Summer Fun Workout!

hey Get Fitters!
I am so excited to work out with you today! This is my first Monday of Summer Vacation...let's celebrate.

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!

Summer HIIT Max!

Warm Up~ then...

45 second intervals 15 seconds to recover, cardio in 

between each exercise. 

(Cardio) Squat Cross (Like a jack diagonal touch)

1. Single Arm Clean and Press Use a Dumbell and alternate 

arms

2. Tricep Pushup (squat and drop forward)

3. Bicep Curls: wide and narrow

4. Decline Push up (Toes on Step)

5. Pogo One Leg Balance - Weight in one hand, drop weight 

to the floor, reach up and jump if you can.

6. Repeat pogo with opposite leg.

7. Mat Jumps - Hands on the mat, pop legs over and back. 

8. Frog Jumps - Jump forward, tap ground with fingertips, 

Jump backward (like broad jump)

9. Core,  from lying position: diagonal toe touch across push 

up from ground

10. Vup with weight

11. Push up, touch shoulder, shoulder, reach,  reach, 

12. Manmaker

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/

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!

Cupcake Workout!

When you speak the truth, have one foot in the stirrup.
-John Wayne

Well, not exactly!There are so many misconceptions about how exercise, food and fitness change the way you look.  Going to the gym, taking a group fitness class, going on a run, or a walk is awesome, but, it's more about the type of activity and the intensity of that activity that will change your fitness level and help reach your goals. Those that weigh more, need more fuel, so they use more calories.  In my experience many people think they burn way more than they actually do and this common misconception can keep their fitness goals at bay.  Truth be told, you might not be burning as many calories as you assume and this can put a halt to weight loss. Did you know that a 135 pound woman burns about:

55 calories per hour sleeping

60 calories per hour sitting

75 calories per hour waiting in line

90 calories per hour typing or doing light office work

120 calories per hour driving

125 calories per hour cooking

140 calories per hour shopping

(note: just 8 hours of sleeping and 8 hours of sitting adds up to 920 calories burned)

Of course, the calories burned per hour exercising are much greater:

150 per hour doing hatha yoga

300 per hour walking at 4 mph

450 per hour on the elliptical

500 per hour intense circuit training

600 per hour swimming laps

If you want to look like an a fit athlete, you need to train like an athlete.  How does one train like an athlete you may be wondering.  For one, athletes and people with lean, athletic, healthy builds, don’t simply go on the same run everyday and expect to keep losing weight.  Cross-training is the key to success, along with high-intensity interval training. (HIIT) 

Look at the whole picture:

• calorie needs. You can use an online calculator which takes into account your activity level.
• Know how much you are eating. Do you know how many calories you are actually eating?  Most of us underestimate how much we are eating and few hundred calories here and there can add up.  Keep a food record.  I love www.livestrong.org

Know how much you are burning. Don’t rely on those gym machines either – many of the overestimate how many you are burning.  How many calories you burn during exercise depends on many factors such as weight, gender, muscle mass and intensity.

SO, Get MOVING! EAT CLEAN AND STAY ON TRACK!

Tonight's Workout!

Warm Up

Bottom to Bottom Tabata Squats 8 rounds

then...tabata abmat situps vs biceps 

Sprints, outside 15X

Then...

Painstorm... Complete as many rounds as possible in 20 minutes (AMRAP):
5 x Deadlifts (75 lb/ 45 lb)
5 x Power Cleans
5 x Front Squat
5 x Push Presses
5 x Overhead Squats

Bar Burps
Ten rounds for time of:
10 Barbell Burpee Clean & Press
20 reverse crunches
Pushups....50 men, 25 women

Spinach Basil Pesto 

Ingredients

• 1 1/2 cups baby spinach leaves
• 3/4 cup fresh basil leaves
• 1/2 cup toasted pine nuts
• 1/2 cup grated Parmesan cheese
• 4 cloves garlic, peeled and quartered
• 3/4 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon lemon zest
• 1/2 cup extra-virgin olive oil

Directions

Blend the spinach, basil, pine nuts, Parmesan cheese, garlic, salt, pepper, lemon juice, lemon zest, and 2 tablespoons olive oil in a food processor until nearly smooth, scraping the sides of the bowl with a spatula as necessary. Drizzle the remaining olive oil into the mixture while processing until smooth. 

I made some today, spread it on my chicken before I baked it...yummy! I also froze some in small portion ziplock bags for later. BTW, I left off the Parmesan cheese this time.

Way of Life...

Check out the BootCamp ladies sporting their awesome STRONG tanks!

Fitness is a way of life, not a diet of choice....

 Today's WORKOUT!

10 minute Burpee Challenge....

Burpee Challenge today!

 Get ready to work hard!  

Warm up – Because it is the first Tuesday of the month, 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.

Ready? GO!!!

 AMRAP 20
2, 4, 6, 8, ……of:
Sumo Dead Lift High Pull
Mountain Climbers
Sit Ups weighted
scissor lunges
biceps

then...100 Overhead Squats
10 rep Knee to Elbow penalty anytime the bar comes down from overhead.

Today’s smoothie is a creamy peach concoction that almost tastes like a milkshake :)
Blend 1.5 cup frozen peaches, 1 Plain 0% fat Chobani Greek yogurt, 1/2 cup skim milk, and two drops of vanilla extract. 
Enjoy for about 220 calories.  If you like to add more protein, add a scoop of protein powder...

  Lisl's Store! Check out our new Line of Tshirts, tanks and Hats! Be Proud and Strong! get one today!

http://353512.spreadshirt.com/

Tell them YES!

“All your life you are told the things you cannot do. All your life they will say you’re not good enough or strong enough or talented enough; they will say you’re the wrong height or the wrong weight or the wrong type to play this or be this or achieve this. THEY WILL TELL YOU NO, a thousand times no, until all the no’s become meaningless. All your life they will tell you no, quite firmly and very quickly. AND YOU WILL TELL THEM YES.” Nike

30 mintues of cycle...we will work on intervals and HIIT Training, see Tuesday's post for HIIT discussion and description. http://lovetogetfit.blogspot.com/2011/05/hiit-training-day.html
then...
10.9.8.7.6.5.4.3.2.1 reps of:


Clean and press...Pushups...Biceps...Scissor Lunges

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

- Percy Cerutty

are you taking all the opportunities you can to grow...?

Easy Day?

“The only easy day was yesterday"

 warm up 
But First, a Review: What's a Tabata?  
If you don't already know what a Tabata interval is, it's a high intensity interval training protocol originally created by Japanese researcher Dr. Izumi Tabata.
Each Tabata interval consists of 20 seconds of high intensity (as hard as you can go) exercise followed by 10 seconds of rest. This is repeated for eight rounds, totaling four minutes time. Tabatas are great for both fat loss and improving one's work capacity (conditioning).

Tabata
 box jump vs bicep curls
box straddle squat jump vs dips

Barbell Complex 10 sets! You will have 10 seconds to transition from one exercise to the other.
eight-exercise Barbell Complex: 30 seconds at each exercise, transition quickly from one to the other

1. Reverse Lunges (Barbell on shoulders; back squat style)
2. Good Mornings (Bar still on shoulders)
3. Shoulder Press (beginner) or Thruster (adv)
4. Upright row

5. Front Squats
6. Bent Over Row
7. Deadlifts
8. Push Ups

Remember.... We're not trying to build peak power, we're trying to build conditioning and lose fat.

FINISH!  one clean and press and one burpee
Add one rep every minute. . . continue until you cannot keep up with the reps in the minute time frame. You will go for 15 minutes, starting over at 1 when you miss your minute.
advanced option, alternate one leg up at a time...
Score= highest rep count in the one minute time frame!

ABS..
medicine ball roll out
Side Plank...adv use a medicine ball
Medicine ball plank

Dinner tonight!!
Lentil Stew Recipe with Kale and Sweet Potatoes

Ingredients:

• one large sweet onion
• five to six large cloves of garlic
• one large carrot
• two stalks of celery
• three medium-sized sweet potatoes
• one small cayenne pepper
• 6 Tablespoons extra virgin olive oil
• 2 cups brown or green lentils *
• 2 Tablespoons fresh thyme (or 1 Tablespoon dried thyme)
• 1 tsp ground turmeric
• 1 bay leaf
• 1 quart Chicken Broth or Veggie Broth if you are doing vegetarian 
• (to avoid the sodium in canned broth, I make my own by boiling whole chicken and spices.)
• 1 cup white wine
• about 2 cups water
• fresh kale (about 7 oz., including stems)
• Mrs. Dash ( I use this instead of salt in all my recipes)
• freshly ground black pepper to taste (about 1 Tablespoon)
• 3 Tablespoons red wine vinegar
• sliced fresh mushrooms
• Protein....shredded chicken, or Turkey sausage (low fat) or left over pork

* you can use whatever mixture of lentils you wish to add up to two cups. Try using de Puy lentils because they hold their form better but adding a small amount of brown lentils (which tend to disintegrate more) for texture.

How To! 

1. Skin the onion and finely chop it. Skin the garlic cloves and mince them. Wash the carrot and celery and slice them (1/4 inch thick pieces). Scrub the potatoes then chop them into bite-sized pieces. Finely mince the pepper.

2. Heat a large soup pot over medium heat (medium low on a gas range), adding the extra virgin olive oil. When hot, add the onions, garlic, carrot, celery, potatoes, and minced pepper. Stir frequently until the onions start to turn translucent. At this point, add the dry lentils and stir them in until they are coated in oil. Add the thyme, turmeric, and bay leaf, mixing well.
3. Add the Chicken Broth and the white wine, stir well. Bring to a simmer. Turn heat to around medium-low (where it will hold a low simmer) and cover. Simmer for 45 minutes, stirring occasionally and adding a little water when necessary (I ended up adding about 2 cups), since the lentils will absorb a lot of liquid. Add the shredded chicken. 
4. Wash the kale, remove the stems, and tear the leaves into bite-sized pieces.
5. After 45 minutes of simmering, add the salt and pepper to taste. Add the red wine vinegar and kale, then mix well. Simmer for an additional 45 minutes, stirring occasionally.

Is it real Food? and today's BootCamp!

I’d rather be a could-be if I cannot be an are; because a could-be is a maybe who is reaching for a star. I’d rather be a has-been than a might-have-been, by far; for a might have-been has never been, but a has was once an are.
- Milton Berle

some of my favorite fitness friends~Juli, Carey, and Kim

 
Today's Warmup
150 Push Ups for time
- Each time you stop and rest w/your chest to the ground, run to Caesar's
- Resting in plank position is OK, but NOT down dog.

2 Rounds of:
2 Minutes Max Burpees
30 Second Rest
2 Minutes Max Push Press
30 Second Rest
2 Minutes Max Box Jump
30 Second Rest

AMRAP 20
2, 4, 6, 8, ……of:
Sumo Dead Lift High Pull
Push Ups
Sit Ups weighted
Squats
biceps
 
HILL SPRINTS~~~if not too cold, otherwise I will come up with something equally torturous!




"Grocery shopping has never been more confusing than it is in 2011.
With conflicting nutrition information coming at us from all sides, navigating the supermarket can feel as impossible as doing long division while juggling loaded bear traps. It's neither fun nor safe.
To help you find real food within the endless labyrinth of junk, I've put together this handy flowchart for your use and amusement. Consider it your supermarket GPS. If you ever get lost, just start back at the top.
Alternatively you can just ditch the supermarket altogether and head to the local farmers Market like I do.
Please feel free to share this with friends"
May the food be with you.
Originally posted at Summer Tomato, where you can find more healthy eating tips.

Better Yourself Thursday!~

Better yourself seven days a week...you don't have to go all out and kill yourself every day..that's overtraining! “You can literally convince yourself to do almost anything,” Trevor Moawad

Trisha is one hard working lady!

“All words are simply tools,” he says, and you have to decide if you want to use those tools to build something up or tear it down.  See you tomorrow as we all take a chance to better ourselves.  Put on your capes, as my friend Kerry says!

1. 1 mile Trial

5 minute warmup then...
Run 1 mile on treadmills As Fast As Humanly Possible.

Team Relay

As many rounds as possible in 20 minutes of:
20 dumbell swings
6 burpees
Run to Caesars and back

One athlete per team completes 1 round while the other athlete does pushups on the curb. Complete as many rounds as possible in 20 minutes.

TABATA
jumping squats
Vsit
biceps
Dips

1. Salty Dog

10 rounds for time of:
15 Deadlifts (135, 95)
15 Clapping Push ups
Achievement is largely the product of steadily raising one’s levels of aspiration and expectation.

- Jack Nicklaus, American Golfer

I found another AWESOME Nike ad that I just HAD to share! thoughts?

Rainy Day Bootcamp~

“A person starts to live when he can live outside himself.”

-Albert Einstein

good morning!

its a new day, love the rain! can't wait to work out with ya'll today!

20 minutes Cycle Intervals

20 Minutes Treadmill Intervals..beginning with 1 mile run AS FAST AS YOU CAN!

20 Miniutes Bootcamp


10.9.8.7.6.5.4.3.2.1 reps of:
 Clean and press
Pushups
Biceps

Amy rocking out an overhead squat!

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


- Percy Cerutty
are you taking all the opportunities you can to grow...?

Tabata Tuesday!

Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; it becomes your destiny.

What do your actions, words and habits say about who you really are and what your destiny is? What are you doing today and everyday to make that a reality?

Today's Workout~

Tabata Mash up
Air squats
Pushups
then
bicep curls
Crunches

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of Thruster, Dumbell swings, Burpees, Overhead Squats,

Run the club 1 time, meet at the back parking lot....15 sets of sprints....

NEXT...CORE!

We make a living by what we get, we make a life by what we give. Winston Churchill

Nutrition:


Craving: Chocolate

What your body may really need: Magnesium

Where you would find that: Raw nuts and seeds, fruits, legumes

____________________________________________________
Craving: Bread or toast
What your body may really need: Nitrogen
Where you would find that:
High protein foods, fish, meat, nuts, beans
_________________________________________________
Craving: Sweets
What your body may really need: Chromium Carbon Phosphorus Sulfur Tryptophan
Where you would find that:
Broccoli, grapes, dried beans, calves liver, chicken Fruits Chicken, beef, liver, poultry, fish, eggs, nuts Cranberries, horseradish, cruciferous vegetables, kale, cabbage Liver, lamb, raisins, sweet potato, spinach, cheese
____________________________________________________
Craving: Salty Foods
What your body may really need: Chloride
Where you would find that:
Raw goats milk, fish, sea salt

All things are difficult before they are easy.

- Thomas Fuller

Circuit Time!

Today's BootCamp! Thursday, August 19, 2010

10 AM

We are doing a giant circuit....4 stations, 12 minutes per station....

Station 1 Deadlifts X20
               Box Jumps X 20
              Pullups X 20

Station 2 Clapping Pushups X20
              Weighted Situps X20
              Air Squats X 20

Station 3 Sumo Dead Lift High Pull X 10
               Jumping Squats X 15 (lots of power and lift!)
              Bicep Curls X 20

Station 4 Lamp Post Suicide X1
              Wall Ball X 20

We will finish up with Core work and stretches....

My tomato garden is going crazy, esp with the wonderful little cherry tomatoes and my kids adore! I found this super recipe to use these summer delights in....give it a try.  My favorite part is the SHORT list of ingredients and I have all the fresh ingredients in my garden. YUMMY!!

Chickpea and Cherry Tomato Salad with Cilantro Dressing Recipe

found this delight on Snackgirl.com

2 pounds cherry tomatoes (mix varieties when possible)
3 cups cooked chickpeas
4-5 scallions, chopped

DRESSING

1 garlic clove
1 large bunch cilantro (about 1 cup)
1/2 cup extra virgin olive oil
2 tablespoons lemon juice
Sea salt and freshly ground black pepper

Cut tomatoes in half and place in large bowl of chickpeas and scallions.

With food processor running, drop in whole garlic clove and mince. Turn off processor, scrape down sides, add cilantro, olive oil, lemon juice, salt and pepper. Pulse to combine. Drizzle dressing over salad, toss to coat and serve.

“This is not a trick mirror. You look THAT awesome!”

Bootcamp this week!

BootCamp this week!

Tuesday Night the Cave at 6 pm

Thursday morning 9:45 am Ladies area

This SATURDAY, July 3rd Pivotal is hosting an OPEN HOUSE! Bring a friend to try a class and work out FREE!

Celebrate your independence from BORING workouts!

July 4th Summer Spectacular~

9am~ 90 min TagTeam Cycle Laura and Amy....

(get your bike tag at 8:30)

9:30~ Step & Pump 90 min Lisl

10:30~ Yoga Jac

11:00~ Zumba Sheila

BRING A FRIEND...lets play!

Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; it becomes your destiny.

I found this little nugget on the CrossFit Full Circle Blog and found it to be really TRUE!! Read on....

http://www.crossfitfullcircle.com/?p=1232

"Let me leave you with this idea; Progress is directly proportional to participation. It's my job as a coach, educator and clinical practitioner to make sure that the correlation stays very tight and that the slope is as beneficial to you as possible. Ie, it's my job to make progress as efficient as possible. But I can only work with what you give me.

I can't make progress out of nothing. I can just work to ensure you the best return on your investment. Let me repeat that; your investment. This is your journey. At the end of the day only you can take credit for success or failure, so let me repeat:

Progress is directly proportional to Participation.

Participation means:

showing up (early, as scheduled, truly present)

giving 90%+, 90% or more of the time
be prepared (in the right clothes, mindset, condition)

making choices that support your training outside the gym (nutrition, drugs and alcohol, social activities, sleep

have a desire to learn (become a student of the game)

get engaged in the process log your workouts, find out more about the whys and hows...

I think it's no coincidence that the majority of top times and biggest improvements come from the same individuals who show up to every appointment they schedule. Those that show up a few minutes early, and stay late to work on something. Who log their workouts on the homepage. Who ask questions. Who buy better training shoes. Who show up for special classes and events."

 

Tuesday night

6pm

Wall Ball Sprints

Sprint 800 Meters
20 x Wall Ball (20 lb, 10 lb)
Sprint 400 Meters
30 x Wall Ball
Sprint 400 Meters
30 x Wall Ball
Sprint 800 Meters
20 x Wall Ball

then...

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

CORE WORK

THURSDAY
5 Rounds for time:
400 Meter Run
Overhead Squat  x 15

For time: 2 rounds....


20 Thrusters
20 Sumo deadlift high pulls
20 Push Press
20 Overhead squats
20 Front squats

 Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. The workout starts with 4 burpees then start your first exercise.

CORE WORK

“We either make ourselves miserable or we make ourselves strong. The amount of work is the same”

-Carlos Castaneda

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!