Fitness Camp St. Johnsbury: Session 6 February Camp

Team Races + Tabata Squats







Tabata Squats Scores (previous best in parenthesis)


Stacey 21(19)


Sarah 18 (19)


Evelyn 18 (15)


Sandy 18 (18)


Cindy 18


Amy 18(18)


Jill 17 (17)


Laurie 17 (17)


Brenda 17 (19)


Katie 16


Robin 16


Norma 15 (15)


Casey 14





Team Races





Sky and Ground Squats x15


Inverted Row x12


Kettlebell Swings x15


Crunches x25


Push ups x15





Team 1 wins round 1


Team 2 comes back to win round 2

Fitness Camp Records Updated 1/2 Mile Run Times

Here is an updated from the Record book of Fitness Camp on the 1/2 mile run times.

The Newport Group put up some impressive numbers

1/2 Mile Run Record Times updated

Julie (Newport) 4:02
Jill 4:05
Karen 4:07
Stacey 4:15
Mark 4:51
Margaret 4:54
Cindy 4:59
Amy 5:02
Carol 5:03

Fitness Camp Newport: March Camp Session 1

Round Robin and Run + 1/2 Mile Run

Round Robin and Run
Run 2 laps
10 Push ups
15 Crunches
20 Squats

Complete as many rounds as you can in 20 minutes

Total Rounds (Previous best in parenthesis)
Cindy 16 (11)
Julie 14 (12)
Margaret 13 (10)
Mark 12
Monica 12 (9)
Carol 11 (11)
Evelyn 10
Sharon 10
Laura 9
Becka 7

1/2 Mile Run Times
Julie 4:02
Mark 4:51
Margaret 4:54
Cindy 4:59
Carol 5:03
Laura 5:52
Monica 6:37
Evelyn 7:52
Sharon 8:11
Becka 8:11

Fitness Camp St. Johnsbury: Session 5 February Camp

Four Minute Madness + Tag




Four Minute Madness





Station 1- Thrusters + Crunches





Station 2- Burpees + Dips





Station 3- Sky and Ground Squats + Push ups





Station 4- Inverted Row + Sumo Deadlift Squat Thrust





Station 5- Supermans + Squat Jumps





Total Rounds


Karen- 34


Sandy- 31.5


Amy- 31


Stacey- 30


Jill- 28.5


Laurie- 28.5


Evelyn- 23.5


Katie- 23


Sarah- 22.5


Norma- 19.5


Julie- 18.5

Fat Blasting Exercise of the Week

The following is an excerpt from The Torrid Twenty: Twenty Exercises that will Ignite your inner furnace for optimal fat loss

13. Sumo Deadlift Squat Thrust

• This is a combination exercise. Which means; two exercises put
together to make a more complicated and challenging exercise
(saves you valuable time). A strength move combined with a
callisthenic make for a unique demand on the body.
• Muscles stressed- Quadriceps, Hamstrings, Glutes, Chest,
Shoulders, Abdominals, Low back, and on and on.
• Difficulty Level- 8 out of 10




The Sumo Deadlift Squat Thrust is one of those exercises that you will
want to do early in your workout since it requires a lot of energy to
perform. An alternative way to perform this exercise (for those who
struggle too much with the original execution), is to use a box, or chair to
place your hands on when performing the Squat Thrust portion of the
exercise. However, this should be temporary until your developed
strength and stamina allow you to perform the Squat Thrust to the floor.
Below is step by step how to perform Sumo Deadlift Thrust:




• Place one dumbbell on an end in front of you and stand straddling
the dumbbell using a wide stance with your legs and your toes
pointing outward.




• With eyes shoulders and chest pointing straight ahead, bend at the
knees to pick up the dumbbell with both hands, but keep both arms
locked in extension.




• Deadlift the dumbbell by extending your legs and keeping your
head, shoulders and chest forward and maintaining your arms in
full extension.




• Return weight to floor in same way you picked it up; once the
weight is on floor bring hands shoulder width apart to the floor (as if
doing a push up) and keep legs flexed tucked underneath you.




• With hands on floor in push up position, extend your legs out
behind you, putting you in a push up position with hands and legs




• Kick your legs back in underneath you quickly after extending
them; you are now ready for your second repetition.




Fig.13a Beginning Deadlift Phase


Fig. 13b. Completion of Deadlift Phase

Fig. 13c Beginning Squat Thrust Phase

Fig. 13d. Legs Extended Phase of Squat Thrust

Fitness Camp Records

Here are the records for Fitness Camp workouts for Tabata time workouts and 1/2 mile run times (Don't worry Newport, your 1/2 mile test is coming up very soon!).

Tabata Squats
Stacey 19
Karen 19
Sarah 19
Brenda 19
Julie (Newport) 18
Amy 18
Marissa 18
Sandy 18


Tabata Sit ups
Stacey 29
Karen 29
Leanne 27
Rob 25
Cindy 25
Laurie 25

Tabata Push ups
Cindy 25
Marissa 19
Sandy 19
Margaret 18
Tracy 18

½ Mile Run
Jill 4:05
Karen 4:07
Stacey 4:15
Amy 5:02
Sandy 5:10
Laurie 5:27

These will be posted on the website when it gets up and running. They will also be refreshed when records are broken.

February Fitness Camp Challenge St. Johnsbury

Week 1 Group Weight Loss Totals:

Team 1 (Karen's Team): 1.2 pounds lost

Team 2 (Laurie's Team): 9.4 pounds lost

Team 3 (Sandy's Team): 2.4 pounds lost

Team 4 (Evelyn's Team): 1.4 pounds lost


Week 1 Team Averages for Weight loss:

Team 1: .6 pounds lost on average

Team 2: 3.1 pounds lost on average

Team 3: .6 pounds lost on average

Team 4: .5 pounds lost on average

Team 2 has the early lead as far as weight loss is concerned!! Great Job

Most weight lost by individual Week 1:

1. Amy
2. Laurie
3. Brenda

This team may be hard to beat! Who's up to the pace they have set?

Fitness Camp St. Johnsbury: Session 4 February

Gasser + Partner Competition

Sarah and Evelyn pumping out some Thrusters!



Jill and Stacey showing camper determination with some ground Burpees!!

Gasser


10 DB Thrusters Left Hand


10 DB Thrusters Right Hand


20 Burpees


30 Step ups


Run 2 laps





As many rounds as possible in 20 minutes





Total Rounds (previous total in parenthesis)


Stacey (4.5) 7


Jill (4) 7


Karen (4) 6


Sandy (5) 5


Brenda (4) 5


Laurie (4) 5


Amy (4) 5


Sarah 4


Julie (4) 4


Sue (4) 4


Evelyn 4


Norma (3) 3

Fitness Camp Newport: Session 8

Last day of February Camp in Newport! Who's Ready?

Fight Gone Bad

Station 1- Burpees

Station 2- Push Press

Station 3- Dips

Station 4- Sky and Ground Squats

Station 5- Broad Jump

Move through each station after one minute, after each round rest 2 minutes. Continue for three rounds.

Congratulations to you all for a job well done in your first four weeks. You have laid the groundwork for success in the coming weeks ahead. Keep up the great work, and keep your goal in front of you!

A special congratulations goes to Monica who was the black t-shirt winner for the month of February. Way to go Monica, by setting the standard for all campers to follow!

5 ways to Maximize your Metabolism

Here's some third party validation on how you can help yourself ditch the frustration of weight gain and fat loss success. Does some of this sound familiar?

Here's an article from Dr. John Berardi, author of Precision Nutrition.

The Metabolism Advantage 5 Ways to Maximize Your Metabolism By Dr John Berardi, CSCS

Metabolism - you've heard the word a million times but do you really know what metabolism is? Is it something you can touch? Is it located in a certain part of your body? Can it be operated on by medical doctors? And most importantly, can you speed it up? Well, although you can't touch or operate on the metabolism, the good news is that you can speed it up with the right exercise and nutrition strategy. This is good news because the average North American loses about 10% of their metabolic power each decade, starting at age 25. Yet by focusing on the improving each of the 5 metabolic targets below, it's entirely possible to prevent this metabolic slow-down. And this means a high metabolism for life!

METABOLIC TARGET #1 A gain of 5 to 10 pounds of lean mass muscle will rev up your resting metabolism - the number of calories your body burns to maintain life - by roughly 100 calories - each and every day. Of course, you can build this lean mass through regular resistance exercise. Interestingly, not only will this added lean mass speed up your resting metabolism, keeping it revving all day and night, the metabolism will get independent boosts from both performing the exercise and recovering from it.

METABOLIC TARGET #2 THE AFTERBURN Through targeted and "energy system" training (otherwise known as interval exercise), you can increase the number of calories you burn during your workouts (about 300 to 600 calories per day depending on your body size and workout duration). However, assuming you integrate these high intensity efforts frequently enough, you can also burn through another 100 to 200 calories per day - a post-exercise energy burst that eats up calories even when you're sitting on your butt. This is called "the afterburn" and it's one secret that those who build a fast metabolism have taken advantage of.

METABOLIC TARGET #3 THE FOOD That's right, even food can increase your metabolism. Undereat and the metabolism will drop. Eat the right amount and it'll remain high while still allowing you to burn fat. Further, prioritizing metabolically costly proteins, metabolism-boosting fats, antioxidant-rich fruits and veggies, and the right carbs at the right times (nutrient timing), can boost your metabolic rate by another 100 to 200 calories per day.

METABOLIC TARGET #4 EXERCISE VARIETY Whenever you perform a new activity, it's likely that you'll fumble around a bit before you get it right. In other words, we're inefficient when performing new activities. In life, we've been taught to abhor inefficiency but in more metabolic pursuits, inefficiency is a blessing. When regularly changing your exercise program you'll become a less efficient calorie burner. Much like a car in need of a tune up, your body will consume more fuel than it needs to operate, wasting away the excess as heat. Unlike with your car, however, when it comes to your metabolism, inefficiency is a good thing. It will coax your body into burning more calories - and more fat - for fuel.

METABOLIC TARGET #5 MOVEMENT Thanks to that desk job, family commitments, and great lineup of must-see TV, most of us move less at ages 30, 40, and beyond than we did during our teens and twenties. So the final secret to a lifetime of metabolic maximization is to move more. In addition to the resistance exercise, the interval exercise, and the exercise variation discussed above, it's important to "top off" your metabolism with some low intensity physical activity. Yoga, walking the dog, bike rides with the spouse - they all count. By accumulating at least 5 hours of physical activity each week, you can increase your calorie burning by about 300 to 600 calories per day. If you're young and haven't seen the affects of father time, that's excellent. But that doesn't mean you wont! Make sure that you use a combination of smart eating, training and supplementation to keep that metabolism revving for life. And if you're older and your current lifestyle has negatively impacted your body, know that it's not too late. Turn things around now and you can reverse the damage that's been done. I've seen it happen time and time again. Until next time, keep that metabolism revving!

Dr John M Berardi, CSCS Get more info from Dr. John Berardi from his website: Precision Nutrition.

Fitness Camp St. Johnsbury: Session 3 February Camp

Engine 8






1. Push Press


2. Squat Jump


3. Dips


4. REST


5. Burpees


6. Push ups


7. Prisoner Squats


8. REST





Complete 3 rounds spending 1 minute at each station.





Total Reps


Sandy- 853


Karen- 765


April- 685


Laurie- 680


Amy- 654


Katie- 627


Norma- 582


Jill- 580


Evelyn- 558





Quite an intriguing spread. We had two people that had the most total reps in their third round, and three people with their most total reps in the second round. This marks high for endurance and stamina which equals increased density of muscle, and eventually in increase in metabolism!!

Fitness Camp Newport: Session 7

Scaled Task + Tabata Push ups






Scaled Task





Level 1


Burpees x 20


Sit-ups x 40


Lunges x 50 total





Level 2


Burpees x 15


Sit-ups x 30


Lunges x 40 total





Level 3


Burpees x 10


Sit-ups x 25


Lunges x 30 total





Go until completed 5 rounds





Results


Level 3


Margaret- 9:19


Nate- 10:34


Monica- 10:39


Laura- 10:39


Evelyn- 11:28





Level 2


Cynthia- 10:25


Carol- 12:56


Tracy- 13:31





Level 1


Mark- 15:40


Leanne- 15:52





Tabata Push ups





Cynthia- 25


Margaret- 18


Tracy- 18


Monica- 14


Carol- 13


Evelyn- 11


Leanne- 10


Nate- 9


Mark- 6


Laura- 6

Fat Blasting Exercise of the Week

The following is an excerpt from the Torrid Twenty: Twenty Exercises that will ignite your inner furnace for optimal fat loss

9. Wall Climbers (Hill Climbers)

• Hill Climbers are similar to Burpees in that they are more of
a callisthenic exercise rather than your traditional weight
training exercise. There are slightly less muscles used in the
Wall Climbers than the Burpees, but don’t let that fool you.
With quick movements coupled with stabilization of your
body weight and they can become very challenging in a
hurry.
• Muscles stressed- Quadriceps, Hamstrings, Glutes, Chest,
Abdominals, and others
• Difficulty Level- 7 out of 10

The Wall Climbers are the more challenging of the two. Hill Climbers,
sometimes called Mountain Climbers utilize a quick movement of the legs
while stabilizing the upper body with the abdominals and the
Chest/shoulder complex.
• Position your body in the push up position
• Bring one foot forward by bending your knee (see picture)
• Start the exercise by quickly alternating your feet; one leg
flexed and one leg extended; the key is to move your feet
rapidly

Fig. 9a Starting position for Hill Climbers; note one foot forward by flexing
the knee and one leg extended.

Fig. 9b Starting position for Wall Climbers: Same position as Hill Climbers
except feet start on wall rather than floor. Feet never touch the floor
throughout the exercise rather feet alternate being planted on wall and being
flexed under body.

Fitness Camp St. Johnsbury: Session 2 February Camp

Spread the Wealth + Ring of Fire

Ring of Fire
Each camper chooses another in the group and the group performs the exercise that is assigned to the camper chosen.
Round 1- 10 reps for each exercise
Round 2- 20 reps for each exercise

Spread the Wealth
Circuit #1
Sumo Deadlift Squat Thrust x 10
Dips x 20
Broad Jump x 10

Circuit #2
Dumbbell Thrusters x 10
Chin to Knees x 15
Lunge Jump x 10

Fitness Camp St. Johnsbury: Session 1 February Camp

Ladders and Intervals






Ladders





Push ups up to 9 each


Chin to knees up to 9 each


Prisoner Squats up to 9 each


Push ups up to 9 each


Crunches up to 9 each


Jump squat up to 9 each


Prisoner Squat up to 9 each


Supermans up to 9 each


Push ups up to 9 each





Intervals- Alternating high inensity (jogging/running) for one minute followed by low intensity for two minutes continuously for 15 total minutes.

Taking Circumference Measurements

The essential circumference measurements for evaluation are the waist and the hip. You can also measure other areas of your body if you wish (thighs, chest, arms). I am going to explain how to measure three:

1. Hip Circumference- The Hip circumference should be measured at the level of the outermost point of your buttocks. This will look low as you bring the tape measure around the front of your waist, but it is the correct position. Be sure the tape measure is parallel to the ground and not twisted for accurate measurement.

2. Waist Circumference- The Waist circumference measurement should take place at the mid point between your belly button and the bottom rib (approx. 1-2 inches above belly button). Be sure the tape measure is parallel to the ground and is not twisted for accuracy.

3. Thigh Circumference- The Thigh circumference is measured in the exact middle of the thigh (the middle is the mid point between your knee and your hip). Again be sure the tape measure is not twisted and is parallel all the way around your thigh.

8 Ways to Tame a Raging Appetite

I found this reading Men's Health this morning.

1. Guarantee Success- How long do you think you can stick to a new plan? Find a duration that you're 100 percent sure confident you can achieve, even if it is just a couple of days. Once you make it to your goal date, start over again. This makes eating better a little more managable, plus when you start feeling better, good habits will be reinforced.

2. Find more Motivation- If your motivation to eat healthy is just for six pack abs, it may be hard to stick to a plan. Discovering that your new diet improves the quality of your life and health can be powerful motivation.

3. Don't dwell on mistakes- Ok, you over did it on cookies. What do you do next? Forget about it. One meal doesn't define your diet, so don't assume that you've failed or fallen off the wagon. Follow any 'cheat' meal with five healthy meals and snacks. That will ensure you are eating right 80% of the time.

4. Eat Breakfast- When you wake up your body has been without food for 6-8 hours, so you are running on fumes by the time you reach work. And that sends you desperately seeking sugar. The most convenient foods are often the ones you should be avoiding.

5. Install Food Regulators- Clean out your cupboard and fridge, then restock them with almonds and other nuts, cheese, fruit and vegetables, and canned tuna, chicken, and salmon. By eliminating snacks that don't match your diet but providing plenty that do, you're less likely to find yourself at the donut shop.

6. Think like a Biochemist- If you're going to eat a cookie, accept that you're deviating from your plan, and then revert back to your diet afterward. It's true they make organic cookies, but even a cookie made with organic cane juice (sugar), it's still junk food. Ditto, for lots of 'health foods' in the granola aisle.

7. Recognize Hunger- Have a craving for sweets, even though you just ate an hour ago? Imagine eating a large, sizzling steak instead. If you are truly hungry, the steak will sound good, and you should eat. If it doesn't sound good, your brain is playing tricks on you. Change your environment, which can be as easy as doing 15 push ups or finding a different task to focus on.

8. Take a Logical Approach- Before you take a bite of food, consider whether it's moving you one step closer to your goals or one step farther away. This won't stop you from making a poor choice every time, but it does encourage the habit of thinking long-term about what you're eating right now.

Fitness Camp Newport: Session 6

Deck of Cards + Tabata Sit-ups






Tabata Sit-ups Results


Leanne- 27


Cynthia- 25


Rob- 25


Tracy- 23


Carol- 21


Monica- 21


Margaret- 20








Deck of Cards

Hearts- Push ups


Diamonds- Sumo Deadlift Squat Thrust


Clubs- Jump Squats


Spades- Dips


Ace- 11


Face Cards- 10


JOKER- 10 reps of each exercise


3's- WILD Choose an exercise perform 15 reps

4's- WILD Choose an exercise perform 20 reps

Fitness Camp Newport: Session 5

Partner Competition + Baseball






Partner Competition





Push ups


Crunches





Baseball





Run to 1st Base do 10 Burpees


Lunge to 2nd Base do 10 Sky and Ground Squats


Run to 3rd Base do 10 Chin to Knees


Lunge Home do 10 Thrusters each side and score a run for your team





Round 1- It's a 17-17 Tie!!





Round 2- Team 1 wins 18-17!!

Fat Blasting Exercise of the Week

Here is you Fat Blasting Exercise of the Week:



The following is an excerpt from the Torrid Twenty: Twenty Exercises that will Ignite your Inner Furnace for Optimal Fat Loss



20. Kettlebell Thrusters


• I use kettlebells in this exercise but dumbbells work well also. This
is another single sided exercise compounding the challenge of
execution.
• Muscles stressed- Quadriceps, Hamstrings, Glutes, Shoulders, Low
back, Abdominals
• Difficulty level 7 out of 10



This is similar to a Push Press except that you are performing the exercise
unilaterally (one side at a time), the position of the weight when squatting,
and the depth of the squat you perform. The squat is more like a front
squat because the weight is positioned just below your chin rather than at
your shoulders. You can really feel abdominal bracing (abs working to
stabilize) when you get fatigued.



Below is step by step how to perform Kettlebell Thrusters:
• Start by positioning your feet about shoulder width apart grasping a
kettlebell/dumbbell in one hand. You should start the weight just
below your chin in front of you.
• Perform a regular squat (try to get your thigh parallel to the floor),
and keep the kettlebell/dumbbell at your chest
• Extend your legs and just before full extension of the legs, press
the weight overhead
• Return the weight to just below your chin and repeat




Fig. 20A Starting Position for Thrusters


Fig. 20b Finish position for Thrusters

Fitness Camp Challenge: St. Johnsbury February 2007

Here it is! The new and improved Fitness Camp Challenge! More winners, more prizes, more chances for success!


1. 6 week camp

2. Campers will be set up in groups of 3 (either choose their own teams or be selected teams)

3. Nutrition plan will be received from everyone

4. Supplementation highly recommended- protein shake, multivitamin, Fish Oil

5. Saturday will be weekly weigh ins (encouraged not to weigh in on own during week- you’ll go crazy with that)

6. Email support within groups/phone calls can be done within group and/or with me for help.

7. Circumference measurements on your own every three weeks- keep a record

8. As a team whomever loses the greatest amount of inches in the 6 week camp is declared the winner

9. Second prize goes to the team whom loses the greatest amount of weight in six week time.

10. Third prize goes to the team whom loses the second greatest amount of inches in six week time.

11. First prize is 50% off next camp session for each team member (if qualify for bring a friend discount, that is 50% off as well) In other words $180 becomes $90 and $90 becomes $45 for bring a friend qualifiers.

12. Second prize is 25% discount off next camp session for each team member (those in bring a friend program will also receive 25% discount). So $180 becomes $135, and $90 becomes $67.50.

13. Third prize is a free protein supplement for each team member. Don’t worry they taste great, chocolate and vanilla flavored (valued at $30 each plus shipping and handling).

I have the teams split up already, but if you wish to select your own teams, please let me know asap. Or if you wish not to participate also please let me know asap. Thank you.

Teams

Laurie J
Brenda
Amy

Sue
April
Evelyn

Stacey
Amy
Pam

Norma
Sandy
Sarah

Karen
Jill
Katie

Fitness Camp Challenge: Final Results

Largest Percentage of Bodyweight lost Week 4:

1. Pam
2. Karen
3. Sue

Largest Amount of Weight Lost Week 4:

1. Pam
2. Karen
3.(tie) Brenda
Sue

Most Weight Lost Throughout Camp Session

1 (tie) Brenda
Pam
2. Sue
3. Laurie J.

Total Weight lost for entire Camp Week 4:
8.2 pounds!

Total Weight lost for entire Camp throughout Camp:
57.7 pounds!!


And the last and most important stat:

Largest Percentage of Bodyweight lost Throughout Camp Session:

1. Sue- 5.88% bodyweight lost!!!!

2. Brenda- 4.72% bodyweight lost!!!
3. Laurie J.- 4.03% bodyweight lost!!!

Congratulations Sue, you receive the entire next Fitness Camp Session (6 weeks) for free!!

It may sound a little cliche, but in reality you all are winners for starting on the journey for a healthier life. I am proud to have you all in camp working so hard to reach your goals. You are all truly amazing!

Fitness Camp: St. Johnsbury Final Session

Team Training + 1/2 Mile Run







Station 1- 20 Jump Squats Run to next station


Station 2- 20 Dips Run to next station


Station 3- 20 Push ups Run to Station 1 score a point for your team.





Team 1 Wins 63-62!!!





1/2 Mile Run Times


(previous times in parenthesis)





Jill- 4:05


Karen- 4:07 (4:41)


Stacey- 4:15 (4:16)


Amy- 5:02 (5:57)


Sandy- 5:10 (5:18)


Brenda- 5:38 (5:57)


April- 5:38


Laurie J.- 5:38 (5:27)


Sue- 5:44 (6:18)


Chrissie- 5:52


Sarah- 6:33 (6:18)


Norma- 7:04 (7:43)


Evelyn- 7:11 (6:52)


Julie- 8:51 (8:45)





Black Shirt Winners for Camp


The two winners for this camp exemplified what we look for in a camper: 100% effort every camp session, doing the little things outside of camp to ensure their success, and being a great member of our 'community' pushing fellow campers to perform at their best. The two winners for this camp are: Brenda and Pam





Thank you for being such an asset to camp. I thank you and your fellow campers thank you.





Camp Starts back up in one week (Saturday 17th), be sure to enjoy yourself in your workouts in the week off but continue to strive for success with your nutrition. Don't let bad habits rear their ugly head again. You are building success for the long term not for a four week challenge! See you next week.

Fitness Camp Newport: Session 4

Roll the Dice + Tabata Squats

Nate cranking out some push ups!



Leanne showing perfect form with Chin to Knees!


Tracy showing how it's done with Jumping Chins!

Tabata Squats

Julie- 18


Leanne- 17


Carol- 16


Rob- 16


Nate- 16


Tracy- 16


Mark- 16


Monica- 16


Margaret- 15


Michael- 14





Roll The Dice



1's Push ups x 15


2's Burpees x 15


3's Chin to Knees x 15


4's Jump Squats/Jumping Chins x 15


5's Stairs x 4 trips


6's Thrusters x 15 each





Total Rounds


Julie- 11


Mike- 9


Monica- 8


Rob- 8


Mark- 8


Leanne- 7


Nate- 7


Margaret- 7


Carol- 7


Tracy- 7






A Challenging Workout completed with determination, drive, and discipline. Great job everyone!!

Fitness Camp St. Johnsbury Session 11

Fight Gone Bad + Inchworm Relay







Fight Gone Bad





Station 1- Burpees


Station 2- Push Press


Station 3- Dips


Station 4- Hill Climbers


Station 5- Broad Jump





Each station is 1 minute long, transition immediately from one station to the next without rest. Rest for 2 minutes after completing all stations. Repeat for three rounds.

A Video To Watch Every Morning

This will start your day off on a positive note and help you keep your goals in front of you. It is a small clip from the most influential movie I have ever seen!

Click the link below to watch. It is less than 2 minutes long.

http://www.youtube.com/watch?v=phL0RLKL8bc

Fitness Camp Newport: Session 3

Short Sprint and Go + Spread the Wealth








Short Sprint and Go


Stair Circuit


Push ups x 10


Stair Sprints x 2


Bicycle Crunches x 20





Sprint Circuit


Dips x 15


Sprint 2 laps


Lunge Jumps x 20








Spread the Wealth


Circuit #1


Sumo Deadlift Squat Thrust x 10


Dips x 20


Broad Jump x 10





Circuit #2


Dumbbell Thrusters x 10 each side


Chin to Knees x 15


Box Jump x 10





Total Rounds (5 minutes per circuit)





Julie- 7


Margaret- 7


Leanne- 7


Evelyn- 5


Megan- 5


Carol- 5


Nate- 5


Tracy- 5


Mark- 4

Group Support Systems Work for Weight Loss

This is one reason why Fitness Camp is more than just an exercise class!

Most people's first reaction to a friend's weight loss is jealousy. After all, you've been dieting and exercising too, so why hasn't your scale weight changed? Instead, your friends still eat whatever they want and lose weight.

But did you know that recent research has shown that your friend's weight loss can also help you lose weight? This just might convince you to round up a weight loss group at work.

Doctors from the Brown University School of Medicine studied the effect of partner support on weight loss. Overweight men and women were scheduled to attend group weight loss exercise sessions and were encouraged to bring up to 3 support partners to participate as well. The researchers expected bringing more exercise partners would increase the odds of weight loss for the subjects.

However, the findings were a bit of surprise. It didn't matter if subjects brought one, two, or three partners. Instead, subject's weight loss after 6, 12, and 18 months was associated with the weight loss success of their exercise partners.

BOTTOM LINE: If you hang around people that are successful at losing weight, you'll have a much better chance of losing weight yourself.
Don't spend time with "negative nancy's" when you are trying to change your life.

So if you start a weight loss program, you have a better chance of succeeding if you get another friend, family member, or even in an on-line community to start losing weight. If one person succeeds, everyone around them will have a greater chance of success.

So build a group of social support that eats and exercises together. You'll help one another avoid tempting foods and you'll be there for motivation when one of the group members just doesn't feel they have the energy to exercise.

Fitness Camp St. Johnsbury Session 10

Scaled Task + Tabata Crunches

Tabata Crunches Results
Stacey- 29
Karen- 29
Laurie J.- 25
Sandy- 24
Amy- 23
Pam- 23
Brenda- 23
Katie- 22
Marissa- 22
Pattie- 21
Sarah- 19
Julie- 18
April- 17
Evelyn- 15
Norma- 14


Scaled Task

Level 1
Burpee x 20
Sit-up x 40
Lunges x 60 total

Level 2
Burpee x 15
Sit-ups x 30
Lunges x 48 total

Level 3
Burpee x 10
Sit-ups x 25
Lunges x 36 total

Total Rounds (first round as long as it takes Amy to finish 5 rounds; round 2 7 minutes for a total of 20 minutes of work)

Pattie- 10
Sandy- 8
Brenda- 8
Amy- 8
Marissa- 8
Sarah- 7
Pam- 7
Julie- 7
Evelyn- 7
Katie- 7
April- 7
Norma- 6
Stacey- 5
Karen- 5
Laurie J.- 4 (10:44)

Two more sessions until the end of camp, come get some!

Groundbreaking Fitness Camp: Schedule and Rates

Here is the upcoming schedule of Fitness Boot Camps and Rates over the next few months:

February- March
St. Johnsbury- February 17th- March 28th
Newport- February 27th- April 5th


April- May
St. Johnsbury- April 16th- (May 25th? Friday) May 26th
Newport- April 17th- May 24th

These camps are longer (six weeks rather than four) to ensure success and instill behavior change.

St. Johnsbury will meet three times per week and Newport will meet twice per week.

The rates per class do not change and they are as follows:

St. Johnsbury:
3 times per week for six weeks: $180
2 times per week for six weeks: $144
Drop in rates: $15
Referral Program: $90

Newport:
2 times per week members: $120
2 times per week non-members: $144
Drop in rates non-members: $15
Drop in rates members: $12
Referral Program: $72

Referral program goes as follows:
If a current member of camp refers another person and they join for the maximum amount of camp sessions, the one who refers the new member receives the Referral Program discount for as many camp sessions as they choose.

This applies only to current camp members and cannot be used by new members until they have been in camp (at least one camp session).

Camp members already receiving the Referral Program discount can still refer new members to camp but will not receive additional discounts from their current rate (other bonuses applicable).

If you have any questions, please ask.
Ben

Nutrition Tool for you! And it's free

There is a great nutrition tool online that is free for everyone. It is called fit day, and it is an online journal where you can keep track of everything you eat, what you do for exercise, and it calculates your calorie intake, output as well as calculating fat, carbohydrates and protein!!

It is a great tool for anyone looking to lose weight or change their eating habits. Go to www.fitday.com and check it out! Very cool.

Fitness Camp Challenge: Week 3

Sandy focused on some step-ups


Great form on those dips ladies!!

Fitness Camp Challenge: Week 3 Results

Week 3 largest percentage of body weight lost:

1. Sue
2. Jill
3. Brenda

Overall largest percentage of body weight lost (this determines winner):

1. Sue
2. Brenda
3. Laurie J.

Largest amount of body weight lost Week 3:

1. Brenda
2. Sue
3. Laurie J.

Largest amount of bodyweight lost total:

1. Laurie J.
2. Brenda
3. Sue

Total Weight lost of campers in Week 3*:

11.4 Pounds!

Total Weight lost of campers this session*:

52.8 Pounds!!

*Numbers pending weigh ins of three remaining campers.

Only one week left in the challenge. Look at the names, there is a trend of the same people on the lists. What are they doing to be successful? Ask them. I know some of the things they are doing are: getting nutrition advice from me and working out extra outside of camp. It is going to take the little things like I said before. It is very close and there are others who are very close to the top three also! Work hard, any results you get are positive, because in the end you all win!

Fitness Camp St. Johnsbury Session 9

The Big Nasty

• Sprint 2 laps
• Dips x 20
• Walking Lunges x 20 yards
• Sprint to Step ups 50 yards
• Step ups x 30 (15 per leg)
• Broad Jump x 20 yards
• Step ups x 30 (15 per leg)
• Push ups x 20

Results

4 Rounds

Julie 34:12

Katie 35:58

Laurie 37:34

5 Rounds

Evelyn 35:42

Pam 38:06

6 Rounds

Amy 37:20

Brenda 39:13

Sue 39:25

Sarah 39:49

7 Rounds

Sandy 42:32

8 Rounds

Karen 36:20

Jill 36:20

Stacey 36:20

Fitness Camp Newport: Session 2

Lunge Relay + Four Minute Madness

Lunge Relay
Reverse Lunge 10 yards perform 10 push ups sprint back
Lateral Lunge 20 yards perform 10 push press sprint back
Forward Lunge 30 yards perform 10 crunches sprint back

Four Minute Madness

Station 1- Dumbell Thrusters + Crunches

Station 2- Burpees + Dips

Station 3- Sky and Ground Squats + Push ups

Station 4- Inverted Row + Sumo Deadlift Squat Thrust

Station 5- Supermans + Squat Jump

Total Rounds (3 stations)

Monica- 16
Tracy- 16
Laurieann- 15
Cynthia- 14
Evelyn- 14
Leanne- 13
Margaret- 13
Julie- 12
Nate- 9
Carol- 5 (2 rounds)

Way to go Tracy and Monica!

Fat Blasting Exercise of the Week

The following is an excerpt from The Torrid Twenty: Twenty Exercises that will ignite your inner furnace for optimal fat loss.



3. Pull ups (Modified Pull-ups/Inverted Row)
• Arguably the best exercise for the back to build strength and
definition (Pull-ups)
• Muscle groups stressed- Latissimus Dorsi, Rhomboids,
Abdominals, and others
• Difficulty Level (Pull-ups)- 8 out of 10



The Pull-up is an often an overlooked exercise because many people are
unable to do a single pull-up. However, the payoff is very much worth the
effort of having them in your program regularly.

The modified version of the Pull-up, also known as, is the Inverted Row or
Modified Pull-up, is also very challenging. The angle is changed from that
of the Pull-up so you are lifting a percentage of your body weight rather
than your entire body weight. Also your entire body never leaves the
ground which also makes it a logical exercise modification to the pull-up.
Even if you are able to perform the Pull-up, the Inverted Row can be done
in your program. You can challenge yourself by adding single leg on
ground, elevate your feet, place your feet on ball, etc.



The Modified Pull-up/Inverted Row is performed by:
• Start by placing your body under a barbell or under the bar
of a Smith Machine
• Grasp the bar shoulder width apart with an overhand or
underhand grip and elevate your upper body off the ground
to form a straight line with your entire body. Keep your heels
on the floor (your legs can be separated or together)
• Pull your body to the bar, with the bar touching your chest. If
the bar doesn’t touch or line with your chest, adjust your
body so that when you lift your body, the bar lines up with
your chest.





Fig. 3c Starting Position of the Modified Pull-up/Inverted Row:
Body is in a straight line; body positioned under bar so that when pulling, chest will touch the bar.

Fig. 3d End Position for Modified Pull-up/Inverted Row:
bar is at chest and body is still in straight line