New Year, New You

 
Today's Warmup
150 Push Ups for time
- Each time you stop and rest w/your chest to the ground, run to Caesar's
- Resting in plank position is OK, but NOT down dog.

2 Rounds of:
2 Minutes Max Burpees
30 Second Rest
2 Minutes Max Push Press (75/55)
30 Second Rest
2 Minutes Max Box Jump (24/20)
30 Second Rest

AMRAP 20
2, 4, 6, 8, ……of:
Sumo Dead Lift High Pull
Push Ups
Sit Ups weighted
Squats
biceps
 
HILL SPRINTS~~~if not too cold, otherwise I will come up with something equally torturous!

"The fiddly thing about practice, whether at programming, exercising, playing the trumpet, drawing, or anything else, is that you rarely notice improvement between one session and the next. Don't let it discourage you. Being consistent over the long haul is what is required. Eventually you'll look back and realize you've climbed a mountain, one day at a time."
- Jamis, 37 Signals Blog

All too often, people carry the weight of the world on their shoulders.  Stress of what should have been, regret, and the path not taken cause sadness and suffering.
thought for the new year
  Let it go.  It's a new beginning..... everything in life happens for a reason, to bring happiness, to cause growth, and to teach lessons.  Rid yourself of the stress of the world you put on yourself and live life today. Rid yourself of toxic people, they strip you of your light.  Who we are - our very essence - is continually being transformed by the company we keep. 

can't wait to see what 2011 brings to us all, it's a wonderful journey that I love to share with you.

I'd love to read your comments and thoughts~

DETOXXX time!

NEW YEAR, NEW YOU

 

 

hey to all, I hope that you have enjoyed the last week of presents, parties, mistletoe and junky food! It's time to step off the chuckwagon! I always try to think of my fitness and nutrition to be one of an effort to maintain balance.  I definitely love to have fun, go to dinner and host parties where I serve some fun and not so healthy food.  But, what makes the difference is that in our home, we try to balance that out with maintaining our workouts and keeping our fridge stocked with real and whole foods.  So, we never really step too far away from what is good for us. SO, what can you do TODAY to stay in balance? Here's where I would start:

MOVE every day! I am a gym rat and love going to group fitness classes, but, you don't have to! WALK, RUN, BIKE...do something today to elevate your heart rate and  keep it there for at least 30 minutes. NO, housework doesn't count.

KEEP a food journal...not all the time, unless accountability is something you really require. I keep a journal when it's time for me to have a reality check with myself. I love the website from Livestrong.com                 http://www.livestrong.com/thedailyplate/

FIND a fitness buddy! my favorite way to stay focused is to have my fitness friends keep me on track.  We meet at the gym, we talk fitness, we share recipes and we keep it real.  Find someone who you trust, who won't sabotage or derail you.  The more you surround yourself with people who support your goals, the greater your chance of success will be. Fitness loves company, whether it's a running buddy, a spotter in the weight room, or a pal to bolster your courage as you tackle that first yoga class.

Experts say buddying up can make your workout easier to stick with and harder to miss.

EAT real, clean food! stay away from processed, packaged, salted, sugared junk!

"Clean eating"is a way of life, not a diet. Clean foods are natural, free of added sugars, hydrogenated fats, trans-fats and anything else that is unnatural and unnecessary...and most important they taste good! Your body will learn to appreciate and crave real foods. 

 

TONIGHT'S WORKOUT!

5 Rounds

Each round is two minutes. The athlete will sprint to fence and back and use the remaining time to perform as many push-ups until the round is over. One minute of rest after each round. The athlete is scored by the total number of push-ups.

 

15 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs
10 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs

5 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs
.............................................................................................................
Man Maker # – Dbell or Kbell go AHAP (as heavy as possible)
Guys should be around 35-45
Girls should be around 20 to 25 pounds

Go heavier if you can. Good strength movement.
here is an awesome description on how to correctly do a manmaker...

.How to do a manmaker....
Man Maker... The man maker takes the basic push up and adds a variety of progressively challenging elements. The man maker addresses strength, balance, coordination and mid line stability in one movement.

Start by standing with a dbell in each hand and drop into the plank position with one dumbbell in each hand. Ensure you maintain a solid plank position and engage your abdominal muscles. Execute a full range of motion push up by lowering your chest to the floor. Press away from the floor and return to the plank position by fully extending your elbows.
Now that you have returned to the plank position, pull one dumbbell up to your chest (rowing motion) and return it to the floor. Repeat by pulling the other dumbbell to the chest then thrust both feet forward toward hands (as if performing a burpee) and complete a squat clean bringing the dbells up to the catch/rack position (at shoulders) then press both dbells overhead. We will be adding 2 standing lunges. This is one rep. The man maker requires a lot of abdominal and shoulder stability and balance especially during the movement.

Abdominal strength – Complete 100 knees to elbows after the workout. Each time you have to drop the bar, roll over and do 20 pushups

"As we look ahead into the next century, leaders will be those who empower others."
- Bill Gates

 

what did you do today to empower someone else?

All I want for Christmas is for you to SWEAT!

Merry Christmas Ya'll!!!

I am so excited to share another awesome workout with you before the holiday festivities get started! I know that our regulars and favorites will be there tomorrow as well as some new friends, either way it will be a bittersweet and fun workout!  What a wonderful year of workouts, breakthroughs and fun this has been.  I have to say that as a fitness professional, I am so proud to work out with the people that I do. I am always challenged to learn more, try harder and be better. Thank you to all of you for always pushing me and for showing UP! I love to see your faces in each and every class I lead!

 

I love that I can look to my friends for guidance and I can always find that in my 'fit' partner Kerry.  She is SUCH a huge role model and motivator for me and I want to be sure to let you all know how much she has kept me on track and honest. If I can do as much for others as she has done for me, I am doing the right thing! Do you have a fitness friend or accountability partner? It can change everything...I promise! We so often forget what wonderful influences we can be for one another! Thank you Kerry for being that sweet partner for me! 

I am busy working and thinking about our Group Fitness schedule for next year. We will have lots of changes and I am ever mindful of the need for excellence and creating amazing programming!

Merry Christmas to all of you that keep up with this blog! I hope that 2011 brings much in the way of health, motivation, energy and love! in health! Lisl

 

Warm Up:

1 minute of Box Jumps

1 Minute of Burpees

1 minute of air squats

3 rounds~

First:

• burpees
• Clean and press
• Push ups
• Jumping Lunges (aka, Alternating Split Squats)
• Dumbbell Thruster (35/25 lbs.)

You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next.  After you have completed the fifth station, you will rest for 60 seconds.  Repeat for a total of three rounds. 

then...

 50 Push Press (w:45/55 m:65/75)
55 weighted Situps
60 Dumbbell Swings (w:30/35 m:45/55)
65 Mountain Climbers (r+l=1rep)
This workout is to be done Tabata style with the work/rest interval at 20/10. When the clock starts complete as many push presses as possible in 20 seconds, then rest 10 seconds. Continue the work/rest cycle until 50 push presses are completed then move on to situps.

Last

Burpee/Push Up Ladder
1-10

Burpee Push Up Ladder
10-1

The Burpee/Push Up Ladder is 1 burpee then 1 push up, 1 burpee then 2 push ups, 1 burpee then 3 push ups... you only do one burpee, it's the number of push ups that change.

Christmas Week Work Out!

WARMUP....tabata pushups and tabata squats...I will be looking for perfect form....pushups..chest TO THE GROUND, squats...deep, hips deep, knees behind toes....

For time: 5 rounds...

50 Wallball shots

40 Double unders or 100 singles or 20 tuck jumps

30 Kettlebell swings

20 Walking lunges

20 Knees to elbows

overhead plate carry, 25, 35 or 45 pounds....1 set of lampost suicide runs between each set!

Unless someone like you cares a whole awful lot, nothing is going to get better. It’s not. Dr. Seuss

Icy Day.....we're working out!!!

Life is a shipwreck but we must not forget to sing in the lifeboats.  ~Voltaire

Meet on the Treadmills at 10 am

we are doing some speedwork and intervals

then: 

Seven rounds for time of:
clean and press x 7
 Box Jumps x 7

then.... 

5 Rounds for time:

15 Deadlifts

15 Bar-Burpee-Jumps Over the Barbell

(Each bar-burpee will be completed by jumping over your bar)

15 anterior loaded barbell stepups
check out this little video!

"Be content to act, and leave the talking to others."
- Baltasar Gracian

just a great workout!

"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."
- Zig Ziglar

One Gross Warm up!!
dynamic Push Up - hands leave the ground
DB Clean and Press (50/30)
Jump Squat - GET HIGH
KB Swing
15, 12 and 9, 9, 12, 15 reps for time

Big Daddy knows how to work it!

PART 1
5 burpees
Over head Squat  10 reps
DEAD LIFT 20 reps
Knees to Elbows 30 reps
30 seconds rest
as many rounds as possible in 20 minutes.

Part 2.
5 rev flies
10 Push Ups
15 jumping lunges
EMOTM 15 Minutes (Every minute on the minute)

Core....abs blaster!

It is not what happens that determines the major part of your future. What happens, happens to us all. It is what you do about what happens that counts. 

~Jim Rohn

Holiday Madness!!!

The greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.
- William James

Don't Forget Kerry and I are hosting a little Christmas Love Get together in the JUICE BAR next Thursday

Kerry and Lisl's Dirrrrty Santa Gift Swap for our favorite morning crew!

	16 December · 11:00 - 12:00
	We KNOW you love to open presents, so how about joining your favorite fitness buddies for a fun gift exchange? Bring a wrapped gift under $15 and anonymously place it under the tree. After bootcamp, we'll meet up to have some goodies and play the game of swap. Please pass this along to your friends from our classes for whom we might not have contact info. You just may walk out with a fabulous prize!We will bring a yummy snack, you can too if you'd like!

heres some of what we are TODAY!

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are shoulder presses, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Three rounds for time of:
50 Knees to elbows
 Kettlebell/dumbell swing, 50 reps
50 Push-ups
sprint to fence and back
20 inch Box jump, 50 reps
50 Back extension
50 Walking lunge

end of class.... AMRAP

10 Burpees

10 Deadlifts

On the First BootCamp in December....

Without a struggle, there can be no progress. 
Warm Up
As many rounds as possible in 12 minutes of:
15 Kettlebell Swings
15 Burpee Broad Jumps over the step
30 Box Jumps


Workout of the Day:
Rounds of 50, 40, 30, 20 and 10 reps for time of:
Kettlebell Swings 
Weighted Sit-Ups

For time:

• 100 Squats
• 90 Double Unders (or 300 singles)or 90 Tuck Jumps
• 80 Push ups
• 70 Sit ups
• 60 Jumping Pull ups ---or bent rows----or rev flies
• 50 Kettlebell swing
• 40 Back Extensions
• 30 Box Jumps 
• 20 Wallball shots
• 10 Burpees 

IF TIME~ Thruster LADDER!

But I don't want to go among mad people, Alice remarked.
Oh, you can't help that, said the Cat. Were all mad here. Im mad. Youre mad.

How do you know I'm mad? said Alice.
You must be,said the Cat.  Or you wouldnt have come here.
- Lewis Carroll

'Tis the Season...

TIS THE SEASON TO.NOT.STOP.WORKING.OUT!

I know you are thinking it is the holiday season, tomorrow is the first of December.  Studies show that half of all those polled experienced heightened stress  during the holidays. Perhaps one of the best ways to overcome stress during the holidays or any other time is to exercise regularly. Research shows that physical activity not only boosts your fitness and energy levels but can also elevate your moods.

Remember to keep exercise as a part of your daily routine. Try to exercise an hour a day, four to five days per week.Taking a brisk walk, bike ride, or exercise class will burn calories, release endorphins, and elevate your mood. Do something that you LOVE! If you love indoor cycle, don't miss your favorite classes this month...your instructor will thank you! Did you know that you are less likely to overeat when you exercise. Be extra sure to stay active EVERY day. Enjoy your holiday season without the stress of falling off track. You will feel so much better, you will have energy and you will SHINE!

Tuesday night

10 Thruster / 1 Sumo Deadlift High Pull
9 Thruster / 2 SDHP
8 Thruster / 3 SDHP
7Thruster / 4 SDHP
6 Thruster / 5 SDHP
5 Thruster / 6 SDHP
4 Thruster / 7 SDHP
3 Thruster / 8 SDHP
2 Thruster / 9 SDHP
1 Thruster / 10 SDHP

Push Up, Sit Up Endurance

4 rounds for reps of:

Push-ups, 1 minute

Sit-ups, 1 minute

Rest 1 miunte

So, you will do as many push ups as possible for one minute, go directly to do as many sit ups as possible in one minute, then rest for one minute. 4 rounds. Count your total reps for push ups in each round and all rounds. Same with sit ups.

Team FUN Tabata Style!!

Alternating team members, one person working at a time:

20 seconds/20 seconds (one person is resting one person is working during each 20 sec interval)

16 sets per exercise

*inverted push ups

*kettle bell swings

*Wall ball 

finish with team pistol squats...do the 20 seconds together as a team, rest 10, repeat.

  If you limit your choices only to what seems possible or reasonable, you disconnect yourself from what you truly want, and all that is left is compromise. Robert Fritz

EARN that bird workout!

“I can accept failure. Everyone fails at something. But I can’t accept not trying.”
- Michael Jordan

Make sure that the turkey is the only thing getting stuffed this year! Thanksgiving... the second food based holiday of the season. Did you know the average American gains 7-12 pounds between Halloween and New Year's? Then they crowd the gym January 1, ready to change! How can you stay healthy during this next 6 weeks? Firstly, stay active, don't miss your workouts! Even if it means running sprints up the street and back!
Here are some tips for your nutrition:

• Eat slowly! Take your time between mouthfuls- you will get full on less food.  If this is challenging for you, take a sip of water in between bites to occupy yourself.  You’ll be surprised how much this trick slows you down.
• Choose white meat instead of dark meat, and take off the skin.
• Pick one kind of potato- no need for both.
• Don't eat things you can have anytime- splurge on things that you only get once or twice a year and ENJOY them.
• Fill your plate with Veggies.
• Use condiments sparingly- you would be surprised how many calories you will save by just being conscious.
• Get moving! after dinner, take the kids outside for a walk, or throw the football.  
• Brush your teeth after you eat...you wont feel like picking any more...remember each bite counts and adds up.  

 

Warm Up:

1 minute of Box Jumps

1 Minute of Burpees

1 minute of air squats

3 rounds~

First:

• burpees
• Clean and press
• Push ups
• Jumping Lunges (aka, Alternating Split Squats)
• Dumbbell Thruster (35/25 lbs.)

You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next.  After you have completed the fifth station, you will rest for 60 seconds.  Repeat for a total of three rounds. 

then...

 50 Push Press (w:45/55 m:65/75)
55 weighted Situps
60 Dumbbell Swings (w:30/35 m:45/55)
65 Mountain Climbers (r+l=1rep)
This workout is to be done Tabata style with the work/rest interval at 20/10. When the clock starts complete as many push presses as possible in 20 seconds, then rest 10 seconds. Continue the work/rest cycle until 50 push presses are completed then move on to situps.

Last

Burpee/Push Up Ladder
1-10

1 Mile RunBurpee Push Up Ladder
10-1

The Burpee/Push Up Ladder is 1 burpee then 1 push up, 1 burpee then 2 push ups, 1 burpee then 3 push ups... you only do one burpee, it's the number of push ups that change.

It is amazing how much crisper the general experience of life becomes when your body is given a chance to develop a little strength.
- Frank Duff

May your stuffing be tasty
May your turkey plump,
May your potatoes and gravy
have nary a lump.
May your yams be delicious
and your pies take the prize,
and may your

Thanksgiving Dinner
stay off your thighs!
–Unknown

Better Yourself Thursday!~

Better yourself seven days a week...you don't have to go all out and kill yourself every day..that's overtraining! “You can literally convince yourself to do almost anything,” Trevor Moawad

Trisha is one hard working lady!

“All words are simply tools,” he says, and you have to decide if you want to use those tools to build something up or tear it down.  See you tomorrow as we all take a chance to better ourselves.  Put on your capes, as my friend Kerry says!

1. 1 mile Trial

5 minute warmup then...
Run 1 mile on treadmills As Fast As Humanly Possible.

Team Relay

As many rounds as possible in 20 minutes of:
20 dumbell swings
6 burpees
Run to Caesars and back

One athlete per team completes 1 round while the other athlete does pushups on the curb. Complete as many rounds as possible in 20 minutes.

TABATA
jumping squats
Vsit
biceps
Dips

1. Salty Dog

10 rounds for time of:
15 Deadlifts (135, 95)
15 Clapping Push ups
Achievement is largely the product of steadily raising one’s levels of aspiration and expectation.

- Jack Nicklaus, American Golfer

I found another AWESOME Nike ad that I just HAD to share! thoughts?

Portion Distortion....

“The only one who can tell you ‘you can’t ‘ is you. And you don’t have to listen.”

 Nike

5 minutes of TGU’s (Turkish Get ups) AHAP (as heavy as possible)
then
Five rounds, each for time of:
20 High Pulls
30 Push-ups
40 Sit-ups
50 Squats
then...

Grappling Circuit
8 rounds
Do not set the bar down until the entire set below is complete

Recommended weight 65 lbs
Bent Row 15 times
Upright Row 15 times
Military Press 15 times
Split Squat (left and right) 15 times
Thruster (squat low, bar on top of Chest, push up into a shoulder press) 15 times
Stiff Legged Dead lift 15 times
Weighted Abs (with 15 – 20 pound dumbbell) 15 times
~~
Between rounds 1 minute of
run the hill
OR
Jump rope single skip
OR
Box Jumps
or lateral Jumps over Jump Rope and Back

Everyone has his burden.

What counts is how you carry it.

Portion Distortion
 
It is amazing to me how portion sizes have changed over the years and how much food people actually do eat.  Managing your weight, your energy level, your hunger and your long- term health involves mastering portion control.  To keep your protein, carbohydrate and fat intake balanced we must be sure to eat the right portion of each of these foods. One of the challenges we face is the "portion distortion" that has taken place over time in our culture. Promotions such as "Biggy" fries, "Supersize" soda and "Jumbo" franks have made it difficult to recognize a normal size portion of a protein rich food, and then balance it with carbohydrate and fat.

If you are new at estimating portions it might be worth your while to take the time and measure your food at home for a few weeks to help you "see" clearly what a normal portion looks like. Once you have gotten in the habit of measuring your food, it will get easier to look at it and know if you are actually eating correct portions. Consider switching to a smaller size plate, like a 7" luncheon plate rather than a 12" dinner plate. After a while, choosing correctly will be second nature. 
The next time you are at the grocery store, look at the frozen entrees, such as Lean Cuisine.  Notice how small the portions are. It is amazing how much food people actually eat compared to what they NEED. A serving of meat is 3-4 ounces. Your average steakhouse starts serving steaks at 10 ounces. You're already 2-3 times over your serving without adding any sides!  Studies show that people eat what is in front of them. So, if given a giant sized portion of food, they will eat it, given a smaller more realistic sized portion of food, they will also be satisfied. 

Here are some good tips to help you decide what and how much to eat:
•3 ounces of cooked poultry or meat looks like a deck of cards

•A ping pong ball is the size of 1 ounce or 2 Tablespoons

•The average women's fist is approximately the size of 1 cup

•The average man's fist is approximately the size of 1.5 cups

•A tennis ball is about equivalent to a medium size piece of fruit

•1 ounce of cheese is about the size of 4 dice

I found some interesting images that addresses the changes in portion size!!!

LET'S DO IT!

Manmakers...again??

Nurture your mind with great thoughts; to believe in the heroic makes heroes.

- Benjamin Disraeli

HEY Thursday BootCampers...we did this workout in last Tuesday night's bootcamp, and it is such a 'goodie' that we are going to repeat it in our Thursday Group.  For those of us that have already don't this, it will be like revisiting an old MEAN friend! I added suicide runs between each set for a little variety and to up the cardio.

For time:
15 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs
10 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs

5 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs

Box (24/20)

Man Maker # – Dbell or Kbell go AHAP (as heavy as possible)
Guys should be around 35-45
Girls should be around 20 to 25 pounds

Go heavier if you can. Good strength movement.
here is an awesome description on how to correctly do a manmaker....How to do a manmaker....
Man Maker... The man maker takes the basic push up and adds a variety of progressively challenging elements. The man maker addresses strength, balance, coordination and mid line stability in one movement.

Start by standing with a dbell in each hand and drop into the plank position with one dumbbell in each hand. Ensure you maintain a solid plank position and engage your abdominal muscles. Execute a full range of motion push up by lowering your chest to the floor. Press away from the floor and return to the plank position by fully extending your elbows.
Now that you have returned to the plank position, pull one dumbbell up to your chest (rowing motion) and return it to the floor. Repeat by pulling the other dumbbell to the chest then thrust both feet forward toward hands (as if performing a burpee) and complete a squat clean bringing the dbells up to the catch/rack position (at shoulders) then press both dbells overhead. We will be adding 2 standing lunges. This is one rep. The man maker requires a lot of abdominal and shoulder stability and balance especially during the movement.

Abdominal strength – Complete 100 knees to elbows after the workout. Each time you have to drop the bar, roll over and do 20 pushups

HILLSPRINTS....we will finish up today with Partner Hill Sprints....wooohooo!!!

Everything worth doing starts with being scared.

- Art Garfunkel

I'm Out of Here!

Thank God every morning when you get up that you have something to do which must be done, whether you like it or not. Being forced to work, and forced to do your best, will breed in you temperance, self-control, diligence, strength of will, content, and a hundred other virtues which the idle never know.

-Charles Kingsley

Tuesday night's Workout! Get there early to get set up...we have lots to do!
5 Rounds

Each round is two minutes. The athlete will sprint to fence and back and use the remaining time to perform as many push-ups until the round is over. One minute of rest after each round. The athlete is scored by the total number of push-ups.


10.9.8.7.6.5.4.3.2.12.3.4.5.6.7.8.9.10 reps OF:
Thrusters 115/85lbs
Kettlebell Swings 24/16kg
(see below for correct form!)
Burpees
overhead squats

Use your lats to help you stop the backwards travel of the kettlebell at the top, and bring the weight back down. Grip the kettlebell hard when it's overhead, and don't purposely hang out there for too long.

Finally, make sure your core is clamped down TIGHT throughout the movement. The momentum from the kettlebell is going to want to take you over backwards. Don't let it.
followed by:

50 Wall Balls
10 Push Ups
40 Wall Balls
20 Push Ups
30 Wall Balls
30 Push Ups
20 Wall Balls
40 Push Ups
10 Wall Balls

God places the heaviest burden on those who can carry its weight. -Reggie White







Nutrition Challenge for next week:

I Challenge you to eat breakfast everyday this week!
And we're not talking a Starbucks nonfat mocha latte!! But a real full on meal.
Note how your attention span, focus and productivity are increased throughout the morning.
Breakfast ideas...
Scrambled eggs spread with hummus and avocado served with a peach on the side.
Pita bread filled with bacon and eggs, mushroom, onions and peppers.
Oatmeal topped with strawberries and walnuts and served with chicken sausage.
On the go? Boil eggs the day before. Bring hard boiled eggs, grapes and almonds.
Corn tortilla with sunny side up eggs, salsa and guacamole.
Turkey bacon and sliced apple spread with almond butter.
Vegetarian? Saute broccoli, onions and oven dried tomatoes in olive oil. Scramble up with tofu.
Scrambled egg whites with Spninach and peppers (my favorite!)

Please share comments below! thanks Lisl

Rainy Day Bootcamp~

“A person starts to live when he can live outside himself.”

-Albert Einstein

good morning!

its a new day, love the rain! can't wait to work out with ya'll today!

20 minutes Cycle Intervals

20 Minutes Treadmill Intervals..beginning with 1 mile run AS FAST AS YOU CAN!

20 Miniutes Bootcamp


10.9.8.7.6.5.4.3.2.1 reps of:
 Clean and press
Pushups
Biceps

Amy rocking out an overhead squat!

You only ever grow as a human being if you’re outside your comfort zone.


- Percy Cerutty
are you taking all the opportunities you can to grow...?

My Butt is Big!

“My Butt is big and Round like the letter C"


Oh my, I love this so much~ I might catch some grief for posting this, but, here's the deal...you gotta love what you got.  All of us are made perfectly. When you are strong and fit and you can do things like lift your babies, run with your kids, chase your husband and maybe sometimes even beat him....you are perfectly made. I know so many people, especially since I work in the fitness industry that are completely obsessed. Each bump, lump, small boobs, big boobs, poking out stomach (my pet peeve about me) back fat...I can go on. "Lisl, can you help me get rid of this?" they spend hours obsessing on each part, time spent working out and thinking about working out and what small amount of food they ate. I know girls who not eat all day and binge at night because they are hungry.  I have watched strong and beautiful women starve themselves, because they love to hear, "oh, you've lost weight!"  I have watched beautiful girls spend hours on the elliptical or treadmill to get in the required amount of hours at the gym.  I have been that girl.  My 40 (ahem) something birthday is approaching and I have learned one thing, at the end of your life God won't ask you if you managed to be a size 4 or 6 till the end.  He will ask you what you did with that beautiful body he gave you.

 Love what you got, be strong, be amazing, don't obsess, and love that big butt!~

“It takes more courage to reveal insecurities than to hide them, more strength to relate to people than to dominate them, more ‘manhood’ to abide by thought-out principles rather than blind reflex. Toughness is in the soul and spirit, not in muscles and an immature mind.”


-Alex Karras
Workout will be posted tomorrow!
I would love to hear your comments below!

Manmakers??

It is November 2 and I was thinking today that the season of celebrating, overindulging and partying is about to begin.  Then comes January when the gym becomes overcrowded with people who have put on weight, neglected themselves, been through too many drive thrus and are 'committed' to change.  How about a new way of thinking?? How about this year, you stay true to your vision for yourself and never lose your commitment to your health. How about this year, you make the more difficult choice to go for that run, to avoid the junk food, to say, "no, thank you". You deserve it and its the best gift ever.

Jennifer shows fantastic form! way to go!

BootCamp buddies!

Megan is an inspiration to us all!

1. Burpee Broad Jump...
Women...to the fence and back...Men to the fence and back and 1/2 way to fence again!
2. For time:

15 Dbell/Kbell Renegade Man Makers
30 Box Jumps
10 Dbell/Kbell Renegade Man Makers
30 Box Jumps
5 Dbell/Kbell Renegade Man Makers
30 Box Jumps
Box (24/20)
Man Maker # – Dbell or Kbell go AHAP (as heavy as possible)
Guys should be around 35-45
Girls should be around 25 pounds

Go heavier if you can. Good strength movement.
here is an awesome description on how to correctly do a manmaker....How to do a manmaker....

Man Maker... The man maker takes the basic push up and adds a variety of progressively challenging elements. The man maker addresses strength, balance, coordination and mid line stability in one movement.

Start by standing with a dbell in each hand and drop into the plank position with one dumbbell in each hand. Ensure you maintain a solid plank position and engage your abdominal muscles. Execute a full range of motion push up by lowering your chest to the floor. Press away from the floor and return to the plank position by fully extending your elbows.

Now that you have returned to the plank position, pull one dumbbell up to your chest (rowing motion) and return it to the floor. Repeat by pulling the other dumbbell to the chest then thrust both feet forward toward hands (as if performing a burpee) and complete a squat clean bringing the dbells up to the catch/rack position (at shoulders) then press both dbells overhead. We will be adding 2 standing lunges. This is one rep. The man maker requires a lot of abdominal and shoulder stability and balance especially during the movement.

Abdominal strength – Complete 100 knees to elbows after the workout.

If being fit were easy, everyone would do it! I'd love to read your comments below!

Overhead Squat-a-Thon...

Nobody made a greater mistake than he who did nothing because he could only do a little.

1. Plio pushups...150...men 200...Full range of motion, hand release from the ground

2. "Overhead Squat-athon"

100 Overhead Squats for time (95, 65)
10 rep Knee to Elbow penalty anytime the bar comes down from overhead.
Thursday
check out this awesome instructional video for information on how to do the OH squat...

http://www.youtube.com/watch?v=PCWLs1jTOVE


3."Filthy Fifty"...get in teams of 2...FIND SOMEONE NEW to workout with so you dont get all chatty!

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders or 100 singles (jump rope)

you can do these in any order that you would like...the jumping pull-ups can be done at the Smith machine and should be done in teams of 2...I would start with one team, tag another team when you are ready to move on.
How’s your nutrition this week? Are you getting the results that you want? Are you reaching your goal?

how wonderful!

One of my favorite things to do is grow a little garden, it is small, but, I love it.  My children help me pick out the plants.  We go to the nursery and decide what to grow for the summer season and we plant together. We work on weeding, watering and upkeep.  This year, we planted sweet potatoes, having no clue how it was going to turn out! Imagine our excitement when these GIANT sweet potatoes started poking out of the ground this fall! So, I am on a mad hunt for recipes that I can use these amazing sweet root vegetables.

Did you know sweet potatoes are high in antioxidants?
Did you know that it is an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron.
Sweet potato, baked, with skin has 95.39 calories!

cherry tomatoes still growing in Mid-October!

sweet potato poking out and ready to eat!

By the way, its so wonderful to be still getting tomatoes in October!
Curried Sweet Potato and Lentil Soup
This thick and hearty soup is packed with spicy flavor. Get it going, then call a friend or spend some time with the kids while it simmers.
SERVINGS 8
COOK TIME 75m
INGREDIENTS

2 tablespoons butter or margarine
2 medium sweet potatoes (about 12 ounces each), peeled and cut into 1/2-inch chunks
2 large stalks celery, cut into 1/4-inch pieces
1 large onion (12 ounces), cut into 1/4-inch pieces
1 garlic clove, minced
1 tablespoon curry powder
1 tablespoon grated, peeled fresh ginger
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon salt
1/8 teaspoon ground red pepper (cayenne)
3 1/2 cups LOW SODIUM vegetable broth
1 package (16 ounces) dry lentils, rinsed and picked through
6 cups water

PREPARATION
1. In 6-quart Dutch oven, melt butter over medium heat. Add the sweet potatoes, celery, and onion and cook, stirring occasionally, until onion is tender, about 10 minutes. Add garlic, curry powder, ginger, cumin, coriander, salt, and ground red pepper; cook, stirring, 1 minute.

2. To vegetables in Dutch oven, add broth, lentils, and water; heat to boiling over high heat. Reduce heat to low; cover and simmer, stirring occasionally, until lentils are tender, 40 to 50 minutes.

Form Matters

The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will. --Vince Lombardi

When you are doing your workouts, are you paying attention to your form? One of the hardest parts about leading group fitness classes is that I can't be everywhere at once...I try so hard to keep you in line, keep your knees back, keep your back straight, keep full range of motion.  BUT, ultimately, its up to you to be more aware of what you are doing during during your workouts. Pay close attention to the descriptions of the exercises. It's okay to perform the movements slowly if you need to in order to get them right — it's better than doing them inaccurately. Try not to use momentum or leverage to complete the moves — you'll only be cheating yourself. It is also better to use lighter weight and do the move right than to load up your bar and do it wrong.  Poor form can significantly hamper the results that you obtain from your weight workout, and it can also increase your chances of injury.  STAY INJURY FREE! If you want results, follow the rules and one of those rules is to use proper form!

Play Hard and stay smart with your workouts...

WARMUP....tabata pushups and tabata squats...I will be looking for perfect form....pushups..chest TO THE GROUND, squats...deep, hips deep, knees behind toes....

For time: 5 rounds...

50 Wallball shots

40 Double unders or 100 singles or 20 tuck jumps

30 Kettlebell swings

20 Walking lunges

20 Knees to elbows

overhead plate carry, 25, 35 or 45 pounds....1 set of lampost suicide runs between each set!

Unless someone like you cares a whole awful lot, nothing is going to get better. It’s not. Dr. Seuss

Thursday AGAIN??!!

"You've got to do your own growing, no matter how tall your grandfather was."

--Irish Proverb--

Sprints...., 15 times

then...For time:
Run 800M...50 Squats...10 Manmakers...Wall ball x 21...Dips x 15...
Run 400M...50 Squats...10 Manmakers...Wall ball x 18...Dips x 12
Run 200M...50 Squats...10 Manmakers...Wall ball x 15...Dips x 9
Run 100M...50 Squats...10 Manmakers...Wall ball x 12...Dips x 6

Kerry has tickets to the GUN SHOW! Do you???

 "Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are shoulder presses, the second 8 are push-ups, the third 8 intervals are L sit-ups...wooohooo!!! I hope ya'll are ready!!!

Travel Workouts...
Simply pick one and do it. No more excuses!
•Run 1/2 mile 50 air squats - 3 rounds.
•10 push-ups 10 sit ups 10 squats - 10 rounds.
•200 air squats for time.
•"Susan" Run 200m 10 squats 10 push ups 5 rounds.
•Sprint 200m and do 25 push ups, 3 rounds.
•10 Handstand push ups and a 200m run 3 rounds.
•Tabata squats and tabata pushups.
•5 push ups 5 squats 5 sit ups, 20 rounds.
•Walk 100 meters on your hands, even if it is 2 meters at a time.
•10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
•Invisible Fran...21-15-9 of air squats and push ups for time.
•Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
•Run 1 mile for time.
•10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
•Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc...up to 10, and then come back down to one.
•3 vertical jumps 3 squats 3 long jumps - 5 rounds.
•Handstand 30 seconds and 10 squats, 8 rounds.
•10 push-ups 100M dash 10x.
•Tabata squats.
•5x 400M sprints.

The Great Pumpkin! Hungry Girl's Pumpkin Pie (http://www.hungrygirl.com/)

We're year-round pumpkin freaks, but fall is when all the "normal" people celebrate the fat orange squash. Check out this recipe. It's SO great!
 You'll need a springform pie pan for this recipe.
Ingredients:
For Crust
2 cups Fiber One bran cereal (original), ground to a breadcrumb-like consistency in a blender or food processor
1/4 cup light whipped butter or light buttery spread (like Smart Balance Light or Brummel & Brown), melted & mixed with 2 tbsp. water
3 tbsp. Splenda No Calorie Sweetener (granulated)
1 tsp. cinnamon

For Filling
32 oz. fat-free cream cheese, room temperature
1 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 cup canned pure pumpkin
1 cup Splenda No Calorie Sweetener (granulated)
1/4 cup light brown sugar (not packed)
1 tsp. vanilla extract
1 tsp. pumpkin pie spice

For Topping
3/4 cup fat-free sour cream
1/4 cup Splenda No Calorie Sweetener (granulated)
1/2 tsp. vanilla extract

Directions:
Preheat oven to 325 degrees.
Combine all crust ingredients and mix thoroughly. Spray a springform pie pan (about 9" wide) lightly with nonstick spray -- make sure to get the sides as well as the bottom. Then evenly distribute c rumb mixture, using your hands or a flat utensil to firmly press and form the crust along the bottom of the pan. Set aside.

In a large bowl, combine all filling ingredients. Using an electric mixer set to medium speed, mix until completely blended and lump-free. Pour mixture into the pan.

Bake in the oven for approximately 1 hour and 20 minutes, until set. Allow pie to chill in the fridge for at least 3 - 4 hours (overnight is best).

Once pie has chilled, carefully release and remove springform top. In a small bowl, mix all topping ingredients together until thoroughly blended. Spread topping evenly over the pie.

Return pie to the fridge until ready to serve. Cut pie into 12 slices.
MAKES 12 SERVINGS
Serving Size: 1 slice
Calories: 160
Fat: 3.25g
Sodium: 579mg
Carbs: 20g
Fiber: 5g
Sugars: 7g
Protein: 15g
POINTS® value 3*