My Blog

MillerF.I.I.T ASSESSMENT WEEK/Coors 64,000 step challenge/Paige's 5k/Pig Congrats/

05/20/2012 07:13:00

F.I.I.T ASSESSMENT WEEK

MillerCoors 64,000step challenge starts May 21! The first two people to reach 64,000 steps will win a F.I.T Fun Intense Training prize . The Prize Pak includes FIT bands, a $50 gift card, a FIT stability ball, FIT gym bag, MillerCoors 64 T- shirt and a free month of Fitness Fifteen with Major Batton.

In addition, prizes valued at $10 - $25 each will be awarded at the end of the program on June 21. To be eligible for prizes, you will need to walk at least 140,000 steps or an average of 5000 steps per day for 28 days. Your name will then be entered into a drawing for prizes.

Register and pick up your pedometer by Monday May 21. You may do this with Major Batton in the Fitness Center or here in Health Services.

· Record your steps each day or at least once a week on the tracking log. This is located on the wall in the Fitness Center.

· If you’re walking after dark at the plant, be sure to pick up a reflective vest at the Security Office. Make sure that you are walking in a safe area and that you are visible to drivers.

· Each time you reach 10,000 steps notify Major by text.

· Once you reach 64,000 steps, notify Major. It will be important for you to notify him as soon as you reach this point for the 64K since the first two to reach it will win prizes.

· Continue tracking your steps on the tracking log through June 21.

· Return your pedometers at the end of the Challenge.

· All names of those completing 140,000 steps will be entered into a drawing for additional prizes.

Paige's Princess Run/Walk 5K

May 19, 2012 at Wyandot Elementary School for a 5K Run/Walk.
All Proceeds benefit the Paige's Princess Foundation, a 501 (c) (3) dedicated to providing therapeutic equipment and Paige's Princess run/walk 5k.

This was Rick Perry's first 5k, and he finished in under thirty minutes way to go Rick, I knew you could do it.

I finished first in my age group, not bad!

Thanks for inviting me out guys.

A PIG CONGRATULATIONS TO ALL PARTICIPANTS AND VOLUNTEERS AT THIS YEARS FLYING PIG!

"WAY TO GO GUYS"

L-R Stan, Robin, Don S, Patty, Paul, Major, Don B, Chris

Monica, Rod, Nicole, Joe

"Let's shoot for 24 or more next year"

USE IT OR LOSE IT

The adage "use it or lose it" says it all. For example, not using your muscles results in a loss of strength and function.

You can improve your fitness with additional exercise that includes changes to the frequency, intensity, time, and type of each exercise.

Remember the FITT principle:

F(Frequency) How many times you do an exercise each week or month. (For example, I walk 7 days a week; I lift weights 3 times a week.)

I (Intensity) How strenuous or heavy the exercise is in terms of weight lifted, speed of movement or effort exerted. (For example, I walk at 3.5 miles per hour; I lift weights that are 70% of the maximum I can lift.)

T(Time) How long you do the exercise per session. (For example, I walk for 30 minutes; I lift the weight 10 times with a 1-minute rest at the end, and repeat that twice.)

T (Type) What kind of exercise you do (for example, biking vs. walking, or lifting weights vs. doing push-ups).

Major F.I.I.T (FOCUSED INDIVIDUALIZED INTENSE TRAINING)

The BeneFITs of exercise

05/13/2012 17:30:00

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The BeneFITs of EXERCISE

If you would see a person's soul, look at his body.

The body is a visible picture of what you think of your world.

-----Ralph Waldo Emerson

There's one type of stress that should always be a scheduled part of your day: EXERCISE.

Welcome exercise into your life. EXERCISE is something you control. You determine when you will start; you constantly regulate the intensity, and you determine when it is time to stop.

It isn't the stressor that causes health-related problems but rather the feeling of helplessness and lack of recovery. EXERCISE is a means of exposing the body to stress and thereby training it.

As working out on an exercise machine increases the endurance of muscle groups to withstand greater and greater resistance, so all exercise trains the body to not only deal with stress but also to increase its capacity for stress. As the body adapts to the stress of exercise it moves to higher levels of efficiency

and functional capacity.

An Exercise Regimen

Everybody knows that exercise is good for your overall health and heart, but in recent findings, powerful evidence has prove that exercise is great for your brain.

Scientific experiments have discovered that mice consistently using running wheels

had around 2x the amount of hippocampal neurons (brain cells) as the mice that didn’t exercise.

Another study at Colombia University found that humans who had an exercise training program were able to grow and maintain new brain cells and nerve cells in the hippocampus region of the brain. The specific area called the “dentate gyrus” is responsible for helping produce neurogenesis. Even more studies have discovered that those who exercised had

2 - 3x increases in the birth-rate of new neurons!

If your body is in excellent condition, your mind will follow.

Begin with fifteen minutes a day, schedule your FREE

F.I.Tness 15 quick assessment, stop by the F.I.Tness room today, it only takes 15 minutes.

Major F.I.Tness

"Focused Interval Training"

WARNING run—don't walk—away.

04/27/2012 06:51:00

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WARNING

If you see these five ingredients in your food, run—don't walk—away.

IF WEIGHT LOSS IS

YOUR GOAL AVOID THE

FURIOUS 5

#1. Look for labels that say "100 percent" whole grains and whole grain flours.

#2. Avoid food products that contain hydrogenated oil, often labeled as "trans fats.

#3. You can actually use this kind of material for furniture polish—lots of fun things—but don't put it in you,

#4. The sugar in high-fructose corn syrup differently than it does old-fashioned cane or beet sugar, which in turn alters your body's natural ability to regulate appetite.

#5. The sudden energy surge your body experiences is followed by an insulin surge that rapidly drops the blood sugar level—so two hours later, you feel famished and tired.

Wouldn't you rather have???

04/25/2012 06:44:00

Turn your focus-away from

just looking better.

Wouldn't you also like to perform better in all

areas of your life?

Wouldn't you rather experience more success and fulfillment at work? At play? In dealing with your friends and family?

Wouldn't you rather have a body that not only looks good but also is capable of thriving in sports and performing the grueling physical tasks of everyday life?

Wouldn't you rather have a FIT body that will resist injury, a body that will be less likely to develop the types of hip, knee, and back problems that plaque millions of people.

Wouldn't you rather have a FIT body that's not an end goal but a means to help you establish core values and confidence to reach the highest levels of professional and personal success?

Refer a friend and get a FREE FITness gift.

The new client will Receive a FREE week of training and a FREE FITness assessment.

WARNING

MAJOR FITness is NOT A Quick-FIX...

FOR ALL THINGS FITNESS FOLLOW MY BLOG

FACE BOOK FAN PAGE Major Fitness

Committed to your FITness SUCCESS!

LIKEthis blog

04/20/2012 13:28:00

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FITness 15 BREWERY BLASTING with pictures.docx (DOCX — 1 MB)

Don't forget to download your copy

Major FITness 15

Movement prep stretches

Hurry

I'm removing the stretch doc 4/23/12

The right stretch routine can help protect your body from injury.

These movements will improve your flexibility, mobility, and posture all critical factors for keeping your body injury free. All this and it requires only 15 minutes of your time.

Welcome aboard the Jim Duke!

Big shout out to Mike Weymeyer,

Mike was bold enough to post his 7 day food journal on my blog.

This guy is serious!

Thanks Laura Lucas for your blog post!

BIG THANK YOU TO Patty Garrison, one of the fast walkers I know, and now she's preparing for the Fly'N PIG pump and run.

DID you know that 2 1/2 times around the brewery is about 10,000 steps.

Congratulations to Maurice Bradley, Winner of a FREE Major Fitness Work out!

NAVY SEALS all the way!!!

Rick Perry,Thanks for your blog post.

I'm waiting on that food journal.

Congratulations to Sheryl Freeman, second time strongest women at the Health and Safety fair

Sheryl,Karen (the 1 and only) Noonan says "BRING IT"!!!

Chad Brinkman what's the hold up on that journal

Don't for get your weekly workout check in after your workout, or at the end of the week.

"Have a Great weekend"

Major FITness

Major FITness 15 Movement prep STRETCH

04/16/2012 05:55:00

Down load your copy today

FITness 15 Movement prep stretc with pictures.docx (DOCX — 1 MB)

Major FITness 15Movement prep stretchs

The right stretch routine can help protect your body from injury.

These movements will improve your flexibility, mobility, and posture all critical factors for keeping your body injury free. All this and it requires only 15 minutes of your time.

Download your copy today

www.majorfitnessbootcamp.com

6:19 Twelve minute mile ???

04/15/2012 16:49:00

Congratulations to all those who participated in the Biggest Loser Weight Loss challenge and the Corporate FITness Challenge.

During the 12 week Biggest Loser challenge 44 people competed and lost 358.5 pounds, 52 people signed up for the Corporate FITness challenge but only 32 finished. Not only are they looking trimmer and feeling more energetic, but several have reduced their blood pressure and reduced their risk of diabetes and heart disease.

And the winners are:

$220 1 place – Paul King - 42.75 pounds lost – 15.77%

$73 2 place – Ken Yangula - 21.25 pounds lost – 8.72%

$73 3 place – Mike Waymeyer – 20.25 pounds lost – 8.16% **

$73 4 place – Gloria Singer – 16.5 pounds lost – 7.95% **

Winner of a $200 Best Buy gift card

Ron Dalton for completing both the 12 week weight lose challenge and the FITness challenge

Winner of a DICK's sporting goods gift card

Renee Dane for completing the 26.2 mile challenge in two days.

Most improved push-up

Honorable Mention

Jamil Rogers – 17.25 pounds – 7.66%

Jim Neal – 15.5 pounds – 7.49%

Nick Hunt – 17 pounds – 7.14%

Jon Willis – 15.25 pounds – 6.43%

Roxie Terrill – 11.5 pounds – 7.82% **

Don Benczarski – 15.25 pounds – 7.22% **

Karen Osborne – 11.5 pounds – 6.68% **

Mary Jeffers – 9.25 pounds – 6.56% **

Terry Fogle – 14.5 pounds – 6.05% **

Dedra Flournoy – 9 pounds – 5.82% **

Ron Dalton – 13 pounds – 5.65% **

Don Stevens - 14.75 pounds – 5.55% **

Tammie Spence – 9 pounds – 5.45% **

Dwight Ash – 11.5 pounds – 5.12% **

Competed in both challenges**

MOST IMPROVED RECOGNITION

Most improved 12 minute mile treadmill- Dwight Ash, Don Stevens, Mike Weymeyer, Gloria Singer, Jackie Couch, Mary Jeffers

Most improved 12 minute mile elliptical- Karen Osborne, Ferris Cammeresi,

Manuel Cordero

Most improved recumbent bike- Wanda Gibson, Ron Dalton

Most improved push-up- Renee Dane, Jackie Couch, Marty Burkhart, Dwight Ash,

Jeff Bolin, Manuel Cordero,

Most improved squat- Laura Lucas, Wanda Gibson, Jackie Couch

Men 12 minute mile / treadmill

1. Don Benczarski 6:19

2. Paul Bozik 6:33

3. Chris Smith 6:47

Men 12 minute mile / elliptical

1. Chad Brinkman 8:00

2. Jeff Bolin 8:08

3. Manuel Coredro 9:51

60 second Squat (BW) body weight

1. Don Benczarski 68

2. Rick Perry 65

3. Mike Weymeyer 56

60 second push ups / military

1. Don Benczarski 61

2. Paul Bozik 53

3. Mike Weymeyer 45

60 second crunch / floor

1. Don Benczarski 86

2. Don Stevens 74

3. Rod Lockaby 60

Women 12 minute mile / treadmill

1. Robin Gilbert 8:28

2. Renee Dane 8:35

3. Mary Jeffers 11:42

12 minute mile elliptical

1. Roxie Terrill 6:44

2. Patty Garrison 7:04

3. Tammie Spence 7:52

60 second Squat (BW) body weight

1. Karen Osborne 67

2. Karen Noonan 61

3. Patty Garrison 58

60 second push-up / military

1. Tammie Spence 45

2. Karen Noonan 42

3. Patty Garrison 38

60 second crunch / floor

1. Tammie Spence 74

2. Patty Garrison 68

3. Karen Noonan 61

Committed to your health and FITness

Major

INVEST IN YOUR HEALTH TODAY!!!

04/12/2012 06:23:00

Are you surviving or thriving?

FITness 401K

Quick FIT/3D

Complete and return the health and fitness

Par-Q

Schedule your fitness assessment, your assessment includes

BMI, Waist-to-hip circumfrence ratio (WHR)
one mile walk test or 1.5 mile run test
Upperbody-Lower body strength /endurance
Core strength and abdominal endurance

Flexibility rotator cuff and low back (sit and reach).

These programs require that you keep an on line record of your exercise sessions on my fitness blog. Keeping track of your workouts is a great way to stay accountable, committed and motivated.

Quick FIT/2D

Two days per week 30 minute minimum
(I recommend three 30 minute sessions per week for best results) if you do more your body will get the RESULTS.
Twelve - eight sessions per month.
This program requires that you keep a record of your exercise sessions on my fitness blog, remember tracking is a great way to stay committed and motivated.
You can not make up a missed session, no refunds, no exceptions.

"A fit employee is a more productive employee"

www.majorfitnessbootcamp.com

513-344-3141

ACCOUNTABILITY FITNESS COACHING.

IT''S GOOD TO HAVE A COACH FOR THAT EXTRA SUPPORT.

TO ENROLL IN FITNESS COACHING

Online:

LOG IN AT MY email major@majorfitnessbootcamp.com
Your (FFC) Friendly Corporate Fitness Coach will contact you by the end of the business day.

By phone:

A (FFC) Friendly Corporate Fitness Coach, will call you if you expressed interest in Fitness Coaching. Free text message reminder upon request.

Don't exercise to get healthier. Exercise to perform at higher levels at work and with your family.

Major FITness

www.majorfitnessbootcamp.com

513-344-3141

Call today

MILLERCOORS, COUNT DOWN TO THE PIG

04/06/2012 07:27:00

COUNT DOWN

TO THE

FLYN PIG!!!

Hey guys, I've decided to track my next 30 days of running and training.

Track your training with me on my blog or face book your training.

Chris, Paula, Paul, Don, Robin, Rod, Nicole, Monica, Tammie, Dwight, Patty, Kathy.

30 daystill the big race guys.

My running coach (Paul) and I plan on running 10 miles tomorrow morning 4/7/2012.

Paul and I did a 5k last Saturday we finished the race 25:08 about an 8 minute mile, not bad for a couple of novice runners.

I know that BIG Chris, is up to 11 miles with his running group.

Nicole, is up to about 8-10 miles and going strong, and Monica is in the gym on the treadmill running and cross training and out on the road going hard. I know personally Robin is out at Millerccors Trenton, getting in her training and she's out every Sunday on her long run go Robin. Robin beware of that big dog on Kennel Rd. How's your training going?

MILLERCOORS DISCOUNT

04/03/2012 10:08:00

FITness 401k

Employee Fitness Plans

FITness FIFteen (independent circuit)

FITness 15

"Every body has 15 minutes to commit to be FIT".

This program requires that you keep an online record of your exercise sessions on my fitness blog. Keeping track of your workouts is a great way to stay committed and motivated.

FIT TIP: adding an additional 15 minutes, example 15 in the morning and 15 in the afternoon will give you a total of 30 minutes of FITness.

$25 ( pay per month) if you pay as you go

MillerCoors SPECIAL discount $10 off per month

1. Commit to a plan 3-6-9-12 months

2. Send me an email telling me which plan your committing to drop off your payment and your in.

$15 Great Value

You must commit to a three month minimum

QF-30/3D

Quick FIT30 3x per week

This program requires that you keep an on line record of your exercise sessions on my fitness blog. Keeping track of your workouts is a great way to stay accountable, committed and motivated.

$45 ( pay per month) if you pay as you go

MillerCoors SPECIAL discount $10 off per month

1. Commit to a plan 3-6-9-12 months

2. Send me an email telling me which plan your committing to drop off your payment and your in.

$35 A steal of a deal

You must commit to a three month minimum

QF-30/2D

Quick fit 30 minute two days per week

(IFP) Employee FITness Plan

Complete and return the health and fitness

Par-Q and commitment pledge.

Schedule your fitness assessment, your assessment includes BMI, Waist to Hip ratio (WHR)circumference measurements.

$35 ( pay per month) if you pay as you go

MillerCoors SPECIAL discount $10 off per month

1. Commit to a plan 3-6-9-12 months

2. Send me an email telling me which plan your committing to drop off your payment and your in.

$25 (Valued at $35)

You must commit to a three month minimum

Two-Three days per week 30 minute minimum
(I recommend three 30 minute sessions per week for best results) if you do more your body will get the RESULTS.
Twelve - eight sessions per month.
This program requires that you keep a record of your exercise sessions on my fitness blog, remember tracking is a great way to stay committed and motivated.
You can not make up a missed session, no refunds, no exceptions.

"A fit employee is a more productive employee"

All information will be kept confidential

It's never to late to start, take a more ACTIVE ROLE in your health with Major FITness 401k FITness Plan.

www.majorfitnessbootcamp.com

513-344-3141

No matter how long it's been since your

last workout - a few months or a few years -

this plan will get you back on track.

Complete and return the health and fitness

Par-Q

Schedule your fitness assessment, your assessment includes

BMI, Waist-to-hip circumference ratio (WHR)
one mile walk test or 1.5 mile run test
Upperbody-Lower body strength /endurance
Core strength and abdominal endurance

Flexibility rotator cuff and low back (sit and reach).

ACCOUNTABILITY FITNESS COACHING.

IT'S GOOD TO HAVE A COACH FOR THAT EXTRA SUPPORT.

TO ENROLL IN FITNESS COACHING

Online:

LOG IN AT MY email major@majorfitnessbootcamp.com
Your (FFC) Friendly Corporate Fitness Coach will contact you by the end of the business day.

By phone:

A (FFC) Friendly Corporate Fitness Coach, will call you if you expressed interest in Fitness Coaching. Free text message reminder upon request.

Don't exercise to get healthier. Exercise to perform at higher levels at work and with your family.

Major FITness

www.majorfitnessbootcamp.com

513-344-3141

Call today