Sunday, June 28, 2009

Last day of the session, and the start of a new

Hey Bootcampers,

Another awesome 8 weeks ladies and gentleman!!!
I will be getting another permit for the rest of the summer that way the lawn police will leave us alone HAHAHAHAHA. I'm going to keep it the same payment $500.00 per session. Scheduling will change only at the 9:15 class, 6am will remain the same time and place.
The 9:15 class will move to 9:30 and will be on Tuesday, Wednesday, Thursday same location this change will take place starting July 6.

Payment will be due this Monday June 30 since the city has made a hotline to register new permits and they take my $$$$ on today.

I need to give a list of names of the participants that will be in the park during the hours of scheduled workouts. This is for insurance reasons so, I'm going to need a confirmation email from all you ASAP on your participation in the session. If the lawn police show up and I have more participants then registered on my list I will get a fine from the city.

I don't want to pay a fine so please let me know if your in!!!


This session will be very exciting we will get into the new gym by mid July and be fully moved in by August. The workouts will drastically change and will be more dynamic and exciting you guys have no idea what is in store for you.

This summer I will be adding a kids program, only when the training center opens check this out to get a visual of what they will be doing http://www.crossfitkids.com. I will be updating you on the start of this program as well.

Thursday, June 25, 2009

Good bye to Motown legend

We all got a little bit of love for his music and talent!!!







Friday, June 19, 2009

The new Intrafitt fitness competitor Meni




Again, more proof the intrafitt program works if you dedicate yourself!!!

Here's more proof Intrafitt program works!!!

Competition veterans Sharon Philbrick and Carol Lama get ready for their fitness show on June 20, 2009.


Lets kick some ass ladies!!!!

Tuesday, June 9, 2009

Compliments of Brad Lama

Q: Doctor, I've heard that cardiovascular exercise can prolong life. Is 
this true?
A: Your heart is only good for so many beats, and that's it... don't
waste them on exercise.
Everything wears out eventually. Speeding up your heart will not
make you live longer;
that's like saying you can extend the life of your car by driving it
faster.
Want to live longer? Take a nap.

Q: Should I cut down on meat and eat more fruits and vegetables?
A: You must grasp logistical efficiencies. What does a cow eat? Hay and
corn!
And what are these? Vegetables! So a steak is nothing more than an
efficient
mechanism of delivering vegetables to your system. Need grain?
Eat chicken.
Beef is also a good source of field grass (green leafy vegetable).
And a pork chop can give you 100% of your recommended daily allowance
of vegetable products.

Q: Should I reduce my alcohol intake?
A: No, not at all. Wine is made from fruit. Brandy is distilled wine
that means they take the water out of the fruity bit so you get even more
of the goodness that way. Beer is also made out of grain. Bottoms
up!

Q: How can I calculate my body/fat ratio?
A: Well, if you have a body and you have fat, your ratio is one to one.
If you have two bodies, your ratio is two to one, etc..

Q: What are some of the advantages of participating in a regular exercise
program?
A: Can't think of a single one, sorry. My philosophy is: No Pain...Good!
Q: Aren't fried foods bad for you?
A: YOU'RE NOT LISTENING!!! ..... Foods are fried these days in
vegetable oil.
In fact, they're permeated in it. How could getting more
vegetables be bad for you?

Q: Will sit-ups help prevent me from getting a little soft
around the middle?
A: Definitely not! When you exercise a muscle, it gets bigger.
You should only be doing sit-ups if you want a bigger
stomach.

Q: Is chocolate bad for me?
A: Are you crazy? HELLO Cocoa beans! Another vegetable!!!
It's the best feel-good food around!

Q: Is swimming well for your figure?
A: If swimming is good for your figure, explain whales to me.

Q: Is getting in-shape important for my lifestyle?
A: Hey! 'Round' is a shape!

Well, I hope this has cleared up any misconceptions you may have had
about food and diets.

And remember:
'Life should NOT be a journey to the grave with the intention
of arriving safely in an attractive and well preserved body,
but rather to skid in sideways -
Chardonnay in one hand - chocolate in the other -
body thoroughly used up, totally worn out and
screaming 'WOO HOO, What a Ride'

AND.....

For those of you who watch what you eat, here's the final word on
nutrition and health.
It's a relief to know the truth after all those conflicting nutritional
studies.

1. The Japanese eat very little fat
And suffer fewer heart attacks than Americans.

2. The Mexicans eat a lot of fat
And suffer fewer heart attacks than Americans.

3. The Chinese drink very little red wine
and suffer fewer heart attacks than Americans.

4. The Italians drink a lot of red wine
And suffer fewer heart attacks than Americans.

5. The Germans drink a lot of beers and eat lots of sausages and fats
and suffer fewer heart attacks than Americans.

CONCLUSION

Eat and drink what you like.
Speaking English is apparently what kills you.


This is a great joke for people who know that it's a joke.
The sad part is that some people actually believe it!

Monday, June 8, 2009

Sunday, June 7, 2009

Updates for the upcoming summer months

We will be moving inside my gym by mid July which will be a full Crossfit certified gym. This will bring many more challenging workouts make you even more fit! It will be a total new form of training intensity. But, don't worry I'm a big fan of training outdoors so we will still do lots of that.
I'm also offering a Kettlebell bootcamp which very, very popular in the US right now and a killer workout. Another program I will be adding is an unbelievable program Sandbag Training, I tried this last year in California and was toughest thing I've ever done!! I can't wait to add this to the program and give you guys lots of new variety.
I will equip the gym to also, do my one on one training even during the hours of the classes. I will be focussing more on competition training and training for people that are really dedicated to achieving thier fitness goals. (NO BULLSHIT HERE)!!!!
Considering the size of the unit I've gotten each class will only be able to accomodate 10 participants at one time. I will tell you guys soon about how I'm going to work this out. I just don't want to water down any of your workouts becasue there is too many people. It's only fair to you. This will be an amazing experience... I will update you weekly.

This weeks Highlights




Muscle Fibers and Fat Loss

Sorry I have been so bad about keeping in touch. I have been going insane with the new gym and new exciting programs I will be adding... Very exciting for me and you!

But for today I wanted to share with you a neat revelation of sorts I had last night in a conversation with one of my soon to be bootcamp instructors. We were talking about fat loss and the best methods. Our conversation turned to Thanksgiving of all things (???) and we got on the topic of fast twitch and slow twitch muscle fibers.

If you don’t know what those are, without going into a ton of detail, fast twitch muscles are those muscles that are dominant in sprinting events like running or short burst weight lifting; anything that involves explosive work in a short amount of time. Slow twitch muscle fibers are those which involve low intensity work over a long period of time like distance running, triathalon, or cross country skiing. Some people are really good at one of these groups of sports than others, while others are very good at the other group. That typically means that person has a dominance of either fast twitch or slow twitch muscle fibers in their body. Very rarely does a person have an equal amount of both or are very good at both types of exercise.

Ok, back to our conversation and the proverbial light bulb that went off over my head; we were talking about the difference in leanness between light meat and dark meat and how light meat is so much leaner than the dark. Now you have heard me talk about how interval training or alternating high intensity and low intensity work periods burns much more body fat than slow steady state exercise. And if we remember this concept when trying to figure out why light meat is leaner than dark meat we can start to put things all together to prove my point.

Slow twitch muscle fibers are the dark meat on poultry. Dark meat has more fat content. Fast twitch muscle fibers are the light meat. Light meat has much less fat. If we apply this concept and now know that fast twitch muscle fibers are for short explosive bursts, and slow twitch muscle fibers are for long steady state exertion, everthing starts to make more sense.

Just another way to prove that interval training will burn more fat off your body than the slow steady state exercise.

Tuesday, June 2, 2009

Fat Loss Priorities, Are you Prepared?


It can get real confusing will all the information you hear about losing fat and what are the best ways to do it. Now if you are a follower of this blog then you might see some repetition of things you have heard before. But what better way to pound home the message than to hear it time and time again:)

It is very important to remember that these priorities deal with fat loss. I’m not talking to you if you are just looking to do this as a hobby. Fat loss is hard and fat loss takes a lot of work, it is no joke. One of the big reasons it is so hard is the fact that the top priority of a fat loss program must be your food and what you eat.

Lean proteins, fruits and vegetables dominate your meal plan. The problem many run into is the time to prepare and pre plan what they are going to eat. Set aside a couple of hours once per week (I use Sunday when I go grocery shopping) to prepare and plan out what I’ll eat for the week. That way when things are crazy during the week, I don’t have to think, it has all been done for me.

Second in priority is your exercise. You must do strength training and metabolic training (Interval training). You can do your typical running or steady state jog only AFTER the strength training and interval training have been completed. Your metabolism is directly driven by how much lean muscle you have on your body. Strength training is the only way to increase your lean muscle. Interval training or metabolic training is time efficient fat loss training and studies have shown that it burns 9 times more fat than steady state cardio. Interval training like 30 seconds high intensity and 90 second recovery or 1 minute high intensity and 2 minute recovery are great interval parameters to burn fat.

Third in priority is the intangables. Things we don’t typically think about much like taking a multivitimin , drinking plenty of water, an omega 3 supplement, getting enough sleep, and making sure your post workout recovery shake is always on the agenda, are all very important components to being successful. There is no one thing that is going to miraculously help you lose fat. The body is an array of millions of functions happening at the same time. It is irrational to believe that there is one pill, drink or super food that is a cure all and will magically make the body increase your metabolism and burn fat. It just doesn’t happen that way.

Before you jump into a fat loss program be sure you have all of your bases covered. It is a huge undertaking but well worth it. The results you will feel and confidence you gain from seeing great results from all of your hard work is truly a drug in itself, but you have to be prepared to work very hard.