What do you get when you take a single red or black band and add to handles to it??

Answer -  An incredible way to knock out a big time workout with bands.

We use this set up regularly at G’town Bootcamps because anyone can do it and it take minimal time to set up which means it is perfect way to knock out a quick workout.

Using this single band resistance exercise setup requires you to need only a single orange, red or black band with a pair of training handles.   

If you do use this simple set up to workout with bands please be aware of the following:

1.  You have essentially doubled the resistance which means you will need to use smaller bands

2.  You have made the band 50% shorter which means you no longer  apply the 2 yard stretch rule.  Rather you will need to use a 2-3 foot rule.

3.  If you place the band under your feet, make sure you do not drag your feet because the tension will be higher and it will be easier to shred the band.

4.  You may have to adjust your based of support to accommodate the shorter band.  This means kneeling or only stepping on the band with one foot may be needed.

Here are some excellent single band resistance exercises using this set up

Front squats – Split squats – Curls – Dead lifts – Straight leg Dead lifts – Kneeling push press Reverse Lunges

Now hook it into a Band utility strap and you can do:

Horizontal Pushes – lunges – pulls – curls – tricep presses

Try it out and let me know what you think.

Watch for upcoming workouts using this vary set-up.

Getting Better Together

Dave

Protein is a nutritional must

Ok, I don’t mean to get too scientific, but this is super important. You see, while getting rid of body fat, especially around the mid section does take effort, it’s not nearly as hard as people make it out to be.

Seriously, the most important part of the process is arming you with the CORRECT knowledge both nutritionally and training wise. If you know how your body works…why it stores belly fat…what actually causes it to burn off…you’re a whole lot better off.

Based on my last post you now understand why we use exclusively interval training so now I want to start helping you out with the nutritional end of things.

Now, I know there are a ton of so-called nutritional experts out there that are confusing the heck out of you. I know a lot of people tell you different things.  It can be as frustrating as all get out. But if you follow these simple rules and burn them into your brain things will be a lot different.
Anyway, let’s get to today’s easy nutritional lesson.  

- Increased Protein intake triggers the hormone Glucagon.

- This, in turn, prevents the spiking of Insulin (which is also a hormone).

- Which simply means you minimize the chance of storing blood sugar as fat which is what

   happens when insulin spikes up.

In other words, eat more protein and you decrease body fat storage, especially through the mid section. Sure, there’s more to it than that, but that one reason why protein is a good thing to make sure you are taking in.  
When you only eat carbs your Insulin levels go through the roof. And all that blood sugar (that’s what the carbs turn into after you’ve eaten them) which isn’t needed by your body MUST go somewhere. Yup, it goes to your belly; or your butt; or your hips; or your thighs…

The best part is, it’s not very hard to consume more protein. In fact, it’s pretty darn easy. A high quality protein powder will do just the trick if you do not like eating meat, eggs or other dairy products.

I have 2 recommendations for protein if you are interested.

1.  Optimum Casein is a good source and can be purchased at most supplement stores

2.  Another option is Prograde protein which I am finding has a better flavor and is made of highest quality ingredients I have seen anywhere.  No nutri-sweet and no artificial ingredients.

You will not find this in stores but you can find it here at GetPrograde.com .
    
If you have any other questions on protein feel free to let me know.  I do not best to help you out.

Let’s Get Fit Together

Dave Schmitz

www.gtownbootcamps.com

 
Ladies I know that most of you know supplementing your

diet with effective vitamins and mineral is important.  

 
However, not everyone, including myself, really understands WHY they are so important for their body.

So I  thought I would touch base with my friend and  Registered Dietitian Jayson Hunter to give you the  truth and  rundown on the  key vitamins and mineral women should be concerned with.   

Here’s what he told me:

Vitamin A - Vitamin A contributes to the health of your eyes, skin and nails.

Vitamin B - While B Vitamins are often referred to as the “energy vitamin” they don’t actually give you a surge of energy, per se. What they actually do is help facilitate a metabolic reaction in the body to create energy. They’re also necessary for a healthy metabolism.

Vitamin C - This women’s vitamin is a great antioxidant and immune system booster. It also helps skin stay healthy.

Vitamin D - Helps women absorb calcium. And it may help prevent certain types of cancer.

Calcium - It’s actually a mineral not a vitamin. And as most women know already, it improves bone density.

Pretty simple, right?  But you can also see why it’s so important to understand vitamins before you start taking them.    I get asked pretty often by women on which vitamin supplements, if any, they need to be taking.  
Well, if your nutrition is 100% perfect all the time then you probably don’t need to take any additional supplement. 

Unfortunately that is pretty difficult to do for most women. Most women are busy as heck and don’t always find the time for proper nutrition. So if that’s the case with you, I recommend taking a Whole Foods based Multi-Vitamin.  

I have checked out several but I always go back to my #1 consultant (my wife Karen) when it comes to recommending anything for women.  She has been taking Prograde Nutrition’s VGF 25+ for Women for 2 years now and honestly she can tell when she misses or if we run out. 

Prograde VGF is actually pretty cool because it’s literally made from 25 veggies, greens and fruits.  Please this is not a hard sell but as I said, I want to make sure I keep you updated on what’s available.   Feel free to check out Prograde’s Women’s Vitamins if you are interested.  All the ingredients are available for you to check out as well as additional information that will assist with your decisions.  

Most importantly ladies make sure you are taking care of yourself and getting that extra support with a multi-vitamin if you need it.

 
 Let’s get Fit Together

 Dave

PS – If you have found a multi-vitamin that you enjoy, make sure you share your success with the rest of us.

For years people have accused me of being way to aggressive at how I workout or exercise my campers.  Ok, I like to go after it but not because I am mentally wacked…  Nope, I do it because it is the most effective way to get your body where you want it to be. …  Stronger, leaner, more balanced, more flexible, great energy, faster metabolism and fun to take  clothes shopping or to a neighborhood swimming party.   It’s also the safest way to keep you safe from injury.

I am not a research head so I use other fitness professionals to help me with this.  One of my best resources is Alwyn Cosgrove.  The guy knows how to train anyone and backs every training program he does with “Real World Results”.  So when he sent me this research study, I was so excited I had to get it out to you ASAP.

Here is the study….  Take the time to read and than lets talk..

______

Recreational soccer is an effective health-promoting activity for untrained men
Krustrup et al.
British Journal of Sports Medicine 2009;43:825-831

36 healthy untrained men were randomised into a soccer group, a running group and a control group.

Training was performed for 1 hour two or three times per week for 12 weeks; at an average heart rate of 82% of HRmax for both training groups.  (HRmax is 220 – your age)

During the 12 week program, the soccer group improved maximal oxygen uptake (a measure of aerobic fitness  62% more than the running group. The soccer group also lost an average of 50% more fat than the running group (6lbs vs 4lbs).  Realize this is fat not just weight.

The soccer group had an increase in lean body mass of 3.75lbs, an increase in lower
extremity bone mass, a greater decrease in LDL-cholesterol and an increase in fat oxidation
during running at 9.5 km/h.  (This is an average speed not continuous)

The running group saw none of these changes.

The number of capillaries per muscle fibre was also almost 50% higher (more oxygen capacity) in the soccer training group than in running. Both groups reduced blood pressure equally.

The researchers concluded that participation in recreational soccer training, has significant beneficial effects on health profile and physical capacity and in some aspects it is superior
to frequent continuous moderate-intensity running.

What does this tell us?

Well, think about soccer. The difference is more than adding a ball  while running.

Soccer  is essentially a form of interval training (although the work and recovery periods are randomized or CHAOTIC  which is what we try to create in our workouts at G’TownBootcamps) that makes the body have to stay on alert, responsive and constantly adapting.

It’s also multi-directional, multi-movement (jumping, heading, running, sprinting, kicking, tackling, with contact) and multi-planar which improves our athleticism (muscle balance, coordination, stability, reactiveness and movement skills)

Basically this study shows that open interval training, using multiple movements and directions is superior for conditioning, muscle building and fat loss when compared to the same intensity of running.

_____

So now you know why we do what we do.

Also keep in mind that workouts are 45 minutes long and structured in a progressive manner to allow almost anyone to complete them (assuming they can walk and chew gum..LOL).  It really is the best way to workout and have fun doing it.

Let’s Keep Get Fit Together

Dave

PS.. The 50-50 program is a great way to earn money to put towards your membership and make it a low risk proposition for a friend or husband.    Make sure you pick up a card next time you are in camp or just bring a friend along.  The first one is always on me.

If you have someone on the fence, send them this blog post and maybe that will get them excited to join us.

Any comments are always welcome.

Something to think about when it comes to spending your fitness dollar

For years I was a member of a gym and frankly the gym owners didn’t always like it because I would go 4-6 times per week.  I abused my membership which is not the case for most people.

Here is the typical gym membership scenario.

 You buy a 6 or 12 month locked in membership at $55 to $65/month.   You are excited and go 4 -5 times per week for 4-6 weeks.   Your program gets boring,  your life gets a little busier, and the motivation starts to slip to the point where  before you know it  you are only going 2 times per week.

A month of this goes by and your still not really getting any results in the mirror or at the clothing store so as faith would have it, 2 times per week turns into 1 time per week.   Now life all the sudden gets crazy busy and fitness time gets put on the back burner and 1 time per week is now maybe once a month. 

So you do the math.  That is $55-65 per workout by yourself without any professional assistance to keep you motivated and encouraged.  

Now for you die hard fitness enthusiasts you keep going 4 to 5 times per week but you do the same thing every Monday, Tuesday, Thursday and Saturday.  As a result you see no results after 2 months of  getting up at 5:00am or trudging in after work at 5:00 pm  fight for a treadmill that frankly you hate doing.

I have been involved with fitness gyms for over 25 years.  I have seen it all the time and I know what it is like for most people that want a better body but struggle to keep the motivation going.  Fitness will never become a lifestyle change unless you have supportive systems and people around you.

Is there a fitness alternative??

I think there is and it’s why I got started my own fitness bootcamp in 2000.  By setting up  professionally designed workouts focused on fat loss, developing lean muscle mass, improving flexibility, developing better movement skills and creating a hard working, socially supportive training environment, I eliminate all the issue mentioned above and people had fun while getting great results. 

But  Dave Boot camps are so expensive….

Well if $80/month to take part in as many as 32 workouts, that guarantee results, is not as good as 1 workout a month for $55, then please stay with the club.

However let me ask you this as well about your club.

• Does the club provide you assistance by a board certified physical therapist  for nagging injuries  that prevent you from working out??

• Does the club provide you a bi-monthly customized newsletter that not only motivates but provides you addition training and nutritional ideas??

• Does the club provide you quick workouts to do at home or on the road to keep your fitness goals moving forward when you can be in camp??

• Does the club provide you a weekly meal plan system to help you gradually change your diet which we all know is critical to getting fast results?

• Does the club provide you 1000 are of options for varying your workout to keep the body guessing and you staying healthy as well teaching you how to perform and where to implement those different exercises??

• Does the club create a community of likeminded people that encourage and support your quest for better health??

• Does the club provide active members a special web page where they can go to learn more about fitness, nutrition and creating a fitness lifestyle

So you do have options and frankly I think for individuals that really want results and need to be pushed, it’s a pretty easy solution on where you should spend your fitness dollar but I know it’s a tough decision which is why I allow everyone to do a 2 week no obligation free trial.

• By the way does the club allow you to come in and try out the facility for 2 weeks before you sign up??

Something to think about when it comes to spending your hard earned dollar on fitness.

Hope to see you in camp if you are not already there.

Let’s Get FIT Together

Dave Schmitz

Creator of G’Town Boot Camps

PS… If you are interested in joining us for a 2 week trail, just click here to learn more.

When it comes to working out I have always followed the theory that if my body never has a chance to get relaxed or become comfortable it will have to learn to adapt.   In other words don’t the same thing every workout.

I see this happening a lot in gym all over the place.  People going in and doing their 30 minutes of treadmill or elliptical followed by the same db exercises before they finish with those dreadful crunches.

I think there is some very honest to goodness reasons behind this..

1.  People don’t know what else to do so they just keep doing the same thing

2.  People are scared to try something new because they may get injuried or worst yet they may do it wrong and someone would laugh at them.

3.  They don’t really have a plan so why would I do something different

4. Machine are pretty difficult to goof up so lets just do those all the time instead of making our body actual exercise the way it functions

5.  Most people do not understand things like multi-directional training, interval training, dynamic stretching, agility training, dynamic core stabilization or recovery training.  

That is why bootcamp or  fitness camp training is becoming so helpful.  It allows individuals come on in and just workout. 

• No planning required

• New workouts everytime

• Gets their body using all of it’s functional capabilities

• No machines neccessary so they learn how to do it at home when they have to

• Workouts are quick and very time friendly

• They stay healthy because they are not doing exercises that hurt them and if they do they can be provided easy modifications

• No one laughs at you  (unless you dress really weird) for doing it wrong because there is no wrong way to functionally train your body

… And as an added bonus they get to have “fun” working out with liked minded people all doing the same goofy stuff.   

However..  You better look out  because that goofy workout gets results

This is one of the reasons you will see us using bands a lot because there are so many things we can do with them.   However G’Town Boot Camps also use body weight,  sandbags, medballs and now we are even getting crazy with Kettlebells.

The fact is you can’t let your body ever feel like it knows everything.   You know what they say…. Stop Learning and you stop getting Better. 

Let’s all Keep Getting Better Together

Dave Schmitz

www.gtownbootcamps.com

PS…  If you are interested in getting involved with the G’Town Boot Camps..  We have a new trail week every month.    Here is the next one

It’s a known fact that all the exercise in the world will not beat a bad diet.

Can’t tell you how many times I hear clients say I exercise so I can eat what I want.

Not a good long term plan because in most cases the exercise program focuses on long slow cardio which will only slow down metabolism even more.

Ok so you do High intensity training and you think you eat good but you still don’t lose any weight. 

Well, my guess is you are not actually doing what you think you are doing.  For instance…

How is your hydration levels

What is your protein intake like

Do you eat small meals frequently

How much alcohol do you consume

Are you routinely eating late at night

Whats the chocholate or sweet cravings consumption like

The fact is we all struggle staying consistent with our diets but in reality, don’t blame your exercise program for your lack of dietary restraint.   I know and you know its not your exercise fault, its what happens outside the workout that is probably keeping you from reaching your fitness or fat lose goals.

I find that healthy eating and staying with a good diet really comes down to this:

1.  Setting up your kitchen and refrigirator with the right food

2.  Get people close to you to support you and work with you (G’Town Boot Camps are all about support and encouragement)

3.  Follow the 90-10 rule.   90% good quality and amount… 10 % not so go and small amounts of that

4.  Find out your weaknesses and find a substitute that is better and you can live with

5. Make 1-2 changes each week.  Don’t go cold turkey right away.

As a member of G’Town Boot Camps, I provide you a complete nutritional guide and tons of nutritional support as well as little tricks to keep you on the right path.

All it take is trying us out.  Here’s how

Let’s Get Fit Together

Dave S

Most of you know by now that I firmly believe that interval resistance training to enhance calorie expenditure, improve overall workload and increase fat loss metabolism is superior to doing slow long duration cardio training.   However, up until now I, as well as many other trainers, were not able to back that up with any solid research.

Recently an outstanding fitness professional and fat lose expert, Alwyn Cosgrove, told me about a research project out of the University of Southern Maine that was able to quantify that weight training circuits burned 71% more calories than originally thought.  They found that 8 minutes of weight training (not even true interval based training like we do at G’Town Boot Camps) burned 159 to 231 calories.   A typical 1 mile run burns about 100 calories.

Guys that is 20-28 calories per minute versus 12 calories per minute if you can run a 8 minute mile!!

 Now let’s add in the specifically designed time based workouts we do,  the  research supported “afterburn affect” we know we get for 24-36 hours after a interval strength training workout,  along with the increased lean muscle development that comes with staying on a consistent 12-16 week strength training program, and you are talking about big time fat burning calorie expenditure.

So the bottom line is that there is  no question the boot camp workouts we are doing with and without bands is the right way to go if you are looking for better fat lose,  improved functional strength along with creating a better feeling and looking you.

So Dave why do I look the same and still not fit into my smaller jeans??

Well you can’t out work a poorly structured diet.  I’m not say you are eating the wrong thing but if you are not following some of the things we discuss in regards to the types of foods, meal quantities or  meal frequency than  that could be our downfall.

Trust me I am right there with you and I am looking for ways to help G’Town Boot Campers with that aspect of fitness.  Stay tuned.

But for now, rest assured if you are getting in at least 2 camp workouts a week and one on your own, you are working out the right way.   

Make sure you let me your thoughts.  It helps me learn how to make things better.

Look forward to seeing everyone this week.

Let’s Get Fit Together

Dave Schmitz

PS.. Prograde is one of the ways I have supplemented my diet and they are coming out with a brand new protein source which I think is going to be one of the best on the market.  As soon as it comes out, I will make sure everyone gets a change to try it.

With today’s health care cost it only makes sense that the best way to avoid you paying through the nose or through the roof for medical care is to take care of the body you were blessed with. 

I know, that takes work and yes I know you would have to eat better and yes you would have to sacrifice some of the pleasures of life but folks the pay back is well worth it. 

Not being able to do what you love to physically do with those you love to do it with any time you want to do it is simply not the way life was meant to be. 

The problem is that America makes fitness and working out way to complicated and boring.  We also create these workout misconceptions and myths that have no supporting results or real world evidence.

Let me share with you 10 things to change in your present exercise program to build a better you starting today.

1. Replace your focus on weight loss with a focus on fat loss.  Get rid of the scale and take a picture now and every 2-3 weeks until you like what you see
2. Eliminate slow long duration cardio and replace it with 20 minute interval training workouts that crank up your heart rate.  Feel free to use any type of cardio equipment you wish
3. Exercise for short periods of 30 minutes 5 days per week rather than 90 minutes 3 times a week.  Every time you spike you work load you create another 12 to 16 hours of additional calorie afterburn by raising your metabolism.
4. Replace traditional strength training with 20 minutes of high intensity interval strength training where you keep recovery low and work volume 8-12 reps.
5. Eliminate machine based strength training with bands, bells or body weight and train multiple muscles at one time
6. Stop doing sit ups and crunches and exchange with planks isometrics and reactive band training.  This alone will eliminate a majority of low back pain.
7. Eliminate any exercises that require you to sit or lie down and exchange it with an exercise that does the same thing while you are in standing up.
8.  Make sure you get your heart rate with a dynamic warm-up that breaks a sweat.    It will make your total workout better automatically.
9. Add a lunge or squat to all upper body push, pull or press exercises. More muscle being recruited is always a good thing.
10.  Crank up your workouts by adding in interval workout music.  It has been shown that music increases overall    workout intensity by 20% which means 20% more calorie burning.

Now take action and start adding in 1 or 2 of these changes every week and I promise your fitness level will sky rocket up.

Make sure you shoot me a comment and let me know what you have done different that has made a big difference in your fitness level or enjoyment.

Let’s get FIT Together

Dave Schmitz

www.Gtownbootcamps.com

Just finished a great band – run workout that you will soon see at Gtown bootcamps.

Thought you may be interested in trying it out on your own .

Set up

Take a single band and get ready.

You will perform a 50 second run in between each of the following 5 exercises  

 Strenght Exercises

 Chest Press

Front Squat

High Pull

Squat Jump

Resisted Push up (regular is fine)

If you want to change it up you can use the following exercises as well.

Split Squat Right

Split squat left

Bent over row

Standing Chest press

Hammer curl

Remember a 50 second run in between each exercise.

Let me know how it goes.  Shoot me comments and make sure you share your band workouts as well.

Good Luck and see you in camp.

Let’s get FIT Together

Dave Schmitz

Gtownbootcamps