The word no one wants to hear about, talk about, or have a conversation about is nutrition.
Let’s be honest, its that 800 pound gorilla in the room that everyone knows is either helping or hindering your performance and results but seems all too often to get ignored. And its not because we all think it isn’t important…its because we all know it is!
It’s pretty black and white when we say nutrition is 80% of your results and exercise is 20%, but that is pretty conservative in my mind. I think its more like 95% of your results and exercise is 5%. I mean, think about it, if you eat for fat loss and perform any exercise (almost) you will get results. Even if you don’t exercise at all, you will get results from eating the way the body was meant to.
I used to run nutrition classes on teaching people how to eat ’supportively’ to promote an environment in their bodies for fat loss to occur. Now I’ve transitioned to more of a support group helping people with accountability and responsibility of answering to someone other than themselves on a regular basis. So many want to know ‘what’ to eat, but the what isn’t nearly as difficult as the ‘why’.
Why we need to eat the foods are just as important as the ‘what’ if not more important. History has told us if we know ‘why’ we need to or not to perform a task, we are always more likely to do it or not do it. It also evokes more learning and habit forming tendencies than the ‘what’ does. In terms of nutrition the ‘what’ is great and gives you instant gratification, but won’t stay with you and more often than not will eventually get boring and you will not have formed a habit. Not to mention the ‘what’ is pretty simple, I can tell you what to eat in one line:
lean meats and other proteins, vegetables, fruits, healthy and natural fats.
Eat in priority of that list with most abundant being lean meats.
If you stick to that list 90% of the time or better, you are in excellent shape. When you start asking ‘what about _____?’ , you start to veer away from this list. The list is pretty simple, ‘what abouts’ are very likely not on this list for a reason, and if you have a question about it, you are guaranteed to not be asking about something that would fit on this list 
No secrets, nothing you haven’t heard before here, just discipline and understanding why before applying the what
Filed under Nutrition, Uncategorized by .
Jess Buxton Named Ben’s Bootcamps Camper of the Year
12.29.11
For Immediate Release Contact:
Ben Warstler
802-751-5385
Jess Buxton Named Camper of the Year by Ben’s Bootcamps
Ben’s Bootcamps announced on Friday December 23rd, from 9 Finalists for Camper of the Year that Saint Johnsbury resident, Jess Buxton, would be the recipient of the title. Jess is the first recipient in the past three years of the award to be the sole winner and will receive 6 months of bootcamp membership for free. Ben Warstler, owner of Ben’s Bootcamps says, “It was a very difficult decision choosing the winner of our annual award, so many of our campers had an amazing and empowering year. The past two years I had co-winners of the award, I was determined this year to choose just one, and Jess is a very well deserving winner.”
Some of Jess’s amazing accomplishments include: losing over 60 pounds, 10 pant sizes, over 16 inches, 13% body fat, and has reached a personal best deadlift of 320 pounds. Jess is also a Black T-shirt winner, one of Ben’s Bootcamps most prestigious awards as well as a Wall of Fame member.
Jess Buxton says, “…because this entire process hasn’t just made me a much healthier person, it has made me a genuinely happy person…and a person who has a much more positive outlook on life now, more so than I ever have….”
To learn more about Ben’s Bootcamp and their services, you can add Ben’s Bootcamps on Facebook, or contact Ben at bensbootcamps@gmail.com or by phone at 802-751-5385.
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The final segment of our Camper of the Year Candidates and we have a bunch more worthy recipients. THe winner from our entire list will be chosen next week and will receive 6 months of bootcamp for free, personalized clothing, and will be in the local newspaper for their efforts. Here are our final candidates:
Camper of the Year Candidate #6
Holly Hartwell
There are so many words to describe Holly’s efforts and contribution to our program. Tenacity, determination, sheer will, and yes you guessed it, consistency. Starting off only being able to do a few of our exercises, Holly has blossomed into an inspiration day in and day out in every class she attends. People are drawn to her effort, the way she goes about her business and she never lets up.
Holly continues to push her limits with heavier weights, and most recently, standard push ups. She NEVER gives up and anyone and everyone can appreciate that…and they have. Winning the black tshirt this year culminated an amazing journey which she continues to this day. She is healthier, has a much more active lifestyle than she ever has, and has become a cornerstone in Ben’s Bootcamps.
Congratulations Holly, you are a candidate for Camper of the Year.
Camper of the Year Candidate #7
Tyler Gosley
Tyler has arguably had the best year of anyone in bootcamp. Starting in December of 2010, Tyler had some very specific goals in mind and that became very evident when he completed the Metabolism Makeover Program. It is those very specific, very detailed goals that have driven him all year to lose 70 pounds, drive his body fat under 12% and transformed himself into the very goals he has kept with him.
A former athlete, one would think that it would be easy to gain back what Tyler had lost along the path of life. However, ‘getting it back’ is just as difficult as ‘getting it’ in the first place because of one very specific reason: regardless of whether ‘you had it or not’ you still have to do the work to get there. Tyler has done the work and then some. Back to back bootcamps, Warrior Strength and Conditioning, extra workouts on the weekends, Warp Speed numerous times. His attitude and positivity within our program was so addicting, that he is now an instructor and is able to unleash his motivating attitude and drive for his own goals onto others so that they can achieve their goals.
An asset is an understatement. Tyler is a pillar in our program and the poster child for what hard work and desire do to help change your life. Congratulations Tyler, you are a candidate for Camper of the Year.
Camper of the Year Candidate #8
Carole Ricard
Carole has had an ‘under the radar’ transformation this year. Working hard on her nutrition and upping her workout intensity has propelled her to become a candidate for Camper of the Year and achieve results faster than she thought she could. Carole has had some very specific goals in mind and set a deadline to meet them. Well, she met her goal way ahead of schedule, dropping her bodyfat below 24%.
Carole has repeatedly caught the eye of her fellow 530am high achievers, which is not an easy thing to do. On several occasions she was nominated for a black tshirt award or Camper of the Month by her fellow campers. By training in bootcamp 3 times a week, attending ABS class traveling from Derby to Lyndonville, and adding semi-private training after bootcamp on Fridays, Carole is driven to succeed, has succeeded, and will continue to succeed in the future.
Congratulations Carole, you are a Candidate for Camper of the Year
Camper of the Year Candidate #9
Judy Buxton
Judy has the perfect blend of effort and humility. She doesn’t boast, she doesn’t brag, she lets her actions speak for her. Judy transformed herself her first year in bootcamp, and is transforming herself yet again. Through Warrior Strength and Conditioning Class, she has gained tremendous strength on top of the supreme metabolic fitness she already has. Two years in a row, Judy has amazed other participants and myself with her showing at our Bootcancer Mini Fundraisers being right at the top of the list of finishers both years.
Judy hardly ever looks out of breath and her stamina amazes me every class. Beyond her physical efforts, Judy is a kind face that new campers look to for reassurance, guidance, and advice, and Judy never disappoints. Her daughter has had amazing success and wouldn’t have realized what she could do if it hadn’t been for her mom’s encouragement.
After two years, perhaps being motivated by her daughter, Judy is also at her lowest body fat percentage. A testament to her hard work, dedication, and willingness to help others.
Congratulations Judy, you are a candidate for Camper of the Year.
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I”m putting the food on the shelf for a minute and am going to talk only about exercise here.
I know that food is 80% of your results, but the concept of eating fruits, vegetables, proteins, and healthy fats won’t fill a blog post. See, I just covered the nutrition in that sentence. Now, moving on…
Let’s talk building muscle and losing fat. A concept that just a few years ago, was thought to be impossible. It is now known that is not the case. It is possible, but there are a few rules you should know before jumping into any workout program to achieve these results. You will see me refer to metabolic training a lot. Metabolic training is performing weight training at a moderate weight with higher intensity, such as circuits, complexes, ladders, etc. Those of you in bootcamp, think of it as a bootcamp class. Oh and by the way, when I’m referring to building muscle, I’m talking about the muscle tone of an olympic middle distance sprinter, not one of Conan the Barbarian
Your first requirement is to have a blend of heavy strength training with metabolic training. If you train twice in the same day, make every effort to do your heavy training first then your metabolic training after. Heavy strength training takes experience to lift heavy so make sure you have proper instruction and is always best to train with a partner when lifting heavy for safety purposes. Movements like Deadlift, Squats, Floor Presses, Rows, and Olympic/Powerlifting Movements work best in this department. Two to three movements of true heavy lifting will be all your body can handle for one day, so you can add in some secondary movements with high weight and low reps to round out the workout.
Your second requirement is to have a metabolic training in your program. Metabolic training can take the place for the bulk of your cardiovascular exercise due to its very high calorie burn capability. Tabatas, complexes, circuits, ladders, and many more methods are great ways to test your body and burn major fat at the same time. Plus, often times they are fun. One thing to be sure of is that the metabolic training has balance to it especially if you are training heavy and metabolic in the same day. If you have been performing deadlifts and metabolic in the same day, for example, and the metabolic workout is leg intensive, maybe back off the weight for the hips in the metabolic portion a little, and turn it up on the other body parts. However, the metabolic is so variable and whole body, that often doesn’t need to happen, but for balance purposes I needed to mention it
Your third requirement is frequency; how often should you work out. That can vary and where you are in your training, how much experience you have with exercise, and where you are in your goals. My clients have had the best results with training 5-6 times a week, with at least one full day off from exercise. Getting 2-3 days of heavy lifting and 3-4 days of metabolic training (to equal 6 max), is a good rule of thumb. So, if you are currently training 3 times a week, you don’t need to necessarily jump up to 6 right away. Add a day now, and in a few weeks add another. If you are already training 6 days a week, perhaps change the ratio at which you are training heavy versus metabolic. If you are training 6 days a week and not reaching your goals one of two, or both can be going on: you are not truly training heavy and/or metabolically, or your nutrition needs work.
Three requirements that are quick and dirty to get you to losing fat fast and building muscle at the same time. Great rules to know now as you plan for your New Year’s Resolutions
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Here is the next group of Camper of the Year Candidates. Remember the winner will be announced the end of our bootcamp session. Check out these amazing stories:
Camper of the Year Candidate #4
Cheryl Perry
Cheryl has had an amazing year. It started off with her high intensity she brings to every bootcamp class. However once Warrior Strength and Conditioning started, she blossomed into something more. She has a real talent for lifting heavy and is extremely coachable. When you have desire, willingness to learn and the work ethic Cheryl brings, much like other Camper of the Year Candidates, you have a winning combination.
Her petite body type is very deceiving to the strength she has. Her results are not measured by the scale, rather are measured by her muscles. 475 pound tire flip for 6 reps without blinking, knocking on the door of 200 pound deadlift, 44 pound kettlebell snatch for 4 reps per arm are just as amazing as someone losing 40 pounds or 15 inches off their body.
Cheryl has redefined herself and pound for pound is one of the strongest bootcamp members on our roster. Her intensity has translated into bootcamp and she is boosting her intensity, her weight selection, and her inspiring effort.
Congratulations Cheryl, you are a candidate for Camper of the Year
Camper of the Year Candidate #5
Troy Randall
Troy has an addictive attitude that makes him a very likable person. He fit into the 530am bootcamp class quickly as his hard work and effort earned the respect of that sometimes intimidating group. Troy, didn’t shy away from any workout, and although in the beginning, some of the workouts got the better of him, he didn’t give up and it is paying off big time.
Starting bootcamp, Troy had some back issues where he needed to be cautious of his movements. Those days are long in the past as now he has no daily back issues and is stronger than ever. He ‘keeps up’ with the 530am class, which, getting through a workout is one thing, but being able to keep up is a whole other animal. He has built strength in his upper and lower body, most notably being able to box jump the tallest box. Not an easy feat when you have had issues in the past with your back (and knees).
You hear the word consistency thrown around a lot and its importance. Well Troy embodies consistency because in a year, you can count on one hand easily how many classes he has missed. Amazing attendance, probably the best of all our bootcamp members.
Congratulations Troy, you are a Candidate for Camper of the Year.
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