A Carson City Boot Camp Isn’t What You’re Thinking

Bootcamp No Comments »

Generally, when someone thinks of a Carson City boot camp, they imagine camouflaged drill sergeants screaming out orders and insults used to break troubled teens’ spirits and reform their bad attitudes. Luckily, that’s not the only boot camp idea on the block! Did you know you could also attend a Carson City boot camp for weight loss? Now, you may be wondering, “Why on earth would I want to put myself through the hell of a boot camp just to lose those last fifteen pounds?”

The truth is: a Carson City boot camp is not a “beat down/break down” workout, verbal degradation or any of the things you might think. Instead, a weight loss boot camp is a comprehensive program that helps you focus on your goals to lose weight, get fit , and feel great… FAST.  Here you will ignite your metabolism and keep your body burning fat even while you’re sleeping. You will get insider info on how to prepare healthier meals for your family. At a weight loss boot camp, you will use medicine balls, kettlebells, TRX units, yoga moves, and much much more!

You’ll be surrounded by other people who tried – and failed – to lose that extra weight on their own.  All that was missing from their weight loss plan was the expert guidance found at a Carson City boot camp. You’ll have access to experienced personal trainers who will do whatever it takes to help you succeed. Their goal is to transform you into a more confident, attractive, energetic, and happy person.

What makes a weight loss Carson City boot camp different than a traditional gym membership? Basically, a boot camp presents you with an incredible fitness program that you simply can’t find in a typical gym or workout center. Having a personal trainer gives you a program that will test your fitness, flexibility, strength and endurance. Your trainer will look at the medical conditions you struggle with and help you get over whatever emotional issues may be preventing you from reaching your weight loss goal.

Achieving your ideal weight and health is nearly impossible on your own. Forget about routines from magazines that are written by journalists who have never been in a gym in their entire lives.  Never mind crowded commercial gyms that provide you with equipment but leave you to your own devices for workouts and nutrition. A Carson City boot camp provides you everything you need to lose weight, all in one place, while surrounding you with a support network and knowledgeable professionals that encourage your success.

 

Carson City Bootcamp: Transform From “Before” To “After”

Bootcamp, Weight Loss No Comments »

Have you ever seen a really impressive “before” and “after” photo on a weight loss product?

Well, there’s something that the diet industry doesn’t want you to know. There is more involved than just the diet product, and it’s the same across the board.

Look into the eyes of any person in their “before” picture and you’ll see that they are deeply disturbed. The body they have is no longer in sync with the body they are able to accept.

They changed the body that they accept, and became disturbed.

Now look into their eyes in the “after” picture – see the sweet satisfaction? They now live in the body that they decided they could accept. What an amazing feeling that is.

Why are you still living life in your “before” body?

Sure, you have obstacles that get in your way – your schedule, your job, your kids, the weather, your knee injury from college…but ultimately you have the body that you accept.

I’m going to repeat that so it will really sink in.

You have the body that you accept.

Transform from “Before” to “After”

You may not realize it, but you already posses everything you need to transform your body, and it all starts with taking responsibility for the body that you have today.

You are in your current shape because, until this moment, you’ve been OK with it.

Oh I know you aren’t thrilled with it, and you even talk about losing weight and getting fit – but you haven’t changed what you’ll accept.

Here’s how to transform your body in 3 steps:

Step One: Feel Disturbed

It has been said that emotion creates motion. This is essential when it comes to personal transformation. Just like those folks in the “before” pictures, to transform your body you must first decide that you can’t live another day in the body you currently have.

Get your emotions stirred up. Make a list of all the reasons that you’re ready to lose weight and get fit. Get disturbed.

How do you get disturbed? Try these:

  • Go shopping for a swim suit
  • Try on all of your “skinny” clothes
  • Look at old pictures from when you were in better shape
  • Go to the doctor for a physical

Step Two: Decide What You Want

Without clarity you’ll never get where you want to go. Now that you’re disturbed with the body you have, decide what the body you can accept looks like.

Think in concrete and specific terms. Just like the captions under ‘before” and “after” pictures – “Shannon lost 50 lbs,” “Matt lost 8 inches from his waist,” “Catherine went from a size 20 to a size 4.”

Get a clear picture in your mind of what you’ll look like in your “after” picture and decide what the caption will read.

Step Three: Take Action

The time spent between your inspiration (now) and taking action determines whether you will succeed or fail. Don’t allow yourself to get stuck between inspiration and action – there is always something that you can do immediately.

Take action by emailing or calling me now to set up a fitness consultation.

I am here to take you from your “before” picture to your “after” picture. What will your “after” caption read?

Carson City Boot Camp Total Body Fitness Plan

Bootcamp No Comments »

CARSON CITY BOOT CAMP FOCUSES ON TOTAL BODY FITNESS

Sixty-eight-percent of Americans are overweight or obese, according to the latest Centers for Disease Control statistics. Unfortunately, many of these people will continue to remain overweight or obese as they search for a quick fix – either an over-the-counter supplement or a fad diet. The honest truth is that losing weight is hard work. Yet, as Carson City boot camp staff will attest, working out doesn’t have to be drudgery. You can burn calories while dancing, bike riding, swimming and doing other activities you enjoy. It also helps when there are cool companions there for motivation and encouragement.

Get Nutrition Advice from A Carson City Boot Camp.

Attending a Carson City boot camp is not just about the work out. It’s about eating right, too. Paying attention to what you eat combined with exercise will make you successful with your weight loss goals, so it makes sense that personal trainers focus on nutritionist as well. Carson City boot camp staff members hear about all sorts of dangerous and ineffective fads people have tried in the past.

For example, there are so-called “detox diets” that promise people can lose 10 pounds in as little as 3 days. Unfortunately, what marketers don’t tell people is that these diets cause nutrient deficiencies and dehydration. Dieters wind up feeling exhausted and starving.

One guaranteed sign of a harmful diet is one that asks people to cut out an entire food group. For example, the Atkins diet cuts out carbs completely and allows for lots of high-fat foods instead. Dangers of this diet include hypertension, ketosis, the destruction of muscle tissue, liver stress and heart disease.

Some extremely low-fat diets leave people deficient in nutrients that are necessary to carry out the body’s essential functions. For example, without some of the fat-soluble vitamins (like A, D, E and K), it’s difficult for the body to absorb calcium, detoxify cells or regulate blood pressure. The American Dietetic Association recommends that 25 percent of one’s calories come from good fats like olive oil, seeds or nuts.

Don’t expect a one-size-fits-all diet from a Carson City boot camp. Staff members talk about lifestyle, food likes and dislikes, budget, time constraints and other factors that affect your eating habits. Your personal trainer will be more than happy to discuss healthy eating choices that will help you meet your weight loss goals quickly and more easily.

A Carson City boot camp helps build an exercise plan that works for you.

Carson City boot camp professionals know what it takes to burn fat and gladly oversee that process. It’s one thing to know that 50 sit-ups and 30 minutes of jogging need to happen, but it’s another to have someone there providing encouragement and information about how to maximize that jogging using interval training. It’s one thing to plan to get to the gym five days a week and another to actually DO it because your friends and boot camp instructor are at the Carson City boot camp waiting. Workout plans at a Carson City weight loss boot camp consist of a proven combination of cardio and strength training sessions packed into 60 dynamic minute routine, so it’s a great solution even for people who feel like they don’t really have the time to get fit.

Carson City Bootcamp: 6 Week Workout For 100 Deck Squats

Bootcamp, Exercise, Mobile Unit Workouts No Comments »

The deck squat is one of my favorite bootcamp exercises.  Any time you take your body from the floor to standing you will burn a lot of calories, use a lot of muscle (which raises your metabolism), and improve your ability to move athletically.

Here’s a video of the deck squat:

There are some keys to make this exercise easier:

  1. Tuck your pelvis under at the bottom of the squat to engage the ground smoothly
  2. Place your feet in your stance as you roll back up to the squat, and keep your feet close to your butt
  3. If you’re having trouble rolling back up, you may be holding your breath – remember to exhale hard, and lift your sternum to the ceiling as you roll to your feet

An amazing fitness goal would be to do 100 deck squats non-stop.  And here’s a 6 week workout bootcamp-style plan for you to get there…

Week One:

Day 1: 25 sets of 4 in 25 minutes
Day 2: 20 sets of 5 in 20 minutes

Week Two:

Day 1: 17 sets of 6 in 17 minutes
Day 2: 15 sets of 7 in 15 minutes

Week Three:

Day 1: 13 sets of 8 in 13 minutes
Day 2: 11 sets of 9 in 11 minutes

Week Four:

Day 1: 10 sets of 10 in 10 minutes
Day 2: 9 sets of 12 in 12 minutes

Week Five:

Day 1: 8 sets of 14 in 14 minutes
Day 2: 7 sets of 15 in 15 minutes

Week Six:

1 set of 100

Split the days up during the week, Day One on Monday, Day Two on Thursday would be an example.

And each individual workout will look like this: You’ll perform one set every minute until you’ve done them all. Start your reps at the top of the minute, when the second hand hits twelve at the top. Say that 4 reps of your deck squat exercise takes 10 seconds to complete. The rest of that minute — 50 seconds — is for rest. Shake your legs out, and when that second hand reaches the top of the next minute, get ready and do your next set.  (Check out this article for what to do in between exercises: What To Do During Rest Periods)

What you’re doing is compressing the rest time during the program while keeping the number of reps the same — the best way to build up to 100 nonstop reps. By the time you reach week 6 of this program your rest time will be cut down, requiring you to complete more work in less time, to recover your energy faster, and get right back into your workout. But you’ll be ready because you got there following a planned out bootcamp-style workout.

And once you’re able to do 100 reps, you have a perfect workout that you can do anywhere – at home, when you’re traveling, or if you get stuck in a crowded gym.

Here are some other deck squat variations for when you become pro at the basic variation:

Pause Deck Squat

Jump Deck Squat

One Arm Burpee To Deck Squat

Carson City Bootcamp: The 1000 Rep Challenge Workout

Bootcamp, Exercise, Mobile Unit Workouts No Comments »

This is a great bootcamp-style challenge workout to test your fitness levels.

Do these, in order, for time:

100 Push ups
200 Squat Jumps
300 Kettlebell Swings
400 Burpees

Finish each before moving on to the next.  So, get all 100 pushups before moving on to the squat jumps.

Record your total time and try to beat it next time!

A great challenge schedule is once every 2-3 months (I do it 4x a year)

Good luck!

 

What Does A Carson City Bootcamp Offer You?

Bootcamp No Comments »

You’ve done the gym membership. You’ve signed up on Fitocracy.com. You’ve ridden your own exercise bike at home and counted every one of your calories. You’ve tried protein shakes, Lean Cuisines, and NutriSystems. You’ve switched from a six-pack of beer to a glass of red wine. You have Biggest Loser cardio workouts on DVD. You’ve tried nearly everything, it seems – but the stubborn weight just won’t go away! Why not see what a Carson City bootcamp will do for you?

A Carson City boot camp for weight loss is the ultimate way to achieve your goals because you are accountable to someone other than yourself. You have the added pressure of knowing that your personal trainer is fully invested in your success – and you’d hate to let your trainer down!

When you begin your fitness training, you’ll get an accurate picture of precisely where you are in terms of your physical fitness and ability. You’ll receive a customized weight chart and body mass index count. You’ll then work with your trainer to develop strength and cardio exercises that will get you where you need to be. And don’t be intimidated by the equipment out there on the floor: your boot camp trainer will show you how to properly use each one to minimize the risk of injury and maximize your physical benefits.

Over time, your Carson City boot camp professional will modify your customized program based on your changing fitness level and need. This ensures that you don’t hit a plateau, but that you adjust your routine to push yourself farther than you were ever able to go in the past. You’ll also gain access to a number of different workout routines to avoid boredom. You’ll find that your fitness trainer is attractive, friendly and encouraging – which makes you want to come back for each session. Having personal assistance and motivation is often what finally pushes a person to succeed where they may have failed in the past. Whether you have 10 pounds to lose or 100, immersing yourself in a Carson City boot camp is the way to do it.

What an Carson City boot camp ultimately provides is improved focus on your weight loss. It’s difficult to make your health a priority when there are so many other events going on in our day to day lives. However, you’ll find you have greater confidence and more happiness when you’ve dealt with this oppressive issue. If you want to live a long life and buy yourself more time, you must be within the optimal weight range. You need to access knowledge that will not only help you lose weight quickly, but also to keep it off for the long haul. All of this information will be delivered to you in a friendly, customized fashion when you sign up for a weight loss bootcamp in Carson City.

Carson City Bootcamp: Sample Fat Burning Workout

Bootcamp, Exercise, Mobile Unit Workouts No Comments »

Here’s a great workout for you to do at home on a day you can’t make it to my Carson City Bootcamp…

Functional Movement Warm Up:

Hip Flexor Stretch
Seal Jumping Jacks
Prisoner Squat
Mountain Climbers
Hip Circles
Hand Lift Pushup
Y-Squat
Spiderman Climb
Side Shuffle

Carson City Bootcamp Circuit One (Strength):

1) Feet On Box Push Up
2) Hockey Squat
3) TRX Row

Prescription: 10 reps each, 3 rounds

Carson City Bootcamp Circuit Two (Metabolic):

1) Feet Wide Burpee
2) Alternating Lunges
3) Plank Walk Up

Prescription: 30 seconds each, 5 rounds, 30 sec rest after each round

Carson City Bootcamp Circuit Three (Metabolic):

1) Jumping Jack
2) Hip Touch Twist

Prescription: 1 min each, 3 rounds, no rest

Carson City Bootcamp Circuit Four (Metabolic):

1) Feet Wide Burpee
2) Hop Squat
3) Squat Hold

Prescription: 45 sec each, 4 rounds, no rest

Carson City Bootcamp Finisher:

Jumping Jacks
Run in Place
V-Up
Mountain Climber
Bodyweight Squat
Seal Jumping Jack
Sumo Squat
Alternating Lunges
Pushups

Prescription: 40 seconds each, 1 round

Cooldown:

1) Rollover To V-Sit
2) Shin Box Switch
3) Chest Stretch

Have fun with this bootcamp-style work out!

Carson City Boot Camp: Hotel Room Workout

Bootcamp, Exercise, Mobile Unit Workouts No Comments »

Traveling?  Super-busy?  Do this workout when you can’t make it to your Carson City Boot Camp:

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

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

Run in Place – 20 seconds
Flex Chops – 12 reps per side
Grasshopper Pushup – 8 reps per side
Arms Overhead Squat – 20 reps
Mountain Climber – 30 reps per side
Bodyweight Squat – 30 reps
Diagonal Lunge – 12 reps each side
Squat Hops – 10 reps

Remember to eat plenty of vegetables and drink plenty of water when you’re traveling!

Carson City Bootcamp: 7 Tricks To Maintain Your Weight Loss

Bootcamp, Weight Loss No Comments »

If you’ve ever lost weight, you know how hard it is to keep it off.

Ever wonder why some people are able to keep weight off, while others put it right back on? Read on for the 7 Secrets to Maintain Weight Loss. (And if you still have pounds to lose, these 7 secrets will help you too.)

Secret #1: Keep on Moving

If you’re serious about keeping the weight off, you need to be serious about your workouts. Keep your activity level high, both in and out of the gym. Your workouts should consist of both cardiovascular training and strength training. While out of the gym make an effort to move as much as possible by taking the stairs, going for walks or jogs and participating in recreational activities.

Secret #2: Be a Healthy Eater

Sorry, you can’t go back to eating at the drive thru and expect to maintain your weight loss. Focus on these 3 aspects of healthy eating:

  • Keep calories low. Gone are the days of eating mindlessly. Be aware of everything that goes into your mouth, whether by journaling or simply keeping a mental tally.
  • Be careful. Eat small portions, avoid high-calorie foods and check nutrition labels. You don’t have to swear off chocolate forever, just eat it occasionally with portion control.
  • Eat a balanced diet. Include a variety of fruits and vegetables, lean meats and nuts.

Secret #3: Turn off the TV

The average person watches a whopping 35 hours of television each week. People who successfully maintain weight loss, on the other hand, watch an average of 7 hours or less. TV watching encourages snacking and puts you in a sedentary position on the couch. Spend less time in front of the TV and enjoy longer lasting weight loss.

Secret #4: Keep it Simple

While it is important to keep a variety of fruits and vegetables in your diet, your diet should be fairly simple. Create a repertoire of basic whole foods: fruits, vegetables, lean meats, and nuts. When you cut down on your options it becomes easier to stick to your plan, making weight loss guaranteed.

Secret #5: Track Yourself

Your biggest fear is gaining back every solitary lost pound, but don’t be afraid of your scale. Weigh yourself at least once each week to monitor any gains. If the numbers begin to climb then reduce calories and increase your exercise.

Secret #6: Eat for the Right Reason

Emotional eating is one of the top reasons that people are overweight. It’s very important that you view food as fuel, not as an answer to deeper emotional needs. When food becomes more than just fuel, the pounds quickly add up. If you want to keep your weight under control, you’re going to have to eliminate emotional eating.

Secret #7: Forget All-Or-Nothing

No one is perfect – not even you! There will be days when you eat more calories than you should have. There will also be days when you miss a workout. Don’t let small slip-ups send you into a tailspin of all-or-nothing sabotage. Simply get back to your healthy lifestyle rather than letting yourself backslide into your old habits.

Don’t be one of the many who skip these 7 secrets and instead return to life pre-weight loss. You worked hard to be where you are – you deserve to keep it.

I’m always available to help you achieve any fitness or weight loss goal. Call or email to get started on a solid Carson City Bootcamp exercise program that will change your body and life forever.

Carson City Bootcamp: Another Hotel Room Workout

Bootcamp, Exercise, Mobile Unit Workouts No Comments »

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

In future workouts, you can repeat the circuit up to 5 times.

Back Foot On Bed Lunge – 15 reps per side
Feet On Bed Pushup – 20 reps
YTWLI – 12 reps each
1-Leg Hockey Squat – 10 reps per side
Spiderman Mountain Climber – 20 reps per side

Intervals – Jumping Jacks
50 seconds fast jumping jacks, 10 seconds recovery
Repeat 8 times