Back From The Hospital!!

Well most may know by now but two weeks ago I had another collapsed lung! Same one as before on the right side. I am better now and back at it! Got a few girls training in the gym with me and Boot Camp rocks!! Thanks for all the prayers. Feel great to be back.

Boot Camp Is Still On

Y'all join us this week on Tuesday at 6:30pm!! I am back from the Hospital and feeling better. Come out and show me what you got! Get strong and lean, burn the fat off!!

Saturday Boot Camp

Had a great group today, a lot of new faces. Every one is doing awesome!! Keep up the hard work!

Remember that starting Tuesday July 3, 2012 we will meet at Lake Shore 6:30pm.

New Hours will be Tuesday, Thursday at 6:30pm and Saturdays at 7:30am!

I am thinking about possibly holding more classes through out the week but not sure yet what days yet. They will probably be afternoon classes.

If any one needs or wants to train with me one on one for 30 minutes or for a hour let me know, and I will put you on a program to success!

Thanks

Update******

We will have Boot Camp next week! I will be out of town and will not be there but Serena Alexander will coach the classes Tuesday, Thursday @ 6:30pm and Saturday at 7:30am! Please come out and show her what y'all have!!

Thanks

12 Minute Tuesday!

Boot Camp 4

Warm up Stretch
Lap Around Track
Jump Rope 2 Minutes

12 Minute Get Down

As Many As Possible!

Squats 10
Lunges 10
Burpees 10

Rest 2 Minutes

High knee run in place for 1 Minute

12 Minutes of Medicine Ball

Toe Touch Crunch With Ball 10
Bicycle Kick With Crunch Ball 10
Medicine Ball Triceps Push up 10

Rest One Minute

Planks 2 Minutes
Side Planks 2 Minutes

Stretch lower back
Hamstrings
Quad stretch laying down

Nice job to the 26 people who joined us! This was one of the hardest yet!

Saturday WOD! Killer Workout

Boot Camp 3

Warm Up 1 Lap Around Track
Jump Rope 2 min

12 Minutes of Hell
As many sets as possible!

10 Burpees
10 Air Squats
6 ball Push Ups

Rest 1 Min

12 Minutes of Hell Part 2
As many sets as possible!

10 Thrusters
10 Posterior Deltoid Raises
6 Curls
6 Stadium Jumps


1 Laps Around Track

Cool Down!

Great job every one, that was a good one! See every body next week Tuesday @ 7:00pm! Have a great weekend!

Thanks

Boot Camp Success!

Tonight we had 31 people working it hard! I am very proud of every one who was able to make it out I look forward to more nights like tonight! Keep up the hard work and you can reach any goal you set! Good clean foods and a sound work put program you will whip that body in shape! Get your sexy back! Saturday June 9th 2012 we will meet at Lake Shore at 7:30am! Come out and join us!!

Thanks Josh Harper

Try This 12 Minute Killer Workout!

12 Box Jumps, 6 Straight Bar Thrusters, 6 Bar Facing Burpees!! As many sets as possible in 12 minutes! This will kick your butt! Try it, it is only 12 Minutes out of your day! Always stretch before doing any physical activity!

Boot Camp Tomorrow!

Thursday afternoon Boot Camp will be a challenge! Bring your mat or towel and dumbbells if you have them! Starts at 7:00pm and will last till 8:00! Get there a few minutes early so I can get every one signed in and fee paid. Class is $5 per person. Hope to see you all there. Last class was awesome we had 28 people and they worked hard!

Thanks Josh

Boot Camp WOD!

Boot Camp 1

Stretch 5 min
One minute rest in between each set
Jump rope 3 min
Push ups with ball 3 min
Air squats w/wo kettle bells 3 min
Lunges w/wo ball 3 min
Mountain climber 3 min
Burpees 3 min
Abs 3 min
Medicine-Ball Leg Drop

Ladder Lateral in &outs / jump 10 min
Cardio - sprints
Stretch Again!!

Once again thanks to every one who came out and put in WORK! See you all on Thursday at 7:00pm

Boot Camp Tomorrow!!

We will have our first boot camp at lake shore recreation department tomorrow at 7pm! It's going to be fun, we will burn off the body fat! Be ready bring a towel, dumbbells if you have a set and some water! $5.00 per person Can't wait to see you there!
Thanks

Boot Camp Update

The first class will be held next Tuesday 7:00pm at Lake Shore Gym in Carrollton Ga. It is $5.00 per person per class. Looks like it will be a pretty good size, so if you can please come a few minute early to fill out a liability release form and pay the class fee. It will be a great class and you will get your money's worth! Fill free to call, text or email me any questions. I am thinking about moving the class to 6:30pm Tuesdays and Thursdays in July but not sure yet. I will let you all know ASAP!
Thanks

Start Date For Boot Camp

Ok guys and girls it's time we will be meeting for the first time Tuesday June 5th 2012. We will be at Lake Shore Gym in Carrollton. This is a out door boot camp so bring water and a towel. If you have weights or jump rope bring it. The times and days will be Tuesday, Thursday at 7pm to 8pm. Saturday at 7:30 am. Look forward to seeing you there! If you have questions feel free to give me a call or send me a email.
Thanks

Boot Camp

Looks like its going to start soon! We are looking at Tuesday Thursday class 7-8:00pm and maybe a Saturday class at 7:30 am. It will go for a hour, cardio and strength training all together. Kettle bell, med ball, and jump ropes. Should be a tough work out. Come out and join us for a great work out!

Friday WOD

5 pull ups
10 push ups
15 Squats
As many sets as possible in 20 min, for me it was 7 sets. Then drop sets easy bar curl 80, 70, 60, an 50ibs! 2 sets. Straight bar bench press 3 sets of 15 and alternating sets of push ups in between each set of bench. To end this work out 50 crunches!

Drop sets!

This next two weeks consist of nothing but drop sets! Time to shock the muscles! Confusion in this area is a good thing!

Tuesday WOD

Chest and triceps-
Flat bench 4 Sets 10 Reps
Incline bench 4 Sets 10 Reps
Flys 4 Sets 10 reps
Straight Bar Press Down 4 Sets 10 Reps
Rope Press Down 4 Sets 10 Reps
Dumbbell Kick Back 4 Sets 10 Reps
Crunches with Med Ball 2 Sets 20
Incline Crunch 2 Sets 20

Body fat pinch points! FYI

What's To Come?

Boot Camps, training sessions, burning fat, lowering body fat, building lean muscle, healthy heart and lungs, better eating, and a way to a better life! Come train with me and let me help you get there! Hope every one has a great Sunday and get ready for a busy week!

How It All Started!

I have studied for 13 months to get my certification for Personal Fitness Training. I have been training and working out for years but never really took it serious. At the age of 28 I had went to the gym that morning and worked out legs. Shortly after I got to work I had extreme pain in my chest and back. I drove my self to the doctor only to find out that I had a collapsed lung. "Spontaneous Pneumorthorax" was the diagnosis. I spent six days in the hospital after surgery and had to have a chest tube in for 5 of those days. It was very painful and hope I never have to deal with that again. In the summer of 2010 I was diagnosed with Ulcerative Colitis. "UC" it is a colon Disease that affects only the large intestines. I saw the need to make some real life changes. So I started studying to understand more about good foods and fitness. I desided to go and get my ISSA personal Fitness Trainer certification. I have studied for 13 months finished it. I want to help others reach there goals in life and also would like to continue to help myself. I have two beautiful boys and wife that I want to teach what I have learned so that they can have a healthy life as well. I can't wait to see what the future holds for my business. Pro Form Fitness