Everyone knows that a regular workout routine is essential for keeping yourself healthy and fit. Over time, training and regular exercise will help you to become stronger, leaner, faster, or help you to improve towards achieving whatever fitness goal you may have. As we spoke about in a previous blog, the body has to go through the Stress, Recover, Adapt process before you can reap the benefits of your workouts.

Though this is contradictory to logic, sometimes the easiest phase of those three is often overlooked. When the body does not recover properly, it will not adapt to the stress and therefore you will start to notice diminishing returns and decreases in performance. Through constant physical training, your body is continuously stressed and broken down. If it is not allowed to optimally recover before your next training session, you will go into those workouts with fatigued muscles.

At times this can be deceptive and hard to tell, especially if you are a well trained athlete with a level of fitness or if your body is used to continuously working out. The fatigue doesn’t just happen at once, but creeps up on you overtime. Before you know it, you’re exhausted before every workout and you are noticing decreases in performance related to how fast you can run or how much you can lift, or your general proficiency at accomplishing your athletic tasks.

Though you can’t always predict it, here are some signs along with decreases in performance that may indicate over training:

1) Delayed Recovery Time: For example, if you are experiencing lingering soreness from hard sessions or an inability to be adequately energized you may be over training

2) Elevated Heart Rate: If your body is unable to recover, you will also be putting more stress on your heart while it is trying to help regulate the body to increase your recovery. A good way to test this is to take your pulse every morning. If you notice that it is higher than usual for a few days in a row this is a good sign that you’re training too hard.

3) Suppressed Appetite: A natural way for your body to urge you to train less is to reduce all other functions as well such as your metabolism. Doing this will make you more tired, sluggish, and less likely to want to partake in a large workout load.

4) Suppressed Immune system: When your body is using all of its resources to repair damaged muscles, it goes on overdrive and doesn’t quite have the resources to maintain a healthy immune system. Your body, in a weakened state, will be more likely to succumb to sickness, or even injury while training.

5) Moodiness and lack of desire to train: If you’re find yourself depressed, irritated, stale, or anxious consistently for no apparent reason you may be over trained.  This is because the same stress hormones are released not only during physical stress, but also emotional stress too.  This may lead to a lack of desire to take a step out the door and train.

If these are signs that you are experiencing, you may want to take a break from your fitness routine and listen to your body. Decreasing the volume as well as the intensity can help to restore your body and allow it to recover. After some much needed time down you will have that energy and passion back again and will be ready to continue.

At Rock Body Fitness Bootcamp in Austin, we strive to keep all of those training with us at their most fit and healthy. We also care about your overall well being and fitness mindset. Our Bootcamp exercises help you to become fit and strong, but at the same time we know how far to push everyone to keep them from going over this edge. We would be happy to help you reach your fitness goals and keep you at the optimal level of fitness. Check out our new Austin Fitness Bootcamp schedule for 2012!

Research has shown that on average, adults gain 1-2 pounds per year during their adult life. Over time this of course accumulates to many unwanted pounds. Coincidentally, this weight is usually put on during the holiday season.  Aside from outlying circumstances, weight is typically maintained evenly throughout most of the year, except for in the months October, November, and December.

This holiday season, you can take the first step to combating this weight gain by joining one of Rock Body’s Fitness Bootcamps this fall! Whether you are in Austin, Dallas, or Fort Lauderdale, we can help you improve your fitness and fight off all of these holiday calories.

Not only are our camps rated the Best Fitness Bootcamps in Austin, but they are also known for dynamic, fun atmosphere. We strive to keep you engaged and involved in the workouts so that there is never a dull moment ! Our trainers are well informed and attentive to each individuals needs and are willing to help you make the most out of every session. Our Bootcamp workouts will help to improve strength, endurance, and overall fitness while simultaneously helping you to build muscle while losing weight.

This Holiday Season, you can break the trend. Your health is the greatest gift that you can give yourself and Rock Body Fitness Bootcamp will be happy to get you there.

We look forward to seeing you at one of our many locations! Until then, enjoy the weather here in beautiful Texas.

When it comes to having the best fitness trainers, who will always keep your best interest in mind, there is no better place in Austin than Rocky Body Fitness Bootcamp.  Our trainers are attentive and knowledgeable to help you reach your fitness goals. Our classes are engaging and challenging and the Bootcamp workouts that we do will always keep you on your toes and coming back for more.

However, achieving a fit lifestyle does not end when your Austin Fitness Bootcamp class does. It’s a lifelong process that you must make habitual. Making the concious choice to exercise daily can have a huge positive impact on not only your own life but your families and loved ones as well. Setting an example will positively benefit the health of those around you. Encouraging others to participate with you in walks, going to the park and being active will help foster an environment that will benefit everyone.

As nicer weather is rolls around, take advantage of all of the parks and fitness related venues that Austin has. It will be a great way to bond, stay active, promote a healthy lifestyle and of course enjoy some quality time with those you care about in this gorgeous weather.

“Sometimes I can’t believe it, I’m moving past the feeling and into the night” – Arcade Fire, the suburbs

Everyone has been there before. It’s the feeling of the deepest drive and desire where you’ve gone past the constraints that you thought were humanly possible and you just kept pushing deep into the night in a nearly possessed state. Sometimes this is referred to as the flow state, where your body and mind are completely in sync and focused in motivation.

The term was first coined by Hungarian psychology proffessor Mihaly Csikszentmihalyi as a positive psychological concept which is applicable in many facets of life, including your athletic endeavors.

Though it does not happen always, there are times when your body is so synced and focused that you can continue to push beyond your limits. This was briefly touched on when we had written about the power of endorphins and the correlation with runner’s high.  The state where pain is minimized, and performance is optimized are positive results of achieving this state.

Often times, this state is reached when there are high amounts of nervous energy poured into a performance or event. The body’s adrenal glands allow you to focus in and accomplish a task devoting your entire self to it.

Using Rock Body’s Fitness Bootcamps, you can get into better touch with your body and it’s ability to connect with itself. You will not only become stronger and more fit during by doing our boot camp exercises, but you will also learn where your physical boundaries are and how to overcome them. This will not only allow you to perform better while working out at Austin’s Best Fitness Bootcamp, but it will also allow you to be in better touch with your body to allow it to tap into this state and better achieve optimal performance in all aspects of your life.

Come find out how far you can go with us today at Rock Body Fitness! We’d love to see you out there.

Though the weather wouldn’t indicate it, Saturday is the first day of October. With October comes one of the most cherished and definitely the scariest holiday of the year: Halloween.

Between trick or treating and the full array of horror movies, my mind got to wondering. If there really was a ‘Dawn of the Dead’ or ’28 Days Later’ moment, what would be the best way to avoid certain doom at the hands of Zombies or other types of creatures.

After much thinking, the answer came to me. It was obvious and I surprised I didn’t think of it immediately. To avoid turning into a Zombie’s dinner, one would have to be in utmost physical fitness, and the best way to get in shape is by going to Austin’s Best Bootcamp Rock Body Fit.

The type of fitness necissary for evading and fending off Zombies is exactly what Rock Body’s Fitness Bootcamps train for. The trainers at Rock Body keep full body fitness in mind during each training session. The Bootcamp workouts are aimed to improve cardio vascular fitness, which is essential for being able to outrun a pack of starving Zombies.

Along with this, the emphasis on full body strength training will allow you to be strong enough to use every day objects such as shovels,  bats or even tree branches to defend yourself against swarms of flesh eaters.

Not only will they help to hone your strength and endurance, but the workouts at Rock Body’s Fitness Bootcamp are designed to keep you mentally engaged as well.  Staple Bootcamp workouts such as band sprints, help keep the routine fresh which keeps the body and mind engaged at all times. This is definitely a skill that is required in outsmarting the herd in an apocalyptic Zombie fest.

So if you want to be fit enough to survive the unimaginable  Halloween, or if you simply want to start living a healthier, more fit lifestyle. Give us a call today, we would love to have you out at one of our bootcamps!

Everyone feels down from time to time. And to be honest, sometimes it’s difficult to pinpoint an exact reason for feeling blue which makes it all the more challenging to find a solution. However, the answer may lay off of that couch and far from the bottom of a pint of ice cream.

Studies have shown that exercise is the best remedy for depression and stress. Whether it’s running for 20 minutes or challenging yourself during our Rock Body Boot Camp, exercise is the go-to prescription for the blues. Partaking in aerobic activity for at least 30 minutes leads to reduced stress hormones such as adrenaline and cortisol. Aerobic exercises such as running, swimming, and biking for long durations and at moderate intensity also releases endorphins in the brain. These chemicals are what the body uses as a natural painkiller and mood elevator.

Aside from the neurological aspect of exercising, getting fit also increases promotes a positive self image. Spending time working out is a great way to boost your self confidence and regain that strength, that happiness that you have within you.

Rain or shine, Rock Body Fitness Boot Camp is ready,willing, and able to draw you out of the doldrums and into the real you,confident, optimistic, and fit. Sign up today for Austin’s best bootcamp we would love to have you out here!

Sometimes it feels as though you’re stuck in slow motion and you just can’t get the momentum you need to reach that new fitness level. Even if you have been doing everything right, sometimes a change is needed.

This feeling was reaffirmed to me this weekend as I was watching the ‘Horns play BYU. I noticed that even with the immense talent that they have on offense, they were still struggling to move the ball with any sort of fluidity. Their offense lacked life and energy, but towards the end of the 2nd quarter they received a jolt that changed everything.

Alternating between quarterbacks David Ash and Colt McCoy, the ‘Horns offense was sparked, and they went from being down 13-0 to winning 17-16.

Like in sports, sometimes a deviation from the norm can rejuvenate your workout routine. After a while, the same routine can become not only monotonous for the mind, but less productive for the body as well.

Rock Body Fitness Bootcamp is just the jolt you need to wake your body up and get it invigorated for working out. Our routines are fun, energetic, and most importantly designed to help you reach your highest level of fitness. Our bootcamp workouts create new stresses that will keep your body from falling into the mundane. Our trained fitness specialists will also keep it fresh and interesting for your body and mind.

If you want to try changing up your routine, contact us today to join Austin’s best bootcamp. We would love to have you in class!

One of the most exciting things about living in Austin is all of the amazing opportunities to be active. One such way that you can test your Rock Body Fitness is by joining in the Austin Distance Challenge. This is a series of races geared towards the Austin Marathon in February.

The races start you off progressively, with a 10k race to get your body geared up to race a full marathon in just a few months. Along with traditional road running training, Rock Body Fitness Bootcamp is an excellent way to supplement that training and make your body stronger so that it can handle the rigors of racing.

Our professional trainers will offer you the best guidance possible to make you not only more healthy, but more fit as well. There is a reason we were rated Austin’s best bootcamp in 2010. Come check us out today, we have many locations all over Austin and we would love to help you get into the best shape of your life!

It’s finally September! The school year is upon us along with so many other fun activities such as football games, fall sports, and cooler weather. Along with the fresh new start of the school year, comes the trifecta of holidays that are notorious for adding on pounds: Halloween, Thanksgiving, and Christmas.

Even if you have been diligent with your Rock Body Fitness Bootcamp workout routines all summer, you still need to be ready to tackle the challenges ahead this holiday season.

Though it may not seem like much, those three holidays can be the culprit of much of your year’s weight gain. Continuing your fitness bootcamp workout routine during the holidays can help to keep the pounds off and a step ahead for next year.

As you may already know, Rock Body Fit was rated the best Austin Bootcamp in 2010, there is no better bootcamp in Austin, or Dallas. The personal trainers at Rock Body, will help guide your fitness training so that you can accomplish your goals no matter what level of fitness you are.

We would love to have you at one of our many locations, to learn more or sign up for a class you can click here!

When you think of weight loss typically two pieces of the equation come to mind: diet and exercise. However, one often overlooked aspect is the need for sleep. Sleep can affect weight gain on many levels.

From a physiological standpoint,  a lack of sleep can alter the bodies hormone and chemistry levels which in turn can lead to weight gain. Leptin and ghrelin are two hormones in the body that are affected by sleep. Ghrelin is used to help stimulate appetite and leptin helps tell your body when it is full from food. When you are lacking in sleep, leptin decreases and you don’t feel as satisfied after eating a meal. Conversely, ghrelin increases and your appetite is enhanced. You essential crave more food, while getting less satisfied from meals.

On a more practical level, a lack of sleep causes fatigue and lower energy levels. When energy levels are down, there is often less time for the little things that are needed to keep you healthy. Instead of taking the time to prepare a healthy lunch, fast food may suffice. Though it may not seem like a big deal at the time, a consistent change from normal eating habits can significantly alter your weight, especially when coupled with your body craving more food and being less satisfied from the food it is receiving.

A fatigued body will be less likely to absorb the training from your Rock Body fitness bootcamp sessions. A lack of sleep impairs muscle growth since this is the time that your body makes those repairs. After a session at Rock Body, your body will need its rest to grow stronger, leaner, and healthier. Going into workouts fatigued will  hinder your bodies ability to perform the boot camp exercises optimally, and of course your ability to recover at night creating the potential to experience loses on two fronts.

Thought it is not always possible, research has suggested that 7-9 hours of sleep per night is considered optimal for recovery. Avoid caffeine after noon, making your bedroom a peaceful place,  ending workouts at least a few hours prior to bed time, and attempting to go to sleep and wake up at the same time every day are ways that will help you maintain a healthy sleep pattern.

Remember, eating right, sleeping well, and attending Austin’s best bootcamp are surefire ways to stay healthy this year and keep the weight off for good. We look forward to seeing you out there!