Thursday Love!!!

Hey to all you Athletes!!!

"The only place success comes before work is in the dictionary."

Vince Lombardi

 

warm up....run the club twice!

20:00 for rounds:
10 burpees
10 Knees to elbows
10 lateral shoulder raises
10 Manmakers

2-4-6-8-10-12 10-8-6-4-2 reps of:
Push-ups
Anchored Sit-ups
KB Swings
Weighted Squats (45/25) use a plate
One partner working at a time. First person does 2 push-ups, then 2nd does 2, then 2 sit-ups each, 2 KB Swings... then 4's.. etc. See Video below!

"You can't wait for inspiration. You have to go after it with a club."

--Jack London--

What are you going to do with your workout today???

Egg Torte
Here is a light breakfast meal. It is traditionally made with rice, but we'll use cauliflower instead. This recipe is for one torte; make multiple tortes one at a time.

Time: 12 minutes

• 1/4 cup finely chopped cauliflower
• 1/4 cup chopped onion
• 1/4 cup chopped red bell pepper
• 1 tsp chopped serrano pepper
• 2 egg whites
• 1/2 Tbsp olive oil
• sea salt and pepper to taste
• 1/4 cup fresh chopped cilantro

Chop the veggies. Place a small skillet over medium heat, adding the olive oil. Saute the cauliflower for 2-3 minutes. Add the red pepper, onion, and serrano pepper. Saute until the veggies are soft.

Meanwhile, whisk the two egg whites in a bowl until fluffy. Add the sautéed veggies when done, then the salt and pepper; mix well.

Add the mixture to the skillet, frying one side, then flipping. Cook until light golden brown. Serve topped with the cilantro. Repeat the process for each torte.

Invictus...

It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate:
I am the captain of my soul. 

One of the greatest gifts in life is the ability to chart our own paths, to be the “masters of our fate, the captains of our soul” – to paraphrase William Ernest Henley. 

 

Knowing that you have this power to choose, to decide and to chart your own path, what do you choose for yourself today? for this month or even this year?  My hope for all those that this blog touches is that you look into your hearts and choose to grow as a mother, father, sister, brother, friend and to take a chance. We all experienced our own battles and achievements in 2010, and I would like to hear about yours in the comments section.  For me personally, I have spent lots of time considering where I want to go professionally, I feel this year will open some more opportunities for me and I am excited to hopefully grow more as a fitness professional.   

1.  What are your health and fitness goals for 2011?
2.  How can this blog and the bootcamp classes best support you in achieving your goals?

now lets get sweaty!  If you’re like me, the holiday season was well… a time to indulge.  Good thing we all belong to a gym!!

today's workout:

WarmUp!

Team Tabata

get a partner

pushups

air squats

shoulder pushups

Vsit

Workout:

*On the minute perform 4 Burpees”

-50  KBS
-50 Burpee Box Jumps ... over and back
-50 Shoulder Press (75/45)
-50 KTE
-50 Diamond Push ups

50 SDHP

50 Thrusters

10 Rounds
10 Burpees
10 Lateral KBS (KBS for mod) 24kg, 16kg
10 Turkish Sit up (5 ea arm, done with the KB/DB)

New Year, New You

 
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 (75/55)
30 Second Rest
2 Minutes Max Box Jump (24/20)
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!

"The fiddly thing about practice, whether at programming, exercising, playing the trumpet, drawing, or anything else, is that you rarely notice improvement between one session and the next. Don't let it discourage you. Being consistent over the long haul is what is required. Eventually you'll look back and realize you've climbed a mountain, one day at a time."
- Jamis, 37 Signals Blog

All too often, people carry the weight of the world on their shoulders.  Stress of what should have been, regret, and the path not taken cause sadness and suffering.
thought for the new year
  Let it go.  It's a new beginning..... everything in life happens for a reason, to bring happiness, to cause growth, and to teach lessons.  Rid yourself of the stress of the world you put on yourself and live life today. Rid yourself of toxic people, they strip you of your light.  Who we are - our very essence - is continually being transformed by the company we keep. 

can't wait to see what 2011 brings to us all, it's a wonderful journey that I love to share with you.

I'd love to read your comments and thoughts~

DETOXXX time!

NEW YEAR, NEW YOU

 

 

hey to all, I hope that you have enjoyed the last week of presents, parties, mistletoe and junky food! It's time to step off the chuckwagon! I always try to think of my fitness and nutrition to be one of an effort to maintain balance.  I definitely love to have fun, go to dinner and host parties where I serve some fun and not so healthy food.  But, what makes the difference is that in our home, we try to balance that out with maintaining our workouts and keeping our fridge stocked with real and whole foods.  So, we never really step too far away from what is good for us. SO, what can you do TODAY to stay in balance? Here's where I would start:

MOVE every day! I am a gym rat and love going to group fitness classes, but, you don't have to! WALK, RUN, BIKE...do something today to elevate your heart rate and  keep it there for at least 30 minutes. NO, housework doesn't count.

KEEP a food journal...not all the time, unless accountability is something you really require. I keep a journal when it's time for me to have a reality check with myself. I love the website from Livestrong.com                 http://www.livestrong.com/thedailyplate/

FIND a fitness buddy! my favorite way to stay focused is to have my fitness friends keep me on track.  We meet at the gym, we talk fitness, we share recipes and we keep it real.  Find someone who you trust, who won't sabotage or derail you.  The more you surround yourself with people who support your goals, the greater your chance of success will be. Fitness loves company, whether it's a running buddy, a spotter in the weight room, or a pal to bolster your courage as you tackle that first yoga class.

Experts say buddying up can make your workout easier to stick with and harder to miss.

EAT real, clean food! stay away from processed, packaged, salted, sugared junk!

"Clean eating"is a way of life, not a diet. Clean foods are natural, free of added sugars, hydrogenated fats, trans-fats and anything else that is unnatural and unnecessary...and most important they taste good! Your body will learn to appreciate and crave real foods. 

 

TONIGHT'S WORKOUT!

5 Rounds

Each round is two minutes. The athlete will sprint to fence and back and use the remaining time to perform as many push-ups until the round is over. One minute of rest after each round. The athlete is scored by the total number of push-ups.

 

15 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs
10 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs

5 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs
.............................................................................................................
Man Maker # – Dbell or Kbell go AHAP (as heavy as possible)
Guys should be around 35-45
Girls should be around 20 to 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. Each time you have to drop the bar, roll over and do 20 pushups

"As we look ahead into the next century, leaders will be those who empower others."
- Bill Gates

 

what did you do today to empower someone else?

All I want for Christmas is for you to SWEAT!

Merry Christmas Ya'll!!!

I am so excited to share another awesome workout with you before the holiday festivities get started! I know that our regulars and favorites will be there tomorrow as well as some new friends, either way it will be a bittersweet and fun workout!  What a wonderful year of workouts, breakthroughs and fun this has been.  I have to say that as a fitness professional, I am so proud to work out with the people that I do. I am always challenged to learn more, try harder and be better. Thank you to all of you for always pushing me and for showing UP! I love to see your faces in each and every class I lead!

 

I love that I can look to my friends for guidance and I can always find that in my 'fit' partner Kerry.  She is SUCH a huge role model and motivator for me and I want to be sure to let you all know how much she has kept me on track and honest. If I can do as much for others as she has done for me, I am doing the right thing! Do you have a fitness friend or accountability partner? It can change everything...I promise! We so often forget what wonderful influences we can be for one another! Thank you Kerry for being that sweet partner for me! 

I am busy working and thinking about our Group Fitness schedule for next year. We will have lots of changes and I am ever mindful of the need for excellence and creating amazing programming!

Merry Christmas to all of you that keep up with this blog! I hope that 2011 brings much in the way of health, motivation, energy and love! in health! Lisl

 

Warm Up:

1 minute of Box Jumps

1 Minute of Burpees

1 minute of air squats

3 rounds~

First:

• burpees
• Clean and press
• Push ups
• Jumping Lunges (aka, Alternating Split Squats)
• Dumbbell Thruster (35/25 lbs.)

You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next.  After you have completed the fifth station, you will rest for 60 seconds.  Repeat for a total of three rounds. 

then...

 50 Push Press (w:45/55 m:65/75)
55 weighted Situps
60 Dumbbell Swings (w:30/35 m:45/55)
65 Mountain Climbers (r+l=1rep)
This workout is to be done Tabata style with the work/rest interval at 20/10. When the clock starts complete as many push presses as possible in 20 seconds, then rest 10 seconds. Continue the work/rest cycle until 50 push presses are completed then move on to situps.

Last

Burpee/Push Up Ladder
1-10

Burpee Push Up Ladder
10-1

The Burpee/Push Up Ladder is 1 burpee then 1 push up, 1 burpee then 2 push ups, 1 burpee then 3 push ups... you only do one burpee, it's the number of push ups that change.