Research has proven unequivocally that breakfast is the most important meal of the day. Eating breakfast provides energy, prevents binge eating, and improves cognitive function throughout the day. Considering the average person has not eaten since dinner, by the time they wake up in the morning their body has been in fasting mode for about twelve hours. Basically, metabolism has slowed to near nothing and it takes breakfast.."break - fast"...to jump start the metabolism again. When you skip breakfast the body goes into starvation mode, blood sugar levels rise, and glucose is stored as fat. A good breakfast consists of a balance of lean protein like eggs, lean meats, beans or low fat dairy and healthy carbohydrates rich in fiber like fruit, vegetables, whole grain cereals or breads, and oatmeal.
The studies conducted show that breakfast eaters have a lower Body Mass Index (BMI) and are at lower risk for obesity. This is likely attributed to the metabolism-boosting effects along with the fact that eating breakfast prevents hunger-induced binge eating common among those who skip and reach for unhealthy snacks an hour or two after arriving at work or school. Because the body lacks energy when breakfast is skipped the brain is also starved due to the imbalance in insulin levels making it difficult to concentrate. This has led researchers to conclude that children and adults who eat breakfast are more successful in work and school and those who have lost weight are more successful at maintaining long term.
A Tip from The Bootcamp Express
Tuesday, September 14, 2010
Monday, September 13, 2010
The Shin - Core Connection (Bill Hartman, PT, CSCS)
The Shin - Core Connection (Bill Hartman, PT, CSCS)
"Shin splints" - the chronic irritation of tissues in the front of the lower leg that can affect your workouts and make you want to stop running.
Typical causes include training on hard surfaces, running uphill or downhill, and have weak dorsiflexors (the muscles that pull the toes upward). Overtraining, having tight calves, and wearing old shoes tend to make matters worse.
Along with the normal physical therapists prescribed calf stretching, toe lifts and towel toe curls - also roll those calf muscles (SMR), IT band and hamstrings.
BUT...Bill Hartman and other physical therapists are also attributing this chronic condition to poorly conditioned runners with weak, stiff hips, weak gluteus maximus muscles, and weak core musculature.
Two beneficial exercises to help strengthen these areas include: Side Bridges or Side Plank - hold for 30 seconds then lower and raise hip 3 times for 10 to 12 reps. Do this three times on each side.
Next, perform Glute Bridges or Pelvic Bridges (Lifts). Rise and hold for a count of 5, lower and repeat 10 to 12 times. Do this three times.
You can alternate these two exercises - Side, Back Bridge, Side until you complete them all! Try doing these every other day along with the other stretching.
A Tip from The Bootcamp Express.
"Shin splints" - the chronic irritation of tissues in the front of the lower leg that can affect your workouts and make you want to stop running.
Typical causes include training on hard surfaces, running uphill or downhill, and have weak dorsiflexors (the muscles that pull the toes upward). Overtraining, having tight calves, and wearing old shoes tend to make matters worse.
Along with the normal physical therapists prescribed calf stretching, toe lifts and towel toe curls - also roll those calf muscles (SMR), IT band and hamstrings.
BUT...Bill Hartman and other physical therapists are also attributing this chronic condition to poorly conditioned runners with weak, stiff hips, weak gluteus maximus muscles, and weak core musculature.
Two beneficial exercises to help strengthen these areas include: Side Bridges or Side Plank - hold for 30 seconds then lower and raise hip 3 times for 10 to 12 reps. Do this three times on each side.
Next, perform Glute Bridges or Pelvic Bridges (Lifts). Rise and hold for a count of 5, lower and repeat 10 to 12 times. Do this three times.
You can alternate these two exercises - Side, Back Bridge, Side until you complete them all! Try doing these every other day along with the other stretching.
A Tip from The Bootcamp Express.
Thursday, September 9, 2010
The Bootcamp Express: The Origins of Pilates
The Bootcamp Express: The Origins of Pilates: "During World War I, a German named Joseph Pilates was interned in England where he worked as an orderly in a hospital that tended to injured..."
The Origins of Pilates
During World War I, a German named Joseph Pilates was interned in England where he worked as an orderly in a hospital that tended to injured war veterans. While he was there, he created a series of spring-controlled apparatus designed to help bed-ridden hospital patients engage in light resistance exercise. His method of exercise became known as "contrology" because it involved using the mind to control and focus on core muscles in the body as exercises were performed. He created "The Pilates Principle" which utilized a series of 34 exercises to strengthen, stretch and stabilize key muscles through proper alignment, centering, breathing, concentration, control, and precision with flowing movements.
Over time Joe developed more apparatus to add to his repertoire of specialized Pilates machines.
Joe brought Pilates to the United States when he moved to New York City in 1926 with his wife Clara and opened the first studio near the New York City Ballet. It became quite popular with the dancers since they could build long lean muscles with a strong core to support their movements. By the early 1960s Pilates had gained popularity outside New York City with many of Joe's students becoming teachers and opening their own studios, adding their own variations using the original principles.
In the 1970s Pilates became fashionable among Hollywood celebrities when former student Ron Fletcher opened his LA studio introducing innovations to Pilates inspired by his years as a Martha Graham dancer. By the 1990s Pilates was no longer limited to the elite taking on huge popularity among the mainstream along with yoga and Tai chi. Joseph Pilates died in 1967 at the age of 87.
Shannon Helfrich (Vice-President, Co-Founder) & Annette Kaptur (President, Co-Founder) at The Bootcamp Express are Peak Pilates Certified Instructors, both for MAT and Reformer. Both integrate Pilates Core Foundations in their Workouts!
Over time Joe developed more apparatus to add to his repertoire of specialized Pilates machines.
Joe brought Pilates to the United States when he moved to New York City in 1926 with his wife Clara and opened the first studio near the New York City Ballet. It became quite popular with the dancers since they could build long lean muscles with a strong core to support their movements. By the early 1960s Pilates had gained popularity outside New York City with many of Joe's students becoming teachers and opening their own studios, adding their own variations using the original principles.
In the 1970s Pilates became fashionable among Hollywood celebrities when former student Ron Fletcher opened his LA studio introducing innovations to Pilates inspired by his years as a Martha Graham dancer. By the 1990s Pilates was no longer limited to the elite taking on huge popularity among the mainstream along with yoga and Tai chi. Joseph Pilates died in 1967 at the age of 87.
Shannon Helfrich (Vice-President, Co-Founder) & Annette Kaptur (President, Co-Founder) at The Bootcamp Express are Peak Pilates Certified Instructors, both for MAT and Reformer. Both integrate Pilates Core Foundations in their Workouts!
Wednesday, September 8, 2010
Join us for the Monster Dash
Annette will be running the 1/2 Marathon - but choose your race! Dress up, have fun and Dominate Your Workout! Annette will be training at The Bootcamp Express, 1515 W. Berwyn Ave., Chicago, IL - M, W, & F. The forest preserves of Willow Springs will serve the other days.
Monster Dash: October, 31, 2010
Welcome to Chicago's Monster Dash -- a great combination of Halloween fun with a fantastic run!
The Monster Dash is a Half Marathon and 5K race on October 31st complete with a costume contest, great running gear for participants, a beautiful course starting and finishing in Grant Park, and of course -- trick or treating! This event is for everyone in your family and is sure to put you in a festive mood for your spooktacular holiday. Do it once and you'll find you and your friends and family will want to make the Monster Dash a Halloween tradition each year!
Register now for the Monster Dash Half or 5K!
Monster Half Marathon: Start Time 8:00 a.m.
You're invited to come in costume for the 13.1 miles along a tree-lined and park-lined route, with views of Soldier Field and the Chicago skyline. Participants get a 1/2 zip running hoodie (men and women's cuts-- women's have thumb holes!), plus your medal is a great gnarly Harley-style belt buckle (see photo upper right)!
Monster Dash 5K: Start Time approximately 8:45 a.m.
This three mile run is a favorite among costumed runners! Our water stops also double as trick-or-treat stops for the kids! Adults get a unisex long-sleeved running shirt and kids get a electroluminesence (EL) short-sleeved tshirt. YUP! It lights up! See the Gear.
Go to: http://www.chicagomonster.org/ and sign up today! Let's have some fun before the snow falls!
Monster Dash: October, 31, 2010
Welcome to Chicago's Monster Dash -- a great combination of Halloween fun with a fantastic run!
The Monster Dash is a Half Marathon and 5K race on October 31st complete with a costume contest, great running gear for participants, a beautiful course starting and finishing in Grant Park, and of course -- trick or treating! This event is for everyone in your family and is sure to put you in a festive mood for your spooktacular holiday. Do it once and you'll find you and your friends and family will want to make the Monster Dash a Halloween tradition each year!
Register now for the Monster Dash Half or 5K!
Monster Half Marathon: Start Time 8:00 a.m.
You're invited to come in costume for the 13.1 miles along a tree-lined and park-lined route, with views of Soldier Field and the Chicago skyline. Participants get a 1/2 zip running hoodie (men and women's cuts-- women's have thumb holes!), plus your medal is a great gnarly Harley-style belt buckle (see photo upper right)!
Monster Dash 5K: Start Time approximately 8:45 a.m.
This three mile run is a favorite among costumed runners! Our water stops also double as trick-or-treat stops for the kids! Adults get a unisex long-sleeved running shirt and kids get a electroluminesence (EL) short-sleeved tshirt. YUP! It lights up! See the Gear.
Go to: http://www.chicagomonster.org/ and sign up today! Let's have some fun before the snow falls!
Wednesday, August 11, 2010
Why They Did It!
The Bootcamp Express is the brain child of 2 female trainers, Annette Kaptur and Shannon Helfrich. Both had extensive corporate backgrounds, Annette in finance and Shannon in sales and marketing. Each chose to leave the corporate grind for their passion and met working for a large, publicly traded fitness center in the suburbs of Chicago. The thing that struck them the most was that the facility they worked in was beautiful and offered every amenity but lacked in helping people attain their goals. Both members and employees were seen as numbers, not people. “We thought we could do it better by scaling back on the fluff and developing what really matters; considering the needs and desires of the individual.” Ms. Helfrich explains, “We wanted to create a positive, happy, goal oriented workout nirvana where both client and trainer benefit from a well defined plan.”
Opening a new gym in this economic climate could be considered risky however the ladies are certain that the value proposition for clients and the incentivized work environment for employees will help to build a quick following. “We are coming from a good place and truly love what we do. The Andersonville neighborhood has a fantastic chamber of commerce and an amazing neighborhood dynamic.” says Ms. Helfrich.
The Bootcamp Express opened its doors on July 12, 2010. A Grand Opening will take place on site at 1515 W. Berwyn in the Andersonville neighborhood of Chicago the week of September 13. The events of the week will include fundraising classes for local charities, specialty demonstrations from the TBE personal trainers and climax on Saturday with a neighborhood open house. For further details please call the studio at 773-293-7103 or email info@thebootcampexpress.com .
Opening a new gym in this economic climate could be considered risky however the ladies are certain that the value proposition for clients and the incentivized work environment for employees will help to build a quick following. “We are coming from a good place and truly love what we do. The Andersonville neighborhood has a fantastic chamber of commerce and an amazing neighborhood dynamic.” says Ms. Helfrich.
The Bootcamp Express opened its doors on July 12, 2010. A Grand Opening will take place on site at 1515 W. Berwyn in the Andersonville neighborhood of Chicago the week of September 13. The events of the week will include fundraising classes for local charities, specialty demonstrations from the TBE personal trainers and climax on Saturday with a neighborhood open house. For further details please call the studio at 773-293-7103 or email info@thebootcampexpress.com .
Friday, July 23, 2010
UPDATE YOUR FITNESS ASSESSMENT
A fitness assessment is a key component to your success when exercising. In fact, I myself find it necessary if you are a beginner or have not followed an exercise program for longer than 3 months. The purpose of an assessment is not only to see where your current fitness level is, but also to chart your progress as you continue to advance in your regimen.
These assessments should be repeated every 12 weeks to see if you're progressing in your goals. Whether or not you are following a specific program from a trainer or fitness group, it is still very beneficial to hire a trainer for a one-time assessment every 12 weeks or 4 times a year. After all, checking your weight is only one of many categories when it comes to gauging your success.
Always ask your trainer for a copy of your updated assessment. Keep this copy on your refrigerator door so you'll always have a reminder of where you started, where you are, and where you're heading. Valuable categories for an assessment are: Body Composition, Body Mass Index and Waist to Hip Ratio, Resting Heart Rate and Target Heart Range, Flexibility Test, etc.
One final note, it usually works best to have the same trainer perform your fitness assessment updates for at least one calendar year at a time. Though it’s not a given rule to do so, keep in mind that every trainer has different measurement parameters they follow to complete an assessment. A consistent comparison will provide the most accurate results to help you grow and progress.
Antonio Velez, CPT
a.k.a. Coach Tino
Professional Fitness Specialist
These assessments should be repeated every 12 weeks to see if you're progressing in your goals. Whether or not you are following a specific program from a trainer or fitness group, it is still very beneficial to hire a trainer for a one-time assessment every 12 weeks or 4 times a year. After all, checking your weight is only one of many categories when it comes to gauging your success.
Always ask your trainer for a copy of your updated assessment. Keep this copy on your refrigerator door so you'll always have a reminder of where you started, where you are, and where you're heading. Valuable categories for an assessment are: Body Composition, Body Mass Index and Waist to Hip Ratio, Resting Heart Rate and Target Heart Range, Flexibility Test, etc.
One final note, it usually works best to have the same trainer perform your fitness assessment updates for at least one calendar year at a time. Though it’s not a given rule to do so, keep in mind that every trainer has different measurement parameters they follow to complete an assessment. A consistent comparison will provide the most accurate results to help you grow and progress.
Antonio Velez, CPT
a.k.a. Coach Tino
Professional Fitness Specialist
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