Boot Camp Time!!

All right ya'll. It is Boot Camp time. I am starting up a couple of Boot Camp sessions due to everyone asking me to create one. My boot camps are comprehensive fitness programs designed by me to help you lose body fat, boost your metabolism, tone muscles, increase endurance, and much more. It is a program for men, women, and kids 16 and older that combines the expertise and benefits of one-on-one personal training with the camaraderie and motivation of working in a group with others just like you. I do fitness the old- fashioned way: sit ups, push ups, pull ups, lunges, running, and a lot of sweat (and maybe tears)....plus a few new things to keep it fun and interesting.

I am working on doing boot camps for specific groups:
- family camps
- camps for stay-at-home moms
- camps for teachers
- camps for 50 and older
- camps for people weighing 200 lbs. or more
If you fall into one of these groups, then come join us. If you want to create your own group, then give me a call and we will make it happen.

I need at least 6 people to sign up to carry a class, but there is no cap on how many people we can have. The camp for stay-at-home moms, I am working on finding sitters to watch your kids while you sweat and cry, so there is no excuse as to why you cannot be a part of the fun.

Please contact me and let's get started!

Seated Dumbbell Bicep Curl

Step 1
Starting Position: Sit with your back against a back rest so that your head, shoulders and butt make contact with the bench and place your feet firmly on the floor. Grasp two dumbbells with a closed, supinated grip (palms facing forward and thumbs wrapped around the handles) and let your arms hang to your sides, close to your body, with your palms facing forward. Depress and retract (push down and back) your scapulae (shoulders).


Step 2
Upward Phase: Exhale and slowly bend each elbow in unison, bringing the dumbbells towards your chest without arching your back or moving your elbows forward. Maintain a neutral wrist position (avoid flexion and extension of your wrists) and keep contact with your head, shoulder and butt against the bench. Keep your feet firmly placed on the floor and avoid shrugging your shoulders during the lift keeping your scapulae (shoulders) depressed and retracted.


Step 3
Downward Phase: Inhale and gently lower the dumbbells back towards your starting position.


Step 4
Variation to this exercise: To emphasize more biceps activity change your starting position. Turn your palms towards your sides and rotate them forward (or up) during the upward phase before your forearms reach horizontal. During the downward phase rotate your forearms back inward as your forearms reach horizontal. Curl the dumbbells higher by allowing the elbows to move forward as the dumbbell reaches your chest, moving the upper arm towards horizontal with the floor. This places a little more emphasis on the biceps and some anterior shoulder muscles.


As some of us show structural differences at the elbow, we may not be able to hold the dumbbells against our sides in the lowered position unless we force a bend at our wrists. The dumbbell position selected should be one that is most comfortable for you and keeps the wrists aligned straight with the forearm.