SAND CHALLENGE: Beach Boot Camp Classes led by Justin Rudd! NO RESERVATIONS. JUST COME DO IT! When Every Sat., 9-10 a.m.; Rain or shine. Where 1 Granada Ave (@ Ocean Blvd.), Belmont Shore, Long Beach, meet at the wall between the parking lot and the bike path, next to the Granada Ave. boat launch ramp Instructor Justin Rudd! Difficulty Intermediate - Advanced Parking Free parking along Ocean Blvd. or beach-front parking lot meters are 25 cents per 15 minutes. Bring water bottle, large towel for ab work, sunglasses, hat, wear athletic shoes and sunscreen, and lots of can-do attitude Don't bring valuables, extra money, backpacks, (car keys can go in your pocket) Liability form CLICK HERE download the form, sign it, and bring it to your first class RATE $10 = Pay-per-class Non refundable, non transferable. Credits expire after THREE months. You do not have to attend consecutive classes. Start on any Saturday.

g SAND CHALLENGE CLASSES YEAR ROUND
Get A "Beach" of a Workout this Sat. in Long Beach

THERE'S NO TRUE "QUICK FIX" when it comes to getting yourself into great shape, but the Sand Challenge Beach Boot Camp comes close. Meeting every Sat. at 9 a.m. for one hour of group training, the camp may not prepare you to kick butt in war time, but will definitely get you on track for lifelong fitness if you're up to the challenge. No reservation is necessary. You can just show up on the beach at the end of Granada Ave. in Belmont Shore.

FROM FORMER high school and college athletes looking for a tune-up to gym rats who are just looking for an outdoor change of pace, the students range from intermediate to advanced. Weekend morning classes average 15 men and women.

GET READY TO SWEAT, as elements include stretching, calisthenics, dune climbing, wall climbing, running drills, stair climbing, pushups, sit-ups, sand jogging, 1/2 mile timed runs and team relays. Be sure to bring running shoes, water, a towel and a positive attitude. The environment is friendly, encouraging, welcoming and refreshing. The ocean view, sunshine, and ocean breeze are perfect. Justin Rudd, a certified group fitness instructor, has been leading Sand Challenge for more than five years along the shore in Long Beach. Meet on the beach near the bike path at the end of Granada Ave. in Belmont Shore.

g SON OF A BEACH
Why is it so Hard to Run on Sand?

(sportsgeezer.com) First of all, if you're an exercise physiologist, it's not sand. It's particulate matter. And the reason that running on it is so damn hard is that every time you attempt to push off it, it gives way, requiring runners to exert approximately 1.6 times the energy that would be required to maintain the same speed on solid ground. For walkers, make that 2.1 ot 2.7 times for energy.  The phenomenon is explained nicely in this piece in the Washington Post, which has some good news for those who make the effort to run in sand. The Post reports that a 1998 Turkish study of 60 men ages 15 to 21 showed that sand running produced a greater increase in calf circumference over road running and a larger boost in maximum aerobic power (VO2max). The calf size increases came from the muscle overload effect; the VO2jump resulted from the sand group's working harder to keep up with the road runners. Son of a beach.

g DIFFICULTY LEVEL OF SAND CHALLENGE
Am I Ready for This Class?

CAN I HANDLE IT? If you can run 1/2 mile on a sidewalk in under six minutes and you like working out at the beach under sunny skies with fit-minded people, you will enjoy Sand Challenge. During the one-hour Sand Challenge classes, there will be modifications, water breaks and rest breaks for all participants.

g YOUR FITNESS PROFESSIONAL
Instructor Justin Rudd!

JUSTIN IS CERTIFIED by the Aerobics and Fitness Association of America (AFAA) and holds a current CPR certification.

RUDD is also an employee at the Belmont Athletic Club in Belmont Shore. CLICK HERE to learn more about Justin!

g LEARN FROM JUSTIN!
Personal Training with Justin!

ONE ON ONE - Work out on the beach with Justin! by yourself or with a friend. $60/hour individual or add just $10 for each add'tl person with you. Contact Justin!

g ARE YOU AVERAGE?
Resting Heart Rates

THE AVERAGE resting heart rate (rhr) is 78-84 beats per minute (bpm) for women and 72-28 bpm for men. Before you get out of bed in the morning, count your heartbeat for a minute. Do this three mornings and average the results.

JUSTIN RUDD'S BELMONT SHORE 5K
Aug. 10, 2008, 9 a.m., start/finish: 1 Granada Ave.
Run 3.1 miles on the very flat beach bike path; $10/advance or $15/day-of.  A no-frills fun run.  Part of Justin Rudd's weekly Sand Challenge Beach Boot Camp classes.  Sign-in begins at 8:30 a.m.  View the ROUTE.  Contact Justin@JustinRudd.com


HORNY CORNER SPLASH & DASH - Belmont Shore
Sun., Aug. 17, 2008, 9 a.m., start/finish: pier at 54th Place @ Ocean Blvd.
From the pier at Horny Corner, challengers will swim 1/4-mile in the bay along the orange buoys to the 2nd St. bridge and exit the water, run barefoot on the sand back to the pier, then put on their shoes and run on the sidewalks to the end of the Peninsula (1 mile each way) and return back to the start.  $10/advance or $15/day-of.  Part of Justin Rudd's weekly Sand Challenge Beach Boot Camp classes.  Sign-in begins at 8:30 a.m.  View the ROUTE.  Contact Justin@JustinRudd.com