Generated by All in One SEO v5.0.0.1, this is an llms.txt file, used by LLMs to index the site. # Brien Shamp’s Coaching, Nutrition & Fitness Weight loss, fat loss, nutrition, fitness, personal training, coaching ## Sitemaps - [XML Sitemap](https://brienshamp.com/sitemap.xml): Contains all public & indexable URLs for this website. ## Posts - [Articles](https://brienshamp.com/blog/) - [Food Matters Wrap-Up](https://brienshamp.com/2011/03/food-matters-wrap-up/) - Hello Friends! Our first Movie Night at Belmont Personal Training & Nutrition was a success. We saw the movie “Food Matters.” I highly recommendwatching this movie even if you think you know all about the benefits of food. Below are the highlights from the event. Here are 15 things that stood out for me from - [Chocolate Mint Shake](https://brienshamp.com/2018/08/chocolate-mint-shake/) - Protein shakes are a fantastic way to fuel your muscles after a great workout, but simply combining protein powder and water can be pretty boring. I’ve found that adding ice and a few other strategic ingredients can turn that boring protein shake into dessert, while keeping it healthy and fit. Blend up one of these - [New Products From Born Tough & Elite](https://brienshamp.com/2024/03/new-products-from-born-tough-elite/) - Let me know what you think. Coach Brien Telephone: (650) 514-6679 About Brien Disclaimer - [Prestige Labs](https://brienshamp.com/2019/01/prestige-labs/) - BULLETPROOF VITALITY FOR HER Learn More BURN AM Learn More Sleep multiplier Learn More burn pm Learn More Great news!We are now the proud distributor of the Prestige Lab’s Supplement line and this has been a great complement to our services & programs.Prestige Lab’s is the only supplement line in the world that is PhD - [Be Better Wednesday TABATA Workout (6/7/23)](https://brienshamp.com/2023/06/6723/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up - [Be Better Tuesday Core~Cardio Workout (6/6/23)](https://brienshamp.com/2023/06/6623/) - Warm-up prior to workout WOD: Perform the following 7 Exercises in a Circuit for 40s each with 20s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 28 Sets, 20s Transition Time after Completing each Round* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time - [Be Better Monday 5 Station Rotation Workout (6/5/23)](https://brienshamp.com/2023/06/6523/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed by the Active Rest Movements (ARM) for 30s for 4 Sets each before rotating to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing each Round* **Heart - [Word of the Week: WIN](https://brienshamp.com/2023/06/win/) - 💥 Word of the Week: WIN! 💥 This week, let's channel our inner champions and embrace the spirit of winning in every aspect of our lives! 🏆✨ Winning isn't just about competition or being the best. It's about setting goals, challenging ourselves, and pushing beyond our limits to achieve personal victories. 🌟💪 Whether it's conquering - [Be Better Friday Unilateral Strength Workout (6/2/23)](https://brienshamp.com/2023/06/6-2-23/) - Warm-up prior to workout WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 5 Sets. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 40 Sets, 10s Transition Time after Completing each Round* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time - [Be Better Thursday Core~Strength~Cardio Workout (6/1/23)](https://brienshamp.com/2023/06/6123/) - Warm-up prior to workout Core/Mobility Patterns - Perform the following Movements for 30s in a Circuit with a 10s Transition for 2 Sets *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 2 Rounds* **Heart Rate Monitor Zone: 2-4: Aerobic zone (conversational intensity). Keep them moving** Bear Crawl: *Hips High *Relax - [Word of the Week: GRIT](https://brienshamp.com/2023/05/53023-2/) - The word of the week is GRIT! Discover the power of GRIT and unlock your untapped potential! 💪✨ Grit, as defined by psychologist Angela Duckworth, is all about perseverance and unwavering passion for your long-term goals. It's the ability to stay determined and motivated, even in the face of failure and adversity. Research shows that - [Be Better Wednesday Combo Tabata Workout (5/31/23)](https://brienshamp.com/2023/05/53123/) - Warm-up prior to workout WOD: Perform each Tabata Combo for 20s with 10s for 16 Sets Total before moving on to the next Combo. Tabata #4 is to be performed as a group for 4 - 6 Sets each. For Example in #1: 20s of Jump Squats, 10s Rest, 20s Single Leg Deadlifts, 10s Rest, - [Be Better Monday Memorial Day Murph Workout 5/29/23](https://brienshamp.com/2023/05/53023/) - Warm-up prior to workout The Murph workout is one of the CrossFit “hero” WODs, or workout of the day. These workouts are performed to honor the memories of those who served in the armed forces and paid the ultimate sacrifice. “Murph” honors the life of Lieutenant Michael Murphy from Patchogue, NY, who died serving in - [🌟 Incredible Transformation Alert! 🌟Yelp Review/Success Story: Sarah M](https://brienshamp.com/2023/05/sarahm/) - Witness the amazing power of determination and the impact of 12 weeks on Sarah's life! 🙌 In just a short span of time, Sarah achieved remarkable results that are truly inspiring. Let's take a look at her incredible accomplishments: 👗 Dropped 3 dress sizes 💪 - [Be Better Endurance Friday Workout (5/25/23)](https://brienshamp.com/2023/05/52523/) - Warm-up prior to workout WOD: Perform the following 7 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 28 Sets, 0s Transition after Completing all each Round* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time - [Be Better Tuesday Core~Cardio 5 Station Rotation Workout (5/24/23)](https://brienshamp.com/2023/05/52423-2/) - Warm-up prior to workout WOD: Perform the following 5 Station Core Movements for 40s followed by Cardio for 40s with 10s Rest for 3 Sets each. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition after Completing all 6 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate - [Be Better Wednesday Strength Tabata Workout (5/24/23)](https://brienshamp.com/2023/05/52423/) - Warm-up prior to workout WOD: Perform each Exercise for 20s with 10s Rest for 8 Sets before moving on to the next Exercise.*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this - [Be Better Tuesday Core~Cardio Workout (5/23/23)](https://brienshamp.com/2023/05/52323/) - Warm-up prior to workout CORE/MOBILITY WARM-UP: Alternate 30s Each - 2 Sets *Set Gym Boss or Interval App to: 30s Work, 10s rest, 4 Sets Bear Crawl: *Legs Straight *Opp. Arm & Leg *Try to get Foot to Hand to get Stretch *Allow Head to fall *Butt in Air *Modify with Baby Crawl *Keep Belly - [Word of the Week: PATIENCE](https://brienshamp.com/2023/05/2023-2/) - The word of the week this week is PATIENCE. Patience is a superpower that allows us to stay calm and composed when facing challenges or difficult individuals. How's your patience game going? Personally, I like to think of myself as a patient person... as long as everything goes smoothly, that is! 😄 Back in 2019, - [Be Better Monday Body Weight Challenge Workout (5/22/23)](https://brienshamp.com/2023/05/52223/) - Warm-up prior to workout WOD: Perform the following 7 Exercises for 10 Reps each AMRAP or for 30s each. The first 6 Movements can be done in the same spot. Perform As Many Rounds As Possible in 25 Minutes. Push for the Final 3 Minute - FINISHER *Shoot for 6 Rounds - Take a break - [Be Better Friday Strength! Workout (5/18/23)](https://brienshamp.com/2023/05/51823-2/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 30s each in a Circuit with 10s Rest for 5 Rounds. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 5 Rounds, 30s Transition Time after Completing each Round* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during - [Be Better Thursday Core~Cardio Fat Blaster Workout (5/18/23)](https://brienshamp.com/2023/05/51823/) - Warm-up prior to workout Cardio Warm-Up: Goal is to stay aerobic - recovery day. Emphasize nose breathing and controlled breathing. Toes up, Land on Ball of Foot Drive Elbows, Hands should go Cheek to Cheek - Keep Arms at 90 Maintain Good Posture - Look straight ahead Explode/React off the ground Short Running Drills - - [Be Better Wednesday Tabata Workout (5/17/23)](https://brienshamp.com/2023/05/51723/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s with 10s Rest for 6 Sets each before moving on to the next Exercise. *Set Gym Boss or Interval App to: 40s Work, 5s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart - [Be Better Tuesday Core~Cardio Fat Blaster Workout (5/16/23)](https://brienshamp.com/2023/05/51623/) - Warm-up prior to workout WOD: Perform the following 7 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 30s Transition Time after Completing each Round* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time - [Word of the Week: MIRACLES](https://brienshamp.com/2023/05/miracles/) - This week's word of the week is MIRACLES. How amazing is it to think that miracles happen every day, all around us? Whether it's a simple act of kindness from a stranger or a medical breakthrough that saves lives, we are surrounded by miracles big and small. Sometimes we can get bogged down by the - [Be Better Monday 5 Station Rotation Workout (5/15/23)](https://brienshamp.com/2023/05/51523/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Movements (PM) for 40s followed by 40s of the Secondary Movement (SM) for 40s for 3 Sets each before rotating on to the next station. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all - [Be Better Friday Bodyweight HIIT Workout (5/13/23)](https://brienshamp.com/2023/05/51323/) - Warm-up prior to workout WOD: Circuit the following 12 Exercises for 30s with 10s Rest for 4 Rounds. This is a non-stop Workout. Go at your own pace. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 48 Sets, 10s Transition Time after Completing each Round* **Heart Rate Monitor Zone: 3-5. Get the - [Be Better Thursday Core~Cardio Workout (5/11/23)](https://brienshamp.com/2023/05/51123/) - Warm-up prior to workout WOD: Alternate the following 5 Core~Cardio Stations two Exercises at a time for 30s each with 10s Rest between for 4 sets. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the - [Be Better Wednesday Tabata Workout (5/10/23)](https://brienshamp.com/2023/05/51023/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s with 10s Rest for 8 Sets before moving on to the next one. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate - [Be Better Tuesday Core~Strength~Cardio x 4 (5/8/23)](https://brienshamp.com/2023/05/5823/) - Warm-up prior to workout WOD: Complete the following 6 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 24 Sets, 0s Transition Time after Completing each Round* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time - [Word of the Week: PROGRESS](https://brienshamp.com/2023/05/2023/) - The word of the week is PROGRESS. Progress is all about taking small steps towards your goals and feeling motivated to keep moving forward. When you shift your mindset towards celebrating your daily victories instead of focusing on obstacles, you'll start to feel the power of progress. So, what are you more focused on - - [Be Better Monday 5 Station Rotation Workout (5/8/23)](https://brienshamp.com/2023/05/5-8-23/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed by the Active Rest Movement (ARM) for 30s with 10s Rest for 4 Sets each before rotating to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing - [Be Better Friday Total Body Workout (5/5/23)](https://brienshamp.com/2023/05/5523/) - Warm-up prior to workout WOD: Perform the following 6 Exercises in a Circuit for 30s each with 10s Rest for 5 Rounds. Rest after each round. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing each Round* **Heart Rate Monitor Zone: 3-5. Get the heart rate - [Be Better Thursday Core-Cardio Workout (5/4/23)](https://brienshamp.com/2023/05/5423/) - Warm-up prior to workout WOD: Perform the following 8 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 10s Transition Time after Completing each Round* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this - [Be Better Wednesday Fat Loss Tabata Workout (5/3/23)](https://brienshamp.com/2023/05/5323/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total before moving on to the next one. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the - [Be Better Tuesday Core~Cardio Strength Workout Workout (5/2/23)](https://brienshamp.com/2023/05/5223/) - Warm-up prior to workout WOD: Alternate the following 10 Exercises two at a time for 40s each with 10s Rest for 3 Sets. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during - [Word of the Week: STRENGTH](https://brienshamp.com/2023/05/word-of-the-week-strength/) - The word of the week is STRENGTH. Strength is the quality or state of being physically strong. If you're looking to improve your overall quality of life, then physical strength should be a top priority. Not only does it help you recover from injuries, but it can also prevent them from happening in the first place. As - [Be Better Monday 5 Station Rotation Workout (5/1/23)](https://brienshamp.com/2023/05/5123/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Strength Movements (PSM) for 30s followed by 30s Active Core/Cardio Movements (ACM) for 4 Sets each before Rotating to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* **Heart - [Be Better Friday Body Weight Challenge Workout (4/28/23)](https://brienshamp.com/2023/04/42823/) - Warm-up prior to workout WOD: Perform the following 8 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing each Round* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time - [Be Better Thursday 5 Station Core~Cardio Rotation Workout (4/27/23)](https://brienshamp.com/2023/04/42723/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Core Movements (PCM) for 40s followed by 40s of Active Cardio Movements (ACM) for 3 Sets each. Rotate to the next Station when all 3 Sets are complete. Transition Time is 10s between PCM & ACM so move quickly! *Set Gym Boss or Interval - [Be Better Wednesday Tabata Workout (4/26/23)](https://brienshamp.com/2023/04/42623/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to - [Be Better Tuesday Core~Cardio Workout (4/25/23)](https://brienshamp.com/2023/04/42523/) - Warm-up prior to workout Bodyweight Core: Perform the following 4 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds:*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets**Heart Rate Monitor Zone: 2-4: Aerobic Zone - Conversational Intensity - Keep Moving* Supine Lower Abdominal Curl Up w. Rotation w. - [Word of the Week: COURAGE](https://brienshamp.com/2023/04/courage1/) - Hey everyone, it's time for the word of the week! This week's word is COURAGE. 💪 Courage is about facing your fears in difficult situations. As Jack Canfield said, "Everything you want is on the other side of fear." 🌟 Is there something you've been wanting to do but feel held back by fear? Maybe - [Be Better Monday Fat Loss Rotation Workout (4/24/23)](https://brienshamp.com/2023/04/42423/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Movements (PM) for 40s and follow with Active Rest Movements (ARM) for 40s for 3 Sets at each Station. Rotate to the next Station when all 3 Sets are Complete. Transition Time is 10s between PM & ARM so move quickly! *Set Gym Boss - [Be Better Friday Combo Tabata Workout (4/21/23)](https://brienshamp.com/2023/04/42023-2/) - Warm-up prior to workout WOD: Alternate the following Tabata Combo Exercises for 20s with 10s Rest for 8 Sets each. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 12 Sets, 30s Transition Time after Completing all 16 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to - [Be Better Thursday Core~Strength~Cardio Workout (4/20/23)](https://brienshamp.com/2023/04/42023/) - Warm-up prior to workout Core/Mobility Patterns - Perform the following Movements for 30s in a Circuit with a 10s Transition for 2 Sets *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 10 Sets ( 3 rounds)* **Heart Rate Monitor Zone: 2-4: Aerobic zone (conversational intensity). Keep them moving** Bear Crawl: *Hips High - [Be Better Wednesday Upper Body Speed~Agility~Core Workout (4/19/23)](https://brienshamp.com/2023/04/4-19-23/) - Warm-up prior to workout Advanced Warm-Up: Mobility/Running Drills (5 min): *Perform for each movement for approx. 20s *Stay tall on all drills except Lateral Shuffle *Lift Collar Bones 1” *Breathe rhythmically Walking Frankenstein's: *Alt. Sides *Toes Up *Legs Straight Walking Knee to Chest Hug: *Alt. Sides *Toes Up Walking Quad Stretch: *Alt. Sides *Start with - [Be Better Tuesday Core~Cardio Workout (4/18/23)](https://brienshamp.com/2023/04/41823/) - Warm-up prior to workout Advanced Warm-Up: SB/MB/DB/Weighted Object (2 Sets Each) - Modify as needed: Backward Lunges w. Rotation - 10 Reps Each Side Bent Over Wide Rows - 10 Reps *Palms towards Body Stick Overhead Squats - 10 Reps *Start w. Shoulder Mobility Work After Advanced Warm-Up transition to WOD.WOD: Perform the following 3 - [Be Better Monday Lower Body Boxing Emphasis Workout (4/17/23)](https://brienshamp.com/2023/04/41723/) - Warm-up prior to workout WOD: Alternate the following 8 Strength~Agility Exercises two at a time for 30s each with 10s Rest for 4 Sets. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up - [Be Better Fat Loss Friday Workout (4/14/23)](https://brienshamp.com/2023/04/41423/) - Warm-up prior to workout WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds. 30s rest after each round. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 28 Sets, 30s Transition Time after Completing each Round* **Heart Rate Monitor Zone: 3-5. Get the heart - [Be Better Thursday Core~Cardio Workout (4/13/23)](https://brienshamp.com/2023/04/41323/) - Warm-up prior to workout WOD: Perform the following 8 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 10s Transition Time after Completing each Round* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time - [Be Better Wednesday Tabata Workout (4/12/23)](https://brienshamp.com/2023/04/41223/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to - [Be Better Monday 5 Station Rotation Workout (4/10/23)](https://brienshamp.com/2023/04/41023/) - Warm-up prior to workout Mobility/Running Drills: *Perform each drill for approx. 3 yards and then Backedal & Repeat 2-4x *Stay tall with Eyes straight ahead except for the Lateral Shuffle *Lift Collar Bones 1” *Relax Heels with Agility Drills *Breathe rhythmically **Heart Rate Monitor Zone: 2-3. Get the heart rate up during this time to - [Be Better Tuesday Core~Cardio Workout (4/11/23)](https://brienshamp.com/2023/04/41123/) - Warm-up prior to workout Advanced Warm-Up (3 Sets Each) - Modify as needed: Weighted Fwd 45 Degree Lunges - 10 Each Side Weighted Side Bends - 10 Each Side Stick/Towel/Band Overhead Squats - 10 Reps *Warm-Up with Forward-Back Rotations After Advanced Warm-Up transition to WOD.WOD: Alternate the following 8 Core~Cardio Exercises two at a time - [Word of the Week: RENEWAL](https://brienshamp.com/2023/04/renewal/) - The word of the week is renewal. Renewal means the act of making something new again, or restoring something to its original condition. In a personal context, renewal can refer to the act of making positive changes in one's life, or finding new sources of inspiration and motivation to achieve one's goals. Easter is a - [Be Better Friday 5 Station Rotation Workout (4/7/23)](https://brienshamp.com/2023/04/4723/) - Warm-up prior to workout WOD: Alternate the following 5 Primary Strength Movements (PSM) for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after - [Be Better Thursday Core~Cardio Workout (4/6/23)](https://brienshamp.com/2023/04/4623/) - Warm-up prior to workout Core Warm~Up: Perform 2 Sets of the following for 30s each in a Circuit with 10s Rest.*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 10s Transition Time after Completing each Circuit* Side Lying Leg Raises - Hip AB (LT): *Keep Hips Stacked *Bring top leg - [Be Better Wednesday Tabata Workout (4/5/23)](https://brienshamp.com/2023/04/4523/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total. Complete all 8 Sets before moving on to the next Exercise. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing each Circuit* **Heart Rate Monitor Zone: - [Be Better Tuesday Core~Cardio Workout (4/4/23)](https://brienshamp.com/2023/04/4423/) - Warm-up prior to workout Phase 3: BW Warm-Up (3 Sets Each) - Modify as needed: Side Lunges: 6-8-10 Reps Each Side Prone Triceps Ext: 6-8-10 Reps Split Squats: 6-8-10 Reps Each Side *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 10s Transition Time after Completing each Circuit* WOD: Perform the - [Word of the Week: SUNSHINE](https://brienshamp.com/2023/04/4323-2/) - Sunshine - the word itself evokes feelings of warmth, happiness, and positivity. This week's word of the week is sunshine, and it's a reminder of the powerful effect that sunlight can have on our minds and bodies. Living in a place like Northern California, we can often take sunshine for granted. But when it's been - [Be Better Monday Spartan Challenge Workout (4/3/23)](https://brienshamp.com/2023/04/4323/) - Warm-up prior to workout WOD: Perform the following 8 Exercises in a Circuit for 30s each for 5 Rounds. Challenge them to make the 5th Round as tough as possible. Goal is to keep moving. Set Gym Boss or Interval App to: 30s Work, 10s Rest, 40 Sets, 5 Rounds, 10s Transition Time after Completing - [Be Better Friday 5 Station Fat Loss Rotation Workout (3/31/23)](https://brienshamp.com/2023/04/33123/) - Warm-up prior to workout WOD: Alternate the following 5 Primary Strength Movements (PSM) for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after - [Be Better Thursday Core~Cardio Workout (3/30/23)](https://brienshamp.com/2023/03/33023/) - Warm-up prior to workout Phase 3: MB/KB/DB Warm-Up (3 Sets Each): 10 MB/KB/DB Squat w. Circles (10 Each Side): *Hold Weight Below Groin > Squat > Rise from Squat & Bring Arms Overhead in a Circle > Change Direction after 5. 10 MB/KB/DB Reverse Wood Chops w. Pivot (10 Each Side) 10 MB/KB/DB High To - [Be Better Wednesday Tabata Workout (3/29/23)](https://brienshamp.com/2023/03/32923/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total. Complete all 8 Sets before moving on to the next Exercise. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* If attending the - [Be Better Tuesday Core~Cardio Workout (3/28/23)](https://brienshamp.com/2023/03/32823/) - Warm-up prior to workout 3/28/23: Tuesday Core~Cardio Core Breathing - Your Choice. (2 min) (Review Overall Model of WOD Today) (Review Overall Model of WOD Today) *Heart Rate Monitor Zone: 1- Tell everyone to do their best to slow down their breathing to see how slow they can get their heart rate (have them watch - [Be Better Monday 5 Station Rotation Workout (3/27/23)](https://brienshamp.com/2023/03/32723/) - Warm-up prior to workout Advanced Warm-Up: Phase 3: Core~Mobility Patterns Perform the following Movements for 5 Reps each in a Circuit for 3 Minutes-AMRAP *Set Gym Boss or Interval App to: 3 Mins* Back Lunges w. Straight Arm Raises (5 Each Side): *Big Step *Inhale on the way down and exhale, with Kegel contraction (squeeze - [Word of the Week: TRUST](https://brienshamp.com/2023/03/trust-2/) - The word of the week is TRUST. Trust is a foundational component of healthy relationships, both in our personal and professional lives. It involves believing in the reliability, honesty, and competence of others. However, it is equally important to trust oneself. Self-trust is the belief in one's own abilities, judgment, and decisions. When we trust - [Be Better Friday Metabolic Fat Loss Workout Workout (3/24/23)](https://brienshamp.com/2023/03/32423/) - Warm-up prior to workout WOD: Perform the following 4 Exercises for 6 Reps each in the 2 Circuits for 90s. Set your Gymboss/Timer for every 90s to Restart & Repeat. If you are getting too much Rest, do 7 or more Reps. If you are not getting enough Rest do 5 Reps. Complete 6 Sets - [Be Better Thursday Core~Cardio Blast Workout (3/23/23)](https://brienshamp.com/2023/03/32323/) - Warm-up prior to workout WOD: Alternate the following 10 Exercises two at a time for 30s with 10s Rest for 3 Sets each before moving on to the next Station. Cardio inspired by: https://www.youtube.com/watch?v=VnWj0gIqGPY *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* - [Be Better Wednesday Combo Tabata Workout (3/22/23)](https://brienshamp.com/2023/03/32223/) - Warm-up prior to workout WOD: Combo Tabata - There are two Exercises per Station - Alternate for 20s with 10s Rest for 8 Sets each before moving on to the next Station. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 16 Sets, 30s Transition Time after Completing all 16 Sets* If attending - [Be Better Tuesday Core~Cardio Workout (3/21/23)](https://brienshamp.com/2023/03/32123/) - Warm-up prior to workout WOD: Perform the following 9 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest for 3 Rounds & 10s Transition Time after each Round *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 9 Sets, 10s Transition Time after Completing all 9 Sets* If attending the LIVE - [Word of the Week: LAUGHTER](https://brienshamp.com/2023/03/laughter/) - The word of the week is Laughter. Laughter is a universal language that connects people across cultures and generations. It is a powerful tool that has been used throughout history to bring joy, relieve stress, and promote physical and mental health. Laughter is a natural response to humor and can occur in various forms, such - [Be Better Monday 5 Station Rotation Workout (3/20/23)](https://brienshamp.com/2023/03/32023/) - Warm-up prior to workout WOD: Alternate the following 5 Primary Strength Movement (PSM) Stations for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time - [Be Better Friday Challenge Workout (3/17/23)](https://brienshamp.com/2023/03/31723/) - Warm-up prior to workout WOD: Perform Cardio & Strength for 30s and 10s Transition Time with 30s Rest after each Round (if you need to Rest, you can do so on your own time). 4 Rounds Total. Focus on Breathing & Modify as needed. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, - [Be Better Thursday Core~Cardio Workout (3/16/23)](https://brienshamp.com/2023/03/3-16-23/) - Warm-up prior to workout 3/16/23: Thursday Core~Cardio Core Breathing - Your Choice. (2 min) (Review Overall Model of WOD Today) (Review Overall Model of WOD Today) *Heart Rate Monitor Zone: 1- Tell everyone to do their best to slow down their breathing to see how slow they can get their heart rate (have them watch - [Be Better Wednesday Tabata Workout (3/15/23)](https://brienshamp.com/2023/03/3-15-3/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total before moving on to the next Exercise. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 8 Sets* If attending the LIVE Session, connect your - [Be Better Tuesday Body Weight Abs Workout (3/14/23)](https://brienshamp.com/2023/03/31423/) - Warm-up prior to workout WOD: Perform the following 8 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest. Perform 4 Rounds with 10s Rest in between each Round. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets, Rest for 1 Min after the 2nd Round If attending the LIVE - [Word of the Week: NEW](https://brienshamp.com/2023/03/new/) - The word of the week is NEW. New refers to something recently made, grown, or built, or recently found, invented. The word "new" carries a powerful energy of excitement, possibility, and potential. It is a word that signifies change, growth, and progress. When we encounter something new, whether it be a new opportunity, a new - [Be Better Monday Fat Loss Circuit Workout (3/13/23)](https://brienshamp.com/2023/03/31323/) - Warm-up prior to workout Phase 3: Core~Mobility Patterns - Perform the following Movements for 30s each in a Circuit with 10s Rest for 2 Sets *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Total Sets* Body Weight Squats (Mini-Band if you have one): *Keep Head Back & Eyes Forward *Get Lower - [Be Better Friday Strength Workout (3/10/23)](https://brienshamp.com/2023/03/3-10-23/) - Warm-up prior to workout WOD: Perform the following 6 Exercises as a Group in a Circuit for 30s each with 10s Rest for 5 Rounds. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 30s x 5 Rounds; 30s Transition Time after Completing each Round* If attending the LIVE Session, connect - [Be Better Thursday Core~Cardio Workout (3/9/23)](https://brienshamp.com/2023/03/3923/) - Warm-up prior to workout WOD: Alternate the following 8 Exercises two at a time for 40s each with 10s Rest for 3 Sets each before moving to the next Station. After 3 Sets of each Movement perform Jump Rope or Imaginary Jump Rope for 40s *Set Gym Boss or Interval App to: 40s Work, 10s - [Be Better Wednesday Tabata Workout (3/8/23)](https://brienshamp.com/2023/03/3823/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets* If attending the LIVE Session, connect your Heart Rate - [Be Better Tuesday Core~Cardio Workout (3/7/23)](https://brienshamp.com/2023/03/3723/) - Warm-up prior to workout WOD: Perform the following 8 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 0s Transition Time after each Completing each Round* If attending the LIVE Session, connect your Heart Rate Monitor to - [Word of the Week: HUNGER](https://brienshamp.com/2023/03/hunger/) - The word of the week is Hunger. One of its definitions is having a strong desire. As stated by Tony Robbins, "Hunger is the ultimate driver. If you're hungry, you can get the strategy, you can get the answer. If you can't model it, you can find it." When it comes to achieving your goals, - [Be Better Monday 5 Station Rotation Workout (3/6/23)](https://brienshamp.com/2023/03/3623/) - Warm-up prior to workout WOD: Alternate the following 5 Primary Strength Movement (PSM) Stations for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time - [Taking Your Measurements & Body Composition Testing](https://brienshamp.com/2019/03/taking-your-measurements-body-composition-testing/) - Given most people have a desire to lose weight and body fat, it is highly recommended to take before & after photos and measurements (weight & body fat). Tracking your progress with photos and measurements is extremely helpful in staying on track to reach your goals, regardless of what program you are participating in. Also, - [Be Better Friday Strength! Workout (3/3/23)](https://brienshamp.com/2023/03/3323/) - Warm-up prior to workout WOD: Perform the following 6 Exercises in a Circuit for 30s each with 10s Rest for 6 Rounds. Rest for 20s after each round. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 36 Sets, 20s Transition Time after each Completing each Round* If attending the LIVE Session, connect - [Be Better Thursday Core~Cardio Workout (3/2/23)](https://brienshamp.com/2023/03/3223/) - Warm-up prior to workout WOD: Alternate the following 8 Exercises two at a time for 40s each with 10s Rest for 3 Sets each before moving to the next Station. Perform 40s of Cardio after each Station. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets (w. 40s Cardio), 30s Transition - [Be Better Wednesday Tabata Workout (3/1/23)](https://brienshamp.com/2023/03/be-better-wednesday-tabata-workout-3-1-23/) - Warm-up prior to workout WOD: Perform the following 8 Exercises for 20s each with 10s Rest for 8 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets* If attending the LIVE Session, connect your Heart Rate - [Be Better Wednesday Tabata Workout (3/1/23)](https://brienshamp.com/2023/03/3123/) - Warm-up prior to workout WOD: Perform the following 8 Exercises for 20s each with 10s Rest for 8 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets* If attending the LIVE Session, connect your Heart Rate - [Be Better Tuesday Bodyweight Core~Cardio Workout (2/28/23)](https://brienshamp.com/2023/02/22823/) - Warm-up prior to workout WOD: Complete the following 8 Exercises in a Circuit for 40s each with 10s Rest for 3 Sets. Perform 40s of Cardio after each Station. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 27 Sets, 40s Cardio after Completing each Circuit* If attending the LIVE Session, connect your - [Word of the Week: MOVE](https://brienshamp.com/2023/02/move-2/) - The word of the week is MOVE. The body is meant to move. Most suffer the consequences of NOT moving in the “new world”- SITTING. An analysis of 13 studies of sitting time and activity levels found that those who sat for more than 8 hours a day with no physical activity had a risk - [Be Better Monday 5 Station Rotation Workout (2/27/23)](https://brienshamp.com/2023/02/22723/) - Warm-up prior to workout WOD: Alternate the following 5 Station Strength Movements (PM) for 30s followed by the Active Cardio Movement (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after - [Be Better Fat Loss Friday Workout (2/24/23)](https://brienshamp.com/2023/02/22423/) - Warm-up prior to workout WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds. Rest for 1 Minute after 2nd Round. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 14 Sets - Repeat 2x* If attending the LIVE Session, connect your Heart Rate Monitor - [Be Better Thursday Core~Cardio Recovery Workout (2/23/23)](https://brienshamp.com/2023/02/23232/) - Warm-up prior to workout WOD: Alternate the following 5 Core~Cardio Stations two Exercises at a time for 30s each with 10s Rest between for 4 sets. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets* If attending the LIVE Session, connect your - [Be Better Wednesday Tabata Workout (2/22/23)](https://brienshamp.com/2023/02/22223/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total before moving on to the next Exercise. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets* If attending the LIVE Session, connect - [Be Better Tuesday Body Weight Core Workout (2/21/23)](https://brienshamp.com/2023/02/22123/) - Warm-up prior to workout WOD: Perform the following Exercises in a Group Circuit for 40s with 10s Rest for 4 Rounds. 8th Exercise is the Cardio Movement of the Day. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets* If attending the LIVE Session, connect your Heart Rate Monitor to the - [Word of the Week: GIFT](https://brienshamp.com/2023/02/gift2/) - The word of the week is GIFT. A gift is something bestowed or acquired without any particular effort by the recipient or without it being earned. Last week my son celebrated his 13th birthday. He was most excited by the gifts, but he really enjoyed his friends celebrating with him also. It's great to receive - [Be Better Monday 5 Station Fat Loss Rotation Workout (2/20/23)](https://brienshamp.com/2023/02/22023/) - Warm-up prior to workout WOD: Alternate the following 5 Station Primary Movements (PM) for 30s followed by the Active Core Cardio Movement (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time - [Be Better Friday Fun Workout (2/17/23)](https://brienshamp.com/2023/02/21723/) - Warm-up prior to workout WOD: Perform the following 6 Exercises in a Circuit for 30s each with 10s Rest for 5 Rounds. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 15s Transition Time after Completing each Round, 5 Rounds* If attending the LIVE Session, connect your Heart Rate Monitor to - [Be Better Thursday Core~Cardio Workout (2/16/23)](https://brienshamp.com/2023/02/21623/) - Warm-up prior to workout WOD: Perform the following 8 Core~Cardio Exercises in a Group for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets* If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync app > click on Workouts at - [Be Better Wednesday Tabata Workout (2/15/23)](https://brienshamp.com/2023/02/21523/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s with 10s Rest for 6 Sets each before moving on to the next one. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets* If attending the LIVE Session, connect your - [Be Better Tuesday Core Blasting Workout (2/14/23)](https://brienshamp.com/2023/02/21423/) - Warm-up prior to workout WOD: Perform the following 8 Core Exercises in a Circuit for 40s with 10s Rest for 4 Sets + 40s Cardio after each Round *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 9 Sets, 30s Transition Time after each Completing each Round* If attending the LIVE Session, connect - [Word of the Week: RECOVER](https://brienshamp.com/2023/02/recover/) - The word of the week is Recover. I thought this would be a good word of the week given we tend to Go Big on Superbowl Sunday. Did you know the day after the Super Bowl is Super-Sick Monday :) Roughly 1 in 5 Super Bowl viewers are expected to miss work the day after - [Be Better Monday 5 Station Fat Loss Rotation (2/13/23)](https://brienshamp.com/2023/02/21323/) - Warm-up prior to workout WOD: Alternate the following 5 Station Primary Strength Movements (PSM) for 30s followed by the Active Cardio Movement (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time - [Be Better Friday 2 Minute Challenge (2/10/23)](https://brienshamp.com/2023/02/21023/) - Warm-up prior to workout WOD: There are 2 Main Circuits. Perform the following 4 Exercises in each Circuit for 8 Reps and 4 Sets each. You have 2 Minutes to Complete each Set. Reset your timer every 2 Minutes to Restart & Repeat. If you are getting too much rest, consider doing 9 Reps of - [Be Better Thursday Core~Cardio (2/9/23)](https://brienshamp.com/2023/02/2923/) - Warm-up prior to workout WOD: Perform the following 8 Exercises as a Group in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets* If attending the LIVE Session, connect your Heart - [Be Better Wednesday Fat Loss Tabata Combo (2/8/23)](https://brienshamp.com/2023/02/2823/) - Warm-up prior to workout WOD: Perform each Tabata Combo for 20s each with 10s Rest for 16 Sets. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 16 Sets, 30s Transition Time after each Completing all 12 Sets* If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync app > - [Be Better Tuesday Little Bit Of Everything Workout (2/7/23)](https://brienshamp.com/2023/02/2723/) - Warm-up prior to workout WOD: Alternate the following 10 Core~Cardio Exercises two at a time for 40s each with 10s Rest for 3 Sets. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after each Completing all 6 Sets* If attending the LIVE Session, connect your Heart Rate - [Word of the Week: STATE](https://brienshamp.com/2023/02/state2/) - The word of the week is STATE. State is the particular condition that someone or something is in at a specific time. Tony Robbins says you can change your “emotional state” in seconds and when you master your emotions, you master life. There are three forces in the world that determine what you feel. Tony - [Be Better Monday 5 Station Fat Loss Rotation (2/6/23)](https://brienshamp.com/2023/02/2623/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed by the Active Rest Movement (ARM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after - [Be Better Fat Loss Endurance Friday (2/3/23)](https://brienshamp.com/2023/02/2323/) - Warm-up prior to workout WOD: This is a Non-Stop 24 Minute Workout. Campers go at their own Speed/Intensity. Allow 10s Transition Time to go from Strength to Cardio Movements. Within the 24 Mins, get 4 Rounds of the following Exercises. If tolerated, do a high intensity round on the 4th Set. *Set Gym Boss or - [Be Better Thursday Shoulder~Core~Cardio (2/2/23)](https://brienshamp.com/2023/02/2223/) - Warm-up prior to workout WOD: Alternate the following 6 Core-Strength Exercises two at a time for 40s each with 10s Rest for 4 Sets. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets* If attending the LIVE Session, connect your Heart Rate - [Be Better Wednesday Tabata (2/1/23)](https://brienshamp.com/2023/02/2123/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s with 10s Rest for 8 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets* If attending the LIVE Session, connect your Heart Rate Monitor - [Be Better Tuesday Core~Cardio (1/31/23)](https://brienshamp.com/2023/01/13123/) - Warm-up prior to workout WOD: There are 4 Core Stations. Alternate the 2 Core Exercises at each Station for 40s each with 10s Rest for 3 Rounds. After 3 Sets, Perform 40s of Cardio to get the Heart Rate Up. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 30s Transition - [Word of the Week: PAUSE](https://brienshamp.com/2023/01/pause2/) - The word of the week is PAUSE. To pause is to stop doing something for a short time before doing it again. I don’t know about you, but PAUSING LIFE is one of the hardest things I know I MUST do, but often don’t. I am fairly good with my nutrition, hydration, sleep and workout habits, but most of each - [Be Better Monday 5 Station Fat Loss Rotation (1/30/23)](https://brienshamp.com/2023/01/13023/) - Warm-up prior to workout WOD: There are 5 Stations with Two Exercises per Station. The first Exercise is a Primary Strength Movement (PSM) and the Second is an Active Rest Movement (ARM). Alternate the Two Movements (PSM & ARM) at each Station for 30s each with 10s Rest for 4 Sets. *Set Gym Boss or - [Be Better Friday 5 Station Rotation (1/27/23)](https://brienshamp.com/2023/01/1-27-23/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed by the Active Recovery Movement (ARM) for 30s with 10s Rest for 4 Sets each before Rotating to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after each - [Be Better Thursday Loaded Core~Cardio (1/26/23)](https://brienshamp.com/2023/01/1-26-23/) - Warm-up prior to workout WOD: As a Group, perform the following 6 MB Core Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after each Completed Round* If attending the LIVE Session, connect your Heart - [Be Better Wednesday Tabata (1/25/23)](https://brienshamp.com/2023/01/1-25-23/) - Warm-up prior to workout WOD: Perform each Exercise for 20s with 10s Rest for 8 Sets total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets* If attending the LIVE Session, connect your Heart Rate Monitor to the - [Be Better Tuesday Core~Cardio Hip - Knee Strength Workout (1/24/23)](https://brienshamp.com/2023/01/12423/) - Warm-up prior to workoutWOD: As a Group, perform the following 8 Core - Cardio Exercises in a Circuit for 40s each with 10s Rest for 3 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing each Round* If attending the LIVE Session, connect your - [Word of the Week: FLOW](https://brienshamp.com/2023/01/flow12323/) - The word of the week is FLOW. Flow is to move in one direction, especially continuously and easily. A flow state is when you are in the zone. The mental state in which a person performing some activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of - [Be Better Monday 5 Station Rotation (1/23/23)](https://brienshamp.com/2023/01/12323/) - Warm-up prior to workout WOD: Alternate the following 5 Primary Strength Movement (PSM) Stations for 40s followed by the Active Cardio Movements (ACM) for 40s with 10s Rest for 3 Sets each before moving on to the next station. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time - [Be Better Friday Bodyweight Strength~Endurance Workout 1/20/23)](https://brienshamp.com/2023/01/1-20-23/) - Warm-up prior to workout WOD: Perform the following 10 Exercises in a Circuit for 30s each with 10s Rest for 2 Rounds. Take a break for 60s & Repeat 2 more times. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 20 Sets - Repeat for another 20s after a short 60s Rest - [Be Better Thursday Core-Shoulder Workout (1/19/23)](https://brienshamp.com/2023/01/1-19-23/) - Warm-up prior to workout WOD: Complete the following 8 Exercises in a Circuit for 40s with 10s Rest for 3 Rounds. Perform 1 Min Cardio after each Round. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 60s Transition Cardio Time after Completing all 8 Sets* If attending the LIVE Session, - [Be Better Wednesday Tabata (1/18/23)](https://brienshamp.com/2023/01/1-18-23/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 8 Sets* If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync app - [Be Better Tuesday Core~Cardio Fun (1/17/23)](https://brienshamp.com/2023/01/1-17-23/) - Warm-up prior to workout WOD: Alternate the following 10 Core~Cardio Exercises two at a time for 30s with 10s Rest for 4 Sets each. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets. If attending the LIVE Session, connect your Heart Rate Monitor - [Word of the Week: HUSTLE](https://brienshamp.com/2023/01/hustle2023/) - The word of the week is HUSTLE! To hustle means to want something more than anybody else that you’re willing to put in the extra hours of work. In what areas of your life do you tend to hustle? In what areas of your life should you hustle more? How would you rate your hustle with - [Be Better Monday Fat Loss 5 Station Rotation Workout (1/16/23)](https://brienshamp.com/2023/01/1-16-23/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Movements (PM) for 40s and follow with Active Rest Movements (ARM) for 40s for 3 Sets at each Station. Rotate to the next Station when all 3 Sets are Complete. Transition Time is 10s between PM & ARM so move quickly! *Set Gym Boss - [1/13/23: Friday STRENGTH Workout](https://brienshamp.com/2023/01/11323/) - Warm-up with self-massage and stretching. On The Minute Challenge Warm-Up (4 Minutes) **Set Interval App to: 1 Min Work, 0s Rest, 4 Total Rounds for Phase 3** Perform the following 3 Movements for 10 Reps in a Circuit for 4 Rounds. The Goal is to complete the 3 Movements in 1 Minute. Regardless if finished, - [1/12/23: Thursday Core~Cardio](https://brienshamp.com/2023/01/1-12-23/) - Warm-up with self-massage and stretching.Phase 3: Cardio Speed Work (Goal is to stay Aerobic - Recovery Day. Emphasize nose breathing and controlled breathing) Toes up, land on ball of foot Drive elbows, hands should go cheek to cheek- keep arms at 90 Maintain good posture- look straight ahead Explode/react off the ground Running Drills (Perform - [1/11/23: Wednesday Tabata](https://brienshamp.com/2023/01/11123/) - WOD: Perform the following 8 Exercises for 20s with 10s Rest for 8 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 6 Sets* If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync app > - [1/10/23: Tuesday Core~Cardio](https://brienshamp.com/2023/01/1-10-23/) - Bodyweight Core: Perform the following 4 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds:*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 14 Sets**Heart Rate Monitor Zone: 2-4: Aerobic Zone - Conversational Intensity - Keep them Moving* Supine Lower Abdominal Curl Up w. Rotation (Knees Flexed): *Rotate from - [Word of the Week: SURRENDER](https://brienshamp.com/2023/01/1923/) - The word of the week this week is Surrender. To surrender is to stop fighting. As a personal trainer, nutrition, and lifestyle coach with over three decades of experience, I have had the opportunity to work with a diverse range of clients. One individual who particularly stands out in my memory is a client I had back - [1/9/23: Monday 5 Station Rotation](https://brienshamp.com/2023/01/1-9-23/) - WOD: Perform the following 5 Station Primary Movements (PM) for 40s followed by the Active Rest Movements (ARM) for 40s for 3 Sets each with 10s Rest between before moving on to the next station. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 - [Word of the Week: PROSPER](https://brienshamp.com/2023/01/prosper/) - The word of the week is PROSPER. To prosper is to succeed in material terms; be financially successful and to flourish physically; grow strong and healthy. It’s 2023 and the opportunities are endless! “Prosperity comes to those who hustle and push their dream into existence. Natasha Muson Get clarity on your goals, reflect on why - [1/6/23: Friday Strength](https://brienshamp.com/2023/01/1-6-23/) - WOD: Alternate the following 10 Core~Cardio Exercises for 40s each with 10s Rest for 3 Rounds. WOD: Perform the following 6 Exercises for 30s each in a Circuit with 10s Rest for 6 Rounds. Rest 20s in between each set. The Last Round is the Finisher - Challenge yourself as tolerated. *Set Gym Boss or - [1/4/23: Wednesday Tabata](https://brienshamp.com/2023/01/1-3-23-tuesday-corecardio/) - WOD: Perform the following 6 Exercises for 20s with 10s Rest for 8 Sets Total. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync app > click on Workouts at - [1/2/23: Monday 5 Station Rotation](https://brienshamp.com/2023/01/1-2-23/) - Warm-up prior to workout. WOD: There are 5 Stations with two Exercises per Station. The first Exercise is a Primary Strength Movement (PSM), the second is an Active Rest Movement (ARM). Alternate the two Movements at each Station for 40s with 10s Rest for 3 Sets each before rotating to the next Station. *Set Gym - [12/29/22: Thursday Core~Cardio](https://brienshamp.com/2022/12/12-29-22/) - Warm-up prior to workout. WOD: Perform the following 8 Core~Cardio Exercises in a Circuit for 40s with 10s Rest for 2 Rounds and then repeat. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets- Repeat 2 rounds for 32 Total Sets* If attending the LIVE Session, connect your Heart Rate Monitor - [Word of the Week: REFLECT](https://brienshamp.com/2022/12/12-26-22/) - The word of the week is REFLECT. To reflect is to think deeply or carefully. 2022 is coming to an end on Saturday night. I encourage you to spend the next few days in quiet time and reflect on the year. How’s it been? Would you rate 2022 as a good or a bad year for - [12/26/22: Tuesday Core~Cardio](https://brienshamp.com/2022/12/12-27-22/) - Warm-up prior to workout. WOD: Complete the following 7 Core-Cardio Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 14 Sets, 60s Transition Time after Completing 2nd Round, then Repeat 2 more times. If attending the LIVE Session, connect your - [12/23/22: Endurance Friday](https://brienshamp.com/2022/12/12-23-22/) - Warm-up prior to workout. WOD: Perform the following 7 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 10s Transition Time after Completing each Round* If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync - [12/22/22: Thursday Core~Cardio](https://brienshamp.com/2022/12/12-22-22/) - Warm-up prior to workout. WOD: Alternate the following 8 Core~Cardio Exercises for 40s with 10s Rest for 4 Sets each. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 20s Transition Time after Completing all 8 Sets* If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync app - [12/21/22: Wednesday Tabata](https://brienshamp.com/2022/12/12-21-22/) - Warm-up prior to workout. WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 8 Sets* If attending the LIVE Session, connect your Heart Rate Monitor - [Word of the Week: POSSIBILITY](https://brienshamp.com/2022/12/12-19-22-2/) - The word of the week is POSSIBILITY. Possibility is something that can be done or achieved, or that can exist. A new year is on the way and the possibilities are endless! What is possible for you in 2023? The more clarity you have with what you want and why, the possibility of achieving success - [12/20/22: Tuesday Core~Cardio](https://brienshamp.com/2022/12/12-20-22-tuesday-corecardio/) - Warm-up prior to workout. WOD: Perform the following 7 Core Exercises + 1 Cardio Movement in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets x 2 Cycles (Rest for 1 Min after first 16 Rounds) If attending the LIVE - [12/19/22: Monday Unilateral Strength](https://brienshamp.com/2022/12/12-19-22/) - Warm-up prior to workout. WOD: Perform the following 6 Strength Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. Rest for 40s - 60s after the 2nd set. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 12 Sets. Repeat after round 2. If attending the LIVE Session, connect - [12/16/22: Friday On~The~Minute Challenge](https://brienshamp.com/2022/12/12-16-22/) - Warm-up prior to workout. WOD: There are 5 different Phases for the WOD. Phase 1 & 3 are Strength Phases & Phases 2 & 4 are Cardio Phases - 5th Phase is Core. If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync app > click on Workouts at the bottom > - [12/15/22: Thursday Core~Cardio](https://brienshamp.com/2022/12/12-15-22/) - Warm-up prior to workout. WOD: Complete the following 8 Core~Cardio Movements in a Circuit for 40s with 10s Rest for 4 Sets. Rest for 30-60 seconds after 2 rounds to revolver. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets, 10s Transition Time after Completing each Round* Rest after 2 Rounds - [12/14/22: Be Better Wednesday Tabata](https://brienshamp.com/2022/12/12-14-22/) - Warm-up prior to workout. WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 8 Sets* If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync app - [12/13/22: Be Better Tuesday Core~Cardio](https://brienshamp.com/2022/12/12-13-22/) - Warm-up prior to workout. WOD: Complete the following 8 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing each Round* If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync - [Holiday survival checklist inside](https://brienshamp.com/2022/12/holiday-survival-checklist-inside/) - Does this time of the year cause you stress? It’s not just you — a study by Healthline found that when it comes to health and finances, not only do 44% of people think the holidays are “somewhat stressful”... 18% of them classified them as “very stressful”! The good news? You can conquer both areas – - [Word of the Week: CHANGE](https://brienshamp.com/2022/12/change/) - The word of the week is Change. To change something means to replace it with something new or different. I like many have been talking a lot about how the world has changed and how it hasn’t necessarily been a good thing. It has taken me a while, but I have realized that I need - [12/12/22: Be Better Monday 5 Station Fat Loss Rotation](https://brienshamp.com/2022/12/12-12-22/) - Warm-up prior to workout. WOD: Perform the following 5 Station Primary Movements (PM) for 40s followed by the Active Rest Movements (ARM) for 40s for 3 Sets each. *Set Gym Boss or Interval App to: 40s Work, 5s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* If attending the LIVE Session, connect - [12/6/22: Be Better Tuesday Core~Cardio Workout](https://brienshamp.com/2022/12/12-6-22/) - Warm-up prior to workout. WOD: Alternate the following 10 Exercises two at a time for 40s with 10s Rest for 3 Sets each. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* If attending the LIVE Session, connect your Heart Rate Monitor to - [Be Better Monday 5 Station Rotation 12/5/22](https://brienshamp.com/2022/12/12-5-22/) - Warm-up prior to workout. WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed by the Active Rest Movement (ARM) for 30s for 4 Sets each before rotating to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* - [2 more spots available for tomorrow's 21 Day Holiday Challenge](https://brienshamp.com/2022/12/2-more-spots-available-for-tomorrows-21-day-holiday-challenge/) - I have 2 more spots available for our 21-Day Holiday Challenge (Starting on Monday). You’ll get full and complete guidance on getting into shape, quickly. ---> If you haven’t yet had a chance to take a look, click HERE to learn more! This challenge even includes our complete virtual workout system that you can do anytime and anywhere! I would love - [Be Better Friday Body Weight Challenge 12/2/22](https://brienshamp.com/2022/12/12-2-22/) - Warm-up prior to workout. WOD: Perform the following 6 Body Weight Exercises in a Circuit for 30s each with 10s Rest for 6 Rounds. Rest for 30-60s after the 3rd Round. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 16 Sets x 2, 30s Transition Time after Completing 3rd Round* If attending - [Is your diet making you fat? (Time Sensitive Cyber Monday Sale On My Holiday Challenge)](https://brienshamp.com/2022/12/is-your-diet-making-you-fat-time-sensitive-cyber-monday-sale-on-my-holiday-challenge/) - This coming Monday, December 5th I have a new small group starting my 21 Day Holiday Challenge...just in time for Christmas and for you to finish the year with momentum as we head into 2023! Here is the link for more information and to register before the price goes up on Sunday: https://iamapriority.com/keto Everyone knows dieting - [Be Better Thursday Core~Cardio Workout 12/1/22](https://brienshamp.com/2022/12/12-1-22/) - Warm-up prior to workout. WOD: Complete the following 8 Exercises in a Circuit 30s with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 32 Sets, 30s Transition Time after Completing each Round* If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync app > - [Be Better Wednesday Combo Tabata Workout 11/30/22](https://brienshamp.com/2022/11/11-30-22/) - Warm-up prior to workout. WOD: Alternate each Tabata Combo for 20s with 10s Rest for 8 Sets each for 16 Sets Total. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 16 Sets, 30s Transition Time after Completing all 16 Sets* If attending the LIVE Session, connect your Heart Rate Monitor to the - [CYBER MONDAY DEAL ( lose 10+ pounds of belly fat BEFORE 2022 ends)](https://brienshamp.com/2022/11/cybermonday22/) - How would you like to get lean, healthy & fit once and for all, while skyrocketing your confidence just by making a few tweaks in your daily routines? ​What if I said you could even lose 10+ pounds of belly fat BEFORE 2022 ends (Without starving, taking some crazy supplements or meds or working out - [CYBER Monday Sale 2022- RESULTS GUARANTEED!](https://brienshamp.com/2022/11/cybermonday/) - How was your Thanksgiving, Black Friday, Small Business Saturday and soon… Cyber Monday? I am sure you were bombarded with many deals the last week or so, and like always I have some for you also. Pre-Covid when I had our boot camp program, I planned big Black Friday promotions because my goal was to - [Be Better Tuesday Strength~Core~Cardio Workout 11/29/22](https://brienshamp.com/2022/11/11-29-22/) - Warm-up prior to workout. WOD: Alternate the following 8 Exercises two at a time for 40s with 10s Rest for 4 Sets each. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* If attending the LIVE Session, connect your Heart Rate Monitor to - [Coach Shamp's Cyber Monday Sale! Learn about our Results Guarantee...](https://brienshamp.com/2022/11/coach-shamps-cyber-monday-sale-learn-about-our-results-guarantee/) - How was your Thanksgiving, Black Friday, Small Business Saturday and soon… Cyber Monday? I am sure you were bombarded with many deals the last week or so, and like always I have some for you also. Pre-Covid when I had our boot camp program I planned big Black Friday promotions because my goal was to - [Word of the Week: ABUNDANCE](https://brienshamp.com/2022/11/11-28-22-2/) - The word of the week is Abundance. Abundance means plenty, or a very large quantity of something. An abundance mindset refers to the paradigm that there is plenty out there for everybody. Another way of looking at this phenomenon is in terms of a scarcity mentality versus an abundance mindset. Stephen Covey initially coined these terms in his - [Be Better Monday 5 Station Fat Loss Rotation Workout 11/28/22](https://brienshamp.com/2022/11/11-28-22/) - Warm-up prior to workout. WOD: Perform the following 5 Station Primary Movements (PM) for 40s followed by the Active Rest Movements (ARM) for 40s with 10s Rest between for 3 Sets each before rotating to the next Station. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after - [Be Better Friday Tabata Workout 11/25/22](https://brienshamp.com/2022/11/11-25-22-2/) - Warm-up prior to workout. WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* If attending the LIVE Session, connect your Heart Rate Monitor - [Be Better Thursday Thanksgiving Total Body HIIT Workout 11/25/22](https://brienshamp.com/2022/11/11-25-22/) - Warm-up prior to workout. WOD: Perform the following 12 Exercises in a circuit for 30s with 10s Rest for 4 Rounds each. Rest 30s after each round.*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 48 Sets, 10s Transition Time after completing each Round***Heart Rate Monitor Zone: 3-5. Get the heart rate up - [Free "Don't Be A Turkey" Thanksgiving Day Virtual Workout @ 8 AM PST](https://brienshamp.com/2022/11/free-dont-be-a-turkey-thanksgiving-day-virtual-workout-8-am-pst/) - On Thanksgiving Day, via LIVE STREAM​​ I will continue our annual FREE Community Be Better Workout @ 8 am PST. Before you eat all the turkey and trimmings, get a metabolic workout in with me for all fitness levels. It will be a body weight workout and I will adapt and modify for injuries and beginners. - [Be Better Wednesday Lower Body Blaster Workout (11/23/22)](https://brienshamp.com/2022/11/11-23-22/) - Warm-up prior to workout. WOD: Alternate the following 8 Exercises two at a time for 30s with 10s Rest for 4 Sets. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* If attending the LIVE Session, connect your Heart Rate Monitor to the - [Be Better Tuesday Core~Cardio~Agility Workout (11/22/22)](https://brienshamp.com/2022/11/11-22-22/) - Warm-up prior to workout. WOD: Complete the following 8 Exercises in a Circuit for 40s with 10s Rest for 4 Rounds. Rest for 30s in between each Round. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* If attending the LIVE Session, connect - [My 50th Birthday Deal...](https://brienshamp.com/2022/11/deal/) - How are you?Lot's going on right now, right?My 50th birthday was yesterday and I had a fun time celebrating with family and friends.It's hard to believe that I have been around for 50 years!!!So many memories- unfortunately many of them I have forgot :)So much to be grateful for- I wish I had practiced gratitude - [Be Better Monday Sexy 7 Total Body Workout (11/21/22)](https://brienshamp.com/2022/11/11-21-22-2/) - Warm-up prior to workout. WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 2 Rounds > Rest 30-60s and Repeat for 2 more rounds. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 28 Sets, 30s Transition Cardio after Completing each Circuit* If attending the LIVE - [Word of the Week: GRATITUDE](https://brienshamp.com/2022/11/11-21-22/) - The word of the week this week is GRATITUDE. Gratitude is an emotion expressing APPRECIATION for what one has. I felt the need to bring this powerful word back again given the holiday season ahead of us. However, gratitude should NOT just be thought of as a holiday word. Gratitude should be in your thoughts each and - [Be Better Friday Total Body Workout (11/18/22)](https://brienshamp.com/2022/11/11-18-22/) - Warm-up prior to workout. WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 28 Sets, 20s Transition Time after Completing each Round* If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync - [Be Better Thursday Core~Cardio Workout (11/17/22)](https://brienshamp.com/2022/11/11-17-22/) - Warm-up prior to workout. WOD: Alternate the following 8 Exercises for 40s each with 10s Rest for 4 Sets - Perform 40s Cardio on the way to the next 2 Exercises. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 40s Transition Cardio after Completing all 8 Sets* If attending the - [Be Better Wednesday Tabata Workout (11/16/22)](https://brienshamp.com/2022/11/11-16-22/) - Warm-up prior to workout. WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* If attending the LIVE Session, connect your Heart Rate Monitor - [Be Better Tuesday Strength~Core Cardio Workout (11/15/22)](https://brienshamp.com/2022/11/11-15-22/) - Warm-up prior to workout. WOD: Perform the following 8 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 0s Transition Time after Completing each Round* If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync - [Are you taking MASSIVE ACTION? Or have you settled?](https://brienshamp.com/2022/11/are-you-taking-massive-action-or-have-you-settled/) - The word of the week this week is ACTION. Action is the process of doing something. Doing anything can often be better than doing nothing. Have you felt paralyzed by a decision or an action you need or want to make? Discernment is very important but you gotta take action! You will feel a huge - [Word of the Week: ACTION](https://brienshamp.com/2022/11/11-14-22-2/) - The word of the week this week is ACTION. Action is the process of doing something. Doing anything can often be better than doing nothing. Have you felt paralyzed by a decision or an action you need or want to make? Discernment is very important but you gotta take action! You will feel a huge - [Be Better Monday Essential 7 Body Weight Exercises Workout (11/14/22)](https://brienshamp.com/2022/11/11-14-22/) - Warm-up prior to workout. WOD: Perform the following 7 Essential Body Weight Fat Loss Exercises in a Circuit for 30s each with 10s Rest for 4 Circuits. Add additional Weights if you want to make things harder :) *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 28 Sets, 0s Transition Time after - [Be Better Friday On~The~Minute Challenge Workout (11/11/22)](https://brienshamp.com/2022/11/11-11-22/) - Warm-up prior to workout. WOD: We will be doing 5 different Phases for the Main WOD. *Set Gym Boss or Interval App to: 60s Work, 3s Rest, 6 Sets, 30s Transition Time after Completing each Round* If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync app > click on Workouts at - [How much can you accomplish in the next 7 weeks?](https://brienshamp.com/2022/11/how-much-can-you-accomplish-in-the-next-7-weeks/) - Can you imagine losing your belly fat, having more energy, improving your digestion, feeling more confident and having a supportive coach and community in just 7 weeks from now? There are only 7 weeks left in 2022 … Which means now is the best time to make that happen! Instead of waiting until 2023 starts, - [Be Better Thursday Core~Cardio Workout (11/10/22)](https://brienshamp.com/2022/11/11-10-22/) - Warm-up prior to workout. WOD: Complete the following 8 Core-Cardio Exercises in a Circuit for 40s each with 10s Rest for 4 Sets. Perform 40s of Cardio at the end of each Round. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 40s of Cardio after Completing all each Round* If - [Be Better Wednesday Tabata Workout (11/9/22)](https://brienshamp.com/2022/11/11-9-22/) - Warm-up prior to workout. WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total before moving on to the next Exercise. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 6 Sets* If attending the LIVE Session, connect your - [Be Better Tuesday Core~Cardio Workout (11/8/22)](https://brienshamp.com/2022/11/11822/) - Warm-up prior to workout. WOD: Complete the following 8 Core-Cardio Exercises in a Circuit for 40s each with 10s Rest for 4 Sets. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 30s Transition Time after Completing each Round* If attending the LIVE Session, connect your Heart Rate Monitor to the - [Last call for the 21 day challenge! Steve lost 14 pounds in his first week...Is that too much?](https://brienshamp.com/2022/11/last-call-for-the-21-day-challenge-steve-lost-14-pounds-in-his-first-week-is-that-too-much/) - I hope to see you at my 21 Day Challenge Kickoff Zoom call today at 4 pm (PST) today. If you haven't registered and have questions text me asap @ 650-514-6679, so I can help you make the best decision possible. The program isn't the right fit for everyone, but it is a good fit - [Imagine in just 3weeks from now... feeling refreshed, re-energized, and renewed!!!](https://brienshamp.com/2022/11/imagine-in-just-3weeks-from-now-feeling-refreshed-re-energized-and-renewed-2/) - Tomorrow is our Kickoff call for the 21 Day Challenge and I would love for you to attend. Do you want these benefits in the next 21 days (before Thanksgiving) Balanced blood sugar and insulin levels Hormone rebalancing Increased fat loss Reduced Triglycerides Increased levels of HDL (the good cholesterol) You’ll be able to go hours without - [It's not too late to register for the 21 day challenge (Discounted Pricing Still Available!)](https://brienshamp.com/2022/11/its-not-too-late-to-register-for-the-21-day-challenge-discounted-pricing-still-available/) - I decided NOT to increase the price for the our new 21 Day Challenge Program starting on Monday until next time we offer this program. There have been a lot of questions about what the program entails, so I have broken down the details below. There are 3 Main Pillars: Accountability Coaching (Most important) Personalized Nutrition & - [Be Better Monday 5 Station Rotation Workout (11/7/22)](https://brienshamp.com/2022/11/11-7-22/) - Warm-up prior to workout. WOD: Alternate the following 5 Primary Strength Movements (PSM) for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest between for 4 Sets each before moving on to the next station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time - [Last Call For 21 Day Challenge!!! Steve lost 14 pounds in 1 week...Is that too much?](https://brienshamp.com/2022/11/11-6-22/) - I hope to see you at my 21 Day Challenge Kickoff Zoom call today at 4 pm (PST) today. If you haven't registered and have questions text me asap @ 650-514-6679, so I can help you make the best decision possible. The program isn't the right fit for everyone, but it is a good fit - [Word of the Week: CONFIDENCE](https://brienshamp.com/2022/11/11-4-22-2/) - The word of the week this week is Confidence. Confidence is the belief in oneself and one’s powers or abilities. Given my knee injury back in Aug 2019, I have questioned my confidence a lot. For a few months, I lost my ability to do the most basic tasks: getting on and off a normal toilet, - [It's not too late to register for the 21 day challenge (Discounted Pricing Still Available!)](https://brienshamp.com/2022/11/4/) - Hey there! I decided NOT to increase the price for the our new 21 Day Challenge Program starting on Monday until next time we offer this program. There have been a lot of questions about what the program entails, so I have broken down the details below. There are 3 Main Pillars: Accountability Coaching (Most important) - [Be Better Friday Metabolic Fat Loss Challenge Workout (11/4/22)](https://brienshamp.com/2022/11/11-4-22/) - Warm-up prior to workout. WOD: Perform the following 4 Exercises for 6 Reps each in the 2 Circuits for 90s. Set your Gymboss/Timer for every 90s to Restart & Repeat. If you are getting too much Rest, do 7 or more Reps. If you are not getting enough Rest do 5 Reps. Complete 6 Sets - [21 Day Challenge Success- Steve Lost 35 Pounds. Check out his story...](https://brienshamp.com/2022/11/21-day-challenge-success-steve-lost-35-pounds-check-out-his-story-2/) - Have you tried eating “healthy” only to find yourself going back to your “old ways” in just a few short weeks? So many people I meet answer “Yes” to that exact question… Steve took on our new 21 Day Challenge Program and had an awesome transformation in just 21 Days. During the 21 Day Challenge Program, Steve - [Be Better Thursday Core~Cardio Workout (11/3/22)](https://brienshamp.com/2022/11/11-3-22/) - Warm-up prior to workout. WOD: Perform the following 6 Core Exercises in a Circuit for 40s with 10s Rest for 4 Rounds followed by 40s of Strength~Cardio after each Round. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 40s Strength~Cardio after Completing each Round* If attending the LIVE Session, connect - [21 Day Challenge Success- Steve Lost 35 Pounds. Check out his story...](https://brienshamp.com/2022/11/21-day-challenge-success-steve-lost-35-pounds-check-out-his-story/) - Have you tried eating “healthy” only to find yourself going back to your “old ways” in just a few short weeks? So many people I meet answer “Yes” to that exact question… Steve took on our new 21 Day Challenge Program and had an awesome transformation in just 21 Days. During the 21 Day Challenge Program, Steve - [21 Day Challenge Success- Steve Loses 35 Pounds and Is Primed for Wedding](https://brienshamp.com/2011/06/keto/) - Have you tried eating "healthy" only to find yourself going back to your "old ways" in just a few short weeks? So many people I meet answer “Yes” to that exact question… Steve took on our new 21 Day Challenge Program and had an awesome transformation in just 21 Days. During the 21 Day Challenge - [Be Better Wednesday Tabata Workout (11/2/22)](https://brienshamp.com/2022/11/11-2-22/) - Warm-up prior to workout. WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 6 Sets* If attending the LIVE Session, connect your Heart Rate Monitor - [𝗡𝗘𝗪 𝟮𝟭 𝗗𝗮𝘆 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 𝗥𝗲𝗴𝗶𝘀𝘁𝗿𝗮𝘁𝗶𝗼𝗻 𝗡𝗼𝘄 𝗢𝗽𝗲𝗻!](https://brienshamp.com/2022/11/𝗡𝗘𝗪-𝟮𝟭-𝗗𝗮𝘆-𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴/) - tt’s Coach Brien Shamp here again Here is the link to register for the new 21 day challenge starting on Monday: https://iamapriority.com/keto It’s been a while since I had a short-term coaching program/challenge, but we just opened registration for a small group of new or returning clients that are struggling with energy, weight gain, belly fat, - [Be Better Tuesday Core~Cardio Workout (11/1/22)](https://brienshamp.com/2022/11/11-1-22/) - Warm-up prior to workout. WOD: Perform the following 8 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 30s Transition Time after Completing each Round* If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync - [NEW 21 Day Challenge Opens Tomorrow](https://brienshamp.com/2022/10/new-21-day-challenge-opens-tomorrow/) - It’s Coach Brien Shamp here again :) It's been a while since I had a short-term coaching program/challenge, but tomorrow we are are opening registration for a small group of new or returning clients that are struggling with energy, weight gain, belly fat, digestion issues and blood sugar balance/hormone balance issues. I have been focused - [Be Better Monday 5 Station Rotation Strength Workout (10/31/22)](https://brienshamp.com/2022/10/10-31-22/) - Warm-up prior to workout. WOD: Alternate the following 5 Station Primary Strength Movements (PSM) two at a time for 30s with 10s Rest for 4 Sets each before moving on to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* - [NEW 21 Day Challenge Opens Tomorrow](https://brienshamp.com/2022/10/new-program/) - Hey there, it’s Coach Brien Shamp here again :) It's been a while since I had a short-term coaching program/challenge, but tomorrow we are are opening registration for a small group of new or returning clients that are struggling with energy, weight gain, belly fat, digestion issues and blood sugar balance/hormone balance issues. I have - [Word of the Week: PLAN](https://brienshamp.com/2022/10/plan2/) - The word of the week is PLAN. A plan is a method of achieving something that you have worked out in detail beforehand. You must plan & prepare for SUCCESS! It’s never too late to achieve your health & fitness goals. If you are ready to achieve your goals check out Tony Robbins’ 5 Step-Ultimate Success Formula below: - [Be Better Friday Strength Workout (10/28/22)](https://brienshamp.com/2022/10/10-28-22/) - Warm-up prior to workout. WOD: Perform the following 6 Exercises in a Circuit for 30s each with 10s Rest for 6 Rounds. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 36 Sets, 0s Transition Time after Completing each Round* If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync - [Be Better Wednesday Tabata Workout (10/26/22)](https://brienshamp.com/2022/10/10-26-22/) - Warm-up prior to workout. WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* If attending the LIVE Session, connect your Heart Rate Monitor - [Be Better Tuesday Core~Cardio Workout (10/25/22)](https://brienshamp.com/2022/10/10-25-22/) - Warm-up prior to workout. WOD: Perform the following 7 Exercises in a Circuit for 40s each with 20s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 28 Sets, 20s Transition Time after Completing each Round* If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync - [The 1 thing you need to reach your fitness goals](https://brienshamp.com/2022/10/the-1-thing-you-need-to-reach-your-fitness-goals/) - I talk to a LOT of people workin’ on their fitness … and I see WAY too many of them falling into this same trap … They hopscotch all over the place, jumping from one thing to another – and then wonder why they aren’t reaching their goals! The shortest, fastest route to your goals - [Be Better Monday 5 Station Rotation Workout (10/24/22)](https://brienshamp.com/2022/10/10-24-22/) - Warm-up prior to workout. WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed by the Active Rest Movements (ARM) for 30s for 4 Sets each before rotating to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing each Round* If - [Word of the Week: PREPARATION](https://brienshamp.com/2022/10/prep2/) - The word of the week is Preparation. Preparation is the process of getting something ready for use or for a particular purpose, or making arrangements for something. If you are not prepared, you are unlikely to succeed in just about anything. If you want a great week, prepare for an outstanding Monday on Sunday. If - [Word of the Week: GRIND](https://brienshamp.com/2022/10/grind/) - The word of the week is GRIND! Grind is the action when you work your ass off and GSD (get shit done). Sleeping, eating, drinking and being social are not important, when it comes to grinding. It’s all about the grind! There is a time and a place to grind. Do keep in mind that - [Be Better Friday Strength Unilateral Workout (10/21/22)](https://brienshamp.com/2022/10/102122/) - Warm-up prior to workout. WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 5 Sets. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 40 Sets, 10s Transition Time after Completing each Round* If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync - [Be Better Thursday Core~Strength~Cardio Challenge Workout (10/20/22)](https://brienshamp.com/2022/10/102022/) - Warm-up prior to workout. Core/Mobility Patterns - Perform the following Movements for 30s in a Circuit with a 10s Transition for 2 Sets *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 2 Rounds* **Heart Rate Monitor Zone: 2-4: Aerobic zone (conversational intensity). Keep them moving** Bear Crawl: *Hips High *Relax - [Be Better Wednesday Combo Tabata Workout (10/19/22)](https://brienshamp.com/2022/10/10-19-22/) - Warm-up prior to workout. WOD: Perform each Tabata Combo for 20s with 10s for 16 Sets Total before moving on to the next Combo. Tabata #4 is to be performed as a group for 4 - 6 Sets each. For Example in #1: 20s of Jump Squats, 10s Rest, 20s Single Leg Deadlifts, 10s Rest, - [Be Better Be Better Tuesday Stability Ball Core Workout (10/18/22)](https://brienshamp.com/2022/10/10-18-22/) - Warm-up prior to workout. WOD: Perform the following 7 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 28 Sets, 10s Transition Time after Completing each Round* If attending the LIVE Session, connect your heart rate monitor to the CoreSync - [The other day I met with a client who was SO frustrated because it felt like everything in her life was working against her goals.](https://brienshamp.com/2022/10/the-other-day-i-met-with-a-client-who-was-so-frustrated-because-it-felt-like-everything-in-her-life-was-working-against-her-goals/) - The other day I met with a client who was SO frustrated because it felt like everything in her life was working against her goals. She has a demanding job … her family life is hectic … AND she is taking on some new responsibilities with her aging parents. “There is absolutely no time for - [Are you struggling?](https://brienshamp.com/2022/10/are-you-struggling/) - Are you struggling with sleep and getting out of bed to start the day? Are your sweet cravings and late night snacking getting the best of you? Do you experience dips in your energy throughout the day? Are you relatively thin but have some excessive belly fat? If yes, to one or more of the - [Be Better Monday 5 Station Rotation Workout (10/17/22)](https://brienshamp.com/2022/10/10-17-22/) - Warm-up prior to workout. WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed the Active Rest Movements (ARM) for 30s with 10s Rest for 4 Sets each before Rotating to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition after Completing all 8 - [Be Better Endurance Friday Workout (10/14/22)](https://brienshamp.com/2022/10/10-14-22/) - Warm-up prior to workout. WOD: Perform the following 7 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 28 Sets, 0s Transition after Completing all each Round* If attending the LIVE Session, connect your heart rate monitor to the CoreSync - [Be Better Wednesday Strength Tabata Workout (10/12/22)](https://brienshamp.com/2022/10/10-12-22/) - Warm-up prior to workout. WOD: Perform each Exercise for 20s with 10s Rest for 6 Sets before moving on to the next Exercise.*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* If attending the LIVE Session, connect your heart rate monitor to the - [Be Better Tuesday Core~Cardio Workout (10/11/22)](https://brienshamp.com/2022/10/10-11-22/) - Warm-up prior to workout. CORE/MOBILITY WARM-UP: Alternate 30s Each - 2 Sets *Set Gym Boss or Interval App to: 30s Work, 10s rest, 4 Sets Bear Crawl: *Legs Straight *Opp. Arm & Leg *Try to get Foot to Hand to get Stretch *Allow Head to fall *Butt in Air *Modify with Baby Crawl *Keep Belly - [Word of the Week: FULFILL](https://brienshamp.com/2022/10/fulfill2/) - The word of the week is FULFILL! Fulfill is to bring to completion or reality; achieve or realize (something desired, promised, or predicted). Regardless of where you are right now with your 12 Week "I AM A Priority" Coaching Program, 60 Day Challenge, health & fitness goals, or whatever you want in life...YOU MUST FINISH WHAT - [Be Better Monday Body Weight Challenge Workout (10/10/22)](https://brienshamp.com/2022/10/10-10-22/) - Warm-up prior to workout. WOD: Perform the following 7 Exercises for 10 Reps each AMRAP or for 30s each. The first 6 Movements can be done in the same spot. Perform As Many Rounds As Possible in 25 Minutes. Push for the Final 3 Minute - FINISHER *Shoot for 6 Rounds - Take a break - [Natural anxiety relief](https://brienshamp.com/2022/10/natural-anxiety-relief/) - Did you know that reports of anxiety are up 25% over the past couple of years? I personally think this number is low since anxiety shows up in different ways for different people … and it’s not always easy to recognize it as anxiety. A few ways it can show up: feeling restless or agitated, - [Be Better Today Friday Strength Workout (10/7/22)](https://brienshamp.com/2022/10/10-7-22/) - Warm-up prior to workout. WOD: Perform the following 6 Exercises for 30s each in a Circuit with 10s Rest for 5 Rounds. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 5 Rounds, 30s Transition Time after Completing each Round* If attending the LIVE Session, connect your heart rate monitor to - [Be Better Thursday Core~Cardio Workout (10/6/22)](https://brienshamp.com/2022/10/10-6-22/) - Warm-up prior to workout. Cardio Warm-Up: Goal is to stay aerobic - recovery day. Emphasize nose breathing and controlled breathing. Toes up, Land on Ball of Foot Drive Elbows, Hands should go Cheek to Cheek - Keep Arms at 90 Maintain Good Posture - Look straight ahead Explode/React off the ground Short Running Drills - - [Word of the Week: SEIZE](https://brienshamp.com/2022/10/seize/) - The word of the week is SEIZE. To seize is to to take hold of suddenly or forcibly; grasp. This word of the week is dedicated to my friend Lauren. After most workouts she would leave saying, "Seize The Day!" Her energy is contagious and from what I know about Lauren she is a go - [3-Step Excuse Buster](https://brienshamp.com/2022/10/3-step-excuse-buster/) - Has this ever happened to you before? You’re planning to work out after work … but right when it’s time to leave, you start to think: You’re too tired The weather is too cold,hot,nice or cruddy You’re hungry You have too much to do You’re stressed You’re not sure what workout to do You really - [Be Better Today Wednesday Tabata Workout (10/5/22)](https://brienshamp.com/2022/10/10-5-22/) - Warm-up prior to workout. WOD: Perform the following 6 Exercises for 20s with 10s Rest for 6 Sets each before moving on to the next Exercise. *Set Gym Boss or Interval App to: 40s Work, 5s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* If attending the LIVE Session, connect your heart - [Be Better Today Tuesday Core~Cardio Fat Blaster Workout (10/4/22)](https://brienshamp.com/2022/10/10-4-22/) - Warm-up prior to workout. WOD: Perform the following 7 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 30s Transition Time after Completing each Round* If attending the LIVE Session, connect your heart rate monitor to the CoreSync - [Be Better Today Monday 5 Station Rotation Workout (10/3/22)](https://brienshamp.com/2022/10/10-3-22/) - Warm-up prior to workout. WOD: Perform the following 5 Station Primary Movements (PM) for 40s followed by 40s of the Secondary Movement (SM) for 40s for 3 Sets each before rotating on to the next station. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all - [Be Better Today Friday Bodyweight HIIT Workout (9/30/22)](https://brienshamp.com/2022/09/9-30-22/) - Warm-up prior to workout. WOD: Circuit the following 12 Exercises for 30s with 10s Rest for 4 Rounds. This is a non-stop Workout. Go at your own pace. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 48 Sets, 10s Transition Time after Completing each Round* *Rest more if needed **Heart Rate Monitor - [Be Better Today Thursday Core~Cardio Recovery Workout (9/29/22)](https://brienshamp.com/2022/09/9-29-22/) - Warm-up prior to workout. WOD: Alternate the following 5 Core~Cardio Stations two Exercises at a time for 30s each with 10s Rest between for 4 sets. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart - [Be Better Today Wednesday Tabata Workout (9/28/22)](https://brienshamp.com/2022/09/9-28-22/) - WOD: Perform the following 6 Exercises for 20s with 10s Rest for 8 Sets before moving on to the next one. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time - [Be Better Today Tuesday Core~Strength~Cardio x 4 (9/27/22)](https://brienshamp.com/2022/09/9-27-22/) - Warm-up prior to workout WOD: Complete the following 6 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 24 Sets, 0s Transition Time after Completing each Round* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to - [Do you sit for more than 8 hours per day?](https://brienshamp.com/2022/09/do-you-sit-for-more-than-8-hours-per-day/) - Are you getting at least 30 minutes of daily movement? Many suffer the consequences of NOT moving in the “new tech world” from SITTING way too much. An analysis of 13 studies of sitting time and activity levels found that those who sat for more than 8 hours a day with no physical activity had a risk - [How many burpees does 1 cookie equal?](https://brienshamp.com/2022/09/how-many-burpees-does-1-cookie-equal/) - A few years ago I remember seeing a chart of “burpee equivalents” for food. Do you remember it? ● A cookie = 141 burpees ● Small meatball sub = 402 burpees ● Big Mac = 506 burpees I’ve also seen charts for how many miles it takes to walk or run off - [Word of the Week: AWARENESS](https://brienshamp.com/2022/09/9-26-22/) - The word of the week is Awareness.Awareness is the state of being conscious of something. More specifically, it is the ability to directly know and perceive, to feel, or to be cognizant of events. Last week the word of the week was present. By being less distracted and more present, you will generally have more awareness. In regards to health & wellness, with greater - [Be Better Today Monday 5 Station Rotation Workout (9/26/22)](https://brienshamp.com/2022/09/9-26-22-2/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed by the Active Rest Movement (ARM) for 30s with 10s Rest for 4 Sets each before rotating to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing - [Be Better Today Friday Fun Workout (9/23/22)](https://brienshamp.com/2022/09/9-23-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises in a Circuit for 30s each with 10s Rest for 5 Rounds. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 10s Transition Time after Completing each Round* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time - [Be Better Today Thursday Core~Cardio Strength Workout (9/22/22)](https://brienshamp.com/2022/09/9-22-22/) - Warm-up prior to workout WOD: Perform the following 8 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 10s Transition Time after Completing each Round* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this - [There are two important words when it comes to your meals and nutrition: variety and planning!](https://brienshamp.com/2022/09/there-are-two-important-words-when-it-comes-to-your-meals-and-nutrition-variety-and-planning/) - There are two important words when it comes to your meals and nutrition: variety and planning! But these words are even MORE important if you eat a plant-based (aka vegan) diet. That’s why today I’m going to lay out a few basic tips to help you get more out of the plant-based protein you eat. Because when you - [Be Better Today Wednesday Fat Loss Tabata Workout (9/20/22)](https://brienshamp.com/2022/09/9-20-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total before moving on to the next one. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the - [Be Better Today Tuesday Core~Cardio Strength Workout (9/19/22)](https://brienshamp.com/2022/09/be-better-today-tuesday-corecardio-strength-workout-9-19-22/) - Warm-up prior to workout WOD: Alternate the following 10 Exercises two at a time for 40s each with 10s Rest for 3 Sets. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during - [Be Better Today Monday 5 Station Rotation (9/18/22)](https://brienshamp.com/2022/09/9-18-22/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Strength Movements (PSM) for 30s followed by 30s Active Core/Cardio Movements (ACM) for 4 Sets each before Rotating to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* **Heart - [Word of the Week: PRESENT](https://brienshamp.com/2022/09/present/) - The word of the week is Present. Present is being, existing, or occurring at this time or now. As I reflect back on my life I feel that I have often missed out on what was happening right in front of me because I was trying to do too much at one time. I was - [Be Better Friday Body Weight Challenge 9/16/22](https://brienshamp.com/2022/09/9-16-22/) - Warm-up prior to workout WOD: Perform the following 8 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing each Round* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time - [Be Better Thursday 5 Station Core~Cardio Rotation 9/15/22](https://brienshamp.com/2022/09/9-15-22/) - Today's workout can be viewed here: https://app.arketa.co/bebettertoday/on-demand/checkout/RvQlM4KJ7cf0YpQCdPKMWarm-up prior to workout. WOD: Perform the following 5 Station Primary Core Movements (PCM) for 40s followed by 40s of Active Cardio Movements (ACM) for 3 Sets each. Rotate to the next Station when all 3 Sets are complete. Transition Time is 10s between PCM & ACM so move - [Coach Brien Shamp's Be Better Wednesday Tabata (9/14/22)](https://brienshamp.com/2022/09/9-14-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to - [Coach Brien Shamp's Be Better Tuesday Core~Cardio (9/13/22)](https://brienshamp.com/2022/09/9-13-22/) - Warm-up prior to workout Bodyweight Core: Perform the following 4 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds:*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 14 Sets**Heart Rate Monitor Zone: 2-4: Aerobic Zone - Conversational Intensity - Keep them Moving* Supine Lower Abdominal Curl Up w. Rotation - [Be Better Monday Fat Loss Rotation (9/12/22)](https://brienshamp.com/2022/09/9-12-22-2/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Movements (PM) for 40s and follow with Active Rest Movements (ARM) for 40s for 3 Sets at each Station. Rotate to the next Station when all 3 Sets are Complete. Transition Time is 10s between PM & ARM so move quickly! *Set Gym Boss - [Word of the Week: Determination](https://brienshamp.com/2022/09/9-12-22/) - The word of the week is Determination. Determination is simply not giving up. No matter how hard things get, or how badly you want to just give up, you keep on going. Where do you need more determination in your life? How’s your Health? Fitness? Family? Career? Friendships? This week work on your determination in - [7 veggies & fruits for better performance](https://brienshamp.com/2022/09/7-veggies-fruits-for-better-performance/) - Do you love “hacks” when it comes to fitness and health? I know I do! Well, these fruits and veggies below can help power up your workouts and recovery in a big way … And I bet the next time you see them in the grocery store, you’ll look at them in a whole new - [Be Better Friday Combo Tabata (9/9/22)](https://brienshamp.com/2022/09/9-9-22/) - Warm-up prior to workout WOD: Alternate the following Tabata Combo Exercises for 20s with 10s Rest for 8 Sets each. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 12 Sets, 30s Transition Time after Completing all 16 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to - [Be Better Thursday Core~Strength~Cardio (9/8/22)](https://brienshamp.com/2022/09/9-8-22/) - Warm-up prior to workout Core/Mobility Patterns - Perform the following Movements for 30s in a Circuit with a 10s Transition for 2 Sets *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 10 Sets ( 3 rounds)* **Heart Rate Monitor Zone: 2-4: Aerobic zone (conversational intensity). Keep them moving** Bear Crawl: *Hips High - [NEW In Person Be Better 6 AM Workouts In Belmont Start Tomorrow!](https://brienshamp.com/2022/09/new-in-person-be-better-6-am-workouts-in-belmont-start-tomorrow/) - Did you hear the news? Tomorrow we are starting our NEW In Person Be Better 6 AM Workouts In Belmont! We now have MWF in Person Workouts at 6 AM & 8:30 AM, in addition to our daily livestream and on demand options. Learn more about the Be Better Workouts here: https://bebettertoday.life/ Make Yourself A Priority! Get your FREE - [Be Better Wednesday Upper Body Speed~Agility~Core (9/7/22)](https://brienshamp.com/2022/09/9-7-22/) - Warm-up prior to workout Phase 3: Lower Body Circuit (6 Min) *Perform the 3 Movements in a Circuit for AMRAP (As Many Rounds As Possible)* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic - [Word of the Week: RELAX](https://brienshamp.com/2022/09/relax/) - The word of the week this week is RELAX. Relax is to make or become less tense or anxious. Relaxing can help us be healthy, in both our body and mind, helping us recover from the everyday stresses that life throws at us. Relaxation can balance out the negative vibes, physical, and mental stress that - [Only 1 out of 10 people do this](https://brienshamp.com/2022/09/only-1-out-of-10-people-do-this/) - Shocking stat! Only 1 out of every 10 people eat enough of this food group ... Even though these foods help keep your heart healthy … your skin glowing … your energy high … your hormones balanced … and your tummy happy. PLUS, they can also help boost your mood AND manage your weight, while - [Be Better Tuesday Core~Cardio (9/6/22)](https://brienshamp.com/2022/09/9-6-22/) - Warm-up prior to workout SB/MB/DB/Weighted Object Advanced Warm-Up (2 Sets Each) - Modify as needed: Backward Lunges w. Rotation - 10 Reps Each Side Bent Over Wide Rows - 10 Reps *Palms towards Body Stick Overhead Squats - 10 Reps *Start w. Shoulder Mobility Work After Advanced Warm-Up transition to WOD.WOD: Perform the following 3 - [Green giraffes for the win](https://brienshamp.com/2022/09/green-giraffes-for-the-win/) - Challenge: for the next 15 seconds, do NOT think about purple pandas. Don’t imagine them romping through their bright purple panda fields. Don’t picture them climbing up their big purple trees or drinking from their beautiful, flowing purple waterfall. I mean it, stop thinking about purple pandas! Did you stop thinking about them yet? Ok good, because - [Be Better Fat Loss Friday (9/2/22)](https://brienshamp.com/2022/09/9-2-22/) - Warm-up prior to workout WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds. 30s rest after each round. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 28 Sets, 30s Transition Time after Completing each Round* **Heart Rate Monitor Zone: 3-5. Get the heart - [Be Better Thursday Core~Cardio Workout (9/1/22)](https://brienshamp.com/2022/09/9-1-22/) - Warm-up prior to workout WOD: Perform the following 8 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 10s Transition Time after Completing each Round* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time - [Be Better Wednesday Tabata Workout (8/31/22)](https://brienshamp.com/2022/08/8-31-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to - [Be Better Tuesday Core~Cardio Workout (8/30/22)](https://brienshamp.com/2022/08/8-30-22/) - Warm-up prior to workout Advanced Warm-Up (3 Sets Each) - Modify as needed: Weighted Fwd 45 Degree Lunges - 10 Each Side Weighted Side Bends - 10 Each Side Stick/Towel/Band Overhead Squats - 10 Reps *Warm-Up with Forward-Back Rotations After Advanced Warm-Up transition to WOD.WOD: Alternate the following 8 Core~Cardio Exercises two at a time - [Quick Question?](https://brienshamp.com/2022/08/quick-question-2/) - Over the last few years our results with clients have gotten better and better and faster, while being sustainable. We personalize our nutrition, fitness and lifestyle coaching program, so you no longer have to guess what you need. It's 2022. You don't need to do another generic diet or fitness program. We have the technology! - [Be Better Monday 5 Station Rotation Workout (8/29/22)](https://brienshamp.com/2022/08/8-29-22/) - Warm-up prior to workout Phase 2: Mobility/Running Drills: *Perform each drill for approx. 3 yards and then Backedal & Repeat 2-4x *Stay tall with Eyes straight ahead except for the Lateral Shuffle *Lift Collar Bones 1” *Relax Heels with Agility Drills *Breathe rhythmically **Heart Rate Monitor Zone: 2-3. Get the heart rate up during this - [When life has you feeling like Whac-A-Mole](https://brienshamp.com/2022/08/when-life-has-you-feeling-like-whac-a-mole/) - Miles, do you remember Whac-A-Mole? You know, the arcade game where a mole keeps popping up in unpredictable spots and it’s your job to smack it on the head? Well, that’s kind of like how stress works. Except you are the mole … and when stress gets out of control, every time you make a - [Be Better Friday 5 Station Rotation Workout (8/26/22)](https://brienshamp.com/2022/08/8-26-22/) - Warm-up prior to workout WOD: Alternate the following 5 Primary Strength Movements (PSM) for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after - [Be Better Thursday Core~Cardio Workout (8/25/22)](https://brienshamp.com/2022/08/8-25-22/) - Warm-up prior to workout 8/25/22: Thursday Core~Cardio Core Warm~Up: Perform 2 Sets of the following for 30s each in a Circuit with 10s Rest.*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 10s Transition Time after Completing each Circuit* Side Lying Leg Raises - Hip AB (LT): *Keep Hips - [Be Better Wednesday Tabata Workout (8/24/22)](https://brienshamp.com/2022/08/82422/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total. Complete all 8 Sets before moving on to the next Exercise. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing each Circuit* **Heart Rate Monitor Zone: - [Be Better Tuesday Core~Cardio (8/9/22)](https://brienshamp.com/2022/08/be-better-tuesday-corecardio-8-9-22/) - Warm-up prior to workout WOD: Perform the following 9 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest for 3 Rounds & 10s Transition Time after each Round *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 9 Sets, 10s Transition Time after Completing all 9 Sets* **Heart Rate Monitor Zone: - [Word of the Week: FOCUS](https://brienshamp.com/2022/08/focus-2/) - The word of the week this week is FOCUS. To focus is to concentrate attention or effort. How’s your focus lately? Are you often frustrated because you don’t get your to-do list or main priorities completed? Have you wanted to achieve a goal for a while, but just can’t seem to find the time? Where is your - [Be Better Monday 5 Station Rotation (8/8/22)](https://brienshamp.com/2022/08/8-8-22/) - Warm-up prior to workout WOD: Alternate the following 5 Primary Strength Movement (PSM) Stations for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time - [Be Better Friday Total Body Challenge (8/5/22)](https://brienshamp.com/2022/08/8-5-22/) - Warm-up prior to workout WOD: Perform Cardio & Strength for 30s and 10s Transition Time with 30s Rest after each Round (if you need to Rest, you can do so on your own time). 4 Rounds Total. Focus on Breathing & Modify as needed. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, - [Do you need help?](https://brienshamp.com/2022/08/do-you-need-help-2/) - Are you feeling overwhelmed? Do you need to make YOU A PRIORITY again? I would love to give you some simple daily hacks to reduce your stress, pain and balance your hormones. With lowered stress and balanced hormones, life is so much easier and we often lose some fat pounds in the process!!! Text "priority" - [Be Better Thursday Core~Cardio (8/4/22)](https://brienshamp.com/2022/08/8-4-22/) - Warm-up prior to workout WOD: Alternate the 8 Exercises two at a time for 40s each with 10s Rest for 3 Sets. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this - [Be Better Wednesday Tabata (8/3/22)](https://brienshamp.com/2022/08/8-3-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total before moving on to the next Exercise. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the - [Be Better Tuesday Body Weight Abs (8/2/22)](https://brienshamp.com/2022/08/8-2-22/) - Warm-up prior to workout WOD: Perform the following 8 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest. Perform 4 Rounds with 10s Rest in between each Round. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets, rest for 1 min after the 2nd round **Heart Rate Monitor - [How did you sleep last night?](https://brienshamp.com/2022/08/how-did-you-sleep-last-night/) - When my clients are struggling in almost any area of their fitness and health … … there’s one question at the top of my list to help figure out what’s going on. “How’s your sleep?” Getting your sleep habits under control is a super important “basic” that will help skyrocket your results. It impacts everything - [Be Better Monday Fat Loss Circuit (8/1/22)](https://brienshamp.com/2022/08/8-1-22/) - Warm-up prior to workout Core~Mobility Patterns - Perform the following Movements for 30s each in a Circuit with 10s Rest for 2 Sets *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Total Sets* Body Weight Squats (Miniband if you have one): *Keep Head Back & Eyes Forward *Get Lower each Set - [Be Better Friday Strength Workout (7/29/22)](https://brienshamp.com/2022/07/72922/) - Warm-up prior to workout WOD: Perform the following 6 Exercises as a Group in a Circuit for 30s each with 10s Rest for 5 Rounds. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 30s x 5 Rounds; 30s Transition Time after Completing each Round* **Heart Rate Monitor Zone: 3-5. Get - [How to get above average results](https://brienshamp.com/2022/07/how-to-get-above-average-results/) - This month I’ve been talking a lot about next-level actions to get even better results from your fitness and health habits. You’ve probably noticed a theme: it’s all about the fundamentals. That’s because even the best ‘next-level’ actions won’t do much if you aren’t nailing your basics most of the time. But what if you - [Healthy 5-Minute Vegan Meal Prep](https://brienshamp.com/2022/07/healthy-5-minute-vegan-meal-prep/) - This Superfood Bowl comes together fast using convenience foods! In just a few minutes, you can have 4 healthy meals ready to go for lunch or dinner. If you want to add more protein, just add 3-4 ounces (80-115 g) of chopped rotisserie or grilled chicken to each serving. NOTE: You don’t have to - [Be Better Thursday Core~Cardio Workout (7/28/22)](https://brienshamp.com/2022/07/72822/) - Warm-up prior to workout WOD: Alternate the following 8 Exercises two at a time for 40s each with 10s Rest for 3 Sets each before moving to the next Station. After 3 Sets of each Movement perform Jump Rope or Imaginary Jump Rope for 40s *Set Gym Boss or Interval App to: 40s Work, 10s - [Be Better Wednesday Tabata Workout (7/27/22)](https://brienshamp.com/2022/07/7-27-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate - [Be Better Tuesday Core~Cardio 7/26/22](https://brienshamp.com/2022/07/72622/) - Warm-up prior to workout WOD: Perform the following 8 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 0s Transition Time after each Completing each Round* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during - [Be Better Monday 5 Station Rotation 7/25/22](https://brienshamp.com/2022/07/7-25-22/) - Warm-up prior to workout WOD: Alternate the following 5 Primary Strength Movement (PSM) Stations for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time - [Word of the Week: HYDRATE](https://brienshamp.com/2022/07/hydrate72422/) - The word of the week is HYDRATE. To hydrate is to supply water to a person or thing in order to restore or maintain fluid balance. Hydrate is Primal need #2 and one of the top 4 life-sustaining absolutes because you can only live approximately 7 days without water. By simply improving your hydration at - [Be Better Friday Strength 7/22/22](https://brienshamp.com/2022/07/7-22-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises in a Circuit for 30s each with 10s Rest for 6 Rounds. Rest for 20s after each round. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 36 Sets, 20s Transition Time after each Completing each Round* **Heart Rate Monitor Zone: 3-5. Get - [This one thing affects ALL of your choices](https://brienshamp.com/2022/07/this-one-thing-affects-all-of-your-choices/) - This month I’ve been talking about next-level steps you can take to boost your results … and today’s email might just be about the most important step. It affects almost every action you take and every decision you make. It’s your mindset … and it could be playing tricks on you! Here’s why it’s worth - [Be Better Thursday Core~Cardio 7/21/22](https://brienshamp.com/2022/07/7-21-22/) - Warm-up prior to workout WOD: Alternate the following 8 Exercises two at a time for 40s each with 10s Rest for 3 Sets each before moving to the next Station. Perform 40s of Cardio after each Station. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets (w. 40s Cardio), 30s Transition - [Be Better Wednesday Tabata Workout 7/20/22](https://brienshamp.com/2022/07/72022/) - Warm-up prior to workout WOD: Perform the following 8 Exercises for 20s each with 10s Rest for 8 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate - [Be Better Tuesday Bodyweight Core~Cardio Workout 7/19/22](https://brienshamp.com/2022/07/7-19-22/) - Warm-up prior to workout WOD: Complete the following 8 Exercises in a Circuit for 40s each with 10s Rest for 3 Sets. Perform 40s of Cardio after each Station. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 27 Sets, 40s Cardio after Completing each Circuit* **Heart Rate Monitor Zone: 3-5. Get the - [Be Better Monday 5 Station Rotation Workout 7/18/22](https://brienshamp.com/2022/07/7-18-22/) - Warm-up prior to workout WOD: Alternate the following 5 Station Strength Movements (PM) for 30s followed by the Active Cardio Movement (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after - [Word of the Week: NATURE](https://brienshamp.com/2022/07/nature2/) - The word for this week is Nature. Nature is all the animals, plants, and other things in the world that are not made by people, and all the events and processes that are not caused by people. Are you feeling anxious or stressed? If yes, there is a good chance you are overconnected and lacking… nature. Like - [Be Better Fat Loss Friday Workout 7/15/22](https://brienshamp.com/2022/07/7-15-22/) - Warm-up prior to workout WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds. Rest for 1 minute after 2nd round. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 14 Sets- Repeat 2x **Heart Rate Monitor Zone: 3-5. Get the heart rate up during - [Be Better Thursday Core~Cardio Recovery Workout 7/14/22](https://brienshamp.com/2022/07/7-14-22/) - Warm-up prior to workout WOD: Alternate the following 5 Core~Cardio Stations two Exercises at a time for 30s each with 10s Rest between for 4 sets. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the - [Word of the Week: FAMILY](https://brienshamp.com/2022/07/family/) - The word of the week is Family. The Urban Dictionary defines a family as a group of people, usually of the same blood (but do not have to be), who genuinely love, trust, care about, and look out for each other. For many years prior to Covid, I sadly neglected my family and friends in - [Be Better Wednesday Tabata 7/13/22](https://brienshamp.com/2022/07/7-13-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total before moving on to the next Exercise. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get - [My top nutrition hack](https://brienshamp.com/2022/07/my-top-nutrition-hack/) - It’s nutrition hack day … and I’ve got a tip that will give you a major payoff both right now and into the future. But first, I need to start with a big question. When you sit down to eat, do you pay attention to your food and how your body feels while you’re eating? - [Be Better Tuesday Body Weight Core 7/12/22](https://brienshamp.com/2022/07/7-12-22/) - Warm-up prior to workout WOD: Perform the following Exercises in a Group Circuit for 40s with 10s Rest for 4 Rounds. 8th Exercise is the Cardio Movement of the Day. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this - [Be Better Monday 5 Station Fat Loss Rotation 7/11/22](https://brienshamp.com/2022/07/7-11-22/) - Warm-up prior to workout WOD: Alternate the following 5 Station Primary Movements (PM) for 30s followed by the Active Core Cardio Movement (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time - [Be Better Friday Total Body Workout 7/8/22](https://brienshamp.com/2022/07/7-8-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises in a Circuit for 30s each with 10s Rest for 5 Rounds. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 15s Transition Time after Completing each Round, 5 Rounds* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during - [Be Better Thursday Core~Cardio Workout 7/7/22](https://brienshamp.com/2022/07/7-7-22/) - Warm-up prior to workout WOD: Perform the following 8 Core~Cardio Exercises in a Group for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). - [The No. 1 hack to make big gains](https://brienshamp.com/2022/07/the-no-1-hack-to-make-big-gains/) - Happy Fifth of July! I hope you had a fun (and safe) holiday celebration. I just got back from our annual camping trip in Pinecrest, Ca. Amazing place if you have never been! I’ve got some great info for you today that I wanted to share ASAP because it can make a huge difference in - [Word of the Week: Faith](https://brienshamp.com/2022/07/7322/) - The word for this week is Faith. Faith is the confidence or trust in a person, a thing, or a concept. Faith is not just about your trust in God, although I am a believer. It’s waking up in the morning and facing the day with confidence and strength. It’s enduring the ups and downs - [Be Better Wednesday Tabata Workout 7/5/22](https://brienshamp.com/2022/07/7-5-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s with 10s Rest for 6 Sets each before moving on to the next one. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the - [Be Better Friday Challenge Workout 7/1/22](https://brienshamp.com/2022/06/7-1-22/) - Warm-up prior to workout WOD: There are 2 Main Circuits. Perform the following 4 Exercises in each Circuit for 8 Reps and 4 Sets each. You have 2 Minutes to Complete each Set. Reset your timer every 2 Minutes to Restart & Repeat. If you are getting too much rest, consider doing 9 Reps of - [Be Better Thursday Core~Cardio Workout 6/30/22](https://brienshamp.com/2022/06/6-3022/) - Warm-up prior to workout WOD: Perform the following 8 Exercises as a Group in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart - [Word of the Week: SUNSHINE](https://brienshamp.com/2022/06/word-of-the-week-sunshine/) - The word of the week is Sunshine. Sunshine is the shining of the sun; direct light of the sun. Sunshine can also be defined as cheerfulness or happiness. There has been a lot of sunshine and hot days lately. Sunshine makes me happy and energized. How about you? Many avoid sunshine, but should you? Here - [Be Better Wednesday Fat Loss Tabata Combo Workout 6/29/22](https://brienshamp.com/2022/06/6-29-22/) - Warm-up prior to workout WOD: Perform each Tabata Combo for 20s each with 10s Rest for 16 Sets. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 16 Sets, 30s Transition Time after each Completing all 12 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an - [Try this Big Mac in a Bowl Recipe](https://brienshamp.com/2022/06/try-this-big-mac-in-a-bowl-recipe/) - FACT: Sometimes you just want to sit down and eat a big meal. But chances are, you do NOT want that “I can’t believe I ate the whole thing” feeling when you’re done … when all you want to do is curl up and take a nap! Well today, I’ve got a SUPER DELICIOUS lunch - [Joe P Success Story- Brien Shamps Coaching, Nutrition & Fitness](https://brienshamp.com/2022/06/joe-p-success-story-brien-shamps-coaching-nutrition-fitness/) - Like many Joe got a little sidetracked during Covid and gained a lot of weight. Joe decided he needed a change and joined our virtual coaching program 20 weeks weeks ago. To date he has lost 45.8 lbs, 9.3% body fat and at least 2 clothing sizes, but there's so much more he gained in - [Be Better Tuesday Little Bit Of Everything Workout 6/28/22](https://brienshamp.com/2022/06/6-28-22/) - Warm-up prior to workout WOD: Alternate the following 10 Core~Cardio Exercises two at a time for 40s each with 10s Rest for 3 Sets. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after each Completing all 6 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate - [Do You Know Your Vitamin D Status? 80% of Northern California Are Deficient and Insufficient.](https://brienshamp.com/2012/04/do-you-know-your-vitamin-d-status-80-of-northern-california-are-deficient-and-insufficient/) - Hey there, I hope you had a great week and had the opportunity to enjoy the warm weather if you live in the Bay Area. I got my dose of Vitamin D the last few days and it feels great. My mood changes for the better with as little as 15 minutes in the sun. - [Be Better Monday 5 Station Fat Loss Rotation Workout 6/27/22](https://brienshamp.com/2022/06/6-27-22/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed by the Active Rest Movement (ARM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after - ["I AM A PRIORITY" 7 Daily Primal Needs Coaching Program](https://brienshamp.com/2022/06/i-am-a-priority-7-daily-primal-needs-coaching-program/) - For all "I AM A PRIORITY" 7 Daily Primal Needs Coaching Program Clients please see below to access weekly group coaching calls & the on demand recordings of our weekly sessions. Share with others in the coaching community by going to the comment area below. - [Be Better Friday Fat Loss Endurance Workout 6/24/22](https://brienshamp.com/2022/06/6-24-22/) - Warm-up prior to workout WOD: This is a Non-Stop 24 Minute Workout. Campers go at their own Speed/Intensity. Allow 10s Transition Time to go from Strength to Cardio Movements. Within the 24 Mins, get 4 Rounds of the following Exercises. If tolerated, do a high intensity round on the 4th Set. *Set Gym Boss or - [Thursday Core, Shoulder & Cardio Workout 6/23/22](https://brienshamp.com/2022/06/6-23-22/) - Warm-up prior to workout WOD: Alternate the following 6 Core-Strength Exercises two at a time for 40s each with 10s Rest for 4 Sets. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate - [Be Better Today Wednesday Tabata 6-22-22](https://brienshamp.com/2022/06/6-22-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s with 10s Rest for 8 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up - [Be Better Today Tuesday Core~Cardio 6-21-22](https://brienshamp.com/2022/06/6-21-22/) - Warm-up prior to workout WOD: There are 4 Core Stations. Alternate the 2 Core Exercises at each Station for 40s each with 10s Rest for 3 Rounds. After 3 Sets, Perform 40s of Cardio to get the Heart Rate Up. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 30s Transition - [Word of the Week: CREATE](https://brienshamp.com/2022/06/6-20-22-2/) - The word of the week is CREATE. To create is to bring (something) into existence. The Bible provides us with a great explanation of our origins and the purpose for which we have been created. Regardless of your religious preference, I believe that everyone has a gift (or two) and serves a purpose in this - [Be Better Today Monday 5 Station Rotation 6-20-22](https://brienshamp.com/2022/06/6-20-22/) - Warm-up prior to workout WOD: There are 5 Stations with Two Exercises per Station. The first Exercise is a Primary Strength Movement (PSM) and the Second is an Active Rest Movement (ARM). Alternate the Two Movements (PSM & ARM) at each Station for 30s each with 10s Rest for 4 Sets. *Set Gym Boss or - [Word of the Week: CLARITY](https://brienshamp.com/2022/06/word-of-the-week-clarity/) - The word of the week this week is CREATE. To create is to bring (something) into existence. The Bible provides us with a marvelous explanation of our origins and the purpose for which we have been created. Everyone’s life serves a purpose in this world. To make the most of your life, you have to - [Are you a stress eater? Or meal skipper?](https://brienshamp.com/2022/06/are-you-a-stress-eater-or-meal-skipper/) - If you’ve ever had a stressful day (or year!) that affected your eating habits, you are NOT alone. In a study, more than 75% of adults said that stress played a role in their eating during the past month. This included overeating, eating junk foods, or not eating. Many of them said it happened weekly. They also - [This fad doesn’t work](https://brienshamp.com/2022/06/this-fad-doesnt-work/) - I’ve got some controversial news for you today – but hang with me! “Moderation” is one of the biggest buzzwords in wellness right now. But guess what? It doesn’t work … Because almost everyone does it wrong. The fact is, what looks like “moderation” to one person might be something completely different for someone else. - [Be Better Today Friday 5 Station Rotation 6-17-22](https://brienshamp.com/2022/06/6-17-22/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed by the Active Recovery Movement (ARM) for 30s with 10s Rest for 4 Sets each before rotating to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after each - [Be Better Thursday Loaded Core~Cardio 6-16-22](https://brienshamp.com/2022/06/6-16-22/) - Warm-up prior to workout WOD: As a Group, perform the following 6 MB Core Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after each Completed Round* **Heart Rate Monitor Zone: 3-5. Get the heart - [Word of the Week: CLARITY](https://brienshamp.com/2022/06/clarity/) - The word of the week is Clarity. Clarity is the quality of being clear and easy to understand. I have been feeling a bit overwhelmed with life lately: moved to a new city almost 2 years ago and still adapting, my never-ending to do list full of home projects & work-related tasks, the book that - [Mini action plan (inside)](https://brienshamp.com/2022/06/mini-action-plan-inside/) - The other day I sent you an email about jumping off the health, fitness, weight loss, etc. rollercoaster and finding a plan that works for YOU and your life! Doesn’t it just feel good when you get into a groove that you can actually stick with? (If you haven’t yet, hang with me, I’ve got a helpful - [Be Better Today Wednesday Tabata Workout 6-15-22](https://brienshamp.com/2022/06/6-15-22/) - Warm-up prior to workout WOD: Perform each Exercise for 20s with 10s Rest for 8 Sets total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this - [Be Better Today Tuesday Core~Cardio Fat Burner 6-14-22](https://brienshamp.com/2022/06/6-14-22/) - Warm-up prior to workout WOD: As a Group, perform the following 8 Core Exercises in a Circuit for 40s each with 10s Rest for 3 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing each Round* **Heart Rate Monitor Zone: 3-5. Get the heart - [Coach Brien Shamp's Be Better Monday 5 Station Rotation Workout 6/13/22](https://brienshamp.com/2022/06/6-13-22/) - Warm-up prior to workout Mobility/Running Drills: *Perform each drill for approx. 3 yards and then backedal and repeat 2-4x *Stay tall with Eyes straight ahead except for the Lateral Shuffle *Lift Collar Bones 1” *Relax Heels with Agility Drills *Breathe rhythmically **Heart Rate Monitor Zone: 2-3. Get the heart rate up during this time to - [The rollercoaster ride you don’t want to be on](https://brienshamp.com/2022/06/the-rollercoaster-ride-you-dont-want-to-be-on/) - Have you ever been here before? Something sparked you to set a new health and and niche-specific goal that you were REALLY excited about. Maybe you: ● stepped on the scale after the holidays ● had a big event coming up (reunion, wedding, vacation, etc.) ● were unhappy with the results from - [Coach Brien Shamp's Be Better Friday Bodyweight Strength~Endurance Workout 6/10/22](https://brienshamp.com/2022/06/6-10-22/) - Warm-up prior to workout WOD: Perform the following 10 Exercises in a Circuit for 30s each with 10s Rest for 2 Rounds. Take a break for 60s and repeat 2 more times. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 20 Sets - Repeat for another 20s after a short 60s rest - [Looking for 5 good men to start our NEW RESULTS GUARANTEED "I AM A PRIORITY" Coaching Program](https://brienshamp.com/2022/06/looking-for-5-good-men-to-start-our-new-results-guaranteed-i-am-a-priority-coaching-program/) - Like many Joe got a little sidetracked during Covid and gained a lot of weight. Joe decided he needed a change and joined our RESULTS GUARANTEED "I AM A PRIORITY" COACHING PROGRAM 20 weeks ago. To date he has lost 45.8 pounds, 9.3% body fat and at least 2 clothing sizes, but there's so much more he - [Coach Brien Shamp's Be Better Thursday Core~Cardio Fun 6/9/22](https://brienshamp.com/2022/06/6-9-22/) - Warm-up prior to workout WOD: Complete the following 8 Exercises in a Circuit for 40s with 10s Rest for 3 Rounds. Perform 1 Min Cardio after each Round. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 60s Transition Cardio Time after Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. - [Coach Brien Shamp's Be Better Wednesday Tabata 6/7/22](https://brienshamp.com/2022/06/6-7-22-2/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to - [Coach Brien Shamp's Be Better Tuesday Core~Cardio Fun 6/6/22](https://brienshamp.com/2022/06/6-7-22/) - Warm-up prior to workout WOD: Alternate the following 10 Core~Cardio Exercises two at a time for 30s with 10s Rest for 4 Sets each. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 sets. **Heart Rate Monitor Zone: 3-5. Get the heart rate up - [Coach Brien Shamp's Be Better Monday 5 Station Rotation Workout 6/6/22](https://brienshamp.com/2022/06/6-6-22/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Strength Movements (PSM) for 40s followed by the Active Core Movements (ACM) for 40s for 3 Sets each before moving on to the next station. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all - [Word of the Week: FUN](https://brienshamp.com/2022/06/fun2/) - The word of the week is FUN! Fun is something that provides amusement or enjoyment. Many have forgotten what it’s like to have fun. Life has become so serious, negative, fearful and complex that fun seems like a thing of the past. Stress is inevitable in today’s life and it wreaks havoc on our health. - [Coach Brien Shamp's Be Better Friday Total Body Fat Lean Body Workout 6/3/22](https://brienshamp.com/2022/06/6-3-22/) - Warm-up prior to workout On The Minute Challenge Warm-Up (4 Minutes) **Set Interval App to: 1 Min Work, 0s Rest, 4 Total Rounds Perform the following 3 Movements for 10 Reps in a Circuit for 4 Rounds. The Goal is to complete the 3 Movements in 1 Minute. Regardless if finished, start from the top - [Coach Brien Shamp's Be Better Thursday Core~Cardio Workout 6/2/22](https://brienshamp.com/2022/06/6-2-22/) - Warm-up prior to workout Cardio Speed Work (Goal is to stay aerobic - Recovery Day. Emphasize nose breathing and controlled breathing) Toes up, land on ball of foot Drive elbows, hands should go cheek to cheek- keep arms at 90 Maintain good posture- look straight ahead Explode/react off the ground Running Drills (Perform each drill - [Coach Brien Shamp's Be Better Wednesday Tabata Workout 6/1/22](https://brienshamp.com/2022/05/6-1-22/) - Warm-up prior to workout WOD: Perform the following 8 Exercises for 20s with 10s Rest for 8 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 6 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during - [Join Me For A FREE VIRTUAL Saturday Workout tomorrow @ 8:30 am (PST)](https://brienshamp.com/2022/05/join-me-for-a-free-virtual-saturday-workout-tomorrow-830-am-pst/) - Who's up for a FREE VIRTUAL Saturday Workout tomorrow @ 8:30 am (PST)? This workout is a really good one if you have a bike, rower, elliptical, treadmill or other home cardio tool. We will alternate the cardio with strength training for a complete Saturday workout. Join me tomorrow and let's have some fun with - [The one hurdle between you and your goals](https://brienshamp.com/2022/05/the-one-hurdle-between-you-and-your-goals/) - If you could call out the 1 enemy of your goals, what would it be? There are so many to choose from: ● Not having enough time ● Lack of support ● Not knowing what to do ● Your genetics ● Pizza The list goes on and on! But what if I told you that - [Coach Brien Shamp's Be Better Tuesday Core~Cardio Workout 5/31/22](https://brienshamp.com/2022/05/5-31-22/) - Warm-up prior to workout WOD: Perform the following 6 Core Exercises + Cardio in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 30s Transition Time after Completing all 7 Sets* If attending the LIVE Session, connect your heart rate - [Coach Brien Shamp's Be Better Friday Strength Workout 5/27/22](https://brienshamp.com/2022/05/coach-brien-shamps-be-better-friday-strength-workout-5-27-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 30s each in a Circuit with 10s Rest for 6 Rounds. Rest 20s in between each set. The Last Round is the Finisher - Challenge yourself as tolerated. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 30 Sets (6 Sets for - [Coach Brien Shamp's Be Better Monday Memorial Day Murph Workout 5/30/22](https://brienshamp.com/2022/05/5-30-22/) - Warm-up prior to workout The Murph workout is one of the CrossFit “hero” WODs, or workout of the day. These workouts are performed to honor the memories of those who served in the armed forces and paid the ultimate sacrifice. “Murph” honors the life of Lieutenant Michael Murphy from Patchogue, NY, who died serving in - [Word of the Week: GRIT](https://brienshamp.com/2022/05/grit-2/) - The word of the week is GRIT! Grit was defined as “perseverance and passion for long-term goals” by psychologist Angela Duckworth and colleagues, who extensively studied grit as a personality trait.[3] They observed that individuals high in grit were able to maintain their determination and motivation over long periods despite experiences with failure and adversity.[3] Research indicates that the ability to - [Coach Brien Shamp's Be Better Virtual BONUS Home Cardio & Strength Workout 5/28/22](https://brienshamp.com/2022/05/5-28-22/) - Today's workout can be viewed here: https://app.arketa.co/bebettertoday/on-demand/checkout/RvQlM4KJ7cf0YpQCdPKMWarm-up prior to workout. W A R M U P B L O C K Cardio: 6 minZone 1: 2 min Zone 2: 2 min Zone 3: 2 minStretch: 5 minKneeling Hip Stretch: 5-10 World’s Greatest Stretch: 5x each Cat Cow-5 x Downward Dog- 30s Trunk Rotation Stretch Fig - [Coach Brien Shamp's Be Better Thursday Core~Cardio Workout 5/26/22](https://brienshamp.com/2022/05/5-26-22/) - Warm-up prior to workout WOD: Alternate the following 10 Core~Cardio Exercises for 40s each with 10s Rest for 3 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing each Round* If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > - [Coach Brien Shamp's Be Better Wednesday Tabata Workout 5/25/22](https://brienshamp.com/2022/05/5-25-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s with 10s Rest for 8 Sets Total. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > - [Coach Brien Shamp's Be Better Tuesday Core~Cardio Workout 5/24/22](https://brienshamp.com/2022/05/5-24-22/) - Warm-up prior to workout WOD: Alternate the following 5 Core Movements for 40s followed by Cardio for 40s with 10s Rest between for 3 Sets at each Station. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* If attending the LIVE Session, connect - [Word of the Week: PERSEVERANCE!](https://brienshamp.com/2022/05/perseverance-2/) - The word of the week is PERSEVERANCE! PERSEVERANCE is persistence in doing something despite difficulty or delay in achieving success. If you want more from life in any area, you must have perseverance when the going gets tough! Many have been struggling for some time, but also remember that many others are thriving during this - [Coach Brien Shamp's Be Better Monday 5 Station Rotation Workout 5/23/22](https://brienshamp.com/2022/05/5-23-22/) - Warm-up prior to workout WOD: There are 5 Stations with two Exercises per Station. The first Exercise is a Primary Strength Movement (PSM), the second is an Active Rest Movement (ARM). Alternate the two Movements at each Station for 40s with 10s Rest for 3 Sets each before rotating to the next Station. *Set Gym - [Coach Brien Shamp's Be Better Total Body Friday Workout 5/20/22](https://brienshamp.com/2022/05/5-20-22/) - Warm-up prior to workout WOD: Alternate the following 8 Exercises for 30s each with 10s Rest for 4 Sets before moving on to the next two Exercises. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* If attending the LIVE Session, connect your - [Coach Brien Shamp's Be Better Thursday Core~Cardio Workout 5/19/22](https://brienshamp.com/2022/05/5-19-22/) - Warm-up prior to workout WOD: Perform the following 8 Core~Cardio Exercises in a Circuit for 40s with 10s Rest for 2 Rounds and then repeat. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets- Repeat 2 rounds for 32 Total Sets* If attending the LIVE Session, connect your heart rate monitor - [Coach Brien Shamp's Be Better Wednesday Tabata Workout 5/18/22](https://brienshamp.com/2022/05/5-18-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s with 10s Rest for 8 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 8 Sets* If attending the LIVE Session, connect your heart rate monitor to - [Coach Brien Shamp's Be Better Tuesday Core~Cardio Workout 5/17/22](https://brienshamp.com/2022/05/5-17-22/) - Warm-up prior to workout WOD: Complete the following 7 Core-Cardio Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 14 Sets, 60s Transition Time after Completing 2nd Round and Then Repeat 2 more times. If attending the LIVE Session, connect - [Coach Brien Shamp's Be Better Monday 5 Station Rotation Workout 5/16/22](https://brienshamp.com/2022/05/5-16-22/) - Warm-up prior to workout WOD: There are 5 Stations with 2 Exercises per Station. Both are Primary Strength Movements (PSM). Alternate the two Movements at each Station for 30s with 5s Rest for 4 Sets each, then rotate to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, - [This makes it easier](https://brienshamp.com/2022/05/this-makes-it-easier/) - A few years ago, whenever I got stressed or too busy, I used to do this thing that blows my mind now. I used to be in the “ignore it and push through it” club. By that I mean, I’d take the stress or overwork hit, but just keep going. I’d tell myself: “I’ll deal - [This D-word is a gamechanger](https://brienshamp.com/2022/05/this-d-word-is-a-gamechanger/) - Setting goals is great. And setting FUN and meaningful goals is even better. But what happens AFTER you light that spark of motivation? Here’s one of my favorite quotes: “Motivation will get you going, but discipline will keep you growing.” The other day I mentioned how our brains are hardwired to like trying new things - [Coach Brien Shamp's Be Better Endurance Friday Workout 5/13/22](https://brienshamp.com/2022/05/5-13-22/) - Warm-up prior to workout WOD: Perform the following 7 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 10s Transition Time after Completing each Round* If attending the LIVE Session, connect your heart rate monitor to the CoreSync - [Coach Brien Shamp's Be Better Thursday Core~Cardio Workout 5/12/22](https://brienshamp.com/2022/05/5-12-22/) - Warm-up prior to workout WOD: Alternate the following 8 Core~Cardio Exercises for 40s with 10s Rest for 4 Sets each. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 20s Transition Time after Completing all 8 Sets* If attending the LIVE Session, connect your heart rate monitor to the CoreSync app - [Coach Brien Shamp's Be Better Wednesday Tabata Workout 5/11/22](https://brienshamp.com/2022/05/5-11-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* If attending the LIVE Session, connect your heart rate monitor - [Coach Brien Shamp's Be Better Tuesday Core~Cardio Workout 5/10/22](https://brienshamp.com/2022/05/5-10-22-2/) - Warm-up prior to workout WOD: Perform the following 7 Core Exercises + 1 Cardio Movement in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets x 2 Cycles (Rest for 1 min after first 16 rounds) If attending the LIVE - [Coach Brien Shamp's Be Better Monday Unilateral Strength Workout 5/9/22](https://brienshamp.com/2022/05/5-9-22/) - Warm-up prior to workout WOD: Perform the following 6 Strength Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. Rest for 40s - 60s after the 2nd set. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 12 Sets. Repeat after round 2. If attending the LIVE Session, connect - [Word of the Week: PRIORITIZE](https://brienshamp.com/2022/05/5-10-22/) - The word of the week is PRIORITIZE. To prioritize is to designate or treat (something) as more important than other things. What do you prioritize in your life? Work? Family? Education? Friends? Self-Care? Where does taking care of your body & mind rank? How do you prioritize the following areas in your life currently: Work - [Coach Brien Shamp's Be Better Thursday Core~Cardio Workout 5/5/22](https://brienshamp.com/2022/05/5-5-22/) - Warm-up prior to workout WOD: Complete the following 8 Core~Cardio Movements in a Circuit for 40s with 10s Rest for 4 Sets. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets, 10s Transition Time after Completing each Round* Rest after 2 rounds - 16 sets and repeat 2 more times. If - [Word of the Week: CALM](https://brienshamp.com/2022/05/calm/) - The word of the week is CALM. Calm is peaceful, quiet, or relaxed; without hurried movement, anxiety, or noise. Would you describe your life as calm? I wouldn't and not sure how many people would these days, but how about this....do you have moments of calm? Do you need more of those moments? How much - [Coach Brien Shamp's Be Better Wednesday Tabata Workout 5/4/22](https://brienshamp.com/2022/05/5-4-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* If attending the LIVE Session, connect your heart rate monitor to the CoreSync app - [Coach Brien Shamp's Be Better Tuesday Core~Cardio Workout 5/3/22](https://brienshamp.com/2022/05/5-3-22/) - Warm-up prior to workout WOD: Complete the following 8 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing each Round* If attending the LIVE Session, connect your heart rate monitor to the CoreSync - [Coach Brien Shamp's Be Better Monday 5 Station Fat Loss Rotation Workout 5/2/22](https://brienshamp.com/2022/05/5-2-22/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Movements (PM) for 40s followed by the Active Rest Movements (ARM) for 40s for 3 Sets each. *Set Gym Boss or Interval App to: 40s Work, 5s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* If attending the LIVE Session, connect - [You’d never guess what this helps with](https://brienshamp.com/2022/04/youd-never-guess-what-this-helps-with/) - This month I’ve been talking a lot about building more energy into your life – the kind of energy that helps you power through your days feeling great! But there’s one way to get more energy I have to bring up because I see it at work EVERY single day. It’s the people you surround - [Coach Brien Shamp's Be Better Friday Challenge Workout 4/29/22](https://brienshamp.com/2022/04/4-29-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises in a Circuit for 30s each with 10s Rest for 6 Rounds. Take a 20s break after each round. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 6 Cycles 20s Transition Time after Completing each Round* If attending the LIVE - [Upscale sandwich shop recipe inside](https://brienshamp.com/2022/04/upscale-sandwich-shop-recipe-inside/) - Ever eaten at a gourmet sandwich shop and tried something new … and was BLOWN AWAY by the deliciousness?! Well, I’ve got a recipe for you today that’s based on one of those sandwiches. I’m drooling just thinking about it. It’s crunchy (the toasted bread) … creamy (the avocado & hummus) … and tangy (the - [Coach Brien Shamp's Be Better Thursday Core~Cardio Workout 4/28/22](https://brienshamp.com/2022/04/4-28-22/) - Warm-up prior to workout WOD: Perform the following 8 Core~Cardio Exercises in a Circuit as a Group for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 9 Sets, 0s Transition Time after Completing each Round* If attending the LIVE Session, connect your heart rate - [Coach Brien Shamp's Be Better Wednesday Tabata Workout 4/27/22](https://brienshamp.com/2022/04/4-27-22/) - Warm-up prior to workout WOD: Perform each Exercise for 20s with 10s Rest for 6 Sets Total before moving on to the next Exercise. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* If attending the LIVE Session, connect your heart rate monitor - [Coach Brien Shamp's Be Better Tuesday Core~Cardio Workout 4/26/22](https://brienshamp.com/2022/04/4-26-22/) - Warm-up prior to workout WOD: Alternate the following 10 Exercises two at a time for 40s with 10s Rest for 3 Sets each. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* If attending the LIVE Session, connect your heart rate monitor to - [Word of the Week: BOUNDARIES](https://brienshamp.com/2022/04/boundaries2/) - The word of the week is BOUNDARIES. According to Wikipedia, Personal boundaries are guidelines, rules or limits that a person creates to identify reasonable, safe and permissible ways for other people to behave towards them and how they will respond when someone passes those limits.[1] Have you thought much about your boundaries? What are your boundaries - [Coach Brien Shamp's Be Better Monday 5 Station Rotation Workout 4/25/22](https://brienshamp.com/2022/04/4-25-22/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed by the Active Rest Movement (ARM) for 30s for 4 Sets each before rotating to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* - [Coach Brien Shamp's Be Better Friday Body Weight Challenge Workout 4/22/22](https://brienshamp.com/2022/04/4-22-22/) - Warm-up prior to workout WOD: Perform the following 6 Body Weight Exercises in a Circuit for 30s each with 10s Rest for 6 Rounds. Rest for 30-60s after the 3rd round. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 16 Sets x2 If attending the LIVE Session, connect your heart rate monitor - [Coach Brien Shamp's Be Better Thursday Core~Cardio Workout 4/21/22](https://brienshamp.com/2022/04/4-21-22/) - Warm-up prior to workout WOD: Complete the following 8 Exercises in a Circuit 30s with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 32 Sets, 30s Transition Time after Completing each Round* If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > - [Coach Brien Shamp's Be Better Wednesday Combo Tabata Workout 4/20/22](https://brienshamp.com/2022/04/4-20-22/) - Warm-up prior to workout WOD: Alternate each Tabata Combo for 20s with 10s Rest for 6 Sets each for 12 Sets Total. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 12 Sets, 30s Transition Time after Completing all 12 Sets* If attending the LIVE Session, connect your heart rate monitor to the - [Tip for when you need energy FAST](https://brienshamp.com/2022/04/tip-for-when-you-need-energy-fast/) - How was it? Are you suffering from EOS today? EAS (Easter Overdose Syndrome) is an over-consumption of jelly beans, chocolate and alcohol. The primary complaint is fatigue and lack of motivation on Monday :) If you need some energy, I have something for you.... This is one of my all-time favorite “quick-energy” energy hacks. It - [Coach Brien Shamp's Be Better Tuesday Strength~Core~Cardio Workout 4/19/22](https://brienshamp.com/2022/04/4-19-22/) - Warm-up prior to workout WOD: Alternate the following 8 Exercises two at a time for 40s with 10s Rest for 4 Sets each. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* If attending the LIVE Session, connect your heart rate monitor to - [Is this why you skip your workouts?](https://brienshamp.com/2022/04/is-this-why-you-skip-your-workouts/) - One of the top reasons people tell me they skip their workouts – or don’t work out at all! – is because they don’t have the energy. Here’s a mind-blower for you: one of the best & easiest ways to get more energy fast is to WORK OUT. But there’s one important caveat: You have to - [The minimum effective dose](https://brienshamp.com/2022/04/the-minimum-effective-dose/) - Controversy alert! I’m going to say something you won’t hear from a lot of coaches. I hope it gets you fired up – especially if you’ve been struggling. I know you’re busy juggling a ton of day-to-day responsibilities … And at the same time, your fitness, health, hormone balance etc. are really important to you. - [Coach Brien Shamp's Be Better Monday 5 Station Fat Loss Rotation Workout 4/18/22](https://brienshamp.com/2022/04/4-18-22/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Movements (PM) for 40s followed by the Active Rest Movements (ARM) for 40s with 10s Rest between for 3 Sets each before rotating to the next Station. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after - [Word of the Week: FORGIVENESS](https://brienshamp.com/2022/04/forgiveness-2/) - The word of the week is FORGIVENESS! When I think of Easter I think of forgiveness, which is why it is our word of this week at this time. Forgiveness is the action or process of forgiving or being forgiven. It’s a conscious decision to release feelings of resentment toward a person or group who - [Coach Brien Shamp's Be Better Supplemental Saturday Workout 4/16/22](https://brienshamp.com/2022/04/4-16-22/) - Warm-up prior to workout WOD: Alternate the following 8 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* If attending the LIVE Session, connect your heart rate monitor to the - [Coach Brien Shamp's Be Better Friday Tabata Workout 4/15/22](https://brienshamp.com/2022/04/4-15-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* *Connect your heart rate monitor to Coresync App for the - [Coach Brien Shamp's Be Better Thursday Core~Cardio Workout 4/14/22](https://brienshamp.com/2022/04/4-14-22/) - Warm-up prior to workout WOD: Alternate the following 6 Core-Cardio Exercises two at a time for 40s with 10s Rest for 4 Sets each. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* *Connect your heart rate monitor to Coresync App for the - [Coach Brien Shamp's Be Better Wednesday Lower Body Blaster Workout 4/13/22](https://brienshamp.com/2022/04/4-13-22/) - Warm-up prior to workout WOD: Alternate the following 8 Exercises two at a time for 30s with 10s Rest for 4 Sets. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* *Connect your heart rate monitor to Coresync App for the workout or - [Coach Brien Shamp's Be Better Tuesday Core~Cardio~Agility Workout 4/12/22](https://brienshamp.com/2022/04/4-12-22/) - Warm-up prior to workout WOD: Complete the following 8 Exercises in a Circuit for 40s with 10s Rest for 4 Rounds. Rest for 30s in between each Round. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* *Connect your heart rate monitor to - [Control this before it controls you](https://brienshamp.com/2022/04/control-this-before-it-controls-you/) - There’s something most of us drink every day to give us an extra “oomph.” It can help you power through a workout, a meeting, or basically ANYTHING that comes your way. Or … it can leave you feeling drained, unable to sleep, jittery, and even in a sad mood. You’ve probably guessed by now … it’s - [Gotta quick question...](https://brienshamp.com/2022/04/gotta-quick-question/) - Are you looking for help with stress reduction and belly fat loss? I have a program that will guarantee your success in 12 weeks if you really want it. Let me know if you want to talk more. Brien - [Coach Brien Shamp's Be Better Monday Sexy 7 Workout 4/11/22](https://brienshamp.com/2022/04/4-11-22/) - Warm-up prior to workout WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 2 Rounds > Rest 30-60s and Repeat for 2 more rounds.*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 28 Sets *Connect your heart rate monitor to Coresync App for the workout or - [Coach Brien Shamp's Be Better Saturday Core-Cardio Workout 4/9/22](https://brienshamp.com/2022/04/4-9-21/) - Warm-up prior to workout WOD: Alternate the following 8 Exercises for 40s each with 10s Rest for 4 Sets. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Cardio after Completing all 8 Sets* *Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC - [Coach Brien Shamp's Be Better Fat Loss Friday Workout 4/8/22](https://brienshamp.com/2022/04/4-8-22/) - Warm-up prior to workout WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 28 Sets, 0s Transition Time after Completing each Round* *Connect your heart rate monitor to Coresync App for the workout or any - [Coach Brien Shamp's Be Better Wednesday Tabata Workout 4/6/22](https://brienshamp.com/2022/04/4-6-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* *Connect your heart rate monitor to Coresync App for the - [Word of the Week: MANIFEST](https://brienshamp.com/2022/04/manifest2/) - The word of the week is MANIFEST. To manifest is to make clear or evident; put beyond doubt or question. “You don’t manifest what you want, you manifest what you believe.” Sonia Ricotti Are you current beliefs serving your future? I know I have limited my manifestations by NOT believing I was good enough. I - [Coach Brien Shamp's Be Better Tuesday Strength~Core Cardio Workout 4/5/22](https://brienshamp.com/2022/04/4-5-22/) - Warm-up prior to workout WOD: Perform the following 8 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets *Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC If attending the LIVE Session, - [This simple hack works](https://brienshamp.com/2022/04/this-simple-hack-works/) - Here is the only success formula you’ll ever need to get the results you’re after. ATTENTION + SUPPORT + PROVEN PLAN + ACTION = RESULTS But there’s something you can do to make that winning formula a MAGIC formula. It’s probably the only “hack” or “secret” I endorse (because it just plain WORKS). Identify your - [Coach Brien Shamp's Be Better Monday Essential 7 Body Weight Exercises Workout 4/4/22](https://brienshamp.com/2022/04/4-4-22/) - Warm-up prior to workout WOD: Perform the following 7 Essential Body Weight Fat Loss Exercises in a Circuit for 30s each with 10s Rest for 4 Circuits. Add additional weights if you want to make things harder :) *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 28 Sets *Connect your heart rate - [Coach Brien Shamp's Be Better Saturday Core Training Challenge Workout 4/2/22](https://brienshamp.com/2022/04/4222/) - Warm-up prior to workout WOD: Complete the following 8 Core-Cardio Exercises in a Circuit for 40s with 10s Rest for 4 Rounds *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 30s Transition Time after Completing each Round* *Connect your heart rate monitor to Coresync App for the workout or any - [Coach Brien Shamp's Be Better Friday On~The~Minute Challenge Workout 4/1/22](https://brienshamp.com/2022/03/4-1-22/) - Warm-up prior to workout WOD: We will be doing 5 different Phases for the Main WOD. *Set Gym Boss or Interval App to: 60s Work, 3s Rest, 6 Sets, 30s Transition Time after Completing each Round* *Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC If attending the LIVE - [Coach Brien Shamp's Be Better Thursday Core~Cardio Workout 3/31/22](https://brienshamp.com/2022/03/3-31-22/) - Warm-up prior to workout WOD: Complete the following 8 Core-Cardio Exercises in a Circuit for 40s each with 10s Rest for 4 Sets. Perform 40s of Cardio at the end of each Round. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 40s of Cardio after Completing all each Round* *Connect - [Coach Brien Shamp's Be Better Wednesday Tabata Workout 3/30/22](https://brienshamp.com/2022/03/3-30-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total before moving on to the next Exercise. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* *Connect your heart rate monitor to Coresync - [Coach Brien Shamp's Be Better Tuesday Core~Cardio Workout 3/29/22](https://brienshamp.com/2022/03/3-29-22/) - Warm-up prior to workout WOD: Complete the following 8 Core-Cardio Exercises in a Circuit for 40s each with 10s Rest for 4 Sets. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 30s Transition Time after Completing each Round* *Connect your heart rate monitor to Coresync App for the workout or - [Drink Better Wine 🍷🍷🍷](https://brienshamp.com/2022/03/drink-better-wine-🍷🍷🍷/) - I hope you are having an amazing weekend! I have some REALLY exciting information to share with you… As you know my passion is health & wellness and my hope for you is the same. So how does that pertain to wine you ask??? Ok, let me answer that for you because that’s a GREAT - [Coach Brien Shamp's Be Better Monday 5 Station Rotation Workout 3/28/22](https://brienshamp.com/2022/03/3-28-22/) - Warm-up prior to workout WOD: Alternate the following 5 Primary Strength Movements (PSM) for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest between for 4 Sets each before moving on to the next station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time - [Word of the Week: YET](https://brienshamp.com/2022/03/yet/) - The word of the week is YET! Yet is defined as “up until the present or a specified or implied time; by now or then. By itself, yet may seem like an odd word of the week; however, yet can be added to a negative belief to offer the possibility of something more for the - [Coach Brien Shamp's Be Better Saturday Core~Cardio Workout 3/26/22](https://brienshamp.com/2022/03/3-26-22/) - Warm-up prior to workout WOD: Alternate the following 8 Exercises for 40s each with 10s Rest for 4 Sets - Perform 40s Cardio on the way to the next 2 Exercises. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 40s Transition Cardio after Completing all 8 Sets* *Connect your heart - [This video went viral for a reason](https://brienshamp.com/2022/03/this-video-went-viral-for-a-reason/) - I’ve been thinking long and hard about how to write this… because it’s a tough subject: Doing the hard things when you don’t want to do them. It’s also known as “adulting.” You know what I am talking about. Choosing the healthy option when you go out for lunch. Heading to the gym to workout - [Coach Brien Shamp's Be Better Friday Metabolic Fat Loss Challenge Workout 3/25/22](https://brienshamp.com/2022/03/3-25-22/) - Warm-up prior to workout WOD: Perform the following 4 Exercises for 6 Reps each in the 2 Circuits for 90s. Set your Gymboss/Timer for every 90s to Restart & Repeat. If you are getting too much Rest, do 7 or more Reps. If you are not getting enough Rest do 5 Reps. Complete 6 Sets - [Mocha Protein Latte recipe inside](https://brienshamp.com/2022/03/mocha-protein-latte-recipe-inside/) - I’ve got a surprisingly good-for-you recipe that’s perfect any time you want a little extra “kick” of energy (including before a workout). How does a mocha iced latte sound? (Answer: delicious.) Here’s why it’s surprisingly good for you – and why it’s a great pre-workout drink: Carbs from the banana give your muscles fuel Protein - [Coach Brien Shamp's Be Better Thursday Core~Cardio Workout 3/24/22](https://brienshamp.com/2022/03/3-24-22/) - Warm-up prior to workout WOD: Perform the following 6 Core Exercises in a Circuit for 40s with 10s Rest for 4 Rounds followed by 40s of Strength~Cardio after each Round. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 40s Strength~Cardio after Completing each Round* *Connect your heart rate monitor to - [Coach Brien Shamp's Be Better Wednesday Tabata Workout 3/23/22](https://brienshamp.com/2022/03/3-23-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* *Connect your heart rate monitor to Coresync App for the - [Coach Brien Shamp's Be Better Tuesday Core~Cardio Workout 3/22/22](https://brienshamp.com/2022/03/3-22-22/) - Warm-up prior to workout WOD: Perform the following 8 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets x2 , 30s Transition Time after Completing 2nd Round* *Connect your heart rate monitor to Coresync App for the workout - [he only formula you need for success](https://brienshamp.com/2022/03/he-only-formula-you-need-for-success/) - We all have that one thing (maybe more!) we are great at... Hitting a 3-pointer Keeping our checking/savings accounts balanced Home DIY projects or organization Cooking a big meal It’s true, you might have some natural talent for those things. But the reason you got “great” at them wasn’t because of the talent. It was - [Word of the Week: RESET](https://brienshamp.com/2022/03/reset2022/) - The word of the week is RESET! To RESET is to set, adjust, or fix in a new or different way: to reset priorities. Spring is here and when I think of spring I think of cleaning, detoxing and resetting. Do you need a reset? Have you been gaining weight, lacking energy, and feeling overwhelmed? - [Coach Brien Shamp's Be Better Saturday Core~Cardio Workout 3/19/22](https://brienshamp.com/2022/03/coach-brien-shamps-be-better-saturday-corecardio-workout-3-19-22/) - Warm-up prior to workout WOD: Complete the following 8 Core~Cardio Exercises in a circuit for 40s each with 10s Rest for 4 Sets. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). - [Numbers that add up to better health](https://brienshamp.com/2022/03/numbers-that-add-up-to-better-health/) - You know I am all about being proactive when it comes to your health, wellness, and fitness, right? This goes far beyond just “not getting sick” – but actually having the energy and vitality to ENJOY your life and LIVING every day it to its fullest. The problem is, it’s tempting to procrastinate about your - [Coach Brien Shamp's Be Better Friday Strength Workout 3/18/22](https://brienshamp.com/2022/03/3-18-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises in a circuit for 30s each with 10s Rest for 6 Rounds. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 36 Sets, 0s Transition Time after Completing each Round* *Connect your heart rate monitor to Coresync App for the workout or any - [Coach Brien Shamp's Be Better Thursday Core~Cardio Workout 3/17/22](https://brienshamp.com/2022/03/3-17-22/) - Warm-up prior to workout WOD: Complete the following 8 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets, x 2; Rest 60s Transition Time after Completing The 2nd Round* *Connect your heart rate monitor to Coresync App for - [Coach Brien Shamp's Be Better Wednesday Tabata Workout 3/16/22](https://brienshamp.com/2022/03/3-16-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* *Connect your heart rate monitor to Coresync App for the - [Coach Brien Shamp's Be Better Tuesday Core~Cardio Workout 3/15/22](https://brienshamp.com/2022/03/coach-brien-shamps-be-better-tuesday-corecardio-workout-3-15-22/) - Warm-up prior to workout WOD: Perform the following 7 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. Rest for 1 min after the 2nd round. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 14 Sets, 60s Transition Time after Completing The Second Round* *Connect your heart rate - [Coach Brien Shamp's Be Better Monday 5 Station Rotation Workout 3/14/22](https://brienshamp.com/2022/03/3-14/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed by the Active Rest Movements (ARM) for 30s for 4 Sets each before rotating to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing each Round* *Connect - [Word of the Week: STRENGTH](https://brienshamp.com/2022/03/3-14-22/) - The word of the week is STRENGTH. Strength is the quality or state of being physically strong. Gaining physical strength will help you recover from injuries and prevent them from happening in the first place. Strength is also extremely important for your overall quality of life, especially as you get older so you can continue to perform - [Coach Brien Shamp's Be Better Saturday On~The~Minute Challenge Workout 3/12/22](https://brienshamp.com/2022/03/3-12-22/) - Warm-up prior to workout WOD: We will be doing 5 different Phases for the Main WOD. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing each Round* *Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC If attending the LIVE - [Coach Brien Shamp's Be Better Friday Strength Workout 3/11/22](https://brienshamp.com/2022/03/3-11-22/) - Warm-up prior to workout WOD: Perform the following 8 Exercises in a Circuit for 30s each with 10s Rest for 5 Sets. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 40 Sets, 10s Transition Time after Completing each Round* *Connect your heart rate monitor to Coresync App for the workout or any - [Coach Brien Shamp's Be Better Thursday Core~Strength~Cardio Challenge Workout 3/10/22](https://brienshamp.com/2022/03/3-10-22/) - Warm-up prior to workout Core/Mobility Patterns - Perform the following Movements for 30s in a Circuit with a 10s Transition for 2 Sets *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 2 Rounds* **Heart Rate Monitor Zone: 2-4: Aerobic zone (conversational intensity). Keep them moving** Bear Crawl: *Hips High *Relax - [Coach Brien Shamp's Be Better Wednesday Combo Tabata Workout 3/9/22](https://brienshamp.com/2022/03/3-9-22/) - Warm-up prior to workout WOD: Perform each Tabata Combo for 20s with 10s for 12 Sets Total before moving on to the next Combo. Tabata #4 is to be performed as a group for 2-3 Sets each. For Example in #1: 20s of Jump Squats, 10s Rest, 20s Split Squats, 10s Rest, 20s Jump Squats, - [Word of the Week: SLEEP](https://brienshamp.com/2022/02/sleep/) - The word of the week is SLEEP. Sleep is a condition of body and mind that typically recurs for several hours every night, in which the nervous system is relatively inactive, the eyes closed, the postural muscles relaxed, and consciousness practically suspended. Sleep is primal need #3 and one of the top 4 life-sustaining absolutes - [Word of the Week: MOVE](https://brienshamp.com/2022/03/move/) - The word of the week is Movement. The side effects of the right movement program are healthy joints, strong bones, physical strength, good circulation; including cardiovascular circulation, good coordination and reflex reactivity; improved learning skills and concentration, mental well-being, ease of daily activities and ageless living. Without movement we would deteriorate. Movement is Primal Need - [Word of the Week: PEACE](https://brienshamp.com/2022/02/word-of-the-week-peace-2/) - The word of the week is PEACE. Peace is FREEDOM from disturbance; quiet and tranquility. I have been quite disturbed by the latest situation with Russia & Ukraine. How do we achieve peace in the midst of uncertainty in the the world, never-ending Covid complications, droughts, fires, and other natural disasters, political extremes, family - [Coach Brien Shamp's Be Better Tuesday Stability Ball Core Workout 3/8/22](https://brienshamp.com/2022/03/3-8-22/) - Warm-up prior to workout WOD: Perform the following 7 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 28 Sets, 10s Transition Time after Completing each Round* *Connect your heart rate monitor to Coresync App for the workout or any - [Quick Question](https://brienshamp.com/2022/03/quick-question/) - Curious here. Have you thought about some of your health and fitness goals for this upcoming spring (Spring is March 20th)? If so, then please share them with me. I'm compiling some information to hopefully serve you better going forward. Thanks for your time in advance! Coach Brien https://inphone.co/brienshamp - [FREE WEEK!!!](https://brienshamp.com/2022/03/free-week/) - I’ve been getting a lot of questions the past few days.... A lot of them being questions about, "​What is The Be Better Today Group Training Program?" The Be Better Today Group Training Fitness Program was designed to replicate the structured, personal training experience, making training with an expert coach more affordable and helping even more people look and feel - [No one is coming to save you](https://brienshamp.com/2022/03/no-one-is-coming-to-save-you/) - Has it been a challenging couple of years for you? This may or may not resonate with you, but I thought I would share something I have been saying a lot lately... No one is coming to save you. No one will put the time and work in for you. Where you are in your - [Coach Brien Shamp's Be Better Monday 5 Station Rotation Workout 3/7/22](https://brienshamp.com/2022/03/3-7-22/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed the Active Rest Movements (ARM) for 30s with 10s Rest for 4 Sets each before Rotating to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition after Completing all 8 - [Coach Brien Shamp's Be Better Saturday Core~Cardio Workout 3/5/22](https://brienshamp.com/2022/03/3-5-22/) - Warm-up prior to workout WOD: Alternate the following 5 Stations for 40s each with 10s Rest for 3 Sets. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* *Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC - [Coach Brien Shamp's Be Better Endurance Friday Workout 3/4/22](https://brienshamp.com/2022/03/3-4/) - Warm-up prior to workout WOD: Perform the following 7 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 28 Sets, 0s Transition after Completing all each Round* *Connect your heart rate monitor to Coresync App for the workout or any - [Coach Brien Shamp's Be Better Thursday 5 Core~Cardio Rotation Workout 3/3/22](https://brienshamp.com/2022/03/3-3-22/) - Warm-up prior to workout WOD: Perform the following 5 Station Core Movements for 40s followed by Cardio for 40s with 10s Rest for 3 Sets each. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition after Completing all 6 Sets* *Connect your heart rate monitor to Coresync App for - [Coach Brien Shamp's Be Better Wednesday Strength Tabata Workout 3/2/22](https://brienshamp.com/2022/03/3-2-22-2/) - Warm-up prior to workout WOD: Perform each Exercise for 20s with 10s Rest for 6 Sets before moving on to the next Exercise.*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* *Connect your heart rate monitor to Coresync App for the workout or - [Coach Brien Shamp's Be Better Tuesday Core~Cardio Workout 3/2/22](https://brienshamp.com/2022/02/3-2-22/) - Warm-up prior to workout CORE/MOBILITY WARM-UP: Alternate 30s Each - 2 Sets *Set Gym Boss or Interval App to: 30s Work, 10s rest, 4 Sets Bear Crawl: *Legs Straight *Opp. Arm & Leg *Try to get Foot to Hand to get Stretch *Allow Head to fall *Butt in Air *Modify with Baby Crawl *Keep Belly - [Coach Brien Shamp's Be Better Monday Body Weight Challenge Workout 2/28/22](https://brienshamp.com/2022/02/2-28-22/) - Warm-up prior to workout WOD: Perform the following 7 Exercises for 10 Reps each AMRAP or for 30s each. The first 6 Movements can be done in the same spot. Perform As Many Rounds As Possible in 25 Minutes. Push for the Final 3 Minute - FINISHER *Shoot for 6 Rounds - Take a break - [Coach Brien Shamp's Be Better Saturday Core~Cardio Blast Workout 2/26/22](https://brienshamp.com/2022/02/2-26-22/) - Warm-up prior to workout WOD: Complete the following 2 Circuits for 4 Rounds - 40s Work, 10s Rest. *Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > click on workouts at the bottom > - [Coach Brien Shamp's Be Better Friday Strength Workout 2/25/22](https://brienshamp.com/2022/02/2-25-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 30s each in a Circuit with 10s Rest for 5 Rounds. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 5 Rounds, 30s Transition Time after Completing each Round* *Connect your heart rate monitor to Coresync App for the workout - [Coach Brien Shamp's Be Better Thursday Core~Cardio Workout 2/24/22](https://brienshamp.com/2022/02/2-24-22/) - Warm-up prior to workout WOD: Perform the following 6 Core~Strength Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 24 Sets, 10s Transition Time after Completing each Round* *Connect your heart rate monitor to Coresync App for the workout or - [Coach Brien Shamp's Be Better Wednesday Tabata Workout 2/23/22](https://brienshamp.com/2022/02/2-23-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s with 10s Rest for 6 Sets each before moving on to the next Exercise. *Set Gym Boss or Interval App to: 40s Work, 5s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* *Connect your heart rate monitor to Coresync App - [Are you interested in being a beta tester for my NEW 14 Day Detox Program?](https://brienshamp.com/2022/02/are-you-interested-in-being-a-beta-tester-for-my-new-14-day-detox-program-2/) - How's 2022 going so far? It's amazing how fast time flies huh? What nutrition plan are you following these days? When I did my Master's thesis back in 1999 (after 9 years of being a personal trainer) I thought exercise was the key to weight loss, fat loss, improved health & vitality. Why, because I - [Coach Brien Shamp's Be Better Tuesday Core~Cardio Fat Blaster Workout 2/22/22](https://brienshamp.com/2022/02/2-22-22/) - Warm-up prior to workout WOD: Perform the following 7 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 30s Transition Time after Completing each Round* *Connect your heart rate monitor to Coresync App for the workout or any - [Coach Brien Shamp's Be Better Monday 5 Station Rotation Workout 2/21/22](https://brienshamp.com/2022/02/2-21-22/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Movements (PM) for 40s followed by 40s of the Secondary Movement (SM) for 40s for 3 Sets each before rotating on to the next station. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all - [Coach Brien Shamp's Be Better Saturday Spartan Workout 2/19/22](https://brienshamp.com/2022/02/2-19-22/) - Warm-up prior to workout Core Warm-Up: Perform 2 Sets; 40s Work, 10s Rest *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 10 Sets Side Leg Raises Side Lying Groin Raises 1 Leg Bridges Plank Shoulder Taps (Alternate Sides) Superpeople Dynamic Warm-up (5 Min) *Perform the following movements below or make up your - [Coach Brien Shamp's Be Better Friday Total Body HIIT Workout 2/18/22](https://brienshamp.com/2022/02/2-18-22/) - Warm-up prior to workout WOD: Circuit the following 12 Exercises for 30s with 10s Rest for 4 Rounds. This is a non-stop Workout. Go at your own pace. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 48 Sets, 10s Transition Time after Completing each Round * *Connect your heart rate monitor to - [The mindset trick that makes it easy](https://brienshamp.com/2022/02/the-mindset-trick-that-makes-it-easy/) - I’m going to share something really important that just might change how you look at your health & fitness. It’s a mindset trick that will make it EASIER for you to: 1. stick with the basics, 2. avoid feeling overwhelmed, and 3. take off some of the pressure you might feel about - [Coach Brien Shamp's Be Better Wednesday Tabata 2/16/22](https://brienshamp.com/2022/02/2-16-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s with 10s Rest for 6 Sets before moving on to the next one. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* *Connect your heart rate monitor to Coresync App for - [Coach Brien Shamp's Be Better Tuesday Core~Strength~Cardio x 4 Workout 2/15/22](https://brienshamp.com/2022/02/2-15-22/) - Warm-up prior to workout WOD: Complete the following 6 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 24 Sets, 0s Transition Time after Completing each Round* *Connect your heart rate monitor to Coresync App for the workout or any - [Coach Brien Shamp's Be Better Monday 5 Station Rotation Workout 2/14/22](https://brienshamp.com/2022/02/2-14-22/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed by the Active Rest Movement (ARM) for 30s with 10s Rest for 4 Sets each before rotating to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing - [Do you need a RESET ?](https://brienshamp.com/2022/02/do-you-need-a-reset/) - Do you need a RESET ? What do you do when your computer, internet or phone starts to slow down or freeze? Hopefully, you shut it down and start over because it works most of the time. Have you been gaining weight, lacking energy, and feeling overwhelmed? HIT THE RESET BUTTON "Starting all over again - [Join our 14 Day Detox Group on Tuesday after the Superbowl and Valentine's Day](https://brienshamp.com/2022/02/51937/) - Big weekend coming up and then...there's Valentine's Day! There's always a reason to "NOT" eat healthy right? I get it. It's great to deviate from healthy eating once in a while, but we just can't do it too often as we get older. Have you noticed that also? If you want to deviate now and - [What’s your food formula?](https://brienshamp.com/2022/02/whats-your-food-formula/) - Controversial info onboard! This month I am focusing on keeping things SIMPLE to help you stay on track with your goals in 2022. Today I want to talk about your MEALS … because a lot of times we’re led to believe that the more complicated and “fancy” our nutrition is, the better. Here’s one GREAT - [Word of the Week: LOVE](https://brienshamp.com/2022/02/2-13-22/) - The word of the week is LOVE. Love is a deep commitment and connection to someone or something; An intense feeling of deep affection. It’s a willingness to prioritize another person’s wellbeing or happiness above your own. Paradoxically, you must also love yourself and make YOU a priority to continue to give love & connection to - [Coach Brien Shamp's Be Better Saturday Core-Cardio Workout 2/12/22](https://brienshamp.com/2022/02/2-12-22/) - Warm-up prior to workout WOD: Perform the following 8 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest. Perform 4 Rounds with 10s Rest in between each Round. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 10s in between each Round* *Connect your heart rate monitor to Coresync - [Coach Brien Shamp's Be Better Friday Fun Total Body Workout 2/11/22](https://brienshamp.com/2022/02/2-12-3/) - Warm-up prior to workout WOD: Perform the following 6 Exercises in a Circuit for 30s each with 10s Rest for 5 Rounds. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 10s Transition Time after Completing each Round* *Connect your heart rate monitor to Coresync App for the workout or any - [Coach Brien Shamp's Be Better Thursday Core~Cardio Workout 2/10/22](https://brienshamp.com/2022/02/2-10-22/) - Warm-up prior to workout WOD: Perform the following 8 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 10s Transition Time after Completing each Round* *Connect your heart rate monitor to Coresync App for the workout or - [Are you in need of a Detox?](https://brienshamp.com/2022/02/are-you-in-need-of-a-detox/) - Are you in need of a Detox? Take my toxicity questionnaire: Here It's amazing how many things just go away when you change your nutrition & lifestyle rituals!!! Join my 14 Day Detox Group post-Superbowl & post- Valentine's day on Feb 15th. This program will include family friendly detox recipes, a guidebook, supplementation, software for tracking progress, community - [Coach Brien Shamp's Be Better Wednesday Fat Loss Tabata Workout 2/9/22](https://brienshamp.com/2022/02/2-9-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total before moving on to the next one. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* *Connect your heart rate monitor to Coresync - [Coach Brien Shamp's Be Better Tuesday Core~Cardio Strength Workout 2/8/22](https://brienshamp.com/2022/02/2-8-22/) - Warm-up prior to workout WOD: Alternate the following 10 Exercises two at a time for 40s each with 10s Rest for 3 Sets. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* *Connect your heart rate monitor to Coresync App for the workout - [Why the basics are the secrets to success](https://brienshamp.com/2022/02/why-the-basics-are-the-secrets-to-success/) - I’m going to let you in on one SIMPLE technique to reach your fitness and health goals this year. It never fails. BUT: It’s also not one of those “secrets” the slick marketers try to sell you. It doesn’t require any insider knowledge, tricks, hacks, or special gadgets. It’s so simple you might not believe - [Coach Brien Shamp's Be Better Monday 5 Station Rotation Workout 2/7/22](https://brienshamp.com/2022/02/2-7-22-2/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Strength Movements (PSM) for 30s followed by 30s Active Core/Cardio Movements (ACM) for 4 Sets each before rotating to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* *Connect - [Word of the Week: REPLENISH](https://brienshamp.com/2022/02/2-7-22/) - The word of the week this week is Replenish. To replenish is to fill up; to restore to a former level or condition. Do you ever feel like you are running on empty? Are you better at giving to others than filling your own tank? What can you do this week to replenish your mind, - [Coach Brien Shamp's Be Better Saturday 8 Station Circuit Challenge 2/5/22](https://brienshamp.com/2022/02/2-5-22/) - Warm-up prior to workout Core Warm-Up: 30s x 10s x 3 Sets *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 9 Sets Hand Plank w. Butt Kick (15s Per Side): *Keep both Legs Straight *Lift Collar Bones 1” *Modify on Knees *Keep Belly in for added Stability - Breathe rhythmically through nose - [Coach Brien Shamp's Be Better Friday Body Weight Challenge 2/4/22](https://brienshamp.com/2022/02/2-4-22/) - Warm-up prior to workout WOD: Perform the following 8 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing each Round* *Connect your heart rate monitor to Coresync App for the workout or any - [Coach Brien Shamp's Be Better Thursday 5 Station Core~Cardio Rotation Workout 2/3/22](https://brienshamp.com/2022/02/coach-brien-shamps-be-better-thursday-5-station-corecardio-rotation-workout-2-3-22/) - Warm-up prior to workout WOD: Perform the following 5 Station Primary Core Movements (PCM) for 40s followed by 40s of Active Cardio Movements (ACM) for 3 Sets each. Rotate to the next Station when all 3 Sets are complete. Transition Time is 10s between PCM & ACM so move quickly! *Set Gym Boss or Interval - [Coach Brien Shamp's Be Better Wednesday Tabata Workout 2/2/22](https://brienshamp.com/2022/02/coach-brien-shamps-be-better-wednesday-tabata-workout-2-2-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* *Connect your heart rate monitor to Coresync App for the workout or any workout>>> - [Coach Brien Shamp's Be Better Tuesday Core~Cardio Workout 2/1/22](https://brienshamp.com/2022/01/2-1-22/) - Warm-up with breathing, self-massage and stretches. Bodyweight Core: Perform the following 4 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds:*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets**Heart Rate Monitor Zone: 2-4: Aerobic Zone - Conversational Intensity - Keep them Moving* 1. Supine Lower Abdominal Curl - [Word of the Week: DETOX](https://brienshamp.com/2022/01/word-of-the-week-detox/) - The word of the week this week is Detox. A detox is a process or period of time in which one abstains from or rids the body of toxic or unhealthy substances, and ideally providing the nutrients needed to support and balance metabolic pathways and to promote healthy liver function and elimination. For an added - [Coach Brien Shamp's Be Better Monday Fat Loss Rotation Workout 1/31/22](https://brienshamp.com/2022/01/1-31-22/) - Warm-up with breathing, self-massage and stretches.WOD: Perform the following 5 Station Primary Movements (PM) for 40s and follow with Active Rest Movements (ARM) for 40s for 3 Sets at each Station. Rotate to the next Station when all 3 Sets are Complete. Transition Time is 10s between PM & ARM so move quickly! If attending - [Coach Brien Shamp's Be Better Saturday Core Workout 1/29/22](https://brienshamp.com/2022/01/1-29-22/) - Warm-up with breathing, self-massage and stretches.Advanced Warm-Up (2 Sets Each) - Modify as needed: 1. Squat Hold w. Back Lunges - 10 Reps Each Side *Feet Hip Width 2. Hand Release Push-ups - 10 Reps *Modify on Knees or with Hands on Elevated Surface 3. Front Loaded Good Mornings - 10 Reps *Modify with Bridges - [Coach Brien Shamp's Be Better Friday Combo Tabata Workout 1/28/22](https://brienshamp.com/2022/01/1-28-22/) - Warm-up prior to workoutWOD: Alternate the following Tabata Combo Exercises for 20s with 10s Rest for 6 Sets each.*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 12 Sets, 30s Transition Time after Completing all 12 Sets**Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC If attending - [Coach Brien Shamp's Be Better Thursday Core~Strength~Cardio Workout 1/27/22](https://brienshamp.com/2022/01/1-27-22/) - Warm-up prior to workout Core/Mobility Patterns - Perform the following Movements for 30s in a Circuit with a 10s Transition for 2 Sets *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 10 Sets ( 3 rounds)* **Heart Rate Monitor Zone: 2-4: Aerobic zone (conversational intensity). Keep them moving** 1. Bear Crawl: *Hips - [Coach Brien Shamp's Be Better Wednesday Upper Body Speed~Agility~Core Workout 1/26/22](https://brienshamp.com/2022/01/1-26-22/) - Warm-up prior to workout Phase 2: Mobility/Running Drills (5 min): *Perform for each movement for approx. 20s *Stay tall on all drills except Lateral Shuffle *Lift Collar Bones 1” *Breathe rhythmically Walking Frankenstein's: *Alt. Sides *Toes Up *Legs Straight Walking Knee to Chest Hug: *Alt. Sides *Toes Up Walking Quad Stretch: *Alt. Sides *Start with - [Coach Brien Shamp's Be Better Tuesday Core~Cardio Workout 1/25/22](https://brienshamp.com/2022/01/1-25-22/) - Warm-up prior to workout SB/MB/DB/Weighted Object Advanced Warm-Up (2 Sets Each) - Modify as needed: 1. Backward Lunges w. Rotation - 10 Reps Each Side 2. Bent Over Wide Rows - 10 Reps *Palms towards Body 3. Stick Overhead Squats - 10 Reps *Start w. Shoulder Mobility Work After Advanced Warm-Up transition to WOD.WOD: Perform - [Join Chris and I For a VegeCleanse Plus 14 Day Detox Starting Monday, Jan 31st...](https://brienshamp.com/2022/01/join-chris-and-i-for-a-vegecleanse-plus-14-day-detox-starting-monday-jan-31st/) - Are you in need of a Detox? I would love to have you join me next week.My colleague Beth Gillespie, Clinical Nutritionist and Rep from Designs For Health will be leading a VegeCleanse Plus 14 Day Detox that my wife Chris & I will be starting Monday, Jan 31st. The VegeCleanse Plus 14 Day Detox Includes: A complete program - [Coach Brien Shamp's Be Better Monday Lower Body Boxing Emphasis Workout 1/24/22](https://brienshamp.com/2022/01/1-24-22/) - Warm-up prior to workout WOD: Alternate the following 8 Strength~Agility Exercises two at a time for 30s each with 10s Rest for 4 Sets.*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets**Connect your heart rate monitor to Coresync App for the workout or - [Word of the Week: BALANCE](https://brienshamp.com/2022/01/1-23-22/) - The word of the week this week is BALANCE. Life balance is living with peace and harmony. Would you describe your life as balanced? How much focus to you give the following 3 areas: Work? Love (Relationships)? Life (Self-Care)? What you focus on is what you get, so if you want better balance, you need - [Coach Brien Shamp's Be Better Saturday Core~Cardio Recovery Workout 1/22/22](https://brienshamp.com/2022/01/1-22-22/) - Warm-up prior to workout WOD: Complete the following 8 Core~Cardio Exercises in a Circuit for 40s with 10s Rest for 4 Sets.*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 28 Sets, 10s Transition Time after Completing each Round**Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC - [Coach Brien Shamp's Be Better Fat Loss Friday Workout 1/21/22](https://brienshamp.com/2022/01/1-21-22/) - Warm-up prior to workout WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds. No Rest after each round.*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 28 Sets, 10s Transition Time after Completing each Round**Connect your heart rate monitor to Coresync App for the - [Coach Brien Shamp's Be Better Thursday Core~Cardio Workout 1/20/22](https://brienshamp.com/2022/01/1-20-22/) - Warm-up prior to workout WOD: Perform the following 8 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 10s Transition Time after Completing each Round**Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC - [Coach Brien Shamp's Be Better Wednesday Tabata Workout 1/19/22](https://brienshamp.com/2022/01/1-19-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total.*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 0s Transition Time after Completing all 6 Sets**Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC If - [Word of the Week: HEALTH](https://brienshamp.com/2022/01/health/) - The word of the week is Health. Are you Healthy? What exactly does Health mean? Being “Healthy” is often relative to what your beliefs are today. For example, many vegans believe consuming animal protein is inhumane and unhealthy, while most Paleo diet folks consider vegans to be very unhealthy. From 1988-1996 I believed dietary fat - [Coach Brien Shamp's Be Better Tuesday Core~Cardio Workout 1/18/22](https://brienshamp.com/2022/01/1-18-22/) - Warm-up prior to workout Advanced Warm-Up (3 Sets Each) - Modify as needed: 1. Weighted Fwd 45 Degree Lunges - 10 Each Side 2. Weighted Side Bends - 10 Each Side 3. Stick/Towel/Band Overhead Squats - 10 Reps *Warm-up with Forward - Back Rotations After Advanced Warm-Up transition to WOD.WOD: Alternate the following 8 Core~Cardio - [How to reset your day when you are not at your best](https://brienshamp.com/2022/01/how-to-reset-your-day-when-you-are-not-at-your-best/) - Just popping in with a little mid-month check-in! How are you doing so far this year? How have you been sleeping lately… did you get in any workouts last week … are you focusing on whole foods … and how is your mood? I’m asking because all of that is RELATED. When just one of - [Coach Brien Shamp's Be Better Monday 5 Station Rotation Workout 1/17/22](https://brienshamp.com/2022/01/1-17-22/) - Warm-up prior to workout Phase 2: Mobility/Running Drills: *Perform each drill for approx. 3 yards and then backedal and repeat 2-4x *Stay tall with Eyes straight ahead except for the Lateral Shuffle *Lift Collar Bones 1” *Relax Heels with Agility Drills *Breathe rhythmically **Heart Rate Monitor Zone: 2-3. Get the heart rate up during this - [Coach Brien Shamp's Be Better Friday 5 Station Rotation Workout 1/14/22](https://brienshamp.com/2022/01/1-14-22/) - Warm-up prior to workout WOD: Alternate the following 5 Primary Strength Movements (PSM) for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station.*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing - [The elephant in the room](https://brienshamp.com/2022/01/the-elephant-in-the-room/) - Happy Hump Day, You know I am all about POSITIVE ACTION, right? Basically, focusing on the actions that will move you toward whatever it is that you want. Well, today I am going to get a little NEGATIVE. It’s time to take inventory of the things that are getting in your way – the hurdles between - [Word of the Week: RENEW](https://brienshamp.com/2022/01/1-11-22-2/) - The word of the week is RENEW! Renew is to make like new: restore to freshness, vigor, or perfection. The start of a new year is a great opportunity to renew, when everything seems possible. Take action as soon as possible on your goals, so you have a WIN to celebrate. Let’s stack those wins. - [Coach Brien Shamp's Be Better Thursday Core~Cardio Workout 1/13/22](https://brienshamp.com/2022/01/1-13-22/) - Warm-up prior to workout Core Warm~Up: Perform 2 Sets of the following for 30s each in a Circuit with 10s Rest.*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 10s Transition Time after completing each Circuit* 1. Side Lying Leg Raises - Hip AB (LT): *Keep Hips Stacked *Legs Straight - [Coach Brien Shamp's Be Better Wednesday Tabata Workout 1/12/22](https://brienshamp.com/2022/01/1-12-22/) - Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total. Complete all 6 Sets before moving on to the next Exercise. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing each Circuit**Connect your heart rate monitor - [Who wants HEALTH, LOVE AND HEALING in 2022? 2 SPOTS LEFT](https://brienshamp.com/2022/01/who-wants-health-love-and-healing-in-2022-2-spots-left/) - Tomorrow we are starting my NEW 2022 "I AM A PRIORITY" 7 Daily Primal Needs 12-Week Coaching Program. I have a couple spots left. Who wants HEALTH, LOVE AND HELAING in 2022? I am looking for 2 more Busy, Overwhelmed Mom's who are feeling out of balance (ages 50+, 20+ pounds to lose, excessive belly - [Coach Brien Shamp's Be Better Tuesday Core~Cardio Workout 1/11/22](https://brienshamp.com/2022/01/1-11-22/) - Warm-up prior to workout BW Warm-Up (3 Sets Each) - Modify as needed: 1. Side Lunges: 6-8-10 Reps Each Side 2. Prone Triceps Ext: 6-8-10 Reps 3. Split Squats: 6-8-10 Reps Each SideAfter Phase 3 Boot Campers immediately transition to WOD. They can get water at any time on their own.WOD: Perform the following 8 - [I am looking for 5 more Busy, Overwhelmed Mom's who are feeling out of balance...](https://brienshamp.com/2022/01/i-am-looking-for-5-more-busy-overwhelmed-moms-who-are-feeling-out-of-balance/) - I am looking for 5 more Busy, Overwhelmed Mom's who are feeling out of balance (ages 50+, 20+ pounds to lose, excessive belly fat, muscle/joint pain, skinny jeans and other "ideal" clothes no longer fit, low energy, sleep issues, digestive issues (bloating, gas, heartburn, bowel issues, etc.) and not feeling fulfilled in life) for a - [Did you want the recording of the masterclass?](https://brienshamp.com/2022/01/did-you-want-the-recording-of-the-masterclass/) - Happy Saturday?Did you miss the Masterclass "How To Be A Better You In 2022 Without Dieting, Eating Every 2-3 Hours 5-6x Per Day and Wasting Time In The Gym?"Even if you made it or had to leave early I have the recording, so you can listen to it again and check out the slides at - [Coach Brien Shamp's Be Better Monday Spartan Challenge Workout 1/10/22](https://brienshamp.com/2022/01/1-10-22/) - WOD: Perform the following 8 Exercises in a Circuit for 30s each for 5 Rounds. Challenge them to make the 5th Round as tough as possible. Goal is to keep moving.Set Gym Boss or Interval App to: 30s Work, 10s Rest, 40 Sets, 5 Rounds, 10s Transition Time after Completing each Round**Connect your heart rate - [Free Bonus's For Masterclass](https://brienshamp.com/2022/01/free-bonuss-for-masterclass/) - Thank again for helping to make today’s Masterclass such an amazing event by showing up LIVE.Here is a recording of the Masterclass: https://interval.com/bebetter/classes/80737Here is just the slides: https://docs.google.com/presentation/d/1MlyVNc1q9H9gUB5VmLB4hSPR94fWYCuUi8nKwvUWm-A/edit?usp=sharingRegister for 2022 "I AM A PRIORITY"7 DAILY PRIMAL NEEDS 12 WEEK PROGRAM Here: https://iamapriority.com/ordernow Below are your Bonus's:NEW 2022 GOAL SETTING WORKBOOK - [Coach Brien Shamp's Be Better Saturday Core~Cardio Workout 1/8/22](https://brienshamp.com/2022/01/1-8-22/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout.WOD: Alternate the following Core Movements for 40s followed by the Cardio Movements for 40s with 10s between for 3 Sets each. *Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNCIf attending the LIVE Session, connect your heart rate monitor to the - [Coach Brien Shamp's Be Better Friday 5 Station Fat Loss Rotation Workout 1/7/22](https://brienshamp.com/2022/01/1-7-22/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Alternate the following 5 Primary Strength Movements (PSM) for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station.*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, - [Hey, do you eat almonds? We will talk about this inflammatory food and more today @ 5 pm PST](https://brienshamp.com/2022/01/hey-do-you-eat-almonds-we-will-talk-about-this-inflammatory-food-and-more-today-5-pm-pst/) - I tend to talk a lot about digestion and inflammation for weight loss, fat loss, bowel improvement, energy, skin issues, immune support, toxicity and more. One food that I would bet you think is "healthy" is one that is on my top 10 food list to AVOID.What food is it you ask?AlmondsFrom my experience over the - [Coach Brien Shamp's Be Better Thursday Core~Cardio Workout 1/6/22](https://brienshamp.com/2022/01/1-6-22/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. Phase 3: MB/KB/DB Warm-Up (3 Sets Each): 10 MB/KB/DB Squat w. Circles (10 Each Side): *Hold Weight Below Groin > Squat > Rise from Squat & Bring Arms Overhead in a Circle > Change Direction after 5. 10 MB/KB/DB Reverse Wood Chops w. Pivot (10 Each Side)10 - [What would make 2022 a successful year for you?](https://brienshamp.com/2022/01/what-would-make-2022-a-successful-year-for-you/) - How's your 20222 going so far? If you need to get FIRED UP for SUCCESS … I have a mini mindset exercise that will help you get there. (And if you are, it will take it to the next level!)Before I get into the exercise, I want to remind you of the FREE Masterclass on Thursday, - [Coach Brien Shamp's Be Better Wednesday Tabata Workout 1/5/22](https://brienshamp.com/2022/01/1-5-22/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total. Complete all 6 Sets before moving on to the next Exercise.*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 - [Did You Miss The FREE Masterclass "How To Be A Better You In 2022 Without Dieting, Eating Every 2-3 Hours 5-6x Per Day and Wasting Time In The Gym?" Join Us On Thursday For A Repeat!](https://brienshamp.com/2022/01/did-you-miss-the-free-masterclass-how-to-be-a-better-you-in-2022-without-dieting-eating-every-2-3-hours-5-6x-per-day-and-wasting-time-in-the-gym-join-us-on-thursday-for-a-repeat/) - Did you hear the good news?In case you missed the Masterclass on Sunday, like many others we are having another on Thursday, January 6th @ 5 PM PST. If you’re looking to be your best in 2022, you’ll be joining us on the FREE Masterclass, “"How To Be A Better You In 2022 Without Dieting, Eating Every - [We’re going live in 1 hour...](https://brienshamp.com/2022/01/were-going-live-in-1-hour/) - We’re going live in just 1 hour from now!Sunday, January 2nd @ 4 pm PSTRegister here: https://iamapriority.com/reg-pageDuring this powerful 45 minute online event, I’ll be teaching you: 3 myths many still believe, that may be causing your Weight Gain, Muscle & Joint Pain, Low Energy, Overwhelm, Stress and Poor Health.How to be a Better YOU in - [Have You Ever Wanted To Get Healthier & Fit "Without Dieting, Eating Every 2-3 Hours 5-6x Per Day and Wasting Time In The Gym?](https://brienshamp.com/2022/01/have-you-ever-wanted-to-get-healthier-fit-without-dieting-eating-every-2-3-hours-5-6x-per-day-and-wasting-time-in-the-gym/) - Happy New Year!What are you doing tomorrow, Sunday, January 2nd @ 4 pm?If you’re looking to be your best in 2022, you’ll be joining us on the FREE Masterclass, “ "How To Be A Better You In 2022 Without Dieting, Eating Every 2-3 Hours 5-6x Per Day and Wasting Time In The Gym."Here’s why…Every year, right - [FREE Masterclass Sunday "How To Be A Better You In 2022 Without Dieting, Eating Every 2-3 Hours 5-6x Per Day and Wasting Time In The Gym](https://brienshamp.com/2022/01/free-masterclass-sunday-how-to-be-a-better-you-in-2022-without-dieting-eating-every-2-3-hours-5-6x-per-day-and-wasting-time-in-the-gym/) - It's almost that time!2022!!!!I love the ending of one year and the beginning of a new year...How about you?So many possibilities with a new year!This is my last work related email before I shut it down for the night & year.Tonight I am going to have a chill finish of 2021 with the family. Besides - [5 important questions to ask yourself](https://brienshamp.com/2022/01/5-important-questions-to-ask-yourself/) - I’ve got a GREAT mindset exercise (right in this email) that’ll help you: 1. Set amazing new goals for 2022, and even more importantly,2. Give you the power to reach them. FACT: almost all of us have had New Year’s resolutions at one point or another ... that we gave up on just a few - [Coach Brien Shamp's Be Better Tuesday Core~Cardio Workout 1/4/22](https://brienshamp.com/2022/01/1-4-22/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. Advanced Warm-Up: Body Weight Warm-Up (5 Min AMRAP): 1. 10 Straight Leg Single Leg BW Deadlifts (5 Each Side) 2. 10 Prisoner Split Squats (5 Each Side) 3. 10 Inch Worm~Spiderman Push Ups (5 Each Side) 4. 10 Side Lunges (5 Each Side) WOD: Complete the - [Coach Brien Shamp's Be Better Monday 5 Station Rotation Workout 1/3/22](https://brienshamp.com/2022/01/1-3-22/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. Advanced Warm-Up: Core~Mobility Patterns - Perform the following Movements for 5 Reps each in a Circuit for 3 Minutes-AMRAP *Set Gym Boss or Interval App to: 3 Mins* 1. Back Lunges w. Straight Arm Raises (5 Each Side): *Big Step *Inhale on the way down and - [5 Day Detox](https://brienshamp.com/2022/01/5-day-detox/) - Welcome to the 5 Day Detox Program! Are you ready to make YOU a priority?Open and Save the 5 Day Detox Manual & 5 Day Food Combining Chart here: 5 Day Detox Below are the steps you will need to do in order to make this a great 5 day detox: 1. Perform some kind - [Word of the Week: GOALS](https://brienshamp.com/2022/01/goals2022/) - Happy New Year! The word of the week is GOALS! Goals are an observable and measurable end result having one or more objectives to be achieved within a more or less fixed timeframe. What are your professional goals? What are your relationship goals? What are your 2022 health & fitness goals? Many times your professional & relationship goals are - [Coach Brien Shamp's Be Better Friday Metabolic Fat Loss Workout 12/31/21](https://brienshamp.com/2021/12/12-31-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Perform the following 4 Exercises for 6 Reps each in the 2 Circuits for 90s. Set your Gymboss/Timer for every 90s to Restart & Repeat. If you are getting too much Rest, do 7 or more Reps. If you are not getting enough Rest do - [Coach Brien Shamp's Be Better Thursday Core~Cardio Blast Workout 12/30/21](https://brienshamp.com/2021/12/12-30-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Alternate the following 10 Exercises two at a time for 30s with 10s Rest for 3 Sets each before moving on to the next Station. Cardio inspired by: https://www.youtube.com/watch?v=VnWj0gIqGPY*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 30s Transition Time after - [Coach Brien Shamp's Be Better Wednesday Combo Tabata Workout 12/29/21](https://brienshamp.com/2021/12/12-29-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Combo Tabata - There are two Exercises per Station - Alternate for 20s with 10s Rest for 6 Sets each before moving on to the next Station.*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 12 Sets, 30s Transition Time after Completing all - [FREE WEEK OF TRAINING WITH US](https://brienshamp.com/2021/12/free-week-of-training-with-us/) - Are you ready for a Better You in 2022? How about a FREE Week of our Be Better Today Virtual Group Training Program? With the new variant spreading so rapidly this could be a good option to avoid the gyms or just try something new. I made a video for you to learn more here:https://www.loom.com/share/363e5f364af84481bb7cf12fc479e5e1 - [Wishing you a healthy and joyous Christmas](https://brienshamp.com/2021/12/wishing-you-a-healthy-and-joyous-christmas/) - Just a quick email as we end this great day of celebration to wish you and your family a Merry Christmas! We at Brien Shamp’s Coaching are honored that you’ve chosen to be part of our wellness family. During this special time of year and beyond, we hope you enjoy good health and all of - [Coach Brien Shamp's Be Better Tuesday Core~Cardio Workout 12/28/21](https://brienshamp.com/2021/12/12-28-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Perform the following 9 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest for 3 Rounds & 10s Transition Time after each Round *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 9 Sets, 10s Transition Time after Completing all 9 - [Coach Brien Shamp's Be Better Monday 5 Station Rotation Workout 12/27/21](https://brienshamp.com/2021/12/12-27-21-2/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Alternate the following 5 Primary Strength Movement (PSM) Stations for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, - [Word of the Week: LOVE](https://brienshamp.com/2021/12/12-27-21/) - The word of the week is LOVE. Love is a deep commitment and connection to someone or something; An intense feeling of deep affection. It’s a willingness to prioritize another person’s wellbeing or happiness above your own. Paradoxically, you must also love yourself and make YOU a priority to continue to give love & connection to - [Need a Last Minute Gift?](https://brienshamp.com/2021/12/need-a-last-minute-gift/) - Do you need a last minute gift? How about a health & fitness transformation in 2022 for a Christmas Gift?This is not normally a time when people think about health & fitness, but Tis The Season.Tis The Season of variants, Flu's, Cold's and don't forget the bigger issues....Cancer and Heart Disease that have been ignored, - [Coach Brien Shamp's Be Better Friday Christmas Eve Challenge Workout 12/24/21](https://brienshamp.com/2021/12/12-24-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Perform Cardio & Strength for 30s and 10s transition time with 10s Rest after each Round (if you need to Rest, you can do so on your own time). 5 Rounds Total. Focus on Breathing & Modify as needed.*Set Gym Boss or Interval App to: - [Your 12 Days of Fitmas Workout is Inside](https://brienshamp.com/2021/12/your-12-days-of-fitmas-workout-is-inside/) - It’s time for this year’s edition of the 12 Days of Fitmas Workout! It’s a total body workout that’s in the format of “The 12 Days of Christmas” song. It’s super fun to do with your kids, family, and friends … or even as a challenge for yourself. Staying active during the holidays is SO - [Coach Brien Shamp's Be Better Thursday Core~Cardio Abs Workout 12/23/21](https://brienshamp.com/2021/12/12-23-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Alternate the 8 Exercises two at a time for 40s each with 10s Rest for 3 Sets.*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets**Connect your heart rate monitor to Coresync App for - [Coach Brien Shamp's Be Better Wednesday Tabata Workout 12/22/21](https://brienshamp.com/2021/12/12-22-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total before moving on to the next Exercise.*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets**Connect your heart rate - [Americans Are Addicted to 'Ultra-Processed' Foods, and It's Killing YOU!](https://brienshamp.com/2021/12/americans-are-addicted-to-ultra-processed-foods-and-its-killing-you/) - I have a great article from Newsweek for you to read ASAP: Americans Are Addicted to 'Ultra-Processed' Foods, and It's Killing Us I KNOW changing your dietary intake and focusing on less processed foods (that you make and can control) can really be a game changer for Your Health and your loved ones. If you are struggling - [Coach Brien Shamp's Be Better Tuesday Body Weight Abs Workout 12/21/21](https://brienshamp.com/2021/12/12-21-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Perform the following 8 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest. Perform 4 Rounds with 10s Rest in between each Round.*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 10s in between each Round**Connect your heart rate - [Word of the Week: BELIEVE](https://brienshamp.com/2021/12/word-of-the-week-believe/) - The word of the week is BELIEVE. To believe is to accept as true. How can you be sure what you believe is true? In the health and nutrition space, your beliefs if untrue (like in all areas of life) can really harm your health. I see it daily as I work with coaching clients - [Coach Brien Shamp's Be Better Monday Fat Loss Circuit Workout 12/20/21](https://brienshamp.com/2021/12/12-20-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. Advanced Warm-Up: Core~Mobility Patterns - Perform the following Movements for 30s each in a Circuit with 10s Rest for 2 Sets *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Total Sets* Body Weight Squats: *Keep Head Back & Eyes Forward *Get Lower - [How about a holiday gift of health & fitness?](https://brienshamp.com/2021/12/how-about-a-holiday-gift-of-health-fitness/) - How about a holiday gift of health & fitness? -Gift certificate for our Virtual Fitness Program: https://bebettertoday.life/ -Personalized Mind & Body Coaching Program: https://www.iamapriority.com/ -New 2022 - “I Am A Priority”- 7 Daily Primal Needs 12 Week Group Coaching Program - I am taking on a small group of clients for this new comprehensive coaching - [7 pounds over the holidays?](https://brienshamp.com/2021/12/7-pounds-over-the-holidays/) - You know I am a big believer in being “in the moment,” right? It’s huge for helping you relieve stress, focus on what’s important, and get the most out of every day. But ... → I HAVE AN IMPORTANT EXCEPTION. And it has to do with something I hear every. single. year from my clients. Pretend - [Word of the Week: BELIEVE](https://brienshamp.com/2021/12/12-19-21/) - The word of the week is BELIEVE. To believe is to accept as true. How can you be sure what you believe is true? In the health and nutrition space, your beliefs if untrue (like in all areas of life) can really harm your health. I see it daily as I work with coaching clients - [Word of the Week: BELIEVE](https://brienshamp.com/2020/12/1221/) - The word of the week is BELIEVE. To believe is to accept as true. How can you be sure what you believe is true? Most important...Do you believe in YOU? Whatever you believe about yourself is true! "Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers, - [Coach Brien Shamp's Be Better Saturday Core~Cardio Workout 12/18/21](https://brienshamp.com/2021/12/12-18-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Alternate the following 8 Exercises two at a time for 40s with 10s Rest for 3 Sets each.*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after each Completing all 6 Sets**Connect your heart rate monitor to Coresync - [Coach Brien Shamp's Be Better Friday Strength Workout 12/17/21](https://brienshamp.com/2021/12/12-17-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Perform the following 6 Exercises as a Group in a Circuit for 30s each with 10s Rest for 5 Rounds.*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 30s x 5 Rounds; Transition Time after Completing each Round**Connect your heart rate - [Coach Brien Shamp's Be Better Thursday Core~Cardio Workout 12/16/21](https://brienshamp.com/2021/12/12-16-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Alternate the following 8 Exercises two at a time for 40s each with 10s Rest for 3 Sets each before moving to the next Station. After 3 Sets of each Movement perform Jump Rope or Imaginary Jump Rope for 40s*Set Gym Boss or Interval App - [Coach Brien Shamp's Be Better Wednesday Tabata Workout 12/15/21](https://brienshamp.com/2021/12/12-15-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total, one after the other.*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after each Completing all 6 Sets**Connect your heart rate monitor to - [Coach Brien Shamp's Be Better Tuesday Core~Cardio Workout 12/14/21](https://brienshamp.com/2021/12/12-14-21-2/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Perform the following 8 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds.*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 0s Transition Time after each Completing each Round**Connect your heart rate monitor to Coresync App - [Watch All The Replays For The - My Health Is My Wealth Lifestyle Challenge...](https://brienshamp.com/2021/12/watch-all-the-replays-for-the-my-health-is-my-wealth-lifestyle-challenge/) - This week was AWESOME! Hundreds of people watched the live stream videos on social for the "My Health Is My Wealth Lifestyle Challenge." I went through the 7 daily primal needs In the 5 Days and people were blown away. What others like you Learned... was the I AM A Priority – 7 Daily Primal - [Word of the Week: BETTER](https://brienshamp.com/2021/12/word-of-the-week-better/) - The word of the week is BETTER. To do better means to improve one's standard of performance or work. Being better starts with a thought. Are your thoughts about yourself and others allowing you to be better or making it difficult for you to progress? I love this quote by Lao Tzu: “Watch your thoughts, - [Coach Brien Shamp's Be Better Monday 5 Station Rotation Workout 12/14/21](https://brienshamp.com/2021/12/12-14-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Alternate the following 5 Primary Strength Movement (PSM) Stations for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station.*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 - [Coach Brien Shamp's Be Better Saturday Yogalates Workout with Thalia 12/11/21](https://brienshamp.com/2021/12/12-11-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. Today we will have a special treat with our Guest Instructor: Thalia Tooke Thalia taught a combo yoga - pilates session here: https://interval.com/bebetter/classes/73353 This session will incorporate a focus on breathing, spinal mobility, strength & balance, dynamic flexibility and whole body movements. She has a minor - [Coach Brien Shamp's Be Better Friday Strength 12/10/21](https://brienshamp.com/2021/12/12-10-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Perform the following 6 Exercises in a Circuit for 30s each with 10s Rest for 6 Rounds.*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 36 Sets, 20s Transition Time after each Completing each Round**Connect your heart rate monitor to Coresync App for - [Coach Brien Shamp's Be Better Thursday Core~Cardio 12/9/21](https://brienshamp.com/2021/12/12-9-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Alternate the following 8 Exercises two at a time for 40s each with 10s Rest for 3 Sets each before moving to the next station. Perform 40s of cardio after each station.*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 30s - [Coach Brien Shamp's Be Better Wednesday Tabata 12/8/21](https://brienshamp.com/2021/12/12-8-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total, one after the other.*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after each Completing all 6 Sets**Connect your heart rate monitor to - [Coach Brien Shamp's Be Better Tuesday Bodyweight Core~CardioWorkout 12/7/21](https://brienshamp.com/2021/12/12-7-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Complete the following 8 Exercises in a circuit for 40s each with 10s Rest for 3 Sets. Perform 40s of cardio after each station.*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 27 Sets*Connect your heart rate monitor to Coresync App for the - [Our YOUR HEALTH IS YOUR WEALTH Challenge questions answered (STARTS TOMORROW)](https://brienshamp.com/2021/12/our-your-health-is-your-wealth-challenge-questions-answered-starts-tomorrow/) - Our first free training is going live tomorrow @ 11 am PST, but we have our kickoff celebration party in less than 90 minutes! http://www.abettertomorrowchallenge.com - [Register for Monday’s Your Health Is Your Wealth Challenge and [experience the big win]](https://brienshamp.com/2021/12/register-for-mondays-your-health-is-your-wealth-challenge-and-experience-the-big-win/) - Quick reminder that our free challenge kicks off on Sunday - have you registered yet? Click here now to get registered http://www.abettertomorrowchallenge.com Time and time again, people tell us that they are tired of the UNHEALTHY DIET ROLLER COASTER and want to live a better life, but they've never been able to achieve their dreams of - [Coach Brien Shamp's Be Better Monday 5 Station Rotation Workout 12/6/21](https://brienshamp.com/2021/12/12-6-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Alternate the following 5 Primary Strength Movement (PSM) Stations for 30s followed by the Active Core Cardio Movement (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station.*Set Gym Boss or Interval App to: 30s Work, 10s Rest, - [Word of the Week: CURIOSITY](https://brienshamp.com/2021/12/word-of-the-week-curiosity/) - The word of the week is Curiosity. Curiosity is a strong desire to know or learn something. This word has come up for me a few times lately. It resonated with me most when watching an episode of Ted Lasso. Love this show! One of the few shows with positive messaging and no killings :) - [Word of the Week: THANKFUL](https://brienshamp.com/2021/12/thankful/) - The word of the week is Thankful! Thankful is feeling or expressing gratitude; appreciative. Tis the season for expressing Thankfulness. I hope you had an amazing Thanksgiving weekend with family & friends. I am thankful to have spent quality time with my family over the last few days, but I do my best to be - [Coach Brien Shamp's Be Better Saturday 6-Pack 5 Station Rotation Workout 12/4/21](https://brienshamp.com/2021/12/12-4-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Alternate the following 5 Station Strength Movements (PM) for 30s followed by the Active Cardio Movement (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station.*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, - [Are you ready for my FREE 5 Day MY HEALTH IS MY WEALTH" Challenge Starting December 6TH, 2021?](https://brienshamp.com/2021/12/are-you-ready-for-my-free-5-day-my-health-is-my-wealth-challenge-starting-december-6th-2021/) - Have you been struggling to LIVE a SUSTAINABLE, HEALTH-DRIVEN LIFESTYLE & REACH YOUR IDEAL WEIGHT? Perhaps you feel like you have been constantly jumping from one fad diet to the next or ​getting burnt out trying so called "hacks" or maybe creating endless menus and regiments to stick to and still no sustainable results for - [Coach Brien Shamp's Be Better Friday Fat Loss Workout 12/3/21](https://brienshamp.com/2021/12/12-3-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Perform the following 7 Exercises in a Circuit for 30s each with 10s Rest for 4 Rounds.*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 28 Sets, 10s Transition Time after each Completing each Round**Connect your heart rate monitor to Coresync App for - [Coach Brien Shamp's Be Better Thursday Core~Cardio Recovery Workout 12/2/21](https://brienshamp.com/2021/12/12-2-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Alternate the following 5 Core~Cardio Stations two Exercises at a time for 30s each with 10s Rest between for 4 sets.*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets**Connect your heart rate - [FREE 5 DAY "MY HEALTH IS MY WEALTH" CHALLENGE STARTS DECEMBER 6TH, 2021](https://brienshamp.com/2021/12/free-5-day-my-health-is-my-wealth-challenge-starts-december-6th-2021/) - I know there has been a lot going on with Black Friday, Small Business Saturday, Cyber Monday and Giving Tuesday, but I wanted to remind you about my big event next week. If want the fast track for how to design your optimal lifestyle to finish this year and start 2022, I got you covered! - [My Insane Cyber Monday Deals (EXTENDED SO YOU CAN JOIN)](https://brienshamp.com/2021/12/my-insane-cyber-monday-deals-extended-so-you-can-join/) - My Cyber Monday Deal was supposed to end at midnight tonight, but there were a couple requests.The first request was a discount on a program that wasn't quite so long.I have added a new 6 month option for both our Be Better Today Group Training and Mind & Body Performance Coaching Programs When you commit to investing - [My Insane Cyber Monday Deals (3 Months FREE with Commitment To You & Me](https://brienshamp.com/2021/12/cybermon2021/) - As you know it's Cyber Monday and I have my best deals of the year for you below! Do you need a gift idea for a friend, co-worker or family member? You can even get it for you :) HOW ABOUT A $100 GIFT CARD FOR our Be Better Today Group Training OR Mind & - [Coach Brien Shamp's Be Better Wednesday Tabata Workout 12/1/21](https://brienshamp.com/2021/12/12-1-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout.WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total before moving on to the next Exercise.*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after each Completing all 6 Sets* **Heart Rate Monitor - [Coach Brien Shamp's Be Better Thursday Thanksgiving Total Body HIIT Workout 11/25/21](https://brienshamp.com/2021/11/11-25-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout.WOD: Circuit the following 12 Exercises for 30s with 10s Rest for 4 Rounds each. This is a non-stop Workout. Go at your own pace.*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 48 Sets, 10s Transition Time after completing each Round**Connect your heart rate - [Imagine in just 3weeks from now... feeling refreshed, re-energized, and renewed!!!](https://brienshamp.com/2021/11/imagine-in-just-3weeks-from-now-feeling-refreshed-re-energized-and-renewed/) - Do you want these benefits in the next 21 days (after Thanksgiving of course ) Balanced blood sugar and insulin levelsHormone rebalancingIncreased fat lossReduced TriglyceridesIncreased levels of HDL (the good cholesterol)You’ll be able to go hours without eating because your body will tap into its own body fat for energyBlood pressure will naturally go downImproved - [Introducing My NEW 21 Day Holiday Challenge (Time Sensitive Early Black Friday Offer)](https://brienshamp.com/2021/11/introducing-my-new-21-day-holiday-challenge-time-sensitive-early-black-friday-offer/) - Hey there, it’s Coach Brien Shamp, You email is probably already blowing up from early Black Friday promotions and I have one for you also…my NEW 21 Day Holiday Transformation Challenge starting on Monday. I intended to get you this information on Friday (on my 49th birthday) and call it a Birthday Special. But I - [Join Our American Cancer Society Relay For Life Team July 28th!](https://brienshamp.com/2012/07/join-our-american-cancer-society-relay-for-life-team-july-28th/) - Happy Monday! Fred Ehlers & I have created a team for the American Cancer Society Relay For Life on July 28th. Team captain, Fred, and his wife Tere, went through their battle with the disease last year when Tere was diagnosed with breast cancer. After two surgeries and several weeks of treatments, Tere is on - [Boot Camp Burlingame Health Club Group Training 10/5/15: Holiday Transformation Challenge Day1: 6 Station Rotation](https://brienshamp.com/2015/10/boot-camp-burlingame-health-club-group-training-10-5-15-holiday-transformation-challenge-day1-6-station-rotation/) - Past Similar Workout Video: https://brienshamp.com/2013/09/24/fitness-training-san-carlos-boot-camp-92313-killer-6-station-fat-loss-rotation/ 4 Phase Warm-Up: Phase 1: Breathing Squats Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while performing breathing squats: Start by standing with feet shoulder width and everted. Initiate breathing with belly (let it fall) > rib cage and then chest, instead of initiating with chest > hinge from - [Smart Coffee Stop](https://brienshamp.com/2012/06/smart-coffee-stop/) - There's a good chance that you'll find yourself in a coffee shop looking for refreshment at one time or another this summer. It may even be a daily occurrence! Keep in mind that what you order will directly impact how you look and feel. Remember the story about Metabolic Freaky Teen? Use these guidelines to - [February Updates-NEW Burlingame Fit Boot Camp Grand Opening March 2nd](https://brienshamp.com/2011/02/february-updates-new-burlingame-fit-boot-camp-grand-opening-march-2nd/) - Happy February, I have been a busy bee so far in 2011 and it has been awesome seeing so many new and old clients. My 14 Day RESET Program has created an exciting buzz, so much that I looked hard for a way to open it to a few more people. There are only 3 - [3 Ways Exercise Makes You Feel Better](https://brienshamp.com/2012/06/3-ways-exercise-makes-you-feel-better/) - When we talk about the benefits of exercise, looking better gets the most attention. Burning off unwanted fat & pounds is a great thing, but let's not overlook a more immediate benefit of exercise. Exercise transforms how you feel—with a quickness. It's true. While weight loss takes time and extended effort, all it takes is - [For The Father's Out There (3 Fat Loss & Work Efficiency Tips)](https://brienshamp.com/2012/06/for-the-fathers-out-there-3-fat-loss-work-efficiency-tips/) - I want to wish all the Father's out there a Happy Father's Day! Many of my programs are targeted to the women because honestly, as we all know the men are not the best at asking for help. My business is very similar to what all trainers and even most holistic practitioners experience. Our businesses - [Do this and get "bikini" lean for summer](https://brienshamp.com/2012/06/do-this-and-get-bikini-lean-for-summer/) - I help my clients burn fat, tone up their arms, legs, butt and abs all the time. It's what I do as personal trainer, nutrition & lifestyle coach - and I LOVE it. But most trainers are also scientists in a way. We like to experiment and research with different styles of working out to - [Join a Boot Camp Program Before July 1st and Get VIP Pricing!](https://brienshamp.com/2012/06/join-a-boot-camp-program-before-july-1st-and-get-vip-pricing/) - Happy Monday! Tonight, I am hosting another Free Anthony Robbins Workshop @ 7 pm at my studio in Belmont. There are a few spots left. RSVP if you can make it. For more details: Workshop Next Sunday, July 1st, Boot Camp prices will go up $20/month for those who are enrolling into the program. Don’t - [Coach Brien Shamp's Be Better Wednesday Tabata Workout 11/24/21](https://brienshamp.com/2021/11/11-24-21/) - Warm-up with Breathing, Self-Massage and Stretches prior to workout.WOD: Perform the following 6 Exercises for 20s with 10s Rest for 6 Sets each before moving on to the next one.*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after each Completing all 6 Sets**Connect your heart rate monitor - [Coach Brien Shamp's Be Better Tuesday Core Blasting Workout 11/23/21](https://brienshamp.com/2021/11/11-23-21/) - WOD: Perform the following 8 Core Exercises in a circuit for 40s with 10s Rest for 4 Sets. *Perform 40s Cardio after each Round*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 9 Sets, 30s Transition Time after each Completing each Round**Connect your heart rate monitor to Coresync App for the workout or - [Were You Tanked From Your Weekend?](https://brienshamp.com/2012/05/were-you-tanked-from-your-weekend/) - Happy Monday! I hope you had a great weekend and if you are a Mom, hopefully, you had the opportunity to spend some quality time doing whatever the heck you wanted to do. Yesterday, my day was filled with family events. I made breakfast for my Mother & Chris and the rest of the family: - [RE: hey hot mama](https://brienshamp.com/2012/05/re-hey-hot-mama/) - Earlier this week I sent you an email telling you all about my "Hot Mommy Makeover" fitness, nutrition & lifestyle program that starts this coming Monday, May 14th. This is the same program my Mom (see photo) used to get ready for her wedding. If you missed the email here it is again: Hot Mommy - [Are You Up For The Challenge? (Or, Do You Need Rest Like I Did?)](https://brienshamp.com/2012/06/are-you-up-for-the-challenge-or-do-you-need-rest-like-i-did/) - Hey there, I apologize to my boot campers for missing today's challenge workout. I am back in SoCal at the Fit Body Boot Camp Mastermind with some of the top Boot Camp owners in the world. I received a few emails today letting me know that today's workout was a doozy and you liked the - [Fred Continues To Progress! Now Lost 91 Pounds with Brien Shamp's Boot Camps & Detox Programs!](https://brienshamp.com/2012/05/fred-continues-to-progress-now-lost-91-pounds-with-brien-shamps-boot-camps-detox-programs/) - A job well done Fred. Keep up the great work! Your friend & coach, Brien ************************************************************************** Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions. Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, Redwood City Boot Camp, Personal Training & Nutrition ************************************************************************** I - [Coach Brien Shamp's Be Better Monday 5 Station Fat Loss Rotation Workout 11/22/21](https://brienshamp.com/2021/11/11-22-21/) - Warm- up prior to the session with self-massage and stretches. Don't forget that breathing makes everything better including your warm-up!WOD: Alternate the following 5 Station Primary Strength Movements (PSM) for 30s followed by the Active Cardio Movement (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station.*Set Gym - [Word of the Week: RITUALS](https://brienshamp.com/2021/11/word-of-the-week-rituals/) - The word of the week is Rituals. A ritual is a way of behaving or a series of actions that people regularly carry out in a particular situation. "A daily ritual is similar to a daily routine since they are also a series of tasks that are completed in the same order. But a daily ritual differs - [Coach Brien Shamp's Be Better Saturday Core~Cardio Challenge 11/20/21](https://brienshamp.com/2021/11/11-20-21/) - WOD: Alternate the following 10 Core~Cardio Exercises for 30s with 10s Rest for 4 Sets.*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing all 8 Sets* *Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC If attending the LIVE - [Are you registered for the A Better Tomorrow Challenge - My Health Is My Wealth Lifestyle yet?](https://brienshamp.com/2021/11/are-you-registered-for-the-a-better-tomorrow-challenge-my-health-is-my-wealth-lifestyle-yet/) - Quick question: do you want the fast track for how to design your optimal lifestyle to finish this year and start 2022? If so, you need to get registered for this amazing Challenge- this free series will teach you to: get off the unhealthy diet roller coaster and live your better life now, LIVE a - [Coach Brien Shamp's Be Better Friday Birthday Challenge 11/19/21](https://brienshamp.com/2021/11/11-19-21/) - WOD: There are 2 Main Circuits. Perform the following 4 Exercises in each Circuit for 8 Reps and 4 Sets each. You have 2 Minutes to Complete each Set. Reset your timer every 2 Minutes to Restart & Repeat. If you are getting too much rest, consider doing 9 Reps of each. If you are - [Thank you so much Brien!](https://brienshamp.com/2013/09/thank-you-so-much-brien/) - "A year ago I was a 12 or if I wore a 10 I bulged out of it so I had to wear my shirts on the outside. I was last a 10 in college… Thank you so much Brien. Being a regular at your boot camp has made a huge difference way beyond the - [OFLC Testimonial-Ana H](https://brienshamp.com/2008/11/oflc-testimonial-ana-h/) - "Since you mentioned in your newsletter that you like to hear from people, I thought I'd take the time to let you know that I'm very excited so far in my short relationship with Optimal Fitness. It is very clear to me that I got way more value out of the signup fee than I - [Blossom: Post-Pregnancy Exercise Program (Part 2)](https://brienshamp.com/2008/12/blossom-post-pregnancy-exercise-program-part-2/) - Brien Shamp's personal training client Blossom was featured again in Ms. Fitness Magazine in the Winter 2005 issue. You will see some of the exercises she did in her post pregnancy program. If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we - [Blossom: Post Pregnancy Transformation (Part 1)](https://brienshamp.com/2008/12/blossom-post-pregnancy-transformation-part-1/) - Brien Shamp's personal training client Blossom was featured in Ms. Fitness Magazine in the Fall 2005 issue. You will see the story of her transformation after having a baby. This goes to show you that you can look and feel better even after having a baby. If you have been trying to get healthy and fit on your - [Twitter Updates for 2009-03-06](https://brienshamp.com/2009/03/twitter-updates-for-2009-03-06/) - I just added Twitter to my website: http://www.optimalfitnesslifestyle.com # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. - [Twitter Weekly Updates for 2009-03-08](https://brienshamp.com/2009/03/twitter-weekly-updates-for-2009-03-08/) - I just added Twitter to my website: http://www.optimalfitnesslifestyle.com # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. - [Twitter Updates for 2009-03-09](https://brienshamp.com/2009/03/twitter-updates-for-2009-03-09/) - Optimal Fitness Parters with Baysix Health Center: http://tinyurl.com/oflcmt # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. - [Twitter Weekly Updates for 2009-03-15](https://brienshamp.com/2009/03/twitter-weekly-updates-for-2009-03-15/) - Optimal Fitness Parters with Baysix Health Center: http://tinyurl.com/oflcmt # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. - [Twitter Updates for 2009-06-17](https://brienshamp.com/2009/06/twitter-updates-for-2009-06-17/) - Our new Baseball Performance Program is now ready to go for athletes 8 & Up. Check it out: http://www.baseballperformanceedge.com # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a - [Twitter Weekly Updates for 2009-06-21](https://brienshamp.com/2009/06/twitter-weekly-updates-for-2009-06-21/) - Our new Baseball Performance Program is now ready to go for athletes 8 & Up. Check it out: http://www.baseballperformanceedge.com # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a - [Twitter Updates for 2009-06-25](https://brienshamp.com/2009/06/twitter-updates-for-2009-06-25/) - I uploaded a YouTube video -- Best Weight Loss Center - Optimal Fitness Lifestyle [Best of the Bay] http://bit.ly/18wnxb # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a - [Twitter Weekly Updates for 2009-06-28](https://brienshamp.com/2009/06/twitter-weekly-updates-for-2009-06-28/) - I uploaded a YouTube video -- Best Weight Loss Center - Optimal Fitness Lifestyle [Best of the Bay] http://bit.ly/18wnxb # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a - [Twitter Updates for 2009-06-29](https://brienshamp.com/2009/06/twitter-updates-for-2009-06-29/) - Optimal Fitness Lifestyle Center Programs - http://shar.es/ugnK # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let - [Twitter Weekly Updates for 2009-07-05](https://brienshamp.com/2009/07/twitter-weekly-updates-for-2009-07-05/) - Optimal Fitness Lifestyle Center Programs - http://shar.es/ugnK # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let - [Twitter Updates for 2009-08-17](https://brienshamp.com/2009/08/twitter-updates-for-2009-08-17/) - Introduction to Optimal Fitness Lifestyle Center-Guaranteed Results in 30 Days! - http://shar.es/UQU5 # Are You Consuming Flax Seeds, Flax Oil or Soy? - http://shar.es/UlaM # Optimal Fitness Foundation Principles-Proven to Help You Decrease Weight, Lose Body fat, Decrease Pain and More… - http://shar.es/UCEy # If you have been trying to get healthy and fit on - [Twitter Updates for 2009-08-18](https://brienshamp.com/2009/08/twitter-updates-for-2009-08-18/) - reading from @time http://bit.ly/11ZO5P Check out Metabolic Typing: http://shar.es/QAK2 # 4 Week Metabolic Typing Group Program- August 22nd! - http://shar.es/QAK2 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up - [Twitter Updates for 2009-08-20](https://brienshamp.com/2009/08/twitter-updates-for-2009-08-20/) - 4 Week Metabolic Typing Group Program- August 22nd! 9 spots available- http://shar.es/FR78 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching - [Twitter Weekly Updates for 2009-08-23](https://brienshamp.com/2009/08/twitter-weekly-updates-for-2009-08-23/) - 4 Week Metabolic Typing Group Program- August 22nd! 9 spots available- http://shar.es/FR78 # reading from @time http://bit.ly/11ZO5P Check out Metabolic Typing: http://shar.es/QAK2 # 4 Week Metabolic Typing Group Program- August 22nd! - http://shar.es/QAK2 # Introduction to Optimal Fitness Lifestyle Center-Guaranteed Results in 30 Days! - http://shar.es/UQU5 # If you have been trying to get healthy - [Twitter Weekly Updates for 2009-08-30](https://brienshamp.com/2009/08/twitter-weekly-updates-for-2009-08-30/) - Fit kids do better in school, go figure.... http://icio.us/uwdrqj # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success - [Twitter Updates for 2009-08-30](https://brienshamp.com/2009/08/twitter-updates-for-2009-08-30/) - Fit kids do better in school, go figure.... http://icio.us/uwdrqj # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success - [Twitter Updates for 2009-09-01](https://brienshamp.com/2009/09/twitter-updates-for-2009-09-01/) - Look & feel your absolute best! Guaranteed weight loss program. Last day to take advantage of old prices. Check it out: http://shar.es/Ns9P # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. - [Twitter Updates for 2009-08-31](https://brienshamp.com/2009/09/twitter-updates-for-2009-08-31/) - http://icio.us/wu4vdd # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know if you need any - [Twitter Updates for 2009-09-05](https://brienshamp.com/2009/09/twitter-updates-for-2009-09-05/) - http://icio.us/fnevdf # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know if you need any - [Twitter Weekly Updates for 2009-09-06](https://brienshamp.com/2009/09/twitter-weekly-updates-for-2009-09-06/) - http://icio.us/fnevdf # Look & feel your absolute best! Guaranteed weight loss program. Last day to take advantage of old prices. Check it out: http://shar.es/Ns9P # http://icio.us/wu4vdd # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to - [Twitter Updates for 2009-09-07](https://brienshamp.com/2009/09/twitter-updates-for-2009-09-07/) - [Audio] Interview with the Author of the Metabolic Typing Diet – Bill Wolcott - http://shar.es/1auhE # What are you grateful for? http://icio.us/jkkux2 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. - [Twitter Updates for 2009-09-08](https://brienshamp.com/2009/09/twitter-updates-for-2009-09-08/) - I uploaded a YouTube video -- Personal Trainer at Optimal Fitness Demonstrates Foam Roll http://bit.ly/stJWI # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our - [Twitter Updates for 2009-09-09](https://brienshamp.com/2009/09/twitter-updates-for-2009-09-09/) - I uploaded a YouTube video -- Optimal Fitness Testimonial-Stephanie http://bit.ly/qTnuX # I uploaded a YouTube video -- Untitled http://bit.ly/ndbib # I uploaded a YouTube video -- Untitled http://bit.ly/1a2Hyg # Checking out this video by Steve Cotter - Extreme Kettlebell Workout - Kettlebells DVD http://tinyurl.com/llxyq2 from: @kettlebellwall # If you have been trying to get healthy - [Twitter Updates for 2009-09-10](https://brienshamp.com/2009/09/twitter-updates-for-2009-09-10/) - I uploaded a YouTube video -- Optimal Fitness Lifestyle Center Testimonial-See How Sherrie Stays Fit! http://bit.ly/8dyFV # I uploaded a YouTube video -- Optimal Fitness Lifestyle Center Testimonial-Check Out How Nancy Stays Fit! http://bit.ly/dXuQL # I uploaded a YouTube video -- Lynn Video http://bit.ly/2ySxk # I uploaded a YouTube video -- Optimal Fitness Lifestyle Challenge - [Twitter Updates for 2009-09-11](https://brienshamp.com/2009/09/twitter-updates-for-2009-09-11/) - I uploaded a YouTube video -- Optimal Fitness Covert CrossFit Testimonial http://bit.ly/1aeEKz # I uploaded a YouTube video -- Optimal Fitness 90 Day Challenge Testimonial-Des Lost 22 Pounds, Balance... http://bit.ly/hzh88 # I uploaded a YouTube video -- Optimal Fitness Baseball Performance Program Testimonial-Shane http://bit.ly/VtUS6 # If you have been trying to get healthy and fit - [Twitter Weekly Updates for 2009-09-13](https://brienshamp.com/2009/09/twitter-weekly-updates-for-2009-09-13/) - Is Your Blood Pressure a Problem? Here is a Solution… - http://shar.es/13EUA # I uploaded a YouTube video -- Optimal Fitness Covert CrossFit Testimonial http://bit.ly/1aeEKz # I uploaded a YouTube video -- Optimal Fitness 90 Day Challenge Testimonial-Des Lost 22 Pounds, Balance... http://bit.ly/hzh88 # I uploaded a YouTube video -- Optimal Fitness Baseball Performance Program - [Twitter Updates for 2009-09-13](https://brienshamp.com/2009/09/twitter-updates-for-2009-09-13/) - Is Your Blood Pressure a Problem? Here is a Solution… - http://shar.es/13EUA # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching - [Twitter Updates for 2009-09-14](https://brienshamp.com/2009/09/twitter-updates-for-2009-09-14/) - Success Stories-Proof That Optimal Fitness Does Produce Real Results and You Can To!!! http://icio.us/b51osd # Success Stories-Proof That Optimal Fitness Does Produce Real Results and You Can To!!! - http://shar.es/1HxuT # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, - [Twitter Updates for 2009-09-15](https://brienshamp.com/2009/09/twitter-updates-for-2009-09-15/) - What is the Deal with the Swine Flu? Is it all Hype? - http://shar.es/1bukb # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new - [Twitter Updates for 2009-09-17](https://brienshamp.com/2009/09/twitter-updates-for-2009-09-17/) - For Immediate Release: 7 Secrets for Permanent Weight Loss & Fitness-Brien Shamp, BS, CSCS, CMT, CHEK NLC II - http://shar.es/1WGTB # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up - [Twitter Updates for 2009-09-19](https://brienshamp.com/2009/09/twitter-updates-for-2009-09-19/) - FREE 21-Day Purification and Weight Loss Program (A.K.A. DETOX) Intro Seminar with Brien Shamp: Wednesday September ... http://shar.es/1gxY6 # The Baseball Performance Edge Program is a must for any player - http://shar.es/1ge8I # If you have been trying to get healthy and fit on your own and you are now ready to allow us to - [Twitter Weekly Updates for 2009-09-20](https://brienshamp.com/2009/09/twitter-weekly-updates-for-2009-09-20/) - FREE 21-Day Purification and Weight Loss Program (A.K.A. DETOX) Intro Seminar with Brien Shamp: Wednesday September ... http://shar.es/1gxY6 # The Baseball Performance Edge Program is a must for any player - http://shar.es/1ge8I # For Immediate Release: 7 Secrets for Permanent Weight Loss & Fitness-Brien Shamp, BS, CSCS, CMT, CHEK NLC II - http://shar.es/1WGTB # What - [Twitter Updates for 2009-09-21](https://brienshamp.com/2009/09/twitter-updates-for-2009-09-21/) - Baseball Performance Edge Program with Brien Shamp & Mike Salemi Featured in SF Examiner! - http://shar.es/1roFY # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for - [Twitter Updates for 2009-09-22](https://brienshamp.com/2009/09/twitter-updates-for-2009-09-22/) - Change Your Life in Only 30 Days- Meet Sho Nakamori, 2012 Olympic Gymnast - http://shar.es/12pBp # Baseball Performance Edge featured in SF Examiner. Check it out. http://bit.ly/10XC9q # Check out our success stories. These people have had great results. Great Job! http://bit.ly/1KXNaP # If you have been trying to get healthy and fit on your - [Twitter Updates for 2009-09-26](https://brienshamp.com/2009/09/twitter-updates-for-2009-09-26/) - Here is a good one for the women out there-find out if your skin care products are toxic... http://icio.us/431v1l # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a - [Twitter Weekly Updates for 2009-09-27](https://brienshamp.com/2009/09/twitter-weekly-updates-for-2009-09-27/) - I Gotta Feelin’ - http://shar.es/1vCRc # Here is a good one for the women out there-find out if your skin care products are toxic... http://icio.us/431v1l # Change Your Life in Only 30 Days- Meet Sho Nakamori, 2012 Olympic Gymnast - http://shar.es/12pBp # Baseball Performance Edge featured in SF Examiner. Check it out. http://bit.ly/10XC9q # Check - [Twitter Updates for 2009-09-27](https://brienshamp.com/2009/09/twitter-updates-for-2009-09-27/) - I Gotta Feelin’ - http://shar.es/1vCRc # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2009-09-28](https://brienshamp.com/2009/09/twitter-updates-for-2009-09-28/) - I gotta feeling, that you might like this video http://bit.ly/76IQj # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 - [Twitter Updates for 2009-09-29](https://brienshamp.com/2009/09/twitter-updates-for-2009-09-29/) - Victory for the Nutrition of California Residents! - http://shar.es/1ui1a # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success - [Twitter Updates for 2009-09-30](https://brienshamp.com/2009/10/twitter-updates-for-2009-09-30/) - The Healthiest Foods On Earth http://icio.us/ka4rq4 # New legislation that will help you make better choices and create healthier eating habits http://bit.ly/UVjO0 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. - [Twitter Updates for 2009-10-02](https://brienshamp.com/2009/10/twitter-updates-for-2009-10-02/) - Healthy Food, Healthy You-Food Clinics:October 7th @ Optimal Fitness Lifestyle Center - http://shar.es/16mps # Power Shake Clinic Starts October 7th @ Optimal Fitness. Check out a great shake recipe here... http://icio.us/jiwmg1 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help - [Twitter Weekly Updates for 2009-10-04](https://brienshamp.com/2009/10/twitter-weekly-updates-for-2009-10-04/) - I uploaded a YouTube video -- NDNU Basketball Team Workout http://bit.ly/2Hdjsy # I uploaded a YouTube video -- Optimal Fitness Workout with Personal Trainer & Strength Coach Brienp: http://bit.ly/1ktbqH # I uploaded a YouTube video -- Optimal Fitness Workout with Personal Trainer & Strength Coach Brien Sha... http://bit.ly/ZpjTz # I uploaded a YouTube video -- - [Twitter Updates for 2009-10-04](https://brienshamp.com/2009/10/twitter-updates-for-2009-10-04/) - I uploaded a YouTube video -- NDNU Basketball Team Workout http://bit.ly/2Hdjsy # I uploaded a YouTube video -- Optimal Fitness Workout with Personal Trainer & Strength Coach Brienp: http://bit.ly/1ktbqH # I uploaded a YouTube video -- Optimal Fitness Workout with Personal Trainer & Strength Coach Brien Sha... http://bit.ly/ZpjTz # I uploaded a YouTube video -- - [Twitter Updates for 2009-10-05](https://brienshamp.com/2009/10/twitter-updates-for-2009-10-05/) - Optimal Fitness Baseball Performance Program - http://shar.es/1hVBf # I uploaded a YouTube video -- Optimal Fitness Baseball Performance Porgram http://bit.ly/GP1jA # I uploaded a YouTube video -- NDNU Basketball Team Workout @ Optimal Fitness w/Personal Trainer & Stre... http://bit.ly/3JALCq # If you have been trying to get healthy and fit on your own and you - [Twitter Updates for 2009-10-14](https://brienshamp.com/2009/10/twitter-updates-for-2009-10-14/) - Another Sad CA Study- We are a fat state. Thank GOD we know that exercise doesn't help much. http://icio.us/uhskz3 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a - [Twitter Updates for 2009-10-16](https://brienshamp.com/2009/10/twitter-updates-for-2009-10-16/) - Oat Bar Recipe: Healthy Food, Healthy You Food Clinic on November 4th at Optimal Fitness http://icio.us/15mjal # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for - [Twitter Updates for 2009-10-17](https://brienshamp.com/2009/10/twitter-updates-for-2009-10-17/) - Social Media Marketing Workshop - Nov. 7th - http://shar.es/1kehV # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success - [Twitter Weekly Updates for 2009-10-18](https://brienshamp.com/2009/10/twitter-weekly-updates-for-2009-10-18/) - Social Media Marketing Workshop - Nov. 7th - http://shar.es/1kehV # Oat Bar Recipe: Healthy Food, Healthy You Food Clinic on November 4th at Optimal Fitness http://icio.us/15mjal # Another Sad CA Study- We are a fat state. Thank GOD we know that exercise doesn't help much. http://icio.us/uhskz3 # If you have been trying to get healthy - [Twitter Updates for 2009-10-19](https://brienshamp.com/2009/10/twitter-updates-for-2009-10-19/) - Added myself to http://www.ptwall.com a Personal Trainer directory under: #Fitness # Sedona Hotel Gym Workout with Personal Trainer, Brien Shamp Day 1 http://icio.us/oapsz2 # I uploaded a YouTube video -- Video 73 http://bit.ly/IO7Bd # If you have been trying to get healthy and fit on your own and you are now ready to allow us - [Twitter Updates for 2009-10-23](https://brienshamp.com/2009/10/twitter-updates-for-2009-10-23/) - 4 Week Metabolic Typing Group Program- November 18th! Save $25 and Sign Up by Oct. 31st - http://shar.es/1U6B0 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy - [Twitter Weekly Updates for 2009-10-25](https://brienshamp.com/2009/10/twitter-weekly-updates-for-2009-10-25/) - 4 Week Metabolic Typing Group Program- November 18th! Save $25 and Sign Up by Oct. 31st - http://shar.es/1U6B0 # Added myself to http://www.ptwall.com a Personal Trainer directory under: #Fitness # Sedona Hotel Gym Workout with Personal Trainer, Brien Shamp Day 1 http://icio.us/oapsz2 # I uploaded a YouTube video -- Video 73 http://bit.ly/IO7Bd # If you - [Twitter Updates for 2009-10-26](https://brienshamp.com/2009/10/twitter-updates-for-2009-10-26/) - Going on vacation soon? Want to keep fit even while away, try this work out http://bit.ly/2pdvw5 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for - [Twitter Updates for 2009-10-28](https://brienshamp.com/2009/10/twitter-updates-for-2009-10-28/) - Meet the new addition to the Shamp Family - http://shar.es/atewp # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 - [Twitter Updates for 2009-10-29](https://brienshamp.com/2009/10/twitter-updates-for-2009-10-29/) - Check out the tire flips w/personal trainer Mike Salemi at Optimal Fitness in San Carlos. Get lean and strong: http://tinyurl.com/yzd5hew # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up - [Twitter Updates for 2009-10-30](https://brienshamp.com/2009/10/twitter-updates-for-2009-10-30/) - Come to "Healthy Food, Healthy You--Food Clnic" Wednesday, November 4 from 6:30 pm to 8:30 pm http://bit.ly/30aDR3 # Social Media Workshop For Local Businesses @ Optimal Fitness November 7th - http://shar.es/awSTL # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help - [Twitter Weekly Updates for 2009-11-01](https://brienshamp.com/2009/11/twitter-weekly-updates-for-2009-11-01/) - Chocolate Frozen Banana Recipe: "Healthy Snacks & Desserts" Food Clinic: November 4th @ Optimal Fitness - http://shar.es/axlg9 # Come to "Healthy Food, Healthy You--Food Clnic" Wednesday, November 4 from 6:30 pm to 8:30 pm http://bit.ly/30aDR3 # Social Media Workshop For Local Businesses @ Optimal Fitness November 7th - http://shar.es/awSTL # Check out the tire flips - [Twitter Updates for 2009-10-31](https://brienshamp.com/2009/11/twitter-updates-for-2009-10-31/) - Chocolate Frozen Banana Recipe: "Healthy Snacks & Desserts" Food Clinic: November 4th @ Optimal Fitness - http://shar.es/axlg9 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session - [Twitter Updates for 2009-11-02](https://brienshamp.com/2009/11/twitter-updates-for-2009-11-02/) - Healthy Food, Healthy You-Food Clinic:November 4th @ Optimal Fitness Lifestyle Center - http://shar.es/axFL1 # 4 Week Metabolic Typing Group Program- November 18th! Deadline to sign-up November 6th: http://shar.es/axFK8 # Come to "Social Media Workshop" Saturday, November 7 from 11:00 am to 2:00 pm. Leverage social media to enhance new... http://bit.ly/1EEStV # If you have been - [Twitter Updates for 2009-11-03](https://brienshamp.com/2009/11/twitter-updates-for-2009-11-03/) - Chocolate Coconut Haystack Recipe–Healthy Snacks & Desserts Food Clinic: November 4th @ Optimal Fitness http://icio.us/4cjcxn # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our - [Twitter Updates for 2009-11-04](https://brienshamp.com/2009/11/twitter-updates-for-2009-11-04/) - I uploaded a YouTube video -- Untitled http://bit.ly/3PRfXb # I uploaded a YouTube video -- Untitled http://bit.ly/1aDUA3 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session - [Twitter Updates for 2009-11-05](https://brienshamp.com/2009/11/twitter-updates-for-2009-11-05/) - Why are Facebook, Twitter & Other Sites Worth The Effort? Social Media Workshop Saturday @ Optimal Fitness http://icio.us/4dnjfl # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy - [Twitter Weekly Updates for 2009-11-08](https://brienshamp.com/2009/11/twitter-weekly-updates-for-2009-11-08/) - Brien Shamp;s Baseball Performance Program Featured in Parenting on the Peninsula - http://shar.es/akfpt # Anyone want to improve their baseball performance? http://icio.us/zsattz # Why are Facebook, Twitter & Other Sites Worth The Effort? Social Media Workshop Saturday @ Optimal Fitness http://icio.us/4dnjfl # I uploaded a YouTube video -- Untitled http://bit.ly/3PRfXb # I uploaded a YouTube - [Twitter Updates for 2009-11-08](https://brienshamp.com/2009/11/twitter-updates-for-2009-11-08/) - Brien Shamp;s Baseball Performance Program Featured in Parenting on the Peninsula - http://shar.es/akfpt # Anyone want to improve their baseball performance? http://icio.us/zsattz # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. - [Twitter Weekly Updates for 2009-11-15](https://brienshamp.com/2009/11/twitter-weekly-updates-for-2009-11-15/) - Prograde Cravers-New Energy Bars for Healthy Snacks-Recommended by Brien Shamp - http://shar.es/ayQkj # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching - [Twitter Updates for 2009-11-15](https://brienshamp.com/2009/11/twitter-updates-for-2009-11-15/) - Prograde Cravers-New Energy Bars for Healthy Snacks-Recommended by Brien Shamp - http://shar.es/ayQkj # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching - [Twitter Updates for 2009-11-27](https://brienshamp.com/2009/11/twitter-updates-for-2009-11-27/) - Are You Ready for the Holidays? - http://shar.es/aKDW7 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. - [Twitter Updates for 2009-11-28](https://brienshamp.com/2009/11/twitter-updates-for-2009-11-28/) - Are these oils killing you? Check it out: http://tinyurl.com/yfgmtho # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success - [Twitter Weekly Updates for 2009-11-29](https://brienshamp.com/2009/11/twitter-weekly-updates-for-2009-11-29/) - Are these oils killing you? Check it out: http://tinyurl.com/yfgmtho # How Is Your Vit D. Status? Be Part Of A Study To Find Out? - http://shar.es/aKUnl # Are You Ready for the Holidays? - http://shar.es/aKDW7 # If you have been trying to get healthy and fit on your own and you are now ready to - [Transformation by Personal Trainer, Nutrition & Lifestyle Coach Brien Shamp-Ed B.](https://brienshamp.com/2009/12/transformation-by-personal-trainer-nutrition-lifestyle-coach-brien-shamp-ed-b/) - Throughout one's life, we are blessed to receive many different types of gifts from many people. Some of the gifts are unforgettable-bright, shiny, expensive, a trinket to show the world. Others gifts are very forgettable-they're still in their original box, collecting dust, or often times, recycled to other friends during other gift giving occasions. The - [Twitter Updates for 2009-12-07](https://brienshamp.com/2009/12/twitter-updates-for-2009-12-07/) - Optimal Fitness Closing December 24th - http://shar.es/aIQrQ # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let - [Twitter Weekly Updates for 2009-12-13](https://brienshamp.com/2009/12/twitter-weekly-updates-for-2009-12-13/) - Optimal Fitness Closing December 24th - http://shar.es/aIQrQ # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let - [Twitter Updates for 2009-12-30](https://brienshamp.com/2009/12/twitter-updates-for-2009-12-30/) - New Year...New You! Are you coming January 4th? New 21 Day Rapid Fat Loss Program for 2010: http://brienshamp.blogspot.com/ # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy - [Twitter Updates for 2010-01-02](https://brienshamp.com/2010/01/twitter-updates-for-2010-01-02/) - Happy New Year! Bad news: 12 spots to the rapid fat loss program are gone, but check out the good news: http://brienshamp.blogspot.com/ # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. - [Twitter Weekly Updates for 2010-01-03](https://brienshamp.com/2010/01/twitter-weekly-updates-for-2010-01-03/) - Happy New Year! Bad news: 12 spots to the rapid fat loss program are gone, but check out the good news: http://brienshamp.blogspot.com/ # New Year...New You! Are you coming January 4th? New 21 Day Rapid Fat Loss Program for 2010: http://brienshamp.blogspot.com/ # If you have been trying to get healthy and fit on your own - [Twitter Updates for 2010-01-09](https://brienshamp.com/2010/01/twitter-updates-for-2010-01-09/) - SF Bay Area Fit Body Boot Camp at Paye's Sports Performance - http://shar.es/aQMW3 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized - [Twitter Weekly Updates for 2010-01-10](https://brienshamp.com/2010/01/twitter-weekly-updates-for-2010-01-10/) - SF Bay Area Fit Body Boot Camp at Paye's Sports Performance - http://shar.es/aQMW3 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized - [Twitter Weekly Updates for 2010-01-17](https://brienshamp.com/2010/01/twitter-weekly-updates-for-2010-01-17/) - I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp http://youtu.be/nQJtghQVlRw?a # I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp-Bien Shamp & Mike Salemi Week 1 Video http://youtu.be/Y9CfK2a5OLA?a # I uploaded a YouTube video -- Untitled http://youtu.be/RtVW1tLNRZw?a # I uploaded a YouTube video -- SF Bay Area - [Twitter Updates for 2010-01-17](https://brienshamp.com/2010/01/twitter-updates-for-2010-01-17/) - I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp http://youtu.be/nQJtghQVlRw?a # I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp-Bien Shamp & Mike Salemi Week 1 Video http://youtu.be/Y9CfK2a5OLA?a # I uploaded a YouTube video -- Untitled http://youtu.be/RtVW1tLNRZw?a # I uploaded a YouTube video -- SF Bay Area - [Twitter Updates for 2010-01-18](https://brienshamp.com/2010/01/twitter-updates-for-2010-01-18/) - Twitter Updates for 2010-01-17 http://goo.gl/fb/Z9wW # Twitter Weekly Updates for 2010-01-17 http://goo.gl/fb/om6d # Twitter Weekly Updates for 2010-01-17 http://goo.gl/fb/aziv # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a - [Twitter Updates for 2010-01-19](https://brienshamp.com/2010/01/twitter-updates-for-2010-01-19/) - Just saw a video on Animoto called "SF Fit Body Boot Camp Week 1": http://animoto.com/play/qeYxqqTXdxdL1CylkwIfBw # Twitter Updates for 2010-01-18 http://goo.gl/fb/LD6f # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set - [Twitter Updates for 2010-01-20](https://brienshamp.com/2010/01/twitter-updates-for-2010-01-20/) - 21 Day Rapid Fat Loss Program- 2nd Round Open Until January 31st for 19 Committed Participants! - http://shar.es/aBNhm # 21 Day Rapid Fat Loss Program- 2nd Round Open Until January 31st for 19 Committed Participants! http://goo.gl/fb/FtkX # Twitter Updates for 2010-01-19 http://goo.gl/fb/r8Z4 # Twitter Updates for 2010-01-19 http://goo.gl/fb/DRzV # If you have been trying to - [Twitter Updates for 2010-01-21](https://brienshamp.com/2010/01/twitter-updates-for-2010-01-21/) - Twitter Updates for 2010-01-20 http://goo.gl/fb/VUS2 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-01-22](https://brienshamp.com/2010/01/twitter-updates-for-2010-01-22/) - Twitter Updates for 2010-01-21 http://goo.gl/fb/AGu9 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-01-23](https://brienshamp.com/2010/01/twitter-updates-for-2010-01-23/) - Twitter Updates for 2010-01-22 http://goo.gl/fb/RhnW # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Weekly Updates for 2010-01-24](https://brienshamp.com/2010/01/twitter-weekly-updates-for-2010-01-24/) - Twitter Updates for 2010-01-23 http://goo.gl/fb/CcFp # Twitter Updates for 2010-01-22 http://goo.gl/fb/RhnW # Twitter Updates for 2010-01-21 http://goo.gl/fb/AGu9 # Twitter Updates for 2010-01-20 http://goo.gl/fb/VUS2 # 21 Day Rapid Fat Loss Program- 2nd Round Open Until January 31st for 19 Committed Participants! - http://shar.es/aBNhm # 21 Day Rapid Fat Loss Program- 2nd Round Open Until January 31st - [Twitter Updates for 2010-01-24](https://brienshamp.com/2010/01/twitter-updates-for-2010-01-24/) - Twitter Updates for 2010-01-23 http://goo.gl/fb/CcFp # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-01-25](https://brienshamp.com/2010/01/twitter-updates-for-2010-01-25/) - Twitter Weekly Updates for 2010-01-24 http://goo.gl/fb/bZsd # Twitter Updates for 2010-01-24 http://goo.gl/fb/S1Qs # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching - [Twitter Updates for 2010-01-26](https://brienshamp.com/2010/01/twitter-updates-for-2010-01-26/) - Twitter Updates for 2010-01-25 http://goo.gl/fb/NzMM # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-01-27](https://brienshamp.com/2010/01/twitter-updates-for-2010-01-27/) - Twitter Updates for 2010-01-26 http://goo.gl/fb/h9MK # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-01-28](https://brienshamp.com/2010/01/twitter-updates-for-2010-01-28/) - Twitter Updates for 2010-01-27 http://goo.gl/fb/Nq11 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-01-29](https://brienshamp.com/2010/01/twitter-updates-for-2010-01-29/) - Lose fat...have fun! http://icio.us/o1lleb # Registration for the 21 Day Rapid Fat Loss Program Ending Januaury 31st! 10 Spots Left - http://shar.es/aPokt # Registration for 21 Day Rapid Fat Loss Program Ending Januaury 31st! 10 Spots Left http://goo.gl/fb/fmd6 # Twitter Updates for 2010-01-28 http://goo.gl/fb/7uPV # If you have been trying to get healthy and fit - [Twitter Updates for 2010-01-30](https://brienshamp.com/2010/01/twitter-updates-for-2010-01-30/) - Twitter Updates for 2010-01-29 http://goo.gl/fb/IHIT # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Weekly Updates for 2010-01-31](https://brienshamp.com/2010/01/twitter-weekly-updates-for-2010-01-31/) - Twitter Updates for 2010-01-30 http://goo.gl/fb/wn86 # Twitter Updates for 2010-01-29 http://goo.gl/fb/IHIT # Lose fat...have fun! http://icio.us/o1lleb # Registration for the 21 Day Rapid Fat Loss Program Ending Januaury 31st! 10 Spots Left - http://shar.es/aPokt # Registration for 21 Day Rapid Fat Loss Program Ending Januaury 31st! 10 Spots Left http://goo.gl/fb/fmd6 # Twitter Updates for 2010-01-28 - [Twitter Updates for 2010-01-31](https://brienshamp.com/2010/01/twitter-updates-for-2010-01-31/) - Twitter Updates for 2010-01-30 http://goo.gl/fb/wn86 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-02-01](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-01/) - Twitter Updates for 2010-01-31 http://goo.gl/fb/1hD4 # Twitter Weekly Updates for 2010-01-31 http://goo.gl/fb/xr56 # Twitter Weekly Updates for 2010-01-31 http://goo.gl/fb/Yp27 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a - [Twitter Updates for 2010-02-02](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-02/) - Are You Of Struggling... http://bit.ly/af3l9v # Are You Of Struggling? Free Week Trial- SF Bay Area Fit Body Boot Camp http://goo.gl/fb/uOqY # Just made a video on Animoto called "SF Bay Fit Body Boot Camp": http://animoto.com/play/8AY0GEgSJFAv77J0lAdTUg # Twitter Updates for 2010-02-01 http://goo.gl/fb/0yST # If you have been trying to get healthy and fit on your - [Twitter Updates for 2010-02-03](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-03/) - Are You Of Struggling? Free Week Trial- SF Bay Area Fit Body Boot Camp - http://shar.es/aMZJv # Twitter Updates for 2010-02-02 http://goo.gl/fb/ycTI # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. - [Twitter Updates for 2010-02-04](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-04/) - I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Lower Body Workout 02/02/2010 http://youtu.be/IccJdoOJK6w?a # I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Workout 02/03/2010 http://youtu.be/eDjx5WkRqFc?a # SF Bay Area Fit Body Boot Camp Workout 02/03/2010 http://goo.gl/fb/tBoO # SF Bay Area Fit Body Boot Camp Workout - [Twitter Updates for 2010-02-05](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-05/) - I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Upper Body Workout 02/04/2010 http://youtu.be/S_s6NB6uJsM?a # SF Bay Area Fit Body Boot Camp Workout of the Day 02/04/2010 http://goo.gl/fb/UdXs # Twitter Updates for 2010-02-04 http://goo.gl/fb/WdvO # If you have been trying to get healthy and fit on your own and you are - [Twitter Updates for 2010-02-06](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-06/) - Twitter Updates for 2010-02-05 http://goo.gl/fb/dRWq # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Weekly Updates for 2010-02-07](https://brienshamp.com/2010/02/twitter-weekly-updates-for-2010-02-07/) - Twitter Updates for 2010-02-06 http://goo.gl/fb/vIDj # Twitter Updates for 2010-02-05 http://goo.gl/fb/dRWq # I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Upper Body Workout 02/04/2010 http://youtu.be/S_s6NB6uJsM?a # SF Bay Area Fit Body Boot Camp Workout of the Day 02/04/2010 http://goo.gl/fb/UdXs # Twitter Updates for 2010-02-04 http://goo.gl/fb/WdvO # I uploaded a YouTube - [Twitter Updates for 2010-02-07](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-07/) - Twitter Updates for 2010-02-06 http://goo.gl/fb/vIDj # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-02-08](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-08/) - I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Lower Body Workout 02/05/2010 http://youtu.be/7WbDGRR39vg?a # Twitter Weekly Updates for 2010-02-07 http://goo.gl/fb/4kUh # Twitter Updates for 2010-02-07 http://goo.gl/fb/Jm00 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help - [Twitter Updates for 2010-02-09](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-09-2/) - I uploaded a YouTube video -- CSM Baseball 2/2010 http://youtu.be/YeZb1xSg__g?a # Just made a video on Animoto called "CSM Baseball 2/2010": http://animoto.com/s/1VO01OZmLecsGBeoMb1jig # College of San Mateo Baseball In-Season Workout 02/08/2010 http://goo.gl/fb/zQv7 # Twitter Updates for 2010-02-08 http://goo.gl/fb/BrTk # If you have been trying to get healthy and fit on your own and you are - [Twitter Updates for 2010-02-09](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-09/) - I uploaded a YouTube video -- CSM Baseball 2/2010 http://youtu.be/YeZb1xSg__g?a # Just made a video on Animoto called "CSM Baseball 2/2010": http://animoto.com/s/1VO01OZmLecsGBeoMb1jig # College of San Mateo Baseball In-Season Workout 02/08/2010 http://goo.gl/fb/zQv7 # Twitter Updates for 2010-02-08 http://goo.gl/fb/BrTk # If you have been trying to get healthy and fit on your own and you are - [Twitter Updates for 2010-02-10](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-10/) - I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Workout of the Day 02/09/10 http://youtu.be/AcC2cvKHzMA?a # SF Bay Area Fit Body Boot Camp Workout of the Day: 2/8/2010 http://icio.us/wbh3j0 # SF Bay Area Fit Body Boot Camp Workout of the Day 02/08/2010 http://shar.es/aLIec via @sharethis # I uploaded a YouTube video - [Twitter Updates for 2010-02-11](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-11/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 02/10/2010 http://youtu.be/cWIiOmrfIx4?a # SF Bay Area Fit Body Boot Camp Workout of the Day 02/09/2010 http://icio.us/umw4mr # SF Bay Area Fit Body Boot Camp Workout of the Day 02/11/2010 http://goo.gl/fb/0eQT # SF Bay Area Fit Body Boot Camp Workout - [Twitter Updates for 2010-02-12](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-12/) - Twitter Updates for 2010-02-11 http://goo.gl/fb/wD8p # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-02-13](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-13/) - Twitter Updates for 2010-02-12 http://goo.gl/fb/fe7p # Burn the fat and save a life in haiti tomorrow http://icio.us/n3mqyt # Burn the fat and save a life - http://tinyurl.com/yz9lv9w # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready - [Twitter Weekly Updates for 2010-02-14](https://brienshamp.com/2010/02/twitter-weekly-updates-for-2010-02-14/) - Twitter Updates for 2010-02-13 http://goo.gl/fb/Nqdo # Twitter Updates for 2010-02-12 http://goo.gl/fb/fe7p # Burn the fat and save a life in haiti tomorrow http://icio.us/n3mqyt # Burn the fat and save a life - http://tinyurl.com/yz9lv9w # Twitter Updates for 2010-02-11 http://goo.gl/fb/wD8p # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the - [Twitter Updates for 2010-02-14](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-14/) - Twitter Updates for 2010-02-13 http://goo.gl/fb/Nqdo # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-02-15](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-15/) - SF Bay Area Fit Body Boot Camp Workout of the Day 02/12/10 http://goo.gl/fb/WOFq # Here is a great core workout we did on Wednesday. http://icio.us/bi1wdn # SF Bay Area Fit Body Boot Camp Workout of the Day 02/10/20 http://shar.es/m1nDD via @sharethis # SF Bay Area Fit Body Boot Camp Workout of the Day 02/10/20 http://goo.gl/fb/ohBB - [Twitter Updates for 2010-02-16](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-16/) - Twitter Updates for 2010-02-15 http://goo.gl/fb/z7tc # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-02-17](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-17/) - Twitter Updates for 2010-02-16 http://goo.gl/fb/GpCa # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-02-18](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-18/) - SF Bay Area Fit Body Boot Camp Special Retro Workout-Do not try this workout at home! http://icio.us/a0xnyb # SF Bay Area Fit Body Boot Camp Special Retro Workout-Do not try this workout at home! http://shar.es/ma12m via @sharethis # SF Bay Area Fit Body Boot Camp Special Retro Workout-Do not try this workout at home! http://goo.gl/fb/ZNOj - [Twitter Updates for 2010-02-19](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-19/) - Outrageous Protein Dessert Recipe (Easy) http://shar.es/ma61W via @sharethis # Outrageous Protein Dessert Recipe (Easy) http://goo.gl/fb/Itvp # Twitter Updates for 2010-02-18 http://goo.gl/fb/kdPh # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set - [Twitter Updates for 2010-02-20](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-20/) - I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Workout 02/17/2010 http://youtu.be/QoZ9ufledw8?a # I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Workout 02/19/10 http://youtu.be/2-Nex0BUO9w?a # Twitter Updates for 2010-02-19 http://goo.gl/fb/4CFO # If you have been trying to get healthy and fit on your own and you - [Twitter Weekly Updates for 2010-02-21](https://brienshamp.com/2010/02/twitter-weekly-updates-for-2010-02-21/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 02/15/2010 http://youtu.be/mg45AmRaEUk?a # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 02/16/2010 http://youtu.be/3mj1q_Esxo8?a # Twitter Updates for 2010-02-20 http://goo.gl/fb/nyRj # I uploaded a YouTube video -- SF Bay Area Fit Body - [Twitter Updates for 2010-02-21](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-21/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 02/15/2010 http://youtu.be/mg45AmRaEUk?a # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 02/16/2010 http://youtu.be/3mj1q_Esxo8?a # Twitter Updates for 2010-02-20 http://goo.gl/fb/nyRj # If you have been trying to get healthy and fit on - [Twitter Updates for 2010-02-22](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-22-2/) - SF Bay Area Fit Body Boot Camp Workout of the Day 02/19/2010 http://icio.us/dwidem # SF Bay Area Fit Body Boot Camp Workout of the Day 02/19/10 http://shar.es/mm0CA via @sharethis # SF Bay Area Fit Body Boot Camp Workout of the Day 02/18/2010 http://icio.us/gwjxrp # SF Bay Area Fit Body Boot Camp Workout of the Day - [Twitter Updates for 2010-02-22](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-22/) - SF Bay Area Fit Body Boot Camp Workout of the Day 02/19/2010 http://icio.us/dwidem # SF Bay Area Fit Body Boot Camp Workout of the Day 02/19/10 http://shar.es/mm0CA via @sharethis # SF Bay Area Fit Body Boot Camp Workout of the Day 02/18/2010 http://icio.us/gwjxrp # SF Bay Area Fit Body Boot Camp Workout of the Day - [Twitter Updates for 2010-02-23](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-23/) - Get the Competitive Edge-Sports Nutrition Talk with Lee Carroll-FREE http://goo.gl/fb/SgkV # Don't Go On A Diet Again! Change Your Eating Behaviors with Clinical Hypnosis http://goo.gl/fb/TUAo # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 02/22/2010 http://youtu.be/3PihsOo149c?a # SF Bay Area Fit Body Boot Camp Fundraiser for Haiti - [Twitter Updates for 2010-02-24](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-24/) - New Workouts, FREE Sports Nutrition Class Thursday, Hypnotherapy Weight Loss Program, New Baby Promotion http://icio.us/y1umdt # New Workouts, FREE Sports Nutrition Class Thursday, Hypnotherapy Weight Loss Program, New Baby Promotion http://shar.es/mm8H6 via @sharethis # New Workouts, FREE Sports Nutrition Class Thursday, Hypnotherapy Weight Loss Program, New Baby¦ http://goo.gl/fb/fHfC # Twitter Updates for 2010-02-23 http://goo.gl/fb/LEZg # - [Twitter Updates for 2010-02-25](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-25/) - SF Bay Area Fit Body Boot Camp Workout of the Day 02/20/1010 http://goo.gl/fb/7oBw # Twitter Updates for 2010-02-24 http://goo.gl/fb/QD0u # College of San Mateo Baseball In-Season Workout 02/22/2010 http://goo.gl/fb/xpK7 # College of San Mateo Baseball In-Season Workout 02/22/2010 http://shar.es/m0ovv via @sharethis # I uploaded a YouTube video -- College of San Mateo (CSM) Baseball Workout - [Twitter Updates for 2010-02-26](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-26/) - Twitter Updates for 2010-02-25 http://goo.gl/fb/owNW # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-02-27](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-27/) - New Baby Promotion for March with Brien Shamp http://shar.es/m0KiI via @sharethis # New Baby Promotion for March with Brien Shamp http://goo.gl/fb/4nhh # Twitter Updates for 2010-02-26 http://goo.gl/fb/4DxF # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready - [Twitter Weekly Updates for 2010-02-28](https://brienshamp.com/2010/02/twitter-weekly-updates-for-2010-02-28/) - Twitter Updates for 2010-02-27 http://goo.gl/fb/8Wnq # New Baby Promotion for March with Brien Shamp http://shar.es/m0KiI via @sharethis # New Baby Promotion for March with Brien Shamp http://goo.gl/fb/4nhh # Twitter Updates for 2010-02-26 http://goo.gl/fb/4DxF # Twitter Updates for 2010-02-25 http://goo.gl/fb/owNW # SF Bay Area Fit Body Boot Camp Workout of the Day 02/20/1010 http://goo.gl/fb/7oBw # Twitter - [Twitter Updates for 2010-02-28](https://brienshamp.com/2010/02/twitter-updates-for-2010-02-28/) - Twitter Updates for 2010-02-27 http://goo.gl/fb/8Wnq # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-03-01](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-01/) - Twitter Weekly Updates for 2010-02-28 http://goo.gl/fb/tNSZ # Twitter Updates for 2010-02-28 http://goo.gl/fb/hX2f # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching - [Twitter Updates for 2010-03-02](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-02/) - Another Rerason to Drink Raw Milk! http://icio.us/iqouxt # Twitter Updates for 2010-03-01 http://goo.gl/fb/BrpG # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized - [Twitter Updates for 2010-03-03](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-03/) - SF Bay Area Fit Body Boot Camp Workout of the Day 03/2/2010 http://goo.gl/fb/jYvW # Get over mental road blocks http://icio.us/rtvppv # I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Workout 03/02/2010 http://youtu.be/Mnv-84tXDV4?a # Getting Past Mental Roadblocks-Allow Brien Shamp to Help… http://shar.es/m3nC1 # Getting Past Mental Roadblocks-Allow Brien Shamp to - [Twitter Updates for 2010-03-04](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-04-2/) - Here is Monday's Total Body Crazy 8 Workout. Check it out and try it at home. You don't need much equipment. http://icio.us/hjnyfj # SF Bay Area Fit Body Boot Camp Workout of the Day 03/1/2010 http://shar.es/m32Zp # SF Bay Area Fit Body Boot Camp Workout of the Day 03/1/2010 http://goo.gl/fb/233F # I uploaded a YouTube - [Twitter Updates for 2010-03-04](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-04/) - Here is Monday's Total Body Crazy 8 Workout. Check it out and try it at home. You don't need much equipment. http://icio.us/hjnyfj # SF Bay Area Fit Body Boot Camp Workout of the Day 03/1/2010 http://shar.es/m32Zp # SF Bay Area Fit Body Boot Camp Workout of the Day 03/1/2010 http://goo.gl/fb/233F # I uploaded a YouTube - [Twitter Updates for 2010-03-05](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-05/) - I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Workout 03/03/2010 http://youtu.be/NWlQw3WqeMU?a # Twitter Updates for 2010-03-04 http://goo.gl/fb/0qfQ # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. - [Twitter Updates for 2010-03-06](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-06/) - Twitter Updates for 2010-03-05 http://goo.gl/fb/vmgq # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Weekly Updates for 2010-03-07](https://brienshamp.com/2010/03/twitter-weekly-updates-for-2010-03-07/) - Twitter Updates for 2010-03-06 http://goo.gl/fb/VKhu # Twitter Updates for 2010-03-05 http://goo.gl/fb/vmgq # I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Workout 03/03/2010 http://youtu.be/NWlQw3WqeMU?a # Twitter Updates for 2010-03-04 http://goo.gl/fb/0qfQ # Here is Monday's Total Body Crazy 8 Workout. Check it out and try it at home. You don't need much - [Twitter Updates for 2010-03-07](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-07/) - Twitter Updates for 2010-03-06 http://goo.gl/fb/VKhu # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-03-08](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-08/) - Twitter Weekly Updates for 2010-03-07 http://goo.gl/fb/eAXf # Twitter Updates for 2010-03-07 http://goo.gl/fb/XeiP # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching - [Twitter Updates for 2010-03-09](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-09/) - College of San Mateo Baseball In-Season Workout 03/09/10 w/Brien Shamp & Mike Salemi http://goo.gl/fb/Qe2t # SF Bay Area Fit Body Boot Camp Workout of the Day 03/4/2010 w/ Brien Shamp & Mike Salemi http://goo.gl/fb/VzVX # SF Bay Area Fit Body Boot Camp Workout of the Day 03/5/2010 w/ Brien Shamp & Mike Salemi http://goo.gl/fb/ysBr # - [Twitter Updates for 2010-03-10](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-10/) - Twitter Updates for 2010-03-09 http://goo.gl/fb/a6iA # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-03-11](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-11/) - Twitter Updates for 2010-03-10 http://goo.gl/fb/WPXL # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-03-12](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-12/) - New Baby Promotion for March with Brien Shamp http://shar.es/mbOim # Twitter Updates for 2010-03-11 http://goo.gl/fb/hTiE # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our - [Twitter Updates for 2010-03-13](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-13/) - Twitter Updates for 2010-03-12 http://goo.gl/fb/AH8a # Twitter Updates for 2010-03-12 http://goo.gl/fb/2VgP # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program - [Twitter Weekly Updates for 2010-03-14](https://brienshamp.com/2010/03/twitter-weekly-updates-for-2010-03-14/) - This Common Food Ingredient Is As Addictive as Cocaine?: http://bit.ly/bPvJrv via @addthis # Twitter Updates for 2010-03-13 http://goo.gl/fb/yutd # Twitter Updates for 2010-03-12 http://goo.gl/fb/AH8a # Twitter Updates for 2010-03-12 http://goo.gl/fb/2VgP # New Baby Promotion for March with Brien Shamp http://shar.es/mbOim # Twitter Updates for 2010-03-11 http://goo.gl/fb/hTiE # Twitter Updates for 2010-03-10 http://goo.gl/fb/WPXL # Twitter Updates - [Twitter Updates for 2010-03-14](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-14/) - This Common Food Ingredient Is As Addictive as Cocaine?: http://bit.ly/bPvJrv via @addthis # Twitter Updates for 2010-03-13 http://goo.gl/fb/yutd # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy - [Twitter Updates for 2010-03-16](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-16/) - Twitter Updates for 2010-03-15 http://goo.gl/fb/c2ge # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-03-19](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-19/) - Twitter Updates for 2010-03-18 http://goo.gl/fb/Xdsa # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-03-18](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-18/) - I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Workout w/ Personal Trainers Brien Shamp ... http://youtu.be/zCRlAwigCus?a # I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Workout w/ Personal Trainers Brien Shamp ... http://youtu.be/42i5gp9NQrg?a # I uploaded a YouTube video -- SF Bay Area Fit Body - [Twitter Updates for 2010-03-15](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-15/) - Twitter Updates for 2010-03-14 http://goo.gl/fb/GvaM # 3 Weird Foods With Mega Nutritional Power http://goo.gl/fb/eR5U # Twitter Weekly Updates for 2010-03-14 http://goo.gl/fb/hId7 # Twitter Weekly Updates for 2010-03-14 http://goo.gl/fb/L1Ph # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are - [Twitter Updates for 2010-03-17](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-17/) - Twitter Updates for 2010-03-16 http://goo.gl/fb/u6Fb # Twitter Updates for 2010-03-16 http://goo.gl/fb/W12i # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program - [Twitter Updates for 2010-03-20](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-20/) - Twitter Updates for 2010-03-19 http://goo.gl/fb/nzWN # Twitter Updates for 2010-03-19 http://goo.gl/fb/SJ8J # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program - [Twitter Weekly Updates for 2010-03-21](https://brienshamp.com/2010/03/twitter-weekly-updates-for-2010-03-21/) - Twitter Updates for 2010-03-20 http://goo.gl/fb/RmRs # Twitter Updates for 2010-03-19 http://goo.gl/fb/nzWN # Twitter Updates for 2010-03-19 http://goo.gl/fb/SJ8J # Twitter Updates for 2010-03-18 http://goo.gl/fb/Xdsa # I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Workout w/ Personal Trainers Brien Shamp ... http://youtu.be/zCRlAwigCus?a # I uploaded a YouTube video -- SF Bay Area - [Twitter Updates for 2010-03-22](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-22/) - Twitter Updates for 2010-03-21 http://goo.gl/fb/zFed # Twitter Weekly Updates for 2010-03-21 http://goo.gl/fb/BcBj # Twitter Weekly Updates for 2010-03-21 http://goo.gl/fb/sMeF # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a - [Twitter Updates for 2010-03-21](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-21/) - Twitter Updates for 2010-03-20 http://goo.gl/fb/RmRs # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-03-23](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-23-2/) - March 22 is world water day and the beginning of world water week http://shar.es/mfLZt # Twitter Updates for 2010-03-22 http://goo.gl/fb/ocPR # Twitter Updates for 2010-03-22 http://goo.gl/fb/yNnp # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to - [Twitter Updates for 2010-03-23](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-23/) - March 22 is world water day and the beginning of world water week http://shar.es/mfLZt # Twitter Updates for 2010-03-22 http://goo.gl/fb/ocPR # Twitter Updates for 2010-03-22 http://goo.gl/fb/yNnp # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to - [Twitter Updates for 2010-03-25](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-25/) - Check out the sale on protein powders, fish oils, etc. The sale ends Friday. http://icio.us/cjuora # 15% Off ALL Prograde Nutrition Products This Week http://shar.es/mg9mw # 15% Off ALL Prograde Nutrition Products This Week http://goo.gl/fb/LCxh # Thank you! (YouTube http://youtu.be/zdT69yFTvaM?a) # New CSM Baseball Workout http://icio.us/kamwyp # College of San Mateo Baseball In-Season Workout 03/22/10 - [Twitter Updates for 2010-03-24](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-24/) - Twitter Updates for 2010-03-23 http://goo.gl/fb/LYW8 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-03-26](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-26/) - Twitter Updates for 2010-03-25 http://goo.gl/fb/EUDl # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Weekly Updates for 2010-03-28](https://brienshamp.com/2010/03/twitter-weekly-updates-for-2010-03-28/) - Twitter Updates for 2010-03-27 http://goo.gl/fb/q7sV # Twitter Updates for 2010-03-26 http://goo.gl/fb/X3NH # Twitter Updates for 2010-03-25 http://goo.gl/fb/EUDl # Check out the sale on protein powders, fish oils, etc. The sale ends Friday. http://icio.us/cjuora # 15% Off ALL Prograde Nutrition Products This Week http://shar.es/mg9mw # 15% Off ALL Prograde Nutrition Products This Week http://goo.gl/fb/LCxh # Thank - [Twitter Updates for 2010-03-27](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-27/) - Twitter Updates for 2010-03-26 http://goo.gl/fb/X3NH # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-03-28](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-28/) - Twitter Updates for 2010-03-27 http://goo.gl/fb/q7sV # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-03-29](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-29/) - Twitter Updates for 2010-03-28 http://goo.gl/fb/whu6 # Twitter Weekly Updates for 2010-03-28 http://goo.gl/fb/bVPt # Twitter Weekly Updates for 2010-03-28 http://goo.gl/fb/zqMV # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a - [Twitter Updates for 2010-03-31](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-31/) - RT @ptwallusa Personal Trainer San Mateo, California Brien Shamp http://bit.ly/9SyI68 # Twitter Updates for 2010-03-30 http://goo.gl/fb/1wj3b # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for - [Twitter Updates for 2010-03-30](https://brienshamp.com/2010/03/twitter-updates-for-2010-03-30/) - Twitter Updates for 2010-03-29 http://goo.gl/fb/k3N2v # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-04-02](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-02/) - Twitter Updates for 2010-04-01 http://goo.gl/fb/WgXAy # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-04-01](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-01/) - Twitter Updates for 2010-03-31 http://goo.gl/fb/3yCOg # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-04-03](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-03/) - Twitter Updates for 2010-04-02 http://goo.gl/fb/87eld # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Weekly Updates for 2010-04-04](https://brienshamp.com/2010/04/twitter-weekly-updates-for-2010-04-04/) - Twitter Updates for 2010-04-03 http://goo.gl/fb/m2hLn # Twitter Updates for 2010-04-02 http://goo.gl/fb/87eld # Twitter Updates for 2010-04-01 http://goo.gl/fb/WgXAy # Twitter Updates for 2010-03-31 http://goo.gl/fb/3yCOg # RT @ptwallusa Personal Trainer San Mateo, California – Brien Shamp http://bit.ly/9SyI68 # Twitter Updates for 2010-03-30 http://goo.gl/fb/1wj3b # Twitter Updates for 2010-03-29 http://goo.gl/fb/k3N2v # Twitter Updates for 2010-03-28 http://goo.gl/fb/whu6 # Twitter - [Twitter Updates for 2010-04-04](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-04/) - Twitter Updates for 2010-04-03 http://goo.gl/fb/m2hLn # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-04-05](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-05/) - Twitter Updates for 2010-04-04 http://goo.gl/fb/GXncn # Twitter Weekly Updates for 2010-04-04 http://goo.gl/fb/9tuPr # Twitter Weekly Updates for 2010-04-04 http://goo.gl/fb/BxpL1 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a - [Twitter Updates for 2010-04-07](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-07/) - I uploaded a YouTube video -- CSM Baseball Workout of the Day 04/05/2010 http://youtu.be/D4OYCIINZpc?a # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 04/01/2010 http://youtu.be/LGlKo6kKXmk?a # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 04/06/2010 http://youtu.be/ljW2ivCUV-U?a # Twitter Updates - [Twitter Updates for 2010-04-06](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-06/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 04/02/2010 http://youtu.be/Jh4cY6GZyIQ?a # I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Workout of the Day 04/05/2010 http://youtu.be/7Q5w9jPLcAg?a # Twitter Updates for 2010-04-05 http://goo.gl/fb/liSIp # If you have been trying to get healthy and fit - [Twitter Updates for 2010-04-08](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-08/) - I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Workout 04/07/2010 http://youtu.be/hyukjKR6diU?a # Twitter Updates for 2010-04-07 http://goo.gl/fb/pGWMI # Twitter Updates for 2010-04-07 http://goo.gl/fb/NIm1a # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are - [Twitter Updates for 2010-04-10](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-10/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day w/ Trainers Brien Shamp... http://youtu.be/UGr4zW7ipFo?a # Twitter Updates for 2010-04-09 http://goo.gl/fb/7mJBo # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready - [Twitter Updates for 2010-04-09](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-09/) - I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Workout 03/24/2010 http://youtu.be/GxDza3lCGnE?a # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 03/31/2010 http://youtu.be/Xs-QNx1eq-Q?a # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 03/30/2010 http://youtu.be/bmMpkhXUdxc?a # - [Twitter Updates for 2010-04-13](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-13/) - April Updates from Brien¦New Location, Dates & Times for Boot Camp, Spring Cleanse Fat Be¦ http://goo.gl/fb/0s3u4 # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike¦ http://goo.gl/fb/w6ufJ # 20th Annual San Carlos 5k-10k Run May 23rd-Join the SF Bay Area Fit Body Boot Camp Team http://shar.es/msiok - [Twitter Weekly Updates for 2010-04-11](https://brienshamp.com/2010/04/twitter-weekly-updates-for-2010-04-11/) - SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike¦ http://goo.gl/fb/4FhYV # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike¦ http://goo.gl/fb/q1pyR # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien - [Twitter Updates for 2010-04-12](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-12/) - Spring Forward¦New You! The Spring Cleanse Solution http://goo.gl/fb/Fieyy # Totally Random Blog¦Need a Haircut or Color? http://goo.gl/fb/aOFC1 # New SF Bay Area Fit Body Boot Camp Location May 3rd-San Mateo Gymnastics http://goo.gl/fb/Ou9a6 # Twitter Updates for 2010-04-11 http://goo.gl/fb/Muvwq # The Missing Link to Optimal Health. (Do you eat this super-food?) http://shar.es/msvCX # The Missing Link - [Twitter Updates for 2010-04-11](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-11/) - SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike¦ http://goo.gl/fb/4FhYV # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike¦ http://goo.gl/fb/q1pyR # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien - [Twitter Updates for 2010-04-15](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-15/) - SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike… http://goo.gl/fb/hDnL0 # I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Workout 04/14/2010 http://youtu.be/PLV1MBThdX8?a # Twitter Updates for 2010-04-14 http://goo.gl/fb/pGw8b # If you have been trying to get healthy and fit on your - [Twitter Updates for 2010-04-14](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-14/) - Twitter Updates for 2010-04-13 http://goo.gl/fb/B8Iu2 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-04-16](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-16/) - SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike… http://goo.gl/fb/rkxeK # I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Workout 04/15/2010 http://youtu.be/S5AFHubD_Iw?a # Twitter Updates for 2010-04-15 http://goo.gl/fb/cMVND # If you have been trying to get healthy and fit on your - [Twitter Weekly Updates for 2010-04-18](https://brienshamp.com/2010/04/twitter-weekly-updates-for-2010-04-18/) - Twitter Updates for 2010-04-17 http://goo.gl/fb/AZBTG # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike… http://goo.gl/fb/IOv6H # Twitter Updates for 2010-04-16 http://goo.gl/fb/txZgx # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike… http://goo.gl/fb/rkxeK # I uploaded a - [Twitter Updates for 2010-04-17](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-17/) - SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike… http://goo.gl/fb/IOv6H # Twitter Updates for 2010-04-16 http://goo.gl/fb/txZgx # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach - [Twitter Updates for 2010-04-19](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-19/) - I subscribed to charliejames1975's channel on YouTube http://www.youtube.com/user/charliejames1975?feature=autoshare_twitter # Twitter Updates for 2010-04-18 http://goo.gl/fb/ULV4c # Twitter Weekly Updates for 2010-04-18 http://goo.gl/fb/Xyzel # Twitter Weekly Updates for 2010-04-18 http://goo.gl/fb/WBwro # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are - [Twitter Updates for 2010-04-18](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-18/) - Twitter Updates for 2010-04-17 http://goo.gl/fb/AZBTG # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-04-21](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-21/) - SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike¦ http://goo.gl/fb/mHskw # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike¦ http://goo.gl/fb/jk8eG # Twitter Updates for 2010-04-20 http://goo.gl/fb/rP8gQ # If you have been trying to get healthy and - [Twitter Updates for 2010-04-20](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-20/) - Twitter Updates for 2010-04-19 http://goo.gl/fb/OdcNc # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-04-23](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-23/) - I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp w/Trainers Brien Shamp & Mike Salemi Work... http://youtu.be/EumCKCxVk9g?a # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike… http://goo.gl/fb/Xusks # I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp - [Twitter Updates for 2010-04-22](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-22/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 04/21/2010 http://youtu.be/qcipwYWeMZk?a # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day w/ Trainers Brien Shamp... http://youtu.be/fJ3bEgqdZXM?a # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers - [Twitter Updates for 2010-04-24](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-24/) - Twitter Updates for 2010-04-23 http://goo.gl/fb/cUhCd # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Weekly Updates for 2010-04-25](https://brienshamp.com/2010/04/twitter-weekly-updates-for-2010-04-25/) - Twitter Updates for 2010-04-24 http://goo.gl/fb/ckLj8 # Twitter Updates for 2010-04-23 http://goo.gl/fb/cUhCd # I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp w/Trainers Brien Shamp & Mike Salemi Work... http://youtu.be/EumCKCxVk9g?a # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike… http://goo.gl/fb/Xusks # I - [Twitter Updates for 2010-04-25](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-25/) - Twitter Updates for 2010-04-24 http://goo.gl/fb/ckLj8 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-04-27](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-27/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day w/ Trainers Brien Shamp... http://youtu.be/cBdkmC6J4dw?a # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike… http://goo.gl/fb/0ooJL # Twitter Updates for 2010-04-26 http://goo.gl/fb/iVTPC # If you have been trying to get - [Twitter Updates for 2010-04-26](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-26/) - Twitter Updates for 2010-04-25 http://goo.gl/fb/LjWDZ # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day w/ Trainers Brien Shamp... http://youtu.be/KqSFxYjV9IA?a # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike… http://goo.gl/fb/a33kG # Twitter Weekly Updates for 2010-04-25 http://goo.gl/fb/6qnrA # - [Twitter Updates for 2010-04-28](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-28/) - I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Workout w/ Trainers Brien Shamp & Mike Sa... http://youtu.be/i5eeJy2a2Ic?a # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike… http://goo.gl/fb/JopHn # Twitter Updates for 2010-04-27 http://goo.gl/fb/unL1d # If you have been trying to - [Twitter Updates for 2010-04-29](https://brienshamp.com/2010/04/twitter-updates-for-2010-04-29/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 04/28/2010 http://youtu.be/yUU2036hN3M?a # Twitter Updates for 2010-04-28 http://goo.gl/fb/S61k8 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you - [Twitter Updates for 2010-04-30](https://brienshamp.com/2010/05/twitter-updates-for-2010-04-30/) - SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike… http://goo.gl/fb/A17ox # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 04/29/2010 http://youtu.be/NMnnhPlWunE?a # Twitter Updates for 2010-04-29 http://goo.gl/fb/sf7Kd # If you have been trying to get healthy and fit - [Twitter Weekly Updates for 2010-05-02](https://brienshamp.com/2010/05/twitter-weekly-updates-for-2010-05-02/) - I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Updates by Brien Shamp http://youtu.be/1Gqlxk4NZCY?a # Twitter Updates for 2010-05-01 http://goo.gl/fb/pknO4 # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike¦ http://goo.gl/fb/oEQTR # Twitter Updates for 2010-04-30 http://goo.gl/fb/eJnGS # SF Bay Area Fit - [Twitter Updates for 2010-05-02](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-02/) - I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Updates by Brien Shamp http://youtu.be/1Gqlxk4NZCY?a # Twitter Updates for 2010-05-01 http://goo.gl/fb/pknO4 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you - [Twitter Updates for 2010-05-01](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-01/) - SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike¦ http://goo.gl/fb/oEQTR # Twitter Updates for 2010-04-30 http://goo.gl/fb/eJnGS # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach - [Twitter Updates for 2010-05-03](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-03/) - @0neweakThese are designed to be done for endurance so go light. Gene... (YouTube http://youtu.be/ZVVvLxIlOxI?a) # @stevieVantannaWhy do you think it is an injury waiting to happen. Fo... (YouTube http://youtu.be/ZVVvLxIlOxI?a) # Twitter Weekly Updates for 2010-05-02 http://goo.gl/fb/TsG7R # Twitter Updates for 2010-05-02 http://goo.gl/fb/UoDwX # If you have been trying to get healthy and fit on your - [Twitter Updates for 2010-05-05](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-05/) - I uploaded a YouTube video -- CSM Baseball Workout with Personal Trainers Brien Shamp & Mike Salemi 5... http://youtu.be/HgwGJXFDW3k?a # College of San Mateo Baseball Post-Season Workout 05/3/10 w/Trainers Brien Shamp & Mike Salemi http://goo.gl/fb/pXanw # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike¦ http://goo.gl/fb/dsSao - [Twitter Updates for 2010-05-04](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-04/) - Twitter Updates for 2010-05-03 http://goo.gl/fb/IPhqH # Twitter Updates for 2010-05-03 http://goo.gl/fb/I5MFo # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program - [Twitter Updates for 2010-05-06](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-06/) - Twitter Updates for 2010-05-05 http://goo.gl/fb/v4Qrv # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Coach Brien Shamp's Be Better Thursday Core~Cardio Workout 11/17/21](https://brienshamp.com/2021/11/11-17-21-2/) - Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts WOD: Perform the following 8 Exercises as a Group in a Circuit for 40s each with 10s Rest for 4 Rounds.*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after each Completing - [Twitter Updates for 2010-05-08](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-08/) - Twitter Updates for 2010-05-07 http://goo.gl/fb/vA1PL # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-05-07](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-07/) - Twitter Updates for 2010-05-06 http://goo.gl/fb/t66Au # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Weekly Updates for 2010-05-09](https://brienshamp.com/2010/05/twitter-weekly-updates-for-2010-05-09/) - Good stuff. Thank you for the info.Brien (YouTube http://youtu.be/PRK-iqSyQOs?a) # That is a good question..The artist is Ming + FS and Northern League. Soundtr... (YouTube http://youtu.be/YeZb1xSg__g?a) # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike… http://goo.gl/fb/N372N # SF Bay Area Fit Body Boot Camp Workout - [Twitter Updates for 2010-05-08](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-08-2/) - Twitter Updates for 2010-05-07 http://goo.gl/fb/vA1PL # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-05-09](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-09/) - Good stuff. Thank you for the info.Brien (YouTube http://youtu.be/PRK-iqSyQOs?a) # That is a good question..The artist is Ming + FS and Northern League. Soundtr... (YouTube http://youtu.be/YeZb1xSg__g?a) # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike… http://goo.gl/fb/N372N # SF Bay Area Fit Body Boot Camp Workout - [Twitter Updates for 2010-05-10](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-10/) - Green Magazine http://goo.gl/fb/shLKi # Twitter Updates for 2010-05-09 http://goo.gl/fb/J8swk # Twitter Weekly Updates for 2010-05-09 http://goo.gl/fb/CT6NT # Twitter Weekly Updates for 2010-05-09 http://goo.gl/fb/6OGhR # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to - [Twitter Updates for 2010-05-12](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-12-2/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 05/11/2010 http://youtu.be/FdyGtIS1QHc?a # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 05/10/2010 http://youtu.be/rSXANJ4Rsco?a # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & - [Twitter Updates for 2010-05-11](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-11/) - Twitter Updates for 2010-05-10 http://goo.gl/fb/3ibsf # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-05-13](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-13/) - SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike… http://goo.gl/fb/aADoi # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 05/12/2010 http://youtu.be/Ponqzzd2g40?a # Twitter Updates for 2010-05-12 http://goo.gl/fb/fvWfz # If you have been trying to get healthy and fit - [Twitter Updates for 2010-05-12](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-12/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 05/11/2010 http://youtu.be/FdyGtIS1QHc?a # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 05/10/2010 http://youtu.be/rSXANJ4Rsco?a # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & - [Twitter Updates for 2010-05-14](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-14/) - Twitter Updates for 2010-05-13 http://goo.gl/fb/oh0Cf # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-05-15](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-15-2/) - Simple One Minute Breath Meditation for Wellness & Energy http://goo.gl/fb/j0gwe # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day w/Traine... http://youtu.be/PFa1R1uvz54?a # Thanks for the information. We all need to relax. A focus on slowing the bre... (YouTube http://youtu.be/BmAZb_ShnQk?a) # Twitter Updates for 2010-05-14 http://goo.gl/fb/adCfb # If - [Twitter Updates for 2010-05-15](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-15/) - Simple One Minute Breath Meditation for Wellness & Energy http://goo.gl/fb/j0gwe # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day w/Traine... http://youtu.be/PFa1R1uvz54?a # Thanks for the information. We all need to relax. A focus on slowing the bre... (YouTube http://youtu.be/BmAZb_ShnQk?a) # Twitter Updates for 2010-05-14 http://goo.gl/fb/adCfb # If - [Twitter Weekly Updates for 2010-05-16](https://brienshamp.com/2010/05/twitter-weekly-updates-for-2010-05-16/) - Twitter Updates for 2010-05-15 http://goo.gl/fb/ERwgF # Twitter Updates for 2010-05-15 http://goo.gl/fb/Alpv1 # Simple One Minute Breath Meditation for Wellness & Energy http://goo.gl/fb/j0gwe # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day w/Traine... http://youtu.be/PFa1R1uvz54?a # Thanks for the information. We all need to relax. A focus on slowing - [Twitter Updates for 2010-05-16](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-16/) - Twitter Updates for 2010-05-15 http://goo.gl/fb/ERwgF # Twitter Updates for 2010-05-15 http://goo.gl/fb/Alpv1 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program - [Twitter Updates for 2010-05-17](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-17/) - Twitter Updates for 2010-05-16 http://goo.gl/fb/SeDgP # Twitter Weekly Updates for 2010-05-16 http://goo.gl/fb/R9qyr # Twitter Weekly Updates for 2010-05-16 http://goo.gl/fb/Q3ecm # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a - [Twitter Updates for 2010-05-19](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-19/) - Twitter Updates for 2010-05-18 http://goo.gl/fb/4PPDS # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day w/ Train... http://youtu.be/76GQiTV7Ht8?a # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach - [Twitter Updates for 2010-05-18](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-18/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day w/Traine... http://youtu.be/jqc_By7Smr4?a # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike… http://goo.gl/fb/qha4z # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp - [Twitter Updates for 2010-05-20](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-20/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day w/ Train... http://youtu.be/iGzYwLPv0Fk?a # Twitter Updates for 2010-05-19 http://goo.gl/fb/4aftu # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach - [Twitter Updates for 2010-05-21](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-21/) - I uploaded a YouTube video -- CSM Baseball 2010 Final Four Workout with Personal Traine... http://youtu.be/PI86iixKfDw?a # College of San Mateo Baseball Final Four Workout with Personal Trainer & Strength Coach Brien… http://goo.gl/fb/WveCm # Just made a video on Animoto called "CSM Baseball 2010 Final Four Workout ": http://animoto.com/s/ulgbREHCwLb11mOkRpLk5w # Twitter Updates for 2010-05-20 http://goo.gl/fb/GXODP - [Twitter Updates for 2010-05-22](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-22/) - Twitter Updates for 2010-05-21 http://goo.gl/fb/43qge # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Weekly Updates for 2010-05-23](https://brienshamp.com/2010/05/twitter-weekly-updates-for-2010-05-23/) - College of San Mateo Bulldogs winning 3rd Game of the Final Four 11-4 (@homefieldsports live at http://ustre.am/dTeY ) # Twitter Updates for 2010-05-22 http://goo.gl/fb/Wr7Us # Twitter Updates for 2010-05-21 http://goo.gl/fb/43qge # I uploaded a YouTube video -- CSM Baseball 2010 Final Four Workout with Personal Traine... http://youtu.be/PI86iixKfDw?a # College of San Mateo Baseball Final Four - [Twitter Updates for 2010-05-23](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-23/) - College of San Mateo Bulldogs winning 3rd Game of the Final Four 11-4 (@homefieldsports live at http://ustre.am/dTeY ) # Twitter Updates for 2010-05-22 http://goo.gl/fb/Wr7Us # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you - [Twitter Updates for 2010-05-24](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-24/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day w/ Train... http://youtu.be/sVk7CbsWpwE?a # I uploaded a YouTube video -- Post Workout/Post Cleanse with Big Ed B. at Hobbies http://youtu.be/eJXEXiR3vhI?a # Twitter Weekly Updates for 2010-05-23 http://goo.gl/fb/82ok1 # Twitter Updates for 2010-05-23 http://goo.gl/fb/qQNsK # If you have been trying - [Twitter Updates for 2010-05-25](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-25/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 05/24/2010 http://youtu.be/pRY_Jsx1E9E?a # Twitter Updates for 2010-05-24 http://goo.gl/fb/rjcKj # Twitter Updates for 2010-05-24 http://goo.gl/fb/9YVrM # Twitter Updates for 2010-05-24 http://goo.gl/fb/Dlxge # If you have been trying to get healthy and fit on your own and you are now ready - [Twitter Updates for 2010-05-26](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-26/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 05/25/2010 http://youtu.be/-20u_t9zYwA?a # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike… http://goo.gl/fb/6hMNk # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp - [Twitter Updates for 2010-05-27](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-27/) - Twitter Updates for 2010-05-26 http://goo.gl/fb/hyhOr # Twitter Updates for 2010-05-26 http://goo.gl/fb/FbC94 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program - [Twitter Updates for 2010-05-28](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-28/) - Twitter Updates for 2010-05-27 http://goo.gl/fb/lcwIs # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-05-29](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-29/) - Twitter Updates for 2010-05-28 http://goo.gl/fb/CJyIs # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Weekly Updates for 2010-05-30](https://brienshamp.com/2010/05/twitter-weekly-updates-for-2010-05-30/) - Twitter Updates for 2010-05-29 http://goo.gl/fb/n77ep # Twitter Updates for 2010-05-28 http://goo.gl/fb/CJyIs # Twitter Updates for 2010-05-27 http://goo.gl/fb/lcwIs # Twitter Updates for 2010-05-26 http://goo.gl/fb/hyhOr # Twitter Updates for 2010-05-26 http://goo.gl/fb/FbC94 # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 05/25/2010 http://youtu.be/-20u_t9zYwA?a # SF Bay Area Fit Body Boot - [Twitter Updates for 2010-05-30](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-30/) - Twitter Updates for 2010-05-29 http://goo.gl/fb/n77ep # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-05-31](https://brienshamp.com/2010/05/twitter-updates-for-2010-05-31/) - Twitter Weekly Updates for 2010-05-30 http://goo.gl/fb/y4fhb # Twitter Updates for 2010-05-30 http://goo.gl/fb/xHDJ6 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching - [Twitter Updates for 2010-06-01](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-01/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 05/28/2010 http://youtu.be/cXGxa3j9yCc?a # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 05/26/2010 http://youtu.be/tzJ_aBpHuU8?a # Twitter Updates for 2010-05-31 http://goo.gl/fb/WB95k # If you have been trying to get healthy and fit on - [Twitter Updates for 2010-06-02](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-02/) - Twitter Updates for 2010-06-01 http://goo.gl/fb/9nLbK # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-06-03](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-03/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day w/ Train... http://youtu.be/c9xZXKjAIwU?a # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 06/02/2010 http://youtu.be/nEil0fGJvVQ?a # Twitter Updates for 2010-06-02 http://goo.gl/fb/Cf9RK # If you have been trying to get healthy and fit - [Twitter Updates for 2010-06-04](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-04/) - SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike¦ http://goo.gl/fb/TwQG1 # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike¦ http://goo.gl/fb/7GRY4 # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien - [Twitter Updates for 2010-06-05](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-05/) - Twitter Updates for 2010-06-04 http://goo.gl/fb/X1xOs # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Weekly Updates for 2010-06-06](https://brienshamp.com/2010/06/twitter-weekly-updates-for-2010-06-06/) - you are funny! (YouTube http://youtu.be/zdT69yFTvaM?a) # Twitter Updates for 2010-06-05 http://goo.gl/fb/amr2f # Protected: FREE EBOOK: The 10 Essential Thrower's Exercises For Baseball Performance¦ http://goo.gl/fb/RsIfF # Any baseball players out there.parents of baseball players? Check out a kick ass summer program at College of San Mateo:http://shar.es/mwoWH # I uploaded a YouTube video -- SFBay Area Fit - [Twitter Updates for 2010-06-06](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-06/) - you are funny! (YouTube http://youtu.be/zdT69yFTvaM?a) # Twitter Updates for 2010-06-05 http://goo.gl/fb/amr2f # Protected: FREE EBOOK: The 10 Essential Thrower's Exercises For Baseball Performance¦ http://goo.gl/fb/RsIfF # Any baseball players out there.parents of baseball players? Check out a kick ass summer program at College of San Mateo:http://shar.es/mwoWH # I uploaded a YouTube video -- SFBay Area Fit - [Twitter Updates for 2010-06-07](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-07/) - Protected: Safeway Green Magazine OFFER: Who Else Wants To Look Better in a Bathing Suit? http://goo.gl/fb/FoC3Z # Twitter Updates for 2010-06-06 http://goo.gl/fb/SWode # Twitter Weekly Updates for 2010-06-06 http://goo.gl/fb/XwuX8 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we - [Twitter Updates for 2010-06-08](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-08/) - Twitter Updates for 2010-06-07 http://goo.gl/fb/rHXhp # Twitter Updates for 2010-06-07 http://goo.gl/fb/jkoEa # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program - [Twitter Updates for 2010-06-09](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-09/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 06/07/2010 http://youtu.be/Y7aSoBpSzdc?a # Twitter Updates for 2010-06-08 http://goo.gl/fb/GbYov # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you - [Twitter Updates for 2010-06-10](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-10/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 06/08/2010 http://youtu.be/_iTHHpBn29M?a # Twitter Updates for 2010-06-09 http://goo.gl/fb/2NTQ8 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you - [Twitter Updates for 2010-06-11](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-11/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day w/Traine... http://youtu.be/IjrFfXwpcTg?a # Twitter Updates for 2010-06-10 http://goo.gl/fb/i5Aba # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you - [Twitter Updates for 2010-06-12](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-12/) - Twitter Updates for 2010-06-11 http://goo.gl/fb/jKaKz # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Weekly Updates for 2010-06-13](https://brienshamp.com/2010/06/twitter-weekly-updates-for-2010-06-13/) - Twitter Updates for 2010-06-12 http://goo.gl/fb/SQXC6 # Twitter Updates for 2010-06-11 http://goo.gl/fb/jKaKz # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day w/Traine... http://youtu.be/IjrFfXwpcTg?a # Twitter Updates for 2010-06-10 http://goo.gl/fb/i5Aba # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 06/08/2010 http://youtu.be/_iTHHpBn29M?a - [Twitter Updates for 2010-06-13](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-13/) - Twitter Updates for 2010-06-12 http://goo.gl/fb/SQXC6 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-06-14](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-14/) - Dreams Come True To Those Who Commit! Have You Heard of Daniel Nava? http://goo.gl/fb/ATTUJ # Twitter Weekly Updates for 2010-06-13 http://goo.gl/fb/J5o4T # Twitter Updates for 2010-06-13 http://goo.gl/fb/4PY5m # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready - [Twitter Updates for 2010-06-15](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-15/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 06/14/2010 http://youtu.be/9HXkuJbh98g?a # Twitter Updates for 2010-06-14 http://goo.gl/fb/WPio6 # Twitter Updates for 2010-06-14 http://goo.gl/fb/5LUVE # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, - [Twitter Updates for 2010-06-16](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-16/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day w/Traine... http://youtu.be/-ltoiVsnzcY?a # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 06/15/2010 http://youtu.be/fchKihL0vzk?a # Twitter Updates for 2010-06-15 http://goo.gl/fb/IM10x # If you have been trying to get healthy and fit on - [Twitter Updates for 2010-06-17](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-17/) - Twitter Updates for 2010-06-16 http://goo.gl/fb/SmJVQ # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-06-18](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-18/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day -TABATA 06/ http://youtu.be/1qG6l-VqT1A?a # Pre & Post-Workout Nutrition Research and BIG Savings http://goo.gl/fb/O4sFw # Flat Belly Fruits and Veggies http://goo.gl/fb/fXeIb # Twitter Updates for 2010-06-17 http://goo.gl/fb/DKOEo # Twitter Updates for 2010-06-17 http://goo.gl/fb/oePwH # If you have been trying to - [Twitter Updates for 2010-06-19](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-19/) - Twitter Updates for 2010-06-18 http://goo.gl/fb/wx1sW # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Weekly Updates for 2010-06-20](https://brienshamp.com/2010/06/twitter-weekly-updates-for-2010-06-20/) - Twitter Updates for 2010-06-19 http://goo.gl/fb/klbRR # Twitter Updates for 2010-06-19 http://goo.gl/fb/uV23D # Twitter Updates for 2010-06-18 http://goo.gl/fb/wx1sW # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day -TABATA 06/ http://youtu.be/1qG6l-VqT1A?a # Pre & Post-Workout Nutrition Research and BIG Savings http://goo.gl/fb/O4sFw # Flat Belly Fruits and Veggies http://goo.gl/fb/fXeIb # - [Twitter Updates for 2010-06-20](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-20/) - Twitter Updates for 2010-06-19 http://goo.gl/fb/klbRR # Twitter Updates for 2010-06-19 http://goo.gl/fb/uV23D # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program - [Twitter Updates for 2010-06-21](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-21/) - Twitter Weekly Updates for 2010-06-20 http://goo.gl/fb/tN5Dp # Twitter Updates for 2010-06-20 http://goo.gl/fb/aFp9q # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching - [Twitter Updates for 2010-06-22](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-22/) - http://bit.ly/7HbVW # Added myself to http://www.ptwall.com a Personal Trainer directory under: #Fitness # Twitter Updates for 2010-06-21 http://goo.gl/fb/qKbK4 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy - [Twitter Updates for 2010-06-23](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-23/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Core-Cardio w/Trainers Brie... http://youtu.be/V061qhZraPM?a # Twitter Updates for 2010-06-22 http://goo.gl/fb/1lGd6 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. - [Twitter Updates for 2010-06-24](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-24/) - Twitter Updates for 2010-06-23 http://goo.gl/fb/XecXd # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-06-25](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-25/) - Twitter Updates for 2010-06-24 http://goo.gl/fb/Hy47M # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-06-26](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-26/) - Twitter Updates for 2010-06-25 http://goo.gl/fb/0RgTx # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Weekly Updates for 2010-06-27](https://brienshamp.com/2010/06/twitter-weekly-updates-for-2010-06-27/) - Twitter Updates for 2010-06-26 http://goo.gl/fb/VPnEC # Do You have a TRX? Love This Exercise Device¦ http://goo.gl/fb/Caps0 # Twitter Updates for 2010-06-25 http://goo.gl/fb/0RgTx # Twitter Updates for 2010-06-24 http://goo.gl/fb/Hy47M # Twitter Updates for 2010-06-23 http://goo.gl/fb/XecXd # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Core-Cardio w/Trainers Brie... http://youtu.be/V061qhZraPM?a # Twitter Updates for - [Twitter Updates for 2010-06-27](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-27/) - Twitter Updates for 2010-06-26 http://goo.gl/fb/VPnEC # Do You have a TRX? Love This Exercise Device¦ http://goo.gl/fb/Caps0 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for - [Twitter Updates for 2010-06-28](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-28/) - Twitter Weekly Updates for 2010-06-27 http://goo.gl/fb/L5EBW # Twitter Updates for 2010-06-27 http://goo.gl/fb/qI75p # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike¦ http://goo.gl/fb/FzTXs # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike¦ http://goo.gl/fb/eyUNr # SF Bay - [Twitter Updates for 2010-06-29](https://brienshamp.com/2010/06/twitter-updates-for-2010-06-29/) - I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp 06/25/2010 ??Fat Loss Cha... http://youtu.be/2Q3ObWW7Ga8?a # I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp 06/23/2010 ??Tabata Fat L... http://youtu.be/dYu0oOTGUEw?a # I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp 06/28/2010 ??Fat Loss Wo... - [Twitter Updates for 2010-06-30](https://brienshamp.com/2010/07/twitter-updates-for-2010-06-30/) - SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike¦ http://goo.gl/fb/1zxM7 # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike¦ http://goo.gl/fb/jVXch # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien - [Twitter Updates for 2010-07-01](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-01/) - Twitter Updates for 2010-06-30 http://goo.gl/fb/7Ngio # Roasted Red Pepper Chicken and Avocado Salad http://goo.gl/fb/SICzC # SF Bay Area Fit Body Boot Camp Core-Cardio Workout of the Day w/ Personal Trainers Brien¦ http://goo.gl/fb/EkCVS # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike¦ http://goo.gl/fb/cbwjq # If you - [Twitter Updates for 2010-07-02](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-02/) - Twitter Updates for 2010-07-01 http://goo.gl/fb/1fTXm # I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp 6/30/10:Tabata Fat Loss Wo... http://youtu.be/_ImU6WLUhcw?a # Fire-Roasted Chile Omelet http://goo.gl/fb/mYUdp # The Top 5 Ways You Eat Too Much http://goo.gl/fb/LbwHT # If you have been trying to get healthy and fit on your own and you - [Twitter Updates for 2010-07-03](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-03/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 07/02/2010 http://youtu.be/KxoWz2ZQW7s?a # Twitter Updates for 2010-07-02 http://goo.gl/fb/Y5b49 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you - [Twitter Weekly Updates for 2010-07-04](https://brienshamp.com/2010/07/twitter-weekly-updates-for-2010-07-04/) - Twitter Updates for 2010-07-03 http://goo.gl/fb/I8eyy # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 07/02/2010 http://youtu.be/KxoWz2ZQW7s?a # Twitter Updates for 2010-07-02 http://goo.gl/fb/Y5b49 # Twitter Updates for 2010-07-01 http://goo.gl/fb/1fTXm # I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp 6/30/10:Tabata Fat Loss Wo... http://youtu.be/_ImU6WLUhcw?a - [Twitter Updates for 2010-07-09](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-09/) - Weight Management http://goo.gl/fb/64Ezz # Twitter Updates for 2010-07-08 http://goo.gl/fb/rDYxo # Twitter Updates for 2010-07-07 http://goo.gl/fb/7sBsM # Twitter Updates for 2010-07-07 http://goo.gl/fb/sOpJy # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set - [Twitter Updates for 2010-07-10](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-10/) - I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp 7/8/10 Fat Loss Challenge ... http://youtu.be/fTtbX4tSoq8?a # Twitter Updates for 2010-07-09 http://goo.gl/fb/Br5xt # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike¦ http://goo.gl/fb/bGp2F # SF Bay Area Fit Body Boot Camp Core-Cardio Workout - [Twitter Weekly Updates for 2010-07-11](https://brienshamp.com/2010/07/twitter-weekly-updates-for-2010-07-11/) - Twitter Updates for 2010-07-10 http://goo.gl/fb/Jbe9w # I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp 7/8/10 Fat Loss Challenge ... http://youtu.be/fTtbX4tSoq8?a # Twitter Updates for 2010-07-09 http://goo.gl/fb/Br5xt # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike¦ http://goo.gl/fb/bGp2F # SF Bay Area - [Twitter Updates for 2010-07-11](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-11/) - Twitter Updates for 2010-07-10 http://goo.gl/fb/Jbe9w # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-07-12](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-12/) - Twitter Weekly Updates for 2010-07-11 http://goo.gl/fb/D433J # Twitter Updates for 2010-07-11 http://goo.gl/fb/4eDxS # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike'¦ http://goo.gl/fb/LL2Xj # If you have been trying to get healthy and fit on your own and you are now ready to allow us to - [Twitter Updates for 2010-07-13](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-13/) - Twitter Updates for 2010-07-12 http://goo.gl/fb/3nb6K # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-07-14](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-14/) - Twitter Updates for 2010-07-13 http://goo.gl/fb/Kf9RB # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-07-15](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-15/) - Twitter Updates for 2010-07-14 http://goo.gl/fb/rqS6G # SF Bay Area Fit Body Boot Camp Core-Cardio Workout of the Day w/ Personal Trainers Brien'¦ http://goo.gl/fb/EWdq2 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to - [Twitter Updates for 2010-07-16](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-16/) - Twitter Updates for 2010-07-15 http://goo.gl/fb/YYv7A # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-07-17](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-17/) - Twitter Updates for 2010-07-16 http://goo.gl/fb/s8qUJ # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Linkedin Recommendation: Cathy Wright](https://brienshamp.com/2021/11/linkedin-recommendation-cathy-wright/) - "I met Brien in 2018 - life changing! Brien encouraged me, pushed me, supported and continues to do so three years later. He helped me reframe my thinking about myself, both physically and emotionally. I am 50 and the best shape of my life - but beyond their physical support. Brien has helped me identify - [Linkedin Recommendation: Nancy Palmer](https://brienshamp.com/2021/11/linkedin-recommendation-nancy-palmer/) - My name is Nancy and I am a Relator and 76 year old. I workout with Brian because: 1. He always think about how I am, how I feel and what parts of my body need work 2. He changes up the workouts so they never getting boring. 3. He makes workouts fun but challenging. - [Linkedin Recommendation: Miriam Lima](https://brienshamp.com/2021/11/miriamlima/) - "My name is Miriam Lima and I am a psychotherapist in the Bay Area. I have been working out with Brien Shamp for almost a decade and he has been helping me to say fit and healthy for all these years. Brien is charismatic and enthusiastic coach. With a holistic approach, he can help you - [Linkedin Recommendation: Chryssa Cooke Sanders](https://brienshamp.com/2021/11/linkedin-recommendation-chryssa-cooke-sanders-2/) - "I cannot recommend Brien enough... first of all, when everyone else was gaining the COVID-19 (lbs!) ILOST 40lbs! That alone is enough! I've been a client of Brien for fitness for years and enjoyed his classes. When I returned home from Landon during COVID and needed some grounding, I found Brien's online workouts and it - [BOOM! Check out Leigh's 12 Week Transformation...](https://brienshamp.com/2020/10/leigh/) - BOOM! Leigh killed it!? In 12 Weeks Leigh lost 27.4 lbs, 6.7% body fat, and 3 dress sizes. Leigh says the key to her success is preparation and consistency. Check out the video interview we did below. The photos didn't show but you can see them above :) Many people are successful regardless of any - [Linkedin Recommendation: Travis Groft](https://brienshamp.com/2021/11/linkedin-recommendation-travis-groft/) - "Brien was not only an excellent motivator and coach to his clients he was a personal mentor and health educator. One who I'm very greatful to have learned from and worked along side of! He not only coached me how to successfully transform my life! Which ever way you find your way into Brien's sphere, - [Facebook Recommendation: Hiba M Zananiri](https://brienshamp.com/2021/11/facebook-recommendation-hiba-m-zananiri/) - "Hi there! I wanted to share my testimony in reference to my experience with Brien Shamp Boot Campus! My name is Hiba. I'm 32? 33! lol time flies. I'm a retired makeup artist who is looking for a new career. In the meantime I'm getting healthy physically, mentally and spiritually. Brien is the real deal! - [Linkedin Recommendation: Cathy Wright](https://brienshamp.com/2021/11/linkedin-recommendation-cathy-wright-2/) - I met Brien in 2018 - life changing! Brien encouraged me, pushed me, supported me and continues to do so three years later. He helped me reframe my thinking about myself, both physically and emotionally. I am 50 and in the best shape of my life - but beyond they physical support, Brien has helped - [Linkedin Recommendation: Angela Silva](https://brienshamp.com/2021/11/linkedin-recommendation-angela-silva/) - Brien is not only very passionate about helping men and women of all ages meet their health and fitness goals but he is a leader in the industry. His dedication is second to none. If you have been trying to get healthy and fit on your own and you are now ready to allow us to help - [Twitter Weekly Updates for 2010-07-18](https://brienshamp.com/2010/07/twitter-weekly-updates-for-2010-07-18/) - Twitter Updates for 2010-07-17 http://goo.gl/fb/a5Yt1 # Twitter Updates for 2010-07-16 http://goo.gl/fb/s8qUJ # Twitter Updates for 2010-07-15 http://goo.gl/fb/YYv7A # Twitter Updates for 2010-07-14 http://goo.gl/fb/rqS6G # SF Bay Area Fit Body Boot Camp Core-Cardio Workout of the Day w/ Personal Trainers Brien'¦ http://goo.gl/fb/EWdq2 # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal - [Twitter Updates for 2010-07-18](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-18/) - Twitter Updates for 2010-07-17 http://goo.gl/fb/a5Yt1 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-07-19](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-19/) - SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike… http://goo.gl/fb/Gs356 # Twitter Weekly Updates for 2010-07-18 http://goo.gl/fb/Kz7Qr # Twitter Updates for 2010-07-18 http://goo.gl/fb/TSoRM # If you have been trying to get healthy and fit on your own and you are now ready to allow us to - [Twitter Updates for 2010-07-20](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-20/) - Twitter Updates for 2010-07-19 http://goo.gl/fb/udlPJ # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike'¦ http://goo.gl/fb/2J1TT # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach - [Twitter Updates for 2010-07-21](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-21/) - Twitter Updates for 2010-07-20 http://goo.gl/fb/LT5aR # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-07-22](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-22/) - Twitter Updates for 2010-07-21 http://goo.gl/fb/7vJ9W # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike'¦ http://goo.gl/fb/tiMgO # SF Bay Area Fit Body Boot Camp Core-Cardio Workout of the Day w/ Personal Trainers Brien'¦ http://goo.gl/fb/VGB0m # SF Bay Area Fit Body Boot Camp Total Body Fat Loss - [Twitter Updates for 2010-07-23](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-23/) - Twitter Updates for 2010-07-22 http://goo.gl/fb/eqy11 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-07-24](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-24/) - Twitter Updates for 2010-07-23 http://goo.gl/fb/yRGYj # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Weekly Updates for 2010-07-25](https://brienshamp.com/2010/07/twitter-weekly-updates-for-2010-07-25/) - Twitter Updates for 2010-07-24 http://goo.gl/fb/LU8kC # Twitter Updates for 2010-07-23 http://goo.gl/fb/yRGYj # Twitter Updates for 2010-07-22 http://goo.gl/fb/eqy11 # Twitter Updates for 2010-07-21 http://goo.gl/fb/7vJ9W # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike'¦ http://goo.gl/fb/tiMgO # SF Bay Area Fit Body Boot Camp Core-Cardio Workout of the - [Twitter Updates for 2010-07-25](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-25/) - Twitter Updates for 2010-07-24 http://goo.gl/fb/LU8kC # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-07-26](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-26/) - Twitter Weekly Updates for 2010-07-25 http://goo.gl/fb/jvbGQ # Twitter Updates for 2010-07-25 http://goo.gl/fb/uXXti # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching - [Twitter Updates for 2010-07-27](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-27/) - I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp 7/12/10: ??Fat Loss Workou... http://youtu.be/6OqQE_rDOGo?a # I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp 7/16/10: ??Fat Loss Challe... http://youtu.be/t2FIM8TKN8w?a # I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp 7/13/10: Core-Cardio Worko... http://youtu.be/eoAUn8oeTk8?a - [Twitter Updates for 2010-07-28](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-28/) - Twitter Updates for 2010-07-27 http://goo.gl/fb/UHI9b # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-07-29](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-29/) - I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp 7/19/10 Fat Loss Workout w... http://youtu.be/XVy5tLBRDXA?a # I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Core-Cardio Workout: 7/20... http://youtu.be/rZ4AJ5AYKgs?a # Twitter Updates for 2010-07-28 http://goo.gl/fb/yZbEc # If you have been trying to get healthy and fit on - [Twitter Updates for 2010-07-30](https://brienshamp.com/2010/07/twitter-updates-for-2010-07-30/) - Twitter Updates for 2010-07-29 http://goo.gl/fb/QWvFE # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainers Brien Shamp & Mike¦ http://goo.gl/fb/Xgrzm # SF Bay Area Fit Body Boot Camp Core-Cardio Workout of the Day w/ Personal Trainers Brien¦ http://goo.gl/fb/F9JML # I uploaded a YouTube video -- SF Bay Area Fit Body - [Twitter Updates for 2010-07-31](https://brienshamp.com/2010/08/twitter-updates-for-2010-07-31/) - Twitter Updates for 2010-07-30 http://goo.gl/fb/MYGp5 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Weekly Updates for 2010-08-01](https://brienshamp.com/2010/08/twitter-weekly-updates-for-2010-08-01/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 07/30/201 http://youtu.be/7P5PImIdeqQ?a # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 7/28/10 ... http://youtu.be/_i23sO2VNxc?a # Twitter Updates for 2010-07-31 http://goo.gl/fb/ehO30 # Twitter Updates for 2010-07-30 http://goo.gl/fb/MYGp5 # Twitter Updates for 2010-07-29 - [Twitter Updates for 2010-08-01](https://brienshamp.com/2010/08/twitter-updates-for-2010-08-01/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 07/30/201 http://youtu.be/7P5PImIdeqQ?a # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 7/28/10 ... http://youtu.be/_i23sO2VNxc?a # Twitter Updates for 2010-07-31 http://goo.gl/fb/ehO30 # If you have been trying to get healthy and fit - [Twitter Updates for 2010-08-02](https://brienshamp.com/2010/08/twitter-updates-for-2010-08-02/) - Twitter Updates for 2010-08-01 http://goo.gl/fb/iKYaH # Twitter Weekly Updates for 2010-08-01 http://goo.gl/fb/C7VqN # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching - [Twitter Updates for 2010-08-03](https://brienshamp.com/2010/08/twitter-updates-for-2010-08-03/) - Twitter Updates for 2010-08-02 http://goo.gl/fb/GfmrN # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-08-04](https://brienshamp.com/2010/08/twitter-updates-for-2010-08-04/) - Twitter Updates for 2010-08-03 http://goo.gl/fb/C0qMd # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-08-05](https://brienshamp.com/2010/08/twitter-updates-for-2010-08-05/) - Twitter Updates for 2010-08-04 http://goo.gl/fb/EsXei # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-08-06](https://brienshamp.com/2010/08/twitter-updates-for-2010-08-06/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 08/03/2010 http://youtu.be/SfRwWmWk7so?a # Twitter Updates for 2010-08-05 http://goo.gl/fb/mByKq # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 08/02/2010 http://youtu.be/Uw9UirfBikI?a # I uploaded a YouTube video -- SFBay Area Fit Body Boot - [Twitter Updates for 2010-08-07](https://brienshamp.com/2010/08/twitter-updates-for-2010-08-07/) - Twitter Updates for 2010-08-06 http://goo.gl/fb/f9Yoo # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Weekly Updates for 2010-08-08](https://brienshamp.com/2010/08/twitter-weekly-updates-for-2010-08-08/) - Twitter Updates for 2010-08-07 http://goo.gl/fb/SVdXW # Twitter Updates for 2010-08-06 http://goo.gl/fb/f9Yoo # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 08/03/2010 http://youtu.be/SfRwWmWk7so?a # Twitter Updates for 2010-08-05 http://goo.gl/fb/mByKq # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 08/02/2010 http://youtu.be/Uw9UirfBikI?a - [Twitter Updates for 2010-08-08](https://brienshamp.com/2010/08/twitter-updates-for-2010-08-08/) - Twitter Updates for 2010-08-07 http://goo.gl/fb/SVdXW # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-08-09](https://brienshamp.com/2010/08/twitter-updates-for-2010-08-09/) - I uploaded a YouTube video -- SF Bay Area Fit Body Boot Camp Workout of the Day 08/09/2010 http://youtu.be/g1JmyoTtX-g?a # Twitter Weekly Updates for 2010-08-08 http://goo.gl/fb/Ql5AQ # Twitter Updates for 2010-08-08 http://goo.gl/fb/s2q1y # SF Bay Area Fit Body Boot Camp Core-Cardio Workout of the Day w/ Personal Trainer Brien Shamp… http://goo.gl/fb/HMmct # SF Bay Area - [Twitter Updates for 2010-08-10](https://brienshamp.com/2010/08/twitter-updates-for-2010-08-10/) - Twitter Updates for 2010-08-09 http://goo.gl/fb/a5Bkz # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-08-11](https://brienshamp.com/2010/08/twitter-updates-for-2010-08-11/) - I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Workout of the Day 08/09/2010 http://youtu.be/SHIrKI-tzKk?a # Twitter Updates for 2010-08-10 http://goo.gl/fb/JJXaS # SF Bay Area Fit Body Boot Camp Total Body Fat Loss Workout of the Day w/ Personal Trainer… http://goo.gl/fb/rsT3T # SF Bay Area Fit Body Boot Camp Workout of the - [Twitter Updates for 2010-08-12](https://brienshamp.com/2010/08/twitter-updates-for-2010-08-12/) - Twitter Updates for 2010-08-11 http://goo.gl/fb/jKXmy # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Tabata Fat Loss Workout 08/... http://youtu.be/d7wOGIBV6FA?a # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you - [Twitter Updates for 2010-08-13](https://brienshamp.com/2010/08/twitter-updates-for-2010-08-13/) - Twitter Updates for 2010-08-12 http://goo.gl/fb/moFf4 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Updates for 2010-08-14](https://brienshamp.com/2010/08/twitter-updates-for-2010-08-14/) - Twitter Updates for 2010-08-13 http://goo.gl/fb/7OelH # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching program here: 1:1 Success Coaching. Let me know - [Twitter Weekly Updates for 2010-08-15](https://brienshamp.com/2010/08/twitter-weekly-updates-for-2010-08-15/) - 2010 Updates from Brien. Change? Do You Fear It or Welcome It? http://goo.gl/fb/SwPZn # Twitter Updates for 2010-08-14 http://goo.gl/fb/DtnX2 # Twitter Updates for 2010-08-13 http://goo.gl/fb/7OelH # Twitter Updates for 2010-08-12 http://goo.gl/fb/moFf4 # Twitter Updates for 2010-08-11 http://goo.gl/fb/jKXmy # I uploaded a YouTube video -- SFBay Area Fit Body Boot Camp Tabata Fat Loss Workout 08/... - [Twitter Updates for 2010-08-15](https://brienshamp.com/2010/08/twitter-updates-for-2010-08-15/) - 2010 Updates from Brien. Change? Do You Fear It or Welcome It? http://goo.gl/fb/SwPZn # Twitter Updates for 2010-08-14 http://goo.gl/fb/DtnX2 # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a - [Twitter Updates for 2010-08-16](https://brienshamp.com/2010/08/twitter-updates-for-2010-08-16/) - Twitter Weekly Updates for 2010-08-15 http://goo.gl/fb/4ePHP # Twitter Updates for 2010-08-15 http://goo.gl/fb/sxwvH # If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success. Set up a strategy session for our new personalized coaching - [Twitter Updates for 2010-08-17](https://brienshamp.com/2010/08/twitter-updates-for-2010-08-17/) - Twitter Updates for 2010-08-16 http://goo.gl/fb/xsFOG # SF Bay Area Fit Body Boot Camp Workout of the Day w/ Personal Trainer Brien Shamp Tabata Fat¦ http://goo.gl/fb/xWtUW # SF Bay Area Fit Body Boot Camp Core-Cardio Workout of the Day w/ Personal Trainer Brien Shamp¦ http://goo.gl/fb/i5GVv # If you have been trying to get healthy and fit - [SF Bay Area Fit Boot Camp Success Story: Janet L. San Jose](https://brienshamp.com/2011/02/sf-bay-area-fit-boot-camp-success-story-janet-l-san-jose/) - SF Bay Area Fit Body Boot Camp has changed my life!! I saw results in the first 6-8 weeks of attending 4-5 days/week but my results after almost 4 months were even more dramatic. I am down almost two dress sizes due to approximately 10 inches lost between my hips, legs and stomach. I was - [Success Story: Michele M, Belmont, Ca](https://brienshamp.com/2011/02/success-story-michele-m-belmont-ca/) - I have been to many other boot camps - some too hard, some too easy. This is just right. You can make it as hard as you want - and I even overdid it some days. What I love about this boot camp is every day IS different. So there is no boredom factor. And finally, - [Nutrition and Lifestyle Coaching Success Story. Joyce Lowers Bad Cholesterol and Energy Much Better!](https://brienshamp.com/2011/04/nutrition-and-lifestyle-coaching-success-story-joyce-lowers-bad-cholesterol-and-energy-much-better/) - “Hi Brien, Here is an update on how things are going with me . . . I was recently referred to a cardioligist who recommended that I start taking medication since my cholesterol level was up to 274 and my LDL reading was at 184 (about 6 months ago). I told him I had changed - [Success Story: Tara S.](https://brienshamp.com/2011/06/success-story-tara-s/) - "I've known Brien Shamp for over five years and he is not only my go-to trainer and nutritionist, but he has truly become a dear friend. He has inspired me to be fit and healthy! I'm obsessed with his detox programs and I get upset when I miss a boot camp. Brien has also encouraged - [21 Day Detox Success- Aaron Loses 22.5 Lbs & Eda Loses 9.6 Lbs](https://brienshamp.com/2011/08/21-day-detox-success-aaron-loses-22-5-lbs-eda-loses-9-6-lbs/) - Here is the final count after 21 days:Aaron - from 270 to 247.5 Eda - from 156 to 146.4 I can't even imagine what would have been had I been able to exercise!" Aaron, Ca If you have been trying to get healthy and fit on your own and you are now ready to allow - [Rob Loses 11 Lbs in 10 Days & Reduces Chronic Back Pain with 10 Day Detox](https://brienshamp.com/2011/08/rob-loses-11-lbs-in-10-days-reduces-chronic-back-pain-with-10-day-detox/) - "I lost 11 lbs in just 10 days but more importantly, I no longer had those symptoms that had been plaguing me for years. I felt more alive & no longer lethargic throughout the day. My sleep patterns had improved and I no longer had that bloated feeling. That week following my detox, I went - [Mary Loses 35 Pounds and Looks Amazing- Changed Workout to Belmont Boot Camp!](https://brienshamp.com/2011/08/mary-loses-35-pounds-and-looks-amazing-changed-workout-to-belmont-boot-camp/) - “Brien, I have to say, I am so happy I have joined your program. Boot Camp is tough, sweat and tears... of feeling so good and strong. The positive energy I have within, is so amazing and wonderful. It's exactly what I needed. I must say, I truly need to thank my friend for telling - [10 Day Detox Success!](https://brienshamp.com/2011/09/10-day-detox-success/) - "I would definitely do this 10 day detox again. I was in a rut and eating all kinds of processed and fast foods and I felt slow and sluggish. My body responded well to the change in foods, and I noticed a change in energy even without caffeine. I’ve continued to stick to a lot - [Olympic Hopeful Uses Metabolic Typing To Get Ready for 2012 Games!](https://brienshamp.com/2011/09/olympic-hopeful-uses-metabolic-typing-to-get-ready-for-2012-games/) - “Brien’s Metabolic Typing Program was really informative and opened my eyes to new things that can directly affect my training and recovery process. I recommend this program to everyone, athlete or not. Thanks Brien!”- Sho N. www.shonakamori.com Sho N. If you have been trying to get healthy and fit on your own and you are - [Evan From Bellingham, WA Achieves 21 Day Detox Success!](https://brienshamp.com/2011/09/evan-from-bellingham-wa-achieves-21-day-detox-success/) - Check out this testimonial I received from Evan in Washington. I have been working with him for the last month over the phone and via email. Evan, like many, could not find the time right away to do the 21 day detox. Given he was motivated to do something, we modified the program so he - [Diane Gets Carded For Looking Too Good After 10 Day Detox](https://brienshamp.com/2011/10/diane-gets-carded-for-looking-too-good-after-10-day-detox/) - "Just wanted to let you know that I got "carded" the other day. I'm convinced it is my toxin free glowing skin that brought it on. 10 days of discipline and $99 was a small price to pay to hear "May I see your ID?" from the Trader Joe's checker." Diane If you have been - [Marcia Loses 7 Pounds, Feels Lighter, More Energetic and Reduced Pain From 10 Day Detox!](https://brienshamp.com/2011/10/marcia-loses-7-pounds-feels-lighter-more-energetic-and-reduced-pain-from-10-day-detox/) - Well Day 11 has been my best day in 5 years. I feel terrific...lighter, slimmer, more energetic with almost no discomfort in my muscles and joints. The absence of discomfort may be a function of the warm weather; however, I did quite a few errands and my calves and feet did not ache. I even - [Laura Reduces Toxic Fat in 45 Days at Burlingame Boot Camp!](https://brienshamp.com/2011/10/laura-reduces-toxic-fat-in-45-days-at-burlingame-boot-camp/) - 'Thanks for helping me get rid of the toxic fat that was taking over my legs! Since I started running and training for a half marathon, my legs did not get enough weight training and it was very difficult to keep them in shape. However, after a month and a half of boot camp I - [Married Couple Works Together To Lose 5 Pounds (Each) & Gain More Energy With 10 Day Detox Program!](https://brienshamp.com/2011/11/married-couple-works-together-to-lose-5-pounds-each-gain-more-energy-with-10-day-detox-program/) - "My husband and I completed the 10 day detox and we feel wonderful. The first three days were very hard for both of us. After that, things changed for the best. We got used to making smoothies, we enjoyed our healthy eating and the new energy we got. We both lost over five pounds and - [Success With Boot Camp & 21-Day Detox Combo](https://brienshamp.com/2011/11/success-with-boot-camp-21-day-detox-combo/) - "I’ve never liked working out alone, so I appreciate the camaraderie of working out in a big group and meeting new people. Boot camp is challenging, fun, and the best way to start my day. I have been attending boot camp for a year and a half. Since then my energy level has increased, as - [Fred Drops 32 Pounds in One Month! 21 Day Detox Helps to Create Change](https://brienshamp.com/2011/11/fred-drops-32-pounds-in-one-month-21-day-detox-helps-to-create-change/) - “I went through some severe health issues in 2010 and began to change my lifestyle. I tried to lose weight with every type of diet plan out there. I even considered the lap band procedure. I found Brien through a testimonial on the internet. From our first exchange of e- mails, I knew I had - [Diane Loses 5 Pounds, Improves Energy, Reduces Cravings and More!](https://brienshamp.com/2011/12/diane-loses-5-pounds-improves-energy-reduces-cravings-and-more/) - "I just completed the 10 day detox. it was a win win experience for me! My passion in life is food, some people eat to live, I LIVE to eat! My goal before starting the program was to ween off of caffeine, stop drinking diet coke, put a halt to my sugar cravings, and see - [Christina Says Everyone Should Do The 10 Day Detox!](https://brienshamp.com/2011/12/christina-says-everyone-should-do-the-10-day-detox/) - The detox has been quite an experience for me. I managed to lose 4lbs in the 10 days - which was good and has boosted my confidence in losing the last bit to get to my goal. The first couple of days were actually fine and I didn't feel like I was missing anything. I - [Suzette Is Hooked On Shamp's Boot Camps!](https://brienshamp.com/2011/12/suzette-is-hooked-on-shamps-boot-camps/) - "I recently encountered Brien Shamp’s Fit Body Boot Camp through a Living Social opportunity, and I'm hooked! I'm just bursting at the seams to share this information with everyone I know, and I thought a Yelp review wasn't enough — a wider audience needs to know about how great Brien's boot camp really is. For - [Dina Finds Hope!](https://brienshamp.com/2012/01/dina-finds-hope/) - "Prior to meeting Brien, I spent years and thousands of dollars on personal training, diet programs, nutritionists, and gyms in hopes of finding something that worked for me. I worked hard, yet I never reached my goals. Knowing Brien's reputation I decided it was time to give his program a try. Amazingly, Brien was able - [40 Year Old Working Mom Loses 5 Pounds, Has Sustained Energy and Mood From 10 Day Detox!](https://brienshamp.com/2012/01/40-year-old-working-mom-loses-5-pounds-has-sustained-energy-and-mood-from-10-day-detox/) - "Like many others, I signed-up to do the 10 Day Detox Program to drop a few pounds and rid my waistline of the guilt of the holidays. What resulted was much more significant than what I anticipated. In fact, I enjoyed the program so thoroughly that I"ve pretty much just continued to sustain my diet of fruits, vegetables and - [Alex Is Having Fun and The Results Have Come Quickly at Burlingame Boot Camp!](https://brienshamp.com/2012/02/alex-is-having-fun-and-the-results-have-come-quickly-at-burlingame-boot-camp/) - “I love the 7:10 am boot camp with Tonya. As someone who has lifted weights for the last 15 years and run for the last couple of years, it's been great to try a completely different program. The results have come quickly, as I've used muscles that were not exercised in my prior gym regimen. - [Cynthia Needed A Change and Tries Something New- Lost 46 Pounds And Get’s In Tune With Body!](https://brienshamp.com/2012/02/cynthia-needed-a-change-and-tries-something-new-lost-46-pounds-and-gets-in-tune-with-body/) - “I have been a client of Brien’s since February of 2011. Before working with Brien, I was at an all time low with my poor eating and workout habits. I needed a change and wanted to try something new. I received a newsletter from Brien and knew that was the sign I needed. What was - [Pam Loses 10 Pounds in 2 Weeks at Shamp’s Boot Camps](https://brienshamp.com/2012/07/pam-loses-10-pounds-in-2-weeks-at-shamps-boot-camps/) - “It's hard to get out of a 7 year rut but the 5 day detox/boot camp & meal plan did the trick though it took 2 weeks and a weight loss of 10 lbs to get completely committed. This boot camp is good for everyone, from the very fit to the seriously out of shape. - [Denicia Achieves More Tone, Increased Stamina & Strength and Never Gets Bored with Shamp’s Boot Camps](https://brienshamp.com/2012/07/denicia-achieves-more-tone-increased-stamina-strength-and-never-gets-bored-with-shamps-boot-camps/) - “I have been going to Brien Shamps' boot camp now for two months. It started with a really good deal from Living Social for a 30 day trial..lol...but I continued it even after the deal expired for two reasons. The first and largest factor was Brien himself. He really believes in you and pushes you - [Stacy Loses 8 Pounds in 3 Weeks at Burlingame Boot Camp!](https://brienshamp.com/2012/07/stacy-loses-8-pounds-in-3-weeks-at-burlingame-boot-camp/) - "I absolutely love these bootcamp classes started by Brien Shamp, and taught by Tanya at the Burlingame location. Tanya is a rockstar, keeping the group motivated and moving while teaching variations to the exercises. I love the softer impact floors of this gymnasium. For someone with some aches and pains, such as myself, this is - [Nena Was Skeptical About Burlingame Boot Camp and Now See What She Has To Say…..](https://brienshamp.com/2012/07/nena-was-skeptical-about-burlingame-boot-camp-and-now-see-what-she-has-to-say/) - “I just started here and already I loved it. I was a little skeptical about this at first but after meeting Brien Shamp I was convinced this was for me. Brien is genuinely interested in helping you achieve your goals and is serious about educating you on the right foods, healthy habits, and getting know - [Belmont Boot Camp Success](https://brienshamp.com/2012/11/belmont-boot-camp-success/) - "I have been going to Brien's boot camps 4 times per week for almost a year. I started with a promotional program and made the commitment to stick with it for 6 months and signed up for a full year in July. At the age of 61 I am in better shape than I have - [Brien's boot camp training is by far the best!!!](https://brienshamp.com/2012/11/briens-boot-camp-training-is-by-far-the-best/) - "Brien's boot camp training is by far the best!!! I have had probably 5 or so personal trainers, 1 claimed to be an experts, expert in the field. But when I joined up the Brien's bootcamp it is by far the best. I lost weight in the first 21 days, I feel better! My body - [Success Story](https://brienshamp.com/2012/12/success-story-3/) - "Hey, Brien- The experiment has paused for a while as I am in the process of moving AND I am really satisfied with my progress to date. The results: started March 1, 2012 and ended August 29, 2012. Changed diet significantly to lean protein, vegetables, beans and salads, usually 3 at every meal. Staring weight- - [Success Story](https://brienshamp.com/2012/12/success-story-2/) - “In my life I've run across two great personal trainers/coaches/fitness/­lifestyle/nutrition coaches. Brien is one of these two greats. He knows his stuff, and lives it -- it's his passion. Not just exercise, but everything, what it takes to live a healthy, strong physical/mental life you love. He's no gym rat or exercise nut. His approaches - [Success Story](https://brienshamp.com/2012/12/success-story/) - “Happy Thanksgiving, Brien. I'm thankful for a trainer and life coach like you, who makes me believe anything is possible. You took me from an inactive person recovering from illness and injury to someone who can workout on a daily basis. That's not a small thing. You changed my life for the better these past - [Jennifer Loses 45lbs and More with Brien Shamp's Belmont Boot Camp!](https://brienshamp.com/2013/08/jennifer-loses-45lbs-and-more-with-brien-shamps-belmont-boot-camp/) - Check out the transformation by Jennifer Cook at Belmont Boot Camp: Jennifer lost 30 pounds in the first 90 days and a total of 45 pounds 18 months later. Even though weight loss is what most people want, Jennifer gained so much more than that. She can do things she never thought were possible and - [2014 75-Day Holiday Transformation Challenge Finalists](https://brienshamp.com/2015/01/2014-75-day-holiday-transformation-challenge-finalists/) - A few times a year we do Transformation Challenges. At the end of 2014 we did a Holiday Transformation and we are starting a 2015 Challenge now. We had 50 people enter the 2014 Challenge and below are the finalists. Who would you choose to win the grand prize of $1000 based upon their before - [2015 75-Day Holiday Transformation Challenge Finalists](https://brienshamp.com/2016/01/2015-75-day-holiday-transformation-challenge-finalists/) - Each year we do several Boot Camp Body Transformation Challenges. At the end of 2015 we did a 75-Day Holiday Body Transformation Challenge and we are starting a 90-Day "I am a Priority" Body Transformation Challenge to kick off 2016. We had a lot of people enter the 2015 75-Day Holiday Transformation Challenge, and below - [Michelle's Transformation: 28 pounds and counting!](https://brienshamp.com/2018/01/michelles-transformation-28-pounds-and-counting/) - Transformation Tuesdays: 28 pounds and counting! Today's Transformation Tuesday centers around Michelle, who lost 28 pounds and going strong with FBBC! Here is her story! I used to work at a bakery/candy shop, where I gained 20 pounds. This made me feel depressed, anxious, and fat. One day, I heard that my cousin was getting - [Transformation Tuesday: From Size 14, to Size 4](https://brienshamp.com/2018/02/transformation-tuesday-from-size-14-to-size-4/) - Today's Transformation Tuesday centers around Lori, who went from a size 14, to a size 4 with FBBC! Here is her story! As a single mother with a busy career, I never put myself first—or my fitness—first.I tried so many different weight loss "formulas," but nothing would get me long-term results. One day, I decided - [I've never EVER seen TRANSFORMATIONS like this before](https://brienshamp.com/2018/03/ive-never-ever-seen-transformations-like-this-before/) - OMG…. In my 28 years of being a personal trainer not only have I never SEEN TRANSFORMATIONS like I have in the last 2 months, I’ve never even HEARD of anything like this happening (legitimately anyway.) So this past weekend we had our weigh in for our most recent challenge, and as we usually do, we - [How to get bikini lean in 6 weeks](https://brienshamp.com/2018/04/how-to-get-bikini-lean-in-6-weeks/) - How would you like to drop 20+ pounds of fat in the next 6 weeks and not pay a single penny? Sound too good to be true? It’s not! You drop the weight/body fat and I pay for your transformation. Interested? Just keep reading… You see, I help my clients reduce stress, burn fat, tone - [Transformation Tuesdays: I've Never Felt Better.](https://brienshamp.com/2018/05/transformation-tuesdays-ive-never-felt-better/) - Today's Transformation Tuesday features Jennifer, who made a complete lifestyle change with FBBC. Here is her story! I’ve never felt better about my body and the lifestyle I lead. Before finding Fit Body Boot Camp, I was just another member at a local gym doing the same routine, day in and day out, without seeing - [Transformation Tuesdays: FBBC Made Me Strong!](https://brienshamp.com/2018/05/transformation-tuesdays-fbbc-made-me-strong/) - Today's Transformation Tuesday features Natalie, who became much stronger with FBBC! Here is her story! After the lack of results I’d get on an elliptical or treadmill discouraged me, I decided to change my routine and take on the challenge of boot camp. Fit Body Boot Camp added consistent strength training into my workouts, educated - [Cindy lost 12 lbs and 5% body fat in 6 weeks](https://brienshamp.com/2018/06/cindy-lost-12-lbs-and-5-body-fat-in-6-weeks/) - Cindy also dropped from a size 10 size 6 in pant size in our 6 Week Summer Transformation Challenge ! Interestingly enough, Cindy has been in our program for over 3 years and didn't change her exercise program. She changed her FOCUS.... "I’ve been attending Brien Shamp Fit Body Boot Camp regularly for the last 3 - [Katie’s 6 Week Transformation Challenge Success Story](https://brienshamp.com/2018/09/katies-6-week-transformation-challenge-success-story/) - In Katie’s 6 week transformation challenge she lost 9.4 pounds and 3.3% body fat. She has continued on with us as an Accountability Coach and 17 weeks after starting Katie is now down 16.6 pounds and 5% body fat. Remember that I’m only a call or email away to assist you in all things health - [MOVE & Transform Challenge Testimonials](https://brienshamp.com/2018/10/6-week-move-transform-challenge-testimonials/) - Testimonials “These achievements all snuck up on me this week and I am thrilled to share: After 6 months and 100 sessions, I see 6” gone in my waist ?, 3” on hips, sprint Spartan, and my a-fib heart is stronger than ever and steady on. Woohoo! Dreaming up the next goal now! ? I’m - [Priceless](https://brienshamp.com/2018/11/priceless/) - 10/16/2018 “I just completed the 6 week challenge and have lost 19 lbs and 5.6% body fat! I have done different work outs and diet fads in the past- beach body, 21 day fix, P90x, etc etc.. but this workout has actually successfully worked for me! I will continue to work out and have this - [Mystery SOLVED!](https://brienshamp.com/2019/09/mystery-solved/) - Happy Thursday! Many people get hung up on the number on the scale. They weigh themselves naked first thing in the morning to see if it is a good day or bad day. Whatever it reads, whether up or down determines their level of happiness. Really think about that. Hmmm. I do recommend daily weigh-ins - [Garlic Mashed Cauliflower with Kale](https://brienshamp.com/2019/09/garlic-mashed-cauliflower-with-kale/) - If you love mashed potatoes then this recipe is for you! It’s got all the flavor and the right consistency without the regrettable carbs and fat that end up around your waist in unwanted pounds. This recipe is a really lightened up replacement for mashed potatoes, with the enhanced flavors of garlic and kale. It’s - [Time to FINALLY make a change](https://brienshamp.com/2019/09/time-to-finally-make-a-change/) - It happens to everyone. That moment when you realize that it’s time to do something about your weight and health. It may happen when you’re looking in the mirror or standing on the scale. Your first thought is to go on a ‘diet’ but as quickly as that enters your mind the ghosts of a - [Apple Fritter Protein Balls](https://brienshamp.com/2019/09/apple-fritter-protein-balls/) - Craving a donut? I’ve got you covered! Part of maintaining a fitness lifestyle is quenching your unhealthy cravings with healthier options, like these protein balls. You get to enjoy similar flavors to the food that you crave, while filling your body with usable, favorable nutrients rather than a bunch of sugar and flour. The average - [OMG! Check out this transformation...](https://brienshamp.com/2019/09/omg-check-out-this-transformation/) - OMG! Kelly lost 24.1 lbs of FAT in only 51/2 weeks. She also lost 7.4% body fat, gained 4.6 lbs of muscle and lost approximately 18" of her old self. Love the Fit3D Body Scanner: FIT3D​ Check out the data below. Many people are successful regardless of the program, but give up because they simply don't - [Foodie Saturday (Fat-Burning Fried Rice!)](https://brienshamp.com/2019/09/foodie-saturday-fat-burning-fried-rice/) - Fitness Stir Fried Rice When sticking with a clean diet, as you work toward your health & fitness goals, it’s a great idea to make healthier versions of your favorite foods, in order to keep your hunger satiated and to prevent falling off the healthy eating wagon. Today I have a remake of stir-fried rice - [Ready to Transform? (3 Steps!)](https://brienshamp.com/2019/09/ready-to-transform-3-steps/) - Refer a Friend Ready to Transform? (3 Steps!) Would you like to be thinner? Have better habits? And feel more positive about life? You may think that change is hard, that it takes time. But it really doesn’t have to be. I believe that lasting change happens in an instant. Sure, this goes against mainstream - [3 Ingredient 5-Min Frozen Yogurt](https://brienshamp.com/2019/09/3-ingredient-5-min-frozen-yogurt/) - Here’s an insanely delicious recipe for Protein Frozen Yogurt that will satisfy even the pickiest of eaters! It’s hard to believe that it contains such wholesome, protein-packed ingredient to help fuel your fitness results, considering how delicious it tastes. The protein that I used in this recipe is my favorite chocolate-flavored protein​. You could certainly make - [Coach Brien Shamp's Be Better Wednesday Tabata Fat Loss Combo Workout 11/17/21](https://brienshamp.com/2021/11/11-17-21/) - Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts WOD: Perform each Tabata Combo for 20s each with 10s Rest for 6 Sets.*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 12 Sets, 30s Transition Time after each Completing all 12 Sets**Connect your heart rate monitor - [How did you sleep last night?](https://brienshamp.com/2021/11/the-seinfeld-strategy-2/) - I’ve been talking a lot about mindfulness over the past few weeks because of its effect on both your results and wellness … And I can’t NOT talk about its impact on your sleep. You probably already know that not getting enough sleep can affect your mood, appetite, focus, productivity, performance, health, and even your - [Don't Continue To Struggle Alone...](https://brienshamp.com/2019/10/dont-continue-to-struggle-alone/) - Hi Ladies, I just wanted to reach out to remind you about our 2nd Round of The Little Black Dress Project staring on Monday, October 14th. Registrations end in just a few days and there will not be another start. We do our best to provide challenges to help women get a jump start on their health and - [Still craving the wrong foods? Here’s how to stop…](https://brienshamp.com/2019/10/still-craving-the-wrong-foods-heres-how-to-stop/) - Still craving the wrong foods? Here’s how to stop… Let’s face it, we live in a world where food temptations are everywhere…which lead to cravings, which lead to you eating things that you shouldn’t. Again. And again. And again. Until you’re so fed up with your body that you don’t even know where to begin - [Do you choose hard now or hard later?](https://brienshamp.com/2019/10/do-you-choose-hard-now-or-hard-later/) - Refer a Friend Let’s face it, getting and staying fit and healthy is hard work. There’s all the effort that you have to put out in making wholesome meals. There’s the will power that you must muster in avoiding unhealthy (TASTY!) foods. There’s the energy that it takes to get out of bed early to get in a workout before the day begins. - [Do You Snack Smart? 3 Tips](https://brienshamp.com/2019/11/do-you-snack-smart-3-tips/) - Refer a Friend Do You Snack Smart? 3 Tips Very few people snack right, and this results in frustrating weight gain. An important part of eating for fat loss is to keep your metabolism strong all day long with small, sensible meals and snacks. While it sounds simple to eat a little something every 2-3 - [The two most important diet questions you could ever ask yourself…](https://brienshamp.com/2019/11/the-two-most-important-diet-questions-you-could-ever-ask-yourself/) - Refer a Friend The two most important Nutrition questions you could ever ask yourself… 1. "What should I eat for breakfast?" 2. "What should I eat after dinner?" Do you know the right answers? If you can just get these two choices correct in your daily diet, it makes a huge difference in how good - [Black Friday Special (time sensitive)](https://brienshamp.com/2019/12/black-friday-special-time-sensitive/) - Just realized this email never went out on Black Friday. Technology breakdown :( I am sure you were bombarded enough, so probably not that bad :) I hope you had a wonderful Thanksgiving; it’s a great time to reflect on what we’re thankful for. Have you thought about this… the things that you’re thankful for? - [Success](https://brienshamp.com/2019/12/success/) - "If your compassion does not include yourself, it is incomplete." After 42 years, I am *finally* learning how to extend genuine compassion to myself. I don't know how much longer I would've been on the hamster wheel of shame had I not reached out to my friend Brien Shamp. I worked for Brien a decade - [The real reason you skipped your workout](https://brienshamp.com/2019/12/the-real-reason-you-skipped-your-workout/) - Refer a Friend It’s normal to exercise less this time of year. Most will blame this on all of the holiday activities that they have to take care of. The parties, the shopping, the baking, the wrapping… While it’s true that there’s a lot to do, that’s not really why you aren’t working out. You’ve - [Simple fitness habit you’re not doing](https://brienshamp.com/2020/01/simple-fitness-habit-youre-not-doing/) - Refer a Friend Simple fitness habit you’re not doing Start the new year off with this easy yet effective fitness habit, something that I can almost guarantee you’re not doing. By making this small change to your daily routine you’ll quickly find those unwanted pounds coming off quickly and easily. ***Warning: This fitness habit is - [Are you ready for the next level?](https://brienshamp.com/2020/01/are-you-ready-for-the-next-level/) - Refer a Friend Are you ready for the next level? You are at the starting line of a brand new decade. The air is charged with possibility. Opportunity is all around you… This decade will inevitably pass quickly. In a flash, it will be gone, and you will be 10 years older than you are - [Linkedin Recommendation: Jacinda V](https://brienshamp.com/2021/11/linkedin-recommendation-jacinda-v/) - Brien has always been a pleasure to work with and also very professional. He believes in helping local and small businesses. Brien is always full of ideas to help intertwine not only his business but others to help everyone as a whole. If you have been trying to get healthy and fit on your own and you are ## Pages - [Home](https://brienshamp.com/) - Health & Fitness solutions personalized for you. Accountability Coaching, Personalized Nutrition and Lifestyle Strategies fine-tuned to your goals, schedule, and lifestyle. Book Your Starting Point Session Overwhelmed with how to get healthy and fit? You know you need to do something different, but you feel as if you tried it all and nothing works for long. It doesn’t - [Pre-Screen Quiz Before Starting GLP Therapy](https://brienshamp.com/pre-screen-quiz-before-starting-glp-therapy/) - Tirzepatide Pre-Screen • Non-Medical Tool Non-Medical Pre-Screen Tirzepatide / GLP-1 Pre-Screen Tool This tool is for administrative pre-screening for our weight-management program only. It does not diagnose, treat, or determine who “qualifies” for medication and does not create a doctor–patient relationship. All final decisions are made by a licensed medical provider. Basic Information Enter your - [Goal Success Form](https://brienshamp.com/goalsuccessform/) -   - [Recommended Products ](https://brienshamp.com/blog/recommended-food-products-supplements/) - On this page I have listed several products that I recommend for optimal health, fitness and wellness.In the interest of full disclosure, I am an affiliate for some of these products which means I make money off of them. Please note that I would never, ever compromise my integrity and endorse a product that either - [Metagenics Supplements](https://brienshamp.com/metagenics-supplements/) - I use a few different companies for supplementation needs and Metagenics is one of the better ones. They are only sold to licensed health care practitioners (physicians, nutritionists, chiropractors, naturopaths, acupuncturists, etc.).Given that health care practitioners deal with people who have more complex issues, these products are generally held to a higher standard than others.Metagenics - [Contact Us](https://brienshamp.com/contact/) - If you have questions or are looking for general information on the programs and services offered, complete the contact form below. Please provide as much information as possible in your message. If you would like a call back please include your name, telephone number and the best times to reach you. Notice: JavaScript is required - [Metabolic Lifestyle Assessment](https://brienshamp.com/metabolic-lifestyle-assessment/) - [Personal Training & Nutrition Coaching](https://brienshamp.com/personal-training-coaching/) - In an ideal world, everyone would have their personal fitness journey guided by a caring, experienced and knowledgeable coach. Personal trainers excel at improving your physical fitness in the gym, but personal coaches like Brien Shamp and his dedicated team go above and beyond. We specialize in helping overwhelmed and stressed men & women, 45 - [Foodom- Home Chef](https://brienshamp.com/foodom-home-chef/) - Imagine this: You come home after a long day, and a delicious, healthy meal is waiting for you…prepared by your OWN personal chef! Sounds like a dream, right? But what if it was more affordable than you think? We’ve partnered with Foodom to take the prep out of meal prep! Foodom connects you with talented - [Reviews & Success Stories](https://brienshamp.com/reviews-success-stories/) - Over the years, my teams and I have helped over 100K people achieve their health and fitness goals. Below you will find links to view success stories, testimonials and reviews. If you would like to post a review, please use the Yelp below. See some fantastic testimonial images and essays from Shamp’s Boot Camp - [Brien Shamp’s Coaching Corner](https://brienshamp.com/coaching-corner/) - Below is a list of articles and online meeting notes and summaries covering various health, fitness, lifestyle and nutrition topics that can help you stay on track with your own personal goals and improve your overall health and happiness. Just click on an article name to open it. New topics will be added to this - [Seminars by Coach Brien Shamp](https://brienshamp.com/educational-seminars/) - Nutrition, Health and Fitness Seminars by Brien ShampBrien Shamp presents educational seminars to schools, sports teams, parents, coaches, health care providers, corporations, and more. Below is a list of topics Brien has previously given seminars on. If you are interested in any of the following topics for presentation to a group please contact Brien here>>> - [About Coach Brien](https://brienshamp.com/about/) - Who is this Brien Shamp Guy? Coach Brien has over 35 years of experience transforming bodies and lives through fitness, nutrition and lifestyle hacks. What started as a passion in 1991 became his purpose and career. Brien’s coaching journey began by training older adults with disabilities and athletes – from Olympians to high school sports - [Locations](https://brienshamp.com/locations/) - Schedule a FREE STARTING POINT SESSION today to learn more about ourRESULTS GUARANTEEDPrimal Metabolic Reset System (PMRS)Click HERE: https://www.iamapriority.comOur system guarantees life-changing results in 3 months!Over 100,000, 45+ individuals benefited in the last 35 years.Lose belly fat, improve gut health, balance blood sugar & sleep better without dieting and spending hours in the gym.WE ARE - [14 & 21 Day Detox Programs](https://brienshamp.com/14-day-detox-program/) - Are you exhausted, stressed, carrying extra weight, experiencing discomfort, feeling frustrated, or dealing with mood swings? It’s time for a transformation. Detox Programs are for many, a simple solution to changing their lifestyle habits for the better. Healthy detoxification may help to: Support concentration Promote healthy digestion Improve bad breath Support healthy energy levels Promote - [Delicious and Healthy Recipes](https://brienshamp.com/recipes/) - Over the years I have learned so much about eating healthy and eating in a way that supports higher energy, peak performance, fat loss and overall health for everyone.I come across recipes that fit my recommendations all the time, along with tried and true recipes of my own. From this webpage you’ll be able to access - [Goal Success Form](https://brienshamp.com/goal-success-form/) - [](https://brienshamp.com/lifestyle-assessment/) - Notice: JavaScript is required for this content. - [Success stories](https://brienshamp.com/success-stories/) - So many people have experienced amazing transformations working with Brien Shamp and his fantastic trainers. Below you can see and read about their transformations – just click on an image to view the tips, tricks and experiences for each of these amazing and successful members!. Mind & Body Transformation Success StoriesTemporary Location Can be found - [Designs For Health Supplements](https://brienshamp.com/designs-for-health-supplements/) - My most recommended products from Designs for Health are:PurePaleo (Grass fed beef protein powder)VegeMeal (pea-based protein powder)14 Day & 21 Day VegeCleanse Plus Detox KitBetaine HCL (a supplement that helps to digest animal protein)Paleozyme (an enzyme supplement that helps to break down a variety of food to improve digestion).Read For More Information - [Continuous Glucose Monitor (CGM)](https://brienshamp.com/continuous-glucose-monitor/) - https://brienshamp.com/wp-content/uploads/2022/10/VERI_FULL_VERSION.mp4Are you frustrated with what to eat and when?Should you go Keto, Vegan, Paleo, etc?Take the guesswork out of your nutrition and personalize the process for you!!!For the last 6 years I have been saying that Continuous Glucose Monitoring (CGM) will be mainstream for those desiring weight loss & fat loss. It’s now starting to - [7 Daily Primal Needs Self-Care System](https://brienshamp.com/primal-needs/) - Here are some specific rituals you can do daily to improve your 7 daily primal needs: BREATHE: Breathing is the #1 primal need because we can only live approximately 5 minutes without oxygen. Control your breath and you can control your life. You can slow life down by simply slowing the rate at which you - [FAQ’s](https://brienshamp.com/faqs/) - Should I do personal training or group training? Will I have a personal trainer each time I workout? What do workouts typically look like? How do I know if I’m a good fit? How much does it cost? Should I do personal training or group training? Here are some key factors to help determine if - [Article](https://brienshamp.com/blogs/) - 12/16/22: Friday On~The~Minute ChallengeBrien Shamp | December 16, 2022 | Boot Camp Workout BLOG Warm-up prior to workout. WOD: There are 5 different Phases for the WOD. Phase 1 & 3 are Strength Phases & Phases 2 & 4 are Cardio Phases – 5th Phase is Core. If attending the LIVE Session, connect your Heart Rate Monitor - [Home](https://brienshamp.com/homepage-3/) - SCHEDULE YOUR FREE INTERVIEW 21 DAY VIRTUAL TRANSFORM CHALLENGE! An Individualized Approach to Weight Loss and Vitality Transform Your Body & Life In Only 21 Days! 100,000 + Success Stories and Counting...Will You Be Next? TRANSFORMATION CHALLENGE REGISTER NOW FOR FREE 100,000 + Success Storiesand Counting... Will You Be Next? SCHEDULE YOUR FREE INTERVIEW 21 - [7 Primal Needs Daily Checklist](https://brienshamp.com/7-primal-needs-daily-checklist/) - Are you doing what you need to do on a daily basis to achieve your full potential? Are you making yourself a priority? I created a 7 Primal Needs Daily Checklist to make sure you stay focused on you and your needs! With FOCUS you are unstoppable! Click here to download the 7 Primal Needs - [Be Better Today Group Training Schedule](https://brienshamp.com/groupschedule/) - Please see our group training schedule below or on our new fitness software here: https://bebettertoday.life/ 6 am & 8:30 am workout sessions are In-Person Sessions in Belmont on the border of San Mateo. All of the other sessions are virtual. You will need to reserve or login to your Arketa account in order to reserve - [SUCCESS STORIES](https://brienshamp.com/success-stories-3/) - [Tech & Lab Tests](https://brienshamp.com/tech-lab-tests/) - [ABOUT](https://brienshamp.com/about-2/) - [CONTACT](https://brienshamp.com/contact-2/) - [Nutrition](https://brienshamp.com/nutrition-2/) - [Home New](https://brienshamp.com/home-new/) - SCHEDULE YOUR FREE STRATEGY SESSION With The Latest Technology And A Few Daily & Easy Self-Care Rituals (Our 7 Daily Primal Needs - I AM A Priority Coaching Model) 100,000+ Success Stories & Counting… Balance Hormones, Optimize Blood Work, Reduce Weight We Are Passionate About Helping Are You Ready? And Belly fat, Improve Strength, Balance, - [Functional Wellness Testing](https://brienshamp.com/functional-wellness-testing/) - Are you frustrated and overwhelmed with what to do to improve your health & wellness? Test Dont Guess! It’s 2023. We can now figure out how to improve optimal health and prevent future degeneration with the latest in functional lab testing. These tests can also help you improve athletic performance. We can investigate what how - [Recommended Supplements](https://brienshamp.com/recommended-supplements/) - [Detoxification Programs](https://brienshamp.com/detoxification-programs/) - [Reset Password](https://brienshamp.com/reset-password/) - [reset_password] - [Whoop Technology](https://brienshamp.com/whoop-technology/) - [WHOOP 4.0](https://brienshamp.com/whoop-4-0/) - Get a free WHOOP 4.0 and one month free when you join with my link: https://join.whoop.com/E15C44 - [Resources](https://brienshamp.com/resources/) - Recommended Resources Contact Email Addresses New Membership Questions Account & Billing Support Member Tools Daily Workouts Continuous Glucose Monitor Exercise Demos Articles & Information Brien Shamp’s Coaching Corner Informative articles and audio recordings of coaching calls (online lifestyle and nutrition sessions held by Brien Shamp and guest speakers.) Brien Shamp’s Blog Here you’ll find all - [2023 Fitness Events](https://brienshamp.com/fitness-events/) - This page contains information on various events, which I believe will interest our clients and subscribers. The events include fitness workshops, motivational seminars, fundraisers, health & wellness seminars, community team building, fitness events and more. Scroll down… "I AM A PRIORITY" Virtual Transformation Challenge- Our Most Comprehensive Coaching Program We are accepting new clients to - [High-Performance Training (HPT)](https://brienshamp.com/hpt/) - If you want it all, you have come to the right place! High-Performance Training (HPT) is our most comprehensive program combining our award-winning personalized fitness, cutting edge-nutrition and transformative life coaching to provide YOU with the results you deserve! Over the last 31 years we have helped over 100,000 coaching clients lose over 500,000 pounds - [Success Stories old](https://brienshamp.com/success-stories_old/) - So many people have experienced amazing transformations working with Brien Shamp and his fantastic trainers. Below you can see and read about their transformations – just click on an image to view the tips, tricks and experiences for each of these amazing and successful members! 6 Week Transformation Success Stories TRANSFORM YOUR BODY & - [Success Stories](https://brienshamp.com/success-stories-2/) - So many people have experienced amazing transformations working with Brien Shamp and his fantastic trainers. Below you can see and read about their transformations – just click on an image to view the tips, tricks and experiences for each of these amazing and successful members! 6 Week Transformation Success Stories TRANSFORM YOUR BODY & LIFE - [Word of the Week](https://brienshamp.com/word-of-the-week/) - [Scout & Cellar Clean-Crafted Wines](https://brienshamp.com/scoutcellar/) - Is wine part of your lifestyle?Have you noticed any of the following:✅Headaches?✅Fatigue?✅Excessive Belly Fat?✅Weight Gain?✅Metabolic Issues?✅Sleep Issues/Night Sweats?✅Hot Flashes?I have been concerned about wine consumption because many women experience problematic, hormonal side effects: weight gain, fatigue, headaches, hot flashes, etc. These symptoms don’t seem to occur as often when drinking tequila, vodka and other fermented - [Be Better Today Group Fitness Training](https://brienshamp.com/group-personal-training/) - Is Group Training For You? We are passionate about delivering award-winning fitness, personalized cutting edge-nutrition, and transformative mind & body coaching to provide YOU with the results you deserve! Over the last 31 years we have helped over 100,000 coaching clients lose over 500,000 Pounds of Fat and in the process, reduce much - [Schedules](https://brienshamp.com/schedules/) - Shamp’s Boot Camp Schedule This is the current live schedule for all boot camp sessions at all locations. Current boot camp members can sign up for a class directly through the schedule. View Schedule Fitness Events Schedule This page contains information on various events around the peninsula. The events include fitness workshops, motivational seminars, community - [Reviews & Success Stories](https://brienshamp.com/reviews-success-stories-new1/) - Over the years, my teams and I have helped over 100K people achieve their health and fitness goals. Below you will find links to view success stories, testimonials and reviews. If you would like to post a review, please use the Yelp below. And there are lots of great testimonial videos on my YouTube Channel. - [10 Day Detox Program](https://brienshamp.com/10-day-detox-program/) - In Only 10 Days I Will Show You How to Increase Your Energy By More than 50% Eating Whole Natural Foods. Never Feel Sluggish, Moody and Unhealthy Again! Are You Tired Of Struggling With… Your clothes not fitting the way they should? Trouble spots that just won’t go away? Being self-conscious with how your body - [Subscribe to Coach Brien Shamp's Weekly Newsletter](https://brienshamp.com/subscribe/) - Subscribe to Coach Brien Shamp’s Weekly Newsletter Get motivating Body, Mind & Perfornance Tips and RECIPES to keep you focused on making You A Priority! - [Fitness Challenges/Travel Workouts](https://brienshamp.com/fitness-challenges/) - Below are some workouts you can do with no equipment or minimal equipment so there is no excuse not to workout when life becomes too crazy or with travel. For coaching on optimal form, breathing and posture of our most common exercises go here: Most Important Exercises To Review Ideally, warm-up prior with self massage and - [Success Stories1](https://brienshamp.com/success-stories1/) - So many people have experienced amazing transformations working with Brien Shamp and his fantastic trainers. Below you can see and read about their transformations – just click on an image to view the tips, tricks and experiences for each of these amazing and successful members! 6 Week Transformation Success Stories TRANSFORM YOUR BODY & LIFE - [Home Workout Equipment for Virtual Workouts](https://brienshamp.com/home-workout-equipment-for-virtual-workouts/) - Home Workout Equipment for Virtual Workouts Please see below for my recommended home exercise equipment. I highly recommend a MEDBELL with a handle and Anchor Point Training system to get going on all home workouts. See below for more. For more information and to order Click here 20% off coupon code: APTRAINING20 When choosing which - [test](https://brienshamp.com/test-2/) - WHERE TO FIND US Fitness Center Location See All Locations Here If you have questions or are looking for general information on the programs and services offered, complete the contact form below. Please provide as much information as possible in your message. If you would like a call back please include your name, telephone number - [T & TH Workouts – Core Cardio Recovery](https://brienshamp.com/cardio-recovery/) - Core Cardio Recovery Days (T&Th Workouts) Displayed below are video previews of our boot camp Tuesday - Thursday Core Cardio Recovery workouts from my YouTube channel. You can also visit my daily boot camp workout blog page: Boot Camp Workouts. This page contains text descriptions of the workouts as well as some videos in them. - [M-W-F Workouts (HIIT)](https://brienshamp.com/hiit/) - Total Body High Intensity Interval Training Days (HIIT) Displayed below are video previews of our boot camp Monday-Wednesday-Friday HIIT workouts from my YouTube channel. You can also visit my daily boot camp workout blog page: Boot Camp Workouts. This page contains text descriptions of the workouts as well as some videos in them. COACH BRIEN - [test page](https://brienshamp.com/test-page/) - [contact-form-7 id="48007" title="test form"] - [21 Day Detox](https://brienshamp.com/21-day-virtual-transformation-challenge/) - Schedule an interview today to learn more about the New 21-Day Detox [contact-form-7 id="47309" title="21 Day Virtual Transformation Challenge"] - [Success Stories](https://brienshamp.com/success-story/) - Success Stories "I joined the 42 day transformation program after trying every popular diet you can think of – Paleo, Whole 30, and low carb among them. Since none of those had worked for me I was sceptical about this program as well. But low and behold – in the first week I lost a - [Spartan Warrior Youth Party Events](https://brienshamp.com/party/) - **YOUTH BIRTHDAY PARTIES AND SPECIAL EVENTS** Incredible adventures await! Join us for your next private youth birthday party, team-building event, or sports team celebration for fun, exercise, and an amazing time! Our events allow kids to run, jump, scale walls, and have a blast running our unique obstacle course. Our high energy, incredible staff - [Weekly Nutrition & Lifestyle Coaching Support](https://brienshamp.com/weekly-nutrition-lifestyle-coaching-support/) - We are now offering a new coaching program that is similar to the accountability support we give during our challenges (without the challenge : ) ). Here is what you will get with the new weekly coaching model: Weekly Fit3D Body Scan ($50 value) *If out of town, a Renpho Scale will be rec for - [FTT3D Body Scan](https://brienshamp.com/ftt3d-body-scan/) - No more circumference measurements or inaccurate weight or body fat data! The latest technology in body fat testing, measurement and posture analysis is here! The Fit3D Body Scanner will give you precise body measurements in only 35s. In 35 seconds you will receive: Accurate Body Fat & Weight: No more guessing where you are at - [PAR-Q form (New clients only)](https://brienshamp.com/par-q-form/) - [PAR-Q form 2](https://brienshamp.com/par-q-form-2/) - [Jobs & Internships](https://brienshamp.com/opportunities/) - Employment Opportunities For Trainers/Coaches and Internship Program We have openings for Coaches, Assistant Coaches, and Interns Our main focus is on physical transformations which lead to significant improvements in lifestyle, health and vitality for the participants. We are seeking individuals who are enthusiastic, outgoing, friendly, reliable, team-oriented, punctual and have excellent communication skills. You must - [Lesson 3](https://brienshamp.com/lesson-3/) - LESSON 3: Additional 6 Week Challenge Resources Review the “Healthy Transformation Program“. See the “Healthy Transformation Additional Recipes & Shopping Tips” for ideas. See some of my favorite recipes on my web page here also: Recipes These recipes were not created for the 6 week challenge so some of the ingredients may not be approved. - [Part 2: Nutrition- KISS](https://brienshamp.com/part-2-nutrition-kiss/) - Open the PDF and follow the videos below: 6 Week Transformation 6 Week Transformation Challenge Orientation- Part 2_ Nutrition - KISS - [Let’s Get Started – Do This First!](https://brienshamp.com/lets-get-started-do-this-first/) - Open the PDF and follow the videos below: 6 Week Transformation Challenge Orientation- Part 1 - [Lesson 5](https://brienshamp.com/lesson-5/) - Troubleshooting Your 6 Week Challenge Are you pooping enough to lose weight & body fat? Listen here to improve your digestion & elimination. Are you consuming enough calories to lose weight, body fat and maintain/increase lean muscle? Listen here Do you have muscle cramps? Are you having bowel movements atleast 1x per day. If not - [Lesson 6](https://brienshamp.com/lesson-6/) - Member Resources Please go to Member Resources (log in now) and review all of the important web pages available. A partial list of the pages is listed here below. After logging in, you will have access to all the information and forms that are linked in this blog post. Boot Camp Tips: helpful list of - [Lesson 7](https://brienshamp.com/lesson-7/) - Brien’s 7 Primal Needs Coaching Model Aim to significantly reduce stress in all areas of your life. If you reduce your stress significantly in the next 6 weeks you will WIN the challenge! Are you meeting your daily needs? Do you need to slow down and breathe more? Hydrate more? Sleep more? Eat better? Spend - [Lesson 4](https://brienshamp.com/lesson-4/) - Ketogenic Resources I also did another video if you want to dive deeper into Ketogenic principles >>> Ketgoenic Diet and Recommended Keto Product Support We are not following any specific dietary model (principles taken from detox (aka elimination diets), metabolic typing, zone diet, paleo, no grain diet, work with Dr. Heidi Dulay, coaching from Paul - [Login](https://brienshamp.com/login/) - [pie_register_login] - [Registration](https://brienshamp.com/registration/) - [pie_register_form id="1" title="true" description="true" ] - [Forgot Password](https://brienshamp.com/forgot-password/) - [pie_register_forgot_password] - [Profile](https://brienshamp.com/profile-2/) - [pie_register_profile] - [Gluten Summit](https://brienshamp.com/gluten-summit/) - THE WORLD’S FIRST GLUTEN SUMMIT COULD CHANGE YOUR LIFE! More than 300 symptoms could be caused by the consumption of gluten, yet a very small percentage of the population knows it could be fueling the cause. That, my friends, is the ultimate reason why “A Grain of Truth: The Gluten Summit” is so important: To - [Vital Choice- Wild Fish Delivery](https://brienshamp.com/vital-choice-wild-fish-delivery/) - Many of you have heard about the dangers of fish and its related mercury toxicity. My family and I have been using Vital Choice for our fish source for about 5 years and it is truly amazing. Vital Choice captures the fresh-caught quality of fine, sustainably harvested Alaska Salmon and other Alaska and northwest Pacific - [Frequently Asked Questions](https://brienshamp.com/faq/) - Fit Body Boot Camp is the only 30 minute group personal training program that's fun, affordable, gives you fat loss results and challenges your body every time. Best of all, we guarantee you'll be happy with the results or you get your money back. Q. How do I get started? A. Below is a quick - [Test](https://brienshamp.com/test/) - [Travel Workout #1](https://brienshamp.com/travel-workout-1/) - The workout below can be a fantastic travel workout or for home when you just can't get to boot camp! If you have questions on the workout, just send me a message. Similar Workout Video: https://brienshamp.com/2013/04/05/belmont-personal-trainer-workout-4513-we-can-all-be-a-lean-tough-mudder/ 3 Phase Warm-Up: Phase 1: Quadruped Breathing Perform 1-2 minutes of diaphragmatic breathing while on all fours: Hands under - [Sleep Disorders](https://brienshamp.com/sleep-talk/) - About one-third of the US population suffers from sleep disorders... do you? We had an OUTSTANDING Online Group Nutrition & Lifestyle Coaching Program with my guest speaker Sina Nader. Sina is the founder and CEO of SWAN Sleep Solutions, a company dedicated to helping the employees of forward-thinking corporations get better sleep in a medically-validated - [How To Start Your Day To Reach Your Goals](https://brienshamp.com/reach-your-goals/) - This conference call was held on March 1, 2016. It was a great meeting. Below you can hear the audio recording, and view the PDF documents that highlight the topics we covered during the call. How you start your day determines the quality of your day! Are you experiencing highs and lows throughout the day? - [Baseball Training Videos](https://brienshamp.com/baseball-training-videos/) - Baseball Exercises Displayed below are Baseball Exercise Demonstrations from my YouTube channel. CSM Baseball Workout 10/1/10: Strength, Power, Speed, Agility, Performance with Brien Shamp CSM Baseball Workout 9/27/10: Strength, Power, Speed, Agility, Performance with Brien Shamp CSM Baseball Workout 9/20/10: Strength, Power, Speed, Agility, Performance with Brien Shamp CSM Baseball Workout 9/17/10: Strength, Power, Speed, - [Exercise Demos](https://brienshamp.com/exercise-demos/) - Exercise Demonstrations Displayed below are video previews of some Exercise Demonstrations from my YouTube channel. You can also visit my daily boot camp workout blog page: Boot Camp Workouts. This page contains text descriptions of the workouts as well as some videos in them. Pull-up Modifications. Learn ways to modify the pull-up for success! Demonstration - [Disclaimer](https://brienshamp.com/disclaimer/) - The entire content of all blog posts, articles written by Brien Shamp and the www.BrienShamp.com website are based upon the opinions of Brien Shamp, unless otherwise noted. These statements have not been evaluated by the Food and Drug Administration. Products and services are not intended to diagnose, treat, cure or prevent any disease. If you - [Privacy Policy](https://brienshamp.com/privacy-policy/) - Privacy Policy BRIEN SHAMP'S BOOT CAMPS PERSONAL TRAINING & NUTRITION, INC ("SHAMP") is committed to providing users of its Services with an understanding of how SHAMP gathers and uses information, as well as the precautions taken by SHAMP to protect information concerning its Users. This Privacy Policy is incorporated into and is a part of - [Terms & Conditions](https://brienshamp.com/terms-conditions/) - TERMS AND CONDITIONS OF USE PLEASE CAREFULLY READ THESE TERMS AND CONDITIONS, INCLUDING OUR PRIVACY POLICY, BEFORE USING THE WEBSITE, BLOG, BRIEN SHAMP-BRANDED SOCIAL MEDIA WEBSITES (IN ADDITION TO ANY TERMS AND CONDITIONS OF SUCH SOCIAL MEDIA WEBSITES), MOBILE APPS OR ANY OF OUR ONLINE SERVICES (collectively, the "Services"). BY ACCESSING OR USING THE SERVICES, - [Get Started](https://brienshamp.com/get-started/) - You're Almost Done... Follow These Two Quick Steps To Reserve Your Free 1 Week Trial! [fb_text_box_step] [fb_step number=1] *Check the boot camp schedule below (effective August, 2016) and decide which Shamp's Fit Body Boot Camp location you want to use your free 1 week boot camp trial at. Note re: Shamp's Studio Belmont Fit Body - [21 Day Keto Program](https://brienshamp.com/21-day-keto-program/) - Coming Soon... - [Approved Obstacles List](https://brienshamp.com/approved-obstacles-list/) - The event host must approve the list of obstacles to be included in the Spartan Warrior Obstacle Course at the event. Print, sign & date, scan and email the form back to us at anne@fitbodybelmont.com Download the PDF file . - [Spartan Warrior Party Event Agreement](https://brienshamp.com/spartan-warrior-party-event-agreement/) - Below is a PDF version of the Spartan Warrior Party Event Agreement for reference purposes. When you reserve and pay for your special event, this is the agreement that you are approving. Download the PDF file . - [5 Day Detox Program](https://brienshamp.com/5-day-detox-program/) - Lose 5 Pounds in 5 Days Without Counting Calories! Are You Tired Of Struggling With… Diet programs that make you restrict & count calories? Exercise programs that don’t give you results? Low energy and mood swings? Constant sugar cravings? Embarrassing belly fat? Night sweats between 1-3 in the morning? If you want to improve - [Comprehensive Evaluation](https://brienshamp.com/comprehensive-evaluation/) - Comprehensive Evaluation – $150 Brien Shamp’s Comprehensive Evaluation is unique to each client, but in general, this session will delve into your training history, medical history, nutritional intake, lifestyle and goals. Your training commitment will also be questioned in order to develop a realistic weekly exercise program. 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After learning more about you in your Starting Point Session, we’ll recommend a program or two that will work best for you. We guarantee one thing: It won’t be the cheapest in town. The truth is, inexperienced trainers and lack of customer service - [Will I have a personal trainer each time I workout?](https://brienshamp.com/faq/will-i-have-a-personal-trainer-each-time-i-workout/) - Yes! You will work with an experienced, professional trainer each time you come for a workout. All trainers have been trained by Coach Brien Shamp. - [What do workouts typically look like?](https://brienshamp.com/faq/what-do-workouts-typically-look-like/) - One-on-one personal training sessions are completely custom and can be done in- person or online, whereas small group sessions are 45-minutes and follow a similar pattern: ● Full body warm-up● Core Work● Strength Training● Metabolic Finisher● Mobility Cool-Down One common question we receive is, "I want to lose weight. 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