Are You Ready to Hit the Road?

Cycling is a great combination of strength, agility, speed and balance training that will help increase your conditioning for both aerobic and anaerobic exercise, as well as improve your strength for cycling related muscle groups.

The main focus of your cycling workout is the training of the heart and respiratory system. Riding at a challenging pace will increase your heart rate quickly to aerobic levels.

Muscle groups, such as the quads and gluts, get great benefits from cycling. However, the best exercise plans will also include other cross-training activities that will ensure a balanced workout for all parts of the body. Combining cycling with activities such as swimming, running and resistance training will promote a balanced, healthy body.

While one may think that you could easily injure the legs or knees from cycling, that is not the case. The cyclist is more likely to have an injury to the shoulder. This is due to the fact that the cyclist bears the majority of his body weight on the arms while leaning over the bike, in addition to the fact that a fall from a bike will often leave one landing on their upper body. Reaching out one’s arms when falling is the natural instinct.

Therefore, it is important for cyclist to wear the proper protective equipment, as well as perform supplementary exercises for the upper body, particularly the arms and shoulders.
Core strength workouts will help keep the gluts and midsection strong and help avoid fatigue while cycling.

If you are getting ready to take up cycling, it is important to have the core strength necessary for getting on and staying comfortably on your bike during the ride. If your body is not prepared, you may find the experience unpleasant and discouraging.

BOOTCAMP 619 workouts promote the core strength necessary to take on any new fitness activity. Come join us to find out how to get the balanced, healthy body and fitness plan that you need to get ready for enjoying all your outdoor summer activities.

Choosing the Right Equipment

As one can imagine, there are now an abundance of different materials used for making road bikes. Technology has helped bikes become lighter, faster and more aerodynamic.

When choosing a road bike, make sure to research the different options and weight those with the amount you want to invest in your new sport. It is important for the beginner to realize also that many shops will allow them to test drive a new bike to make sure it is the right one for them. It is often unknown that this is an option.

Riding exposed on a bike among cars can be dangerous and scary. It is important to realize that the cyclist is vulnerable and should be prepared. Choosing the correct road bike is not a decision to take too lightly.

A road bicycle's price boils down to three basic essentials:
* Frame Materials * Weight of the Bike * Component Quality and Durability

A good entry level bicycle will have a steel frame and durable components. Though they may be heavier and not have as high quality features as a more expensive bike, they are a good way to get acquainted with the sport.

A mid range bicycle frame will be a much lighter aluminum frame and have somewhat better quality components. If you are more serious about road biking, you may want to invest in this type of bicycle.

The more serious biker will want a lightweight, high performance bicycle with a carbon fiber or titanium frame. However, this can add thousands to the price. Before diving head first into cycling, it is advisable to give it a try with a less expensive piece of equipment.

It is also important to make sure that you are already in proper shape to put yourself out on the road. BOOTCAMP 619 is a great place to start. Jumping in on your own without proper training could lead to accident or injury, so come be a part of our group today!

Run, Swim... Bike!

Cycling has become a popular athletic pastime over the last several years. From racing, to road cycling to mountain biking, people can get involved in some from of cycling no matter what their personality.

Cycling, along with running and swimming, is also part of the great athletic challenge of the triathlon. Cycling, however, unlike many other land sports does not just depend on the body, but the machine and can take the athlete to high speeds. Therefore, aside from the normal cautions regarding exercise safety, one must also concern themselves with their knowledge of their equipment and the rules of the road. Cycling can also be a costly venture and should not be taken lightly. The wrong equipment and poor preparation can lead to a bad experience, which could ruin the sport for your altogether.

It may seem complicated, but think of the sport as a challenge not only for the body, but the mind. It can be a great learning experience! The first step for the beginning cyclist is to learn about bike safety. Make sure you are familiar with the sport and rules of the road before sitting down on a bike.

No matter what your skill level, it is imperative that you wear a helmet. A head injury is no joke. It can not only end your career as a cyclist, but also end your life.

Riders should learn correct hand signals. The rules for cyclists are remarkably similar to drivers.

Equipment is key. You may be considering your bike, but don’t forget to consider the proper clothes, reflectors and shoes. There are many special materials available for this equipment that will make your ride safer and more comfortable.

BOOTCAMP 619, as well as individual training at SD PERSONAL TRAINER, is a great way to get prepared for an athletic event, such as a triathlon. Proper equipment, as well as proper physical training, is going to make the experience more beneficial.

San Diego Convention Center Workout

Warm Up to Your Swimming Routine

We are not fish. Sometimes the water can be a scary place. For the swimming beginner, a few laps can bring on fatigue and loss of breath. Unlike land exercises, it is much harder to catch our breath in the water and continue a good workout. This can lead to pool panic for the beginning swimmer. Don’t get discouraged. A new swimmer should be relaxed. Frustration can lead to quitting. As mentioned in the previous articles, make sure to pay close attention to using good techniques and the best body position.

Start out your workout with a slow warm up routine to stretch out the muscles and get the body used to the water. Many swimmers will start just by floating in the water, doing an easier back stroke or a slow free style lap.

Try lying on your side with the bottom arm extended in front with the palm down. The top arm should be at your side with the hand on the upper thigh. Kick slowly across the pool and keep your head in a relaxed position.

To stay afloat easily, make sure your lungs are filled up. Use your lungs and stomach as floatation aids by controlling your breathing. To breathe, turn your head to the side slightly without lifting your forehead.

Once you are feeling warmed up, start by doing four 25’s freestyle. Make sure to concentrate on proper breathing and technique, rather than speed. Start by breathing on every third stroke, alternating sides. This will help to keep arm strength balance, as well as help the beginner stay straight in the lane. As you get more winded, breathe on every other stroke, on the same side. To avoid wearing out that shoulder, you can change the side you are breathing on with each length of the pool.

After you finish your routine, make sure to cool down. You can do this by repeating a similar exercise as the start.

San Diego Convention Center Workout

Follow the Rules! You'll Like it!

Not only is swimming a relaxing and enjoyable sport, but it also can be very technical. Once you have learned the important strokes, such as freestyle, backstroke, breast stroke and butterfly, you can begin to work on your technique to make the time you spend in the pool even more worthwhile.

By learning proper strokes, which can be done by taking private, or group lessons, or even watching a video and practicing, you can avoid frustration and perhaps even join a swimming club or team.

The rules of competition can be used to make swimming even more enjoyable.

Breast Stroke

This is the slowest competitive stroke. When you are learning, make sure to do it slow and methodically, to ensure that you are doing it properly.

Swimmers should be faced down, extending the arms out in front of them and into a Y position. The arms then sweep in and the hands meet under the face before returning to a forward extension. Elbows must be under the water during the pull and hands are not allowed to pull past the waist.

When performing the frog-like kick, the legs are not allowed to break the surface of the water.
Arms are required to be synchronized.

The head must break the surface of the water each time. This is usually when the swimmer takes a breath.

When arriving to the wall, the swimmer must perform an open turn and touch both hands to the side of the pool at the same time. They must then rotate and push off the wall belly-down.

Butterfly

The butterfly became an Olympic event in 1956.

Swimmers must be belly-down and perform their arm pull simultaneously. The arm movements are similar to the front crawl, but both arms move at the same time.
Both legs must move in coordination with each other in a dolphin-like kick. The kick is similar to freestyle, but legs must be moved together. Breast stroke kicks are not allowed.
Though there is no regulation on breath, like the breast stoke, the breath is taken with the head forward only when necessary.

The swimmer must make a forward start off the block. A few dolphin kicks may be performed prior to surfacing to begin arm strokes.

When reaching the side of the pool, the swimmer performs an open turn by touching the wall with both hands simultaneously, like the breast stroke.

After take off, the swimmer’s head must break the surface of the water within 15 meters from start and after each turn.

As with all exercises performed at CROSSFIT 619, by following the rules of your exercise, you will actually find it to be more enjoyable. Proper form and concentration will help avoid frustration and injury.

$275 for 5 Weeks of Dual Access CrossFit and BOOTCAMP 619

CLICK HERE TO SIGN UP NOW!!!!!

Water Warm Ups

As we have seen, swimming is a great way to get in shape. Not only does it provide a workout for your heart, lungs and muscles, it also can be a great way to relax and forget the stresses of the day.

Even so, some people are just not ready to dive in. There are other ways to get fit in the water if you aren’t quite ready to start swimming laps. Here are a few exercises that are good for beginners who want to warm up to swimming by doing some simple, low impact, easy exercises in the water that will not stress your body. These exercises can be a good option for people who are not prepared to begin a heavy workout routine.

Arm Toning

To tone your arms, take an inflatable ball (one about the size of a volleyball) into the water. Standing in water that reaches your shoulders, extend our arms with the ball in front of your chest. Keeping the arms extended, make figure eights with the ball in front of your chest.


The March

Stand in water up to your shoulders with your arms to your side. Begin marching with deliberate, coordinated movements, extending your arms in front of you, down and back to your sides, as your legs march. Raise the knees up so that your leg forms a 90 degree angle at the knee.

Jumping Jack

Perform the traditional jumping jack in shoulder-high water. Start with your arms at your side, spring up from the legs and fan your arms out to the side and above your head. If there are others around, try not to splash them too much!

Even if you are ready to start doing laps in the pool, these exercises can be a great warm-up or cool down to your swimming routine. At BOOTCAMP 619, we encourage everyone to make sure to warm up and cool down as an integrated part of their workout. It will help you get the best results possible during your workout.

The Benefits of Swimming

Not only is swimming great exercise for anyone, it is also one that can be started at any age and has great benefits for your whole life.

If you are a like most people and don’t have a pool in your home, you will have to make a special trip to swim, but it is well worth the effort.

There are a lot of benefits to swimming. Aside from being great exercise to keep you in shape, it is also good for your heart and longs. Some enjoy the social aspects of swimming at the pool or joining a swim team or club. Others enjoy the stress-relieving sensation of the water. Some enjoy a cardio workout that doesn’t overheat you.

Swimming is also a great option for athletes who have an injury that in irritated by impact sports such as running or weight lifting. Swimming can provide a workout for your muscles, heart and lungs without stressing your muscles or joints.

Swimming is also a great option to help build endurance and cardiovascular fitness. It can help significantly improve lung performance and capacity. It is also an excellent cross-training workout and can be used as a warm up and cool down for your running or weight training routine. Prior to your workout, it will help stretch and warm up the body as well as help with the necessary blood flow to your tired muscles in post-workout mode.

Many say that swimming is like meditation for them. Counting strokes for breaths and focusing on the coordinated movement of their arms and legs as they glide through the body is a helpful way tot forget the stressors of the day. Swimming requires a good deal of concentration and is helpful in forgetting ones worries.

Some studies say that swimming is not the best way to lose weight. Cardiovascular exercises done on land may be better for that. However, even so, swimming is a highly athletic activity that will aid you in all your workouts by providing endurance, strength, coordination and body awareness.

At CROSSFIT 619, we are involved in every aspect of our clients’ athletic and weight loss goals. We emphasize a well-rounded routine to ensure that each of our participants maintain a long-term healthy lifestyle.

Saturday April 10th Trail Run 5k/10k

If Only You Were a Fish

Then breathing under water just wouldn’t be an issue. Unfortunately, you need to fill up your lungs with oxygen – water just doesn’t do the trick.

Even when you are exercising on land, it can often feel difficult to catch your breath. Now that you are exercising in the water, you need to have the right technique. Mastering breathing can be one of your most challenging aspects to learning how to swim for exercise.

There are a few common problems that many people have when learning to breathe properly.

Gasping

Feeling like you are not getting enough air is a common problem, particularly when you are swimming freestyle. When first starting to swim, people often make the mistake of trying to take in air and breathe out at the same time as they come up from the water. There just isn’t time. You should always exhale though the nose when under water. Inhale air through the mouth as you roll to the side and bring your face out of the water. Count your strokes to find a comfortable breathing pattern and follow it so that you won’t run out of air. For example, roll to the side and breathe in on every third stroke when you start and on every second stroke when you are getting tired.

Sinking

When rolling over to take a breath, make sure your other arm in extended forward. You can use your hand and arm to push down in the water and bring the body up to avoid sinking as you roll to the side to breathe.

Don’t Drink the Water
As you increase your speed you might find yourself inhaling water. Not only is it an unpleasant feeling, but it also wrecks your rhythm. When learning and building stamina, make sure to take it slow and pay attention to your form. As we mentioned above, make sure to find a breathing pattern that is comfortable for you.


Swimming is a great addition to your workout routine. At BOOTCAMP 619, we emphasize a well-balanced regiment to ensure that our clients have the healthiest approach to their fitness.

Phase 1 Food List CALORIES/CARBS

	Serving Options	Calories/Serving	Carbs/Serving
Eggs	Whole	71	1
	Whites Only	16	0.3
Salmon	3 oz Atlantic	155	0
Tuna	3 oz. can in water	90	0
Turkey	3 oz skinless (white)	120	0
	3 oz skinless (dark)	140	0
Chicken	3 oz skinless	90	0
Any other Fish
Lean cuts of Red Meat
2% Greek Yogurt	Chobani-Plain	130	7
Low-fat Cottage Cheese	1/2 cup 2%	100	4
Spinach	4 cups raw	20	3
Broccoli	1 cup chopped	25	5
Tomatoes	1 Large	38	8
Carrots	1 cup or ~14 baby	35	8
Kale	1 cup chopped	34	7
Sweet Potato	1 Med. (2" diameter, 5" long)	136	32
Brussel Sprouts	1 sprout	8	1.5
Cauliflower	1 Cup	25	5
Bell Peppers	Green-1 cup chopped	30	7
Green Beans	1 Cup	40	9
Lemon	1 Large	25	8
Blueberries	1/2 cup	41	10
Strawberries	Whole-1 Cup	46	11
Cold Milled Flaxseed	2 TBSP (blend in drinks in or into recipes when baking; add to cereal)	50	3
Olive Oil	1 TBSP	120	0
Flaxseed Oil	1 TBSP	115	0
Grape Seed Oil	1 TBSP	120	0
Walnut Oil	1 TBSP	120	0
Vinegar	1 TBSP	2	1
Household Items to determine Portion Size
ü Baseball = 1 cup
ü Standard light bulb = ½ cup
ü Racquet ball = ¼ cup
ü Golf ball = 1 oz. or 2 tbsp
ü Poker chip = 1 tbsp
ü Deck of cards = 3 oz meat or chicken
ü DVD = 1 oz lunch meat / cheese slice

The Basics of Swimming

Once you are ready to get into the water, you have overcome the first hurdle. It is important to feel comfortable to begin your new adventure. The next step is to figure out how to utilize the activity to have the optimum effect. Any movement you do in the water will be a good start for exercise.

However, if you are not sure what you are doing, you may end up frustrating yourself and giving up. Therefore, it is important to begin by learning some of the basic strokes, as well as proper breathing.

Freestyle

Also known as the front crawl, freestyle is an unregulated swimming technique also used in competition. However, this term actually encompasses a variety of techniques, including the side stroke. To perform this stroke, the swimmer is facing down and forward in the water.

The kick is done with the knees staying nearly together and the feet kicking just below the edge of the water. The arms and moved in a windmill position at the sides moving over and behind the head, cupping the water as they enter. Fingers are pointed forward and angled to avoid splashing the water as they enter.

Breathing can be more difficult in this stroke, as it is performed face down. Breathe out through the nose while under water and turn the body and head slightly to the side to breathe in through the mouth as the arm extends from the downward position at the side to back over the shoulder.

Breaststroke

This is the swimming style in which the swimmer is on their chest and their torso stays forward. Though it is often taught to beginners, it is one of the strictest strokes in competition and also one of the slowest. Lean on the chest, with the arms only breaking the surface of the water, hands nearly together with the palms facing into each other.

Once extended, bring the hands back in a half circle to the shoulders and then extend them out again, cutting the water with your tight fingers. The feet begin positioned together and kick out in a frog-like manner, also in a half circle. Once extended, bring the legs back together and pull them forward so that your feel meet at your hips.

Take a breath as you propel your body and head forward and out of the water. Once you take your breath, face your head back down to the water.

Backstroke

While doing the backstroke, the arms are doing most of the work to propel you forward. Arms alternate so that one arm is always under water while the other arm is in recovery. From the initial position at your sides, one arm extends up in front of the head with the palm facing in. With the arm extended, rotate the palm out as you reach the front of the face. Pull the arm back to the shoulder above the head, still extended and cup the water as you enter. Once this arm is back in the starting position, repeat with the next.

The best way to learn is through practice. Get help from a more experienced swimmer. Learning through proper practice will help your muscles remember the exercise. At BOOTCAMP 619 and CROSSFIT 619, we encourage all of our members to be well-rounded athletes and try a variety of the different sports and exercise activities we have to offer.