Guest Blog Post: Inspiration from Team in Training and Upcoming Races For Charity

Today's guest blog is brought to you by Team in Training (TNT), an organization that brings together runners, cyclists, and sports enthusiasts to raise money for the Leukemia & Lymphoma Society. TNT provides fundraising support, coaching, training and more to help athletes along the way as they fund a great cause. Learn more about TNT at: http://www.teamintraining.org/ma/.

With the Boston Marathon quickly approaching on April 15^th, the dedicated group of individuals running with Team In Training (TNT) keep on fighting! Having just completed their 20 mile run, the team stays focused, while keeping their eye on the prize- the satisfaction of knowing they run for something bigger than themselves. Having already raised over $770,000 for The Leukemia and Lymphoma Society, the team keeps pushing to reach that $1 million milestone. Their efforts bring us one step closer to finding a cure to cancer.
 

With race day around the corner, former Boston Marathon participant, Whitney Olson, can’t help but reminisce about her experience with the team last year:

“Team in Training touched me in a way I didn't realize it would. I never thought that I would make friends with women that I’ll undoubtedly stay in touch with for years to come. I never thought that I’d actually consider raising thousands of dollars again, but I am. It felt so good to be a part of something that is bigger than myself. Everyone of those Team in Training members was utterly committed to that marathon in ways I didn’t know possible. To say they impressed me is an understatement. I’d recommend Team in Training to anyone looking to run with a charity. And to my team, friends, running partners, coaches, volunteers and staff, thank you from the bottom of my heart for the experience of a lifetime!”

If Whitney doesn’t inspire you to tie your sneakers today, I don’t know what will!  The sun is finally beginning to shine, so with the new season, try something new and experience this satisfaction by putting meaning behind those miles!  With the support of your team members, coaches, and mentors, we will get you from the couch to the finish line!

Check out our exciting fall season line up:

NEW ENGLAND SPARTAN SPRINT

Amesbury, MA – August 11, 2013

NEW BALANCE FALMOUTH ROAD RACE

Falmouth, MA – August 11, 2013

THE NATION’S TRIATHLON™

Washington, D.C. – September 8, 2013

MAINE MARATHON AND HALF MARATHON

Portland, ME – October 6, 2013

TUFTS HEALTH PLAN 10K FOR WOMEN

Boston, MA – October 14, 2013

NIKE WOMEN’S MARATHON

San Francisco, CA – October 20, 2013

MARINE CORPS MARATHON

Washington, D.C. – October 27, 2013

Interested in experiencing TNT for yourself? Attend one of our exciting 5K’s to receive more information and get your workout in for the day:
 

Run Club 5K Featuring the Nike Women’s Marathon

NIKETOWN Boston

200 Newbury St. Boston, MA 02116

Monday, May 20, 6:00 p.m.

Try a Training 5K- North Shore

1 Church St. Wakefield, MA 01880

Wednesday, May 29, 6:30 p.m.

Try a Training 5K & Right Fit Clinic

Marathon Sports

1638 Beacon St. Brookline, MA 02445

Saturday, June 8, 9:00 a.m.

Whether you’re a runner, cyclist, triathlete, or are just looking to try something new- TNT is perfect for you! Visit our website (http://www.teamintraining.org/ma/) to learn more about the program and our exciting fall season events, or call 508-810-1341 to speak with a member of the TNT Staff! GO TEAM!

2013 Spring Races: Challenge Yourself and Commit to Fitness

Races are a fun way to get active in a group setting, whether with strangers or friends and feel accomplished when you cross that finish line. Whether you are in first place or near the end, the feeling of finishing a race is priceless and a great feeling of accomplishment.

At Ultimate Bootcamp, we've been on the rant about getting outside and into the fresh spring air. Well, spring may come late this year, but we're confident it will come at some point. Need more motivation to stick to your healthy fitness routine?

Sign up for an upcoming spring race. Signing up in advance will give you an end date to lead up to and prepare so that you'll be ready go at the starting line. This will help motivate you to stay on track and work hard so you'll be ready to go on race day!


Here's a list of some upcoming races in the Boston area for the next few months:

April 6th: Run 'N Roll By the River 5K or 1M; Brighton, MA
April 6th: The Jungle Cup 5K Obstacle Mud Run Race; Boston, MA
April 7th: Beacon Dash 5K; Boston, MA
April 7th: Cohassett Road Race by the Sea 10K; Cohassett, MA
April 14th: Wrentham Duathlon; Wrentham, MA
April 15th: Boston Marathon; Boston, MA (Attend and cheer on the runners for motivation!)
April 20th: Scavenger Dash; Boston, MA (Ultimate Bootcampers receive a special discount!)
April 28th: Climb for Hope; Boston, MA
April 28th: Common Man's Marathon 2.62M; Boston, MA
April 28th: Spring Classic 5K; Cambridge, MA
May 3rd: Cape Cod Overnight Running Relay; Hull, MA
May 4th: Girls on the Run 5K; Boston, MA
May 5th: Moody Street 5K; Waltham, MA
May 11th: Urban Dare Adventure Race; Boston, MA
May 19th: Harpoon 5 Miler; Boston, MA
May 12th: New England Season Opener Duathlon and Triathlon; Hopkinton, MA
May 19th: Hoppin Mad Mud Run 10K; Amesbury, MA
May 19th: Mystic River Herring Run and Paddle 5K; Somerville, MA
May 25th: Boston's Run to Remember; Boston, MA

Ok, no excuses! You have plenty of options to choose from! So grab a friend or your favorite Ultimate Bootcamper and get moving!

Bonus: Check out an Ultimate Bootcamp Basics class to get in some training before your race. We have events coming up on March 23rd, 24th and April 1st at a variety of locations. And, your first class is always free! Get more info here.

Fitness Power Moves to Rev Up Your Workout: The Burpee

At Ultimate Bootcamp, we have a few favorite go-to exercises, especially when we want to get the most out of our workouts. There are a couple of different power moves you can incorporate into any workout, whether you're in the middle of a long run, or if you only want to do a few moves while commercials are on TV. Increasing your heart rate and getting those muscles moving are what's most important.

When people ask us for some ideas on power moves to really rev up their workout routine, one specific move comes to mind. To help you continue to spring clean your workout routine, we've decided to share a quick video featuring Ultimate Bootcamp founder, Jill Tomich, demonstrating one of our favorite moves, celebrating the burpee:

 

What's your favorite power move?

Dragging This Morning? Working Out After Daylight Savings Time

Happy Monday Morning, Indeed! No one likes waking up on a Monday morning after "springing forward" during Daylight Savings Time. It's darker out, it feels earlier then normal and not a great way to start off the week! At Ultimate Bootcamp, we embrace the weekend that we move the clocks forward! For us, this is the start of the spring season and an increasing number of daylight hours moving towards the summer. We understand that the timing transition can be difficult for some, especially helping you stick with your exercise routine, so we've put together a few tips to help boost your workout routine with the recent time change!

Think in Real-Time
Forget about Daylight Savings Time! Don't wake up, look at the clock and think, "So, the clock says 6am, but it's really 5am..." It doesn't matter what time it was a few days ago. Accept the fact that the time has changed and put the rest out of your head. The sooner you stop living in the past, the easier it will be to move on. Yes, we get it might take a day or two, but by Wednesday, you'll be loving the fact that you can drive home before sunset!

Stick to Your Schedule
A one-hour time difference is no reason to alter your schedule. Whether that means going to bed at night so you can wake up for your morning workout routine, or having a daily snack at 3pm so you can make it to dinner, try to continue your usual daily activities like normal.

..But Vary Up Your Workouts
It's a pretty well known concept that mixing up your workout routine is key to sticking with a fitness regiment. At Ultimate Bootcamp, we vary up our workouts to keep things interesting and keep those muscles guessing. Spring is the perfect time to try something new. Whether that means taking your first Ultimate Bootcamp class for the first time, or heading outside for a run after work instead of your usual morning gym treadmill run, this week is the perfect week to try out something new.

 Head Outside


To most, 50 degree weather might not seem like a heat wave. But we're New Englanders that have toughed through multiple blizzards this season and it's finally starting to be bearable outside. So, whether it is walking a few extra blocks before hopping on the T, or going for a hike on the weekend, take advantage of the time and just go outside. Getting sunlight and the fresh air will help make that time transition that much easier, because you'll be thinking ahead to the summer!

FREE Ultimate Bootcamp Basics Classes To Kick Off the Spring Workout Season!

March can be a tricky month for your fitness routine, when you're itching to get outside in the warm weather and waiting for winter to be over. Have we had enough of these winter storm threats yet? At Ultimate Bootcamp, we want to keep you in the fitness zone! We're excited to announce our spring schedule, which includes some new locations that have been tucked away during the winter! To celebrate, we are hosting a bunch of FREE Bootcamp Basics Classes in a variety of locations on Monday, March 11th and Wednesday, March 13th.

Whether you're new to Ultimate Bootcamp and want to try it out for the first time, or maybe you're a junkie Ultimate Bootcamper and want to get in an extra class during your off-week, Bootcamp Basics is a great way to boost your fitness momentum in March in a fun, non-intimidating environment. Get a full-body workout and burn 500-700 calories in only one hour by combining resistance training AND calorie-burning cardio drills. Bootcamp Basics is great for beginner fitness abilities and challenging enough for intermediate.

Bootcamp Basics Locations:

• Brookline - Jamaica Pond
• Boston - Boston Common
• Cambridge - Cambridge YMCA
• Charlestown - Paul Revere Park
• Framingham - Maple Street Field
• South Boston - Carson Beach
• Watertown - Arsenal Park

Click here for the full schedule with date and time options.

Sign up for your FREE Bootcamp Basics Class today ($18 value) with coupon code SpringClean13, expiring April 30, 2013. Click here to register now.


BONUS:  
Don't miss an exciting spring discount deal that we're emailing out to our newsletter subscribers later in the week. If you aren't already on our email list, join today and be the first to hear about our great offers!

Don't Be a Statistic! Follow These 5 Steps to Stick With Your Resolution!

Nothing comes easier than a promise, yet one of the hardest things to do is deliver on one! Now that the midnight toll of New Year’s Eve is fast approaching, we’re likely to find ourselves engaged in the self-promise of taking more control in 2013. While making that promise is usually the easy part, we’re going to make it just as easy to stick with your plan, and see your promise all the way through.

Be Accountable. Nothing gets you to do something more than being held accountable for it. So – create some accountability…tell your friends! If you brag to them all about how you’re going to lead a fitter lifestyle starting January, then the prospect of facing them without having done it should force your hand. The more people you tell, the more you’ll face your accountability.

Find Support. Don’t go it alone…get an ally. If you get a friend or coworker to commit to the same exercise plan as you, then you can help motivate one another, and be each other’s rally monkey. From getting each other out of bed, to meeting each other after work…there are plenty of ways in which having a workout buddy can be just the crutch you need.

Have a Plan. There’s an old saying: “If you fail to plan, you plan to fail.” Pick specific days and times to exercise, and put them in your calendar. You can also select particular exercises you want to do, or body parts you want to focus on. By having such a plan, exercising is far less intimidation, and feels much more manageable.

Get Motivated. If you think about why you make a resolution, then you have all the motivation you need. If you don’t like not being able to fit into a pair of jeans anymore, then remind yourself of that every time you’re due to work out. If you’re the “odd one out” among your friends who doesn’t participate in active interests such as road races, then think about the fun you could be having with them if you go and exercise. Something made you want to change; use that motivator as your extra push, and remind yourself of it every time you want to blow off a workout.

Find an Incentive. Everyone loves a reward. A prize. A pat on the back. Well, give yourself one! Make a deal with yourself – if you go through with every planned workout in a week, you get to go to your favorite restaurant for dinner. Or you get to spend $100 on whatever you want. Or maybe you get to eat your favorite food that you’ve denied yourself all week. Perhaps, if you’re doing really well, you can reward yourself for a full month of exercising, and give yourself a Grand Prize like concert tickets. (Maybe you can even get your BFF involved, and see if they’ll ‘sponsor’ you and buy that treat for you!).

This year, Ultimate Bootcamp is giving out our own incentive to anyone who commits to sticking with their New Year's resolution for the first eight weeks of the year: $100 in cold, hard cash. It's our New Year's Resolution Reward, and you have until Thursday, January 3rd to sign up and join us!

Follow these steps, and you’ll be far more likely to succeed. Before you know it, you’ll be enjoying a whole new you. And maybe next New Year’s Eve, you can pick a fun, rewarding resolution of going on more trips, instead of having to promise yourself that you’ll exercise. Here’s to you in 2013!

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.