Saving the Breasticles

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 :-)

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

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

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!

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

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

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

Teresa doing elevated core planks with her fellow campers

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

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

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

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

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

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

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

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


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

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

MEASUREMENTS:

Weight -

8/24/09 - 148.5

12/9/09 - 143

Lost: 5.5 lbs

Chest -

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

Waist -

8/24/09 - 36.25

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

Hip -

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

Thigh -

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

Calf -

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

Arm -

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

TOTAL = 7 inches!!!

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

Thanks Teresa for all your hard work and dedication!

Gotta love the fresh air!

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

Here are some pics