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!

Booty BootCamp for Thursday

Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. Lance Armstrong

Warm Up today! Run the club X3

then...
10 rounds for time of:
15 Clean and Presses and  15 Push ups ( Hand release)
Go hard and go fast but do not sacrifice your form for speed.


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!

Core!

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

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.

You will never, ever get out of a warm bed and go for a run on a cold morning and feel bad. Trust me. -NIKE

Easy Day?

“The only easy day was yesterday"

 warm up 
But First, a Review: What's a Tabata?  
If you don't already know what a Tabata interval is, it's a high intensity interval training protocol originally created by Japanese researcher Dr. Izumi Tabata.
Each Tabata interval consists of 20 seconds of high intensity (as hard as you can go) exercise followed by 10 seconds of rest. This is repeated for eight rounds, totaling four minutes time. Tabatas are great for both fat loss and improving one's work capacity (conditioning).

Tabata
 box jump vs bicep curls
box straddle squat jump vs dips

Barbell Complex 10 sets! You will have 10 seconds to transition from one exercise to the other.
eight-exercise Barbell Complex: 30 seconds at each exercise, transition quickly from one to the other

1. Reverse Lunges (Barbell on shoulders; back squat style)
2. Good Mornings (Bar still on shoulders)
3. Shoulder Press (beginner) or Thruster (adv)
4. Upright row

5. Front Squats
6. Bent Over Row
7. Deadlifts
8. Push Ups

Remember.... We're not trying to build peak power, we're trying to build conditioning and lose fat.

FINISH!  one clean and press and one burpee
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!

ABS..
medicine ball roll out
Side Plank...adv use a medicine ball
Medicine ball plank

Dinner tonight!!
Lentil Stew Recipe with Kale and Sweet Potatoes

Ingredients:

• one large sweet onion
• five to six large cloves of garlic
• one large carrot
• two stalks of celery
• three medium-sized sweet potatoes
• one small cayenne pepper
• 6 Tablespoons extra virgin olive oil
• 2 cups brown or green lentils *
• 2 Tablespoons fresh thyme (or 1 Tablespoon dried thyme)
• 1 tsp ground turmeric
• 1 bay leaf
• 1 quart Chicken Broth or Veggie Broth if you are doing vegetarian 
• (to avoid the sodium in canned broth, I make my own by boiling whole chicken and spices.)
• 1 cup white wine
• about 2 cups water
• fresh kale (about 7 oz., including stems)
• Mrs. Dash ( I use this instead of salt in all my recipes)
• freshly ground black pepper to taste (about 1 Tablespoon)
• 3 Tablespoons red wine vinegar
• sliced fresh mushrooms
• Protein....shredded chicken, or Turkey sausage (low fat) or left over pork

* you can use whatever mixture of lentils you wish to add up to two cups. Try using de Puy lentils because they hold their form better but adding a small amount of brown lentils (which tend to disintegrate more) for texture.

How To! 

1. Skin the onion and finely chop it. Skin the garlic cloves and mince them. Wash the carrot and celery and slice them (1/4 inch thick pieces). Scrub the potatoes then chop them into bite-sized pieces. Finely mince the pepper.

2. Heat a large soup pot over medium heat (medium low on a gas range), adding the extra virgin olive oil. When hot, add the onions, garlic, carrot, celery, potatoes, and minced pepper. Stir frequently until the onions start to turn translucent. At this point, add the dry lentils and stir them in until they are coated in oil. Add the thyme, turmeric, and bay leaf, mixing well.
3. Add the Chicken Broth and the white wine, stir well. Bring to a simmer. Turn heat to around medium-low (where it will hold a low simmer) and cover. Simmer for 45 minutes, stirring occasionally and adding a little water when necessary (I ended up adding about 2 cups), since the lentils will absorb a lot of liquid. Add the shredded chicken. 
4. Wash the kale, remove the stems, and tear the leaves into bite-sized pieces.
5. After 45 minutes of simmering, add the salt and pepper to taste. Add the red wine vinegar and kale, then mix well. Simmer for an additional 45 minutes, stirring occasionally.

I ain’t messin’ ’round witchoo bootybootcamp!

It is good to have an end to journey toward; but it is the journey that matters, in the end.- Ursula K. LeGuin

Hey Bootcampers! are you all ready for another great workout?
Run the club to warm up then...

10.9.8.7.6.5.4.3.2.12.3.4.5.6.7.8.9.10 reps OF:

Thrusters
Kettlebell Swings
Burpees
overhead squats

1 clean and press + 1 burpee

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. Score= highest rep count in the one minute time frame!

parking lot suicides, we will do these going uphill :)

Tell your heart that the fear of suffering is worse than the suffering itself. And no heart has ever suffered when it goes in search of its dream. - Paulo Coelho




Sophie reminds me to keep following my dreams!



Sweaty Tuesday!

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? 

 I overheard a conversation between two young athletes at the gym.  One was saying to the other that the workouts at the gym in the classes just weren't "working anymore" and that she needed to get slimmer and bathing suit ready another way.  There's two ways I like to respond to this kind of thinking! One...are YOU pushing the weight that you need to be pushing, no matter who the instructor is, you get out of your workout what you put into it. Two...you can't out-train bad nutrition.  If you are working yourself hard in the gym and still not getting the results you need, it's not your gym's fault, it's your eating habits. Get real with yourself, look hard at what kinds of fuel you are feeding yourself.  If you have to, keep a food journal.  Many of my clients think that they have wonderful eating habits, until they actually write it down.  Then it is much easier to really see where we are falling off the wagon.