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