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Wednesday, April 27, 2011

Thursday's BootCamp and a Clean Chicken and Kale Recipe

“Many of life’s failures are people who did not realize how close they were to success when they gave up.”
How are your nutritional habits this week? Don't underestimate the importance of clean eating....consistently! Don’t neglect the importance of what you eat by thinking that you can work it right off with two hours at the gym or a super hard cycle class...hard workouts and clean eating are what will make the difference in your fitness, strength, AND how you look! It's a choice you will have to make many times in a that junk to give in to a craving...or choose something that is clean...whole and guess what GOOD for you!

Here's some great shots from Tuesday night's Sweat Fest! OH BOY there was some whining after! I think the 250 plio pushups were awesome...thanks to all who gave inspire me every day to be better.

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

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!
Burpee/Push Up Ladder
Burpee Push Up Ladder
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.
 My New Favorite Recipe for Chicken
so, you know I am the Queen of how to create a new chicken recipe...I am married to the Chicken Man...I also have a fresh veggie garden which has giant bunches of Kale waiting to be eaten!
Fresh Kale and Lettuce from our family garden

here's my latest
3 boneless chicken breasts or tenders (2 to 3 pounds)
already baked and seasoned with Mrs Dash, chopped into bite sized pieces
2 cups chopped fresh broccoli
2 cups chopped fresh cauliflower
1 small onion chopped
tbs fresh crush garlic
1 tbs fresh oregano
saute the veggies and herbs in a little lemon juice, white wine or low sodioum chicken broth until crisp tender
add chicken and stir it all up
I added a SMALL amount of lite soy sauce and fresh ginger for flavor
then the last 5 minutes, add the kale and saute until the kale is soft, squeeze lemon juice over the top and sprinkle sesame seeds.  

this was SO delish! my little ones loved it, which surprised me.  I thought they would not appreciate all those veggies, but, I think that they are getting used to real food and starting to appreciate what whole foods taste like..victory!

Tuesday, April 26, 2011

Game Face!

"If you're going to be alive and on this planet, you have to, like, suck the marrow out of every day and get the most out of it."~Drew Barrymore
at the USMC Mud Run! what an awesome day!

Oh Bootcamp, I have missed you so! I am so happy to be returning to another week of tough workouts and challenges. I have to admit I was jealous last week as I read your posts and moaning and groaning about how hard classes were. I was also so very proud of my girls Laura and Jennifer who stepped in and took care of you! I love that they wrote up the workouts themselves and came up with something fabulous!

Show up today with your game face on! Give 100% during today's bootcamp. If you do not challenge yourself and you just coast through this one you will probably not get much of a workout. Have a goal in mind and stick with it!

Warm Up EMOM (every minute on the minute) – 15 Minutes
4 Burpees
8 Squats

Tabata Plio PushUps. Full hand release, tabata style, don't stop until you have done 200 pushups! (men - 250)

Work Out~
thrusters and runs
5 thrusters, run to top of the parking lot and run back, 90 seconds
15 rounds

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. If you choose to use no weight, be sure to "mimic" the movement your hands/arms would make during the thrusters.

Tabata Plio PushUps. Full hand release, tabata style, don't stop until you have done 200 pushups! (men - 250)
Core Work to end!

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.

Quote of the Day: "It is every woman's dream to be some man's dream woman." ~Barbra Streisand
Girls who can do REAL push-ups are hot.

Thursday, April 14, 2011

Muddy Runner Workout!

you can tell yourself you can, or you can tell yourself you can't, either way you are right....

Today's workout is going to combine cardio Drills with Strength Segments, a perfect way to get ready for the USMC mud Run on Saturday!

Segment 1..Meet in Cycle Studio, warm up, then Tabatas, 30 second intervals and one minute intervals.

Segment on the Treadmills, warm up, then Incline Tabatas, 30 second intervals, and one minute intervals.

Segment 3...Meet in Studio...
Tabata Plio PushUps. Full hand release, tabata style, don't stop until you have done 200 pushups! (men - 250)
 30 sec. Intervals....Dumbell Burpees....
one minute Intervals...mountain climbers, abs, med ball throws...

Tuesday, April 12, 2011

Yes You Can!

“The only one who can tell you ‘you can’t ‘ is you. And you don’t have to listen.”
Warm Up: Run the club

  • 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.
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.

Burpee/Push Up Ladder
Burpee Push Up Ladder
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.

One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular.
-Tony Robbins 

Where are you directing your focus and your power? As you consider this, think about what you hold to be important to you and where your values and goals lie. I don't just mean in the gym, but in your daily life. Are you doing something everyday to work towards those greater goals? What are you the master of?

Thursday, April 7, 2011

Burpee Challenge Part 2!

100 Burpee Challenge! see Tuesday for description!

#1 Kettlebell/dumbell Swing
#2 Plank Hold
#3 Plio Lunges
#4weighted situps, all the way back and all the way up!

Jennifer kickin' those Burpees!
20/10: 20 seconds of work – 10 seconds of rest
8 – 20 second cycles of each exercise.
Complete all 8 of each exercise before moving to the next one.

AMRAP – 15 minutes:
10 Dbell/Kbell Floor press go HEAVY!!! A floor press is just like a bench press but done on the floor.
10 Weighted step ups (holding same weight as floor press-in rack position)
On steps – 5 each leg alternating on each step.
10 Weighted sit-ups (holding one of the dbell used for floor press/step-ups)
Use the same weight for all 3 exercises today.

AMRAP – 15 minutes of:
 Deadlift, 9 reps
12 Push-ups
15 Box jumps

It has been a great week so far in bootcamp! Looking forward to amazing workout with my Thursday Group! Thanks for all that you do! Love to see all of you supporting and pushing our classmates in so many awesome ways! That’s what it’s all about and that’s why you guys reach new levels of fitness on a regular basis. Whats next? Do you have a goal in sight?

Tuesday, April 5, 2011

Burpee Challenge today!

Choose foods your body uses up. Sugar and bad fat is likes to hang out in every spot u don't want it. Heather Frey
Today is the first Tuesday of April! guess what that means!!! 100 burpee challenge!

100 Burpee Challenge

The 100 Burpee Challenge is one of the most excruciating fitness tests in existence. Every single muscle in the body is worked to an extreme degree and you will not only be wearing out every muscle that you have, but you will also hammer your heart and lungs worse than you would have ever thought possible without taking a single step in any direction. You have 10 minutes to complete 100 burpees, if you can't get to 100, do as many as you can, try to reach your goal of 100!
Where Do You Rank In The Burpee Challenge?

check this out!  In 60 seconds you did…
  • 15 or less burpees = You are officially pathetic.
  • About 25 burpees = You are in Average Joe shape.
  • Around 35 burpees = You’re in good shape, above average stamina.
  • 45 burpees and beyond = You’re an amazing pro!
 " Leg Day"
4 rounds for time:
1 lamp post Suicide
40 Air Squats
50 Walking Lunges (w/empty bar or dumbells backracked)
Bar Burps
Ten rounds for time of:
10x Barbell Burpee Clean & Jerk
Pushups....50 men, 25 women
20 reverse crunches

Imperfection is beauty, madness is genius and it's better to be absolutely ridiculous than absolutely boring.

-- Marilyn Monroe

"It's not how you start, it's how you finish. It's not where you're from, it's where you're at. Everybody gets knocked down, how quick are you going to get up?"


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