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Tuesday, August 28, 2012

Rainy Day BootCamp

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

Race to 100 pushups...each time you break plank, flip and do 5 crunches

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

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

Tuesday, August 14, 2012

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. 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


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.

Friday, August 10, 2012

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 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....

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

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! 

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


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


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. :) 


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