New Year BootCamp!

NEW YEAR, NEW YOU!!

Life is a shipwreck but we must not forget to sing in the lifeboats.  ~Voltaire 

Good Morning....I hope that your January is off to a great start.  There is something so great about a fresh start and a new beginning. I have always loved this time of year because the gym is packed and everyone I know wants to talk to me about what I love...fitness and nutrition.  I begin this year with a renewed decision to be the best me that I can. I still have so far to go, many bumps in my road and so much to learn about recovery after breast cancer and post mastectomy recovery. I thought this would be so much easier than it has been. I promise to be real with you and I promise to try my hardest to stay positive.  

let's go!

Meet on the Treadmills at 9:30 am

we are doing some speedwork and intervals

then...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 Shoulder press
30 Second Rest
2 Minutes Max Box Jump 
30 Second Rest


Grappling Circuit
8 rounds 
Do not set the bar down until the entire set below is complete...rest and then repeat....


Get a nice heavy bar!Bent Row 15 times
Upright Row 15 times
Military Press 15 times
Split Squat (left and right) 15 times
Thruster (squat low, bar on top of Chest, push up into a shoulder press) 15 times
Stiff Legged Dead lift 15 times
Weighted Abs (with 15 – 20 pound dumbbell) 15 times

Abdominal strength – Complete 100 knees to elbows after the workout. Each time you have to drop the bar, roll over and do 20 pushups

"As we look ahead into the next century, leaders will be those who empower others."
- Bill Gates

 

what did you do today to empower someone else?

I miss these muscles!!!! 

Everyone has his burden.

What counts is how you carry it.

Thursday is YOUR day!

The more you praise and celebrate your life, the more there is in life to celebrate.

hello bootcamp babies!

here's whats up for today!

20 minutes of cycle intervals
then...
1 mile run, at the beginning of every minute, stop and do 10 air squats.
then...
grappling circuit in the studio.

AMRAP 20 MINUTES

8 Bent Rows
8 Up Right Rows (no dip)
8 Shoulder Press
8 Good Mornings (bar on back)
8 Back-Lunges (R leg)
8 Back-Lunges (L leg)
8 Thrusters
8 Straight Legged Deadlift

Rick Warren FAITH is FOLLOWING without knowing where, WAITING w/o knowing when, BELIEVING w/o knowing how, TRUSTING w/o knowing why

  

core and stretch!

Stop by the juice bar and ask to try Lisl's Orange Julius Protein Drink! its YUMMY!!!

Thursday will Rock!

Thursday 10 AM...

my girls!

bring water and a towel....this one is going to be amazing!

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

GO GET EM!!
WARM UP
30-25-20-15 and 10 rep rounds of:

Burpees
Box jumps, 24 inch box
Toes to bar
 
THEN...
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
4 fourty pushups
3 minutes of V-sit
2 ( AMRAP) as many air squats as possible in 2 minutes
1 set of 10 Turkish Get ups (5 each side)
if time...otherwise we will do this next Thursday....
100 meter sprints every minute on the top of the minute for 10 minutes.

Tisha rocking out some deadlifts....

We will find a way, or we will make one.

-Hannibal

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 fun!!

Check out the fun we had in bootcamp last night, it was hot in the cave, so, there was lots of sweat! I have to say that one of the best things about working out with this group is the amazing camarderie and support from the participants! They work so hard and it shows!

Christy doing Lateral jumps!

Check out Sharon smiling as she does her pushups!

check out that six pack!!!

Anna Marie hitting the burpees!

What did YOU do today to work on your fitness?!!

BootCamp this week and Protein Pudding

"The pain you feel today will be the strength you feel tomorrow."

BootCamp this week!


join us Tuesday night 6 pm in the Cave or Thursday morning 9:45 am Ladies area
 (Kerry is teaching Thursday morning for me, she is awesome....show up for a little BootCamp, Kerry style!)

Tuesday night

I: 3x
400m run or 5 min jump rpoe
25 squats
15 sit ups

II: On the minute for 25 minutes:
THRUSTERS (65#)
1st min: 1 thruster
2nd min: 2 thrusters
3rd min: 3 thrusters
Continue until failure
then run 400m (or 5 min of jump rope) & REPEAT

III: One minute each
- Partnered medicine ball situps
- American KB swings
- Plank
if time.....
Every 45 seconds, do 10 walking lunges, one clean, one strict press, one front squat, all with either 2 dumbells or a barbell. Continue until you've traveled 400m.


SNACK OPTION!

As many of you may know, Greek Yogurt is my new favorite snack option.  Greek Yogurt is gluten free, safe for diabetics and vegetarians, and with the 2% variety being only 120 calories a cup, it's perfect for dieters of all kinds.  Its higher in protein and there are 0% fat options to choose from! Remember to be sure and check the sugar content, pre-sweetened yogurts are LOADED in sugar and are not a good choice for a clean diet.

Here's one of the many ways I have found to get the protein I need to stay strong and healthy!

Lisl's Protein Pudding

1 cup of 0% fat Greek Yogurt
1 scoop whey protein
1 tbs Cocoa Powder
stevia to taste to sweeten

mix all together...yummy snack full of protein!

from http://www.sarahfit.com/

4th of July Secret BBQ Tips


Summertime barbeque’s are often loaded with mystery side salads and fatty cuts of beef. To avoid gaining back all the weight you lost right before you had to put on the bikini, follow these bbq rules.
1. Beware of Ketchup and other condiments containing high fructose corn syrup.
Buy Ketchup that is labels organic. Make sure to read the ingredients to be sure it is not made with HFCS. The chemical often added to soft drinks, cookies, and cereal is also a major ingredient for some favorite condiments, including Heinz Ketchup. Brands like, Organicville have a delicious ketchup that will wow your guests.
2. Instead of having a burger made with beef, try a bison or veggie burger
Burgers are like a mystery meat. No one really knows where it came from and how much fat it contains. Stay smart by trying a bison burger. It’s lower in fat and typically farmed on a small ranch so you know it’s been grass fed and treated well. Not an option? A veggie a burger is always a safe bet. Try Veggie Patch’s Garlic Portabello Mushroom Burger for a meatier patty that tastes great! You will save yourself at least 100 calories.
3. Don’t sabotage your meat with processed white buns!
If you are hosting the BBQ, opt for 100% whole wheat buns. Know a guest who need gluten-free options? Indulge them in Ezekial sprouted grain hamburger buns for a gluten-free, option with added protein. Lastly, go bunless with two slices of iceburg lettuce. If none of the above are options, try eating one half of the bun, or scoop it out like a bagel.
4. Spice up grilled chicken or fish without piling on calories!
BBQ sauce can be loaded with sugar. Choose a brand like Mrs Renfro’s that has only 35 calories per 2 tablespoons. Better yet, check out their variety of fruit salsa’s to top freshly grilled fish. Another option? Try a chutney for a sweater glaze that requires no marinade sitting time. Try School House Kitchen’s Bardshar Chutney for a versatile BBQ companion.
5. Skip the mayo drenched salad, and try some grilled veggies!
Macaroni salad, potato salad, and pasta salad are usually a mystery to all guests except the one who made the dish. Avoid the danger and stick to some grilled veggies or corn. If you are allowed to bring a side, enlighten your guests by bringing a healthier version of one of the above. Typically one cup of potato salad has over 300 calories.
For more tips, visit SarahFit.com.

Bootcamp this Week and a Quinoa Recipe...

Hey to all you Pivotal Fitness Athletes!!!

Join us Tuesday night at 6 pm in the cave or Thursday morning at 9:45 am Ladies area

We hope that you had a wonderful Father's Day!

 

The father of a righteous man has great joy; he who has a wise son delights in him.

-Proverbs 23:24

TUESDAY...

PUSHUPS!!!

10 minutes of Pushups, each time you break the PLANK position, 10 WallBALLS! score is how many pushups you get total in 10 minutes...we did this last Thursday, it was awesomely tough!

10 rounds


30 x Overhead Dumbbell Walking Lunge (15 alternating steps)

30 x Dumbbell Swings

10 BAR BURPEES

10 PISTOLS ( one legged Squats)

1 minute of JUMP ROPE or Box JUMPS or 30 Tuck Jumps in between each round
Go “Hard and Fast” for the entire 10 rounds!
hill sprints if time after the 1 rounds~
BRING YOUR WATER AND TOWEL....ITS HOT! come early to set up and be sure and clean up after! 

THURSDAY MORNING!
if you don't have a jump rope yet, this workout requires one, so, take the time to get yourself a good jump rope and keep it in your gym bag!
jump rope – 250

then
21-15-9 reps of:
Burpee Broad Jump
Kettlebell Swing (53/35)
then

jump rope – 250

then...
-Run 1 mile
50 Thrusters (45 pounds)
100 Push-ups
-Run 1 mile
50 Kettlebell Swings (53/35)
100 Abmat Sit-ups

suicide runs if time!

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 are going through hell, keep going.

-Winston Churchill

 Quinoa & Lentil Salad

Pronounced KEENWA, this is an ancient “grain” native to South America. It is high in protein and has light, fluffy texture when cooked. Its mild, slightly nutty flavour makes it an excellent alternative to rice or couscous.  I have just discovered this wonderful treat and I am obsessed with trying to find as many ways as possible to make it! Enjoy..
Why Eat it??
Quinoa is a good source of protein, has a nutty flavor and pleasing texture similar to rice. Quinoa is also full of vitamins and minerals - iron, magnesium, Vit E, potassium, amino acids - and fiber. Unlike wheat or rice, quinoa is a good source of lysine. Quinoa is adaptable and gluten free. Because of its high protein and (good) fat content, quinoa is a satisfying meal with a few nuts or beans, and veggies added. It's a wonderful addition to soups and stews, transforming them into one dish meals.


Ingredients
1 cup quinoa
1 tsp olive oil
1 shallot or ½ onion, finely chopped
2 tbsp tarragon , roughly chopped
1 cup lentils rinsed and drained
¼ cucumber, lightly peeled and diced
 feta cheese, crumbled use just a little for flavor!
6 spring onions, thinly sliced
zest and juice 1 orange
1 tbsp red or white wine vinegar


1.Cook the quinoa in a large pan of boiling water for 10-15 mins until tender, drain well, then set aside to cool.  Place the lentils in a medium-size pan, cover with at least an inch of water, and boil until tender, 30 to 40 minutes



2.Meanwhile, heat the oil in a small pan, then cook the shallot or onion for a few mins until softened. Add the tarragon, stir well, then remove from the heat.

3.Stir the softened shallot and tarragon into the cooled quinoa along with the lentils, cucumber, feta, spring onions, orange zest and juice and vinegar. Toss well together and chill until ready to serve.

Bootcamp this week and a salad recipe!

BOOTCAMP THIS WEEK!

join us Tuesday night in the Cave

(behind Kids Zone)

 at 6 pm

or Thursday morning at 9:45 am Ladies area~

all members are welcome, options are always shown for beginners or those who are more advanced!

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

- USMC saying come get sweaty with us today!!!

7 Rounds for time:

 sprint

8 kettlebell swings..heavy!

16 push-ups

For Time:

100 Jumping Air Squats

200 Meter Farmers Walk...use heavy weights or tires

100 Mountain Climbers

run 1/2 way

100 Flutter Kicks
200 Meter Farmers Walk...heavy weights or tires
100 Push-ups
run 1/2 way
100 Sit-ups

3-2-1-Go!

suicide runs if time then core if time

THURSDAY!!!

first....TREADMILL HIIT~~

then…

Max reps pushups in 10 minutes. Every time you leave plank position perform 10 wall ball shots (w:14 m:20)

WOD:

4 rounds, each round is 4 minutes long. . .

Run 400m
with remaining time you will do AMRAP of:
5 box jumps
10 squats
15 Knees to elbows
You will get a 30 second rest between each round!

CORE IF TIME!
oh yeahhh~!!!

 

Spinach Salad with berries

I love love spinach with strawberries, try this yummy salad!

Ingredients:

Fresh spinach (about 1 bunch or a 9 oz package)

8-10 fresh strawberries, sliced

1 package blackberries

1/4 C slivered almonds

dressing:

1/4 C apple cider vinegar

1/4 C grapeseed oil (olive oil)

2 T sesame seeds

1 T poppy seeds

1 T honey (optional) or 1 T fruit juice (pineapple or apple work well)

Mix spinach and berries together. Drizzle salad dressing over salad and toss well. Sprinkle slivered almonds over the top. Enjoy! (Store leftover dressing in the refrigerator).

BootCamp this week and a smoothie recipe....

BootCamp this week!!

Join us Tuesday night at 6 pm

or Thursday morning at 9:30 am Ladies only!

It is our attitude at the beginning of a difficult task which, more than anything else, will affect it's successful outcome.William James

50 Wall Balls 20 lbs.

10 Push Ups

40 Wall Balls

20 Push Ups

30 Wall Balls

30 Push Ups

20 Wall Balls

40 Push Ups

10 Wall Balls

50 Push Ups


Complete 7 rounds of:

Sprint 100 yds.

20 Thrusters.



Thursday....



warm up...For time:

150 Wallball shots, 20 pound ball

50 - 40 - 30 - 20 - 10


Squats

Kettlebell swings

Push ups


Five rounds for time of:


5 x Push Press (185 lb/ 100 lb)
10 x Burpees
21 x KB Swings
15 x SDHP (Sumo Deadlift High Pull)
9 x Overhead Squat
suicide runs


Fitness Celebrity Jennifer Nicole Lee Shares 5 Fitness Tips to Help Women Fit Into Their Skinny Jeans Again
A lot of women would love to be able to fit into their skinny jeans again or even be able to buy their very first pair.


Myself and weight loss success story and fitness celebrity Jennifer Nicole Lee are on a mission to help them do exactly that.



"There are many simple things women can do to prevent overeating. Getting a little education on proper nutrition can go a long way toward helping them fit into those sexy jeans" according to Jennifer.
I urge all women looking to lose weight to take the following nutrition tips seriously.
Women can avoid lots of unwanted calories that pack on the pounds, just by following these simple fitness tips.

Eat small meals or snacks every few hours. Going too long between meals slows down your metabolism and increases the chances of binge eating.

Eat your food slowly. Remember what mom used to say, "chew your food"

Plan your meals. This way you're never left hungry without the proper nutrition.
Water. Water. Water. Drinking plenty of water can help you feel full.
Stay away from simple sugars and processed foods which cause you to quickly feel hungry again.

Banana and Honey Smoothie



A hot favorite, this banana and honey combo is a good option for a light breakfast or snack. It contains carbohydrates, potassium and phosphorus.

2 ripe bananas

2 cups (17 fl oz) low-fat soy milk

1 tbs honey or maple syrup

2 tbs low-fat plain yogurt

Prep Time: 10 minutes

Cooking Time: Nil

Serves 2   Place the bananas and soy milk in a blender. Add the honey or maple syrup and yogurt and blend until frothy.

HINT: You can substitute a variety of soft fresh fruits or rehydrated dried fruits for the bananas.

Nutrition per serving: Energy 1069 kj (255 cal): Fat 1.5 g: Carbohydrates 47.4 g: Protein 12.1 g