CTS Boot Camps

NEW LOCATION..look fine in '09

2008-12-30T05:01:00.003-05:00

I want to change the way you look but first I am starting with the way I look or at least the way the NEW website and BLOG will look. Check out the best
boot camp in NYC at www.CTSbootCAMPS.com

Things are under construction so bear with me.

Thanks for all the support these years.

BIGGER AND BETTER THINGS.

Come out for our FREE trial membership

call today 1(866) 447-2287

Your Coach in Health and Performance,

Nii Wilson

p.s.-what are we doing new this year??? I guess you will just have to find out

BE SAFE THIS HOLIDAY

Acai Berry Scams..BE WARNED!!!

2008-12-26T18:10:00.009-05:00

I am mad and about to BLOW my lid.

Diet and fitness scams make it hard for people

to believe in honest fitness

professionals that can get them real results.

It is my job to get you real world results and keep you informed.

I was happy when fellow fitness professional Rocco Castellano notified
me about these acai berry scams

I MUST warn you.... AVOID THE ACAI BERRY SCAMS!!

This also includes Wu-Yi tea or any other fruit or tea cleansing program

that "Will Burn 30lbs of fat in 1 month"

I first want to say and get this straight...

I am not bashing the actual acai berry, Wu-Yi tea, or
valid cleansing programs that promote clean eating in
a healthy lifestyle.

I am a big fan of fruit and I personally drink herbal teas.

Antioxidants from fresh fruit and a quality multi-vitamin

are a great way to start to lose fat while getting all your daily nutrients.

I even like Acai smoothies or drinks like Monavie. These type of drinks

will give your body antioxidants that you need because the berry is kept closest to

its natural state.

While I believe that most people have

a whole bunch of toxins in their digestive track. Losing 10lbs worth of

digestive gunk does not count as "fat loss or burn".

Here is a run down of how the scam works...PAY ATTENTION
and PLEASE share this BLOG post with your friends.

These are the components of the scam...

1) They will say something like Becky's weight loss, Mary's weight loss, or the
name of any female that you can think of.

2) A lot of these web sites are formatted as BLOGS. If you noticed even if the name
changes the story, pictures and even the testimonials will stay the same.

note: some of these scammers will even steal testimonials from other
people's BLOGS as they did to my colleague Holly Rigsby "The Fit Yummy Mummy" of GetFitandYummy.com

3) They will either...

A) use a "regular average woman"
or
B)use celebs such as Oprah, Dr. Perricone, Racheal Ray, or whoever has given
acai berry 2 thumbs up.

(Hey forget the fitness professional like myself and dietitians! If a celebrity says it works then they MUST be correct. I mean celebrities are "experts")

>>> insert sarcasm here <<<

4) Read the terms and conditions. If there is a 30day trial
period the shipping usually takes 15 days. Your trial period starts the moment
you order. Even if you don't have the physical product. And some of theses
sites mention that AUTO SHIP SALES ARE FINAL. say adios dinero
because your bank card will get charged and by "LEGALLY AGREEING"
you can not do anything.

LIGHT AT THE END OF THE TUNNEL...not quite

If you do want to get your money back >>>insert prayer<<< you can not simply return the product you will have to call their "REFUND DEPARTMENT" which will probably always be busy.

So long and short avoid the scams and if you want the benefits of acai it is best to get it in some form of drink. If you can get the actual berry call me personally. I love exotic fruit. Acai berry will help you lose as much fat as broccoli. Basically its fiber which gets you full and causes you to eat less junk. Hey don't forget about the antioxidant which we all need.

Okay now there is light at the end of the Tunnel because in my next BLOG post I am going to give you the secrets of detox and fat loss...

stay tuned and thanks for reading.

Yours Coach in Health and Performance,

Nii

P.S.-HHHMMM I wonder if I can get rich quickly with a Broccoli and Carrot cleanse pill. I guess I will just stick to my day job folks.

Happy Holiday and My New Year's Resolutions are set...What about YOU!

2008-12-26T16:54:00.003-05:00

I hope your holiday was as relaxing
and enjoyable as mine!

I spent the whole day putting together
my daughter Isis' new bed.

I must say that baby stuff looks
easy to put together on the box.

I just wanted to reach out and wish you
and your family a safe holiday.

I already have my New Year's Resolutions set...
and they concern you in a big way

What about you???

My New Year's Resolutions:

I will PROMISE to..

1) Make the Athletic CTS boot camp training more effective
and the BLOG 1 thousand times better and yes that means
healthy CHEAT recipes...yeah!

2) Be brutally honest when it comes to women's fat loss
and expose the bullsh*t that is spread around as
truth and keeping you from your desired body and fat loss results.
There are far too many lies out there for me to sit back
and allow it to go on any further.

3) Give you more resources to provide you
with knowledge to make smart nutrition decisions.

4) Provide you with a boot camp community with exclusive info
and reports that you will NEVER find on this BLOG

check it out...I will be adding more cool stuff soon
http://sexyfitbody.ning.com/

I do not have to make a resolution for this
since this is who I am as a person but I will
always be there to support you in your fat loss
efforts with some tough love and a kick in the booty
because that's what it takes for most of us to get on track.

Turkey Leftovers Again....good grief?????

2008-12-03T20:13:00.008-05:00

What's going on I have been getting a lot
of emails from boot campers and non boot campers
alike asking me
for eating ideas or meals plan
because they want something
healthy yet tasty for the holidays?

Turkey Salad

Ingredients:

- 6-8 oz. Turkey Breast chopped into small cubes
- 1⁄4 red bell pepper
- 1⁄4 green bell pepper
- 1⁄4 red onion
- 2 Tbsp canola or olive oil mayo

Directions:

Mix all ingredients together and enjoy over a bed of greens.

Makes one male serving and two female servings.

Turkey Cranberry Cream Cheese Roll-up

Ingredients:

- 6-8 oz. Sliced Turkey
- 1 Tbsp Fat Free Cream Cheese
- 1 Tbsp Dried Cranberries 1⁄2 Clove of Roasted Garlic Salt and Pepper to taste
- 2 Whole Grain Tortillas

Directions:

Soak cranberries in water for 20 minutes or microwave until soft if you are short on time. Mash the 1⁄2 clove of garlic. Mix cranberries, garlic, and cream cheese. Add salt and pepper to taste. Spread the mixture into the inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy!

Makes one male serving and two female servings.

Turkey Medallions With Cranberry Glaze

Turkey Medallions:
- 6-8 oz. Turkey
- Non-stick spray Turkey Seasoning

Cut Turkey Breasts into small medallions, sprinkle lightly with seasoning. Reheat in a pan sprayed with non-stick oil on medium heat until lightly browned on both sides. Drip Cranberry glaze (below) over the medallions.

Cranberry Glaze:
- 1 Cups Dry white wine
- Turkey or chicken stock, as needed
- 1 1⁄2 Cups Dried cranberries
- 1⁄4 Cup of Pine nuts, toasted
- Pinch of Salt

Add 1⁄2 cup of white wine and 1⁄2 cup of turkey stock to pan. Add other 1⁄2 cup of turkey stock, cranberries, pine nuts and pinch of salt. Cook over medium heat until reduced in volume by half, about 4 cups.

Makes one male serving and two female servings.

Turkey Shepherds Pie

Ingredients:

- 2 cups cubed cooked turkey
- 3⁄4 cup turkey gravy
- 1 small can whole kernel corn
- drained 1 cup of chicken stock
- 1 cup of water
- 3 cups steamed cauliflower
- 2 cups celery, chopped 2 carrots
- chopped 1 onion chopped 2 cloves garlic
- minced 1 bell pepper, any color
- chopped Salt and pepper

Directions:

Preheat the oven to 325 degrees. First you must make the gravy. Take the garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water, vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are soft and blend in a blender or food processor.

Next, you will take the steamed cauliflower and mash it, or place it in a food processor until the consistency is like that of mashed potatoes.

Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.

Makes 2 male servings and one female serving.

Turkey Florentine

Ingredients:

- 1 (10 ounce) package frozen chopped spinach
- 2 tablespoons smart butter
- 1 cup cooked whole grain fettuccine
- 2 cups diced, cooked turkey
- 1 cup turkey or chicken stock 1
- (8 ounce) package fat free sour cream and onion dip
- 1⁄2 teaspoon onion salt
- 2 tablespoons grated Parmesan cheese
- Non-stick cooking spray

Directions:

Cook spinach according to package directions; drain. Stir in smart butter. Place noodles in a non-stick sprayed baking dish; top with spinach. Combine turkey, stock, onion dip and onion salt and spoon over spinach. Sprinkle with Parmesan. Bake, uncovered, at 325 degrees F for 25 minutes or until bubbly.

Turkey Green Bean Casserole

Ingredients:

- 1 bag of frozen green beans
- 6-8 oz. of cubed cooked turkey breast
- 1 can of organic cream of mushroom soup
- 2 cups Kraft all natural fat free cheese
- Salt and Pepper to taste

Directions:

Preheat oven to 350 degrees. Mix all ingredients into a casserole dish and bake for about 30 minutes or until completely hot. Makes one male serving and two female servings.

Enjoy the food and let me know what you think.

-its the holiday season and I want you to be generous.
I will be doing something SPECIAL for those of you
that are generous.

Until Next Time!

Always yours in health and performance

Nii

My wife caught me cheating with...

2008-11-24T16:14:00.012-05:00

Okay everyone its not what you think get your

heads out of the gutter. I just wanted to write

you this email so you won't feel that bad about your

horrible weekend eating habits. My childhood buddy

Eddie came in from Boston and we went out to Croxley Ales

in the West Village.

I ate the worst meal on the planet...plus German beers.

WARNING: if you just started on a fat loss nutrition program I suggest 6-8 weeks of 100% compliance before you even THINK about cheating.

Yes your eyes do not deceive you those are nachos dripped in GOD knows what

sweets potato fries and yes my fellow cheater...GRAVY.

Did I count the calories...HELL NO. I was in the ARMY and we

never counted higher than 3 as many of you already know from

training with me in boot camp.

I wrote this to let you know that....

1) It is okay to have a cheat meal a week. It is easier

to get back on track as opposed to having a whole day of
bad eating

AND...

2) You will WASTE YOUR TIME if you try to "burn it off"
on the threadmill. You will probably have to live in the gym
to burn off what I ate in a day.

Good news though.

Since interval training is proven to continue to burn fat up to 24-36 hours after
the training sessions it would only make sense for me do do a quick
15-20 minute interval that way I can burn fat faster while working
out less.

The sad thing is that many people would rather slave away for hours in the gym...
how boring. I think we can find better things to do with our time.

Here is a redemption workout that you can do when you notice
your BAD eating habits have you slipping out of your skinny jeans.

Try this workout

Superset 1

Squats 10
Pullups 6 or rows with sandbags

notes: rest 30 seconds after each set
and do as many sets as you can in 7 minutes
then rest 90 seconds and do supersets 2.

Superset 2

Sandbag Swings 10
Headstand Pushups or Shoulder press 6

After that jumo rope for 8 minutes or you can do
10 squat jumps with 15 mountain climbers.

Give this workout an honest try and leave your comments below

Your Coach in Health and Performance,

Nii

www.CTSbootCAMPS.com

New York Personal Trainer reveals F.B.I. circuit training secrets?

2008-11-18T14:59:00.007-05:00

Before I start to tell you how the F.B.I. protocol can help you lose fat quickly I wanted to get into a little fat loss history. In “the olden days” most resistance training workouts would have you doing exercises in a straight set format. Basically this means you doing a certain number of reps for a particular exercise rest about 30 seconds to 5 minutes. This is an extremely inefficient way to order your exercises. While this is concept is good for powerlifters or pro bodybuilders this protocol will not have much of an effect for fat loss for the average trainee.

“So Nii, what’s the problem with this type of training? All my personal trainers in NYC have told me this is the best for fat loss.” Well…the quick answer is if you are reading this then your personal trainer has failed you and on their behalf I apologize. Doing straight sets are easy to understand for people new to fitness and it sure makes writing down a generic program easy for the trainer.

In most commercial fitness gyms in NYC you’ll typically see someone perform three sets of 10 reps for lunges. They pump out 10 reps, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then gingerly walk back to hit up their second set. In general, most people tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the lunge that means it would take up to 15 minutes to complete only one movement pattern. That means you’d need at least in hour to perform four different exercises! That is insane because if you have ever trained with CTS boot Camps in Central Park West you will know that we probably do up to 10 exercises in our 4 minute F.B.I. training workouts.

Alright let me cut to the chase about what the F.B.I. is all about because New Yorkers are the busiest people in the world…or at least we would like to think that. Just to clear things up when I say F.B.I. training workouts I do not mean the Federal Bureau of Investigation. Lord knows that the last thing that I want is the F.B.I. knocking on my door besides one government agency; the I.R.S. is good enough for me. F.B.I. means FAT BURNING INTERVALS. This is a systematic form of circuit training that I have used since my enlistment in the US ARMY back in 1999.

The FAT BURNING INTERVALS are a much more effective and time-efficient approach to ordering your exercises for ultimate fat loss. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. There are several ways to perform alternating sets outlined below:

1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)

2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

3.) Circuits: Alternate between four or more different exercises

Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s examine my favorite

circuit training template using timed set intervals:

The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise#1- Squats

Exercise#2- Dips

Exercise#3- Single-Leg Hip Extensions

Exercise#4- Pull-ups

Exercise#5- Leg Raises

Perform this circuit up to four times for a 20-minute total body fat burning workout.

Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercise for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).

To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:

Exercise#1- Double-Leg

Exercise#2- Push

Exercise#3- Single-Leg

Exercise#4- Pull

Exercise#5- Core

Here’s a workout video showing you a great circuit you can perform anywhere:

I’ll be sharing some more great circuit training workouts from my boot camps in the weeks to come

I will keep the videos and BLOG post coming so you can get results.

For a 2 week FREE trial of our boot camps in NYC

go to my website and call me!

www.CTSbootCAMPS.com

Economic Bailout -eating program "That Restaurants in NYC"

2008-10-21T17:37:00.000-04:00

Let's face it NYC is the most expensive city on the planet. So I wonder why the heck

people that have $3000 a month rent living in Manhattan eat out every night. I just don't get it.

With this economic cirsis a lot a New Yorkers especially those in Manhattan are starting

to wise up and follow the adive that I tell them

"Cook your own DAMN meals & save a buck"

I love to cook it is great therapy. I cooked this great Thai dish for my wife the other day.

Good thing I did, now she is not mad at me for not taking out the trash the other day.

This simple eggplant recipe is aromatic and flavorful, and the generous amounts of fresh garlic make it extra healthy. This eggplant recipe makes a terrific side dish that can also be made vegetarian. It also works with any type of eggplant - whatever is fresh and available where you live. You can also adjust the spice level in this eggplant recipe, taking it anywhere from mild to spicy hot, according to your liking.

ENJOY!

Prep Time: 8 minutes
Cook Time: 10 minutes

Ingredients:

1/2 cooking onion (purple onions work well for this recipe)
6 cloves garlic, minced
1-3 red chillies (including seeds), depending on how spicy you like it
1 Chinese (large, with dark purple skin) eggplant, or 2 (thinner, with light purple skin) Japanese eggplants
1/4 cup water for stir-frying
2-3 Tbsp. oil for stir-frying
roughly 1/2 cup (or more) fresh basil
2 Tbsp. soy sauce or tamari

SAUCE:
1 Tbsp. fish sauce (or vegetarian fish sauce)
2 Tbsp. oyster sauce (or vegetarian oyster sauce)
1 tsp. brown sugar
1 tsp. cornstarch mixed with 2 Tbsp. water (mix until cornstarch is dissolved)

Preparation:

First, prepare sauce by mixing together all sauce ingredients except cornstarch.

Prepare the cornstarch and water mixture in a separate cup or bowl. Set both aside.
Chop the eggplant up into bite-size pieces (be sure to leave the peel on - this is where most of the nutrients are).

Place 2-3 Tbsp. oil to a wok or large frying pan over medium-high heat. Add the onion, half of the garlic, chilli, and eggplant.

Reserve the rest of the garlic for later.
Stir-fry for 5 minutes.

When the wok or frying pan becomes dry, add a little of the water (a few Tbsp. at a time) - enough to keep the ingredients frying nicely.
Add 2 Tbsp. soy sauce and continue stir-frying for 5 more minutes, or until the eggplant is soft and the white flesh is almost translucent.

Add a little more water when the pan becomes too dry (up to 1/4 cup).
When the eggplant is soft, add the rest of the garlic plus the sauce. Stir fry to incorporate.

Lastly, add the cornstarch/water mixture. Stir well so that the sauce thickens uniformly (this will only take a minute or less).

Remove from heat.

Taste test the eggplant for salt.

If not salty enough, add a little more fish sauce. If too salty, add 1 Tbsp. lime juice

(or substitute 1 Tbsp. lemon juice).
Now add 3/4 of the fresh basil, stirring briefly to incorporate.
Slide onto a serving platter and sprinkle the rest of the basil over top. Serve with jasmine rice. Enjoy!

Economic Bailout for New Yorkers

2008-09-30T15:22:00.000-04:00

I love to eat but due to this economic bailout crisis I have decided

to help you save a few bucks. Eating out in NYC can be EXPEN$IVE

so this is what I have done for you. I am giving you a recipe that

you can cook to last Monday - Friday.

Cajun Chicken Pasta

INGREDIENTS (6 servings)

3/4 pound linguine pasta
6 skinless, boneless chicken breast halves
2 tablespoons Cajun seasoning
1/4 cup and 2 tablespoons butter
3 red bell pepper, sliced
3 green bell pepper, sliced
12 fresh mushrooms, sliced
3 green onion, chopped
3 cups heavy cream
3/4 teaspoon dried basil
3/4 teaspoon lemon pepper
3/4 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon ground black pepper
3/4 cup grated Parmesan cheese

DIRECTIONS

Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
Place the chicken and the Cajun seasoning in a plastic bag. Shake to coat. In a large skillet over medium heat, saute the chicken in butter or margarine until almost tender (5 to 7 minutes).
Add the red bell pepper, green bell pepper, mushrooms and green onion. Saute and stir for 2 to 3 minutes. Reduce heat.
Add the cream, basil, lemon pepper, salt, garlic powder and ground black pepper. Heat through. Add the cooked linguine, toss and heat through. Sprinkle with grated Parmesan cheese and serve.

Healthy eating is only 1 part of the equation.

Get fit and lose fat with our boot camps in NYC

Personal Trainers in NYC... 1 on 1 personal training R.I.P.

2008-06-12T14:36:00.000-04:00

Hey

Coach Nii here again. Just got through a kick ass workout in Central Park in our 6AM boot camp

We have really been training hard and getting results in the boot camp

I am glad that our members know that the Athletic CTS boot camp in NYC

is the most effective program around with the strongest

IRON CLAD GUARANTEE

I have had a lot of people that have joined our NYC boot camp that have mentioned

that they have had trainers before that have not gotten them results in the past.

As a fitness professional I find this very disturbing since this reflects badly on my profession as a

whole. As a trainer we are paid for a result...at least that is what I have always felt.

I never want to get paid for company or chit chat as some trainers are paid for.
(sounds harsh but its the truth)

I have met people that have "trained" with a personal trainers for years and yet look pretty

much same as they did years ago. I tell everyone that I have ever trained with if after 4 months

of committed 1 on 1 training, "If I don't get you results after 4 months do not hesitate to

FIRE MY ASS". As you can tell from reading this BLOG post I hold nothing back & don't bite my

toungue. I speak the truth & will always convey the truth to people especially when it comes to

fat loss lies & bullsh*t." Go to www.CTSbootCAMPS.com and check out our FREE report

"BULLSH*T FAT LOSS TIPS"

If you are training with a personal trainer and they are getting you results them give them a big hug, say thanks, get them a thoughful gift, or hey if you got it you can be like Shaq's wife and buy your trainer a luxury condo in South Beach.

Fitness training is meant to improve health and help you lose fat.

If you are on a program that is not getting you results then you need to quit the program or FIRE YOUR PERSONAL TRAINER.

The sad part is not everyone can afford personal training especially in the economic crisis in NYC

and the rest of the country.

But there is an alternative...

a) join a fat program that will save you $$$, and educate you on how to trully lose fat
b) train with a group of friends. the ecouragement will give you results fast
& you can save a TON OF MONEY
c) join www.CTSbootCAMPS.com

check out what are RAVING FANS ARE SAYING !!!

NY SUN article- boot camps in nyc

2008-06-09T12:58:00.000-04:00

Hello boot camp trainees. More great news from Athletic CTS boot camps and our
boot camps in NYC

The NY SUN did a story on us June 2, 2008 and is on news stands in NYC today.

Here is the link. Tobias the NY SUN photographer also took some great photos check them out
http://tinyurl.com/3gntfu

We will also be apart of the Adventures NYC event this Saturday June 14, 2008 from 12 - 4pm Be there for this FREE event

If you are not on our FREE newsletter receiving valuable tips on fat loss training and coupons for our boot camp...what are you waiting for sign up now at
http://ctsbootcamps.com/

Brain Tumors, Sickle Cell, IBD and we STILL can't find an excuse to miss a workout!

2008-06-02T21:40:00.000-04:00

Today was another kick ass day in boot camp.

I know you have not seen any new activity on our BLOG...we apologize.

The NY SUN came to do a story on CTS boot camps.

When you want to go to the toughest women's boot camps in NYC

then look no further than...

www.CTSbootCAMPS.com

The "ENFORCER" aka Dave came from NJ to help me bring the pain.

If you were not there you missed a great work out on a beautiful Monday.

I think we kicked the columnist Gabrielle where the "NY SUN don't shine"

Look for the article to go to print Monday June 9, 2008

here was a sample of our workout....

1) Walk 300 meter with someone on your back piggy back style

2) jogged half a mile ("long cardio for fat loss sucks"

3) pushups for 2 minutes non-stop

4) 4 minute "smoke break" pushups, jump squats, sprints, flutter kicks

5) Circuit training station with medicine balls and bands

for more 4 minute kick ass workouts click on this link
http://tinyurl.com/6d32ln

P.S. our favorite red head Jessica is back but is still battling her brain tumor. She greatly appreciates the card you guys signed. Oh yeah she also as asthma and her motto is

"DON'T COMPLAIN....JUST TRAIN!!!"

this is our motto now....are you still reading this??? go train

P.P.S we PROMISE to keep our BLOG current so we can help you reach you goals

Yours in health and performance,

Athletic CTS

No Excuses..No B.S."Holiday" Routine

2007-11-29T15:33:00.000-05:00

This is a Great 10 minute Body Weight Routine

Mediun Stance Squats 30reps
Spuat Thrust 10 reps
Pushups 25
Lunges 15 each leg

40 meter Sandbag Farmer's Walk

(If you do not have any sandbags fill two bags with old college textbooks..."You know those Anatomy & Chemistry Books were heavy. "

1) Do this routine as many times as you can for 10 minutes
2) Chart how many rounds you do within that time interval. (complete ALL reps)

This looks simple yet it is very effective and requires little equipment

Athletic CTS (4 minute workout) Boot Camps in NYC & Boot Camps in Northern NJ

2007-08-31T18:49:00.000-04:00

Here is your total body workout routine that consists of 4 exercises.

This is a great routine for those of you who have been sedentary for a while and a GREAT general warmup for athletes

For the real experience go to

www.CTSbootCAMPS.com & sign up for the program...view our testimonials!

Don't just take our word for it.

"WHAT IS DUNGEON TRAINING....????"

IF YOU ARE AN ATHLETE OR FITNESS BUFF IN THE NYC OR NORTHERN NEW JERSEY AND ARE INTERESTED IN A UNIQUE AND CHALLENGING WORKOUT CALL US AND DAVE AND I WILL "HOOK U UP" WITH A FREE DUNGEON WORKOUT!

CALL US 1866 447-ACTS (2287)

P.S.- We will soon be adding gormet recipes that you can cook in under 30minutes this will be great for athletes or ANYONE for that fact!!!

They Just Keep On Coming....

2007-08-10T15:20:00.000-04:00

We can be the type of people that tell you that http://www.ctsbootcamps.com/ is the best, BUT WE ARE NOT THAT TYPE....

Listen TO Some More Great Testimonial....

Join Here:
http://www.ctsbootcamps.com/

I LOVE SANDBAGS! .... Well after CTS Bootcamps J This work out program was a great kick start to my workout rut. Working out with David and Dan at the Hoboken location was great! They really challenged me and made me work hard, even when I didn't think I could push myself any harder. At the end of the 4 week session, I definitely felt stronger and lost a few inches. Waking up at 5:00 am to make their 5:45 AM class wasn't fun, but once I got there I really looked forward to the session and it was a great start for the rest of my day. Thank you guys!!

Heena Mirani

http://www.CTSbootCamps.com

Athletic CTS Boot Camps in Hoboken NJ

2007-08-10T07:45:00.000-04:00

Hello All,

I want to share with you a video clip of Hoboken Group getting there morining workout at 5:45 am.

This video was taken Last week and I have been meaning to Post it But I have been working really hard with my son on a special project to make http://www.ctsbootcamps.com/ a better program overall.

Take A look:

Please be Kind to post your comments about anything that you read or see in our blog. http://www.ctsbootcamps.com/

Athletic CTS Boot Camps Determination & Frustration

2007-07-31T23:43:00.000-04:00

Determination & Frustration

Many of us face challenges that we encounter on a daily basis. Some of us just face only a few major obstacles in our lives. Either way these can be frustrating no matter what shape or form. Some of this frustration comes from work & a lot can come from physical weaknesses that we try to over come with training.

Having sickle cell and being a former athlete I know the struggles of trying to achieve a fitness goal and continuing to get side tracked or in my case sick & hospitalized having to start & square 1 again.

One thing I do know is this… 2 things can be learned about fitness from infants!

1. Persistence

2. Not Giving up

Ever see an infant or a toddler try to reach a cookie jar or continue to push the circle shaped toy through the triangle hole?

If you noticed since infants do not understand every thing we say they are not negatively influenced by crazy thoughts such as.

“Oh this is TOO hard!

“I CAN’T” ….craziest phrase in the WORLD.

“That’s IMPOSSIBLE!”

“You can NEVER do that!”

Some of you come to boot camp or even during boot camp have these thoughts in your mind.

To get over this YOU MUST did down deep and push yourself. Look to your friends and buddies they will push and help you…sometimes we just have to ask!

You can do it....

IMPOSSIBLE IS BULLSH*T… the word was created by someone who never tried

“Space travel is IMPOSSIBLE” …just think about that one for a minute

Continue to visit www.CTSbootcamps.com
And www.AthleticCTS.com

Please be Kind to post your comments about anything that you read or see in our blog. http://www.ctsbootcamps.com/

Athletic CTS Boot Camps in Hoboken NJ

2007-07-25T17:44:00.000-04:00

We had a great work out last week on Friday.

I want to share the Video Clips that I got.

Thank You Guys For Waking Up Early To Make This Happen Every Monday, Wednesday, and Friday at 5:45 am

Please be Kind to post your comments about anything that you read or see in our blog. http://www.ctsbootcamps.com/

Maria is Rocking in Leonia NJ

2007-07-25T17:32:00.000-04:00

TAKE A LOOK AT MARIA IN THE BOOT CAMP IN LEONIA, NJ

Leslie is working the kettle bells at the end of this Video

Please be Kind to post your comments about anything that you read or see in our blog. http://www.ctsbootcamps.com/

2007-07-08T23:59:00.000-04:00

I just wanted to introduce my Newest Athletic CTS Boot Camp

Instructor for Northern New Jersey

Don't let the toys fool you

He is as TUFF as they get :~))

Please be Kind to post your comments about anything that you read or see in our blog. http://www.ctsbootcamps.com/

2007-07-08T23:35:00.000-04:00

Athletic CTS Boot Camps

Lets keep drinking that good old H2O

Migueldavid Loves that water and so should you

Keep nice and cool and don't stop drinking that water..

2007-07-08T22:31:00.000-04:00

Athletic CTS Boot Camps in Central Park

Adventure NYC 2007

Nii Wilson, Daniel Reeves,

and ME David Cabral

(Left to Right)

David Cabral giving instructions to a

New Yorker on How to Lift a tire

(Princess :~))

Nii Wilson gets everyone in a

Front, Lean, and Rest

Athletic CTS Boot Camp in Leonia New Jersey

2007-06-03T16:34:00.000-04:00

I would like to say Thank You to all the 10 people that started with me on May 1, 2007

And

I would like to CONGRATULATE the LAST 5

Not the best PIC, Sorry :~(

They love the play ground.

Part 2 of play ground work out

Play Ground Work Out 3.

Thank You and

see you Tuesday June 5, 2007

5:30 am or 6:30 am

Wood Park, Leonia NJ

Hoboken Boot Camp Meets Bubba

2007-06-02T20:46:00.000-04:00

I would like to say thank you to Heena for showing up on Friday, June 1.

You have really worked hard and I want to show everyone that anything can be done as long as you NEVER GIVE UP!!!

Well here we go....

Enjoy:

Is This Really Happening in Hoboken, NJ

I thought these were cool Pictures taken in Hoboken

New Jersey while I was working out with

my Boot Campers.

Thanks Dan for taking the picture

Athletic CTS Goes TOP SECRET....

2007-05-29T22:56:00.000-04:00

Athletic CTS wants to share with you our NEW TOP SECRET Training Area.

Take a look ate what we are getting into .

Don't get scared because this is what real training is about..

Ready or Not here we go ..

Take a look at these pics and clips.

Here we Start on a Long but Great Journey

Please NOTE this is training is not for everyone

Just want to share one of my many to come adventures

Ready

And up you go

Now It is My Turn

Dan Makes it look so Easy

I have made it to the top, Now I have 14 more to go

This is real time

This is just the beginning

Dan did not want to take to many pics

Here he goes trying to break things again

Sorry Dan you can't break the tire

Keep going and let me know when you succeed

ARE YOU READY FOR THIS???

This is where the REAL FUN BEGINS

DO NOT TRY THIS AT HOME UNLESS YOU

ARE SUPERVISED BY A PROFESSIONAL

Dan with TINY

David with TINY

I think that we had to do 4 set 0f 10???

Getting Really low with TINY and HE is really Kicking my ASS

ARE WE DONE YET

NO WE MUST GO ON

I am Finally DONE

Why did I have to go Last???

And we have reached the END

Please know that we will always work to bring the best

so we have to push ourselves to be the best.

We are NO B. S. Trainers.

We Will Do Everything You Do,

No Excuses!!!

Athletic CTS in "AM New York"

2007-05-29T22:41:00.000-04:00

Just wanted to share with you this little article published by "AM New York" written by Rachel Sokol

Not the best images but I just wanted to share it with you

Leonia, NJ Loves CTS Boot Camps

2007-05-24T21:16:00.000-04:00

Hello Everyone,

Athletic CTS Boot Camps would love to share with you a great video clip.

I want to say that I am proud of everyone in my Leonia 630 am boot camp.

They come 8-9 strong every morning and have not missed one day.

They come ready to work hard and play hard.

Everyone feels like they have accomplished something new and challenging.

Well I hope you like the next few Videos.

Say Hello To BUBBA :~)

Are you willing to get it done?

Yes they are flipping tires and so will you if you join us :~)

Leonia NJ, Is Ready For More....

2007-05-17T11:08:00.000-04:00

Athletic CTS Boot Camps is proud to say

"The Community of Leonia; Are No Joke."

They came ready to play hard and do whatever it takes to get ready for the summer,

lose those extra pounds, and to work hard to their own personal success.

We are on our third week and it is still going strong.

We have 10 people in the group every time.

Here is a preview of what gets done.

What do you thing? Did you think that you can do this?

Do you think that you can do better?

Here another great video

But make sure to sit down before you press play :~)

If you want to find what happens after they get up;

Athletic CTS invites you for a FREE 1 DAY trial of 0ur Outdoor Boot Camp

We Will Never Stop!!!

2007-05-16T22:03:00.000-04:00

I would like to thank the 630 pm group that showed up today

in the pouring rain in Central Park West.

We where going to cancel the class because of a little bit of noise in the sky,

but then I got a phone call from a very motivated and

determined Recruit.

She said to me "That she would have a greater chance of getting hit by

an NYC taxi cab than a lighting ray."

I had to agree with her and so I sent out an email to all at 4:25pm and

said that we will meet up, rain or shine no excuses.

When I first showed up I thought that it was just going to be Regla and myself,

But

That did not happen. 6 people showed up and gave me their all.

They never gave up and kept their heads up when it got really tuff.

I want to share with you a video clip that makes CTS Boot Camps what it is:

We Meet Rain or Shine; No excuses

Congratulation to :

John, Regla, Emilio, Peri, Carolina, and Polly

Where did everyone go????

2007-03-23T23:13:00.000-04:00

I am not sure if Athletic CTS boot camp recruits have gotten the call to go to Iraq because only 2 people showed up on this dark yet beautiful boot camp in Cantral Park!!!

Much respect to Jessica & Clare for putting forth the effort and getting an Athletic CTS boot camp butt kicking!

The effort that these two ladies put was worthy of any soldier's respect.

This morning is the second day that there have been no lights in the park the past two mornings of our boot camps in Central Park.

I think they forgot to pay Con Edison...now that I think about it I didn't pay Con Ed either!!!REMEMBER:

"Impossible is ONLY the things that YOU do not attempt!"

JOIN http://www.ctsbootcamps.com/

Great day to get in a work out

2007-03-21T12:35:00.000-04:00

This was taken at 6:00 am in Hoboken NJ

This was take at 615 am

I just wanted to share with you the few that we have at the Athletic CTS Boot Camp in NJ.

There is no better place to get in a great Outdoor Workout

Great Job NYC Boot Camp

2007-03-20T20:13:00.000-04:00

Another GREAT DAY in Central Park for the Athletic CTS boot camp recruits.

"Impossible are only the things YOU do not attempt to try!!!"

When you repeated this phrase this morning you sounded lathargic. It actually took a few times before you said it with feeling and conviction.

You definately lived up to this saying because you made the "impossible" look easy today.

The Athletic CTS boot camp started out with the morning jog from Tavern on the Green right to our "TOP SECRET" training location...(tell anyone else and we will be forced to kill you...OKAY I know...bad attempt at a joke!!)

I must say you guys really pushed especially since we started out with a pushup-sprint relay Race.

Way to go Brenda & Jessica for not only being first but also for passing on the break I gave them to rest for winning!

I guess winners never stop!!!

You all should give yourselves a big hand because out of the 50 people that contacted Athletic CTS ONLY 7 New Yorkers had the desire, determination, and winning attitude to sign up, shut up and train!

We get lots of people that say they will "TRY" to come to the Athletic CTS boot camp but never sign up.

"TRYING" is a polite cop out it is a way of telling yourself this and allowing yourself to quit...even though you "say" that you will "TRY".

The last time I "tried" something I failed, but when I stopped making excuses and just did what I needed to do I was successful...and the manifestation of my action was Athletic CTS boot training in NYC - Central Park Wests

------------------------------------------------------------------
Top reasons why people don't join Athletic CTS boot camps in NYC....!!!
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1) I can't wake up this earlyREALITY CHECK:

I am a student, run the boot camp, work at gym & get home at midnight just to wake up @ 4:30AM for the 6AM boot camp. I also have sickle cell so I am almost always tired....NEXT

2) I do not now if I will commit.REALITY CHECK:

If you can't commit & keep promises to yourself what will you commit to?????????

3) It seems hard!REALITY CHECK:

So is life, what's new...

THESE ARE ALSO THE SAME REASONS WHY PEOPLE FAIL....INTERESTING!!!!!

NO EXCUSES= RESULTS & UNLIMITED SUCCESS IN LIFE...PERIOD!!!!

Thank You to All The Boot Campers

2007-03-19T13:26:00.000-04:00

I would like to thank everyone that came out today for the Boot Camp in NYC Central Park West.

It was a great success.

You guys worked hard and are on you way to reach your fitness goals.

I will see everyone Tomorrow at 6am sharp. Please Know that if you ARE LATE YOU Will have to do something extra.

"Take the first step in Faith. You Don't have to see the whole staircase, Just take the First Step" Dr. Martin Luther King JR. 1929-1968

As for the Boot Camp in Hoboken, NJ I would like to thank a single person that showed up.

He had a Kick A** work out and never gave up. This where heart and dedication comes in.

I hope to see the rest of the people on Wednesday.

Remember That We Meet Rain or Shine No Excuses

Push UPs Athletic CTS WAY

2007-02-21T23:41:00.000-05:00

Are you sure we have to do this?

Do I look like I am playing? Ready ....

Down. Your skinny a** is really heavy

And Up. Was it that bad? Now we have
29 more to go......

Hope that I made you Smile.
Now Lets get up and Get ready to DO SOME GOOD OLD FASHION PUSH UPs

We are getting ready to start our next CTS BOOT CAMP

2007-02-21T14:11:00.000-05:00

We would like to thank every one that participated in our January Boot Camp in Central Park West. It was a great success and we are getting ready for March 19th.

We are running out CTS Boot Camp in a new location in Hoboken, NJ. Please visit http://www.ctsbootcampsnj.com/ for more information.

We will like to see more success stories. So get off your lazy ass and come out to get some serious results.

Everyone Come Join In!

2007-02-16T14:30:00.000-05:00

We would like to welcome everyone to our new blog. We encourage you to get connect and become a part of our growing community of bloggers. Here you will find information and people like you with questions about health and fitness from people like you. Please feel free to chime in and send us your thoughts. Oh one important thing we ask...please no profanity. Thanks and see you on the blog!