Chandler-Tempe Fitness Bootcamp... Lose Weight!

2010-04-10T16:52:00.001-07:00

Anyone who has ever tried to get rid of problematic fat in trouble spots around the hips, abdomen and thighs has probably considered liposuction at some point. This targeted procedure allows surgeons to remove excess fat from specific areas of the body. It is important to note, however, that liposuction is not a treatment for obesity. In fact, the best candidates for liposuction are people who are at a normal, healthy weight.

Once you’ve had liposuction, the fat in those problem areas is not gone for good. In order to maintain your desired look at keep fat from returning to those problems areas, it is essential to follow a healthy diet and exercise regimen after your surgery. If you decide to have liposuction, start planning your health and fitness plan today in order to get started on the path toward a healthier, fitter body.

Reasons to Stay Fit and Healthy

While liposuction can be very effective, patients can easily regain all of the fat they lost and then some. According to a recent report in a plastic surgery journal, patients are three times more likely to regain the fat they lost if they do not follow a healthy diet. The same report also revealed that patients who do not exercise regularly after having liposuction are four times more likely to gain weight.

Obviously, diet and exercise are essential to staying healthy and physically fit. How can you kick start your own health habits? While your lifestyle, physical capabilities and personality will all contribute to your choices, the following guidelines can help you make the right diet and exercise decisions.

Follow the USDA Guidelines for a Healthy Diet

With so much diet and nutrition advice circulating all around us, it can be difficult to decide which tips to follow. The best advice is to keep it as simple as possible. Follow the guidelines laid out by the U.S. Department of Agriculture (USDA), which recommended a balanced diet full of healthy grains, fruits and vegetables. Additional tips such as drinking plenty of water, limiting salt intake and reducing the amount of refined sugar you eat each day can also help you stay healthy and ward off extra pounds.

Exercise at Least Five Days Each Week

Regular physical activity is another essential component for keeping the weigh off following a liposuction procedure. The vast majority of experts recommend working out for 30 minutes each day five days each week. Are you busy and short on time? Remember that you don’t need to perform all of this exercise all at once. Simple changes to your daily routine such as taking the stairs or taking brief walks during the day can add up quickly.

However, it is important to talk to your doctor to establish a timetable for your exercise program after your liposuction surgery. While you may begin easy walking within a few days after liposuction, you should take it easy for at least two weeks after the procedure. Your liposuction doctor may also suggest waiting for at least one month after your surgery before begin a regular routine of strenuous physical exercise.

Free Week of Bootcamp

2010-03-24T10:21:00.000-07:00

Next week is a free week of Bootcamp at East Valley Fitness Bootcamp! Everyone's invited, so bring your friends family, enemies:) The sessions next week are Monday (3/29) and Wednesday (3/31) at 5:30AM and 6:30PM at the Chandler location and Tuesday (3/30) and Thursday (4/1) at 5:15AM at the Tempe location. Go to our web-site for directions, etc. www.eastvalleybootcamp.com

2010-03-22T17:06:00.000-07:00

Below we discusses the importance of eating carbohydrates. Does this mean only bread and pasta? NO! Here then are some of East Valley Fitness Bootcamps favorite carbohydrate foods which give our body and therefore our muscles good fuel::

Let's Eat our Carbohydrates:

Legumes: Labeled as a "Powerhouse Food" in one of my tips, legumes are a powerful energy food with vitamins and minerals along with an almost equal proportion of quality protein included in the list of meat alternatives. Eat these the night before a morning work out at dinner, or eat some everyday!
Oatmeal: Yes, oatmeal! And not just in cold snowy weather. It is a great source of a long lasting stick to the ribs energy food, full of vitamins and minerals with heart health benefits (not just a slogan, but scientifically proven).Eat some oatmeal 2-3 hours before a workout (I eat everyday).
Yogurt: As close to a #1 food as it gets, my motto is " A Yogurt a Day". Loaded with nutrients such as high quality bone building calcium, protein, B vitamins and the healthy immune boosting bacteria that line our gastrointestinal tract. A great food, snack or snack topping, it's portable and easy to find. Eat 1 hour before a workout as a snack to give energy especially when the last meal was a few hours ago.
Banana: The banana made my list since almost everyone loves bananas, but most of us think that they are fattening! Well, at about 120 calories for a medium one, loaded with potassium, vitamin C, sweet and starchy, they make the list. Bananas are also versatile. Satisfy the starch urge by adding them to a fruit salad or cereal; thicken up a smoothie; stuff one in a bag to go; eat one on the run and even buy one at those fruit stands (we're less likely to get sick from a banana because of the peel). eat 30 minutes to 1 hour before a workout.
Salad with veggies! Veggies are loaded with vitamins, minerals, phytochemicals and great complex carbohydrates. they fill us up without filling us out and they supply great energy. Add in 1/2 cooked chilled pasta and make it a dinner salad.
Baked Potato. Take a cue from bodybuilders who live on baked potatoes during their carb eating trining days. Make it a meal by adding legumes, salsa or even cottage cheese.
High Fiber Cereal. Start the day with a high fiber wheat cereal with low fat milk and a favorite fruit. Aside from the high fiber benefits, whole grains supply us with energy to start the day physically and mentally. Want to snack during the day? Put mixed high fiber cereals in a baggie with dried fruit, and munch away an hour or two before a workout!

So, these are just a few of East Valley Boot Camps favorite carbohydrate foods. Of course, there are scooped bagels, tortilla's filled with veggies, california rolls, and the dreaded pasta if we eat an appetizer portion for those of us watching our weight.

Here's to eating some carbs and feeding our muscles!

Are You Lactose Intolerant?

2010-02-20T20:56:00.000-08:00

In a study at the Veterans Administration Medical Center in Minneapolis, researchers found that people who described themselves as "severely lactose intolerant" responded no differently to 2 cups of milk than to a placebo beverage. Scientists think that people who've noticed discomfort after consuming dairy--abdominal cramps, bloating, or diarrhea--often eliminate it altogether, even though small amounts may not produce the same symptoms.

Here's how to test yourself.

Step 1

Buy two types of milk: regular and lactose-free. Then ask a friend to pour each type into identical containers, labeling one A and the other B.

Step 2

For 1 week, drink 2 cups a day from container A on an empty stomach and avoid all other dairy. Record any symptoms of intestinal discomfort.

Step 3

Discontinue container A for at least 1 day.

Step 4

Repeat step 2, but drink from container B instead.

Step 5

Compare the results from each container.

www.eastvalleybootcamp.com

No difference?

You aren't lactose intolerant. However, if you tested positive, you can use these strategies for better digestion of dairy products.

Limit your milk intake to 1 cup at a time And drink it with food, which slows the absorption of lactose and helps alleviate side effects.

Have more cheese It contains very little lactose. (Hint: The fewer carbohydrates a dairy product has, the less lactose it contains.)

Try kefir Ohio State University scientists found that this fermented milk beverage improves lactose digestion. Yogurt may provide similar benefits.

Maximum Fat Burning Cardio with Chandler Fitness Bootcamp

2010-02-08T13:35:00.000-08:00

While weight training is the best way to sharpen your body composition and shape over the haul, cardiovascular activity done properly burns fat stores and is essential for that ultra-lean look. Here are some of the best tips for maximizing your fat burning potential with every aerobic workout by Chandler Fitness Bootcamp with locations in Chandler, Arizona and Tempe, Arizona:

Keep Changing. Every body responds differently to training. Whether you're lifting or doing cardio, the trick is to keep your body from adapting to what you're doing. Regularly diversifying your cardio mode is the best way to keep your body responding to your efforts.

Divide and Conquer. Divide your cardio session between several machines each workout to maximize weight loss. For example, start with the stair-stepper for 15 minutes, then switch to the treadmill for 15 minutes, and finish with the elliptical machine for 15 minutes. This is superior to hitting the treadmill for 45 minutes. It prevents boredom and uses different muscle groups.

Increase the Difficulty. To burn off more calories each aerobic workout, increase the speed or intensity. For example, if you run on a treadmill, up the speed or raise the incline. The calorie difference: jogging 30 minutes at 5.2 mph burns 266 calories; whereas running at 6.7 mph bums 325 calories. Adding hills ups the count another 50 calories.

Rock Out. Music is a great motivator. Studies show that exercisers who tune in to music work out 25 percent longer.

Do it CORRECTLY. Using poor technique on a cardio machine reduces the number of calories burned. The most common blunder: stair-stepper sloppiness. When you lean on the handrails, your legs don't carry as much weight, so you don't expend as much effort as you should. For maximum flab-busting, stay upright and only use the handrails for balance.

Sprint. Adding short turbo bursts of speed to a cardio workout nets a bigger calorie payoff. Throw in 10 sprints during a cycling session and you'll bum an extra 120 calories. Go at your usual moderate pace for two minutes, then speed up for one minute. Slow back down to your regular pace for two minutes, and then speed up again for a minute. Keep repeating. Great for when you're pressed for time but want to get the most from a cut-short workout.

Pump and Jump. Mixing strength training with cardiovascular exercise (called circuit training) can more than double your workout's calorie-burning payoff. Start with five minutes on a cardiovascular machine, move on to a strength exercise, then return to cardio for a couple of minutes. Continue alternating cardio and strength exercises, finishing up with five minutes of cardio.

Split 'em Up. Instead of doing a longer, 40-60 minute aerobic workout (when many of you complain you "don't have time"), split them into two mini aerobic workouts - 20 to 30 minutes in the morning and 20 to 30 minutes in the evening. Exercise boosts your metabolism for a few hours afterward, so you stand to burn MORE calories by splitting your workout up as you are boosting your metabolism twice per day.

Rise and Shine. If you are the type of person who usually leaps out of bed and enjoys doing things at the crack of dawn then you've already got the jump on fat burning. You will burn at least 30% more fat if you do your cardio in the morning before breakfast because your body will be forced to burn body fat rather than glycogen to fuel your aerobic workout.

Better Late Than Never. However if you're not a morning person and would prefer to incorporate your training at a more decent hour, then all is not lost. The best time to perform your cardio during the day (other than first thing in the morning) is after your weight training session. Why? When we eat carbohydrates such as rice, potatoes and fruit, the body stores the energy from these nutrients as glycogen in your liver. When we need the energy, your body will prefer to use the glycogen until it is depleted before using stored fat. Research has shown that it takes at least 25 minutes of aerobic exercise to deplete your glycogen stores. This means that if you were to include a 30 minute cardio session, and had eaten some carbs say, 2 hours before your session, you will not be burning fat but instead would’ve just depleted your glycogen stores.

Bear Weight. You burn more calories when you do activities such as walking/running, stair-climbing versus bicycling or swimming. Why? Because when you bike, most of your body weight is supported by the seat and frame of the bike. Unlike when you walk or stair-climb, you are forced to carry your entire bodyweight through the exercise, consequently performing more work and burning more calories. So choose exercises where you are lifting your feet off the machine or off the ground for greatest calorie burning.

Use Big Muscles. You will also burn more calories during exercises where the most muscles are involved in work. For example, you will burn more calories when your arms and legs are involved. Elliptical machines with MOVING handrails are better than those without - unless you are consciously engaging your arms in movement when using the type with stationary hand rails.

Kristi Larsen-Rebuck, has a Bachelors Degree in Kinesiology, is a Certified Strength and Conditioning Specialist (CSCS), an ACE Certified Personal Trainer, and a former figure competitor. Kristi owns ChandlerPersonalTraining.com, a private training studio and EastValleyBootCamp.com, outdoor group fitness training classes. She can be reached at 602.692.3242.

Fitness Bootcamp - a unique fitness and weight loss workout

2010-02-06T20:49:00.000-08:00

We all start out with the best of intentions as we attempt yet
another New Year’s resolution. Sadly, just weeks later, that treadmill
has morphed into a coat rack and those bad habits you vowed to toss
away are back in full force.
If you’re sick of sweating it out in a crowded gym … If you
spend your workouts walking to nowhere on the treadmill … If you
hate performing boring, time-consuming exercise routines that don’t
give you the results you want or weight loss your seeking … Why not try something different?
Fitness boot camps use well-designed, progressive plans that
are scaled to all levels of fitness and can be more effective then personal training. The military-style Boot Camp program – a circuit
of drills ranging from running and jumping jacks to push-ups, squats,
dips, and crunches – appeals to people with busy schedules who need
to pack a hard workout into a quick hour to get is shape and loss some excess weight.
East Valley Bootcamp in Chandler offers a unique approach
to exercise. “Our philosophy blends supervised fitness training with
the motivation and accountability of a group setting. We’ve combined
the latest exercise science with a dash of old-school circuit training,
producing a new concept in fitness that is fast becoming the latest
craze – only this craze actually works!” explains East Valley Bootcamp
instructor Tom Lewandowski. East Valley Boot camp was created
to engage groups of people in challenging exercise that not only
builds a stronger body but also promotes camaraderie with others
while providing an unconventional alternative to gyms and personal
trainers.
National Phenomenon
Fitness boot camps are the latest phenomenon in the modern world
of health-conscious folks as boot camp classes gain national exposure
on makeover television shows such as The Biggest Loser and Celebrity
Fit Club. Many people nowadays prefer to go to fitness boot camps
rather than to gyms. The reason? Boot camps offer power-filled,
calorie-blasting workouts that are just an hour long, which is perfect
for today’s time-strapped executive, on-the-go soccer mom, or retired
busy-bee. You can’t beat the change of workout scenery and fresh,
crisp outdoor air!
“One of the reasons boot camps are incredibly popular is
because they provide a pretty time-efficient approach to exercise and weight loss,’’
explains Cedric X. Bryant, chief exercise physiologist for the American
Council on Exercise. “You work the whole body to get in shape. You’re in and out.
For most of us who are time-pressured, it’s a nice way to fit fitness in,’’
says Bryant.
“The gym can be an isolating place,’’ says Britta Bowers,
a long-time participant of East Valley Boot camp in Chandler. “At
Bootcamp, you form camaraderie with people because you’re going
through this challenge together. The instructors provide such a
positive and accepting environment where nobody is an outsider.
We all cheer each other on and exchange our stories. After my
first month was over, I signed up for another three months – I was
addicted to the morning workouts! I feel so amazing after attending
the morning Bootcamp that it makes getting up at the break-ofdawn
worth it. My days are more productive, I am more focused at
work, and my attitude is positive. At this point, I can’t imagine my
life without Bootcamp,” explains Britta.
In the last three months, Britta has lost 22 pounds and
30 inches. Her BMI (Body Mass Index) is below 25, and she has
learned to love running. “I was a size 12 - almost a size 14 - and now
my size 8 jeans are too big for me. I couldn’t have gotten these results
without East Valley Bootcamp,” says Britta.
Age Is Not an Obstacle
East Valley Boot Camp adapts to all ages and levels of fitness. From
the beginner to the advanced exerciser, the instructors meet you
at your current fitness level and work with you to improve and
reach YOUR personal best. If you can’t jump due to a knee injury,
adjustments are made or an alternate exercise is offered. Maybe you
can’t run the first day or week, but if you just put forth the effort,
East Valley Bootcamp’s instructors push you just enough to get the
results you seek.
Participants are never asked to perform more than they
are capable of doing but will be encouraged to give 100% effort
(which varies from person to person). “Our boot camp classes are
not a competition with others; each session provides the competitive
dimension for each person to compete for his or her personal best,”
explains Lewandowski.
Age is definitely not a barrier for success. Some of East
Valley Bootcamp’s most successful clients have been over age of 50.
Take Anne-Marie Tayler of Chandler as an example. Anne-Marie
was a newbie who had not been exercising prior to attending East Valley Bootcamp. But in just three short months, she shed over
35 pounds and dropped from a size 16 to a size 8! Tayler says,
“I feel GREAT! I never want to gain the weight back, and I
want to keep my health up. I have had high cholesterol for years
– until now.” What an accomplishment for a woman who is 59
years young! Men Are Welcome, Too!
Most local and national boot camp classes are for women only.
East Valley Bootcamp is the only company in the South East
Valley offering co-ed classes. “We don’t feel men should be
excluded from our workouts. Both male and female clients can
get an intense workout in a fun, supportive setting with our
classes,” explains Lewandowski.
Dwight Vettel is another Chandler resident who
rises early everyday to sweat it out at the 5:30a.m. class. He
explains, “East Valley Bootcamp is one of the best things
that has happened to me. The boot camp, though tough and
challenging, has been fun. I’m 52 years old, and boot camp has
helped me to start getting into the best shape of my life since I
was a senior in high school.” Dwight is so dedicated; he often
attends a morning AND afternoon class on the same day … now
that’s discipline!
Get Started Now
Some of you might be worried that a boot camp will be too
strenuous or intimidating. But from your very first session, you
will realize that this type of workout isn’t what you expected –
the instructors will help you work at a pace that will challenge
but not frustrate you – and best of all, you’ll see improvements
in a very short time. You’ll become stronger, fitter, leaner … and
if you start now, your body will be ready just in time for those
summer shorts and tank tops!
For more information, including class schedules and locations
or to register online, visit EastValleyBootcamp.com or call
602.692.3242.

Fitness Challenge..are you ready!

2010-02-01T07:50:00.000-08:00

Also we have an exciting fitness challenge starting on Monday (Feb 1st) so to http://www.eastvalleybootcamp.com/arizona_fat_loss_challenge.htm see more info on it.

But bottom line is there is a ton of stuff you can win and get just for signing up you get:

PLUS, ANYONE to sign up for the challenge receives:

• $20 off full set of nails at Addicted to Nails http://www.addictedtonails.com/

• 10% off pole dance fitness classes at Express MiE http://www.expressmie.com/

• $125 off pkg of 12 personal training sessions (get 12 for the price of 9) from

Chandler Personal Training http://www.chandlerpersonaltraining.com/

THE FIRST 20 PEOPLE SIGN UP WILL GET A $15 GIFT CERTIFICATE TO SOLE SPORTS OR

$25 OFF AT DOLCE SALON & SPA GIFT CARD (right now there are 5 people already signed up)!!!! You are getting this before anyone else is aware of these free items and tomorrow were sending it out to over 1,000 people and really marketing it…so sign up tonight if you want in.

HERE'S WHAT YOU CAN WIN:

• Overall points winner receives 1 month FREE BOOTCAMP • Greatest transformation receives 1 month FREE BOOTCAMP • Weekly points winner wins prize (prizes awarded each week - see below) • For every 100 points earned, you are entered into a drawing for fitness prizes. Drawing held at the end of challenge.

• A tight, toned swimsuit body!!!

Prizes to include:

$50 Sole Sports Gift Certificate

$65 Value full set of nails from Addicted to Nails

3 FREE Personal Training Sessions ($125 value) $90 Toujour Membership from Express MiE FREE Month Bootcamp ($200 value) ... AND MORE!

Jim won the last challenge and I think he will say it well worth both from the prizes he received and the discipline the challenge called for which helped him reach his health and fitness goals!