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BCx Boot Camp Workouts

Workout with the Pfiesters:

Bonnie and Steve Pfiester, co-owners of Longevity Max FitnessPfiester’s Local & Global Businesses
The Pfiester’s Gym:
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86 Comments

  • argan oil morocco

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  • john stoller

    November 17, 2016 at 11:58 pm Reply

    Please check out our ActivMotionBar.com website and the Indiegogo campaign we are running pre-Christmas (see below). Our ActivMotion Bars and workout programs are a hot new and fun trend for functional fitness, Pilates and all sports. In a University of Michigan independent study, ActivMotion Bars activated core muscles almost twice as effectively than other standard tools. Please spread the word to your followers and help us make the world stronger and more balanced. Thank you!

  • Michelle Bedard

    March 15, 2016 at 10:37 am Reply

    Hi Bonnie,

    I’m trying to lose 60-70lbs. What would you suggest as the best method to do that cardio or free weights?. I like to use the treadmill for cardio–I do the weight loss program and it adjust the incline and speed to my target heart rate range. I do this for about a 1/2 per day–says I burn 200 calories doing this. I also love to use free weights –should I do both cardio 30 minutes and then free weights targeting specific areas different days for 30 – 45 minutes? I’m solid with nutrition–I use Herbalife–2 shakes a day and a healthy meal in the evening with supplements from them too.

    I really want to lose the weight in a quick fashion meaning 4-6 months and I know it is possible.

    Thank you for any advice you may have.

    Michelle Bedard
    Manchester NH

    Your Sister in Christ!

  • Angie

    March 5, 2016 at 9:46 pm Reply

    In your article “Strong Body Starts with a Strong Mind”, change spelling of “conjure” in third paragraph. And when I tried to type an email (to contact y’all) above, the cursor would go along as though I was typing something, but no words appeared…like I was typing white letters on a white background. Weird. All that “stuff” aside, I must tell you that in the last three days, God’s used so much of what you two have said / done…to make me really THINK about some things. When your hubby did the fit2fat2fit thing…and he was on the return to (his) normal phase, I thought to myself, “He perceives himself as a trainer…as a strong man…as an attractive, fit, got-his-crap-together dude (as well he should!). And with that image strongly burned into his mind from years and years of successfully pursuing health, his “trip” back to health would be (dare I say it?) easier than it would be for those of us who haven’t been / seen ourselves as truly “fit” in a decade…or, for some, EVER. And I asked myself what would happen if I looked in the mirror every morning…and instead of being disgusted and bewildered with myself – and saying, “How the hell’d you let this happen?!”…I said, “Sister, you are a strong, amazing, 46-year-old she-warrior and you are headed back to your home base…you are renovating God’s temple and it is gonna look SPECTACULAR when you are done! Your Designer and Defender is standing by your side – ready to GO, girl! Move aside, enemy! God and I are starting this day with our weapons ready and our motors running. BAM!” I bet things would change. I listen to Joyce Meyer A LOT and she is ALWAYS reminding me of the power of our thoughts and our words. Thus your article (that I mentioned above) speaks the same truth.

    Furthermore, I have listened to your marriage testimony audio and it gave me encouragement and great perspective. My marital “issues” are petty compared to what y’all went through. It’s good to be reminded of God’s power. How quickly we forget.

    And finally, your “she’s the old me” motivational poster kicks butt. Thank you for doing what you do. God’s used you (both) to encourage and motivate me. So in case you ever wonder if you’re making a difference…you are. : ) Hugs and blessings.

    • Bonnie Pfiester

      March 10, 2016 at 9:37 am Reply

      AWE!! Thank you SO much!!! (thanks for the typo info too!) And, more importantly, thank you for taking the time to write me and encourage us. It means the world to us both when we hear we are helping people not only get fit, but get spiritually fit. God is SO good and He wants to use all of us right where we are. I encourage you to share your journey, your revelations and your own story. We all have one and we can all make a difference right where we are! <3 Thanks again for writing us.

      • Juliana Cogavin

        March 11, 2016 at 5:49 pm Reply

        hello from Brazil,

        I don’t know why I could not write you a separate message…..

        I am so glad I have found your page. Very helpful and fun information. However, I am still lost and overwhelmed in terms of where should I start.
        I have tried to be fit for while now but have’t accomplished much. I am 5.5 hight and I weight about 135lb. I am not looking forward to lose a ton of weight. I know once I get more fit I should be able to brush off few pounds too. I came across a few weeks exercise plans from your page but after I get through these 4 weeks plan, what comes next? I would like to know if you would be whiling to create a 6 months exercise plan for me (5 days week). I know you have tons of videos here, I have tried some of them….but I need a more structure plan. I need a plan that will give me results and tell me what exercises I will be performing in a certain period of time. I am not a professional so I am not doing a good job picking random exercise videos. I need a plan a stick with it. I really need help. I am ready for change and I am ready to give 100% but I need a plan. Because I am not following/ don’t have a plan I get demotivated because I don’t see results/ progress. I need to see results to keep me moving.
        Most of the exercise plans that I have are very similar to each other in terms of exercise itself and within a 4 weeks period but the little I know about fitness I know I should be changing my plans every 30 days….right? or not?
        Please help me!!! we can negotiate price and so on

        Thank you so much,
        God Bless you,
        Juliana Cogavin

  • Bofan

    March 1, 2016 at 1:06 pm Reply

    Hi Bonnie and Steve,

    My name is Bofan, and I’m the founder of Gattacca, the all-in-one fitness app that allows users to simultaneously track their nutrition, workouts, bodyweight, and more. I’m interested in having you guys review the app, and possibly share it with your friends and followers if you guys think it is worthy. The app has many social features that enable you guys to directly engage with your friends and followers on a platform specifically built for fitness tracking.

    The built-in nutrition tracker will allow your followers to quickly implement your nutrition advice, while the workout tracker can be used to implement your exercise tips. In upcoming updates, you will be able to directly share your workout routines with your followers. Users will be able to save your routines and easily load them into the built in workout tracker.

    Gattacca just launched last week. If you have any questions or comments, please reach out to us either through Facebook or our support email: support@gattacca.com.

    You can find our website, which will take you to the App Store at gattacca.com.

    Looking forward to hearing back from you guys!

    Sincerely,
    Bofan

  • phyto sc

    October 12, 2014 at 3:03 am Reply

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  • Brake 5

    October 8, 2014 at 12:44 pm Reply

    Bonnie, I love your site the motivation it offers along with the amazing fitness tips and recipes are out of this world amazing!!!! I love your site so much that I’ve shared a few of your links to your PFITblog in my newsletter THE VINE . . . the links lead directly to your website 🙂 Brake 5 reaches 4,000+ women worldwide in the US & 86+ countries. Here’s a link to this week’s newsletter for you to see your links under ‘Weekly Recipe’ & ‘Weekly Fitness Tip’. Keep motivating us! Keep smilin’, Jenn http://eepurl.com/5fiOP here’s the link 🙂

  • Rhonda R. Hudgins

    September 20, 2014 at 12:02 am Reply

    I just came across your “31 DAYS MOTIVATION: You Can Change in 2014” while looking for images to share daily as encouragements, and though I know you did the 31 days for use in January, I truly believe it is NEVER too late to start a “new year” of life, and I feel a strong leading of the Lord to do a 31 “challenge” for the month of October using it in a group on Facebook, if you would honor me with your permission. We are in the last half of a Psalms 118:24 Challenge for the month of September. There is such a mighty move of God going on at this time, a glorious shift in the supernatural atmosphere and we as the redeemed must be fully prepared.

    I do not believe I came across your blog by accident.

    God bless,
    Minister Rhonda R. Hudgins-Bundy

    PS Although I logged in with my Facebook account, the better email to reach me personally at regarding my request is rhonda.at.rehoboth@gmail.com

    • Bonnie Pfiester

      February 2, 2016 at 12:02 pm Reply

      Somehow I had a setting on here that was making me not see all my comments!! SO SORRY!! You can always use and share my stuff any time!!

  • Linda Snyder

    May 26, 2014 at 9:13 pm Reply

    Greetings Bonnie – Just wanted to say hi and introduce myself. I love your blog! My name is Linda Snyder and I’m a former Designer for J.Crew. I founded Sól Activewear, a vertically integrated hi-performance active sports apparel manufacturing/retailing business early this year. At Sól there is no middleman and no middleman mark-up. We have our own small factory which allows us to be flexible in making product. We are not forced to meet high factory minimums. Before Linda started Sól she directed the sister company of Sól, S Activewear, a manufacturer/wholesaler of hi-performance sports apparel. Linda also worked as a Product Manager for the retail division of Van Heusen, managing product development of women’s apparel for 350 retail stores. Outdoor enthusiast and fitness junkie. Please check out our website at: solactivewear.com

    We have a Kickstarter crowd funding project going live this coming week

    All the best, Linda

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  • Andra Izgarian

    May 7, 2014 at 4:01 pm Reply

    Hi Bonnie,

    My name is Andra Izgarian with DanariMedia and I was wondering if you ran any PPC business throughout any of your sites? We have great traffic and at competitive rates – $0.005, please let me know if this is something you would be interested in 🙂

    All the Best,
    Andra

  • Stacy

    May 6, 2014 at 9:02 pm Reply

    Hey Bonnie,

    I admire your leadership in the health and fitness space. We’d love for you to be a beta tester for the Skulpt Aim (www.skulpt.me) when we launch in August. It’s the first consumer device to measure fat percentage of individual body areas as well as accurately rate the muscles’ quality.

    I’d love to hear back from you, and stay in touch for when we’re ready to send out the beta.

    Thanks!

  • Steph

    April 15, 2014 at 3:52 pm Reply

    I just saw your music choices, was thrilled to see them. Here a couple I would love to tell you about: Go Hard by Lacrae Dance by Jesus Culture, Live out Loud by Group 1 Crew and LEts Go by Group 1 Crew, Hell and Back by Kid Ink

  • Amy

    March 27, 2014 at 1:35 am Reply

    Hi Bonnie, I follow your blog and all your recipes for Sunday prep they are wonderful. I was wondering what a Sunday prep day is when you guys are eating super clean. Also, is it possible to hire you for a nutritional program? Thank you.

  • Kori

    March 19, 2014 at 12:40 pm Reply

    Bonnie. Is there any way to get your “Fit For a King” as a poster or other materials? I notice the Fitness Motivation pictures you have on your site for purchase are limited. Thanks for your help.

  • Ruthy

    February 20, 2014 at 12:19 pm Reply

    I love your site, however, I can’t do most of the exercises. I have achilles tendonitis and PVS on my right knee so I am very limited as far as exercising goes. Could you possibly do a post for individuals like myself, or a series of workouts that injured people can do. In addition to this you should also include a sample meal plan so we can see results faster. Thank you. I hope you listen to my suggestions and I am looking forward to seeing your future posts.

    – Ruthy

  • fibiandclo

    January 29, 2014 at 12:17 pm Reply

    Hey,

    I work for a small sandal company and I keep telling my coworkers about your boards. They are awesome.

    I am not sure how this works, but please take a look at our collection online at fibiandclo.com. If you love them, I would be ecstatic if you could pin some pictures.

    I look forward to hearing from you.

    Kelly

    p.s. I see the irony of pitching a sandal story when most of the country is in a deep freeze

  • Cody Neville

    January 16, 2014 at 6:23 pm Reply

    Hi Bonnie, I am a Marketing Manager for a new company called Trimr. We have completely redesigned the protein shaker bottle and are looking for ways we can share it. We would love to be feature on your blog. Thanks!

  • Anggelina Smith

    January 13, 2014 at 1:30 pm Reply

    Hello,

    Advertising Inquiries on your sites,

    My name is Anggelina and I am an Advertising Buyer.

    I am contacting you on behalf of a client I, I’d like to inquire about a possible advertising opportunity on your site,

    Does your site offer advertising options? If so, would you be interested in discussing rates and availability?,

    I am looking for “link placement on your exisiting post”, (do-follow link) We usually add a little sentence in the article, on the relevant pages of your site with our client services.

    We are not going to put a link gambling, porn, etc.

    And also if you don’t agree with the link of our client, you are entitled to reject it.

    We used Paypal for Payment.

    Alright, We look forward hearing from you,

    Sincerely,

    Anggelina S.
    AnggelinaSmith@Gmail.com

  • Jackie Namee

    January 8, 2014 at 12:01 pm Reply

    Hi Bonnie! I’ve been enjoying your blog for the past couple of months. I’m the owner of Nature’s Research Nutritionals, LLC, and last year my company launched a female-specific line of nutritional products that are all-natural and focused on functional health. Our brand is called Empowered Premium Nutrition. We offer a meal replacement powder (3 flavors) as well as a whole-food antioxidant and a probiotic. I would love to send you some samples of my products. I look forward to hearing from you!

  • Monica Slade-Sevener

    December 30, 2013 at 2:21 pm Reply

    Hi Bonnie. I follow you on several of your social media sites. I especially enjoy your motivational quotes/photos! I would love to see those compiled into a 12-month wall calendar.

  • Nichole Allen

    November 22, 2013 at 11:22 am Reply

    Hello, Bonnie. I’m Nichole Allen, reaching out to you from INBalance Health Corp, creators of the INBar. We’re a company dedicated to providing doctor-formulated, no garbage-added, nutrition bar alternatives for people struggling with Type 2 diabetes. I’d like the opportunity to further discuss sending you samples. Thanks so much for your time and consideration, Bonnie. I look forward to hearing from you soon.

  • Mark Pederson

    October 30, 2013 at 10:05 pm Reply

    Hey Bonnie,

    My name is Mark. I really like the pftblog (I just found out about it)! My team and I recently launched a Kickstarter campaign for our project, EvoGrips. I thought your readers might be interested in our product/story. EvoGrips are quick and easy fitness grip attachments to improve joint comfort, increase grip strength, and activate often neglected muscles. (We are almost 50% funded in less than a week!)

    Check out our campaign and video here: http://kck.st/17fSkRo

    We are looking to spread the word about our story and would be honored if you would be willing to do a writeup.

    Please let me know if I can answer any questions for you. Thank you for your time!

    Cheers,

    Mark Pederson
    EvoGrips.com

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    October 24, 2013 at 12:53 pm Reply

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  • Scott

    October 12, 2013 at 12:22 pm Reply

    I have a question for you. I’m a 42 year old male, who use to be overweight and obese. I’ve since lost a lot of weight, and as you can imagine, I now have a pouch where my keg use to be. While I’m stocked about my weight loss, I still can’t seem to get rid of the pouch. What can I add to my workouts to help in getting rid of what I call the “Obese pouch” I’m in the process of changing my workouts to start toning, but I want to also focus on developing a 6-pack ab (or minimum reduce my pouch to barely noticable. Advice?

  • Kirsty

    October 11, 2013 at 4:32 am Reply

    I am starting totally from the beginning : my goal is in 3 years to be where I want to be. Fit, healthy and lean : I have a way to go, any advice for a total beginner?

  • chopstix2112

    September 12, 2013 at 3:42 pm Reply

    just discovered your great blog…congrats….question: there are so many conflicting sites touting they have the correct calculations on how many cals you should consume based on age, gender, activity level, height, weight (etc)…which one do you recommend?

  • Ali

    September 4, 2013 at 3:08 pm Reply

    Bonnie Pfiester,

    My name is Ali, and I’m from Sheer Strength Labs. I noticed that you’ve got a great podcast, I really like the episode about “Weekly Ab Workout plan” your blog is growing, I really like the in depth explanation for every exercise in your blog. It looks like your audience is really growing, and I wanted to reach out to you.

    We currently have one of the fastest growing supplements on Amazon for people who work out and are into fitness, and I’m contacting you because I think there may be some ways that we can help each other. You can see our supplement, Sheer Strength NO2, here:
    http://www.amazon.com/gp/product/B00CCHBA8U

    We’re getting a lot of new customers, but we’re not currently selling anything to our buyers after they order. Since you’ve already got an audience, I am reaching out to see if there is any way that we can help to promote each other. We’ve got a customer list and a great product, and you have an audience.

    For example, one thing that we can do is set up a coupon code to give our supplement away to your audience, and pay you for the orders that come in. Another is to promote your stuff to our growing audience.

    Should we keep talking? If so, I’ll put you in touch with our owners.

    Thanks,
    Ali

  • Ashley

    August 23, 2013 at 9:54 am Reply

    I really want to do a pull up! That’s one of my goals. Can you do a post in how to build up and different exercises?! I see people do them all the time and I want to be one of those people!

  • johnsarich

    July 30, 2013 at 9:33 am Reply

    Bonnie
    Did this workout with my gang in canada
    20 min workout
    8 rounds no rest

    50 mountain climbers
    10 abs crunches
    10 push ups
    10 Two hand kb swings
    10 body squats
    10 One hand kb pull ups to chin

    good workout burns fat

  • Jake

    July 22, 2013 at 4:17 pm Reply

    Hi Bonnie,

    What a great blog! I work for the BlenderBottle Company, and was wondering if you have an email address I could contact you at.

  • Kim

    May 15, 2013 at 5:28 am Reply

    Hey, thanks for your inspiring & informative posts 🙂 I’ve been trying to eat clean and keep fit (walking, running, strength training, you name it) for the past 3 months but I very recently noticed some discomfort with my knee and the doctor told me I have a slight tear in a ligament in my knee. Could you maybe help with some insight as to what exercises to avoid so that it doesn’t happen again or what I may be doing wrong? I don’t want to give up my exercise routine that easily cause I’ve been feeling stronger & fitter, but this injury is discouraging and kinda scary to me because I’ve exercised a lot before but this has never happened. Thanks 🙂

  • Liz

    May 7, 2013 at 3:04 pm Reply

    Hi Bonnie,

    Thanks for your prompt reply. I’ll be certain to follow up with your suggestions. For future topics on your blog… This is something I’d be really interested in reading 🙂

  • Liz

    May 7, 2013 at 2:13 pm Reply

    Hi Bonnie,

    I came across your website informally, and became inspired after viewing your “get to know us” video…especially when you mentioned your mom’s weight loss. I am a woman in my 50’s that is trying to get a handle on my health…can you point me to any articles on your blog or website that may be written for my age group who are trying to lose weight and “start again” with exercise. Thank you in advance

    • Bonnie Pfiester

      May 7, 2013 at 2:46 pm Reply

      Yes, CLICK on my WELCOME tab. That’s everything I’d teach, or do, with a new client. All the staples. Also, I have a handbook, which I use in our boot camps (it’s the GET PFIT Handbook on the top right of my page). It’s $14.99, but i created just for all the people who ask me how to get started. It’s literally everything we teach in our private boot camps or personal training programs. 🙂 Hope that helps!!! Welcome to the PFIT PFAM!

  • Ginny

    May 5, 2013 at 9:34 am Reply

    Hey Bonnie! I love your blog and have found your posts motivating and so helpful. I was really inspired by your post that featured Ursla-the 40 yearl old that competed in her first body building competition and won. I am 40 and just started working out this year. I would love to gain more muscle so I’m curious about what Urslas diet consists of and how often she does weight training-I have no desire to be a bodybuilder butt wouldlove to be leaner and more muscular.
    Thanks!

    • Bonnie Pfiester

      May 7, 2013 at 1:54 pm Reply

      Even bikini competitors follow a “body builder” type diet. They just don’t lift as heavy and take as much protein and suppleness. 🙂 if you look up GNC diet at PFITpfun.com that can give u an idea. That’s my husband’s blog where he posted a sample diet

  • Debbie

    March 21, 2013 at 1:48 pm Reply

    Bonnie, are any of your motivational pictures available in posters? I would love to get some of them to hang around my workout space, and I also know a couple of trainers who would love to have them in their gyms as well.

  • amy

    March 13, 2013 at 7:18 pm Reply

    Bonnie, Ive been doing your butt workouts and I gotta say my butt looks great… well one side that is. I swear I work my right butt more than my other it feels not as tight and doesnt look as good.. do you have any ideas for me??

    • Bonnie Pfiester

      March 16, 2013 at 8:00 am Reply

      Make sure your weight stays on your heels. You could always increase resistance on your left side. You may just be weaker on that side and just need to build it up more. But, that’s a first for me! ha! It could also just be in your head (but I won’t go there!) hahahah 🙂 Good luck!!!

  • steve isaak

    January 27, 2013 at 11:09 am Reply

    I have used Tony Horton’s videos (ten minute trainer, P90x) and cycling to drop 45 pounds. I am not using insanity and not liking it too much, but I will finish it as my goal this year is to drop another 35 to 65 pounds and to cycle again. I prefer to work out at home and then pedal. What types of DVDs or workouts would you suggest? The sports doctor told me that I cycled to much and over developed some muscle groups and that to reactivate the others I need to do bridges, supermans, etc. Any advice? Thank you so so much

    I use MRI products for cycling and shakeology. I have not had to use any steroids for my asthma or antibiotics since starting shakeology and learning to eat better. steve

  • Tiffany

    January 25, 2013 at 6:18 pm Reply

    Hey Bonnie! I love love love reading your posts and subscribe to get them emailed to me so I never miss one 🙂 I have a question for you…what are you recommedations on staying fit through a pregnancy and after having the baby?

    Thanks!
    Tiffany

    • Bonnie Pfiester

      February 1, 2013 at 6:51 am Reply

      The key is to just stay active. You can pretty much do everything except for lay on your stomach (like prone leg curls, etc). The further along you get, you have to be more careful with squats and such, but you’d be amazed what you can do during pregnancy. I’ve had several instructors that taught aerobics all the way up to giving birth. Just listen to your body, keep moving and be careful to not use the baby for excuses to eat huge portions 🙂 Hope that helps!

  • Rose Renee Moody

    January 11, 2013 at 6:25 pm Reply

    Hey Bonnie. I am just so very blessed/happy that I ran across your “like” page on FB. I am in major need of help with toning up my upper legs. Long story I am going to try my hardest to make short. A little over 11 years ago I was in a very severe car accident. Brain injury and every single bone in my body pretty much was broken. My upper legs, and knees are very weak. Hard to explain, but my left knee makes a cracking likr noise when I bend down. It is not sore, just weak. Another thing, I know how to run but my legs just wont let me. HaHa that make sense at all to ya?! I am in just such a question with what the heck I can do. I pray and hope that you can help me out. Well hope you have a remarkable weekend, and hope to hear back from you soon….=)

    • Bonnie Pfiester

      February 1, 2013 at 6:47 am Reply

      I’m so sorry for the delay in response, I missed your comment. You can ReBlog or you can copy and paste some content, and then add a link to my blog. As long as you give me credit and share a link to my original blog, you can share as much as you want. I just finished up 30 days of motivation with daily mantras – they may be fun to share 🙂 Hope you have a great 2013!!

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