Wednesday 9/8-Brookdale Park-5:45am-7am

Friday 9/10-Brookdale Park-5:45am-7am

Saturday 9/11- 8am - 9am Watchung Playground

Please check back for any changes regarding weather.

Bring your yoga mat, light weights, medicine ball and water to the workouts. At Brookdale Park we meet in the left end zone. If you have any questions or would like to join us please email us at realbodybootcamp@gmail.com

Thanks!

Check out Women’s Health for healthy snack ideas Click her for info.

-Bernadette McLoughlin

FOR ANDROID (VERIZON):

ENDOMONDO-This is like a personal trainer that keeps track of your workouts. It even gives pep talks!
http://www.androlib.com/android.application.com-endomondo-android-xAED.aspx

CALORIE COUNTER-This keeps track of nutrition information for you as well as calorie intake.
http://mashable.com/2010/05/01/android-health/

FOOD AND NUTRITION-This discusses important topics in fitness and nutrition.
http://www.androlib.com/android.application.com-mqdp-foodnutrition-xxpz.aspx

FOR IPHONE AND IPAD:

LOSE IT!-This app tracks calories and helps to establish a daily calorie budget that you’ll be able to keep!
http://itunes.apple.com/us/app/lose-it/id297368629?mt=8

GOOD FOOD FOR YOU-This app comes from it’s web-based counterpart and it helps you find healthy options when you are on the road and looking for a restaurant.
http://itunes.apple.com/us/app/goodfoodnearyou/id304575074?mt=8

RUN KEEPER-This simply keeps track of runs and walks while helping you improve the quality of your fitness.
http://runkeeper.com/

And when the Real Body Bootcamp app comes out, we hope you’ll add that to your phone as well!
-Liz Samuel

Note: This theory continues to be tested it is important to speak to your physician before starting a new fitness program.

For more information on barefoot running go to,
Click here for info.

-Bernadette McLoughlin

I understand this mentality. Maybe that’s part of the reason why I was so keen on the idea of co-running a fitness bootcamp. I like the idea of working really hard when I work out. And it’s even more fun when you do it with other people, add in some upbeat music and get going together to get results fast! So maybe some of you are like this high school friend and need some challenging events to get you motivated and in shape. Here are some ideas for you to join in on the fun (including this Warrior Dash):

WARRIOR DASH- America’s most insane race. Warrior Dash lands in the Northeast for the first time in 2010 where 13 obstacles from hell await this 3.23 mile course. Are you a warrior?

Click here for info.

GREAT URBAN RACE-The Great Urban Race is a wacky urban adventure. Teams of two solve twelve clues, have a wild city adventure and complete fun challenges while discovering the city in a fresh way. In NYC on August 28th

Click here for info.

RUNNING IN THE USA-website to find out where lots of races will take place in your area. There are 5Ks for fun, for charity and for good health. I’m attaching the link with the NJ races.

Click here for info.

So whatever challenge you choose to participate in, have fun and feel good about what you are doing! It’s great to work towards a challenge whether it’s the wacky and wild Warrior Dash or the feel-good Race for Achievement run in Newark, NJ. Go for what will make you feel alive!! Try to beat your own record! Just make the commitment and go for it!
-Liz Samuel

A few of our members suffer from knee injuries but they continue to work hard to strengthen their bodies. One member asked for specific knee strengthening exercises so we narrowed it down to a few recommended by the medical profession.

Strengthening the muscle is key. Weak or fatigued muscles cannot adequately support the knee joint or absorb shock before it gets to the knee and the extra stress placed upon the knee can cause injury to the structures of the knee. Strengthening exercises can make the muscles tight, so follow strength exercises with stretching exercises.

Stretch the muscle that supports the knee with knee exercises. The muscles that control the movement and stability of the knees are the quadriceps and hamstrings. The QUADRACEPS control the straightening of the knees and movement of the kneecap. The HAMSTRINGS are muscles that make up the back of the thigh, and attach to the back of the shinbone, just below the knee. The hamstrings are used to bend the knee and are also needed when you are pushing against something. Flexible muscles are not as easily injured as tight muscles. Tightness of muscles connected to the knee can also pull the knee out of alignment.
When doing stretching knee exercises, be careful to go slowly and not to overstretch. You do not want to tear a muscle. Here is a common one,
Ilitotibial Band Stretch
(Iliotibial band syndrome (ITBS or ITBFS, for iliotibial band friction syndrome) is a common injury to the thigh, generally associated with running, cycling, …) Wikepidia
1) Stand upright
2) Cross the injured leg behind the opposite leg
3) Lean to the non injured side until a stretch is felt across the outside of your thigh region
4) Hold for 30 seconds
5) Repeat five times

Stretching exercises may be done daily but every second day or 3 times per week is enough. The stretch should generally be held for a total of about 60 to 90 seconds.

WARM UP before stretching with 5-10 minutes of low-impact aerobics (e.g. walking, stationary bike). Warmed up muscles are more responsive to stretches and less likely to tear. Further, stretches should be performed without any bouncing and in a slow & controlled fashion.
Leg Lifts
Beginners can do this knee exercise by sitting on the floor, or on a firm bed.
Place a pillow under your right knee.
1) Lift your right foot a few inches, and feel the back of your knee push into the pillow.
2) Hold for 10 seconds, then rest your leg.
Repeat this exercise until you feel a slight burning in the front of your leg. This knee exercise strengthens your quad muscle, which will help to support your kneecap and knee joint.
Repeat with the left leg, first placing the pillow under your left leg.
Quad- Wall Slide
Be sure to walk around a bit and do some gentle stretching before you begin this knee exercise.
While doing this knee exercise, wear sturdy shoes that provide good support for your feet. Make sure you are standing on carpet or a non-slippery surface.
1) Stand with your back against a wall, and your feet straight in front of you.
2) Slide down, keeping your back against the wall, until you are in a slight sitting position. Slide down only as far as you feel comfortable; when you get stronger you will be able to slide into more of a sitting position.
3) For the first few times you do this knee exercise, hold the sitting position for a few seconds, then slide back up. As your quad muscles get stronger, you can hold the sitting position for up to 20 seconds.

Starting from a standing position, repeat this knee exercise a few times at first. As you feel stronger, you work up to repeating this knee exercise 10 times.
When you are finished, walk around a bit to give your knees and quads a gentle stretch.
This knee exercise can be repeated several times per week.

The beauty of these exercises is that you can do them anywhere, while sitting at your desk or watching television.

Note: If you are experiencing knee pain or have a knee injury or condition, ask your doctor or physical therapist what exercises are appropriate (safest and most effective) for you to do.

-Bernadette McLoughlin

Some of you may understand how this term is used when practicing yoga. Many forms of yoga give you an intention before you start your practice and your poses. Sometimes it takes the form of a story with an outcome that makes you think of your intention for that particular practice. It is often inspiring to concentrate on that intention as you work through each move and pose.

The same thing can be applied to bootcamp or any workout routine. If you think in advance, “What is my intention today?” you may find that it gets you through the exercise not only with purpose, but with inspiration and with vigor. For example, sometimes I use an intention such as, “I am fearless. I can conquer my fears.” This will get me through some of the toughest parts of the workout and make me competitive within myself to be the best I can be. Another one I use often is, “Be Present and Full.” This one is important because it forces me to focus more clearly on each move I do in my workout. You will always get better results if you focus on each movement and each muscle that you are working on.

Here are some other intentions that you may want to use the next time you are at bootcamp or working out on your own:

-I AM OPEN TO NEW CHALLENGES

-I WANT TO LOVE MY BODY

-I WILL FIND JOY IN EVERYTHING I DO

-I WILL HEAL MYSELF

Intentions can be carried with you well beyond the workout. But make sure to set the intention before you begin the workout. Take a moment before you begin whether it is in the car on the way to workout or while you are brushing your teeth in the morning. Take that moment to set your intent and bring it with you to the workout. Carry it with you throughout the day. You will find that your mind will be clearer, your workout more effective and your day more positive. You can make dreams a reality through intention. It takes focus but it is all possible. Set your intent for your next workout and see how you feel afterwards. Namaste.

-Liz Samuel

Have you noticed your waste line increasing but your eating habits have not changed? Well you may be packing it on by what you drink not what you eat. Studies show that we’re chugging 411 liquid calories daily, that’s almost 130 more consumed than in 1990. The iced lattés with breakfast, a smoothie in the afternoon or the five o’clock cocktails can all be contributing to your weight gain.
Sipping versus chewing changes how our bodies recognize and process the calories we take in. Some experts believe that eating, which involves munching and crunching, sends signals to the brain that trigger satiety. It doesn’t take too much effort to drink so it’s easy to indulge.
In the summer I like going out to dinner or entertaining by the pool. All of which are fun times but slowly I realized the scale was fluctuating. I immediately changed my cardio routine on non- bootcamp days. This change along with becoming mindful of my beverage choices, I was able to get right back to maintaining my weight. Below are some ideas of what you can do to keep your calories in check.

What to do? Think before you drink.
No more than 10 percent of your total daily calories should come from beverages. If you’re eating 1,800 calories daily, that’s 180 calories, or a glass of orange juice, or wine. It’s important to check the labels.
Timing it right. Drink most of your calories during the day, when you’re most active and likely to burn them off.
Pace yourself. When you’re at happy hour or socially drinking, have a glass of water between drinks. You’ll consume fewer calories and stay hydrated at the same time.
Try milk. Believe it or not having a glass of skim milk can curb your appetite at bedtime and stop the munchies.
Stay away from soda or high caloric drinks containing high fructose corn syrup or sugar additives.
Water is the best hydrator, add a little lemon to it or splash some antioxidants in like pomegranate or cranberry juice. We generally get thirsty in the summer causing us to search for thirst quenchers, if you exercise and choose a healthy beverage, you’ll be able to maintain your weight.

-Bernadette McLoughlin

He made the call and thus began his regime to ‘take care of himself.’ At the time of the call, he had six weeks to get ready for a battery of routine tests. His main concern was cholesterol levels. But he also realized he probably had about 8-10 pounds to lose and he wanted to get his heart in good cardio shape as well. Thus began the diet. He stopped eating most carbs, ate more protein and stopped drinking and eating dessert. I am always impressed with his will-power! He was easily able to drop a couple of pounds in the first week. This got him motivated and he began to exercise some more. After the second week, he dropped another pound or two. His appointment is in a couple of weeks now and he feels that he is almost ready and that he has done the best he could do in this short span of time. It’s a start. He knows that. He knows that he has to also make a lifestyle choice and that no matter what the test results say, he will have to keep up a healthy lifestyle. He knows that even if the results are better than expected, he stil will need to keep this up. As I mentioned before, he does have this history of heart disease in his family so it’s very important to all of us.

Here’s what I propose for those of you who need something to just kick-start your new healthy lifestyle. Make that appointment with your doctor! If you know that you have a cholesterol test on the horizon, you may make better choices when you plan your meals. Maybe you’ll choose oatmeal over eggs. Maybe you’ll get to the gym three times a week instead of once a week. There are many changes you can make in that month or so before seeing the doctor. And no matter the result at the doctor, you will be on the right track to getting healthier, stronger and hopefully living longer!
-Liz Samuel