Boot Camp details

Ok guys please see the details below for our Kettlebell Boot Camp

Date: Saturday June 27th

Location: Chelthenham High
500 Rices Mill Rd
Wyncote, PA 19095
Meet at the front entrance parking lot
Time: 1:30pm – 2:30pm

Cost: $15.00 (Bring a friend and save $5.00)

What to bring: A hand towel to mop up the sweat :) and cold water. Please bring your Kettlebell if you have one. If you don’t have one you do not need to purchase one for this class.

I need everyone to confirm your attendance by Thursday 6/25/09 by email, phone or this blog. I would greatly appreciate the notice so that I can plan appropriately for everyone.

Deb Nelson from Veggie Forte’s has offered to supply box lunches. For those of you who don’t know her she is an excellent Vegetarian and Vegan Caterer. I have absolutely loved everything I have had from.
Please email her (eattolive@veggieforte.net) with your order and please copy me so that I can follow up with her as well. Her menu is below.

Boot Camp’s are a great way to kick start or revitalize your work out, the work out is intense and fun. Your safety will also be my main concern so we will definitely go at safe pace and keep the elements in mind.

I hope you all can make it and please pass the information on to a friend!!

Veggie Forte’s
Deli Lunch Box Menu

Sandwiches

Smoked Turkey Salad or
Chicken Salad on Whole Wheat Croissant

Roasted Veggies on Rosemary Foccacia w/ Garden Cream Cheese

Italian Hoagies

***All lunches come with pasta or slaw, chips, and more!
Cost: $8.00

eattolive@veggieforte.net

No Excuses

Ok we are right in the middle of a busy week for most of us, so here are a few tips to stay on track.

Today might be the last day before you get your hair done to have a great sweaty workout so plan to work out today. If time is tight try this quickie:

Snatch or High Pull 10 times each hand
Clean the bell and Press Overhead 5 times each side
Squat 5 times
Burpee w/Deadlift 5 times
(squat trust and when you stand up deadlift
the bell)
1 hand Swings 10 times each hand
Russian Twist 20 times

Complete 5 rounds - this is quick and a great strength and Cardio Combo

For those of you planning your lunch and dinner for the next few days, don't forget to use your imagination and come of with some alternatives to cookies, chips and candy everyday.

Try making a colorful fruit salad ( I have watermelon, kiwi, mango and grapes) and maybe some of the good all natural bars, less calories more energy and still sweet. If salty is your thing make up your own combo so it's not all high fat and process. One mix is combination of nuts, small wheat pretzels and popcorn.

Remember you can not constantly stop and start your program and ever reach your goal.

Remind yourself of your goal every day and you will get there and you know I'm here to help.

Stay Strong and Get Fit ---- Boot camp is right around the corner!!!!

My painful NY weekend

Hey Ladies,

This weekend I went to NY for a Kettlebell Instructors weekend workshop. You would all be happy to know they made me hobble. I think I should buy stock in Ben gay and Epson salt!

So guess what, I want to share it all with you... Now actually we also talked a lot about motivating and pushing people but modifying enough so that every one gets a good workout but works at there own fitness level.

I had a lot of fun and it was great to hear the way Kettlebells have changed peoples bodies.
As I have been telling many of you it's time to get focused so you can start to get the best that your body has to offer. Like me you have probably only tapped the surface.

So now to some house keeping stuff:

I hope to see you all in class this week, so please drop me email or text and let me know if you are attending class and what day you are attending this week. As you guys know my classes are small groups so it helps me greatly to know who is attending and if everyone is having a bad night we know that there may be times that we need to cancel.

Several ways to save..............
June and July is friends and family month. So if you bring a friend to class you will receive a 20% discount. If you bring a guest to the Kettlebell Boot camp on Saturday June 27th you will get $5.00 of the fee. Last but not least leads are worth a $1.00, so if you know someone who might be interested and you would like me to send them some information send me there email or phone number and you will receive $1.00 off your class cost.

I will have flyers for you on Thursday so that you can invite people to the Boot Camp. The location may be changing to Cheltenham high school's field but I will keep you all posted.

I truly appreciate the opportunity to work with all of you. So let me know what class you are coming to this week and let's get focused on your goals.

Pat

Kettlebell Boot Camp

Ok ladies thanks for all the feedback on you calendar. It appears that the last Saturday should work best for everyone.

So drum roll please, the first:
PAT'S FINALLY FIT KETTLEBELL BOOT CAMP WILL BE
SATURDAY JUNE 27TH @1:30PM
KELLY DRIVE & WATERWORKS ST
(last parking lot at the end of boat house row & before the Museum)

I'm so excited about this Work Out. I went down to the Art Museum last weekend and went through it and it's packed with lots of fun and intensity.

Also keep in mind June is friends and family month. So bring a friend to class or boot camp and get a nice discount on your fee for the referral.

There will also be lunch boxes available from Veggie Forte. I have personally had several of the lunches and they are all great. I will make the Menu flyer available to all of you shortly. You will need to pre order.

So June is a busy month for all of us, but lets try and stay focused and on track with our goals. Speaking of goals have you set one? Have you set several bench marks along the way to keep you on track and motivated. If not take a minute and write it down. Also as you are writing things down keep in mind weight lost is not the only bench mark. At one point I changed a dress size while only losing 4-5 pounds.


Last but not least thank you for sticking with me on your journey and please tell me how I can help. I am listening.

Your trainer and friend
Pat

If you shoot for nothing you will hit it every time.