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BootCamp This week!

TONIGHT at Pivotal...no excuses, come workout with us!!

4:45 Cardio Sculpt

5:45 Turbo Kick or Pilates

don't forget..Kids Hip Hop tonight at 6:15!!

6:00 BootCamp

6:45 Zumba
7:00 YOGA


BOOTCAMP THIS WEEK!

 There is no exercise better for the heart than reaching down and lifting people up.

-John Andrew Holmes

FITCAMP LADIES Bonnie and Julia!

Tuesday night  WOD

Tabata Mash-Up..
Round 1 = push ups and dips
Round 2 =shoulder presses and Biceps

Each round is 8 minutes of tabatas (20 sec work, 10 sec rest). Mash-up means you go back and forth between the two exercises, so round 1 would be push ups,dips, push ups dips etc. until youve done 8 sets of each. There is no rest between rounds; total 16 minute workout. 


Run, Forrest, Run!
Box Jumps 20
 run 400m
lunges

 run 400m
 Burpees
run 400m


This is a partner WOD.  One person will begin with box jumps while the other begins the 400m run.  Player 1 will do as many box jumps as possible till the other person gets back from the run, then the players switch.  Your rep count is continuous through the entire workout and it is for time also.  Your score is your time and your total reps.                                      

GO KERRY!

Thursday 10 am

we are doing a GIANT circuit!

each group will spend 15 minutes in each of the following stations!

1.

L Sit

30/30 for 15                                                                                                                 
Hold the L sit for 30 seconds on, 30 seconds off for 15 minutes

2.

5 rounds for time

sprint up and back

One arm KB swings, 15L/15R (24K/16K)

20 push-presses (65#/45#)

30weighted dips



3.

Overhead Squat each set, get heavier...
5 - 5 - 5 - 5 - 5

4.

"Kelly"

15 minutes of 

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

"Age wrinkles the body, quitting wrinkles the soul."

Weak or strong...
... your choice...
Stake. Your. Claim.

Maria's got big GUNS!

Bring your goals out from the shadows, give them substance, and say them out loud, in public, right here. Make them REAL, and commit to hitting them, whether it be a month from now, six months from now or this time next year. Need some help with the details? Tell us where you are and what you want and wefll help you figure out exactly what to shoot for.

If you do this, we promise to support you in those goals, through our programming, our coaching and our encouragement. And when you finally hit that amazing goal you have set for yourself, we will publicly and enthusiastically celebrate your victory.

Heck, well even give you a day or two before asking, What's next?

 

                                                                                         

 

Kids Hip Hop!

KIDS HIP HOP!!

tonight at 6:15...bring your children to the Kids Zone!

BootCamp this week and emotional eating!

Bootcamp Workout for Tuesday, May 18

don't forget we have Hip Hop for KIDS tonight at 6:15!


Perform the following on the minute, each minute for 15 minutes:
5--DB Thrusters
5--Burpees
These will be plenty hard with just body weight thrusters if you don't have any dumbbells. The goal is to finish the "work" during the first 30-35 seconds, resting the last half of the minute. I did this at the gym with 15# DBs and it was really tough, especially since my body was pretty sore from the previous 2 days of working out. If you choose to use no weight, be sure to "mimic" the movement your hands/arms would make during the thrusters.
WOD:
Each of the following 5 Rounds has a 4:00 time limit, the remainder of which is used to execute as many repetitions as possible for the prescribed movement.

400m Run / Max Reps x Wallball (20/14lbs)

Rest :30

400m Run / Max Rep x Sumo Deadlift High Pull (75/65lbs)

Rest :30

400m Run / Max Rep x push ups

Rest :30

400m Run / Max Rep x Push Press (75/65lbs)

Rest :30

400m Run /max reps walking lunges


finisher...10 cleans then sprint

9 cleans then sprint

etc…..until you get to 1 clean then sprint...ohh, I can't wait to do this one!!!

How to Beat Emotional Eating

I found this great piece of information from
http://www.healthhabits.ca/2008/05/13/how-to-beat-emotional-eating/

Are you an Emotional Eater?

Do your feelings drive your appetite and your eating behavior?

Do you eat when you are not hungry?

Do you continue to eat when you are full?…stuffed?…about to explode?


Do you ever find yourself on the couch with your hand at the bottom of a LARGE bag of chips?

Do you eat like this while you are alone?

When you are bored?

When you are stressed?

To take your mind off of your problems?

Do you feel guilty about this behavior?

YES
Then you are an Emotional Eater.

You’re not alone.

Janet Jackson and Britney Spears are celebrity examples of Emotional Eaters



So What Do I Do?

If you think that your manner of eating may constitute a threat to your health, please contact your doctor.



And here is some solid reference info:



Wikipedia lists 25 different types of eating disorders

Medscape has a good Eating Disorder Resource Centre

The Canadian National Eating Disorder Information Centre (NEDIC) has lots of info & resources

The Mayo Clinic

What Do I Do Right Now?!

One tool you should look into right away is Mindful Eating.



Here are some links to mindful eating sites.



TCME

CAMP System

Dr.Susan Albers

Amazon book list

In the past few years, the practice of mindful eating has grown out of the more generalized psychiatric practice of Mindfulness Meditation, made popular by Jon Kabat-Zinn.



It finds it’s origin in Buddhist teachings. The Buddhist practice of Mindfulness can be defined as “awareness of one’s thoughts, actions or motivations”.



A similar practice is currently being espoused by Oprah’s protege, Mr. Eckhart Tolle.



TLC’s – I Can Make You Thin with Paul McKenna employed mindful eating in it’s weight loss plan.



In the 1920’s, Horace Fletcher was the diet guru of the day with his theory of Fletcherizing.



Mindful Eating – The Basics

Eat consciously. By this I mean:



Take a bite of food

Put down your implements/sandwich/glass/etc…

Chew your food

Taste your food

Enjoy your food

Repeat until you ‘think’ you are starting to feel full

Stop Eating

Eat again when you are hungry – not bored or nervous – listen for a ‘grumbly tummy’

That’s It.

HIIT Training...what is it?

HIIT Training...what is it?

how to turn YOUR body into a fat burning MACHINE!

did you know that HIIT is 9x more effective at burning fat than endurance cardio?
There are so many fat loss and fitness articles that talks about the value of interval training for fat loss. In fact the term HIIT (for High Intensity Interval Training) is thrown around so much that many people just assume they know what it is.

What is HIIT? How can we use it to help us get fitter and leaner? What are some different workouts that we can try?

Well, if you are a fitness nerd like me, you want to know the science....so here it is:

A recent study, done in Canada at McMaster University and often referenced as the Gibala Study after lead researcher Martin Gibala, compared 20 minutes of high intensity interval training, consisting of a 30 second sprint followed by a four minute rest, with 90 to 120 seconds in the target heart rate zone. The result was amazing. Subjects got the same improvement in oxygen utilization from both programs. What is more amazing is that the 20 minute program only requires about two minutes and 30 seconds of actual work.

A second study that has become known as the Tabata study again shows the extreme benefits of interval training. Tabata compared moderate intensity endurance training at about 70 percent of VO2 max to high intensity intervals done at 170 percent of VO2 max. Tabata used a unique protocol of 20 seconds work to 10 seconds rest done in seven to eight bouts. This was basically a series of 20 second intervals performed during a four-minute span. Again, the results were nothing short of amazing. The 20/10 protocol improved the VO2 max and the anaerobic capabilities more than the steady state program.

From ...http://ericcressey.com/interval-training-hiit-or-miss

What does this mean for us??

Here's the deal, low intensity training only burns fat calories for the amount of time you are working out. This means that as soon as you stop exercising, fat burning basically stops. BUT! High intensity training will spike your metabolism and keep it spiked for the rest of the day, sometimes up to 24 hours! This means that you will continue to burn calories and fat all day long. This is called the afterburn effect. With HIIT training, fat is not burned much during the workout, rather it is burned for the rest of the day. That is a powerful fat burning system and one that really works. This sustained oxygen consumption is known as excess postexercise oxygen consumption (EPOC), or oxygen debt.

Here are some examples of HIIT

Beginners....

sprint 30 seconds

rest 90 seconds

6 – 8 sets
remember, beginners, your sprint can be a SUPER FAST walk, you don't have to run, as long as you increase your effort....

Intermediate...

sprint 30 seconds

rest 60 seconds

8 – 10 sets

Advanced...

sprint 30 seconds

rest 30 seconds

10 – 12 sets seconds

Most beginner workouts start with 30 seconds workouts, If you are beginner please make sure that you stretch, warm up and warm down properly for every workout.

HIIT is not only great for fat burning but also has other great

 “side effects”

Increased Lactic Acid Threshold - Lactic Acid is that burning feeling you get when you work out very intensely. Increasing this threshold means you will be able to do more work, at higher intensities, which means more fat burning and better results.  

Shorter Workouts - Which would you rather do, spend 30-60 min. working out while listening to your high energy dance mix MP3, or just 4-12 minutes of increased intensity while listening to AC/DC and then you are done? (AC/DC is not a requirement, by the way, but is a great addition to this kind of workout!)

Improved Cardiovascular System - While trying to recover between interval bouts, your aerobic system has to work hard to overcome the oxygen debt caused by the lactic acid. This in turn helps to increase your aerobic capacity as well. Your over all cardiovascular system will be better off. So not only is your anaerobic system worked, but your aerobic system is as well. By the way, this is how most athletes train.


HIIT is basically the alteration from high intensity to low intensity training. It can be done with any facet of exercise, have it be running around the track, on a bike, in a pool, on a treadmill, using an elliptical, etc. There are no set time limits you must stick to, just as long as you alter the intensities.

To create your own HIIT workout, keep the following parameters in mind:

1. The workout should include short, intense bursts of activity
2. These should be followed by periods of active recovery - you will still be exercising, but at a lower intensity to allow your heart rate to return to normal
3. HIIT sessions typically should not last more than 20 - 30 minutes

Tips & Warnings

Don't rush into this workout. Start your training with just 5 maximum speed intervals and work your way up. You'll find that the more you do it, the shorter your rest breaks will be.

Don't go overboard. Doing just 10 maximum speed intervals is enough to keep your metabolism high for at least a day. Any more, and your body isn't going to respond well.

Don't do HIIT on consecutive days...keep it to 2 - 3 times a week

For more advanced exercisers, sprinting can be on of the best HIIT exercises and is best when done around a track. One way to train on the track is to sprint the straightaways and walk the corners. Do this for a mile, running as fast and as hard as you can on the straightaways.

Like any exercise program, it's no good unless you have the proper diet. Stick with your HIIT training and eat well, and you'll see the pounds start to come off in no time.

Always make sure you are healthy enough to start any new exercise plan. HIIT will elevate your heart rate. Check with your doctor to make sure you're healthy enough to start this program.

The HIIT approach to cardio exercise is very physically demanding and isn’t for everyone. If you have any cardiovascular problems or other health concerns that limit your ability to exercise at very intense levels, or if you are relatively new to aerobic exercise or not already in good shape, HIIT is not for you—at least for now. If you have any doubts or concerns about whether it might be safe for you, check in with your medical professional before trying HIIT.

REMEMBER!! Stay hydrated and drink lots of water following your workouts~

Do you ever include intervals in your training? Have you ever tried HIIT, if so, what did you think?

BootCamp this week...

"We are what we do repeatedly. Excellence, therefore is not an act but rather a habit."- Aristotle

Tuesday night 6 pm the Cave or

 Thursday morning...9:45 am Ladies Area

At Pivotal's BootCamp.... you can expect to work out hard. With your friends. And have fun.

People are at the heart of BootCamp.... You won't find a community like this anywhere else.

Brothers and sisters in arms.

Co-commiseraters.

CheerLeaders.

Tell it like it is'ers.

Friendly competitors.

The real secret of BootCamp is having a positive community of like-minded individuals truly dedicated to success; yours and theirs!

Bootcamp this week and Top 10 Muscle Building Foods~

A hero is one who knows how to hang on one minute longer.

- Novalis

join us Tuesday night in the Cave (behind Kids Zone) at 6 pm
or Thursday morning at 9:45 am Ladies area~
all members are welcome, options are always shown for beginners or those who are more advanced!
TUESDAY NIGHT...
For max reps:
2 minutes burpees.
Rest 1 minute.
2 minutes dumbbell plank row (w:30's m:45's)
Rest 1 minute.
2 minutes goblet squat (w:35 m:45)
Rest 1 minute.
2 minutes knees to elbow using bar.
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups (weighted!)
50 KettleBell swings
Bar Burps
AMRAP in 15 minutes
5 Barbell Burpee Clean & Jerk (135 lb/ 95lb)
30 floor wipers
THURSDAY!
For time:
4-Cone Suicide
50 Walking Lunge Steps
4-Cone Suicide
40 Pullups/dead rows
4-Cone Suicide
30 Pushups
4-Cone Suicide
20 Wall Ball Shots (w:14 m:20)
4-Cone Suicide
Painstorm...(don't you love that!!!)
Complete as many rounds as possible in 20 minutes (AMRAP):
5 x Deadlifts (75 lb/ 45 lb)
5 x Power Cleans
5 x Front Squat
5 x Push Presses
5 x Overhead Squats
Met-Con:
21-18-15-12-9-6-3
Overhead Squat (45lbs./65lbs./25% or 50%)
Push-Ups
Sit-Ups with Medicine Ball Toss

Top 10 Muscle Foods

1. Beef
How: Grass-fed, hormone-free, basically as natural as possible.
2. Eggs
How: Free-range and eat everything but the shell. Do not fear the yolk, there are quality nutrients in there.
3. Salmon
How: Ocean-grown (not farm raised) as I like to call them.
4. Broccoli
How: Straight up, in a meal, raw, take them any way you can get them just as long as they aren't smothered in unhealthy processed cheese.
5. Spinach
How: Same as broccoli, Spinach now rivals lettuce as the base of any healthy salad.
6. Berries
How: Take you pick (strawberries, blueberries, raspberries, blackberries, etc.). They stand alone, go great on top of #5, and are preferably eaten fresh.
7. Nuts
How: On top of #3 or #5, all by themselves, nuts are a power food. Just remember that peanuts are at the bottom of the healthy ladder when it comes to nuts.
8. Tomatoes
How: In #2, next to #4, on top of #5, or all by themselves. Cooking tomatoes actually helps your body�fs ability to get the most out of this fruit�fs antioxidants by making them more bio-available.
9. Chicken
How: The forgotten healthy staple, preferably grilled, add some lemon, you know the drill.
10. Greek Yogurt
How: This one is my personal favorite power food. What would your #10 pick be?
here is a neat link to the top 125 muscle building foods!
http://www.todayfitness.net/articles/bodybuilding_foods.htm

The person who says it cannot be done should not interrupt the person who is doing it.

-Chinese Proverb