AZ BOOTCAMP http://www.azbootcamp.com Personal Training, Diet Plans, Group Workouts, the #1 fitness program in Arizona Mon, 20 Feb 2012 18:49:00 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 Training for an event. http://www.azbootcamp.com/training-for-an-event/ http://www.azbootcamp.com/training-for-an-event/#comments Wed, 18 Jan 2012 17:33:20 +0000 madebyblue http://www.azbootcamp.com/?p=137 Read More]]> A marathon whether half or whole starts with one step. Not just at the beginning of the race but at the sign up. Picking a fun run or any event you want to try but have not yet finished will always be a challenge, but taking a challenge is always the victory. Finishing is the payoff. Making a commitment to training for an event is a great way to accomplish your goals without thinking about your goal directly. Some times distractions can be a good thing when they relate to your goal and motivate you to push harder to get to it quicker. Here’s a list of fun Arizona events to sign up for:

Arizona most popular are the Tough Mudder 1/14/2012
Pf Changs Rock n Roll Marathon 1/15/2012
Arizona Spartan race 2/11/2012
Skirt Chaser 5k Tempe 2/11/2012
Phoenix Marathon 3/3/2012
Gladiator Rock’n Run
Saint Patrick’s Day Edition 3/17/2012
Terrain Mud Run, Tucson 4/07/2012
Toro Loco Challenge Arizona 4/07/2012
Pat Tillman 4.2 Mile Run/Walk 4/21/2012

Warrior Dash 04/28/2012
The OC Marathon and Half Marathon 5/6/2012
5k Foam Fest Adventure 5K 5/19/2012
Meet Me Downtown 5k Night Run and Walk 6/2/2012
Splash Mob 5K Fun Run & Walk 7/21/2012
Saguaro National Park Labor Day
8-miler and 5k 9/3/2012
Terrain Mud Run – Phoenix 10/20/2012
Run for your Lives Zombie Run 10/20/2012(San Diego or L.A.)

Devil Dash 10/20/2012

Rugged Maniac 11/17/2012

 

]]> http://www.azbootcamp.com/training-for-an-event/feed/ 0 Goal!!!! http://www.azbootcamp.com/goal/ http://www.azbootcamp.com/goal/#comments Wed, 30 Nov 2011 22:40:09 +0000 madebyblue http://azbootcamp.com/?p=132 Read More]]> Each day we wake up to dread an act of “cardio” or a workout or even an appointment with a trainer. What happened between the times when we wanted to go “play” and be active of our own free will, and now when it has become a chore to move around and stay healthy? I’m sure we can blame anything and everything while digging for every excuse in the book. But why? Why not enjoy the ability and the fact that we are alive and capable of doing the things we are?
Relive the adolescent love to go play.
Find something you love to do again, even if it’s difficult. Swim, bike, run, fight, climb, go to an event, lift weights, do all the things that you haven’t done and see the things you’ve never seen. Taking the time to make a plan for anything, especially active behavior or stress relief, is something that will keep us all headed in a great direction. Having the energy or patience to deal with the days daily stressors makes small problems seem exactly that small.
Making a workout plan is simple.
1) Create a goal
-something you’ve always wanted to accomplish but didn’t know how to do it
-An event with a final challenge. A look, a body fat, a scale goal.
2) Create a reward for the event
- lose weight to look good in swim wear/an upcoming vacation/ run a marathon/eat the food you’ve always wanted that’s not in your normal eating habits,/get down to a healthier body fat/play with your kids and actually keep up
3) Find step 1
- Ask for help. Don’t assume you know everything and ask questions from professionals like doctors, nutritionists, and fitness professionals. But, also do your own research. The internet is a huge library resource. Write it down, take notes, email it to yourself, print it out, however you can remember that this is your goal and this is your plan. Do NOT deviate. When everybody you have asked for advice says the same thing it’s probably true. And it’s actually to admit you were wrong if you fully want to learn.
4) Realize step 2 is next and your goal is not already accomplished
- There will be trial and error. Mistakes will happen and you will/can still push forward to your goal.
5) Step 3
-Create a stability anchor for yourself, like training partners that can help you learn the form for training correctly while keeping you accountable by joining in. People that care about your accomplishments and happiness and want you to succeed as much as you do can give you input.

6) Finish strong
– Be persistent. Don’t cave right before the finish line, and listen to the advice you have taken from others up to this point.

7) Embrace your accomplishments
-Keep a wall of medals or trophies. Remembering your completion of an event will allow you to believe you can do it again or attack a new feat.

]]> http://www.azbootcamp.com/goal/feed/ 1 “What did you eat today?” http://www.azbootcamp.com/what-did-you-eat-today/ http://www.azbootcamp.com/what-did-you-eat-today/#comments Tue, 14 Jun 2011 00:06:51 +0000 madebyblue http://azbootcamp.com/?p=97 Read More]]> Dear Diary Today I ate………..  Please include:
The date
Label big meals, little meals, all drinks etc.
The calories
And any comments you wish to give yourself as quality hopefully positive feedback.

Use this as your food journal to keep yourself accountable.

Hey, website looking good!
Feb. 8,2011
Breakfast.
Cereal. 120 cals
Pea protein. 105 cals
Banana. 121 cals
Vitamins. 100 cals

Snack.
Raw food bar. 280 cals

Lunch.
1 slice w.w. Bread. 80 cals
1Tbsp peanut butter. 95 cals
1Tbsp jelly. 50 cals

Dinner.
Whey protein. 110 cals
Popcorn. 200 cals
Mixed nuts. 210 cals

Total calories. 1480
Darcy T.

Feb 9,2011
Breakfast.
Cereal. 130 cals
Pea protein. 105 cals
1 banana. 121 cals
1/2grapefruit. 40 cals
Vitamins. 100 cals

Lunch.

Raw food bar. 280 cals

Snack.
Almonds. 100 cals

Dinner.
1/4 c guacamole. 165 cals
Chips. 490 cals.
Mixed nuts. 220 cals
Peanut butter cookie. 175 cals

Total cals approx. 1746
Darcy T.

Feb 10, 2011
2 hour circuit workout followed by 15 minutes of stretching

Breakfast
Cereal. 130 cals
Pea protein. 105 cals
1cup blueberries. 83 cals
1/2 grapefruit. 40 cals
Vitamins. 100 cals

Lunch
1/2grapefruit. 40 cals
Whey protein shake. 110 cals

Snack
Large veggie salad no dressing
1/4c dried plums. 110 cals
10 almonds. 70 cals

Dinner
Pea protein shake. 105 cals
Popcorn. 100 cals
Mixed nuts. 260 cals

Total calories. Approx 1,313
Darcy T.

Feb 11,2011
Weight has remained the same 162-163, but clothes are fitting much looser & things are smoothing out nicely:)

Breakfast
Cereal. 123 cals
Pea protein. 105 cals
1/2 banana. 60 cals
1/2c blueberries. 41 cals

1/2 grapefruit. 40 cals
Vitamins. 100 cals

Lunch
3/4 c brown rice. 150 cals
2cups steamed veggies
1/4 c raw nuts. 160 cals

Snack
1apple. 75 cals
12 almonds. 82 cals

Snack
Metab reset shake. 100 cals
Cereal. 233

Dinner
Went out to eat. Had breadsticks, beans, mashed potatoes w/brown gravy. Pudding & cookies. (eekkks!!!)

Total cals before dinner. 1286
I’m sure I went WAY over with dinner, but tomorrow I’ll take it down to offset some & get in a good workout & get back on the wagon
Darcy T.

Feb. 13,2011

1hour 45 mins of circuit training

Breakfast
Cereal. 123 cals
Pea protein. 105 cals
1 banana. 121 cals

1/2 grapefruit. 40 cals
Vitamins. 100 cals

Lunch
Whey protein. 110 cals
Cereal. 180 cals

Dinner
Large veggie salad w/dressing. 61 cals
Walnuts. 200 cals
1/2avocado. 160 cals
Snack
Popcorn. 100. Cals
1/8c peanuts. 75 cals
Sun chips. 150 cals

Total cals. 1527
Darcy T.

I think that I should start to use this since Mr. Blue has signed me up.

Workout: half of a 300 workout or maybe a “150″ workout.

Meal 1:
3 egg whites + 1 whole egg

Meal 2:
400 calories of mixed nuts without peanuts

Meal 3 (post workout):
2 scope protein shake

Meal 4:
2 scope protein shake

Meal 5 (Mother’s birthday dinner):
3 dinner rolls
1 tilapia
1 serving of steamed broccoli
1 serving of cinnamon apples

Todd C.

]]> http://www.azbootcamp.com/what-did-you-eat-today/feed/ 34 For the love of the Training. http://www.azbootcamp.com/for-the-love-of-the-training/ http://www.azbootcamp.com/for-the-love-of-the-training/#comments Tue, 07 Jun 2011 20:16:15 +0000 madebyblue http://azbootcamp.com/?p=91 Read More]]> I wake up at 4 a.m. to get to the gym by 5 a.m. I leave by 8 p.m. but get I usually get done doing meal plans by 1030 p.m. I train up to ten people at a time. I listen to whining all throughout the day by people of all walks of life. I see peoples’ fear, love, hate, pain, and weaknesses but I never tell a soul. I know more about some aspects of your life than anyone on the planet. I push myself to my physical limits and past to make sure you are safe. I believe in you more than anyone else has ever believed in you before. I help you set your goals in every aspect you approach me with and we will follow up on them over and over again. I am that soft spoken whisper of encouragement. I am that loud forceful burst of energy to keep you going. I am your friend when you need me and your enemy in the same minute. I am your trainer and you are my client.
You who get up at 4 a.m. to meet me at the gym. You who trains all the way up until 8 p.m. You who wait patiently for your meal plan at 1030 p.m. You who train with up to 9 other people at a time. You who fears, you who loves, you who hates, you who feels pain, you who lets go of your weaknesses, and trusts that not a soul will be told. You who let your secrets go. You who help a person believe in you more than any other person has before. You who set the goals that you want to accomplish and follows up relentlessly until those goals are reached. You who listens to a whisper of encouragement, or a loud forceful burst of energy that keeps you going even after you feel like you can’t push any more. You who are a friend, and an enemy in the same minute. You are my client, I am your trainer.

]]> http://www.azbootcamp.com/for-the-love-of-the-training/feed/ 11 More nutrition tips to get you on the right track http://www.azbootcamp.com/more-nutrition-tips-to-get-you-on-the-right-track/ http://www.azbootcamp.com/more-nutrition-tips-to-get-you-on-the-right-track/#comments Fri, 15 Apr 2011 03:40:11 +0000 madebyblue http://azbootcamp.com/?p=31 Read More]]> 1) Never skip breakfast! I know you are busy and this is an easy thing to do, but it can be catastrophic to your metabolism! You have to fuel your body in the morning to get your metabolism revved up for the day. Choose a breakfast that is a balanced with a good source of protein.


2) If you don’t already, start keeping a food log. This is crucial to your success with any nutrition program. Not only will it help you track what you’ve been eating it will allow you to easily make changes and keep you honest! If you know you are going to write down everything you’ll eat you will stay away from the donut at work or those Oreo’s in the pantry.


3) Before you buy any foods from the grocery store check the ingredients label for enriched flour. Any foods containing this ingredient will seriously limit how successful you can be with your weight loss goals! By cutting out this one thing you will immediately be eating much healthier!


4) Do your best to eat something with protein every 2-3 hours throughout the day. I know this seems impossible, but it is easier than you think. Think of something like a low fat or fat free yogurt parfait, a low fat string cheese stick, a couple of slices of lean deli meat, or a good protein shake. Just by eating this way you will increase your metabolism and your body will be primed for burning fat!


5) CHEAT! Set goals for yourself when it comes to your eating by cheating one day every weekend! If you know that there are a few things that you know you shouldn’t be eating a lot of, but you just can’t resist them, make the effort to set a goal to not eat them during the week and leave yourself one day during the weekend to indulge yourself by eating them. This way you never have to completely cut them out and by only giving yourself one day a week to eat them you will actually make it easier for your body to shed excess body fat! You can do it! Just commit to it and make it happen!


Be sure to record weights and measurements before starting your fitness program. This will allow you to make some realistic goals and determine how you will need to get there. Also, be sure to track weights and measurements periodically through out your program to see if you are making progress or going in reverse. If you forget to do weights and measurements you could be spinning your wheels in the gym and not know if you have achieved any results, which in turn will make you unmotivated and possibly be the demise of your fitness program.

]]> http://www.azbootcamp.com/more-nutrition-tips-to-get-you-on-the-right-track/feed/ 0 5 nutrition tips you must know to lose weight http://www.azbootcamp.com/5-nutrition-tips/ http://www.azbootcamp.com/5-nutrition-tips/#comments Thu, 14 Apr 2011 22:47:06 +0000 madebyblue http://azbootcamp.com/?p=23 Read More]]> 1) Never skip breakfast! I know you are busy and this is an easy thing to do, but it can be catastrophic to your metabolism! You have to fuel your body in the morning to get your metabolism revved up for the day. Choose a breakfast that is a balanced with a good source of protein.


2) If you don’t already, start keeping a food log. This is crucial to your success with any nutrition program. Not only will it help you track what you’ve been eating it will allow you to easily make changes and keep you honest! If you know you are going to write down everything you’ll eat you will stay away from the donut at work or those Oreo’s in the pantry.


3) Before you buy any foods from the grocery store check the ingredients label for enriched flour. Any foods containing this ingredient will seriously limit how successful you can be with your weight loss goals! By cutting out this one thing you will immediately be eating much healthier!


4) Do your best to eat something with protein every 2-3 hours throughout the day. I know this seems impossible, but it is easier than you think. Think of something like a low fat or fat free yogurt parfait, a low fat string cheese stick, a couple of slices of lean deli meat, or a good protein shake. Just by eating this way you will increase your metabolism and your body will be primed for burning fat!


5) CHEAT! Set goals for yourself when it comes to your eating by cheating one day every weekend! If you know that there are a few things that you know you shouldn’t be eating a lot of, but you just can’t resist them, make the effort to set a goal to not eat them during the week and leave yourself one day during the weekend to indulge yourself by eating them. This way you never have to completely cut them out and by only giving yourself one day a week to eat them you will actually make it easier for your body to shed excess body fat! You can do it! Just commit to it and make it happen!


Be sure to record weights and measurements before starting your fitness program. This will allow you to make some realistic goals and determine how you will need to get there. Also, be sure to track weights and measurements periodically through out your program to see if you are making progress or going in reverse. If you forget to do weights and measurements you could be spinning your wheels in the gym and not know if you have achieved any results, which in turn will make you unmotivated and possibly be the demise of your fitness program.

]]> http://www.azbootcamp.com/5-nutrition-tips/feed/ 14