KettleBell Hell Ladder

Mojo (moj-oh) noun – self confidence, basis for belief in one’s self and situation

You know you have it so bring it!

 Today's workout is a good one! I have put together a ladder using 2 kettlebells, if you don't have kettlebells, use 2 dumbells, the muscle stimulation is different, but, it will work. 


Warm Up

Starting as a group run the club twice 

AMRAP – 15 minutes
Sprint
5 Push-ups
10 Jumping Air Squats

here is the KettleBell routine
1 hand KB swing R and L
2 hand swing clean and press
KB Burpee (no Pushup) clean and press
Box Jump

REPS:

 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1


a few notes on form:


Box Jumps – Both feet must leave the ground at the same time and land on the box at the same time. Athlete must fully extend hips and knees on the box.


How are you doing on your nutrition? I had a nice little awakening this week, and I am sucking it up and getting back to what I know is good eating for me....

Remember that it’s about 30% gym, 70% nutrition. Junk in = Junk! 

DECEMBER IS COMING!

There is no "quick fix".
No "instant remedy".

You will not be able to suddenly drop in one week the abuse you've placed on your body over the years.
You cannot "get ripped" with one lean meal, or one hardcore workout.

When it comes to fitness- meal after meal, after workout after workout, after days and weeks

 of making good decisions is the ONLY wany to achieve results.

When it comes to fitness- HARD WORK & DEDICATION are the only two ingredients you NEED!

 from Allison Moyer

'Tis the Season...

TIS THE SEASON TO.NOT.STOP.WORKING.OUT!

I know you are thinking it is the holiday season, tomorrow is the first of December.  Studies show that half of all those polled experienced heightened stress  during the holidays. Perhaps one of the best ways to overcome stress during the holidays or any other time is to exercise regularly. Research shows that physical activity not only boosts your fitness and energy levels but can also elevate your moods.

Remember to keep exercise as a part of your daily routine. Try to exercise an hour a day, four to five days per week.Taking a brisk walk, bike ride, or exercise class will burn calories, release endorphins, and elevate your mood. Do something that you LOVE! If you love indoor cycle, don't miss your favorite classes this month...your instructor will thank you! Did you know that you are less likely to overeat when you exercise. Be extra sure to stay active EVERY day. Enjoy your holiday season without the stress of falling off track. You will feel so much better, you will have energy and you will SHINE!

Can't wait to see you bring it every day...show up and show OUT

Lisl 

FitCamp

WE BELIEVE:

EVERY woman can achieve her personal best

HEALTHY comes in all shapes and sizes

FOOD is a blessing

EXERCISE can be enjoyed

YOU can achieve balance and live joyfully

How Is FitCamp Different Than Other Fitness Camps?

Even if you are not in shape you can do FitCamp!

We proudly offer an exceptional fitness experience catered to women of all ages, shapes, sizes, and fitness levels. Wherever you are, you will always feel encouraged, never feel left behind or like you are waiting on someone else.

In addition to having accredited certifications, FitCamp trainers have over 30 years combined in the fitness and wellness industry.

 

Everyday is filled with variety! You will enjoy obstacle courses, strength training, a variety of cardio, Pilates and yoga based stretching and more!

**Important** Commitment and consistency are key to getting the results you want from camp. Make sure you are there! You've made the commitment--you owe it to yourself to follow through!!!

Achieve What You Thought Was Impossible!

April 16th - May 28th 2010 Fridays 9- 10:30am Meets in Ladies Studio

SEE FRONT DESK FOR DETAILS INVEST IN YOUR HEALTH

Fee for 6 weeks

$179 nonmembers includes 6 week pass to club!

$149 for Members

FitCamp is a fun filled fitness program that offers fitness instruction, nutritional counseling & motivational training - packed with fun and energizing activities designed to help you reach your fitness goals. FitCamp is designed to keep your workouts fun and dynamic while taking you to the next level in endurance, strength and flexibility. This year we are focusing a larger portion of our time to nutrition!

with over 30 years between them, Lisl Windham and Kerry Kraynak will lead

Whether you are a beginner, an avid fitness enthusiast or just tired of the same old routine, this program is for you. Register today and make FitCamp a part of your wellness solution.

Imagine it. We'll help you make it happen.

75 min workout 15 min weekly lecture

15 min weekly individual nutrition consult healthy diet

fitness homework constant email support cute tee

AND TONS OF FUN AND ENCOURAGEMENT!!!

REMEMBER Registration Deadline is Monday, April 12, 2010!