Monthly Archives: October 2013

Consistency is Key – Part 3

Rule #3: Never, Never Give Up!



Saying that you’re not motivated is not an option, unless you really don’t want to lose weight or live a healthy lifestyle. As long as you do want these things, you have all the motivation you need.


Sometimes you just don’t want to exercise and would rather go out and eat something that’s not “the best choice”, rather than cooking dinner. That’s understandable, it’s happened to us also but it doesn’t mean that you’re not motivated. It just means that you want two different things, and you have to make a decision. Telling yourself that you lack motivation is just a way of denying that you really do have a choice.


In the long run you’ll do better if you acknowledge that the choice is yours to make. You can choose either option, without making excuses or inventing a theory like “lack of motivation” or “no will power” to justify it. Then, pay attention to how you feel about the choice you made, and decide whether that is how you want to feel most of the time.


  • Plan a cheat meal rather than a cheat day



  • Work treats into your diet if necessary, we’ve seen that having a small indulgence each day, like a piece of chocolate keeps you satisfied and allows you to choose healthy options the rest of the time.



  • Balance is vital- Watching calorie intake and eating healthy is important, but so is enjoying life and not obsessing about everything you eat. Finding the right balance will ensure long term compliance.




Being consistent does not mean being perfect. There are going to be days when you decide to do something other than stick to your exercise and diet routine, and that’s fine. We all overindulge at times but many of us use that as an excuse to quit.  One mistake isn’t the end of the world and even if you fall of the wagon you can always get back on it.  So NEVER, NEVER GIVE UP!





Consistency is Key – Part 2

Rule #2: Always have a Plan and a Plan B. 


Because life is unpredictable and complicated at times, you need to have plan B ready even before you actually need it. We’re going to put you on to something we’ve used in the Marines; it’s called “The 5 P’s” – Proper Planning Prevents Poor Performance.  Obviously, you can’t foresee every single problem that might come up. But most of the time, the things that get in your way are things that happen fairly often like  extra hours at work, happy hour,  forgetting your workout clothes or the days when you just don’t feel very energetic. Those surprises won’t throw you off track if you plan. For example:



  • Pack your gym bag the night before and ensure you grabbed a WFBC shirt, workout pants, socks, etc… This is a good idea because when you wake up in the morning you’re not going to be as sharp as you may think.  We’ve had Warriors show up to class with 2 left sneaker, one more than one occasion.


  • For those days that you’re just not feeling it, don’t fret, just get yourself through the doors of Warrior Fitness Boot Camp, we’ll take care of the rest.


  • Put a little time into identifying the most common problems that disrupt your healthy routine, and plan in advance what you can do to handle these problems without sacrificing your diet and exercise routine. Then all you’ll have to do is put your plan B into action.


All you have to do is take a few minutes and look at the upcoming week and try to identify potential problems and come up with a plan.  If predicting the upcoming week is overwhelming try taking one day at a time.  If all doesn’t work, take it meal to meal, that’s how we made it through Marine Boot Camp.


Tomorrow we’ll go over our last Tip on staying on track!

Consistency is Key – Part 1


We hear it time and time again, “I’m not losing weight”. 
How many different diet’s and cleanses have you tried.  I am going to guess “too damn many”. Every few months a new weight loss revolution comes out promising results never seen before.  These Fads may help you lose weight in the short term, but can you sustain your weight loss in the long run?  We are always skeptical to all “diets”.  We always ask 1 question, can you sustain this “diet” long term and by long term we mean forever.


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Warriors take on Men’s Health Urbanathlon


Training for Urbanathlon

WFBC crushes Urbanathlon




This past weekend we kicked the Men’s Health Urbanathlon’s butt once again. This is the 4th year we participated in this race.  Saturday morning was a brisk 43 degrees with a 10% chance of rain, which I was reminded of several times leading up to the race from a few “concerned” Warriors.  We arrived at 7:20am and got a glimpse of parts of the course. Everything looked so calm and peaceful but that would soon change.  Citi field looked awesome with the sunrise as it’s backdrop.


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Warriors fight breast cancer!

Warriors in pink




October is Breast Cancer Awareness month at WFBC! We will be donating $10 from the purchase of our limited edition PINK T shirts to Breast Cancer research.  Every Friday in October is Pink Friday, wear your shirts and show support.


Women in the United States have a “1 in 8” (or about 12 percent) lifetime risk of getting breast cancer. This means that for every eight women in the U.S. who live to be age 85, one will be diagnosed with breast cancer during her lifetime. 

- American Cancer Society

Warrior of the Month – October 2013


Warrior Fitness Boot Camp


Marissa Rocker


When I moved to NYC back in 2008, I began working at a company where every morning I would see one of my coworkers run from the elevator straight into the office locker room all sweaty and red and always in that same black shirt.  I finally decided to ask her where the heck she was coming from, she told me Warrior Fitness Boot Camp.  It intrigued me, so I called and signed up for my first class.


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