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What is an Achieve-Oriented Lifestyle?

I can’t tell you how many times I hear clients say each week, “man this a tough workout, I know I would never do this on my own, thanks for pushing me coach…!” We KNOW you KNOW how to workout. We also know humans by nature tend to not push themselves as hard as they should or as hard as a coach or personal trainer/fitness trainer will. Work harder, get faster results right? It’s that simple, right?

Attempting to get fit without a personal fitness coach is like trying to fly a plane without a pilot’s license or trying to fill a cavity without having dental training. Fitness coaches are expert body transformation specialists. They study and master the art of using aerobic and anaerobic exercise, strength training, supportive eating and recovery to bring about positive physical change in a fun, effective, safe and efficient way. They do that taking the individuals’ goals, abilities and lifestyle into consideration.

Can someone get fit by themselves, of course, but they are much more likely to get there more slowly, run a high risk of quitting and may even get injured. Those who exercise with personal fitness coaches see quicker and more dramatic results. Personal fitness coaches not only ensure a safe and effective program, they provide motivation, support with positive lifestyle changes and they keep each workout interesting, progressive and fun.

One of the reasons people fail at getting a result from an exercise program is motivation. They fall short of following through with their intentions. When there is not a plan for success and the accountability of a personal fitness coach to rely upon, a majority of people drop out of their fitness program. The fitness coach takes on 50% of the commitment by providing the successful formula along with the motivation and accountability. The client does their part by showing up and making the necessary lifestyle changes.

Most people have tried to start fitness programs on their own at least 13 times before considering hiring a personal fitness coach and having success. When a client first begins exercising they should expect moderate muscle soreness. For some, this is enough of a deterrent to quit. If you have made many attempts on your own to exercise, doing the same thing and expecting a different result is the definition of insanity.

Still not sure how to proceed, check out our website, call or come by and we will HELP you each step of the way in Achieving a better lifestyle and a happier life!

Catherine Andersen

Achieve Co-Owner and NSAC-CPT

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5 Myths about Dieting Put to Rest.

There are a lot of tactics and secrets that people swear by when it comes to dieting and nutrition. If you take the time to research the truth behind these “tips” you could be surprised by what you find.

Diet Myth 1:  There are no bad foods, as long as you eat in moderation.

Sure, we are advocates of treating yourself on occasion. However, some foods just have very little nutritional value.  Compare a potato chip to a baked potato and the chip will be seriously lacking.  When you believe there are truly no bad foods and “everything in moderation,” you can open the door to your treat meal turning into your lifestyle.  Further, keeping the bad food around for just that treat meal can end up being your trigger to eat more than you had planned on.  Focus on eating healthy foods and be aware of your trigger foods, and then approach moderation in a sensible manner.

Diet Myth 2:  Only eat when you’re hungry.

As we drive home at boot camp, eat several small meals a day to keep your metabolism burning. Research shows that this is a key to weight-loss success. Further, when you eat healthy food at regular intervals you will be better nourished, think more clearly, and experience fewer mood swings. Skipping meals leads to weight gain as oftentimes you end up eating far greater portions when you do decide to eat. Try keeping track calories in a food journal to see how much food you consume throughout the day.

Diet Myth 3:  It’s more expensive to eat healthy food.

All it takes is a little planning. A study at the Mary Imogene Bassett Research Institute in Cooperstown, N.Y., found that a person who follows a diet of heart healthy whole foods can reduce their grocery bill by up to $8 a week. Granted, not a huge savings, however, that translates to an annual savings of $416 a year for a single person. When grocery shopping, try to swap legumes for meat products; buy less-expensive produce such as apples, oranges, carrots, spinach and cabbage; and purchase healthy whole grains like oatmeal and rice in bulk.

Diet Myth 4: Some diets can destroy cellulite.

Medically speaking, there is no such thing as cellulite. It’s a marketing term that has been applied to fat (found mostly on the thighs), in different degrees in 50 to 90 percent of women, irrespective of clothing size or fitness level. This clumpy fat comes from fat cells stored just under the skin in honeycomb-like structures anchored by bands of connective tissue. The more fat cells forced into each honeycomb, the more puckered the texture.  Since cellulite is just ordinary body fat, there is no unique low carb diet trick or cellulite treatment to remove it. The bottom line? A calorie-controlled diet that consists of whole, healthy foods plus exercise will help you lose fat throughout your body.

Diet Myth 5:  You need fat in your diet to feel full and satisfied.

Fat is the slowest food component to clear the stomach, so for years the assumption was that foods high in fat would slow the digestion process and in turn, keep you feeling full for longer periods of time. Recent research proves the proportion of sugar and fat has little or no difference in satiety ratings. Additionally, fat actually has twice the calories of protein or carbohydrates.

In reality, protein tends to leave people feeling more satisfied than either carbohydrates or fat while fiber and whole grains affect feelings of fullness and satisfaction. To stay full longer, eat healthy foods that are high in fiber, like fruits and veggies and healthy whole grains.

Contributors: http://www.shape.com/print/page/id/2984

Overindulge this weekend? That’s ok! Try these workouts to get back into your routine!

Get back on track with these great interval workouts. You can burn 300 calories in 30 minutes. Remember, intervals take your exercise to the next level by changing your heart rate and your exertion.

Between boot camp sessions we suggest that you try other types of workouts and focus strongly on cardio. I challenge you to do so AND to put down your magazine and turn off the t.v. while working out at the gym or home. We do encourage listening to music. If you are not paying attention to your time and intensity, you are probably not working out as effectively as you could be.

Cardio Workouts at the Gym (or outside!)

Modify each workout according to your fitness level and feel free to increase or decrease speed, incline and/or workout time to fit your needs.

For each exercise, warm up with 5-10 minutes of light cardio. End with a cool down and stretch.

Treadmill

  • Start with incline at zero and speed at a comfortable pace (walking or jogging).
  • 1 Minute: Raise incline one or more percent every 15 seconds.
  • 1 Minute: Reduce the incline one percent every fifteen seconds.
  • 3 Minutes: Walk or jog at a steady pace. (Try to keep it at 3.5 and above for speed) (To up the intensity during your 3 minute jog time, alternate 1 minute walking, 1 minute sprinting.)
  • Repeat entire cycle for 30 or more minutes
  • Approximate calories burned: 320(based on 140 lb person)

Head outside (this weather is perfect for it!)

Walk/Run

  • Warm up with a brisk walk/slow jog for 5-10 minutes.
  • Jog/walk briskly for 3 minutes
  • Sprint or speed walk for 30 seconds
  • Repeat this cycle 6 for the remaining time. To up the intensity of your intervals sprint for 1 minute, walk for 1 minute for the entire 40 minutes.

Elliptical Trainer

  • Choose the manual program and an appropriate level for your fitness level.
  • 6 Minutes: Set resistance levels at medium level.
  • 2 Minutes: Increase resistance every 30 seconds.
  • 2 Minutes: Lower resistance to comfortable level.
  • 6 minutes: Set resistance to medium and go backwards. (You WILL feel this burn!)
  • Repeat entire cycle for remaining time

Bike

While we prefer you to bike outside if possible for stronger resistance training, if you do use the bike in the gym make sure to follow a workout like the one below.

  • Using the manual program, enter your workout time as 30 minutes and choose appropriate level
  • 5 Minutes: Cycle at a comfortable pace.
  • 5 Minutes: Raise level several increments and decrease a level every 30 seconds.
  • 5 Minutes: Cycle at comfortable pace.
  • 5 Minutes: Raise level higher than before and decrease a level every 30 seconds.
  • 5 Minutes: Cycle at comfortable pace.
  • 5 Minutes: At current level, increase a level each minute.
  • To increase the intensity of this work out  decrease the amount of  time you cycle at a comfortable pace.

As you can see, you can easily vary your cardio workouts by adjusting speed, resistance and incline. Not only will this help you to burn more calories, it also keeps you from becoming bored and builds your strength quickly.  Remember, keep it interesting!

And as a bonus after a long holiday weekend… try out these Ab exercises: Remember, you can work your ab muscles daily!

Ab Exercises:

Crunches

Crunches
Lie down with hands over the chest or behind the head; plant your feet on the floor, knees bent. Contract the abs and lift the head and shoulders off the floor, bringing the rib cage towards the lower belly. Support your head if there is a strain on your neck. Lower slowly back to start and repeat.
Reverse Crunches
Reverse Crunches
Reverse Crunches
Lie on your back with knees bent, shins parallel to the floor. Use your abs and lower  your feet towards the floor, keeping the knees bent. Rotating the pelvis up and bring the knees back towards the ribcage. Don’t let your back arch.
Ball Crunches

Ball Crunch
Lie with the ball resting under the mid/lower back and place hands crossed on your chest or behind your head. Use your abs to lift your  torso off the ball, pulling the bottom of your ribcage down toward your hips. Keep the ball stable.

Bicycle
Bicycle
Lie on the floor with knees bent and place your hands behind your head. Lift the shoulder blades off the ground and straighten left leg out while bringing the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a ‘pedaling’ motion.

Side Plank with Oblique Twist
Side Plank with Oblique Twist
Side Plank with Oblique Twist
Begin by lying on your side and push up so that your body is supported by the right arm, feet stacked. (Feet not stacked is the less difficult position). Straighten left arm and sweep the left arm down and twist the body, turning it towards the floor while keeping the rest of the body in place.
Plank with Ab-roll
Plank with Ab-roll
Plank with Ab-roll
Start in plank (push up) position with stomach in and back flat, do not let your back “droop” in the middle. Keep the core tight! Roll the ball towards you with your feet, tightening the abs into a crunch. For a challenge, bring the ball into a pike, keeping legs straight.

Good luck and enjoy your workouts this week!

Contributors:  http://caloriecount.about.com/article/partner/burn_300_calories_in_30_minutes;http://caloriecount.about.com/article/partner/abs_and_core_progressions


Motivational Tips to Get You Through a Long Weekend…

or a rut!

Start by doing 1o minutes. If you make the effort to put your workout clothes on and actually get moving, you will do double or triple the time you set out to do. By tricking yourself into just doing the minimum, your realize that you can push yourself harder than you originally had thought.  

Be competitive. Have a husband or friend that is working out harder than you? Try and beat them. Use their motivation to stimulate your routine. Or, compete with yourself. Make a goal to beat your previous time, destination, incline, or repetition. Reward yourself for these goals (in a healthy manner… new running shoes perhaps? A trip to LuluLemon?)

Break up your workouts. If you overtrain, you will become bored with your workout. Remember, everything is exercise. On days off of bootcamp, break up your workouts throughout the day. Take the stairs, add a quick treadmill run, play an intramural sport, go for a hike, or try a new exercise like yoga or pilates. It all adds up!

Listen to yourself. If you are truly run down, take a break and go for a walk. But, trust in yourself to push through laziness. Laziness and being worn down are entirely different. Do not beat yourself up for a missed workout if you are exhausted, either try for a lighter form of exercise or get the rest and nutrients you need and return to your routine the next day. Do NOT berate yourself for missing a workout, but refuse to allow yourself to use it as an excuse to get out of an exercise routine.

Be efficient.  If you have a small amount of time to workout in, maximize the effectiveness of your workout. Cut out some of the repetitions in favor of maximizing moves that will amp up your workout in a shorter period of time.  For example, in lieu of doing a long treadmill climb, pump up the speed for short interval bursts of speed – one minute run, one minute walk.

Contributors: Rebbecca Webber, http://www.prevention.com

Could you work for us? Take this quiz!

Love fitness? Yes

Always late? No

Like people? Yes

Afraid to sell? No

Like money? Yes

Hate work? No

Motivating? Yes

If you responded correctly to the above questions, we have a job for you as a full or part time fitness professional. NO experience necessary. Will train. Please call us at 414-881-5348 or email us at a.listfitness.mabc@gmail.com.

Milwaukee Adventure Boot Camp Grows!

Milwaukee Adventure Boot Camp has recently gone through a fantastic reorganization and has some GREAT news and some sad news to share with you.

Change SignA-List Fitness, Inc, the corporation that runs Milwaukee Adventure Boot Camp is changing its name.  The corporation, as well as the indoor corporate office and training facility, will soon be called Achieve Personal Fitness, Inc. Our goal was to brand a more specific title for what we actually do as a company.  Achieve seemed perfect for that! Look for Achieve Personal Fitness news to come.

Due to customer feedback, we will soon be expanding our fitness offerings to include permanent indoor: small group and semi private solutions. Owner and Head Coach Catherine has been mentoring with two companies in CA who are leading the industry with innovative and research based training protocols that yield super results. This has been in the works for over six months and we are VERY excited about being able to offer the community and our clients more variety in fitness and nutrition in addition to our current successful boot camps.

We will also be expanding our employment offerings and structure. Currently, we use independent contractors as coaches but will soon be moving to a more cohesive, employee-based system. This will give us a super opportunity to use our company ‘Core Values’ as the foundation of all our team member, client and vendor relationships. So keep your eyes open for administrative and coaching positions. WE LOVE to hire from our customers first!

Our coaches are great! And during the reorganization, they all had the opportunity to explore other fitness business opportunities that they may have been contemplating. Our goal is always help each other grow; here is the break down…

…Coach Sandi recently made the decision to expand her own company, T3 Fitness and will no longer be coaching boot camps in Brookfield.  We are sad to see her go but truly wish her the best of luck as she pursues her Pilates, personal training and triathlon training prep offerings.  Coach Mike, who has been an assistant coach at Bradford Beach for the past two years and the 2010 GE Corporate Camp Brookfield coach, is excited about coaching the August & September boot camp sessions at Wirth Park while we train the next, super Brookfield boot camp coach.

…Coach Amy also made the decision to expand her company, Fitness for EveryBODY, and will no longer be coaching boot camps in Bay View after the August session. We are so sad to see Amy go but she is excited about this cool, new venture as she pursues her Yoga, small group training and Corporate Fitness offerings.  Amy will be continuing to teach small group sessions at the MABC indoor facility through November. Coach Joanna, who lives in Bay View and has been instructing the Klode Park evening camp and assisting coach Catherine at Bradford Beach for the past year, is psyched about coaching the September (and possibly the remainder of 2010) boot camp session(s) at South Shore Park.

…Coach Catherine is staying put at Bradford Beach and the indoor 5:30 am boot camp sessions; as well as many of the small group training sessions. That’s right ladies, you can’t get rid of her that easy!

…Office Manager, Jennifer Banholzer, has been a super support system working behind the scenes and keeping all our boot camp and small group clients taken care of and their questions answered. We are excited to move our administrative team into our indoor MABC facility and corporate office. Unfortunately Jen is unable to move from working out of her home office and into an in house position. She will be working with us through August as we transition into a growing administrative team.

Now we know change is tough, but change is a good thing! Look how much your bodies have changed for the better since you started boot camp. Not to mention your change in outlook, motivation and perspective of what you are capable of. Our goal at Milwaukee Adventure Boot Camp is to exceed your expectations and give you the “best hour of your day.” So with our new name, new offerings and new coaches, we are thrilled to offer you a fantastic workout, fitness experience, and an increased quality of life!

Thanks for letting us continue with you on your health and wellness journey!

Sincerely,

Coach Catherine

Achieve Personal Fitness, Inc. – Core Values

1)                  BRING YOUR BEST EVERYDAY

2)                  HAVE FUN, LAUGH OFTEN

3)                  BE PROFESSIONAL AND PREPARED

4)                  COMMUNICATE EFFECTIVELY

5)                  CONSTANTLY LEARN; ALWAYS IMPROVE

6)                  LEAD BY EXAMPLE, BE AN INSPIRATION

7)                  EXCEED EXPECTATIONS; THRILL CLIENTS

8)                  HAVE RESPECT, INTEGRITY AND HONESTY

9)                  BE ACCOUNTABLE; THRIVE ON FEEDBACK

10)               BE A TEAM PLAYER; “WE” NOT “ME”

11)               BE COMPASSIONATE AND EMPATHETIC BUT FIRM

12)             BE A SUPER MOTIVATOR; GREAT ATTITUDES ARE CONTAGIOUS

We Thrive on Your Constructive Feedback!

After each boot camp session, we send out a camper survey. We know there is always room to improve our offering to you and YOU are the best at telling how we can do that.  We love your praises and feel flattered and honored at how generous your comments are. We love compliments, don’t get me wrong, those reinforce what we are doing right.

But we THRIVE on honesty and constructive feedback! Recently we received a few critiques that we thought would make sense to respond to so you KNOW we truly do listen to what you say and react accordingly. And sometimes we are able to use it as an educational opportunity as well.

Read below to see what I mean:

1)…”I feel we did waste time at the beginning of class going over all the exercises at different stations”...We agree, there is no standing around in boot camp. But sometimes it is necessary to review new exercises or exercises we may have not done for awhile for camper safety and effective muscle fiber recruitment. Our goal is to always keep things moving and we do a pretty good job at that but every so often the pace may slow down just a bit when we need to give more instruction for safety and form.

2) …”Sometimes felt like we were doing the same things day after day, mostly in the warm-ups and cool down phases”...One of the many unique aspects of Milwaukee Adventure Boot Camp is the variety of each day where no two days are ever the same.  As coaches and personal trainers, there are only so many corrective, joint and muscle specific exercises and stretches that we MUST use in order to prepare all campers sufficiently for the upcoming workout and cool down segments. Because of this, it may seem like we repeat certain warmups, stretches or cool down moves. We are constantly researching and learning the latest training techniques and will always implement those as much as possible but there are also some really super tried and true stretches and warmup protocols that are just too specific for us NOT to use regularly. Camper safety first!

3) …”Class size was way to big…for the price of a personal trainer, a class size of 40-50 is too big”…Our goal is to make sure that our campers have the advantage of working with both certified personal trainers as well as certified boot camp coaches and that they are always working out in a safe environment.  Our goal is not to replicate a personal training session but to offer a large group workout session, with effective personal training-like protocols. This is another unique offering that we pride ourselves in and use to promote our service. Certified boot camp coaches have been trained not just in body biomechanics but also in group class organization and camper safety technique. This is another unique offering that we pride ourselves in and use to promote our service. Certified boot camp coaches have been trained not just in body biomechanics but also in group class organization and camper safety protocols. We have over 75% camper retention which allows the coaches to glance at and verbally reinforce the correct form of repeat campers while really honing on the form of those that need more specific help. The going personal trainer rate is anywhere from $45-$125 per session. For less than $20 per session, campers have the advantage of having one qualified and experienced coach per every 20- 30 campers. This has been a very successful offering for the ABC business model as well as a super economic way for campers to have the best of both worlds.

PLEASE keep sending us your feedback, we use it to continually offer you the best boot camp experience possible!
~Coach Catherine

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