Fitness Camp St. Johnsbury: Session 18 March

Countdown + Intervals

5 Burpees
10 Squats

Complete as many rounds as you can in 5 minutes

Sue 8
Evelyn 8
Julie 8
Norma 8
Brenda 10.5
Laurie 10.5
Karen 11
Jill 12
Stacey 13
Sandy 13

Countdown

Sky and Ground Squats
Push ups
Chin to Knees
Thrusters

Complete each exercise starting with 10 reps down to 1 repetition. Go through one round for time

Norma 11:38
Evelyn 11:38
April 11:38
Sue 10:35
Brenda 10:25
Laurie 10:25
Sandy 10:04
Julie 9:42
Karen 9:16
Stacey 9:05
Jill 9:05

Congratulations to Jill and April for being the black t-shirt recipients for this session! Way to be leaders in and out of camp!

Fitness Camp Challenge: Newport Week 5

One week left to final weigh in and circumference measurements. Who wants it more?

Most weight lost as a team in Week 4:

Team 1 (Cindy's Team): 0 pounds

Team 2 (Desperate Housewives): 7 pounds

Team 3 (Mark's Team): 4 pounds

Average Weight lost in Camp (This determines second prize in Camp Challenge):

Team 1: 2.33 pounds

Team 2: 5.75 pounds

Team 3: 5.33 pounds

Most Weight lost Individual Week 5:

1. Sharon
2. Nate
3.tie Margaret
Leanne
Monica

Most Weight Lost Individual in Camp:

1. Sharon
2. Mark
3. Margaret


Reminder:

Here is the results from the first circumference measurements; these are the averages(determining first and third prizes in Camp Challenge):

Team 1: 1.7 inches

Team 2: 1.12 inches

Team 3: 3.2 inches

Going into the final week of camp Team 3 has a large lead but over the final three weeks of camp anything can happen!!

Fitness Camp Newport: Session 10 March

"Let me tell you the secret that has led me to my goal: my strength lies solely in my tenacity."
-Louis Pasteur





The Big Nasty






Sprint 2 laps


Dips x 20


Walking Lunges x 25 yards


Stairs x 4 flights


Broad Jumps x 25 yards


Stairs x 3 flights


Push ups x 20





Complete Prescribed rounds in shortest time possible





Monica (3 rounds) 23:23


Sharon (5 rounds) 26:22


Laura (5 rounds) 35:00


Leanne (5 rounds) 35:00


Brandy (6 rounds) 35:00


Carol (6 rounds) 35:00


Nate (6 rounds) 35:00


Cindy (7 rounds) 34:45


Tracy (7 rounds) 35:00


Julie (8 rounds) 33:26

Fitness Camp St. Johnsbury: Session 17 March

Four Minute Madness + Standards

Standards- Planks + Push ups

Planks- hold for as long as you can without breaking form

Evelyn 2:33
Sandy 2:25
April 2:10
Sarah 1:17
Laurie 1:02
Amy :55
Brooke :40
Norma :19

Push ups- Perform as many as you can without stopping or breaking form

Amy 8
Norma (kneeling) 10
Evelyn 10
Sarah 13
Laurie 15
April 16
Brooke 20 (kneeling)
Karen 40 (kneeling)

Four Minute Madness
Station 1- Thrusters + Crunches
Station 2- Burpees + Dips
Station 3- Sky and Ground Squats + Chin to Knees
Station 4- Inverted Row + Overhead Squat
Station 5- Supermans + Lunge Jump

Four minutes at each station performing 12 repetitions of each exercise. Complete as many rounds per station as you can in that four minute time frame. One minute rest between stations.

Total Reps
Brooke 12
Karen 12.5
Norma 18.5
April 21
Evelyn 21
Sarah 22.5
Laurie 25
Sandy 28
Amy 28

Fitness Camp Newport: Session 9 March

Deck of Cards + Shuttle Run Circuit






Shuttle Run Circuit





In partners run to first station perform 10 Jumping Lunges


Run to second station perform 10 Jump Squats


Run to third station perform 10 Push ups





Repeat 3 times





Deck of Cards





Hearts- Chin to Knees


Diamonds- Jumping Pull ups


Clubs- Jump Squats


Spades- Dips


Joker- 10 of each exercise


Ace- 11


Face Cards- 10


3's -WILD Choose exercise perform 15 reps


4's- WILD Choose exercise perform 20 reps





Round 1- Two Teams


Round 2- 4 teams first Joker doubles value of all cards until second Joker is drawn

Fitness Camp St. Johnsbury: Session 16 March

Ascent/Descent + Relay






Relay


3 Teams

Run to Station 1 Perform 15 push ups
Run to Station 2 Perform 15 Chin to Knees
Run to Station 3 Perform 15 Hill Climbers

Ascent/Descent

10 Chin to Knees
20 Burpees
30 Push ups
40 Prisoner Squats
50 Jump Squats
40 Prisoner Squats
30 Push ups
20 Burpees
10 Chin to Knees

Perform 2 rounds for Time

Karen 18:24
Sarah 18:11
Norma 17:13
Julie 17:11
Evelyn 17:10
April 16:45
Katie 16:24
Brenda 16:19
Laurie 15:57
Karen 15:45
Sandy 15:26
Stacey 14:46
Jill 13:36

For Our Loving Companions

SWEAT FOR SPOT!!

A FUNDRAISER THAT REALLY KICKS BUTT!!

Come on out and get an amazing workout with your donation to the Frontier Animal Shelter!

What: Groundbreaking Fitness Bootcamp Fitness training event to benefit Frontier Animal Society!

When: Saturday April 7th from 8am-9am and 9-10am
Tuesday April 10th from 5-6pm and 6-7pm

Where: Saturday April 7th Club at Old Mill in St. Johnsbury
Tuesday April 10th IROC in Derby

Your $10 donation gets you a kick butt workout!!
Your donation also provides food, medical expenses, and other essentials to those who can’t say thank you with words.

For more information contact Ben Warstler at 802-467-3728 or email: benwarstler@bensbootcamps.com

Fitness Camp Challenge: St. Johnsbury Week 5

This is the last week before the final weigh in and measurements, and new nutrition numbers are being introduced this week. Whomever makes the adjustment faster will induce the greatest results.

Total Weight lost by Team in Week 5:

Team 1 (Karens Team): 1.5 pounds

Team 2 (Laurie's Team): 5.8 pounds

Team 3 (Stacey's Team): +.2 pounds

Team 4 (April's Team): 1.4 pounds

Total Weight Lost by Team in Entire Camp:

Team 1: 3.6 pounds

Team 2: 18.8 pounds

Team 3: 11.8 pounds

Team 4: 8.4 pounds

Average Weight Lost by Team in Camp (This determines Second place prize in challenge):

Team 1: 1.2 pounds

Team 2: 6.3 pounds

Team 3: 2.95 pounds

Team 4: 2.8 pounds

Most Weight Lost by Individual in Week 5:

1. Laurie
2. April
3. Katie

Most Weight Lost by Individual in Camp:

1. April
2.tie Laurie
Amy
3. Norma

Fitness Camp St. Johnsbury: Session 15 March

"There will come a point in the race, when you alone will need to decide. You will need to make a choice. Do you really want it? You will need to decide.:


-Rolf Arands





The Big Nasty






Run 2 laps


Dips x 20


Walking Lunges x 25 yards


Run 1 lap


Step-ups x 30


Broad Jump x 25 yards/Kettlebell Swings x 25


Step-ups x 24


Push ups x 20





Complete prescribed rounds for time (or until class is over, whichever comes first)





4 Rounds


Julie 32:34





5 Rounds


Norma 41:00





6 Rounds


Katie 41:59


Sue 41:02


Brenda 40:15


Laurie 40:06


Sarah 36:45





7 Rounds


Karen 40:53


Stacey 40:46


Jill 40:43


Sandy 40:35

Fitness Camp Challenge: Newport Week 4

Week 4 Weigh In Results

Total Weight Lost as a team Week 4:

Team 1 (Monica's Team): 1 pound

Team 2 (Desperate Housewives): 6 pounds

Team 3 (Mark's Team): 1 pound

Average Weight Lost as a team in Camp (This determines second prize in the Challenge):

Team 1: 2.33 pounds

Team 2: 4 pounds

Team 3: 4 pounds

Total Weight Lost as a team in Camp:

Team 1: 7 pounds

Team 2: 16 pounds

Team 3: 12 pounds

Most weight Lost in Week 4 Individual:

1. Leanne
2 tie Margaret
Monica
3. Mark

Most Weight Lost in Camp Individual:

1. Mark
2. Sharon
3. Margaret

Fitness Camp Newport: Session 8 March

Baseball + 1/2 mile run


Baseball

Run to 1st Base do 10 Burpees
Run to 2nd Base do 10 Sky and Ground Squats
Run to 3rd Base do 10 Chin to Knees
Run Home do 10 Thrusters per side
Score a run for your team

Game lasts 10 minutes

Game 1: Team 1 wins 5.6-4.4
Rematch- Team 1 holds strong 5.5-4.8

1/2 Mile Run
(previous best times in parenthesis)

Michelle 8:10
Monica (6:37) 5:54
Laura (5:52) 5:42
Tracy 5:42
Brandy 5:22
Cindy (4:59) 5:04
Carol (5:03) 4:50
Margaret (4:54) 4:48
Leanne 4:48
Mark (4:51) 4:10
Julie (4:02) 4:01

Fitness Camp St. Johnsbury: Session 14 March

"If you're going through hell, keep going."
-Winston Churchill

Scaled Task + Team Relays (Form Work)

Team Relays

Round 1: 10 reps of push ups
Round 2: 15 reps of Sky and Ground Squats
Round 3: 15 reps of Chin to Knees

Scaled Task

Level 1
Burpees x 20
Sit-ups x 40
Reverse Lunges x 60

Level 2
Burpees x 15
Sit-ups x 30
Reverse Lunges x 48

Level 3
Burpees (modified) x 15
Sit-ups x 25
Reverse Lunges x 36

Complete 5 rounds for time in your level

Level 1
Karen 19:42
Jill 18:03
Stacey 17:59

Level 2
Robin 15:43
Sarah 15:03
Laurie 14:30
Amy 14:27
Brenda 14:27
April 13:43
Sandy 12:39

Level 3
Norma 14:54
Evelyn 14:54
Brooke 14:50

Other Protein Sources

When taking on a weight loss nutrition program, it can be easy to get in a rut eating the same things. Now while I never get sick of chicken breast for protein source, I know many people who do. It may be difficult for many to find foods that are rich in protein, especially if you are a vegetarian. Here are some options:

Skim Milk
Fat Free Cottage Cheese
Peanut Butter (in moderation due to fat content)
Chicken
Turkey
Fish
Lean Beef

Now here are some other options that you may not have thought of or even heard of (each nutrition information is from 1 cup serving):

Amaranth ( 'ancient grain' a complete protein that has plant origin)
292 calories
11 grams protein
52 grams carbs
5 grams fat
7 grams fiber

Black Beans
227 calories
15 grams protein
41 grams carbs
1 gram fat
15 grams fiber

Edamame (Japanese phrase for soybeans; complete protein)
298 calories
29 grams protein
17 grams carbs
15 grams fat
10 grams fiber

Hummus (Puree of garbanzo beans, olive oil, garlic)
415 calories
20 grams protein
39 grams carbs
24 grams fat
15 grams fiber

Quinoa (plant source, protein comparable to milk)
210 calories
7 grams protein
59 grams carbs
5 grams fat
5 grams fiber

Soba Noodles (Japanese buckwheat noodle: no wheat seed derived)
113 calories
6 grams protein
24 grams carbs
0 grams fat

Fitness Camp Newport: Session 7 March

30:30 + Tabata Push ups

Tabata Push ups (previous best in parenthesis)
*Standard non-kneeling push ups

Rob 5*
Michael 5
Mark (6) 7*
Leanne (10) 9
Michelle 10
Evelyn 11
Becky 12
Nate (9) 13
Cindy (25) 13*
Carol (13) 13
Laura (6) 15
Julie 16
Monica (14) 16
Brandy 17
Tracy (18) 19
Margaret (18) 22

30:30 x 3

Burpees x 30 seconds x 3 sets
Push Press x 30 seconds x 3 sets
Box Jump x 30 seconds x 3 sets

Total Reps

Julie- 62-78-122
Margaret- 51-56-65
Carol- 46-43-46
Rob- 31-71-77
Leanne- 48-50-44
Cindy- 48-72-89
Nate- 47-70-94
Tracy- 67-75-95
Mark- 61-79-90
Becky- 67-80-116
Monica- 55-60-68
Laura- 55-68-72
Michael- 32-38-51
Michelle- 38-45-40
Brandy- 55-66-62
Evelyn- 48-60-64

Scaled Challenge- Repeat repetitions in previous workout for time.

Times
Evelyn 6:42
Tracy 6:23
Michael 6:22
Rob 6:20
Mark 6:11
Laura 6:11
Nate 6:08
Monica 5:53
Julie 5:51
Brandy 5:45
Carol 5:45
Cindy 5:25
Margaret 5:23
Becky 5:16
Michelle 5:16
Leanne 5:06

Motivation

"I have learned that people will forget what you said, people will forget what you did, but they will never forget how you made them feel."
-Mya Angelou



I have talked a lot about mindset and how to shift it to become more positive. I have also talked about visualizing your goal and keeping that in mind all the time, make it how you live your life. I'm going to share a few of mine with you to help you understand what I am talking about.

I have visual representations and phrases that I utilize daily, especially when I start to feel negative or down. The picture above is the wallpaper on my desktop and it is of my two dogs whom I love dearly. They are a visual representation of what makes me happy and reminds me that my accomplishments are to their benefit. I also have a picture of my wife and I on a beach in Hawaii that evokes a smile and immediately changes my thought process.

Words that I will say to myself to help me change my mood and mindset:

-Confidence
-Fit
-Leader
-Passionate

Just to name a few.

Find the words or phrases that change your mindset. What makes you happy. Who do you want to be, and how would you describe that? Write them down. Find pictures that help you visualize what you want your life to be and surround yourself with them.

You will become what you think about the most, whether it be positive or negative.

I see myself living with my wife in a log home with a wrap around porch. I have several employees running fitness bootcamps and other fitness services. I also run a sanctuary for abused and abandon dogs on my property. My wife and I have two kids and are living the life of our dreams.

Be as detailed as you can about it, that is key. I left out some details on this blog mostly because I want you to come up with your own visualization. Only you know what you really want, now go and get it.

Settling is not an option!!

Fitness Camp St. Johnsbury: Session 13 March

"No one can whistle a symphony. It takes an orchestra to play it."
-H.E. Luccock

Roll the Dice + Plank Work

Plank Work

Prone Planks 2 x 30 seconds
Side Planks 2 x 25 seconds each side
Push up Planks 2 x30 seconds
Side Star planks 2 x 20 seconds each side

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 x 15
5's One Hand Overhead Squat x 15
6's Thrusters x 15 each side

In pairs complete as many rounds as you can in 20 minutes

Julie 4

Rose
Sharon 6

Evelyn
Norma 7

April
Sarah 8

Karen
Jill 9

Laurie
Katie 9

Brenda
Amy 9

Stacey
Sandy 10

Fitness Camp Records as of 3/19/07

Here are the Fitness Camp Records as of 3/19/07. St. Johnsbury Campers are flexing their muscles with the 1/2 mile run while Newport Campers are building a strong foundation with Squats.

Tabata Squats
Julie (Newport) 24
Margaret 23
Mark 21
Stacey 21
Carol 20
Leanne 20
Cindy 20
Tracy 20

Tabata Sit ups
Leanne 31
Mark 30
Stacey 29
Karen 29
Cindy 29
Rob 28
Margaret 28
Laura 28

Tabata Push ups (kneeling)
Cindy 25
Sandy 23
Marissa 19
Margaret 18
Tracy 18
Brenda 16
Karen 15
Sarah 15

½ Mile Run
Jill 3:55
Stacey 3:56
Karen 4:01
Julie (Newport) 4:02
Katie 4:25
April 4:34
Lisa 4:36
Mark 4:51
Margaret 4:54
Cindy 4:59

Fitness Camp Newport: Fitness Camp Challenge Report 2

Fitness Camp Challenge Week 3

Most Weight Lost as a Team Week 3:

Team 1 (Monica's Team): 3 pounds

Team 2 (Desperate Houswives): 5 pounds

Team 3 (Mark's Team): 7 pounds

Most Weight Lost as a Team in Camp Session:

Team 1: 6 pounds

Team 2: 10 pounds

Team 3: 11 pounds

Average Weight Lost by Team in Camp (this determines second prize in Camp Challenge):

Team 1: 2 pounds

Team 2: 2.5 pounds

Team 3: 3.7 pounds


Most Weight Lost Individual in Week 3:

1. Sharon
2. Julie
4 tied with 3rd most weight lost

Most Weight Lost Individual in entire Camp:

1. Mark
2. Sharon
3. tie Margaret
Laura


Circumference Measurement Report

Total Inches lost per team:

Team 1: 5 inches

Team 2: 4.5 inches

Team 3: 9.5 inches

Average Inches lost per team (this determines first and third prize in Camp Challenge):

Team 1: 1.7 inches

Team 2: 1.1 inches

Team 3: 3.2 inches

Most inches lost individual:

1. Nate
2. Monica
3. Mark

Fitness Camp Newport: Session 11 March

This workout is from Thursday March 15th, 2007

Peripheral Heart Action + Tabata Squats

Tabata Squats (previous best score in parenthesis)

Michelle 16
Sharon 16
Nate (16) 17
Laura 19
Monica (16) 19
Carol (16) 20
Leanne (17) 20
Cindy 20
Mark (16) 21
Margaret (14) 23
Julie (18) 24

Peripheral Heart Action

Kettlebell High Pulls x 30 seconds
Chin to Knees x 30 seconds
Sky and Ground Squats x 30 seconds
Jumping Pull ups x 30 seconds

Move through each exercise after 30 seconds tallying up reps for four rounds or 16 total minutes.

Total Reps
Michelle 340
Carol 400
Monica 407
Leanne 430
Sharon 447
Margaret 474
Mark 493
Laura 504
Nate 518
Cindy 577
Julie 631

Fitness Camp St. Johnsbury: Session 12 March

This workout is from Wednesday March 14th, 2007

Partner Competition + Spread the Wealth

Partner Competition

Round 1
Burpees
Dips

Round 2
Push ups
Prisoner Squats

Partners split up and perform as many reps as possible in one minute then compare numbers and switch exercises and try to beat your partners number.

Spread the Wealth

Circuit 1
Sumo Deadlift Squat Thrust x 10
Dips x 20
Broad Jump x 10

Circuit 2
Push Press x 10
Chin to Knees x 15
Lunge Jump x 10

As individuals complete as many rounds as you can in 10 minutes. At the end of the time rounds will be added up as a team as you switch circuits. The opposing team will try to beat the total rounds set by the first team at each circuit.

Team 1 Wins Circuit 1 47-40!
Team 1 Wins Circuit 2 49-42.5!!

Team 2 Wants a rematch!!

Fitness Camp Newport: Session 10 March

This post is from Tuesdays Camp Session in Newport. Sorry no pictures yet. Having difficulty uploading them but hopefully they will be back soon!!

Tabata Crunches + Classic

Tabata Crunches (previous bests in parenthesis)
Sharon 18
Julie 18
Becky 20
Nate 20
Michelle 22
Monica (21) 24
Brandy 27
Tracy (23) 27
Carol (21) 27
Laura 28
Rob (25) 28
Margaret (20) 28
Cindy (25) 29
Mark 30
Leanne (27) 31

Classic

Dips x 25
Lunges x 15 per leg
Run 3 laps

Complete as many rounds as you can in 20 minutes.

Rounds
Michelle 3
Laura 6
Nate 7
Carol 7
Monica 7.5
Julie 8
Tracy 8
Brandy 8
Becky 8
Cindy 9
Margaret 9
Rob 9
Leanne 9
Sharon 9
Mark 10

Fitness Camp Newport: Session 10 March

This post is from Tuesdays Camp Session in Newport. Sorry no pictures yet. Having difficulty uploading them but hopefully they will be back soon!!

Tabata Crunches + Classic

Tabata Crunches (previous bests in parenthesis)
Sharon 18
Julie 18
Becky 20
Nate 20
Michelle 22
Monica (21) 24
Brandy 27
Tracy (23) 27
Carol (21) 27
Laura 28
Rob (25) 28
Margaret (20) 28
Cindy (25) 29
Mark 30
Leanne (27) 31

Classic

Dips x 25
Lunges x 15 per leg
Run 3 laps

Complete as many rounds as you can in 20 minutes.

Rounds
Michelle 3
Laura 6
Nate 7
Carol 7
Monica 7.5
Julie 8
Tracy 8
Brandy 8
Becky 8
Cindy 9
Margaret 9
Rob 9
Leanne 9
Sharon 9
Mark 10

Fitness Camp St. Johnsbury: Session 11 March

Gasser + A Little Extra

Gasser

10 Thrusters Left Hand

10 Thrusters Right Hand

20 Burpees

20 Jump Squats

Run 3 laps

Complete as many rounds as you can in 20 minutes

Rounds

Norm 3

Julie 4

Norma 4

Amy 5

April 5

Laurie 5

Brenda 5

Sarah 5

Katie 5.5

Sandy 5.5

Jill 6

Karen 6

Stacey 6

A Little Extra

15 Push ups

12 Overhead Lunges each leg

Complete 4 rounds for time

Julie 6:50

Norma 6:39

Katie 6:18

Sarah 6:15

PJ 5:55

Stacey 5:52

Sandy 5:50

Laurie 5:24

Jill 5:24

Norm 5:14

April 5:04

Amy 4:46

Brenda 4:44

Fitness Camp Challenge: St. Johnsbury Week 3 March

"Toughness is in the soul and spirit, not in muscles."
-Alex Karras

Overall a great week by everyone. This week was the first week to report new and improved measurements and everyone has made significant improvements from their original numbers!! We now have less than 12 weeks to summer, lets keep the focus in front of you!

Week 3 Total Weight lost by Team:

Team 1 (Karen's Team):
3.1 pounds lost!!

Team 2 (Laurie's Team):
3 pounds lost!!

Team 3 (Sandy's Team):
4.2 pounds lost!!

Team 4 (Sue's Team):
3.4 pounds lost!!

Average Weight lost Week 3 as a team:

Team 1: 1.03 pounds lost

Team 2: 1.0 pounds lost

Team 3: 1.05 pounds lost

Team 4: 1.13 pounds lost

Average Weight lost as Team for entire camp (determines second place prize of challenge):

Team 1: .93 pounds lost

Team 2: 4.3 pounds lost

Team 3: 3.0 pounds lost

Team 4: 1.6 pounds lost


Total Weight lost Week 3 by all Campers:
13. 7 pounds!!

Total Weight lost this Camp Session by all Campers:
32.5 pounds!!

Most Weight lost by individual Week 3:

1. April
2. Sandy
3. Katie

Most Weight lost by individual over entire Camp:

1. Amy
2. Norma
3. April


Total Inches Lost Report

Total inches lost by Team:

Team 1 (Karen's Team):
3.5 inches (one person not reporting)

Team 2 (Laurie's Team):
9 inches!!

Team 3 (Sandy's Team):
10.5 inches!!

Team 4 (Sue's Team):
6 inches (one person not reporting)

Average inches lost per team (This determines Fitness Challenge Winner):

Team 1: 1.75 inches

Team 2: 3 inches

Team 3: 2.6 inches

Team 4: 3 inches

Most inches lost by individual:

1. April
2. Brenda
3. tie Stacey
Sandy

Total Inches Lost entire Camp:

29 inches!!

Fitness Camp St. Johnsbury: Session 10 March

"Don't join an easy crowd; you won't grow. Go where the expectations and the demands to perform are high."
-Jim Rohn

Baseball + 1/2 mile run






Baseball





Run to 1st Base do 10 Burpees


Run to 2nd Base do 10 Sky and Ground Squats


Run to 3rd Base do 10 Chin to Knees


Run Home do 10 Thrusters each side


Score a run for your team





Game 1 15 minutes: Team 1 wins!!


Game 2 10 minutes: It's a Tie!!





1/2 mile run


Times (previous bests in parenthesis)


Jill (4:05) 3:55


Stacey (4:15) 3:56


Karen (4:07) 4:01


Katie 4:25


April (5:38) 4:34


Lisa (6:52) 4:36


Amy (5:02) 4:55


Brenda (5:38) 5:03


Sarah (6:18) 5:12


Chrissie (5:52) 5:17


Sue (5:44) 5:23


Norma (7:04) 6:31


Julie (8:45) 8:32





Everyone improved on their times!! You all are accomplishing more than you may know!! Congratulations on all your hard work and keep it up!!

Fitness Camp Challenge: Newport Week 1

Week 1 Results

Week 1 Team Weight Loss Totals:

Monica's Team- 3 pounds lost

Margaret's Team- 5 pounds lost

Mark's Team- 4 pounds lost

Week 1 Team Average Weight Lost (this determines camp challenge second place prize):

Monica's Team- 1 pound

Margaret's Team- 1.25 pounds

Mark's Team- 1.33 pounds

Mark's Team has the early slight edge!! But is still anyone's race!

Most Weight Lost Week 1 Individual:

1. Mark
2. Sharon
3. Laura

Total Weight Lost by entire Camp:
12 pounds!!

Fitness Camp Newport: Session 4 March

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that frightens us most. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented, and famous?' Actually, who are you not to be?"
-Maryanne Williamson


Team Races






Round 1- Run 3 laps including stairs 120 Jumping Pull ups (to be completed as a team)





Round 2- Run 2 laps including stairs 120 Dips





Round 3- Run 2 laps including stairs 120 Jumping Pull ups Run 2 laps including stairs again 120 Push ups

Soy versus Whey Protein

I was asked what the difference was between Soy and Whey Protein and which one was better for weight loss. And after some thought here is my response:

Whey Protein is derived from animals and animal protein is known for building muscle tissue. Soy Protein is derived from plant sources which is a great source for those who are vegetarian or Lactose Intolerant.

Soy Protein has antioxidant benefits (may help protect you against diseases such as cancer), while Whey Protein does not.

There are several other factors that benefit both proteins but without getting to scientific let me get to the point. Both have benefits to your health. Obviously if your goal is to lose fat, you want to be able to build lean muscle tissue for this to happen. Using a whey protein supplement will help with that. However you also want to be lean AND healthy, so some antioxidant help would go a long way to securing that as well.

Bottom line: If you are deciding on what protein to consume, I would consider trying a mix of both with perhaps a little more whey protein to secure that lean muscle tissue growth. In the end the majority of your protein intake will be from food and healthy food choices, animal and plant will secure a foundation for fat loss success.

Fitness Camp St. Johnsbury: Session 9 March

30:30 + Tabata Sit ups






Tabata Sit ups Scores (previous bests in parenthesis)


Mikala 30


Stacey 29 (29)


Robin 26


Brenda 25 (23)


Sandy 24 (24)


Karen 24 (29)


Katie 23 (22)


Amy 23 (23)


Sarah 21 (19)


Brooke 19


Norma 15 (14)





30:30





Burpees x 30 seconds


Push Press x 30 seconds


Box Jump/Kettlebell Swings x 30 seconds





Repeat each station three times counting total reps of three sets.





Rep Count


Karen- 78-33-88


Norma- 48-39-42


Katie- 61-31-50


Amy- 53-64-30


Brenda- 56-83-30


Sandy- 39-65-72


Sarah- 30-55-55


Stacey- 97-74-47


Brooke- 53-51-51


Robin- 65-29-68


Mikala- 93-20-46





Now burn through total repetitions you achieved at each station for time





Sandy- 39-65-72 6:40


Amy- 53-64-30 6:40


Katie- 61-31-50 6:45


Sarah- 30-55-55 6:46


Robin- 65-29-68 6:50


Karen- 78-33-88 7:01


Brenda- 56-83-30 7:11


Norma- 48-39-42 7:33


Mikala- 93-20-46 7:55


Stacey- 97-74-47 8:38


Brooke- 53-51-51 8:45





First measurement updates are due at Saturday's camp. Who's doing the little extras to make all the difference?

Fitness Camp Newport: Session 9 March

Ladders + Lungs of Fury




Ladders





Push ups up to 9 each


Chin to Knees up to 9 each


Prisoner Squat 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





In partners compete against other partners to complete 9 rep ladder each





Lungs of Fury





15 Burpees


4 Trips up and down stairs





Complete 5 rounds for time





Times


Becky 7:40


Cindy 8:06


Mark 9:14


Nate 9:22


Leanne 9:45


Tracy 9:45


Margaret 9:54


Laura 10:38


Monica 10:54


Brandy 11:10

Fitness Camp St. Johnsbury: Session 8 February/March

Tabata Push ups + Peripheral Heart Action

Tabata Push ups

Scores (previous bests in parenthesis)

Sandy (19) 23

Brenda (16) 16

Karen (13) 15

Sarah (16) 15

Julie (10) 14

April 13

Laurie (10) 13

Norma (16) 12

Katie 10

Stacey (12) 8

Peripheral Heart Action

Kettlebell High Pull x 30 seconds

Chin to Knees x 30 seconds

Goblet Squats x 30 seconds

Inverted Row x 30 seconds

Repeat circuit 4 times counting reps for one repetition total

Total Reps

Stacey 317

Karen 312

Katie 309

Sandy 304

April 301

Laurie 299

Sarah 297

Norma 291

Brenda 283

Julie 252

Fitness Camp St. Johnsbury Fitness Camp Challenge Week 2

Week 2 Fitness Challenge Results

Total Weight Lost Week 2

Team 1 (Karen's Team)- +2.2 pounds

Team 2 (Laurie's Team)- .8 pounds

Team 3 (Sandy's Team)- 5.4 pounds

Team 4 (Evelyn's Team)- no weigh in

Total Weight Lost in February/March Session

Team 1- +1 pounds

Team 2- 10.2 pounds

Team 3- 7.8 pounds

Team 4- 1.4 pounds

Average Weight Lost per team in camp

Team 1- +.3 pounds

Team 2- 3.4 pounds

Team 3- 2 pounds

Team 4- .5 pounds

Most Weight Lost Individual Week 2:

1. Norma
2. Amy
3tie. Sandy
Sarah

Most Weight Lost Februrary/March Camp Individual

1. Amy
2. Norma
3. Laurie

Total Weight Lost by entire Camp in February/March Session:

18.4 pounds!!!

Next week is measurement report! Keep up the momentum for those doing well, and let's get back on track for those who struggled this week. It's a long six weeks!

Fitness Camp St. Johnsbury: Session 7 February/March

Leg Power + Kettlebell Relay + Intervals






Kettlebell Relay


3 teams


Each person sprints 25 yards to kettlebell


Perform 15 Kettlebell Swings


When teammate finishes swings next team member sprints to kettlebell


Finish swings and lunge back to start





Perform 3 rounds





Leg Power


Workout A


Run 2 laps


Broad Jump Burpees x 50 yards counting reps


Bench Jumps x number of Broad Jump Burpees (BJB)


Jumping Lunges x number of BJB


Squat Jumps x number of BJB


Run 2 laps


Step ups x number of BJB per side


Walking Lunges x number of BJB per side


Sky and Ground Squats x number of BJB


Run 2 laps





Workout B


Run 2 laps


Broad Jump x 50 yards counting reps


Step ups x number of Broad Jumps (BJ)


Lunges x number of BJ


Prisoner Squats x number of BJ


Run 2 laps


Step ups x number of BJ per side


Reverse Lunges x number of BJ per side


Sky and Ground Squats x number of BJ


Run 2 laps





Complete assigned workout once





Results


Jill (workout A) 7:39


Stacey (workout A) 7:39


Sandy (workout A) 10:42


Amy (workout A) 10:45


Laurie (workout B) 11:23


Brenda (workout B) 11:23


Katie (workout A) 11:45


Sarah (workout A) 12:17


Norma (workout B) 13:33


Julie (workout B) 15:10

Fitness Camp Newport: March Session 2

Gasser

10 Thrusters LHand


10 Thrusters RHand


20 Burpees


Stairs x 4 trips


3 laps





As many round as you can in 20 minutes





Total Rounds


Julie 7


Margaret 6


Rob 6


Mark 6


Becky 6


Monica 5


Cindy 5


Sharon 4


Laura 4

Fitness Camp Newport: March Session 2

Gasser

10 Thrusters LHand


10 Thrusters RHand


20 Burpees


Stairs x 4 trips


3 laps





As many round as you can in 20 minutes





Total Rounds


Julie 7


Margaret 6


Rob 6


Mark 6


Becky 6


Monica 5


Cindy 5


Sharon 4


Laura 4