Subscribe to Our Newsletter
Get motivating health and fitness articles sent directly to your inbox.
undefined
A Case for The Burpee
Oh, the dreaded burpee. We love to complain about this uniquely punishing movement, and try to avoid doing them as much as possible. But have you ever stopped to wonder where the burpee came from and why this torturous exercise is a favorite of fitness professionals across the globe?

Burpees: A Short History

Royal H. Burpee was a physiologist in New York City in 1939. He invented the first version of the burpee as a part of a fitness test. The original movement was milder than the burpee we know and love hate today.

Mr. Burpee never intended for his fitness evaluation tool to become the form of exercise that it has become today. The burpee was intended to be performed 4 times in a row, and he would measure the participant’s heart rate before and after in order to assess their heart’s efficiency at pumping blood, thus determining their overall fitness rate.

Burpees: An Evolution

Over time the burpee was modified from its original, fitness evaluation form to the more vigorous modern movement. Here’s how the burpee evolved:

Original Burpee: Squat down and place both hands on the floor in front of you. Jump feet back into plank position. Jump feet forward. Return to standing. Perform only 4 times in a row, measuring heart rate before and after.

Modern Burpee: Bend over or squat down and place both hands on the floor in front of you, just outside of your feet. Jump both feet back into plank position. Drop to a pushup — your chest should touch the floor. Push or snake up to return to plank position. Jump feet back in toward hands. Explosively jump up into the air, reaching arms straight overhead. Perform as many times in a row as instructed by your trainer!

Burpees: The Most Effective Exercise Ever?!?

When you perform a modern burpee you are essentially doing a vigorous six-count bodyweight movement that requires you to move between six unique positions as quickly as possible.

Everything burns as you go through a series of burpees: your lungs, your legs, your arms, and most of all…calories. Burpees cultivate agility, strength, coordination and stamina while burning fat.

So the next time that you are told to do 20, 30, or 100 burpees: smile to yourself, think of Royal H. Burpee and be happy that you are doing an exercise that gets you enviable results in the shortest possible time.


Check out our Facebook page to see an example of a recent workout we did in Boot Camp! Visit us at
www.bootcampfans.com


Thanks to Kathleen at Inspire Salon for donating a gift card for our current transformation challenge. Go HERE to see their Facebook page.


Congratulations to Connie for being the February Student of the month!
undefined
“Connie has done an amazing job in the program She has consistently been attending for over a year 5+ days per week! She also has changed her diet to plant-based and after only a couple of months she was able to completely go off of her medication even though the doctor said she would never be able to! Connie also completed level 1 Fitranx which is a challenging fitness test. Great job Connie!” -Stephanie

“Connie has done great things in boot camp! She recently passed Fitranx 1 and worked regularly on the exercises to get ready for testing. She attends class regularly and not only has she gotten stronger and lost weight and inches, shows able to go off a prescription medicine she had been taking a long time. I have especially enjoyed watching Connie progress to doing some push ups on her toes! She didn’t think she could but kept working at it. Congratulations Connie!” -Tawyana

“Connie is a great role model for all students! She consistently comes to the workouts each week, pushes herself to try challenging exercises, and perseveres to accomplish her goals. Connie has gained strength and confidence while losing weight and inches and it was fantastic to see the smile on her face when she passed Fitranx level 1. Way to go Connie!” -Ashley
Student Accomplishments
  • Bill passed Fitranx Level 4!
  • Crystal beat her plank goal and held it for over 2 minutes!
  • Ed D. passed Fitranx level 5!
  • Erika improved her push-ups, plank and wall sit times!
  • Lakshmi passed Fitranx level 1!
  • Tara met her goal of 50 alternating kettle bell swings and 10 inverted rows!
  • Yesim held a 2.5 min plank!

Upcoming Events

FitRanX
Tuesday 3/28


Columbia MD Forks Over Knives Meetup Potluck
Sunday 4/2, 4:30pm
Click HERE for more details.

Premiere of "What the Health" documentary
Wednesday 4/19, 6:30pm at AMC Columbia 14
Click HERE for more details.

Networking with other students
Hey current students, if you have a like-minded business and you would like to let other students know about it, please let me know and I will post here for you.

Pam Shah, Reiki practitioner

Reiki is a non-invasive method of healing which is activated by intention. It is used alongside conventional medicine or natural remedies. Reiki balances the mind, body & spirit thereby promoting the body’s ability to regenerate itself resulting in higher energy levels, over all wellbeing and healing.
pam@therereikiplace.net | 202.329.1489 | Blueberry Gardens


Fox 5 News Segment with The Boot Camp Girl
The Boot Camp Girl was featured on Fox 5 news! Click HERE to see the segment.





Community Resources

Sharon McRae Sharon is a plant-based Certified Health Coach residing in Columbia, MD, who has been adopting and applying principles of health and nutrition in her own life for more than three decades. She works with individuals and families to support them in transitioning to a plant-based diet and adapting healthier lifestyle habits. Sharon received her training at the Institute for Integrative Nutrition in New York City and she is certified by PCRM (Physician's Committee for Responsible Medicine) as a Food for Life instructor, teaching nutrition and cooking classes in the Columbia area. She offers nutrition and health coaching via phone, Skype, or in person to clients and families and conducts special events such as classes, seminars, and food store tours.
Learn more at www.eatwell-staywell.com. Contact Sharon at sharon@eatwell-staywell.com or 410-615-4631.


Dr. Dana Simpler (www.drsimpler.com) "It's time for doctors to help patients cure themselves with proper diet and exercise. This is my focus, and I'm uniquely trained in Lifestyle Medicine. People can reverse their medical problems with proper choices and I'm there to help"


Pam Shah, Certified Reiki Master

Reiki is a non-invasive method of healing which is activated by intention. It is used alongside conventional medicine or natural remedies. Reiki balances the mind, body & spirit thereby promoting the body’s ability to regenerate itself resulting in higher energy levels, overall well-being and healing.

pam@therereikiplace.net | 202.329.1489 | Blueberry Gardens

undefined
Video Testimonials
undefined
undefined
undefined
undefined
Success Stories
The Boot Camp Girl
888-YOULOOKHOT (888-968-5665)
www.thebootcampgirl.com


Stay Connected!
Testimonials
undefined
Bootcampgirl is awesome! It's a community workout that encourages you to strive for the best you!
Instructors are great! Great supportive and motivating environment to exercise! You get results!

- Rosalie


undefined
Things are really good, Stephanie. Feeling stronger and better than ever. Celebrated my 60th. Buying new clothes (I've never been in size 6 pants!), did five 5K runs over vacation (one was in 33 minutes -- very flat terrain), water skied, paddle boarded (at Gunpowder Falls, inspired by your field trip), ran a mile in less than 10 minutes. What I thought was a bunion is not bothering me. I haven't taken migraine meds since May -- used to require them 3-4 times per month minimum. I'm doing work outs that were impossible when I first started in February. It's unbelievable what a difference 6 months can make! You are doing God's work 😉! Thank you so much
- Anne


undefined
You are doing a great job. Thanks for putting so much thought, effort and expertise into our workouts. Keep up the great work you do. The results, variety of workouts, available time slots/flexibility of scheduling, length of class time, support from coaches and others in the class.
- Tammy


undefined
The program is flexible and tons of support from the instructors. I like the support system that trainers provided. I also like all the great workouts every time I go.
- Dorris

undefined
Question: What makes you want to refer others to the program? "Everything! The encouragement, feedback, fun activities, challenging workouts, and positive trainers!"
- Kim


newsletter-footer.jpg

Email: info@thebootcampgirl.com
Phone: 888-968-5665
Web: www.thebootcampgirl.com

 Facebook  Twitter  Flickr  YouTube  Foursquare  Meetup  E-mail