Price: $18.00
Peanut Butter & Jelly, Peanut Butter & Chocolate Chip, Apple Pie, Blueberry Oat flavors
Same great Bonk Bar, in a perfectly portioned bite size treat.
Looking for more AVC Elite Training Store products?
Contact Amy with product questions or to order your Bonk Breaker Bites.
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.
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.
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.
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.
T
ake 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.
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.
Plyometrics are movements that involve jumping, hopping, bounding, pitching or throwing and catching weighted objects such as medicine balls, pushing off with the arms such as hitting a push up while “getting air.”
All plyometrics involve a rapid eccentric (meaning lengthening) and concentric (meaning shortening) muscle action. This form of training when executed correctly and implemented in a carefully organized progression can enhance all sports.
Image credit: Competitor
Many runners simply run, training sport-specific while trying to achieve their results. Plyometrics introduce a challenge and training method that can only make the runner stronger, more efficient, while keeping them injury free if incorporated in a safe and organized progression.
Power up your training with plyometrics this season. Contact Amy for a Newton Natural Running consultation in the metro Phoenix area and put plyometrics to work in your running.
When Amy first mentioned she was interested in putting together a team for the Tough Mudder event, I was uncertain I could complete the run, let alone challenge myself to jump into 36 degree ice cold water, get shocked by electrical wires, and jump off a 20 foot wall, just to name a few of the obstacles we had to endure. Once I came on board and Amy started the training, I knew I was in good hands.
As a team, we trained just as though we were on the course at the actual TM event. We crawled thru tunnels, ran an average of 10 + miles each time we trained on those Saturday mornings, got down and dirty in the mud, crossed monkey bars, scaled walls and even jumped into a freezing cold swimming pool in winter months.
Amy went above and beyond to train us and prepare us for the endurance and stamina needed to complete Tough Mudder Arizona. Her dedication to this event was encouraging and propelled us all to do our best. We all accomplished physical and mental feats that went beyond our expectations.
When we trained we were out for 4 hours many times in the dark, cold and rain (and mud). I truly think that is why we all finished Tough Mudder with such success.
We were well prepared and knew what we had to do. Becoming a part of the team and being trained by Amy is a memory I will never forget. The feeling of accomplishment in completing this physical and mental event was beyond description especially working together as TEAM AVC.
We shared something together that created a special bond of sister and brotherhood that will always remain in our hearts. A life time memory indeed!
~ Patti
When was the last time you were inspired by being part of a team? Twice a week small group training gives you that opportunity. Challenge yourself, grow strong and share in the fitness accomplishments of a team again. Now in session – learn more today!
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!
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.
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.
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:
Because functional, multidimensional training rewards a runner with:
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.