Way of Life...

Check out the BootCamp ladies sporting their awesome STRONG tanks!

Fitness is a way of life, not a diet of choice....

 Today's WORKOUT!

10 minute Burpee Challenge....

Burpee Challenge today!

 Get ready to work hard!  

Warm up – Because it is the first Tuesday 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.

Ready? GO!!!

 AMRAP 20
2, 4, 6, 8, ……of:
Sumo Dead Lift High Pull
Mountain Climbers
Sit Ups weighted
scissor lunges
biceps

then...100 Overhead Squats
10 rep Knee to Elbow penalty anytime the bar comes down from overhead.

Today’s smoothie is a creamy peach concoction that almost tastes like a milkshake :)
Blend 1.5 cup frozen peaches, 1 Plain 0% fat Chobani Greek yogurt, 1/2 cup skim milk, and two drops of vanilla extract. 
Enjoy for about 220 calories.  If you like to add more protein, add a scoop of protein powder...

  Lisl's Store! Check out our new Line of Tshirts, tanks and Hats! Be Proud and Strong! get one today!

http://353512.spreadshirt.com/

It's a beautiful day to RUN!

“Most folks are about as happy as they make up their minds to be.”
-Abraham Lincoln

Today's workout!!!
Warm Up
Run the club!
then...
Thrusters and Runs
90 seconds
5 thrusters
run to the shopping center, tag the building, run back, get back as quickly as possible to maximixe recovery time
rest
repeat 15 sets!

(I can hear Darla now!)
In the second part of this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. 
The stations are:
 1. Over head one arm Ball lunges–hold a weighted ball overhead, lunge....each set use different arm
2. Sumo deadlift high-pull
3. Box jump –
4. Push-press –
5. Burpees –  

“I am here for a purpose and that purpose is to grow into a mountain, not to shrink to a grain of sand. Henceforth will I apply ALL my efforts to become the highest mountain of all and I will strain my potential until it cries for mercy.”
-Og Mandino

I made this pork tenderloin recipe this weekend and it was absolutely wonderful!  I made a few changes to the original to keep it clean and it turned out fantastic!

Spinach, Pesto, and Feta-Stuffed Pork Tenderloin with Chunky Tomato Sauce

Ingredients

• 1  (1-pound) pork tenderloin, trimmed
• 1/4  cup  basil pesto
• 1  cup  baby spinach
• 1/2 cup of sun dried tomatoes in olive oil  (I get mine at Costco)
• 1/4  cup  (1 ounce) crumbled feta cheese with basil and sun-dried tomatoes
• Olive oil-flavored cooking spray
• 1/4  teaspoon  black pepper
• 1 cup diced fresh tomatoes with balsamic vinegar

Preparation

1. Preheat oven to 500°.
2. Cut pork lengthwise, cutting to, but not through, other side. Open halves, laying pork flat. Place pork halves between 2 sheets of heavy-duty plastic wrap; pound to an even thickness using a meat mallet or small heavy skillet. Spread pesto evenly down length of tenderloin; top with spinach and feta and sprinkle with 1/2 of the sundried tomatoes. Close tenderloin; secure at intervals with wooden picks (about 12). Place pork in a 13 x 9-inch baking pan coated with cooking spray. Coat pork with cooking spray; sprinkle evenly with pepper. Pour tomatoes in balsamic around pork in pan. top with the remaining sundried tomatoes.
3. Bake at 500° for 22 minutes or until a thermometer registers 160° (slightly pink). Let stand 5 minutes. Discard wooden picks; cut pork into 8 slices. Serve roasted tomatoes over pork.

 this was SO wonderful! I served with a green salad and brown rice.

Is it real Food? and today's BootCamp!

I’d rather be a could-be if I cannot be an are; because a could-be is a maybe who is reaching for a star. I’d rather be a has-been than a might-have-been, by far; for a might have-been has never been, but a has was once an are.
- Milton Berle

some of my favorite fitness friends~Juli, Carey, and Kim

 
Today's Warmup
150 Push Ups for time
- Each time you stop and rest w/your chest to the ground, run to Caesar's
- Resting in plank position is OK, but NOT down dog.

2 Rounds of:
2 Minutes Max Burpees
30 Second Rest
2 Minutes Max Push Press
30 Second Rest
2 Minutes Max Box Jump
30 Second Rest

AMRAP 20
2, 4, 6, 8, ……of:
Sumo Dead Lift High Pull
Push Ups
Sit Ups weighted
Squats
biceps
 
HILL SPRINTS~~~if not too cold, otherwise I will come up with something equally torturous!




"Grocery shopping has never been more confusing than it is in 2011.
With conflicting nutrition information coming at us from all sides, navigating the supermarket can feel as impossible as doing long division while juggling loaded bear traps. It's neither fun nor safe.
To help you find real food within the endless labyrinth of junk, I've put together this handy flowchart for your use and amusement. Consider it your supermarket GPS. If you ever get lost, just start back at the top.
Alternatively you can just ditch the supermarket altogether and head to the local farmers Market like I do.
Please feel free to share this with friends"
May the food be with you.
Originally posted at Summer Tomato, where you can find more healthy eating tips.

'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!

Tuesday night

10 Thruster / 1 Sumo Deadlift High Pull
9 Thruster / 2 SDHP
8 Thruster / 3 SDHP
7Thruster / 4 SDHP
6 Thruster / 5 SDHP
5 Thruster / 6 SDHP
4 Thruster / 7 SDHP
3 Thruster / 8 SDHP
2 Thruster / 9 SDHP
1 Thruster / 10 SDHP

Push Up, Sit Up Endurance

4 rounds for reps of:

Push-ups, 1 minute

Sit-ups, 1 minute

Rest 1 miunte

So, you will do as many push ups as possible for one minute, go directly to do as many sit ups as possible in one minute, then rest for one minute. 4 rounds. Count your total reps for push ups in each round and all rounds. Same with sit ups.

Team FUN Tabata Style!!

Alternating team members, one person working at a time:

20 seconds/20 seconds (one person is resting one person is working during each 20 sec interval)

16 sets per exercise

*inverted push ups

*kettle bell swings

*Wall ball 

finish with team pistol squats...do the 20 seconds together as a team, rest 10, repeat.

  If you limit your choices only to what seems possible or reasonable, you disconnect yourself from what you truly want, and all that is left is compromise. Robert Fritz

Get Inspired

"The best moments - and most agonizing ones -

occur at the intersection between two people."

After reading this quote from another blog, I thought about the amazing way that our group fitness classes help us to do more, be more and ENJOY our workouts more. Think about it, would you EVER do burpee broad jumps across the parking lot by yourself? would it even be close to being fun alone? I know that the comaraderie in class helps us to get through some tough workouts, helps us to laugh at ourselves and many times have paved the way for a more confidant and self assured person. I know that for me personally, my time in classes, even when I am a participant, is a chance to be around some of the most amazing men and women, who inspire me to do more every day! Look around you in your next workout, why are you here? GET INSPIRED!

"Make it a Double" Move from one station to the other on the two minute mark. The clock does not stop between stations. Post scores for each station.


Complete As Many Reps as Possible of:
(repeat 3 times...this is like a circuit, we move from station to station, repeating the whole workout 3 times)
2 minutes Wall Balls
2 Minutes KB Swings
2 Minutes Box Jumps
2 Minutes tuck jumps

then...
20 Thrusters
20 Sumo Deadlift High Pull
20 Push press
20 Overhead Squats
20 Front Squats
4 Burpees on the minute every minute until all reps are complete! starts with 4 Burpees…

then...partner hill sprints...8 times...
Don't forget, I love your comments, post below in the comments section!!!



Circuit Time!

Today's BootCamp! Thursday, August 19, 2010

10 AM

We are doing a giant circuit....4 stations, 12 minutes per station....

Station 1 Deadlifts X20
               Box Jumps X 20
              Pullups X 20

Station 2 Clapping Pushups X20
              Weighted Situps X20
              Air Squats X 20

Station 3 Sumo Dead Lift High Pull X 10
               Jumping Squats X 15 (lots of power and lift!)
              Bicep Curls X 20

Station 4 Lamp Post Suicide X1
              Wall Ball X 20

We will finish up with Core work and stretches....

My tomato garden is going crazy, esp with the wonderful little cherry tomatoes and my kids adore! I found this super recipe to use these summer delights in....give it a try.  My favorite part is the SHORT list of ingredients and I have all the fresh ingredients in my garden. YUMMY!!

Chickpea and Cherry Tomato Salad with Cilantro Dressing Recipe

found this delight on Snackgirl.com

2 pounds cherry tomatoes (mix varieties when possible)
3 cups cooked chickpeas
4-5 scallions, chopped

DRESSING

1 garlic clove
1 large bunch cilantro (about 1 cup)
1/2 cup extra virgin olive oil
2 tablespoons lemon juice
Sea salt and freshly ground black pepper

Cut tomatoes in half and place in large bowl of chickpeas and scallions.

With food processor running, drop in whole garlic clove and mince. Turn off processor, scrape down sides, add cilantro, olive oil, lemon juice, salt and pepper. Pulse to combine. Drizzle dressing over salad, toss to coat and serve.

“This is not a trick mirror. You look THAT awesome!”

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!