Ali Boot Camp

FREE GROUP TRAINING

Ali — Tue, 02 Feb 2010 22:23:16 +0000

We are going to start training for a Duathlon on April 3rd , at CB Smith Park in Pembroke Pines. We will be forming TEAMS

(Together Everyone Achieves More) for this event and as always some of you want to challenge yourself to do the event solo but still train with us.
Group Training is always so much better as the group helps and encourages one another in addition to the inspiration everyone gets from the leaders of the group.

THE TRAINING IS FREE AND OPEN TO EVERYONE.

This is a Sprint Duathlon which will be a 1.65 mile run, 11 mile bike ride, and 1.65 mile run. We will form 2 or 3 person teams for the event. You can pick one or 2 sections of the race to be on a team, for example: you can do the first run leg, or last leg or both legs and have your teammate do the bike, or do the first leg, teammate do the bike, and another teammate do the last 1.65.

We start training for this event this Sunday Feb 7th at John U Lloyd State Park in Dania at 9:00am. Everyone and Anyone is welcomed as always and remember you can still come and train with us and not do the race, just the training is workout enough for those looking for great FREE Workouts. Just check the Meet Up Schedule for all details. http://www.meetup.com/fitness-lifestyles-alibootcamp

REGISTRATION DEADLINE WILL BE MARCH 17TH, 2010. WE MUST HAVE OUR FORMS IN BY THEN SO WE DON’T HAVE THE PROBLEMS WITH PICKING UP OUR PACKETS AND WAITING IN LINE ON RACE DAY!!!

Any questions contact me :

aliwitherspoon@gmail.com or 954 931 1112

Bootcamp Schedule back to Normal

Ali — Sun, 31 Jan 2010 06:16:56 +0000

Hello & Happy New Year to Everyone:

The ALI Bootcamp Schedule is back to Normal for the New Year, if you don’t know when, where or what to expect in the Bootcamp Class then just go the right of this post and look up A.L.I. Bootcamp Information for all the details.

Hope to see you soon and for those of you that don’t think Bootcamp is your cup of tea then go to the IAMPERFIT.COM for information about my private training studios located in Hollywood & North Miami.

Yours in Health

Ali Witherspoon

Annual Class Photo & PerFit Fitness Test

Ali — Fri, 04 Dec 2009 21:13:59 +0000

Annual Class Photo & PerFit Fitness Test
Saturday December 12th, 2009
9:00am
Hello to all the PerFit People! Well the Holidays are upon us and whatever faith or Holiday we wish you a Happy, Holiday Season!
Merry Christmas, Feliz Navidad, Happy Kwanza, Happy Hanukah, Happy Al-Hijira, &
Festivus for the rest of Us!

Now the Annual Class Photo will be taken at the Hollywood PerFit Studio on Saturday Morning at 9:15am sharp, please arrive by 9:00 am so we can arrange the seating and take the shot promptly at 9:15am. We will be wearing our blue PerFit – AliBootcamp Performance T-shirt, if you don’t have one then any PerFit or AliBootcamp T-shirt that you have is fine and if you don’t have a PerFit or Ali Bootcamp T-shirt then why not?

All clients, members of PerFit, Personal Fitness Centers, anyone that has taken an A.L.I. Bootcamp Class is encouraged to come take the photo with us. North Miami Club Members come on up and meet the Hollywood Crew!

Then we will start the year end Fitness Testing; for those of you who have taken the Fitness Test before we will see how much you have progressed and those of you that have not taken the Fitness Test this will be a chance to see where your fitness level really is and create your starting point from which to improve.

The PerFit Fitness Test:
1. Mile Treadmill Test: How long it takes you to crawl, walk, jog, or run 1 mile.
2.Push-Ups Modified or Standard: How many can you do in 90 seconds.
3.Ab Crunch Test; How many can you do in 60 seconds
4.Pull Up Test: 50% of your bodyweight assisted, 1 minute rest then 30% of your bodyweight assisted.
5.Squat Test: How many can you do in 3 minutes
6.Dip Test: 50% of your bodyweight assisted, 1 minute rest then 30% of your bodyweight assisted.

We will be hosting the Fitness Challenge as an Open House Day also so invite all your friends that want to know how to get in better shape, those of you that can’t make the Bootcamp Class Schedule and want an alternative to improving your fitness then this will be your chance to come in and visit and see what we do.

We make people stronger mentally, educate people to make better choices for their health and fitness, we motivate people to reach heights they never thought possible, we have a community for people to interact with, simply put we are the PerFit Fitness Family!
All are Welcomed, see you there.

Bootcamp Stimulus Package
During this 1 Day when you come for the Class Photo & Fitness Test you can buy 10 Bootcamp Classes and get 10 Classes FREE, this is a 1 Day Promotion only available Saturday December 12th, 2009, don’t miss it!

No Bootcamp Class From 11/23 through 11/28

Ali — Mon, 23 Nov 2009 22:42:04 +0000

THERE IS NO CLASS THE WEEK OF 11/23 THROUGH 11/28 GOING HOME TO SEE MOM & FAMILY.

1/2 MARATHON TRAINING IS THE SAME AS BELOW FOR THIS WEEK AGAIN, BOTH BEGINNER AND INTERMEDIATE LEVELS.

WE WILL HAVE 1/2 MARATHON TRAINING ON SUNDAY THE 29TH ON HOLLYWOOD BEACH AT 9:00AM AS USUAL.

HAPPY THANKSGIVING TO EVERYONE

ENJOY THE FOOD AS WHEN I RETURN WE WILL WORK ON THE EXTRA CALORIES TAKEN IN WHILE I AM AWAY!!

1/2 Marathon Training Week of 11/16 thru 11/21

Ali — Tue, 17 Nov 2009 01:01:58 +0000

1st Timers: Try to jog/walk for 3 segments of 15 minutes;
Jog for 15 minutes and walk 5 minutes, then jog another 15 minutes and walk 4, then jog for 15 minutes and walk 5
Then jog for 18 minutes and you are finished. Try to do that 2 times during the week between Monday and Saturday.

Intermediate: Try to jog for 2 segments of 35 minutes; jog for 30 minutes and walk for 5 jog another 30 and stretch after for 5 minutes. Try to do that 2 times during the week between Monday and Saturday.

1/2 Marathon Training Week of 11/9 thru 11/13

Ali — Sun, 08 Nov 2009 20:33:59 +0000

½ Marathon Training Assignments for the Week of 11/9 thru 11/13

1st Timers: Try to jog/walk for 2 segments of 20 minutes; jog for 15 minutes and walk 5 minutes, then jog another 15 minutes and walk 5. Try to do that 2-3 times during the week between Monday and Saturday.

(Jogging: Remember the body must acclimate to the continuous movement so if you feel winded just slow down your pace and jog slower and take deep breaths to adjust your breathing; Do not stop jogging or walk, stay in the jogging motion no matter how slow you are going.)
Whenever you come to Bootcamp Class that counts as a session, fyi.

Intermediate: Try to jog for 2 segments of 30 minutes; jog for 30 minutes and walk for 5 jog another 30 and stretch after for 5 minutes. Try to do that 2-3 times during the week between Monday and Saturday.

13.1 Mile Event coming in Feb 2010

Ali — Sun, 01 Nov 2009 20:44:10 +0000

Hello Everyone,

We start training for our 1/2 marathon training next Sunday Morning, this training is always open and free to anyone who wants to come out and get some good cardio training.

We had 7 1st Timers last year that never walked past a mile in their life and with the training completed the longest race of their life to date!!

Come and join us and lose some bodyfat in the process!!

NO CLASS SATURDAY SEPT 26TH 2009

Ali — Mon, 21 Sep 2009 19:42:58 +0000

HELLO EVERYONE

THERE IS NO CLASS SATURDAY SEPT 26TH OR MONDAY SEPT 28TH 2009.

CLASS RESUMES TUESDAY SEPT 29TH AT 6:30PM

BOOTCAMP JR.(KIDS) PICKS UP WED SEPT 30TH, AT 6:30PM

THANKS ALI

Exciting News, Exciting News….

Ali — Sun, 06 Sep 2009 00:19:54 +0000

Starting Saturday September 19th, 2009
At 9:00am The World Famous A.L.I. Bootcamp starts a new Chapter
A.L.I. Bootcamp Jr. Program
Kids Program from ages 8 thru 15
Instructor Wendy Siskin will Command this Squad more to come on Wendy..
&
Bootcamp Child Care Program
No longer do you have to worry about finding someone to watch the little people, the babysitters will be on the beach under our Tent Canopy with the little ones while you enjoy the pain umm challenge of the A.L.I. Bootcamp Program in peace…
Details will be available soon!! Stay Tuned…Very Exciting, Very Exciting

No Class Monday July 20th, 2009

Ali — Mon, 20 Jul 2009 20:59:20 +0000

Hello everyone due to opening 2nd location of PerFit, Personal Fitness Center there will be no class today!

We will pick up tomorrow as scheduled, thanks

Ali