Come join us and leave your boot prints in the sand!


ENRG Fitness Presents

BEACH BOOT CAMP RETREAT MAY 2012



DATES:

Arrival: Thursday, May 3rd
Departure: Sunday, May 6th



HOSTED BY:

Alicia Harrison – Owner, Personal Trainer NSCA, MAT Muscle Specialist
Sandy Rodriguez – Assistant, 10 Time Houston Marathoner

ITINERARY

WORK HARD…PLAY HARDER OR WORK HARDER…PLAY HARD

THE CHOICE IS YOURS

Thursday

- 6pm Optional early arrival for personal leisure time

Friday

- 6am – 4pm Early arrival & personal leisure time
- 5-7pm Meet and Greet
- 7pm Dinner

Saturday

- 6 – 7am Morning Walk & Stretch
- 7:00-8am Breakfast
- 8-10am Personal Time
- 10am Snack
- 10:45 – 11:45 Beach Circuit Training
- 12:30-1:30pm Lunch
- 1:30-4pm Games & Group Activities (Pending Bike Ride)
- 4-4:30 Core Conditioning
- 4:30 Lite Snack
- 7pm Dinner
- Optional Evening Walk

Sunday

- 6 – 7am Morning Walk & Stretch
- 7:00-8am Breakfast
- 8-9am Personal Time
- 9-9:30am Core Conditioning
- 10am Snack
- 10:45 – 11:45 Beach Circuit Training
- 1-2pm Lunch & Closing Statements
o The retreat officially ends following lunch; however, you are welcome to hang out and enjoy the remainder of the day
- 2-4:30 Games, Group Activities & Early Departures
- 4:30 Lite Snack
- Dinner (Restaurant Option)


TAKE AWAYS

- T-shirt, cookbook from our weekend, one heck of an amazing “healthy” time


RATES

Private Room - $1500
Shared Room - $1000 ea.
All inclusive. Meals, snacks & non-alcoholic beverages provided and prepared. Alcohol is permitted, but not provided *Please advise of any food allergies

IMPORTANT – This event must have a minimum of 6 people enrolled to take place and will be capped at 14.

*Please advise of arrival date and time


BEACH HOUSE INFORMATION

http://www.castawaysgroup.com/highpoint.html


This house is located on Hershey Beach, next door to Pirate’s Beach. Please join us for an exciting, healthy retreat close to home. Spouses are welcome, but no small children or pets are allowed. Please confirm any reservations as soon as possible as I must confirm a solid reservation 30 days prior to our retreat.
We look forward to an amazing weekend!

"It's not about motivation. Motivation is temporary. It's about COMMITMENT!"

- Craig Harper

Now you must be confused. Didn't I say last week it was all about motivation? But this week it's about commitment. Which one is it? Well, it's both. Anybody can be motivated today, but not tomorrow. You have to find something to get motivated about...and then commit. This is when you separate yourself from everyone else.

Even in the rain you can still get a great workout. Don't let the weather side-track your success.

In-Home 100

Everything is done in 100 reps. There is no rest. All 100 reps must be executed in each exercise before advancing to the next exercise. If you need a break within your 100 reps you may add:

Jogging in place
Jumping Jacks
Jump Rope
Wall Sits
Planks
Jogging up and down stairs

You may use these cardio rests for as long as you need to recover and finish your 100 reps.

Here are your 100 Rep Exercises:

Mountain Climbers
Walking Lunges
Push Ups
Body Weight Squats
Dips
Skiers
Calf Raises
Bicycles
Double Leg Raise
Crunches

Good Luck!


GET MOTIVATED & COMMIT!

"People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents."

- Andrew Carnegie


It is the new year. Time for a new challenge. It is so easy to get caught up in all of the holiday parties. With all of the additional social commitments, eating out and family functions it is easy to lose sight of what is important to YOU. Or even what was important to YOU.

Now is the time to focus on you again. Let's get back in the game. Do not become discouraged because you fell off the wagon for a minute. Jump back on and get back to that healthy path.

Toss the leftovers. Get back to your healthy eating plan. Revisit your passions. Join a new class. Sign up for a race or competition. Challenge a friend or family member to join you. It is always easier to stick to something if you have a companion.

Find it within YOU! Get motivated! 2012 is going to be the year for a stronger, healthier, happier YOU!

I have a little challenge for everyone as we are approaching the holiday festivities and the New Year. This challenge can be executed a few different ways depending on your fitness level. You can even add the extra and sing along.

Opportunities...

1. You may execute the exercise dedicated to each day, on that day.

2. You may pick a random day and do them all at once.

3. Or you may go traditional and add each day as the song progresses. This would make a 12 day challenge with a new challenge added to the list each day.


The 12 Days Of Fitness My Trainer Gave To Me

1 Minute Mountain Climber

2 Minute Jumprope...(Jumping Jacks if no rope available)

3 Dozen Burpees...(Exploding from a full push up, to your feet, and jumping straight up)

4 D Walking Lunges...(4D = 40)

5 Hundred Crunches

6 Teen Push Ups...(=16)

7 Teen Squat Jumps...(=17)

8 1-leg Planks...(Alternating 8 seconds per leg for 8 repetitions)

9 D Second Wall Sit...(90 seconds sitting on wall, knees & hip 90 degrees)

10 Second Sprints...(10sec sprint/10sec walk * 10 sprints)

11 Minutes Jogging

12 Exploding Split Jumps...(Exploding from left leg lunge to right leg lunge)


Good Luck! Happy Holidays!