Getting Started on a Running Program

I recently competed in the Carlsbad Half Marathon and am gearing up for several more running events in the near future.

I have found BOOTCAMP 619 has been a great motivator for me to get into these events and while participating in them myself have been encouraging many of my friends and clients to join in the fun.

People are often intimidated by the idea of competing in a marathon event at first. It is a great sport and there are some very easy steps you can do to get ready for the big show.

Walking

Don’t over do it and jump right into something you are not comfortable with. Rather than dive in the pool, first start by sticking your toes in the water. Begin walking for a half hour until that feels too easy for you.

Speed It Up

Once you are ready, pick up the pace. Walk quickly for the same amount of time. You may be surprised that you can get your heart rate up by a fast walk. Make sure to challenge yourself!

Back and Forth

Start with a jog and rest a bit by walking when needed. Make sure to increase the amount of jogging time and decrease the amount of walking time as you get more accustomed to the exercise.

Give It Some Time

If you aren’t ready for a full jog, increase the amount of time that you jog and walk intermittently. For example, if you had been doing it for 30 minutes, bump up the time to 45 minutes and then an hour as you get more comfortable.

Getting involved with a team can be a great motivator. People who share common interests are great for lifting your spirits when you are feeling unmotivated or hitting the wall. At BOOTCAMP 619, we foster a spirit of enthusiasm and encouragement in all our activities.

Kettlebells for Full Body Conditioning

Kettlebells have gained much popularity and sparked the interest of many fitness enthusiasts as of late. However, the Kettlebell, which originates from Russia, has been a training tool used since the turn of the century to develop full body conditioning and fitness. There is no other tool that does it better.

The Kettlebell is a cast iron weight that looks like a cannonball with handles. It comes in ‘poods’, which is an old Russian measure of weight which equals 16kg (roughly 35 lbs.). An average man should begin with a 35-pounder, while an average woman should begin with an 18-pounder. These weights may not sound like a lot, but in its use, they feel a lot heavier than they should. Most men will progress to a 53-pounder, while women advance to a 26-pounder.

The benefits of Kettlebells in your fitness program or athletic training are numerous and diverse. Regardless of the reason a person trains with Kettlebells (to lose weight, get stronger, develop a toned body or to improve or enhance athletic performance), the Kettlebell workout provides the body with a challenge that will engage multiple muscle groups at once. This forces the entire body, specifically the core, to contract as a group, building both strength and stability at the same time.

Below are a few other key benefits to training with Kettlebells:

Full body conditioning - the body learns to work as an integrated unit (linkage)
Big results despite spending less time in the gym
Increased resistance to injury
Work multiple energy systems simultaneously - aerobic and anaerobic
Improved flexibility, mobility and range of motion
Increased strength without increased mass
Learning how to produce AND reduce force
Enhanced performance in athletics/sports and everyday functioning
Decreased body fat
Decreased stress
Increased energy levels
Increased endurance

When training with Kettlebells, it is important that you maintain proper posture. You must avoid an excessively rounded spine and shrugged shoulders. Do NOT let the knee track over the toes frontally, laterally or medially. Regarding its movement, keep your motions smooth, controlled and performed with intent. Gradually increase your weight, volume and intensity. Failure to follow these guidelines WILL lead to injury and/or over-training.

If you want to maximize your Kettlebell workout and get personal instruction of proper technique and form of the Kettlebell exercises, find a Certified Kettlebell Trainer (CKT) to instruct you.

BOOTCAMP 619 has an IKFF Certified Kettlebell Trainer, with 11 years of experience in the field, available to work with you and get you started in learning the skill of training with Kettlebells. Let 2010 be the year you have your body fully conditioned and performing at an optimal level with BOOTCAMP 619!

　

How to Become a Runner

Though running started to become a more popular sport for athletics in the 60’s and into the 70’s, it’s certainly nothing new. Human beings have been running for survival for ages. The Greeks had competitive foot races at least as early at the 8th century when they held the first Olympics. There is a legend that one ancient Greek ran 300 miles in four days to get help against an invasion of Athens. As you can see, running is a natural activity for humans and people are getting involved from all walks of life.

One of my favorite books on running by Jeff Galloway shows that there are five stages of progression of the runner: the beginner, the jogger, the competitor, the athlete and, finally, the runner.

The Beginner:

One who is new to runner can encounter some difficulties early on. Running is definitely a lifestyle sport. Many times, the Beginner may get out for their daily runner based on excitement for their new sport but then have a more difficult time motivating themselves every day when the newness starts to wear off. They may also find some of their less active friends threatened by their new activity.

The Jogger:

The Jogger now feels secure in the sport. Though the first part of the run may be challenging, they have begun to feel their running “addiction” develop. Joggers do not usually have a plan or goal, but treat their sport as a diversion or a good activity for getting in better shape. However, sometimes the lack of a true goal can lead to frustration.

The Competitor:

Commonly, after about two years of jogging, about 30 percent start to feel competitive urges. Not everyone moves from being a Jogger to a competitor. The Competitor often joins small groups of runners to train better, making every workout into a race.

The Athlete:

The next phase, the Athlete, is the one in which trophies or awards are not the true motivation. The Athlete enters a state of mind in which they compete with themselves. They must meet their true potential, regardless of age or running class.

The Runner:

The Runner enters the phase in which they blend all the best elements of all the previous categories. They must balance fitness, competition, and social life all within the sport. Running exceeds being the primary focus of your life and becomes something that is integrated into all the most important aspects of family, friends and work.

Running is a delicate sport and may not be for everybody – therefore it is important to consult with a medical and fitness professional before starting a regular routing. BOOTCAMP 619 and SD Personal Trainer have great ways to get you in shape to start your daily run.

Michelle Mackler - Fitness Manager at BOOTCAMP 619

Michelle was born in Hawaii, yet has spent most of her years in San Diego. She became involved in competitive sports at an early age. It was at this time she began to learn the importance of discipline, commitment and patience. She also learned the value of perseverance. It is her strong belief that small sacrifices are worth making to attain your desired goal. These traits have helped her become a highly respected and successful personal trainer.

Michelle is a graduate of San Diego State University with a Bachelor of Science degree in Exercise and Nutrition Science, specializing in Kinesiology. During her last year in college, she participated in her first fitness competition and placed 1st in Figure and 3rd in Fitness. Through this experience she truly understood that it takes more than desire to reach a health or fitness goal, it takes non-negotiable commitment.

Another reason for her strong dedication to the health fitness industry is due to the many illnesses and injuries she has seen afflicting people she cares about. Many of her extended family members have died of illnesses that were preventable and still others suffer from diseases manageable with proper exercise and nutrition habits. Her family’s state of health has been a growing concern for her and the remedy for that begins with education and awareness. The health fitness industry has provided a place for her to exercise her ability to communicate and share life-extending knowledge not only with her family, but also with other families in creative, empathetic and enthusiastic ways.

Her passion for fitness is the premise of her business, “Powered By Passion (PBP) Fitness”. She has made it her goal to motivate and educate people to live a healthy and active lifestyle. She is genuine in her concern for her clients’ health and this awareness shows in every session she conducts.

She subscribes to the importance of “Core and Functional Fitness” training since the body is designed to work as a whole, only as strong as its weakest link. Among other modalities, she favors the use of Kettlebells to strengthen core muscles, increase agility and mobility and provide aerobic activity.

Michelle has helped private residents of Rancho Santa Fe and Fairbanks Ranch since 2001. She has expanded her business to include private training in home gyms, the park or the beach in North County San Diego ~ Carmel Valley, Del Mar, Solana Beach, Cardiff, Encinitas, La Costa and Carlsbad.

“Exercise your passion for life…because the one life we are given is to be actively enjoyed.”

Stretching to Help Back Pain

Back pain is a chronic complaint of many people. This is often caused by stress on a weakened muscle system. It can be caused by trauma, injury or postural stress. Pain is often felt even two or three days after an injury or trauma occurs, making it difficult to pinpoint the cause or react to it in time. Exercising the area can be a great way to avoid future injury.

Stretching is an important way to relieve the pain that you may be feeling.

Trunk movement is a combination of the use of the lumbar and thoratic spin. It is a complex combination of movement at each vertebra of the spine. When stretching, it is important to concentrate of the large muscles of the truck but this will also cause a benefit in the smaller muscles too.

To stretch the back extensors, sit in a chair and keep your upper back straight. Hold a folded towel behind your lower back and hold it at the sides with each hand. Bend from your hips, keeping the upper back still straight and use the towel to provide resistance between the arms and back.

For the trunk rotators, sit in a chair with your back straight. Twist to the right as far as you can comfortably and grab the back of the chair to hold yourself in place. Repeat on the opposite side.

The latissimus dorsi, or lats, are found on the sides of the back. To stretch them, sit in a chair and raise your right arm to a position bent at a 90 degree angle behind your head. Keep your back and neck lengthened and reach over with your left hand to pull the right elbow gently toward the left shoulder. Make sure to feel this stretch in the lats and not just in your triceps. Repeat on the other side.

If you are experiencing back pain or chronic back injury, you may benefit from strengthening the affected muscles. Come join us at BOOTCAMP 619 to see how a good exercise routine can benefit you.

Neck Stretches for Pain and Tension Relief

As you may imagine, the neck and shoulder area is an intricate system of muscles that not only works to move the head, but also aids in the movement of the arms and areas of the torso. Almost everyone has excess tension in these muscles not only from athletics, but primarily from environmental issues – we spend much of our lives sitting at our desks, in cars or in chairs that are not well designed to support our bodies. It is here that these muscles can compensate and create tension and a potential for pain and limited movement.

The neck and upper shoulders are made up of a few muscle groups. The trapezius muscles are shoulder muscles at the rear and upper base of the neck. They help to elevate the shoulders and give forward and side movement to the head and neck.

The scalenes are three muscles which run up the neck along the spine. They assist in neck movement, as well as rib elevation for proper breathing.

The scapula are the muscles along the side of the neck that aid in neck and shoulder movement and the turning of the head.

An imbalance in any of these muscles can result in limited movement, pain and headaches.

To stretch the trapezius muscles, lie on your back. Keep your neck lengthened and turn your head to the right as much as is comfortable. Tuck in your chin and pull your left shoulder toward your feet. Put your left arm under your body to hold down the left shoulder and wrap your right arm around your head so that your right fingers are holding the base of your skull. Try to bring the left shoulder and back of the neck toward each other. Repeat with the opposite side.

For the scalene muscles, lie on your back and pull your left shoulder away from your each. Hold it in place by placing your left arm under your body. Keep your face pointing toward the ceiling and laterally flex your neck to bring your right ear close to your right shoulder comfortably. With your right arm up around your head, use your fingers to hold just above your left ear and bring it toward your left shoulder.

To stretch the scapula, sit in a chair with your spine extended. Drop your head toward your chest and turn your chin to the right at a 45 degree angle. Use your right had to hold the top of your head and pull until you feel a stretch on the left side of your neck.

When stretching the neck muscles, make sure you never feel pain. Also, if you have had an injury, it is imperative to seek the help of a professional.

If you are experiencing this kind of tension, BOOTCAMP 619 is a great stress reliever. Come join us for the most intense stress-relieving workout of your life. You are worth it!

Upper Body Stretches to Avoid Injury and Setbacks

We have seen before that the shoulders are a very delicate muscle group and an injury to the rotator cuff can be very debilitating to athletes and anyone interested in fitness. It is very important to protect this area, as well as the supporting muscle groups.

You may not realize that the chest, as well as the arms, offer very important support to the shoulders.

The chest is made up mostly of the pectoralis major muscle. Two very important muscles in the arms are the biceps and triceps.

The biceps brachii is a two-headed, two joint muscle that crosses both the shoulder and the elbow. So does the triceps, which is a three headed, two joint muscle.

The pectoralis major gives shape to the chest but is also a strong source of movement to the arm. It has two heads.

It is quite easy to do a self-stretch on your chest. Stand in a doorway to provide resistance. Raise your arm and place it on the outside of the door frame and lean forward through the door. Raise or lower your arm to create different stretches. Make sure not to arch your back.

To stretch the bicep, stand with your back facing a table that reaches just below the hip. Rest your forearm on the top of the table and lower yourself to one knee or as far as you can comfortably.

To stretch the triceps, sit in a low-backed chair. Raise one arm straight up and then bend it at the elbow so that your hand comes behind your head. With the other hand, reach over the elbow and pull the arm toward the opposite shoulder. This stretch can also be performed standing if you do not have a proper chair but make sure not to arch the back.

At BOOTCAMP 619, we emphasize a good stretching routine before and after your workout. Come in today and talk with Chris Keith about how to meet your fitness goals in a healthy way in 2010!

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Common Irritation of the Sciatic Nerve

Many people who are active in fitness and athletics complain of pain caused by irritation of the sciatic nerve. Though people most commonly complain that they are experiencing “sciatica,” there are actually some symptoms caused by irritation of the sciatic nerve that are not true sciatica and can be alleviated through stretching.

The path of the sciatic nerve runs though the lateral rotators which are found in the hip and glut area. The piriformis is a muscle that runs below the gluteus minimus muscle. Although the piriformis is considered to be one of the lateral rotators of the hip, its more important function is postural. It stabilizes the spine and maintains pelvic balance.

Tightness in these lateral rotators is one common factor of sciatic pain. True sciatica is typically identified by shooting and burning pain which begins in the lower lumbar and runs down the thighs. If the pain does not originate in the lower lumbar, but lower in the buttocks, it may be piriformis syndrome, which responds well to massage and stretching.

Piriformis syndrome is caused when the muscle squeezes and pinches the sciatic nerve.


To help reduce this pain through stretching, lie in a prone position. While resting the left leg on the floor, raise the right leg with the knee bent to 90 degrees. Hold the right knee in place with the right hand. Bend and raise up the left knee with the foot still on the floor and cross the right ankle over the left knee. To increase the stretch, bring the left knee up further toward the left shoulder.

At BOOTCAMP 619, we realize that total health does not just mean looking good, but feeling good. We want to make sure while making your legs look great, they feel great too!

Stretching the Lower Leg

Shortened or tight lower leg muscles can cause a decreased range of motion and flexibility from the leg to the foot. The normal range or motion of the ankle should allow you to extend the foot to a downward point that is about a 50 degree angle from the floor and up to about a 20 degree angle above.

Tibias Anterior (Front Calf and Ankle)

One can self stretch and extend the tibias anterior to improve their downward flex of the ankle by using a common yoga pose which is also a formal Japanese sitting position known as “seiza.”

Stand on your knees with the torso upright and your feet together. Staying is an upright position, lower your body down with your gluts resting on your heels with your feet extended.

This stretch may be difficult if you have tightened quads. If so, being with your toes on the floor and ankles bent until you are comfortable to rest the ankle in an extended position onto the floor.

Gastrocnemius-Soleus (Rear Calf and Ankle)

This muscle group runs from the upper calf down to the Achilles tendon and has two heads. The Achilles tendon is the strongest tendon in the body. Tightness in the Achilles tendon can cause a reduced range of motion in the ankle.

To self stretch this area, sit with your leg straight. Use your towel to wrap around the foot and provide resistance to the back of your ankle. After performing this stretch, sit with your knees bent and use the towel around the foot to again provide resistance. Maintaining a good stretching routine is not just part of your warm up or cool down, but important to overall body fitness and health.

Come in to BOOTCAMP 619 and make a good stretch part of your New Year’s resolution!

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2010 Fitness Goals

from BOOTCAMP 619. Personal Trainer Chris Keith ask his clients their fitness goals for 2010.

Stretching the Upper Leg Muscles

Most sports rely on quick movement across a surface, be it a basketball court, a football field, a track or even many of our BOOTCAMP 619 workout exercises. Flexibility in the legs and hips in important to success in almost any sport or athletic exercise. When muscles are chronically shortened, it is harder for them to contract and react. They can also cause pain the the gluts, legs, hips and feet.

Without proper stretching, athletes and exercise buffs can be prone to chronic shortening of the muscles.

Hamstrings
Shortened hamstrings can contribute to lower back and knee pain. It is very important for runners to stretch their hamstrings, as it can even shorten and weaken them.

One good self-stretch for the hamstrings involves wrapping a towel around your heel. Straighten the leg and, holding the towel taut, raise the leg up from the floor toward a position over your hip to form a 90 degree angle with the floor. Never pull the towel, but use it to steady and position the leg.

Quadriceps
The quadriceps are four muscles that extend from the hip to the knee. Shortened quads can result in knee pain or instability.

Another towel stretch for the quads has the stretcher lie face down on the floor or mat. Use your opposite hand to hold the ankle in place behind your gluts. You can do this with just your hand or use the towel to provide more stability if you find it easier.

Hip Flexors
Also known as the psoas and iliacus, hip flexors that are too tight can cause lumbar problems and lower back pain.

To stretch them, stand with your left leg forward and right leg back. Your upper body should be straight and lower back flat. With your right foot on the floor, push forward with your right hip. Allow the left knew to bend slightly. You should feel a stretch high on the front right thigh. Now do the reverse with the left leg back and right leg forward.

Over the years, I have helped many clients at BOOTCAMP 619 and through individual personal training solve the mysteries of their aches and pains though a healthy stretching routine combined with good physical exercise.

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Stretching Variety!

There are actually a lot of different ways to stretch your muscles. By adding some variety into your stretching routine, you may be able to spice it up enough to keep it interesting and find it a more vital part of your work out.

Stretching can be divided up into a few broad categories such as passive or active. It can also be divided into the categories of ballistic and static stretching.

Ballistic Stretching
This type of stretching is done using rapid, bouncing movements. These force the target muscles to elongate. Many people do not recommend this type of stretching due to the shortening effect it may end up having on the muscle as compared to a static stretch.

Static Stretching
When performing a static stretch, the muscle is lengthened though slow movement and then held in a comfortable range for up to half a minute. As the position is held, the “stretching feeling” reduces and the athlete can move into a deeper position and hold again. This type of stretch can be done either actively or passively.

Passive Stretching
Also known as “buddy stretching,” the stretcher engages a partner to move the limb into the stretching position. This can be either with a ballistic or static type of stretch. This type is often used to increase the extreme ranges of motion. However, if done carelessly, passive stretching can put one at the risk of injury because the person engaging the stretch is not the one feeling the sensation. Communication is key.

Active Stretching
Active stretching is when the stretcher does the work of moving the limb into the stretching position. Active, static stretching is the most familiar type of stretching seen in gyms today. There is also a combination of active and “buddy stretching” known as active-assisted stretching where the partner held to add resistance to the range of motion.

At

BOOTCAMP 619 we always make sure to encourage a good stretch before and after our workouts. It is a great social environment which motivates you. Come in and find a partner to help you stretch before the workout of a lifetime!