Mother-Daughter Fitness Bonding

Posted on November 22, 2014 by avcelite

I came to know Amy and AVC Elite Training for the main purpose of trying to find a trainer for my 15 year old daughter. I searched the internet and came across the Newton website and after clicking a few things on their page I found AVC Elite Training and Amy.

Initially, my main goal was to find someone who knew the sport of running. My daughter had done a season of Cross Country at her high school and struggled the entire season. I was heartbroken watching her come in dead last at every meet.

Mesa Arizona Cross Country Running From my perspective, I would watch her run and I just knew her form was not correct. After her season of Cross Country, I was astonished when she told me that she was planning to do Cross Country again in her sophomore year. I knew then that I needed to find someone to train her and set her up for success in running.

At our first assessment with Amy, she ran with my daughter Katy and took some pictures of her running. She assessed that Katy was in fact not running correctly and that she was heel striking along with some other imperfections in her running form. Amy encouraged Katy in helping her make some corrections while running and practicing her form.

Amy then told us about her Group Training program she facilitates. At that time I only had thought that Katy would join her program, but then Amy looked at me and said, “YOU should do it too Kelli! It’ll be fun! You and Katy can do it together!” I decided to jump on board and I have been so happy since!

At that initial running assessment with my daughter Katy, Amy also introduced us to Newton’s. I purchased a pair for my daughter and they too have made a tremendous difference in her running. She has made great improvements with these changes from her running form, to her footwear, to the training.

Agility Drills Bootcamp Now I am in my 3rd training Program with AVC Elite Training. The training is rigorous and challenging. I am completely drained when the workout is finished, but at the same time I feel such a sense of accomplishment as I drive away after each training session!

What I have noticed about Amy is that she truly and genuinely cares for people. That’s not a character you find in a lot of people. She is fun and encouraging and I think she enjoys “kicking our butts” in workouts.

I am forever grateful to have found Amy and am so thankful for all she has done to help my daughter…and getting me in shape too!

~Kelli

Fitness can be a family bond with enduring rewards. AVC Elite Training has mothers and daughter duos like Kelli & Katy, in-laws, siblings and many husbands and wives who train together. Come explore for yourself how the family that trains together, stays fit together!

9 Absolute Truths of Fitness You Need to Know

Posted on August 25, 2014 by avcelite

It’s back to school time for kids in Arizona so it is also back to training season for many athletes. Let’s start with a review of nine key training truths that can help you choose an effective training routine to achieve the fitness results you want.

1. Did you know that the only way to increase and maintain muscle is through resistance training?

Pound for pound after the age of 30, the person who does not resistance train loses an average of 7 pounds of muscle every 10 years and replaces it with fat.

2. Did you know it is never too late to start resistance training?

Even men and women in their 80’s can develop muscle mass through resistance training. It’s the closest thing to the “fountain of youth!”

3. Did you know running alone isn’t enough to increase lean tissue?

Running is a great way to strengthen the cardiovascular system and the muscles that move us forward in one plane, but does not strengthen the stabilizing muscles in your lateral and rotational planes. So, you MUST do resistance training to increase lean tissue.

4. Did you know squats are one of the most functional movements ever?

Additionally, squats are king in muscle utilization and caloric expenditures.

Don’t say “I can’t squat because it is bad for me and they hurt.” You are basically squatting every day when you sit down and stand back up which the average person does about 15-30 times a day.

5. Did you know that experiencing pain during squats can be a good thing?

If you do feel discomfort during a squat, it is due to imbalances in the body. And these imbalances can be resolved with the help of a good trainer and quality training program.

6. Did you know that “muscle memory” is real?

As your muscles become smarter with an increasing range of challenging exercises and movements (performance and consistency), the better that muscle memory becomes.

And this means you bounce back better after a little time off and that the muscle you lost will be far easier to regain due to that muscle memory. So enjoy those vacations!

7. Did that you know that resistance training isn’t the same as cross training?

In actuality, resistance training is complimentary training that provides comprehensive skill development. Cross training expands your skill set to provide performance gains while keeping you injury free.

8. Did you know that your athletic and fitness idols love training like you do?

Lebron James loves kettlebell training and push ups. Michael Phelps loves weighted pull ups and woodchops with the medicine ball. Roger Federer loves lateral lunges with a twist and jumping rope. Usain Bolt loves squats and plyometrics (box jumps).

9. Did you know that you can get quality resistance training outside of a gym?

AVC Elite Training incorporates a wide variety of resistance training methods that keep your workouts challenging, motivating, exciting, safe and highly effective.

Check out how you can achieve the results you want – without being confined in a gym or membership contract – while having fun…right here in Mesa, Arizona.

Minimizing the Risk for Piriformis Syndrome

Posted on August 15, 2014 by avcelite

A common disorder that often rear its’ ugly head for athletes is Piriformis Syndrome.

What is Piriformis Syndrome?

Basically, it is pain created by the piriformis muscle pressing on or into the sciatic nerve. Understanding the causes that lead to Piriformis Syndrome (PS) is key to managing it and hopefully preventing it in the future.

The Cause of Piriformis Syndrome

The cause of PS basical falls into two categories – biomechanical inefficiencies or overload.

Biomechanical Inefficiencies

Basically, biomechanical inefficiencies relate to muscle imbalances within the body. These imbalances can be in flexibility and strength. They can also be due to faulty body mechanics or in gait disturbances (running or walking with your toes pointed out too far or in), in poor posture, or just how your body moves in general.

Other causes can include spinal issues, improper alignment, tight stiff muscles and or fascia in the low back, hips and buttocks.

Overload

Overload simply means the muscles were worked either too hard or too long without adequate rest and recovery. Below are common examples of overload in addition to some less obvious causes.

Going running after spending a few months sitting around, not doing much.
Increasing your mileage too quickly – even if you have been running consistently.
Increasing interval intensity aggressively – stressing your body when it wasn’t ready.
A spur-of-the-moment intense game of tennis or golf with little preparation.
Sitting for extended periods of time – whether at a desk, couch, driving or traveling via airplane.

In fact, any form of sitting for extended periods of time will shorten the piriformis muscle which in turn will place pressure on the sciatic nerve. Ouch!

There are other factors that can cause PS, but typically these are main reasons for this most uncomfortable and sometimes very painful conditiob.

AVC Elite Training continually works on keeping muscles balanced, flexible and strong. In addition, proper recovery and rest is constantly stressed along with being responsible with good home care such as foam rolling.

Piriformis Syndrome doesn’t have to be your destiny if you train smart.

Fitness, Family and New Experiences

Posted on July 18, 2014 by avcelite

AVC Elite Training guarantees you more than a great workout and great training. It is a welcoming and uplifting environment that you soon will call “family.”

I first met Amy Van Cleve through her SPORTBOX and Maximum Pump classes that she taught at a local gym in 2007, thanks to some very convincing family members.

I hadn’t really been very athletic up to this point. After one exciting year of freshmen track and field and being a college student, I found that I could use a little tune up with my cardio and overall fitness. I was overwhelmed at how hard Amy’s classes were at first, but my mom made a good point that I remember to this day. My Mom told me… “that it is so hard to get yourself up and go, but once you get done you sure are glad you did because you never regret a workout!” It’s funny because with the all of struggles of everyday life, I still have to remind myself of that every once in a while as we all do.

Fast forward to 2009 when once again I was encouraged to try something new in the way of working out with AVC Elite Training. I had never heard of Trekking. I jumped on the band wagon with my mom and dad and several of Amy’s faithful trainees. Every Saturday we would learn new tricks of the trade and spend hours out in Las Sendas and the surrounding trails. At 23 years old, waking up at 4:30 am on a Saturday morning was the last thing I wanted to do and that is probably why I was the youngest trekker for quite some time.

As the trails got longer, harder, and the training became more challenging, Amy was there every step of the way coaching us on how to properly fuel, hydrate, and all of the many other things that are involved when training for an ultra distance and surviving the trails. We had to learn how to be completely self sufficient with no support or help at all as we would be out there on the trails for hours on end.

What was the end result? I can honestly say it was one of the most memorable journeys of my life. In April of 2010, AVC Elite Training traveled to Catalina Island to trek the 31+ mile stretch of trails from one end of the island to the other. Never mind the fact that we may have taken a few wrong turns here and there as it was such a blessing to accomplish such a big goal.

The best part was being surrounded by so many fellow trekkers on that journey that I have since learned to call family. This experience was such a hit that we did it again in 2011 and 2014! We added even more new trainees while hitting the Trans Catalina trail and ended up seeing some of the most amazing scenery, wild buffalo, and breathtaking panoramic views.

In the midst of all the Trekking, I had also decided to take up another one of Amy’s endeavors, which was the Group Training. Taking away the stresses of commercial gyms, we were outside in fresh air, rain or shine learning how to lift and cross train. Tough Mudder Kristina Amy is always quick to make sure you have good form and that you aren’t slacking, always pushing yourself to your personal hardest.

While there were men that had trekked with us, it was pretty exciting when we started getting men involved in our Training Groups. From Amy’s husband, to my father, to some cute guy that was my age… I was feeling pretty tough now that we were a mixed group of gender, age and abilities.

The next chapter with AVC Elite Training was Amy (who is also a Newton Running Coach) teaching all of us Natural Running. Basically, we learned how to run “The Newton Way” which is simply the natural way of running. We had to re-teach ourselves how to run using proper form and footing and ridding ourselves of habits that put us at risk for injuries.

Amy introduced fun and creative Running Clinics for us so that we could integrate natural running into our regular training. In addition she helped fit all of us in proper Newton footwear that would help guide us in running and training properly.

Amongst all the training, Amy also started organizing social gatherings for us to have the opportunity spend time with each other without sweaty hair and tight schedules. This enabled us to get to know and bond with our fitness family on a whole new level.

Remember that cute boy I mentioned? Well, turns out we bonded a little too and began dating in the beginning of 2012. Amy called us a match made in “AVC Elite Training Heaven” (so I guess they approved?)

Amy’s training was ever changing, keeping all of us on our toes with new and exciting challenges. We were on such a roll that when Amy approached me in the Fall about doing the next Tough Mudder in February 2013, I said yes before asking what it was… come to find out she was trying to kill us. Okay, I’m kidding.

tough mudder kristina But we had a very vigorous training schedule in preparation for this Military style obstacle course. To prepare for one of the obstacles “The Arctic Enema,” Amy thought we should all jump in her ice cold pool (about 39 degrees) in the middle of winter and then run up and down the streets and canals in basically a “wet suit” while hitting other various obstacles like jumping over fences, pull ups, bleachers, pushups, you name it. It was so embarrassing, but when it came time to actually do this, our “wet suites” (actually it was compression gear that would save our lives) turned out to work to our advantage. They provided not only water wicking, but kept us warm and our muscles awake while our skin was protected from the harsh elements. Whether we ran, crawled or fell over that finish line we ended up getting our orange head bands that we will forever cherish.

Now fast forward to 2014, to my wedding. Aaron and I got married on February 1st, 2014. (That’s right we got engaged in the mean time!)

At our wedding, if you were to stop and look around you would see almost all the faces that Aaron and I have come to know and train with over the past few years.

They were everywhere…On the dance floor, in the photo booth, at the bar, singing in the band, doing my hair (thank you Mindy) and at my side (Amy was a bridesmaid).

Due to the circumstance, I was honored to ask Amy to be one of my bridesmaids. I asked a fellow trainer and Mudder, Mindy to do my hair and be the source of entertainment via “The Mindy Harris Band.”

Needless to say, I not only took up new workouts, new training and gained a healthier lifestyle seven years ago, but I also gained a “fitness family” of all different ages and all different types of people that I love dearly. I am so honored to know and train with each and every one of them.

~ Kristina

What are you looking for in a workout?

Fitness, fun, encouragement, strength, endurance and self-confidence? AVC Elite delivers…plus matchmaking, bridal party attendants and musical talent. We may be able guaranty the fitness results, but the rest is up to you.

The Top 6 Reasons Your Body LOVES Muscle Ropes

Posted on July 12, 2014 by avcelite

At AVC Elite Training, we love muscle ropes. More than a cool retro fitness tool, we have six key reasons to incorporate muscle roping into our ongoing training.

Muscle ropes are one of the most efficient ways to push your muscles and metabolism to another level at the same time.
Your body will be challenged in a way that no cardio machine, free weight, or weight machine had ever done before.
Muscle ropes will change your entire body composition and make it more defined, stronger, and give you more endurance.
Mixing in short bursts of maximum heart rate muscle rope undulations and you will not only build muscle, but you’ll simultaneously rev that metabolism to “turbo speed,” incinerating fat and calories. Muscle rope training will elevate your metabolism like no other with a potential EPOC (afterburn) effect of 36 hours which means the calorie burn continues on long after your workout and on through your daily work and activities.
Muscle Ropes will continually tax multiple muscles at once by instantly changing the workload from legs to shoulders, to the biceps and core. That’s 4 different muscle groups in one shot. Throw in some shuffles, squats, squat jumps, lunges and your body will be tapped out in no time getting killer results.
And, last but not least….muscle ropes are FUN and NEVER boring, keeping our training fresh and challenging!

If you’re looking for great results, some killer challenges and never boring – always fresh and fun – training, come Ropin’ with the AVC Elite Training Crew. You won’t regret it!

Tough Mudder to Trail Runner

Posted on July 3, 2014 by avcelite

I have enjoyed working out for many years, but have never been a runner. It always seemed too hard and too boring to me. I did participate in Amy’s Running Programs and Running Clinics which began the process for me in not only learning how to run properly, but actually enjoying running as well.

So when Amy started talking about the Catalina 50k, I initially thought there was no way I could ever do that let alone enjoy it just from the standpoint of it being 31+ miles. But, since I had done the Tough Mudder training with Amy the previous year and successfully completed Tough Mudder Arizona with ease, I knew she could get me ready for anything. I decided to give it a try.

Trans Catalina Trail Run We started out with our endurance running (which at that time definitely included some walking) for about 10 miles on Saturday mornings and eventually worked our way up to 25 miles.

We also had to run on our own during the week and participate in the group training which proved to be very beneficial when we hit nothing but a series of constant serious steep climbs on the Trans Catalina Trail last April.

Slowly but surely, the running started to get easier, faster, and more fun. The shape of my body even changed. I lost about 10 pounds!

Amy always emphasized the importance of proper nutrition and hydration throughout our entire training and I followed her advice as best I could. All areas of our training including recovery and a number of the things we needed to do outside of simply the “physical part” of our training gave me the preparedness needed to complete the 50k.

I managed to stay injury free during the whole process and completed the Catalina 50k with only a few blisters on my feet. What I enjoyed even more was the camaraderie with the people that I trained with.

We had so much fun when we were out there on the trails for hours and hours. It definitely helped the time go by faster. Now, I can even say that I actually enjoy trail running and will keep at it. Thanks Amy!

~ Shannon

Want to actually enjoy your fitness like Shannon does? Try a workout with Coach Amy and experience how we put the FUN in functional fitness. Learn more today!

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