Want it Bad in Winter 2011 - Week 2 = AWESOME!!

Boot Campers,

This week started with an AWESOME cardio workout!! We got our hearts pumpin' on Monday to get us rockin' for the week. We gave Monday a whole new meaning and made sure it knew we were ready for it no matter what. I'm sure you agree the workout was a great way to start the week.

How about Kickfit??? Wow!!! I think I am just going to let the pictures tell the story of how well Kickfit went. I am looking at them hoping I am able to even get close to designing this kind of workout this week. All I know is we had fun, burned calories, and learned some new combinations. Check it out!!!

The remainder of the week was just as awesome! The workouts continued to intensify and the energy in the training center was at an all time high. I do have to note that all of you appear to be pretty motivated to give each workout your all this week. I'm wondering if that had anything to do with November 18, 2011 being weigh in day. I haven't finished looking at the results, but some of you have sent me texts that are truly positive reports. I'm proud of each of you!!! Check out the next few photos for some instant motivation for the coming week.

That open palm is dangerous!!! Sue, Kathy, and Kim are following through on this hit.

Dana is in it!!! Her face is oh so serious and her lunge is deep. Nice job Dana!!!

Kathy, Claudia, and Adrienne and pushing their abdominal muscles to the limit. Check out that form.

I pray this week brings us to a place that allows for drinking the necessary amount of water, eating our fruits and veggies without being prompted to do so, and making clean decisions about our food/portion choices on Thursday, November 24, 2011. We will chat more about how to enjoy your food choices and be careful about portion control. I won't say you can't have it, but I will tell you to enjoy it in moderation. Your body will thank you for this the following day. Remember that you have been training your tummy and your digestive system to believe your are eating better and cleaning it out so that it can run more efficiently. This means feeding your body in a way that allows it to maximize your caloric burn, fuel your muscles appropriately, strengthen your immune system, and give you the energy necessary to give 100% during your workouts. In the end, the benefits of eating clean are visible in areas of your life other than just how you look, but also in how you feel and perform.

Don't forget:

The training center is closed Thursday and Friday this week

Bring your money for protein shakes this week ($2.50)

Bring your A game to every workout

Bring a friend with you when/if possible

I'm signing off now and praying that each of you is uplifted by the fact that you had an AWESOME week two in Want it Bad in Winter boot camp!!!

Let's make week 3 EXCELLENT!

Want it Bad in Winter 2011 - Week 1 = AMAZING!!

Boot Campers,

This post should find you feeling a little sore, a bit strong, a lot confident, and totally energetic!!! It has truly been an amazing week one of boot camp (even if I say so myself). I'm not saying this because of "me"; I honestly feel this way because of YOU. Each of you showed up and gave it your all this week.

I want to *shout* a BIG WELCOME to Sara and Cammee!!! Joining Bangin' Body's boot camp is no easy decision and the commitment is huge, but I can tell that you have what it takes to be successful! I am also truly grateful to those of you who have skipped a boot camp or two, but thought enough of what you gained from those sessions to return to us. Moreover, I am totally inspired by all of the boot camp participants who have been with us session after session, and are dedicated to sticking to a program they know works in so many areas of life. It is because of all of you that Bangin' Body Training is the success that it is. The facility is yours! The trainers are dedicated to you! The program is built for you! So let's see what YOU brought to Bangin' Body this week.

After looking at the sign-in list I can report that 86.3% of you made it to boot camp every day (Monday - Friday) during week one. This is an awesome number! We still have some work to do to get it closer to 100%, but I am certain that those of you who are missing a day or two have a perfectly understandable reason for missing boot camp. We certainly look to increase participation next week.

You participated in workouts that included drill boot camp moves, kickboxing, Spartacus, core motion, and crazy cardiovascular routines that got your heart pumpin' and your body feeling like it can conquer anything!!! I am sure that by Wednesday, maybe Thursday, you felt as though your body was run over by a bus. This should have gotten better by Friday and you should be feeling stretched and loose today. You are feeling especially energetic and strong if you participated in either strength training or step class or both this morning.

Today's morning class participants were highly motivated and full of energy. What about that new playlist? I loved it! I could tell that Mona, Kristal, and even Sue Lanter liked the beats. We didn't stop there. Calmetta turned out to be a natural at step!!! She even surprised herself. I noticed Cherrita and Mallory kickin' booty on the step as well. We started with an introductory routine that allowed everyone to get acquainted with the step and feel comfortable with the four count beats that were to drive the class to learning its first two step combinations. We will definitely add two more next week.

What does next week bring? You ask...

Look forward to a couple new cardio jam/challenge routines, a new kick fit combination, and a partner black zone that will burn more calories than you ever thought possible. Don't forget about Saturday's classes. Use them to make up for a day missed during the week or as an additional workout to keep the body feeling great! Unfortunately, we have to cancel the 11:30 - 12:15 pm Pilates class this boot camp session. We have to work on getting more participation. We are thinking positive and remaining prayerful that participation will increase for the new year. So tell your stay at home Mom's, retired Dad's, and night or shift worker friends to check us out in January.

To close, I pray that this evening and tomorrow affords you the time necessary to spend with family and friends. I also hope you are able to rest, reflect, relax, and refuel. Finally, I encourage you to prepare your water and veggies for the week to come.

If this past week was AMAZING, this coming week is sure to be AWESOME!!!

Training Center Delay - Will open at 4:45 PM February 2, 2011

Hello Boot Campers:

Due to inclement weather we will NOT have the AM class tomorrow. However, the center will open at 4:45 PM so that you can participate in an evening workout session of cardiovascular endurance and strength training.

Class Time: 5:00 - 6:45 PM

Come in at your convenience: 5:00, 5:30, 6:00 PM

I hope to see you there, but if your roads are too frozen in your area please stay home!

Missing working out with my campers....

Your trainer,

Shawnta~

Training Center Closed for the Day - February 1, 2011

Boot Campers:

Due to inclement weather the training center is closed all day tomorrow. This means no boot camp classes (morning or evening), and no pilates class (11:30 AM). Please pass on.

I already miss you.

Please post the cardio or strength/resistance training you decide to do tomorrow. You can post here or on Facebook. I look forward to hearing from you soon.

Your trainer,

Shawnta~

No 3:00 PM Yoga Today

Hello Boot Campers!

The yoga class scheduled for 3:00 PM today is cancelled. Our trainer, Alonzo, travels from Florissant and it is best that we look out for his safety.

Please be advised to check this site, your email, and Facebook concerning future closings. It is supposed to snow most of the night. We will see what happens.

Miss ya!!!

Your trainer,

Shawnta~

Do not Attempt to Come to Training Ctr!!!

Please do not attempt to come to the training center. I will be there for those who do not receive my message, but you should stay home.

Safety first!!!!

Your trainer,


Shawnta~

Weather ???

Hi Boot Campers!

I do not like to cancel class so I am waiting 'til the last possible moment to do so. I will check the weather at 3:50 am and decide from there. Check here and FB or simply text me.

I apologize for the inconvenience.

Your trainer,

Shawnta~

Want it Bad in Winter - 2011

Week 2 has come to a close and week 3 is off to an amazing start! I am so grateful for the time, energy, and strength to give you the two-hour power class today. Thank you to Jaime for teaching the cardiovascular portion of today's class. Thank you to boot campers for staying and supporting the workout.

Be sure you focus on taking in plenty of water this week and on eating clean. You will be granted two cheat meals this weekend. According to Jackie Warner, this is one way to "trick(ing) the brain not to feel deprived" (2010). We want to create a lifestyle change in the way we eat; therefore, we have to realize that there will be times when we will crave something and we should allow ourselves to have it. Eventually, our body will desire certain foods less often, and one day maybe even no longer desire those foods. Until then, your mind and your body are both in training. Make the decision to make good choices most of the time and continue working towards being the best body you can be!

I am proud of how far you have come, where you are now, and I look forward to where you will be in the coming weeks.

Keep working!!!

Your trainer,

Shawnta~

Resource

Warner, J. (2010) This is why you're fat (and how to get thin forever): Eat more, cheat more,

lose more--and keep the weight off. New York, NY: Grand Central Publishing.

Want it Bad in Winter 2011 - Week 1 Complete

Boot Campers,

You made it through the first week of boot camp and you are stronger because of it. Every workout was provided with an intensity that impacted your entire body this week. However, if you look at other areas in your life I bet you found yourself handling stress with ease, smiling when you didn't mean to, and even energetic at times during the day when you would normally be wiped out.

Working out and eating right is going to bring more positive results to your entire life and being than just the loss of a little weight.

I am so happy you are with me and that you are entrusting me with your goal to become a healthier and more fit you.

Take some time to reflect and share here.

Your trainer,


Shawnta~

Want it Bad in Winter 2011 - FIT TEST - Day 3

Hello Boot Campers,

It looks like we are off to a great start. You are doing a wonderful job with your workouts as far as I can tell. How do you feel about the FIT test? Please know that your numbers will improve over the coming weeks.

I look forward to seeing you in the AM and the PM!


Your trainer,


Shawnta~

Want it Bad in Winter 2011 - Day 1

Hi Boot Campers,

Today was basically a day to build your profile, learn about a few of your goals, and experience an introductory workout. I am so happy you have decided to change the way you think, eat, and workout in order to live a healthy lifestyle. Everything you learn and experience at boot camp is meant to enhance your life in more ways than one. You will begin to notice you are stronger, more positive, and more energetic in so many areas of life.

I am proud of you and I look forward to leading, assisting, and supporting you during the next eight weeks.

Let's Do This!!!

Your Trainer,

Shawnta~