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!

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!

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

Workout With Heart!

"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!

http://usmcmudrun.org/

3 Thrusters, 135/95 pounds
7 Clapping Push ups


AMRAP – 20 minutes
10 Push Press,
10 KB Swings,
10 Box Jumps,




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....

Wake Up Workout!

Without change, something sleeps inside us, and seldom awakens. The sleeper must awaken.

-Frank Herbert

Food is the most widely abused anti-anxiety drug in America, and exercise is the most potent yet underutilized antidepressant.— Bill Phillips

feel sad....go for a walk

feel anxious...run 30 minutes

feel lonely....join a gym

feel depressed....do ANYthing that makes you sweat

feel unmotivated? Just go, just move, just start, it will get better from there...trust me..I have been there, lonely, depressed, anxious, sad, unmotivated...movement helped me...it will help you too...

Thursday's workout!
Run the club X2
then AS MANY SETS AS POSSIBLE!

30 lateral hop one arm burpees
shuffle down sidewalk and back
30 hand to  hand KB swings
Run To Caesars and back ab

30 Wall Balls
Run FW and Back to fence
30 HEAVY walking Lunges
Lampost Suicide
30 AB Leg Lifts

Let's DO IT!

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

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/

Dirty Thirty!

believe in yourself

you are strong

don't listen to the small people

find your center

wake up every morning with fire inside

pray

know who your people are

What’s your LEAST favorite BootCamp Movement?

If I were going to ask you what your LEAST favorite BootCamp movement was, what would it be? Oh and as a follow up to that, what does "least favorite" mean to you... most despised, hardest, inflicts the most pain, boring, just can't do it, etc.?? For me... its a toss up between thrusters (inflicts the most pain), and Pistol Squats (I just can't do them)....or burpees...they are so darn hard!  Post your thoughts to comments below.....

Tabata Plio PushUps. Full hand release, tabata style, don't stop until you have done 200 pushups! (men - 250)

THEN ~~~~the 

DIRTY THIRTY!

Repeat the following Set 3 Times

1 lap around the gym

30 wall balls

30 walking lunges with bar

30 kettlebell swings

30 Box Jumps

 30 decline situps

suicide runs if time!

 

"A WOMAN IS OFTEN MEASURED by the things she cannot control. She is measured by the way her body curves or doesn't curve, by where she is flat or straight or round. She is measured by 36-24-26 and inches and ages and numbers, by all the outside things that don't ever add up to who she is on the inside. And so if a woman is to be measured, let her be measured by the things she can control, by who she is and who she is trying to become. Because every woman knows measurements are only statistics and STATISTICS LIE." - NIKE  1994

 

You only ever grow as a human being if you’re outside your comfort zone.

- Percy Cerutty

are you taking all the opportunities you can to grow...?

My beautiful Southern hydrangeas...these get bigger every year, they are so beautiful!

 check out our family vegetable garden! This year we planted tomatoes, 4 or 5 different varieties, cantaloupe, dill, thyme, basil, cucumbers, arugula lettuce, squash, bell peppers and hot jalapeno peppers!!

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!

Burpee Challenge today!

 

We will be inside and outside tonight!  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.

THEN ~~~~

Repeat the following Set 3 Times

1 lap around the gym

30 wall balls

30 walking lunges with bar

30 kettlebell swings

30 Box Jumps

30 pushups

Core to finish.

Nutrition Tip of the Day!

DON'T DRINK YOUR CALORIES, especially JUICE. No orange juice, no grape juice, no pomegranate juice, no anything juice. If you want juice, eat the fruit or squeeze it yourself. Juice or liquid calories are some of the most processed foods you can eat. Straight sugar to the blood and thus, an enormous insulin spike. Not good.

 
Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.
-Mark Twain

Can you help someone feel that they too can become great? do it today! 

Strong is the new skinny....

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!

'Tis the Season...

TIS THE SEASON TO.NOT.STOP.WORKING.OUT!

I know you are thinking it is the holiday season, tomorrow is the first of December.  Studies show that half of all those polled experienced heightened stress  during the holidays. Perhaps one of the best ways to overcome stress during the holidays or any other time is to exercise regularly. Research shows that physical activity not only boosts your fitness and energy levels but can also elevate your moods.

Remember to keep exercise as a part of your daily routine. Try to exercise an hour a day, four to five days per week.Taking a brisk walk, bike ride, or exercise class will burn calories, release endorphins, and elevate your mood. Do something that you LOVE! If you love indoor cycle, don't miss your favorite classes this month...your instructor will thank you! Did you know that you are less likely to overeat when you exercise. Be extra sure to stay active EVERY day. Enjoy your holiday season without the stress of falling off track. You will feel so much better, you will have energy and you will SHINE!

Tuesday night

10 Thruster / 1 Sumo Deadlift High Pull
9 Thruster / 2 SDHP
8 Thruster / 3 SDHP
7Thruster / 4 SDHP
6 Thruster / 5 SDHP
5 Thruster / 6 SDHP
4 Thruster / 7 SDHP
3 Thruster / 8 SDHP
2 Thruster / 9 SDHP
1 Thruster / 10 SDHP

Push Up, Sit Up Endurance

4 rounds for reps of:

Push-ups, 1 minute

Sit-ups, 1 minute

Rest 1 miunte

So, you will do as many push ups as possible for one minute, go directly to do as many sit ups as possible in one minute, then rest for one minute. 4 rounds. Count your total reps for push ups in each round and all rounds. Same with sit ups.

Team FUN Tabata Style!!

Alternating team members, one person working at a time:

20 seconds/20 seconds (one person is resting one person is working during each 20 sec interval)

16 sets per exercise

*inverted push ups

*kettle bell swings

*Wall ball 

finish with team pistol squats...do the 20 seconds together as a team, rest 10, repeat.

  If you limit your choices only to what seems possible or reasonable, you disconnect yourself from what you truly want, and all that is left is compromise. Robert Fritz

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

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

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*

How clean are you??

How has your nutrition been this week? Are you getting the results that you would like to get? Stronger, leaner and faster recovery time after workouts? Do you know the importance of the post workout meal? Have you had more than one cheat meal so far this week? Remember its ok to have a cheat MEAL...cheat DAYS can turn into a 5,000 calorie feast that will derail you!

Diet is 80% of the battle:

If your diet is well balanced you will not only feel better you will perform better, and recover faster. Many of us have taken on the idea of CLEAN EATING.  Remember the basic guideline to follow when making food choices: eat real, whole foods, shop at local Farmers Markets and vegetable stands. Avoid buying or eating foods that are prepackaged or processed.  Keep intake to levels that will support exercise, but not body fat.  Clean eating is based on the idea that the best way to eat is to abundantly enjoy whole foods -- that is, foods as close to their natural state as you can get them. This means eating fresh fruits and vegetables, whole grains and lean proteins instead of pre-packaged, processed foods or fast food. Clean eating is also committed to replacing saturated fats with healthy fats.  So, in evaluating your nutrition, how clean are YOU? What are you doing to move in that direction? I would love to read your comments below!
“There is never an absolute answer to everything, except of course that you have to do your squats.”
Mark Rippetoe



1. WARM UP!
Burpees - max reps in 2 minutes

Sharon is smiling because she is doing 150 pushups TODAY!

For time: 150 Push Ups(women) 200 (Men) – BOOTCAMP style (hand release on each rep)

2. "Make it a Double" 3 rotations!!!!

Complete As Many Reps as Possible of:
2 minutes Wall Balls - go for the heavy balls today, no wimping!!
2 Minutes KB Swings (53, 35)
2 Minutes Box Jumps (24, 20)
2 Minutes tuck jumps
1. Clean and press - Ladder

Every 30 sec complete 1 clean and press for 8 minutes.
Start at 40% of 1RM and add plates every 30 seconds...
After the 8th minute, Immediately start...

2. Front Squats - On The Minute

Every 30 sec complete 3 Front Squats for 8 minutes.
Start with the same weight that you ended the Snatch Ladder with. Do not increase weight each round.
After the 8th minute, You have one minute to strip your bar and begin...

3. Lunges For time.
Complete 100 Reverse Lunges for time, 45# bar.
With the bar in the back rack position step back with one leg so the knee kisses the ground. Return to a standing position, and that is one rep - continue to 100 reps as fast as possible.

CORE IF TIME!!!

HAPPY BIRTHDAY JESSIE MARIE!
she's working out on her 3oth birthday...that's dedication!
love you baby!

“Rest when you’re done!”

Get Inspired

"The best moments - and most agonizing ones -

occur at the intersection between two people."

After reading this quote from another blog, I thought about the amazing way that our group fitness classes help us to do more, be more and ENJOY our workouts more. Think about it, would you EVER do burpee broad jumps across the parking lot by yourself? would it even be close to being fun alone? I know that the comaraderie in class helps us to get through some tough workouts, helps us to laugh at ourselves and many times have paved the way for a more confidant and self assured person. I know that for me personally, my time in classes, even when I am a participant, is a chance to be around some of the most amazing men and women, who inspire me to do more every day! Look around you in your next workout, why are you here? GET INSPIRED!

"Make it a Double" Move from one station to the other on the two minute mark. The clock does not stop between stations. Post scores for each station.


Complete As Many Reps as Possible of:
(repeat 3 times...this is like a circuit, we move from station to station, repeating the whole workout 3 times)
2 minutes Wall Balls
2 Minutes KB Swings
2 Minutes Box Jumps
2 Minutes tuck jumps

then...
20 Thrusters
20 Sumo Deadlift High Pull
20 Push press
20 Overhead Squats
20 Front Squats
4 Burpees on the minute every minute until all reps are complete! starts with 4 Burpees…

then...partner hill sprints...8 times...
Don't forget, I love your comments, post below in the comments section!!!



The Ony Easy Day was YESTERDAY!

It’s a new day….you going to whine or work hard?

Thursday Love...

5 rounds....

run the club....

30 KB swings on Back Deck
30 jumping lunges on Front Deck
30 Box Jumps
30 wall Balls

(Full Range of Motion)


Do not shorcut any reps with partial movement. On box jumps both feet leave the floor at the same time and hips open at the top of every jump. Wall ball shots – proper depth (same as a squat) and full extension of hips and elbows at the top.
 
How is your nutrition? Second question – How have your results been lately? It is not fair to YOU to work hard in the gym and in your classes and not get the results you DESERVE because of  poor nutritional habits. You can't fuel the our amazing machine with junky food! REMEMBER, if its in a box, package, or somehow altered, its not CLEAN!

Injuries As with any sport, working out BootCamp style isn't without it's injuries. But when you do injure yourself, there are a few things that may increase the speed of your recovery. First and foremost, when you feel yourself get injured... STOP! Don't continue working out. Immediately after your injury, to increase circulation and keep the swelling down, ice the area for at least 10 minutes. Continue icing, as frequently as possible over the next several days. Keep moving... anything you can do to enhance circulation will help. Also, try......"hot/cold" showers. Spray cold water on the injury for 30 seconds, followed by hot water for 30 seconds... repeat this 5-7 times.

"The Only Easy Day Was Yesterday"

Navy SEAL Motto