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.

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!

Is Stretching Really Necessary?

There is a general consensus that stretching is a necessary part of your daily routine. It is particularly important if you are involved in exercise. The best exercise plan includes a warm up, stretching, exercise, further stretching and a cool down period. Stretching is important to stimulate an awareness of your body and well as provide proper blood flow.

Stretching is more effective if you have already warmed up the body. As we mentioned in a previous article, there are several ways to warm up prior to exercise, including body a physical raise in environmental temperature or light callisthenic exercise. As the muscle warms up it becomes more pliable, giving you better flexibility to the stretch.

By stretching your muscle to its optimum length prior to exercise you can allow the muscle to develop the most power as you work it. Stretching after your exercise routine while they are still warm will bring them back to their optimum resting length, which may have contracted and shortened during exercise.

If you do not have the time to invest in a pre- and post-routine stretch, it is recommendable to give priority to your post-work out stretch over the pre-work out stretch. However, in this case, make sure you have a proper warm up period.

One word of caution regarding stretching is to make sure you don’t over-do it during your post-work out stretch. The muscles are very warm and pliable and you can be at risk of overstretching the muscle. Awareness is key.

A proper stretch does not need to hurt. It is a common misconception that one needs to “feel the burn” to be stretching properly. If a stretch hurts, the body’s natural response is to tense up. This can lead to possible injury.

Make sure that a proper stretching routine is adding to your work out and that you don’t feel that it is just taking time away from your real exercise. Flexibility is key to having a healthy body and by not stretching you may be limiting your performance and not getting as much out of your workout as you could.

Come in and enjoy a workout at BOOTCAMP 619 in the New Year. We are always ready for someone up to a challenge!

Adding a Warm Up Routine to Your Workout

It is essential to integrate a set of proper warm up exercises into your workout to increase circulation and heart rate prior to beginning.These exercises will improve your performance while reducing the likelihood of injury by preparing you both physically and mentally for the challenge you are about to exert on your body.

Proper warm up will elevate the body temperature and increase blood flow to the muscles. A beneficial warm up routine is not just stretching. It is a common misconception that stretching serves as a proper warm up. Yes, stretching is imperative prior to beginning exercise, but it is not all you need to do to warm up.

Warm up routines are typically classified in three ways.

Passive Warm Up

This involves raising the body temperature by some extermal means such as using a heating pad or taking a hot shower.

General Warm Up

This is the most common technique. It employs various movements such as joint rotation and bending movements.

Light Calisthenics

Simple exercises such as celisthenics, brisk walking, jogging or jumping rope will increase blood flow to the muscle and increase the body’s core temperature.

A proper warm up prior to your workout has a variety of benefits.

• Increased body tissue temperature

• Increased blood flow to the active muscle group

• Increased hear rate, preparing the cardiovascular system for work

• Increased metabolic rate

• Increased exchange of oxygen from hemoglobin

• Increased nerve impulse speed

• Decreased muscular tension

• Enhanced elongation of connective tissue

It is important to consider a warm up plan that is appropriate to your current physical abilities. It is also important to consider your environment. You should extend your warm up period when working out in cold weather.

Come to BOOTCAMP 619 to learn how to exercise and remain injury-free!

"Power"

pow⋅er: great or marked ability to do or act; strength; might; force.


Power is an obvious essential part of the motivation and results of exercise. It’s basic physics; power in equals power out. Using your might to lift a heavy weight will result in a stronger, bigger muscle. Pushing your legs harder in a sprint will get you moving faster.


However, “power” is a concept that can relate to so many more facets of your exercise plan and also in the results you get; not only the physical and exterior results, but also the interior and mental ones.


Power lifting


Power lifting has become standardized to three key exercises or events: the squat, the bench and the dead lift. The term “Power Lifting” actually refers to the competitive event consisting of these exercises, but the name is itself is very significant. While performing a squat, a bench press or a dead lift, one is exerting their power against gravity and this action will result in the reaction of increasing power. These are some of the most important exercises one can do to improve overall body or core strength and power.


Power Squat


One very specific concept in fitness is the Power Squat. Often, this term is used to distinguish its difference from the Olympic squat. The power squat is a slightly less deep squat than the Olympic version and promotes strength, as the name may denote, over range of movement.


Will Power


One cannot reach their highest level of fitness without a true commitment. Will power is not only the ability to resist indulging in a piece of cake when you know you should not but also the capability to commit to a workout even when you might rather sit on the couch and watch TV instead.


Power Foods


Lean proteins like chicken and salmon. Whole grains and oatmeal. Fresh fruits and vegetables like peaches and spinach. Healthy fats and oils like walnuts and olive oil. These are all power foods. It is important to consider that the foods that you eat are fuels for your body. If you put in simple sugars, you may get a short burst, but you will soon crash and lose your power. Foods that sustain energy and have a positive effect on your mental attitude and physical abilities are power foods.


Power Nap


There is no substitute for rest. “Naps” are good when you really need some extra rest but there is no substitute for a good night’s sleep. If you don’t allow your body the rest that it needs on a daily basis, there is really just no making it up. To ensure that you will be operating at peak power performance, make sure to get the rest that you need every day.


Empowerment


A healthy body makes you look and feel good. Low energy and feeling dumpy will do nothing for your self-esteem and the attitude that you project to the world. Health is empowerment, both mental and physical.


The Power of Exercise


You may have heard of some of these common concepts as they relate to fitness and exercise. Power is something that is not only an important input to your exercise plan, but a key result you can get in return. By devoting yourself to give power to your exercise and fitness routine, the results will be tenfold.

Cara T. Testimonial

"I have fallen in love with BOOTCAMP 619. It has pushed me to take care of my body. I was so happy with my results (10 lb's in 4 weeks, and a stronger, healthier body) that I talked my fiance into doing the program with me. He lost 9 lb's in 2 weeks. We are now both loyal and committed to BOOTCAMP 619 ."

-Cara T.

Core Values, Part One

One of the greatest coaches in UCLA history, John Wooden, outlined a game plan of core values that could lead to success not only in the game, but in our lives.

He stated that success is peace of mind which is a direct result of self-satisfaction in knowing you did your best to become the best that you are capable of becoming.An excellent set of core values in valuable in all aspects of your life.

You may ask yourself why a fitness trainer would be talking about core values. These may seem like concepts that are more related to your career or relationships.

Though that is true, your core values are also a key part in making a commitment to your mind and body. With strong core values you are able to make a sincere commitment to anything you do. As we all know, your health and fitness is not only a serious commitment but also key to a long, happy life.

No matter how successful your career and relationships may be, they will not be as fulfilling if you do not have the long, healthy life to enjoy them.Coach Wooden designed the Pyramid of Success to outline for his players the building blocks of success, core values.

At the foundation of his pyramid, he placed Industriousness, Enthusiasm, Friendship, Cooperation and Loyalty.

Next, he explained Self-Control, Alertness, Initiative and Intentness.At the next level, he explains Condition, Skill and Team Spirit.

Even higher were Poise and Confidence and at the highest level is Competitive Greatness.

Consider what these core values mean to you. We encounter situations every day which challenge our core values. By having a firm understanding of what they mean to us, we will usually know how to handle any challenge.

In the next posting, we will outline Coach Wooden’s explanation.

These core values are at the heart of BOOTCAMP 619’s philosophy. Come join us!

The Principles of Strength Training

The last entry reviewed the laws of strength training as explained by one of my favorite fitness experts, Tudor Bompa. Bompa also advised on a few more principals of strength training that are very helpful.

These are important guidelines to consider when beginning any strength training program.

Principle One: Vary your training

Any fitness program requires hours and hours of dedication. It is to slip into the same routine. Not only does monotony cause you to lose motivation, but it can also stymie your progress.

The best medicine for this is variety.

Choose different exercise for each body part instead of sticking to your favorites. This will be good for both your body and mind.

Vary the speed of contraction between slow, medium and fast.

Switch between free weights, machine weights and ioskinetics.

Principle Two: Observe individual differences

No two people are the same. This applies also to their fitness plans. Everyone has different genes and athletic backgrounds. Make sure to consider this, along with your body type, when making your fitness goals. Remember that advice from a seasoned athlete or someone of a different body type, though well-intentioned, may not be useful. If you have difficulty identifying your unique situation, seek the help of a fitness professional who is more familiar with these differences.

Principle Three: Employ step-type loading

According to Greek mythology, Milo of Croton, in his decision to become the strongest man in the world, began lifting a calf every day. As the calf grew, so did Milo’s strength. This could be recognized as “step-loading.”

A key to increasing strength though is to also follow increased training load with a period of “unloading” so that the body can adapt to the new, more intense stressors but regenerate itself.

Come by BOOTCAMP 619 and see our success stories for yourself!

9 FOCAL POINTS OF NUTRITION BY CARA TEDONE

Phytochemicals

Phytochemicals are chemical compounds like beta-carotine that occur naturally in plants. The quote, “An ounce of prevention is worth one pound of cure,” comes to mind when I research about phytochemicals. This is because Phytochemicals are not necessary for sustaining life; however, they help prevent diseases like certain types of cancer, urinary tract infections, reduce menopausal symptoms, and reduce osteoporosis. Phytochemicals include antioxidants (onions, leeks, fruits, carrots, tea, grapes, etc.), hormonal actions (soy), stimulation of enzymes (cabbage, soy, beans, citrus fruits, and cherries), interference with DNA replication (hot peppers), anti-bacterial effect (garlic – good thing I do love garlic), and physical action (cranberry). Most of our natural foods contain phytochemicals, except for sugar and alcohol. Phytochemicals are necessary for maintaining a healthy lifestyle because they are the prevention we need in order to stay clear of life threatening diseases.

Low-Glycemic Index Carbohydrates

Instead of having a low carbohydrate diet, everyone is changing to a low-glycemic carbohydrate diet. Glycemic levels are assigned according to how fast or slow they raise blood glucose levels. The higher it raises glucose levels the higher the number. All carbohydrates release glucose into the blood stream, and some do it faster that others during digestion, those foods have a high Glycemic index. Low glycemic carbohydrates keep our blood lipids and insulin levels at a healthy level, which keeps our liver running smoothly. The diets have changed because a low-glycemic index is a healthier option to dieting, and it allows people to eat fruits and simple carbohydrates so they have a larger food choice. I believe eating low-glycemic carbohydrates will be important for me because my family has a history of liver problems. My grandma has cirrhosis of the liver, and barely drank during her lifetime, so now I think it because she ate many high glycemic carbohydrates. Low glycemic carbohydrates are grainy breads, most fruits and vegatables, milk, fish, eggs, meat, brown rice, some cheeses, nuts, and cooking oil.

Probiotics

Probiotics are dietary supplements of live microorganisms that are basically “good” bateria. Though we do not need probiotics, it does assist with digestion and helping protect against harmful bacteria. Probiotics are found in yogurt, milk, miso, some juices and soy drinks. Lately there have been multiple studies to see if probiotics actually help treat and prevent diseases. They have found that it helps treat diarrhea, prevent urinary tract infections and yeast infections, treat irritable bowel syndrome, reduce bladder cancer recurrence, shorten duration of intestinal infections, prevent and treat colon inflammation after surgery, and prevent eczema in children. Probiotics improve general health.

Fiber

Fiber is the indigestible part of plant foods that pushes through our body and absorbs water and eases defecation. Fiber can be insoluble and soluble, and both are not digestible and still absorb water to soften stool. After research, they have found that fiber reduces heart attacks, high blood pressure, obesity, and diabetes. Researchers are still unsure as to why fiber prevents these diseases. It has also been found that a diet rich in fiber will allow for more weight loss. Fiber has been show to reduce hunger cravings because it moves slowly in the small intestines. It is recommended that at my age (24) I should be consuming 25 grams of fiber a day. Foods that are high in fiber are whole grain and whole-wheat products, dried fruit, apples, avocados, bananas, blackberries, oranges, peaches, pears, raspberries, strawberries, broccoli, beans, carrots, corn, almonds, peanuts, black beans, kidney beans, soybeans, and more.

Essential Fatty Acids

The essential fatty acids are Omega-3 and Omega-6; Omega-9 is a fatty acid, but it is not essential. Their name says it all, they are the good fats that are essential to our body. Most people are Omega-3 deficient because of our over consumption of processed foods. Essential Fatty Acids support the cardiovascular, reproductive, immune, and nervous systems. The human body needs essential fatty acids to manufacture and repair cell membranes, allowing the cells to stay healthy and repel waste products. Essential Fatty Acids are also important for regulating blood clotting, heart rate, blood pressure, conception, and fertility. I find it interesting that Essential fatty acids are important in conception and fertility because one of my biggest fears is not being able to have children, and now I feel like I know the secret to improving my fertility. Finally, Omega-3 and Omega-6 help prevent heart attacks, cancer, asthma, lupus schizophrenia, postpartum depression, accelerating aging, stroke, obesity, diabetes, ADHD, and Alzheimer’s. Foods that include fatty acids are flaxseed oil, soybean oil, walnuts, sesame seeds, avocados (my favorite), canola oil, salmon, mackerel, albacore tuna, anchovies, olive oil, chicken, and more.

Minerals

Dietary minerals are inorganic substances. Our body needs an adequate amount of dietary minerals for vital body processes and body developments. The major minerals needed are calcium, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc. Calcium is the mineral that is needed in the greatest quantity. Calcium helps build strong teeth and bones. It is also important for our muscle functioning, as well as our nerve functions. Calcium deficient people will have rickets, poor bone and teeth formation. Iron is used to be a carrier of oxygen to cells in the body. Iron also decreases infection in the body and helps the healing process. People who have are iron deficient are anemic (which I am always borderline anemic). Vitamin C foods help iron absorb in the body. Magnesium works with Calcium and helps build strong bones, as well as maintaining a healthy heart, and releasing energy and absorbing nutrients. Phosphorus releases energy and regulates protein activity. Potassium corrects cell functions, regulates body fluids, and regulates nerves, heartbeat, and blood pressure. Selenium is important for normal growth, fertility, thyroid action, and healthy skin and hair (but selenium is deadly in excess). Sodium regulates body’s fluids, and nerve and muscle activity (but it can lead to high blood pressure and heart disease). Finally, Zinc is essential for normal growth and development, healthy reproductive system and fertility, healthy fetal development, healthy skin, and a strong immune system.

Antioxidants

An antioxidant is a molecule that is capable of slowing or preventing the oxidation of other molecules. While I was in the non-science version of organic chemistry at UCSD, I learned that tumor cells are caused when the proto-oncogene cells become oncogenes. Proto-oncogenes are normal genes, and genes die and form new ones (this cycle is called apoptosis). When the proto-oncogenes become oncogenes they stay alive and damage the cells instead of dying, hence the reason why a tumor starts to form. Antioxidants are organic ions with unpaired electrons. Therefore, the antioxidants will pair up their electrons with damaged cells to repair them. Foods that contain antioxidants are Vitamin A foods like, dark green leafy vegetables, carrots, and some fruits (garlic, broccoli, spinach, soy). It can also be found in Vitamin C foods that can be found in citrus fruits (berries, red grapes, tomatoes).

Vitamins

Vitamins help your body grow, develop, and work properly. Vitamins are organic compounds required as a nutrient in organisms. Vitamin A, B, C, D, E, and K are essential to development and sustaining a healthy lifestyle. Vitamin A plays a large role in our eyesight. It also aids in healthy skin. Foods that are rich in Vitamin A are milk (fortified with Vitamin A), liver, orange fruits and vegetables (carrots, cantalope, sweet potatoes), and dark green leafy vegetables (spinach, kale, collards). Vitamin B has four different kinds, B-1, B-2, B-6, and B-12. Vitamin B aids in metabolic activity; meaning, it helps release energy. This group also helps make red blood cells, which carry oxygen through our body. Foods that are rich in Vitamin B are whole grains such as wheats and oats, fish and seafood, poultry and meats, eggs, dairy products, leafy green vegetables, beans and peas. Vitamin C keeps body tissues in good shape, and it helps heal cuts quicker. It also helps us resist infection. Vitamin C rich foods are citrus fruits, cantaloupe, strawberries, tomatoes, broccoli, cabbage, kiwi fruit, sweet red peppers. Vitamin D foods help maintain strong bones and teeth. Foods that are rich in Vitamin D are milk fortified with Vitamin D, fish, egg yolks, liver, and fortified cereals. Vitamin E maintains body tissues in our eyes, liver, and skin. It also protects our lungs from pollution. Foods that are rich in Vitamin E are whole grains such as wheat and oats, wheat germ, leafy green vegetables, sardines, egg yolk, nuts and seeds. Finally, Vitamin K helps clots our blood so we stop bleeding when we get a cut. Foods rich in Vitamin K are leafy green vegetables, dairy products, broccoli, and soybean oil.

Proteins

A protein builds up, maintains, and replaces the tissues in your body. For example, it helps support your muscles, your organs, and your immune system. Proteins also help build your hemoglobin, which carries oxygen to your red blood cells. Proteins also keep your heart healthy. When we eat a protein our digestive juices go to work. They break the protein down into amino acids. The amino acids are then used to maintain our muscles, bones, blood, and body organs. Proteins from animals, such as meat and milk are complete proteins because they include all 22 different types of amino acids. Most vegetable proteins are incomplete because they lack some of the amino acids our body needs to stay healthy. To figure out how much protein someone needs in a day, we take our body weight and divide it by two!

9 FOCAL POINTS by Hilda Cruz

Probiotics

Probiotics are often described as the “good bacteria” that live in the intestinal tract and act to protect against the “bad bacteria”. Good bacteria acts as a barrier between the bad bacteria and your body. In a healthy body, the amount of good bacteria is much greater than that of bad bacteria hence creating a protective layer and preventing the bad bacteria from cultivating. An unhealthy lifestyle, along with other contributing factors such as antibiotics, chlorine in drinking water, foods high in fat, the aging process, cigarettes, alcohol, and even stress are detrimental to the balance between good and bad bacteria.

Vitamins

Vitamins are organic substances best found in food. Vitamins fall into two categories, water-soluble and fat-soluble. Water-soluble vitamins are dissolved by the water in our bodies, or cells, and are more easily removed from our bodies. On the other hand, fat-soluble vitamins do not dissolve with water and can be toxic if consumed in excess amounts. Fat-soluble vitamins are stored in our bodies longer and can be harmful if taken in excess. The best way to satisfy vitamin intake is through the consumption of food. According to Chris Keith of Bootcamp619, “A simple rule one can follow…is to consume the most colorful vegetables and fruits”. Supplemental vitamins are just that, supplemental!

Minerals

Minerals go hand-in-hand with vitamins by providing nutritional content necessary I our bodies that promote health. Minerals differ in that they are inorganic substances. Some minerals are easily absorbed and transported through the body while others require interaction with other substances. Minerals include sodium, chloride, potassium, calcium, phosphorus, magnesium, iron, zinc, selenium, iodine, copper, manganese, fluoride, chromium, and molybdenum. Minerals also fall into two categories, major minerals and trace minerals. The difference between the two lies in the intake amount the body needs to maintain a healthy state.

Anti-oxidants

Anti-oxidants are nutrients that help fight sickness and disease cause by harmful free-radicals. As our bodies carry oxygen through our cells a mutation to these cells occurs. Some mutations are harmful to our body and can develop into diseases and even cancer. Antioxidants limit the amount of damage caused to these cells in the mutation process and even prevent these harmful cells from reproducing.

Essential Fatty Acids

The body needs essential fatty acids, or “good fats”, in order to make and repair cell membranes. The human body cannot produce its own fatty acids and therefore must be consumed through the diet. Essential fatty acids are separated into two groups, omega 3 and omega 6. Omega 3 is considered polyunsaturated, or PUFA, and omega 6 is considered monounsaturated, or MUFA. Both types are essential to the body and support the cardiovascular, reproductive, immune, and nervous systems.

Fiber

Dietary fiber pushes food through the body’s digestive system to ease defecation. Fiber can be either soluble or insoluble. Both forms are non-digestible carbohydrates that promote against disease. Soluble fiber observes water as it passes through the body and changes its form. Insoluble fiber passes through the body pretty close to the form at which it is consumed.

Phytochemicals

Phytochemicals refers to the chemicals found in fruits and vegetable that are created by nature. They work with other nutrients to aide good health and protect from disease.

Lean Sources of Protein

Along with the other nine focal points of nutrition lean sources of protein play a crucial role in this program for a number of reasons. First, the fact that lean sources of protein slow down the process as food moves through the body leads us to the second reason. Second, lean sources of protein leave you feeling full for a longer period of time, which makes it easier to stick to the goal calorie intake. By feeling full longer, a person is less likely to constantly snack or consume more food. Third, lean sources of protein include foods such as turkey, chicken breast, fish, egg whites, etc. which are low in calories. The combination of the three points above means that the body uses more energy to digest the foods that fall under this category.

Low Glycemic Carbohydrates

Carbohydrates can be detrimental to a person’s effort to loose weight along with other side effects. The reason being that a quick rush of “energy” produced in the body can lead to a quick drop in glucose levels to lower than normal. The measurement of this high and low is measured by the glycemic index. Although carbohydrates are often believed to be bad, there is actually a need for your body to consume a certain amount of low glycemic carbohydrates. The low glycemic index refers to the slow absorption of glucose into the body followed by a moderate rise in glucose levels leading to a gradual drop back to the normal level.