Online health magazines are so cool! It's like reading the magazine without the advertisements.
Check the articles out in these magazines. I'm not usually a fan of either magazine but these resources are better than usual. Beware of the articles that promise you fantastic abs but fail to include diet disciplines.


http://www.womenshealthmag.com/
http://www.menshealthmag.com/

Here is what you accomplished this week.
Monday
Three laps around the lot.
Prison workout -14 reps of each, then 12, 10, 8, 6, 4, 2, alternating between:
1. 60 degree Body Rows (knees bent), push-ups, Lunges w/weights
1. Cable Cleans, squats, One legged Step Ups, Jump rope circuit.

Wednesday ( Fight gone bad circuit )
Ab work (planks – swimming – Reverse crunches
1st circuit
25 Slam balls – 20 Mt. climbers – 25 thrusts w/ bands – dd push-ups (until failure) – 100 jump rope
2nd circuit
Run short loop – 25 sit-ups – 25 wall balls - 50 jumping jacks / jills - 25 dips

Friday (monster leg work out)
1/2 mile run
1st circuit 3 trips 15 minute circuit
Cone sprints aka suicides
Barrier jumps
Steps (stability or strength) 3 high (yes I'm proud of you too!)
Burpees (stability or strength) Here's where you took it the next level!
Jump rope 100+

Team relay race w/ bars
1. Lunge to cone, 25 jumping jacks (power skip home)
2. High knees bar overhead, 10 squat kicks (p skip home
3. butt kicks bar overhead, 10 push-ups (p skip home
4. No Bar 10 x 180’s , 25 squats, sprint back

Exercise will help your endurance and strength and help you to feel better. Your ability to use that same discipline on your diet will help you look better. 6% body fat = a six pack

You guys were awesome today! Big shout outs to everyone. We had the difficult task of choosing a camper of the week. After much discussion of what the camper of the week really meant we realized that we could choose everyone, for everyone had reasons to be appreciated. Gayle was awesome for her effort even though she's in great shape already! Gayle has set the bar for our camp. way to go Gayle. You should also know that she's running in a 5k this weekend and competing in a 30 mile road race on Sunday. To her credit she's also looking forward to camp on Monday. Gayle's speed smells like hot cakes!

Campers have been inquiring about what they should do during off days from camp. I would suggest a nice easy run or run/walk. A nice 30 minute workout or weight training session will show huge benefits as the camp workouts continue. On the weekends you need to get active, A long bike ride or run is essential to become a better you. But hey, if you are really tired, not lazy tired but exhausted, you need rest and that rest will give you more benefits than a workout will. Listen to your body. I would gladly welcome music requests or I'll play a burned CD of yours so you can stay pumped up. It's hard to please everyone, but I'll do my best. Send a request to my email.
Just a little FYI, Ritefit will take a one week break in between the current camp and the next. Time to get the batteries recharged is important. We will take a break from June 30th through July 4th. Odds are in favor that most of you have plans that week especially since the 4th falls on a Friday. Holiday's don't have to be a setback, especially if you moderate what you put in your body and exercise. Remember the my calorie counter website. I'm looking for feedback.

Awesome day two of June camp. A big shout out to Kelly who was doing work! (I know it's bad grammah) and high kicking Gayle. This is easily the most athletic camp we've ever had. Try to give yourself an extra five minutes on Friday for some testing (body composition).

What a great start to the June Camp! I was a little surprised by the numbers because some people commit to getting in shape in their mind and leave their bodies behind. Not so with this group. They showed up in full force and I admittedly was caught off guard by the number of people, especially since we had about or 5 campers out until Wednesday. I will be fully prepped from this day forward. Believe it! Remember to stretch often, watch your diet by staying away from "white items' bread, sugars, milk fat, potatoes, rice, pasta. I will get measurements asap so we can lock in on your goals. please use the calorie counter website from the last blog post.

The website payment problem is resolved. I've added a second payment button that by passes the registration information process on the home page. Good Luck. See you Monday.

The forecast for Monday June 2nd is a comfortable 65 degrees in the early morning and not a cloud in the sky. Today's awesome workout was missed by a couple of people. I think the affliction is called BEACHITIS! On Monday we will ratchet it down a notch as a lot of new people will be joining us and each day we will crank it up a notch until you scream for more. There's nothing like an endorphin rush! It beats an alcoholic drink with an umbrella every time. Remember that your diet is the most important thing you need take care of. Watch your sodium intake and count your calories. Don't give it all back on the weekends. To know exactly what you are eating, go to http://www.my-calorie-counter.com/ it's free and will give you the information that makes your doctor happy. After a several uses, it will construct a boilerplate of your most common foods so it becomes easier to use the more you use it. You have to take advantage of free resources like this. Even if weight loss is not one of your goals you should use this resource. I can't wait to meet the newbies!

A big shout out to the crew especially! Erin (simply impressive-pull ups), Randy ( the push-up King), Scott (The Rock) and Killer Kelly(Wall ball-ab master). All of you were awesome! Here's what you did today.

1/2 mile run
1st circuit: wall balls, cone slides, crunches w/ resistance, steps, Jump rope 1 min ea X4
2nd circuit: Jump up pull-ups, squats, push-ups 30 seconds 4X
Ab work: Pendulums 3x10, modified plank 1 min front, rt side , lt side.
remember: if weight loss is your goal, you need to count your carbs and calories and reduce them.

The June 2nd camp is going to be great. the response for the public has been great as inquiries and sign-ups continue. Here are some photos from last years camps.

Sorry guys, I'm experiencing technical difficulties uploading video.

June 2nd is the Ritefit kick off date for 2008. If you are a veteran camper welcome back. If you are brand new, we're glad to have you. I look forward to working out with you. If everyone who has contacted me over the past month joins the June camp, we will be able to do some awesome team competition events. They are without question the most fun days of fitness bootcamps. Please post any comments that are inspiring that you would like to share. I'm going to add some clips from last year's camp. I hope you enjoy these and look forward to making new videos of the 2008 version. http://s204.photobucket.com/albums/bb95/rds11062/?action=view¤t=72bda937.flv

Hi, we've missed you. I hope that you are happy with how you look and your level of fitness. Ritefit is here for you, if you feel that a challenging workout is necessary to get jump started toward where you want to be. If you just want to maintain, we're here as well. The new time slots are working out great. A day off between workouts is very helpful. As owner of Ritefit I am continually seeking ways to improve the business. I've become much more in tune with each camper's individual needs and tailoring workouts. Initially, the motive was profit, but I feel a change is necessary to keep this type of fitness in the area without it costing too much and create an alternative to the TV watching, no sweat activities of the local clubs. My goal is to see the boot camp fitness program become a fixture in the community.
i also tend to be very impulsive, so I'm going to seek non-profit status for Ritefit that will allow the company to use a local high school gymnasium in the fall and winter. I think that if it were even more affordable and expenses were covered with a reasonable compensation for time spent it would be great. Going forward, I am seeking ways to grow and show the community that I can provide something useful; my talent and my time. I hope that my passion becomes contagious because I see so much promise for Cherokee county and especially Woodstock. An example of my concerns are the lack of bike paths in the surrounding counties. Cherokee county will extend sidewalks to Hobgood Park on bells ferry rd. in 2010 or 2011. Wow that seems so far away. Governor Purdue's office misunderstood my request and sent me a letter of reply that assumed I was complaining about gas prices, when I wanted the state to consider why we can't ride bikes to work. I'll try his office again.

This letter may be a bit off subject but I wanted you to know who I am when you don't see me. I care. Stay in shape, stay healthy. Dwayne Rogers

Randy and Nadine, thank you for getting me pumped up! Your enthusiasm is catching. Fitness 19 is going to allow us to advertise the RITEFIT bootcamp at their facility. Over 100 signs are going up around Woodstock. The new exercises are fun and challenging and there are soooo many more. The new camp schedule is so much better with a day of rest in between each workout. It gives you the chance to do some resistance training (weights) and vary your workout. Veteran campers I'VE GOT A GREAT DEAL FOR YOU! I need you at camp and you're going to like it, I promise. Email me at Dwayne@ritefit.net. I need to know what's happening with you because I haven't seen you in half a year or more.

Tomorrow is the new day for Ritefit and for you. Town Lake has so much to offer that it's become quite interesting to see which method will capture the most people. It's all good for you especially if you are being challenged three to four days per week. I'm beginning to write out my personal weight workouts so I can gauge consistent progress. Don't plateau no matter what you do. Keep pushing for a better, more in shape you.

I just wanted you guys to see the new ad in Cherokee tribune. Cinco De Mayo is time to worko! It looks much better in wednesday's paper

Happy Spring Break! This pause in the action has been absolutely wonderful! I have renewed my enthusiasm for life and have finally settled on a Ritefit start date of May 5th. It's only fitting that the first day of exercise will come before a hearty evening of Mexican food, Cervecas and heartburn! Please check out the website, give me some feedback. We will do the 5:45-6:45 camp in May, then in June we will offer 3 camps, at 5:45, 7Am and 10 Am. Ads began running in the Cherokee Tribune yesterday and the response has been great. If you're in let's plan on running in the Woodstock 5k this July! It would be a great way to test yourself.
Bloggaliciously yours
Dwayne

It's 3 am. I must be inspired or having an epiphany. I just realized that since the last bootcamp that I've changed Internet Service Providers. It gets complicated when your blog email is not the same as your current email and If I change my email I lose the blog and have to create a new one. So if someone has tried to contact me under my old email address with Bellsouth, they couldn't. My new email address is Dwayne@Ritefit.net Please be patient with the website, It's above my skill level and I'm bringing in the experts to help. Good Night.

Happy Spring to you, hopefully the Jareds' have new baby bunny and all of you are doing well.
I've missed seeing all of you so we are going to do the bootcamp at Hobgood rather than move it elsewhere. Ritefit will be back on April 14th, the Monday after Cobb and Cherokee's spring break. We are looking at 3 days per week with camp on Mon-Wed-Fri. I hope you come back and bring a friend. We have some new cool exercises with some new props. I've had some issues with the blog and my email and just got them resolved thanks to the awesome tech skills of Jay. The website is undergoing some massive changes and will be better than ever very soon. Please let us know what you've been up to, we'd love to hear from you.

Dwayne Rogers

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