Bulldog Bootcamp Fitness Program

Things we love to hear

From long time Grant Park Bulldog Dean M.

On behalf of all the Grant Park bulldogs a special congrats to Bulldog management and specifically to Patrick.  One of the critical success factors of keeping the daily workout alive, vibrant, results-oriented, and fun, is to "mix it up', with a variety of exercises, visits to a variety of locations, always doing different workouts and avoiding routine and ruts.  Patrick is doing a fabulous job at the 6am Grant Park workout and so we all wanted to pass along our thanks and congrats!  There is no better proof of the success of this method, than the word of mouth that's been sperading, resulting in the growing number of attendees and the improved attendance of existing bdogs.

Great job!

The Mighty and Many GP Bulldogs

Is your workout wasting your time?

This is a great article.  At the end it discusses a gym affiliated with CrossFit.  While CrossFit isn't a boot camp the concepts are similar.   

http://www.bestlifeonline.com/cms/publish/health-fitness/Is_Your_Workout_Wasting_Your_Time_4.shtml

The Major's Challenge Results

Results of the first Major's Challenge will be posted soon.  Veteran bootcampers took part in the challenge.  The challenge was to complete a timed workout consisting of the following: 

• Run 1 mile
• 75 push-ups
• 75 squats
• 75 crunches
• 75 bench jumps
• Run 1 mile

The exercises could be split up in any order but each camper had to start and finish with a 1 mile run.

Download MajorChallengeResults.htm

The Challenge was to complete the following for time:
Run 1 Mile
75 pushups
75 squats
75 crunches
75 bench jumps
Run 1 Mile
First Name	Last Initial	Time
Jeff	B	27.45
Joey	C	31.21
Monica	S	30.38

Bulldog really makes a difference

Sgt. Friday,

I've been a type 1 diabetic for over 13 years. As with many people
struggling with this disease, exercise, eating right, and taking care
of yourself is key to avoid nasty complications in the future. In the
past couple of years, however, I've slipped into a state of pure
laziness with my health. I ate so-so, lacked motivation to push myself
into a regular exercise routine, and eventually found myself with a
doctor's warning about my weight and overall lifestyle. I figured I
needed a pretty tough routine to get myself back on track- so I signed
up for Bulldog. From day one, I was hooked. My bloodsugars levels have
never been better, I have seen muscles that I haven't seen for years,
and I feel great. Funny, but I actually look forward to Sgt. Suzanne
yelling at me! She is a great motivator, and an even better educator.
Since joining, I've signed up for Tour de Cure, a 65 mile bicycle ride
to help find a cure for diabetes. I'm certain that with my 12 week
training that I'll be able to cross the finish line, something I doubt
I could have accomplished before my evenings with the Bulldogs. Thank
you!

Denise, 26

Sgt. Friday’s June tip of the Month………Shin Pain/Shin Splints

Are you suffering from pain/tenderness in the front of your legs? Is it difficult to run or exercise for long periods of time? You may be suffering from minor shin pain called shin splints.

What are shin splints? Shin splints are often described as pain that radiates down the anterior[front] portion of the leg, usually resulting in extreme pain or tenderness to the touch.

How do you get shin splints? Often times shin splints are a sign of over-use or over-training. Excessive running, jumping or pounding for long periods of time can result in shin splints. It can also be caused by tight Achilles tendons or weak ankles.

How do you fix or rehab shins pain/splints? There are many different options for someone suffering from what can sometimes be a very debilitating pain:

1. “relative rest” which means taking time off from your chosen exercise activity. Rest is known as the best remedy for chronic shin pain/splints.
2. exchange your workout activity to a stationary bike or a pool workout [anything to stay off your feet].
3. icing helps reduce any inflammation in the shin area, as well as continuous stretching and resistance[anterior of your leg] to help strengthen the weakened shin muscle.

* At the first sign of chronic shin pain/splints, take a good look at your workout regimen/schedule and see whether you might be over-training. At that point re-evaluate the possibility of making some changes in your workout routine. Also, take a look at your shoes to see the wear and tear on them both inside and out. If you’ve had them longer than six months, you may be in need of new workout shoes [see March tip of the month]. These are just a few of the signs, as well as remedies in which to diagnose whether you have shin splints. If any of the symptoms continue long after you’ve tried these different remedies please see a professional.