7 Steps to Achieve Success with Our Fitness Program

Our goal at Adventure Boot Camp (ABC) is to help you reach your health & fitness goals.  The ABC Team is dedicated to each individual’s success.

We have worked with hundreds of people just like you over the last 2 ½ years.  We have witnessed countless success stories and it has been very rewarding as a coach to help someone succeed.  Success can be measured in many ways so first let’s have a very open minded view of success.

This is starting to sound like an infomercial so let’s get to the nuts and bolts of achieving your goals.

I’m going to list some crucial steps that you must follow to reach your goals; I will even try to shed some light on some fitness/weight loss/fat loss misconceptions. 

Step #1   Set a Specific, Realistic & Attainable Goal

Write down your goal and the reasons why that goal (or goals) is important to you. Set short, medium and long term goals be specific and put a deadline on it.  Sign and date your goal and share it with someone that will hold you accountable. (Preferably me :0)

Here is an example: In Four Weeks, I want to be able to run a mile in 8 minutes or less. OR I want to be able to do 10 push ups from my toes. OR I want to drop one clothing size. OR I want to decrease my body fat by 2%.  In Eight weeks, I want to be able to run a 5k. OR I want to be able to hold the plank for 2 Minutes.

Achieving this goal is important to me because:

·         It will help me perform better at work.

·         I will feel better about myself and when I feel better everyone around me feels better.

·         I will be able to fit into the clothes I wore last summer.

·         I want to be able to keep up with my kids or my grandkids.

These goals and reasons to achieve the goals are personal and will be different for everyone.  You may even get more detailed.

If you complete this step please bring it to class and share it with me or your trainer.  Bring us a copy so that we can go over it together and work towards it.  We can help you with accountability.  I recommend sharing with someone that will hold you accountable.  If your best friend will nod yes I will help you with that goal but sit right next to you while you cave in for a hamburger, fries and dessert or split a bottle of wine with you and share the ‘we will start tomorrow’ attitude, then share your goal with some one else!

 

Step #2 There Are NO Magic Pills

Don’t you think that if any of these “lose weight quick and easily” scams worked then we wouldn’t have an obesity problem in America?  Everyone would be ideal and we wouldn’t even need to read any further.

It takes good old fashioned hard work, dedication and consistency.  No one can do this for you.  Our program has proven that this works time and time again! 

Remember you made a commitment to yourself so don’t cheat or give up on yourself that’s to easy and besides you will never get to your destination. Understand that this is a process and it takes time.  You didn’t gain 50 pounds overnight did you?  You didn’t lose your strength or cardiovascular fitness or flexibility in 4 weeks, right?  Therefore, you are not going to lose all the weight and gain all the fitness in 4 weeks either.  You will see improvements depending on your level of effort.

Fitness and nutrition are a lifelong commitment.  Use it or lose it!

Occasionally we suffer a set back, or speed bump, no worries, just reassess your plan and move forward, do not let that stop you from achieving your goal.

Determination is a great asset to have on your side.

Step #3 Work Hard and Don’t Quit

Jim Rohn tells a story about ants.  We could all learn from ants.  The never quit, they work hard all their life to reach their goal and they don’t just reach one goal they go out everyday to achieve.  If you see a trail of ants and you put your foot down in the middle of their trail the ant doesn’t go ‘oh man, things just got harder here I think I will quit.’  No, ants keep going they will go around the obstacle or they will go over the obstacle or they will die trying.  They never quit.

You signed up for boot camp because you wanted to get results right?

You must be at every class that you signed up for.

You must be on time.

You must give 100% at camp and the other 23 hours per day.

Our training system is not easy.  It isn’t supposed to be easy.  And if you leave feeling like you didn’t get a challenging workout it’s because you did not put forth your best effort.  Running less than more, lifting lighter rather than heavier, half squats vs. full squats, you get the picture.  You can always work harder.  All your hard work should be done with proper technique and safety.

Step #4 Do It Once and Do It Right

Several studies show that more is not better and in fact are counterproductive to your fitness and fat loss goals.  Exercise intensely 1 hour or less per day (some even say 40 minutes or less). The workout must be vigorous.

Cardio vs. Interval Training

Studies show, slow, long distance or steady state cardio can increase aerobic capacity and burn calories maybe help lose body fat.  But on the flip side this slow, long distance cardio can be muscle wasting and metabolic rate returns to pre-exercise state soon after exercise stops.

On the other hand Interval Training is very useful in improving anaerobic and aerobic capacity.  This type of exercise tends to be muscle building.  Metabolism is elevated for hours after exercise.  Also know as EPOC (Excess Post exercise Energy Consumption) basically how many calories are consumed after your exercise session is finished.

A study performed by R. Bahr at the Department of Physiology at the National Institute of Occupational Health in Oslo, Norway, showed that low intensity exercise defined as 65% of max heart rate led to an EPOC of only 5 calories.  Whereas, Intensive exercise where heart rate was above 85% of max heart rate led to EPOC values of 180 calories.

There is significant evidence that you can become fitter in 20 minutes of anaerobic intervals as opposed to 5 hours a week of low intensity aerobic exercise.

I understand that endurance athletes have to train more specifically to their sport but it looks like you can reduce some volume and time exercising by doing some interval work.  More is not necessarily better it may even be counterproductive.

See Tabata Study at www.rosstraining.com/articles/tabataintervals.html

Step #5  Nutrition

Read the nutrition e-book and follow the steps.  I don’t want to repeat what’s written there but I’ll summarize.

1.       Absolutely a MUST!  Journal your nutrition, the more detail the better.

a)      Time you eat

b)      What you eat

c)       How much you eat

d)      Water intake

2.       Find out what your calorie intake should be.

3.       Break calorie intake into 40% Carbs, 30% Protein, 30% Fat (These ratios may vary)

4.       Divide those calories by 5 to 6 small meals per day.  Each meal must consist of a carb, protein and fat.

5.       Eat each meal no more than 2 to 3 hours apart.

6.       Drink at least half your body weight in ounces of water per day. (if you weigh 180 lbs. you should drink at least 90 ounces of water)

7.       Always have a proper post exercise meal to help recovery process

8.       If a caveman (or woman) ate it 10,000 years ago then you should to.  Stay away from packaged food as much as possible.  Read your labels and the ingredients in your food.  If you don’t know how we can help.  Eat whole food, lean proteins, all the colors of vegetables, fruit, whole grains, healthy fats, nut, seeds, etc.  If you DON’T want to lose weight and reach your goals then please eat the following:  cookies, crackers, sodas, fruit juice, mochas, alcohol, fast food, etc.

9.       Get adequate fiber intake: 25 to 35 grams per day.

10.   Schedule a nutrition coaching session or contact us by email or on the phone we are here to help!

Step #6 Rest and Recovery

Rest and recovery are important because it keeps the machine running smoothly and injury free.

If you have pains don’t work through it.  Let us know so we can modify for you and help you get better and prevent it from getting worse.

Pain happens sometimes.  I even experience these things from time to time.  You have to train around them, but don’t stop all together.  This is where you need to be pro-active, Ice, Compression, Elevation, Stretching, Foam Rolling.  Again we have helped many boot campers who have been willing to do the work!

Let us know immediately if you have something bothering you!

Step #7   Leave your training expertise at home.

You are in boot camp; you are learning our system, our style of training.  You came to us, remember? In this camp we don’t specialize in one type of training, we can but that is not our purpose.  Our camp is about general fitness, overall fitness.  We have seen it help athletes with their game and we have seen it help mom’s have energy again.

You signed an agreement that you would be COACHABLE.  We expect you to do that!  And we are going to hold you accountable!

We are dedicated to helping you succeed.  Are you dedicated to yourself?  Sacrifices must be made in the short term to succeed in the long term. Boot camp works and you get out of it what you put into it.

 

 

I wanted to address 'soreness' it seems this week we had a lot of
soreness going around - and that is totally normal. Since this was
the first week of camp, we expect you to be sore, new campers may
have a tendency to be more sore than the rest of us, but all of us
still get sore.

Here are some soreness to DO's:

1. Post workout nutrition: How many of you are replenishing your
body with proper post workout nutrition. We recommend one serving of
chocolate milk as soon as possible after the workout. Want to see
more information about the chocolate milk study here is a link to our
blog -where we have the information posted
http://nvabc1.bravejournal.com/ Posted on 11/30/07

Also, another thing to consider right after a workout is
antioxidants, you may consider different options, Jeff takes an
Isagenix Antioxidant capsule with his chocolate milk. Some post
workout drinks like Endurox add A, C & E.

What ever the form, antioxidants help reduce the free radicals that
are produced during your workout. Free radicals are trying to damage
your cells, which in turn contributes to soreness. Therefore use the
antioxidants to fight the free radicals that are trying to make you
sore -- and of course consult your physician and/or pharmacist about
what you should take.

2. Warm Epsom Salt baths. Some of you may have time to take a bath
and some of you may not But a warm bath with Epsom Salts will
reduce muscle inflammation. The salts draw out the lactic acid that
causes muscle soreness.

3. Stretching & Foam Rolling. If you haven't gone to Target or Big 5
or online to Perform Better to purchase a foam roller then you are
crazy. And I say that in the most caring and kindest way. A foam
roller is your sore muscles friend. And after the soreness goes away
the tightness may stay, you must roll to loosen and lengthen your
muscles to prevent and repair.

For those of you that are only coming to camp 3 days per week - don't
be still on the other days. If you are sore you need to move. Get
your muscles warm again and stretch them.

4. Hydration. You all received an attachment with the email that
came out the day before camp began. The water attachment is VERY
important. If you are not drinking at least half your body weight in
ounces of water per day then you are doing your body a real dis-
service. Hydration is vital to performance for one and for flushing
out toxins - such as lactic acid, which causes muscle soreness.

4. General Nutrition. Let me put to you in very general terms if you
put crap in your body all day, you should expect to feel like crap.
If you are not eating the proper amount of calories (you should all
know the proper amount if not use the calculator at active.com) and
if you are not dividing those calories up into 5-6 small meals a day
and eating a proper ratio of protien/fat/carbs then you are basically
telling your body -- I don't care how you feel, I don't want to be
stronger, I don't want to be leaner, I don't want to run faster.
Your body is just like your car: it needs a specific kind of fuel to
operate properly. If you put milk in your car's gas tank, it won't
go, if you wine in instead of motor oil, your car will not run, if
you put juice in instead of power steering fluid -- well you get the
picture. Your body is the same way, it can't operate on empty
calories like juice, mochas, cereal, cheeseburgers and such. And it
can't operate on insufficient calorie intake.

HOWEVER, if you know how many calories you should be eating and you
find out the 40% carb 30% fat and 30% protein ratio and divide that
up into 6 small meals per day and you keep track and make sure you
are fueling your body correctly, you WILL perform better, you WILL
get leaner, you WILL get stronger and you WILL be healthier and reach
your goals.

Oh yeah and it will help with muscle soreness.

Here are things NOT to do:

1. DON'T skip camp because you are sore. The #1 enemy of sore
muscles is lack of movement. You must get to class and use the
muscles again. You move, the blood goes to the muscle it flushes
good blood in and the lactic acid out.

2. DON'T keep your trainer in the dark. If you have pain tell us so
we can help you. We are available by email and phone ALL the time.
Use us.

3. DON'T be a complainer. We are all sore but we made a committment
to ourselves to improve our health. So be pro-active and take the
necessary steps to making yourself well.

We are dedicated to your success and are here to help you but we can
do it for you. As Jim Rohn says 'I can't do your push ups for you,
it won't do you any good.'

So please take good care of yourself and let's get stronger, faster,
leaner, healthier and reach some goals!!

kettle bell fusion alternate 3 to 5 reps per side for 2 minutes. excellent technique is the priority. Image Exercise Set Reps Weight/ Resistance Tempo Time Turkish Get Up (lunge style) Lie supine on your back holding on to a kettlebell perpendicular to your body. Proceed to get up by sitting up to a seated position and bring one leg underneath you. Stand up in a lunge style to an upright position. Kettlebell Swing Starting Position: Hold one kettlebell between your legs and your body is in a bentover stance with your back flat. Swing the kettlebell backwards and then forcefully swing the kettlebell forward to a chest level. Keep your arm straight and forcefully extend your hips, knees, and ankles. One Arm Kettlebell Clean Keep torso straight but bent forward at the hips slightly. Explosively raise the kettleball by extending the hips, knee and ankle in a "jumping action". Keep your elbows out and shoulders directly above the kettleball as long as possible. Keep the kettleball close to the body. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms. Keep the elbows high during the pull until the highest point. Rotate elbow around and underneath the kettleball. Rack your hand across the front of the shoulder. Slightly flex the hips and knees to absorb the weight. This should be a fluid motion where all the steps flow together. One Arm Snatch Keep torso straight but bent forward at the hips slightly. Explosively raise the kettleball by extending the hips, knee and ankle in a "jumping action". Keep your elbow pointed out and arm straight. At maximum height slightly flex the hips then the knees. Rotate elbows around and under the dumbbell. At maximum bar height, fully extend the elbows and lock the kettleball overhead. Catch the kettleball by flexing at the knees and hips to absorb the weight. One Arm Kettlebell Row 1) Stand with feet hip width and knees slightly bent. 2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold kettleball in other hand with a neutral grip and let arm hang straight down (perpendicular to floor). 3) Keeping elbows close to body, pull kettleball up to body and squeeze shoulder blades together at top of movement. 4) Return to start position. 5) Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury. Front Squat with 2 Kettlebells 1) Grasp kettleballs and hold them at chest level in front of you. 2) Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent. 3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to "sit back" so that knees stay over the feet. 4) Once thighs are parallel to floor, return to start position. Trainer's comments: you should start with 1 kettlebell with this one. squat from the proper rack position. One Arm Military Press to the Side Stand upright holding one kettleball. Start position: Position kettleball to ear level with an overhand grip (palms facing forward). Press hand up and out laterally above head keeping wrists over the elbows and arms moving parallel to body at all times. Return to start position. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury. Repeat with other arm.

SMR 1 You can replace the foam roller with a tennis ball or golf ball to increase intensity for certain exercises. Perform multiple times on tight areas. Image Exercise Set Reps Weight/ Resistance Tempo Time Running Trainer's comments: Can also walk as long as HR at required intensity. 65% MHR / 13 RPE 5 mins Gastroc Soleus Stretch 1. Place foam roll under mid belly of lower leg. 2. Cross left leg over right leg to increase pressure (optional). 3. Slowly roll calve area to find the most tender area. 4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%. 30-60 Pereonal SMR Stretch 1. Position yourself on your side with elbow under the shoulder, opposing hand placed in front of the body and opposite leg bent forward to help stabilize. 2. Position the roller on the peroneals (lateral gastroc/soleus region). 3. Leave hip on the floor. 4. Activate the core/glutes by bracing and squeezing. 5. Raise the hips upwards increasing the pressure on the lower calf. 6. Roll in either direction until a "tender point" is found, hold on that point until you feel the tenderness release by approx 75%. 7. Muscles are 3 dimensional, so don't just roll in the same plane-up & down. You are allowed to move across the peroneal also. 8. Don't continually roll back and forth quickly, this will antagonize the muscle and have the opposite effect we are looking for. 9. Stop on the tender point until tenderness eases. 30-60 Hamstring SMR Stretch 1. Place hamstrings on the roll with hips unsupported. 2. Feet are crossed to increase leverage. 3. Roll from knee toward posterior hip. 4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%. 30-60 Quadricep SMR Stretch 1. Body is positioned prone with quadriceps on foam roll 2. It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteus) to prevent low back compensations 3. Roll from pelvic bone to knee, emphasizing the lateral thigh 4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%. 30-60 Tensor Fascia Latae SMR Stretch 1. Body is positioned prone with quadriceps on foam roll. 2. It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteus) to prevent low back compensations. 3. Foam roll is placed just lateral to the anterior pelvic bone (ASIS). 4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%. 30-60 IT Band SMR Stretch 1. Position yourself on your side lying on foam roll. 2. Bottom leg is raised slightly off floor. 3. Maintain head in "neutral" with ears aligned with shoulders. 4. This will be EXTREMELY PAINFUL for many, and should be done in moderation. 5. Roll just below hip joint down the lateral thigh to the knee. 6. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%. Trainer's comments: Straighten supporting leg to increase intensity. 30-60 Erector Spinae Stretch 1. Position the client on the foam roller at the level of approx. T-2. 2. Instruct client to perform a drawing in and pelvic floor contraction to aid in spinal stabilization. 3. Once the client is positioned correctly, instruct them to roll slightly to one side (so that they are on the muscle that runs parallel to the spine and not the spine itself) and HOLD. 4. SLOWLY, the client should roll the foam roller down the side of the spine toward to pelvis, feeling for an area of increased tension. 5. Once found, the client should HOLD on this area for 30 sec - 1 min or until the muscle has relaxed about 50% (AVOID rolling over this trigger point area). 6. Once released, roll to another spot and HOLD 30-60 Lattisimus Dorsi SMR1 stretch 1. Position yourself on your side with arm outstretched and foam roll placed in axillary area. 2. Thumb is pointed up to pre-stretch the latissimus dorsi muscle. 3. Movement during this technique is minimal 4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%. Trainer's comments: Straighten supporting leg to increase intensity. 30-60 Rhomboid SMR Stretch 1. This serves as a GREAT THORACIC MOBILITY TECHNIQUE AS WELL. Preparation : 2. Cross arms to the opposite shoulder to clear the shoulder blades across the thoracic wall. 3. While maintaining abdominal Draw-In position, raise hips until unsupported. 4. Stabilize the head in "neutral". 5. Roll mid-back area on the foam roll. 6. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%. 30-60

20 minute workout repeat the following circuit every minute on the minute for 20 minutes. peform 3 to 6 reps per exercise to complete the circuit in about 45 secs. thus giving 15 secs. rest. start circuit again at every top of the minute. adjust your reps accordingly and perform exercises in listed order Image Exercise Set Reps Weight/ Resistance Tempo Time Standard Pushup 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Full Sit Up 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Bodyweight Squats 1. Start by placing feet shoulder width apart and holding your arms out in front of you. 2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down. 3. Remember to keep your knees from going out in front of your toes while squatting. 4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head. Standing Bent Over Row (dumbbell) 1) Stand with feet hip width and knees slightly bent. 2) Start position: Bend at hips with back straight. Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor). 3) Keeping elbows close to body, pull DB's up to body and squeeze shoulder blades together at top of movement. 4) Return to start position. Remember to keep back and head straight - hyperextension or flexion may cause injury Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions

A recent discussion in class prompted this post regarding what is the best thing to consume right after your workout?

You can read the study here:http://www.medscape.com/viewarticle/524370  or below.

We recommend after your workout you consume one serving of non-fat chocolate milk as soon as possible (sooner the better) then have your meal no less than 30 minutes afterwards.

We use Horizon Organic Low-Fat Chocolate Milk.

We like Organic because it is very hard to find any other chocolate milk that does not contain High Fructose Corn Syrup.

Questions Email Us : Info@NapaBootCamp.com

Enjoy!

Chocolate Milk May Improve Recovery After Exercise  CME

News Author: Laurie Barclay, MD
CME Author: Désirée Lie, MD, MSEd
Disclosures

Release Date: February 27, 2006; Valid for credit through February 27, 2008

Credits Available

Physicians - maximum of 0.25 AMA PRA Category 1 Credit(s)™ for physicians; Family Physicians - up to 0.25 AAFP Prescribed credit(s) for physicians

Feb. 27, 2006 — Chocolate milk is an effective postexercise drink that improves recovery, according to the results of a small, randomized trial reported in the February issue of the International Journal of Sport Nutrition and Exercise Metabolism.

"Our study indicates that chocolate milk is a strong alternative to other commercial sports drinks in helping athletes recover from strenuous, energy-depleting exercise," coauthor Joel M. Stager, PhD, from Indiana University in Bloomington, said in a news release. "Chocolate milk contains an optimal carbohydrate to protein ratio, which is critical for helping refuel tired muscles after strenuous exercise and can enable athletes to exercise at a high intensity during subsequent workouts."

On 3 separate days, 9 male, endurance-trained cyclists performed an interval workout followed by 4 hours of recovery, and a subsequent endurance trial to exhaustion at 70% maximum oxygen consumption (VO_2max). In a single-blind, randomized design, the men drank equivalent volumes of chocolate milk, fluid replacement drink (FR), or carbohydrate replacement drink (CR) immediately after the first exercise bout and 2 hours of recovery. The chocolate milk and CR had equivalent carbohydrate content. Primary endpoints were time to exhaustion, average heart rate, rating of perceived exertion, and total work for the endurance exercise.

Time to exhaustion and total work were significantly greater for chocolate milk and for FR trials than for CR trials, suggesting that chocolate milk is an effective recovery aid between 2 exhausting exercise bouts.

Study limitations include the possibility that the 4-hour recovery period limited the complete digestion of the complex carbohydrates contained in CR.

"The results of this study suggest that chocolate milk, with its high carbohydrate and protein content, may be considered an effective alternative to commercial FR and CR for recovery from exhausting, glycogen-depleting exercise," the authors write.

The Dairy and Nutrition Council, Inc, supported this study in part.

Int J Sport Nutr Exerc Metab. 2006;16:78-91

Clinical Context

According to the authors, the amount of stored glycogen in skeletal muscles influences exercise performance, and delaying carbohydrate ingestion for 2 hours after a workout can reduce the rate of glycogen resynthesis by half. Studies noted by the authors have suggested that 50 to 75 g of carbohydrate be ingested within 30 to 45 minutes after exercise, with ingestion of 1.2 to 1.5 g carbohydrate per kilogram of body weight per hour for the next few hours. Protein ingestion also has been shown to hasten the rate of glycogen synthesis. CR and FR, which replenish fluid and electrolytes lost during exercise but contain less carbohydrates, are 2 types of postexercise drinks that have been formulated to address glycogen synthesis and carbohydrate replacement.

The current trial is a single-blind, randomized, crossover experimental study using endurance athletes as their own controls to compare the effect of 3 types of drinks: chocolate milk, FR, and CR with the equivalent carbohydrate content of chocolate milk, on performance as measured by time to exhaustion, average heart rate, rating of perceived exertion, and total work performed.

Study Highlights

• 9 healthy, nonsmoking male endurance-trained cyclists aged 19 to 22 years with weight range of 68 to 82 kg from one university were recruited for the study.
• Each subject participated in 4 testing sessions with each session separated by 1 week.
• All subjects kept a dietary record for 3 days prior to the sessions and refrained from heavy exercise within 24 hours.
• The first session consisted of an incremental exercise test on a cycle ergometer to determine VO_2max and maximum power output at VO_2max.
• The remaining 3 sessions were conducted as a randomized crossover design and consisted of 2 bouts of cycling to exhaustion separated by 4 hours of recovery.
• The first bout consisted of alternating periods of work and recovery in an interval format until glycogen depletion.
• During the 4-hour recovery period, athletes were offered equal volumes of low fat chocolate milk (The Kroger Co) or FR (Gatorade) or CR (Endurox).
• The carbohydrate content of chocolate milk and CR were similar.
• Following the recovery period, the second exercise bout was performed at 70% VO_2max until exhaustion to maintain their previous pedal cadence (85 - 100 rpm).
• Cyclists were not allowed to stand on pedals while cycling.
• Investigators were blinded to allocation of fluids, which were in opaque bottles.
• Blood samples from fingertips were taken for lactate levels prior to and on completion of each exercise trial and at 2 hours into the recovery period.
• Subjects were permitted to freely drink water, but no other food was allowed during the recovery period.
• Both time to exhaustion and total work performed during the endurance performance ride were significantly greater (P < .05) in the chocolate milk and FR trials vs the CR trial.
• Subjects cycled 49% and 54% longer following chocolate milk and FR ingestion vs CR ingestion.
• Total amount of work performed was 57% and 48% greater for chocolate milk and FR ingestion vs the CR ingestion.
• No significant differences occurred in any other variables, including heart rate, rating of perceived exertion during the endurance performance trials, and postexercise lactate levels.
• Body mass index and total body water did not differ between treatments.
• Total amount of water consumed was similar for the 3 groups.
• No significant differences occurred in macronutrient content of diets for the athletes before the trial.

Pearls for Practice

• Low-fat chocolate milk and FR ingestion as recovery fluids are associated with greater endurance in terms of time to exhaustion vs a CR for cycling in male endurance athletes.
• Chocolate milk and FR ingestion as recovery fluids are associated with greater work performed at 70% VO_2max in male endurance cyclists.

Thank you to everyone that came out on Thanksgving Day here is a quick video to check out:

 

As you know we were having a small competition to see who could do the most reps cumulative on all exercises.

The Top 5 were:

Gretchen M. (Napa) 385 Reps     Winner Gift Certificate to Luxe Skin Spa
Jennifer R. (Napa) 372 Reps       Winner Gift Certificate to Luxe Skin Spa
Sheila R. (Sonoma) 352 Reps      Winner Adventure Boot Camp Vest
Brad S. (Napa) 332 Reps             Winner Adventure Boot Camp Vest
Tracy W. (Napa) 323 Reps          Winner Adventure Boot Camp Sweatshirt

Congratulations to everyone for your hard work.

We are so proud to be associated with such a fine group of people!

We were speaking to a good friend who also happens to be in our boot camp and kettlebell program for over a year now.  She was telling us before she started boot camp she had severe back issues and was under the care of a chiropractic doctor that advised her to never lift any more than 10 lbs.  She was left with the impression that her back issue was something that she could do nothing about and furthermore she should limit her activities in life because of it.

She began with a little bit of personal training with Jeff and then started boot camp and as soon as kettlebell camp came along she started that class.  She has faithfully come 5 days per week for over a year now.  She has experienced great results with changing her body and her back issues are at a minimum now.  She regularly use 15lb. dumbbells in class and now does a 52 lb.kettlebell clean, squat and press.  Had she not sought out alternative solutions or stayed open minded to the solutions that her coach offered she may have settled for a life of limited activities and limited health.

THIS IS NOT TO SAY YOU SHOULD IGNORE YOUR DOCTOR'S ADVICE.

THIS IS TO SAY - NEVER SETTLE FOR LESS THAN OPTIMAL HEALTH AND ABILITIES.  IT IS YOUR LIFE AND YOU SHOULD SEEK OUT ALTERNATIVE SOLUTIONS THAT WILL ENABLE YOU TO HAVE GREAT QUALITY OF LIFE.

 

We are always having coversations about this crazy world we live in and why Americans keep getting fatter, less fit and suffering from the consequences of their unhealthy and unfit circumstances.

Unfortunately, we are all being fooled in America.  Our perception of what healthy eating is and what being fit means is skewed.

So from time to time we are going to say it like we see it here on this blog. 

Today, though I received an email from Precision Nutrition and I thought it said it better than I could so I though I would share it with you here.

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 Travel-Friendly Nutrition Tips
by Ryan Andrews