Top 5 Benefits of Boot Camp Training

This blog is for everyone!  We all know that working out and living a healthy lifestyle should be a goal for everyone. However, beyond the obvious benefits, I’ve listed the top 5 reasons why you need to get involved in a Boot Camp program to help you achieve your fitness and weight loss goals.

Boot Camp Encourages You to Push Yourself Harder
The majority of people rarely push themselves as hard as an exercise professional will push you. We certainly won’t do anything to cause you physical injury, but we will push you to work harder than you normally would on your own. This helps you build stronger muscles faster, develop better endurance, and accelerate your fitness goals and burn more calories.

Quicker Results
Boot Camps are unique fitness programs that can help you burn up to 1100-1500 calories in just one 45-60 minute class.  We incorporate many different physical activities such as Band training, Ball exercises, Dumbbells, Calisthenics, Plyometrics, Kickboxing routines, and Resistance Training. This combination of exercises boost results much faster than typical exercises and workout classes.

More Affordable than One-on-One Personal Training
At less than half the cost, you get all the benefits of a personal trainer.  Boot Camps are much more cost effective than hiring a personal trainer.  The boot camp is conducted in a small group of 15-20 people per class.   With more participants we can offer much cheaper prices….but still provide you with all the benefits of a personal trainer for less cost.

Group Bonding

Boot Camp form friendships within your group, because when people are all going through the same thing together a common bond is formed.  This helps you stick with your workout program, keeps you dedicated and provides you with instant “accountability” partners.  Everyone helps to motivate each other and provide guidance to the newbies in the group. Everyone works to keep you on target and feeling good about yourself.

Major Fun
Camaraderie and the intensity of each class and the different exercises make boot camp a lot more fun than typical programs at the gym.  Variety is the key to keeping your enthusiasm for working out. Boot Camp keeps you "fired" up about working out and having a great time doing it!

Live Fit Live Strong!!

For a Lean and Tone Body....Plyometrics?

I was in the gym the other day and was approached by another trainer that helps women prepare for Fitness, Figure and Physique competitions (IFBB).  I'm a former fitness competitor who competed years ago when the requirements were much different than what they are today for women.  Years ago, you had to be big and very muscular!  However, at some point it started to get a little out of hand, especially in the women's division.  I personally, was not willing to do what it would take to get me to that size to compete against the women who were packing on the muscle like there was no tomorrow.  I'm a small petite woman, muscular with great symmetry, shape and size for my height of 5'2 at 118 lbs.  Now, it seems that I would fit right into the Figure or Physique division; however, I've been told that I may need to lose just a little bit of my muscle; be just a little leaner... really??

I also learned that a lot of the women are hardly touching the weights; they are getting lean and tone by doing mostly Cardio and Plyometrics; at least those that are competing in the fitness and figure division (picture to the right).  In reading a little more about Plyometrics, I can see where this could be possible and if I do decide to step on stage again, I'm willing to do what it takes!  

Check out the pictures I've posted in this article; the then look (picture to the left); the look I could never and will never achieve; and the now look (picture to the right).  

What do you think?  Which look would you choose?  Just saying......

Live Fit Live Strong!!

Yes, Ladies This is For You Too!

If you're in the gym training hard and you're not using supplements, you'll never see the results that you so desire for a very long time.  I started using these amazing supplements about a month ago and I can't believe my results in that short period of time.  All of High Performance Nutrition products are "All Natural".  I was so tired of buying many different types of supplements, trying to find the "right" one to give me that extra push in the gym, to only again end up with a product that gave me a temporary rush with no lasting evidence of my hard work and more money down the drain.




The "Pure Powder", gives me the endurance and strength to build muscle, while at the same time it's keeping me lean by helping me burn off the fat, and it contains no stimulants; this is the best part.  I actually only take 1/2 of scoop every day before my workout; because this pre-workout formula is so powerful, that's all I need.  I was using another product that had me so "Jacked", that not only did it begin to mess with my sleep, but also my hormone levels and all sorts of weird things were happening to me; then I realized that this product contained NO 1,3 Dimethyl/Geranium!  I immediately stopped taking this product and after about 3-4 weeks I started feeling normal again.  I also use "Formula 1" multivitamin capsules.  I take two a day; one after breakfast and one after either lunch or dinner.  For men, I would suggest 3 capsules a day.  The multivitamin contains the equivalent of multiple fruit and vegetable servings with the Spectra ORAC blend, anti-oxidants,  the potent anti-oxidant and glucose disposal agent R-ALA, a full dose of hormone and fat loss supporting L-Carnitine, the full clinical dosage of Vitamin D3 and a potent array of digestive enzymes.  Now, the "Formula 1" comes in both a capsule and powder form.  There are a few other products on the www.hpnformula1.com website as well for those looking to really increase their strength and size.  Just to let you know about the amazing quality of these products, pro athletes are using High Performance Nutrition products, because they are certified "Safe for Sport", and tested for purity and contaminants at the world renowned "Banned Substance Control Group".

High Performance Nutrition was created for one reason; to provide elite and pro athletes and hard training individuals alike with the means to increase their performance without having to worry about safety or legality of their products. Every HPN product is formulated in accordance within the latest scientific research, and every step from raw material sourcing, to manufacturing, and finally finished product testing is taken with the utmost care to ensure that our customers receive nothing less then the safest and most effective products possible.


HPN's commitment and promise to you is that they will never:

Use artificial: colors, sweeteners, or flavors

Hide inadequate doses of ingredients in a "kitchen sink" formula with 100% proprietary blends;

Release a product that is anything less than the best in class

Loose sight of our mission; To help people world-wide reach their health and fitness goals through INNOVATIVE, EFFECTIVE, and above all else, SAFE supplementation.

All products are produced in a CGMP, ISO-9001:2008, and NSF Certified Manufacturing Facility. HPN makes NO COMPROMISES in producing the world's highest quality supplements.

Live Fit Live Strong!!

Stress Relief Is Available - Learn To Deal With It Effectively

S-t-r-e-s-s, it is everywhere and unless you learn to deal effectively with it and find ways to get some stress relief, it can cause some serious health problems.  About a year ago, I had so much stress in my life; I literally made myself physically sick, to the point where I thought I was having a heart attack.  That’s when I woke up and said NO MORE!  I had to sit down and reevaluate my life completely.  Now, there are certain things I refused to deal with no matter what.  If I don’t want to do it…I don’t.  If I have something to say…I say it, unfortunately, for some, at times my words may be hurtful, but I sure feel good about not holding it in anything that may cause me to stress out.  I’ve learned that life is too short!  I have my son and family to think about and I want to be around for a very long time.  I used to never take lunch; I’d just work, work and work!  Now, watch out!  I go to lunch everyday, I don’t care what has been done or not been done.  It’ll be there when I get back.  I workout every day and I don’t let anything get in my way.  You know why?  It makes me feel good about myself and my life.

Here are some of the most common effects of prolonged exposure to stressful situations and the effect it has on your body, mood, and behavior: 

1. Headaches, muscle aches, fatigue, loss of interest in sex, and changes in your sleep pattern and bowel habits.

2. Increased anxiousness, lack of motivation, depression and restlessness.

3. Overeating or not eating enough, using alcohol or drugs, withdrawing from social situations, or lashing out in anger can become behavioral problems.

If you notice that you are experiencing any of these symptoms you should go speak to your doctor and have a physical to make sure that you do not have any underlying problems caused by the stressful situations in your life like increased blood pressure.  This happened to me; high blood pressure.  My doctor couldn’t believe it!  She said how on earth can someone as healthy as you end up with high blood pressure?  It was from stress.  She sat me down and said to me, “you need to get it together”.  I’m telling you, this was a major wake up call for me.  I knew that I did not want to live on high blood pressure medication for the rest of my life.  I slowly begin to wean myself off of the medication with my doctor’s help and I’ve never looked back.  I have been totally medication free for over a year and I feel amazing!

Have your doctor give you the once over and then ask them how to decrease the stressful situations in your life.  You could just need to take a walk everyday after dinner to alleviate some anxiety. Of course nothing beats exercise for stress relief and to know you are doing something good for yourself is a plus as well.  It does not even have to be intense exercise. A walk around the neighborhood will do just fine.

If you have the time you could also try a yoga class. Yoga is extremely effective for relieving tension and helping you remain centered and calm.  Yoga forces you to slow down and relax.

No one has to be a victim of the stressful situations life throws at us everyday. All you have to do is find ways to deal with what works for you.   

When was the last time you laughed...at anything? If you cannot remember when you last had a good belly laugh then maybe you need to go rent a good comedy on your way home tonight, get comfortable on the couch and just get in a few good laughs.  I’m telling you, it will do your body, mind and spirit good.

Everyone has heard that laughter is the best medicine, right? Well, it is also one of the best stress relief activities you can do for yourself, and it's free for everyone to do. If the movie doesn't do it for you then get together with some old friends and reminisce about old times. Just laugh!

Live Fit Live Strong!!

Exercise for Stress Improves Your Health

There are many people today who are overstressed and on the lookout for ways to rid themselves of some of their daily stresses. There are many ways you can get some relief from your stress. Exercise for stress relief is probably one of the best since not only can you relieve your stress levels you can also improve other aspects of your health and fitness. 

We all know that too much stress can cause myriad health issues. Things like heart disease and diabetes are just the tip of the iceberg. We also know that exercise can help prevent many of these same diseases. 


So just imagine how much healthier you can be if you exercise and lose weight and stress at the same time! It's a two for one. 


Exercise for stress relief can come in many forms. It is all about getting your body moving and the endorphins flowing. For the most part, it is really just a matter of finding something that you enjoy doing. 


There really is not a right or wrong answer when you are trying to decide what type of exercise to do.


Most of us have heard of the so called "runners high". This occurs when the body releases endorphins, the body's "feel good" hormone, during exercise. But, you don't have to be a runner to get this level of stress relief. You can do virtually any type of exercise you want as long as you don't hurt yourself in the process. 


And that brings me to another point; if you have been sedentary for a while, have some health issues or are overweight you need to talk to your doctor before you start an exercise program. 


While it is true that exercise can help you improve your health, you may have to make modifications when you are just starting out or if you have other health issues. If you do not modify the exercises, you may make your situation worse, not better, by injuring yourself when you start exercising. 


Another thing to keep in mind when you are trying to figure out what type of exercise you should do are your own preferences. Recently I have been hearing a lot about a workout called Zumba. My sister swears by it and has lost several pounds and she loves it. 


I was skeptical but I tried a class and I have to admit I'm hooked now, too. Not only do you get a great workout it really is fun. "Fun" is not usually the word people associate with working out. 


Other people love to do yoga. This form of exercise can help you stay limber and flexible but it will also help you relieve stress because it is relaxing, and has a flowing nature. You will also learn proper breathing techniques. 


And sometimes just hitting something can allow you to blow off steam. If that sounds like something you would like you may want to consider a boxing, kickboxing or martial arts class. 


As you can see by this short article, there is no shortage of exercise options for you. If you want to go to the gym and hop on a treadmill and lift some weights then that is what you should do. 


There are so many other great options to exercise for stress relief. The important thing is to find the one that you enjoy enough to stick with it.


Live Fit Live Strong!!

Botox! The Go To Drug For The Rich And Famous

When it comes to non invasive cosmetic procedures, botox is the go to drug. Millions of people utilize botox to firm up their face and remove the various creases and wrinkles that come about from old age. Stars and Botox also tend to go hand in hand as celebrities seem to make the most use out of any procedure that can keep them looking their best.  Kim Kardashian has openly admitted to using botox!

But what happens when the celebs take it just a little too far? For those who do not know what exactly botox is, it stands for Botulinum toxin. It is a paralyzing agent that can be injected into certain muscle groups to allow them to relax. It is a safe procedure undergone by millions of people world wide. But it is not without it's drawbacks.

Botox has been linked with several side effects such as droopy eyes, swelling, difficulty swallowing and breathing and other side effects. But there is more to it then just that. When a botox injection goes wrong, it can leave long lasting effects. For example, some celebs have reported difficulty in attaining certain expressions, such as a simple smile due to their routine use of botox.

When these Stars and Botox treatments do not mesh well, incidents like the above can happen. Sometimes these side effects are only temporary and they will recover. However other times they can be permanent, robbing them of the ability to ever use those expressions again.

Not all drawbacks are so doom and gloom, though. Routine uses of botox may not harm you or deprive you of expressions, but they also may not allow you to look your best either. Some celebs simply do not seem to look themselves through their rigorous use of botox. A prime example of this is the famous Rambo or Rocky, the good old Sylvester Stallone.

While Mr. Stallone certainly looks good for his age, there is also something off about him due to his constant usage of botox. This problem plagues numerous celebrities who rely too heavily on this 'miracle drug'. While looking young and attractive is important in that line of work, there are limits to just how far you should go with it.

When botox goes awry and leaves you with either a detrimental effect or simply not looking your best, it can be disheartening to say the least. You go in expecting to look young again and come out looking like your face has been frozen, or worse. It can be a scary thought once you stop and actually think about it.

However, like with the Stars and Botox, it is all about moderation. Botox has been proven to be quite safe and severe side effects are exceptionally rare. So if you are looking to get rid of those wrinkles and crows feet, this is a great way to do it. Just do not become addicted to your botox injections otherwise you may end up like some of those frozen-faced stars you see on the red carpet, and that is not an appealing thought.


Live Fit Live Strong!!

Pole Fitness??

Yes!  Who ever thought that dancing on a pole would be considered a fitness sport?  In year's past dancing on a pole was major taboo and only considered to be performed in strip clubs!  However, I have discovered from watching these women working that pole takes quite a lot of strength, agility and power.  I have yet to give it a try, but I'm definitely on the outlook for a class to see if I too can master this amazing skill.  Yes, I said amazing skill, because until you have taken on this challenge, don't judge those who have or may want to give it a try.


These classes are lots of fun, where you can get together with the "girls", and truly have a "girls night out".  No inhibitions and no hang ups about; "what will people think?"  Just plain fun and letting yourself loose.  Can you imagine mastering this skill just for the fun and fitness of it and sharing it with your spouse?  I can assure you would be taking your relationship to another level...if you know what I mean.  You would be surprised at how many women and couples have poles installed right in their own home.  To sum it all up, don't knock it until you've tried it; I plan too!


Live Fit Live Strong!!

Leave These Morning Gut Busters Alone!

 

Believe it or not, a cruller or Long John may be a better choice for an occasional breakfast indulgence than one of their circular cousins, the bagel. Doughnuts tend to pack fewer calories and fat than bagels simply because they’re smaller and less dense. But of course, this isn’t always the case. Some rings are nothing more than a fried vehicle to carry chocolate, sprinkles, cream, and calorie-laden nuts. (Clean up your eating habits with this guide to inner and outer beauty.) http://www.youbeingbeautifulbook.com/youbeingbeautifulbook/fitbie/index?keycode=211458&cm_mmc=Fitbie.com-_-Editorial%20Contextual-_-Site_Link-_-You_Being_Beautiful

To make sure this treat doesn’t deliver permanent damage to your gut, we dug around and found some of the worst rings around. Read on to discover more about these disgusting doughnuts. 

Dunkin’ Donuts Blueberry Crumb Donut

500 calories, 18 g fat, 350 mg sodium, 52 g sugar

The addition of blueberries may sound wholesome, but don’t be fooled. This sickeningly sweet treat packs 500 calories and 52 grams of sugar—or the equivalent of 20 Hershey’s Kisses.

Caribou Coffee Apple Fritter

500 calories, 16 g fat, 660 mg sodium, 24 g sugar

While the calorie count of this fried piece of dough is enough to make your eyes pop, it’s the sodium count that’s really shocking. If you have one of these apple fritters for breakfast, you’re already at 44% of your recommended daily sodium intake before the day’s even half over.

Starbucks Old Fashioned Glazed Doughnut

420 calories, 21 g fat, 260 g sodium, 34 g sugar

Want some sugar with your coffee? One of these doughnuts contains as many calories and as much sugar as fourteen Starburst squares.

Little Debbie Mini Frosted Donuts

240 calories, 14 g fat, 170 mg sodium, 15 g sugar (4)

Little Debbie’s mini donuts aren’t the worst of the lot—but that’s only if you keep their serving size in check. They’re practically bite-size, so it’s easy to pop twice as many in your mouth as you should.  

Krispy Kreme Vanilla Iced Crème Filled Doughnut

360 calories, 19 g fat, 160 mg sodium, 22 g sugar

Oozing with a crème filled center, this indulgence is loaded with 360 calories and 19 grams of fat. If you are craving for a ring, stick to one of the restaurant’s fresh-off-the-presses glazed doughnuts (200 calories, 12 g fat, 95 mg sodium, 10 g sugar). 

As I've always told you....sugar is the devil! Stay away from it, because it will only bring you down and destroy you.  The devil makes everything look really good, until you partake of the forbidden fruit and only then are your eyes wide open and you feel like crap.

Live Fit Live Strong!!

Part 3: How Do I get Started Exercising?

Are you feeling a little overwhelmed about the amount of time your friends and colleagues seem to spend in the gym?  Are you turned off by the idea of a tennis game that entails not only the hour-long match but also getting to the tennis club, changing into a tennis outfit and then showering afterwards? 

You think, “That’s almost 3 hours; three hours that I could have devoted to nurturing my clients and expanding my sales territory.”  Well, the bad news is being penny wised and pound foolish, which does not work in any circumstance; especially where fitness and your health are concerned.

Ask yourself; are those three hours worth skipping during a given week when you know that years of optimum health can be yours if you had a positive attitude and a reasonable dose of discipline?

Here is A Simple Exercise Program for Everyone!

Instead of ignoring exercise altogether, here’s a suggestion for integrating it into your busy schedule.  Think of exercise like you think of a major task in the office; break it up into small components.

Instead of spending two hours in the gym or on the tennis court like some of your friends, ask your trainer to divide your workout program.  You may want to also incorporate some kettle bell training into your program to really shake things up a bit!

Suggestion A                       

30 minutes four times a week; for example; 20 minutes of cardio, 10 minutes intense weight training (1-muscle group; for example legs)

Suggestion B

30 minutes three times a week

Monday: 20 minutes cardio + 10 minutes stretching

Tuesday: 20 minutes weights (2-muscle group; for example back & abs + 10 minutes of cardio

Wednesday: 20 minutes of cardio + 10 minutes of intense weights (2-muscle groups; for example triceps & chest or biceps and shoulders)

Suggestion C

20 minutes five days a week

Week 1: All cardio

Week 2: Weights

Week 3: Cardio on Mon/Wed/Fri

Week 4: Weights Tues/Thurs

Repeat the entire cycle when you get to month 2

Live Fit Live Strong!!