Eat Clean Train Dirty Workout!

“And above all, watch with glittering eyes the whole world around you because the greatest secrets are always hidden in the most unlikely places. Those who don't believe in magic will never find it.” Ronald Dahl

Load for today – AHAP! Post load with time.

50 squats, deep, hips past knees...

150 Push Ups
Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately do 10 3 jack +1 tuck Jumps. Once the penalty is completed continue with the push ups.
You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a complete 10 tuck Jumps

Push Ups are hand release...meaning, chest comes down, touches the ground, hands lift up.

50 One Arm Kettlebell swings
5 reps each arm. Do not put the kbell down until you reach 50.
Russian swings (not overhead)

50 One Arm step-ups holding heavy dumbell...
5 reps each arm. Do not put the kbell down until you reach 50.
5 step-ups onto box with right leg holding kbell in right arm.
Switch – 5 on left leg with kbell on left side. Rotate until you reach 50.

Load for today – AHAP! Post load with time

• front squat
• burpee hurdle jump
• pistol Squat
• chest press
• dips

You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next. After you have completed the fifth station, rest 60 seconds... Repeat for a total of three rounds.

Oatmeal Protein Pancakes

Enough for 1 Person

1 cup raw oats,
1 scoop Protein Powder,
3 egg whites,
1/4 cup water,
1 1/2 tsp cinnamon,
2 packets sweetener,
1 1/2 tsp baking powder

Ingredients for making oatmeal protein pancakes:-Place everything into a blender and blend for 30 secs.Pour onto a hot griddle once pancake batter has been mixed well.

.

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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July Sweat Fest!

Whoever is trying to bring you down, is already below you.

 Surround yourself with those who only bring out the best in you. When you have positive relationships, your thoughts will be more positive, and this will lead to more positive action in your life as well.

My Mama always said you've got to put the past behind you before you can move on.
 Forrest Gump

What a lovely quote to begin BootCamp with today! I hope that my friends and readers have had a hot and wonderful summer and are enjoying their friends and family. I am personally working hard to get my fitness back together and find my 'mojo'! I think I lost it in the last 10 months. Dealing with Breast Cancer, multiple surgeries, reconstruction nightmares and all that has come with that has just about broken my heart. I am forcing myself to look at what has taken place and not run from it. I have been incredibly emotional and have found true strength in my family. We have chosen to take time away and have had a wonderful vacation last week with friends...which has done much to heal. 

I look forward to each workout in the gym as an opportunity to catch what I have lost and hope to regain my mojo!

In Health, Lisl

Big Daddy and I in Hilton Head last week! 

TUESDAY NIGHT..“Nobody ever drowned in sweat.”

- USMC saying come get sweaty today!!!

Ice Breaker!

Max reps pushups in 10 minutes. Every time you leave plank position perform 10 wall ball shots 

Wall Ball Sprints

Sprint 
20 x Wall Ball (20 lb, 10 lb)
Sprint 
30 x Wall Ball
Sprint 
30 x Wall Ball
Sprint 
20 x Wall Ball

then...

21-18-15-12-9-6-3
Front squat HEAVY
Sit-ups
Box Jumps
biceps

one minute
-Plank Holds-Flutter Kicks-side plank

Suicides if time....

Orange Creamsicle Protein Shake

Ingredients & Instructions:
•1 to 2 scoops of vanilla protein powder 

•6 to 8 ounces of water 

•4 to 6 ice cubes 

•1 peeled orange or substitute a pack of orange crystal light  or 4 - 6 oz of Orange Juice

•Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

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!

Lucky You Workout!

Today is March 1! What a great feeling a new month is, I loved it this morning when I woke up and I could feel the beginning of a new day, it was cool outside, but, spring is making itself known! New beginnings! I hope that you all feel that same sense of renewal in your days and your workouts. 

Today I will:

Breathe Victory,

Embrace Triumph,

and Live Boldly.

- more than yesterday,

I will REJOICE in what

I am and What I have

become. Discipline and

Dedication along with

Courage and Determination

made this celebration

mandatory. Life. Don't

forget to LIVE it.

from RX Star (www.rxstar.com)

Today is your lucky day! here is the workout:

 Thrusters and runs

Start at the fence with a bar.  Do 5 thrusters, run to the building, tag it, run back, you have 2 minutes to get done before the next set starts.   We will do 15 sets total! 

Parking lot suicide...use the lines of the parking lot to run 1 set of suicides when done with the thrusters.

"Tabata What?"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are kettlebell swings, the second 8 are v-ups, the third 8 intervals are shoulder presses, and finally, the last 8 intervals are push ups. There is no rest between exercises.

 32 intervals total

LETS DO IT!
here's something that you can do at home to work on your core and upper body strength:
Alternating Tabata: 8 cycles of each (20 on / 10 off) 
Push-ups
Plank Hold
RACES! 
Do you have your spring races planned yet? We are running on April 21...anyone want to join us?

USMC Ultimate Challenge Mud Run

TWO 2012 DATES ANNOUNCED21 April 2012 and 13 October 2012

http://usmcmudrun.org/

we are also planning to run the Warrior Dash in Huntersville, NC...

http://warriordash.com/register2012_north_carolina.php

my favorite song for Spin Class this week...I use it for climbs with cadence increases on the chorus.
"my body tells me no-o, but i won't quit 'cuz i want more"

Measure up Bootcamp & Favorite Cycle song of the week

“The true measure of a man is how he treats someone who can do him absolutely no good.” 

-Ann Landers

Have you checked out the Love to Get Fit Store lately? There are some new tanks, tshirts available! 

http://353512.spreadshirt.com/

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

My Favorite Indoor Cycle Song this week!

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.

Kick *** Workout!

"I came here to chew bubblegum and kick ***, and I'm all out of bubblegum."

-Roddy Piper

this picture made me laugh, I think I scream this in every class I teach! :)

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
10 runs to Little Caesars (there and back counts as 1) rest between as needed...not too much...

9 ninety wall balls

8 sets of 10 walking lunges (80 steps)

7 sets of 10 shoulder presses (70 presses)

6 repetitions of lampost suicides

5 total minutes of handstand hold..or 5 minutes of decline plank hold

4 forty pushups

30 burpee broad jumps

2 ( AMRAP) as many air squats as possible in 2 minutes

1 set of 50 Toes to Bar 

Push yourself today! Are you able to carry on a normal conversation during an intense BOOTCAMP workout? If so then it’s time to work harder!

 

"If you judge people, you have no time to love them." - Mother Teresa

Step into Your Moment Workout!

Anthony Robbins "Somebody is in the hospital begging God for the opportunity you have right now. Step into your moment."

Jumping fire at the Warrior Dash!

 

Warm Up:

1 minute of Box Jumps

1 Minute of Burpees

1 minute of air squats

3 rounds~

First:

• burpees
• Clean and press
• Push ups
• Jumping Lunges (aka, Alternating Split Squats)
• Dumbbell Thruster (35/25 lbs.)

You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next.  After you have completed the fifth station, rest 60 seconds...  Repeat for a total of three rounds.

Next...
Renegade Rows moving across the floor and suicides...CAN'T WAIT for this one today!

love this video!!

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/

 

 

 

 

 

 

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/