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Friday, September 30, 2011

Pure SpinCamp

“My strength is as the strength of ten because my heart is pure.”
-Lord Tennyson
Today is going to be an awesome day! Friday's always are one of my favorite days to get a strong workout and get ready for a weekend. It has been a long, trying and emotional week, looking forward to wrapping it up and regaining some calm. Join me today and let's work it out!

  • burpees
  • Clean and press
  • Push ups, hand release...
  • 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, rest 60 seconds...  Repeat for a total of three rounds.

“And above all, watch with glittering eyes the whole world around you because the greatest secrets are always hidden in the most unlikely places. Those who don't believe in magic will never find it.” Ronald Dahl

Thursday, September 29, 2011

No Cheating Today Workout!

“It’s not where you’re from; it’s where you’re going. It’s not what you drive; it’s what drives you. It’s not what’s on you; it’s what’s in you. It’s not what you think; it’s what you know.”  -Gatorade 
Did you order your ROCKSTAR tank yet? 

today's workout!
Warm up
Sprints...15 sets of sprints down the side parking lot to fence, walk back

50-40-30-20-10 rep rounds for time of:
Double Unders (or double the number of singles)


Squat Ladder - 45 pound bar, get a medicine ball, squat till your booty touches the ball!
With a continuously running clock, complete one squat in minute one, two squats in minute two, three in minute three... continue in this fashion until you are no longer able to complete the required number of squats within that minute.

Advanced Version - rounds 1-10 - overhead squats; rounds 11-20 - front squats; rounds 21+ - back squats

Squat – you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top.

CORE....100 wallball situps

"If you cheat you are only cheating yourself." Chan

“To be successful you must accept all challenges that come your way. You can’t just accept the ones you like.” -Mike Gafka

Recipe..Protein Pancakes
One of the best ways to keep your nutrition is to PLAN AHEAD! The only way I can keep from eating junk, keep my protein high and keep it clean is to plan ahead, I cook all my protein in advance, always have green stuff on hand and keep foods in the fridge that I can grab. Protein Pancakes are one GO TO! Make tons in advance, put them in containers in the fridge and grab when ready.  You can warm up as you go out the door if you are hungry, and eat on the go. (JENNIFER THIS IS FOR YOU!) 
if you have any great recipes, I would love to get them! 

Cottage Cheese Protein Pancakes

Serves 1 person
1 cup whole wheat flour,
1 teaspoon cinnamon
1 1/2 teaspoons baking powder,
1 cup non/lowfat buttermilk,
1 cup nonfat cottage cheese,
1/2 cup fat-free egg substitute or 4 egg whites,
1 scoop of whey

Run flour through a sieve into a large mixing bowl then mix cinnamon and baking powder together by hand together with the flour. Then add the milk, the cottage cheese, and egg whites and mix well well with a hand whisk.

Cooking instructions
Coat a skillet with nonstick cooking spray (nonfat), and preheat over medium heat.
For each pancake, pour 1/4 cup of batter onto griddle. Cook until the top has bubbles and the edges are dry.

Oatmeal Protein Pancakes

Enough for 1 Person
1 cup raw oats,
1 scoop Protein Powder,
3 egg whites,
1/4 cup water,
1 1/2 tsp cinnamon,
2 packets sweetener,
1 1/2 tsp baking powder
Ingredients for making oatmeal protein pancakes:-
Place everything into a blender and blend for 30 secs.Pour onto a hot griddle once pancake batter has been mixed well.

Pumpkin Protein Pancakes

1/2 scoop Vanilla whey protein
1/2 Cup Oats
3 Egg Whites
1/3 Cup Pumpkin
2 tablespoons Ground Flaxseed
Stevia to taste or Splenda
Pumpkin Pie spice to taste
Place everything into a blender and blend for 30 secs.Pour onto a hot griddle once pancake batter has been mixed well.

Tuesday, September 27, 2011

RockStar Workout!

I am here for a purpose and that purpose is to grow into a mountain, not to shrink to a grain of sand. Henceforth will I apply ALL my efforts to become the highest mountain of all and I will strain my potential until it cries for mercy.”
-Og Mandino

hey friends, have you seen the cool tanks I put in our spreadshirt store? They are available now for all my Rockstars...

So, so what, I'm still a rock star
I got my rock moves and I don't need you
And guess what, I'm havin' more fun
And now that we're done I'm gonna show you tonight
having fun finding all the cool lyrics I can about being a RockStar! 

thank you ALL for supporting me through this stressful time, I feel so loved, supported and beyond blessed.
tonight's Workout!

1x sprint, 20 x Push ups  Push Ups are Hand Release pushups...go all the way down, lift hands from the floor then proceed with the next pushup.2x sprint, 20 x Push-ups, 30 situps 
3x sprint, 20 x Push-ups, 30 x sit-ups, 40 squats
4x sprints 20 x Push-ups, 30 sit-ups, 40 squats, 50 Wall Ball throws 
3x sprint print, 20 x Push-ups, 30 x sit-ups, 40 squats 
2x sprint, 20 x Push-ups, 30 situps 
1x sprint, 20 x Push ups

ohhh yeah~~
this one is epic!
newbies, scale down by doing half the number of reps!

Roasted Butternut Squash with Onions, Brown Butter and Sage

  1. One 3 1/2-pound butternut squash—peeled, halved, seeded and cut into 1/2-inch pieces
  2. 2 medium onions, cut into 1/2-inch pieces
  3. 2 tablespoons extra-virgin olive oil
  4. Salt and freshly ground pepper
  5.  fresh sage leaves or powdered if you can't find fresh

    Preheat the oven to 400°. In a large bowl, toss the squash with the onions, olive oil andseason with salt and pepper. Line a baking sheet with aluminum foil. Spread the squash on a baking sheet. Roast for 1 hour, or until the squash and onions are tender and browned on the edges.

    I read this on one of my Friend's Facebook Page today, thank you AM, 

    I have heard there are troubles of more than one kind.
    Some come from ahead and some come from behind.
    But I've bought a big bat. I'm all ready you see.
    Now my troubles are going to have troubles with me!
    ~Dr. Seuss

Wednesday, September 21, 2011

My Fitness Truths

I write this as I sit in yet another doctor's office...that's another story, but, it brings more clear to me what is 'truth' in my fitness journey.
It is true that I own more jog bras, tank tops, black lululemon pants and running shorts than I do 'proper' clothes, and sometimes I find I don't have anything to wear to my children's I go in sweats and a ball cap anyway...and pray that they don't talk about me...
It is true that I have been working out for 20 years, and I am still not satisfied, so much to learn, so much to do...Yoga? Spin? CrossFit? HalfMarathon? what's next?
It is true that I have to sweat profusely every day to feel like it's a good day.
It is true that I can't believe that my body is about to have it's 45th birthday, yet, I feel 20 years younger!
 (not sure I look like I am 20 years younger, but, it feels GOOD! and I truly love it when jaws drop when I tell how dang old I am!)
It is true that I still battle with self control, body image, and feeling 'not good enough'...STILL!
It is true that some days I push myself too hard, just to measure up to what I think that I should be... mostly I meet my expectations, sometimes not...and then I get up the next day and try again.
It is true that I still have that chubby not so strong girl that lives inside me.
It is true that when I feel physically strong, I feel mentally strong.
It is true that I like to eat lettuce in every variety with every vegetable and I know which restaurants in Greenville, serve the best salads...I love my greens~I rate a good restaurant based in their salad...oh and their Cosmo..very important combination...
It is true that I can make any version of chicken taste amazing and I can make egg whites be your best friend...

...but here it is, my biggest fitness truth isn't about me at all, it's about the precious women and girls I come in contact with every day...I believe with every part of me that passing on that love of sweat is my purpose! I hope and pray that everyone I meet in my club, in my classes and who read my blog learn that they too can be strong, sweaty, proud and fit...that there are no limits, no boundaries, nothing that can stop us from feeling like complete rock stars! I believe that we are all athletes just waiting to be discovered, and I have watched it happen over and over again, how wonderful!
So, my truth is always changing, it used to be so self I grow and help others...the best gift yet.
Oh wait one more thing, my baby girl...I have to teach her that she is good enough and can do anything, that big calves rock, big booties are amazing and that she is a rock star! that might be my best truth yet.

Friday, September 16, 2011

Ask your Doctor SpinCamp

Ask your doctor if getting off your a$$ is good for you.
(found this on a Tshirt!)

Today's SpinCamp
45 minutes on the bike, lots of strength building hills and some HIIT intervals.

30 minutes of Bootcamp Weight Training....
we will start with skill work, and work on form and strength with Pistol Squats.
10 Rounds of:
10 Heavy Chest press
10 Heavy KB swings
10 Jump Squats
10 Box Jumps
*25 min time limit...gotta hit some core!

Abdominal strength:

75 Abmat Sit-ups / 75 Flutter kicks (straight count)
Quick Reminder, Chan and I are participating in the USMC Mud Run in Columbia, SC on October 15th. If you are interested in participating, here is the link to register:

my biggest cheerleader!

Wednesday, September 14, 2011

Suck it up Workout!

It's supposed to be hard. If it wasn't hard, everyone would do it. The hard... is what makes it great.

Today's Workout...
meet at the treadmills...we will warm up and then do 60 second sprints, as fast as possible. We will do 10 sets of sprints total.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1, +10
Front Squat (go heavy today!)
Burpee Hurdle Jump...burpee jump over box
Pistol Squats (alternate legs each set)
chest press....heavy dumbells!!
Toes to Bar

*20 minute cutoff

CORE if time

Super easy kale chips recipe. A perfect substitute for when you are craving something salty and crunchy.
What you need:

  • 1 bunch kale
  • 1 tablespoon olive oil
  • 1 teaspoon seasoned salt
Steps to make it:

Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.

With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.

Bake until the edges brown but are not burnt, 10 to 15 minutes

Snacks 100 Calories or Under

Sweet Treats: 
  • Whole Foods Market Two- Bite Brownie
  • Healthy Choice Mocha Fudge Swirl Bar
  • 1 Skinny Cow Fat- Free Fudge Bar
Fruits & Veggies: 
  • 2 cups raspberries
  • 1 cup mango chunks
  • 28 grapes
  • 1 cup blueberries
  • 1/2 medium cantaloupe 
  • 15 strawberries dipped in 1/4 cup Cool Whip Lite
  • 1/2 small apple with 2 teaspoons peanut butter
  • 45 steamed edamame 

 Excuses or Results? You cant have both. Your choice!
see you at the gym...I am ready for either! 

Friday, September 9, 2011

SpinCamp~Make yourself Stronger!

Make yourself stronger than your excuses!

Rotate through these exercises for one minute each 4 Rotations!
 Burpee Box Jumps
  leg push downs... on step
one minute rest

Wednesday, September 7, 2011

Kick *** Workout!

"I came here to chew bubblegum and kick ***, and I'm all out of bubblegum."
-Roddy Piper
this picture made me laugh, I think I scream this in every class I teach! :)
Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
10 runs to Little Caesars (there and back counts as 1) rest between as needed...not too much...

9 ninety wall balls

8 sets of 10 walking lunges (80 steps)

7 sets of 10 shoulder presses (70 presses)

6 repetitions of lampost suicides

5 total minutes of handstand hold..or 5 minutes of decline plank hold

4 forty pushups

30 burpee broad jumps

2 ( AMRAP) as many air squats as possible in 2 minutes

1 set of 50 Toes to Bar 

Push yourself today! Are you able to carry on a normal conversation during an intense BOOTCAMP workout? If so then it’s time to work harder!


"If you judge people, you have no time to love them." - Mother Teresa

Tuesday, September 6, 2011

Workout With Heart!

"Its better to die on your feet than to live on your knees"
"Emiliano Zapata"

Quick Reminder, we are participating in the USMC Mud Run in Columbia, SC on October 15th. If you are interested in participating, here is the link to register:

loved having our awesome Labor Day Class! thanks for coming!

3 Thrusters, 135/95 pounds
7 Clapping Push ups

AMRAP – 20 minutes
10 Push Press,
10 KB Swings,
10 Box Jumps,

For Time:
5 Rounds
30 lateral Burpee Box Jumps, one hand on box, one on floor
30 Wall Ball

Abdominal strength
2 x 50 Abmat sit-ups / 50 Flutter kicks
Alternate 50 of each – 2 rounds.

Some of my bootcampers are coming to class, and I can tell that there is a lack of true intensity in the workouts, remember, you will reap the rewards of your intense effort.  
It's ok to have an off day occasionally, we all do...but, when you consistently have off days, then it's more about effort and heart. 
Be someone you respect, work hard, don't accept just enough, show yourself that you have heart....

Monday, September 5, 2011

Labor Day Love SpinCamp!

45 minutes of Cycle Intervals followed by....
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 10
 Pushups (or Clapping Pushups if you can)
Burpee Box Jumps
Pistols (or Weighted Squats if you don't have pistols 25lb, 15lb)

‎"How you feel about me is between you and your self-esteem."

Saturday, September 3, 2011

Share with me!

Hey friends~ today is Saturday and I am at home with a sick little boy. This gave me some time to play in the blogging community and I came across a cool new idea! I am trying out a new tool in my blog this week! I am asking you to share with me your favorite healthy meals, the one that is your go to for when you are in a hurry, so, it can't be full of complicated steps or ingredients. Share your recipe and ingredients...we are always looking for new fun meal ideas that fit into our busy lives!I can't wait to learn about your favorite simple, easy to find, whole food recipes!

Friday, September 2, 2011


Some of my favorite people who don't mind getting muddy with me!

When there is no enemy within, the enemies outside cannot hurt you.
African Proverb

Warm Up
Bottom to Bottom Tabata Squats 8 rounds
then...tabata abmat situps vs  jump squats

Run, Babies, Run! This is a partner workout, one of you will run around the parking lot, while the other does the conditioning, then switch!
Burpee box

Thursday, September 1, 2011

Step into Your Moment Workout!

Anthony Robbins "Somebody is in the hospital begging God for the opportunity you have right now. Step into your moment."
Jumping fire at the Warrior Dash!
Warm Up:
1 minute of Box Jumps
1 Minute of Burpees
1 minute of air squats
3 rounds~

  • 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, rest 60 seconds...  Repeat for a total of three rounds.

Renegade Rows moving across the floor and suicides...CAN'T WAIT for this one today!

love this video!!


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