BODY WEIGHT EXERCISES

 If I had a quarter (American or Canadian, doesn't matter much these days) for every time someone asked me if they could gain muscle and/or lose body fat with just body weight exercises, I'd be debt free and my honey could retire!                                                                         

The truth is you can get amazing results with just bodyweight moves. And I'm not the only trainer   who knows this secret!

Even though body weight movements are almost completely different than the ones you see in a typical gym setting they are equally effective!

Don't get me wrong. You CAN spend your precious time running the "Dreadmill" rat race or climbing to nowhere on the "Swearmaster!"

But does Tony Stark watch Jane Austen movies in the Ironman lab? Come on!

There is a time and place for everything.

But, listen, if you want to strip body fat faster than Jason Bourne can strip a pistol out of the hand of a bad guy, it's time to use bodyweight workouts just to shake things up a bit!

It's one of the best fat burning weapons in your arsenal.

Here is a list of very effective exercises  you can do anywhere! NO EXCUSES!

Follow me on my facebook fan page and see live stream workouts, recipes, motivational tips and MORE...

PUSH UPS
ISO ABS
DIPS
LATERAL JAX
MT CLIMBERS
BURPEES ( i had to toss that one in there hehe )

CALL ME...... BY APPOINTMENT ONLY!

DEBBIE CRALL,CPT/CES

940-399-7571

BON VOYAGE

Hey guys! Just to let you know I will be out of pocket for an entire week!!  WHOOP WHOOP! I don't think I've done this in awhile but certainly ready for some R & R!! Aaaannnd, when I get back I will have some goodies for you!! Yep!! Promos & live streams videos (hopefully all the kinks are worked out!) I will be sending out links via email and on my fan page so you can register and get in on the buzz! Oh, and hopefully new racer back tank tops will be ready!  Until then, BE ALL YOU CAN BE AND MORE!!! See you back on July 16th!! God Bless You All!!! :)

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.

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

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.

CELLULITE MYTHS AND TRUTHS

Cellulite Myths and Truths

If you've ever looked in the mirror and despaired about the lumps and bumps on your thighs and rear, take heart--you're in good company. Whether you have a little cellulite or a lot, let's separate the myths from the facts so that you don't waste your money, but do look your best!
Take this test to get the scoop, the whole scoop, and nothing but the scoop on cellulite myths and truths.

 

KITCHEN CHALLENGE

Test your Nutrition Knowledge

A LITTLE ABOUT ME

DEBBIE CRALL, CPT/CES  940-399-7571  DECATUR TEXAS

VISIT MY FAN PAGE HERE FOR TIPS ON TRAINING & NUTRITION

http://www.facebook.com/bootcampacademy101

I'm proud of my credentials, but more importantly, I hope this inspires you to put your faith in me to be your trainer!

*FITNESS/BODYBUILDING TITLES

'84 ARKANSAS STATE AEROBIC CHAMPIONSHIPS
'84 CHRYSTAL LIGHT NATIONAL AEROBIC CHAMPIONSHIPS
'85 SPRING FANTASY AEROBIC CHAMPIONSHIPS
'86 STEVENS POINT BODYBUILDING CONTEST
'86 NPC MADISON GRAND PRIX
'87 NPC NORTHERN USA BODYBUILDING CONTEST
'87 NPC WISCONSIN STATE BODYBUILDING CONTEST
'88 NPC WISCONSIN STATE BODYBUILDING CONTEST
'89 NPC WISCONSIN STATE BODYBUILDIING CONTEST
'89 IFBB NORTH AMERICAN BODYBUILDING CONTEST
'90 NPC WISCONSIN STATE BODYBUILDING CONTEST
'91 NPC GRAND PRIX BODYBUILDING COMPETITION (MASTERS)
'91 NPC GRAND PRIX BODYBUILDING COMPETITION
'91 NPC WISCONSIN STATE BODYBUILDING COMPETITION
'92 NPC LEE LABRADA BODYBUILDING COMPETITION
'93 ARK-LA-MISS BODYBUILDING CONTEST
'93 NPC ARKANSAS BODYBUILDING CLASSIC
 MISSION ACCOMPLISHED!!!
WHAT IS YOUR VISION? WHAT IS YOUR GOAL? WHATEVER IT IS, MAKE IT HAPPEN!! YOU GOT THIS!!!

FOR THE COMPETITIVE DRIVE

WANT TO COMPETE IN BODYBUILDING OR FIGURE COMPETITION? CALL ME FOR SPECIALIZED TRAINING!! 940-399-7571..BE PREPARED TO SMASH THE COMPETITION AND EXPECT TO WIN! VISIT MY FAN PAGE FOR TIPS ON TRAINING &  NUTRITION
http://www.facebook.com/media/set/?set=a.10150655748498363.411868.185471868362&type=3#!/bootcampacademy101

BEST BOOT CAMP IN DECATUR TEXAS

NO MATTER WHAT YOUR AGE IS, YOU GOT THIS.
CLICK HERE FOR MORE INFO ON HOW TO GET STARTED

HOME STYLE PULLUPS WITH DEBBIE

CLICK HERE FOR MORE INFO ON HOW TO GET A ROCK HARD BODY
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ZUMBA WITH LINDSAY

                                      BOOT CAMP ACADEMY 101 WARRIORS!!!
COME SEE US. CLICK HERE FOR OUR FITNESS PROGRAMS AND SCHEDULES
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This is the buzz at Boot Camp Academy 101

SHAVE INCHES OFF THAT MIDSECTION WITH OUR SPECIALIZED BODY SCULPTING.
CLICK HERE FOR MORE INFO
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If you're not sore then ask for more!

Let’s talk about the dreaded soreness.  Not all pain equals gain, but as long as you are increasing the load and intensity of your workouts, some degree of soreness is to be expected.  Soreness is an indicator that you are working efficiently, but you also want to take care of your body and bring it to recovery.  If you are NOT experiencing soreness, in general, you may need to add intensity by one of the following:

1. Increase weight (but not so much where you can only do 3 reps)

2. Increase speed - ie, faster reps and shorter breaks between sets

3. Increase duration (or number of reps, in this case).

For those who ARE experiencing delayed onset muscle soreness (DOMS), here are some things you can do to reduce the occurrence:

Complete the full range of motion for each exercise. Most exercises have a concentric phase where your muscles are forcefully contracting as the fibers shorten; and an eccentric phase where the muscle contraction takes place while the muscle is lengthening. Both phases are important for proper muscle development and joint flexibility. Neglecting the eccentric or stretching phase of an exercise while training can result in reduced flexibility (as well as range of motion), and lead to excessive muscle soreness.

Proper hydration.  This may not completely prevent soreness, but dehydration will make it worse.  It will also interrupt your gains in muscle mass.

Poor nutrition.  Within two hours of training be sure to consume protein.

Insufficient sleep.  If you don’t get enough rest to allow your muscles adequate time to repair not only will you experience increased soreness, if you continue to train sleep deprived you might even be breaking down muscle tissue.  It is especially important in the early stages of your training.

Warm up and then stretch.  Before you get into your mass training regimen. Not everybody does this, but all experienced weight trainees do this; so I would suggest doing this. Take the time you need to get ready for the exercises you are about to do. Once your muscles are warm and supple you are one step closer to a great workout.

Full recovery.  Allow your body to fully recover before performing another DOMS producing workout. Failure to do so will only increase the risk of injury and make you feel more fatigued.

Note: Pain, mind you, is not soreness.  So if you are experiencing real pain during training, stop and consult a professional.  You may be either injured, or performing the exercise incorrectly.