Good job everyone who participated in Sportsfest this Saturday! We were just a small band of cadre compared to the 192 teams present and you all really put your heart into going beyond your capacity.
As I write this entry, cliches’ such as “practice what you preach,” and “walk the talk” come to mind. Saturday April 24th was an exciting and fun-filled day, packed with people and competition.
Sportsfest was high on the list, underneath winning, and we all came to St. Pete Beach that Saturday with one mission – Leave with putting St. Pete Boot Camp on the map.
The strategy was simple, we were more conditioned, trained harder and longer over the coarse of one year, had more endurance, agility, speed and comraderie. I adopted the philosophy of many athletic coaches: “Sports specific training should not be the importance above overall conditioning for a particular sport.” Although we clearly had outmatched our competition physically in every event we participated, learning the specific fundamentals or “practice” was in fact as important as our theory that we would out-muscle them with our years worth of physical training through intensive boot camp regimens.
I found that though we may have placed in the top 20 out of 192 teams in tug of war, the theory behind applying our routines to competition day was meaningless without practicing the actual event.
Congrats to the first St. Pete Boot Camp Sportsfest team. You all did an excellent job and I can’t wait for next year!
You know I’ve been professing the benifits of total body workouts for rapid fat loss in the gym, at home and through all of my boot camps. Why? Simple – the more body parts one uses at once means more muscle engagement and energy expenditure, leading to more calories burned and muscular tone in a short amount of time. This is compared to the ol’ school style of exercise where an individual focuses on one particular machine or muscle group, performing “3 sets” before moving to the next. Not only does this waste time in the short term (leading to an hour and a half workout) but also in the long run in regards to your overall fat loss and body sculpting goals.
Fat loss occurs when one raises their heart rate 70 – 90 percent of it’s maximum through high intensity movement followed by short periods of recovery.
Here’s an example you can try above. It can be done at home or the gym. Leave a comment and let us know your experience versus the everyday old style of exercise at the gym.
This week, St. Pete Boot Camps theme is geared toward partner training.All of our routines will consist of working with a partner for motivation and fast results. Whether you come to camp alone or with someone, you and the person you pair with this week will get the results as well as fresh ideas, from these workouts, to take home with you — guaranteed!
Having a training partner in the gym or any field is a highly recommended way to stay motivated and on track to reaching your goals while being held accountable. Well, actually, it all depends. My saying has always been “a partner can either make you or break you.” I am also a firm believer on finding a partner (business, fitness, friend) that is better, or at least on the same playing field as you.
Another case of the "blind leading the blind."
A training partner who always calls you minutes before the two of you workout (or doesn’t call at all) only to skip a session is most likely to bring that same energy to you. Before you know it, you are back to square one – at home instead of taking control of your body.
On the other hand, a motivating partner who pushes you even when you’re “tired” and can’t do another set is the one that will bring something to the table. So, don’t just find someone to hit the gym or trail with you just because they’re your friend or co-worker. Better yet, find a partner that is serious just like you and MAKE IT HAPPEN!
Atleast you're not doing these in boot camp...yet!
If you are one of the many dedicated members of Physiques by Damon Reio Personal Training or St. Pete Boot Camps, you are more than familiar with the “B” word and probably cringe as the two syllables form out of my mouth for your next exercise routine – (Burr-pea) Burpee. But, the reason why I recommend and prescribe this exercise in my workouts and personally love them is because the body movement is integrative and totally effective in terms of improved motor skills, increased metabolism and body sculpting.
By far, the Burpee is considered the “most challenging bodyweight exercise.” The reason is because there is nothing “isolation” about it, as with a squat or sit-up. In order to perform this particular exercise, your individual muscles become a “team” performing squats, pushups, planks and interconnect with one another thus requiring you to work more body parts simutaneously leading to faster fatigue but quicker fat shedding and results! So, just before you sigh and lable your fitness coach as a “manic depressive/masicist who takes his personal issues out on you, consider the benefits your body is reaping:
Stronger shoulders and upper body
Better back posture
Fitter looking arms
Increased agility and physical performance
A symetrical and sexier physique
Greater endurance and much, much more…
The Origin of the Burpee
The exercise may have been originated by a man named Lieutenant Thomas Burpee who lived from 1757-1839. He was an officer in the New Hampshire Militia during the American Revolutionary War and was described as “having the innate “Burpee” fondness for martial exercises” in A History of the Town of New London, Merrimack County, New Hampshire. Lt. Burpee may have used the combination of pushups and squat thrusts as a means of drilling, conditioning, and disciplining the troops under his command. In addition, the exercise was also been used by the troops as a way to stay warm during the winters in wartime New England. There you have it, how does it feel to train like a soldier?
Enough said, let us get to business!
After you have mastered the Burpee, here is a routine you can do at the gym or in the comfort of your own home that adds a little variation to the exercise. It requires, very little equipment. In fact, all you need is a dumbell, medicine ball or some sort of resistant weight such as a telephone book. ARE YOU READY FOR THIS 24 MINUTE ROUTINE?:
Perform each station for 2 minutes. After completing the entire circuit (6 stations), rest for only 45 – 90 seconds. Repeat the circuit for two sets. You are a bad a@# if you go for three.
To start the New Year off leaner, fitter and sexier, we began the 8-Week Ultimate Body Transformation Contest on December 1st 2009. Since then, sixteen committed individuals participated in the program and are on their way to reaching their well deserved fitness goals.
Now, its back! February 1, 2010 the second 8-Week Ultimate Body Transformation Contest begins and will be stronger than ever – will you?
Because the Rapid Fat Loss Contest was found to be so popular, I am raising the bar by providing more tools to help you along the way and cash prizes for the winners. This time, the winner will recieve $300 for losing the most body fat! Sign up today, before Monday, January 18, 2010 for only $198.99
After January 18, registration for the contest will be $298.99. So, pull the trigger and start now for the same investment as the last contest in December of only 198.99. After January 18th its going up $100.
The contest is simple and EVERYONE wins. When you take the challenge, your registration includes the following:
Up to 32 Personal Training Sessions with Damon Reio for 2 months – Valued at $840.00
Unlimited admission to ALL St. Pete Boot Camps sessions for 2 months (10 camps per week!) – Valued at $200.00
Weekly phone coaching and email sessions – Valued at $130.00
Rapid Fat Loss Meal Plan – Valued at $45.00
The Rapid Fat Loss and 8-week Total Body-Weight Program – Valued at $45
Wait, there’s more! Check out these bonuses I threw in…
Fitness and Dietary Journal to track your results
A personalized success video to track your progress and transformation.
Before and after fitness evaluation
2 Monthy Group Consultations (Dates TBA)
This program is cleary worth $1260. But start now for only $198.99 until January 18th where the price of this popular program will go up to $298.99.
Here’s how the contest works:
After 8-weeks of committing to the Physiques Rapid Fat Loss Transformation Contest, participants will be rated based on the amount of body fat they lost over the course of 2 months (contest ends March 1, 2010). Three winners will be announced on March 1, 2010 and the prizes goes to those have successfully reduced the most body fat and inches.
First Place – $200cash $300 cash, 8 free sessions of personal training and 12 free St. Pete Boot Camps sessions !
Second Place – $100 cash, 4 free sessions of personal training and 8 free St. Pete Boot Camps Sessions!
Third Place – $50 cash, 2 free sessions of personal training and 4 FREE St. Pete Boot Camps Sessions!
Do you have what it takes to meet the Ultimate Fat Loss Body Transformation Contest? Check out these success stories for yourself before making the decision to enter the contest.
Lose fat and build muscle tone at the same time in 8-weeks!
I love the complete workout that you get at Damon’s Saturday morning boot camp sessions! At my age, I’m in the shape of my life!
Saturday used to be a day off of exercise for me, now it’s the fitness highlight of my week!
Pull the trigger and get started today! “All you have is weight to lose and money to gain!”
Contest begins February 1, 2010 – entry begins now!
The Physiques 8-week Body Transformation Contest $198.99 – Paid in Full (Special offer expires 1/18/2010)
The Physiques 8-week Body Transformation Contest – Two Easy Payments
Rapid Fat Loss Body Transformation Contest registration after January 18, 2010
The Physiques 8-week Body Transformation Contest – Two Easy Payments