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Thanks for stopping by to check out our new look HOOYAH! E-zine.
Each month you will be kept up to date on developments within the rapidly growing OBC network, as well as being able to read industry leading advice from our highly respected team of Master Trainers, Senior Instructors as well as Members of our distinguished Advisory Board.
In this edition, Chief will run you through some great exercises to alleviate shin splints. If you are looking to compete in any upcoming fun runs, and particularly if you are graduating to the Marathon or Half-marathon, this article is a must read.
Also this month, you will get the low down on the importance of high intensity training in relation to fat loss. With the majority of Recruits looking to shed a little more fat, or at least maintain their current weight over winter, you will learn why your Instructors push you so hard to keep your intensity as high as possible, for as long as possible throughout each session.
We hope you enjoy the new layout, and look forward to hearing your feedback.
4. EPOC: The secret to burning more calories while sitting on your arse.
7. STOP SHIN SPLINTS BEFORE THEY BEGIN: A must read ahead of the upcoming winter running season.
8. WINTER WARMERS: How you can enjoy some cold weather comfort foods without whacking on the winter kilos.
3. IN THE MEDIA: Read how two Recruits are making their film debut in the much anticipated new Wolverine movie.
5. ACHIEVEMENTS: Join us in congratulating Recruits, Providers and Staff on some outstanding achievements.
6. NEW LOCATIONS: ORIGINALBOOTCAMP is rapidly expanding into a Global Revolution. Check out our newest locations.
9. LOCAL NEWS: See what's happening in your neck of the woods.
Cover Model
On this month's cover is Mark Gillies, the 47 year old Managing Director of Medical Device Research Pty Ltd.
Mark (along with his beautiful wife Kim) is a dedicated member of both the Coogee Beach & Sydney CBD Pre-Dawn Platoons.
A previous Spirit of Bootcamp Award winner, Mark has lost over 30kgs of Body fat and, as the picture attests, is still pushing hard in order to achieve all his health & fitness goals.
HOOYAH Mark!!
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Television
On Wednesday 29th of April, make sure you tune in to Channel 7 to see Snr Sgt Rob Coad (SA Regional Master Trainer) and his team putting the North Adelaide Recruits through their paces on Today Tonight.Tuesday's episode will be the first in a series comparing the experiences of individuals undergoing different fitness training methods including Personal Training, Fitness Studios, Health Clubs and of course Bootcamp.
One lucky viewer will receive 3 months complimentary training with Rob and his team, and will have the show follow their progress over a number of episodes.
Film
 Even if you're not a comic buff, you are probably pretty excited about the upcoming release of the new Wolverine movie. Well, last year Chief and Snr Sgt. Tor Sorensen (An officer with the Navy's elite Special Operations unit, the C.D.s) had the distinct pleasure of putting cast members (including Ryan Reynolds, Dominic Monaghan, Kevin Durand, Danny Huston and Will.I.Am) through military training, including weapons and tactics, in preparation for some pretty exciting war scenes.
As a result of the great work they did, the producers asked whether any of their Recruits would like to appear in the movie. We don't want to give too much away, but keep your eyes peeled for Coogee Beach Recruits Neil Yates and Jeremy Fleming during the Firing Squad scene.
X-Men Origins: Wolverine - opened in Australian cinemas on Wednesday 29th April.
Radio
 When it comes to AFL Football, there are very few with more knowledge or passion for the sport than our National Sports Conditioning Coordinator Snr Sgt David Murray.Having worked as a Strength & Conditioning/ Performance Coach forAFL teams such as Collingwood, Carlton and Hawthorn, as well as numerous years as Head Coach of some of the most respected teams in Amatuer Football, it is of no surprised that he was the man to turn to when a group of former AFL Stars turned Radio Announcers (including the legendary David Schwartz ) decided to get back in shape.
As a result,you will often hear about the gruelling sessions Dave is putting theboys through prior to going live on air on SEN's The Run Home. Dave's sessions are a regular topic of conversation on the program, so be sure to tune in (1116-AM).
Print
Over the years, many of you have read articles written by Chief in some of Australia's leading magazines, including Cleo, Cosmo, New Woman, Contact (Military) and even Cosmo Bride.
Well as of next month, Chief will have his own section within Australia's number one fitness magazine UltraFit. The section is titled Tactical Athleteand focuses on the most cutting edge training methods currently being implemented by Military, Law Enforcement and Fire/ Rescue units world-wide. Check out the next issue to learn about the origins of the Battling Ropes training system.
Let's be honest. When it come to training we are all interested in finding the method that gives us the greatest bang for our buck.
So it would make sense that when it comes to fat burning (which 7 out of 10 Recruits list as their primary goal) it would be a serious bonus if the hour of exercise that you do at bootcamp could keep your body burning additional calories right throughout the day, even when we are sitting on our arses at the office.
Well, lucky for you, your Bootcamp Instructors are all over it. Every OBC session has been designed to not only burn as many calories as possible during the session, but to also keep your body burning as many as possible once you leave.
Here's the method in the madness that is High Intensity Training!
When ever you train, whether it be a cardio-vascular session such as a run, or a resistance training session such as sandbag lifts, your body will need to acquire oxygen at a greater rate after the session, then it did before you started. This ongoing increase in oxygen consumption is call Excess Post-exercise Oxygen Consumption or EPOC for short.
The most common question that Recruits ask at this point is "What is the body trying to achieve by taking in all this additional oxygen?" Well, the body has four main goals during EPOC:
- To replenish the stored energy that was utilised during training.
- To re-oxygenate the blood and lower circulatory hormones to pre-exercise levels.
- To decrease the body's core temperature.
- To return to normal heart rate breathing rate.
The benefit to you is that all these processes require your body to expend greater levels of energy than normal, thus continuing to burn additional calories far beyond the end of your workout.
Your Instructors utilise a number of methods to increase the level of EPOC you experience, including:
- Interval Training - Having you work for short periods of time at a high level of intensity, then allowing sufficient recovery in order repeat the exercise. By pushing you to a higher level of intensity during training, your body will require more energy to return to its Steady State.
- Resistance Training - By combining your cardio training with resistance training, your body is now forced to utilise even more energy to allow the muscles to recover from the additional workload.
I have tried to steer clear of as much of the medical jargon surrounding the subject of energy systems and recovery, but am always happy to answer any additional question you might have regarding the the science behind this important aspect of training for fat-loss.
So next time your Instructors have you pumping out those Grunts, or powering another set of stairs, just remember, the true benefit of all that work you are putting in comes from the intensity at which you train. Simply turning up and going through the motions just won't cut it. (Not that any of your Instructors would ever let you get away with that anyway).
HOOYAH!
Chief Brabon
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Recruits
2 years ago OBC- Burwood (Vic) Recruit Steven Wills came to ORIGINALBOOTCAMP with a specific goal in mind - to meet the fitness requirements for entry into the Victorian Police Force.
Fast forward to 2009; after losing more than 35kgs of fat and vastly improving both his cardio-vascular endurance, and strength, Steven is currently attending the Victorian Police Academy.
We wish Steven all the best with his training at the Academy, and look forward to seeing him out on the streets representing a truly Thin Blue Line
 I hate to break it to you, but on the odd occasion, excessive ORIGINALBOOTCAMP training can turn mild mannered Recruits into MARATHON MONSTERS! An obvious example of this is our extremely inspiring OBC - Waitara (NSW) Recruit Greg Baxter. Since joining the very first Waitara platoon back in October 06, Greg has ground out some very impressive performances in some of Australia's most challenging distance events, including:
Gold Coast Marathon
Melbourne Marathon
Canberra Marathon
Sydney Marathon
In addition, Greg has also competed in the gruelling 45km Six-Foot Track Ultra-Marathon. Fantasic job Greg. We look forward to hearing about your future achievements.
It is obviously a month for those Recruits who have their sights set on protecting the rest of us. Perth CBD (WA) stalwart (and current serving Police Officer) Jason Burnham, has successfully completed the week long physical selection process for entry into the WA Police Force's elite Police Mounted Section. It is great to see that all the determination and drive that Jason has displayed during training has paid off.
HOOYAH Jase!.
Instructors
 We hope you will all join us in congratulating Instructor Steven Bingley on being promoted to the rank of Staff Sargent. This promotion elevates Steve to membership within our Senior Instructor Team.
Steve is a former member of the Australian Army's elite Paratroop regiment (3RAR), and has been a Support (and when called upon a Lead) Instructor on both our Coogee Beach and Sydney CBD flagship programs for over a year. Though in possession of a truly wicked sense of humour, he has earned a reputation as a strong disciplinarian who believes in leading by example.
Steve is now one of only three Instructors in Australia who currently hold the rank of Staff Sargent.
Providers
 A huge congratulations goes out to the team at C2K Fitness & Aquatic Centre after receiving the 2008 award for Best Fitness Centre in Australia from the industry's peak body Fitness Australia. C2K's Personal Training & Bootcamp Coordinator Simon Bungate said that their extremely successful ORIGINALBOOTCAMP - Castle Hill & Parramatta programs received a special mention from the Fitness Australia delegate. Simon and his team have over 100 Recruits participating in their programs each week.
Awesome work guys!
Head Quarters
As many of you are probably aware, both Chief and Gunny (Em) spend a considerable amount of time overseas brushing up on the latest tactical training techniques in order to bring back fresh and exciting ideas for all our Instructors. In May, they will be heading to Colorado Springs to attend the National Tactical Strength & Conditioning Symposium.
The Symposium's delegates include leading fitness specialists from the US' elite Special Forces, Special Operations and SWAT units. Apart from being the only civilians (and non-Americans) to be attending, Chief has received the added honor of being asked to give the delegates their first taste of the Battling Ropes system, which many of you are now ever so slightly addicted to.
Victoria
Sandringham - We have a new program kicking of this month in Melbourne's Bayside area, and it will be based at the Sandringham Football Ground.
The program will be lead by Sgt. Casey Poletti , who is a former Sniper with the Australian Paratroop Regiment's elite Recon platoon. Having served his country in Iraq, Casey is a tough, driven individual, but don't let that scare you. He and his team are a lot of fun, and extremely positive in their approach to training.
To celebrate their upcoming launch, the Sandringham team are offering locals 1 week's free training for them and a friend, starting Monday 27th April.
To book in call Staff Sgt. Katrina Murray on (03) 9808 8885 or email her at
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Nevada - USA
Reno - As many of you would know, our Director of Business Development, Joel Grace, and his family have returned to the US to set up our North American HQ. A former Recruit, and qualified Bootcamp Instructor, Joel has gathered together a team of ex-military fitness professionals from the local area to launch our first US based program.
Both Chief & Gunny will be putting his team through their paces during their May visit, so make sure you stay tuned for more details closer to the launch.
Kuala Lumpur - Malaysia
South Australia's Regional Master Trainer Snr Sgt Rob Coad has teamed up with our head of IT Selva Kumar, to launch two new Franchises in beautiful Kuala Lumpur.
Their Malaysian based Lead Instructor will be spending most of May in Australia undergoing Instructor training and development ahead of Chief & Gunny's trip to KL to train the rest of his Instructor team.
Be sure to catch next month's issue of HOOYAH! for more details on locations and session times.
With many of Recruits gearing up for the upcoming road running season, a number of you have started to add in one or two additional running specific sessions to your week. As a result, more and more often you will hearing your fellow Recruits asking your Instructors "How do I get rid of Shin Splints?"
Even though the name conjures up images your shin bone beginning to crack and break into tiny little pieces, the majority of the pain associated with them is actually muscular. The main muscle effected is in fact your tibialis Anterior, which is the very thin sheath of muscle that runs down the front of your Tibia, or shin bone. Primarily, the Tibialis Anterior is responsible for what we call Dorsi Flexion, which is basically pulling your toes up when you walk or run, so that you don't trip over them and fall flat on your face. Its secondary function is to assist in the stabilisation of your ankle when your foot hits the ground on each stride.
When we are out running, particularly on hard surfaces, an enormous amount of force is being driven up through the body. When all your muscles are warmed up, and are suitably flexible, this is not too much of a problem, but if you are already tight through your Tibialis Anterior, and have neglected to warm it up properly, then all that forces is being directed through the muscle to the point it attaches to the shin bone.
A great way for you to increase the flexibility of your shin muscles, while releasing any pent up tension they might be carrying, is to use a little old school Tennis Ball Therapy.
I used to use these exercises a lot when I was working with the Melbourne Tigers (Basketball). With all the running and jumping on those hard floors, the boys had some pretty tight shins.
All you need is a nice new tennis ball. (Not the slightly soggy one with punctures in it from your dog chewing on it)
    
1. Start by kneeling down on the floor, with both your knees, and your feet, hip width apart. Your toes should be pointed so that the tops of your feet are on the floor. (This should already be giving you a little bit of a stretch).
2. Lean to your right, and place the tennis ball under your left shin, right up near the bottom of your patella (knee cap).
3. With your hands on the floor, gradually shift as much of your weight back onto your left leg as you can handle (if you already have some pain in this area you may need to take it slowly).
4. Walk your hands forward, and start to slide your left knee forward, so that your shin is rolling across the top of the ball. Keep sliding it forward until the ball reaches the bottom of your shin.
5. Now, keeping as much pressure on the ball as possible, slide your left leg back again, until the ball is back to the top of your shin.
6. Repeat this movement 6 - 8 times, gradually increasing the pressure, before swapping legs. Ensure that you complete three sets of 6 - 8 reps on each leg.
Even if you don't currently suffer from any shin pain, I highly suggest that you add this little exercise to your stretching regime as a preventative measure.
HOOYAH!
Chief Brabon
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With winter on the way, we begin to crave foods that warm us up from the inside. The problem is, most traditional comfort foods are either high in fat or carbs.
This great Chilli recipe will help stave of the cold for the whole family. (Serves 4)
Ingredients:
- 1 tbsp olive oil
- 1 large onion, finely chopped
- 1 red capsicum, seeded and chopped
- 1/2 stick of celery, chopped
- 2 garlic cloves, minced
- 350g of 99% fat-free ground turkey
- 2 tbsp chili powder
- 2 tsp ground cumin
- 1/2 tsp oregano
- 1/2 tsp ground coriander
- 1 400g can crushed tomatoes
- 1 200g can tomato sauce, no salt added
- 1 400g can black beans, rinsed and drained
- 4 tbsp fat-free sour cream or yogurt
- 4 tbsp fresh chopped cilantro (optional)
Preperation:
Heat the oil in a large crockpot. Add the onion, celery, chopped capsicum and garlic. Cook for 5 mins or until the onions turn translucent. Crumble the turkey into the pot, breaking it up with a wooden spoon. Cook for another 5 mins, or until it is no longer pink. Stir in the chili powder, cumin, coriander and oregano. Add the tomatoes and tomato sauce, then simmer for 10 minutes, stirring regularly. Add the beans and mix well, then cook on low heat for a further 5 - 10 minutes.
Serve with a dollop of fat-free sour cream on top.
Per Serving: 260 Calories, Less than 6gs of Fat.
It seems as though love is definitely in the air in beautiful Centennial Park, with seven bootcamp couples tying the knot in April.
Our newly weds include:
Ivy & Tom, who will be missed after relocating to China after the wedding.
Will & Mel who held their nuptuals in the Hunter Valley.
Nigel (Sting) & Michelle (Left Photo) who headed across the country to another beautiful wine region for their wedding in Margaret River
And to help suport our fellow ANSAC's economy, Thomas & Emily, Kris & Claire (Middle Photo), Louise & Geoff (Right Photo) and Sally & Mark all headed to New Zealand for their festivities (all seperate weddings of course. No cultish mass weddings or anything).
Best wishes too all of you from the Centennial Park staff and Recruits.
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