BESIDES THE RESULTS, HERE ARE A FEW MORE REASONS...

How do we compare to other boot camps chart:	PBC	Booty Boot Camps	Survivor Boot Camps	Johnny Boot Camps	Body Busters Boot Camps	Ultimate Boot Camp	Cross Fit
Best Per Session rates	$10.80 per session	2x week (8 Sessions) $159	2x week - (8 Sessions) $190 - 3x week - (12 Sessions) $225 - 5x week - (12 Sessions) $275	12 Sessions $199	8 Session $155 12 Session $225	$12.50 to $15.37	No Single Sessions
Monthly membership rates	$119 Unlimited	No	No	$237	None	None	$300 per -15 sessions - $250 Per 12 sessions
On-line Service	Yes	No	No	No	No	No	No
Certified Trainers - Boot Camps Specific equipment	Yes	Optional	Optional	Yes	Some	Yes	Some
Do you have to bring your own equipment	No	Yes	Yes	Yes	Yes	Yes	No
Can you change your times and days of your appointments	Yes 150 camps per wk	Pre-Set fixed Schedule	Pre-Set Fixed Schedule	Pre-Set Fixed Schedule	Pre-Set Fixed Schedule	Pre-Set Fixed Schedule	Pre- Set Fixed Schedule
How many daily time slots to choose	10 Per Day	1/2 time Slot		2 time slots	0 to 4 time slots	2 Time Slots	4
How many days a week running	6 days	2 Days	5 Days	3 Days	2 to 4 days	2 Days	3 or 5 only
Cancellation Policy	12 Hours	None	None	None	None	24 Hours	None

What do you like most about PBC trainers?

81% Motivation
60% Boot Camps are always new and challenging
56% Knowledge
49% Tough

Paul’s Boot Camp Design (Rating out of 10)

Schedule of Boot camp 9 out of 10
Format 9 out of 10
Staff & service 9 ½ out of 10

Top results after 30 days

1) Energy & toning
2) Better lifestyle and healthy
3) Reduced body fat
4) Clothes fit better
5) Firmer and leaner legs and buttocks

Top PBC Features (why you train at PBC) in order:

1) Fun & Lots of Energy
2) Atmosphere
3) Mostly Women Only
4) Non-Intimidating Environment

• Set Goals. Start small & simple. Short term and progress upwards. Make them realistic and accountable. Remember "everyone has a dream".
• Read fitness magazines. Fitness magazines are a great source of both information and inspiration. They can help remind you of why you want to get fit in the first place! (Keep the eys away from the quick fix ads- they are models that train 6 days a week to look like that!)
• Set a regular time for exercise. Most women have busy schedules, making a set schedule makes much easier to stick with it, especially over time.
• Work out with a friend. Enjoy the company and support. Friends can also help encourage each other to work out with more intensity.
• Join a group program -PBC Boot Camp! Boot camps have the key factor to fitness success...group accountability! Make new fitness friends and join the excitement and have fun with others striving for the same goals.
• Find exercise activities that you enjoy.
• Think Positive. Even if you don't like exercise, try and think of it in a positive way - that way you are less likely to talk yourself out of it. Think of how good you feel afterwards, not the pain involved in getting there!
• Think Variety- not only does this make it more interesting, you'll actually work different muscle groups, or the same muscles but in a different way.
• Track your progress. It may help to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals - and remind you that you're making progress.
• Reward yourself. After each exercise session, take a few minutes to sit down and relax. Savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise.
• Make It Fun!- Yes your fitness plan should be fun ! If you dread doing your fitness routine then chances are you will stop. Be EXCITED about your fitness program!!!! If you are new, it is going to take two to four weeks to appreciate the benefits.If you're not enjoying your workouts, try something different.

If these exercises aren’t already a part of your fitness regime, it’s about time you started moving! Intensify the burn by adding exercise tools such as a stability ball or a pair of dumbbells. Remember, don’t underestimate these 10 essential exercises – there’s a reason why they’ve been around for so long.

• Reduce body fat: A leaner body makes you look as good as you feel. In turn this will motivates you to get leaner and better. Less body fat also means less extra weight to train with. You will become more mobile, have a better range of motion and be faster.
• Top tip - Do not under eat: You need food to give your body energy. The most common mistake made by most trainees is under-eating. Somehow they have the idea that just eating salads, chicken and yogurt will get you leaner and stronger. Less food does not mean a leaner body. Muscle needs to be fed the proper nutrients. Skipping meals or not eating at least your basic metabolic requirements will shut down your body’s ability to get lean quickly. Tip – eat only what you will need for the next few hours. For example, if you plan to train after your next meal, eat more. If you plan to sit at a desk all day, or flop in front of the TV, eat less.
• Eat Protein: The harder and more intensely you train, the more the body requires essential amino acids to fix, heal, and strengthen muscle. Your body also requires nitrogen to replace the millions of dying and damaged cells in your body daily. Essentially, protein is the combination of essential amino acids and nitrogen bound together. What does this mean? Your body needs to consume protein to build you a stronger, leaner body.
• Rest: The human body repairs and recovers during sleep. Performance is dramatically reduced when you sleep less than six hours a day.
• Periodize your training: Every few weeks change your intensity, rest, volume and exercises. Once you have changed them, stay consistent for another few weeks and change them again.
• Complete Fitness: Strength train the entire body. All your muscles groups should be stimulated and challenged weekly. With strength training, always do at least one more set or rep than projected. When you feel like stopping, take a brief pause and do more (forced reps). Cardio-muscular endurance – train the lungs hard every week and stretch them out. It burns like hell while you are doing it, but after you’re done it feels so good. Flexibility – don’t let the muscles get tighter and reduce their natural range of motion by ignoring them. Stretch when you can – after a workout is best for some people. Take a yoga class if you hate doing it on your own.
• Breathe properly: Most of us know when and how we should breathe, but few apply it in practice. Breathe in through the nose, out through the mouth. Breathing out and stabilizing the core during the exertion phase (lifting/pressing/pushing) is essential for safety and better performance.
• Core strengthening:Learn the muscles in the mid-section of the body. Know how to move them and know how to use them. If you don’t know what they are, you are not advanced.
• Don’t be afraid of trying something new (cross train): Try to challenge yourself on many aspects of fitness: boxing, running, yoga, cycling, etc. Anything that keeps the mind and body busy is great. Set goals and targets that you want your body and mind to achieve. Cross-training is great!
• 100% or nothing: Give whatever you have in the “tank” that day. The body and mind need fitness to be productive in all other facets in life. Give 100% of whatever you have to your workouts, the mind and body will give double back!

Redefine your body and health with these top ten exercises!

Sandra Turco



If these exercises aren’t already a part of your fitness regime – it’s about time you start moving! Intensify the burn by adding exercise tools such as a stability ball or a pair of dumbbells! Remember, don’t underestimate these 10 essential exercises – there’s a reason why they’ve been around for so long.

• Push-ups: The plank position in this exercise helps to strengthen the chest, triceps and stabilize the core.
• Squats: The perfect exercise to target all the larger muscles of the lower body.
• Lunges: Similar to the squat, the lunge helps to tone the lower body, as the motions work to strengthen the lower muscles that strengthen stability.
• Seated Row: The seated row targets the upper back muscles, including the latissimus, dorsi, rhomboids, and biceps.
• Abdominal exercises: A strong abdominal area is the key to maintaining a healthy core, which helps to prevent future injuries in the body.
• The shoulder press: One of the most effective movements used to target the anterior deltoids. The shoulder press can be done sitting or standing.
• Pull-ups: Although these may be tough, they’re highly effective! Pull-ups are extremely effective in strengthening the muscles of the upper body. Like the seated row, the pull-up targets the latissimus dorsi and the biceps.
• Tricep dip: The tricep dip is like the backwards version of the push-up! It has all the same benefits and additionally works out the anterior deltoids.
• Walking: Slow and steady wins the race. Staying fit can be as simple as putting on a pair of cross trainers and heading outdoors for a brisk stroll.
• Running: Get your heart pumping and improve your cardiovascular fitness while burning off those calories!

Redefine your body and health with these top ten exercises!

Sandra Turco


It’s time to confess: we all make mistakes at the gym. Whether they’re big or small, don’t let them stand in the way of reaching your goals. Make sure you don’t let the following become a habit:

1. Lack of stretching.
2. Jumping straight into your session before warming up. Greasing the muscles is important to a healthy work out.
3. Forgetting to slow down before you stop. Always remember to leave some room to cool down.
4. Jerking the weights! Not only is this uncomfortable, it can seriously strain your muscles.
5. Not staying hydrated. Drink lots of water!
6. Giving less than 100%. It’s always important to push yourself, but not to overdo it.
7. Fatigue can have a real effect on your energy. Ensure that you are well-rested when engaging in exercise.
8. Consuming an excess of energy bars and shakes instead of healthy foods.
9. Exercising aimlessly without a plan.
10. Refusing to take breaks! Small breaks between each work out are very important for your exercise plan.

The secret is not to look at what you have not achieved, but to think positively and feel good about what you have achieved. In today's fast-paced society, time is often an issue. It is important to momentarily forget about your responsibilities and set aside time to work on your health! Sandra Turco

ARTICLES

The Benefits of Cross-Training
Cross-training in sports and fitness refers to combining exercises to work various parts of the body.

Gym Under $100
Have you been avoiding a fitness program because of cost or because you can’t get to a gym? Certified personal trainer Sandra Turco has put together an at-home workout that will get you started and will cost you less than a month’s gym fee.