Do You Want to Burn Fat 9X FASTER with a scientifically proven weight loss system
that is GUARANTEED to get you in the best shape ever!

Join Peak Performance Personal Training and be on the cutting-edge of fitness
while you tone your body, increase energy and lose weight!

Do You Want to Burn Fat 9X FASTER with a scientifically proven weight loss system that is GUARANTEED to get you in the best shape ever!

Join Peak Performance Personal Training and be on the cutting-edge of fitness while you tone your body, increase energy
and lose weight!

From the desk of:  Doug Krueger
Lake Country Personal Trainer

Dear Friend:

If you live in the Lake Country area then I’ve got the GUARANTEED fitness solution just for you!

My name is Doug Krueger and I’m the founder and director of Peak Performance Personal Training. I’ve worked with thousands of people like you who have struggled to lose weight and gain better health.

• Are you afraid your weight is going to cause you to have poor health later in life?
• Is your self-esteem gone because you don’t look good in your clothes and don’t feel confident about yourself when you’re out in public?
• Are you experiencing aches, pains, depression, and loss of energy?

Peak Performance is the ultimate fitness and fat loss program utilizing our exclusive training system. Our scientifically-proven rapid fat loss and nutrition program will transform your body in ways you never thought possible.

Our revolutionary metabolic interval training system is proven to burn up to 9x more fat than ordinary exercise programs! And you’ll have a blast doing it! Our group training programs are designed for men and women of all fitness levels who want efficient and effective workouts.

True fitness is about achieving long-lasting results and having fun while exercising.  If you have pain while exercising or your excess weight is keeping you from moving freely and comfortably, then you haven’t achieved true fitness.

A main goal of ours at Peak Performance is to ensure that you not only look better but also FEEL better.

To get your body working and feeling like it should again, you need an exercise program that gives you the right intensity and that’s safe and effective. You need Peak Performance Personal Training! – Call 866.305.8575 x1 TODAY to schedule your no-obligation fitness consultation and trial workout!

I wanted to talk about one of my favorite topics, weight trianing, since there are SOOOOOO many
myths surrounding weight training for women.

After the age of 25, the average person loses 1/2 lb of muscle per year

if they aren’t doing anything that requires heavy lifting.
(No, lifting the 24 pack of beer off the floor up to the table doesn’t count).

This wrecks havoc on our metabolism, because muscle is extremely metabolically
active and burns many additional calories.

The latest research from the past 5 years has shown that resistance training
is far more effective in helping a person lose body fat compared to cardio.

First, weight training is EXTREMELY effective at fat loss because of 3 main reasons:

1.  EPOC (excess post oxygen consumption) because you have just torn
your muscles up and exerted a great amount of effort, your metabolism
is raised for up to 48 hours after a workout.

2.  It Builds Muscle & Burns Fat. Each pound of muscle burns
around 30 calories a day, even while you are sleeping!!  Also,
muscle is the only “metabolically active” tissue in the body, meaning
it literally burns fat and calories constantly

3.  Hormone’s Change – for the good! Hormone production changes
to allow the body to build muscle and tells the body to release fat to be burned.

Not all weight training is created equal!

The biggest mistake I see people make in the gym is lifting weights that are way too light for them (this isn’t the case for adolecent boys and many grown men who are trying to lift WAY too much weight!).  You should aim for a weight that you can perform anywhere from 6-10 repetitions to near failure with good form.  When starting out, pick a weight that can be done 12-15 times.  For general populations, focus on total body resistance training 3-4 times a week.

REAL WORLD EXAMPLE
Take a look at Amy Stelpflug, Hartland 5:30am camper and LCABC Customer Service Rock Star
(BTW – she will LOVE me for this)

Ever wonder how she got so lean and toned?  Her arms, legs, back, etc…basically she’s what we call lean and toned….(she calls her legs sausages – inside joke…love ya Amy!)

Now, Amy works hard…very hard….she worked hard at a local gym before joining LCABC too.  She eats clean and runs something like 1000 miles per week….yes, she runs like a crazy women each day (after boot camp) for like 10 miles or something crazy like that

But, all the running and clean eating in the world WILL NOT create a leaned, toned and athletic looking body.

For that, you absolutely need muscle…and to get muscle, you need to lift weights…real weights!

Since Amy started Adventure Boot Camp about 2 years ago…..she’s continued to work very hard, eats clean and she NEVER misses a day of boot camp….

but, I’ve had to literally FORCE her to use heavier weights…OMG, yes she uses 10, 12 and if she’s training at Peak’s ROCKIN’ Group Training, she even uses 15 – 20 lb dumbells!!!!

Does she look “bulky”?

She’s gotten more “toned” now than ever….she’s ran some of her fastest race’s in years…
5K’s, 1/2 Marathons, etc… (yes, we’re talking PR’s baby!)

She eats clean, works hard (very hard) and lifts weights….real weights!

Go Amy

Now, let’s hope she doesn’t quit on me for doing this….but it had to be done to INSPIRE you all to lift weights.

More guidelines on strength training for women:

1. Warm-up for 5-10 minutes, working the body through full range of motion – Active/Dynamic Warm-up

2. Pick 4 total-body exercises that involve large muscle groups

3. Aim for 6-10 reps

4. 3-4 sets/circuits

5. Rest for as little time as possible between sets.  30 sec max

6. Incorporate some core training to directly work abs and lower back

7. Do some interval or burst training (more on that later) if you have time, or save that for another day.

8. Spend a little time stretching, especially the chest, hips, hip flexors and hamstrings, after the workout.

9. Workouts should last no longer than 30-45 minutes + stretching

Common Myths:

Lifting is dangerous: Lifting is completely safe if shown proper form.
In fact, lifting will help save you from injuries that occur in your daily
lives.

Women shouldn’t lift because they will get bulky: Women have 30 times
less testosterone than men.  It is very hard for women to put on much
muscle.  The muscle they put on will help create a lean looking body.

With regards to exercise, weight training is the best way to help prevent osteoperosis.

Lifting sessions should take 2 hours: If done right, weights should take
30 to 40 minutes to perform, with only short breaks inbetween sets.

Lifting will make me inflexible: Lifting weights through the full range
of motion will IMPROVE flexibility.

Get Stong!

Coach Doug

“I exercise very hard and I eat right but I am no longer getting results…what’s going on?”  I get this question a lot!  Although frustrating, reaching a plateau with your fitness and weight loss efforts does not have to be inevitability.

There are two main reason people plateau with their fitness and weight loss efforts.

1.)  They do the same exercise routine over and over and over again.

2.)  They cut calories too low in an effort to lose more weight.  I’ll address number one first.

Our bodies are naturally good at adapting.  We can adapt to new climates, new living situations, new work schedules, new sleep schedules, etc.  The same holds true for exercise.  When you begin an exercise routine you are introducing something that the body has not felt before.  If the intensity of the exercise program is sufficient, the body (specifically the muscles) will break down in an effort to rebuild bigger, better, and stronger.  Your body wants to be able to perform the activities that you subject it to.  This muscle break down/rebuilding is how the body does it.  The rebuilding of lean muscle tissue and the maintenance of this new lean muscle results in added calorie and fat burning all day long.

Over time, the muscles will break down and rebuild themselves to the point where they can now execute the activity (in this case, the exercise routine) that you are performing.  Once this happens the results stop!  The muscles no longer need to adapt.  This process typically takes 3-5 weeks on average.  To avoid this, your fitness routine must be changed every 4-5 weeks to stay ahead of the plateau curve.

There are three reasons people tend to stick with one routine way too long.  One, they really like the routine they are doing.  They find it “fun”.  Two, they got results from the routine at first so they believe in it.  They are unaware of the plateau phenomenon that caused the results to cease.  Three, they don’t have the knowledge to design a new routine every 4-5 weeks.

If you fall into the first two categories it’s no big deal!  Now you know and you can change your routine immediately.  If you fall into the third category then the answer is a little more complicated.

There are many different ways to change your workout routine.  You can change the exercises you are doing.  You can change the number of reps you perform, or the amount of weight you use.  You can alter the intensity of the workout by shortening or lengthening your rest times, etc.  The truth is, you must change all of these things and change them often.  When you do this the body is constantly being challenged in a new way so it can never adapt.  As a result, the muscles continue to break down and rebuild causing the body to burn more calories on a daily basis!

You should also change your cardio routines frequently.  Maybe throw in some sprints, or move from the elliptical to the treadmill or the bike.  You can take up swimming or a new sport.  There are many options.

If you need more help, consider seeking the advice of fitness professional.  A fitness professional should be able to design a program that is constantly changing and challenging the body in new ways.  That’s what I love about my boot camps.  I don’t wait to change the routine every 5 weeks; I change it every day!!  Talk about breaking through a plateau!!

On to the second reason people plateau.  A long time ago it was thought that to lose weight you must cut your calories and the fat will fall off.  Well, that theory has been completely debunked. The truth is, cutting calories will cause weight loss but the weight that is lost is primarily lean muscle and water.  The body becomes very reluctant to burn fat when your caloric intake is too low.  The body goes into starvation mode and wants to hoard fat so it can survive the perceived famine!  This is a natural and uncontrollable response.

Back in the days when folks hunted and gathered, there were no 7-Elevens. Because of this, people sometimes had to go for days with little or no food.  People who survived these times of famine were the people who were proficient at storing body fat. And in order to do this, their bodies adapted by slowing down their metabolisms and holding onto emergency fuel supplies (aka “fat”) during lean times. This is starvation mode.

Cutting calories is one of the first things people do when their results plateau.  Instead of cutting calories, however, I encourage you to increase your calories.  I know I know, it freaks you out just to think about it.   And, you are probably skeptical.  But remember, cutting calories to lose weight is old science.  We used to think the earth was flat too, but I bet when you sail the blue seas you aren’t worried about falling off the edge!

Be sure you are increasing your caloric intake with “clean” calories (lean proteins, complex carbs, and vegetables) and you are not increasing your calories too much…there is a limit.  Adding calories to your diet can be done by simply adding another snack or two to your daily eating routine giving you 5-6 small meals a day.

If you increase your caloric intake while following the above rules, you will be supplying the body with ample nutrients throughout the day and getting your body out of starvation mode. Over time your body will realize it no longer needs to store fat and it can begin releasing previously stored fat!!  It usually takes 6-8 weeks to really break the starvation/fat storage cycle and begin seeing real, visual results.  But after that, it’s results city baby and you will be the Mayor!!!  (that was corny)

So, if you find yourself stuck in a plateau, you now know how to break through it and begin seeing real results again.  All it takes is a change in the routine and perhaps a small bump in the calories.  Then just watch the burn away!!

Check this out —-> www.hartlandpersonaltraining.com and get REAL weight loss and fitness results NOW!

I gotta say, the field trip days to Nagawaukee Park are my favorite part of boot camp!  AWESOME workout today ladies, you guys really kicked some butt! 

Everyone did a fantastic job, it is so cool to see how much you all have improved over the past four weeks.  You are each an inspiration to me and are the reason I started my fitness business – so THANK YOU for allowing my staff and I to LOVE what we do!

 FRIDAY – Strength & Endurance Testing & Game Day (soccer, dodgeball, etc…) or a hard workout, either way you will burn some SERIOUS calories!

MONDAY – Post Camp Assessment or Re-Assesssments (from Wednesday)
Peak Pewaukee Studio – 1231 Georgetowne Drive B (Behind Asiana, Next to Antons Salon/Spa)
6:00am – 7:30am
Please call 866.305.8575 or email:  support@peakperformancewi.com to reserve your time slot , assessments should only take 10-15 minutes.

Now on to some gret pictures:

BOOT CAMP OLYMPIC WINNERS

1st Place – Gold Medal Winners
Mamacitas

2nd Place – Silver Meda Winners
Freedom

 Today’s Nag Park Workout – Awesome Job Today Ladies!

Here’s the important info you need to know…

Wednesday:  Boot Camp Olympics!

All 5:30am camps will meet at Divine Redeemer School, Hwy 83/Hill Street, Hartland - VIEW MAP HERE - on Wednesday for the first annual LCABC Olympics.  More details on this will be emailed later today…so stay tuned and make sure to check your email this afternoon/evening!

Thursday:  All Boot Camp Field Trip to Nagawaukee Park!

This is one boot camp day you DO NOT want to miss!  Experience an amazing, energizing park workout with all of  our campers and boot camp instructors!  The scenic backdrop of trails, the beach and the beautiful lake combined with all four ABC coach’s leading an amazing total body, fat burning workout, is guaranteed to kick start your day!

*Meet at the Nagawaukee Ice Arena Park n Ride (Hwy 83/Golf Road) – we will enter the park via  trail.  No equipment necessary.  Please drink water before camp, as it is tough to carry your bottle with you during the workout.

Adventure Boot Camp Sweatshirts Are In!

Amanda Lamp, Boot Camp Support Specialist

 *Only $25.00

*Limited Stock Available – Order Now!*

Reserve yours today!  Call Amanda @ 866.305.8575 ext. 1 or email:  support@lakecountrybootcamp.com

Amanda Lamp, your boot camp support specialist, modeling this super soft, medium weight hoodie sweatshirt  guaranteed to keep you warm on those chilly early mornings!  Also a great way to show your a member of Lake Country’s HOTTEST workout program.  The few, the proud, the boot campers

Reserve your’s today.  Call Amanda @ 866.305.8575 ext. 1 or email:  support@lakecountrybootcamp.com