Lattes don’t make the list: Langley Bootcamp Roadmap To Success

Originally published Feb 22, 2012.

In speaking with my most successful Bootcamp Effect/BEFIT members over the years, there always seems a common denominator that I see in everyone of them…

Yes, it is true, there are members that don’t get the results they are looking for, and this is very frustrating for me as a coach.

And if they don’t get their desired results, I sure as heck better make those connections in their mind. Connections like..I love exercise, I will continue, I need this for my health, and I will sacrifice that latte for my fitness training because I love training.

You don’t get anywhere in life without passion. You don’t get anywhere by going just through the motions.


We make fitness fun. And do a pretty damn good job at it.
We make it competitive, but not a competition.
We make you work hard, but not in a “work hard or die” environment.
We tell jokes…good jokes.

I was just informed that a latte is $3.42. Have 30 of those in a month and that’s 100 plus dollars. I’m going off on a tangent, but the fact of the matter is this is counterproductive to your goals with The BEFIT Team!

This is not the mindset of the members that are losing 10+ pounds a month. And to be completely transparent with you… you should only expect 1-2lbs lost per week or 1% of your bodyweight each week. Anything more than that is gravy! That’s normal, long term sustainable fat loss! You don’t gain 20lbs in 1 month. (Not under normal conditions anyhow)…You can’t expect to knock it out of the park in your first swing at the plate.

Baseball Metaphor Time!

Oh ya, that’s how you knock in out of the park on that first swing.

For most people, it isn’t the journey, it is getting started on that journey.

Here’s your gps roadmap to success on your BEFIT journey:
Follow these and you’ll be doing what previous members did to lose 5-20lbs per month.


Insert Josh’s go to statement: How bad do you want it?

Come to bootcamp 4-5x/week (listen to your body!!!!!) If you are new and still sore from a previous workout, you should tell a coach so we can give you a modification. I love heart! But I love intelligence more! If your body is too sore, modify. Please let one of us know, so that we can modify! BEFIT programming is designed for you to come 6x/week. But, if you are sore, it is your body telling you that you need some more rest. For instance, last week, I worked out in all 6 workouts. In this week, I’m feeling a little sore, so I’ll take today off and do some mobility instead. Ignoring these messages from your body is a recipe for overtraining and injury!

Have a diet that is lower in carbohydrates. This is the easiest thing you can do to lose the weight. Period.

If you don’t eat consistently or struggle with time or getting enough protein consider substituting breakfast a meal replacement or protein shake.

Have a goal. And stick to that goal.

Be accountable to yourself. The most successful members are always wanting to know their weight and get measured every 4 weeks. They were not afraid to scale it because they had a goal and they were relentless in the pursuit of that goal.

That goal had a date of completion. Now whether this be a wedding, a pending vacation, or inner drive faciliated by pop culture, it had a time limit. That time limit was looming. Their intensity and commitment was increasing.

They asked the coaches questions and they acted on that advice.

And my advice as this post comes to a close (sent to me by one of our old members Jimmy Norton)….

That was helpful. Thanks Jim.

Committed to your results,
Josh Saunders, BSc, CSCS