Post by Karin on Aug 17, 2007 10:39:40 GMT -5
****PLEASE REGISTER A USER NAME SO THAT YOU CAN POST MESSAGES, ESPECIALLY IF YOU ARE INTERESTED IN OR WILL BE ATTENDING BOOTCAMPS. THIS IS VERY HELPFUL TO ME!
THANKS!!!!!****
Bootcamp Information
My style of bootcamps last from 45-60 minutes and include the following:
warm-up, cool down, walking, running, sprinting, plyometrics (jumping type exercises and other exercises that are just plain guaranteed to get your heart rate up), calisthenics, jump rope, weight training (upper and lower body) using body weight and light dumbbells/barbells, weight benches, aerobic steps, bosu balls, medicine balls, stability balls, abdominal training, core training, flexibility, drills to improve your agility, speed, balance, power, coordination, muscular endurance, and flexibility.
If you have any injuries or limitations, please let me know before we begin so that I can modify your workout around your skill and fitness levels as well as to prevent injuries or work around any injuries you might have and to alleviate discomfort.
If you are interested, please let me know what day(s) of the week and what time(s) would be best for you.
Please pass this information on to anyone you think might be interested in attending.
Taught by
Karin Miller
ACE Certified Personal Trainer
B.S. in Exercise & Sports Science, Magna Cum Laude from SWT
American Heart Association Adult & Child CPR & AED Certified
Cost-$15/session on a session by session basis, $10 /session with the purchase of a 4 session package. (no gym memberships or contracts required) I accept Cash, Check/Money Orders and Paypal. You may send payments through PayPal using bodiesbykarin@hotmail.com .
When-Weeekdays and also Saturday/Sunday mornings; Exact dates TBA
Time-To Be Announced
Location-Various parks in Round Rock and Georgetown-Final location(s) TBA. Please email me with any location ideas that you might have.
What to bring-water, sweat towel, any dumbbells or jump ropes you might have...........be ready to work HARD!!!!!
Please wear athletic apparel such as athletic shoes, socks, sports bras (if you're a girl) comfortable shirts/shorts/pants such as tank tops, short sleeve tops, t-shirts, bike shorts, loose shorts, leggings, capris, etc.
FYI-Please eat a proper meal and drink plenty of water before you arrive to bootcamps. Fueling your body with proper nutrients, including food and water, is crucial to your energy levels, success, and your life.
Food
Please eat a small meal or snack (approximately 200-400 calories depending on your daily caloric needs). Stay away from high fat and very high fiber foods as these will hinder your performance and make you very uncomfortable. Seek out foods that are high in complex carbohydrates and whole grains and low in fat and moderate in protein.
Some ideas: oatmeal and protein powder, low-fat or fat free yogurt, dry cereal and low-fat or fat free milk, protein bars, egg whites and oatmeal, whole grains (bread, toast, bagels, English muffins) with 1 TBSP nut butter or low-sugar jelly, jam, or preserves, or fat-free cream cheese. If you need any other suggestions, please feel free to send me a private message or post here.
Hydration hints
Drink plenty of fluids during the 24-hour period before an event, especially during the meal prior to exercise, to promote proper hydration before exercise.
Drink one to two cups of fluid at least one hour before the start of exercise.
Drink eight ounces of fluid 20 to 30 minutes prior to exercising.
Drink four to eight ounces of fluid every 10 to 15 minutes or so during exercise.
Drink an additional eight ounces of fluid within 30 minutes after exercising.
Drink two cups of fluid for every pound of body weight lost after exercise.
Both caffeine and alcohol can have a diuretic effect, so be sure to compensate for this additional water loss.
For strenuous exercise lasting longer than one hour, drink liquids that contain 4 percent to 8 percent carbohydrates and approximately .5-.7 grams of sodium per liter of water. This helps delay fatigue and replace what you lose sweating. (Regular sports drinks are formulated for these recommendations.)
THANKS!!!!!****
Bootcamp Information
My style of bootcamps last from 45-60 minutes and include the following:
warm-up, cool down, walking, running, sprinting, plyometrics (jumping type exercises and other exercises that are just plain guaranteed to get your heart rate up), calisthenics, jump rope, weight training (upper and lower body) using body weight and light dumbbells/barbells, weight benches, aerobic steps, bosu balls, medicine balls, stability balls, abdominal training, core training, flexibility, drills to improve your agility, speed, balance, power, coordination, muscular endurance, and flexibility.
If you have any injuries or limitations, please let me know before we begin so that I can modify your workout around your skill and fitness levels as well as to prevent injuries or work around any injuries you might have and to alleviate discomfort.
If you are interested, please let me know what day(s) of the week and what time(s) would be best for you.
Please pass this information on to anyone you think might be interested in attending.
Taught by
Karin Miller
ACE Certified Personal Trainer
B.S. in Exercise & Sports Science, Magna Cum Laude from SWT
American Heart Association Adult & Child CPR & AED Certified
Cost-$15/session on a session by session basis, $10 /session with the purchase of a 4 session package. (no gym memberships or contracts required) I accept Cash, Check/Money Orders and Paypal. You may send payments through PayPal using bodiesbykarin@hotmail.com .
When-Weeekdays and also Saturday/Sunday mornings; Exact dates TBA
Time-To Be Announced
Location-Various parks in Round Rock and Georgetown-Final location(s) TBA. Please email me with any location ideas that you might have.
What to bring-water, sweat towel, any dumbbells or jump ropes you might have...........be ready to work HARD!!!!!
Please wear athletic apparel such as athletic shoes, socks, sports bras (if you're a girl) comfortable shirts/shorts/pants such as tank tops, short sleeve tops, t-shirts, bike shorts, loose shorts, leggings, capris, etc.
FYI-Please eat a proper meal and drink plenty of water before you arrive to bootcamps. Fueling your body with proper nutrients, including food and water, is crucial to your energy levels, success, and your life.
Food
Please eat a small meal or snack (approximately 200-400 calories depending on your daily caloric needs). Stay away from high fat and very high fiber foods as these will hinder your performance and make you very uncomfortable. Seek out foods that are high in complex carbohydrates and whole grains and low in fat and moderate in protein.
Some ideas: oatmeal and protein powder, low-fat or fat free yogurt, dry cereal and low-fat or fat free milk, protein bars, egg whites and oatmeal, whole grains (bread, toast, bagels, English muffins) with 1 TBSP nut butter or low-sugar jelly, jam, or preserves, or fat-free cream cheese. If you need any other suggestions, please feel free to send me a private message or post here.
Hydration hints
Drink plenty of fluids during the 24-hour period before an event, especially during the meal prior to exercise, to promote proper hydration before exercise.
Drink one to two cups of fluid at least one hour before the start of exercise.
Drink eight ounces of fluid 20 to 30 minutes prior to exercising.
Drink four to eight ounces of fluid every 10 to 15 minutes or so during exercise.
Drink an additional eight ounces of fluid within 30 minutes after exercising.
Drink two cups of fluid for every pound of body weight lost after exercise.
Both caffeine and alcohol can have a diuretic effect, so be sure to compensate for this additional water loss.
For strenuous exercise lasting longer than one hour, drink liquids that contain 4 percent to 8 percent carbohydrates and approximately .5-.7 grams of sodium per liter of water. This helps delay fatigue and replace what you lose sweating. (Regular sports drinks are formulated for these recommendations.)