Week Challenge #10: Make It Happen!

Good day to you all!

I hope that your week has been going well and that you guys are all fired up for the start of your new challenge!

This week I want you all to complete:

5 burpees
10 squats
20 crunches (or sit-ups)
30 sec. cardio drills. (Mt. climbers, skaters, jump rope, high knees, lateral shuffles, etc)

Repeat 5 times through to complete!

Good Luck and enjoy your weekend!

And remember:

Committed to your health and fitness,
Justin and Angie LaPointe

week #7: Weekly Challenge! Make It Happen!

Wow! I can't believe that its been almost 2 months of challenges already! How are you doing with these challenges?  What do you think about them?  I would love to hear your thoughts and opinions about them and really I want the good with the not so good. So, let me know what you think. 



I hope that every one's week is going well and that the weekend holds nothing but great things!  So, for the next 7 days, here is what I have planned for you to include into your routine.  Ready?

First and foremost, I want there to be at least 1 serving of vegetables with EVERY meal.  Now, if you are eating 5-6 times a day you might think that its hard but really it is so easy to just add a serving of vegetables.  Add 10 baby carrots to a snack, add 1/2 cup of mixed veggies with your eggs in the morning, have a small salad with lunch and/ or dinner, etc.  If you guys ever need help with ideas and placement of foods let me know and I will help you out where you need it.

Ok, for the second part of this, daily you will complete:
1) 1 Max plank hold.  (try and beat the time you got from the day before every time!)
2) 50 lunges (any kind and 50 total reps)
3) 2 sets of 30 seconds each of: Mt. Climbers and Jumping Jacks. (A total of 2 minutes of extra cardio. YAY!)

And remember, (taking from the quote above) don't just talk about it, think about it, or dream about it, be about it. What you want, dream, talk and think about can be yours but you have to take action.  Start today, you can do it!

Committed to your health and fitness,
Justin and Angie LaPointe

Week Challenge #6: Show Me The Reps!

HAPPY MONDAY EVERYONE!!!

I hope that you all had a wonderful Easter! It was a beautiful weekend here in Oregon City, OR. The sun was out and shining bright.  It was a great weekend to be out and about.  Hopefully, you all had just as great of weather and time this holiday.

This weeks challenge is a bit of a different set up.  We are going to do a total of reps for four exercises for the whole week.  So, for 7 full days you need to get a total of:

300 Squats
200 Crunches
100 Push ups
50 Burpees 

Good luck with this weeks challenge.  I know you guys will do a great job.  I would love to hear how you all are doing.  Keep me informed on your success!

Committed to your health and fitness,
Justin and Angie LaPointe

Week #5: Fitness Challenge

Happy Monday everyone!!!

Hopefully you all had a great weekend and got outside now that the weather seems to be getting warmer and a little more sunny... depends on where you are I guess. 

OK, down to business.  Here's the deal with this week's challenge.  During the times that we are watching TV and all those annoying commercials come on, which for some reason we all decide to sit and wait and watch all of it.  Instead, lets have fun and make it a fun activity/ game time.  How many sit-ups can you do during that car ad? How long can you do fast feet during that preview? etc. 

So for however long or how many shows you decide to watch this week, you will do an exercise for each commercial that you have come on.  Now, you will want to keep it simple but effective and somewhat challenging.  Some recommendations are:

• Cardio based: High knee runs/Jogging in place, Burpees, Jumping Jacks, skaters, Mt. Climbers, Fast Feet, Tuck Jumps, "Jumping Rope" (pretend that you are), etc.
• Strength: Push-ups, Sit-ups, Lunges (in place), squats, Plank hold, etc.

Hopefully, those exercises will help people fill their TV time with fun times and exercise to help burn off those  unwanted pounds and calories.  Remember, there needs to be a caloric deficit for there to be weight loss and with spring around the corner there is no better time then now.  We all have times were we are more into or less into our health and fitness goals.  But that time for being into them 100% is now and Better Body Fitness NW is here to help support that. 

Good Luck this week! We know you all can do it!

Committed to your health and fitness,
Justin and Angie LaPointe

Fitness Challenge #2: Bring it on!

Happy Tuesday everyone!

I hope that the week has started off to a great start and that you all have only great things headed to you this week.  OK! So, it is the start of another week and therefore another 7 days worth of awesome health and fitness challenges.  This week, we are going to be doing a nutritional and an exercise challenge. 

For the nutrition part, I want you all to focus on making sure you are eating 5 to 6 meals each day and are spacing them out about every 3-4 hours.  This is very important when you are working at getting weight off or keeping it off because it lets your body know that, one, you are not starving it and therefore it does not have to store all of what you are eating to fat. Then secondly, it keeps your metabolism running at a higher rate so you will feel hungrier and your body will have to fuel that it needs to give you more energy to do the things you need to get done everyday, as well as, having increased energy to stay and be active.

Now, for the exercise challenge! It is a burpee week.  If you are unfamiliar with burpees, please review at this link: http://betterbodyfitnessnw.blogspot.com/2012/04/best-total-body-exercise.html
Here is the concept.  I will have you all start with 10 burpees on day 1.  Then, on day 2 you add 2 for a total of 12 and so on for a total of 7 days you continually add 2 reps.  (You will end at 22 on the last day of your burpees. 

Good Luck with your challenges this week everyone! I know that you will do a great job and remember that you can always ask us any questions via our comments or our email.  I hope that everyone has a great week of kicking butt!

Committed to your health and fitness,
Justin and Angie LaPointe

Let The Fitness Challenge Begin!

It is into the new year and we are already in February! Wow doesn't time move fast! Well, it is time for a check in.  How are you doing with all your health and fitness goals that you set for yourself this year? How are you feeling with your progress? No matter what your answers are, we all need to try something different, be held more accountable, and have that support system.  Well, look no further.  We are here for you all!

We started out with our own goals for the new year and this is what we are looking forward to starting with you all.  We are not only bring back our exercises of the week but we are going to call them Exercise of the month. So, once a month you will all get a new move to try out with progressions.  Also, something new that we want to try is to bring in weekly fitness challenges to help keep you motivated and going strong towards your health goals. 

Now, with these challenges some weeks it will be exercise focused but then other weeks nutrition will be a focus and then randomly there will be weeks with both! This way you are never bored, always working on your health, and constantly trying to improve your health, fitness, and build your mind and willpower!

This week our challenge is a two part one.  It needs to last for a full 7 days. The first part is a plank challenge.  You will do a max plank hold on day one, then on day two you need to try and beat it by a minimum of 5 seconds and continue that trend for the full 7 days. (If you need a reference on how to do a plank, please view this post again: http://betterbodyfitnessnw.blogspot.com/2012/05/exercise-move-of-week-core.html)

Part two is to eat no more then 3 servings of fruit in a day.  Try and fill the wanting for more servings with more veggies instead, they are lower in calories, more filling, and have less sugar. 

Let us know how you do!

Committed to your health and fitness,
Justin and Angie LaPointe

Ask The Professionals!

Hey you guys!

Its that time again where  you can ask the professionals. You can comment on this post and ask about anything that you would like to know about in regards to your health and fitness.  Then on Monday the 23rd we will answer all your questions! Hope that you all have a wonderful, healthy and happy weekend!

Committed to your health and fitness,
Justin and Angie LaPointe

Hey you guys!

On Monday, July 16th, we are starting a new session for Better Body Bootcamps! So, hurry and sign up! Its not too late in the summer to get that summer body. Please call at 503.657.3814 or email us at Info@betterbodyfitnessnw.com

Enjoy the rest of your week!

Committed to your health and fitness,
Justin and Angie LaPointe

New Bootcamp Session: Get ready for Summer!

Happy Monday!

I hope that everyone had a fun-filled weekend and got out to enjoy the fresh air.  We just wanted to send out a reminder that our Better Body Bootcamp has a new 4 week session start June 18th! So give us a shout at 503-657-3814 to get started!


Committed to your health and fitness,
Justin and Angie LaPointe

Where Are You At? Come In And Get A Body Composition Done!

Good Afternoon Friend!

We hope you are having a great January and that you are still moving in the right direction with regards to reaching your new and improved health and fitness goals.

We are committed at Better Body Fitness NW to help motivate and hold you accountable to reaching those goals you have set for yourself. We are here for you and will help hold your hand on your way to a leaner, stronger, more functional you. We take pride in holding you accountable and motivating you to be your very best.

We want to let you know about two days that are coming up that we have put on our calendar to do body composition (lean mass/fat mass) testing. It is important to know these numbers from a health standpoint so you can work on doing the right things to lose body fat and not your lean muscle (fat burning machinery)

The two days will be as follows:
Monday January 30th from 5-7pm - Maddie and Justin will be covering this session
Saturday February 11th from 9:30-11:30am - Nicole and Maddie will be covering this session

It is free of charge to current clients, campers, and wellness program participants.  It is $5 for everyone else. Feel free to tell your friends, family and co-workers to come see exactly how much lean muscle tissue and body fat they are carrying around and how they can get rid of it. You can sign up for spots at Better Body Fitness NW or call 503-657-3814 to hold your spot.

So start off this year on a good note by taking some time to come in and let us give you some starting statistics about where your body is to day so you can keep track of your numbers and make sure your body changes are going in the right direction.

Committed to your health and fitness,
Justin, Angie, and the staff of Better Body Fitness NW