Main site is down.

Currently our main website is down due to some IT problems.

For those of you that have seen us in the Focus on Lancaster, please email Gsmith005@yahoo.com or call 740-438-8556 to Redeem Coupon.

Sorry for the inconvience. This will be up and running shortly.

To pass the time, check out the video below and see if anyone reminds you of yourself...


http://www.vimeo.com/2692172

Weekly Billing

We will also be offering Weekly/Bi-Weekly/Monthly Billing options in the New Year

Monthly = $125
Bi-Weekly= $65
Weekly = $35

This was a major hit with certain campers during the month of December. This way you have full control over when and how much you want to pay.

You Deserve This...Recession Busting Rates!

Hey Everyone,

I have had such an overwhelming response from the current campers that I figured I would extend the invitation.

We are holding a Recession Busting Special.

Until 11:59pm on December 24th we are going to let you lock in the LOWEST rate, we have ever been, for the whole year of 2009.

Yes, its true.

Read Carefully.

The next 4 weeks of SuperFit begin on January 5th, 2009.

We are going to a ALL Access rate.

$125 for Unlimited Access during the scheduled Training Times.

During those times, the training session will be led by a Certified Trainer.


We are different than ANY other place around town. Just ask those who have been with us for the last 8 months+.


So here are the scheduled times.

Monday, Tues, Thurs
6am
5pm
6pm
7pm

Saturday
10am


You are not required to come a certain amount of days, for best results we suggest 3-4 times.


PLEASE READ CAREFULLY

Sign up before December 25th and we will lock you in at the rate of $125/mo for the entire year of 2009. This simply means that IF YOU SO CHOSE to continue after your first month, then your next rate would be $125 again.

You ARE NOT, I repeat, ARE NOT locked into a "Monthly Contract". You are simply GUARANTEED to only pay $125/mo if you chose to continue.


Sign up now before Dec 25th and you WONT GET CHARGED UNTIL Jan 5th!!

Call with questions - 740-438-8556

Current (or anyone who has been a camper) Register Here

New to SuperFit? Register Here

Action Shots of Lancaster Super Fitters

Todays workout

3 Rounds for Time

50 Air Squats

10 Jumping Pull ups

10 Dips

10 Medball Cleans

Scaled version

25 Squats

10 JP's

10 Dips

NO MB Cleans

Camper Shout Out!

I just wanted to give a big shout out to the Campers of the Week!

These campers were awarded "Camper of the Week" because they came everyday and turned in their food log.

If you see them around, give them a big congrats!

Cher Kessel
Nancy Walters
Susan Poston
Teri Craiglow
Amy Lewis

What did they win you ask?

10% Off January Membership!!

Keep up the good work !

Lancaster Personal Trainers 4 Tips to Keep Fat-Free Throughout the Holidays

Hey Everyone!

We are back, sorry it has been awile since we have had any updates. Due to our house issue and such, we are just now getting back into the swing of things. I hope the following will help you through the "tough" times of the Holidays.

Now we all know how busy we can get right? I sure as heck due. However, you can't let yourself get caught into the trap of not working out to make more time for the holiday run around. Its typically a big mistake that most people fall into; which puts you at risk of losing the lean muscle mass and strength that you have worked so hard to build and maintain. "Why?", You might say. Loss in lean muscle mass will lower your resting metabolic rate, which accounts the the vast majority of calories you burn in the day(about 60-75%). So, this means when you lose lean muscle mass, you will in turn be burning less and less calories throughout the day which will put you at a much greater risk of putting on nasty, ugly, unwanted body fat during the holidays. Make sense? Plus, losing strength will meant hat the next time you start to workout your perofrmance will be less than par and you'll get smacked right upside the head with that ugly work nobody cares to hear when it comes to training: Regression! Therefor, there are more clever ways to maintain or increase the number of calories you burn per day, both from exercise and from your normal daily activities, to stay fat-free this holiday season.

I promise if you use the strategies below you will maintain or even increase your current amout of Lean Muscle Mass and Maximize your daily calorie burn to the best to protect yourself from the holiday BLOAT.

1.) Perform atleast One Intense Strength Training Session Per Week!

Studies show that only one single strength training workout per week during times when you cannot train like you would like is an effective way to maintain current levels of strength and lean muscle mass. So, to best maintain where you currently are, shoot for atleast one good strength trining workout per week to stay buff during the holidays and prevent that unwanted regression. To maximize fat burning, perform three total body strength workouts and also perform three cardio interval workouts per week on non strength training days.

2.) Hit Your Totals

Your body is a moron. In other words, it can't tell the difference between 100 pushups performed in a row vs. 100 total pushups performed in a day. When you honestly can't find a five to 20-minute time slot to complete an effective total body workout, look for hidden chunks of time during the day that you can sneak in a certain amount of reps to shoot for a daily total. i.e. - 20 push ups when you get up, 20 push ups at lunch, etc...=100 per day!
Using this method throughout the da will lead to big numbers by the end of the day that will burn the same amount of calories in addition to creating similar muscle building effects, as if you did them all at once.

It is important to note that this "Hit Your Totals" routine is merely a back-up option the the ideal 20 minute interval training workouts which are proven to burn nine times more fat than ordinary exercise. Short rest periods between rounds create the optimal hormonal enviroment for rapid fat loss and lean muscle gain, where as the long rest periods, full recovery, between movements do not. However, it comes down to effective versus optimal, so be sure to at least be effective this holiday season. (effective=Hit Your Total, optimal=50-10 Interval Workouts)

As we talk about in camp, make sure you get the most Bang for your Buck while doing these types of workouts. (i.e. - dealdlifts, lunges, pushups, rows, push press, high pull, etc.) Use the plan below to guide yourself into building your own "Hit Your Totals" workout. Adjust the repetition ranges accordingly base on your current strength levels. The only thing you need is your body weight, dumbbells, and/or bands. Perform this plan up to three times per week, resting a day between workouts. Make sure to alternate between Plan A and Plan B for variety reasons. You can either hit your total by doing one exercise first, or simply employ a circuit style setup.

The Hit Your Total Workout For The Holidays
Plan A-

Body weight Squats or Hip Extensions: 100-200 total
Push-ups: 50-100 total
DB/Band Rows: 50-100 total

Plan B-

Body weight Lunges or Single-Leg Hip Extensions: 50-100/total per leg
Off Chair/Couch Dips: 50-100 total
DB/Band Push Press: 50-100 total (feel free to swap pull-ups or pull-downs here if you have access to the equipment)

3.) Rage Against The Machines

Machines have made us an incredibly out of shape and overweight society. This holiday season make it a point to not use them! Now I don’t mean to say that you cannot drive to the mall during the holidays. However, when you get to the mall, try to park further away so you can do more walking to get inside. Avoid using elevators and escalators and opt for the stairs; all those steps truly do add up. Instead of having your naughty kids carry the bags, burn more calories by carrying the bags yourself (sorry, that was the former naughty kid in me raging, ha ha). Stay on your feet as much as possible and resist the temptation to let a robot or machine do the work for you.

4.) Engage in more outdoor holiday activities

I have been in some pretty incredible snowball fights in my day. Though I was always having a blast while pelting my friends behind some sweet built-by-Greg igloos, I was never aware of how exhausting a good snowball fight can truly be until I came indoors afterwards. My snowsuit was soaked with sweat and I had spent the last 30 minutes or so in total fight or flight mode. Talk about an awesome way to burn calories without even thinking about it! Get outdoors this holidays season and throw around the pigskin or have your very own “Ice Bowl.” Once again, all these calories here and there truly do add up and could make a difference between you fitting in your pants or ripping your pants by the time the clock strikes midnight this New Year!

It Rained inside my house! But here’s Some Exercises for Super Fast Belly & Thigh Melting Fat Loss and Lean Muscle Gain

First off, I must apologize for not keeping the blog updated as of this week.

It has been a venturous week thus far.

There has been some pretty nasty colds going around...and on top of that...

It Rained INSIDE my house! Holy cow, this is no joke. Yesterday we had a main waterline on our second story burst open and flood the downstairs. Coach, Chair, Carpet, Ceiling, Floor...Everything got wet.

But guess what? We are still blessed with a roof over our heads. So again, I apologize for the blog postings.

So let's get back on track today, okay?

I'll Keep this as basic as possible for ya. The best exercises that induce rapid fat loss also produce lean muscle gain, and visa versa. All of these exercises have one thing in common: They Provide a UNIQUE challenge to your body AND involve many muscles in your body as possible = BANG FOR YOUR BUCK.

Scientific and real world studies have both shown that total body workouts are far more superior than isolated workouts when it comes to maximum thigh melting and muscle gain. Buts lets look into this a little further...

Let's drastically accelerate results by selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! Are you following me? Here's an example, squats are known best for being a great muscle builder with a serious fat melting effect. However, the squat goes from great to UNSTOPPABLE for changing your body for the better when you make it a combination move by adding rows or a press to each squat rep. Its obvious that you can reap more benefits this way since you are now involving your upper body into the king of the lower body exercise.

Its as simple as the Super Body Equation below:

Performing Total Body Exercises Within Each Total Body Workout -

More Muscles Used at ONE time =

More Calories Burnt + Greater Muscle-Building Stimulus =

Greater Fat Loss + Greater Lean Muscle Gain

I gotta tell ya the truth, I have a true love-hate relationship with the following moves I am about to share with you. I love them because of the unstoppable fat melting, and muscle building results they provide to help maximize body sculpting. Hate because they push me to my limits every single time I workout by leaving me in a pool of tears and sometimes a visit from my dear friend Mr. Pukie. In other words, these are not for the weak of mind, body, or soul.

With at any more delay, here are the official top 10 List of my favorite exercises in the world of fat shredding and lean muscle gain.

Exercise #1 - Power Clean + Squat to Overhear Press Combo ===Puke every time ;)

Exercise #2 - Any Squatting Combination Exercise- Squat Thrust/Burpee Variations, Squat to Overhead Press, Squat to Row, Squat to Chest Press, Braced Core Squat, Single Leg Squat plus curl to press, etc..

Exercise #3 - Any Lunge Combination Exercise- Alternating Lunge Plus Curl to Press, Alternating Lunge plus Twist, Alternating Lunge plus Chest Press, Alternating Reverse Lunge plus Row, Split Jump plus Jerk, Split Jump plus Curls, etc...

Exercise #4 - Any Push-Up Combination- Push-ups plus Knee-Ins, Push-up Rows, Spiderman Push-ups, Squat Thrust Push-ups, Ladder Crawl Push-ups

Exercise #5 - The Chop - Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags

Exercise #6 - Olympic Lifting Variations: Dumbbell or Kettlebell Cleans, Snatches, High Pulls

Exercise #7 - Dynamic Back Pillar plus 1-Arm Dumbbell Chest Press

Exercise #8 - One Legged Deadlift plus curl to press

Exercise #9 - Med Ball Snatch-Slam Combo

Exercise #10 - Dead Lifts Supersetted with Wall Ball - Med Ball

Here's a great highlight reel of the above exercises so you can add them to your own training routine at home for better results:

VIDEO COMING FRIDAY!

Well, I hope that you take my expert advice and jack up your training with these super deadly total body combination exercises. I guarantee you better results in less time by regularly employing these moves into your workouts. Of course its up to you to take your workouts, and body, to the next level.

I'll be sharing some more great exercises for those specific trouble spot areas (Thighs, Butt, Stomach, Chest, and Arms, etc..) that are holding your super body back in the days to come ;)

Making Fitness Fun!

Get After It!

Greg Smith
http://www.superfitcamp.com/

Lancaster Personal Trainer: Building The Ultimate “Bang for your Buck” Training Workout For Rapid Fat Loss

Alright ladies, here’s what you’ve been waiting for…In the past, the cornerstone of most resistance training workouts has been performing exercises in a straight set format. This means you perform a certain number of reps for any given exercise or you perform as many reps as possible for a given exercise and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times based on your goals. When looking for more of a fat loss and lean muscle gain, shorter rest periods are more adequate. To get more of a strength or power emphasis, longer rest periods are prescribed.

So, what’s the problem with this style of training? Well, although straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to use your time while exercising. This is what I would call, “Getting the most bang for your buck” while at the gym or working out. In most typical commercial gyms you’ll see someone perform three sets of 10 reps for let’s say the bench press. They pump out 10 reps, go to the water fountain, talk with some buddies, look at themselves in the mirror, check out some girls, watch a couple of highlights on ESPN, and then gingerly walk back to the bench area to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one movement pattern (a horizontal push). That means you’d need at least in hour to perform four different exercises! Do you have time for that? I sure don’t!

A much more effective and “bang for your buck” approach to ordering your exercises would be utilizing the alternating set format. Now read this carefully, it will save you massive amounts of time and headaches. This is where you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. These types of sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Therefore, “More bang for your buck!” Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program and keeping your family time. There are several ways to perform alternating sets outlined below:

1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and squats)

2.) Tri-sets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

3.) Circuits: Alternate between four or more different exercises

Though supersets and tri-sets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:

The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise #1- Squats

Exercise #2- Dips

Exercise #3- Single-Leg Hip Extensions

Exercise #4- Pull-ups

Exercise #5- Leg Raises

Perform this circuit up to four times for a 20-minute total body fat burning workout.

Basically, in the same 15 minutes that it took to get in three sets on the bench, look at yourself in the mirror, chat with your buddies, you could have gotten in three sets of five different exercises for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).

To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is therefore simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:

Exercise#1- Double-Leg

Exercise#2- Push

Exercise#3- Single-Leg

Exercise#4- Pull

Exercise#5- Core

Here’s a workout video showing you a great circuit you can perform anywhere:

I’ll be sharing some more great circuit training workouts from my boot camps in the weeks to come ;)

“Making Fitness Fun”

“Double Your Money Back Guaranteed RESULTS!”

Greg Smith

www.Superfitcamp.com

Super Fit's New Online Community

Hey Everyone!

I know some of you have already had the chance to go over to our new Online Community that we are putting together.

I wanted to open the invitation for all of you to go over there and sign up as members - Its FREE.

www.superfitbootcamp.ning.com just click the signup button on the left side.

This will be a place where you can talk to other campers, leave comments, check out videos, and pictures.

See You There!!

$10 A Session Week!

Quick Reminder and explanation...

November 10th, 11th, and 13th we will have camp at 630pm.

The camp is open to EVERYONE. Doesnt matter if you are a current client or not.

You are allowed to come and join the camp for $10 per session, no holds barred.

If you bring a friend then you are FREE and your friend pays the $10 for that session.

If your friend wants to be free, then they bring a friend, and now that friend pays the $10 for that session.

Please RSVP if you are coming and have never been to camp before.

This Weeks Events of Lancaster Boot Camps!

I just wanted to give some reminders of this weeks events.

Thursday from 655-715pm (between camps) Matt Warren will be in house with a Mini Nutrition and Product Training.

So if you are a 6pm camper, stay over the extra few minutes. If you are a 705 camper, please come early so you can be there.

Matt was a graduate of OSU with a B.S. in Nutrition. He also played football in '96 for the Buckeyes as a walk on. If you want to know more about how to get your eating regimen in check then make sure you are at this event.

If you are not a camper and reading this, call me at 740-277-7214 and we will see about getting you into the mix.

IMPORTANT: If you are a Lancaster Resident that wont be at camp Thursday due to Halloween then NO PROBLEM.

Friday at 6pm we will be doing the same thing at our Facility. We have a corporate camp that ends at 6 on Friday. Anyone that cannot make it Thursday is more than welcome to come Friday Evening.


NEXT THING:
If you are attending the United Way Walk, please turn your forms in as early as possible, we want to make sure you get your free tee-shirt from them. Which is only given to the first 250 people to sign up.



WARNING : This is Only for Spark and Advocare Product Lovers

The Originator of SPARK will be in Columbus on Saturday Morning. His name is Dr. Hackman, and he as been with Advocare since day 1. He is the man responsible for creating Spark Energy.

This event Starts at 10am. We will be carpooling, so let us know if you want a ride.

This is open to anyone and everyone. You can bring family, friends, and co-workers.

Here is some more info on Dr. Hackman

Pre-Post Halloween Workout at Super Fit Camp

Lancaster Boot Camper Results

I almost Forgot!

I just got finished doing measurements on one of our 6pm campers.

She has lost over 13inches in 4 Weeks!

Also,

We just had someone do our "Core 4" Advocare product regimen and los 34lbs in 30 DAYS!

Yes, its true. Yes, I will have his before and after pictures very soon.

Stayed tuned...

PS - have you watched the pumkin workout on the front page of our website www.superfitcamp.com

After watching in - go to our "Halloween" tab and download your own book on how YOU can do these at your home.

November 8th United Way and Super Fit Camps

Super Fit Camps will be joining with United Way to participate in their 2 mile walk this year.

We are asking for anyone and everyone who can attend to please do so.

We have been asked to go for the "Most Walkers" award.

and we are sure gonna get it!@

Cost - $15

WHATS IN IT FOR YOU?

- The Feeling of Giving
- The community of walking with the SFC
- Tax deductible
- WE WILL REIMBURSE YOU THE $15 If you decide to join our Nov-Dec Camp
^ Thats a Steal!

- Complimentary Boot Camp Session After the Walk!!
- The great health benefits of a 2 mile walk and boot camp.

Let us know if you, friends, or family would like to go with us!

Lancaster Personal Training Back Yard

Campers - I know how much you love seeing OTHER ppl get their butts kicked.

Here's another video of me and a male client training in the back yard.

Tires, Telephone poles, and Picnic Tables

The telephone poles weigh 105lbs and 140lbs

Tire is 600+lbs