Out of Your Comfort Zone Workout!

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

INTENSE BODY TODAY

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 around the track ...sit deep and use your quads!
30 hand to  hand Dumbell swings 

Jacknife with medicine ball/weights or without 20 reps 

Part 3...The Icing

Long Jumps forward across the gym floor

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 SUPER CUTE LINE of Tshirts, tanks and Hats! Be Proud and Strong! get one today!

http://353512.spreadshirt.com/ 

Intense Body Today

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...

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

Eat Clean Train Dirty Workout!

“And above all, watch with glittering eyes the whole world around you because the greatest secrets are always hidden in the most unlikely places. Those who don't believe in magic will never find it.” Ronald Dahl

Load for today – AHAP! Post load with time.

50 squats, deep, hips past knees...

150 Push Ups
Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately do 10 3 jack +1 tuck Jumps. Once the penalty is completed continue with the push ups.
You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a complete 10 tuck Jumps

Push Ups are hand release...meaning, chest comes down, touches the ground, hands lift up.

50 One Arm Kettlebell swings
5 reps each arm. Do not put the kbell down until you reach 50.
Russian swings (not overhead)

50 One Arm step-ups holding heavy dumbell...
5 reps each arm. Do not put the kbell down until you reach 50.
5 step-ups onto box with right leg holding kbell in right arm.
Switch – 5 on left leg with kbell on left side. Rotate until you reach 50.

Load for today – AHAP! Post load with time

• front squat
• burpee hurdle jump
• pistol Squat
• chest press
• dips

You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next. After you have completed the fifth station, rest 60 seconds... Repeat for a total of three rounds.

Oatmeal Protein Pancakes

Enough for 1 Person

1 cup raw oats,
1 scoop Protein Powder,
3 egg whites,
1/4 cup water,
1 1/2 tsp cinnamon,
2 packets sweetener,
1 1/2 tsp baking powder

Ingredients for making oatmeal protein pancakes:-Place everything into a blender and blend for 30 secs.Pour onto a hot griddle once pancake batter has been mixed well.

.

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

Step into Your Moment Workout!

Anthony Robbins "Somebody is in the hospital begging God for the opportunity you have right now. Step into your moment."

Jumping fire at the Warrior Dash!

 

Warm Up:

1 minute of Box Jumps

1 Minute of Burpees

1 minute of air squats

3 rounds~

First:

• burpees
• Clean and press
• Push ups
• Jumping Lunges (aka, Alternating Split Squats)
• Dumbbell Thruster (35/25 lbs.)

You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next.  After you have completed the fifth station, rest 60 seconds...  Repeat for a total of three rounds.

Next...
Renegade Rows moving across the floor and suicides...CAN'T WAIT for this one today!

love this video!!

Game Face!

"If you're going to be alive and on this planet, you have to, like, suck the marrow out of every day and get the most out of it."~Drew Barrymore

at the USMC Mud Run! what an awesome day!

Oh Bootcamp, I have missed you so! I am so happy to be returning to another week of tough workouts and challenges. I have to admit I was jealous last week as I read your posts and moaning and groaning about how hard classes were. I was also so very proud of my girls Laura and Jennifer who stepped in and took care of you! I love that they wrote up the workouts themselves and came up with something fabulous!

Show up today with your game face on! Give 100% during today's bootcamp. If you do not challenge yourself and you just coast through this one you will probably not get much of a workout. Have a goal in mind and stick with it!

Warm Up EMOM (every minute on the minute) – 15 Minutes
4 Burpees
8 Squats


Tabata Plio PushUps. Full hand release, tabata style, don't stop until you have done 200 pushups! (men - 250)

Work Out~
thrusters and runs
5 thrusters, run to top of the parking lot and run back, 90 seconds
15 rounds

These will be plenty hard with just body weight thrusters if you don't have any dumbbells. The goal is to finish the "work" during the first 30-35 seconds, resting the last half of the minute. If you choose to use no weight, be sure to "mimic" the movement your hands/arms would make during the thrusters.

Tabata Plio PushUps. Full hand release, tabata style, don't stop until you have done 200 pushups! (men - 250)
Core Work to end!

Bring your goals out from the shadows, give them substance, and say them out loud, in public, right here. Make them REAL, and commit to hitting them, whether it be a month from now, six months from now or this time next year.

♡

Quote of the Day: "It is every woman's dream to be some man's dream woman." ~Barbra Streisand

 

Girls who can do REAL push-ups are hot.

It's a beautiful day to RUN!

“Most folks are about as happy as they make up their minds to be.”
-Abraham Lincoln

Today's workout!!!
Warm Up
Run the club!
then...
Thrusters and Runs
90 seconds
5 thrusters
run to the shopping center, tag the building, run back, get back as quickly as possible to maximixe recovery time
rest
repeat 15 sets!

(I can hear Darla now!)
In the second part of this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. 
The stations are:
 1. Over head one arm Ball lunges–hold a weighted ball overhead, lunge....each set use different arm
2. Sumo deadlift high-pull
3. Box jump –
4. Push-press –
5. Burpees –  

“I am here for a purpose and that purpose is to grow into a mountain, not to shrink to a grain of sand. Henceforth will I apply ALL my efforts to become the highest mountain of all and I will strain my potential until it cries for mercy.”
-Og Mandino

I made this pork tenderloin recipe this weekend and it was absolutely wonderful!  I made a few changes to the original to keep it clean and it turned out fantastic!

Spinach, Pesto, and Feta-Stuffed Pork Tenderloin with Chunky Tomato Sauce

Ingredients

• 1  (1-pound) pork tenderloin, trimmed
• 1/4  cup  basil pesto
• 1  cup  baby spinach
• 1/2 cup of sun dried tomatoes in olive oil  (I get mine at Costco)
• 1/4  cup  (1 ounce) crumbled feta cheese with basil and sun-dried tomatoes
• Olive oil-flavored cooking spray
• 1/4  teaspoon  black pepper
• 1 cup diced fresh tomatoes with balsamic vinegar

Preparation

1. Preheat oven to 500°.
2. Cut pork lengthwise, cutting to, but not through, other side. Open halves, laying pork flat. Place pork halves between 2 sheets of heavy-duty plastic wrap; pound to an even thickness using a meat mallet or small heavy skillet. Spread pesto evenly down length of tenderloin; top with spinach and feta and sprinkle with 1/2 of the sundried tomatoes. Close tenderloin; secure at intervals with wooden picks (about 12). Place pork in a 13 x 9-inch baking pan coated with cooking spray. Coat pork with cooking spray; sprinkle evenly with pepper. Pour tomatoes in balsamic around pork in pan. top with the remaining sundried tomatoes.
3. Bake at 500° for 22 minutes or until a thermometer registers 160° (slightly pink). Let stand 5 minutes. Discard wooden picks; cut pork into 8 slices. Serve roasted tomatoes over pork.

 this was SO wonderful! I served with a green salad and brown rice.

Never give in!

“Never give in! Never give in! Never, never, never, never – in nothing great or small, large or petty. Never give in except to convictions of honor and good sense.”
-Winston Churchill

Burpee Challenge today!

We will be inside and outside this morning.  Get ready to work hard!  

Warm up – Because it is the first Thursday 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.

THEN ~~~~

 

Run to Eastside High School and back, every 2 minutes 10 air squats

then...

25 - 20 - 15 - 10 - 5
Dumbbell Thrusters
Plank Row Pushups
Box Jumps

It is 90 days till summer, are you ready to show that 6 pack? If you are putting in the hours at the gym, hitting Cardio hard, lifting weights and you are still not getting the results you want, check out your nutrition...it is most likely the culprit! Whenever I feel like I am losing definition in my core I start tracking my nutrition and calories. I use it to get back on track with where I need to be, for me it's mostly to be more aware of mindless snacks and portion control! Check out Lance Armstrong's site for my favorite tool for tracking calories...

 http://www.livestrong.com/thedailyplate/

  

The importance of tracking calories
Most of us claim that we watch what we eat. We also claim we change the oil every 3,000 miles. Do we really? It has been shown in tests that we tend to forget some of the bites that we make throughout the day. It turns out that most of us do remember that hamburger and french fries we had on the way home. But the things we tend to forget are the 50 grams of chocolate, the can of Coke, the bag of popcorn, and the few cookies we had before we went to bed. Unfortunately, those little details make all the difference and the only way to stay on track is to have a clear and complete picture of what we really eat throughout the day.

Tracking calories is probably one of the oldest dieting methods, and throughout all these years it still has not lost any of its appeal. We all know that consuming 1000 calories a day is rather little, and 3000 is too much for most of us. So why not pick a number in between, make sure to eat just that many calories, and observe the results a few weeks later. No change? Pick a lower number of calories. Gained weight? Pick a lower number of calories. Lost more than you expected? Make sure you eat enough nutrients.  To determine your Daily Calorie Needs, go to: 

Want to lose 1 pound a week? Then subtract 500 calories from your daily total. Want to lose 2 pounds a week? Then subtract 1000 calories from your daily total. Better yet, eat 500 calories less and burn 500 extra calories per day through exercise.

If you are eating the right amount of calories and find that you are still hungry, replace higher calorie foods (like processed foods) with lower calorie, higher fiber foods such as whole grains, fresh fruits, fresh vegetables and grilled lean meats.  Eat the right foods and you won't be hungry. In fact, my advice it to eat no processed foods!

Dieting really is that simple. The reason why so many of us fail, is because we underestimate the number of times we opened the fridge. So put a notepad on the door of your fridge, and start recording the foods and the times at which you consumed them. This way you will not only determine the number of calories you may consume, but you also may be able to detect any unhealthy eating patterns. Last but not least, after having spent a few minutes writing down all the foods, you will think twice about eating them in the future.

“Feed your fears and your faith will starve. Feed your faith, and your fears will.”
-Max Lucado

Burpee Challenge today!

 

We will be inside and outside tonight!  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.

THEN ~~~~

Repeat the following Set 3 Times

1 lap around the gym

30 wall balls

30 walking lunges with bar

30 kettlebell swings

30 Box Jumps

30 pushups

Core to finish.

Nutrition Tip of the Day!

DON'T DRINK YOUR CALORIES, especially JUICE. No orange juice, no grape juice, no pomegranate juice, no anything juice. If you want juice, eat the fruit or squeeze it yourself. Juice or liquid calories are some of the most processed foods you can eat. Straight sugar to the blood and thus, an enormous insulin spike. Not good.

 
Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.
-Mark Twain

Can you help someone feel that they too can become great? do it today! 

Conversation Piece

I just use my muscles as a conversation piece, like someone walking a cheetah down 42nd Street.
- Arnold Schwarzenegger

 

love that quote! To me fitness is always something exciting to talk about! What better conversation is there than a new clean recipe, a cool workout, or someone's latest achievement! Speaking of conversations, what are yours like with YOURSELF? Most of the women I know do this all the time...me included! Are there times where you find yourself saying "I can't" or putting yourself down? This negative self talk is a self-fulfilling prophecy.  If you consistently tell yourself things like, "I can't do it," "I'll always be fat," you are talking yourself out of improving and living a healthier life. You're setting yourself up to fail. What are your negative self perceptions? Can you shift from seeing only the negative about yourself to seeing the positive? I challenge you to find the positive in the things about yourself, affirm yourself every day! You really ARE amazing - I promise!

Today's Workout...

40 yard dash outside, 15 times

......Partner workout! 400 meter run...kettlebell swing, 10reps.  dumbell shoulder press, 10reps.

                                                     24/20 box jump, 10 reps.

While one person is running 400m the other completes as many rounds of the three exercises. The person running starts the exercises where their partner ends up. The team that completes the most rounds in 25 minutes wins!

For Time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Thrusters

Burpees

Find out who you are and do it on purpose.
-Dolly Parton

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.

BootyCamp and Lifestyle vs Genetics

Your genes load the gun but your lifestyle pulls the trigger. -Dr. Houston

What do your genetics say about you? Some of us inherit high blood pressure, or high cholesterol or Aunt Jennifer's big calves.  Some are luckier and inherit speedy sprinting legs or a really toned midsection.  There is much research that shows that our lifestyle and daily habits are what truly dictates our health.

Here are are some statistics from the Surgeon General and Journal of American Medical Association that are meant to alarm you and get moving, hopefully: They report, "that poor diet and physical inactivity could soon overtake tobacco as the leading cause of preventable death in the U.S." Obesity is now recognized alongside heart disease, cancer, AIDS and drug abuse as among the nation's most expensive public health problems. Over 132 billion dollars will be spent this year on treating afflictions related to obesity.Think about your lifestyle what you do every day - do not try surgery, do not take diet pills, do not starve yourself! Instead, just start moving more and eating better. Remember BETTER and not LESS! It is true - you can eat to lose weight simply by cutting out sugary drinks like sodas and juices and limiting the amount of fats and empty carbohydrates that you ingest.

Warm up....

10 minutes....do as many Burpees as possible! remember your number....we are going to work on this~

10 rounds + 5 push ups...start with 5.... each round add 5 reps for 10 rounds. We will do this as a group to be sure all reps are hit!

Partner Workout!

KBS/Thruster ladder

1,1,2,2,3,3,4,4,5,5,6,6

The first person will do 1 and 1, then 2 and 2 all the way to 6. Then you will switch and the partner will do the same.  While you are resting, you must jump rope(singles) or tuck jump or plio squats...

To be clear, you go all the way to 6, then switch.  Each person will complete 4 rounds.

Upon completion, you will each run 1 lap.  You may run at the same time, but go as fast as you can.

Here a new and flavorful twist on Cauliflower:

Ingredients

• Cauliflower (1 lg head)
• Curry Powder
• Coconut Milk (light version preferable)
• Med. Onion 
• Peas, frozen
• Ginger (optional)

Cut off the leafy part of the cauliflower and then simply tear off the florets. Boil some water in a saucepan to blanch the cauliflower in for a few minutes. Blanching it before you saute will really cut down on the cooking time but isn't necessary. Meanwhile, slice the onion thinly and saute in a frying pan with a little bit of olive oil on medium-low heat. If you're adding ginger, mince and add with onions. Allow the onions to caramelize or become translucent (3-5min), then add curry powder and 1/2 cup coconut milk and continue to stir. Now is a good time to drain the water and throw the cauliflower into the pan with the rest of the mix. Finally, add 1/2 bag of frozen peas. Toss in some salt and pepper and continue to saute until the cauliflower is tender--about 10 minutes. Enjoy!

**Zone Info
4 cups Cauliflower = 1 Carb Block
.5 cups Peas = 1 Carb Block
.5 cups Onion = 1 Carb Block 

 

I may not be there yet, but I’m closer than I was yesterday. -Unknown

Become Better...

Don't try to become better than someone else, become better than you used to be. Tom Venuto

We have spent the last week at home, staying warm from the snow and ice.  Now it's time to renew our commitment to ourselves and self improvement! Remember think of where you will be one year from now, if you started TODAY! 

How are you becoming better?

 

"People discover that by helping others, even when they themselves are suffering, they end up improving their own lives"- Arianna Huffington

 

Our workout today is in three parts. It all is scalable so don't be overwhelmed if you can't do it all, cut the reps in half or drop the weight!

1.

Warm Up
400 Jump Rope Singles
30 Air Squats
20 Situps
300 Jump Rope Singles
30 Air Squats
30 Situps
200 Jump Rope Singles
30 Air Squats
40 Situps

2.

On the minute every minute perform 5 Burpees then max rep thrusters (95/65).
The goal is to complete 100 total thrusters.

*Intermediate Scaling= 3 Burpees with 100 rep goal for thrusters.
**Beginner Scaling= 3 Burpees and 50 rep goal for thrusters.

 

3. 

10 weighted step ups  20 Walking Lunges
2 turkish get up
10 weighted step ups
20 Walking Lunges
3 turkish get up
10 weighted step ups
20 Walking Lunges
4 turkish get up
10 weighted step ups
20 Walking Lunges
5 turkish get up
10 weighted step ups
20 Walking Lunges
 

 

 

 

Lettuce Wraps

Great as a side dish or a quick snack in the middle of the day! You can make these and take them on the go with you.

Ingredients

• 2 very ripe avocados
• 3 tomatoes, diced 
• 1/2 jalapeno pepper, diced
• 2 tablespoons yellow onion, diced
• 3 cloves fresh garlic, minced 
• 1/4 cup fresh cilantro, chopped 
• Kernels from one ear raw organic corn
• 2 teaspoons fresh lime juice
• 6 to 8 large romaine lettuce leaves 
• Chunks of lean grilled or baked chicken

Instructions

1. In a medium sized bowl, mash the avocado.
2. Add remaining ingredients and stir until well mixed.
3. Spread 2 to 3 tablespoons of this mixture onto lettuce leaves and wrap.

 

 

" A long habit of not thinking a thing wrong gives it the superficial appearance of being right."

- Thomas Paine

 

Holiday Madness!!!

The greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.
- William James

Don't Forget Kerry and I are hosting a little Christmas Love Get together in the JUICE BAR next Thursday

Kerry and Lisl's Dirrrrty Santa Gift Swap for our favorite morning crew!

	16 December · 11:00 - 12:00
	We KNOW you love to open presents, so how about joining your favorite fitness buddies for a fun gift exchange? Bring a wrapped gift under $15 and anonymously place it under the tree. After bootcamp, we'll meet up to have some goodies and play the game of swap. Please pass this along to your friends from our classes for whom we might not have contact info. You just may walk out with a fabulous prize!We will bring a yummy snack, you can too if you'd like!

heres some of what we are TODAY!

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are shoulder presses, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Three rounds for time of:
50 Knees to elbows
 Kettlebell/dumbell swing, 50 reps
50 Push-ups
sprint to fence and back
20 inch Box jump, 50 reps
50 Back extension
50 Walking lunge

end of class.... AMRAP

10 Burpees

10 Deadlifts

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?

I'm Out of Here!

Thank God every morning when you get up that you have something to do which must be done, whether you like it or not. Being forced to work, and forced to do your best, will breed in you temperance, self-control, diligence, strength of will, content, and a hundred other virtues which the idle never know.

-Charles Kingsley

Tuesday night's Workout! Get there early to get set up...we have lots to do!
5 Rounds

Each round is two minutes. The athlete will sprint to fence and back and use the remaining time to perform as many push-ups until the round is over. One minute of rest after each round. The athlete is scored by the total number of push-ups.


10.9.8.7.6.5.4.3.2.12.3.4.5.6.7.8.9.10 reps OF:
Thrusters 115/85lbs
Kettlebell Swings 24/16kg
(see below for correct form!)
Burpees
overhead squats

Use your lats to help you stop the backwards travel of the kettlebell at the top, and bring the weight back down. Grip the kettlebell hard when it's overhead, and don't purposely hang out there for too long.

Finally, make sure your core is clamped down TIGHT throughout the movement. The momentum from the kettlebell is going to want to take you over backwards. Don't let it.
followed by:

50 Wall Balls
10 Push Ups
40 Wall Balls
20 Push Ups
30 Wall Balls
30 Push Ups
20 Wall Balls
40 Push Ups
10 Wall Balls

God places the heaviest burden on those who can carry its weight. -Reggie White







Nutrition Challenge for next week:

I Challenge you to eat breakfast everyday this week!
And we're not talking a Starbucks nonfat mocha latte!! But a real full on meal.
Note how your attention span, focus and productivity are increased throughout the morning.
Breakfast ideas...
Scrambled eggs spread with hummus and avocado served with a peach on the side.
Pita bread filled with bacon and eggs, mushroom, onions and peppers.
Oatmeal topped with strawberries and walnuts and served with chicken sausage.
On the go? Boil eggs the day before. Bring hard boiled eggs, grapes and almonds.
Corn tortilla with sunny side up eggs, salsa and guacamole.
Turkey bacon and sliced apple spread with almond butter.
Vegetarian? Saute broccoli, onions and oven dried tomatoes in olive oil. Scramble up with tofu.
Scrambled egg whites with Spninach and peppers (my favorite!)

Please share comments below! thanks Lisl

Overhead Squat-a-Thon...

Nobody made a greater mistake than he who did nothing because he could only do a little.

1. Plio pushups...150...men 200...Full range of motion, hand release from the ground

2. "Overhead Squat-athon"

100 Overhead Squats for time (95, 65)
10 rep Knee to Elbow penalty anytime the bar comes down from overhead.
Thursday
check out this awesome instructional video for information on how to do the OH squat...

http://www.youtube.com/watch?v=PCWLs1jTOVE


3."Filthy Fifty"...get in teams of 2...FIND SOMEONE NEW to workout with so you dont get all chatty!

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders or 100 singles (jump rope)

you can do these in any order that you would like...the jumping pull-ups can be done at the Smith machine and should be done in teams of 2...I would start with one team, tag another team when you are ready to move on.
How’s your nutrition this week? Are you getting the results that you want? Are you reaching your goal?

how wonderful!

One of my favorite things to do is grow a little garden, it is small, but, I love it.  My children help me pick out the plants.  We go to the nursery and decide what to grow for the summer season and we plant together. We work on weeding, watering and upkeep.  This year, we planted sweet potatoes, having no clue how it was going to turn out! Imagine our excitement when these GIANT sweet potatoes started poking out of the ground this fall! So, I am on a mad hunt for recipes that I can use these amazing sweet root vegetables.

Did you know sweet potatoes are high in antioxidants?
Did you know that it is an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron.
Sweet potato, baked, with skin has 95.39 calories!

cherry tomatoes still growing in Mid-October!

sweet potato poking out and ready to eat!

By the way, its so wonderful to be still getting tomatoes in October!
Curried Sweet Potato and Lentil Soup
This thick and hearty soup is packed with spicy flavor. Get it going, then call a friend or spend some time with the kids while it simmers.
SERVINGS 8
COOK TIME 75m
INGREDIENTS

2 tablespoons butter or margarine
2 medium sweet potatoes (about 12 ounces each), peeled and cut into 1/2-inch chunks
2 large stalks celery, cut into 1/4-inch pieces
1 large onion (12 ounces), cut into 1/4-inch pieces
1 garlic clove, minced
1 tablespoon curry powder
1 tablespoon grated, peeled fresh ginger
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon salt
1/8 teaspoon ground red pepper (cayenne)
3 1/2 cups LOW SODIUM vegetable broth
1 package (16 ounces) dry lentils, rinsed and picked through
6 cups water

PREPARATION
1. In 6-quart Dutch oven, melt butter over medium heat. Add the sweet potatoes, celery, and onion and cook, stirring occasionally, until onion is tender, about 10 minutes. Add garlic, curry powder, ginger, cumin, coriander, salt, and ground red pepper; cook, stirring, 1 minute.

2. To vegetables in Dutch oven, add broth, lentils, and water; heat to boiling over high heat. Reduce heat to low; cover and simmer, stirring occasionally, until lentils are tender, 40 to 50 minutes.