You can only tell the truth when the WOD is done!
Great work-out
Showing posts with label camps. Show all posts
Showing posts with label camps. Show all posts
Thursday, January 15, 2009
Monday, December 29, 2008
"The Buddy System"
Since todays camps are "bring a friend" camps, we will be working in teams of 2. And you veteran campers will get a chance to help your friend out and get an awesome work out at the same time.
AMRAP
(1 minute stations, 45 second rests)
Push-ups
Squats
Clean and press
Turkish Get-ups
Medicine ball twists
Jump Rope
.
Tuesday, December 9, 2008
10 Great Holiday Fitness Gifts for 2008
If you’re stumped on what to get your friends or family for the holidays, then why not get them a fitness gift. Heck, you could even put some fitness gifts on your own holiday wish list. After all, who doesn’t want to look or perform better? Here is official my top 10 list of the best last minute fitness gifts for 2008:
1.) A Foam Roll
If you’re like most people, you spend a lot of your day nailed down to a desk. And when you actually do have time to workout, all you usually can fit in is the workout itself. Really, who has time for daily stretching?
Well that’s where a foam roller comes in. It’s a phenomenal corrective self-massage tool that will dramatically increase injury prevention and improve performance. It’s ideal to use for at least five minutes post-workout to promote healing of the micro-tears in your muscles that result from high-intensity training to jumpstart the recovery process. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.
If you’re going to get a foam roller, get a good one. The cheaper options tend to wear down into a limp noodle for larger individuals after a couple of months. We now carry a new version that has very dense foam and does not break down at all. I have used it every day for the last several weeks and I swear it still feels as firm as the day I got it! You can get it here.
2.) Iron Woody’s Bands
Resistance bands are by far the most simple, convenient, and affordable equipment option in the fitness industry. They supply complete portability for solid workouts that can be done anywhere. If you are a busy professional who does a lot of traveling, bands are the perfect training tool to take your workouts with you on the road as they can fit in any carry-on bag without a problem. If you are a busy Mom looking to workout in the comfort of your own home, bands can make this happen too. Bands provide the perfect compliment to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero set-up time, are easy on the joints, and are a easy to use!
Paul’s friend Darren Mallette travels constantly for work and he never leaves for a trip without a couple sets of bands. He’s told us that this way, even if he can’t find a decent gym, he doesn’t have to miss his training completely.
3.) A Gift Card for a Gym Membership
You can’t beat a gym membership gift certificate. It’s easy to wrap, comes in 4 convenient term lengths to suit the needs of anyone on your list and you get the satisfaction of knowing you helped someone get started or continue with their training in the new year.
4.) A Gift Card to the Grocery Store
Rather then waste money on an overpriced restaurant; why not give a week’s worth of groceries. After all, everybody’s got to eat, but how many of us actually eat the right stuff to support our fitness goals?
I must admit, I’ve gotten grocery gift cards in the past and they always rate high on my list of best gifts.
5.) A Gift Card to a Massage Therapist
Most of us are crazy busy and super stressed out during the holiday season and nothing eases the tension like a good massage. This is about as can’t miss of a gift as it gets, unless you know someone who doesn’t like to be touched. It’s nice to be pampered on occasion, and though the foam roller I mentioned above can do wonders for the majority of your body, nothing can alleviate tension in your upper back, neck, and head like a good massage therapist!
When I’m in Arnprior and need some work on my muscles I enlist the services of Sarah Bogar RMT (613-623-2092 and sarahbogar.rmt@gmail.com) and in Renfrew I always get my treatments from the ladies at Alternative Health Care Clinic. (432-0097)
6.) Supplements that Work: Protein Powders, Fish Oil, Multi-Vitamin
I have helped hundreds of people lose thousands of pounds of fat. In my journey, I have found only three supplements to be a mandatory part of the optimal fat loss program: protein powders, fish oil, and multi-vitamin supplements.
Protein powders provide great post training nutrition and a convenient meat alternative for on-the-go meals. For a protein powder, look for a brand low in sugar and carbohydrates and with a mix of both concentrates and isolates (fast and slow absorbing proteins). I like Neo-Genixx Whey Fusion. It’s available in Chocolate, Vanilla or Banana. (I can’t pick, I love ‘em all)
Fish oil, or more appropriately entitled an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition. Studies show that krill oil provides the most effective dosing of EFA’s.
A multi-vitamin provides keys vitamins and minerals that are tough to obtain unless your diet is near picture perfect. I don’t know about you, but I like to cover my bases when it comes to my health. Be sure to choose a multi-vitamin supplement that is made from whole foods rather than synthetic materials.
In our house (and gyms) we rock the PVL Multi-Maxx vitamins. They are a top quality at an affordable price.
7.) Sport-Specific Gift
This gift is pretty simple: if you want to give a great gift to an athlete then get them something unique that compliments their sport, whether it be fitness equipment, apparel, or both.
8.) Fitness Book or Subscription to Fitness Magazine
Everybody can use a bedtime or bathroom reading source! If you have just read a good fitness book that you know a friend or family member would benefit from, hook them up with their own copy. Better yet, people love magazine subscriptions. Personally, I am a big fan of Men’s Health and Women’s Health. These magazines are filled with tons of workout, nutrition, and lifestyle tips catered to each sex and I try to never miss an issue. I know it sounds funny that I read men’s Health being a woman, but I work with a lot of guys so I need to keep up with the stuff they are reading too.
9.) Wireless MP3 Headset
This one’s a bit pricey, but man is it worth the unparalleled listening pleasure and convenience. It’s this simple: drag and drop your workout MP3’s onto the headset using a USB cable and then press play and rock out while you train your butt off. There are no annoying wires to deal with and the headphones are comfortably, yet firmly locked on your head so they never fall off and you never miss a beat.
10.) A Gift Card to a Fitness Boot Camp
Boot camps provide a fun and exciting team environment that guarantee better results than one-on-one personal training for only a third of the cost… it’s a total no-brainer.
Any good boot camp worth its weight offers free trials and money-back guarantees to all newcomers because they are so confident their program works that you’ll more than likely continue after a test-drive, This way there is typically no risk on your part… besides getting you butt kicked, in a good way ;)
So join a fitness Boot Camp with at least one other friend or family member or buy a boot camp gift card to give to your loved ones. As a boot camp instructor myself, I know firsthand that clients always get better results when they embark on a fitness journey with others.
And if you live in the Renfrew or Arnprior area, come work with us for the best boot camp training in the Ottawa Valley by visiting www.ultimatefitnessgyms.com/bootcamps We’ll change your life and have you looking better naked this New Year, guaranteed!
Train hard for the holidays and have a very safe and happy New Year!
1.) A Foam Roll
If you’re like most people, you spend a lot of your day nailed down to a desk. And when you actually do have time to workout, all you usually can fit in is the workout itself. Really, who has time for daily stretching?
Well that’s where a foam roller comes in. It’s a phenomenal corrective self-massage tool that will dramatically increase injury prevention and improve performance. It’s ideal to use for at least five minutes post-workout to promote healing of the micro-tears in your muscles that result from high-intensity training to jumpstart the recovery process. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.
If you’re going to get a foam roller, get a good one. The cheaper options tend to wear down into a limp noodle for larger individuals after a couple of months. We now carry a new version that has very dense foam and does not break down at all. I have used it every day for the last several weeks and I swear it still feels as firm as the day I got it! You can get it here.
2.) Iron Woody’s Bands
Resistance bands are by far the most simple, convenient, and affordable equipment option in the fitness industry. They supply complete portability for solid workouts that can be done anywhere. If you are a busy professional who does a lot of traveling, bands are the perfect training tool to take your workouts with you on the road as they can fit in any carry-on bag without a problem. If you are a busy Mom looking to workout in the comfort of your own home, bands can make this happen too. Bands provide the perfect compliment to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero set-up time, are easy on the joints, and are a easy to use!
Paul’s friend Darren Mallette travels constantly for work and he never leaves for a trip without a couple sets of bands. He’s told us that this way, even if he can’t find a decent gym, he doesn’t have to miss his training completely.
3.) A Gift Card for a Gym Membership
You can’t beat a gym membership gift certificate. It’s easy to wrap, comes in 4 convenient term lengths to suit the needs of anyone on your list and you get the satisfaction of knowing you helped someone get started or continue with their training in the new year.
4.) A Gift Card to the Grocery Store
Rather then waste money on an overpriced restaurant; why not give a week’s worth of groceries. After all, everybody’s got to eat, but how many of us actually eat the right stuff to support our fitness goals?
I must admit, I’ve gotten grocery gift cards in the past and they always rate high on my list of best gifts.
5.) A Gift Card to a Massage Therapist
Most of us are crazy busy and super stressed out during the holiday season and nothing eases the tension like a good massage. This is about as can’t miss of a gift as it gets, unless you know someone who doesn’t like to be touched. It’s nice to be pampered on occasion, and though the foam roller I mentioned above can do wonders for the majority of your body, nothing can alleviate tension in your upper back, neck, and head like a good massage therapist!
When I’m in Arnprior and need some work on my muscles I enlist the services of Sarah Bogar RMT (613-623-2092 and sarahbogar.rmt@gmail.com) and in Renfrew I always get my treatments from the ladies at Alternative Health Care Clinic. (432-0097)
6.) Supplements that Work: Protein Powders, Fish Oil, Multi-Vitamin
I have helped hundreds of people lose thousands of pounds of fat. In my journey, I have found only three supplements to be a mandatory part of the optimal fat loss program: protein powders, fish oil, and multi-vitamin supplements.
Protein powders provide great post training nutrition and a convenient meat alternative for on-the-go meals. For a protein powder, look for a brand low in sugar and carbohydrates and with a mix of both concentrates and isolates (fast and slow absorbing proteins). I like Neo-Genixx Whey Fusion. It’s available in Chocolate, Vanilla or Banana. (I can’t pick, I love ‘em all)
Fish oil, or more appropriately entitled an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition. Studies show that krill oil provides the most effective dosing of EFA’s.
A multi-vitamin provides keys vitamins and minerals that are tough to obtain unless your diet is near picture perfect. I don’t know about you, but I like to cover my bases when it comes to my health. Be sure to choose a multi-vitamin supplement that is made from whole foods rather than synthetic materials.
In our house (and gyms) we rock the PVL Multi-Maxx vitamins. They are a top quality at an affordable price.
7.) Sport-Specific Gift
This gift is pretty simple: if you want to give a great gift to an athlete then get them something unique that compliments their sport, whether it be fitness equipment, apparel, or both.
8.) Fitness Book or Subscription to Fitness Magazine
Everybody can use a bedtime or bathroom reading source! If you have just read a good fitness book that you know a friend or family member would benefit from, hook them up with their own copy. Better yet, people love magazine subscriptions. Personally, I am a big fan of Men’s Health and Women’s Health. These magazines are filled with tons of workout, nutrition, and lifestyle tips catered to each sex and I try to never miss an issue. I know it sounds funny that I read men’s Health being a woman, but I work with a lot of guys so I need to keep up with the stuff they are reading too.
9.) Wireless MP3 Headset
This one’s a bit pricey, but man is it worth the unparalleled listening pleasure and convenience. It’s this simple: drag and drop your workout MP3’s onto the headset using a USB cable and then press play and rock out while you train your butt off. There are no annoying wires to deal with and the headphones are comfortably, yet firmly locked on your head so they never fall off and you never miss a beat.
10.) A Gift Card to a Fitness Boot Camp
Boot camps provide a fun and exciting team environment that guarantee better results than one-on-one personal training for only a third of the cost… it’s a total no-brainer.
Any good boot camp worth its weight offers free trials and money-back guarantees to all newcomers because they are so confident their program works that you’ll more than likely continue after a test-drive, This way there is typically no risk on your part… besides getting you butt kicked, in a good way ;)
So join a fitness Boot Camp with at least one other friend or family member or buy a boot camp gift card to give to your loved ones. As a boot camp instructor myself, I know firsthand that clients always get better results when they embark on a fitness journey with others.
And if you live in the Renfrew or Arnprior area, come work with us for the best boot camp training in the Ottawa Valley by visiting www.ultimatefitnessgyms.com/bootcamps We’ll change your life and have you looking better naked this New Year, guaranteed!
Train hard for the holidays and have a very safe and happy New Year!
Tuesday, December 2, 2008
4 Tips for a Fat Free Body during the Hollidays
We all know the holidays can be busy. However, don't let yourself get caught in the trap of not training to make more time for holiday errands or events. It is a big mistake to risk losing the lean muscle mass and strength that you have worked so hard to build and maintain. Why you ask? Losing lean muscle mass will cause your resting metabolic rate to drop, which accounts for the vast majority (about 60-75%) of your total daily calorie burning. This means that everyday you will be burning less and less calories which will put you at a much greater risk of putting on ugly, extra body fat during over the holidays. additionally, losing strength will mean that the next time you start to work out your performance will be below par and you’ll get smacked in the face with that ugly word that no one ever wants to encounter when it comes to their training: regression! Furthermore, there are many simple ways to maintain or increase the number of calories you burn per day, both from exercise and from your normal daily activities, to stay fat-free this holiday season. Use the strategies we've listed below to maintain and/or increase your current amount of lean muscle mass and maximize your daily calorie burn to best protect yourself against the deadly holiday bloat
1.) Perform at least one "full blast" strength training session per week
Research has shown that only a single strength training workout per week during times when you cannot train as frequently as you normally do is an effective way to maintain your current levels of strength and lean muscle mass. So, to best maintain your strength and lean muscle mass, shoot for at least one good strength training workout per week to stay buff during the holidays and to prevent unwanted regressions in fitness. To best prevent fat gain, aim for three total body strength workouts per week. To maximize fat burning, perform three total body strength workouts per week and also perform three cardio interval workouts per week on non strength-training days.
2.) Hit Your Totals
Your body is a moron. In other words, it cannot differentiate between 100 push-ups performed in a row versus 100 total push-ups performed throughout the day. When you honestly cannot find a five to 20-minute time slot to complete an effective total body workout, look for hidden chunks of time during the day to get in a certain number of daily repetitions for a certain number of exercises that work your entire body. Got a few free minutes from now until you need to take the turkey out of the oven? Then, bang out 10 push-ups, 10 rows, and 20 squats. Using this method throughout the day will lead to big numbers by the end of the day that will burn the same amount of calories in addition to creating similar muscle building effects as if you did all of the exercises at once during a single workout.
It is important to remember that this “Hit Your Totals” routine is merely a "plan B" option to the ideal 20-minute interval training workouts which are scientifically proven to burn nine times more fat than ordinary exercise.
3.) Rage Against The Machines
Machines have made us an incredibly out of shape and overweight society. This holiday season make it a point to not use them! Now I don’t mean to say that you shouldn’t drive to the mall during the holidays. However, when you get to the mall, park furthest away from the entrance so you can do more walking to get inside (and avoid waiting for a spot). Avoid using elevators and escalators and opt for the stairs; all those steps do add up. Instead of having your naughty kids carry the bags, burn more calories by carrying the bags yourself. Stay on your feet as much as possible and resist the temptation to let a robot or machine do the work for you.
4.) Engage in more outdoor holiday activities
I have been in some pretty incredible snowball fights in my day. Though I was always having a blast while pelting my friends behind cleverly built snow forts, I was never aware of how exhausting a good snowball fight can truly be until I came indoors afterwards. My snowsuit was soaked with sweat and I had spent the last 30 minutes or so in total calorie burning, adrenaline pumping mode. Talk about an awesome way to burn calories without even thinking about it! Get outdoors this holidays season, shovel off a frozen surface and have a game of pond hockey. Once again, all these calories burned, here and there truly do add up and could make a difference between you fitting in your pants or ripping your pants by the time the clock strikes midnight this New Year!
1.) Perform at least one "full blast" strength training session per week
Research has shown that only a single strength training workout per week during times when you cannot train as frequently as you normally do is an effective way to maintain your current levels of strength and lean muscle mass. So, to best maintain your strength and lean muscle mass, shoot for at least one good strength training workout per week to stay buff during the holidays and to prevent unwanted regressions in fitness. To best prevent fat gain, aim for three total body strength workouts per week. To maximize fat burning, perform three total body strength workouts per week and also perform three cardio interval workouts per week on non strength-training days.
2.) Hit Your Totals
Your body is a moron. In other words, it cannot differentiate between 100 push-ups performed in a row versus 100 total push-ups performed throughout the day. When you honestly cannot find a five to 20-minute time slot to complete an effective total body workout, look for hidden chunks of time during the day to get in a certain number of daily repetitions for a certain number of exercises that work your entire body. Got a few free minutes from now until you need to take the turkey out of the oven? Then, bang out 10 push-ups, 10 rows, and 20 squats. Using this method throughout the day will lead to big numbers by the end of the day that will burn the same amount of calories in addition to creating similar muscle building effects as if you did all of the exercises at once during a single workout.
It is important to remember that this “Hit Your Totals” routine is merely a "plan B" option to the ideal 20-minute interval training workouts which are scientifically proven to burn nine times more fat than ordinary exercise.
3.) Rage Against The Machines
Machines have made us an incredibly out of shape and overweight society. This holiday season make it a point to not use them! Now I don’t mean to say that you shouldn’t drive to the mall during the holidays. However, when you get to the mall, park furthest away from the entrance so you can do more walking to get inside (and avoid waiting for a spot). Avoid using elevators and escalators and opt for the stairs; all those steps do add up. Instead of having your naughty kids carry the bags, burn more calories by carrying the bags yourself. Stay on your feet as much as possible and resist the temptation to let a robot or machine do the work for you.
4.) Engage in more outdoor holiday activities
I have been in some pretty incredible snowball fights in my day. Though I was always having a blast while pelting my friends behind cleverly built snow forts, I was never aware of how exhausting a good snowball fight can truly be until I came indoors afterwards. My snowsuit was soaked with sweat and I had spent the last 30 minutes or so in total calorie burning, adrenaline pumping mode. Talk about an awesome way to burn calories without even thinking about it! Get outdoors this holidays season, shovel off a frozen surface and have a game of pond hockey. Once again, all these calories burned, here and there truly do add up and could make a difference between you fitting in your pants or ripping your pants by the time the clock strikes midnight this New Year!
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