New formula gives first accurate peak heart rate for women

New formula gives first accurate peak heart rate for women

Bootcamp this week!

BootCamp this week!

Tuesday Night the Cave at 6 pm

Thursday morning 9:45 am Ladies area

This SATURDAY, July 3rd Pivotal is hosting an OPEN HOUSE! Bring a friend to try a class and work out FREE!

Celebrate your independence from BORING workouts!

July 4th Summer Spectacular~

9am~ 90 min TagTeam Cycle Laura and Amy....

(get your bike tag at 8:30)

9:30~ Step & Pump 90 min Lisl

10:30~ Yoga Jac

11:00~ Zumba Sheila

BRING A FRIEND...lets play!

Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; it becomes your destiny.

I found this little nugget on the CrossFit Full Circle Blog and found it to be really TRUE!! Read on....

http://www.crossfitfullcircle.com/?p=1232

"Let me leave you with this idea; Progress is directly proportional to participation. It's my job as a coach, educator and clinical practitioner to make sure that the correlation stays very tight and that the slope is as beneficial to you as possible. Ie, it's my job to make progress as efficient as possible. But I can only work with what you give me.

I can't make progress out of nothing. I can just work to ensure you the best return on your investment. Let me repeat that; your investment. This is your journey. At the end of the day only you can take credit for success or failure, so let me repeat:

Progress is directly proportional to Participation.

Participation means:

showing up (early, as scheduled, truly present)

giving 90%+, 90% or more of the time
be prepared (in the right clothes, mindset, condition)

making choices that support your training outside the gym (nutrition, drugs and alcohol, social activities, sleep

have a desire to learn (become a student of the game)

get engaged in the process log your workouts, find out more about the whys and hows...

I think it's no coincidence that the majority of top times and biggest improvements come from the same individuals who show up to every appointment they schedule. Those that show up a few minutes early, and stay late to work on something. Who log their workouts on the homepage. Who ask questions. Who buy better training shoes. Who show up for special classes and events."

 

Tuesday night

6pm

Wall Ball Sprints

Sprint 800 Meters
20 x Wall Ball (20 lb, 10 lb)
Sprint 400 Meters
30 x Wall Ball
Sprint 400 Meters
30 x Wall Ball
Sprint 800 Meters
20 x Wall Ball

then...

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

CORE WORK

THURSDAY
5 Rounds for time:
400 Meter Run
Overhead Squat  x 15

For time: 2 rounds....


20 Thrusters
20 Sumo deadlift high pulls
20 Push Press
20 Overhead squats
20 Front squats

 Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. The workout starts with 4 burpees then start your first exercise.

CORE WORK

“We either make ourselves miserable or we make ourselves strong. The amount of work is the same”

-Carlos Castaneda

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!

Bootcamp this Week and a Quinoa Recipe...

Hey to all you Pivotal Fitness Athletes!!!

Join us Tuesday night at 6 pm in the cave or Thursday morning at 9:45 am Ladies area

We hope that you had a wonderful Father's Day!

 

The father of a righteous man has great joy; he who has a wise son delights in him.

-Proverbs 23:24

TUESDAY...

PUSHUPS!!!

10 minutes of Pushups, each time you break the PLANK position, 10 WallBALLS! score is how many pushups you get total in 10 minutes...we did this last Thursday, it was awesomely tough!

10 rounds


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!
hill sprints if time after the 1 rounds~
BRING YOUR WATER AND TOWEL....ITS HOT! come early to set up and be sure and clean up after! 

THURSDAY MORNING!
if you don't have a jump rope yet, this workout requires one, so, take the time to get yourself a good jump rope and keep it in your gym bag!
jump rope – 250

then
21-15-9 reps of:
Burpee Broad Jump
Kettlebell Swing (53/35)
then

jump rope – 250

then...
-Run 1 mile
50 Thrusters (45 pounds)
100 Push-ups
-Run 1 mile
50 Kettlebell Swings (53/35)
100 Abmat Sit-ups

suicide runs if time!

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 are going through hell, keep going.

-Winston Churchill

 Quinoa & Lentil Salad

Pronounced KEENWA, this is an ancient “grain” native to South America. It is high in protein and has light, fluffy texture when cooked. Its mild, slightly nutty flavour makes it an excellent alternative to rice or couscous.  I have just discovered this wonderful treat and I am obsessed with trying to find as many ways as possible to make it! Enjoy..
Why Eat it??
Quinoa is a good source of protein, has a nutty flavor and pleasing texture similar to rice. Quinoa is also full of vitamins and minerals - iron, magnesium, Vit E, potassium, amino acids - and fiber. Unlike wheat or rice, quinoa is a good source of lysine. Quinoa is adaptable and gluten free. Because of its high protein and (good) fat content, quinoa is a satisfying meal with a few nuts or beans, and veggies added. It's a wonderful addition to soups and stews, transforming them into one dish meals.


Ingredients
1 cup quinoa
1 tsp olive oil
1 shallot or ½ onion, finely chopped
2 tbsp tarragon , roughly chopped
1 cup lentils rinsed and drained
¼ cucumber, lightly peeled and diced
 feta cheese, crumbled use just a little for flavor!
6 spring onions, thinly sliced
zest and juice 1 orange
1 tbsp red or white wine vinegar


1.Cook the quinoa in a large pan of boiling water for 10-15 mins until tender, drain well, then set aside to cool.  Place the lentils in a medium-size pan, cover with at least an inch of water, and boil until tender, 30 to 40 minutes



2.Meanwhile, heat the oil in a small pan, then cook the shallot or onion for a few mins until softened. Add the tarragon, stir well, then remove from the heat.

3.Stir the softened shallot and tarragon into the cooled quinoa along with the lentils, cucumber, feta, spring onions, orange zest and juice and vinegar. Toss well together and chill until ready to serve.

Bootcamp this week and a salad recipe!

BOOTCAMP THIS WEEK!

join us Tuesday night in the Cave

(behind Kids Zone)

 at 6 pm

or Thursday morning at 9:45 am Ladies area~

all members are welcome, options are always shown for beginners or those who are more advanced!

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

- USMC saying come get sweaty with us today!!!

7 Rounds for time:

 sprint

8 kettlebell swings..heavy!

16 push-ups

For Time:

100 Jumping Air Squats

200 Meter Farmers Walk...use heavy weights or tires

100 Mountain Climbers

run 1/2 way

100 Flutter Kicks
200 Meter Farmers Walk...heavy weights or tires
100 Push-ups
run 1/2 way
100 Sit-ups

3-2-1-Go!

suicide runs if time then core if time

THURSDAY!!!

first....TREADMILL HIIT~~

then…

Max reps pushups in 10 minutes. Every time you leave plank position perform 10 wall ball shots (w:14 m:20)

WOD:

4 rounds, each round is 4 minutes long. . .

Run 400m
with remaining time you will do AMRAP of:
5 box jumps
10 squats
15 Knees to elbows
You will get a 30 second rest between each round!

CORE IF TIME!
oh yeahhh~!!!

 

Spinach Salad with berries

I love love spinach with strawberries, try this yummy salad!

Ingredients:

Fresh spinach (about 1 bunch or a 9 oz package)

8-10 fresh strawberries, sliced

1 package blackberries

1/4 C slivered almonds

dressing:

1/4 C apple cider vinegar

1/4 C grapeseed oil (olive oil)

2 T sesame seeds

1 T poppy seeds

1 T honey (optional) or 1 T fruit juice (pineapple or apple work well)

Mix spinach and berries together. Drizzle salad dressing over salad and toss well. Sprinkle slivered almonds over the top. Enjoy! (Store leftover dressing in the refrigerator).

Summer is here....are you ready?

SUMMER IS HERE...ARE YOU READY?

how to stay motivated to keep your healthy commitments.

Summer is here and with it comes shorts, tank tops, and swimsuits.  How are you staying motivated to be your most fit and healthy self? Here are some ideas to keep you on track!



 
Make the personal commitment. Successful weight loss is 50 percent attitude. Decide you’re going to follow along … and just do it!


Eat consistently throughout the day. Within 90 minutes of waking, start the day with a smart breakfast. Then, continue to eat every three to four hours the rest of the day. You’ll keep your blood sugar levels stabilized, which, in turn, helps control hunger and cravings.

Avoid trigger foods. Stay away from the foods that are your triggers. These are the foods that once you start eating … you can’t stop. (Some common trigger foods include ice cream in a pint container, a large bag of chips, dry cereal, and my all time favorite... peanut butter.)

Lose liquid calories.  Don't waste your calories on liquid! Save them for real food!  Liquids can often amount to a lot of extra calories that won't fill you up. Pass on soda, sweet tea, fruit drinks, fruit juice, smoothies, and coffee loaded with milk and sugar. Instead, drink lots of water and, on occasion, diet beverages. For coffee, use skim or 1 percent reduced-fat milk — and limit the sugar to one packet or none at all.  I like to use sugar free flavored drink mixes in my water for flavor. Also, squeeze fresh lemon juice into your water, sweeten with stevia.

Plan your menus. Take one day a week to shop and prepare your foods. This way you won't have a 'food emergency' and end up eating food that is convenient and not healthy!

Move it and lose it! Commit to 30 to 60 minutes of daily exercise — anything goes. Go to the gym, take a walk, join an exercise class, follow along with a workout video, or ride your bike.  I like to encourage friends to find a workout buddy.   Keep each other accountable and motivated.  When I had my son, I met a friend three times a week with our jogging strollers and we ran together with our babies strapped in and dropped those baby pounds together.

90 % of your food should be healthy!!! REAL FOOD, not prepackaged, full of sodium, fillers, and unknown ingredients.  Eat as much fresh veggies as you can, get creative! I buy giant containers of mixed greens, spinach and my new favorite - herb lettuce mix and fill my plate with as much veggies as I can. I sprinkle shredded cabbage, broccoli, tomatoes, sprouts, cucumbers and then lean protein.

Most importantly, remember to enjoy the process! The end result is a healthier you.  Be proud of your efforts to be healthy and more energized. If you get de-railed, get right back on it the next day or the next meal. I have found that the worst words are, "I am going to start my diet next week".  Because next week you may find another excuse.  You deserve more!