AMH Fitness/Boot Camp 512-Austin, TX

Daily Workout 2/10/2010

2010-02-10T09:40:00.000-08:00

Complete with a partner at each station.

PHASE 1--
20 seconds per exercise, complete 2 sets of strength exercise before moving onto next station.

BOSU Pushups (Partner performs Jump Ropes)
Wall Ball (Partner performs Jumping Jacks)
DB Cleans (Partner performs Fast Feet)
Kettle Bell Swings (Partner performs Mountain Climbers)
Burpees (Partner performs Air Squats)

PHASE 2--
Max Rounds in 10 Minutes!
5 reps of Iso Abs To Top Pushup
9 reps of Jump Lunges
13 reps of V-Ups or Sub Double Chin to Knees

PHASE 3-
30 seconds-25 seconds-20 seconds
45 Degree DB Punches

Sprint 400m

Just a reminder if you haven't done so already, register and let me know if you are doing the Cupid 10k Night Run this Friday in San Antonio at 8pm.

AM North Austin Boot Camp Times For Phase 2:
Joel-8
Binji-8
Becca-7
Erin-7
Claire-5
Diana-5
Thomas-5
Michelle-5
Bobbi-5
Amparo-5

Daily Workout 2/8/2010

2010-02-08T08:59:00.000-08:00

Here is the workout for tonight's 7pm North Austin Bootcamp class, 6am North Austin Bootcamp Wednesday, and 6am Cedar Park Bootcamp Wednesday.

20 Renegade Rows
20 Box Jumps
20 Pull Ups
20 Reverse Lunge to Kettle Bell Press
400m Run
16 Renegade Rows
16 Box Jumps
16 Pull Ups
16 Reverse Lunge to Kettle Bell Press
400m Run
12 Renegade Rows
12 Box Jumps
12 Pull Ups
12 Reverse Lunge to Kettle Bell Press
400m Run
8 Renegade Rows
8 Box Jumps
8 Pull Ups
8 Reverse Lunge to Kettle Bell Press
400m Run

As fast as you can for time!

Daily Workout-2/2/2010

2010-02-02T13:37:00.001-08:00

Workout for Cedar Park Boot Camp.

20 Renegade Rows
20 Box Jumps
20 Pull Ups
20 Reverse Lunge to Kettle Bell Press
400m Run
16 Renegade Rows
16 Box Jumps
16 Pull Ups
16 Reverse Lunge to Kettle Bell Press
400m Run
12 Renegade Rows
12 Box Jumps
12 Pull Ups
12 Reverse Lunge to Kettle Bell Press
400m Run
8 Renegade Rows
8 Box Jumps
8 Pull Ups
8 Reverse Lunge to Kettle Bell Press
400m Run

As fast as you can for time!

Challenge Yourself February 12th!

2010-01-28T10:06:00.000-08:00

I would like to invite everyone out to challenge themselves on February 12th with a 10k trail run! It is going to be a great workout and alot of fun.

About Cupid's 10K Trail Run
The race will start at McAllister Park Pavillion 2 at 8PM on Friday the 12th of February and run into the park off of Jones Maltsberger. Runners will follow trail marked with orange marking tape, arrow signs and glowsticks to the finish. There will be 1 water stop approx half way. The trail can be straight and smooth to windy, rocky and rooty. Headlamps are HIGHLY encouraged as you will run through pitch dark, heavily wooded trails. All runners will receive technical shirts, excellent support, a burger, fries and drink and free cold beer while it lasts, after that you are on your own. There will be a post race Valentine's mixer and raffle inside of Momak's after the race.

Let me know if you sign up. You can register here

Daily Workout 1/27/2010

2010-01-27T09:08:00.000-08:00

Today's boot camp workout is as follows:
5 Pike Pushup
10 Sumo Deadlift High Pull
15 Butterfly Situp
20 KB Swings

As Many Rounds As You Can in 20 Minutes!

AM Group-
Becca-5
Michelle-5
Colleen-5
Erin-5
Jerry-5
Megan-6
Suzanne-5

7PM Group-
Dana-6
Sandy-6
Michele-6
Terri-5
Tanya-7
Amparo-6

DPS Workout Tonight

2010-01-21T08:57:00.000-08:00

Just a reminder to everyone in the North Austin Boot Camp, that tonight we will be meeting at the DPS fitness course for a grueling obstacle course! Expect to find the ropes, pullups, kettlebells, medicine balls and big walls to jump over!

If you need help locating the fitness course please give Andrew Hall a call.

1/13/2010 Workout

2010-01-14T12:37:00.000-08:00

Awesome job to everybody who completed the workout yesterday!

Workout-
50m Walking Lunges
15 Situps
10 Deadlift (Men-95lb, Women-60lb)
5 Pike Pushups
50m Standing Broad Jumps
Repeat 4 times for time

The Right Meal Before Exercise

2010-01-04T23:09:00.000-08:00

During this mornings boot camp class, a camper said he was feeling nauseated and light headed. When I asked him what he ate before, he answered with the far too common, "nothing". I decided I would like to inform everyone about the importance of pre-workout nutrition.

You can’t starve your way to fitness. You must eat the right foods in order to achieve your goals. Whether you want to look thinner or more ripped, gain muscle mass, or just have more energy, food is your friend. That being said, feeding your body before a workout to generate the most amount of energy, create the chance to burn as many calories as possible, and fit into your real time schedule can be a bit of a dance.

To those of you who think not eating before exercising is a great thing to do you could not be further from the truth. First of all, if you are going to work out in the morning your body has just burned 80% of your glycogen (main energy source that is stored in your liver and muscles for energy) while you were sleeping. So you need to replenish your energy reserves to help your body work efficiently and to have enough energy to actually do the “work” in working out. I know you are probably thinking that you will burn more fat and get those shredded abs alot faster this way but the body just doesn’t work like that. Think of it as a car and gasoline, the car can only function when there is gasoline in it but if it is empty then guess what, it will not move. The same can be said for your body.

If you don’t normally eat in the morning then start off with small meals to get you accustomed to eating first thing. If you don’t want to eat, it’s fine to go the smoothie route, which is rich with nutrients. Oatmeal is great to sustain your energy. And for something quick and to the point, a banana with almond or peanut butter for a solid burst of energy is also great. Remember the goal is here to burn up body fat and build up your muscles.

To give you an idea of how we burn through different types of food, it takes four to six hours to digest fat, three hours to digest protein, and two hours to digest carbohydrates. I wouldn’t eat too much fiber long before or right after exercise since it can cause bloating and a bit of an irritation in your GI tract.

If you only have fifteen minutes as you head from work to boot camp, then drink a smoothie. Try rice or almond milk as your base, throw in some frozen fruit, powdered protein, a banana–and if you are getting wild, some greens–and off you go. If you feel like getting crazy you can add flaxseed meal for thickness and some Udo’s oil.

No, potato chips aren’t a great pre-work out meal, and watch out for energy bars. Eating too many sugary bars can work against you in the weight area: Some are not that far off nutritionally from a Snickers.

Remember “food is your friend!”

I hope this helps clear up any confusion about your pre-workout nutrition questions.

About Boot Camp 512

2010-01-01T13:59:00.000-08:00

The Austin Boot Camp 512 program contains several components that separate us from the typical outdoor exercise class.

Personal Assessments:
At the beginning and end of each session, you complete a personal fitness assessment. This allows us to determine your personal abilities as well as setting a benchmark for you to measure results. The assessment includes standard fitness tests as well as body measurements so you can tell how far you have progressed at the end of each camp session. Get a free fitness consultation

Workouts:
Workouts are unique and are generally comprised of dynamic warm-ups, push-ups, sit-ups, squats, lunges, intermittent running, resistance training, agility exercises, kettle bell training, tire drills, gymnastic rings, BOSU balls, power sleds and more! One hour a day, two to three days a week for only four weeks, you will focus on various fitness areas such as flexibility, core strength, power, endurance, balance, speed, and agility. No two workouts are the same, and they will continue to change, challenge, and confuse your body so that we can keep pushing your fitness level to new heights and your body fat percentage to new lows. View videos of the workout

Nutrition:
Eating right is an integral part of our program and one of the ways we offer more than other outdoor boot camp fitness programs. With the help of our nutritionist, Yvonne Graham, a 3 time Olympic Bronze Medalist, and six time All American, you are guaranteed to fully understand all aspects of nutrition. Included in our program is a nutritional seminar with Yvonne Graham, our dietician and nutritionist!

Instructors:
Our boot camp instructors all hold either a nationally accredited personal training certification and/or a degree in the exercise and nutrition field.

Locations:
Workouts take place in the best gym around - the great outdoors. You will be surprised how motivating, exciting and different it can be to take it outside for a change. We have classes in Cedar Park, Round Rock, Downtown Austin and North Austin

What to Expect:
Weighing up to 20 pounds less
Dropping your body fat 2-5%
Being able to walk up those flight of stairs without being winded
Shedding up to 3 inches of your mid-section
Improved mental and physical well being
Learn how to exercise properly and how to make the most of your precious time
Check out some incredible result of our clients!

If you are ready to become healthier and gain endurance, join us for the best workout in town!

The Importance of H2O

2009-12-28T18:10:00.000-08:00

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

2009-12-26T14:02:00.000-08:00

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

2009-12-23T10:01:00.000-08:00

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

2009-12-22T13:21:00.000-08:00

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