DECEMBER IS COMING!

There is no "quick fix".
No "instant remedy".

You will not be able to suddenly drop in one week the abuse you've placed on your body over the years.
You cannot "get ripped" with one lean meal, or one hardcore workout.

When it comes to fitness- meal after meal, after workout after workout, after days and weeks

 of making good decisions is the ONLY wany to achieve results.

When it comes to fitness- HARD WORK & DEDICATION are the only two ingredients you NEED!

 from Allison Moyer

'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!

Can't wait to see you bring it every day...show up and show OUT

Lisl 

My Fitness Truths

I write this as I sit in yet another doctor's office...that's another story, but, it brings more clear to me what is 'truth' in my fitness journey.
It is true that I own more jog bras, tank tops, black lululemon pants and running shorts than I do 'proper' clothes, and sometimes I find I don't have anything to wear to my children's school...so I go in sweats and a ball cap anyway...and pray that they don't talk about me...
It is true that I have been working out for 20 years, and I am still not satisfied, so much to learn, so much to do...Yoga? Spin? CrossFit? HalfMarathon? what's next?
It is true that I have to sweat profusely every day to feel like it's a good day.
It is true that I can't believe that my body is about to have it's 45th birthday, yet, I feel 20 years younger!
 (not sure I look like I am 20 years younger, but, it feels GOOD! and I truly love it when jaws drop when I tell how dang old I am!)
It is true that I still battle with self control, body image, and feeling 'not good enough'...STILL!
It is true that some days I push myself too hard, just to measure up to what I think that I should be... mostly I meet my expectations, sometimes not...and then I get up the next day and try again.
It is true that I still have that chubby not so strong girl that lives inside me.
It is true that when I feel physically strong, I feel mentally strong.
It is true that I like to eat lettuce in every variety with every vegetable and I know which restaurants in Greenville, serve the best salads...I love my greens~I rate a good restaurant based in their salad...oh and their Cosmo..very important combination...
It is true that I can make any version of chicken taste amazing and I can make egg whites be your best friend...

...but here it is, my biggest fitness truth isn't about me at all, it's about the precious women and girls I come in contact with every day...I believe with every part of me that passing on that love of sweat is my purpose! I hope and pray that everyone I meet in my club, in my classes and who read my blog learn that they too can be strong, sweaty, proud and fit...that there are no limits, no boundaries, nothing that can stop us from feeling like complete rock stars! I believe that we are all athletes just waiting to be discovered, and I have watched it happen over and over again, how wonderful!

So, my truth is always changing, it used to be so self centered...now I grow and help others...the best gift yet.

Oh wait one more thing, my baby girl...I have to teach her that she is good enough and can do anything, that big calves rock, big booties are amazing and that she is a rock star! that might be my best truth yet.

Lisl

Are you scared of your workout?

“If your workout doesn’t scare you, it’s not hard enough, if it scares you into staying home, you’re not hard enough.”

Is your workout hard enough? How do you know it's hard enough? Do you go through the motions, completing each rep perfectly and with precision? Is that what makes it hard enough? Did you do the required 45 minutes on the dreadmill? (or 2 hours if you are someone I know) Is that what makes it hard enough?

The whole reason you’re in the gym is to overload the system you’re training—whether it’s your heart and lungs or your muscles.  No improvement, no significant benefit is going to take place without overload.  If what you are doing has stopped being challenging and has become routine, it's time to change it up, get some intensity and get busy!

Is your workout social hour? If you spend more time talking than working, then it's time to pull down your baseball hat, put in your earbuds and focus on you! Of course we like some of the social time at the gym, but, don't forget that you also want to get some physical benefits too! I know some people who get downright irritated when their workouts are interrupted...you don't have to be rude, but, you owe it to yourself to get your money's worth while you are in there!


How long has it been since you changed your weights, number of reps or your workout plan? Do you always squat with 2 plates? Do you always pick up the same dumbell to do swings? Why? What are you afraid of? Get in there and try harder! Routine is the enemy!

Who are you working out with? Your workout partners should not be those that are willing to let you slide on that last rep, or tell you its ok to do burpees the easy way. Or that box jumps are hard so it's ok to do step ups instead! Of course it's all hard the right way, that's why it works! Find people to work out with that support your fitness goals, that are motivated like you are to create change and be healthy. Sometimes it is hard to always be the cheerleader, so, find someone who can cheer  you on as well, even on the burpee challenge, sprint forever, or plio push up days!

Get Fit Stay Fit Be Happy!

 Today's Workout may change depending on the weather, so, if it rains, I have included some back up.  We will not do all of this, but any of this is a possibility depending on weather.  So bring your water bottle, towel and POSITIVE ATTITUDE!

10 cleans then sprint
9 cleans then sprint
etc…..until you get to 1 clean then sprint...ohh, I can't wait to do this one!!!

" Leg Day" (Big Daddy requested legs...and he always gets what he wants...)

4 rounds for time:
1 Suicide(or if its raining 20 Straddle Squat Box Jumps)

20 Pistol Squats (10 each leg)
40 Air Squats
50 Walking Lunges (w/ bar backracked)


Painstorm...(don't you love that!!!)
Complete as many rounds as possible in 20 minutes (AMRAP):
5 x Deadlifts (75 lb/ 45 lb)
5 x Power Cleans
5 x Front Squat
5 x Push Presses
5 x Overhead Squats

Bar Burps
Ten rounds for time of:
10 Barbell Burpee Clean & Jerk (135 lb/ 95lb)
20 reverse crunches
Pushups....50 men, 25 women

"Death by Kettlebell Swing"
Do 1 KB swing the first minute, two KB swings the second minute, three KB swings the third minute… etc.
Continue until you can no longer do the required number of swings in the minute allowed.
The last time I did this workout, I got 29 rounds + 23 swings. And I vaguely recall swearing I would never, ever do this one again. But I do loooove to swing, and my short term memory isn't what it used to be, so here we are...
WOD: Sit Ups and Swings …

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

WOD - --- AMRAP in 30 Minutes....
50 Box Jumps
50 Kettlebell Swings on the deck
50 Squats - go HEAVY
50 Pushups on your TOES
50 OVERHEAD walking lunges outside
50 tuck jumps....... finish with 50 ab ball throws against wall 

 "Now remember, when things look bad and it looks like you're not gonna make it, then you gotta get mean. I mean plumb, mad-dog mean. 'Cause if you lose your head and you give up then you neither live nor win. That's just the way it is."  

Harriet Beecher Stowe

 

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

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!