MAJOR FITNESS BOOT CAMP

R and R and R

2010-11-09T15:23:00.000-08:00

RECOVER

RECOVER

RECOVER

How easy is that? One of the three major facets of my On-line 30 minute quick-fit
workout calls for you to rest. I'm not asking you to climb Everest here just to relax in ways that are constructive rather than destructive. For example, you can still party. Just don't go crazy.

R&R is just as important as the workouts themselves, especially when the workouts are this challenging. Rest is when your body grows. If you're serious about getting the most out of your workout, make it a point insert some form of relaxation into your day. In addition to the general psychological benefits you'll experience, your body will become more fertile soil for growth

Remember, lifting weights tears down muscle fibers. Only after you've completed your workouts will the affected muscle tissues rebuild. To allow that process to unfold, you must give your body adequate downtime between workouts.

10 REASONS Why you want to work out with Major

2010-06-28T16:37:00.000-07:00

1. You'll save time - Major won't waste your time, the workouts are short, focused and jam packed with action

2. You'll have fun working with Major - His positive, direct approach will help you focus on making changes for a healthier lifestyle

3. You'll enjoy working out with a diverse group of people with similar fitness goals

4. You'll never get bored - Major mixes it up with lots of different exercises and techniques

5. You'll learn to stay fit - you get a biweekly e-newsletter with encouraging messages and tips to stay on track

6. You'll feel better - physically and mentally

7. You'll look better - you'll be surprised how other's will notice your healthier apperance

8. You'll gain more energy - you'll be able to get more done and feel better about it

9. You'll gain more disicipline about your exercise and nutrition habits

10. You'll inspire others around you to become healthier through the example you're setting

2010-06-19T13:51:00.001-07:00

To all the Fathers from Major @ www.majorfitnessbootcamp.com
"Have a Happy Father's day"

Soda outkills terrorists

2010-04-02T16:20:00.000-07:00

1 .Soda may cause cancer, consuming two or more soft drinks per week increased the risk of developing pancreatic cancer by nearly two fold compared to individuals who did not consume soft drinks. The study "followed 60,524 men and women in the Singapore Chinese Health Study for 14 years. During that time, there were 140 pancreatic cancer cases. Those who consumed two or more soft drinks per week (averaging five per week) had an 87 percent increased risk compared with individuals who did not."

2 .It's not just about calories. Calories grab headlines, but recent science is showing that diet soda users are still in the crosshairs. A 2005 study by the University of Texas Health Science Center showed that there's a 41 percent increased risk of being obese—and a 65 percent increased risk of becoming overweight during the next 7 or 8 years—for every can of diet soda a person consumes in a day. Admittedly, this one should be higher on the list, but I wanted to make sure the article-skimming crowd knew the score up front: that diet sodas are very much a part of the problem.

3 .Diet? Um, that's just like your opinion, man. When it comes to soda, treat the word "diet" as a slogan. A study at Boston University's School of Medicine linked diet soda with increased risk factors for heart disease and diabetes. To be more specific, the study "found adults who drink one or more sodas a day had about a 50 percent higher risk of metabolic syndrome," which is a cluster of risk factors such as excessive fat around the waist, low levels of "good" cholesterol, high blood pressure, and other symptoms that lead to heart disease and/or diabetes. And, for those of you only concerned about how you look in the mirror, "Those who drank one or more soft drinks a day had a 31 percent greater risk of becoming obese."

4 .Soda outkills terrorists. A study out of the University of California, San Francisco, shows that soda has killed at least 6,000 Americans in the last decade.

From ABC News: "The new analysis, presented Friday at the American Heart Association's 50th Annual Conference on Cardiovascular Disease Epidemiology and Prevention, offers a picture of just how horrifying the damage done by excess consumption of sugary drinks can be.

Using a computer model and data from the Framingham Heart Study, the Nurses Health Study and the National Health and Nutrition Examination Survey, researchers estimated that the escalating consumption between 1990 and 2000 of soda and sugar-sweetened beverages, which they abbreviated as 'SSBs,' led to 75,000 new cases of diabetes and 14,000 new cases of coronary heart disease.

What's more, the burden of the diseases translated into a $300 million to $550 million increase in health care costs between 2000 and 2010.

5 .It's the "real thing" . . . not exactly. Should having the number one caloric source in the world come from something that's entirely manmade be a metaphor for a dying world? It doesn't have to be this way. After all, there's nothing in soda that we need. In fact, there's nothing in soda that even comes from the earth except caffeine, and that's optional. It's a mixture of altered water (injected with carbon dioxide gas), artificial flavors (yes, "natural flavor" is artificial), artificial color, and phosphoric acid, along with its sole caloric source that is a by-product of genetically modified corn production and offers virtually no nutritional value. It's about as real as The Thing.

My Busy father workout

2010-03-20T16:06:00.000-07:00

MY BUSY DAD WORKOUT!

20 JUMPING JAXS

20 (bw) BODY WEIGHT SQUATS

20 PUSH-UPS

20 JUMP LUNGES

20 MOUNTAIN CLIMB

15 BODY BUILDERS

30-60 REST BETWEEN CIRCUITS

TIME YOURSELF ON THE FIRST ROUND AND TRY TO BEAT YOUR TIME.
REPEAT 4-8 ROUNDS.

COMMITTED TO YOUR SUCCESS!!!

Major

My on the road 500 rep body weight challenge

2010-03-11T17:10:00.000-08:00

Warm-up

12 stationary walk outs with (3 second hold out and back).

30 jumping jaxs

20 close grip (tricep push ups)

10 jumps or squat thrust

40 Squasts

25 dips or military push-ups

20 total alternating lunges

15 supermans

30 bicycles (15 per side)

25 lateral lunges

25 mountain climbs double time

REPEAT

On the road WWW(Warrior Wednesday Workout)

2010-02-15T12:08:00.000-08:00

round 1

50 jumping Jaxs
20 total alternating lunges
30 push-ups
50 Squats
20 total push up to plank
30 total split lunge
30/30 second side plank
50 total High knee run

round 2

50 total Mountain climb
20 total lateral lunge chops/with or with out med-ball
30 dips
50 sumo squats
10/10 side plank lift each side
15/15 total leg curls / with or with out med ball
60 second plank
100 jump rope

Repeat if you can

My journey

2010-02-15T09:38:00.000-08:00

My journey in the health and fitness industry started 20 years ago and I'm going to give you a quick back story as to how it started...I was over weight unmotivated and very unhappy as a teen...Till one day I was hit with the news that my Grandmother had been diagnosed with a life threatening disease...Wow!! this hit me like a ton of bricks.

My grandmother had the toes of her right foot amputated and her left leg had been cut off up to her knee.

Later my dad would succumb to the same disease, but not only did my dad have his right leg amputated and toes cut off, he had a pacemaker and two kidney transplants....My dad died at the young age of 63. I have since lost three aunts and two uncles and a grand father.

I was devastated to say the least..And the thing that was tough for me to deal with was that it was so easily preventable with just a healthy lifestyle...It was at this moment that would forever change my life....I began to think just how short and precious life really is...The way I saw it was that I was faced with 2 choices..1 - keep doing what I was doing and get the same results of being fat and unhappy or get my ass in gear and stop making excuses as to why I was fat and unhappy.

One year later I had lost 20lbs and completely transformed my life...I had come to realize what my passion in life was, and that passion was health & fitness...Fueled with the passion and motivation to inspire my family and others to lead a more healthy lifestyle so they can prevent these diseases..Fitness had become an OBSESSION of mine...so much so I went to college and got certified as a personal trainer & group fitness instructor both land & water and a speciality certification with Senior fit.

And the rest is history.

Committed to your success

Major

2010 HOW TO SET A GOAL

2009-12-13T07:02:00.000-08:00

Many people never accomplish their goals because they do not know how to set them.
A acronym that has been successful in helping me reach my goals is the word
S.M.A.R.T:

Specific
Measurable
Attainable
Realistic
Timely

Specific: Be very, very, very specific and as accurate as possible.
For instance, don't simply say, "I'm going on a diet"; say
"I want to lose 10 pounds in the next 3 months.

Measurable: Goals that are hard to measure are goals that are hard to meet. Before you commit to a goal, decide how you will monitor your progress. For goals that involve exercise or weight loss, you can keep track of how many pounds you can lift or how many miles you can walk or run. What ever your goals are, find ways to measure them, whether that includes a journal, a checklist a chart, a graph, a spreadsheet, or some other creative way to see how you are doing.

Attainable: Make sure the goal itself is reachable. Don't have a goal of losing thirty pounds in one week. Choose goals that lie just beyond your reach-not so easy that they don't challenge you, but not so difficult that they stretch you to the breaking point.

Realistic: I believe in dreaming big dreams and aiming high, but don't set yourself up for disappointment by trying to reach an urealistic goal. Assess all the factors that will affect your ability to reach your goals and work within those parameters. Make sure it is realistic, given your health and physical condition, finances, schedule, personal capacity, and other priotities.

Timely: People who set goals without target completion dates rarely accomplish their objectives. Give yourself deadlines by which to accomplish your goals. If you are working toward a goal over a long period of time, consider setting intermediate goals each week or month, to keep you on track.

Stay S.M.A.R.T

Are you an EAGLE OR a chicken...

2009-12-12T09:29:00.000-08:00

"By perseverance the snail reached the ark"

A farmer once took an egg from an eagle's nest. He took it home and placed it under one of his hens and it hatched with a little brood of chickens. The farmer raised the bird with great patience and attempted to tame him. The eagle never really seemed to fit in with the chickens. It always walked alone; it could not seem to relate to or interact with the chickens.

As the eagle grew, he realized something seemed to be wrong deep inside of him. Even though he realized something seemed to be wrong deep inside of him. Even though he had never known any other existence but life in the chicken yard, it just did not feel like home to him. He wanted to leave the chicken yard and take to the skies. He even tried to do so, and the farmer finally had to clip the eagle's wings to keep him from flying away.

Since the eagle could not fly, he just sat in the chicken yard looking up at the sky. One day a storm began to brew, the sky grew dark, and all the barnyard animals scurried around for cover; the chickens were terribly frightened, as chicken are prone to be. The eagle sat watching the scene in front of him, realizing the storm did not frighten him in the least. At the moment, he could not help but stretch out his wings, and as he did, he noticed that the farmer had failed to keep them clipped.

Suddenly, his eye caught sight of a great eagle riding the wind above him, his wings outstretched in majestic form. The eagle that was raised as a chicken looked again at the chickens scurrying around frantically, then returned his gaze to the eagle soaring peacefully above him, then looked back at the chicken yard! A mighty gust of wind swept beneath his outstretched wings and lifted him into the air. with a shrill scream of victory and freedom, he left the barnyard foreever.

Are you an EAGLE or a chicken?

"FOR RAPID FAT LOSS AVOID THESE 5 FOODS"

2009-11-29T12:01:00.001-08:00

If you see these five ingredients in your food, run—don't walk—away.

#1. Look for labels that say "100 percent" whole grains and whole grain flours.

#2. Avoid food products that contain hydrogenated oil, often labeled as "trans fats.

#3. You can actually use this kind of material for furniture polish—lots of fun things—but don't put it in you,

#4. The sugar in high-fructose corn syrup differently than it does old-fashioned cane or beet sugar, which in turn alters your body's natural ability to regulate appetite.

#5. The sudden energy surge your body experiences is followed by an insulin surge that rapidly drops the blood sugar level—so two hours later, you feel famished and tired.

5 tips to avoid holiday weight gain

2009-11-14T14:17:00.000-08:00

5
tips to
Avoid the
Holiday
weight gain...

#1. Eat, don't go to an event or party hungry fill up on a large salad or veggie packed soup o my favorite apples with peanut butter.

#2 Limit the hors d'oeuvers aka finger food, whether it's hot wings, fried shrimp, limit it to three. Fill up on veggies and shrimp cocktail.

#3 Sit when you eat, don't stand by the chips & fried cheese balls talking.
You could easily eat 400 clories or more and not remember what you ate.

#4 Women wear somthing form fitting, guys tighten your belt one notch. That snug feeling will keep you connected, "if you know your bellys going to hang out if you eat too much, you're less likely to do so".

#5 After dinner take a walk with the family, this keeps everyone mobile and burning off those extra holiday calories.

Consistency is the Key

2009-11-12T04:43:00.000-08:00

Troops Be Consistent

I remember a time when I had gained about 20 pounds and tried everything I could think to lose it. My clothes were getting tight; I was very uncomfortable; and I wanted to lose the weight quickly. For a few days, I ate no fat at all. When that didn't work I ate nothing but protein. When I had no success with all protein after a couple of days, I decided to eat only 1600 calories per day; I thought I would pass out.

As you can imagine, I became very frustrated. I couldn't figure it out. I don't know what you do when you get confused but the first thing I do is simply pray; yes I said pray.

So I simply asked God to help me in this area, why can't I get and keep this area under control, he simply said something I will never forget: CONSISTENCY is the key since that day I have certainly found those words to be rue. If we want to make progress in any area of our lives, we need to keep doing the right thing over a period oftime.

That is what consistency means, I didn't need a fad diet; I needed to eat healthy and eat reasonable portions of food regularly, as a lifestyle not a quick fix. I knew that, but continued to struggle until the day I was reminded of a phrase "NECESSARY FOOD" if it's not necessary, don't eat it. That did for me Over the next few months, I'd worked off those 20 pounds and haven't regained them since.

Remember, eat only your necessary food and be

CONSISTENT

Committed to your fit -body!!!

Major

Free 2.0 Major fitness boot camp work out!

2009-11-10T17:04:00.000-08:00

Free 2.0 TOTAL BODY WORK OUT

5 MINUTE WARM UP

15 BAND Y SQUATS

15 PUSH UPS

15 REV LUNGE W/ 2 SECOND HOLD (15 TOTAL)

25 JUMPING JAXS

15 MTN CLIMBS

12 WALK OUTS

5 MINUTE TOTAL BODY STRETCH

REPEAT:

15 Y SQUATS

15 PUSH UPS

15 REV LUNGE

25 JUMPING JAXS

1 MTN CLIMB

12 WALK OUTS

25 CRUNCHES

25 ELBOW / KNEE

1 MINUTE PLANK

12 EACH SIDE PLANK W/ELBOW TAP

1 MINUTE ALTERNATING LEG LIFT W/ TAP

BANDS

15 DIPS / 12 UPRIGHT ROW

15 DIPS / 12 BENT OVR ROW

15 PUSH-UPS / 12 DEADLIFT

12 OVER HEAD PRESS / 12 BICEPS CURLS

15 STEP UPS EACH LEG

12 OVER HEAD PRESS / 12 BICEP CURLS

15 TRAVEL ALTERNATING LUNGE REACH

15 TRAVEL LUNGE W/ TWIST

TOTAL BODY STRETCH

This work out should take 45 minutes to complete.

Committed to your fit body!

Major

Major fitness H.I.I.T Boot Camp Work out

2009-10-10T08:25:00.001-07:00

H.I.I.T Boot Camp Work out

0600-0700

Warm-up 5 min

3 min power walk /2 min jog

STEPS 6 TIMES

Princeton high school bridge over pass

6 cones run out and back

Circuit: complete three sets of the circuit

Right side Left side

M/W makers Spidermans

10 Lb db 12 reps 12 reps

Single leg lunge w/12 LB db Pull-ups w/bosu

12 reps + step ups 12 reps

Stability ball crunch w/6 LBmed ball Wheel roll-outs

12 reps 12 reps

Bicep curl green band Tricep press 15 LB or 12

12 reps

Travel the length of 3 tennis courts lunge w/ elbow to instep

Travel court 1 hand walks /court 2 side walks turn half way /court 3 hand walk

Travel court 1 back wards walking push up / court 2 side squats turn half way / court 3 genie lunge

Total body Stretch

Committed to your fit body!

"Taste Great, Less Filling BLT Chicken salad"

2009-08-02T17:41:00.000-07:00

1-6 0z chicken breast, trimmed of fat and sinew

2 Tbl citrus vinaigrette (1 Tbl lemon juice, 1 Tbl white balsamic vinegar, 2 Tbl cilantro leaves, salt & pepper to taste, 2 Tbl olive oil, 2 Tbl granulated sugar substitute, 1 tsp Tabasco - puree in processor, refrigerate)

2-heads of frissee lettuce

1- lg heirloom tomato or suitable fresh tomato-diced

6 pcs Turkey bacon-diced

1 shallot-minced

1 Tbl granulated splenda or sugar substitute

Tbl minced Italian parsley

1 Tbl olive oil

1/2 cup white balsamic vinegar

1 Tbl Dijon

1/2 cup pine nuts

1/2 egg white beaten with 1 Tbl granulated splenda or sugar substitute

Split chicken breast to from a heart shaped breast. Place between sheets of plastic film and pound with meat mallet until paper thin. Peel back film and brush with citrus vinaigrette, replace, film, flip, and repeat. Allow to marinate in refrigerator for 2 hours. Heat olive in heavy skillet, add shallot and bacon, season with salt & pepper to taste, cook until shallots are soft. Add sugar, vinegar, parsley, & Dijon, bring to boil, set aside and keep warm. Combine pine nuts with egg white & sugar, place on baking sheet, place in 350 degree oven until golden brown, remove and toss to separate. Heat large skillet, spray chicken with non stick vegetable spray, cooked chicken on plate. Toss trimmed frissee with bacon vinaigrette - place on top of chicken garnish with tomato and pine nuts.

Wyoming Turbo Camp in over-drive

2009-08-01T09:32:00.000-07:00

Troop Wyoming
This mornings work out was serious, but you guys were more then ready, you pushed, you pulled, you conquered the spiderman push-up. A special 5***** shout goes out to the following, Jan-Karen-Linda-Debbie-Allison-Jen-Tracey.
"It was worth every drop of sweat guys"

Jan- really cranked out the ball push ups and hammer curl
Debbie-giving it her all on the track, up and over hurdles & squat thrust
Tracey-swimming, over head press, med ball rainbow like a pro
Karen- pull up queen w/leg ext way to go
Allison-lat lunge, squat press, rev lunge legs of steel
Linda-med ball 8 & 6 LB abs of steel
Jen- planks-plank tuck twist extend, side plank lift core diva

Rumpke clean up in the Wyoming rec parking lot.

We are at war against FAT!
Hooah!

Chili rubbed pork tenderloin with mint chimichurri...

2009-07-30T13:52:00.000-07:00

Chili rubbed pork tenderloin with mint chimchurri and Heirloom tomato salad

1-pork tenderloin

2 TBl chili rub (4 pods pasilla chilies - seeded, stemmed, 2 tsp kosher salt, 1 Tbl cumin seeds -toasted, 2 tsp black peppercorns - pulse in coffee grinder until granulated)

1 Tbl olive oil

4Tbl mint chimichurri sauce (1/2 cup cilantro leaves, 1/2 cup Italian parsley leaves, 1/3 cup mint leaves, 2 Tbl oregano leaves, 2 cloves garlic, 1 tsp crushed red pepper, salt and pepper to smooth, refrigerate for 2 hours prior to service.
2 cups heirloom tomato salad (2 large heirloom tomatoes-wedged, 1 Bermuda onion, julienned, 1 bunch scallions-chopped, 1/2 cup citrus vinaigrette, salt and pepper to taste - combine all, refrigerate.)
Coat tenderloin with chili rub, sear in hot, oven proof skillet in olive oil on all cides, place in 350 degree oven until medium - 15-20 minutes remove and allow to rest. Serve over tomato salad with chimichurri sauce.
Note: grilling the pork is better - if grill is available

"This is another fav of mines, well to be honest I like them all"

Next: BLT chicken salad

Tuesday Take Charge Boot Camp!

2009-07-28T10:22:00.000-07:00

Tuesday morning camp at the A field at Wyoming High school, is the best, The track is great and my feet second that motion. A big HOOAH, to Linda who agrees that the track is perfect enough for her to run and she's not a runner.

1 mile and 1/2 around the track Troop Wyoming Avengers of the A field/1 and a 1/2 mile run-walk/tire push-ups, dips/prisoner squats/med ball lunge twist/killer ABS way to go Wyoming!!!

I was asked this morning for the recipes that I prepared for the Midwest Culinary Institute, I will post the recipes in my next post.

Stay Committed!

MAJOR FITNESS BOOT CAMP BLOG

2009-07-27T12:38:00.000-07:00

Major,

Saturday was great, I took care of business at College Hill Belmont rec, center 0730-0830
kicked ... I was asked to speak, at Cincinnati State, Mid west Culinary Institute this past weekend along with Chief Shawn McCoy owner of The Brown dog cafe.
Topic: Exercise to maintain your body & eating to fuel the body for weight loss.
Shawn, was there for my Thurs early AM camp and Shawn will tell you that he got a full body mix of strength/core/cardio and it was quite a challenge. because you were always moving.
Shawn has lost and maintain a 65 pound weight lose, and realizes that you must do them both in order to get consistent health and fitness gains.
Confession
I was more surprised at how much I enjoyed cooking.
Menu
Chili rub tenderloin with mint chimichurri and Heirloom tomato salad.
Blt Chicken salad.
Porcini crusted filet with horseradish cauliflower mashed.
We were a team of 4, taking turns slicing and dicing, I was first at the food processor, didn't lose any fingers.
I must confess I don't like tomato's but you know what, after eating this fresh flavor full lite Chimichurri and heirloom tomato salad.

I thought I'd order this it was pretty good in fact I had seconds and wanted to drink the juice. But I controlled my self.

I confess,
I love early AM Monday morning Boot Camp , I call it "Re-commit Monday"!

Troop Glendale 0600-0700 Total commitment; with left overs!
Harry Whiting Brown Community center M/W/F week 3 of 4.
Assessment Saturday 8/7/09 11:00 AM

Committed to your good health and wellness!