Exclusive ACE study investigates the fitness benefits of popular boot camp style workouts

Drop and Give Me 20!
Exclusive ACE study investigates the fitness benefits of popular boot camp style workouts By John Porcari, Ph.D., Kirsten Hendrickson, B.S., and Carl Foster, Ph.D., with Mark Anders

Fitness fads come and go, but boot-camp workouts are still among the most popular. Back in the spring of 1998, the American Council on Exercise first spotted the rapid growth of instructor-led workouts based loosely on the calisthenics used (like push-ups, squat thrusts, punches, kicks, etc.) to whip new recruits into shape in the U.S. Army's basic-training program. Ten years later, take a look at the class schedules of gyms and fitness centers across the country and you'll still find boot camp.

According to recent stats from the International Health, Racquet &; Sportsclub Association, a trade organization for health clubs, 955 of its 3,306 member clubs offer boot camp style fitness classes. And it's not just hot in the gyms. A quick scan of the exercise videos offered on Amazon.com yields more than 30 different boot-camp videos.

There's a certain element of getting back to the basics and a more functional-training approach, says ACE chief science officer Cedric X. Bryant, Ph.D. People are looking for different experiences. With boot camps, you're giving them something outside the traditional club environment.

Maybe the boot-camp trend is still going strong because it's not really trendy at all. The workout is simple and not tied to a single piece of equipment. Or maybe it's the motivating team-oriented atmosphere that's created as fellow exercisers survive the workouts together.

Whatever the reason, boot camp remains wildly popular, yet surprisingly its efficacy has never been formally studied. Boot camp is becoming more and more popular in the health club setting so obviously people want to know if they're really going to get something out of it, and if it's going to be worth their time, says Kirsten Hendrickson, a graduate student in exercise and sports science at the University of Wisconsin. So we decided to take a look at it.

The Study

To analyze the health and fitness benefits of boot camp style workouts, a team of exercise scientists from the University of Wisconsin, La Crosse Exercise and Health Program, led by John Porcari, Ph.D., and Hendrickson, recruited six men and six women ages 19 to 29.

All volunteers were given an exercise test on a motorized treadmill to determine each subject's maximal heart rate(HR max) and maximal oxygen consumption (V O2 max) to establish a baseline of fitness. Ratings of perceived exertion using the Borg Scale, a measure of how hard subjects feel they're exercising, were also recorded throughout the exercise testing.

Once that baseline was established, the subjects were invited back into the lab to view a 40-minute recorded boot-camp exercise video. Naturally there are many boot camp style exercise videos on the market, so researchers reviewed a wide range of titles, eventually settling on one for the study. The Method: Cardio Boot Camp with Tracey Mallett. We chose that DVD because it has a good blend of aerobic movements and strength moves that you'd picture military guys doing at boot camp, notes Porcari. Plus we wanted to pick one where people were taxed pretty hard because that's what you picture when you think of boot camp.

The study volunteers were given a copy of the DVD to take home and practice until they felt familiar enough with the choreography to be able to follow along easily with the workout. At that point, they were asked to return to the lab for testing. Each subject was then outfitted with the Cosmed portable analyzer, a backpack and facemask apparatus that measures oxygen consumption and caloric burn. Heart rate and perceived exertion were also tracked every three minutes throughout the 40-minute workout.

The ResultsAfter analyzing the data, researchers found that the average exerciser burns approximately 9.8 calories per minute during a typical boot-camp workout, which equals nearly 400 calories during the entire 40-minute boot-camp video studied.

The biggest benefit is you're burning an average of 600 calories per hour, says Porcari. That's obviously going to help with weight loss, but you're also getting the muscle-building benefit from pushups, arm curls and squat thrusts that you wouldn't get just from going out for a fast walk or jog.

According to recommendations set by the American College of Sports Medicine (ACSM), to enhance cardiorespiratory endurance individuals need to exercise at 70 percent to 94 percent of HR max and 50 percent to 85 percent of V O2 max. Based upon the data collected in this study, subjects were exercising well within those recommended intensity levels. On average, people were working at 77 percent of heart-rate max, which is considered moderate intensity, but it also gets as high as 91 percent, meaning, all these boot-camp workouts have peaks and valleys, Porcari explains. Heart rate and oxygen consumption varied by the minute as the test subjects followed the video from high-intensity moves like kicking and punching, down to low-intensity moves with the dumbbells, and back up again to high-intensity moves.

These workouts are designed to be cyclical like that, he explains. Boot camp is a good form of interval training because you get periods of high intensity interspersed with moves that tend to be lower in aerobic intensity but they serve a whole different purpose to build muscle strength.

The Bottom Line

Boot camp is an excellent way to enhance aerobic capacity and help control body weight. I think it's a great workout with great variety, says Porcari. It's a good combination of aerobic exercise and muscle conditioning and it's much more of a total-body workout than just going out for a run or bicycle ride.

But remember, not all boot-camp workouts are created equal, he warns. Some are heavy on cardio, while others emphasize martial arts inspired movements or basic strength-training exercises. For best results, our researchers recommend picking a well-balanced program with equal helpings of aerobic movements and calisthenics.

If people are looking for something that's fun and variable that will increase their adherence to an exercise program, and, most importantly, burn a lot of calories, says Hendrickson, boot camp would be a really great option.

©2008 American Council on Exercise

Pre and Post Workout Meal suggestions

Important factor is the pre-workout meals , which should come approximately 30-60 minutes before training (give it time to digest). I know, I know... some of you will get up about 10 minutes before camp, race out of bed, race to the car (go the spead limit, of course:-) and race to just be on time...but do your best to eat a little something. "Don't gorge yourself" ....The goal here is to ingest only enough carbs and proteins order to meet the energy demans of the workout.

"I don't eat breakfast."....I hear it all the time during camp.... If you want to lose weight, you need to eat breakfast, it kick starts your matabolism. Yes, you have to eat to lose weight ladies!

Also keeps you from passing out on us. :)

Just keeping it simple; a list below of some good pre/post-workout goods.

Oatmeal
Yams
Cream of wheat
Whole-grain bread w/ Natural peanut butter
Yogurt
Clif Bar for Kids
Piece of Fruit (apple/banana) if your tummy can take it

The post-workout is the next important variable in this equation. The body undertakes special metabolic processes during which the absorption and utilization of carbs and proteins are especially critical. If you fail to eat – even if it's just a protein drink/ shake, within about 45-minutes of training. Instead of reaping the benefits of your workout, you will not set the scene for muscle breakdown.

Fast-acting carbs such as;

Potatoes (not too much of the tatoes ladies - red ones are great)
Carrots
Raisins
Grapes
Oranges

Easy-to-absorb protein source such as;

Egg white (if you want the whole egg, go for it...1 egg)
Low-fat Cottage Cheese
Tuna
Whey Protein Shake from My Nutrition Store – see website… great replacement shake for after workout
Juice Plus Complete…also great for after workout meal


Your post workout intake should be at least 300 calories. Breakfast should be the largest meal of the day (Eat like a King…or Queen), you have all day to burn it off. Try to get a protein and a carb in your meals.

Benefits of drinking WATER and a note about DIET SODA

Drinking Soda and Weight Gain – Does It Matter If It’s Diet Soda?
Written by Dr. Carrie Jones on March 28, 2009 - 9:17pm

Her Writer, Dr. Carrie Jones:
Many times women come into my office and report drinking a soda quite often during the week. Sometimes it is one soda in the afternoon for a pick-me-up, sometimes it’s several. Either way, soda leads to weight gain…and no, it doesn’t matter if it’s diet.

In 2007, the University of Minnesota published a study in Circulation of which 9,514 participants were evaluated. The researchers found that people who drank just one diet soda everyday had a 34% increased risk of metabolic syndrome. This syndrome includes abdominal obesity, high triglycerides, low HDL (good cholesterol) high LDL (bad cholesterol), elevated blood pressure, and insulin resistance.

In the Framingham Heart Study by Boston University, 6,039 participants without metabolic syndrome at the start of the study had a 44% increased risk of developing new onset metabolic syndrome with one or more soda intake per day. Specifically, they had a 31% increase in obesity risk, 30% risk of increasing abdominal waist circumference, 25% increasing risk of developing elevated blood sugar or triglycerides, and a 32% risk of low HDL on blood-work.

Finally, a study presented at the 2005 American Diabetes Association found that for each can of diet soda drank per day, the risk of obesity increases 41%. Does this mean you should switch to regular soda? Absolutely not! Those are filled with huge amounts of sugar. If you are trying to live a healthy lifestyle and maintain a normal weight, please switch from soda to something that is beneficial to your body, such as water!
***************************************
Some other tidbits about water from Chief Fitness Fanatic, Dawn Franklin:

Can water really help you look and feel great?
Summer is here bringing with it a welcomed increase in temperature. While you enjoy a day out in the sun you may be struck with the desire for a glass of icy cold water. This thirsty reminder should not be taken lightly - as much as 75% of adults suffer from mild, chronic dehydration, a condition that dramatically works against your weight 1oss efforts.

Read on to discover why water consumption must be at the top of your list in your quest for a fit, healthy and athletic body...

Water does all that?

Though you probably don't think about it often, water is the most essential element, next to air, to your survival. The simple combination of two parts hydrogen, one part oxygen makes up more than two thirds of your body and is involved in a host of bodily functions that we routinely take for granted. Just to name a few:

• Water works to regulate the thermal condition of your body
• Water serves as a lubricant in your joints
• Water helps flush toxins from your blood
• Water gives your skin a clear, glowing complexionWater assists with digestion, pulling all the usable nutrients out of foods
• Water aides in disease prevention (Drinking 8 glasses a day has shown to reduce your chance of colon cancer by 45% and bladder cancer by 50%)

What about fitness and fat-Loss?

You've probably heard that you need to drink plenty of water in order to drop weight, but did you ever wonder why? What does water have to do with decreasing your calories and increasing your activity level in an effort to shed pounds?

1. Water is a natural appetite suppressant

Fill your stomach with a glass of water before each meal and you will find that you won't eat as much. This also works on snacking throughout the day, keep hydrated all day long and watch as your desire to snack decreases.

2. Water increases your body's ability to efficiently metabolize fat

This process begins with your kidneys receiving enough water to function at their peak, which in turn helps your liver reach optimal efficiency in removing toxins and waste from your blood. With your liver working at maximum capacity, fat will be metabolized at a higher rate. This means a decrease in your overall body fat. (And who doesn't want that?)

3. Water is the perfect substitute for high calorie beverages

Want to super-charge your fitness results this summer? Well, this is the most effective way to utilize water toward your waist-shrinking efforts. Most of us consume more than our share of calorie-packed beverages. Smoothies, shakes, frozen mochas, soft drinks...you get the idea. When you trade your high calorie beverages in for a tall glass of water you will expedite your results in a major way.

The Other Side of the Story...

Now you know that drinking sufficient amounts of water will help you reach your fitness goals faster than ever, but you should also know that failing to drink enough water comes with serious consequences...

• Your body will shift into "preserve" mode - which means you will store more fat.
• Bodily functions will slow - leading to an overall decrease in energy levels.
• Headaches will become an expected nuisance - your brain is over 70% water.

To avoid dehydration this summer check out the following 5 Hydration Tips:

Tip #1: Caffeinated beverages - such as coffee, soft drinks or energy drinks - cause your body to lose water. After you enjoy a dose of caffeine replace the lost water by drinking 2 times that amount in water.

Tip #2: Add a slice of lemon to your water to spice things up.

Tip #3: Always carry water with you throughout your day - keep a bottle in the car, at your workplace and next to your bed.

Tip #4: Exercise and hot summer days both increase your body's water requirements - make a mental note to drink before, during and after exercise or while out on a hot day.

Tip #5: Make it a habit to begin your day with a large glass of water then drink a glass before each meal and one between meals.

Share this info with a friend or family member...especially now that's its getting hot out again. Take care, Dawn

Great Article about benefits of FOAM ROLLING

[Check out this great artilce about the benefits of foam rolling]:

Feel Better for 10 BucksSelf-myofascial release: no doctor required!

by Eric Cressey and Mike Robertson

Ten bucks doesn't buy much nowadays. You could pick up a day pass at some commercial gym, or pull off the co-pay on a visit to the chiropractor. If you're lucky, you might even be able to swing a mediocre Russian mail order bride.

Or, you could just go the safe route with your $10, take our advice, and receive a lifetime of relief from the annoying tightness so many athletes and weekend warriors feel from incessantly beating on their bodies. Don't worry, this isn't an infomercial. We just want you to pick up a foam roller for self-myofascial release and deep tissue massage.

How does it work?

Self-myofascial release (SMR) on a foam roller is possible thanks to the principle known as autogenic inhibition. You've likely heard of the Golgi Tendon Organ (GTO) at some point in your training career. The GTO is a mechanoreceptor found at the muscle-tendon junction; it's highly sensitive to changes in tension in the muscle.

When tension increases to the point of high risk of injury (i.e. tendon rupture), the GTO stimulates muscle spindles to relax the muscle in question. This reflex relaxation is autogenic inhibition. The GTO isn't only useful in protecting us from injuries, but it also plays a role in making proprioceptive neuromuscular facilitation (PNF) stretching techniques highly effective.
The muscle contraction that precedes the passive stretch stimulates the GTO, which in turn causes relaxation that facilitates this passive stretch and allows for greater range of motion. With foam rolling, you can simulate this muscle tension, thus causing the GTO to relax the muscle. Essentially, you get many of the benefits of stretching and then some.

It's also fairly well accepted that muscles need to not only be strong, but pliable as well. Regardless of whether you're a bodybuilder, strength athlete, or ordinary weekend warrior, it's important to have strength and optimal function through a full range of motion. While stretching will improve the length of the muscle, SMR and massage work to adjust the tone of the muscle. Performing one while ignoring the other is like reading T-Nation but never actually lifting weights to put the info to good use.

What's SMR good for?

Traditional stretching techniques simply cause transient increases in muscle length (assuming that we don't exceed the "point of no return" on the stress-strain curve, which will lead to unwanted deformities). SMR on the foam roller, on the other hand, offers these benefits and breakdown of soft tissue adhesions and scar tissue.

One mustn't look any further than the overwhelmingly positive results numerous individuals have had with Active Release Techniques (ART) to recognize the value of eliminating adhesions and scar tissue. Unfortunately, from both a financial and convenience standpoint, we can't all expect to get ART done on a frequent basis.

SMR on the foam roller offers an effective, inexpensive, and convenient way to both reduce adhesion and scar tissue accumulation and eliminate what's already present on a daily basis. Just note that like stretching, foam rolling doesn't yield marked improvements overnight; you'll need to be diligent and stick with it (although you'll definitely notice acute benefits).

You will definitely be interested in the valuable role foam rollers can play in correcting postural afflictions. Get to work on those tight muscles and you'll definitely see appreciable returns on your efforts!

So let's get started!

What you need to get:
6" foam roller (either the 1' long or 3' long version)

Techniques

These techniques are actually very simple to learn. Basically, you just use your body weight to sandwich the roller between the soft tissue to be released and the floor. Roll at a slow pace and actually stop and bear down on the most tender spots ("hot spots"). Once the pain in these spots diminishes, roll the other areas.

In order to increase the pressure on the soft tissue, simply apply more of your body weight to the roller. The simplest way to do this is by either moving from working both legs at once to one leg, or by "stacking" one of your legs on top of the other to increase the tension.

As you get more comfortable with SMR, you'll really want to be bearing down on the roller with most (if not all) of your body weight. As with almost anything in the training world, there's considerable room for experimentation, so you'll definitely want to play around with the roller to see what works best for you. Be careful to avoid bony prominences, though. (Insert your own joke here.)

One other technique we’ve found to be beneficial is to work from the proximal (nearest the center of the body) to the distal (away from the center of the body) attachment of the muscle. For instance, instead of working your quadriceps from top to bottom all in one shot, shorten your stroke a little bit. Work the top half first, and after it has loosened up, move on to the bottom half.

This is an important strategy because as you get closer to the distal muscle-tendon junction, there's a concomitant increase in tension. By working the top half first, you decrease the ensuing tension at the bottom, essentially taking care of the problem in advance.

Note: Those with circulatory problems and chronic pain diseases (e.g. fibromyalgia) should NOT use foam rollers.

Demonstrations and Descriptions

Hamstrings: You'll want to try these with the feet turned in, out, and pointing straight ahead to completely work the entire hamstring complex. Balance on your hands with your hamstrings resting on the roller, then roll from the base of the glutes to the knee. To increase loading, you can stack one leg on top of the other.

Hip Flexors: Balance on your forearms with the top of one thigh on the roller. Roll from the upper thigh into the hip. Try this with the femur both internally and externally rotated. To do so, just shift the position of the contralateral pelvis. (In the photo, Mike would want to lift his right hip to externally rotate the left femur).

Tensor Fascia Latae and Iliotibial Band: These are a little tricky, so we've included pictures from two different angles. Without a doubt, this one will be the most painful for most of you.
In the starting position, you'll be lying on your side with the roller positioned just below your pelvis. From here, you'll want to roll all the way down the lateral aspect of your thigh until you reach the knee. Stack the opposite leg on top to increase loading.

Adductors: Balance on your forearms with the top of one of your inner thighs resting on the roller. From this position, roll all the way down to the adductor tubercle (just above the medial aspect of the knee) to get the distal attachments. You'll even get a little vastus medialis work in while you're there. Watch out for your twig and berries on this one, though!

Quadriceps: This one is quite similar to the hip flexor version; you're just rolling further down on the thigh. You can perform this roll with either one or two legs on the roller.

Gluteus Medius and Piriformis: Lie on your side with the "meaty" part of your lateral glutes (just posterior to the head of the femur) resting on the roller. Balance on one elbow with the same side leg on the ground and roll that lateral aspect of your glutes from top to bottom.

Gluteus Maximus: Set up like you're going to roll your hamstrings, but sit on the roller instead. Roll your rump. Enough said.

Calves: This, too, is similar in positioning to the hamstrings roll; you're just rolling knee to ankle. Try this with the toes up (dorsiflexion) and down (plantarflexion). Stack one leg on top of the other to increase loading.

Tibialis Anterior: This is just like the quad roll, but you're working on your shins instead.
Peroneals: This one is similar to the TFL/ITB roll; we're just working on the lower leg now. Roll along the lateral aspect of the lower leg from the knee to the ankle.

Thoracolumbar Fascia: With your arms folded across your chest, lie supine with the roller positioned under your midback. Elevate the glutes and roll from the base of the scapulae to the top of the pelvis. You'll want to emphasize one side at a time with a slight lean to one side.

Thoracic Extensors, Middle and Lower Trapezius, Rhomboids: With your arms behind your head (not pulling on the neck), lie supine with roller positioned in the middle of your back; your glutes should be on the ground. Roll upward, reversing direction when you reach the level of the armpits. This is an excellent intervention for correcting kyphosis.

Latissimus Dorsi and Teres Major: Lie on your side with the same side arm overhead. The roller should be positioned at the attachment of the lat on the scapula in the starting position. You'll want to roll toward the attachment on the humerus (roll toward the armpit).

Triceps: Start with your body in the same position as you would for the latissimus dorsi. Now, however, you'll want to place the roller at the top of your triceps (near your armpit) and your noggin on top of your arm to increase the tension (and no, you don’t have to be that geeky kid from Jerry Maguire to know the human head weighs 8 pounds!)

Pectoralis Major and Anterior Deltoid: Lie prone with the roller positioned at an angle slightly to one side of the sternum; the arm on this side should be abducted to about 135° (halfway between completely overhead and where it would be at the completion of a lateral raise). Roll toward the humeral head (toward the armpit).

Wrap-Up
Hopefully, this article has been proof enough that SMR on the foam roller is an excellent adjunct to your training, diet, supplementation, and restoration efforts. And, even if it isn't, we're only talking about ten bucks here, people! For crying out loud, just look under the couch cushions for change and you're halfway there!

Where do you buy one? Try Perform Better:

[From Dawn: Go to www.DawnFranklin.com and click on the Perform better link]

Pick one up and give it a shot. Your body will thank you for years to come!

About the Authors
Eric Cressey, BS, CSCS is currently pursuing a Master's Degree in Kinesiology with a concentration in Exercise Science at the University of Connecticut. He graduated from the University of New England with a double major in Exercise Science and Sports and Fitness Management. Eric has experience in athletic performance, rehabilitation, and general conditioning settings.

[From Dawn: if you are in my boot camp and would like me to show you how to use the foam roller as discussed in this article just ask!]

Do your knees hurt when exercising?

Knee pain is a common injury in fitness. What I have found is that the main culprit is usually your SHOES. If you have crappy shoes and you are doing a pretty intense workout just imagine how that can affect your knees, back and even ankles. If you have old shoes or cross training shoes please get some new ones, preferably running shoes. Go to a reputable running store where they actually fit you into the correct shoe for your foot (RunAZ and Soles Sports both give Adventure campers 10% off as well).

IF your knees are bothering you then do modifications of exercises that involve running or jumping. For example, instead of running -brisk walk, instead of jumping - don't jump (i.e., regular squats instead of squat jumps). Once your knees start feeling better you can pick it back up again. Also, ice when you are at home, 20 minutes at a time, once or twice a day. Foam roll, ask me about foam rollers as they are awesome to help stay flexible. As for flexibility, stretch! Try stretching on your own at home. Remember, if you haven't worked out in a while your body will react. The only way to get your knees used to the workout is to do what knees do, i.e., squat for example. Over time it will get better.

Bottom line, you have got to take care of your self from the outside in. When you are working out take care of yourself by utilizing some of the suggestions given above. Also, make sure you are drinking plenty of water and getting plenty of rest. Look into Juice Plus and Fish Oil and so on, because what you eat or don't eat (lack of certain vitamins and minerals) affects your body as well.

If you try all these suggestions and your knees are out of controlled, inflamed, you can't walk without agonizing pain then see a doctor! You may have a prior existing issue with your knees that you were not aware of until you started working out. It's always a good idea to see a doctor before starting any physical activity. Take care, DAWN

Increase your fiber intake to lose weight

Fiber: Give Yourself a Fresh Start for Health

Just a few changes of habit can give a big boost to your diet's fiber profile.
By Wendy C. Fries WebMD Feature
Reviewed by Louise Chang, MD

We hear it on all fronts: We need more fiber in our daily diet. The questions for most of us: How much do I need, and exactly how do I get it?
If you think the answers involve unreachable goals and endless raw veggies, fear not. Boosting your dietary fiber is as easy as acquiring a few simple habits and as delicious as eating the meals you already love.
How Much Fiber Do You Need?
The American Dietetic Association describes fiber as complex carbohydrates your body can't digest or absorb and names two types: soluble and insoluble fiber.
Soluble fiber -- found in beans, fruits, and more -- aids in satiety (helping you feel full). Insoluble fiber -- found in wheat bran, whole grains, nuts, vegetables, and other foods -- helps keep your digestive system regular.
According to the National Academy of Sciences Institute of Medicine, the daily needs of men and women for fiber differ, and change as they age:
· Age 50 and younger
o Women: 25 grams
o Men: 38 grams
· Age 51 and older
o Women: 21 grams
o Men: 30 grams

As for how to get those grams into your diet, the experts have easy-to-implement ideas. To raise your daily fiber intake, try one of these fiber-increasing habits each week, until they're automatic. However, to avoid diarrhea and other complications, increase your fiber by a few grams each week over the course of several weeks.

6 Tips for a Fresh Start With Fiber

Get the Breakfast Boost: Wake up to a nutritious high-fiber breakfast -- one with 5 or more grams of fiber per serving. You'll meet nearly 15% to 25% of your daily fiber needs. Plus, it's a great way to manage your weight.

Become a Topper: While enjoying cereal, a whole-wheat bagel, or oatmeal, don't forget the fiber-filled toppers: bananas (3.1 grams each), blackberries (about 3.8 grams per 1/2 cup), or hummus (2 tablespoons has 1.6 grams) are all delicious additions.

Learn to Love Labels: A food label can say it's "a good source" of fiber if it contributes 10% of your daily value of fiber -- about 2.5 grams. The package can claims it's "rich in," "high in" or an "excellent source of" fiber, if the product provides 5 grams of fiber per serving. So read up.

Enjoy Fruity Snack Attacks: When you feel the urge for a snack, be sure you have fresh or dried fruit on hand for a quick bite. A half cup of fresh raspberries is packed with 4 grams of fiber, a papaya with 5.5 grams, and five rings of dried apples has almost 3 grams of fiber.

Peels Are a Plus: Get all the fiber from the fruits and vegetables you enjoy by leaving the peels on. If you're worried about dirt and pesticides, rinse your produce in warm water before eating. Remember, whole foods have more fiber than juices, which lack the fiber-filled skin and membranes.

Go Easy On Yourself: When you shop, grab bags of ready-to-eat fresh vegetables, like baby carrots, shredded broccoli, and salad mixes. And look for packaged, presliced fruits (peels on).


20 Stealthy Ways to Slip More Fiber Into Your Diet:
· Scoop up spreads like hummus, spinach dip, or artichoke dip with veggies or whole-grain crackers. Or dial up the fiber profile of your ranch or French onion favorite with a few teaspoons of ground flax seed.
· Top a store-bought pizza with slices of tomato, red pepper, spinach, and onion for extra fiber. Or make your own pizza, with a whole-wheat crust, and then pile on the produce.
· Raise a submarine sandwich's fiber profile with the crunch of red or dark green lettuce, shredded peppers and carrots, and a whole-grain roll.
· If you're dotty for donuts with your morning coffee, try switching -- at least sometimes -- to whole-grain granola bars instead.
· Beans are bursting with fiber. Pinto beans have 15.4 grams of fiber per cup, while black beans have 15 grams; try sprinkling all kinds of beans in soups, stews, and salads a few times a week, or enjoy bean and veggie-rich burritos.
· Cooking can reduce a food's fiber, so enjoy lots of your veggies raw. When you do cook vegetables, try steaming them, or cooking them quickly and easily in the microwave.
· If there are cookie monsters in your house, satisfy their sweet tooth, and boost their fiber intake, by switching to hearty oatmeal-raisin cookies.
· Stock your pantry with quick cooking brown rice and whole grain pasta in fun shapes.
· Experiment with produce-rich cuisines. Try Middle Eastern foods like tabbouleh (8.2 grams of fiber per cup of bulgur wheat) or hummus (over 10 grams of fiber per cup of chickpeas), or enjoy a quick Asian stir fry.
· Substitute common staples such as pasta, white breads, white rice with those made from unprocessed grains loaded with fiber.
· Add shredded vegetables like zucchini or carrots to spaghetti sauce.
· Add fresh fruits to your diet. Mangoes have some big advantages over other fruits. They contain more fiber than most, which helps you curb your appetite.
· Try fruit smoothies for fun fiber. Blend low-fat yogurt, fruit juice, and fresh or frozen fruit to make a quick breakfast or as a snack.
· Love your steak and potatoes? Try topping both with onions, mushrooms, and tomatoes, sautéed with a touch of olive oil and herbs.
· Switch to corn tortillas, which have 50% more fiber than flour tortillas.
· Substitute quick or old-fashioned oats for up to one-third of the white flour called for in recipes.
· For a rich, intense flavor, try spearing vegetables and fruits on skewers and cooking them on your grill.
· Treat your sweet tooth and get more fiber with a fruit salad. Try bananas, blueberries, and apples, sprinkled with walnuts and shredded, unsweetened coconut.
· Hold on to more nutrients -- and cook vegetables faster -- by using the microwave oven.
· Warm up with legume-rich soups. Just one cup of ready-to-serve bean and ham soup has over 11 grams of fiber, while pea or lentil soups bulk up with 5 or more grams each. The American Heart Association says that diets high in complex carbohydrates and fiber can reduce your risk of a host of conditions, including obesity, high cholesterol, coronary heart disease, and other chronic diseases.

So savor sweet summer berries, hearty whole grains, and crisp colorful veggies. It's easy -- and delicious – to enjoy fiber's bountiful benefits.

ARE you SORE?

Check out these blog posts I found on the internet....good stuff! DAwn

Why You Get Sore After You Exercise & Does It Mean You are Getting A Good Workout
by Kenn Kihiu Friday, June 20, 2008
Question:
Dear Kenn,
Why do I get Sore When I exercise and does it mean I'm getting a good workout.

Answer:
You get sore after you workout because your body is not used to the exercises you did. The soreness is usually at its worst within the first couple of days and it should begin to subside over the next few days.

The technical term for it is Delayed onset muscle soreness or (DOMS) and even though the exact cause is still unknown research is showing that it's caused by tiny microscopic tears in your muscle fibers. Your body is a wonderful machine, when it's challenged, the muscles respond to the training by building reinforcements above its previous strength. What your body is doing right now even as you read this email is increasing the size of its muscle fibers.

Important to note: Soreness is not an effective way to measure the benefit of a training program. So if you are not feeling sore, this does not mean you did not have a good workout. As long as you feel challenged, that's all your body needs to build more muscle and that's how you become a fat burning machine.

Relief from soreness:
Gentle stretching can provide some relief from soreness.
I'm not a big fan of popping pills for every thing. But you can take anti-inflammatory medicines such as aspirin or ibuprofen to reduce the soreness temporarily.
In my book the best way is a good old fashioned rub. Massaging the muscle feels the best, so put your friends, family or better half to work.
Also remember to warm up before your next workout. A good 5 minute warm-up will really help with the soreness
Move Your Body, Move Your Life
Kenn Kihiu
Question: Should I Be Sore The Next Day After My Workouts?
POSTED BY: Stephen Cabral March 04, 2008 6:53 PM
Answer: Soreness the next day, or DOMS (delayed onset muscle soreness) is not a good indicator of completing a great workout the day before.
All soreness means is that you did some activity that your body wasn't used to doing. Typically, most people are sore the next day (sometimes up to 72 hours) after finishing a new workout routine. As you progress through your 4-6 week program you should be less sore each week, or not all.
You do not have to be sore after every workout to get results. On the contrary, if you are sore from every workout it means that you are doing too much. It's also a signal from your body letting you know that you are pushing the envelope of burning out and causing more harm than good to your body…
If you find yourself constantly tight and sore, try cutting back some of the volume from your workouts. Start by taking out 1 set of each exercise (or just from the body part movements where you feel pain). You can also just cut back on the amount of weight you are using. Then, you can always go back and add in a set of additional weight once the soreness has subsided.
Train smart and your body will reward you!

How to care for sore muscles by Dawn Franklin
SOAK in EPSOM SALT and STRETCH!

Dawn Franklin
http://www.ahwatukeebootcamp.com/
http://www.dawnfranklin.com/