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!

Hot on a Plate SpinCamp!

“I speak to everyone in the same way, whether he is the garbage man or the president of the university.”
-Albert Einstein

Wake up this morning to your best life ever. I see so many people in their days, full of fear, negativity, drudgery and lack of drive. What can you do today to change your outlook, your fears and your 'weighted down' heart? Shed that winter coat, add spring to your step and joy to all parts of your day, even the boring parts! Relish your routines, trip to the bank or house work. I say this to myself all the time, you can be miserable or you can be happy, the amount of work is the same. I choose to put my effort into energy, lightness and positiveness...what you got my Rockstars?

Today we will do 45 minutes on the Spin Bike, hills and drills! We will follow this with Burpee broad jumps and sprints outside...


Here is how it will work...


Burpee Broad Jump 10 then sprint to the fence and back, repeat....
I think there is GREAT JOY is that! 


SONG OF THE DAY! Love to use this song to sprints in Cycle Class, I also love it to run to when I have my ipod!

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! 

No Cheating Today Workout!

“It’s not where you’re from; it’s where you’re going. It’s not what you drive; it’s what drives you. It’s not what’s on you; it’s what’s in you. It’s not what you think; it’s what you know.”  -Gatorade 

Did you order your ROCKSTAR tank yet? 

today's workout!
Warm up
Sprints...15 sets of sprints down the side parking lot to fence, walk back

50-40-30-20-10 rep rounds for time of:
Double Unders (or double the number of singles)
Burpees

then...

Squat Ladder - 45 pound bar, get a medicine ball, squat till your booty touches the ball!
With a continuously running clock, complete one squat in minute one, two squats in minute two, three in minute three... continue in this fashion until you are no longer able to complete the required number of squats within that minute.

Advanced Version - rounds 1-10 - overhead squats; rounds 11-20 - front squats; rounds 21+ - back squats

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.

CORE....100 wallball situps

"If you cheat you are only cheating yourself." Chan

“To be successful you must accept all challenges that come your way. You can’t just accept the ones you like.” -Mike Gafka

Recipe..Protein Pancakes
One of the best ways to keep your nutrition is to PLAN AHEAD! The only way I can keep from eating junk, keep my protein high and keep it clean is to plan ahead, I cook all my protein in advance, always have green stuff on hand and keep foods in the fridge that I can grab. Protein Pancakes are one GO TO! Make tons in advance, put them in containers in the fridge and grab when ready.  You can warm up as you go out the door if you are hungry, and eat on the go. (JENNIFER THIS IS FOR YOU!) 
if you have any great recipes, I would love to get them! 

Cottage Cheese Protein Pancakes

Serves 1 person

1 cup whole wheat flour,
1 teaspoon cinnamon
1 1/2 teaspoons baking powder,
1 cup non/lowfat buttermilk,
1 cup nonfat cottage cheese,
1/2 cup fat-free egg substitute or 4 egg whites,
1 scoop of whey


Run flour through a sieve into a large mixing bowl then mix cinnamon and baking powder together by hand together with the flour. Then add the milk, the cottage cheese, and egg whites and mix well well with a hand whisk.


Cooking instructions
Coat a skillet with nonstick cooking spray (nonfat), and preheat over medium heat.
For each pancake, pour 1/4 cup of batter onto griddle. Cook until the top has bubbles and the edges are dry.

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.

Pumpkin Protein Pancakes

1/2 scoop Vanilla whey protein
1/2 Cup Oats
3 Egg Whites
1/3 Cup Pumpkin
2 tablespoons Ground Flaxseed
Stevia to taste or Splenda
Pumpkin Pie spice to taste
Place everything into a blender and blend for 30 secs.Pour onto a hot griddle once pancake batter has been mixed well.

Back to School Workout!

... bring your water bottle, towel and POSITIVE ATTITUDE!

10 cleans then sprint
9 cleans then sprint
etc…..until you get to 1 clean then sprint...ohh, I can't wait to do this one!!!

" Leg Day" love love this one!

4 rounds for time:
1 Suicide

20 Pistol Squats (10 each leg)
40 Air Squats
50 Walking Lunges (w/ bar backracked)

Wall Balls and Sprints Workout!

“Find the best in everybody. Wait long enough, and people will surprise and impress you. It might even take years, but people will show you their good side. Just keep waiting.”
-Randy Pausch

Wall Ball Sprints

Tonja, Michelle and Darla throwing those wall balls!

Sprint to fence
20 x Wall Ball
Sprint
30 x Wall Ball
Sprint
30 x Wall Ball
Sprint

been doing these in class this week, love them!

20 x Wall Ball

then...

10 rounds or to the end of class time!


30 x Overhead Dumbbell Walking Lunge (15 alternating steps)

30 x Dumbbell Swings

10 BAR BURPEES

10 PISTOLS ( one legged Squats)

1 minute of JUMP ROPE or Box JUMPS or 30 Tuck Jumps in between each round
Go “Hard and Fast” for the entire 10 rounds!
CORE WORK
BRING YOUR WATER AND TOWEL....ITS HOT! come early to set up and be sure and clean up after!

The tendency to whining and complaining may be taken as the surest sign symptom of little souls and inferior intellects.
-Lord Jeffrey

Strong Day Workout!

When there is no enemy within, the enemies outside cannot hurt you.

African Proverb

Warm Up

Bottom to Bottom Tabata Squats 8 rounds

then...tabata abmat situps vs  jump squats

Sprints, outside 15X

"Death by Kettlebell Swing"
Do 1 KB swing the first minute, two KB swings the second minute, three KB swings the third minute… etc.
Continue until you can no longer do the required number of swings in the minute allowed.

Bar Burps

10 Barbell Burpee Clean & Press
20 reverse crunches
Pushups....50 men, 25 women

Israeli Salad
2 medium roma tomatoes, cubed
1 1-pound English cucumber, cubed
1/2 medium red onion, cubed, or 4 scallions, finely sliced
3 tablespoons finely minced fresh, flat-leaf parsley
Juice of half a lemon
2 to 3 tablespoons olive oil
1 1/2 teaspoons sumac powder
Salt and pepper, to taste
You can either toss all of the vegetables in one large bowl, and pour over it the parsley, lemon juice, olive oil and sumac mixture you whisked separately in a small bowl, or if you’re in a hurry just toss everything all at once.
Other additions: 1/2 to 1 cup crumbled or cubed feta, 1 bell pepper, cut into cubes, 1 15-ounce can of chickpeas, rinsed and drained, 1/2 to 1 cup coarsely chopped olives, 1 to 2 tablespoons finely minced mint or dill.

 Click here to go to our Cool Store!!

have you checked out our line of cool t's tanks and hats?

HAVE A STRONG DAY!

Cupcake Workout!

When you speak the truth, have one foot in the stirrup.
-John Wayne

Well, not exactly!There are so many misconceptions about how exercise, food and fitness change the way you look.  Going to the gym, taking a group fitness class, going on a run, or a walk is awesome, but, it's more about the type of activity and the intensity of that activity that will change your fitness level and help reach your goals. Those that weigh more, need more fuel, so they use more calories.  In my experience many people think they burn way more than they actually do and this common misconception can keep their fitness goals at bay.  Truth be told, you might not be burning as many calories as you assume and this can put a halt to weight loss. Did you know that a 135 pound woman burns about:

55 calories per hour sleeping

60 calories per hour sitting

75 calories per hour waiting in line

90 calories per hour typing or doing light office work

120 calories per hour driving

125 calories per hour cooking

140 calories per hour shopping

(note: just 8 hours of sleeping and 8 hours of sitting adds up to 920 calories burned)

Of course, the calories burned per hour exercising are much greater:

150 per hour doing hatha yoga

300 per hour walking at 4 mph

450 per hour on the elliptical

500 per hour intense circuit training

600 per hour swimming laps

If you want to look like an a fit athlete, you need to train like an athlete.  How does one train like an athlete you may be wondering.  For one, athletes and people with lean, athletic, healthy builds, don’t simply go on the same run everyday and expect to keep losing weight.  Cross-training is the key to success, along with high-intensity interval training. (HIIT) 

Look at the whole picture:

• calorie needs. You can use an online calculator which takes into account your activity level.
• Know how much you are eating. Do you know how many calories you are actually eating?  Most of us underestimate how much we are eating and few hundred calories here and there can add up.  Keep a food record.  I love www.livestrong.org

Know how much you are burning. Don’t rely on those gym machines either – many of the overestimate how many you are burning.  How many calories you burn during exercise depends on many factors such as weight, gender, muscle mass and intensity.

SO, Get MOVING! EAT CLEAN AND STAY ON TRACK!

Tonight's Workout!

Warm Up

Bottom to Bottom Tabata Squats 8 rounds

then...tabata abmat situps vs biceps 

Sprints, outside 15X

Then...

Painstorm... Complete as many rounds as possible in 20 minutes (AMRAP):
5 x Deadlifts (75 lb/ 45 lb)
5 x Power Cleans
5 x Front Squat
5 x Push Presses
5 x Overhead Squats

Bar Burps
Ten rounds for time of:
10 Barbell Burpee Clean & Press
20 reverse crunches
Pushups....50 men, 25 women

Spinach Basil Pesto 

Ingredients

• 1 1/2 cups baby spinach leaves
• 3/4 cup fresh basil leaves
• 1/2 cup toasted pine nuts
• 1/2 cup grated Parmesan cheese
• 4 cloves garlic, peeled and quartered
• 3/4 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon lemon zest
• 1/2 cup extra-virgin olive oil

Directions

Blend the spinach, basil, pine nuts, Parmesan cheese, garlic, salt, pepper, lemon juice, lemon zest, and 2 tablespoons olive oil in a food processor until nearly smooth, scraping the sides of the bowl with a spatula as necessary. Drizzle the remaining olive oil into the mixture while processing until smooth. 

I made some today, spread it on my chicken before I baked it...yummy! I also froze some in small portion ziplock bags for later. BTW, I left off the Parmesan cheese this time.

Are you scared of your workout?

“If your workout doesn’t scare you, it’s not hard enough, if it scares you into staying home, you’re not hard enough.”

Is your workout hard enough? How do you know it's hard enough? Do you go through the motions, completing each rep perfectly and with precision? Is that what makes it hard enough? Did you do the required 45 minutes on the dreadmill? (or 2 hours if you are someone I know) Is that what makes it hard enough?

The whole reason you’re in the gym is to overload the system you’re training—whether it’s your heart and lungs or your muscles.  No improvement, no significant benefit is going to take place without overload.  If what you are doing has stopped being challenging and has become routine, it's time to change it up, get some intensity and get busy!

Is your workout social hour? If you spend more time talking than working, then it's time to pull down your baseball hat, put in your earbuds and focus on you! Of course we like some of the social time at the gym, but, don't forget that you also want to get some physical benefits too! I know some people who get downright irritated when their workouts are interrupted...you don't have to be rude, but, you owe it to yourself to get your money's worth while you are in there!


How long has it been since you changed your weights, number of reps or your workout plan? Do you always squat with 2 plates? Do you always pick up the same dumbell to do swings? Why? What are you afraid of? Get in there and try harder! Routine is the enemy!

Who are you working out with? Your workout partners should not be those that are willing to let you slide on that last rep, or tell you its ok to do burpees the easy way. Or that box jumps are hard so it's ok to do step ups instead! Of course it's all hard the right way, that's why it works! Find people to work out with that support your fitness goals, that are motivated like you are to create change and be healthy. Sometimes it is hard to always be the cheerleader, so, find someone who can cheer  you on as well, even on the burpee challenge, sprint forever, or plio push up days!

Get Fit Stay Fit Be Happy!

 Today's Workout may change depending on the weather, so, if it rains, I have included some back up.  We will not do all of this, but any of this is a possibility depending on weather.  So bring your water bottle, towel and POSITIVE ATTITUDE!

10 cleans then sprint
9 cleans then sprint
etc…..until you get to 1 clean then sprint...ohh, I can't wait to do this one!!!

" Leg Day" (Big Daddy requested legs...and he always gets what he wants...)

4 rounds for time:
1 Suicide(or if its raining 20 Straddle Squat Box Jumps)

20 Pistol Squats (10 each leg)
40 Air Squats
50 Walking Lunges (w/ bar backracked)


Painstorm...(don't you love that!!!)
Complete as many rounds as possible in 20 minutes (AMRAP):
5 x Deadlifts (75 lb/ 45 lb)
5 x Power Cleans
5 x Front Squat
5 x Push Presses
5 x Overhead Squats

Bar Burps
Ten rounds for time of:
10 Barbell Burpee Clean & Jerk (135 lb/ 95lb)
20 reverse crunches
Pushups....50 men, 25 women

"Death by Kettlebell Swing"
Do 1 KB swing the first minute, two KB swings the second minute, three KB swings the third minute… etc.
Continue until you can no longer do the required number of swings in the minute allowed.
The last time I did this workout, I got 29 rounds + 23 swings. And I vaguely recall swearing I would never, ever do this one again. But I do loooove to swing, and my short term memory isn't what it used to be, so here we are...
WOD: Sit Ups and Swings …

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

WOD - --- AMRAP in 30 Minutes....
50 Box Jumps
50 Kettlebell Swings on the deck
50 Squats - go HEAVY
50 Pushups on your TOES
50 OVERHEAD walking lunges outside
50 tuck jumps....... finish with 50 ab ball throws against wall 

 "Now remember, when things look bad and it looks like you're not gonna make it, then you gotta get mean. I mean plumb, mad-dog mean. 'Cause if you lose your head and you give up then you neither live nor win. That's just the way it is."  

Harriet Beecher Stowe

 

HIIT Training Day

“Training is the opposite of hoping.” – Nike

SPRINTS!
To start with today, we are doing 15 sets of sprints...remember the purpose of these is to work AS HARD AS POSSIBLE during the sprint, get your recovery in there as you wait for the next one, this is HIIT Training 101~it is all about speed. - HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise - up to 50% more efficiently. It has also been shown to speed up your metabolism which helps you burn more calories throughout the day. Your goal is to train above your lactate threshold, so you will need to go fast enough to feel that the last few seconds feel almost impossible to keep running. Everything in your body should be burning...When I say “all out” I mean 100% intensity, nothing held back, as fast and as hard as your  legs can move, similar say to a full sprint on a track.

then...one dumbell swing and one burpee box jump~
Add one rep every minute. . . continue until you cannot keep up with the reps in the minute time frame. You will go for 15 minutes, starting over at 1 when you miss your minute.
advanced option, alternate one leg up at a time...
Score= highest rep count in the one minute time frame!

then...30 sec. Intervals....Dumbell Burpees.......mountain climbers...30 sec work, 30 sec off!

 ~~

“Too often we are scared. Scared of what we might not be able to do. Scared of what people might think if we tried. We let our fears stand in the way of our hopes.
We say no when we want to say yes. We sit quietly when we want to scream. And we shout with the others, when we should keep our mouths shut. Why? After all, we do only go around once. There’s really no time to be afraid.
So stop. Try something you’ve never tried. Risk it. Enter a triathlon. Write a letter to the editor. Demand a raise. Call winners at the toughest court. Throw away your television. Bicycle across the United States. Try bobsledding. Try anything. Speak out against the designated hitter. Travel to a country where you don’t speak the language. Patent something. You have nothing to lose and everything to gain. JUST DO IT.” ~ Barry Sanders (1992)

 You aren't too busy!!! Let's GO!

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

I'm Out of Here!

Thank God every morning when you get up that you have something to do which must be done, whether you like it or not. Being forced to work, and forced to do your best, will breed in you temperance, self-control, diligence, strength of will, content, and a hundred other virtues which the idle never know.

-Charles Kingsley

Tuesday night's Workout! Get there early to get set up...we have lots to do!
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.


10.9.8.7.6.5.4.3.2.12.3.4.5.6.7.8.9.10 reps OF:
Thrusters 115/85lbs
Kettlebell Swings 24/16kg
(see below for correct form!)
Burpees
overhead squats

Use your lats to help you stop the backwards travel of the kettlebell at the top, and bring the weight back down. Grip the kettlebell hard when it's overhead, and don't purposely hang out there for too long.

Finally, make sure your core is clamped down TIGHT throughout the movement. The momentum from the kettlebell is going to want to take you over backwards. Don't let it.
followed by:

50 Wall Balls
10 Push Ups
40 Wall Balls
20 Push Ups
30 Wall Balls
30 Push Ups
20 Wall Balls
40 Push Ups
10 Wall Balls

God places the heaviest burden on those who can carry its weight. -Reggie White







Nutrition Challenge for next week:

I Challenge you to eat breakfast everyday this week!
And we're not talking a Starbucks nonfat mocha latte!! But a real full on meal.
Note how your attention span, focus and productivity are increased throughout the morning.
Breakfast ideas...
Scrambled eggs spread with hummus and avocado served with a peach on the side.
Pita bread filled with bacon and eggs, mushroom, onions and peppers.
Oatmeal topped with strawberries and walnuts and served with chicken sausage.
On the go? Boil eggs the day before. Bring hard boiled eggs, grapes and almonds.
Corn tortilla with sunny side up eggs, salsa and guacamole.
Turkey bacon and sliced apple spread with almond butter.
Vegetarian? Saute broccoli, onions and oven dried tomatoes in olive oil. Scramble up with tofu.
Scrambled egg whites with Spninach and peppers (my favorite!)

Please share comments below! thanks Lisl

Thursday AGAIN??!!

"You've got to do your own growing, no matter how tall your grandfather was."

--Irish Proverb--

Sprints...., 15 times

then...For time:
Run 800M...50 Squats...10 Manmakers...Wall ball x 21...Dips x 15...
Run 400M...50 Squats...10 Manmakers...Wall ball x 18...Dips x 12
Run 200M...50 Squats...10 Manmakers...Wall ball x 15...Dips x 9
Run 100M...50 Squats...10 Manmakers...Wall ball x 12...Dips x 6

Kerry has tickets to the GUN SHOW! Do you???

 "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 L sit-ups...wooohooo!!! I hope ya'll are ready!!!

Travel Workouts...
Simply pick one and do it. No more excuses!
•Run 1/2 mile 50 air squats - 3 rounds.
•10 push-ups 10 sit ups 10 squats - 10 rounds.
•200 air squats for time.
•"Susan" Run 200m 10 squats 10 push ups 5 rounds.
•Sprint 200m and do 25 push ups, 3 rounds.
•10 Handstand push ups and a 200m run 3 rounds.
•Tabata squats and tabata pushups.
•5 push ups 5 squats 5 sit ups, 20 rounds.
•Walk 100 meters on your hands, even if it is 2 meters at a time.
•10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
•Invisible Fran...21-15-9 of air squats and push ups for time.
•Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
•Run 1 mile for time.
•10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
•Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc...up to 10, and then come back down to one.
•3 vertical jumps 3 squats 3 long jumps - 5 rounds.
•Handstand 30 seconds and 10 squats, 8 rounds.
•10 push-ups 100M dash 10x.
•Tabata squats.
•5x 400M sprints.

The Great Pumpkin! Hungry Girl's Pumpkin Pie (http://www.hungrygirl.com/)

We're year-round pumpkin freaks, but fall is when all the "normal" people celebrate the fat orange squash. Check out this recipe. It's SO great!
 You'll need a springform pie pan for this recipe.
Ingredients:
For Crust
2 cups Fiber One bran cereal (original), ground to a breadcrumb-like consistency in a blender or food processor
1/4 cup light whipped butter or light buttery spread (like Smart Balance Light or Brummel & Brown), melted & mixed with 2 tbsp. water
3 tbsp. Splenda No Calorie Sweetener (granulated)
1 tsp. cinnamon

For Filling
32 oz. fat-free cream cheese, room temperature
1 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 cup canned pure pumpkin
1 cup Splenda No Calorie Sweetener (granulated)
1/4 cup light brown sugar (not packed)
1 tsp. vanilla extract
1 tsp. pumpkin pie spice

For Topping
3/4 cup fat-free sour cream
1/4 cup Splenda No Calorie Sweetener (granulated)
1/2 tsp. vanilla extract

Directions:
Preheat oven to 325 degrees.
Combine all crust ingredients and mix thoroughly. Spray a springform pie pan (about 9" wide) lightly with nonstick spray -- make sure to get the sides as well as the bottom. Then evenly distribute c rumb mixture, using your hands or a flat utensil to firmly press and form the crust along the bottom of the pan. Set aside.

In a large bowl, combine all filling ingredients. Using an electric mixer set to medium speed, mix until completely blended and lump-free. Pour mixture into the pan.

Bake in the oven for approximately 1 hour and 20 minutes, until set. Allow pie to chill in the fridge for at least 3 - 4 hours (overnight is best).

Once pie has chilled, carefully release and remove springform top. In a small bowl, mix all topping ingredients together until thoroughly blended. Spread topping evenly over the pie.

Return pie to the fridge until ready to serve. Cut pie into 12 slices.
MAKES 12 SERVINGS
Serving Size: 1 slice
Calories: 160
Fat: 3.25g
Sodium: 579mg
Carbs: 20g
Fiber: 5g
Sugars: 7g
Protein: 15g
POINTS® value 3*