WorkItOut: Outdoor Boot Camp Workout

Well clearly I’m not too awesome at sticking to a blogging schedule – gah! Anyway I’m glad you’re all still here, I’ll try and keep it semi-regular over here. If you want to following along on Instagram you’ll see what’s up. The weather is beautiful here and it’s amazing to be able to workout outside and feel the fresh air and just be able to play! Here’s a great workout you can do at the park, playground etc. Get creative and you’ll soon be able to spot an opportunity for fitness anywhere! Let me know what you come up with! This workout below takes about 45minutes to an hour depending on how quickly you move through. All sets are 5 minutes long. Alternate for 30 seconds, 12-15 reps, etc.

OUTDOOR BOOT CAMP WORKOUT

Warm Up 5 Min
10 Jacks / 1 Push-Up
9 Jacks / 2 Push-Up
8 Jacks….etc.

SET #1
Broad Jumps (10-12) or deep squats
KB Swings

SET #2
Fast Feet Ladder
Bicep Curl / Tricep Press

SET #3
Mountain Climbers (rocks)
Iron Cross

SET #4
Jacks
Lunge with Pass Thru

SET #5
Hill Sprints
Renegade Row

BONUS:
Prisioners w/ OH Weights

CORE:

  1. Around The World
  2. Wood Chopper
  3. Windmill
  4. Plank
  5. Side Bends
  6. Side Knee Raise

What Are BCAA’s?

Two common questions I get about one of my supplements is “What are BCAA’s? “Why do you take them?” My trainer introduced me to BCAA’s just over a year ago when I was training for a competition and on a special fat loss diet that included fasting days (on which only BCAA’s were consumed). I truly do notice a difference when I’m taking this supplement. In short, BCAAs help increase muscle size and strength, protect hard-earned muscle from breakdown, reduce muscle soreness and fatigue, increase athletic endurance and enhance recovery. When looking for a BCAA supplement look for one without sugar, and ideally with nothing artificial (colors etc). Dose is specific to your goals so check the label of the supplement you choose.

What are BCAA's?

 

Among the most beneficial and effective supplements in any sports nutrition program are branched chain amino acids. These are the essential aminos leucine, isoleucine, and valine.

Amino acids are the building blocks of protein. When you eat a protein food (i.e. eggs, chicken, etc), it gets digested in the stomach and intestine into individual amino acids and short chains of amino acids that are small enough to be absorbed into the bloodstream. These amino acids have far reaching effects in the body from building and repairing tissues, to producing chemicals that enable our brains to function optimally.

What Is The Difference Between Essential and Non-Essential Amino Acids?
Essential amino acids cannot be made by the body. You must get them from complete protein foods or combinations of incomplete vegetable foods. There are 9 essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan, and valine. Your body can make non-essential amino acids by itself from vitamins and other amino acids.

The term “non-essential” can be misleading since all amino acids are essential for proper metabolism and certain non-essential amino acids, such as glutamine, become very essential. The 13 non-essential amino acids are alanine, arginine, aspartic acid, cysteine, cystine, glutamic acid, glutamine, glycine, hydroxyproline, proline, serine, & tyrosine.

The essential branched chain amino acids (BCAA’s) are of special importance for athletes because they are metabolized in the muscle, rather than in the liver. Here’s how this works: After digestion once protein is broken down into individual amino acids these aminos can either be used to build new proteins or be burned as fuel to produce energy. [SOURCE w/ some edits made]

 

It may not seem like the metabolic process of different amino acids matters as long as the end point is muscle tissue. The truth is that the manner in which amino acids are metabolized plays a large role in their functions within the body. The metabolism of BCAAs is different that the metabolic processes of other amino acids. What truly makes the BCAAs special is how they are metabolized. While most amino acids are metabolized in the liver BCAAs are metabolized primarily by muscle. Despite their structural similarities the three branched chain amino acids have different metabolic routes. The breakdown of leucine is accomplished solely through fat pathways.  Valine is broken down solely through carbohydrate pathways, and isoleucine through both. The different metabolic pathways of these three amino acids lead to varying requirements for each.

BCAAs, unlike most other amino acids, are metabolized in within muscle tissue, allowing them to be oxidized (used as energy) by muscle cells to produce cellular energy in the form of ATP. ATP is the primary source of energy that fuels muscle contraction and allows you to lift weights.

The fact that leucine, isoleucine, and valine are metabolized within muscle tissue allows them to be a quick energy source when the body needs it. There is a significant increase in BCAA metabolism during prolonged exercise simply because the body requires more energy during periods of stress such as training. This makes BCAAs incredibly effective when taken around workout time.

The unique metabolic processes, requirements, and versatility of BCAAs allow them to impact nearly every aspect of training.

BCAAs And Fat Loss

The effects of BCAA intake on fat loss is something that has only been explored in more recent years. Newer research is showing that BCAAs can have a positive effect on fat loss. This doesn’t mean you can eat pizza at every meal with a side of BCAAs and the fat will just melt away though. BCAAs seem to maximize fat loss when one is already on a fat loss diet. On any fat loss diet, carbohydrates will need to be lowered to some degree. It seems that BCAAs ability to spare glycogen and increase insulin sensitivity may play a role in speeding up the results of a fat loss plan.

BCAAs should also be used as a supplement during any fat loss plan because of the muscle preserving effects. On any calorie restricted plan muscle tissue loss is a serious concern that must be addressed. All of the positive effects that BCAAs have on muscle growth will also serve to protect muscle during periods of calorie restriction. It is always important to remember that anything which builds muscle will also preserve muscle.

[SOURCE]

Bob Harper Quotes

About 5 minutes ago my friend tagged me on Instagram – what I would log in to see literally MADE MY DAY! If you’ve been following for a while you’ll know this blog was inspired by Bob Harper and I’m a big fan.

Bob Harper Quotes

To see this in my Instagram feed has made me over the moon happy and I’m super energized and ready to teach a rockin’ boot camp this evening. You can bet I’ll be sharing this quote with my students as the swing kettlebells and sprint up hills!

It has to be hard so you'll never ever forget. -Bob Harper

p.s. Did you notice I changed my instagram and twitter from @TreadmillRunway to @CourtFitPro (Twitter)

The Scale Is Drunk

I’ve written a few times about the scale and how I feel about it. Yes, it has it’s place in the weight loss journey but for some it’s harder to quit than a bag of chips! Last week I had my food dialed in and I wanted to see if it would make any difference. I took my weight at the beginning of the week and then again on Friday morning, I lost about 2-3lbs that week. However, Friday evening we enjoyed a dinner with our neighbours and while our menu was all healthy fresh food we made ourselves I used a little extra salt, hot sauce, and may have enjoyed 2 cupcakes instead of one ;) When I woke up Saturday I thought I’d check the scale just for “FUN” and to prove a point – THE SCALE IS DRUNK.

Ditch the scale

 

There really is no way for someone to gain 3lbs over night, well I mean there IS a way, but that’s a whole lot of food! I checked my measurements and they were still the same. One thing I have figured out over this journey is that my body can weigh drastically different amounts on any given day simply depending on what I have eaten the day before. Over the last few months I’ve began to replace stepping on the scale with taking weekly progress shots – to track recovery progress too – and to look back and see how far I’ve come. Visual reminders are a great tool to have on this journey, especially when the scale doesn’t seem to be moving anywhere. Thankfully I’ve made it to a head space where I can look at that number, which is 168.8 by the way, and not care if it’s up by 2-3lbs, put the scale away and go on with my day. It’s taken a LONG time but I’m finally getting there. Measurements and how my clothing fits have become my go to check point to ensure I’m staying on course.

Tips On Breaking Up With The Scale:

  1. Weigh yourself only once a week, slowly changing to once a month (preferably at the same point in your monthly cycle)
  2. Keep a measuring tape and note book by your scale, start taking your measurements to track success
  3. Add a weekly progress photo, be sure to include side profiles as well as front and back.

How To Make Tortillas

Feeling inspired this afternoon I ventured over to Pinterest in hopes of finding an easy DIY bread recipe. After getting sucked into the vortex that is Pinterest I found a few that may work – now I just need a bread maker. If you follow me on Instagram you’ll know I love a good spelt wrap, in fact I eat one if not 2 per day. At $5.99 a pack they can get pricey so I thought I’d attempt to make my own.

DIY Tortillas

These are hot off the stove so I’m going to guess they taste best day of, however, if you let them cool properly they should keep in the fridge for a few days! You’ll need only 4 ingredients for these! Here’s a quick video so you can get an idea of the process….

Ingredients:

  1. 3 Cups Flour – I used Spelt
  2. 1/4 Cup Oil (olive oil or coconut oil)
  3. 3/4 Cup Cold water
  4. 1 tsp sea salt

Process:

  1. Combine all ingredients in a large mixing bowl. Mix well with a fork, then switch to your hands when dough gets thicker.
  2. Separate the dough in half, then make 4 balls from each half.
  3. Sprinkle a little flour on your clean counter and roll out each ball – use a rolling pin or your hands. Keep other balls in a covered mixing bowl.
  4. Place in a frying pan (non-stick) and cook for 30-45 seconds per side, you’ll be making on tortilla at a time.
  5. As they are ready place them on a damp cloth and keep them covered.
  6. Repeat the process and keep adding to your stack!

If you want to get creative you could add some spices in and make flavoured ones! These are a little more fragile than the store bought ones but go easy on the fillings and you should be just fine! For crispier chips, bake in the oven after cooking and use them for a base of a taco salad or for dipping!

Struggling To Write

Yikes – almost a week since I’ve posted here! My teaching schedule is picking up and we’re busy making memories which isn’t leaving me much time to post here!  I’m struggling with what direction to take this little blog in so thank you for sticking around while I sort it out! Instagram has become my new BFF and you can follow me there for the daily happenings – it’s like a micro blog!

Starting WEDNESDAY you’ll see new posts here every Wednesday, & Friday. Have questions? Leave a comment below and perhaps it will turn into a post? Curious how much and what I eat? Let me know. Looking for workout inspiration and ideas?