Training for The Warrior Dash

Become a Warrior
Personal Best Fitness Boot Camps are a 4 Week outdoor exercise experience that will motivate and inspire you to reach your Personal Best. Whether seasoned Couch Potato or Ironman triathlete, your workout will be perfect for you.

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Below you will find a comprehensive list of what is included in our amazing program:

Outstanding Training- led by highly qualified and certified personal trainers. We know how to get you MAX Results in MINIMUM TIME!

Monthly Before and After Measurements- taken during the first and last week of the boot camp month either before or after your training session. (Not mandatory, but great to track progress!)

One-On-One Fitness Diagnostic Consultation- with Meghann, to assess your measurements, goals, and fitness desires, and to create your action plan! Great for keeping you on track month to month.

Tutorials for the Newbie- what to bring to Boot Camp, and basic Boot Camp exercises showing proper form.

Nutrition Crash Course and Challenge- given once per month, at the start of each Boot Camp session.

· Covers everything you need to know nutritionally to get started on your healthy path!

· Grocery Lists of the best foods to buy

· Quick and Easy Snack Ideas

· How to Survive Going Out to Eat (while sticking to your goals!)

Access to our Monthly Grocery Shopping Tour-
($20, by reservation only)

Option to Participate in Fitness Testing- offered by Boot Camp coaches usually during the first week of each month.

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What should I bring with me to Boot Camp?
1. Water!
2. An exercise mat-I recommend going to an outdoor/camping store and purchasing a mat that you would put under your sleeping bag. They are soft, durable and you won’t mind getting them dirty!
3. A towel (this could also work if you don’t have a mat)
4. Wear sunscreen
5. DON’T WEAR YOUR NICE CLOTHES TO BOOT CAMP! (Because that will inevitably be the day we end up in the dirt…)
6. Consider wearing “weight-lifters” gloves (the fingers are cut out). There are times when your hands will be on concrete or a park bench, and the gloves keep your hands comfy!
7. We are recommending that Campers buy their own jump rope. We will have them there for you to use, but many people prefer their own!and you may want to bring set of dumbbells with you. If you are just starting out, go with 3-8 pounds. If you are seasoned, go with 8-15 pounds.

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Your Drill Sergeant - Maghann Carey
Meghann is a graduate of The National Exercise and Sports Trainers Association (NESTA), and specially certified in biomechanics and core conditioning. Her knowledge and know how in getting her clients fit and ripped are outstanding, and she has a gift for keeping people accountable to their goals.

Don't be fooled, however, about her easy smile and nature, she kicks some serious butt here in the gym and she's had grown men crying for mercy. Join us for our Boot Camps and you too, can experience the results and the glory.

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Do You Make These Running Mistakes?

Putting speed over form - Don't confuse speed with intensity. Intensity is important, the harder you work, the quicker results will come. Speed, on the other hand, can get you injured. Because speed for speed's sake almost always compromises form. And when you break form, not only are you not working the muscles properly and optimally, you're also possibly putting yourself in a position where a muscle, ligament or tendon can be improperly stressed...and damaged. Nothing will stop your results in their tracks like an injury will, so please, please be careful and use correct form. This is one of the many places where it is so valuable to get expert guidance, feedback and coaching. Just looking at a picture in a magazine or book, or even watching the exercise performed by someone else on a video, can be deceiving. For optimal results, use optimal (correct) form at high intensity. If you'd like a primer on form, function, proper technique and injury avoidance, I encourage you to give us a call and come in for a complimentary run clinic. Our gift to you!

Reading a magazine while doing cardio - Reading takes your concentration away from the task at hand, which is an intense, heart-pumping workout. And all sorts of bad things can happen when you're not focused on what you're doing while running along at 6mph on the treadmill, or even when you're on a stationary bike. I've seen it all, and some of the spills I've witnessed weren't pretty. DOH! If the person could get back up, he'd get up with an embarrased look on his face, that's for sure. But really, it's not about embarrasment, it's about safety and getting results. I'm not trying to be a scrooge, I just want you to know that getting results, particularly if you want them fast, requires focused effort. You can't do that while reading about "Brangelina" or even about the price of oil! Instead of a magazine, put on your Ipod with some motivating music...and rock it out!

Ignoring weight training - Guys obviously understand the benefits of weight training, but ladies...not so much. And I get it. You don't want "bulky" muscles. But the truth is, that just won't happen. Remember, muscle is more compact than fat. And women don't have the muscle building testosterone men have. So, when a woman trains with weights, your body literally shrinks. It doesn't expand, and certainly won't get "bulky." Instead, you'll enhance your feminine curves by toning them up, and tightening them down! Tight, toned and terrific is what you get from weight training...done right. Again, come in and we'll show you the right way...for free.

OK, so now you understand a few of the common mistakes that sabotage results. I hope you're put them to practice in your workouts. And if you need help, you know how to reach us to help you meet your Personal Best.

Burn Ab Fat In Less Time With THIS Type of Exercise

When it comes to getting a flat stomach, most people think they need to do long, boring cardio.

You know the kind I'm talking about -- where you spend over an hour on the treadmill or elliptical machine. And if you do this kind of cardio long enough and often enough -- you just might burn enough calories to lose a little bit of ab fat.

But who wants to spend hours in the gym?

That's why if you want to lose ab fat in the most time-efficient way possible, you've got to do high-intensity cardio. With high-intensity cardio you can be in and out of the gym in 20 - 30 minutes.

Not only will you save time (especially if you're like the rest of us -- busy, busy, busy!) but you'll actually burn more fat.

A study from the
University of Virginia confirms this.

Subjects were divided into three groups. One group did no exercise. The second group did your run-of-the-mill low intensity (long) cardio.

The third group did high-intensity cardio.

The result?

In the researchers' own words, "The present data indicate that body composition changes are affected by the intensity of exercise training with HIC (High-Intensity Cardio) more effectively for reducing total abdominal fat and subcutaneous abdominal fat."

In plain English -- high intensity cardio will burn off more stubborn stomach fat than low-intensity exercise or no exercise at all.

So how do you do HIC?

Simple. Pick an traditional cardio exercise.

Good options are the treadmill, upright stationary bike and the elliptical machine. .

Then, you simply alternate between short burts of all out effort followed by rest.

For example, say you're on the treadmill. For the first minute you might do an all out sprint. Then for the second minute, bring it down to a light job or brisk walk while you let your body recover.

Repeat this process for the next 20 minutes (30 if you're "gun ho!" about losing your ab fat), alternating between a minute of all-out intensity followed by a minute of rest.

Do this style of cardio three times a week in addition to your regularly scheduled weight training sessions and you'll have the body of your dreams in no time!

One more thing --

If you've been struggling to maintain an optimal level of health and fitness and are serious about getting this area of your life handled once and for all -- then make sure to take advantage of your FREE Fitness Consultation (an $65 value).

During this consult, you'll receive detailed information on how to get fit that's tailored to YOUR body.

There's no obligation and it's totally and completely free.