I love to work out, talk about working out, talk about what to eat to work out better and feel better, and I love to write! I hope that you enjoy your visit to my little corner of fitness and healthy blogging.
Hello!!! I am so excited to be posting this morning! I have been feeling strong and wonderful, so, let's get back on it! Spring is around the corner, so, we have some work to do. In that light, we are hitting the pavement today for some running and picking up heavy things, aren't you excited?
some of my favorite BootyCamp girls!
Today's workout!
Warm up...
Tabata pushups and Dips
8 rounds, alternating between the 2.
Then, Run the club with a KB or a DB, at the back porch, do 30 KB swings, Run to the front, do 30 Air squats and 30 Wall Balls, go inside and do 30 Box Jumps.
We will do FIVE rounds, or, go until the hour is up, whichever comes first. CORE if Time! 50 Flutter Kicks (4 count) and 50 Sit-ups (AFAP) anchored or unanchored
“Dan, I want to get bigger. Can you help me? Yes, eat more and lift heavier.
“Dan, I want to get thinner. Can you help me? Yes, eat less and lift heavier.
-Daniel John
"Its better to die on your feet than to live on your knees"
"Emiliano Zapata"
Quick Reminder, we are participating in the USMC Mud Run in Columbia, SC on October 15th. If you are interested in participating, here is the link to register:
loved having our awesome Labor Day Class! thanks for coming!
For Time: 5 Rounds Run 30 lateral Burpee Box Jumps, one hand on box, one on floor 30 Wall Ball
Abdominal strength 2 x 50 Abmat sit-ups / 50 Flutter kicks Alternate 50 of each – 2 rounds.
Some of my bootcampers are coming to class, and I can tell that there is a lack of true intensity in the workouts, remember, you will reap the rewards of your intense effort.
It's ok to have an off day occasionally, we all do...but, when you consistently have off days, then it's more about effort and heart.
Be someone you respect, work hard, don't accept just enough, show yourself that you have heart....
"obsessed is just a word the lazy use to describe the dedicated"
BURPEE CHALLENGE PART 2~ I am psyched!!! it's the first Thursday in June, 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. This is the 5th month we have done this and it has completely worn me out each time! I finally met my goal of 130....well it was 129, but I am so happy! Remember, FULL pushup...stay powerful....have a strategy...full overhead extension.
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.
WOD - --- AMRAP in 30 Minutes....
run to Caesar's and back
50 Box Jumps
50 Kettlebell Swings on the front porch
50 Squats - go HEAVY 50 leg raises
50 OVERHEAD walking lunges outside
50 tuck jumps....... you can sub squat jumps!
finish with 50 ab ball throws against wall
5 sets
30 seconds of mountain climbers
30 seconds of flutter kicks (feet cant touch floor during 30 seconds)
30 seconds of plank 30 seconds of quick feet drills
30 seconds of jumping air squats
30 second rest - then repeat from beginning
thought you would find this interesting!
so EAT YOUR VEGGIES! they fill you up and are full of wonderful nutrients!
“Most of us can forgive and forget; we just don’t want the other person to forget that we forgave” -Ivern Ball
Burpee Challenge~
Warm up....
10 minutes....do as many Burpees as possible! remember your number....we are going to work on this~
“Tabata”
Alternating between exercises
#1
pushups
triceps
#2
Box jump (24/20)
Flutter kick
#3
One arm dbell press (rotate arms each round)
Mountain climbers
8 x 20 seconds on – 10 second rest
Abdominal Strength
Rotate the following for one minute each – 3 rounds with no rest period
-Sit-ups
-On your back, legs straight, hold feet 6″ off the ground
TreadMill Intervals!
we are going to run run run!!!
Crock Pot Salsa Chicken
Ingredients
4 boneless, skinless chicken breasts 1 cup salsa 1 package reduced sodium taco seasoning 1/2 cup reduced fat sour cream
2 cans of Black Beans, rinsed and drained
Jar of Trader Joe's Salsa...I like the hot kind!
Directions
Add chicken to slow cooker.
Sprinkle taco seasoning over chicken.
Pour salsa and black beans over chicken.
Cook on low for 6 to 8 hours.
Remove from heat and stir in sour cream.
Serve with whole grain rice.
NOTES:
You may use half the packet of taco seasoning (I have started doing this to reduce sodium content myself)
Some slow cookers cook faster than others. The newer ones cook a bit faster and you may have to adjust your cooking time based on that!
Your body is the baggage you must carry through life. The more excess the baggage, the shorter the trip.
“Tabata”
Alternating between exercises
#1
pushups
triceps
#2
Box jump (24/20)
Flutter kick
#3
One arm dbell press (rotate arms each round)
Mountain climbers
8 x 20 seconds on – 10 second rest
Filthy Fifty, For time 50 reps each. Rotate through until time is called!
Squats
Box Jumps
Burpee Broad Jump
Chest Press
Lunges - stationary
KBS
Wallball
Push Ups
Renegade Rows
Tuck Jumps - Level 1 can sub jump squats
Partner up and do leg throwdowns....
STRONG IS the NEW Skinny!!!!
check out these strong girls! Love it!
I firmly believe that the only disability in life is a bad attitude.
-Scott Hamilton
Happy Thursday ya'll!
Good Morning Darlings are a new abdominal exercise we will be doing today, see video below!
For Time:
150 x Push-ups
Every minute on the clock you perform 10 x Box Jumps, then continue with your push-ups. The clock keeps running until you are done with 150 push-ups.
Three rounds, for time
•Walking lunges, 50m
•Count # of steps, do that many burpees
•Walking lunges - chest up (no leaning forward), and the back knee kisses (not slams into) the ground. Take big steps, but don't sacrifice quality.
" Leg Day"
4 rounds for time:
1 Suicide
40 Air Squats
50 Walking Lunges (w/empty bar or dumbells backracked)
Bar Burps
Ten rounds for time of:
5x Barbell Burpee Clean & Jerk (135 lb/ 95lb)
20 reverse crunches
Abdominal strength: “Tabata”
Alternating between the following exercises:
-Plank hold
-Flutter kicks
We do lots of squats in BootCamp! they are a fundamental movement in everyday life, as well as in the gym, especially in our workouts. Yet, so many have trouble performing the move correctly. Squat below parallel – All of you can, but you dont! Why, because it’s harder and it hurts. Partial squats are no good and they are not a true test of your squat strength. Do you have a hard time squatting to proper depth? Do you spend any time at all working on your range of motion? Get low today and squat deep! Don't even count the partial ones as reps. Want to do it the right way or the easy way just to check it off and say that you did it?
Movement standard: Squat - you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top.
Stay off of your toes when squatting. Butt back and weight on the heels.
Here are a couple reasons why squatting below parallel is so good. Taken from an article on BodyBuilding.com
It is the most primitive movement pattern known to man; our ancestors used to perform many daily functions (i.e. harvesting, gathering, hunting, cooking, eating, etc.) in a full squat position.
Also, in case anyone hasn’t noticed, we spend 40 weeks in the fetal position (which is basically a full squat) prior to entering this world – do we come out with bad knees?
We should strive to train in full ROM for each and every exercise. The squat is no exception
Every exercise produces stress around a joint – the body then adapts to this stress
Contraction of the quadriceps, the hamstrings, and the gastrocnemius maintains integrity around the knee joint
Think about it, if you constantly trained in a limited ROM, the likelihood of injury increases if one day you happen to squat beyond your trained ROM
Partial squats performed on a regular basis will decrease flexibility
There is a low incidence of lower back and knee injury in Aboriginal and Oriental societies which perform full squats on a regular basis.
I like for things to happen and if they don't happen I like to make them happen.
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).
