Burpee Challenge for MAY!

“The cost of freedom is always high, but Americans have always paid it. And one path we shall never choose, and that is the path of surrender, or submission.”
-John F. Kennedy

OH BOY!!! it's the first Tuesday in May, that means...100 Burpee Challenge today!

Warm up – 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.

What I have learned about this workout is that you have to have a strategy, I try to do 11 or 12 per minute, using the time left in the minute to recover.  Then as soon as that minute is up, I do 11 or 12 more...if I can keep this up, I will have done way more than 100, right now, my goal is to get above 120.  Remember, each of you is doing this at your own fitness level and so, set a goal before we start this and do your best to stick to it! I love how my whole upper body is screaming when this is over! The entire burpee movement has to be dynamic and very fluid without stopping along the way.  However, if this is your first time learning the exercise, practice it slowly first a few times until you get the hang of it.  Then speed it up.

Doing Burpees on the beach with Sophie!

So, what is is about the burpee that gets me-- as your trainer SO excited? I always hear so many moans and groans whenever I write it on the white board before class. I have one friend that will skip class together if we are doing them. This is a great addition to a routine for bodybuilders (after a bulking phase) or anyone wanting to lean up.  The high intensity nature of this exercise creates tremendous oxygen debt to stimulate the anaerobic energy pathways.  The result is a speed-up of metabolism for up to 48 hours, more calories burned...more fat burned.  SO, knowing that this is the most efficient way to spend YOUR next 10 minutes, give it all you got!

Those of you who are not in class with us, please post your 10 minute number in comments below!

Joy loves to do burpees!

Go mama!

 The rest of class:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of deadlift, bench press, overhead squat, The Bear
If it starts raining, we will go back up from 1 to 10.  If it doesn't rain, we will do hill sprints.

woohoo~~~ let's do it!
from :

from dietriffic.com

50 Names for Sugar You May Not Know here is a list to help you identify the different forms of sugar in your food:

1. Barley malt
2. Beet sugar
3. Brown sugar
4. Buttered syrup
5. Cane juice crystals
6. Cane sugar
7. Caramel
8. Corn syrup
9. Corn syrup solids
10. Confectioner’s sugar
11. Carob syrup
12. Castor sugar
13. Date sugar
14. Demerara sugar
15. Dextran
16. Dextrose
17. Diastatic malt
18. Diatase
19. Ethyl maltol
20. Fructose
21. Fruit juice
22. Fruit juice concentrate
23. Galactose
24. Glucose
25. Glucose solids
26. Golden sugar
27. Golden syrup
28. Grape sugar
29. High-fructose corn syrup
30. Honey
31. Icing sugar
32. Invert sugar
33. Lactose
34. Maltodextrin
35. Maltose
36. Malt syrup
37. Maple syrup
38. Molasses
39. Muscovado sugar
40. Panocha
41. Raw sugar
42. Refiner’s syrup
43. Rice syrup
44. Sorbitol
45. Sorghum syrup
46. Sucrose
47. Sugar
48. Treacle
49. Turbinado sugar
50. Yellow sugar

Jennifer has perfect form!

             Jessie Marie does them faster than anyone I know!

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!

Game Face!

"If you're going to be alive and on this planet, you have to, like, suck the marrow out of every day and get the most out of it."~Drew Barrymore

at the USMC Mud Run! what an awesome day!

Oh Bootcamp, I have missed you so! I am so happy to be returning to another week of tough workouts and challenges. I have to admit I was jealous last week as I read your posts and moaning and groaning about how hard classes were. I was also so very proud of my girls Laura and Jennifer who stepped in and took care of you! I love that they wrote up the workouts themselves and came up with something fabulous!

Show up today with your game face on! Give 100% during today's bootcamp. If you do not challenge yourself and you just coast through this one you will probably not get much of a workout. Have a goal in mind and stick with it!

Warm Up EMOM (every minute on the minute) – 15 Minutes
4 Burpees
8 Squats


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

Work Out~
thrusters and runs
5 thrusters, run to top of the parking lot and run back, 90 seconds
15 rounds

These will be plenty hard with just body weight thrusters if you don't have any dumbbells. The goal is to finish the "work" during the first 30-35 seconds, resting the last half of the minute. If you choose to use no weight, be sure to "mimic" the movement your hands/arms would make during the thrusters.

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

Bring your goals out from the shadows, give them substance, and say them out loud, in public, right here. Make them REAL, and commit to hitting them, whether it be a month from now, six months from now or this time next year.

♡

Quote of the Day: "It is every woman's dream to be some man's dream woman." ~Barbra Streisand

 

Girls who can do REAL push-ups are hot.

Muddy Runner Workout!

you can tell yourself you can, or you can tell yourself you can't, either way you are right....

Today's workout is going to combine cardio Drills with Strength Segments, a perfect way to get ready for the USMC mud Run on Saturday!

Segment 1..Meet in Cycle Studio, warm up, then Tabatas, 30 second intervals and one minute intervals.

Segment 2...meet on the Treadmills, warm up, then Incline Tabatas, 30 second intervals, and one minute intervals.

Segment 3...Meet in Studio...
Tabata Plio PushUps. Full hand release, tabata style, don't stop until you have done 200 pushups! (men - 250)
 30 sec. Intervals....Dumbell Burpees....
one minute Intervals...mountain climbers, abs, med ball throws...

Yes You Can!

“The only one who can tell you ‘you can’t ‘ is you. And you don’t have to listen.”

 Nike

 

Warm Up: Run the club

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, you will rest for 60 seconds.  Repeat for a total of three rounds.

THEN!

50 Push Press (w:45/55 m:65/75)
55 weighted Situps
60 Dumbbell Swings (w:30/35 m:45/55)
65 Mountain Climbers (r+l=1rep)
This workout is to be done Tabata style with the work/rest interval at 20/10. When the clock starts complete as many push presses as possible in 20 seconds, then rest 10 seconds. Continue the work/rest cycle until 50 push presses are completed then move on to situps.

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.

One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular.
-Tony Robbins 

Where are you directing your focus and your power? As you consider this, think about what you hold to be important to you and where your values and goals lie. I don't just mean in the gym, but in your daily life. Are you doing something everyday to work towards those greater goals? What are you the master of?