Semper Fit Inc.

Semper Fit Summer Shape-Up Challenge

This six week challenge starts Monday, June 13^th and runs through Saturday, July 23^rd.

Prizes:   Great Raffle Prizes including:

Trek Hybrid 7.1 Bicycle -- retail $450
Two $10 Gift Certificates to Smoothie King
Pedicure at the Color Room
Two $120 Semper Fit Punch Cards
Package of 4 half hour training sessions with Marvin Supplements Package from Capital Nutrition

 

There are lots of ways to earn Raffle Tickets!

	Each pound lost
	Every new referral
	Every class attended
	Every 1 inch lost
	Each week you track your food

 

Contestants who finish (survive) will get a free one of a kind t-shirt featuring our sponsors – Goodspeed Cycles, The Color Room, Capital Nutrition, Smoothie King and of course Semper Fit!

 

JOIN THE CHALLENGE Today!!!

How do you shape up for summer and join this challenge?  Call Semper Fit @219.365.5606 or stop by to sign up!

This is how we train!

 

BOOTCAMP this morning OMG!

Meet Medusa; Don't stare at the center of the ropes or you will turn to stone!

Everyone Kicked @$$ at BOOTCAMP this morning.....

Great Job Everyone

Happy Birthday Marines! Oorah!!!

In honor of the Marine Corps Birthday and 235 years of service.  Your workout for today consists of the following exercises:

50 Squats
50 Pushups
50 Jump Squats
50 Burpees
35 Crunches

= 235

Semper Fi

Photo by *Gunslinger* via Flickr.

What's a workout good for anyway?

Here's what a good Semper Fit Workout does for you!

Strengthen your core
Build muscle
Improve your posture
Help avoid injuries (I hate back injuries)
Fight osteoporosis
Lose weight(muscle burns more calories than fat)

Improves your brain function, and makes you more alert.  Next time you feel like skipping your workout just think of all the healthful benefits you are losing out on.

Today's workout:

Pushups 20
Plank 30second hold
Squats 20
Lunges 20 alternating

Repeat 3x for a total of 3 rounds.  You can do this workout at the office or at a hotel.  No excuses!

 

Sgt. Madness

Stay Motivated

It's hump day!  What a great day for some good old fashioned strength training.  Oh Yeah!

Don't have weights hmmmmm.  No Barbell at home?  How about one of those water jugs or a 40lb bag of dogfood or even that 20lb or 40lb bag of water softner.

Now that you have something to work with let's get ready for some squats:

Feet shoulder width apart
Turn the toes out slightly
Keep the weight on your heels
Bend your knees and get down as low as you can
Pick up your heavy object and pull it in as close and tight as possible
Stand back up squeezing your glutes (butt cheeks) and keep your abs tight
Keep your back straight and tight (don't round your back)

Don't hold your breath.

Inhale on the way down exhale on the way up.

4 sets of 20

get it done today!!!!

Comment when you've done it!

 

Sgt. Madness

You train "weakly" we train daily

Are you little girl weak or just little boy weak?

Challenge for today is to hold a plank for 30 seconds at a time.  Can your core do that?

What's a plank?

Face down on the floor.  Your body-weight is distributed both on your toes and your forearms (not your elbows).  Make sure your shoulders are directly over your elbows and forearms are extended out in front of your elbows palms down.  In order to maximize this exercise you must engage your abs, squeeze your glutes and keep your body in a proper spinal neutral position (this means ankles, knees, hips, shoulders and ears are in-line with each other.

Feeling strong with these, then do three rounds or more of 30 second holds.  Comment and let me know which strong is you!

Oh yeah, if you have kids have them do the exercises with you.  One of my freinds emailed me yesterday both him and his boy did 2 rounds of the challenge.  I thought that was awesome.  Great job Mark!

 

Sgt. Madness

 

Today's Challenge

Here is your challenge for today Monday 10/25/10

20 lunges on each leg and 10 pushups.

Do this sometime today.  If you are just beginning only do 1 round.  Intermediate 2 rounds.  You are an expert or workout regularly then crank it up and do 3 to 4 rounds.

NO EXCUSES this week for not getting your workout in.

 

My workout kicked @$$ today.  Yeah we went big today.  Want to know more.....

 

Stop in.....By the way the books are in.  If you want to get Primal stop in and pick up your copy.....

 

Sgt. Madness

I'm bringing seTRXy

Who wants TRX back?  I've been getting many questions about what times and days I'm going to have the all new TRX class back.

I'm asking all of you to comment with what time and days you'd like to see the TRX class.  Don't be shy leave your comments.

All new challenges and many twists on the exercises.

Sgt. Madness

One word! Whoa!!!

Wow that was an ass-kicker this morning.  Tabatas at the beginning and end of the workout today.  Brutal but in a good way.

To all the new Bootcampers this morning leave me a comment and let me know if you:

Hated it
Loved it
Want more of it
or
Just can't get enough of it

See you all on Monday morning.  To those of you who slacked off today here is your weekend challenge.

 

Sat & Sunday beginning at 12 noon:

10 pushups and 10 squats until bed time

Can you hang?

Sgt. Madness