Posts Tagged ‘boot camp’

Your 28-Day Challenge

July 30, 2013
I have a challenge for you.  
 
Beginning August 1st through August 28th lets change ONE habit to help you become a healthier, happier and more fit Pinnacle Performer!  
 
It is really simple, all you need to do is pick ONE habit/behavior you would like to change and focus all of your energy on either eliminating an unhealthy habit or add just ONE healthy habit.  
 
Be sure to pick only ONE habit and make sure it has some bite. Don’t choose something that won’t have much impact on your life.  Pick a good ONE and do your best to stick to it! 
 
This doesn’t need to be something you do for the rest of your life. It could turn into something you do for the rest of your life but for now lets just focus on 28-days beginning August 1st.
 
Below are a few ideas of what you can add and/or what you can subtract that will give you a healthier life.  Yours habit does not need to be on this list. Create your own.
 
Some ideas of habits to start for 28-days might be:
  • Eat breakfast with more than 20 grams of protein everyday
  • Make every scheduled workout
  • Do Cardio on the days in between training
  • Eat only organic veggies that are apart of the “dirty dozen
  • Drink a glass of water fist thing in the morning
  • Read for “X” number of minutes
  • Taking your Omega-3 Krill Oil
  • Eating a vegetable with every meal/feeding
  • Eating protein with every meal/feeding
  • Drink a cup of unsweetened green tea 
  • Purchase your groceries at a farmers market
  • Get 8-hours of sleep
 
Some ideas of habits to stop for 28-days might be:
  • Watching TV
  • Smoking
  • Adding sugar or artificial sweeteners to drinks
  • Drinking soda, diet or otherwise
  • Running around the house with scissors (just seeing if you were still paying attention)
  • Desserts
  • Hanging around negative people
  • Eating anything with high fructose corn syrup
  • Fried food
  • Drinking Alcohol 
 
I dare you to pick that one habit/behavior that you don’t want choose because you think it is going to be too hard and stick to it for 28-days.  The bigger the risk the bigger the reward!
 
If you choose to accept the 28- Day Challenge please let me know what you are adding or subtracting. I would like to help you along the way. 
 
If you think changing one of your habits will impact your body and you want to take measurements before we start and after let me know and we will schedule a time to take measurements (Body composition and tape measurements of arms, hips, and waist).
 
Lets end the summer what some healthy positive changes!
 
Make it a great week!
 
Committed to Your Success,
Adam
 
P.S. Tell me the habit you are changing and I will tell you mine!
 
P.P.S. If you have a friend or family that would like to do this with us invite them along.  The more the better!

Labor Day Body Weight Workout…

September 2, 2012

It is time to Labor!!!!

If you have an iPhone download the Workout Muse app so you can CRANK IT to your favorite tunes and set your timed intervals without using a stop watch.  It will be almost like being at Bootcamp.

Your Labor Day Workout

5 Minute Warm Up 50 seconds of work, 10 seconds of transition

Sumo Squat

Split Squat

Lateral Squat

Hip Hinge

Push Up Hold to Calf Stretch

The Labor Day Body Weight Workout

5 Exercises 40 seconds of Work 20 seconds of Rest for 4 Cycles

Body Weight Squats with hands behind your head

Push Ups

Single Leg Hip Hinge with an Arm Reach (keep knees soft)

Lying on your stomach T’s

Reverse Plank hold or marching

 

If you have questions about these exercises don’t hesitate to ask.  

 

Let me know what you think after the workout.

 

Adam

My Secret Weapon Against Fat

August 13, 2012

The secret weapon I am going to use to drop a few percentage points of body fat during the Transformation Contest in a meal system called Meal Movement. Two of the most common complaints I hear from our members is 1. I don’t have time to cook healthy meals for myself and 2. I don’t like the way “healthy” food tastes. Meal Movement solves both of these problems with fully cooked delicious breakfasts, lunches, dinners and snacks that take about 2 minutes to prepare.

I know what you are thinking and I thought the same thing. NO WAY!!!! I know a gimmick when I see one and this is too good to be true. It isn’t too good to be true. I purchased the lunches and dinners last Fall and they not only tasted great and it only took about 2 minutes to prepare. The meals worked great for a quick lunch and a quick dinner after a long day in the gym.

I don’t believe this is a permanent solution to fat loss but it is a great option for people who don’t have time to cook healthy meals and want something that tastes good. Also, if you are someone who struggles with portion control all the guess work is taken out. Everything is pre-measured when prepared.

To see for yourself go to their website MealMovement.com.

Let me know if you have any questions regarding this or anything else with the Transformation Contest.

I am not one for quick fixes, but I believe this could save you time and money at the grocery store.

Committed to Your Success,
Adam

6 Month Old Cheeseburger…

May 9, 2011

Mr. Wheeler, a Science teacher at W.B. Ray High School has an ongoing experiment with his Nutrition and Science class.  I thought you might like to read about it.

  6-Month Cheeseburger

The 6-Month Old McDonald’s Cheeseburger

“The attached photo is of a ongoing science experiment that my students performed in Nutrition and Science Class. Funny thing is you will not see any mold, bacteria, or deterioration of any kind. Something to ponder the next time your deciding on where to eat…perhaps a few too many preservatives.”

And millions of people eat this everyday.  Pretty scary!  Think before you eat!

Adam

Unload Week…

January 30, 2011
This week is your recovery week for bootcamp.

There are several reasons we take a week-off at the end of each three week phase of bootcamp.  I know a week away from scheduled workouts may seem counterintuitive to most other programs but I would put our camper’s retention and lack of injuries up against any Zumba, Body Pump, Kickboxing, or other fitness program available.

If you came to each workout and gave 100% to each day, a week off is exactly what your body needs right now.  Without scheduled recovery time, along with proper regeneration strategies your body will break down.  When your body begins to break down nagging injuries become more common i.e. tendonitis.  Suffering from colds and flus become the norm because your immune system can be easily compromised.  And without small scheduled breaks your brain/mind gets bored with the same routine.

This “week-off” is as much for your body as it is your mind.  I want you to feel fresh and ready to CRANK IT next Monday when we start our next phase of bootcamp.

Below are a few things you can do this week to prepare for our next phase of bootcamp.  If you feel like you still need to CRANK IT this week let me know and you can schedule a semi-private workout in my gym.

1. Myofascial Release – Foam roll or tennis ball roll your feet, hips, back, and chest.  If you need some instruction watch this video of me going through a full rolling program.

http://www.youtube.com/watch?v=65hqIoO1KLw

2. Add static and dynamic stretching before you go to bed.  Bed time is a great time to stretch because it relaxes your body and helps to relax your mind as well.  http://www.youtube.com/watch?v=SC4hZsxx100

3. Eat only Protein, Produce and Drink water and/or Green Tea.  Skip most things that come out of a box or a bag (fast food).  Try to eat and drink items with less than four ingredients.

4. Order your Prograde Protein, Workout, or Metabolism early this week so you can have it on your doorstep before our next phase of bootcamp.

5. Try a new activity that challenges both your mind and your body.  Yoga, Pilates, swimming (only if you know how), or play a sport.

Think of this week as a reward for your hard work.  Let me know if you have any questions or need some ideas.

We will talk soon.

Committed to Your Success,

Adam

Release the Fat…

August 24, 2010

How does the body release stored body fat?  One of the quickest ways for our bodies to release body fat is train/workout at such an intensity that it sends your body into as state of “fight or flight”.

You know that feeling during your workout when you think to yourself “I don’t think I can do one more” or “I don’t think I will be able to finish this workout” or my favorite “If he tells me “only more 10 seconds” one more time I am going to let him have it!”

At this point in your workout your body is releasing hormones adrenaline, noradrenaline, and cortisol into your blood stream to help with your panicked state.  What also happens is your body taps into it’s storage of fat to use as fuel.  During this time when your heart is raising and you can barely catch your breath you are burning a ton of calories to help your body compensate for the stresses that are being placed on it.

Is this a good thing to do?  Yes, but not all the time.  That is why we have recovery weeks and take days off from training all together.

This next week, when we get back to our workouts and let yourself get to that state of “HOLY CRAP I DON’T THINK I CAN DO ONE MORE REP!” and know that it is helping you move closer to your fitness/fat loss goals.

Please let me know what you think of this post.

The Last 3-Weeks

July 11, 2010

It has been a great 3-Weeks capped off by our Fitness Boot Camp Fundraiser for the Ready or Not Foundation. We raised $850 for the Foundation! Not bad for a one hour workout.  Checkout out on Channel 6 News.

I have been blown away by our Pinnacle Fitness Boot Camp members commitment to their workouts.  Even with a hurricane looming in the Gulf of Mexico and vacation on everyone’s minds they still made their workouts.  Keep it UP!

Pinnacle Fitness Boot Camps started its Pinnacle Fitness Challenge in conjunction with the Mayor’s Fitness Council. It is going really well! All 11 participants are seeing significant changes in their body’s and their lives. Lowering blood sugar, losing inches, losing pounds, gaining confidence, getting stronger, etc… are just a few of the comments I have been hearing from the participants.

We also launched our first boot camp 2 go program yesterday. The program consists of video workouts and music provided by Workout Muse. If you haven’t checked out Workout Muse click here to download your next interval workout. Or if you have smart phone check out the Workout Muse App. This App will let you create a music playlist using your own music. While you are working out  it will keep count of your work to rest rounds.  It is a great training tool for metabolic training like we do in boot camp or cardio intervals you do on your off days.

Next time you are at Freebirds try the Freedom Salad. I ate one yesterday and was pretty fired up about it. Lots of greens, lean chicken, black beans, tomatoes, pico, and guacamole. I didn’t even need salad dressing. 5 Stars!!!!

Have a great week, eat clean, try a recovery workout with a foam roller if you get the opportunity.

Committed to Your Success,
Adam

Do As I Say…

July 2, 2010

Not as I Do, Kinda…

I won’t get into the excuses (lack of planning) but I wound up in the Whataburger drive-thru for dinner this evening! I know, I know…

I wanted to share this with you because even when you are stuck (or choose) eating something not on the “Pinnacle Fitness Boot Camp approved food list” you can still make some smart choices. You have to keep your wits about you though. Order what you need, not what is in the picture.

What I had to eat for dinner was:
A Number 2, no cheese, on a wheat bun, with no bun oil, plus extra veggies. Also, I upgraded to have the side salad rather than downing the fries. It was worth the extra $.25 for the salad even if it was only iceburg lettuce and two cherry tomatoes. I didn’t need the extra grease or salt. No one really needs it!

Quick reminder: There is no class on Monday next week. We will meet on Tuesday. I hope you can make it Tuesday.

Also, Saturday July 10th we will be having our Grocery Store Tour at the HEB on Robert and Alameda at 8am.

Then we will be offering a fundraiser for the Ready or Not Foundation at First Christian Church at 10am. This will be a one hour workout you will not want to miss. Invite your friends and family members! All we are asking is a $10 donation. I will be sending out more information regarding the fundraiser.

I hope you have a great 4th of July holiday weekend. Let me know if you need anything.

Committed to Your Success,
Adam

Healthy Feet Can Make You Skinny

May 28, 2010

I know foot care isn’t in the news everyday. But did you know that foot care can make you skinnier, look great, feel incredible, and increase your flexibility.

By rolling out your feet on a tennis ball like I have demonstrated in the video you are less likely to experience very painful plantar faciaitis. If you have had it before you know what I am talking about. You don’t want to walk, workout, run, or move your foot at all. So if you can’t move your feet you won’t be able to burn off all those calories.

I hope you enjoy the post and the video. Leave a comment if you like it or don’t like it.

Quick Metabolic Workout

May 25, 2010

Below is a quick metabolic workout that you can do just about anywhere with any exercise.  I recommend you do some type of high intensity cardiovascular exercise three days a week on days that you don’t do resistance training.

Research shows that high intensity cardiovascular exercise can continue to burn calories up to 48 to 72 hours after you have finished your workout.  That is significantly different than walking for 3o minutes at an easy slow pace.  You only burn a few calories during your walk and that is all.

You can follow along or add your own favorite exercises if you like.  After finishing your first four minutes rest for a minute and then repeat again. Try to work up to 20 minutes total.

Committed to Your Success,
Adam