Boot Camp U Austin

Dr. Todd Miller's Routine

2012-01-31T16:29:00.000-06:00

This following post is from Dr. Todd Miller who is a professor of Exercise Science at George Washington University Medical Center. He joined Advocare's Science and Medical Advisory in early 2011 and decided to put the products to the test. Along with his regular exercise routine and eating healthy, he add a supplement regimen of products in the wellness, trim and sports performance line. He went from 19% body fat 9%, 18lb fat loss and 9lb muscle gain in 20 weeks which is very impressive. You can see the results very clearly in the picture below...

As promised to many of you, this is the workout / diet / supplement routine that I follow. There are a million different ways to reach a goal, so please understand that is what I do, and not necessarily what I would recommend for everyone. Also, I would do something like this for about 3-4 months, and then completely change the Exercise, Frequency, and Intensity, so this is really only a snapshot of my yearly plan.

Exercises: 2 chest, 2 shoulder, 2 back, 2-3 leg, 1 abdominal
Frequency: M, W, F
Intensity: 4 sets of 10 reps to failure on all sets (including abdominal)
Cardio: 1-2 days per week for 60 minutes, preferably some type of interval training. I do high intensity interval spinning, as does Heather. I personally believe that cardio is the least important component of the program, so don’t feel bad if you get rid of it altogether.

Notes: Exercise should be multijoint movements whenever possible (e.g., a bench press is better than a chest fly). I did 2 sets per exercise while Heather does 1. I can’t stress enough the importance of recording your reps and weights. Yes, this means you have to carry around a notebook or something. If you don’t do this, I promise you your results will not be maximized. Always attempt to beat or at least match your loads and reps from the last workout. This is the only way to guarantee progress.

When you exceed your 10 rep goal, increase the load- 5 lbs for upper body exercises, 10 pounds for lower body exercises.

Change all of your exercises every 4-8 weeks. You will notice a plateau in strength, and at that time, change the exercises.

Notes on Diet:

For the sake of simplicity, I consume 1 gram of protein per pound of bodyweight, and try to keep my caloric intake around 2500-2600. However, I don’t count any vegetables or fruit toward my caloric intake (too much trouble), but I eat a lot of them. Avoid processed and high glycemic index carbs. This does not mean you’re on a low carb diet. You can calculate your caloric need by using the Harris Benedict Equation, found here: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

You can also track your food intake (if you want to) using www.fatsecret.com This is an easy way to track protein and calories. Download the phone app so you can scan barcodes and search popular restaurant menus.

Supplement regimen:
Wake up and drink a Spark, take MNS yellow pack and 5 catalyst
30 minutes later have a Meal Replacement Shake and 2 MNS white packs
Preworkout: Muscle Fuel and Muscle Strength (also make sure you’ve eaten some protein within the hour prior to working out)
Postworkout: Post Workout Recovery (Immediately)
Pre lunch: MNS yellow pack
Mid afternoon: Spark & 5 Catalyst
Hour before dinner: Slim

I’ll also throw some other things in there from time to time (muscle gain, mass impact), but the list above is the stuff I won’t go without.

"I am deeply impressed with the devotion to excellence and the strong commitment to health awareness and education that defines AdvoCare. This guarantees that the nutritional needs of athletes and non-athletes are met safely."

Max Effort Assessment Workout - Can U improve U?

2012-01-12T10:08:00.000-06:00

Yeah, the title doesn't exactly include the best grammar but you get it. Whenever you do an assessment or any workout for that matter, the goal is to improve your times, score, weight, or whatever you are testing the next time you do it.

Yesterday, at the January 11th camp in the Arboretum camps, we did a Max Effort Assessment workout. We did 9 exercises for time and then finished with a task focused assessment at the end (how did you guys like that "finale???" :-) ).

You can do this workout at any time and then repeat it again whenever you would like to compare scores. Always remember to compare "apples to apples" when you do something like this. For example, do your workout at the same time of day under similar conditions.

We will be doing this workout again at the February 1st camps so we can assess our scores compared to yesterday's. If you were not able to come to camp yesterday or you are not a member of our camp and would just like to use this as an assessment, feel free to do this on your own.

This workout is all body weight so we are, of course, not testing your improvement in load (weight). This workout has a strength component to it but mostly we are assessing your muscle endurance, stamina, core strength as well as your mental capacity to push yourself. GOOD LUCK! AND PLEASE POST YOUR SCORES OR TELL US HOW YOU DID BELOW!

Max Effort 1/11/12 -

1:30 Mountain Climbers
1:00 Jack Knifes*
1:00 Body Weight Squats
:15 rest and go right into....
:30 Body Weight Squat burnout phase (add to your 1:00 squat time for a total)
1:00 Push-ups**
1:00 Russian Twists (both hands must touch the ground on each side. Keep your back straight)
1:00 Split Squat jumps (or lunge jumps. Back knee must touch ground)
1:00 Modified Pull-ups (if you have access to a bar or railing)
1:00 Up-Downs (in plan position on hands, go down to elbow and back to hands, that counts as one)
1:00 Plank Jacks (jump feet out and return to center counts as one)

FINALE - Hold a core plank as long as you can. Record time. As soon as you go down, you are going to run. At Pillow, we did two laps around the track. If you are doing this elsewhere, pick a distance that is about a half a mile. You may also choose whatever distance you want, just remember to do that same distance next time. At the end of your run, get a TOTAL TIME (core plank plus the run).

* Jack Knifes - on your back with your arms out in front and your legs straight out, lift your upper body to meet one knee in the middle (knee to chest) and touch the inside of your opposite foot. Return back to the ground for a full rep and repeat. Looks like you are running on your back.
** Push-ups - you MUST lower yourself down to the ground, lift your hands OFF THE GROUND at the bottom and return up to starting position. This ensures you are going through the full range of motion.

Again, good luck and let us know how you did!

Coach Robyn's Thanksgiving Holiday

2011-11-26T13:09:00.000-06:00

Reporting in.... I haven't had a 90-day Challenge update in a while. Well, overall it has been successful. Although I might be short of a couple of my goals, the challenge isn't over until the new year and the main reason I started this challenge when I did was to keep me good and to show everyone that you can commit to good health during the holidays. Since the average person gains 10 lbs between Halloween and New Year's, my goal was to be healthier and fitter going into 2012 than I was at the beginning of October.

My challenge has gotten me over one huge hurdle so far and that was the Thanksgiving holiday. I sure did enjoy myself on thursday and had quite a few more calories than I have on an average day, but I didn't go crazy. I made sure I had lots of protein on my plate and since there were lots of carb-loaded delicious sides to try, I tried them all.....just in small amounts. Our meal consisted of 3 particular carb-loaded side that I really wanted to have...... Cheesy mashed potatoes, corn casserole and stuffing. I had some of all and they were pretty darn good. However, I only had about 3 spoonfuls of each. In previous years, I might have had double that. I also had another great Thanksgiving meal yesterday. Since I over-loaded on carbs the day before (and definitely paid for it a bit), I really didn't even crave any of the carb sides. I had turkey, ham, a little bit of sweet potatoes and cranberry casserole.

Anyway, Thanksgiving is a great holiday. Has always been one of my favorites. You should certainly enjoy your food but enjoy the time spent with family and friends more.

Ok, now for the exercise part. I have definitely increased my exercise in the past 2 months (compared to the last 2 years). I have been so focused on growing a business that I have to admit my exercise has suffered as a result. Well, times are changing. I have found a new love for the sport of fitness thanks to Crossfit. The workouts are as intense as you want/need them to be and I feel accomplished after I finish each session (whether the workout was 7 mins long or an hour). We will certainly be incorporating a lot more Crossfit aspects into boot camp in the new year so look out.

Here was my Black Friday workout at Crossfit Texas:

Guys vs. Girls (guy team of 4/ girl team of 5) one person working at a time
5 sled runs- 50 m per person
5 sandbag throws - 50 m per person
250 deadlifts (95/135)
250 push press (65/95)
400 m run as a team together
250 pushups
250 situps
500 m row- each person
250 kbs (35/55-Russian)
5 sled runs- 50 m per person
5 sandbag throws - 50 m per person

My Posterior Chain (Hamstrings, Glute, Erectors) are feeling it today!

Post- Turkey Day Workout

2011-11-24T14:17:00.000-06:00

Enjoy yourself on Turkey day then get right back at it tomorrow with a great workout that only requires your body weight and about 20 minutes.

10-20-30 reps of 4 different exercises

-push-ups

-squats (hip crease below knee crease)

-alternating v-ups (each leg)

-burpees

Ready....set....GO!

Record your time and post below!

PUMPKIN POWER PANCAKES!

2011-11-16T12:20:00.002-06:00

POWER PANCAKES

~1 cup oats (non-instant)

~1 cup egg whites or 3 eggs

~1 Vanilla Meal Replacement Shake OR 2 Scoops of Vanilla Muscle Gain

~ 1/8-1/4 cup vanilla unsweetened almond milk (water also works)

~ 1/2 cup of Pumpkin puree

~ a little vanilla extract for more flavor

yields - 2-3 big pancakes, approx 20-25 grams of protein per pancake

Poured about half into skillet and sprinkled some cinnamon on top. You can spread almond butter, peanut butter, apple butter (shown) and/or drizzle honey or agave nectar over it for more YUMMMMM!

Enjoy and let me know what you think!

~Coach Robyn

FUEL UP Morning Exercisers!

2011-11-14T12:16:00.000-06:00

If any of you have worked with me for any extended period of time, especially in the morning camps, you have heard me talk about how you MUST eat something before coming to the workout (even just a small amount). You have also heard me ask many people….”have you eaten breakfast?” and then subsequently get on my soapbox after they say "no." I understand you may not be a “morning eater” but you can certainly change that. There is no genetic code that says that you will always feel nauseous and not be able to eat in the morning until you have been up for 2-3 hours. If you have been ignoring your body for a long time (because I bet there was a time in your life that you WERE hungry in the morning and you just ignored it) then you need to start telling your body what’s right again. You may hate the morning protein shake, eggs, bar, toast with peanut butter, etc for a week or so but your body will adapt. It will soon start expecting it and asking for it. They don’t say “breakfast is the most important meal of the day” for nothing. It is important to get some fuel in there and kickstart your metabolism right from the get-go. What drives metabolism? MUSCLE! So make sure your breakfast include an adequate amount of protein (20+ grams).

Believe me, I wasn’t always a morning eater and HATED choking down something before our 6am workouts in college. Even though all I had was a crappy little Nutrigrain bar and my choice could have been MUCH better, at least it was something. In hindsight, I wish I would’ve had a good quality protein shake instead like the Advocare Meal Replacement Shake or Muscle Gain. This would have been a much better option to feed my muscles for intense exercise.

Ok, so back to the point. You MUST eat before a morning workout and if you are still wondering why then pay attention closely. Let’s take a random person named Ed, for example. Say Ed eats dinner at 7pm the night before a workout. Ed heads to bed around 10:30pm and gets up at 5:30am for a 6am workout. He goes straight to the workout without eating anything. He works out intensely for one hour and then waits to eat breakfast until he gets home, has had his shower and is cleaned up (another hour later). First of all, he went 11 hours with ZERO input before his workout. This means that he has NO fuel in his body for exercise. If any of you have paid attention to my previous posts then you will know that the next source of energy your body uses for fuel is muscle. So Ed’s body was breaking down muscle to use for energy as he was trying to build it. If that seems counterproductive then you are correct. The second mistake Ed made was waiting to refuel afterwards. Your body needs fuel to recover and rebuild after a workout. I personally drink Post-Workout Recovery immediately after my workouts and then eat a protein-focused meal about 30-45 minutes later after my body has digested the shake and used it to start the recovery process.

If you need EVEN MORE proof that I am right (wink wink), then take this case in point. One of my campers who has been coming for over a year brought his daughter out to camp this morning visiting from out of town. As soon as we completed the dynamic warm-up (about 8 minutes long) and I was getting ready to explain the workout, she fell over. I thought she had tripped on something but turns out that she blacked out momentarily. The first emotion that goes through your head is worry but my next immediate thought, from previous knowledge, was to ask her if she ate anything before coming. Of course, her answer was “no.” Thankfully her Dad was there and knows how adamant I am about eating before a workout and has heard it many times before (I think he finally believes me now). Since we had only had gone through a light warm-up at that point, there really could be no other reason (barring something more serious) than a lack of nutrition in her body.

So do you guys finally get it?!?!? I always feel like I’m talking on deaf ears when I tell people they need to eat before a workout. That pre-workout food is not meant for pleasure. It serves a very distinct purpose……FUEL!

~Coach Robyn

90-Day Challenge Update - The Future is Still In Front of You...

2011-11-07T11:33:00.002-06:00

Ok, so it’s time for me to re-visit my 90 day challenge goals. I have to admit, my 90 day challenge is going mediocre at best. The reason I say this is that my exercise has been OK but not as consistent as I would like. My nutrition has also been OK. I give myself an 8 out of 10 on most days but there have been too many 6 out of 10 days recently. I also know that I actually ENJOY eating a 10 out of 10 lifestyle (meaning nothing fried, processed, dipped in butter, packed with preservative, etc).

I have let stresses a busy schedule get in the way and have caught myself eating out more than I’d like. So I would say I have been “convenience” eating. I know exactly when it’s happening and there isn’t a lot I can do at the moment when I’m starving and I’m out and about. My decisions become limited to what’s around me when I am in that situation (do you feel this happening to you a lot as well?). So the lesson learned here is PREPARATION. When I have properly prepared myself with a container of left-overs, healthy grab-and-go snacks like nuts then I can feed my muscles, keep my metabolism up and hold off hunger until I can make a better and non-rushed decision on what food I will eat. So again, being prepared is so important.

One other point I would like to make is about motivation and analytical measurement. When I say measurement, I mean anything from stepping on the scale and getting your weight, doing your body fat % or taking circumference measurements. I am going to do some measurements this week to see where I’m at even though I would guess they aren’t where I want them to be. Taking measurement and seeing where I am, extremely motivates me. This is because I know it’s in my power to improve. The numbers does not drive me by any means but I look at it with an athlete’s perseverance and mentality. If I make an error or mess up, the game isn’t over. I need to pick myself up and get back in the game. A perfect example is the MVP of the World Series this year, Brian Freese. He made a crucial error in game 7 by dropping a fly ball early on. He could have hung his head, pouted and thought “man, I messed this up for my team.” But he didn’t. He got right back in there, didn’t let the past affect his future and hit the game-winning homerun. He chose his own fate. You can choose yours as well.

Measuring, however, can be de-motivating to some people. If you think that taking your measurements will cause you to be upset, cloud your goals and vision of what you are trying to accomplish……..then DON’T DO IT! You need to know yourself on this one and you know yourself best.

If you’ve made mistakes and aren’t happy with where you are at right now, don’t feel bad or hang your head. Your future is ahead of you and you are in control. If it is a lack of knowledge and you just don’t KNOW what to do next or what goals you should have then seek counsel. We would be happy to answer any of your questions at Boot Camp U whether it’s about exercise, nutrition, motivation, energy, goal setting, etc. Just talk to your trainer or ask me by emailing robyn@bootcampUaustin.com. My passion is helping people realize a healthy lifestyle of activity and proper nutrition…..so FIRE AWAY!

~Coach Robyn

Running is Not a Beginner's Exercise

2011-10-30T19:32:00.000-05:00

I come across a lot of people that tell me “I haven’t exercised in a long time but I picked up running a couple times a week” or (I love this one) “I started training for a half marathon to get back in shape.” More often than not that is also followed by “but I'm having knee problems" or "I got shin splints,” or something of the sort.

I’ll repeat the title of this blog post….running is NOT a beginner’s activity. Each time your foot hits the ground, you are putting 3-4 times your own body weight of stress on your joints (This is 450-600lbs of stress for a 150lb person). Of course everyone is different and everyone has a different grasp upon the knowledge of his or her own body. But in my experience, the mind-body connection for most people has been lost somewhere in the countless hours sitting at a desk, watching TV or just complete lack of movement in general. If you’ve been a runner before, an ex-athlete or just have a great awareness of your body and know when to back off and when things don’t feel quite right, then I am not necessarily talking to you in this article (although I believe my upcoming recommendation still holds true). If it’s been 6 months or more since you’ve regularly exercised and/or you are 20 or more pounds overweight, then I highly suggest holding off on the running routine until you have complete at least a month of body weight, low impact strength training followed by a gradual increase of plyometric activites (like burpees, squat jumps, speed skaters). At Boot Camp U, we start everyone at his or her own level. Since we do most exercises for time, this allows you to do every activity at your own level and pace. We can modify all activities to your own fitness level as long as you communicate your fitness level and/or any injuries to your trainers before the first class. Every single high impact exercise has a low impact modification.

So to sum it up, before you throw on your Asics, head out the door to start your exercise journey, please consider starting with some low impact strength training such as (squats, push-ups, lunges and LOTS of core exercises). This will help you build up leg, hip and core strength so that you have a strong enough base for running. Muscles are your body's "shock absorbers" so make sure you have strong enough ones to keep the stress off your joints.

Do diets "work??"

2011-10-28T09:05:00.003-05:00

Ok, I must rant a little on diets. Do they work? Most of them....YES! (yes, my answer was affirmative). Let's ask that question again in a different manner. Do they work long term??? Most often....NO.

My point? Well, let's take the Atkins Diet specifically. Does it work? Well, that depends on how you define the word "work." If by work, you mean lose weight? Then your answer is YES. The diet is designed to put your body in to Ketosis which is when the glycogen level in your liver are depleted. This then causes your body to to use fatty acids as an alternative form of energy (it will usually pull from the glycogen stores in your cells). So by design, this diet does exactly what everyone seems to want. Weight loss (more specifically fat loss).

If by "work" you mean healthy? Then I say NO. In my opinion, if you are not going to do something long term....why do it? Should you do the Atkins long term? Absolutely not (again, in my opinion). Your body NEEDS carbohydrates and the Atkins diet has been shown to put a lot of stress on your liver. One of my grad school professors used to always say "fat burns in a carbohydrate flame." You need carbohydrates to burn fats healthily.

To further my point, I have a client that is currently doing the Atkins diet (not by my recommendation) because he's done it before and it "worked." Not sure how long ago it was he did it but he has since put the weight back on and is using it again to lose weight. Since he started, he has done about half as much during the workout as he used to. Constantly stops to catch his breath. Is dizzy and needs breaks often. That should be a sign right there.

The other point I'd like to talk about with weight loss is....what KIND of weight are you losing. Not all weight is created equal. Remember, your body has lean muscles mass weight, bone weight along with fat weight. Some weight loss diets (especially very restrictive ones) cause you to lose a little of the "right " kind of weight (fat) along with some of the wrong kind of weight too (muscle). There is almost never a case in which you want to lose lean muscle mass. And if your diet is restrictive, doesn't include enough protein and you aren't eating the proper amounts often enough, your body will break down your muscle to use for energy. Not good.

You wanna know what diet works? ......ALL the time, for the rest of your life, and provides the right amount of fuel for activity and exercise?!?!?! A "diet" that focuses on eating the right things to keep your metabolism up. That is the healthiest way to burn fat. You should shoot for a complete and balanced diet in that is protein-focused (but still includes good carbs) which your body gets the right amounts of vitamins and nutrients from clean foods. These foods should be unprocessed, not packed with preservatives and as close to their natural form as possible. If you are not getting a complete amount of vitamins and nutrients from these foods, then add supplementation to fill in the gaps (and by supplements, we means vitamins, nutrients and protein....not fat loss pills).

Do you guys have any thoughts on this? I know there are differing opinions and even research showing both sides of the story. This is just my opinion.

~Coach Robyn

Coach Kim's Update - Consistency

2011-10-26T14:29:00.004-05:00

Consistent - (of a person, behavior, or process) Unchanging in achievement or effect over a period of time

Wow!! What a difference being consistent makes! We have been at this Challenge for almost a month, and I can already tell a difference. Being consistent with my supplement routine is totally paying off to the point that I've even lost weight. Weight loss was not a big goal for this challenge;however, seeing a 1.5lb loss really tells me something - my metabolism is fired back up! My weight has hovered around 140lbs for most of 2011, so it was a surprise and a wake up call to see that number move! After seeing the results of the past few weeks, it's easy to see that I had gaps in my own program - not eating enough protein, too many small cheats (I admit that I love "treats"), not be completely consistent with my supplement routine all led me to where I was.

So my message is simple - BE CONSISTENT - with your workouts, your supplement routine, your eating plan and all things health related. Your body will notice and will thank you! Even when you think you're being consistent (which is what I thought), take a step back and really look at it. How often do I work out? Do I give 100% at each workout? What does my daily food intake really look like? Do I take my supplements as recommended? Am I allowing myself to have too many cheats?

Plain and simple - We have to make the decision & commit to being consistent to achieve results!

Love Your Muscles...

2011-10-20T20:48:00.000-05:00

Check out this video to see why I was so sore last weekend. It's from the event I went to called Barbells 4 Boobs benefitting Mammograms in Action.

It's really fun to throw heavy weights around :-) I hadn't really done a clean since my days as a college athlete. Not because I don't like it, but mainly because it's not often you come across a barbell and some weights.....especially when you refuse to purchase a gym membership. Barbells run rampant at Crossfit Boxes so I am going to hang out there a bit more. My 90-Day goal of gaining lean muscle mass requires proper action to achieve it (just like reaching any goal). If I remain doing body weight activities, it will keep my cardio up and I will MAINTAIN muscle mass. But if I am looking to increase muscle mass, then I must INCREASE LOAD.

The same goes for all of you guys. If you have been brining out 5 lb dumb bells to boot camp and the exercises aren't as hard as they used to be, that's a good thing because your muscles have adapted (gotten stronger). But keep increasing that weight to keep increasing your results.

So why would you want to increase your lean muscle mass? Good question. A few reasons. Muscle drives your metabolism, fat does not. So if you want to burn more calories, then you need more muscle. Muscle also takes up 3 times less space than fat does. So if you want to be smaller, then you need more muscle. CHeck out this pic below for a visual.

But remember, you can't just build muscle with exercise. A bi part of growing, building and repairing muscle is your nutrition. Make sure you are eating protein-focused meals and snacks throughout the day. If you are not getting 100 grams of protein with the foods you are eating, consider using a protein shake to help meet your body's requirements. Also, consider an amino acid supplement. Amino acids are what your body use to make protein. I have increased my Catalyst (amino acid) intake and can tell a big difference. It may sound strange but my skin feels tighter and I look more tone.

At the end of this month, I will do a one month check-in and see where I'm at as far as body fat %. I am curious to see what my change is so far. Thanks for reading and feel free to leave a comment below!

Don't Forget to Dream a Little....

2011-10-17T09:04:00.001-05:00

So I will get to my 90 day challenge updates here at the end but I had something else on my mind. Last week was a rough week for me. Lots going on...good, bad, stressful...the whole she-bang. I think I felt every emotion in the books this week. Everything going on led me to do a lot of thinking. I tend to think and analyze on a regular basis (some times too much) but I tend to do so even more when something is bothering me. Anyway, I was thinking about what I do for a living (which also happens to be closely tied with my personal life as well). I love what I do. And it might sound like a complaint that I work every waking hour but it's not. It's the nature of my profession and I love that I get to do what I am passionate about and get to surround myself with amazing people. Every waking day is an opportunity for me to impact someone's life in a positive manner. Doesn't get any better.

I digress..... So when I analyzed what I do every day of my life and what things make me a good entrepreneur, what things I can improve upon, what things I do well, what assets I have, etc.... I realized that the most important thing I have going for me is that I am not afraid to dream. Not only am I not afraid to dream.....but I am not afraid to chase after my dreams. When I want something, I go after it. Not in a malicious manner and without knocking down everything and everyone in my path, but I go for it big time. I don't let much stand in my way. I dream every day. Sometimes they change, sometimes they evolve, sometimes it's more of a "vision," but I am always thinking about what I want, what I'd like my future to look like, what makes me happy and then ultimately....HOW do I achieve that? (<------ that is the most important step!)

I could probably ramble on but I doubt you all wanna hear it :-) It's just been one of those weeks where I feel like my decisions and actions could affect the rest of my life. I LOVE LOVE LOVE having control over my life and my career and having choices/options are good. But some times they are scary. So this leads me to my conclusion and my favorite quote that I try to live by..... "FEEL THE FEAR. AND DO IT ANYWAYS."

So I encourage all of you to dream a little. And don't just dream to dream and then say "well, it won't ever happen" or "well it would be nice if that maybe happened....some day...." Make it a realistic, obtainable and concrete dream and then start making steps towards achieving it. Even small ones...

90 Day Challenge Updates for the week:
-Eating is SPOT-ON. I had a cheat day where I had some pizza and a beer (and consequently paid for it), but other than that, it's been lots of protein, lots of veggies, fruits (trying to incorporate more), and nuts. I've been good at staying away from wheat, soy and dairy (minus the pizza).
-Exercise - not as much as I would have liked. I could give the "too stressed out excuse" but it's not a good enough one. Honestly, I wasn't mentally motivated at all for a few days. However, I turned it around and the end of the week. Friday was my first chance to relax all week and after kicking it for a few hours, I decided that going for a run to clear my mind would be fun. And it was. Then today I did a crossfit workout which was 30 clean and jerks with 65 pounds for time (5:15). Great overall body workout using every muscle in the body.

~Coach Robyn (written 10/15/11)

Coach Kim's 90 Day Challenge

2011-10-13T20:49:00.003-05:00

I am SOOO glad we got this Challenge going especially as we wind down 2011. It's amazing how every year at this time nutrition & fitness commitments can start sliding, because we know the Holidays are just around the corner. This is helping to ensure that doesn't happen! :) This is the real "crunch time" (pun intended) to be hitting the exercise and eating healthy. We always wait until the New Year to gear up again and by that time we can easily have put on 5-8 lbs from the holiday feasting. No one every says "I want to look good at Christmas", but that is what I am saying this year!

Overall, everything is going well. My shoulder is feeling better, so I've been back to working out the upper body - lots of push ups & dips this week! I can already tell a difference in muscle tone...thank you Catalyst!

I love Austin in October! Perfect weather!

What does a trainer eat? By Coach Robyn

2011-10-06T19:53:00.002-05:00

A lot of people ask me about what to eat and what foods I eat personally. Well, when it comes to what I eat....it's really no secret. Nothing crazy, nothing special, nothing too out there. I shoot to eat foods as close to their natural forms as possible. I do eat meat. I have tried to go without and know that I am not getting the quota for the amount of protein that I need and I am not willing to get it from other sources (or at least all of it). Yes, I do like legumes, lentils, beans, etc but I know that I cannot eat enough of those to get the 100 grams or more of protein I shoot for in a day to keep my metabolism up and ensure that I maintain or (in the case of my 90 day challenge goals of gaining lean muscles mass) gain muscle mass. If you are one of these people, then please do NOT be vegetarian. Being a vegetarian or vegan is very difficult and takes a lot of planning and preparation. If you are willing to spend the extra time learning about how to use a vegetarian lifestyle to maintain good health then I am all for it. If you are just going to eliminate meat and animal products without increasing protein from other sources, then I am not.

Whether you are a meat eater or not, protein shakes are highly effective at getting the amount of protein that you need. I use Advocare's Meal Replacement Shake every morning because it has 24 grams of protein and time-released carbs and then I fill in the gaps throughout the day with Muscle Gain protein. The reason I like Advocare's protein is that it is a very high quality, pre-digestive protein that your body can use (aka it is bioavailable) within 15-20 minutes. Getting this protein to your muscles in a quick fashion helps your body use it to grow, recover and build muscle which all leads to increased metabolism.

Back to what I eat. Well, most of the time when I cook for myself, I load up on a ton of different veggies from Sprouts or the Burnet Road Farmer's market. I also make sure I have a good protein source like Salmon, Chicken, Turkey, Lean Beef or sometimes Pork. If at all possible, I'm buying from the farmer's market or something that is local. When I cook, I am not gonna lie....I just cut everything up, throw some olive oil in a pan with garlic and span fry it up. There are many others ways but this is my preferred for taste and amount of time it takes. Yes, I am a creature of convenience as well. This is usually my dinner.

For breakfast (or for me it's a mid-morning meal since I usually get up early and have a meal replacement shake), it's most likely 2-3 eggs, some leftover protein from the night before's dinner and some random veggies like peppers, onions, kale, spinach, etc

Throughout the day, I'm snacking on nuts, carrots and hummus, avocados, apples with peanut butter and my leftover meals.

And that's about it! There's really nothing left for me to include here. It's pretty simple......at least for me. I have learned what foods effect my body negatively over the years and I simply try to stay away or reduce the consumption of them all together. Fried food is completely OUT. Frozen meals GONE. Breads and Pasta, drastically reduced. Fast food (the traditional kinds).....well I don't even consider what they serve "food" so absolutely not. Dairy....not anymore. I stick to clean foods. Fruits, veggies, lean proteins, healthy fats and complex carbs.

Supplements are essential in my world. Out of all the brands and company out there, Advocare is the only one I've come across in which I absolutely trust that the product does what it says it does. I just know I can trust each and every single one of Advocare's products. Not to mention that I feel a noticeable difference when I take them as well as increased results when my clients do.

Here's what I had for dinner this evening which is pretty typical a few nights per week. I had a burger with avocado on top, portabella mushrooms, kale, onions, squash and cabbage. This meal took me about 30 minutes to make start to finish.

~ Coach Robyn

Coach Kim's 90 Day Challenge - Days 2 - 4

2011-10-06T17:31:00.007-05:00

Check out my friend Donna! She is my inspiration during this 90 days. Her results all started with Advocare & exercise!!

It has been a good week so far! Here is a quick recap of days 2-4.

Day 2
Tuesday didn't go quite as planned as my brain was totally occupied with my shoulder "issue". For peace of mind, I got it looked at and received good news! It's nothing serious! :) Just need lots of ice and rest. Teaching boot camp with only one arm is a bit weird but at the same time very funny! Long story short - this ended up being a REST day instead of the scheduled cardio day.

Day 3
Exercise Recap -
10 minute power walk before 9am bootcamp
15 minute cardio/strength workout consisting of: pop squats, squats jumps, jumping jacks, high knees, butt kicks, squats jacks & jump rope. Easy way to get that heart rate up & holy smokes feel a leg burn!
Lots of Pliet Squats at camp :)

Day 4
15 minute leg circuit - lunges, squats, squat jumps, skaters, split jumps (3, 5 minute rounds)
Still no arm work :(

I need to log some serious miles the rest of this week! At this point, the biggest nutrition challenge for me is definitely going to be getting in enough protein.

90 Day Challenge - Coach Robyn's Goals

2011-10-04T16:37:00.002-05:00

You know, I was thinking about this yesterday as I commenced my 90 day fitness and nutrition challenge. Most people go into the last 2-3 months of the year with the mindset of just "letting go" until January 1st. Most people do not have the mindset of creating new goals, staying on top of their workout routine (or maybe even increasing it), not falling into the trap of over indulging at holiday parties, etc as we get to the latter part of the year. Well, it really comes down to the fact that your body NEVER takes a holiday. It still requires the same love and attention (aka nutrition and exercise) that it did on January 1st, the same attention that it did when you decided you wanted to look good in a bikini for summer and the same attention it needs when you committed to being a healthy example for your kids or others around you. It dawned on me today how strange it may be to set out to achieve quite possibly the most lofty physical goals I have set out to achieve for myself since the days of being a college athlete. Which is funny because even then I didn't really create my own goals. I just worked hard at the goals set out for me by my coaches and training staff. So now I'm on my own to fend for myself. The owner of a fitness business who has admittedly not been on top of her workout routine (at least on regular basis) since starting Boot Camp U Austin. This may surprise you for many reasons but most people are surprised because of one main reason......I look no different today than I did two years ago. Well, the reason for this is that I have stayed on top of, and even improved on, my nutrition. I have continually cleaned up my diet over the past two years and in the past year's time, have added Advocare supplements to my nutrition routine.

Having said all this, I am still not satisfied. Not with the way I look but with the way my body functions. I have nagging knee issues that, I believe, are a direct results of my lack of regular strength training in the past 2 years. I just don't feel functionally strong for what I do and for what I know my body is capable of. It's time to change.

This is one of the reasons that Coach Kim Kravanya and I have decided to take on this challenge. We decided that we need to stop SAYING and TALKING about the things we want to achieve (how many of you out there find yourself saying "I should do this" or "I should do that..." over and over) and just do it! We are putting ourselves out there to you guys in order to hold ourselves accountable, to show you that we, too, are human and to also teach you that in order to obtain your goals, you need to write them down. And don't forget to tell others. Write down WHY you are doing it (because if your WHY is strong enough, you will do whatever it takes) and what you will do to get there (your plan of action).

Ok, so here are my 90 day goals:
- Increase my lean muscle mass by 5-7lbs
- Decrease body fat % by 2%
- Completely clear up digestive issues
- Decrease or completely eliminate knee pain (I would like to run the Austin Half Marathon in Feb 2012)
- I will foam roam and stretch daily

How I plan to achieve this:

Exercise
-2-3 days a week of strength-training focused exercise (For me, this will mean a boot camp style workout. The same as you do, with increasing weight as time goes on. I will be doing the same exercises with 10, 15 and 20lb weights.)
- I will attend at least one crossfit class at (like the ones at Crossfit Texas) per week
- Run at least once per week
- I will also add some cross-training activities to my routine like Mountain biking, trail running, SUPing, kayaking, hiking and Yoga

Nutrition - Foods
- I will concentrate on a very protein-focused diet (getting at least 100 grams per day)
- Drink at least 100 oz of water daily
- Eat very clean diet that is focused on eating foods that are as close to their natural form as possible
- Reduce Dairy, Wheats, Soy, Refined Sugars (I eat very similar to Paleo)

Nutrition - Supplement Routine - using Advocare Nutrition Products
-Spark, Catalyst & Thermoplus every morning with my first MNS MAX 3 vitamin pack
- 15 minutes later a Meal Replacement Shake (24 grams of pre-digested protein and 24 grams of time-released carbs that don't spike your blood sugar)
- mid-morning snack (I shoot for about 15 grams of protein in this snack)
- Second packet of MNS MAX 3 vitamins before lunch, third and fourth packet after lunch (lunch I try to get 30-40 grams of protein)
- Another Spark and Catalyst mid-day (3:00ish)
- Muscle Gain Protein shake (25 grams protein per serving) before boot camp or PM training
- Protein focused dinner with limited carbs (mostly from veggies, shooting for 30-50 grams protein)
- After dinner, I take Omegaplex (omega 3s and 6s), Joint Promotion and Probiotic Restore
- Before bed, I take Night-time Recovery

Nutriton - Workout Supplement Routine - Using Advocare Nutrition Products
- Pre workout- Spark, Catalyst, O2 Gold and Rehydrate (I add Mass Impact if strength training, Arginine Extreme if it's a cardio workout)
- During workout - Rehydrate
- After workout - Post-Workout Recovery shake

I will also be going to see Dr. Dave Cohodes at Redline Sports Therapy so that he can make sure that my body is prepared for battle as well as recovering properly. I love going to him because he isn't focused on one body part solely. He works on my knees when needed, sometimes my shoulders, my IT band, my calves, etc. He treats my body as a WHOLE and since our body works synergistically, I believe that is the way it should be.

So anyway.....those are my goals and how I plan to achieve them. Feel free to follow my journey, encourage me and ask me questions along the way to keep me on track. YOU are the ones that inspire me to do this. I get to see how hard you guys work day in and day out. So thank you!

Day 1 :)

2011-10-03T20:51:00.004-05:00

Day 1 and we're off and running! I woke up at 5am and was totally excited to get this 90 Day Challenge started. I've always liked a good challenge, and it doesn't get much better than challenging yourself to take it to the next level in w/e it may be. This challenge happens to be mostly a physical challenge, but it will definitely be a mental challenge as well. The great news is I'll have a lot of people out there helping to keep me honest, and provide motivation/encouragement.

So what exactly do I want to get out of this challenge?? My goals are:
-To tone up - especially arms and tummy
-Lose 2% Body Fat to bring my number under 20% (starting # is 21.5%)
-Perform cardio work 4 times/week
-Light strength/cross training 3 times/week
-Kick butt in the San Antonio Half-Marathon on 11/13

My supplement routine will consist of:
Spark - for mental clarity & focus
Catalyst - aid in toning while preserving lean muscle mas (very important)!!!
Thermoplus - help boost that metabolism
Meal Replacement Shakes (MRS)- breakfast, quick/easy way to get morning protein & DELICIOUS
MNS Max 3 - enhance my eating program & help fill in any nutritional gaPS
O2 Gold - enhance oxygen delivery throughout the body. Always a good thing!
Post Workout Recovery shake - post workout goodness to help with repair & recovery of the muscles
Rehydrate - proper hydration & electrolyte balance

Today was a light strength workout day, so I did one of my new favorite workouts. 100 reps of each of the following: Push Ups, Squats, Crunches, Dips, Bicep Curls. Got the heart rate up & definitely felt a good muscle burn!! Tomorrow will be a big cardio day!

I am ready to kick some booty! :)

Coach Robyn and Kim's 90-Day Challenge

2011-10-02T11:36:00.002-05:00

Hey Guys! Coach Robyn and I are pumped to start a 90-Day Challenge to help us reach our own personal health/fitness goals. While we may have different goals (coming soon!), we will both be using the same format to help us reach those goals. Format = protein focused diet, exercise and Advocare nutrition supplements! We will be updating the blog regularly to document this journey and help us stay on track.

Follow us for the next 90 days for updates on what we are eating, the supplements we are taking, our exercise routine, plus much more!

Measurements (9/30/11)	Robyn	Kim
Chest	34.75	32
Bust (on / below)	32.5 / 28.5	33.5 / 28.5
Waist & Indent	32 (1 “ below Belly Button)	32.25 & 26 7/8
Hips	38.5	37 7/8
Thigh (upper & mid)	20.75 (mid)	21.5 / 20
Calf	14	13 7/8
Arm (right, left)	10 / 9.75	10 5/8 & 10.5
Weight / BF %	141.8 / 18.8	140. 4 / (coming soon)

If you would like to take a 90-Day Challenge of your own, just let us know! Let’s finish 2011 and head into 2012 looking & feeling better than ever!

~Coach Kim K

DELICIOUS SPARK PIE!

2011-09-15T17:38:00.000-05:00

You work hard at boot camp. You deserve a treat some times. Try Spark Pie!

Muscle Gain/Spark Pie Ingredients

Muscle Gain SPARK Pie Recipe

2 Pkgs. or 2 scoops Advocare Mango-Strawberry Spark

1/4 C Water OR any fruit juice

1 Sm Pkg. Strawberry Jello (or Jello of Choice)

2 1/4 C Vanilla Greek Yogurt (0% Fat) (make sure it's the kind with 20+ grams of protein per serving)

1 ~ 8oz Cool Whip

2 Scoops of Advocare Vanilla Muscle Gain

1 Low-Fat Graham Cracker Crust or the Mini/Individual Graham crust are great!

Directions:

Microwave 1/4 water or juice to a boil. Stir in Jello, and SPARK until dissolved. Add and stir in Greek Yogurt and Muscle Gain. Fold in Cool Whip then pour into Graham Cracker Crust. Refrigerate 4 hours or you may freeze....Taste Amazing and Kids love it too!

We added some fruit on top to make it pretty and add great flavor! We also made another version with a chocolate crust. Used Cherry Spark with Cherry Jello, Chocolate muscle gain and chocolate cool whip. Then sprinkled crushed dark chocolate pieces over it Also very delish!

This is a great substitute for a traditional dessert.....especially when you're on the 24-Day Challenge! Nutrition can be fun!

POWER PANCAKES! A GREAT START TO THE DAY...

2011-08-09T20:21:00.000-05:00

POWER PANCAKES

~1 cup oats (non-instant)

~1 cup egg whites or 3 eggs

~1 Vanilla Meal Replacement Shake (Chocolate is good too!)

~ 1/8-1/4 cup vanilla unsweetened almond milk

~ a little vanilla extract for more flavor

yields - 2 big pancakes, approx 20-25 grams of protein per pancake

Poured about half into skillet and sprinkled some cinnamon on top. Then when I ate it, I put peanut butter on top (almond butter would be fabulous as well). When you aren't on the cleanse, drizzle a little honey or agave nectar on top!

Hydration Tips

2011-07-01T13:51:00.003-05:00

WATER

You already know that water is essential to your health, and you probably drink your eight glasses a day faithfully. If you are exercising, however, you need to increase your water intake. It is important to drink water in regular intervals before, during and after your exercise session.

Importance of Water
More than half of your body weight is comprised of water, and you need water to maintain proper functioning of every organ and cell in your body. Water is necessary for bodily functions such as waste removal and joint lubrication. When you are exercising, water also helps to regulate your body temperature. If you do not drink enough water during your exercise session, you are putting yourself at greater risk for dehydration and further complications.

How Much Water
The American Council on Exercise recommends drinking 17 to 20 oz. of water two to three hours before beginning your workout. About 20 to 30 minutes before your workout, drink another 8 oz. While you are exercising, drink 7 to 10 oz. every 10 to 20 minutes. Within 30 minutes of completing your workout, drink an additional 8 oz.. It is also recommended to drink 16-24 oz of water per pound of body weight lost during the workout. For example, a two pound weight loss would require ~32-48 ounces of water for rehydration.

Tips
For convenience, carry a water bottle with you throughout the day. Refillable bottles with ounce markings make it easy to keep track of your water intake. For a splash of flavor, try squeezing some lemon or lime juice into your water bottle. Finally, be sure to drink before you feel thirsty. Once you experience thirst, you are already dehydrated.

Source - www.livestrong.com

Quick 15 minute Workout

2011-06-20T14:37:00.009-05:00

Low on time? Can't make it to Boot Camp? Want to try something different?

Here is a quick 15 minute workout utilizing 3 full body moves. The workout will be quick yet effective.

First, we need to warm up with 5 minutes of dynamic movement.
30 Seconds of Each:
- Jog (in place or back and forth)
- Jumping Jacks
-High Knees
- Squats
-Butt Kicks
- Arm circles (full range of motion forward & backward)
-Jumping Jacks
-Push Ups
-High Knees
-Jog (in place or back and forth)

The Workout

1 minute on each move. Completion of all 3 exercises = 1 set. Goal is to complete 3 sets.

1. Sumo Squat with Lateral Raise

2. Cobra Plank

3. Burpee to Shoulder Press

Ranges of Difficulty
Easy- No weights, > 1 minute of rest in between sets
Moderate- 5-8 lb weights, 1 minute of rest in between sets
Challenging- 10 lb weights, < 1 minute of rest in between sets

Finish with a cooldown consisting of some static stretches for the entire body. Sample cooldown

Look for more fun facts and workouts to come from Boot Camp U! :)

~Coach Kim

"An 'Easter workout'? Does that mean you're going to torture us to death?"

2011-04-23T10:55:00.000-05:00

That was a quote from one of the 6am campers in the Arboretum class ;-) Haha...love it! Try this workout at home, grab a family member and HAVE FUN with it!

E - Eleven Slow Push-ups (any kind you want...narrow, wide, side-to-side, decline, etc)
A - A hundred bicycles
S - Sixty Mountain Climbers
T - Ten Burpees with a push-up
E - Eleven Pull-ups (if you have no where to do pull-ups then do bent-over rows with dumb bells)
R - Ridiculous Amounts of Core focused exercises

BONUS: To make this workout more fun, grab a die (dice? ....I don't know my dice grammar, haha). But you know...the thing with 6 sides and up to 6 dots on a side...that thing. Usually white. After you do the initial amount of your exercises, go ahead and roll the die up to 5 more times to see how many MORE you need to do. What you can also do to break it up is do all the exercises with the set amount and then go BACK THROUGH a few more times while rolling for each exercise to see how many to do.

Core Exercises to do:
Russian Twists
Supermans
Scissors
V-ups
Ankle Grabbers
Core Planks

-Do a total of 500 reps of any of these and then top it off with a few minutes of core planks (rest as needed but hold them for as long as you can each time until you reach 3:00 or higher)

As always, if you don't know an exercise or you need to vary it up.....it's ok to choose your own exercises. (You can check out our YouTube video for some more) Make it what you want. Have fun!

-Coach Robyn

Workout - BBBW (Beautiful by Body Weight)

2011-02-21T09:42:00.000-06:00

You probably all know by now that I love body weight exercises. I love play with fun stuff like kettle bells, Dynamax Balls, Bands and other torture devices but my favorite exercises are the ones where you use nothing but your body weight. "Your body is your business and you only have an inventory of one" is a quote I just read in the book, Rhinoceros Success by Scott Alexander (great read by the way!). This body is an amazing thing. Treat it right and it will do just about anything you ask it to do. But it starts by being able to move just it and nothing else. If you are not strong enough to move your body around efficiently, then there's no use in adding a ton of weight. Get your form and technique down first before you jump in. Start with the basics, have fun with it and make it a game if you'd like!

Grad a 6-sided die and think of 6 different exercises. Assign a number to each exercise. Roll the die and then do the exercise along with THAT numbers of reps. If you assign push-up to the #1, then do one push-up! But then roll again and move right along to the next exercise. Do it for time periods of 3-5 minutes and shoot for 8-10 rounds with 1:00 rest in between.

Example:
1- Push-up
2 - Squat jump
3 - Burpee with push-up
4 - Jumping Jacks
5 - Side Planks (on hands)
6 - Up-Downs

Have Fun!

Check out Deals for Equality!

2011-02-20T11:03:00.000-06:00

Deals for Equality offers a unique opportunity for an entire community to make a statement through spending and patronage. We bring you exclusive offers and invite you to demonstrate that you believe in fair treatment for all by supporting companies and organizations that do the same. You can get exclusive deals, discounts and freebies from Austin's LGBT-friendly businesses. Supporting the businesses that support the LGBT community. Through their offering of exclusive deals and discounts they help your money find its voice by highlighting those businesses that are actively demonstrating their commitment to social justice and equality.

Look to their online directory when in search of a medical professional, a great restaurant, office support, or a night out on the town. And also, check out the deal Boot Camp is giving!

Get in Shape with Boot Camp U

Workout - Grab a heavy object...

2011-02-04T20:45:00.000-06:00

Grab your dumb bells, a gallon of water, a 10 pound baby, a cat, whatever you have around the house that weighs enough to make these exercises challenging (8-15lbs).

Make sure you warm up as usual, spend 5 minutes doing dynamics warm-ups exercises (mountain climbers, lunges, running in place, frankensteins, quad stretch, etc)

10 - Squat and press (self explanatory?)
10 - Dumb bell Jumping Jacks (jump feet out, press weight straight up)

repeat

10 - Lunge and Twist (with your weight(s) - twist across the forward leg)
10 - Split Squat Jumps (each leg holding weight)

repeat

10 - Squat Jumps (holding weight at chest)
10 - Burpees with weight. (place weight on the ground, jump feet out then back in, grab weight and jump with it

repeat

ABS
20 - Single Leg V-ups, alternate legs (each leg)
50 - Russian Twists
100 - Ankle Grabbers
50 - Bicycles
50 - Scissors
1:00 Core Plank

REPEAT!

Workout - Crazy 4's

2011-02-02T15:40:00.001-06:00

Crazy 4’s -

BRRRRRRR! Due to the cold weather and boot camps being cancelled for the week, here is a workout you can do on your own at home or in a gym.

Pick any four exercises (with equipment or without) and you are going to run through each exercise doing ONE rep at a time. It may seem a little silly but what this does is create a little more of a cardio workout because you are constantly moving and confusing your body (there might also be a little mind confusion going on as well :-) ).

This workout is very adjustable so if you would like to focus a little more on strength, then do anywhere from 4-10 reps of each exercise before moving to the next. I personally think that the lower the number, the more fun and “crazy” it is.

Also, try to pick exercises that use the full body and then try to put the exercises in order so that you have to do the most amount of moving. For example, do an upper body exercise that you do in core plank position followed by a leg exercise you perform while standing. Going from core plank position up to a standing position adds some extra calorie burn!

Here’s an example of the workout:

Exercise 1 – Split Squat Jumps (do 1 each leg)

Exercise 2 – Push-up (make it fun and do a power push-up where you lift both hands off the ground)

Exercise 3 – Squat Jumps (start in squat position, jump up as high as you can and land back in squat position – to make it more difficult, after you complete your push-up, come up to squat position by doing a pop-up. A pop-up is where you start in core plank position on your hands and you jump your feet up to where your hands were. Of course, this means you have to lift your hands. You should end in a squat position).

Exercise 4 – Up-Down (from the Squat Jump, put your hand down and jump your feet out to core plank position. Then go down onto your elbows and back up to your hands

After Ex 4, go right back into Ex 1 which is split squat jumps…..

Try to do 10 rounds without stopping! Then repeat anywhere from 3-5 times. Now, I am going to test you to see whether you guys did your homework. I want you to email me at robyn@bootcampUaustin.com and tell me which 4 exercises you picked and how the workout went.

Workout: 12 Days of Christmas

2010-12-29T11:59:00.000-06:00

Hey All!

I hope your holidays have been FABULOUS! Since we are off this week from boot camp, I wanted to make sure to post a workout. We did this one last week called the 12 days of Christmas. The best thing about this workout (and most of the ones I post) is that you can pick whatever exercise YOU want to do in the format given. With this one, for example, you can choose any 12 exercises you want. I would always recommend as many full body exercises you can as well as alternating lower body, upper body and core focused exercises. So try not to do push-ups, presses and up-downs all in a row. You will be more efficient if you let a muscle group "rest" while you work another muscle group.

Here the format (with exercises I have chosen) and if you know the song "12 days of Christmas," it is done just the same:

1 - inchworm w/ push-up
2 - squat and press
3 - side planks
4 - pop-ups (start in plank position and "pop up" to a squat
5 - run up and down your stairs at home (or pick some other form of cardio that works at your home or park or wherever you are doing the workout)
6 - pull-ups (or another type of "pull" exercise like rows)
7 - wall sit and press
8 - skydivers
9 - split squat jumps (each leg)
10 - bent -over tricep extensions
11 - squat jump with dumb bells
12 - Burpees!

So this is the format. Do the first round (one inchworm). Then do the first and second round (one inchworms and TWO squat and presses). The next round, add THREE side planks on each arm (add dumb bell for difficulty):

1
12
123
1234
12345
123456
1234567
12345678.....
all the way up through 12 rounds! (you can choose to go "backwards' thorough this if you want as well)

TIME YOURSELF AND POST HOW LONG THIS TAKES YOU! I am curious since we didn't quite get through it all in the 40 minutes we had at camp.... Just make sure you WARM UP and STRETCH afterwards....

See you ALL JANUARY 3rd at a location near you!

Resolutions

2010-12-13T23:00:00.003-06:00

–noun

a formal expression of opinion or intention made, usually after voting, by a formal organization, a legislature, a club,or other group.

a resolve or determination: to make a firm resolution to dosomething.

the act of resolving or determining upon an action or courseof action, method, procedure, etc.

the mental state or quality of being resolved or resolute;firmness of purpose.

the act or process of resolving or separating into constituentor elementary parts.

the resulting state.

Optics . the act, process, or capability of distinguishing between two separate but adjacent objects or sources oflight or between two nearly equal wavelengths. Compareresolving power.

a solution, accommodation, or settling of a problem,controversy, etc.

I am 29 years old and I can't say that I've ever made a New Year's resolution in my life. I guess I am different than most people (and no, this isn't the first time I have realized this) but I have never believed in saying things. I believe in doing things. Yes, words are very powerful when spoken, written, sung, etc but I am an action girl. Don't say you are going to do something, just complete the steps you need to in order to accomplish the goal you set out to do. Simple as that. Being in the profession that I am, I hate to see the NY resolutions of getting in "shape" and "losing weight" result in overpacked gyms in January and ghost towns in February. I commend these people for doing something because it's better than nothing but the major resolutions like losing weight, being healthy, getting out of debt, spending more time with family, TAKE TIME AND EFFORT! You have to work at them. They don't happen over night. They don't happen because you get lucky.....they happen because you set out goals for yourself, stick with them through hard times, and continuously strived to better yourself and do what it takes within your means to do what you say you are going to do. Don't just let life happen to you....create your own life.

Well, I rambled there and got "off the beaten" path but basically my point is this year, instead of making resolutions......get out a pen a paper, set realistic goals in different areas of your life (career, finances, personal, etc) and then determine what steps you are going to take to achieve them. It wouldn't hurt to tell everyone you know what your goals are or to create a "team" of experts, friends, family, whoever to help hold you accountable.

If you know that every year you buy a years membership to the gym only to use it 20 times all year, then SAVE YOUR MONEY! Try a boot camp, yoga class, running group instead. And don't go with the cheapest service.......go with the one your are most likely to stick with. I can't think of anything more important to invest in than your health. If you want personal training, boot camp or nutrition advice, let me know. Email robyn@bootcampuaustin.com. I can help you or I can refer you.

So what steps are you going to take to accomplish your goals next year???

Boot Camp Workout of the Day - Climb the Ladder!

2010-11-30T12:46:00.000-06:00

Here's what we did at the North Austin/Arboretum boot camp yesterday. This is a great workout to do on your own (and even in the comfort of your own home). It involves 4 exercises and you start with 1 rep of each. The next round you do 2 reps of each. And so on until you hit 10.

The 4 exercises we picked happened to be push-ups, modified pull-ups, core planks (1 rep - 10 seconds), and burpees. You can, however, choose any 4 exercises you want! Obviously pull-ups might be hard to do in your own home but just substitute with another body weight exercise like lunges (walking lunges or lunges in place), mountain climbers or spider crawls. You can also watch our boot camp video for more exercise ideas.

Climb the Ladder:

1 - push-ups, pull-ups, core plank (10 seconds), burpees

2 - push-ups, pull-ups, core plank (20 seconds), burpees

3 - push-ups, pull-ups, core plank (30 seconds), burpees

4 - push-ups, pull-ups, core plank (40 seconds), burpees

5 - push-ups, pull-ups, core plank (50 seconds), burpees

6 - push-ups, pull-ups, core plank (60 seconds), burpees

7 - push-ups, pull-ups, core plank (70 seconds), burpees

8 - push-ups, pull-ups, core plank (80 seconds), burpees

9 - push-ups, pull-ups, core plank (90 seconds), burpees

10 - push-ups, pull-ups, core plank (100 seconds), burpees

If that's not enough, then work you way back down too! Then you get to call it a pyramid :-) Have fun!

BCU Recycles.....Do U?

2010-11-24T14:30:00.001-06:00

While we are working towards keeping ourselves healthy and strong, let's do the same for our Mother Earth. Instead of bottled water, ask Robyn for a Boot Camp U re-usable water bottle!

“I Recycle” is the theme of Keep America Beautiful’s 2010 America Recycles Day (ARD), which takes place on November 15.

Millions of Americans have pledged to increase their recycling habits at home and at work over the 13-year history of ARD, a nationally-recognized initiative dedicated to encouraging people to recycle more at home, at work, and on the go. More than a celebration, America Recycles Day is the only nationally recognized day dedicated to the promotion of recycling in the United States. It’s one day to inform and educate, one day to get our neighbors, friends and community leaders excited about what can be accomplished when we all work together, one day to make recycling bigger and better 365 days a year.

Here are 10 ways you can take action this year:

Know your local recycling system. Different communities have different standards for what can be recycled and how to do it. Visit Earth911.com and enter your zip code for your local information and resources.
Plastic recycling: it’s all in the numbers. Look for the recycling symbol on plastic packaging or containers. #1 and #2 plastics should be accepted by almost every recycler. Some communities require that your plastic bottles have a “neck,” so know your local rules (see #1).
Can it! Metals are among the most valuable materials in the waste stream. Aluminum and steel cans are always welcomed by recyclers, and most metals can be recycled infinitely with no loss of quality.
Make recycling easy on the road. Keep two bags in your car or truck to contain your trash – one bag for garbage, and one for recyclables. Pre-sorting makes it easier to transfer your recyclables to the proper container once you’ve reached your destination.
Answer the call to recycle your wireless phone! Hundreds of millions of out-of-service phones are waiting to be reused or recycled. Do you have one or more in your home? Find a local charity with a phone recycling program, or visit Earth911.com to find recyclers near you.
Look beyond the daily paper. According to the U.S. Environmental Protection Agency, paper and cardboard are America’s most-recycled materials by weight. In addition to newspaper recycling, most communities will accept corrugated cardboard, and some will even accept junk mail, catalogues and phone books.
Plug in to E-cycling. We live in an electronic age and that’s creating a lot of electronic waste. Never throw old computers, monitors, TVs, printers, or other electronics in the landfill. Instead, donate them to a local charity for reuse, or find out about your local e-cycling programs.
Improve your community with a cleanup event. Clean communities are better places for everyone to live, work, shop and play. Join or organize a local cleanup event, and be sure to sort the recyclables you pick up. You’ll be amazed at what a difference a little effort can make.
Teach your children well. Do your part to help create the next generation of environmental stewards. Involve your kids in recycling and make it fun. Even preschoolers can help with sorting recyclables, and they’ll learn a lot about the world around them. Someday, they may even help with taking out the trash!
Don’t forget about “Reduce” and “Reuse.” Reducing the amount of trash we throw away, and reusing products BEFORE you throw them out or recycle them, creates the least impact on the planet and our resources. Consider how you can add “reuse” to products before they re-enter the waste stream.

How can you get involved in America Recycles Day? Visit americarecyclesday.org to find an event near you.

America Recycles Day – http://www.kab.org/site/PageServer?pagename=ARD_Links_and_Resources

Are you creating your own life?

2010-11-22T22:20:00.001-06:00

Take a moment to look at the circumstances of your world. Is it what you want to see? What could you do differently to take one step closer to your ideal vision? We're all dealt different hands in life. That's how things are. To change things, you have to first accept that fact, then figure out where to go from here. We should all be able to count on each other for help, but in the end, we can't expect anyone to change our lives except ourselves. Nor should we want it that way. It's natural to feel powerless and give up in the face of hardships, but complaining and blaming do nothing except prevent action. Without positive action, you're giving up your power and asking for more of the same--a world you did not create. Where you start may not be your fault, but the course you run is still your choosing. -From Sparkpeople.com

I really love this little blurb....especially that last line. When applying this to health and fitness, it reminds of the the fact that your weight is something like 40% genetics. Yes, that's a big chunk right there but it is still less than half and you still have the choice to participate in a healthy lifestyle (of fitness and nutrition) despite the circumstances you were born with. Yes, some of us are genetically disadvantaged and vice versa but that doesn't mean we're destined to look or feel like our parents!

Chew on that one for a while!

Robyn's Supplement Story

2010-11-16T21:38:00.013-06:00

Ok, so if any of you know me or follow some of my posts on Facebook, you know I am EXTREMELY skeptical about what I put into my body. This includes foods as well as supplements. From the second I learned from my exercise physiology professor in grad school, Dr. Brown, that the FDA doesn't regulate the supplements industry and supplement companies can put anything on their labels and make any claim they want to about their products (even un-true), I was completely against them! The exact thought that crossed my mind is "I am never taking supplements" and "why on earth would someone take them knowing this?" The word "supplement" to this day, makes me cringe just because of the history behind it. I had the belief that you can get all your nutrients and everything you need from food (I still believe this but more on that later), so why do we need supplements?

So as you would imagine, the first person that came up to me to talk about supplements asking my thoughts on them, didn't get a very good response. This person was a nutrition supplement distributor that, knowing I was in the fitness industry, did his best to convince me that I should sell their product. No dice. I didn't even want to hear about it.

I did, however, catch one piece of information from our chat that sparked an interest. Those were the words "scientific & medical advisory board." I didn't really know what this meant but I took his materials and went home. It was probably even a few days before I looked into it. But more on this later...

That talk was 2 years ago. Today, I still believe that you can get all the nutrition you need from foods. However, it is my firm belief that doing so is almost as hard as being a professional athlete. Our foods just aren't as nutritious as they used to be. Over farming, mass-production of foods, meat factories, and other discouraging facts about our foods today have led me to believe it is almost IMPOSSIBLE to get all your nutrition from foods anymore. And you cannot believe or trust the claims that even food companies make. Food companies are regulated by the USDA, FDA, etc and believe me, our health is not one of their main concern. If it was, we wouldn't be the fattest country in the world. So sure, you can be "healthy" and "skinny" without supplementation, but are you filling in all of your nutritional gaps left by the foods we've eaten (or haven't eaten)?

So fast forward to today. I now believe in supplements. Am I still as skeptical as I was before, though? ABSOLUTELY. But I am happy to say that, as a fitness professional with her name and career on the line, have found a company in Advocare that I trust and back 100%. I will put my name behind Advocare any day. There are 5 reasons for this...

Here are my reasons:

1) Scientific & Medical Advisory Board - Yes, it did turn out to be a deciding factor for me. The board is made up of the top doctors, nutritionists, medical researchers and scientists in their field. Most of them are associated with a major university (Yale, for example) and their reputation is far too important to be associated with unhealthy, unsafe products that make false claims.
2) Informed-Choice - Advocare can proudly claim that their products are all "informed-choice." This means that there are NO banned substances in their products. High school, college, and professional athletes can take Advocare products with confidence knowing that they will pass all drug tests.
3) Their Product Line - The variety and amount of products offered is amazing. It covers all the major health areas. There are products associated with immunity, digestion, weight loss, products for active individuals, sports performance, overall wellness and more. I love this for myself as well as the fact that there are a wide variety of products that I can recommend to my clients.
4) The Support - I have support from one of the most knowledgeable guys in the nutrition industry with the biggest heart out there. Joel Holcomb, has an extensive background in Sports Nutrition and was the former head athletic trainer of Georgetown High School where he was in charge of 1,800 athletes. After a scare with his athletes taking products from GNC, he researched products that were safe and exclusively recommended Advocare to his athletes from then on.
5) The TRUST FACTOR - I love love love that I can recommend products to my campers and be confident that they are safe. I constantly preach how important nutrition is in addition to exercise and now I have a Nutrition Company that I can trust with the health of my clients. My reputation as a fitness professional and owner of Boot Camp U, is far to important to me to be recommending un-safe products that make false claims.

Tell me, what are YOUR thoughts on supplements? Do you have any stories to share about your experiences with them? Good or bad. Please share.

For more information on Advocare, click HERE!

Boot Camp U - Austin Fitness Camp Testimonial 2

2010-11-11T22:29:00.000-06:00

Shirley has attended boot camp for about a year. She could barely use her left leg when she started because it was so week for a hip replacement and years of pain. Now, through lots of hard work strengthening her legs(among many other body parts), she can do everything that is asked of her and the hip doesn't hold her back at all! We are proud of you, Shirldog!

Check out more testimonials on our website! Also, read reviews on Yelp!

Saving the Breasticles

2010-11-07T19:54:00.000-06:00

As a fitness community, Boot Camp U participated in the Komen Race for the Cure today. I personally love events like 5K's and the atmosphere surrounding them but the Race for the Cure seems just a little more special. To see survivors of breast cancer out walking and celebrating their victories is inspiring.

We had a good group participate today of runners and walkers. We were all wearing BCU shirts that said "Can U?" on the front and "Save the Breasticles" on the back. We seemed to have gotten lots of comments on them. I even think that Bobby Bones from 96.7 said "Can U?" as we walked past the start line.

It was awesome to get together as a group outside of camp and do something fun and healthy together....especially for a good cause.

Check out the photos of our event on Facebook!

Globo Gym Rules :-)

2010-11-04T09:19:00.001-05:00

1. First, never have a goal or a conscious strategy regarding what you are trying to accomplish- just go in and basically do what everyone else does.

2. Never seek professional assistance, even if you've never been in a gym before...just watch others and copy what they do.

3. Whenever possible, perform your arm curls in a power rack. If the gym has bumper plates, use them for the curls instead of regular metal plates.

4. Always drink Gatorade before, during and after your "workout." After all, if you let your glycogen stores become depleted, your body might actually have to start accessing fat stores for fuel.

5. A walkman or iPod with headphones is mandatory- without this important device, you might have to actually become conscious of what you are doing.

6. Avoid the "Evil 5:" Squats, dead lifts, dips, chins, and Olympic lifts. Of special importance: even though many gyms feature a stylized pictogram of the snatch lift as part of their logo, NEVER perform a snatch in a gym. NEVER.

7. Instead, concentrate on the "Golden 5:" Bench presses, arm curls, behind the neck presses, lat pull downs behind the neck, and dumbbell side bends.

8. Always leave your weights on the apparatus you just used- you may risk burning an additional 6 calories if you replace them.

9. To impress others with your dedication and expertise, always bring in a copy of Men's Fitness, and emulate the latest midsection workout by leaving the magazine open on the bench next to you, and carefully study the photos between sets to make sure you're doing it right.

10. Lastly make ample use of wrist wraps, belts, knee wraps, elbow wraps, you name it- really go for that "mummy" look that's so in vogue these days.

"10 to 100" Workout

2010-10-27T10:21:00.000-05:00

We did a workout in class this week at the Arboretum and North Austin Locations called "10 to 100." Sounds awesome, right? Well, it is.

Here's the deal (and OF COURSE you can "steal" these workouts and do them at home on your own)..... pick 10 exercises of your choice. Write them down on pieces of paper or notecards (split them in half to save paper!). Take the cards, shuffles them and pick the cards one by one. The first exercise you pick you will do 10 reps, the second card you picks means you will do 20 reps of that exercise, the third card 30 and so on..... alllllllll the way up to 100. Yes, 100. You may or may not regret picking burpees as one of your exercises but then again, I doubt any of you actually CHOOSE to do burpees unless forced to somehow. As far as your exercises, I suggest mixing it up......legs, arms, cardio, core, etc

Need a few ideas? Watch our the video on the homepage!

Questions?

boot camp hike push ups.AVI

2010-10-25T12:32:00.000-05:00

About once per month, we host a group hike at one of the local Austin trails. It's fun to get out, meet people from other camps and enjoy nature. You can bring your dogs (and friends but they can be unleashed). As a rule, everyone on the hike has to shout out "BOOT CAMP!" At that time, there person who stopped the group gets to pick an exercise for everyone to do. Here is a video of some push ups we did along the way. Good times! Join us on our next hike!

Follow Boot Camp U on Facebook and Twitter (BootCampUAustin) to get the updates on when the next hikes will be!

90-Day "Commit to Fit" Transformation Challenge!

2010-05-08T22:23:00.003-05:00

WHAT: 90-Day "COMMIT TO FIT" Transformation Challenge!!!

WHO: Anyone looking for the ultimate health transformation program. This is not a quick fix weight loss plan. You will have to put in the work, attend boot camp regularly, participate in the nutrition and fitness challenges and be open and ready to Commit to your Fitness. If you want it, we will provide you with the tools to achieve it!

WHERE: Anywhere! You will only be able to attend boot camp if you are in Austin, but anyone can be a part of the Commit to Fit email lists. You will receive a customized health booklet, access to an educated trainer available to answer questions, give advice and tips as well as analyze your food log. WHEN: May 17th - August 21st

Camp Dates: 5/17-6/12, 6/21-7/17, 7/26-8/21

(MAY 16th from 3-6pm at Anderson High School is Assessment day. You MUST be there for pre-assessments to be considered for a prize - or make prior arrangements with Robyn)

WHY: Because every one has a goal they are looking to achieve. Whether it’s having more energy, getting stronger, getting off medications, obtaining an understanding of proper nutrition, losing weight and/or inches or just feeling better about yourself in general, the 90-Day Challenge is set out to accomplish any or all of these goals. This program provides members of the Boot Camp U Community (as well as potential members) a comprehensive program that supplies the knowledge and incentive to changes their lives/lifestyles by learning body awareness, gaining confidence as well as a better understanding of proper nutrition. After 90 days, the goal is have equipped you with the necessary tools to continue this lifestyle, changing your life as well as others around you. Spread the Health!

HOW: Get in on this chance to transform your life by going to the BOOT CAMP U WEBSITE. Pay attention for different pricing structures and email Robyn with any questions

BCU Camper of the Month: Teresa Becerra

2009-12-12T13:06:00.010-06:00

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!

2009-12-12T10:39:00.007-06:00

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!

2009-11-20T20:17:00.003-06:00

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...

2009-11-09T15:20:00.000-06:00

"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

2009-11-08T09:15:00.006-06:00

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

2009-11-08T08:58:00.000-06:00

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

2009-11-05T08:43:00.005-06:00

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....

2009-11-05T08:39:00.002-06:00

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?

2009-10-28T13:58:00.001-05:00

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

Product Highlight - Advocare Catalyst

2009-10-27T11:15:00.004-05:00

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

2009-10-25T08:56:00.002-05:00

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

2009-10-20T17:36:00.002-05:00

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.....

2009-10-07T21:24:00.005-05:00

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,

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

2009-10-07T11:53:00.003-05:00

“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

2009-10-04T15:55:00.003-05:00

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

2009-10-04T15:50:00.003-05:00

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"

2009-10-03T20:51:00.001-05:00

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.

awesome product

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

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......

2009-10-02T17:24:00.002-05:00

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

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

2009-09-29T20:07:00.002-05:00

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

2009-09-24T23:44:00.005-05:00

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

2009-09-23T20:57:00.004-05:00

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

2009-09-18T13:36:00.003-05:00

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?

2009-09-13T10:46:00.001-05:00

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!

2009-09-11T18:48:00.001-05:00

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!

Boot Camp U Austin

Dr. Todd Miller's Routine

Max Effort Assessment Workout - Can U improve U?

Coach Robyn's Thanksgiving Holiday

Post- Turkey Day Workout

PUMPKIN POWER PANCAKES!

FUEL UP Morning Exercisers!

90-Day Challenge Update - The Future is Still In Front of You...

Running is Not a Beginner's Exercise

Do diets "work??"

Coach Kim's Update - Consistency

Love Your Muscles...

Don't Forget to Dream a Little....

Coach Kim's 90 Day Challenge

What does a trainer eat? By Coach Robyn

Coach Kim's 90 Day Challenge - Days 2 - 4

90 Day Challenge - Coach Robyn's Goals

Day 1 :)

Coach Robyn and Kim's 90-Day Challenge

DELICIOUS SPARK PIE!

POWER PANCAKES! A GREAT START TO THE DAY...

Hydration Tips

Quick 15 minute Workout

"An 'Easter workout'? Does that mean you're going to torture us to death?"

Workout - BBBW (Beautiful by Body Weight)

Check out Deals for Equality!

Workout - Grab a heavy object...

Workout - Crazy 4's

Workout: 12 Days of Christmas

Resolutions

res·o·lu·tion

Boot Camp Workout of the Day - Climb the Ladder!

BCU Recycles.....Do U?

Are you creating your own life?

Robyn's Supplement Story

Boot Camp U - Austin Fitness Camp Testimonial 2

Saving the Breasticles

Globo Gym Rules :-)

"10 to 100" Workout

boot camp hike push ups.AVI

90-Day "Commit to Fit" Transformation Challenge!

BCU Camper of the Month: Teresa Becerra

Gotta love the fresh air!

Group Hike This Sunday!

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

Heart Rate Monitors and Exercise

5 of the Healthiest Foods

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

Keeping a food log....

Did you know?

Product Highlight - Advocare Catalyst

Ryan's 4 weeks stats

ADVOCARE

A song for Boot Camp U.....

Quote of the day

Cedar Park 5-Miler and 5k

***BOOT CAMP SPECIAL***

My Review of GoFit Foam Roll - 18"

Saying of the day......

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

Cedar Park 5-Miler and 5k

Good Time at Boot Camp

Boot Camp Testing

Are You Conserving TOO Much Energy?

Boot Camp U has arrived!

BOOT CAMP SPECIAL