[image: You want to take this outside]
*Are blue skies smiling at you? *

With summer on its way, its time to get out of the dreary gym and into the
sun! To get a change of pace and boost of energy, try training outside at
parks and beaches.

Great workouts dont always require the confines of a gym or the use of
machines. Some of the best workouts incorporate nature, bodyweight and
simple tools, like light dumbbells and tubing. And it can all be done in a
60-minute routine. Below are two basic workouts for you to use when you
train at the beach or in the park.

*Beach Workout*

Before you run out into the sand and surf, make sure you have undergone a
comprehensive assessment and you have addressed any muscle imbalances or
musculoskeletal problems. The sand is a great proprioceptive tool to use,
but it can be dangerous as well. This is not an appropriate workout for the
those who are new to exercise, suffer from pain, or exhibit gross postural
distortions.

*Warm-up*

Before the hard-core training begins, its a good idea to perform a thorough
warm-up to get your muscles loose. Take a walk along the shoreline for
about ten minutes (five minutes each way). This will help get you
acquainted with the area in which you will be training and accustom to
moving around in an unstable environment.

Once your cardio warm-up is completed, you can move on to flexibility
exercises to stretch out tight muscles that may be limiting your range of
motion, or impeding the proper muscles from firing. If you are a novice,
begin with static stretching of chronically tight muscles. If you are more
advanced, you may start with active flexibility to get your body ready for
exercise.

*Workout*

Using the OPT model, the following workouts divide Phase 1: Stabilization
Endurance Training into three levels: beginning, intermediate and advanced.
Each workout consists of core, balance, and resistance training. It is
important to incorporate each of these components for injury prevention and
optimal success.
*Stabilization Endurance Beach Workout**Warm-up**Beginner**Intermediate**
Advanced**Time**Cardio*Walk along the beach
Walk/jog along the beachJog along the beach10 minutes*Flexibility*

Static stretches:
1. Calves
2. Kneeling hip flexor
3. Standing adductor
4. Wall pectoralis

Active Stretches:
1. Calves
2. Standing iliopsoas
3. Standing adductor
4. Wall pectoralis

Dynamic Stretches:
1. Prisoner squat
2. Walking lunge with rotation
3. Pushups with rotation
Each should take roughly 5 minutes to complete*Core*

Supine leg slides
Prone iso-abs

Floor bridges
Floor reverse crunches

Medicine ball rotation
Partner knee-ups
5 minutes*Balance*Single-leg balanceSingle-leg squatSingle-leg Romanian
deadlift2 minutes*Total Body*Squat to curl to overhead pressPerform all
exercises in a circuit*Chest*2-Leg chest press with tubingPushups in the
sandSingle-leg chest press with tubingPerform all exercises in a circuit*
Back* Standing tubing rowSingle-leg shoulder extension with tubingSingle-leg
cobra with dumbbellsPerform all exercises in a circuit*Shoulders*(Incorporated
in total-body exercise)Single-leg scaption with tubingSingle-leg shoulder
abduction with tubingPerform all exercises in a circuit*Biceps*(Incorporated
in total-body exercise)2-Leg biceps curls with tubingSingle-leg biceps curls
with dumbbellsPerform all exercises in a circuit*Triceps*(Incorporated in
chest exercise)Bent over triceps extensions with tubingSupine lying overhead
triceps extensions with dumbbellsPerform all exercises in a
circuit*Legs*Single-leg
balance in the sandWalking Lunges (bodyweight)Lunge to balance (front and
side)Perform all exercises in a circuit*IST Acute Variables*

*Sets:* 2
*Repetitions:* 20
*Intensity:*Light/moderate tubing
*Tempo:* 4/2/1
*Rest interval:* 0 seconds (circuit)

*Sets:* 3
*Repetitions:* 15
*Intensity:*moderate/heavy tubing
*Tempo:* 4/2/1
*Rest interval:* 0 seconds (circuit)

*Sets:* 3
*Repetitions:* 20
*Intensity:* Moderate
*Tempo:* 3/2/1
*Rest interval:* 0 seconds (circuit)

*Park Workout*

If you do not have the luxury of a nearby beach, the park will work just as
well. Zone off an area where you can workout undisturbed, and try to
incorporate the amenities of the park into your workouts. For example, if
your park has a playground with monkey bars or a climbing apparatus, put it
into the routine. This allows you to have some fun while stirring up some
great childhood memories.
*Stabilization Endurance Park Workout**Warm-up**Beginner**Intermediate**
Advanced**Time**Cardio*Walk around the perimeter of the park
Walk/jog along the beachJog along the beach10 minutes*Flexibility*

Static stretches:
1. Calves
2. Kneeling hip flexor
3. Standing adductor
4. Wall pectoralis

Active Stretches:
1. Calves
2. Standing iliopsoas
3. Standing adductor
4. Wall pectoralis

Dynamic Stretches:
1. Prisoner squat
2. Walking lunge with rotation
3. Pushups with rotation
Each should take roughly 5 minutes to complete*Core*

Supine leg slides
Prone iso-abs

Floor bridges
Floor reverse crunches

Medicine ball rotation
Partner knee-ups
5 minutes*Balance*Single-leg balance with leg reachSingle-leg squatSingle-leg
Romanian deadlift2 minutes*Total Body*Squat to curl to overhead pressPerform
all exercises in a circuit*Chest*2-Leg chest press with tubingPushups with
feet on benchSingle-leg, 2-arm chest press with tubing around a sturdy
treePerform
all exercises in a circuit*Back* Standing tubing Row or cable lat pulldown
using the monkey bars to hold the cableSingle-leg shoulder extension with
tubing or assisted pull-ups on the monkey barsSingle-leg cobra with
dumbbells or pull-ups on the monkey barsPerform all exercises in a circuit*
Shoulders*(Incorporated in total-body exercise)Single-leg scaption with
tubingSingle-leg shoulder abduction with tubingPerform all exercises in a
circuit*Biceps*(Incorporated in total-body exercise)2-Leg biceps curls with
tubingSingle-leg biceps curls with dumbbellsPerform all exercises in a
circuit*Triceps*(Incorporated in chest exercise)Bent over triceps extensions
with tubingSeated overhead triceps extension using cable attached to the
bottom of a park benchPerform all exercises in a circuit*Legs*(Incorporated
in total-body exercise)Lunges (bodyweight)Park bench step-upsPerform all
exercises in a circuit*IST Acute Variables*

*Sets:* 2
*Repetitions:* 20
*Intensity:* Light/moderate tubing
*Tempo:* 4/2/1
*Rest interval:* 0 seconds (circuit)

*Sets:* 3
*Repetitions:* 15
*Intensity:* moderate/heavy tubing
*Tempo:* 4/2/1
*Rest interval:* 0 seconds (circuit)

*Sets:* 3
*Repetitions:* 20
*Intensity:* Moderate
*Tempo:* 3/2/1
*Rest interval:* 0 seconds (circuit)

Training outdoors can provide relief for your clients. Get creative with
your outdoor workouts, but be sure to exercise safely and create a program
that coincides with your capabilities. If possible, incorporate different
outdoor games and activities to break up the monotony, and teach yourself
that fitness is not limited to the equipment in the gym.
*Better Yet just come to Boot Camp! For more on Boot Camp visit the blog!**
http://ping.fm/9zZav
*

Top 10 Rules to live by for weight Loss!

Here's your daily GOAL SHEET....post this on your mirror and try to have a perfect day by following these steps in order of importance.  If you only get the first two done at least they were the most important two.  If you get the first three....even better and so on!

1. Eat a healthy breakfast!  
2. Eat every 3 1/2 hours!
3. Get in 20-30 minutes of high intensity exercise!
4. Know how many calories you need to consume each day!
5. Track intake and expenditure!
6. Get approximately 8 hours of sleep every night!
7. Include the right % of carbs, protein and fat in your daily intake!
8. Make the bulk of your carbs come from Veggies!
9. Consume a little protein in every meal!
10. Shoot for 100% of this list daily and if you fall short at least you are further along than when you started and then be proud of that fact and never get discouraged!

Weight Loss is a life style not a DIET!  Do your best and keep plodding along.  Quietly celebrate your success and realize there is NO QUICK FIX!

--
Andrew L Voris
Certified Personal Trainer/Strength Coach
BodyForm Personal Training
799 Roosevelt Rd
Building 3 suite 103
Glen Ellyn, IL 60137
630-865-8573
www.bodyformpersonaltraining.com
http://30minutetraining.blogspot.com/
http://afterschoolfitness.blogspot.com/
http://bodyform.ning.com/
http://bodyformbootcamp.blogspot.com/
http://bffatlosschallenge.blogspot.com/
http://www.ustream.tv/channel/30-in-30-weight-loss-program
http://bfmetabolismmakeover.blogspot.com/
http://howtoloseweightandkeepitoffforever.blogspot.com/
http://www.glenellynpersonaltrainer.com/

Top 10 Rules to live by for weight Loss!

Here's your daily GOAL SHEET....post this on your mirror and try to have a perfect day by following these steps in order of importance.  If you only get the first two done at least they were the most important two.  If you get the first three....even better and so on!

1. Eat a healthy breakfast!  
2. Eat every 3 1/2 hours!
3. Get in 20-30 minutes of high intensity exercise!
4. Know how many calories you need to consume each day!
5. Track intake and expenditure!
6. Get approximately 8 hours of sleep every night!
7. Include the right % of carbs, protein and fat in your daily intake!
8. Make the bulk of your carbs come from Veggies!
9. Consume a little protein in every meal!
10. Shoot for 100% of this list daily and if you fall short at least you are further along than when you started and then be proud of that fact and never get discouraged!

Weight Loss is a life style not a DIET!  Do your best and keep plodding along.  Quietly celebrate your success and realize there is NO QUICK FIX!

Free Corporate Wellness Solution

---------- Forwarded message ----------
From: Andy Voris <voris56@gmail.com>
Date: Sat, Jun 20, 2009 at 12:22 AM
Subject: Free Corporate Wellness Solution
To: Andy Voris <voris56@gmail.com>

Andy Voris wrote: Free Corporate Wellness Solution BodyForm Personal Training is offering a Free Corporate Wellness Package to ONE Lucky Company! The package will include: -Monthly seminar regarding nutrition and exercise -Login and username for every employee, giving them the ability to track meals, weight, Blood Pressure, BMI, calories expended(exercise activity), and Body Comp. -Every Employee will get a 20% discount on Personal Training Services and Classes -Reports tracking participation as a group and individual -Meal plans and food log analysis from a certified trainer Remember that in these tough financial times it becomes increasingly important for employers to lower the cost of health coverage and paid sick time and increase productivity from the staff. We can help! If you wish to see an overview of the system or apply please contact Andrew Voris. voris56@gmail.com West Chicago Suburbs Area Businesses Only Please! Slide show link. http://bodyform.clubready.com/Admin/custslideshows.asp View question

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--
Andrew L Voris
Certified Personal Trainer/Strength Coach
BodyForm Personal Training
799 Roosevelt Rd
Building 3 suite 103
Glen Ellyn, IL 60137
630-865-8573
www.bodyformpersonaltraining.com
http://30minutetraining.blogspot.com/
http://afterschoolfitness.blogspot.com/
http://bodyform.ning.com/
http://bodyformbootcamp.blogspot.com/
http://bffatlosschallenge.blogspot.com/
http://www.ustream.tv/channel/30-in-30-weight-loss-program
http://bfmetabolismmakeover.blogspot.com/
http://howtoloseweightandkeepitoffforever.blogspot.com/
http://www.glenellynpersonaltrainer.com/

http://ping.fm/WR5jn

Hi there,

Andrew Voris has invited you to Glen Ellyn, IL Fitness Boot Camp.

Andrew Voris says:

Fwd: Fast Fat Loss Plan

There is a reason few people reach their goals and make their dreams come true. Know what that reason is? It's because they actually HAVE goals written down. The vast majority of people on this planet do not. And not only do people that achieve goals actually set goals, they also create a a plan to make sure they make things happen. So where does that leave you? Do you keep telling yourself you are going to "lose some weight?" Or do you have specific goals and a plan to reach them? Do you have a plan for what you're going to eat each day so you're not tempted to fill up on fast food? Do you have a deadline for when you're going to reach your goal? Here's another one: you KNOW you need to be eating breakfast every day. Do you have nutritious food in the house you PLAN on eating each morning? If not have you looked into taking advantage of a delicious meal replacement shake like Prograde Lean? (http://bodyform.getprograde.com/lean) This is YOUR life. Whether you want your body to look better naked, you want to improve your health, you want to have more energy, or whatever your goal is, you MUST have written goals and a plan to achieve them. Yours in health, Andy PS - Fail to plan, plan to fail. Life is easy when you plan for it to be.   Andrew Voris BodyForm Personal Training 799 Roosevelt Rd Building 3 suite 103 Glen Ellyn, IL 60137