WHAT ARE YOU WAITING FOR?

Are you looking to jump start your weight loss and get in shape? Are you sick of always finding some excuse preventing you from taking it to the next level? Are you tired and lethargic and feel like you don't have any energy? Did you know working out makes you feel BETTER, releasing endorphins that improve your mood, boost energy, sharpen your mind, and of course help you shed unwanted pounds. 
Get off your ass and let's workout! This is a great deal and once you commit you'll be on your way to finally losing those extra pounds, feeling really hot, trim, lean and mean in no time!

What are you waiting for? In 3 weeks you can lose up to 8 pounds, drop a size, increase your stamina and energy, strengthen and tone muscles, boost your mood and get your sexy on!

Check it out---please contact me if you have any questions.  The time is now!

Please contact me for next session dates!

Immediate Benefits of Exercise

If you don't take time for your health now, you'll have to take time later.

This is the best gift you could ever give yourself and your loved ones.  I hope you're on that path, getting started on that path and staying on it.  No matter what age or current fitness level you're at, the benefits of regular exercise 

are far reaching and lifelong.

Of course you'll see and feel positive results after a few weeks of regular exercise, but the long term benefits are amazing and can make all the difference in how you look and feel now - - and later in life (not to mention how much you could save in medical bills, how much extra time you'll have to enjoy life, and an overall healthier state of well-being.)

Here are just a few of the positives benefits:

Weight Management:  Helps maintain a healthy, appropriate weight for your body type. Helps regulate your appetite and you have a better chance of maintaining that optimal weight for life. Weighing less also helps you avoid back and knee issues.

Disease Protection:  As we get older we are more susceptible to a myriad of diseases, and for women, osteoporosis.  You can help prevent cancer and heart disease and you can lower blood pressure, improve cholesterol and reduce your risk for type 2 diabetes.

Good Mood:  Exercise releases endorphins in the brain - - these are chemicals that improve your mood and self image, and help decrease the amount of pain you might be feeling. That trigger of endorphins leads to an overall better mood!

Relieves Stress:  Taking time off from a difficult or stressful situation to exercise can help.  After you exercise you might find a new solution to that problem or you've had a chance to work it out in your head while exercising.

Stronger Brainpower:  Not only does your body benefit from exercise, but exercise can improve mental strength and acuity.  Research shows people who exercise regularly have improved memory and a decreased risk for dementia and Alzheimer's (by as much as 40%!)  That's a good reason to workout!

Take time today...don't wait until tomorrow.

Move more, eat less, and be true to yourself!

Have a healthy day,

Laura McDonald

Boot Camp Workout #7

Warm Up/Stretch
One Minute Intervals with 15/30 second rest in between:

1. Jog in place ---easy-medium-harder (knees up)
2. Jumping Jacks
3. Side to Side Shuffles
4. AX Chop - - - side, front, side
5. Punch with bands (or shadow box)
6. Touch toes- - - JUMP

• Lunges-alternating 20
• Push-ups-20
• Side to Side Squats-20
• plank back kicks-20 

2 Laps! (approx. 2-3 minute duration)

• Wall Plank-hold for one minute
• Iron Sumo Squat (knees touch elbows)-20
• Standing X Abs-50

REPEAT One Minute Intervals above 

2 Laps!

• Lunges-reverse alternating-20
• Push-ups-15-20
• plank to side angle-10
• Tuck Jumps-15
• Iron Sumo Squat (knees touch elbows)
• Bicycle Abs-50 

2 Laps!---cool down, stretch

Ten Each Kick-Ass Routine

Ten Each

• Perform each exercise 10 times with as little rest as possible until you complete one full cycle.  

• Take a 2:00 minute break and repeat full cycle 2 more times.

• Always check with you doctor before performing any new exercise routine. Warm up a few minutes before starting, take a break if you need it and always stop if experiencing any pain.  This is an INTENSE routine, and fairly advanced.  Modify wherever needed.

1. Burpees:  Standing, lean over and place both hands on the floor in front of your feet, then hop back on toes, hop feet back up to hands, stand/jump up.  Modified:  Step back one leg at a time, and forward one leg at a time.
2. Squat Jumps:  Squat and jump!
3. Push-Ups:  On toes or on knees.
4. Toe-Touch Sit Ups:  Lie on floor, legs extended, roll up touch toes, roll back down.
5. Triceps Dips:  Sit on edge of bench or coffee table, place palms close to your sides, fingers pointed forward and dip down and up (keep chest lifted and shoulders down)
6. Plank Jacks:  Assume forearm plank position, on toes, jack in and out.
7. Tuck Jumps:  Standing, squat down a bit and jump up, tucking knees up towards your chest and slap thighs. Land lightly back on the floor.
8. Split Lunges:  Assume stationary lunge position, explode and switch legs.  Modified: Step back and lunge one leg at a time, alternating.
9. Leg Drops:  On back, place hands under butt and extend legs up to ceiling, lower as close to floor as possible then raise back up. 
10. Down Dog to Up Dog:  Assume down dog position, take a few deep breaths then flow through to up dog, engage abs move back to down dog.

Get Outside, Get Fit!