IT'S YOUR CHOICE

As I prepare to write this blog I am taken back to some things in my life that have led to this moment. Are you ever just sitting there and wondering if your in the right place? Do you feel joy or sadness when you think about it? I feel joy and I will tell you why. I have surrounded myself with positive forces. I do a daily email for my members of Brenda's BootCamp and they hear about positive thinking many times over because I feel it is the one thing in life that will ensure your success! It is your choice to be where you are. If you feel sadness when you think of where you are then change. Make a choice to get up, take one step at a time and move forward. No one is better than anyone else. Every person alive puts their pants on the same way, one leg at a time, unless of course you have tight ole jeans you have to lay on the bed and put two legs in at once. :P You get my point though. As you look around ask yourself, why am I where I am? How can I change my situation? There are so many avenues out there that you can turn to and use resources and so much support once you make a decision to better your life, whether its spiritual, mental, physical or financial. Someone has been where your at. Trust me when I say this. As a personal trainer I enjoy every one of my clients. They have one thing in common. They want a different and better lifestyle. They might come in wanting to lose weight, but as they get further into the bootcamp they realize it's so much more than that. This brings me to our client of the month for April 2012.

De Simpson(she is pictured here,closest to you, running with Cindy and Betty) is 55 years old and for years she has battled with her weight as alot of folks do. I would say she carries her weight well though, you would never guess on the outside it bothered her because she has such a great smile and a wonderful aura about her, making her a beautiful person. She had heard about my bootcamp through people at church, seen signs around town and one day she just got the courage to come in and give it a try. I didn't get to meet her that first workout but when I did I knew she would do great things and her goals would be met. She only started a little over a month ago, but during that time she has done everything that our program asks in order to see results. As she entered the workout on the day of her consultation she was nervous, thinking she had lost nothing. However, she was in for a surprise because she lost more than she even knew and when we did our other numbers she had an all around ace in the hole so to speak. She didn't make our 8 challenge however did participate and her times were beaten each week out showing her that improvement was being made and progress was taking shape. You see we have monthly consultation in order to see where our clients are in their goal setting. It's a time to find out numbers but more important mental status, meaning how the mind is doing and what positive feedback can be given. It's a time they know that it's just them and the things they say are very confidential. They don't pay extra for this because I feel it is the key to their success in life. As I said fitness is just part of the pie, nutrition plays a great factor in the process too along with soul. You combine this together, throw in positive extras, whip it up and you have yourself a darn good piece of the pie!!

Another month has passed us by, well almost. This however is the last weekend in the month therefore I have set a goal to get one blog done a month. Setting goals is important. Writing a To Do List is important. Having systems in place are important. Do you know if you didn't have any one of those three your world would be depressant. You would not know what your purpose was. You would walk around being led like a sheep doing whatever the masses told you because you felt that was just how it was. The media is the worse for putting the negative junk in your brain. The subliminal message that come across not only to us adults but to our children as well. Being in the fitness industry I find that I look at more people who are overweight and struggling with that battle and all I want to do is grab them and shake! They know why they are like that, in most cases they want to break out of the body they them- selves have put on their bones, yet they haven't hit bottom yet or landed in the hospital or worse yet, their children who watch them day in and day out, picking up the same bad habits. They don't feel they deserve any other way either. There comes a point in everyone's life that is looked into and you can either keep going around the same mountain, never seeing anything different, or you can invest in yourself and start to live life! That is what Heather Fagerberg has done. She is our February client of the month. The reason we picked her this month is because her hard work, her dedication to herself. Is she selfish? She has two kids who solely depend on her right now as her husband is in North Dakota most of the time working. No she is not selfish! She is far from that because she commits time for herself to enhance not only her outer body but her inner body. By doing this she is able to give more back to her children, be more focused at work, more productive, have friends that seek her out because now she is doing something in her life that they have wanted to do too! She is very supportive when it comes to the other ladies in our workout too. In our challenge we have going right now she is killing the exercise part of it and she is far ahead of the other ladies as she runs in from outside and gets her pushups, burpees, military squat lifts w/wts and mountain climbers done, she is ready to cheer on the others as they make their way in. That is powerful people! You know why? Because we all know she isn't selfish and she wants everyone to succeed too! That is what our bootcamp is about. Being part of a similar goal that everyone can acheive if they truly want to put in the time and the effort. The support is phenomanal and the results are outstanding. To accomplish goals we set on a monthly basis is very rewarding. Not only to your workouts but to your everyday life. It is so good to hear someone you haven't seen in 6 months say, "Wow! Look at you!" They see your outer beauty but also your inner beauty shines through too. You carry yourself better, your posture is more confident, your aura is contagious. It just takes one person to plant an idea, then it takes many people for support and vision to see it come to fruitation. ;) So to Heather I say keep ROCKEN IT OUT!!! To all my family of bootcampers I say, YOU ALL ROCK!!!!

I am looking forward to bringing you news about our Tactix Training in the upcoming months. I will have a special feature in our next month's blog about some of the transformations that have taken place since we first started this new training over a year ago! Here are our latest Tactix Trainees!!!

A New Year-A New You!

January is coming to a close and for most people that means they are either in full speed to their goals and success or it means many have already given up and will begin again Monday, or next week or next month or next year. You have all made these or heard these excuses right? Why do you think that so many people quit before they even get started? I can tell you. It's because they don't believe in who they are or what they can accomplish. They usually don't have anyone to be accountable or they are to selfish to care about their family and friends and continue on the path to destruction. Well if you reading this you are well aware of what we have doing at Brenda's BootCamp and what an awesome ride we are on. In this blog today I want to share some of our featured videos and hilights for the month. I believe that goals will get you to the end of your journey. Will it be fast? Probably not, but Rome was not built in a day. You take the steps, the systems, the plan and you work on them day in and day out. The one thing you must never do is give up. Because then you must start all over and that will just be harder the second time around and who knows if your will power will be up for the challenge as you know what is already in store. You get my meaning here? Great, so let's now take a look at our Client of The Month for January. Each month you will be seeing someone new here. They are people who stand out to us in our bootcamp, who have been driven, who have overcome those obstacles and are still fighting to make it through, yet realizing they are going to the top! So we kick off our year with Shannon Vitale-Wilson.

Shannon won our challenge last year for the Mommy Mania 8 week challenge and she turned around and invested it right back into herself and started a 12 month membership. She did a 5k on Thanksgiving with Heather Fagerberg, then on New Years Eve, they ran another 5k in the dark. Shannon is determined to lose more weight and tone this year and so in her goals she added in Tactix Training. This is a very intense fitness workout that is an hour long on Monday and Wednesday nights. Shannon would rather be cuddled up on a blanket reading a book at 6:30p.m. Monday and Wednesday nights I am sure yet her determination and motivation wins out and she is doing what needs to be done to achieve her goals. Is it easy for her to be consistant in her workouts, her healthy eating habits, her seeking of a new life style journey? No, it's not and if it were the victory at the end would not be as great! ;) I caught Shannon off guard one day to give her a gift for once again doing what others didn't stop to do. Check it out: Shannon Vitale-Wilson. Here are a few clips from the other ladies in our bootcamp that are aiming for the same goals we all acquire on our life-style change journey! ;) Enjoy! Heather Fagerberg, Heather and Betty Rohn doing it up!!!

Do you know your food history?

As a member of Brenda's BootCamp you receive an email from Brenda, Me!, daily. I always like to include series which lead to very resourceful data for your new lifestyle change. We are now on a trip which involves learning about our food history.
I thought I would take a moment and see how many of you know what foods really trigger your cravings? And did you know that could very well be your downfall in failing yet another diet? In looking forward think about what foods you have had a problem with in the past. Is it a cookie? Do you just love them so much you have to have like 3 or if they are the girl scout cookies, the whole darn box?!?! Yes, so that would be a problem and if you are dieting and have been faithful in staying away from those cookies without fault, your doing awesome. Yet, your human, one day comes and there they are, present and accounted for in your house. Oh yea, you bought them to help out someone, thinking your doing a good deed right? Your ok, you have beat this cookie drama so you can handle it. Ah shucks, just having one won't hurt. So there you go, one then two...and WOW!! the whole box is empty. You have just triggered your craving for cookies again and the rest of the week your looking for more and adding the pounds back on! Now that is your favorite cookie mind you, maybe the thin mint ones...but if you want to help out, go ahead and buy
a box and donate it somewhere else, just not to your house or in your presence and soon that feeling of wanting it, not needing it, will go away! ;) Out of sight out of mind! ;)

That is how you should approach your food, historically before calorically! ;)

500 Calorie Burn Workout!

Hey There!

Hope your having a fabulous day! I wanted to share this workout with you and thank you Michelle for helping me show everyone the exercise movements! We look forward to your comments after you have completed this workout! Enjoy!

500 Calorie Burn Workout

Warm Up:

Power walking pumping your arms-30 sec

Move into high knees-30 sec

Jabs –right 30 sec/left 30 sec/alternate 30 sec

Partner up-(put both hands on shoulder of partner while swinging leg loosely to side)30secR/30secL

Twist overs and back(one leg goes back behind other in fast movement)30 sec

Butt Kicks-(make sure arms are pumping and short kicks)30 sec



Phase 1:

Cone Lunges(have Water bottle out in front of you and lunge forward and touch water bottle and back)30secR;30secL

Chop across body-(use bands if you have them, wts or medicine ball)30secR;30secL

Squat Press(go down as low as you and bring wts up as you come up)1min

Mountain Climber-1min

Rest 30 sec/Repeat



Phase 2: Contest – do as many as you can in 1min

Jump Rope-Count it out-1min

Scissors-Front-up and down-1min

Burpees w/jump-1min

Pushups-1min

Rest 30 sec/repeat



Phase 3: Mix

1 legged mountain climber-30secR; 30sec L

Side to side Hop with wts-1min

Punch and hop-30secR;30secL

Squat-arms out front-go fast 15 sec/hold 5/fast 15sec/hold 5/fast 15-up to a min

Rest 30 sec/Repeat

Cool down- 5 min

Mix It Up!

Hey There! Hope your enjoying your day. Here in Colorado it is cold, windy but we have snow!! I love it! However, it does put a damper on getting outside and getting your chores done or going to your meetings. You still must not let that stop you from getting your workout in. If you are thinking, ""That is a great idea, but I don't have alot of space in my house to workout, or I don't have any equipment to workout." You have all you need with your own bodyweight and it is the best tool or equipment out there on the market! Yes, YOU!
So with that said let me show you a simple workout you can easily do in 30 minutes. Oh by the way, I love pushups! :P

Always start with a 5 minute warm up!

You will set your timer to 2 minutes(use your cell phone if you need to)

8 Pushups

8 Situps

8 Burpees

8 Mountain Climbers

(after you complete these exercises once go thru again till you have hit the 2 minutes, then each round try and get further!)

Rest 2 minutes- complete 3 rounds-2 minute rest in between rounds

Cool down and stretch- 5 minutes

Comment below and let me know how you did! :)

Have A HAPPY NEW YEAR!

Let's ROCK 2011!!!

Burpee Blast Workout

Hey! Hope your doing well and your ready to workout! ;) This workout is guaranteed to make you sweat if you give your 100% to it! Go ahead and implement this workout into your workout routine and make sure you give yourself 2 rest days that are not back to back. Have a great day! ;)

Warm Up

Run In Place-1min
Jumping Jacks-1min
Arm Swings-1min
Repeat

Circuit 1:
Pushups-30 Sec
Squats-30 Sec
Burpee-30 Sec
Do 3 rounds
Rest 1 minute between rounds

Circuit 2:
Burpees-30 sec
Burpees w/pushup-30 sec
Burpees w/jacks on the ground-30 sec
Do 2 rounds
Rest 1 minute between rounds

Circuit 3:
Jump Rope-1min
Burpee w/shadowboxing-4x’s punch out-30 sec
High Knees-30 sec
Do 2 rounds
Rest 1 minute between rounds

Cool Down-5 min