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Thursday, February 24, 2011

Conversation Piece

I just use my muscles as a conversation piece, like someone walking a cheetah down 42nd Street.
- Arnold Schwarzenegger


love that quote! To me fitness is always something exciting to talk about! What better conversation is there than a new clean recipe, a cool workout, or someone's latest achievement! Speaking of conversations, what are yours like with YOURSELF? Most of the women I know do this all the included! Are there times where you find yourself saying "I can't" or putting yourself down? This negative self talk is a self-fulfilling prophecy.  If you consistently tell yourself things like, "I can't do it," "I'll always be fat," you are talking yourself out of improving and living a healthier life. You're setting yourself up to fail. What are your negative self perceptions? Can you shift from seeing only the negative about yourself to seeing the positive? I challenge you to find the positive in the things about yourself, affirm yourself every day! You really ARE amazing - I promise!

Today's Workout...

40 yard dash outside, 15 times

......Partner workout! 400 meter run...kettlebell swing, 10reps.  dumbell shoulder press, 10reps.

                                                     24/20 box jump, 10 reps.

While one person is running 400m the other completes as many rounds of the three exercises. The person running starts the exercises where their partner ends up. The team that completes the most rounds in 25 minutes wins!

For Time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:



Find out who you are and do it on purpose.
-Dolly Parton

Tuesday, February 22, 2011

Make Big Plans!

Make big plans

...that's the best way to make big things happen.
Write down your plans. Share them with trusted colleagues. Seek out team members and accomplices.
Shun the non-believers. They won't be easily convinced, but they can be ignored.
Is there any doubt that making big plans increases the chances that something great will happen?
Is there any doubt that we need your art and your contribution?
Why then, are you hesitating to make big plans?

I loved this little blog entry from Seth Godin's Blog. 

What are your big plans, your dreams? The first step is to write them down, think about where your gifts lie and follow through. Surround yourself with people who are positive thinkers, who bring light and energy into your life.  Every day, move one step closer to your goals, even small steps are steps!

I am enjoying this wonderful warm weather, its been a long cold winter and we have been inside all winter long working on our weights...doing our bootcamp outside is SO appealing right now!  Tonight's workout!

100 Wall Balls for time to warm up!

Run the club to the back porch:
50 Dumbell swings
Run to the front porch
50 Air Squats
50 floor wipers
for 15 minutes we will do the following:

30 seconds DB burpees
30 seconds rest
Repeat for a total of 15 minutes, counting TOTAL number of reps.

To do a dumbbell burpee, you will hold a dumbbell in each hand (10-15 lbs each) hanging at side. Lower the DB to the floor and do the push up portion of the burpee. Bring your feet back in and jump slightly up.

Protein Packed Pudding: 
This simple recipe is great to kill your cravings while helping you reach your protein needs for the day. Play around with different flavors to match your individual taste preferences.
  • 1 box of sugar free fat free pudding mix
  • 1 1/2 cups skim milk or soy milk
  • 1-2 scoops protein powder
  • I also sometimes add in some Greek Yogurt for extra flavor! 
Prepare the pudding according to package directions, using the slightly reduced volume of skim milk. After pudding consistency has been reached, blend in the protein powder and then chill to let set.

When was the last time you tried something new?

Sweat silently.  Let's have no squawking about a little expenditure of energy.
-Martin H. Fischer

Thursday, February 17, 2011

Is it real Food? and today's BootCamp!

I’d rather be a could-be if I cannot be an are; because a could-be is a maybe who is reaching for a star. I’d rather be a has-been than a might-have-been, by far; for a might have-been has never been, but a has was once an are.
- Milton Berle

some of my favorite fitness friends~Juli, Carey, and Kim
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
30 Second Rest
2 Minutes Max Box Jump
30 Second Rest

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

"Grocery shopping has never been more confusing than it is in 2011.
With conflicting nutrition information coming at us from all sides, navigating the supermarket can feel as impossible as doing long division while juggling loaded bear traps. It's neither fun nor safe.
To help you find real food within the endless labyrinth of junk, I've put together this handy flowchart for your use and amusement. Consider it your supermarket GPS. If you ever get lost, just start back at the top.
Alternatively you can just ditch the supermarket altogether and head to the local farmers Market like I do.
Please feel free to share this with friends"
May the food be with you.
Originally posted at Summer Tomato, where you can find more healthy eating tips.

Tuesday, February 15, 2011

hello warm weather!

“You weren’t an accident. You weren’t mass produced. You aren’t an assembly-line product. You were deliberately planned, specifically gifted, and lovingly positioned on the earth by the Master Craftsman.”
-Max Lucado 

I am so excited to get us outside and be in the fresh air, we have been cooped up all winter long and it's time to try to catch an outdoor workout.  Since we have not been running much, this will be a challenge, so, be ready!
Today's Workout!

Warm Up

Run the club 3 times, meet at the side, sprints, 15 sets

35 Renegade Rows
 Farmers Walk down side of club
35 dumbell clean and press
 Farmers Walk
35 DU’s if you don't do double unders, sub 75 tuck jumps!
  Farmers Walk
35 Wall Balls
Farmers Walk
Weight for Farmers Walk...HEAVY dumbells
(HEAVY means hands hurting, fingers feel like they are about to fall off, forearms on fire and about to explode, eyes popping out)got it?
Renegade Row –dumbells in hand push up, then row right and left, push up, row right then left
Sub for DU’s – 75 tuck jumps or 140 single unders

check out this video for the last part we will be working on, its basically a 'monkey' pushup, tuck jump, lean back into a crab and do 10 leg kicks~ go to minute 3:40 to get to the exercise description.

Thursday, February 10, 2011

BootCamp today!

“Most of us can forgive and forget; we just don’t want the other person to forget that we forgave”
-Ivern Ball
Burpee Challenge~
Warm up....
10 as many Burpees as possible! remember your number....we are going to work on this~

Alternating between exercises
Box jump (24/20)
Flutter kick
One arm dbell press (rotate arms each round)
Mountain climbers
8 x 20 seconds on – 10 second rest

Abdominal Strength
Rotate the following for one minute each – 3 rounds with no rest period
-On your back, legs straight, hold feet 6″ off the ground

TreadMill Intervals!
we are going to run run run!!!

Crock Pot Salsa Chicken


    4 boneless, skinless chicken breasts 1 cup salsa 1 package reduced sodium taco seasoning 1/2 cup reduced fat sour cream
    2 cans of Black Beans, rinsed and drained
    Jar of Trader Joe's Salsa...I like the hot kind!


Add chicken to slow cooker.
Sprinkle taco seasoning over chicken.
Pour salsa and black beans over chicken.
Cook on low for 6 to 8 hours.
Remove from heat and stir in sour cream.
Serve with whole grain rice.

You may use half the packet of taco seasoning (I have started doing this to reduce sodium content myself)

Some slow cookers cook faster than others. The newer ones cook a bit faster and you may have to adjust your cooking time based on that!

Number of Servings: 6

Tuesday, February 8, 2011

BootyCamp and Lifestyle vs Genetics

Your genes load the gun but your lifestyle pulls the trigger. -Dr. Houston

What do your genetics say about you? Some of us inherit high blood pressure, or high cholesterol or Aunt Jennifer's big calves.  Some are luckier and inherit speedy sprinting legs or a really toned midsection.  There is much research that shows that our lifestyle and daily habits are what truly dictates our health.

Here are are some statistics from the Surgeon General and Journal of American Medical Association that are meant to alarm you and get moving, hopefully: They report, "that poor diet and physical inactivity could soon overtake tobacco as the leading cause of preventable death in the U.S." Obesity is now recognized alongside heart disease, cancer, AIDS and drug abuse as among the nation's most expensive public health problems. Over 132 billion dollars will be spent this year on treating afflictions related to obesity.Think about your lifestyle what you do every day - do not try surgery, do not take diet pills, do not starve yourself! Instead, just start moving more and eating better. Remember BETTER and not LESS! It is true - you can eat to lose weight simply by cutting out sugary drinks like sodas and juices and limiting the amount of fats and empty carbohydrates that you ingest.

Warm up....
10 as many Burpees as possible! remember your number....we are going to work on this~

10 rounds + 5 push ups...start with 5.... each round add 5 reps for 10 rounds. We will do this as a group to be sure all reps are hit!

Partner Workout!
KBS/Thruster ladder
The first person will do 1 and 1, then 2 and 2 all the way to 6. Then you will switch and the partner will do the same.  While you are resting, you must jump rope(singles) or tuck jump or plio squats...
To be clear, you go all the way to 6, then switch.  Each person will complete 4 rounds.
Upon completion, you will each run 1 lap.  You may run at the same time, but go as fast as you can.

Here a new and flavorful twist on Cauliflower:

  • Cauliflower (1 lg head)
  • Curry Powder
  • Coconut Milk (light version preferable)
  • Med. Onion 
  • Peas, frozen
  • Ginger (optional)
Cut off the leafy part of the cauliflower and then simply tear off the florets. Boil some water in a saucepan to blanch the cauliflower in for a few minutes. Blanching it before you saute will really cut down on the cooking time but isn't necessary. Meanwhile, slice the onion thinly and saute in a frying pan with a little bit of olive oil on medium-low heat. If you're adding ginger, mince and add with onions. Allow the onions to caramelize or become translucent (3-5min), then add curry powder and 1/2 cup coconut milk and continue to stir. Now is a good time to drain the water and throw the cauliflower into the pan with the rest of the mix. Finally, add 1/2 bag of frozen peas. Toss in some salt and pepper and continue to saute until the cauliflower is tender--about 10 minutes. Enjoy!

**Zone Info
4 cups Cauliflower = 1 Carb Block
.5 cups Peas = 1 Carb Block
.5 cups Onion = 1 Carb Block 
I may not be there yet, but I’m closer than I was yesterday. -Unknown

Thursday, February 3, 2011

Thursday Madness!

“The only one who can tell you ‘you can’t ‘ is you. And you don’t have to listen.”   Nike
Warm Up:
1 minute of Box Jumps
1 Minute of Burpees
1 minute of air squats
3 rounds~
" You obviously have little regard for womanhood. You must learn respect! "
Wonder Woman

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 SDH

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

Bent Row 15 times
Upright Row 15 times
Military Press 15 times
Split Squat (left and right) 15 times
 OverHead Squat 15 times
Stiff Legged Dead lift 15 times
Weighted Abs (with 15 – 20 pound dumbbell) 15 times
Between rounds 30 seconds of rest.

Tuesday, February 1, 2011

Strong is the new skinny....

Your body is the baggage you must carry through life. The more excess the baggage, the shorter the trip.

Alternating between exercises
Box jump (24/20)
Flutter kick
One arm dbell press (rotate arms each round)
Mountain climbers
8 x 20 seconds on – 10 second rest

Filthy Fifty, For time 50 reps each. Rotate through until time is called!
Box Jumps
Burpee Broad Jump
Chest Press
Lunges - stationary
Push Ups
Renegade Rows
Tuck Jumps - Level 1 can sub jump squats
Partner up and do leg throwdowns....

STRONG IS the NEW Skinny!!!!
check out these strong girls! Love it!


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