Good Morning! We mixed it up by utiilizing the park's elements for part of our workout.  The new bridge is nice, plus a few small hills that are great for general conditioning of the body were added to this morning's workout.  I plan on incorporating this area much more in the weeks to come.  Just in two weeks I can already see a difference on how each of you, the boot camper, are making such tremendous strides with your overall health and fitness.  Think about where you were Oct. 13 with your fitness, now take a good look at yourself today.  You run much better, you feel much better, and you should have more confidence than ever.  Maybe you're not where you want to be, but you're better than when you started.  This is the key during your fitness journey as you strive to live better... FOCUS on how far you have come versus focusing on how much more you need to improve.  All this takes time... no magic pill or 3 minute routine once a day is going to get it done.  Get outside and Get active. STAY CONSISTANT! 

As we gear up for the holidays, take a look at our calender.  We have camp #10, which is a two week holiday blitz that you can participate in prior to Thanksgiving.  This camp is also half the cost because it's half the time which is a great opportunity to give yourself one of three things... either a continuation of your current camp, a jump start towards your fitness, or to give this "Boot Camp" thing a shot.  Either way, come join the fun.  Camp #11 in December is just as important as Camp #1 in January 2009.  This is a great way to end the year and catapult you into 2009 with the right attitude and "frame of mind."  We are also offering a Platinum Transformation Package that can save you 40% off of our entire 2009 boot camps.  Click HERE for details.

Let's talk about tomorrow's workout, if you are reading this and happen to be one of my campers than you will be a step ahead for tomorrow's workout.  I plan on having some fun tomorrow by truly mixing it up... I am talking about a workout that is completely brand new, never been done before type of deal.  I have done this workout in the past with other camps, but not my very own.  It's what I like to call, "Train the Trainer Day,"  and it gives you, the boot camper, an opportunity to train me while you take a break from the action.  Matter of fact, if you happen to be reading this blog today... I am going to give you an additional "train the trainer pass" on top of any train the trainer passes you may receive during workout tomorrow.  Should you find the right opportunity to use this pass, simply tell me the magic word:  "BLOG!"  You will see what I am talking about tomorrow morning, but use this pass wisely and do not let any of the other campers know about this.    So begin thinking of something "nice" for me to do. 

Thank goodness I am in training...

Speaking of training, lastnight was, yet another test of my commitment to fitness and health.  Did my "chores" first, washed dishes, prepared my lunch for today, alittle cleaning, etc.  Then I took my son a bath, fed him, and momma put him to sleep for the night.  As I am feeding my son, I became "sleepy" and was thinking about not training, etc.  But... NO, I am on a mission of setting examples for campers, my family etc., get up and get out!  So, I did and like always once I am up and moving there is no stopping... you get that great feel of accomplishment, plus a surge of energy like no other.  So there I was driving to the gym and proceeded with the below workout:

1000 yards swim
12 mile bike (stationary)
6 minute run (just to work the flush the legs out from yesterday's hard run)
20 minutes of weights (Olympic style, plus some core work)

During training, I also make sure to mimic my nutrition as if I were at the race.  I took in some electrolytes, gel pack, nutrition bar, etc.  Don't want any surprises during the race, and now is as good as time as any to workout any issues with my stomach.  We are also talking about Pre-workout, during workout, and post workout.  It all has to mesh together, one wrong move could be the difference between "hitting the wall" or "running through the wall."

Post workout meal:
mixed green salad w/carrots, mushrooms, cilantro, fat-free mozzarella, red wine-vinaigrette dressing, YO-Baby yogurt, water.

Have a great day and live well!

vince g.

Hello everyone and welcome to today's blog.  Today was a little chilly, but once you got your body in motion you provided yourself with some much needed body heat.  Great Job once again, threw a couple of new things at my campers this morning from the routine ,to the cool down, and you guys handled it well.  If during camp you have any questions, feel free to ask, not a problem to stop and correct or  clear up any issues in regards to the workout.  My big thing is proper technique and performance of the exercise, rather it be a wt. training exercise or traveling movements, feel free to ask away.  More than likely, someone else is thinking the same thing, plus it's dark... and know one can see who's asking anyways.    Speaking of technique, let me give you a few tips to think about.

1.  If it feels or looks wrong, then it probably is wrong.  Please Ask.
2.  Exhale on the exertion, and Inhale on the relaxation part of the movement.
     (technically speaking:  concentric (shortening of the muscle) contraction (ex.  the push on the push up), eccentric  (lengthening of the muscle) contraction (ex.  the downward action of your hands/arms on the bicep curl)
3.  Make sure you have a strong back and wrists during specific movements.  A loose back can lead to injury.  For example:  while performing the bent-over row, keep those wrists "strong" not bent.
4.  Pay close attention to your hands, elbows, and arms as to what they're doing and position.
5.  Watch those knees in relationship to your toes and body.
6.  BREATHE!
7.  Pace yourself, take your time, and concentrate on the specific muscle that is being worked.
8.  STAY IN CONTROL OF THE EXERCISE!


Lastnight's workout: 

As I mentioned yesterday, I had some work done on my knee and lower leg.  Boy did it pay off!  I ran like my old self.  I felt almost at 100%, with no pain or instability issues.   T minus 11 days until the race.  Gotta stay focused on everything, nutrition, workouts, rest, and rehab. 
Case in Point, we had a faculty luncheon today, put on by our fabulous PTA, and boy did it look good.  Desserts, chips, cookies, cheese, chili, peppers, and more desserts.  Everyday, I bring my lunch filled with nutrient rich foods.  So, there I am sitting at the table, with my lunch pale in hand, what do you do?  Don't want to offend the PTA by not eating and don't want to be "that health nut" on staff, etc.  You know what I am talking about. 

One motto I recently found out about and started living by is "Don't eat anything that is not in your lunch box."  By following this method you set yourself up to eat properly more consistantly.  So,  I meshed the lunches together by making smart choices. 

Here's what I did:
Pasta/Marinara Sauce
Fruit
Yogurt ("YO BABY" brand)  organic and is made without "HIGH FRUCTOSE CORN SYRUP." 
Water w/ added electrolytes
Sub:  CHILI for my Tuna

Notice, I kept with my game plan, and didn't veer off the path, at all.  I also stayed away from the cheese and high sugar/fat desserts.   My desert was fruit.

Not trying to be a nutrition "nazis," but I do have a major event coming up that will remind every second as I swim, run, and bike that I should've stayed away from that stuff.  Have to stay focused.

Have a great day and see you at camp!
vince g.

We're not talking sub 0 temps or anything, but low enough to have to pull out the winter gear for this morning's workout.  Only to have to pull it off due to a great workout that increased the body temp from so much movement.  Tip:  Make sure, when it's cold to layer properly and make adjustments as your "core" temperature is elevated from physical activity.  Start off with a thin layer on the surface with a t-shirt, then add sleeves, windbreaker, and maybe a jacket or pullover for the upper body.  As far as the lower body is concerned, cold weather tights, (no too tight,) shorts, and/or pants as an outer shell.  I like to wear a "beanie" to cover my head/ears and gloves.  One area that I will not neglect as we get closer to January and February are my toes!  Gotta keep the toes warm and comfy.  If your toes are numb or your spending time trying to warm 'em up, your workout could suffer.  The elements should not deter you from getting in a good workout.  The beauty about what you do with us here at Adventure Boot Camp is that we're outdoors.  The gym is convenient and can provide you with a good workout, but nothing like the experience you encounter with us.  So, wake up, embrace the elements, and workout with Adventure Boot Camp, today. 

I do not work for Marshall's nor do they give any money for what I am about to say, but... I always find great deals there.I recently pick up some cold weather gear made by Nike that is currently sitting in Academy for $49.99 each for bottoms and tops.  Marshall's... $19.99 each, two for the price of less than one!  Great quality and comfortable stuff, too.  You can get an array of other gear as well... gloves, beanies, workout gear like dumbbells, mats, workout attire.  Check it out if you have some time.

Can't go without giving a shout out to my campers from this morning, yet another great workout with great effort.  I introduced a workout that was brand new.  18 exercises, 20 reps each, plus 5 different cardio movements as well.  What a morning.  Ya'll did great.  Keep it UP!

As you may or may not know, my rt. knee has been an issue here lately.  Nothing to serious, afterall I have been able to surf on it, play basketball, run (in pain,) etc.  Deep down inside, I knew I had to address the issue, so I went to visit the Moody Health Clinic in the Texas Chiropractic School.  Saw my buddy, Dr. Lee and his intern, "Abby."  Well, just as I thought, my knee, had some tightness issues and so did my calve muscle.  Abby performed some deep, and mean DEEP tissue work with her thumbs and special tools that look like silverware known as Graston tools.  Made from stainless steel and boy do they HURT, but in a good way.  REMEMBER:  "LIKE I KNOW!"  Although I knew the pain that was involved, I also know the end results will help me heal.  I had so many knots in my calve and knee area, a tendon out of place, but Abby put a stop to all that mess, and in the end I literally had no pain in my knee.  I go back this week for some more work, and I can't wait. 

After my visit with the chiropractor, I went home ate well, played with my son for awhile, put him to bed, and then headed to the pool.  I swam 2000... yes 2000 yds.  I felt great afterwards, too.  I then ate a post-workout smoothie to help with the recovery process from the swim and then ate a nice dinner to help me with today's run.  My dinner included, corn tortillas, grilled chicken breast, lettuce, hot sauce, and water. 

Thanks for visiting and be sure to stayed tuned for upcoming news about our camp.  2009 calender should be available by the end of business today.

yours in strength,

vince g.

Well, it's Monday, but you would have never know it based on how everyone performed this morning.  We had some strong winds blowing thru this morning from the incoming cold front, but that didn't stop everyone from getting in a good sweat.  Keep it up, campers, because this camp will be over before you know it.  Take advantage of everyday you're at workout and make every effort count towards obtaining your fitness goals.  www.liveforbootcamp.com

It's hard to believe that not only are there two left of this camp but also two weeks until Nov. 9th a.k.a. "Tha Day!"  Ya'll know what I am talking about the 1/2 Iron Man in Conroe, TX.  Here are the details:
Sunday, November 9th
7:00am, Conroe, TX
1.2 mile swim, 56 mile bike ride (they're calling it a scenic route) and it is... for the first few miles, but 40 miles into it... phew wheee!, and top it off with a 13.1 mile run.

I trained well this weekend, but  more importantly... I ate well.   Which brings me to a great point of emphasis... training and nutrition.

To train well, you must eat well.  We all know that you need fuel to keep your "engine" running at an efficient level during workout. An efficient workout can yield great results for you and your body, thus helping you achieve your goals, i.e., body fat loss, loss of inches, etc.  More importantly, we need to be sure to refuel our bodies after workout and the day prior to your workout to obtain even better results.  This weeks newsletter will discuss the issues of proper nutrition and training.  Be part of our newsletter to have access to all sorts of information as it relates to fitness, health, nutrition, and much  more!  Not signed up for our newsletter?  It's simple, go to our home page www.liveforbootcamp.com, scroll down, type in your information, and you're in!

Talk to you later as refuel for my next workout.

Training this past weekend:

Friday night:  probably the most brutal thing I have ever done... 21 miles on a stationary bike, ugh!!!!! took me right at an hour to complete it, but that seat, unbelievable, I tell you.  I decided to go with a traditional stationary bike so I could log the miles and time, plus I pick level 12 (out of 20) with random hills.  Sometimes in training you have to do whatever it takes to get the job done.  I then followed it up with leg workout/circuit.  Leg extension, leg curl, leg press, RDL/Bentover row complex, and hyperextensions. 

Saturday Morning:  went for 3.3 mile jog then did a bootcamp style circuit.  (Same workout my campers did this morning.)  1 minute each/20 different exercises.

Sunday Morning:  30 mile bike ride, felt great could have went for another 30.  Great sign that my nutrition was firing on all cylinders.  Side note:  It's like this... while on the bike, you to have eat and consume plenty of electrolytes/carbs. per hour (there is a limit, based on body wt. and sweat secretion) to prepare your body for the next event... the run.  Prior to the bike ride I ate a good breakfast, but prior to breakfast, I ate a great post workout meal that had tons of carbs and ingredients that also helped my muscles repair and recover for this ride.  See nutrition is everything and to find out more information sign up for our weekly newsletter. 

have a great day and get outside (even if it is cold!)

vince g.

is the minute you begin to deteriorate." 
I remember being interviewed by a Deer Park HS year book staff member a few years ago.  Teaching weight training at the time and head strength & conditioning coach for the district the subject, naturally, was about health and fitness.  This is when I came up with this quote, just came to me.  He asked me for a quote as it pertained fitness and health, and BAM!  There it was.  At the time, I thought it was good quote, kinda put the meaning of it on the back burner, and really did think much of it... I was already extremely active at the time. 

Let's fast forward 5 years or so.  Today, this quote, for me and you the camper, has much more meaning than ever.  I know I keep mentioning my fitness frustrations that have engulfed me for the past 10-11 months, but it's so  true.  Your body is meant to move... PERIOD!  It's not meant to be sedentary at all.  I know and understand that getting off the couch and becoming active can be difficult, the pain, the time, the suffering, the soreness, the money... did I mention the pain?  What do think happens when you're in the hospital suffering one of the risk factors that are caused from lack of activity?  More pain that you can even begin to comprehend, more money on unnecessary medications, talk about time... phew, time in the dr's. office, time at the pharmacy, time in bed for recovery, etc. and of course the suffering, I don't even want to go there.

Having mentioned this, movement and your body go hand in hand.  You move alittle, get the blood flowing, pump that heart of yours, drink plenty of fluids, eat well and you will find that the minute you begin to move is the very second you begin to live!  Holy Smoke... it just came to me, again.  You heard it here first:

And I quote:  "THE MINUTE YOU BEGIN TO MOVE IS THE VERY SECOND YOU BEGIN TO LIVE."
                                                                                                                     -v.garcia'08

Now listen, I am not looking to see that you run a marathon or complete a triathlon, (although it would be a great accomplishment for you.)  I am, however, looking to see that you get outdoors and move at least 3 times a week.  I was jogging around Independence park the other day, let me correct myself... night, and couldn't help but notice all the kids running around the park playing soccer, tennis, etc.  This is a great example of having fun while being active.  No excuse, it's late and they're out there, why not you?  Now offering an afternoon bootcamp just for you!  Visit www.liveforbootcamp.com and join today!

Training for this week:
Well, Just about two weeks are left until the big day.  On Wednesday, I swam 1200yards and did the spin bike (with good resistance) for 30 minutes.  Did some weight training on the legs and possibly found the problem with my knee, which goes back to my whole "deteriorating" subject.  My right quad and hamstring are just plain WEAK!  Left leg, no problem, still weak, but not nearly as bad as my rt. leg.  Muscle weakness due to... GUESS? ... lack of inactivity with the weights. 

Point proven, unfortunately, with my own body.  I decided to take Thursday off to allow my body to rest for the next series of workouts.  Tomorrow, my goal is to swim 2 miles, go for a 4-5 mile run, hit the weights.  Sunday, 35-45 mile bike, jump off the bike, and run as long as I can, don't care about miles, just time... at least an hour or so.  Hopefully!  With your support and now that the whole world knows about this race... it will happen.

Camp this week:

Man, what a great way to end the week, this morning.  My campers are awesome!  We did an awesome course, linked in with my "cone surprise," plus alittle agility work... (shhhhh... don't want my secrets getting out.)  And then some of this and some of that.  Keep plugging away, campers because two weeks are left and it will over before you know it.  Luckly, we do have another camp that begins the following Monday, so think about giving it a shot.  This will put you at 6 weeks straight!  Great results can happen when your consistently active.

Thank you for reading and talk you tomorrow about my daily training routine... I will also talk nutrition as well.

vince g. 

        www.liveforbootcamp.com

         www.phlexfitness.com
physical healthy lifestyle thru exercise

Great job gjoes out to my campers this week... keep working hard and you'll see results.  Get ready for Wednesday because it will be filled with a ton of "high flying action."  Well, Monday I decided to go for a swim... Originally, my plan was to swim 1000 yards, but...... time is ticking and November 9th is fast approaching.  So, I swam a mile.  Mind over matter!  I started swimming, got into groove and after 1000 yards... I thought... "what would 600 more hurt?"  "Go for it," I told myself.  I finished strong and felt great.

Today, same thing, but with running.  As you may know, I am battling alittle knee issue, so I followed a 5:1 ratio to help with my running.  5 minutes of jogging/1 minute of walking.  If my knee bothered me, I adjusted by making the walking time longer. 

In the end, I experienced that "runner's high" that we all hear about, plus some great music was being played on my ipod that provided that extra inspiration to continue.  In the end, I ended up running 5 miles!  Yes!  I tried running  on the road this past Sunday and  last night on the treadmill but my knee just didn't feel right, so instead I rested.  It payed off for tonight's run because after the first 2 miles, I felt great.  Even mixed in some sprint work. 

Stay tuned and feel free to email me if you want to train with me in the form of running, cycling, or swimming.  I could always use a partner.

vince g.

Hello and welcome to LiveForBootCamp's blog as I chronicle the details of training, health, fitness, life, and much more.  Well, week one is in the books, glad to be moving along with my training as November 9th creeps closer.  Well, I decided to let my body rest this past Friday from the training, but Saturday and Sunday was a different story.  First, let me address "REST."  Rest, sometimes gets overlooked, we go, go, go, workout, workout, etc.  Rest is a vital component in health and fitness.  It's just as important as the workout because it allows you to heal, clear the air, and get after it at the next workout.  Rest could be either in the form of adequate sleep each night, taking a day off inbetween days you workout on, and resting inbetween exercises, sets/reps during the workout.  Each of these will allow your body to recover and put yourself in a situation to work at full capacity which in turn provides better results for you.

Now, back to the training regimine... Saturday I wake up and hit the pool for 1200meter swim, proceded with an intense 20 minute spin, and 20 minute weight training circuit.

Each minute on the spin bike (works much better, than a stationary bicycle) I would rest, sprint, mimic hills, repeat. 
Weight Training included:  Peforming the hang clean, shoulder exercises, and a back exercise.  Finished with kettlebell swings, core movement, and hang snatch. 

Sunday:  I peformed a "Brick": I went on a 21.5 mile bike ride and followed this with 1.5 mile run.  What a wake up call!  I knew this would be difficult, but phew... what a struggle.  Rather have this happen now, then on Nov. 9th... this is why you train.  Few adjustments I need to make... one, eat a better breakfast... 3 whole wheat pancakes, yogurt, and orange juice isn't enough fuel. Two, change my seat out on bicycle... ouch, it's time as it has seen it's share of rides.   And last but not least... pick up my training this week. 


Week one summary:
7 miles of running
21.5 miles on my bicycle (don't know what I covered by training on the spinbike, so I won't count it)

1700 meters in the pool.

Week two, my goal is to step up my brick work and hopefully get in 15 - 18 miles of running, swim a mile (non-stop,) and complete a 35 mile bike ride. 

See everyone at camp and have a great week!  Get outside and Get Fit!  www.liveforbootcamp.com

vince g.

 Hello and welcome to Pearland Adventure Boot Camp's blog.  I would like to start off by giving "props" to this morning's campers for gutt'n it out in the rain.  We had a great workout this morning, and once the rain passed a cold front followed with a touch of cool air, yesss!  Well, I get home from teaching, (my other job as a jr. high teacher and volunteer coach) and take my wife on a few errands and appointments.  Guess what, I am tired and filling my mind with a ton of excuses not to workout, actually legit excuses... body needs to recover from the previous two days of workouts, shouldn't work out while being so fatigued, etc.  So, I get home and decided to not give in and instead, get up!  Went to gym and performed the following:

30 minute run on the treadmill

15 minutes of interval spinning (sprint, hills, relax-repeat)  each for a minute!

Then performed some homework for my tomorrow morning's workout in the form of "boot camp golf."
Don't want to give away all of my secrets, but it involves performing 10 exercises, a minute each, minute rest, for as many reps as possible.  This time I used a different type of resistance than last time I performed this back in the spring.  My veteran boot campers no what I am talking about, and my new campers will soon find out. 

My point is this, with your diet, life, fitness, job, workouts, etc.  your mind will pull every trick in the book on you to convince you to... "NOT TO."  Once you get comfortable with this "NOT TO" attitude then it becomes routine, but what if you reverse it?  Wake up and tell yourself "TO DO."  This routine of doing something positive becomes just as easy as not doing anything. 

It's funny, here are a few reasons "Not To" workout or attend boot camp.
5:30am-too early
Workouts are too hard.
I am too tired to attend.

These are just a few, but let's reverse everything.

Too early, your absolutely correct:  Get to camp, workout, your done.  This is the optimal time to train because, for the most part, you have nothing else going on other than... sleeping.  You're up before the rest of the world!

Stay consistent, and it will become easier on your body, you have to start somewhere.

Workouts in the morning will actually energize your body for the rest of your day.  The more consistent you are with training, the more your energy level will increase. 

My quote:  "The minute you stop using your body is the minute you begin to deteriorate."  Stay active and experience an increase in your energy levels.

See ya at camp,

Vince g.

Hello campers and welcome to our website.  I have seen and read many blogs covering different types of subject areas, but never considered writing a blog until now.  I have decided to become a "blogger" for several reasons.  One, to offer you, the camper or future camper, a  glimpse into the world of bootcamps, fitness, and health by offering tips, tricks, and the latest news regarding health and fitness.  Two, to document my own personal training routines, diet, and struggles as I prepare for the Iron Star 1/2 IronMan triathlon that will take place in Conroe, TX.  Three, this is just good 'ole fashion fun for me and great way to communicate any happenings with our boot camp community. 

Now, as most of you know, my wife and I become the proud parents of a beautiful baby boy back in December '07.  Hard to believe that he'll be 10 months, but it's not hard to believe that my fitness and activity level has declined for the past 10 months.  Well, yesterday, 10/14 I decided enough is enough... so I signed up for the 1/2 IronMan.  Now, a 1/2 IronMan is no joke... 1.2 mile swim, 56 mile bicycle ride, and top it off with a 13.1 mile run.  Luckily, I have completed two 1/2 ironman distances and numerous sprint, middle distance, and Olympic distances.  But, with a 10 month lay off, I now am faced with the daunting task of getting ready in... alittle over 4 weeks.  The body is extremely resilient when it comes to adapting to exercise.  If you're smart with your training and pace yourself you can accomplish anything. 

So, here is my past two days of training: 
Tuesday, 3.5 mile run. 
Wednesday, 20 minute stationary bike ride, 20 minute bootcamp style wt. training circuit (Olympic lifts, shoulder, and tricep,) and a 500 yard swim. 

My goal is to perform short/middle distance running on Mondays and Fridays, Swim on Tuesdays/Thursday, and mix in the bicycle on Wednesdays.  I will also throw in some "brick work" during the week as well.  "Brick work" is triathlon lingo for putting two of the three disciplines together.  For example, Run/Bike, Swim/Run, etc.  I will also mix in some weight training and core training inbetween.  Sounds like a lot, but I am highly organized and efficient with this training.  On the weekends, I will perform my long distance runs, bike, or swim with brick work mixed in.

Nutrition is vital when you train like this.  Over the past 10 months my diet has fluctuated back and forth.  Now, I am back to eating like a champ.  Low fat, plenty of greens, fruits, lean protein, whole wheat bread products, etc.  Practicing what I preach!  Stay tuned for more information.

Next Camp:  November 10
5:30am Women Only
6:30 pm Co-ed *NEW CLASS*