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

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!

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Do Everything SpinCamp Today!

‎"My dear, I have kicked more ass than you have sat on".

~~Zotoh Zhaan 

(character from Farscape)

45 minutes of cycle intervals and hills and then we will do the following BootCamp style weight training 
“Deadlift and Push-ups”
 -1 Deadlift, 1 Push-up
 -2 Deadlift, 2 Push-ups
 -3 Deadlift, 3 Push-ups 
continue repeating this set for 10 minutes, try to fit in as many reps as you can, keeping good form.

4 sets!
25 Kettlebell Swings (24kg./16kg.)
10 Lateral Hops burpees (over and back = 1 on this workout)
25 AbMat Sit-ups (unanchored) 

"When anyone tells me I can't do anything... I'm just not listening any more." 
Flo Jo

This is a new song for me! I will be playing it in cycle today...using it for a hill...uptempo and awesome!

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!

RockStar SpinCamp!

‎"My dear, I have kicked more ass than you have sat on".

~~Zotoh Zhaan 

(character from Farscape)

45 minutes of cycle intervals and hills and then we will do the following BootCamp style weight training 
“Deadlift and Push-ups”
 -1 Deadlift, 1 Push-up
 -2 Deadlift, 2 Push-ups
 -3 Deadlift, 3 Push-ups
continue repeating this set for 10 minutes, try to fit in as many reps as you can, keeping good form.


4 sets!
25 Kettlebell Swings (24kg./16kg.)
10 Lateral Hops burpees (over and back = 1 on this workout)
25 AbMat Sit-ups (unanchored)


Awesome Feeling #394: Feeling the tightness of your muscles and remembering back to the 


time when you didn't know what that was.




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 

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.

Dream Big Workout!

Make yourself stronger than your excuses! 

warm Up.... 3 sets!

one minute of Burpees
one minute of squat Box jumps
one minute of squats

Run the club X 2
50 Push-ups
25 Deadlifts
Run the club X1
40 Push-ups
20 Deadlifts
Run the club X 1/2
30 Push-ups
15 Deadlifts
Ru the club X1/4

At the end of class, we will go outside and have some playtime, either hill sprints, or suicides.

If your Dream isn’t bigger than you, there is something wrong with your dream

These are my new favorite running shorts! I wear them every time I workout!

I found this little poster today and it reminded me of my own struggles to adopt true lifestyle change. Any diet can work, and a 'new' workout can make a difference...for the moment. But, I have learned that lasting weight loss and fitness can really only happen if there is a change in mindset about food and nutrition.  That has to come from within and usually comes with a complete lifestyle change.

Who do you know that has lost weight, sometimes even drastic amounts? Was it through a 'program', a pill, a diet? If so, most likely their weight will come back...because there hasn't been a change in the most important place...between the ears. Many of us, and I include myself in this equation, use food as more than just fuel.  It is often used as comfort or a part of mindless eating behavior when eating, consuming more calories than we even realize.  I am not saying that I have all the answers, because I struggle too, I am saying that if what we really want is to end the up and down weight/fitness struggle, we must first look at what we struggle with internally.Get Fit, Stay Fit, Be Happy, Lisl

Find your Strong Workout!

No matter who you are, no matter what you do, you absolutely, positively do have the power to change.

Do you check the blog and skip class on the days that they look challenging? Major props to those of you that show up ready to take on what is planned.  If you only work on what you are good at, you will never truly grow, remember that being outside of your 'comfort level' is what will make you badder, stronger, harder and leaner...and most importantly, proud of YOURself!

Hydration: Stay Hydrated, it is AUGUST in South Carolina...if you plan on working out you will be sweating so make sure you are staying hydrated all day!

I really want to go to the Track tomorrow and do Bootcamp there, if that's not going to happen, here's what is....
Partner up! get a friend or make a friend, today you will work in a team!
Run to fence

JD is rocking her Strong Tank!

Run Backward
30 Hand-to-Hand Kettlebell Swings
one minute L-sit
Run to fence
Run  Backwards
30 Hand-to-Hand Kettlebell Swings
 1 minute L-sit
Run to fence

Run  Backwards
30 Hand-to-Hand Kettlebell Swings
 1 minute L-sit

SUICIDES on the parking lot lines!

5x with a partner!!!!
4 Deadlifts
8 Pistols
16 Box Jumps
32 leg push downs...
64 PUSH UPS...

We will take a vote at 9:30, either we run to the High School or we do the above workout! can't wait to see what you choose!

It’s been too hard living but I’m afraid to die
Cuz I don’t know what’s up there beyond the sky
It’s been a long, a long time coming but I know
A change gon’ come oh yes it will

Have you gotten your Strong is the NEW Skinny Tank or tee yet?

order here! http://353512.spreadshirt.com/

 

 

 

 

 

 

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.

Bring it!

The biggest lie in choosing is, "I can't." That is simply not true. We can do anything we want If we don't do something, it is because we have committed our time, energy and resources somewhere else.

Check out Tuesday night's BootCamp girls sporting their Strong Tanks!Have you ordered your yet? http://353512.spreadshirt.com/ 

 

For time:
10 Abmat situps
1 Heavy Kb Swing
9 Abmat situps
2 Heavy Kb Swing
8 Abmat situps
3 Heavy Kb Swing
7 Abmat situps
4 Heavy Kb Swing
6 Abmat situps
5 Heavy Kb Swing
5 Abmat situps
6 Heavy Kb Swing
4 Abmat situps
7 Heavy Kb Swing
3 Abmat situps
8 Heavy Kb Swing
2 Abmat situps
9 Heavy Kb Swing
1 Abmat situps
10 Heavy Kb Swing

 

THEN ~~~~the 

DIRTY THIRTY!

Repeat the following Set 3 Times

1 lap around the gym

30 wall balls

30 deadlifts, single leg, alternating legs

30 pushups

30 Mountain Climbers

 30 decline situps--- set your step up on a decline, use weight.

suicide runs if time!

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

http://353512.spreadshirt.com/

Are you scared of your workout?

“If your workout doesn’t scare you, it’s not hard enough, if it scares you into staying home, you’re not hard enough.”

Is your workout hard enough? How do you know it's hard enough? Do you go through the motions, completing each rep perfectly and with precision? Is that what makes it hard enough? Did you do the required 45 minutes on the dreadmill? (or 2 hours if you are someone I know) Is that what makes it hard enough?

The whole reason you’re in the gym is to overload the system you’re training—whether it’s your heart and lungs or your muscles.  No improvement, no significant benefit is going to take place without overload.  If what you are doing has stopped being challenging and has become routine, it's time to change it up, get some intensity and get busy!

Is your workout social hour? If you spend more time talking than working, then it's time to pull down your baseball hat, put in your earbuds and focus on you! Of course we like some of the social time at the gym, but, don't forget that you also want to get some physical benefits too! I know some people who get downright irritated when their workouts are interrupted...you don't have to be rude, but, you owe it to yourself to get your money's worth while you are in there!


How long has it been since you changed your weights, number of reps or your workout plan? Do you always squat with 2 plates? Do you always pick up the same dumbell to do swings? Why? What are you afraid of? Get in there and try harder! Routine is the enemy!

Who are you working out with? Your workout partners should not be those that are willing to let you slide on that last rep, or tell you its ok to do burpees the easy way. Or that box jumps are hard so it's ok to do step ups instead! Of course it's all hard the right way, that's why it works! Find people to work out with that support your fitness goals, that are motivated like you are to create change and be healthy. Sometimes it is hard to always be the cheerleader, so, find someone who can cheer  you on as well, even on the burpee challenge, sprint forever, or plio push up days!

Get Fit Stay Fit Be Happy!

 Today's Workout may change depending on the weather, so, if it rains, I have included some back up.  We will not do all of this, but any of this is a possibility depending on weather.  So bring your water bottle, towel and POSITIVE ATTITUDE!

10 cleans then sprint
9 cleans then sprint
etc…..until you get to 1 clean then sprint...ohh, I can't wait to do this one!!!

" Leg Day" (Big Daddy requested legs...and he always gets what he wants...)

4 rounds for time:
1 Suicide(or if its raining 20 Straddle Squat Box Jumps)

20 Pistol Squats (10 each leg)
40 Air Squats
50 Walking Lunges (w/ bar backracked)


Painstorm...(don't you love that!!!)
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 & Jerk (135 lb/ 95lb)
20 reverse crunches
Pushups....50 men, 25 women

"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.
The last time I did this workout, I got 29 rounds + 23 swings. And I vaguely recall swearing I would never, ever do this one again. But I do loooove to swing, and my short term memory isn't what it used to be, so here we are...
WOD: Sit Ups and Swings …

For time:
10 Abmat situps
1 Heavy Kb Swing
9 Abmat situps
2 Heavy Kb Swing
8 Abmat situps
3 Heavy Kb Swing
7 Abmat situps
4 Heavy Kb Swing
6 Abmat situps
5 Heavy Kb Swing
5 Abmat situps
6 Heavy Kb Swing
4 Abmat situps
7 Heavy Kb Swing
3 Abmat situps
8 Heavy Kb Swing
2 Abmat situps
9 Heavy Kb Swing
1 Abmat situps
10 Heavy Kb Swing

WOD - --- AMRAP in 30 Minutes....
50 Box Jumps
50 Kettlebell Swings on the deck
50 Squats - go HEAVY
50 Pushups on your TOES
50 OVERHEAD walking lunges outside
50 tuck jumps....... finish with 50 ab ball throws against wall 

 "Now remember, when things look bad and it looks like you're not gonna make it, then you gotta get mean. I mean plumb, mad-dog mean. 'Cause if you lose your head and you give up then you neither live nor win. That's just the way it is."  

Harriet Beecher Stowe

 

BootCamp Tri-Style!

Veni, Vedi, Vici (I came, I saw, I conquered)
-Julius Caesar

Today's workout is in 3 parts!

we will meet in the cycle studio for 20 minutes, then do intervals on the treadmills for 20 minutes, then GET STRONG for 20 minutes!

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 + 10 reps of
Kettlebell/Dumbell Swings,
DeadLift (one leg, alternating each set)
Overhead Squat

Orange Vanilla Shake

Ingredients:

• Mix 2 scoops of Vanilla Protein Powder
• sprinkle of orange crystal light
• 4-5 ice cubes
• 1 tsp. Vanilla Extract
• ½ banana
• 2-3 frozen strawberries
• 2 packets of sweetener

The only one who can tell you "you can't" is you. And you don't have to listen.

• ~ Nike
   

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.

Burpee Challenge for MAY!

“The cost of freedom is always high, but Americans have always paid it. And one path we shall never choose, and that is the path of surrender, or submission.”
-John F. Kennedy

OH BOY!!! it's the first Tuesday in May, that means...100 Burpee Challenge today!

Warm up – 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.

What I have learned about this workout is that you have to have a strategy, I try to do 11 or 12 per minute, using the time left in the minute to recover.  Then as soon as that minute is up, I do 11 or 12 more...if I can keep this up, I will have done way more than 100, right now, my goal is to get above 120.  Remember, each of you is doing this at your own fitness level and so, set a goal before we start this and do your best to stick to it! I love how my whole upper body is screaming when this is over! The entire burpee movement has to be dynamic and very fluid without stopping along the way.  However, if this is your first time learning the exercise, practice it slowly first a few times until you get the hang of it.  Then speed it up.

Doing Burpees on the beach with Sophie!

So, what is is about the burpee that gets me-- as your trainer SO excited? I always hear so many moans and groans whenever I write it on the white board before class. I have one friend that will skip class together if we are doing them. This is a great addition to a routine for bodybuilders (after a bulking phase) or anyone wanting to lean up.  The high intensity nature of this exercise creates tremendous oxygen debt to stimulate the anaerobic energy pathways.  The result is a speed-up of metabolism for up to 48 hours, more calories burned...more fat burned.  SO, knowing that this is the most efficient way to spend YOUR next 10 minutes, give it all you got!

Those of you who are not in class with us, please post your 10 minute number in comments below!

Joy loves to do burpees!

Go mama!

 The rest of class:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of deadlift, bench press, overhead squat, The Bear
If it starts raining, we will go back up from 1 to 10.  If it doesn't rain, we will do hill sprints.

woohoo~~~ let's do it!
from :

from dietriffic.com

50 Names for Sugar You May Not Know here is a list to help you identify the different forms of sugar in your food:

1. Barley malt
2. Beet sugar
3. Brown sugar
4. Buttered syrup
5. Cane juice crystals
6. Cane sugar
7. Caramel
8. Corn syrup
9. Corn syrup solids
10. Confectioner’s sugar
11. Carob syrup
12. Castor sugar
13. Date sugar
14. Demerara sugar
15. Dextran
16. Dextrose
17. Diastatic malt
18. Diatase
19. Ethyl maltol
20. Fructose
21. Fruit juice
22. Fruit juice concentrate
23. Galactose
24. Glucose
25. Glucose solids
26. Golden sugar
27. Golden syrup
28. Grape sugar
29. High-fructose corn syrup
30. Honey
31. Icing sugar
32. Invert sugar
33. Lactose
34. Maltodextrin
35. Maltose
36. Malt syrup
37. Maple syrup
38. Molasses
39. Muscovado sugar
40. Panocha
41. Raw sugar
42. Refiner’s syrup
43. Rice syrup
44. Sorbitol
45. Sorghum syrup
46. Sucrose
47. Sugar
48. Treacle
49. Turbinado sugar
50. Yellow sugar

Jennifer has perfect form!

             Jessie Marie does them faster than anyone I know!