Yes, we finally got a little bit of rain this week. It caught up to us on Wednesday night but also gave everyone a chance to watch a great game with the National Champion LSU Tigers. And we had a great 5:45am class the next day.
The needed rain reminded me that, like the Earth, our bodies need water. It is incredibly important to hydrate each and every day. Not only does your body need fluids to beat the Summer heat but your body will love you for it. Increase your daily water intake and your body will respond with healthier skin, healthier joints and help you lose weight.
Water helps flush your body and contribute to your weight loss and overall fitness.
I encourage everyone who drinks soft drinks to try and substitute 1 - 2 glasses of water for that soft drink. See if you can reduce your soft drink intake and as a result watch your body shed some pounds.
I challenge everyone to give up soft drinks for 2 weeks. Drink more water. Shed some pounds and see that process XCELERATE while doing FitFunCamp. We can all do this together. Are you up to it?
Post your comments here and let's see how many of us want to give it an honest effort. We'll start the process on Sunday, June 28.
Let's Do It!!! Post your comments now!!
Friday, June 26, 2009
Tuesday, June 16, 2009
Tuesday Morning Heartbeat
I have to say that I am proud of each and every participant that has been coming to our 5:45am classes. You're doing a great job!
This morning we started off with our usual warm-up (high knees, butt kicks, A-skips, bounds, backpedal and carioca. We also added backward skips today).
The workout was cardio-based and revolved around a 50-10s tabata circuit. (50 seconds exercise, 10 seconds rest). Clapping Jacks, running in place, mountain climbers, cross country skiers times 2 followed by ladders, shuffle, forward/backward shuttle and hurdle hops.
Heart rates were up and we finished with a cool-down before everyone headed home and to work. Except for a couple of our younger participants who informed us there would be a 3 hour nap involved.
Have a great day!
This morning we started off with our usual warm-up (high knees, butt kicks, A-skips, bounds, backpedal and carioca. We also added backward skips today).
The workout was cardio-based and revolved around a 50-10s tabata circuit. (50 seconds exercise, 10 seconds rest). Clapping Jacks, running in place, mountain climbers, cross country skiers times 2 followed by ladders, shuffle, forward/backward shuttle and hurdle hops.
Heart rates were up and we finished with a cool-down before everyone headed home and to work. Except for a couple of our younger participants who informed us there would be a 3 hour nap involved.
Have a great day!
Sunday, June 14, 2009
Metairie Update
Another warm summer evening, another great workout last Thursday night in Metairie. After a few minutes of loosening up and getting that heart-rate up, we dove head first into the interval sets that consisted of 30-20-10 second periods of strength, cardio, and recovery. The exercises included side lunges, bicycles, standing twists, marching drills, push-throughs, skips, and others. The workout was challenging yet manageable, and I hope everyone walked away feeling proud of what they've accomplished. Although I understand that we may get a bit too winded to converse much, my facial-expression-reading skills tell me that everyone in the group is working hard and pushing their limits, overcoming the urges to stop early or not finish. And please trust me when I say that this mental aspect of our workouts - this training of the mind to resist the temptation to quit and to keep going especially when you feel like that's the last thing you can do - is just as important as the physical training of the body. It's a skill that needs to be practiced, and the more you do it, the easier it becomes. But don't think of it as all hard work! The feeling of accomplishment, satisfaction, and pride that you get out of this concerted effort to persevere is one of the best feelings you can get. So keep at it, y'all! Stay focused, have fun, work hard, and reap the benefits!
Be healthy, be happy.
Sincerely,
~PG
Sunday FitFunCamp - CHALLENGE
Who said workouts had to be boring? Today's workout started with a dynamic warm-up followed by a mix of 50-10 interval circuits mixed in with several longer cardio circuits.
Tricep dips, picnic table pushups, ladder hops, front/back hops, side-to-side hops, overhand and underhand grip pull-ups, calf raises and wheelbarrow (good for a few laughs). This morning's group pushed each other, encouraged each other and laughed together throughout the morning workout.
The Norco and West Bank crews are really putting the heat on the Destrehan crew to get in gear on Sunday mornings. I think they may even throw out a challenge to everyone real soon. Look out.
Remember, results will be seen once you are coming 3 times per week. You are ultimately responsible for your results and Team Xcelerate is here to help and guide you along the way. Keep up the good work.
Have a great Sunday and we'll see you tomorrow night, 7:15, @ Shriner's Field.
Tricep dips, picnic table pushups, ladder hops, front/back hops, side-to-side hops, overhand and underhand grip pull-ups, calf raises and wheelbarrow (good for a few laughs). This morning's group pushed each other, encouraged each other and laughed together throughout the morning workout.
The Norco and West Bank crews are really putting the heat on the Destrehan crew to get in gear on Sunday mornings. I think they may even throw out a challenge to everyone real soon. Look out.
Remember, results will be seen once you are coming 3 times per week. You are ultimately responsible for your results and Team Xcelerate is here to help and guide you along the way. Keep up the good work.
Have a great Sunday and we'll see you tomorrow night, 7:15, @ Shriner's Field.
Thursday, June 11, 2009
Quotes of the Week
We've had a great 1st week of FitFunCamp in St. Charles Parish and Metairie. We'd like to share some of the comments that have been sent in from our campers.
It was great. I cannot wait to continue and see improvement in myself and Spencer. Thanks, Curt (St. Charles)
I am really glad I attended Tuesday night's workout, as I have not exercised in ages. My body did things, I have never done before. Although, I could not do all of the exercises or keep going for the entire time, I did the best that I could. During the workout, there were a couple of times where I began to feel sick (towards the end) and knew I had to slow down or stop for a few seconds, which I did, then began again. (any other suggestions for this)
After the workout: Though tired and a little lightheaded directly after the workout I felt happy that I actually tried and proud of myself for trying. I passed dozens of fast food places on my way home, not one of which I wanted to stop at, which was also a different feeling for me. I had to go to Walmart afterwards and by the time I finally got home I felt exhilarated, instead of dragging.
The day after: I felt so good!! :) Angel (Metairie)
He kicked our butts tonight. Alicia (St. Charles)
Thanks - I feel great today! June (St. Charles)
Tuesday, June 9, 2009
Summer Training Begins... Again
:-)
I was very happy to see some familiar faces from the past as well as all the newcomers as the Metairie summer FitFunCamp got going tonight. Unlike the torrential downpours of last night, the weather was quite nice (about as nice as a June evening in LA is going to get) and the shade of the tree that we trained under provided sufficient relief from the heat of direct sunlight. We had a good size group tonight, though a couple of folks were unable to make it. Though I would love to hear everyone's opinion on the workout, it seemed to me that we got off to a very good start. As usual, I did my best to offer a challenging yet reasonable set of exercises, with enough recovery and enough variety for everyone to benefit from them. The workout essentially consisted of four parts: a warm-up set, two strength-cardio sets, and a cool-down stretching set. Some examples of the exercises from each set included jumping jacks and 1-leg-hip-raises in the warm-up; split squats and mountain climbers in the strength-cardio; and a variety of static stretches in the cool-down.
Please do not be alarmed if you're a bit sore tomorrow. Chances are good that split squats will do that to you. A little soreness is good... it's just your body letting you know that it worked hard. As I mentioned at the end of the session, stick to your classic remedies for minor aches and pains: stretch (loosely but extensively), elevate, compress, and ice. Especially ice. I can't tell you how many times ice has rescued me over the years.
And finally, a reminder about consistency. It's the only way to see results. It doesn't take hardcore or especially intense training to make progress, but it does take consistent training. With that in mind, take heed of my advice to keep a journal of your training (like this one) and try your best to stay as active as possible throughout your days, and particularly on the days between our sessions together. **AND be on the lookout for videos of workouts you can do at home on your own -- coming soon to our website**
Be healthy, be happy!
~PG
I was very happy to see some familiar faces from the past as well as all the newcomers as the Metairie summer FitFunCamp got going tonight. Unlike the torrential downpours of last night, the weather was quite nice (about as nice as a June evening in LA is going to get) and the shade of the tree that we trained under provided sufficient relief from the heat of direct sunlight. We had a good size group tonight, though a couple of folks were unable to make it. Though I would love to hear everyone's opinion on the workout, it seemed to me that we got off to a very good start. As usual, I did my best to offer a challenging yet reasonable set of exercises, with enough recovery and enough variety for everyone to benefit from them. The workout essentially consisted of four parts: a warm-up set, two strength-cardio sets, and a cool-down stretching set. Some examples of the exercises from each set included jumping jacks and 1-leg-hip-raises in the warm-up; split squats and mountain climbers in the strength-cardio; and a variety of static stretches in the cool-down.
Please do not be alarmed if you're a bit sore tomorrow. Chances are good that split squats will do that to you. A little soreness is good... it's just your body letting you know that it worked hard. As I mentioned at the end of the session, stick to your classic remedies for minor aches and pains: stretch (loosely but extensively), elevate, compress, and ice. Especially ice. I can't tell you how many times ice has rescued me over the years.
And finally, a reminder about consistency. It's the only way to see results. It doesn't take hardcore or especially intense training to make progress, but it does take consistent training. With that in mind, take heed of my advice to keep a journal of your training (like this one) and try your best to stay as active as possible throughout your days, and particularly on the days between our sessions together. **AND be on the lookout for videos of workouts you can do at home on your own -- coming soon to our website**
Be healthy, be happy!
~PG
Teen Athletic Development Begins in Metairie
Though adult FitFunCamp doesn't start in Metairie until 6:00pm tonight (be there!), Team Xcelerate teens started their training last night at Pontiff playground.
Despite the heavy rain, we had a great full-body workout under the cover of the gazebo, using the benches, the Powerbase, and our own bodies to isolate the legs, the arms, and the abs. Feel free to read about what we did in the TeamXYG blog --> (http://teamxyg.blogspot.com/) You will also find a reminder about the morning runs and evening mini-sessions at the end of that post.
Be healthy, be happy!
Sincerely,
Phillip Glotser
Despite the heavy rain, we had a great full-body workout under the cover of the gazebo, using the benches, the Powerbase, and our own bodies to isolate the legs, the arms, and the abs. Feel free to read about what we did in the TeamXYG blog --> (http://teamxyg.blogspot.com/) You will also find a reminder about the morning runs and evening mini-sessions at the end of that post.
Be healthy, be happy!
Sincerely,
Phillip Glotser
Tuesday Morning
It's always nice to be up before most. It gives you a chance to get ready to face the hectic day ahead. This morning was no exception but there was a slight twist. Brave FitFunCampers came out for a 5:45am workout, at the Shriner's Field, in Destrehan.Props go out to our Norco and West Bank groups who made the drive and finished a strong workout.
We're going to see great results this Summer. Today the class performed a few new exercises such as Sumo Squats, Bodyweight Rows and Cross-Country Skiers.
Great Job! Hydrate throughout the day. Eat a banana. We'll see you on Wednesday at 7:15pm.
Monday, June 8, 2009
Total Body Monday
Who says blue skies make for a great day? Cloudy skies made for a nice evening workout tonight in Destrehan. Campers came from Metairie, Norco, Destrehan, Luling and Hahnville to get a total body workout.Again, our workouts are using the Tabata method which is based on timed intervals and circuits. You work at your own pace and intensity. Tonights workout included such exercises as close-grip pushups, spiderman crawls, y-lunges, y-squats, off-set pushups and mountain climbers to name a few.
We finished the class by turning it over to two participants and letting them get the class to finish with two of their favorite exercises - cross crawls and lying hip extensions. Again thanks for joining FitFunCamp on your journey to a healthier, happier you! And some kids get to see their parents working out and staying fit.First Summer Workout
The 7 week Summer FitFunCamp began on Sunday morning June 7. A great group of participants were there to start their fitness routine and get in great Summer shape.
The class started off with a warm-up to help get the blood flowing and the muscles ready for the workout. The warm-up included jumping jacks, push-ups, lying hip extensions and more. Once the group was warmed up and ready to go we jumped right in to the workout.
Our first circuit consisted of kneeling push-ups, split squats and mountain climbers. Each exercise was performed for 30 seconds with a 2 minute rest before performing a 2nd circuit. Exercises are performed in timed intervals, Tabata style, in order to allow each INDIVIDUAL to perform to their ability. FitFunCamp does not use the "old" method of sets and reps.
After a brief water break we got right in to prisoner squats, cross crawls, planks, hip extensions and side planks. The group found out that you can work your core without even seeing a single crunch. Again, these were performed for 30 seconds each and several circuits were completed.
Alicia said "It was great, can't wait to see my results in 7weeks. Join us, it 's a great way to start the day!"
And Alison has challenged others in St. Charles Parish when she commented "We worked up a good sweat. Let's see how many people we can get out there."
It's not too late. Get out there and join FitFunCamp today. Contact Team Xcelerate at teamxyg@gmail.com for a registration form and information.
The class started off with a warm-up to help get the blood flowing and the muscles ready for the workout. The warm-up included jumping jacks, push-ups, lying hip extensions and more. Once the group was warmed up and ready to go we jumped right in to the workout.
Our first circuit consisted of kneeling push-ups, split squats and mountain climbers. Each exercise was performed for 30 seconds with a 2 minute rest before performing a 2nd circuit. Exercises are performed in timed intervals, Tabata style, in order to allow each INDIVIDUAL to perform to their ability. FitFunCamp does not use the "old" method of sets and reps.
After a brief water break we got right in to prisoner squats, cross crawls, planks, hip extensions and side planks. The group found out that you can work your core without even seeing a single crunch. Again, these were performed for 30 seconds each and several circuits were completed.
Alicia said "It was great, can't wait to see my results in 7weeks. Join us, it 's a great way to start the day!"
And Alison has challenged others in St. Charles Parish when she commented "We worked up a good sweat. Let's see how many people we can get out there."
It's not too late. Get out there and join FitFunCamp today. Contact Team Xcelerate at teamxyg@gmail.com for a registration form and information.
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