Starts September 7, 2010

Tuesdays and Thursdays @ 5:30 – 6:30 PM led by Shane Whitehead.
(Downtown Warriors meet by the Pease Park jungle gym near Kingsbury and Parkway.)

Find on Gowalla: http://gowal.la/s/6NDr

“Joining the Work It Bootcamp at my workplace has been a most rewarding experience both physically and emotionally.  I joined on June 7th and through the trainers, Shane and Kyle,  I’ve been able to stay focused on exercising, toning muscle and eating healthier.  My friends and family have commented on the noticeable change in my body and increased energy levels.   After 3 months, I’ve lost over 20 lbs, and about 3-4 inches in my waistline.   I want to thank the trainers with Work It and the awesome group of Work It Warriors we have at IBM who provide a positive and encouraging work out environment .   Definitely worth the money!  No more XXLs or XLs!” – Doug Y.

Click here for our team page: http://www.austinmarathonrelay.com -> Work It Training Team

21 Pounds in 21 Days…

“UH HUH? REALLY? Does anyone buy these incredible stories of extreme weight change in short periods of time? YES, actually. It may fly in the face of all reason and rational thinking, but people are still willing to unnecessarily risk their health and wellness in an effort to “get thin quick”. These scams do not work on your finances, and they are even worse on your health. Even if one accepts that the weight could be lost, once you get results, how long do you want to keep them? Experience would tell most that anything that can be obtained quickly will also be gone in the same manner. Some of these trends are silly, but some are downright dangerous.

CLEANSING: WOW…There are stars doing the “master’s cleanse” with cayenne pepper and maple syrup…YUCK! But, do not discount the nominal and temporary health benefits of a reasonable, planned, and nutritionally sound cleanse. The data is mixed on such things. 72 hours in a sauna drinking nothing but water is never advised (think 1978). Temporarily moving to a raw, vegan, soft diet, however, has been shown to aid in the elimination of waste and relief of gastro intestinal difficulties. The caveat is supervision. Lack of expert guidance when radically altering one’s diet is a recipe for everything from dehydration to anemia to rickets to scurvy to….you name it! Before you attempt a cleanse of any kind, seek the advice of a nutritionist or dietician. Also, do not expect significant weight loss.

COLONICS/ENEMAS: YUCK AGAIN! But, this is a highly touted method of eliminating toxins. Some even claim that colon disease can be cured by such means. These extreme measures typically yield only a pound or two in actual weight loss, but if they serve to manually cleanse a toxic system, perhaps they are not to be discounted. Any such measure, however, has its risks. Know that even enemas sold over the counter can be abused and/or misused to such an extent as to rarely cause significant dehydration, electrolyte imbalance, cramping, and worse!

CALORIE RESTRICTION: This one is intense. Even Oprah’s famous Dr. Oz has had to admit that a specific prescription to calorie restriction as a lifestyle seems to have a positive correlation to longevity and overall wellness. BUT, he does not recommend it short term, nor to those with significant weight to lose. Extreme calorie restriction over long periods of time actually works against those in need of weight loss. If one teaches one’s body to survive on fewer calories, to a certain extent, the body can adapt and cooperate. Sadly, this cooperation does not always result in the loss of body fat and/or weight. As with any significant change, consult a professional. Know that 800 calories a day for even a few weeks is not wise AND that ultimately such extreme measures are unsustainable. Results gained in this way are almost always temporary.

EXTREME FITNESS: We have all heard the stories of the uber famous shedding a pound a day by doing 8 hours in the gym. NOT! First, most people do not have 8 hours a day to commit to such a routine. Secondly, this level of activity is not possible over the long term…just ask graduates of the Biggest Loser. Third, weight lost via sweat is predominately water. Also, when the inactive suddenly throw themselves into distance running or other intense exercise, injury is a common result. Any perceived benefit to sudden and intense exercise is simply not worth the inherent risk.

WHAT CAN YOU DO IN 21 DAYS? Many experts in sports psychology, coaching, and other fitness disciplines would tell you that a bad habit can be broken and/or a new one created in this amount of time. Some “jump start” diet and fitness programs even recommend setting a 21 day goal. Theories abound that suggest going to the gym EVERY day for 21 days and holding yourself accountable to a clean diet for this period is possible and beneficial. In that amount of time small, but measurable results can be achieved and possible habits formed. Building in a “reward” or “cheat” on the 21st day can also serve as a motivator for many who just need that first success on which to build. So long as the gym sessions are kept to 60 minutes or less, there seem to be no real hazards to such a short term commitment. 21 pounds? Probably not. BUT…if the three week plan is enough to help you move more and eat better, it may be something worth considering with a trained professional within a reasonable framework.

Many of life’s lessons are cleverly and beautifully illustrated in the stories told to children. There may be some health benefit to fads, trends, and/or ritual health practices, weight loss simply isn’t one of them. The Tortoise and the Hare has a valuable lesson for those in need of significant weight loss: “Slow and steady wins the race.” If you want to keep your results long term, consult a professional, do it the “hard/slow” way and your body will respond. Before you attempt anything, consult your physician. Evaluating your mental and physical health is necessary in order to succeed.”

(Source: SCW Fitness Newsletter www.scwfittness.com)

This entry is intended to be general information only and not medical advice. Always follow the advice of your health care provider.

http://www.kvue.com/community/blogs/smart-money/Deals-of-the-Week-96445604.html

“Work it Warriors is offering people one free bootcamp session. Then any of the folks who come back and pay to attend a bootcamp session, if the group can get ten paying customers, Work it Warriors will donate 25 percent of the money to a charity the participants select. Thanks to Paul for letting me know.

The classes are at Pease Park (1100 Kingsbury) Tuesday and Thursday from 5:30pm to 6:30pm. And at Northwest District Park (Ardath Street and Albata Avenue) Tuesday and Thursday from 7am to 8am.”

Our July Work It Warriors (http://www.workittraining.com/warriors) has started, but there is still time to join!!  In July the Work It Warriors will work out to give back to HYP (Habitat Young Professionals, a program of Habitat for Humanity)! Visit their website to find out more about HYP.

Here are the exercises, number of repetitions and video demonstrations.

• 25 Pull ups (machine assisted if needed) or Cable pull downs
• 50 Dead lifts
• 50 Push ups
• 50 Bench jump ups or 100 Bench step ups (50 each leg for Bench step ups)
• 50 Floor wipes
• 50 Clean and press (25 each arm
• 25 Pull ups (machine assisted if needed) or Cable pull downs

Email comments or questions to us,  and be sure to follow the Facebook event page to track everyone’s progress.

One day I was out running Town Lake and I saw a guy wearing some strange camo print footwear, then as I got closer I saw that the shoe he was wearing looked more like a thick sock with a rubber sole.  Since I never saw or heard of anything like this before I went home and began my research on the internet.  After searching I quickly found that the shoes I saw were called Vibram Five Fingers (VFF) and they are the best alternative to barefoot running.

The Science

Now why would you ever want to run barefoot?  Isn’t it bad for my feet?  Well, the idea behind barefoot running is that it actually strengthens our feet and may prevent many injuries of the feet and joints.  When running barefoot you are forced to land on the ball of your foot then the heel touches down gently.  This is the way your body evolved to run.  When you land on the heel as shoes allow you to do, the shock is sent up your legs through your whole body which can lead to injury (shin splints anyone?).  Basically modern shoes have caused us to use poor running form with long, inefficient strides.

Think of your feet as a bow (like bow and arrow), the arch is formed by bones that articulate as we move.  Just like a bow has a string to keep it from going flat, we have a ligament called the plantar fascia which connects the heel to the front of the foot.  With traditional shoes our arch is supported so the plantar fascia doesn’t need to do its job; therefore, it can get weak and lead to plantar fasciitis.  Many doctors will give you custom orthotics to better support your arch which may weaken the plantar fascia even more!

My Review

First of all if you are even considering buying a pair of VFF go to www.vibramfivefingers.com and get as much info as you can about fitting them.  There is a video on the products page about how to size them.   I purchased my VFF at REI (right at 6^th and Lamar).  I recommend trying them on in the store so you can get the best possible fit.  Next, there are different models to choose from, I have the Sprint which are open top with a strap over the foot.  They also have the KSO which have a closed mesh top with a strap as well.  The KSO is said to be the best fitting of all the models, they didn’t have it in my size and I was anxious to wear them so I went with the Sprint.

As soon as I got home I put them on and went for a run, needless to say I was out for about 3 minutes and my achilles tendon had enough.  Needless to say I was disappointed that my run ended so quickly but it is normal so don’t worry if the same happens to you.  I continued working up my distance allowing plenty of rest between runs to fully recover.  My calves were extremely sore at first and my arches were a little tender as well.  Also, as I was able to go on longer runs I began to get blisters at the base of my big toes.  If you feel like you are getting a blister during a run stop immediately, this will allow the skin to toughen up much faster.  Another way to help prevent this is picking up a pair of Injinji toe socks which you can also purchase at REI.  The key is to ease into these shoes, pushing too hard too fast is not a good idea.  If you run a lot, alternate between these and your normal shoes until you feel comfortable in them.

After 2 months of running I notice that my normal running pace has increased and it seems to require much less effort than before.  The shoes show virtually no signs of wear which I didn’t expect since the sole is so thin.  The one problem is that they tend to smell bad which I decided to soak them in soapy water for 10 minutes and air dry every couple days.  Overall I am very happy with the VFF and I would recommend them to everyone.  If you have any questions feel free to post it here or email me.

What is heat exhaustion?

Heat exhaustion is a potentially dangerous condition where the body’s core temperature gets too hot due to a combination of environmental heat, humidity and physical activity. Untreated heat exhaustion could lead to heat stroke.

What are the symptoms of heat exhaustion?

Heat exhaustion symptoms can appear suddenly during or after physical activity. The symptoms include: excessive sweating, dizziness, fainting, weak and rapid pulse, sudden fatigue, low blood pressure when standing up, muscle cramping, nausea and headache.

What should you do if you suspect heat exhaustion?

DO NOT HIDE! Make sure you are in an area where people can help you if necessary. Stop all physical activity and find a cool (preferably air conditioned) and shaded place to rest. Let those around you know you suspect you might be experiencing heat exhaustion. Drink cool water or electrolyte replacement. You should seek medical attention if your symptoms do not go away within 60 minutes or if your temperature gets above 104 degrees.

How can you prevent heat exhaustion?

Wear light clothing that is thin, loose and light-colored or specifically designed for hotter environments.  Wear a hat or visor and apply plenty of sun block.  Make sure you hydrate before during and after physical activity outside with cool water or an electrolyte replacement. If possible, try to remain in shaded areas when outside and acclimate to the environment before beginning rigorous exercise. Ease into exercise outdoors if you are not used to it; if you are with a trainer let your trainer know your concerns. Check any medications you may be taking that may increase your sensitivity to the sun.

What are the symptoms of a heat stroke?

A heat stroke is a serious medical condition that results from untreated heat exhaustion. Seek medical attention immediately if you experience any of the following symptoms: body temperature reaches and maintains a temperature over 104 degrees, lack of sweating and flushed skin, rapid breathing and heart beat, headache, neurological disorder (seizure, hallucination, sudden speech or coordination problems) and muscle fatigue and weakness.

Have fun getting or keeping fit this summer and STAY SAFE!  Work It!