Fitness BootcampStrategies-New pro kit, my BirthdaySale(today only)

Hi Everyone!

Welcome new subscribers! Please check the Archives where I have the last 4 Newsletters listed for you  http://www.ymlp.com/pubarchive.php?NutriFitness

 

Also in this newsletter :

• New :Sure Victory Bootcamp Pro Kit
• It's my Birthday!-1 Day Sale
• Bootcamp Workouts of the Week- Bodyweight Circuit

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NEW:Sure Victory Bootcamp Pro Kit

It's my Birthday!!  So I am having a 1 day sale ..

today only! (not yesterday and not tomorrow)

NO exceptions...Ends 11:30pm April 2. Guess my age and I'll throw in another bonus:)

 Sure Victory Pro Bootcamp Kit ...Sure Victory Bootcamp book, 2 DVD's and print manual,Plus 7 Bonuses.Check it out. http://thefitnessbootcamp.com

regular price:67.00  today only: 59.95 (sale price will show upon checkout)

**Sale starts midnight April 2 to 11:30pm April 2

Here is a video sample

Ten 4-Minute Bodyweight Workouts

(copy and paste in your browser)
http://www.bubbleply.com/player.aspx?pid=C69C548E-834F-436B-941A-FB3AF1E2057E

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Workout of the Week

Bodyweight Workout

Complete 3 exercises per circuit except for the last circuit you will complete 4 exercises. No rest within each circuit. Go from one exercise to the next and then rest at the end of each circuit.

Exercise		Manual-Notes (if any)
Adductor Raise 1. Lie on your side and lean up on your elbow. Place your top foot over your lower thigh. 2. Maintaining this position and raise your lower leg keeping it straight. 3. Repeat for the required number of repetitions and then repeat with the other leg. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 20        2 20        3 20
Lateral Leg Raise/Hip Abduction 1. Lay on your right side, resting your upper body weight on your elbow. Using your hand for balance, lift your left leg upward as high as is comfortably possible. 2. Hold for 5 seconds and slowly lower to starting position. 3. Repeat for the recommended repetitions and repeat with the other leg. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 20        2 20        3 20
High Knee Drill 1. Stand in place with feet hip width apart. 2. Drive knee up towards chest and quickly place the foot back on the ground. 3. Drive other knee up in a moderate to fast jog with minimal ground contact time. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 30sec        2 30 sec        3 30 sec
Single Leg Hip Extension 1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc. 2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor. 3. Press until your hips are at full extension. 4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 15        2 15        3 15
Dive Bomber 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 starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground. 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:	Sets Reps Weight/ Resistance Tempo Time 1 15        2 15        3 15
Crunch 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. 3. Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 20        2 20        3 20
Pushup Superman w/ Alternating Arms Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 15        2 15        3 15
Lying Side Crunch 1) Lie with back on floor or bench with knees bent. 2) Start position: Let your knees fall to the right so that your hips are somewhat rotated. 3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee. 4) Return to start position. Repeat with other side. 5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively - elbow does not need to touch knee. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 20        2 20        3 20
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:	Sets Reps Weight/ Resistance Tempo Time 1 30 sec        2 30 sec        3 30 sec
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:	Sets Reps Weight/ Resistance Tempo Time 1 15        2 15        3 15
Single Leg Bound to Box 1. Assume a stance with your feet parallel and shoulder width apart. 2. Explode up using one foot onto the box by pushing off the forward foot. Other leg should be driven up to help clear the box. 3. Land on opposite foot and repeat according to prescribed repetitions. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 15        2 15        3 15
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. 6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 10        2 10        3 10
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:	Sets Reps Weight/ Resistance Tempo Time 1 15        2 15        3 15

If you are looking for new workouts and want to see thousands of sample workouts just like the one above, make sure to visit Workoutpass today.

Thank you

Georgette Pann BS,CSN,CPT,LPTA

http://thefitnessbootcamp.com

Author

Sure Victory Fitness Bootcamp Kit

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

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Fitness Professionals

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The Insider Secrets for Becoming a Profitable and Respected Fitness Professional Through Fitness Boot Camp Group Training!

Fitness Professionals :Now is the time for you to discover how to fully leverage you're time to dramatically increase your income while working less, having more freedom and control over your schedule, expanding your client base, and most importantly, getting your clients lasting results to their fitness goals! http://thefitnessbootcamp.com
 

 

Georgette Pann

Http://thefitnessbootcamp.com
http://thenutrifitness.com
http://allyourstrength.com/fof/gpfof.html

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Re: NutriFitness Get Fit Newsletter March 15

 

3/15/2007 Get Fit Newsletter
HI There! In this Newsletter: local news briefs FRE.EE Stuff for EVERYONE FeatureArticle Feature Recipe More NutriFitness News: Spring Bootcamps starting April! New bootcamp workouts = faster results! Call 288-2409  Healthy Meal Delivery Program through PureFoods Fitness. Click here to learn more about the PurFoods Fitness Healthy Meal Delivery service! Coming Soon to NutriFitness Studio:Fat Loss Seminar Series Class size limited to 10 members. Seminar will run every Thurs night 630-730pm at NutriFitness Studio for 10 weeks.admission $10/class. Call 288-2409 for more information and to get on this list asap.  For NutriFitness Newsletter subscribers Only: 1. My colleague Dr. John Berardi has given some of us elite trainers and strength coaches' permission to share two of his best works with our loyal clients and newsletter readers. One is a fantastically delicious desert eBook that will still help you achieve your loftiest of physique goals while enjoying some great treats, Gourmet Nutrition, the other the most result-driven and super-packed eating and nutritional guide you'll ever read, Precision Nutrition Strategies! John's nutrition and meal planning information is no joke and I know from personal experience, as well do a majority of my clientele, friends and family. So with out any further ado, here are the links for two amazing FR.EE eBook that are definitely going to blow you away! Gourmet Nutrition http://www.precisionnutrition.co m/cmd.php?pageid=514027&u=d Precision Nutrition Strategies http://www.precisionnutrition.co m/cmd.php?pageid=514027&u=s   2. Teleseminar series: have gathered the top fat loss experts in the world and we are bringing them together to share their expertise with whoever wants to listen. It is called the Busy Women's Fat Loss Tele-seminar series and it features experts that are published in Shape, Women's Health, Oxygen and even a trainer to A-list Hollywood stars. Each expert will be interviewed over the phone while you have the ability to listen in.  This lineup is truly "star studded" and will certainly sell out in a very short time.Go here I have also been told that the speakers were able to notify their readers a whole week before you get this email.  That means you better hurry to  Teleseminar and sign up for registration notification before it is too late.  They are limiting the listeners to the first 500 people to sign up. http://www.1shoppingcart.com/app/?af=569474 Don't miss this opportunity to listen in on the secrets of the most successful trainers in the entire world.  Here is the link again.  Go sign up now. http://www.1shoppingcart.com/app/?af=569474   Fitness Professionals: Bootcamp and workout Strategy Newsletter Go here: http://thefitnessbootcamp.com   I Highly Recommend WorkoutPass  WorkoutPass  The Workout Pass has Launched!I am happy to say that NutriFitness will be a part of the Top Fitness Professionals in the world! Please check it out if you haven't already: Click Here WorkoutPass  Stay Fit! Georgette Pann  NutriFitness http://thenutrifitness.com   Blog: http://thenutrifitness.blogspot.com         Can you get thin by eating Thin Mints? You may have heard the buzz lately about Girl Scout cookies. It is that time of year again - when millions of Girl Scout cookies infiltrate homes all around the globe - but this year there has been a widely publicized change in the beloved cookies. The trans fats have been removed. That's right, each shiny box of Thin Mints, Carmel deLites and Peanut Butter Patties will be stamped with a "Zero Trans" label. And just like that, the Girl Scouts get major press on how "health conscious" they are...just like the pastries at a certain coffee chain and even a major US city (New York). So let's address the real issue at hand: Does the removal of trans fats make food healthy? Here's the short answer: No Sorry to burst your bubble there, but you deserve to know the truth. Yes, trans fats are unhealthy. Yes, trans fats have been proven to be of no use or benefit to your body. Yes, trans fats have been linked to an increase in heart disease. Bottom line: trans fats are bad. But simply removing trans fats from an unhealthy food item doesn't magically make that item healthy. A cookie is a cookie is a cookie. It is still loaded with sugar and saturated fat with the main ingredient being empty calories. I'm not telling you this to discourage you from supporting the Girl Scouts. I'm telling you this to keep you from the disillusion that the media tries so hard to harness you with. Eating Thin Mints won't make you thin - not even "Zero-Trans" Thin Mints. So where does this leave you? My desire is that you will approach the "news" about trans fats and other "health" developments with a discerning eye. Yes, it would be great if scientists created a junk food that really was good for our health and made us thin - but we would be foolish to believe it. There is only one way to a healthy and fit body, and that is through proper eating and regular exercise. It isn't a trendy solution or a 'news worthy' discovery, but the fact is that it works every time. Wouldn't you like to take control of your body once and for all? I have a secret for you...it isn't going to be as hard as you think. Good habits are just as addictive as bad ones. Once you begin your journey towards a fitter, healthier, sexier you, nothing will stop you from achieving your goal. Contact me today to schedule your fitness consultation. It's the fastest way to getting the results you want. Take Baby Steps! When it comes to weight loss, baby steps are better than quantum leaps! Don't force yourself to give up all fats or all carbs, and don't chain yourself to a treadmill for hours on end. Take care to move towards your fitness and weight loss goals with moderation and you will arrive safer and healthier for it! Great Grain Burger If you have gone out for a burger lately then you may have noticed a healthy new trend that's not just for vegetarians anymore. It's the meatless burger. These days you can order a meatless burger almost anywhere, but beware that not all healthy patties are created equal. The best ones are made from scratch from fresh ingredients, like the recipe below. Yield: 12 servings Ingredients 1/2 cup uncooked brown rice 1/2 cup uncooked bulgur (Look for bulgur in the cereal, rice or organic food aisle of your grocery store) 1 tablespoon salt-free seasoning blend 1/4 teaspoon poultry seasoning 2 cups water 2 cups finely chopped mushrooms 3/4 cup old-fashioned oats 1 cup (4 ounces) shredded part-skim mozzarella 1/4 cup shredded reduced-fat cheddar cheese 1/3 cup finely chopped onion 1/2 cup fat-free cottage cheese 1/4 cup egg substitute 2 tablespoons minced fresh parsley 1 teaspoon salt 1/2 teaspoon dried basil 1/8 teaspoon celery seed 3 teaspoons canola oil, divided 12 sandwich rolls Lettuce leaves and tomato Instructions In a sauce pan, combine the first five ingredients; bring to a boil. Reduce heat; cover and simmer for 30 minutes or until rice is tender. Remove from heat; cool completely. Refrigerate. In a large bowl, combine the mushrooms, oats, mozzarella cheese and onion. In a blender or food processor, process cottage cheese and egg substitute until smooth. Add mushroom mixture. Stir in the parsley, salt, basil, celery seed and chilled rice mixture. Shape 1/2 cupfuls into patties. In a nonstick skillet, cook four patties in 1 teaspoon of oil for 5 minutes on each side or until lightly browned and crisp. Repeat with remaining patties and oil. Serve on rolls with lettuce and tomato if desired. Nutritional Analysis: One cooked patty equals 126 calories, 4g fat, 15g carbohydrate, 7g protein. Help me help more people! If you know any friends, family or co-workers who would enjoy my newsletter give them a subscription by using the 'Refer a Friend' link below! Forward This Newsletter - Refer a Friend	Refer a Friend - Click Here georgette pann NutriFitness Email Me My Site (570) 288-2409 Subscibers Only:NutriFitness' Book "Sure Victory"-Now on Amazon! Amazon: Get Sure Victory Book Check This Out Real Results - Real Fast Right at Home!  Total Body Workout Dvd's   The release of "Mind Over Matter" A personal trainer's secrets to developing the mindset to achieve any fitness goals. fitness-success
	NutriFitness Sites
	Get Your Workout Pass BootCamp Fitness-Fitness Professionals Fitness Articles NutriFitness Workout DVD's
Email: unitasj@aol.com Phone: (570) 288-2409 Web: http://thenutrifitness.com

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georgette pann   311 market st   kingston   Pennsylvania   18704

 

Georgette Pann

Http://thefitnessbootcamp.com
http://thenutrifitness.com
http://allyourstrength.com/fof/gpfof.htm

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NutriFitness

Hi

   I have a very quick survey for you. Please take the 60seconds to tell us what you would like to see us develope at NutriFitness and give us your feedback.We are looking to develope any product or service that YOU want.It will take you 60sec to give us your feedback,comments,suggestion.Just click the link below.

http://www.surveymonkey.com/s.asp?u=589103335936 

Thank you!

Georgette Pann

co -owner

http://theNutriFitness.com

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Get Fit Newsletter February 15

2/15/2007 Get Fit Newsletter
HI There! Feb. Bootcamp starting now! New bootcamp workouts = faster results! Healthy Meal Delivery Program through PureFoods Fitness. Click here to learn more about the PurFoods Fitness Healthy Meal Delivery service! Yoga: Tues/Thurs. 7PM Call 288-2409 for appointment or more info.    WorkoutPass :The Future of Fitness is here! The Workout Pass has Launched!I am happy to say that NutriFitness will be a part of the Top Fitness Professionals in the world! Please check it out if you haven't already: Click Here WorkoutPass Special Bonus if you get on board at Workout Pass.I will send you a surprise bonus if you send me proof of sign up. My local clients will get Free.e training sessions or Free.e workout DVD. Internet clients will get free.e workout DVD bonus http://workoutpass.com/georg2. (You must e-mail receipt and shipping address)  Stay Fit! Georgette  NutriFitness http://thenutrifitness.com   Blog: http://thenutrifitness.blogspot.com NutriFitness Bootcamp Blog  http://nutrifitnessbootcamps.com   PS. APB - for Betty G   Core Training: Why It Matters to You It seems that you can't walk through a gym these days without the term "core" landing on your ear. Likewise, infomercial products routinely promise to tighten, trim, and tone your "core" and even magazine headlines boast ‘Secrets to an Envious Core'. So what is all the hype about "core" training? And - more importantly - why should you care? Since the fitness industry is notorious for going through crazes (remember jazzercise in the 80's and kickboxing in the 90's) it's understandable for you to be skeptical of the latest fad. However, I have news for you. Core training is definitely worth your time.  In fact, training your core will result in tremendous benefits in a relatively short amount of time. This is because a strong core improves your posture, decreases your chance of injury, increases your power and fu nctionality, and gives you a great-looking lean midsection. Core training is rapidly gaining popularity for one specific reason: sitting leads to a weak core. Sitting? Yep, sitting. Think about your typical work day. If you are like most people then your day starts with a 30-60 minute drive to work, followed by 8 hours at your desk and then another 30-60 minute drive home. That's a lot of sitting. And it all adds up to one thing: a weak core. What is Core Training? The term "core" refers to the muscles of your abdominals and those of your lower back. If you picture your body and then aim for the very center you would be looking directly at your core. The muscles that make up the core play a unique role since they provide stabilization for your entire body. Core training seeks to strengthen the muscles of your abdominal and lower back using coordinated movement. A strong focus is put on contrac ting your abdominal muscles by pulling your belly button in toward your spine throughout the exercises to ensure that your core muscles are engaged. What are the risks of a weak Core? Unfortunately many ailments stem from having weak core muscles. You may be personally acquainted with the most common ailment...lower back pain. Other problems include poor posture, being injury prone, having minimal strength and (drum roll please) a bulging waistline. If you are suffering from a weak core then read on... What are the benefits of a strong Core? Alleviating persistent back pain is one of the most welcomed benefits of a strong core. An increase in strength and protection from injury are also nice, and who doesn't love to lose inches from their waist as a result of tightened muscle? Everyday motions such as lifting, squatting, reaching, twisting and bending will become less challenging after stre ngthening your core. While you may not immediately see the value in this, remember that it is better to be safe than sorry - who really wants to throw out their back while taking out the trash? I sure don't... How can I strengthen my Core? A great place to start is to practice the technique mentioned earlier - pull your belly button in toward your spine, not by simply sucking in your gut, but by contracting your abdominals. Do you feel it? Good. Now make it a habit to do this exercise while you sit. Like on the drive to work...at work...on the drive home - you get the idea. It doesn't stop there - you also want to routinely exercise the muscles of your abdominals and lower back. This can be done by performing exercises that target these specific areas such as crunches and bridges. If your interest has been roused and you want to lean more about core training, then give me a call! I work around the clock to bring fitness into the lives of my clients, and I want to help you too. Contact me now, and let's get to work on reshaping your body - starting with your core. On The Side, Please... Make it a habit to order creamy or rich dressings on the side. This lets you enjoy your favorite tastes, but also gives you the ability to enjoy them in moderation. Dip instead of pour, and save yourself a boatload of calories! Lemon Chiffon Dessert Mmmm, who doesn't love creamy lemon chiffon? This unique take on the beloved dessert has dropped the fat content to only 2 grams and has increased the protein to 11 grams per serving. That is reason to celebrate—pass the chiffon, please. Yield: 6 servings Ingredients: 2 envelopes unflavored gelatin 1-1/4  cups cold water, divided 1-1/3 cups nonfat dry milk powder 2-1/2 teaspoons unsweetened lemon soft drink mix (like KOOL-AID) 3 to 4 drops yellow food coloring, optional 1/8 teaspoon salt 3/4   cup reduced-fat cottage cheese 1 tablespoon graham cracker crumbs Fat free whipped topping Instructions: In a small saucepan, sprinkle gelatin over 1/2 cup cold water; let stand for 1 minute.  Cook and stir over low heat until gelatin is completely dissolved; set aside.  In a mixing bowl, combine the milk powder, drink mix, food coloring if desired, salt and remaining water; beat on high speed until smooth.  Place the cottage cheese in a blender or food processor; cover and process until smooth.  Add milk mixture and gelatin; cover and process until thickened.  Spoon 1/2 cup each into six 6-oz. custard cups.  Cover and refrigerate for 1 hour.  Spread with whipped topping; sprinkle with cracker crumbs. Nutritional Analysis: One serving equals 118 calories, 2g fat, 12g carbohydrate & 11g protein. Know anyone who could use these valuable tips and ideas? Give them a subscription to this newsletter by using the "Refer a Friend" link below! Forward This Newsletter - Refer a Friend	Refer a Friend - Click Here georgette pann NutriFitness Email Me My Site (570) 288-2409 Subscibers Only:NutriFitness' Book "Sure Victory"-Now on Amazon! Real Results - Real Fast Right at Home! Get in Shape at Home: Total Body Workout Dvd's
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Email: unitasj@aol.com Phone: (570) 288-2409 Web: http://thenutrifitness.com

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georgette pann   311 market st   kingston   Pennsylvania   18704

Weight Loss Workout for Busy People

Weight Loss Workout for Busy People

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

You can get an incredible weight loss workout at home without any equipment. That's right, you can burn fat and lose fat in the comfort of your own home. You don't need fancy machines or expensive mega-gym memberships, and you don't have to deal with line-ups or sweaty, stinky fellow gym-members.

Okay, here's the first thing you need. About a 8x8 open area. And your bodyweight. That's it. Don't rest between any of these exercises.

First exercise: Prisoner Squat

Place your hands behind your head, keep your elbows back, and squat down halfway to the ground. Keep your shoulder blades together to work your upper back and push your hips back as you squat to work your back of your legs.

Do that 10-20 times depending on your strength levels.

Second exercise: Push-up Plus

Do a regular pushup, but at the top, add a little extra push to round your upper back and make your shoulder blades move away from one another. Do 4-12 reps depending on your strength.

Third exercise: Plank

Support yourself on your forearms and toes and keep your body in a straight line from ankles to shoulders. You'll be "hovering" just above the ground. Keep your abs braced and hold for 10-60 seconds depending on your endurance.

Fourth exercise: Split squat

Stand with one foot 2 feet in front of your body and the other foot 1 foot behind your body. This is a stationary lunge position. Bend your back knee and drop your hips to the floor. Then push up using the muscles of the lead leg. Use a wall for balance or support if needed. Do 5-12 reps per side depending on strength.

Rest 1 minute then repeat the circuit up to 4 times.

Have fun, and burn fat,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

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 turbulance training

 

 

Georgette Pann

Http://thefitnessbootcamp.com
http://thenutrifitness.com

The Park Workout

Easy to start Park Workout that's free and extremely effective for getting lean!

 

It's always good to perform different forms of cardio so you don't get bored of the same old workout you always do, and also to keep your body guessing what you are doing.

The 'Park Workout' is a form of cardio you can perform to get leaner without the need to go to the gym or buy expensive treadmills or exercise bikes for your home.  This workout is designed for individuals looking to get leaner and reduce their body fat; this isn't a workout for gaining mass!

Please remember that this workout is for people who are reasonably fit and want a new challenge, this isn't for absolute beginners or people who are extremely overweight.
You are going to be working out under the hot sun, so unless your park has a roof, I recommend you bring a drink bottle. That's enough talk, let's get started my friend!

The Park Workout:

1. Start off with a light jog for 10 minutes. This gets your muscles warmed up and prepared for the challenge they're about to face.

2. Do a total body stretch for approximately 5 minutes. This is to make sure you perform at your best and so you can prevent injuries.

3. 1 set of 10 push up's, 30 seconds rest, followed by 1 set of the maximum amount of push up's you can do until you literally cannot push yourself up 1 more time. Have a quick 30 seconds rest.

4. Start jogging for 10 minutes at around 65% of your maximum speed. This is good for increasing your fitness levels and burning off excess calories.  After you finish jogging, don't stop and sit down but put your hands behind your head and keep walking slowly and taking deep breaths for around 4 minutes.

5. Sprint 50 meter's for 2 sets, with a 1 minutes rest in between.

6. Do 2 sets of crunches with a minute rest in between. Once you feel a strong burn, then you start counting and try to get up to 10. This is a technique famous boxer Muhammad Ali used.

7. If you have a hill in your park, run up and down the hill for 5 minutes non-stop at a reasonable pace. If you don't have a hill, jog at a quick tempo for 5 minutes. Have a brief rest for 2-3 minutes.

8. Do 2 sets of body weight squats for 20 reps each.

9. Have a 3 minutes rest, you deserve it!

10. Do 2 sets of 50m sprints at your absolute fastest pace.

YOU'RE DONE! You'll probably feel exhausted physically, but you'll feel incredible mentally!

 

Georgette Pann

Http://thefitnessbootcamp.com
http://thenutrifitness.com

 

 

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Making Exercise More Fun

Making Exercise More Fun

 

 

Nothing beats waking up in the morning with the thought
of going to the gym to lift weights or jog on the
treadmill.  After a hard days work, the gym is one
place you don't even want to think about.  Sometimes,
even the thought of exercising at home with your own
equipment can be less than desirable. 

 

Sometimes, just trying to get and stay motivated to
exercise on a regular basis can be a challenge.  No
matter how you look at it, exercise can be downright
boring and even tedious at times.

 

So, you may be wondering just how you can get the
motivation you need to exercise on a regular basis.
If you've been wondering what you can do to make
exercise more fun, you'll find some ideas below that
just may help to make exercise more fun and a little
bit easier.

 

First things first, you should exercise with a friend.
You can challenge each other, help each other out,
keep each other motivated and on track, make each
other laugh or just make a game out of your exercise
programs.

 

You can also try something different.  If you go
to the gym each and every day and use the same
piece of equipment or use the same piece of
equipment at home, you should try mixing things up.
Reverse your routine or just change the order of
your exercises. 

 

 

Go to a city park that has playground equipment and
use the slide, climb on the monkey bars, do pull-
ups, hang from your knees, just let your imagination
guide you.  You don't always need to follow a strict
routine, just get out there and have fun working
your muscles.

 

 

An outdoor circuit in the park is also something
you can try.  There are some parks that have circuit
courses set up with a planned course where all
you have to do is walk or jog to each station and
then follow the instructions. If there isn't a
planned course, then you should do a combination
of jogging and walking, picking a distance of a
couple hundred feet.  Jog 100 feet then drop and
do a couple of pushups, walk the next 100 feet
and then drop to do sit ups.For more information

go to: http://thefitnessbootcamp.com and get your

own bootcamp exercises program used by Fitness

Professionals.

 

 

You can also ride a bike around your neighborhood
or hike on a hiking trail.  A walk in the park or
around your neighborhood is also a great way to
get some exercise.  Doing yoga in the park or on
a beach is also a nice and relaxing way to
exercise both your body and your mind.

 

 

Playing a competitive sport is also something you
can try.  A lot of cities have team activities
such as softball, volleyball, tennis, soccer,
and so on.  These types of activities will not
only provide you with good exercise but they will
also help you to meet new people as well.

 

When you exercise, try to picture your muscles
getting bigger.  Research has shown that if you
focus all of your thoughts on the muscles that
you are working, they will respond better.  Try
to watch them work with each repetition as your
muscles contract and relax.

 

 

As you can tell, there are plenty of ways you can
make exercise more fun and interesting.  You don't
need to follow the same routine day after day,
as you can do many other things to get in some
exercise.

 

 

The important thing is that you should always try
to incorporate exercise in any various form into
your everyday life and make these habits the kind
of habits that will last a lifetime.

 

Georgette Pann

Http://thefitnessbootcamp.com
http://thenutrifitness.com

The Growing Popularity of Fitness Boot Camps

The Growing Popularity of Fitness Boot Camps

 

Ever been to boot camps where you get orders from loudmouthed trainors and all that jazz, er dirt? If not, you have been missing half of your life.

 

Boot camp is from the tough footwear that military boot camp trainees use. Back then, boot camp training is just for problem kids. Now, it's also for adults with problem bodies.

 

More and more people are talking about fitness boot camps and each day more and more signs up for them. Why? Here is a number of definitely valid reasons behind the increasing popularity of fitness boot camps:

 

1. Time Efficiency

 

Since attending fitness boot camp training entails more preparation for disciplinary actions in case one decides to become a slacker, one learns more time management when doing fitness boot camp routines. Unlike other fitness training systems, boot camps make individuals work out the whole body while pressured for time. Usually, within just an hour of the usual fitness boot camp workout, one can very well train the whole body.

 

2. Health Benefits.

 

As many workout trainings provide, fitness boot camps also have various health benefits. Since an hour of boot camp training can already pack an innumerable amount of exercise, the health benefits abound, too. The strength of the muscles and their definition will surely be improved. Cardiovascular health will be augmented, too. Flexibility will also be improved, thus less injury for boot camp trainees, in the long run, of course. Many enlistees say that fat burning can be easily achieved through the increasing fitness levels employed during training. And this increasing level of physical range makes it less boring to enlistees and more beneficial to their strength and endurance. Here are the usual mix-up of the physical activities that fitness boot camp have for enlistees:

 

- abdominal exercises
- free weight exercises
- muscle strength and conditioning exercises
- calisthenics
- military fitness drills
- speed and strength training drills
- stamina building endurance training
- hill or stair climbing
- rope jumping
- obstacle course
- pilates
- track speed training
- yoga

 

 

3. Outdoor Venue.

 

Exercising indoors could be really boring oftentimes. Aside from seeing those old walls and hearing the same music or noise at home, there's just not much stimulation for someone to exercise when at home. This is another popular reason for the fame of fitness boot camps - experiencing nature while it keeps you fit. Usually, fitness boot camps are being held in parks or even in locations with lots of natural views like beaches. Fresh air and the scenes make one always look forward to the next fitness training. 

 

4. For the Gung-Ho.

 

As many knows, any boot camp training, even fitness trainings require a big amount of cooperation from the enlistees. Obstacle courses and all those occasions wherein you will rub yourself raw with dirt while fitness training is best enjoyed by those who don't mind experiencing them, of course - the adventurous ones. But for those who were so spick and span and tamed all their lives, this one great time to get wild and dirty while being mindful of your fitness boot camp instructors' orders, of course. This is because instructors, who are mostly retired military personnel, know their position so much that they can impress it too well at times. If you are not so self-disciplined, learning it from the fitness boot camp training will do you good. It will not only make you physically fit but also make you learn a thing or two on how to mingle well with others.

 

 

5. Camaraderie is Best Enjoyed.

 

 

Any boot camp training usually imposes the spirit of camaraderie since there usually are the buddy-buddy activities. There are even disciplinary actions wherein your partner may be punished for any offense that you incur. With all the group activities in fitness boot camps, it will be hard for one to not gain a friend after the training.

 

The hustle and bustle of our busy lives make many of us yearn for the action-packed experience provided by fitness boot camps. If you are not that physically-compromised, why not give fitness boot camp training a try? It will be one fun and fit experience, really!

 

Georgette Pann

Http://thefitnessbootcamp.com
http://thenutrifitness.com

 

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Easy to start Park workout that’s free and extremely effective for getting lean

Easy to start Park Workout ......that's free and extremely effective for getting lean

 

  It's always good to perform different forms of cardio so you don't get bored of the same old workout you always do, and also to keep your body guessing what you are doing.
The 'Park Workout' is a form of cardio you can perform to get leaner without the need to go to the gym or buy expensive treadmills or exercise bikes for your home.  This workout is designed for individuals looking to get leaner and reduce their body fat; this isn't a workout for gaining mass!
Please remember that this workout is for people who are reasonably fit and want a new challenge, this isn't for absolute beginners or people who are extremely overweight.
You are going to be working out under the hot sun, so unless your park has a roof, I recommend you bring a drink bottle. That's enough talk, let's get started my friend!
The Park Workout:
1. Start off with a light jog for 10 minutes. This gets your muscles warmed up and prepared for the challenge they're about to face.
2. Do a total body stretch for approximately 5 minutes. This is to make sure you perform at your best and so you can prevent injuries.
3. 1 set of 10 push up's, 30 seconds rest, followed by 1 set of the maximum amount of push up's you can do until you literally cannot push yourself up 1 more time. Have a quick 30 seconds rest.
4. Start jogging for 10 minutes at around 65% of your maximum speed. This is good for increasing your fitness levels and burning off excess calories.  After you finish jogging, don't stop and sit down but put your hands behind your head and keep walking slowly and taking deep breaths for around 4 minutes.
5. Sprint 50 meter's for 2 sets, with a 1 minutes rest in between.
6. Do 2 sets of crunches with a minute rest in between. Once you feel a strong burn, then you start counting and try to get up to 10. This is a technique famous boxer Muhammad Ali used.
7. If you have a hill in your park, run up and down the hill for 5 minutes non-stop at a reasonable pace. If you don't have a hill, jog at a quick tempo for 5 minutes. Have a brief rest for 2-3 minutes.
8. Do 2 sets of body weight squats for 20 reps each.
9. Have a 3 minutes rest, you deserve it!
10. Do 2 sets of 50m sprints at your absolute fastest pace.
YOU'RE DONE! You'll probably feel exhausted physically, but you'll feel incredible mentally!

 

Georgette Pann

Http://thefitnessbootcamp.com
http://thenutrifitness.com

 

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