LiveFit Boot Camps LiveFit Boot Camps Sun, 04 Dec 2016 01:00:17 +0000 en-US hourly 1 5 Simple Ways to Boost Your Metabolism Tue, 24 Nov 2015 22:04:04 +0000 1. Follow the 50-30-20 Rule
fat-burner-300×247[2]Breakfast is the most important meal of the day. When you sleep, your body’s metabolism slows down and doesn’t rev back up until you eat. Try to eat 50% of your daily calories in the morning, 30% during the middle of the day and 20% during dinner time. The 50/30/20 rule will insure by the time you go to bed, your stomach will basically be on empty and it won’t be able to store any calories as fat.
2. Lift Weights
Bottom line, muscles need calories to function. The more muscle you have, the more fat calories your body is going to burn to maintain those muscles. And muscles are sexy!
3. Drink Green Tea
New studies shows the active ingredient, catechin, in green tea may crank up metabolism. Recently, a series of studies found that those who went green lost more weight than those who didn’t. This suggests that catechins may improve fat oxidation and thermogenesis, your body’s production of energy, or heat, from digestion.
4. Get a Good Nights Sleep
Your body is like any other machine – if it isn’t working efficiently, then it’s going to break down more often and not work very well. Getting a good nights sleep is key to keeping your body firing on all cylinders.
5. More Protein, Less Carbs
Your body loves to use carbs as a fuel source. If you consume high amounts of carbs throughout the day, your body is going to use them as a fuel source. If you are able to limit, or completely cut out processed carbs from your diet, then your body is going to be forced to use another source of fuel, you guessed it… FAT!
6. Grazing is good for you!
When you eat big meals, it takes your body time to burn/use those calories. When your body doesn’t use those excess calories it stores them as fat. By keeping your meals small, your body will use all the fuel in a short period of time and won’t be able to store it as fat.

Common Exercise Injuries and How to Deal With Them Tue, 24 Nov 2015 22:03:21 +0000 If you work out, it is inevitable that injuries will occur. While you can do your best to avoid them, they will still happen from time to time. When you work hard your body is pushed to the limits, and when fatigue sets in, it’s more susceptible to injury. One of the most important things to remember during intense exercise is FORM. Our bodies can do some crazy and extraordinary things but that can work against us sometimes.
When you are fatigued, you REALLY want to make sure you are doing exercises correctly, with perfect form. Have you ever heard the term muscle recruitment? Your body will use all of its resources before it fails. When one muscle fails, it will try to recruit neighboring muscles to take its place to perform the given movement. For example, during core exercises when your abdominal muscles fatigue and ultimately fail, your body will recruit your hip muscles or lower back muscles to perform the given movement.
Generally, when you start to feel pain in your lower back during core exercises, it’s likely due to the fact that your abs are not in good enough shape to do the movement, or the muscles are too tired to maintain the exercise pattern. It’s very important to understand your body and to recognize the difference between a challenging exercise and a painful/harmful exercise. There are two types of pain: the pain where you are actually hurting yourself and the pain where it “hurts so good.” It’s a fine line, but its there!
So, the next question is, if you do become injured through exercise, what do you do? Do you continue to exercise? Do you do something to correct the injury? Do you seek medical help? There are a handful of ways to deal with injuries, and it all depends on the type and severity of the injury. Once again, its really important to know your body, and know how severe your injury actually is… because if you let every little injury knock you out of sport and exercise then you will never work out again.
A few factors to consider that might affect how often and how severe injuries may be:
Some of the more common injuries and how to deal with them.
Delayed Onset Muscle Soreness from Exercise
What is it?
This is basically what happens to your muscles 24-48 hours after extreme exercise. It’s completely normal and should be expected. The amount of soreness depends on intensity, duration, and type of exercise. Any movement you aren’t used to can lead to DOMS, but the eccentric contractions cause the most soreness.
How to deal with it?
Dynamic Warmup pre-exercise
Stay active (Active Recovery) – the worst thing to do is do nothing
Foam Roll Stretch Post-Exercise
R.I.C.E. (Rest, Ice, Compress, Elevate)
Knee Pain
What is it?
The knee is the general term used, but usually it’s a specific ligament, tendon, muscle, or joint that’s causing the pain. Most of the time it takes medical professional to diagnose the specific problem. The ACL, PCL, LCL, MCL and meniscus are some examples of parts of the knee that can be injured during exercise due to the amount of stress put on the body’s knees.
How to deal with it?
Using a Foam Pillow Carefully Can Augment Recovery After Intense Exercise in Santa Rosa
Foam Roll – A lot of the time foam rolling can stretch out the muscles that are causing pain and release pressure on the tendons and ligaments.
Modify exercises – either reduce the range of motion, or limit the amount of impact during exercise.
Seek medical help if the pain continues
Iliotibial Band Syndrome
What is it?
The IT band is a thick muscle that goes from the hip, down the outside of the leg and down to the knee. It is a prime muscle used by athletes, thus takes a lot of punishment. Even worse, it’s very difficult to stretch and is a prime stabilizer muscle and can cause a lot of knee and hip pain.
How to deal with it?
Foam Roll/Deep tissue massage – Foam rolling and massage will help keep the muscle lengthened and stretched thus keeping it working the way its supposed to. (Side note: during exercise the muscle will become unbalanced due to external and biomechanical factors)
The take home message here is that injuries are going to happen but you need to do your best to limit them. Know and understand your body. Be proactive and eliminate the occurrence of injuries through proper warm ups, exercise form and stretching routines. And finally, when you do get hurt, take the appropriate steps to correct the problem before it becomes more serious than it needs to be.

What Does Lady Gaga Have to Do with Fitness Classes in Santa Rosa? Tue, 24 Nov 2015 22:02:41 +0000 What Defines Being Physically Fit?
What Lady Gaga Has in Common with Our Fitness Classes in Santa Rosa
Lady Gaga has recently become more normally weighted.
When you open your favorite magazine or tune in to your favorite television show, the actors and stars seem to look so thin and fit, right? And as soon as one of them gains weight, it immediately becomes a viral headline. One of the latest victims of the “She’s Gaining Weight!” headlines is Lady Gaga.
What Happened to Lady Gaga?
When Lady Gaga first set foot into the limelight, she was admired for her unique style, captivating music and her noticeably thin frame. We accepted who she was and never questioned her health. Now, she has gained weight and everyone wants to know what happened to Lady Gaga. What has she done to herself? Why has her appearance dramatically changed? Most have jumped to the conclusion that she is no longer taking care of herself and carelessly overeating.
Why Is Lady Gaga Gaining Weight?
Lady Gaga recently admitted to overcoming bulimia, an eating disorder characterized by consuming large quantities of food only to regurgitate directly afterwards. Fortunately, Lady Gaga is now at a healthy weight and is becoming healthier on the inside. The problem now is the popular singer is being ridiculed and observed by some as being fat. Is this really what we want to convey to the general public? Do we care more about beauty on the outside than heart health, nutrition and overall wellness?
Fitness Classes in Santa Rosa Understand Healthy Weight Loss
The staff and trainers at LiveFit Boot Camp understand that being physically fit means being at a healthy weight appropriate for your BMI, having low cholesterol levels, a strong heart and physical endurance. LiveFit Boot Camp fitness classes in Santa Rosa have nutritionists available to provide healthy weight-loss programs that focus specifically on the correct balancing of diet and exercise. The LiveFit Boot Camp fitness classes in Santa Rosa transform your body into what is specifically healthy for you and they make it fun and easy.
Fitness Classes in Santa Rosa for Long Term Health
LiveFit Boot Camp equips you with the knowledge and understanding of what you should do to live a long and healthy life. Our guided instruction and advice on incorporating good eating habits is easy to introduce to everyday life and simple enough to stick to for the long term. LiveFit Boot Camp believes in you, now it’s time to take the next step by believing in yourself.

Finding Fitness in Santa Rosa Tue, 24 Nov 2015 22:01:56 +0000 People looking to achieve physical fitness in Santa Rosa have the unique option of being able to join a LiveFit Boot Camp fitness class. Anyone who has tried to achieve fitness on his or her own knows how frustrating it can be to stay on track and stay motivated. LiveFit Boot Camp’s group fitness program directly addresses those major challenges.
A solid workout routine is crucial when it comes to achieving your fitness goals. One of the greatest obstacles people face when trying to develop a workout is finding a routine that is both physically demanding and effective. The boot camp model achieves that by offering a program led by experts in fitness from Santa Rosa that are highly skilled in keeping participants motivated and productive in their workouts.
Even though the term “boot camp” conjures up images of screaming drill sergeants, one of the more important aspects of a large group working together is to create a sense of community. There are other methods that may help you achieve fitness in Santa Rosa, but how many of them bring large groups together on a regular basis? Being a part of something larger helps keep people on track, by giving them a sense that they are part of a community with a common goal.
Even when classes are larger in size, the trainers individualize the intensity of the workouts so participants can work towards their goals at a pace that makes sense for them. As the weeks and months go by, each individual participant will be able to see and feel the progress they have made.
In the military, the boot camp marks the beginning of a recruit’s career and is preparing them for a lifetime of service. The fitness model acts in the same way; it prepares the individual for a new beginning and a lifetime of physical fitness.
The Value and Challenge of Getting Fit
Medical experts have documented the physical and mental health benefits of staying physically fit. Even though people know the importance of fitness in Santa Rosa and across the nation, getting started and maintaining a good regimen is challenging.
While being a member of a fitness club is a good start, too often people become frustrated looking at all the complex equipment and don’t know where to begin. If they do find a few machines they like, the workout can become less effective over time as the body learns to adapt to the machine and the particular exercises being done. In fact, the human body is amazingly capable of quickly adapting to virtually any type of physical stress over time, and is always automatically looking for the most efficient way to perform any task — something that fitness seekers must contend with. This is also one of the major reasons that it is so important to regularly change up the types of exercise you do.
Our boot camp-style fitness classes address all of the major pitfalls individuals face when trying either to get started towards their goal of achieving fitness, weight loss or just feeling better. LiveFit Boot Camp classes work, and regularly help many people achieve fitness in Santa Rosa, Sonoma County, and Marin County.
Read more about our group fitness classes in Santa Rosa.

The Life and Health Benefits of our Santa Rosa Fitness Classes Tue, 24 Nov 2015 22:01:09 +0000 We’ve all heard over and over again how important it is to keep your body healthy and fit.  Fitness classes in Santa Rosa help you get into great shape. You will exercise in a group setting with our experienced personal trainers, who will keep you motivated with energetic classes that get your blood pumping. This is a great way to stay fit and trim on the outside while becoming a healthier you on the inside.

The Importance of Exercise for Health and Disease Prevention

Numerous studies have shown that exercising on a regular basis keeps you healthier and could potentially contribute to a longer life. Not only will you be fit and toned, but free from many chronic diseases that are prevalent in today’s aging society. For optimum prevention of heart disease, the National Academy of Sciences recommends at least 1 hour of exercise per day.  Physical activity lowers your blood pressure and strengthens your heart.  When physical activity is combined with a healthy diet, the combination lowers cholesterol levels. Regular exercise also prevents obesity which is linked to Type 2 diabetes.

When you join LiveFit Boot Camp’s fitness classes in Santa Rosa, you are not just joining a health club, you are joining a family that cares.  We motivate each other and have fun while exercising. Exercising on a regular basis will help you combat some very serious diseases and will give you a better quality of life as you age.

Fitness Classes and The Benefits of Regular Exercise

Regular Exercise has psychological benefits as well.  During a workout , your body releases chemicals called endorphins. Endorphins are the “feel good” hormones that help you feel better about yourself and make it easier for you to cope with daily stress. If you suffer from depression and anxiety, exercising on a regular basis will help you to keep a more positive outlook on life. When you attend fitness classes in Santa Rosa on a regular basis you are in a group of friends supporting each other’s goals.  Just knowing they care about you will help you succeed.

At LiveFit Boot Camp, our trainers provide fun, motivating and uplifting classes. To ensure safety, they start you off at your unique fitness level and over a period of time, gradually increase your exercise program to avoid injuries.  If you have had any previous injuries, be sure to inform the trainers to prevent further injuries.

Most people think of exercise as just a way to lose weight and get toned. However, exercising on a regular basis will improve your memory, and help to ward off some very serious diseases like heart disease, diabetes, cancer, osteoporosis and arthritis. Fitness classes in Santa Rosa have so much to offer.  Not only will you be working out with friends that care, you will achieve sensational results!

Carb Counting For Fat Loss Tue, 24 Nov 2015 21:59:52 +0000 Many of us count calories. I don’t keep exact totals but definitely have a pretty good idea as to how many I have consumed per day. While calories in and calories out still is still important for anyone wanting to drop body fat, it might be even more important to count carb calories instead. I would be willing to bet that many people are eating 500+ grams of carbs day, and they don’t even realize how those calories are affecting their bodies.
Lets talk a little bit about carbs and outline exactly what your body does with them. When you consume high amounts of carbs, your pancreas sends out a massive amount of insulin to soak up the all the excess glucose that’s suddenly heading into your bloodstream. Now some of these carbs will be used as energy by your muscles, but any idea what happens to the rest of it? Well, the rest of it goes into your fat cells and is stored as fat. The process is actually a lot more complicated, but you get the idea!
Now, if you are able to drastically reduce your carb intake, a couple of things will happen. One, the minimal amount of carbs you eat will be used pretty quickly by your body and will never be stored as fat. Two, your body will need to find another source for energy to fuel your body…. and that fuel source will be FAT!
Below you will see a chart that outlines low vs. high calorie intakes. Keep in mind, these are just rough and will vary depending on your weight.
250+ grams/day – Danger. Danger!!
High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or Diabetes.
175-250 grams/day – Steady Weight Gain Range
Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions.
100-175 grams/day – Maintenance Range
This range based on body weight and activity level. When combined with Boot Camp exercises, allows for genetically optimal fat burning and muscle development.
50-100 grams/day – Effortless Weight Loss Range
Helps reduce insulin production and helps speed up fat metabolism. By meeting daily protein requirements (.7 – 1 gram per pound of lean bodyweight ), eating vegetables and fruits, and staying satisfied with high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week.
0-50 grams/day – Rapid Fat Burning
Acceptable for a day or two of Fasting towards aggressive weight loss efforts (provided adequate protein, fat and supplements are consumed). One recommended way to fast is to stop eating about 5-6 hours before bedtime, and then try to refrain from eating for another 3-6 hours after you wake up.

Simple tips during the carb reduction process
1. Read the nutrition label, and keep track of the grams of carbs you eat each day
2. Sugar = carbs
3. When you need energy, get your fuel from fruits
4. Be prepared for energy level drops, they will come back once your body gets used to its new fuel source
5. Give it time; this process might take 2 or more weeks to become part of a routine
6. Plan your meals in advance–bad choices usually happen when you’re looking for a quick bite
7. Only drink water, most everything else is high in sugar

Super Camper Debi Dobley Tue, 24 Nov 2015 21:59:07 +0000 Debi Dobley was reaching a milestone birthday and knew she wanted to get fit and lose weight. Her routine at the gym had her at a standstill, and when she spotted a flyer for LiveFit Boot Camp she just decided to give it a try.
And she’s so happy she did.
In the first month, not only did she lose weight but more importantly she felt a huge boost in her energy level and in the way she felt about herself. For the first several months, boot camp was offered 3X per week and then got bumped up to 5X per week and Debi was there every morning at 5:30am. After one year of boot camp, along with changing her diet with the help of Weight Watchers, the reward of all her hard work was a weight loss of 55 pounds. WOW!
Debi has been attending boot camp for 2.5 years and has found that, not only is it addicting, but her body now needs the exercise. She feels that it took about 3 months for the routine to be established and seeing muscle definition, losing weight and having a significant boost in energy level made it rewarding to continue. She appreciates the personalized attention, group support and positive energy that the boot camp classes provide to her.
Over the past year, Debi has participated in over ten 5k or 10k runs, decreasing her time with each run; this is pretty amazing as she admits she hated running beforehand and still doesn’t love it but loves the benefits.
To the LiveFit Boot Camp team she says “Thank you, I feel 100% better about myself and it all started with your program”.
And we say thank you to Debi for being such an inspiration and encouragement!

Drink up! Tue, 24 Nov 2015 21:58:27 +0000 We’ve probably all heard the tip that if you want to lose weight… drink more water. But why? Why is drinking water beneficial to weight loss?
First off, water is a zero calorie drink that helps fill your stomach which will make you feel less hungry and in turn eat less. It will also help you lay off the sugary sodas or juices you may be accustomed to drinking instead of water. Try drinking 16 ounces of water before each meal. This will also trigger your brain to remember that you’re trying to eat less and to slow down.
Water also helps the body with the metabolism of fat. One of the most important jobs of the liver is to convert fat into energy and the kidneys job is to get rid of waste products. If the kidneys don’t get enough water, your liver takes over and starts doing the job of the kidneys and…what happens then? The liver is not doing its job and your metabolism is jeopardized. Provide your organs with the water they need so they can do their jobs.
Building muscles will help you lose weight and muscles that get the proper amount of water contract easily and get stronger faster. Maximize the time and energy you put into your workouts by making sure you’re getting enough water!
If you’re trying to lose weight, your health and appearance is important to you…so remember that water is also important in keeping your skin clear and healthy, helping to renew your natural elasticity. Nothing will improve the appearance of your skin more than drinking enough water. Flushing out the toxins and wastes and not allowing them to be trapped underneath the largest organ of the body – your skin – will cause your skin to glow.
Your body is made up of about 70% water, so it only makes sense that keeping hydrated is very important, not only for weight loss but for the well-being of your body. Drink at least the recommended 64 ounces of water daily and enjoy the benefits of a well hydrated body!

Super Camper Lucy Lewand Tue, 24 Nov 2015 21:57:57 +0000 Nothing is more inspiring than a personal story of success. Lucy Lewand of Healdsburg is such a story that will make you want to run faster and pump harder. Before starting boot camp in August of 2009, Jeff had faith in her ability to push forward and encouraged her to join the upcoming classes in Healdsburg. At the time her body fat percentage was at 39.8% and she wasn’t willing to let that number rise. Only after 6 months of boot camp her percentage dropped down to 27%! Still pushing forward she hopes to reach her goal of 25% body fat and I have a feeling she is going to reach that if she hasn’t already.
When asked how LiveFit has changed her life, Lucy said this:
“In recent years because of the death of my mom and the economy I have needed to be strong and clear in order for my businesses to survive. I’ve lost 30 lbs and over 10% body fat points. I feel great, strong and fit. I always knew I could do pretty much anything I set my mind to but LiveFit helps me remember that every single day. I absolutely love the challenge and variation of it. Today we carried a 40 lb punching bag while running – I’ve been coming for 2 1/2 years and we’ve never done that before. Because I’ve been so dedicated and committed to the program I feel proud of myself and happy with my body after years of being overweight. I’m able to accept any challenge that comes along. I enjoy being with young people.”
Lucy is a remarkable example of endurance when it comes to boot camp, showing up bright and early at 5:30 am with Jeff. Although she says she only wakes up halfway through the workout, what motivates her to get out there is the fact that it is what she NEEDS. It interferes with nothing except for her sleep, so she makes it a priority to be there. The camaraderie, support and variation of workouts is important to Lucy and the trainers help her with new goals to keep her motivated. Her friends and family are in disbelief of Lucy’s energy and stamina in her new body. They are impressed when she describes the workouts she pumps out every single day at boot camp.
Lucy is so thankful to the trainers at LiveFit for being more like friends that keep her going. Thank you Lucy for sharing your story and being an inspiration to all of us!

Come One, Come All! Tue, 24 Nov 2015 21:57:08 +0000 Want to increase your motivation to shed some weight, tone up or get into the best shape of your life? Would $1,000 be enough to get you motivated?
We thought so.
Come One, Come All!! Join the “LiveFit Boot Camp Body Revolution” 9 Week Contest.
Yes….the winning prize is $1,000 plus a variety of mystery prizes. The full rules can be found HERE but the overall premise is you must be a Team of 2 (or a team member can be assigned to you), the Weigh-Ins are Weigh-Outs are held on specific dates and are MANDATORY to attend, the contest is open to the public and the cost is $27 for current boot camp members and $39 for non-boot camp members (that includes a one week free trial of LiveFit Boot Camp!)
Here are some comments that I’ve heard about the contest from a few people who are planning on joining:
“I think it will be motivating to have a partner who is counting on you to do well.”
“A prize of $1,000 is worth working EXTRA hard for!”
“My husband and I are thinking of joining the contest; I think it will be a fun thing for us to do together!”
Hope to see you at Weigh-in! Read more about the contest and how to register HERE.