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Bootcamp Blues- how to prepare for 1st bootcamp
So, you see a flyer or a friend tells you about a cool bootcamp class going on. Your instant reaction is a drill sergeant yelling and screaming at you or you not being able to do anything.
Here is my prep list that will help get you off the sidelines and into the sweating and burning fitness fun!
1) Eat breakfast. Ideally, eat something 1 hour before. If it is a 5am class(you are insane), opt for a protein bar. But, for the rest of us here are some solid ideas. Oatmeal with some protein powder, Isalean protein shake or bar, hard boiled eggs and whole wheat toast.
2)Get there early. Introduce yourself to the instructor and explain your fitness level or any injuries you may have. Ask for him to give you other options for any exercises that might not work. Tell the instructor it is your first time. This way if you need a break, you don’t have to worry about getting the evil eye or extra pressure.
3)Bring water bottle and a towel
4) Bring a friend or make a friend. It will make it more fun to have someone there supporting you
5) Don’t be afraid to take breaks when needed
6) Make modifications to make moves easier. Pushups- use your knees, running-walk fast, jump squats-regular squats. The instructor should give you these.
7) Have fun. Anything worth achieving requires you to start. The next one will be easier.
Best Cardio to Burn FAT!/ Cardio/Fat burn/ Cardio Exercise
Questioning whether you are doing all you can cardio wise to maximize your fat burning success?
Your focus should be to burn one pound of body fat per week. Try creating a deficit of 500 calories per day for a total of 3,500 calories per week. There is 3,500 calories in one pound of body fat. The best approach is to fuel your body with high nutrient food and burn off the 500 calories through high intensity cardio. This will keep your metabolism high.
The best cardio exercise is simply the one you will do day in and day out consistently. Choose one which you enjoy doing and don’t be afraid to mix the exercises up. Interval cardio work consists of moving from one exercise to another in set time intervals. For example, you could do the elliptical trainer for 15 minutes, then switch to the stationary bike for another 15 minutes and finish off on the treadmill for the last 15 minutes. Interval training is a great way to keep everything fresh! There are two schools of thought when it comes to cardio training. The “slow & steady” group and the “high intensity” group. These two groups breakdown like this:
Slow & Steady Cardio
- Long duration (45min – 1 hour)
- Low intensity
- Burn fat and not carbs
- Preserve joints
High Intensity Cardio
- Short duration (20min – 30min)
- High intensity (interval training)
- Burn tons of calories & rev up your metabolism throughout the day
- Treat cardio like weights – explosive movements (sprinting, etc)
My advice is to try both for at least 6 weeks and make sure to monitor your progress with a journal and take weekly photos of yourself to see if you’re truly losing body fat.
Which Cardio Exercise Burns the Most Calories?
Below are the top 10 cardio exercises which burn the most calories in 30 minutes.
1. Step Aerobics – one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approximately 400 calories in 30 minutes.
2. Bicycling – stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.
3. Swimming – like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approximately 400 calories in 30 minutes.
4. Racquetball – side to side sprinting makes racquetball and excellent cardio exercises. A 145-LB person burns over 400 calories in 30 minutes.
5. Rock Climbing – is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.
6. Cross-country Skiing – whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 LB person can burn approximately 330 calories in 30 minutes.
7. Running – Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.
8. Elliptical Trainer – is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.
9. Rowing – is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.
10. Walking – Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.
For the real high intensity cardio people out there who love the HIIT training (High Intensity Interval Training), below are the top three cardio exercise which will provide amazing results!
1. Jumping Rope – This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport – tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.
2. Sprinting – Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results.
3. Spinning – These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor.
My personal favorite is intervals. Could be 30 jump squats, with 30 pylo pushups, 30 high knees and then something slow like abs, triceps/biceps, then repeat. I interchange my favorite tools such as the BOSU ball, Medicine Balls, and Rubberbands. I always try to get new ideas and implement them. You want to confuse your body and it will also keep it interesting for you.
Alcohol/Weight loss/Drinking/Your Health/connection between alcohol
DRINKING and its affect on YOU!
So, we all know that drinking isn’t necessarily good for you, nor does the Doctor prescribe it for you
to cure what ails you. But, most of us (some more than others), turn to alcohol
to aleviate our aches and in pains in life, or use it to be social with our friends.
Unfortunately, the accumulation of alcohol does have an adverse affect on your life, your aging process, your body and your mental clarity.
Alcohol, or ethyl alcohol (ethanol), refers to the intoxicating ingredient found in wine, beer and hard liquor. Alcohol arises naturally from carbohydrates when certain micro-organisms metabolize them in the absence of oxygen, called fermentation. All alcohol have different proofs, the higher the proof, the stronger the alcohol.
Recent studies show that moderate use of alcohol may have a beneficial effect on the coronary system. In general, for healthy people, one drink per day for women and no more than two drinks per day for men would be considered the maximum amount of alcohol consumption to be considered moderate use. (referring to non-pregnant women, individuals not addicted to alcohol, and people without pre-existing medical conditions, among others). However, the amount of alcohol that a person can drink safely is highly individual, depending on genetics, age, sex, weight and family history, etc. A drink is considered to be:
- 4-5 ounces of wine
- 10 ounces of wine cooler
- 12 ounces of beer
- 1-1/4 ounces of distilled liquor (80 proof whiskey, vodka, scotch, or rum)
How Alcohol Travels Through the Body Alcohol is metabolized extremely quickly by the body. Unlike foods, which require time for digestion, alcohol needs no digestion and is quickly absorbed. Alcohol gets VIP treatment in the body absorbing and metabolizing before most other nutrients. About 20 percent is absorbed directly across the walls of an empty stomach and can reach the brain within one minute.
Once alcohol reaches the stomach, it begins to break down with the alcohol dehydrogenase enzyme. This process reduces the amount of alcohol entering the blood by approximately 20%. (Women produce less of this enzyme, which may help to partially explain why women become more intoxicated on less alcohol than men.). In addition, about 10% of the alcohol is expelled in the breath and urine.
Alcohol is rapidly absorbed in the upper portion of the small intestine. The alcohol-laden blood then travels to the liver via the veins and capillaries of the digestive tract, which affects nearly every liver cell. The liver cells are the only cells in our body that can produce enough of the enzyme alcohol dehydrogenase to oxidize alcohol at an appreciable rate.
Though alcohol affects every organ of the body, it’s most dramatic impact is upon the liver. The liver cells normally prefer fatty acids as fuel, and package excess fatty acids as triglycerides, which they then route to other tissues of the body. However, when alcohol is present, the liver cells are forced to first metabolize the alcohol, letting the fatty acids accumulate, sometimes in huge amounts. Alcohol metabolism permanently changes liver cell structure, which impairs the liver’s ability to metabolize fats. This explains why heavy drinkers tend to develop fatty livers.
The liver is able to metabolize about ½ ounce of ethanol per hour (approximately one drink, depending on a person’s body size, food intake, etc.). If more alcohol arrives in the liver than the enzymes can handle, the excess alcohol travels to all parts of the body, circulating until the liver enzymes are finally able to process it. (Which is another good reason not to consume more than one drink per hour.).
How the Liver Breaks Down Alcohol The alcohol dehydrogenase enzyme breaks down alcohol by removing hydrogen in two steps:
1. Alcohol dehydrogenase oxidizes alcohol to acetaldehyde
2. Acetaldehyde dehydrogenase oxidizes the acetaldehyde to acetyl CoA.
- During alcohol metabolism, NAD becomes unavailable for the many other vital body processes for which it is needed, including glycolysis, the TCA cycle and the electron transport chain. Without NAD, the energy pathway is blocked, and alternative routes are taken, with serious physical consequences:
- The accumulation of hydrogen atoms shifts the body?s balance toward acid.
- The accumulation of NADH slows the TCA cycle, resulting in a build up of pyruvate and acetyl CoA. Excess acetyl CoA results in fatty acid synthesis and fat begins to clog the liver. (An accumulation of fat in the liver can be observed after only a single night of heavy drinking).
Fatty Liver and Liver Disease With moderate drinking, the liver can process alcohol fairly safely. However, heavy drinking overtaxes the liver resulting in serious consequences. A liver clogged with fat causes liver cells to become less efficient at performing their necessary tasks, resulting in impairment of a person?s nutritional health. Fatty liver is the first stage of liver deterioration in heavy drinkers, and interferes with the distribution of oxygen and nutrients to the liver’s cells. If the condition persists long enough, the liver cells will die, forming fibrous scar tissue (the second stage of liver deterioration, or fibrosis). Some liver cells can regenerate with good nutrition and abstinence, however in the last stage of deterioration, or cirrhosis, the damage to the liver cells is the least reversible.
Alcohol and Malnutrition For moderate drinkers, alcohol does not suppress food intake, and may actually increase appetite. Chronic alcohol consumption appears to have the opposite effect. Alcohol causes euphoria, which depresses appetite, so that heavy drinkers tend to eat poorly and become malnourished.
Alcohol is very rich in energy, packing 7 calories per gram. But like pure sugar or fat, the calories are void of nutrients. The more calories an individual consumes in alcohol, the less likely it is that they will eat enough food to obtain adequate nutrients. To make matters worse, chronic alcohol abuse not only displaces calories from needed nutrients, but also interferes with the body’s metabolism of nutrients, leading to damage of the liver, digestive system, and nearly every bodily organ.
I recently decided to look into this after meeting someone who drinks A LOT, and said they didn’t eat. I thought how is that possible?
So, in short. If you are going to drink, you need to make sure you are eating 5x day, exercising and drinking tons of water. Talk to me about nutritional cleansing, if your liver is this bad you seriously need to consider the further harm you are doing to your body, and what you will look like 10 years from now. Excessive amounts of alcohol ages you, impairs your functions and will leave you with dented quality of life and shorter lifespan.
It is easy to enjoy the party and live in the moment. But, with all the knowledge we have now on what alcohol and alcoholism can do I encourage you to take the responsible step to live a healthier life.
Please visit www.MyFitHero.com and learn more about Isagenix Nutritional Cleansing and how you can detox the impurities from your body, and start living a healthier life.
AMERICA’S HEALTH/FAST FOOD FRYING AMERICA/ WEIGHT GAIN/ OBESITY/
2.8 billion prescriptions written each year
1.1 million deaths from heart diease
770,000 death from Cancer
18 million diabetics
1 in 7 get breast cancer
More pregnancies not making to full term
More babies being born with defects
What has changed?
Our soils are depleted. Our food in nutritionally bankrupt. Our air and water is contaminated. All our food is controlled by 4 major companies.
Chickens don’t grow in 6 weeks.
Strawberries aren’t meant to be HUGE.
And we wonder why we have issues???
We have an obesity problem that contributes to over 300k deaths a year
80% of people in North America are overweight
SO….. is this ever going to change?
I don’t see us all rushing Washington’s steps to make a change. So, the change needs to come from us to be educated and make smarter decisions.
As of last December, I was almost as ignorant to most of this. Sure, I knew there was a problem, but I assumed that if I ate healthy I am okay. But, not necessarily. No matter how healthy I eat, the food is still loaded with chemicals, pesticides, growth hormones and herbicides. As a personal trainer, my main focus is to help my clients lose weight and GET RESULTS. The hardest aspect in doing this, is that nutrition is 90% of their results. I would say half of my clients simply do not have the time to eat healthy.
Then one day… an angel called me, her name is Cindy Moore. She was a nutritional cleansing coach with this company called Isagenix. After her giving me her phone speech, she mentioned some things that made sense. She spoke about toxicity, and how some of our bodies are SO toxic, that no matter how much we exercise we will not lose that stubborn weight.
Long story short. My client Terri and I went to an information event, where I met over 75 people in a room all standing up raving about their results. So, we both gave it a try.
Since then my life has changed.
Not only do I recommend my clients use Isagenix, I recommend my family, close friends, and of course I can’t live without it.
I feel amazing. I don’t feel dead. I have non stop HEALTHY energy, I sleep better, my skin glows, my muscles are stronger, I just feel amazing and people think I am 23!
Which brings me to this video below of a McDonald’s burger taking 6 months to decompose. It almost makes me want to puke.
The information is there. How are you going to live your life? If you know there are options, healthier options and steps you can take to live longer and healthier, and not rely on pills to sleep or coffee to make it through your day… why wouldn’t you try it?
I feel I have been given a gift now to help everyone around me live a better life. There are some who will get it, and take the step towards eating LIVE SUPER food provided by Isagenix’s with over 30 years of science behind it- (shakes, greens, fruits, vitamins etc), and share it with their family and friends.
There are those that will just shrug and walk away.
The cost is nothing compared to how great I feel, and is cheaper than what I use to spend on starbucks, red bull and gatorade to make it through my day.
You make the decision for yourself. I have made the change and taken steps to secure my health, longevity, and looking 23 for a long time 🙂
Message me for information on Isagenix and how I can coach you through to a healthier and happier you!
Red Cross Toxicity Video