Friday September.28th Routine

We did a couple of different routines on Friday. Below you’ll find the results to the reverse pyramid routine we did.

The exercises were

  • Squat Thrust
  • Push up’s
  • Mountain Climbers

Campers were required to sprint 30 yards perform 10 squat thrust, sprint 30 yards perform 10 push up’s and then another 30 yard sprint and do 10 mountain climbers. They then sprint to the beginning of the straight circuit but this time they do 9 reps of each exercise. They continued with the this same sequence until they reached 1 repetition. I apologize but I wasn’t able to record every one’s time. See results below.

6am Time 7am Time 9:30am Time
Deborah H. 11.57 David K. 10.35 Eebie Z. 12.36
John C. 12.55 Jane M. 10.38 Deb G. 12.58
Nicole B. 12.55 Marisha P. 10.44 Michelle F. 13.50
Michelle S. 12.55

Laura F. 14.13

Wendy L. 12.55 Lauri vP. 15.04
Doris F. 12.55 Vanessa P. 15.11

Jamie Z. 12.55

Rob G. 15.11
Michelle B. 14.43 Joanne W. 15.38
Ellen A. 14.43
Mary B. 15.19
Patty O. 15.19

The Magic Ingredient for Body Transformation

This is a paragraph from my next newsletter that will email out on October 1st.

The Magic Ingredient for Body Transformation

Why are some people fit and toned while others struggle with their weight? These fit people make it seem so easy to achieve and maintain results-what do they have that you don’t? It all boils down to one simple thing. The only thing standing between you and your perfect body is: motivation. Yes, motivation is truly the magic ingredient that will transform your body from the one that you have now to the one of your dreams. So what is motivation, anyway? Motivation is……a want, a need and a belief that drives you….the push of your mental forces to accomplish an action….something that makes you do what you do….the desire to accomplish a goal. …something that pushes and pulls you to do certain things. It’s easy to see how motivation can change a person’s life-and body. If you could bottle and sell motivation you would easily make a fortune. But, alas, motivation is something that must be mustered up out of pure will power. So where does this leave you?

Read the rest of this article in my newsletter. In the mean time watch the video below.

Today Was a Great Day!

Today was a great day. After our warm up we started off with a new routine that I learned from a fellow boot camp instructor Scott Colby of Dallas Texas. He calls it “No Gym Required” the exercises were



Push up’s

Knee to chin

60 seconds of each, 45 seconds of each, 30 seconds of each and then 15 seconds of each. These are done non-stop and everyone recorded their repetitions.

6am Repetitions 7am Repetitions
Jamie Z. 271 Marisha P. 294
Tammy B. R. 261 Jane M. 279
Doris F. 259 Gemma S. 246
Ellen A. 246 Carolyn C. 229
Jennifer T. 244 Paul S. 226
Wendy L. 242
Deborah H. 238
Nicole B. 230
Patty O. 225
John C. 218
Janet T. 210
Nnea D. 202
Shirley M. 202
Michelle B. 192
Jackie G. 192
Mary B. 189
Margaret W. 171
Elizabeth B. 135

During the second half of the session we did the “Partner up Routine”. All week we kept running out of time and could not finish it. Today we went all the way through the routine.


First round dumbbell bicep curl with an overhead press and jumping rope vs. squat jumps. The partners with most jump squats wins.

6am Jump Squat Winners 7am Jump Squat Winners
Jennifer T. & Deborah H. Gemma S. & Carolyn C.
Janet T. & Patty O.
Michelle B. & Jackie G.
John C. & Margaret W.

The second round dumbbell walking lunges plus jump rope vs. plank with a 5 sec hold. The partners with most planks win.

6am Plank Winners 7am Plank Winners
Jennifer T. & Deborah H. Marisha P. & Jane M.
Shirley M. & Nnea D.
Mary B. & Elizabeth B.
Tammy & Nicole B.

9:30am Session #8

Congratulations to todays winners of the 1st and 2nd round of exercises

Michelle F.

Eebie Z.

Mary B.

Todays routine after the warm up for the 9:30am camp was 120 reps. The camp was split up into teams of 3. The goal of each team was to be the first team to reach a combined total of 120 reps of a given exercise.

The Exercises

  • 1/4 mile run followed by 20 planks with a 5 second hold at top.
  • 1/4 mile run followed by Medicine Ball PNF’s 10 on each side

Only one person at time from each team was allowed to do the specified exercise. When team members returned from their run and if team mates were still doing the exercise, waiting team members jumped rope until team mates completed the exercise.

This was a fun game of tag shot last week during the cool down.

Week 3 September-October Boot Camp

The camp is in full swing as we just started week 3. So far these are the routines we’ve done.

Day 1
This was test day, if you remember it was an individual effort and we did:

  • push ups for 1 minute
  • sit ups 1 minute
  • 1/4 mile run for best time
  • 5 station circuit 1 minute at each station

Everyone recorded their results so we can compare with our results on the last day of camp.

Day 2 the 9 repetition ladder (partner up)

  • Bicep curl, overhead press
  • chin to knee
  • mountain climbers
  • push up’s
  • hip lift’s
  • jump squats
  • fire hydrants
  • squat thrust/burpees

Day 3 It was an individual effort 3-4 rounds.

  • walking lunges 20 reps
  • jumping jacks 20 reps
  • side step with lateral raise 20 reps
  • opposite arm/leg 20 reps each side
  • 1/4 mile run.

Day 4 120 reps 3 person teams

  • walking lunges
  • bicep curls overhead press
  • MB front press and squat

Day 5 Deck of Cards

  • spades- tricep extensions
  • hearts- cherry pickers
  • diamonds- plank
  • clubs- walking lunges

Day 6 Dice Roll

  1. kettle bell swings
  2. squat & upright row
  3. SA touch row press
  4. agility ladder
  5. 1/4 mile run
  6. straight leg sit up’s

Day 7 Smorgas Board

Cone Drills

  • high knees
  • butt kicks
  • side shuffle
  • kareokee
  • suicides

Ab/Core Drill 30 seconds of work 10 seconds of rest

  • crunches
  • hip lifts
  • fire hydrants

What Is Cellulite?

Cellulite is a term that is used to describe fat deposits under the skin that outwardly give the skin a dimpled, or orange-peel like appearance. Cellulite is most often seen in women because the fat is arranged in large chambers separated by columns of collagen fibers.
Fibrous strands of tissue connect your skin to deeper tissue layers, creating compartments of ordinary fat cells. When the fat cells increase in size, the compartments bulge and produce the dimpling appearance on your skin.

The Truth About Calories And Weight Loss

The media and today’s popular fad diets talk a lot about counting calories. So much so that many people are confused about the truth. Calories are simply a tool to measure how much energy is contained in a given food. The more calories a food contains, the more energy it provides your body.

While calories do provide you with the energy required to perform your daily activities, they are in fact the key to losing weight and accomplishing many fitness related goals.

If you consume more calories than you burn, you will gain weight. Consume fewer calories than you burn and you’ll lose weight. It’s just that simple.

Many marketers of diet programs will try to convince you that you must consume specific ratios of calories from protein, carbohydrates and fat in order to lose weight effectively. The simple truth of the matter is the number of calories you consume determines how much you weigh. The kinds of calories you consume determines how you’ll feel.

Sure, you can lose weight following a low carb diet. But you’ll start to feel tired, irritable, and lethargic. Instead of putting so much focus on the kinds of calories to avoid, instead focus on how many calories you need, and how many total calories you actually consume.

A pound of body fat contains about 3500 calories. If your goal is to lose some excess body fat, start by lowering the amount of calories you eat by 500 per day. Over the course of a week, you’ll have consumed 3500 calories less than you need, resulting in the loss of one pound of stubborn body fat.

Losing fat really is that simple. Burn more calories than you take in and weight loss is inevitable.

Starting A Fitness Routine

In case you’re wondering my last 2 post are newsletters that I sent out to my subscribers. If you’re not a subscriber yet go to to subscribe.

The first week of our September boot camp has ended and we’re starting up our 2nd week. It was awesome saying hello to old faces and meeting new one’s. The first day we started off with fitness testing. Campers were required to do push ups, situps, 1/4 mile run and a 5 exercise circut. They were timed and their results are recorded. On the last day of camp we will do this routine again to compare and monitor everyone’s progress.

Intially when starting a fitness routine you will experience some muscle soreness as your body adjust to the exercises. It’s important to that you eat a well balanced meal before and after your workout to help fuel your activity but also to decrease muscle soreness and speed up recovery prior to your next workout.

One of my favorite pre and post work out snacks is a serving of lowfat organic chocolate milk. Fatty foods are slow to metabolize and do not provide the immediate fuel needed during a work out. Lowfat chocolate milk also has just the right balance of carbohydrates and protein to keep you going through your work out and to speed up recovery afterwards. Not to mention that it is delicious.