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!

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

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!

Manmakers??

It is November 2 and I was thinking today that the season of celebrating, overindulging and partying is about to begin.  Then comes January when the gym becomes overcrowded with people who have put on weight, neglected themselves, been through too many drive thrus and are 'committed' to change.  How about a new way of thinking?? How about this year, you stay true to your vision for yourself and never lose your commitment to your health. How about this year, you make the more difficult choice to go for that run, to avoid the junk food, to say, "no, thank you". You deserve it and its the best gift ever.

Jennifer shows fantastic form! way to go!

BootCamp buddies!

Megan is an inspiration to us all!

1. Burpee Broad Jump...
Women...to the fence and back...Men to the fence and back and 1/2 way to fence again!
2. For time:

15 Dbell/Kbell Renegade Man Makers
30 Box Jumps
10 Dbell/Kbell Renegade Man Makers
30 Box Jumps
5 Dbell/Kbell Renegade Man Makers
30 Box Jumps
Box (24/20)
Man Maker # – Dbell or Kbell go AHAP (as heavy as possible)
Guys should be around 35-45
Girls should be around 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.

If being fit were easy, everyone would do it! I'd love to read your comments below!

Are you reaching your goals?

Maria knocking out her overhead squats!

I think this means HILL SPRINTS!

Have you set one?  How will you know what to work for if you don't have goals? Write them down, refer back to your list. Be mindful of what you are doing in the gym, in your workouts and with your nutrition.


"I ran and ran and ran every day, and I acquired this sense of determination, this sense of spirit that I would never, never give up, no matter what else happened.” -Wilma Rudolph....winner of three Olympic gold medals in track who also born prematurely at 4.5 lbs., with 21 brothers and sisters, and caught infantile paralysis (caused by the polio virus) as a very young child.

Post your thoughts to comments below!

Once you learn to quit, it becomes a habit.- Vince lombardi


PART 1

I have been warning you about this one...
Burpee Broad Jumps from one end of parking lot to the other and back...
MEN...to make this more interesting, you should hold a dumbell in each hand, how heavy is your call
 
HIIT
Hill Sprints -- 8 sets----with a partner......
 
cash out Turkish Get up...10 each side.....if you have forgotten how to do it correctly, see video below, good explanation.
 
http://www.youtube.com/watch?v=ztTOn0rSMis
 
 
CORE if time.

Someone requested a recipe for butternut squash soup, here is one I found that looks yummy and is CLEAN!
 Butternut Squash Soup With Coconut Milk And Cilantro (Makes approximately 8 cups)

Ingredients
2 regular sized butternut squashes – baked and removed from skin
2 cups chicken broth
1 14oz. can light coconut milk
2 tsp. dried cilantro
1 tsp. dried, ground ginger
Salt to taste
Fresh cilantro for garnish

Directions
Step 1 – Place your pre-cooked squash, chicken broth, coconut milk, dried cilantro, and ginger in a large soup pot and blend with a hand blender.
Step 2 – Turn on your stove and warm the ingredients in the pot.
Step 3 – Serve and garnish with fresh, chopped cilantro
Eat and Enjoy!

Nutritional Content
1 serving = 1 cup
Calories: 99
Total Fat: 4 gm
Saturated Fats: 3 gm
Trans Fats: 0 gm
Cholesterol: 0 gm
Sodium: 171 mg
Carbohydrates: 17 gm
Dietary fiber: 0 gm
Sugars: 3 gm
Protein: 2 gm
Estimated Glycemic Load: 6 – (Daily target is 100 or less)

Happy Hour...Thursday 10 am

Thursday, September 2, 2010
BootCamp for Thursday will definitely be Happy Hour!

Jessie Marie...always rocking BootCamp!

 I promise to keep the workout to one hour only!

Starters..

Burpee Broad Jumps down the parking lot and back..remember the bigger the jump, the less BURPEES!

Round 2...
ground to overhead 20 times
weighted abs 20 times
shuffle sprint down side of building and back
(3 rounds total)

Movement standards:

Ground to overhead – bar must touch the ground on every rep and FULL lockout at the top.
Sprint is an all out sprint each round – not a jog. Go hard!
 
Round 3...
 Tabata Hill Sprints

8 sets of :20 on/:10 off at 12% Incline.
Set the treadmill at 12% incline and sprint for 20 seconds at the highest speed possible. Rest for 10 seconds by jumping your feet to the outside of the belt, and repeat for 8 working sets. Your score is the slowest speed (in mph) for any of the 8 sets.


CORE~~~

Why do Tabata Sprints??

To do Tabata sprints is simple, go full out for 20 seconds, then rest for 10 seconds, repeat eight times. The Tabata sprint protocol is so incredibly hard because the 20 second sprint will put you into a state of oxygen debt and the ten second rest is not enough to recover before you go back into the sprint.
Basically you will go further and further into oxygen debt until the eighth set arrives. As hard as these sprints are to do they are amazing for melting fat and boosting your fitness levels. 

How do you apply Tabata's? You can perform Tabatas on almost any piece of cardio equipment, make sure that you use LOTS of resistance or you won't get the full effect of the oxygen debt. Remember... 20 second sprint, 10 second rest format:

bike sprints

running sprints

rowing machine sprints

burpees

squats (free, goblet or front squats)

kettlebell swings, cleans or snatches

elliptical machine

dumbbell snatches or cleans

 Always warm-up at least 5 minutes first.

Go get em~~

Be the change that you want the world to see.

Tuesday Night in The Cave!

Tuesday, August 31, 2010

"If your not first, your last!!! -Ricky Bobby

Christie doing her thing!

We did this workout on Thursday morning, I loved it so much, we are doing it again tonight, I made a few changes so that we would be able to get through the workout in one hour!


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

4 fourty pushups

30 burpee broad jumps

2 ( AMRAP) as many air squats as possible in 2 minutes

1 set of 50 Toes to Bar

 
 

"I came here to chew bubblegum and kick ***, and I'm all out of bubblegum."

-Roddy Piper

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.