Tabata BootCamp™ Teaser Mindy Mylrea Tabata Bootcamp™ is a sustainable fitness and eating program that truly changes people’s lives by turning traditional fitness protocol on it’s head. As a Tabata Bootcamp™ trainer your mantra will be “more is not better – better is better”. Using current HIIT and Tabata research, metabolic profiling, perfect exercise programming, and daily web interaction you will learn how you can lead this ahead of it’s time body transformation program and generate an amazing income stream owning your own 8- week total body turnaround bootcamp business. Empower your clients with the Take 3 eating method that will change the way they eat forever and learn how to finally fit working out INTO your life. Tabata Bootcamp™ will allow you to create a business for yourself and permanent change in your clients. The Science HIIT - High intensity interval training ls an interval based training protocol that has shown great success in the fitness gain and weight loss story. HIIT consists of 20 minutes or less of training time. HIIT training focuses on exercises that use major muscle groups, compound movement and high intensity training . HIIT training taps the energy sources inside the muscle . The reason why High Intensity Interval Training works better for fat loss then steady state training is this: When you do a cardio session at the same pace for the entire workout duration your body goes into what is called steady state. This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing interval training. TABATA Training One of the best ways to loose weight without loosing muscle in a very short period of time is a training routine called Tabata. Tabata is named after Izumi Tabata a former researcher at Japan's National institute of Fitness and Sports in Kanoya, Japan. The Tabata training protocol is very simple but very intense. The training time is only 4 minutes but don't be fooled by the short duration. This is the 4 hardest minutes of any training routine you will ever do. Here is how it works - After a warm-up an exercise is performed to failure for 20 seconds. There is then a 10 second rest followed by another 20 second bout of intensity. There are 8 cycle of this to make up the 4 minutes. Any exercise that is intense and can ramp up very quickly – right away - will work for Tabata - sprints, hill repeats, jump roping, plyometric jumping are all examples of tabata exercises. Tabata Bootcamp™ Tabata Tabata Bootcamp™ includes 3 types of Tabata for maximum results. These three training types are unique to Tabata Bootcamp™ and allow for Tabata Bootcamp’s “doable and achievable” experience. Any fitness level can participate and see results with this breakdown. Max Intervals Max Intervals refer to Isumi Tabata’s research. This training repeats one exercise for 20 seconds at ultra intensity (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles) Mixed Intervals Mixed Interval training offers more variety for both trainer and trainee. 2-4 exercises are combined to create the 4 minute experience. The tabata timing remains the same but exercises are added to very the training. In Tabata Bootcamp™ the bootcampers will be experiencing Mixed Interval training during their morning 6 minute workouts. 2 exercises are alternated each minute for variety, training variation, and interest. This may or may not decrease the intensity of the Tabata workout 20/10 Timing In your Tabata bootcamp™ training workouts you can opt to add 20/10 Timing. This can include up to 4 exercises that are linked together by the 20/10 tabata model but the intensity is “hard” (RPE 7-8) but not “Hardest”(RPE 9-10). This training option allows for you to include Tabata but in achievable amounts. How Tabata Bootcamp™ Works Hard 40/20 /Harder 30/15/Hardest 20/10- lower body/upper body/ core and no more then 3 tabata rounds within one class session Tabata Bootcamp™ Teaser Workout Tabata’s 1. Warm up - 20/10 Timing 2. Tabata #1 – Max Interval - prone tuck in and push up/road runner/twister 3. Tabata #2 – Mixed Interval - Squat Jump/ Split Jump/ TUT 4. Tabata #3 – Mixed Interval – Gliding lunge and lift/Burpee with Ball/Gliding lunge and low/ Burpee and Balance 5. Tabata #4 – Mixed Interval - Prone Dolphin/Table to L/Prone Swim/V sit with rope swing Hard / Harder / Hardest 1. Lower body #1 - front to back lunges – body weight 2. Lower body #2 – Hamstring pull 3. Upper body #1 – Push up variations 4. Upper body #2 – Rope spin 5. Core #1 – Prone Slide 6. Core #2 – sidelying with bender ball Thanks so much for attending this workshop For more info on becoming a Tabata Bootcamp™ Trainer go to www.tabatabootcamp.com or call us at 831 457 2512 or contact me at [email protected] ACSM Health & Fitness Summit 2014 First-Time Attendee Session “Maximizing Your Summit Experience” Networking with Colleagues and Attendees 1. THANK YOU for attending this meaningful session. 2. Network with attendees and faculty; it starts here! 3. Introduce yourself to at least one person at each session. 4. Exchange a business card with people you meet at your Summit sessions each day. 5. Network with as many colleagues as you can, even when you’re not in a session. Maximizing the Learning Experience 1. Review the program - plan your sessions in advance, and show up early! 2. List the top 10 questions you want answers to and then seek those answers during the Summit. 3. Use sessions to broaden your interests; avoid learning what you already know. 4. When you get an idea during a session, write it down immediately! Interacting with Summit Faculty 1. The Summit faculty are presenting here because they want to share research and ideas. 2. Never feel intimidated to ask a question during a session (It’s usually a question that others have too) 3. Don’t be shy about talking to presenters - strike up a conversation with at least one speaker each day, either after the session, or in the hallways. 4. Ask presenters if you can follow-up with questions (most have contact info on lecture outline). 5. If you find that one speaker has the kind of information you are really looking for, ask him/her to schedule time to discuss ideas in more detail later (perhaps at breakfast or lunch). Taking Advantage of Special Offerings 1. Take advantage of the wonderful workouts and the excellent exhibits offered during the week. 2. Attend ALL of the keynote sessions. 3. Introduce yourself to Mike Bracko, Chair, Summit Program Committee ACSM Health & Fitness Summit 2014 ACSM Program Materials Daily Summit Program Schedule . The electronic final program link was provided to all pre-registrants early March. This includes a lecture outline from each session. You can also access the speaker outlines via our mobile site during the meeting. This information lists daily schedules of sessions, speakers, workouts, workshops and exhibits. It includes, daily schedules with times, speakers, and room names. Review all sessions in each time slot, and decide which sessions are a ‘must see’. Note: The vast majority of lectures repeat a second time. Those lectures with “1X” after the title are only given ONE time. Note that some lectures in a given track may also encompass another track focus, as topics sometimes overlap tracks. Map out your day ahead of time and try to include a variety of sessions, attend a workout, and visit the exhibit hall. Summit Final Program Along with the electronic final program link, we have also provided info on our mobile app to all attendees prior to the meeting . Onsite Program & Exhibit Guide displays registration and exhibit hours, CEC information and descriptions of tracks and workouts. You should read ahead of time, as it will answer most questions about the meeting itself. FAQ sheet is also available at the registration desk, which helps you with general information about navigating the hotel Summit Session Types 1. Keynote Sessions Major topic presentations by top experts, keynotes are held in large lecture halls and attended by all Summit participants, so come early for a good seat! Opening Keynote: This session kicks-off the Summit on Tuesday from 5:45-6:45 p.m. Immediately prior, attendees can get their first glimpse of the vendor booths in the Exhibit Hall, where they can also enjoy a reception with light snacks and beverages. Both are a MUST SEE, and are great opportunities to meet up with colleagues and network. Second Keynote: Wednesday’s keynote is “It’s Always Too Soon to Stop” from 8:15-9:15 a.m. Third Keynote: Thursday’s keynote is “Enhancing Fitness and Monitoring Daily Activity: Making it Meaningful” from 8:15-9:15 a.m. 2. Breakout Sessions These dynamic one-hour lectures are given by experts in their field. Accompanied by slide presentations and sometimes question and answer periods, this is your chance to hear first-hand the latest in health and fitness topics in one of eleven tracks. 3. Extended Breakout Sessions Offering 1.5 hours of lecture, the expanded time frame of these sessions allows speakers to present more breadth within topical areas. 4. Interactive Workshops Workshops are 1.5 hour interactive sessions that include demonstrations and hands-on examples of exercises. Participant interaction with the presenter is encouraged. 5. Workouts Led by top health fitness instructors, the workouts offer energetic exercises in a wide variety of classes during morning, afternoon and evening hours.