Attitude Adjustment

check out Ken doing dumbell rows!

check out this footage from last Tuesday night's bootcamp!

The last of the human freedoms is to choose one’s attitudes.
-Victor Frank

1. Meet on the Treadmills for our cardio today, we will warm up and then do intervals!

then...

2. On the minute every minute perform 5 Burpees then max rep thrusters (95/65).
The goal is to complete 100 total thrusters.

*Intermediate Scaling= 3 Burpees with 100 rep goal for thrusters.
**Beginner Scaling= 3 Burpees and 50 rep goal for thrusters.

3. 

10 weighted step ups  20 Walking Lunges
2 turkish get up
10 weighted step ups
20 Walking Lunges
3 turkish get up
10 weighted step ups
20 Walking Lunges
4 turkish get up
10 weighted step ups
20 Walking Lunges
5 turkish get up
10 weighted step ups
20 Walking Lunges

since it's almost weekend! here's a delish Skinny Margarita

2 oz silver Tequila
2 oz crystal light lemonade
Splash triple sec
1/2 freshly squeezed lime
Shake together over rocks and chill before serving.

You weren't born to fit in. You were born to be brillant." Simon T. Bailey

Become Better...

Don't try to become better than someone else, become better than you used to be. Tom Venuto

We have spent the last week at home, staying warm from the snow and ice.  Now it's time to renew our commitment to ourselves and self improvement! Remember think of where you will be one year from now, if you started TODAY! 

How are you becoming better?

 

"People discover that by helping others, even when they themselves are suffering, they end up improving their own lives"- Arianna Huffington

 

Our workout today is in three parts. It all is scalable so don't be overwhelmed if you can't do it all, cut the reps in half or drop the weight!

1.

Warm Up
400 Jump Rope Singles
30 Air Squats
20 Situps
300 Jump Rope Singles
30 Air Squats
30 Situps
200 Jump Rope Singles
30 Air Squats
40 Situps

2.

On the minute every minute perform 5 Burpees then max rep thrusters (95/65).
The goal is to complete 100 total thrusters.

*Intermediate Scaling= 3 Burpees with 100 rep goal for thrusters.
**Beginner Scaling= 3 Burpees and 50 rep goal for thrusters.

 

3. 

10 weighted step ups  20 Walking Lunges
2 turkish get up
10 weighted step ups
20 Walking Lunges
3 turkish get up
10 weighted step ups
20 Walking Lunges
4 turkish get up
10 weighted step ups
20 Walking Lunges
5 turkish get up
10 weighted step ups
20 Walking Lunges
 

 

 

 

Lettuce Wraps

Great as a side dish or a quick snack in the middle of the day! You can make these and take them on the go with you.

Ingredients

• 2 very ripe avocados
• 3 tomatoes, diced 
• 1/2 jalapeno pepper, diced
• 2 tablespoons yellow onion, diced
• 3 cloves fresh garlic, minced 
• 1/4 cup fresh cilantro, chopped 
• Kernels from one ear raw organic corn
• 2 teaspoons fresh lime juice
• 6 to 8 large romaine lettuce leaves 
• Chunks of lean grilled or baked chicken

Instructions

1. In a medium sized bowl, mash the avocado.
2. Add remaining ingredients and stir until well mixed.
3. Spread 2 to 3 tablespoons of this mixture onto lettuce leaves and wrap.

 

 

" A long habit of not thinking a thing wrong gives it the superficial appearance of being right."

- Thomas Paine

 

Portion Distortion....

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

 Nike

5 minutes of TGU’s (Turkish Get ups) AHAP (as heavy as possible)
then
Five rounds, each for time of:
20 High Pulls
30 Push-ups
40 Sit-ups
50 Squats
then...

Grappling Circuit
8 rounds
Do not set the bar down until the entire set below is complete

Recommended weight 65 lbs
Bent Row 15 times
Upright Row 15 times
Military Press 15 times
Split Squat (left and right) 15 times
Thruster (squat low, bar on top of Chest, push up into a shoulder press) 15 times
Stiff Legged Dead lift 15 times
Weighted Abs (with 15 – 20 pound dumbbell) 15 times
~~
Between rounds 1 minute of
run the hill
OR
Jump rope single skip
OR
Box Jumps
or lateral Jumps over Jump Rope and Back

Everyone has his burden.

What counts is how you carry it.

Portion Distortion
 
It is amazing to me how portion sizes have changed over the years and how much food people actually do eat.  Managing your weight, your energy level, your hunger and your long- term health involves mastering portion control.  To keep your protein, carbohydrate and fat intake balanced we must be sure to eat the right portion of each of these foods. One of the challenges we face is the "portion distortion" that has taken place over time in our culture. Promotions such as "Biggy" fries, "Supersize" soda and "Jumbo" franks have made it difficult to recognize a normal size portion of a protein rich food, and then balance it with carbohydrate and fat.

If you are new at estimating portions it might be worth your while to take the time and measure your food at home for a few weeks to help you "see" clearly what a normal portion looks like. Once you have gotten in the habit of measuring your food, it will get easier to look at it and know if you are actually eating correct portions. Consider switching to a smaller size plate, like a 7" luncheon plate rather than a 12" dinner plate. After a while, choosing correctly will be second nature. 
The next time you are at the grocery store, look at the frozen entrees, such as Lean Cuisine.  Notice how small the portions are. It is amazing how much food people actually eat compared to what they NEED. A serving of meat is 3-4 ounces. Your average steakhouse starts serving steaks at 10 ounces. You're already 2-3 times over your serving without adding any sides!  Studies show that people eat what is in front of them. So, if given a giant sized portion of food, they will eat it, given a smaller more realistic sized portion of food, they will also be satisfied. 

Here are some good tips to help you decide what and how much to eat:
•3 ounces of cooked poultry or meat looks like a deck of cards

•A ping pong ball is the size of 1 ounce or 2 Tablespoons

•The average women's fist is approximately the size of 1 cup

•The average man's fist is approximately the size of 1.5 cups

•A tennis ball is about equivalent to a medium size piece of fruit

•1 ounce of cheese is about the size of 4 dice

I found some interesting images that addresses the changes in portion size!!!

LET'S DO IT!

I Love Thursdays!

I love Thursdays for many reasons, FIRST, I get to work out with some of the funniest, sometimes dedicated, always motivating crew of athletes! I love Thursdays because my BFF shows up when she can and I have a cheerleader while I am working, I love Thursdays because I am at home with my family that night and don't have to work. I love Thursdays because I get to take my baby to gymnastics and watch her tumble and cartwheel. I love Thursdays because tomorrow is date night with Big Daddy....
what's your favorite day of the week? I hope that you find something amazing about everyday that you live!
Have you ever hurt yourself when working out? Felt a twinge in your back, knees, regretted it later when you couldn't move? When you do injure yourself, there are a few things that may increase the speed of your recovery. First and foremost, when you feel yourself get injured... STOP! Don't continue working out. Immediately after your injury, to increase circulation and keep the swelling down, ice the area for at least 10 minutes. Continue icing, as frequently as possible over the next several days. Keep moving... anything you can do to enhance circulation will help. Also, I would try "hot/cold" showers. Spray cold water on the injury for 30 seconds, followed by hot water for 30 seconds... repeat this 5-7 times. I always try to remind my participants, to listen to your body...back off when you need to... be SMART!

Thursday
warmup
"Cannonball"


21-18-15-12-9-6-3 reps for time of:

Unbroken Kettlebell Swings
"Cement Mixer"
7 rounds of:
Every 3 minutes complete:
Run to fence and back 2 times
12 walking lunges
In this workout you will run fast as possible and then immediately complete 12 walking lunges, level 1 participants, no weight, level 2 and 3 use dumbells. Seven intervals total....

10 Rounds for time:

15 Deadlifts (Pick yourself a challenging weight; we’ll help you if you’re unsure)
15 Pushups

Turkish Get Ups...
10 each side
repeat this 3 times, adding weight each set...

ABS RIPPER!


Veni, Vedi, Vici (I came, I saw, I conquered) Julius Caesar


if it doesn't get bugs or bacteria, why is it ok for your kids?

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)

Thursday will Rock!

Thursday 10 AM...

my girls!

bring water and a towel....this one is going to be amazing!

We have banished the phrase “I cannot” from our vocabulary; in its place lies “I will try.”

GO GET EM!!
WARM UP
30-25-20-15 and 10 rep rounds of:

Burpees
Box jumps, 24 inch box
Toes to bar
 
THEN...
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
3 minutes of V-sit
2 ( AMRAP) as many air squats as possible in 2 minutes
1 set of 10 Turkish Get ups (5 each side)
if time...otherwise we will do this next Thursday....
100 meter sprints every minute on the top of the minute for 10 minutes.

Tisha rocking out some deadlifts....

We will find a way, or we will make one.

-Hannibal

BootCamp this week and a recipe for Sangria~

"Named must your fear be before banish it you can." -Yoda

BootCamp this week!

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.

DONT FORGET KIDS HIP HOP TONIGHT!!

6:15 - Ladies Studio~

TUESDAY NIGHT 6 pm in the CAVE~

As many Dumbell Turkish Get Ups as possible in 8 minutes...see video below....

http://www.youtube.com/watch?v=uVDiFNy8NUA&feature=fvsr

5 rounds

50 Double Under’s or 200 Single jumps
10 Man makers (45/25 Dbell)
200 Meter Overheard Plate or DB Carry (45/25 plate)
25 Lateral Jumps
12 1 arm swings r/l

50 Mountain Climbers
This is an extremely challenging workout. Manmakers are definitely one of the hardest movements (burpee to squat clean to thruster and for added torture, we will add in a renegade row and a standing lunge).

one minute

-Plank Holds-Flutter Kicks-side plank

Thursday Morning 9:45 am Ladies Area

Tabata Squats
Tabata Push-ups
Tabata Squats then

10.9.8.7.6.5.4.3.2.12.3.4.5.6.7.8.9.10 reps OF:
Thrusters 115/85lbs
Kettlebell Swings 24/16kg

(see below for correct form!)
Burpees

overhead squats

followed by:

50 Wall Balls 20 lbs.
10 Push Ups
40 Wall Balls
20 Push Ups
30 Wall Balls
30 Push Ups
20 Wall Balls
40 Push Ups
10 Wall Balls
50 Push Ups

Use your lats to help you stop the backwards travel of the kettlebell at the top, and bring the weight back down. Grip the kettlebell hard when it's overhead, and don't purposely hang out there for too long.

Finally, make sure your core is clamped down TIGHT throughout the movement. The momentum from the kettlebell is going to want to take you over backwards. Don't let it.


REMEMBER!!!

Hydrate / Stretch / Refuel

 
from Hungry Girl....
 
Party-in-a-Pitcher Sangria

PER SERVING (1 generous cup): 125 calories, 0g fat, 5mg sodium, 13g carbs, 1.5g fiber, 7g sugars, 0.5g protein -- POINTS® value 2*



This sangria is CHOCK-FULL of fruit and deliciousness. Just don't underestimate the alcoholic intensity of fruit chunks that have been chilling in there for a while -- they're POTENT, people!
Ingredients:

1 bottle red wine

1 can Sprite Zero (or 1 1/2 cups of any diet lemon-lime soda)

1 cup Diet Ocean Spray Cranberry Pomegranate (or another flavor of Diet Ocean Spray)

1 cup sliced strawberries

1 small orange, peeled and chopped

Half a Fuji apple, chopped

Half a slightly under-ripe banana, peeled and chopped

1/2 cup pineapple chunks (if canned, packed in juice)
Directions:

Place fruit in a large container that will not stain easily (like a glass pitcher or a high-quality plastic one). Cover fruit with wine and cranberry drink, and give mixture a good stir.
Cover and refrigerate for at least 10 hours. (It's TOTALLY worth it. Quit whining.)
Once ready to serve, add soda and give it a good stir. Pour and be sure to get a nice amount of fruit in each glass. Enjoy!
P.S. If you like your sangria with less alcohol per glass, add more of the cranberry drink.

MAKES 7 SERVINGS