Episode 39 Resources

Links and addtional info about everything discussed in this episode

Keeping it Exciting!

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Michelle’s Team MissFits Training in full effect!  She’s been working out Monday through Saturday, 5 days of weights, 5 days of cardio, 1 day of circuit!  5am today was a success!

Lisa has gone back to basics, will be our topic for next week!

Alan says “We love to do circuit training and interactive exercises. We also like to bounce around to different areas of the park to keep it interesting. We also like to throw in fitness games to keep it fun.”

Alan’s Very Own Breakfast Recipe

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Spinach & Egg White Wrap

Alan provided for us this recipe he uses for his own breakfasts!

“This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don’t be surprised if you get hooked!  Recipe makes 2 servings!”

Here’s what you need:

1 teaspoon olive oil
1 garlic clove, minced
1/4 cup tomato, finely chopped
2 cups spinach, roughly chopped
1 cup egg whites
dash of salt and pepper
2 sprouted grain tortillas
2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)


-Spread a tablespoon of pesto over each tortilla and set aside.

-In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.

-Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.

-Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein. Servings: 2

Alan’s Cheat is the Way to Our Hearts!

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Alan’s favorite cheat is a gluten free brownie! Who doesn’t love a gluten free brownie!? Specifically, Alan told us that a member of the boot camp makes her own gluten free brownies and will bring them down to the workouts! Talk about motivation!

Below are some links to Gluten Free Brownie recipes!

Parade’s Fudgy Gluten Free Brownies (pictured above)

The Best Gluten Free Brownies Ever from All Recipes


Boot Camp Hit List

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Alan’s choice for this week is “Turn Down for What” by DJ Snake & Lil Jon, as he say’s that is one of his boot camps favorites.

Additionally, they usually use Pandora and rotate between Hip Hop and Club/House music.  Sometimes they cool down to R&B.


Who is Alan Courtenay?

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Alan Courtenay is the CEO/Founder of NYC Boot Camps and recipient of the High Impact Trainer of the Year award. He was rated as top 10 master trainer out of 150 different clubs located throughout the Tri-State area during his entire four-year tenure at NYSC. Besides personal individual and group training he mentored a staff of personal trainers at NYSC for two years. Recently he was featured in the HGTV House Hunters episode of 2013.

Born and raised in the Brooklyn community he received a B.S. in Exercise Physiology from Long Island University followed by a M.S. in Exercise Science.

His professional career in fitness training and management spans over eight years during which he has trained adults of all ages and physical condition and taught physical education to children, under the New York Board of Ed, for the prior five years. He participated in basketball camps and semi-pro leagues throughout New York, New Jersey and California and his collegiate experience playing for the Long Island University Blackbirds basketball team inspired and cemented his dedication to improving people’s health, vigor and strength.

Alan’s passion for helping others motivated him to further his education by becoming a NASM-PES Certified Personal Trainer and Certified Weight Management Coach. His 360-degree approach to fitness has helped him to successfully operate his own fitness boot camps in Battery Park City and Prospect Park for the past five years.

His training approach is to consistently progress groups or individuals to higher levels of fitness and conditioning safely and effectively. With this emphasis on improvement there is regular change in style and variations of workouts. His philosophy of a fit body means “no weaknesses” in all categories. This approach works hand-in-hand with keeping the mind just as strong and active as the body and making effective lifestyle changes in eating habits. No key is left unturned in his dedication to keeping his clients motivated and accountable in order to reach their goals.

Get Fit With Alan or NYC Boot Camps!

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Alan offers so much more than just his boot camp – check out the below on how you can find ways to get fit!

One-on-One Personal Training

Get a customized workout tailored to your needs at the convenience of your home, office, park or gym.

A professional certified trainer designs each session based on your needs and goals.  The individualized attention keeps you motivated and on track in achieving the body you want.  Prices vary on location and travel time.

This package includes free customized strength and cardio workouts that you can take with you to the gym, at home or traveling.

Weight Loss Fitness Boot Camps presented by www.NYCBootCamps.com

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Cancel your gym membership and jump start your weight loss journey with NYC Boot Camps.

Training with a group is motivating and fun as you all work towards leaner, fitter bodies. Best of all, you’ll have a blast while you’re losing weight! Our boot camps are fun, exciting, and energizing… and guaranteed to give you results!

Membership includes free customized meal plans with your membership.

21-Day Rapid Weight Loss Boot Camp

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That really important date is right around the corner and you have to look your best for it.

Sign up to transform your body in only 21 Days for a particular event or occasion. Lose between 5 to 10 pounds every 4 weeks!

When time is of the essence and you’re under time constraints to get in shape, then this is the perfect for you.

911 Weight Loss Boot Camp

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Lose 91 pounds in 91 days!

This boot camp is for plus-sized individuals looking to get rid of the weight once and for all. We’re only looking to work with those who are seriously committed towards changing their lives. Free meal plans and nutritional seminars are included with your membership. Serious inquiries only.


Strengthen the muscles needed for labor, pregnancy and delivery. Then get rid of that belly once and for all.

Improve your recovery process, your strength and flexibility.

Our pregnancy workouts are safe, effective and fun… and guarantee that you’ll lose all the weight you put on.

Bridal Boot Camp

You’re big day is coming up– don’t you dare walk down that aisle without getting ready for it!

Get yourself and your entire bridal party ready for the most important day of your life. Lose weight and tone up all areas of your body that your wedding dress exposes. Photos and videos are forever! This is the one time you really want to look your best.

Online Personal Training

All you need is a computer, webcam and high speed Internet access to get the body you always wanted.

Train with me online with LIVE video streaming and video conferences. Use whatever exercise equipment you have in your office or at home and train remotely.  What if your computer isn’t always handy? We can also design a customized workout you can do at home or at your gym. Just print it out and you’re good to go.

To keep you motivated and your workout interesting, we’ll update your workout every 2 to 3 weeks.

NYC Boot Camp Info

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Here’s how it works:

Our NYC Boot Camp trainees meet with us either 3 or 5 times a week for one hour a day. We might work outside in a park using the environment (weather permitting), or inside at the gym. Either way, you’ll have a blast during those 60 minutes, sustained energy throughout the day… and, yes, you will see results!

In New York City, a good personal trainer will charge between $100 to $150 dollars per hour for their services!! For less than a fraction of the original cost of personal training you’re only investing between $15 to $20 dollars per session, and getting the best full body workout you can get for a full hour. That comes out to just $6.67 a day. We are so confident in our personal training services that…

I Personally Guarantee To Refund ALL Your Money Back In Full, if you do not get any results within the first 30 days. No question asked. No hard feelings.

Will post video to see boot camp in action on our blog:

Sign Up!

You can try out our boot camp program One Day… FREE!

You’re not obligated to continue with us if you’re not happy with our services. You can simply walk away and try something else. Being that this is a special promotion and our spaces are limited, please call us today to reserve your spot before all the spots are taken. They usually run out by 2nd week of the month.


We CANNOT guarantee your spot until you speak with one of our professional trainers for a FREE 15-minute phone consultation. This consultation will help us assess your needs and goals so we can successfully deliver you across the finish line.

Contact Info 

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Want to contact Alan and learn more about NYC Boot Camps?  Go to NYCbootcamps.com and for more health and exercise tips feel free to visit Alan’s blog at AlanTheFitnessCoach.com.  NYC Personal Trainer Alan Gives You Weight Loss Secrets and Nutrition Advice!  While you’re there, sign up for his free monthly newsletter or you can always read his latest posts on Facebook and Instagram to keep fitness and health fresh on your mind.

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Follow along while watching Alan on our Episode to learn more about him and whats next for NYC Boot Camps!


What motivated you to become a phys ed teacher?

How long were you a phys ed teacher before you started personal training?

What motivated you to move from personal training to boot camps?

What kind of results have you seen with clients?

What was your most difficult client and how did you see them grow, change and succeed?

What is a common quality of someone who is successful at weight loss?

What kind of training packages/plans do you offer?

What method do you use to come up with your boot camp workouts?

How do you handle those with injuries?

What is your main client demographic, is there a good mix of men and women from all levels of fitness?

Many of our followers have a hard time finding time for health and fitness, can you offer any advice for them or tips that you have seen work for your clients?

We see that if you sign up now part of the package includes a detox and meal plan. Do you work with a nutritionist and do your clients have access to this nutritionist to reach additional goals?

What’s next for NYC Boot Camps?

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