This is your year!
Resolve to give your New Year's goals a boost!
Our fun, results-oriented program will help you get in fantastic shape for summer tank tops, shorts, and bathing suits.
Register now for our upcoming Winter II indoor URBAN Boot Camp session!
What: URBAN Boot Camp, Winter II
Days: Monday/Wednesday
When: Feb 15th to Mar 19th
Where: SW Portland (John’s Landing, contact us for location details)
Time: Evening: 6:00-7:00 PM
Entry Fee: $189.00
~~ Online Special: Enroll with a friend for $150.00 each! (Must enroll together. Online only. Login to PayPal to select discount.) ~~
Space is limited! Enroll today!
Sunday, January 31, 2010
Thursday, January 14, 2010
Basic Training: Body Comp, BMI and Energy Systems
We "completed" Basic Training this week! At least in the sense that everyone focused on acclimating to their new workout environment and focusing on foundational exercises, including calisthenics such as pushups, squats, and situps. The knowledge continues, however, as we apply and build upon what we've learned.
Ron, Laura, and Gretchen each won a prize in our Countdown Burpees Challenge. Congrats! Everyone else also did a fantastic job, but were more than happy that they won since the challenge ended when the first three people finished... Whew!
Here are some Basic Training highlights:
Body composition is the ratio of lean body mass (muscles, bones, skin, etc) to body fat mass.
General Body Fat Percentage Categories*:
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
*American Council on Exercise
Body Mass Index (BMI) estimates whether what you weigh is the appropriate amount for your height. Desirable BMIs for adults is between 19 and 24. Overweight is defined as a body mass index between 25.0 and 30.0. Obesity is defines as a BMI of 30.0 or greater. Calculate yours here: BMI Calculator
There are two basic energy systems of the body: aerobic (producing ATP energy from oxygen) and anaerobic (producing ATP energy without oxygen). The "talk test" can give you an idea of how hard you're working. In terms of training, you are considered to be "aerobic" when you can speak comfortably during your workout (think walking, running, or biking on a flat surface). You are working out anaerobically when your breathing becomes very labored and you may even gasp for air (think heavy weight training, sprinting, and jumping, or from the first example walking, running, or biking up hill).
The training continues!
Watch for pics next week.
May even throw in a video...
Ron, Laura, and Gretchen each won a prize in our Countdown Burpees Challenge. Congrats! Everyone else also did a fantastic job, but were more than happy that they won since the challenge ended when the first three people finished... Whew!
Here are some Basic Training highlights:
Body composition is the ratio of lean body mass (muscles, bones, skin, etc) to body fat mass.
General Body Fat Percentage Categories*:
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
*American Council on Exercise
Body Mass Index (BMI) estimates whether what you weigh is the appropriate amount for your height. Desirable BMIs for adults is between 19 and 24. Overweight is defined as a body mass index between 25.0 and 30.0. Obesity is defines as a BMI of 30.0 or greater. Calculate yours here: BMI Calculator
There are two basic energy systems of the body: aerobic (producing ATP energy from oxygen) and anaerobic (producing ATP energy without oxygen). The "talk test" can give you an idea of how hard you're working. In terms of training, you are considered to be "aerobic" when you can speak comfortably during your workout (think walking, running, or biking on a flat surface). You are working out anaerobically when your breathing becomes very labored and you may even gasp for air (think heavy weight training, sprinting, and jumping, or from the first example walking, running, or biking up hill).
The training continues!
Watch for pics next week.
May even throw in a video...
Tuesday, January 12, 2010
Average assessment results (1/4/10)
“A journey of a thousand miles must begin with a single step.” ~ Lao Tzu
Beginning Performance Results
Winter I 2010
shuttle run (# trips/1 min), 18
pushups (# reps/30 secs), 11
sit ups (# reps/30 secs), 10
squat (# reps/1 min), 27
pushups/sit ups 5x5 (# reps/1 min), 1.5
burpees (# reps/1 min), 10
line jump (# reps/1 min), 116
hover (# mins), 56
Beginning Performance Results
Winter I 2010
shuttle run (# trips/1 min), 18
pushups (# reps/30 secs), 11
sit ups (# reps/30 secs), 10
squat (# reps/1 min), 27
pushups/sit ups 5x5 (# reps/1 min), 1.5
burpees (# reps/1 min), 10
line jump (# reps/1 min), 116
hover (# mins), 56
Friday, January 8, 2010
Let's get ready to rumble!
"Character is the ability to carry out a good resolution long after the excitement of the moment has passed." ~Cavett RobertWelcome to URBAN Boot Camp 2010!
Got goals for your fitness this year? So do we!
Wanna know what we have in store this year? Well, you'll just have to stay tuned and keep up! Get ready for the best year ever! In the meantime, get prepared and "Create S.M.A.R.T. Fitness Goals"!
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