No More UBC Sessions

Don't worry, we're not ending classes!
Starting this month, however, we're switching to a monthly system for URBAN Boot Camp.

That means: 1) no more trying to remember when sessions begin and end, 2) no more loss of momentum and hard-earned results, 3) new or returning participants can start at any time, 4) unlimited class participation at one budget-friendly price and 5) if you sign up for automatic billing, no more writing checks!

The monthly fee of $156.00 includes:
~ Fun, interesting workouts
~ Non-competitive, supportive team environment
~ Result-oriented programming
~ Seasonal goals and focused training
~ Nutritional guidance
~ Weekly assignments/emails

Contact us to get your Complimentary 1-Week Trial today!

Indoor season is here!

Arms a little too jiggly? Summer tops feeling a bit snug by the end of the season? Beginning to bust out of your summer bathing suit?

Not surprising! Summer vacations, long days, and having the kids home can wreak havoc on your schedule as well as your eating habits and fitness routine. So, unlike poor Italian swimmer Flavia Zoccari, some wardrobe malfunctions can actually be caused by gaining a bit too much junk in the trunk.

Fortunately, indoor UBC season starts in October!
Just in time for you to get back to your regular schedule and down to business.

We're excited to announce that we are now located within Portland Athletic Club, located at 5803 SW Beaverton-Hillsdale Hwy in Portland.

Check out the new details on our website.

Sign ups have already begun, so hurry and claim your spot!

We're also pleased to announce that we will begin using the facility for our personal training program (including partner and small group training) as well for those who'd prefer not to workout in home. Ask for details!


Look forward to helping you get more fit soon!

Workout of the Week

Back and Forth

2 min cardio

squats, 20 sec on/10 sec off x 3
pushups 20 sec on/10 sec off x 3

2 min cardio

lunge (of your choice), 20 sec on/10 sec off x 3
bentover row, 20 sec on/10 sec off x 3

2 min cardio

biceps curls, 20 sec on/10 sec off x 3
triceps dips, 20 sec on/10 sec off x 3

Warmup 8-10 min (include brief stretching)
Cooldown 10 minutes.

Workout of the Week

Doin' it Tabata-style:

*alternate these every 20 seconds x 4*
Squat jump
Renegade pushups

*20 secs r leg, then 20 secs clam, 20 secs l leg, REPEAT ALL x 3*
Split squat w/biceps curls
Clam ab crunch w/dumbbell chest press

*20 secs ea leg x 4 ea*
One-leg squat

*alternate these every 20 seconds x 4*
*Dbl-arm bentover row
Side plank w/hip dips

Dynamic warmup 8-10 minutes. Rest only as necessary between sets. Finish with cooldown/stretch.

Gear up!

Get ready for a tremendously fit year:
Time for Boot Camp 2009!

This year's Boot Camp theme, "What's your motivation?", is the foundation of all our activities and tasks, not to mention the pre-session "homework" assignment for Boot Camp enrollees (hint, hint, due Monday: no excuses, ladies and gentlemen).

Ah hem, any way, to encourage laser focus and ultimate success, begin by determining why you want to be fit, why you want to be in shape, and what will change in your life? Your motivation is ultimately the driving force behind your actions. It will either cause you to remain on the couch or get you up and moving.

So, do you have health issues/concerns? Do you want to keep up and be active with your children more easily? Do you just want to look good for you and perhaps a certain someone? What ever the reason(s), self-assess and write it down. Tack your list on the wall. Post it on your screen saver. Use it as your battle cry! Storm the battle field, so to speak, and work it out! Don't let yourself down by falling into the same old "make a resolution/break a resolution" rut.

That said, let's get to work: mini workout for this weekend (as in Sat and Sun):

Gettin' Back on the Wagon
Egg rolls, 12x
Hovers, 30 seconds
Sit ups, 10x
Crunches, 20x
Cardio: Run/walk/bike/etc, 30 minutes

See you Monday, Recruits!

Boot Camp Winter I session starts Monday, January 5th.
Still need to sign up?
Go here.