Should I Have Someone Look at My Knee?

Many of our bootcampers come to us to cross-train in order to strengthen themselves for other sports, like distance running, without overdoing it and becoming injured. Still, injuries happen--especially to the knee. That's why we've invited our partners at Joint Ventures to give our bootcampers an idea of when it's time to get that ever-important knee checked out. Joint Ventures offers a lot of great services for injury prevention and recovery--an important aspect of any athlete's life, and they're offering all our bootcampers a free injury screen. Check it out!

Hyperpalatables and Food Addiction

Here it comes.  That irresistible urge.  The overwhelming need to fulfill your deepest desire.  It's a dream full of chocolate-covered deliciousness.  It's...your food cravings!

Maybe it's your inner Cookie Monster seeking a sugary fix. Or, perhaps you just NEED to sink your teeth into a juicy burger.  Would you like fries with that?  Of course! The salty crunch hits you with delight. You grin with happiness. But wait. You want more.

Your brain, or more specifically the dopamine in your brain, is urging you to seek rewards.  That happy grin you experience when biting in to your favorite food is exactly what the dopamine wants. Dopamine doesn't care if your body really requires food or not, it simply seeks a smile.

Food addiction has been a hotly contested topic in nutrition circles. Does food addiction even exist?  Can't people just control their cravings? New research shows that not only does food addiction exist, but that some foods might be even more addictive than cocaine!!!

Just Say No to Sugar

Overcomsumption of hyperpalatables - sugary, starchy, fatty or salty foods - interferes with the flow of dopamine in your brain.  Calorie-dense junk food smothers the reward that you feel after biting into your favorite food treats, leaving you wanting more.  And so begins the endless cycle of feeding a craving that can only be satisfied by eating more.

In modern times, we've become addicted to hyperpalatable foods like sugar-sweetened drinks and salty, starch-based snacks.  Literally addicted.

In the last few years, breakthrough research has opened our eyes to the complex nature of hyperpalatables and food addiction.

New studies shows that consumption of sugar-sweetened foods can induce the same long-term changes in neurochemical brain activity that chronic drug users experience.  Other researchers are finding that sugar is even more addictive than serious hard drugs like cocaine and heroin.

It's a pretty safe bet that we'll soon be faced with "Just Say No to Sugar" campaigns.

But kicking the hyperpalatable food habit isn't easy. In animal studies, rats have shown signs of withdrawal when their sugary diet disappeared from their cages. They got angry, fought with other rats and even became addicted to other drugs when offered.

Humans aren't that different.  How would you feel if someone stripped that half-eaten bag of potato chips out of your hand?  You would throw a fit just like the children on Jimmy Kimmel when their parents told them they at all their Halloween candy.

Luckily with the new body of knowledge surrounding food addiction and potential causes, help is more readily available through specialized nutritionists, doctors and Food Addicts Anonymous.

If you're looking for ways to be proactive about reducing the need for hyperpalatable food rewards, here are some tips:

• Avoid contact with your favorite hyperpalatable foods.
  Just as an alcoholic can't drink in moderation, you, most likely, will have a hard time eating just one of your favorite treats. Encourage colleagues to keep your favorite foods out of your sight.  Don't bring home foods from the grocery store you know you will ravage...even if your significant other wants you to buy it.
• Rationalize your cravings
  When you find yourself craving a bag of chocolate-covered pretzels, try telling yourself that "it's the dopamine talking". Then, ask yourself: "Will I regret not eating this food 24 hours from now?" Chances are you won't.
  
  
• Identify Stress
  Stress is toxic. I've never met someone who reached for a fresh salmon salad after a horrible work commute, a bad argument or a stressful day.  It's the hyperpalatable foods that we "de-stress" with.  Identify your sources of stress by writing them down (it's okay if it's a long list).  Choose one source of stress that you can better control over the next 30 days and tackle it.
• Get a natural dopamine high.
  Breathing exercises, meditation, yoga, walking and working out all release dopamine naturally. Checkout Natalia Sedo's guest blog about relaxation for other wellness tips.

 Jill Tomich is an ACE-Certified Health Coach and co-founder of Ultimate Bootcamp. While writing this article, she avoided eating sweet potato chips by making a hot cup of herbal tea.

Relaxation: A Key To Health And Wellness

Natalia Sedo, NP

Today's guest post is from Natalia Sedo, a Boston based Adult Nurse Practitioner, Integrative Nurse Coach and Personal Life Coach. She has over 20 years of experience in helping people identify and achieve their personal, professional and wellness goals. Exercising is just one aspect of living a healthy lifestyle, something we know that our Bootcampers all strive to do. Read Natalia's blog below with some tips for how to manage and deal with stress levels for overall improved personal wellness. For more information about Natalia and to read her bio, visit Nataliasedo.com.

As a seasoned nurse practitioner and personal life coach, I have counseled thousands of people on how to improve their health.  An emerging and significant concern among my clients is how to deal with stress. High levels of stress can negatively impair our personal and professional success in ways we may not be aware of. It can also contribute to health problems such as high blood pressure, heart disease and obesity.

A 2010 report from the American Psychological Association entitled "Stress in America" identified the most prominent adverse effects of stress:

Cognitive ability

Reacting prematurely, reduced impulse control, greater use of stereotyped judgments, making greater mistakes in cognitive tasks, poor memory, slower performance in shifting attention between tasks, and difficulty making decisions.

Body

Headache, muscle tension or pain, chest pain, fatigue, change in sex drive, stomach upset, and sleep problems.

Mood

Anxiety, restlessness, lack of motivation or focus, irritability or anger, sadness or depression

Behavior

Over-eating or under-eating, angry outbursts, drug or alcohol abuse, tobacco use, and social withdrawal

Incorporating relaxation techniques into your life can help reduce everyday stress, boosting your energy and mood. If you can put aside 10 to 30 minutes a day, one or more of these techniques will be highly beneficial.

Exercise

Chemicals called neurotransmitters, produced in the brain, are stimulated during exercise. These neurotransmitters decrease pain, influence our mental acuity and emotions. Exercise helps us to feel better and to feel less stressed.  To achieve this, aerobic activity 20 minutes, a minimum of three days a week is recommended. However, even a 5-minute walk can produce a benefit.

Take a “time out” to breath 

Take 3-10 slow, deep, breaths, pausing after each breath. The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel. You also feel more alert. Allow the stress and tension to be released with each breath. Deep breathing triggers a relaxation response in your mind and body.

Express gratitude

A positive outlook decreases stress and increases the feeling of joy or wellbeing. Before bed list the best things that happened during the day or week. Fall asleep with those thoughts. In the morning, you will wake up in better spirits.

Do things you enjoy

Scheduling activities, whether it's dropping by your favorite bookstore or taking a long, hot shower, can quickly bring your life back into balance. Even the anticipation of doing these activities decreases stress. Give yourself permission to enjoy life in frequent bursts.

Get a good night sleep

Sleep deprivation leads to fatigue and decreased mental and physical effectiveness during the day. Most adults need around 8 hours of sleep. Since caffeine and alcohol disrupt sleep, it can be helpful to avoid them up to 8 hours before bedtime. Doing a meditation before bedtime is also a valuable technique to transition your body and mind into a peaceful state.

Relaxation techniques reduce the harmful effect stress has on your mind, body and spirit. Just as importantly, relaxation techniques provide clearer thinking during potentially stressful situations. Incorporating one or all of these tips into your life will help you open the door to a more productive and relaxed lifestyle.

Stretches for Runners and Lower Back

Everyone knows that they should stretch, right? Yes, it is important to take the time to care for your muscles. But, the other thing to understand is how to stretch. A common mistake is to stretch muscles while they are cold.  Think of muscles like spaghetti. When it is uncooked, it is brittle, easier to snap.  When spaghetti is cooked, it is warm, pliable and easier to bend. Be sure to warm up the muscles (5-10 minute walk/jog) before you stretch.  You’ll want to perform pre-exercise stretches that will warm up the muscles being used in your workout.  If you are running or cycling, be sure to stretch not only the legs, but hips and lower back.  If you are doing an upper body weight circuit, be sure to perform stretches that waken-up those sleepy chest, back and shoulder muscles as well as your core.

Here is a list of my top 5 stretches for runners and lower back. I make sure to do these everyday to keep my muscles in balance:

Rag Doll

If you’re on your feet all day, decompressing the spine will feel amazing.  Stand with feet hip width apart.  Bend at the waist and let the crown of your head reach towards the ground.   Let your arms hang heavy towards the ground. With your hands, grab your opposite elbows.  Gently rock your arms side to side or shift your body  weight from the balls of your feet into your heels. Try wiggling your hips and arms around a bit to find a sweet spot that works for you.

Hip Flexor Stretch

Sitting at a desks means the muscles on the front of your hips – the hip flexors - are shortened.  The same is true for repetitive movements like running and cycling. To lengthen the hip flexors, stand in a starting lunge position, one foot in front of the other.  Bend both knees so you’re in a quarter lunge. Tuck your tailbone under so your spine is very straight from the base of the neck all the way down to the lower spine. Push your back hip forward. Slowly straighten and bend the legs about 10 times. Each time, pushing the hip forward a little more

Butt Kickers

Tight muscles on the front of your leg - your quadriceps - can cause both knee and hip problems. Walk forward while kicking your heels up towards your butt.  If you plan on sprinting during your workouts – try jogging while kicking your heels up for a more dynamic stretch.

Arm Circles

A tight shoulder can eventually lead to tight hips. Since the shoulder joint moves in several different planes of movement, it’s important to stretch them in several different ways.

• Standing in place, reach your arms out laterally.  Start moving your hands in a forward motion with small circles. Then, let the circles get bigger. Switch directions. 
•  Standing in place, place your arms by your side, palms facing towards legs. Flip your palms up, lift your hands all the way over head (if you have shoulder impingement, only go as far overhead as you feel comfortable).  Clap your hands overhead, then bring them down by your side. Repeat 10-15x 
• Stand in place, pretend like you are swimming.  Do the forward stroke, making sure to keep a bend in your elbows. Then do the back stroke.

 

Windmills

This “old school” movement is perfect for preparing your body for rotational movements required in sports like softball, golf, and tennis or in any exercise where you’ll be using your oblique (side) abdominal muscles.  Stand with your feet hip width apart, arms out to the side.  Reach the arm across the body, then the other. 10-15x.   Reach you hand towards the opposite foot 10-15x.  Reach your hands up high 10-15x.

One Workout Move That Does It All

We don't always have time for long workouts, so we get the question all the time here at Ultimate Bootcamp: what's the biggest bang for my workout buck? We're all about multi-tasking, and many of you have seen the bumper stickers around town by now: I <3 Burpees! Burpees are a tough, total body move that incorporate cardio and strength conditioning.

But how do you do a burpee? Check out this quick video from Ultimate Bootcamp co-founder Jill Tomich that gives you instructions on doing a burpee for both low-impact and high-impact options.

If you like what you see, you'll be happy to know our trainers LOVE burpees! The October sessions of Ultimate Bootcamp in Greater Boston and Providence start next week on October 9th, so join us and check out some of the other total body conditioning moves we have in store!

5 Foods to Eat for Healthy, Youthful Skin

Free-radical damage from sunlight and pollution can wreck havoc on your skin.  Especially the face, hands and neck where your skin is constantly exposed to the elements. Luckily scientists have discovered the best foods to help ward off the signs of aging.

Salmon

The omega-3 fatty acids found in this mild-tasting fish have anti-inflammatory properties that can help fight free-radical build up. Omega-3s can also reduce acne breakouts by suppressing inflammation.

Almonds

Not only do almonds have an abundance of omega-3 fatty acids, they also are a solid source of vitamin E. Vitamin E helps strengthen and protect the subcutaneous fat layer which is prone to free-radical damage.

Grapefruit

If it is plump, healthy looking skin you're after, you need Vitamin C. Foods that are rich in Vitamin C like grapefruits, oranges and strawberries help with collagen synthesis.

 

Sweet Potatoes

This root vegetable is an excellent source of a potent antioxidant called carotenoids.  Also found in carrots and spinach, this antioxidant has been linked to smoother skin and may prevent skin aging.

Water

Youthful looking skin begins with hydration.  Exercisers need to be extra careful to replace the fluids lost while working out to keep their healthy glow. Water not only helps flush out waste by-products, it can help minimize the fine lines and wrinkles!!!  Yet another reason to carry a reusable water bottle with you wherever you go.


Jill Tomich is is a Certified Lifestyle & Weight Management Coach and co-founder of Ultimate Bootcamp. She has a refrigerator full of reusable water bottles ready to "grab & go" to stay hydrated throughout the day.

Farmers Markets in Greater Boston

Fresh produce should be a staple in everyone's diet. Luckily in New England we have some of the best Farmers Markets in and around the Boston Massachusetts area. Try these Farmers Markets in your neighborhood. Most are open early June through October. Check their web sites for up-to-date times and days of the week.

Arlington Farmers Market

Arlington Center, in the Russell Common parking lot, behind Park Terrace, just off of Rte. 60/Rte 30.
Wednesday, 2-6pm
Highlights: pastries, fresh flowers, organic wines
http://www.farmersmarketarlington.org

 

Belmont Farmers Market

The municipal parking lot in Belmont Center, at the intersection of Cross St. & Channing Rd., behind Macy's on Leonard St.
Thursday, 2-6:30pm
highlights: prepared foods, heirloom vegetables
http://www.belmontfarmersmarket.org

Boston Farmers Markets

Copley Square Farmers Market
Tuesday, 11-6pm
Highlights: berries, honey
http://www.massfarmersmarkets.org/

Boston City Hall Farmers Market
Monday and Wednesday, 11-6pm
Highlights: fruit baskets, Katalyst Kombucha
http://www.bostonpublicmarket.org/

South Station Dewey Square Farmers Market
Tuesday and Thursday, 11:30-6:30pm
Highlights: Mediterranean cuisine, garlic, fresh bread
http://www.bostonpublicmarket.org/

Sowa Farmers' Market
The SoWa Farmers Market is currently located at 500 Harrison Ave, in a large parking lot adjacent to the SoWa Open Market at 460 Harrison Ave in Boston Massachusetts.
Sunday, 10am-4pm
Highlights: Food Trucks, iced lemonade, meals to-go  

http://www.sowaopenmarket.com/farmmktinfo

 

Braintree Farmers Market

Braintree Town Hall, One JFK Memorial Drive, Braintree, MA  02184

Saturday, 9am-1pm

Highlights: fair-trade coffees and teas, antibiotic-free meats

http://www.sustainablebraintree.org/food

 

Brookline Farmers Market

Centre Street (near Coolidge Corner)
Thursdays, 1pm to dusk
Highlights: home-baked pies, preserves and jams, chevre chees
http://www.brooklinema.gov/index.php?option=com_content&view=article&id=679%3Abrookline-farmers-market&catid=256%3Afarmers-market&Itemid=544

 

Cambridge Farmers Markets

Central Square Farmers Market
Norfolk St & Bishop Allen Drive, Cambridge, MA
Monday, 12-6pm
Highlights: apple cider, sunflowers
http://www.farmfresh.org/food/farmersmarkets_details.php?market=52

Charles Farmer's Market
Charles Plaza near Harvard Square
Friday, 12-6pm and Sunday, 10am-3pm
Highlights: 100% pure maple syrup, fresh-cut flowers, berries
http://sites.google.com/site/cambridgefarmersmkt/home


Farmers' Market @ Kendall Square
Directly in front of the Genzyme Center
Thursday, 11am-2pm
Highlights: specialty sauces, artisan cheeses
http://www.kendallsquare.org/shop/details/farmers
 
Harvard University Farmer's Market
26 Oxford Street (in front of the Harvard Museum of Natural History)
Tuesday, 12-6pm
Highlights: Stone ground chocolate, Asian produce, artisan bread
http://www.dining.harvard.edu/flp/ag_market.html

Harvard Allston Farmers’ Market
Intersection of North Harvard Street & Western Avenue 
Fridays, 3-7pm
Highlights: baked goods, eggs
http://www.dining.harvard.edu/flp/ag_market.html

Charlestown Farmers Market

Thompson Square, Corner of Main Street and Austin Street, Charlestown, MA
Wednesday, 2-7pm
Highlights: herbs, hanging flower baskets
http://www.local-farmers-markets.com/market/2068/charlestown/charlestown-farmers-market

Dedham Farmers Market

First Church of Dedham, at the intersection of High and Court Streets, across from the Dedham Community House.
Wednesday
Highlights: gourmet nut and dried fruit mixes, European pastries, fresh seafood
http://www.dedhamsquarecircle.org/index.cfm/page/Farmers-Market/pid/10554

Framingham Farmers Market

The Centre Green, 60 Edgell Rd, Framingham, MA 01701
Thursday, 12-5:30pm
Highlights: grass-feed meats, organic produce
http://www.massfarmersmarkets.org/FMFM_MARKET4.aspx?MKTID=29

Jamaica Plain Farmers Market

Bank of America parking lot,
Saturday, 12-3pm
Highlights: honey, Ugly Sauce, bedding plans
http://jamaicaplainfarmersmarket.wordpress.com/

Lexington Farmers' Market

Lexington Center, corner of Massachusetts Avenue, Woburn Street, and Fletcher Avenue
Tuesday, 2-6:30pm
Highlights: live music, organic butter, grass-fed meat
http://lexingtonfarmersmarket.org/

Malden Farmers Market

City Hall Plaza, 200 Pleasant St, Malden, MA
Tuesday, 3-6pm
Highlights: sustainable vegetables, crafts
http://www.maldenchamber.org/site/misc/farmers-market/

Medford Farmers Market

Medford Square behind City Hall
Thursday, 3-7pm
Highlights: candy, flowers, coffee
http://www.medfordfarmersmarket.org/

Melrose Sally Frank's Farmers' Market

First United Methodist Church, 645 Main street, Melrose, MA
Thursday, 2-7pm
Highlights: live music, seafood
http://melrosefarmersmarket.org/

Milton Farmers Market

Town Park in Milton Village, Wharf Street off Adams Street
Thursday, 1-6pm
Highlights: sweet treats, sauces, free-range meats
http://www.americantowns.com/ma/milton/organization/milton-farmers-market

 

Needham Farmers Market

First Parish in Needham, 23 Dedham Street, Needham, MA
Sunday, 1-5pm
Highlights: Artisan breads and cheeses
http://www.needhamfarmersmarket.org/

Newton Farmers Markets

Cold Spring Park Farmers Market
1200 Beacon Street, Newton, MA
Tuesday, 1:30-6pm
Highlights: Olive Oils, Popovers, plants
http://www.newtonma.gov/gov/parks/programs/farmers.asp

American Legion Post 440 Farmers Market
295 California Street, Newton, MA
Friday, 12-5pm
Highlights: Goat cheese, eggs, jellies
http://www.newtonma.gov/gov/parks/programs/farmers.asp

 

Somerville Farmers Markets

Davis Square Farmers Market
Corner of Herbert Street and Day Street, Somerville, MA
Wednesday, 12-6pm
Highlights: turkey, organic produce
http://www.massfarmersmarkets.org/FMFM_MARKET1.aspx?MKTID=63

Union Square Farmers Market
Union Square Plaza, corner of Prospect Street and Washington Street
Saturday, 9-1pm
Highlights: pesto, Asian greens, free-range meats
http://unionsquaremain.org/food/farmers-market/

Roslindale Farmers' Market

Adams Park, Roslindale Village
Saturday, 9am-1:30pm
Highlights: sauces, handcrafted items, kids' activities
http://www.roslindale.net/farmersmarket/

Waltham Farmers Market

Sovereign Bank parking lot, Corner of Main Street and Moody Street
Saturday, 9:30am-2:30pm
Highlights: African specialty produce, handbags, pasta, sauces
http://walthamfarmersmarket.org/

Wellesley Farmers' Market

Washington St (Rte 16) parking area at Whole Foods Market.
Highlights: pickles, farmstead cheeses
Thursday, 2-6pm
http://www.masshort.org/Wellesley-Farmers-Market

Winchester Farmers Market

Town Common between Laraway Road, Church Street, and Waterfield Road
Saturday, 9:30-1:30pm
http://www.winchesterfarmersmarket.org/

Woburn Farmers' Market

Spence Farms, 41 Wyman Street, Woburn, MA 01801
Sunday, 10am-2pm
Highlights: lobster, artisan gallery, acres of room for kids to run
https://sites.google.com/site/spencefarm1/farmers-market

Do you know about other Farmers' Markets in the Boston area?  Let us know. Post a comment. 

5 Healthy Ways to "Treat Yo Self" in Boston

I'm a huge fan of the NBC hit television comedy "Parks and Recreation".  In a recent episode, Donna (Retta Sirleaf) and Tom (Aziz Ansari) celebrate their yearly ritual of dedicating an entire day to treating themselves to the good things in life. Take a peek at this video clip from the show.



So I wanted to share with you 5 ways you can "Treat Yo Self" in Boston...in a healthy way of course :o)

1. Love Alive Smoothie @ Life Alive Urban Oasis & Organic Cafe in Cambridge
   Life Alive has a delicious array of organic food for every kind of diet: vegan, vegetarian, macrobiotic, and gluten-free.  But I'm in love with their Love Alive Smoothie made with Blueberry, Strawberry, Banana, Dates, and Almond Milk. It's filled with antioxidants and it's dairy-free making it the perfectly healthy dessert.
   Treat Yo Self!
   
2. Green Cleaning Maid Service from Healthy Homes Cleaning
   I can't say that I know anyone who loves cleaning their house.  So why not leave it to the experts to get your home sparkling fresh sans the harsh chemicals.  Healthy Homes Cleaning will spiffy up your Eastern Massachusetts pad with their all-natural, environmentally-friendly cleaning products.
   Treat Yo Self!
   
3. Enjoy good-looking BPA Free hydration with Hydros Bottles
   Get fresh water on the go with the super-cool, built-in filter water bottle from Hydros.  One filter can save as many as 200 bottles of water from entering the landfill, plus $1 of every purchase helps fund clean water projects around the globe. You can pick one up from Marathon Sports for about $25.
   Treat Yo Self! (and help others)
   
4. Get a Deep Tissue Massage from Michael Moore
   Boston spas know how to pamper. But a massage from Moore Massage on Newbury Street can do so much more for your body - increase circulation, help release Trigger Points (knots), manage chronic pain, reduce stress and well, I can't say enough about it! Warning, you will be addicted to how wonderful your body will feel afterwards.
   Treat Yo Self!
   
5. Organic Produce delivered to your doorstep from Boston Organics
   For as little as $29, you can have AMAZING, FRESH, LOCALLY-HARVESTED, IN-SEASON produce delivered once per week to your house!  Forget the last minute, ravenous trips to the grocery store after work. Boston Organics will have a bountiful, healthy array of fruits and veges waiting on your doorstep when you get home.
   Treat Yo Self!

Boston's 'Fat Smack' Fights Sugary Drinks. Is it enough?

In September, Mayor Menino and the Boston Public Health Commission launched an awareness campaign against sugar-sweetened beverages.  As of October 7th, municipal buildings are under an executive order to no longer sell, advertise or promote drinks filled with sugar. On the so called "red" list of beverages are non-diet sodas, pre-sweetened ice teas, refrigerated coffee drinks, energy drinks, sports drinks, and juice drinks with added sugar.

It's Mayor Menino's hope that it's not just municipal workers who will be affected by the awareness campaign.

“With the launch of this campaign, I’m asking all parents in the city of Boston to join me in taking responsibility for helping young people choose healthier foods and beverages. And I’m asking youth – especially teenagers – to take a leadership role among your peers and push them to make healthier choices,” Mayor Menino said.

It's estimated that more than 40% of Boston Public School children are overweight or obese and about 10% of their calories are coming from sugar sweetened beverages.

The Boston Public Health Commission created a website www.sugarsmarts.org, where parents can learn about the potential effects sugary drinks might have on their children.  Parents are encouraged to give their children more water, low-fat milk and 100% fruit juice drinks.

But perhaps the most talk-worthy awareness campaign the Boston Public Health Commission launched is directed at teens themselves: Fat Smack.  In the videos and ads, flying blobs of lard are launched at teens who are drinking sugar-filled drinks. Now THAT's a wake-up call!


Fatsmack! from HealthyBoston on Vimeo
 
FatSmack.org is a great resource for teens. The big, fun graphics and clearly written copy reveal surprising facts about sugary drinks teens - and adults - might not know.  Including the cost of health care due to obesity is "like buying everyone in the U.S. an iPad 2."

However, I don't agree with the some of the optional "healthy" beverages the Boston Public Health Commission suggests as substitutes for sugar sweetened drinks: diet sodas, diet iced teas and low-calorie sports drinks.

While these beverages are often lower in calories than their non-diet counterparts, many contain artificial sweeteners such as aspartame and saccharin.  These can be 300 to 600 times sweeter than sugar, and some studies show them to be potentially addictive, just like sugar.

When the brain pumps out excessive dopamine because sweeteners and sugars make us feel good, our brain wants more, causing cravings. Why replace sugar cravings with sweetener cravings?  This fight on sugary drinks is about creating new, healthy habits that could last a lifetime, not about creating new addictions that are "less bad" than the old.

Let's not lead teens and their parents to believe that sugar substitutes are the best solution, let's lead them towards reducing overall sugar consumption....period.

---

Jill Tomich is a certified Lifestyle and Weight Management Coach and co-founder of Ultimate Bootcamp. She works one-on-one with adults to help them lose weight, reduce their risk of heart disease and live more confidently by helping them develop new, healthy habits that will last a lifetime.

You Don't Have To Be a Triathlete to Complete Your First Triathlon!

Is the word “Triathlon” something that makes you feel suddenly not part of a conversation? Is it something that you’d love to do, but don’t have the time, fitness, or knowledge? How about the fact that maybe – just maybe – you don’t see yourself as someone who could possibly participate in – and finish! – a triathlon…? Well, believe me – there’s not a competitive triathlete, or marathon runner out there who didn’t think those very same things once. In fact, if you've experienced a fitness regime like Ultimate Bootcamp, you know anything is possible.

Finding the Time to Train
As with many other things in life, including fitness, time is of the essence. How you choose to use your time is up to you, and it’s probably that very choice that separates you from doing many things you think you could never do. Let’s add up the number of hours you watch TV each week, or play video games, or even read.  If you gave that time – even just some of it – to triathlon training, you’d be at the start line in no time! Let’s break it down a little more.

What kind of Triathlon is good for beginners?
An ideal place to start is a sprint triathlon. Most of these races total about 14 or 15 miles. A ¼ or ½ mile swim, a 10 or 12 mile bike, and about a 5k run. If you spend time at each one of these sports every week, you can get there. If you were to spend just 30-40 minutes swimming, biking, and running every week, you’d still have time on your hands! 30 minutes! If you were to replace just one daily activity with training, or even just get out of bed a half-hour earlier, you would have found the time.

Make a Triathlon Training Schedule
Treating your training like an actual appointment is an approach that works for many people. If it’s in your calendar, and you promise to keep that appointment with yourself, you’ll succeed. Joining a running club or triathlon group is one great way to have that 'task' in your calendar. And – once you get used to having all that fabulous new fitness in your life, you’ll begin to build upon it – lengthening the amount of time per day, or increasing the numbers of days per week, until you hardly recognize yourself! Improved health, higher levels of fitness, weight loss, a cool new conversation piece…the benefits are endless!

Advice for Triathletes
What you don’t want to do is commit to doing a triathlon, but not complete the training properly. Your body needs to adjust to the various demands being put on it by swimming, biking, and running. Your joints need to adapt, your muscles need to learn to recover, and you need to be able to gauge and test your ability and new-found skills.

So let’s give this a shot, shall we? Doesn’t 2012 look like a really perfect year for you, and your new hobby? Even if you do just one triathlon, and never do another one again, you’ll still have done a triathlon! So what are you waiting for? Get online to sites like active.com, find a race in your area in the next 3-6 months, and sign up. Then…all you have to do is train. Piece of cake! We’ll be right here, with all the tools you’ll need to reach the start line. See you there!

What is the Best Temperature to Run Outside?

Some say the best temperature to run outside is a matter of preference.

Although I'm sure your friends could argue all day long what the perfect outdoor temperature is for you, studies show that endurance runners are most efficient at running in temperatures between 36 and 52 degrees Fahrenheit. These are the exercise temperatures where your body can most efficiently bring oxygen to your muscles, without making a detour to help cool down or warm up your body.

Surprised? Let's take a look at how your body works.

How do temperatures effect running or exercise performance?
When the your body becomes too warm during exercise, part of your energy is spent cooling your body. Increased blood flow helps shed the excess heat by encouraging perspiration.

When your body temperature becomes too cold, blood flow becomes more centralized to keep internal organ temperatures regulated. This often leads to less oxygen in your extremities, including your legs and feet. Oxygen which, ideally, would be used for muscle movement, is used to keep your body temperature steady.

Bottom line, when temperatures are at the extremes, your body's number one goal is to regulate body temperature, not regulate your running pace.

But all that said, it doesn't mean that temperatures outside of the "perfect" range should curb your outdoor workouts. In fact, marathon runners have successfully trekked through the grueling Sahara Desert and icy Antarctica!

Just as it takes an acclimatization period to exercise at your full potential at high altitudes, the same goes for warm or cold temperatures. Running outdoors all season long will help curb the need for this acclimatization period.  If you're hopping outside for a workout after a hiatus, listen to your body and be prepared. Luckily, outdoor exercisers have a plethora of really cool gear to protect them from the weather.

Sweat-wicking undergarments and base layers are the first line of defense in both cold and warm temperatures.  Clothing that helps sweat evaporate more quickly (even when it is cold) will help regulate your body temperature.  Rated SPF50 cooling shirts help protect your skin against the sun when it's warm. Wool and polypropylene layers along with gloves and hats can help keep you winter-proof during the harshest cold conditions.

Want more tips to stay safe while exercising outdoors in extreme weather conditions? Check out these 12 Tips to Weather Outdoor Workouts.

Boston Company's Workout Pledge Helps Military Wife

Supports the Michelle Obama-led White House Initiative ‘Joining Forces’

Kristen Cohen, wife of specialist Benjamin Cohen of the 1-182^nd Infantry Regiment, is without her husband for the next year while he is deployed overseas. Instead of letting the worry of her husband’s well-being affect her health, Kristen met the stressful times with a healthy promise to herself:  stay in shape and meet new people by joining a workout group.  

Enter Ultimate Bootcamp, a Boston-based outdoor fitness company renowned for their challenging, yet personable Fitness Trainers.  Earlier this year, inspired by the White House initiative Joining Forces, Ultimate Bootcamp pledged 500 hours of free fitness classes to Massachusetts military families and Reservists.  When Kristen learned about the pledge, she jumped at the opportunity and enrolled in a  free 4-week long Ultimate Bootcamp fitness program.

Kristen and Ben Cohen

From 6:30-7:30pm, 3 days per week, Kristen found new strengths as her Bootcamp instructors cheered her on through group relay races, stair runs and muscle toning exercises using the great outdoors as the gym.

“I joined Ultimate Bootcamp to meet some new people since I am alone for one year. Having a group to workout with motivates you to push yourself hard since people are going through the same pain.  I loved it so much I joined for another 4 week session!” Kristen says smiling.

Joining Forces was created by First Lady Obama and Dr. Jill Biden to provide a grassroots pathway for Americans to support the efforts of the National Guard, Reservists and their immediate family members.  For Ultimate Bootcamp Co-Founders Jill Tomich and Peter Lavelle, Joining Forces made giving back to their community simple.

“It’s fantastic to see people like Kristen out there with us, benefitting from such an easy yet healthy initiative” says  Lavelle. “Any opportunity to help military families is a great opportunity; seeing the actual physical gains of these individuals is even more satisfying!”

Lavelle also commented on how Kristen is able to use Ultimate Bootcamp to connect with her husband as he, too, works out daily with his buddies on base. “Once my husband gets back we will do a summer boot camp session together next year!” she quipped.

Opportunities are still available to take advantage of Ultimate Bootcamp’s 500 hour workout pledge. Those interested in participating in a 4-week Ultimate Bootcamp fitness program free of charge can find out if they’re qualified by logging on to www.ultimatebootcamp.com/joiningforces.

About Ultimate Bootcamp

Founded in 2004 by Boston fitness experts Jill Tomich and Peter Lavelle, Ultimate Bootcamp has grown to become the largest provider of outdoor fitness programs in Eastern Massachusetts. 11 locations throughout Greater Boston and Metro West have housed over 6,000 bootcampers who tone muscles, run obstacle courses and push their physical limits in Ultimate Bootcamp’s 4-week, results-driven workout programs.  Ultimate Bootcamp continues to set industry standards by hiring positive, encouraging fitness trainers who can make a participant's belly ache with laughter, not just sit-ups…hence their motto: Ultimate Fitness. Ultimate Fun.

www.ultimatebootcamp.com

About Joining Forces

With the backing of President Barack Obama and Vice President Joe Biden, and in the spirit of Let’s Move!, First Lady Michelle Obama and Dr. Jill Biden are spearheading the Joining Forces campaign and recently wrapped up a cross-country tour to meet with communities, businesses and organizations that are supporting the nation’s military families. The American Council on Exercise (ACE) is facilitating the connection of military families to fitness providers.  They’ve set a goal of inspiring fitness professionals throughout the nation to donate a total of 1 million hours of fitness services to Joining Forces.  www.whitehouse.gov/joiningforces  www.acefitness.org

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Vibram Five-Fingers Study Video

Are your shoes causing more harm than good?

This is the question that has led to the explosion in the popularity of barefoot running, natural running shoes and the popular ChiRunning technique. It's thought by some that the extreme cushioning of running shoes leads to more injuries because it changes a person's natural running stride.

When wearing running shoes, many runners tend to make first impact in the heel first, instead of the forefoot.

In a recent American Council on Exercise study, researchers took a look at Vibram Five-Fingers shoes and how it can change your running position.

Outdoor Workout Fundraiser - Finding a Cure for VHL Disease

Saturday, August 27th | 9:00-10:30am | Arsenal Park, Watertown, MA

When long-time Ultimate Bootcamp Trainer Jeanine Babineau asked if we could help her organize a fundraiser workout for VHL Disease, we had never heard of it before.

Jeanine explained that her father James Babineau (pictured here with his daughters) was diagnosed with Von Hippel-Lindau Disease (VHL) in 2005. This genetic disease is the random growth of numerous life threatening tumors in various parts of the body, which if left untreated can result in blindness, paralysis, brain damage, and even death. Upon being diagnosed, Jeanine's father has undergone SEVERAL surgeries in his pancreas and kidneys, and has endured many painful procedures. He is truly a “walking miracle” and inspiration to his family. Unfortunately, there is no cure for VHL...yet.

We would like to invite you to join Jeanine as she leads a motivating, outdoor workout to raise funds for the VHL Family Alliance. Burn major calories and kick your weekend off to a fantastic start knowing that you took a step in helping others lead a healthier life.

And be sure to say hello to Jeanine's mom at the raffle table before, during or after the workout. All proceeds from the fundraiser will go towards finding a cure for VHL and supporting family members of those who have VHL disease.

If you would like to attend the inspiring VHL Fundraiser Workout, online registration is required. Visit www.ultimatebootcamp.com/vhl/.

Top 3 Best Tricep Exercises

Summer is sizzling and whether you like it or not, tank tops and swim wear rule the fashion scene. As a result, many female bootcampers are requesting exercises that tone the "jiggly bits" and "bat wings" on the back side of their arms. The guys are wondering how they can get that horseshoe-shaped definition in the same area. So which exercises are most effective at doing that?

The American Council on Exercise recently sponsored a study that shed some light on the answer. And not surprising, the study revealed that 2 out of the top 3 best tricep exercises use body weight for resistance!


Tricep Anatomy
Our triceps - which are located at the upper, back of our arm - have the potential to be the power house of our arms due to the fact that our triceps have about twice as much muscle mass as our biceps. The tricep brachii has 3 heads: medial, lateral and long head. Our triceps help extend our elbow, straighten the arm and helps our lattisimus dorsi (back muscles) lower the arm down towards the body.

Tip: If you want to increase the weight you bench press, increase the strength of the complimentary muscle: your triceps!

Best Tricep Exercises
To determine which tricep exercises were the most efficient and effective, researchers used electromyographic (EMG) electrodes to measure the muscle effort. They attached 2 sets of electrodes on each subject's triceps and asked them to perform a series of tricep exercises.

Which tricep exercise took home the first place prize?
Triangle Pushups!


In 2nd and 3rd place respectively were tricep kickbacks and tricep dips.

Those which scored significantly lower than Triangle Pushups included:

• rope and bar pushdowns
• lying barbell tricep extension s
• overhead tricep extensions
• close grip bench press

View the full Tricep Study

Sadly, one of my favorite tricep exercises was not featured in the study: the single arm tricep pushup. This is an especially challenging, advanced exercise. Try using one arm to bend and extend the elbow using half your body weight as resistance!

Remember, while triangle pushups, tricep kickbacks and dips are the most effective tricep exercises, overall body fat reduction is a key ingredient to getting the "toned" look in any specific body area. Be sure to incorporate a nutritious diet and cardiovascular activities into your healthy lifestyle.

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Jill Tomich is the co-founder of Boston-based Ultimate Bootcamp. Her 13 years of broad experience in the fitness industry means she has a lot of tricks - and toned triceps - up her sleeves. Read more about Jill...