It’s YOU. It’s always been you : )

I’m a big believer of the “inner game.”

The thoughts that occupy your mind and the people that you surround yourself with are responsible for 99% of your actions, emotions and outcome.

The brutally honest truth is that many people blame outside circumstances for their outcome when in reality where you are in life right now is a direct cause of your thoughts and actions.

If you’re in a good place right now then I congratulate you on your self-mastery.

And if you’re not in a good place then you have some work to do and I’m here to help see you through it.

Drop the excuses.

You know this to be true about yourself or people around you who claim to follow the nutrition program they’re on and that they religiously come to every workout, yet they fail to achieve their goals, and so they blame their program, their busy life or some sort of outside circumstance.

The reality is it’s not a faulty program or any outside circumstance outside of their control.

See, most people say they want a better life, greater fat loss, a higher level of fitness, more meaningful relationships, bigger success, financial freedom, and happiness….

….Yet their actions prove the opposite.

Maybe this is something you or someone who you know is struggling with.

I’ve got to tell you, it’s extremely difficult to admit that you are the cause of your current situation and outcome and that no one else is at fault but you.

However, there’s something massively empowering about that because anything that you take responsibility for, you can also turn around and improve upon.

Now you might be wondering what the root cause of the self limiting belief system is that causes people to want one thing, get the other thing, and blame someone else for it.

The culprit here is something that’s called “inner emotional belief system”.

It’s the anchor that most people carry with them their entire lives. This inner emotional resistance comes in the form of guilt, self hate, anger, shame, fear, scarcity, greed, and out right laziness.

It may have been installed in you when you were young and impressionable. But you have total control over it now.

Inner emotional resistance creates a state in your mind that makes you believe that you have zero control over your outcome.

When in reality you are in direct control of your outcome and it’s every action that you’ve taken up to this point that’s brought you to where you are today in life.

There’s nothing more empowering them taking personal responsibility for where you are right now in life. Because in the very next moment you also realize that you are the master of your destiny.

You are the cause, and not the effect.

You have more control than you’ve ever giving yourself credit for.

You decide what time you wake up every morning to dominate your day.

You decide if you will hit snooze and choose extra 10 minutes of sleep instead of living your passion and purpose.

(Just think of the message you’re sending your subconscious mind when your first action in the morning is an act of weakness!)

You decide if you’re going to waste valuable time first thing in the morning by checking in on Facebook, Instagram, Twitter, and scrolling through your emails.

You decide if you’re going to spend the first 15 minutes working on your inner game by reading from a book or listening to an audio program that will help you emotionally, physically, or spiritually.

You decide if you’re going to work out today or make an excuse to skip it.

You decide what you eat, when you eat, and how much you eat.

You’re 100% in charge of the actions you take, the decision you make, The commitment you show, and the promises you make or break.

Nothing is more liberating or more empowering than knowing that you and only you are 100% in charge of your outcome.

The buck starts and stops with you.

And the only thing that is in between you and the incredible outcome that you want for your life is the inner emotional belief system that you carry… and that you must change in order to move forward.

And that dovetails perfectly with this quote…

“The failure to act is often the product of inner, emotional resistance than external resistance. To move forward you must give up your excuses. Do not capitulate to external resistance, AND resolve your own internal resistance. A high performer has no margin for such weakness.” – Dan Kennedy.

I believe in YOU! Take Charge!


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Posted in Mindset by John. No Comments

Burn Fat. Eat Waffles???

You love waffles but how do you eat them and still burn fat?

Santa Clarita personal trainer Johnny Bocobo shares a delicious low-carb protein waffle recipe.

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Over the years, and through many many fat loss challenges our breakfast loving clients have asked…

“Can I have waffles on this meal plan?”

We took this as a challenge to come up with a yummy version that our clients in Santa Clarita could have.

Oh you should have seen how many versions ended up in the trash, and even better were the faces we’d make. Some of this stuff was just B-A-D ?

But thankfully with persistence we came up with this version that we want to share with you today. It only has three ingredients, it’s low-carb, and totally protein packed.

Just the thing you need when it’s “Waffles for breakfast” day or “Sunday Brunch” day.

So there you have it. Something that most people aren’t supposed to eat when they’re trying to lose fat, and now you can have waffles all day if you want.

Click below to get the waffle recipe along with some delicious bonus recipes we’ve put together for you.

Thanks for reading, and if you like today’s recipe please share it with your brunch buddies.

From “Fat Mommy” to “Badass Mommy” (CASE STUDY)

“I love you my fat mommy.”

Many of you with young kids know they don’t often say things to be hurtful, they’re just speaking the truth.

For Santa Clarita mother of four Jennifer Shaffer this was what her son would say and it’s who she became – “Fat. Sad. Mommy.”

She was feeling overweight and tired.

At the end of most days she was left with no will or want to do things with her kids who wanted to play soccer and run around.

When this is how your life is you’d find it hard to be “happy mommy” right?

Then you entertain the idea of working out and you start to think…

“I’m 36 it’s too late for me to be happy fit and healthy.”

“I’m out of shape and past my prime.”

“It’s gonna take so long and it’s probably not gonna even work.”

When you’re in this place and you want to do something but not quite sure, Les Brown has a great quote that hopefully will compel you to take action…

“If you want a thing bad enough to go out and fight for it.”

That is exactly what Jennifer did.

She stepped onto the big blue floor at Fit Body Boot Camp in May 2016.

Jen put so much into her workouts she looked like she was fighting for something.

A few months later she took things to another level when she took a spot in a brand new 6-week program called The Girls Night Out Experience.

Everything seemed to fall into place at that point.

Stepping back to take a look at what she’s accomplished, Jen has…

-lost 53 pounds

-she’s no longer “fat mommy” her kids now call her “bada** mommy”

-goes on runs with her kids and her husband Ryan

-things that used to be painful and tiring are now enjoyable

-and she’s got some new muscle tone everywhere


We wanted to hear from Jen what made her finally get off the fence and decide to do something and here’s what she told us…

“Get off your a** and do it.

Because it will be the best thing that you can ever do for yourself, that will ultimately be the best thing that you do for your family.

Because happy mommy is happy family and there’s nothing better than that.”

If you’re ready to get off your a** give us a call 661 505-8193.

We’d love to hear your story and see how we can help you start your own transformation.

Much love and aloha!


50 Pounds Gone and Sciatica FREE!

You have a great family made up of your awesome husband and two beautiful children. Life is beautiful but there’s just one thing wrong. You’re not happy with yourself.

Imagine looking at a stranger every time you look in the mirror. Seeing a body that isn’t yours and not recognizing yourself anymore. That is where my client Ana Munoz was before she became part of our Fit Body Boot Camp Ohana.

On top of that Ana suffered from sciatic pain for years which made it impossible to carry her son for more than a few minutes.

Ana pretended to be happy and ignore how she felt about the shape she was in. She even tried wearing body shaping garments “but wearing those in the summer was just miserable” – then she reached her breaking point.

A friend of hers got her all excited about skinny jeans that stretch. So she bought a pair and pretended to be happy but there was something gnawing at her deep down. Ana didn’t want to keep buying bigger sizes or super-stretchy jeans.

That’s when Ana got an email from us and made what she said was “an important and life-changing decision” she became a client.

She sweated through her first day, then her first week, and her first month. It was obvious she was on a mission and would not be stopped.

I remember Ana always texting me with questions asking what she should do next and what she should be eating. The best part was when the first text came through about her clothes fitting looser, then another about 18 pounds coming off her.

Ana took another big step for herself by participating in our 6-Week New Year Revolution Challenge at the beginning of the year. In that 6-weeks Ana’s focus and determination went to the next level. I could see from her food journals that she was nailing her nutrition and my coaches would tell me how hard she worked at 5:30 in the morning.

In 6-weeks Ana melted away close to 20 pounds, winning our New Year Revolution Challenge and putting her weight loss at 38 pounds!

Being the hard-charger that she is Ana stepped into deeper water by joining our members-only Game Changer transformation program AND guess what?

She set a personal best with her deadlift of 200 pounds, achieving her goal of doing unassisted pullups, and melting away another 12 pounds putting her total at 50 pounds lost and 8 sizes!


She can also carry her son now as long as she wants with no hint of sciatic pain.

I asked Ana what she would say to the Ana she was before she started and this is what she said…

“Don’t think twice about joining Fit Body. It is the best decision you will ever make for you. Yes, you can join a regular gym but you will not get all the attention, support and motivation you get from the Fit Body coaches and members. You also get a different fun and challenging work out every single day which will make it hard for you to get bored. I am addicted and look forward to each day at Fit Body.”

If you’ve been finding yourself staring at a stranger in the mirror and pretending to be happy about skinny jeans that stretch give me a call at 661 505-8193 and I’ll hook you up with 3 free sessions to get you started on your own life-changing path.

Committed to your success,


Ana’s 200 pound deadlift!

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“Don’t Back Away”

That’s my own personal quote of the day that came into my head this morning…

“Don’t back away.”


What do I mean by that?

I’m talking about something you’ve done and I’ve done that erodes your confidence and sends you cowering back into a dark hole of unfullfillment.

You know those goals and dreams you have? Those incredible things that are freely and abundantly born from our imaginations that allow us to live and be the greatest expression of us.

Yeah those things that we back away from when we go for it and fall on our asses. That we allow that scared little voice inside us to say “You know what that’s too hard. You can’t do that. You should do something more realistic.”

Don’t back away.

I’ll borrow a page from my life circa Johnny at 17 on a skateboard. I fell off my board, cut open and bashed my shins, caught a few skateboards to the crotch, broke a few boards, twisted ankles, and let loose with rivers of F-bombs.

And sometimes this was all in one day! Why because I made up my mind that I was going to land an Ollie-kickflip over a gap (jumping my board off a sidewalk, over an embankment while flipping it, and landing on the asphalt at the bottom).

Nothing else mattered. Anything less was unacceptable. I had to do it.

Some friends urged me to keep trying it, and some tried to get in my ear with that’s too hard.

I must have gone after that trick a hundred times, looking like an obsessed idiot flinging myself over the edge. In my delirium of again, again, again I heard the solid “THOCK” of my wheels landing solidly on the ground.

HOLY SH**! I landed it!

Man do you know what that did for my confidence? I just showed that unsure, unconfident little Johnny inside me that too-hard was possible.


And that’s what I invite you to do for yourself starting today. Don’t back away from the goals, dreams, and whispers of inspiration that are telling you “do it” – let it be the force that guides you to success today : )

If you could use some help learning not to back away and going after your goals give me a holler at

Much love!


100 Pounds and No More Crying in the Fitting Room

Alyson Before After 100


Grant Cardone talks about becoming unreasonable and obsessed about your goals in his book “The 10X Rule” because for many people stuck where they are that is the level of action it takes to get you out of stuck and live a super-life.

My client Alyson Morris is doing exactly that. This Santa Clarita mom and accountant is on a weight loss mission, and nothing is going to stop her. But to know Alyson’s story you gotta know where she started.

When you’ve struggled with weight all your life, diets and diet pills become a way of life, even though none of it really works long-term. Three kids later and an abusive marriage lead Alyson to blow-up to 240lbs leaving her tired, depressed, and just feeling like giving up on life.

She took a step in getting herself back by divorcing her husband and after some soul-searching did the only thing she’d known, get started on one of those pre-packaged food diets. Alyson had a 40 pound weight loss doing that with a combination of walking and eventually jogging. The Universe really smiled on Alyson when she “found the love of my life!”

Then something happened that happens to lots of people, Alyson got comfortable. Suddenly a few pounds here and there stop mattering because “I love you the way you are, honey” – soon the daily run got put off till tomorrow, and replaced with eating out and cocktails.

But life wasn’t done with Alyson yet:

“Life started throwing curve balls at us left and right, some good some bad. I was eating more and drinking alcohol to cope with stress. Eventually I was buying bigger clothes and crying in the fitting room when nothing looked good on me. In 4 years I had made it back up to 235lbs.”

The girl  who was passionate about singing since she was 5, didn’t want to get on stage and sing with her band! She was afraid to go out because she didn’t want anyone she knew to see her with all the weight she gained back. Our songbird was falling into a deep depression and becoming a recluse.

It took a YEAR of Alyson telling herself she had to do something before she hit rock bottom and said “I deserve to be healthy, happy, and fit” and gave me a call.

Her first day at boot camp was January 2015, she was a bundle of nerves…

“I didn’t know if I would be able to do a single pushup let alone make it through an entire workout.”

“I’m here on my own without a workout partner and someone to help push me along.”

“I don’t know anyone, I feel out of place.”

When you get unreasonable and obsessed with your goals all that head-talk don’t mean a thing. Alyson lost 16 pounds in her first 6-week boot camp challenge, then another 20 in a members-only 8-week challenge. Since that nerve wracked day in January she’s lost over 50 pounds, 6% bodyfat, and 5 sizes on her way to her huge goal of 100 pounds.

More than that you can see Alyson’s got some swagger back. “I’ve gone from barely being able to do a pushup on my knees to busting out several on my toes, from feeling like I was going to die after a few squats to squatting with 50 lb dumbells IN EACH HAND:)


Alyson ripping 40lbs off the floor for a dumbbell snatch at boot camp.

I have learned about what foods should be going into my body and have become obsessive about counting my macros LOL:) I have changed my life for the better!”

If there’s anything I want you to walk away from this story with it’s this: Get obsessed with your goals. Be unreasonable about your goals.

It will super-size the effort, commitment, and drive you have on your journey to achieving your goals. You’re going to need that when life throws you curveballs and you start questioning why you’re doing what you’re doing. Even your friends and family will get in on the act of sabotaging you. “Why don’t you take a day off?” “Aren’t you doing too much?” are just some of the things you’ll hear.

Does any of what you just read ring true deep inside of you? If there’s a “yes” in there no matter how small, send me an email at Tell me about your story and how I can help you.

Committed to your success,



How This Mom of 2, Slid Back Into Her Bikini


  • You have two small kids
  • ZERO time for yourself
  • A full-time J-O-B
  • You’re not happy with your fitness but doing nothing to change it
  • You have trouble falling asleep
  • and you’re seriously lacking energy

What would you do to change your situation and get back into shape?

Santa Clarita mom Amber Tyndall, told all that stuff to “go take a hike” and got herself up for 5:30am boot camp. Was it easy? Heck no.

Amber found herself going back and forth about the time committment and being able to go on a consistent basis. Then of course there was that 5:30 time…“I’d never worked out that early, but it was the only time I knew I could attend daily.”

On top of that throw in a goal that would seem totally out of reach…

“I wanted to be carefree in a bikini again and didn’t feel like that was doable.”

So what happens when you attend boot camp daily?

Amber says she has energy and sleeps SO much better. “I also have muscle definition back for the first time since having children and it feels great.”

Then she sent me this

Amber Bikini Msg

She made the impossible, possible and she’ll be the first to tell you how she did it. “Fit Body isn’t an extreme 8 week challenge where you see dramatic results and immediately return to the same bad habits. It is a lifestyle change, and once you stick with it the results mentally and physically are extraordinary.”

So how can you have a turnaround story for yourself?

  1. Put a big smackdown on limiting self-talk. That voice is always going to be there. The difference is when you are able to take action despite what that voice tells you.
  2. Have a goal that means something to YOU. Something that will make you reach to get it, and believe that it’s possible.
  3. Commit yourself to doing the daily work on your mind and your body. No matter what.

That’s it. Three simple things that can change your life. If getting back into shape has been eating away at you, and you’re ready for change give me a call (661 505-8193), come try a workout on me. Let’s work together to make your dream a reality.

-Committed to your success,


She Lost 30 Pounds Twice?!

Sounds crazy right? This is the story of my client Carla, a mom and teacher in Santa Clarita.

Carla is a down-to-the-core, hardwired, deep in her DNA “nightowl” who called me “INSANE” for suggesting she come check us out at our 5:30am boot camp session.  I believe the words she said were “That’s impossible!”

Sprinkle in some limiting beliefs like feeling worried that the workout would be too hard, that she wouldn’t be able to keep up, that she would look stupid, that the trainer (me??) would be the yelling type.

Lots of people would say “Nope, I’ll just keep doing what I’m doing” – but how do you allow yourself to continue down that road when the daily dialogue with yourself goes like this…

“I was very unhappy with my weight, the way my body looked and the way my clothes fit! I was tired of buying bigger clothes! I did get some regular exercise…using an elliptical at home, but I definitely wasn’t getting the results I wanted.”

So in 2012, Carla had had enough and she started boot camp.  She lost 20lbs in 20 weeks! At first she was sorta discouraged that the weight was coming off so slowly, but then when 20 weeks passed and she realized she’d lost 20lbs, Carla was ecstatic!

“It was the lowest weight I had been in FOREVER!! Then I went on to lose 10 more pounds in the next couple of months.”

Then 2013 came and turned Carla’s life upside down. Her mom passed away. She began slowly, steadily gaining weight again (about 12 pounds). She never stopped working out, she just went to bootcamp less frequently.  Her clothes were too tight but she refused to buy bigger ones because a part of her  KNEW she could get back down to where she had been for so long.

The thing about tough times is they always come to pass. It’s just when we’re neck-deep in it we sometimes lose sight of that fact and stay stuck. In some strange way that stuck-ness becomes the new normal. That’s the way it went for Carla until 2015!

Once again she had had enough and did something about it. She jumped full-force into our Members-Only  8-Week Game Changer challenge and began working out consistently again, started to eat better with personalized macros and specific meal plan, and began to look at the things in her life that were holding her back from reaching the success she wanted!

To put it mildly Carla got re-focused and “I had a fabulous experience! I am back to a 30 pound weight loss…from 162 to 132! When I started in 2012, I was squeezing into size 14 jeans and now I wear a 6 or 8!! I feel GREAT!”

I’m totally proud of Carla not just for crushing her goals, but for doing it twice. Her story is something that happens to many people. They achieve a goal, then LIFE happens and they get whisked away in the tidal wave of it all, and lose themselves. It takes a lot to dig inside and pull yourself out of the dark and I wanted to know what Carla’s secret was.

“Give it a try!! You just might love it!!

I never thought I would be motivated enough to get up early and workout before school, but I do! Sure the workouts can be hard, but the trainers will modify any specific exercise for all abilities and intensity levels! Before you know it, you will be able to take it up a notch!

You have no idea how much you are capable of!!

You are not too out-of shape or too old to do this! At 44, I am in the best shape of my life…feeling STRONG, lean and very happy!”

Whether you’re on the other side of this screen going back and forth about doing something or you’ve achieved your goals only to let life have its way with you, I want to invite you to consider this one thing. Yes life will deal you a bad hand sometimes but that is not the signal for you to stop living, give up on yourself, and checkout from life.

Take a page from Carla’s story and don’t count yourself out. Like she said, “You have no idea how much you’re capable of.” If you feel like NOW is your time and you’ve had enough just give me a call (661 505-8193). Tell me how I can help you change your story and say “hello” to the best version of you.

Committed to your success,


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Posted in Fitness by John. No Comments

34 Pounds, 3 Sizes, and 6% Bodyfat Later (CASE STUDY)

Just 2 months ago Nicole McCreery dropped two jean sizes (she mistakenly got her jeans from the junior section) in our members-only 8-Week Game Changer Challenge!

Hearing about challenge results is always cool but I think it’s even more important to know what got our clients started and what happened once the challenge ends.

That’s what I want to share with you here.

Way before Nicole lost inches and weight she found herself always tired, stressed, overwhelmed, unhappy and depressed. She gave everything she had to everyone else around her and nothing to herself.

Nicole hated looking in the mirror because her pant size reminded her how fat and unsexy she felt. So to unwind from it all she would have her chai latte’s every morning and cider and wine at night, only to start the whole cycle over again the very next day.

Then the universe stepped in with a messenger, Nicole’s friend and Fit Body Boot Camper Carla, who told her about what she was doing and invited her to come and check it out.

It’s a funny thing that happens when you decide to elevate your life. Your old life does everything it can to keep you from leaving, like making you say…

“I don’t have time for this.”

“This is going to be hard.”

“What time did you say I had to get up? Isn’t it still dark at that hour?”

It’s a good thing Nicole told that voice to shut up, because that was the start of her boot camp journey with us.

Now for someone who’d joined gyms in the past, had trainers in the past, and attended group classes regularly you might ask “What’s gonna be different this time around?”

Nicole discovered it was the camaraderie at boot camp that got her motivated and kept her motivated.

She said, “At FBBC, we laugh, cry and grunt together as we are all feeling the same pain and awesomeness together; no matter if this is your first day or your 700th day.”

Something else that made the difference for Nicole was the personal touch and motivation given to each person by the coaches. She says it “…is always encouraging and done with a true desire to make you your best. If I am not pushing myself hard enough they push me harder, knowing my capabilities.”

All that pushing and camaraderie led Nicole to take things to another level by entering the challenge programs at boot camp, and like I said at the start of this story Nicole dropped 2 sizes just 2 months ago.

The bigger picture is that she never stopped after the challenge and since that time has gone on to lose a total of 34 pounds, 3 sizes, and 6% bodyfat!

I asked Nicole what she feels like now and here’s what she said…

“I’m happier, sexier, and more positive in my whole life journey. I’m addicted to getting myself to the gym 5 days a week, sometimes 6. I am a new person!

If tired, stressed, overwhelmed, unhappy, and depressed are how you feel at the end of your day, and maybe you’re in a situation where you give and give to everyone but yourself, I feel your frustration.

Now just might be the time to reach out and shoot me an email ( Tell me how I can help you. Whatever you do YOU are NOT stuck.

Committed to your success,


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Posted in Fitness by John. No Comments

1 Reason YOUR Results Are STUCK

BC Girls Wall Pushups


How long you been doing that?!


Ever since starting as a personal-trainer in a big-box gym over 17 years ago I still see it. People doing the SAME exercises and wondering  why their body isn’t changing.

I get it. I fell into the same trap myself. You look around at the gym and see the fittest people who look like how you want to look and you ask them what they do and you start doing it. OR you just fall in love with certain exercises because you’re good at them, you get a good pump, or you just like it and it becomes your forever move.

I’m not against favorite exercises. I am against doing the same thing over and over and then being unhappy when your results aren’t what you were expecting.

A couple of things happen when you stick with the same thing for a long time:

  • Your body gets used to what you do and stops changing
  • Your mind gets used to what you do and things get boring
  • You create something called pattern overload which can lead to overuse injuries and imbalances

If you’re pursuing a fitness goal like fat loss, getting more muscle tone, and losing inches and sizes you bet your booty you’re gonna have to mix things up. Your body sees exercise as a stress and will always work to become more efficient at dealing with that stress. You have to keep your body in a state where it frequently has to work at becoming efficient at exercise stress.

Does that mean giving up your all-time favorite-est things in the history of ever? Not exactly you just have to use something we do at my boot camp in Santa Clarita – periodization.

In simplest terms periodization is a progression of your exercise over time. There are tons of things you can play with when it comes to your progression so I’m going to pare things down  to 1 thing you can start to do today to mix things up and get those results you work so hard for.

That one thing is stability.

True confession time. I LUURV me some deadlifts. I love the feeling of pulling heavy s*** off the floor. The reality for my body is I can’t sustain pulling 2x’s my body weight off the floor for months. It gets harder to recover and I start to get aches and owies that stick around longer than normal.

The solution has been to give my body a break from heavy stuff by taking away stability with single-leg barbell deadlifts.

Does it suck? YES! I feel like a total noob and I don’t get the ego-stroke of being able to pile the weight on, but I stick to it.

The words of my mentor Bedros ring in my ears in the vid below “Embrace the suck”…

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Here’s the thing. Every time you take away stability you are forced to use less weight, work slow and controlled, and train unilaterally. The cool thing about that is you squash any weaknesses you know or don’t know about, so when you go back to bilateral movement you are stronger and can possibly lift more. Happy ego again. YAY!

Here are some ways you can progress:


  1. Standing on two feet
  2. One foot forward
  3. One foot off the ground


  1. Working with both hands
  2. Working with alternating hands
  3. Working with one hand

Like I said earlier this is stuff you can do today. Put it into action and get yourself out of STUCKVILLE.

Committed to your success,


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Posted in Fitness by John. No Comments