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.

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.

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!

"Agility"

agility: the power of moving quickly and easily; nimbleness

Who wouldn’t want to be a superhero? Even if their alter-ego was not the most popular, seemingly not the brightest or most attractive, once they came out of that phone booth in their superhero costume, everybody loved them! Even though they might have dropped their books or tripped down the stairs in their regular form, it was always an act; they were never clumsy.

Good agility is key to their success and is also important in truly meeting your fitness goals.

Agility is the ability to move quickly and change directions while maintaining control and balance. Good agility requires a combination of speed, balance, power and co-ordination.

Try some simple exercises to improve your agility, improve your reflexes, range of movement and become generally more athletic.

The Flash: Speed

A simple test of foot speed and agility, this activity gives an indication of the amount of an athlete’s leg muscle twitch.

Using a flat, non-slip surface, a stopwatch and some long sticks (or a 20 rung rope ladder if you have access to one), run the following course.

Start by placing the sticks about 18 inches apart (or lay down the rope ladder evenly). Start running from one end to the other without touching the sticks or rope. Start timing yourself when the foot first touches the ground between the first and second stick. Stop timing when you finish. Rest for two minutes and repeat until fatigued. Track your improvement by watching your time and number or repetitions.

Catwoman: Balance

Start by placing a towel, cone, or other object two to three feet in front of your feet. Place your feet together, hands on hips, and your torso upright. Lift your right foot off the floor and balance on your left leg. Attempt to keep the right foot off the floor throughout the exercise. Begin reaching your right hand forward toward the object in front of you, allowing your left knee to bend. Continue reaching until your hand is a couple inches above the object on the floor. Pause for one second at this point. Return to an upright position, maintaining your balance on the left leg.

Repeat this exercise about ten to fifteen times.

Hulk: Power

Place your towel flat on the ground and then put the medicine ball in the centre of the towel. Bring the ends of the towel one at a time over the top of the ball as a “bag.” Start the exercise with your feet shoulder-width apart and your weight shifted on to your right foot.

Twist your body to the right with your hands grasping the ends of the towel and the ball positioned behind your right shoulder. While keeping your arms straight, swing the ball out away from your body toward the front and then to the left in a wide arc, while bending your legs and 'sitting' into a shallow squat position as the ball reaches the middle of the arc in front of you.

Continue this arc until you finish the swing with the weight shifted onto your left foot, with your hands still grasping the ends of the towel and the ball now behind your left shoulder. Immediately swing the ball back to the starting position, and repeat the swinging motion back and forth for a total of 10 to 15 repetitions on each side. Begin this exercise in a slow manner, and progress in speed (while still maintaining good control) over a period of several weeks. Perform two to three sets.

The Nightcrawler: Coordination


If you are not accustomed to running, start out by doing some jogging for a couple of weeks. Then, add zig zag running in between your regular runs. If you run on a track set up a course with cones that you can run between in zig zag motions quickly. Once you get used to the zig-zag running, use small objects (make sure they are not ones you could trip on!) to set up varied patters on a small course, such as numbers and letters (figure eight, an “S” shape, a cursive “E,” etc.) and see how fast you can improve your speed.

Good agility will not just benefit you in your workout routine, but in daily life by helping you prevent spills and injuries. No one likes a klutz!

Come into BOOTCAMP 619, get into great shape and find out what a “Spiderman” is!

"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!

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.

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Focal Points of Nutrition: Vitamins

There are two categories of vitamins: fat soluble vitamins and water-soluble vitamins. Any excess of water-soluble vitamins, such as vitamin C, can be flushed from the body through the kidneys (with the exception of vitamins B₁₂ and B₆). However, fat-soluble vitamins are not readily excreted from the body in excess. This can lead to toxicity if these vitamins are over-consumed; a major reason why one should be careful of the over-consumption of energy drinks, high in B vitamins.

Vitamins are available in a variety of forms, but best consumed through whole foods. A simple rule one can follow to help get a good variety of necessary vitamins in their diet is to consume the most colorful vegetables and fruits (focusing on deep greens, reds, oranges and yellows) in an assortment of shades.

If you want to find out more about how vitamins can add to your health and workout plan, contact Chris Keith.