Buckhead Boot Camp

Ready for a different kind Boot Camp?! Rapid Fat Loss Boot Camp is an indoor/outdoor bootcamp that will kick your body into shape in 21 days!

All you need is:

  • Cross Training shoes
  • Towels
  • Water bottle
  • Good attitude

I Know What You May Be Thinking Right Now…

  • Getting out of bed and heading to a cold, dark park and rolling around on wet grass doesn’t sound like a lot of fun
  • Dieting is hard and no fun (especially if you have kids)
  • You’re busy, and its hard to find time to be fit and healthy
  • You have daily stress (which produces the fat hormone Cortisol)
  • The thought of being on boring cardio equipment for hours makes you cringe
  • You need someone to push and motivate you
  • Exercising in those big corporate gyms never gave you the results you wanted

Finally, Thanks To Core Body Boot Camp… Now You No Longer Have To Deal With ANY Of That Ever Again!

Core Body Boot Camp
  • Here at Core Body Boot Camp we fuse cardio, weights and stomach flattening exercises all into one workout. You will save time by burning fat, toning muscle and getting a flat stomach all at once.
  • You get the fat melting benefits of cardio while having fun, and NOT getting on boring machines.
  • Because our boot camp workout is indoor/outdoor we don’t have to deal with bad weather.
  • Our new boot camp formula will neutralize your stress, causing your fat hormones to shut down so you’ll stop storing fat, especially in your stomach, hips and thighs.
  • We are serious about motivating and inspiring you! We sincerely are here to encourage you to get that strong, toned, energized body that you truly deserve.
  • Since our fat melting Core Body Boot Camp workout combines all the benefits of cardio, weights and core training with an instructor that really cares about your results, never will you have to deal with the uneasy feeling of a corporate gym.Stop And Think About This For A Minute!Can you picture how strong, toned and healthy you’re going to look and feel, now that you no longer have to struggle with:
  • Not having enough time to take care of your self to get fit and healthy
  • Boring cardio workouts
  • Not having anyone to motivate, encourage and care about your fitness goals
  • Unrealistic Diets
  • Boring redundant workouts


What is Core Body Boot Camp??
Core Body Boot Camp is a fitness program that includes top notch fitness instructions, nutritional coaching and motivational training all designed to get you in the best shape of your life in the shortest, safest possible time regardless of your current fitness level.

What is a ‘typical day like?’
There is no ‘typical day’ and that is what makes it FUN! You can expect some light running, resistance training, obstacle courses, core, body weight training. It’s always an adventure!

How soon will I see results?
Performance improvement can take place in as little as a couple of days. “Visual Improvement” can take from two to four weeks depending on your effort level. It’s becoming common to see a clients go down 1-2 dresses sizes within the first 30 days.
Core Body Boot Camp

Yes! I’m ready to quit impossible diets!

Yes! I’m ready to fit into my “skinny” jeans!

Yes! I’m ready to “Shut Down” my fat hormones!

Yes! I’m ready for new and exciting workouts!

Yes! I’m ready to say no to cold parks and wet grass!

Coach Stephen

Yes! I’m ready for results in 30 days or my money back!

Yes! I’m ready to get motivated!

Classes are: Tuesday/Thursday 7:15am-8 and @9:00am-9:45.
Where: Athletic Training Services studio – 3872 Roswell Rd. – Suite A-9 – Atlanta, GA 30342

-about a mile from Chastain park

This is How Committed To Your Success I Am

100% satisfaction guarantee!

Don’t let the next 6 months be the same as the last 6 months. Do something about it.

You CAN do this. The Unstoppable Fitness Formula can work for you. All you have to do it let me “prove it ” to you over the next month.

Classes will be ongoing for 3 months to get too the Holidays in the Best Shape yet!
Classes are twice a week for only $200 a month, however, if you sign-up online, then it will only be $149 a month!

P.S. 30 days from now you’ll either be a month older and possibly a few pounds heavier, or, you can be a 5-10 pounds lighter and 30 days closer to your fitness goal. You decide which on you would rather be one month from now. Make sure you make the right choice

How to know when to upgrade categories

Each time I have coached or even chatted with road racing cyclists, 1 of the quickest things when asked what level (category) they race is: ‘But I want to upgrade!’

While the desire is Great, it is actually better to look for milestones as reasons for upgrading rather than just wanting to be in a certain category, or upgrade just because _______.

Cycling Milestones:
1) You are a safe rider
2) You know how to ride safely in a pack
3) You know how to take a turn while in a pack
4) You can hang onto the local group ride.

– I know we could add a lot of other cycling milestones (century, first crash, showering w/ Road Rash, shaven legs, riding for a club, etc.) but these are the race safety milestones (and I’m sure I may have missed a few – so, onto my point!)


Upgrade Milestones:
5-> 4) You have participated in minimum number of mass start races.

4 ->3) You have done the above and also:
A) Won at least 1 race
B) Learned how to maneuver through a pack.

3-> 2) You have done all the above and also:
A) You have been in successful breaks.
B) You have learned to be a beneficial team mate.
C) You have learned how to read a race.

My reasoning for all this is that like Life, upgrading shouldn’t be about the destination, it is about the experiences leading up to the Goal as much as the Goal itself. Wanting to upgrade is a good & quantifiable goal. However, learning some racing lessons along the way is what it should really be about.

Racers that only have 1 strategy for a race will soon run out of strategy – and strategy is still being created, there should be plenty to go around.
Racers that can only sprint in a finish will get to a point where they can no longer win a race. Racers that can only break away and win solo will be thrown for a loop at some point in a higher category when they can’t break away – then what? You will need to adapt or burn-out.

Also, too many cyclists upgrade too quickly without learning tactics that go along with the experience of how to read a race. If you don’t win a race in a lower category, do you think that you are more likely to win a race in a higher category.

Although, it may seem that the main thing I am pointing out is Winning a race, really what I feel is more important is how to read the race & understand the tactics behind how to either cross the finish line in First, or put a team-mate into that position.

Chances are less likely to win a race in a higher/faster category than in a lower category. And if you don’t understand the dynamics of how to read a race then your chances of doing well and even assisting a team mate at the most important times have been drastically decreased.

Solution:
But there is Hope! You don’t have to start winning races to understand the dynamics and tactics. Talk with more experienced riders. I have seen these changes of a local rider go from ‘whatever’ to Winning a National Masters Track event – mainly due to an experienced rider that often would give him advise.

WATCH.
Don’t just race. Watch what is going on. Watch the reactions.
And get in the action, try things and learn from yours and others attempts – failed or successful! Try guess what is going to happen in a race before it happens.

Racing is similar to a poker match, the best hand doesn’t always Win, the best strategy usually wins the match.

How to improve bike handling skills

This past Sunday was another edition of the Paris-Roubaix. Johan Van Summeren won the 2011 edition in a long solo effort for the finish line. And it is reported that he rode his bike on a flat rear tire (tubular) for about the last 5Km.

After finishing and being interviewed he was asked how he was able to ride on the flat with out crashing. He basically stated that he often goes out training without a spare tire & has learned how to ride a flat in order to get back home.

But how can this thinking benefit you and your skills as a bike handler? Practice!

In honor of Paris-Roubaix I did a on/off road bike ride that involves dirt and paved roads. This is an excellent way of practicing your bike handling skills. Cycling off-road will help with many other road conditions and surprises that you may run into…. after all, you think Johan Van Summeren ever thought he would Win Paris-Roubaix on a flat rear tire?!

Just some of the skills that cycling off-road will enhance:

1) How to steer with your body and not just your handle-bars.
When riding slick surfaces you need to use less input via the handlebars and more by slight shifts in body-weight

2) How to handle rear wheel slipping while standing
To keep your rear wheel from slipping while applying the power on a slick surface you must adjust where your bodyweight is located. Too far forward and you spin the rear wheel, to far back and you can possibly do a wheelie and/or flip over backwards.

3) What to do when your tires slip
Chances are you are going to either hit a soft patch of road, and the bike will shift it’s line in a different direction. The best thing to do is not freak out. Relax, go with the bike, and then slowly adjust your line back to the direction you want to go – this is best done with you body and not the handlebars.

4) How to ride off-road
I will tend to not sit as heavy in the saddle, shift to a larger gear and pedal a slower cadence. This puts more pressure on the legs, but it also takes away some of the harshness of the gravel road. Also, a slower cadence & larger gear allow for less chance of spinning the rear tire.

5) How to change a flat tire…
You should know how to do this already, but if not your local bike shop can show you how to do it – and you NEED to know! It doesn’t happen very often, but when it does it is important to know how to change a tube/tire and get back rolling again.

Take it easy and don’t make drastic changes in direction, everything is slightly more muted.

BUT please be careful – as someone that has gotten stitches due to excessive speed on gravel roads, let me tell you: Crashing Sucks!