Tough Mudder.

If you’ve heard of this long-distance obstacle course on steroids, you know it’s not for the faint of heart. Twelve miles peppered with challenges like an ice-filled pool, electrical shock, grown-up monkey bars, and vertical climbing walls, the event requires strength and stamina – especially when it’s based at Lake Tahoe’s North Star Ski Resort, with a beginning elevation of over 6,000 feet.

So when Jeevan Anandasakaran committed to taking on the challenge after seeing his brother complete it in 2014, he knew that his previously sedentary lifestyle as a computer programmer would need to be supplemented with regular workouts and a lot of running.

With the event scheduled for June, 2015, he started training seriously in January. “My brother had given me a goal of running six miles in an hour,” he says. “During that time, I read the book Born to Run and that was really inspiring. I got a running app called 5K to 10K that helped me get started.”

But he knew he needed more than just running, so in February he joined Elite Fitness, then called Yelm Bootcamp, to help with strength training. “Bootcamp was a place where there was actually somebody to tell you what to do so I didn’t have to think about it,” he says. “At one time in my life I had a personal trainer and it cost $450 a month. Here you get the same thing for a fraction of the cost. I’m still not the person who can motivate myself consistently to exercise so having a place to go where you’re on a schedule fixes that.”

In the beginning, running was really challenging. “Not having been a runner before, it’s a pretty painful experience,” says Jeevan. “You’re trying to get to six miles and in mile one, your calves hurt like crazy. There’s this transformation that your muscles go through. If you’ve been sitting down your whole life except for playing tennis, you have to get through that.”

He did get through it, and with one month to go until the event he entered his first ever 10K run in Seattle as a way to assess his fitness level. “That went surprisingly well,” he says. “I’d been training and running three miles was still a challenge, but I gave myself a week of recovery before the 10K. When the actual day came, I was incredibly surprised how easy that 6.2 miles was after a week of rest.”

Then he gave himself another challenge, this one to help prepare for the elevation gain he would experience on the course. “North Star has an incredible amount of vertical feet,” he explains. “It’s not like you’re just running twelve miles. Half of it is uphill on a very steep slope.” To simulate those conditions, he drove to Crystal Mountain Ski Resort and ran the three miles to the lodge at the top.

Finally, it was time for the Tough Mudder. Despite its daunting reputation, Jeevan says it’s actually a very supportive event. “Tough Mudder is not this highly competitive thing. It’s a group support system,” he maintains. “People do it because they want to challenge themselves. Nobody is holding them accountable except themselves and everybody helps each other through the obstacles. I did it with several members of my family, and we had a good team. It went a lot better than I would have thought.”

Following through on his commitment was the most important aspect of the event, he says. “It was about establishing credibility with myself. When I say I’m going to do something it’s not a joke. I put something out there and I have a choice to be somebody who actually does what they said they were going to do or not.”

In the months since, he’s continued to use Bootcamp for exercise, even though he currently doesn’t have such a large fitness goal in mind. “This is just who I am now,” he says. “It’s not a goal anymore, it’s just being healthy for life.”

Kim Sellon didn’t join Elite Fitness Zone to lose weight. After having a third child at age 37, she had successfully fought a year-long battle to ditch the extra 30 pounds that had accumulated, and was focused on getting stronger and enjoying the mental benefits of working out.

So it was a nice surprise to realize that just weeks after joining, she’d dropped a dress size. “I went from a size 8 to a size 6 in the third week of working out,” she says. “It has me amped and pumped and wanting to come every day.”

Since joining at the beginning of February, she’s started to see results in her core and overall strength. “I’m able to do a push-up now,” she says. “I couldn’t even do a push-up off my knees. Now I can do at least one or two sets without having to drop.”

She’s also noticed that her memory has improved and she’s sleeping better. “I’ll remember why I walked in the room,” she laughs. “My endurance, my breathing, everything seems to be better.”

After moving to Yelm from Vermont in 2012, Kim struggled with adapting to her new home. As a military wife she’d moved often, but the older she got, the more challenging it became. “This move took me away from my family,” she says. “It’s hard enough just moving and meeting new people, but when you’re an adult, it’s even harder. Everybody seems to have their little groups and cliques.”

Initially she joined a gym in Lacey, but the 20 minute drive was daunting and she wasn’t getting the results she wanted. “Having moved from another state and not really knowing people, I tried to put myself out there. I think medically, my metabolism was out of whack and I wasn’t sleeping well,” she says. “I was never fully resetting my body and getting that rest. It’s so important to get quality sleep. So even though I was working out, I wasn’t losing weight.”

Nevertheless, she stuck with it, determined to get rid of the extra baggage. “I wanted to get healthy,” she says. “I wanted to shed the baby pounds that I had put on from becoming a mom later in my life. As we age, sometimes weight can already be a tough one to manage. After having a baby later, the issue was that much more amplified.”

Eventually she figured out what was triggering her sleep issues, and was able to drop the pounds over time. Then she discovered Elite Fitness and found the environment at the gym very welcoming and supportive. “It’s very energizing,” she says. “It feels very home-like, as if you’re coming to see your family. Everybody’s been so encouraging and I find that very inspiring.”

The experience has helped her feel more connected to her new home. “It kind of gets you back to what life is really all about,” she says. “It’s community and engaging with others, building self-confidence and helping other people see that in themselves. In this time when everything is so negative in the world, it’s nice to know that for at least that hour, there’s that moment to pause and just be. I love that feeling. It’s very addictive.”

Now she’s feeling optimistic about the future and is looking forward to new ventures. “It’s opened up my sense of possibility,” she says. “Elite Fitness is another path to gaining new clientele for my business and meeting new people.” You can reach her on her facebook page at Esthetician Kim

When Candace McCloud first came to Yelm Bootcamp, she figured out a way to avoid talking with anyone. “I didn’t like organized groups. I had tried to do a crossfit class before and it was miserable,”she says. “I can’t see without my contacts or my glasses on, so before I came to bootcamp, I would take out my contacts. That way, I couldn’t see anybody’s faces. I sat at the front of the class and I just did what I had to do.”

Although she wanted to get in shape and had committed to working out, the first few months of Bootcamp were a challenge physically and emotionally. “I didn’t want to come. I had a lot of resistance,” she says. “I wasn’t happy but I dragged my butt there and worked out every day.”

At 40, she was tired of being tired and tired of feeling bad about herself. So as uncomfortable as as it was, she kept coming to Bootcamp.

In the beginning, she was the only one in class who needed every exercise modified. “I was scared to do the box jumps and the heavy weights,” she says. “Once that changed and I could kind of keep up and do the same exercises as everybody else, that was a stepping stone. Those kinds of achievements kept me excited to come back and keep working.”

She also started to appreciate the support and camaraderie of the environment. “I went around that corner where I was enjoying interacting with everybody else and feeding off their energy,” she says. “I was comfortable and wanting to make connections.”

But then another challenge presented itself in the form of a new trainer who was ‘kind of a rock star’ in the gym, according to fellow trainer Ginni Ratcliffe. “At that point, Candace was feeling really good about her accomplishments and where she’d come to with the rest of the group,” says Ginni, but the trainer’s impressive abilities had a negative effect on Candace’s attitude. “It knocked her down a notch to the point where she could have quit,” says Ginni. “She wasn’t happy and she didn’t like the change.”

One day during a paired workout, the new trainer made a beeline for Candace and said, “You’re my partner.”

“They worked out together and Candace pushed herself harder than I’ve ever seen her,” says Ginni. “She lifted heavier than she’s ever lifted. She was proud of herself.”

From that point on, Candace and the trainer became friends who continue to encourage each other and work out together when the opportunity presents itself. “She took on that obstacle,” says Ginni. “I saw her turning point that day to say, ‘You know what, I’ve got this.’”

More than a year after she first joined, Candace has fully embraced the Bootcamp community. “I love it here,” she says. “It’s turned into a place I’m supported. People notice when you do better, they notice when you’re in a bad mood, they notice if you’re miserable, they notice if you don’t show up. You want to get stronger with people who make you stronger.”

She still has resistance, but has learned how to work through it and accept what’s being offered. “I love Amy and Jamie for making me work hard every day and showing me the right position to do the work and the right exercise to keep me motivated. They push me to follow through every day because I like to quit and they won’t let you,” she says.

Getting stronger has also revived a dormant dream. When she was in high school, Candace wanted to be a bodybuilder. “I’ve kind of wanted that all along but it got lost in work and kids and marriage,” she says. “But know I think, ‘I can do that.’”

Having taking on building more muscle, her next challenge is changing her eating habits. “I’m my own worst enemy when it comes to food,” she says. “Now if I can conquer myself as far as eating and train myself to manage my emotions, I could still be a bodybuilder. I have a stronger sense of possibility.”

Can you really sweat out your cold? Well, the answer is yes, however, it’s really not a good idea to do any weight lifting or heavy exercise when you are not feeling well. Sometimes, it feels really good to just get moving when we aren’t feeling well. However, let’s dispel some myths.

Many years ago, we used to think that lactic acid was the cause of pain in the muscles after exercise. Actually, this is not true. The lactic acid is present in the muscles to help heal them. What actually causes the pain is called micro trauma, or micro tears. This isn’t a bad thing. It’s a good thing, it is how we build muscle.

Have you ever had a manicure and had the edge of your finger get a tiny little cut in it? So, what happens? It swells up, and it is really painful. Well, that is exactly what happens to our muscles. They are tiny, itty bitty little tears in the muscle, and our immune system does a fabulous job by rushing in and repairing it. Our immune system works the best when we are sleeping.

So, it’s sort of a myth that you can get rid of a cold by sweating it out with exercise. You are actually tearing your muscles. So, then, your immune system goes to repair the muscles, instead of the cold. Your immune system is then over taxed, trying to repair the cold, and the torn muscles.

If you are wanting to get moving, that is a good thing. Take a walk, get moving, but, it is not advised to go and lift heavy weights, or do a highly strenuous workout when we aren’t feeling well.

This is a fitness myth that needs to be dispelled! You have no idea how many times I ask someone if they are getting enough protein, and they say ‘Why yes!’. I ask them what they eat, and 9 times out of ten they mention chicken and then peanut butter. Nut butters are NOT classified as a protein. When we break down what is in a food, we like to classify it by what it has the most of in it. It’s not that peanut butter or nut butters are bad, but, let’s just get clear on what you are feeding your body.

In one tablespoon of peanut butter, there is 94 calories …. that is ONE TABLESPOON. There are 8.06 grams of fat, 4.01 grams of protein, and 3.13 grams of carbohydrates. There is literally DOUBLE the amount of fat than there is protein in peanut butter. Therefore, we would classify this as a fat, not a protein.

Let’s take a look at the breakdown in about 1/2 of a chicken breast (about 100 grams). There is 130 calories. 1.46 grams of fat, 27.25 grams of protein, and 0 carbs. Therefore, we would clearly classify this as protein. This would also be considered a very lean protein, meaning there is little fat in it. Plus, compared to 1/2 a chicken breast at 130 calories, and only ONE tablespoon of peanut butter at 94 calories (that is only a 36 calorie difference), you get more bang for your calorie buck with the chicken breast.

Then, we can also compare this to a steak. I am looking at a beef porterhouse steak, a 3 ounce serving. (Most people eat more like 5 to 8 ounces a serving). There is 235 calories in a 3 ounce serving. There is 16 grams of fat, 20.37 grams of protein, and 0 carbs. Again, this would be considered a protein, because there is more of it than fat, but, not much more! This would not be considered a lean meat. And this is a steak! The calorie breakdown as part of your recommended daily diet would be …. Calorie breakdown: 63% fat, 0% carbs, 37%
protein.

If you are eating 63% of your diet in fat, that is not a very good ratio. People come to me and say they aren’t going to eat carbs. Well, that isn’t healthy either! It’s about balance. That is why I find a good quality whey protein shake to be one of the easiest and best ways to get in the nutrition we need and at a good balance ratio for diet.

Let’s look at a whey protein shake. (This is the one I personally drink every morning). For one shake (one serving which is two scoops), we are looking at 240 calories. We generally actually drink the serving, unlike steak and chicken, where most of us eat more than the recommended serving. It’s 5 grams of fat, 24 carbs, and 24 grams of protein. Very balanced, and a really good bang for our calorie buck! This is just one of the many reasons fitness people love shakes. They are easy, convenient, fast, and they are balanced. Plus, not to mention all of the benefits that whey protein gives you.

Make sure of three things when looking at a whey protein. Make sure you know the source of the whey (if it’s from low quality milk, you are getting low quality whey), make sure it is undenatured, and make sure that there are digestive enzymes in it. These are very important! With out these 3 basic elements, the whey protein is not cellular accessible, and it is not really benefiting your body. If you have ever had a protein drink, and it has just sat in your stomach, it isn’t digesting. It probably wasn’t undenatured, and it probably didn’t have any digestive enzymes in it.

So, I hope this gives you some insight into calories, fat, carbs, protein, and what is in your food. Educate yourself! Download myfitnesspal. It’s free, and it will show you ratio’s in your diet, and balance. When you educate yourself about nutrition, you have so much power over your own life and goals! Now, let’s make this day and every day count towards better health!

Hi, Amy here with fitness news. I am here to talk about Visceral Body fat, do you know what that is? It’s not the subcutaneous fat around the hips and thighs. That is the surface fat. Visceral body fat is the fat around the belly, and it’s deep. It is actually impacted fat around the organs. It’s much scarier and dangerous than we previously thought. It’s not just linked to muscle loss, but, bone loss as well. And the even scarier part is skinny people can have an excess of visceral body fat and not know it. It can go undetected. Fortunately, we can combat this body fat with a healthy lifestyle, and proper nutrition. Feel free to drop by Yelm Bootcamp and get a body fat test free of charge. You can get a free consultation from one of our health and fitness coaches, to help point you in the right direction.

This recipe is very simple and delicious!

Ingredients:
1 Medium Onion
2 cloves garlic
Ground Turkey
4 cups black beans (approx)
2 cans organic diced tomatoes
1 box Organic Beef Broth
2 tbsp Chipotle Chili powder
2 tbsp Cumin Powder

Soak the black beans overnight, and then strain the next morning. Then, saute the onion, garlic, and ground turkey in a teaspoon of olive oil, starting with the onions and garlic. Combine all ingredients into a large pan and bring to a boil, and then simmer for a couple of hours. Delicious!!

Hi, Amy here with Fitness News. There are tons of studies out there relating proper sleep to weight loss and proper brain health. Hey, we all want a sharper brain, right? If you notice, almost all of the fitness trackers have lot’s of metrics on them. All of them measure many different things, but, they all measure sleep. There’s a reason for this. Sleep is so important! It can be a huge game changer for people when they start getting better sleep.

Now, there are several things we can do to help getting better sleep.
1. We can turn the tv off and other electronics at least an hour before bedtime.
2. We can commit to getting to bed by 10 pm.
3. We can take a hot bath.
4. We can cut our caffeine products mid day, and don’t drink caffeine later in the day.

What a lot of people don’t know is that sometimes when we go to sleep, then we wake up around 3 or 4 in the morning, and can’t get back to sleep. That is the caffeine being processed in the body late at night from earlier in the day.

My personal favorite is a sleep spray that was created by Dr. Michael Colgan. You can learn more about it here: Sleep Spray