It's never too late...

“Write down how you feel when you blow off your workout. Write down how you feel the moment your workout is over. Compare the two.” -Tony Horton

I think that I just found my most favorite NIKE quote ever!!!  I have been on a nike kick lately, not sure why, but their little nuggets have been resonating with me.  This one makes me think about my girls! I think you will love it!


"You were born a daughter. You looked up to your mother. You looked up to your father. You looked up at everyone. You wanted to be a princess. You thought you were a princess. You wanted to own a horse. You wanted to be a horse. You wanted your brother to be a horse. You wanted to wear pink. You never wanted to wear pink. You wanted to be a Veterinarian. You wanted to be President. You wanted to be the President's Veterinarian. You were picked last for the team. You were the best one on the team. You refused to be on the team. You wanted to be good in algebra. You hid during algebra. You wanted the boys to notice you. You were afraid the boys would notice you. You started to get acne. You started to get breasts. You started to get acne that was bigger than your breasts. You wouldn't wear a bra. You couldn't wait to wear a bra. You couldn't fit into a bra. You didn't like the way you looked. You didn't like the way your parents looked. You didn't want to grow up. You had your first best friend. You had your first date. You had your second best friend. You had your second first date. You spent hours on the telephone. You got kissed. You got to kiss back. You went to the prom. You didn't go to the prom. You went to the prom with the wrong person. You spent hours on the telephone. You fell in love. You fell in love. You fell in love. You lost your best friend. You lost your other best friend. You really fell in love. You became a steady girlfriend. You became a significant other. YOU BECAME SIGNIFICANT TO YOURSELF. Sooner or later, you start taking yourself seriously. You know when you need a break. You know when you need a rest. You know what to get worked up about and what to get rid of. And you know when it's time to take care of yourself, for yourself. To do something that makes you stronger, faster, more complete. Because you know it's never too late to have a life. And never too late to change one. JUST DO IT." --- 1999

YESS~

BootCamp workout for Thursday!

100 Burpee Challenge

The 100 Burpee Challenge is one of the most excruciating fitness tests in existence. Every single muscle in the body is worked to an extreme degree and you will not only be wearing out every muscle that you have, but you will also hammer your heart and lungs worse than you would have ever thought possible without taking a single step in any direction. You have 10 minutes to complete 100 burpees, if you can't get to 100, do as many as you can, try to reach your goal of 100! If you can do 100, how many more can you reach, where are you in comparison to last month? Train hard, set goals and see progress!

 

Burpee Challenge

 

THEN ~~~~

 

Run to Eastside High School and back, every 1 minute 10 air squats

then...

25 - 20 - 15 - 10 - 5
Dumbbell Thrusters
Plank Row Pushups
Box Jumps

"There are clubs you can't belong to, neighborhoods you can't live in, schools you can't get into, but the roads are always open."

see you tomorrow...bring your A game!

Never give in!

“Never give in! Never give in! Never, never, never, never – in nothing great or small, large or petty. Never give in except to convictions of honor and good sense.”
-Winston Churchill

Burpee Challenge today!

We will be inside and outside this morning.  Get ready to work hard!  

Warm up – Because it is the first Thursday of the month, 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.

THEN ~~~~

 

Run to Eastside High School and back, every 2 minutes 10 air squats

then...

25 - 20 - 15 - 10 - 5
Dumbbell Thrusters
Plank Row Pushups
Box Jumps

It is 90 days till summer, are you ready to show that 6 pack? If you are putting in the hours at the gym, hitting Cardio hard, lifting weights and you are still not getting the results you want, check out your nutrition...it is most likely the culprit! Whenever I feel like I am losing definition in my core I start tracking my nutrition and calories. I use it to get back on track with where I need to be, for me it's mostly to be more aware of mindless snacks and portion control! Check out Lance Armstrong's site for my favorite tool for tracking calories...

 http://www.livestrong.com/thedailyplate/

  

The importance of tracking calories
Most of us claim that we watch what we eat. We also claim we change the oil every 3,000 miles. Do we really? It has been shown in tests that we tend to forget some of the bites that we make throughout the day. It turns out that most of us do remember that hamburger and french fries we had on the way home. But the things we tend to forget are the 50 grams of chocolate, the can of Coke, the bag of popcorn, and the few cookies we had before we went to bed. Unfortunately, those little details make all the difference and the only way to stay on track is to have a clear and complete picture of what we really eat throughout the day.

Tracking calories is probably one of the oldest dieting methods, and throughout all these years it still has not lost any of its appeal. We all know that consuming 1000 calories a day is rather little, and 3000 is too much for most of us. So why not pick a number in between, make sure to eat just that many calories, and observe the results a few weeks later. No change? Pick a lower number of calories. Gained weight? Pick a lower number of calories. Lost more than you expected? Make sure you eat enough nutrients.  To determine your Daily Calorie Needs, go to: 

Want to lose 1 pound a week? Then subtract 500 calories from your daily total. Want to lose 2 pounds a week? Then subtract 1000 calories from your daily total. Better yet, eat 500 calories less and burn 500 extra calories per day through exercise.

If you are eating the right amount of calories and find that you are still hungry, replace higher calorie foods (like processed foods) with lower calorie, higher fiber foods such as whole grains, fresh fruits, fresh vegetables and grilled lean meats.  Eat the right foods and you won't be hungry. In fact, my advice it to eat no processed foods!

Dieting really is that simple. The reason why so many of us fail, is because we underestimate the number of times we opened the fridge. So put a notepad on the door of your fridge, and start recording the foods and the times at which you consumed them. This way you will not only determine the number of calories you may consume, but you also may be able to detect any unhealthy eating patterns. Last but not least, after having spent a few minutes writing down all the foods, you will think twice about eating them in the future.

“Feed your fears and your faith will starve. Feed your faith, and your fears will.”
-Max Lucado