Thursday, September 29, 2011

Wounded Warrior Project

Being a disabled Marine Corps Vet myself this project holds near and dear to my heart please come out and donate some money for a great cause. Here is a little info about the organization:


To honor and empower wounded warriors.



To foster the most successful, well-adjusted generation of wounded warriors in this nation's history.
To raise awareness and enlist the public's aid for the needs of injured service members.
To help injured service members aid and assist each other.
To provide unique, direct programs and services to meet the needs of injured service members

Core Values

Meet FILIS. Each of her five fingers stands for a WWP core value - fun, integrity, loyalty, innovation, and service. Here at WWP, we hold FILIS near and dear, living out each core value in our daily work.
 Armed with FILIS and a culture of teamwork, WWP staff work to foster the most successful, well-adjusted generation of wounded warriors in our nation's history.

Our programs are uniquely structured to nurture the mind and body, and encourage economic empowerment and engagement. Under each of these program areas, Wounded Warrior Project™ (WWP) offers a variety of programs to meet a range of needs.

All WWP programs are free. To participate you must have incurred service-connected wounds, injuries, or illnesses on or after September 11, 2001. Verification of service is required. Learn more about our alumni program and register online or contact the WWP Resource Center.

Wednesday, September 28, 2011

Samson S&C Strongman Show 2011

Hope you guys are having a great hump day and you are reaching all your goals for the weight loss challenge. I just wanted to let you guys know that we are holding a NAS strongman show this Sat. at Duffy's in St. Lucie West. The show will start at noon and will go until 5:00pm. Please come out and support all the competitors and also support the Wounded Warrior Project. We are donating proceeds we collect from the show to the Wounded Warrior Project. Come on out and donate some money and watch a great show at the same time!!!!

Rare Opportunity

It’s not every day you get the opportunity to make a difference in someone’s life. Now you get that chance, you have a chance to change the life of your partner in this 6 Week Weight Loss Challenge. It is a great feeling to have someone come up to you and thank you profusely for helping them out and help them realizes the potential in them. That feeling is one that can’t be explained with words, it is the main reason I came into this profession. It is rare that you can influence a person to where they feel you changed their life. So stay on top of your partner and keep them motivated. Try your hardest to not let that person down; by cheating on your diet or not showing up for a workout, you’re not only defeating yourself, you’re also defeating your partner. This can be detrimental to their success in achieving their weight loss goal. In 6 weeks if you do everything right you can completely change the way you look and the way you feel. Just think about that 6 weeks can change your life that is only 42 days out of the 365 days in a year. If you can’t commit yourself to that and you can’t commit yourself to your partner than how can you ever commit to anything in your life? You are in a situation where you can add years to your life and to be healthy for your kids and your family. Just imagine that, imagine being able to add years onto somebodies life simply by being their motivation and their inspiration. How great would that be? Every morning you need to tell yourself this important thing, that today you get to the chance to help change somebodies life. It’s an AMAZING feeling so don’t miss this opportunity.

Monday, September 26, 2011

4 Ways To Burn More Fat

There is nothing quite as frustrating as seeing your results fizzle out.

This is a common place to end up, usually after a few months on the same exercise routine. In the beginning your body responds to your routine with lost pounds and gained muscle tone, then one day all results screech to a stop.

Why does this happen? And, more importantly, how can you prevent it?

Your muscles adapt quickly to any repetitive routine. Remember that the definition of 'insanity' is to do the same thing over and over while expecting different results. This holds true for your workouts.

When your results stop, it's time to do something new.

•The Problem: Your muscles have adapted to your routine.
•The Solution: It's time to apply the concept of muscle confusion.
Muscle confusion is a way to keep your body guessing by changing your routine.

I have good news - the following 4 strategies are guaranteed to crank your workouts up to the next level and to deliver better results.

Strategy #1: Use a Drop Set

Drop sets are often used to fight off exercise plateaus. This technique is great for increasing muscle strength, endurance and for adding to the cardiovascular benefit of your workout - which results in more fat burn.

This is how to do a drop set: When you perform an exercise to exhaustion, don't stop there. Drop the weight by 80% and do another set.

You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set. Use this technique only once or twice per workout, on the final set of the exercise.

Strategy #2: Focus on Negatives

Each time that you do a weight lifting repetition you are using three types of strength.

1.Positive strength: lifting the weight.
2.Static strength: holding weight in a contracted position.
3.Negative strength: lowering the weight.
Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of each repetition is just as important as the positive portion, possibly more important.

Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.

If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

Strategy #3: Use Active Rest

Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don't waste precious minutes with long rest periods.

While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest. Do one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

•High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
•Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they're straight and you're in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
•Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
•Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
•Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right - holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
•Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you've done both legs, jump straight into a squat.
•Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.

Strategy #4: Modify the Exercise There are certain exercises that are considered 'staples' in the gym.

The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea...

While you shouldn't throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

•Place a weighted bar across your shoulders and do walking lunges.
•Use an exercise ball for chest presses instead of the bench.
•Do a full squat between each repetition of shoulder presses.
•Do a shoulder press between each repetition of bicep curls.

If you'd like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me for a fitness consultation.

Call or email today - I look forward to hearing from you.

Friday, September 23, 2011

Weight Loss Success



In November I will be 32 years old and I will be in the best shape of my life this is my story. I was at a dinner party with friends when I overheard my friends wife talking about this crazy boot camp style gym called Samson SC that her girlfriend goes to the next day I went to the website and I saw Tony’s bio. And everything he said was right on the money with how I was feeling about my life, even thou in his pics I thought he was a terrorist I decided to try it out that turned out to be the best decision I've ever made, The first two weeks were brutal working muscles I didn't know I had. What I quickly realized was how wrong I've been working out. I used to go to the gym and only do what I felt comfortable with. So as Tony says every day was the day I'm not doing legs. At Samson’s you walk in get warmed up then your whole exercise is planned out no thinking on your part just get through it. The knowledge of the trainers is second to none they will make sure your form is correct on every exercise also make sure you are pushing yourself to the max you will never get used to the routine because it's never the same the amount of exercise's these guys can create in what's now a 2000 square ft. gym is amazing! I really can't believe how strong I've become in 8 months and only getting stronger. Well I will leave by saying Tony your gym has changed my life in the most positive way and you can't put a price on that.. I wish you the best brother


Strong Man Steve


My name is Holly Gilbert, this is my story. In November of 2009 I looked in the mirror and decided I was not happy with what my body had become. I had always been fit and active; being a mom of three has kept me moving. I went through a divorce and kind of lost myself. I decided to make a change. I started with enrolling in a gym, a franchise we will say. I was very determined to get from 170lbs down to at least 150. The weight came off rather quickly using the elliptical and in 6 months I had met my goal. I decided I wanted to getting fit my life, so in March of 2010 I enrolled in school to become a Personal Trainer myself. I struggled with work and gym, family and relationships and decided I was at a plateau in my workouts. After applying to work at several franchise gyms, I decided my way of teaching would be different then "cookie cutter". I then turned to Samson's Gym. Tony was willing to let me intern and get hands on that I would need when working with clients as well as training me to break through my plateau. It worked I have gone down 10lbs more and put body parts back in their correct places. Samson's has become a family to me and I am so grateful and eager to help others achieve their goals as well!! Look forward to seeing you all at the gym!! ~Peace & Love~


Holly TripleH Gilbert

Wednesday, September 21, 2011

Teams for Weight Loss Challenge and Biggest Loser

Day 3 of the weight loss challenge, what are you doing today to make yourself better. I caught some of the biggest loser last night and I absolutely love that show. Not because the trainers are top notch, because in my mind some of the things they do make me scratch my head. But they are by far some of the best motivators I’ve ever seen. It goes to show that even if your training philosophy isn't the greatest in the world; if you work hard and are determined than you will succeed. Remember that as we move forward every week is a week you either got better or worse, it’s totally up to you on which one it will be.

If you guys don't watch the biggest loser you should because to me there is nothing more motivating than seeing 400lbs people staying motivated and pushing their bodies to the limit. You have to remember that they are doing a lot of the stuff we do at boot camp and most of them have trouble just getting off the couch. It’s a great show that will get you going and keep you going!!!

Here are the teams we have so far, PLEASE come up with a team name that represents who you and your partner are. If you weighed in and paid and you are not on the list please email me.

Team Name:

Name/Weight: Leah Ward

Name/Weight: Nikki Isenberg

Team Name:

Name/Weight: Kerri Young

Name/Weight: Staci Harding

Team Name:

Name/Weight: Olivia Burgess

Name/Weight: Angela Elliott

Team Name:

Name/Weight: Marissa Murphy

Name/Weight: Bianca Paulina

Team Name:

Name/Weight: Dominique Gray

Name/Weight: Christa Stone

Team Name:

Name/Weight: Brandi Pearson

Name/Weight: Danielle Gajewski

Team Name:

Name/Weight: Brittany Marino

Name/Weight: Danielle Santiago

Team Name:

Name/Weight: Tammie McNamara

Name/Weight: Nicole Orton

Team Name:

Name/Weight: Tanya McCutchen

Name/Weight: Jose Rodriguez

Team Name:

Name/Weight: Rebecca Racine

Name/Weight: Brittany Wilson

Team Name: GTL

Name/Weight: Holly Gilbert

Name/Weight: Katie Kuhn

Team Name: Ole Ladies

Name/Weight: Monika Lindsay

Name/Weight: Mary Ann Buckes

Team Name: Team Jacob

Name/Weight: Melissa Santiago

Name/Weight: Kristy Contreras

Team Name:

Name/Weight: Yordan Estevez

Name/Weight: Janet Contreras

Team Name:

Name/Weight: Christina Conqer

Name/Weight: Maria Yaccucci

Team Name: Las Chicas

Name/Weight: Patricia King

Name/Weight: Myrna

Team Name:

Name/Weight: Keisha Newman

Name/Weight: Becky Mcfather

Team Name: We Win

Name/Weight: Rusty Montgomery

Name/Weight: Courtney Runte

Team Name:

Name/Weight: Katie Sailer

Name/Weight: Susan Sailer

Team Name:

Name/Weight: Patti Craft

Name/Weight: Elise Porier

Team Name:

Name/Weight: Susan Chesser

Name/Weight: Melanie B.

Monday, September 19, 2011

Why Partner Weight Loss is the Key to Success

I get so many questions about staying motivate during exercise and diet. I always tell our clients that they need to find a partner to keep them accountable. This is a huge key to success in anything you do in life try to find a quality partner in anything you do if not you will pay the price in you quality of life. I thought how we as a gym could keep our clients accountable when we don’t see them all the time. Myself and all the other trainers got together and came up with the 6 Week Partner Body Transformation Challenge. This is perfect for all of you who always ask me how to stay motivated and how to stay on track.

You just have to make sure you are able to be there for your partner you can’t let them down. You can’t go cheating on your diet or not show up to a boot camp because you know deep down inside that your partner is counting on you and that makes you work 10x harder.

You guys have to continue to keep each other motivated whether it’s telling them good job at the gym on Facebook or going over Samson’s 30 Day Rapid Fat Loss Challenge to get your diets set and then go grocery shopping. Don’t wait until Monday to Start your diet, START it NOW and you will succeed, procrastinate and you will get beat by the other teams.

Having other teams competing against one another is a great way to get motivated. There is nothing better than a little friendly competition to keep you motivated and going hard. Also go out of your way to help the other teams as well, we are all there for one reason and that is to totally transform our bodies, so do the best you can to help others. I find the more you help the more you learn as well and there is nothing better than helping somebody achieve their goals and change their lives.

P.S.- If you signed up today and you paid please email me so I can get you a copy of Samson’s 30 Day Rapid Fat Loss Program absolutely FREE!!!

Thanks again for coming out today and having our Grand Opening be a huge success with over 100 people coming to the gym today. This should make for some great competition. Good Luck to everyone competing and be sure to email me if you have any questions.

Tuesday, September 13, 2011

6 Week Partner Body Transformation Program

What’s going on Tony Montgomery here, hoping you guys are having a fantastic day. I know I haven't seen you at the gym in a while but I have some huge news for you we are moving to a bigger and better gym located by Mets stadium in PSL. The address is 414 NW Lake Whitney Pl. Port Saint Lucie, Fl. 34986. The move in date is set for Sept 18th and we will be up and running on Sept 19th so you guys don’t miss out on any training. This is an awesome transformation for us as it allows us to add more evening boot camp times. As we are transforming our gym, we want to help you transform as well. We are running a Partner 6 week Weight Loss Challenge, you and your partner will begin this on September 19th and will end on October 31st. The team who loses the most weight will win 3 months of FREE Boot Camp and a $50 gift certificate to the Spa of your choice. Weigh ins will be held on September 19th at any of the boot camps you go to and the last weigh in will be held on October 31st. This program is a great way to get the body you always wanted and have a friend help you along the way. If you are interested in this contest please email me and let me know.

Dedicated to Your Success,

Tony Montgomery

Monday, September 12, 2011

New Gym and New eBook

We will be in our new gym this Sunday. Here is the address: 414 NW Lake Whitney Pl. Port Saint Lucie Fl. 34986

With this move we also have a new schedule with more classes, so make sure you have the new schedule I've emailed everybody the schedule that I have valid email address for. If you did not recieve your schedule please give me an email so I can get it to you.

Also we finished up our 1st eBook Samson's 30 Day Rapid fat Loss Program. Check it out here: Samson's eBook

Friday, September 9, 2011

Planning Your Diet for Fat Loss and Lean Muscle

Every day is a day you can start your diet please don’t wait until Monday like everyone does, this is a sure fire way to be unsuccessful. I am going to take you through a day in the life of my diet. I am training for 2011 National’s to win my Pro Strongman Card. My goal for this contest is to be as lean as possible and to stay around 230lbs. This is very tricky, but I feel I have got it down to a science so that I peak for my show. Remember that I am 230lbs and that this diet is catered to my weight but I just wanted to give you an example of a daily diet. The first day is a day when I do not work out and the 2nd day is a workout day. Notice how drastically different they are. This helps me get the calories I need for training and the calories I don’t need when I am not training.

Off Day

Meal 1:

Nutrilite Double X Multi Vitamin

Cup of Black Coffee

6 Egg Whites and 4 Whole Eggs

Meal 2:

4 ounces of Turkey

3 ounces of Venison Sausage

2 tablespoons of Peanut Butter

Meal 3:

4 ounces of Chicken

3 ounces of Venison Hamburger

8 Fish Oil Caps

Meal 4:

2 Scoops of Iso Pure 100 Protein Shake

2 Tablespoons of Peanut Butter

Meal 5:

4 ounces of Chicken

3 ounces of Venison Hamburger

2 Tablespoons of Peanut Butter

Meal 6:

8 ounces of Top Sirloin Steak

Drink at least 1 Gallon of Water

Workout Day

Meal 1:

Nutrilite Double X Multi Vitamin

Cup of Black Coffee

3 Cups of Oatmeal

7 Egg Whites

Meal 2:

5 ounces of Turkey

2 Slices of Ezekial Bread

2 Cups of Brown Rice

Meal 3:

5 ounces of Chicken

13 ounces of Sweet Potatoes

Meal 4:

5 ounces of Fish

2 Cups of Brown Rice

Meal 5: Workout

1 Scoop of Jet Mass

1 Scoop of Krealkyn

After Workout

1 Scoop of Jet Mass

2 Scoops of Krealkyn

2 Scoops of Protein

Meal 6:

5 ounces of Chicken

1 Cup of Brown Rice

Meal 7:

7 ounces of Chicken

Drink at least 1 Gallon of Water

If you have an questions feel free to ask!!!

Thursday, September 8, 2011

It's Called Work!!

Helping others get want they want then you will definitely get what you are looking. Never go into a situation looking at what you can get out of it, but rather see how you can help them out. This will go a long way with growing your fitness business. You are in the business to help others not yourself. Once I figured this out my fitness business grew out of this world and I wasn’t even trying to get anything out of it I was just trying to help them out. People never get a feeling of being truly appreciated so when you give it to them, I mean you actually give it to them then they will follow you until the day you die and they will go out of their way to make sure you succeed and everybody knows about you. Make sure you enter every relationship with a want to help not a want of need.

Find someone who has done what you want to do and who has done it with a ton of success. The day my business took the next step and I was making six figures a year is when I hired a business coach. This guy has helped propel me to the top of the fitness industry in my area. The only thing that he did that got me going was the fact that he held me accountable for my actions. If you can hold yourself accountable and take massive action on what you learned then you will succeed. A book that helped me change my life is a New York Times Best Seller, but yet why are there so many people in debt and so many businesses that don’t succeed. We all read the same books and we all comprehended it the same, but I took action and they just read the book and put it up in their book shelf without ever doing what they read. It drives me crazy to hear I’ve read that book and it sucked, I just nod my head and listen because no matter what I say it will go in one ear and out the other.

Do what you love to do and you will never have to work a day in your life again. Have you ever heard this before, I have and I love what I do but I work my butt off every day, so don’t think for a second that you don’t have to work because you do and the harder you work the more you will succeed. Your goal should always be to out work your competition, while they are sleeping you’re working, while they are taking a 2 hour lunch break you are working and once you put in the hard work that is necessary to succeed then you can start to relax a little but remember the second you relax someone is going to be out working you.

Wednesday, September 7, 2011

Nutrition Spotlight: Slimmetry for Weight Loss

Enhances both fat loss and weight loss.

Boost your weight-loss efforts with NUTRILITE SLIMMETRY Dietary Supplement. In a 14-week clinical test, NUTRILITE SLIMMETRY Dietary Supplement users on a low-calorie diet lost an average of 5.4 more pounds of total body weight and 5.6 pounds of total body fat than those using a placebo.



This amazing supplement contains four all-natural extracts that have been traditionally used in cultures around the world for their natural properties:

Green Tea contains EGCG- which is used in a variety of natural weight-loss products. It is believed to support a healthy metabolism.

Yerba Mate- is used to promote a feeling of satiety.

Birch Leaf- has been used to make a tea, while birch sap is believed to have tonic qualities in Belarus, Russia, the Baltic States, Finland, and parts of northern China.

Coleus Forskohlii- is effective at aiding fat loss.

Weight Loss Supplement

Tuesday, September 6, 2011

Identifying your Weaknesses

The old saying you’re only as strong as your weakest link, is by far one of the truest statements ever made. I was talking to one of my interns last night, who is powerlifting for us and we were talking about the program I have them on and why it’s so important to identify your weaknesses and build on them.

Most people come to the gym and do what they like to do, what they are good at because of their ego they will never achieve their maximum potential. Once they figure out that it’s their weaknesses they need to strengthen and not their strengths their numbers jump through the roof. Now how does this pertain to you and your goal to lose weight?

Most people who want to lose weight come to the gym and expect that the one hour a day 4 days a week you spend with them will be the magic formula to success. They get up and go to the gym because they enjoy it; it is their release for the day and their second family, it’s what they are god at when it comes to weight loss. So for going to the gym to most people is their STRENGTH and their WEAKNESS is what goes on outside of the gym. You have to understand that in order to achieve your goal 80% of the work you do is done outside of the gym, not inside. So when you spend time in the gym you are working on 20% of your goal, but because you enjoy it so much that’s where you put most of your effort into.

Now if I want to get better at something I am going to attack the 80% not the 20%. So if you just focus most of your effort on doing everything you can to work on your weakness which is 80% of your work for your goal, than you will achieve your goal that much faster. Focus on your weaknesses in order to make your strengths stronger, the better you do outside of the gym with nutrition, cardio, sleep, and supplements the better you will perform inside the gym and the better the results.

Go home tonight and really think hard about your weaknesses and how you can make them your strengths and don’t worry about anything else and just see what happens then. When I started doing this instead of training the stuff I enjoy my strength gains went through the roof and they are still going up as we speak. Work on your WEAKNESSES and NEVER plateau again.

Friday, September 2, 2011

Quick Update

Hope everyone is having a great week so far. I just wanted to let everyone know whats going on with the new gym's opening up. First i have a new nuber so be sure to text me and leave me your name so i can save it, we do a lot of text message specials so you make sure you get it to me. 772-249-6543

Now onto the gym, we have everything good to go for the new gym in PSL, here is the address
414 NW Lake Whitney Pl. Port Saint Lucie, Fl. 34986
We are just waiting on the bank to give the ok, because they have a new investor. We should be in there with in the next 2 weeks. We will let you know when it will happen when we know. We will also be giving out a new schedule with added boot camp times and group training times.

The gym in Stuart is coming along nicely we ordered the equipment and it should be here by mid October, as soon as we get it we will be open. We are looking at 2 places right now one in Palm City off of Martin Highway or Stuart right off of 95 exit 100. I will keep everyone posted on the progress of that one as well.

The Samson's 30 Day Rapid Fat Loss Program is ready to go we are just waiting on the approval of click bank for our new website. I can't wait to get that to you guys. I am also finishing up another ebook called Samson's Get Fit Home Boot Camps that should be released by the end of Sept. this will be filled with 25 stay at home bot camps with instructional video.

We are at the 1 month mark for Samson's 2011 Strongman Show, which will be held at Duffy's Sports Bar and Grill right beside Duffy's. This years contest is going to be great. We have a lot of great competitors coming from all over the country.

Thursday, September 1, 2011

Training Frequency for Weight Loss

There are a million and one ways to skin a cat and it is the same for working out. There are a lot of different products that all give out good results so they say. There is good ways to working out and there is optimal ways to working. Now this really depends on your goals, on how to optimally train to reach them. If you’re training to lose weight, it’s going to be different then if you’re training to get stronger. If you’re training to add mass and size, it’s different then if you’re training for a marathon.

The main thing you have to take into consideration when it comes to training is your ability to recover from a workout. I know everybody loves to have that feeling of being sore and you judge your previous workout based on that. That is not necessarily a good thing now when you introduce a new training stimulus into your regimen than it’s a given that you will be sore, like if you took a month off from the gym then you will be sore probably the whole first week because it is new to your body. Once your body adapts to the training then the fact that you are still sore all the time then you need to either work on your recovery or quit working out so much because more than likely you will get hurt eventually.

You have to allow ample amount of time to recover so that your body is ready to go for every training session, that’s why I recommend doing 2 group training sessions a week, plus 3 boot camps, and for recovery I would do 2 days of a jog/walk for 30 minutes this will ensure that you are doing something every day and your body will be able to recover.

Why I recommend this split is because you have 2 days of group training were you are working on getting stronger and hitting all your problem areas, this one is more specific to your needs and is way more intense on your body than the boot camps. Remember that cardiovascular training like running and boot camps don’t strain the body nearly as bad as intense weight training. So I would do those 2 sessions on Tuesday and Thursday.

The boot camps are were you burn off those extra calories and increase your cardio. One boot camp alone you can burn up to 600-1000 calories, but do to the fact that it is lighter weight and circuit training it’s not as taxing on your nervous system so you are able to do it more often. So I recommend doing these on Monday, Wednesday, and Saturday.

The last two days left on your week are your recovery days and these days are probably the most important days of the week. Now they are recovery days not sit in front of the TV and eat like and do nothing days. These days you want to do a lot of stretching and make sure you go for a 30 minute jog/walk nothing crazy just enough to get the blood flowing and muscles recovering.

So for those of you looking to lose weight and tone up this is the plan for you:

Sunday- 30min Jog/Walk

Monday- Boot Camp

Tuesday- Group Training

Wednesday- Boot Camp

Thursday- Group training

Friday- 30min Jog/Walk

Saturday- Boot Camp