Fitness for Fun: Choosing Your Kayak

Whether you are looking for purchase or to rent one for the day, you should know that there are several different types of kayaks to choose from. “Sit on top” kayaks have an open area to sit on, as opposed the “cockpit” style that we use at SD PERSONAL TRAINER for our items. “Cockpit” kayaks have an enclosed area for your legs.

Some kayaks have a “spray skirt” that creates a water resistant seal about your lower body.

Inflatable kayaks are great for those who may not have the facilities to store and haul the larger, traditional style of kayak. These are a hybrid of the “sit on top” and “cockpit” styles. They have an open deck, but the rider sits below the deck area.

Tandem kayaks are great for a two person outing. Riding in a kayak with a partner can be even more fun when you row in coordination with each other. Kayaks are not only a great way to get exercise, but also are an excellent mode of transportation for fishing, camping and exploration.

There are a variety of different materials that kayaks can be made of. Some materials are lighter than others. The type of material, and thereby the weight of the kayak will play a major factor in its price.

The heavier kayaks are often made of fiberglass, while plastic and Kevlar will be lighter.

Beginners should start out by figuring out how and where they want to use their kayak and renting the style that they think will be right for them. Guided kayak tours are a great way to learn how to maneuver the boat.

Beat the Summer Heat and Get in Shape

Summer has finally reached San Diego. Though many of us may have been complaining about the lack of good beach weather, there have been some benefits for our outdoor exercise routines. Cooler temperatures and breezy days may not be great for many outdoor activities, but they do make for a more pleasant run.

Now that the temperatures are getting warmer, so is your body. A jog outside, game soccer or basketball may be a little more tiring on these hot days. One should also be aware of the illnesses related to warmer weather. Exercising in hot weather adds stress to the heart and lungs. This causes more blood to circulate through the skin and less blood in the muscle tissue – and rising heart rates.

Under normal circumstances, your skin, blood vessels and sweat adjust to the heat but this can fail at high external temperatures, causing heat cramps, exhaustion and heat stroke.

Slow Down
If you are not used to the heat, you may want to take it a little easier than you had on cooler days. If you have a chronic medical condition, it is a good idea to talk with your doctor.

Hydrate
Make sure to drink plenty of water while you work out. If you are going to be active for more than an hour, a sports drink could be a good option to replace the sodium, chloride and potassium you lose in your sweat. Make sure to avoid caffeine and alcohol in the heat.

Dress Well
Use lightweight, wicking clothing that is loose fitting and made of synthetic, cooling materials. Avoid dark colors which can absorb the sun’s heat.

Protect Your Skin
Don’t forget a sports sunscreen to protect your skin. There is not use sacrificing the health and look of your skin to get “fit.”

Know the Signs
If you are starting to feel weak, headachy, dizzy, experience muscle cramps, nausea, vomiting or excessive heart rate, call it quits! If you suspect a heat related illness, drink water and call your doctor if you don’t feel better within an hour. Confusion and a high fever can be symptoms to look out for.

At SD PERSONAL TRAINER, we know that knowledge of your body and health is the most important piece of exercise equipment your can use!

Avoid the "Burn" of the Pavement

The type of sock you wear can be just as important as the decision to wear the right running shoe. Whatever type of foot you have, it is crucial to make sure that your socks are the right choice for both comfort and the health of your feet.

As the weather gets warmer, it is also important to make sure that your sock provides the proper “wicking” necessary to keep your feet dry during your run.

“Wicking” refers to the ability of a fabric to draw moisture away from the skin. Exercising in warm weather will cause you to sweat more and it is important that your sock be able to wick the perspiration away from your foot, avoiding blistering and possible irritation of the skin.

Cotton, though lightweight, does not dry quickly and tends to absorb the perspiration and keep the foot damp. This can cause blisters to form from the wet sock rubbing against your skin as you run. Acrylic materials, such as CoolMax, help to avoid this during warm weather. Though these synthetic materials tend to be a little more expensive, they are durable and well worth the investment to avoid being sidelined during your run or tough SD PERSONAL TRAINER workouts.

Take a look also at the design of the sock. A good wicking sock will be comprised of two layers, one to wick the moisture away, and the second to aid in evaporation.

Some runners also like a glove-like sock that has individual toes. Though they may feel a little odd at first, once the foot is in the shoe, many long-distance runners find that it helps prevent blistering and chaffing between the toes.

Don't Be Scared: Get Started Now!

The idea of training for your first triathlon could be daunting. Some may thing that they need years to build up their endurance. However, if you body is already used to the sports you will be combining for your first triathlon, it can realistically be done in only a matter of weeks.

Assess Yourself

If you are able to swim for 20 minutes, bike for 40 minutes and run for 20 minutes, then you are probably ready to start training. There are a variety of different ways to train. Some may choose to give an equal balance to all the sports, while some may choose to focus on one over the other two.

Choose Your Path

A balanced training schedule would have you swimming, running and biking each two days a week for 2.5 to four hours per week. This would be done over the course of about 11 to 16 weeks.

If you choose to focus on one sport over the other, you can do that one three times per week and the other sports twice per week. However, you still have to devote 2.5 to four hours per workout to avoid becoming weak in the other two areas.

Some people choose to perform their workouts three times per week for 3.5 to 6 hours. This may help you to improve your performance on the actual race day. By performing each sport three days a week, you can divide them into a short, medium and long training session. Stagger them between sports and days so that you don’t overtire yourself in once area.

Of course, the more time you have to train, the better you will perform when it comes time to dive in and hit the pavement. Individualized training such as SD PERSONAL TRAINER will help you find your strengths and identify the areas that may need improvement.

Hurts So Good

If you decide to move from running “just for fun” to competitive running circles, you are going to have to learn how to live with pain. Though it may not sound like “fun,” it is a reality. No matter how much you love it, sometimes exercise just plain hurts – all the members of BOOTCAMP 619 are very familiar with that! However, if you do it right, you will find a balance between the difficulty of running and the stress it puts on your body, and the endorphins that make you enjoy it so much.

As you gain experience, you will learn how to balance the pleasure and pain. When working your muscles at new levels, they are not able to get the oxygen that they need. Once the glucose is exhausted, waste products, such as lactic acid, are produced. This is the main cause of muscle soreness. In addition, the mitochondria become swollen and small tears are made in the muscle. Though this will lead to muscle growth and strength in the long-run, it does hurt.

When you start to feel pain and exhaustion, try setting some small goals to distract yourself. Start with positive thoughts. When those run out, try passing the next runner. Some people have even said to imagine themselves racing an imaginary person or animal next to them. Another runner once mentioned that when they are passed by someone in a race, they imagine lassoing the opponent with a giant rubber band that pulls them forward.

It may sound crazy, but distractions can help you hurdle “the wall” and get through the difficult period.

For many runners, finishing the race is just half of the difficulty. The aftershocks of a hard run can be difficult. When you finish, make sure to keep walking. Walking for a mile after the run will help your body ease out of the stress and avoid shocking it. Make sure to drink plenty of liquids through the next day after your race.

Above all, don’t be discouraged! Wait at least a week after you finish the race to either schedule the next or vow to never race again!

Getting Ready for a Big Race

There are three basic phases one can follow to get ready to take part in their first race. By devoting time to each phase, you can be prepared for the challenge. These phases are known as the Training Pyramid.


Base Training


This should be the longest phase of your training program. It is in this phase that you will get accustomed to a daily run that is relaxed, easy and within your comfort level.


These runs will get your body accustomed to being a “runner.” Your regular, daily run should be within your aerobic range and helps to strengthen the circulatory system. Oxygen and nutrients are provided to the muscles and waste products are removed.


You should perform longer runs every other week. These runs help to develop cardiovascular efficiency. To judge a “long run,” start by increasing the longest run you did in the last few weeks by one mile a week until you have reached ten miles. Then, increase two miles every other week. Eventually, you will get to the point where your distance is long enough to run a marathon or half-marathon, or a 5K.



Hill Training


Once you are comfortable running on flat ground and have achieved some of the goals you set during your Base Training phase, you can begin Hill Training.


Training on hills will increase your running strength without going anaerobic. Hills strengthen the main driving muscles of the leg – the quadriceps, hamstrings and calf muscles. The ankle begins to act as a more efficient mechanical lever, thus propelling the body better.


When starting on a hill training program, find a hill with an easy grade, about 3-7%. If this is too steep, try reducing your pace until you feel comfortable with the incline. This should not yet be an anaerobic workout so make sure to stay within your training range.


Continue with this hill training for about 4-6 weeks before moving into Speed Training.


Speed Training


While Base Training gives you endurance and Hill Training gives you strength, Speed Training is obviously to increase your… speed. One method of speed training requires the athlete to run in intervals of faster past and slower paced running. Divide your run into legs and increase your speed for a determined period of time. These “repetitions” should be increased each week.
After about eight weeks of speed work, you will see your performance begin to peak. Be careful not to overdo it at this point and get injured.


Speedwork may not be for everyone. If you don’t have a time goal, then you are better to focus on strength and endurance.


BOOTCAMP 619 is a great way to increase your strength and endurance while you improve muscle efficiency and cardiovascular function. Come join us for the workout of your life.

Fast Twitch / Slow Twitch: Which Twitch Are You?

You have become hooked on running. You were born to run. But were you born to run fast or far?

Sprinters and distance runners are obviously different, but what causes one to be so fast and the other to have so much endurance?

The muscle has different types of fibers which determine whether you move quickly. If you have a high percentage of fast-twitch muscle fibers, you will be a fast runner. These types of cells burn sugar and fire very quickly and powerfully. The downside is that they burn fuel very quickly and are not resistant to fatigue. Slow-twitch muscle fibers tend to burn fat and fire repeatedly over a longer period of time.

There are ways to test the muscle fiber to see if it has more fast twitch or slow twitch muscle fibers, but they can be painful and are reserved for scientific study. For those with predominantly fast-twitch muscle fibers, there are ways to train the muscle to act in a slow-twitch manner and burn more fat than sugar, thus increasing endurance.

Come into BOOTCAMP 619 and test your endurance today!

The Wall

You have heard it said many times… “I was running along just fine for the first part of the race, and then I hit ‘the wall.’” For runners, “the Wall” is the point somewhere between the first part of a run in which he or she has plenty of energy and the last leg where they get their “second wind.”

However, what is happening in the body that causes this struggle? If you can understand what causes it, then it is easier to figure out how to alleviate or reduce it.

When you eat carbohydrates, they are broken down into simple sugars. Some of these become glycogen and are stored in the muscles as fuel, which is burned during exercise. For the first few minutes of exercise, muscles use this glycogen, as it is their most convenient source of energy. Glycogen combines with oxygen and produces energy and waste products like lactic acid, which causes muscle soreness after exercise.

After several minutes of exercise, the body will begin to use fat as a fuel source. It takes this amount of time for the body to begin releasing stored fat into free fatty acids in the blood in a large enough amount to satisfy the energy demands of the muscles. After this period, fat becomes the primary source of energy over glycogen.

Fat is burned during aerobic exercise. As we saw in our early posting, aerobic exercise creates the “presence of oxygen” and fat is burned most efficiently in this presence. As long as one is running or exercising within their range of training, they are burning fat with oxygen. When the body is forces beyond its capacity, the exercise becomes anaerobic and the body cannot get enough oxygen.

With glycogen already burned up and a lack of oxygen present, large amounts of lactic acid and other waste products become present in the muscles and they get tight and somewhat pained. This feeling is known as “the Wall.”

However, this is not the end. The body can be trained to deal with the Wall. Speed running and long runs can gradually push back the point at which you shift from aerobic to anaerobic. With further running experience, you can become accustomed to the feeling and deal with it much better. The best way to conserve glycogen and delay becoming anaerobic is to put walk breaks into your runs if you are a beginner. Slow down the pace and use this as a warm up. As you become more advanced, you will be able to lessen the warm up time, delay becoming anaerobic and deal better with the difficult sensation.

BOOTCAMP 619 challenges it members and provides the spirit of teamwork necessary for each person to get past “the Wall” and continue on with their workout. Come in and join us sometime. A little encouragement goes a long way in hurdling the Wall!

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.

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!

Happy, Healthy Holidays, from Chris Keith and BOOTCAMP 619!

The past year has brought many challenges for everyone. There is no better way to start 2010 than making healthy changes to your lifestyle.

While there are many external factors that add stress to your life that you may feel are uncontrollable, there are some very concrete changes you can make that are completely under your control.

A healthy lifestyle, beginning with regular exercise and a good nutrition plan, is a great way to cure many of the problems which can be caused by external stress.

Challenge is a good thing.

It is a way to effect a positive change on your body. By challenging your body, you will lead to improvement.

Variety is the key ingredient to progress. It is very easy to get lulled into the same routine in the gym. We are often drawn to perform the exercises that we are familiar with or use the machines that we have already learned.

However, the body often adjusts to the routine and we lose the results that we felt initially. To keep improving your body and health, you should add variety to your workout. There are many ways to achieve this.

Vary Your Cardio Exercises

Try changing up your routine by doing different types of exercise. Try using the stair climber one day and taking a step aerobics class the next. Whatever you are doing, make sure that you remain at a level that you feel you are achieving fat burning. By continually challenging the body with different types of cardiovascular exercise, you can keep your body in a constant, positive state of fat burning.

Change Length and Intensity Levels

Try exercising at a lower intensity level for a longer period of time for a few weeks and then switch to a higher intensity level for a shorter period. By doing this, you could challenge your endurance and burn fat by exercising for a longer period of time, such as 45 minutes to an hour or build your cardiovascular health by exercising for a shorter period, such as 20 to 30 minutes at a high level.

Exercise First Thing in the Morning

If you are tired of your workouts on the way home from the job, try waking up early and going to exercise before going to work. It is a great way to start the day and can get your fat-burning engine started early. It is shown that the body continues to burn fat for a few hours after a good workout. By combining an early workout schedule with a pyramid-style nutritional plan that peaks your caloric intake at mid-day, you may be able to use your food more efficiently and burn more fat.

Warm Up and Cool Down

It is important to make sure that your body is ready for your workout. Make sure to ease up to your target heart rate by warming up before your begin exercising. The time that you spend preparing for or cooling off from your cardio workout should be added on to your regular plan. By warming up, you will make sure that your body is already at a fat burning level by the time you start your routine. By warming up prior to strength training, you will improve blood flow and muscle contraction.

Eat Smaller, More Frequent Meals

Food is fuel for your body. You need to burn it all day long to get the best, most efficient results. By eating less frequently, you are more likely to be in caloric excess, which leads to fat retention. Instead of the traditional three meals a day, try eating five or six. You will not feel as hungry when you eat and are less likely to eat in excess.

These are the basics of challenging the body. It is very easy to slip into a “routine.” They can be important points for beginners to know and for the more advanced to be reminded of!

Come by to see Chris Keith at BOOTCAMP 619 to determine your best New Year’s Resolution!

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!

Don't Let the Holidays Ruin Your Fat Burning Goals!

The holidays are upon us.

I have been surprised and happy to see the number of people in the gyms lately! The holidays can often bring on the fitness doldrums. The message seems to be getting through to people this year, so don't miss out!

What comes to mind when you think of turkey, cranberries and sweet potatoes? The holidays? A meal that usually consists of most people’s entire week’s caloric intake? Maybe. How about some foods that are actually on Chris Keith’s awesome foods list?

It’s true.

These are some of the healthiest foods you can eat. The problem with holiday dinners is not in the main ingredients, but in the way we prepare them. If you are careful on how you prepare your holiday dinner, it doesn’t need to get in the way of your fat-burning goals.

Turkey

If you are looking for a lean cut of meat, turkey is hard to beat. A three-ounce serving of skinless white meat contains 25 grams of protein, barely three grams of fat, and less than one gram of saturated fat. Turkey is also a good source of arginine. As with other amino acids, the body uses this one to make new protein. Arginine is also the raw material for making nitric oxide, a substance that relaxes and opens arteries. Whether foods rich in arginine help keep arteries open has prompted both research and debate.

Do eat white mean turkey.

Don’t eat the dark meat or skin. They have the bad fats and unnecessary calories.

Cranberries

Cranberries are packed with dozens of different antioxidants. Cranberries have properties that neutralize unstable molecules that can damage DNA, proteins, cell membranes, and cellular machinery.

Do make your own cranberry sauce with orange juice or zest (and a little honey if necessary) to keep sugar intake down.

Don’t eat the canned stuff!

Sweet potatoes

These orange colored un-potatoes are related to the morning glory, not the white potato and are an excellent source of vitamin A, beta carotene, vitamin C, potassium, and fiber. They have a low-glycemic index and are on my list of good carbs.

Do eat them in moderation.

Don’t use a sweetener. They are naturally sweet so enjoy their real flavor!

Don’t be one of those people crowding into the gym after New Year’s to shed all the extra holiday pounds. Many of the foods that grace a Thanksgiving table are healthy on their own but they are dragged down by the company they keep. Brown sugar, butter, and marshmallows destroy the natural goodness of sweet potatoes. The benefits of pumpkin and pecans are overwhelmed when these foods are baked into pies with cream, eggs, butter, and sugar. It doesn’t have to be that way. Don’t get stuck on the “traditional” ideas for holiday dinners – they really don’t bear much resemblance to the original meal anyway – try looking up healthier recipes that everyone can enjoy and start the new year out ahead of the pack.

Don't wait until the New Year to start your fitness plan! Come into BOOTCAMP 619 now and get a jump on the rest! Look great in that new outfit for NYE 2009!

"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.

Cardio vs. Resistance Training: What is Better for Fat Burning?

There are a variety of ways to burn fat. It is commonly believed that intense cardiovascular exercise is the only way to burn fat and that resistance training, such as weight lifting, is only for building muscle mass. The two are not mutually exclusive.

An active resistance training schedule and strength training will increase muscle mass, which leads to more fat loss and a stronger, leaner body; cardiovascular exercise is also important.

A good cardio workout can increase endurance, lung capacity, blood flow to the brain and burn fat. Running, jogging, swimming, cycling, rowing and other types of cardio are important to do on a regular basis and when you are traveling or can’t get into the gym.

For fat-loss, plan to spend at least 30 minutes each day on your cardio workout. Your exercise regime should consist of a warm-up, workout, and cool-down period. For example, warm up on the stair climber for 5 minutes. Increase your speed to a slow jog for 20 minutes and end your cardio workout with another a fast-paced, 5-minute climb.

As you become more fit, make sure increase the time and intensity of your cardiovascular workout. Once you reach an appropriate fitness level, bump up the level and do your cardio workout for up to an hour. Gym machines can be a great way to keep yourself in check if you are not sure what to do or you lack the discipline to push yourself. You can use the levels and timer to make sure you are getting a significant workout.

Some prefer other, less repetitive forms of exercise, such as outdoor jogging, sprinting or swimming, because they get bored on a gym machine. These are all great options – just make sure you have the proper drive to challenge yourself. Another benefit of these types of functional exercises can be the unexpected challenges (such as terrain) that you won’t encounter on a machine. Mix it up and you will be even more successful!

However, as beneficial as cardiovascular exercise is in fat burning, one cannot discount the benefits of weight training in your fat burning plan. The more muscle one has, the more fat they can burn even while at rest! In addition, more muscle tone creates definition, a visible success of exercise.

Seeing your body become more firm is often a motivator for continuing to work out even harder. In addition, the muscle you gain will provide you with strength and energy that will not only benefit you in your cardio workouts, but also in your daily life.

At BOOTCAMP 619, we provide a workout with a healthy mix of cardiovascular and resistance training to ensure balance. You will not only get fit and enjoy the group classes, but learn the skills to keep yourself at your top fitness potential.

Core Values: Part Three, High Level Values to Success

In the last posting, we talked about the foundations of the Pyramid of Success. Industriousness and Enthusiasm, the cornerstones, held together by Friendship, Cooperation and Loyalty.


With these core values as the base, one can reach a higher level of success.


Self-Control: Practice good judgment and keep your emotions under control. No matter what the task, if our emotions take over, we are not going to be able to maintain discipline.


Alertness: Abraham Lincoln had said that he never met a person he didn’t learn something from. By keeping your eyes and mind open, you can learn much through observation.


Initiative: This is having the courage to make decisions and take action. If we allow the fear of failure to rule our actions, we will never have success.


Intentness: Persistence and tenacity are aspects of the concept of “Intentness.” It is the ability to avoid the temptation and distraction that may lead us off our path.


Condition: This concept embodies all types of fitness; physical, mental and moral. Rest, diet, exercise and drills are concepts that can be applied not just to our exercise routine, but every aspect of our lives.


Skill: To live up to our best potential, we require knowledge of and the ability to properly and quickly execute the fundamentals of any task we aspire to achieve. Be prepared to cover every detail. Though people may be naturally given certain potentials, there is no limit to live up to them.


Team Spirit: A team spirit embodies an eagerness and consideration for others and potentially make personal sacrifices for the good of all. Maintaining this attitude will benefit you one day when you are in need.


Poise: This is not as complex as one may think. Poise could be considered just “being yourself.” It depends on two other building blocks, Self-Control and Confidence. We can be poised by being industrious, friendly, loyal, cooperative and unafraid to fail.


Confidence: When we are prepared, we know we have to tools to handle most of the unknown. It is solid respect without fear. It is believing in yourself without being self-centered, intimidated or naïve. All these building blocks will lead to true success.


Competitive Greatness: This is the ability to deliver our best anytime our best is needed. Having competitive greatness does not always mean that you are in the number one spot. It is learning to rise to every occasion, give our best effort and make those around us better as we do it.


These core values are a key part of my philosophy of BOOTCAMP 619. Our group is a hard-working team which strives for the improvement of all our members. Come by any time to see for yourself.

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 Two, The Foundations

In the last posting, we talked about the importance of core values in not only our daily lives but also in our commitment to our health and fitness. As I mentioned, one cannot really enjoy the quality of their career or relationships without having a long, healthy life.


Therefore, a strong set of core values with not only give us a successful life, but, though this commitment to our healthy, the key to enjoy it. One of UCLA’s greatest coaches, John Wooden, gave his players the Pyramid of Success to help them consider their core values.


Industriousness: There are two aspect of this core value, Hard Work and Planning. Hard work will also pay off in success. When we are younger, we may think that we want to be better than all the competition. As we get older, this can often mature to the idea that we want to be the best that we can be. In sports and fitness, as well just about everything in life, we may have to accept that there are certain physical limitations to being “the best” but there are never limits to being the best that we can be. However, you cannot really be industrious without proper planning. No matter how hard you work, if you haven’t planned it out, you could end up being inefficient.


Enthusiasm: If we consider our work drudgery we will not be truly successful, no matter how much effort we put into it. Peaks and valleys in our enthusiasm should also be avoided. Quiet enthusiasm will gain the respect of others.


Friendship: We can accomplish so much more when we work together. Coach Wooden believed that friendship is doing for others as they do for us. Friends help each other, not use each other.


Cooperation: Cooperation is working with others for the benefit of all. If our actions don’t benefit everyone, including ourselves, then we are not truly cooperating. Working as a team makes us all stronger.


Loyalty: Loyalty is knowing that those we are working with will help us out when we hit a tight spot. It will give us the confidence to try something more challenging without fear of failure.


These five values make up the foundation of the Pyramid of Success. They provide a strong base to the higher level values with move one toward accomplishment. BOOTCAMP 619 promotes these ideas in our fitness plans. Check out the next posting for more on Coach Wooden’s highest levels of success.

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!

What is the best time to exercise?

The real answer is... Anytime! However, one should always pay attention to their body to find what the optimum time for them is. The healthiest options for working out are early morning and late afternoon.

Early Morning

It is a great way to energize your day. By exercising early, you will give yourself that boost that you may normally need from caffeine. In addition, you cannot skip a workout if you have already done it! The downside for some people is afternoon sleepiness that can be remedied by a nap or a ten minute walk.

Late Afternoon

The body is warmed up for the day. You may be able to experience your optimum challenge at this time of day; your best run time, fastest swim or heaviest weight. For some, the negative can be a tendency to skip the workout when you have had a busy day.

Evening

Proceed with caution if you prefer to workout before bedtime. It can interfere with your sleep patterns and cause a cycle of fatigue that drains your workout of energy and degrades muscle tone.

This said, there is never a really ‘bad” time to exercise; it is always positive. If you are not sure what works best for you, experiment for two weeks and see how you feel.

Come by BOOTCAMP 619 to exercise anytime!