We are located at the corner of 22nd and E street. Our hours are 5am to 6pm Monday – Friday.

Welcome to Get Fit Boot Camp at Fit For Life. Over the next six weeks you should see a lot of positive results. I often receive phone calls asking what type of results we see at Get Fit Boot Camp or what they should expect to see if they joined the class. My answer is always the same. You will get out of this class what you put into it. If you just show up four days a week for six straight weeks, you will see and feel results. The people who walk away with amazing results are those who showed up everyday with a positive attitude and gave 100%. When I say positive attitude I mean they truly wanted to better everyday. I feel that this attitude is the only way to approach a six week goal; it all begins with the desire to improve.

If your goal is fat loss, muscle gain or improved endurance you will need to improve the quality of your daily habits. These include your nutrition, your sleep, your flexibility, and your ability to deal with stress. If any of these factors are your weak area now, you should try over the next six weeks to improve in these areas of your life. I am going to give you some basics on improving these factors in this pamphlet. I am not suggesting that these “quality of life” factors are easy to change overnight; I am suggesting that you try your best so that you can truly become a healthier person.

You Are What You Eat! I am sure you have heard this saying before. Have you really thought about how true that statement is? If you eat fast food, which for the most part is garbage food, have you ever noticed that you feel like garbage after eating it? Have you ever noticed after eating a highly processed meal (cereal, white bread, macaroni and cheese, etc.) you do not feel full? When you eat fake, man made food, you can not trick the brain.  It senses that you ate something, but it was lacking in nutrients so it sends a signal for more or maybe for something real. Most people continue to shovel down more of the same foods, resulting in excess, nutrient deficient calories. You will never feel satisfied with fake food. On this subject I suggest trying to buy quality foods from Trader Joes, Lassens, or any other store that sells real food. When you shop for food you should plan about four days of meals so that you have a plan at the market instead of going up and down every isle. You know that you do not need half the stuff that ends up in your basket when you go hunting up and down the isle. When buying dinner for Monday, account for extra so that you could have real food for lunch. An example of this concept, Roast a whole chicken with yams and a green veggie. For lunch take the leftover chicken and wrap it in a whole wheat tortilla with green lettuce, tomatoes, and Dijon mustard. That did not take long, so don’t say that you have no time to cook. Dust off that crock pot and use it. Crock Pot cooking is a very healthy, time efficient way to eat real food. Better than the microwave dinners.

The way you eat is equally important. You want to try and eat your calories in 4 to 5 small balanced meals. To be vague on balance, you should always eat a serving of protein that contains good fat (Chicken, fish, red meat, eggs, etc.). I recommend that all of your proteins come from an organic or free range animal source if possible. Carbohydrates should come in the form of whole grain, wheat, brown rice, sweet potatoes, yams, etc. These carbs will break down slower, making you feel longer, sustainable energy. At every meal you should eat fruits and vegetables. I again recommend organic. I mentioned being vague on this subject mostly because you can find out exactly what balance is. At our gym, Fit For Life, we can test your metabolic type and help you really understand balance.

I am not a big pusher of supplements. We often suggest two essential products to add to a healthy diet. These two products are not supplements for most, they are essential, because they are not getting enough from the food they eat. The first of these essentials is fish oil (Carlsen’s Brand). Fish oil has been shown to lower cholesterol and aid in defending over 300 diseases. Google it and learn why you and your whole family should take fish oil everyday. The second essential product, Whey protein, is a good source of protein, especially after class. Whey protein can be used in a meal replacement shake with fruit. Fat burners do not work, so please do not take them and attend class. They will make you jittery and dehydrated, which will lead to muscle cramping and weakness. If you eat a balanced meal or snack (cottage cheese and sliced apples with cinnamon) before class you will have all the energy you need to do well. Doing well in your workouts and giving 100% will be the deciding factor in fat loss. We set up each class to be interval in nature; this requires a lot of energy expenditure from your body, and this is how fat is burned. Nothing beats hard work!

The trainers leading your workouts are also trying hard to make you functional. When your body’s muscles and joints function properly, you can put more into every workout without the possibility of injury. Our active warm ups at the beginning of class will address some imbalances, while others need a little bit of work. At our gym we can run you through a physical assessment to exploit those tight or weak areas. We will give you homework to address these areas. Many of these are daily life habits, sitting at your desk, on the phone, driving, and then more sitting when you get home. These daily patterns lead to tight, weak areas that usually result in back, neck, and knee pains. So instead of using a lot of Advil treat the problem not the symptom.

The last two areas of your total health, sleep and stress really are married. If you do not sleep well, (less than 7 hours uninterrupted) you will wake up stressed. Our mind and bodies are programmed for good, consistent sleep patterns. When this cycle is tampered with we see a major decline in our total health. This imbalance will affect your hormones in a negative way. When your body is stressed, the stress hormone cortical is present in your body. Having corticalpresent in your body for prolonged periods of time can lead to suppressed thyroid function, hyperglycemia, decreased bone density, decreased muscle tissue, higher blood pressure, lower immunity, and of course abdominal fat leading to heart attacks. People who have high levels of cortical present in their bodies tend to be addicted to caffeine and bad carbohydrates, making it impossible to lose weight.

Lack of sleep is not the only reason that people have high levels of cortical. Remember cortical is our fight or flightresponse. You wouldn’t be here today if this wasn’t present in our ancestors. If they saw a tiger, fight or flight would be released from the brain and rushed through the body causing a heightened state of awareness and strength. They either dealt with the situation or died. Fast forward to today. Most people are living their lives, running from the tiger, all day long. The brain and body can not be healthy this way. Today we know that if you take just one minute to deep breathe, you will send a relaxation signal to the brain that will lower your level of cortisol. Imagine what ten minutes a day would do! Please take the time to breathe. You will hear me in class talk a lot about the power of proper breathing.

Good luck in this session of Boot Camp. Remember, if you have any questions please feel free to call us

At 325-0900 or email me at tim@fitforlifegym.com.

Tim Gojich C.P.T.

http://www.inhabitots.com/2010/06/11/85-of-kids-drinks-snacks-could-contain-high-levels-of-lead/

http://www.envirolaw.org/documents/ProductsTestedforLeadFINAL.pdf

The Bakersfield heat is finally here. I am pretty sure it is going to be hot from now until September. Boot Campers really need to pay attention to their hydration levels, especially the evening class. To ensure proper hydration make sure to drink good, clean water first thing in the morning. One rule to live by is to drink 8 ounces of water right after brushing your teeth, wait about 15 minutes and then eat breakfast. Drink another 8 ounces within about 20 to 30 minutes after you have eaten to help digest food correctly. Now you can have your coffee. Another rule for hydration is to get enough water for your body weight. If you take your lean or ideal body weight and divide it by 2, you now have a goal for the day. Remember: if you drink caffeine add another 8 ounces for every cup of coffee or tea. Caffeine will act as a diuretic and it will force water out of your body. So, make sure to replace what was lost.

When choosing water, try to drink spring water. Fiji and Evian are great choices because they have a good amount of natural minerals that your body needs. Try to avoid water that has just been filtered, they do not deliver any minerals at all. In fact, filtered water has been shown to strip nutrients away from your gut. I know that there are those who will say water is water, but I have been educated on the subject to know better.

Gatorade is tempting when it is hot. The problem is the sugar content. Most of the Gatorade products will have almost as much sugar and calories as a soda. If you are doing an activity for over an hour and plan on going for another hour or longer, Gatorade will be effective. The average person doing the average workout will be just fine with good water.

Below is an excellent article on the effects of skipping breakfast.  Please read it.  I was amazed at some of the other negative effects that were caused by opting to not eat breakfast.

Skipping breakfast very bad for health

Breakfast has always been said to be the most important meal of the day. But researchers say it could be even more crucial than previously thought, with those who skip the meal more likely to have an unhealthy lifestyle.

Missing breakfast can be seen as a way of saving time in the morning, or of losing weight.

But the Finnish researchers say those who miss breakfast tend to smoke more, drink more alcohol and take less exercise than those who make time for the meal.

And those who missed the meal were likely to be fatter, possibly because they are more likely to have unhealthy snacks mid-morning to boost their energy levels.

They were also likely to be less well-educated, making it harder for them to get a job.

Eating patterns

Researchers asked 5,500 teenagers and their parents if they ate breakfast, and if so, how often.

They were also asked about their education, weight and drinking habits.

It was found children of parents who skipped breakfast followed their example.

Dr Anna Keski-Rahkonen, who led the research at Helsinki University, told a national newspaper: ‘Children of breakfast-skipping parents were much more likely to skip it themselves.

‘During early and mid-adolescence, disordered eating patterns are very strongly associated with health-compromising behaviours like use of tobacco, alcohol and marijuana.’

She added: ‘Smoking, infrequent exercise, a low level of education, frequent alcohol use and a high body mass index were all associated with skipping breakfast in adults and adolescents.

‘Our findings suggest that this association exists throughout adulthood.

‘Individuals who skip breakfast may care less about their health than those who eat breakfast.’

Replenish

Amanda Wynne of the British Dietetic Association told BBC News Online the research was interesting.

But she said: ‘Just because people who skip breakfast also have these adverse health behaviours, it doesn’t mean that one leads to the other.

‘Breakfast is one of the most important meals of the day, because it replenishes your body’s energy levels in the morning.

‘Studies of schoolchildren have shown eating breakfast improves their concentration levels in the morning.’

And she said people who were trying to lose weight were more successful if they had breakfast.

‘People who skip breakfast tend to go on to have a snack mid-morning, usually something unhealthy like a chocolate bar.’ The research is published in the European Journal of Clinical Investigation.

I eat out, we all eat out. If you can try to live by the 80/20 rule. Try and eat at home or eat  foods that you prepare 80% of the time while eating out only 20% of the time. Those who do not follow this rule, really struggle with being healthy. 

Here is a list of places where you can find some healthy items on the menu. If you eat out a lot, you might want to purchase the book Men’s Health put out called “Eat This Not That.” This book is full of good choices at most fast food places.

1. Chipotle - This is my favorite place to eat out. Chipotle does a really good job of partnering with farmers that provide them with high quality meat, rice, and vegetables. Remember quality matters. I usually recommend people eat a bowl or a salad. The tortillas that hold the burrito together are around 250 calories. So, just eliminate the tortilla, get a small amount of sour cream if any and light cheese. Have your bowl or salad with an iced tea or water and you are good. No chips!

2. Lassen’s Deli - The deli and salad bar at Lassen’s is full of high quality organic ingredients. They have great sandwiches and soups. One of my favorite sandwiches is the chicken salad sandwich. All of the ingredients that make up their sandwich are fresh. Unlike Subway. I always think that it’s funny when Subway says eat fresh and every single ingredient in the sandwich is processed and full of preservatives. If you go to Lassen’s for lunch, you can pick up something for dinner in the deli like wild salmon or just grab something in the store for later like a free range chicken.

3. Coconut Joe’s - I like the simplicity at Coconut Joe’s. You can order a 1/4 chicken with rice and beans. The tri-tip is very lean and is also a good option. They have good salads and their chicken soup is a full on meal. They have fresh fish on the menu as well. Be careful with all of the cakes and other temptations though.

4. Sequoia - This is my favorite sandwich spot. The meats are pretty high in quality. The menu is full of healthy options. The portions are pretty big, so if you order a sandwich, you might consider splitting it into two. You could eat the other portion later in the day. Along with all the healthy menu choices you will also have to have some discipline and stay away from the cookies, cakes, chips etc.

5. Flames and Skewer’s - This Mediterranean spot is really good for Bakersfield. Traditionally Mediterraneans food has always been healthy. The quality is decent and there are plenty of healthy choices on the menu. The meats, chicken, beef, and lamb are all prepared healthy and can be put in a salad or you can order a plate. Just be careful with the extra carbs. The pita bread is really good, but is high in carbs.

6. Moo Creamery - I was not expecting to find healthy food choices at Moo Creamery, but to my surprise, they have plenty of healthy choices. The quality of food is much higher than your average restaurant. They make almost everything from scratch. The salads are really good and healthy. My favorite time to go to Moo is at breakfast. The eggs are the best quality that I have had in Bakersfield. They do have ice cream, cookies, brownies etc. So go there with the intent on eating healthy.

7. Carl’s Jr. - Out of all of the fast food restaurant, I think Carl’s Jr. is the best choice. They have a really good barbecue chicken sandwich. The burgers are flame broiled instead of fried, so that makes them a bit healthier. The 6 dollar low carb burger is a good option. No fries, onion rings or anything along those lines.

8. Chick-fil-A - The grilled chicken is really good here. You can again, go with a chicken sandwich or salad. Stay away from the fried chicken. Any chicken that is breaded and fried should be avoided when you are trying toeat healthy. Once again, no fries!

9. Baja Fresh- Baja Fresh is a good choice if you are craving Mexican food. I like the side by side plate with chicken. The fish tacos are also good and healthy. They offer bowls so go with that instead of a burrito to save yourself about 250 calories. The only problem I might have with Baja is the sodium level. Remember, if this is the only meal you eat out, you should be ok. I will never tell you to eat out every meal.

10. Rubio’s- Rubio’s is similar to Baja fresh. Always look for whole pot beans both black and pinto. Try and avoid re fried beans and Tortillas. Just like the other Mexican places try and get a bowl. Rubio’s fish tacos are really good, with rice and beans on the side.

I could list more but I think that you can see a running theme when it comes to eating out and making smart choices. You can go to any restaurant and make decent choices. Places like Cafe Med, Uricchio’s, Mama Tosca’s, Tahoe Joe’s etc. will all be able to make you a good chicken or steak salad. Just try and avoid all the white bread thrown at you. If you lack discipline you might ask for a to go box as soon as your food comes to avoid eating the huge portions that are served at these type of restaurants.

Hopefully this will be helpful in your quest to living the 80/20 rule in order to be healthy. If you are shopping for fresh, high quality foods every 3 days or so, you should not have to eat out so much. When you open the fridge you need to have healthy food in front of you. If not, you will be tempted to go and hunt for food. If you do end up driving around hunting, try to refer to this list.

Good Luck.

I came across this site the other day that had a really good tool on it that can help you set a weight loss goal. Go ahead and click on the link below to determine what calorie base you should be shooting for on a daily basis. It should only take 30 sec.

http://caloriecount.about.com/cc/calories-goal.php

I like that little tool because it is realistic. This formula is the same formula that everyone uses. If you have ever went to a weight loss clinic like Jenny Craig, they have used this formula on you. Then you had to eat gross boxed food that met those calorie needs. Most Dieticians and Nutritionists use this formula. In fact we use it in our assessment’s when you come to us on weight loss goals. Of course we go above and beyond just calorie reduction. In our Nutritional Assessment, we cover food quality, Metabolic Typing, Meal Timing and how to shop.

Now, I have been known to be critical against super fast weight loss diets and programs. That is why I am not a big fan of  ’The Biggest Loser.” I do not like the show or the contests that gyms and others try and promote.  Healthy weight loss should be 1 to 3 pounds a week. On the show and in these contests, they use calorie reduction based diets that drop your calories so low that you end up losing a bunch of lean tissue. Remember you want to shed fat not muscle. Losing dramatic weight like 10 to 15 pounds a week is never healthy. This is why 90% of the people on that show and in these contests gain the weight back and for most add more than before they started. That is known as the Oprah Effect.

In Boot Camp, weight loss for some can take a few weeks. If you are building lean tissue with all of the squats, lunges, hills, push ups and countless other resistance movements that we do, your scale weight could stay the same. Now your close will start fitting better, you will feel stronger and have a ton more energy. If you are patient, through this process and resist the temptation or advice to starve yourself, you will start to see weight loss soon enough. You see, when you add lean tissue to your body, you increase your metabolic rate. It is like starting out at a 4 cylinder car that is really good on gas and becoming a v8. You do not want to be a prius, you want to be a Hummer when it comes to metabolism.

Once you feel like you have put on some lean tissue, you are ready to start getting lean. Again the above formula is a good tool in giving you a calorie base to shoot for. The way that formula works is quite simple math. The activity level question is important. I like this formula for that. When filling in the blank for activity level you will have number choices from 13 to 16. I am not giving you numbers below 13, because this post is directed at people who workout.

13 if you workout at a beginner level4 times a week

14 if you workout at a moderate level 4 times a week

15 if you workout at an advanced level 4 times a week

16 if you workout at an advanced level 5 to 6 times a week

So the math goes like this. Your Body Weight____x Activity level _____( The choices above) =______ – 500= ____ Your target weight loss goal. If you divide that number by 4 or 5, you will now have total calories per meal.  Her is an example of a 200 pound person.

200 x 15 = 3000 – 500 = 2500 Total calories a day to lose. Divided by 5 meals = 500 calories a meal. Capiche

When you take away the 500 you are allowing your body weight to drop at a safe pace. This formula in combination with eating clean food every 3 to 4 hours and always drinking a protein shake right after you workout will help you become as lean as you want to be. Good luck and if you have any question do not hesitate to email me.

Tim Gojich

Myofascial release is a form of soft tissue therapy used to treat somatic dysfunction and accompanying pain and restriction of motion. This is accomplished by relaxing contracted muscles, increasing circulation, increasing venous and lymphatic drainage, and stimulating the stretch reflex of muscles and overlying fascia.^[1]

In English that means applying a light massage to your muscles. It is extremely important to keep your muscles healthy and knot free. Stretching alone will not work for keeping length in your muscles. Imagine a long tube. If I tie a knot in that tube and begin to stretch it, what happens to the knot. It remains and gets even tighter. This is where you need to do self myofascial release on that muscle.

Most of us can not afford to go get a massage everyday or even a few times a week.  I do encourage our clients and Boot Campers to try and get a real massage at least twice a month, but for the purpose of keeping your muscles functioning properly on a day to day basis I recommend using a tool like “The Stick” or a Foam Roller. We have been using these tools for the last 5 years and have had great success with them.

The correct amount of pressure used to self massage with the stick or roller is seven pounds. We want to massage the soft tissue. If you go beyond that, you are into the deep tissue. Unless you are a skilled massage therapist, you should not go deep in the muscle tissue. This is why a lot of trainers and therapists do not recommend the roller. It is easy to go to deep with the foam roller. The Stick on the other hand is easier to control pressure. Below is a good video on using the Stick. Remember we do sell the medium sized stick at our gym for $39 and you will get 10% off with your wristband. You will not find it cheaper anywhere. It is a good investment. I use my Stick everyday.

I will cover the foam roller in part 2 of this blog.

http://www.youtube.com/watch?v=Z3kdMles-Dw&feature=player_embedded#

Tim Gojich (Owner Fit For Life and Get Fit Boot Camp)