Dawn Franklin - Chief Fitness Fanatic

Are Artificial Sweetners Poison?

2009-08-20T09:43:00.002-07:00

To note: This information is from an article written by Dr. Chris and Kara Mohr. It's great information that they provide and I wanted to share with my campers!

Here it is:
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The question was sure to come up …
… what about calorie free sweeteners? Stevia, sucralose, and the rest of the bunch?
Are they a better option than calorie containing sugar options when trying to lose weight and burn belly fat?
Let’s delve into them a bit and discuss some of the realities and myths with calorie free sweeteners.

First, when I say "artificial sweetener" what am I talking about? There are a bunch, but the most commonly used are Acesulfame potassium (Ace-K), Sucralose, Saccharin, and Aspartame. And then there’s this "new" guy on the scene, Stevia (it’s not artificial, but it IS a sweetener).
And each of the artificial sweeteners has an "acceptable daily intake" (ADI) — meaning according to the FDA, you should not consume MORE than the amounts listed below per day.

Aspartame (Nutrasweet, Equal) = 18-19 cans of diet cola
Saccharin (Sweet ‘N Low) = 9 to 12 packets
Acesulfame K (Sunett, Sweet One) = 30-32 cans diet lemon-lime soda
Sucralose (Splenda) = 6 cans diet cola

Fair enough? Now depending on who you talk to, or what you read, you’ll hear all different opinions — "I only use sucralose, because xxxx" or "stevia is natural, so I use that…"
If you look at the values above, you may notice that according to the ADIs, the max for Splenda is just 6 cans of diet cola/day, whereas Equal is 18-19 cans. Does that mean Splenda is more of a concern than Equal? It might.

But as a side note, if you’re drinking THAT many diet colas/day, your diet needs an overhaul as there are absolutely zero positive qualities to diet colas (or any diet soda for that matter).
Let’s cover a few of these in more detail.

Sucralose (Splenda):
While this one has received safety approval from the FDA, it’s surely not without controversy. Picking sides with this is like jumping in to the Health Care Reform debate!
But I’m ready to go for it.
First, the upside of Sucralose:
it has virtually no aftertaste
it’s stable when heated so you can cook and bake with it
it’s stable at different acidities (pHs) so it can be added to things like lemon juice without affecting its sweetness
it has a proven track record of safety in many research studies.
Cons:
anecdotally (meaning personal stories) have tied intake to migraine headaches
may affect healthy bacteria in the gut, according to animal data
it may cause weight gain?
This last one is a bit more controversial. In a nutshell, one study using rats fed them different quantities of sucralose. At the end of the 24 week study, the rats consuming sucralose gained weight compared to the ones that didn’t take any in.
Weird. Zero calories, how can it cause dangerous belly fat to creep up on us?
I will say at this time I’m not impressed with the data showing artificial sweeteners cause us to gain belly fat … I clearly need to see more research to support this theory. The thought was that while artificial sweeteners themselves don’t have calories, they "trick" the body into craving more sweet foods…
…voila, belly fat and overall weight gain is through the roof.

It’s correlation data, but if I remember anything from statistics, it’s that correlation doesn’t mean causation. In a nutshell, the correlation that those who used diet soda weighed more doesn’t mean the diet soda itself caused them to gain weight. More research clearly needs to expore this. Keep in mind, also, that the doses used in this particular study were very high if we tried to extrapolate these findings to humans. At this point I just don’t buy into that conclusions of this data and am surely calling for more.
Again, another red flag for me here is that the "maximum" recommendation is 6 cans of diet cola — for some, that’s a ton, but for others, that’s breakfast. Regulate your intake!

Aspartame (Nutrasweet, Equal):
You’ve seen the little pink packets … pink packets of poison, according to some. Like the others, this has the stamp of approval from the FDA. But opponents of this suggest it causes migraines, causes cancer,brain tumors, and evil belly fat.
Like the others, the research is mixed — some studies show a negative effect, others show a positive effect.
I hate to give the "more research is necessary" answer, but, well, it’s the best answer to give.
I talked about my feelings on the weight gain and artificial sweeteners with sucralose.
As for cancer — it’s a hard one to pin down. These data are all done in animals, usually given very high doses, to see what happens.
For some reason the review boards look very unfavorably at loading up humans with artificial sweeteners and seeing if they cause cancer; therefore, we’re reliant on animal data. But even if there is that chance, that concerns me … stamp of approval or not!
I don’t like the idea of artificial … I don’t want artificial ingredients in my body and try to limit them as much as possible. I do that by knowing what I’m eating, being able to pronounce all ingredients, and eating foods as close to the earth as possible.
With that said, I AM supportive of making the transition to calorie free drinks if someone is a regular soft drink (or juice, or sweetened tea) drinker....

…For example, a former client started our relationship with regular stops at 7-11 for Big Gulps, where regular coke was his product of choice. Several times a day — he drank 3,000 calories EACH day in soda alone.
Would he benefit from switching to diet soda? For sure! And he did, greatly.
And overtime I got him to drink less and less diet soda as well, as 1 case each day of that is surely not great for you.
But as a whole, sweeteners aren’t my favorite.
I also have yet to find one without an off flavor. Call my crazy, but I want to eat a food that, well, tastes like food — not have some bitter aftertaste that’s CLOSE to being real, but not quite there.
I’d personally rather have a REAL sweetener, infrequently. Moderation. That’s a very unsexy word in marketing and the media, but it’s true.
You want a cookie?
Eat a cookie — occasionally.
Is a fat free, sugar free, calorie free flavored chocolate chunk piece of cardboard REALLY going to help out your desire for a cookie?
Not a chance.
Eat the real thing, on occasion, then get over it. Fair enough?
Eating real foods is what will help you live as healthfully as possible, burn belly fat, and look and feel great!
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Any thoughts boot campers? I "think" i figured out how to allow comments but you may have to register as a follower of this blog...we shall see! I'll figure out this blogging thing soon enuff! Take care, Dawn

Breakfast Shake - whey protein

2009-07-22T09:39:00.007-07:00

Check out this breakfast whey protein shake - my staple for an afterwork meal, nutritionally PACKED and it's FAST! The whey protein itself contains NO sugar (notice the ones that do out there and some contain a LOT of sugar). You will get natural sugar from the nutritionally sound antioxidents called "BLUE BERRIES":-)

The ingredients: (packed with protein, antioxidents and Omega 3 - good fat)

8oz of nonfat milk or water

1/4 cup frozen (or fresh) blueberries

1 tsp ground Flax (i use the one with blueberries, Trader Joes)

1 scoop Whey Protein ( http://www.ahwatukeebootcamp.com/, click on "my nutrition store" then click on "Sports Nutrition" OR just click here: www.MyNutritionStore.com/dawnfranklin

---Add a few ice cubes if you like it a little more like a milk shake

Blend for about 30 seconds and VWWAAAAAALLLLLAAAAAAA! You are Done!

ENJOY! Dawn Franklin

Hey I'm a Twitter'er now! Follow me! @tukeebootcamp

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

2009-06-05T15:44:00.005-07:00

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

2009-06-04T10:42:00.000-07:00

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

2009-05-20T18:18:00.002-07:00

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!
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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?

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

2009-04-27T16:49:00.004-07:00

[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?

2009-04-06T15:24:00.002-07:00

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

2009-03-25T09:01:00.004-07:00

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?

2009-03-19T15:56:00.003-07:00

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/

Are YOU working out hard enough? What is your RPE?

2009-02-16T12:55:00.003-07:00

Quick tip to determine if YOU are working out hard enough. Use RPE, Rate of Perceived Exertion, stay around a 6 or 7. Of course you will go higher when we do higher intensity type drills, workouts. If you are at a 1, 2, 3, 4, you may as well sit down and have some tea an crumpets:-)

Great article regarding RPE as a way to determine if you are working out hard enough:

The Rating of Perceived Exertion, or RPE, as a way to measure your exercise efforts. This 1-10 scale seems way more complicated than it really is, but it's a great and easy way for anyone to monitor her exercise intensity when doing cardio. What's more? It requires no equipment. Here is how you use it:

RPE What It Means:
0-1 No exertion. The only movement you're getting is pushing buttons on the remote.
2-3 Light exertion. This is how you should feel when you're warming up, cooling down, and stretching.
4-5 Medium exertion. You're breathing a little faster. Your heart is pumping a little faster. You're feeling a little warmer.
6-7 Moderate exertion. You're breathing pretty hard now, you're probably sweating. You can talk, but it's getting tougher.
8-9 Hard exertion. You're breathing really hard and you can only say a few words at a time. You're wondering how long you can go on like this.
10 Hardest exertion. You can not keep this pace for more than a minute. Speaking is impossible. This is your limit.

So get your RPE on!

As you were,
Dawn Franklin, CFF
Chief Fitness Fanatic
SEV ADVENTURE Boot Camp
Dawn@DawnFranklin.com
www.SEVBootCamp.com
www.DawnFranklin.com

Going Out of Town and Need a Workout?

2009-01-26T15:43:00.002-07:00

Check out "Fit Deck" Cards! You can take them with you wherever you go. Lots of variety without needing alot (if any) equipment.

You can find out more at www.DawnFranklin.com

Enjoy!

Dawn

WHAT? The Holidays are over already? Oh man!

2009-01-05T17:03:00.005-07:00

HAPPY NEW YEAR!

"Oh wait, the holidays are over already? What?"

If you are like me then THAT is what went through your head recently. Now you are trying to get back into your daily routine, back to work, getting kids back to school, and thinking about getting back into your fitness routine (if you fell off the wagon).

I KNOW!

What I've found with life is if you don't like something, change it! Don't wait until a new year begins, you can actually do this anytime you wish. Sometimes we feel 'stuck in a rut' and feel we have no control over our lives....when we really do. YOU do.

When it comes to fitness I find that the best thing to do is to just do it! I know that's a NIKE saying but it's a good one. Just decide one day to sign up for a boot camp (may I suggest Adventure boot camp:-) or your local gym or simply start walking...and take your dog too or a friend or your significant other or your kid. I just talked to my best friend from high school today and she said she was getting ready to go to the gym with her son. That's awesome!

Stop making excuses and get out of the post holiday slump.......

JUST DO IT!

All my best, Dawn

Adventure Boot Camp workouts for Holiday Break!

2008-12-26T17:48:00.006-07:00

As promised, below are a few workouts that can be repeated about 3 days a week for the next couple of weeks during our Holiday Break. Enjoy!

For those that were in my December Holiday Camp, keep these workout ideas in mind:

Breaks from boot camp are good, you need to lower your intensity from time to time and let your body recover. During the break go for some light running or walking, hiking or whatever physical activity you enjoy. Most of all, the holidays are meant to be shared with family and friends, so enjoy this time. Heck, take your friends and family out hiking!

As promised, some suggestions for workouts during this break: Go to my website, http://www.dawnfranklin.com/ and download the awesome eBook called "Turbulance Tranining", it's about 20 bucks (I think). Great, simple, easy to follow workouts that you can do at home or even at the gym. There are 3 different levels, beginner, intermediate and Advanced. Do this about 3 days a week and then add some running or hiking as suggested above. Schedule your workouts! Yes, just a like a nail appointent, haircut or bootcamp and don't fill that time slot with anything else. Most of us ladies, if we make a haircut with a popular sylist that books out, we NEVER miss that appointment....I KNOW I'm right!

Have fun with it and, like I said, breaks are good from boot camp to let your body recover from the intense workouts. With that being said, I never suggest working out 7 days a week. Give yourself at least 2 or 3 days of rest. It's during your rest days that your body recovers, tones, gets stronger. Yes, your rest days can include an easy walk with the dog or something really light. However; you must allow your body to rest, injuries will happen if you do not allow for rest days. Get at least 7 hours of sleep as well.

Here is a sample workout from the "Turbulance Training"
by Craig Ballantyne, that I suggest you purchase. Below is a good snapshot of the workouts. If you do not know what an exercise is you can Google it. I love Google! Good stuff....enjoy:

Turbulence Training Bodyweight Workout 4-Week Program Intermediate Bodyweight Turbulence Training
• If you can’t do inverted rows, substitute the "Stick-up" exercise.
• If you can’t do full chin-ups, do the lowering portion of the exercise only.
Training Log (3 sets of each exercise)

Workout A
A1) Pushups (3x15) ......ie, 3 sets of 15 reps...
A2) Inverted Row (3x8) ....3 sets of 8 reps....etc....
B1) 1-leg Squat (3x8)
B2) Bicycle Crunch (3x30)
C1) Bulgarian Split Squat (3x8)
C2) Elevated Pushup (3x8)
D1) Reaching Lunge (3x8)
D2) Mountain Climbers (3x12)

Workout B
A1) 1-leg Deadlift (3x8)
A2) Chin-up (3x6)
B1) Step-ups (3x12)
B2) Slow Pushup (3x10)
C1) Prisoner Lunge (3x8)
C2) Side Plank (3x20 seconds)
D1) Close-grip Pushups (3x10)
D2) Plank (3x45 seconds)

See you all in January!!!! Happy New Year! Dawn Franklin

10 Tips to avoid gaining weight over Thanksgiving

2008-11-17T09:00:00.003-07:00

Thanksgiving is a time to reflect on all things for which we are thankful. You may be thankful for your family, your friends, your health, your happiness, your ability to fit into your favorite jeans. Oh wait, that reminds me, this is the biggestcalori fest of the year! But can you really do that much damage in one day? In one day, probably not, but it can lead to a spiraling effect of uncontrolled eating from now until the New Years. But how about in a month? Oh yes; however, do not panic. There are steps you can take that will allow you to enjoy the holiday and still keep your waist line in check. The 10 tips listed below are designed to steer you away from the "Who cares, it's the holidays" mentality and the "I'll just go on a diet after the New Year" mantra.

1. Don't skip breakfast and avoid overeating at Thanksgiving
Eat breakfast and do not attempt to fast going into this meal, or you will overeat for sure.

2. Plan what you eat before and after Thanksgiving to avoid weight gain
Lighten up on your calorie intake a couple of days before and after. Your weekly average intake is more important than one day's intake, and you can balance it out if you are careful.

3. Small plate = smaller portions = reduced calorie intake
Use a small plate: This keeps your portions in check. Sure, you can still pile high but that tends to get stares from other guests.

4. Don't deprive yourself of food, just reduce the amount you eat over Thanksgiving
Go ahead and get a dab of everything that you want to try; this will keep you from feeling deprived later.

5. Make wise food choices so you enjoy Thanksgiving. Do, however, choose between the bread and dessert. One or the other, your choice.

6. Eating slowly avoids overeating
Eat slowly and take a drink of something calorie-free in between bites. This will allow you time to tap into your body's fullness factor before you have overdone it.

7. Thanksgiving weight gains as a result of second helpings
No seconds! This is a one-stop shop, not all you can eat!

8. During Thanksgiving keep moving around to burn up those calories!
Resist the urge to plop on the couch afterwards. Move around, help do dishes, or take a walk. This will aid the digestion process and burn a few extra calories.

9. Remove the temptation of eating Thanksgiving leftovers - offer to your guests
If you are the host, divvy up the leftovers among the guests. You do not want to repeat this oh-so-good (but calorie-laden) fest any time soon. (Next stop: holiday parties.)

10. Drink water
Drink plenty of water, follow these tips, and avoid the scale for a couple of days afterwards and you will once again be thankful.

Enjoy the great food, your friends, and your family--it only comes once a year!

Healthy Tips AND what I ate the other day!

2008-10-30T16:43:00.014-07:00

Clients ask me from time to time what I eat during the day, so I thought I would share with you what I ate yesterday. It was a crazy busy day and most of my meals would be considered "on the go" meals. Yet, I still managed to eat healthy at times when it would have been easy to make the excuse that "I don't have time" to eat right.....

Meal#1 (snack)

I usually grab one Cliff Kids "ZBar" before my 5:30a.m. boot camp. You don't want to crazy and eat these all day but it's better that not eating anything. You get your carbs and your proteins in an easy to grab bar.

Meal #2

After camp (within 60 minutes of the workout) I had oatmeal with dried cranberries, a few walnuts and some ground blueberry flax seed. The old fashioned oatmeal, not that instant stuff. Sometimes I also have a side of scrambled eggs (one whole egg and two egg whites). This particular day I was out of eggs. I lightly spray the pan with Canola or Olive Oil spray.

Meal #3 (snack)

This was a strange yet healthy"snack". A serving size of cottage cheese, a little bit of whole wheat cereal (the squares), a few blueberries (a power berry) and a little bit of mandarin oranges. It was actually quite good! I had some protein, carbs and fruit! Remember, fruits and vegetables are considered carbs too....contains fiber as well.

Meal #4
Trader Joe's has some quick and healthy meals, so I usually grab a few that I can heat up in the microwave. This particular items is called "stuffed pepper".....3 minutes in the microwave an you get your carbs, protein and even a vegetable. There are two in a pack and I had one, put the other one in the refrigerator and had it the next day. Hey, if you like to cook that is wonderful. I don't mind cooking, as long as it's made healthy and fast.

Meal #5 (snack)

This was kind of a lame snack but I was running out the door and had to grab 'something'. Besides, a banana is a much better choice than running to a fast food joint and getting a burger any day.

Meal #6
I had a portion size of chicken (lightly breaded...healthy version from Trader Joe's), asparagus, and spinach salad with dried cranberries, cut of mozzarella, walnuts and balsamic vinaigrette.

(you can flip flop meals 5 and 6 so your last meal of day not so big)

Of course I had my water throughout the day and my Juice Plus. I usually eat every 3 hours to keep my metabolism going. Keep that fat burning machine burning all day......eat! :-)

***********************************************************************************

HEALTHY TIPS:

I was recently asked by a freelance reporter some questions for an online article she is writing...below are her questions and my answers. I thought I would share them with you. Enjoy!

"Hi Dawn,
I’m a freelance writer for MainStreet – a new site from TheStreet.com – and I’m writing about different ways people can slip healthy habits into a work week (such as taking the stairs not the elevator, packing healthy snacks, etc.). It would be great to get you to weigh in on this sometime before Friday morning. I’ve attached a few questions below.

Thanks so much, Alina"

Can you tell me three ways people can fit in a healthy alternative into their daily/weekly routines (please explain why that’s a healthy option)?

1. Cook your food in bulk on Sundays and Wednesdays, then keep all the extra food in the refrigerator/freezer. Then pack your food the night before each work day. Most work places have refrigerators and microwaves available. It's all about setting yourself up for success with eating. If you plan ahead and make it convenient for yourself you will be able to eat right even when you are rushed at work. So on Sunday, cook up or prepare enough food to last you until Wednesday. Then on Wednesday do the same. You just need to pack your bag the night before. This type of convenience is a lot better than the fast food or restaurant option. We tend to get so busy at work (or at home if you are a stay at home mommy) that our gut reaction is to "run out and grab something." Also, get a stop watch or a timer (or set cell phone to vibrate) and have it go off every 3 to 4 hours. This way won't get so caught up in work that you forget to eat.

2. Schedule your workouts and treat it like an appointment. Women in particular would NEVER cancel their hair or nail appointment....treat your workout like a hair or nail appointment. Men can do the same, think of something you would never cancel.

3. Get real with yourself.....working out and eating right is not rocket science. If you are looking to lose weight or begin to live a more healthy lifestyle you don't have to eat like a bird, you just have to make healthier choices. For example, before you eat that 1200 calorie slice of cheese cake ask your self, "Self, is this the most healthy choice I can make today?Instead opt to share that 1200 calorie slice of cheese cake with a couple of friends. Savor every bite!

Why is it important to stay healthy during a busy work week and what’s the best thing to remember?

With all the technology we have today....cell phones, computers, ipods.....everything moves at lightening speed these days. We have all got to learn to slow down and make sure we are taking care of our mind, body and soul. The day starts at 8a.m. and it goes by SO FAST that some of you leave work feeling hungry and warn down. Then you have to go home and do work around the house. Some of you have to cook, clean, help the kids with homework and so on. You must learn how to balance your work day, eating right, getting a good workout in so you CAN go home and be productive and 'present' around those you love. Remember, you "work to live" instead of "live to work." Find the balance.

Have a great DAY!

Dawn Franklin

Chief Fitness Fanatic

AhwatukeeBootCamp.com

DawnFranklinFitness.com

TOP TEN Excuses for not starting an exercise program...Really Though?

2008-10-23T08:41:00.005-07:00

I've been in the fitness industry now for almost a decade and I've heard every excuse in the book and here is my version of David Letterman's "Top Ten List" :

Top TEN Excuses for not starting a workout program:

10. I'm too tired to work out

9. I've got children

8. I don't have the money

7. I don't like to sweat

6. I can't get up that early

5. I'm too busy/ don't have time

4. Exercise is boring

3. I'm too intimidated to go to the gym

2. I can't get motivated

.....and the #1 Reason to not start a workout program that can help you become healthy, fit, energized and confident.....

1. I have to get into shape first!

Really though? Are you going to keep on making excuses or are you going to carve out 1 hour a day, 5 days a week to become healthier, happier, lose inches and gain confidence?! There are ladies taking my Adventure Boot Camp and they are from all over....Tempe, Ahwatukee (Phoenix), and Chandler. The ones that make NO EXCUSES and have signed up for the outdoor fitness program here in Phoenix are the ones making GREAT strides with their health and fitness. Not only with their appearance but with their health. Blood pressure going down, cholesterol going down and so on. The ones with the best results are also the ones that are working on how they eat every day. Eating out 5 nights a week is not going to help you reach your goals, having a greasy burger a few times a week will not help either. Really, it's not rocket science...you all know what to do and we/you/me all need to stop making excuses and start taking care of ourselves. "If you don't take care of your body, where else will you live?"

Take Care everyone,

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

Want to lose 5-15 pounds in 28 days?
go to http://www.ahwatukeebootcamp.com/

Don't Sweat the Small Stuff and It's All Small Stuff.

2008-10-13T12:56:00.002-07:00

SIDE NOTE: Good News! Coming soon....an Adventure Boot Camp in CHANDLER! You found the blog for Dawn Franklin Adventure Boot Camp of Ahwatukee and soon, Chandler. My current camp is also known as "Ahwatukee Boot Camp" or "Ahwatukee Adventure Boot Camp". With this expansion I wanted to change the name slightly but all my camps will be ADVENTURE boot camps, part of the largest boot camp program in the world.....Your life, Your body, Your ADVENTURE! There are over 10 independently owned and certified Adventure Boot Camps here in Arizona and over 200 in the U.S. and around the world. To find an Adventure Boot Camp near you, check out www.AdventureBootCampAZ.com

**********************************************************************

Today I wanted to share with you a book that I read a few years back called "Don't Sweat the Small Stuff .....and It's All Small Stuff." The back cover reads, "....a book that shows you how to keep from letting the little things in life drive you crazy. In thoughtful and insightful language, author Richard Carlson reveals ways to calm down in the midst of your incredibly hurried, stress-filled life. You can learn to put things in perspective by making the small daily changes he suggests, including advice such as "Think of your problems as potential teachers"; "Remember that when you die, your "In" box won't be empty"; and "Do one thing at a time." You should also try to live in the present moment, let others have the glory at times, and lower your tolerance to stress. You can write down your most stubborn positions and see if you can soften them, learn to trust your intuitions, and live each day as if it might be your last. With gentle, supportive suggestions, Dr. Carlson reveals ways to make your actions more peaceful and caring, with the added benefit of making your life more calm and stress-free."

It's a small book and a great read. Part of living a healthy lifestyle is creating peace within yourself. You can eat right and exercise but if you are always stressed and never get sleep, that will of course affect your health. Take care and enjoy the read!

Dawn Franklin
Healthy Lifestyle Expert
www.AhwatukeeBootCamp.com
Want to lose 5 -15 pounds in 28 days?
Sign up for boot camp today!

Running Tips from Jennifer Myers

2008-09-25T11:17:00.004-07:00

Hello all,

There are some basic techniques you can learn to make your running more enjoyable. Below are some running tips from my future Adventure Boot Camp instructor who will be starting my newest location in Chandler later this year. Her name is Jennifer Myers and she is also a certified running coach. I asked her if she would like to share some running tips with my campers and anyone who reads my blog and she said she would love to! Enjoy! Thanks Jennifer!

**********************************************************************
Dawn,

Thanks for the opportunity for me to "chime in" on running form and technique. Running is clearly an acquired skill. And just like any other skill, it can either be poorly performed or perfected. As a running coach, I teach a running method called "Pose" by Dr. Nicholas Romanov. The Pose method of running maximizes the energy found in nature (gravity) and minimizes human energy so that we can increase speed and endurance, and at the same time reduce injuries. While the Pose method of running is fairly simple, it takes some time to perfect and be comfortable using it - after all, we've all had our own running style since we were children!

Chances are you know a lot of people who stopped running because their bodies simply couldn't take the pounding. Or perhaps you have done the same, having frown tired of constant soreness and pain, the shin splints, the aching knees, the bruised heels or even the dreaded plantar fasciitis. The key is to stop pounding the pavement and start passing lightly over it.

The knees always stay slightly bent, to fully absorb any road shock. The foot strikes the pavement only at the forefoot (ball of the foot) and stays on the ground for the minimum amount of time possible. And most importantly, the foot strike comes directly from below the body and not out in front.
Listen. Instead of thud, thud, thud, you now near tap, tap, tap. Focus on tapping.

RULES OF GOOD RUNNING TECHNIQUE

Keep your body as a whole leaning forward from your ankles.
Keep shoulders, hips and ankles along one vertical line.
Always keep your knees bent.
Keep your support and body weight on the balls of your feet.
Change support quickly from one foot to the other.
Pull the ankle from the ground straight up under the hip by using the hamstring muscles during the change of support.
Don't push off or toe off, lift only.
Don't land on the heels or put weight on them while on support, they can only slightly touch the ground.
Don't move your weight to the toes; pull your ankle up when weight is on the balls of the feet.
Don't increase your stride length or range of motion to increase your speed; they are a function of speed.
Keep knees and thighs hanging down and relaxed during swing.
Don't fix on landing, just lifting.
Your legs should land themselves without any muscle activity, just by gravity pull, stretch reflex and momentum.

BREATHING

Breathing while correctly using the Pose method is a natural task. When you use gravity as your means of energy, your muscles do not have to work to move your body.
Now we all now what happens in Dawn's Boot Camp when we use our muscles - our heart rate starts to increase and we start to breath faster. This is the body's natural reaction to get oxygen to the muscles that we are using. But what if, while running, we didn't have to use any muscles (or very little muscles)? That would give us more endurance because our oxygen is not going to the muscles - its going to our lungs where we need it the most.

Currently, there are different breathing techniques while running that can be used. Though not everyone agrees on the same principle of breathing, some concur that it is generally considered good practice to breathe through both the mouth and nose. The act of methodically breathing through both the nostrils and mouth can result in more oxygen through the airways. Oxygen should come from the diaphragm and not the chest. If done correctly you should feel your stomach contract in and out. Improper use of this technique may add extra strain to your shoulders, resulting in a tighter feel in the upper body. This can of course have adverse effects, making your run a shorter one.

Another widely accepted practice of breathing techniques while running is maintaining what is known as a breathing ratio. A breathing ratio of 3:2 can help keep a healthy supply of oxygen circulating in the body. Keeping the 3:2 ratio means that for the first three steps youre inhaling, meanwhile exhaling for the next two, alternating between steps. A 3:2 ratio is most commonly used for a light jog. If running exceptionally fast your body may instinctively switch to a 2:1 ratio. That means for every two steps of inhaling you only exhale for one step.

I know that I have thrown a lot at you about running and I definitely don't expect anyone to perfect the Pose method of running on a FUN RUN. But with practice and an open-mind, running can be an easy, natural form of exercise for everyone.

Be on the look out for a FREE running clinic in the next several months. It would be a great opportunity to learn the basics of the POSE method with a certified running coach and get a glimpse into what an EZ8 Running Camp can do for your speed and endurance - plus it's fun!

To your health,
Jennifer Myers
Lifestyle and Fitness Coach, CPT

Live In Ahwatukee or the surrounding areas? Come join the fun at the Community Fair October 18th!

2008-09-15T16:27:00.002-07:00

Quick Announcement....

Come Join the fun!

What: Community Fair in Ahwatukee
When: October 18th, 10AM to 4PM
Where: Mountain Pointe High School

KidsZone (bounce houses, face painting,kids safety)
TreasureChest (Awesome Prizes!)
Food! Fun! Family!

Visit local vendor booths...if you own a company and would like a booth, call Julia at 480-753-7676

Good Calories, Bad Calories

2008-09-02T16:31:00.002-07:00

When trying to achieve weight loss in Phoenix, gaining a balanced diet can be confusing. There is a lot to include and there are real moderated needs for protein, carbohydrates, vitamins, minerals, and even calories. As most people know, quantity of calories is a major concern; but then, calorie quality is important, too.

Dawn Franklin's Outdoor Bootcamp in Phoenix (Ahwatukee) will help women of all ages reach their fitness goals. Serving women in Ahwatukee, Chandler, Phoenix and Tempe, Dawn's Fitness bootcamp is a fun and interactive way to get in shape! Contact us to get started today!

Good Calories, Bad Calories
All calories are not created equal; not all calories are evil—you need calories to live and have energy. A diet capable of supporting health and fitness is one that is packed with good calories. So what's a 'bad' calorie? You might recognize it by another name—an empty calorie.

An empty calorie is a calorie with no nutritional value. It is a calorie largely based in fats and sugars devoid of vitamins, minerals, and important nutrients. When trying to achieve weight loss in Tempe, you should learn which calories are empty calories and try to avoid them.

Protein, carbohydrates, and fats are all macro nutrients. There are good sources of these needed dietary elements, but there are also a lot of bad sources that are nothing more than empty, useless calories.

Good calories and good sources of macro nutrients have necessary carbs, good fats, and proteins, and they also have micro-nutrients such as fiber, antioxidants, vitamins, and minerals.

Useless, Empty Calories
The problem with empty calories is that they provide little to no energy, no restorative and constructive properties (for muscle, bone, and tissue), and add to fat stores. Very simply, empty calories have none of the necessary elements needed to support body function, workouts, and good health.

Fitness depends on having good sources of calories that also provide other needed elements and energy for working out. The right caloric sources will result in improved energy, enhanced muscle formation, and increased weight loss. Empty calories will negate these efforts, making it harder to achieve weight loss in Phoenix.

How To Spot An Empty Calorie
In a hurried world it is easy to consume many empty calories throughout the course of the day and not even realize it. This can leave you feeling sluggish and thwart the best of fitness efforts. Many people trying to achieve weight loss in Phoenix eat mainly empty calories and do not even know that they do it. So how can you easily spot an empty calorie?

First off, consider that all 'junk food' is empty calories. Avoid sugar-laden foods and refined grains (white flours). Eat natural sugars (fruits and vegetables) and whole grains. Avoid fried foods, candy, and sugary drinks (soda, but also sugary 'energy' drinks that are often nothing more than sugar and caffeine). Also look out for beer and alcohol; these are sources of sugar and stored fats with nothing else to offer.

Depending on preparation, even good calories can turn empty quickly (fried foods and more). To really learn to quickly spot empty calories you need to get educated—talk to a nutritionist, your doctor, or your personal trainer. These professionals will give you the basics of good calorie consumption, help you balance out your diet and point you to reliable resources for more information about weight loss in Phoenix.

Your health and well-being depend on your good diet. Reaching your fitness goals does, too. Many a person has found that simple dietary changes, a switch-over to good calorie sources rather than consuming empty calories, has made the difference between a stalled fitness campaign and reaching and exceeding fitness objectives.

To your health,

Dawn Franklin
Serving: Phoenix, Ahwatukee, Tempe, Chandler, Foothills and More!
Want to lose 5-15 pounds in 28 days? Sign up for Ahwatukee Boot Camp today!

Quantum Wellness

2008-08-18T12:19:00.003-07:00

Hello all:

I'm reading a good book right now by Kathy Freston called "Quantum Wellness". I'm not a vegetarian, but she has some good recipes for vegetarians in her book. It is a really good book about having or maintaining a healthy body, mind and spirit. On page 160 she has a section called "Accept What Is".

Part of this section reads:
"When we try to keep fear at bay because we think it would be better to "let it go" or "be brave," we actually feed the energy of the very thing that stands in the way of our progress. Suppressing difficult feelings is hard work.
It's time to open up, to go deep. Every time you are tempted to shut down, breathe deeply and listen. Find compassion for the parts of you that are suffering. Facing the suffering is what will alleviate the fear, not turning away from it. In fact, when you do this, when you face your fear, you discover that there is nothing to fear, because the worst is happening and you are actually okay."
*********************************************************************
That is good information as we all have tough situations that arise in our lives. Loved ones pass away, sickness comes into your life, you lose your job after many years of service, or someone simply runs you off the road. Whatever the case may be, just be in the moment and accept it. As it is said, "This to shall pass."

If you are sore from bootcamp, breathe into it, soak in the tub with some EPSOM salt and drink lots of water! Work through it as you work through other things in your life that seem overwhelmingly difficult at the time.

All my best,

Dawn Franklin
Ahwatukee Adventure Boot Camp
Want to lose 5-15 pounds in 28 days?
check out www.AhwatukeeBootCamp.com

Meditation - relaxing the mind

2008-08-04T19:54:00.002-07:00

I shared the following email with my campers today and thought I would add it to my blog. We all get stressed at times and meditation is a great way to relieve stress, along with exercise.

Enjoy...
************************************************************************
Hello Campers!

Try this tonight or another night.....

Try meditating.....

Go into your room, make it as dark as you can. Try to get rid of any noise (TV, Radio, ask kids to be quiet)....

Get comfy either lying in your bed or sitting in a chair or sitting indian style on your bed.

Close your eyes and just breath....feel yourself breath in and breath out....just concentrate on your breath. The other thing you can do is say something over and over again so your mind will not wonder (which you will notice it will do). You can also play music, the soothing kind with no words.

Do this for 10 minutes, the the next time try 15...then 20, 30 and 60 minutes. You will be amazed how much this will do for you. Relaxing the mind and giving your mind some relief from everything that goes on inside of it, that is powerful.

So, give it a try! Enjoy and relax the mind.

Yours in Fitness,

Dawn Franklin
Healthy Lifestyle Expert
#1 Outdoor Fitness Boot Camp in Arizona
Largest Boot Camp Program in the World!
www.AhwatukeeBootcamp.com
email: Dawn@AhwatukeeBootcamp.com
ph: 623-640-2680

ADVENTURE Boot Camp uses EPOC training for RESULTS!

2008-07-28T22:40:00.003-07:00

Excess Post-exercise Oxygen Consumption (EPOC)

The Wikipedia definition of EPOC : “Excess post-exercise oxygen consumption (EPOC) is a measurably increased rate of oxygen intake following strenuous activity.”What type of exercise, aerobic or anaerobic, produces the largest EPOC response? A quote from Wikipedia: “all studies comparing the two show that anaerobic exercise increases EPOC more than aerobic exercise does.”Resistance exercise (strength training - includes body weight training) is primarily anaerobic. What type of resistance exercise, standard or circuit, produces the largest EPOC response? One study by Murphy and Swartzkopf (1992)1 compared standard resistance training and circuit resistance training. The circuit resistance training produced the larger EPOC response compared to the standard resistance training. The type of training that produces a larger EPOC response is the type of training we do at Dawn Franklin ADVENTURE Boot Camp for women (Ahwatukee Boot Camp).

Our aim is to safely increase exercise intensity over a period of weeks to a high level. We do this by working the muscles on one exercise and then quickly moving to the next exercise. You slowly build up to this training. Each individual will go to an intensity level that will be appropriate for them, one the person feels she or he can reasonably handle. No time is wasted. We eliminate rest; you rest when you go home.

You will be surprised how hard you will be breathing after such a workout. You will increase strength, flexibility, tone, muscle, cardiovascular ability, and produce a larger EPOC response – you will burn more calories during and after the workout. This is an incredibly efficient workout, as it affects so many factors of good health in such a short amount of time. If you don’t have time to exercise or if you hate exercise but know you have to do it this is the type of exercise that produces the most bang with minimal time in the gym.

Excerpts from: 1 Murphy, E. and Swartzkopf, R. 1992. Effects of standard set and circuit weight training on excess post-exercise oxygen consumption. Journal of Applied Sport Science Research, 6(2), 88-91.

END OF ARTICLE

So, ladies of Dawn Franklin ADVENTURE Boot Camp of Ahwatukee, enjoy your EPOC training!

And remember: Fitness boot camps are not about military exercises which are designed to break you down and build you back up. Adventure Boot camps are about appropriate, challenging, fun and safe exercises that will sculpt your body the right way as quickly as possible.

YOU'RE WELCOME!

Dawn Franklin
Do you want to lose 5-28 pounds in 28 days?
Check out www.AhwatukeeBootCamp.com

Want to lose weight? Use a food journal! Write it down!

2008-07-22T20:21:00.002-07:00

Dieters (or those looking to eat healthy) who write down everything they eat each day lose twice as much weight as those who don’t, according to one of the largest weight-loss studies ever conducted.

According to a new study found in the American Journal of Preventive Medicine, dieters who kept a food diary lost an average of 18 pounds in 6 months while dieters who didn’t only lost 9 pounds. The big losers also attended weekly group sessions and exercised more than those who didn’t lose as much.

Nancy Clark, MS, RD says to write it down:
"Keep accurate food records of every morsel and drop for three days, if not more. Record why you eat. Are you hungry, stressed or bored? Include the time and amount you exercise as well. Evaluate your patterns for potentially fattening habits such as skimping at breakfast, nibbling all day, overeating at night because you've become too hungry, entertaining yourself with food when you're bored, or rewarding yourself with chocolate when you're stressed.

Pay careful attention to your mood when eating. If you eat for reasons other than to obtain fuel, you need to recognize that food should only be fuel. Like a drug, food should not be abused. Food becomes dangerously fattening when it is eaten for entertainment, comfort, or stress reduction. And no amount of any food will solve your problems."

Well said Nancy Clark, well said!

As I have said before to my campers in boot camp...."write it down, it will hold you accountable for what you put in your mouth every day. Be aware of what you eat, don't just eat mindlessly."

Well said Dawn Franklin, well said!

As your were.....

Dawn Franklin
Adventure Boot Camp
How would YOU like to lose 5-15 pounds in 28days?
check out www.AhwatukeeBootCamp.com
Sign up today...spots fill fast!

Pictures from the Adventure Boot Camp Big Give!

2008-07-15T11:30:00.003-07:00

Hello all! What a great success!
For those of you that were able to make it to the first annual Adventure Boot Camp Gives Back event, we raised close to $10,000! Look for this same event next year! These are some pictures from the event which took place at the University of Phoenix Stadium in Glendale. Proceeds from the event will help to rebuild playgrounds and physical education programs for children in the Phoenix area. As well as raise awareness on the importance of embracing an active lifestyle at any age.

Want to increase body fat in your abdomen, rump and thighs? Eat TRANS FATS!

2008-07-14T13:38:00.002-07:00

Hey, I don't know what YOUR goals are with fitness but here is a tip....IF it is to increase body fat in your abdomen, rump and thighs, eat lots of TRANS FATS! IF not, then read this article I found....oh and maybe watch your fast food intake:-)

I recently picked up a local monthly publication called "Your Health" and decided to give it a read. There is one article in particular that caught my eye and it was written by Keri Glassman, MS, RD, CDN.....here is a portion of what was written:

TRANS and TRIBULATIONS:

"In New York City and Boston, there are two things you can't do in restaruants-smoke a cigarette or eat foods made with trans fats. The evidence against trans fat is compelling. According to a study done at Wake Forest University, consuming trans fats can lead to weight gain even when a person is eating the recommended daily amount of calories. Trans fats redistribute body fat to the abdomen, rump and thighs, which transform a person's figure into the "apple" shape that is linked to a higher incidence of diabetes, heart disease and cancers. Trans fast are synthesized fats (in a precess called "hydrogenation"), which makes them more cost effective to use in baked products, margarine and other packaged goods such as chips. Because they are not found in nature, they have an even greater negative effect than saturated fats on our health.

It's best to avoid these altogether. Manufacturers are now labeling products as "trans fat free" to let consumers know they have replaced the trans fat with a healthier alternative. The best option? Prepare your own baked products at home by replacing any source of saturated or trans fat with canola oil. By doing so, you also will have more control over the sugar content and calories." by Keri Glassman, MS, RD, CDN

There you have it folks! I have a McDonald's hamburger and fries that I bought last year, August of 2007. That trans fat filled happy fun time meal has been in my closet and currently resides in my car. It has NO MOLD and has not decomposed at all. In fact, the hamburger is hard as a rock! The fries are too! Basically it looks like plastic....imagine what it is doing in your body! Yuck!

Ok, have fun at lunch today....:-)

Yours in Fitness,

Dawn Franklin
Who else wants to lose 6-12 pounds/inches in 28 days?
check out www.AhwatukeeBootCamp.com

A "Post July 4th Holiday" Workout

2008-07-07T10:53:00.003-07:00

I wasn't sure what to post today as I too am recovering from the July 4th holiday. Not to mention that July 3rd was my 29th birthday! I went to Dave and Busters with some friends on my birthday...THAT was fun. Basically an adult Disneyland! If you have never been there, you should go...I found that I am not a very good race car driver but I still had fun.

This is my week off of my boot camp, Ahwatukee Adventure Boot Camp. With that, my campers also have a week off. My suggestion is to rest during this week off but it is ok to do some activities as long as you don't push your body as much as you do in camp. Your body needs this recovery time to repair itself in order to build lean muscle.

What I thought I would do is provide a really basic full body workout that you can do 3 times a week in about 10 minutes. Throw in some cardio at the end and you have a pretty simple fat burning workout.

Every exercise is 25 continuaous reps (no rest):

1.Pushups - perform 1 regular or modified pushup, rest at the top one beat, then 2 pushups in a row, rest at the top one beat, then do 3 pushups in a row, etc.....until you reach 25. Note: Lead with your chest, not your head (you are not bobbing for apples)...keep your hips up. Pull your belly button in toward your spine.

2. Regular crunch - perform 1 crunch, rest one beat, then 2 crunches in a row, rest one beat, then 3 crunches in a row....etc...until you reach 25 crunches in a row. Note: Pull your belly button in toward your spine, keep your chin up.

3. Squats (slow pace) - perform 1 squat, the rest one beat on the down portion of the squat, then 2 crunches, rest one beat on the down, then do 3 squats, rest one beat on the down, etc....until you reach 25 squats in a row. Note: Sit back on those squats like you are going to sit down in a chair (push that butt back)...make sure knees are behind your toes or tracking over your second and third toe.

Then do some cardio of your choice...go for a run, treadmill, jumping jacks, jump rope, etc...

GOOD WORKOUT!

Yours in Fitness,

Dawn Franklin
Wanto to lose 6-12 pounds/inches in 28 days?
Check out http://www.ahwatukeebootcamp.com/

Fruit Smoothies.....healthy or unhealthy...you choose...literally

2008-06-27T12:26:00.004-07:00

I recently went back to my hometown of Burton, Michigan to see some old friends. Also, my best friend from high school's little boy was graduating high school! When did THAT happen? You have to stop and smell the roses everyone! As the song goes, "time keeps on ticking, ticking, ticking, into the future."

Anyway, I digress...

My friend wanted to pick my fitness brain while I was there, which is fine. But when I told her what she didn't want to hear, she said "You're making me mad!" Hahahahhaha....making her mad because she said she has a fruit smoothie every once and a while and considers them healthy. My response to that was just to make sure she checked out the calories and sugar content. They can be pretty high in sugar and calories if you don't watch out. Read the following example:

*************
Worst Drink:
Jamba Juice Chocolate Moo'd Power Smoothie (30 fl oz)
900 calories
10 g fat
183 g carbs
166 g sugar
Jamba Juice calls it a smoothie; we call it a milk shake. In fact, this beverage contains more sugar than 2 pints of Ben and Jerry's Butter Pecan ice cream.
**************

Hey, an apple tree is healthy...but if you eat the whole tree maybe not so healthy right?
Ok and maybe you wouldn't order a (30 fl oz) Jamba Juice Chocolate Moo'd Power Smoothie. But think of the people that probably do and THEY think it's HEALTHY! It' has fruit in it right? It simply MUST be healthy! Not.

Find out about the sugar content and check out the calories. I suggest getting a smaller ounce cup, add some protein powder, if you use dairy go with low fat plain yogurt or non-fat milk and so on. Remember that fruit is also fairly acidic (some not as much), so that can affect your teeth as well.

So, is it bad? Yes, if you order it bad....Not so bad if you pay attention to what you're ordering. I will say this, Jamba Juice has done a GREAT job marketing that they are healthy. They don't mention that it is YOUR choice to make it healthy.

Drink up (but be aware)!

Yours in fitness,

Dawn Franklin
Want to lose 6-12 pounds in 28 days?
Check out how with Adventure Boot Camp...click on the link below:
http://www.ahwatukeebootcamp.com/

Setting Goals

2008-06-16T14:12:00.004-07:00

If you want to achieve anything in life, set goals. I was never one to do this, I just spent my time free falling through life. It kind of went like this: I was born, went to elementary school, then high school, then college, then started a corporate job with EDS (Electronic Data Systems) on a General Motors account, then there was a big blur, then I moved from Michigan to Pennsylvania (Pittsburgh area), then back to Michigan, got some other corporate job with an ad agency, then more of a blur, then out to Chicago (THAT WAS FUN!), then more of a blur, then lost my job and decided "what do I REALLY want to do with my life? What is it that really lights me up and what is it that I just can't help but share with others?" I always wanted to have a job that allowed me to help other people. I just never took the time to sit back and figure out what that would be. Losing my job was a blessing in disguise as that is when I started looking into personal training. With 'spare time' on my hands I went through an intensive 6 month personal training program in Chicago. Right from the beginning I LOVED it! It was kind of a blur in the beginning, but then I started setting goals for myself.

AND I started WRITING DOWN MY GOALS. The funny thing is, when I wrote down my goals, I achieved them! What? Wow! What a concept, I thought. Things were not such a big blur anymore. It is a simple tool to help give you clarity. You can use goals to achieve your fitness goals as well. Below is a 12 step strategy to reaching your goals, whatever they may be...it's a list I received in one of my many personal growth classes I have taken over the years. Try it...you may start reaching YOUR goals!

1. DESIRE - Have a genuine desire before you ever set a goal.
2. BELIEF - Make certain that you believe you can achieve this goal, but make it a stretch to accomplish.
3. WRITE IT DOWN - I cannot stress this one enough.
4. BENEFITS - List the benefits for yourself, your family, and others, that will result from your reaching this goal
5. ANALYZE - Analyze the steps you will need to take to accomplish the goal.
6. DEADLINE - You must set a firm deadline, or .....it is just a wish.
7. OBSTACLES - What do you anticipate will get in your way. How will you handle each one as it occurs. There will always be obstacles, don't let them surprise you.
8. KNOWLEDGE - Acquire all the knowledge you will need to know (from books, tapes, courses, and people that you can learn from)
9. PEOPLE - Find the people that can help you.
10. PLAN - Use steps 7,8, & 9 to develop a clear plan to reach your goal.
11. PICTURE - Visualize yourself as already arrived; every single day! See and feel the accomplished goal as if it has already been done!
12. PERSIST - Never give up! Never give up! Never give up! Keep on striving until you reach your goal - whatever it may be!

TO YOUR GOALS!

Dawn Franklin
Want to lose 6-12 pounds in 28 days?
Join Ahwatukee Adventure Boot Camp...click on the link below:

Lose Weight While You Sleep

2008-06-10T15:38:00.003-07:00

Being a part of Adventure Boot Camp awards me the benefits of access to many other trainers around the world. With that, my campers and readers benefit as well. All of the camps are independently owned but we learn so much from each other and from John Spencer Ellis who started the camps. One of my mentors is Kelli Calabrese, who I had the pleasure of going through training with (you must get certified to teach and own and Adventure Boot Camp). With that being said, she is a pluthera of information and she found this article from WebMD that I too would love to share with all of you. I was just talking about this the other day with some campers and it is a GREAT article about sleep (thank you Kelli):

Kellis states, "There is so much research that supports the evidence regarding lack of sleep and weight gain. Lack of sleep not only leaves you feeling tired, in a fog, and low on energy, but it stimulates your appetite. If you find that you are constantly hungry - even after you have just eaten and never seem to be able to quench your appetite, try sleeping more.Read this article from Web MD to see the facts:"

The Dream Diet: Losing Weight While You SleepCan more sleep really help us control our weight? Three top experts explore the possibilities.By Colette BouchezWebMD Weight Loss Clinic-FeatureReviewed by Leonard J. Sonne, MDLose weight while you sleep. It sounds like something you'd hear on a late night infomercial -- just around the time you are reaching for that bag of cookies because, well, you can't sleep.But as wild as the idea sounds, substantial medical evidence suggests some fascinating links between sleep and weight. Researchers say that how much you sleep and quite possibility the quality of your sleep may silently orchestrate a symphony of hormonal activity tied to your appetite."One of the more interesting ideas that has been smoldering and is now gaining momentum is the appreciation of the fact that sleep and sleep disruption do remarkable things to the body -- including possibly influencing our weight," says David Rapoport, MD, associate professor and director of the Sleep Medicine Program at the New York University School of Medicine in New York City.

While doctors have long known that many hormones are affected by sleep, Rapoport says it wasn't until recently that appetite entered the picture. What brought it into focus, he says, was research on the hormones leptin and ghrelin. First, doctors say that both can influence our appetite. And studies show that production of both may be influenced by how much or how little we sleep.In fact, have you ever experienced a sleepless night followed by a day when no matter what you ate you never felt full or satisfied? If so, then you have experienced the workings of leptin and ghrelin.How Hormones Affect Your SleepLeptin and ghrelin work in a kind of "checks and balances" system to control feelings of hunger and fullness, explains Michael Breus, PhD, a faculty member of the Atlanta School of Sleep Medicine and director of The Sleep Disorders Centers of Southeastern Lung Care in Atlanta. Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite, while leptin, produced in fat cells, sends a signal to the brain when you are full.So what's the connection to sleep? "When you don't get enough sleep, it drives leptin levels down, which means you don't feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food," Breus tells WebMD.The two combined, he says, can set the stage for overeating, which in turn may lead to weight gain.

Studies: Those Who Sleep Less Often Weigh MoreHow the hormones leptin and ghrelin set the stage for overeating was recently explored in two studies conducted at the University of Chicago in Illinois and at Stanford University in California.In the Chicago study, doctors measured levels of leptin and ghrelin in 12 healthy men. They also noted their hunger and appetite levels. Soon after, the men were subjected to two days of sleep deprivation followed by two days of extended sleep. During this time doctors continued to monitor hormone levels, appetite, and activity.Studies: Those Who Sleep Less Often Weigh More continued...The end result: When sleep was restricted, leptin levels went down and ghrelin levels went up. Not surprisingly, the men's appetite also increased proportionally. Their desire for high carbohydrate, calorie-dense foods increased by a whopping 45%.It was in the Stanford study, however, that the more provocative meaning of the leptin-ghrelin effect came to light. In this research -- a joint project between Stanford and the University of Wisconsin -- about 1,000 volunteers reported the number of hours they slept each night. Doctors then measured their levels of ghrelin and leptin, as well as charted their weight.

The result: Those who slept less than eight hours a night not only had lower levels of leptin and higher levels of ghrelin, but they also had a higher level of body fat. What's more, that level of body fat seemed to correlate with their sleep patterns. Specifically, those who slept the fewest hours per night weighed the most.

Eating and Sleep Apnea: The New ConnectionAs a result of these and other studies, researchers began to theorize that getting more sleep just might be the answer to society's burgeoning waistline. But before you trade the cost of your gym membership for a pricey new mattress, take note: Experts also say the relationship is not as obvious as it seems.The reason: Enter the somewhat mysterious nocturnal ailment known as "obstructive sleep apnea." People with sleep apnea may stop breathing for up to a minute, sometimes hundreds of times during the night while sleeping, says Dominic Roca, MD, director of the Connecticut Center for Sleep Medicine at Stamford Hospital. Though the exact cause of the problem remains unknown, Roca and others believe that in most instances physical abnormalities inside the mouth and neck cause the soft tissue in the rear of the throat to collapse. This briefly closes off air passages many times during a night, causing disruption in breathing and a tendency to snore.

The end result: Although you may go to bed early and think you are getting a good night's rest, the disruption in breathing prevents you from getting deep sleep. Eight hours of disrupted shut eye can leave you feeling like you had only four."You wake up feeling tired and continue to feel tired all day," Roca tells WebMD.The Link Between Sleep Apnea and WeightSo what does sleep apnea have to do with weight gain?First, says Roca, patients who suffer from sleep apnea are more likely to be obese. However, studies show they do not have the usual low leptin levels associated with being overweight. In fact, Roca says that folks with sleep apnea have uncharacteristically high levels of leptin.What's more, when their apnea is treated, leptin levels drop -- and somehow that helps them to lose weight."I've had about thirty patients who, when successfully treated for their sleep apnea were able to lose weight -- possibly because they had more energy, so they were more active and they just ate less," says Breus.So why does low leptin seem to cause weight gain in some folks while allowing others to lose weight? One theory says that it may not be the level of this hormone that matters so much as a person's individual response to it. In much the same way that obese people can become resistant to insulin, folks with apnea may be resistant to the fullness signal that leptin sends to the brain."It's like the body is trying to tell them to stop eating, but their brain just isn't getting the message," says Breus.

Another theory: The overall response to leptin may be more individual than we think. Experts say our environment, dietary habits, exercise patterns, personal stress levels, and particularly our genetics may all influence the production of leptin and ghrelin, as well as our response to them.The fact that we just don't know causes at least some experts to view all the research on sleep and weight with a cautious or skeptical eye."There is a serious challenge to the closing of the loop. That isn't to say that what we know about leptin and ghrelin is not important, or that when we finally do understand it that it won't be crystal clear -- but right now it just isn't," Rapoport tells WebMD.Breus agrees: "I think we are likely to find that bad sleep matters but that it's likely to be bad sleep plus some other problems. I don't think we know what they are yet."

Sleep: You Can't LoseUntil doctors do know more, most experts agree that if you are dieting, logging in a few extra hours of sleep a week is not a bad idea, particularly if you get six hours of sleep or less a night. You may just discover that you aren't as hungry, or that you have lessened your craving for sugary, calorie-dense foods."One thing I have seen is that once a person is not as tired, they don't need to rely on sweet foods and high carbohydrate snacks to keep them awake -- and that automatically translates into eating fewer calories," says Breus.If, on the other hand, you already sleep a lot, or you increase your sleep and feel even more tired, you should talk to your doctor. Experts say you may be one of the thousands of people with undiagnosed sleep apnea.Says Roca: "As research continues, more and more data comes to the forefront to suggest that you simply can't cut back on sleep without paying some price." End

So, get to bed! It will do your body good. If you are in my boot camp you need the sleep to help your body recover from your workouts. If you are not used to going to bed earlier, just start slow...tonight go to bed a half hour earlier, then shoot for an hour and so on. Also, make your room really really dark, if there is too much light around it throws off your brain (your lids aren't going to do it). I am actually planning on going out and getting some kind of eye lid covers or whatever they are called.

Take care of yourselves,

Dawn
Want to lose 6-12 pounds in 28 days?
Join the #1 Outdoor Fitness Program in AZ!
Ahwatukee Adventure Boot Camp:
www.AhwatukeeBootCamp.com

To weigh your self is futile.....

2008-06-03T13:24:00.003-07:00

The scale for many years has been drilled into our heads as a GREAT way to determine how our fitness program is working out. I mean, it's even used on THE BIGGEST LOSER program. No more, especially for the ladies, no more. If you are reading this blog entry right now, take a moment to walk into your bathroom, grab your scale, walk to your kitchen and toss it into the trash where it belongs:-) Better yet, grab your purse, your keys, hop into the car and drive to the nearest dumpster and chuck it in there.....ah, freedom!

From now on in my bootcamps I will weigh my ladies the first day of camp and then never again...I have trained too long now to know this is a number that women ponder over day after day. The only reason you need to weigh is if you are doing some kind of body fat test. The best measurement tools are these: how you look, how you feel, how your clothes are fitting. Taking a few simple measurments is useful as well.

LISTEN UP AND LISTEN UP GOOD LADIES: the number on the scale is NOT how much fat you have.....it measures your TOTAL WEIGHT. The scale measures your total fat, muscle, bone and connective tissues. So stop obsessing with the scale, it's not worth it.

Judge your success by how consistent you are with your workouts....did you make it to all of your workouts this week? Judge your success by asking, did I eat clean this week? Do my pants feel looser? Can I do more pushups now than when I first started Ahwatukee Boot Camp? Did my timed mile improve after 4 weeks of Ahwatukee Adventure Boot Camp?

There was a time in my life when I was trying to get back into shape. I was a size 13/14 and 170 lbs. There was a point when I lost 1 or 2 pant sizes and NO WEIGHT at all and I didn't care because I lost 2 pant sizes and I was feeling great! Right now I weigh 140 pounds....that's right...some people have guessed that I weigh 120 pounds! No way! I would feel sick if I weighed 120 pounds. The more I try and get into shape, the more my weight actually goes up...and that's ok because it is LEAN MUSCLE. Remember that 1 pound of muscle burns approximately 50 to 60 calories when you are just sitting down! However, 1 pound of fat only burns approximately 5 or 6 calories when are just sitting down. Bring on the MUSCLE! I'll Take It! "Thank you, may I have some more please?"

So, you could gain 1 pound of muscle and lose 1 pound of fat and the scale will show you have not lost a pound. But you have just increased your metabolism because that 1 pound of muscle will burn 50 to 60 calories at rest. The more you build lean muscle, the more you become a fat burning machine!

So ladies....stop the obsession TODAY!

Yours in Fitness, DAWN

Want to lose inches and burn fat in 28 days?
Join the #1 Outdoor Fitness Program in AZ!
www.AhwatukeeBootCamp.com

Adventure Boot Camp's Big Give 2008!

2008-05-26T13:16:00.003-07:00

Greetings!

I have some very exciting news to share with all of you...

Ahwatukee Adventure Boot Camp has teamed up with 8 Phoenix Area Adventure Boot Camps and Communities in Schools Arizona (CISA) to host a fundraising charity event. We will be conducting the World’s Largest Fitness Boot Camp (we are attempting to get Guinness World Records to certify the event) at University of Phoenix Stadium!

Proceeds from this event will help to rebuild playgrounds and physical education programs for children in the Phoenix area. As well as raise awareness on the importance of embracing an active lifestyle at any age.

Come join us for this exciting opportunity to participate in the World’s Largest Boot Camp and help area children to adopt a healthy lifestyle at an early age.

What: Adventure Boot Camp’s Big Give 2008
Where: University of Phoenix Stadium
When: Saturday, June 21st 8:00am-10:00am
Why: Raise money to rebuild/refurbish playgrounds and exercise/physical education programs for Phoenix area children.

Register Online Today! http://www.adventurebootcampaz.com/

Ways that you help and participate in this Amazing Event:

1. Visit www.adventurebootcampaz.com to register for a fun one-day Boot Camp and make a donation.

2. If you can’t attend the Boot Camp you can still help by visiting our site to make a “No Sweat” Donation

3. Form a team of co-workers, friends and family and share in this unique experience together. Any current Ahwatukee camper who forms the largest team will win a free 4-week boot camp session at a Ahwatukee location! (We are updating the site to be able to set up teams).

4. Have your Company become a corporate sponsor!
Forward the contact information of your company contact to:
Jasson Pilcher at: jasson@anthemboootcamp.com (623) 694-3799
Jodi Norton at: jodi@cavecreekbootcamp.com (602) 326-5670
Susan Saylor at: susan.buckeye@yahoo.com (602) 526-1200
Nikola Moody at: nikola@goodyearbootcamp.com (623) 210-8233

5. Volunteer:
If you’re interested in volunteering please contact Dawn Franklin at: info@ahwatukeebootcamp.com (623) 640 2680b. Volunteers that are not needed during the actual boot camp will be allowed to participate in the camp.

6. Spread the word
a.Let everyone know that you’re a part of this event.

June 21st Schedule of Events:
Registration from: 7:30am-8:30am
Boot Camp begins at 8:30am
Corporate Sponsor Fair Ends at 10:30am

COME ON OUT AND SUPPORT A GREAT CAUSE AND ENJOY A GREAT WORKOUT!

Pre and Post Workout Meal Suggestions

2008-05-19T17:40:00.007-07:00

Following are some suggestions for pre and post workouts.....enjoy!

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 that are in my 5:30a.m. boot camp will most likely 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."....as a personal trainer, I hear it all the time. Listen, if you want to lose weight, you need to eat breakfast, it kick starts your matabolism. Yes, you have to eat to lose weight! Remember that breakfast "breaks the fast" as you have been sleeping for 7 or 8 hours and your body has been without food or water.

To keep it simple, I have provided a list below of some good pre/post-workout foods....

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
Meal Replacement shake or whey protein shake:

--- Go to http://www.ahwatukeebootcamp.com/ and click on the Juice Plus link and order the "Juice Plus Complete" meal replacement shake...or go to www.MyNutritionStore.com/dawnfranklin for whey and soy protein shakes)

Keep it simple: Focus on 5 or 6 portion sized meals a day about every 3 hours. That is a healthy breafast, lunch and dinner with 2 or 3 snacks in between each of those meals.

Have a great day! Dawn Franklin

Want to lose inches and burn fat in 28 days?
Join the #1 Outdoor Fitness Program in AZ!
www.AhwatukeeBootCamp.com

Ahwatukee Boot Camp GIVES BACK for Mother's Day!

2008-04-24T16:27:00.003-07:00

Hello all,

I love to share as much fitness and nutrition information as I can with my boot campers and wanted to share some of this information with my website visitors. Hopefully you can learn some things and apply them to your life.

As a trainer I like to "Keep It Simple Silly" (K.I.S.S.) when it comes to fitness and exercise. My hope is that the information I provide can help you lead a healthy lifestyle or help you look at things a little differently. As it is said, "IF YOU DON'T TAKE CARE OF YOUR BODY, WHERE ELSE WILL YOU LIVE??"

Today there is something I wanted to share with you that is dear to my heart and I encourage you to spread the word...on May 10th from 8a.m. to 9:30a.m. we will be having a special Mother's Day event at our camp and the money raised will go to a mother of three in our community who is battling cancer. The event is called "Ahwatukee Adventure Boot Camp Gives Back!" Please check out my website at http://www.ahwatukeebootcamp.com/ and give your mom (or your self) the gift of fitness for Mother's Day AND give to a great cause!

I look forward to sharing health and fitness tips with all of you and inspire you to live a healthy lifestyle.

Have a Healthy Day!

Dawn Franklin
Healthy Lifestyle Expert
#1 Outdoor Fitness Program in Arizona
Lose weight and feel great...www.AhwatukeeBootCamp.com

Drop and give me 10!

2008-03-04T12:06:00.004-07:00

Hello all,

One of the biggest challenges I think people face with fitness is staying consistent. In my camp if you miss a few days I will contact you and find out what is going on. A legitimate excuse is if someone gets really sick or went out of town for work. Some not so great excuses I have heard are that they were too tired to get up or lack of time.

Just like when you set up a hair appointment or nail appointment, you set up the time and you go. That is the same idea with fitness....you know you are working out at 5:30 a.m. every morning and you pen it into your calander. If you have goals that you are determined to reach, you will not let anything keep you from making your fitness appointment.

What is the 'secret' to getting into shape, having more energy, shedding some body fat and feeling good about your self? CONSISTENCY!

Yours in Fitness,

Dawn Franklin
Want to lose inches and burn fat?
Join the #1 Outdoor Fitness Program in AZ!
www.AhwatukeeBootCamp.com

Year two under way!

2008-03-03T21:59:00.005-07:00

Year two is underway and we are getting ready to ad more programs and trainers!

Welcome to my blog, my name is Dawn Franklin and I am the local fitness expert in Ahwatukee and the surrounding areas. There have been some AMAZING transformations since the Ahwatukee Adventure Boot Camp started over a year ago. Women dropping inches, weight and GAINING friends! So amazing that we will be expanding soon...so look for that! Also, we will soon be starting some amazing new programs such as grocery shopping tours, kitchen raids and one on one nutrition!

I'll update this blog as much as possible...providing some fitness and nutrition tips, along with motivation! If you are not yet a camper, enjoy the information provided here and sign up for our free eNewsletter at http://www.ahwatukeebootcamp.com/

Yours in Fitness,

Dawn Franklin - Healthy Lifestyle Expert