Super Fit Boot Camps

Main site is down.

2009-01-08T13:11:00.006-05:00

Currently our main website is down due to some IT problems.

For those of you that have seen us in the Focus on Lancaster, please email Gsmith005@yahoo.com or call 740-438-8556 to Redeem Coupon.

Sorry for the inconvience. This will be up and running shortly.

To pass the time, check out the video below and see if anyone reminds you of yourself...

http://www.vimeo.com/2692172

Weekly Billing

2008-12-22T11:04:00.005-05:00

We will also be offering Weekly/Bi-Weekly/Monthly Billing options in the New Year

Monthly = $125
Bi-Weekly= $65
Weekly = $35

This was a major hit with certain campers during the month of December. This way you have full control over when and how much you want to pay.

You Deserve This...Recession Busting Rates!

2008-12-22T10:44:00.003-05:00

Hey Everyone,

I have had such an overwhelming response from the current campers that I figured I would extend the invitation.

We are holding a Recession Busting Special.

Until 11:59pm on December 24th we are going to let you lock in the LOWEST rate, we have ever been, for the whole year of 2009.

Yes, its true.

Read Carefully.

The next 4 weeks of SuperFit begin on January 5th, 2009.

We are going to a ALL Access rate.

$125 for Unlimited Access during the scheduled Training Times.

During those times, the training session will be led by a Certified Trainer.

We are different than ANY other place around town. Just ask those who have been with us for the last 8 months+.

So here are the scheduled times.

Monday, Tues, Thurs
6am
5pm
6pm
7pm

Saturday
10am

You are not required to come a certain amount of days, for best results we suggest 3-4 times.

PLEASE READ CAREFULLY

Sign up before December 25th and we will lock you in at the rate of $125/mo for the entire year of 2009. This simply means that IF YOU SO CHOSE to continue after your first month, then your next rate would be $125 again.

You ARE NOT, I repeat, ARE NOT locked into a "Monthly Contract". You are simply GUARANTEED to only pay $125/mo if you chose to continue.

Sign up now before Dec 25th and you WONT GET CHARGED UNTIL Jan 5th!!

Call with questions - 740-438-8556

Current (or anyone who has been a camper) Register Here

New to SuperFit? Register Here

Action Shots of Lancaster Super Fitters

2008-12-12T00:13:00.004-05:00

Todays workout

3 Rounds for Time

50 Air Squats

10 Jumping Pull ups

10 Dips

10 Medball Cleans

Scaled version

25 Squats

10 JP's

10 Dips

NO MB Cleans

Camper Shout Out!

2008-12-07T18:54:00.001-05:00

I just wanted to give a big shout out to the Campers of the Week!

These campers were awarded "Camper of the Week" because they came everyday and turned in their food log.

If you see them around, give them a big congrats!

Cher Kessel
Nancy Walters
Susan Poston
Teri Craiglow
Amy Lewis

What did they win you ask?

10% Off January Membership!!

Keep up the good work !

Lancaster Personal Trainers 4 Tips to Keep Fat-Free Throughout the Holidays

2008-12-02T09:07:00.004-05:00

Hey Everyone!

We are back, sorry it has been awile since we have had any updates. Due to our house issue and such, we are just now getting back into the swing of things. I hope the following will help you through the "tough" times of the Holidays.

Now we all know how busy we can get right? I sure as heck due. However, you can't let yourself get caught into the trap of not working out to make more time for the holiday run around. Its typically a big mistake that most people fall into; which puts you at risk of losing the lean muscle mass and strength that you have worked so hard to build and maintain. "Why?", You might say. Loss in lean muscle mass will lower your resting metabolic rate, which accounts the the vast majority of calories you burn in the day(about 60-75%). So, this means when you lose lean muscle mass, you will in turn be burning less and less calories throughout the day which will put you at a much greater risk of putting on nasty, ugly, unwanted body fat during the holidays. Make sense? Plus, losing strength will meant hat the next time you start to workout your perofrmance will be less than par and you'll get smacked right upside the head with that ugly work nobody cares to hear when it comes to training: Regression! Therefor, there are more clever ways to maintain or increase the number of calories you burn per day, both from exercise and from your normal daily activities, to stay fat-free this holiday season.

I promise if you use the strategies below you will maintain or even increase your current amout of Lean Muscle Mass and Maximize your daily calorie burn to the best to protect yourself from the holiday BLOAT.

1.) Perform atleast One Intense Strength Training Session Per Week!

Studies show that only one single strength training workout per week during times when you cannot train like you would like is an effective way to maintain current levels of strength and lean muscle mass. So, to best maintain where you currently are, shoot for atleast one good strength trining workout per week to stay buff during the holidays and prevent that unwanted regression. To maximize fat burning, perform three total body strength workouts and also perform three cardio interval workouts per week on non strength training days.

2.) Hit Your Totals

Your body is a moron. In other words, it can't tell the difference between 100 pushups performed in a row vs. 100 total pushups performed in a day. When you honestly can't find a five to 20-minute time slot to complete an effective total body workout, look for hidden chunks of time during the day that you can sneak in a certain amount of reps to shoot for a daily total. i.e. - 20 push ups when you get up, 20 push ups at lunch, etc...=100 per day!
Using this method throughout the da 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 them all at once.

It is important to note that this "Hit Your Totals" routine is merely a back-up option the the ideal 20 minute interval training workouts which are proven to burn nine times more fat than ordinary exercise. Short rest periods between rounds create the optimal hormonal enviroment for rapid fat loss and lean muscle gain, where as the long rest periods, full recovery, between movements do not. However, it comes down to effective versus optimal, so be sure to at least be effective this holiday season. (effective=Hit Your Total, optimal=50-10 Interval Workouts)

As we talk about in camp, make sure you get the most Bang for your Buck while doing these types of workouts. (i.e. - dealdlifts, lunges, pushups, rows, push press, high pull, etc.) Use the plan below to guide yourself into building your own "Hit Your Totals" workout. Adjust the repetition ranges accordingly base on your current strength levels. The only thing you need is your body weight, dumbbells, and/or bands. Perform this plan up to three times per week, resting a day between workouts. Make sure to alternate between Plan A and Plan B for variety reasons. You can either hit your total by doing one exercise first, or simply employ a circuit style setup.

The Hit Your Total Workout For The Holidays
Plan A-

Body weight Squats or Hip Extensions: 100-200 total
Push-ups: 50-100 total
DB/Band Rows: 50-100 total

Plan B-

Body weight Lunges or Single-Leg Hip Extensions: 50-100/total per leg
Off Chair/Couch Dips: 50-100 total
DB/Band Push Press: 50-100 total (feel free to swap pull-ups or pull-downs here if you have access to the equipment)

3.) Rage Against The 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, that was the former naughty kid in me raging, 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

I have been in some pretty incredible snowball fights in my day. Though I was always having a blast while pelting my friends behind some sweet built-by-Greg igloos, I was never aware of how exhausting a good snowball fight can truly be until I came indoors afterwards. My snowsuit was soaked with sweat and I had spent the last 30 minutes or so in total fight or flight mode. Talk about an awesome way to burn calories without even thinking about it! Get outdoors this holidays season and throw around the pigskin or have your very own “Ice Bowl.” 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!

It Rained inside my house! But here’s Some Exercises for Super Fast Belly & Thigh Melting Fat Loss and Lean Muscle Gain

2008-11-20T13:26:00.003-05:00

First off, I must apologize for not keeping the blog updated as of this week.

It has been a venturous week thus far.

There has been some pretty nasty colds going around...and on top of that...

It Rained INSIDE my house! Holy cow, this is no joke. Yesterday we had a main waterline on our second story burst open and flood the downstairs. Coach, Chair, Carpet, Ceiling, Floor...Everything got wet.

But guess what? We are still blessed with a roof over our heads. So again, I apologize for the blog postings.

So let's get back on track today, okay?

I'll Keep this as basic as possible for ya. The best exercises that induce rapid fat loss also produce lean muscle gain, and visa versa. All of these exercises have one thing in common: They Provide a UNIQUE challenge to your body AND involve many muscles in your body as possible = BANG FOR YOUR BUCK.

Scientific and real world studies have both shown that total body workouts are far more superior than isolated workouts when it comes to maximum thigh melting and muscle gain. Buts lets look into this a little further...

Let's drastically accelerate results by selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! Are you following me? Here's an example, squats are known best for being a great muscle builder with a serious fat melting effect. However, the squat goes from great to UNSTOPPABLE for changing your body for the better when you make it a combination move by adding rows or a press to each squat rep. Its obvious that you can reap more benefits this way since you are now involving your upper body into the king of the lower body exercise.

Its as simple as the Super Body Equation below:

Performing Total Body Exercises Within Each Total Body Workout -

More Muscles Used at ONE time =

More Calories Burnt + Greater Muscle-Building Stimulus =

Greater Fat Loss + Greater Lean Muscle Gain

I gotta tell ya the truth, I have a true love-hate relationship with the following moves I am about to share with you. I love them because of the unstoppable fat melting, and muscle building results they provide to help maximize body sculpting. Hate because they push me to my limits every single time I workout by leaving me in a pool of tears and sometimes a visit from my dear friend Mr. Pukie. In other words, these are not for the weak of mind, body, or soul.

With at any more delay, here are the official top 10 List of my favorite exercises in the world of fat shredding and lean muscle gain.

Exercise #1 - Power Clean + Squat to Overhear Press Combo ===Puke every time ;)

Exercise #2 - Any Squatting Combination Exercise- Squat Thrust/Burpee Variations, Squat to Overhead Press, Squat to Row, Squat to Chest Press, Braced Core Squat, Single Leg Squat plus curl to press, etc..

Exercise #3 - Any Lunge Combination Exercise- Alternating Lunge Plus Curl to Press, Alternating Lunge plus Twist, Alternating Lunge plus Chest Press, Alternating Reverse Lunge plus Row, Split Jump plus Jerk, Split Jump plus Curls, etc...

Exercise #4 - Any Push-Up Combination- Push-ups plus Knee-Ins, Push-up Rows, Spiderman Push-ups, Squat Thrust Push-ups, Ladder Crawl Push-ups

Exercise #5 - The Chop - Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags

Exercise #6 - Olympic Lifting Variations: Dumbbell or Kettlebell Cleans, Snatches, High Pulls

Exercise #7 - Dynamic Back Pillar plus 1-Arm Dumbbell Chest Press

Exercise #8 - One Legged Deadlift plus curl to press

Exercise #9 - Med Ball Snatch-Slam Combo

Exercise #10 - Dead Lifts Supersetted with Wall Ball - Med Ball

Here's a great highlight reel of the above exercises so you can add them to your own training routine at home for better results:

VIDEO COMING FRIDAY!

Well, I hope that you take my expert advice and jack up your training with these super deadly total body combination exercises. I guarantee you better results in less time by regularly employing these moves into your workouts. Of course its up to you to take your workouts, and body, to the next level.

I'll be sharing some more great exercises for those specific trouble spot areas (Thighs, Butt, Stomach, Chest, and Arms, etc..) that are holding your super body back in the days to come ;)

Making Fitness Fun!

Get After It!

Greg Smith
http://www.superfitcamp.com/

Lancaster Personal Trainer: Building The Ultimate “Bang for your Buck” Training Workout For Rapid Fat Loss

2008-11-11T10:20:00.004-05:00

Alright ladies, here’s what you’ve been waiting for…In the past, the cornerstone of most resistance training workouts has been performing exercises in a straight set format. This means you perform a certain number of reps for any given exercise or you perform as many reps as possible for a given exercise and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times based on your goals. When looking for more of a fat loss and lean muscle gain, shorter rest periods are more adequate. To get more of a strength or power emphasis, longer rest periods are prescribed.

So, what’s the problem with this style of training? Well, although straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to use your time while exercising. This is what I would call, “Getting the most bang for your buck” while at the gym or working out. In most typical commercial gyms you’ll see someone perform three sets of 10 reps for let’s say the bench press. They pump out 10 reps, go to the water fountain, talk with some buddies, look at themselves in the mirror, check out some girls, watch a couple of highlights on ESPN, and then gingerly walk back to the bench area to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one movement pattern (a horizontal push). That means you’d need at least in hour to perform four different exercises! Do you have time for that? I sure don’t!

A much more effective and “bang for your buck” approach to ordering your exercises would be utilizing the alternating set format. Now read this carefully, it will save you massive amounts of time and headaches. This is where you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. These types of sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Therefore, “More bang for your buck!” Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program and keeping your family time. There are several ways to perform alternating sets outlined below:

1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and squats)

2.) Tri-sets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

3.) Circuits: Alternate between four or more different exercises

Though supersets and tri-sets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:

The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise #1- Squats

Exercise #2- Dips

Exercise #3- Single-Leg Hip Extensions

Exercise #4- Pull-ups

Exercise #5- Leg Raises

Perform this circuit up to four times for a 20-minute total body fat burning workout.

Basically, in the same 15 minutes that it took to get in three sets on the bench, look at yourself in the mirror, chat with your buddies, you could have gotten in three sets of five different exercises for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).

To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is therefore simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:

Exercise#1- Double-Leg

Exercise#2- Push

Exercise#3- Single-Leg

Exercise#4- Pull

Exercise#5- Core

Here’s a workout video showing you a great circuit you can perform anywhere:

I’ll be sharing some more great circuit training workouts from my boot camps in the weeks to come ;)

“Making Fitness Fun”

“Double Your Money Back Guaranteed RESULTS!”

Greg Smith

www.Superfitcamp.com

Super Fit's New Online Community

2008-11-10T14:59:00.002-05:00

Hey Everyone!

I know some of you have already had the chance to go over to our new Online Community that we are putting together.

I wanted to open the invitation for all of you to go over there and sign up as members - Its FREE.

www.superfitbootcamp.ning.com just click the signup button on the left side.

This will be a place where you can talk to other campers, leave comments, check out videos, and pictures.

See You There!!

$10 A Session Week!

2008-11-04T13:53:00.003-05:00

Quick Reminder and explanation...

November 10th, 11th, and 13th we will have camp at 630pm.

The camp is open to EVERYONE. Doesnt matter if you are a current client or not.

You are allowed to come and join the camp for $10 per session, no holds barred.

If you bring a friend then you are FREE and your friend pays the $10 for that session.

If your friend wants to be free, then they bring a friend, and now that friend pays the $10 for that session.

Please RSVP if you are coming and have never been to camp before.

This Weeks Events of Lancaster Boot Camps!

2008-10-27T08:01:00.003-04:00

I just wanted to give some reminders of this weeks events.

Thursday from 655-715pm (between camps) Matt Warren will be in house with a Mini Nutrition and Product Training.

So if you are a 6pm camper, stay over the extra few minutes. If you are a 705 camper, please come early so you can be there.

Matt was a graduate of OSU with a B.S. in Nutrition. He also played football in '96 for the Buckeyes as a walk on. If you want to know more about how to get your eating regimen in check then make sure you are at this event.

If you are not a camper and reading this, call me at 740-277-7214 and we will see about getting you into the mix.

IMPORTANT: If you are a Lancaster Resident that wont be at camp Thursday due to Halloween then NO PROBLEM.

Friday at 6pm we will be doing the same thing at our Facility. We have a corporate camp that ends at 6 on Friday. Anyone that cannot make it Thursday is more than welcome to come Friday Evening.

NEXT THING:
If you are attending the United Way Walk, please turn your forms in as early as possible, we want to make sure you get your free tee-shirt from them. Which is only given to the first 250 people to sign up.

WARNING : This is Only for Spark and Advocare Product Lovers

The Originator of SPARK will be in Columbus on Saturday Morning. His name is Dr. Hackman, and he as been with Advocare since day 1. He is the man responsible for creating Spark Energy.

This event Starts at 10am. We will be carpooling, so let us know if you want a ride.

This is open to anyone and everyone. You can bring family, friends, and co-workers.

Here is some more info on Dr. Hackman

Pre-Post Halloween Workout at Super Fit Camp

2008-10-24T13:15:00.004-04:00

Lancaster Boot Camper Results

2008-10-22T01:32:00.002-04:00

I almost Forgot!

I just got finished doing measurements on one of our 6pm campers.

She has lost over 13inches in 4 Weeks!

Also,

We just had someone do our "Core 4" Advocare product regimen and los 34lbs in 30 DAYS!

Yes, its true. Yes, I will have his before and after pictures very soon.

Stayed tuned...

PS - have you watched the pumkin workout on the front page of our website www.superfitcamp.com

After watching in - go to our "Halloween" tab and download your own book on how YOU can do these at your home.

November 8th United Way and Super Fit Camps

2008-10-21T13:26:00.002-04:00

Super Fit Camps will be joining with United Way to participate in their 2 mile walk this year.

We are asking for anyone and everyone who can attend to please do so.

We have been asked to go for the "Most Walkers" award.

and we are sure gonna get it!@

Cost - $15

WHATS IN IT FOR YOU?

- The Feeling of Giving
- The community of walking with the SFC
- Tax deductible
- WE WILL REIMBURSE YOU THE $15 If you decide to join our Nov-Dec Camp
^ Thats a Steal!

- Complimentary Boot Camp Session After the Walk!!
- The great health benefits of a 2 mile walk and boot camp.

Let us know if you, friends, or family would like to go with us!

Lancaster Personal Training Back Yard

2008-10-17T00:48:00.002-04:00

Campers - I know how much you love seeing OTHER ppl get their butts kicked.

Here's another video of me and a male client training in the back yard.

Tires, Telephone poles, and Picnic Tables

The telephone poles weigh 105lbs and 140lbs

Tire is 600+lbs

Lancaster's New Fitness Training Facility

2008-10-14T12:00:00.004-04:00

A couple quick pics of the new place. Equipment is on its way!

And you thought I was kidding!

2008-10-13T13:02:00.002-04:00

www.Superfitcamp.com/halloween.html - go there and see what Superfit Campers will be doing with these pumpkins this month.

Putting the nephew and niece to work for the greater good of boot camp!

An Overlook of Lancaster Boot Camps workout tools for month of October.

Ava showing how its done!

www.superfitcamp.com/halloween.html - wanna see what we are doing with these?

Get Fit with Pumpkins?

2008-10-09T18:26:00.003-04:00

You might be wondering what the heck I'm talking about...

Well its true... We can get you to shed inches and burn fat with anything and everything.

For October, Super Fit Camp will utilize pumpkins!

Want to see what I'm talking about?

Veteran campers - do you want some "extra" curricular workouts?

If you aren't a camper - do you want some workouts and recipes that you can utilize this Halloween season?

Then GO GET IT! http://www.superfitcamp.com/halloween.html

Enter your email and name so you can receive our
Halloween Workout and Recipe E-book INSTANTLY.

If you like what you read - let me know! Greg@SuperFitCamp.com

Lancaster Fitness Boot Camp New Location

2008-10-08T22:56:00.003-04:00

We are moving our headquarters for the winter time!

Here is a map for ya'll.

Address: 2572 Setter Court, Lancaster 43130

Super Fit Camp at NBC4 Health and Lifestyle Expo

2008-09-30T01:44:00.005-04:00

Sept 13th we were asked to be the Only Boot Camp to perform LIVE on stage for NBC4 Health and Lifestyle Expo. We had a blast! Thanks to all the campers who were involved. Below is a quick video that I made over the weekend. Hope you enjoy. Its lengthy.

Super Fit "Fat Loss Seminar"

2008-09-29T00:48:00.004-04:00

After hearing a lot of the comments last week,
I have decided that it is time for a

TRUTH: Fat Loss Seminar

We are going to be teaching on the 5 Variables of Fat Loss

Wonder why we do the things we do?
Ever wonder why 95% of ppl fail diets?
Want to find out the TRUTH about burning fat Effectively

The Five Variables of Fat Loss
Cardio
Strength Training
Coaching and Accountability
Nutrition
Supplementation

Want to find out what specific products Jodi Nesbitt has used to lose 21lbs and over 10inches?

Come to our Seminar on October 1st

Where: Primrose Lancaster - http://www.primroseretirement.com/lancaster/

When: October 1st, 2008 - 7:00pm

Admission - $10 for those who are not signed up for next month.
If you choose to sign up afterwards, the $10 will be credited towards your
camp rate.

If you have questions, please ask.

Please email Greg@superfitcamp.com to reserve your spot.
Seating is limited at Primrose.

BTW - did you take advantage of our $127 rate for October Boot Camp yet?
http://www.superfitcamp.com/registration.html
The Offer Ends Octber 4th.
After that the rate goes back up to $145

Lancaster Personal Trainer - 300 Workout

2008-09-29T00:33:00.002-04:00

I got such good feedback from the original video of me getting my

butt kicked that I figured I would post another

ideo from "the other" trainers perspective.

This one may not be as flattering as the one I made of this workout ;)

Greg Smith For President!

2008-09-24T04:10:00.001-04:00

YOU WIN New Release - Greg Smith Training in New Jersey

2008-09-22T23:18:00.001-04:00

Well its pretty obvious that you ALL are excited about seeing yours truly get his rear end kicked. So here is a 5 minute video taken from Sunday when Josh set a Super Hard workout for me to do. I hope you all enjoy.

9-20-08 Lancaster Boot Camp Workout

2008-09-20T23:55:00.004-04:00

Its a new day for the Soldiers of Super Fit.

I vow to you that we will always keep the blog updated and full of meaty content from here on out.

How does that sound? Let me know your opinion by clicking the little "comments" link at the bottom of this post and giving some feedback.

Ok - so for those of you that were not at the Saturday Boot Camp...here's what you missed.

6 Station Circuit - 2 rounds of everything

group of two people at each station

You must continue your station until the group who is running around the tennis courts gets all the way around

It looked something like this

Slam Balls

Jump Rope

Agility Ladder

5 push ups / 5 sit ups

15 Burpees

1 Run around Tennis Courts

Coming to you from New England!

2008-09-20T23:30:00.005-04:00

Dear Soldiers of SuperFit,

Its about 1130pm on Saturday night and I just got back from "Ryan Lee's Boot Camp"

No, its not what you think. It was a business boot camp about how to make your Fitness Biz better.

side not -You are all about to see some crazy new equipment that NO ONE,
and I mean NO ONE, has in all of OHIO.

To make a REALLY Long story short, I have heard you ladies have quite thoroughly enjoyed the workouts while I was gone ;-)

Tmr Morning my buddy, who is also a trainer, is going to Kick my Rear end! We will be competing for time as follows...

25 pull ups
50 Dead Lifts 135lbs
50 Push Ups
50 24inch Box Jumps
50 Floor Wipers
50 Clean and Press 35lb Kettlebell
25 Pull ups

I'm sure that Monday Morning once I put the video up of me going through extreme pain you all will L.O.V.E. it.

Stayed Tuned for the Video of Yours Truly getting his total body crushed.

-G

p.s. - please dont take too much pleasure in my pain come monday when I can't move.

p.p.s.- We are about to unleash some new and exciting things coming late fall and into January
The next post I am unleashing some Polls...Please take part

Recent Updates

2008-09-17T13:58:00.003-04:00

Campers: Remember to bring your food logs Thursday

We are giving away gift certificates from a Brand New Sponsor School Colors

October and November will be a Flat Rate of $127 for 4 Weeks - 12 Sessions

Please sign up as early as possible. I will be updating the website in order to take payment for the $127 with in the next 24hrs. We are expecting our camps to fill up quicker than ever at this special price.

We will be at our new facility next month by Meijer, along with new Equipment. Yes, we will still be outside, once it gets dark we will be moving inside

Current Campers ONLY - You will recieve an additional $25 OFF for EACH person you refer that signs up for next month. Meaning this, if you get 1 person to sign up with you for October your cost will be $102!!!

Lancaster Queens of the Mountain!

2008-08-21T22:13:00.005-04:00

Lancaster Boot Campers Conquer the Mountain,

in record timing I might add.

Me, Laura, Jodi, Momma, Brenda, Amy, Nancy, Deonna, Joni

Debbie, Misty, Steph, Lori, Hailee, Sue the Slug, Donna

GOOD JOB TEAM!

This Just In...!

2008-08-14T11:40:00.002-04:00

Testimonial:

"I feel like I can finally enjoy doing more with

my children because I have more energy!"

"I can't believe what a difference only 4 weeks of fitness boot camp has made in my overall fitness level. Not only did I lose weight, inches and body fat, but I have more stamina as well. I have been able to tolerate the summer heat much better than I could before. I feel like I can finally enjoy doing more with my children because I have more energy! I'm anxious to see more results as I continue."

- Wendy S.

2 Weeks of Workouts Free?

2008-08-04T16:39:00.004-04:00

IMPORTANT NOTICE:

Someone has gotten ahold of my website account

and posted that we are giving away

two weeks of boot camp workouts

Holy Smokes.

-My apologies-

BUT, we are gonna have to go ahead and go through with this one.

Go to www.superfitcamp.com and Sign up in the pink little boxes.

We will send you 2 weeks of bootcamp workouts right to your inbox.

ALSO,

Apparently this person wants us to give away

1 Complimentary session to all of those

that would like to try the camp out.

This ^ will be for a limited time only.

Grab a spot while this lasts.

We will be changing our site back as soon as we can figure out what happened.

Until then, the offers stated are GOOD!!

Get Off the Fence...

2008-07-29T15:36:00.005-04:00

Here are upcoming openings for the next camp Aug-4 thru Aug 28

August 4th- August 28th

6:00am - 3 spots as of 330pm 6/29/08

6:00pm - 2 spots as of 330pm 6/29/08

7:15pm - 2 spots as of 330pm 6/29/08

We will NOT take more than 10 people per camp. Period.

If you are still on the fence, look at the results below.

If you truly want to drop body fat, increase strength, and feel better.

We are 100% guaranteed to do just that.

SuperFit Camp

"Where you're not just a number in the crowd."

Family Owned and Operated

The Nitty Gritty Details, Lancaster's Boot Camp Who's Who

2008-07-25T03:20:00.005-04:00

Lancaster Boot Camp Results - Does your program do this?

Click Picture for Large View

6am Boot Camp Results

6pm Boot Camp Results

7pm Boot Camp Results -

Don't you hope to be in your 60's doing 36+ Pushups in 60secs? I DO.

Results Results Results

2008-07-24T05:19:00.002-04:00

Isnt that what you pay us for? Results.

Well, I'll tell ya what...

Last night we had our final testing for 7pm camp.

The Results seriously speak for themselves.

Susan Enlow went from 4:37 around the ponds, to 3:41!
Thats :56 seconds FASTER!!

Hailee Richards went from 15 Push-ups in 60 Seconds to 40 !!
Thats 25 MORE push ups in 60 seconds.

Donna Menigat, Phd - Went from 16 Push ups to 42 !! WOW

^^ Donna also went from 72 squats to 160 in 4 Minutes - Is that more than double?

Truly Amazing.

Its Around 4 am right now and we are getting ready to go test the 6am camp.

We will have spread sheets up later today showing EVERYOnES's results
side by side.

Oh yeah, Debbie Swinehart went from 3:25 to 2:47 in the run...

Lori went from 3:56 to 3:06 - 50 Seconds SHAVED OFF.

Does YOUR program get these results?

Stay Tuned For More...

Measurements will be soon.

Lancaster Boot Camps are ALIVE!!

2008-07-03T20:53:00.003-04:00

Well everyone,

The first week is over with....whew.

First let me say, I hope you all have a great Holiday Weekend.

The Good Part = I am excited to announce the winners of our Camper of Week Awards.

6am Camp:

- Anita Peters
- Laura Gray

6pm Camp

- Jodi Nesbitt

7pm Camp:

- Donna Menigat, PhD
- Debbie Swinehart

Everyone did an AWESOME job today.

It was great to see some competitiveness come out in you ladies.

Teams were evenly matched and each game came down to the wire.

Keep up the hard work, hope you enjoyed the little game we played today.

I look forward to seeing you all Monday.

Stayed tuned for more videos of SFC campers to come!

Super Fit Camps - "Making Fitness Fun Again!"

Blank Food Log Now Available !

2008-07-03T20:50:00.002-04:00

Update:

If you have been looking forward to
your next week of logging food,
so have I!

Click the link on the left thats
labelled "Blank Food Log"

Save it to your computer.

You can email this to me by Midnight Every Weds
or turn the hard copy in at camp on Thurs.

Whichever you prefer.

Here's.....the Results!

2008-07-01T12:00:00.006-04:00

Here are the Testing Results from our First day of Camp.

Click the image from your camp time and it will enlarge for ease of reading.

6am Campers

6pm Campers

7pm Campers

HealthE Tip of the Week!

2008-06-25T02:23:00.002-04:00

Breakfast: The best way to begin your day
Excerpted from: The Mayo Clinic Staff, Feb 14, 2007

It might be the last thing on your morning to-do list, or it might not be on your list at all. But a healthy breakfast refuels your body and jump-starts your day. So don't overlook this important meal. Select healthy options that fit your taste and lifestyle, and put breakfast back into your morning.

Breakfast not only starts your day off right, but also lays the foundation for lifelong health benefits. People who eat a healthy breakfast are more likely to:

· Consume more vitamins and minerals and less fat and cholesterol.

· Have better concentration and productivity throughout the morning.

· Control their weight.

· Have lower cholesterol, which reduces the risk of heart disease.

Breakfast is especially important for children and adolescents. According to the American Dietetic Association, children who eat a healthy breakfast are more likely to have better concentration, problem-solving skills and eye-hand coordination. They may also be more alert, creative and less likely to miss days of school.

A healthy breakfast should consist of a variety of foods, for example, whole grains, low-fat protein or dairy sources, and fruit. This provides complex carbohydrates, protein and a small amount of fat -- a combination that delays hunger symptoms for hours. Whether you opt for traditional options, such as yogurt, whole-grain muffins or ready-to-eat cereal, or less typical foods, such as leftover vegetable pizza or a fruit smoothie, you can get the nutrients and energy you need to start your day.

To make a healthy breakfast each day, choose one item from at least three of the following four food groups:

· Fruits and vegetables. Fresh fruits and vegetables, 100 percent juice without added sugar

· Grains. Whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or melba toast

· Dairy. Skim milk, low-fat yogurt cups or low-fat cheeses, such as cottage and natural cheeses

· Protein. Hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon

For a healthy breakfast on the go, munch dry, ready-to-eat cereal with a banana and drink a small carton of low-fat or skim milk. The best cereals are those that are higher in fiber. If counting calories, choose cereals that are lower in calories. Oatmeal is another good choice, and don't forget eggs, including hard-boiled eggs, which are easy to take with you. Although the yolk contains fat, it is mostly unsaturated fat. Plus, eggs are full of nutrients, including protein, vitamins A and B-12, folic acid, and phosphorus.

If you dislike regular breakfast foods, try something different, such as:

· Leftover vegetable pizza

· Low-fat yogurt topped with fresh fruit or whole-grain cereal

· Vegetables, salsa and low-fat cheeses wrapped in a tortilla

· Fruit smoothie with some low-fat yogurt and wheat germ

· Whole-wheat crackers with low-fat cheese

Eating out can be healthy! You can even make healthy breakfast choices at fast-food restaurants. Whole-grain bagels, rolls and English muffins are better for you than fat-filled doughnuts, scones, croissants or biscuits. Stay away from oversized breakfast sandwiches, bacon, sausage and whole milk.

One of the most frequently-used excuses for skipping breakfast is lack of time. A good way to overcome this is figure out what you will eat the night before and get up 10 minutes earlier to enjoy it, or pack something to take with you.

Many people think they are saving calories by skipping breakfast, but chances are you will be ravenous by lunchtime. This may lead to eating more, or your hunger at midmorning may tempt you to indulge in a high-fat treat that someone brought to the office. Thus, more calories are being consumed in the long run. Making nutritious breakfast choices can set you up for healthier eating all day long, not to mention jumpstarting your metabolism and energy level.

P.S. - If you are looking for a perfectly balanced breakfast for those of
you on the go. Check out these Meal Shakes that mix with water and taste great, 100% guaranteed too!

Whew Baby, Are we ready to Rock n' Roll?

2008-06-25T02:10:00.003-04:00

Hey Everyone,

I know some of our Veteran Campers asked to see
some pictures of our trip so here they are.

Grand Canyon!

2008-06-17T23:34:00.002-04:00

Hey Everyone!

We just wanted to let everyone know that the blog will be stagnent until Monday the 23rd.

We are taking a trip to the Grand Canyon.

Sedona, AZ.

We would also like to Thank EVERYONE that has signed up for our upcoming Boot Camp. You all have blessed our business and we look forward to serving each of you.

Oh yeah, make sure you go into some of the older posts.

Veteran Campers - Let us know what you think of the videos.

You can comment by pressing the little "_ comments" button at the bottom of each post.

Video Compilation of May/June Camp

2008-06-15T13:23:00.003-04:00

Here are 2 video comps of the last boot camp

where Every camper incinerated body fat %

2nd One

The Results Are In!

2008-06-12T23:33:00.002-04:00

SFC: Its that time again...

Mrs New Client: What time is that?

SFC: Last day of Boot Camp was tonight
Well, I shouldnt say last, considering 85% are returning for NEXT CAMP!

Mrs New Client: Really? 85%, thats awesome.

SFC: You're telling me. The only one's that AREN'T is due to scheduling problems...

Mrs New Client: That must mean there are some results happening?

SFC: Speaking of Results, let's just post them from our last camp!

Look how EVERY Camper went up in reps!

Also, EVERY Camper went Down in Body Fat %

Ginger:

60sec Push Up Test
5/19 -------------- 6/12
20 reps -------------- 34 reps -------------- +14!

Tabata Squats
5/19 -------------- 6/12
7 reps -------------- 13 reps -------------- +6!

Lap Around Pond: 4:05

Debbie:

60sec Push Up Test
5/19 -------------- 6/12
8 reps -------------- 24 reps -------------- 3x!! +16 TRIPLE

Tabata Squats
5/19 -------------- 6/12
6 reps -------------- 11 reps -------------- +5

Lap Around Pond: 4:12

Jadine:

60sec Push Up Test
5/19 -------------- 6/12
20 reps -------------- 36 reps -------------- +16!

Tabata Squats
5/19 -------------- 6/12
6 reps -------------- 13 reps -------------- +7, more than double!

Lap Around Pond: 3:43

Kendra:

60sec Push Up Test
5/19 -------------- 6/12
11.5 reps -------------- 23 reps -------------- (2x) can you say double the amount? KENDRA CAN

Tabata Squats
5/19 -------------- 6/12
8 reps -------------- 11 reps -------------- +3

Lap Around Pond: 4:54

Linda:

60sec Push Up Test
5/19--------------6/12
14 reps-------------- 23 reps -------------- +9 WOW

Tabata Squats
5/19-------------- 6/12
5 reps-------------- 9 reps -------------- +4

Lap Around Pond: 4:01

Donna:

Lap Around Pond: 3:55

The Ones Who Are Always Early

2008-06-12T16:16:00.002-04:00

Kendra Brown, Crystal Jones, Jadine Stalter, Ginger Caito

Affirmations for a HEALTHY MIND and BODY

2008-06-11T22:27:00.000-04:00

Everyday I am growing healthier.
Everything I do adds to my health and beauty.
Everything I eat adds to my health, beauty and attractiveness.
I am good to my body and my body is good to me.
I am now slender, strong and in perfect condition no matter what I do.
I am growing stronger and more powerful everyday.
I get hungry only for the foods my body really needs.
The more I love and appreciate myself, the more beautiful I am becoming.
I am now putting my health in order, preparing to accept all the good that is coming to me.
I give thanks for all the good that I have and all the good things to come.
I deserve to be healthy and feel great.
I give thanks for ever increasing health, beauty and vitality.
It is natural to feel great.
Today I am grateful for: (say 10 things; does not matter if it is small, silly, large or serious).
Take 5 minutes and visualize how you feel now that you have reached all of your health and wellness goals. Really feel the emotion and excitement now that you have reached your goal!

ADVOBUS IS IN TOWN

2008-06-08T21:29:00.008-04:00

v- Watch Video - v

>>>

<<<

PICTURES

Making Smart Choices at the Grocery Store

2008-06-07T15:40:00.000-04:00

Are you making the right choices when you walk down the aisles of the grocery store? If not, you may be setting yourself up for failure when it comes to healthy eating. Remember, if you don’t have junk food around the house, you’re less likely to eat junk. If all you have is healthy food around the house, you’re forced to make smart choices. So let’s take a look at what you should be stocking your fridge and cabinets with.

Fridge

- Cottage cheese and Yogurt: Mixed with chopped nuts or berries makes a great mid-morning or mid-afternoon meal.

- Chopped walnuts, almonds and pecans: Great source of healthy fats.

- Eggs: One of nature’s richest sources of nutrients and high quality protein.

- Avocados: Great source of healthy fats, fiber and other nutrients.

- Whole grain wraps and whole grain bread: Look for wraps and bread with at least 3-4 grams of fiber per 20 grams of total carbs.

- Leaf Lettuce and Spinach: Salads are a great addition to dinner.

- Homemade salad dressing: Use balsamic vinegar and extra virgin olive oil mixed with your favorite herbs and spices. Store bought salad dressings are very high in sodium and use highly refined soybean oil.

- Fruits: Contain natural sugar but the fiber in most fruits slows down the carbohydrate absorption rate and glycemic response.

Freezer

- Frozen Berries: A great source of antioxidants. Mixes well with protein shakes, smoothies, oatmeal, yogurt and cottage cheese.

- Frozen Veggies: Very high nutrient content compared to the fresh produce.

- Frozen Fish: Try different varieties to get your daily dose of omega 3’s.

- Frozen Chicken: Put individual servings in plastic bags for a quick, convenient dinner option.
Cabinets

- Oatmeal: High in fiber and a great way to start off your day.

- Various Antioxidant Rich Teas: Green, white and chamomile are some of the best.

- Brown rice: Always choose brown over white.

- Black or Kidney Beans: One of the best sources of youth promoting antioxidants.

- Tomato Sauce: Great source of lycopene. Just watch out for brands that are loaded with high fructose corn syrup.

Remember, you always have a choice.

2008-06-07T15:13:00.002-04:00

2008-06-06T00:47:00.001-04:00

It Just FEELS good!

2008-05-30T17:17:00.002-04:00

LAdies -

What can I say, you are seriously the most competitive group I've ever dealt with...

You guys did a great job on Thurs.

At first it looked as if the Red team was going to blow by the Green team with a shut out.
v
v
v
v

But

v
v
v

Then

v
v
v

The Green team came back with 2 Wins IN A ROW to take best of 3!

Joni and Kendra - You guys fully deserve a round of applause "CamperS of the Week"
Hope you enjoy your prize.

I wish everyone the best of luck Monday with Beth ;)Please come back for Tues...haha.

Hope you all have a great weekend and enjoy the Graduation Parties.

Summer Breeze Makes Me Feel Fine

2008-05-27T20:10:00.005-04:00

OH MY!!

Ladies...

Tonight was the most competitive bunch of Queen Campers I ever did see.

First off, Jadine Queen of Plank. You're amazing.

Second off, Mrs. Jones, Holy Moly, Wall Sit extraordinaire.

Third, Linda and Ginger, you guys RoCkeD TodAy with reverse plank holds!

Let me tell you what, I never thought you guys would be soo competitive for Canisters of Spark.

There must be something to that product?
or maybe you just wanted to be able to say "I won".
Either way, you guys are a great group and I enjoy every minute.

Look forward to Thursday, Camper of the Week Award and Super Fun Day!

Keep up the good work.

"You can't pursue what you can't see"
See yourself healthier and more fit.

New Campers Lookin' Good!!

2008-05-20T19:18:00.003-04:00

Hey Everyone - Posted below are your initial testing information.

Camper / Tabata Squats / Pushup 60sec / Lap Around Pond

Jadine - 6 /20/ 4:17
Debbie - 6/ 8/ 5:19
Crystal - 6 /20 /4:19
Linda - 5 /14/ 4:13
Kendra - 8/ 11.5 /5:40
Joni - 7 /19/ 4:16
Ginger - 7/ 20/ 4:16
Donna - 7 /16/ 4:11

Great job on your first two days! You all are doing an awesome job.

Look forward to Thurs!!

HealthE Tip of the Week!

2008-04-29T01:14:00.002-04:00

Everyone be sure to check your emails today for the HealthE Tip of the week!

Post your comments or questions here.

Rollin' the Dice!

2008-04-20T23:16:00.003-04:00

I just wanted to say that everyone did an awesome job with the dice game this past weekend. You all kept up a good pace and pushed yourselves to the last minute. I hope that you all enjoyed and that you're looking forward to next event.

The winners of our Team Obstacle Relay on 4/19/08:

Kathy Hyme
Brandie Waddell
Donna Smith

It was a close one!

First Week Testing Results

2008-04-18T12:08:00.002-04:00

Date 4-12-08 Test Results

Rising Circle Run:

Stephanie - 3:14
Brandie - 3:25
Kathy - 3:34
Ginger - 4:12
Jenice - 5:12
Donna - 5:11

Push-up Testing - Avg. of 2 60 second rounds

Kathy - 20.5
Ginger - 20.5
Jenice - 15.5
Brandie - 10 - on the ground - 28 inclined
Donna - 15
Stephanie - 7 on the ground - 16 inclined

Tabata style squat test:

Brandie - 14
Stephanie - 12
Jenice - 11
Kathy - 7
Ginger - 6
Donna - 4

Off To A Good Start!

2008-04-13T01:13:00.005-04:00

Hey Everyone! Just wanted to say it was nice meeting all of you today. Everyone did a great job today with the testing. It was like you were all a bunch of veteran campers!

Drink plenty of water this week and make sure you stretch to help out with the soreness. We are excited for the things to come in the next 5 weeks. We hope that you enjoyed your first day and that you look forward to next Saturday.

"Unless you try to do something beyond what you have already mastered, you will never grow."

Read your manuals, I look forward to your questions.

Fat burning tips to get you started!

2008-04-11T02:22:00.002-04:00

Eating foods to burn fat

- carb science (carbs spike the fat-storage hormone INSULIN)

- Carb intake rules: no more than 30g/sitting and 100g/day max

- Body for Life (reduced carbs and shakes)

- Water: 1 gallon/day (4 liters), 30% increase in metabolism, DRINK UP.

Start Reducing workout time and burning more fat at the same time!

-Strength training w/ intensity - Yes, this means weights. If you're unsure of what to do, let me know, I'll send ya some pointers.

-minimize rest, up the resistance: Go hard, minimal breaks between sets.

-Interval cardio: peak intensity every 3rd minute - If you get ANYTHING at all from this entire message please learn this.
Working out for 45-60minutes on the treadmill is doing more harm than good. Workout for 15-20 minutes on a cardio machine. Every 3rd minute you go as hard as you can, the 2 minutes between make sure you are going at a good steady pace. This will leave you burning fat all day. Google "interval cardio" and read up.

Timing food around your workouts to feed muscle and burn fat

-Morning Routine: 1st thing in the am is the best time to work out. If this absolutely can not be done, than make sure that you keep your carb intake to a minimun 1 hour before and 1 hour after your workout. If you feed carbs before or after your workout than your body will burn them and not the spare tire around your belly for fuel.

-Afternoon: enter in fat-burn mode (Protein @ 3pm, Spark Energy @ 4:15)

Cycling your fitness and nutrition to keep your metabolism fresh and your body guessing

- Switch up your carb intake some weeks - 50g/day or 100g/day weeks

-Resetting on weekends

- Take a day of pure rest

How Brandie Waddell Lost 29lbs in 3 months~!

2008-03-30T22:36:00.004-04:00

Hey Boot Campers! I know a lot of you have been asking so I figured that I would make this easy. If you are wondering what regimen Brandie Waddell was/is on in order to lose her 29lbs in 3 months than your prayers have been answered. Click the link below and check it out.

You can always change the flavors of any products. This is just the regimen. I look forward to seeing you all April 12th for the next event in Rising Park.

40 Days to Fit Challenge Click Here!

Results 100% Guaranteed!

2008-03-25T13:10:00.002-04:00