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!

Little Earthquake Workout!

Let me tell you something you already know. The world ain't all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't how hard you hit; it's about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That's how winning is done. Now, if you know what you're worth, then go out and get what you're worth. But you gotta be willing to take the hit, and not pointing fingers saying you ain't where you are because of him, or her, or anybody. Cowards do that and that ain't you. You're better than that!.....Rocky Balboa

 What do you say to yourself when you stand in front of the mirror? Do you say positive and encouraging affirmations?  Those little conversations that you have with yourself are so important in establishing a positive self image and outlook. Try to catch yourself when you are alone and think about the way you talk to yourself...the first step is to recognize that there is a problem..try to uncover your triggers for negative self talk. Many repetitions of healthy self talk can begin to influence your core beliefs about your body and dramatically improve body image. Please stop the 'Fat Talk' and replace it with, "I love how my arms got me through those pushups" or "I am so good at running those laps".  If you have people in your life who are critical about your appearance or their own appearance, let them know how you feel about it.

Mastering others is strength;  Mastering yourself is true power - unknown

Here is the Golden Rule...Don’t say anything to yourself that you wouldn’t say to anyone else.

Do you ever start comparing yourself with others?  What do you do to avoid letting that stir up a bunch of negative thoughts? 
Today's Workout!
Sprints...15 sets across the parking lot!
remember the purpose of these is to work AS HARD AS POSSIBLE during the sprint, get your recovery in there as you wait for the next one, this is HIIT Training 101~it is all about speed.
refer to this post on HIIT Training for more information!

http://lovetogetfit.blogspot.com/2010/05/hiit-trainingwhat-is-it.html

then...one dumbell swing (or Kettlebell) and one burpee box jump~
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! 

we will finish with core and stretch!  

Reah's turkey meatloaf muffins

I got this awesome recipe from my friend Reah...thank you so much for sharing! These look awesome!

From Reah...."I made these mini meatloafs last night, they are from Jamie Eason's bodybuilding.com page (not my recipe).  They are brother approved, although he said he could have stood some ketchup with them.  Just remember if using ketchup no HFCS (high fructose corn syrup).  They are not really a muffin, just made in a muffin pan.  Instead of a pan I used aluminum muffin tins and spray extra virgin olive oil.  I also used chopped onion, shallots, and garlic that is sold in a container at Trader Joe's.  It was approx the same cost without the prep. Next batch I will be adding green peppers (diced).  This makes a quick and highly portable meal option.  My cook time was actually 30, not 40 mins."

Turkey Meatloaf Muffins
Calories: 80
Fats: 2 grams
Carbs: 4 grams
Protein: 11 grams
Ingredients:

• 2 lbs ground turkey (or chicken)
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• 1/2 tsp dried thyme
• 2 tsp dry yellow mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice
• 1 tsp salt
• 2 tbsp garlic powder (2 cloves minced)
• 1 small onion (finely chopped)
• 2 celery stalks (finely chopped)

Directions:

1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 40 minutes.

Makes 12 muffins.

Serving Size:
Women: 2 muffins
Men: 4 muffins

 

 

Mid Summer Madness Workout!

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“It is not the mountain we conquer but ourselves.”

Remember to hydrate! You have to drink water throughout the day to stay hydrated during the workout. Don't  sip on a small bottle of water right before we start and expect to be ok.

Complete 3 rounds for max reps
3 minutes Box Jumps  30 sec rest
3 minutes 1-arm Dumbbell Thrusters -- alternate arms
30 sec rest
3 minutes Jump Squats rest

Run, Babies, Run! This is a partner workout, one of you will run around the parking lot, while the other does the conditioning, then switch!
Box Jumps....run
lunges....run
chest press....run
Burpee box Jumps....run
Overhead Plate carry...or those who are having shoulder issues, farmer's walk...run

There are no shortcuts to anywhere worth going.

"Death by Kettlebell Swing"
Do 1 KB swing the first minute, two KB swings the second minute, three KB swings the third minute… etc.
Continue until you can no longer do the required number of swings in the minute allowed.

If Time, Hill Sprints!!!!



"You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, 'I have lived through this horror. I can take the next thing that comes along.' You must do the thing you think you cannot do." - Eleanor Roosevelt

HIIT Training Day

“Training is the opposite of hoping.” – Nike

SPRINTS!
To start with today, we are doing 15 sets of sprints...remember the purpose of these is to work AS HARD AS POSSIBLE during the sprint, get your recovery in there as you wait for the next one, this is HIIT Training 101~it is all about speed. - HIIT has been shown to 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. Your goal is to train above your lactate threshold, so you will need to go fast enough to feel that the last few seconds feel almost impossible to keep running. Everything in your body should be burning...When I say “all out” I mean 100% intensity, nothing held back, as fast and as hard as your  legs can move, similar say to a full sprint on a track.

then...one dumbell swing and one burpee box jump~
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!

then...30 sec. Intervals....Dumbell Burpees.......mountain climbers...30 sec work, 30 sec off!

 ~~

“Too often we are scared. Scared of what we might not be able to do. Scared of what people might think if we tried. We let our fears stand in the way of our hopes.
We say no when we want to say yes. We sit quietly when we want to scream. And we shout with the others, when we should keep our mouths shut. Why? After all, we do only go around once. There’s really no time to be afraid.
So stop. Try something you’ve never tried. Risk it. Enter a triathlon. Write a letter to the editor. Demand a raise. Call winners at the toughest court. Throw away your television. Bicycle across the United States. Try bobsledding. Try anything. Speak out against the designated hitter. Travel to a country where you don’t speak the language. Patent something. You have nothing to lose and everything to gain. JUST DO IT.” ~ Barry Sanders (1992)

 You aren't too busy!!! Let's GO!

Booty BootCamp for Thursday

Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. Lance Armstrong

Warm Up today! Run the club X3

then...
10 rounds for time of:
15 Clean and Presses and  15 Push ups ( Hand release)
Go hard and go fast but do not sacrifice your form for speed.


then....
one dumbell swing and one burpee box jump~
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!

Core!

believe in yourself

you are strong

don't listen to the small people

find your center

wake up every morning with fire inside

pray

know who your people are

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.

You will never, ever get out of a warm bed and go for a run on a cold morning and feel bad. Trust me. -NIKE

Tuesday Night, Get it Done

Countdown to the Mud Run 17 DAYS!

http://www.usmcmudrun.org/

It doesn't have to be fun, to be fun...

Event 1: "Get it Done"


Run the club 4 times

5 x overhead plate carry to the street and back (25/ 35)

100 Burpee Box Jumps, 20"

200 Pushups
All team members will work at the same time to finish the above tasks. Each team can split the movements and reps up as they see fit.
you have 25 minutes or to the finish of the workout, whichever comes first!

Event 2: "Barbell Up Ladder"
15 minute up ladder of:
Athlete 1: Deadift
Athlete 2: Power Clean
Athete 3: Ground to Overhead

Each team will have one barbell. Athlete one will complete 1 DL, Athlete two will complete 1 PC and athlete three will complete 1 GTO. The team will then repeat the same order, but will do 2 reps each, then 3 reps, and continue as high as possible in 10 minutes. Once the team starts the bar is not allowed to rest on the ground till the 10 minutes is over (all reps are touch and go and you must pass the bar from athlete to athlete when transitioning). If the bar rests on the ground there is a 2 burpee penalty for all team members.

Event 3: "Relay Race"
Hill Sprints
The start of the "Relay Race" is the end of the "Barbell Up Ladder" event (when the 10 minute mark of event 2 sounds, that is the "GO" for this wod). One team member willsprint the hill and then tag the next team member. Continue "relay-style" until all 3 team members have run 5 hill sprints.

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

-Andrew Carnegie