Tips for Running in the Heat……

Posted on June 10, 2011 by bootcampman

So I woke up this morning for my run, headed out the door… and ran smack into a wall of 90-degree heat, . At 8 a.m.? Really? Really. Exercising in the heat is a challenge, but it’s also a potential health risk if you’re not smart about it.

Respect your limits. Heat and humidity increase the physical challenge of running, and health problems can occur when you push beyond what your body can handle. Do not aim for a personal best on a warm, sticky day, particularly if you are not used to such conditions.

• Acclimate. It takes 10 days to two weeks for the body to acclimate to keeping cool at higher temperatures. Give your body time to adjust.

• Know the signs of heat problems. If you feel faint, dizzy, disoriented, or your skin is clammy and abnormally hot or cold, slow down or stop running. If symptoms continue, sit or lie down in the shade and seek medical help.

• Drink enough. Drink throughout the day, so that your urine remains plentiful and pale yellow. Even mild dehydration (scant, dark-yellow urine) will make you feel sluggish and tire early during exercise, and can increase the risk of heat-related problems during exercise. In the heat, sports drinks are even better than water because the sugar and salt they contain form an “active pump” that transports fluid to cells more quickly than water alone. Before workouts lasting longer than one hour in the heat, drink 16 ounces of fluid several hours in advance, another 16 ounces in the hour before, and more just before the start if your urine isn’t pale.

• Don’t drink too much. Overhydrating before and during exercise can cause a dangerous condition known as hyponatremia (water intoxication). This drop in the body’s sodium levels can cause nausea, fatigue, vomiting, weakness, and in the most severe cases, seizures, coma, and death. To avoid hyponatremia, do not overdrink, include pretzels or a salted bagel in your pre-run meal, and use a sports drink that contains sodium. During exercise, drink no more than a cup of fluid every 15 to 20 minutes.

• Protect yourself from the sun. Wear a cap or visor to shield your head, face, and eyes from the sun’s burning rays, and wear sunglasses to protect your eyes. Use sunscreen on exposed skin, even on overcast days.

• Check your meds. Do not consume products like cold medicines, ephedrine, pseudoephedrine, or anti-diarrhea medicines with dehydrating agents in them. They may increase your risk for heat illness. Caffeine products are only OK in doses you are used to taking on training day. Do not start taking a caffeine product on race day.

• Wear synthetic fabrics. Unlike cotton, synthetics wick moisture from your skin so cooling evaporation can occur. Synthetics also decrease chafing and don’t cling and cause a chill. Look for loose-fitting garments with mesh inserts under the arms, on the sides of the torso, down the arms, and on the outer thighs. Acrylic socks keep feet dry and cool.

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Win the DAY!!!!!!!!

Posted on June 3, 2011 by bootcampman

Here’s a little secret: No matter how long you have lived the fit lifestyle, it’s still hard to be motivated EVERY DAY to train hard and eat right. However, early in my fitness journey, I did not realize this was the case. I can distinctly remember saying to my trainer, “I’m struggling with the diet . I can’t wait to be where you are. It must be so easy for you since you have been doing this many years.” He laughed a little and said, “Umm…no, it’s still challenging, but I choose this life every day and make it happen.” That statement stuck with me.

From what I’ve experienced, the longer you live fit, the more of a habit it becomes. The lifestyle becomes ingrained in your daily life. However, no matter how deeply rooted the habit is, we are all still humans who get tired, tempted, bored, frustrated, disheartened, distracted, stressed, etc. In these states of mind, our fortitude and commitment to our goals is challenged. Sometimes, no matter how hard you try, you just can’t seem to shake off the ton of bricks weighing you down and get yourself feeling inspired. As with most of you, I don’t have a lot of time to “get motivated”; I need to quickly find motivation and get on with my day. On those days, I use a few simple strategies to get me on track. I hope these help you:

Envision Achieving My Goal In Detail. Sometimes, my motivation wanes when I’ve become disconnected from my fitness goals and have temporarily forgotten why I have chosen this lifestyle. If I can reconnect with my goal, I can get recharged and refocused. To do this, I visualize achieving my goal in extreme detail. At minimum, doing so will jumpstart my motivation enough to at least get me to the gym or to turn down the cookie. So, take a few moments and write down your fitness goal and how it will feel when you achieve it. Be extremely detailed to make it as real as possible and charged with lots of positive emotions. You want the visualization to be a powerful, evocative moment that will inspire you when you just want to lie on the couch with a jar of peanut butter or bowl of ice cream .

Just Get Started. Sometimes if I just get started, no matter how reluctantly, I eventually start “feeling it.” Ten minutes into my workout, my motivation will miraculously return. Halfway through a meal, I start feeling satisfied and thrilled that I did not give into any temptation. I believe that taking action of any kind builds inertia (i.e., once an object is in motion, it stays in motion), energy, self-belief and empowerment.

Find A New Gear In Your Training. This is one of my favorite motivational strategies for the gym. When I am feeling unmotivated, I thrust myself into a REALLY challenging workout rather than just going through the motions, which is what your mind tells you to do when you are unmotivated. For my morning treadmill cardio, I will kick up the speed or incline. When lifting, I will increase the weight or be more explosive. When I focus my energy into challenging myself, I can bust through and shake off a negative, unproductive state of mind and replace it with a motivated, empowering mindset.

Eat It Differently. We all want to stray from our nutrition plans from time to time. While we have treat meals to help ease that feeling, there are times when just can’t imagine eating one more spear of asparagus or bite of fish Chicken Ext…. On those days, I just eat my foods differently. For example, rather than eating each item separately during a meal, I will cut it all up and stir it together to make something that resembles a casserole. Or, I will try spicing it up with something different. For instance, I will squeeze fresh lime and putting different spices on my Chicken .

I hope these four simple strategies help you find your motivation on those “off” days. Yes, there will be days that no motivational strategy will inspire you, but the goal is to conquer all the days that you can. Doing so is what puts you on the path to your best self!

Remember to try to just WIN THE DAY!

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Calf and Foot Pain???

Posted on May 18, 2011 by bootcampman

Overview
You use muscles in your feet and calves all the time in daily life, whether you’re consciously aware of it or not. Your feet and calves help support your body during activities like standing, walking and climbing stairs and can become even more strained during physical activity and exercise. If you develop muscles aches in your feet and calves, certain stretches will help alleviate your symptoms.
Prevention
…You might be able to prevent aching muscles in your calves and feet by properly stretching your muscles on a regular basis. If you are an athlete, it’s important to stretch both prior to and after your workout. Focus on stretching both your calves and the soles of your feet. Nocturnal leg cramps may also be prevented by performing simple calf stretches prior to going to bed. According to Travell and Simons, pain caused by trigger points can be prevented by performing specific stretching exercises that lengthen, strengthen and condition your muscles.
Benefits of Stretching Exercises
Stretching your calves and feet is an important part of alleviating your aches and pains. Stretching exercises focus on lengthening tight muscles and can reduce muscle knots and tension that may be causing your symptoms. Stretching exercises also help increase circulation in your legs and feet, which can help reduce the aches in your muscles.
Calf and Foot Stretches
You can perform a basic calf stretch by standing about 3 feet from a wall. Place your palms flat on the wall with your arms straight at shoulder height. Step forward with your right leg and bend your knee, making a right angle with the floor. Press your left heel into the floor, keeping the leg straight. You should feel a stretch in the calf muscles of your left leg. Repeat the stretch on your right leg. To perform a combined calf-and-foo-muscle stretch, stand on the bottom step of a flight of stairs. Allow your heels to hang over the edge of the stairs and press your body weight into your heels. This stretch focuses on both your calves and foot muscles.
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Abs are made in the Kitchen !!!!!!!!

Posted on May 12, 2011 by bootcampman

Spring is in the air, bikinis are hanging in store windows and it’s time to put away the sweaters.  It’s that time of year to bare all and a tight, toned mid-section is at the top of our priority list.  Do you know how to get your mid-section in rockin’ shape?  Read on to learn my secrets to a sexy mid-section.

The most common question I receive as a fitness model is, “What do you do to get your abs like that?”  People are shocked to hear my answer, which is that I only train my abdominals one day per week.

The first step in achieving the ultimate goal of having six pack abs is to understand it and how to get it.  There are 2 factors involved in this: the ab muscle itself and the body fat that is covering that muscle.  To ensure success you must have a game plan to:

1)    Strip off that stubborn and unwanted belly fat that’s covering the abs in order to show them off (combination of cardio and nutrition).
2)    Strengthen the obliques and abdominal muscles to make them firm, defined and strong.

Both of these factors are important and should be done together for the most efficient and effective results.

With respect to losing the body fat I always say “Abs are made in the kitchen.” Many people want results now and start crunching their abs and core to death while they’re still pulling into the McDonalds drive thru.   Proper nutrition and adequate hydration will increase your metabolism and in turn burn calories.  A whole food diet, low in sugar, saturated fats, sodium and simple carbohydrates has been key in achieving my six-pack of abs.  I believe a diet that includes unsaturated (or healthy) fats, moderately high in protein and complex carbohydrates is essential.  I use minimal sauces and loads of herbs and spices to keep my food exciting.

The American College of Sports Medicine and both the American and Canadian Dietetics Associations are currently in agreement that 0.5 – 0.8g of protein per pound of body weight each day is adequate to repair damaged muscle tissue and build lean mass.  Calculate your requirements and divide this amount between 5-6 meals per day to get your protein portion per meal.  You want to complement your protein with a properly portioned, low-glycemic carbohydrate and a source of unsaturated fat to keep the digestion process as slow as possible and maintain stable insulin levels.  I like to keep my complex carbohydrates to a 30 gram portion and avoid consumption within three hours of going to bed as excess carbohydrates will be stored as fat.  Removing all of your complex carbs is not going to get you a 6-pack any sooner.  It will actually do the opposite as carbs are involved in maintaining blood glucose levels, which are vital to performance and appetite control.  With respect to fats, a zero fat diet is not the answer to burning fat stores.  Fats steady energy levels, control appetite and help to improve insulin sensitivity.  I like to keep my alpha-linolenic acid (Omega 3 fatty acid) around 10% of my total daily calorie intake . A fish oil supplement and flax seed oil are great ways to increase your uptake of alpha-linolenic acid.  Aim for a combined intake of 2 to 4 grams of EPA and DHA per day from supplements and fish.

And last but not least, hydration.  Not only does water play a vital role in cellular health, cognitive performance, and general well being, it’s also a key component to achieving healthy weight loss and maintaining a healthy weight.  Dehydration can trigger misleading hunger cues and food cravings and the body will then turn to food to fulfill its need for water.  I recommend drinking an 8 oz glass of water upon waking and then continuing to drink water between your meals all day long.

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Lifting heavy weights will get you lean Fast!!!!!!!

Posted on April 26, 2011 by bootcampman

Lifting heavy weights will get you more lean than cardio can. If you enjoy cardio keep it in your fitness routine, but if you are lifting heavy enough, you won’t need as much cardio. The continued calories burnt after your session lifting weights is far greater than the calorie burn after doing cardio. You will burn a little bit more DURING cardio, but the body burns calories at a much higher rate for 24 HOURS after a decent weight session!!! And with more lean muscle mass, your body will CONTINUE to burn at a higher rate than previousy. It’s a scientific fact. Cardio is VERY important for heart and lung function, and many people love it. So if you love it, do it! if you don’t love it, try to find a type of cardio you can learn to love Cardio  Lifting heavy weights is also very important for bone density. Maybe you are young and this doesn’t seem like a reason to lift weights. But habits we set in life early are easier to continue through our lives. Get into the habit, and gain the know-how  for lifting heavy weights now, and as you come into your 40′s 50′s and 60′s you are already strong, and knowledgeable and able to do what has to be done!!!So lift heavy enough that by the 5th or 6th repition, you are struggling a bit. As you get stronger, the amount you can lift to this 6th rep will increase. So as you get stronger, your starting weight after warm up should increase so that you continue to challenge yourself. This is how we can increase lean muscle mass, get stronger and look and feel AMAZING!

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Should I workout when I am sick?

Posted on April 20, 2011 by bootcampman

Whether to work out while sick concerns many exercisers. Although more research is needed, the general guideline is that if you have symptoms of a common cold, with no fever and all symptoms above the neck,exercise such as walking and weight training should be okay. However, if your symptoms include fever, extreme tiredness, muscle aches or swollen lymph glands you should refrain from exercise until you get better.

Your answer to should you go ahead and exercise — or roll over and get some extra sleep ? depends on the fever test and the neck check, says the American College of Sports Medicine (ACSM). The cutoff point, many doctors say, is 100.5 degrees. Listen to your body and take it easy if your body temperature is at or above that mark. The danger of working out with a fever, the ACSM says, is that you run the risk of kidney ailments, heatstroke and fluid balance problems as your temperature climbs even higher.

If your temperature is normal, but you still feel under the weather, take the “neck check” to see whether you should exercise. If your symptoms are above your neck– sneezing, stuffy nose and watery eyes — by all means go ahead with your regular workout, the ACSM says. But if your symptoms are below the neck — nausea,achy muscles  and coughing, all indications of the flu — you’re better off laying low for a couple of days. Your immune system is compromised with the flu, and if you work out, you won’t recover as well because a lot of the energy in your body is going to exercise, not recovery.

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Can I Exercise to much?

Posted on April 5, 2011 by bootcampman

Has anyone told you that you are too successful? Too generous? Or your life is too good? Well, that’s kind of the same thing as someone telling you that you exercise too much. You really can’t. Okay, sure, there’s always the exception–if you are working out 24/7, not eating right or sleeping, that’s going a little overboard. Or, if you are training for a serious competition or an Ironman, then that’s a whole set of different rules.   But if you are eating healthy, sleeping regularly (and enough)—in general, you can’t do too much exercise.We all need to move every day and most days of the week should include purposeful exercise–the kind that gets your heart rate up and makes you sweat! Devote 30mins–one hour most days to purposeful exercise. Your workout could include a fast-paced power walk, a spin class, a workout DVD–anything that appeals to you and is at least moderate in intensity.

Many of you want to know if you should take a day off from exercise. You don’t have to take a day off, but if you do, make it an active recovery day. Active recovery means you skip getting suited up for the gym, but you still move. Take a walk. Take your dog out. Play Frisbee. Go for a leisurely bike ride with your family. Make sure you are still incorporating some movement into your day. You shouldn’t go from a workout-induced sweat at the gym, to being completely sedentary and sprawled out on the couch the next day. We all need to be active daily–even if it’s active recovery or active rest.However, it could be said that you do too much of the same exercise. Your weeks should include a combination of cardio workouts and muscle-building routines. Mix it up. It’s good to work different muscle groups so you can be strong from head to toe and not over-exert one area of your body. And your body needs variety to make continual progress.

For those of you who worry that you might gain weight from working out too much–you don’t. It’s most likely because you mentally think you worked out so hard, you should eat bigger portions.  Here’s what typically happens: You go on a work out spree, and then you go on an eating spree—because you think you have earned it or deserve it. Watch out for feeling entitled if you are working out a lot. People have a tendency to underestimate the amount of calories they consume and overestimate the calories burned during exercise.When you think of your overall health, connect your eating habits with your workouts; you only make progress when you are working on both areas. Good nutrition combined with regular exercise is the most powerful way to keep you healthy–but you can’t have one without the other.

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Do you have Bad Knees , Back , Plantar’s Fasciitis ?? Try KT Tape

Posted on March 31, 2011 by bootcampman

KT Tape is applied along muscles, ligaments, and tendons (soft tissue) to provide a lightweight, strong, external support that helps to prevent injury and speed recovery. KT Tape works differently for different injuries. KT Tape can lift and support the knee cap, holding it in place for Runner’s Knee. KT Tape can support sagging muscles along the arch of the foot, relieving the connective tissues for Plantar’s Fasciitis. And KT Tape can lift the stress off of shin splints to allow pain release and give the body a better opportunity to recover. Depending on how it is applied, KT Tape supports, enables, or restricts soft tissue and its movement. By stretching and recoiling like a rubber band, KT Tape augments tissue function and distributes loads away from inflamed or damaged muscles and tendons, thereby protecting tissues from further injury.

By applying KT Tape over affected tissue, athletes experience an external support which helps to prevent further injury and allows the body’s damaged tissue to rest and heal naturally despite continued activity. KT Tape also reduces inflammation and increases circulation which prevents muscle cramping and lactic acid buildup

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What you need to do to loss 1 pound …..

Posted on March 30, 2011 by bootcampman

Losing weight isn’t easy but knowing how much activity it takes to lose even 1 lb is great information to start you down the path to lose 5lbs or even lose 10 lbs.

How it works: For every pound you want to lose, you’ll need to eliminate 3,500 calories–through eating less, working out more or, better yet, a combination of the two. The good news– Your body burns energy just by staying alive (each person’s amount varies), so cutting a few hundred calories through diet and exercise will be enough to push most people toward a slimmer size.

Not losing weight? You may be underestimating the number of calories you eat in any given day. Track your meals and calculate your calories burned working out.

We recommend trimming your intake to 1,500-1,800 calories per day–no fewer, since eating too little can throw your metabolism out of whack. To drop weight faster, ramp up your activity. You’ll burn more energy, which will bump up your calorie deficit. So Get Out There and MOVE that body!!!!

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10 Ways to make your Diet work

Posted on March 22, 2011 by bootcampman

1. Accept the facts. There’s no magic involved in getting your body to liberate stored fat. You must change the way you live and the way you eat. In other words, exercise your body and monitor and/or limit your intake of food. Only if your energy expenditure is greater than your caloric intake, will you burn body fat. You must have an unwavering commitment to this fact or you will fail.
2. Maintain or increase muscle mass. Specifically, do weight training. Muscle is metabolically active— it requires calories. The more muscle you have and the more calories you need to sustain it translates into the more food you can eat and still bring down your level of body fat.
3. Do your cardio. Forty-five minutes on a stair climber or treadmill with your heart rate at 70 percent of VO2 max will not only burn about 500 calories, but it will also keep your metabolism elevated for up to six hours post-exercise.
4. Know your stats. Unless you know from experience what works for you, hook up with one of the many specialized diet and nutrition counselors and get the computerized body assessment done so you know precisely what to eat and when to eat it.
5. Don’t cheat. Be conscious of your willpower— you and only you are in control of what you eat. Exercise this power absolutely. Who’s going to know if you are a little heavy handed on the salad dressing? You are, so don’t lie to yourself. Eat only what your diet allows— NO CHEATING! Except Sundays…
6. Allow yourself a treat. All diet and no fun can make you nuts. No more than once a week, really indulge in the things you miss most. I wouldn’t recommend this if you are close to an event for which you’re preparing, but your basic long-term diet will be unaffected by a weekly splurge.
7. Don’t punish yourself. If you do go off the deep end and really, really blow it big time, go right back to where you left off. You can’t compensate by starving yourself or over-aerobicising. No matter what you ate, or how much, three days back on the program will erase any clue.
8. Be realistic. You didn’t gain all your weight in two weeks, so it’s going to take more than two weeks to take it off. A half-pound to a pound a week is all you should ever hope to lose, if that. A slow, steady metamorphosis is underway.

9. Don’t eat before bed. Sleep uses little fuel. Those calories are going to get stored somewhere, since there isn’t much of a chance they’ll be burned. At least two hours should pass between eating and sleeping.
10. Eat consistently throughout the day. No more than 2 to 3 hours should pass between meals. Spacing meals keeps your energy levels constant and prevents hunger.

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