Catalina Trail Running Love

Posted on August 19, 2014 by avcelite

On April 11, 2014 I completed the AVC Elite Training Trans Catalina 50K Trail Run for the 3rd time. This most recent time was the absolute best experience of all because I had such great recovery and wasn’t sore in the least – thanks to Amy’s training and coaching!

When I first learned we would be running the majority of the trails in training and in Catalina, I wasn’t sure just how much my body could do since I had never ran more than 5 miles at a time on a trail. Amy was fantastic in setting the weekly limits and pacing as we began the training and as it gradually increased we were all ready for it when April arrived. Surprisingly, running more of the trails helped to break up the muscle soreness that used to happen after just trekking the same distances.

Amy also spent a lot of time educating us on exactly what our bodies needed to do those extra long distances as far as electrolytes, nutrition, proper recovery, heart rate monitoring, not to mention all of the “home care” involvement such as foam rolling, massage, proper sleep, etc.

Most friends and family members that I have shared this experience with think I’m crazy to want to do such an extreme physical event.

They think I’m even crazier when I tell them I wasn’t sore and it wasn’t that hard. In fact, if it wasn’t for the unusually warm day, I could have gone even further.

But that’s not a testament to me by any means when I say it was easy. I give 100% of the credit to Amy for her coaching and pushing us farther than we ever thought we could go. Would I put this much work into something on my own? I doubt it.

Being part of such a fantastic group of people like the ones involved with AVC Elite Training made the experience fun and motivating. We all have so many funny stories about our experiences and encounters out on the trail this winter.

I will never forget when we were 19 miles in to a checkpoint and the water cooler was gone! A bunch of us hung out, stretched. laughed and shared snacks and before we knew it there came our leader flying down the road in her Jeep to bring us water.

When I look back, I can see the real life Trail Run TRW Mesa AZ changing experiences happened during the entire journey and the weekly training. I found joy in getting to know my best friend better as we talked for hours on the trail while receiving encouragement as Amy would pass us and tell us we were doing great.

The bonding and fun we had was wonderful as we shared Margarita Shot Blocks on the trail with friends. It was an overwhelming sense of accomplishment after every single Saturday in our training and then the “grand finale” in hitting the Trans Catalina Trail. Thanks Amy!
~ Chris K.

Do you share our love for trail running? Then stay tuned for an upcoming announcement on the next great AVE Elite Training program and you could star in the next fitness success story!

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.

Patellofemoral Pain to 50K Feeling Great

Posted on July 28, 2014 by avcelite

When Amy first approached me about the 50k Catalina Island Run and Trek, I was both excited and skeptical. Running 31+ miles in one shot is really intense and frankly I never pictured myself running ultra distances. It wasn’t something that I felt appealed to me, but when Amy explained that she felt I could do it and that the training would get me in the best shape of my life, I was sold! (And let me say….boy was she right about getting into such incredible shape!)

Our very first training run we ran a “time out and back” run which ended up being for me 10 miles. Trail running in East Mesa AZ This was totally crazy since the longest distance I had ever run up to that day was a 5k! I couldn’t believe it when she told us how many miles we ran. From that moment, I was hooked to running especially on the trail. Amy’s constant reminders about proper running form along with all of the valuable and important information and guidance on hydration and nutrition set us up for success.

Then a glitch….About half way into our training season for Catalina I developed runner’s knee. Completing a run was becoming more and more difficult as the pain would hit and prevent me from completing my training runs. I thought for sure this was “the end” and I wasn’t going to be able to hit Catalina Island for my much anticipated 50K trail run.

Amy explained to me that this wasn’t the end, but that I would need to be very proactive in taking care of the issue at hand. She explained how I needed to be diligent about foam rolling my IT band, glutes, legs, etc… not just here and there, but constantly. She stressed this continually to all of us throughout our training emphasizing that we can’t get “lazy” in our home care and recovery and how this is just as important as putting in our training runs. I listened, but just didn’t think it pertained to me.

Soon, I got so tired of coping with this nagging runner’s knee and its hindering my training runs that I knew Running Catalina Trails I had to do something so I began foam rolling my little heart out. I started to feel some relief. In addition, I grabbed some physical therapy sessions to really focus on getting this taken care of once and for all. By the time Catalina came was I good to go and didn’t just complete the full 50K distance, but completed it very well while feeling great!

Our Catalina adventure went beyond all of my expectations. Amy was very well organized throughout the whole process and especially while in Catalina. Everything was planned and well thought out… Hotel, boat and dinner reservations were made for us, packing lists were printed out, trekking poles were shipped, we had our own rooms with a care package waiting for us, and the list goes on.

However, the one thing that I was most impressed with was Amy’s attitude. To organize something like this for 25 people is not an easy task. Amy is a naturally encouraging person and it showed throughout the entire training and event. She TRULY cared about each and every one of us mentally and physically.

Running the Trans Catalina Trail on Catalina Island was a lifetime memory that I will never forget. I would do it again in a heartbeat!

~Kelly D.

Are you ready for a new fitness challenge that exceeds all your expectations and perceived limits? Stay tuned to AVC Elite Training updates for an upcoming announcement and adventure coming soon.

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!