thoughts on 2012 and Jan Group Fitness Schedule

HAPPY NEW YEAR!
click the schedule tab in the right toolbar to get a copy of the January Group Fitness Schedule.

               Invictus

It matters not how strait the gate,

How charged with punishments the scroll,

I am the master of my fate:

I am the captain of my soul.  

One of the greatest gifts in life is the ability to chart our own paths, to be the “masters of our fate, the captains of our soul” –

 to paraphrase William Ernest Henley. 

Knowing that you have this power to choose, to decide and to chart your own path, what do you choose for yourself today? for this month or even this year?  My hope for all those that this blog touches is that you look into your hearts and choose to grow as a mother, father, sister, brother, friend and to take a chance. We all experienced our own battles and achievements in 2011, and I would like to hear about yours in the comments section.  For me personally,I have decided not to let my experience with breast cancer define me, or let it limit me in any way. I am determined not to feel sad or sorry for myself as I realize who I am in this new corner of my life. I hope to inspire women and men to keep up with their heath screenings and pay attention to their bodies' cues. I also am even more determined to keep around me positive, loving and energized people. My husband and I are training for a 1/2 marathon and we are so excited to take on this challenge together! San Diego Rock and Roll 1/2 here we come! 

1.  What are your health and fitness goals for 2012?
2.  How can this blog and the bootcamp classes best support you in achieving your goals?

Christmas SpinCamp!

Merry Fitness and
a Happy New REAR!

Christmas waves a magic wand over this world, and behold, everything is softer and more beautiful.
-Norman Vincent Peale

Load for today – AHAP! Post load with time.

50 squats, deep, hips past knees...

50 One Arm Kettlebell swings
5 reps each arm. Do not put the kbell down until you reach 50.
Russian swings (not overhead)

50 One Arm step-ups holding heavy dumbell...
5 reps each arm. Do not put the kbell down until you reach 50.
5 step-ups onto box with right leg holding kbell in right arm.
Switch – 5 on left leg with kbell on left side. Rotate until you reach 50. 

Load for today – AHAP! Post load with time.

Aunt Bethany: Is your house on fire, Clark?
Clark Griswold: No, Aunt Bethany, those are the Christmas lights.
-Christmas Vacation

Christmas Sweat~

my fitness warriors!

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

I am looking forward to today's workout, I plan to try to do most of it, I am still struggling with chest exercises, so, I will go easy on those. 

For time:
150 Push Ups
Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately do 10 tuck Jumps. Once the penalty is completed continue with the push ups.
You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a complete 10 tuck Jumps

Push Ups are hand release.

THEN!

10 Rounds of:
5 SDHP
10 Heavy Chest press 
10 Heavy KB swings
10 Jump Squats
10 Squat Box Jumps
*15min time limit...gotta hit some core!

Someone was asking about my protein pancake recipe...check out some of my favorites here:

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.
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.

Wake UP SpinCamp!

wake UP 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.

“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

• front squat
• burpee hurdle jump
• pistol Squat
• chest press
• dips

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.