Rainy Day BootCamp

We have banished the phrase “I cannot” from our vocabulary; in its place lies “I will try.” 


Ice-breaker
Race to 100 pushups...each time you break plank, flip and do 5 crunches
GO GET EM!!

Getting Warm
30-25-20-15 and 10 rep rounds of:

Burpees
Box jumps, 24 inch box
Toes to bar


Icing on the cake!
21 down...
Deadlifts and clean and press
HIIT Mashups...a little taste of what Saturday's HIIT class will look like!

People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.

-Andrew Carnegie

Out of your Comfort Zone Workout

You only ever grow as a human being if you’re outside your comfort zone.

BootCamp TUESDAY...

Part 1...IceBreaker...get a partner, do this in groups of 2.

10.9.8.7.6.5.4.3.2.1 reps of:

Clean and press...Deadlift...Pushups...Biceps...Scissor Lunges
Advanced option on the deadlift - one leg at a time.

Part 2...Super Conditioning 3x through
20 180 degree burpees (advanced option...full pushup on the burpee)
shuffle down sidewalk and back...sit deep and use your quads!
30 hand to  hand KB swings 

Jacknife with medicine ball/weights or without 20 reps 

Part 3...The Icing

Long Jumps forward across back of gym parking lot, or hill sprints...we will vote!

exercise demos

180 degree burpee's

Jacknife

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.

 Love to get Fit Store! Check out our new Line of Tshirts, tanks and Hats! Be Proud and Strong! get one today!

http://353512.spreadshirt.com/

Summer HIIT Training and Quinoa

hey love Peeps, 
Hope that your summer is spectacular. I have been banned from the gym/outdoors/sun/pool/fun again, more complications from  FBC and it has just about caused a breakdown! I learned to deal with it by drawing in to myself and looking hard at my coping mechanisms.  I have always known that exercise has been my primary way to deal with stress, anxiety, whatever life has handed me, I preach it to my classes! Being forced to stay away from my #1 love has not been easy. I rediscovered some old loves! I painted furniture, read some fabulous books, and spent quality time with my children....no rushing off to the gym to teach a class is actually quite refreshing! We have slept until 8 am at least every day...which I needed to heal. 

This week I got the green light to hit the gym again and I taught my first HIIT (High Intense Interval Training) class.  It is a 30 minute workout and I am IN LOVE! You can read more about it in a previous post  where I break down what HIIT is....
http://lovetogetfit.blogspot.com/2010/05/hiit-trainingwhat-is-it.html

HIIT can involve just cardio training, weight training or a comination of the two. I really prefer to use large muscle groups, that way the load is greater. 

 One of the main principles around HIIT Workouts is that it prevents any type of flatness. It’s goal is to push your body to constantly adjust, and reach new levels of fitness.  HIIT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals. HIIT can be applied to running or to exercises such as squatting. 

HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.

Research has shown that using HIIT the exerciser will 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.

Here is an example of the workout that we did last night. 

set 1

40seconds on/20 seconds off

Squat into a jump and heels back and butt kick

Push up Side plank alternating

burpee no push up

high knees

Set 2

20 seconds on/10 seconds off Tabata Style

SKATERS

long jump fw 2 hops back

jump lunges

shuffle touchdowns

This took 30 minutes to complete and when it was over I was toast! I admit, I am not at my usual fitness level...but, I know that this will certainly help me get back there!

I would love to hear of your favorite HIIT routines! 

Quinoa!

I made the MOST amazing salad today! Can't wait to share. 

Did you know that Quinoa isn't a grain, it's a seed belonging to the Goosefoot family, we cook it and eat it like a grain, so, that's why it's known as a grain! YUM!

 Quinoa Salad

Ingredients

For the salad:
* 1 cup organic quinoa, rinsed and drained
* 2 cups water
* 1 can black beans, rinsed and drained
* 1 medium tomato, chopped
*1 cucumber, chopped
* 1/2 cup fresh cilantro leaves, washed, dried and coarsely chopped

*one can of mild rotel tomatoes and chilis


For the dressing:
* 4 Tbsps fresh lime juice, or to taste
* 2 Tbsps red wine vinegar
* 1 clove garlic, minced or pressed
* Sea salt and freshly ground black pepper to taste

Directions

1. Bring the water to a boil, then stir in the quinoa, lower the heat and reduce to a simmer. 

cook about 15 minutes.

If you're starting to see the little white tails but the quinoa seems too soggy, remove the lid for the last few minutes of cooking. And if the water is all gone but the tails are not visible yet, add a little more water and simmer for a few more minutes, covered. Then remove from heat and set aside to cool.

2. Make the dressing in a separate bowl.  

3. Allow the quinoa to cool down .  Combine all the ingredients in a large bowl, drizzle with the dressing and toss well to make sure everything is equally coated. Top with more cilantro leaves.

beans and veggies marinating in the dressing while quinoa cooks

Final product! DELISH!

Song of the week!

Check out this new tune I used in Spin Class today! LOVING Skrillex right now. :) 

July Sweat Fest!

Whoever is trying to bring you down, is already below you.

 Surround yourself with those who only bring out the best in you. When you have positive relationships, your thoughts will be more positive, and this will lead to more positive action in your life as well.

My Mama always said you've got to put the past behind you before you can move on.
 Forrest Gump

What a lovely quote to begin BootCamp with today! I hope that my friends and readers have had a hot and wonderful summer and are enjoying their friends and family. I am personally working hard to get my fitness back together and find my 'mojo'! I think I lost it in the last 10 months. Dealing with Breast Cancer, multiple surgeries, reconstruction nightmares and all that has come with that has just about broken my heart. I am forcing myself to look at what has taken place and not run from it. I have been incredibly emotional and have found true strength in my family. We have chosen to take time away and have had a wonderful vacation last week with friends...which has done much to heal. 

I look forward to each workout in the gym as an opportunity to catch what I have lost and hope to regain my mojo!

In Health, Lisl

Big Daddy and I in Hilton Head last week! 

TUESDAY NIGHT..“Nobody ever drowned in sweat.”

- USMC saying come get sweaty today!!!

Ice Breaker!

Max reps pushups in 10 minutes. Every time you leave plank position perform 10 wall ball shots 

Wall Ball Sprints

Sprint 
20 x Wall Ball (20 lb, 10 lb)
Sprint 
30 x Wall Ball
Sprint 
30 x Wall Ball
Sprint 
20 x Wall Ball

then...

21-18-15-12-9-6-3
Front squat HEAVY
Sit-ups
Box Jumps
biceps

one minute
-Plank Holds-Flutter Kicks-side plank

Suicides if time....

Orange Creamsicle Protein Shake

Ingredients & Instructions:
•1 to 2 scoops of vanilla protein powder 

•6 to 8 ounces of water 

•4 to 6 ice cubes 

•1 peeled orange or substitute a pack of orange crystal light  or 4 - 6 oz of Orange Juice

•Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Do Everything SpinCamp Today!

‎"My dear, I have kicked more ass than you have sat on".

~~Zotoh Zhaan 

(character from Farscape)

45 minutes of cycle intervals and hills and then we will do the following BootCamp style weight training 
“Deadlift and Push-ups”
 -1 Deadlift, 1 Push-up
 -2 Deadlift, 2 Push-ups
 -3 Deadlift, 3 Push-ups 
continue repeating this set for 10 minutes, try to fit in as many reps as you can, keeping good form.

4 sets!
25 Kettlebell Swings (24kg./16kg.)
10 Lateral Hops burpees (over and back = 1 on this workout)
25 AbMat Sit-ups (unanchored) 

"When anyone tells me I can't do anything... I'm just not listening any more." 
Flo Jo

This is a new song for me! I will be playing it in cycle today...using it for a hill...uptempo and awesome!

June Spin Camp!

When people asked how old she was, she would say 1009365 more or less because she was so glad to be alive that she counted every day a birthday! 

(Brian Andreas, Storypeople)

I love StoryPeople!!!

Today's Class..45 minutes of cycle intervals and hills

then

bottom to bottom tabata squats

abmat situps vs jump squats Tabata Style

1 minute of the following

Deadlifts

Pistol Squats

Burpee Box Jumps

Leg Pushdowns

Pushups (hand release style)

1 minute rest

repeat 4 times~

Never lose sight of the fact that the most important yardstick of your success will be how you treat other people – your family, friends, and coworkers, and even strangers you meet along the way.
-Barbara Bush

Since we are leaving tomorrow for vacation, I thought I would play this song in class today to celebrate!

Front Door Love

I usually don't write decorating-homey stuff, because that is just not my talent! But, my sweet friend Susan came over and brought me this beautiful wreath...and I had to share!

I love the special touch of the burlap bow.  The W is red, which I love because 

red is one of the accent colors that I always am drawn to. 

Plus it looks like USC Gamecock colors!

I was thinking of painting the front door red. 

This makes me smile! Susan has this wonderful and creative way of making plain things beautiful. 

Now I better clean the front door and sweet up a little. 

Tabata BootCamp baby!

“The true measure of a man is how he treats someone who can do him absolutely no good.” 

-Ann Landers

today...do more than you think you can, your body will listen!

What the heck is a tabata?

The Tabata protocal  was created by Izumi Tabata. He and some other Japanese researchers did a study on exercise and effectiveness.  The tabata method is a type of high intensity interval training that was done in a study in Tokyo Japan by the department of physiology at the National Institute of Fitness and Sports. They wanted to prove that fat burning is greater when exercise intensity is higher. It is one of the most intense workouts ever discovered. Tabata protocol is a 4 minute interval circuit of 20 seconds of exercises followed by 10 seconds of rest. Tabata Interval training can be done with a number of different exercises including bodyweight, kettlebells, suspension trainer, dumbbells, barbell, sprinting, running, rowing and any other type of exercise that you can do for 20 seconds at a time. 

The key to Tabata protocols is the timing.  Each Tabata is done for 20 seconds with 10 seconds of recovery.  The original method calls for eight total rounds per exercise.Tabata training is a style of training where you exert MAXIMAL effort for a short period of time, coupled with a very short rest period, and repeat a predetermined number of times. 

I have been using this method for about 4 years, and I love it! I prefer to use bodyweight exercises, or if there are weights involved, I keep it simple...weighted burpees, presses...no complex movements.  So, if you're short on time and looking to get in and out of the gym quickly, or just looking for some killer workout finishers — Tabatas are a great way to go.

SO! are you ready to Tabata baby? 

here's our workout for tonight..

warm up...slow run, 10 minutes

Tabata Sprints...

we are doing these 20 sec on 10 sec off...sprint ahap (as hard as possible) for 20 seconds, 15 sets total. walk to recover. 

Inside:

Pushups vs dips 

Air Squats vs presses

Mountain Climbers vs Wall Balls

One Legged Lateral Hops (alternate legs each time) vs burpees

FINISHER:

20 sec 1-arm swings (right arm)
10 sec rest
20 sec Front Squats (right arm)
10 sec rest
20 sec Push Press (right arm)
10 sec rest
20 sec 1-arm swings (left arm)
10 sec rest
20 sec Front Squats (left arm)
10 sec rest
20 sec Push Press (left arm)
10 sec rest
20 sec 2-arm swing
10 sec rest
20 sec 2-arm swing

Core...

Vups vs Plank

What are your training goals? Have you set any? If so, are you reaching them? How can I help you?

“God gave you a gift of 86,400 seconds today. Have you used one to say “thank you?” 
-William A. Ward

Lucky You Workout!

Today is March 1! What a great feeling a new month is, I loved it this morning when I woke up and I could feel the beginning of a new day, it was cool outside, but, spring is making itself known! New beginnings! I hope that you all feel that same sense of renewal in your days and your workouts. 

Today I will:

Breathe Victory,

Embrace Triumph,

and Live Boldly.

- more than yesterday,

I will REJOICE in what

I am and What I have

become. Discipline and

Dedication along with

Courage and Determination

made this celebration

mandatory. Life. Don't

forget to LIVE it.

from RX Star (www.rxstar.com)

Today is your lucky day! here is the workout:

 Thrusters and runs

Start at the fence with a bar.  Do 5 thrusters, run to the building, tag it, run back, you have 2 minutes to get done before the next set starts.   We will do 15 sets total! 

Parking lot suicide...use the lines of the parking lot to run 1 set of suicides when done with the thrusters.

"Tabata What?"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are kettlebell swings, the second 8 are v-ups, the third 8 intervals are shoulder presses, and finally, the last 8 intervals are push ups. There is no rest between exercises.

 32 intervals total

LETS DO IT!
here's something that you can do at home to work on your core and upper body strength:
Alternating Tabata: 8 cycles of each (20 on / 10 off) 
Push-ups
Plank Hold
RACES! 
Do you have your spring races planned yet? We are running on April 21...anyone want to join us?

USMC Ultimate Challenge Mud Run

TWO 2012 DATES ANNOUNCED21 April 2012 and 13 October 2012

http://usmcmudrun.org/

we are also planning to run the Warrior Dash in Huntersville, NC...

http://warriordash.com/register2012_north_carolina.php

my favorite song for Spin Class this week...I use it for climbs with cadence increases on the chorus.
"my body tells me no-o, but i won't quit 'cuz i want more"

Clean-ish Chicken Pot Pie

So, I went on a search today for a clean version of Chicken Pot Pie, after my 9 year old requested it for dinner. My 'family goal' this week was to make something completely new for dinner that I have never made before. So, after a family discussion, I settled on my son's request. "Mommy, it's my favorite thing EVER!" 


You know I had to make what my baby asked for!

SO, I put out a Facebook request to my friends, asking for a clean version of this yummy treat. I am not a fan of canned soups, canned vegetables or really anything over processed and over salted. Since eliminating most processed foods from my family's diet, I really find that we enjoy the taste of real food and anything too salty is not appealing. 


After perusing all my friend's suggestions, I put this delight together!


Ingredients:

1½ cups onions, chopped

3 small red potatoes, cubed (½ inch cubes)

3 large carrots, peeled and sliced into chunks

4 celery stalks washed and chopped

large pkg of baby bella mushrooms, washed and sliced

2 lbs of boneless chicken (I used alot of protein per Big Daddy's request)

1½ cups frozen peas 

1 can lowfat evaporated milk

2 tbs all purpose flour

2 tablespoons fresh thyme, I still have it in my garden, you can use dried if you don't have fresh

2 or 3 dashes of sea salt

¼ teaspoon fresh ground black pepper

bay leaf

oregano

paprika

2 tbs of dijon mustard

2 cloves of fresh garlic

1 cup of white wine

 Dough...I stressed about this part, it has to be good, I hate preservatives and canned biscuits or rolls. So, I settled with Phyllo dough. 

Directions

Cover chicken with water add garlic, salt, pepper, bay leaf, oregano, cook on low for 40 minutes, until the chicken is tender and falling apart. I have found that if chicken is cooked slowly, it stays tender. 

 Let the chicken cool and strain the stock for use later. I ended up using about 2 cups of stock, I froze the rest for later. 

After the  chicken is cooked and is cooling, add to another stock pot about a tbs of olive oil.  Add carrots, onions,  mushrooms, celery, potatoes. Stir in paprika, and thyme. Shred the chicken. Add to the stock pot with vegetables. Cover the chicken and veggie mixture with about 2 cups of the broth. Mix in a saucepan 1 can lowfat or fat free evaporated milk and 2 tbs of the flour. Let it thicken. Add wine and dijon mustard. Once it has thickened, pour over the chicken and veggie mixture. I added peas at the end so they wouldn't fall apart. 

Prepare a large baking dish, I have a wonderful big round oven safe dish that I love to use. Coat with Olive oil spray. Add the Chicken and veggie mixture. 

Cut phyllo dough into strips and put in a layer over pie, trim edges and press down firmly to seal.

 Lightly coat with cooking spray or egg whites.. Bake for 10 minutes at 425 covered with foil.  Then bake uncovered until golden brown and bubbly about 20 minutes more.

So, end result, fresh tasting and delish! Both children had two helpings and Big Daddy was raving.  

Ready to pop in the oven! I wish I had an after picture, but, it was demolished  by the time I got home
from the gym. 

Hot on a Plate SpinCamp!

“I speak to everyone in the same way, whether he is the garbage man or the president of the university.”
-Albert Einstein

Wake up this morning to your best life ever. I see so many people in their days, full of fear, negativity, drudgery and lack of drive. What can you do today to change your outlook, your fears and your 'weighted down' heart? Shed that winter coat, add spring to your step and joy to all parts of your day, even the boring parts! Relish your routines, trip to the bank or house work. I say this to myself all the time, you can be miserable or you can be happy, the amount of work is the same. I choose to put my effort into energy, lightness and positiveness...what you got my Rockstars?

Today we will do 45 minutes on the Spin Bike, hills and drills! We will follow this with Burpee broad jumps and sprints outside...


Here is how it will work...


Burpee Broad Jump 10 then sprint to the fence and back, repeat....
I think there is GREAT JOY is that! 


SONG OF THE DAY! Love to use this song to sprints in Cycle Class, I also love it to run to when I have my ipod!