Posts Tagged ‘health fitness exercise bootcamps’

B.L.A.C.K. F.R.I.D.A.Y. Workout!

November 26, 2011

Black Friday workout!
Here’s the workout from today in case you missed it! It was awesome!

We did it “12 Days of Christmas” style…just like you sing the song. If you don’t get it, ask me or email me!

Complete this circuit, starting with 1 burpee, then repeat and add the next exercise. Do the number beside the exercise. (ex: 1 burpee, 2 side lunges) Always go back to the top and go through each exercise until you get to the 11th or last exercise.

The B.L.A.C.K. F.R.I.D.A.Y. workout!

Burpee (Do 1)
Side Lunges (Do 2 total)
Alternating side planks (Do 3 total)
Curl to Press (Do 4)
KB Swings (Do 5)
Forward Lunges (Do 6)
Side Hip Raises (Do 7 on each side)
Spiderman Mountain Climbers (Do 8 total)
Speed jumps (Do 9)
Jacks (Do 10)
Plyo skaters (Do 11…DONE!!)
This workout took about 15 minutes to complete, so we decided to add a bonus section to burn off the Thanksgiving calories.
Here’s what we did:
20-10 Tabatas
Round 1: (Do 8 rounds, 20 seconds on, 10 seconds off, then rest for 1 minute)
Running in place
Mountain climbers

Round 2: (Do 8 rounds, 20 seconds on, 10 seconds off, then rest for 1 minute)
Jumping jacks
Pushup jacks

Round 3: (Do 8 rounds, 20 seconds on, 10 seconds off, then rest for 1 minute)
Plank to pushup

Try this one!
Also, don’t forget about our SPECIAL “Immortal” Workout Challenge tomorrow at 10 AM, most likely outside tomorrow at The Palisades.
AND Don’t forget about our Black Friday sale on 1 FULL month of bootcamp for your family and friends for $49…today ONLY!
Email me back or call me to purchase this deal.



“Killer” Workout for Charity!

September 20, 2011

This workout will test your resolve and have you crawling out of the parking lot!

Come on out if you dare to our newest “Challenge” Workout that was deemed “The Killer” by one of our very own bootcampers!

This Saturday, September 24th at 10 AM we’ll hold our monthly charity bootcamp that will leave you thankful to have survived when you’re done.


  The workout will last for about an hour and will feature a strength training circuit with dumbbells, kettlebells, and bands AND a bonus “finisher” sure to finish you off at the end! 
Time:  10 AM to 11 AM
Place:  Palisades Sports Complex, grass court (weather permitting)
Cost:  Minimum $10 donation

WIN Prizes!!
A raffle will be held after the workout for various prizes such as a FREE month of bootcamp, a 2-night stay in Opryland, $50 Mahalo gift certificate, FREE weekend stay on the lake for 10, Carolina Panther Sporty Claus, pet-sitting, and more!

100% of all proceeds go to the Avon Walk for the Cure (for breast cancer), which will be held in Charlotte on October 22 and 23rd.

Will you FAIL or succeed in 2011?

January 17, 2011

As the new year has begun, many of us have made our New Year’s resolutions.

You know, the stuff we can do to make 2011 even better than 2010.

It’s a fun time of year to basically dream about bettering our quality of lives in one or multiple facets of our existence.

But here’s my little Debbie Downer moment for ya…

Sadly, the research reveals that only about 20% of us end up keeping our New Year’s resolutions and guess where the biggest failures are most often found?

Fitness resolutions!

Studies show that only 50% of people who actually start an exercise program quit in 6 weeks or less.

In other words, 1 out of every 2 people give up on their workout routine by mid-February with 10.5 months left in the year- that’s just shoddy at best and I know you’re better than.

Clearly, you don’t want to be another depressing statistic in 2011, right?

More importantly, why do you think so many of people fail to achieve their goals each year when they are so enthusiastic for change and hungry for success on each New Year’s Eve?

Over the years, I have identified the top 3 reasons most people fall short of their fitness goals:

1.) They do not have a fitness goal(s). Specifically, they do not have a written goal. Psychologist who study the art of success claim that 95-97% of people who do NOT have written goals fail, while the 3-5% who do have written goals triumph. You need to be among that elite 3-5% if you want to succeed- period!

2.) They do not have a tried and proven nutrition system to support their fitness goal(s). While most people are willing to follow a diet, they often find themselves overwhelmed by all those fads and gimmicks out there and just don’t know where to start. More specifically, people need to be told exactly what to eat, how often, how much, etc. Done-for-you meal plans leave nothing to chance and since nutrition is 80-90% of achieving any fitness goal, it is clear this is a step that just cannot be skipped.

3.) They do not have a tried and proven workout system to support their fitness goal(s). If you think the diet component is tough (and it is), working out with consistency on your own is nearly impossible in comparison. The reason there are so many more diet books out there than workout books is because most people would rather change the way they eat than move more- after all, it takes less work. Plus, most people still mistakingly believe endless hours of long, slow, and boring cardio is the answer to their bulging waistlines and if they do actually do some strength training it’s done with pitiful form that will result injury before any true fat loss or lean muscle gain will occur. Having a qualified fitness instructor to keep you accountable, motivate you, and tell you exactly what to do do burn fat and build lean muscle is the key to being consistent and consistency is the key to getting rapid and lasting results.

Now before you go and jump off a cliff in the face of this depressing reality, stay tuned tomorrow for a very special announcement about a brand new program I’ve created that will jump-start the most fit year of your life 😉

Crank it!


PS- Here’s a hint… you’ll have a TIGHTER TUMMY IN 10 DAYS!! Oops, I couldn’t contain my excitement 😉

PPS- Be sure to open tomorrow’s email right away as you’ll have to act fast if you want to burn belly fat in 2011!

PPPS- Think about what you would buy yourself as a reward if you dropped a half to a full inch off of your waistline in the 10 days prior… and be sure have fun with it too!

Shout-Outs to Amazing Bootcampers!

January 17, 2011

January has started off with a bang everyone, and I almost got so busy that I forgot to recognize a couple of our campers!  We have several people who are hitting some big milestones!

Number one, congratulations to Liz Page for completing ONE YEAR of bootcamp!  Good job Liz; she is the second camper ever to complete one whole year of bootcamp!

Also, we have a few campers who have surpassed their 9-MONTH mark and are going towards the 1 YEAR milestone!  Congratulations to Deb Segura, Kate Lemond, Mary Eberle, Beth McRorie, Elizabeth Roop, and Teresa Braswell for completing at least 9 months of bootcamp!

I’m also excited to recognize a few campers who have completed at least 6 MONTHS of bootcamp, and it has been such a pleasure to get to know you all!  Great job Carmen Rios, Betty Booth, Stacey Clements, John Spainhour, Brenda Peters, and Leah Daughtry for completing at least 6 months of bootcamp!

Lastly, congratulations to Krish Kesavarum and Donna Whinnery for completing at least 3 MONTHS of bootcamp! (Donna I could be off, and it could be closer to 6, so let me know if I’m wrong!  With me or not, I know you’re training like an animal. J)

Good job everyone!  Keep up the good work!  It’s that kind of consistency that will continue to give you better and better results.  Your fitness will gradually build, and you’ll see your body gradually changing over time.  Thanks so much for your support.  It has been such a pleasure to get to know all of you over the past year!


I know you wanna be thin but how about fit and healthy?

June 25, 2010

Ladies, I’m sitting here at the Indiana Convention Center at registration for my son’s National Championship, and I’m inspired.  If you were here, you would be too…by YOU!

I just came back from a trainer’s conference with some of the fittest, most motivated, and energetic people in the country; but that’s not “it.”  (That’s not why I’m inspired, although you’ll hear more about my conference another time.)

“It” happened here at the National Pokemon Card tournament registration when I looked around at all of these “professional” CARD players.  I never used to notice these things before I became a trainer by the way.  I was taught to look at the inside of a person and not the outside.  However, I couldn’t help but notice that a HUGE majority of the people here are obese.  I guess it alarms me more because this is a group with which my son is highly involved.

That’s when it hit me.  I realized while looking around that YOU ladies are doing something that MOST Americans are NOT doing.  You’re exercising regularly.  You’re doing your best to take good care of yourselves, and you lead active, productive, healthy lives compared to most of our country.  I’ve done a little mini-documentary here at the conference just in the couple of hours that I’ve been here, and I want you to take a look.  I’m observing apparently some of the least active people in the country as a group, or maybe it’s the norm.  (You do know that 33 percent of North Carolinians are obese, right?)

Basically, I can’t figure out which came first, the chicken or the egg.  Did most of these people start playing cards because they were less active in the first place, or did their passion for cards cause their obesity?  I’m posting some pictures as evidence of what I’ve seen here, but please keep in mind that I’m just observing the state of our country and NOT judging.  My observations hit  home to me even more because I’m also so involved in kids fitness, and it’s our kids who are getting the worst end of this.  We have way too many kids who are suffering from obesity in our area and in our country.

I think it’s a good reminder for all of us that our lifestyle and the activities that we do in our daily routines DO make a difference in the shape of our bodies.  If you’ll notice in the pictures, regardless of what size each person is, their shape is indicative of their activity level.  They don’t have muscle tone.  They have an inactive shape.  I’m not picking on the overweight individuals either.  There have been a handful of very thin individuals who also look very inactive, sickly, or weak.

What YOU are doing in our bootcamp class IS making a difference in how your body functions and how it is shaped.   I wanted you to see the difference but even more to FEEL the difference.  Do you feel stronger now since you started working out in class?  Do you feel better physically?  How do you feel about yourself; do you feel a sense of accomplishment from what you’ve done so far and have better self-esteem?  Do you carry yourself differently after you workout?  I have one client whose husband swears up and down that his wife carries herself differently for the rest of the day AFTER her workout AND her demeanor is better.

Anyway, all I want you to take from this blog is that you need to give yourself a pat on the back every time you complete your workout to the best of your ability.  Just showing up is MORE THAN half the battle, and you all are doing an excellent job.  I have a lot of respect for you because of the effort and consistency you’ve displayed in the past few months, so keep it up!  You are all an inspiration and are motivators to those around you, so let’s go!