Once again, another awesome workout. Give yourself a lot of credit. The air has been very heavy with high humidity, yet you persevered. Many people have found reasons to become a couch or mouse potatoes, but you are goal setters. Team day was fun. Do some stretching and get some exercise over the weekend and if you are on vacation some ab work and a run along the beach in the am or pm is a great idea. DON'T give it all back during your time off. Watch your diet and show some discipline. Don't feel bad when you slip, get up quickly!

Thanks to everyone for making my first day easier!! I am looking forward to Friday even though I am already feeling it!!! See ya'll Friday!!Fitness for life.

Wow, what a workout today! It was awesome! We now have three Michelle's! Darko, Donley and Knapp. That sounds like a law firm. The focus have shifted to some solid core/ab work with some resistance training and we are attacking the areas that have been neglected. Some soreness may occur. Ice down problem areas, do some stretching where ever, whenever you can. You can't underestimate it's importance. Did I say how awesome you were?
Here is what you accomplished today: BE PROUD!!! Check your diet at http://www.my-calorie-counter.com/
5 minute run
3X 40 on / 20 off of each of the following exercises:
crossovers abs lower
dumb bell squats thighs / abs
medicine ball crunch abs upper
wall balls legs/back/shoulders
tricep extension tricep/shoulder

3 sets of these 30 seconds each
body weight rows arms/back
barrier jumps (whew) legs
dead bugs abs/glutes
jump rope calf

On your days off you should do a 25-30 minute run/power walk.

It was a foggy, damp and wonderful morning and about 37 years ago Dr. Randy Beck was born (big ups to Randy). We missed a few of you who are still enjoying the holiday weekend or you are on vacation. One thing is for sure, you don't feel quite right unless you get up and get a good workout. A big shout out goes to all the people who showed up today especially Michelle Donley (newbie) who did the whole workout . This camps focus will be on resistance and core training. Our midsections need much more work, so our activities will focus on that area while we work others. Here's what we did today:
traveling push-ups
standing one leg rows
plank - ups
1/2 burpees w/jumps
dumb bell raises to chin
burpees w/ jump to rr ties
dips
kettle bell swings
planks w/ open lift
thrusts
Fitness for life.

I hope that all is well in ATL and that you are running or walking and exercising. We are enjoying the week off visiting our son in NYC. We cannot believe how fast this place is, even though I was born here. But the food is fabulous. If you haven't been to NYC you need to check it out. It's great every once in a while. I have some new ideas and exercises for the next camp that will challenge you in a different way with a focus on core training.
I've been checking out some of the camps here....they could learn a thing or two from us. See you on the 7th. Fitness for life.

The last day of June camp was excellent. Up and down the theater steps 30 times plus other goodies. Big ups to Tim who outlasted everyone in the plank competition. It was great to see Tim smile. I hope you are active during the next week and stay committed to getting the body and fitness level that you want. We will return on July 7th, ready to remove the layer of BBQ we will have strapped on over the holiday. As I said before. this is really about using it or losing it. A diet is great for looks; a diet and strenuous exercise at least 3 times each week is great for life. I know the cost of everything is rising. If the cost of camp is a factor please contact me and lets work it out. For most of you one camp will not yield significant changes. In reality it takes about 12-16 weeks to reconstruct one's self. A championship boxer will train 12-16 weeks for a title fight. In this case; it's you versus you. You will win! See you in July!

Fantastic workout today! We broke it off. Here's what you did for 30/30 day: 6 minutes of sprinting in place, 6 minutes squats, 4 sets each of the following: dips, burpees, incline push-ups, crunches, shoulder presses. After a sluggish start you ripped it! Be proud of yourselves. You can definitely see the fitness levels of everyone increasing steadily! Remember, we will take next week off and return July 7th. When you return we will take fitness stats now that we have a substantial baseline. Do some alternative activity with your days off. Go for a run, hike or a bike ride, but keep moving! http://www.my-calorie-counter.com/

This the last week before the July 4th break, I hope you are targeting your personal goals and that you can see results from the Ritefit workouts. I want to reiterate that the most awesome resource that helps you build a two-pronged approach is by using the my calorie counter website. A big shoutout to our Campers of the week Michelle and Stephanie. Michelle laughed at me during ab work at the theater ( like, keep up dude) and Stephanie has been nursing a thigh injury for the past week but will not be denied a workout. Awesome ladies! Way to go.

You guys were so awesome today! Here's what you accomplished today
You ran 120, 220 and 320 yard dashes twice! Then you participated in the lunge, jumping jack, tuck jump, skip activities. Traveling jumping jacks, burpee, carioca race. Then you finished with an abs circuit (X 3)that included Planks, reverse crunches, oblique crunches, jump rope and chops w/ medicine balls. You are really raising the bar!

Thanks to all of you today! Thanks to Sharon, it will be a day I'll never forget! A big shout out to Stephanie who provided so much comfort to her and to Todd and Lisa for calling to check on Sharon. Sharon is a trooper. She will have some pins inserted into her wrist around noon on Thursday. Say a prayer for her. Sharon is grateful for the flowers and card we gave to her. Thanks for the family atmosphere and support that we have been enjoying. YOU ARE AWESOME!

HAPPY BIRTHDAY, DWAYNE! Still another great workout!

Sharon, we look forward to seeing you soon! Hope your wrist is okay! Keep us posted.

I started my second week of bootcamp, and I didn't think I would get through the first week! The encouragement from everyone is Awesome. I keep hearing Lisa saying "you just wait, by the end of the month you will be able to feel the difference." Thanks Dewayne for doing what you do!

What a great start to the week! An awesome workout! You should be proud of how hard you worked. Here's what you did today. What's great about what you did is that you really pushed yourself.

84 Mountain climbers
84 Coipera lunges
84 Sit-ups w/reach
84 Burpees
and a half mile run/jog. You are the truth!

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.