Burn MORE Calories with Nordic Walking!

Two women doing Nordic WalkingOver 8 million people actively participate in Nordic Walking in Europe.  If you enjoy walking for fitness and you’d like to burn more calories on your walks, you should check out Nordic Walking!

There are a few misconceptions about what Nordic Walking really is.   It all started in the mid-1990’s in Finland. The Finns are avid cross-country skiers. To keep in shape during the off season, they pioneered that piece of gym equipment called the Nordic Track. Although you don’t see a lot of Nordic Track machines around anymore, one of the off-shoots of their design is the Nordic Walking pole.

Nordic Walking poles are telescoping and are adjusted to the individual such that the forearm is horizontal to the ground. The poles are high strength aluminum or even carbon fiber. They are feather light. The proper technique is to slightly drag the poles and keep them behind you at a 45 degree angle as you walk normally, with a left/right arm swing. You slightly push the pole into the ground to help propel you forward. This little action brings the triceps into action. By getting resistance into your walk, you involve muscles that normally would not get exercise. Even speed walking utilizes only about 70% of the body’s muscles. Nordic Walking increases that to 90%. To feed these muscles, your heart pumps more blood, raising your heart rate (this is good). More oxygen is need to produce the energy you need, so you burn more calories.  One additional benefit of using poles – you carry a level of protection against snakes, dogs and other hostile critters!

To validate the benefits of Nordic Walking, the prestigious Cooper Aerobics Center in Dallas did a study comparing normal walking with Nordic Walking.  Comparing the two forms of walking, their study revealed that Nordic Walking burned an average of 20% more calories, with some individuals consuming up to 46% more than the walkers. Their heart rates went up 6% and oxygen intake increased up to 20%. All this with no perceived extra exertion and no knee or joint pain. In addition, the back is supported and causes the walker to be more upright.

Interested in giving it a try? LifeSport Fitness has arranged with San Jose local, Rick Deutsch, to teach and Introductory Nordic Walking Class along theRick Deutsch, Nordic Walking instructor Los Gatos Creek Trail.  Rick is an American Nordic Walking Association certified instructor. You might know him better as Mr. Half Dome, as he is rather famous for having hiked to the summit of Yosemite’s Half Dome 30 times!  Rick teaches Nordic Walking on the # 1 rated cruise line, Crystal Cruises. He’ll have loaner poles for the 1-hour sessions so you can experience the benefits of Nordic Walking. This 1-hour classes will be held at  6 pm on Wednesday, August 17th. The cost  $25 and pre-registration is required. We can take up to 10 people at the session.

To register, log on to http://bootcampinsanjose.com/boot-camps/nordic-walking-class/  to secure your spot!

 

Committed to your success,

 

Becky

 

San Jose Boot Camp: The 30-day Challenge

San Jose boot camp 30-day challengeIt is said that it takes 30 days to solidify a new habit or behavior change. As I write this post, it is Monday, August 1st. It’s the beginning of the week, and the beginning of a new month. August has 31 days, so it seems like a great month to put this “30 days” theory to the test.

I am challenging all the members of our Campbell and San Jose boot camps to make  a commitment to work on just one simple behavior change all month.  I decided to throw to challenge out to all readers of this blog as well.

What is one small thing that you could change in your current lifestyle this month that would lead to better fitness down the road?  The ideas are endless–but you instinctively know what you need to change :-).

 

Here are some ideas to get you thinking……

• If you’re currently sedentary, pledge to add moderate exercise to your schedule on a consistent basis two times per week this month.

• If you’re currently exercising and you’ve hit a plateau, challenge yourself to do a “different” style of exercise once each week or to consistently add in a 4th, 5th or 6th day of exercise.

• If you’re trying to lose weight and you drink alcohol or soda, decrease your intake of calorie filled drinks like blended coffee drinks, juices, or alcoholic beverages by 60% each week.

• If you’re trying to lose weight and you eat out a lot, challenge yourself to eat no more than 2 “commercial” meals each week this month.

• If you eat the same things day in and day out, challenge yourself to eat one new fruit and one new vegetable each week this month

• If you’re trying to lose weight , challenge yourself to decrease your portion sizes by 20% at dinner each night this month.

Increased veggie consumption is promoted at San Jose boot camps

Very often, when we’re trying to lose weight or get in better shape, we go hog wild and try to change everything in our lives all at once. We over-exercise, we under-eat and we deprive ourselves. For many of us, it’s a 180 degree turn from our normal routine. An approach like this, although it may provide some immediate results, is doomed to fail because it is so foreign to our normal way of doing things.  Eventually the “other shoe” drops and we revert to our normal routine.

Although results won’t come overnight, long term results are often realized by taking smaller steps toward better nutrition and fitness. I believe that long term results come from consistently applied change—not quick fix diets or overbearing workout routines that you couldn’t ever stay on for more than a few weeks.  The ideas I’ve listed above are ways to work on improving your lifestyle in smaller steps. Work on just that one thing all month. That’s it! Just one thing.

Then, come September, tackle one more thing.  If you practice this “30-day Challenge” with yourself each month, you could be living in a totally different body next year at this time!

 

Healthy, fit people practice a healthy lifestyle most of the time.

Healthy lifestyles aren’t always learned. But they can be adopted one step at a time.

Today is August 1st, 2011.  What ONE thing can you do consistently this month to be healthier, fitter, happier or more energetic than you are today??

Be an action taker and commit to change!  Please post here and share the 30-day challenge you will give yourself.

 

Committed to your success.

 

Becky

 

 

Save $1,000 on a Fitness Vacation in Colorado!

Fun and Fitness on a Fitness Adventures USA vacationEver thought about a vacation where you came home fit, energized and rejuvenated instead of bloated, slow and sluggish?

Check out the Rocky Mountain Fitness Adventure happening May 23 – May 28 in Estes Park, Colorado (hold on to your seat, because in a moment, I’ll tell you how I hooked you up with a sweet deal).

Fitness Adventures USA’s Colorado Adventure trip takes your normal routine and whisks it away to eyepopping locations like Rocky Mountain National Park, Estes Park, and the Colorado River. Any piece of equipment used in the activities is provided. And while you may be biking mountains, you won’t be moving them; Fitness Adventure USA’s expert guides will accommodate all ages and fitness levels.

The vacation includes vacation home lodging, food, excursions, guided tours, fitness classes, yoga and boot camp, equipment rental, mountain biking, and whitewater rafting. In fact, one of my clients, Jazmin M, just got back from the Wine Country Fitness Adventure here in California, and she had an absolute blast!

Now, since I’m friends with Scott Colby who puts these fitness adventures together (in fact Scott and I hung out for 3 days in Kentucky all last weekend), he let me make a sweet offer to you.

On top of the Early Bird Discount, which saves you 700 bucks, he threw in a special Discount Coupon just for me to give to you.

When you go here: http://www.fitnessadventuresusa.com/rocky-mountain-colorado/ and click the button to sign up, use this Coupon Code FAUSA20 to save another 300 bucks. That’s 1000 bucks off the price in all. Now this is only for the May trip, so make sure you sign up for that one. It’s Scott’s special “Last Minute Deal.” Make sure you sign up by April 23rd though, because that’s when Scott’s Early Bird Special AND Coupon Code go poof! And the deal disappears.

You can read some testimonials on Scott’s trips here:

http://www.fitnessadventuresusa.com/testimonials/

Here is a video montage of Scott’s Colorado trip last year:


 

In the video below, you’ll see participants in his California Adventure talk about their experiences:

If you’re looking for a fun and fitness-filled vacation with planned-for-you activities, here’s your chance to grab a great deal on one!  It might just be the experience of a lifetime for you.

 

Committed to your success,

 

Becky

 

Introducing James Kiel-Los Gatos Boot Camp Instructor

I’m excited to introduce one of the newest members of the lifeSport Fitness team, James Kiel.

James is the Head Coach of our Campbell evening boot camp (May through October) and our Los Gatos evening boot camp  (October through April).  James has been a fitness professional for 6 years and has experience at both the High School and College level as a Strength and Conditioning Coach.

By day, James is a Business Analyst at Stanford Medical Clinic.  In the evening, James gets to make use of his degree in Kinesiology and his passion for helping people stay fit by leading our fun, fast paced boot camps. A former Division 1 football player, James is no stranger to tough workouts.  But don’t let the tough football player exterior fool you, James is a warm and caring fitness professional who has what it takes to push our hardcore exercisers to new levels of fitness, while making our newbies feel welcome with his quit wit and attention to detail on proper exercise form.

Fun facts about James

Favorite personal workout: “300” Workout

Favorite “healthy” food: Natural Peanut Butter

Favorite “occasional indulgence” food: In-N-Out’s “Double Double”

Hobbies: Power Lifting and spending time with his wife and 3 children.

Education:

Bachelor’s Degree in Kinesiology (Movement Science) — SJSU

Certifications:

NSCA Strength and Conditioning Coach

One of the neat things about our Los Gatos boot camp location is that we have the ability to work out indoors when it’s cold and dark outside–so you don’t have to get wet while you work out!  If you’d like to experience a fun, fast paced workout on Tuesday and Thursday evenings, please go to our Los Gatos and Campbell boot camp webpage and sign up for a FREE trial week at James’ class!

Committed to your success,

Becky