It's 100% Up to You!

What a great week we’ve just finished.

Thank you for all the hard work that I’ve personally witnessed in Oakley, and that I’ve been told about in Blue Ash, Springboro and Florence!

It’s your diligence in getting to every boot camp session, and your hard work that pays off in optimal results!

Give yourself a pat on the back.

And along with that, today we talk about…

How to Make Camp Work for You!

You’ve heard me say, “Go at your own pace, one that is challenging for you as an individual” probably several times now.

I don’t say this over and over and over to be a broken record or to be annoying. Challenging your body, wherever it is today, is the ONLY way you improve.

So, if you’ve been in the last 5 camps, this means you’re going to have to use heavier dumbbells, go faster on cardio type exercises, and push yourself to the point of really being fatigued. Throw in quality nutrition and rest in the evenings and on the weekends and you’ll improve.

This formula works for EVERYONE. Work Hard + Quality Nutrition + Recovery Time = Outstanding Results. Officially that’s: WH + QN + RT = OR

I think Einstein would be proud of my formula!

Here are some tips for returning campers to maximize your experience: reduce your rest time – when the 30 seconds is up for the group, you can extend that by going a little longer (so cutting down on any rest time between set 2 & 3 for example). Also, when it’s time to transition from one exercise to the next, you minimize any down time (like chatting with your neighbor) and get into the next exercise quickly.

If you’re a first time camper, you also must challenge your body at optimal levels too.

Working hard = results for everyone.

It doesn’t matter if you’re Lance Armstrong or Dara Torres or just starting exercise for the first time in 10+ years. Work at your maximum ability, and you’ll improve.

The boot camp routine works. Period. We have marathon runners who become better marathoners with Adventure Boot Camp. We have lifetime exercise enthusiasts who become stronger, leaner and faster in Adventure Boot Camp.

Yet it’s YOUR responsibility to go at the pace that will deliver the results you’re looking for.

Your friend cannot do it for you, nor can your boot camp instructor. It’s 100% up to you! Always.

I’m in your corner. And I don’t want you to just go through the motions over the next 3 weeks, and then tell me (or your boot camp instructor) that you’re disappointed with your results.

We’ve got an hour together M-F, so let’s get into camp, work hard, and then get on with our lives!! Done by 6:30am!

Time for Rest!

And for first time campers, make sure you get plenty of rest this weekend. Your body is tired, especially if you’ve been in camp all 5 days.

Think of boot camp as the stimulus that causes your body to make positive adaptations (changes). . . as you rest. By "rest," I'm not only referring to sleep, although that should certainly be adequate if you want to see results. I'm also referring to the pursuit of a relaxing hobby, days off from work, or sitting at home enjoying some music.

There is a crucial balance between stress and recovery, and while positive stress (exercise) properly applied can lead to the body making exceptional progress, it will only do so if there is adequate "down time."

It might be helpful to realize that there are opposing forces at work, and if the balance isn't quite right, results can be slowed. Cortisol is a hormone produced by the adrenal glands and has been referred to as the "stress hormone." During periods of elevated stress, cortisol levels are increased. Cortisol is a catabolic hormone, which means it allows the body to cannibalize its own tissue. It does have an important purpose. The gradual breakdown of tissue allows you to continuously build new, healthy cells. Cortisol also makes certain that if the body's energy needs suddenly go up due to an extreme stress, there are plenty of amino acids floating around to be converted into glucose and used as fuel. We access those amino acids in a stress-induced state by breaking down muscle.

There are other hormones that are more geared toward enhancing positive response. Growth hormone has received much attention lately and people have come to believe it's a drug. It isn't a drug, but a human hormone that is produced by the pituitary gland and it plays a vital role in anabolism (tissue building) and protein synthesis as well as in keeping metabolic processes at optimal levels of performance.

Growth hormone production is increased when you rest, and further increased when you enter deep sleep. Without adequate rest and sleep a cortisol-dominant environment can prevent you from seeing the results you're working so hard to achieve.

Translation: Get plenty of rest, enjoy some down time and relaxation, replenish your body with wholesome food and your body will respond in a very positive way!

Have an awesome weekend! Alicia, Leigh, Annie, Michelle and I look forward to seeing you on Monday, well rested, and ready to rock ‘n roll in week number 2 of Adventure Boot Camp!

Your friend in fitness,

Brian Calkins

Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-101