Fitness Camp: St. Johnsbury

Deck of Cards + Tag






Deck of Cards



Diamonds- Burpees



Hearts- Inverted Rows



Spades- Prisoner Squats



Clubs- Crunches



Face Cards- 10



Ace- 11



Jokers- 10 of each exercise



WILD 2- choose exercise perform 15 reps



WILD 3- choose exercise perform 20 reps

Nutrition: Think outside the Box

Let's face it, trying to eat right, exercise for results can be very difficult. This is in part due to the fact that you hear so many conflicting positions on: exercise, food choices, and food amounts. One of the largest areas of confusion is nutrition or diet.

Now I could give you a list of foods that are very healthy and will help you lose weight. But what I'm going to do instead is give you two strategies to help shift your thinking that will help you in the long run for success.

1. Think outside the box: Look at your grocery list. Now count how many foods on your list actually come in a box or have nutrition labels on them. If you have very few, then you are doing great. If most of your list contains items with nutrition labels, this might be an area that needs improvement. Items such as fruit, vegetables, meats, fish, poultry will not have food labels on them (the less healthy selections of these will have nutrition labels). Foods without labels should be the foundation of your grocery list.

2. Take it a week at a time: Rather than stressing every single day on what you eat and worrying about being clean the entire day, lets change some perspective. If you eat five meals per day for seven days (which is a very good idea), then that totals to 35 meals per week. If you are clean 35 out of 35 meals, that is superb, but realistically that probably won't last long. So to take on a more realistic approach, 30 out of 35 meals is still a job well done. What I'm saying is you have some leeway as far as slipping goes, but over all you are clean.

So get eating, and keep track of your good vs. bad meals and see where you land and bring that ratio up to where you can be successful.

In health,
Ben Warstler

First Day of Fitness Camp Newport

Today was the inaugural camp session of Fitness Camp Newport!!

The next four weeks camp members will undergo transformations, both physical and psychological. This camp is for you to become more than you ever have been. Take advantage of all of your opportunities and you will reap the benefits of a job well done!

Round Robin and Run + Inchworm Relay

- Run 2 laps

-10 push ups

- 15 crunches

- 20 squats

Repeat for as many rounds as you can in 20 minutes

Total Rounds

Julie- 12

Cynthia- 12

Mike- 12

Leanne- 11

Carol- 10.5

Margaret- 10

Laurieanne- 10

Rob- 10

Tracy- 10

Monica- 9

Nate- 8

You are all off to a great start! You should all appreciate your efforts!

Camp Pictures: January Session

Check out all the action from our Camps in January!!

Fitness Camp Challenge: Week 2 Additional Results

Total Weight Lost as Group in Week 2:
11.4 pounds!!

Total Weight Lost for January Camp:
41.4 pounds!!

Most individual pounds lost in January Camp:

1. Laurie J.

2. Pam

3. Sue

Great Job everyone. Keep up the great work!! You are all becoming more and more successful each day!

Camp: Monday, January 29th, 2007

Tabata Squats and Push ups + Team Races

Tabata Squats Results

Julie- 20
Stacey- 19
Karen- 19
Brenda- 19
Sarah- 19
Sandy- 18
Amy- 18
Marissa- 18
Pam- 17
Jill- 17
Laurie J.- 17
Evelyn- 15
Norma- 15

Tabata Push-ups

Marissa- 19
Sandy- 19
Sarah- 16
Norma- 16
Brenda- 16
Karen- 13
Stacey- 12
Jill- 12
Julie- 10
Evelyn- 10
Laurie J.- 10
Pam- 8
Amy- 8


Team Races

Sky and Ground Squats x 15

Push Press x 15

Inverted Row x 12

Full Crunch x 10

Dips x 15

Experienced Ones vs. Young and Mighty

Experienced Ones pull off the Victory!!

Fitness Camp Challenge: Week 2

Week 2 Top Achievers*

1. Sarah

2. Laurie J.

3.Sue

Overall Leaders*

1. Sue

2. Laurie J.

3. Brenda

*Not all participants have been weighed in as of Saturday morning

The overall leaders are very tight and there are several others that are extremely close to the top three. It is still anyones race! Keep up the great work!

Fitness Camp Saturday: St. Johnsbury

Short Sprint and Go + Team Races (two rounds)

Short Sprint and Go

Team 1
Push ups x 10
Sprint Down and Back
Jump Squats

Team 2
Dips x 15
Sprint Down and Back
Broad Jump x 10

Team Races
Round 1- Run 2 laps + 120 push ups
Round 2- Run 2 laps + 120 push ups + 120 Prisoner Squats