What's In My Grocery Bags?

Here's a quick video I shot when I just got back from the store. I wanted to show you a few of the things I like to buy for the week and hopefully give you some ideas for healthier options and what to pick up when you go shopping.

Don't Listen To The Losers!? The 5 Common Mistakes People Make Who Regain Weight & The Proven Strategies To Avoid It

So what do I mean by don't listen to the losers?

We are in a fast paced society and when it comes to weight loss, it can never happen fast enough. When you hear about someone who lost 30 lbs. in 30 days, you think they are amazing and you want to emulate everything they did to get the same results. 

Now that is an exaggerated weight loss but what about the person who dropped 30 lbs. in 12 weeks. That's a more realistic number and a very healthy amount of time to lose weight and in fact we've had numerous boot campers do just that. 


But a lot of times what happens with fast weight loss is that the weight comes right back on 6 months down the road if you don't pay attention. 


So don't always assume that the person who lost a ton of weight in a short period of time has all the answers and you should model after them entirely. 


The people you need to be searching for and modeling your actions after are the ones who have lost the weight and kept it off for a period of 1 year or more, ideally 3-5 years! They have learned to make health and fitness a part of who they are and it's a lifestyle now, not just a short term goal. 


In the video below I am speaking to a group of the Wealth For My Health contestants about this very topic and how to avoid gaining all your weight back after you've reached your weight loss goal. 

Wealth For My Health Trainer Mike Bevard Talks About Maintaining Results- Lincoln, NE from Mike Bevard on Vimeo.
(Please be patient as it may take a minute for the video to load)

For more information on the Wealth For My Health Challenge and to learn how to register for the next challenge that starts in August, click HERE. 

Registration deadline is August 23rd. 

A Lesson Learned....

I just received this email the other night from one of our valued members:

“ A co-worker decided to try another bootcamp/fitboxing class. A lot of red flags came up. An uncertified instructor, one level for all & a push to do back to back classes. I cautioned her to be careful and hoped she would change her mind and come to a Capital City Boot Camp. Today when she came to work, on crutches, the message was clear. She was pushed to do back to back classes at an intensity too high for her fitness level.

While x-raying her leg, shock ran though my mind. This was not just a sprained knee and ankle! It was a twisted fracture of her fibula.  Surgery is almost warranted and injury to the knee is
still to be determined. A warning to all, not all boot camps are the same or safe! Don't put your body in the hands of just anyone. Mike, feel free to pass this on. It may be a while before this nurse can exercise again, but my goal is to have her attend a class with a real professional instructor in a safe environment.

Thanks for pushing me to the limit, being aware of my weaknesses, and using your knowledge to provide correct and efficient exercises.”

-Raquel :)

Now after I read this I was upset and this is just another example of what’s wrong with the majority of the “boot camps” out there.

Most of the boot camps out there are just glorified aerobics classes trying to do cookie cutter workouts with the main goal of just getting you TIRED! Anybody can make you do hundreds of pushups and situps and make you tired…that’s not how it should be done.

And most of the boot camp instructors want to get tons of people in each workout to make lots of money and they just hire an “aerobics” instructor instead of a certified fitness professional to teach the class. That’s a recipe for injury like you’ve read above. 

A proper boot camp should provide an orientation before you even step foot into the workouts to properly indentify your fitness level and address any concerns you might have with certain exercises.

A proper boot camp should be more like a personal training session tailored to each individual in the group with proper exercise progressions and regressions for each fitness level.

The instructor should be constantly correcting technique and monitoring you instead of participating in the class like an aerobics instructor.

They should provide a proper movement preparation phase like foam rolling and band activation stretching and then go through a proper group warm-up to get the body ready for the workout and a proper cool-down phase to prevent unwanted injuries.

The bad thing about the name “boot camp” is that it’s associated with large group classes that go through a random arrangement of exercises that do nothing but wear you out. There is no scientific training program in place because they change the workouts everyday for so called “muscle confusion”. This makes it hard for the client to learn the proper technique and form for the exercises and they can never build up the skill to do it properly which eventually leads them to get injured and never wanting to be involved with a boot camp again.

There needs to be a scientific training program developed by a certified fitness professional that get results, but more important, keeps you safe.

Now if you want all the bells and whistles that some of the other boot camps have out there and risk not getting results or worse yet, getting injured….then you have the freedom to choose that type of program. But if you want a boot camp that’s more like a group personal training session designed by a professional to keep you safe and get results, then contact us.

Be sure to do your research and know what you’re getting yourself into.

Get after it!

Mike

PS- If you want to be a part of the best and most safe fitness boot camp in Lincoln, we have our next orientation this Saturday, July 17th at 10am and we begin a new session of camp on Monday, July 19^th. Contact us at 402-910-0743 to schedule your phone consultation.

The Method Behind The Madness

We have a great month of new bootcamp workouts locked and loaded for you!

As you know, we spend an inordinate amount of time researching and testing exercise variations and workout templates to best ensure that we bring the cream of the fitness crop your way each and every month.

Lots of other bootcamps simply seek to just beat you down and get you tired with no rhyme or reason behind what they do. This results in limited results and lot of unwanted injuries.

However, everything we do at Capital City Boot Camp is based on sound exercise science and battle-tested, in the trenches real world experience.

I have always felt that it's important to know why you're doing what you're doing when it comes to fitness because it helps reinforce the implementation of the necessary habits to get into the best shape of your life.

So I just wanted to take the time to briefly explain the method behind the madness of the incredible, cutting-edge Continuous 20-Minute Workouts that we are doing this month.

What is it and how do you do it?

Continuous 20-Minutes is a density training bootcamp-style workout where the goal is to perform the same amount of work in less time and/or more work in the same amount of time or less.

Each workout consists of a 4-exercise circuit that works your entire body. Every 2 minutes you will perform 10 reps of each exercise (5 reps/side for unilateral movements) in the circuit as fast as you can with perfect form and technique.

The goal is to complete each circuit within 60-90 seconds and then you rest for the remaining time left in each 2-minute round. In other words, the faster your complete each round the more rest you get and visa versa.

You will perform 10 total rounds for an INSANE 20-minute metabolic workout.

If your completion time is 60 seconds or less then you need to INCREASE the intensity of your workout by increasing loads and/or using more advanced exercise variations

If your completion time is longer than 90 seconds then you need to DECREASE the intensity of your workout by decreasing loads and/or using easier exercise variations

Why does it work?

"Training Density" describes the amount of work completed in a certain period of time. ‘

'Work" describes total training volume which is the number of reps you perform for each exercise times the loads/exercise variation used to do so.

The more work you complete in the same amount of time the greater the calorie burn and the greater the muscular demand resulting in improved fat loss and lean muscle gain.

To take training density to the next level, seek to complete MORE work in the SAME amount of time or LESS.

Since you must perform 10 reps of each exercise in the 4-exercise circuit, this can be accomplished by either increasing the load used or by using a more advanced exercise variation where applicable from week to week.

In other words:

10 reps for each exercise in the circuit X

4 total exercise within each circuit X

10 total rounds =

400 total reps in 20 minutes

For example, if you used a 10 lb dumbbell for all exercises within the circuit, that means you would have performed 4,000 lbs of work in 20 minutes- Not too shabby! :)

However, if you progressed to using a 15 lb dumbbell for all exercises within the circuit by the end of the phase that would mean you performed 6,000 lbs of work in 20 minutes- That's 2,000 lbs more than you did in your first workout!

Now the only way your body could meet this increased workload is by boosting lean body mass eliminating unwanted body fat. Plus, since your heart rate will be elevated throughout the entire workout, your overall conditioning will go through the roof this phase!

This progressive overload is the key to making your body change. Simply seek to gradually move from Level I to II to III over the course of this month to best ensure you get the most out of your workouts.

Sneak Peak at Capital City Boot Camp Workouts of the Month:

Below is an outline of our workouts of the month.

We will be using a 3-workout rotation with 48-hours between bootcamp workouts for optimal muscle growth and recovery.

Continuous 20 Minutes Density Training

3 Equipment-Based Workouts

	Equipment-Based Workout A	Equipment-Based Workout B	Equipment-Based Workout C
Interval Protocol	Continuous 20-Minutes	Continuous 20-Minutes	Continuous 20-Minutes
Exercise Selection and Order	Four-Exercise Circuit with 1 Dumbbell (DB): 1- Vertical Jumps Variation- 10 reps (5/side) 2- Spiderman Push-ups Variation- 10 reps (5/side) 3- DB Rotational 1-Leg Deadlift Variation- 10 reps (5/side) 4- DB Alternating Reverse Lunge + Overhead Chop Variation- 10 reps (5/side)	Four-Exercise Circuit with 2 Dumbbells (DB): 1- Skater Jumps Variation- 10 reps (5/side) 2- Scorpion Push-ups Variation- 10 reps (5/side) 3- DB Split Stance Bent-Over Row Variation- Underhand Grip- 10 reps (5/side) 4- DB Lateral Touchdown Lunge + Curl Variation- 10 reps (5/side)	Four-Exercise Circuit with 1 Dumbbell (DB): 1- Rotational Burpee Variation- 10 reps (5/side) 2- Superman Push-ups Variation- 10 reps (5/side) 3- DB Braced Core Squat Variation- 10 reps (5/side) 4- DB 1-Arm Snatch Variation- 10 reps (5/side)

As always, we will be powering our bootcamp workouts with WORKOUT MUSE

The music will tell you exactly what to do so we trainers can do what we do best- coach, supervise, and motivate you to the best results-producing workouts of your life!

Get After It! 

Mike

Death, Taxes and a HUGE Boot Camp Discount For YOU!

To quote the great Ben Franklin "Of two things you can be certain: Death and Taxes"

Yes, it's that time of the year again and today is Tax Day...and for some that equals dread over a big bill due to Uncle Sam. For others, it means a windfall of cash in the form of a tax refund check.

So as I wrapped up my taxes and I got a not so nice surprise... I'm gonna have to write a great big check and send it off to the IRS.

I should have seen this coming.

My training biz has been doing really well for it's first year in business but this just caught me off guard a bit.

In any case, I need to bring in some cash quickly to pay this bill.

So bottom line....I'm gonna give you a HUGE discount on my boot camps and save you a ton of your hard earned moolah!

Here's the deal....

You get 50% OFF on a one year paid in full membership to Capital City Boot Camps!!

Call it an "IRS sale" if you will.

You get the following boot camp training packages on sale...

-HARDCORE 5x Week Package for ONLY $1,314 (normally $2,628/yr)

-RAPID RESULTS 3x Week Package for ONLY $714 (normally $1,428/yr)

-BUSY PERSON 2x Week Package for ONLY $474 (normally $948/yr)

-EXPRESS FITNESS 1x Week Package for ONLY $234 (normally $468/yr)

Click here to get your discount ----> http://www.capitalcitybootcamps.com/Specials.html

This is a great opportunity for you to take advantage of so you can put your focus on training hard and getting results for the next 12 months!

THIS OFFER EXPIRES April 30th, 2010.

.....this is a one time deal and you will NEVER see our prices this low again.
http://www.capitalcitybootcamps.com/Specials.html

Disclaimer- Due to the large reduction in price, there is NO REFUND after the purchase of your 12 month paid in full membership if you do not hold up your bargain and complete your full 12 months of training due to moving, time conflicts, travel, etc.. The 12 months must be completed in a consecutive manner and MAY NOT be broken up into smaller 3 or 6 month increments to be used at your convenience.