Final Teacher Manual Word 2

8/6/2019 Final Teacher Manual Word 2

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Infinite Sports Performance

Basic Training Fitness Boot Camp

Teachers Guide

How to Stay in Shape with a

Teachers Schedule!

Written By:

Jason C. Stanford MS, PES,CPT

Body Transformation Expert

www.EnhanceYourLimits.com


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Basic Training Fitness Boot Camp

Teachers Guide:How to Stay in Shape with a Teachers Schedule

Table of Contents

How to Set Fitness Goals You Can Achieve ....................................................................................... 3

Why its SO Hard for Teachers to Lose Weight and Keep It Off ............................................... 5

4 Powerful Fat Burning Secrets .................................................................................................. 7

Summertime Healthy Recipes ..................................................................................................... 8

How to NEVER AGAIN Gain Weight on Your Vacation....................................................... 19

Teacher Marathon Challenge .................................................................................................... 20

Total Body, Fat-Blasting Interval Workout ............................................................................ 21

30 min Express Workouts .................................................................................................................... 22

Exercise Reference List .............................................................................................................. 23

The Single Most Important Reason for Teachers to Get In-Shape ............................................ 32

6 Simple Strategies to Keep Your Mind & Body Healthy ........................................................... 33

DISCLAIMER:This e-book is for information purposes only. The information presented is in no way intended as medical

advice or to serve as a substitute for medical counseling. The information should be used in conjunction

with the guidance and care of your physician. You must consult your physician before beginning this

program as you would with any exercise program. If you choose not to obtain the consent of your

physician and/or work with your physician, you are agreeing to accept full responsibility for your actions.By utilizing the exercise strategies contained herein, you recognize that despite all precautions on the part

of Jason Stanford & Infinite Sports Performance, Inc there are risks of injury or illness which can occur.

You assume all risks and waive, relinquish, and release any claim to which you may have against Jason

Stanford & Infinite Sports Performance, Inc in the event of any physical injury or illness incurred in

connection with, or as a result of, the use or misuse of the information in this e-book.

**IMPORTANT: This e-book is copyrighted. To copy, share, or reproduce is in violation of the law and

prosecution will be enforced.


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How to Set Goals Fitness Goals You Can Achieve

Setting goals will enable you to eliminate the distractions in your life and help you to focus on

the really important things. By knowing exactly what you want, you are able to concentrate onspecific areas with more accountability and focus. Goals allow you to get more things done so

you can achieve more. Who doesnt want to achieve more?

I like to take one large goal and break it into smaller, more attainable mini-goals. This willgive you the direction you need if you get off track. Goals create steps. The old saying goes,

How do we eat an elephant? Answer: One bite at a time. No matter what task we have to

tackle, we often cant do it all at once. We can, however take small steps toward completing thetask.

Always, always, always write down your goals! Set small, measurable, and attainable goals.

Focus on getting the resultthat you want. Why did you set this goal? Why is it important toyou? Make a commitment to yourself, and then take action with your end result in mind. Use

your time wisely and work hard. Dont waste your valuable time and energy with filler.

Tell everyone you know about your goal. You have probably heard this a hundred times, but it

really works. This will create accountability, and the more accountability, the more likely you

are to succeed!

One more thingToday, not tomorrow is critical. Dont putanything off until tomorrowitwill never get done. Besides, if it is really important to you, then why would you wait? Do it

TODAY!

What is your Goal?

Define it. What do you really want? Be Specific.My Goal:___________________________________________________

Now, decide what you need to do to achieve it (list 3 plans of action)1.______________________________________________________________________

2.______________________________________________________________________

3. ______________________________________________________________________

What hasnt worked in the past (list them)?

1. ______________________________________________________________________

2. ______________________________________________________________________3. ______________________________________________________________________

What you will do different this time (list a couple)1. ______________________________________________________________________

2. ______________________________________________________________________

3. ______________________________________________________________________


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Your Action Plan:What is it? _______________________________________________________________

When are you starting it? ___________________________________________________

Why are you doing it? ______________________________________________________

Who are you sharing it with? ________________________________________________What is your time frame (finish line)? _________________________________________

Hint: Dont use try or cant, use will & can. Create positive words and actions!

As you know, we need to rely on more than just willpower. A plan will help you establish your

goals and continue to have more success like a snowball effect. Now that we have a plan, we

want you to get a calendar and map out your plan. Here is an example

1. Add the date you going to start2. Add the day you plan to reach your goal3. Pick the days youre allowed to have a treat4. Pick & set your appointments to exercise5. Track the exercise6. Track your daily food intake7. Your hours of sleep8. Your water intake9. Pick the days you are going to measure or weigh yourself10.Add totals to the calendar month

Its that easy!

Success will come with a plan. Sit down, map out your action plan, and write it down in your

schedule. Make it REALITY. How many times have you had the same New Years Resolution?Now is the time to succeed. You can make that happen!

You can and willbe successful with commitment and time! (This reaches out way beyond

fitness- and you can apply this concept to ANY area of your life.)

We will leave you with this worksheet as your boot camp homework & challenge. You have to

have a clear plan. You may change it as needed, but if you dont start with something at all

where do you go from here? If I told you to meet me at my house and said nothing else, how areyou going to get there? Think about it.


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Why It's SO Hard For Teachers To Lose Weight & Keep It Off!

If you're a teacher, you likely don't need me to tell you it's a struggle to lose weight and stay inshape. More and more teachers are battling with a weight problem and even though they have

the desire to get fit and drop their excess weight, it still seems to plague them as time goes on.

Let's take a look at some of the biggest reasons why its so hard for teachers to lose weight andhow you can go about overcoming it.

Lack of TimeThe very first reason why it can seem like a real challenge to get in shape and lose any excess

weight is because you simply don't have time. Between grading papers, preparing exams, and

planning your lessons, every free moment you have in your day is all filled up.

Your free time is spent catching up on house work and fulfilling other obligations. Many

teachers tend to put themselves and their own interests aside to focus on those of their family,

friends, and students.

This leaves very little left for planning and executing a regular workout program, so there's no

wonder why you haven't been able to stay in shape!

If time is one of the biggest barriers for you, it's time to look at what you can do to work with

your busy schedule rather than letting it control you.

Exercise While You GradeThe first thing you should consider is grading papers while you exercise. A stationary bike is a

great way to workout while grading! It may get some getting used to at first and you definitely

won't be cycling at full intensity, but at least you will be getting some physical activity and help

you to burn a few extra calories.

Make The Most Of Shorter BoutsSecond, remember that you don't necessarily have to put in a full hour long workout for it to be

effective. Just 10-20 minutes of high intensity interval training can be much more effective

than a long and boring jog on the treadmill! The workout later in this guide is a great example!

Make Family Time Activity TimeIf it's family time that's pulling you away from exercising, make family time a more active time!

Take your kids on a bike ride or go play Frisbee in a local park. By having more active family

time and lessening the more sedentary activities like watching TV, youll not only be teaching

your family the importance of an active lifestyle, but you will also be getting in your exercise!

It's very true that today's teachers are busier than ever. Finding the time to maintain a healthyexercise program to lose weight and stay in shape can be overwhelming. Hopefully the few tips

mentioned above can help you to overcome those obstacles to getting fit!

Start with a game plan that will work with your schedule, and you will be a lot closer to seeing

the results that you are looking for!


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4 Powerful Fat Burning Secrets

1. Resistance Training- Weight training is not only beneficial to the targeted musclegroups, but over time will also increase your metabolism. This means you will be able toburn more calories at rest and spend less and less time doing cardio. Maintaining ahealthy weight is a lot easier than losing weight.

2. High Intensity Interval Cardio Workouts- Doing bursts of high intensity exercise willboost blood flow and oxygen levels. It also helps to build speed, stamina, and speeds upthe weight loss process. Interval training will give you a higher caloric burn during your

workout, making fat burn at a faster rate.

3. Fitness Training Variety- To avoid hitting a plateau and having stale workouts,change up your training program every 4-6 weeks. This will give your body new training

stimulus and make it more challenging for your body to adapt to a new routine. Not onlywill you burn more calories because your body has not yet become efficient atperforming the exercises, but it will keep your workouts fresh and exciting.

4. Targeted Nutrition- Ensuring that your diet is balanced and composed of high qualitymeats, fruits, vegetables, and other foods is the best way to achieve a healthy lifestyle.

The goal is to create a program that you can maintain. Eating in moderation is the key to

being successful.


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Summertime

Healthy Recipes


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REFRESHING and Delicious Smoothies

Green Smoothie:

1 banana

1 cup of strawberries

cup of goji berries

cup of almonds or 2- teaspoons ground flax seed

Enough water to cover fruit

1-2 cups spinach

Directions: In a blender, combine all the ingredients and blend until it becomes smooth. Serves 1.

Chocolate Mint Smoothie

1 scoop whey protein (quality brand)

1/3 cup cottage cheese

1 tsp of cocoa powder

1 serving greens supplement or 1-2 cups of spinach

cup water

3 drops of mint extract

Directions: In a blender, combine all the ingredients and blend until it becomes smooth. Serves 1.


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EASY Summer-Time Side Salad Dishes

Tarragon Mushroom Salad:

1/3 cup plain Greek yogurt

2 tbs white wine vinegar

1-tsp tarragon

tsp extra virgin olive oil

tsp Celtic sea salt

tsp black pepper

20 oz. mushrooms, sliced (7cups)

1 cup red bell peppers, diced

Directions: In a small bowl, whisk together the yogurt, vinegar, oil, tarragon, salt, and black pepper. In a

medium bowl, add together the mushrooms and bell pepper. Add the dressing and toss to combine. Set

aside at room temperature for 1 to 2 hours to let the mushrooms begin to wilt and the salad to developflavor. Toss well before serving. Serves 4.

Fruity Couscous Salad:

1 cups of dry whole grain couscous

2/3 cup almonds, slivered

cup packed dried apricots, chopped

2/3 dried cranberries or raisins

1 tsp cumin

3 scallions, thinly sliced

Salt and pepper to taste

Directions: Prepare couscous according to package. Microwave dried cranberries or raisins in 1 cup of

water for 1 minute. Combine all ingredients; toss. Serve at room temperature. Serves 8.


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Greek Lentil Salad

1 cup French green lentils (rinse)

2 bay leaves

small onion

1 large chopped shallot

2 tbs. lemon juice

1 cup of small diced cucumber

2 cups of diced tomatoes

cup chopped fresh mint

1 tbs. olive oil

cup crumbled feta cheese

Directions: Place lentils, onions, bay leaves, and 6 cups of water in a saucepan to a boil. Reduce heat to

medium-low and cook for 25-30 minutes or until lentils are tender. Drain, remove onion and bay leaves,

and cool. Stir together shallot and lemon juice. Add lentils, cucumbers, tomatoes, mint, and oil and stir.

Add pepper, if desired. Chill for at least 1 hour. When ready to serve add feta cheese. Serves 4.

Summer Tomato Salad:

1-pint cherry tomatoes, halved

1-pint yellow pear tomatoes, halved

cup green onions, chopped

1 clove garlic, minced

cup fresh basil, chopped

cup cilantro, chopped

Freshly ground black pepper, ground red pepper, and dash of sea salt to taste

Directions: In a bowl, toss the cherry tomatoes, yellow pear tomatoes, green onions, garlic, basil, cilantro,

black pepper, red pepper, and salt. Refrigerate 30 minutes and toss again before serving. Serves 6.


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Side Dips

Guacamole:

3 medium avocados, remove skin and core

1 tsp lemon juice

1 medium tomato, chopped

tsp Celtic sea salt

Directions: Combine all the ingredients in a bowl and mix thoroughly. Serves 5-6.

Spicy Hummus:

1 15-ounce can chickpeas (garbanzo beans), undrained

1 small red pepper, chopped finely

cup tahini (sesame paste)

1 tbs lemon juice

2 to 4 cloves garlic

tsp sea salt

to teaspoon ground red pepper/cayenne pepper (optional)

OptionalServe with vegetablesbroccoli, cauliflower, peppers, cucumbers, carrots, and celery or a

combination of the many.

Directions: In a food processor bowl or blender container, combine chickpeas, tahini, lemon juice, garlic,

salt, and red pepper, if desired. Cover and process or blend until smooth. Spoon into a serving bowl.

Serve with pita wedges or crisps, bagel chips, and/or carrots and celery. Cover and chill for 12 hours or

more. Serves 6-8.


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Homemade Salsa:

1 large tomato -chopped

3 green onions with green tops

red pepper, chopped

green pepper, diced

1/3 cup packed chopped fresh cilantro, diced

Optional: cup of black beans

Dried oregano and basil, dash

1 tbs fresh lime juice

1 tbs jalapeno, chopped

Two cloves garlic

1/2 tsp sea salt

Optional: add some chopped mango or peach for a different taste OR black beans for a protein power

punch.

Directions: Combine all the ingredients in a bowl; mix well. Leave about 30-60 minutes to set in all the

flavors (Offer organic blue chips with it).


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QUICK and Healthy Sandwiches

ACLT (avocado, cucumber, lettuce, & tomato) Sandwich:

1 tbs Dijon mustard

4 slices of Ezekiel bread

2 large romaine lettuce leaves

1 large ripe tomato, thinly sliced

2 slices of avocado

6 very thin slices cucumbers

Directions: Spread mustard on the 8 slices of bread. Layer 2 slices with lettuce leaf, 1 slice of tomato, 1

slice of avocado, 3 slices cucumbers, top with other slices of bread. Serves 2.

Egg Salad Sandwich:

2 whole eggs

2 egg whites

1 tsp Dijon mustard

1 tsp olive oil

2 slices of Ezekiel bread

Optional: Add spinach leaves and 2 slice tomatoes

Directions: cooked eggs. Let cool. Finely chop eggs and add Dijon mustard and the olive oil. Once mixed

top with the 2 slices of bread. Great alternative to mayonnaise. Serves 1-2.


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Outdoor Grilling Side Dishes

Roasted Grilled Vegetables:

2 zucchinis

2 squash

2 red peppers and yellow peppers

Head of Broccoli

2 tbs. of olive oil

1 tb. Italian seasoning

Pepper and sea salt, dash for taste

Directions: Slice zucchini and squash either length wise or as round rings. Slice red peppers length wise.

Choice to wrap in foil and place on the grill to cook or use a grilling pan as a stir fry. Cook to desiredtexture. Serves 4.

Grilled Vegetable Kabobs:

1/2 pound whole small mushrooms

1 1/2 pounds small zucchini, cut into 1-inch slices

12 to 16 cherry tomatoes

Italian salad dressing or other marinade mixture (no HFCS)

9 to 12 pineapple chunks

Directions: Wash mushrooms; remove and discard stems. Place mushrooms, sliced zucchini, and cherrytomatoes in salad dressing. Let marinate in refrigerator for at least 4 hours. Drain vegetables, reserving

marinade. Thread vegetables alternately with pineapple onto skewers. Cook on grill over medium heat for

about 10 minutes, turning occasionally and basting with reserved marinade. Serves 4 to 6.


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Cuban Black Beans and Rice:

1 tb coconut oil

cup onions, finely chopped

cup green bell peppers, finely chopped

1 tsp minced fresh garlic

1 tsp chili powder

dry mustard

1/8 tsp ground red pepper

1 can (28 oz) crushed tomatoes

1 can (15 oz) black beans, rinsed and drained, or 2 cups cooked

2 cups cooked quick-cooking brown rice

Directions: In a large nonstick skillet, heat oil over medium-high heat. Add onions and green peppers, and

cook, stirring often, until onions are translucent, about 3 minutes. Add garlic, chili powder, mustard, and

red pepper to onion-pepper mixture. Cook and stir for 1 minute. Add tomatoes and beans to onion-pepper

mixture. Bring to a boil. Cover and cook for 10 minutes. Serve over rice. Serves 4.


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Healthy Potato Salad:

2 pounds small red potatoes, quartered

5 hard-cooked eggs

cup mustard (can use Dijon mustard)

2 tsp cider vinegar

1 tsp raw honey

1 tsp ground mustard

tsp sea salt

tsp pepper

1 large sweet onion, chopped

2 celery ribs, chopped

1/2 cup chopped green onions

1/2 cup julienned sweet red pepper

cup minced fresh parsley

Directions: Place the potatoes in a saucepan and cover with water. Bring to a boil. Reduce heat; cover andsimmer for 12-14 minutes or until tender. Drain; cool for 30 minutes. Slice eggs in half (discard yolks or

save for another use). Cut the whites into 1/2-in. pieces. In a large bowl, combine the mustard, vinegar,

sugar, mustard, salt and pepper. Add the potatoes, egg whites, onion, celery, green onions, red pepper and

parsley; toss to coat. Cover and refrigerate for 2 hours or until chilled. Serves 6-8.


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Get Grillin!

Grass-fed Seasoned Burgers:

1 egg

2 tbs water

1/4 cup dry bread crumbs (bestif you make on your own with Ezekiel bread)

1 small onion, grated

2 tsp Dijon mustard

1/2 tsp sea salt

1/2 tsp Organic Worcestershire sauce (make sure no HFCS)

1/4 tsp pepper

1 lb. (500 g) lean grass-fed ground beef

4 Whole grain buns

Optionaladd 2 sl. Tomatoes, 2 sl. Onion, and spinach leaves,

Directions: In bowl, beat egg and water with fork; mix in bread crumbs, onion, mustard, salt,

Worcestershire and pepper. Mix in beef. Shape into four 1/2-inch (1-cm) thick patties. (If you want ot

make-ahead: Cover and refrigerate for up to 6 hours. Place patties on greased grill over medium-high

heat; close lid and cook, turning patties once, for about 10 minutes or until no longer pink inside. Place in

hamburger buns.


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Grilled Halibut Fillet:

1 clove garlic, minced

6 tbs olive oil

1 tsp dried basil

1 tsp sea salt

1 tsp ground black pepper

1 tbs fresh lemon juice

1 tbs chopped fresh parsley

2 (6 ounce) fillets halibut

Directions: In a stainless steel or glass bowl, combine garlic, olive oil, basil, salt, pepper, lemon juice,

and parsley. Place the fish in a shallow glass dish or a resealable plastic bag, and pour the marinade over

the fish. Cover or seal and place in the refrigerator for 1 hour, turning occasionally. Preheat an outdoor

grill for high heat and lightly oil grate. Set grate 4 inches from the heat. Remove fish from marinade and

drain off the excess. Grill filets 5 minutes per side or until fish is done when easily flaked with a fork.

Serves 2.

Easy Grilled Chicken Marinade:

6 boneless, skinless chicken breast halves (hormone and antibiotic free)

1/3 cup olive oil

1/3 cup lemon juice

1 package Italian-style dressing mix

Directions: Place the chicken breasts between sheets of waxed paper and pound until thin. Remove

breasts and place into a large resealable plastic bag. In a medium mixing bowl, combine the oil, lemon

juice, and Italian-style seasoning. Pour mixture into the plastic bag containing the chicken and shake

gently to cover all the chicken pieces. Refrigerate marinated chicken pieces overnight. Preheat grill andplace chicken breasts on the grill and cook for about 5 to 7 minutes per side. Serves 6.


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How to NEVER Again Gain Weight On Vacation

1.

Dont stress over food. It isnt always realistic when traveling and vacationing. Instead,keep calories in check with a brisk and metabolism boosting workout every morning.

2. Book a hotel with fitness in mind. Make sure they have a fitness room, walkinggrounds, and/or a pool.

3. Schedule a workout every day. Mornings are usually best. This way you will not onlyget your workout out of the way, but it will give you more energy for the rest of your

day! This is a great tip to reduce stress and help prevent weight gain on your trip!

4. Vary your daily activity so you enjoy it! Example: Alternate swimming one day, bikingthe next, and walking/jogging another.

5. Organize your trip so you can walk to your destinations. Park further away- do you reallyneed the car to go to the store two buildings over?

6. Get at least 6-8 hour sleep. Lack of sleep will make your mind tired, lower your immunesystem and even cause you to overeat.

7. Stay hydrated. Planes and hotels are dehydrating. Drink bottled water each flight andkeep them in your rooms.

8. Be germ conscious. Dont use the airport pillows and blankets, comforters on beds, andcarry hand sanitizer with you always. Germs can and will weaken your immune system to

cause you to get sick and that can lead to lying around and the only thing you have to dois eat.

9. Before leaving find activities you and your family can do in the area. Make it a funhealthy family activity. Try something new you may like it.

10.Try not to make the food the center of your trip. Enjoy it, but dont revolve around it.


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Teacher Marathon Challenge!

Marathons can be completely daunting....but anything broke up into smaller goals canbe accomplished! Heres a great challenge you can commit to for one month thissummer.

Run a Marathon! BUT....not all at once!

If you can commit to jogging just 1 mile a day for 26 days this month, you will havecompleted a marathon!!!

That is a HUGE accomplishment! Just one mile a day for 26 days a month will get youto your Marathon Challenge Goal! Use this in conjunction with one of our fitnessprograms or with the workouts in this manual and you will be well on your way!

Now....sit down and decide when you want to get started!


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Total Body, Fat- Blasting Interval Workout!

(Make sure you check with your doctor BEFORE beginning any exercise program to make surethat you are healthy enough to exercise.)

Guaranteed to raise your metabolism for the next 24-48 hours!

Warm-Up: 5-10 min walking/light jogging and stretching

Circuit 1: Repeat 2-3 times with minimal rest between circuits

20 Body-Weight Squats

20 Mountain Climbers20 Walking Lunges

10 Floppy Burpees

Circuit 2: Repeat 2-3 times with minimal rest between circuits

20 Push-ups (modified on your knees is OK)

20 Tuck Jump20 Dips on a Chair or Bench

20 High Knees (on each side)

Circuit 3: Repeat 2-3 times20 Jackknife

20 Bicycle Crunches (on each side)

10 Quadruped (on each side)30 seconds Plank

Cool Down: 5-10 min walking and stretching out each muscle group.

Refer to the Exercise Reference List on the following pages for descriptions of these exercises.


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Express 30 min Metabolic Booster Workout #1:

(Make sure you check with your doctor BEFORE beginning any exercise program to make surethat you are healthy enough to exercise.)

Spend 5-10 minutes warming up (for example light jog, or 10 squats, 10 lunges, 10 push-ups,10 mountain climbers and light stretch.)

Rounds for time: Complete 3-5 rounds in your best time possible (while maintaining yourform). Make sure to record your time so you can try and beat your best score at a later date!

Workout:5 Inchworms

10 (10 per side) Lateral Lunges15 Dips on a Chair or Bench

20 Reverse Crunches

25 Mountain Climbers30 Giant Flutter Kicks

60 sec. Plank Hold

Cool Down & Stretch 5-10 minutes

Express 30 min Metabolic Booster Workout #2:

Spend 5-10 minutes warming up (For example: light jog, or 10 squats, 10 lunges, 10 push-ups,10 mountain climbers and light stretch.)

Ladder: Ladder through the following exercises complete 10 repetitions of each exercise, then9 reps of each exercise, then 8 reps, and so on until you complete 1 rep of each exercise!

***Beginners may want to start out with the rep scheme 10, 8, 6, 4, 2 until you have built up

enough endurance to complete the entire 10, 9, 8, 7....1.

Exercises:SquatsPush-upsSit-upsBurpees

Cool Down & Stretch 5-10 minutes


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Exercise Reference List:

Bicycle Crunches:

Lie on your back with your elbows bent and your hands on either side of your head.

Simultaneously bring your right knee in towards your chest while crunching up and rotating yourtorso to the right attempting to touch your left elbow to the right knee. Keeping your core tight,

extend your right leg while bringing in your left knee and crunching and rotating to touch it to

your right elbow. Keep both feet off the ground for the duration of the exercise. Continuealternating sides for the desired number of reps or time.

Burpee (Floppy & Regular):For a floppy burpee: From a standing position, squat down and bend over to place your hands in

front of you on the floor (shoulder width apart.) Stabilize your body with your arms and kickyour feet back behind you and drop your ENTIRE body to the floorin a controlled motion.

Then, extend your elbows and tuck jump your feet back to their original placement and performa squat jump to return to the starting position. ***For the regular burpee, skip the step where

you drop down to the ground. Everything else stays the same :-)


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Dips (Bench or Chair):Sit on a bench with your feet on the ground with your legs either straight out (more challenging)

or knees bent to 90 (less challenging). Place your hands on either side of your hips (right next

to the side of your body). Keeping your elbows pointed behind you, move your hips slightly off

the bench and allow your body to lower directly to the ground by flexing your elbows to 90.Keep your chest out and back flat (not allowing your shoulders to collapse in). Press firmly

through your palms to extend your arms back up to the starting position with your hips off the

bench. Repeat for desired rep count or time interval. You can increase/decrease the intensity byplacing more/less body weight in the feet. Variation: Lift up one leg as you perform the

movement (more challenging).

Flutter Kicks:

Lie on your back (legs extended out) with your hands underneath the top of your glutes to

support your lower back. Tuck your tailbone, tighten your core, and raise both legs off the

ground a couple of inches. Keeping your legs straight, scissor your legs up and down for the

desired number of reps or time. Lower your legs to the ground when finished.


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High Knees:Begin jogging and on each step, bring your knee towards your chest as high as possible. Keep

your arms moving as if youre jogging. Perform this exercise for the desired amount of time ordistance.

Inchworm:From a standing position, bend at the hips and place your hands directly in front of you on the

floor. Walk your hands out in front of you (keeping your feet planted) until you are in the top of

a straight arm plank position. Once you are stable, you can either walk your hands back to your

feet and stand up to the starting position OR walk your feet to your planted hands and then stand

up. **Tip: Increase the intensity by adding a push-up at the bottom.


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Jack-Knife:Lie on your back with one leg extended out and one knee in towards your chest. Raise your

extended leg about 2 inches off the floor and hold in this position. Crunch up towards the sky

with your hands supporting the back of your head. Keep both legs off the ground. Switch legs

and repeat on the other side. When it is time to switch legs, make sure not to drop your legs tothe floor. This is a boot camp FAVORITE!

Lateral/ Side Lunge:

Stand with both feet very far apart with your toes pointed out to 45. Lunge toward one side by

flexing the hips and ONE knee while keeping the other knee straight. You may allow the toe of

the straight leg to point upward. Repeat for the desired number of reps on each side. (Do not

allow the knee to cross over the front of the toe.)


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Mountain Climbers:In a straight arm plank position, place your hands on the floor slightly wider than shoulder width

apart. While stabilizing your body with your arms, push up your hips up while bringing one

kneestraight into your chestat a time. Alternate bringing each knee in as fast as possible, while

keeping the chest out and back flat. Repeat for the desired number of reps.

Plank:

Lie on your stomach in a prone position with your legs extended out. Place yourforearms(should be parallel) on the ground and move into a position similar to the top of a push-upexcept you are on your forearms instead of hands. Keep your feet together push out strong

through your heels and strong into the ground through your shoulders. Keep your core tight,

back flat, and your tailbone tucked. Hold this position for the desired amount of time.


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Push-Ups:From the top of a plank position and your hands slightly wider than shoulder width apart, lower

your body to the ground until your chest hits the floor. Extend your arms to return to the starting

position. Keep your upper and lower body straight throughout the movement. Repeat for the

desired number of reps. You can modify by doing knee push-ups or doing this movement againsta railing or wall.

Reverse Crunches:Lie on your back with your hands underneath the top of your glutes to support your lower back.

Keep your neck relaxed and on the ground throughout the movement. Keep your legs slightly

bent and flex the waist and hips to raise your legs up to the sky using your core to perform the

movement. Control the movement back to the starting position and repeat.


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Sit-Ups:

Lie on your back (supine) with your knees and hips bent. Arms should be crossed over your

chest. Flex your waist and hips to bring your chest up towards your knees. Control the

movement back down to the ground and repeat for the desired number of reps.

Squat:Stand with your feet shoulder width apart and point your toes slightly out. Push your hips

backward and squat down bringing your upper legs to parallel to the ground. Make sure to keep

your back flat, chest out, and your spine neutral. Push through your heels back to the starting

position. Important: Make sure not to let your knees cross your toes at the bottom of the squat.

Add weight to increase intensity.


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Tuck Jump (On Ground):From a straight arm plank position, place your hands shoulder width apart and your feet together.

Jump both your feet in, bringing your knees to your chest and keep your core tight. Jump your

feet back out together back to the starting position and repeat. Important: Keep your spine neutral

and back flat throughout the movement.

Quadruped:

Hands and knees on the ground (both shoulder width apart) keeping your core tight and spineneutral throughout the position. Simultaneously raise your right arm and left leg so they are

parallel to the ground. Lower both arm and leg in a controlled motion and repeat. Perform this

exercise equally on both sides. Tip: Push out strong through your shoulders to help stabilize the

back.


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Walking Lunges:Stand with both feet together and take a step forward with one leg. Lower the body by flexing

the knee and dropping the hips until the back knee is almost touching the floor. Transfer your

weight to the front leg and extend the hip and knee of the front, stepping forward with the back

leg. Lunge forward with the opposite leg and repeat for the desired number of reps. (Do notallow the knee to cross over the front of the toe.)


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The Single Most Important Reason For Teachers To Get In Shape

There is never a better time than NOW to start getting yourself in the best shape of your life.

Here are some very important reasons to find the time to incorporate an exercise program into

your life.

Be a Positive Role Model

The number one most important reason why you should dedicate the time to getting in shape is

because you are a huge role model for the students you teach. You quite possibly spend more

time with your students than their parents do. Students have the uncanny ability to pick up on

habits and unconscious behaviours of their role models. We are approaching a time, where forthe first time in history, children may not outlive their parents due to obesity related

diseases. There could not be a better time to start living and practicing a healthy lifestyle.

Have More Energy & Reduce Stress

Maintaining a high level of activity will work wonders for boosting your energy level! If you

find that you fatigue easily or feel sluggish throughout the day when you teach, exercise willdefinitely help solve this problem!

Participating in regular strength and cardiovascular exercise would be best, however it is moreimportant to find activities that you enjoy and will be able to stick with over the long term. By

mixing up and varying your exercises, not only will you progress more quickly and not hit

plateaus, but you will be less likely to drop off because of boredom. You may even want to

experiment with some yoga based exercise to help reduce stress and improve your energy levels.

Get Sick Less

Finally, the last reason why you should get in shape is because you'll find that the more regular

exercise you incorporate into your routine, the stronger your immune system will be (when done

in moderation). The stronger your immune system is, the less you get sick. Considering all of

the germs you are exposed to at school, exercise is a great prevention strategy!

Any way you want to look at it, now is the perfect time for you to get in shape and start living a

healthier lifestyle. Your students look up to you on a regular basis, so by being a positive rolemodel, you'll be instilling excellent healthy behaviour that they'll hopefully maintain for a

lifetime.


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6 Simple Strategies To Keep Your Mind & Body Healthy

After a hard day at work, one of the biggest issues many people struggle with is rapidly decliningenergy levels. You were supposed to go to the gym to get a workout in, but now, you're not even

feeling up to making dinner as you'd rather order in and curl up with a good book or movie.

Does that sound familiar? If so, you're in dire need of an energy make-over. With any of the

following six strategies, you can quickly increase your energy level so you don't feel like your

day ends at five, but rather continues on until the night is over.

Sleep

First things first, the number one most important thing that you must be doing to maintain high

energy levels is get enough sleep at night. Yes, your world is a very busy place, but remember,if you short yourself on sleep, all of your waking hours during the day will be less productive

because you'll be fatigued.

Those people who are trying to make it on five or six hours each night may survive initially, but

after a week or so of lack of sleep concentration levels will start to drop and you'll find yourself

taking twice as long to get anything done.

Set Aside Time To Relax

While you may think all the hustle and bustle keeps you energizedand it can up to a point, ifyou're trying to do too much all the time, eventually you're going to wear thin. There's definitely

something to be said for setting aside enough time each week to recharge your batteries and just

relax.

This should be a time where you can shut out all the possible worries you have, disconnect from

your cell phone and e-mail, and just take the time to relax and enjoy yourself.

Proper Nutrition

There's no doubt about it that what you put in your body on a daily basis is going to have a large

impact on how you feel. Ideally you should avoid cutting the good carbs (veggies and fruits)out of your diet since these are the preferred source of fuel for the body. Further and more

importantly, you must be pairing your carbs with a good protein source every few hours

throughout the day.

When you do this your blood sugar levels will stay constant and you'll have a steady supply of

energy that will last.


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Avoid quick-fix, high-carb/sugary snack foods. They may sound appealing initially but twenty

minutes after eating them you'll wish you hadn't.

Exercise

Despite your busy schedule, taking the time to exercise each and every day is important. Even if

it's just a simple ten minute walk, this can do wonders for your energy level. Exercise is going toget the blood flowing, increase circulation, and boost the levels of feel-good hormones in the

body.

Even if you have to squeeze in just a 10 minute walk, just get it in. Don't let yourself get

discouraged if it's only a few minutes because some is always better than none.

Read a Book

Next up on our list for keeping your mind healthy is reading. Those who are enhancing their

minds regularly are going to stay more focused and therefore get more done. Reading is likeexercise for the brain and should be done dailynot once a month when you have a spare

moment.

Many people find reading helps them get to sleep at night, so set aside ten minutes to do this.You'll get both the benefits of the reading and the benefits of a better sleep at the same time.

Connect With Friends

Finally the last way to really energize yourself is to make sure to stay connected to those in your

life. Shutting the world out and not conversing with other people can be a real drain over time,

so reach out and get connected.

Try and find as many energetic people as possible to be around- you mood will improve and you

will feel great!

So don't let lack of energy get you down any longer. Instead, try any combination of these tips

regularly and you'll be seeing a difference!


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Dear Teacher,

Thank you for taking the time to read through the ISP Basic Training Fitness BootCamp Teachers Guide: How to Stay in Shape with a Teachers Schedule!

I hope you enjoyed this e-book and found some very valuable health and fitness

tips! We try to provide the highest quality information and would be happy to help

if you have any questions.

You can find a lot more fitness tips and healthy recipes on my blog at

www.ISPInc.WordPress.com

FREE TO TEACHERS: If you are looking for accountability, motivation, andresults from an organized fitness program, I encourage you to come to a few of our

boot camp classes for aFREE WEEK of Boot Camp!

In addition, as our way of saying thank you for your contribution to our

community, we give a 20% discount on boot camp to all teachers.

To get involved in any of our programs Basic Training Fitness Boot Camp, Small

Group Personal Training, Private Personal Training please feel free to contact us at

any time! Best of luck with your health and fitness goals this year!

THANK YOU!

Jason Stanford

(909) 331-9870

[email protected]

www.EnhanceYourLimits.Com
http://www.ispinc.wordpress.com/http://www.ispinc.wordpress.com/mailto:[email protected]:[email protected]://www.enhanceyourlimits.com/http://www.enhanceyourlimits.com/http://www.enhanceyourlimits.com/mailto:[email protected]://www.ispinc.wordpress.com/

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