Big ups to all the people who made this year a success for Ritefit. Stay fit throughout the year and stay tuned for fitness ideas and tips on diet and exercise.
Sincerely, Thank you.
Dwayne Rogers, Owner Ritefit Bootcamps

What a workout today! 150 jump ropes, band work for the bi's and tri's, then up and down the theater stairs for about 40 minutes. Our campers of the week, yes I know it's not over! Lisa R., Lisa #3, Kathy and Terri! it's been cold, wet and dark but they are awesome about staying fit! See you Thursday and Friday for the grand finale! Check out this link if you haven't yet.
http://shamoli-sarkar.sulekha.com/blog/post/2007/05/the-husband-store-the-wife-store.htm

Awesome workout today by the crew! Lisa and Todd where are you? Great abs finish again by Lisa #3. Hopefully this week she won't hurt me. it was great to be back working out because I've been eating like a refugee! Today's workout; 1oo steps, 25 thrusts, 15 push-ups followed by 3/4 lap.(repeat) for 30 minutes. Hopefully Debbie will make it tomorrow, maybe Randy, Nadine or some former Ritefit member will make a cameo.

Whew! This week blew by! Today's workout was really cool as Lisa #3 put us through a monster Abdominal workout. It was excellent! Next week is the last before the big holiday break. you have all been wonderful and I would like to invite you to our home for a little post-camp mixer, details are forth coming. Rememberto check the link!

http://shamoli-sarkar.sulekha.com/blog/post/2007/05/the-husband-store-the-wife-store.htm

Thursday was a different workout and to say we we were a little light was an understatement. Cool mornings build character and the air was the best you will taste all day. Imagine waking up in San Diego for boot camp!

Here's a little something I wanted to share with you, I hope you like it.
http://shamoli-sarkar.sulekha.com/blog/post/2007/05/the-husband-store-the-wife-store.htm

Wow! I didn't realize I had not posted anything this week. The women warriors were out in full force on tuesday Runnin' in the rain. It was beautiful! Terri, Lisa 3, Lisa R., Jen who's filling in for Cheri and Debbie whooped it up and sang rain chants on carry-your-buddy day. They are taking full responsibility for the rains that fell on tuesday and wednesday.

A funny thing happened today, it rained! Yea! Even though it wasn't a significant amount, it was enough to provide hope that the drought will end! It's the same when it comes to fitness, your fitness deficit decreases when you work out. Day by day your stamina and strength will improve. Remember, it takes two days to make up each day you miss. Today Debbie brought her lovely daughter to workout with us. She was as awesome as mom. It was fun to see both family members giving it their all. Todd and Lisa C. and Lisa R. were their usual awesomeness. The rest of the crew were MIA. Be a kid again and enjoys natures gift. You may have missed another opportunity to experience your awesomeness. Debbie and Lisa did a 90 second assessment of push-ups, sit-ups and squats and improved in two of three categories. AWESOME!!!
The rest of the workout was a Fight Gone Bad circuit, 4 rounds. Todd did 160 jump ropes in a minute! You make us raise our game! Thanks. See you tomorrow!

What a workout today! Everyone rocked! We had a roll call and a bunch of the crew were MIA. Does anyone know what's up with the old crew with Jay and Nadine? Where's Carla? Randy's in and out. Who have I left out? Anyway, how's your diet? The boot camp concept is extremely effective if you do those push-a-ways from the foods that taste so good and show up on your toosh! Have you seen the commercial where the man and woman order at the fast food counter and ask for the portions of food by a diseased name, it's a riot!

Whew! Friday already. It's been a strange week. Warm and humid quickly turned to cold and crisp. It seemed like the chilly weather would never arrive. Long sleeves and sweats should be a part of your apparel, but be prepared to wear layers so you can peel them off and be comfortable as you warm up.
FYI- The reason we score the Tabata work out is that we can gauge your progress the next time we do them. They are an intense workout and test your ability to go all out. Please don't compare your scores to the scores of other campers. You may have done many more reps during your other cycles but crashed and burned on your last set and received a low score, but overall your may have done more reps than everyone!

On Tuesday everyone was still feeling monday. The running was a nice addition to ease some muscle tension. Do not ignore muscle soreness and joint pain. Ice the sore areas ASAP. Terri and Kathy have been suffering from some terrible dreams; everytime Terri rolls a pair of dice they always come up snake-eyes! The dreaded #1= BURPEES! We are almost at the midpoint and mental fatigue is the true enemy. You have increased aerobic capacity and with that you have the ability to do more which burns more calories. I will do my best to keep things interesting and fun for you.

What a way to start the week! That was a great double circuit (The Lisa). Thanks for letting me work out with you guys this morning. It was a solid effort on every one's part. This is such an inspiring group of people. You are going to make changes in aerobic capacity, but if you want to see significant physical changes you must count your caloric intake and stabilize your blood sugar. Use the calorie at http://www.my-calorie-counter.com/ it's a pain at first but later you will zero in on where your eating habits are causing the most harm. Here's what you did today:

10 minute circuit

10 jumping jacks
5 sit-ups
5 push-ups
10 squats
repeat

15 minute circuit

stair climb
25 jump rope
10 thrusters
repeat

glute work:

adduction (inner thigh)
abduction (outer thigh)

s

I'm Lisa S or #3. This was my first week and I'm so happy I joined this group. I love it!
I work out all the time, but I feel like my body's gotten used to my routine. I teach Body Pump and Body Flow at the Club at townelake and I run regularly and have still managed to put on a few pounds over the summer.(I did cut down on my running because of the heat)
My two friends, Terri and Kathy (Kay) joined me and I am so proud of them!
Thank you, Dwayne for doing this and encouraging us. Also, thank you Lisa and Todd for giving me something to work towards.

It's my day off, what should I do?
Whatever you feel like doing. Sometimes we want to relax and sometimes we want to run 7 miles, it's up to you. If it feels good, do it. Go play Frisbee with your kids or the dogs. It's a great way to reconnect with the family and get some exercise. All of you have been awesome. You are leading by example and the changes you desire have already begun. Have a great weekend and post some blogs whenever you feel like it. Show your family what you've been doing in the AM. Have fun by showing them what Tabata's are! Stretch, stretch, stretch!

Tabata scores from week one ( 8 cycles of 20 secs on/ 10 secs rest )
Wall balls, Jump rope regular or dbl unders, Sit-ups, Rows, Plyo steps or regular.

Cheri 7 -10 - 3 - 8 - 9
Debbie 7 - 20 - 6 - 7 - 11
Lisa C. 8 - 35 - 7 - 10 - 14
Lisa R. 12 - 30 - 8 - 9 - 14
Todd 8 - 5 - 7 - 8 - 13


Tabatas are the most physically demanding exercises we do and are very intense workouts for the body and mind. It as though you are working all-out for four minutes straight.

red 5 dbl-unders

Lisa S. 38:06 3X
Lisa R. 37:36 3X
Todd 36:57 3X
Lisa C. 37:06 3X
Debbie 35:30 2X
Cheri 36:14 2X
Nadine 41:20 3X came late: clock was running (smile)
Julie J. 38:20 3X carried her buddy the whole trip.
Kathy 40:15 3X wow! what a first day!
Terri 40:15 3X

These are PR's from the monster circuit from Thursday which consisted of:
3/4 lap
200 jump rope
walking lunges
20 shoulder presses
30 plyo steps
20 air squats

Ritefit Camp Records

90 second assessments

Women

Sit-ups 73 Amanda Macho

Squats 73 Nadine Mann

Push-ups (k) 62 Julie Jared

Men

Sit-ups 94 Dr. Randy Beck

Squats 84 Dr. Randy Beck

Push-ups 75 Dr. Randy Beck

What an awesome group! Your positive attitude and energy level is outstanding! Todd, you are the man. Thanks for setting the pace. Tomorrow's blog will have your assessment results from this week. An easy run or some solid weight (resistance) training and some abdominal work will help you reach your short-term goals even faster. Again, what a solid effort from everyone. The Camper of the week award goes to.........................................Debbie! Yea! Gift you on Monday!

Great workout today! Plenty of enthusiasm. Bring your favorite Cd if you want to turn us on to some new tunes! We need to do an assessment Thursday or Friday so get plenty of rest.

Scream!!!! my email is messed up until tomorrow! I've just switched Internet service providers and I'm having big trouble communicating. Please call me this weekend if you need me. 770-403-2542.

Big Ups to Cheri, Debbie, Nadine, Roma, Todd and Lisa and Lisa R. You were awesome! Next week will be a bit different as we always seek to work all body parts. Make sure you let me know if you have any real muscle strains or problems that are chronic! Stretch over the weekend and get some fiber in your diet. Nutrition is the key to weight loss and exercise is the key to more energy, vitality, strength and your youthful appearance! Rest and relax, you've worked hard.

To all my new camp buddies (and I'm talking about people - not the buddies I carried throughout the work out today!) and of course to my wonderful sister-in-law Debbie... Thank you all for your support! You all make me want to keep coming back and trying to improve.

Have a wonderful, healthy weekend!

Cheri

You missed it! Today's workout was awesome. We had several no-shows, no Jay, Randy (reunion), Roma, Duane (MIA), Nadine, Cheryl (MIA) Carla (business) and it was a little disheartening especially when 4 new people were at camp cranking out an awesome effort.
Todd and Lisa (newbies) were in fine form ripping today's workout, pushing each other like camp veterans. They obviously have been exercising for some time, as we went through a Tabata workout of Double unders, ring rows, wall balls, steps and sit-ups. They challenged the workout the whole time. A real big shout out to Cheri and Debbie who ripped it up! These ladies are here to win! They are working so hard and you can see the dedication in their effort. I was truly impressed by the way they make no excuses! Way to go, what a can-do attitude!

We are off to great start. The veteran campers are definitely in a different mindset and anticipating the effort necessary to take their workouts to new levels. We will raise the bar and look to get at least one assessment each week. To help with assessments I would ask that you take measurements of yourself. Take one of your waist, chest, thigh and bicep. be sure to keep in mind exactly where you took the measurement, also keep note of which side of the body you measured. We need these by next Monday. We will be sure to test strength and endurance so your attendance is important. We will have another assessment tomorrow or Friday.

Let's re-emphasize that your diet is the key to those glorious abdominals, so let's remove the layers that cover them so they can be exposed to the world. Take a good look in the mirror and see what you want to change. DON'T TAKE IT ALL IN AT ONCE. IT CAN BECOME OVERWHELMING. Do some push-aways from the table, drive on by chick-fil-a for a change and you'll see a change. Take one of your bad eating habits away at a time and you'll see the results you want in time. On the weekends a nice bike ride or 20-30 minute run is a great change of pace. If you want more, go do the hill runs at Kennesaw mountain. Either way, just get moving.

It's time to get off your hiney! Tomorrow is going to bring the energy back!!! Come and get it! We'll be calling roll and looking for the veterans to lead the rookies. We're counting on you!!!
See you tomorrow!

No need for a coupon code, click on the checkout now link under the join now button on the home page!

Sorry about the delay of the blog. Some new campers have enrolled for the next camp and look to add some new excitement and enthusiasm. It may or may not be the last one until spring (FEB), it depends on my schedule. This camp will take us right up to November and the holidays are always a challenge. I thank you for helping me gain the confidence to do this. It's always slow going in the beginning and the competition is fierce, but we are determined to make a difference in this community. Great news! Julie J. is expecting! Surprises continue to pop out of her. Larry is the man! Maybe he can crank out a fella for a change!
Dedication to exercise is key as I have been flat as a pancake for the last few days. It's been meetings, school and a night course so I can teach a new AP course. I can't wait for Monday to arrive so my energy level can return to normal. This is also an open invitation to those of you who had trouble completing the last camp; a drop in by a friend is always welcome! I consider all of you new friends and wish nothing but the best for you and, I hope you feel the same about me. Let's get GA in SHAPE!!!
"Obstacles are what you see when you take your eyes off the goal."

Week six is here already! The aerobic gains are evident and some physical changes are apparent on all members that attend regularly. The new shirts are so cool! If you don't have one yet, see Dwayne immediately. The response for the next camp has been great, so expect to get to camp early for your space.
Overheard in the Ritefit clubhouse restaurant........................Some more trash talk overheard this weekend. Roma says she will win the weight loss competition. Hmmmmmm. Some new and exciting things are on tap for next camp starting on September 24th. Go to Ritefit.net for details. It should entice your whole neighborhood to join. Oh yeah, I almost forgot, we had a celebration of sorts for the two birthdays last week, Julie and Lisa. It was a great workout followed by Gatorade and power bars! A big shout out to Julie who came to camp on her birthday and on Thursday after a monster workout session on weights on Wednesday night, you are awesome! Another big shout out to Lisa who has missed only 3 workouts for family airport departures since June! Another big shout out to Carla Ray who will be missed Monday and Tuesday, but worked out so hard on Thursday that her knee had swollen up to the size of a grapefruit! You all have been awesome in your work ethic and determination.

HAPPY BIRTHDAY JULIE!!!!
WORKIN' OUT AND GETTING BETTER EVERYDAY!
WE LOVE YOU!
THE RITEFIT CREW

To inspire those who really want to make a change......I mean really!!! Not here for show but for a true transformation we have decided to provide an incentive brought about by Nadine. Ritefit has your weights from last week and will provide a prize for the winner. Winning is based on percentage of weight of loss. If a tie occurs the contest will be settled by a physical challenge.

We don't have the Monday blues!

Many folks chose today as a holiday and I applaud you for listening to your body and resting. Some campers felt a commitment so strong that they reveled in the silence of Hobgood park on monday morning. Because for much of the time, we were there with the crickets! It's very inspiring to be among people who push themselves to work when everyone else takes a pass because it's a holiday. The most ironic thing, is that it was LABOR DAY! Hat's off to Carla, Lisa and Julie. Once again the ladies have shown much more testosterone than others. Yeah, we're talkin 'trash!

This picture is for those who managed excuses today! You are on the right and we are in your grill!

Thursday August 30th
Once again the ladies ripped it! with the Jay in tow!
100-200-300-200-100 track
monster circuit with weights

shoulder press/ jump rope/ dips/ dumbell kickbacks
ring rows/ push-ups/ walking lunges/crunches.

Hey Woodstock Women!! Sorry to let you down today - my alarm didn't go off - hey is this contagious? Anyway, wanted to find out what I missed today....Gee, feel so off track because of not working out today!!

More tuesday August 28, 2007
Julie.....................................standing tall in the big city! Hopefully someone will step up to the challenge. Awesome job ladies! I owe you big! My biggest fear is being late or over sleeping. You may not think it's a big deal but it's HUGE as far as I'm concerned. Tell me how to make it up to you!
FYI-Never set your cell phone completely on the no ringer setting. At least leave a beep!
Good stuff from Bob Greene Click here for sound advice on everything.
http://www2.oprah.com/health/bob/bestlife/fitness/fitness_main.jhtml

Our fearless leader was under the weather today, but that didn't stop the Woodstock Women from another day of hard work, dedication and lots and lots of sweat. Hey guys, where have you been? It's time to call you out - you know who you are:

1. Name starts with "R" and ends with "andy"

2. Name starts with "D" and ends with "uane"

3. Name starts with "J" and pretty much ends there - you can figure that one out.

We can't have our battle of the sexes without the other sexes present! We need to see you guys out there!! It also it worth noting that the drive-by perv factor has been quite high this week (you know, the guys that drive around, park and then sit there for awhile, then drive off)- a few more men present would certainly add to the safety level.

Peace out.

Friday August 24 ( Great job through week 3, especially to Carla and Lisa who are pushing and seeing great changes in their stamina, strength and toning. Great dedication ladies!

Tabata – squats, push-ups, pull-ups

Hill runs – one group (until we say uncle)

Stretching w/partner (extra time)


Thursday August 23 (This was definitely next level

Warm up lap
Sprint workout 12 minute cycle: 30 / 30s

1. Abs – core workout (Bicycle Exercise 12-16 reps each side, Vertical Leg Crunch (upper body lift , Reverse Crunch knees at 90 degrees lower body lift, Planks 45 sec - 1 minute (3-5 sets)

2. 15 Dips, 50 jump rope, 1 cone sprints (repeat) circuit. 5 X

Cool-down

Tuesday was brutal!!! Randy wanted to know what he missed!!! You missed the Wheel of Life!
Overhead squats w/bar.
Ring Rows
Dumbell shoulder raises
Burpees
Plyo push-ups
Jump rope
Ball slams
30 minute circuit!!! The ladies rocked it!! Carla, Lisa, Amanda & Julie w/ the wicked beats!!! Can't find any men that can keep up with them. The Women of Woodstock!
After that they did 5 minutes of front and side kicks. Crossfit is in the house.

Music has been great! Thanks for keeping things "pumped" in the morning. Hope everyone has a great day off today. My shoulders need a rest! See you tomorrow

Hey!! How did everyone like the music this morning? I've got more like that on iTunes, but wanted everyone's thoughts before burning more CDs. Thanks!

Monday August 20

Awesome workout!!!
Do you like cards????
Step circuit 2 songs
lateral jumps
All the ladies ripped it up!

Friday, August 17
A tough workout, run for your life!
1 mile warm-up
30 minutes of 200 yard sprints (wow)
16-20 sprints

A great salad from CPK (Thai crunch salad)
Shredded Napa cabbage, shredded grilled chicken breast, julienned cucumbers, edamame, fried won ton strips, peanuts, julienned carrots, shredded red cabbage and scallions tossed with cilantro-lime dressing and Thai peanut dressing and topped with fried rice noodles




Thursday, August 16
Fantastic four, small crowd
Lisa, Carla, Julie and Dwayne got some serious work in.

Hey everyone, finally got back onto the blog after some computer glitch. Anyway, wanted to share with you my post Rite-Fit breakfast. Here it is

Egg White Spanish Omelette

4 egg whites (equivalent of two whole eggs) use organic brown eggs
chopped sauteed red/green pepper/vidalia onion ( I saute 1 whole of each to last a few days)
spray pan with Organic cooking spray (Pam)
1 side of organic chicken feta sausage.

Definitely helps the hunger pangs after a great workout!

Monday, August 13

30 minute circuit

A big shout out to Micheal for joining us today. Everyone was working very hard today.
1/4 lap, 10 rings rows, 20 dips, 30 squats, 40 knees to chest

Lunges - working out!

Do you like the new blog?

Friday, August 10

Team day
220 yard sprints 8X
Team circuit cone sprints w/ 180s, dumb bell thrusts, burpees, sack race

Power of 9” push-ups, sit-ups, pull-ups

Whats your goal?

Sounds like a pretty simple question. Many people have goals, but usually they are nothing more than generalizations. Try being specific as possible when outlining your goals. Yes, this means you need to write them out! Write down every health and fitness related goal you have and then pick out the top 3. These are the ones you will prioritize. Below are some questions you should ask yourself when writing out your goals.

What is it exactly that I want to achieve?
Am I happy with how I currently feel?
What will happen if I continue doing what I have been doing?
Where do I want to see myself in the next 6 weeks, 6 months, and 6 years?

Revealing the myths

You need to exercise to burn fat.

The truth: You don’t gain fat because of lack of exercise. You gain fat because your blood sugar levels exceed what you are using. You are eating too many calories at one time.

Your metabolism slows once you hit 30.

The truth: Significant slowdown in metabolism is due to loss of muscle tissue. The loss of muscle tissue is due to the lack of hard, physical activity.

Pasta and bread are fattening.

The truth: Anything with calories is fattening. Lettuce can be stored as fat. Any food can be stored as fat it the blood sugar levels exceed what the body needs at that time. The key is how much you eat and when you eat it!

These are a few of the myths of fitness and weight control that will help you understand your dietary and physical activity needs.

Also attached are some things each of you can do on the weekends and off days to help you on your journey! Have a great weekend and count your calories…literally.


In the park/on the road:
Workout #1
1. Warm-up & Stretch
2. Run/Sprint 2 lampposts
3. Walk/Jog each telephone pole
Complete cycle for 20-25 minutes around the park or on the streets.
Workout #2 30 – 45 Minutes - extended run

At the track:
Workout #1 – Interval Training:
1. Warm-up & Stretch
2. Run/Sprint the straightaway portion of the track
3. Jog/Walk the curves
Try 6-8 laps!

Workout #2 – Pyramid Training:
1. Warm-up & Stretch
2. 400 meter run (once around the track)
3. Rest 2 minutes
4. 300 meters (3/4 around the track)
5. Rest 2 minutes
6. 200 meters
7. Rest 2 minutes
8. 100 meters
9. Rest 2 minutes
When you finish with the 100 meter run, rest 5 minutes and complete the cycle again. This time start from the 100 meters and build to the 400 meters

On your bike:
Workout #1
Complete the telephone pole circuit as described above, however, bike hard for 4-5 poles before slow pedaling for 2.
Bike for 30-40 minutes.

Workout #2
Pick out a 10 mile loop around your home and time yourself. Each week try to improve your time.

In the gym:
Workout #1
30-40 minutes on the elliptical machine or stair master
Workout #2
Interval training on the stationary bike—30 seconds as fast as you can pedal followed by 1 minute slow pedaling (Complete 8 rounds)

Tuesday, August 7th

The heat was on but the crew did not wilt!

Today's workout was called Fight Gone Bad!
You can honestly say that you do more before 9AM than most people do all day! You should be proud! I certainly am proud of how hard you've worked. I think most people aren't cut out for what we do! We're taking it up several levels, doing things previously thought not possible. But let me stress to you that you workout to have fun. So, on the weekends take a risk like kayaking, mountain climbing, run a race....maybe a triathlon. I saw a lady who is 76 years young run her 10th Ironman triathlon in a row. She finished in about 15-16 hours. I can't imagine doing any physical activity for that long, but after you set your sights on something like that, you can do anything! it's the high of completion and proving to yourself and others that you did it!
2 circuits

Wall Balls
Ring Rows
Steps
Butt Raises
Jabs w/ weights

2nd circuit

Dumb Bell Flys
Burpees
Jumping Jacks
Push-ups
Jump Rope

Thanks for the great welcome guys!!! Wow, what a great workout. I hope I can keep up tomorrow!"

Carla

Monday, August 6 2007

Today was especially great because the group worked so hard and it was so humid. I can't imagine doing activities in the afternoon when it's so hot! Welcome to newcomers Carla and Amanda. They worked up a big sweat and kept the group pumped! Julie J sends her best and has committed to the camp and should be there on Thursday! Brianna has been in Chicago and needs some pushing and shoving to get out there!
Today's workout :

lap w/ stride outs

1/2 mile/ lunges / 100 jump rope / 30 sit-ups

1/2 mile/ 5 burpees/ 10 push-ups/ 20 squats/ 30 sit-ups

1/2 mile/ 30 planks/ 30 skaters/ 30 slams

1/2 mile/ 40 jump-up pull-ups

stretching-cool down. We finished; Hallelujah!

Uh, are anybody's arms hurting from those dive-bombers? Yow! I better start lifting or something. Oh, yeah...that volleyball game was fun! Still trying to get sand outta my mouth..blah!

Great mornings up ahead! Remember to register online, my phone and email have been blowing up this weekend. Look for several new faces this camp. I've added a link for recipes to the services page. Look for that info to come soon, it will be the low carb - low calorie way to help our eating habits assist our exercise efforts. Ritefit-bigger and better!

Great news, the August 6th camp is getting a flurry of activity as new members are joining. It looks like the days of a handful are gone! Also, we will be using the World of Gymnastics across the street from Hobgood during those cold months of the year. So you will be able to workout indoors and stay warm and dry!

My-calorie-counter.com is an awesome sight for knowing exactly what you've eaten. You can sign up for free and the data input selection is flexible enough to determine by ounces , slices or whatever. I think you'll be pleased.

Quickly the summer is passing and soon the school bells will be ringing and traffic......
Well the fact is that we will need more time to get form here to there so camp will begin at 5:45 starting on Monday August 6th. The 15 minutes will make a big difference for most of us but you still need to prepare accordingly. We had some great team games over the past 5 days and campers have pushed themselves. It was great to get Chris back and to see our newest camper Amanda who has some boot camp experience and does a great warm-up and Burpee! You can feel the boot camp fever catching so keep inviting your neighbors and friends to our camp. If you need a more formal invite I have certificates for 4 sessions for you to give to someone who wants to give it a try. I may have even convinced the lady who walk each day to try us out as well. Make sure you stretch your muscles each day before you go to bed. Long muscles are stronger than tight ones. Hydrate by drinking at least a gallon each day. Great job today with the Burpees. I'm sure you don't like them, but when they are done you feel as though nothing can stop you and you are right!!!!

Thursday, July 26th

Filled in for Coach D this morning

After warming up, we ran 1.5 miles and proceeded to work it out using the deck of cards. The circuit consisted of Pushups, 180s, Curls/Shoulders with Resistance Bands and Slam Balls. Next, we finished up with some abs work: Jack Knifes (4 sets x 10; 1 set x 15) and Throw Downs (20). Rather light turnout today. Hope to see you all on Friday to end the week in RITEFIT style!

Tuesday, July 24Th

Warm -up
2 laps
chest and tricep circuit
Pull-ups, squats, jump rope, dumb bell flys

I wondered why some people had not responded to the blog.
It was not due to neglect, it was due to my unfamiliarity with Google. I hope the problem has been fixed and that you've all gotten to see the pictures in the photo bucket. I hope to see you all Thursday. http://s204.photobucket.com/albums/bb95/rds11062/

Monday, July 23, 2007
Do you have your yum yum bowl yet?
Julie, Roma, Jay and Lisa got busy with the new early start of camp. After warming up we did some bicep and back exercises using dumbbells and towing straps. (You gotta see it to believe it) Then we did abs and jumping jacks. For the lower body we did some modified step exercises, wall balls, cone suicides and planks with a twist. We missed all the gang and hope to see you tomorrow or Thursday and Friday. It's tough to take more than a week off so I decided to get back on the horse sooner rather than later. I feel like a siesta everyday and feel myself becoming soft and a little lethargic. To overcome that feeling I like to be among people who hold me accountable. Yes, your motivation motivates me! Tomorrow's focus is on chest and triceps.

Almost forgot here's DC and other places visited

http://s204.photobucket.com/albums/bb95/rds11062/

We're baaaaaaaack! DC was great, Virginia beach was good, Asheville was good-we ran on an astro turf soccer field that felt like a cloud. We ate and ate and ate and now we gotta pay the piper. I've purchased some more equipment and have been dreaming of working out with you and can't wait until the 6th of August.....so get some freebies in and lets start monday, July 23rd! I'll be there at 6am. Please read the postcard I sent, it's cool and informative.

Wassup!!!
I'm out getting my batteries recharged and brainstorming ways to make the next camp more challenging and fun. I am working out while on our trip to the coast and DC and hope that you are doing the same. I hope that this time everyone registers online so we can do a better assessment of your progress and get better at everything we do.

Real important point* Diet and exercise are the keys to success. Notice that DIET comes before exercise! You cannot overcome weight issues until you know how many calories you are putting into you body. You have to know! Knowing what food you eat is a start, but knowing your calorie consumption is a signal that you are determined to make a change. You cannot ignore the key factor of weight loss. Get educated about what dieting really is about.

Workouts (Tuesday)
You need to do the activity that causes you the most difficulty.
I suggest 2.5 miles of running and or walking.
50-100 sit-ups
50-100 push-ups
Do burpees until you are exhausted, then d0 5-10 more.

Wednesday

Run 10-15 200s at a pace that will allow you to complete the runs.
Do some dips and some planks. Do 3-5 sets of 15 dips, then do some planks and set s goal of 1-1.5 minutes. Next camp we will raise our game and look to get to 2-3 minutes.

Go to photobucket to see the
new pics from the Banana Relays
http://s204.photobucket.com/albums/bb95/rds11062/
July 12, 2007
Warm -up
15 sets of theater stairs
banana relays
ab work

July 10, 2007
Warm-up
ladder agility drills
20 yard sprints
cone drills - sprint forward, back pedal, forward, back pedal 5X.
sprint, cariocas, sprint, cariocas.
tabata finale
barrier jumps
Julie J joined us today! Awesome agility!
Everybody was pumped today, especially Chris, Brianne and Duane!!! Way to go!!!
Nadine!!! Playing with the big boys on the big steps!!! Yeah raise the bar!!!

This week Coach D is taking us to another level... definitely felt the burn the last two days, especially those darn shoulder presses, squats and thrusts. Getting ripped baby!

This is the link to many of our pictures and videos-check it out!
http://s204.photobucket.com/albums/bb95/rds11062/

READ THIS!!!
Tabata Summary
Tabata Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times (for a total of 4-minutes). Although Dr. Tabata used a mechanically braked cycle ergometer, you can apply this protocol to almost any exercise. A few popular examples include hitting a heavy bag, sprinting, jumping rope, or performing bodyweight calisthenics (ex. squats and pushups). Your first reaction might be, “How effective can this protocol be with just 4 minutes of exercise?” Let me answer this question for you… VERY EFFECTIVE! You will be amazed at how intense 4 minutes of exercise will feel. These intervals will tax both the aerobic and anaerobic energy systems. Tabata Intervals are excellent for those athletes who participate in high intensity sports such as boxing, MMA, or wrestling. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity along with a 14% increase in V02Max. These results were witnessed by physically fit athletes. Many tests are conducted on deconditioned subjects, which leads to results that are difficult to evaluate. Dr. Tabata's test was much more effective, as it produced a positive response on individuals who were already in shape.
This form of training is also effective for fat loss. Tabata Intervals will raise your body’s metabolic rate long after the exercise session is completed. You will continue to burn fat throughout the day. Many recent studies have confirmed that the powerful "after-effect" of interval training is much more effective (for fat loss) than low-intensity, continuous exercise.

July 9, 2007

300-200-100 sprints
Tabata blasts
squats, thrusts, shoulder press, jump rope, steps, squats (WOW!!!)

July 6, 2007

Warm-up
30/30s for 10 minutes
Balancing Seated Twist with Medicine Ball
Low Mount Crunches with Band
Wall balls
Pendulums
Side Planks
Lateral ball push-ups
Jump rope
Superman

The July 4th 5k would have been more like 30 minutes had we not had 4 weeks of ritefit! Actually I felt like one of the Kenyans for the first 30 seconds and then the gazillion squats we did the day before started to revisit my legs. Coach Rogers set the pace pretty quick and wouldn't slow down. BEAST!!!!

Terrific Hangover Thursday
July 5th, 2007

Chris, Rick, Duane, Lisa, Jay and Coach R. Ripped it!

3 Laps

Keeping up with the Nines!

1 for me, 1 for you.....up to 9.
Push-ups
sit-ups
pull-ups
squats
steps
push-ups (we did em' again)
180 jumps
Burpees til you're done!

Click on any of the pictures for a larger image! You can see the sweat!

Randy and Dwayne @ the Woodstock 11th annual Fourth of July race.

Randy let Dwayne be the Rabbit and coasted in at 23:41 (unofficial)

Dwayne came in at 23:47 (unofficial) their goal was to break 27 minutes.

But after 6:41 in the first mile they new the 27 minute goal was toast.

Randy's birthday is on saturday July 7th.

Dwayne says he's already given Randy his present.

The splits were 6:41 mile 1, 14:35 mile 2. Not bad.

July 3rd, 2007
carry your buddy day (aka keepin' it sexy)

Thrusts
squats
lunges
runs
power skips
sit ups

star drill, barrier jumps

I'm loving the early morning work out...I'm feeling the burn! Dwayne works us hard, but it's all good!

July 2, 2007

10 X 250' at 60%

Blast the back!

Back pulls X 50

Leg raises X 100

Leg and arms raises X 50

Planks 30 sec, crossovers, scissors

June 29th
Rick and Chris rounded out the group and jumped right in. awesome!
Tabata Day

Slams Squats Steps Push-ups Thrusts

Br 9 11 7 10K 7

Ra 13 14 13 45 13

Ja 10 15 10 28 12

Ri 10 12 13 10 9

Li 13 13 10 21K 13

Na 9 12 7 16K 9

Ro 9 13 7 15K 13

Sa 11 16 9 15K 15

Du 10 14 8 20 15

Ch 9 7 8 5 10

here is a sampling of fitness levels for certain exercises

Pushups – Extended or modified Pushups:
Level 1: 10 consecutive
Level 2: 20 consecutive
Level 3: 30 consecutive
Level 4: 40 consecutive
Level 5: 50 consecutive


Tabata Squats: 20 seconds of work, 10 seconds of rest for 8 straight sets;

Level 1: Tabata 11
Level 2: Tabata 14
Level 3: Tabata 17
Level 4: Tabata 20
Level 5: Tabata 23


One mile run
Level 1: 7:30
Level 2: 7:00
Level 3: 6:30
Level 4: 6:00

June 28th

Tag , you're it!

Roll the dice AKA the Beck!

Run Loop 1/4 mile
roll dice 2 X
Complete as many rounds as you can.

1 = dips 15 reps
2 = Push-ups
3 = Jumping lunges
4 = Burpees
5 = One legged squats
6 = Tuck Jumps

Punches, kicks, laps
cool down

Tuesday June 26th

Ladders!
1. Pushup ladder – as many reps as possible up to 9 each
2. Jump up- pull up ladder– as many reps as possible up to 9 each
3. Chin-to-knee – as many reps as possible up to 9 each
4. Pushup ladder – as many reps as possible up to 9 each
5. Squats – as many reps as possible up to 9 each
6. Jumping Lunge – as many reps as possible up to 9 each
7. Slams– as many reps as possible up to 9 each
8. Chin-to-Knee – as many reps as possible up to 9 each 9. Burpees – as many reps as possible up to 9 each.

June 25, 2007

Dynamic Warm-up, 2 laps Meet at the Center (newbies = 1 lap)

Mini-circuit (One Minute rounds) 2 trips

Thrusts (w / bands) - Cone slides (Tabata style) for 20 /10- 20/10
Wall Balls - Dips - Steps


Shake it out (rinse)

2nd circuit (one minute rounds) 2 trips (at playground)
Jump - up pull-ups
Jump rope
Push-ups

Duane joined, Sara came as guest and worked her butt off! Roma got with the program and pushed the pace. Awesome workout!!!

Man, I am feeling the burn!! Did not know that there were muscles in some of these places!! I'm ready for week 4!!

Oh! the pain!!! What a fantastic finish!!!

Always fun when we're all done!

June 21, 2007
1/2 mile run, 1 leg push-ups, curls
1/4 mile run, 10 burpees
1/4 mile run, 20 mountain climbers
1/4 mile run, 30 wall balls
1/4 mile run, 25 steps

Abs
Medicine ball sit-ups
medicine ball wood chops
medicine ball push-ups, Lateral roll
It was a great day Lisa was a beast!!! I'm so proud of all of you!
Brianne went a mile today. What a positive attitude!

June 19, 2007
1/4 mile run/walk
20 slams, 10 push-ups
50 rope jumps
20 thrusters
20 steps

ABS

tuck position, legs straight, obliques

June 18, 2007
Tabata Day 5X trips around parking lot,
Tabata push-ups, Squats,
Hips- rear lunges, lunges, straight leg dead lifts
Throwdowns

June 14,
mile run Timed
Deck of cards
Air squats, Wall balls, Push-ups, Dips,
Abs- knee-ups, Glutes

June 12, 2007
1 mile timed
deck of death
Hearts=slams, Diamonds=steps, Clubs=push-ups, Spades=shoulders raises
Abs, jack Knife, Planks, Leg raises

June 11, 2007
1/2 mile run,
planks 30 secs
shoulder rolls w/bands
wall ball, jump rope-double under, dips, steps walking lunges,
Glutes, Abs

June 8, 2007
Warm-up
1/2 mile run, steps 3X dips, circuit included punches/ kicks/ mountain climbers/ burpees/ bicep curls/ reverse curls/ went to the beach!
Jay Bird, Lisa and Nadine rocked da' house! All positive! All the time! Getting better everyday! They will be awesome in 6 weeks.

June 7, 2007
Warm-up
10 minute run
stations-2 rounds of push-up/sit-ups/ thrusts/squats with bars/ jump rope/ kicks
Nadine was a woman on fire!
Everyone was awesome!

June 5, 2007 Day Two Exercises
Body Mass index testing
Timed 12 minute run/walk (Randy B. was a beast!!!!)
timed sit-ups, push-ups, squats, jump rope

June 4, 2007 Day One Exercises
Warm-up
5 Burpees, 20 sit-ups, 20 push-ups, 20 squats, 20 thrusts 3 laps, repeat , stair climbers, dips
Cool Down
The campers were awesome!!!


June 1, 2007
Peachtree road race is coming to Atlanta on July 2nd. It is the perfect goal to set for yourself depending on your current conditioning. Ritefit will help you run it better.

Results from assessment day 1 week of 6/4/07
12 min run /walk (laps) sit-ups push - ups BMI/Body Fat Index

1LR 4.25 43 41K 30.4/18.2

2NM 4.25 60 32K 29.7/25.5

3 JW 4.50 41 47 k 26.6/27.6

4RB 5.25 57 55 18.3/25.2

5 BD




Bicep chest Hip Waist Thigh
1 9.5 32.5 36 29.5 16.5

2 11 39 41 33 21.75

3 13.5 43 39.5 21.75

4 12.14 42 37.5 20



Timed Mile weekof 6/11/07

1 10.17

2 11.52

3 10.52

4 9 :22