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CAMP DAVE FIT-AUGUST 18TH
Wednesday 08-18-2010 7:01am CT
FREE BOOT CAMP!!
It's never too late to get into amazing shape!
David Thompson is offering 2 free Boot Camps on Saturday, August 21st and Saturday, August 28th at Galleria Dallas at 9am. We will work out right near The Grill on the Alley Restaurant. Bring a mat, towel, water and a positive attitude!
Take advantage of this great free opportunity!! Learn more at www.campdavefit.com
CAMP DAVE FIT--MAY 17TH
Monday 05-17-2010 6:27am CT
DaveFit’s Fat Loss Tips…for Summer Everyone knows what to do to lose fat, get leaner and eat right. Then how come so few reach their goals achieve the look they desire if it's so easy. Everyone else including me will tell you, it’s about the perfect meal plan, exercise and supplements. The most important factor is your mental approach. You have to have a plan, and stick to it! First, let's suppose you do all of the following things that we’ve previously discussed. You eat at least 5 healthy small meals per day (small, & healthy meals). You do at least 5 cardio sessions of 40-60 minutes per week. You recover with (45min) post-workout drink or shake (good tasting is key) You get at least 6 hours of sleep every night. Get results using the following tips:
DaveFiT Fat Loss Tips #1: Getting Through The Hardest Of Times The first 3 days are usually tougher than others. Motivate yourself- Keep a photo of you or your goal person with you. #2: Subscribe to a health mag. and get ideas on a diet plan. Eat according to you, and don’t throw away 10 hours of cardio for tatter-tots and chocolate? #3: Show It Off Take pleasure in showing off your body as it transform to the new you. Wear your best fitness clothes each time you workout and take pride in the mirror. Your message will be sent to you and others that you see the pay off of your hard work. #4: How To Get Through The Boring Cardio Ok, we all get bored of the cardio. Take some up tempo music or audio book and run or step your way to leaner legs. It’s Critical To Visualize Your Success? You are in charge of your goals and dreams, you cannot let yourself wonder off your path. When they say it’s not possible or doubt you, that’s when you turn it up and prove it to yourself. You are what you believe you are. In Health, David Thompson Get your customized fitness plan at www.dtfitness.com CAMP DAVE FIT--MAY 10TH
Monday 05-10-2010 7:31am CT
You can be Healthy at any size www.dtfitness.com
It’s time to keep track of your health on and off the scale. America has an obsession with weight loss, which may be more hazardous to your health than yo]yo dieting. There is a correlation between weight and health. Recent studies have found people with an “overweight”BMI have reported lower cases of lung cancer, chronic bronchitis, anemia and osteoporosis, because more mass helps strengthen the bones.
Some fat or high BMI can be beneficial because, the lower extremity (thigh, butt, and hip fat is chemically stable which means that it helps metabolize sugar, and a very important protein hormone called leptin which regulates appetite and metabolism. Being overweight may not be ideal but it beats most dieting. Yo]yo dieting can, over time throw off your metabolism and cause heart issues and can lead to long term weight problems and even damage your thyroid. So I say, don’t go extreme, find a lifestyle that you will help you get fit, get more energy and trim your BMI. It’s worth the work of pursuing a lifestyle and weight loss plan that suits you. Some research has shown that extra weight can increase your risk of developing breast cancer. In other words, being over weight may look “healthy” but it’s all about how you are living. Eat right, exercise daily and drop the stress. When you’re healthy your size doesn’t matter unless you are making a living being a size zero. CAMP DAVE FIT--APRIL 19TH
Monday 04-19-2010 7:57am CT
Sleep – It’s important – Create a peaceful place to sleep. Getting the right amount of sleep is so important to your overall health andhappiness! If you're having trouble falling asleep at night, you may want to take a look around your bedroom and make some changes. First here are six reasons to get enough sleep: 1.Learning and memory: Sleep helps the brain commit new information tomemory through a process called memory consolidation. 2.Metabolism and weight: Chronic sleep deprivation may cause weightgain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite. 3.Safety: Sleep debt contributes to a tendency to fall asleep during the day.4.Mood: Sleep loss may result in irritability, impatience, inability toconcentrate, and moodiness. 5.Cardiovascular health: Serious sleep disorders have been linked tohypertension, increased stress hormone levels, and irregular heartbeat. 6.Disease: Sleep deprivation alters immune function, keeping up with sleepmay also help fight cancer. Now look around your bedroom and make some changes: Cutting the Noise: If your bedroom isn't a quiet sanctuary, block out noisewith earplugs or a source of "white noise," like a fan or an air conditioner. Removing the TV: Watching it in bed or even on your couch might preventyou from getting a good night's sleep. Putting Away the Laptop: Working on your laptop or Blackberry in bedcan get in the way of your much-needed rest. Besides, do you really want to dream about work? Detour your Puppy (or Kitty) Love: Sharing your bed with a furry friendcan be disruptive, and if you're already sharing your space with a partner, you're sleeping in some cramped quarters! Consider purchasing a pillow or pet bed for your four-legged friend. Bettering Your Bed: Your mattress, pillows, and bedding can affect thequality of your sleep. A lumpy old mattress may not support your back or neck, while a an overly stiff mattress can do more harm than good (despite what most people think), causing back pain instead of alleviating it. You can thank me by visiting my website at www.dtfitness.com CAMP DAVE FIT-MARCH 29TH
Tuesday 03-30-2010 5:23am CT
Fun Fitness Together I’ve found that today there are more fitness couples than ever, staying together due to the fitness lifestyle. Needless to say, couple that fit together stay together. As a professional trainer I have witnessed the constant frustration of clients not getting alone with their spouse due to one of them not interested in fitness. It’s more common than you think. They may not say it, but we all would like to be a little more active.
Fun Fit things to do together… • Fitness Date • Biking - just a few miles, it’ll take 20-30 minutes • Early morning walk- Walk just before sunrise at a local park • Jogging • Ropes course, work on trust • Partner Yoga • Group Fitness – Don’t compete • Boot Camp Fitness together • Once a month, invite him/her to share your training session withyour Personal Trainer • Getting matching HR monitors- wear them on a walking trailcompare caloric burn Fitness dating- is my Number one: It’s much better thansitting in a movie, starring across the table at dinner. So get out and enjoy a good date with someone. Enjoy and go and make someone’s day! CAMP DAVE FIT--MARCH 22ND
Tuesday 03-23-2010 5:49am CT
DaveFit with the Kids
We are living in the very best time in history to make a change for the years ahead. As we focus on our busy work schedule, finances, and lack of time, many parents feel lost about how to keep their kids active and fit. Do we really know the importance of exercise and diet for our children? Did you know that according to the U.S. Centers for Disease Control, exercise for kids also helps them handle stress, avoid diseases like diabetes and heart disease, feel better about themselves, and learn better. It doesn’t have to break the bank to be a fit family. So I’m sharing some of the things I do at home with my family for fun and fitness. These DaveFiT ideas are ones that you can do with your kids indoors and out. All of the following activities are for fun and exercises.
• Indoors: Play ninja with your kids, by throwing balls of power at each other across the world that you created.
o He throws a fireball at me, and I jump it or duck it. Then I throw one back at him and he’ll jump it or catch it…just using his imagination. Sometimes I’ll have to chase him to use my power.
• Indoors/Outdoors: Practice hopscotch on the patio or sidewalk with my daughter.
• Jump rope for time, which child including me, can jump the longest. • Jump rope: connect the rope to something and take turns turning the rope and jumping inside.
• Indoors/Outdoors: See how long you can hop on one foot down and back.
• Watch a fitness video and pretend we are on TV and re-enact • Go for a walk in the evening after dinner. • Go for a bike ride in the evening after dinner. • Do variations of jumping jacks, being goofy. • Throwing a Frisbee, looking for the perfect toss, then chase it down. • Who has the fastest shoes? - Do sprints (short running races) and time yourself to see how fast you go.
• Indoors: Green, Red, and Yellow light. I’ll try to control traffic, with them by letting them run or walk, then I’ll call out red (which means stop.
• Indoors: 1,2,3 Red light* I turn my back to the kids and they are across the room from me. When I count..1..2..3..red light. I turn around fast to see whose closest and moving. Repeat
CAMP DAVE FIT-MARCH 7TH
Monday 03-08-2010 5:48am CT
Superfoods…Are they really Super? David Thompson
www.dtfitness.com
What is a “Superfood”? Superfood - is a term sometimes used to describe food with high phytonutrient content that may confer health benefits as a result there are no side effects, and puts you in a better mood. Experts say that Superfoods and really ward off diseases, and lower your cholesterol. This is exciting to me….I am a fan of natural foods Chile Peppers Have been used for years for their healing power, also known used for remedies for colds, sinusitis, and bronchitis. Chile Peppers have healing power: they can help you reduce weight, prevent the spread of cancer and reduce the risk of heart disease and stroke Blueberries – I put blueberries in my smoothie and my salad. A great source of antioxidants packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory. Be sure to include lots of other fruits and vegetables in your diet as well. Remember too that, in general, the more color they have, the more antioxidants. Beans – I have beans of sort about 5 days a week.They are a great source of fiber. A diet high in fiber will help you maintain healthy cholesterol and blood sugar levels. As a bonus, because fiber helps you feel full longer, it's a great tool in weight management. Fresh, frozen or dried are best. If you use the canned beans, they can tend to be higher in sodium. Broccoli - I just love itIt has lots of vitamin C, and folic acid. It is known to fight stomach ulcers and potential cancer fighting agents. It should be noted that broccoli consumption was strongly associated with a reduced risk of coronary heartdisease death in postmenopausal women. Turkey - My favorite meat.Turkey his highly nutritious, low in fat, inexpensive, versatile, and always available, the turkey has also offers a rich array of nutrients, particularly niacin, selenium, vitamins B6 and B12, and zinc. These nutrients are hearthealthy and are also valuable in helping to lower the risk for cancer. Oats – My breakfast - It’s the cholesterol-lowering power of oats that drewthe most attention to this humble grain. Tea (green or black) – Cheap has no calories, known to lower risk ofstroke: play a role in preventing wrinkle. Helps prevent cancer.
Here are some other common superfoods that I like and that you should know about. Oranges – In my juicer Salmon – Omega Soy – With my cereal Spinach – In my salad Tomatoes - Everyday Walnuts – 3 days a week Yogurt – After workouts Superfoods are really Super, watch what you eat, it could be good for you make you feel better and put you in a good mood. Visit me at www.dtfitness.com Reference: The doctors book of Food Remedies Superfoodsrx.com CAMP DAVE FIT--MARCH 1ST
Monday 03-01-2010 5:33pm CT
Interval training, might be the answer David Thompson www.dtfitness.com
No More Excuses!
Intense interval training means, working out very hard for a few minutes, with rest periods in between sets. These short intense workout bouts were originally developed for Olympic athletes, but is well known to boost your metabolism and save you time in the gym or at home. If you are new to fitness or of the older population this style of training is not too strenuous. You shouldn’t throw out your old style of training just yet. Interval training can be integrated into your current program, it’s now one of the most effective styles of training. Some believe that it’s twice as effective as regular exercise. Still, most studies have been done in other countries with young, healthy adults, and experts advise people to consult a doctor before starting any fitness program. Here is a sample program for a beginner to interval training on a Cardio Machine and Dumbells: This can be done on any piece of cardio machine. Perform each interval, monitoring yourself. Don’t over do it. We will use a chart called RPE (Rate of Perceived Exertion)…this is when you feel exerted to the point at which you could continue or should stop i(e;1-10, 10 being over exerted) For a more advanced and longer workout, repeat the intervals twice See your doctor if you have any medical conditions or injuries. Directions: 5 Minutes Warm up: On machine Start with a moderate pace to gradually warm up
2 Minutes Home Speed : Take your speed to slightly higher than comfortable pace. 4.0 5 2 Minutes Incline/Resistance Pyramid Up: Increase the incline/resistance 2% every 15seconds 2 Minutes Incline/Resistance Pyramid Down: Decrease incline/resistance 2% every 15seconds 1 Minute Sprint: Move as fast as you can, while keeping good form. 8 2 Minutes Home Speed: Decrease speed to recover back to baseline 5 2 Minutes Incline/Resistance Pyramid Up: Increase the incline/resistance 2% every 15seconds 2 Minutes Incline/Resistance Pyramid Down: Decrease incline/resistance 2% every 15seconds 1 Minute Hill Sprint: Increase incline to 8-10%, keeping speed moderate until you reachLevel 8 RPE 2 Minutes Home Speed: Decrease incline to 0% to recover back to home speed 2 Minutes Sprint: Move as fast as you can 8 2 Minutes Home Speed: Decrease speed to recover back to home speed 5 5minutes Cool down walk slow enough to get your heart rate within 10 bpm normal
Total Workout Time: 30 minutes CAMP DAVE FIT-FEBRUARY 22ND
Monday 02-22-2010 8:05am CT
The Stretch on Yoga and Pilates
Yoga or Pilates, which is better for you? When people speak of exercise they usually fail to mention the other bundle of benefits that we need to value other than strength, endurance and losing weight. This bundle includes flexibility, coordination, posture and stress relief. There have always been the “softer” training modality and is growing in popularity. The two most common is Yoga and Pilates.
Yoga
Yoga is based on the Eastern idea of moving energy through your body. The more freely the energy flows, the healthier and more energetic you feel. This is about the union between mind and body. Physical tension hinders the flow because over time, areas of tension in your body can become tight and rigid, even painful. The goal of yoga is to keep union “connection” with the body mind and spirit through breathing, positions, movement and stretching.
Pilates
Joseph Pilates, who was looking for a way to rehabilitate injured soldiers after World War I, created Pilates. Pilate’s exercises stretch and strengthen your body in a functional way with resistance. It’s unique and encouraging coordination between the muscles that stabilize the body. Pilates techniques are popular with dancers, and professional athletes to improve awareness and body control. Pilates has more in common with weight training than yoga since it has to do more with moving with resistance and the principle of overload. The latest form of Pilates is the mat class, which involves more of your own body weight and learning how to control your body against gravity.
Yoga vs. Pilates
I think it's fair to say yoga is more about how it makes you feel. Yogaprovides, more flexibility, rejuvenating that will lift you that is not too focused on muscle building. Pilates is about how you look -- how you carry yourself and move. Pilates helps you control your body in a more dynamic muscle control fashion. Similar to function resistance training. The choice is yours.
Be Healthy,
David Thompson
www.campdavefit.com CAMP DAVE FIT--FEBRUARY 8TH
Monday 02-08-2010 5:26am CT
Skinny vs. Fit:
· Unfortunately people don’t want to hear much about the difference between fitness and weight. In reality, weight alone does not equal fitness. Think about it. We all know someone who is thin but not fit or healthy. Simply being thin does not automatically qualify us as fit. As a matter of fact, the world is full of 'skinny unfit people'. Known as skinny fat Webster Dictionary: Fit Adjective · Meeting adequate standards for a purpose The International Sports Sciences Association (ISSA) defines 'fitness' as: · "The state of well-being consisting of optimum levels of strength, flexibility, weight control, cardiovascular capacity and positive physical and mental health behaviors, that prepare a person to participate fully in life, to be free from controllable health risk factors and to achieve physical objectives consistent with his/her potential." What? Skinny fat people? How can that be? When talking about overall fitness, what matters is the percentage of bodyfat we have. It is entirely possible for a thin person to have a high percentage of bodyfat. Often times I see the thin or skinny, out of shape, just not fit. Fitness has many meanings; being truly fit doesn't simply mean the number on the scale. Think about it this way - some people who are thin still suffer from bad health. Doctors and medical associations have told us for decades: the only path to true fitness is through regular exercise and diet. Losing weight or getting skinny does not necessarily prevent the lost of muscle mass but regular resistance exercise does. Simply losing weight does not necessarily help you keep the weight off for life, but regular exercise will. Scoop on Skinny We all familiar with the known health problems that are related to obesity. It increases risk of some cancers, diabetes, depression and other health problems. The overweight generally live shorter lives. The science on thin aka skinny people is less advanced. Some are skinny due to non-genetic factors, their lifestyle. More that 70 percent of the being thin is genetics. Here are some reasons why: A Thin persons metabolic system turns food into energy very efficiently. In some cases, the thin *skinny person may be nervy or their genes may dictate that they get full faster, doesn’t eat often and crave healthier foods. The thin or skinny are often active, but not in all cases. Women: and Light body weight In the puberty stages, it’s crucial time for a woman to love those curves, but scientist found that fat mass helps build bone mass. Brittle bones should be added to the long list of physical and psychological damage caused by an eating disorder. My question to all: Who doesn’t want to look lean, or skinny during these times? Now, let me say; it may not be best to be skinny unless it’s natural. Scientists aren't quite clear on why exactly a woman's fat content makes a difference, but it could be the stress that the weight puts on the bones, that causes them to strengthen over time. It’s important to encourage a healthy body image. Reference: The Seattle Times The International Sports Sciences Association The question that you should ask yourself after reading this: Are You Fit Yet? Visit me for more information on fitness and Boot camp Fitness: www.campdavefit.com
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