Plumbline Training

Piriformis Syndrome

2009-11-19T12:21:00.005-05:00

Just throwing some props to Steph B. She has for at least the past two months been dealing with this horrible lower back pain and getting chiropractic treatment for it. Never has it entered her mind that she was going to be put on bed rest and have to stop working out. "I wouldn't know what to do" was her reply to the thought of having to miss a workout. Which goes to mention that she has not missed one scheduled session because of this lower back issue and has been doing modifications for most of the lower body movements. You could consider it being a super supplement to physical therapy and it's been eating her up not being able to compete with everyone on the score boards. I know for us it's comforting to know that she is recovering (slowly) from what is now known to be related to Piriformis Syndrome. It's a muscle that arises from the sacrum and passes through the sciatic foramen and attaches to the greater trochanter of the femur. It helps rotate the thigh laterally. When dealing with this injury, it's a tremendous lower back pain that shoots down your leg. Sometimes confused with sciatica.

Steph has been battling it out though and like we said before, on the road to recovery. This picture above is showing her finish the day two PT station in a time of 12:45. The PT is 30, 20, 10 Pullups, 1 max box jump (26"), and dumbell squats. What's intimidating is that she's the only one who's finishing the PT! You are awesome Steph for sticking in there and not allowing this problem take your focus off life and friends.

PUNK'D!

2009-10-07T21:13:00.002-04:00

Wendy what are you shaking up there in that WINE glass? Noooooway it's wine! Not Wendy! This is not on the clean eating plan and your reprimand will be a 200 mile run... Oh! Hold on you already did that! Well we'll figure something out because this will not fly! You've been Punk'd!

Ragnar Race

2009-09-28T21:56:00.002-04:00

Here's a picture of Wendy on one of the legs she was running in this Ragnar race that - never mind, you read about it http://www.ragnarrelay.com/. It's an insane race and some serious mileage covered. This sign Wendy's holding reads 138.3 miles down and we think her and a team of 11 (which included Ronna) had to finish 200 miles. The good news is that she's not still running but actually made it in for her workout just a couple of days after. Here's what she had to say:

[here's a pic of me (and my biker who escorted me through corn fields in pitch black at 5am) after my last leg of the race..... I ran 6.8miles at 8am on Friday morning, 4.2 miles at 9pm Friday night and then 7.9 miles on Saturday at 5:30am..... the running was fine (thanks to Plumbline!) but the lack of sleep was awful! And, thanks to Plumbline again, everyone was walking around all stiff after and Ronna and I were FINE!!! The total mileage on the sign I am holding was the team effort up to that point. see you at 11....Wendy]

Great job Wendy and Ronna we're proud of you.

RUN FOR THE DOOR-5K

2009-09-13T20:16:00.004-04:00

Here are some pictures from the "Run for the door" 5k race that took place on September 13, 2009. Pictured are Avelina J., "Stephy", "Florida", "Jersey", and Kimmy. It's times like these when you start appreciating all the hard work from your training. Congrats ladies!

The Orientation Plan

2009-09-01T21:41:00.006-04:00

Q: What is Orientation?

A: The orientation is a process of taking a client (or few) through our nutritional approach, giving a metabolic pathway explanation and demonstrating as well as client participation in five foundational movements. Anyone who wants to maximize their workouts will want to take this class. It's a requirement for Plumbline Trainer's but will help build a foundation for all general fitness enthusiast.

Q: What if I didn't take the class?

A: Well, again it's a requirement for our program but if you didn't take the class you would lose significantly... In exercise comprehension, wasted movement patterns, increase your risk of injury while working out and worst, spending more time working out than you actually have. Most people who take the class come out with a better understanding of exercise preparedness as well as the concept of moving through a workout efficiently. It only makes sense when you have fitness goals that you want to achieve them in the smallest amount of time. One more question and then I have to get back to those who have actually made that commitment to get in shape!

Q: What's the difference between this process (orientation) vs. let's say, another strategy or concept?

A: First of all, we don't claim to have all the answers or even the best strategy. What we do rely on is program consistency. We have found that our method has given our clients more return for optimizing results. In the end it boils down to, "Did I get results?" and you answer this question with a question: "How efficient are you during your workouts?" If I can get you to move quicker and finish faster with limited mistakes, as in bad form or technique, you're getting results! You're getting huge results! Weight loss, body fat, muscle mass, and any other misconception of physical fitness are obsolete to the one who can win the race. Because in essence, these people don't have weight management issues their issues are more on the lines of self-worth. Their trying to prove their ability to compete! This orientation will give you the tools to compete at a higher level.

The Build out cont...

2009-08-20T16:58:00.003-04:00

The frame work of the mezzanine where various aerobic machines will be... Can you say - On your heart, get set, EXPLODE!

The Build Out...

2009-08-04T16:35:00.002-04:00

Here's where we are with the outfit of our facility, Plumbline Training. It's all to surreal! We'll keep you posted as more gets done. Ignore the clown pictures on the wall. It use to be a kids gym which is also ironic because a lot of what we do looks like child's play. So, maybe we'll keep the clowns on the wall to keep us focused;-)

PUNK'D!

2009-07-22T10:19:00.005-04:00

We'd have to say this is the last person we thought would be getting punk'd! Looks like the Plumbline paparazzi has done it again. For everyone else out there looking at this, let this be a warning that it doesn't matter who you are, we're gonna getcha! Come on Kimmy!!

2 Miler Killer Dunes

2009-07-07T21:57:00.004-04:00

Yeah Cheryl! You look great finishing the race down in OBX! Since you've started Plumbline, you can't seem to shake these adventure runs huh?... We'll have to get an interview with you about your race.

The Twilight Highlights

2009-06-28T12:31:00.007-04:00

Congratulations: Lidia "Missippi", Ellen B., Cheryl "Florida", Cheryl "Jersey", Maryann "Maryanna", Steph "Stephy", Leslie K., Connie B., Melissa F., Kelly K., Kelley H., Stacy "Stacs", Kathryn "Thunderkat", Susie "Professor", Wendy D. - Sorry if we missed anyone else but as you can see there were a lot of Plumbline representatives. We're proud of you!

First Round Draft Pick

2009-04-21T07:33:00.004-04:00

Jayce Thrash (WR/RB/QB/DB)
Weight: 7.13 lbs (predicted: 205)
Height: 21 in (predicted: 6'1")
College: We'll have to see who's worthy enough!
Born: Virginia

Overview
Thrash was the consummate dual threat at wide receiver and running back for amassing 2,929 receiving yards to go with 1,952 yards on the ground. In just 36 games he proved to be a dangerous open-field threat, finding the end zone 40 times. His yards per rush average of 10.55 shattered the previous school career record.
The 2028 unknown Conference Freshman of the Year was one of the main reasons his team captured three national championships during his three seasons at the university. He quickly became the favorite target of 2027 Heisman Trophy QB, as that tandem hooked up on 34 touchdown passes.

Our debut! Channel 7 News

2009-04-07T22:20:00.003-04:00

This is the news real that channel 7 came in and captured. Enjoy!

PUNK'D!

2009-02-03T21:45:00.007-05:00

Have you ever watched that show "Punk'd"? You know with Ashton Kutcher setting up reality stages and getting different stars/people in uncomfortable situations. This stage is just to surprise them with what was only a plot to get them to act out in their worst moments. Well, we have our own version of Punk'd. It's when people are caught stuffing their face with pie or acting out in such that it's only necessary to catch them on camera. As you can see a perfect example above, Tim and Leslie have taken it upon themselves to get their portion of cake and ice cream. And maybe even a little more than fair share on Leslie's fork. You two have been Punk'd! You know you will pay for this one!

The Ronna and Steph show.

2009-01-15T22:32:00.005-05:00

Check out Steph and Ronna finishing the fourth quarter with some power! Great job ladies!

Get started on your 2009 resolution...

2009-01-09T14:35:00.005-05:00

We put a video together to get you inspired and motivated to stick with your 2009 fitness goals. If you're not training like this then you need to redirect your time and effort to a program that can help.

Goodbye 2008...

2009-01-02T16:44:00.003-05:00

These were just some of the first pictures of 2009! Of course, we're very happy after the workouts.

Tina doing her stuff!

2009-01-02T16:38:00.003-05:00

Here's Tina (middle) doing her handstand pushup. We told you we would make you a star someday!

I can't believe it's not butter!

2008-12-10T20:19:00.004-05:00

Like the title? Well, anyone who thinks this workout is butter (a term used to indicate something simple or easy) is seriously mistaken. You are to split jerk, back squat and jump rope (the number on the scale for that week). For echoes of 15, 12, and 9. Matter of fact, why don't you try it out and let us know the time it took to complete it? This is not a question... Do it!
Men use a 105# bar
Women use a 75# bar

This is what we do!

2008-12-02T20:49:00.007-05:00

Some good shots of us in action! In garages, studios, and elementary schools... It doesn't matter because you're going to workout and work hard where ever you are! Your community might be next!

Remember the goat guy?

2008-11-13T22:29:00.002-05:00

Kevin Ash, better known as "Kash", has made his return from the brutal and unforgiving mountains in Alaska. Above you'll see the trophy that he brought home after withstanding the demands nature threw at him for 10 days and nights in Alaska's best freezing rain, snow, rolling boulders... You name it and we bet Kash had to endure it! At least after being through that kind of torture, he "Kashed" in on this Alaskan Mountain Goat. The guy that led Kash and a few others through this hunt had this to say about him;
"Kevin Ash killed his goat on Oct. 11 and had to endure 2 night operations and packed out most of the 81lbs. of meat we took off his huge billy as per his request. His goat will score over 52" B&C all-time and we suffered through lousy conditions to get some great photos. Kevin was one of the best conditioned hunters both physically and mentally I have ever had."
Pretty good for a first timer! We congratulate you Kash on a awesome hunt!

The wanna be "Jillian Michaels"

2008-11-04T22:50:00.005-05:00

As we talked about in our email, Jaqui the wanna be "Jillian Michaels" has made great strides since she's been a Plumbline chick. When she started, correct us if we're wrong, June 07' she just had twins and wanted to get in shape fast... As most women would feel after having twins. She didn't have a back ground for lifting weights or any specific routine that she did prior to starting. She came in wanting a change and needless to say, she came to the right spot.

At the time, her current trainer worked in Gold's Gym trying to recruit people into the program. She signed up for group training a couple times a week and totally committed her life to eating right and staying up with her workouts. [Pre-Jillian] That summer she also joined in the boot camps which begun doing camps in Waterford (her home town) because of her addiction to program. At the time she wouldn't even attempt to jump on a 20" plyo box. She would result to modifying that exercise because (you come up with your own reason why she didn't. Who knows?).

Back to the group sessions, one of the exercises that we do is a bench press. As you should know, a great way to determine upper body strength. Well, Jaqui started with 45lbs. and maybe only completed 15 reps. Not too bad for someone who had no prior lifting experience. But just this last week, she completed 20reps (EASY!) with 65lbs. and jumped on a 26" high plyo box for her PR (personal record). [Post-Jillian and beyond!]

We are very proud of you Jaqui and appreciate all the hard work that you put into your workouts. Keep conquering all your goals!

Differences between group and boot camp training

2008-10-01T21:27:00.005-04:00

We have to address one misconception about our group and boot camp programs. Although they may look the same, group training is not the high intensity endurance training you receive from the boot camps. It's high intensity strength training! The big difference here is similar to the free weight area of a gym and the aerobic area. In the free weight area you have different weights your lifting and completing and then moving from one exercise to next. In the aerobic area you're either on a bike, treadmill, or stair climber in continuous motion for long periods of time. The two exercise systems compliment each other and have there own benefits when combined but you can't give them the same name. There totally separate... One of them is called strength training and the other aerobic exercise.
In our program we try and are pursuing to have a complete balance (if there is) with each pathway of the phosphagen, anaerobic and aerobic energy systems. To do this, we have high power, high intensity, short to moderately short duration - type of exercises that yield to the demand of life threatening situations. In it's simplest form, we call it interval training. And although both (group and boot camp) programs are based on this interval training system they are still in there own respect, different and have to be approached as such.

How important is proper form?

2008-09-30T22:41:00.005-04:00

Pretty close Courtney! Just slightly leaning forward with your front knee. But we understand when you mix intensity into your program, your form will have to become second nature to the activity when the demand calls for relatively high output. Obviously, doing an exercise such as the "split jerk" will require an athletes full focus and concentration because of the skill level that is required. So, proper form, without question, is the most important element for safe and effective strength training. For this reason, it is only by necessity that we introduce form and technique into every exercise program, but do you stop there? No!! You have to be willing to raise the stakes! By this we mean, keep form and technique but also have relatively high intensity behind it. Relative to what? Your psychological and physical tolerance. You'll never reach full muscle contractile potential if you're overly concerned with losing your form during an exercise. At the beginning of every repetition remind yourself to do the exercise correctly so you can get the most from that rep but also muscle-up enough game to finish the race.

Mountain Goat Hunting?

2008-09-25T21:38:00.004-04:00

Have you ever heard of this "sport"? Well, this guy has and will be making his first efforts next week. Lets meet this mountain goat hunter... This is Kevin. You won't believe where we found Kevin?! No! Not in the mountains but close enough. This is another Waterford guy! The place where Plumbline Training is spreading like nobodies business. He's actually Sherri's (also a recent new client to the Waterford boot camp) husband who had her first session last Friday and told her husband all about it. Well, the adventurer as Kevin is, he wanted to find out if he could handle the day 2 workout. And above we tried to sum it up by capturing him replay the vurping (vomit/burp) action that he said took place on his last run. We do have to give him credit though, he managed to finish the whole workout despite letting 4 other women finish before him.
Back to the mountain goat hunting, this "sport" requires an extensive amount of energy and focus. Hunters are expected to be in reasonably top fitness shape to handle the 5 day, on foot travel from, in most cases, sea level to 3000 ft. with a 80lb pack. Kevin's taking a 10 day hunt! Hence the reason for trying to find a program that will help prepare him for such a journey. Well, we welcome you into the family Kevin and will do our best to help you in preparation for this journey.

When the going gets tuff, the tuff get going...

2008-09-23T11:31:00.004-04:00

We wanted to spotlight these two ladies because of their never ending hatred toward the push press squat. No one really likes the exercise but these two will tell you over and over and over... But that has come to an end as this workout that included the push press squat is over for them. The interesting part about this, neither one has done the tire pulls! YET!! If you two want to get a peak at what we're talking about, check out the September blog files. Keep working hard because it is definitely paying off!

And it continues to grow.

2008-09-18T22:40:00.008-04:00

We want to welcome the newest members of the Waterford boot camp. Sherry and Chris (far right). This was Sherry's first day and like most people who come into this program will find out that you're up against an inconspicuous giant. Come on, how hard can reverse grip rows (45#), jumping rope, swinging a kettle bell, squat w/ 20# dumbbells and running 400m be. OK, that sounds like a lot but when you look at it laid out, the workout looks like a piece of cake. Surely anyone can do each station for 1min and have a relatively good outcome... Right? Well, tell your body that when your lactate level increases and your cardio respiratory system is shutting down and at the same time your muscles fail to respond. Although this is a painful way to enter into a workout program, it's the only way to get serious long-term results. After your first time, like with most things in life that require your dedication, commitment, and unwillingness to give up, it gets to be a little easier to handle and you will eventually grow into your own shell. It's that time in between that you look back and you're instantly humbled and realize the reason and purpose for your life.
As for Chris, you already met him. Read below. Great workout today to everyone who participated in a Plumbline Training program.
p.s. We have the future linebacker for the Redskins with a passy. Checkout little Clayton in the picture above.

We're going fishing...

2008-09-18T22:40:00.006-04:00

Plumbline has been and is throwing out it's nets to bring people in from their ambiguous exercise programs. Just out of nowhere we see Chris running down a road for no particular reason and called (reeled) him over and gave him the talk about the boot camp - Great program, you'll benefit tremendously, improve in all areas of fitness... yadee yadee yadee. So he agrees to it and needless to say, was convinced that whatever was popular choice before has now been crushed! Good bye old-self... Hello, fresh new life!
Good job today Chris and we're looking forward to helping you achieve great fitness success.

Strength training...

2008-09-16T23:19:00.002-04:00

Muscles are active tissue which require constant calories to produce energy, even when at rest. Fat, on the other hand, does not. In fact, in the entire body, muscles are the main users of energy, as muscles need energy to maintain themselves every hour. The conclusion to this is simple, the more muscle a person has (lean body mass), the greater their basal metabolic rate will be.
The moment that you tell any woman that the best way of losing body fat is to increase their percentage of muscles they all say the same thing with a look of total horror on their faces, "Ohh, no chance, I don't want to end up looking like those women bodybuilders who all look like men!". This is the biggest misconception that women have with regard to weight training. One of the most important hormones for muscle growth and strength development is testosterone. Although there are women who have higher levels, most women only have one tenth of the androgens ( male sex hormones ) that men have. On top of this, women also have much higher quantities of oestrogen ( female sex hormone ) than men, which interferes with muscle growth by increasing body fat. The conclusion to this is very simple. Unless you take copious amounts of testosterone, you will never, ever, end up looking like these half man, half woman bodybuilders and that's a fact.
Bodybuilding-advice.co.uk

How bout those Redskin's? 29-24

2008-09-15T21:28:00.004-04:00

In tribute to her husbands win last night over the Saints, Kathy decided to play hard and win at her own game... The PT game that is! She doesn't have the top score YET for day one (23:14) but watch out because she has made some big progress. Which this has only been her first camp, so really impressive! I guess her husband Albright, Ethan competitiveness has rubbed off on her or is it the other way around Kathy? This is her hardcore team who have been a great support system for her accomplishments. [And don't forget about the little cheerleaders] Keep working together and pulling for one another as it's helping everyone get better.

The Studio...

2008-09-12T14:11:00.003-04:00

This is where you belong! Not particularly the studio but the program that will provide you with all you need to get in shape! We use Olympic style training techniques, athletic base movements and variable exercise protocols that will give you results in the most effective and quickest way possible. We move at a fast pace so that you're not only benefiting from the strength component but also it gives you the aerobic workout in the process.

If you're a referral from one of our successful and satisfied clients, then make an appointment to come in and become your own success story.

We're only accepting potential clients that want to change their lifestyle and become proactive in their health.

Why Hard Exercise?

2008-09-11T22:18:00.003-04:00

Is there any other way? You’ve heard that to get anything in life worth having, you have to work for it. Nowhere is that more true than when it comes to getting the body you want.
The truth is that, if they do it alone, most people will fail in their endeavors to get in shape. Some people feel intimidated, scared, confused, or lack confidence. They may end up with a litany of questions that prevent them from ever getting any real inertia: What if I look foolish? What if I can’t do those exercises? What if I get hurt?
What sets Plumbline Training apart is we lead you through a 60min challenging workout that is guaranteed to get you results. You don’t have to come up with the plan to get yourself results; the PT method is your best choice. It’s designed to get you results in the shortest amount of time possible.

So by making the workouts strenuous and challenging - and fresh - it’s actually easy to get the body you want. We take all the guesswork out of it by giving you the structure and supervision and system to make it happen. All you have to do is keep your scheduled appointments and show up and actively participate. When clients do this, the Plumbline Training system works 100% of the time.

Remember your first time?

2008-09-10T21:55:00.002-04:00

Basil DeLashmutt (far right), just like any other person who desires more out of their current fitness level decided to take on one of the workouts. And just like a lot of you, halfway through, he wondered who ran him over with a dump truck?! Tired, fatigue and basically in metabolic shock! He was able to pull it together though and make it through the first echo. After the workout we ask him some basic PT questions:
So what do you think about the workout Basil?
Ah Man! My legs aren't working!
So, have we convinced you that you belong to a program like this?
Where do I sign-up?
Thank you Rachel, Courtney and Basil for a great workout!
p.s. And Basil, welcome to the team bud! It gets better...

Still too early Mom!

2008-09-09T21:40:00.007-04:00

Meet Luke. Luke is 3yrs. old and a little fella who likes to get his sleep. Luke is perfectly fine with the idea of his mommy working out and staying in shape as long as he can crawl into his backpack and catch a few more Z's. What Luke may not know is that Mommy will need the backpack after her workout to display her tiredness. Puke!

She did it!

2008-09-08T22:03:00.004-04:00

It's too bad we can't show you clips of Melissa from a couple months ago or even last year. The things she's been able to over come during this time training with us is amazing. This is a pretty interesting story though and we have a few of them just like it but this one we were able to catch on camera.
Melissa, in the past and up until now couldn't or wouldn't jump on the 20" plyo box because she says, "I'm nervous of catching the edge of the box and falling". OK! A lot of us can relate to this type of scenario right? Fear of failing at something? Well, let us tell you, if you never move past your fears, you will never truly understand how successful you can be. One of the enemies greatest strongholds against us is to bound us in fear. But you better believe that there is a way out!
In this case, plyo box jump versus Melissa (who is more than capable of jumping on a 24" box). Again, Melissa has faced this opponent in the past and it consumed her with doubt and fear. Instead of accepting this in her life, she has put in the dedicated work and made it an objective to break free. So today, after at least a year, she was willing to take that extra step to improving her workouts and from now on, her times... And she jumped on that 20" box. Not once but all of them to complete the set. It appeared that she could have done it all along but afraid to make that move. Congratulations Melissa! We're proud of you!
In this short story, you could put anything in place of the"plyo box jump" in relation to your life and allow it to keep you in fear and despair. Or you can face it once and for all and take the necessary steps to overcoming it. The moral of this story is to be triumphant over your fears. Do them at your own discretion but know that you will never find out what lies behind the door if you don't turn the knob and walk through. Keep the faith and allow God to change your life.

Some Dedicated Clients...

2008-09-05T14:35:00.002-04:00

These two super stars: Kimmy (left) and Lidia (right) have been with Plumbline Training before it was called Plumbline Training. From Ashburn (Gold's Gym) to Ashburn (World Gym) - we'll not talk about how terrible that time was. To Leesburg (Gold's Gym) - not so pleasant either! But it's been a long journey for these two and they are still knocking out M.T.'s (above) and lifting some major weight while keeping off all the bad. Looking good right?

For everyone out there wondering who Lidia was, this is the person behind the incredible numbers and times. Can you guess her age? We can't tell you because she'd probably beat us up but she looks and has been performing well under her chronological age. Special shotouts to you two. Keep the faith!

Do you have tickets?

2008-09-04T22:55:00.003-04:00

Do you have tickets to the gun show? Steph's gun show that is! If you ever meet Steph in person, you know this picture does no justice to her sculpted arms. And it's a heavy price to pay to get these biceps - That's if you're into plastic surgery! No seriously, she puts in the time, effort and dedication to proudly say these bad babies are real!

Why Lunges?

2008-09-03T13:15:00.002-04:00

Lunges are a great exercise for strengthening the thigh and glute muscles (quadriceps, hamstrings, glutes; medius and maximus). Probably the most effective way to get the toned and tightened look for your rear end... If that's what your into. Our intentions with the lunge are to create stronger and more explosive hip movement through weighted lunges to lunge jumps. Some of our basic lunges include the stationary lunge, backward lunge and the military lunge (pic. above).
Tips: - Your torso should be erect with a good arch in your back. Keep from leaning forward. For the leg you step with, keep your foot in alignment with your hips. Do not align it with the trailing foot. Instead, use the hips-width rule that will provide for better balanced and a more stable lunge.

What does Plumbline Training stand for?

2008-09-01T22:29:00.003-04:00

[Plumbline - is a simple but accurate tool used for determining whether or not something is perfectly vertical i.e. upright. Used since very ancient times, a plumb line consists merely of a line and a weight of some sort, at first just a stone, but later a weight made from lead. The Latin word for lead is plumbum, from which the weight came to be called a plummet. Plumblines were known to many people throughout bible history, including Jesus Christ who would have owned a set of various weights of them for His use in the building trade. The Lord also used, and uses, a plumbline, His word, to determine how upright His people truly are in His sight.]

Plumbline Training is recognized for more than the hard physical training its reputation has proceeded as being; it’s a place to experience physical, mental and spiritual gains. Based on its core values, Plumbline’s origin is deeply rooted in the bible and is founded on a faith based journey.

At the beginning of this journey, we found that in the book of Amos, and alike in our modern day fitness industry, there was a certain injustice found at every level. At a time in the bible, 800 B.C., where both the northern kingdom (Isreal) and the southern kingdom (Judah) had reached new political and military heights. Peace reigned and business boomed. Even religion was on the rise. However, the exterior calm belied Isreal's inner diseases. But we won't go any further with the story of Amos. Instead, we'll let you dig in the "word" to find what particular diseases were afflicting this country but know that the same can be said about today in our gyms, clubs, and diet programs.

That's where we come in though... We're here to set it straight! This is a call for health and fitness justice. We are drawing a Plumbline to let you know this is the new standard for our society in need for truth and justice about keeping with exercise and nutrition. We are "Pursuing Fitness Excellence". You can find more meaning to our belief by reading Genesis 1:1 - Revelation 22:21

Specifically Isaiah 28:16-18

Plumbline Kids Coming Soon!

2008-08-31T16:04:00.004-04:00

Plumbline Kids is a program designed for kids that want to live active and healthy lifestyles. We're developing programs that will offer basic nutritional guidance and give proper exercise instruction that will stand a lifetime with each young person we encounter. We believe that it starts with the building-up of the inner person before the physical can be strong. (4-12yrs) Coming Soon!

Fashion Tips

2008-08-29T19:19:00.003-04:00

Camp Ashburn 5:45a.m.All right Connie (right) and Maryann (left)... You have to let everyone else know what to wear on Monday;-) You have to admit, they look good! Have a great weekend.

"Schviztin" (Sweaty)

2008-08-28T20:52:00.004-04:00

(Hamilton 6a.m.)

Here we are! The wet shirts could be from the rain this morning... We'll let you decide!

No More Tires!

2008-08-26T22:44:00.008-04:00

(Ashburn)

(Waterford)

(River Creek)

If you thought we forgot about Hamilton? We didn't! They would rather not have any vivid images of that moment in time. Maybe next time!
Alright, you can officially say it... You're done with the tires. The Waterford camp finished their last tire pull today and that officially marks your release from the "Awesome Rope and Tires". We know that you'll miss them dearly.
How could you not post your comment on this one?

Food for thought

2008-08-25T22:12:00.002-04:00

What a group of characters!

(Ashburn, Studio Bleu)

"Don't cover up good things in your life with excuses, instead excuse those things that shouldn't be there."

What great focus!

2008-08-24T17:03:00.003-04:00

We could just get on our knees to pray but where's the challenge in that?

(At the River Creek Camp)

We're in transition of making Plumbline more usable and informative for our clients that are continuing to see progress and want more of it. One of the ways we're making this shift in how we're currently operating is our blogspot. This will provide you with current events with more opportunities to train harder and to reach your goals. Not to mention a way to connect with other members of our community. All you have to do is post a comment. Share your testimony, a workout experience, or just to share something on your mind. Any and all would be appreciated. See how were growing and changing lives.

A strong new member!

2008-08-23T09:56:00.003-04:00

Welcome Christine to the Plumbline Community. (pictured on the right)

Great week of training everyone. You have one more week remaining in the August camp and then we're on to September. That is if you think you can handle it?

What's Up? 8/21 Boot Camp begins in 11 days!

2008-08-21T22:20:00.010-04:00

"The Groat" and his wife. They make a great team and couple!

Our next boot camp will begin in less than two weeks. There are a few locations that might just be in your back yard... Literally! So, don't miss this chance to sign-up for this life changing experience. If interested, please email us at: plumblinetraining@yahoo.com

If you scroll down you'll find the dates and times. Don't miss out!

What's Up? 8/20

2008-08-20T19:40:00.008-04:00

We'll get the job done! Big improvements on the mile run including Tim's 5:20min.

Plumbline Training is in the process of making the Group Training and Boot Camps an all inclusive program... Meaning you will be able to train five days a week and get to your fighting weight in no-time. And the sooner the better because we know you're tired of these workouts beating you up! Keep training hard!

We have added a NEW Boot Camp time to our list of activities and thanks to all your votes, it was easy deciding which time slot it would fall into. Beginning September 1st, we'll have the first 9:15a.m. - 10:15a.m. Boot Camp. We also had one winner who casted their vote for the time slot and was randomly selected for the Free Boot Camp for September. This person is.....

MARY WEBB

Congratulations Mary.

To claim your prize please email us to receive more details.

What's Up? 8/19 September Camp

2008-08-19T23:11:00.008-04:00

Look how happy we are after the workout!

There will be a September camp. You can check the times and locations below to see what's available. We're still working out the bugs for the new program structure so bare with us. As for right now, the same rates will apply for September with all locations having one hour sessions. However, we are not able to offer the 3 or 6 month commitment at this time.
Have a great workout tomorrow and keep it clean. 1...2...3...BREAK!

Make healthier food choices with the "Eating Clean" food plan. http://www.eatcleandiet.com/

Ashburn - (Women Only) $210.00
Location: Studio Bleu, 20660 Ashburn Rd., Ashburn VA. 20147
September 1st - September 25th (Mon, Tue, Thr)
a.) 5:45a.m. till 6:45a.m. CLOSED
b.) 9:15a.m. till 10:15a.m. OPEN

Waterford Ridge Community (WRC) - (COED) $185.00
Location: Jaqui Maglione's House *Call for directions
September 2nd - September 26th (Tue, Thur, Fri)
7:30a.m. till 8:30a.m. OPEN

Hamilton - (COED) $185.00
Location: "Fire Safety" building in Hamilton.
September 1st - September 25th
a.) 5:30a.m. till 6:30a.m. (Mon, Tue, Thr) OPEN
b.) 3:45p.m. till 4:45p.m. (Tue, Wed, Thr) OPEN

Leesburg - (COED) $185.00
Location: John W. Tolbert Jr. Elementary, 691 Potomac Station Drive, Leesburg, VA. 20176 (Westend Basketball Ct.)
September 1st - September 25th (Mon, Tue, Thr)
a.) 6:30p.m. till 7:30p.m. OPEN

What's Up? 8/18 Are you losing weight?

2008-08-18T22:35:00.003-04:00

< Workouts are looking good but on the other hand, some people are still beating themselves up for not losing any weight. We will remind you again... This is not of immediate concern! How you perform (your workouts) are of the most important right now. Mark these words... "Anyone who doubts themselves will ultimately fail at their attempts to reach their goals." It's going to take more than one month to get your body rockin'. It will vary from person to person, but most people, especially women, will have to put in extra work to see the weight fall off.
< So if you can relate to anything that was just said, there's been a few testimonies about this same issue. You're not alone! We have a great idea!! If you feel like you're needing a little support about this matter, post a comment.
< Come ready to workout tomorrow. 1...2...3 BREAK!

What's Up? 8/7

2008-08-08T10:17:00.002-04:00

How about that workout HUH!?!?!

Terrific job today holding up to that ultimate test of wills and guts. We're just lucky that no one actually showed us their guts! Not really funny... Anyway, you are doing awesome but you still haven't made it through this first week. You still have tomorrow to get in your workout. It needs to be scheduled so that you won't make a tired excuse to miss it. Here, check it out:

Sprint 10 - 100 meters or .06 miles on the treadmill. Times to make each sprint; men 30secs / women 40secs.
Between sprints; 1min active recovery at which you should alternate recovery times with 10 pushups and 20 PSU's.

Make good choices this weekend as it will be the hardest week for you during this whole process. Why? Because you are going to be tempted to do some of your old habits. Remember how much you want to see change happen! Well, it's not going to just fall in your lap. You will have to be conscious of your actions and be willing to put in the work to get your stuff back. We believe in you and it's time that you start believing in yourself! 1...2...3 BREAK!

Top Score for Day One:
SuSu 23:02 Great job SuSu!

Top Score for Day Two:
Kristin 19:19 Hamilton trying to make some moves...

Top Score for Day Three:
"L.C." 116 Nice work!
This number represents the lowest number from the three echoes performed.

Studio Bleu 5:45a.m.

Day 2
Kimmy 20:38
Rosa 23:15
Kelly S 23:19

Day 3
Kelly S 107
Leslie 100
Stacy B 100

RCC 6p.m.

Day 3
Kelly J. 100
Christine 85
Kathy L. 69

RCC 6:45p.m.

Day 2
"L.C." 24:24
"The Groat" 24:42
Allison M. 26:04

Day 3
"L.C." 116
Allison 104
Mary 102

Hamilton 6:00a.m.

Day 2
Kristin 19:19
Rachel 20:02
Betsy 22:40

Day 3
Betsy 97
Kristin 71
Kathryn 58

WRC 7:30a.m.

Day 1
SuSu 23:02
Jaqui 24:45

Day 3
SuSu 106
Jaqui 85
Paige 68

What's Up? 8/5 Day 2

2008-08-06T10:06:00.000-04:00

Nice job today! Good news all around...

There are some people who are really out to get what they deserve and take back control in their lives through this program. And we want to help you get there by providing the most effective fitness program you'll find. We'll make sure that you get all the encouragement and motivation needed to make it through any obstacle that poses a challenge.

What's going to be the biggest deciding factor whether you succeed or fail in this battle will be how much dedication and commitment you give back to us. This brings up an important topic: "The Scale". Yeah, you know the one that you just love to see every week! The scale is irrelevant compared to how important it is for you to make good decisions. Because if you're making the right choices, you don't have anything to worry about when it comes to weighing-in. You have to put off how you use to operate and put on this new attitude for justice in your life. Strive to be the best new you!

While we're talking about commitments... You made a commitment to exercising 5 days a week? Right? Well, if you didn't know... Now you do! These "off days" really aren't off days! You are still planning a nonnegotiable workout for these particular days. And in this we would like to help since we are always happy to assist in this area.

Tom morrow you can use this workout to help plan for this occasion... 1...2...3... BREAK! Plumbline Training

1.) 20 Pushups or 20 Bench Press @ (men) 75% of your body weight (women) 55% of your body weight
2.) 40 Tabatas or 20 Back Squats @ (men) 135# (women) 65#
-- Repeat both 1 and 2 for 3 sets without any breaks between.
Finish with a 2 Mile Run.

Note: Scale the weights if necessary to accomodate the repetitions with either bench press or back squats. If you're unsure what either of these are do the first recommendation. Have fun...

What's Up? 8/4 First Day

2008-08-04T22:04:00.000-04:00

We want to welcome you again to this program and for those who have been here before, we want to say how great it is to see familiar faces. Thank you.

There were good reviews for the Hamilton camp. So stay encouraged and continue to learn and become more efficient through the workouts this week.

As for the other camps today, great job as well. It's always a little slow the first week because of the new program and demonstration. But as long as you're taking in all that is being taught, you should sail right through the weeks to come.

One thing that should have been addressed today and made known to everyone... Is that you should do YOUR very best every time! Make sure that YOU'RE counting correctly and performing with the abilities that YOU were given. It's impossible to be great at everything and every exercise. You're going to fall short in some areas but that is hopefully why you've signed up... So, that you're improving in this area that is current not producing the necessary output or not allowing you to pass by a teammate. But stay disciplined and persevere through (no matter how long it takes you) these TOUGH workouts and try to FULLY complete them. All reps... Full range of motion... FULLY complete them.

Lets get to your fitness goals! 1...2...3... BREAK! < Plumbline Training

August Bootcamp Is Official!

2008-07-22T23:12:00.006-04:00

Get signed up for the August 4th - August 28th camp. It will be the best 4 weeks of your life! Don't just take our word for it. Listen to what people are saying about the boot camp.

[Kirsten W.] 6/25/08
I can honestly say that I have spent more money and more time with other trainers and with other programs and I have NEVER had the kind of results I have had with this bootcamp! I know that I have a LONG way to go, but I am finally, after many years, motivated to make it happen. My energy level is higher, my self esteem is higher, and my waist is smaller. I am not a morning person, but I truly look forward to getting out of bed at 5:15am to go to bootcamp (yes, even on Tuesday’s)! Thank you!

[Connie B.] 6/19/08
Please sign me up for the next six months. My doctor said my numbers are great and that he’s going to use me as his poster child for best improved health due to exercise.
Thanks,

[Bruce B.] 5/28/08
Let me give you a warning I tend to wear my emotions on my sleeve so I hope my words don't Creep you out or make you think I am crazy I am just very grateful and appreciative of what you have done for Christine and I.

I wish there were more words to use to explain how gracious I am towards you. All I can say is THANK YOU! Your training has proven and shown me a lot of things not only physically, but also things I can use in my everyday life. (If you want something you have to go for it and believe you can do it!.... If you want to see results you have to earn it by working harder than everyone else and push yourself to limits unimaginable that you don't even think your body can handle and it takes time... Also spiritually with the strength and power of God you can reach heights and do things you never thought you could. I am so grateful for the people Christine and I have become. I enjoy my kids, wife and life now more that I can take them for a run/walk/to the park and enjoy it without feeling worn out and out of breath, I also think its amazing how Christine and I will now help each other and push each other and make the right choices with food and have incorporated exercise in our lives every day and have included the children. The best thing which I know you will appreciate since you have a child is to hear my little guy say "Daddy can we go EXERCISE!" What a great feeling!

Again sorry for the book, but I think its important for you to know how you are changing peoples lives not only physically but in how they live their life. THANK YOU for everything and I look forward to next months Challenge. We loved everything about the class so All positives!

Thank you,

It can't be more justified by these testimonies.
Get signed-up! Reply to us via email with the location and time that you're interested in. (The FIRST SEVEN receive a discount.) Wait for confirmation and we'll confirm your rate. Thank you and let us know if you have any questions. Hurry and reserve your spot now!

Ashburn - (Women Only) $210.00
Location: Studio Bleu, 20660 Ashburn Rd., Ashburn VA. 20147
August 4th - August 28th (Mon, Tue, Thr)
a.) 5:45a.m. till 6:45a.m. CLOSED
b.) 10:30a.m. till 11:30a.m. (Mon, Wed, Thur) OPEN

Waterford Ridge Community (WRC) - (COED) $210.00
Location: Heather Egan's House *Call for directions
August 5th - August 29th (Tue, Thur, Fri)
7:30a.m. till 8:30a.m. OPEN

Hamilton - (COED) $185.00
Location: "Fire Safety" building in Hamilton.
August 4th - August 28th (Mon, Tue, Thur)
6a.m. till 6:45a.m. OPEN

River Creek Community (RCC) - (COED) $185.00
Location: The Marina, by the basketball court. Call for specifics.
August 4th - August 28th (Mon, Tue, Thur)
a.) 6:00p.m. till 6:45p.m. OPEN
b.) 6:45p.m. till 7:30p.m. OPEN
If not a resident, please call 703.717.2767 for more information

Eating Clean

2008-07-16T08:59:00.001-04:00

If you're having trouble preparing healthy meals or just trying to find out what is a healthier choice. Try out the "Eating Clean" food plan. http://www.eatcleandiet.com/

Yes, guys should be interested as well. This is a great way to incorporate all natural - organic foods into your kitchen.

What's Up? 7/15 - Get Signed Up?

2008-07-16T08:57:00.001-04:00

You need to sign-up for next session is what's up! No seriously, you need to sign-up and quit delaying the inevitable because when you finally realize that you'll be miserable without this camp... It might be too late! Remember, August 4th thru August 28th.

Good job today! From Hamilton to Waterford to River Creek back on around to Ashburn, it was lights out... In other words, you worked really hard! Just look at the top scores for day two. Keep on riding this fitness train and get in the best shape of your lives!

Top Score for Day Two:
"Get Shorty" 17:09 Don't be mad! Don't be mad again!

1...2...3...BREAK! >Plumbline Training

August Camp

2008-07-16T08:56:00.001-04:00

We would like to give you the chance to go ahead and make the commitment to stick this out for at least one more month. There will be an August camp that you must do! As the summer months are slowly coming to an end and you should want to fit as much of these camp dates into your schedule as you possibly can. So in saying that, reserve your spot for the August 4th through the August 28th session.

This time around, we want to make sure that everyone has a fair chance to get in, so make it known to us (via email) that you're going to attend and get your payment in as soon as you can. We will let everyone in on this next camp July 22nd which means there's not a lot of time to secure your spot. Have a good workout tomorrow

1...2...3...BREAK! >Plumbline Training

What's Up? 7/14

2008-07-16T08:53:00.001-04:00

Nice job coming back in a ready attitude! Although, most of you will agree it was a challenge - not just because of the program - to come off that week of no camp! But you're back in the game and it seems as though you're up for the fight for the next 3 weeks.

Top Score for Day One:
Sherry L 20:22 Good job Sherry but come on! You don't have to hold back!

Day 1 Studio Bleu 5:45a.m.
Sherry L 20:22
Kelly S 20:24
Cathy P 21:44

Day 1 RCC 6:45p.m.
"PO" 19:40unofficial
Mary C. 20:00

Day 1 Hamilton 6:00a.m.
Besty 27:57
Kristin 31:28

1...2...3...BREAK! Plumbline Training

June WYA "While You're Away"

2008-07-09T16:02:00.002-04:00

The purpose of the WYA (pronounced "Y"-"A") is to make sure that you stay in-touch with this program. It's usually given to the Plumbline community for off days and when you're not able to make it to a session.

So, this week will definitely qualify as one of those times and you can use it all five days if you'd like. Stay active and come ready on the 14th to get in the best shape of your life!

~2 Echoes for each phase

Phase I
60sec - Back Squats (do as many as you can in that time!)
15 - Push press
2min jump rope

Phase II
1 mile run
20 - Pushups and Air Squats
1 mile run

Phase III
50 - Lunges (walking or stationary)
2min jump rope
20 Burpees

You'll need something to keep time and a lot of energy - Oh yeah...and NO REST!

1...2...3...BREAK >Plumbline Training

Top Scores Week 1

2008-07-02T12:35:00.002-04:00

You should feel great! That's was probably the best week of camps that we've had. Everyone seems to be very in-tuned with this fitness thing and are having great success at it. Keep up the hard work!

Just a reminder about next week... There's no camp! July 7th thru the 11th is an off week. This is not common practice to have a break within a camp session but there comes a time when you need to just chill out and regroup. We appreciate all of the support and we would like to return the gesture and say that, you should too have a great week and stay safe this forth of July.

Top Score for Day Two:
"Get Shorty" 18:10 Don't be mad!

Top Score for Day Three:
Sherry L 402 Alright, you can be mad... That's ridiculous!

What's Up 7/1

2008-07-02T12:32:00.004-04:00

It's coming together pretty nice now. The pace was picked up today and you were able to handle the pressure and push through to the next level. But you still have the rest of the week to go! Be very proud of yourselves for making it through but it doesn't stop here. We would like you to get in the mindset that this is going to be a 5 day effort. Being both nutrition or exercise, because you can't have one without the other, you should be committed for 5 days!

To help those that don't have camp tomorrow, we have provided a workout plan for you. (It's below) You need to make an appointment with yourself tomorrow to workout. Or better yet, maybe someone from the camp will meet up with you so you can do it together. Whatever it takes to get you motivated to do this and continue on this new path of total fitness.

1...2...3... BREAK! Plumbline Training

JULY "OFF DAY" WORKOUT

Start off with a warmup; whatever that might be. Throw in some stretching and if you want some crunches(100) and flutters(100) x 2.

Workout:
300 Jump rope
400m run
200 jump rope
800m run
100 jump rope
1 mile run

What's Up 6/30

2008-07-02T12:30:00.002-04:00

Plumbline Training July Camp

We want to thank everyone for making it to camp today. It was a very good start... short start but good! What we mean by short start, is the first day usually covers the basis of the program but after the first day we start picking it up. So day 2 we'll start putting it together a little faster. If today was your first day then know that your abilities will become more stable as we move along. Don't give up but keep striving to improve and don't let anything get in your way.

Come ready tomorrow. 1...2...3 BREAK!

What's Up 6/24

2008-06-25T08:50:00.002-04:00

We thank God for all of you that have made this time possible. Your encouragement and support have opened up broad opportunities for this program and are continuing to be a blessing for our future. Thank you - BE EMPOWERED >Plumbline Training

Day 2 Times

Studio Bleu 5:45a.m.
Kimmy 24:48
Stacy B 26:53
Rosa M 27:03

RCC 6p.m.
"Get Shorty" 26:20
Maryann L 35:24
Steve E 35:24

RCC 6:45p.m.
Curt "The Groat" 29:05
"Lil" Chris 30:29
Shelly "PO" 31:01

Day 1 Times

Harmony 3:45p.m.
Betsy S 19:48
Mary S 21:07
Rachel D 22:10

WRC 7:30a.m.
Jennifer P 18:07
Danielle M 18:41
"Su Su" 18:59

What's Up 6/23

2008-06-23T22:45:00.002-04:00

GREAT JOB! See all this hard work is paying off! Only two more days left in this camp. Get signed up for the next session! NOW!

Here's today's stats:

Day 1
Studio Bleu 5:45a.m.
Kimmy 21:49
Stacy B 22:43
Leslie K 23:57

Studio Bleu 10:30a.m.
Stacy C 19:29
Melissa R 21:46
"Bo Black" 30:26

RCC 6p.m.
"Get Shorty" 17:15* (A NEW RECORD!)
Christine B 24:37
Kelly J 27:00 unofficial

RCC 6:45p.m.
"Lil" Chris 20:26
Shelly "PO" 21:19
Mary C 22:56

Top Scores for June Camp

2008-06-23T09:12:00.001-04:00

We've got one more week left, keep pushing yourselves and reaching for your goals! Great Job!

Top Score for Day One:
"Get Shorty"
17:52 A New Record!

Top Score for Day Two:
"Su Su"
23:14 It has improved by 26 secs!

Top Score for Day Three:
Stacy C
15:32 She's done it again!

Train With The Best!

2008-06-20T09:11:00.001-04:00

To get in the best shape of your life, you have to train with the best! That's why we are continuing this fight with you to help you achieve your goals. But you have to at least meet us halfway and sign-up. Every now and again we get someone who takes a break from the program and communicates back to us that it was the biggest mistake!

1. They don't stay up with the workouts or find nothing to replace Plumbline Training. (You never will!)

2. They will see their body start to fade back into the condition their were in before they started the program.

AND

3. THEY MISS BEING AT THE WORKOUTS MOST OF ALL!

Don't be this person. We understand that it's hard in the summer to plan around your own health but we want to be there to help. SIGN UP NOW!

What's Up 6/18

2008-06-19T02:00:00.000-04:00

Nice job... You are now catching on to the main objective of this camp - Not just technique. Not just body positioning or mechanical form. Not just the intensity but all of these qualities put together to give you the greater outcome of performance. You can do anything you want, related to this camp, as long as you strive to do and become better at it.

As proven week by week, you get a little faster, stronger, your endurance improves and your focus becomes clearer and it's all apart of your desire to be the best that you can be. Tip: Help your situation out a little more and get the wrap on your nutrition. A little ironic but people expect all of their fitness goals to happen suddenly but leave out the most important aspect in nutrition. A race car can only perform as best as it's engine is being treated. You gotta get it together!

Let us take nothing away form your current performance, we just want you to be better and feel better! Be EMPOWERED

What's Up 6/17

2008-06-18T02:00:00.000-04:00

Great camps today. You haven't been anymore competitive before! You can't help but to enjoy your job when you have a bunch of people working hard and getting stuff done. Keep it up!
Stay EMPOWERED!

There will be a camp July (6/30 thru 8/1). During the second week in July (7/7 thru 7/11) there will be a week off. The first seven get a discount and everyone else will pay full price. So, reserve your spot by paying the entry fee. We can't guarantee spots until payment is received. When you respond you will get confirmation about payment. So, do it now not later!

Top Score for Day One:
Jennifer P
18:32 Still nothing close!

Top Score for Day Two:
"Su Su"
23:40 Oh My Goodness!

Top Score for Day Three:
Stacy C
15:59 WOW!!

PEACE AND GRACE TO YOU FROM GOD THE FATHER AND CHRIST JESUS OUR LORD.
Michael Thrash, President