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.
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21 comments:
Break the famous 9 minute mile mark
Get back on my toes for pushups ( if my shoulder is better :) )
quit taking so many breathers
- Form a new routine so I can stop buying larger pants.
- Work on joint strength so I can start running seriously again.
- Meet some people. Team is the one thing that really helps me stay motivated.
Another tip: buy shoes that fit your feet and your style of running/walking. They don't need to be expensive; just know how your foot falls when you run.
Goals: to stop the pattern of age = waist size; to disappear when I turn sideways; and to best all my times from last camp.
- Fit into my white slim girl jeans
- Be able to get out of bed in the morning without feeling like a steel beam
- Kick start my marathon training
To attend every day, to kick-start my exercising regimen that I fell out of when I changed jobs, to follow the Abs Diet (which is really close to Fit Wit's plan), and to lose 20 lbs to start--which, historically, I know will come if I reach these other goals.
Break 7:15 on the mile
20 Consecutive Pull ups.
Perfect Form for every squat, dip, push up, sit up etc etc.
bwaa
- Run a 7 minute mile
- Improve tabbata scores by 3
- Break the 200lb mark! 8lbs to go
New goals for Muffy...
-plank for over 1 minute
-complete at least 1 real pullup by end of camp (maybe on last day...)
-do ALL tabata pushups on toes
- Reach goal weight. I have a 6 week goal and a final goal in mind. Looking for a little help from my friends, Tina and Dawn.
- Try to, just once, run a mile in under 8 minutes. May not happen in the summer heat, but soon! Going to have to chase Kevin down for this one!
- Give 100%. Everyday. Lead by example will be my motto. AND enjoy the support of my fellow 6 pm nuts!
- 10 pullups
- improved nutrition
- 7:30 mile
- break 60 in the 400 (one can dream)
- avoid injury
Form a new routine that I can stick to
Follow the meal plan
Fit into my skinny jeans
And drop some lbs.
Get back into my pre-baby jeans
Have more energy
Improve my eating habits
Do at least 5 pushups on my toes
improve my eating habits/keep a food journal and actually follow the meal plan
(and therefore shed some pounds)
keep working on my push up form and reduce number of breaks i take during them.
10 seconds off my mile.
drink more water!
-Show up for every workout
-Run a mile
-Master double unders
-Toe pushups
-Learn to appreciate burpees :)
this is rebecca k. i decided this morning that my goal is to not hate you 5 weeks from now. ;) seeing a positive change in my stats would be nice too, but i'd settle for survival.
Not sure about goals this time.. this is my 4th camp... I'm still seeing incremental improvements, but nothing dramatic. I would like to repeat the 7:30 mile again.. that was really hard to do once, not sure I can do it again. I still need to work the diet angle... I guess those are my goals!
To run the mile in 7:15. To do 5 real pull-ups. To have perfect attendance. 10 double unders.
- run a mile without stopping
- lose the wings that have grown under my arms
- be able to do 10 pushups on my toes
- lose the muffin top
I would like to complete most all sets without using modified techniques (going to my knees, etc).
Going down a waist size wouldn't be too bad, either.
Lastly - improvements on eating. Need to do better there for sure.
-improve overall fitness and endurance
-prevent middle age spread
-learn to do all these new exercises properly
- lose a few pounds
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