Why Boot Camp & Small Group Training is SO Effective! – Combination Training!

Time is of essence! In a 45-min to one-hour workout, for most people it is difficult to achieve a proper warmup, an adequate cardio workout, a challenging strength training segment, some postural exercises and an appropriate cool-down and stretch.  How do we fit it all in?  Most people want results in the shortest period of time.  Who wants to spend 2+ hours in the gym?

 Boot Camp  & Small Group Combination Training is the answer 

 Combination Training is an integrated form of training that combines lower body, upper body, trunk musculature and balance training all into one exercise, accomplishing three times as much training in the same amount of time. Yep, the stuff we do at camp every day!

Combination Training is also a more natural and functional way of training.  Can you imagine any daily task that you complete regularly that involves only one joint or muscle group?  Our bodies just don’t function in an isolation fashion.  When you get out of a chair, bend down to pick something up or lift something to put it on a shelf; your entire body functions as a team.  And all sports require your muscles to work together.  And yet when we train in the gym, most people generally train their muscles separately focusing on only one body part at a time.  It would be like a football coach taking each of his starting line players and training them individually before their first game.  Even though each player may be in optimal physical conditioning, if the coach hasn’t pulled them together and scrimmage in order to learn to work together, their first game is going to be a disaster.  For example, a leg extension exercise works the quads independently, but it doesn’t mean the quads will be able to work together well with the hamstrings or the trunk muscles.  Combination training teaches your muscles to work together as a team as they do in real life situations.  During sports or recreational activities, your muscles have to learn to react, support and oppose each other effectively.

 Combination training is an effective form of training both from a time efficiency and a functional perspective.  Keep in mind, however, that it may take you a while before you can work up to combination training exercises; and at boot camp everything can be modified for your current fitness level.  First you have to learn how to execute each individual movement correctly and then you can start combining.

Some examples of combination training exercises would be to combine lunges with an overhead press or squats with rows.  What about performing bench step-ups with bicep curls?  Try balancing on one leg when performing any upper body movement or lying over a stability ball when performing chest presses.  When designing a program, analyze how you can take any exercise skill to the next level by combining two or three movements into one complex, compound movement.  Not only will you be more efficient with your time but also you will be training your body in a way that mimics real-life movements. Come join us at small group or boot camp to see how it works!

SIMPLE MEAL PREP HACKS THAT WILL SAVE YOU TIME

You know by now, that when it comes to healthy eating, preparation is the key to success. But if you love the convenience of prepackaged foods and restaurant meals, it might be hard for you to go cold turkey on your take-out routines; especially if you relaxed a little this summer with cooking at home. Planning and preparing meals ahead of time will make healthy choices a no-brainer for you.

Plan Your Meals Ahead

Select one or two days each week that will be devoted to meal prepping and be creative with your meal ideas. I cook on Sunday and Wednesdays.  Healthy tacos on one night can turn into taco salads the next. Menu planning with grocery lists also reduces that sneaky impulse to buy random items at the grocery store, which not only helps keep you on track nutritionally, but aids in reducing unnecessary (and often expensive) purchases that are devoid of nutritional benefits.

Cook Once and Eat Twice

This meal prep hack is all about leveraging leftovers, repurposing ingredients, and cooking in bulk. With your busy schedules, it can be tricky for you to prepare a full meal every night of the week. Selecting one day a week to prepare several items allows you to plan for leftovers throughout the week. For example, grilling or baking several chicken breasts on one day provides a lean protein for that night’s dinner as well as a key ingredient for chicken salads for a meal the following day. This reduces cooking time and makes meal prepping faster on subsequent weeknights.

Become a Fan of One-Pot Meals

Toss prepped ingredients together with a little olive oil, salt, pepper and a variety of spices and roast in the oven. Or invest in a crock-pot or instant pot and experiment with making homemade soups and slow-cooker meals. A little chicken or vegetable broth with fresh vegetables, diced sweet potatoes, and lean protein (such as chicken or loin meats) make a tasty and nutritionally balanced meal.

Use Your Freezer Space

Freezing leftovers and prepped meals is genius. When time is lacking or energy is waning, you can pull out a frozen veggie lasagna or soup a day or two in advance and have meals ready to go after work or when the kids come home from daily activities.

Use Containers

The right containers are a must for successful meal prep. Invest in a variety of sizes and styles of containers. Select options that allow for freezing leftovers, storing produce for the week, and pre-packing lunches and snacks. Yes, you may have to spend a little money if you don’t own these handy tools already, but they are an investment that will pay for themselves in short order.

How I Can Help

I want to help you with food, diet, weight-management and improving the results of your fitness routines, boot camp, personal training or small group. This is why I recertified in Fitness Nutrition Coaching. My certification focuses on optimal nutrition, including proven techniques for increasing energy, optimal health and decreased dependence on medications. Please feel free to use me as a resource if you have any questions or are struggling with your nutrition or goals.

 In Health,

Coach C

Metabolism & Menopause - nutrition seminar follow up and advanced education on hormone challenges

What causes weight gain at menopause?

Why are the low calorie diets that worked in your younger years no longer effective?

What changes can you make to your diet, exercise, and lifestyle regime to combat menopausal weight gain?

This seminar will help explain the impact female hormones have on weight gain and fat loss and why menopause is such a difficult time for many women. We will also have a Q&A section at the end to discuss questions from the January nutrition discussion and goal writing seminar. 

Please join us for a much requested and educational hour. 

Instructor - Catherine Andersen - NSCA CPT 

Location - The Milwaukee Cycling Center Glendale (The "old" Achieve studio)

Time/Date - Saturday July 13th from 10:30-11:30 (Q&A to follow)

Signup - Please use Mindbody to sign up for this FREE class Click Here to register

Consistency: The Key To Progress In Your Fitness and Fat loss Program.

Through my years of competing and personal training I have noticed the one main ingredient that keeps people from reaching their fitness goals; consistency! People tend to be impatient when it comes to exercise. I get it; we want, what we want when we want it, right? Too many times people do not give their exercise or nutrition plans enough time to reap the benefits they are looking for.

No matter what we do in life we will not achieve the success we want unless we work at it day in and day out for months and months. Sorry, I am just the messenger. The same goes for your exercise programs. You can have the best trainer or coach in the world and the best nutrition to follow it up, but if you do not stick with it consistently, you will wind up spinning your wheels. This can be very frustrating for someone who is trying hit a certain goal by a certain date OR just a goal in general.

THE 3 KEYS TO CONSISTENCY

As a coach and from my experience with over 20 years in the industry, I feel there are three main components in any exercise program to build lean muscle and lose unwanted body fat. These components are resistance training (lifting weights or using body weight), cardiovascular exercise and proper nutrition. All three are equally important on achieving your goals in fitness.

If one is not executed consistently, the other two will suffer and so will your progress. Don't get me wrong; to assume we can be perfect, 100% of the time will just be setting ourselves up for failure. It should be about progress, not perfection. Your goal should be to follow your programs the best you can most of the time. The longer the time you stick with something the better you will become at it. Here are a few ways we can remain more consistent with our exercise and nutrition programs.

 RESISTANCE TRAINING

Depending on your goals, you should perform some type of resistance training with weights anywhere from 3-6 times per week. The importance of resistance training is that it will help increase your lean, toned body mass, thus giving a better shape to the body and increasing you basal metabolic rate (look it up!). Muscle is like a 24-hour furnace, so we must be sure we maintain or even increase our lean muscle to keep the metabolism on the rise.

To help keep you more dedicated; I would find a workout partner or hire the help of a qualified personal trainer or coach. This way you are held accountable. I am more likely to go to the gym if I know there is someone waiting for me that I am accountable on my own. Also having a training partner, a trainer  or a small group (or boot camp crew) will keep you more focused and motivated during your workouts.

 CARDIOVASCULAR TRAINING

Cardiovascular activity is necessary to keep the metabolism roaring and help you burn some extra calories that will lead to fat loss. The main reason I choose to do a moderate amount of cardio; is that it allows me to eat more food and still make the fat loss results I am looking for. Some people who rely on diet alone to lose fat usually find themselves losing weight but also a lot of muscle. They become a smaller version of their flabby self. Keeping a little bit more food in the diet, but using effective high intensity cardio sessions to burn more calories, will end up in retention of lean muscle while losing the fat.

If possible a few days per week, I recommend doing your cardio first thing in the morning, 20-30 minutes plus, before breakfast (fasted). This way it is out of the way, and it will really boost your energy for a good portion of the day to follow. It is a little tough in the beginning, but after a week, you will feel so good doing it, you will be locked in a routine.

If there is no way you can do it first thing in the morning OR if you already do boot camp (which you DO need to eat before), I would do it right after you train with weights or at night after your last meal. Bring a headset with your favorite music to help the time go faster and use good beats per minute (BMP) to rev your pace. As the weather gets nicer, include outdoor cardio like jogging, running, stairs and/or hill intervals.

 NUTRITION

This is where I find the biggest inconsistency lies with most clients. Some are good for 2-3 days, but blow it for two days, etc. This viscous cycle will lead to frustration and no results. Instead of following an extreme diet plan, I rather you follow a nutrition plan that is moderate and one you feel you can follow every day for most of the time. Find a plan that is filled with the healthy foods you like that allow you to feel fed and NOT deprived.

NO, this does not mean ice cream! BUT once in a long while, you can indulge and enjoy. Moderation is the key. But even if you slack and indulge in one or two of your meals, the day is not ruined; just start back to your healthy eating for your next meal following.

Convenience is a big factor that affects the consistency of eating the right foods. I recommend you get in the habit of preparing your own meals ahead of time. This will eliminate the excuses of stopping off at a fast food place because you have nothing to eat. It will eliminate the excuse for skipping a much-needed meal. I cook meats, veggies and starches on Sunday and Wednesday, these are the days my schedule allows me to prep.

I would invest the money in a good grill and some glass Tupperware. The best thing about preparing your meals is that you know exactly what you are eating and have complete control of the food you eat.

To speed up the metabolism and to help recuperate from your workouts, try to eat 5-6 small meals per day. It takes a minimum of around two weeks of a consistent eating regime to start boosting your metabolism and making results as far as lean muscle gain and fat loss. Supplement companies today made it very easy to hit all of your meals.

You can purchase a protein powder and/or meal replacement packets. Protein shakes in a can already mixed and protein bars that are low in sugar, are very easy to carry. Again these help eliminate any excuse for not getting the proper nutrition your body needs at the proper time. I would still rather you eat whole foods, but something is better than nothing at all.

 CONCLUSION

A consistent and effective routine will take some time to develop. After a couple of weeks, it will be part of your every day process. Once you hit that level it is smooth sailing, almost "auto-pilot." Sure, in the beginning it will be difficult at times to prepare all your meals, do all your cardio, and hit every training session.

You will get use to it, I promise and there will come a point where you will not even think about it because it will be a consistent part of your daily routine. It is just a matter of convincing yourself that you can do it and giving yourself time to get there. The more time you do it, the more confidence you will develop to stick with it. So please go out there and try your best, you owe it to yourself! Take care and I am here to help!

 Stay healthy,

Coach Catherine

 Adapted from https://www.bodybuilding.com/fun/zaino16.htm

6 Tips to Tailgate the Healthy Way in WI

Don’t sacrifice flavor or fun

It’s baseball season, then football season then whatever comes next in WI — which means it’s tailgating time, too. Don’t let too many burgers and beers deliver a big hit to your nutrition OR your waistline.

Instead, take a timeout from unhealthy habits and create a fresh game plan for tailgating. Adding a few healthy dishes to your menu can be a real game changer for your health. With these six tips, you don’t have to sacrifice flavor or fun.

1. Cook up some kabobs - If you’re firing up the grill, try some delicious chicken, steak or shrimp kabobs. Stack the kabobs with your choice of meat, cubes of peppers and onions, mushrooms, pineapple, or other veggies or fruits you enjoy. Brush them with olive oil and your favorite herbs for a surge of flavor. Kabobs have fewer calories and less saturated and trans fats than other tailgate fare. And the peppers contain lots of antioxidants that prevent oxidation of cholesterol during heating.

 2. Skip the chips, keep the potato - If potatoes are a staple for you, try a small baked or sweet potato bar rather than potato salad or chips, which are traditionally high in fat and calories. Rub the outside of the baked potatoes in olive oil, wrap in aluminum foil and set them straight on the grill. Ahead of time, prepare a few bowls of toppings such as salsa, sautéed spinach, black beans and Parmesan cheese — all in moderation, right Achieve clients?

 3. For pasta salad, go 100 percent whole grain- If you are going to make pasta salad, then transform a traditional pasta salad recipe into a healthier version by cutting out refined grains. When grains are refined, the two outer layers—the bran and germ—are removed in an attempt to enhance the taste and extend the shelf life. But this process also leads to a loss of important nutrients such as B vitamins and fiber. Using 100 percent wholewheat (or any whole grain) pasta instead will increase your intake of key nutrients associated with improved glycemic control and decreased risk of heart disease.

 4. Snack smartly - Calories can add up quickly, especially if you’re a die-hard fan tailgating every week (hello Milwaukee Brewers fans). Try pairing your healthy entrée choices with nutritious snacks such as air-popped popcorn, grilled corn, multigrain crackers with hummus and guacamole, fresh veggies with a greek yogurt dip, or a fresh fruit salad.

 5. Keep food safety in mind - Don’t let food borne illness spoil your fun. Safe protocols include cooking meat to an internal temperatures of 145°F for whole meats (allowing the meat to rest for 3 minutes before eating), 160°F for ground meats, and 165°F for all poultry. Additionally, clean plates and utensils to avoid cross contamination, wash produce before preparation, and refrigerate high protein foods after 1–2 hours of sitting out (one hour for hot weather, two hours for colder weather).

 6. Grab a Bloody Mary - Ok if you are going to drink, compared to beer, a Bloody Mary is a better drink of choice. These drinks provide more nutrients than other alcoholic beverages because the base is potassium-rich tomato juice. Just be sure to go light on the salt and always drink alcohol in moderation — defined as one glass per day for women and two glasses for men. And be sure to stay hydrated with plenty of water.

 Have a great and healthy tailgate!

Coach C

Adapted from - Brigid Titgemeier, nutrition assistant at the Cleveland Clinic Wellness Institute

Practical Tips for Improving Your Health the Easy Way

Sometimes, the most seemingly insignificant steps we take for our health can have the greatest impact. Don’t feel like you have to make drastic changes to your lifestyle in order to improve your health. Instead, focus on the smaller things; for example, prioritize preventive health strategies, learn to forgive yourself, and practice a little more self-care. Here are some concrete actions you can take for your health today!

Remove Clutter to Reduce Stress

According to Verywell Mind, clutter can get in the way of your health in a number of ways. For one thing, excess mess causes us to feel stressed and frustrated, as we’re forced to navigate our messy homes to get things done. Being surrounded by clutter is extremely mentally draining. And it’s nearly impossible to enjoy hobbies and engage in home fitness activities when you don't have space for them. Plus, clutter often hides dust and germs, which can trigger allergy symptoms and make you sick. If deep cleaning your home seems overwhelming, consider hiring cleaning help. According to HomeAdvisor, most homeowners in Milwaukee spend between $114 and $236 to hire a professional maid service. Having your home cleaned is well worth it for greater peace of mind.

Start a New Hobby

Another excellent way to reduce stress in your life is to pick up an enjoyable hobby. With all your clutter out of the way, you'll finally have space for it! In addition to busting stress, hobbies can stave off mental illness and even improve your cognitive skills. For the best mental benefits, choose a hobby that genuinely challenges your mind. Learning another language or picking up an instrument, for example, are excellent options to explore.

Get Moving

While some hobbies are amazing for your mind, others are great for your body. If you’re not ready to adopt a fitness routine, consider picking up an active hobby. Dancing, yoga, tennis, hiking, rock climbing, and gardening will get your body moving in all the right ways. Even better, choose a variety of hobbies so you’re working different muscles with each activity.

According to the US National Library of Medicine, regular exercise will improve your full-body health on several levels, helping you to sleep better, avoid disease, and even live longer! On top of adopting physical hobbies, make your everyday activities more active. Park farther away from work, take the stairs, or fit in a quick workout while watching TV.

Add a Cup of Veggies to Every Meal

Adopting a healthier diet can also be easy. Simply by focusing on getting more vegetables in your diet, you can support your health from head to toe. Vegetables are packed full of essential nutrients used by our skin, hair, organs, and brain. Unfortunately, only 10 percent of Americans meet the guidelines for vegetable consumption, which is two to three cups of veggies per day. If you can add just one cup of vegetables to each meal, you’ll be doing wonders for your overall health. Since it can be difficult to eat veggies with breakfast, check out these delicious ideas.

Cut Back on Refined Carbs

Avoiding certain foods is often more difficult than incorporating healthy options into a diet. However, if you really want to be healthier, you’ll cut back on just one terrible ingredient — refined carbs. While complex carbohydrates can be healthy and nutritious, simple carbs are empty calories that increase your risk of several diseases.

So, try to avoid sugar and refined wheat. This includes white bread, pasta, and white rice. If you need some motivation to pass on the sugary donut or swap out your morning toast for a bowl of oatmeal, think about all the great ways you’ll feel better. You will burn fat faster, feel hungry less often, and have more consistent energy throughout the day. You’ll likely feel happier too!

Getting healthy may be easier than you thought after all. With just a few tweaks to your daily routine, you can make a significant positive impact on your head-to-toe health. All it takes is a little effort to enrich your life with more happiness and energy.

Submitted by: Jennifer McGregor
jmcgreg@publichealthlibrary.org 
PublicHealthLibrary.org

Post St. Patricks Day Advocare Natural Detox and Cleanse ($39)

Had a few too many green beers this past St. Patrick’s Day.  No worries, we have a great way to help you naturally detox your system. The AdvoCare Herbal Day Cleanse System can help rid your body of waste and help it to better absorb nutrients with its unique blend of herbal ingredients.

Using a systematic approach, this 10-day system guides you through the daily steps for internal cleansing and improved digestion. It can also support healthy weight management and weight loss.

Each Herbal Cleanse System includes three key products:

• ProBiotic Restore™ capsules (in the Herbal Cleanse box

• Herbal Cleanse tablets (in the Herbal Cleanse box)

• AdvoCare® Fiber

*Use these three products for the duration of the 10-day Cleanse.

Helpful Tips for the Herbal Cleanse:

• Consume a well-balanced, healthy diet while taking Herbal Cleanse

• Follow a diet rich in whole grains, fresh fruits and vegetables

• Drink plenty of water

• Avoid fried, heavy foods and junk food
  
  Click for Coach Catherine's Advocare Store