NovaFM Does Bootcamp!

Check out Dan, Matt & Maz from The Action Battle Team as they go to the toughest bootcamp ever run by the inventor of the bootcamp.

For those of you who haven't met Chief Brabon, the founder of Original Bootcamp, check out this session that sorts the men from the women!

http://www.novafm.com.au/video_the-action-battle-team-go-to-bootcamp_107254?s=153

HOOYAH!!!

Why Waistline Is More Important Than Weight!

Your waistline measurement is a better indicator of body composition than measuring weight alone!

Studies show that carrying visceral fat around your internal organs greatly increases your chances of serious illness.

Large waistlines are caused by large fat deposits  - not just under your skin, but in and around your vital organs.

If you measure your waistline (positioned just like in the picture left) then you will have a better indication of your current health than simply by your weight.

World Health Organisation and National Health & Medical Research Council figures show that there is increased risk of developing a chronic disease if you fall into the following waistline measurements:

- Men: more than 94 centimetres
- Women: more than 80 centimetres

Greatly increased risk
- Men: more than 102 centimetres
- Women: more than 88 centimetres

For more information go to: http://www.health.gov.au/internet/abhi/publishing.nsf/Content/Home

So, just don't rely on the scales - measure your waistline in conjunction with weight measurements to get a better idea if your training and your diet are working for you. 

If all the numbers are going in the right direction then you are doing the right things!!!

If you think you need help then go to www.bootcamp.com.au and enlist in the next program at Wanda Beach.  We've had current Recruits lose up to 7kgs in a month!

Also consult a nutritionist if you have special considerations - but one simple method to eat more healthily is to simply have a good look at your diet and cut out the crap!

You know what I mean!

Choose, Plan, Act - Succeed!

HOOYAH!!!

8 Weeks to a New You!

The 8 Week Body Challenge has started!

If you're not on board yet you still have a chance to do so - but you must make it to training tomorrow morning to do the BenchMark WorkOut and then register online for the Challenge before Friday!

For those of you who have stepped up to the plate and taken on the Challenge, WELL DONE!

In order to achieve our goals we need several things going on for us: 

• a clear goal;
• a deadline; your 8 Week Challenge gives you that, but I recommend breaking up into smaller goals - one for each week!
• a way to take action;  get to training: plan your meals;
• someone to make us accountable when things get tough; post your photos, tell your family friends and co-workers what you are up to - make them keep you honest!
• and get support!  Family, Friends, Co-workers, your training partners!

If you are on board for the challenge you get all this so your chances of success have just gone through the roof!

Bare in mind that things are going to get tough. 

Our initial enthusiasm wanes - that's natural. 

Our commitment gets dealt a blow when we don't see results - we are short term animals - victims of the "i" generation where everything is NOW NOW NOW.

Unfortunately re-shaping our bodies into a healthy form takes more time than we'd like.

There are no quick fixes: it takes good diet; intense exercise and commitment and determination, and time.

I will be posting here regularly (more regularly than usual) to help with the support and accountability.

If you'd like to see some more, I also recommend you Google Paul "PJ" James from FAT and BACK (here's a link to his YouTube: http://www.youtube.com/user/PJFATANDBACK )

Listen to Paul explain how the process of shedding fat works.

To succeed you must Choose, Plan and ACT!

Look out for my first video update tomorrow!

Choose, Plan, ACT

HOOYAH!!!

It has already started and you may be missing out!

Spring has really and truly officially started.  The Exercise Season has Commenced!

Get on board now, or risk spending the entire season of Summer trying to get into the kind of shape you want to be in when it STARTS!

Get a head start now and be in the BEST SHAPE OF YOUR LIFE when the real beach weather hits!

Let's face it: most of us aren't elite athletes preparing for a competition.  Nor are we obsessive gym rats with the time and determination to train for hours, eat like mice prepping for our next magazine cover shoot.

But that doesn't mean you can't be as fit and health as an professional athlete, and it doesn't mean you can't look like a cover model!  Seriously!

All you need is a good 6 -12 weeks!  And guess what?! The longer you leave that, the closer to next Winter you will be - ready to rug up again and starting eating heavy, soul-warming comfort food.

Now forget all that!  Back to a 6 week program.

I have just trained 2 clients who have lost an average of 5kgs just by tweaking their diet and by maintaining their existing training!  All in FOUR WEEKS.

So here's how it's done:

Keep training a minimum of 3 days per week doing high intensity total body workouts. 

These workouts can be outdoors or in a gym - take your pick - but base it on body weight - higher reps with little rest.  I recommend my ORIGINAL BOOTCAMP (of course!) where we do exercise that gets your metabolism burning for hours after you've stopped racing around the sand dunes!

Next: focus of good lean protein. 

Now that you have cleaned up your diet you can start to look at what you can do with the good foods you are now eating.

Eat a balanced diet.

Protein with EVERY meal - lean chicken, lean steak or fish;

Carbs: fresh vegetables and salads - pretty much as much as you want. Oats: fantastic source of energy especially first thing in the morning.

Starches: potato, rice and pasta - LIMIT these, particularly after lunch.
Dairy: limit to low fat milk and cheese if necessary; but you can probably do without them completely.

Nuts: great source of GOOD Fat: but limit to one palm full PER DAY.

Now you will hear a lot about calorie counting.  The bottom line is - if you don't know who much petrol you are putting in the tank, and you don't know how much you are using, but you never run out of fuel: there's a good chance you buying more petrol than you need.

Same goes with your food.

You want to run out of petrol every-now-and-then so that you're forced to get out and push the car!

A weird analogy - but it means that when it comes to calories you have to burn more than you eat in order to burn off the calories you have stored around you body in the form of unwanted fat.  Rather than putting in more fat.

So, it's your choice: if you really want to know how many calories you need and how many you'll burn you will have to measure it somehow.  Find a way that works for you.

But honestly, unless you are counting numbers then you're probably not adding it all up right.

I have a client who finally heeded my advice after 5 years and added up his calories.

I have to admit to being a little annoyed when he finally came to me and announced in amazement: do you know how many calories are in that?!  (well, yes - I've been telling you for years!  argh!) 

But most people need to learn for themselves.

That client is now an avid calorie counter and has dropped from 23% body fat to 14% body fat in 5 weeks.

You can actually see definition on what used to be a bulging gut.  And he's no cover model!  (I can say that because I know he doesn't read this blog!  Ha ha!)

The other little trick is to change the percentage of protein to carbs on consecutive days.

Try avoiding bread (wholegrain because you've cut out the sugar that looks a whole lot like white bread), pasta, rice and grains, for a couple of days. 

Just eat protein in your favourite form, with a salad.

Then on day three add back in the oats, rice and (wholemeal) pasta. 

Then repeat this pattern several times.

This plan can get quite complicated and the timing of how long and how much can be quite different for each person because of your body type, the kind of training your doing, how old you are, etc, but the basic principle is that if you shake up your energy sources, you can force your body to use more of what it already has stored away, rather than just trying to put more fuel in an already full tank!

Want more info?

Check out (Google) Tom Venuto's Burn the Fat Feed the Muscle and Nick Nilsson's Metabolic Surge.

I'm not an affiliate of either of these programs - I don't receive any kick back (these people probably don't even know I exist anywhere other than on their mailing lists!) but after being suspicious of a lot of online information, I have found these two guys provide honest, reliable information on what it takes to get in shape.

Now, stop reading this and get outside and exercise!  (and drop the donut!!!) ;-)

Become a friend of ORIGINAL BOOTCAMP Wanda Beach on Facebook to keep an eye out on what we do for training to give you an idea of what you should be doing!   (www.facebook.com/originalbootcamptheshire)

HOOYAH

Hiatus Over; Spring is Here!

Right! it has been a long time between drinks! We all get a bit slow and lazy over Winter! Plus, with busy work and family commitments other things get put off, including our blogs and our training!

But I'm back with a new Spring Clean commitment to bring you more useful stuff more often!

So today, first Nutrition: time to clean up our diet. Spring starts Wednesday! Most of us are behind the eight ball in our preparation for Summer after hibernating indoors with hot comfort food for three months.

The first thing to do THIS WEEK is simple. Cut out the crap foods we've been eating. Not hard.

That's all: just eliminate all junk food and alcohol for ONE week.

Next week we'll tweak our diet just a little more.

You'll be amazed at how much difference just a simple change can make!

This simple move alone could see you drop 1 whole kilo in a week!!!

Second, Exercise: get out of bed early enough to do some!

If you leave your exercise until lunch or after work we all know what happens! Exercise gets dumped in favor of work, family, sleep, and yes, even drinks with our friends (because we've worked hard all day and need some kind of reward to help make us feel better!)

That's why my BOOTCAMP at 5.45am is the perfect time: you get it all out of the way before any other distractions interfere with the most important aspect of your life: your health.

If you are not keeping yourself fit and healthy you are not only letting yourself down and short changing your life, you also let your family and friends down.

If you are too unfit to run around with your kids, you miss out and they miss out. If you get too sick to work, from a lifetime if inactivity and poor food choices, you leave your family under pressure to fend for themselves and emotionally stressed over concern for a loved one.

Man up, get active, eat well, protect your greatest asset and your greatest gift. YOU!

If you need a kick start or some tough love to get you going, contact me and join a great team at ORIGINAL BOOTCAMP Wanda Beach!

Go to www.BOOTCAMP.com.au for more info or check out our Facebook link in the side bar and become our friend!

If nothing else, get up early and go fir a long walk.

It doesn't matter much what you do, but you must "do"!

Next week I'll tell you what us better and less time consuming than walking!

Now stop reading this and get outdoors! Take action: RIGHT NOW!!!

HOOYAH!!!

http://www.bootcamp.com.au/

http://www.facebook.com/originalbootcamptheshire

http://www.twitter.com/obcwanda

[Posted with iBlogger from my iPhone]

Not too late to train for upcoming major running events!

If you are a little behind on your training for your upcoming races such as the Sutherland to Surf (Sunday 25th July) or the City2Surf (Sunday 8th August), then the following advice from Chief will be just what you need!

This is week 2 of the 10km Running Program developed by Chief - CEO, Founder and Master Trainer of Orginial Bootcamp.

WEEK TWO
Alpha: Tempo

Advanced
• 7kms at a moderate pace

Intermediate
• 5kms at a moderate pace

Bravo: Speed
Work out your goal 1km pace for race day (Race Pace).

Advanced
• 6 x 1km at Race Pace - 10secs (per/km)
• 2 – 3 min recovery between each

Intermediate
• 6 x 1km at Race Pace - 10secs (per/km)
• 2 – 3 min recovery between each

Charlie: Distance
Advanced
• 11kms easy

Intermediate
• 9kms easy

To get in shape for any of these events or just to improve yor running come and join us at the Saturday morning running clinics - register on www.MeetUp.com and join the group Run Like Hell to keep up to date with training dates and times as well as locations.

CHIEF'S BASIC 6-WEEK 10km

We are right in the middle of running season!  And the City 2 Surf is only 6 weeks away!

There's still enough time to get in enough conditioning to make sure you can finish the event and still enjoy the run.

Below is the first week of Chief's Basic 6 Week 10 km prep program.

Have a go at these training sessions.  Then come and join us at Run Like Hell to get in some solid sessions and sound advice on how to improve your running efficiency and reduce your risk of injury! 

Find Run Like Hell on Facebook and on Meet Up!


CHIEF'S BASIC 6 WEEK PREPERATION PLAN : WEEK ONE 10km

Alpha: Tempo

Advanced
• 6kms at a moderate pace

Intermediate
• 4kms at a moderate pace

Bravo: Hills

Advanced
• 8 Hill repeats
• Use a moderately steep incline
• Each hill should take approximately 1 ½ mins to ascend

Intermediate
• 6 Hill repeats
• Use a moderately steep incline
• Each hill should take approximately 1 ½ mins to ascend

Charlie: Distance

Advanced
• 10kms easy

Intermediate
• 8kms easy

Make sure you book mark this site or sign up for our regular newsletter to ensure you receive the next parts in the series which include tips for preparation for the half marathon and full marathon!

Running Events This Month!

June Running Events

Sat 12 June -
Run Like Hell - Join the group on Meet UP at http://www.meetup.com/RunLikeHell/

Starting this Saturday morning (12 June) City2Surf training group scheduled for the next 7 weeks, with all profits going to our good friends at Cancer Council NSW.

The sessions are free of charge to those of you who are registering to raise funds for the Cancer Council, and just $5 per session for anyone else who is looking to get in a little extra training ahead of the big event.

Even if you're not up for our City2Surf sessions, join the RUN LIKE HELL™ group so that we can keep you updated on all our upcoming Clinics, Training Camps and other events.

NSW / Sydney Running Events for June!

For a full list of Sydney / NSW Running Events, check out the Cool Running website http://tiny.cc/fwroh

Put your training to the test – get out on the weekend and get active – make it a part of your life – not just something you do in the mornings before work!!

Also This Weekend! :-

Sat-Sun 12-13 Jun

BLACKHEART EVENTS 24HR AND 12HR ADVENTURE RACE

Sat 12 Jun

SUTHERLAND DISTRICT ATHLETICS CLUB - WINTER CROSS COUNTRY & ROAD RUNNING SERIES ULOOLA FALLS - SENIOR SCRATCH CHAMPIONSHIP RACE

Sun 13 Jun

MACLEAY RIVER MARATHON

 

Sun 13 Jun

NORTHERN STAR BALLINA LIONS FUN-RUN-WALK

 

Sun 13 Jun

SRI CHINMOY SYDNEY SERIES RACE 4 - CENTENNIAL PARK HALF-MARATHON (21.1 KM), 7 KM & 4 KM CROSS-COUNTRY

Sun 13 Jun

MANLY LIFE SAVING CLUB SOFT SAND CLASSIC

Sat 19 Jun

SUTHERLAND DISTRICT ATHLETICS CLUB - WINTER CROSS COUNTRY & ROAD RUNNING SERIES

Sun 20 Jun

SMC ROAD RACE SERIES (30km, 10km, 5km and 5km walk.)

Sun 20 Jun

BAY TO BAY 12KM FUN RUN

 

Sun 20 Jun

MINI-MOS2km (Primary Inter-School Challenge), 5km (Open & Inter-School Challenge), 10km (Open)  Matt Shirvington (Event Ambassador)

Sat 26 Jun
SUTHERLAND DISTRICT ATHLETICS CLUB - WINTER CROSS COUNTRY & ROAD RUNNING SERIES FERNTREE - SENIOR SCRATCH AND JUNIOR CLUB CHAMPIONSHIP RACE

Sat 26 Jun
ADVENTURE RACING TRAINING DAY – NARRABEEN

Sun 27 Jun
WOODFORD TO GLENBROOK CLASSIC 2010 (25 Km run)

Sun 27 Jun
EQUESTRIAN ENDURO OFF ROAD DUATHLON 27 JUNE 2010

My pick is the MANLY LIFE SAVING CLUB SOFT SAND CLASSIC - I did the Bondi Barefoot 10k a couple of weeks ago and it's great fun, great scenery and good training!
 
Remember to follow us on Facebook http://tiny.cc/6a7qv
Or on our Wanda Beach Blog at http://tiny.cc/k8dgn
 
HOOYAH!

TOUGH BLOKE and TOUGH CHICK CHALLENGE!

Australia's toughest cross country event is on again.

The annual TOUGH BLOKE and TOUGH CHICK CHALLENGE!

Sign up now and join Chief and dozens of Recruits in this fantastic race. It's open to all ages and abilities and is great fun.

Sydney, July 3rd 2010, Appin, NSW

Original Bootcamp Recruits and their friends receive $10 off their entry fee.

Just follow this link to register: http://www.maxadventure.com.au/toughblokechallenge/TBCEDM_0310_Bootcamp.html
 to take advantage of the discount.

The challenge is filling up fast - it's already 80% full and it sold out last year!

Those of you attending, make sure you wear your Original Bootcamp t-shirt!

If you have any questions just give me a call or send me an email. I have posted pics from last years challenge on the Original Bootcamp, Wanda Beach Facebook Page - click the link in the side bar to go there!

Make sure you come along and enjoy the day!

Hooyah!!

Obesity costs Aussies $745.6!!!

Hello Recruits!

Yet another industry report (An IBISWorld industry report ) released today showing that Australians will spend a fortune on diet products but are still getting fatter!

The report also notes that the use of personal trainers and gym memberships has increased, and that low calorie, fat-free food and drinks are increasingly popular.

So why is obesity on the increase?

Possible answers include:  fat free and low cal food and drink are not the solution because they are often an excuse to consume more "Hey!  It's low cal - I can eat more!"

A low cal serving is no excuse to have a little more - it ADDS UP and only equals more calories!

In addition, a lot of low fat foods are actually still high in sugar.  A calorie is a calorie - regardless of whether it's fat or sugar - if you consume too much you will gain weight.  Look for foods that are low fat AND low sugar - there are some that are starting to appear on the market.

What about increasing gym membership and use of personal trainers.  Well here is the 'normal' pattern:  go to gym - get on treadmill or crosstrainer and walk at low intensity for 30 mins - workout done!  Calories burned?  About 300cal if you're lucky.  Or, workout once a week with personal trainer: Calories burned in a session - 330cal if you've worked hard.

Based on average food intake this is just not going to cut it.  The result is that people don't see results, lose faith and enthusiasm and quit trying.  They then try get out of their gym membership only to end up in a fight with management over their contract - usually losing hundreds if not thousands of dollars.

Why are bootcamps more effective? (shameless plug I know, but here's why I run one...): you get value for money - three one hour sessions a week for a fraction of what you'd pay a personal trainer in a gym; no overhead gym membership fees with lock in contracts which includes paying for facilities you don't use, and importantly, RESULTS from good old fashioned hard training.

Bootcamps get you outdoors, force you to deal with gravity when you run, use your body weight as resistance, and because you are training in a group, you are more likely to train at a higher intensity which results in a higher calorie burn - more like 400cal - 600cal total per session (I've tracked that myself on a heart rate monitor - try it some time and see for yourself!)

The other crucial element not mentioned anywhere in regard to both exercise and diet is CONSISTENCY.

Health, fitness and fat loss is simply eating a balanced diet combined with exercise - CONSISTENTLY!  You can't binge and then purge!  That applies to eating and workouts!

Keeping up your training and healthy balanced eating right throughout the year is the solution.

That's why Original Bootcamp at Wanda Beach continues right throughout the year.

Weight gain doesn't take time off over Winter - so neither do we!

See you at training!!  Rain, Hail or Shine!

Hooyah

Start of June Program!

Today was day one of the June program. If you were't there you missed a great session!

Despite all the warnings about cyclonic winds, all we got was a little rain - but as they say - it ain't trainin' if it ain't rainin'!!

Even though the mercury registered 12C it was still pretty warm and those that kept their hoodies on for the session probably didn't need to!

Remember that as the season does get a bit colder and rain seems more likely than not at the moment, to bring along a dry change of clothes and towel! You won't get sick exercising in the rain, but you may if you stay in wet cold clothes!

And don't forget to drink plenty of water - just because you can't tell the difference between a sweaty t-shirt and a rain drenched one doesn't mean you don't need to replace the fluids you lost during exercise!

Remember, weight gain doesn't take a holiday over Winter, and neither do we!

While other groups may take the Winter off, we are there to make sure your health and fitness gets a good work out right throughout the year.

As those who stayed true to bootcamp rules this morning and trained Rain, Hail or Shine will tell you - it's not as bad as you think - just make the effort to get moving - once you're working out it's easy to keep going!!!

All it takes is a bit of hard work to warm up and forget the rain!

See you on Wednesday for another great session! Rain, Hail or Shine!

Hooyah!

Last Session for May!

Great last session Recruits!

I hope you all had a great month.  I know some of you acheived your goals which is a fantastic result! 

Now it's time to start setting your next goal! 

And there's nothing like a little success to act as motivation!!

Remember - Weight Gain does not take a holiday!  So, neither do we!! 

While other groups might pack up and go home for Winter, we at Origianl Bootcamp know that the only way to start the Spring in good shape is to continue training right throughout the year.

Your health doesn't take a break and the only way to make sure it doesn't suffer is to make your fitness program part of your everyday life!

We understand that and will be training right through Winter so that you maintain the gains you've made so far keep them going!

So make sure you go to http://www.bootcamp.com.au/ and sign up for the Wanda Beach program starting next Monday 31 May!!

Looking forward to seeing you bright and early!

Hooyah!!

Breaking News! Run Like Hell

Recruits and Friends of Recruits!

Look out for the new RUN LIKE HELL running clinics coming soon!

Join the RUN LIKE HELL Group on Facebook and keep up to date with clinic times!

http://www.facebook.com/#!/group.php?gid=122388211117984

Hooyah!

Running Season

Recruits!
The Sydney Running Season has started!

While those without a cause have retreated to their doona, those of you who have committed to race an event this year know that there is no let up - despite the cold and occasional drop if rain!

Ruining a PB or just being able to finish - it's all the same: you need to train NOW so that you're ready when the big day comes.

At Original Bootcamp Wanda Beach you not only get great all round programs but you also get a qualified Pose Method Running Coach.

During our sessions I will take you through the correct way to run that will change your running experience forever: you will improve your times, improve your running efficiency (longer or faster runs for less effort!) and dramatically reduce your risk of the most common running injuries!

If you're an avid runner or just starting out, you cannot afford to miss learning these techniques!

Check out www.posetech.com and read about how technique and proper form are as crucial to running as they are to any other skill based activity!

And then enlist in our Original Bootcamp program where our metabolic training will give you the fitness and our Pose Method certified coach will train you with the skill advantage that will give you the edge over your competitors!

Run hard, run fast, run properly, run Pose!

Hooyah!

[Posted with iBlogger from my iPhone]

June Program and Other News and Events!

Recruits - This is the LAST week of the current program - make the most of it!

You should be looking at getting to training and putting in that last effort to get you across the line in terms of your goals!

As the mornings get cooler and darker this is where mental toughness starts to count!!

Re-check your goals and look at where you are and make the commitment to take action to make the improvements that you've promised yourself!

See you at training!!

HOOYAH!

May Program

Welcome to the Original Bootcamp Wanda Beach blog.

Keep up to date on events, activities, programs and fitness tips by following us here.

And for more information about Original Bootcamp, make sure you visit www.bootcamp.com.au

And while you are are there why not Enlist online in our next program!!