LIVE WORKOUT

Hey guys! Tomorrow is BODY SCULPTING!! Times are 7am, and 7:30pm. 5:30pm is ZUMBA! It's all FREE during this one week trial! Please submit your email address and I will send you the link to the other classes! Come join the fun. click here to follow the 7am workout.

BURNIN' OFF THE FAT

When the goal is body fat reduction it is important to understand that one must expend MORE CALORIES than is consumed to lower body fat! However, if your calories are too low what you are doing is training your body to STORE FAT. Let's say you drop down to 500 calories a day! Yes, you may "appear" small but I can almost guarantee that your body fat % will not be in the range you should be. Your fat cells will shrink but they will always be there, just hangin out and waiting for you to get out of your "starvation" mode. When you do BOOM those fat cells are filling back up and you end up worse off than before! AND FATTER! This is one reason obesity is on the rise. People just don't get it!  All these so called "short cuts" "fad diets" "weight loss pills" are just crazy! "THERE IS NO SHORTCUT TO ANY PLACE WORTH GOING!" YOU MUST KNOW WHERE YOU ARE GOING OR YOU WILL END UP SOMEWHERE ELSE! If you know how many calories you are taking in and know how many calories you are burning you will have no problem losing weight and getting that body fat under control! It's all about discipline. Good old fashion, mind focused discipline and some good education on nutrition. If you would like a weight chart to determine YOUR caloric intake type in your email address on my blog http://bootcampacademy101.blogspot.com/  and click "submit." That will be a great start! Love you guys, have a BLESSED day! :)

BUTT BLASTER

Here is MY FAVORITE glute and leg exercises. Do these 3 times a week to shape and tone that backside.
50 Squats
50 Lunges
50 Jump Squats
50 One Leg Glute Blaster
3 Rounds
GO!

BOOT CAMP ACADEMY 101 STREAMLINE

The "BCA 101 Streamline" is almost ready!! BCA 101 has been getting requests from people who live too far away to video our workouts. So my partner and I came up with a "Streamline." What is this Streamline? It's a LIVE VIDEO of our boot camps, body sculpting and Zumba classes! Requirement: Internet access and computer! (your iphone may work!) You will get the opportunity to workout with us for 1 ...week free trial via computer. After your trial is up, you will have a choice to continue or not. If you don't, nothing is lost but a buncha calories! If you do, the fee will is $19/month for unlimited workouts. If you are interested just click on the "contact me" button above and send me your email address. I will add you to the Streamline! LET'S GET THIS PARTY STARTED!! :)

CAVEMAN CRAWL MUD RUN! MISSION ACCOMPLISHED!!!!

After months of training and alot of boot camps, the Caveman Crawl Mud Run has finally been accomplished! I have to say this was the most challenging one I've ever attempted! AND FUN!!! I will be posting pictures soon so stay tuned to my fb page for updates!! It was alot of fun running with some of my buddies. Typically, I'm doing these runs all by myself but this year a few campers decided to face this challenge with me!! WOO HOO!!! I know newbies are a bit apprehensive, but we're sticking together and I can feel the love! I hope to get 'em hooked!

PROTEIN SHAKE

click here for an AWESOME home made protein shake recipe!!!
You can substitute the soy for non fat milk. And, of course, you can use your favorite fruit!
MMMMmmmmmm!!!!

PERFORMANCE ISSUES??

Do you struggle with performance anxiety? Do you think "I just can't do it"? What are the crumbs in your path? Even the most motivated people need a little help; setting goals, accountability, journalling, food logs, re-evaluation, and reward systems. Joining a group activity is one of the best ways to get on this path. At Bootcamp Academy 101, we are a family. We cheer each other on, join one another in fitness challenges, play together and cry together! Be part of a team, and believe you can do it!

WHAT'S BUZZIN'

click here to see what's buzzin' at Boot Camp Academy 101 in Decatur!

DECATUR ROCK STARS

BLAST THE BELLY FAT!!

Click here to view an AWESOME video with 3 KILLER exercises that target that midsection!!!

YOUR BODY AT 25, 35, 45

In the battle to stay fit as we age, it's athletics versus genetics. Here's how to cheat. Hair: By age 55, at least 50 percent of men and women are about 50 percent gray. Fit fix: Sorry, only lifting a bottle of hair dye can help this one. Eyes: After age 45, at least 90 percent of men and women have trouble focusing at close range. Fit fix: Wear sunglasses outdoors; if you work at a computer, periodically look away and focus on something in the distance: massage closed eyes with a warm paper towel or washcloth. Heart: At age 25, the average man's maximum heart rate is approximately 193 beats per minute; a woman's, 195. Your maximum heart rate declines by about one beat per year. Max heart rate = 205 - 1/2 age (for men); 220 - age (for women). Fit fix: Regular aerobic exercise, three to five days a week for a minimum of 30 minutes, will help keep your heart healthy. Lungs: After age 25, the body's maximal oxygen consumption (the amount of oxygen it is able to absorb and use from each breath) decreases about 1 percent a year in sedentary individuals. Fit fix: Regular aerobic exercise and resistance training will help preserve—if not improve—your body's efficiency and endurance. Muscle: At 25, men start to lose six to seven lbs. of fat-free mass per decade; women, four to five lbs. per decade. At the same time, body fat increases by 2 to 3 percent for men, and 3.5 to 5 percent for women. Take the two together and you end up with a 5 percent decrease in men's and women's metabolism per decade. Fit fix: Watch your diet and boost your calorie burning through exercise, especially strength training. Flexibility: Men and women achieve peak range of motion in their mid- to late 20s. After that, flexibility drops due to joint and muscle degeneration and inactivity. Fit fix: Stretch for a minimum of five to 10 minutes at least two or three times a week. Bones: Most men and women attain peak bone mass somewhere between 25 and 35. After this point, women lose bone at a rate of 1 percent per year (men lose bone more slowly). Women typically lose up to 20 percent of their bone by age 65; men, 10 to 15 percent. Fit fix: Weight-bearing exercise and circuit weight training (along with adequate mineral intake) can increase bone strength and mass. FOLLOW ME FOR TIPS ON NUTRITION, EXERCISE AND MORE: http://www.facebook.com/bootcampacademy101?ref=tn_tnmn

TRIPLE BERRY SMOOTHIE
Ramp up your mornings or cool off postworkout with this flavonoid-rich Triple Berry Smoothie from Whole Food Recipes for Better Living (Vitamix® 2007). For best results, add the ingredients in the order listed. This sm...oothie contains broken raspberry seeds. Strain for smoothness.

1/2 cup (120 milliliters) water
1/4 cup (60 grams [g]) low-fat vanilla yogurt or soy yogurt
1/2 cup (75 g) frozen unsweetened strawberries
1/2 cup (80 g) frozen unsweetened blueberries
1/2 cup (100 g) frozen unsweetened raspberries

Place all ingredients into blender or Vitamix container in the order listed and secure lid.

Turn machine on and quickly increase speed to High (Vitamix users, start on Variable 1, increase to Variable 10 and quickly increase to High).

Blend for 90 seconds or until desired consistency is reached. Makes 1 serving.

Per Serving (1 cup): 110 calories (7% from fat, 11% from protein, 82% from carbohydrate); 3 g protein; 1 g total fat; 0 g saturated fat; 24 g carbohydrate; 5 g fiber; 16 g sugar; 87 milligrams (mg) calcium, 1 mg iron; 30 mg sodium; 141 International Units vitamin A; 42 mg vitamin C; 2 mg cholesterol.

WHY PERSONAL TRAINING

To achieve your fitness goals, a Personal Trainer will provide: *Knowledge *Motivation *Time Efficiency *Accurate Progression of Routine *Coaching *Safety *Commitment...... Who Needs Personal Training? *Beginning exercisers learn correct techniques and patterns with the guidance of a Personal Trainer *Intermediate exercisers often reach a plateau in their workouts and fitness levels *Your Personal Trainer will show you new training programs to help you advance to new fitness levels *Advanced exercisers use personal training to reach a specific goal. *Your Personal Trainer will provide you with the game plan for success. *Sport Specific and Post Rehab are other areas where a Personal Trainer can benefit either the athlete to excel in their chosen sport or help the regular client return to optimum health and activity. How much Personal Training do I need? Personal training frequency depends on you and your individual goals. Beginners and individuals looking for rapid results may want to schedule 2 to 4 sessions a week until a solid fitness base is developed. Others may get benefits from 1 to 2 weekly sessions as a basic maintenance routine. Your BCA101 personal trainer will make recommendations for customizing your desired fitness program. How much does Personal Training cost? The cost of your personal training depends on how many sessions you buy. You can purchase 8 sessions, 16 sessions or a package of 24 sessions at a discount.