Evening Post-Workout Meal Suggestions

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WOD: Thursday - 021408 "Sweating With Your Sweetie"

"Fitcamp Relays"

1. 10 Tibata Squats - 25 yd Sprint x 2
2. 10 Push Ups - 25 yd Backpeddle x 2
3. 10 Hip Thrusts - 25 yd High Knee x 2
4. 10 Mt. Climbers - 25 yd Skip x 2
5. 10 Jumping Jack - 25 yd Butt Kickers x 2
6. 10 High Kicks - 25 yd. Mobile Jumping Jacks x 2
7. 10 Punch Outs - 25 yd. Zig Xag Shuffle x 2
8. 10 Squat & Raise - 25 yd. Bear Crawl x 2

Thanks Kent, Chris, Jennifer, Rita, & Sharon!

WOD: Wednesday - 021308

1. 2 Handed Kettlebell Swing x 10
2. Burpees x 20
3. Push Ups w/ Knee In x 10
4. 1 Arm Kettlebell Swing x 5 ea. side
5. Jump Rope x 100

Perform all 5 exercises back to back. Once you complete all of them, rest for for 90 seconds, and repeat. Complete 3 rounds.


Bonus Round:

1. 2 Handed Kettlebell Swing x 5
2. Kettlebell Front Squat x 10
3. Push Ups x 15

Perform 5 rounds of these 3 exercises without rest.

WOD: Tuesday 021208


1. Jump Squat x 20
2. Push Up x 20
3. Alt Reverse Lunge x 20
4. Pike Push Up x 15
5. Prisoner Squats x 25
6. Push Ups x 20
7. Stationary Lunge x 20
8. Grasshoppers x 20
9. Hips Thrusts x 20
10.Hih Kicks x 20
11. Jumping Jacks x 50

(rest 2 minutes)



30/30 x 3

Perform each group of exercises for 30 secs without stopping. Once you complete all 10, rest for 90 seconds and repeat for 2 more rounds.

1. Jog In Place - Prisoner Squat
2. High Knee - Mt. Climbers
3. Slaloms - Calf Bounces
4. Jumping Jacks - Verticals
5. Ground 2 Sky Squats - Burpees

"Sweating It Out With Your Sweetie"





A few weeks ago, a fellow fitcamper sent me a text and needed a response right away. Well, it was not as urgent as you may think, and even the fitcamper who sent it will tell you that. Our fitcamper just wanted me to reply back right away to see if I did indeed receive the text message.


Well, suffice it to say, I could did not get a chance to read or reply to the text until 30 minutes later. When I replied, I apologized for the delay, and explained I was on a date......however it was not just any date. I was on a "Workout Date!"


Yes, you heard me correctly, a "Workout Date." My girlfriend and I wanted to spend the afternoon together, since we are two very busy entrepreneurs, and most of our days are spent growing our businesses. However, we finally had an afternoon together. Usually, we spend our free days during the week eating sushi for lunch and catching a movie matinée, in order to beat the crowds. But, this time I wanted to do something different.



Now, don't get me wrong. The two of us work out together often, at least a couple of times a week together. However, when I asked her out on a workout date, it brought a new focus to a weekly routine. It seems we were more in tune to our workout, our form, and goals for that day, as well as, really pushing each other as a team. We trained like a "single" well-oiled machine. I guess we were experiencing "Tantric Fitness Training."; - D



I have aways been a believer and proponent of the theory that "A Couple That Gets Fit Together, Stays Together." This theory strongly supports the notion of having a great support system, during your fitness program. There's nothing better than having someone cheering you on as you push through your fitness goals. It's even better, when the cheerleader come down from the stands, and gets on the playing field, in order to help you win. Let's face it, when you win, your supporting cast wins as well.



In regards to our fitcamper who text me, she truly understood, and was quite surprised that your fitcamp "King of Pain" actually had a heart. Shhhhh.....don't you dare tell anyone. I have a reputation to uphold.


However, I will show one more sign of being all warm and fuzzy. As I said, a couple that trains together, stays together. Therefore, I am declaring Thursday, February 14, JoshOne Fitcamp "Sweat With Your Sweetie" Day. On February 14, all fitcampers may bring that special someone in their lives, as our invited guest, to come and sweat it out with us.


Finally, your loved ones can see what the heck you are talking about when you rave about bear crawls, those burp thingees, and "kettle cowbells." Who knows, they just may want to stop eating chips, while you are eating chicken breasts, get off their boo-tocks and become a fitcamper too. That should make them more sympathetic to your pain after a night of jump rope pyramids....lol


Plus, look on the bright side, it's better to "Sweat With Your Sweetie" and feel energized after you're done, than to eat all of that chocolate candy, drink all of that champaign, not remember your wild night afterwards, and feel guilty as crap throughout all of the following day....hehe. After all, no one ever feels guilty for working out, right?


Email me to R.S.V.P. with your sweetheart for February 14. I will see you all in class. Remember, learn, live, laugh, and Love!


The Love Doctor of Fitness,

Sincere~

"Fitcamp Dates To Remember"


Due to so many of you having other events scheduled last weekend, but really wanted to attend our first Fitcamp Funday, I am rescheduling our first Fitcamp Funday for March 22. Therefore, mark you calendars, por favor! Gracias. I am including some important dates for you to remember.



2/14 - "Sweating With Your Sweetie" Fitcamp Day - Bring Someone You Love

2/15 - Final Day of 6 Week Fitcamp

2/15 - Early Sign Up Begins For Fitcamp "Vets" only (go to your vets sign up link. Email me if you need it.)

2/18 - Your referrals can log on to www.joshonefitcamp.com to join the new session.

2/18-22 - Assessment Week For 60 Day Challengers

2/25 - First Day Of New 6 Week Fitcamp Session

3/3 - First Day For New 60 Day Challenge (sign up at www.fitcamp60daychallenge.com)

3/8 - Fitcamp 101 @ 10:30 AM

3/22 - Fitcamp Funday @ 10:30 AM



Mark your calendars.

Lastly, missed a workout? Missed the exercise of the week? Looking for kicka-- videos that will get you motivated, make you laugh, or make
you scratch your head? Bookmark this page, here on the all new fitcamp blog.

While you are here, be sure to leave your
comments and/or workout results on each post and keep up with your
Fitcamp Blog updates by entering your email address in the box on the top right of this page.


Keep kicking butt, and I will see you in class.

Sincere~
"The King of Pain"

Exercise Of The Week

Dumbbell/Kettlebells Deadlift & Row



Instructions:

1. Start by holding dumbbells or kettlebells at your side.
2. Squat down until the dumbbells almost touch the ground.
3. Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
4. Now pull the dumbbells in towards your waist.
5. Return to the starting position and repeat.

WOD: Monday - 021108

AM Fitcamp

GROUP 1:


Superset the fol1owing 2 exercises. Complete as many rounds as possible during a 10 minute round.

1a) 2 Hand Kettlebell Swing X 10
1b) 5 Push Ups

Rest 2 minutes


GROUP 2:

Superset the fol1owing 3 exercises. Complete as many rounds as possible during a 10 minute round.


2a) Kettlebell Swing x 5 ea. arm
2b) Full Court Suicides
2c) Mt.Climbers x 10
2d) Full court Sprint

WOD: Friday - 020808


Playing Cards

Hearts = Jumping Jacks
Diamonds = Push Ups
Spades = Burpees
Clubs = Prisoner Squats

Aces = 10 reps
Face cards = 10 reps

Jokers = 100m Sprint


Reps = Number from cards. Try to get through as many cards as possible during a 5 minute set. Once 5 minutes are done, rest for 90 seconds, and repeat. Perform 5 sets of 5 minute rounds.

WOD: Thursday - 020708

AM Fitcamp

Hill Sprint/Push Up Pyramid

10 Push Ups
Hill Sprint
9 Push Ups
Hill Sprint
8 Push Ups
Hill Sprint

(con't until you reach 1 push up)

Rest 5 Minutes

Bonus: 40 Yard Incline Sidewalk Sprints x 3


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PM Fitcamp



Hill Sprint/Push Up Pyramid

10 Push Ups
Hill Sprint
9 Push Ups
Hill Sprint
8 Push Ups
Hill Sprint

(con't until you reach 1 push up)

Rest 5 Minutes


Uphill Backpeddle/Mt. Climber Pyramid

10 Mt. Climbers
Uphill Backpeddle
9 Mt. Climbers
Uphill Backpeddle
8 Mt. Climbers
Uphill Backpeddle

(con't until you reach 1 Mt. Climber)

WOD: Wednesday - 020608

Jump Rope Pyramid

50 - Jump Rope
5 - Spiderman Crawl
100 - Jump Rope
10 - Spiderman Crawl
150 - Jump Rope
15 - Spiderman Crawl
200 - Jump Rope
20 - Spiderman Crawl
250 - Jump Rope
25 - Spiderman Crawl
300 - Jump Rope
30 - Spiderman Crawl


(Rest 5 min)

250 - Jump Rope
25 - Spiderman Crawl
200 - Jump Rope
20 - Spiderman Crawl
150 - Jump Rope
15 - Spiderman Crawl
100 - Jump Rope
10 - Spiderman Crawl
50 - Jump Rope
5 - Spiderman Crawl

Fitcamp Q&A: Panicking Over Fluctuating Thighs



Good morning!

OK, I am trying not to panic. See I thought I was being paranoid about my thighs but your clothes don't lie. I don't weigh myself anymore but rather use my clothes as a gage. I have some jeans that are very tight in the thighs. Before I signed up for Boot camp I would do 5 to 6 days of cardio. I also did Pilate's twice a week here and there. I feel stronger in my legs since I joined.
This fluctuation is nerve racking. My first mind tells me that the muscle building will pay off and help me to lean out. I normally freak out but Praise God that I am cool. Do you think I need more cardio?? Your thoughts Boot Camp Master!!


By the way I am pretty decent and regimented with my eating. I have one free day weekly for years. Other than that I am low fat and I try to consume adequate protein. Don't tell me I need an assessment either!


B.~

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Hello Madame Fitcamp Diva. OK, stop, take a deep breath......exhale...oooosa...oooosa....lol. As Whitley, from "A
Different World" would say, "Relax, Relate, Release!" Now, let's get to the heart of your concerns. Unfortunately, there is no easy answer with the information you are giving me.


I would need to see a food log, and "really" see what you eat. You're giving me the "back of the book" synopsis of your eating habits, and that's not enough to make me want to buy the novel, mama. Contrary to your belief, as well as most of our culture, you are already doing cardio every time you come to fitcamp.


Any activity that elevates your heart rate is cardio. The difference is good and bad
cardio. Any cardio that depletes fat burning muscle, in the name of the end all/be all tool for "so-called" weight loss, is not the kind of cardio someone looking to lose unwanted fat, and live an overall healthy lifestyle should seek.



The first thing you must tell yourself is to approach your various fitness programs as tools needed to prepare for a lifestyle. As with the addition of anything new to a
lifestyle, new and varied changes will occur. The first thing you need to try is to not dwell on how things "used to be" when you where doing a certain thing "only," back then.



Continuing to do the same thing (which was not giving you overall satisfactory results, otherwise you would not being adding new things to your program), and expecting different results is truly insane. You have to approach this just like the way you would when you pray.



The things you may want may not come when you want thm, but they are always come right on time. In other words, just stay focused on the road ahead, use the moment in the word "momentum" to drive you. and those little changes that may not go the way you want them to, from day to day, won't deter you from your goals.




What I am saying is, don't let those fluctuations throw you off. Focus on the bigger
picture, and turn up your intensity in all of your activities to get there. You are not pushing any heavy weight in class to build big muscles in your thighs.



The one thing to think about is, you are finally doing something that will actually build the muscle you need in your thighs, instead of doing steady-state cardio related activities that deplete muscle, and leave you with the small legs you want, but also with the jiggly, not so firm fat that comes with it.



Seeing that you are doing fitcamp, still running during the week on your own, and doing pilates, you cannot eat as you have been. Your diet needs to compliment your activities. I highly suggest you start keeping a food journal, as well as seek the advice of a registered sports nutritionist.


Hence the word "sports" because you are very active, and nutritionist who specialize in sports nutrition can help you better find the right foods for your active lifestyle compared to a general nutritionist who focuses more on those who are less active and generally overweight. You wouldn't go to a general practitioner for an angioplasty, would you?



Hopefully, these things I mentioned can give you a better understanding of what changes are going on with your body, as well as some answers to why. The main idea here is to not panic, take a deep breath, and know that at the core of it all, great changes are going on with your body.



You may not see them on the surface; however, instead of only gaging your results by your clothes, try adding how you feel, sleep, move, perform daily activities at work and home, etc. After all, these feelings are much more important than what you can "actually" see (not perceive) with your physical body. In fact, once you put all of those tings together, it will show in your physical appearance.



Now, if you will excuse me, I need to step off my soapbox, and grab some lunch....lol. However, I hope this does help you gain some insight on what you should be shooting for with your fitness programs, and not to panic. Just be patient, focused, sure, intense, and most of all thankful. Everything else, will come together. I will see you class!


Regards,


Sincere~

WOD: Tuesday - 020508

Kettlebell Pyramid


Perform a pyramid of reps of the following two exercises. Perform exercise 1 & 2 back to back, continuously (i.e. perform 5 KB swings each arm, then 30 burpees, 10 KB swing, then 25 burpees, etc.). Take a quick break for water when needed. Post the time it takes you to complete your rounds.


1. Kettlebell Swings - 5, 10, 15, 20, 25, 30
2. Burpees - 30, 25, 20, 15, 10, 5


Cool down: Fluid stretching

WOD: Monday 020408

Perform each exercise for 1 minute and move to the next exercise. After every 2 exercises, perform 2 minute drills,the take a 1 minute break.

1. Resisted Bear Crawls (Level 4 resistance band)
2. Push ups

(2 minute drill)
(1 minute rest)

3. Lumberjack Medball Slams
4. Burpees

(2 minute drill)
(1 minute rest)

5. Kettlebell Swing
6. Medball Slams

(2 minute Drill)
(1 minute rest)

7. Kettlebell Squat
8. Double Unders

Fitcamp 101 Agenda: Saturday February 02, 2008



Thought Of The Day:

Do more than exist - LIVE
Do more than touch - FEEL
Do more than look - OBSERVE
Do more than read - ABSORB
Do more than hear - LISTEN
Do more than listen - UNDERSTAND
Do more than think - PONDER
Do more than talk - SAY SOMETHING


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1. Welcome/Relaxation Warm Up
2. What to expect from your fitcamp experience
3. Push/Pull/Core/Go
4. The Squat: The Quest For Going "A** To The Grass!"
5. The Real "Perfect" Push Up (As "not" Seen On TV)
6. I Now Pronounce You, Fitcamper & Abs: "Engaging Your Abs"
7. What The He-- Is A Kettlebell, & Why Is It A Part Of Our Fat Loss Arsenal
8. Seeing Is Believing: "What's Really In Your Head?"
9. The Real Work Begins After Fitcamp
10. Fitcamp 101 Q&A


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FITCAMP FIRST LOOK

1. Saturday Fun Day ( Saturday February 9, 2008)
2. Fitcamp Fun Day @ Texas Rock Gym : Coming Soon
3. Fitcamp Interactive: Blog, Forum, Online Calendar
4. New 2008 Referral Contest
5. Your Fitcamp Experience & Testimonials

WOD: Friday - 020108

"Field Drills"

1. Jog for 25 yards x 3
2. Push Ups x 20
3. Sprint for 25 yards x 3
4. Prison Push Ups x 15
5. High Knee for 25 yards x 3
6. Pike Push Ups x 15
7. Skip for 25 yards x 3
8. Wide stance Push Ups x 10
9. Back Peddle for 25 yards x 3
10 Burpees x 10
11. Sprint for 25 yards x 3
12. Push Up Planks x 60 seconds

Bonus round:

Indian Run x 3 minutes

WOD: Thursday - 013108

The Power Of 5: The EDT Edition

OK, here's how EDT (Escalating Density Training) by top strength coach Charles Staley works. For the sake of this bodyweight workout, we will take two antagonistic muscles ,such as the quads and hamstrings. For example, lets use squats and reverse lunges to illustrate.

Go back and forth between squats and reverse lunges for as many sets as you can in a designated time period such as twenty minutes. Coach Staley refers to this twenty-minute period as a "PR Zone." Do multiple sets of five for as many sets as possible in each "PR Zone."

Keep the rest breaks short in between each set and only rest as long as you need. Use a stopwatch to stay on track. Use a training journal, or post here on our fitcamp blog, and record the number of total sets that you complete for each exercise after each "PR Zone."

For example, if you completed 12 sets of squats, your goal at the next squat workout is to achieve a minimum of 13 reps. As long as you are doing more reps at each workout, you will make progress and increase muscle endurance, burn a great deal of calories, strength and size.



Perform this group of exercises back to back for 20 minutes:


1a)Prisoner Squats
1b)Reverse Stick Up Lunge

(Rest 5 minutes)

Perform this group of exercises back to back for 15 minutes.

2a)Prison Push Ups
2b)Pike Push Ups

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