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.

Portion Distortion....

“The only one who can tell you ‘you can’t ‘ is you. And you don’t have to listen.”

 Nike

5 minutes of TGU’s (Turkish Get ups) AHAP (as heavy as possible)
then
Five rounds, each for time of:
20 High Pulls
30 Push-ups
40 Sit-ups
50 Squats
then...

Grappling Circuit
8 rounds
Do not set the bar down until the entire set below is complete

Recommended weight 65 lbs
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
~~
Between rounds 1 minute of
run the hill
OR
Jump rope single skip
OR
Box Jumps
or lateral Jumps over Jump Rope and Back

Everyone has his burden.

What counts is how you carry it.

Portion Distortion
 
It is amazing to me how portion sizes have changed over the years and how much food people actually do eat.  Managing your weight, your energy level, your hunger and your long- term health involves mastering portion control.  To keep your protein, carbohydrate and fat intake balanced we must be sure to eat the right portion of each of these foods. One of the challenges we face is the "portion distortion" that has taken place over time in our culture. Promotions such as "Biggy" fries, "Supersize" soda and "Jumbo" franks have made it difficult to recognize a normal size portion of a protein rich food, and then balance it with carbohydrate and fat.

If you are new at estimating portions it might be worth your while to take the time and measure your food at home for a few weeks to help you "see" clearly what a normal portion looks like. Once you have gotten in the habit of measuring your food, it will get easier to look at it and know if you are actually eating correct portions. Consider switching to a smaller size plate, like a 7" luncheon plate rather than a 12" dinner plate. After a while, choosing correctly will be second nature. 
The next time you are at the grocery store, look at the frozen entrees, such as Lean Cuisine.  Notice how small the portions are. It is amazing how much food people actually eat compared to what they NEED. A serving of meat is 3-4 ounces. Your average steakhouse starts serving steaks at 10 ounces. You're already 2-3 times over your serving without adding any sides!  Studies show that people eat what is in front of them. So, if given a giant sized portion of food, they will eat it, given a smaller more realistic sized portion of food, they will also be satisfied. 

Here are some good tips to help you decide what and how much to eat:
•3 ounces of cooked poultry or meat looks like a deck of cards

•A ping pong ball is the size of 1 ounce or 2 Tablespoons

•The average women's fist is approximately the size of 1 cup

•The average man's fist is approximately the size of 1.5 cups

•A tennis ball is about equivalent to a medium size piece of fruit

•1 ounce of cheese is about the size of 4 dice

I found some interesting images that addresses the changes in portion size!!!

LET'S DO IT!

Thursday is YOUR day!

The more you praise and celebrate your life, the more there is in life to celebrate.

hello bootcamp babies!

here's whats up for today!

20 minutes of cycle intervals
then...
1 mile run, at the beginning of every minute, stop and do 10 air squats.
then...
grappling circuit in the studio.

AMRAP 20 MINUTES

8 Bent Rows
8 Up Right Rows (no dip)
8 Shoulder Press
8 Good Mornings (bar on back)
8 Back-Lunges (R leg)
8 Back-Lunges (L leg)
8 Thrusters
8 Straight Legged Deadlift

Rick Warren FAITH is FOLLOWING without knowing where, WAITING w/o knowing when, BELIEVING w/o knowing how, TRUSTING w/o knowing why

  

core and stretch!

Stop by the juice bar and ask to try Lisl's Orange Julius Protein Drink! its YUMMY!!!