How healthy are you?

Here is an interesting article on habits of healthy people. SOOO how healthy are you?

SUGAR anyone

Food labels are often difficult to comprehend. Soooo the first step to eating a CLEAN diet is knowing what to stay away from. The number ONE food to AVOID is SUGAR but it is not that simple. Sugar can take on many forms so to help you out with what to look for here are fifty names for sugar that we should be avoiding. Click here for the list

What's Your Excuse

I'm too tired, too sore, too busy, don't have the time or the money. I have bad genes, I'm too old, too far out of shape, too stressed. I don't know what to do, who to talk to, or where to go. The list can go on and on. If you are waiting for the perfect time to start living a healthier lifestyle then you will never begin. LIFE HAPPENS. Here is a little encouragement. By the way STRONG people are HARDER to kill than WEAK people.

5k this Saturday

This Saturday the 26th we will be meeting at the trace to do a 5k. The cost is only five dollars and it is a great way to come out and support the local fitness community. We will also be hosting our regular work outs at Versus. They will start at 9am and begin roughly every 3o minutes after.

Keep up the hard work and remember LEAVE NOTHING.

Thursday Throw Down

Sooo, a quick run down of the past week. We have started a new boot camp that completed the first of their eight weeks today, a couple of people got to meet the prowler and we have been able to do a little running thanks to Spring forward and the beautiful weather that we have had. Our Saturday community work outs have been packed full of boot campers with a ton of energy. KEEP REPRESENTING!! On a similar note our workouts will start at 10:00 am this Saturday. We have a handful of members who will be participating in a local race this Saturday sooo wish them luck.

STAY TUNED FOR OUR NEXT POST ABOUT A FREE 5K AND GYM COOK OUT.

Leave Nothing

When things get tough in a workout will you quit or will you put your head down and plow forward. Will you

We are VERSUS!!!

This Saturday Versus will be hosting a FREE community workout between 9:00am and 11:30am. Workouts will begin every thirty minutes and will be team oriented. If you have debated signing up for our Spring boot camp starting on Tuesday or just curious about this crazy thing that you hear your friends talking about from week to week this work out is definitely something that you DO NOT want to miss.

At Versus our goal is to build a fitter future for our members through community. We are not the gym where you know people by what they wear (.i.e. the guy with the sleeve tattoo, or the girl with the pink ipod) we encourage people by calling their names, we ask people how their day was because we care not just to be nice, we want you to come to the gym and actually use your membership not just pay a monthly fee. We are housewives, students, servers, doctors, bankers, soldiers, lawyers, professional baseball players, business owners, teenagers, grandparents. We are not a globo gym, we are not a fad, we are not perfect, we are not Crossfit, we are not a lot of things, but we are a community. WE ARE VERSUS!!

I did WHAT!?!?!

Yes your heard me correctly you finished the workout almost twice as fast as the first time you completed it. That is what several of you heard last Thursday night as you finished your first boot camp. Not only have several of you dropped several pounds, you have lost unwanted inches and dropped pants sizes in a matter of a couple of months. I wish I could take credit for your success but in the end you put in the work and made the sacrifices necessary to get your results. Great job ladies.



If you want these same results and are willing to put in the time and effort we have a few spots remaining for our next boot camp which begins Tuesday March 15th. DON'T MISS OUT !!!

SPRING BOOT CAMPS!!!

Our next round of boot camps will begin March 15th. They will meet on Tuesday and Thursday at 5pm. Due to high demand for this session you MUST pre-register. To pre-register contact me at michaelkfrierson@gmail.com or at 601-916-2216. You may also contact Steve McAlister at stevemcalister1o@gmail.com or 601-554-6254.

What does it all mean

Recently we have talked about how much of the three macro nutrients we should be taking in an a daily basis and what we should look for when reading nutritional labels. Here is an article that may help explain this better than I was able to. REMEMBER IT IS NOT ALWAYS CALORIES IN CALORIES OUT.

http://www.charlespoliquin.com/ForWomen/Articles/13/What_Nutritional_Labels_Really_Mean.aspx

What's For Dinner

This week our boot camps have been really intense. Several barriers have been broken this week and everything is starting to click with our team members. All the right questions are being asked and with knowledge comes power. Now that you all have the knowledge you need to succeed, BE POWERFUL and take control of your life. Write your own story, you can be the author of an award winning novel or a total flop. Which will it be? You only get one shot at this thing they call LIFE.

For the rest of boot camp we have a little homework. I want to know what is for dinner. Sooooo we are going to keep a food journal for the remaining time of boot camp. A food journal should consist of EVERYTHING that you consume from breakfast, lunch, and dinner to mid-day snacks. Even you adult beverages EVERYTHING that you consume. Be specific and journal EVERY DAY. If you have any questions about what the journal should consist of PLEASE ask.

Boot Camp Representing!!

This week as been pretty busy around the gym and especially for our Boot Camps. I would like to point out although our Boot Camp members make up only about 30% of our members they were the majority this morning in our Saturday team WOD. We also had a couple of former Boot Campers that were out representing today. Props to you all for showing up today(hungover or not). We had a great day with some running burpees SDHLP, oh yeah and introduced the prowler to a couple of people.

Make sure that you DO NOT miss Saturday workouts. It is a good way to meet other Versus members and build a stronger fitness community. Remember to stay dedicated over the weekend and do not settle of mediocrity.

Moving On Up

Well its been almost a week since the ol' groundhog DID NOT see his shadow and I think that he is a liar. It has been frigid in the gym lately, but our boot campers have braved ice storms and all to get the results they deserve. Keep up the hard work ladies and gents and I promise you that you can change your life in the remaining time of your Boot camp. Remember the 80/20 rule, if you're not sure what I'm talking about ask at your next class.

By the way we will be moving our Boot camps to a new location, be sure to ask about the new location at your next Boot camp.

No Shadow

Our 6:00 class really smashed the workout tonight. I guess you could say they got in a 3 round bout and definitely came out on top. I want to give a shout out the the Kims, one for losing two pants sizes and the other for losing 10 pounds. Keep up the hard work ladies we are half way through your first Boot Camp. Keep your eyes on the goal and Do NOT simply walk across the finish line. SPRINT!!!!!


Then there were 3...

Our 7:00 class has really represented over the last five months. I know it is tough to stay motivated during the cold dreary Winter days but remember Spring is right around the corner(the groundhog did not see his shadow) and with Spring comes cookouts, pools, and swimsuits. Soooo stay in the gym, stay motivated, and stay fit. Don't let it sneak up on you. What is "it", you ask. "It" is whatever wedding, trip, Mardi Gras ball, banquet, or whatever is on the calendar that you want to look your best for.

BT DUB we are switching up our program a little beginning next week. We will get cardio, abs, and strength all in everyday and it is important that you are there everyday to get the full benefit of the program.


One last thing the word of the day is: NUTRITION

And It Begins

We started a new Boot Camp tonight and everyone killed it. Keep it up!! Remember the 80/20 rule. Now for what we did

5:45 class

Baseline

ab circuit


6:45 class

10 rounds

5 push ups
10 sit ups
15 squats

Airdyne and planks



Cardio/Distance

bike/run/row 45min

TUESDAY



-6:00 class

rowing, thrusters, burpees



-7:00 class

TABATA



-Cardio/Distance

250m row x10( rest 3x's as long as your 250m sprint)



WEDNESDAY



-7:00 class



upper body and ab circuit



-Cardio/Distance



Do main board WOD

The Race is on

Monday



-Warm up



-7:00



Teams of Three



-1500m row as team

then

-AMRAP-

10 ball slams

10 burpees

(only one team member working at each station)



-Cardio/Distance



5 rounds

1 minute on 2 minutes off (row/bike)

And it's Friday

Wednesday

-warm up

-7:00 class

-arm and ab ciruit

Cardio/Distance

Do main board WOD (see steves muslce palace)


Thursday

-warm up

-6:00 class

burpees
ring rows
ball slams
rowing
(complete designated number of reps at each station as a team)

-Cardio/Distance

20 minutes steady state cardio (your choice biking, rowing, or running)


Friday

-warm up

-Cardio/Distance

50-40-30-20-10-10-20-30-40-50 calorie biking/rowing
(rest as long as it takes to complete interval; i.e. 2 minutes for 50 calories 2 minutes rest)




Remember our next Boot Camp begins January 31st limited spots available. DO NOT MISS OUT!!!

TUESDAY

Warm up

300 jump rope

-3Rounds-
10 push up
10 squats

6:00 Boot Camp

3 Rounds
(1 min at each station)
-box step ups
-sit ups
- jumping jacks
-push ups
-kbs
-rest

Ab Circuit

7:00 Boot Camp

1-10
Burpee Boxjumps

2000m row relay

Cardio

3x 1000m row
(rest 3 min between rows; do not deviate more than 10 seconds on each row)

Monday

Warm up

300 jump ropes
500m row

Bootcamp

10-1

kbs and db thrusters
(to be done with a partner. You work, partner rest)

12 min amrap
5 push ups
10 situps
(to be done with a partner. You work, partner rest)

5 min abs

Cardio
8 rounds
30 sec on 20 sec off (rower or airdyne bike)

-the 30 seconds on should be all out efforts


Reminder we are starting our Valentine Boot camp on January 31st on Monday and Wednesdays at 5:45 pm. If you are interested or know anyone who is email me at michaelkfrierson@gmail.com There are limited spots available.



Here is an article that may help with time management, or at least keeping your sanity.

http://www.charlespoliquin.com/ForWomen/Articles/12/The_15_Rule.aspx

I'M BAAACCCK!!!!!

So its been a little bit since the last post. I know, I know I need to get on it. Well I promise we are here for the long haul. I hope everyone had a wonderful New Years and encourage all to be a better you in 2011. Set goals for yourself, tell someone, and be accountable for those goals. No goal is to big or for that matter to small, but please make specific goals that are measurable. A good example of this is I want to loose 20 pounds by March 14th. A bad example is I want to lose weight. See the difference? So make your goal for 2011 known, measurable, and stick to it. Some goals can be attained easily some will take more work and that's ok. JUST DON'T GIVE UP! NEVER EVER GIVE UP!!!

Here is a little food for thought that Jeri stumbled upon. It's never too late.





http://fitbie.msn.com/get-fit/secret-being-fit-life/page/2?gt1=50003