Beach Fitness Blog

Just In Time for Fitness

Thu, 15 Jul 2010 17:13:00 GMT

Just In Time for Fitness
I work 60+ hours per week, how can I get a great workout in a short amount of time?   -- J.R. Lands, Los Al

I think most of us would agree that we would love to maximize our workouts and be more efficient. The problem is that most of us are spending too much time doing the wrong thing and our drive for fitness quickly leaves us. If you can accomplish 50% more in 50% less time, why do more? High Intensity Interval Training, also known as HIIT, are workouts with short bursts of high intense exercise and short intervals of rest.

If you think about nature, how many animals do you know that spend their time jogging around at a gradual pace for a consistent amount of time? None. By nature, we are designed for bursts of speed. Go ask a cheetah if he likes distance running. Athletes that play sports know that hours of running will not make them faster. Unless your goals are to be a marathon runner or a tri-athlete, wouldn’t you like to accomplish more in less time?
There are many positive benefits from working out in this way. Workouts like these are great for a few different reasons: 1) muscle confusion to increase performance, 2) workouts only last about 20 - 30 min (at max effort), 3) you can dramatically increase your bodies potential to burn more fat and calories, and 4) you will increase your cardio and muscular endurance in a matter of weeks.

Essentially, when you do high-intensity interval training HIIT, your body and metabolism function at a higher rate of burned calories for hours afterwards. What does that mean? It means you’re burning calories while sitting on your backside at home or at work.

When it comes down to it, you have to train your heart like any other muscle in your body. You wouldn’t do bicep curls for 45 minutes. HIIT workouts exhaust your oxygen intake during training and your heart has to work overtime to recover during periods of rest. HIIT constantly forces your heart to adjust to changing conditions: sprints, jogging, sprints, jogging, up hills, down hills, etc. Your heart learns to operate outside of its norm, and your body learns to adapt to these changes. All of this changing and sprinting kicks your metabolism into high gear for hours after you finish exercising.

High intensity workouts like this can be done 1 – 3 times per week depending on your fitness level. If your goals are to build muscle do HIIT on your off days. If your goals are to tone and lose fat you can mix HIIT workouts in on days that you work with weight too. Try to replace a typical cardio day with interval training. Don’t forget, more is not always better!

This is not an easy or magic solution to fitness. HIIT requires you to push your body far out of your comfort zone therefore interval training isn’t for everyone. Pushing your heart rate up very high with intensive interval training can put a strain on the cardiovascular and neurological systems, so consult a doctor or fitness professional. If you are a beginner or have health limitation you are better off performing a more moderately paced endurance-type workouts and strength training.
For the most of us it comes down to hard work and proper nutrition. The best fitness program you can do is the one that you will do! No matter what program you do, give yourself time to reach your goals. To get visually simulating results you need at least 60 days of consistent fitness programming while incorporating a proper diet. Proper nutrition will always make up more than half of your results for fat loss. For more information about HIIT contact me at Beach Fitness or your local fitness professional. Keep moving, have fun, and get fit!

The “BUZZ” word about Fitness: Caffeine

Tue, 15 Jun 2010 19:37:00 GMT

As an avid runner, I remember reading an article a few years ago about the positive effects of caffeine on fitness performance. Is this true? How can caffeine effect on your fitness program? – Alan Grant, Z Pizza – Seal Beach

Before I dive into this question let me define what caffeine is, where it is found, and how it interacts with our bodies. Caffeine is a bitter tasting chemical stimulant that is found naturally in coffee beans, tealeaves, cocoa beans and some fruits. Although it was discovered in 1819 by a German chemist, things like coffee beans have been around for hundreds of years and have been used by many cultures as medicine and food.

Today, it is most commonly consumed by people like you and me in the form of coffee, tea, chocolate, energy drinks and is a popular added ingredient in carbonated beverages and some over-the-counter mediations. In a study done in 2000 it was estimated that 54% of Americans drink caffeine everyday. Today with the integration of more sodas and energy drinks this number has increased to 90%, mostly effecting our youth and younger generations. Physiologically, caffeine makes us feel alert, pumps adrenaline to give you energy and changes dopamine production to make you feel good, but how?

Caffeine stimulates the central nervous system by blocking the chemical reaction that normally causes a calming effect in the body. Your heart rate increases, your pupils dilate, your muscles tighten up, and glucose is released into your blood stream for extra energy. This in part is the “fight or flight” response you have likely heard about.

Caffeine vs. Fitness Performance

In addition to various psychological and physiological effects, numerous studies have documented caffeine's enhanced effect on athletic performance, particularly in regard to stamina and endurance. Studies show that caffeine ingested 1-2 hours prior to exercising increases stamina and endurance in moderately strenuous aerobic activity. Other studies researching caffeine consumption on elite distance runners and distance swimmers show increased performance times following caffeine consumption.

Caffeine's positive performance-enhancing effects have been well documented. So much so that the International Olympic Committee placed a ban leading to disqualification for an athlete exceeding regulated levels for performance. Roughly 600 to 800mg of caffeine, or 4 to 7 cups of coffee or related beverage, consumed over a 30-minute period would be enough to exceed this level and cause disqualification.

Caffeine: Pre-Exercise Drink?

Although caffeine has shown to have benefits to providing endurance in fitness it has not shown any results for strength improvement. In fact, ingestion of caffeine can counteract the body’s production of creatine that helps with your muscles natural ability to access stored energy for maximal output.
So if you plan to hit Starbucks before your next 10K, be sure you've been drinking it during training, says Nancy Clark, a dietitian and author of the Sports Nutrition Guidebook. Too much caffeine can make you overly jittery and nervous, and that may hurt performance, says Bülent Sökmen, a researcher in the department of kinesiology at California State University-Fullerton.

The Caffeine Downer

Despite coffee/caffeine's positive effects on psychological states and performance, there are numerous documented risks. Caffeine stimulates the central nervous system and can produce restlessness, headaches, and irritability. Caffeine also elevates your heart rate and blood pressure. Perhaps the most important long-term problem is the effect of caffeine on sleep. The half-life of caffeine in the body is about 6 hours. If you drink a big cup of coffee with 200 mg of caffeine at 4PM, at 10PM you still have about 100mg in your body. Even though you may be able to sleep, you may not be able to obtain the restful benefits of deep sleep. What's worse, the cycle continues as you may use more and more caffeine in hopes of counteracting this deficit.

Caffeinated Conclusions…

Though caffeine has some benefits in relation to exercise performance, risks have been documented. Most problems seem evident with very high consumption. The American Heart Association says that moderate coffee drinking (one or two cups per day) does not seem to be harmful for most people. As with everything else, moderation is the key to healthy caffeine consumption. Slow and steady wins the race.

We suggest that if you drink coffee, drink only 1 cup prior to an exercise program, and drink organic coffee. Enjoy that cup!

Kettle….What?

Tue, 15 Jun 2010 19:28:00 GMT

“I have been working out for years but feel like I have hit a plateau. I am currently training for a tri-athalon in support for the Evelyn Grace Foundation and need a program that is dynamic and will get me in great shape for my event. I have been hearing about kettlebells training. Is it a good exercise program?“ -Bobbie Doyle, Seal Beach

Kettlebell training is one of the fastest growing disciplines in fitness right now. Whether you have already tried it or you have never heard of kettlebell training; most all trainers would agree it is one of the best full body workouts that melts fat, tones your body and increases flexibility.

Kettlebell training is one of the earliest forms of strength training. Historically it has strong roots in Russian culture and was used as a high performance training techniques for special ops military training programs. It eventually gained popularity with hardcore fitness enthusiasts. In the 1970’s kettlebell training migrated to the U.S. and was immediately integrated into elite training programs for US military, law enforcement, and professional athletic training. It’s aggressive, high performance training techniques have been used to enhance muscular strength, endurance, speed, coordination, and flexibility. Agencies such as: Special Forces, FBI, police, the US secret service and firefighters use it. Famous celebrities and world class athletes such as: Lance Armstrong, Jennifer Lopez, Penelope Cruz and Matthew McConaughey all workout with this method.

The kettlebell looks like a cannon ball with a handle on the top. Many were originally drawn to the kettlebell because of its simplicity and unique shape. As we began to study this simple, utilitarian looking implement, we discovered a deeper training philosophy surrounding its historic use. Kettlebell training focuses on muscle integration rather than isolation. Nearly every drill recruits multiple muscle groups to work in unison. The body is trained as a whole and particular emphasis is focused on the core, back, and leg muscles. Kettlebells recent growth in popularity is probably based out of the industry’s shift toward dynamic functional exercise.

In a study done by the American Council on Exercise (ACE), it was determined that kettlebell training burned twice the amount of calories in half the amount of time. This is achieved because of the full body movement done in a quick interval-training format. “It’s a quick workout; you get a big bang for your buck in a very short amount of time,” says Barbara Bartee, a HKC certified trainer. “I started training with kettlebells only about 6 months ago and quickly became addicted to the training format. I instruct various kettlebell training classes during the week aside from incorporating it with many of my personal training clients. Their results have been amazing! It has provided my clients a new style and level of training while giving them additional goals and challenges.”

What makes the kettlebell so different from traditional weights is the offset center of gravity; this makes the weight come alive in your hand. The kettlebell asks the body to work as one unit, demanding a strong mind-muscle connection. It will strengthen and lengthen your muscles without bulking you up or packing on size. Lithe, tight, functional muscles are the result of a solid kettlebell program.

When executed and trained properly, it will strengthen tendons and ligaments, improve posture and reduce your risk of injury making you incredibly resilient. It's an awesome cardio and strength workout in one so you can literally cut your workout time in half. Avid kettlebell exercisers can typically be recognized by their slender, toned, and trimmed bodies. The combination of moves is endless; it's challenging, fun and gets massive results.

Finally, to get the best results possible from your kettlebell training you need to practice good technique and learn from the pros. Take the time to learn from either an Russian Kettlebell Certified (RKC) or Hardstyle Kettlebell Certified (HKC) instructor. You can find instructors local to your area most anywhere in the United States. We have certified coaches at Beach Fitness as well. The point is to avail yourself of the best teaching you can, and thus set yourself up for success.

What do I Eat after a Workout?

Tue, 15 Jun 2010 19:23:00 GMT

Out of the three options of foods there are two that should be eaten after a workout, Protein and Carbohydrates. Fat needs to be left off the after workout menu!

Having said that fat is good and necessary for you. Fat helps to dissolve certain vitamins and is essential in your diet. The reason you don't need fat after a workout is because it slows down the digestion of carbs and proteins that is the exact opposite of what you want to happen after a workout.

Immediately after a workout the food that you need most is protein. There is a window of time after a workout in which protein is most beneficial to repair your muscles and replenish your body with nutrients that have been depleted during your workout. This window lasts about an hour but you want to get your protein as quick as possible, hopefully within the first half an hour.

So what kind of protein should you have after a workout? Chicken, egg whites, tuna and other meats are great sources of protein but unfortunately they are whole foods and can take quite some time for your body to absorb. If you have spent time at our gym you have probably noticed the trainers walking around with their coveted protein shakes. The reason for this 'obsession' is that the protein shakes contain a mixture of whey and a liquid (water) thus a whey protein shake.

A whey protein liquid is the fastest digested form of protein there is. This is why it is the protein of choice for a post workout meal. Not only is protein powder easy to transport with you to the gym but it is easy to mix together after your workout. Generally 20 to 50 grams of protein should be consumed after a workout (shoot for 30 grams).

Second food source that should be eaten after a workout is carbohydrates. Like protein, there is an ideal form of carbohydrates after a workout. Generally speaking, the good carbs like whole wheat bread and brown rice are great for meals during the day but not ideal after a workout. The fiber in these carbs that makes them ‘good’ also makes them harder to digest. Now this doesn't mean that the ideal food is a doughnut or a cookie, it just means that a simpler sugar will be more beneficial in restoring the muscle's sugar levels post workout.

The ideal carbohydrate after a workout is essentially sugar in the form of dextrose (glucose). Dextrose is a simple sugar and is the chief form of sugar manufactured and used by the body. The body makes dextrose/ glucose from proteins and fats but mainly from carbohydrates. However like in the case of protein from whole food, producing dextrose takes time and after a workout time is of the essence. Without dextrose in your post workout meal your body may actually breakdown your newly built muscle to in order to restore your glucose storage.

Like protein there is an ideal amount of carbohydrates to consume post workout. Generally 40 to 80 grams of carbs should be consumed after a workout (shoot for 50-60 grams).
So how to get this all in after a workout? Simple, get a shaker and measure out your protein powder and glucose ahead of time. After your workout simply add water and drink it down on your way home!

The bottom line for healthy weight loss and fitness sounds simple: You have to eat fewer calories than you use up — but not fewer than your body needs to function at its best.

The size, timing, and content of your pre- and post-exercise meals and snacks can play an important role in your energy levels during your workout, how well your body recovers and rebuilds after your workout, and whether the calories you eat will be used as fuel or stored as fat. Here’s what you need to eat and drink to get the results you want!

Your Post-Exercise Fluid Needs
Most moderate exercisers will lose about one quart (4 cups) of fluid per hour of exercise, so try to drink about 16-20 ounces of water shortly after your workout to aid the recovery process. If you sweat a lot or the weather is hot and/or humid, consider weighing yourself before and after exercise, and drinking an ounce of water for every ounce of weight you've lost. Because heavy sweating also causes loss of minerals and electrolytes, consider using a sports drink with electrolytes if you need to replace more than 2-3 cups of fluid.

Your Post-Exercise Meal or Snack

As long as you’re staying within your overall range for the day, you don’t need to be obsessive about matching the following calorie and nutrient ratios perfectly. Just be careful not to fall into the very common trap of thinking that it’s OK to eat anything and everything in sight because you just worked out. Many people are very hungry after a workout, making it easy to eat more than you really need, or choose foods that won’t really help your body. Eating too much of the wrong thing can do the opposite of what you want—cause your body to store that food as fat instead of using your post-workout food to refuel and repair your muscles.

Calories.

Ideally, try to eat enough calories to equal 50% of the calories you burned during your workout. So if you burn about 600 calories during your workout, try to eat 300 calories afterward.   Don’t worry about undoing the calorie-burning benefits of your workout–that’s not how weight loss works. As long as you're eating within your recommended calorie range (whether for weight loss or maintenance), you'll be on your way to reaching your goals.  
Carbohydrates. Roughly 60% of the calories you eat at this time should come from carbohydrates. Contrary to popular belief, your body needs more carbohydrates than protein after a workout, to replace the muscle fuel (glycogen) you used up and to prepare for your next exercise session. Moderate exercisers need about 30-40 grams of carbohydrates after an hour of exercise, but high-intensity exercisers need more—around 50-60 grams for each hour they exercised.   If you have some favorite high-carb foods that are lacking in the whole grains and fiber that are often recommended as part of a healthy diet, this is a good time to have them! Your body can digest refined carbohydrates faster during your "refueling window," but if you’re a whole foods foodie, don’t force yourself to eat processed foods.

Protein.

While carbs are essential, it’s also important to include some high-quality protein in your post-workout meal or snack. This protein will stop your body from breaking down muscle tissue for energy and initiate the process of rebuilding and repairing your muscles. About 25% of the calories you eat after a workout should come from protein—that's about 10-15 grams for most people.  
Fat. Fat doesn't play a big role in post-workout recovery, and eating too much fat after a workout won't help your weight control or fitness endeavors. Only 15% (or less) of your post-workout calories should come from fat—that's less than 10 grams.

The ideal time to eat after a workout is within 30 minutes to two hours, when your body is ready and waiting to top off its fuel tanks to prepare for your next workout.

But if your appetite or schedule doesn’t allow you to eat a meal right after your exercise session, don’t panic. Your body can still replace your muscle fuel over the next 24 hours, as long as you’re eating enough food to support your activity level. If you can, have a smaller snack that contains carbs and protein as soon after exercise as possible. Liquids like smoothies, shakes, or chocolate milk, and/or energy bars can be especially effective snacks after a workout.

As a moderate exerciser, you have a lot of flexibility when it comes to timing your meals and choosing your foods. The most important thing is getting to know your body and how it responds to exercise, so that you can give it what it needs to perform at its best. Eating the right things at the right times after you work out is essential to keeping your energy up, your workout performance high, and your body in fat-burning mode.

It’s often been said that variety is the spice of life. Interestingly, the average person only knows and uses about ten exercises in their workout program. Similarly, the average person only eats approximately 10-12 foods on a regular basis. When you consider that there are literally thousands of exercises and hundreds of food choices it’s obvious that people are bored both at the gym and at their dinner table.

Food: The First Drug of Choice

Eating the same foods over and over is one of the most sure-fire methods to developing a food intolerance. Not to be confused with a food allergy, food intolerances are negative reactions to foods that produce symptoms such as nasal congestion, skin conditions, headaches, itchiness, lethargy and a variety or other maladies. These conditions are thought to be brought on by a ‘leaky gut’which is characterized by the passing of undigested food particles through the gut wall and into the liver. When our liver becomes backed up from the many food additives, chemicals and pesticides so many of us consume, the undigested food particles end up making it to our general circulation which causes an immune response from our body. Over time, if we continue eating those foods our body considers harmful, the immune system continues mounting a stronger and stronger response, shown by the many symptoms described above.

One particularly successful method of reducing the chances of developing intolerances to certain foods is to eat foods on a rotating basis. It’s generally accepted that food stays within your system for approximately 48-72 hours, with an average of 55 hours. Therefore, eating your food on a four-day rotation works well for many people and has eliminated many of the symptoms associated with food intolerance because they avoid exposing themselves to foods from the same families, or genus, minimizing the immune response. To make this way of eating work for you I recommend what I call a “training rotation plan”, which is much easier than a true rotation diet that requires monitoring foods by families (taxonomic relationships). With a training rotation plan, you keep a notepad in your pocket and write down everything you eat and drink on a daily basis. At the end of the day you look at all the foods and don’t allow yourself to eat those foods for another 72 hours. For example, if you ate eggs, chicken, cauliflower, mushrooms and drank orange juice on Monday, you would not eat any of these foods nor drink orange juice again until Friday.

Rotating your foods is not the only measure you must take to reduce your chances of developing a ‘leaky gut’ and the resulting food intolerances. Pharmaceutical medications (especially NSAIDS), alcohol and stress have all been shown to cause a ‘leaky gut’. I recommend that in addition to rotating your foods, you should work with a natural medicine physician to avoid medications and alcohol as much as possible, and work to limit the amount of stress in your life; many of you will find the book Conversations With God by Neale Donald Walsch helpful in understanding and managing the stresses of life!

Exercise: The Second Drug of Choice

Unfortunately many people are stuck doing the same exercise routine day in and day out, and are likely causing damage to their musculoskeletal system by repetitively performing the same movements with little or no variety. Some people find it stressful trying to develop a new program while others simply don’t know enough exercises. Exercise should not a source of negative stress considering that it can improve sleep quality, metabolic rate, muscle tone, and one’s overall sense of well-being.

Taking some of the stress out of exercise is easy when one considers that human movement can be broken down into seven basic movement patterns. I’ve identified these patterns as Primal PatternTM movements in my book Movement That Matters because of the importance they likely played for survival purposes in developmental man. These patterns are: squatting, lunging, bending, pushing, pulling, twisting and gait (walking, jogging and sprinting). All of these movements can be performed while standing upright and using equipment such as Swiss Balls, medicine balls, cable machines, balance boards and free weights (dumbbells and barbells).

Using these patterns to create new and exciting exercise programs for you is quite simple. Select 3-4 patterns to perform during any given workout and perform 2-4 sets of each pattern. For example, you may choose to use the squatting, pushing, pulling and twisting patterns during a workout. You could start your workout with squats, then move to a standing cable push, followed by a cable row and finishing with woodchops, performing 2-4 sets of each exercise. Also, you could perform them in a circuit format by performing one set of each pattern in sequence followed by a rest period (resting long enough to regain good form on your next circuit). If selecting exercises is difficult for you, flipping through past issues of NZ Fitness should give you the exercise variety you need.
Conclusion

Don’t be one of the many that are stuck eating the same foods and using the same exercises over and over in the gym. By getting some variety in your foods and workouts you will not only abolish boredom and lethargy, you can reduce your risk of developing food intolerances and musculoskeletal imbalances. You’ll find that not only does your body look and feel better, you’ll have a renewed enjoyment at mealtime and look forward to going to the gym!

What is Functional Exercise - Paul Chek

Tue, 15 Jun 2010 19:18:00 GMT

1. Comparable reflex profile (Righting and Equilibrium reflexes) When moving across any object, stable (earth) or unstable (surf board), the body uses reflexes to maintain your upright posture. People with brain and spinal cord injuries often have to perform certain exercises to restore these reflex actions. Athletes needing particular reflex responses can use specific exercises to target the reflex profile they need to improve.

2. Maintenance of your center of gravity over your own base of support Whether standing at the sink brushing your teeth (Static postural component), or performing a walking lunge, squat or power clean (Dynamic postural component), failure to maintain your center of gravity over your base of support results in falling and possibly injury.

3. Generalized motor program compatibility The most functional exercises use movements that have a high carryover to work and sport. The best functional exercises have a relative timing profile similar to many other activities. For example, the squat exercise has a very similar relative timing profile to jumping, yet the leg press, knee extension and hamstring curl machine are very different, which is why they do very little if anything to improve vertical jump performance!

4. Open/closed chain compatibility If you push against an object and you can not move it, such as performing a chin-up, the chain (muscles/joints) is closed. When performing a lat pull down you are overcoming the resistance and thus, the chain is open. Because the recruitment of muscles and movements of joints is task specific, your exercise selection must be equally specific to achieve an functional outcome.

5. Improves relevant biomotor abilities Each exercise is composed of “biomotor”, or “life-movement,” abilities. According to Bompa (8), biomotor abilities are strength, power, endurance, flexibility, coordination, balance, agility and speed. An exercise is most functional when the biomotor profile most closely approximates the ability lacking in the athlete’s body or when it most closely resembles the task being trained for.

6. Isolation to integration Bodybuilding has plagued athletic training and rehabilitation with the urge to “isolate” muscles and make them BIGGER! It should never be forgotten when trying to improve functional performance, the brain only knows movements, not muscles. To achieve optimal results with any isolation exercise, adequate time must be spent training the muscle to contribute to a functional movement pattern.

Get off your fat and get the fat off! - Paul Chek

Tue, 15 Jun 2010 19:16:00 GMT

There are many fads and fallacies regarding fat loss. The bottom line is this; you will not lose fat if you cut calories dramatically, and you will only lose body fat (and keep it off) if you burn calories through regular exercise! It really is that simple. The part that everyone finds so challenging is figuring out this balance between calorie consumption and calorie expenditure; what do I eat, when do I eat it and what kind of exercise will optimize fat loss. Then the only hurdle is actually doing the work!

One thing I know for sure after years of clinical experience treating back pain patients who had become overweight from inactivity secondary to pain:
DIETS DON’T WORK!!

This is particularly true with females. In the book “Outsmarting the Female Fat Cell”, Debra Waterhouse makes it very clear that females come equipped with significantly more lipogenic (fat storing) enzymes and significantly less lipolytic (fat releasing) enzymes than their male counterparts. She also cites studies showing that a female’s lipogenic enzyme count increases and lipolytic enzyme count decreases after a calorie-restricted diet, making it increasingly harder to lose weight with each and every successive diet!

A man’s body doesn’t appreciate dieting either. I have seen many male back pain patients undergo hospital directed diets, lose 60 pounds, and gain it all back in as little as a month. Coming off a diet to start eating “normally” again is like the tide coming in!
Instead of starving your body to shed fat, a more effective method is to increase the amount of energy you expend. Muscle cells are fuel hungry machines. Consequently any exercise that increases the size of muscle cells and makes them work more often will increase metabolism for optimal fat loss. Sounds to me like resistance training tops out again! It is well known among strength training professionals and researchers that there is a significant post-exercise elevation of metabolism, lasting up to 3-4 hours after your weight training session ends. This is an important consideration when deciding between cardio work or resistance training for fat loss. Since cardiovascular exercise provides very little post-exercise elevation of metabolism, your cells stop burning extra energy when you get done with your run, bike, swim, etc. Compare this to a good, solid weight training session where your metabolism keeps nibbling away at that fat for hours.
To see this in action, look at any group of athletes whose predominant exercise consists of resistance training, or short, high intensity sprint work. Sprinters are some of the very leanest athletes in the world. Olympic Weight lifters would rather be castrated than go for a run, yet they are predominantly a very lean group. Bodybuilders, by simple observation, are far leaner than those trying to lose fat by aerobics alone.

When visiting New Zealand, I filmed a special on the PUMP program at Les Mills World of Fitness for my video magazine. PUMP (or Body Pump as it is called in the USA) is a highly popular free weight training class choreographed to music and taught in a group setting. I was amazed at the incredibly lean, fit looking bodies in the room. If you view an aerobics class, you just don’t see the same thing. In fact, IDEA released a study a couple years ago indicating that aerobics instructors had an average body fat of >20%, which is suprisingly high for what could be considered a professional athlete.

The whole physiology of someone who lifts weights is geared up to burn calories. The opposite is true of aerobicisers, whose physiology is like that of a Honda Civic; stretching a gallon of fuel for 40 miles. When you want to lose fat, you want to be like a Cadillac or a Hot Rod; you want to be fuel inefficient! Therefore you want to do exercises in such a manner that fuel efficiency is sacrificed. When serving as Trainer of the US Army Boxing Team, I used to implement weight lifting circuits of 12-18 exercises performed at maximum speed and effort for 30 seconds with intensities of 50-60% 1RM. The fighters hated me for it, but I assure you they were strong, could handle lactic acid build-up in the third round, and were lean, VERY LEAN!

In the past three years I have had very good results using a circuit concept I learned from Charles Poliquin: 5 compound exercises back to back with < 1:30 rest. The rest periods become progressively shorter as the clients’ condition and tolerance for lactic acid improves. Initial weight loss may be due to the fact that they are woofing their cookies between circuits, but within a few sessions clients learn to come rested and with less in their stomachs! This format causes huge caloric expense during and after training because the exercises chosen are predominantly closed chain with free weights. This type of program causes your body to reach states of near meltdown, which activates your thermo-regulatory system, burning even more calories. The program is done 3-4 times per week with intensities of 70-80% 1RM, cycling various exercises in and out to prevent injury.
Another useful method I used to keep the US Army fighters lean was not letting them eat dinner within three hours of going to sleep. I highly recommended a large protein-rich breakfast, a well-balanced lunch, and dinner as the smallest meal of the day for those needing to “shake some weight”.

So there you have it, if you want to lose fat, do the following:
- DON’T DIET! Eat a nutritious well balanced diet to discourage “survival” fat storage.
- Make your first two meals of the day the largest. Eat snacks as needed to convince your body you’re not starving, so you don’t activate lipogenic enzymes
- Eat your smallest meal of the day for dinner, remembering to give three hours between eating and hitting the sack.
- Use resistance training to increase muscle mass, increase cellular metabolism and become FUEL INEFFICIENT
- Apply periodic cycles of high intensity circuit training. Format your circuits with 5 compound exercises, short rest periods, bring a towel so you don’t sweat all over everyone and prepare to up-chuck if you eat too close to your training session.

I have been applying these principles with great success, as have CHEK Institute trained professionals all over the world. I am sure you can create the body you’ve always wanted with them if I can!

Indoor Bootcamp - Challenge May 7

Fri, 07 May 2010 14:38:00 GMT

This challenge is vary similar to the Tuesday night Fusion Row challenge.
One Round For Time:
50 burpees
40 Situps
30 KettleBell Swings
20 Plyo box jumps
10 Squats
5 Pushups

Nice work Bootcamp
Jennifer N: 6:50 25lbKB, 20" Box
Desiree R: 6:37 25lbKB, 20" Box
Kristen E: 6:50 18lbKB, 22" Box
Diana Hill: 6:46 25lbKB, 18" Box
Carol M: 6:56 10lbK, 14" Box
* JR: 6:30 25lbKB, 32" Box

* = Time to beat.
Comment your time at the Beach Fitness Facebook Page

Challenge - Bootcamp "Body Weight"

Wed, 05 May 2010 14:20:00 GMT

Challenge - Bootcamp "Body Weight" May 5th
Replete for 15mins
20 Pushups
30 Situps
40 Birpies
50 Squats

Diana H: 3.25
Desiree R: 3.25
Mallory R: 3.5
Kristen E: 3.25
Robert K: 3.5

Challenge - RowFusion1

Wed, 05 May 2010 03:25:00 GMT

RowFusion Challenge 1.0 May 4th
For Time:
500 Meter Row
50 Birpies
40 Situps
30 KettleBell Swings
20 Box Jumps
10 Squats

Andrea O: 8:54 - 15lb KB, 32" Box
Desiree R: 8:59 - 25lb Kb, 22" Box
Matt M: 9:10 - 25lb KB, 18" Box

Nice Work Guys.

Why you should avoid Soft Drinks?

Wed, 10 Mar 2010 16:51:00 GMT

One of the most proactive steps you can take when loosing weight is to stop drinking soft drinks.

These are the following ingredients in soft drinks:

Phosphates - which affect the body's level of iron.

Sugar - in SIGNIFICANT amount.

Artificial sweeteners - soft drinks are the largest dietary source of High-Fructose Corn Syrup (HFCS). Food and beverage manufacturers began switching their sweeteners from sucrose (table sugar) to corn syrup in the 1970's when they discovered that HFSC is not only cheaper to make, it is also nearly 20 times sweeter than sugar - which further decreases manufacturing costs. The fructose in HFCS is true NON-FOOD, meaning that it has no enzymes, vitamins or minerals, so it takes these micronutrients from your body while it assimilates itself for use. This form of fructose is metabolized differently, and converts to fat more readily than any other sugar. It does not stimulate insulin secretion or enhance leptin (the body's appetite regulator), both of which act as key signals in regulating your body weight and how much food you eat. Other sources of fructose, such as fruit, DO NOT create a problem for people because they contain their own micronutrients and are metabolized effectively.

Two other artificial sweeteners are aspartame and Splenda.

Aspartame is a sugar alternative or artificial sweetener found in hundreds of foods, drinks, chewing gums, medicines and popular supplements. The US Food and Drug Administration (FDA) have revealed clear links between aspartame and miscarriage, headaches, numbness, fatigue, sexual disfunction, blurred vision, insomnia, diabetes, brain tumors, seizures and depression. Reports have found that women who consume aspartame during pregnancy have an increased chance of having a child with brain damage. The reason why aspartame is so dangerous for you is that it converts into acid and methanol (which is a deadly kind of alcohol!). There are already many lawsuits in the United States in process regarding the damages aspartame makes.

Splenda is America's number one selling artificial sweetener and is best known for its marketing logo "made from sugar, so it tastes like sugar". Splenda is actually made from chlorinated hydrocarbons or organochlorines. Organochlorines are mainly used for pesticides (such as DDT) and have consistenly been associated with cancer and abnormalities within the reproductive, immune and nervous system. Splenda is the first organochlorine ever used for human consumption! This chemical was first discovered to control malaria by killing the insects, then it became popular for agricultural use. It is an artificial agricultural insecticide. Even though DDT was banned in the US in 1972, it has now come to life again as Splenda. Doesn't it feel great to pour DDT in your body?

Phosphoric acid - which can interfere with your body's ability to use calcium. Research shows this can lead to osteoporosis and softening of teeth and bones.

The Ohio Dental Association released this statement: This acid begins to dissolve tooth enamel in only 20 minutes. Phosphoric acid also neutralizes the hydrochloric acid in your stomach, which can interfere with digestion, making it more difficult for you to assimilate nutrients".

The absolute worst soft drink you can have is tonic water. Tonic water consists of quinine, another word for teratogen. Teratogen is any substance known to cause physical defects in a developing embryo. Quinine has been a traditional treatment for malaria for more than a hundred years and its many side-effects have been noted. Quinine used to be sold over-the-counter as a sulphate for the treatment of leg cramps but was withdrawn by the FDA when the opposite effects were reported. Remember, quinine is just a modern word for teratogen, the poison. Quinine (teratogen) is added to tonic water to give it a slightly bitter taste. Some people use tonic water for leg cramps even today. This is a false relief when the actual problem is iron, calcium and/or magnesium deficiency.

You all understand that not only does these ingredients affect people trying to loose weight but all of us, children as well as adults. All ingredients above are CHEMICALS! Do you want to put that in your body and do you feel comfortable giving your kids these chemicals? If there is one easy step you can do right now at this moment to increase your health, that is to STOP drinking soft drinks and replace it with water.

How do I get great abs?

Wed, 10 Mar 2010 16:51:00 GMT

I workout regularly and train my abs daily but still don’t have the six-pack I have always wanted. How do I get great abs like those guys in the magazines?

- Rick White, 52, Seal Beach

As we approach spring and summer we all dream of having those flat, washboard abs. Abs should look good but more importantly they must function and support the body. Your abdominals are an integral part of your core. Developing great abs is not as simple as doing crunches and sit-ups; it is a progressive process of building a foundation of strength for your body. There are many things to consider when developing “great abs”, such as exercise, diet, and good genes. Unfortunately, genes play a role in having those perfect abdominal muscles! But don’t give up, if having great abs is your passion there are 2 major things that you need to focus on, proper diet and proper exercise. First, let’s get a better understanding of what our core and abs do so that we can better understand how to develop them.

The “core” refers to your entire torso, including your neck, internal organs and hip flexors. It is very complex and serves many vital functions that contribute to your overall health. To appreciate the importance of your abs and core here are some key ‘core’ functions to consider; protection of your central nervous system and internal organs, circulatory support for major arteries and veins, as well as support for spine and ribs. But lets get down to it, how do I get GREAT ABS?

The Diet: they are not for the short term; it is a choice you make for your lifestyle in order to live and eat healthier. If you want your abdominals to show you have to burn fat and build muscle, especially in the mid region. For any of us that store fat around our stomachs and bellies really need to look at your diet. Many of us are consuming foods or drinks that we’re allergic or intolerant to which affects abdominal function and shape. When your body processes foods that it doesn’t agree with it stores extra fat around internal organs and muscular tissues that makes a protruding belly (beer gut). Simply, eat whole foods and make healthy choices at every meal. Stay away from processed foods, drink plenty of water, and control your calorie intake. To find out more about food allergies consult your doctor or nutritional therapist. Most importantly if you want great abs you have to eat healthy.

The Philosophy. Once you get yourself into a healthy diet you need to concentrate on building a progressive abdominal and core workout program. The most important part about developing great abs is training your core from all directions. Bring variety to your workouts; simple crunches and sit-ups are not going to get it done. There are many discussions on the proper way to train abdominal muscles, such as “Can I train my abs everyday?” or “Should I train them on separate days?” Doing extensive research on core conditioning and spinal stabilization it is my philosophy to always stay functional. Functional exercise replicates everyday body movement. Further, your abdominals are just like any other muscle tissue you have in your body. They need recovery time to rebuild and develop. So, what do you do?

The Workout. Incorporating core training everyday in your normal workouts will increase your development and get you more efficient results. When training your abs you should always train them as separate parts. You should concentrate on 3 major regions: upper/middle abs, lower abs, and oblique’s. Here are some simple rules to follow when training your abs to get the most out of your workouts:

1. Progress your abdominal workouts by starting with the part of your abs that takes the most coordination: lower abs, external oblique’s, and finish with upper/middle abs. This will reduce chance of unneeded strain on your core and spine.

2. Incorporate stability work into your workouts. Concentrate on using your abs to stabilize the body while replicating functional movement.

3. Train your abs like you would any other part of your, give them time to rest and recover. Over working these muscles can potentially have reverse effects, damage tissues or leave your spine with out stability increasing your chance of injury.

4. Maintain a consistent exercise by incorporating strength training and cardiovascular work.

5. Vary your exercise. Here are some abdominal exercises that you will help you strengthen and sculpt your abs from all directions: bicycle crunches, Russian twist, reverse crunches, stability ball crunches, and side bends. These are all great abdominal exercises that are will get those abs burning and working to there full potential.

For more information on how you can get the abs you have always wanted and how to properly train your core to become stronger and more functional email me at bryce@beachfitness.com.

I am having my first baby, how can I stay in shape and keep healthy during my pregnancy?

Tue, 23 Feb 2010 00:30:00 GMT

Being pregnant in today’s society is wonderful but can also be a bit stressful. With all the information available on Internet, TV and bookstores it is sometimes difficult to know what to do right while being pregnant. As soon as you are pregnant you should think about how you exercise, eat and live. Doctors recommend that you exercise moderately (heart rate under 120) and most sources say that as soon as you are pregnant you should power walk, swim and rest.

So what should you think about when you are finding out that you are pregnant? First of all, always consult your doctor! Next, if you’re already eating healthy continue on that path. If you know that you are not eating the best you can, this is the time for you to start. If this is difficult, try to replace one meal, such as breakfast, to a healthier option, stay like that for a couple of weeks and then replace another meal (dinner, lunch or snack) to a healthier option. In just a month or two you will feel better and realize that you are eating all your daily meals as healthy as you can. By healthy we mean fresh produce, lean meat and whole grain products. Local organic products are always your best choice!

Second, exercising is the key to a healthy pregnancy. Whatever you were doing before the pregnancy you can continue on doing for the first trimester. Assuming you have a normal pregnancy and you have always worked out, continue and do exercises that you like. Remember, even though you can work out normally the first trimester don’t workout with the absolute highest intensity, this is not the time to train for a triathlon or be a gym competitor (run the fastest or push the hardest). Save that energy for after your baby is born. Also, don’t get obsessed about the scale. You can shift one or two pounds a day so if you are obsessed with the scale already, throw it out.

Most importantly, keep moving! Walking, biking, swimming and weight training are all great forms of exercise. The more consistent you are during your pregnancy with exercise the easier it will be for you to return to your pre-pregnancy body composition. Plus, you will have better energy during your pregnancy while allowing your body to operate at a higher level, which will benefit your baby.

Typically, I suggest a 3-day program that incorporates all 5 components of fitness (strength, cardio, flexibility, endurance, and body composition). This fitness program should be something that you can do easily during the first and second trimester. By using a 3-day workout plan, you can bring variety to each day that you workout with plenty of rest between days so that you will look and feel great during pregnancy. Focus on abs/core, legs and upper body strength. These three parts will be combined with cardio. If you choose to do this workout plan every week, you will not only keep track on how your body feels and transforms as pregnant, but you also create a toned and shaped body that will make you a strong, happy and healthy mom!

Remember being pregnant is already a stress on your body so everything in moderation: consistent moderate exercise, healthy moderately sized meals, and rest! For advice about how to start your own 3-day workout plan feel free to email me for more information. Have fun. Get Fit!

- Annika Turner, Seal Beach.

What should I eat to stay healthy and trim?

Wed, 10 Mar 2010 16:54:00 GMT

I train hard at the gym and I find myself really hungry about an hour after I work out. What should I eat to stay healthy and trim?
Since the New Year many Long Beachers have been accomplishing their health and fitness goals by exercising more and eating better. Tim Thumma and Beth Beligan are local residents that have done just that. About 2 weeks ago they jump-started their fitness programs with great success. One of the first things they asked was “What do I eat after I workout?” This is one of the most popular questions for fitness enthusiasts looking to gain efficient positive results.

Simply, out of the three categories of foods there are two that should be eaten after a workout: proteins and carbohydrates. Fats, although beneficial and necessary in our diet, need to be left off the post-workout menu. You don't need fat after a workout because it slows down the digestion of carbohydrates and proteins while dissolving essential vitamins that your body needs for recovery.

During a workout the body does 3 important things: burns calories (carbohydrates), breaks down muscle tissue (proteins), and utilizes water (loses moisture). The size, timing, and content of your post-exercise meals and snacks play an important role in how well your body recovers and rebuilds after a your workout, and whether the calories you eat will be used as fuel or stored as fat. Here is what you need to eat and drink to get the results you want:

You need to replace carbs, protein and water within 30 to 60 minutes after a workout. This time frame is when your body is most able to absorb vitamins, nutrients, and other important rebuilding blocks like proteins that have been depleted during your workout.

· Consuming proteins will stop your body from breaking down muscle tissue for energy and initiate the process of rebuilding and repairing your muscles. What are good sources of proteins? Chicken, egg whites, tuna and other meats are great sources of protein but because they are whole foods they can take quite some time for your body to absorb. Whole foods are always your best option but a common alternative is a protein shake that contains a mixture of whey (milk protein) and liquid (water). Protein shakes are easy to carry to gym and because it is in liquid form it will digest fast to provide efficient results.

The second food source is essential after a workout is, carbohydrates. Your body typically needs more carbohydrates than proteins after a workout to replace your glycogen levels (sugar levels) that you burned during your workout. Like protein, there is an ideal form of carbohydrates after a workout. Generally speaking, good carbs like whole grains and fiber that are often recommended are not ideal after a workout. These ‘good’ carbs are harder for the body to digest. On the contrary, ideal carbohydrates are simple sugars (glucose – more specifically dextrose) will be more beneficial in restoring the muscle's sugar levels post workout. Aside from actual raw sugar, good choices would be 1 to 2 servings of fruits and vegetables such as a banana or a baked potato. Without simple sugars in your post workout meal, your body may actually breakdown your newly built muscle to in order to restore your glucose storage.

In conclusion a post-workout meal should consist of about 60% carbs, 30% protein, and 10% fat within 30 to 60 minutes of the end of your workout. But if your appetite or schedule doesn’t allow you to eat a meal right after your exercise session, don’t panic! Your body can still replace your muscle fuel over the next 24 hours, as long as you’re eating enough food to support your activity level. Try to have a smaller snack that contains carbs and protein as soon after exercise as possible. Moderate exercisers have flexibility when it comes to timing your meals and choosing your foods. The most important thing is getting to know your body and how it responds to exercise, so that you can give it what it needs to perform at its best, so listen to your body! Eating the right things at the right times after you workout is essential to keeping your energy up, your workout performance high, and your body in fat burning mode. Go have fun and get fit!

Staying fit in cold and flu season

Tue, 23 Feb 2010 00:32:00 GMT

Suffering from yet another cold or flu this season?
The holiday season of eating and drinking while trying to make a healthy start to the New Year is a paradox that many of us are stuck between...

“Every year about this time I get sick with a cold and cough or even the flu. I usually have to take about 2 to 4 weeks to rest and recover. Exercise always makes me feel better, but sometimes I don’t know when I should try to get back to my normal routine.”—Janet Carisch, Seal Beach.

I see this more often than not, whether it’s kids, parents, or pro- fessionals the wintertime illness seems to spread and travel fast. Most have been overindulgent for awhile and your body has adjusted to getting too much in excess— food, alcohol and even stress. Like many, Seal Beachers are armed with New Years resolutions of hitting the gym and getting back into fitness but when you are
sick, fatigued and unmotivated it feels impossible.

Studies have shown that mod- erate, regular exercise boosts the immune system and decreases the rate of respiratory tract illness, like the cold and flu. Your immune system fights most effectively when it isn’t stressed, and let’s face it, this time of year that is hard to avoid.
There are many benefits to exercise such as decreasing blood pressure and cholesterol, reducing risk of cancer and stroke, etc. You should always consult your doctor before starting a workout routine. Don’t make the mistake of trying to go back full force into a work- out schedule or start a new work- out routine that will push you beyond your capabilities; more is not always better especially when you are sick.

The American Council of Sports Medicine says, “Cut off your workouts if you have a fever of more than 100 degrees. Having an elevated temperature puts extra stress on your body and can com- plicate your sickness.” A simple way to determine if you are too sick to exercise is doing the “Neck Test”. If you have such symptoms that are above the neck such as stuffy or runny nose, sneezing, and watery eyes typically you can workout. But if you have symp- toms below the neck like cough- ing, nausea, achy muscles you should lay low and let your body rest and recover until you feel bet- ter.

When clients are sick I always advise them not to exercise and to let their body rest and recover in order to avoid prolonged sickness and spreading germs to others.
Most importantly, you have to pay attention to your body. There is the good “push” of effort, which is different from discomfort or over-exertion. After illness, injury
or being sedentary for two weeks or more, you need to ease into your workout regime. Start with a nice long walk, light cardio, bike ride, easy jogs or whatever might be comfortable for you. Think of it as half speed and effort in the beginning. Consistency is the key. Getting back to your routine will be easier than you think.
“An ounce of prevention is worth a pound of cure.” The best way to stay healthy is to simply maintain a healthy lifestyle. Some key steps to defeat that post holiday malaise: eat fresh fruits and veg- gies, avoid processed foods, decrease sweets and sugars, wash your hands regularly, get good quality sleep, and exercise regular- ly!

As we enter a new decade, make a fresh commitment to reserve at least 30 minutes a day four times a week to move your body. Your body will thank you and you will maintain an optimum level of health, as long as you stay consistent!

Making a Commitment

Fri, 03 Jul 2009 04:49:00 GMT

You have taken the important first step on the path to physical fitness by seeking information. The next step is to decide that you are going to be physically fit. The decision to carry out a physical fitness program cannot be taken lightly. It requires a lifelong commitment of time and effort. Exercise must become one of those things that you do without question, like bathing and brushing your teeth. Unless you are convinced of the benefits of fitness you will not succeed.

Patience is essential. Don’t try to do too much too soon and don’t quit before you have a chance to experience the rewards of improved fitness. You can’t regain in a few days or weeks what you have lost in years of sedentary living, but you can get it back if you make a commitment. And the prize is worth the price.