BCU Camper of the Month: Teresa Becerra

This woman is truly amazing! Teresa has come EVERY SINGLE DAY for the past 3 1/2 months ready to go with a smile on her face. She is the glue that holds the 6pm indoor camp in Round Rock together. She is always focused, ready to work hard and dedicated to improving herself and her health. She never cheats, never complains and is always ready for whatever is thrown her way.

She is a perfect example of how much you can get from boot camp (or any exercise regimen really) if you are willing to put in the time and effort. She is an inspiration to myself as well as other campers.

Teresa doing elevated core planks with her fellow campers

Here are some of the results Teresa has seen from her efforts at boot camp:

First we'll start with her fitness/strength assessments. She has test 4 times and has improved in every single category, every single time!

Squats -
8/24/09 - 41
9/21/09 - 60
10/12/09 - 61
11/11/09 - 68

It is extremely difficult to maintain your form and depth in a squat and be able to do 60 or more in one minute (that is more than 1 per second people!!!), but Teresa has managed to do just this. Just when I think there is no more room for improvement, Teresa proved me wrong.

Sit-ups -
8/24/09 - 39
9/21/09 - 48
10/12/09 - 51
11/11/09 - 52

Teresa already came into camp with above average core strength. Increasing her sit-ups by a whole 13??? Awesome!

Push-ups -
8/24/09 - 10 regular/20 modified
9/21/09 - 15 regular/ 25 modified
10/12/09 - 25 regular/ 11 modified
11/11/09 - 33 regular!!!

Teresa has been consistent and stayed around the 30-40 push-up mark each time she has tested which show amazing mental toughness. Her improvements in physical strength show through the increase in the amount of regular push-ups compared to modified push-ups (on your knees) she has been able to do.......amazing!


Core Planks -
8/24/09 - 1:14
9/21/09 - 1:40
10/12/09 - 1:57
11/11/09 - 2:18

Like I stated earlier, Teresa came into camp with above average core strength. To be able to hold a core plank (on your elbows and toes with a completely straight body) for more than a minute is good....holding for 2:00 or more is fantastic!

MEASUREMENTS:

Weight -

8/24/09 - 148.5

12/9/09 - 143

Lost: 5.5 lbs

Chest -

8/24/09 - 37.25
12/9/09 - 35.75
Lost: 1.5 inches

Waist -

8/24/09 - 36.25

12/9/09 - 33.75
Lost: 2.5 inches!

Hip -

8/24/09 - 41.25
12/9/09 - 39.5
Lost: 1.75 inches

Thigh -

8/24/09 - 22
12/9/09 - 21.5
Lost: .5 inches

Calf -

8/24/09 - 13.25
12/9/09 - 13
Lost: .25 lbs

Arm -

8/24/09 - 12
12/9/09 - 11.5
Lost: .5 inches

TOTAL = 7 inches!!!

Having come to boot camp in good looking shape, within normal ranges for weight and body fat for her age, one would think "she doesn't need boot camp, what is there to improve?" Well, she has improved in every single possible strength and health category there is.....and even ones that I cannot measure. There is no way for me to tell but I bet her HDL's (good cholesterol) have sky rocketed!

Thanks Teresa for all your hard work and dedication!

Gotta love the fresh air!

Campers and trainer at Boot Camp U had a great time out at Turkey Creek Trails. We got a good workout in, lots of fresh air, and good times with friends. Not to mention......lots of teamwork helping sam and his stroller get past all the stream crossings. I think other people were wondering what we were doing and thinking we're crazy, but we were having more fun than them!

Here are some pics

Group Hike This Sunday!

Hey everyone join the Boot Camp U trainers for some fun out on the trails of Austin this Sunday November 22nd!

Where: Turkey Creek Trail at Emma Long Park
When 8:30 AM 11/22/09


Bring family, friends and pets!!!

For more info go to http://www.bootcampuaustin.com/

Know what you're putting in your body...

"The thing that bugs me is that the people think the FDA is protecting them. It isn't. What the FDA is doing and what the public thinks its doing are as different as night and day."~ Hebert Lay, M.D., former FDA Commissioner

THIS IS FROM A FORMER COMMISSIONER OF THE FDA!!!!

.....Someone who knows the ins and outs of the government agency that is supposedly protecting us and "responsible for regulating and supervising the safety of foods, tobacco products, dietary supplements, Medication drugs, vaccines, Biopharmaceutical, blood transfusion, medical devices, Electromagnetic radiation emitting devices, veterinary products, and cosmetics." OUCH!

You cannot trust anything approved by the FDA or the USDA for that matter.....especially meat and dairy products. Here is an excerpt from Skinny Bitch:

"President Abraham Lincoln founded the U.S Department of Agriculture in 1862 - when the majority of people were farmers and needed to exchange information about seeds and crops. In other words, the USDA was created to help farmers.

According to it's website, now, among others things, the USDA is responsible for the 'safety of meat, poultry and egg products.'

Hmm. That's weird. 'Cause many high-ranking staff members of the USDA were employed by, or are otherwise affiliated with, the meat and dairy industries. And if the group responsible for 'the safety of meat, poultry, and egg products' is run by people from the same industries they're supposed to be protecting us from.....well, that would be a conflict of interest. AND IT IS. An enormous, outrageous, catastrophic conflict of interest."

It just goes to show you that you can't trust anyone. READ THE INGREDIENTS. Find out for yourself what you are putting into your body. And just because something says USDA approved doesn't mean crap. I would actually stay away from any meat or dairy that has that label on it. This organization doesn't care about anything but making money.....they don't care about you, your health or the health of the animals that they feed to the American public.

I would definitely recommend reading Skinny Bitch by Rory Freedman and Kim Barnouin.

Also, Eating Animals by Jonathan Safran Foer for a more in-depth look into the meat, dairy and egg industry

Heart Rate Monitors and Exercise

Heart rate monitors can be a great way to measure your fitness and useful tool for training. Although they might use it in different way, recreational exercisers all the way up to elite marathoners or triathletes can benefit from the use of a heart rate monitor. Playing with different intensities, keeping track of your recovery time, and working at a rate that keeps you in your "zone" are all great ways to gauge your cardiovascular endurance.

When you first start and exercise program, you may feel like your heart is beating out of your chest at a pace so fast that it scares you. Well, have you ever wondered what your heart rate was at that point? Whether you were truely at your MAX or not? I have found that most people are not really at their true max but panic a little becuase they are not used to their body feeling what they are feeling. So a bit of it is mental.

Not all of it though...your heart rate will definitely be higher on average when you first start an exercise program. As you get more fit and your heart gets stronger, your heart rate will not rise quite as fast and it will recover a lot faster than it did when you first started. These are REAL "in-your-face" results of your heart gettign stronger and working more efficiently. I almost can't think of better exercise results. This means your heart isn't under as much stress and it doesn't have to work so hard all of the time to pump oxygen and nutrients to your vital organs and muscles.

A FEW FACTS ABOUT HEART RATE MONITORS....

1. TRUE OR FALSE: It's vital to monitor your heart rate during exercise.
FALSE. It all depends on who you are and why you're exercising.

If you have heart disease and your doctor has forbidden you to exercise strenuously, monitoring your heart rate during workouts is a good way to avoid pushing your heart into the danger zone. Heart rate monitoring can also make sense for serious runners, cyclists, and other athletes who are eager to optimize their aerobic fitness.

But otherwise, there's no pressing need to know your heart rate

2. TRUE OR FALSE: Resting heart rate is a good indicator of aerobic fitness.
TRUE. Regular aerobic exercise makes your heart stronger and more efficient, meaning that your heart pumps more blood each time it contracts, needing fewer beats per minute to do its job.

3. TRUE OR FALSE: Maximum heart rate declines with age.
TRUE. As we all know, exertion makes the heart beat faster, and the greater the exertion, the faster the heart rate. But there's an upper limit on how fast your heart can beat, and that limit is affected by age.

4. TRUE OR FALSE: Moderate exercise promotes weight loss more effectively than vigorous exercise.
FALSE. Weight loss is a matter of simple arithmetic: To shed pounds, you must burn more calories than you consume. And when it comes to burning calories, the greater the exertion, the greater the rate at which calories are burned.

Working out at about 60% to 75% of your maximum heart rate (the so-called "fat-burning zone") burns fewer calories than working out at 75% to 85% of your maximum heart rate (the so-called "aerobic" or "cardio" zone).

But caloric burn depends on a workout's duration as well as its intensity -- and it's easier to work out longer when exercising at a lower intensity

5. TRUE OR FALSE: There's a simple and reliable formula for calculating your maximum heart rate.
TRUE. There is such a formula -- but there are two big caveats.

For starters, it's not the familiar 220 minus your age in years. That formula, first promulgated in the 1960s, works reasonably well for people under age 40. But it overstates the maximum heart rate for older people.

A more accurate formula is the one published in 2001 by Tanaka in the Journal of the American College of Cardiology: Multiply your age by 0.7 and subtract that figure from 208. For example, a 40-year-old has a maximum heart rate of 180 (208 - 0.7 x 40

It's possible, of course, to determine your maximum heart rate by running or riding a bike to the point of exhaustion. But because it can be risky, exercising that intensely is not recommended for men over 45 or women over 55, as well as for heart disease patients or people with heart disease risk factors, unless they have been exercising regularly or have been cleared to exercise by their doctors

6. TRUE OR FALSE: Using a heart rate monitor can help boost your fitness level.
TRUE. Electronic heart monitors, typically consisting of a wristwatch-like display and an electrode-studded chest strap, are used by serious runners, cyclists, etc. while training and even during races. By providing accurate, real-time heart rate information, the monitors help athletes pace themselves.

But even if you're not preparing for a marathon or a century ride, using a heart rate monitor can help motivate you to exercise. How? By turning your regimen into a solitaire of sorts: Can your regimen lower your resting heart rate? Can you exercise at the same pace but get your heart to pump more slowly? Can you shorten the time it takes your heart rate to return to normal after a workout?

5 of the Healthiest Foods

1. Greens
Green vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans, etc... are packed with vitamins A and C, iron, calcium and phytonutrients, very filling, high in fiber, and low in calories.

2. Whole Grains
They provide antioxidants, contain B vitamins, vitamin E, magnesium, iron and fiber.

3. Berries
They are loaded with Vitamin C, folate, fiber and phytonutrients.

4. Salmon
A good source of protein and omega 3 fatty acids - which has been shown to decrease “bad” LDL cholesterol and raise “good” HDL cholesterol.

5. Soy
Soy beans contain high amounts of protein which comprise of all essential amino acids (the only such vegetable source to do so). Soy beans are also a rich source of calcium, iron, zinc, phosphorus, magnesium, B vitamins, omega 3 fatty acids and fiber.

Gatorade is just as bad as Soda - Advocare Rehydrate is the better choice

ADVOCARE REHYDRATE

OVERVIEW

Helps prevent cramping during and after exercise
Keeps the body hydrated during physical activity
Replaces key electrolytes and minerals lost through sweat
Includes antioxidants, carbohydrates and other nutrients that promote optimal hydration and recovery

DETAILS

Rehydrate Electrolyte Replacement Drink does more than replenish lost fluids, minerals and electrolytes. It sustains energy and muscle endurance with carbohydrates and amino acids. It also contains antioxidants to neutralize the free radicals your body produces during physical activity. Unlike other similar drinks, Rehydrate contains a 1:1 ratio of potassium and sodium - the two most vital electrolytes lost through sweat. And it helps prevent cramping with calcium, magnesium and L-glutamine to support the contraction and relaxation phases of the muscles.

Is this you?

Someone who wants to sustain hydration and energy during physical activity

Someone who wants a superior sports drink

Someone who wants to enhance your exercise regimen

Someone who wants a healthy drink for everyday use

ENDORSERS
Drew Brees
Brett Quigley
Kelly Lynch

CLICK HERE FOR A COMPARISON TO GATORADE

CLICK HERE TO ORDER

Keeping a food log....

I just finished up with a 10-day Herbal Cleanse from Advocare a few days ago. It was a great learning experience for me to do the cleanse while cleaning up my diet and keeping a very detailed food log. I learned, first of all, how hard it is to keep up with a food log every day. I have kept one for a project in grad school but not out in the "real world' with everything else that is going on. You don't have to keep a food log for a very long time to get the benefits of it. These benefits include ebing able to see patterns (good and bad) and accountability. If you know you are going to have to write that cookie down that you are about to shove into your mouth (and possibliy show someone else), you may be less likely to do it. Or, at the very least, you will consciously think about what is going in your mouth.

Which brings up another point, keep and food log AND show it to someone else. It doesn't have to be a health professional (although I would love for my clients to keep one and show me), it could just be your spouse or friend at work.Another thing I learned (and this has happened to me before) is how CRAPPY I feel after eating properly and then going and "letting loose." Both physicially and mentally I felt like crap this weekend after I ate way too much at a buffet (w/ dessert) and then ate desserts, treats, fatty dishes at a halloween potluck. I am not saying "I felt fat" but I really did feel bad and my stomach was NOT happy.

Try cutting out fast food and fried foods for a good period of time and then go order yourself a big happy meal or something of the sort......let me know how you feel after that :) This teaches you how truly bad these kinds of foods are for you and how vital it is to fuel your body properly for it to function at its fullest capacity

If you need any tips on healthy eating, email Robyn at robyn@bootcampuaustin.com!

Did you know?

.....that your post-exercise high can last up to 12 hours?!?! The sweat's worth it!

Product Highlight - Advocare Catalyst

ADVOCARE CATALYST

OVERVIEW

-Helps maintain muscle mass during exercise & weight management*

-Aids in preserving muscle and energy levels during times of calorie restriction*

-Helps repair & protect muscle tissue*

-Works great in conjunction with AdvoCare Spark® Energy Drink and one of the Metabolic Nutrition Systems (MNS®)

DETAILS

Catalyst™ Amino Acid Supplement is a blend of essential branched-chain amino acids and L-glutamine that supplies your body with muscle-building components and sustains your muscles during exercise and reduced calorie intake.* Whether you're trying to lose weight or gain muscle, Catalyst helps repair and protect muscles.* And it works great in conjunction with other AdvoCare® products like Spark™ Energy Drink and one of the Metabolic Nutrition Systems (MNS®). Other amino acids in Catalyst like L-arginine, taurine and betaine help fuel and maintain your muscles to support endurance and strength.* Combined with a healthy diet and exercise, Catalyst helps you retain muscle and reduce fat for a more toned and better defined look.*

IS THIS YOU?

-Someone who needs to preserve muscle, especially when you've restricted your caloric intake?
-Someone wanting to improve your fitness regimen by enhancing strength and endurance?
-Someone needing an added boost to your current weight-loss program?
-Someone who wants to tone, define and preserve your lean body mass ?

Then Catalyst is right for you!

ORDER NOW BY CLICKING HERE

Ryan's 4 weeks stats

Ryan has been doing an awesome job. I have been working with him since 9/21 and he has made a ton of improvements in his strength, muscle endurance, cardiovascular endurance, balance, and body fat %. You can check out his workout blog at http://ryanpchristian.blogspot.com and check out his food log and eating program at http://bootcampuadvocare.blogspot.com


Body Analysis - 10/12/09

Before/After:

Weight - 331/316
Body Fat% - 39.4/31.4
BMI - 46.8/44.7

Measurements-
Chest - 53/52.25
Waist - 55/53.5
Hip - 55.75/54
Thigh - 30/28
Calf - 19.5/20 (all the jumping!)
Arm - 19/17.5

7 inches lost!


One Minute Testing -

Before/After:

squats - 55/61 UP 6
sit-ups - 24/37 UP 13
push-ups - 27/52 UP 25
pull-ups - 22 (mod)/3(reg) & 31(mod) UP 3reg & 9mod
core planks - 1:00/1:42 m UP :42 secs
Balance - right :41/1:20 UP :39 secs
left 1:49/2:02 UP :13 secs
T-drill - 1- 10.54s/9.52s
2- 10.42s/9.03s
3- 10.07s/7.96s
avg- 10.34s/8.84s FASTER by an avg of 1.50 secs!

ADVOCARE

So I decided to become a distributor of Advocare products. I am traditionally not an advocate of supplements and things of that nature but I believe in these products and would take them myself. In fact, I do take them. None of their products are banned by the NCAA or any other professional sport organization. The board at Advocare has over 200 years of experience in the sports and nutrition field and among them are Kinesiology and Nutrition professors, researchers, professional strength coaches, etc.

My website is www.advocare.com/09102610 if you would like to check it out

I also have a blog that I am doing with my roommate and a personal training client that describes the day-to-day experiences of going through the "24 Day Challenge." Right now we're on the cleanse phase ;-)

Check it out at http://bootcampuadvocare.blogspot.com

A song for Boot Camp U.....

Here is a song for 6 AM Cedar Park Boot Camp to the tune of Car Wash:

Working at the Boot Camp.
Whoa, Whoa, Whoa, Woa.
Working at the Boot Camp U.
Come on now and sing you all.
Boot Camp, yeah, yeah.
Boot Camp U.

Work and Work.
Walter and Don keep on runnin,...
Work and work.
Kim is out there a gunnin,
Work and work,
Our muscles to the bone,Work,
Can hardly wait till the time to get home.

Hey Hey Hey.

Join Boot Camp U today.

mmm, mmm, mmm,

Sign up and you get to play.

mmm, mmm, mmm,

Come on give us the Ok.

Come on join us, right away.

At the Boot Camp.

Talking about the Boot Camp U.

~Written by Don G in the Cedar Park 6AM camp! Thanks Don!

Quote of the day

“A bad habit never disappears miraculously; it’s an undo-it-yourself project.” -Abigail Van Buren

How true is this.....especially when it comes to health and fitness. Un-doing bad habits takes time, patience and will power. You have to do things that may be inconvenient, put you of your comfort zone and sometimes makes you feel uncomfortable. Being healthy, exercising, and eating right are definitely projects worth investing in....

Cedar Park 5-Miler and 5k

Today was the 5-miler and 5k in Cedar Park. Everyone did great and we had a lot of fun!

Check out the photos on facebook!

***BOOT CAMP SPECIAL***

For a limited time, new campers can try out boot camp for only $49! You get 6 sessions that you can use within a month. This is a great way to try out a boot camp without making the monetary commitment first.

Tell you friends and let's grow Boot Camp U!

My Review of GoFit Foam Roll - 18"

Originally submitted at REI

Designed specifically for core muscle workouts, the GoFit Foam Roll can also be used for self massage, balance training and physical therapy.

GoFit Foam Roll - 18"

awesome product

By petmc3 from Austin, TX on 10/3/2009

 

5out of 5

Pros: Good Results

Best Uses: Focused Muscle Groups

Describe Yourself: Health professional, Gym Rat

You must buy this product if you are active at all. My knee hurt for about 2 years and kept me from running. I found out with the foam roller that my vastis medialis was extremely tight and pulling on the tendons in my knee. I foam roll my legs before every run and NO MORE KNEE PAIN!

It also feels great on my back and I recommend to all of my clients

(legalese)

Saying of the day......

"Do unto your body as you wish it would do unto you"

You MUST try a boot camp! MSN says so...

7 Fitness Experiences Every Woman (or man) Should Try
Venture out of your comfort zone a little and try something new to get your heart rate up.
Sarah Jio, Glamour
MSN.com

We asked Jessica Matthews, M.S., a personal trainer and continuing education coordinator for the American Council on Exercise (ACE), to share the top seven fitness experiences we all should try before we die. Here are her answers:


Take a yoga class.
Yoga is a non-competitive, non-judgmental practice that focuses on the connection between mind and body. Yoga provides numerous physical benefits, like increased muscle strength and endurance, and improved balance and flexibility. The deep mindful breathing that is used in yoga improves lung capacity, dramatically reduces emotional and nervous anxiety, promoting relaxation, and also leads to improved body awareness. Yoga also provides numerous psychological benefits, such as improved mood and concentration, as well as an increased sense of self-acceptance. (P.S. Would you dare to try naked yoga?)

Work with a personal trainer.
A personal trainer (check out this past VG post about mean trainers vs. nice trainers) can provide you with a safe and effective exercise program designed to meet your specific fitness goals. Utilizing an individualized approach to exercise, a personal trainer will assess your current fitness level, educate you on health and fitness, and develop, guide and motivate you through a comprehensive fitness program that meets your individual goals and needs and sets you up for success.

Sign up for a fitness boot camp class.
Boot camp workouts continue to gain popularity as they provide a total-body workout that’s varied, fun and challenging. You can burn up to 600 calories during a boot camp session, which is a great option for weight loss. In addition to a great cardiovascular workout, muscles are strengthened through high- and low-intensity exercises like push-ups, squats and lunges. Exercising in a group also provides great social benefit, which for some may make your workout more enjoyable.

Take a hike.
Hiking is a fun, inexpensive way to get physically and mentally fit, while getting out and enjoying the beauty of nature. Hiking helps prevent osteoporosis, heart disease, and high blood pressure, as well as sheds extra pounds and improves overall physical health, well being, and longevity. Hiking also improves mood, reduces tension and improves overall mental health. The fresh air and beautiful scenery make hiking enjoyable and peaceful, and whether you choose a local trail near your home or set your sights on something bigger like Mount Whitney (the highest summit in the continental U.S.), the view from the top is sure to be both amazing and memorable.

Go kayaking.
Whether on a lake, river or ocean, kayaking allows you to connect with nature while improving your fitness. Kayaking, as well as other water sports such as whitewater rafting and canoeing, are low impact activities that improve cardiovascular fitness and increase muscle strength in the upper body, the torso and the legs from the continuous paddling/rowing motion.

Complete a race.
No matter the distance or how you complete the race (running, walking, rollerblading, cycling, swimming, etc), finishing a race gives you a feeling of satisfaction and accomplishment like no other. For many women, signing up for a race provides the incentive and motivation to adopt a regular exercise program and healthier eating habits. Telling your friends or loved ones that you’re registered for a race will give you additional encouragement and support, which may increase your motivation to commit to giving 100% not only on race day, but also in your training.

Hit the slopes.
Skiing (cross-country and downhill) and snowboarding are great fitness options that allow you to stay active and enjoy the beauty and peacefulness of the outdoors during the winter months. Cross-country skiing is an excellent aerobic activity that keeps the heart rate up and strengthens muscles all over your entire body, all while putting minimal stress on the joints. Downhill skiing and snowboarding also improve muscle strength, balance and coordination - all while you enjoy the incredible views from the top of the mountain, and the excitement and thrill of gliding down the slopes.

Cedar Park 5-Miler and 5k

Come join us in Cedar Park for the 5-miler and 5k.......I (Robyn) do not enjoy running all that much and I will be there doing it so hopefully you will too! It is October 4th starting at 8am.

Kim did it last year in under 40 minutes.....GREAT JOB! Infact, here is a pic of her finishing it.....look at that quad!

Hope to see you all out there on Oct 4th!

p.s. a client of mine, Ryan, is also doing a Susan G Komen 5K at the domain November 1st

Good Time at Boot Camp

Had fun at boot camp tonight with the State Farm ladies and the 6 and 7 pm campers. We did a bunch of random things like:

-Burpees
-Squats jump with dumbbells
-Split Squat Jumps
-Russian Lunges
-Side Planks
-Abs with the Dynamax Ball
-Sprints
-Frog Jumps
-High Skips
-Side Lunges with Front Arm Raise
-Speed Skaters
-Push-ups
-Low Lunges
-Mountain Climbers
-and MUCH MORE!

Good job today guys!

Boot Camp Testing

Every 4 weeks, we like to test our campers to see where they're at and how much their strength and muscular endurance has increased. Most of the time testing includes how many squats, push-ups (both regular and modified), sit-ups (the full, gym-class style ones from your childhood), pull-ups (modified on a bar or railing) you can do in 1:00 and how long you can hold a core plank.

We always do an initial testing when they first start their boot camp experience and then at the end of each of their sessions. Most improvement (as you might be able to guess) is seen after their first 4 weeks. By your second, third (etc) re-test the numbers do not increase by as much. It becomes more of a mental game where you are really tested to see if you can push yourself past your limits.

The Round Rock Indoor camps just did re-testing this week and here are their stats:

Squats - Increased by an average of 5

Core Planks - Increased by and average of :36

Full Sit-ups - Increased by an average of 5

Regular Push-ups - Increased by and average of 10

GREAT JOB GUYS!!!

Are You Conserving TOO Much Energy?

from http://themojocoach.com/blog/

Conserving energy and natural resources is a great thing when we’re talking about turning off the lights when you leave the room or recycling. However, it is possible in the modern world of drive-thrus and remotes to conserve too much of your physical energy and limit how much you move your body in the course of a normal day.

Electric garage door openers, television remotes, electric can-openers, dishwashers, drive-through windows, and baby monitors enable us to stay put while we accomplish many of the tasks that at one time would have required physical effort. If you used to hand-deliver papers to your colleagues in another part of your building at work, now you can just e-mail them. If you gamble, you don’t even have to pull the lever on the slot machine anymore!

So many products and services make things simpler and easier, yet all of this energy conservation is making us bigger than ever. In a nutshell, the more “efficient” our world becomes, the less “efficient” our bodies become at burning calories.

Take a minute to think of someone who’s naturally thin. Not someone who lives from one diet to the next or rarely eats a meal, but someone who maintains their weight with seemingly relative ease. One thing you may notice about this person is that she rarely conserves energy. When she needs something, she goes and gets it instead of asking you to pass it to her. When she wants to get somewhere, she moves at a quick pace instead of strolling along. When she has free time, she often will choose an activity that requires movement, such as gardening, instead of watching TV.

Naturally thin people are often not as physically efficient as overweight people. They won’t wait for things to pile up before taking them upstairs, wait for the elevator when the stairs are right there, or wait for the closest parking spot to prevent a longer walk. They don’t think about the extra movement, they just do it.

Naturally thin people are also likely to fidget. Studies have found that fidgeters burn many more calories than their more sedentary contemporaries. Their bodies are constantly moving whether doodling, toe tapping, rocking while waiting in line, or pacing while on the phone. Movement expends energy (calories) and although it may not look like much, this extra energy expenditure adds up over the course of the day.

If you don’t know a naturally thin adult, take a look at your kids. If they need to get somewhere, they don’t slowly walk to where they want to go - they run, jump, skip, hop, bounce or glide! If you’re exhausted following a young child around all day, it’s because they’re constantly moving. The reason you want to hold their hand half of the time when you’re in a busy area is because they move so fast that if you don’t hold onto them, they’ll quickly run ahead! There’s no conservation of energy with them, just bursts of movement and action.

Take a look at how you’ve been conserving your energy in order to make life more efficient. While it may make things easier to move less, the extra energy and health you gain by adding additional movement to your daily routine can make you feel healthier and stronger. Challenge yourself to find two ways that you can move more. Pace while you talk on the phone, park farther away from your destination, take the stairs instead of the elevator, stop making phone calls to co-workers and walk to their desks instead. Commit to adding more activity to your day and to being LESS energy efficient!

Boot Camp U has arrived!

I am excited to start my very own boot camp business serving Austin and surrounding areas (including Round Rock, Cedar Park & Lakeway)! Finally, a boot camp in which every trainer is educated in the field of health and fitness with at least a bachelor's degree in Kinesiology. Our goal is to pass along our knowledge to our campers and educate them about body awareness, teach them the proper foods to be eating and help them reach whatever fitness goals they may have.

Our groups are small with a ton of personal attention. Every workout fun and no two workouts are the same!

Check out http://www.bootcampuaustin.com/ for more information and email Robyn at robyn@bootcampuaustin.com to sign up!

Stay tuned for more!