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

 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. 

The Lebert Equalizer Total Body Strengthener   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.

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

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

http://thefitnessbootcamp.com

http://bootcampfitnessworkouts.com  

Author

Sure Victory Fitness Bootcamp Kit

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

The Lebert Equalizer Total Body Strengthener   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

http://thefitnessbootcamp.com

http://bootcampfitnessworkouts.com  

Author

Sure Victory Fitness Bootcamp Kit

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

http://thefitnessbootcamp.com

Author

Sure Victory Fitness Bootcamp Kit

Georgette Pann BS,LPTA,CPT,CSN http://thefitnessbootcamp.com
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Tuesday, March 27, 2007

Fitness Professionals

Sure Victory Upgrade is Live!!!
 
 
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
 
 



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Thursday, March 15, 2007

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

BurgerIf 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

  1. 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.
  2. 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.
  3. 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!

georgette pann

NutriFitness

Email Me

My Site

(570) 288-2409

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A personal trainer's secrets to developing the
mindset to achieve any fitness goals.
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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
 



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