Thanksgiving Damage Control

Hey there campers. Here is a mini nutrition lesson on how to maintain through the holidays. Keep rockin with your amazing results!

How Alcohol Makes you FAT!!!

How Alcohol Makes You Fat

-Alcohol first passes through the esophagus as it travels to your stomach. -From there, 20% of the alcohol is absorbed immediately by your bloodstream. -The remaining alcohol travels to your intestines and is absorbed from there.

-The alcohol in your bloodstream then travels directly to your liver. It is here that the body breaks the alcohol down, something that is absolutely essential since alcohol is toxic to the body.

-Alcohol brakes down into acetate and acetaldehyde which IMMEDIATELY signals to your body to stop burning fat. Even worse, another waste product of alcohol, acetyl CoA, actually starts to make more body fat.

What Does this Mean?

-Your body can only effectively process 0.5 to 1 ounce of alcohol per hour

-How much damage? A 12-ounce beer contains about 0.6 ounces of alcohol. If you consumed 5 of these, your body would be inhibited from fat burning for up to 6 hours. This is aside from the fact that your body will actually be storing fat during these 6 hours! The more you drink, the longer your body is inhibited from burning fat in addition to a greater fat build up from excess acetyl CoA. As you can see, one day of binge drinking can set you back days if not a full week when it comes to fat loss!

-What’s the worst-case scenario? Mixing alcohol with sugary beverages promotes even further fat gain due to the resulting insulin surge that triggers fat storage (e.g. regular beer or cocktails mixed with regular soda and/or fruit juice)

If you must drink:

a.) Choose wine or hard liquor and “light” beer

b.) Limit alcohol consumption to 1-2 days per week with a 1-2 drink per day max

myfitnesspal.com user instructional video

Hey all!!! Well here it is. This will be an absolute asset to your success here at Body & Soul Boot Camp. This video will give you all the information you need to know about how to create your own free account, setting your goals, entering your daily foods, how to save time once you become established in the site and much more. Enjoy and keep crushin!!!

Foam Rolling: Full body + Specialization for Back and Knee Pain

Hey all! Foam rolling is an absolute benefit and necessity when training our bodies to perform better while avoiding injury. Below are 2 videos. One is rolling the entire body for overall body myofacial release (tight muscle release). The second is a special edition on Back and Knee Pain. Enjoy!




Hey Guys check this out. Here is the full version of the knee and back pain resolution!

Success success success. That is what it is all about. If you are stunned with yours and cant figure it out, lets get you in to meet with me and get you on the right path. Check this video out for some reasons as to why you may be stuck. Keep rockin!!

A reminder of the importance of muscle

Hey guys. Well here we are. We are getting awesome results or we are just beginning the program. Either way and whatever phase you are in, nothing is more important than getting a reminder of exactly what this program is based on. Muscle importance and what its function actually is. Check it out.

So its time to get back on the wagon this week and get our new starting point. We need to take those initial measurements and start progressing on these right away. This is absolutely crucial to your success. You need to know where you stand before you know what to aim for right? DO IT... ..... DO IT!! Check it out!!!

Mini Lessons for week of 6-28 - 7-3

Hey all. Had an awesome weekend doing demos at the Roycroft Fest in EA. Saw a bunch of you. Thanks for the support. Here are this weeks lessons. Please feel free to ask any questions or make any comments about it. Thanks much and lets absolutely crush these workouts this week!!!

Nutrition Lessons 6/21-6/25

Hey all. This is the first of our weekly video nutrition lessons that I will be hosting. I hope you find it to be encouraging and impact full. Please feel free to post any comments, questions regarding the video or any other nutrition question for that matter.

As for as camp is concerned, I just wanted to say that everyone is doing an incredible job and have simply put forward their best foot in performance. It is absolutely a blast to have the opportunity to coach and train such an amazing group of people such as you. I truly feel blessed so thank you. Looking forward to seeing you in camp. KEEP ROCKIN EVERYONE!!!

THROW AWAY THE SCALE!!

For years and years we have been conditioned by society to concentrate the current condition of our wellbeing upon the number we see on the scale. In reality, this number clutches little if any of our true fate in its grasps. The key is body composition.
By this I mean the amount of lean muscle mass compared to the amount of body fat mass your body contains. For example, if you put two people side by side who are the same height and weigh the exact same, the person with the lower body fat percentage and higher lean mass would appear much smaller. What do I mean? Well the fact is that muscle is twice as dense as fat and therefore takes up half the space. Now don’t get me wrong here. I’m not talking about turning into a muscle monster, I’m talking about long, lean, rejuvenating sculpted, fat burning muscle. That’s right, muscle is what burns body fat. Muscle is your metabolism. The more engaged it is, the more body fat you will be burning 24/7. When beginning a strength program, your body is in shock. You are using muscle that has been dormant for quite some time. That muscle will absolutely react and your body will realize that it needs to build new muscle to keep up with the new stressors you are placing on it. Will you instantly start losing body fat? Absolutely. The thing is that your muscle is in an activation phase. This is where the scale skews the situation. You are losing fat, but gaining some metabolism raising muscle. In the beginning, they may even out, therefore showing little change on the scale. This is where circumference measurements truly tell the story. Soon your muscle gain settles. Your new muscle will continue crushing that unwanted body fat while at the same time begin to sculpt and shape your body like never before. It may sound crass but there is such a thing as “skinny fat”, regarding muscle tone or shape. I have had so many clients tell me “I have only lost only 10 pounds but am wearing the same size as I did in high school when I weighed a lot less.” That is the key. Its not about the scale number it is about your lean composition.
That being said, how do you measure progress then? Easy. It is all about body circumference measurements, which shows changes in body fat percentage, how your clothes are fitting, as well as your state of mind. Let’s face it, we want to look smaller and more put together. It’s all in the inches you are losing in these five main areas: thigh, waist, hip, chest and arm. The days of the nasty scale are over. Hurray! Sculpting and shaping your body through a structured resistance-training regimen, along with an organized nutrition program, now that’s what I’m talking about! Not only will your metabolism be rocking and crushing body fat, you will be stronger, leaner, and overall live a happier life.

Trevor A Buccieri an exercise physiologist and ACSM certified personal trainer, nutrition specialist and fitness expert is the owner and founder of Body & Soul Boot Camp, now opened at its new location 613 Oakwood Ave. Come enjoy 2 FREE WEEKS UNLIMITED PERSONAL TRAINING. Call 572-1536 or visit www.bodysoulexp.com for more information.

HOME AND TRAVEL WORKOUTS ONLINE AND DONE FOR YOU!!

As an added benefit, members will have access to home and travel workouts posted online through the WIKI. Here you will be able to view and replicate the routines that I show you through example. Just another way I want you to feel as though you have your personal trainer with you at all times. My focus is on YOU...BRING IT!!! See you in camp!

Saturday High Octane Boot Camp

Well Tomorrow is the first HIGH OCTANE BOOT CAMP. Talk about an intense approach to a training session. Please post your thoughts about the session everyone. I hope it meets your expectations. BRING IT!!

New Year’s Fitness Resolution! For Real This Time, Right? But How?

Oh for years and years the absolute trend continues. “This is the year” we say. This is the year I will make that absolute change. I want to feel good about myself again. As soon as January 1st gets here, it’s a new start. You think, “I’m going on a diet and I’m going to exercise, yeah!” As sugar plums are bouncing around in our heads through the absolute magic of the season, our plan is set. January starts off in a full sprint, but as trends show, this sprint soon dissipates to a run, a jog, a walk and finally a crawl. Suddenly we realize, man this is hard and absolutely no fun at all. I’m over it. Maybe next year. Well, hold on a minute, I think I can help! This year, lets make a real go at it.
There are so many things to consider when deciding to make that change in your life. That is what we’re talking about, right? A life change. Number one, find your absolute and overall long term goal. Find the true reason why this is the time to change for good. Never lose sight of that. Be absolutely specific with this long term goal. Think about why you want this and what accomplishing this will do for you. Create a plan for success consisting of multiple short term goals inside of your long term scheme that will give you payback and gratification throughout your journey. You need to realize is this is not going to happen over night. Positive changes do take time and hard work. Here’s the amazing part though, what you will receive as a person on every level of your life is a priceless gift that no amount of money could ever buy. You get your life back. You are finally going to be able to look in the mirror and be happy you are staring right back at yourself, both inside and out. Sound far fetched? I’m telling you, it’s right in front of you.
Making the decision to change your life, on so many levels is much more than “what diet am I going on,” or “what gym should I join?” It is about making a personal commitment to your own life. Only you truly know how you feel about yourself. If you are not happy, commit to yourself for yourself. That is step number one. This is a decision. Then comes the means.
How do you get there? You have to keep in mind, when you envision diet and exercise, whether you want to or not, you are already thinking temporary in your mind. Sabotage. Diets are torture, lets face it. We said a life change, you want to be thinking of changing your nutritional habits to healthy eating. Boom, now we are thinking long term. What a difference. Now we are thinking about eating better, more nutrient dense foods that will fuel our bodies giving us the energy and vigor we need to succeed. Remember, this is a lifestyle change. You need to construct it that way to adhere. The important thing to remember is that losing weight requires that you change your lifestyle. You have to change the way you think about eating and exercise.
Alright, exercise. What about exercise? Which gym should I join and what should I do when I get there? I guess the treadmill or some machines or something, right? Well, if you are unsure of what to do and you find yourself buried in the mass of misshapen, intimidating steal machines and have no clue if they are there to work your biceps or shred paper, you may want to rethink that pathway as well. So you go with what you know. You figure out a couple of machines and continue the same motivating workout each day...forever? Does that sound fun and effective? Most people view exercise as punishment for bad eating. It’s an obligation, painful, time consuming, and BORING. If this sounds familiar, how long do you think you’ll be sticking with your program? If you are new to fitness, you need to be educated not only in what to do to change your body, but also in proper form technique and progressive intensity for your body to ensure you are not wasting you time, and you are getting results that you deserve. Keep in mind, safety is number one and you have to challenge your body in order for it to produce the changes that you want. Why would your body change if you continually were doing a routine you could already do? That being said, personal trainers are an absolute asset to utilize. We are the absolute professionals of fitness and are here to ensure that you are motivated beyond belief, crushing body fat, raising your metabolism, increasing muscular strength, cardiovascular endurance, flexibility, being held accountable, educated with proper exercise techniques and nutritional changes and accomplishing that lean sculpted, athletic body and soul you deserve.
This Year, your fitness resolution can be as real as you want it to be.
This is meant to be an absolute change in your lifestyle. You have to mentally change the way you think about eating and exercise. Accept the challenge and work towards the new you in 2010. Until next time, thanks very much! My Focus Is On You...BRING IT!!!