Also, I love the fact I get to reach many more women than ever before as well! Being only a one-on-one trainer, I could only see on a good day 6 or so clients in a day. Now, I have nearly 100 women a day that are in my presence hungy for a challenging yet fun workout that is results-oriented. We never try to repeat the same exact workouts twice and unlike random fitness classes in Memphis, I build the program using periodization. That’s a fancy word for progressing workouts in a way that helps women reach their goals much faster than doing the same routine over and over again. DVD programs come to mind…..

Another beautiful thing about Memphis Adventure Boot Camp is it takes the nonsense out of exercise. We don’t really need those machines and sometimes clumsy contractions that plague traditional gyms and fitness facilities. We workout using basic equipment: dumbbells, resistance bands, medicine balls, a few other odds and ends, and most importantly, out own bodies. You see, the ability to change your body to become stronger and more fit is not found within a machine, it is found within our own bodies. There are so many ways to manipulate body movement that effectively works the legs, arms, core..and all body parts. Our bodies can be viewed as levers that can be manipulated to achieve fantastic results!

Isn’t it better to workout outside whenever possible? That is so awesome about Memphis Adventure Boot Camp because we are outside! No commercial facility can compare to this because we go outside and use our natural environment while exercising. Running is a good cardiovascular exercise, but why not take the entire workout outside if you can!

Being in group of like-minded individuals is amazing as well. The power of a group that encourages you to show up is beyond my belief. There are women of all shapes, sizes, and levels of fitness too! Women are encouraging one another on Facebook with simple “I look forward to seeing you tomorrow at bootcamp” comments, I am humbled. If a person is not in camp, it is common for me to hear another camper ask about them. When they return, they are welcomed in just like family. Memphis Adventure Boot Camp really is like a family for fitness goals and they are there to help you too!

The real reason why I decided to become a fitness trainer, not a doctor, physical therapist, and any other profession is the people I get to touch each and every day. Just this past week, a wonderful lady named Judy Williams in the evening class announced to us all that her blood sugars were in the normal range for the first time in 10 years! Could you imagine the excitement she felt!? It was intoxicating! The best part was, everyone in class applauded her for her accomplishment. How cool is that!?

Here are a few tidbits I have received about the class:

I like Memphis Adventure Boot Camp so much so far. I quit my (personal) trainer yesterday I was seeing 2 days a week. I feel like I am getting more of a overall work out rather than simply doing hardcore weight training. -Pryor Lott

I’m loving the class, even though it is killing me. -Terry Drumwright

I am amazed at how hands on you are with your campers. That is what makes this program different. -Suzanne White

I am really starting to see the benefits of the workout. I am excited to see what happens in the coming weeks!- Stephanie Aldrich

We definitely love the boot camp! -Cara Maynes

Memphis Adventure Boot Camp is just about the best workout in Memphis. I just love the class and the ladies! It is the best group I have ever worked out with. -Trish Sabater

There’s many others of course. You can view them and see video testimonials here: http://memphisadventurebootcamp.com/site/testimonials.php
I invite you to come see what we are all about women of Memphis! Try us for $2 for one week to let us prove that we are here to get you results! http://memphisadventurebootcamp.com/site/calendar.php?location=Memphis&id=475
If you have any questions, please feel free to email me at dexter@dextertenisonfitness.com or call me at (901) 214-5573.

Be Better, Have Some Adventure!
Dexter Tenison, MSS

http://www.commercialappeal.com/news/2010/mar/25/first-step-to-fitness-a-doozy-but-worth-it-for/

Be Better!

Dexter

Guest posting by Harmony Wilson, intern for Memphis Adventure Boot Camp

Some people are not aware about the advantages and disadvantages of using dumbbells or weight machines.  It is believed that benefits for both are similar; in that case most stick to one, which may lessen the benefits that both can provide. It is best to try to implement both technologies whenever possible in order to reap the benefits of both. The following are charts that state the advantages and disadvantages of both.

It is fairly safe to say that dumbbell training is superior if there is only one option, but machine training can allow maximal lifting in a safer environment.

Dumbbells

Weight Machines

Some people believe that losing weight is simply a matter of willpower. While willpower does play a role in the strive for weight loss, I suggest that if you are wanting to lose weight, create an environment for yourself that helps you stay on track.

1. Find a support system. Studies show that people who have a strong support system tend to stick to their programs longer and with overall better success. Memphis ABC is a very strong support system. Also, family and friends can be good support. I sometimes see people post things on Facebook about their weight loss or the number days they stopped smoking and they get flooded with positive reinforcement. By the way, befriend me on Facebook if you haven’t already!

2. Do a pantry raid. Be honest with yourself. Do you need to clean out the bad foods in the pantry and fridge? If those cookies are there in the front, looking at you each and every time you open the door, sooner than later, you are going to accidentally find their way into your mouth! Get real! Think about the trigger foods in and around your house and throw them away!

3. Change your route. Do you constantly crave an ice cream or something like this every time you pass a certain place when in your car? I realized that every time I see Pei Wei, I think, “UMMM I love their cookies!” This is no good! So, I don’t drive by Pei Wei anymore. I found I new route to get to where I needed to go! I suggest you do the same.

4. Have your significant other or best friend on board. This one is tricky, but if you approach it with tact, you could have a great ally instead of a person who works against you. Rarely do couples do exercise and eating better at the same exact times. So, one person is trying to say no to sweets while the other is chowing down on them while both are watching TV. The success of weight loss isn’t going to last long. Be upfront. Let them know you are really trying hard to do well and you really need their support. Ask them for help. The asking part will go a really long way!

Do you have a few others you’d like to share? I’d love to hear them!

Be Better!

Dexter

Stacey Greenberg, a freelance writer here in Memphis, decided to join Memphis Adventure Boot Camp. She lived to tell about it and has written an article in the January ‘10 issue of Memphis Parent Magazine. Check out her experiences here: http://www.memphisparent.com/2010/01/workout-warriors/. Also, check out her amazing, award-winning blogs at http://diningwithmonkeys.com/.

Memphis Adventure Boot Camp is the premier fitness offering for the women of Memphis. Get the complete package of fitness while doing it with other likeminded women. Memphis ABC meets for 4-weeks at a time all year long. You have nothing to lose but fat and you have your new body to gain!

Be Better in 2010!

Dexter

First, let’s look at the issue from a perspective of natural history. (Dexter: Let’s take evolution with a grain of salt. There’s always evolution occurring in the world and we don’t have to view it as a religion vs. science thing.) Our evolution into the human species from our ape ancestors is thought to have occurred some 2.8 million years ago. Spanning the duration of this vast period, it should strike you as interesting that the first reported heart attack in the U.S. occurred in 1920, only 12 years after the grain industry began hydrogenating plant and grain oils. Now, I personally find it interesting that there is such hype over cardiovascular exercise as necessary prevention for heart attack or even heart disease, when such diseases were relatively nonexistent less than 100 years ago. That’s but a flash in the pan of human evolution.

Our next logical question should be, did our ancestors regularly participate in cardiovascular exercise? Not likely. First of all, it would not be energy efficient to run around gathering berries, firewood and nuts in your target zone. Nor would it have been wise to run through the bush trying to get a workout while hunting, since any animal would hear you coming from hundreds of yards away and be long gone by the time you got there. If there was a cardiovascular stressor in our native environment, it was most likely when we had to send a messenger to a neighboring village or during times of battle, when you were either running or fighting for your life.

When you look at most sports played today, recreational activities, and work related tasks, the great majority of them place anaerobic demands on the body. Now, surely some of you grew up on a farm or have done hard labor before. When performing any intense work, you begin breathing faster and faster…in fact, you will go aerobic within a few minutes if the work efforts demand so much of your anaerobic energy systems that the demand for energy can’t be replaced by intermediate and anaerobic energy systems (fast glycolytic and aerobic).

I have many memories of bucking hay; the bails weigh 75-120 lb., yet you’ve got to keep up with the tractor as it moves through the field (no, my dad didn’t let me stop for a minute every 12 bails).

When you have thousands of bails to haul in, and will be in the field for hours at a time, you will soon find that your anaerobic stimulus (the bails) produces a demand that the purely anaerobic phosphagen system can’t maintain on it’s own (it only lasts about 8-12 seconds), resulting in ATP production by anaerobic glycolysis and aerobic metabolism respectively. By this very mechanism, our anaerobic capacity is recharged during sports such as tennis, soccer, hockey, basketball, etc., that require explosive movement for prolonged periods of time.

I use hay-bucking because it is a real-world example of how we have maintained aerobic fitness from the beginning of human evolution. If you can follow my logic here, you should be wondering why we are so encouraged to offer aerobic exercise to our patients and clients by most every medical, physical therapy, chiropractic and personal training education program that exists. It’s simple actually. It’s the very same reason we are being told that we must eat a high carbohydrate diet for energy…why doctors tell people they must take this or that drug…BIG INDUSTRY INFLUENCE.

Quite simply, there’s not much money in the manufacture and sales of dumbbells, weight plates and Olympic bars, but there are huge amounts of money to be made if you can convince the masses that aerobic exercise is necessary for disease prevention. After all, have you priced a treadmill, step mill, spin bike, rowing machine, elliptical machine or any such equipment lately? They cost anywhere from several hundred, to several thousand dollars per unit! They often have hundreds of moving parts, which wear out, break and need to be replaced. How many Olympic bars or dumbbells have you replaced lately? It is not at all unusual for a gym or rehab clinic to spend $75,000-$100,000 on cardio equipment alone, and, they will need to be replaced every few years; the same facilities often don’t spend more than $15,000-$20,000 on free weight training equipment and it can last the life of the gym. Yes, I know they spend large sums of money on fixed axis resistance training machines, but that is but another sign of industry influence and professional passivity!

When you get several large equipment manufacturers with multi-million dollar investments in the production of aerobic exercise equipment, you can rest assured there will be a comparatively large commitment to creating an aerobic exercise consciousness. The proof is all around you, in your exercise and bodybuilding magazines, trade journals, on TV infomercials, in your training manuals from most educational institutions. Who do you think sponsors the educational institutions and pays for the supportive research?

So Who Needs It?

The issue is not one of prevention of cardiovascular disease by aerobic exercise, it is an issue of getting the right kind of exercise to benefit both your physiology and meet the demands of your work and sports environment. For example, aerobic conditioning is not general. If it were, any world-class marathon runner could jump on a bike and win the Tour De France, or even the Hawaii Iron Man! Strength training is also not general; there is a very finite amount of carryover from one lift or movement pattern to the other. Otherwise, the best squatter would be the best dead lifter too.

Everyone needs to build fitness, yet for fitness (aerobic or anaerobic) to last, it must be built upon foundation health principles. Proof of this premise can be seen when world-class marathon runners (Jim Fix) and champion bodybuilders (Lou Barry, a former Mr. Australia) die of a heart attack at an early age. When we eat correctly for our metabolic type, eat high quality organic foods, eat regularly to maintain our blood sugar levels in an optimal range, get to bed at a reasonable hour and learn to manage our stressors, the addition of an exercise program of any type becomes truly therapeutic and offers disease prevention. Aerobic fitness atop the standard American diet (SAD!) of Carbohydrates, Refined sugar, Additives and Preservatives (CRAP!) will not offer resistance to disease. In fact, it may well bring it on! Why? That’s simple…because exercise is a stress and if you add more stress to an already stressed system, it will crash.

You may think this is simple, logical, straightforward stuff, but it isn’t, because again, there is BIG money involved here. I will site one of hundreds, even thousands of examples; Scripps Hospital here in San Diego recently partnered with McDonalds. So now McDonalds feeds all those sick and dying people in the hospital their SAD CRAP, while they pedal away on bikes, pump pedals on stair masters, and about every other expensive aerobic machine you can imagine!

Functional Aerobic Fitness

While you are in the process of vitalizing your body from the inside out, I recommend that you choose movement patterns that offer injury prevention and improved performance in the environment where you work and play.

While exercising, all you need do is wear a heart rate monitor and determine your target heart rate zone. If you want a greater aerobic stimulus than your work or training environment is currently providing, simply shorten your rest periods. In short order, you will progressively get a greater aerobic response to the stress impinging upon the system via the activity you have chosen. If your heart rate begins to rise too high, simply take a little longer rest period or decrease the number of repetitions you are performing or the amount of time under load.

If you follow this simple guideline, you will learn to “eat, move and be healthy!” and, you will have the greatest form of prevention of heart disease you could ever have, HEALTH!

http://www.chekinstitute.com/articles.cfm

We have been told our entire lives that fruit is good for us. In fact, the US Food Pyramid tells us to consume at least two servings of fruits every day. There is no denying that fruit can be considered to be one of the most healthy and natural foods in existence. There are a whole lot of varieties and they all have different vitamins, minerals and plant phytochemicals that help to benefit health. It is shown that eating whole fruits is the best way to gain the benefits of the vitamins and minerals than through taking supplements that provide them separately.

Ok, let me clarify my statement: “ There is no denying that fruit can be considered to be one of the most healthy and natural foods in existence.” Fruit isn’t really competing against very many players to begin with. We have fruits, vegetables, meat, nuts, grains, and what else…….fats maybe. That sounds like a decent crowd to be in anyway! So yeah, they can be considered natural and healthy.

Here are the concerns. Most Americans are too fat. Also, few people are training for marathons or other activities that allows the consumption of fruit to be instantly used as energy. When I, myself need answers, I have a team of experts I go to who I trust. I know a lot about things, but my specialization deals with helping people find their way to lose fat and regain their health. I asked Patrick Gamboa, MSS the question about people wanting to lose fat and if they should eat fruit. Here was his detailed response:

In general, any food eaten in excess can be stored as fat. That being said, we have not found one clinical study to validate that the body will digest, absorb and assimilate fructose from fruit sugar any differently alone or with other types of carbohydrates. The issue at hand for people wanting to lose fat is how our bodies use fruit sugar.

Our bodies can only absorb monosaccharides (glucose, galactose, or fructose), the single units of sugars and starches. Once absorbed through the small intestines into the portal vein, and then circulated into the bloodstream through the liver as blood glucose, our bodies can put glucose to work in three ways:

1. It can burn the glucose immediately for energy if blood glucose levels are not at a stable level of 20 grams blood borne glucose circulating per hour.
2. If it is not needed for energy immediately, then it is converted into glycogen in the liver or muscles. The liver has the capacity to store 100 grams of glycogen. The muscles have the capacity to store between 250-400 grams of glycogen, depending on muscle mass and physical condition. Liver glycogen supplies energy for the entire body. Muscle glycogen only supplies energy to muscles.
3. If the body has an excess of glucose, and all of the glycogen stores are full, the surplus glucose is converted to fat by the liver and stored as adipose tissue (bodyfat) around the body. If needed, fatty acids can be burned as fuel (BUT the fat cannot be converted back to glucose).

Muscles only have the specific purpose of contraction and have a limited number of enzymes for glycogen synthesis. Muscle only has the necessary enzymes to convert glucose (and nothing else) into glycogen. The liver, however, is able to make glycogen from fructose, lactate, glycerol, alanine, and other three-carbon metabolites. Therefore, fruit sugar will help keep blood sugar levels stable by keeping liver glycogen stores full not muscle glycogen.

Wow! He sure is a smart guy! Is your head spinning? Let me give you a summary of his main points. Fruits have the same digestion ability as other carbohydrates. The concern is this, there is very little the body has to do in order to digest it. It is already very close to its monosaccharide state: fructose. Our bodies turn fructose into glucose in the liver so that it can be used immediately if we are exercising or at least creating enough movement to consume it. If we don’t need it immediately, we can send it to our muscles. If they are already filled with enough, it is then converted to fat to be burned when we needed. Fat in the body is like a super-concentrated source of energy. We should also realize that only the liver can convert fructose to glucose, not the muscles. Therefore, if the liver doesn’t need the fructose, then it will send it to be stored as fat.

Let’s turn to Phil Kaplan who always does a good job explaining things in simple terms.

The ingestion of fruit can result in the same insulin release as stuffing some brownies into your sugar craving mouth. To clarify the picture, yes carbohydrates do break down into sugars, and sugar from the blood, muscles, and liver are used as energy. The major difference between the ingestion of simple sugars and complex carbohydrates is the speed at which simple sugars enter the bloodstream. Complex carbohydrates are made up of chains of simple sugars which allows for gradual release into the bloodstream keeping insulin levels constant and eliminating all the described negative effects of simple sugars.

Insulin’s job is to regulate the amount of sugar in the blood system, meaning, it wants to keep it in normal ranges. If fruit can have the same insulin release as brownies, then we will probably not have enough storage room in our liver or muscles and it then gets stored as fat. Complex carbohydrates do not have this effect, especially when combined with lean proteins. Where do we find complex carbohydrates? We find them in vegetables and whole grains!

If you are a person who is constantly exercising say a dancer with 3% body fat on tour with a hip-hop superstar, you’ll need to consume lots of energy if you don’t you’ll lose your muscle. If you are a person in the middle of a training session for a marathon, then fruit or some sort of simple sugar can be used in order to keep energy levels high and maintain muscle. This is also assuming the runner is at their desired body fat percentage as well. Now that we have eliminated the exceptions, let’s talk about what most of the population needs to hear.

If you are a person who is wanting to lose fat, then eating fruit will not be something you will not want to consume very often. It’s that simple. Is there a compromise? I will try. Foods like bananas, peaches, and grapes are very high in sugar. Try to do more apples, pears, and berries if you must consume them. They are usually less sweet. And for heaven’s sake, eat them with some lean proteins!

Do you have a comment or concern about this topic? Feel free to comment. I’d like to know your thoughts.

Be Better,

Dexter

References

Gamboa, P. (2009, October 31). Fruit and fat storage. Message posted to https://www.issatrainer.com/question_board. Retrieved November 1, 2009.

Kaplan, P. (1997) Transform! The Ultimate Fitness Solution (1st ed.) Florida: Great Atlantic Publishing Group.

Many foods come naturally equipped with immune boosting and antiviral qualities and the good news is these foods can be easily incorporated into your daily menus. Here are some suggestions:

1. Choose foods rich in Vitamin C: Since we cannot store vitamin C in our bodies, we need to consume it regularly. We should be eating 5-6 servings daily of fruits and vegetables which are rich in this vital vitamin. Such foods include bell peppers (especially red), cabbage, broccoli, leafy greens, kiwi fruit, citrus fruits, and berries. Consider making a smoothie for breakfast using banana, orange juice and organic frozen blueberries. Or just add thawed blueberries to your granola or yogurt. Peel and slice a kiwi or an orange to have with your toast. Other ideas include sautéing spinach with garlic in olive oil for dinner or make festive fajitas with chicken and brightly colored peppers. These are all easy ways to increase your consumption of vitamin C, a natural immune system enhancer.

2. Eat more garlic and onions: Garlic is a highly esteemed vegetable to many cultures around the world and for good reason. In fact, its use as a vegetable and as a medicine dates back to 5000 BC. Garlic certainly adds wonderful flavor to food, but it also has a positive effect on the immune system. It is rich in phytonutrients which are known for their antibiotic and antiviral properties. Garlic’s medicinal benefit is most potent when used raw so consider adding it to salad dressings for this use. However, garlic still offers benefits when cooked so use it generously in stir frys, soups, and casseroles. Top crusty bread with roasted garlic instead of butter. Similarly, onions enjoy a long history with their cultivation dating back to 3200 BC. Clearly onions are the most universal seasoning used today. The flavonoids in onions actually work with vitamin C to help kill harmful bacteria. It’s hard to find a savory recipe that doesn’t use onions but consider making a soothing and delicious pot of onion soup or include onions with slow roasted winter vegetables.

3. Eat brightly colored fruits and vegetables: While nutritionists tout the health benefits of beta carotene, its conversion into vitamin A in the body has immune boosting qualities as well. Fortunately foods rich in the nutrients are readily available in the fall and winter months including winter squash, carrots, sweet potatoes, and pumpkin. Additional sources include cooked spinach, apricots, and mangoes. Instead of a russet potato, substitute a delicious sweet potato. Just that simple change increases antioxidants significantly and also provides more vitamin C and trace minerals. Use that can of pumpkin puree in your pantry to make pumpkin bread. Make a pot of carrot ginger soup. Fish are also good sources of vitamin A including halibut, wild caught salmon, and cod. Evidence suggests the nutrients in these foods can prevent or lessen the severity of certain infections.

4. Drink tea: And in particular, drink green tea. Studies have shown that drinking green tea can enhance the immune system because it has a high concentration of polyphenols, known for their antioxidant properties. Green tea is also less processed than black tea. And finally, enjoying a hot cup of tea forces you to slow down and relax and this is always a benefit to your immune system.

While each of us usually get a cold or two each year, it’s important to know that our diets and habits do impact our health. Get plenty of sleep, stay away from highly processed foods and include some of the healthy foods included above and you are on your way to a healthy flu season and healthy year ahead.

Be Better!

Knowing this and applying it will give you Jedi nutritional powers above and beyond almost all other people trying to lose weight through ineffective means. The Proximity Rule is not something I made up, but something that has been researched and proven to be true no matter your education level, status, sex, or income. You want to increase your results and eat more supportive more consistently, you need to watch this video and then apply it!

Be Better!

Dexter