Tabata Boot Camp: What are you Waiting for?

Motivate Personal Fitness Academy officially has one TabataBoot Camp on the books, and a second is about to begin on June 7. So I’m devoting this blog to helping people understand exactly what to expect—and here’s why: After an explanation that Tabata is a high-intensity intervaltraining (HIIT), the two questions I have been asked the most are “How much will I lose?” and “How hard is it?” In other words, people need to know what they have to gain (or in his case, lose!) before they commit time, energy and money to something new. 

What those two questions I keep getting about Tabata Boot Camp tell me, as a trainer, is this: 1) People want to lose weight and get fit, which means they want to look and feel better; 2) People need some level of assurance that they will see serious results. Let’s face it: Everyone knows that if the word “boot camp” is in the title of an exercise plan, they are going to work hard. But what will the results be of that hard work?

The truth is, everyone sees different results, but those who complete the program, and who follow a sensible (not crazy….just smart) eating plan that includes reducing your intake of simple carbs (bread, pasta, sugar, etc.), and increasing your intake of lean protein (chicken, fish and turkey) and complex carbs, are going to see results that will likely surpass anything they have done on their own. 

So here’s what you can expect from Tabata Boot Camp:

After four weeks: Subtle results that YOU will see in the mirror, and slightly looser clothing. Consistently, the four-week-mark comment I get from bootcamp attendees (or anyone following a three-day per week personal training program) is something along the lines of, “My clothes aren’t as tight.”

After eight weeks: More substantial results that YOU see, in addition to feel: sleep is more sound, energy levels are higher and motivation is surging after continuing to lose weight gain strength.

After three MONTHS: Results that OTHER PEOPLE notice: This is where the comments start coming, like “You look great! What are you doing?” After just 12 weeks on a comprehensive workout plan like Tabata, combined with healthy eating, people not only notice, they want to find out what your secret is.

FACT: At the beginning of our Tabata Boot Camp program, our participants spend about 25 minutes of work out time, plus about an equal amount of rest time, spread out over the course of an hour. But just six weeks later, we are hard for, straight through, for 50 minutes, with just a quick sip of water once in awhile. And there is no complaining.

The results of HIIT are widely known. Give me call or drop me a line and let’s talk about it what it can do for you.

Carbs 101: Know When to Say When (and to Which Ones!)

Carbs have received a bad rap in the last 20 or so years, ever since the Atkins Diet craze, which led to a million other low-carb, high-other stuff diets. Since then, confusion about carbs has ruled, including exactly what they are and what they do—and don’t do for your body. If you are trying to lose weight, some people swear by cutting carbs. But did you know that zucchinis, kale, carrots and spinach all contain carbohydrates? Certainly a diet high in those veggies isn’t a bad idea if you are trying to lose weight…so what is the skinny on carbs? Most people know there are two types of carbs, but many just don’t get the key differences between them. Keep reading to better understand what carbohydrates do and which ones you should make sure you are getting plenty of in your daily diet.

Carbs: Let’s Break it Down

Your body, during the digestive process, breaks down carbs and converts them to glucose, which is the fuel that makes your body run. Excess glucose (what the body doesn’t immediately burn off) is converted to glycogen, and stored in the liver and muscles for later use (between meals, for example). But the body has a limit to how much glycogen it can store and so guess what the liver does with excess glycogen when it hits capacity? It converts it to fat.

The Bad and the Good

Simple carbs (bad carbs) include sugar and refined (white) flour, which means that anything made from these two ingredients is going to be loaded with simple carbs: soda, candy, white bread, white rice, white pasta, pastries, cakes, pizza dough…all are super high in simple carbs, with little to no dietary fiber.

And Now for the Good News (the OTHER type of Carb)

Remember that second type of carb? It’s called “complex,” and they contain high amounts of dietary fiber, as well as being rich in nutrients, vitamins and mineral. Complex carbs are those you get from whole grains, beans, legumes, and fruits and vegetables.

What the F? Fiber!

Why is fiber good for us? Fiber slows down the body’s absorption of carbs, providing your blood, brain and muscles with a consistent, efficient supply of energy. Unlike simple carbs, which cause your blood sugar levels to skyrocket, and then plummet, causing the “sugar crash” that leads to more carb binging, high-fiber, complex carbs are like super fuel for our bodies. Why do low-carb diets say “fruit in moderation?” Well, you are getting more sugar in your orange, than you would in say, a serving of broccoli, so for that reason, vegetables generally beat fruit. But the benefits of the high-fiber content of that orange will outweigh the extra carbs you are getting from it, so don’t fret: fruit in moderation.

Remember this: Eat a balanced diet of lean protein, complex carbs and nutrient-rich fats (avocado, nuts, olives) for the most part, and go sparingly on simple carbs and nutrient-poor fats. That, combined with regular exercise and plenty of sleep, is a winning combination for good health.

Yoga: Anywhere, Anytime, for Anyone

If you are conditioned to believe that yoga is not for you because you “don’t bend” or you “just aren’t into that sort of thing,” then please, keep reading.

There is a saying in yoga: “Go where your yoga meets you today.” What does that mean, exactly? It means that just because you can’t touch your toes doesn’t mean you can’t do yoga. Even the most experienced yoga practitioners won’t have the exact same workout twice. And for you beginners, like any other new activity, sport or hobby, you have to start somewhere. After every yoga session, your body will be able to do a little more than the time before. Over time, like any physical practice, the measureable results will be revealed.

The Basics

Yoga focuses on three main components: mindfulness, physical movements, and breath. Through the regular practice of yoga poses (asanas) the health benefits are reaped from head to toe, and include improved concentration, sleep and energy levels, as well as increased muscle tone, joint flexibility, balance, and weight loss.  The breathwork in yoga (which, simplified, merely amounts to remembering to breathe deeply, slowly and regularly throughout the poses) has been shown to help both blood pressure and resting heart rate.

Yoga: A Complement to Any Type of Training

Yoga’s emphasis on stretching and flexibility result in strengthening— not just to muscles, but to joints and tendons as well. This is precisely why yoga is fast becoming a training mode for every category of athlete, from high school wrestlers to college swimmers to professional basketball and football players. Think about it: What athlete from any sport, or discipline couldn’t benefit from added flexibility, core strength, balance, and concentration? 

Anywhere, Anytime

The beauty of yoga is that if you are looking for purely a physical release, and a quick workout that can wake up your joints, muscles and tendons, yoga can help. You don’t have to be confined to a dimly lit room with soft music and a yoga mat. Of course, those elements will add the benefit of relaxation and more of a de-stressing component, but if you just need a good s-t-r-e-t-c-h and to get your blood flowing, yoga poses can be performed anywhere that you have enough room to lay down and stretch your arms out to your sides. Yes, this means even in front of the TV. Watching your favorite show? Get on the ground and do a series of five poses, holding each several minutes. This “Yin Yoga” practice, which calls for holding poses for 3 – 5 minutes or longer, especially targets connective tissues such as ligaments and tendons, as well as bones and joints that are not typically targeted during more active yoga sessions.

Yoga is coming to Motivate Personal Fitness Academy! “Like” our  page on Facebook and find out more!