Head Coach Catherine and Coach Joanna were interviewed by Fox 6 news about the new workout equipment at Bradford Beach. They also demonstrate the equipment. Enjoy the videos.
Campers are starting to learn that my all time favorite body part to train and be trained is LEGS! Legs not only get you where you need to go, they are the largest body part, resulting in the largest burn and metabolic increase – who wouldn’t want that? People tend to not love legs like I do. Why not, well…for starters it hurts (so good), you feel it for several days (yay!), and the feeling isn’t just isolated to the legs (yes – I mean the butt)!
Leg exercises are tough, I won’t deny that, but the benefits are more than worth the exertion. Do I really need to sell you? Your legs are a major muscle group, so it’s no surprise that training them will get you big time results.
Training your legs will…
- Melt fat from your body. We all know that leg exercises are tough – that will never change. A good leg workout will fire up your metabolism to melt fat away since you’ll burn more calories while exercising your legs than any other body part. Due to the intense nature of a leg workout, your metabolism becomes elevated for more than 24 hours. That means that for an entire day your body continues to burn extra calories without any extra effort on your part.
- Build strength and function for everyday life. Most of us depend on our legs constantly throughout the day. Wouldn’t it make sense to strengthen our individual mode of transportation? Exercising your legs isn’t only about increased strength; you’ll also improve your coordination and balance. This means that you’ll be able to do and experience things that you otherwise would have missed. Get ready to enjoy the great summer that Milwaukee brings by exploring great walking/jogging trails, bike paths, swimming in Lake Michigan, and even climbing Concordia University stairs.
- Uncover natural muscle shape. Let’s be honest, toned legs are attractive. Legs do not need to bulge with muscle to look great, consistent training will help give a nice toned look. In addition, strength training your lower body will strengthen your lower back and reduce your risk of injury!
These are a few of my favorite things…
Below are some of my favorite leg exercises, each has variations and modifications, use weights to up the intensity and make sure to squeeze the whole time. These are exercises that we do all the time at boot camp, they should look familiar.
- The Lunge: Start with your feet together, take a large step forward and bend your knees down into a lunge position. Exhale as you press yourself back up to a standing position, or continue through with your step into another lunge. Add weights to up your intensity or for a deep stretch raise your arms straight above your head as you lunge down.
- The Squat: Start with your feet shoulder width apart, inhale as you bend your knees, keeping your back straight. Be sure to keep your knees from going past your toes. Exhale as you push back up to a standing position. Add weights to up your intensity or point your feet out to the side and widen your stance to hit your inner thighs.
- The Dead Lift: Start with your feet shoulder width apart, press your chest and butt out, have a slight bend in your knees, hang the dumbbells in front of your body. Hinge at your hips, keeping your back flat. Inhale as you lean forward (back straight) until the dumbbells reach mid-shin. Exhale as you stand upright. Make sure to get a good squeeze throughout the entire exercise!
There are many leg exercises out there, these are just a few easy options to keep you going when you aren’t “boot campin” it!
~ Coach Joanna and the Milwaukee Adventure Boot Camp Team
Is this simple carbohydrate the key to unlocking elite sports performance (ie: chocolate milk is great after a workout…)? Or is it the chains that drag our country deeper into the obesity epidemic? Annoyingly, the answer is both. But before you throw your hands up in frustration and grab yourself a Twinkie®, let’s take a minute to talk about sugar.
It’s not as complex as it seems. In fact, with just a few guidelines, it’s incredibly easy to use these simple carbohydrates for good instead of evil. Anyone who has been to one of our Milwaukee Adventure Boot Camp nutrition seminars will tell you, your nutrition can either make or break your success. Read on to see how you can “indulge” in the sweet stuff without sabotaging your “assets.”
Rule #1: Just say “know.”
Here’s a grossly oversimplified look at how sugar, also known as simple carbohydrates, works. Just as with all carbs, you eat sugar and it’s absorbed by your blood, where, if you have the right amount of it, the insulin in your system converts the sugar to energy. However, if you introduce too much sugar into your system, the insulin stores it as body fat. A little stored body fat is fine; the body likes some emergency fuel. However, if your blood sugar spikes too often and the insulin has to work too hard converting fat, this can lead to a variety of health issues, including type 2 diabetes and heart problems.
As you will see later, when your body obtains sugar from natural sources, like fruits and veggies, the process tends to be checked by fiber, which slows absorption. However, when you eat foods with added sugar, this can overwhelm the usual checks and balances, causing problems like those nasty blood sugar spikes. To make matters worse, consuming too much added sugar can cause a host of other problems, including tooth decay, increased triglycerides (or stored fat), and malnutrition (from over consumption of foods filled with empty calories and deficient in nutrients).
If you wanted one overarching rule to work from, you might choose to avoid added sugars entirely. You’ll get all the energy you need from foods with naturally occurring sugar. That said, there are times when refined sugar is okay or even beneficial. If you’re able to build yourself a lifestyle completely free of added sugar, nice work. But for the rest of us, the trick is moderation.
Rule #2: Less is more.
One teaspoon of table sugar has 15 calories. Honestly, if you have a couple of cups of tea or coffee in the morning and you dump the proverbial spoonful of sugar in each, that’s 30 calories. If the rest of your diet is tight and you’re active, it won’t matter. If you’re trying to lose weight and eating at a caloric deficit, you’ll probably want to skip those few spoonfuls of sugar, because table sugar is nutritionally void and you want every calorie to count nutritionally. Other than that, though, life’s short—enjoy your java.
Rule #3: High fructose corn syrup is the enemy . . .
In a recent study out of Princeton University, two groups of rats were fed a sucrose solution and a high fructose corn syrup (HFCS) solution. The rats that consumed the corn syrup got fatter.
“Some people have claimed that high-fructose corn syrup is no different than other sweeteners when it comes to weight gain and obesity,” said study leader Bart Hoebel, “but our results make it clear that this just isn’t true, at least under the conditions of our tests.”
There are a few possible explanations for this. One is that the ratio of fructose to glucose in HFCS is slightly higher. Another is that in the HFCS manufacturing process, fructose molecules are free and unbound, making them easier to absorb. The fructose in table sugar is bonded to the glucose, which means it requires an extra step to be used.
Rule #3.5: . . . and it’s hiding behind every corner.
And you thought Invasion of the Body Snatchers was creepy . . . Avoiding the obvious sweetened foods like soda, cake, cookies, and pies is only half the battle. Manufacturers add HFCS (as well as other sugars) to a mind-boggling amount of foods because it adds flavor. If it’s in a bottle, box, or can, read the ingredients. Don’t believe me, head into your kitchen right now and peruse your cupboards and refrigerator…go ahead…I’ll wait….see, told ya! You’ll find sweeteners in everything from ketchup to peanut butter to bread to salad dressing. With a little effort, you can usually find versions of the same food with no added sugars or HFCS that are more nutritious and taste just as good.
Rule #4: No, the sugar in fruit isn’t bad for you.
When the low-carb “revolution” hit, fruit was demonized for its sugar content. This is, in a word, ridiculous. Yes, fruit is loaded with sugar, but it’s also usually loaded with fiber, which slows sugar absorption, making it an ideal way to get your simple carbs without straining your little insulin buddies. Fruit is also loaded with easy-to-absorb vitamins and minerals. Most fruit is also filled with water, yet another benefit.
Even relatively low-fiber fruits like bananas offer far too many benefits to deny. Bananas, in particular, are rich in electrolytes, which are crucial to sports performance. As I always say, I defy you to introduce me to an overweight person whose biggest indulgence is fruit. To make sure you slow down the absorption of all that fruit sugar, eat it with a little bit of healthy fat (almonds, organic natural peanut butter)…you get the idea).
Rule #5: Occasionally, a hit of straight sugar is a good thing.
You’re sitting around watching television. You haven’t done much today. Your glycogen stores are up, and because you’ve eaten normally, your blood sugar level is balanced. Conversely, you just blasted a killer workout. You’ve blown through your blood sugar and your glycogen, leaving you shaky and tired. Now, getting some sugar in there to recharge quickly wouldn’t be such a bad idea. Furthermore, since it’ll rush in so fast, it’s a great opportunity to add some protein and micro-nutrients to that sugar blast, because they’ll rush into where they’re needed just as fast. Think post workout shake with fruit or have the treat meal you have been craving! If you genuinely gave the workout your all and you’re truly wiped out, you won’t even come close to storing that sugar as fat.
So there you go. Not so tough, huh? With a little forethought and self-control, keeping an eye on your carbs can be, ahem, a piece of cake.
~ Coach Catherine and the Milwaukee Adventure Boot Camp Teamhttp://www.milwaukeebootcamp.com Adapted from http://teambeachbody.com/about/newsletters/-/nli/168#53044314By Denis Faye
Milwaukee Adventure Boot Camp has just scheduled FREE boot camps through April. Free boot camps are a fantastic way to try out boot camp and see what you think. If you are a current camper, it gives you an opportunity to recruit friends and family to join you in a great workout.
Each free camp is co-ed. You need to only bring your mat, weights, and water.
Because these camps are indoors, we have to limit the number of campers to 40. If you are interested in attending one of these free boot camps, it is important to register now, so that your place is reserved. View FREE boot camp schedule.
The holidays shouldn’t leave you looking like a bowlful of jelly. As fun as the holiday season is, it can be rough on your fitness program. Bad weather, stress, and lack of time can sap your motivation, while parties, visitors, and vacations can distract you from your workouts. It’s no wonder so many people gain weight in November and December, only to regret it on January 2nd.
But it doesn’t have to be that way. You can keep up or even improve your fitness level, stave off weight gain, and enjoy the holidays as much as ever. Just stick with the following guidelines.
Manage your time. Scheduling your workouts in advance, and letting those around you know (your family and friends so they can help you stay on track), is always a good idea. But it’s especially important over the holidays, when just saying “I’ll do it when I have time” can be a recipe for failure. Your free time is sure to get filled up with other activities, and it’s easier than ever to forget about working out. On the other hand, if you schedule your workouts just like any appointments, you’re much more likely to do them when the time comes. (Better still, invite some friends, neighbors or family members from out of town to join you for extra motivation.) If you absolutely can’t find time on a particular day, mark it as a recovery period, and make sure you have a workout scheduled for the day afterward. It’ll prevent you from losing the fitness gains you’ve built, and ensure that you keep your exercise habit intact. Check out our December fitness schedule.
Keep up your energy. If your holiday period is marked by flurries of frantic activity followed by a worn-out feeling, you’re not alone. But you can shorten those “dragging” periods with these healthy habits:
Stick to your food plan. Loading up on high-carb holiday treats can cause blood sugar fluctuations that leave you feeling tired, while subsisting on rushed snacks or skipping meals entirely prevents you from getting the fuel you need. But regular, high-quality meals and snacks will keep you running at top speed, whether you’re working out or fighting over the last “Dora the Explorer” doll in the toy store.
Take time to relax. A meditation session, a round of yoga, or just a few minutes sitting with a hot drink or your favorite music will go a long way toward recharging your batteries.
See the light. If your energy takes a nosedive in the wintertime, you may be suffering from seasonal affective disorder, a mood-dampening condition caused by too little light exposure. See if you perk up after getting more rays (either by spending more time outside on sunny days, or by using a full-spectrum light box). If that doesn’t help, see your doctor.
No skipping. If you feel a little tired before a planned workout, don’t take that as a signal to skip it. Chances are your energy levels will pick up once you start moving. And when you exercise regularly, you’re much less likely to experience those lulls during the rest of the day.
Travel right. This is a great time of year to take a vacation or visit family—but without advance planning, those trips can bring your fitness program to a screeching halt. Here’s how to avoid that:
Protect yourself on the plane. Since there’s no guarantee that an airline will have healthy food on hand, pack a meal or snack in advance, and make sure you drink plenty of liquids. If you’re worried about catching something on the flight, boost your disease-fighting ability by eating fresh veggies and fruit as much as possible. And use antibacterial hand products often.
Watch out when eating out. Travel often means a lot of restaurant meals, and that can derail your food plan in a hurry. Try to find restaurants that serve high-quality meals, or, if that’s not possible, order the best of what is on the menu. (Even the IHOP® has some healthful, high-protein selections these days.) But if you eat in a chain restaurant, check out the nutrition ratings just to make sure you’re not getting one of those 2,000-calorie salads.
Organize healthy activities. When you go to a warm beach or on a ski vacation, this is a no-brainer. But if you’re traveling to an unfamiliar city, you should find out in advance what you can do that requires a little movement. And if you’re staying with family members who prefer life on the couch, suggest some outdoor games—or, if the weather isn’t cooperative, healthy indoor activities. Even a post-meal walk will get everyone’s blood pumping and prevent total lethargy from setting in.
Take your workout with you. A band and a jump rope with your running shoes is all you need. Ask and we will be happy to send you the MABC vacation and hotel workout.
Take care of your health. Nothing can derail a workout program like getting sick. And you may be extra-vulnerable to illness at this time of year, when stress and bad weather collide with cold and flu season. But a few basic precautions can improve your odds:
Wash your hands frequently, especially before touching your nose or mouth. (A recent study found that it doesn’t matter how hot the water is, but for maximum benefit, you need to lather with soap for at least 20 seconds.)
Avoid germs. If you work out in a gym, clean the equipment with antibacterial spray, or at least cover it with a towel. Warm, moist surfaces are an ideal place for germs to live and grow.
Get plenty of sleep—less than 7 or 8 hours per night can compromise your immune system. (It can also slow your exercise recovery.) Try to save the late-night carousing for times when you can sleep late or take a nap the next day.
Drink plenty of water. It’s easy to forget when it’s cold outside, but staying hydrated helps keep your immune system in top working order.
Get a flu shot. Remember, there are different strains of the flu virus every year, so last year’s shot won’t keep you protected.
Maintain your healthy eating habits, and get a complete supply of vitamins every day. If you do come down with a mild cold, it’s okay to keep working out—moderate exercise can actually boost your immunity. If you’re following a high-powered exercise program such as Boot Camp training- and you have chest congestion, or if can barely get out of bed, it maybe a sign that you need to rest up and recover. When in doubt, ask your doctor.
~ Coach Catherine – Milwaukee Adventure Boot Camp – http://www.milwaukeebootcamp.comAdapted from Beach Body and By Ben Kallen
Did you know that confidence does NOT come from a big boisterous voice that runs on and on, filling an entire room? Instead of being about dramatics, confidence is about being certain about your intentions – make a stand for what you believe in and commit to those intentions calmly and purposefully.
I have been blessed to find my purpose…what is yours? If it is to finally get and stay fit and healthy, then why not let us help? By jumping in with both feet and becoming one of only a few Platinum Package Members, you are allowing yourself the chance to succeed.
Plan to make boot camp your primary fitness regimen for 2010, what have you got to lose? Stop allowing yourself an easy “out.” Think about it, you get 11 boot camps for the price of 9 PLUS a ton of “extras” only reserved for Platinum Members – you can’t beat that! We are only able to offer a limited number of packages per camp location, so don’t wait too long. When they are gone, they’re gone! Sign up Now!
~ Coaches Catherine, Amy, Sandi, and Julie, Milwaukee Adventure Boot Camp
“Our greatest glory is not never falling but in rising every time we fall” – Confucius
My journey to becoming a healthier, happier me started when I was looking online for a class that would get me motivated to work hard on getting back in shape. I came across the Slam BAM contest and thought, competition, this will get me going. So, I signed up… and then the very next day thought, I’m crazy no way can I do this, I just won’t go to the information meeting… no harm done. Then, I got a phone call from Amy; she was so excited that I had signed up for this opportunity. So, there is was, I officially had to do this, no way could I back out now, I did not want to be the loser that quit before she even began. I am so glad that Amy encouraged me to start this beginning to a new me.
I think back to why I wanted to start this journey… my mom Maggie was diagnosed with breast cancer and I wanted to take control of the things in my life that I had a say in. My health, both mind and body, is a determining factor to what I am going to accomplish in my life. A quote that was sent to me by our coaches, “Assume responsibility for the quality of you own life, “ made me realize I can be the strong woman I am meant to be, I can be the person that never says, I can’t. I need to make it happen. I can’t wait around for someone else or some miracle to do it for me. I am on my way to being this person. I took responsibility to commit myself completely.