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Tuesday, May 31, 2011

Hero Workout!

“Does a hero know she’s a hero if no one tells her? Do you know a hero no one else knows? A hero doesn’t have to save a busload of school kids from certain disaster. Or score the winning point in the big game. A hero can be anyone who inspires you, anyone you look up to, anyone who cheers you on, makes you better than you were before – just as they made themselves better than they were before. Do you know a hero? Tell her. Then tell everyone.” – Nike

I have a hero, she is one of the kindest, sincere, loving and generous people I know.  I can call her anytime of the day and she's there for me. She is my fitness superhero! I covet her beautiful arms and laugh at her when she covers them up.   I have another hero, she lives way too far away from me, but, she's my sister from another mother.  She is the best decorator and I know, she taught me how to fluff my house before a party.  Every time I see her it's like we never left.  I have another hero, she's each of my 3 sisters. They teach me, inspire me, love me and make me want to be a better big sister and leader. I have another hero who is also my mom. She is the most beautiful and strong woman I know. She knows every fold in my heart and loves me unconditionally.  She taught me how to be the mother I am and I know that she is proud of how I love my children.  I have another hero, he is my SUPERhero! I can't believe I am lucky enough to be his wife.  He leads my family with integrity, humor and the strongest love I have known. 

I am so lucky to have so many heros.  They keep me real, keep me grounded, inspire me and make me better.

...who are yours...tell them!

I would love to read your comments below.
 Today's Workout!

10 minutes of Pushups, each time you break the PLANK position, 10 WallBALLS! score is how many pushups you get total in 10 minutes...we did this last summer and it was awesomely tough!

then...10 rounds
10 Tuck Jumps (sub 20 jump squats)
30 x Overhead Dumbbell Walking Lunge (15 alternating steps)
30 x Dumbbell Swings
10 PISTOLS ( one legged Squats)
Go “Hard and Fast” for the entire 10 rounds!
hill sprints if time after the 10 rounds~
BRING YOUR WATER AND TOWEL....ITS HOT! come early to set up and be sure and clean up after!

Thursday, May 26, 2011

Tell them YES!

“All your life you are told the things you cannot do. All your life they will say you’re not good enough or strong enough or talented enough; they will say you’re the wrong height or the wrong weight or the wrong type to play this or be this or achieve this. THEY WILL TELL YOU NO, a thousand times no, until all the no’s become meaningless. All your life they will tell you no, quite firmly and very quickly. AND YOU WILL TELL THEM YES.” Nike
30 mintues of cycle...we will work on intervals and HIIT Training, see Tuesday's post for HIIT discussion and description.
then... reps of:

Clean and press...Pushups...Biceps...Scissor Lunges

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...?

Tuesday, May 24, 2011

HIIT Training Day

“Training is the opposite of hoping.” – Nike
To start with today, we are doing 15 sets of sprints...remember the purpose of these is to work AS HARD AS POSSIBLE during the sprint, get your recovery in there as you wait for the next one, this is HIIT Training 101~it is all about speed. - HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise - up to 50% more efficiently. It has also been shown to speed up your metabolism which helps you burn more calories throughout the day. Your goal is to train above your lactate threshold, so you will need to go fast enough to feel that the last few seconds feel almost impossible to keep running. Everything in your body should be burning...When I say “all out” I mean 100% intensity, nothing held back, as fast and as hard as your  legs can move, similar say to a full sprint on a track. dumbell swing and one burpee box jump~
Add one rep every minute. . . continue until you cannot keep up with the reps in the minute time frame. You will go for 15 minutes, starting over at 1 when you miss your minute.
advanced option, alternate one leg up at a time...
Score= highest rep count in the one minute time frame!

then...30 sec. Intervals....Dumbell Burpees.......mountain climbers...30 sec work, 30 sec off!
“Too often we are scared. Scared of what we might not be able to do. Scared of what people might think if we tried. We let our fears stand in the way of our hopes.
We say no when we want to say yes. We sit quietly when we want to scream. And we shout with the others, when we should keep our mouths shut. Why? After all, we do only go around once. There’s really no time to be afraid.
So stop. Try something you’ve never tried. Risk it. Enter a triathlon. Write a letter to the editor. Demand a raise. Call winners at the toughest court. Throw away your television. Bicycle across the United States. Try bobsledding. Try anything. Speak out against the designated hitter. Travel to a country where you don’t speak the language. Patent something. You have nothing to lose and everything to gain. JUST DO IT.” ~ Barry Sanders (1992)

 You aren't too busy!!! Let's GO!

Thursday, May 19, 2011

Booty BootCamp for Thursday

Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. Lance Armstrong

Warm Up today! Run the club X3

10 rounds for time of:
15 Clean and Presses and  15 Push ups ( Hand release)
Go hard and go fast but do not sacrifice your form for speed.

one dumbell swing and one burpee box jump~
Add one rep every minute. . . continue until you cannot keep up with the reps in the minute time frame. You will go for 15 minutes, starting over at 1 when you miss your minute.
advanced option, alternate one leg up at a time...
Score= highest rep count in the one minute time frame!


believe in yourself
you are strong
don't listen to the small people
find your center
wake up every morning with fire inside
know who your people are

Gandhi's Top 10 Fundamentals For Changing The World
1. Change yourself.
2. You are in control.
3. Forgive & let go.
4. Without action, you aren't getting anywhere.
5. Take care of this moment.
6. Everyone is human.
7. Persist.
8. See the good in people & help them.
9. Be congruent, be authentic, be your true self.
10. Continue to grow and evolve.

You will never, ever get out of a warm bed and go for a run on a cold morning and feel bad. Trust me. -NIKE

Tuesday, May 17, 2011

Easy Day?

“The only easy day was yesterday"

 warm up 
But First, a Review: What's a Tabata?  
If you don't already know what a Tabata interval is, it's a high intensity interval training protocol originally created by Japanese researcher Dr. Izumi Tabata.
Each Tabata interval consists of 20 seconds of high intensity (as hard as you can go) exercise followed by 10 seconds of rest. This is repeated for eight rounds, totaling four minutes time. Tabatas are great for both fat loss and improving one's work capacity (conditioning).

 box jump vs bicep curls
box straddle squat jump vs dips

Barbell Complex 10 sets! You will have 10 seconds to transition from one exercise to the other.
eight-exercise Barbell Complex: 30 seconds at each exercise, transition quickly from one to the other

FINISH!  one clean and press and one burpee
Add one rep every minute. . . continue until you cannot keep up with the reps in the minute time frame. You will go for 15 minutes, starting over at 1 when you miss your minute.
advanced option, alternate one leg up at a time...
Score= highest rep count in the one minute time frame!

medicine ball roll out
Side Plank...adv use a medicine ball
Medicine ball plank

Dinner tonight!!
Lentil Stew Recipe with Kale and Sweet Potatoes


  • one large sweet onion
  • five to six large cloves of garlic
  • one large carrot
  • two stalks of celery
  • three medium-sized sweet potatoes
  • one small cayenne pepper
  • 6 Tablespoons extra virgin olive oil
  • 2 cups brown or green lentils *
  • 2 Tablespoons fresh thyme (or 1 Tablespoon dried thyme)
  • 1 tsp ground turmeric
  • 1 bay leaf
  • 1 quart Chicken Broth or Veggie Broth if you are doing vegetarian 
  • (to avoid the sodium in canned broth, I make my own by boiling whole chicken and spices.)
  • 1 cup white wine
  • about 2 cups water
  • fresh kale (about 7 oz., including stems)
  • Mrs. Dash ( I use this instead of salt in all my recipes)
  • freshly ground black pepper to taste (about 1 Tablespoon)
  • 3 Tablespoons red wine vinegar
  • sliced fresh mushrooms
  • Protein....shredded chicken, or Turkey sausage (low fat) or left over pork
* you can use whatever mixture of lentils you wish to add up to two cups. Try using de Puy lentils because they hold their form better but adding a small amount of brown lentils (which tend to disintegrate more) for texture.

How To! 

1. Skin the onion and finely chop it. Skin the garlic cloves and mince them. Wash the carrot and celery and slice them (1/4 inch thick pieces). Scrub the potatoes then chop them into bite-sized pieces. Finely mince the pepper.

2. Heat a large soup pot over medium heat (medium low on a gas range), adding the extra virgin olive oil. When hot, add the onions, garlic, carrot, celery, potatoes, and minced pepper. Stir frequently until the onions start to turn translucent. At this point, add the dry lentils and stir them in until they are coated in oil. Add the thyme, turmeric, and bay leaf, mixing well.
3. Add the Chicken Broth and the white wine, stir well. Bring to a simmer. Turn heat to around medium-low (where it will hold a low simmer) and cover. Simmer for 45 minutes, stirring occasionally and adding a little water when necessary (I ended up adding about 2 cups), since the lentils will absorb a lot of liquid. Add the shredded chicken. 
4. Wash the kale, remove the stems, and tear the leaves into bite-sized pieces.
5. After 45 minutes of simmering, add the salt and pepper to taste. Add the red wine vinegar and kale, then mix well. Simmer for an additional 45 minutes, stirring occasionally.

Thursday, May 12, 2011

I ain’t messin’ ’round witchoo bootybootcamp!

It is good to have an end to journey toward; but it is the journey that matters, in the end.- Ursula K. LeGuin

Hey Bootcampers! are you all ready for another great workout?
Run the club to warm up then... reps OF:

Kettlebell Swings
overhead squats

1 clean and press + 1 burpee

Add one rep every minute. . . continue until you cannot keep up with the reps in the minute time frame. You will go for 15 minutes, starting over at 1 when you miss your minute. Score= highest rep count in the one minute time frame!

parking lot suicides, we will do these going uphill :)

Tell your heart that the fear of suffering is worse than the suffering itself. And no heart has ever suffered when it goes in search of its dream. - Paulo Coelho

Sophie reminds me to keep following my dreams!

Tuesday, May 10, 2011

Sweaty Tuesday!

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? 
 I overheard a conversation between two young athletes at the gym.  One was saying to the other that the workouts at the gym in the classes just weren't "working anymore" and that she needed to get slimmer and bathing suit ready another way.  There's two ways I like to respond to this kind of thinking! One...are YOU pushing the weight that you need to be pushing, no matter who the instructor is, you get out of your workout what you put into it. can't out-train bad nutrition.  If you are working yourself hard in the gym and still not getting the results you need, it's not your gym's fault, it's your eating habits. Get real with yourself, look hard at what kinds of fuel you are feeding yourself.  If you have to, keep a food journal.  Many of my clients think that they have wonderful eating habits, until they actually write it down.  Then it is much easier to really see where we are falling off the wagon.

Thursday, May 5, 2011

Tabata Thursday!

You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, “I lived through this horror. I can take the next thing that comes along.” . . . You must do the thing you think you cannot do.
-Eleanor Roosevelt

Today is Burpee Challenge part 2~
Remember, set a goal and try your hardest to hit it. You will have 10 minutes to get as many burpees as possible. Tuesday night's big number was 118!
1. Burpee Challenge
2. Alternating Tabata  shoulders and situps and Tabata Sprints outside

3. 7 Rounds for time:
7 front squats (135/75)
7 push press
Use the same weight for push press that you use for front squats.
No racks used on this workout – you will clean the bar from the floor to rack position for front squats and continue with push press. You should try to complete all 7 reps of the squat and press without putting the bar down.

4. 3 sets
30 Box Jumps
10 Man makers
30 KB swings
25 Lateral Hops over step
50 OVERHEAD Lunges down Side walk
50 Mountain Climbers

 Why is Tabata Training and Interval Training SO effective?
We've been fed the "aerobic" lie for over 30 years. Even doctors have been fooled by this pervasive myth.The truth is slow aerobic training is terribly inefficient when it comes to losing weight.It all has to do with a 4-letter acronym: EPOC. EPOC stands for Excess Post-Exercise Oxygen Consumption. It's a scientific way of describing the calories you burn after you are done exercising. With aerobic training, once you're done, you no longer burn calories. That's it. Done.
But with high intensity exercise (even as short as 4 minutes at a time) your body continues to burn calories for up to 2 days later.  That's right - your body is still working hard burning that stubborn fat long after your workout is complete. 


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