Wod 8/28/13 RSBC Yoga Intervals

Yoga Intervals

Perform the following 20 yoga positions.
Hold position for 40sec.
Rest 20sec.
Repeat entire round 2x.

Here is tonight's Spotify yoga play list. .

http://ow.ly/21RvG5

WOD 8/19/13

WOD 08/14/13

https://www.facebook.com/RippedandSexyBootcamp

WOD TRX 7/22/13

Last night's RSBC bootcamp #TRXWorkout was a #kickassworkout and we listened to 80's pop for nostalgia. http://t.co/yr0nHWH7Hx

WOD5K fun run for JBWS downgraded to 2.2

Thursday night's workout was doing the VZW Classic 5K in Morristown NJ.

However, due to the heat, the race was downgraded to a 2.2 fun run/walk.

Have fun!

WOD Parcourse 7/11/13

Tonight we run and do the Lewis Morris Parcourse.

Of course we are tougher than this course so we will Change it up and add tons of extra stuff like pushups at every other station and leader roll backs to really maximize the workout for everyone.

See you there at 6:30pm.

Peace,
Theo

WOD Wed 7/10/13

The 300 workout!

300 reps total and 1 mile run.

Workout:
20 Atlas Get Ups
20 Burpee Overhead Presses
20 Spider Climbers
20 Leg Lift Spikes
20 Star Jumpers
1/3 mile run

Repeat 3x for time.

Total time 28-30 min.

Do not go overtime, 28-30 min max.
If you only perform 2 rounds in 30 min.. stop!

We do not want to over train.

Good luck and remember to recover with prograde workout, available here http://healthmindhealthybody.getprograde.com/pre-and-post-workout-drink.html

Bodybasics 6 is today!

 Jun 1st @ 9:30 am - Orientation (New Clients must do orientation)

10 am - BB6 Fitness Testing

Tabatas sizzlers if there is time leftover.
In Lewis Morris Park
@Doe Meadow Area

Bring your competitive self to BB6.

Who's looking out for your health & wellness?

Theo Tilton NASM CPT FNS

Rippedandsexybootcamp.com

Metabolic Movement Training Specialist
9737683625

5k sign up

8th Annual Verizon Corporate Challenge: RSBC Member/Friends & Family Registration

Attention RSBCr’s-

Continuing the great tradition of New Jersey's premier corporate fitness event in downtown Morristown.....

RSBC Team Sign-up

https://runsignup.com/CorporateTeams/RSBC

8th Annual Verizon Corporate Challenge: RSBC Member/Friends & Family Registration

Attention RSBCr’s-

The VERIZON CORPORATE CLASSIC 5K will be held July 18, 2013
in downtown Morristown

 

Continuing the great tradition of New Jersey's premier corporate fitness event in downtown Morristown.....

RSBC Team Sign-up

https://runsignup.com/CorporateTeams/RSBC

This year's event will be held Thursday evening, July 18, 2013 at 7:30PM.

 

 

Morris County's largest fitness event (over 4,000 participants). Now accepting individual entries as well as Corporate running teams

• A RACE for New Jersey's individual runners and Corporate running teams
• A FUN RUN for anyone and everyone
• A BRISK WALK for anyone up to the 3.1 mile challenge
• JERSEY BATTERED WOMEN'S SERVICE, INC. is the official charity beneficiary of the Verizon Wireless Corporate Classic.
• Please bring your old, unused wireless phones to donate at the Verizon Wireless HopeLine program phone drive.

 

	HopeLine is a phone recycling program exclusive to Verizon Wireless that collects wireless phones and accessories from any wireless service provider, and refurbishes the phones or recycles them in an environmentally friendly way. Proceeds from the HopeLine program benefit victims of domestic violence and non-profit advocacy agencies. For more details, click here.
	Jersey Battered Women's Service, Inc. (JBWS) has provided valuable life-saving services to victims of domestic violence and their families. Their mission is to prevent domestic violence through the protection and empowerment of the victim, to rehabilitate family members, and to educate the public about domestic violence and its consequences. JBWS 24 Hour Helpline: 973-267-4673

 

·         Place

·         Headquarters Plaza Pioneer Park
Morristown, NJ US 07960

Entry Fee Schedule

         (NOTE: the fee schedule below is subject to the event's participant capacity limit of 5,000. This limit may be reached at any time.

         If and when this limit is reached, all entries will close regardless of the below schedule.)

• $30.00 per participant for entries received by Thursday, July 11, 2013, at 5:00PM. 
  NOTE:  All company team entries close and must be finalized by this date and time.
• $32.00 per participant for INDIVIDUAL entries received between Thursday, July 11, 2013 at 5:00PM and Monday, July 15, 2013 at 5:00PM
• $34.00 per participant for entries received on race day (at race site only, from Noon to 6:00PM)
• All entry fees are non-refundable and non-transferable

Entry Deadlines

• All Company Team online registration ($30/entrant) closes Thursday, July 11, 2013, at 5:00PM
• All Individual online registration closes Monday, July 15, 2013, at 5:00PM ($30/entrant until Thursday, July 11, 2013 at 5:00PM; then $32/entrant between Thursday, July 11, 2013 at 5:00PM and Monday, July 15, 2013 at 5:00PM)
• Individual paper entries ($34 fee) will be accepted in person at a location TBA only on Tuesday July 17 and Wednesday July 18, but ONLY IF THE RACE HAS NOT YET REACHED CAPACITY. If the race has reached capacity, individual paper entries will be closed.
• Race-day entries ($34 fee) will be accepted at the race site ONLY IF THE RACE HAS NOT YET REACHED CAPACITY, from Noon to 6:00PM. If the race has reached capacity by race day, no race-day entries will be accepted.

RSBC Team Sign-up

https://runsignup.com/CorporateTeams/RSBC

 

If you have any questions regarding this communication please contact me directly at 973-768-3625.

 

Who's lookin out for your health & wellness?

 

 

Theo Tilton Jr. NASM CPT FNS JGSI Founder, Principal Coach 1.855.946.RSBC (7722) 1.973.768.3625 (m)   Ripped & Sexy Bootcamp ® TLT Mind & Body LLC 48A Phoenix Ave Morristown NJ 07960 http://rippedandsexybootcamp.com

 

Find RSBC on Fbook

http://facebook.com/rippedandsexybootcamp

Follow on Twitter

http://twitter.com/NJBootcampers

 

 

 

What an awesome group!

http://db.tt/jS8C0Jjh

(WOD) 5/30/13: time specific circuit

thewarmup

Perform a sampling of each movement in the circuit as a preview/warm-up for only 5-10 reps each or 45-60 seconds.  Then stretch using dynamic stretching and workout specific stretches.

theworkout (WOD) 5/30/13

Perform the following time specific circuit in a 30/30 time sequence for two rounds then take a 90 second break.  Follow up with two more rounds with a 40/20 time sequence. Then recover 2 min.  Total time 24-28 minutes.

·         Jump Rope

·         Liebert Burpee Presses

·         Hurdle Hops

·         Med Ball Torso Twist Pass

·         Low Row Partner Band Pulls

 

thewarmdown

Lightly keep the body in movement either through light jog in place, seal jacks, or stiff- leg marching for 2-3 minutes then begin static stretching routine to target all muscles used in the WOD.

 

WOD 05/29/13

theworkout
Perform the following workout over a 20-30 minute period.
Continuously for two rounds (use smart app for stop-watch or tababtas timer)


30/30’s: 30 sec intense work, 30 sec recovery between exercises,
2minutes Break, then …
5/15’s: 45 sec intense work, 15 sec recovery between Exercises then …
2minutes Break, then …
Sizzler Surprise Round 4 minutes



EXERCISES
Standard Hand PLANK(a.k.a Push-up Plank)
Plank w/ Vertical Hand Tap
Plank w/ Horizontal Hand Tap
Plank w/ Hand Pump(row)
Plank w/ Knee to Opposite Elbow
Plank w/ Spider Climber(foot up to outside of hand)
Plank w/ Alt Twist hand to sky
Hand Plank to Pilates Plank


PERFORM CIRCUIT 1x at 30/30 WITH 2-MIN BREAK BETWEEN and repeat at 45/15 then SIZZLER


Half-Time & Completion-TIME topicsReview Secret #10 – Meditation

5/22/13 WOD

Steps Mini circuit on parcourse
Run/Steps
Sandbag swings
Push press
Dips
Seated leg lifts
Repeat 3-4X

24-28 min

5/21/13 WOD

Tabatas let's go!

5/15/13 Breakdancer WOD

Introducing Breakdancers!
25 reps ea exercise in routine.
2x rounds
With 1/4 mile run.

All of you kicked butt tonight!

5/9/13 WOD

Tabatas
8 rounds of 3 sets, 2exercises per set. For a total of 26-28 min.

Save the Date: Verizon Corporate Classic 5k - Thursday, July 18th...

8^th Annual Verizon Corporate Classic 5K
Thursday, July 18^th, 2013
Event Start – 7:30pm

 

Event Location:    
Headquarters Plaza
3 Speedwell Avenue

Morristown, NJ 07960

 

NOTIFICATION WILL BE SENT OUT IN THE COMING WEEKS REGARDING

WHEN YOU CAN REGISTER SO PLEASE STAY TUNED!! ONCE REGISTRATION IS OPEN,

DO NOT DELAY AS THE WEBSITE WILL SHUT DOWN UPON EVENT CAPACITY

#1 worst carb ever...

And the #1 worst carb ever is...

High Fructose Corn Syrup

Although high fructose corn syrup (called HFCS and “corn sugar”) may sound healthy, it actually is anything but. This dirt cheap, chemically-altered sweetener shuts down leptin, a fat-regulating hormone in your body that is responsible for sending “hunger signals” from your stomach to your brain.

Essentially leptin lets you know when you’re full. And when your brain doesn’t get the message, you keep eating and eating and eating while the manufacturers of high fructose corn syrup, and the products that contain it, keep making more and more and more money.

Here’s an example from a recent study. Test subjects were divided into two groups—one was given a glucose (sugar) beverage to add to their diet, while the other group was given a beverage containing high fructose corn syrup to add to their diets. While both test groups gained weight, the group consuming high fructose corn syrup packed on intra-abdominal fat (or belly fat).

Why is that so startling?

It’s because this particular kind of fat causes diabetes and heart disease. So, not only is high fructose corn syrup causing you to eat more than you should, it is literally putting your health at risk.

According to the U.S. Department of Agriculture, the average American consumes 42 pounds of HFCS a year. That’s more than 75,000 empty calories that have no nutritional value! What’s more, teenagers are consuming 15 to 20 teaspoons of HFCS a day when they need to be eating nutrient-dense foods for growth and lifelong health.

It’s no wonder that The American Journal of Clinical Nutrition says that HFCS use increased by 4,000% between 1970 and 1990. The manufacturers of HFCS really are cashing in big… just like drug dealers… while America is adding belly fat at a very dangerous rate.

Speaking of a drug, have you ever indulged in a sweet dessert that just wouldn’t fill you up no matter how much you ate? One of those treats that you have no self-control over, like, oh, I don’t know… maybe soft drinks, fruit juices, energy drinks, ice cream, pudding, jellies, most “fat-free” foods, chocolate, crackers, cereals, syrups, candies, or desserts? If that’s the case, you may want to check out the food label. Chances are it contains a large amount of high fructose corn syrup.

And remember, on American food labels ingredients are listed in order of the most abundant to the least. So if, for example, you see HFCS listed anywhere in the first five ingredients, that’s very bad. Instead, you’ll want to choose a version that doesn’t contain HFCS at all.

As an alternative, I recommend using only natural unprocessed sweeteners but be careful here, many healthy alternative sweeteners have also been processed.  Look for the words “RAW”, “Unprocessed”, “Unfiltered”, +”Organic”

 

·         Coconut Sugar

·         Stevia Leaf

·         Honey

·         Agave

It’s important to remember that you should use all sugar alternatives, even “natural/organic” ones, sparingly. Let your body learn that it doesn’t need sweets all the time to be satisfied, and you’ll be on the fast track to better health.

Now, while High Fructose Corn Syrup just may be the #1 worst carb ever, does that mean you should be avoiding ALL carbohydrates? Absolutely not! Carbs aren’t the enemy, just like fat isn’t…these nutrients are a healthy part of any wholesome fat-burning diet.

 

There are many secrets that can be used to help bring out the natural sweetness in foods and drinks without adding any sweeteners at all.  For instance, Cinnamon, when used in the right amounts will actually create a level of sweetness in coffee and oatmeal.  Lemons & limes bring out a hint of sweetness when combined with mint in a bowl of berries or a hot cup of tea.  100% coconut water can be used in a 50/50 portion to ice tea as a sweetener plus it add tons of electrolytes.  I’m not saying that you need to stop using sweeteners all together, but if you are on the road/journey to body transformation then you may want to pay attention how much sweetener you are using and why.

 

 

May BB6 Times

5/6/13 WOD

HIIT Circuit I.

Pasta lovers dream

This is totally fantastic for people who just cannot give up pasta.

My favorite bread

If you can't kick the bread habit, then this bread is a great substitute.

7 Sprouted grains.

Totally awesome!

5/1/13 WOD

5/2/13 WOD

Who's got more balls?

Government & Nutrition

Finally the government is starting to really take nutrition seriously!
In an article I recently read, here are some key points I’d like to share…

Discover what they never want you to know about diet pills...


http://healthymindhealthybody.getprograde.com/What-They-NEVER-Want-You-To-Know-About-DIET-PILLS.html
According to Choosemyplate.gov

By moving forward and making smart choices about what you eat you’ll continue to discover how good nutrition improves the way you look and feel. Better nutrition is the key to a longer, healthier life. Keep up the good work!

The Dietary Guidelines for Americans stress the importance of variety in your diet. You should consume foods within the basic food groups (breads and cereals, fruits, vegetables, dairy, and meat), but choose foods that are low in saturated and trans fats, cholesterol, added sugars, and salt. Choose lean meats and poultry and incorporate more fish, beans, peas, nuts, and seeds for added protein sources. If you are vegetarian or vegan, that's great! You are probably getting plenty of fresh and vital foods, but remember to take a multivitamin supplement for vitamin B- 12.

Based on a 2,000 calorie diet, you should consume fats sparingly (less than 3 servings of high fat foods per day) and at least:

• 5 servings of fruits and vegetables
• 4 or more servings of whole-grain foods
• 3 (2-3 ounce) servings of high-quality protein (lean meats, beans, nuts, seeds, or tofu)
• 3 servings of low fat milk or dairy products

For a plan specific to your needs, visit

http://www.choosemyplate.gov/. In addition, if you have gluten sensitivity (Celiac disease), you should avoid wheat, rye, and barley products. If you have lactose intolerance, you should avoid milk products or take lactase enzyme supplements to help digest the milk sugar. If you are vegan or vegetarian, you can substitute high-protein nuts, seeds, beans, and tofu. These foods also contain lots of available calcium and other essential vitamins, minerals, and fatty acids.

We develop good nutrition over a lifetime. Sometimes our nutritional habits, if unhealthy, can be difficult to change. You are exploring how to develop proper eating habits — good for you!

Keeping on Track with Nutrition

An Action Plan for You:

Food diary. Record what you eat in a food diary. By tracking what you eat on
a daily basis, you will be able to see how much you are eating. You can also see what type of foods you are eating. Be sure to record what, how much, where, and when you eat.

Food guide. Use the USDA's ChooseMyPlate food guide or the U.S. Department of Health and Human Service's Dietary Guidelines for Americans to guide you. Recommendations for following the ChooseMyPlate food guide are based on your gender, age, and activity level. Eating a variety of food will give you essential nutrients needed to be healthy.

Food labels. Look at food labels. Labels list calories, calories from fat, and the amount of nutrients in each serving of food. Nutrient content is expressed not only as an amount by weight, but also as a percentage of the recommended daily value. Use the additional information about food labels in the back of this report for further guidance

Find substitutions. You can still enjoy all the foods you love and still cut calories! Instead of 2% milk, try 1%. See the sample menu below for more ideas.

Sample substitution menu:

Instead of: A plain bagel with cream cheese.
Try: A whole wheat English muffin with sugar-free jelly.


Instead of: A salami sandwich with mayo and lettuce and a soft drink.
Try: A lean turkey sandwich with mustard, spinach leaves, and a tomato slice. Add a cup of skim or 1% milk for calcium
Instead of: Pasta with creamy Alfredo sauce, garlic bread, and Caesar salad.
Try: Whole grain pasta with a tomato-based sauce. Have a side of steamed broccoli with reduced-fat cheese sprinkled on top.

This is fairly good advise coming from a government website.

I do not necessarily agree with 100% of this info, but I do agree with 98%.

The things I do not agree on are the serving suggestions for Grain and Dairy, you do not need that much Grain and Dairy on a daily basis.

I personally would knock the servings down for Grains and Dairy to 2 servings each.

Otherwise a good Job Choosemyplate!
Discover what they never want you to know about diet pills...

http://healthymindhealthybody.getprograde.com/What-They-NEVER-Want-You-To-Know-About-DIET-PILLS.html

Who’s looking out for your health & wellness?

Theo

WOD 4/24/13

WOD 4/22/13

WOD 4/11/13

WOD 4/09/13

Fit & Healthy QnA with Theo begins now!

@NJBootcampers: 20-min #training & #nutrition QnA starts now!...live on twitter & facebook w @theotilton. Hit me up with your questions! On Facebook.com/rippedandsexybootcamp.

Fit & Healthy QnA with Theo begins now!

@NJBootcampers: 20-min #training & #nutrition QnA starts now!...live on twitter & facebook w @theotilton. Hit me up with your questions! On Facebook.com/rippedandsexybootcamp.

Fit & Healthy QnA with Theo begins now!

@NJBootcampers: 20-min #training & #nutrition QnA starts now!...live on twitter & facebook w @theotilton. Hit me up with your questions! On Facebook.com/rippedandsexybootcamp.

20-Min Fat Burning Secret

New Jersey AIDS Services & Ripped & Sexy Bootcamp Present:

 

BODY BASICS FITNESS CHALLENGE 2013

 

Now accepting individual and fitness challenge team entries!  Great prizes for top money raisers!

• Are you feeling TIRED? Do you need more ENERGY?
• Are you sick of the same old workouts or have you stopped Seeing RESULTS?
• Would you like to participate in a short fitness-workout event that helps save the livelihoods of those who are affected by HIV?
• Are you looking for IDEA’S to help get you KICK-STARTED on a Fitness Regimen?
• Would you like to LEARN a quick 20-min FAT-BURNING Secret?
• Would you like to get a DO-IT-YOURSELF Blueprint so that you can repeat these routines at HOME?

YES!

 

If you have answered YES to most of these questions and you’re in reasonable health, at least 16* years of age, can walk up 2 flight of steps or 10 Jumping jacks without getting out of breath, Sit-down & get-up out of a chair without any assistance, and you can stand-up and bend to reach for your toes, than YOU CAN DO THIS EVENT!

 

 What is the Body Basics Fitness Challenge?

 

• An ENERGETIC FUN FILLED WORKOUT, if you’re looking to give yourself a kick-start for spring!
• It’s a TIMED fitness challenge for all fitness levels for New Jersey's individuals and fitness challenge teams.
• You will LEARN & PRACTICE 3 different workout routines (HIIT, Tabatas, & Yoga) that are designed to burn up fat calories, and melt fat faster than ever before, all in 20-min or less!
• You will help support New Jersey AIDS Services (NJAS).  NJAS is the official charity beneficiary of the Body Basics Fitness Challenge.
• We will be lead by Theo Tilton, Metabolic Training expert and founder of Ripped & Sexy Bootcamp, Morristown’s premier outdoor 28-min fat burning workout.
• Chance to WIN great PRIZES!

 How to Register?

 

• Click the [REGISTER] link and use this website to sign-up as a fitness challenge team or individual challenger.
• Be sure to CREATE a personal sponsorship web page.
• E-mail and SHARE the link to your personal sponsorship web page to all your friends and family.
• SEND them a message asking them to visit your page and make a donation in honor of your effort.
• Finally, POST & SHARE about the event on Face Book & Twitter. 
• Please BRING any outstanding and/or last minute donations to on-site check-in on Saturday, March 23rd, 2013!

 

Great Prizes!

 

(Announced at end of event; must be present and 18 yr. old or older to win)

 

Individual Top money raised for New Jersey AIDS Services:

•  1st place wins an entire season* (6 months) of Outdoor Fitness Bootcamp + BB6 Fitness evaluation
•  2nd place wins a half season* (3 months) of Outdoor Fitness Bootcamp + BB6 Fitness evaluation.
•  3rd place wins one (1) month* of Outdoor Fitness Bootcamp + BB6 Fitness evaluation.

 

* Winners must redeem and complete participation before end of 2013 outdoor bootcamp season. Prizes are transferable. Must be 18 yr or older, in good physical condition, submit the physical readiness questionnaire, and submit a completed physician waiver form if required, and must participate in a bootcamp orientation and fitness evaluation. 2013 Season begins April 2013 and end October 2013. If there is a tie for any category, we will use the enrollment date to determine a winner.  The individual who had the shortest amount of time to raise the funds wins.

 

All participants will receive entry into the following:

• Raffle prizes from RSBC & Theo Tilton: Three (3) people will each win a free month of Outdoor Fitness Bootcamp starting in April 2013!
• In addition, all Body Basics Fitness Challenge participants will receive a copy of the RSBC weekly newsletter!
• A COPY of the (3) 20-Min Metabolic Workout Routines to take home with you.



I need your help!

I need your help!

 

I invite you to register, donate and raise some FUNds with me for New Jersey AIDS Services (NJAS).

I am leading this special fitness challenge FUNdraising event called BodyBasics Fitness Challenge 2013.

 

To make this really as easy as possible for your to participate, donate, and fundraise, I have created a RSBC team on the events.com website.

 

The event is going to be an awesome 60 minutes of fitness FUN with three levels (20-min ea) of participation.

Each level is filled with the exciting exercises you experience in RSBC, +plus a few more that you may have never seen before!

 

The event is on Sat, Mar 23^rd 2013 at 12 noon.

 

You can register as an individual, create your own team, join the RSBC team, or just donate and help us raise FUNds.

During your registration you can set up your own fundraising page that you can share of FBook, Twitter, and other social media.

 

Check out how easy it is to register on the RSBC team…

 

To join the RSBC team at the event

1.       Click the link or copy and paste to your browser: https://www.events.org/creg.aspx?e=45971&m=10&team=197

2.       Complete the form and select which registration level you want to participate. (hint: the $50 level gets you an event t-shirt)

3.       Optional to Set-up your events.com Account

4.       Click the [Process Now] Button

5.       Your Done!

 

What is the Body Basics Fitness Challenge?

• A TIMED fitness challenge for all fitness levels for New Jersey's individuals and fitness challenge teams.
• A BRIEF 20 Minute up to the MAX 60 Minute challenge (participant session length selected at event site. 5 min recovery periods between challenges will be included).
• A FUN WORKOUT for anyone and everyone.
• LEARN How to burn up calories, and melt off fat faster than any other exercise method.
• NJAS is the official charity beneficiary of the Body Basics Fitness Challenge.
• Theo Tilton, founder of Ripped & Sexy Bootcamp, Morristown’s premier outdoor 28-min fat burning workout is the official coach/instructor for this fitness challenge event.

http://rippedandsexybootcamp.blogspot.com/2013/01/coming-soon-2013-bodybasicsfitnesschall.html

 

 

 

Body Basics Fitness Challenge 2013

A Fitness FUNdraiser Presented by

Ripped & Sexy Bootcamp® and New Jersey AIDS Services

Exercise for a cause!

Sat, Mar 23rd @ 12pm

Register Here

Jump into Spring with
3 levels of Fitness Fun for Everyone

Lead by Founder & Principle Fitness Coach of
Ripped & Sexy Bootcamp

Theo Tilton NASM CPT FNS

If you would like to join the RSBC team click here

To get more information, register or donate to this exciting event click here