TheNutriFitness Blog

Author

Order Now ( http://www.reminderband.com)

Previous Newsletter:

Bootcamp Equipment
Outdoor Circuits
Bootcamps For Charity -Marketing example
Affordable Promotional Items For Bootcamp Members

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 one of 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

Outdoor Circuits

With good planning, you can take very little equipment to run a successful class.

Think stations!!

Here's a quick example of a 10 station, 45 minute, outdoor circuit training class:

5 minutes of light jogging, calesthetics (jumping jacks,etc)

Quick demonstration of each station

Each station= 30-45 seconds; as many of the exercise as you can do in the alotted time (allowing participant needs to rest for 10 seconds then jump back into it allows for beginners to participate)

Station #1- push-ups on the Lebert Equalizer

#2-jump rope

#3- scissor kicks

#4- jumping jacks

#5- Pull-ups using the TRX

#6- mountain climbers

#7- kettlebell squats

#8- burpees

#9- med. ball woodchop (one direction)

#10- woodchop other direction

Repeat circuit 3 times. Finish with group abs or group jog, etc...

I like using non-traditional equipment in these outdoor classes as much as I can and notice that I just had to purchase or bring one of each of the above pieces of exercise equipment...kettlebell, TRX, Equalizer, med.ball,jump rope. I didn't have to have one for each camp member!

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

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

BootCamps For Charity

I am running a Charity Bootcamp to benefit Cancer Research.

You can check out what I am doing and feel free to copy any ideas for running your own charity bootcamps.

Click here http://thenutrifitness.com/WorkoutForCharity.htm

(If you would like to donate please feel free to do so. It is for a good cause)

Affordable Promotional Items For Bootcamp Members

Here Is one very popular and affordable item I have used for camp members.

I had the bands imprinted with my bootcamp name and phone number, camofluage colored.

I have used Reminderbrand company since they are the most affordable.

Reminderband is offering a really great deal right now on custom silicone wristbands. Get 10% off of your order by using the promo code AAA8e39c29 through June 15th, 2007.

These bands are great for sports teams, fundraising, Bootcamp, clients and friends. You can order as low as 5 bands! Feel free to give this promo code to anyone you know who also might be interested in this deal.

Reminderband makes the best quality wristbands. They have great customer service as well. You can even create your own artwork to be put on the bands. The shipping is very fast and they'll give you a tracking number to track your order too.

Enjoy!

Save 10% on custom silicone bracelets with promo code: AAA8e39c29
____________

Order as few as 5 wristbands

Orders must be placed before June 15th 2007 to receive 10% discount

Get your wristbands in less than a week

http://www.reminderband.com

If you are looking for new workouts and want to see thousands of sample workouts make sure to visit Workoutpass

Thank you

Georgette Pann BS,CSN,CPT,LPTA

Author

Order Now ( http://www.reminderband.com)

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

Change email address / Leave mailing list
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Tuesday, April 24, 2007

Fitness Bootcamp Strategies,Marketing,Promos...

Hi Everyone!

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

Also in this newsletter :

Bootcamp Equipment
Outdoor Circuits
Bootcamps For Charity -Marketing example
Affordable Promotional Items For Bootcamp Members
New :Sure Victory Bootcamp Pro Kit

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

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

Outdoor Circuits

With good planning, you can take very little equipment to run a successful class.

Think stations!!

Here's a quick example of a 10 station, 45 minute, outdoor circuit training class:

5 minutes of light jogging, calesthetics (jumping jacks,etc)

Quick demonstration of each station

Station #1- push-ups on the Lebert Equalizer

#2-jump rope

#3- scissor kicks

#4- jumping jacks

#5- Pull-ups using the TRX

#6- mountain climbers

#7- kettlebell squats

#8- burpees

#9- med. ball woodchop (one direction)

#10- woodchop other direction

Repeat circuit 3 times. Finish with group abs or group jog, etc...

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

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

BootCamps For Charity

I am running a Charity Bootcamp to benefit Cancer Research.

You can check out what I am doing and feel free to copy any ideas for running your own charity bootcamps.

Click here http://thenutrifitness.com/WorkoutForCharity.htm

(If you would like to donate please feel free to do so. It is for a good cause)

Affordable Promotional Items For Bootcamp Members

Here Is one very popular and affordable item I have used for camp members.

I had the bands imprinted with my bootcamp name and phone number, camofluage colored.

I have used Reminderbrand company since they are the most affordable.

Reminderband is offering a really great deal right now on custom silicone wristbands. Get 10% off of your order by using the promo code AAA8e39c29 through June 15th, 2007.

Enjoy!

http://www.reminderband.com

If you are looking for new workouts and want to see thousands of sample workouts make sure to visit Workoutpass

Thank you

Georgette Pann BS,CSN,CPT,LPTA

Author

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

Change email address / Leave mailing list
Hosting by YourMailingListProvider

Tuesday, April 10, 2007

Fitness BootcampStrategies-New: Bootcamp Equipment, Pro kit.....

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 :

Hot:New Bootcamp Equipment
New :Sure Victory Bootcamp Pro Kit
Workouts of the Week-Bootcamp Dynamic Warm-up

Bootcamp Equipment

Simple, lightweight and versatile should be the key considerations when you are purchasing 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 one of my favorites, in fact I've sent up a whole page for you to check it out: http://bootcampfitnessworkouts.com

Any questions on TRX just email me nutrifit@georgettepann.com

The LEBERT EQUALIZER Total Body Strengthener™targets muscles we love to hate. It works 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

Tubing bands and jump ropes are also great equipment options that are lightweight, versatile and portable. Other choices include yoga mats, heavy balls, agility ladders and low athletic hurdles or cones. After you have identified your equipment needs, you must evaluate each purchase in terms of cost per participant and your options to recoup these equipment costs.

Any questions on Bootcamp equipment just email me nutrifit@georgettepann.com

NEW:Sure Victory Bootcamp Pro Kit

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

Workout of the Week

Bootcamp Dynamic Warmup

Complete this program in one circuit.

Exercise

Manual-Notes (if any)

http://www.quatrofitness.com/members/Warmups/Warmup_1.html

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				20 sec

Burpees
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions

Trainer's comments:

Sets	Reps	Weight/ Resistance	Tempo	Time
1				20 sec

Jumping Jacks
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
Land in this position and then return to the starting position and repeat.

Trainer's comments:

Sets	Reps	Weight/ Resistance	Tempo	Time
1				20 sec

Straight Leg Bounds
Run keeping your legs straight and the feet neutral with the ground
Focus on minimizing ground contact with the foot and pull through with the leg.

Trainer's comments:

Sets	Reps	Weight/ Resistance	Tempo	Time
1				20 sec

Ankle Bounces
1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°.
2. Hop continuously on both feet using only the ankles to project body up.
3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics (or full plantar flexion).

Trainer's comments:

Sets	Reps	Weight/ Resistance	Tempo	Time
1				20 sec

Skip (A-Rhythm)
Start with both feet together and begins by driving your left leg up into the air and explode off the ground using the right ankle (like a toe raise) keeping the right leg straight.
Instead of staying in place extend the right foot so that you land 1-2 feet in front of the starting position with the right foot landing. Place left foot on the ground in a skipping motion.
Now drive the right leg up and extend the left ankle in a skipping motion.
Repeat until desired repetitions or distance is met.

Trainer's comments:

Sets	Reps	Weight/ Resistance	Tempo	Time
1				20 sec

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

Author

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

Change email address / Leave mailing list
Hosting by YourMailingListProvider

Sunday, April 01, 2007

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

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

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

Author