Fitness Image Results

Fitness Image Results

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All set and ready for 8:45a live today! 💪🧔👍 p.s. the legos are my improvised phone holder 😝
Thanks Coach Jeff for a great virtual workout today! Haley kicked my bum on the running, as usual!!
Fitness Image Results! Whose running in the Shamrock 10k? Comment if you are so we can get our team together! Link below.
Great Thanksgiving Day 🦃 🍁 workout! We’re ready for tryptophan overload now!
Hello BRAM fam! Just wanted to say that I miss y’all 😫 since moving to Reston I have had a very hard time finding something comparable, much less anything that accommodates my work schedule 😢😢😢 anyway, just wanted to remind y’all that you’re awesome 💙
FIR! I am organizing a FIR Team to participate in the 2019 PRESTON TARLETON 9th ANNUAL 5K RUN/WALK (June 1). If you are interested, please DM me. Pending feedback from the group, and participation, I wanted to get T-Shirts made specific to FIR. Details of the event below. 9:00am. Registration will be at the Brunswick Railroad Station across the tracks. There will be plenty of parking. The 5K begins beside the tracks and continues to the towpath toward Harpers Ferry to a turnaround cone and water table then return to the start. 5K awards will be given. T-shirts-All pre-registered participants that are registered before May 25th are guaranteed a T-shirt. Pre-registered participants cost $20.00 before May 24th,and $25.00 May 25th till race day.
Eric and I are planning to run our first Marathon in March. Let us know if anyone would like to join!
Another great Ragnar with our FIR fam💪🏼🏃‍♀️🏃🏻‍♂️
Friday night in Love with our BC fam ❤️
It's true! Wolf is turning the big 50!! You know how much he loves to climb those hills right? Well here's your chance to push him over one!! Join us at Barrel and Bushel in Tyson's Corner for an informal happy hour gathering and wish him a "Happy Birthday". If you know of past bootcampers, instructors and other friends who may not see this message, please pass the information along as we would love to celebrate this milestone with those of you who have made it such an adventure! Saturday June 2nd, 5:30 - 7:00 - ?
Baby “may” consider stepping it up in 2018...
Brambleton Bootcamp Holiday Party Thursday, 12/14 6pm-9pm. Please see link for food & drink sign up.

www.firesults.com

What is Boot Camp? Basic Training for a Healthy Life! It is: • The toughest workout you'll ever love. • An outdoor program that focuses on all components of your fitness and well being. • A peer group that will cheer you on to better fitness and challenge you to do your best. • A 30-DAY UNCONDITIONAL STATISFACTION GAURANTEE!! (IF YOU ERNOLL IN THE PROGRAM AND AFTER THE FIRST MONTH, FOR WHATEVER REASON, DIDN’T LIKE THE PROGRAM WE WILL REFUND YOUR MONEY) Boot Camp participants hail from all walks of life, but they have one thing in common; they all love the program! Boot Camp gives them something that other exercise programs or the gym can't - the motivation and results they are looking for. It is, by far, the best and certainly most entertaining way to get into the best shape of your life! Sign up today at www.FIRESULTS.COM!!

Boot Camp Live with Coach Jeff 4/2/20

[04/02/20]   Heads up...
Boot Camp Live with Coach Jeff tomorrow morning will be at 9AM instead of 8:45AM!

Boot Camp Live with Coach Jeff 4/1/20

Boot Camp Live Today 4/1/20 Heads Up!

Team, you'll need 3 objects you can use as markers, dbells, and your typical House Cat. (April Fools on the House Cat). :-)

See you at 8am!

Coach Jeff

Thanks Sarah for your Kindness Rock! You Rock! It makes my day!

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Boot Camp Live This Week

Have you checked this out?

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New Location & Live Schedule

Check out our most recent newsletter!

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Boot Camp Live with Coach Jeff 3/31/20

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Boot Camp Live This Week

Have you seen our latest news?

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This was our set up this morning. Had to do jumping jacks - that’s an 18 inch drop to the driveway!! What does your home set up look like??

Boot Camp Live with Coach Jeff 3/30/20

[03/30/20]   Get ready for Boot Camp Live at 8am! Grab a ball of any sorts. You know your kids have left those soccer balls all over the house. Well...we're going to put it to good use. See you soon, Coach Jeff

Fitness Flash! World’s Greatest Stretch

firesults.com

Fitness Image Results

BOOT CAMP LIVE WITH COACH JEFF
WEEK of 3/30/2020-4/3/2020

Hello Team! What an awesome week it has been! You take your health & fitness very seriously and so do we! Many of you participated in our Boot Camps all week long, in person and/or online. Great work! Keep building momentum! Let’s DO SOMETHING…TOGETHER! Here is a weekly update with relevant new info!

1.) CHECK IN: Things are evolving. As they do, so are we! Reminders will be sent out via text. Stay tuned! Contact Coach Jeff if you are not receiving this info and want to.

2.) SCHEDULE: In addition to our current weekly class schedule, we will continue FB Live all THIS week. Tune in 10 minutes before each class for set up instructions.
· MON, WED, FRI: 8:00AM-9:00AM
· TUES & THURS: 8:45AM-9:45AM

3.) ACCOUNTABILITY & REWARD: Don’t forget our challenge! Now through 04/17/20, the person who completes the most FB Live classes on-line will win a FREE MONTH of Boot Camp! Must comment “Do Something!” on each class completed. Thanks to those who are commenting and spreading the love😊

4.) REMINDER: Classes are for any age and fitness level. There are modifications for all our exercises. Follow along during class for your options. Remember to be the best YOU and listen to your body.

5.) INVITE & SHARE: Spread the word! This is FREE! Who doesn’t love FREE😊

6.) BOOT CAMP REWIND: Here is a link to our FB page to review previous recorded classes. Remember to “like” or “follow” our FB page for our latest news updates.
· https://www.facebook.com/FitnessImageResults/

7.) IN THE KNOW: To learn more about us and our services…purchase classes or membership packages, gift cards or apparel…view current in-person class schedules (which has been modified significantly during COVID-19 and will resume pending VA/County approval)… visit us at www.firesults.com.

Thanks again for choosing FIR for your health & fitness needs!

See you this week.
Do Something!

firesults.com

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Boot Camp Live This Week

Boot Camp Live This Week

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Saturday Team "Doing Something" on a rain day! Hardcore Team right here.

Boot Camp Live with Coach Jeff - 3/27/20
Let's get it started... grab a step stool...coffee table...stairs...logs...anything to allow elevation...

Let's get after it TOGETHER this morning!

8AM Coach Jeff LIVE! Tune in!

I must brag on our Brambleton boomers getting in lots of curb work! Keeping their distance, not sharing equipment, still getting in a great workout.

I stole this - but it was just too good!! Wonder how “down, around, back up” would do with this on??!!

Boot Camp Live with Coach Jeff 3/26/20
Looks like the feed was bad! So very sorry. Below is the written workout if you don't want to watch the video...

Workout Focus: Lower Body/Cardio/Arms/Hips
Remember to do your Agilities before: Side-Shuffle, Carioca, High Knees, Butt Kicks, Walking High Kick

Mobility/Core Warm-up Circuit: 2 Mobility to every 1 Core
Up/Down Dog- 20 sec
Worlds Greatest Stretch- 20 sec each side
Plank Saw- 40 reps
Rock to Reach- 20 sec
Bent Leg Wiper- 20 sec
Side Plan Rotations (down-around-backup!) 20 reps each side
Lying Alternating High Kicks- 20 sec
*New* Lying Single Leg Swings- 20 sec each Leg
Super Crunch- 40 reps

Circuit 1: Lower Body/Core/Cardio
Plie Squat 15 reps to Bicycle (no upper body rotation) Crunch-20 reps
Plie Squat 10 reps to Bicycle (no upper body rotation) Crunch-15 reps
Plie Squat 5 reps to Bicycle (no upper body rotation) Crunch-10 reps
2 Minute Cardio- Steady Pace
Corrective Exercise-Heel Raises- 20-30 reps
Repeat for a total of 4 sets

Circuit 2: Arms
Single Arm Bicep Curl- AMRAP for 20 sec
Next Arm Bicep Curl- AMRAP for 20 sec
Overhead D-bell Tricep Extensions- AMRAP 10 sec
No Rest-Now Reverse time interval
Single Arm Bicep Curl- AMRAP for 10 sec
Next Arm Bicep Curl- AMRAP for 10 sec
Overhead D-bell Tricep Extensions- AMRAP 20 sec
Repeat for a Total of 5 sets reversing the time interval as shown above each set.
2 Minute Cardio-Steady Pace

Circuit 3: Hips
Dirty Dogs- 3 sets back to back 10 reps (4 count so really 20 reps) NO BREAKS BETWEEN EACH LEG.
Victory Lap-1 Minute Cardio- Steady Pace

Static Stretch: The Healing Process Begins!
Child Pose-30 sec
Pigeon Stretch- 30 sec each leg
Bretzel Stretch- 30 sec each side
Seated Hamstring Stretch- 30 sec each leg
Groin Butterfly Stretch- 30 sec

Virtural High FIVE!!

[03/26/20]   Boot Camp Live with Coach Jeff - 3/26/20
*Gorgeous Morning! Sun is Shinning!!
*Try and get outside today OR inside space that will allow you to move.
*Live Stream from fb app works best.
*You can use the same set-up as Tuesdays.
*2 minute steady-pace cardio intervals super-set with strength circuits!
*All you need is a phone, mat, d-bells, and water bottle.
*Class will start promptly at 8:45am!

Boot Camp Live with Coach Jeff 3/25/20

[03/24/20]   New Boot Camp Schedule!

Because of the recent COVID-19 shut-downs these are the only locations and times available for in-person classes:
1. Lovettsville:
Mondays & Wednesdays: 6pm-7pm
Tuesdays & Thursdays:
• Adult Boot Camp - 845am-945am
• Youth Boot Camp – 10am-11am
Fridays: 3pm-4pm
Saturdays: 8am-9am

2. Leesburg/Ashburn:
Mondays, Wednesdays, Fridays 5:30am-6:30am

3. Brambleton:
Monday, Wednesday, and Friday: Boot Camp 8am-9am (If rains then go to Bubble-Leesburg)
• Senior Fitness – 930am-1030am.

LOCATION ADDRESS HAS BEEN SENT THROUGH OUR TEXT SYSTEM. (Remind)

Remember our Virtual Boot Camp Live Schedule this week:
a. MON & WED: 8:30AM-9:30AM
b. TUES & THURS: 8:45AM-9:45AM
c. FRI: 8:00AM-9:00AM

Please let me know if you have any questions. Coach Jeff

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New Location & Live Schedule

Have you checked this out?

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Boot Camp Live with Coach Jeff

[03/24/20]   Boot Camp Live with Coach Jeff - Whole Body Cardio Focused
*Try and get outside today OR inside space that will allow you to move.
*Live Stream from fb app works best.
*Tune at 8:30am and I'll go over set-up instructions.
*All you need is a phone, mat, d-bells, and water bottle.
*Class will start promptly at 8:45am!

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New Location & Live Schedule

Have you seen our latest news?

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What are the objects you used for your box for this morning’s workout? These are what I grabbed!

Boot Camp Live with Coach Jeff Monday, March 23 2020!

Going Live 5 Days this Week!

1.) Things are evolving. As they do, so are we! Reminders will be sent out via text. Stay tuned!

2.) In addition to our current class schedule, we are going to go FB Live all THIS week. During our Live Boot Camp each person will need a mat, set of dumbbells and water.
a. MON & WED: 8:30AM-9:30AM
b. TUES & THURS: 8:45AM-9:45AM
c. FRI: 8:00AM-9:00AM

3.) ACCOUNTABILITY & REWARD: We want you to succeed! To hold you accountable and reward you for a job well done…Starting Monday, 03/23/20, through 04/17/20, the person who completes the most fb live classes on-line will win a FREE MONTH of Boot Camp! Must comment “Do Something!” on each class completed. If you think about it, that will be 2 FREE MONTHS OF BOOT CAMP!?!?!?

4.) FITNESS FOR ALL: Folks from 10 to 90 years old are taking FIR Boot Camp. There are modifications for all our exercises. Remember to be the best YOU and listen to your body. If you can’t do an exercise correctly (or without joint pain) during the video class, then try the suggested modification or just keep your heart rate up for the duration of the set. PM our FB Page with any questions or modifications that you might need. Quick video clips will be posted periodically about modifications that are most asked about. Listen to your body and don’t jack yourself up…“check yourself before you wreck yourself”. 😊

5.) INVITE & SHARE: Invite your spouse. Invite your teens and college kids. Invite your parents (Chris Ann told her Mom to grab 2 cans of green beans from the pantry as weights). Invite your neighbors. This is for everyone!

Fitness Flash! Sit ups - emphasizing the down

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New Location & Live Schedule

New Location & Live Schedule

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New Location & Live Schedule

Check out our most recent newsletter!

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Friday Boot Camp with Coach Jeff Live!

[03/20/20]   WAKE UP and work out this morning with Coach Jeff!

Get your equipment! Set up your station and get ready to exercise!

LIVE ON FB AT 8AM!

DO SOMETHING:)

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New Location & Live Schedule

Have you checked this out?

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New Location & Live Schedule

Have you seen our latest news?

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New Location & Live Schedule

New Location & Live Schedule

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Remind

Hello FIR Team, We're continuing every effort to provide workouts in a safe and healthy environment. In doing so, we have moved all our classes outside and following social distancing guidelines. With community centers closing we have updated our schedule. I strongly suggest you sign up to get our text notifications as this will be our primary way of communicating class and schedule updates.

Notification System
If you want the REMIND APP, then go here: http://rmd.me/b?rid=137901043.
*PLEASE NOTE: You don’t have to have the app, you can simply text the below to receive our notifications…
• Community Church 530am Class-Text @bubble530 to 81010
• Brambleton 8am Class-Text @bram8am to 81010
• Brambleton 930am Class-Text @bram930am to 81010
• Lovettsville P.M. Class-Text @lovepm to 81010
• Lovettsville A.M. Class-Text @loveam to 81010
• Purcellville P.M. Class-Text @purcellpm to 81010
• Purcellville A.M.-Text @purcellam to 81010
•FIR Aqua Strength & Endurance Class- Text @aquastrong to number 81010

Schedule Changes:
Lovettsville-New Location Check Email/Text
• Adult Boot Camp
o Mondays/Wednesdays: 6pm-7pm.
o Tuesdays/Thursdays: 845am-945am.
o Fridays: 3pm-4pm.
• Youth Boot Camp- Will follow our Summer schedule while schools are out.
o Tuesdays/Thursdays: 10am-11am.

Purcellville-New Location Check Email/Text
• Boot Camp Classes (For all ages)
o Mondays/Wednesdays: 830am-930am.
o Tuesdays/Thursdays: 6pm-7pm.
o Saturdays: 8am-9am.

Community Church Bubble: M/W/F-530am-630am

Brambleton: M/W/F- 8am-9am & 930am-1030am

Round Hill Aquatic Center: Classes Cancelled until April 1st.

We will continue to provide you a safe and healthy workout environment during this social distancing time. We hope to bring light into a lot of the recent darkness.

Please call, text, or email me with any questions or concerns. My contact information is below.

In Health,

Coach Jeff

Jeffrey Strahan
M-571-437-4350
mailto:[email protected]
Bio-https://www.firesults.com/team/jeff-strahan/

Principal
Fitness Image Results, LLC.
http://www.firesults.com/

Colossians 3:23-24 (NIV):
Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.

remind.com Get Remind right on your phone with mobile apps for iOS and Android.

Purcellville 8:30AM - cone drills!

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New Location & Live Schedule

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Ready for bootcamp! 6 feet away✅
Lysol and kleenex✅
Great workout group✅

The best way to get a social distancing workout. FIR Boot Camp!! #workout #bootcamp #bootcampworkout #lovettsvilleva #exercise #outdoorsworkout

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Fitness trainer leads neighbors in group workout during coronavirus lockdown in Spain

Go Gonzalo Go! Proud of you!

https://news.yahoo.com/fitness-trainer-leads-neighbors-group-202131733.html

news.yahoo.com People showed up at their windows and on their balconies to sweat with their neighbor.

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42645 Regal Wood Dr
Ashburn, VA
20148
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