Foam Rolling

charity bootcamp

Hi Guys

I took a bit of time, but I put together a video of our charity bootcamp last saturday. We had 26 people show up and raised $400.

Thanks to everyone who supported.

Phoenix Youth at Risk Charity Bootcamp March 20th 2010

Hey Guys

Check out all the pictures from our charity bootcamp form last Saturday. Once again thanks to all of you who supported the event. I know there are a few of you out there are feeling pretty sore.

What a great group!

Let the games begin

You are never to young to workout (very inspiring)

Feeling the burn

Renae: getting it done.

Molly giving it 110%

Post workout debrief.

"123 bootcamp rocks"

What a great morning. See you all at the next bootcamp.

Office Stretches

Hey Guys

I just put together this video for you all. Whether you work in an office or drive a car all day, your muscles become

tight which can lead to back or neck pain. If you are involved in an exercise program can lead to injury. Over time

this becomes more painful and may force you to seek medical attention or at the very least begin taking pain killers.

By following these stretches 3 -4 times a day or whenever you can will help relieve the tension and also allow you

to really take advantage of your exercise program.

Please feel free to forward to co- workers and friends/ family who are interested in improving their health and fitness

Best shape of your life

Lee

Feb Workout of the Week: Body Weight 20 min Blaster

So I have to confess that I have not been the most consistent blogger lately. I have been super busy with our new Ahwatukee location and our big charity bootcamp March 20th for the Phoenix Youth at Risk. I will definately be telling you more about those later.

For those of you who are looking for great workout that you can do anytime, anywhere with no equipment. Oh, and you want it all done in 20 mins.

This workout is so simple yet really challenging and suitable for whatever level you are at.

Basically we have 4 exercises that need to be completed in 1 minute. You will begin the next sequence each minute on the minute.

Initially you will want to coast through the movements as if you have time to complete the movements. The goal is complete the circuit as fast as possible while maintaining good form in order to earn some quality rest. The faster you work the more you rest.

Beginners 2 reps of each exercise.

Intermediate 4 reps of each exercise

Elite 6 reps of each exercise

You need to complete 20 rounds in 20 minutes.

Here you go.

Burpees

Push Up c/w twist (push up on hands or knees)

Quad S/L Hip Lift (each leg)

T stabilization

Remember: The faster you work the more you rest.

If you don't finish the round in the minute just start the next round as soon as the next minute begins.

This is how you will work, when the first minute begins start your burpees then immediately move to your push ups and twist. Moving down the exercises until you have completed the set and rest for the remainder of the minute. When that minute is complete begin the next set, repeat until you complete 20 mins.

I know that you are going love this extremely challenging workout.

3 simple rules of Nutrition

I get asked a lot about nutrition and diet, so I thought I would find some really simple information to help you out.

So here are 3 simple rules to follow to help with your nutrition.

"Rule" 1

Eat more...

Fruits and vegetables
Low-fat and low sugar dairy
Whole grains
Lean protein
Salads and broth based soups
Beans and Legumes

"Rule" 2

Eat less...

Cereals and sweetened yogurt
White carbs such as bread, pasta and rice
"Fake foods" like rice cakes
Snacks such as granola bars and wheat crackers
Salty or fried snacks

"Rule" 3

Eat a lot less often...

Sweetened drinks such as soda and iced tea
Bagels, muffins, cakes and cookies
Butter, mayonnaise, and full-fat salad dressing

Hope this is simple enough to follow.

Lee

Awesome Cardio workout for at Home

Hey Guys

I am always getting asked questions about cardio, many of you want to know how much to do and what to do. I have always believed that a good body weight circuit or interval training is a much better replacement than just going out for a run. Now if you are looking to run a marathon then this is not going to help, but I do believe that you will develop a more sculpted and burn fat faster than just doing cardio. In addition you will achieve more in a much shorter amount of time.

So here is the workout. See how many circuits you can do in 20 mins. If you are a beginner then shorten this to 15 or even 10 mins.

Crazy Eight Body Weight Circuit

60 Jumping Jacks

20 push ups

30 lunges

20 spiderman climbs

20 Body weight squats (or jumps)

20 mountainclimbers

5 burpees

50 High Knees

The best thing about this circuit is that it can be done anywhere and with no equipment. Ideal for when you travel or need to make up a workout.

Have Fun