"10 to 100" Workout

We did a workout in class this week at the Arboretum and North Austin Locations called "10 to 100."  Sounds awesome, right?  Well, it is.

Here's the deal (and OF COURSE you can "steal" these workouts and do them at home on your own)..... pick 10 exercises of your choice.  Write them down on pieces of paper or notecards (split them in half to save paper!).  Take the cards, shuffles them and pick the cards one by one.  The first exercise you pick you will do 10 reps, the second card you picks means you will do 20 reps of that exercise, the third card 30 and so on..... alllllllll the way up to 100.  Yes, 100.  You may or may not regret picking burpees as one of your exercises but then again, I doubt any of you actually CHOOSE to do burpees unless forced to somehow.  As far as your exercises, I suggest mixing it up......legs, arms, cardio, core, etc

Need a few ideas?  Watch our the video on the homepage!

Questions?

boot camp hike push ups.AVI

About once per month, we host a group hike at one of the local Austin trails. It's fun to get out, meet people from other camps and enjoy nature. You can bring your dogs (and friends but they can be unleashed). As a rule, everyone on the hike has to shout out "BOOT CAMP!" At that time, there person who stopped the group gets to pick an exercise for everyone to do. Here is a video of some push ups we did along the way. Good times! Join us on our next hike!

Follow Boot Camp U on Facebook and Twitter (BootCampUAustin) to get the updates on when the next hikes will be!

90-Day "Commit to Fit" Transformation Challenge!

WHAT: 90-Day "COMMIT TO FIT" Transformation Challenge!!!

WHO: Anyone looking for the ultimate health transformation program. This is not a quick fix weight loss plan. You will have to put in the work, attend boot camp regularly, participate in the nutrition and fitness challenges and be open and ready to Commit to your Fitness. If you want it, we will provide you with the tools to achieve it!

WHERE: Anywhere! You will only be able to attend boot camp if you are in Austin, but anyone can be a part of the Commit to Fit email lists. You will receive a customized health booklet, access to an educated trainer available to answer questions, give advice and tips as well as analyze your food log. WHEN: May 17th - August 21st

Camp Dates: 5/17-6/12, 6/21-7/17, 7/26-8/21


(MAY 16th from 3-6pm at Anderson High School is Assessment day. You MUST be there for pre-assessments to be considered for a prize - or make prior arrangements with Robyn) 

WHY: Because every one has a goal they are looking to achieve. Whether it’s having more energy, getting stronger, getting off medications, obtaining an understanding of proper nutrition, losing weight and/or inches or just feeling better about yourself in general, the 90-Day Challenge is set out to accomplish any or all of these goals. This program provides members of the Boot Camp U Community (as well as potential members) a comprehensive program that supplies the knowledge and incentive to changes their lives/lifestyles by learning body awareness, gaining confidence as well as a better understanding of proper nutrition. After 90 days, the goal is have equipped you with the necessary tools to continue this lifestyle, changing your life as well as others around you. Spread the Health! 

HOW: Get in on this chance to transform your life by going to the BOOT CAMP U WEBSITE. Pay attention for different pricing structures and email Robyn with any questions

BCU Camper of the Month: Teresa Becerra

This woman is truly amazing! Teresa has come EVERY SINGLE DAY for the past 3 1/2 months ready to go with a smile on her face. She is the glue that holds the 6pm indoor camp in Round Rock together. She is always focused, ready to work hard and dedicated to improving herself and her health. She never cheats, never complains and is always ready for whatever is thrown her way.

She is a perfect example of how much you can get from boot camp (or any exercise regimen really) if you are willing to put in the time and effort. She is an inspiration to myself as well as other campers.

Teresa doing elevated core planks with her fellow campers

Here are some of the results Teresa has seen from her efforts at boot camp:

First we'll start with her fitness/strength assessments. She has test 4 times and has improved in every single category, every single time!

Squats -
8/24/09 - 41
9/21/09 - 60
10/12/09 - 61
11/11/09 - 68

It is extremely difficult to maintain your form and depth in a squat and be able to do 60 or more in one minute (that is more than 1 per second people!!!), but Teresa has managed to do just this. Just when I think there is no more room for improvement, Teresa proved me wrong.

Sit-ups -
8/24/09 - 39
9/21/09 - 48
10/12/09 - 51
11/11/09 - 52

Teresa already came into camp with above average core strength. Increasing her sit-ups by a whole 13??? Awesome!

Push-ups -
8/24/09 - 10 regular/20 modified
9/21/09 - 15 regular/ 25 modified
10/12/09 - 25 regular/ 11 modified
11/11/09 - 33 regular!!!

Teresa has been consistent and stayed around the 30-40 push-up mark each time she has tested which show amazing mental toughness. Her improvements in physical strength show through the increase in the amount of regular push-ups compared to modified push-ups (on your knees) she has been able to do.......amazing!


Core Planks -
8/24/09 - 1:14
9/21/09 - 1:40
10/12/09 - 1:57
11/11/09 - 2:18

Like I stated earlier, Teresa came into camp with above average core strength. To be able to hold a core plank (on your elbows and toes with a completely straight body) for more than a minute is good....holding for 2:00 or more is fantastic!

MEASUREMENTS:

Weight -

8/24/09 - 148.5

12/9/09 - 143

Lost: 5.5 lbs

Chest -

8/24/09 - 37.25
12/9/09 - 35.75
Lost: 1.5 inches

Waist -

8/24/09 - 36.25

12/9/09 - 33.75
Lost: 2.5 inches!

Hip -

8/24/09 - 41.25
12/9/09 - 39.5
Lost: 1.75 inches

Thigh -

8/24/09 - 22
12/9/09 - 21.5
Lost: .5 inches

Calf -

8/24/09 - 13.25
12/9/09 - 13
Lost: .25 lbs

Arm -

8/24/09 - 12
12/9/09 - 11.5
Lost: .5 inches

TOTAL = 7 inches!!!

Having come to boot camp in good looking shape, within normal ranges for weight and body fat for her age, one would think "she doesn't need boot camp, what is there to improve?" Well, she has improved in every single possible strength and health category there is.....and even ones that I cannot measure. There is no way for me to tell but I bet her HDL's (good cholesterol) have sky rocketed!

Thanks Teresa for all your hard work and dedication!

Gotta love the fresh air!

Campers and trainer at Boot Camp U had a great time out at Turkey Creek Trails. We got a good workout in, lots of fresh air, and good times with friends. Not to mention......lots of teamwork helping sam and his stroller get past all the stream crossings. I think other people were wondering what we were doing and thinking we're crazy, but we were having more fun than them!

Here are some pics

Group Hike This Sunday!

Hey everyone join the Boot Camp U trainers for some fun out on the trails of Austin this Sunday November 22nd!

Where: Turkey Creek Trail at Emma Long Park
When 8:30 AM 11/22/09


Bring family, friends and pets!!!

For more info go to http://www.bootcampuaustin.com/

Know what you're putting in your body...

"The thing that bugs me is that the people think the FDA is protecting them. It isn't. What the FDA is doing and what the public thinks its doing are as different as night and day."~ Hebert Lay, M.D., former FDA Commissioner

THIS IS FROM A FORMER COMMISSIONER OF THE FDA!!!!

.....Someone who knows the ins and outs of the government agency that is supposedly protecting us and "responsible for regulating and supervising the safety of foods, tobacco products, dietary supplements, Medication drugs, vaccines, Biopharmaceutical, blood transfusion, medical devices, Electromagnetic radiation emitting devices, veterinary products, and cosmetics." OUCH!

You cannot trust anything approved by the FDA or the USDA for that matter.....especially meat and dairy products. Here is an excerpt from Skinny Bitch:

"President Abraham Lincoln founded the U.S Department of Agriculture in 1862 - when the majority of people were farmers and needed to exchange information about seeds and crops. In other words, the USDA was created to help farmers.

According to it's website, now, among others things, the USDA is responsible for the 'safety of meat, poultry and egg products.'

Hmm. That's weird. 'Cause many high-ranking staff members of the USDA were employed by, or are otherwise affiliated with, the meat and dairy industries. And if the group responsible for 'the safety of meat, poultry, and egg products' is run by people from the same industries they're supposed to be protecting us from.....well, that would be a conflict of interest. AND IT IS. An enormous, outrageous, catastrophic conflict of interest."

It just goes to show you that you can't trust anyone. READ THE INGREDIENTS. Find out for yourself what you are putting into your body. And just because something says USDA approved doesn't mean crap. I would actually stay away from any meat or dairy that has that label on it. This organization doesn't care about anything but making money.....they don't care about you, your health or the health of the animals that they feed to the American public.

I would definitely recommend reading Skinny Bitch by Rory Freedman and Kim Barnouin.

Also, Eating Animals by Jonathan Safran Foer for a more in-depth look into the meat, dairy and egg industry