Metabolic-Blast, Bootcamp Style

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This is a simple metabolic “boost” that you can add to the end of your next workout to kick your metabolism into overdrive for AT LEAST 36 hours.

In this bootcamp-style circuit, you’ll go through 3 exercises for time, then rest 1 min and do it again!  You can go through it up to four time, but if you go all-out-balls-to-the-wall-beast-mode, you might only be able to get two rounds.

Want to keep going after four rounds?  Instead of adding more rounds, try to up your intensity level.  Don’t mistake quantity for quality.  Dig deep and I promise this will get your fat cells shrinking.

Bootcamp Style Metabolic Blaster:

A. Burpee – 45 seconds

B. ValSlide Mountain Climber – 45 seconds

C. Seal Jumping Jacks – 90 seconds

You can also do a few rounds during the day to keep your metabolism going into overdrive :)

Carson City Boot Camp Trains You To Lose Weight More Efficiently

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What’s preventing you from reaching your weight loss goals? A Carson City boot camp is precisely what your doctor ordered. Don’t waste your valuable time trying to piece together a mish-mash of nutrition and fitness information from the Internet. A weight loss boot camp has all the individualized information you need – all in one place. You will get the right way to balance diet and exercise to quickly receive the results you deserve.

Our trainers will help you uncover your most difficult obstacles and find easy ways to rise above – after working with thousands of people, we’ve seen your situation before! Whether you’re going through a difficult time emotionally and you have heightened cortisol levels and a tendency to engage in emotional eating… or you have a medical condition that slows your metabolism and zaps your motivation… a weight loss boot camp in Carson City will help!

No matter what fitness level you are starting with, Carson City boot camp trainers have the right method of exercise for you. With your personal consultation and testing session, they will know what you are capable of and help you push through your mental hurdles to lose weight, tone up, and increase your energy. Do you have any questions about weight loss, eating right, how to exercise effectively or how to lock-in your weight loss? Our great boot camp staff members have the answers for you.

People often use gym equipment improperly or do not know the correct techniques to maximize muscle tone while losing weight. This leads to injury, muscle loss…and even fat gain! Also, many people do not eat enough food (or the right foods) to keep their energy levels high during a workout. Under-eating while engaging in rigorous physical activity could actually cause your body to store everything you eat as fat – which, obviously, is exactly what you don’t want. With the Carson City boot camp workout and healthy eating guidelines, you will find it much easier to get started and drop your extra pounds and inches fast.

The Carson City boot camp program is specially designed for people who have tried to lose weight through other programs or “do it yourself” training to no avail. It’s for people who have gym memberships they don’t use and people who have hit a “plateau.” It’s for brides-to-be and new moms. It’s for men who’ve seen the beer they drink and their wives’ home-cooked meals go right to their stomachs. It’s for older people who want better flexibility and greater strength. It’s for people who need to lose 50+ pounds or people who want to tone up ever so slightly. No matter where you are in life or what you need, the personalized care you get at our Carson City weight loss boot camp program are unsurpassed.

Carson City Personal Training: How To Progress To A Lunge

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Lunges are a fundamental exercise to master – they are one of the keys to building an awesome fit body.

But if you are new to working out (or new to lunges) they can be very difficult.

Maybe you lose your balance, maybe your knee can’t stop doing the hula, or maybe you can’t get out of the bottom of the lunge position!

Most people need to work up to doing full lunges.  Here is a “cheat sheet” from the Wold Fitness Personal Trainer’s Handbook detailing a progression up to the lunge.

2-Leg Hip Bridge/Extension
2-Leg Stability Ball Leg Curl
1-Leg Hip Extension (Glute Bridge)
Wall Ball Squat
Bodyweight Squat
Prisoner Bodyweight Squat
Step-up
Split Squat (In Place)
Step- Back Reverse Lunge
Forward Lunge

Once you can do 15 reps of an exercise, you can progress to the next one on the list.

So if lunges aren’t working for you (yet!), substitute one of these exercises into your program an work your way up.

Carson City Personal Training

Carson City Bootcamp: Why Are You Gaining Weight?

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Why are the numbers on your scale climbing?

That is a valid and often frustrating question. And the answer isn’t always sweet and simple.

“Any change in your life circumstances can produce changes in eating and exercise, which leads to weight gain,” stated Edward Abramson, Ph.D., professor emeritus of psychology at California State University, author of Emotional Eating.

So why has your weight increased? And, more importantly, what can you do about it?

1. Life’s Fat Traps

A little addressed fact about weight gain is that everyone gains weight for different reasons. So often we hear about one-size-fits-all weight loss solutions that take little or no consideration of how the extra weight piled up in the first place. To experience true weight loss it is important to understand why you gained it in the first place.

Think back to the time in your life when your weight was just right. Were you in your teens? Your twenties? Or maybe your thirties? Picture yourself as you were at your ideal weight. Now when did things change? Was it a gradual addition of pounds that accumulated over a span of multiple years? Or did you gain it all at once? Check out the following weight gain triggers and determine which one is responsible for your plight.

  • College: The college years are some of the easiest for gaining weight. In fact, a recent study by Cornell University found that on average, college freshman gain about 0.5 pounds a week – almost 11 times more than the average weight gain among 17-and 18-year olds and almost 20 times more than the average weight gain among American adults.
  • Marriage: There’s nothing like holy matrimony to encourage a barrage of calories to overtake your diet. Late night comfort snacks are always more enjoyable when you have someone to share them with—and who better than the person who pledged to stick by your side through sickness or health?
  • Pregnancy: Talk about a great time to gain weight! And we’re not just talking about women here—most men admit that they gained ‘sympathy’ pounds right along with their wife. Hormonal changes along with strong encouragement from everyone you know to indulge in anything their heart desires leave most pregnant women with a feeling of entitlement when it comes to food.
  • Career: Though you may not realize it, your career choice plays a major hand in your weight. Those who go from an active lifestyle to spending 8 hours a day behind a desk and another 2 hours commuting almost universally gain weight. Conversely, people who spend their 8 hours in constant motion find weight loss a natural byproduct of the job.

2. New Habits

Close your eyes and go back to the fat trap that triggered your weight gain. What changed in your lifestyle? To help sort things out, I’ve broken things down into two specific behavioral categories.

Eating Habits: Did your eating pattern change at this time in your life? If your weight gain occurred in college then maybe you went from eating 3 square meals to an all-you-can-eat buffet style cafeteria. Or if marriage was your weight gain trigger, then maybe you went from eating small meals to fattening comfort food. Pregnancy brings on the perfect environment for a change in eating habits. You go from eating normally, to eating ‘for two’, to munching on your baby’s snacks right along with him! Your job can also dictate your eating schedule. Long hours and early meetings may cause you to grab a donut or chips from the vending machine.

Activity Level: The second category that leads to weight gain is your activity level. Simply put, what kind of exercise were you doing before your life changing event and how does it compare to your current exercise regime? Chances are good that you were doing more exercise before your weight gain began—which means that you are doing less exercise today! Go ahead, think back to the exercises or physical activities that you used to do and compare them to your schedule today.

3. Your Transformation

You’ve figured out which fat trap in your life led to weight gain, and then narrowed down the exact behaviors that changed as a result, so this naturally leads us to a solution.

It’s time to make a change.

Call or email today to get started on a fitness program that will make you immune to all of life’s fat traps.

Once you start working with me, those numbers on your scale will quickly change direction.

7 Reasons To Sign Up For A Carson City Bootcamp

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1. Motivation – The top reason people hire personal trainers is to gain that added source of motivation. Let’s face it: sticking to a regular routine is hard! Many of us try to lure friends or family members into getting gym memberships just so we’ll have someone to go with. We try to set reminders in our cell phones or attend a class to give us some semblance of a regular schedule.

2. Customization – Perhaps you have a chronic health condition or you recently injured yourself. Many people avoid going to the gym because they are concerned about a particular health issue. However, fitness trainers know just how to handle this and can work alongside doctors or other therapists to provide a program that safely and effectively helps you recover.

3. Maximized Workouts – Trainers know exactly how to get results. There will be no wasted time going through the motions. You will find it easier to stay focused on your technique. You’ll remember to breathe properly, take in enough water, and keep your abdomen tight. You won’t slouch over on the machine or zone out when you should be concentrating.

4. Skill Training – If you play sports, you may be interested in specialized skills training. Personal trainers can help bodybuilders bulk up or basketball players improve their mental alertness on the court. They can help football players with agility and long-distance runners with endurance.

5. Reduce Recovery Time – Are you the sort of person who kills yourself during one workout, only to miss the next three due to soreness or injury? You can save a lot of wasted time and pain by understanding where you went wrong. Your new fitness routine will ensure your form is correct and you are not trying to jump the gun in terms of difficulty.

6. Beat Plateaus – It happens to most people at some point. You’re working out like a fanatic, losing tons of weight, feeling great – and suddenly, one day, you just stop losing anything even though you are following the same methods. In fact, that’s usually why you’ve stopped losing weight! Getting into a routine gives the body a chance to get back to homeostasis. A Carson City Bootcamp training program will provide you with a new workout each and every time.

7. Results – All personal training programs are designed around your goals and how to get you there. The ability to get fast, effective results is – and always will be – the main draw of a personal trainer. Whether you’re looking to grow stronger, improve your game skills, lose a few pounds, or just get into a regular routine, you will not be disappointed.

Carson City Bootcamp: Hotel Room Workout

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This simple bootcamp-style workout will keep you moving towards your goals even if you’re traveling and can’t stick to your regular exercise routine.

You can do this workout in the space between beds in your hotel room.

Carson City Bootcamp Hotel Room Workout

Repeat the circuit 2 times the first time you try it.

In future workouts, you can repeat the circuit up to 3 times.

Y-Squat – 15 reps
1-Leg Romanian Deadlift – 10 reps per side
Step Back Lunge – 15 reps per side
Spiderman Pushup – 8 reps each side
Climber Lunge – 15 reps per side
Cross Body Mountain Climber – 20 reps per side
T-Pushup – 10 reps per side

After the circuits, do this interval training routine:

Intervals – Running in Place
20 seconds running, 10 seconds recovery (very slow walking in place)
Repeat 8 times

And remember, when you’re on the road be sure to eat clean and drink plenty of water!

Carson City Bootcamp: 5 Mountain Climber Variations

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The mountain climber is a phenomenal exercise.  It gives you all the benefits of running without the impact of pounding the pavement.

In addition, mountain climbers train your core.  As you keep your body stabilized and draw your knees in, it works both the transverse abdominus and the rectus abdominus.

Here are 5 cool mountain climber variations we use at Carson City Bootcamp:

Carson City Bootcamp Mountain Climber 1: Cross Body

Carson City Bootcamp Mountain Climber 2: Suspended Hands

Carson City Bootcamp Mountain Climber 3: Suspended Feet

Carson City Bootcamp Mountain Climber 4: Swiss Ball

Carson City Bootcamp Mountain Climber 5: Twisting

Add these to your workout and you’ll feel the burn like we do at Carson City Bootcamp!

Carson City Bootcamp: Coffee And Exercise

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Caffeine is one of the most widely used drugs in the world.

Hi, my name is Luke and I’m an addict…

Coffee, tea, energy drinks, soda, diet soda – all contain caffeine.

Besides helping you get going in the morning, a lot of people use caffeine to help improve their exercise performance.

Promises of caffeine to exercisers include enhanced performance and increased energy levels.

The reasons behind these promises are that caffeine is supposed to help with:

  • Increased exercise time to exhaustion (work out longer)
  • Increased fat oxidation (burn more fat)
  • Spare carbohydrates during exercise (burning fat instead?)
  • Improved endurance
  • Delayed fatigue

Caffeine stimulates your nervous system and influences many metabolic processes including cardiovascular (aerobic) function and epinephrine (adrenaline) release.  Because of this, caffeine may indeed help delay fatigue and improve your athletic performance.

There has been research done on all of the above claims, and it looks like there is some truth behind each.

Red Bull won’t really give you wings though…

Caffeine also improves your alertness and reaction times.  If combined with carbohydrates (sugar and caffeine!) it has been shown to improve cognitive function.

Caffeine also decreases your “Rate of perceived exertion,” which means you can work harder before you feel the burn.

There is solid evidence that caffeine improves endurance, but research is inconclusive on whether caffeine helps high intensity aerobic and anaerobic exercises.

When it comes to dosing yourself with caffeine, more might not be better.

Unless you’ve drunken so much coffee that your body no longer registers the caffeine’s effects…

One particular study tested the effects of different doses of caffeine on cycling performance.  Researchers supplemented trained cyclists with either 0, 5, 9, or 13 mg/kg of total bodyweight with caffeine one hour before cycling at 80% VO2 max to exhaustion.  The results showed a significant increase with taking caffeine over taking the placebo, but there was no significant difference between the doses.

Translation: some caffeine will help your endurance more than no caffeine…

Looking at the research, 1-3mg caffeine per kilogram of your bodyweight is an effective dose.  Take it 30-60 minutes before exercise to give it time to kick in.

Keep in mind that large doses of caffeine can be dangerous.  Small side effects include anxiety, jitters, sleep disturbances, and gastrointestinal distress.

Doses of caffeine in excess of 10-14 grams can be fatal.

So go ahead and enjoy your morning coffee

Just don’t drink 2 pots of it…

Carson City Bootcamp Weight Loss Secrets

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I have a question for you….

Are there really secrets to losing weight?

For many people, it is not about an actual secret as much as it is about the misconceptions. Do you think you can eat anything if you spend 90 minutes a day working out? Perhaps you are working hard but you can’t get rid of those last few pounds. On the other hand, you may be losing weight but you don’t feel good or you do not look better. What is really going on? Those are the typical questions people have about weight loss before starting a Carson City Bootcamp.

By better understanding the true secrets to weight loss, you will find yourself on the right track for looking better and feeling great. Look at these:

How Much Weight?

Just how much weight can you lose in a week? You may have heard the average doctor recommend just a pound or two a week and felt that just was not enough.

How much you lose depends on the amount of exercise you do and the amount you are eating. Keep in mind that in order to lose just one pound of fat, you need to create what is called a calorie deficit of 3500 calories.

Therefore, to lose a pound a week, you need to have a 500-calorie deficit each day. For two pounds a week, you need a 1000-calorie deficit. That may seem like a lot, and it is. However, the only way to lose weight is through diet and exercise, if you want to keep that weight off.

I’m Exercising So Hard

Another secret is that exercise does not do everything you need it to. In order for a woman that is 150 pounds to burn 100 calories, she needs to walk a mile. Remember that you consume calories far easier and more effectively than you burn them.

Look for ways to reduce those unwanted calories faster than you are burning them. Soda, snacks, and coffee drinks are all hidden calories that sabotage your ability to lose weight.

Why Won’t The Last Pounds Go Away?

It is quite common for both women and men to look at those last ten pounds on the scale and just want them gone.

Struggling to lose those last few pounds can come from two problems. First, it could be because your body has just gotten used to what you are doing. By tightening up your diet and and pushing your exercise regimen, you will be well on your way to melting those pounds off.

Weight loss is not something that you can always count on happening form a standard workout. However, when you understand the science and secrets behind why it works, or why it is not working, you have a better opportunity to overcome these problems. These secrets can help you to get back on track sooner.

Bootcamp Exercise: Deadlifting For A Hot Butt

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Know what’s the BEST exercise to build an amazing butt?

The deadlift — no contest!

That’s because the shape of your booty is determined by the underlying gluteal muscles. You can be as lean as you like. But if you don’t have well developed glutes, you won’t have an attention grabbing butt. And there’s no better exercise than the deadlift when it comes to shaping your gluteals.

People often avoid the deadlift because they think it is “dangerous”. This is kind of true. Like every exercise, the deadlift can be dangerous if you don’t know what you’re doing.

But don’t worry, Wold Fitness Bootcamp has got you covered in the technique department!

Add this exercise to your workout plan and I guarantee you’ll have a great butt in no time. Just make sure you keep these key technique cues in mind:

  • Feet shoulder width apart
  • Bar almost touching your shins in start position
  • Hands gripping the bar just outside your lower legs
  • Back neutral / low back arched
  • Keep your head neutral (don’t look up or down)
  • Pull your shoulders behind the bar
  • First movement is to rock back onto your heels and press up from legs
  • Once the bar is above your knees, squeeze your butt and drive your hips forward
  • Don’t lean back at the top
  • To lower – start by dropping your butt back and down
  • Lower the bar to your knees and then squat down to bring the bar to the floor
  • Keep the bar as close to your body as possible throughout the entire movement

You should practice this with a broomstick before you hit the gym. That will help you get the movement pattern down pat.

When you do hit the weight room, start light and continue practicing perfect technique.

Beginners should work up to a weight that allows you to do 8 reps in perfect form for 3-5 sets. More experienced lifters can work in the 3-5 rep range for 5-10 sets, depending on what you’re doing in the rest of your program.