Mid and Final Testing

We will have a mid-term Sparta Challenge test on May 17th from 11am to 2pm.

The final test has been pushed out to June 7th, 11am to 2pm. The 300 Workout will be around 3PM.

We will be doing measuring and exercise testing on both days. We will try a practice 300 on the 17th if there is time. The mid-term is a great opportunity to see if you truly made progress and get on track for the final.

Team Fitness Track Update

This Saturday, April 12th, at 8am we are going to have a Sparta Cardio Workout one way or another!

Location: Lake Stevens High School Track

Our first option is the Lake Stevens High School Track. We have a key and access approval.

Please be advised: If for some reason there is an “unexpected” school-related practice, they always have priority. That means we have to move. The good news is that we have three back-up locations: Northlake Middle School in Lake Stevens, Snohomish High School, and the Freshman Campus of Snohomish.

We will use the High School as a starting point. I realize it doesn’t make sense to drive all over the place on a Saturday morning. However, we have found that if we just show up, we get something done, even if it means a move to tennis courts, etc. We will get something done, even if it means running the neighborhood, so never fear.

General F.A.Q.

Q: What is it?

A: A 60 day complete workout program that is totally adaptable to anyone’s fitness level. The workout program is designed to challenge you to get into the best shape of your life. It is also designed to help you achieve a high level of fitness allowing you to conquer the “300 Workout”, an intense workout for athletic individuals. The Challenge can be done on your own, with a partner, with small groups, or with large groups. Your level of participation is completely up to you. However, if you don’t commit, you will get nowhere. There are weekly group meetings for accountability, which is proven to get you better results.

Q: How much does it cost?

A: There is a small registration fee of $25. HOWEVER, this will be waved if you purchase at least one product from our Sports Performance line of nutritional supplements. This makes sense because these products work, and the program and the support is thrown in free. The best deal around for a fitness challenge. Most challenges require you to buy personal training. Personal training is completely optional to you!

Q: Why should I do the challenge?

A: Because you need to make a commitment to something that will push you past your silly comfort zone. You can also win prizes if you are the best in any of a number of categories.

Q: What is the workout program?

A: The program consists of 43 hard-core workouts that can be customized to individual needs. If you want the whole thing spelled out, you have to commit to doing the challenge.

Q: Why all the mystery?

A: Because it is more fun and exciting.

Q: What are the trainers doing it for?

A: Trainers have the ability to customize programs and tailor to your individual needs. They can also offer you a discount on training rates if you commit to the entire program. They have the opportunity to earn your trust and your business. It is possible that not every trainer at Team Fitness will be involved. That is up to them. If you want your trainer involved, challenge them to become a Spartan Warrior!

Q: WHO is this for? Is it just for men in their 20’s and 30’s?

A: This is for absolutely ANYONE! Yes, the “300″ Workout is very challenging for someone who is not conditioned. However, this challenge is about challenging yourself to a new level, regardless of where you are starting. This is for men, women, young and old. The program will be adapted for you, and special versions of the workouts are currently under development.

Q: What is the “300 Workout” ?

A: Want Hollywood muscle? Try this 300-rep Spartan workout — used by the cast of the movie — for a full-body transformation VIDEO FROM MEN’S HEALTH ONLINE.

For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet:
a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps

All exercises are done without scheduled rest between moves. Obviously this is an advanced workout…you shouldn’t do it unless you are already in great shape. Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each.

For example, you might try this workout, great for a guy with moderate fitness:

• 15 bodyweight rows
• 25 bodyweight squats
• 15 pushups
• 50 jumping jacks
• 20 mountain climbers
• 10 close grip pushups
• 15 bodyweight rows

The basic workout:
http://www.youtube.com/watch?v=ggiYjRelWgc

300 Workout for Women
http://ezinearticles.com/?300-Workout-for-Women&id=506006

300 Workout [Behind the Scenes]
http://www.youtube.com/watch?v=uy2ElkOuNF0

Customizing Your Workout

If you are looking at your Sparta Packet and you are confused… Don’t worry! We can help.

The first thing you need to determine is whether or not you need help customizing, or if you should just do the workout exactly as it is written. If you have experience working out, you should probably just do the program and ask about a specific exercise if you don’t know what to do.

The first thing everyone needs to do is self-customize the program by finding out what weights they should be using for the exercises. This is a very easy thing to do, but you may still want a workout partner to help you decide and to spot you in each exercise.

How to pick a weight for the Sparta Challenge

To pick a weight, you need to consider the rep range listed on the workouts. For instance, if the workout says 2×12, it means you are to do 2 sets of 12 repetitions each of that exercise. Therefore, you will try the exercise at a weight that you think you can do for 12 reps. You always try to go to failure. Therefore, if you do 27 reps, you know you picked a weight that was far too light! If you can only do 2 or 3 reps, then it was far too heavy.

If you are a novice and this is all too much at this moment for you, then you should strongly consider talking one-on-one with a professional fitness trainer, who can help you do all of the exercises correctly, safely, and optimize your results during the challenge. At Team Fitness, one of the great trainers for you to contact is Ronda Graesser.

300 Workout for Women

300 Workout for Women

Women need to strength train for fat loss. That’s surprising… And women can also train hard. That’s surprising to a lot of folks as well. Here are some cool workouts for women’s weight loss.

Now just because the 300 workout was built for a guy’s movie doesn’t mean we can’t modify a workout originally made to chisel male Greek Statue bodies into a workout that will turn the average gal into a fitness Goddess.

The original 300 workout is brutal, and there are two ways we can modify it. First, by using the same exercises and decreasing the reps. And second, by keeping the reps but reducing the intensity of the exercises.Let’s do option A first, doing a workout with mostly the same exercises but fewer reps. So this becomes a 125 rep workout. Its tough, and is really for advanced female fitness only. A more beginner exercise is below.

a) Pullups - 5 reps (if you can’t do real pullups, use the assisted pullup machine or even pulldowns)
b) Deadlifts with 25lbs - 30 reps (in the original workouts, they used 135 pounds. We’ll decrease the weight and use the EZ curl bar instead. Alternatively, you can do dumbbell squats with 15 pounds per hand).
c) Pushups - 20 reps (do a combination of regular and kneeling if necessary)
d) 12-inch Box jumps - 25 reps
e) Floor wipers - 20 reps (Use the EZ Curl Bar again, or a broomstick)
f) 1-arm Clean n Press with 10lbs Kettlebell - 20 reps total, not per arm
g) Pullups - 5 reps (same as above)

A woman with a moderate fitness level might try this 100 repetition workout (remember - minimize the rest between sets):

5 bodyweight rows
15 bodyweight squats
5 pushups
50 jumping jacks
10 mountain climbers
10 lunges
5 bodyweight rows

Those are some challenging workouts. Work with a trainer to come up with other ideas.

Just do this workout once as a test. You might try it every couple of months or so as a comparison, but don’t train like this everyday.

And as always, train safe. If you aren’t sure about the technique, your form, or don’t feel comfortable with the workout, skip it!

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight workouts for fat loss help you lose fat without any equipment at all.Article Source: <a href=”http://EzineArticles.com/?expert=Craig_Ballantyne” rel=”nofollow”>http://EzineArticles.com/?expert=Craig_Ballantyne</a> To read the entire article, with links, go to: <a href=”http://ezinearticles.com/?300-Workout-for-Women&i” rel=”nofollow”>http://ezinearticles.com/?300-Workout-for-Women&i</a>

Supplemental Science website resource

The Sparta Challenge is in existence because of AdvoCare, so it is worth taking a minute to know a little about it.

SupplementalScience.com is a blog sponsored and maintained by AdvoCare. AdvoCare is a premier health and wellness company offering more than 70 exclusive nutritional and skincare products and a business opportunity that empowers individuals to explore their ultimate potential. You can learn all about the company here. There you’ll find detailed information about every nutritional product we offer, plus info on how to earn income selling them to people you know.

SupplementalScience.com is a resource for anyone interested in the nutritional industry, whether you’re familiar with AdvoCare or not. The site is maintained by both the AdvoCare research & development and marketing departments. Posts often feature members of the esteemed Scientific & Medical Advisory Board and the Sports Advisory Council.Thanks for visiting - we think you’ll like it, and maybe learn a thing or two.

The AdvoCare Vision Statement:
We believe that in the heart of every person is the desire to become more in life - to be a champion. That’s why we offer a proven business opportunity, world-class nutritional products, and powerful leadership development within a culture that stands for values and integrity. Thousands of people are realizing their potential and changing lives.

You can, too.

At AdvoCare, we build champions.

Sparta Launch - Bothell, WA - 4/14/08

The next Sparta Challenge launch for Bothell, WA starts on Monday Night April-14th 7pm

Late Registration for Team Fitness Sparta Challenge

If you have not yet signed up for the challenge, and you want to, read the following. This is also for those of you who have friends that you would like to invite to the challenge:

1. Make sure to send an email to Jesse at jessestoddard@gmail.com with your name, email, phone(s), address, fitness condition (athletic man, deconditioned man… women, etc.), and preferred days and times to workout, as well as your signup preference (products or flat fee).
2. Let me know who told you about the challenge, be detailed and specific and give me full names if possible.
3. Decide whether to invest your money in the improved product line we carry to maximize results. You may buy products at Lake Stevens Team Fitness, but it is better to let one of our product specialists help you by requesting that in your email registration. If you are in a hurry, you can order online via the owner’s website at: https://www.advocare.com/0803286/Default.aspx
4. If you still feel that you don’t want to have products to help you get better results, you may pay $25 just to be in the challenge. You can pay this fee at the front desk at Lake Stevens Team Fitness by signging a waiver form and giving payment there. Make payments to Jesse Stoddard and alert the staff to contact Jesse.

Thank you for your interest. Let your friends know and you may qualify for bonuses in our referral program. Have them fill out the same email and go through the same process and they will love this program!

Team Fitness Online Nutrition and Meal Planning

Balanced Nutrition Using your Favorite Foods

As a part of the Sparta Challenge at Team Fitness, you get 3 FREE MONTHS of the Team Fitness Vitabot system. If you are interested in a consultation and an access code ot use the program, please send an email to Jesse Stoddard at jessestoddard@gmail.com, subject line: Vitabot.

Go to: http://teamfitness.vitabot.com/login/teamfitness.html To get a great overview of the program, also located at:

http://teamfitness.vitabot.com/members/demos/create.html

Saturday Track Update

For the small group that made it out to the Snohomish High School track at 8am on Saturday, we had a great workout. Don’t worry if you missed this workout, since we will be adding more of these in the coming weeks for everyone to play catch-up.

We ran sprints, jogged the track (5 laps), did stair jumps (in place of the box jump on the workout sheet), and got our heart and lungs workin’!

Although we don’t have the times and days down in concrete yet, I am planning on doing something on Wednesdays and Saturday mornings regardless. If that means running on trails where we can’t get kicked off, we will do that.

Please keep an eye on this blog and subscribe to the updates, as this will be the easiest and fastest way to get updates for all workouts.

The Tuesday night accountability meeting is still scheduled for 7pm at Team Fitness Lake Stevens. During the meeting, we will go over workouts and technique, as well as have small group workouts with trainer(s) roaming about to help with exercise form and spotting.

If you have not yet been tested, you can talk to trainer Ronda Graesser or Jesse Stoddard on Tuesday night to get some of these tests done, but just know that due to time constraints we will probably group you with others that also need to be tested.