100 PUSHUPS- 100 Burpees- 100 Situps- 100 Miles

IT”S TIME FOR FRESH MOTIVATION! Join an small group to get points earn prizes and get in the best shape of your life! Time yourself doing 2 minutes of Pushups (in modified or full position), 2 minutes of burpees without a pushup, 2 minutes of max rep sit-ups (or crunches if you have a sensitive back), Time your Wall Sit and max it out, and run your FASTEST mile!

We will use these numbers to customize YOUR goals for December 15th! You will see a HUGE difference in these numbers if you stick to your schedule! Your team will work out together, earn points and HAVE FUN as you compete for first place! All participates will receive a T SHIRT, a more fit and healthier body and we will all go out to celebrate at the end of the competition! The winning team and the top three individuals with the highest points will receive their dinner for free, the LOSING team will do the ICE BUCKET CHALLENGE  (In December!!!).

Here’s the schedule!!! The point system is unique contact REBECCA at for more information and to sign up for a team! $25.00 a person! (XCEL CLASSES are purchased separately. Need not be an Xcel client to participate!)

At Home Asignment

Max out with Full Pushups and then do more in modified until you can not do anymore!

3 Sets of Max Pushups/Situps dispersed throughout the day, record each sets #. Max Rep Burpees in two minutes, record reps.

Wall Sit MAX

3 Sets of Max Pushups/Situps dispersed throughout the day, record each sets #. Time 3 month goal amount Burpees in the am/afternoon, record time.

Wall Sit MAX

3 Sets of Max Pushups/Situps dispersed throughout the day, record each sets #. Max Rep Burpees in  3 minutes, record reps.

Wall Sit MAX

REST (Unless you skipped a day, then you gotta catch up!)

AM Class Option

Classes at local gyms count for 1 pt too!

9:15- 9:45 TRX

9:45-10:45- Group RUN/Walk

8:45-9:15 Advanced TRX



9:15- 9:45 TRX

9:45-10:45- Group RUN/Walk

9:15-10:15- Bootcamp XCEL Bootcamp

8:30- 9:30




PM Class Option

Come early to RUN a mile with fellow challengers!

FUSION 7-8 pm, Run a mile before class. RUN/TRX 7:00- 8:00 PM Outdoor Bootcamp 6:00 -7:00 pm

FUSION- 7:00- 8:00 pm

Running Assignment

(At Home or During Class)

Run 1 mile as fast as you can. Run 1 mile easy pace, run intervals for 15 minutes. Run an interval mile, sprint until your lungs feel like exploding, then walk until you can breath again. Repeat the whole mile. Run 1 Mile, record time. Run 1 Mile, record time. Run a 5k or Bike 20 miles

(any day you’d like)

If you haven’t got your 11 miles in for the week, Sunday take a long walk/run/bike ride


We have a class for you!! Our Instructors LOVE a brand new beginner just as much as we love the fitness expert! Both our morning and pm classes welcome ANYONE! I know, working out in a new place, with people you don’t know, doing things you are not good at (yet) is enough to keep many people away from reaching their personal fitness goals! While personal training is definitely an option for those who feel they “Aren’t ready for a group,” At XCEL we specialize in making you feel comfortable in our classes too. If need a suggestion for what class is right for you, just call and we will suggest a class schedule that is the RIGHT FIT for you! Don’t let feeling intimidated keep you from finding success in meeting your goals!

Call Rebecca at (414)771-0365

Here’s a little about TRX

TRX Classes are CUSTOMIZED to meet YOU where you are at and bring you to the next level! We have all levels of fitness with TRX Class Participants… there are no prerequisites for strength and conditioning… TRX CAN be customized to work around any pre-existing injuries you might have! You may have seen a group working out at an advanced level and I wouldn’t want that to deter you from trying it out!

Here is an quote from about TRX Suspension Training:

“The Benefits of TRX Suspension Training

  1. It’s great for all levels. “Anyone can use TRX due to its versatility,” says Balzarini.
  2. It’s portable. It weighs two pounds so you can take it anywhere and use it indoors or outdoors.
  3. It helps you reach any goal.  Use to improve sports performance, lose weight, gain strength, rehab an injury, and more.
  4. It’s functional. It’s designed to carry everywhere and meets the demands of daily activities.
  5. You stand to train. People sit too much and have sedentary lifestyles. This allows you to get off your butt.
  6. It’s all core all the time. “TRX requires you to constantly remain “engaged” and “stable” throughout your entire body,” says Balzarini.

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TRY SOMETHING NEW! (Especially if you STINK at it)

I’m all about trying something new. There’s something about being really horrible at something, and then progressively getting better at it, that never stops amazing me.

It takes anywhere from 800 to 3000 times of trying something before muscle memory starts to kick in. So that’s the learning curve I allow for myself and that’s how many times I will encourage you to keep going. You really will learn whatever you are trying to do. Your body is simply that amazing.

You will succeed. I promise.

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Now What Do I EAT?

I’ve tried it all. Slimfast Bars, Lo Carb, those little drops you buy from Walgreens that are supposed to make you super skinny… sometimes they worked but when I went back to “real food” the weight came right back. (I mean who wants to eat chocolate chip cookie dough slim fast bars every single meal forever!) 

Counting calories pure and simple has worked very well for me in the past. Then I started noticing the quality of the calories I was putting into my body wasn’t the best. I mean, a McChicken Sandwich is 360 calories, my giant latte is 550 calories and I had just enough calories left to eat some left over pasta for dinner. 

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How to Run: (And have fun!)

Sometimes there’s this thing with running, a sort of a stigma, that makes you think you aren’t cut out for it. It’s just not “you”. Running is much more simple than you might think! Here are some easy and proven steps to get you up and running. (Faster than you think you can!)

If you are a runner, you should be doing interval training too! If you’re not read on!

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So, the first blog…

Everything starts somewhere.

I’m kindof a dork. I dance like a dork, I read books all the time, I cry over all kinds of movies, even THE CROODS, and that one about Butter…you know that one where they make sculptures out of it? I used to wear an ARMY jacket all the time, every day when I was a teenager, and my brother would make me laugh until I was breathless over his horrible jokes he made in front of my crushes when I was teenager. I would snort. That was not cool. (GEEZE, Josh. )

I could run really fast when I was playing games, (Yes games, not sports) like Capture the Flag, I was great at canoeing, I could ride my bike a 2 miles without a problem.

Try to make me run, on purpose, for exercise… no thanks. Put me on a team with competitive sports people… I’d be the last chosen.

When I told my family about my decision to become a personal trainer, I think that they would have been less shocked if I’d have told them that I was becoming a circus clown.

But really, how did I get here?

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