Running & Reading

Great video of Will Smith. Check it out:



What do you think?

April NTS Camp -- Retest

Tonight the girls who attended the Camp came back to retake the baseline test they took one month ago. I could not be happier. All of the girls lost weight and inches. All of the girls took at least one minute off of their 1 mile time. One girl even bettered her time by 3 minutes. Also, the girls rocked push-ups and sit-ups. I am so impressed by these girls. They have made me so proud.

Inspired - the movie

My passion for training people really began when I saw how people transformed themselves, both physically and mentally, through exercise and fitness. Not only do people lose weight, but they gain confidence, self-esteem, and a deeper appreciation for life.

There is a movie called "Inspired" coming out. It documents the journey of several individuals as they attempt to lose weight. I almost got emotional watching the trailer. It looks powerful. Enjoy!

April NTS Camp -- Mon. Workout & PICTURES!!

Tonight was the last workout of the Camp. I always hate when a Camp ends. Both the 7:00 and the 8:00 Camps were great. I was continually impressed.

Here's tonight's workout:

Dynamic Warmup Phase

Strength Phase: (4 x 30 seconds)
1. Trap Bar Deadlift
2. Bench Press
3. Lunges
4. Shoulder Press

Core Phase: (3 x 30 seconds)
1. One Leg Planks
2. Right Side Planks w/ Leg Raise
3. Left Side Plank w/ Leg Raise
4. Reverse Crunches

Interval Phase: (4 x 30 seconds)
1. Side-to-Side Jumps
2. Jump Rope
3. Step-ups
4. Ladder

Static Stretch Phase

I took a some pictures last Friday of those in the Camp. Unfortunately, I am no photographer, and most of the pictures did not turn out. Here are the few that did:






Thanks to all those who participated in the NTS Fitness Strength Camps. I hope to see you again soon.

Funny Video

Last month I posted a video of a boy getting stuck squating, and calling his mom to help him. Hilarious! This video is equally as funny. I love the gloves.



Since I often train by myself, I know the risk of getting "stuck" when benching, squating, etc. You need to be smart.

April NTS Fitness Camp - Friday Workout

Spirits were high on Friday. I decided that the entire workout would be based on bodyweight movements. Everyone got through a very difficult workout.

Dynamic Warmup Phase

Strength Phase:
1. Prisoner Sumo Squat w/ Knee High - 4 x 50 sec.
2. T Pushups - 4 x 50 sec.
3. Bulgarian Split Squats - 4 x 50 sec.
4. Inverse Row - 4 x 50 sec.
5. Tricep Dips - 4 x 50 sec.

Core Phase:
1. Planks - 3 x 30 sec.
2. Spiderman Climbs - 3 x 30 sec.
3. Superman - 3 x 30 sec.
4. Mountain Climbers - 3 x 30 sec.

Interval Phase: (x 4)
1. Burpees - 30 sec.
2. Walk in Place - 50 sec.
3. Burpees - 30 sec.
4. Walk in Place - 50 sec.

Static Stretch Phase

I will be posting pictures of the workout later.

April NTS - Wed. Workout - "THE 100"

Tonight we did THE 100 Workout:

1. Run 1/4 mile
2. 25 Body Squats
3. 25 Push-Ups
4. 25 Sit-Ups

Repeat 4 times, for a total of running 1 mile, 100 squats, push-ups and sit-ups. Everyone rocked it!!

We finished up with some isolation exercises; tricep pushdowns and partner curls. Great night!

Stop the Excuses

All too often, people want to lose weight and get into better shape, but they don't because they have an excuse, beit their age, a "bad knee", or time. I hate excuses.

Check out the video of this 77 year old guy deadlifting approximately 440 lbs. He didn't use age, etc. as an excuse.

April NTS Camp - Monday Workout

On Monday, the workout was the following:

Dynamic Warm-up

Resistence Phase:
1. Trap Bar DL - 8 x 30 seconds
2. Shoulder Press - 8 x 30 seconds
3. Weighted Step-ups - 8 x 30 seconds
4. Face Pulls - 8 x 30 seconds

Core Phase:
1. Right Side Plank - 30 seconds
2. Left Side Plank - 30 seconds
3. Plank - 60 seconds

Interval Phase:
1. Treadmill Sprints
2. Jumping Jacks
3. Ball Slams
4. Mountain Climbers

Static Stretch

April NTS Camp - Friday Workout

On Friday, the weather was beautiful. So, we got outside to do the interval work. Everyone came energized and ready to work.

Dynamic Warm-up:
1. Run
2. Skip
3. Butt Kicks
4. High Knees
5. Shuttles
6. Lunges

Resistence Phase:
1. Floor Press - 4 x 10
2. Reverse Bench - 4 x 10

1. Box Squat - 4 x 10
2. Straight Leg Deadlifts - 4 x 10

3. 50 Band Tricep Pushdowns

Interval Phase: (x 4)
1. Tire Flip & Jump - ME 30 seconds
2. Slow Run - EP 30 seconds
3. Tire Flip & Jump - ME 30 seconds
4. Slow Run - EP 30 seconds

In the 8:00 Camp, two girls did intervals on the treadmill, while Lance and Amy did intervals with step-ups and jumping jacks.

Great night!

April NTS Camp - Wednesday Workout

Here is a picture of the 8:00 Camp.

Lance, Shonna and Amy.

They work hard. They don't know the meaning of quit.

Here's tonight's workout:

Dynamic Warm-up: 5 minutes jump rope

Resistance Phase: (Tabata Style - 30 seconds w/ 10 seconds of rest)
1. Bench Press - x 6
2. Overhead Lunges - x 6
3. Push Press - x 6
4. Sit-Ups - x 6

Interval Phase:
1. Rocket Jumps - 30 seconds
2. Jumping Jacks - 50 seconds
3. Rocket Jumps - 30 seconds
4. Jumping Jacks - 50 seconds

Sand bag and over hand sled pull race.

Static Stretches.

Everyone did great tonight.

I only allow up to four individuals per Camp so that I can give enough attention to each participant. I love to be able to focus on each individual. So far, we have seen a lot of progress. Their strength is increasing, inches are being lost, and pounds are dropping.

Monster Warrior

Some people let obstacles get in their way of achieving their goals and dreams. Duane Stevenson didn't. Check him out!



Do not let excuses, disabilities, or apathy get in your way. Achieve!

April NTS Camp - Monday Workout

Last night, we continued with a Tabata style workout. Here is what we did:

Dynamic Warm-up:
1. Run
2. Skips
3. Butt Kicks
4. Knee Highs
5. Shuttles
6. Lunges

Resistence Phase: (Tabata Style - 20 seconds of work, followed by 10 seconds of rest)
1. Straight Bar Deadlift - x 6
2. Incline Push-ups - x 6
3. Bulgarian Squats - x 6
4. KB Swings - x 6

Interval Phase:
1. Burpees - 4 x 20 seconds
2. Walking in place - 4 x 50 seconds
3. Burpees - 4 x 20 seconds
4. Walking in place - 4 x 50 seconds

We threw in some bird-dogs. At the end, we did tire flip faces. Very fun.

Static Stretch

April NTS Camp - Friday Workout

Sorry. I'm a little slow getting Friday's workout posted. Here it is:

Dynamic Warm-up: 5 minutes of jump rope.

Resistance Phase: (Tabata Style - 20 seconds, followed by 10 seconds rest)
1. Trap Bar Deadlift - x 6
2. Shoulder Presses - x 6
3. Curls - x 6
4. Ball Slams - x 6

Interval Phase:
Sled sprints

Static Stretches

We also threw in some plankes, plankes to push-ups, and wall sits. It was a great workout.

At the end of the workout, I weighed each of the girls. They are all losing weight. I'm very excited to see these girls work hard and to see their hard work paying off.

Useless Invention?

You oftentimes will see inventions designed to help people lose weight and get into shape. Many of these inventions are useless. Check this out. It's called the Jump Snap.



Can jump roping be difficult? Yes, but that is why you want to do it. The jump rope is a conditioning tool. It's a great way to get into better shape and develop coordination. Instead of buying one of these "Jump Snaps" learn how to jump rope, get into the gym, and KILL IT!

April NTS Camp - Wed. Workout

Hillary, Jen, Marnee & Christina

These are the girls in the 7:00 p.m. Camp. They are highly motivated and TOUGH! Not only that, but they all have great attitudes.

Tonight they did the following:

Warmp-Up
-5 minutes jump rope.

Resistence Phase: (w/bands)
1. Squats - 4 x 16
2. Press - 4 x 16
3. Row - 4 x 16
4. Butt Blasters - 4 x 16 (8 each leg)
5. Tricep Ext. - 4 x 16 (8 each arm)
6. Curls - 4 x 16

Interval Phase:
1. Tire Jumps - 30 seconds
2. Jumping Jacks - 50 seconds
3. Step-Ups - 30 seconds
4. Jumping Jacks - 50 seconds

Static Stretching

Great night! Great fun! Great workout! Great job girls!

April NTS Camp - Monday Workout

Weather was beautiful today. It was nice having the girls workout with the sun coming in through the windows.

This is what the workout was tonight:

Warm-Up
1. Run
2. Skip
3. Butt Kicks
4. Knee Highs
5. Shuttles
6. Lunges

Resistance Phase
1. Squat (w/barbell) - 5 x 50 seconds
2. Front/Lateral Raises - 5 x 50 seconds
3. Lunges - 5 x 50 seconds
4. Sit-Ups - 5 x 50 seconds

Interval Phase
1. Sprints (on Treadmill) - 4 x 30 seconds
2. Ladder - 4 x 30 seconds
3. Mountain Climbers - 4 x 30 seconds
4. Jump Rope - 4 x 30 seconds

Sandbag/Sled Race

Stretch

The girls have started keeping a food journal. They are also doing some sort of cardio workout on the days Camp isn't held. I'm excited to see what they accomplish.

I should have a group photo by the end of this week to post.

April NTS Camp - Friday Workout

Friday was a great Camp. Here's the workout:

Warm-up:
1. Run
2. Skip
3. Butt Kicks
4. Knee Highs
5. Shuttles
6. Lunges

Resistance Phase:
1. Push Press - 5 x 50 seconds
2. Curls - 5 x 50 seconds
3. KB Swings - 5 x 50 seconds (25 lb Kettlebell)
4. Tricep Extensions - 5 x 50 seconds

Interval Phase:
1. Burpees - 4 x 20 seconds
2. Knee Highs - 4 x 50 seconds
3. Burpees - 4 x 20 seconds
4. Knee Highs - 4 x 50 seconds

1. Sled Work

Stretching Phase

April NTS Camp -- Wed. Workout

Last night was the girls first workout of the Camp. They all came eager and willing to work hard. Here is what they did:

Warm-up:
1. Light Run
2. Skip
3. Butt Kicks
4. Knee Highs
5. Shuttles
6. Walking Lunges

Resistance:
1A. Bodyweight Squat - 5 x 1 minute
1B. Push-Ups - 5 x 1 minute
1C. Step-Ups - 5 x 1 minute
1D. Shoulder Press - 5 x 1 minute

Interval:
2A. Rocket Jumps - 60 seconds ME
2B. Jumping Jacks - 30 seconds EP
2C. Split Jump Squats - 60 seconds ME
2D. Jump Rope - 30 seconds EP

3. Plankes - 2 x 60, 30 seconds

4. Stretch

The workout was great. The girls killed it. I'm impressed. I can't wait for Friday.