Benefits of Epsom Salt

Need relief from sore muscles?  Feeling fatigued and stressed? Are achey joints limiting your favorite activities?

A relaxing epsom salt bath might just be the perfect remedy.

Epsom salt relieves sore muscles

Epsom salt is actually a combination of magnesium and sulfate.

Magnesium is a very important mineral.  It helps keep our body in balance in numerous ways by being a "conductor" for other important body functions.

Magnesium helps regulate blood pressure and kidney functions, absorbs calcium for strong bones and produces energy for our muscles to move efficiently.

Since ancient times, magnesium-rich Epsom salts have been used by healers all over the world.  Now, Epsom salt is an important tool active people, such as bootcampers, runners and cyclists, should have in their training regime.

You might already be taking magnesium supplements without even knowing it.

Magnesium is an electrolyte.  It's often found in popular sports drinks along with sodium and potassium.  But some people have difficulties absorbing magnesium from their diet.

With our skin being highly pourous, an Epsom salt bath might be the most effective way to increase your magnesium intake.

HEALTH BENEFITS OF EPSOM SALT BATH

NATURAL ANTI-DEPRESSANT

When magnesium is absorbed, it helps produce seratonin which is a mood elevating chemical. Many  anti-depressants contain seratonin. When we're stressed, it lowers levels of magnesium in our body. Take an Epsom salt bath to help replenish magnesium and increase seratonin levels.

REDUCE INFLAMMATION

The body's tissues can become inflammed for any number of reasons.  External and internal forces can cause inflammation in the body. Epsom salt baths have been know to reduce the inflammatory effects of muscle strains, bruises, bronchial asthma and even headaches.

RELIEVE SORE MUSCLES

Delayed onset muscle soreness is a common occurence when trying a new fitness activity like bootcamps. When you perform exercises, microscopic tears occur in the muscle. The human body has the amazing ability to repair, and strengthen, these muscles. Soaking in Epsom salt can help increase blood flow to repair these tiny tears faster.

Directions:

Pour 2 cups of Epsom salt into your next bath and soak for at least 12 minutes. Some Epsom salt bath mixtures also contain a mixture of other soothing bath oils and fragrances. My favorite is a refreshing spearmint!

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!

What to Eat Before a Workout

Do you want to reach your fitness goals faster?   Finally see those toned muscles that are eagerly awaiting below the surface?   Or run your fastest race ever?

If so, you need to use food as your fuel. 

True, we might turn to food at times for comfort or companionship or to celebrate; but food, ultimately, is fuel. That's an important statement to remember when you're grocery shopping, out to dinner with friends and especially if you want to get the most out of your boot camp workouts.



Find the Perfect Pre-Exercise Meal Plan

If you choose to fuel your body poorly - or not at all - before your workouts, it results in a fitness furnace that cannot possibly run at maximum capacity.  That's a shame, because you could be burning more calories and building more lean muscle in your workouts if you eat a proper meal before exercise.  Eating the right foods before you workout will reduce light-headedness, sluggishness and give you energy to push yourself beyond your limits. The science of sports nutrition can also help you figure out what to eat before a 5k race, a training session or a big game.

General Pre-Workout Meal Rules

• Consuming carbohydrates is key before your workout, race or big competition.  The body can quickly turn these carbohydrates into energy while proteins and fats take longer to digest.
• Fluids - including low-calorie sports drinks if you're a heavy sweater or will be exercising longer than 60 minutes - are also important to prime your body for the workout ahead.  Keeping a water bottle close by your side even when you're not working out can help increase your H2O intake.
• High intensity workouts - like sprinting or interval training - move blood from your stomach to your extremities to help with muscle movement.  You might find foods that fuel your workout perfectly when you exercise at a moderate intensity won't agree with you during a high intensity workout.
• Foods that are high in sugar, caffeine, fats and fiber should be avoided directly pre-workout as they also tend to upset your gastrointestinal tract.

 

[Sports Drinks & Workouts: Friends or Foes?]

 

 

What to Eat Before a Morning Workout

You barely have time to comb your hair, let alone eat food before your morning workout, so why on earth should you wake up even earlier to eat?

It's estimated that non-breakfast eaters hamper their early morning workout capabilitites by 20%. That's 20% less calories burned, 20% less lean muscle building, and 20% less fat-burning power.  Plus, you're a big slug bug when you wake up! Overnight your blood sugar levels have dropped like a rock.

As soon as you arise begin sipping water. Try to get at least 100 calories of easily-digestible food before working out, like a medium-sized banana, 1/2 container of yogurt with cereal sprinkled on top, or 1/2 an english muffin.   If you simply cannot stomach an early morning breakfast, try eating breakfast as your dessert the night before. A piece of multi-gran french toast with blueberries can help put a little reserve energy in your tank for the next day's workout.

Many endurance athletes actually wake up in the wee hours of the morning to eat a full breakfast, then go back to bed before waking again for their 6am workout!!!  If they can do that, then you can wake up 7 minutes earlier to eat a bowl of cereal.

What to Eat Before an Evening Workout

Working out at night means you have a whole lot of obstacles that could come between you and your optimized pre-workout meal. Don't let those last-minute deadlines de-rail your pre-exercise meals.

Energize your evening exercise by eating a substantial lunch low in fat with a moderate mix of protein and carbohydrates.  Keep the fiber content moderate as well (avoid the bran muffins) and drink several glasses (24+ ounces) of water throughout the afternoon.  Then, one hour before the workout, have a pre-exercise snack that you know will agree with your stomach like a small fruit smoothie or a low-fat granola bar. The longer your workout, the bigger the snack should be.

 [Detox Diets: To Cleanse or Not to Cleanse]

 

What to Eat Before a Run

Runners often find it difficult to find the right pre-run meal.  Imagine whatever you just ate being bounced around your stomach like a ping pong ball. Ugh, it's no wonder your stomach might be upset!  If you're new to running, it might take your gastrointestinal track time to adapt to eating before your run.  Try eating a few bites of a really simple carbohydrate, like a bagel, a few hours before your run.  Over the next few weeks, try to gradually increase the size of your snack to about 200-300 calories and decrease the time between eating and running to one hour.

How to Find Your Best Pre-Workout Meal Plan

Experimenting is part of finding out the best pre-workout meal for you.  Pre-exercise snacks that are perfectly fit for your friends or Fitness Trainer might not work for you.   Pre-workout meals that fuel your moderately intense workout might not work when you go hard-core.  Foods that boost your energy during training sessions might not work on competition day when your nerves get the best of you.

To help you find your perfect "pre-game" meal or snack, keep a food journal that notes how you felt before your meal and then during/after your workout or race. Make small adjustments in nutrient timing or small adjustments in your food choices if your snack upsets your stomach or you feel sluggish. The mark between having a good workout and an amazing one could be switching to a different food or simply eating that same food earlier or later in the day.

If you find it difficult to find your award-winning food combination, a Registered Dietician or Sports Nutritionist can help you explore your options.  Just remember to bring your food journal to your first session;  that's half the battle in discovering what pre-workout plan is best for you.

[ Double Your Weight Loss: How One, Simple Proven Trick can Help Bootcampers ]

 

 

 

 

Jill Tomich is is a Certified Lifestyle & Weight Management Coach and co-founder of Ultimate Bootcamp. Before her early morning workouts she eats a 1/2 apple with peanut butter.  To outlast her tennis opponents, she eats a hearty vegetable salad with tuna 3-4 hours before the match, a piece of Ezekial bread with jelly and a banana one hour before and drinks copious amounts of water throughout the day.

Ultimate Bootcamp Trainer Kim D. on NECN - Working Out in Extreme Heat

With heat advisories in effect for much of New England this week, it is important to work out in the early morning or in the evening when temperatures cool down.

"You want to be careful especially when the sun starts coming out," Ultimate Bootcamp Instructor Kim Driscoll said.

Driscoll says one word needs to be on your mind if you're working out in the heat - hydrate.

"If you're going to come out and work out, you want to make sure you're hydrated before you work out, hydrate during your work out and more importantly afterwards," Driscoll said.

View the Video Segment on NECN

On Tap for Today Goes to Bootcamp: Post 6

This session, we've invited a Boston blogger, Elizabeth from On Tap for Today, to attend Ultimate Bootcamp as a way to change up her routine and help increase her running speed. Elizabeth will be blogging about her Ultimate Bootcamp experience, and we'll be posting her entries here as well. Check out her blog and follow along!


I wish Mother Earth would decide which season she fancies and just stick with it.  In the past two weeks, we’ve experienced spring, summer and winter.  Some days I’ve battled allergies, others I’ve worried about getting a sunburn.  On Monday morning, my cheeks (both sets) nearly froze off.  I am all for variety, but this erratic weather’s getting old.  Sort of like me.

Before starting bootcamp, I never realized how little time I actually spend outside.  For all I know, this weather pattern may be completely normal.  Likely, it’s nothing to complain about (like most things I complain about).  On the average day, I’m outside with Clark for three walks, each lasting ten minutes or just long for him to do something naughty (ex. uproot six newly-blooming daffodils).  Whichever comes first.  I might make a run to the bank or post office during the day, or rush to the curb minutes before my car is ticketed.  Otherwise, I’m chained to my desk.  Which is very much indoors.  On a semi-related note, I just got the results of my blood work back from my doctor.  Apparently I am vitamin D deficient.

Are these mornings outdoors helping to put me more in touch with nature?  Perhaps.  If you’ve ever been camping with me, though, you know I prefer to keep a comfortable distance.  I don’t really know where I was going with any of this.  Let’s just talk about the workouts.  We spent Monday at the track and field at Saunders Stadium.  Having underdressed and then overdressed last week, I went back to underdressing and was freezing.  As mentioned above.  The running helped a bit, but as soon as we slowed down, I was shivering again.  I’m three paragraphs in to this post, and it’s becoming largely evident that I am wimp.

Monday’s workout included:

• Lots of dynamic stretching, plyometrics and mobility work
• 4 x 400 meters on the track
• 3 x Suicide runs to/from the 50 yard line (sprint forward, back pedal to the goal line)
• 3 x Bear crawls 10 yards forward/back
• Squats (jump, tuck, wide stance, regular)
• Shoulder raises with a resistance tube
• Shoulder presses with a resistance tube

I channeled my inner Ochocinco, and imagined myself running plays on the field.  And actually, like, doing them right.  (No offense, Chad.)  I secretly always liked running suicides at soccer practice in high school.  If that makes you stop liking me, I would understand.  There are so many different running drills you can tackle (baahaha) on the football field, though.  Here’s the breakdown for one of Monday’s drills.

Another favorite of mine involves sprinting the diagonal, from one corner of the end zone to the opposite, and then slowly jogging to the nearest corner before sprinting again.  This feels especially good barefoot, on a natural grass field (that is to say, not turf).  During warmer weather, obviously.  Switching
sports
 gears a bit, today’s workout took place on the basketball courts behind the McDonough Field House and focused on legs.  I will be foam rollin’ with the homeys tonight, for sure.

Today’s workout included:

• .25 mile warm-up on the track
• Many, many squat thrusts
• Suicide runs on the basketball courts
• Squats
• Jumping jacks
• Wall sit with a resistance band
• Lunges (static, walking, using a resistance band)
• Leg throw-downs

Though I am a bit shy when it comes to picking partners, knowing that someone else is waiting for me to finish a suicide run or 25 push-ups provides tremendous motivation.  I don’t want to leave that person hanging (or, in plank position).  Being accountable to the group has definitely helped me to stick with these early morning workouts.  That, and the opportunity to pretend I’m a New England Patriot for fifteen minutes.

Elizabeth writes at On Tap for Today, a Boston-based lifestyle blog featuring inspiration for fun, healthy and full living.  She is a non-profit executive, a two-time marathoner, and an avid Boston sports fan.  You can follow Elizabeth's adventures at Ultimate Bootcamp on her blog, or on Twitter.

On Tap for Today Goes to Bootcamp: Post 5

This session, we've invited a Boston blogger, Elizabeth from On Tap for Today, to attend Ultimate Bootcamp as a way to change up her routine and help increase her running speed. Elizabeth will be blogging about her Ultimate Bootcamp experience, and we'll be posting her entries here as well. Check out her blog and follow along!


I probably shouldn’t admit this, but prior to Wednesday’s workout, I thought the Dorchester Heights monument was, um… in Dorchester.  It’s visible from the highway and I spot it nearly every night on my way home, but didn’t realize it was just a few blocks from our condo.  Even more embarrassing is the fact that I’ve both run by and attended meetings in the school buildings on the G Street side of the park on multiple occasions and was still oblivious.  So Thomas Park and Dorchester Heights are the same place, you say?  Yikes.  Incidentally, there’s a great band from Southie called Thomas Park.

[Image from Google maps, obvi]

By the end of this four week session, I will have Ultimate Bootcamp to thank for an improved sense of geography.  Hopefully.  The last two workouts of this week were my favorites, so far.  We’re lucky to have access to so many great locations in Southie: the Harborwalk, the track and field at Saunders Stadium, Carson Beach and those beastly hills leading up the Heights, to name a few.  After a warm-up run and a set of mountain climbers in the sand, Kim brought us over to Covington Street, which runs parallel to G Street (my arch nemesis while training for my first marathon) and is divided by East 8th.  There is a set of stairs at the top of the street, which leads to Thomas Park.  Once we got to the base of the hill, we were off and running.

Wednesday’s workout included:

• 5 sets up sprints up the lower half of the hill (slow run to the bottom)
• Walking lunges up the lower half
• Reverse walking lunges up the upper half
• Running up the upper half of the hill and the stairs
• Running up the full hill and stairs
• Calf raises on the curb
• Mountain climbers (standard, knees to outside elbows, knees to opposite shoulder)
• Sit-ups

Those reverse lunges up the hill?  Nearly impossible.  It’s a miracle I stayed upright.

Kim made such great use of the hill, stairs, monument and park.  With all kinds of paths and stairways, we covered quite a bit of ground.  Myfitbit (which I programmed with my new favorite mantra -nerd alert!- above) read 4.6 miles by the time I made it back to the car.  The view from the top of the Heights was spectacular, and made it a bit easier to squeeze out those last few sit-ups.  The early morning dog party happening on the lawn beside us helped too.  The forecast for rain on Thursday had me a bit scared, but fortunately it turned out to be quite nice both days.  To continue of our exploration of the neighborhood, Jeanine took our group out to the John F. Kennedy Presidential Library along the Harborwalk.

It is well worth a visit there, especially if you love history and politics, like me… or if you’re looking to enjoy a view of the Old Harbor.  We had plenty of time to enjoy the view on Thursday along the Harborwalk, as we made our way from the McCormack Bathhouse  to the JFK Library.  We stopped every 100 yards or so for push ups, squat thrusts and forward squat jumps before partnering up for some stairs and push-up drills at the library.

Thursday’s workout included:

• Warm-up run
• Jumping jacks
• Squat thrusts
• Push ups (singles, singles with a resistance band, and the brutal down for three counts, up for one variation)
• Walking lunges
• Stairs
• Indian sprints

We covered varied terrain, including boardwalk, sidewalk, sand, grass and a dirt hill towards the end of the route.  While this is much harder (and requires better concentration) than running on a treadmill, it’s great for balance and core work.  Plus, it keeps things interesting.  Jeanine estimated that the route is 3 miles total– it would make a great out-and-back run, especially on a nice day.  We looked like total badass ninjas, as my partner put it, wearing our resistance bands tied around our waist while running.  I would have never thought to bring a set of bands on a run, but it makes perfect sense if you’re looking to get a full body workout in.  I barely noticed they were there.  And yes, we did look totally badass.

Full monty disclosure: I am attending this session of Ultimate Bootcamp at no cost.  I am not being compensated for writing about participating, and per usual, you can trust me to be open and honest about the experience.

Elizabeth writes at On Tap for Today, a Boston-based lifestyle blog featuring inspiration for fun, healthy and full living.  She is a non-profit executive, a two-time marathoner, and an avid Boston sports fan.  You can follow Elizabeth's adventures at Ultimate Bootcamp on her blog, or on Twitter.

On Tap for Today Goes to Bootcamp: Post 4

This session, we've invited a Boston blogger, Elizabeth from On Tap for Today, to attend Ultimate Bootcamp as a way to change up her routine and help increase her running speed. Elizabeth will be blogging about her Ultimate Bootcamp experience, and we'll be posting her entries here as well. Check out her blog and follow along!


With the excitement of last Thursday’s BPS “skip day” (essentially, a non-event) behind us, the gates at our usual parking spot along the beach were open on Monday morning.  Despite waking up a full 15 minutes before my alarm, I felt a little more sluggish than the previous week.  Realizing that the weather was much more March-like, I added an extra layer and hit the road.

[Image source]

Kim brought us across the field to the sidewalk along Columbia Road for a warm-up run and plenty of lunges and squats.  Using the Farren footbridge, we alternated between running up and over Columbia Road and hunkering down for jump squats and split jumps (I have a feeling there’s a more technical name for that), and static squats and lunges.  We also spent some time on the damp, cold grass (after a brief taste of summer, it is definitely early spring again) taking on suicide-style runs paired with sit-ups and side planks with a twist.

Monday’s workout included:

• Warm-up run
• Lunges (front, side, walking)
• Squats
• Squat jumps
• Planks (high, low, side, walking)
• Sit-ups
• Push-ups
• Leg lifts

I came home feeling cold, soggy, and ready for a nap.  Unfortunately, that nap had to wait until bedtime.  There was a lot to like about this workout though, especially I using the bridge for climbing.  It was a great reminder that we don’t need to travel far or find expensive equipment to get a great workout in.  There is so much available right in our own neighborhood.  Though I am not sure I’d be comfortable busting out a set of burpees by myself in the middle of the sidewalk, it’s good to know that’s always an option.  If all else fails.  And I’m really desperate.  (I am trying to imagine a scenario where this would be the best option… so far: nothing.)

Tuesday provided a new challenge:  get from bootcamp to work in under 60 minutes in a suit with my face on and my hair did.  I had an early morning meeting in the Financial District and was forced to duck out of class 10 minutes early to ensure I wasn’t late.  I really could have used 45 extra minutes just to warm up.  Good Lord, it was cold yesterday morning.

I’m no meteorologist, but the wind coming off the ocean made it feel more like -28.  Despite wearing a tank top, a short-sleeved tee, a long sleeved thermal, a fleece, a ridiculous hat (with a pompom) and gloves, I was still quite cold.  I was hoping for a lot of running for this reason.  That, and I had a tetanus shot on Monday and my left arm feels like it’s full of lead.  I crossed my fingers for a leg day, but as soon as Jeanine kicked off the workout with 25 burpees, I knew that finger crossing was in vain.

Tuesday’s workout included:

• .25 mile warmup
• Burpees
• Jumping jacks
• Line drills on the football field
• Pushups
• Planks
• Bicep curls
• Overhead presses
• Rows

My arms felt less like lead and more like jello by the time I made it to the car.  I wish I could have stayed for the full hour, but sometimes duty calls.  I should probably remind duty to not schedule any more 8:00 meetings.  Later in the day, as I ran through all of the other meetings, appointments, and tasks that needed tackling, I was so thankful to have started the day with a workout.

Before beginning Ultimate Bootcamp, almost all of my workouts (boxing, running, yoga, soccer) were at night.  I can’t tell you how many times a work or personal obligation got in the way of those workouts.  While it would have been easier on such a cold morning, with a meeting to worry about, to have stayed in bed, I am really glad my fellow bootcampers and I chose to get up and work out.

Full disclosure: I am attending this session of Ultimate Bootcamp at no cost.  I am not being compensated for writing about participating, and per usual, you can trust me to be open and honest about the experience.

Elizabeth writes at On Tap for Today, a Boston-based lifestyle blog featuring inspiration for fun, healthy and full living.  She is a non-profit executive, a two-time marathoner, and an avid Boston sports fan.  You can follow Elizabeth's adventures at Ultimate Bootcamp on her blog, or on Twitter.