Pure SpinCamp

“My strength is as the strength of ten because my heart is pure.”

-Lord Tennyson

Today is going to be an awesome day! Friday's always are one of my favorite days to get a strong workout and get ready for a weekend. It has been a long, trying and emotional week, looking forward to wrapping it up and regaining some calm. Join me today and let's work it out!

• burpees
• Clean and press
• Push ups, hand release...
• 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, rest 60 seconds...  Repeat for a total of three rounds.

“And above all, watch with glittering eyes the whole world around you because the greatest secrets are always hidden in the most unlikely places. Those who don't believe in magic will never find it.” Ronald Dahl

No Cheating Today Workout!

“It’s not where you’re from; it’s where you’re going. It’s not what you drive; it’s what drives you. It’s not what’s on you; it’s what’s in you. It’s not what you think; it’s what you know.”  -Gatorade 

Did you order your ROCKSTAR tank yet? 

today's workout!
Warm up
Sprints...15 sets of sprints down the side parking lot to fence, walk back

50-40-30-20-10 rep rounds for time of:
Double Unders (or double the number of singles)
Burpees

then...

Squat Ladder - 45 pound bar, get a medicine ball, squat till your booty touches the ball!
With a continuously running clock, complete one squat in minute one, two squats in minute two, three in minute three... continue in this fashion until you are no longer able to complete the required number of squats within that minute.

Advanced Version - rounds 1-10 - overhead squats; rounds 11-20 - front squats; rounds 21+ - back squats

Squat – you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top.

CORE....100 wallball situps

"If you cheat you are only cheating yourself." Chan

“To be successful you must accept all challenges that come your way. You can’t just accept the ones you like.” -Mike Gafka

Recipe..Protein Pancakes
One of the best ways to keep your nutrition is to PLAN AHEAD! The only way I can keep from eating junk, keep my protein high and keep it clean is to plan ahead, I cook all my protein in advance, always have green stuff on hand and keep foods in the fridge that I can grab. Protein Pancakes are one GO TO! Make tons in advance, put them in containers in the fridge and grab when ready.  You can warm up as you go out the door if you are hungry, and eat on the go. (JENNIFER THIS IS FOR YOU!) 
if you have any great recipes, I would love to get them! 

Cottage Cheese Protein Pancakes

Serves 1 person

1 cup whole wheat flour,
1 teaspoon cinnamon
1 1/2 teaspoons baking powder,
1 cup non/lowfat buttermilk,
1 cup nonfat cottage cheese,
1/2 cup fat-free egg substitute or 4 egg whites,
1 scoop of whey


Run flour through a sieve into a large mixing bowl then mix cinnamon and baking powder together by hand together with the flour. Then add the milk, the cottage cheese, and egg whites and mix well well with a hand whisk.


Cooking instructions
Coat a skillet with nonstick cooking spray (nonfat), and preheat over medium heat.
For each pancake, pour 1/4 cup of batter onto griddle. Cook until the top has bubbles and the edges are dry.

Oatmeal Protein Pancakes

Enough for 1 Person

1 cup raw oats,
1 scoop Protein Powder,
3 egg whites,
1/4 cup water,
1 1/2 tsp cinnamon,
2 packets sweetener,
1 1/2 tsp baking powder

Ingredients for making oatmeal protein pancakes:-

Place everything into a blender and blend for 30 secs.Pour onto a hot griddle once pancake batter has been mixed well.

Pumpkin Protein Pancakes

1/2 scoop Vanilla whey protein
1/2 Cup Oats
3 Egg Whites
1/3 Cup Pumpkin
2 tablespoons Ground Flaxseed
Stevia to taste or Splenda
Pumpkin Pie spice to taste
Place everything into a blender and blend for 30 secs.Pour onto a hot griddle once pancake batter has been mixed well.

RockStar Workout!

“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

hey friends, have you seen the cool tanks I put in our spreadshirt store? They are available now for all my Rockstars...

http://353512.spreadshirt.com/

So, so what, I'm still a rock star
I got my rock moves and I don't need you
And guess what, I'm havin' more fun
And now that we're done I'm gonna show you tonight

having fun finding all the cool lyrics I can about being a RockStar! 

thank you ALL for supporting me through this stressful time, I feel so loved, supported and beyond blessed.

tonight's Workout!

1x sprint, 20 x Push ups  Push Ups are Hand Release pushups...go all the way down, lift hands from the floor then proceed with the next pushup.2x sprint, 20 x Push-ups, 30 situps 

3x sprint, 20 x Push-ups, 30 x sit-ups, 40 squats

4x sprints 20 x Push-ups, 30 sit-ups, 40 squats, 50 Wall Ball throws 

3x sprint print, 20 x Push-ups, 30 x sit-ups, 40 squats 

2x sprint, 20 x Push-ups, 30 situps 

1x sprint, 20 x Push ups

ohhh yeah~~

this one is epic!

newbies, scale down by doing half the number of reps!

Roasted Butternut Squash with Onions, Brown Butter and Sage

1. One 3 1/2-pound butternut squash—peeled, halved, seeded and cut into 1/2-inch pieces
2. 2 medium onions, cut into 1/2-inch pieces
3. 2 tablespoons extra-virgin olive oil
4. Salt and freshly ground pepper
5.  fresh sage leaves or powdered if you can't find fresh
   
   
   Preheat the oven to 400°. In a large bowl, toss the squash with the onions, olive oil andseason with salt and pepper. Line a baking sheet with aluminum foil. Spread the squash on a baking sheet. Roast for 1 hour, or until the squash and onions are tender and browned on the edges.
   
   
   I read this on one of my Friend's Facebook Page today, thank you AM, 
   
   
   I have heard there are troubles of more than one kind.
   Some come from ahead and some come from behind.
   But I've bought a big bat. I'm all ready you see.
   Now my troubles are going to have troubles with me!
   ~Dr. Seuss
   
   
   
   

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

Ask your Doctor SpinCamp

Ask your doctor if getting off your a$$ is good for you.
(found this on a Tshirt!)

Today's SpinCamp
45 minutes on the bike, lots of strength building hills and some HIIT intervals.

30 minutes of Bootcamp Weight Training....
we will start with skill work, and work on form and strength with Pistol Squats.
10 Rounds of:
5 SDHP
10 Heavy Chest press
10 Heavy KB swings
10 Jump Squats
10 Box Jumps
*25 min time limit...gotta hit some core!

Abdominal strength:

75 Abmat Sit-ups / 75 Flutter kicks (straight count)
Quick Reminder, Chan and I are participating in the USMC Mud Run in Columbia, SC on October 15th. If you are interested in participating, here is the link to register:

my biggest cheerleader!

http://usmcmudrun.org/