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See how this member lost 30lbs!


I’m excited to introduce you to Kelly, one of our faithful Maple Valley Bootcamp members! She has been committed to weekly workouts since January and all the hard work is paying off! Take a look at her “Before” and “Now” pictures! There is no “after” picture here, because we are all on a continuous journey! Here at Maple Valley Bootcamp we are helping people of all different fitness levels to make fitness and healthy nutrition a lifestyle!




I was an over-weight, stress eater and been steadily packing on the pounds since quitting smoking 3+ years ago. I have started (and quit) just about every fad diet and workout plan known to mankind. Last January I decided to try again. I decided I was ready to require more of myself and signed up for bootcamp. To be perfectly honest, I had no idea what I was getting myself into. Those first workouts were hard. Really hard. I did the best I could and committed to keep coming back. Brigid and Aaron are very patient, encouraging and they make sure I require more of myself too. :) They are both diligent in teaching proper form and preventing injury. 
In July, Brigid and I incorporated the nutrition plan, eating several smaller meals a day while focusing on portion sizes and eating the right foods. Between my weigh-ins twice a week and checking in at morning bootcamp, I know I am accountable for my choices. I'm steadily meeting my goals and becoming stronger and healthier than I have been in decades. I attribute my success to my coach Brigid, who has encouraged and supported me, shown me grace when I need it, and helped me require more of myself and/or kicked my butt when I need that too. The group of (mostly) ladies that attend the 5:30 am class are the best! 
I am down close to 30 pounds, lost several inches, down two sizes and over 3% body fat. At 43, I feel better than I have in years. This will be the first January that I will NOT make a resolution to lose weight or eat healthier, because I am already doing it. Cheers to NO New Year's Resolutions in 2016! Thank you, Aaron and Brigid, you have helped me change my life.




4 Tips To Make It Through The Northwest Weather

4 Tips To Make It Through The Northwest Weather

The Northwest winter season is coming, driving to and from work in the dark. This season be prepared for how the winter days can affect you. With winter comes cold, darkness, and for some people, a bout of sadness. Sometimes cuddling up to watching TV and the rain fall can be a depressing habit vs a relaxing time. Those who can track their emotional problems with the colder weather may have Seasonal Affective Disorder (SAD). SAD is a classified type of depression that occurs during certain times of year, generally during the winter months. SAD is a real thing and it affects millions of people each year. It's also more common in women than in men.
To manage your symptoms—especially if they're particularly severe—you may want to see a medical professional or psychologist. Serious cases of depression can be treated with counselling support, prescription drugs or both.
Even if you aren’t affected at a higher level these tips can help your success through the winter months

1 Vitamin D – Is found in meat, fish, eggs etc. This vitamin keeps our immune system healthy; our bones from becoming weak and brittle also reduce inflammation, produce cell growth and absorption of calcium.  Unfortunately food sources don’t have enough of the vitamin we need, supplementation is probably your best strategy. For supplementation, taking at least the generally recommend daily amount 600 IUs per day.

2 Workouts - When you're down, the last thing you feel like doing is going to the gym. However, exercising can be one of the best ways to combat depression. Taking part in a regular workout program is going to boost your well-being by causing a flood of feel-good endorphins. A good workout can also help increase your energy levels.

3) Light – Work on your tan! Getting outside for a walk I know is hard when it’s cold and wet but sunlight is a natural form of vitamin d. Artificial light has been used in serious cases of SAD.

4) Nutrition - Overeating and added carbohydrates lead to weight gain, this time of the year it’s easy to fall into bad habits that make matters worse. Keeping your nutrition in check can be a challenge by keeping a food journal and giving it to an accountability partner can be just the thing that keeps you out of the cookie jar.

7 Reasons To Lift Heavy Weights | CrossFit Basic

“If we all did the things we are capable of doing we would astound ourselves.”
Lifting heavy weights is arguably the most effective physical endeavor you can do to reach your fitness goals. Unfortunately, many people don’t aim high and embrace heavy training as they should.
They don’t realize that they have this wealth of strength within them that is just waiting to emerge. Once they tap into it, they will literally transform every aspect of their life for the better: Lifting heavy causes amazing changes in all your body’s systems, improving the function of your brain, hormones, metabolic rate, and heart.
This article will show you how to stop selling yourself short with your workouts. You’ll learn why sometimes lifting heavy is the MOST effective way to ensure you experience amazing changes in your body.
#1: You’ll build strength faster.
Being strong can solve a lot of problems: The stronger you are, the quicker you can transform your physique with subsequent training. Same goes for increasing speed, getting more powerful, or improving athletic performance—whoever is strongest at baseline will almost always see the greatest outcomes from training.
Strength also correlates with levels of fat burning hormones in both men and women. This means that the stronger you are, the faster your metabolism will be, making a lean physique that much easier to maintain.
Finally, strength gives you confidence and it challenges your capacities. Building it requires you to embrace hard work—turn toward the effort and get it done. Instead of settling for less, you’ll find out what your true limits are, not just what you think they are.  
#2: You’ll build muscle and improve your physique.
Muscle allows us to do all these amazing things: It keeps your back safe when you pick your kids up off the floor or haul luggage into the trunk. It improves both your 5K time and your jumping ability. It allows you to flip a tire or push your car up the hill. It gives you the body you desire and the metabolism to help you maintain that fit physique.  
Muscle is also protective for health. The greater muscle mass you have, the greater your chance of survival from cancer. More muscle also means stronger bones and less risk of osteoporosis.
The more muscle you have, the greater number of insulin receptor sites, which equals better use of energy in the body. Naturally, you’ll have less risk of diabetes, obesity, heart disease, or metabolic syndrome.
#3: You’ll have an easier time getting “toned.”
Training to “get toned” with high-reps and light weights will not provide the same benefits as lifting properly heavy weights. We’re going to let you in on a little secret: Getting toned requires two things to happen:
•    Lose excess body fat
•    Increase the size of muscle cells to provide shape.
The truth is that toning is all about lean muscle. Of course, for most people, it requires the removal of any fat covering up the muscle, but it is muscle that provides the sleek, sculpted curves so you don’t just look bony and stick thin once you lose excess body fat.
The best way to use exercise to shed body fat while increasing lean muscle is to prioritize anaerobic exercise with sprints and weights and include one to two heavy weight workouts a week. You’ll also want to train the “classic” lifts like squats, lunges, step-ups, presses, row, and chin-ups—all exercises that favor the use of heavy weights because they use a variety of muscle groups to perform.
#4: You’ll burn more calories and lose more body fat.
People often mistakenly think cardio exercises like running, exercise machines, or group classes are best for burning calories and fat loss. This is because the amount of calories you burn during exercise is usually higher with cardio than weights, but it’s what happens after the workout that really matters.
Lifting weights elevates post-workout energy expenditure significantly more than steady-state cardio due to the metabolic stress it causes. In a study that compared light with moderate weights on “afterburn,” women who did 2 sets of 8 reps at a “heavy” 70 percent load burned double the calories during the hour after exercise as a group that did 2 sets of 15 reps at a light 35 percent load.
Training at a higher intensity with heavier weights once or twice a week is even better because as you’ll see in #6, it trains all the motor units in the muscles metabolically and neurologically—a combination that helps you stay lean and builds coordination. For example, a study that compared energy expenditure in response to three different loads (70, 80, or 90 percent of the 1RM) trained to failure found that the calories burned in the hour after the workout were nearly the same for all weights.
This illustrates that doing more work, which is the way you increase energy expenditure with cardio, isn’t necessary with anaerobic exercise because weight lifting induces stress “behind the scenes” in your body that can’t be accounted for by just measuring work completed.
#5: You’ll gain confidence and drive from competing with yourself.
If you are new to the gym, or you haven’t developed consistent training habits, you might make the mistake of thinking you’re incapable of lifting heavy weights.
We’ve heard it time and again: People believe they are either “too old,” or “too weak,” to start lifting weights. They think they have to lose excess body fat before they can hit the weight floor—something that has about a 2 percent chance of happening if they carry on slogging it out on cardio machines. Or they worry that lifting heavy will make them big and muscular.
Enough with this madness! First of all, it’s a good bet you’re much stronger than you think. You can definitely handle more than a tiny dumbbell that is really just a prop and doesn’t challenge you at all. You can squat, deadlift, hinge, press, pull weights, and move your body in ways you long ago forgot.
Of course, it’s important to remind your body how to move properly, but once you’ve got training technique nailed, you’ll be amazed at how much weight you can lift.
Second, let’s just clear up the whole “big and muscular” thing right now. To get big and muscular, you have to train in a very specific way (high volume, heavy weights), make nutrition a top priority, and put in at least a few years of intense, concentrated work. Muscles do not just automatically appear as soon as you walk into a gym and start tossing weights around.
Plus, your ability to put on muscle is largely controlled by genetics. This means that certain people will find they build muscle much more easily than others, and this includes women.

However, the fact that women start out with so much less muscle, and significantly more body fat than men makes it nearly impossibly to get bulky or unfeminine from your basic training program. What you will do is lose some of the extra body fat and reveal any muscle that was hiding underneath to give you sleek, sculpted definition.
Finally, everyone, whether you’re 9 or 99 can benefit from some form of training with weights. Of course, kids, older individuals, and those struggling with issues such as arthritis, osteoporosis, heart conditions, obesity, and so forth require situation-specific training programs. But EVERYONE is capable of competing with their own capacities by training with some form of resistance.
#6: You’ll improve the health of other systems in your body: your brain, heart, hormones, and metabolism.
You probably remember that a big component of athletic performance is the brain—muscle connection. A 2012 study that tested brain activity in response to three different loads resulted in activation of different parts of the brain and diverse motor unit recruitment in the muscles.
For example, a volume-based workout with 10 reps of squats per set at 80 percent of maximal produced the greatest increases in cortical activity, with the largest overall number of motor units being worked.
Results of a second power workout that used light weights (30 percent of the 1RM) and explosive movements found that higher threshold motor units were recruited earlier in the movement. Compared to non-explosive movements using the same weight, three times more motor units were recruited when trainees moved powerfully.
This means that moving light weights fast instead of slow literally triples the effectiveness of your workout. Doing jump squats, Olympic lifts, or plyometric push-ups stimulates the brain and corresponding motor units  more than slow-speed squats, overhead presses, or push-ups even if they are trained to failure.
Finally, using the heaviest weights (95 percent of the 1RM) activated the highest threshold motor units and trained unique regions of the brain not tapped into by the other two protocols.
Scientists conclude that to design successful workouts, you should include all three training types in your long-term program by alternating between phases every few weeks. In addition, a second study by the same group of scientists found that light lifting to failure will never produce the same benefits as lifting heavy for the following reasons:
•    First, although it may trigger protein synthesis to the same degree, it won’t activate all regions of the brain, which means your strength gains will be lacking.
•    Second, studies show you will get diminished returns on body composition because light load training doesn’t train the higher threshold fibers that have the greater capacity for growth even if post-workout protein synthesis rates are similar.
•    Third, training the brain by recruiting the hardest to reach motor units trains the other physiological systems needed to recruit those muscles. You bring “on board” and train the metabolic, hormonal, adrenergic, and cardiovascular systems as well.
#7: You’ll strengthen connective tissues and bone: Lifting heavy weights is protective.
Lifting heavy is protective. For example, one of the largest benefits endurance athletes can get from training with weights is to strengthen connective tissue to prevent degeneration from repetitive use. By loading the body with heavy weights, bone osteoblasts occur, strengthening bone, and tendons, collagen, and ligaments go through remodeling to become stronger.
In addition, this type of training allows you to move safely under load—an ability that is essential for any athlete who is jumping, pivoting, or twisting since the knee and ankle joints are not naturally equipped to handle such loaded movements at high speeds.
The fastest way to strengthen connective tissue is to do eccentric training, which is when you lower a very heavy weight slowly to the ground. Eccentric training causes significant tissue damage so it will make you sore.
The good news is as long as you allow adequate recovery time before doing heavy, muscle-thrashing training again, the damaged tissue and muscle will rebuild stronger and more protective than before.

Five Keys To Success Using The Zone Diet

Enter The Zone - Five Keys Steps

I am a huge fan of The Zone Diet and this article will continue our adventure into figuring exactly what The Zone is and how to set yourself up for success with this way of eating. Today's list is a compilation of advice from several sources, many of which are straight from the horse's mouth being that Dr. Sears recommends them. A few are my own, and a few are hybrids. I hope you enjoy them...

  1. Hydrate, then die.I have been touting the Camelbak slogan for several years ("Hydrate or Die"), but just a few weeks ago, someone brought it to my attention that death is not an option. So, for my hydration promotion, my new slogan is "Hydrate then Die". We are all going to die anyways, so why not get the most out of life by staying hydrated. I tell people to drink two cups of water upon waking and at least one cup before each meal or snack. Watch the color of your urine and try to maintain a slight yellow tinge. However, don't drink so much that you are up one or more times throughout the night.
  2. Eat within 30 minutes of waking.I know fasted cardio is a hot topic right now, but it's totally bogus. You burn less fat when you fast than you do when you eat even just a little. Since it is difficult to eat before early workouts, I recommend a simple snack of 1-2 blocks. Zone-balanced Bacon Berry Protein Muffinsare a good option. You are in a fasted state throughout the night and nearing semi-starvation as you wake. If you don't fuel your body, it will shut down and hold onto stored energy i.e. FAT! Get up and eat. I know it's not easy, but it is worth it.
  3. Never go more that 5 hours without eating.In other words, ditch the bottled energy drink and use blocked out grub to provide your own "5 Hour Energy".This is a pointer from Barry Sears himself and I find it very easy to follow. I am more in the 2-3 hour range and when I am working out hard, I can barely make it 2 hours without eating again. Keep yourself in the 2-5 hour window, eat before you're hungry and don't expect huge numbers in the gym at 5:30pm if the last thing you ate was a Snickers at your 9:00am break. Set an alarm on your phone if you have to and stick to it.
  4. Don't eat more than 5 blocks at a time.If you break the blocks down calorically, they contain approximately 91 calories each. So, limiting your meals to 5 blocks or less is pretty much like saying, don't eat more than 500 calories at a time. If you are eating every 2-3 hours, this isn't an issue, but when you try to stretch it 6+ hours, you typically end up having a gorge session which puts you way out of The Zone. Don't do that! Limit portion sizes and eat more often. Got it? Good.
  5. Eat like you lift heavy weight. Go lift heavy weight. Then, Eat like you lift heavy weight.The Zone is not a starvation diet. You have to eat. Get that metabolism rolling, then be active and burn through your fuel. I know this one ties into some of the other tips, but it makes an important point. Fuel according to your activity and don't expect results in the gym unless you do. It's hard to deadlift 500 pounds, when you eat like a bird. Plan out your meals, get after it in the gym and don't forget to refuel afterward.

Resource www.paleonick.com

7 Grocery Stores Tips

35% of America is obese. Washington State has an obese population of 25-30%. Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death.  Resource cdc.gov
Why is it that we all know what it takes to get healthy yet a far majority of us DON’T take action? Action is only taken after we have been told we have a disease or injured?
Fitness, it’s like a lot of things in life, the reward has to be earned. The feeling you get after an intense workout or accomplish a new skill/lift reminds you that you are alive, that’s one of the rewards of fitness. This emotion of health is only felt through sweat and hard work.
People ask us what percent is exercise and what percent is nutrition? Simply put quality foods allow for quality exercise. The obesity data in America happened because of the quick, fast food mindsets. Also listening to bogus health information i.e. food pyramid etc.
Grocery store tips
  1. Have a list before entering the store
  2. The carbohydrates in your cart should be primarily vegetables
  3. Have quick alternatives for breakfast on the run example plain greek yogurt (I call it the 45 second breakfast mixed with a whey protein shake)
  4. Stay to the outside of the grocery store for the most part
  5. Have one or two new recipes in mind for the week
  6. Balance the foods you purchase proteins, fats and carbohydrates
  7. Stay to raw and whole foods example full fat products (fat doesn’t make you fat excessive sugar and alcohol does)
  • Grass-fed meats
  • Fish/seafood
  • Fresh fruits
  • Fresh vegetables
  • Eggs
  • Nuts
  • Seeds
  • Healthy oils (olive, walnut, flaxseed, macadamia, avocado, coconut)
  • Cereal grains
  • Legumes (including peanuts)
  • Dairy
  • Refined sugar
  • Potatoes
  • Processed foods
  • Overly salty foods
  • Refined vegetable oils
  • Candy/junk/processed food

Top 25 Fat Loss Nutrition Tips


1. Eliminate all trans-fats 
and other “man-made” fats such as margarine and shortening.
2. Eat healthy fats, favoring a blend of healthy fats: Cook with coconut oil and butter, use olive oil in salad dressings, and top salads with avocado, nuts, and olives.
3. Eliminate all processed foods from your diet. Just. Eat. Real. Food.
4. Don’t avoid fat. Research shows that people with diets with 30 to 50 percent coming from smart fats have higher androgens and lower body fat.
5. Balance your omega-3 to omega-6 fat intake. Eat fish and pastured meat but limit omega-6 fats by avoiding over-processed vegetable oils (corn, soy, canola, and peanut, etc.).
6. Eat a diet with high-quality protein—organic meat, eggs, and fish will provide the largest nutrient and protein content per calorie.
7. If you find you’re often hungry or suffering from carb cravings when trying to lose fat, stop restricting calories and eat more. Eat plenty of veggies and focus on high-protein, lower carb foods that contain healthy fats to promote satisfaction and fullness.
8. Favor plants over grains. Grains are calorie-dense, low in nutrients, and tend to be harder to digest than vegetables and fruit.
9. Raise resting metabolic rate (the amount of calories the body burns at rest) by eating a higher protein diet with 15 to 35 percent of the diet coming from high-quality protein.
10. Manage your blood sugar by lowering the glycemic load (GL) of high glycemic foods by combining foods. Flavor foods with butter, olive oil, vinegar, lemon, lime, or pair ‘em with pickled foods.
11. Eat an antioxidant-rich diet to reduce inflammation. Inflammation can inhibit fat loss. Try kale, broccoli, cauliflower, bok choy, berries, pomegranates, and cherries.
12. Non-green veggies that are low-carb and nutrient-rich are colored peppers, cauliflower, garlic, onions, mushrooms, hearts of palm, spaghetti squash, and water chestnuts.
13. Avoid alcohol, juice, soda, and sports drinks. Stick to water, tea, and coffee.
14. For a radical approach, eliminate all alcohol. If alcohol can’t be eliminated, Sardinian and Spanish red wines are a good, delicious choice.
15. Make sure your vitamin D level is over 40 ng/ml. If it’s not, take vitamin D or get daily full-body sun exposure.
16. Eat probiotic foods such as kefir, sauerkraut, kim chi, and resistant starch to improve gut health.
17. Make sure your magnesium level is up to par. Magnesium supports insulin health, muscle strength, and sleep. Scientists suggest 500 mg of magnesium a day.
18. Assess your zinc status because it is critical for metabolism and fat loss. Take zinc, but carefully monitor your level because it can be toxic.
19. Don’t buy cheap, poor quality supplements because they will do more harm than good if they are tainted with heavy metals or pollutants.
20. Take a B-vitamin complex, because the Bs are involved in protein metabolism, the use of muscle glycogen, and the elimination of excess hormones such as estrogen that limit fat loss.
21. Drink organic green tea to elevate fat burning and aid in detoxifying the body.
22. Take the amino acid taurine because it lowers the stress hormone cortisol and helps the body digest fat.
23. Optimize your meal frequency based on your age, gender, and lifestyle. Young men tend to lose more fat with fasting, while young women tend to lose fat with frequent meals and steady blood sugar.
24. Fix your gut. Low stomach acid, chronic inflammation in the gut, or bad bacteria all inhibit fat loss. Troubleshoot gut health by eliminating food intolerances, getting probiotics, and optimizing fiber intake.
25. Know that you have complete control over what you put in your mouth. No one ever ate anything by accident.

Resource: http://www.poliquingroup.com/Tips/tabid/130/EntryId/2299/Top-25-Fat-Loss-Nutrition-Tips.aspx

Why Workout At A Strength and Conditioning Facility vs Globo Gym

Too often we hear after asking people have you heard of CrossFit, "CrossFit, that's intense"
We believe that’s how popular media delivers CrossFit and how people perceive it.

Truthfully that doesn’t come close to defining the true nature of a CrossFit i.e.strength and conditioning facility or at least CrossFit Basic.

We found an article that helps better explain and gives people a better example of what CrossFit or strength and conditioning provides. Enjoy and leave a comment or share if you like the article below! CrossFit Basic

Personal Training: Myth Versus Reality 
By: Alexander Cortes


Personal Training = Popular Fitness

Whenever I meet new clients, I always explain my personal background and the biggest influences on me as well as what shapes my current training and career and what defines “fitness” as a whole.

Without going on a tangent as to how I personally train people and what I teach, I’ll say that I do this because I want my clients to have some context of what I’m talking about relative to what they hear and read and are exposed to in the media. I want them to be skeptical of me, and I want them to have critical context and logical reasoning abilities in regards to their own health. I’m not a guru or ultimate authority and neither is anyone else.

Within that vein of thinking, one of my foremost lessons is “what is the fitness industry?” Personal training, as I define it, is popular fitness, or you could say mainstream fitness. Most people, barring those who are exposed to strength and conditioning through playing competitive sports, associate fitness with two things: a commercial gym where they have a monthly or yearly membership and the personal trainers who work in that gym.

To generalize, the media’s depiction of a “fitness person” will almost always be a personal trainer. That’s the popular image. So if you work in popular fitness, you can assume that you’ll be dealing with “regular people” and “average Joes and Janes” and that you aren’t training elite athletes or high level athletes. You’ll be dealing with the myths, misconceptions, and misunderstandings that accompany “popular fitness.”

This requires a lot of patience, a lot of understanding, and a lot of interpersonal skills working with individuals who all are very different in their capabilities.

Comparing Personal Training to Strength and Conditioning

Why do I bring this up? Because good trainers will often have the coveted CSCS certification, just as many strength and conditioning coaches will. Subsequently, I’ve seen personal trainers try to compare themselves to strength and conditioning coaches and they shouldn’t.

Overall, these are two different fields. Working with teams and large groups in a competitive setting isn’t comparable to speaking one on one with a person who is a parent or a six-day-a-week working professional. This isn’t to say that someone couldn’t be great at both, but each of them is a very different working environment. The education of someone in strength and conditioning will usually trump personal training any day, but personal training has a strong interpersonal communication component that is different from strength and conditioning. Management skills can be learned from both, although training is definitely more “bottom line” focused than with strength and conditioning. No strength and conditioning coach will be approached every month for a business plan and asked how many client renewals he’s getting.

What Personal Trainers Can Learn from Strength and Conditioning

If I was hypothetically working as a strength and conditioning coach, my job would be predicated on the physical performance of my athletes. If they don’t get bigger/stronger/faster, I’m not keeping my job.

In contrast, personal training is often a dead end game of some novice improvements but no long-term changes. Clients can be fooled into repeatedly resigning with a trainer because the trainer knows just enough to keep a client “entertained” without actually improving anything past a beginning stage.

I explain to new clients that my role isn’t to entertain them but to improve their physical performance relative to subjective goals. If they want to look a certain way, we must train them to the level of strength and conditioning that aligns to that look. From there, that’s what can be maintained. In that manner, I use the following comparison:“Imagine if you were an athlete and you had to get measurably better at your sport. Your training would probably be pretty specific and technical, right?”

When asked this question, most people will agree because it makes sense to them. Expanding on that, I teach them that there is an entire field of science devoted to improving the performance of the human body. Your levels of physical strength will directly impact your ability to condition yourself, and both of these play a profound role in all aspects of health and metabolism. Physical strength can be distinctly assessed and measured, as can endurance, conditioning, and flexibility/mobility. Improving these things follows a defined continuum of stimulus, adaptation, and appropriate changes to continue progressive adaptation.

If this seems like a lot to talk about, it is. Knowing how to explain this in layman’s terms takes practice for sure. It took me about four years before I really had this conversation down with smooth delivery.

The reason I share this is because I want clients to know that there is a science to the body. There are textbooks and degrees that accompany all these things. This isn’t just about workouts or magic tricks or secrets.

For 99 percent of people, this is the first time that they’ve ever heard the human body explained in this fashion, and this runs counter to what most people see in the media. So in sharing this with them, I’m not only establishing my own value as a trainer, but I’m also trying to make them an educated consumer.


Lose Body Fat Now

What exactly is Ketosis? The metabolic state of ketosis simply means that the quantity of ketone bodies in the blood have reached higher than normal levels. When the body is in a ketogenic state this means that lipid energy metabolism is intact. This means that the body will start breaking down your own body fat to fuel the body's normal, every day functions.


Establishing this metabolic state of ketosis even for a short period of time has many outstanding benefits.


The main benefit being that it increases the body's ability to utilize fats for fuel, which gets very lazy on a high carbohydrate diet. When on high carbohydrate diets the body can usually expect an energy source to keep entering the body. But in the state of ketosis the body has to become efficient at mobilizing fats as energy.


Another nifty thing about being in a state of ketosis is that if the body has no further use for ketones they can simply be excreted through urine as a waste product. This means that at times your body will be peeing out body fat! This is a novel theme because you body is very efficient at storing energy substrates for later use.


Ketosis has a protein sparing effect, assuming that you are consuming adequate quantities of protein and calories in the first place. Once in ketosis the body actually prefers ketones to glucose. Since the body has copious quanities of fat this means that there is no need to oxidize protein to generate glucose through gluconeogenesis.


Another benefit has to do with the low levels of insulin in the body, which causes greater lipolysis and free glycerol release compared to a normal diet when insulin is around 80-120. Insulin has a lipolysis blocking effect, which can inhibit the use of fatty acids as energy. Also when insulin is brought to low levels many beneficial hormones are released in the body such as growth hormone and other powerful growth factors.


Another small but very important benefit about the ketogenic diet is that when in the state of ketosis, ketones seem to blunt hunger in many people. I mean honestly, what is not better than being on a low calorie diet and not being hungry all the time like you usually are such as on a high carbohydrate diet. Since on the ketogenic diet you have to consume a lot of fat, which hold 9 calories, you are not getting much food volume. This makes not being hungry a very good thing when on the diet. When you add such thermogenics like the ECA stack and prescription appetite suppressants you won't even think about your next meal. It's kind of funny that when the Atkins' diet first came out one of the early criticisms was that the diet blunted hunger too much! What, is it mandatory to be hungry on a reduced calorie diet?


The last benefit has to do with the fact that a ketone body is an inefficient fuel source due to the fact that when the fatty acid is converted to a KB it contains 7 calories. This means that the normal pound of fat has less than 3500 calories.


The state of ketosis is to the most part controlled by insulin, glucagon, and blood glucose levels. Insulin is one of the hormones that the pancreas secretes in the presence of carbohydrates. Insulin's purpose is to keep blood glucose levels in check by acting like a driver, pushing the glucose in the blood into cells. If insulin were not to be secreted blood glucose levels would get out of control and this would not be good for the body.

Glucagon on the other side of the spectrum is insulin's antagonistic hormone which is also secreted by the pancreas when insulin falls to quite low levels, this usually happens when a person skips meals, or does not consume adequate amounts of carbohydrates for an extended period of time. When this happens glucagon is secreted by the pancreas to break down stored glycogen in the liver into a more usable form, glucose. But what happens if this continues and liver glycogen runs out? This is where the metabolic state of ketosis comes in, because the pancreas can also start breaking down free fatty acids into a usable energy substrate, also known as ketones, or ketone bodies.


A KB is formed in the liver through the Krebs cycle, or the citric acid cycle. When there is no glycogen for the body to run off of, the pancreas releases glucagon. Glucagon is a catabolic hormone, since it is used to break down body tissues for energy. In our case glucagon is very important since it is used to convert free fatty acids into the energy substrate called a ketone. Ketones are free fatty acids broken down through a process that involves carnitine and glucagon. After the free fatty acids are processed in the liver the fats have been transformed into beta-hydroxybutyric and aceto-acetic acids, or, what you and I know them as, "ketones".


In reality the benefits of the ketogenic diet heavily outweigh the few pit falls it may have. Some of the points of arguments are:


During the first few weeks of the ketogenic diet the body has to go through the "metabolic shift", as Mauro DiPasquale calls it. While going through this the body will experience a small degree of fatigue and brain fog, but once the body gets used to manufacturing ketones as the main energy substrate the body actually has more energy than it previously had, and you won't have to be fighting through all those low blood sugar crashes that your high carb meals previously gave you. Also when in ketosis, ketones are the preferred energy substrate for the brain over protein.


Blood lipid profile is also a concern on the ketogenic diet due to the staggering amounts of saturated fats in the diet, although the diet can be centered around healthy fats, what is not as fun as eating a egg and cheese omelet fried in butter with bacon on the side! The issue of blood lipid profile is experiencing much debate due to the fact that for some people following the ketogenic diet, they will experience a drop in cholesterol levels, while for some it will increase.


Another point is that since carbohydrates are so restricted during the no carbohydrate portion the issue of micronutrient deficiencies can occur. The best thing to do to avoid this is to make sure you take a high quality multi vitamin /mineral twice a day to insure that you are getting 100% of the daily value. Also supplementing with a fiber supplement is a good idea to make sure you plumbing doesn't get clogged, if you know what I mean. Another course of action one can take is to make sure that on the high carbohydrate period of the diet you consume adequate amounts of fibrous green vegetables, and also quality carbohydrate sources such as brown rice, squash, sweet potatoes, and whole-wheat pastas.


This last focus point is the danger of ketoacidosis. This occurs when the level of ketones in the blood gets out of control, this happens because ketones are acidic only as long as they are floating around waiting to be burned. If the level of ketones in the blood rises out of control it would lower the pH of the blood and this could result in death. BUT, this is not a concern for the non-diabetic whatsoever because for the non-diabetic blood sugar levels are kept low by our bodies and it will only allow so many ketones to be manufactured at one time. In the diabetic person blood sugar can rise as high as 300-2000mg/dl, where as normal being around 80-120. Also when this happens the low insulin to glucagon ratio causes ketogenesis to be stimulated, this is where the person can run into ketoacidosis.


Every reduced calorie diet is Catabolic, meaning that they can cause you to lose muscle. It's a fact! This is largely due to the fact that on a reduced calorie diet many of the anabolic hormones in the body are significantly reduced. Added to that most dieters do copious amounts of aerobic exercise when dieting which is a very good way to catabolize muscle. So the main thing we can try to do is lose the least amount of muscle possible when dieting, or even possibly rebuild lost tissue, which is where the carb-up comes in. But that will not be discussed in this chapter.

Other than hormonal reasons the main reason why catabolism occurs is because protein will be broken down, or catabolized, to make glucose. This is because the brain uses a boat load of glycogen, upwards of 25% of the body's glucose. Now when carbohydrates are restricted, the body will still need glucose for the brain, so it is forced to breakdown protein mostly from your own muscle tissue.

Now, ketosis is different because when in the state of ketosis the brain will prefer ketones over glucose. For the dieter this is very good because the body will not have to break down protein for energy. In turn the body will be forced to use its fat reserves, a.k.a. your love handles, for its energy. This is why ketosis is such a good method ofdieting.


Ultimately the best way to get into ketosis is to incorporate the use of performance enhancers into the diet. But that is a topic for a later chapter, for now I will explain the best way to get into ketosis using mostly dietary tricks.

Through experimentation I have found that the best way to get into the metabolic state of ketosis is starting off using a fairly high fat intake with small amounts of protein. After your body gets into ketosis I feel that the fat intake can be reduced and the protein intake can be increased.

During the first two days after the carb-up, I suggest the dieter use a ratio of 80% fat, 20% protein, and no carbs, except the small amounts in eggs, and the small amount in cheese. Due to the low amounts of protein, insulin will drop faster, because protein can be converted in to glucose with about 58% efficiency, allowing the dieter to reach ketosis quicker. After those two days the ratios are going to change slightly because the body will need more protein for muscle tissue.

After the two days the dieter should change the ratios to 65% fat, 30% protein, and 5% carbs. This will insure that the dieter stays in ketosis but also has enough protein for the muscles. The small amounts of carbs should mostly come from high fiber veggies to insure adequate bowel movements.

Now the no carb period can be used longer causing the carb up to be more infrequent, but for most people the carb up will be Friday night and all day Saturday. Before Friday's workout we want to insure maximal glycogen super compensation. To do this the dieter is going to drop his amounts of saturated fats and make sure that his intake is only of quality fats. This is due to the effects that saturated fats have on insulin sensitivity.

Also around two hours before the workout the dieter should consume a small amount of carbs. This is so the body will not be running off ketones and blood glucose will be able to drop lower than the normal state of ketosis, which is around 50-60. This is important due to the fact that the lower the blood glucose in the body, the more of an anabolic effect the carb-load will have on the muscles. This is important because the main goal of the carb-up is to rebuild any muscle loss that occurred during the week, and we want all the possible carbs available for muscular anabolism to occur. But the main science about glycogen super compensation is to come later in my book.

Reource www.bodybuilding.com

3 Ways To Boost Your Results In The Gym With Sprints

Sprint Intervals
“I am not afraid. I was born to do this.” –Unknown
Were you born to run?
Regardless of your answer, you WERE born to move with force, to endure pain when the room is empty, and find out what your real limits are. You WERE born to have a lean, muscular body that is a pleasure to look at.
Sprint training will help you achieve these outcomes, improve your athletic performance, and it’s been shown to be a “shortcut” to optimal health if you’re willing to put in the effort. This article will provide three superb interval models to guide your training for the best body and life.
#1: The All-Purpose Athlete: The Best Sprint Program To Build Muscle & Lose Fat
Research done on elite soccer and handball athletes shows how a short but intense sprint interval program can produce a significant anabolic hormone response to build muscle and lose fat. This study compared the effect of doing four all-out sprints in increasing distance order (100, 200, 300, 400 meters) or the reverse order. Rest intervals were 4 minutes following the 400, 3 minutes following the 300, and 2 minutes following the 200, and 1 minute after the 100.
Results showed that the decreasing order (400, 300, 200, 100) produced the following superior results and the athletes rated the workout as easier:
• Greater increase in growth hormone (GH) and blood lactate, indicating this protocol was more metabolically taxing and could lead to more fat loss over time.
• A significant testosterone response, suggesting the protocol was effective for muscle building and creating an anabolic environment.
• A greater insulin-like growth factor-1 (IGF-1) response—a hormone that further enhances muscle adaptations—which is important because a previous study using longer intervals of 250 meters, but lower intensity didn’t elevate IGF-1.
• Greater stimulation of the GH-IGF-1 axis, highlighting that more time spent training anaerobically will produce a greater metabolic effect and more body fat loss.

This type of training is ideal for the conditioned trainee, but it’s vital to have other interval protocols to choose from. This next model applies to the recreational athlete who might not be as well conditioned, but still wants to get lean while maintaining muscle.
Researchers from Canada compared the effect of a 3-day-a-week, 6-week interval running program with an endurance protocol on body composition and time trail performance in young trainees. The interval protocol was six 30-second all-out sprints with 4 minutes rest. The endurance protocol was 30 to 60 minutes of running at 65 percent of maximal.
Results showed the following better results from the sprint program:
• The sprint group lost an impressive 12.4 percent body fat and 2 kg of fat mass. The endurance group lost 5.8 percent body fat and about half a kilo of fat. Both groups increased muscle mass by a small 1 percent.
• The sprint group spent a total of .75 of an hour actually sprinting compared to the endurance group that spent a whopping 13.5 hours running.
• Both groups improved by 5 percent on a 2,000-meter time trial.
Here you see that you can lose more fat and maintain muscle in MUCH less training time by doing sprints. You will improve conditioning, get faster, and be able to sustain a higher work rate for longer, as seen by the better performance on the middle-distance time trial.

#2: The Strength Athlete: Improve Power, Conditioning & Anabolic Response
If your primary goal is to improve peak power and anaerobic conditioning, shorter intervals with less rest are the way to go. These models are ideal for combat athletes like wrestlers, judokas, and MMA fighters, but they could also benefit the strength trainee who just wants to be more athletically awesome. With a killer anabolic response, these short but sweet workouts will help you build muscle and get cut.
Try six to ten repeats of 35-meter all-out sprints with 10-seconds rest. That’s what competitive wrestlers did twice a week for 4 weeks in order to achieve the following benefits:
• Increased maximal power by 5 percent. A similar study by judokas showed increase peak power of 16 percent.
• Higher maximal work capacity by 32 percent as seen with an increase in the ability to go all out on an exhaustive test from 356 to 471 seconds.
• Higher testosterone and a decrease in cortisol of 12.6 percent. A more favorable testosterone to cortisol ratio that indicates anabolic adaptations.
It’s too bad that the researchers in this study did not measure changes in body fat or lean muscle mass, since the wrestlers may well have improved body composition given the enhanced anabolic response. Try this model if you already have a base level of conditioning and want to maximize power and lean muscle development.

#3: The Endurance Athlete: Lose Fat, Save Time & Improve Performance
It is in endurance athletes that we see the profound value of interval training. If your goal is endurance, but you still want to look jacked and be fast and strong, sprinting is your savior. And of course, you’ll save training time that can be devoted to other thrilling pursuits.
A recent study had endurance runners in their 40s do either a 4-day-a week interval program or an endurance program for 4 months. The interval protocol varied: Day 1 and 3 were ten 30-second all-out sprints with 90 seconds active rest; Day 2 was 6 intervals of 2 minutes at maximal speed followed by 90 seconds active rest; Day 4 was 30 minutes of tempo running at lactate threshold. The endurance protocol consisted of running at 75 to 85 percent of the lactate threshold for 45 to 75 minutes.
Results showed the following greater body composition improvements in the interval group:
• The interval group lost 2 kg of body fat and 16 percent belly fat. They also improved running speed at the lactate threshold by 20.5 percent, and increased aerobic capacity by 18.6 percent.
• The endurance group lost 1 kg of body fat and no belly fat. They improved speed at the lactate threshold by only 12.9 percent, and improved aerobic capacity by 7 percent.
• Both groups lost a small amount of lean muscle—the sprint group lost 1 kg, whereas the endurance group lost 1.5 kg—reinforcing the need for strength training to maintain muscle.
The interval workout was so much more effective because it produced a greater lactate response, which correlates with an elevation in fat-burning hormones. This combined with an increase in the amount of energy burned in the 24-hour recovery period (called EPOC) led to greater fat loss. Leaner is always better when it comes to endurance performance, particularly when muscle is spared since it means you will have greater relative strength.

Final Thoughts:
To use this evidence to get your own results, consider the following energy-system principles:
  • Volume and intensity are inversely related. Make sure you maintain sprint quality and avoid the critical drop-off point where you get diminishing returns.
  • Perfect practice makes perfect ie results, during warm ups be intent on performing at the best of your ability and not going through the motions during spring drills ie skips, jumps, walls drills push up starts, cone drills, "dive and drive"
  • "Train fast be fast"
Resources poliquingroup.com 

BODY TRANSFORMATION: Debbie Pangburn Brought Her Best Body Back

One of the most gratifying things to witness as a coach is helping and seeing someone accomplish a goal that they thought to be near impossible. No matter what the level of challange the goal presents; determination, hard work, and consistency always pays off.

One of Crossfit Basic's "noon crew" members, Debbie Pangburn, meets all those expectations and has given me the pleasure over the last 12 weeks to help her through dieting and extra work, one on one, to accomplish a personal goal that has spilled into many others; losing weight and toning up. It started with the urge to shead a few pounds to look better in her dress she was going to wear at her son's wedding. I will let her tell the story...
"June of 2013 I joined Crossfit Basic . I work with a few people that had joined and they kept saying come try it, and was pretty much hooked from day 1.

 I was getting into good shape, and getting stronger but I wasn’t achieving the definition that I wanted. 

 July of 2014 Coach Trevor and I sat down,  put together a nutrition diet  and a personal training plan for me. This began my amazing new journey into a new way of eating and working out.  When we started my plan, my whole goal was to look good at my son’s wedding that was September 12 but after several  weeks, it was no longer about the wedding, it was about how good I felt, how much energy I had and I was starting to see the definition that I wanted to see.

 At the beginning I was like seriously, how do people just eat like this every day? I really missed my Mocha almond fudge ice cream,  I did some research  and found Frozen Artic Treats, it has lots of protein, few calories, gluten free, and seemed to me the best thing for my craving of mocha almond fudge.  Coach said well if you do good next week you can have some,  I seriously kicked ass that week and for the next 4 weeks….  He still owes me my frozen treat.   Trevor held me accountable for everything, he got a picture of every meal that I ate.  (Omgosh,  I joked that he was like my debit card, I never left home without him) 

 I know that I would never have made this transformation without the support of my Coach, he kicked my ass every day, but at least he did it with a smile. He never lets me take the easy way out, if I feel my tank is empty, he always seems to challenge to me do just one more. It's only up from here.

 Not only do I see the difference in my body, but also my mind and spirit.  I have achieved a new self- confidence that I haven’t seen in a very long time. My friends and family have commented on how much more easy going I am, and  I have my laughter back which is the most important of all.

 In the last twelve weeks I lost a total of 18 pounds, and 15.5 inches from my whole body (in crossfit you add everything together) and I did it the right way with nutrition  and exercise and sleep."
BEFORE                                                   AFTER

Since beginning the personalized diet 3 months back, Debbie has lost 18 lbs. Consistently hitting the gym 5 days a week, 3 class workouts + 2 personalized days, we check her measurements monthly to ensure she is losing the weight she wants in the right places. Her hard work is proven through the measurements...

Week 6 check-in... (in diameter)
Thighs: 4 Inch decrease
Waste: 2 Inch decrease
Belly: 5 Inch decrease
Hips: 2 Inch decrease
Biceps: 1/2 Inch decrease
Neck: 1/2 Inch decrease

By eating clean, changing LIFE habits, and being consistent; Deb has traded fat for muscle, generating a whole new life for herself while feeling and looking fantastic. Her goal to look fablulous for her son's wedding acted as a pinnacle that changed her life forever. My admiration for Deb's success has caused me to evaluate my goals and change a few things of my own, for we can all use someone to motivate us.

Crossfit Basic couldn't be more proud of Debbie, as well as all the amazing members that make up this gym! Hopefully you can use Deb's story as inspiration to take your goal, what ever it may be, to the next level.

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