Day 15: How is Your Boot Camp Endurance?

When Life (And Boot Camp) Seems Like a Marathon, Will You Rise to the Challenge?

I was reading the story of Phidippides, the Greek runner for whom the marathon was named.  Pretty amazing stuff.  In 490 B.C. (during the Persian War), Phidippides was asked to run from Athens to Sparta (a rugged and mountainous journey) to ask the Spartan army to help the Athenians turn back a Persian attack.  The 140-mile trek took Phidippides 36 hours to complete.  After he got word from the Spartans, he ran 140 miles BACK to Athens to share the news.

Upon his return to Athens, Phidippides joined the Athenian army (outnumbered 4 to 1) in attacking and defeating the Persian army in the battle of Marathon, 26 miles outside of  Athens.  The Persian army then fled the shores of Marathon to go directly to Athens.  Phidippides ran the 26 miles back to Athens, shared news of the victory in the battle of Marathon, and warned of the forthcoming Persian ships.  He then died of exhaustion.

As you think about your rugged wellness journey during boot camp, be encouraged that you are more than halfway finished (and that I’m not asking you to run 140 miles one way…I’d rather have you do intervals!).  Be sure to carve out time in your day to complete the workouts.  It is incredibly important!

If you have a question for me, be sure to email/text/call me.  I’m sure our technology today would make Phidippides sick.

From the Boot Camp Barracks: Observations from Boot Campers

I love hearing from all of you regarding the observations you are logging during your boot camp experience.   Roxanne says, “I am amazed how sweet the oranges and strawberries taste to me when I am not getting sugar from soda or chocolate.”  Leslie and John didn’t like the tofu mousse.  And Mandie has noticed a significantly flatter stomach.  Keep up the feedback.  I love it!

From the Personal Trainer: Week 3 Workouts

As we launch into week 3, the workouts are getting better all the time!  They are harder, require more from your muscles, and weight training is picking up steam (4 weight training days and 3 cardio days this calendar week!).  As you complete the workouts, really push yourself.  Challenge yourself such that the last rep of each set is barely attainable.

Wellness Tip of the Day: What Fills Us Up?

If you ever go to nutritiondata.com, you will find many measurements of any given food you ask about.  One particular measurement is a fullness factor.  How full do we feel after eating a certain food?  It’s very interesting.

Here are the basics: fats don’t fill us up.  We can eat Doritos all day long and not feel full because fattening foods don’t make us feel full.  Good carbs (fruits, veggies, grains) fill us up.  Fiber fills us up.  Protein fills us up AND sends a signal to the brain that we are full.  Protein is the only nutrient to signal to the body a sense of fullness.

Every wonder how you can’t eat two or three chicken breasts but you can eat a half-gallon carton of ice cream?  Ice cream is fattening and never fills us up.  The more we focus on good carbs, fibers, and proteins, the more full we will feel, the smaller our stomachs become, the less we crave, and the better we live!  Always reach for the things that fill us up!

That’s all for today.  Have a fantastic Day 15!

Adam Erwin is a nutrition-minded personal trainer who works with people who are ready to improve their health NOW! He lives in Minneapolis, MN, working with many clients in the Eden Prairie, Wayzata, Minnetonka, and Chanhassen area.  He also travels to cities like San Diego, St. Louis, Phoenix, and Miami to bring a Biggest Loser experience to his clients.  Visit www.rapidresultsfitnessmn.com to learn about Adam and the Virtual Boot Camp!

Day 14: Halfway Home!

Go The Extra Mile with Boot Camp to Pursue Your Weight Loss Goals!

Sometimes you just have one of those days.  One day not too long ago my car got towed (can’t stand how the tow people are a cash-only business….can’t exactly drive to the bank fellas…and exact change?  really?), I had a tough business business day, AND I am missing a big chunk of skin under my chin from a flag football incident last night (am I the only one who understands that it is FLAG football?!).  It was the city version of a country song!

Are you singing the blues today?  Are you down and out?  Had a rough day or two this week with the cooking preparation?  If so, today is the day to dust yourself off and keep going.  Today is the day to rise up, start fresh, and get yourself in gear.  Today is the day to look in the mirror and say, “I can do this and I will!”  Let not the distractions of yesterday have any long-lasting effects.  Today is a new day!  Go forth with a swagger of success because success is what this program is designed to bring you!  Plug in, dig deep, and give it your best!

If you have fallen short recently, use today to go the extra mile!

From the Boot Camp Barracks: Workout Feedback?

There is a little void in the blog to this point.  I expected an outburst after Monday’s workout.  The last exercise for the day for the gym folks was a killer!  Anyone attempt it?  I would love to hear about the push-up position rows.  It is one of my favorite exercises!  Someone?  Anyone?

From the Personal Trainer: Following the Workout Schedule

I have heard from quite a few about the time-related challenges and trying to fit the workouts into your day.  As we continue through the boot camp, the importance of exercise increases!  Make sure to hit the workouts daily!  The calories and fat you burn will be paramount to your body change.  By now, the weight loss from the cleanse is long gone.  Exercise and hitting the marks with the menu will be paramount to body change from this point forward!

By hitting your foods and workouts, you will be priming your metabolism for long-lasting results.  Hit your marks today!

Wellness Tip of the Day:  Dump Dairy

We are not cows.  I’m not sure who decided that humans should drink cows milk or that we should use their milk for products such as cheese, sour cream, etc.  Whoever it was, GREAT sales job.  Consider the following from this web link….http://veg.ca/content/view/139/110/.

“Human beings are the only species (other than house cats) to consume milk past childhood. We are also the only species to consume the milk of another species. Yet, at about the age of four, most people around the world begin to lose the ability to digest lactose, the carbohydrate found in milk. This results in a condition known as lactose intolerance that causes a range of unpleasant abdominal symptoms, including stomach cramps, flatulence and diarrhea.

Whole cow’s milk is a high-fat fluid, designed by nature to turn a 60–70 lb (27–30 kg) calf into a 300–600 lb (135–275 kg) cow in one year.

High-fat dairy products such as cheese, butter and cream contain saturated fat. Saturated fat is the most important dietary factor involved in raising blood cholesterol levels. The consumption of high-fat dairy products has also been found to cause atherosclerosis, heart disease and stroke. Finland which has a death rate from heart disease that is among the highest in the world, also has one of the highest rates of dairy product consumption.²

Low-fat milk and cheese products are still significantly high in total fat, saturated fat and cholesterol. For example, 2% milk has become much more popular than homogenized milk, yet it still derives one third of its total calories from fat. Skim milk mozzarella with approximately 15% milk-fat is considered a low-fat cheese, yet a 1-ounce slice contains 5 grams of fat, totaling 56% calories from fat! So don’t be fooled by the “skim milk” label.”

Dairy plays a significant role in the following conditions: allergies, mucus, heart disease, osteoporosis (that’s right….it’s NOT good for our bones despite what the marketing tells us!), prostate cancer, crohn’s disease, ear infections, obesity, acne, and on and on and on!  Outside of a little cottage cheese and a little bit of Greek yogurt, we stay away from dairy during boot camp.  I recommend making this a lifestyle!

Boot Camp Quote of the Day

Nothing tastes as good as being in shape feels!—Author unknown

If you have a quote you would like to submit, feel free!  have a great day!

Day 13: Progress Check Point!

Cooking, Working Out, Working, Living….Are You Stressed Out?

We have a had a lot on our plate this week….a lot of food, especially compared to last week.  More to the point, the added cooking and meal preparation has worn many of you thin on time!  Take a deep breath…

As we zero in on week three, be encouraged.  The menu for week 3 is friendlier to the time-constrained. Also, life should be getting easier on the exercise front as well as you become more accustomed to the style of exercise we are doing.

A QUICK STORY FOR YOU…

I remember it like it was yesterday.  A hot, muggy day.  The afternoon sun beating down on all the athletes on the track at Parkway South High School.  It was the final relay of the day and it would decide the championship…or at least sixth grade bragging rights!

I was the anchor of the 4×50 relay (life was simpler then….when running 50 meters meant something).  As I prepared to receive the baton I was inheriting a hefty lead.  The second place team, anchored by the must faster Rochelle Stewart, was quite a few steps behind.  It was my time to shine.

The baton exchanged was perfect, just as we had practiced once before.  I ran as fast as I could and kept my focus on the finish line as the crowd cheered me on.  Suddenly I began to hear the strides of Rochelle as she began to close the gap.  Then I heard her breathing behind me, right behind me!  She had pulled nearly even with me.  I begged my 12 year-old legs to run faster!

With 15 meters to go, Rochelle and I dead even, I put more than I knew I had into the last few strides and won the race! Fatigue overwhelmed me and I collapsed to the ground (training note: never sit or lie down after a period of heavy exertion…always walk around and keep your head up!).  The celebratory mob piled on top of me, as at least one teammate celebrated with me while the rest got in line for snow cones.

We have run way too hard for the last 12 days to slow down now!  Keep pushing, keep going, and let’s finish this thing a winner.  Trying to make up ground at the end is a very tough thing to do.  Keep pace, run strong, and win this thing!

From the Personal Trainer:  Cardio Videos

Has everyone figured out that the cardio videos are the same?  They all have the same video shots, but each one has different content on the bottom.  It may be worth watching, just for the content at the bottom of the video.  I sneak good information in there for those who decide to watch it.  Plus, it only takes a couple of minutes.  Just wanted you to know…

Wellness Tip of the Day: Bringing Brain Health Back!

Anti-depression medication is big business in America.  It’s also a major problem in America.  During my five years working for General Nutrition Center, I cannot tell you how many customers came in for products for mental/emotional wellness that were well-satisfied with more natural alternatives.

I’m not a doctor, I don’t play one on TV, and I don’t even pretend to understand the ins and outs of mental health.  All I can tell you is that many people enjoyed the following products as opposed to the prescription alternative: St. John’s Wort (herb found anywhere), SAM-e, and of course Luminex (by Melaleuca….which I have heard SO many testimonials about!).

I’ll Leave You With This: Re-Engage Your Why!

What is the reason you are participating in boot camp?  Why?  WHY???!!!  It is important to re-engage with your why.  People start to lose their resolve in a major way in the middle of the program.  Be better than that!  Resolve to make the next two days the best two days!  Finish week 2 on an up note!

Quote of the day: The more we do the things we need to do when we need to do them, the earlier we can do the things we want to do when we want to do them!

-Saw that on a sign at a local store in St. Paul, MN.

AdamErwin is a nutrition-minded personal trainer.  He lives and trains in Minneapolis, and also travels the country to bring a “Biggest Loser” experience to those who are serious about body change.  To learn more about his work (and this Virtual Boot Camp), visit www.rapidresultsfitnessmn.com.

Day 12: Engage Your Commitment

Consider Your Progress and March Forward!

It was 6:30am.  I was awoken by my alarm clock.  My bloody hands and aching body, the result of a miserable day of failure, fought hard to stay in bed.  After a decidedly horrible first day of my Russian Kettlebell Certification, I was ready to quit.  I was ready to curl up in a ball and sleep away my failure…and let the 3 months of intense training for this certification go to waste.

But I didn’t quit.  I coaxed myself out of bed, put on my workout clothes, and forced myself to Day 2 of my three-day certification.  And what a great decision that was!  I aced the last two days of my certification and passed the incredibly challenging Russian Kettlebell Certification.

The thing that got me out of bed when I didn’t want to carry on…commitment.  In my case, it was the financial commitment of $2,000 I invested for the certification.  In my moment of weakness, it was my financial commitment that forced me to take action when I didn’t feel like it.

It’s Day 12.  You may be at the point where you don’t feel like taking action anymore.  You may feel tired.  You may feel disappointed that you slipped and cheated with foods or have fallen off a bit with exercise.  You may want to press snooze with this program. But don’t!!!

Think about your commitment.  Think about all the things you have done right!  Think about the times you have fought hard and beaten temptation.  You have won much more than you have lost so far.  The money, time, and energy you have put in so far with Virtual Boot Camp adds up to a substantial commitment.   You may not feel like moving forward today…if that’s how you feel, don’t act on how you feel.  Act on the commitment of your investment.  Don’t quit!  Move forward today.  Kick butt!

Make today count and prepare for tomorrow.  The successes or failures of tomorrow are fostered by the activities of today.  Keep kicking butt!!!!!

Wellness Tip of the Day: Exercise Consistently!

Boot camper Jessica emailed me about this after Day 9.  She said, “I am starting to “crave” wanting to workout- which has never happened before.”  On Day 15 she emailed me and said, “I had a major workout breakthrough today.  I was doing cardio and mountain climbers, and I got in a great groove and worked out harder than I ever have.  I haven’t worked this hard since swimming in high school, and I really enjoy it now!”

We are creatures of habit.  If we cultivate exercise as a habit, our body begin to crave exercise!  Many boot camp clients talk about how they really start to crave working out sometime during week 3.  Keep pushing!  Get over the hump!  Your body will start screaming for exercise!

Have a great Day 12!

Day 11: Back to Our Regularly Scheduled Programming

Recovering From a Cheat Meal

So how did it taste?  How was your cheat meal?  Were your eyes bigger than your stomach?  Your stomach, after all, is not as big as it was a week ago. And did you exercise shortly before your bit meal?  The most important part of today is making sure you get back on track and hit your marks.  Let’s get our ducks in a row.

From the Boot Camp Barracks: On a Roll!

Boot campers Robert and Beth are on a roll.  They are taking this thing SERIOUSLY!  They check in, ask questions, clarify things, and then kick butt.  I love the feedback and enthusiasm!  Keep it up, team!

Each person has their own way of experiencing boot camp.  There are people I have yet to hear from that are probably executing this program very effectively.  That being said, I look forward to hearing from each and every one of you!  Feedback is priceless, and I do covet yours whenever it is time for you to chime in!

From the Boot Camp Personal Trainer: Jump on the Cardio!

I was talking with Janine from VBC launch one, and she was sharing her experiences with the cardio interval program.  She said that the elliptical machines have proven most worthy of the 10/15 interval, and that the recumbent bike offered very little, as did her experience with the jump rope.

As you progress with VBC, don’t be afraid to try new measures for hitting your cardio.  If you are walking, try walking up some hills!  If you are at the gym, try doing some a stair machine or upright bike.  I would like both camps (home workouts and gym workouts) to try doing mountain climbers (showing up in an upcoming workout!) as part of their cardio day! Be on the lookout for mountain climbers!

While it is good to stick to the program, feel free to get creative with the cardio!

A Look Ahead: Increased Weight Training!

-We will be weight-training four days this week.  Get geared up and get ready to tone up this week!!!

-As weight training increases, it will be a good idea to fit in an extra protein shake as a substitute for an afternoon snack IF you get in a pinch!

Adam Erwin is a nutrition-minded personal trainer who travels the United States working with people who want to fit into their skinny jeans and look the best they ever have! If you found this blog and are not yet part of the Virtual Boot Camp, click here and check out the program!

Day 10: Cheat Meal Day!

More Calories and Even Dessert?  Are You Ready?!

So today is a larger calorie day!  Whoopie!!!!!  But wait….why would we do that to ourselves after such a great run for the past nine days?  Our metabolism needs it!  It needs to be shocked every once in awhile.  Unfortunately, most of us have such a love affair with high-calorie and fattening foods that we cheat everyday.   I ask my clients to eat one cheat meal a week.

Plan your cheat meal well.  And, THIS IS VERY IMPORTANT, be sure to work out in the afternoon, as close as you can to your cheat meal.  If you work out just before the meal, your metabolism will be primed and ready to burn up this big dinner and dessert.

Good luck downing all the food today.  I bet many of you will struggle to consume everything on the menu.  I also bet that most of you will make certain to save room for that yummy mousse.  I also predict that you will feel lethargic and of poor health tomorrow.

DO THIS NOW: Measure out 1/4 C of almonds and put in a bowl or plastic container.  Add water until almonds are all covered by 1 inch…let soak overnight.  Enjoy on Day 11 during your morning snack!

Food for Thought: Tips on the Fage Yogurt and the Mousse

I recommend using the Fage Yogurt as a dip for the strawberries.   The yogurt, which is relatively tart, is not designed to be a stand-alone food.  Use it as a dip and you shall be most pleased!

Some people saw tofu on the menu (and the dessert menu, of all things!) and said, “Gross! I hate tofu!”  No you don’t!  Tofu is a flavor sponge.  It soaks up the flavor of the ingredients around it.  No one truly HATES tofu, but they may take exception to the ingredients it is paired with.

For the mousse, no problem.  This stuff tastes good.  Follow the recipe as it says, and then shave just a few teeny tiny, itsy bitsy particles off an orange (that’s right, the outside peel, the orange peel, yes, the peel!).  You will not believe how that can add to this dessert.  Yum!

From the Boot Camp Personal Trainer: Kill That Cardio!

This weekend, like every weekend, is cardio weekend!  It is important to hit the intervals on your exercise sheets to make sure we are burning the most calories and the most fat in the least amount of time!  Let me know how you are doing on the cardio program.  It can be a killer, but it is really good for you!!!!!  Also, make sure to double down on the cardio and really hit it well.  The extra calories today require such a thing.

Wellness Tip of the Day: Never Drop Weight Training!

Compelling fact: weight training has a positive impact on metabolism for up to 39 hours AFTER your weight-training workout.  WOW!  So the biceps and triceps bit may keep your metabolism pumping all the way through Saturday (depending on when you did the arms workout).  How about that?

Many people focus on cardio for weight loss.  Nothing wrong with cardio.  It just doesn’t have the long impact on metabolism that weight training has.  Never, ever, ever, ever stop doing weight training.  Not only is it good for your metabolism, it helps to create lean muscle, prevents muscle loss (10% per decade starting in our 30′s), and helps fight stress.  The list of benefits for weight training is very long.  Bottom line: never drop weights!

Adam Erwin is a nutrition-minded personal trainer who travels the United States working with people who want to fit into their skinny jeans and look the best they ever have! If you found this blog and are not yet part of the Virtual Boot Camp, click here and check out the program!

Day 9: Introduction to the Access Bar!

Fat-Burning at Its Best

On Day 9 I feel like a genius.  Why?  I’m introducing your taste buds to a delicious pre-workout snack that does something that no other food does:  it tells your body to burn fat for two hours straight!  The Access bar by Melaleuca is nutritional genius…and by introducing it to you I feel like a genius!

In my professional opinion, the Access bar is the best possible pre-workout snack.  If your body is burning fat by means of a nutritional trigger (and for the record I’ve studied the ingredients in the Access bar and I can’t figure out how it works…my genius is limited), it doesn’t matter if you are lifting weights, running intervals, walking at a constant speed, mowing the lawn, or working at the office.  If you consume an Access bar, your body is burning fat for the next two hours…clinically proven!

When you burn fat, you dip into (access) the best source of energy in your body.  Also, using fat as your primary energy source means you aren’t using carbs, which means you won’t have a lot of lactic acid build up, which means you are stronger longer during your workouts and you will be able to recover more quickly afterward.

The first time I gave an Access bar to a client, Troy was running at a beginner level.  He called me up after his run and said, “Adam, I had that bar like you recommended and then went on my run.  I ran over 3 miles today!  I’ve never run more than 1.5 miles before…and I could’ve kept going, I just ran out of time!”  For the rest of the program, you will see Access bars on weight-training days (the days you are most likely to need a big boost and have the potential to be most sore).

I recommend Access bars as your pre-workout snack for the rest of your life!

From the Boot Camp Barracks: Much Rejoicing!

Many of the emails and text messages have centered around the taste bud euphoria that is running through camp.  I think all of us are loving the re-introduction of more food choices.  As I shop and cook (uh….try to cook) the stuff for week 2, I am reminded that time and money are important resources.  Thanks to all of you for putting your health in such high regard that you are willing to put a little more time into making sure your body gets nutrients it needs AND putting your money at the grocery store to do it!

I talked with boot camper Yvette about her recent trip to the hospital (to see a loved-one…not anything I did to her!).  She came home very thankful for her health.  Folks, the time and financial investment we are making for our health is very significant here!  I wish I could fast-forward all of you to the last day of camp so you could know how good you will feel and how much better your body will run.  Trust me, this investment is worth it!!!!!!

Wellness Tip of the Day:  Send Sports Drinks to the Bench!

Gatorade is a horrible nutrition product.  It is basically Kool-Aid with better marketing.  It is so full of sugar, it’s practially a soft drink.  Gatorade, Powerade, and most other sports drinks on the market (don’t even get me started on Red Bull, Monster, and things like that) are teribble products with tremendous marketing.  I would send all of these sports products to the bench.

Instead, I would focus on drinks that actually help the body to replenish essential fluids like sodium and electrolytes.  I like these products in this order: Sustain (found at melalecau.com), Endurox and Accelerade (found at many websites and some GNC-type stores).  Sustain, in particular, is have 4x the electrolytes as Gatorade and has 1/4 the sugar (sugar = your blood circulates like glue).  By getting these sugar drinks out of home and putting better products (particularly Sustain, which was used by U.S. Olympians during the 2008 Beijing Games) in your home and in your body, you can maximize your workouts, burn more fat (by consuming less sugar you will have less to fat to burn!), and repair your muscles more effectively.

I Would Be Remiss If I Didn’t Tell my Campers…

-Do your best to avoid eating out for your meals and snacks (except for your cheat meal)!  The amount of sodium that restaurants have in their foods (even very basic things like chicken) is absolutely absurd!  I understand that a business meeting may be a must.  However, keep your social restaurants outings to a minimum (I’m looking at Cheesecake Factory as my cheat meal…but WILL NOT bust the calorie, protein, carb, and fat guidelines!).

-For those of you with bad drinking water (which is most of us), a simple Brita or other water filter would be a great addition to your kitchen faucet.  Mine cost $16 at Target I think, and it has changed the taste of my water from yuck to tasting like nothing….which is how water should taste!  Think about it if you haven’t done it already!

Adam Erwin is a Minneapolis-based personal trainer who is leading an online boot camp called “Virtual Boot Camp!”  If you arrived on this page and are not yet a boot camp participant, go to www.rapidresultsfitnessmn.com/virtualbootcamp.html and register for our next group launch!