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
Wednesday, February 7, 2007
Tuesday, February 6, 2007
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
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.
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.
Monday, February 5, 2007
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!
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
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
Saturday, February 3, 2007
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.
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
Thursday, February 1, 2007
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!
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
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
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