Fashions of Fitness

A big hello to my fellow Cal Poly Pomona students! It's been awhile since we last spoke, so I've come to grace you with a new current fitness issue...fashions of fitness.

Like everything else, aspects of fitness go through fads. According to a new survey forecasting fitness trends for 2011...bootcamps are on the rise!

So what exactly do bootcamps consist of you ask? Well, the standard fitness bootcamp offers all or most of the following:
-Small group environments (often 6-10 people)
-Open public outdoor space such as a park or a big indoor space like CPP's
Ursa Major
-Warm-up for about 10 minutes at the start of each class

The 30-40 minute workout will include:
-Push-ups
-Plyometrics
-Interval training
-Squats
-Lunges
-Burpees
-Speed training with sprints
-Core strength
-Team competitions
-Obstacle courses
-Cool down and stretching
-Fitness retesting. This will allow you to see how much you've improved by
taking the initial fitness assessment at the beginning of bootcamp.

Did you know that your very own Bronco Fitness Center offers bootcamp EVERY quarter? Let me tell you, if you are seriously considering getting back into shape this is a great idea! Katie and Jessica, two of our certified personal trainers, will give you a heck of a workout that will leave you wanting more. They do a great job at engaging the class and most importantly, making it FUN. I hope to see many of you next Spring Quarter signing up for bootcamp. It's $65 for members and $70 for non-members, trust me when I say you will NOT regret this investment. I myself have taken their bootcamp classes and I absolutely love it. As a soccer athlete, I love the feeling of exercising with a group as opposed to working out by myself. There's a lot more motivation, determination, and encouragement when exercising in a group. Not only will you get a fantastic workout but you will also meet incredible people and learn lifelong fitness skills. All levels are welcome!

Hope all of you are surviving midterms week! I know it can be quite stressful so if you need to blow off some steam stop by and get a workout in. Come say hello, we don't bite I promise!

-Stephanie Sandino
*To the bootcampers enrolled in Winter Qtr it is week 6, so keep pushing and striving for success because I assure you it will pay off!!!

Getting In Shape Only Takes 15 Minutes

As Jessica efficiently points out below, February is Cardio Month!! I don’t think I need to remind you of that, but I would like to let you know about a new program that we are running starting today!

Have you been exercising for awhile and not seeing the results you’re looking for? Or are you looking for a few new exercises to expand your fitness library? Or maybe you’re just starting out and could use a little help getting going. We have the remedy for all of these concerns and many more.

Our new program is called Focus Training. It is 15 minutes of specific exercise targeted at muscle groups that you choose accompanied by motivation from a personal trainer. These workouts are already pre-determined so all you need to do is decide what you want to work on, and let us do the rest.

The program is broken down into four main workouts that can be modified for intensity levels and experience levels. Organized like a restaurant menu, members and non-members (that’s right, you don’t need to be a member to take advantage of this deal) can order their workouts like a fast-food value meal. Starting with the Complete Bronco which targets the body’s core and hits all areas of the abdominal and oblique muscles. Second is the Bronco Xplosion which focuses on plyometrics (jumping movements), agility drills and balance exercises intended to improve your explosive power.

The third workout which is titled CPP Zone is a full-body workout intended to hit many different parts of the body through simple yet challenging exercises. With a circuit training mindset, the trainer will motivate the client to complete the exercises in timely fashion while burning the highest amount of calories possible.

The fourth workout is somewhat complicated so pay attention. It is titled the Strong Bronco and is broken down into five muscle groups including back, shoulders, legs, arms and chest. Each muscle group contains four different exercises that will focus specifically on that area. The client can choose one muscle group or two muscle groups. If two muscle groups are chosen, the client will do two exercises from each group. The Strong Bronco is a very versatile workout that can be adapted to any client.

So if you’re looking for a way to mix-up your workouts and could benefit from a trainer’s motivation, then give Focus Training a chance. Hey, it’s only $5. You can schedule the session(s) in advance or just walk right in.

Also, in case you haven’t heard, we have lowered the prices of our full personal training sessions based on your feedback. Each session is one hour and the workouts will be crafted by a nationally certified trainer of your choice based on your fitness goals. If you have any questions about either of these options feel free to contact us on Facebook, call 909-869-2109 or stop at the front desk.

Keep exercising and we look forward to hearing from you.

--Andrew

American Heart Month

February is all about hearts, but this has nothing to do with Valentine’s Day. February is cardio vascular awareness month. The CDC reports that heart disease is the number one killer in the United States. The Bronco Fitness Center is celebrating by giving you $5.00 towards your membership for every friend that you get to join the gym. This is valid up to $15.00 dollars. Get those who you care about to keep their hearts healthy as well by joining the fitness center. We have also created a focus training program with various routines that are geared towards specific areas. These routines are done with a trainer and last for fifteen minutes, and the best part is that they only cost five dollars.

Prevention is critical when it comes to heart disease and steps can be taken with your diet. According to the CDC in order to avoid heart disease you should enjoy a low fat diet. This includes eating lean meats without skin, and incorporating fat free and low fat dairy products into your diet. Also try to cut back on your sodium intake and keep your cholesterol intake at about 300mg a day. You need to keep your alcohol intake at a minimum as well. If you drink, it is recommended that women only consume one drink a day and men keep it at two.

Smoking is also a huge culprit when it comes to heart disease. If you are not a smoker, second hand smoke is also very dangerous so beware of surrounding yourself with it.

Physical activity plays an important role in heart health. Try to find a work out that you enjoy and keep with it for thirty minutes five days a week. These activities don’t have to be extreme to reap benefits. The CDC reports that you can even spread out your workout into ten minute chunks. You should make sure these ten minutes require effort and are somewhat vigorous in order to increase your cardio health.

-Jessica

Resistance Training vs. Cardiovascular Training

As you may or may not know, February is Cardiovascular Awareness Month. As we approach the month of February it’s important to start thinking about improving our hearts. We will be celebrating Cardiovascular Awareness month throughout February with t-shirts, new programs and a new way for members to save money on their monthly membership costs. So come in and ask us how.

For now, I’d like to say happy Tuesday to all of you out there (not sure if that even merits a cause for celebration). But I just wanted to check in and share an interesting article that I came across today. As the title indicates, we often place resistance training up against cardio training when evaluating our workouts. There isn’t a need for this sort of competition when they both present wonderful benefits and pair up well.

Often people value one over another which is fine, but it is important to explore them both and reap the benefits. It has often been viewed that cardio training is better for heart health than resistance training. MensFitness.com documents a study done at Appalachian State University that compares the cardiovascular effects of resistance training and cardio training. It turns out that resistance training has wonderful benefits such as widening blood vessels thus increasing blood flow to our limbs and a decrease in blood pressure after workouts which can be sustained with regular resistance exercise.

The question remains, which style of training is better? The answer is both! Mix in resistance training and cardiovascular training to gain the maximum amount of benefits and improve the health of your body.

So for all of you cardio freaks out there, it may not be a bad idea to venture into the weight room and try some resistance training. And all of you gym rats slamming weight plates together, jump on the elliptical or stair stepper to get your heart rate up. We have personal trainers on staff every day that would love to help you out as will any gym that you go to.

The link to the Men's Fitness article is here: http://www.mensfitness.com/fitness/general_fitness/844

We look forward to seeing you.

--Andrew

January Is Here

I know it's over three weeks late, but Happy New Year to all of you fitness peeps out there. I hope that you are keeping up on all of your new years resolutions and working hard to incorporate them into a sustainable routine.

We are currently focusing on serving our members to the best of our ability with facility tours, training sessions and helping to put members on the right path. We will be back strong in February and give you some great blog posts.

So keep checking back because we appreciate you reading what we have to say.

Until then, keep exercising.

--Andrew

Holidays and Alcohol: How To Watch Your Figure

I feel that it’s necessary to take a seasonal approach for this second installment of The Wonders of Alcohol. Large populations of people put emphasis on watching food calories but forget that many of our calories consumed throughout the day come from beverages.

While you spend the holidays hopping from party to party full of finger foods, awkward conversations and spiked eggnog there are a few things you should keep in mind. If you are constantly concerned about keeping your figure and don’t want to sacrifice all of that hard work in the gym on one weekend, then listen up. There are a few secrets that can help you maintain that sexy body while still enjoying yourself.

First of all, it is important to stay hydrated throughout a night of drinking. Alcohol is a diuretic which increases glucose levels in the blood thus causing frequent urination (which is why you’re constantly taking trips to the bathroom). With all of this fluid flushing out of your body, which may include healthy nutrients, it is crucial to drink one to two glasses of water between alcoholic drinks. This won’t make you lose your buzz if that’s what you’re concerned about, it will keep you hydrated and in better control of your body.

If you’re a beer drinker you may want to consider light beer as an alternative. Light beer typically contains 50 fewer calories than a comparable fuller beer (and when you’re downing 5 to 6 beers in a night, these calories add up).



Champagne is easy on the waistline as well, only weighing in at 20 calories per ounce. Although laced with a good deal of sugar, champagne isn’t as detrimental as some may think. A beverage that you should drink in moderation is dessert wine. Packing double the calorie count of a glass of red wine at around 270 calories for every 6 ounces, dessert wine should be enjoyed and put aside.

It is also important to be aware of what you are mixing your alcohol with. Alternatives such as low-sugar juices and diet soda can make a beneficial difference. A general rule of thumb is that the creamier the drink, the higher amount of saturated fats you will be consuming. This rule isolates Eggnog as one of the least healthy beverages for your holiday season. So it may be best to enjoy this drink in moderation.


Whatever your plans are this holiday season please remember to be responsible. I cannot stress enough how important it is to have a sober driver or the number to a taxi service. Most of our phones have applications or internet service that can help with this. Just head over to YellowBook.com to find the number to a taxi service near you. Believe me; the cost of the cab is much less than the consequences of drinking and driving. So be safe and enjoy the holidays.

As always, feel free to post any additional calorie saving techniques in the comment section.

--Andrew

Bulk like a Bear for Winter....Not Exactly.

As many people know, bears will gain as much weight as possible in order to hibernate for the winter. Most of the weight gained being fat, to be stored for food to be cannibalized during the long winter hibernation. When the winter is over and they come out of their dens, they are lean and wiry, hungry for their first meal.

In the realm of fitness, and much more narrowly in the area of bodybuilding theory and practice, those who would like to increase in lean muscle mass tend to “bulk” during the winter months. This means packing on the mass in order to shred as much fatty tissue as possible before the summertime. This practice is an emulation of professional bodybuilders who will pack on the pounds during an off season and then cut down prior to competition in order to have more muscle density, definition and size.

Here we have a proper bulk cycle.


However, the two processes are not to be confused. You do would not want to bulk like a bear. “Bulking” in terms of packing on body mass does not mean you gain lots of fat and then lose it later. The term bulking refers to packing on as much lean body mass as possible within a certain time frame while keeping the gains of fatty tissue down to a minimum. In other words you are not going to go out and have fast food for every meal and say you’re bulking. In gym culture this may be a pet peeve of the advanced and older lifters when new lifters start off, because of the prominence of “street knowledge” sometimes more commonly referred to as “bro-science” that is very hard to dispel and replace with solid backed information.

Once the bulking cycle is over, the person would then shift their workout program to higher repetition exercises with shorter rests in between sets. Focus is kept on burning as much fat accumulation while keeping the lean muscle gains from bulking.
A proper bulk would consist of working out as intensely as possible within a short amount of time, keeping rest times high enough to completely recover in order to hit the lift heavy for another set again. Once the workout is complete the rest of the day is focused on eating about every 3-4 hours with calorie dense healthy foods.

Now let’s not get the term “intensely” mixed up either. When working out intensely to stimulate as much growth as possible while bulking, you want to recruit as many motor units as possible by lifting very heavy and for low end reps. The common program being 5X5, five sets, five reps, with 2-5 minutes rest in between. When you lift this way you need to be lifting the most amount of weight you can handle for the 5 reps. Lifting without a spotter is not ideal as you would not be able to finish your repetitions with the amount of weight. You would also benefit from splitting your workouts as much as possible into days for certain body parts with no more than 5 exercises per body part. This way you can hit each muscle group hard and give it a whole week to recover, and grow from the stimulus received. Cardio is still essential only in moderation. No more than 3 time a week.


So this winter if you wanna pack on the mass remember these rules.

1. Eat clean calorie dense food, i.e. peanut butter, juices from concentrate, breads, pastas, grains etc.

2. Make sure you eat enough. Growth is done after your workout, eat plenty of clean foods and you wont have to worry about the fat packing on.

3. Don’t skip out on cardio, unless you have a super fast metabolism that necessitates maximum caloric allocation.

4. Don’t cut out your carbohydrates. They are the major energy source for what you’ll be doing in the gym. They wont make you big, but they will allow for the proper building of muscle by making sure it isn’t cannibalized.


-Turo Gamez
NSCA-CPT