Detox and Cleansing Diets: Healthy or Dangerous?

Posted on October 21, 2013 by avcelite

There’s a lot of buzz lately about detoxifying and/or cleansing the body in regards to weight loss. Is this weight loss worth the risk? What is actually happening when a detoxification or cleansing diet is implemented in trying to achieve weight loss?

What is Detoxing and/or Cleansing?

Detoxing and/or cleansing diets are diets consisting of basically juices, herbal teas and/or raw foods ingesting very few daily calories. The concept is that by only consuming these things the body will shed toxins and will function better, have better mental clarity and most of all…..lose weight!

Be aware that much of detoxification and cleansing theories are backed by people wanting to make money, pushing products that are not FDA approved nor backed by valid research of efficacy.

Claims of Clarity

Reports of mental clarity, intensified creativity and heightened concentration are only backed by anecdotal evidence. These reports in actuality are explainable by the very notion that one is paying attention to what one is consuming and making prudent and judicious choices therefore the “heightened mental awareness or clarity.”

Weight Loss – with Side Effects

What is actually happening when detox or cleansing diets are used for weight loss?

The scale may go down, but in a very unsafe manner.
Detoxification diets are very low in calories so the body will go into a conversion mode, meaning calories are burned more SLOWLY.
Calories that are consumed will be stored primarily as fat as the body perceives starvation through such drastic caloric restriction. This will send the body into a downward spiral towards “survival mode” as the body clings to every calorie that is consumed not knowing when it will be nourished or fed again.
Weight loss is primarily water weight and not true “fat loss”
Muscle wasting will ensue destroying lean tissue which in turn destroys metabolism.
No amount of exercise can counter the loss of lean tissue as it can only be sustained through the combination of BOTH proper nutrition and exercise.
Malnutrition occurs by restricting nutrient dense foods and worse entire food groups.
Lack of nutrients and severe calorie restriction will also compromise the immune system making the body more vulnerable to illness.
Lack of energy with possible bouts of dizziness, nausea, and headaches will result.
Inability to execute exercise to its fullest and most efficiently due to having no fuel in the machine.
Glycogen stores are on empty making exercise pretty much a miserable experience. And, making the body more susceptible in getting hurt or worse yet…injured!

The Reality of Weight Loss Gimmicks

These detox and cleansing diets are short term weight loss gimmicks which do nothing to promote healthy life long nutritional habits while wreaking havoc on the body’s metabolism preventing it from running strong and efficiently for a lifetime.

The bottom line is that the human body is one of the most complex machines on earth. The fact that its sustainability has been going on for centuries is evidence that our bodies have evolved to perfection in many ways.

Keep healthy and strong. Ditch the detoxification, cleansing and fad diets.

DOMS Pain: Myth or Magic

Posted on October 6, 2013 by avcelite

Discomfort in Relationship to Training

So, how many times have you heard the catch phrase “No Pain, No Gain” and wondered, is it true? The honest truth is the answer is in some ways yes, and in other ways no. Let me explain.

No Pain No Gain Pain is a part of training because it is necessary to push the body out of its comfort zone. I’m sure many of you have heard me say “A workout shouldn’t be all warm and fuzzy….you must train yourself to become comfortable with feeling uncomfortable.” And when you get out of your comfort zone, discomfort or pain will be involved.

However, it is also true that pain is a warning sign that something is going wrong. For example, break a leg and the body sends an instant pain signal to take the pressure off the leg. Our bodies have built in systems to protect us from damage. Ignore it at your peril.

So to answer the question, it is vital for us to be able to distinguish the difference between good types of pain vs bad pain. Failing to do so can also mean making the mistake in your training of either not pushing yourself hard enough, or pushing yourself too hard when it is time to heal.

Bad Pain

Sharp pain, acute pain, pain that is all of a sudden, is frequently an alert that something is wrong. It is your body’s warning system to pull back from whatever is causing the hurt. It may be a muscle, joint, bone, tendon, ligament, etc. This pain is usually VERY noticeable.

Dull pain may be a warning that something is starting to develop and you should pay close attention as you proceed with your training in caution, accessing and reassessing what it is doing.

Good Pain

Contrast bad pain with examples of good pain.

Good Pain Example: When executing an intense training session, you will experience immediate pain and discomfort from the movement you are executing.

Take the kettlebell swing as an example. When executing a kettlebell swing, you start to feel discomfort almost immediately. The load becomes sufficiently difficult, your heart rate continues to go up leaving you breathless, while you are grunting to eek out another rep. Meanwhile burning sensations take place in the glutes, legs, arms, etc. But, what happens when you stop? The discomfort or pain goes away. Pushing oneself out of their comfort zone and feeling discomfort or pain in this case is placing demands on the body – in a good way.

Good Pain Example: Delayed Onset Muscle Soreness or “DOMS” is pretty self explanatory by name. Your muscles experience a second round of pain hours, 1-2 days after your training session. This soreness is a result of micro-tears in the muscle itself.

However, DOMS is not due to lactate acid – a major inaccuracy in the sports and fitness world. These micro-tears come in response to your training which take your muscles beyond their current level of conditioning. Which again, is a good thing.

The idea is to tear down that muscle, allow it time to recover and therefore rebuild, and strength gains and muscle growth will occur.

The actual strengthening of the muscles occurs in the recovery phase. In order to get results, the breakdown and recovery process is a must. Feeling that post training soreness or DOMS is sure fire proof that you did something right.

So, the old “No Pain No Gain” catch phrase is somewhat true, but there is a balance. Keep in tune with your body so that you are able to recognize a signal where the pain just isn’t right or is very severe. Perhaps there may be more going on than simple muscle discomfort or soreness such as in most cases.

And while DOMS can be intense at times, it does fade away. And as strength gains continue and the body adapts, you will find yourself getting into far better condition than ever before. Keep in mind that if you feel nothing as a result of your training, you’re most likely not pushing yourself hard enough to achieve results you are striving for.

Looking for a new fitness accomplishment?

Consider joining us for the Catalina 20 miler or 50K Ultra. Training starts November 1st. Contact Amy today if you are ready for this incredible challenge and adventure.

Controlling Diabetes at Any Age

Posted on September 17, 2013 by avcelite

I am a 57 year old Type 1 Diabetic that was looking to lower my A1C blood test results from the 7+ mark that had become the norm and also to improve my core strength that I was seeing diminish with age.

I knew some loyal followers of AVC Elite Training and was impressed with the results they were experiencing. Within months I could feel & see the improvement in my core.

I continue to surprise myself with the level of fitness that I have attained and how natural it feels to push myself even further. Since starting this exercise regime, my A1C test results have been consistently 6.7 – 6.8. My doctor is impressed & so am I.

~Joan

Don’t let diabetes – or other medical conditions – keep you from pursuing your health and fitness goals. Training modifications and heart rate monitoring can ensure both your safety and progress, especially within the encouraging community of AVC Elite Training. Contact Coach Amy and come check it out!

Listen up Runners…You Need Cross Training

Posted on September 14, 2013 by avcelite

Did you know we lose strength and lean body mass at a rate much faster than any of us would like to know? And that is EVEN if you keep running. Running alone can’t stop the loss.

Kicking off mile after mile isn’t enough stimulus to strengthen the body. And a resistance or lifting program becomes even more as the age of the runner increases.

Since running is pretty much a confined movement pattern that tends to ignore our comprehensive athletic skill development, it is important to challenge your total body as a runner.

What does this mean to you as a runner?

It means getting outside of your comfort zone and pushing the limits thru the implementation of diverse movement patterns that engage the body in ALL ways.

How can runners do this?

This is exactly how we train in small group sessions at AVC Elite Training. We continually mix things up, keeping the body challenged through the incorporation of:

Strength Work
Explosive Work
Core Strengthening and Control Work
Coordination and Agility Work
Balance Work
High Level Multi-Plane Work

Why is this important, even for an experienced runner?

Because functional, multidimensional training rewards a runner with:

Decreased Injury Rates
Improved Balance: After all, running is a series of single leg balances.
Improved Speed and Agility: Both contribute to being a more skilled and efficient runner.
Improved Jumping: Improving your spring and minimizing high loading rates that can cause stress fractures: Practice landing softly hitting those plyometrics.
Improved Core Strength: Weaker Core= Weaker Runner

So even if you are not a runner or ever care to be, this form of training is beneficial for everyone to maintain a strong, healthy body and metabolism and slow down the aging process. And – above all and – MOST importantly, protecting and improving overall health!

Looking for a PR at your next race? Let Amy show you how AVC Elite Training can be the missing piece in your running training.

What the #$*@&% is Elite Training?

Posted on September 7, 2013 by avcelite

So it’s like CrossFit? Nope, it’s better. Or maybe like HIIT? Well, that’s just part of it.

I get it. It’s a confusing fitness market with lots of gimmicks and get fit quick schemes.

So how do you tell the difference and pick something that gives you what you want?

Visible results, strength, health, encouragement and enjoyment.

AVC Elite Training is a comprehensive training program encompassing:

Metabolic Resistance Training
High Intensity Interval Training
Agility and Plyometric Training
Functional Training
Core Control and Strengthening

Here’s the honest truth. Many people involved in training programs at this level don’t last. Great intentions are there at the beginning being backed by goals such as weight loss, improved fitness gains, sport’s performance enhancement or simply improvements in overall health. But people get distracted and busy with life or find excuses. And that’s ok, we’re not for everyone.

At this point, you might still be asking “What makes AVC Elite Training long term and not just a fad” like so many other training and workout programs?

Here’s my secret…

Quality Instruction providing modifications and individualized instruction meeting the needs of each participant.
Safety and injury prevention is always foremost while always keeping the trainee challenged. Too many people are getting hurt out there executing (or trying to execute) far too advanced movements being pushed by overzealous trainers that are only putting the trainee at risk for injury.
Science based programming that follows proper progression striking the fine balance of pushing the trainee past their comfort zone while achieving success and results!
A friendly, positive, motivating and supportive environment. Everyone encourages one another.
FUN! We take our training seriously, but always keep a sense of humor providing lots of laughs. This is a rare quality when executing this type of challenging work among a group. Take out the fun factor and the training becomes like most others out there….pure drudgery!
It’s never boring! No two training sessions are alike. You – and your body – will always be wondering “what’s next?”
Not just dumbbells…we have the BEST fitness toys to play with!
Not limited to age or gender, accommodating most skill levels.

There is a difference in choosing a top notch training and workout program. But don’t just take my word for it. Hear it from fellow trainees who share their first-hand stories. And when you are ready, come and experience the difference yourself. Check out upcoming sessions of AVC Elite Training today.

Breaking Bad Self-talk Improves Fitness

Posted on August 31, 2013 by avcelite

I’ve always been active in some way, shape or form, but started to fall into that typical slump where I would find myself making excuses not to exercise, either because I had to rush the kids to their practices, or I had to rush home to make dinner or simply because it was just too hot outside.

I stumbled across Amy by accident when I was supposed to be checking out CrossFit. I thought to myself “Jackpot, this is exactly what I’ve been looking for!”, then Amy said “CrossFit is across the street,” I was so disappointed, but I went across the street anyway and tried out my one day free trial at CrossFit.

Afterwards, I immediately ran back across the street to AVC Elite Training. It was clear that AVC Elite Training was top notch over what CrossFit had to offer. I just stood there intrigued and so motivated by watching the group train that I knew I had to be part of it. So I joined in May and never looked back.

I remember watching the group in awe, thinking I could never do the things that they can do, but wanted to so badly. Since I have joined TEAM AVC, I can see my strength and endurance build up each time I train. I’ll admit I still can’t do everything to its fullest, but each session I feel I am getting better, stronger and more proficient in the execution of Amy’s training.

I see all of the incredible results that the other trainees have accomplished in the training which has motivated me to no end to keep on going and to push myself in a positive direction breaking down the “I can’t” attitude and turning it into the “YES I CAN” attitude!

I wish I could explain why I get so excited Sunday night anticipating our Monday morning training so much so that I even lose sleep, but it’s something you would have to experience for yourself. Amy’s training is never the same and never boring.

She takes care of each and every one of us to make sure we don’t over exert ourselves and always reminds us to stay hydrated. She teaches us running techniques and encourages us to take it at our own pace. She monitors our heart rate making it mandatory to wear a heart monitor at all times in our training. She instructs and teaches proper technique and form, keeping our safety in mind at all times.

Thanks to Amy, I no longer make excuses about not exercising and make my training a priority. It has become a part of my lifestyle now and there’s no turning back. I’ve dropped 10 lbs. (with proper diet of course) and with Amy’s help will continue to build strength and endurance with each class.

Thanks Amy for making such a huge difference in my health and well-being.
~ Sandra M.

Looking to break free of your negative self-talk and discover renewed health and fitness? Be cautious of Crossfit and other fitness fads and find out about your fitness professional. What’s their education? What fitness certifications do they have and who trained them? What do their clients’ say about training with them? Ask for yourself!

AVC Elite Training

The Ultimate In Cutting Edge Training

Category Archives: AVC Elite Training