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

BOOT CAMP CIRCUIT

I've got the perfect workout to go with that FAT BLASTER MEAL PLAN !

Do this circuit 3 days a week in conjunction with the FAT BLASTER MEAL PLAN and you will definately shed some body fat, tone up and have more energy than ever before!

This meal plan is a $175 value but current campers can purchase it now for only $25.

The workout is free. hehehe

OH, and don't forget the special goin' on now $150 for 3 months! Boot Camp, Body Sculpting and Zumba!

Sign up before 8/1/12 and receive a FREE 30 minute massage!

1302 E Old Chico Rd
Decatur, Tx
940-399-7571

FAT BLAST MEAL PLAN

Don't you just love the way your stomach rounds out all your clothes? Do you feel like you have a butt in the back and in the front? Abs, Energy and Overall Wellness are all about what you eat. Certain foods you are eating in combination with other foods are actually making that fat grow and stick! There is a method to the madness believe it or not. Eating correctly is the secret to a lean body full of energy and vitality. People ask me all the time where my energy comes from. Well, it's Proper Food Combining! It's HOW and WHEN to consume your foods. It's all about The natural body cycles, and simple "food combining. This can be a very complicated idea if you don't have a clear road map to the kitchen. I have simplified this with a menu & grocery list with easy instructions on How and When to eat and I would like to share that with you! It's my "Fat Blast Meal Plan" Once you learn how to eat and with what, the pounds will melt off and you will have more energy than a 2 year old!! This roadmap is guaranteed to drop the belly fat with a 100% money back guarantee! Need proof it works? Look at me. This is how I eat, and I have more energy and lean muscle than most 20 year olds and I am on the back side of 50. I normally charge $175 for this custom meal plan, but for all current members of Boot Camp Academy 101 I have applied your 3 month tuition to the price for a $150 discount, so you only pay $25!! Custom meal plans like this sell other places for over $200 because IT WORKS!! And if you want a body with lean muscle it is worth every penny! No calories to count! No pills or supplements to buy! No shots! No starving? No gimmicks!  So, how much is a flat stomach and more energy worth to you? If you are ready for a lifetime change CLICK HERE and let's get started!! Why wait?

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.

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!