Posts Tagged 'napa personal training'

Napa Boot Camp’s Goal Setting 101

Setting goals will enable you to eliminate the distractions in your life and help you to focus on the really important things.  By knowing exactly what you want, you’re able to concentrate on specific areas with more accountability and focus. Goals allow you to get more things done so you can achieve more.  Who doesn’t want to achieve more?

We like to take one large goal and break it into smaller, more attainable “mini-goals”.  This will give you the direction you need if you get off track.  Goals create steps.  The old saying goes, “How do we eat an elephant?” Answer: One bite at a time. No matter what task we have to tackle, we often can’t do it all at once. We can, however take small steps toward completing the task.

Always, always, always write down your goals! Set small, measurable, and attainable goals.  Focus on getting the result that you want.  Why did you set this goal?  Why is it important to you?  Make a commitment to yourself, and then take action with your end-result in mind.  Use your time wisely and work hard.  Don’t waste your valuable time and energy with filler.

Tell everyone you know about your goal.  You have probably heard this a hundred times, but it really works.  This will create accountability, and the more accountability, the more likely you are to succeed!  But, be careful with ones who won’t support you, don’t share with them as a matter of fact, just stay away from them!

One more thing…. “TODAY, not tomorrow” is critical.  Don’t put anything off until tomorrow…it will never get done.  Besides, if it were really important to you, then why would you wait?  Do it TODAY!

What is your Goal?

Let us help you accomplish your goals in 2012.  We want you to have a “NEW” goal in 2013, not the same one you make this year.

Define – Plan – Commit – Take Action – Make No Excuses – Be Persistent- Read Your Goals Daily – & Never QUIT!

Happy New Year!

Advertisements

Napa Boot Camp 12 Days of Christmas Workout Videos

Hey Everyone!
Who is ready for 2012?  I AM!!!!
We have got some very, very, cool stuff coming up next year…. including a Newly designed, 6 class Nutrition series, a National Transformation Contest (this is big), new Nutrition Talks in Sonoma, new trainers, New Year, New You….. it just goes on and on!!!!
I am excited!  And I will be sending out more details very soon!!
Just a couple of reminders below….
We have a few things to share with you below:
-Bonus Class on New Years Eve
-Schedule Changes in Napa
-12 Days of Christmas Workouts 9-12
________________________________________________________________
New Years Eve-Special Boot Camp Class
Saturday 12/31 @ 8am
934 Enterprise Way, Suite D
RSVP so we know you are coming….
_________________________________________________________________
Schedule Changes in Napa
1.) Napa 5:15pm FRIDAYS is cancelled. Effective January 1st.
We find attendance to be VERY low on Friday afternoons and evenings so we are cancelling the FRIDAY 5:15pm Napa session.
2.) NEW Saturday morning classes at Napa/Enterprise Way location!!! Effective Saturday 1/14.
Yep, regular boot camp classes on Saturday mornings. WE will have regular boot camp classes on Saturdays at 8am during the ‘on’ weeks of boot camp.
NOTE: these are not “bring a guest” free saturday boot camp classes. These are member only classes, similiar to our weekday classes, we will still offer “bring a guest” class options and our Suck It Up Saturday specialty classes, but those will be emailed out to you indicating which days…..
3.) Napa 6pm is going inside. Effective January 1st.
I realize we took a poll on this and originally decided to stay at Silverado, HOWEVER, the the 6pm time slot tends to compete with other organizations that use the Kennedy Hall area and lighting at 6pm class time is inconsistent to say the least. So in an effort to insure we have enough room to train and an effort to be as safe as we can be. We are moving the Napa 6pm Mon-Thurs session indoors to our 934 Enterprise Way location.
__________________________________________________________________
__________________________________________________________________________
12 Days of Christmas Workouts 9-12
In case you missed it here are all the workouts including days 9-12, be sure to record your numbers for workout #11 and #12 and post on Facebook Fan Page!  Show everyone how bad ash you are!!!

Napa Boot Camp’s 4 Tips to Stay Fit for the Holidays

Well if the last few days are any indication you know how hectic the holidays can be. We all easily get stuck in the mode of skipping our workout so that we can squeeze in more holiday errands, shopping and parties.

From experience I know how terrible it feels to sacrifice all the hard work put in to get lean muscle mass and better fitness levels only to lose it all during the ‘holiday season’. One major reason why; when you lose lean muscle mass, you will lower your resting metabolic rate, which is approximately 60 – 75% of your total daily calorie burning. So what happens is every day you will start burning fewer calories which puts you right in harm’s way of nasty, unwanted body fat during the holidays and really until you decided to get back on the wagon.

In addition, when you substitute holiday busy-ness for your much needed workout you lose strength and then the next time you go to work out your performance will be below average. So you literally took 3 steps forward and 4 steps back, what a waste of perfectly good muscle and strength.

There are so many sharp ways to maintain or even better yet, increase the calories you burn per day, both from exercise and from your normal daily activities in order to stay fat free this holiday season. Below are some tactics to maintain and/or increase your current amount of lean muscle mass and maximize your daily calorie burn to best save yourself from the dreaded holiday fat expansion!

1.) Make sure one of your workouts is an intense strength training session each week

Studies show that a mere single strength training workout session per week during times when you cannot train as frequently as you normally do is an effective way to maintain your current levels of strength and lean muscle mass. So, to best maintain your strength and lean muscle mass, shoot for at least one good strength training workout per week to stay buff during the holidays and to prevent unwanted regressions in fitness. To best prevent weight gain, aim for three total body strength workouts per week. To maximize fat burning, perform at least 3 interval training days, interval training burns 9 times more fat than traditional aerobic workouts.

2.) Hit Your Totals

Your body is a dummy. Not to be mean but your body can’t differentiate between 100 push-ups performed in a row versus 100 total push-ups performed in a day. When you honestly cannot find a five to 20-minute time slot to complete an effective total body workout, look for hidden chunks of time during the day to get in a certain number of daily repetitions for a certain number of exercises that work your entire body. Got a free moment from now until you need to take the turkey out of the oven? Then, bang out 10 push-ups, 10 rows, and 20 squats. Using this method throughout the day will lead to big numbers by the end of the day that will burn the same amount of calories in addition to creating similar muscle building effects as if you did all of the exercises at once during a single workout. In addition these shorter bursts enable you to insure you have perfect form and technique. As Pavel puts it, ‘greasing the groove’.

It is important to note that this “Hit Your Totals” routine is merely a back-up option to the ideal 20-minute interval training workouts which are scientifically proven to burn nine times more fat than ordinary exercise. Short rest periods between exercises create the optimal hormonal environment for rapid fat loss and lean muscle gain, where as the long rest periods (full recovery) between movements do not.

Make sure to pick multi-joint, compound movements that hit as much of your body’s major muscle groups in the shortest amount of time possible (e.g. squats, deadlights, lunges, push-ups, rows, etc.).

3.) We don’t need no stinkin’ machines

Machines have made us an incredibly out of shape and overweight society. This holiday season make it a point to not use them! Now I don’t mean to say that you cannot drive to the mall during the holidays. However, when you get to the mall, try to park further away so you can do more walking to get inside. Avoid using elevators and escalators and opt for the stairs; all those steps truly do add up. Instead of having your naughty kids carry the bags, burn more calories by carrying the bags yourself (sorry, I had naughty kids while I was writing this ha-ha). Stay on your feet as much as possible and resist the temptation to let a robot or machine do the work for you.

4.) Engage in more outdoor holiday activities

Since we don’t get much snow here it will be hard to have incredible snowball fights. However, we have perfect weather for a family hike or a touch football game. You will have so much fun you won’t even realize all the calories you just burnt. Get outdoors this holidays season, make a new tradition to go for a nice long walk after your holiday dinner. Once again, all these calories here and there truly do add up and could make a difference between you fitting in your pants or ripping your pants by the time the clock strikes midnight this New Year!


Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 5 other followers

Upcoming Events

January 8th -
8am -New Camper Orientation
9am -Sonoma Nutrition Talk

January 9th - all classes
New Camper Trial Begins
Register at:
www.NapaBootCamp.com

January 14th - 9am
Suck It Up Saturday

January 21st
9 am - Maximize Your Metabolism #1

January 26th
3:30 to 5:30pm
Boot Camp Body Transformation Contest Weigh In

January 28th
9 am -Maximize Your Metabolism #2
10 am -Boot Camp Body Transformation Contest
Kick Off Party
Register at:http://northbayadventurebootcamp.com/site/contest.php