Posts Tagged ‘women over 35’

Beach to Bay Prep…

May 11, 2011

If you are running in the upcoming Beach to Bay marathon I wish you luck. The four-plus miles may be a little tough on you if you haven’t been putting in the miles. For a successful and less painful race I have added a few tips that will help you perform better and recover faster.

1. Hydrate: Pre-race check your urine color. You want it to be a light yellow like lemonade. Don’t drink too much and get water logged, just enough to take the dark orange color out of your urine. Research has shown that just a 2% reduction in hydration can lead to a 20% reduction in performance.

2. Roll Your Feet: While standing put a tennis ball, softball, or golf ball under one foot and roll the bottom of your foot against the ball. The softer the ball the better at first. You may want to work up to a more rigid ball later. Roll behind your toes, the arch of your foot, the outside of your foot and the heel. If you find any bumps (trigger points) roll on them for about 30 seconds until they release.

3. Don’t carb load the night before: The 80’s are over and so is carb loading the night before the big race. Research shows that we want to begin the process of carbohydrate loading several days before. For 4-plus miles you don’t really need to carb load at all. Eat a healthy non-greasy meal the night before and you will be fine.

4. Eat a light breakfast: You want to eat a light breakfast with minimal fiber. You don’t want to run on an empty stomach and you don’t want a full bloated stomach. Bananas and peanut butter usually do the trick.

5. Encourage others: Every person you pass give them “atta boy/girl” or “keep it up”, or my personal favorite, “TIGHT GLUTES, TIGHT ABS, SHOULDERS BACK AND DOWN”!!! Just kidding about the last one. Encourage those who are struggling a bit. We all need a little encouragement.

If you are not going to be running stay away from Padre Island on the 21st in the morning but go to Cole Park around 10am. It is a blast!

Committed to Your Success,
Adam

Grocery Store Tour 2.0

February 8, 2011

We highly recommend both veteran and new campers carve out an hour of their day this upcoming Saturday morning for this tour as nutrition is 80-90% of the body composition puzzle.

 

Here are just some of the topics that will be covered:

– How to use nutrient timing and carb cycling to burn belly fat

– Is it worth eating organic?

– Is beef bad for you?

– What’s the difference between organic and natural?

– The “dirty dozen” and the “clean fifteen” produce items that everyone must know about

– The 2 ingredients you must avoid at all costs if you want to be lean and healthy

– Saturated Fat, Cholesterol, and Heart Disease- is there a connection?

– Is it okay to eat eggs every day?

– Good Carbs vs. Bad Carbs

– Good Fats vs. Bad Fats

– How to shop on a budget

– The ideal grocery list

– How to read a food label

– The 3 best fish to eat

– The top vegan and vegetarian protein alternatives

– How product placement is expanding your waistline

– Which is better: sugar or artificial sweeteners?

– What are the best supplements and are they even necessary?

– Is it okay to drink coffee?

– And much more!!

 

Since good nutrition should be a family affair, we are happy to welcome any friends, significant others, or family members who may want to join you for this in-depth grocery store tour.

 

If your grocery store buddies would like to try out our camp our regular referral rewards program will take into effect including a $25 gift card if they join our regular camp.

 

Plus, all campers who bring a buddy will be entered into a raffle to win a $25, $15 or a $10 gift card to HEB so they can get some fat-burning, muscle-building foods right there on the spot!!

 

Lastly, we hold a grocery store tour monthly so if you are for some reason unable to make this tour please be sure to make the next one.

 

We look forward to seeing you all there and hopefully you will bring some buddies along with you.

 

See below for a done-for-you email and facebook post template you can use to help spread the word about the tour and make your life a little easier 😉

 

Committed to Your Success,

Adam

 

 

***Done-For-You Email Template***

 

Hey (firstname),

 

I thought I’d give you a quick heads up about an upcoming grocery store tour that my fitness program PINNACLE FITNESS BOOTCAMPS is holding at HEB on Robert and Alameda at 8am.

You are welcome to join me as we can bring buddies who are interested in learning how to eat for optimal health, performance, and body composition and it’s on the house!

 

Here are just some of the topics that will be covered:

– How to use nutrient timing and carb cycling to burn belly fat

– Is it worth eating organic?

– Is beef bad for you?

– What’s the difference between organic and natural?

– The “dirty dozen” and the “clean fifteen” produce items that everyone must know about

– The 2 ingredients you must avoid at all costs if you want to be lean and healthy

– Saturated Fat, Cholesterol, and Heart Disease- is there a connection?

– Is it okay to eat eggs every day?

– Good Carbs vs. Bad Carbs

– Good Fats vs. Bad Fats

– How to shop on a budget

– The ideal grocery list

– How to read a food label

– The 3 best fish to eat

– The top vegan and vegetarian protein alternatives

– How product placement is expanding your waistline

– Which is better: sugar or artificial sweeteners?

– What are the best supplements and are they even necessary?

– Is it okay to drink coffee?

– And much more!!

 

Here is the address to HEB:

 

4320 Alameda

Corpus Christi, TX 78412

 

Please let me know if you would like to join me so I know to expect you.

 

Hope to see you there 😉

 

YOUR NAME

 

 

***Done-For-You Facebook Post Template***

 

Join me for an upcoming grocery store tour that my fitness program “PINNACLE FITNESS BOOTCAMPS” is holding at HEB on Robert and Alameda this Saturday at 8am.  It’s open and free of charge to any of my buddies and this is a must if you want to learn how to eat to burn belly fat and tighten and tone your entire body. Please let me know if you’d like to join me so I know to expect you. Here are the directions to HEB:

 

4320 Alameda

Corpus Christi, TX 78412

 

Here’s a real slick new way to spread the word on FB and go viral very quickly to help you get as many buddies as possible and a gift certificate.

You can now tag your friends in your status or post. Type @ and then type the friend’s name.

For example: “It’s time to get my fitness on!! I’m doing a killer bootcamp workout with @John Smith.”

Please RSVP if you will be joining us on Saturday at HEB this Saturday.

 

Committed to Your Success,

Adam

 

Unload Week…

January 30, 2011
This week is your recovery week for bootcamp.

There are several reasons we take a week-off at the end of each three week phase of bootcamp.  I know a week away from scheduled workouts may seem counterintuitive to most other programs but I would put our camper’s retention and lack of injuries up against any Zumba, Body Pump, Kickboxing, or other fitness program available.

If you came to each workout and gave 100% to each day, a week off is exactly what your body needs right now.  Without scheduled recovery time, along with proper regeneration strategies your body will break down.  When your body begins to break down nagging injuries become more common i.e. tendonitis.  Suffering from colds and flus become the norm because your immune system can be easily compromised.  And without small scheduled breaks your brain/mind gets bored with the same routine.

This “week-off” is as much for your body as it is your mind.  I want you to feel fresh and ready to CRANK IT next Monday when we start our next phase of bootcamp.

Below are a few things you can do this week to prepare for our next phase of bootcamp.  If you feel like you still need to CRANK IT this week let me know and you can schedule a semi-private workout in my gym.

1. Myofascial Release – Foam roll or tennis ball roll your feet, hips, back, and chest.  If you need some instruction watch this video of me going through a full rolling program.

http://www.youtube.com/watch?v=65hqIoO1KLw

2. Add static and dynamic stretching before you go to bed.  Bed time is a great time to stretch because it relaxes your body and helps to relax your mind as well.  http://www.youtube.com/watch?v=SC4hZsxx100

3. Eat only Protein, Produce and Drink water and/or Green Tea.  Skip most things that come out of a box or a bag (fast food).  Try to eat and drink items with less than four ingredients.

4. Order your Prograde Protein, Workout, or Metabolism early this week so you can have it on your doorstep before our next phase of bootcamp.

5. Try a new activity that challenges both your mind and your body.  Yoga, Pilates, swimming (only if you know how), or play a sport.

Think of this week as a reward for your hard work.  Let me know if you have any questions or need some ideas.

We will talk soon.

Committed to Your Success,

Adam