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Tuesday, May 3, 2011

Burpee Challenge for MAY!

“The cost of freedom is always high, but Americans have always paid it. And one path we shall never choose, and that is the path of surrender, or submission.”
-John F. Kennedy

OH BOY!!! it's the first Tuesday in May, that means...100 Burpee Challenge today!

Warm up – you know what that means!!!   10 Minute Burpee Challenge!!  As many burpees as you can do in 10 minutes! Goal is 100!  Can you do it??? If you do meet the challenge, try to see how many you can do past 100.

What I have learned about this workout is that you have to have a strategy, I try to do 11 or 12 per minute, using the time left in the minute to recover.  Then as soon as that minute is up, I do 11 or 12 more...if I can keep this up, I will have done way more than 100, right now, my goal is to get above 120.  Remember, each of you is doing this at your own fitness level and so, set a goal before we start this and do your best to stick to it! I love how my whole upper body is screaming when this is over! The entire burpee movement has to be dynamic and very fluid without stopping along the way.  However, if this is your first time learning the exercise, practice it slowly first a few times until you get the hang of it.  Then speed it up.

Doing Burpees on the beach with Sophie!
So, what is is about the burpee that gets me-- as your trainer SO excited? I always hear so many moans and groans whenever I write it on the white board before class. I have one friend that will skip class together if we are doing them. This is a great addition to a routine for bodybuilders (after a bulking phase) or anyone wanting to lean up.  The high intensity nature of this exercise creates tremendous oxygen debt to stimulate the anaerobic energy pathways.  The result is a speed-up of metabolism for up to 48 hours, more calories burned...more fat burned.  SO, knowing that this is the most efficient way to spend YOUR next 10 minutes, give it all you got!
Those of you who are not in class with us, please post your 10 minute number in comments below!

Joy loves to do burpees!
Go mama!
 The rest of class:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of deadlift, bench press, overhead squat, The Bear
If it starts raining, we will go back up from 1 to 10.  If it doesn't rain, we will do hill sprints.

woohoo~~~ let's do it!
from :


50 Names for Sugar You May Not Know here is a list to help you identify the different forms of sugar in your food:

  1. Barley malt
  2. Beet sugar
  3. Brown sugar
  4. Buttered syrup
  5. Cane juice crystals
  6. Cane sugar
  7. Caramel
  8. Corn syrup
  9. Corn syrup solids
  10. Confectioner’s sugar
  11. Carob syrup
  12. Castor sugar
  13. Date sugar
  14. Demerara sugar
  15. Dextran
  16. Dextrose
  17. Diastatic malt
  18. Diatase
  19. Ethyl maltol
  20. Fructose
  21. Fruit juice
  22. Fruit juice concentrate
  23. Galactose
  24. Glucose
  25. Glucose solids
  26. Golden sugar
  27. Golden syrup
  28. Grape sugar
  29. High-fructose corn syrup
  30. Honey
  31. Icing sugar
  32. Invert sugar
  33. Lactose
  34. Maltodextrin
  35. Maltose
  36. Malt syrup
  37. Maple syrup
  38. Molasses
  39. Muscovado sugar
  40. Panocha
  41. Raw sugar
  42. Refiner’s syrup
  43. Rice syrup
  44. Sorbitol
  45. Sorghum syrup
  46. Sucrose
  47. Sugar
  48. Treacle
  49. Turbinado sugar
  50. Yellow sugar

Jennifer has perfect form!
             Jessie Marie does them faster than anyone I know!

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