rowland Heights)— believe in strength exercises, and stretching— to achieve the ultimate goal of weight loss and excellent shape. And so their bootcamp training routine includes plenty of stretching exercises (such as bands exercises) as well as strength exercises (with kettlebells, bodyweight, etc.,) and functional training.

Bootcamp stretching exercises can do much more than just improve women's flexibility and posture, Diamond Bar bootcamp professionals say. They are dedicated to boost overall physical fitness and allow women to learn and perform the right kind of movements outside the facility, in their daily lives without difficulty or injury. This is actually the reason why such bootcamp exercises are called "functional". The stretching exercises practiced in such bootcamps are also reported to dramatically decrease the risk of injury to women's muscles, tendons, and joints, and to reduce tension and soreness to their muscles. Other benefits of bootcamp stretching techniques include release of pressure both physical and mental and improved awareness to the body shape— which is definitely a key element in any successful weightloss plan.

Indeed, the Walnut Women's Fitness Bootcamp has been successful in dropping tons of extra pounds and shrinking the waistlines of hundreds of training women. In their spacious indoor facility, fitness coaches train women in groups with a personal trainer touch so to avoid the prevalent mistakes of stretching workouts, which are very common in crowded gyms (for the most part due to a lack of guidance and supervision). Such mistakes often include inadequate warm up before the workout, or doing exercises to advanced.

Since such techniques might result in injury if incorrectly performed— the role of the trainers in the Walnut Women's Fitness Bootcamp's is crucial to guiding women and correcting their exercise mistakes. Naturally, in such bootcamps every woman gets a full guidance before, during, and after the workout from experienced trainers. Every woman can now take advantage of the bootcamp stretching techniques and experience motivational workouts in a group with continuous supervision of the best personal trainers. To succeed as camper all that she has to do is just show up in the camp and stretch and strengthen at least three times a week on a regular basis, and Diamond Bar Bootcamp personal trainers will take care of the rest.
Hope this helps,
Eric Bonilla

Phillips Ranch Bootcamp Stair Climbing Workout

2009-07-02T15:15:00.000-07:00

Hello,
If you're looking for a great way to tone your body
and burn some body fat, look no further than stair climbing.
Stair Climbing is a great way to elevate the heart rate, and get into amazing shape.

Check out part 1 of this stair climbing video series

Hope this Helps,
Eric Bonilla
http://www.walnutwomensfitnessbootcamp.com/

Phillips Ranch BootCamp Fat Loss

2009-06-23T13:41:00.000-07:00

Hello,
Summer is here.
You started your fitness program- Right
Good Job- You've done what a large part of the population
hasn't done- Started a fitness program.

Well to reward you for taking action here's a great
exercise video to help shed those inches and blow torch body fat
Hope you like it:)

Hope this helps,
Eric Bonilla
http://www.walnutwomensfitnessbootcamp.com/

West Covina Bootcamp Fat Loss Tips

2009-06-03T05:14:00.000-07:00

Hello,
I want to talk a little bit today about the importance
of consuming enough calories.

What happens when your body senses a lack of calories ?
It starts to actually hoard calories and store energy i.e. fat.

Not a good thing if fat loss is your goal.
You must increase calorie consumption when your calorie expenditure
increases. If not like I said above you will maitain bodyweight instead of lose
fat.

Now when I say incease calories they must be quality calories.
You can't start stuffing donuts and ding dongs down your throat.

Lean forms of protein, complex carbohydrates, healthy fat.
Check out this video and check out what my client Fernando Almario learned
about calorie consumption. By the way see his case study on my website
Premier Sport & Fitness Here's the video:)

Let me know what you think:)

Eric Bonilla
http://www.premier-sport-fitness.com

Diamond Bar Personal Trainer- 2 Nutrition Tips

2009-05-07T05:30:00.000-07:00

Hello,

I don't have to tell you summer is coming
In the states Memorial Day is just a few weeks away.

For many this is the first "test" for the summer.

Did you do your homework during the winter?

Are you ready for the summer?

Well if you need a "cheat sheet" to help you pass the test this summer

I have 2 tips that will get you an "A" this summer.

Check out this video:)

Hope this helps,

Eric Bonilla

http://www.walnutwomensfitnessbootcamp.com/

Walnut Women's Fitness Bootcamp- Band Training

2009-05-04T14:07:00.000-07:00

Hello,

Summer is on it's way.

That means barbecue's and bathing suits:)
Don't be shut out this summer:)

Start a fat loss, body toning, program today.
If you're looking for a great fat burning workout
that's affordable, check out this workout

http://www.walnutwomensfitnessbootcamp.com/

Here's a video for you

Login here : Fat Loss Band Workout

Let me know what you think

Hit the comment button:)

Hope this helps,

Eric Bonilla

Rotation For Fat Loss

2009-04-10T12:55:00.000-07:00

Hello,

If you follow my blog you know
I'm a big believer in rotational
movements integrated to your workout
program.

If you think about it rotational movements
are big part of every day life.

The most prevalent rotational movement you
do every day is walking- Yes walking.

Each time you take a step there is upper, and

lower body rotation with "core" stabilizing.

Actually your abdominal area resists rotation

which is why your abs should be trained in that fashion

as well. We'll get to those exercises later.

In the mean time here's a rotational fat loss workout

for you. Let me know what you think:)

Rotational Fat loss Workout - Perform each exercise for 45 seconds

for a total of 20 minutes. Rest 1 minute after each circuit.

1. Rotational push up

2. Rotational lunge- bring your shoulder to
opposite hip

3.Windshield Wipers- Lay flat on the ground with legs together.
Rotate legs from left to right keeping
upper body stationary

4. Shoulder press w/ rotation

There you have it.

Your Rotational workout for fat loss

Hope this helps,

Eric Bonilla
http://www.walnutwomensfitnessbootcamp.com

Walnut Women's Fitness Bootcamp- Ab Workout

2009-04-02T15:00:00.000-07:00

Hey,
If your goal for the summer is to get a six pack, - Check out this video
There s info that could save you from handing over your hard earned loot:)
to infomercial scam artists

Hope this helps,

Eric Bonilla
http://www.walnutwomensfitnessbootcamp.com

Spring is Here- Summer's Coming

2009-03-23T11:58:00.000-07:00

Hello,
Spring is here, which means summer
is on its way.
Will you be ready this summer?

Don't let another summer go by without
putting on your favorite bathing suit.

Get started today:)

Here's a workout to put you on the right track.

Memorial Day is about 8 weeks away

Let me know what you think

Hit the comment button:)

Hope this helps,

Eric Bonilla
http://www.walnutwomensfitnessbootcamp.com

Women's Fat Loss Training -Rotation

2009-03-12T13:32:00.001-07:00

Hello,

Bathing Suit Season Nightmares?

It's getting to be that time of year. Before you know it summer will be here. Heck, it's already Spring Break for some folks. Seems like just yesterday it was January 1st and everyone was making their New Year's Resolution. Well, hopefully YOU didn't because you know a flimsy "resolution" doesn't get you anywhere.

You know it takes much more than that. You know you need:

Written goals

A solid exercise program

Social support

Discipline

Patience

Sacrifice

A burning desire to succeed

Changes in your lifestyle

Education

Proper nutrition

In other words, you know you need to GET REAL about fat loss. You know it makes no sense to fall for the same old miracle promise or "easy" solution. Whether it's January 1st or Bathing Suit season doesn't matter. The proven approach to looking great on the beach is good old fashioned effort.

Don't miss the Women's Fat Loss Training video at the bottom:)

Look, in one way my life would be a LOT easier if I just lied to you and sold you a bunch of empty promises. Sure, it would make earning a living super easy. Most people are happy to spend their hard earned money on the latest miracle pill or potion. But I wouldn't be able to look at myself in a mirror. I wouldn't be able to sleep at night. And that's why I'll never be the one to lie to you about what it takes to transform your body.

Do the right thing this Bathing Suit Season. Use it as a catalyst to really change your life. I'd be thrilled to help you. I'd love it if you'd place your trust in me and let me show you the right way to do things.

If you arm yourself with the right knowledge and approach this with a great attitude you'll NEVER have another Bathing Suit Season nightmare again.

Hope this helps,

Eric Bonilla
http://www.walnutwomenfitnessbootcamp.com

PS - If you want to make the nutrition aspect of fat loss simple then you need to get on board with my friends at Prograde Nutrition. They're like me; they don't sell miracles in a bottle. They sell real nutrition that supports your fitness and fat loss goals. You can save a lot of loot with their combo packs. Check out Prograde Nutrition here.
http://www.premier-sport-fitness.getprograde.com/combos

Here's your video:)

Hit the comment button let me know what you think

Women's Fat Loss training - 5 Fat Loss Tips

2009-03-04T16:22:00.001-08:00

Hello,

Today you're in luck I have 5 fat loss tips
guaranteed to help shed those extra inches
and tone your body.

I also have a Women's Fat loss video to get

the heart rate going and that metabolism

firing.

Let me know what you think:)

Hit the comment button

Fat loss isn't rocket science. I know we love to make our problems seem much bigger than they really are, but when you really look at them they're typically easy to solve. And that's often the case with fat loss.

To prove it to you here are five super simple fat loss tips you can easily follow:

1) Stop consuming liquid sugar. Yes, I mean soft drinks and juices and bottles of iced tea loaded with high fructose corn syrup. For the most part, a 12 oz can of cola is 150 calories of pure sugar. Have a couple of those a day...

2) I've written it a gazillion times and I will continue to - eat breakfast! If you want to make fat loss easy then make sure you start your metabolism off on the right foot.

3) Eat more fruit. Aim for at least 5 servings a day.

4) Eat more veggies. Again, aim for at least 5 servings a day.

5) Stop eating so many processed foods. If it comes in a box from your grocery store it's most likely processed. The fresher the foods the better.

* Bonus tip*

You can make tips 3 and 4 a breeze by using a whole foods based multi.

Personally, I love Prograde Nutrition's VGF 25+

http://www.premier-sport-fitness.getprograde.com/vgfmen OR

http://www.premier-sport-fitness.getprograde.com/vgfwomen

because it is made from 25 WHOLE veggies, greens and fruits.

Hope this helps,

Eric Bonilla
http://www.walnutwomensfitnessbootcamp.com/

PS - You know I take my nutrition seriously. And it's why I ONLY recommend Prograde Nutrition's Whole Foods based multi. They have both a men's

http://www.premier-sport-fitness.getprograde.com/vgfmen

and women's http://www.premier-sport-fitness.getprograde.com/vgfwomen formula.

Late Night Cravings?

2009-03-02T08:24:00.000-08:00

Hello,
Do you get late night cravings for sweets or other
forms of starchy carbohydrate i.e. bread

I know I get late night cravings for sweets sometimes.

Invariably when this happens it's because we didn't consume
enough calories through out the day.

The end of the day comes, and now you're starving, and your
body is craving quick energy, foods that can replenish your bodies
energy stores fast.

A source of food that gets in your system fast is simple carbohydrates.
Simple carbohydrates though, will elevate your blood sugar and lead to
fat storage.

Definitely not the outcome you want if fat loss is your goal.

Would you like to get rid of late night cravings for good?
Here's how you do it- Get those meals in throughout the day.

Eat small frequent meals during the day spaced out every 3 to 4 hours.
Ensure each meal is balanced - protein, carbohydrate, healthy fat.

If you make these small adjustments you can say goodbye to the late night
cravings forever:)
Good luck, and let me know how you're doing

Hope this helps,

Eric Bonilla
http://www.walnutwomensfitnessbootcamp.com

Anti - Crunch Video + Rant

2009-02-21T15:55:00.000-08:00

Hello,

I have an Ab video for you today, with a bit of a rant:)

Just getting tired of the question " When are you going to start working abs",
and in the workout was an overhead squat, mountain climbers- You get the
idea.

Anyway hope you enjoy the video:)

Please let me know what you think. Just hit the comment button

Hope this helps,
Eric Bonilla
http://www.walnutwomensfitnessbootcamp.com

Walnut Women's Fitness Bootcamp- Valentine's Fat Burning Tips

2009-02-12T14:47:00.000-08:00

Hello,

Here's a Valentine's Day Workout to

help you create a calorie deficit:)

We know you won't go overboard on Valentine's

Day- Right? :)

This fat burning Workout consists of 3 band exercises

that we use in our bootcamps.

If you have any comments or questions- Just hit the Comment button:)

Take a look below

Valentine's Day is almost here. And there's a VERY good chance you have plans to eat out that night with your significant other.

And while I want you to have a great time, I do NOT want you to kiss your fat loss goals goodbye. Here are three quick Valentine's Day Fat Burning Tips to help keep you on track.

1) Make sure you get a good workout in that day. Preferably strength training. It'll have you blasting fat all day long.

2) Whatever you do, do NOT starve yourself all day long in anticipation of your big night out. That's one of the worst things you can do.

3) If you're having a chocolate craving - it is Valentine's Day after all - you want to have some good dark chocolate on hand.
(Note: I recommend Prograde Cravers. See the bottom of this email as they are on sale this week!)

4) Start Valentine's Day off with 2 large cups of water when you wake up. You also want to drink 1-2 cups before each meal as it will help you from consuming WAY to many calories.

Happy Valentine's Day!

Hope this Helps,

Eric Bonilla

PS - Here are all the details on Prograde Nutrition's 14% off Prograde Cravers sale.
Organic Dark Chocolate Prograde Cravers have no preservatives, only 180 calories and they come in three delicious flavors: peanut butter, almond butter and spirulina.

The even better news is they are on sale all this week for Valentine's Day.
Here's everything you need to know:

- Again, because it's Valentine's Day, the sale is 14% off all purcahses of Prograde Cravers

- When you checkout you will enter this coupon code to save the 14%: vday0909

- Shipping will take 3-5 days, so while I HIGHLY recommend you jump all over this sale, don't purchase these as a gift expecting them to be their for Valentine's Day itself. Buy them as a healthy gift for yourself or others.

- Sorry, Prograde Cravers are not available overseas

- The offer cannot be combined with others from Prograde and it ends this Saturday, February 14th at 11:59pm EST.- Prograde Cravers are NOT available in stores anywhere.

You can only find them online here:

http://www.premier-sport-fitness.getprograde.com/cravers

Don't wait- Sale Ends Feb 14th at 11:59 EST

Fat Loss Workout - Medicine Ball training pt 2

2009-02-06T12:48:00.000-08:00

Hello,

Here is the video I promised you

last post- Sorry it took so long:)

Hope you enjoy it - Let me know what you think:)

There is a reason few people reach their goals and make their dreams come true. Know what that reason is? It's because they actually HAVE goals written down. The vast majority of people on this planet do not. And not only do people that achieve goals actually set goals, they also create a a plan to make sure they make things happen.So where does that leave you?

Do you keep telling yourself you are going to "lose some weight?" Or do you have specific goals and a plan to reach them? Do you have a plan for what you're going to eat each day so you're not tempted to fill up on fast food?

Do you have a deadline for when you're going to reach your goal? Here's another one: you KNOW you need to be eating breakfast every day. Do you have nutritious food in the house you PLAN on eating each morning?If not have you looked into taking advantage of a delicious meal replacement shake like Prograde Lean?

http://www.premier-sport-fitness.getprograde.com/lean This is YOUR life. Whether you want your body to look better naked, you want to improve your health, you want to have more energy, or whatever your goal is, you MUST have written goals and a plan to achieve them.
Hope this helps,

Eric Bonilla
http://www.walnutwomenfitnessbootcamp.com
PS - Fail to plan, plan to fail. Life is easy when you plan for it to be.

Fat Loss workout- Medicine balls

2009-01-28T07:27:00.000-08:00

Hello,
Are you looking for a way to spice up your
workouts, to rekindle your fire?

Look no further than a medicine ball
workout.

I'm not saying to replace barbells & dumbbells
for a med ball.

A med ball workout is a great way to get a high intensity
workout, burn some fat, and have fun doing it.

We use med balls often for our Walnut Women's Fitness Bootcamp
Our bootcampers enjoy the exercises, and love the results:)

Here's a medicine ball workout to get you started.
Perform 20 reps for each exercise for a total of 15 minutes.
See how many rounds you can do.

1. Chest Throw- Grab a med ball, and find a partner to
throw at, or a sturdy wall to throw against. O.K. - stand with your feet about
shoulder width apart. Start with the med ball at chest level
and extend your arms through the ball.
2. Squat throw- Squat with your med ball at chest level, and
as you come up from your squat throw the ball to a point on the
wall about 10 - 12 feet high or just release into the air,
but don't let it hit you:)
3. Overhead throw- Again stand with your feet about
shoulder width apart bring the med ball over head
and throw the ball against the wall.

There you have it - A med ball workout to get you
started. Med ball video's coming soon:)

Hope this helps,
Eric Bonilla
http://www.walnutwomensfitnessbootcamp.com/
Healthy Snacks that taste amazing

Burn More Fat?

2009-01-22T07:44:00.000-08:00

Hello,
As a fitness expert, you know I'll never promise you a pill is going to be the answer to that "jiggle in your wiggle." If you want six pack abs you're going to have to work for them. BUT...There is some very promising research out there in regards to a dietary supplement you've probably been hearing a lot about.Yes, I'm talking about Essential Fatty Acids.

You probably have heard them called something like Fish Oil pills.How's this for good news?!*University of Georgia researchers have found something pretty amazing about Essential Fatty Acid supplements containing DHA. Get this: They actually help STOP the conversion of pre-fat cells into fat cells by causing them to die out before they can mature. Once a pre-fat cell becomes a fat cell, well, there's no turning back. You've got that fat cell for life.

Imagine, actually decreasing the accumulation of fat by taking an Essential Fatty Acid supplement containing DHA!Now let me do my best infomercial voice for you...But wait, there's more! Seriously, that's not the only benefit of Essential Fatty Acid supplements containing DHA. According to studies** done at the University of South Australia people that combined exercise with Essential Fatty Acid supplements containing DHA saw greater fat loss than the test group that only exercised and did not take the supplement.How can you not be excited by these research studies??

Now, personally, I don't like Fish Oil pills because they cause you to burp like crazy. If you've ever taken them you know exactly what I mean. And they aren't always the highest quality.I prefer EFA Icon from Prograde Nutrition because they use Krill Oil. It's been found to be a superior source of Essential Fatty Acids containing DHA. Plus, with EFA Icon there are NO fish burps. And I haven't even mentioned all the amazing health benefits from this dietary supplement.If you're looking to accelerate your fat loss results than I really recommend you go with Prograde Nutrition's EFA Icon.

You can get it here: http://www.premier-sport-fitness.getprograde.com/ Remember, EFA Icon is NOT a miracle solution. You will need sound nutrition and exercise. BUT the research is there. It's definitely a supplement with powerful fat loss properties.

Hope this helps,

Eric Bonilla
http://www.premier-sport-fitness.getprograde.com/icon
http://www.walnutwomensfitnessbootcamp.com/

* Journal of Nutrition, Vol. 136:2965-2969** American Journal of Clinical Nutrition, Vol. 85:1267-1274Prograde Nutrition19239 N. Dale Mabry Hwy.

Women's Fat Loss Training Tips - New Years Resolutions

2009-01-10T08:57:00.000-08:00

Hello,
New year Resolutions have begun, and probably
the most popular goal is fat loss.

I have 3 fat loss tips to help with those
New Years Resolutions:)

1. Eat more to weigh less- I know
if you've been reading this blog I've menti0ned
this before, but it's an important ingredient
to the fat loss recipe.

When you eat less in search of fat loss, your body
goes into starvation mode. The body senses a lack
of food and stores calories instead of burning them.

This is where most people become frustrated, and give up.
They think "I'm eating less and still can't lose fat- Forget it"

Now you know

2. Strength Training- I believe strength training is the "Magic Bullet"
everyone is looking for to accomplish their fat loss goals.
Without strength training you'll lose muscle from doing
only diet & cardio alone.

Strength training spares muscle, which is metabolically active tissue,
enabeling you burn fat more efficiently.
Strength training helps you bust through plateaus , and moves
you closer to achieving your New Years Resolutions.

3. Take Action- All of the advice in the world will go
for not if you never get started . The best time to start
is now.
There will always be road blocks in your path to your goals
but, if you take action you'll find that these barriers can be
overcome. Start Now

Hope this helps,
Eric Bonilla

ps. If you have any friends who would like this blog-
Don't keep it a secret - Let'em know:)

http://www.walnutwomensfitnessbootcamp.com

Women's Fat Loss Training- Prograde Nutrition

2009-01-08T06:05:00.001-08:00

Hello,

Here's a great video to help with those New year Resolutions
Click here: Women's Fat Loss Training Video

Let me know what you think:)

Anyway, here's a heads up on how to save some $$$$ on Prograde Nutrition.

As you probably already know, Prograde Nutrition was started by a couple of fitness pros to be a resource for ethical trainers, such as myself. They created a company that I can have complete faith in recommending to you.
I think a lot of people in my industry were laughing behind their backs hoping they would fail. Well, not only have they silenced their critics, their products are so in demand they are now shipping to the UK, Ireland, Australia and New Zealand! Plus, they will soon be able to ship to just about anywhere in the world.
Yes, the products are THAT good and they are that much in demand.
So to celebrate their new shipping destinations, and just to ring in the New Year, they are having a 10.9% off everything sale.
Yes, that's 10.9 as in January of 2009 ;-)
Here are some other details I want to make sure you know about:
- Again, you receive 10.9% off all Prograde products.
- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST. - Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing. - The coupon code you enter at checkout is: 012009- The website is http://premier-sport-fitness.getprograde.com/ , and you should definitely check out EFA ICON that's my favorite Prograde product.

I've been using it with some pretty amazing results.

Essential Fatty acids have been found to increase your immune system, decrease inflammation,
and helps to rid the body of the "bad fat"- Important especially for those new year Resolutions.

Hope this helps,
Eric Bonilla

PS- Remember, this Celebration Sale ends next Thursday, so be sure to order right away and take advantage of these BIG savings. http://www.premier-sport-fitness.getprograde.com/

Eric Bonilla's 2009 Predictions

2008-12-30T23:04:00.000-08:00

Hello,

I hope everyone had a great holiday.
I can't believe another year has come and gone.
Time flies make sure you smell the roses.
Remember the ending of Ferris Bueller? - I digress

Anyway, here are my predictions for 2009

1. Biggest loser T.V show will continue another year.
We love to see the transformations

2.Mainstream will finally realize machine based training is
much less effective than good ole dunbbells, barbells, & bodyweight.

3. A fitness bootcamp on every "corner".

4.People will realize the importance of taking efa's consistently.

5. Youth fitness will explode as parents see the need for their children
to get active because of budget cuts in schools, i.e. P.E. classes

6. People will look to private gyms or home workouts as an option, instead
of the big chain gyms.

7.People will wise up to the gadgets being sold on infomercials, and explore
the plethora of great information about fitness on the internet.

8. People will strive to be fit from the inside out.

9. 2009 will be your best year yet- Have a great 2009

Well, there you have it. My predictions for 2009
I'll talk to you again in 09

Hope this helps,
Eric Bonilla

http://www.walnutwomensfitnessbootcamp.com

Holiday Training

2008-12-23T07:52:00.000-08:00

Hello,

The Holidays are just around the corner.
There are tons of distractions to keep you
from your wokouts.
All the parties, shopping, e.t.c. will tug on your time.

However the holidays are not the time to slack off on your
workouts. All the parties bring extra calories which brings on
the pounds.

Another source of extra calories is the work place. I know co-workers
bring sweets in to the office. It's usually the sweets they don't want in their
home, and you end up eating it.

The average amount of weight gain during the holidays is 7lbs
Don't let that happen to you.

Keep your workouts going.

Holidays are not the time to give up on your workous.

I've mentioned this in other posts. Your workouts don't
have to be long.

Just be consistent with your training, and the Holiday 7lbs
will pass you by.

Hope this helps,
Eric Bonilla
http://www.walnutwomensfitnessbootcamp.com

Holiday Workout

2008-12-11T04:54:00.000-08:00

Hello,
Hope all is well
Getting your workouts in during the busy Holiday season
probably isn't high on your list of things to do for the day.

After all who has time to spend hours at the gym when there's
a million things to do.

I mean you have parties to go to shopping to do
e.t.c.

I have news for you- Your workouts don't have to
be long drawn out ordeals.

In fact they can be short, intense, and yes fun.

If you're strapped for time shorten your workouts
down to 15 to 20 minutes.

Yes, down to 15 minutes- You can still get a great
fat burning workout in and feel great all day.

Here's a fat burning, muscle building workout to
get you on the right track.

Perform 25 reps for each exercise , for a total
of 15 minutes. If you can't get all 25 reps at one time
break'em up till 25 reps are completed. Go nonstop between
exercises. Rest 1 minute between circuits.

1. pushups
2. pullups
3. squat
4. up downs
5. plank- 30 seconds

There you have it- Your Holiday workout.

Have any questions - Just hit the comment button.

Hope this helps,
Eric Bonilla

P.s. Need a healthy snack?
Click here: Delicious Healthy snacks

http://www.walnutwomensfitnessbootcamp.com/

ThanksGiving Workout

2008-11-25T13:18:00.000-08:00

Hello,
I know it's been awhile since I've posted.
I've been busy with my training business.

So I thought Thanksgiving would be a great time to make my
posting comeback:)

Thanksgiving is my favorite holiday for several reasons.
I love the food - (Yes I do cheat on Thanksgiving:) , and getting
together with friends and family.

Thanksgiving is also a time to reflect on things in life
that you're thankful for.

There are many things in life to be thankful for, but
sometimes we take them for granted.

On this blog for instance I get wrapped up in
reporting about the best ways to work the abs
when there's people who have serious health issues
and are fighting to save their own life.

It doesn't mean we can't try to improve our health-
improve our abs:) We just need to keep things in perspective
and Thanksgiving is the perfect opportunity.

In observance of Thaksgiving here's a fatloss workout
to burn those extra calories from your Thanksgiving feast-Enjoy!

Perform 50 reps of each exercise.
Do 2 rounds, and you're done.

Rest 90 seconds between rounds

If you need to break up the reps -
No problem

1. Bodyweight Squats - 50 reps
2. Push ups - 50 reps
3. Recline pulls- 50 reps

Hope this help,
Eric Bonilla
http://www.walnutwomensfitnessbootcamp.com/
Happy Thanksgiving

p.s Need a healthy treat try these out- Now on sale 11% off
Discount code is- thanks Small caps
Click here Chocolate peanut butter treats

Chino Hills, Diamond Bar, Walnut, Fires

2008-11-17T19:54:00.000-08:00

Hello,
First of all, my thoughts & prayers go
out to the people who lost their homes
in the Wildfires.

I live in Walnut, Ca just a few miles from
the fires.

The fires destroyed homes in Yorba Linda,
Anaheim Hills, Corona, Brea.

The fires evacuated people from their homes
in Chino hills but, I don't think there was loss
of homes there.

Schools in our area were closed , with our
local high school used as a evacuation center.

There was a time yesterday when things started
getting eerie, but fire fighters did an amazing job
and slowed the progress of the fire, and saved thousands
of homes.

Things are starting to get back to normal around here.
I'll get back to you in a couple of days

Sincerly,
Eric Bonilla

3 Fat loss tips - Holiday Seven

2008-11-12T17:35:00.000-08:00

Hello,

The "Holiday Seven" it's the average amount of
weight gained during the holiday season.

I'm not sure how accurate a seven pound weight gain is, but rest assured
there is definitaly more oppotunity to eat junk
during the holidays.

If you've been thinking about starting a fitness program
or maybe increasing your fitness program there is no better
time than the present.

Thanksgiving in America is just around the corner, which will
officially kick off the Holiday season.

There is no reason why you can't actually lose fat this holiday season
rather than gain fat.

Sensible eating is a major contributer to fat loss this season, but more on that
in part two of ths discussion.

Let's first get you going with a great fat burning workout.

I'll be back tomorrow with a great fat burning video
to get you going on your fat burning goals for the holidays:)

See ya tomorrow

Eric Bonilla
http://www.walnutwomensfitnessbootcamp.com

Historic Election

2008-11-05T15:21:00.000-08:00

Hello,

Election day is over. It was definitaly
a historic one.

President- Elect Barrack Obama became the
first African American President in American history.

What a day- Like a headline said from a major newpaper
"Anything is possible".

There is literally nothing you can't achieve if you believe.

I know the saying is cliche, but it couldn't be any more true
than it is today.

If President Elect Obama didn't have intense belief
in himself & his abilities he would not be where he is today.

The messege here is- Mindset
What you absolutely believe you can achieve.

You must move forward towards your goals
with a clear, laser beam like approach.

Discard anything that doesn't bring you
closer to your goals.

Get the help of others who have done what
you want to accomplish.

Don't try to reinvent the wheel

Need some help with your training & nutrition plan?

Click here
eric_bonilla1@msn.com

Hope this helps,
Eric Bonilla

http://www.walnutwomensfitnessbootcamp.com/

Halloween 3 Tips for Halloween parties

2008-10-31T09:05:00.000-07:00

Hello,
Happy Halloween!
It's a day for parties, sweets, candies, e.tc.
Definitaly enjoy the day, but do so in moderation.

Here's 3 tips to help you stay on track
at Halloween parties.

1. Eat a nutritious snack before the party.
Eating before the party will help fill you up
and keep consumption of bad food under contol

2. Take one trip to the food table.
Consuming food in moderation whether
it's healthy or "bad" food will keep your calorie
intake down

3. Drink alcohol in moderation
It's very easy to pack on the calories
with alcohol because you are drinking your calories.

Plus, consuming alcohol places extra work on your
liver to process the alcohol.

Your liver aids in burning fat,
but the liver must shift attention to alcohol when
it's consumed.

I hope these tips were helpful.

Remember to enjoy yourself.

Eric Bonilla

http://www.walnutwomensfitnessbootcamp.com/

Arizona Trip

2008-10-23T15:29:00.000-07:00

Hello,
I'll be out of town the next couple of days.
My son has a baseball tournament in Pheonix, Arizona
this weekend.

It's actually a showcase tournament, where college & pro scouts
are invited to watch the games, and possibly recruit players.

I'll definitaly get my training in - Here's the hotel workout
I will use.

I'll go 10 rounds with the exercises listed below

1. jump rope 400 jumps
2. push ups- 25
3. up downs
4. dips- 25 reps
5. body weight lunges

The only piece of equipment I will need is my jumpe rope.
You can get a great workout on the road with no equipment

I'll let you know how it goes:)

Hope this helps,
Eric Bonilla

http://www.walnutwomensfitnessbootcamp.com

3 Fat Loss Mistakes

2008-10-20T14:06:00.000-07:00

Hello,

Here's 3 fat loss mistakes you're making

right now, and strategies to get back

on track.

1. Eating one big meal per day-

Several things happen when you consume only
one meal per day in hopes of shedding bodyfat.

Your body actually acts completely opposite of the desired effect.

Your body will hoard calories because it senses

a lack of calories and will save energy for a later time

By consuming frequent meals through out the day, the body will
sense a constant flow of energy and release calories to
be burned as fuel

2. Slow mind numbing cardio- You've probably heard cardio
will burn fat from your body, but at what expense.
Performing hours and hours of cardio, along with a
lower percentage of fat,burns muscle at
an acclerated rate.

Performing interval training where you have short bursts
of high intensity(relative to fitness level) training coupled with low intensity trainig allows you to use better form with the high intensity mode,
and also allows for a longer high intensity period

More importantly you will burn more fat than if you did slow,
boring cardio hour after hour.

3. Cosistency- You must be consistent with your workouts.
If your workouts are "Here & there" at best you'll have a hard time
making progress.

You'll start to put on muscle and shed fat, only to
lose your gains by inactivity. Consistent workouts will bring guaranteed
results.

There you have it. 3 Fat loss mistakes you're making
as we speak.

Make the changes, and follow these reccomendations, and you'll
be on your way to fat loss - Guaranteed

Let me know what you think:)

Hope this helps,

Eric Bonilla

P.s. Need a healthy snack?

Grab one here. Delicious healthy snacks

http://www.walnutwomensfitnessbootcamp.com

Fat Loss Workout- Walnut Women's Fitness Bootcamp

2008-10-15T14:09:00.001-07:00

Hello,

Here's a fat loss workout for you.
Sorry the lighting is pretty bad.
Hope you like it.

let me know what you think:)

Hope this helps,
Eric Bonilla
http://www.walnutwomensfitnessbootcamp.com/
http://www.walnutwomensfitnessbootcamp.blogspot.com/

Workout Variety

2008-10-11T09:35:00.000-07:00

Hello,
Are your workouts getting boring?

Have you been doing the same workout
routine day in and day out?

Boredom is a major contributing factor to
missed workouts, and ultimately stopping
your fitness program.

Boredom isn't the only reason you need to add
variety to your workout.

Your body(muscles) soon adapt to the same workout
routine, and gains in shape and size to your body come
to a screeching halt.

Change your workouts at least every 4 to 5 weeks. this could be-
The order of your routine, exercises, rest periods, duration of workout,
the variations are countless.

If boredom has set in, and your dreading your workouts,
it could be you just need to change things up to get you
back on the right track.

Hope this helps,
Eric Bonilla

http://www.walnutwomensfitnessbootcamp.com

Wednesday Workout

2008-10-08T17:12:00.000-07:00

Hello,

Have a workout for you today.
This is the workout I performed today.
Adjust workout to your fitness level.

I felt pretty good today, but its seriously hot
in California(Walnut) right now. As i write this it's 97 degrees
at 5pm .

My gym is in a warehouse - So no air conditioning.
definitaly work up a sweat:)

O.K. here's the workout
Perform workout for 20 minutes. 10 reps each exercise
Rest 1 minute between circuits.
1. db clean pulls
2. Goodmornings
3. push up between two boxes
4. Up downs

Watch your form. Make sure you initiate with your hips
when performing goodmornings. Keep bodyweight towards your
heels.
Keep chest up with db pulls

Hope this helps,
Eric Bonilla

http://www.walnutwomensfitnessbootcamp.com/
P.s. I'll have video for you to0morrow:)

Strength Training & Stress Management

2008-10-06T10:46:00.000-07:00

Hello,
I'm sure you know about the financial crisis that
is affecting the U.S. as well as Europe.
Financial issues can easily lead to stress, and
anxiety.

Strength training can help decrease stress hormones

called cortisol and increase the "good" hormones called endorphins

Strength training can also take your mind off

stress or problems you might have throught out the day.

Strength training especially group training( bootcamps)

are great avenues for social support, which help

with adherence to your workouts.

If you're already strength training - Good Job

If not get started your stress relief awaits:)

Hope this helps,

Eric Bonilla

http://www.walnutwomensfitnessbootcamp.com

Women's Fat Loss Training

2008-10-02T17:22:00.000-07:00

Hello,
Women often ask me
"What's the best exercise to lose belly
fat?
Before I can answer - It ususally goes like this-
"I do hundreds of crunches, and I can't lose any fat
from my bellly".

The problem is there is no such thing as spot reduction

meaning you work a certain area , and that area will reduce

in size.

Actually the best exercises to lose belly fat are full body exercises

such as squats, deadlifts, etc .

By working more muscles at one time

you burn more calories, which means more fat being burned from your belly.

Here's a sample full body workout to zap belly fat

Perform 12 - 15 reps per exrcise . Go through circuit

5 rounds with 1 minute rest between rounds

1. push up

2. squat

3. Db row

4. Deadlift

Hope this helps,

Eric Bonilla

http://www.walnutwomensfitnessbootcamp.com

Wall Street Workout - Bailout

2008-09-30T10:14:00.000-07:00

Hello,
I'm sure you've heard by now of the record
Wall Street fall yesterday.

A $700 billion bailout was shot down by congress,
and consequently the Dow took a downer.

Here's a workout to help ease the stress
and get you away from the news.

If you have to watch the latest financial
reports then do this workout during commercials:)

Here's my Wall Street Workout
Perform workout for 20 minutes, 30 seconds per exercise
- Rest 1 minute between circuits
1.DB snatch
2.Barbell Row
3. push-up
4. Jump rope

Hope this helps,
Eric Bonilla

p.s. Let me know what you think.
Would love to hear from you:)

http://www.walnutwomensfitnessbootcamp

Friday Workout

2008-09-26T16:51:00.000-07:00

Hello,

Hey its Friday!

Here's my Friday morning workout.

Adjust poundages and or sets & reps

to your fitness level.

Friday Workout:
Perform workout 20 minutes- rest 1 minute between
circuits

1. Box Squat- 365lbs x 3
2. Db row - 100lb x 6
3. Jump rope - 300 jumps
4. Hammer curls(My beach exercise:)- 35lbs x 8

If you have any questions don't hesitate to give me
an email.

Hope this helps,

Eric Bonilla

http://www.walnutwomensfitnessbootcamp.com