Thursday, June 30, 2011

Sports Nutrition - Protein Needs for Athletes

How much protein do athletes need for strength and endurance sports

Each category of food is important for health and we should all consume foods from each category. The ratios in which we need to consume these foods, however, is often the topic of a debate.
Sports Nutrition - Protein
Proteins are often called the building blocks of the body. Protein consists of combinations of structures called amino acids that combine in various ways to make muscles, bone, tendons, skin, hair, and other tissues. They serve other functions as well including nutrient transportation and enzyme production. In fact, over 10,000 different proteins are in the body.
Adequate, regular protein intake is essential because it isn’t easily stored by the body. Various foods supply protein in varying amounts with complete proteins (those containing 8 essential amino acids) coming mostly from animal products such as meat, fish, and eggs and incomplete protein (lacking one or more essential amino acid) coming from sources like vegetables, fruit and nuts. Vegetarian athletes may have trouble getting adequate protein if they aren’t aware of how to combine foods.

Protein Needs for Athletes
Athletes need protein primarily to repair and rebuild muscle that is broken down during exercise and to help optimizes carbohydrate storage in the form of glycogen. Protein isn’t an ideal source of fuel for exercise, but can be used when the diet lacks adequate carbohydrate. This is detrimental, though, because if used for fuel, there isn’t enough available to repair and rebuild body tissues, including muscle. 

Recommended Daly Protein Intake
  • The average adult needs 0.8 grams per kilogram (2.2lbs) of body weight per day.
  • Strength training athletes need about 1.4 to 1.8 grams per kilogram (2.2lbs) of body weight per day
  • Endurance athletes need about 1.2 to 1.4 grams per kilogram (2.2lbs) of body weight per day
How Much Protein is That?
Not much, as it turns out. Here is a list of some high protein foods.
 
Food, Amount, Protein
Fish, 3 oz, 21 grams
Chicken, 3 oz, 21 grams
Turkey, 3 oz, 21 grams
Beef, 3 oz, 21 grams
Milk, 8 oz, 8 grams
Tofu, 3 oz, 15 grams
Yogurt, 8 oz, 8 grams
Cheese, 3 oz, 21 grams
Peanut butter, 2 tbsp, 8 grams
Eggs, 2 large, 13 grams
Strength athletes believe more protein is important to build muscle. It turns out that strength athletes actually require high carbohydrate intake and adequate glycogen stores to fuel their workouts. It is the strength training workout that leads to increased muscle mass and strength. This is because all high intensity, powerful muscle contractions (such as weight lifting) are fueled with carbohydrate. Neither fat nor protein can be oxidized rapidly enough to meet the demands of high-intensity exercise. Adequate dietary carbohydrate must be consumed daily to restore glycogen levels. 

By , About.com Guide

Source:
The Position Statement from the Dietitians of Canada, the American Dietetic Association, and the American College of Sports Medicine, Canadian Journal of Dietetic Practice and Research in the Winter of 2000, 61(4):176-192.

High Protein Foods!

An ounce of meat or fish has approximately 7 grams of protein.

Beef

  • Hamburger patty, 4 oz – 28 grams protein
  • Steak, 6 oz – 42 grams
  • Most cuts of beef – 7 grams of protein per ounce

Chicken

  • Chicken breast, 3.5 oz - 30 grams protein
  • Chicken thigh – 10 grams (for average size)
  • Drumstick – 11 grams
  • Wing – 6 grams
  • Chicken meat, cooked, 4 oz – 35 grams

Fish

  • Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
  • Tuna, 6 oz can - 40 grams of protein

Pork

  • Pork chop, average - 22 grams protein
  • Pork loin or tenderloin, 4 oz – 29 grams
  • Ham, 3 oz serving – 19 grams
  • Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
  • Bacon, 1 slice – 3 grams
  • Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

  • Egg, large - 6 grams protein
  • Milk, 1 cup - 8 grams
  • Cottage cheese, ½ cup - 15 grams
  • Yogurt, 1 cup – usually 8-12 grams, check label
  • Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
  • Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
  • Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

  • Tofu, ½ cup 20 grams protein
  • Tofu, 1 oz, 2.3 grams
  • Soy milk, 1 cup - 6 -10 grams
  • Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
  • Soy beans, ½ cup cooked – 14 grams protein
  • Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

  • Peanut butter, 2 Tablespoons - 8 grams protein
  • Almonds, ¼ cup – 8 grams
  • Peanuts, ¼ cup – 9 grams
  • Cashews, ¼ cup – 5 grams
  • Pecans, ¼ cup – 2.5 grams
  • Sunflower seeds, ¼ cup – 6 grams
  • Pumpkin seeds, ¼ cup – 8 grams
  • Flax seeds – ¼ cup – 8 grams

Wednesday, June 29, 2011

Burning Fat!

A popular myth is that there is a specific range of heart rates in which you must exercise to burn fat. Even many cardio machines display a “fat-burning zone” on their panels, encouraging people to exercise in a specific heart rate range. Have you ever wondered if you really have to exercise in a specific heart rate zone to lose fat? And what happens if you venture out of that zone? Jason R. Karp, PhD, a nationally recognized speaker, writer and exercise physiologist who coaches recreational runners to Olympic hopefuls through his company, RunCoachJason.com, sheds light on this issue.
Fuel Use During Exercise
You use both fat and carbohydrates for energy during exercise, with these two fuels providing that energy on a sliding scale. During exercise at a very low intensity (e.g., walking), fat accounts for most of the energy expenditure. As exercise intensity increases up to the lactate threshold (the exercise intensity that marks the transition between exercise that is almost purely aerobic and exercise that includes a significant anaerobic contribution; also considered the highest sustainable aerobic intensity), the contribution from fat decreases while the contribution from carbohydrates increases. When exercising just below the lactate threshold, you are using mostly carbohydrates. Once the intensity of exercise has risen above the lactate threshold, carbohydrates become the only fuel source.
If you exercise long enough (1.5–2 hours), your muscle carbohydrate (glycogen) content and blood glucose concentration become low. This metabolic state presents a threat to the muscles’ survival, since carbohydrates are muscles’ preferred fuel. When carbohydrates are not available, the muscles are forced to rely on fat as fuel.
Since more fat is used at low exercise intensities, people often assume that low-intensity exercise is best for burning fat, an idea that has given birth to the “fat-burning zone.” However, while only a small amount of fat is used when exercising just below the lactate threshold, the rate of caloric expenditure and the total number of calories expended are much greater than they are when exercising at a lower intensity, so the total amount of fat used is also greater.
The Bottom Line
For fat and weight loss, what matters most is the difference between the number of calories you expend and the number of calories you consume. Fat and weight loss is about burning lots of calories and cutting back on the number of calories consumed. For the purpose of losing weight, it matters little whether the calories burned during exercise come from fat or carbohydrates.
SIDEBAR: Workouts for Fat Loss
To maximize your fat loss, try these workouts. .
Go Hard
A great way to perform high-intensity exercise and decrease your body fat percentage is through interval training, which breaks up the work with periods of rest. Not only does interval training allow you to improve your fitness quickly; it is also more effective than continuous exercise for burning lots of calories during exercise and increasing your postworkout metabolic rate. Try one or two of these workouts each week:    
  • 5–6 x 3 minutes at 95%–100% maximum (max) heart rate (HR) with 2-minute active recovery periods
  • 4 x 4 minutes at 95%–100% max HR with 3-minute active recovery periods
  • 8–12 x 30 seconds fast with 1-minute active recovery periods
Each of these interval workouts should include a warm-up and a cool-down.
Go Very Long
Long runs or bike rides (≥ 1.5–2 hours at 65%–70% max HR) that stimulate mitochondrial synthesis and promote the depletion of glycogen threaten the muscles’ survival, since carbohydrates are muscles’ preferred fuel. In response to this threat, muscles “learn” how to use fat more effectively and over time become better fat-burning machines.

Monday, June 27, 2011

If I had a dime for every person that says they want to lose weight but are just not motivated – I’d be worth millions. Over half the conversations I have with people are on the subject of motivation, but motivation shouldn’t determine success.
Interestingly enough, we all have things that should give us plenty of motivation to lose weight and get in shape. Our health and appearance mean a lot to us, but what people are really talking about is a feeling. People naturally would prefer to “feel” like working out. Some people only exercise on the days they “feel” like exercising. Well gosh, I would hardly ever work out if I did that!
You cannot rely on feeling motivated to help you reach your goals. It is a plan and total commitment that gets you to your goal – period. Relying solely on motivation puts your success on something that is variable. This applies to other areas of our life like putting money away or paying off debt. You only get success when you commit and follow through – whether you feel like it or not. Similar to going to work or church those days you really don’t feel like it, it has to become a priority. Like work, the discipline pays off.

“At some point we have to take control over our emotions and our discomforts. Our pain and emotions should never dictate our actions. Emotion is important to be aware of, but not to be slave to. We need to act out of purpose in a positive manner regardless of the circumstances we find ourselves in.”
So in essence, we need to quit letting how we feel affect what we do. The good news is we can cling to the fact that weight loss is pure science and it works. What you put in is what you get out. Even if you are down, depressed or feeling ehh. If you follow through, you’ll still get the same great results whether you were motivated or not.

Thursday, June 23, 2011

The Power of Positive Thinking!

I recently heard someone say, “Focus on the donut, not the hole.” Don’t get excited — I’m not promoting eating donuts! This analogy reminds me of how easy it is to notice what you don’t have, rather than what you’ve got.
Many people fall into this negative mind-set on the road to making a healthy lifestyle change. They focus on their limitations and how far they have to go, instead of celebrating how far they’ve come. Unfortunately, that unconstructive outlook can lead you to make poor choices and eventually give up.
You must realize that you don’t have to wait to reach your ultimate fitness goal in order to feel great. Every time you make a positive, healthy decision, you achieve greatness. Changing your outlook will influence your future — you have that power.

Practice this mental drill:

  1. Visualize your goal — see yourself 15 pounds thinner, or running a personal record in your next 5K race.
  2. Think of the steps you’ve taken today or this week to reach that goal (i.e. eating a healthy breakfast, completing a workout, getting the proper rest), rather than the things you could have done better or still need to do.
  3. Write down those accomplishments as positive affirmations on index cards (i.e. I ran 4 miles on Wednesday; I slept seven hours last night; I ate low-fat yogurt on Saturday), and place them on your bathroom mirror, the refrigerator, your laptop and your kitchen cabinets. That way, you’re constantly reminded of your progress.
Next time a negative thought creeps into your mind, read one of those index cards and chuck that doubt into the trash. You’re on your way to a healthier you — and you have the proof in writing!

Water!

If you’re on a diet or exercise program, there’s a miracle substance that you should be consuming all the time — and that substance is water.

Why is water important?
Water regulates your body temperature (through sweating), helps you burn calories, and helps your liver function more effectively. It flushes toxins from your organs and carries nutrients to your cells. Drinking water can also help to reduce your appetite. How? Because many times, when you feel hungry, your body really just wants some water!

How much water should I drink per day?
Divide your body weight by two. You should drink at least this number of ounces of water each day, and probably more. The amount will also depend on the weather and your level of activity. If the day is hot, you’ll need to drink more water to cool yourself. If you’re exercising, keep a water bottle close by. Your muscles will operate more efficiently throughout the workout if your body has enough water to transport oxygen to your cells.

What if I feel bloated?
Filling your body with water doesn’t hurt you in any way. A large amount of water is actually good for you, as it will flush more toxins out of your system. However, you can avoid feeling bloated by drinking water throughout the day rather than taking large drinks.

Can I drink other liquids instead of water?
The best source of water is water itself. Drinks such as coffee, soda and tea contain caffeine, which actually increases the symptoms of fluid loss. Fruit juices are more acceptable, but they have a high sugar concentration. In general, you should avoid drinks with excess sugar or sodium, as they place unnecessary stresses on your body.

What if I feel like I need an energy drink or coffee?
If you drink enough water and eat enough healthy food, it will help your energy level to shoot through the roof! When we feel tired, it’s usually because we’re dehydrated. We drink an energy drink to remove the fatigue — but then we crash! The best solution is to simply drink water. You may also feel tired because you need more sleep. An energy drink won’t help there either. That said, energy drinks aren’t all bad. Sometimes they’ll give you a badly needed pick-me-up. But it’s best to consume them with a big bottle of water.

Tuesday, June 21, 2011

Those of you taking INSANITY Boot Camp already know the joys of exercising outside, but it never hurts to have a few reminders.

Here's our top 5 reasons for exercising outdoors:

5. It gives those cardio machines a rest! Did you know that the average treadmill can produce about 2 pounds of CO2 over the course of a 30-minute workout? That coupled with the energy it takes to power the machine, power the lights in the gym, and maybe even that television you watch when running - you can clearly see why just going for a run outdoors instead of indoors can make a difference!

4. Better results! It's a well-known fact that when exercising, trying something different than your normal routine can boost your results! At INSANITY Boot Camp we are always swapping up what we/you do 3 times a week so on your days off go for a hike!

3. You'll never be bored with your workout! There's always something new to see and somewhere new to conquer! Whether you just take your run down a few new streets in your community, find a new trail in the mountains, check out a different park, or even go somewhere entirely new on vacation - nature will never let you down!

2. It's a "Confidence" booster! May sound strange, but it's true! A new study shows that even small doses of outdoor activity can boost your mood and self esteem. Not to mention that research shows that people who enjoy outdoor activities generally have a feeling of accomplishment from "roughing it" in less-than-perfect weather. Consider that next time it's raining and you are thinking about skipping your morning INSANITY Boot Camp. :) "Wait unless Thunderstorms!".

1. The vitamin D! According to the U.S. National Institutes of Health Office of Dietary Supplements, most individuals can meet their daily vitamin D requirement through just normal exposure to the sunlight in about 15 to 20 minutes. Vitamin D works to regulate your hormones, your mood and is essential in the absorption of calcium. Studies also show that vitamin D helps to boost the immune system. It is important to remember that when it comes to the sun - there IS such a thing as too much of a good thing, so remember to wear your sunscreen (SPF 15 should do it without over doing it for most people).

If you aren't able to get outside today (INSANITY Boot Camp will have you covered 5:15 am Tuesday/Thursday/Saturday or Starting in July 9:00 pm Tuesday/Thursday. INSANITY Boot Camp has a drop in rate so get some friends and get involved!
INSANITY Boot Camp Canceled "Thunder and Lightning Day!" 

Saturday, June 18, 2011

The Importance of Protein for Endurance Athletes

Edition 7, 2005
By Steve Born
When I first became intrigued by the possible benefits that supplements and fuels might have on my performance and health, I thought I’d check out the local health food store to see what was available. Pretty much what I remember after walking up and down the aisles of the store was that most of what lined the shelves were these industrial size containers of protein powders. A good majority of the products I saw had labels that were largely taken up by photos of these monstrously huge bodybuilders. A long time passed before I realized that protein isn’t just for bodybuilders. In fact, hard training endurance athletes need a substantial amount of protein in their daily diets. If you’re one of the athletes who still thinks protein is just for the muscle heads, this article will hopefully convince you otherwise.
As endurance athletes, we go to great lengths to acquire the best possible equipment. We make sure that this equipment is always dialed in and working properly. We take great care to utilize the best possible training program. And if we’re smart, we also take care of the third piece of the performance puzzle, nutrition and supplementation.

Endurance Athletes Need More Than Just Carbohydrates

Endurance athletes tend to focus on carb intake and pay little attention to protein. As a result, protein deficiency appears often among endurance athletes, with its attendant negative effects on performance and health. Serious endurance athletes do need considerable amounts of protein, far above the normal adult RDA, because maintenance, repair, and growth of lean muscle mass all depend on it, as well as optimum immune system function. Low dietary protein lengthens recovery time, causes muscle weakness, and suppresses the immune system. Chronic protein deficiency will cancel the beneficial effects of your workouts; instead, you will become susceptible to fatigue, lethargy, anemia, and possibly even more severe disorders. Athletes with over-training syndrome usually have protein deficiency.
This article will focus on how to obtain adequate amounts of the proper protein at the right time in regards to the specific needs of endurance athletes.

Questions, Concerns, and Answers

In addition to the usual education we offer for all our fuels and supplements, the issue of protein intake also requires dealing with some misperceptions. Endurance athletes have certain oft-spoken beliefs about protein intake, and in this section we’ll look at the three most commonly voiced.
The first is something to the effect of, “I thought only bodybuilders needed high protein diets.” But when you get down to it, we are body builders in some respects, building our bodies to do what we want them to. The truth is that endurance athletes and bodybuilders have similar protein requirements, but the way in which the body uses the protein differs. Bodybuilders need protein to increase muscle tissue; endurance athletes need protein to repair existing muscle tissue that is undergoing constant breakdown from day-to-day training.
Another concern often heard is that “eating a high protein diet will cause unwanted weight gain and muscle growth.” Actually, the type of training you engage in determines whether you bulk up or not. High volume endurance training does not produce muscle bulk, regardless of protein intake, whereas relatively low volumes of strength training will. Either way, the muscle tissue requires protein.
“But I thought carbohydrates were the most important fuel for exercise,” is the third most commonly expressed belief. While carbohydrates are indeed the body’s preferred source of fuel, protein plays an important part in the energy and muscle preservation needs of endurance athletes. Under normal conditions, protein serves a vital role in the repair, maintenance, and growth of body tissues. However, after about 90 minutes of exercise in well-trained athletes, when muscle glycogen stores become nearly depleted, the body will synthesize glucose from the fatty and amino acids of lean muscle tissue. It’s a process called gluconeogenesis, which is the body literally cannibalizing itself to provide an alternative fuel option during a state of glycogen depletion. The degree of soreness and stiffness after a long, intense workout is a good indicator of just how much muscle cannibalization you have incurred.

Gluconeogenesis

Research has shown [Lemon, PWR “Protein and Exercise Update” 1987, Medicine and Science in Sports and Exercise. 1987;19 (Suppl): S 179-S 190.] that exercise burns 10-15% of the total amount of calories from protein by extracting particular amino acids from muscle tissues. If the endurance athlete does not provide this protein as part of the fuel mixture, more lean muscle tissue will be sacrificed through gluconeogenesis to provide fuel and preserve biochemical balance. In simple terms, you need to provide protein from a dietary source or your body will steal it from your muscle tissue. The longer you exercise, the more muscle tissue is sacrificed and the more your performance, recovery, and immune system are compromised. During exercise, the wise endurance athlete will make sure that complex carbohydrate and protein intake are both adequate to delay and offset this cannibalization process.

What Kind To Use?

Which protein is best for use before, during, and after exercise has been a subject of much debate. We recommend a combination of both soy and whey protein, used at separate times, to provide the most comprehensive support for an endurance athlete’s diet. We believe that whey protein is the premier protein for recovery and enhanced immune system function while soy protein is ideal for fulfilling protein requirements prior to and during endurance exercise. That doesn't mean using soy protein for recovery purposes would be "wrong" or in any way harmful. For optimal benefits though, you'll not find a better protein for recovery and immune system boosting than whey protein. For cardiovascular benefits it's hard to top soy, which is one reason we use it in both Sustained Energy and Perpeteum.

The Benefits of Soy Protein

Soy protein is best used prior to and during exercise, primarily because it has less potential for producing ammonia, a primary cause of muscle fatigue. For general health benefits it’s hard to beat soy. Soy protein contains multitudes of health-enhancing phytochemicals. Scientific research has established many connections between soy consumption and lower rates of certain cancers, notably breast, prostate, stomach, lung, and colon. Comparing cancer rates for the U.S. with those of Asian countries (which have soy rich diets) shows some remarkable differences. For instance, Japan has one-fourth the rate of breast cancer and one-fifth the rate of prostate cancer. In China, medical researchers linked the consumption of soymilk to a 50% risk reduction for stomach cancer. Studies done in Hong Kong suggest that daily soy consumption was a primary factor in a 50% reduction in the incidence of lung cancer.
Also, as mentioned in the “Proper Caloric Intake” article, soy protein has a unique amino acid profile that suggests it’s the ideal protein to use during endurance exercise. Soy protein is stacked with a substantial proportion of branched chain amino acids (BCAAs), which your body readily converts for energy. BCAAs and glutamic acid, another amino acid found in significant quantity in soy protein, also aid in the replenishing of glutamine within the body without the risk of ammonia production caused by orally ingested glutamine. Soy has high amounts of histidine, which is part of the beta-alanyl l-histidine dipeptide known as carnosine, which has antioxidant/acid buffering benefits. Soy protein also has a high level of aspartic acid, which plays an important role in energy production via the Krebs cycle. Lastly, soy protein has higher levels of phenylalanine than does whey, which may aid in maintaining alertness during extreme ultra distance races.

Hammer Soy

Each scoop of Hammer Soy provides 25 grams of the highest quality 100% GMO (genetically modified organism)-free soy protein, without any fillers, added sugar, and artificial sweeteners or flavoring. Hammer Soy’s highly concentrated nature makes it a hunger-satisfying addition anytime, helping you to easily fulfill your daily protein requirements. Add Hammer Soy to juices, smoothies, or other soy-based drinks to make a satisfying and healthy meal. It’s also a great addition when making pancake or muffin batter, adding high quality, all vegetable protein to the mixture.

The Benefits of Whey Protein

For enhancing the recovery process, whey protein has no peer. Whey protein has the highest biological value (BV) of any protein source. BV rates the availability of the protein once ingested, and whey is arguably the most rapidly absorbed protein, exactly what you want post-workout. Whey protein’s amino acid profile contains the highest percentage of essential amino acids, 25% of which are the BCAAs leucine, isoleucine, and valine, the most important for muscle tissue repair. Whey is also a rich source of two other important amino acids, methionine and cysteine, which stimulate the natural production of glutathione, one of the body’s most powerful antioxidants and a major player in maintaining a strong immune system. Glutathione also supports healthy liver function.

Hammer Whey

Each scoop of Hammer Whey contains 18 grams of 100% micro-filtered whey protein isolate, with no added fillers, sugar, and artificial sweeteners or flavoring. The key word here is isolate. Manufacturers supply two forms of whey, isolate and concentrate. Whey protein concentrate contains anywhere from 70% to 80% actual protein, the remainder being fat and lactose. Isolate, on the other hand contains 90%97% protein, with little, if any lactose or fat, making it the purest form of whey protein available. Because isolate contains almost no lactose, even those with lactose intolerance find it an easily digestible protein source. We use only isolate in all our whey containing products.
In addition, each scoop of Hammer Whey contains a whopping six grams of glutamine, a remarkable amino acid. Space limits what we could write regarding the benefits of this extraordinary amino acid, but needless to say, it’s essential for endurance athletes in supporting enhanced recovery and immune system function. For more detailed and referenced information, please read Dr. Bill Misner’s article “Glutamine: A Conditionally Essential Amino Acid with Remarkable Implications for Health and Performance.”

How Much Do You Need?

So how much protein do endurance athletes need to take? Numerous studies have demonstrated that endurance athletes in heavy training need more protein than recreational athletes do. Once it was believed that 1/2 gram of protein per pound of body weight—75 grams for a 150-pound person—per day was sufficient. Today’s standards, however, would increase that figure to about 105"10 grams (2/3 to 3/4 grams of protein per pound of bodyweight).
To find out how much you require, multiply your weight in kilograms by 1.4 to 1.7, depending on your exercise intensity. This gives you the amount of protein (in grams) you should consume on a daily basis. (To convert from pounds to kilograms, divide by 2.2) Thus, a 165-pound (75kg) athlete in high training mode should consume about 128 grams of protein daily.
In real-life amounts, to obtain 128 grams of protein you would need to consume a quart of skim milk (32 grams), 3 oz. of tuna (15 grams), 7 oz. lean chicken breast (62 grams), 4 slices of whole wheat bread (16 grams), and a few bananas (one gram each).
Of course, we get protein in some amounts from a variety of foods. But how many of us down the equivalent of a quart of milk, a half-can of tuna, two chicken breasts, and four slices of whole wheat bread every day? Track and record your diet and do some calculating. It takes quite a bit of effort to ensure adequate protein intake, especially for vegetarians and those who avoid dairy products. Remember to include protein intake from Sustained Energy, Perpetuem, and Recoverite in your calculations. If you still come up short, consider additional applications of Hammer Whey and/or Hammer Soy. If you’re serious about your performance and also your health, then respect the importance of providing adequate protein in your diet.

Thursday, June 16, 2011

Performance Nutrition Handbook

Take a look~ 

http://pacifichealthlabs.com/images/Performance_Nutrition_Handbook.pdf

Calender for June/July!

Tuesday, Thursday, Saturday 
June 18~ Fun day in the park
June 21~ Cardio/Fun
June 23~ More go/go
June 25~ Fun Course
June 28~ Partner day!
June 30~ Bring your weights
July 2~  Fun/ Fun!

 Monday, Wednesday, Friday
I'm not going to tell you what to expect "YET"
July 4th Fire works are wayyyyyyyy later in the day so you can make 5:15am
July 6~
July 8~
July 11~
July 13~
July 15~
July 18~
July 20~
July 22 ~
July 25~
July 27~
July 29~ FiT Test and Measurements (Who's going to take home the goodies)








 

Wednesday, June 15, 2011

Little things on Stretching!

Static stretching after workouts & on off days can help improve your strength & performance. This is because longer muscle fibers permit faster contraction speeds,which can result in greater power. One caveat-do not do static stretching before you lift. It has been shown to decrease power of your contraction and thus the intensity of your workout. Dynamic stretching & cardio as a warm up. Static stretching to cool down.
 Note: that any stretch that is static is held in place for several seconds. There is no bouncing. Once a pose is struck, the goal is to not deepen the pose but to remain in place for the requisite time period. The body should move little and effort should simply go toward maintaining the position.
 Dynamic stretching uses speed of movement, momentum and active muscular effort to bring about a stretch . Unlike static stretching the end position is not held. 
Dynamic stretching is similar to ballistic stretching except that it avoids bouncing motions and tends to incorporate more sport-specific movements.
Arms circles, exaggerating a kicking action and walking lunges (without weights) are examples of dynamic stretches. A walking lunge dynamically stretches the hip flexors by emphasizing hip extension and can reduce muscle tightness around the hip joint necessary for competition.
Dynamic stretching is useful before competition and has been shown to reduce muscle tightness.

Muscle tightness is one factor associated with an increase occurrence of musculotendinous tears
 

Tuesday, June 14, 2011

Huge Thank You to our supporters/sponsors of INSANITY Boot Camp ~ Smith's Cycling and Fitness, Festival Foods, Sporty Bands, Monkey Brains, Subway Eat Fresh, Chris Anicete Financial Representative, Renae Budd Masseuse Therapist, Don's Towing, Design Screen Printing, Becky Edwards Zumba, Curves- Holmen, United Auto Supply, Katie Hauser Target/Mobile, MOKA Coffee and Metallics INC Holmen.
Drill Day Today!

Why be in and what can INSANITY Boot Camp do for you!


Improve Overall Health and Fitness Level!!!
Fat Loss
Lean Muscle
Shape & Tone
Improve Flexibility
Injury Prevention
Boost Energy Level
Build Self Confidence
Improve Strength & Endurance                                                      
Exercise with positive people
Enjoy the Outdoors (rain or shine)

Qualified Instructor to Motivate You!
Positive lifestyle change
Be part of a Team
Challenge Yourself                                                                                      
Invest in Yourself to feel amazing!     
                                                                                   

Sunday, June 12, 2011

All done with the "Crazy" Obstacle Course and they all look amazing!


 Abs/Jump Roping


West Salem Tri!

Great job to all of those who are competing in the West Salem Tri/ Winona Tri  today!
3 people of our INSANITY Boot Camp competed in today's event. "You guys are amazing!"

Kelly Otterson Mayer

Dave Lawrence

Renae Budd




What is Burst Training?

"Burst Training;" this is similar to that of the more familiar "Interval Training."
Based on research from the past 5 years, I predict that
steady-state cardio will become far less popular as a means for
getting lean.  The new approach is called burst training and is a
key foundational component to the INSANITY Boot Camp. 
Burst training requires a person to give a full out effort for a
short duration, followed by a period of decreased activity or rest.
The exact protocols are different, depending on how in shape a
person is, but a 3:1 rest to work ratio is pretty typical.  A very
fit individual may be able to perform a 1:1 ratio, which means they
would rest for the same amount of time as they exercised.
Bursts are very difficult and taxing on the body, which is why most
people don't do them, and is why they are so great!  I heard a
quote yesterday that has a lot of truth to it: 
"Look at what everyone else is doing to lose fat and get in shape
and do the exact opposite."
When I look around the gym I first see all the elliptical's filled,
then the treadmills, followed by the recumbent bikes.  I very
rarely see anyone really working hard on the elliptical, which is
why it rates as my most overrated piece of cardiovascular
equipment.  Then you see many people either walking or jogging at a
pace that is easy and comfortable for them.  I like treadmills, but one
should run real fast or up steep hills, both of which will fatigue
a person quickly.  My favorite, though, is the stair climbers.
Nothing hits the butt and legs better and gets the heart rate up
faster than climbing stairs.  I also like it because it is simple
to use and low impact, which makes it nice for hips and joints.
I challenge you to up the intensity in your next cardio session.
  INSANITY Boot Camp is base all of the cardiovascular training upon this
principal to achieve rapid fat loss and rapid cardiovascular
improvements.  I enjoy it when I have long distance runners come to
me when they have hit a plateau on their speed.  Once they
incorporate these burst techniques, their times improve!

Rest and Recovery "What is this?"

Rest and Recovery.
Did you know that when you work out you are actually tearing and
breaking the muscles apart?  It is through this process that the
body gets stronger, but the process doesn't start when you are
working out.  It is the time spent when you are resting (especially
sleeping) that your body gets a chance to rebuild to a better,
stronger you.
If you are constantly tearing the body down without giving it rest,
it will not get stronger and will lead to overuse injuries.  Your
body needs about 48 hours to recover from a weight training
session.  Listen to your body and do what you feel is best.  Some
people can do workouts 5 days a week, while others do best with
2-3.
Sleep is a topic that gets thrown around a lot and for a good
reason.  Many studies suggest that people who get less sleep have
higher levels of hormones, such as cortisol.  Elevated levels of
cortisol (also called the stress hormone) have been linked to
increase likelihood of being overweight.  A proper night's sleep
can do wonders in many ways:
1. Elevates your mood
2. Can help you think clearer and make better exercise and
    nutrition choices
3. Decreases cortisol and can elevate hormones, such as testosterone
4. Provides your body more time to heal and rebuild
It seems like the average person needs about 8 hours of sleep a
night.  Some may only need 7 while others need more like 9.  I
challenge you to get at least 8 hours of sleep a night for 2 weeks
and see if you don't feel better.
RESISTANCE TRAINING!!
I enjoy talking about it because I know the benefits that it produces
in EVERY individual. I believe the latest statistics show only 1 in 5
Americans resistance train, and I would argue most of them don't train
as effectively as they can.
After the age of 25, the average person loses 1/2 lb of muscle per year
if they aren't doing anything that requires heavy lifting. (No, lifting
the 24 pack of beer off the floor up to the table doesn't count).  This
wrecks havoc on our metabolism, because muscle is extremely metabolically
active and burns many additional calories.
The latest research from the past 5 years has shown that resistance training
is far more effective in helping a person lose body fat compared to cardio.
Have you ever been in a gym and noticed the best bodies in the gym
are usually in the weight room?! Now that's not saying they don't do cardio 
in order to loose fat you have to do cardio!
Weight training is so effective at fat loss because of  3 main reasons:
1.  EPOC (excess post oxygen consumption) because you have just torn
your muscles up and exerted a great amount of effort, your metabolism
is raised for up to 48 hours after a workout.
2.  In the long run it builds muscle.  Each pound of muscle burns
around 30 calories a day, even while you are sleeping!!
3.  Hormone production changes to allow the body to build muscle and
tells the body to release fat to be burned.
Not all weight training is created equal!  The biggest mistake I see
people make in the gym is lifting weights that are way too light for
them (this isn't the case for adolescent boys who are trying to lift WAY
too much weight!).  You should aim for a weight that you can perform
anywhere from 6-15 repetitions to near failure with good form.  When
starting out, pick a weight that can be done 12-15 times.  For general
populations, focus on total body resistance training 3 times a week.
Further guidelines:
1. Warm-up for 5-10 minutes, working the body through full range of motion
2. Pick 7-10 total-body exercises that involve large muscle groups
3. Aim for 6-15 reps
4. 2-3 sets
5. Rest for as little time as possible between sets.
6. Incorporate some core training to directly work abs and lower back
7. Do some interval or burst training (more on that tomorrow) if you have
    time, or save that for another day.
8. Spend a little time stretching, especially the chest and hamstrings,
    after the workout.
9. Workouts should last no longer than 45 minutes if skipping interval training, or
     less than an hour if incorporating intervals.
Common Myths:
Lifting is dangerous:  Lifting is completely safe if shown proper form.
In fact, lifting will help save you from injuries that occur in your daily
lives.
Women shouldn't lift because they will get bulky: Women have 30 times
less testosterone than men.  It is very hard for women to put on much
muscle.  The muscle they put on will help create a lean looking body.
With regards to exercise, weight training is the best way to help prevent osteoporosis.
Lifting sessions should take 2 hours:  If done right, weights should take
30 to 40 minutes to perform, with only short breaks in between sets.
Lifting will make me inflexible:  Lifting weights through the full range
of motion will IMPROVE flexibility.
 
INSANITY Boot Camp incorporates this weight training philosophy, which
is why it is so effective. Each INSANITY Boot Camp workout will incorporate movements found in our daily lives to improve everyday movement function.

Motivation/Support!

This is huge motivation/support, which I believe is the
glue that holds all the other topics together.  I have seen
countless cases of people who have achieved great results doing
what I have outlined in the mini course, only to find 6 months to a
year later they are back to their old ways of exercising less and
eating more.  I am convinced that the reason most of these people
fail is that they have let negative influences, whether they are
family, friends, advertisements, or past habits, overtake their
lives.
What could they have done in order to prevent this from happening?
They needed to create a support group that would keep them
accountable, motivate them when times got tough, and inspire them
to keep pressing on.  Let's face it, getting and keeping an amazing
body isn't easy with the way our society operates.  Celebrations
always revolve around food, entertaining business clients usually
includes fancy dinners, cars eliminate the need to move to travel,
TV remotes allow us to sit and turn the channels, and grocery
stores have eliminated the need for us to harvest our own food.
Everywhere we turn, society is encouraging us to be fat and lazy.
It is so easy to see why a person could easily fall into that
lifestyle.

Nutrition!

Nutrition is such a broad topic that it is impossible to
cover everything, but I will present to you what I feel is the best
way for most people to eat.
I can say without hesitation, if you are not eating correctly,
you WILL NOT see the results you are looking for; it is that
important.
I want to challenge you to see food not only for the pleasure it
brings to the flesh, but rather the only fuel source our human
machine can use for energy.  Most Americans aren't running on the
right fuel source and consequently they are fat, tired, sick, stressed,
and go through daily mood swings.  I don't own a pet, but I am always
amazed how most people feed their pets FAR better than they feed
themselves or their children.
Quote:  "I don't eat for  pleasure, I use it as fuel; I have
          learned to separate food from pleasure."
Obesity would nearly be extinct if we started living this way most
of the time. (I am not saying we shouldn't eat food that tastes good).
Eating healthy must become a lifestyle you live, not just another DIEt. 
Did you notice the first three letters are DIE? You must get rid of old habits and replace them with new ones.Here is what I believe research has shown to be some of the best advice regarding what to eat:
1.  Eat 5-7 small meals a day
2.  Include a lean protein with each meal
3.  Eat 7 or more servings of vegetables a day
4.  Eat 3-5 servings of fruit a day
5.  Drink plenty of water (3 quarts to start with)
6.  Limit processed sugars
7.  Avoid fake sugars as much as possible (all diet sodas)
8.  Limit all processed carbs
9.  Get plenty of fiber through veggies, whole grains, and legumes
    The average women needs 25 grams and the average man 30 grams
10. Eat fish 2-4 times a week and supplement with fish oils
11. Limit saturated fat
12. Cook with olive oils and other poly and monounsaturated fats
13. Eat more of your calories earlier on in the day, especially carbs
14. Cut portion sizes down

There are many more tips that I could have included, but this should
give you a great start. In order to be successful, you must have a plan
and stick to it.  Planning ahead and knowing what your schedule is
for the day will help you in packing snacks to get you through the
times when you can't take time to eat.

5 key elements to weight loss!

So often when a person decides they want to get into shape they either start to
exercise more, or maybe they try to eat healthier, maybe they join
a weight loss group.  All of these methods are good, but very few
people combine the 5 key components to weight loss to ensure that
they are successful.  Those 5 key elements are:
1.  Proper nutrition
2.  High intensity resistance training
3.  High intensity interval or "burst" cardiovascular training
4.  Strong support network for accountability and motivation
5.  Proper rest and recovery
With any one of these key ingredients missing, chances are you will
become another weight loss failure statistic.