Fitness Camp September: Week 2 Day 3

Spread the Wealth + Push ups max*

*Body Fat Blaster Challenge Event

Spread the Wealth

Circuit #1

Kettlebell High Pull x 10

Dips x 20

Broad Jump x 10

Circuit #2

Push Press x 10

Chin to Knees x 15

Step ups x 10 each leg

Camp is split in half, one team starts at circuit 1 the other at circuit 2. You have 10 minutes to complete as many rounds as you can. We will announce the top score and average score in each circuit. Teams then switch circuits to try and beat the other team's score.

Newport 415

Team 1

Circuit 1-

Top round- 10

Average Round- 7

Team 2

Top- 10

Average- 8

Circuit 2

Team 1

Top- 8

Average- 6

Team 2

Top- 7

Average- 5.5

Newport 530
Circuit 1

Team 1

Top- 11

Average- 7

Team 2

Top- 10

Average- 6.5

Circuit 2

Team 1

Top- 8

Average- 6.5

Team 2
Top- 6.5

Average- 5

St. Johnsbury

Circuit 1

Team 1
Top- 10

Average- 8

Team 2

Top- 7

Average- 6

Circuit 2

Team 1
Top- 6

Average- 5.5

Team2
Top- 5

Average- 5

Push up max.

Perform as many full range push ups as you can without bringing your knees to the ground. You have three attempts.

Newport 415

Michelle 5

Linda 5

Sarah 30 (modified)

Charlotte 15 (modified)

Jenn T. 10

Cindy 30

Monica 15

Tracy 30

Brandy 20

Janet 20
Nicole 38

Jenn N. 8

Jean 30

Margaret 15

Louise 20 (modified)

Newport 530

Jean H. 16

Mick 11

Don 12

Laura 9

Darlene 4

Robin 10

Becky 20

Michelle M. 30

St. Johnsbury

Karen R. 28

April 1

Anne 2

Lynn 1

Karen L 15
Lynn #2 25 (modified)

Laurie 2

This is the first physcial challenge that you can earn points for your team. Below are the up to date scores (Scores are the average points per person due to some teams having more people than others)

Team 1 (Margaret, Gail, Louise, Jean M.)

6.75

Team 2 (Jennifer N. Michelle M., Janet, Nicole)

13.5

Team 3 (Brandy, Tracy, Becky, Monica)

12.75

Team 4 (Julie, Carolyn, Pat, Cindy)

4.5

Team 5 (Donna, Jess F., Adrian)

5

Team 6 (April, Jill, Karen R., Karen W.)

3.75

Team 7 (Anne, Lynn B., Deb)

0

Team 2 takes the early lead but is still way to early. Lots of challenges still left, lots of points still available

By the way, here is our new family member. Her name is Ivy and we rescued her from Frontier on Tuesday evening. She was formerly introduced to fitness camp on Thursday where she participated in my workout of the day: Sprint Intervals. She did pretty well for her first time but has a ways to go to be in the shape of Sierra and myself, seasoned fitness campers.

Fitness Camp September: Week 2 Day 2

"Any fact facing us is not as important as our attitude toward it, for that determines our success or failure. The way you think about a fact may defeat you before you ever do anything about it. You are overcome by the fact because you think you are."
Norman Vincent Peale





A Mini Gasser + Fight Gone Bad









Mini Gasser


5 Burpees


10 Squats


Complete as many rounds as you can in 5 minutes





Fight Gone Bad


Station 1 Burpees


Station 2 Kettlebell Swings


Station 3 Dips


Station 4 Prisoner Squats


Station 5 Chin to Knees





Each station is 60 seconds long. Complete as many reps as you can in 60 seconds before moving to the next station without rest. At the completion of all five stations, there will be a 2 minute rest. Go through all stations three times.





St. Johnsbury Total reps per station (first number is station one and so on)


Karen W. 39, 84, 207, 98, 80


Lynn #1 42, 90, 135, 107, 172


Anne 53, 114, 175, 78, 189





Newport


Charlotte 68, 80, 93, 118, 39


Gail 68, 94, 159, 85, 76


Margaret 71, 109, 219, 136, 150


Jennifer N. 87, 104, 121, 128, 121


Michelle M.75, 111, 146, 122, 124


Jennifer T. 70, 87, 109, 110, 36


Diane 82, 93, 115, 145, 27

Fitness Camp September: Week 2 Day 1

Classic


Not a lot of thinking involved in this one. Straight forward hard work and determination.









Push ups x 15


Burpees x 20


Hill Climbers x 50 for St. Johnsbury/ 1 lap for Newport





Complete as many rounds as you can in 20 minutes





St. Johnsbury


Lynn#2 6


Jill 8


Laurie 7


Deb 6


Lynn #1 8


Anne 7


Karen R. 7





Newport 415


Robin 5


Julie 9


Margaret 7


Janet 8


Michelle R 4


Nicole 8


Sarah 4


Diane 7


Becky 8


Jean M. 7


Carolyn 6.5


Cindy 7


Tracy 7


Brandy 7


Louise 7


Linda 4


Charlotte 7





Newport 530


Don 3


Jess B. 6


Laura 6


Darlene 6.5


Donna 7


Jean H. 5


Jess F. 8


Adrian 4


Krystal 6.5

Fitness Camp September: Week 1 Day 3

"Would you like me to give you a formula for success? It’s quite simple, really. Double your rate of failure. You are thinking of failure as the enemy of success. But it isn’t at all. You can be discouraged by failure or you can learn from it, So go ahead and make mistakes. Make all you can. Because remember that’s where you will find success."
– Thomas J. Watson



Four Minute Madness










Short Sprint and Go
St. Johnsbury
Campers paired up, then partners were split up onto two different teams. These two individuals compete to score more rounds than their partner in each circuit. Campers spend 6 minutes per circuit, then exchange results with their partner as they change circuits.
Circuit 1
Push ups x 10
Step ups x 10 each leg
Knee to Elbow x 5

Circuit 2
Dips x 15
Hill Climbers x 40
Chin to Knees x 15

Four Minute Madness
There are five stations, two exercises per station. You will spend four minutes at each station completing as many rounds as you can. Keep track of your rounds from station to station. One minute rest between stations.





Newport 415 group (we did three of the five stations)


Total Rounds


Brandy 14.5


Tracy 16.5


Sarah 14


Janet 17.5


Jenn T. 15


Louise 12


Jean 12


Pat 11.5


Cindy 14.5


Jenn N. 13


Carolyn 12


Julie 14


Charlotte 10


Diane 12


Margaret 12


Linda 7


Michelle 10


Nicole 11





Newport 530 group (we did all five stations today)


Jean 22


Mick 18.5


Darlene 16.5


Jess F. 16


Becky 21.5





St. Johnsbury (we did 3 stations out of five)


Anne 13.5


Karen W. 13.5


Laurie 13.5


Lynn #2 11.5


Karen L. 9.5


Deb 10.5


Lynn #1 15





The Newport Groups finished their initial evaluation workout by starting with the 1/2 mile run. We had some personal records today but they do not count for points in the Challenge. These efforts were done as the first workout of the day rather than at the end. This may cause a slight inflation of personal bests, but the goal is to achieve these times regardless of when the next test is done.





415 group


Jenn N. 3:57


Julie 3:17 *Camp Record


Carolyn 4:38


Pat 5:34


Louise 3:59


Tracy 5:19


Jennifer T. 4:00


Jean 3:53


Sarah 6:14


Cindy 4:15


Janet 3:57


Charlotte 5:59


Diane 5:20


Brandy 4:49


Nicole 3:58





530 group


Darlene 5:00


Mick 5:10


Jean 5:10


Jess F. 4:49


Becky 4:21

Fitness Camp September: Week 1 Day 2

Team Races












The camp is split up into two teams. Each team member's goal is to score as many points for your team as you can. Performing one of the following exercises scores a point. We played two games.





In St. Johnsbury we had uneven teams so we took the average based on number of people on each team







Game 1: Team 1 wins 21-13


Game 2: Team 1 wins 13-9





Newport


Game 1: Team 1 wins 27-25


Game 2: It's a 26-26 tie!

Fitness Camp September: Week 1 Day 1

Welcome back camp veterans and welcome to all the new campers experiencing our community for the first time. You are in for one wild ride:)

Tabata Testing + Run Benchmark

We will be doing this workout the first day and the last day of camp for all of our four week sessions from now on. This is going to allow us to monitor and measure improvement over the course of a camp accurately. Here are your starting points for this camp:

Personal Bests are in bold
St. Johnsbury

Tabata Sit ups
Karen 12 (supermans)
Laurie 5
Lynn #2 2
Karen W. 4
April 5
Jill 4
Lindsay 4

Tabata Push ups (all were modified)
Karen 19
Laurie 8
Lynn #2 10
Karen W. 10
April 4
Jill 11
Lindsay -

Tabata Push Press
Karen 10/15# 12
Laurie 10# 10
Lynn #2 8# 10
Karen W. 15#/10# 6
Jill 15# 8
Lindsay 8# 5

Tabata Squats
Karen 14
Laurie 13
Lynn #2 9
Karen W. 13
April 12
Jill 11
Lindsay 8 (mod)

1/2 Mile Run
Karen 4:26
Laurie 5:46
Lynn #2 6:40
Karen W. 5:05
April 4:46
Jill 4:49


Newport 415 group

Tabata Sit ups
Jenn 8
Julie 12
Carloyn 8
Pat 9
Margaret 10
Louise 10
Tracy 12
Becky 10
Jenn T. 8
Jean 12
Sarah 14
Cindy 9
Janet 12
Charlotte 11
Linda 3
Michelle 3
Diane 10
Robin 8
Brandy 10
Karen 7

Tabata Push ups (all modified unless noted)
Jenn 13
Julie 18
Carolyn 16
Pat 12
Margaret 16
Louise 16
Tracy 19 (standard push ups)
Becky 10
Jenn T. 11
Jean 10
Sarah 11
Cindy 12
Janet 12
Charlotte 12
Linda 5
Michelle 12
Diane 10
Robin 11
Brandy 17
Karen 8

Tabata Push Press
Jenn 10# 13
Julie 20# 13
Carolyn 10# 15
Pat 10# 12
Margaret 15# 11
Louise 15# 12
Becky 15# 12
Tracy 15# 8
Jenn T. 10# 10
Jean 15# 10
Sarah 7.5# 5
Cindy 15# 13
Janet 10# 15
Charlotte 15# 7
Linda 10# 12
Michelle 10# 11
Diane 10# 8
Robin 10# 10
Brandy 10# 12
Karen 10# 7

Tabata Squats
Jenn 18
Julie 22
Carolyn 18
Pat 14
Margaret 16
Louise 15
Becky 19
Tracy 17
Jenn T 17 (mod)
Jean 17
Sarah 11
Cindy 20
Janet 20
Charlotte 16 (mod)
Linda 8 (mod)
Michelle 13 (mod)
Diane 16 (mod)
Robin 15 (mod)
Brandy 15
Karen 12

Newport 530 group

Tabata Sit ups
Don 3
Darlene 7
Micheal 8
Jean 10
Donna 12
Laura 7
Jessica F. 5
Adrian 4
Jessica B. 5
Krystal 5

Tabata Push ups (all modified)
Don -
Darlene 5
Micheal 5 (standard push ups)
Jean 15
Donna 12
Laura 10
Jessica F. 5
Adrian 3
Jessica B. 4
Krystal 6

Tabata Push Press
Don 20# 6
Darlene 10# 12
Michael 15# 7
Jean 10# 11
Donna 15# 10
Laura 10# 10
Jessica F. 5# 8
Adrian 15# 6
Jessica B. 7.5# 6
Krystal 5# 8

Tabata Squats
Don 8 (mod)
Darlene 13 (mod)
Micheal 10
Jean 15
Donna 17
Laura 9.5
Jessica F. 13
Adrian 13
Jessica B. 11
Krystal 11

Amendment to the Body Fat Blaster Challenge

I have made an amendment to the challenge starting with next camp.

One item I did not mention is that this is a challenge that all camps will participate in together. Meaning there will not be seperate winner from St. Johnsbury and Newport, rather one (team) winner from all the camps.

The first place prize winners will have the choice of the following prizes:
3 free personal training sessions OR Half price off next two camps OR I'll buy you $100 worth of supplements from Prograde Nutrition

Second Prize: I'll buy you $50 worth of Supplements from Prograde Nutrition

Sorry for the confusion

Fitness Camp Body Fat Blaster Challenge

Here it is!

The Fitness Camp Body Fat Blaster Challenge that will start with this upcoming camp on Monday.

Here are the details:

Fitness Camp Body Fat Blaster Challenge

Eight Week Challenge (Two camp sessions)

Teams of 3-4 people

Take initial circumference measurements on your own. We will report these at the four week mark (at the end of first camp)

For each full inch lost teams will receive 5 points toward their total score to determine the winner.

Locations to measure are: Hips, Waist, one thigh, and upper arm (report these to me when you have them, if they are not turned in or reported at all three stages the days they are due, they will not count)
Due dates for measurements are Thursday September 20th, Thursday October 11th, and Tuesday November 11th. (These dates are for Newport Campers. St. Johnsbury dates are Wednesday or Friday September 19th or 21st whichever is your first class after Monday the 17th, Friday October 12th, and Monday November 19th)

Second way to earn points for team is to perform physical challenges throughout camp

The physical challenge points will be awarded based on score or time improvement

The physical challenges are:

½ Mile run- for every five seconds improvement you earn 3 points for your team
Time Trial- for every five seconds improvement you earn 4 points for your team
Full Range of Motion Push ups without stopping. For every five reps you earn 3 points for your team
Pull ups (assisted or non-assisted). For every 3 reps you earn 4 points for your team
Tabata Squats- for every rep you beat your personal best, you earn 5 points for your team

Physical challenges will be done as an entire camp (they will be built into that days workout)

The team with the most points at the end of the 8 week challenge is declared the winner

Details are going to be the determining factor between first and second prize.
Use the blog for assistance, articles on website, handouts, and your teammates (especially those who have done the Metabolism Makeover Program as nutrition is king when it comes to a challenge like this)

First Prize- Free Metabolism Makeover Program (Hard Copy), OR 2 Free Personal Training Consultations/Sessions
Second Prize- Free Supplement of your choice for each team member

It's time to turn it up a notch, whose ready?

My Workout of the Day

Weight Training

One Leg Straight Leg Deadlift 3 sets 15 reps each leg using a 311 tempo

Stability Ball Push up (hands on ball) 3 sets 15 reps using a 321 tempo

Overhead Squat 3 sets of 15 reps using a 311 tempo

Mix Grip Pull up 3 sets 15 reps using a 321 tempo

These four were done in a superset format (one set of each right after the other without rest). I then rested for two minutes between sets

One Leg Squat (Pistols) 3 sets 12 reps each leg using a 311 tempo

Tricep Push Down 3 sets 15 reps using a 311 tempo

These two were also done in a superset format with 60 seconds rest between sets

Prone Cobra- up and hold for two minutes

Workout of the Day

Before the workout: It's hard to hold her back, when I sprint she wants to fly!

I am going to start posting my personal workouts here not only to help you with workout ideas but to also reinforce what I preach so often; I practice what I preach!

Todays workout was interval training

5 minute warm up (dynamic like in the camp warm ups)

30 second hard sprint on road

1 minute recover (walk slow jog)

Continue cycle for 20 minutes.

A Letter from your Belly Fat

A Letter from Your Belly Fat
By: Craig Ballantyne, CSCS, MS
(Visit turbulencetraining.com by clicking under links on the right hand side of this page!)

Dear Friend,
This is a letter from your ol' pal, belly fat. We had a great run this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating too much.

Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here. So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?
Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat burning workout", but it's never enough to melt me outta here.

Another thing, keep listening to those experts who say strength training doesn't burn body fat. Since research shows they're wrong, if you added strength training to your program, you'd practically need to throw me a going away party!
After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here! But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn't have been able to celebrate another summer together this year.

Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn't wait to get to the beach to show off your body, not like these days. Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach.

Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that Turbulence Training workout routine. Brings a tear to my eye whenever I even think about that workout program and all the belly fat it's burned. Heck, it's fried more belly fat than a frying pan!

So again, if you want to keep your dear old belly around for another year and another summer, don't use Turbulence Training - otherwise, its all over pal, and you'll never see me again.

Belly Fat says, "Don't use this" ==> (Visit turbulencetraining.com by clicking under links on the right hand side of this page!)

Your friend and spare tire, Belly Fat

PS - Seriously, don't go near that Turbulence Training program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway. It will be a sad farewell, and you'd be stuck with ripped abs, gorgeous glutes, and toned arms, and you know how much attention those guys get from the opposite sex.
Who needs it, I say.

About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit turbulencetraining.com by clicking under links on the right hand side of this page!

Fitness Camp August: Week 4 Session 2

Press on. Nothing in the world can take the place of perseverence. Talent will not; Nothing is more common than unsuccessful [people] with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and Determination alone are omnipotent. Press on!
-Calvin Coolidge

Judgement Day

Newport

Tabata Time + 1/2 Mile run
Tabata Time is 20 seconds of work followed by 10 seconds of rest. Complete eight sets in this manner keeping track only of the lowest rep count you get in one 20 second set. This will be your final score.

We had a great time smashing personal records and camp records today. This was a day to remember!
We also say goodbye to Mark who has been with us since almost the beginning. He has inspired us all by his effort, enthusiasm, and competitive nature. We wish you well in Chicago and hope you continue to strive for excellence.

Tabata Push Press- This was a new Tabata workout; in bold are the top three scores that will be posted on our Record board.
Julie- 20# 14
Margaret- 15# 11
Cindy- 15# 12
Jean- 15# 7
Donna- 15# 7
Janet- 12# 10
Jennifer- 10# 8
Nicole- 15# 8
Pat- 10# 12
Carolyn- 10# 15
Mark- 20# 5
Tracy- 15# 7
Monica- 15# 10
Charlotte- 10# 5

Tabata Sit ups- We have eliminated 'crunches' from our workouts and are now doing full Sit ups as of today. Top three will go on our Record Board.

Mark- 7
Tracy- 12
Monica- 7
Charlotte- 8
Cindy (modified)- 18
Julie- 11
Margaret- 10
Jean- 12
Donna- 11
Janet- 8
Jennifer- 4
Carolyn- 7
Pat- 12
Nicole- 12

Tabata Push ups
Janet (modified) 13
Jean- 10 * Personal Record
Donna- (modified) 17
Jennifer- 7
Pat (modified)- 17
Nicole (modified)- 20 * Personal Record
Carolyn (modified)- 17
Charlotte (modified)- 12
Tracy- 17 *Personal Record
Mark- 9 *Personal Record
Monica- 14 *Personal Record
Cindy (modified)- 16
Julie (modified)- 15
Margaret (modified)- 19

Tabata Squats
Carolyn- 19 *Personal Record
Nicole- 22 *Personal Record and Camp Record
Pat (modified)- 15
Mark- 17
Tracy- 18 *Personal Record
Monica- 15 *Personal Record
Charlotte (modified)- 15
Margaret- 19 *Personal Record
Julie- 22 *Personal Record and Camp Record
Cindy- 19
Jean- 17 *Personal Record
Janet- 20
Jennifer- 15
Donna- 17

1/2 Mile Run
Janet- 4:34 *Personal Record
Carolyn- 4:58 *Personal Record
Julie- 3:26
Margaret- 4:26 *Personal Record
Cindy- 4:46
Jean- 4:26
Donna- 4:23 *Personal Record
Jennifer- 4:53
Nicole- 4:26 *Personal Record
Pat- 5:39 *Personal Record
Mark- 3:34 *Personal Record
Tracy- 5:26
Monica- 5:13 *Personal Record
Charlotte- 6:11 *Personal Record

The Camp Records now look like this:

Tabata Push Press
1. Julie 20#- 14
2. Cindy 15#- 12
3. Margaret 15#- 11

Tabata Sit ups
1. Tracy- 12
2. Jean- 12
3. Pat- 12
4. Nicole- 12

Tabata Push ups
1. Tracy- 17
2. Monica- 14
3. Jean- 10

Tabata Squats
1. Nicole- 22
2. Julie- 22
3. Janet- 20

1/2 Mile Run
1. Julie- 3:25
2. Mark- 3:34
3. Jill (St. Johnsbury)- 3:55

A special congratulations to Jean for being awarded the black t-shirt for the month of August. I applaud you with 'sticking with it', and becoming a vital part of our community. We appreciate your hard work and the effort and passion you put into each camp session. Thank you.

Fitness Camp August: Week 4 Session 1

Newport Group















Tuesdays workout was a blur in more ways than one! As a camp your speed is amazing and by the look of the pictures, even a camera is unable to keep up :)





Partner Competition + Baseball


Partner Competition- Camp split up into partners, one of you performing Burpees for 60 seconds counting reps and your partner performing Prisoner Squats for 60 seconds counting reps. At the end of 60 seconds tell your partner your reps and their objective is to beat your score, as you will now switch exercises for 60 seconds and try to better your partners score.


Round two we did Push ups and Chin to Knees Partner Competition





Baseball
With the camp split up into two teams you will try to score as many points for your team as you can in 10 minutes. Score a run after completing an exercise at each base and running to the next base:


1st Base: 10 Chin to Knees
2nd Base: 10 Sky and Ground Squats
3rd Base: 10 Burpees
Home: 10 Push ups
Then score a run for your team


Two very close rounds today:
Game 1: It was a 30-30 tie!! (some demanded a recount)
Game 2: Team 1 wins narrowly 29-28, and thus deserves bragging rights for the day.








St. Johnsbury







Poison Control + Strap/Ring Push ups intro





Strap push ups and Ring Push ups are an advancement to floor push ups. There are still modifications that we are able to do to satisfy diverse fitness abilities. There is no doubt the stress that is placed on the whole body when a ring or strap push up is performed correctly. One camper had said, "My abs are really feeling this one!"



Stay tight in the core and focused on your movement, and execute with confidence.





Poison Control
You have a series of five numbers and a series of five exercises. You get to choose which exercise you want to match with which number. No number or exercise can be performed together more than once. Move through the exercises and reps (numbers) as quickly as you are able to twice.





100
80
60
40
20



Burpees
Inverted Rows
Chin to Knees
Prisoner Squats
Push ups





Karen R. 22:28
Karen L. ?
Cindy 18:43
Lynn #1 25:18
Lynn #2 24:33
Mindy 26:53
Anne 22:29
Deb 27:47





A special congratulations to Lynn #2 for earning the black t-shirt award for the August Camp in St. Johnsbury. I have seen more progress from you than I have from any other camper I have ever had in the same time frame you have been with us. Your physical developments as well as your mentality toward your improvements make you a model fitness camper. We are all proud of you!