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.

Way of Life...

Check out the BootCamp ladies sporting their awesome STRONG tanks!

Fitness is a way of life, not a diet of choice....

 Today's WORKOUT!

10 minute Burpee Challenge....

Burpee Challenge today!

 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.

Ready? GO!!!

 AMRAP 20
2, 4, 6, 8, ……of:
Sumo Dead Lift High Pull
Mountain Climbers
Sit Ups weighted
scissor lunges
biceps

then...100 Overhead Squats
10 rep Knee to Elbow penalty anytime the bar comes down from overhead.

Today’s smoothie is a creamy peach concoction that almost tastes like a milkshake :)
Blend 1.5 cup frozen peaches, 1 Plain 0% fat Chobani Greek yogurt, 1/2 cup skim milk, and two drops of vanilla extract. 
Enjoy for about 220 calories.  If you like to add more protein, add a scoop of protein powder...

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

http://353512.spreadshirt.com/

Thursday's BootCamp and a Clean Chicken and Kale Recipe

“Many of life’s failures are people who did not realize how close they were to success when they gave up.”

 

How are your nutritional habits this week? Don't underestimate the importance of clean eating....consistently! Don’t neglect the importance of what you eat by thinking that you can work it right off with two hours at the gym or a super hard cycle class...hard workouts and clean eating are what will make the difference in your fitness, strength, AND how you look! It's a choice you will have to make many times in a day...eat that junk to give in to a craving...or choose something that is clean...whole and guess what GOOD for you!

Here's some great shots from Tuesday night's Sweat Fest! OH BOY there was some whining after! I think the 250 plio pushups were awesome...thanks to all who gave 100%...you inspire me every day to be better.

5 rev flies
10 Push Ups
15 jumping lunges
EMOTM 15 Minutes (Every minute on the minute)

50 Wallball shots

40 Double unders or 100 singles or 20 tuck jumps

30 Kettlebell swings

20 Walking lunges

20 Knees to elbows

overhead plate carry, 25, 35 or 45 pounds....1 set of lampost suicide runs between each set!

Last

Burpee/Push Up Ladder
1-10
Burpee Push Up Ladder
10-1

The Burpee/Push Up Ladder is 1 burpee then 1 push up, 1 burpee then 2 push ups, 1 burpee then 3 push ups... you only do one burpee, it's the number of push ups that change.

 

 My New Favorite Recipe for Chicken

so, you know I am the Queen of how to create a new chicken recipe...I am married to the Chicken Man...I also have a fresh veggie garden which has giant bunches of Kale waiting to be eaten!

Fresh Kale and Lettuce from our family garden

here's my latest

3 boneless chicken breasts or tenders (2 to 3 pounds)

already baked and seasoned with Mrs Dash, chopped into bite sized pieces

2 cups chopped fresh broccoli

2 cups chopped fresh cauliflower

1 small onion chopped

tbs fresh crush garlic

1 tbs fresh oregano

saute the veggies and herbs in a little lemon juice, white wine or low sodioum chicken broth until crisp tender

add chicken and stir it all up

I added a SMALL amount of lite soy sauce and fresh ginger for flavor

then the last 5 minutes, add the kale and saute until the kale is soft, squeeze lemon juice over the top and sprinkle sesame seeds.  

this was SO delish! my little ones loved it, which surprised me.  I thought they would not appreciate all those veggies, but, I think that they are getting used to real food and starting to appreciate what whole foods taste like..victory!

DETOXXX time!

NEW YEAR, NEW YOU

 

 

hey to all, I hope that you have enjoyed the last week of presents, parties, mistletoe and junky food! It's time to step off the chuckwagon! I always try to think of my fitness and nutrition to be one of an effort to maintain balance.  I definitely love to have fun, go to dinner and host parties where I serve some fun and not so healthy food.  But, what makes the difference is that in our home, we try to balance that out with maintaining our workouts and keeping our fridge stocked with real and whole foods.  So, we never really step too far away from what is good for us. SO, what can you do TODAY to stay in balance? Here's where I would start:

MOVE every day! I am a gym rat and love going to group fitness classes, but, you don't have to! WALK, RUN, BIKE...do something today to elevate your heart rate and  keep it there for at least 30 minutes. NO, housework doesn't count.

KEEP a food journal...not all the time, unless accountability is something you really require. I keep a journal when it's time for me to have a reality check with myself. I love the website from Livestrong.com                 http://www.livestrong.com/thedailyplate/

FIND a fitness buddy! my favorite way to stay focused is to have my fitness friends keep me on track.  We meet at the gym, we talk fitness, we share recipes and we keep it real.  Find someone who you trust, who won't sabotage or derail you.  The more you surround yourself with people who support your goals, the greater your chance of success will be. Fitness loves company, whether it's a running buddy, a spotter in the weight room, or a pal to bolster your courage as you tackle that first yoga class.

Experts say buddying up can make your workout easier to stick with and harder to miss.

EAT real, clean food! stay away from processed, packaged, salted, sugared junk!

"Clean eating"is a way of life, not a diet. Clean foods are natural, free of added sugars, hydrogenated fats, trans-fats and anything else that is unnatural and unnecessary...and most important they taste good! Your body will learn to appreciate and crave real foods. 

 

TONIGHT'S WORKOUT!

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.

 

15 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs
10 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs

5 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs
.............................................................................................................
Man Maker # – Dbell or Kbell go AHAP (as heavy as possible)
Guys should be around 35-45
Girls should be around 20 to 25 pounds

Go heavier if you can. Good strength movement.
here is an awesome description on how to correctly do a manmaker...

.How to do a manmaker....
Man Maker... The man maker takes the basic push up and adds a variety of progressively challenging elements. The man maker addresses strength, balance, coordination and mid line stability in one movement.

Start by standing with a dbell in each hand and drop into the plank position with one dumbbell in each hand. Ensure you maintain a solid plank position and engage your abdominal muscles. Execute a full range of motion push up by lowering your chest to the floor. Press away from the floor and return to the plank position by fully extending your elbows.
Now that you have returned to the plank position, pull one dumbbell up to your chest (rowing motion) and return it to the floor. Repeat by pulling the other dumbbell to the chest then thrust both feet forward toward hands (as if performing a burpee) and complete a squat clean bringing the dbells up to the catch/rack position (at shoulders) then press both dbells overhead. We will be adding 2 standing lunges. This is one rep. The man maker requires a lot of abdominal and shoulder stability and balance especially during the movement.

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?

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

Manmakers...again??

Nurture your mind with great thoughts; to believe in the heroic makes heroes.

- Benjamin Disraeli

HEY Thursday BootCampers...we did this workout in last Tuesday night's bootcamp, and it is such a 'goodie' that we are going to repeat it in our Thursday Group.  For those of us that have already don't this, it will be like revisiting an old MEAN friend! I added suicide runs between each set for a little variety and to up the cardio.

For time:
15 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs
10 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs

5 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs

Box (24/20)

Man Maker # – Dbell or Kbell go AHAP (as heavy as possible)
Guys should be around 35-45
Girls should be around 20 to 25 pounds

Go heavier if you can. Good strength movement.
here is an awesome description on how to correctly do a manmaker....How to do a manmaker....
Man Maker... The man maker takes the basic push up and adds a variety of progressively challenging elements. The man maker addresses strength, balance, coordination and mid line stability in one movement.

Start by standing with a dbell in each hand and drop into the plank position with one dumbbell in each hand. Ensure you maintain a solid plank position and engage your abdominal muscles. Execute a full range of motion push up by lowering your chest to the floor. Press away from the floor and return to the plank position by fully extending your elbows.
Now that you have returned to the plank position, pull one dumbbell up to your chest (rowing motion) and return it to the floor. Repeat by pulling the other dumbbell to the chest then thrust both feet forward toward hands (as if performing a burpee) and complete a squat clean bringing the dbells up to the catch/rack position (at shoulders) then press both dbells overhead. We will be adding 2 standing lunges. This is one rep. The man maker requires a lot of abdominal and shoulder stability and balance especially during the movement.

Abdominal strength – Complete 100 knees to elbows after the workout. Each time you have to drop the bar, roll over and do 20 pushups

HILLSPRINTS....we will finish up today with Partner Hill Sprints....wooohooo!!!

Everything worth doing starts with being scared.

- Art Garfunkel

Manmakers??

It is November 2 and I was thinking today that the season of celebrating, overindulging and partying is about to begin.  Then comes January when the gym becomes overcrowded with people who have put on weight, neglected themselves, been through too many drive thrus and are 'committed' to change.  How about a new way of thinking?? How about this year, you stay true to your vision for yourself and never lose your commitment to your health. How about this year, you make the more difficult choice to go for that run, to avoid the junk food, to say, "no, thank you". You deserve it and its the best gift ever.

Jennifer shows fantastic form! way to go!

BootCamp buddies!

Megan is an inspiration to us all!

1. Burpee Broad Jump...
Women...to the fence and back...Men to the fence and back and 1/2 way to fence again!
2. For time:

15 Dbell/Kbell Renegade Man Makers
30 Box Jumps
10 Dbell/Kbell Renegade Man Makers
30 Box Jumps
5 Dbell/Kbell Renegade Man Makers
30 Box Jumps
Box (24/20)
Man Maker # – Dbell or Kbell go AHAP (as heavy as possible)
Guys should be around 35-45
Girls should be around 25 pounds

Go heavier if you can. Good strength movement.
here is an awesome description on how to correctly do a manmaker....How to do a manmaker....

Man Maker... The man maker takes the basic push up and adds a variety of progressively challenging elements. The man maker addresses strength, balance, coordination and mid line stability in one movement.

Start by standing with a dbell in each hand and drop into the plank position with one dumbbell in each hand. Ensure you maintain a solid plank position and engage your abdominal muscles. Execute a full range of motion push up by lowering your chest to the floor. Press away from the floor and return to the plank position by fully extending your elbows.

Now that you have returned to the plank position, pull one dumbbell up to your chest (rowing motion) and return it to the floor. Repeat by pulling the other dumbbell to the chest then thrust both feet forward toward hands (as if performing a burpee) and complete a squat clean bringing the dbells up to the catch/rack position (at shoulders) then press both dbells overhead. We will be adding 2 standing lunges. This is one rep. The man maker requires a lot of abdominal and shoulder stability and balance especially during the movement.

Abdominal strength – Complete 100 knees to elbows after the workout.

If being fit were easy, everyone would do it! I'd love to read your comments below!

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.

Form Matters

The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will. --Vince Lombardi

When you are doing your workouts, are you paying attention to your form? One of the hardest parts about leading group fitness classes is that I can't be everywhere at once...I try so hard to keep you in line, keep your knees back, keep your back straight, keep full range of motion.  BUT, ultimately, its up to you to be more aware of what you are doing during during your workouts. Pay close attention to the descriptions of the exercises. It's okay to perform the movements slowly if you need to in order to get them right — it's better than doing them inaccurately. Try not to use momentum or leverage to complete the moves — you'll only be cheating yourself. It is also better to use lighter weight and do the move right than to load up your bar and do it wrong.  Poor form can significantly hamper the results that you obtain from your weight workout, and it can also increase your chances of injury.  STAY INJURY FREE! If you want results, follow the rules and one of those rules is to use proper form!

Play Hard and stay smart with your workouts...

WARMUP....tabata pushups and tabata squats...I will be looking for perfect form....pushups..chest TO THE GROUND, squats...deep, hips deep, knees behind toes....

For time: 5 rounds...

50 Wallball shots

40 Double unders or 100 singles or 20 tuck jumps

30 Kettlebell swings

20 Walking lunges

20 Knees to elbows

overhead plate carry, 25, 35 or 45 pounds....1 set of lampost suicide runs between each set!

Unless someone like you cares a whole awful lot, nothing is going to get better. It’s not. Dr. Seuss

Bootcamp this week and a salad recipe!

BOOTCAMP THIS WEEK!

join us Tuesday night in the Cave

(behind Kids Zone)

 at 6 pm

or Thursday morning at 9:45 am Ladies area~

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).