Whatever happened to the lazy days of summer? There was a time when summer seemed to last forever and the days were long and full of sunshine and outdoor fun? I remember as a kid staying outdoors all day long, playing in the sprinkler, eating popsicles with neighborhood friends, catching lightning bugs in the dark, and making homemade ice cream with the family just because it was a summer weekend. The above photo is a snapshot of my childhood summer weekends with my big ole southern family – who may never speak to me again after seeing this! This is literally just my Mom, Dad, and siblings plus a couple of spouses and their kids on a regular summer weekend. It’s not even a family reunion 🙂 I’m on the front row, second from the left with long brown hair. The rest of the row is composed of my nieces and nephew (all very close to my age – many more would follow later), and my dog, Poochie.
What happened?? Summer has gotten shorter and shorter every year and is no longer lazy at all. Most of us are running around everywhere all summer long. If we’re not careful to make a plan, our fitness efforts will get derailed in the midst of these “crazy” days of summer.
I know it is not always possible to get to the gym to join me for boot camp and sometimes it’s hard to plan a workout on your own. So I have created a little cheat sheet for you that you can use at home, in the gym, or even when you travel (notice the body weight and band section). This sheet has four different workouts listed by equipment. Select a column and go straight down doing each exercise for 10-20 reps or 30-60 seconds each. Rest and repeat as stamina &/or time allows. This is perfect if you only have a short amount of time because you choose how many rounds you do!! Notice that it has a rep (or time) range instead of a set amount. Use the lower rep range if you are a beginner, feeling a little more fatigued than normal, using a heavy resistance, or want to get in more rounds of the circuit. Use a mid range of reps if you want to work at an intermediate level. Use the higher rep range if you are using a lighter weight, want to work on endurance, or are more advanced. If you are not sure how to do the exercise, each photo in the downloadable pdf file has a link to my google photos with a description of the movement in the info. To use the photo descriptions you need to download the pdf version by clicking this link and save it on your phone so you can tap the links when needed. (The jpeg photo below is not linked to the descriptions).
When you’ve tried all four workouts and are in need of some variety, try mixing and matching. Each row across targets the same body part or group of muscles so you can literally go down the sheet picking something from each row and get in a new total body workout each time.
Of course, if working out alone is not your thing, I’ve got you covered there, too!! Join my OnDemand camp crew and receive a YouTube Playlist link of workout videos direct from my living room to your device. That way we can workout together. There will be no question as to how to do the exercise because I will be doing it with you and talking you through the form and modifications. See below for more details.
You are literally without an excuse to workout this summer!! Now, slow down and enjoy a few lazy days of summer before they’re all gone!
July Camp News
Live @ FLC Gym – $50 (prorated for 6 classes this month)
- Starts Mon, July 11th
- Choose 5:30am or 7:30am for Fit Camp, or 8:30am for BASIC30
- Dates:
4 · 6· 11 · 13 · 18 · 20 · 25 · 27 (6 sessions) - We are taking off the week of the 4th for the holiday – No camp on Mon-4th or Wed-6th
On-Demand – $30/month
- Workout anytime the mood strikes by video
- Most workouts only need a medium set of dumbbells. See FAQs for more info
- YouTube Playlist Link is available by the 1st of the month
- Playlist includes 16 videos with at least 4 being brand new with specialized content for On-Demand subscribers
- I take request to help meet your specific goals – let me know if you have any needs that we can address in next month’s workouts
- New Videos dropping this month:
- Armed & Dangerous *Arm Emphasis* (both B30 & FC45 – just adjust time/level as needed)
- Mobility Stretch (both B30 & FC45 – adjust time as needed)
- 50,40,30 Reps (FC45 no equipment needed)
- Pure Strength (both B30 & FC45 – You get to pick your weights according to your strength level, the easier to modify exercises are at the beginning, I’ll let you know when that 30 minutes is done, and will finish the remaining time with some challenging exercises for my FC45 crew.)
- Held over by popular demand:
- Basic Yoga (B30)
- Low Back (B30)
- Access to our Short Glute Workouts from our New Rear Series last January
- Other videos include some favorites from both B30 & FC45 selections and include… Beach Intervals, Bad Penny, Synchronized Swimming, Beast, & Gliding just to name a few. There are also a couple more body weight only workouts to help during traveling.
- Even if you only see me on YouTube, I am still your trainer and I am here for you and only an email or text away. My goal is to make training even more accessible and to leave you with no excuses for not exercising.
Full Access – $75
- Why settle for just Live or @Home when you can have both!! You can workout with me and our FLC crew Live on Mondays and Wednesdays (as many classes as you want) and have access to videos to do On-Demand on any other day of the month. What better way to get in shape and stay in shape!!
A La Carte: $10/per class or 5 classes for $45, 6 for $50, 7 for $55
Package payments must be made in advance, they are non transferable, and are only good for the month of the Boot Camp for which they were purchased. Payment options include: Cash, Check, Card, Cash App, paypal.me/followmefit, Venmo, Google Pay, & Zelle.
Links:
More Camp Info | Camp Registration | Pay Online | followmefit.net
Just to leave you with a little smile 🙂 You’ve got to love that 70’s style!!!
Excellent!