Thanksgiving Day "Burn Fat & Give Thanks Workout"

Let’s face it, most everyone overeats on Thanksgiving. Here’s a way to lessen the damage and help sick kids at the same time.

Join me on Thanksgiving morning (Thursday, November 24th) at 9:00 AM for my 2nd annual Burn Fat and Give Thanks Workout. All proceeds will benefit St. Jude Children’s Research Hospital, where no child is ever turned away due to parental inability to pay and no family is billed for services not paid by insurance.

You'll get a great workout, rev up your metabolism, burn fat, and hang out with other cool people.

Give thanks for the healthy kids in your life. Donation is $20, or bring a friend for just $10 more.

All fitness levels are invited. Exercises will be adapted or substituted, as necessary. Anyone 12 and older is welcome to participate.

Call Mickey at (717) 509-7777 for more info or to let me know you’ll be attending.

If you can't make it, please consider making a donation or sponsoring another participant.


       Body & Soul Fitness Studio
       618 Columbia Avenue
       Lancaster, PA 17603

       Plenty of free parking

Workout for the Lancaster Public Library

As you may be aware, the Lancaster Public Library recently lost $50,000 in funding from the city. The good news is that a local jeweler (Edward J. & Co.) has offered to match any funds raised by the community, up to $25,000. Here's an article about it ==> Jeweler offers to match donations to Lancaster Public Library

On Saturday, January 8th, the proceeds from our regular charity boot camp will go to the library. Donation is $20 and participants are encouraged (but not required) to get sponsors. Every dollar helps and will be matched through the "Diamond Challenge". Please sign up and spread the word. If you are unable to work out with us, please consider sponsoring another participant.

The workout will last approximately 45 minutes, including warmup and cooldown.

All fitness levels are invited. Exercises will be adapted or substituted, as necessary. Anyone 12 and older is welcome to participate.

Please let me know if you'll be attending. You can RSVP on Facebook at Workout for the Library or call me at (717) 509-7777.


Workout for the Library
Saturday, January 8th  9:00 - 9:45 AM
Donation $20 (plus sponsors if possible)

Body & Soul Fitness Studio
618 Columbia Avenue
Lancaster, PA 17603
(717) 509-7777

Plenty of free parking

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7 Keys To Finding The Right Boot Camp For You

Yesterday, I wrote about the many benefits of fitness boot camps. There's also been a lot of buzz lately about boot camps being one of the hot trends of 2011 so I expect to see just about every gym and trainer starting a boot camp. I obviously think this style of training is a great option for people; that's why I started No Pink Dumbbells Boot Camp a year and a half ago.

I'm glad boot camp training is becoming more popular but if you're interested in getting started, it's important to know that all boot camps are not created equal. 

What to look for in a boot camp:

1. An experienced and knowledgeable instructor. A good workout program (in the gym or in boot camp) involves more than just throwing together a bunch of tough exercises or running, running and more running.

It's easy to just run people into the ground and that's what a lot of boot camps seem to do. Unfortunately, many exercisers think that if they're not totally exhausted at the end of a workout it wasn't hard enough, which makes it easier for these types of camps to exist.


2. Make sure the instructor conducts a proper warmup and cooldown. Your warmup should include movements similar to the exercises you'll be performing, not just jogging around the park or 5-10 minutes or using some cardio equipment.

3. How many people are in the camp? If there are 30-40 people exercising along side of you, how much attention will you get?

There's a reason why I describe my boot camp as group personal training. It's extremely rare to have 15 or more people in a training session and boot camp is not my workout time. I'm watching my campers; making sure they're doing the exercises correctly, encouraging them, suggesting heavier or lighter weights, giving them easier or harder versions of exercises, etc. Which leads up to...

4. Does the trainer give variations of exercises or optional exercises to those who aren't yet capable of performing certain moves? You're much better off doing easier exercises with good form than trying to do a harder exercise poorly. If you focus on good form at whatever level you're currently at, you will get stronger and be able to progress to more challenging moves safely.

5. Any good workout includes a strength component. Whether your goal is fat loss, general good health, stronger bones, aging independently, disease prevention, etc., strength training is a must. Running and doing hundreds of jumping jacks and crunch variations does not make a good workout, regardless of how breathless you get.

6. Find an instructor who challenges you but never encourages you to work through pain or injury.

7. Do you feel welcome? If you try out a boot camp and the other members aren't welcoming, think twice about signing up. A main advantage of group training is the camaraderie and encouragement of the group. If people are cliquish or act superior, find another camp.

If you want to learn more about my boot camp, please visit NoPinkDumbbells.com

New to boot camp training? Mention this blog post and get one week free.

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What's So Great About Fitness Boot Camps?

There's a lot of buzz lately about fitness boot camps and you may be wondering if joining one would be right for you.

So, what's so great about boot camps?

* Motivation. Exercising in a group is more fun and more motivating. It's human nature; you push yourself harder when everyone else is pushing themselves, too.

* Variety. Are you tired of the same old boring cardio and strength training routines? At many boot camps, you never know what you're going to get from one day to the next (besides a great workout). You may end up doing a circuit, a challenge workout, an all-bodyweight routine, a partner workout, etc.  

* Accountability. If you're someone who has a hard time getting your workouts in each week, a set schedule and accountability may be just what you need.

* Savings. You get the instructional benefits of personal training, along with the support and camaraderie of the group at a fraction of the cost of one-on-one personal training.  



* Efficiency. No need to spend mindless hours on the treadmill or elliptical. You'll get a whole body strength and cardio workout in each boot camp training session. The workouts are done for you; no need to think about or research what exercises you should do, what type of training will get you the best results, etc.

If you're looking for a fun and challenging way to get results, spice up  your boring routine, or push yourself to a new level of fitness, try a  fitness boot camp.

If you're near Lancaster, PA, you can get more details on my fitness boot camp at NoPinkDumbbells.com 

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How USA Today Got It Wrong (And What They Got Right)

I just came across an article from USA Today about 2011 Fitness Trends ==> Boot camp, strength training will top 2011 fitness trends

What they got right...

• "everyone from teenagers to the elderly should be strength training"

• "Boot-camp workouts, strength training and core exercises are among this year's top 20 trends."

• Regarding boot camp workouts: "These structured, high-intensity workouts, modeled after military-style training, include cardiovascular, strength, endurance and flexibility exercises." 

What they got wrong...

• Regarding boot camp workouts: "Expect the workout to be led by a drill sergeant who has little to no patience for people lagging behind."

Someone didn't do their homework. There ARE boot camps run that way, some led by former military members and there's nothing wrong with that. They cater to those who are looking for a certain kind of atmosphere and are most likely more physically active than the average American. However, the majority of fitness boot camps are not like that.

My boot camp, No Pink Dumbbells, has members in their teens up to the late 50s but it's far less about age than the desire to challenge yourself and improve.  My regular boot campers could put people half their age to shame, not because they came in fit but because they worked at it and persevered. 

Yes, it's a tough workout; it's supposed to be! But it's tough at YOUR level. The best boot camp instructors can adapt an exercise if it's too tough or offer a substitute. As you get stronger, you'll challenge yourself at your new level of fitness. That's how you get the body you want.

• "some fitness professionals now use such novelties as kettlebells and stability balls."

Stability balls and kettlebells are not novelties. Kettlebells originated in Russia and have been around since the 1700s. Stability balls (also known as "Swiss balls”, "physio balls”, “fitness balls”, "resistance balls", "exercise balls", etc.) have been around at least since the 1960s, originally used primarily in rehabilitation settings.

The Shake Weight is a novelty. 

  

Vibrator Belts are a novelty.

The Hawaii chair is a novelty. (If you haven't seen it demonstrated on "Ellen", you need to check out this video. You'll definitely burn a few calories laughing.)

All the electronic muscle stimulators are novelties...

as are the myriad of ab gadgets...

but kettlebells and stability balls are definitely not novelties.
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I Need Your Opinion

This is a dilemma that I've debated off and on for over a year now. Does the term "boot camp" scare people off?

I had one adviser flat out tell me not to use the term because it was too intimidating to most people and it would scare them off. At the same time, one Body & Soul member who owns a marketing company told me that I should stick with "boot camp" because the style of training is trendy.

The teller at my bank said I didn't look mean enough to run a boot camp. One of my new campers was explaining to her stylist that she was dressed to exercise because she was going to boot camp after her haircut. The stylist's response? "That sounds painful."

Here's the thing. I use the term "boot camp" because I think it gives people an idea of what to expect. To me, "boot camp" conveys the fact that it's going to be tough. It's pretty clear that it's not for people who are looking for the easy fix and aren't willing to challenge themselves. To be blunt, whiners and slackers aren't welcome.

On the other hand, I don't want people to think they have to be G.I. Jane or G.I. Joe to join.
No Pink Dumbbells Boot Camp has been around for over a year now and, during that time, I've worked with people of various fitness levels. For those who need it, I adapt the exercises. Boot camp is not about being the fittest person in the room; it's about being fitter than you were yesterday/last week/last year.

So, help me out. Would you hesitate to inquire about exercise sessions called "boot camp"? Leave a comment below and tell me if I should I continue to call this training "boot camp" or should I go with "group personal training"?

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My Scathingly Brilliant Idea

Anyone know where that title came from? Leave a comment below with the answer and, if you're right, I'll dig up some kind of prize.

Members, training clients and others often approach me about donating money to their cause or charity. Being a small business, I'm not in a position to support all the requests I receive. So, rather than upsetting anyone by picking and choosing between worthy causes, I simply focus on Body & Soul's main charity, St. Jude Children's Research Hospital.

I felt bad not being able to help. I've had/have members involved in the Leukemia & Lymphoma Society's Team In Training, American Cancer Society's Relay for Life and the Susan G. Komen 3-Day for the Cure. You really need to raise a lot of money to participate in those events. Right now, there's a local woman I "met" on Twitter who's raising money for Sarcoma research in memory of her late husband.

Anyway, on to the idea. I don't know why I didn't think of it before. Well I sort of did but I couldn't figure out how to effectively and successfully promote it that often by myself.


I'm going to start holding a charity boot camp training every Saturday morning. If you are raising money for a worthwhile cause, just reserve the date with me and then invite people. Your invitees will pay to participate and all money raised from them goes to your charity. I will be donating my time, the equipment and the space - there is no charge to you or the organization.

Call me at area code 717, phone number 509-7777 for more info or to get on the schedule. (If Skpe wants to convert our numbers to clickable links, they should stop screwing up my posts when I include the standard phone number format.)

I think this will work. I just wish I had figured it out sooner.

What do you think? Am I missing anything? If so, let me know in the comments section.

Why Boot Camp?

Inconsistency, lack of accountability, and lack of self-assurance in the gym are the three biggest reasons for failure when it comes to exercise and changing your body. ~Jon Benson

That's why boot camp-style training is so effective.

* Accountability is built in. For example, my boot camp meets Monday, Wednesday and Friday at 1:00 or 6:30 PM. No mind games. No bargaining with yourself about when you'll exercise.

* Consistency is built in. Yes, occasionally someone has to miss a workout but boot camp meets 3 times a week and you're expected to be there.

* Instruction is built in. You have a trainer designing and guiding the workout. You don't need to worry if you're doing an exercise correctly (if you're not, I'll let you know). You get properly balanced and effective workouts; you're not cobbling something together from magazine articles or friends (usually incorrect) advice. The training sessions are adapted, as needed, for the fitness level of the participants.

Other benefits...

* You get the support, encouragement and camaraderie of your fellow exercisers. Believe me, it makes a huge difference.

* You will be challenged. Another reason people don't get the results they want is that they don't push themselves. You DON'T need to work out hours a day; it's unnecessary and actually counterproductive. However, you DO need to exercise at a higher intensity than most people work at.

* The benefits of personal training at a fraction of the cost of one-on-one sessions.


If you'd like to work hard, have fun and get results, call me today at (717) 509-7777 to register or for more information about No Pink Dumbbells Boot Camp.

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The "No Pink Dumbbells" Bootcamp Starts Tonight

YOU CAN FIT BACK INTO YOUR SKINNY JEANS WITHOUT CRAZY DIETS OR MARATHON WORKOUT SESSIONS

• Is your closet full of clothes that no longer fit?

• Are you too young to feel this old?

• Has your self confidence and self esteemed suffered because you’re out of shape?

• Are you ready to lose weight and get fit but don’t have hours to spend exercising?

TRY BOOT CAMP FOR 2 WEEKS; IF IT’S NOT FOR YOU, I’LL REFUND YOUR MONEY!

Now you can get the instructional benefits of personal training along with the support and camaraderie of a group, at a fraction of the cost of individual personal training. Body & Soul Fitness Studio is offering "No Pink Dumbbells" boot camp-style fitness training. This 4-week program is designed for women and men who want to get fit but don’t want to spend hours a day exercising.

Do you want fast results and are willing to challenge yourself to get them?

The training sessions will be challenging but will be adapted for the fitness level of the participants. However, if you don’t like to sweat, work hard, or breathe heavily, “No Pink Dumbbells” is not for you. If you’re looking for a magic pill or gadget that will give you a lean, toned body with no effort, please don’t enroll.

Training will take place Mondays, Wednesdays and Fridays from 6:30-7:30 PM at Body & Soul.

Sign up now and save!

Even with a multi-session commitment, the investment for 4 weeks of personal training (12 workouts) with me is $350. You have the opportunity right now to become a charter member of “No Pink Dumbbells” for less than half of that! The regular price for 4 weeks of boot camp training is $188. Sign up for the “No Pink Dumbbells” kickoff session and pay just $158. You save almost $200 over the cost of regular personal training!

You CAN lose weight and get fit without doing hours of boring treadmill or elliptical workouts. Try boot camp for 2 weeks; if it’s not for you, I’ll refund your money. What have you got to lose besides inches?

Don’t miss this opportunity. Whether you take action now or not, in 4 weeks you will be one month older. Will you be a few pounds heavier or 5-10 pounds lighter and closer to your ultimate goal? The choice is yours; call me today at (717) 509-7777 to register or for more information.

Mickey Glick
Certified Personal Trainer and Owner

Body & Soul Fitness Studio
618 Columbia Avenue
Lancaster, PA 17603
(717) 509-7777

Plenty of free parking

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