For the last 4 weeks I have had the opportunity to run another Urban Boot Camp. Urban Boot Camp (UBC) is held outdoors from 0430-0530, Monday thru Friday. We are outside unless rain or lightning becomes a safety issue. Programming is such that all fitness levels will be satisfied with the intensity. Each week the intensity escalates. The recruits have individual goals in regards to fitness and nutrition. Their goals are tracked and they receive feedback on a regular basis. By doing this not only do they learn about fitness but they often learn things about themselves. Things like internal strength and fortitude and how to help another recruit find their inner power.
Truthfully everything I have written in this blog is about me. The real reason I am writing it is to let you know how it affects me, their trainer. The deep felt reward I feel when I see them power through obstacles (both mental and physical) is amazing! To see them progress is 'just the best'!
My schedule is pretty full and adding an early morning workout can be a challenge. It's typical for my alarm to buzz at 0315. I have to be onsite before everyone else in order to set up for the workout. After all, what would it look like if I came rolling in and everyone was waiting on me! After the session I buzz onto my next class or personal training client. The day goes on...and it's a long day but I LOVE IT!
Helping my recruits reach their goals, learn about fitness and themselves is an amazing feeling for me. I am honored to have been apart of it! Most importantly I hope each one of 'my people' continue their journey!
In closing I say thank you Urban Boot Camp recruits! HOOAH!
Like many personal trainers I take my work seriously. My personal training business was built on the fact that I was NESTA Personal Training certified. My work experience and holding several fitness certs gives me additional credibility. I understood I had been given the responsibilty to use my knowledge in a way that served my patrons to the best of my ability. Recently I was having a conversation with a friend. My friend mentioned her trainer had given them a great workout that day. Initially I thought great; everyone deserves a good workout! Later it hit me - the trainer of whom she was speaking is group fitness certified. My friends statement led me to wonder if it is possible a good many people don't realize the difference between fitness certifications and the scope of practice each one allows? Unknown to many is the that the National Commission for Certifying Agencies (NCCA) is a useful tool. One that will ensure the professional you hire to guide you along your fitness path is qualified to do so. Please remember not all instructors are personal trainers just like all are not for example yoga, pilates, cycling, group fitness etc certified. Before hiring any fitness professional I urge you to do your homework. A good place to start is http://www.credentialingexcellence.org/p/cm/ld/fid=121
This blog in not intended to promote one certification over another. It is to help the public to be aware they have a responsibility to inform themselves prior to hiring a fitness professional.
Fitness boot camps are great! The 10th session of Urban Boot Camp UBC) has completed week 1 and we have 3 more to go. The sessions are 0430-0530 MON-FRI with a celebration 5k-obstacle event. Participants have varied fitness levels. A weekly fitness challenge is also up for the taking! A few of the benefits of this type of workout are: improved components of fitness which are cardio endurance, muscular strength and endurance, flexibility and lean to fat ratio (Body fat %). We also include a nutrition awareness program. In order for the recruits to stay on track weekly body camp analysis is done to track the fitness components.
If you have fitness goals you'd like to reach check out your area for fitness boot camps. Always make sure the instructor (s) hold national certifications and the recruit to instructor ratio is not to large. A well defined program will help YOU reach your fitness goals.
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The title of my post is easier said than done. Let's focus this subject matter on fitness. You are disenchanted with your fitness level and decide to do something about it. It's been awhile since you've addressed this and you go full steam ahead. Does spending hours at the gym, become extremely sore, tired and not seeing results describe what happens next? Typically you quit. Why? Because you don't have time to spend hours at the gym, becoming extremely sore tends to bring on injury and most likely you will quit before you get the results you were wanting. Prior to jumping in with both feet we often make promises and start doing things without completely thinking them through. Our temporary enthusiasm is high at the beginning but when the enthusiasm wanes, so does our desire to follow through. What is the answer? I'd like to believe it's in your template to success. Rome wasn't built in a day and neither is the inner athlete hiding inside of you. Make a plan. One that includes your fitness goals and what time and training it will take to achieve them. Will you need outside help or are you educated enough to make this happen on your own. There are several variables in meeting your fitness goals. That's where working with a certified professional can hep you. Note the word certified. Don't be afraid to ask to see credentials from the people you are seeking help from! Note all credentials should be current national certifications. Start slow, work hard and smart. Following good nutritional guidlines is also key. It took a while for you to get 'out of shape' and it will also take a while to get back into shape. There are no quick fixes. With self-discipline and perseverance we can achieve anything. Work hard, finish what you start and be a winner!
Those who know me personally know how I am in regards to fitness goals. Some might even consider me a bit obsessive complulsive? My protocol is to set my sights on a particular fitness goal and create a plan which would allow me to achieve it. The plan is individual to me and has other components which are all equally important. Nutrition, lifestyle, workouts and education. Honestly I think the education component may be the most important one. Is it the catalyst that drives the other three? For me I would answer a resounding YES! The knowledge component covers it all- Knowing the importance of good nutrition , how to maintain a healthy lifestyle, create productive workout programs and more! My training methods go beyond Debbie. They extend to all my clients regardless of their training venue. This blog sounds a bit like 'all about me'. That is not my intention. What I wanted everyone to take away is this. Once you decide on a fitness goal it will take a plan consisting of various components to help you reach it in a safe and sucessful mannor.
A saying I live by and keeps me on track is this:
"A goal without a plan is just a wish." Antoine de Saint-Exupery
Let's not be wishing...
HOOAH! We are ramping up to kick off another session of Urban Boot Camp (UBC) October 1st. UBC's 10th session is a big deal for me! The first session consisted of 7 recruits and was an 0430-0530 Hrs, Mon-Fri, 4 week event. We have reached numbers of 20-24 strong which equates to the number of recruits in a 'real platoon'! The training protocol is one that facilitates losses in weight, body fat and inches. Gains have been achieved in the areas of strength, cardio capacity and flexibility. In addition to the workouts participants are adhere to a nutrional accountability program. One aspect of this type of group event that often goes unrecognized is the comeradarie and self esteem that develops. Let's face it; you are with strangers for a 20 day period. Through the course 4 weeks you become a team and are no longer strangers but friends. Friends who sweat together and encourage each other to go beyond their mental limitations!
As the instructor of UBC it is personally rewarding for me to work with the recruits and stand witness to their successes. If one adheres to this type of program, in 4 weeks time you could safely drop 8 lbs, loose body fat and gain muscular strength. Bottom line redefine your body. Often someone doesn't join a fitness boot camp to make changes physically but mentally. Exercise creates energy and releases endorphins that give us that 'feel good' feeling. It's really great when both aspects of change occur!
Do we get in your face and holler? No! That's just not good manners! Do we stand strict in technique and ask you to give 100% yes. Do we push, prod and challenge you. OF COURSE!!!!
So there you have it. A little bit about my fitness boot camp. Please note all instructors affiliated with Urban Boot Camp have nationally recognized fitness certifications- Please ensure any camp you attend provides you with qualified trainers.
Labor Day brings a close to the summer. School is in session, football is cranking up and fall is in the air! This is a perfect time to reassess your fitness goals. It's a good idea to take a realistic look at where you are in regards to your health and fitness. At the stroke of midnight on Dec 31, 2012, how would you like to make a resolution that did not include having to loose weight and get fit? If so then I suggest you address your goals now. Make them realistic. Decide on an 'end goal' and back into it by setting smaller goals at weekly, monthly increments. In other words set a plan! Embrace this quote by Antoine de Saint-Exupéry. "A goal without a plan is just a wish". This quote is our motto at Balance Personal Training LLC. How about making it yours too?
Summer time rolls around and your schedules change. Most likely your focus is on the children and how you will make the most of their summer break. Everyone hits the ground running; trying to work in all the activities. Summer sports, vacations, trips to the movies and other fun events but specifically spending precious time together take priority. Those busy summers become treasured memories! What now? Most likely things have not settled down much the priorities just shift a bit. Now everyone is adjusting to the new routine of homework, school projects, meetings and your boss handing you a high priority project. Typically the first thing that goes out the window is your fitness routine. STOP right there! Regroup and rewind! Throw out all the excuses you muster up. My point is this - “I don’t have the time” excuse is bogus. What that does is give you permission to avoid what very often is the most beneficial ‘me’ time there is.
How do you go about making time for your workouts? A good idea is to look at your schedule and see where you can squeeze in a workout. It’s a possibility the days, times and duration of the workout may change but that’s OK! Prepare for your workout ahead of time. Keep your gear packed and ready to go! By adhering to the schedule you have created you will be more likely to stick to it.
It’s extremely important to get the most out of your workouts. If not you may find yourself putting them on the backburner. There is no need to spend hours at the gym! Get in and get it done. Circuit, tabata and interval training will save you time and are great workout protocols. Balance Personal Training offers these types of workouts in their Kettlebell X-Fit group classes. Get in, get it done, goal achieved and move to the next bullet on your list.
I watched The Today Show one morning this week, and the show featured the outcome of the Olympic events and its participants. I have a deep, heartfelt pride for the Olympians of our country (USA! USA! USA!). The exposé detailed our athletes’ victories and heartbreaks; however, the portion of the show that was most enjoyable to me was the interviews detailing personal stories and experiences. Behind the glory, fame, wins, and losses are people like you and me—people with goals, insecurities, hardships, and feelings. Do we really care if they are having a bad hair day or seem a bit aloof? Of course not. Ideally, we are aware of their sacrifices, both physically and mentally. The fact they are representing our country (USA! USA! USA!) should demand that we, as Americans, respect and honor them. Not everyone can win gold, silver, or bronze, but all of our Olympians deserve a chance of being recognized as truly spectacular athletes.