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.

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

Crazy Matrix Style Acrobatics

There are many forms of exercise and the cardio/ strength training and mental focus required in our interval training can greatly help with both you physical and mental health.

However few of us can compete with Damien Walters, Olympic gymnast, tumbler and Parkour expert.

You have to check this out.

Think you can perform like this doing Bench Press and Bicep Curls.

Enjoy

Swimsuit season Nightmare

Hi Guys

It's getting to be that time of year. Before you know it summer will be here. Heck, it's already Spring Break  for some folks. Seems like just yesterday it was January 1st and everyone was making their New Year's Resolution. Well, hopefully YOU didn't because you know a flimsy "resolution" doesn't get you anywhere.

You know it takes much more than that. You know you need:

Written  goals

A solid exercise program

Social support

Discipline

Patience

Sacrifice

A burning desire to succeed

Changes in your lifestyle

Education

Proper nutrition

In other words, you know you need to GET REAL about fat loss. You know  it makes no sense to fall for the same old miracle promise or "easy" solution. Whether it's January 1st or Bathing Suit season doesn't matter. The proven approach to looking great on the beach is good old fashioned effort.

Look, in one way my life would be a LOT easier if I just lied to you and sold you a bunch of empty promises. Sure, it would make earning a living super easy. Most people are happy to spend their hard earned money on the latest miracle pill or potion. But I wouldn't be able to look at myself in a mirror. I wouldn't be able to sleep at night. And that's why I'll never be the one to lie to you about what it takes to transform your body.

Do the right thing this Bathing Suit Season. Use it as a catalyst to really change your life. I'd be thrilled to help you. I'd love it if you'd place your trust in me and let me show you the right way to do things.

If you arm yourself with the right knowledge and approach this with a great attitude you'll NEVER have another Bathing Suit Season nightmare again.

Yours in health,

Lee

www.corefitnessconcepts.com

www.corefitnessbootcamps.com

PS - If you want to make the nutrition aspect of fat loss simple then you need to get on board with my friends at Prograde Nutrition. They're like me; they don't sell miracles in a bottle. They sell real nutrition that supports your fitness and fat loss goals. You can save a lot of loot with their combo packs. Check out Prograde Nutrition here. http://corefitnessconcepts.getprograde.com/combos)

Great Source of Fresh Veggies/ Fruits

Hi Guys

I received a couple of really cool emails last week from two of our most dedicated Bootcampers.   These two girls always show up to camp and give 100% effort ALL THE TIME,  (Sam and Lindsey,  thanks for the info andkeep up the great work).  Anyhow they both have a great source of for obtaining organic locally grown vegetables and fruits.  

These two co-operatives provide high quality organic produce throughout the Phoenix metro area.  We all know the benefits from eating organically grown produce,  (more flavor, more goodness).  Research has shown that our food these days has about a third less nutrients than from 30 years ago.

So no more excuses on how to find really good produce.  Also both programs are extremely reasonable.

So please take a look at these website links and lets support our local farmers.

http://02b8ce3.netsolstores.com/

http://www.crookedskyfarms.com/About/JoinCSA.aspx#CSA_Locations

No More excuses

were bringing sexy back

Phoenix trainer shares a fun Valentines workout for couples

For most people Valentine’s Day is an excuse to hook-up and eat chocolate. Well that  sounds good to me too, but can't  we can be more creative than that! Why not mix things up this V-Day with a fun workout you can do in the comfort of your home with your significant other?

 

Today I am going to talk about the concept of partner training. Partner training is essentially a workout that involves performing joint exercises with at least one other person or more. There are a ton of benefits to partner training, including:

 

1.)   Social Support and Accountability

 

2.)   Little to no Equipment Needed

 

3.)   Provides a Ton of Variety

 

4.)   Breeds Competition and Drives Better Results

 

5.)   It’s FUN!

 

Partner training definitely spices things up in our boot camps from time to time. The inner freaks seem to come out of the woodwork whenever people workout with someone else- you are simply pushed to the limit and there is no better way to make your body change and break out of a frustrating training rut. My clients and I always joke that we hear the most ridiculous grunts and animal sounds during partner workouts, ha!

 

But, being that it’s the most important holiday of the year (yep, I was laying down some serious sarcastic undertones there), let’s make today’s partner training workout a little more intimate if you will.

 

So grab your luv-ah and try this bad boy out!

 

The Valentine’s Day Workout for Couples- Tabata Style Partner Training

 

This 20-minute total body partner workout will consist of all body weight-based exercises. For each exercise at each outlined station below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one-minute rest and transition before moving on to the next station listed:

 

Station#1- Partner Push-up- High Five each other

 

Station #2-  Stationary Lunges- Static or Dynamic

 

Station #3- Partner Plank Circuit, (Front, Side x 2, Back)

 

Station #4- Partner  Squats- Static or Dynamic

 

Now go ask someone to be your valentine and rock it out! They say that sweat-driven pheromones are one of nature’s most powerful aphrodisiacs… you tell me ;)

 

Whats next, how a deep tissue  massage at the spa,  followed by some steaks and vegetables on the grill.

 Enjoy

Lee

 

2009 Fitness Resolution ,Phoenix Bootcamp, Tempe Bootcamp

Hi Guys

Brand New Year,  Brand New Resolutions.

I want to talk about resolutions and I am sure a few of you have set your goals for 2009.  How many will stick in the long term.  read below and check out the workout at the bottom.

Do you know which resolution ranks No1.  Those people who keep track of such things continually rate,  Fitness and weight Loss goals as the No1 each year.  With all these people concerned about health and how they look why do so many people fail miserably every year.  How do we break the cycle?  Are you doin  the same thing (fitnessresolution) each year and in the same way (traditional fitness options) expecting different result (body transformation).

So many people fail because they keep trying the same thing over and over again and expecting different results.  So surely it's time to step out of the box and find a new way of doing things.

I believe in Bootcamps as the solution.  The american Council on Exercise claimed that Bootcamps had the highest growth in attendance in 2008.  This is set to continue in 2009.

Why?? social accountability.  Most trainers worth their salt can design a good program.  unfortunately not evryone can afford the $800 month for training.  However just having a good trainer is not enough.  Bootcamps work because of the group dynamic.  You are not alone pushing out reps, look left or right and someone else is in the same boat working just as hard.  That is motivation.  By combining team and individual challenges you are now accountable to the group not your trainer.  This is so more powerful and the key to seeing true results.

Our new New  Bootcamp programs launch Jan.   Tempe Sat 10th at 10am.  Hayden Ferry park by the lake.  Arcadia Mon Jan 12th 5.30pm If you want to really see success then you need to check these out. Places are filling fast so let me know if you plan to attand.  

Ready to workout.  The great thing about these workouts is they require little or no equipment and they kick but.  less than 12 mins.  You can do this at the gym or at home.  no excuses.

Again another tabata workout.

beginner  10 secs work 20 rest, 1-2 sets

Improver 15 secs work 15 secs rest 2-3 sets

Advanced  20 secs work 10 secs rest 3 sets

8 exercises performed back to back.  4 minute sets.

Add DBs if required.

Over Head Squats

Push ups

Crunches

Forward Lunge

Side Lunge

T stabilisation

Mountain Climbers

Squat Jumps

If this doesn't hit the spot I don't know what.