Ray Wetterlund 3 and his boot campers will be featured in a segment on NBC:

Tuesday, November 3rd at 11pm

Make sure you tune in to check out Ray and his boot campers in action!

Check out this video trailer from the shoot:

Just in time for Halloween! This is the 1st annual Ray Wetterlund 3 Pumpkin Boot Camp Blast. Starting off the holiday season right with a 718 calorie burning workout. For a few simple ways and tips to stay fit during the upcoming season, check out my previous blog post!

We are entering that challenging time of year when it seems that everyone is buying gobs of candy and making high-fat high-sugar foods to share with others and enjoy ourselves. It’s a wonder how we emerge into the New Year unscathed by extra pounds given the abundant food and drink temptations.  So, how do we succeed in eating only what we need and exercising to maintain our figures during this time of year?  Let’s examine Halloween first, and then look at holidays and down-time.

Halloween:

The most important rule to remember regarding avoiding sugar highs and lows on Halloween is not to buy large bags of your favorite candy ‘for the kids’. If you want a Reese’s, buy a single serving to savor and enjoy as a one- off. If you are going to be handing out treats, buy something that you don’t like to eat. Donate the leftovers or just throw them out. Remember, it’s more of a waste on your waist and hips if you eat it, and consider all that extra gym-time needed to burn it off.

Holiday Meals:

One of the biggest mistakes is fasting all day or ‘saving yourself until the big meal’. Instead, have smaller meals – ideally meals with foods high in fiber and more filling – and plan to taste a little of what you want at the holiday meal rather than gorge on all your favorites.  Remember, the first bite and the umpteenth bite of the same food taste the same – there is no reason to eat large quantities. Note that alcohol calories can add up quickly.

Down-Time:

If you have your own kitchen, allow yourself a few centimeters of shelf space for indulgences while saving the majority of the pantry, fridge and freezer for healthy foods.  And when you sit down to enjoy that ice cream, scoop it into a cup rather than grab the whole pint and a spoon.

I hope that you will find these tips useful as the holiday season approaches.  Even if you just pick 2 or 3 tips to follow I think you will be more successful in keeping those extra pounds at bay.  For added insurance, I recommend continuing your personal training and exercise routine as best as possible, staying active wherever you are.

• Why start going to bootcamp?
• Can Ray help you reach your personal goals?
• Are you ready to take action?

Check out what some of Ray’s clients have to say about him and their results:

Ray Wetterlund 3 and Kamri Collins’ segment that ran on Sportswrap on NBC:

“How to Train Like an NFL Cheerleader” will air on NBC 7/39 on Sportswrap at 11:35 PM on Sunday, October 18th.

It features ex-Chargers cheerleader Kamri Collins and La Jolla’s Celebrity Personal Trainer, Ray Wetterlund 3!

Here is a behind the scenes sneak peak:

In my last blog I went over joint health and how crucial it is to your long-term fitness.  One key aspect of joint health is strengthening your core. Not only does a flatter stomach look better, it also leads to less stress on the back.  With a strong core you are less injury prone and with less fat around the middle you are less prone to illness. What do you do to engage your core throughout the day? Let’s get to the core of the matter by looking at different ways to keep it fit.

Before you take out your bosu ball or start your Pilates, a note about nutrition.  Although abdominal exercises can firm and tone your core muscles, reducing fat around your middle takes more than that. It is the combination of nutritional awareness, regular aerobic exercise, weight training and a core routine that will increase your core strength and decrease abdominal fat.  To get started with a core training program incorporating all of the above elements consult an experienced fitness trainer like me and I will guide you through a successful plan of action.

Core training can be accomplished on or off the floor, using your body weight, the bosu ball, the fit ball, a medicine ball, kettle bells, a pull up bar, etc.  Core engagement during everyday activities like walking, running, and sitting at your desk can go along way to supporting your back and insuring good posture.

Try this right now if you are seated: place both feet flat on the floor, suck your tummy in, lift your chest, roll your shoulders back and down and tuck your hips under.  You should feel like your head is suspended by a string, stacked upon your neck, spine and hips in a line.  Keep breathing as you hold this position, remembering to keep your tummy in as you do.  Do this whenever you catch yourself hunched over your computer or while you are driving and sustain it as long as you can.

When exercising your core it is important to remember that if you have a weak back or core starting slowly and with beginning exercises is important to strengthening without injury. I will be able to assess your exercise needs to determine which core exercises are best for you.  Remember, a balanced fitness routine revolves around a strong core; along with a sensible nutrition plan you can successfully win the battle of the bulge.

Take a look at one of my most popular core routines – The Rocky Abs Workout – http://www.youtube.com/watch?v=07AfkbDQHsA

and then contact me to get started!

Ankle sprains, knee injuries, hip osteoarthritis. All three joints can be prone to painful problems due to overuse or sports related injury, with a weakness in one joint adversely affecting the effectiveness of the other joints in the chain. Your job is to be aware of what you can do to keep your joints healthy so they can last you your lifetime, and then do it.

What can you do to take care of your joints? Here are a few tips to get you on your way to joint health:

♦  STRENGTHEN THE SURROUNDING SUPPORT STRUCTURE: Work with your personal trainer to help you design a weight training and aerobic exercise program to keep your joints functional and strong.

♦  MAINTAIN A HEALTHY BODY WEIGHT: Extra weight puts excess stress on your joints.

♦  VARY  YOUR ACTIVITY: If you are a runner, then alternate training sessions with swimming or cycling.  A high-impact sport can wreak havoc with your joints over time, so think ahead and develop a low-impact alternative.

♦ AVOID POSTURE PROBLEMS: Many of us spend countless hours seated at desks and in front of computers.  To avoid posture problems and joint stiffness get up and move about throughout your day.

♦  KEEP YOUR CORE STRONG: For better balance and joint alignment strong abdominal and back muscles are a must.  Consult your personal trainer for a plan of action for your core.

♦  EAT A BALANCED DIET: Not only will you be able to maintain a healthy weight more easily, but you will also build strong bones to support your joints.  Enjoy a mineral rich diet and include foods that have vitamin D and C.  Eat foods that contain omega-3 fatty acids to keep your joints healthy and to reduce joint pain.

Remember, your joints have to last you a lifetime, and it is up to you to take care of them.  If you want more details on the tips above regarding diet and exercise needed to support your healthy joints consult your personal trainer, Ray Wetterlund 3, La Jolla’s #1 Personal Trainer.  Go to http://raywetterlund3.com to start your healthy joint program today.  Keep training!

References:  Scott Cheatham, D.P.T., from a series of three articles published in the ACE Certified News publication, 2009;  Dr. Ben Kim’s blog article “How to Prevent Osteoperosis” from 2008 at; and WebMD article from 2008.

La Jolla’s Celebrity Personal Trainer, Ray Wetterlund 3 brings you his indoor boot camp operating out of La Jolla, Calif.

Ray offers the BEST Boot Camp in town!

Take a look at the video below so you can get an inside look at Ray’s Program.

Boot Campers are traveling up to an hour to attend Ray’s Fit Body Boot Camp’s/ Pinnacle Fitness Training Program.

The group is GREAT, all fitness levels are welcome!  We utilize the BEST equipment and facilities in La Jolla.

The INDOOR Boot Camps are often times HEATED to really crank up the metabolism and challenge you not just physically but mentally!

These workouts are encouraged to do barefoot, as science and studies show that our ancestors walking barefoot helped improve TOTAL lower extremity strength.

This is HUGE for prevention of hip and knee injuries.

This EXTREMELY HIGH CALORIE BURNING WORKOUT is not for everybody.

If you want to be CHALLENGED and HAVE FUN while doing it, come join us!

For more information visit:
http://www.Raysfitbodybootcamp.com

Facebook Me: http://facebook.com/raywetterlund3

Tweet Me:
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Thanks for checking out my Videos!

Megan Haller loses over 10 POUNDS, INCHES everywhere and feels GREAT after finding La Jolla’s Top Fitness Expert and Celebrity Personal Trainer.

She explains what Ray’s Fit Body Boot Camp has meant for her and how its impacted her life!

Want to fit into those Skinny Jeans and be bikini beautiful? Then be sure to check out San Diego’s (La Jolla) Best Boot Camp

***www.raysfitbodybootcamp.com***

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Please feel free to leave me a comment or your fitness/boot camp questions are always more than welcome.

Thanks everybody!