Small Ass with Bootcamp

Why Bootcamp?

2009-10-21T21:45:00.000-07:00

Boot camp.. not the only programs that I offer but REALLY the most popular.

There is a surprising benefit to these types of workouts..when you train with others, you can endure more discomfort and you can train harder. That means more results, and it's just one more reason why you should be training in a boot camp.

You already know that if you have a workout partner you are less likely to miss a workout so why not in a group with others that have also committed? The most frequent objection that I hear is "I'm not fit enough" but the program can be tailored for all fitness levels and as long as you are giving 110% you will achieve the goals that you have set for yourself.. both short and long term! I need you to remember that the only way that you can fail is if you quit....if you have the motivation and the determination to continue and work hard for want you want you can not loss. The hardest part is making the commitment!

If you've never done a boot camp workout, you should! Fitness Connection offers a new Boot camp program every 4 weeks with the next session beginning on November 2.
Reserve your spot online at www.pgfitnessconnection.com

The workout will go something like this...

Warm-up (15 seconds per exercise) - 10 minutes

Jump Rope or Jumping Jacks
Hurdle Jumps
Push up
Split Squat (15 seconds per side)
Burpies

Rest 1 minute before repeating 2 more times.

(60 seconds per exercise) - 10 minutes

Side-to-Side Jump
Close-Grip Push up
1-Leg Squat (30 seconds per side)

Rest 1 minutes before repeating 1 more time.

Water Break - 2 minute

Burpees
Prison Cell Push up
Surrenders
Lunge Away (30 seconds per side)
Harpies

Rest 1 minutes before repeating 1 more time.

Water Break - 2 minute

Tricep Extension
Tricep Push ups
X-Squat
Diagonal Lunge
Calf Jump

Rest 2 minutes before repeating 1 more time.

Mountain Climber
Bender Ball Crunches
Plank with Foot Sweep

Rest 1 minute before repeating 1 more time.

Water Break - 2 minute

Cool-down, Stretching & Water Break - 10 minutes

You will be exhausted & sore but you will LOVE IT! Together we will kick ass and make all of your health and fitness goals a reality!

~ Vanessa Hamilton
www.pgfitnessconnection.com
www.daretobeslender.com
www.bodywise.com

We're Home!

2009-10-19T15:55:00.000-07:00

So we are home from the Can Fit Pro conference that was in Calgary this weekend and although exhausted we are all super excited to put the knowledge to the test and it look like Shannon did just that this morning! I saw many Bootcampers leaving the building my favorite shade of pink! It really is rewarding to know that we can push you to your limits but have you leave the session with a smile on your face and excited to come back for the next workout!

Together we will make a differance - we will make your health and fitness goals a reality!
Be sure to check out the website for program updates http://www.pgfitnessconnection.com/

~ Let's kick ass, Vanessa

Hey ALL!!!!!

2009-10-19T00:00:00.000-07:00

Hey All! Just a quick BLOG to say "HEY"

A "BITCH" Well that's what Renee called me - I knew she wasn't serious with the smile on her face followed with her fantastic laugh! BUT one thing is true... I'm not playing, I'm working and although I love my job and have a GREAT time each day I have goals to achieve......your goals! And together we are going to make it happen! We are going to make your goals a reaity! I know it's tuff, and I'm not going to tell you that dieting and eating healthy is easy and that you should just be able to do it NO PROBLEM! My mother used to say, if it were easy, everyone would be doing it. She's absolutely right. If it were easy, broccoli would taste like ice cream, we'd actually want to eat fish and chicken and none of us would crave chocolate or pizza!! If it were easy, all of us would have the bodies of our dreams and walk around looking like a 10 all the time! But obviously it's NOT easy, and we're NOT all walking around with our ideal physiques.

It does take effort and it does take determination. Do not get discouraged if you are not 100% motivated 100% of the time. You do not have to be "wonder woman" or "superman" and be a bundle of energy and motivation twenty four hours a day. Don't feel guilty if you walk around wishing you could eat everything in site and want to just burn your program...the key is having those thoughts but sticking to the program anyway!! All you need to do is make the decision to make a change, stick with that decision and do everything you can to keep your motivation up.
When it comes right down to it I am just like you! There are days when I am tired and grouchy, discouraged and frustrated BUT I'm committed to working toward a better me. You have to stay focused on your goals and your reasons for doing the program. If you want to see results and be proud of your effort, then do the program to its fullest! We're all on a quest for self-discovery and self-improvement and the last thing that you want to do is disappoint yourself by doing less than your best.

This blog is where I'll bare my soul and share my ups, and my downs, my failures and my accomplishments. I am just like you and at the end of the day I want to know that I have given 100%, that I could not have worked harder and I am proud of what I have accomplished!

Be sure to check out the website for program updayes! www.pgfitnessconnection.com

~ Vanessa M Hamilton