Wednesday, February 15, 2017

Bootcamp Workouts in Miami Lakes: Raising the Bar

Have you ever watched a cable commercial where they offer this incredible offer for NEW customers? I always watched those and wonder…”What about me?…I have been a loyal subscriber for years and I’m paying more than someone who has never done business with you.”

I wonder if members of the gym or members of my bootcamp in Miami Lakes feel the same when all the new year resolution people come in to start their fitness journey, I ask that every time we put together an offer to help new members get started in our program. I also think about that at this time of the year when we have so many new people participating in a fitness program that is not necessarily new to everyone , but it’s new to them.

How do we continue to serve our members that have been training all year, and for many years and still manage to serve all of the people that are joining us for the first time.

Simple or at least the idea is simple, Create a plan where people of all fitness levels are starting a new fitness adventure no matter where in their personal journey they are. A plan that can be laid out weeks, months and even a full year ahead of time so that the person going on this adventure knew what was ahead of them and so that a coach had a map that could take them there

Everyone starts the year with a goal in mind. Maybe it’s to make improvements on everything they did the prior year, maybe it’s to finally make it happen for the first time. What ever the goal is mapping and planning out workouts in advance ensures that the goal will be achieved..

What if you knew ahead of time that your workouts would look like this for example:

Day 1

Warm Up


Heel Raises for 30 Seconds

Standing Bicycle Crunches for 30 Sec

Squats for 30 Sec

Jumping Jacks for 30 Sec

30 Sec Break and Repeat

60 Sec Break

Day 1: Push – EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as
soon as they complete the remaining time is used to rest, recover, rotate and
hydrate

Push Ups (15-20 Reps)

Dips (15-20 Reps)

Dumbbell Floor Chest Press (15-20 Reps)

Band or Dumbbell Over Head triceps extensions (15-20 Reps)

Dumbbell Shoulder Press (15-20 Reps)

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

1 Minute to Re Group

Finisher


4 Minute Traditional TABATA

20 Seconds on 10 Seconds Off

2 Moves Switching Back and Forth between

Mountain Climbers and Leg Raises

—————————————————————————-
DAY 2
Warm Up


Heel Raises for 30 Seconds

Standing Bicycle Crunches for 30 Sec

Squats for 30 Sec

Jumping Jacks for 30 Sec

30 Sec Break and Repeat

60 Sec Break
Day 2: Pull EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as
soon as they complete the remaining time is used to rest, recover, rotate and
hydrate

Single Arm Rows Right Arms (15-20 Reps)

Single Arm Rows Left Arms (15-20 Reps)

Band Bicep Curls (15-20 Reps)

Band or Dumbbell Bilateral Rows (15-20 Reps)

Dumbbell Upright Rows (15-20 Reps)

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

1 Minute to Re Group

Finisher


4 Minute Traditional TABATA

20 Seconds on 10 Seconds Off

2 Moves Switching Back and Forth between

X Body Mountain Climbers and Reverse Crunches


——————————————————————-
DAY 3
Warm Up


Heel Raises for 30 Seconds

Standing Bicycle Crunches for 30 Sec

Squats for 30 Sec

Jumping Jacks for 30 Sec

30 Sec Break and Repeat

60 Sec Break
Day 3 Squat EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as
soon as they complete the remaining time is used to rest, recover, rotate and
hydrate

Alternating Leg Lunges (15-20 Reps)

Squat Jumps (15-20 Reps)

Dumbbell Sumo Squats (15-20 Reps)

Dumbbell Stiff Leg Deadlifts (15-20 Reps)

KettleBell Swings (15-20 Reps)

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

1 Minute to Re Group

Finisher


4 Minute Traditional TABATA

20 Seconds on 10 Seconds Off

2 Moves Switching Back and Forth between

Spiderman Mountain Climbers and Bicycle Crunches


…and that the following week the goal was to progress with these workouts. And that after making progress for 3 weeks with this you already have the next set of workout mapped out.

It’s one less thing to think about and it takes the guess work out of the equation
A truly successful bootcamp achieves at least two critical goals:
1.- Gets your clients the physique results they want, while simultaneously 
2.- Giving them what you know their body needs.
When you program with structural balance in mind, you give your clients the best of both worlds.
————————
Introducing The NEW  Bootcamp Periodization System

XL

 

You Get Four Twelve-Week Programming Guides – A FULL YEAR Of Done For You Periodization Programs!

Each manual includes a 12-week periodization system. Programs are designed for three hard workouts per week. Each workout includes:

  • A set of warm-up exercises that are designed specifically for each workout. This reduces injury and gets your campers pumped about the workout! 
  • The main workout, which includes a variety of bodyweight exercises, endurance exercises, bodyweight exercises, and exercises using dumbbells, bands and kettlebells. Each workout is designed around a specific goal, such as building endurance, leaning out, getting strong, etc. 
  • A closer/finisher. Depending on the workout goals, these closers may give your campers a metabolic boost and help them cool down. 
Here’s what you get when you order now… 

Manual #1: Winter Bootcamp Program—Done For You 12 Week Periodization Program

Use the Winter Program to build strong bodies. Workouts focus on exercises such as bodyweight exercises, compound lifts, and targeted lifts to build muscle and strength. 
This periodization program includes: 
  • Chapter 1: Basic Build (Weeks 1-3) 
  • Chapter 2: Get Strong (Weeks 4-6) 
  • Chapter 3: Get Stronger (Weeks 7-9) 
  • Chapter 4: Super Sets (Weeks 10-12) 




Manual #2: Spring Bootcamp Program—Done For You 12 Week Periodization Program

This program starts by building muscle and strength, and then it turns to leaning your clients out and sending their metabolism into overdrive. Right in time for beach season! This periodization program includes: 
This periodization program includes: 
  • Chapter 1: Basic Build (Weeks 1-3)
  • Chapter 2: Get Strong (Weeks 4-6)
  • Chapter 3: Lean Out (Weeks 7-9)
  • Chapter 4: Metabolic Drive (Weeks 10-12) 



Manual #3: Summer Bootcamp Program—Done For You 12 Week Periodization Program

It’s summer, and your bootcampers are thinking about baring themselves on the beach. Use this 12 week periodization program to get them lean, get them sexy and build their confidence! Your clients will look good and feel great! 
This periodization program includes:
  • Chapter 1: Sexy Build (Weeks 1-3) 
  • Chapter 2: Get Tight (Weeks 4-6) 
  • Chapter 3: HIIT Weeks (Weeks 7-9) 
  • Chapter 4: Beach Ready (Weeks 10-12) 



Manual #4: Fall Bootcamp Program—Done For You 12 Week Periodization Program

You’ve been pushing your campers hard all year to build their strength and lean them out. The Fall program starts with a short recovery period of lighter work, followed by building strength, mobility and endurance. 
This periodization program includes: 
  • Chapter 1: Recover (Weeks 1-3) 
  • Chapter 2: Get Strong (Weeks 4-6) 
  • Chapter 3: Mobility (Weeks 7-9) 
  • Chapter 4: Endurance (Weeks 10-12) 
Bottom line: you get a full year of carefully planned periodization programming across four manuals. These programs and workouts are designed to grow strength, endurance, and mobility, plus get your clients lean and beach-body ready in time for summer! 
And that’s not all…

Plus You’ll Get These Two Bonus Guides for FREE!

Bonus #1: The Beach Bootcamp Workout Program

Bonus #2: Krazy Klosers: 52 Krazy Finishers, A New One For Every Week Of The Year!



XL


Georgette Pann is a world-renowned bootcamp expert, and the creator of Sure Victory Bootcamp in a Box,Sure Results Bootcamp Workouts and publisher of The Bootcamp Periodization System .
.To learn more about The NEW  Bootcamp Periodization System +how it can revolutionize your bootcamp programming NOW go to http://smartfitproworkouts.com/bootcamp-periodization-system


Sunday, February 12, 2017

MIAMI LAKES FITNESS BOOTCAMP 1000 Calorie Challenge Workout

Holidays are over and New Year Resolutions are done...now life starts for real here in Miami Lakes...Spring is coming, Summer is coming and so are vacations

Here is the TRUTH

You're busy with....

Groceries
Cooking
Cleaning up
Cleaning the house
Dropping off from practice
Picking up from practice
Dirty Laundry
Folding clean laundry
Take the dog out
 
And now you have a pile of other stuff on top of your
normal hectic schedule.
 
Oh, and eat. Almost forgot about that, might as well grab something with some carbs in it because carbs give you energy, right? You remember reading that somewhere…
 
The list could go on for pages, but this is what a lot of busy moms and dads and business owners and just honestly....everyone, have to do for every other person in the household. Not that this comes as a surprise to any of them, because this is their daily routine.
 
But as time passes, and kids grow up, jobs change and life happens, the years leave their mark on a busy people's bodies. A little extra on top of the jeans, a little big hanging out in front, things that used to be tight, just wobble a little more than they should. 
 
But what can a busy person do about it? Your time is never their own. And forget about unrealistic gym hours. Why pay for a membership when you can never make it during the week because your schedule doesn’t allow it or even our bootcamp in Miami Lakes..with all the classes we have..they still might not work
 
Well, that is exactly why we are presenting the 10:00am (you guessed it) Weekend Fat Blasting 1000 Calorie Fat Loss program.
 
Saturday and Sunday morning at 10:00am, we are going to help you burn 1000 calories on each day of the weekend, and help you lose a dress size or a pant size. 
 
Each workout will be tough, but structured to get the most out of you in the least amount of time. 
 
Best of all, we’ll be doing it on weekend mornings, before you need to get your kids ready, or run errands, or go to church and so it doesn’t take time away from your already packed day of activities and whatever else you do. 
 
Now you don’t have to choose between your family and your health. You can have both, and join other motivated busy moms and dads and business owners and just everyone like yourself to kick some butt and get their own butts back into shape.
 
We will be starting this as part of all the NEW things coming to our NEW location in Miami Lakes...so if you are interested in something like this...a weekend membership that will burn 1,000 calories Saturday and 1,000 calories on Sunday...let me know


For everyone else...waiting...let me repeat...the time will pass anyway...workout or no workout, diet or no diet...workout with us or not...the time will pass...Summer will be here, beach time, shorts and tank tops....don't wait


YESTERDAY I ANNOUNCE 2 EVENTS:
You can see them here
FREE Truth about Fat Burning Seminar => https://www.facebook.com/events/405335846466155/

Bootcamp After Dark 

THE next 99 Days!!!

Have you lost a little motivation or focus?
or
Maybe you would like a little more!!
 
Image
+ HAPPY SUNDAY!!!
Hope you and you and your family are having an AMAZING weekend.

I am already heading out to our NEW gym..I want to get a workout in before class and I wanted to share something I talked about in our 6 week transformation group...
 
"Have you ever hit a weight loss plateau?"
Fat was practically falling off your body just a few weeks ago, and now you’re wondering if your scale is broken because no matter what you do, your weight won’t budge.

What gives?

Why did your routine suddenly stop working, and what can you do to push through this weight loss plateau?

I THINK WHEN THIS HAPPENS A LOT OF PEOPLE LOSE FOCUS....AND MOTIVATION

Another reason people lose focus is lack of target dates or goal dates

I am the 1st person to tell you..the your health and fitness should be #1 regardless of a vacation plan or party dress you want to fit into...but I am also here to Coach and that means finding the ways that work...You tend to focus better or work harder if you have a DATE!!!

Let me give you an example...I have 3 dates I am working toward
March 9th I have an Event in Texas
April 15th I have another Event
and May 22nd is my B-Day (Huge Event)
as of right now that is 99 Days away...

I have a target date and I have concrete goals laid out...and every day I will do what I need to do to reach those goals...

After that I already other shorter term and longer goals but that is the Next 99 Days.....

What about you?

Do you have some short term and longer term goals?

What can I do to help you reach them?

Think about it....

Today we start A New adventure.....remember you are all invited to come workout with us today...at our new place...if you don;t make it..I will share pictures with you tomorrow

*ps...last day to lock in your membership...new members, past members, friends and family...


 
 
 
 
 
Image                
+ TODAY IS A GREAT DAY TO START
With the NEW adventure starting at our NEW location...today is a GREAT day to get started or restart your adventure into better health and more energy....

 
 



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