Fit Camp - Week 1

Congratulations everyone on a successful first day of camp! We all enjoyed having every single one of you out there today and we look forward to next week’s workouts.

To recap on today, I want to share everything that we went over so that you all can come in to Crest Fitness during the week and have a great workout until our next session. Remember, Nick and Wanda Kentrolis of Crest Fitness have generously given you all two months free to exercise at the Crest Fitness Club, so USE IT!!! If you have any questions on some of the exercises, please don’t hesitate for one second to ask how to perform the exercise to perfection.

As we did this morning, make sure you warm up the body with a quick couple laps out back or 5 minutes on a cardio piece of equipment to get the heart beating, sweat glistening and the body warmed up.

Section 1 with Trainer, Stefanie:

30 Second on 30 Seconds rest

1. Jog in place
2. Butt Kicks
3. Jumping Jacks
4. Jumps Squats
5. Mountain Climbers
6. High Knees
7. Burpees
8. Ab Cross Unders
9. Line Jump
10. Sqaut/Deadlift

Section 2 with Trainer, Chantay:

1. Barbell Curls – Hands evenly placed on the bar with palms out, feet shoulder width apart, shoulders back, curl the bar up towards the chest and slowly lower all the way down. (2 sets of 10 reps)

2. Upright Rows – Hands evenly placed on the bar with palms in, feet shoulder width apart, raise the bar up to chest height and back down until your arms are at full extension. (2 sets of 10 reps)

3. Pec Flys – Using heavier dumbbells while lying on a bench, arms out in football goal post position, bring arms inward where elbows and wrist are touching and retract back to starting position. (2 sets of 10 reps)

4. Lateral/Anterior Shoulder Raises – Bring arms tight by your side, make sure there is no tension in your knees, feet are shoulder width apart, rotate arms outward, away from your chest allowing for contraction of your lateral deltoids (shoulders), lower the weights to the floor. Roll your shoulders and sweep arms to the front of the room. (1 set of 10 reps_

5. Tricep Press – Stand with feet at stagger step, raise elbows behind you and extend your arms all the way back. Make sure your elbows remain in the same position. (2 sets of 10 reps)

6. Squats – Stand with feet shoulder width apart and squat while making sure your knees do not extend over the toes. Act as if you are sitting back in to a chair by sticking your tail end far back. (3 sets of 8 reps)

Section 3 with Trainer, Adam:

Cardiovascular Training – While using the elliptical trainer, make sure you maintain your heart rate at 65% - 80% of your heart rate max. The way to figure this out is to subtract your age from 220 and calculate 65% of that and 80% of that.

If you are far above that zone, your body lacks oxygen to help burn body fat and you end up burning both body fat and muscle. The goal is to hang on to as much muscle as possible to allow that muscle to help burn body fat. Every pound of muscle gained increases your metabolic rate (how many calories your body burns on its own). So, if you burn muscle, you are taking away from the ability to burn more calories when you are not working out. In other words, it slows your metabolism down. Try to build muscle and do your cardio at a rate that will create a snow ball effect of burning fat.

Remember, every pound of muscle gain increases your basal metabolic rate about 50 calories, so if you gain ten pounds, you can cause your body to burn a pound of fat each week in your sleep. Once you get to that point, you can continue to do your cardio and resistance training, and then you will double the amount of body fat you can burn.

Nutrition – Stefanie

Your body needs over 45 different nutrients every day. These nutrients are essential for health and must be provided in the foods eaten. These nutrients can be divided into five classes.

1. Carbohydrates (Starches, sugar, and fiber)
2. Proteins (includes 22 amino acids)
3. Fats (Saturates, Monosaturated, and Polysaturated fatty acids)
4. Minerals
5. Vitamins

These nutrients work together and interact with body chemicals to perform several functions

1. Provide materials to build, repair and maintain body tissues
2. Supply substances that function in the regulation of body processes
3. Furnish fuel for energy needed by the body

Each nutrient has a certain special job to do in the building, maintenance, and operation of your body. Some jobs require that nutrients work together as a team. These jobs are nutrient-specific. They cannot be done by other nutrients-an extra supply of one nutrient cannot make up for a shortage of another. That’s why a balanced diet including all food groups is so necessary. Your body needs all of these nutrients, not just a few. Some nutrients need to be replenished every day from food, while others can be stored in the body for future use.

Calorie Counting

MyFitnessPal.com, SparksPeople.com, MyPyramid.gov

1) Create a log in
2) Calculate 5% of your weight and this is your goal for the eight weeks
3) Choose to lose ½ pound a week
4) Go to setting and add in fiber and sugar as nutrients
5) Begin adding daily calorie intake
6) Try to have many small meals…breakfast being very important!!!
7) Eat a carbohydrate and a protein with each meal
8) Keep each macronutrient in range: Carbs, Protein, Fat, Fiber and Sugar.
9) Add each workout to earn more calories (Every time you workout your body uses stored energy and it must be replaced with healthy nutrients to replenish/repair the body.

Bring in a copy of your food log each week for review.


Again, congratulations on a great first day and we look forward to seeing everyone next week. If you have any questions, please don’t hesitate to email me at: AdamFreemanPT@yahoo.com

Best wishes,

Adam Freeman