Camper Profile: Serap - 6 am

No, Turkey is not her favorite food, it's her mother land. Who knew Turkey produced such fantastic, athletic and funny people? Profiling everyone's favorite Turk - 6 am Serap:

How did you hear about FitWit? I ran into my dear friend Esra mid summer of 2006 at Lowe’s parking lot, and she would not stop talking about her life changing experience at FitWit, so I was one of her friends that she invited for the ‘Bring a Friend’ day.. That’s how it all started for me …’love at first sight’

First Camp Date? July 31, 2006

Favorite workout? Favorite part of the workout is the stretching part…But If I had to choose one, I would say relay races where we get to do a lot of different things with bananas in our hand

Least favorite workout? ‘the mile’ and anything to do with Pull ups!

Favorite book? It’s by a Turkish Author. I don’t think it is translated to English. Hey, maybe I should do it!

Favorite movie? Oh there is so many… Here are few ones that I can recall now: GodFather , Amadeus, Before the Rain, Like Water for Hot Chocolate, Dogville, Lord of the Rings and the list goes on…

Favorite band/singer? I really don’t have one.

Favorite travel destination? Would it count if I say Turkey..If you don’t count that one, I have to say Brugge/Belgium.

Favorite Food? Ohhh!! Kebabs of course, nicely grilled, spicy kebab along with roasted tomatoes and peppers followed by homemade baklava, real Turkish kind!

Fitness Goals? I do want a flat belly…but it is not very likely (did you read my favorite food answer?). Seriously, I do want a live healthy lifestyle, and this is as close as I have ever been in my life…if I can run a full marathon, I’d also be very happy.

Something cool we don’t know about you? When I was in college (summer of 1993) I worked for a organization company and run errands (and even met some of them in person) for following singers/bands all in one summer: Madonna, Sting, Jon Bon Jovi, Gun’s n Roses, Metallica, Elton John, Michael Jackson. I’ll never forget running around 3 am on Sunday morning and trying to find green apple for Elton John’s boyfriend. That was quite a challenge.

Why do you FitWit? I love the fact that I actually do want to get up 5:30 am and be happy about it. I have so much energy, and I’m a better person because of it…Is that good enough?

I'm with the Band . . . on tour

Again combining 2 classic FitWit workouts - Tour of Grant Park and I'm with the band.

I feel moved to put it in verse:


We were groupies today, on tour with the band,
We ran, pulled and pressed all over the land.
We added a twist - a partner to challenge you
To give your best effort, in every exercise we do.

The newbies were pushed, but all of them made it,
Like most of our workouts, they'll learn to love to hate it.
So we're off to another good start - like you knew we would
And just like milk, FitWit does a body good.



Any challengers to free verse today? Post your replies in verse, rhyme, haiku, whatever you got.

Homework

2 parts:

1) Do as many toe push-ups as you can do in a row without rest. Begin by starting at the bottom, belly on the ground. Push yourself all the way up. That's one. Every push-up after that, you have to go down below the point where your elbows are bent at 90 degrees. Record your total.

2) 4 rounds for time of
Run 400m
50 squats

This one isn't as hard as it might look. Challenge yourself to run hard and go unbroken on all four sets of squats.

If you do the homework this week, please post your push-up total and circuit time to the comments.

Camper Profile: Dr. Ruth - 7 am

The good doctor has been with us for a while, and she continues to impress with her wide array of head bandannas. Sometimes on time, but always entertaining, I present Dr. Ruth:

How did you hear about FitWit? I returned from a gluttonous vacation in Jamaica to find a flyer for FitWit on my car. I figured someone was trying to send me a message.

First Camp Date? February 2007

Favorite workout? Relay races are my favorite by far. But I will say that I don’t mind doing The Basic or Tabata that much. And I do enjoy the originality behind the concept of the Donkey Kong.

Least favorite workout? It’s hard to pick just one! I’m not a fan of the Mile, the Jessica, or Mark vs. Jess. And I must give a special honorable mention to Ben’s strange FitWit Quidditch creation of a couple camps back.

Favorite book? A Lesson Before Dying by Ernest Gaines. A Heartbreaking Work of Staggering Genius by Dave Eggers. Mama Day by Gloria Naylor.

Favorite movie? The Usual Suspects, Gladiator (the Russell Crowe one, not the Cuba Gooding Jr. one), Love Actually, and The Bourne Trilogy (I can’t pick just one!)

Favorite band/singer? Common, Maxwell, anything in the Neo-Soul genre. And Sting is kind of a guilty pleasure…

Favorite travel destination? Anywhere with a beach and good cuisine.

Favorite Food? I get on food kicks where I try the same dish at every restaurant in Atlanta on a citywide search for “the best.” Currently, it’s shrimp and grits and Mojitos (I think the mint in the drink counts as a food). Before that, it was crabcakes. Before that, calamari. Before that, fish tacos. Everything in moderation, of course!

Fitness Goals? 1) To be on time to FitWit. 2) To do as many unbroken reps as possible. 3) To decrease the amount of complaining I do during workouts. 4) To beat 7AM Wallace on all timed FitWit workouts…

Words to live by/Favorite Quote? “We must be the change we wish to see in the world” Doesn’t Gandhi always seem to say it best?

Something cool we don’t know about you? I’m obsessed with Fantasy Football. Only one month left before the action starts again! Anyone up for a FitWit league?

Why do you FitWit? I’ve never had a consistent workout routine in my life until now. And it’s definitely all the great people that keep me coming back for more. Plus, someone has to monitor Josh to make sure he doesn’t completely lose his sanity! I consider it pro-bono psychiatry work.

July 29 - The Basic & Station Work

Vets:

1. The Basic – 5 burpees, 10 pushups, 15 situps, 20 squats – sprint 50 meters and back. – 15 min.

2. 1 min. stations – Double Unders – Shoulder Press – Plank – Dips (Repeat for 3 rounds with 15 sec. Rest in between each exercise)

Newbies:

Work on form running

1. 8 min. whistle drill
2. Toy Circuit – Teach Kbs swings and high pulls – teach wall balls and slam balls – Teach thrusters and jump ropes -
3. Go through a 5 station circuit – KB swing – wall ball – thrusters – slam ball – burpees

6 AM Vets The Basic
Alicia C
10 Allison C

Amanda Easley
6.4 Andrea

Apryl

Aubrey
4.4 Betsy
8.2 Bob
7 Brad
6 Bryan W
8 Carla

Cassi
5.3 Catherine
5 Celeste
4 Chantel
6.2 Cotina
3 Dawn R
4.2 Dawn Smith
6.3 Donna Paul
4 Dori
5.1 Ed
10 Elizabeth
6 Greg P
6 Greg S
6.4 Haley Schwarz
4.4 Hallie Fisc.
4 Heather Persson
7 Jackie
5 James
4 Jerome
4.5 Jess Bowers
7 Jessica
5 Jessie
7 Katie

Kevin Rose
8.2 Kristen
6.2 Laura W
4 Lauren

Lisa B
6.3 Luke

Mandy

Mark
8.3 Mike Benzie
5 Nicole B.
6.4 Pat
5.3 Rico
6 Ron

Scott
6 Serap
6 Stephanie
4 Susan

Tammy
5.3 Tangela
6.3 Telly

Todd L
7 Victoria C
* Victoria O

Wendy
5.5


6 AM Newbies

Brad H

Brandon

Bridget F

Christine

Ellen

Jason Parker

Johanna P

Nikki

Russel

Sam

Sandy T

Scott P.

Shelly

Tita

Tracy Hollis

Wes McCleary

Willie

Tiffany

Jelena




7 AM Vets

Alan
5.1 Anitra

Anne

Bill C
6 Brandi
6.2 Brian S
4.2 Bridget
5.2 Carla
4.1 Caroline
7 Charisse
5.2 Dwight Lawson
4 Eve
6.2 Gigi
5.2 Jason
9 Jen
8 Jenny S
7.2 John
10.4 Katie

Katrina
5.1 Keely

Maureen
4.1 Megan Miller
6.3 Melissa

Meredith
* Muffy
5.2 Nakia

Nathalie
5 Neil
5.2 Pat

Richard
9 Ruth
7.2 Scott H

Stacy
8.3 Susanne
5.1 Tiffany
4.1 Tina
6.4 Wallace

Wendy
3.4


7 AM Newbies

Deb

Lyn

Michael K

Rebecca K

Susan R




9:30 AM

Amy D
8 Heather

Jaimie S

Jessica
7.1 Nancy
5.1 Tahirah

Vanessa

Becky

6:00 PM

Aaron

Anatol
3.4 Brooke

Chris
3.2 Jenna Brooks

Jessica K
4.3 Jill
4.2 Kelly

Kevin C
4.3 Kristie

Mary
4.2 Matt H
4 Michelle
4.4 Tonya

TK
5.1


6 PM Newbies

John Spaulding

Kate B

Katherine

Terri

Travis

Kristi

Brooke

Safe Training Basics and Goals

Hydration
It starts the day before your workout. You need to be fully hydrated prior to the start of your workout and continue to hydrate during the workout. Ideally, you should get at least 32oz of liquid in you system approximately 2 hours before camp starts. At camp, you should be drinking another 32 oz during the workout. Bring a full water bottle to camp, and leave with an empty one. Throughout the day, drink another 80 oz of liquid to replenish lost fluids. It will only get warmer and more humid, so get in the habit now of drinking more water.

Injury Prevention
Rule #1: If it hurts, don’t do it. There is a difference between muscle soreness and pain from injury. Part of working out is learning to tell the difference. Learn how your body responds to fatigue and what potential injury feels like. Any sudden sharp pains, pops, snaps, pulls, or tearing sensations are cause for concern. Please keep the trainers updated with anything new. Please don’t wait until the pain keeps you from participating. If you feel new pain during or right after a workout, get some ice on it ASAP. 20 min on, 20 min off, 20 min on if possible. Try to ice twice per day if you can.

Goals
I want to see them. I want you to see them. What are your goals for this camp? Let's get specific. What are you committing to for the next six weeks? Perfect attendance? Actually following the eating plan? Take another 10 sec. off your mile time? Survival?

Take a minute and think about it. Then please post your fitness goals for this camp to the comments.

Camper Profile: Tina

6 AM Helper/ 7 AM Camper - Tina Latham

How did you hear about FitWit? My good friend from college told me about some guy who was starting an outdoor fitness camp – I thought it sounded nutty so I joined J

First Camp Date? I started on the very first day of the first camp – April 2006

Favorite workout? Tour of Grant Park – nice and scenic

Least favorite workout? Marnggie – I feel like a chicken with its head cut off

Favorite book? A Tree Grows in Brooklyn; Secret Life of Bees; She’s Come Undone

Favorite movie? Ace Ventura & Lovejones – my college roommate and I watched it every weekend.

Favorite band/singer? Maroon 5

Favorite travel destination? Nice, France was so awesome – I need to go back one day once I get my bikini body ready – Watch out Riviera, here I come!

Favorite Food? Anything potato – which is why I get Fit-Wit-It. My nickname is Tater ‘cause I haven’t met one I don’t like!

Fitness Goals? Build up my endurance; push-ups on my toes for a full camp; run the mile in 7:30 (Jenny S. – let me know if you’re down for this one!)

Words to live by/Favorite Quote? “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be?” By Marianne Williamson

Something cool we don’t know about you? I LOVE my quiet time! I swear!

Why do you FitWit? I enjoy the challenge each day and nothing compares to the friends I’ve gained along the way – Thank you all!!

This picture was taken in Sept. 2007 during our sweat competition. Tina is gathering sweat from a particularly hot day, and she walked away with the winning cup. Good work, T! (Though many of you viewed the competition as unsanitary, be on the lookout for its return.)

Picture taken at a FitWit bowling event. Also pictured: 6 AM Cassie and 6 PM Alan.

Aug. 5 - FitWit Social @ Holy Taco

Come out to our first social of the new camp at our newest sponsor, “Holy Taco.” They will be donating 15% of the food bill to The FitWit Foundation, so come out to get to know your fellow campers and support a good cause.

Holy Taco
August 5
7 – 10 pm

July 28 - First Day of Camp

Vet workout:
Team Competitions
5 people – The whole team must complete:
Run -15 laps around track
Jump – 500 broad jumps
Push – 500 push-ups
Pull – 500 Rows – pull-ups count for 2
Lunge – 500 steps

Newbie workout:
Dynamic Warm-up instruction
Pushup/Situp/Squat instruction
Pushup/Situp/Squat(how many consecutive without resting) Assessments – 60 seconds
12 min circuit – AMRAP (As many rounds as possible) – 5 burpees, 10 pushups, 15 situps, 20 squats, run football field and back

6 AM Vets	:60 assmt.
Alicia C
Allison C
Amanda Easley
Andrea
Apryl
Aubrey		12,6k/37/33
Betsy
Bob
Brad
Bryan W
Carla
Cassi
Catherine
Celeste
Chantel
Dawn R
Dawn Smith
Donna Paul
Dori
Ed
Elizabeth
Greg P
Greg S
Haley Schwarz
Hallie Fisc.
Heather Persson
Jackie
James
Jerome
Jess Bowers
Jessica
Jessie
Katie
Kevin Rose
Kristen
Laura W
Lauren
Lisa B
Luke
Mandy
Mark
Mike Benzie
Nicole B.
Pat
Rico
Ron
Scott
Serap
Stephanie
Susan
Tammy
Tangela
Telly
Todd L
Victoria C		21/47/29
Victoria O
Wendy
6 AM Newbies
Brad H		27/32/30
Brandon		20/42/26
Bridget F		30k/25/27
Christine		23//31/28
Ellen		12k/31/32
Jason Parker		23/45/17
Johanna P		21k/17/27
Nikki		15/20/20
Russel		18/24/35
Sam		20/25/15
Sandy T		10k/30/25
Scott P.		23,13k/31/26
Shelly		7/31/2029
Tita		10k/24/25
Tracy Hollis		13/28/26
Wes McCleary		45/45/49
Willie		18/35/27
Tiffany		15,6k/34/24
Jelena		21/50/*
7 AM Vets
Anitra
Anne
Bill C
Brandi
Brian S
Bridget
Carla
Caroline
Charisse
Dwight Lawson
Eve
Jason
Jen
Jenny S
John
Katie
Katrina
Keely
Maureen
Megan Miller
Melissa
Meredith
Muffy
Nakia
Nathalia
Pat
Richard
Ruth
Scott H
Stacy
Susanne
Tiffani
Tina
Wallace
Wendy
7 AM Newbies
Deb		22/25/25
Lyn		21/25/24
Michael K		21,10k/28/32
Rebecca K		20/21/24
Susan R		26/34/25
9:30 AM
Amy D
Heather
Jaimie S
Jessica
Nancy
Tahirah
Vanessa
Becky		20/18/15
6:00 PM
Aaron
Anatol
Brooke
Chris
Jenna Brooks
Jessica K
Jill
Kelly
Kevin C
Kristie
Mary
Matt H
Michelle
Tonya
6 PM Newbies
John Spaulding		22/35/30
Kate B		32/37/31
Katherine		29/32/34
Terri		22/41/27
Travis		44/39/32
Kristi		7/18/2017
Brooke		33/46/34

7-28 Schedule

Monday/Tuesday/Friday - Southside
Thursday - Grant Park Rec. Center

New Shirts - Post to comments if you want a tank top!

Post your tank size if you don't want a t-shirt.

Grant Park Summer Shade 5K - August 30

Mark your calendars for August 30, and plan to join us in the Grant Park 5K run. This is a great goal for some of you to build up to, and it's in our own backyard.

Special Bonus: Right after you finish the 5K, we'll have a bunch of equipment set up and a mini FitWit workout planned. Yes - people will think we're crazy as you jog from the finish line to the kettle bells and rows, but they'll certainly take note of us, especially if we bring a large crew!

Free Preview Day for Sweatin' Safari

Check out the new low-impact camp on Wednesday, July 16 @ 6 pm. Email info@fitwit.net if interested.

Sweatin' Safari features low-impact workouts specifically designed for people who want a smart approach to increasing their fitness level through efficient, effective movements that maximize benefit while reducing stress on the body. The certified fitness instructors of FitWit LLC designed an accessible program specifically for individuals with limited mobility due to age, chronic musculoskeletal issues, previous injuries, or anyone who is new to exercise.

The workouts focus on developing all elements of fitness, including cardiovascular endurance, strength, stamina, agility, coordination, flexibility, and balance. This program is ideal for anyone wanting to build functional movement that enhances enjoyment of everyday life.

Throughout the program, each participant's progress is recorded, measured, and assessed in a supportive, encouraging atmosphere to promote individual improvement. In addition, Sweatin’ Safari leverages the unique environment of Zoo Atlanta creating a one-of-a-kind exercise experience among exotic animals and displays.

Enrollment in Sweatin' Safari includes:

• 18 Specialized Workouts - 6-week program that runs Tuesday, Wednesday & Friday (Homework is assigned for a fourth day of your choice.)
• Fitness Camp Manual which includes program details, a nutrition plan, and meal logs to track your diet.
• Consultation from a certified nutritionist throughout the camp.
• Daily motivational support
• FitWit Camp T-shirt
• FitWit Water Bottle
• Camp Dog Tag upon completion of a 6-week camp
• Opportunity to win weekly “Camper of the Week” prizes from our fantastic community partners.

Special Rates for Zoo Atlanta Employees and Members:

• Non-Zoo Atlanta members: $359
• Zoo Atlanta members: $259
• Zoo Atlanta employees: $199

10% of Sweatin' Safari revenue helps support Zoo Atlanta, and 5% of the revenue helps support The FitWit Foundation.

Anybody want a puppy?

6 PM Jessica found a dog and here's the details:

female, shepherd mix, small (25lbs), 6 months old, very friendly and playful, great with other dogs, treated for worms and fleas and will be spayed and vaccinated thru lifeline animal clinic

Check out this article!

Be glad that you FitWit!

http://www.bestlifeonline.com/cms/publish/best-body/10_Machines_You_Must_Avoid.shtml

Saturday Bike Ride

This if from 6 AM, Brad:

I'm going to make an in-town route of 10 - 20 miles, people who want to go should meet at Southside at 8AM Sat the 19th - strongly encouraged to wear a helmet and bring water.

If you want to join in, post to comments.

Workouts for the break

It’s important to give your body a break after engaging in high intensity workouts, so please use our time off to heal up any bumps, bruises and strains. After a few days of rest, we suggest participating in some type of workout to get the blood pumping and the muscles working again. If you’ve really got some pain, stick to the swimming pool or bicycle, and try to work on perfecting your push-up, sit-up and squat form.

Otherwise, we’ve listed some different workouts to try out over the break so you can come back to camp rested and prepared to tackle another 6 weeks.

Many of you indicated that you’d love to work out together so please post comments to form your own small groups. Give some details – when/where/what workout – and I’m sure you’ll get some folks on board.

1. Run a 5K and record your time. Use www.mapmyrun.com to map out the 3.1 mile distance around your neighborhood.

2. For time:
   10 rounds with reps 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of
   burpees
   push-ups
   sit-ups
   squats

3. 5 rounds – AFAP
   50 jumping jacks
   40 mt. climbers each leg
   30 tuck jumps
   20 crunches
   10 diamond pushups
   
4. 45 min. tour of a park

As you run to various locations, include the following in your tour:

Bench jumps – 30 secs x 5

Dips – 30 secs x 5

Hill Runs

Bench squat jumps – 30 secs x 5

Plyometric push-ups – 30 secs x 5

5. Complete 3 rounds of the following and record your time:

Run 400 meters forward

Run 200 meters backward

When finished, complete a hip circuit with 30 reps of each.

6. Play a sport for 45 minutes. We’re serious! Get together and play basketball, Frisbee, flag football, whatever.

7. Alotta tabata. Complete the following series with no rest in between sets other than the 10 seconds:

Pullups (or jumping pull-ups or rows if you can find a railing/bar that’s appropriate)

Situps

Pushups

Squats

Dips

Total time: 20:00 min

Lake Party - Carpool?

Please post comments if you'd like to meet at Southside to carpool.

Anyone want to meet at noon? other times?

July 11 - Last Day!

Congrats on making it to workout #24!

60 sec. assessments in pushups, situps, squats

Partner Challenge Race - 500 jump ropes, 100 wall balls, 100 dips, 400m

Capture the Flag . . . sort of.

Note the pictures of the Green Demon below. My car was kidnapped from my house last night, and I was left with a ransom note and a nice walk to camp this morning. End result: a clean car! Thanks to the pranksters!

6:00AM :60 Assmt. Alica C 52/66/55 Alison 47/47/60 Alison Harper 10r29k/40/47 Amanda E Andrea F 37/54/63 Andrea Jones April Augusta Betsy Bob 41/45/55 Brad G 69/52/60 Bryan W 54/60/58 Byron Carla Catherine Cowan Catina Celeste 44/60/63 Chantel Cotena Dawn R Dawn Smith 38/58/53 Donna Paul 40/31/54 Dori 32/47/38 Ed 81/74/30 Elizabeth 25r11k/49/47 Gaytra Greg 62/42/42 Greg Schultz 45/50/54 Hallie Heather Jackie James Jason Jenny W Jerome 65/70/78 Jess B 49/45/52 Jessica 37/42/67 Jessie Jill Katie Leslie 37/45/49 Kevin Rose Kim Ju Kimberly McCleary 10r25k/47/51 Kristen Sullivan 49/47/50 Lauren 33/54/60 Lisa B 32r12k/57/55 Luke Mark 42/52/58 Michael B 27/38/49 Nicole B 43/49/46 Pat 41/40/52 Rico 48/49/60 Ron 41/50/45 Sam F 34/46/47 Scott 31/46/58 Shalya Stephanie N 50/36/52 Susan E Susette 43/53/59 Tammy G 53/36/53 Tangela 35/45/47 Telly 59/76/50 Todd 65/52/67 Vanessa J Victoria */53/55 Wendy 63/56/49 7:00 AM Amy Bill 51/40/45 Brandi Brian Shively Bridget 44/42/42 Carla B Caroline 45/45/51 Carrita 35/25/49 Charisse 25/47/43 Chris S CJ Eve 40/59/45 Haley 30/45/33 Jason 68/67/66 Jen Jennifer W 40/51/46 Jenny S 20/51/48 John John T Katie 40/35/48 Katrina Keely 30/39/37 Laura Woods Leeann 50/52/54 Maureen 40/41/43 Megan 33/56/45 Melissa Meredith Michael 33/47/44 Muffy L Nakia 26/40/40 Natalie 27/35/42 Neil Nick Rachel Richard Ruth 28/58/66 Scott Stacy Sax 45/51/60 Stan Susanne Bull 10r33k/69/70 Tiaudra Tiffany 31/51/43 Tina 16/58/55 Tony 42/51/50 Vicki Wallace 44/51/53 Wendy B 9:30 AM Alan Amber 48/45/60 Amy D 60/58/63 Anne April Erin Gigi Heather Ianna Jamie S Jennifer 55/46/44 Jessica JP Julie 62/51/60 Melissa W 47/53/52 Nancy Navada Raechel Tahirah 43/35/45 Vanessa Erin 6:00 PM Jess King 35/50/46 Dwight 43/67/37 John Y 39/40/52 Kelly C 33k/36/45 Mary 27/45/50 Kristy 32/64/54 Casey Chris L 25r3k/27/37 Kevin Matt H 40/45/55 Michelle B 46/60/50 Natalie H TK Rachel Jill 40/50/53 Anatol Alan 41/56/55 Heather