Many experiences are nicer when they are shared with someone else.  Meals, movies, laughs, shopping, sightseeing, travel and off course exercise are just some of the experiences that are enhanced when shared between two or more people.  Sharing experiences in a group broadens the scope of your own perceptions of experiences because you witness others reactions, and hear their accounts of incidents, which mixes with your own to form broader perceptions. There are countless other benefits to sharing experiences within a group as opposed to experiencing them on your own.

Exercising as a group, through the instruction of a qualified trainer, has many health and other benefits for each individual in the group, and for the group as a whole.  When you participate in group training you have a built in support system that gives you a wealth of encouragement and motivation for continuing with your fitness routines.  This can be especially helpful for those “down” days when you just don’t feel like exercising.  You can also return the favor by being a motivator to the others in your training group when they need a friendly nudge to continue with exercise programs.  You can get into some friendly competition with the other members of your training group for even further reasons to continue with your fitness routine.

Moreover, group training lets you measure your progress against the progress being made by the other members of your training group.  Measuring your progress against the progress of someone else could tell you if you are on target with everyone else or lagging behind for some reason.  Your trainer will be looking at the group’s progress, among other factors, to help in evaluating your individual progress.

Group training will save you money as well.  Personal training is expensive, whereas group training is a lot less costly.  With group training also come the added benefits of making new friends.

Group training benefits to both your emotional and physical health.  Group training fosters greater self esteem.  On your own, you may “bonk” and immediately assume you can not do an exercise suggested by a personal trainer.  But upon seeing the others in your training group performing the suggested exercise, you will realize that it is not as impossible as you first imagined.  Realizing that if they can do it, you can too, will make you feel better about yourself and your abilities.

Just to recap, the benefits of group training include; but are not exclusive to:

• Creative Stimulation
• A Motivation Boost
• Improved Performance
• Greater Self Esteem
• Expanded Social Circle

The Benefits of Body Weight Training

Bodyweight training is a form of strength training that uses one’s own body weight, rather than free weights or big pieces of gym equipment, to build muscle.  Chin-ups, sit-ups, squats, push ups and crunches are examples of exercises in bodyweight training.

Bodyweight training is convenient because you don’t need to go anywhere to get results. One of the best benefits of bodyweight training is the ability to do it anywhere there is adequate room to jump, stretch and bend.  One of the most popular excuses for not exercising is that there is no time.  Bodyweight training erases that excuse.  It can be done in a hotel room, a living room or a bedroom or in your own back garden.

Bodyweight training is an easy way to increase strength.  Building strength is simply muscles contracting when resistance is applied.  Adding more resistance over time leads to increased strength.  Push-ups, sit ups, lunges, and leg squats are some of the many bodyweight exercises that can increase strength.

Using bodyweight training is also an effective way to lose weight.  Bodyweight training uses all of the muscles of the body, and therefore burns more calories than other exercises that isolate one body part.

The muscles also gain increased flexibility as a result of bodyweight training.  Lunges, squats and other core strengthening exercises often emphasize static, fluid movements of muscle groups and then holding the position for several seconds or even minutes.  This increases the body’s range of motion by stretching ligaments while preventing muscle or ligament tears which can often happen with weight training.

Functional Training

Functional training is a classification of exercise which involves training the body for the activities performed in daily life.

Functional training has its origins in injury rehabilitation.  Physio therapists developed exercises that mimicked what patients did at home or work in order to return to their lives or jobs after an injury or surgery.

Functional training lead to better muscular balance and joint stability, possibly decreasing the number of injuries sustained in an individual’s performance in a sport.  The benefits arise from the use of training that emphasizes the body’s natural ability to move in three anatomical planes of motion.  In comparison, gym machines restrict movements to a single plane of motion, which is an unnatural form of movement for the body and may potentially lead to faulty movement patterns or injury.

During a study conducted in 2009, published in the Journal of Strength and Conditioning Research which compared functional training to fixed variable training techniques.  The results of the study showed incredible gains and benefits in the functional training group over fixed training equipment group.  The functional users had a 58% greater increase in strength over the fixed-form group.  Their improvements in balance were 196% higher over fixed and reported an overall decrease in joint pain by 30%!!  These results mean fantastic things for you as a person and as an athlete!!

Many athletes equate strength training with bodybuilding; accordingly, individuals involved in endurance or flexibility-based sports do not strength train for fear of gaining too much bulk and losing flexibility, or mimic the training of bodybuilders without adapting workouts to their specific sports.  As a result, training can lack the performance benefits that strength training could provide.

Over the next couple of months we will introduce you to numerous exercises and routines that will ensure that you reduce your body fat percentage; increase your lean muscle mass; increase your strength and flexibility; increase your explosive power and generally improve the functionally of your body, thereby ensuring that you perform better in your chosen sport AND your daily life – so keep watching this space!

Until next time – keep safe, stay lean, stay strong and keep trainng like a WARRIOR!!!!

Meet Sharon, who heads up www.eXtremeBootCamp.co.za !

Outdoor fitness training specialist that runs eXtreme Boot Camp

Be prepared!!

• extreme FUN

• extreme FITNESS

• extreme MOTIVATION

• extreme INSPIRATION

• extreme DETERMINATION

• extreme PERFORMANCE

How do I register?

Contact SHARON for FUN FEARLESS FABULOUS FITNESS

Call Today +27 (0) 76 722 3782

Email info@extremebootcamp.co.za
Website www.extremebootcamp.co.za

Can you believe that it is February already?  The month of LOVE!!!  My, my… How time flies!!!  I hope you all had a great start to this year, January has come and gone, and its time to get serious about your fitness goals.

Extreme Boot Camp is running a Valentine’s Month Special – if you join us in February; your spouse or partner can come and train with you absolutely FREE!!!  Now how’s that for motivation?  With the money you save you can afford to spoil that someone special absolutely rotten.

Also Boot Campers – don’t forget; our EXTREME Fit Challenge kicks off on Monday, 6 February – are you ready to be the BEST YOU that you can possibly be?  Remember guys – this is the year of YOU!!!

2012 is the year to find your motivation, ascertain what inspires you, what is that “THING” that will drive you to reach higher heights, be stronger, get faster, be more fit than you’ve ever been before, be the healthiest you’ve ever been before.  What is YOUR “thing” that will make you greater than you’ve ever been before, and allow you to be the BEST YOU that you KNOW you can be??

What drives you?  Dare to be FABULOUSLY Fit, Strong and Healthy this year.  This is MY challenge to YOU!!!

DARE TO BE YOU!!!!

Until tomorrow precious Boot Campers – stay fit, stay strong and keep training like a WARRIOR!!

Meet Sharon, who heads up www.eXtremeBootCamp.co.za !

Outdoor fitness training specialist that runs eXtreme Boot Camp

Be prepared!!

• extreme FUN

• extreme FITNESS

• extreme MOTIVATION

• extreme INSPIRATION

• extreme DETERMINATION

• extreme PERFORMANCE

How do I register?

Contact SHARON for FUN FEARLESS FABULOUS FITNESS

Call Today +27 (0) 76 722 3782

Email info@extremebootcamp.co.za
Website www.extremebootcamp.co.za

Long time – no post!

Today I want to tell you about our in-house competition; the EXTREME Fit Challenge.

This competition involves you attending at LEAST 3 boot camp sessions per week, every week for 16 weeks, AND we will do body fat, muscle mass and centimeter measurements at the start, every 4 weeks thereafter, and at the end of the competition. There will be a standard fitness test that will be conducted ONCE at the start and ONCE at the end of the competition to measure the improvement in your fitness levels.

There will be one overall winner.  he winner will NOT be the person that lost the most weight, but rather the person who reduced their overall body fat percentage the most AND gained muscle mass, AND lost the most centimeters AND whose fitness levels improved the most according to the fitness test!!!

The competition will “kick off” on Monday, 6 February 2012 and finish on Friday, 25 May 2012 – with the FINAL measurements taken on Monday, 28 May – Winners will be announced at a cocktail function on Friday, 1 June 2012!!!!

The competition is open to ALL existing AND new boot campers, and you may join in the competition until the second week where after no new competitors will be accepted to make it an even playing field for all.

Keep watching this space for the exciting prizes to be won!!! Just remember – boot camp is ALL about leading a healthy, balanced life style – eating well and healthy, and exercising regularly – so NO crash dieting will be allowed and may lead to disqualification from this competition!!!

What are the costs involved?  Nothing more than your regularly monthly boot camp fees!!!  So EVERYONE can enter and stand a chance to WIN!!

So – what are you waiting for???  Join Extreme Boot Camp TODAY so you can be part of this amazing competition and reach YOUR goals!!!

Until tomorrow – let’s ALL keep training like Warriors!!!  Stay fit, Stay strong and Stay FABULOUS!

Meet Sharon, who heads up www.eXtremeBootCamp.co.za !

Outdoor fitness training specialist that runs eXtreme Boot Camp

Be prepared!!

• extreme FUN

• extreme FITNESS

• extreme MOTIVATION

• extreme INSPIRATION

• extreme DETERMINATION

• extreme PERFORMANCE

How do I register?

Contact SHARON for FUN FEARLESS FABULOUS FITNESS

Call Today +27 (0) 76 722 3782

Email info@extremebootcamp.co.za
Website www.extremebootcamp.co.za

Today I simply want to tell you who and what inspires and motivates me daily to stay FIT, FEARLESS and FABULOUS and to have FUN, and I hope that this will assist some of you at least to find YOUR inspiration and motivation for training, for living and for life!!!

Firstly there’s the obvious people such as Nelson Mandela, Bishop Desmond Tutu, Lance Armstrong, Raynard Tissink, Chrissie Wellington, Bruce Fordyce, etc. – these are all leaders and / or sportsmen and women who compete at world class level and have done so for a long time.

I also draw inspiration from people closer to home, athletes and non-athletes alike!

I am inspired by the Bay Stars football players training and competing with such gusto and heart - you guys are true STARS!!!!  I am so proud to be your fitness coach!!

Then there’s my beautiful boot campers, working hard, playing hard, and sometimes moaning hard.    But they always pitch for training and when we work, we really WORK!!!  I am so proud of you guys!!!  Keep training like warriors!

People like Ashleigh Botha also inspire me tremendously – such a beautiful young girl, so ill, yet so full of hope.  If I am ever feeling lazy and don’t want to train, I think of Ashleigh as realise that maybe she would do ANYTHING to just not be so sick for one single day and that she might want to be running around, or swimming, or cycling, or even maybe just going for a walk.  Thank you Ashleigh Botha for inspiring me to appreciate what I have and making me grateful everyday!!!  May you and your family be richly blessed.

My gorgeous son, Joshua, inspires and motivates me to live like there is NO tomorrow with his excitement and lust for life, his brilliant sense of humour, big bright smile and beautiful, friendly, kind and loving disposition.  NEVER lose your enthusiasm and lust for life my boy, you are amazing and I love you to the moon and back!!!

Juanita and Alwayn Smit from Rolemodels S.A. also inspires me daily working non-stop to uplift communities and bring hope to others.  They are also having a far-reaching impact throughout the entire country, developing youngsters and adults alike and helping them to reach their full potential, to be rolemodels and ambassadors, and to make a difference to thelives of others!!!  Keep going guys – you inspire and otivate many!!!

Other than people I am also inspired by running in the rain, running on beautiful trails and “drinking in” the beauty of nature, early morning runs along the beach front and the smell of the ocean, the wind in my hair and the sun on my face.

If you are truly happy inside and confortable in your own skin you WILL find inspiration and motivation for training and for life around every corner!!!  Just lift your chin, open your eyes, pull those shoulders straight, brace your abs, squeeze those butt cheeks, and do it all with loads of enthusiasm.

So how can EXTREME BOOT CAMP inspire and motivate YOU today to be the best you can be, to reach your full potential, and to LIVE – not just exist!?!  Can we assist YOU today have FUN, get FIT, become FEARLESS and be FABULOUS – they way you are supposed to be?

Join our 16 week EXTREME Fit Challenge and drop all those chains that’s holding you back from being who you were supposed to be!!!

Until next time…. Keep training like a WARRIOR!!!

Meet Sharon, who heads up www.eXtremeBootCamp.co.za !

Outdoor fitness training specialist that runs eXtreme Boot Camp

Be prepared!!

• extreme FUN

• extreme FITNESS

• extreme MOTIVATION

• extreme INSPIRATION

• extreme DETERMINATION

• extreme PERFORMANCE

How do I register?

Contact SHARON for FUN FEARLESS FABULOUS FITNESS

Call Today +27 (0) 76 722 3782

Email info@extremebootcamp.co.za
Website www.extremebootcamp.co.za

Some tips today on preventing and / or conquering a sore lower back – it all starts and finishes with a good posture and regular exercise!

Learn how to sit properly

Most of us sit a lot during the day.  If you’ve got a desk job, you’re sitting for at least 8 hours a day.  Then there’s driving, eating, watching TV and any of the other activities that keep us glued to a chair.  If this sounds like your life, then you’d better learn how to sit properly, or you’re going to suffer from back pain, sooner rather than later.

Here’s the thing with sitting – it shortens and tightens your hip flexors, which increase compression on your lumbar region of your spine.

It shortens and tightens your hamstrings, which pulls your pelvis into a posterior pelvic tilt, which increases the likelihood that you’ll suffer a bulging or herniated disc.

Sitting weakens and inhibits the big, powerful glutes (butt muscles), which forces the lower back muscles to work harder than they should.

These are some of the things that happen below.

From above, your thoracic (upper spine) and shoulders get rounded and your head protrudes forward, causing even more stress on the lower back from up top.

So your lower back is getting hit from above and below until it finally screams, “ENOUGH!” and throws a temper tantrum (spasm) and puts you out for a few days (or weeks).

Now don’t you think it’s a good idea to learn to sit properly?  If so, here’s what you need to do.  First of all – throw out the notion that there’s a perfect posture.  Those ergonomic diagrams you see that show perfect 90 degree angles at the ankles, knees, hips and elbows – toss them out the window.  No human can sit in the so-called ‘perfect’ posture for more than an hour straight before fatigue of the muscles sets in.

So how should you sit then?

Of course, you should follow some basic principles, like sit with a straight spine with your shoulders pulled back and keep your chin from poking forward.

But after that, there are many different ways.  The ‘perfect’ posture is one of them.  So is leaning back and relaxing.  Putting your elbows on the desk and propping your chin on your hands is also good.  So is sitting with one foot up on the chair.  If you can get away with putting your legs up on the desk – do it!

The key is to rotate between various postures.

What this does is distribute the stress amongst the different muscle groups, ligaments, vertebrae and discs.  Because no single tissue gets overloaded, no damage occurs.

Throw in a little getting up and walking around and even a few stretches and your back will thank you by not throwing a tantrum.  If you’ve got back pain that gets worse when you sit, give this a shot and notice the improvements.

Exercise

Exercise has been proven to help minimize frequency and severity of back pain.  A study published in 2004 showed that for people suffering from back pain, general advice to rest in bed was LESS effective than general advice to stay active.

The bed rest people had more pain and less functional recovery than those advised to stay active, so if you do get back pain, keep moving!

Go for a brisk walk everyday

Walking is one of the best exercises to normalize the discs in the spine, which are often a cause of back pain, as well as lubricating and gently mobilizing the spine.

The key is to walk nice and tall, at a brisk pace, taking long steps with a natural and free arm swing.

You’ll also be gently activating the core muscles, which is why brisk walking for 5 minutes is an ideal warm-up for people with back pain.

Hope you’ve found this post helpful and that you will implement these simple things to alleviate your back pain.

There will be no post tomorrow as I’m off to Lady Grey for a Bay Stars Soccer Game – so until Thursday; stay strong, stay lean and keep trainer like a WARRIOR!!!

Meet Sharon, who heads up www.eXtremeBootCamp.co.za !

Outdoor fitness training specialist that runs eXtreme Boot Camp

Be prepared!!

• extreme FUN

• extreme FITNESS

• extreme MOTIVATION

• extreme INSPIRATION

• extreme DETERMINATION

• extreme PERFORMANCE

How do I register?

Contact SHARON for FUN FEARLESS FABULOUS FITNESS

Call Today +27 (0) 76 722 3782

Email info@extremebootcamp.co.za
Website www.extremebootcamp.co.za

In today’s post I want to share with you 5 lifestyle tips you can start implementing TODAY and by doing so, start being leaner, healthier and happier TODAY!!!!  Enjoy!!!

Eat Often

I want you to eat more often.  Not more, just more often.  Start with eating 3 good meals a day.  Have Breakfast, Lunch and Dinner.  Eat them at equal intervals, for instance 8am, 12 and 5pm.  Work up to 5 “meals” a day (3 meals, 2 snacks).  Eat 5 meals as smaller portions (same calories as 3 meals, but spread out over 5 meals) and you will notice the difference within 3-10 days.  Same calories, more fat loss, less cravings… WOW!  What more could you ask for.  Eat your 5 meals at regular intervals 8am, 11am, 2pm, 5pm, 8pm, as it will give you greater energy and less fatigue and less fat.

Eat In Moderation

See the plan for eat more (above), eat more often in moderation.  If you eat the same calories in 3 meals your portion sizes are greater than if you eat the same calories over 5 meals.  So you can see how eating in moderation in fact increases weight loss, more specifically fat loss and at the same time as outlined in Eat More provides the same and great energy benefits.  So “Eat In Moderation” in fact is part of eating the same calories more often.  This revs up your metabolism making it work constantly and not having your blood sugar dip into a low.

Eat Your Calories

This is more of a DON’T as in don’t drink your calories, eat them.  The same calories from a steak dinner with potato and veggies provides a much lower insulin spike than those consumed from an equal calorie serving of a fizzy cool drink.  The same goes for Fruit Juices, they are just like the fizzy cool drink in terms of fat storage and insulin spikes.  The other factor is you can consume more liquid calories faster than solid calories again prolonging and minimizing the insulin and fat storage effects.  EAT don’t DRINK your calories.

Be Active

Well this is point blank simple to say.  Just be more active, move, walk, run, play… do something different, something more than you do today and do it again and again and enjoy the process, great things will come of it.  If you are already active, be more active and you won’t need to adjust your calories, just your activities will increase a lean body lifestyle.

You can also join us at Extreme Boot Camp for FUN, FEARLESS, FABULOUS Fitness training.

Laugh

This is the best advice of all.  LAUGH.  Laugh out loud and do it very, very often.  Not only does it burn calories, but it releases a huge wave of happy healthy hormones and chemicals all over your body.  Also crappy to say but true, lean, active, laughing people are typically happier, than most people.  I know personally I am happier when enjoying life and keeping a leaner body then when I start to increase the girth a little more than comfortably normal.  When I add the fat kilos I feel crappy and it consumes my thoughts.  When I stay leaner, it never even crosses my mind.

So there you have my TOP 5 Easy Lean Body Lifestyle Tips that you can implement in the next few minutes to next few days and notice a change in your body for the better.  Hope these help you to achieve your lean body.

So – until tomorrow – stay lean, eat more often and fewer calories, train like a WARRIOR and laugh until your tummy hurts!!!!

Meet Sharon, who heads up www.eXtremeBootCamp.co.za !

Outdoor fitness training specialist that runs eXtreme Boot Camp

Be prepared!!

• extreme FUN

• extreme FITNESS

• extreme MOTIVATION

• extreme INSPIRATION

• extreme DETERMINATION

• extreme PERFORMANCE

How do I register?

Contact SHARON for FUN FEARLESS FITNESS

Call Today +27 (0) 76 722 3782

Email info@extremebootcamp.co.za
Website www.extremebootcamp.co.za

I am very excited today to announce an “in house” boot camp” competition for all the Port Elizabeth boot campers!!!

The competition is called the “Extreme Fit Challenge”.  It involves you attending at LEAST 3 boot camp sessions per week, every week for 16 weeks, AND we will do body fat, muscle mass measurements and centimeter measurements at the start, every 4 weeks thereafter, and at the end of the competition.  There will be a standard fitness test that will be conducted ONCE at the start and ONCE at the end of the competition to measure the improvement in your fitness levels.

There will be a male and female winner “crowned”.  The winners will NOT be the persons that lost the most weight, but rather the persons who reduced their overall body fat percentage the most AND gained muscle mass, AND who lost the most centimeters AND whose fitness levels improved the most according to their fitness tests!!!

The competition will “kick off” on Monday, 6 February 2012 and finish on Friday, 25 May 2012 – with the FINAL measurements taken on Monday, 28 May – Winners will be announced at a function on Friday, 1 June 2012!!!!

What are the costs involved?  NOTHING!!!  Apart from you monthly boot camp subscription!!!  We will charge a nominal fee to cover expenses for the winners’ function – price to be advised.

The competition is open to ALL existing AND new boot campers, and you may join in the competition until the second week whereafter no new competitors will be accepted to make it an evn playing field.  So what are you waiting for?  Join us TODAY to start the “Year Of YOU”!!!  If you are SERIOUS about getting fit and living a healthier lifestyle – this challenge is for YOU!!!

Keep watching this space for the exciting prizes to be won!!!  Just remember – boot camp is ALL about leading a healthy, balanced life style – eating well and healthy, and exercising regularly – so NO crash dieting will be allowed and may lead to disqualification from this competition!!!

More exciting announcements to follow soon!!!!  Until then – stay safe, stay lean, and keep training like a WARRIOR!!!

Meet Sharon, who heads up www.eXtremeBootCamp.co.za !

Outdoor fitness training specialist that runs eXtreme Boot Camp

Be prepared!!

• extreme FUN

• extreme FITNESS

• extreme MOTIVATION

• extreme INSPIRATION

• extreme DETERMINATION

• extreme PERFORMANCE

How do I register?

Contact SHARON for FUN FEARLESS FITNESS – Call Today +27 (0) 76 722 3782

Email info@extremebootcamp.co.za
Website www.extremebootcamp.co.za

Today I want to chat to you about the term “fat burning”….  And yes, you are ALL athletes participating in the “sport of fitness”!!!!

Fat burning – what really works?

The term fat burning refers to the ability to oxidize (or burn) body fat, and thus to use fat instead of carbohydrate as a fuel.  Fat burning is often associated with weight loss, decreases in body fat and increases in lean body mass, all of which can be advantageous for an athlete.

It is known that well-trained endurance athletes have an increased capacity to oxidize fatty acids.  This enables them to use fat as a fuel when their carbohydrate stores become limited.

Factors affecting fat oxidation

Exercise intensity

One of the most important factors that determine the rate of fat oxidation during exercise is the intensity.  Although several studies have described the relationship between exercise intensity and fat oxidation, only recently was this relationship studied over a wide range of intensities.

In absolute terms, carbohydrate oxidation increases proportionally with exercise intensity, whereas the rate of fat oxidation initially increases, but decreases again at higher exercise intensities.  So, although it is often claimed that you have to exercise at low intensities to oxidize fat, this is not necessarily true.

In a series of recent studies, we have defined the exercise intensity at which maximal fat oxidation is observed, called Fatmax.  In a group of trained individuals it was found that exercise at moderate intensity (62-63% of VO2max or 70-75% of HR max) was the optimal intensity for fat oxidation, whereas it was around 50% of VO2max or 60-65% of HR max for less trained individuals.

Other factors affecting Fat Burning include dietary effects, duration of exercise, and mode of exercise, gender differences, nutritional supplements, and obviously the environment.

Carbohydrate supplementation: are drinks, gels or solids best?

Numerous studies have shown that ingesting carbohydrates before and during exercise in the form of a drink can improve exercise performance.  This is because it helps to maintain blood glucose levels and spares stored carbohydrate in the muscles (glycogen).

However, as well as drinks, there are also other forms of carbohydrate supplementation, notably gels and jellybeans, but, to date, there’s been little data available on just how effective they are compared to carbohydrate drinks.

HOW DO SOME ATHLETES SUDDENLY IMPROVE THEIR PERFORMANCE TO WORLD STANDARDS?

If you have ever wondered how some athletes, having competed for years, suddenly improve their performance tremendously, you now have that same opportunity!

Exercises guaranteed to increase your strength, stamina, fitness and speed – come and try out Extreme Boot Camp for guaranteed results:

• Your first step to boosting your performance would be to drop those out-of-date exercise routines
• Be specific!  Selective training techniques produce better results
• Exploding the myth of hard training: don’t rely on long, tough workouts to attain peak performance – shorter, sharp and shattering sessions WILL produce quick and amazing results
• Increase strength and power by altering the way your muscles are controlled by the nervous system

So, if you want to improve your fitness, including your speed, endurance and work capacity and be BETTER prepared for every facet of your life, while at the same time having fun and introducing variety into your regular exercise routine – come and give Extreme Boot Camp a try – just be aware that our training sessions might lead to a healthy ADDICTION!!!

Look out for some EXCITING news in tomorrow’s post!!!!  Until then – stay safe, stay lean, be kind to yourself and keep training like a WARRIOR!!!

Meet Sharon, who heads up www.eXtremeBootCamp.co.za !

Outdoor fitness training specialist that runs eXtreme Boot Camp

Be prepared!!

• extreme FUN

• extreme FITNESS

• extreme MOTIVATION

• extreme INSPIRATION

• extreme DETERMINATION

• extreme PERFORMANCE

How do I register?

Contact SHARON for FUN FEARLESS FITNESS

Call Today +27 (0) 76 722 3782

Email info@extremebootcamp.co.za
Website www.extremebootcamp.co.za

Ever completed a really hard workout and been really, really sore the following day?  I’m sure you’ve been told that you should wait until all that soreness subsides before working out again.

How can I be so sure?  Easy, I’ve been told that same crap more times than I can count.

Fortunately, I don’t adhere to that silliness anymore, and as a result, I’ve got more muscle and less body fat to thank for it.

You see, it’s not uncommon for delayed onset muscle soreness (DOMS) to last four or even five days after the completion of an intense training session; however, many studies have concluded that complete metabolic recovery (what you care about) occurs within 48 hours of exercise.

In other words, you ARE recovered, even if there is still some residual soreness.

Plain and simple, if metabolic recovery has taken place, a muscle can be worked again via the same training method, even if the muscle is still sore from a previous session.

Having said that, the point is; plenty of studies have shown that training a muscle while it is still recovering does NOT adversely affect recovery.

Conclusion: even if complete metabolic recovery has not yet occurred, the muscle can be trained again.

Now, you technically could do the same exact workout again, but frankly, there are better ways to approach working a muscle for a second time within 48 hours of a previous session:

Option #1 – Conduct an “active recovery” session. 

With this approach you’d conduct a light, less taxing training session after a heavy, demanding session in order to facilitate recovery, decrease DOMS, and actually maximize strength gains.

Simply put, as long as you continue to stimulate the nervous system, even if your body is not totally recovered (metabolically speaking), you’re going to see much better overall results.

An example of this “continued stimulation” would be to do half the number of reps that you normally could do with a given weight, for say, 3 sets.

To illustrate, let’s say you did a killer squat workout on Monday.  And let’s say you used a weight of 80kgs for 12 grueling reps.  With the active recovery method, on Tuesday, you’d only do 6 repetitions per set with the same 80kg load.

This type of workout both stimulate the nervous system and increases the flow of nutrient rich blood to the recovering muscles, leading to increased strength and recovery.

Option #2 – Change the stimulus and go all out again.

If a muscle is still recovering, it wouldn’t be profitable to train it again via the same training method prior to recovery taking place.

Yes, the above studies do show that doing so will not adversely affect metabolic recovery, but at the same time, it ain’t gonna be of much benefit either.

So what to do?

Answer: use a different rep range or cross train!!!

By utilizing a different repetition range, you’ll stimulate different muscle fibers and in turn yield a different overall physiological response.

For example, if you conducted 5 sets of 10 in the bench press on Monday, you may want to shoot for 10 sets of 5, or 4 sets of 15 come Wednesday.

Obviously, you cannot use the above approach for every muscle group, but rather it should be utilized to bring up a lagging body part or to accelerate growth in an area you are highly motivated to train.

Or if you cross train – or do completely different workouts every day, such as the ones we do at boot camp – you will also get much better results in terms of fat and centimeter losses, and your fitness levels.

Lastly, your body will only increase recovery if you force it to work more frequently.  Initially, you may still have residual soreness from the previous workout, but don’t worry.  Instead, work through it and the body will improve its recovery rate to the point where soreness will subside.

Want to increase your recovery capacity, gain more muscle, increase strength, and lose more fat?  Then forget about “sitting the bench” because of a little soreness.

Instead, get yourself back in the game quickly with one of the above two methods.  In return, you can expect a heck of a lot more progress with a heck of a lot less soreness.

So what are you waiting for?  Get that behind off to Boot Camp TODAY!!!!  Our workouts and training sessions are structured in such a way that you CAN train every day – even if it does mean that you will get a little sore…

Meet Sharon, who heads up www.eXtremeBootCamp.co.za !

Outdoor fitness training specialist that runs eXtreme Boot Camp

Be prepared!!

• extreme FUN

• extreme FITNESS

• extreme MOTIVATION

• extreme INSPIRATION

• extreme DETERMINATION

• extreme PERFORMANCE

How do I register?

Contact SHARON for FUN FEARLESS FITNESS 

Call Today +27 (0) 76 722 3782

Email info@extremebootcamp.co.za
Website www.extremebootcamp.co.za

One question I get asked over and over again is what are the best drills (exercises) to do for a flat stomach or six-pack abs.

Well; let me first tell you what NOT to do.  You will NOT get a sexy flat stomach or six-pack abs by doing hundreds of crunches and situps every day!!!!  Isolated abdominal exercises are simply not effective AND can hurt your back.

So; what to do then?  Well my top 5 abdominal drills are definitely: (1) Forearm Plank (2) Side Planks (3) Mountain Climbers (4) Bicycle Crunches and (5) Seated Knee Tucks.

What do all these drills have in common?  These are all whole body drills but honing in on the abs.  I am going to explain how to execute these drills properly and with proper form; also look at the photos in this post to see the proper position and form.

Now, the first rule ALWAYS is: BRACE YOUR ABS!!!  Always pull your belly button into your spine and brace your abdominal muscles as if you are expecting someone to punch you in your stomach.  This will immediately lenghten your spine and correct your posture as well.

(1) Forearm Plank

Lie face down on a mat or towel resting on the forearms.

Push off the floor, raising up onto toes and resting on the elbows.

Keep your back flat, in a straight line from head to heels.

Tilt your pelvis and contract your abdominals to prevent your butt from sticking up in the air or sagging in the middle.

Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

(2) Side Plank

Lie on your side on a mat or towel legs together, one foot on top of the other.

Push off the floor, and balance on one forearm and the side of your foot.

Keep your body straight, your upper arm either resting on your quad or raised up straight in the air.

Contract your abdominals to prevent your butt from pushing out.

Hold for 20 to 30 seconds, lower and repeat for 3-5 reps PER SIDE.

(3) Mountain Climbers

Place hands on floor, slightly wider than shoulder width (top push up position).

Step forward by bending one leg under body squeezing the abs, extend leg and repeat on other side.

Do not lift your butt or allow the hips to sag; brace your abs really hard.

Do 3 – 5 sets of 20 – 30 reps each.

(4) Bicycle Crunches

Lie on your back with your legs in the air about 20cm off the ground and your hands touching the sides of your head.

DO NOT pull on your head – you could injure your neck!!

Bring your right knee towards your face while simultaneously extending your left elbow towards your left leg. (It should resemble the motion of biking/running.)

Next, switch sides. Bring your left leg towards your face while extending your right elbow towards your right leg.

Do 2 – 3 sets of 20 – 30 reps each

(5) Seated Knee Tucks

Sit on your mat or towel, knees bent and feet on the floor; keeping knees together.

Brace your abs really hard and place your hands on the floor behind your butt.

Raise your feet several centimeters, and pull your knees toward your chest.

Once again do 2 – 3 sets of 20 – 30 reps each.

Well – there you have it; your 10 minute “SEXY” ab workout that actually WORKS!!!

Enjoy, keep training like a warrior, stay strong, stay lean and stay safe!!!

Meet Sharon, who heads up www.eXtremeBootCamp.co.za !

Outdoor fitness training specialist that runs eXtreme Boot Camp

Be prepared!!

• extreme FUN

• extreme FITNESS

• extreme MOTIVATION

• extreme INSPIRATION

• extreme DETERMINATION

• extreme PERFORMANCE

How do I register?

Contact SHARON for FUN FEARLESS FITNESS

Call Today +27 (0) 76 722 3782

Email info@extremebootcamp.co.za
Website www.extremebootcamp.co.za

Did you know that the vast majority of people in this day and age have excess abdominal fat?  The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don’t realize is that excess abdominal fat in particular, is not only not so good looking, but is also a dangerous risk factor to your health.  Research has shown that although it is unhealthy in general to have excess body fat throughout your body, it is particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area.  The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs.  Visceral fat also plays a role in giving certain men that “beer belly” appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but it is the excessive visceral fat that’s the extremely dangerous one, although both of them greatly increase your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities!  There’s just no way around it.  Besides, a side-effect of finally getting rid of all of that excessive abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy abs that everyone wants.

So what gets rid of extra abdominal fat?  Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for “miracle” fat loss products?

The first thing you must understand is that there is absolutely NO quick fix.  There are no pills or supplements of any sort that will help you lose your abdominal fat faster.  Also, none of the gimmicky ab rockers and rollers, or ab belts will help get rid of abdominal fat either.  You can’t spot reduce your stomach fat by using any of these worthless contraptions.  It simply doesn’t work that way.  (Ask my boot campers!)

The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body.  Both your food intake as well as your training program is important if you are to get this right.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick.  The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat.  I see this everyday at the gym.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat.  Then they become frustrated after weeks or months of no results and wonder where they went wrong.

So what can you do?  The GOOD news is that at Extreme Boot Camp we’ve already done the thinking for you.  Our programs are specifically designed to give you maximum benefits and results in the shortest time possible and in all the right areas of your body.  We GET results!!

What have you got to lose?  Except centimeters and kilograms?

Until next time – keep training like a warrior; stay lean and eat healthy.

 

Meet Sharon, who heads up www.eXtremeBootCamp.co.za !

Outdoor fitness training specialist that runs eXtreme Boot Camp

Be prepared!!

• extreme FUN

• extreme FITNESS

• extreme MOTIVATION

• extreme INSPIRATION

• extreme DETERMINATION

• extreme PERFORMANCE

How do I register?

Contact SHARON for FUN FEARLESS FITNESS 

Call Today +27 (0) 76 722 3782

Email info@extremebootcamp.co.za
Website www.extremebootcamp.co.za

Just a quick post today to tantalise your taste buds!!!  Don’t have much time for posting today as I spent most of the day with the Bay Stars Soccer Players doing fitness and other tests.

Enjoy this salad and serve it with cous cous for a truly delicious low calorie summer meal!!

Prep Time: 15 minutes

Cooking Time: 0 minutes

Serves: 4

Ingredients

• 1/3 cup Slivered Almonds
• 1 clove Garlic
• 1 tsp Honey
• 1 tsp Dijon Mustard
• 1 1/4 tbsp Raspberry Wine Vinegar
• 2 tsp Basalmic Vinegar
• 2 tsp Brown Sugar
• 3 cups Lettuce
• 1 cup Fresh Strawberries
• 1/3 cup Feta Cheese Crumbles
• 1/3 cup Extra Virgin Olive Oil

Directions

1. In a frying pan over medium-high heat, cook the almonds, stirring frequently, until lightly toasted. Remove from heat, and set aside.

2. In a bowl, prepare the dressing by whisking together the garlic, honey, Dijon mustard, raspberry vinegar, balsamic vinegar, brown sugar, and vegetable oil.

3. In a large bowl, toss together the toasted almonds, romaine lettuce, strawberries, and feta cheese. Cover with the dressing mixture, and toss to serve.

4. ENJOY!!

Until tomorrow my Warriors – go well, go strong and keep training!!

Meet Sharon, who heads up www.eXtremeBootCamp.co.za !

Outdoor fitness training specialist that runs eXtreme Boot Camp

Be prepared!!

• extreme FUN

• extreme FITNESS

• extreme MOTIVATION

• extreme INSPIRATION

• extreme DETERMINATION

• extreme PERFORMANCE

How do I register?

Contact SHARON for FUN FEARLESS FITNESS – Call Today +27 (0) 76 722 3782

Email info@extremebootcamp.co.za
Website www.extremebootcamp.co.za

As mentioned yesterday – we will be chatting a bit about setting goals for yourself – this post will deal with fitness goals; you can however apply these principles to every facet of your life.  And I know; setting goals for yourself can be a scary thing – as you actually have to COMMIT to them!!!

Don’t be in the same place you are today this time next year just because you had fear.  There is nothing to fear as you will have all the support and accountability along the way with Extreme Boot Camp.

Goal Setting for 2012

Setting goals will help you to focus on the really important things.  By knowing what you want AND how you intend getting there, you’re able to concentrate on specific areas with more accountability and focus.  By setting goals you get more done so you ultimately achieve more.  And who doesn’t want to achieve more??? 

Take each big goal and break it into smaller “mini-goals”.  This will help to keep you focussed and give you the direction you need if you get off track.  Goals create steps.  No matter what task we have to tackle, we often can’t do it all at once.  We can, however take small steps toward completing the task.

Make sure your goals are S.M.A.R.T.:

S – Be Specific with what you want to achieve

M – Ensure they are Measurable

A – Goals should be Attainable

R – Relevant to your overall end goals and Realistic

T – Time-Bound – by setting time frames; you will ACHIEVE

Make sure that you write down your goals!  Focus on getting the result that you want.  Why did you set this goal?  Why is it important to you?  Make a commitment to yourself, and then take action with your end-result in mind.  Use your time wisely and work hard.  Don’t waste your valuable time and energy with a ”filler”.  Remember – we WORK hard and we PLAY hard.  So when we work, we actually WORK!!!

Tell people about your goal.  This will create accountability, and the more accountability, the more likely you are to succeed!  Don’t be put off or distracted by people who tell you that you can’t reach your goals – IMAGINE the satisfaction you’ll feel when you are able to say to them: “I told you I will achieve this!” at the end of 2012!!!  Sheer bliss…

One more thing…. “TODAY, not tomorrow” is critical.  Don’t put anything off until tomorrow…it will never get done.  Besides, if it were really important to you, then why should you wait?  Do it TODAY!

What is your Goal?

Once you’ve decided on your goals, written them down and set the time frames for achieving them, then let Extreme Boot Camp help you accomplish your goals in 2012.  We want you to have a “NEW” goal in 2013, not the same one you made this year!!!!  Take the plunge and JUST DO IT!!!

Define – Plan – Commit – Take Action – Make No Excuses – Be Persistent- Read Your Goals Daily – & Never QUIT!

MOTIVATION – INSPIRATION – DETERMINATION!!!!

Until tomorrow then, stay safe, stay lean, and keep training like a WARRIOR!!!

Meet Sharon, who heads up www.eXtremeBootCamp.co.za !

Outdoor fitness training specialist that runs eXtreme Boot Camp

Be prepared!!

• extreme FUN

• extreme FITNESS

• extreme MOTIVATION

• extreme INSPIRATION

• extreme DETERMINATION

• extreme PERFORMANCE

How do I register?

Contact SHARON for FUN FEARLESS FITNESS – Call Today +27 (0) 76 722 3782

Email info@extremebootcamp.co.za
Website www.extremebootcamp.co.za

With the New Year already 3 days old; I have some questions I need to ask you!!

Where are you in terms of your goalsetting for 2012?  Not just in terms of your fitness goals, but your life goals in general.  Have you actually spent some time sitting down and thinking about where you want to be at the start, middle and end of 2012?

The way I view it, you have 3 directions that you can go into from here…

1. You Could Go Backwards:

You can continue to do nothing to strengthen yourself, nothing to flex your determination, and watch as not just your body erodes but also the essential pieces of your inner self (namely your confidence, self-esteem and sense of self-worth) begin to flake off day by day, week by week, month by month and eventually break off in larger pieces.  This path requires the least amount of resistance and exertion on your part, but it is by far the most painful.

2. Just Holding On:

You can hold your ground and for every step forward you usually take one back and vice versa.  You are in that “safe comfort zone” that we like to refer to as “normal” or “average”.  You do your work, train sporadically, always seem to have an extra 5-10 kg to lose, are always on “the verge” of realizing your higher potential, but seem to quit every time you see the faint outline of the changes you desire in yourself starting to take shape in the mirror or that coveted promotion almost coming your way.

3. You Work Like A Trojan And Train Like Aa Warrior:

Discipline for you is a constant choice, and sometimes it can be a fierce struggle, but your self discipline, just like the muscles in your body, is becoming honed with repeated use.  You get knocked down and back, but you always rise up and pick up the challenge.  Doing the EXTREME BOOT CAMP training sessions is a practice that represents SO much more than just exercise.  You can feel that self discipline spilling over into all the areas of your life that were previously lacking energy and commitment.

The effort, perseverance and strength that you develop in your workouts flow with growing intensity into your sense of self-worth and it doesn’t stop there.  You are more nimble at work and everything from your relationships to the furthest touch points of your life feel infused with greater energy potential.

When you are living your life and you know that you are giving the pursuit of your dreams your maximum effort, there comes a profound sense of fulfilment that nourishes you in a way that makes life feel grand.  It’s not about a dress or pant size or a number on a scale – it’s about training for a life well lived.

Where are you going to go from here??  Are you going to be the WARRIOR training for LIFE; or are you going to be the person whose life passes him / her by???

One of my goals for 2012 is to inspire each of you to reach YOUR goals – together we can do this!!!  A little planning and preparation will take us a long way, hence my Extreme Boot Camp slogan:

Inspiration, Motivation, Determination.

Tomorrow we will be touching on planning and goalsetting – so stay tuned!!  Until then guys and girls – stay strong and keep training like a WARRIOR!!

Meet Sharon, who heads up www.eXtremeBootCamp.co.za !

Outdoor fitness training specialist that runs eXtreme Boot Camp

Be prepared!!

• extreme FUN

• extreme FITNESS

• extreme MOTIVATION

• extreme INSPIRATION

• extreme DETERMINATION

• extreme PERFORMANCE

How do I register?

Contact SHARON for FUN FEARLESS FITNESS – Call Today +27 (0) 76 722 3782

Email info@extremebootcamp.co.za
Website www.extremebootcamp.co.za

I had a training session with the Bay Stars soccer players yesterday and couldn’t help but notice the ease and grace with which these athletes move.  And they are SO super-fit; they have to be!  I train them!

I had that same epiphany when I was training with my good friend Raylene, and couldn’t help but notice how people nearly half our age (yes – we are not spring chickens anymore ) battled with some of the drills that we do.  And I realised that we often take the way we move and what we do for granted, not always realising that others may not be able to do the same.

That’s when MY New Year’s resolution hit me like a brick between the eyes!!!  I need to help others to move and really use their bodies and make those bodies work for them!

So, I solemnly promise all of you that I will stop at nothing to ensure that I help everyone who crosses my training path to move and train the way nature intended you to move!!

I further PROMISE to help all of YOU reach YOUR maximum potential and achieve ALL your fitness goals in 2012 – whatever that may be.  So whether you just want to get fit, or lose weight, or become a superstar athlete – come to me and I will make it happen with YOU in mind!!!

On that note then – may you all have a fabulous New Year filled with love, happiness, health and wealth, and may 2012 be the year of YOU!!!

Meet Sharon, who heads up www.eXtremeBootCamp.co.za !

Outdoor fitness training specialist that runs eXtreme Boot Camp

Be prepared!!

• extreme FUN

• extreme FITNESS

• extreme MOTIVATION

• extreme INSPIRATION

• extreme DETERMINATION

• extreme PERFORMANCE

How do I register?

Contact SHARON for FUN FEARLESS FITNESS – Call Today +27 (0) 76 722 3782

Email info@extremebootcamp.co.za
Website www.extremebootcamp.co.za