Many of you may be experiencing pain at the front of your lower legs. This pain is called Shin Splints.
Here are a few signs that you may have Shin Splints.
1. Tenderness over the inside of the shin.
2. Lower leg pain which goes after a period of rest but comes back when running starts again.
3. Sometimes some swelling.
4. Lumps and bumps may be felt when feeling the inside of the shin bone.
5. Pain when the toes or foot are bent downwards.
Here is what you can do about Shin Splints.
1. Simply rest to allow the your legs to heal.
2. Apply ice on your shins. "Icing your shins" reduces pain and inflammation.
3. Stretch the muscles of the lower leg by tapping your toes or drawing the alphabet with by using your feet.
4. Check your shoes. It may be time to buy a new pair. At times, shin splints are caused by worn out shoes.
5. Still exercise. Maintain fitness with other non weight bearing exercises such as swimming, cycling or running in water.
6. Use a heating pad on your shins to reduce the muscle strain.
7. Visit your doctor for treatment.
Thursday, May 29, 2008
Sunday, May 25, 2008
MVP Client Debora Kellom Loses 15 Pounds in 7 Weeks!
One of the things MVP Boot Camp Clients consistently want to know is how they can lose weight.
It's pretty simple really. But it requires getting out of your comfort zone and working hard in MVP Boot Camp, exercising on MVP Boot Camp off days and eating right.
Most people would rather find out some magic formula.
MVP Boot Camp Client Debora Kellom is off to successful start. She has lost 15 pounds in 7 weeks and will continue to lose more!
Debora is kicking butt and is making it happen.
If you want to reach your fitness goals here is my advice:
1. Work hard
2. Stop thinking negative
3. Start taking action
4. Set individual goals
5. Eat the proper foods
6. Get motivated, be persistence and believe in yourself
Remember, if you want to reach your fitness goals, you've got to want it. And you've got to want it bad.
It's pretty simple really. But it requires getting out of your comfort zone and working hard in MVP Boot Camp, exercising on MVP Boot Camp off days and eating right.
Most people would rather find out some magic formula.
MVP Boot Camp Client Debora Kellom is off to successful start. She has lost 15 pounds in 7 weeks and will continue to lose more!
Debora is kicking butt and is making it happen.
If you want to reach your fitness goals here is my advice:
1. Work hard
2. Stop thinking negative
3. Start taking action
4. Set individual goals
5. Eat the proper foods
6. Get motivated, be persistence and believe in yourself
Remember, if you want to reach your fitness goals, you've got to want it. And you've got to want it bad.
MVP Client Diane Phipps Arm Wrestles Radio Personality
Diane Phipps is in the best shape of her life.
But, Tony Scott of KMJM Majic 104.9 thinks he can take her in an arm wrestling battle. He is so wrong!! Listen to it unfold. Hilarious!!
Copy and paste to your browser to listen.
Click on Tony Arm Wrestles a Woman
http://www.kmjm.com/cc-common/podcast.html
But, Tony Scott of KMJM Majic 104.9 thinks he can take her in an arm wrestling battle. He is so wrong!! Listen to it unfold. Hilarious!!
Copy and paste to your browser to listen.
Click on Tony Arm Wrestles a Woman
http://www.kmjm.com/cc-common/podcast.html
Wednesday, May 21, 2008
Treatment for Muscle Soreness
Some of you may be experiencing some muscle soreness.
This soreness is called DOMS. DOMS stands for: Delayed Onset Muscle Soreness is a feeling of muscle pain and soreness that is felt 12-48 hours following exercise, particularly at the beginning of a new an exercise program.
Here are five tips to recover from DOMS
1. Use active recovery techniques. Perform some easy low-impact aerobic exercise to increase blood flow. Such as walking, riding a bike, a light weight lifting routine. This will help diminish muscle soreness.
2. Get a massage. A massage is effective in easing the pain of DOMS by approximately 30%. It will also reduces the swelling.
3. Pain medicine. Use aspirin or ibuprofen to reduce the soreness temporarily, though they won't actually speed healing.
4. Ice it. Use ice bags, cold packs or even a bag of frozen peas wrapped in a thin towel to provide cold to the sore area for no longer that 15-20 minutes. Cold can provide short-term pain relief. It also limits swelling by reducing blood flow to the sore area.
5. Gentle Stretching. A nice light stretching routine will improve your circulation, improve your range of motion, decrease your joint stiffness and decrease your muscle soreness.
Remember, DOMS is a normal when starting a new fitness program. But I urge you to stay with it. The soreness is generally at its worst within the first 2 days following the activity and it will go away in the next few days.
This soreness is called DOMS. DOMS stands for: Delayed Onset Muscle Soreness is a feeling of muscle pain and soreness that is felt 12-48 hours following exercise, particularly at the beginning of a new an exercise program.
Here are five tips to recover from DOMS
1. Use active recovery techniques. Perform some easy low-impact aerobic exercise to increase blood flow. Such as walking, riding a bike, a light weight lifting routine. This will help diminish muscle soreness.
2. Get a massage. A massage is effective in easing the pain of DOMS by approximately 30%. It will also reduces the swelling.
3. Pain medicine. Use aspirin or ibuprofen to reduce the soreness temporarily, though they won't actually speed healing.
4. Ice it. Use ice bags, cold packs or even a bag of frozen peas wrapped in a thin towel to provide cold to the sore area for no longer that 15-20 minutes. Cold can provide short-term pain relief. It also limits swelling by reducing blood flow to the sore area.
5. Gentle Stretching. A nice light stretching routine will improve your circulation, improve your range of motion, decrease your joint stiffness and decrease your muscle soreness.
Remember, DOMS is a normal when starting a new fitness program. But I urge you to stay with it. The soreness is generally at its worst within the first 2 days following the activity and it will go away in the next few days.
10 Snack Tips Before MVP Boot Camp
The snack should be a light one. Too much snacking may stimulate the digestive system at an inappropriate time.
1. Milk and 12 crackers, 2 tbsp. peanut butter
2. Banana and yogurt
3. Bagel with jelly and juice
4. Cereal (1 oz.) and milk
5. Juice and pretzels
6. Sports drink, 16 oz
7. Sports bar and water
8. Fresh fruits such as oranges or bananas
9. Low-fat vegetable soup, chicken noodle or tomato and crackers
10. Blueberry muffin or fig bars and milk
1. Milk and 12 crackers, 2 tbsp. peanut butter
2. Banana and yogurt
3. Bagel with jelly and juice
4. Cereal (1 oz.) and milk
5. Juice and pretzels
6. Sports drink, 16 oz
7. Sports bar and water
8. Fresh fruits such as oranges or bananas
9. Low-fat vegetable soup, chicken noodle or tomato and crackers
10. Blueberry muffin or fig bars and milk
Monday, May 12, 2008
MVP Boot Camp - What to Expect
MVP Boot Camp is a fun and challenging program designed to help you lose weight and get in shape.
What To Expect. MVP Boot Camp is unmatched in terms of results and intensity. As a result, your body will be challenged like no other group fitness class. Existing injuries may be aggravated and/or new injuries may occur. If you have any question about your ability to participate in this program, please consult your physician and the instructor. You are responsible for any accidents or injuries from participation in the program. If you experience any abnormal discomfort, stop exercising immediately and alert the instruction.
If you show up to Boot Camp well fueled and push yourself to the best of your ability, then you can expect excellent results at the end of each four-week program. You will be challenged regardless of your ability level of fitness. MVP Boot Camp is designed to challenge participants individually.
For example, if we are doing sit ups, you will be asked for 60 seconds of your best effort, not a specific number of repetitions. The advanced and beginner client can apply 100% of their effort and not be held back or overwhelmed. You will not be competing with others. The workouts and intensity will be progressive over the course of the class. If you adhere to the program, you will see major results.
How To Prepare For Class. You should wear clothing appropriate to exercise and the environment, please bring a towel, exercise mat and water. It is very important to eat and be well hydrated before class. It is also very important that you drink water and eat a light and healthy meal before the start of each MVP Boot Camp session.
Class Etiquette. Please arrive on time to MVP Boot Camp. It is important to warm-up prior to exercise to reduce the likelihood of injury. Please note that tardiness may cost you and your fellow boot camp members 60 seconds of push-ups.
Missed classes and refunds. You may use the other area MVP Boot Camp programs to make up missed session within two weeks of the absence. A complete schedule can be found on our website at www.mvpfitness.net. There are no refunds.
Inclement Weather Policy. In the event of inclement weather, MVP Boot Camp classes will be cancelled. Information on the status of MVP Boot Camp during inclement weather will be available by calling 314-831-7505 or by logging on to the website at www.mvpfitness.net. Notice of cancellation for classes will normally occur prior to one (1) hour before the schedule class time.
Every boot camp member who has completed a MVP Boot Camp has shown great improvements. You may feel a little overwhelmed at the beginning of the program but you will leave each session with a great feeling of accomplishment.
CONGRATULATIONS, YOU HAVE TAKEN THE FIRST BIG STEP TO A BETTER HEALTH!
What To Expect. MVP Boot Camp is unmatched in terms of results and intensity. As a result, your body will be challenged like no other group fitness class. Existing injuries may be aggravated and/or new injuries may occur. If you have any question about your ability to participate in this program, please consult your physician and the instructor. You are responsible for any accidents or injuries from participation in the program. If you experience any abnormal discomfort, stop exercising immediately and alert the instruction.
If you show up to Boot Camp well fueled and push yourself to the best of your ability, then you can expect excellent results at the end of each four-week program. You will be challenged regardless of your ability level of fitness. MVP Boot Camp is designed to challenge participants individually.
For example, if we are doing sit ups, you will be asked for 60 seconds of your best effort, not a specific number of repetitions. The advanced and beginner client can apply 100% of their effort and not be held back or overwhelmed. You will not be competing with others. The workouts and intensity will be progressive over the course of the class. If you adhere to the program, you will see major results.
How To Prepare For Class. You should wear clothing appropriate to exercise and the environment, please bring a towel, exercise mat and water. It is very important to eat and be well hydrated before class. It is also very important that you drink water and eat a light and healthy meal before the start of each MVP Boot Camp session.
Class Etiquette. Please arrive on time to MVP Boot Camp. It is important to warm-up prior to exercise to reduce the likelihood of injury. Please note that tardiness may cost you and your fellow boot camp members 60 seconds of push-ups.
Missed classes and refunds. You may use the other area MVP Boot Camp programs to make up missed session within two weeks of the absence. A complete schedule can be found on our website at www.mvpfitness.net. There are no refunds.
Inclement Weather Policy. In the event of inclement weather, MVP Boot Camp classes will be cancelled. Information on the status of MVP Boot Camp during inclement weather will be available by calling 314-831-7505 or by logging on to the website at www.mvpfitness.net. Notice of cancellation for classes will normally occur prior to one (1) hour before the schedule class time.
Every boot camp member who has completed a MVP Boot Camp has shown great improvements. You may feel a little overwhelmed at the beginning of the program but you will leave each session with a great feeling of accomplishment.
CONGRATULATIONS, YOU HAVE TAKEN THE FIRST BIG STEP TO A BETTER HEALTH!
Sunday, May 11, 2008
MVP Boot Camp Make Up Schedule
Here is the make up schedule for MVP Boot Camp
New Town Breakfast Club - New Town
Monday, May 12th at 6:00-6:45 am
St. Peters Breakfast Club - Fort Zumwalt East H.S.
Monday, May 12th at 6:00-6:45 am
North Country Breakfast Club - Hazelwood Central H.S.
Tuesday, May 13th at 6:00-6:45 am
Thursday, May 15th at 6:00-6:45 am
Saturday, May 18th at 7:00-7:45 am (This class is open to all MVP Boot Campers)
New Town Breakfast Club - New Town
Monday, May 12th at 6:00-6:45 am
St. Peters Breakfast Club - Fort Zumwalt East H.S.
Monday, May 12th at 6:00-6:45 am
North Country Breakfast Club - Hazelwood Central H.S.
Tuesday, May 13th at 6:00-6:45 am
Thursday, May 15th at 6:00-6:45 am
Saturday, May 18th at 7:00-7:45 am (This class is open to all MVP Boot Campers)
Monday, May 5, 2008
PMA
MVP Boot Camp is a program that prides itself on living life with a Positive Mental Attitude (PMA)!
How is your PMA?
Here are 4 tips to improve your PMA.
1) Always Believe in Yourself. If you think you can`t do it, you are right! . When you are doing 60 seconds of sit ups, concentrate on performing the exercise with good forum and believe that you will get the job done.
2) Have Confidence. The main reason that some people don't even have goals is lack of self confidence. You have to believe that you can accomplish anything that you set your mind to. Have a positive attitude. Believe in your skills and talents.
3) Strive to Improve Everyday. For the mind, read self-improvement books. For the body, enroll in MVP Boot Camp and eat right, and for the soul, attend church, pray and read the Bible. Never stop improving!
4) Always Work and Play at Your Best. - Life is too short. Live your life to the fullest. Live everyday like it is your last day on earth. Compete against your own personal best at work and at MVP Boot Camp, and try to achieve that.
You must posses a Positive Mental Attitude not only during the good times, but during the bad times as well.
Remember, PMA is what separates a great person from an average person. In a tough and hard situations, the person with PMA is the MVP.
How is your PMA?
Here are 4 tips to improve your PMA.
1) Always Believe in Yourself. If you think you can`t do it, you are right! . When you are doing 60 seconds of sit ups, concentrate on performing the exercise with good forum and believe that you will get the job done.
2) Have Confidence. The main reason that some people don't even have goals is lack of self confidence. You have to believe that you can accomplish anything that you set your mind to. Have a positive attitude. Believe in your skills and talents.
3) Strive to Improve Everyday. For the mind, read self-improvement books. For the body, enroll in MVP Boot Camp and eat right, and for the soul, attend church, pray and read the Bible. Never stop improving!
4) Always Work and Play at Your Best. - Life is too short. Live your life to the fullest. Live everyday like it is your last day on earth. Compete against your own personal best at work and at MVP Boot Camp, and try to achieve that.
You must posses a Positive Mental Attitude not only during the good times, but during the bad times as well.
Remember, PMA is what separates a great person from an average person. In a tough and hard situations, the person with PMA is the MVP.
Thursday, May 1, 2008
Cool Weather Workout Tips For Boot Camp
Exercising outdoors in the spring means working out in unpredictable weather conditions.
Here are a few tips to warm up your engine.
Wear less, but layer your clothing: During cool springtime weather, you’ll need less heavy clothing as long as you are moving briskly. Wear light layers, and wear a jacket or windbreaker to keep you warm while you stretch.
Proper clothing is a good investment: Invest in a few key garments, particularly the layer that is closest to your body and underneath your second layer. Be sure your first layer is made of one of the synthetic fabrics that wick away perspiration and let it evaporate, such as Underamour gear.
Warm yourself with proper stretching: Always warm up slowly before Boot Camp begins have a good stretch after you are done. You want to avoid injury so that you can be injury free. This is more important in the cool weather than the heat, because hot weather helps you warm up naturally.
Here are a few tips to warm up your engine.
Wear less, but layer your clothing: During cool springtime weather, you’ll need less heavy clothing as long as you are moving briskly. Wear light layers, and wear a jacket or windbreaker to keep you warm while you stretch.
Proper clothing is a good investment: Invest in a few key garments, particularly the layer that is closest to your body and underneath your second layer. Be sure your first layer is made of one of the synthetic fabrics that wick away perspiration and let it evaporate, such as Underamour gear.
Warm yourself with proper stretching: Always warm up slowly before Boot Camp begins have a good stretch after you are done. You want to avoid injury so that you can be injury free. This is more important in the cool weather than the heat, because hot weather helps you warm up naturally.
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