Fitness Bootcamp Strategies,Resources

 

Hi Everyone!

Welcome to all new subscribers! Please check the Archives often if you are new or just looking for some erxtra goodies. Go here:  Archives There is a lot of valuable information in the archived newsletters from marketing and equipment to freee.e resources and workouts. 

 

 Our private Google Group for BootCamp Trainers

 

 You must request an invitation to get get in. This is the link:

 

http://groups.google.com/group/fitness-bootcamp-pros 

 

I have decided to keep this group private based on feedback from last newsletter.. keep this

 

group active as it is a very good resource for us all. If you haven't joined do so now...

 

you are missing a lot!!

 

I do have our own private member community in the works that will really help you as

 

bootcamp trainers and fitness professionals.  This community atmosphere will be

more condusive tohelping each other out ..easier  as well.

 

This is also a way that I can help you bring traffic to your site or recognition to your products and

services..So In the meantime please send me any and all requests to:fitnessbootcamp1@aol.com

 

What would really help your fitness business? What would you like to see included in this comminty?

 

Would you be willing to be a contributor? Tell me what YOU want!

 

 

 I also have had some requests about websites,webpages and blogs and will address that in this newsletter. 

 

I do want to thank you all for your prayers and support regarding my mom's health...keep the prayers coming! I have some wonderful subscribers on this newsletter...thank you all for your emails!

 

 

 

In this newsletter :

         

Fitness Bootcamp Websites 

Fitness Marketing and Resources

Bootcamp Workout

Tesimonials 

Bootcamp Equipment

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 Fitness Bootcamp Websites

   Over the past several weeks I've been getting a lot of questions about fitness bootcamps websites.

The questions have ranged from "should I have a website for my bootcamp business", all the way to "who built your websites", and pretty much everywhere in between.

So I tracked down the one guy pretty much the entire fitness industry goes to for website help, President of Fitness Website Design, Allen Hill.

Go here to read the rest: Bootcamp Website Help  (click here it opens in new window)

Or http://www.georgettepann.com/GpannAllenHill.pdf 

 

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Fitness Marketing  and Resources

 1.Get Fre.e.e Automated Fitness Lead Generation Strategies Here: Fitness leads

 2.How To Get More Leads, Sales, and Income From Your Fitness Website.

Go here:Fitness Website Profits

3. How to Market Your Club:  http://www.marketmyclub.com/book/How_To_Market_You_Club_ebook.pdf

4.Special Report from Meg Fitness "Creating the Proper Business Structure".

Click the link below to access the Special Report.
http://dc19.4shared.com/download/33163250/c6c736cb/BusStructure.pdf

5.Plenty of group and bootcamp workouts at www.turnstep.com Thanks to Beth from our private google group

6. Get OutDoor Fitness Games -over 25 games for you to use in this new Fitness Games manual.

Get it here: Fitness Games

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 Boot Camp Comando Workout

Commando Workout Indoor routine warm up:

Quick 3-minute jog
Arm circles 30 seconds each way (forward and back) while hopping back and forth on toes.
20 squats
20 toe raises
20 jumping jacks
20 pushups

Stretches:

Chest
Lunge side
Lunge front
Low squat
Forward calf and hip flexor
Bent over lower back and hamstring
Cross body back and shoulder

Exercises and sequence:

Pushups continuous for one minute, hold the top position if you cannot continue.
Sit-ups continuous for one minute, hold the top position if you cannot continue.
Pushups 20 repetitions (reps)
Sit-ups 20 reps
Pushups 15 reps
Sit-ups 15 reps
Pushups 12 reps
Sit-ups 12 reps
Body weight (B.W.) squats 1 min
V-ups 30 seconds (sec) This is a sit up where both the lower and upper body come off the ground to meet at a point above your stomach.
Alternate forward lunges 1 minute (min)
V-ups 30 sec
Burpee's 30 seconds From the standing position, squat down and shoot your legs back so that you are now in the push up position. From there pull your legs back in stand up and jump with your arms overhead.
Side to side lunge

Skip rope for one minute

B.W. squats 1 minute
V-ups 30 sec
Low position squat holds (5 second bottom holds) 1 minute
Mountain climbers 30 sec While in the push up position pull your legs in one at a time so that you are essentially running in the horizontal position if you go fast enough.
V-ups 30 sec
Side to side lunge 30 sec

Skip for one minute

Pushups 25
Arm circles 30 sec forward than back Keep thumbs pointing down.
Pushups 15
Arm circles 30 sec forward than back
Pushups 10
Arm circles 30 seconds forward and back

Skip one minute

V-ups 30 sec
Squat thrusts 30 seconds Almost like the mountain climber but while in the push up position both legs are pulled in and shot back at the same time.
Jumping jacks 1 min
V-ups 30 sec
Knees high jog 30 seconds
Butt kicks jog 30 seconds Running on the spot while kicking your own butt!
Side crunches 30 per side

Finishing ab routine

Hip rolls x20 Raising the hips and tailbone off the ground, a reverse crunch.
Crunches x20
Static hold bridges for 1 minute Basically a pushup position but you will be resting on your forearms instead of your hands, just hold it!
Repeat circuit 3 times with no rest.

Outdoor routine:

· Periods of light jogging followed by sprints (2minute jog, one minute sprint)
· Every 5 minutes break for push ups, sit ups, jumping jacks or lunges.
· Depending on location chins and bench dips are optional
· Total run time would be 30-40 minutes

 

 Get more fat loss workouts ==> http://georgettepann.com/bodyweight  

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Sure Victory Bootcamp Pro Version -

 

If you are thinking of investing in The Sure Victory Bootcamp Kit,,Get it now! 

Sure Victory testimonials:

Georgette,Hello!  Just an update from me in California to let you know about my very successful 1^st Bootcamp which is currently in week 4 and I am starting another camp next week!  I love the Sure Victory Boot Camp product I got from you a few months ago.  It’s like the ultimate Boot Camp Bible…I’ve got it printed in color and bound, and I whip it out frequently as a resource (I have it printed twice so it’s handy).  The audios are great too.  I have a huge library of must-have MP3 files like yours that continue to provide insight and inspiration when I’m out and about.  I highly recommend the Sure Victory product to anyone brand new or anyone who thinks they have enough know-how already, they surely need Sure Victory!!

Thanks for keeping me informed with your monthly Fitness Bootcamp Strategies Newsletter, too.

Beth Middlekauff
www.bethmidfitness.com

Can you buy a booming business opportunity for less than a 100. bucks?
What about commandeering a cash-cow of a career for less than a car payment?
You can if you buy Georgette Pan's Sure Victory like I did! Everything from assessments
to organizing, from exercises to execution it's all you'll need to put together winning and
profitable Bootcamps as soon as you turn the last page. Don't miss out on the easiest
raise you've ever earned, earn it by purchasing Sure Victory before she comes to her senses
and boosts the price. (the bonuses are really sweet too! don't wait!)"
- King Hoover - Host of FIT FOR A KING on SIRIUS Satellite Radio Channel 161
 
 Hi Georgette
"I was more than surprised when I received my copy of Sure Victory. The material was easy to apply
and implement and I was able to begin programming two different 3x weekly Bootcamps right away.
The forms totally rock and make anyone seem like a Major veteran in just a few hours work, I can't thank you
enough for all your help. Thanks for putting together a great product that will help anyone make a lot more
money AND their clients a lot more fit. I was blown away by the bonuses too, I don't remember ever getting
so much for so little." - King Hoover- Host of FIT FOR A KING on SIRIUS Satellite Radio Channel 161   
 

Hi Georgette,

Thanks so very much for all the help. I finally started and everyone is thoroughly enjoying it! Thanks to you for giving me all the help!! Was a wee bit apprehensive in getting going but now  it's 'A' for AWAY!!

The e books are invaluable! Thanks so much especially the nutrition stuff as it's not my strong point.

Sharon Linde

sharonlinde@gmail.com

HI Georgette,

"Wow, great content, 68 action packed pages! Sure-Victory saved me countless hours of research, and gave me dozens of ideas to be able to launch my own Fitness BootCamp with 20 paying recruits within 3 weeks! 

If you're planning on starting a fitness camp Sure-Victory is an absolute must."

-- Sammie Kennedy, Certified Personal Trainer & Kick-Ass Drill Instructor, www.BikiniBootyCamp.com

Thank you ...have a great week!

Georgette Pann BS,CSN,CPT,LPTA

http://thefitnessbootcamp.com

http://bootcampfitnessworkouts.com  

Author

Sure Victory Fitness Bootcamp Kit

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Bootcamp Equipment: The TRX Suspension training systems allow users to use body weight to perform literally hundreds of exercise progressions for every body part and plane of motion; these can be used just about anywhere.

The TRX is  my favorites check it out: http://bootcampfitnessworkouts.com  

 The LEBERT EQUALIZER Total Body Strengthener™targets the triceps, lower abs and back muscles like no other. Participants use their own body weight as resistance and decide what level is right for them. 

   To check out Equalizer click banner or go to http://www.easywebautomation.com/app/?af=575564

 

For more ideas and help setting up and running fitness camps check out the NEW:Sure Victory Bootcamp Pro Kit

 

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Georgette Pann BS,LPTA,CPT,CSN http://thefitnessbootcamp.com

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Fitness Pros

Over the past several weeks I’ve been getting a lot of questions about fitness bootcamps websites.
The questions have ranged from “should I have a website for my bootcamp business”, all the way to “who built your websites”, and pretty much everywhere in between.
So I tracked down the one guy pretty much the entire fitness industry goes to for website help, President of Fitness Website Design, Allen Hill.
He’s been my go to guy for all my websites and he’s privately coached some pretty big names in the fitness industry - names like Eric Ruth, Jim Labadie, Patrick Rigsby, and several others.
I asked Allen to shed some light on fitness bootcamp websites so I could share it with you. Here’s what he had to say…

Georgette Pann: As a fitness professional running bootcamps, do I really need a website? What will that do for my bootcamp business?
Allen Hill: In today’s society, ANY business needs a website. In the U.S., 70% of consumers find local service providers using local searches at the search engines.
That means, if you don’t have a website for your local service business (i.e., your fitness bootcamp), you’re completely invisible in the ONE place the biggest portion of your local target market is looking for you!
So the biggest reason you need a website for your fitness bootcamp is simply to be found when your target customer comes looking for what you offer.
If you don’t have a website for your fitness bootcamp, the very customer you’re trying to attract will end up giving your money to someone else, simply because they found their website.
Now obviously, your fitness bootcamp website can (and should) do more than just “get found”. It should actively move people deeper and deeper into your marketing funnels – in other words, it should bring the people who visit your site closer and closer to spending money with you (and re-spending money with you via repeat purchases).
But we can get into more of that exciting stuff later. ;-)
GP: What should an effective fitness bootcamp website include?
AH: Several things really. If your bootcamp website is going to do its primary job of “getting found” at the major search engines, the actual design (or layout) of the site has to be search engine friendly.
Otherwise, the entire thing is pointless.
So first of all, your site will need to be designed so it can rank well at Google and Yahoo, and that starts with your site’s layout.
But like I said a minute ago…
A bootcamp website has to do more than just show up at Google when your local prospects look. Your site has to get people interested and motivated enough to take action. Not later, not when they get a free minute – your site needs to get your visitors to take action right now.
And in my opinion, that does NOT mean you need them to sign up for your bootcamp and pay right now. So I think offering your bootcamp packages for direct purchase right away is a mistake.
To me, it’s VITAL to get that interested visitor on your mailing list first so you can continue to market to them, both now, and in the future. Once they’re on your mailing list, THEN you can let them pay for your bootcamp online, but not until.
To me, that’s the absolute most important thing your bootcamp website should include – some way (preferably multiple ways) to build opt-in mailing lists.
That’s the real key to success in promoting anything online, and fitness bootcamps are no exception.
For my private clients, typically we’ll design a minimum of 5 different ways to add visitors to their mailing lists. And I also show my private clients how to program automated email messages into their mailing lists.
This is what I was referring to when I mentioned moving people deeper and deeper into your marketing funnels…
I like to set up each of the mailing lists with pre-written email messages designed to get the reader to either buy something you offer, and enter into other automated mailing lists (also pre-programmed with email messages designed to promote your offers).
Actually, I’ve written a book on exactly how I create these automated marketing funnels. It shows you how I come up with the ideas, how I create the content for those emails, even how I make sure each of these emails is as profitable as it can be.
I’ve detailed the entire system I teach my private clients (and actually use myself) at http://www.FitnessEcourseMarketing.com.
So to sum up the question, your fitness bootcamp website should have…
1. A search engine friendly design/layout
2. Multiple ways to get people on your mailing lists
Those are really the bare minimum if you want to see any kind of real profit potential from a bootcamp website.
Of course, there are many other things you could add to a fitness bootcamp website to make it even more effective at generating revenue, like adding online registration and payment features.
Those are some things I’ll actually be sharing more about in my newsletter and on my blog at…
Fitness Website Profits Newsletterhttp://www.FitnessWebsiteDesign.com/automated-income.html
Fitness Web Hosting Bloghttp://www.FitnessWebHosting.com/blog
...so if you’re interested in ways to make your fitness bootcamp website even more profitable, stop by and check us out.
GP: How can I set up a bootcamp website on a limited budget?
AH: At http://www.FitnessWebsiteDesign.com we offer several different options that can fit into any budget.
We offer everything from custom bootcamp websites designed from scratch, all the way to several options you can use to build your own website.
Whether you want a website built for you, or you want to do it all on your own (or even anywhere in between), we can help you find a way to get it done right and within your budget.
If you want more information on our fitness bootcamp websites you can visit us at…
http://www.FitnessWebsiteDesign.com/fitness-bootcamp-websites.html

Thank You,Allen….You might want to check out Allen’s lates Fitness Tool…FitnessSiteCenter
Georgette Pann…Creator of Sure Victory Bootcamp Kit

EXCERPT #2FROM THE "SUPER LEAN" SEMINAR

Today, I’m back with another excerpt from the “SUPER LEAN” seminar. Super Lean is a 2 part audio seminar about how to achieve very low body fat, break fat loss plateaus and lose the last stubborn 10 pounds. From Monday, February 11th through Wednesday, February 13th, Tom Venuto is giving away this seminar for free at www.BurnTheFat.com with the purchase of his Burn The Fat program. As I promised last week, today I’m posting another excerpt from the seminar which will show you how you can “lose fat by eating pizza”…(No! I’m not kidding! You really can!)

EXCERPT #2FROM THE "SUPER LEAN" SEMINAR

How to lose fat by eating pizza


QUESTION: "We’ve got a question here which is going to be useful for everybody, because probably everybody listening has their favorite foods that they don’t want to give up. For example, I love chocolate. A caller wanted to know, “Is it possible to get a flat stomach and six-pack abs and single-digit body fat while still enjoying your favorite foods like chocolate or pizza?” What’s your take on that, Tom?”

ANSWER: "Of course it’s possible. You just have to eat small enough portions of chocolate or pizza so you’re still in a calorie deficit. In fact, you could eat 100% pizza and 100% chocolate diet and still lose weight. Heck, if a guy can eat 100% Subway and lose weight, why not 100% pizza?

All you need is a calorie deficit. Of course, I DON’T recommend you eat a100% junk food diet because that’s going to have a negative impact on your health. I’m just trying to make the point that fat loss revolves around having that calorie deficit.

We have some diet book authors, some of them who even have bestsellers on the top of the charts right now, who are spreading the same myth that diet gurus have been spreading for decades; they’re saying calories don’t count. That’s total B.S.

Calories in versus calories out is stating the first law of thermodynamics, but apparently we have a group of people who claim to have figured out a way to avoid the laws of physics.

There’s actually an explanation of why they say that though. What these guys are usually trying to do is to give you a list of eating rules which makes it almost impossible to overeat. You could say that they’re “tricking you” into eating less. I wouldn’t say that’s necessarily a bad thing. If the foods you choose spontaneously make you feel fuller on less calories, I might even argue that’s a good thing.

But they’re misrepresenting how it works because there’s a huge difference between saying “don’t count calories” and “calories don’t count” but they’re lumping them together as if they were the same thing.

Do you see the difference between those two statements? If anybody listening doesn’t see the difference, then make sure that you get the difference, because it’s huge.

Suppose I tell you that the only thing you can eat is lean proteins (like egg whites, chicken, fish and green salads and other vegetables), lean plus green and I’ll also let you take in some essential fats and oils, to make sure you get all the essential nutrients.

Then suppose I say, “Don’t count calories; you can eat as much as you want.” I bet you’re going to have a really hard time eating in a calorie surplus, because I’ve removed food groups that are dense in calories, like starches and grains and sugars.

But does that mean that calories don’t count? No. It means that instead of counting calories you were given a bunch of eating rules that usually curb caloric intake automatically

“Calories don’t count” is one of the worst myths out there because if people don’t understand the calories in versus calories out equation, they’re not going to be able to get past the plateaus that we just talked about and they’re going to start thinking there’s a cause and effect relationship between specific foods and gaining fat.

They’re going to figure, “Eating pizza equals getting fat.” It doesn’t. They’re going to think that eating chocolate equals getting fat. It doesn’t. It’s not a cause and effect relationship where “junk food” automatically turns into fat. Eating too many calories equals gaining fat.

Now if you take a pizza and you load that thing up with triple cheese and sausage and pepperoni and olives and just stack the calories in there, then you have a very calorie-dense food. Even though no food in itself makes you fat, calorie-dense foods, if you eat them frequently, are more likely to give you a calorie surplus.

Or some foods stimulate your appetite or don’t keep you full for long, so you end up eating more of other stuff later, and again, you’re likely to eat in a calorie surplus.

The bottom line? As far as your favorite foods go, my philosophy is that depriving yourself completely of your favorite foods is a great way to make yourself miserable and to be almost certain that you fall off your diet very quickly. My philosophy is allow yourself your favorite foods as long as you acknowledge that calories count and you obey the law of calorie balance.

This is one reason that I don’t prefer the full day off the diet or the free for all cheat day, because some people might interpret that loosely and they may almost feel obligated to see how much food they can eat and how much they can shove down their throats. They say, “Hey, it’s cheat day, so I have to cheat real good. I don’t want to miss out on this!”

They end up in a huge surplus and if they go so far over on the cheat day, when it all averages out over the week, they’re even and they haven’t lost any body fat.

Your best approach is to know your calorie target, or at least the ballpark, and inside that calorie target, give yourself a compliance rule.

One that works really well for me and for my clients is 90% compliance. I give you a list of clean foods like the ones that I mentioned before that include high nutrient density foods with all the essentials and I say, “Eat these 90% of the time. The other 10% of the time, eat whatever you want.”

If you look at it from this perspective, then you can see that there’s no such thing as forbidden foods. For most people, in the long run, any diet that gives you flexibility is going to work better than a diet that demands 100% “clean eating.” This is not only my personal belief, it’salso well supported in the clinical nutrition and behavioral psychology journals.

# # #

I hope you benefitted from this excerpt. To get more details about Burn The Fat, Feed The Muscle and getting this entire “Super Lean” Seminar for free (with the purchase of Tom Venuto's burn the fat program), just visit the burn the fat website at the link below. But hurry, this is only a three day special promotion. it will expire on Wednesday, February 13th at midnight: www.BurnTheFat.com

Plateaus - Why Your Fat Loss Stops

Today I'm posting an excerpt from one of two recent teleseminars featuring fat loss excerpt Tom Venuto. Tom had them transcribed and turned into ebooks and MP3 audios that he's actually giving away for free as part of a 3 day special promotion ending February 14th. Go to www.Burnthefat.com for more information on that.

I wanted to share this excerpt from the seminar with you in particular (I got permission from Tom to reprint this). I think you’ll find it fascinating because it explains the real reasons why people hit fat loss plateaus. It happens especially when you get down to that “last 10 lbs” or when you drop a lot of weight, and you hit the “good” body fat category, but you’re an “overachiever” and you still want to get even leaner… all the way to “ripped”, or at least lean enough to see your abs.

Breaking through plateaus is a challenge, but there IS something you can do about them... read on and see what Tom says about it.

EXCERPT FROM THE "SUPER LEAN" SEMINAR


QUESTION: "Our first question says, “Tom, I know you often say that to get to the point to be able to see your abs, you need to get to single-digit body fat. What if I hit a plateau at about 12% body fat? What do I need to do to break the plateau and get my fat% down to single digits? Should I do more cardio, more weight-training, manipulate my diet somehow?”

ANSWER: "You could do any of the above. You could manipulate your calories, change type of cardio, add cardio duration or frequency. You could increase cardio intensity. You could change your weight-training. You shouldn’t limit yourself.

One of the problems I see with quite a few programs is that they’re too dogmatic. If you hit a plateau, the person with the most flexibility in their approach is the person who’s going to be most likely to get through that plateau.

The first thing though is to understand what a plateau really is. This is important, because if you were losing weight, but now you’re not, there’s only one thing that that could mean; you were in a calorie deficit but you’re no longer in a calorie deficit.

You may be wondering why that happens.

There are four primary reasons you hit a plateau:

The first reason you hit a plateau is because your metabolism decreases. While this does not completely stop fat loss, it does slow down fat loss. If you’ve been cutting calories, especially if you cut them severely, your body adapts by decreasing the metabolic rate. That’s sometimes known as the “starvation response” or “Adaptive thermogenesis.”

The second reason is that you need fewer calories after you lose weight. Calorie needs are directly tied into your body weight. One problem is that after people lose a lot of weight, they tend to keep eating the same way they were eating when they were heavier.

So they’re feeding a smaller person the way they were when they were a bigger person, but when you’re a smaller person, you don’t need as many calories, even at rest (your basal metabolic rate is lower).

A third reason is that when you move that smaller body, you’re not burning as many calories. If you strap on a weighted vest or heavy backpack and go out and hike up a hill, you can tell, obviously, that if you’re lugging around extra weight, you’re burning more calories. So now can you see why, after you lose weight, you burn fewer calories?

The fourth reason is that most people either cheat on their diets or they forget to record part of their food intake. This one requires a little bit of honesty with yourself. Even if you don’t do it intentionally and you don’t “cheat” per se, unconsciously, we’re all terrible at estimating how much food we eat.

Some studies have even showed underreporting calorie intake as much as 50%. In other words, you say, “I’m only eating 1,200 calories a day, but i’m stuck at a plateau!” but you’re really eating 1,800 calories a day which doesn’t give you much of a deficit.

All of these reasons for plateaus get amplified in the later stages of a diet, because biologically speaking, your body is doing everything it possibly can to get you to go off your diet and to get weight to stabilize.

After a long period of dieting and after a large weight loss, your body cranks up the appetite, stimulates cravings and tries to trick you into eating more.

The leaner you get, the longer youve been dieting and the more aggressively you cut calories, the more your body tends to defend its weight, and hold on to remaining body fat.

So it’s really common to hit that plateau when you’re dieted down and leaner. Usually it’s nowhere near as difficult for the overweight person to start losing weight as it is for the lean person to get even more lean. The last 10 lbs is usually a lot harder than the first 10.

If you think about it, it’s pretty unnatural from a biological perspective to walk around with really low single-digit body fat. It’s not beneficial from a survival-of-the-species point of view to have low body fat. So this metabolic adaptation becomes more pronounced the leaner you get.

you’re also at a higher risk of losing muscle, because extra muscle is not econmical when there’s a calorie shortage. Having extra muscle is like having an engine that’s bigger than you need - It’s like a gas guzzler.

The ultimate answer to why you plateau, why that last 10 pounds is so hard to lose and why it’s hard to break into those single digits is that you were in a calorie deficit but for all of the reasons mentioned above, you’re no longer in deficit.

The way to break the plateau then is to:

(1) re-stimulate metabolism and re-set fat-burning and starvation hormones, and

(2) re-establish the deficit.

(3) KEEP AFTER IT!

The question was, “How do I do that? More cardio, more weight training, manipulate my diet?”

You could do all of the above. Eating less or exercising more can both increase a deficit. But one thing you might want to do first, is give yourself a little break. Take your calories up to maintenance level, maybe for a week.

The idea there is not to try to accelerate fat loss, because what you’re actually doing is removing your calorie deficit for a short period of time. What you’re trying to do is facilitate the fat loss when you jump back into it.

It gives your body a physiological break from the stress of dieting; it resets some of those starvation hormones and stimulates your metabolism so when you go back to the calorie deficit, your body responds again.

You also get mental break from the diet as well, which makes it easier to stick with the program when you go back to it.

You could also use a calorie cycling approach, to help prevent yourself from hitting another plateau, and we already covered calorie and carb cycling in the last call.

I also recommend, because so many people underestimate how much they eat, don’t take any chances. Count your calories, or at least become really aware of the portion sizes and maybe even consider keeping a journal.

You’ve probably been told many times by a lot of different “experts” that you don’t have to count calories. But when you’re in a plateau, I’d recommend that you stop guessing and really get serious about what you’re taking in.

Then what you need to do is reestablish that calorie deficit using every tool at your disposal.

Use nutrition by pulling back your portion sizes. Or use cardio. And by increased cardio, I mean increasing energy expenditure. You could increase your frequency. You could increase your duration.

But increasing energy expenditure is not necessarily doing longer workouts, just burning more calories. You could also take the same amount of time that you’re spending right now and increase your intensity.

The whole idea is just burn more calories and stimulate metabolism, which gives you your deficit back again or you can pull back your food intake and give yourself a deficit again from the food side.

There’s more than one way to do it and I don’t think that you should lock yourself in. Use all of the variables and remember that there are TWO sides to the energy balance equation, not one."

# # #

I Hope you enjoyed this excerpt, and mostly, I hope you put the information to good use!

This was just one short excerpt from almost two hours of audio in Tom's new "Super Lean" seminar. Tom is giving away the entire seminar for free with the purchase of his ebook Burn The Fat, Feed The Muscle, but only until February 13th."

You can get more information on Tom's Burn The Fat program AND his new "Super Lean" seminar at: www.BurnTheFat.com

Old School Weightlifting for In-Season Hockey Training

Old School Weightlifting for In-Season Hockey Training
By Mark Powell
For www.EliteFTS.com

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The new wave in ice hockey strength and conditioning seems to be dominated by “functional” training, which often becomes dysfunctional. Let’s look at our goals for in-season lifting and the factors to consider in professional hockey. I’ll also present my program template for in-season hockey training, which has been used successfully in the American Hockey League (AHL).

The professional hockey season is a long affair. It consists of seven months of smashing into each other and getting smashed into the immovable glass and dashers. Travel, hotels, suspect eating, and boozing all work against the players. The summer training will make or break a player. After a 2–4 week layoff for post-season recovery, a player has 3–4 months to build a strength and conditioning base that will carry them through the next season. There’ll be less time than that if the team makes the post-season and even less if the team is lucky enough to go deep in the playoffs.

The primary objectives of the summer program are:

1. Build limit strength—get as strong as possible. The season will take its inevitable toll, and unless the player came into camp completely out of shape, it will be very difficult to build strength in-season.

2. Develop acceleration, agility, and speed. Again, improvement in these areas will be very difficult in-season.

3. Increase lean body mass. Most players from 18–25 are in the prime years to put on lean body mass through a well designed strength and conditioning program and proper nutritional interventions.

I can’t stress enough the importance of the off-season for professional players. If they don’t maximize that training opportunity, they’ve put themselves behind coming into training camp. “Playing your way into shape” doesn’t work anymore unless you’re in that Gretzky/Crosby stratosphere (maybe).

That being said, the objective of my in-season program is to maintain strength, speed, quickness, and acceleration. However, you can’t lift only to maintain. You must design the program like you’re going to build limit strength. Do plyos with an eye toward improving power and maintain body weight using impeccable nutritional practices. I’m extremely wary of central nervous system fatigue, and this will guide every training week. However, running a maintenance program for seven months doesn’t work. The science guys will tell you why. The bottom line is that we all know it’s true, and if you’re running a maintenance program, it’s doomed to failure.

Players will get weaker, body weights will plummet, and fatigue injuries can result. We use stability balls, dyna discs, and BOSU balls as tools to accomplish specific injury prevention goals in addition to (not instead of) lifting heavy weights. My program also emphasizes the posterior chain so we do hip bar deadlifts, stiff leg deadlifts, Romanian deadlifts, band pull-thrus, glute/ham raises, and reverse hypers as staples of the leg work. We’ve avoided good mornings only because the DOMS is so great that I believe it will affect them negatively on the ice.

Now, on to the template...

This changes from week to week based on game schedules (last week’s and the upcoming week’s). Injury state and travel schedules also play a role. We may get one, two, or three lifting days per week. The AHL is mostly a weekend league, but there are mid-week games throughout the year. Our coaches generally give the players a day off, either a Sunday, or if there’s a Sunday game, Monday. We don’t lift on the day before a game, but many players will do some optional core work. Healthy scratches and injured players will lift on game days and get some sort of C-V work in.

We lift after practice, taking 20–45 minutes at most. I want the players to develop and maintain power, strength, and speed throughout the season. Exercises will include one major compound movement and two, maybe three accessory lifts. We will use less volume than what is used in the off-season and the reps stay low on the big lifts (bench, squat, hip bar), usually threes or fives at most. Repeated efforts with dumbbells and body weight may take from 8–12 reps, 2–4 sets depending on the exercise. Core strength is added daily with abs, obliques, and a low back exercise. We have one power rack and two benches, a pulling station, and a glute ham machine to get most of our work done on. It takes planning, but it works. Our guys have maintained body weight, stayed strong throughout the season, and had fewer injuries while following this program.

The EliteFTS template works extremely well in the hockey in-season program. We use a modified conjugated system using dynamic, modified max effort and repetition methods during the season. Over two weeks, each player will get an upper and lower body dynamic day and an upper and lower body max effort day. If the schedule allows, we may also sneak in an explosive day with plyos, cleans, and speed work. We’ve also seen much less tendonitis around the knee because of our posterior chain emphasis.

The players bench or do an alternate bench movement each week. The floor press is great for guys with shoulder issues. Also, we stress shoulder strength. We try to have the players squat two out of each four weeks. Some guys will front squat, again based on shoulder issues. Other weeks, they will deadlift with a hip bar or dumbbells and do a single leg lift. These help with injury prevention. Each workout is completed with 10–15 minutes of stretching, foam rollers, the Stick, contrast hot and cold tubs, and protein shakes to set the recovery process in motion.

This is an early season week. Sunday was off, and the games are Friday and Saturday.

Monday
Exercise Sets
Ladder drills, lateral crossover 3 X down and back
Squat, raise weight each set 5 X 3 reps
Four way lunges, four reps each direction 3 sets right and left
Speed crunches 2 X 20 reps @
Seated plate twists 2 X 20 reps
Glute/ham raises 3 X 10
Tuesday
Exercise Sets
Ladder drills, lateral two in two out 3 X right and left
Bench press, raise weight each set 5 X 5
Dumbbell incline press 4 X 8
Pull-ups or assisted pull-ups 3 X 10
Shoulder box 3 X 10
Weighted crunches 3 X 20

Here’s a late season lifting week. Monday was an off day, and games were Friday and Saturday this week.

Tuesday, 05/06/07
Exercise Sets X reps
Max effort bench press 3 X 3
Three way shoulder raises 3 X 12
Upright rows 4 X 12
Low cable rows 4 X 8
Weighted crunches 3 X 25
Med ball throws, twists 4 X 8
S-ball back extensions 3 X 15
Wednesday, 05/07/07
Exercise Sets X reps
High box jumps onto plyo box or table 5 X 3
Bench split jumps 3 X 10 jumps
Sqaut jumps with dumbbells 3 X 5 jumps
Split squats, front foot on BOSU or Dyna disc 3 X 5
Abs, choice 3 X 25
Seated plane twists 2 X 20
Back extensions 3 X 12

Some closing thoughts regarding hockey training…

The “Westside” template works very well in-season. When in doubt, stay with the dynamic effort work. Players have minimal soreness, and you’re training the central nervous system in a way that will benefit them on the ice.

Don’t try to reinvent the wheel. The functional stuff is fine for auxiliary work and very important for injury prevention, but if that’s all you do, the players will end up weaker and smaller as the season progresses. Bands, sleds and running keep players fresh. Allow for training through injuries, and most players haven’t been exposed to these tools so you’ll look like a genius.

For hockey players who aren’t injured, most, if not all, conditioning work should be done on the ice. The bike tightens hamstrings and hip flexors, neither of which is a desired outcome for your in-season strength and conditioning program.

Hockey players, at least 90 percent of them, have no nutritional knowledge whatsoever. So teaching and coaching proper nutrition will have a huge positive impact on many players. I’ve seen quite a few players gain lean body mass in-season based on eating properly. Read John Berardi’s G-Flux articles to see exactly why.

Posterior chain rehabilitation has brought many players back from knee injuries an average of one week sooner than the doctors thought possible. Toss the knee extension machines to the curb. Hockey is almost a clean slate for the strength and conditioning professional. Lifting using the Westside template has worked amazingly well in-season in the AHL. Once a player has experienced the added jump that proper training can provide, they’re sold.

Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry.

Fitness Bootcamp Strategies,Resources

 

Hi Everyone!

Welcome to all new subscribers! Please check the Archives where I have the lastest Newsletters listed for you  Archives

There is a lot of valuable information in the archived newsletters from marketing and equipment to freee.e resources and workouts. New Subscribers...Please check it out!

 

 Our private Google Group for BootCamp Trainers

 

 You must request an invitation to get get in. This is the link:

 

http://groups.google.com/group/fitness-bootcamp-pros 

 

I am thinking of opening this group up to the public but you will still need to request invitation.

 

If anyone is opposed to this please let me know.

 

 I also have had some requests about websites,webpages and blogs.

 

 I do have a few things in the works that will really help you as bootcamp trainers and fitness

 professionals.

 

In the meantime please send me any and all questions on Bootcamp Websites,Blogs etc to fitnessbootcamp1@aol.com Tell me what you would like help with or ask questions.

 

I am hoping to work out something with Allen Hill to get us going with bootcamp websites

I may run a few questions by our google group first then let all newsletter subscribers voice their opinions...so hold on a little while longer!

 

I also apologize for not getting to newsletter last week but as many of you know my mom is critically ill and this was sudden.So I am doing my best to keep up with things.I also want to thank you all for your prayers and support.

 

Please,if you would like to see anything else just e-mail me and I will do my best to find and

add your suggestions..as you all know I answer all mail personally.(personal email address:

fitnessbootcamp1@aol.com  -do not abuse it :)

In this newsletter :

         

Fitness Marketing,

Fitness Resources

Tesimonials 

Bootcamp Equipment

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Fitness Marketing  and Resources

 1. As featured in the Feb/March 2008 Issue of Fit Pro Network, Noel Lyons gives his views on why more fitness professionals need to add an online component to their business model"

http://www.personaltrainers-online.co.uk/ProductDirectory/product/FreeReports/Debate1-to-1PTvsOnlineFitness.html 

Also check out Noel's Blog http://www.personaltrainersonline.org/wp/

2. Personal Training Profit Secrets Revealed  http://www.fitness-riches.com/files/PTProfitSecrets.pdf

Mega-Marketing for Fitness Professionals . . You can get it here :Mega Marketing

3.Noel Lyons interview with me..we talked about internet,clickbank ,bootcamps and more

 http://www.personaltrainers-online.co.uk/ProductDirectory/product/FreeReports/GeorgettePann.html

4.OutDoor Fitness Games -over 25 games for you to use in this new Fitness Games manual.

Get it here: Fitness Games

 

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Workouts

  Bodyweight Circuit

Exercise
High Knee Drill 1. Stand at foot of agility ladder or just stand in place. 2. Drive knee up towards chest and place that foot in first square or back on the ground. Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time. Trainer's comments: Each high knee equals one repetition.	Sets Reps Weight/ Resistance 1 60  bodyweight
Standard Pushup 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments: If you cannot complete all 15 reps then drop your knees to the floor and continue to 15 reps.	Sets Reps Weight/ Resistance 1 15  bodyweight
Modified Pullup 1) Adjust bar at waist height on power rack. Lie on back and position body under bar so that bar is directly over chest region. 2) Start position: Grasp bar with overhand grip (palms facing forward) and shoulder width apart. Elbows should be facing forward with the backside of body off the floor Only the heels are together in contact with ground. 3) Pull body up towards bar until bar touches chest. 4) Return to start position. Trainer's comments: If you cannot complete all 15 reps then bend your knees and continue to 15 reps.	Sets Reps Weight/ Resistance 1 15  bodyweight
Stationary Bodyweight Lateral Lunge/Squat 1. Start by placing your hands behind your head and your feet placed with a wide stance. 2. Shift your weight and hips to one side and squat down so that your hips drop down behind that foot. 3. Return to the starting position and repeat the same movement to the other side. 4. Alternate this movement back and forth until the desired repetitions are met. Trainer's comments: Each side lunge equals one repetition.	Sets Reps Weight/ Resistance 1 40  bodyweight
Boxing 1. Start by fitting yourself with the proper sized gloves. 2. Next you want to hit the bag with a variety of movements. For example a left jab with a right cross, body punches, right cross only. 3. Proceed to hit the bag for the required time or however your cardiovascular program is designed. Trainer's comments: Each punch counts as one repetition. Shadow box if no bag used.	Sets Reps Weight/ Resistance 1 60  bodyweight
Plank Knee-ins 1. Start by getting on your hands and knees in a push-up position. 2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest. 3. Return the foot back to the starting position and repeat with the other leg. Trainer's comments: Each knee tuck counts as one repetition (e.g. 15 each leg = 30 reps total)	Sets Reps Weight/ Resistance 1 30  bodyweight
Diamond Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments: If you cannot complete all 15 reps then drop to your knees and continue on.	Sets Reps Weight/ Resistance 1 15  bodyweight
Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. Trainer's comments: Each knee tuck counts as one repetition, e.g. 25 each leg = 50 total reps.	Sets Reps Weight/ Resistance 1 50  bodyweight

 

  Get more fat loss workouts ==> http://georgettepann.com/bodyweight  

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Sure Victory Bootcamp Pro Version -

 

If you are thinking of investing in The Sure Victory Bootcamp Kit,,Get it now! 

Sure Victory testimonials:

Georgette,Hello!  Just an update from me in California to let you know about my very successful 1^st Bootcamp which is currently in week 4 and I am starting another camp next week!  I love the Sure Victory Boot Camp product I got from you a few months ago.  It’s like the ultimate Boot Camp Bible…I’ve got it printed in color and bound, and I whip it out frequently as a resource (I have it printed twice so it’s handy).  The audios are great too.  I have a huge library of must-have MP3 files like yours that continue to provide insight and inspiration when I’m out and about.  I highly recommend the Sure Victory product to anyone brand new or anyone who thinks they have enough know-how already, they surely need Sure Victory!!

Thanks for keeping me informed with your monthly Fitness Bootcamp Strategies Newsletter, too.

Beth Middlekauff
www.bethmidfitness.com

Can you buy a booming business opportunity for less than a 100. bucks?
What about commandeering a cash-cow of a career for less than a car payment?
You can if you buy Georgette Pan's Sure Victory like I did! Everything from assessments
to organizing, from exercises to execution it's all you'll need to put together winning and
profitable Bootcamps as soon as you turn the last page. Don't miss out on the easiest
raise you've ever earned, earn it by purchasing Sure Victory before she comes to her senses
and boosts the price. (the bonuses are really sweet too! don't wait!)"
- King Hoover - Host of FIT FOR A KING on SIRIUS Satellite Radio Channel 161
 
 Hi Georgette
"I was more than surprised when I received my copy of Sure Victory. The material was easy to apply
and implement and I was able to begin programming two different 3x weekly Bootcamps right away.
The forms totally rock and make anyone seem like a Major veteran in just a few hours work, I can't thank you
enough for all your help. Thanks for putting together a great product that will help anyone make a lot more
money AND their clients a lot more fit. I was blown away by the bonuses too, I don't remember ever getting
so much for so little." - King Hoover- Host of FIT FOR A KING on SIRIUS Satellite Radio Channel 161   
 

Hi Georgette,

Thanks so very much for all the help. I finally started and everyone is thoroughly enjoying it! Thanks to you for giving me all the help!! Was a wee bit apprehensive in getting going but now  it's 'A' for AWAY!!

The e books are invaluable! Thanks so much especially the nutrition stuff as it's not my strong point.

Sharon Linde

sharonlinde@gmail.com

HI Georgette,

"Wow, great content, 68 action packed pages! Sure-Victory saved me countless hours of research, and gave me dozens of ideas to be able to launch my own Fitness BootCamp with 20 paying recruits within 3 weeks! 

If you're planning on starting a fitness camp Sure-Victory is an absolute must."

-- Sammie Kennedy, Certified Personal Trainer & Kick-Ass Drill Instructor, www.BikiniBootyCamp.com

Thank you ...have a great week!

Georgette Pann BS,CSN,CPT,LPTA

http://thefitnessbootcamp.com

http://bootcampfitnessworkouts.com  

Author

Sure Victory Fitness Bootcamp Kit

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Bootcamp Equipment: The TRX Suspension training systems allow users to use body weight to perform literally hundreds of exercise progressions for every body part and plane of motion; these can be used just about anywhere.

The TRX is  my favorites check it out: http://bootcampfitnessworkouts.com  

 The LEBERT EQUALIZER Total Body Strengthener™targets the triceps, lower abs and back muscles like no other. Participants use their own body weight as resistance and decide what level is right for them. 

   To check out Equalizer click banner or go to http://www.easywebautomation.com/app/?af=575564

 

For more ideas and help setting up and running fitness camps check out the NEW:Sure Victory Bootcamp Pro Kit

 

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Georgette Pann BS,LPTA,CPT,CSN http://thefitnessbootcamp.com

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