Spartan Race Essentials: Fuel & Gear

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In obstacle course racing, fuel & gear are important components to a more comfortable experience. If you choose to eat or wear the wrong items, you could pay dearly.  Not only in race time, but also in fatigue, digestive issues and possibly having to drop out or DQ.

Training and timing are also key to an effective and strong race. So be sure to take your fuel and training preparation seriously. Give yourself enough training time in order to test everything out prior to your race, a minimum of 6 to 8 weeks for short to mid races and at least 8 to 12 weeks for longer races.

So what do you wear? As a personal trainer and competitor, I have tested out what works for me and for my clients and found that the “less is more” approach seems to be the most effective. The less you wear, the less you carry, the longer you can go, the faster you finish.

Compression gear specifically designed for muddy & wet conditions is essential. Your gear should offer airflow, moisture evaporation or quick-dry and have UV protection. It should be comfortable, but snug enough to allow mud to slough off immediately. IMG_5801I personally race in Virus Performance Gear, which offers three lines of gear for different environments.

The stay cool series is made from a Natural Cooling fabric with recycled Jade stone engineered for staying cool, dry, and comfortable. A Bioceramic performance series engineered for endurance and recovery, and a StayWarm performance series engineered for staying warm, dry and comfortable, and which I have used all three. My favorite race pick being the bioceramic series, so comfortable you won’t even want to take it off to go to sleep.

Other essential gear for muddy & wet conditions that I never race without are gloves, a buff and gators. A buff will be your saving grace during hot, cold or windy conditions. Gators keep mud and rocks out of your shoes. My favorite socks are “Darn Tough” and in true Spartan spirit, they seriously are.

What to eat, what to drink? For races longer than 2 hours, camelbacks with proper fuel & hydration are a must. I use a mix of “LivePristine Electrolyte Balance” with lemon water in my camelbacks for all my races.ElectrolyteBalance I do not carry water and only drink it by taking advantage of the water stations.A good rule of thumb for fuel & hydration is to drink every 15 to 20 minutes and eat every 45 minutes to an hour. Although, I personally find this a bit aggressive for me, I suggest you test it out and find out what works best for you. IMG_3104

Try this tested, tried & true “Gunnar Stew” recipe offering complex carbohydrates and the perfect glycemic load for optimal performance.

 

To Gu or not to Gu, is that really the question? I prefer a whole food approach. Eat real food, even on race day. A mix of chopped dates, espresso beans, cacao and almond butter with protein powder is quick and easy to make or buy. Luckily, there are now whole food products with clean ingredients available virtually everywhere making this a much better option. You can also purchase squeeze packs like Noka Superfood Blend that offer balanced nutrition with clean ingredients like sweet potato and goji, or blueberry and beet.

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The bottom line: proper training time, tested gear, pure fuel, true hydration, deep sleep & planned recovery play key roles in a great race.

Happy Racing.

#spartanrace #spartansgx #spartanba18 #ambsdr #trainerali #noka #livepristine #virusintl #virusfam #darntough #fbbc #fitbody_bc #fitbodybc

 

 

 

 

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Gunnar Stew, Tried & True

 

BEST PRE-RACE MEAL, GUARANTEED!

This tested, tried & true recipe offers complex carbohydrates and the perfect glycemic load for optimal performance.

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Ingredients for Gunnar Stew.

Lundbergh Black Japonica Rice

(any Lundbergh heirloom rice will do but the black is the best)

Carrots, diced

Sweet potato, diced

Potato, diced

Peas

Onions, diced

Top sirloin, chopped

Avocado oil

Sea Salt

Make the rice as directed on the package label.  Sauté the onions until soft, then add the top sirloin. Chop & roast or sauté the rest of the veggies.  Throw it all together.  Add avocado oil with sea salt to taste. As it sits,  it may be necessary to add more oil and salt to taste. This recipe can be easily converted to a vegetarian option by eliminating the top sirloin.

#spartanrace #spartansgx #spartanba18 #ambsdr #trainerali #noka #livepristine #virusintl #virusfam #darntough #fbbc #fitbody_bc #fitbodybc

NOT JUST A MOM, NOT JUST A BOM. SHE’S A MOM BOM!

Congratulations to MOM BOM SHAWN……member of the month, boot camper of the month.

This lady really has all the attributes for “Woman of the year.”

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According to her beautiful daughter Brooke, her mom would bring her breakfast in bed on a daily basis and every night they had dinner at the table and would talk about their day. It was always important for Shawn to be as involved as possible as a family and Brooke says their family, “are all like best friends.” However, growing up, she cooked really unhealthy and didn’t really work out much. Shawn mainly just walked the lake. She eventually started going to the gym, to spin classes and did some weights. It wasn’t until starting at Fit Body Boot Camp about a year ago that she really worked out.  Brooke states, “I seriously never thought in 1 million years I’d see her do a Spartan. She has become so strong and has totally come out of her shell. She’s come so far.”

Shawn has definitely been committed to boot camp since starting approximately one year ago. She tried it out and loved it so much that she brought the whole family in and they are all now regular boot camp members and workout together as much as possible. You can always count on Shawn to show up with a smile on her face, ready to work hard and bring along a loving motherly presence.

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This year Shawn completed her very first Spartan Race and is excited about her fitness regimen and boot camp alongside her family. We are so proud of you, Shawn Black, and all you have accomplished. You are an inspiration and an example to all of us.
Congratulations on being this month’s “MOM BOM.”

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Hiking season is upon us!

DO YOU HAVE WHAT IT TAKES?

TRAIN WITH US TO QUALIFY FOR

THE 5TH HARDEST HIKE

IN ALL OF AMERICA…..

CACTUS TO CLOUDS*

*Cactus to Clouds was ranked by Backpacker Magazine as the 5th hardest day hike in America (2006) and the only hike in California that made the list!

IN 2016, we summited Mt. Whitney, In 2017 it was the Grand Canyon Rim-to-Rim……

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and now……

Welcome to Trainer Ali’s 2018 Hiking Challenge along with the HikeMaster, Adam Shuck. BE PREPARED…..this one will be a doozy!

The 2018 hiking season runs from January to October. Level 1 will hike January through May with Level 2 starting April through September.  Our “end of the year hike” will be set for October. This year we are including an educational series as part of Level 1. The Level 1 Educational sessions will include topics such as Hiking Equipment, Nutrition, Wilderness Preparedness, Hike Selection, etc.  Please be aware that all hikes will take place on Sundays. All Level 1 & Level 2 participants will receive finisher t-shirts. Level 2 hikers completing the full season along with the “end of year” hike will receive a completion medal. Education sessions are set for the following Thursdays 1/11, 2/1 & 3/15 at 7:30pm.

L1 = 5 hikes + 3 classroom sessions – $85

L2 = 6 hikes + End of Season Hike – $85

FULL YEAR OF HIKES REQUIRE QUALIFICATION & ADD-ON FEE OF $30

SINGLE HIKE FEE – $20 (availability not guaranteed on all hikes)  T-shirt may be added for an extra fee – TBD

See the proposed Hiking Plan below and RSVP TODAY by texting your name, email & L1 or L2 preference to Trainer Ali at (949) 929-1249!  

 

REGISTRATION DETAILS COMING SOON

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PLEASE NOTE: RSVPs are required for each hike. NO EXCEPTIONS. The fees above cover scheduled hikes with Adam as our trail guide for the 2018 Hike Challenge season. He will lead, inform and prepare the team for readiness and ability to accomplish the 2018 hiking plan. IMPORTANT: The fees above do NOT cover any permit, day-use, registration, adventure, national parks passes and/or fees and does not guarantee all planned hikes will be fulfilled due to weather, lottery, participant limits and registration requirements and restrictions. SORRY, NO REFUNDS!

 

These BOMs are our future!

 

CONGRATULATIONS TO TWO VERY COOL KIDS!

Boot Campers of the Month!

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Consistent attendance, Check!

Great work(out) ethic, Check!

Noticeable improvements in stamina, strength & endurance, Check!

Embracing the Boot Camp Culture, Check!

Involvement in a healthy lifestyle through activity outside Boot Camp, Check!

Exemplify an overall healthy lifestyle, Check!

Trisha & Neil were chosen as BOMs because, as you can see from the list above, they meet the most important areas in the criteria for this recognition. They attend on a regular basis together, motivate and push one another to strive for greatness. Many times, they even run to and from their home to their boot camp workout. They always come in with smiles on their faces and are ready to get to work. And Neil is always sure to thank the trainers with a handshake once the workout is completed. Both Trisha & Neil show an incredible amount of confidence and maturity in a predominantly adult program.

Recently, they both conquered their very first Spartan Kids Race in December, 2017. They asked many questions about the race wanting to be prepared. Trisha & Neil enjoyed the race so much, they plan to conquer the Spartan Sprint this January, a 3+ mile extreme obstacle course race that requires both physical and mental toughness.

Both Trisha & Neil are in high school and grew up playing soccer & volleyball. They both currently participate in their school golf teams. They initially went to BC to keep their mom company.  At times it’s hard to be motivated to go every night, however, their quest to be fit and strong overcomes those obstacles. Spartan was the next level for them and the experience of the Kids race gave them a good check on where they are and where they need to be in terms of fitness. And according to their father, “They like the trainers at Boot Camp the most as they feel they are very supportive. They both make me and mom very proud!”

Well, they make the Fit Body Boot Camp Training Team very proud as well and have inspired us so much to see two young people so focused and dedicated to their health & fitness. They are certainly the future of fitness!

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TRISHA & NEIL PATEL

2018 BOMs for January & February

 

The BOM that completes 2017!

Congratulations to Laura Moffett

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Now this Georgia girl is truly INSANE and suffers from a serious affliction of FOMO (fear of missing out).

Laura loves to be active and she loves to be active, especially in the great outdoors. Even more, she loves people and being active among like-minded friends. She has competed in just about every outdoor event there is. From Turkey Trots to mountain biking with the Trail Angels to running triathlons and half marathons, camping the eastern Sierras with her family, racing the Ragnar Trail Relay, hiking in Yosemite and recently backpacking to summit Mt. Whitney, there’s just nothing to keep her down.

And being the social butterfly that she is, Laura decided she wanted to try out Fit Body Boot Camp…..just to change things up a bit and meet more people.  She has been committed to her fitness regimen and she shows up with a big smile on her face on a regular basis and works hard. She is always inviting friends to join in and has made even more friends at boot camp as well. Since attending Fit Body Boot Camp, Laura has participated in our hiking and fitness challenge events, completed her Spartan Trifecta and her very first full marathon while training with us. She continues to achieve greatness in all she does and that’s why she’s the BOM!

and Jamie G. is the BOM to be!

CONGRATULATIONS TO JAMIE GRUENWALD!

Boot Camper of the Month

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This lady is the ultimate Super Hero!!!!

Jamie has been a member of Fit Body Boot Camp since July of 2013.  She is ALWAYS smiling, ALWAYS positive and ALWAYS gives it her all. Two years into the program, Jamie had a fainting spell and was unable to workout until tests determined the cause. Sadly, the blackout, as well as the time off caused her to worry and fear set in. It was difficult for her to get back to her regular workout routine. She looked for alternative ways to get her workouts in. She was determined. Her determination helped her to overcome her fear and she eventually returned to Boot Camp with more dedication and persistence than ever. She came back disciplined in her approach and very goal oriented. She worked hard not only on her physical strength, but mental strength as well.

In 2017 she completed the following races: Disney 10k, Into the wild 10k, Angels 5k, as well as 5 total Spartan Races.  She completed her Spartan Race Trifecta, three of the most grueling obstacle course races around, consisting of a sprint (3+miles), a super (8+miles) & a beast (13+miles), totaling over 24 miles of difficult terrain, heavy lifting and insane obstacles.  But She’s not done there. She still plans to complete a Disney 5k and a Terrain Race before the year is over. and maybe, just maybe, she will find a way to finish one last Spartan race to complete a double Trifecta.

Jamie personifies the demeanor and attitude we not only seek, but one that proves successful in tackling our exercise regimen. The Fit Body Boot Camp crew noticed the transformation in her, both physically and mentally. They noticed her taking on new challenges, with focused determination on working toward lifting heavier, so she was unanimously chosen to be this month’s BOM!

Trainer Val is quoted as saying, “I’ve been here for over a year and Jamie’s push up is the most perfect push up I’ve seen so far!”

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Way to go, Jamie!