Without further delay...
Taking in an amazing 647 votes and our 1st transformation contest winner:
MR. ERIC CHAPMAN!
Eric is getting married in just a few short months (I'm guessing that had
something to do with his mindset on training and getting such amazing results) ;)
Our 2nd place winner was a close runner up with an impressive 571 votes:
MS. AMANDA POWELL!
Amanda has shown ASTOUNDING dedication to taking control back of her life - the way
she looks, the way she feels and the way she stays fit...and we couldn't be more
proud of her - great job, Amanda!
Our final contestant raked in a cool 479 votes:
MS. ERIKA PORA
Erika is a camp favorite...beautiful, kind and full of GREAT ENERGY! She has
changed her body, her life and is ready to keep pushing to new levels of success -
let's keep it up!
Eric will be receiving FREE BOOT CAMP TIL 2010, along with a gift basket from
my friends at Taglio Salon in Scottsdale, valued at well over $300.
Amanda will also be receiving a gift basket from Taglio Salon (the same $300+ version Eric will receive)...can you tell Taglio HOOKED us up or what?!
Seriously...you gotta check this place out: Taglio Salon (101/Scottsdale Road)
And...Eric will be receiving a free total body massage from Gail at Massage at Arrowhead Creekside (a $75 value)!
Our next transformation contest details will be announced soon...and if you want to take a 2 week free shot at the most results-driven, results-guaranteed boot camp community in the state...you need to get over HERE:
http://www.sexycorebootcamp.com
Thanks everyone!
-Curtis
Showing posts with label boot camp camps bootcamp phoenix glendale peoria fat loss rapid interval training ab lean. Show all posts
Showing posts with label boot camp camps bootcamp phoenix glendale peoria fat loss rapid interval training ab lean. Show all posts
Phoenix Boot Camp Bikini Confident Workout for a Sexy Core
50-10 5 Exercise Circuit
1-Front Loaded-SIFF Stationary Lunge /SIFF Stationary Lunge RIGHT
2-Single Leg DB Snatch to Sky Ground to Chins
3-T-Up (Pushup Option)
4-DB Drop squats + Press
5-Overhead Band Flutters
4 Minute Screamer:
20-10 Super Skaters/Super Skiers
Crank it up!
1-Front Loaded-SIFF Stationary Lunge /SIFF Stationary Lunge RIGHT
2-Single Leg DB Snatch to Sky Ground to Chins
3-T-Up (Pushup Option)
4-DB Drop squats + Press
5-Overhead Band Flutters
4 Minute Screamer:
20-10 Super Skaters/Super Skiers
Crank it up!
8 Fat Loss Foods for Travel, Sexy Abs Workout from Hell, and a "Treadmills Suck" Bodyweight Cardio Workout Video
Before we get started, don't forget that we have some fantastic things in store for all of you:
- Sexy In 6 Weeks Summer Transformation Contest starting June 22
- pending launch of a new Scottsdale/Desert Ridge Location
To participate in the transformation contest or be put on the waiting list for the new Desert Ridge location, please call me at 480-981-6877 right away.
###
Last week, I packed for a long weekend trip to New Jersey...and I knew I wanted to eat as clean and healthy on the go - and airport food was NOT going to be an option ;)
So, I took a little extra time and prepared my brief case with some bare fat loss essentials:
- Pre/Post Workout Protein Powder (put in baggie or travel container)
- Meal Replacement Powder (put in baggie or travel container)
- Shaker bottle
- Daily Multivitamin
- Trail Mix snacks (organic, no sugar added, no preservatives, etc.)
- Green Tea packs
- Raw Almonds
- Snack Bars (Organic Chocolate Cravers or LaraBars work great)
Just remember, you don't have to eat crappy when you are on a trip, just prepare a little ahead of time and you'll do great.
###
While in Jersey, I had the chance to mastermind with some of the most talented and skilled fitness professional I've ever met...I even helped demo what I so affectionately called the "Abs Workout from Hell"
Here it is (I'm the one in the middle)...the sound quality in the room wasn't very good, but you'll get the idea:
A brutally effective workout, ZERO crunches, ZERO sit-ups...just results.
Sounds familiar, huh? ;)
###
Getting back into the swing of things back home, we had a FREE BONUS bodyweight cardio workout at camp...no machines (you know how I feel about silly ellipticals), and no dumbbells...just good ol' fashioned motivation, as displayed by Amanda (our latest Boot Camp Superstar).
Here's a 'treadmills suck' cardio workout you can do anywhere, anytime to blast body fat and crank metabolism...
Your Total Body Transformation Coach,
Curtis
curtis@arizonafitnessbootcamp.com
480-981-6877
PS: If you haven't done so, please take a quick 60 second survey to help me fine tune our program to give you even better results:
Go here now: 60 SECOND SURVEY
- Sexy In 6 Weeks Summer Transformation Contest starting June 22
- pending launch of a new Scottsdale/Desert Ridge Location
To participate in the transformation contest or be put on the waiting list for the new Desert Ridge location, please call me at 480-981-6877 right away.
###
Last week, I packed for a long weekend trip to New Jersey...and I knew I wanted to eat as clean and healthy on the go - and airport food was NOT going to be an option ;)
So, I took a little extra time and prepared my brief case with some bare fat loss essentials:
- Pre/Post Workout Protein Powder (put in baggie or travel container)
- Meal Replacement Powder (put in baggie or travel container)
- Shaker bottle
- Daily Multivitamin
- Trail Mix snacks (organic, no sugar added, no preservatives, etc.)
- Green Tea packs
- Raw Almonds
- Snack Bars (Organic Chocolate Cravers or LaraBars work great)
Just remember, you don't have to eat crappy when you are on a trip, just prepare a little ahead of time and you'll do great.
###
While in Jersey, I had the chance to mastermind with some of the most talented and skilled fitness professional I've ever met...I even helped demo what I so affectionately called the "Abs Workout from Hell"
Here it is (I'm the one in the middle)...the sound quality in the room wasn't very good, but you'll get the idea:
A brutally effective workout, ZERO crunches, ZERO sit-ups...just results.
Sounds familiar, huh? ;)
###
Getting back into the swing of things back home, we had a FREE BONUS bodyweight cardio workout at camp...no machines (you know how I feel about silly ellipticals), and no dumbbells...just good ol' fashioned motivation, as displayed by Amanda (our latest Boot Camp Superstar).
Here's a 'treadmills suck' cardio workout you can do anywhere, anytime to blast body fat and crank metabolism...
Your Total Body Transformation Coach,
Curtis
curtis@arizonafitnessbootcamp.com
480-981-6877
PS: If you haven't done so, please take a quick 60 second survey to help me fine tune our program to give you even better results:
Go here now: 60 SECOND SURVEY
Transformation Contest - STOP Doing Crunches - 2 Boot Camp Workouts of the Day
PREVIEW ANNOUNCEMENT: Our 1st Annual Summer Meltdown 6-Week Transformation Contest is coming…June 22-July 30! We’re going to be cranking up the intensity in our boot camp and really get our nutrition in check, along with bonus contest camp workouts for the truly dedicated contestants.
AND there will be a Grand Prize worth more than $1200…More details will be forthcoming.
**********************
Here are 4 Reasons Why Crunches Still SUCK for Fat Loss:
1) Crunches still suck for fat loss because they are not an intense exercise.
Unfortunately, crunches just don't get the heart
rate up high enough to benefit from the short,
peak-intensity style of exercise that is essential for
achieving maximum fat loss results in minimal time.
Aren’t those the results we’re really after?
2) Crunches still suck because they place too much strain on your lower back.
You sit at your desk all day…now your spine is
compressed and places a great deal of strain on
your lower back. This gets worse,
if especially if you slouch down in your chair.
When you are performing crunches your spine is compressed EVEN MORE
with every crunch that you take.
And this is good for why, exactly?
Seriously...not a good idea and definitely not what your back needs right now.
The reality is that your abs are NOT designed to “crunch”, they are designed to “stabilize” your upper and lower body. Train them as such!
3) Crunches still suck because they bore the heck outta me.
Gone are the endless crunch workouts. Dead, outta here, over, kaput.
Say goodbye to those stupid ab infomercials.
Now, there are so many outstanding exercises that will build more muscle that will burn the muffin tops right off. Planks, push ups, squats and the like (with all their glorious variations) are the ones you would be sticking with to see those sexy abs start to pop.
4) Crunches suck because they only target one small area of your body.
That’s it. Coupled with the fact that body fat spot reduction is a MYTH, what you should be focusing on for melting belly blubber is to train with exercises that stabilize the abdominals through total body movements.
Try plank variations or front loaded dumbbell squats…now THAT’S an ab workout for ya ;)
Now, listen – I’m gonna come clean here…I was once one of those misled gym rats who would spend the typical 10-15 minutes doing my crunches and variations there of after each workout. Fortunately, I was able to learn better more effective protocols for getting the results I really wanted. How about you?
Monday was one of our classic fat loss workouts features the 40 s on-20 s off supersets…here’s one for the record books:
Monday: 40-20 “When Good Workouts Go Bad”
Band Row
Band Forward Lunge w/ SA Press*
Suicide Planks
Band Reverse Lunge w/ SA Curl
DB Step Up
Renegade Rows
Burpees
Push Up w/ Knee Up
Ground Sky Squats
DB Swings
REPEAT with NO REST
Monday’s Top Performer was Brenda Gillespie: her core and stability strength has skyrocketed and her form is spot on! Outstanding job!
Thursday: 30-30 When Intervals Go Bad” Episode #51409
Station 1 of 4:
Ex1: Top Loaded Cross Under Lunge - LEFT
Ex2: T-Stab
Ex1: Top Loaded Cross Under Lunge - RIGHT
Ex2: T-Stab Shoulder Touches
ACTIVE REST – Repeat for a total of 5 Minutes
Station 2 of 4:
Ex1: Low Step Up with Front Shoulder Raise
Ex2: DB Good Morning
Ex1: Low Step Up with Front Shoulder Raise (Single DB/or Double DB)
Ex2: DB Straight Leg Deadlift
ACTIVE REST – Repeat for a total of 5 Minutes
Station 3 of 4:
Ex1: Neg Push (ISOHold)
Ex2: Single Leg Hip Ext*
Ex3: Goblet Squat
Ex4: Lateral Windmill Touches
ACTIVE REST – Repeat for a total of 5 Minutes
Station 4 of 4 (CURB):
Ex1: ULBE Left
Ex2: DB Row Left
Ex1: ULBE Right
Ex2: DB Row Right
ACTIVE REST – Repeat for a total of 5 Minutes
4 Minute Screamer to Finish the Day
(8 sec bursts for 12 total rounds)
Speed Squats
OR
Band Sprints
(Watch as Allan chooses to do full 8 second sprints…he’s that little black streak racing by at about the :32 mark - GO ALLAN!!)
PS: By the way…I heard some other boot camps around town call themselves “the toughest workout in the valley”. Oh really?
I think there are a few campers in our group that would beg to differ. ;)
Don’t take my word for it…come see for yourself!
Our next 2 week free trial begins June 22, reserve your spot today because space is limited. ANNNNND…don't forget June 22 will also mark the launch of our 6 Week Summer Meltdown Transformation Contest, where 1 lucky winner will win over $1200 in prizes! (Details coming soon…)
Curtis Hoekstra, CFT
Redesigned Website: Arizona Fitness Boot Camp
Direct Line: 480-981-6877
Email: curtis@arizonafitnessbootcamp.com
AND there will be a Grand Prize worth more than $1200…More details will be forthcoming.
**********************
Here are 4 Reasons Why Crunches Still SUCK for Fat Loss:
1) Crunches still suck for fat loss because they are not an intense exercise.
Unfortunately, crunches just don't get the heart
rate up high enough to benefit from the short,
peak-intensity style of exercise that is essential for
achieving maximum fat loss results in minimal time.
Aren’t those the results we’re really after?
2) Crunches still suck because they place too much strain on your lower back.
You sit at your desk all day…now your spine is
compressed and places a great deal of strain on
your lower back. This gets worse,
if especially if you slouch down in your chair.
When you are performing crunches your spine is compressed EVEN MORE
with every crunch that you take.
And this is good for why, exactly?
Seriously...not a good idea and definitely not what your back needs right now.
The reality is that your abs are NOT designed to “crunch”, they are designed to “stabilize” your upper and lower body. Train them as such!
3) Crunches still suck because they bore the heck outta me.
Gone are the endless crunch workouts. Dead, outta here, over, kaput.
Say goodbye to those stupid ab infomercials.
Now, there are so many outstanding exercises that will build more muscle that will burn the muffin tops right off. Planks, push ups, squats and the like (with all their glorious variations) are the ones you would be sticking with to see those sexy abs start to pop.
4) Crunches suck because they only target one small area of your body.
That’s it. Coupled with the fact that body fat spot reduction is a MYTH, what you should be focusing on for melting belly blubber is to train with exercises that stabilize the abdominals through total body movements.
Try plank variations or front loaded dumbbell squats…now THAT’S an ab workout for ya ;)
Now, listen – I’m gonna come clean here…I was once one of those misled gym rats who would spend the typical 10-15 minutes doing my crunches and variations there of after each workout. Fortunately, I was able to learn better more effective protocols for getting the results I really wanted. How about you?
Monday was one of our classic fat loss workouts features the 40 s on-20 s off supersets…here’s one for the record books:
Monday: 40-20 “When Good Workouts Go Bad”
Band Row
Band Forward Lunge w/ SA Press*
Suicide Planks
Band Reverse Lunge w/ SA Curl
DB Step Up
Renegade Rows
Burpees
Push Up w/ Knee Up
Ground Sky Squats
DB Swings
REPEAT with NO REST
Monday’s Top Performer was Brenda Gillespie: her core and stability strength has skyrocketed and her form is spot on! Outstanding job!
Thursday: 30-30 When Intervals Go Bad” Episode #51409
Station 1 of 4:
Ex1: Top Loaded Cross Under Lunge - LEFT
Ex2: T-Stab
Ex1: Top Loaded Cross Under Lunge - RIGHT
Ex2: T-Stab Shoulder Touches
ACTIVE REST – Repeat for a total of 5 Minutes
Station 2 of 4:
Ex1: Low Step Up with Front Shoulder Raise
Ex2: DB Good Morning
Ex1: Low Step Up with Front Shoulder Raise (Single DB/or Double DB)
Ex2: DB Straight Leg Deadlift
ACTIVE REST – Repeat for a total of 5 Minutes
Station 3 of 4:
Ex1: Neg Push (ISOHold)
Ex2: Single Leg Hip Ext*
Ex3: Goblet Squat
Ex4: Lateral Windmill Touches
ACTIVE REST – Repeat for a total of 5 Minutes
Station 4 of 4 (CURB):
Ex1: ULBE Left
Ex2: DB Row Left
Ex1: ULBE Right
Ex2: DB Row Right
ACTIVE REST – Repeat for a total of 5 Minutes
4 Minute Screamer to Finish the Day
(8 sec bursts for 12 total rounds)
Speed Squats
OR
Band Sprints
(Watch as Allan chooses to do full 8 second sprints…he’s that little black streak racing by at about the :32 mark - GO ALLAN!!)
PS: By the way…I heard some other boot camps around town call themselves “the toughest workout in the valley”. Oh really?
I think there are a few campers in our group that would beg to differ. ;)
Don’t take my word for it…come see for yourself!
Our next 2 week free trial begins June 22, reserve your spot today because space is limited. ANNNNND…don't forget June 22 will also mark the launch of our 6 Week Summer Meltdown Transformation Contest, where 1 lucky winner will win over $1200 in prizes! (Details coming soon…)
Curtis Hoekstra, CFT
Redesigned Website: Arizona Fitness Boot Camp
Direct Line: 480-981-6877
Email: curtis@arizonafitnessbootcamp.com
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