The Importance of H2O

Follow these few simple rules and you'll ensure your body remains hydrated, before, during and after a workout

--Stick to what you know: I tried a new sports drink a while ago, and my body didn't take kindly to it. We were going rock climbing and I developed stomach cramps. The same could apply to any sporting activity. And more so if it's a grueling boot camp workout. So stick to what you and your body are familiar with.

--Don't give water a miss: It's easy to think you'll drink water post-workout, but the trick is to have water before you begin. If you wait to drink when you feel thirsty, it means your body is already dehydrated.

--Don't fill up on too much either: While you should drink before you workout, you shouldn't 'over drink'. Stick to a comfortable limit so your body doesn't feel too full and bloated.

--Avoid caffeine and carbonated beverages: Caffeine is a strong diuretic and will contribute to your dehydration. Water is your best bet.

--How much? Drink 2-4 cups up to one hour prior to a workout, and then sip according to what your body demands.

Post Workout Nutrition

What To Eat Post-Workout????

Out of the three options of foods there are two which should be eaten post-workout, Protein and Carbohydrates. Fat needs to be left off the after workout menu!

Having said that fat is good and necessary for you. Fat helps to dissolve certain vitamins and is essential in your diet. The reason you don't need fat after a workout is because it slows down the digestion of carbs and proteins which is the exact opposite of what you want to happen after a workout.

Immediately after a workout the food that you need most is protein. There is a window of time after a workout in which protein is most beneficial to repair your muscles and replenish your body with nutrients which have been depleted during your workout.This window lasts about an hour but you want to get your protein as quick as possible, hopefully within the first half an hour.

So what kind of protein should you have after a workout? Chicken, egg whites, tuna and other meats are great sources of protein, but unfortunately they are whole foods and can take quite some time for your body to absorb. Protein shakes contain a mixture of whey and a liquid (water) thus a whey protein shake.A whey protein liquid is the fastest digested form of protein there is. This is why it is the protein of choice for a post workout meal. Not only is protein powder easy to transport with you to camp, but it is easy to mix together after your workout.
Generally 20 to 30 grams of protein should be consumed after a workout .

Second food source that should be eaten after a workout is, carbohydrates. Like protein, there is an ideal form of carbohydrates after a workout. Generally speaking, the good carbs like whole wheat bread and brown rice are great for meals during the day but not ideal after a workout. The fiber in these carbs which makes them 'good' also makes them harder to digest. Now this doesn't mean that the ideal food is a doughnut or a cookie, it just means that a simpler sugar will be more beneficial in restoring the muscle's sugar levels post workout.The ideal carbohydrate after a workout is essentially sugar in the form of dextrose (glucose). Dextrose is a simple sugar and is the chief form of sugar manufactured and used by the body. The body makes dextrose/ glucose from proteins and fats but mainly from carbohydrates. However like in the case of protein from whole food, producing dextrose takes time and after a workout time is of the essence. Without dextrose in your post workout meal your body may actually breakdown your newly built muscle to in order to restore your glucose storage. Like protein there is an ideal amount of carbohydrates to consume post workout. Generally 40 to 80 grams of carbs should be consumed after a workout (shoot for 50-60 grams).

So how to get this all in after a workout? Simple, get a shaker and measure out your protein powder and glucose ahead of time. After your workout simply add water and drink it down on your way home!

Remember, the 90 day challenge begins January 4, 2010! You can register for bootcamp at AMHFitness.com. See everyone after the holidays!

Winter Break-300 Workout

With having 2 weeks off for the holiday season, I know a few boot campers have been working out and some have been wondering what they can do to keep up their fitness so, here is your workout.

The Boot Camp 512 300 Workout-

Complete all 10 exercises, doing 30 repetitions each. To make a tougher workout, or to burn more calories, run 1 mile before and after this workout.

Renegade Rows
Squat Press with Dumbell
Burpees
Iso Abs To Top Plank
Split Stance Lunge Right Leg
Split Stance Lunge Left Leg
Chin to Knees
Knee Tucks in Pushup Position
Dips
V-Ups


Try this workout and let everyone know what you think!

See everyone back at camp on January 4,2010 for the 90 day fitness challenge!

90 Day Boot Camp Challenge

Complete Challenge Details
January 2010: “Get To Fit” 90 Day Transformation Challenge

Start Date: January 4, 2010Y
ou must be registered for camp before the deadline of January 4, 2010. Register for boot camp
End Date: March 27, 2010
Final weigh in and fitness test performed Saturday, March 27 at 9:30am.

Details: Participants in the 90 day Transformation challenge will be partnered up with a fellow camper to help keep each other accountable and motivated both in and outside of class. You may either choose a partner, or you and another camper may be matched up if you are new to camp and participating in the challenge. Each team will be judged on the following criteria: Body composition change from the beginning to the end of the 90 day challenge, and the overall improvement in the physical test.

Everyone who Registers and Participates will Receive:
~ Three (3) months of unlimited boot camp sessions with Austin Boot Camp 512's certified fitness trainers.
Class dates: January 4 to March 27.
~ Accountability Buddy System so you not only have your coach but you also have a partner with similar goals to keep you accountable.
~ Customized nutrition program outlining the in and outs of nutrition. Includes meal plans, recipes and nutrient timing for optimal results.
~ Coaching Calls with Andrew Hall to help assist you in the transformation. Weekly individual coaching calls to help answer questions and keep you on track during the transformation challenge. ~ The chance to win great prizes!

Rules and Prizes:

Challenge Rules
1) You must be a registered before January 4, 2010
2) ALL participants must have body composition assessment conducted the first week of the 90 day challenge to get starting stats.
3) Challenge is 12 Weeks (90 Days) to a Brand New You!
The 90 Day Challenge runs from January 4th through March 27th.
4) Judging
As soon as the final results are submitted – March 27th – 29th – a panel of judges (boot camp coaches) will determine a winning team based on:
~ Percentage of total team weight loss (25%)
~ Percentage of total team body fat loss (25%)
~ Percentage of total team inches loss (25%)
~ Total time of team obstacle course at the end of competition (25%)
FYI: No comparisons are made – this is all bout YOU and what YOU can achieve when you put your all into it!
5) Determining Winners
The top team will be posted on the website and announced at class the 1st week of April.
Prizes:
Grand Prize – 3 Months of Boot Camp and Spa Package
~3 Months of Free Boot Camp for both members of the team.
~ Free unlimited classes at any time and location for 3 months
~ Free Nutritional meetings with nutritionist
~ Free Access to bonus workout videos, audios and coaching calls.
~Viva Day Spa Package
~ 60 minute Swedish Massage
~ Deluxe Pedicure
~ Deluxe Manicure
~ Stimulating Clay Treatment Masque for Feet and Calves
~ Hot Steam Towel Treatment for Hands and Feet
~ Hydrating Cocoa Butter Hand Treatment
~ Served with Wine or Hot Tea and Chocolates

EVERYONE WINS Not only will you come Shining Brightly out of the next 12 weeks with a New Body and a totally New Life – there will be a special prize awarded to every single participants who starts and finishes the entire 12-week challenge.

IF you have ANY Questions- Please give us a call at 512-589-2846 or visit AMHFitness.com