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Tuesday, April 27, 2010

BootCamp this week!

"The person who says it cannot be done should not interrupt the person who is doing it."Join us this week!
Tuesday night 6 pm ....Thursday morning 9:30 am
Thursday am friends, we are ordering tanks and tees for BootCamp on Thursday, so, if you want one, let me know!


For Time:
150 x Push-ups
Every minute on the clock you perform 10 x Box Jumps, then continue with your push-ups. The clock keeps running until you are done with 150 push-ups.
Three rounds, for time
•Walking lunges, 50m
•Count # of steps, do that many burpees

As you contemplate the "suck" factor of this met-con (and attempt to calculate how long you can stretch your legs), Weather permitting, we'll be doing this outside!

•Walking lunges - chest up (no leaning forward), and the back knee kisses (not slams into) the ground. Take big steps, but don't sacrifice quality.
Thruster Ladder.....
do one thruster the first minute, 2 the second, three the third, you are done when you can't complete that many Thrusters in the time prescribed.....
finish with...
hill sprints!
Thursday morning!
" Leg Day"
4 rounds for time:
1 Suicide
40 Air Squats
50 Walking Lunges (w/empty bar or dumbells backracked)
Bar Burps
Ten rounds for time of:
5x Barbell Burpee Clean & Jerk (135 lb/ 95lb)
20 reverse crunches
tabata runs on treadmill...can't wait! wooohoo

5 Lessons in Hardcore Cookin'

got this link from one of our FitCampers...thanks Juli! I love the recipes.... 5 Lessons in Hardcore Cookin'

Sunday, April 25, 2010

Friday FitCamp

WOW!! what a wonderful camp we had on Friday.  We worked out in circuits, hitting the weights at the end to put a finishing touch on our time together.  I have to say that I was so impressed with the tenacity of this crowd of women! Some of you jumped over jumpropes for the first time in many years! Kerry and I really enjoyed our discussions of weight training techniques...hopefully you had an opportunity to explore some this weekend! I am copying the information below that Kerry shared with the group! Try a new technique this week! Remember that it takes 3 - 5 weeks for your body to adapt to what you are doing in the gym, so, continue to challenge yourself!  If its getting easy, time to switch it up! Your fitness is a journey...and what a wonderful journey it is!


Your strength routine is your ally against fighting fat and keeping your body young. It is so important to work all the major muscle groups 2-3 X per week. This can be done as a whole body workout of 1-2 exercises per major muscle group, or as a split routine of a couple muscle groups per day before or after a cardio session. The advantage to whole body workouts is the intensity level that can be achieved, thus burning a maximum amount of calories and fat during the session. A split routine can help you get much stronger and push past strength plateus.
Exercise selection, number of sets and reps can be confusing. The bottom line is this: all the types of sets/ reps combinations are CORRECT! The goal is to constantly challenge the body by mixing it up. All out heavy lower reps in one session, higher rep endurance session the next. It is a MYTH that you will get big as you get strong!!!! Women are just not wired hormonally to get big unless they are taking a steroid type supplement. Weight training will add shape and curve to your body and prevent sag and cellulite. It is truly your best defense against aging, as it also prevents disease like osteoporosis. hetre are some ideas to keep it exciting!


Super setting: Super sets are very popular and an effective way to squeeze a lot into a short period of time. Try super setting at the end or in the middle of your workout but avoid it for your first set as you may want to pump out as much weight as possible for your first exercise. You can super set the same muscle or group or super set opposing muscle groups.

Tri setting: Tri sets are a useful way to overload the muscle in a similar way to super setting but instead of rotating between two exercises you incorporate three in a row. I recommend this if you’re extremely tight on time constraints or if you really want to tear up your muscles. Try this technique first on small muscle groups like biceps and triceps.

Drop sets: Drop sets shouldn’t be done everyday for every exercise but they’re great for the last set of your workout of just to shock your body into producing new results every now and again. How it works is you hit a heavy set on any chosen exercise then immediately strip off some of the weight and pump out some more reps. Then, if you are really feeling it, you drop the weight again and bust out some more reps to failure. This is great for side lateral delt raises. Try starting out with 8-10 reps with 15-pound dumbbells and when you can no longer lift them, drop down to 10-pound dumbbells and repeat until failure. Finally, if you can, pick up the 5-pound dumbbells and go until you can no longer lift them to shoulder level. This creates a wonderful burn in the muscles and fantastic results.

Pyramiding: This is probably the most popular weight training method of all. After a short warm up, begin with a weight that will allow you to pump out 12-15 reps and then proceed to the next set and increase the weight so that you fail at about 8-10 reps then on the last set pick a weight that will allow you to do about 6 reps. This overloads the muscle gradually and works very well. This technique is perfect for beginners because it’s easy yet effective. But if you’ve been lifting for years it doesn’t mean you shouldn’t incorporate pyramid training in your routine. It works wonders for everyone, just be sure you’re lifting to your maximum potential.

Reverse Pyramid Training: This is exactly the opposite of pyramid training. Instead of starting with the lightest weight and doing 12-15 repetitions for the first set you'll reverse the order and begin your first set with the heaviest weight you can handle for roughly 6 reps. This style is best for those looking to build muscle and increase strength. For each set you will decrease the weight (pyramid down in weight, hence, the name "reverse" pyramid) and increase the reps. This technique is extremely energy efficient and will help you increase muscle mass if that’s your goal.

HIIT: High Intensity Interval Training (HIIT) is a style that incorporates alternating low to moderate intensity intervals with high intensity intervals. HIIT is often used by runners or with exercises such as squats. HIIT is considered to be much more effective than normal cardio because the intensity is so high and you are able to increase both your aerobic and anaerobic endurance while burning more fat. Research has proven it to be up to 50 percent more effective when it comes to fat burning. It has also been shown to speed up your metabolism, which helps you burn more calories throughout the day.

German Volume Training (GVT): The goal of the GVT method is to complete ten sets of ten reps with the same weight for each exercise. One way to gauge the proper weight is to begin with a weight you could lift for 20 reps to failure if you had to. For most people, that would be 60 percent of their 1 Rep Max (RM) load. For example, if you can squat 120 pounds for 1 rep, you would use 72 pounds for this exercise. The result? The body adapts to the unusual stress by hypertrophying the muscles involved. This is a wonderful way to add muscle fast but is not to be used year round. Cycle it in and out of your regular program every couple of months.

A few other techniques with a Google search are: Giant sets, Pre-exhaustion, Isotension, partial reps, negative resistance training, staggered sets, Weider’s Perfect 10, fast and slow reps and partner assisted stressed reps.

Recipe: Asian Noodle Bowls

Recipe: Asian Noodle Bowls

Tuesday, April 20, 2010

BootCamp this week...

Join us this week! Tuesday night 6 pm or Thursday morning 9:30 am

"The problem in life is not knowing what to do, but the absence of doing it."

don't forget Hip Hop Hustle for kids tonight at 6:15 in the KidZone!


" Leg Day"

4 rounds for time:
1 Suicide
40 Air Squats
50 Walking Lunges (w/ bar backracked)
Bar Burps
Ten rounds for time of:
10 Barbell Burpee Clean & Jerk (135 lb/ 95lb)
20 reverse crunches
Pushups....50 men, 25 women

"Death by Kettlebell Swing"
Do 1 KB swing the first minute, two KB swings the second minute, three KB swings the third minute… etc.
Continue until you can no longer do the required number of swings in the minute allowed.
The last time I did this workout, I got 29 rounds + 23 swings. And I vaguely recall swearing I would never, ever do this one again. But I do loooove to swing, and my short term memory isn't what it used to be, so here we are...
Race to 100 Thrusters with 5 Burpees at the top of every minute.
Race to 100 Pistols with a Partner...break it up with 5 pushups at the top of every minute~
WOD: Sit Ups and Swings …

For time:
10 Abmat situps
1 Heavy Kb Swing
9 Abmat situps
2 Heavy Kb Swing
8 Abmat situps
3 Heavy Kb Swing
7 Abmat situps
4 Heavy Kb Swing
6 Abmat situps
5 Heavy Kb Swing
5 Abmat situps
6 Heavy Kb Swing
4 Abmat situps
7 Heavy Kb Swing
3 Abmat situps
8 Heavy Kb Swing
2 Abmat situps
9 Heavy Kb Swing
1 Abmat situps
10 Heavy Kb Swing

WOD - --- AMRAP in 30 Minutes....
50 Box Jumps
50 Kettlebell Swings on the deck
50 Squats - go HEAVY
50 Pushups on your TOES
50 OVERHEAD walking lunges outside
50 tuck jumps....... finish with 50 ab ball throws against wall
Portable Pancake
Whether you're flying to work or on the road all day long, the last thing you want to do is juggle containers or be tempted by processed treats. Instead, try these travel friendly, portable oatmeal pancake:

Mix seven to eight egg whites, a cup of dry oatmeal and a touch of water in a nonstick skillet. You can also add a chopped banana or one-third cup of raisins. When the pancake starts to firm up, flip it over and cook it through. Put the pancake in the fridge to let it harden, then toss it in a ziplock bag so that it's ready for any trip. If you're on extensive travel, eat half the pancake for meal one and the other half for meal two.
Once you have your quick and easy meals ready to go, you can concentrate on other things – like your workouts. Now get out there and win it!

Monday, April 19, 2010

Apple Cinnamon Protein Bars

Apple Cinnamon Protein Bars

This past Friday we talked about options other than store bought snack bars that are loaded with artificial ingredients and sugar.  These are good and can be combined with other clean ingredients! Possibilities are endless!

•2 cups rolled oats

•4 scoops vanilla whey powder

•6 tbsp peanut butter

•1 tbsp cinnamon

•1/4 cup raisins or cranberries

•one unsweetened applesauce cup (such as Mott’s)

•1/4 cup water

Mixed all ingredients except water, then add water until powder is absorbed and mixture is still crumbly. Flatten into a 9×9 pan and stick in the fridge to harden.
Makes 8 servings, at 210 calories, 9g fat, 4g fibre, 23g carbs, 16g protein.

9 Ingredients to avoid in processed foods

in FitCamp on Friday we talked about eating 'clean' and what that means, I ran across this article about processed foods and some of the Ingredients to look for.  I added the link to the article so that you could read more.

9 Ingredients to avoid in processed foods

by Brett Blumenthal - Sheer Balance,  If you know me at all, you know that I’m an advocate for whole, unprocessed foods. However, many of us inevitably turn to packaged or processed foods when we are short on time. Maybe we grab a frozen dinner or pizza for a quick dinner for our family. Maybe we grab a quick nutrition bar to satiate our hunger until we can sit down for a real meal. Or maybe, we just don’t like to cook. Whether we like it or not, packaged and processed food has become a huge part of our food industry and, as a result, a part of many of our diets.

Although there are some brands that I hugely advocate for, there are many more that border on outright unhealthy and “scary.” Many packaged foods that seem healthy often contain fillers, preservatives and other ingredients you don’t want in your diet. It is always preferable to choose products that have only a handful of ingredients, all of which should be recognizable. One test to know whether an ingredient is healthy is to ask yourself whether your grandmother would recognize it. If not, there is a good chance the ingredient is less natural food and more man-made chemical. Another good test is whether or not you can easily pronounce the ingredient. If you feel like you need a science degree to pronounce it properly, chances are the ingredient is worth avoiding.
If you do have to resort to a processed food for a snack or dinner (anything canned, packaged, etc.), try to avoid those that contain the ingredients listed in the following chart. Although this isn’t an exhaustive list, these ingredients are some of the most highly processed and least healthy of all:
Ingredient Why it is Used Why it is Bad
Artificial Colors Chemical compounds made from coal-tar derivatives to enhance color.
Linked to allergic reactions, fatigue, asthma, skin rashes, hyperactivity and headaches.
Artificial Flavorings Cheap chemical mixtures that mimic natural flavors.
Linked to allergic reactions, dermatitis, eczema, hyperactivity and asthma
Can affect enzymes, RNA and thyroid.
Artificial Sweeteners
(Acesulfame-K, Aspartame, Equal®, NutraSweet®, Saccharin, Sweet’n Low®, Sucralose, Splenda® & Sorbitol) Highly-processed, chemically-derived, zero-calorie sweeteners found in diet foods and diet products to reduce calories per serving.
Can negatively impact metabolism
Some have been linked to cancer, dizziness hallucinations and headaches.
Benzoate Preservatives
Compounds that preserve fats and prevent them from becoming rancid.
May result in hyperactivity, angiodema, asthma, rhinitis, dermatitis, tumors and urticaria
Can affect estrogen balance and levels.
Brominated Vegetable Oil
Chemical that boosts flavor in many citric-based fruit and soft drinks.
Increases triglycerides and cholesterol
Can damage liver, testicles, thyroid, heart and kidneys.
High Fructose Corn Syrup
(HFCS) Cheap alternative to cane and beet sugar
Sustains freshness in baked goods
Blends easily in beverages to maintain sweetness.
May predispose the body to turn fructose into fat
Increases risk for Type-2 diabetes, coronary heart disease, stroke and cancer
Isn’t easily metabolized by the liver.
(Monosodium Glutamate)
Flavor enhancer in restaurant food, salad dressing, chips, frozen entrees, soups and other foods.
May stimulate appetite and cause headaches, nausea, weakness, wheezing, edema, change in heart rate, burning sensations and difficulty in breathing.
Olestra An indigestible fat substitute used primarily in foods that are fried and baked.
Inhibits absorption of some nutrients
Linked to gastrointestinal disease, diarrhea, gas, cramps, bleeding and incontinence.
Shortening, Hydrogenated and Partially Hydrogenated Oils
(Palm, Soybean and others) Industrially created fats used in more than 40,000 food products in the U.S.
Cheaper than most other oils.
Contain high levels of trans fats, which raise bad cholesterol and lower good cholesterol, contributing to risk of heart disease.
Have you checked your ingredient lists recently? Do they contain any of the above? Have you tried cutting some of these ingredients out?Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

Friday's FitCamp was a FUN beginning to our much more to come!
Lisl and Kerry

Tuesday, April 13, 2010

BootCamp this week

I like for things to happen and if they don't happen I like to make them happen.

 -Winston Churchill
BootCamp this week!

Here's a little of what we are doing in BootCamp this week!
warm up...Sprint 400 m Tabata Push-Ups Sprint 400 m Tabata Sit-Ups Sprint 400 m Tabata Air Squats Sprint 400 mTabata shoulder presses
Mankillers!!! For those of you who don't know, a mankiller is a particularly formidable beast. It involves a burpee and some dumbbells. Start off holding the dumbbells, when you hop the feet out do the pushups on the dumbbells, instead of hop & clap overhead, when you come up power clean and push press the DBs
This is a "prison style" workout. Start at one end of the room, perform the movement, then walk to the other side of the room and continue. The bigger the room, the tougher the workout.
15 one-hand KB swings, left (24K/16K)
Farmer's walk (to the other side of the room), left
pistol times 10(one leg squat)
14 one-hand KB swings, right
Farmer's walk, right
pistol times 10(one leg squat)
Continue swings and farmer's walks, alternating hands, down to 1 rep

The workout ENDS with one last farmer's walk
Special bonus: If you have to put the kettlebell down at any point… do 10 push-ups. Scaling options - do 2-hand swings instead, and/or drop the Rx'd weight, and/or start at 10 reps instead of 15.

"Death by Kettlebell Swing" (24K/16K)
Do 1 KB swing the first minute, two KB swings the second minute, three KB swings the third minute… etc.
Continue until you can no longer do the required number of swings in the minute allowed.
Rx'd = Russian swings
We did this workout before, I got 29 rounds + 23 swings. And I vaguely recall swearing I would never, ever do this one again. But I do loooove to swing, and my short term memory isn't what it used to be, so here we are...
"Tabata What?"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are kettlebell swings, the second 8 are v-ups, the third 8 intervals are shoulder presses, and finally, the last 8 intervals are push ups. There is no rest between exercises. 32 intervals total
For time:
25 - 20 - 15 - 10 - 5
Sumo Deadlift High Pull (w:55 m:75)
Wall Ball Shots (w:14 m:20)
Black Box WOD 5 rounds for time of:
15 one-arm KB high pulls L&R ea.
10 single leg DL L&R ea.
10 Box Jumps

10 Ways to Cut Calories from Mark's Daily Apple

Snip, Snip.

Ultimately, optimal health is more about what you put in your body, not how much. But "how much" does matter to some extent, regardless of what you are eating. A grass-fed steak may be one of the most nutritious foods on earth (bring on that saturated fat), but it shouldn't cause your grocery cart to list to one side.

I eat about 50% of my calories from fat these days, and I've never been healthier or leaner. Eating so much fat keeps me sated so I don't crave huge portions or plates piled high with goodies. That's a nice side effect of eating for my health first and foremost. If you've adopted the Primal Health philosophy of consuming plenty of natural fats, protein and produce, you've taken care of the "what" part of eating, and your body will benefit for years to come because you're eating for your body's blueprint.

However, if you are still carting around a spare tire or not-so-lovable handle the "how much" still matters. Back to that grass-fed steak. While it's healthy, none of us needs more than a few juicy ounces of it at a time (jeez, I'm making myself hungry here). Eat as healthy as you want to eat, but to lose weight, the old rule is still true: you must cut calories. Of course, certain foods will optimize your metabolism. Carbohydrates are a recipe for metabolic and immune disaster. But at the end of the day, calories do count. Here are some easy ways to cut back if you've got a few clingers:
10. Cut meat portions in half.
I'm a huge proponent of plenty of protein – at a minimum, 100 grams daily. But often, meat portions are too big. This is especially true in restaurants, but Carrie and I have noticed the prevalence of gargantuan steaks and step-aside-turkey chicken breasts at the market these days, too. (Attack of the bionic meat?) 3-6 ounces is plenty. Focus on source, flavor, and quality, not quantity.
9. Cut out the (hefty) toppings.
I love loading up my daily salad with plenty of ingredients – usually at least a dozen. But I choose low-calorie vegetables, and a good source of protein, rather than fried, crunchy, caloric toppings. Top your salads with veggies, not cheeses and nuts, if you are trying to lose weight. Top `em even if you aren't, in fact.
8. Eliminate starchy vegetables.
If you are lean and healthy, things like yams and carrots are fine. But they do tend to have more calories than greens and cruciferous vegetables, so mind those starchy squashes and tubers if you want to lose a few pounds.
7. Cut legume portions in half.
Peas and other legumes like chickpeas and kidney beans are rich in vitamins and fiber. They also contain good vegetarian protein and healthy fats. But they're very caloric. If you want to lose weight, cut those lentil, pea, and bean portions in half.
6. Eat only one snack daily.
Snacks can often be as caloric as a meal, particularly things like cheese and nuts. A handful is fine; anything more is a meal. Pay attention to the small bites you take throughout the day because they do add up more than you think.
5. Replace a meal with a protein shake.
If you really want to drop some serious weight (more than those last 5 or 10), replace a meal with a quality, dense shake. Mine packs a generous serving of protein and fiber for minimal calories and virtually no sugar.
4. Replace fruits with vegetables.
Fruits contain sugar, which is fine in limited amounts. But fruits are simply higher in calories than vegetables, something many folks don't know. Replace those fruit snacks with vegetable snacks for equal – or better – nutrition and fewer calories.
3. Use less oil in cooking.
Try using a tablespoon of oil on a lower heat setting instead of liberal pours. I personally don't watch my fat portions much, but my metabolism is set at a high level through years of training and living the Primal lifestyle. As your body adjusts, you'll be able to eat more calories.
2. Watch the nut portions.
Nuts are an amazing nutrient source – protein, fat, fiber, vitamins galore. But they are incredibly high in calories. A serving size is a handful, not a pack.
1. Drink only water.
To really lose weight, make sure you aren't drinking your calories! (Unless those calories are replacing a bulk meal.) Limit alcohol and eliminate dairy and juices.
10 General Physical Skills

1. Cardiovascular/Respiratory Endurance - The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - the ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity

Friday, April 9, 2010

whats going on this weekend?

Spring is here which means more outdoor fun is in store for you! It’s just about time to clear the closet of those heavy, winter clothes!
How will you feel about your body in the new, more revealing spring fashions?
This is your opportunity to establish a true metabolism boosting, fat burning, full body toning workout plan.
We all deserve to look our very best as we anticiapte the arrival of warmer weather. But this waiting game does not have to be spent in fear….fear of wearing shorts again or trying to slip into a summer tank..come see us at Pivotal and lets get your Spring started right!

This Saturday...
8:15 cycle with Laura
9:30 Cycle with Sarah
10:30 Pump with Stephanie
10:30 Yoga with Kaja..
...and we are having an awesome TAG TEAM workout with Jessica and Lisl!!
Basic Step and Hip Hop Hustle! 9:30 am Saturday

30 mins of step followed by 30 mins of Hip Hop hustle!...come play!

Thursday, April 8, 2010

Secrets from Weight Loss Winners!

This is an awesome post from

Are you looking to lose some weight? Do you want to keep it off – for good? Have you lost weight, but just can’t seem to keep it off? We now know that there are some very important strategies for maintaining that lost weight. Read on for your strategies for success…

•Weigh yourself regularly- Weekly weigh-ins are better than daily ones. If you weigh yourself daily, you may get very frustrated when the number creeps up by one or two pounds overnight (usually just water retention). Choose one day a week (I like Wednesday mornings), and weigh yourself just after you’ve woken up and used the bathroom (sans clothing). Record this in your food journal. You’ll be able to track your progress and see any true weight fluctuations. Healthy weight loss is 1/2-2 pounds per week. Remember, in the week before and during your period, your weight will go up due to water retention and the thicker endometrial lining. Don’t look at it as an increase in fat weight nor as a time to panic. Maybe it’s a great week to take a vacation from the scale.

•Keep a food journal – Writing down what you eat, how much you eat, and when you eat keeps you honest and allows you to see any patterns to your eating. If you’re trying to keep your calories in a certain range, writing down everything you eat and drink will help you be more successful.

•Exercise every day - If you want to lose weight and keep it off, you have to get active to burn calories and build muscle mass. Cardio is a great calorie-torcher, but don’t forget to incorporate some weight training to stimulate your muscle mass, which will increase your metabolism. Throw in a little yoga and pilates to round out your exercise program.

•Eat breakfast – When you wake up from your oh-so-restful beauty sleep, you need to break the overnight fast that lasted 10-12 hours and jump-start your metabolism. The best kind of breakfast has some kind of protein (egg, yogurt, cottage cheese), a whole grain (oatmeal, quinoa, sprouted-grain bread), some fruit or vegetables, and a little healthy fat (avocado, olive oil, ground flax seed, nuts). This kind of meal will keep you energized for hours.

•Eat often - Small, frequent meals (“mini-meals”) are better at controlling your hunger and keeping your metabolism elevated. Think about splitting your calories into 5-6 feedings, about every 2-4 hours. To be able to accomplish this, you have to plan it out ahead of time and be prepared – take your food with you to work or on the go.

•Know why - What is your reason for wanting to lose weight? A better job? To attract a boyfriend? Upcoming class reunion? Unfortunately, these types of reasons won’t lead to long-term weight loss success. If, on the other hand, you said your reasons are to be healthier, to reduce your risk of heart disease and diabetes, to feel better, to sleep better, to have more energy, or to have more self-confidence, then you’re on the right path!

Tuesday, April 6, 2010

BootCamp this week and a smoothie recipe....

BootCamp this week!!

Join us Tuesday night at 6 pm

or Thursday morning at 9:30 am Ladies only!

It is our attitude at the beginning of a difficult task which, more than anything else, will affect it's successful outcome.William James

50 Wall Balls 20 lbs.

10 Push Ups

40 Wall Balls

20 Push Ups

30 Wall Balls

30 Push Ups

20 Wall Balls

40 Push Ups

10 Wall Balls

50 Push Ups

Complete 7 rounds of:

Sprint 100 yds.

20 Thrusters.


warm up...For time:

150 Wallball shots, 20 pound ball

50 - 40 - 30 - 20 - 10


Kettlebell swings

Push ups

Five rounds for time of:

5 x Push Press (185 lb/ 100 lb)
10 x Burpees
21 x KB Swings
15 x SDHP (Sumo Deadlift High Pull)
9 x Overhead Squat
suicide runs

Fitness Celebrity Jennifer Nicole Lee Shares 5 Fitness Tips to Help Women Fit Into Their Skinny Jeans Again
A lot of women would love to be able to fit into their skinny jeans again or even be able to buy their very first pair.

Myself and weight loss success story and fitness celebrity Jennifer Nicole Lee are on a mission to help them do exactly that.

"There are many simple things women can do to prevent overeating. Getting a little education on proper nutrition can go a long way toward helping them fit into those sexy jeans" according to Jennifer.
I urge all women looking to lose weight to take the following nutrition tips seriously.
Women can avoid lots of unwanted calories that pack on the pounds, just by following these simple fitness tips.

Eat small meals or snacks every few hours. Going too long between meals slows down your metabolism and increases the chances of binge eating.

Eat your food slowly. Remember what mom used to say, "chew your food"

Plan your meals. This way you're never left hungry without the proper nutrition.
Water. Water. Water. Drinking plenty of water can help you feel full.
Stay away from simple sugars and processed foods which cause you to quickly feel hungry again.

Banana and Honey Smoothie

A hot favorite, this banana and honey combo is a good option for a light breakfast or snack. It contains carbohydrates, potassium and phosphorus.

2 ripe bananas

2 cups (17 fl oz) low-fat soy milk

1 tbs honey or maple syrup

2 tbs low-fat plain yogurt

Prep Time: 10 minutes

Cooking Time: Nil

Serves 2   Place the bananas and soy milk in a blender. Add the honey or maple syrup and yogurt and blend until frothy.
HINT: You can substitute a variety of soft fresh fruits or rehydrated dried fruits for the bananas.
Nutrition per serving: Energy 1069 kj (255 cal): Fat 1.5 g: Carbohydrates 47.4 g: Protein 12.1 g

Agave sweetener

I ran across this interesting article today on the dangers of using Agave Sweetener.  It is interesting to me because I just bought some last week after hearing from friends that they use it in their tea, coffee and cooking to avoid sugar. I liked it on bread as a 'jelly' but couldn't stomach the thought of using it in my coffee.  I am completely addicted to using Splenda and keep trying other sweeteners and have not found one I like that makes me morning coffee is just too important to mess up! Anyway, read on and feel free to share your thoughts!

Monday, April 5, 2010

Jamie Oliver ---good stuff!


EVERY woman can achieve her personal best
HEALTHY comes in all shapes and sizes
FOOD is a blessing
EXERCISE can be enjoyed
YOU can achieve balance and live joyfully
How Is FitCamp Different Than Other Fitness Camps?

Even if you are not in shape you can do FitCamp!

We proudly offer an exceptional fitness experience catered to women of all ages, shapes, sizes, and fitness levels. Wherever you are, you will always feel encouraged, never feel left behind or like you are waiting on someone else.

In addition to having accredited certifications, FitCamp trainers have over 30 years combined in the fitness and wellness industry.

Everyday is filled with variety! You will enjoy obstacle courses, strength training, a variety of cardio, Pilates and yoga based stretching and more!

**Important** Commitment and consistency are key to getting the results you want from camp. Make sure you are there! You've made the commitment--you owe it to yourself to follow through!!!

Achieve What You Thought Was Impossible!
April 16th - May 28th 2010 Fridays 9- 10:30am Meets in Ladies Studio

Fee for 6 weeks
$179 nonmembers includes 6 week pass to club!
$149 for Members
FitCamp is a fun filled fitness program that offers fitness instruction, nutritional counseling & motivational training - packed with fun and energizing activities designed to help you reach your fitness goals. FitCamp is designed to keep your workouts fun and dynamic while taking you to the next level in endurance, strength and flexibility. This year we are focusing a larger portion of our time to nutrition!
with over 30 years between them, Lisl Windham and Kerry Kraynak will lead
Whether you are a beginner, an avid fitness enthusiast or just tired of the same old routine, this program is for you. Register today and make FitCamp a part of your wellness solution.

Imagine it. We'll help you make it happen.
75 min workout 15 min weekly lecture
15 min weekly individual nutrition consult healthy diet
fitness homework constant email support cute tee
REMEMBER Registration Deadline is Monday, April 12, 2010!


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