Get in Shape with The American Boot Camp Company

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“Gear Up for Fitness”

Once you decide to start an exercise routine make sure you have the proper equipmentget a good pair of shoes and workout clothing. Consider a couple things: #1- the type of activities you’ll be doing ….if running you might want to have a gait analysis at a local running store. #2-where will you be working out- inside or out? Layering is best for outdoor workouts, and breathable fabrics are a MUST. < Back To The Top >

“Get Up Early”

Find time for fitness! Most people complain they have no time, so why not try working out in the morning? Make the commitment to get up early to exercise and you’ll see it gets easier over time. You could also try an accountability program like The American Boot Camp Company’s 4-week Fitness Camp. Indoors or outdoors, if a group is waiting, you are less likely to hit the snooze button!< Back To The Top >

“5 Moves to Flat Abs”

The best way to get a 6-pack is to combine several methods in your training. The addition of weight, gravity and instability into all abdominal strength training activities is key.

1. Try combining the standard ab bridge with the stability ball. Take a stability ball about 55cm and place your hands on the ground and your toes/shins on the ball. Hold this position for 1 minute. Make sure that your lower back does not arch downward. Prevent the arch by pulling your abdominal muscles in and squeezing your glutes.
2. Decline flutter kicks (can be done on a hill with feet facing down hill, on a decline bench or on a stability ball for the ultimate challenge. Make sure to place the hands under the glutes/lower back to support the lower back from arching off the floor/ground. Legs go straight out in front and flutter up and down only about 6 inches from the ground. Tuck the chin to the chest to keep the lower back in the proper position.
3. Slow decline bicycles holding each crunch/twist position for 2 seconds. Again, do these facing down hill or on a stability ball or bench. Bring the opposite shoulder/elbow to the opposite knee. So twist the right elbow to the left knee and hold for 2 seconds, then switch and twist the left elbow to the right knee and hold.
4. Oblique crunches on the stability ball. Sitting in an upright position on the stability ball, walk the feet out so that the lower back is firmly placed into the stability ball. The feet should be shoulder width apart for beginners or knees together for more advanced. The movement is a lift of the shoulders into the crunch position engaging the abs and then a twist to the left engaging the obliques. Then repeat on the opposite side. For an extra challenge do 30 seconds on the left only then 30 seconds on the right only without alternating.
5. Incline isometric crunches where the abdominals are crunched in a position about half way back from an upright full sit-up position and feet are held by a partner or are supported by feet holders on an incline bench or placed under a couch (again gravity aids in the activity). The idea is to start in the upright position and slowly let gravity pull you toward the floor. When you lower back hits the floor, but your shoulders are still in the air (you will feel like you are about to fall over), hold that position.

How often should I do these exercises? We recommend doing each of these for 1 minute at a time, for 2-3 reps, 3 times a week for at least a month to begin seeing results.

Tip: To achieve a true 6-pack (or 8-pack in many cases), a strong routine or cardio and core work must be combined with proper diet. Genetics also play a role in the level of definition a person can achieve. Intense cardio at least 2x a week and target heart rate training for an additional 2-3 times a week are necessary to melt fat away and keep it away once it is at a manageable state. The intense activities can be achieved by cardio interval training or intense cardio based group fitness classes like fitness kickboxing or boot camp classes where there are instructors pushing you out of your comfort zone. The additional target heart rate cardio training can be done by jogging/running, stationary bike or swimming. Perform at least 30 -45 minutes of cardio in both instances.< Back To The Top >

“Choosing a Personal Trainer or Boot Camp Instructor”

With a boot camp on every corner and corporate raiders turned personal trainers, it is more important now than ever to know who you trust with your fitness. So why not ask for references? Look for these qualities: Do they show up on time for sessions? Are they certified by a major organization? Does the company or trainer have a website? Do they have permission to use the facility or park? Before you shell out the big bucks, make sure your trainer follows these simple rules, or you might want to shop around for a new one! < Back To The Top >

“Workout Without Weights”

Why struggle to get to the gym for your strength training when you have everything you need at home, at the park or in your hotel at the beach? Give this move a try!

1. Hellraiser: Perform an ab bridge as described in the CORE section and then begin moving from the plank position to the upright pushup position by straightening the left and then right arms. Repeat for 3 sets of 20.
2. Fire Hydrant & Donkey Kick: A great glute toner! Begin on your hands and knees. For the Fire Hydrant, lift the left leg out the side while keeping it bent and then return to the "all fours" position. Repeat on each side for 3 sets of 25. For the Donkey Kick, keeping the left leg bent at a 90 degree angle, squeeze the glutes and press the heel up toward the ceiling before lowing back to the "all fours" position. Repeat on each side of 3 sets of 25.
3. Squat Jack: Begin by squatting and then jump straight up and perform two hops while moving the arms in a jumping jack fashion. Repeat for 3 sets of 15.
4. Banana Roll: This is a great combination of a superman, v-up and oblique cruch. Begin on the stomach and perform a superman by lifting the legs and arms off the ground and hold for 2 seconds. Then, without using your arms, roll onto the right side and hold lifting the arms and legs off the ground in this side oblique superman position and hold for 2 seconds. Then continue rolling into a v-up position by lifting your legs off the floor and lifting your arms toward you legs while contracting your abdominal muscles into a "banana" position. Complete the roll by performing the oblique superman on the left side. Repeat for 3 sets of 15.
5. Single arm side tricep pushup: Lying on the left side, place the left hand on the right shoulder to keep it out of the way. Place the right hand on the floor beside the chest and extend the arm, straightening the elbow of the right arm and flexing the tricep. This will cause the upper body to lift off the floor. Repeat for 3 sets of 15 on each side.
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“Dynamic Warm-up Tips”

As the weather gets cooler, proper warm-ups become imperative. Warm-ups help increase core temperature and blood flow to the muscle tissue and decrease risk of injury. A dynamic warm-up prepares you for the upcoming activities by taking your body through the range of motion that performed during the workout, but in a slower, controlled manner. Before your next cardio session, try a lunge walk with a twist to warm-up your lower body and core. Begin by taking an oversized step forward with the right leg, heal leading the way. As the heal contacts the ground slowly lower the back knee toward the ground causing the front knee to bend. Watch that the front knee does not come past the toe. Then press off the back leg and step forward repeating with the opposite leg. < Back To The Top >

“Don’t let your workout stress you out!”

Not always easy to do, reducing stress will make you more productive and can even help you lose weight! Try these tips:

1. Mentally picture your favorite part of the workout- even if it’s your ride home! Then take a deep breath and relax. Make the decision to have a great workout before you even begin.
2. Every time you have a negative thought, you must have three positive thoughts, no matter how silly they are. Even “I love cheesecake” works.
3. Make staying positive a permanent part of your personality. Look at obstacles you face as being temporary- they are.
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“Resistance is Resistance”

Whether lifting weights or your own body weight, the benefits of strength training are the same. You don’t have to go to the gym or lift weights to strength train- the American Boot Camp Company is one of many companies proving you can get stronger without lifting weights. Body weight resistance exercises, such as this one, can help build muscle mass, increase your metabolism, and make your body stronger- helping to reduce injury and keep you at a healthy weight.

1. Tricep Hover: This yoga move is great for strengthing the triceps, shoulders, back and core. From an upright pushup position, lower your body down into a pushup with your elbows brushing against the side of your body. However for 5 seconds and then push back up. Repeat for 3 sets of 15.
2. Burpee: Great for upper body strength and cardiovascular endurance. From a standing position, squat down with your head up and your hands placed on the floor. Thrust your feet back to a pushup position with wide feet and then perform a pushup before returning to the standing position and jumping up off the ground. Repeat for 3 sets of 15.
3. Bench/Chair Dip: Work your shoulders and triceps with this great body weight exercise. Begin by sitting on the edge of the bench or chair and placing your hands to the sides of your body on the edge of the bench/chair. Move your hips off the bench/chair so that your body weight is supported by your arms. Bending at the elbow, lower you body down until the elbow is at a 90 degree angle. Keep your legs straight for a greater challenge. Repeat for 3 sets of 15.
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“Variety is the Spice of Life”

When exercise gets boring you’re more likely to quit. Make exercise fun by changing it up! Try one new activity a week. You’ll see results faster if you keep your body guessing. Give these two creative moves a try!

1. “Superstar” to push-up: side plank rotating to pushup, then back to side plank on opposite side.
2. “Hell-raiser”: Perform an ab bridge and then begin moving from the plank position to the upright pushup position by straightening the left and then right arms. Repeat for 3 sets of 20.
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“Surviving the Holidays”

Stay on track this holiday season by setting a realistic goal. If you routinely work out you’ll be less tempted to chow down on cookies and candy! Try these tips:

1. Set aside 30 minutes a day for exercise- make it a priority.
2. Get outside. Try ice-skating or take a brisk walk in the park.
3. Drink and be merry- if it’s water! Keep a bottle with you at all times So you don’t trick your tummy into thinking you’re hungry- when you’re dehydrated.
4. Take a day off every week- reward yourself for all your hard work and take some time to enjoy the season- but get back to your workout the next day!
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“Battle of the Buldge”

Cool weather, dark days, and the holidays can be a recipe for BULDGE! Put a stop to it with these simple moves:

1. Hill sprints- get outdoors and build strong leg muscles. Find an incline And try sprinting as fast as you can to the top, then jog back down. Begin by doing 3 40 yard repeats and work your way up to 10 40 yard repeats. Make sure to warm the body up and perform dynamic stretches before beginning this and any workout.
2. Power Lunge Steps: Increase your hamstring strength and sculpt great glutes with these moving lunges. Begin by holding your arms in at your side or locking your fingers behind your head and engaging the abdominal muscles. Lift your right knee to your chest and then step forward in an extra long step, touching the left knee to the ground in a lunge motion. Then without stepping the legs together, bring the left knee through and to the chest and then step forward with the left knee touching the right knee to the ground. Repeat for 10 steps in one direction then turn around and return to the original position. Repeat 3 times.
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“Write it Down”

Write down what you eat. If weight loss is important to you, keep a food log of everything you eat even before you begin your diet and exercise program. You can then meet with a dietician or nutritionist to help you determine the best course of action. Once you reach your goal, keep your log and refer to it when you feel your eating is getting out of control.< Back To The Top >