Jul / 29

New Bootcamp Schedule

 

 

bootcamp_large_thumb1

 

We have a new Bootcamp starting on August 8th.  Please see our new schedule and the special we are running for this next block.  Cant wait to see you all out there!!

Bootcamp Schedule

Jan / 26

Burpee Equivalents: Understanding Junk Food in terms of your Favorite Exercise

by Dr. Jeff Godin, Ph.D., CSCS, & Spartan Coach

*Posting originally appeared on http://news.spartan.com//burpee-equivalents-understanding-junk-food/

Burpee food calorie equivalentOccasionally we slip up with our diets and sneak in some junk calories. When we do, we have to pay the price…In Burpees!  At Spartan Coaching HQ we have been conducting research to quantify energy expenditure during the Burpee exercise.  Here is what we found:

 

Calories (kcals)

burpees for 130lb individual

burpees for 180lb individual

1 Slice of Apple Pie (with a scoop of vanilla ice-cream) 420 408 294
1/2 cup of Cranberry sauce  209 197 146

1 large French Fries

500

524

349

1 IPA beer

195

204

136

1 Slice of Dominos Peperoni Pizza

260

272

182

1 – 8 ounce Ted’s Bison Cheesburger

730

765

510

1 scoop of Ben Jerry’s Cookie Dough ice cream

270

283

189

1 – 12” Roast beef sub from Subway

970

1016

677

1 Cola soft drink

200

210

140

1 Fried Calamari Appetizer

700

733

489

1 Plain Bagel

320

335

223

1 Slice of Cheescake

1000

1048

698

1 Egg McMuffin Sandwich

300

314

210

1 Cadbury Creme Egg

59

62

41

 

Use the chart below to figure out your Burpee equivalent of junk food calories.

Energy Expenditure During the Burpee Exercise (kcals/Burpee)

Body Weight (lbs.)

120

130

140

150

160

170

180

190

200

210

kcals per Burpee

0.95

1.03

1.11

1.19

1.27

1.35

1.43

1.51

1.59

1.67

Example –  for a 140 lb person:

2 slices of Domino’s pizza = 600 kcals

600kcals/ 1.11 kcal per Burpee = 540 burpees

How was this calculated? SCIENCE!

First we calculated the amount of work being performed during the Burpee. We calculated work as:

–  Work (w) = force (f) x distance (d)
–  f = weight of the individual in kilograms
–  d = distance from the floor to the maximal height of the head during the jump in meters.

Example:

Male Athlete A:

–  Height: 71 inches (1.80 meters)

–  Weight:  180 lbs ( 81.8 kg)

–  Average Vertical jump during 5 minute Burpee test:   5 in. ( .12 m)

–  Total vertical displacement from the floor to maximal jump height:  1.92 m (height plus jump height)
–  work = 81.8 x 1.92
–  work  = 157 kg/m
–  Given:  1kcal = 426.4 kg/m
–  Thus, 0.368 kcals of mechanical work per Burpee

Burpees, Joe DeSena, De Sena, Founder, Spartan, Spartan RaceExternal mechanical work or the work that is being performed does not equal the amount of work that is being produce internally, humans aren’t 100% efficient.  Efficiency during running and cycling is about 25%, thus for the body to perform 25 kcals of external work, it must produces 100 kcals of energy internally. That means that the body has to produce 1.47 kcals of internal energy to produce 0.368 kcals of external mechanical work per Burpee repetition.

We can also calculate energy production during the Burpee exercise by measuring oxygen consumption with metabolic cart.  We had several athletes perform the Burpee exercise at a constant rate for 3 minutes while wearing a portable metabolic measuring system that continuously measured oxygen consumption.  The average Burpee rate was 10 Burpee repetitions per minute and average oxygen consumption during the last minute of exercise was 35 milliliters of oxygen per kilogram of body weight per minute (ml O2/kg/min). We found the measured oxygen cost of a single Burpee repetition to be 3.5 ml O2/kg/Burpee.

To convert oxygen cost to energy expenditure we did the following:

Example same athlete as above:

–  Total oxygen consumed during a single Burpee is calculated as the product of body weight (kg) and O2 cost in ml/kg/.min
–  81.8 kg X 3.5 ml O2/kg/Burpee =  286 mlO2/Burpee or .286 liters (l) of O2/Burpee.
–  One liter of oxygen is equivalent to about 5 kcals.
–  0.286 l O2 X 5 kcals/l  = 1.43 kcals/Burpee.

As you can see , there is good agreement between the 2 methods (1.47 and 1.43 kcals/Burpee respectively).

Founders Breakfast Stout is one of my favorite beers. If this athlete had 2 beers at 250 kcals per beer he would need to perform 349 Burpees to burn off those calories.

2 slices of Domino’s pizza = 600 kcals or 419 burpees

Pint of Ben and Jerry’s Cookie Dough = 980 kcals or 685 burpees.

You can have your cake and eat it too, but be ready to pay in Burpees!

 

Dec / 18

Making Healthy Protein Choices

Making healthy protein choices

by ACE Fit

Protein is a pretty big deal. It is part of every cell in the body and in some way, helps with every one of the body’s functions. Protein is the main part of your muscles, brain, nerves, hair, skin, and nails. It keeps you healthy by fighting infection, provides energy, and helps you feel full in between meals.

A healthy diet includes the right amount of protein from many different foods. Here are some tips for making smart protein choices:

  1. Value variety. Most Americans get more than enough protein in their diet. The problem is that most of this protein comes from animal sources that are high in unhealthy saturated fat. (see our Fit Fact “Fat” for more) Vary your diet by including healthier alternatives like beans, peas, and soy foods.
  2. Learn your requirement. Multiply your weight in pounds by 0.36 and 0.45 to get a range of how many grams of protein you should eat every day (If using kg, multiply by 0.8-1 per kg). Higher amounts of protein are recommended for athletes who engage in regular endurance and strength training.*
  3. Know your sources. Foods high in protein include:


    Source: USDA’s Food-a-pedia

  4. Go lean with meats and dairy. Follow these recommendations to avoid unhealthy saturated fats.
    • Choose lower-fat red meats like round or sirloin. Watch serving sizes.
    • Trim visible pieces of fat from meat and drain fat from cooked meat.
    • Buy ground beef that is 90% (or more) lean.
    • Remove poultry skin.
    • Grill, broil, or bake meats instead of frying and breading them.
    • Choose lean lunch meat choices like turkey, ham, or chicken.
    • Select low-fat or fat-free dairy products.
  5. Make your meal meatless.
    • Choose seafood instead of meat twice a week.
    • Make your main dish meat-free by experimenting with beans or peas.
  6. Eat your eggs. Egg yolks do contain cholesterol and saturated fat, but one egg per day does not raise your risk for heart disease. Egg whites are a great low-fat, low-calorie alternative.
  7. Go nuts. Add nuts and seeds to your favorite dish, salad, or snack. Nut butters are a good choice for sandwiches. This group is high in calories and fat, so watch your serving sizes.
  8. Skip the salt. Protein-rich foods like nuts, seeds, lunch meats, and canned beans can be high in sodium. Choose unsalted or low-sodium versions to avoid excess sodium intake.

Additional resources

 

American Council on Exercise

Institute of Medicine, National Academy of Sciences 

U.S. Department of Agriculture and U.S. Department of Health and Human Services 

Rodriguez, N.R., DiMarco, N.M., & Langley, S. (2009). Nutrition and athletic performance. Medicine & Science in Sports & Exercise, 41(3), 709-731

Originally appeared on
http://www.acefitness.org/acefit/fitness-fact-article/3579/making-healthy-protein-choices/