Bootcamp- 25 OCT (Thur)

Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)

Workout: 20 min kick boxing!!!

100 basic punches each arm
15 push ups
50 punch, cross each arm
15 push ups
50 kicks each leg
15 push ups
50 punch, cross, hook each arm
15 push ups
Fast punches in squat position holding light dumbbell (3-5lbs).....start punching slow and then fast as possible at end x 3, each time doing 15 push ups in between
Lunge and then kick in 3 directions (front, 45 degrees, side)- 10 sets each leg- start 5 right, 5 left, 5 right, 5 left
15 push ups
5 min speed bag, 20 sec on/10 sec off

10 min abs and gluts:

1 min plank
100 Back kicks (50 each leg)
25 reverse crunch
50 Lay on back and thrust butt to the sky
20 Russian twist (12 each side)
100 fire hydrants (50 each leg)

Nutrition tip:

Eat small meals throughout the day. This helps keep your blood sugar levels stable and gives you more energy all day.

Tip #2 from: http://www.slideshare.net/Nubiagroup/top-10-simple-nutrition-tips

Quote of the day:

"It's not whether you get knocked down; it's whether you get back up." -Vince Lombardi

Bootcamp- 24 OCT (Wed)

Warm up: Quick warm up in order to complete the workout in the hour time. High Knees, Jumping jacks, butt kicks, etc...anything to get your heart rate up

Workout:

3x

Alternate 1 cardio, 1 min exercise

Cardio:

1. Mountain climbers
2. Jumping jacks
3. Tip toe cross jump (switch legs @ 30 sec)
4. High Knees
5. Weighted jump ropes (using 3-5lb dumbbells....switch directions @ 30 sec)

Ex:

1. Pull ups
2. Bicep Curls
3. Knees to Elbows
4. Tricep Extensions
5. Upright Row

Nutrition Tip:

If eating out- before going out or on your smart phone (most of us have them), check the restaurants website for their nutrition facts and pick a meal that you like that is an appropriate amount of calories. If you don't pick a meal before you go, you are more likely to splurge. This is a great way to enjoy eating out...because you don't feel guilty as you leave the restaurant- double win. Also, it is great to check the website because you may think you are getting something healthy, but it is actually worse than something you would rather get. Ex: I used to get the Thai chicken salad at CPK thinking it was healthy and would pass on the pizza...it has over 1,000 calories, yikes...now I have 2 slices of the thin crust BBQ chicken pizza (which I like better anyways) and it is about half the calories of the "healthy salad."

Quote of the day:
"The good Lord gave you a body that can stand most anything. It's your mind you have to convince." -Vince Lombardi

Bootcamp- 22 OCT (Mon)

Warm up: Quick warm up in order to complete the workout in the hour time. High Knees, Jumping jacks, butt kicks, etc...anything to get your heart rate up

Workout:

3x

Alternate 1 min jump rope, 1 min exercise (lower body day)...do the cardio together and do stations for the exercises

Ex:

1. Barbell straight leg dead lift
2. Wall Balls
3. Plank
4. Wall sit
5. Step Ups holding dumbbell


Weekly Challenge: Don't go back for seconds!

Nutrition Tip:

Choose foods, rich in fiber. You need 25 -35 grams of dietary fiber per day. Adding fiber to a diet is easy, just eat plenty of fruits, vegetables and whole grains. A 'fiber one' bar contains 9 grams of fiber in it- for a good snack. Unfortunately it may take your body getting used to that much fiber...it will definitely clean out your system :)

Great article where I got some of my nutrition tips from: http://blog.memorialhcs.org/Memorial-Hospital-Blog/bid/33749/Top-10-Nutrition-Tips-for-2010

Quote of the day:

"It is not the size of the dog in the fight, but the size of the fight in the dog"

Bootcamp- 18 OCT (Thur)

Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)

Workout:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Overhead squats
Bench Press
Dumbbell swings
jumping lunges (2 count)
Sit ups w/mat x 2

If time left over...work on max pull ups x 3

Nutrition Tip:

Take time to eat your food. Put your utensil down as often as possible. Helps you enjoy your food and eat less. Always stop before you feel full, give your stomach time to digest and for it to register that you are full (especially when eating out).

Quote:

"Just do it!" -Nike logo

Bootcamp- 17 OCT (Wed)

Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)

Workout:

1 min on, rest while switching to the next ex

1. Thrusters w/barbell
2. Flutter kicks
3. Bent over row (switch arms @ 30 sec)
4. weighted calf raise
5. Tri ext
6. weighted jump rope (reversing direction at 30 sec)
7. side bends (switch sides at 30 sec)
8. bicep curls
9. jumping on toes making a cross (switch leg after 30 sec)
10. bicycles
11. superman laying on the ground
12. toe taps on the box
13. speed bag (reverse direction after 30 sec)
14. wall sit
15. dumbbell wrist curls seated on ball

Nutrition Tip:

Great article: http://www.medicinenet.com/nutrition/page2.htm

Highlights: Common Nutrition Mistakes- #1: Assuming your choices are better than they actually are #2: Being Confused about Carbs #3: Eating too much #4: Not eating enough-or often enough #5: Taking too many supplements #6: Excluding exercises #7: Believing everything you read about nutrition and weight loss

Quote:

"The highest compliment that you can pay me is to say that I work hard every day, that I never dog it". -Wayne Gretzky

Bootcamp- 15 OCT (Mon)

Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)

Workout:

20 min AMRAP:

10 Burpees
25 Airsquats
50 mountain climbers (2 count- 50 each leg)
25 Push ups
5 pull ups

10 Min Abs and Gluts:

1 min plank
100 Back kicks (50 each leg)
25 reverse crunch
50 Lay on back and thrust butt to the sky
24 russian twist (12 each side)
100 fire hydrants (50 each leg)

Weekly Challenge/Nutrition tip:

Drink 8 glasses of water per day! 64 oz. total. Carrying a large water bottle around with you wherever you go.

Quote:

"Those that mind don't matter and those that matter don't mind"

Bootcamp- 11 OCT (Thur)

Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)

Workout:

40 walking lunges (20 each leg) with dumbbells in hands
21 push ups
42 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
18 push ups
36 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
15 push ups
30 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
12 push ups
24 sit ups
40 walking lunges (20 each leg) with dumbbells in hands
9 diamond push ups
18 V sit ups
40 walking lunges (20 each leg) with dumbbells in hands
6 dive bomber push ups
12 V sit ups

Total: 240 lunges, 81 push ups and 162 sit ups

Nutrition Tip:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.”
CrossFit Cofounder Greg Glassman

This is the idea behind the paleo diet you may have heard of...I am not a fan of "diets" per say, but instead a SUSTAINABLE lifestyle change. So, clearly this is not sustainable (for me anyways and probably the average joe), especially in regards to saying no sugar (especially for those like me with a sweet tooth). It is however, an easy mantra if you can't remember what you should and shouldn't eat. Also, meats are great, but eat lean meats whenever possible- chicken, turkey, lots of fish.

Quote/Verse of the day:

"You want me to do something... tell me I can't do it". -Maya Angelou

Bootcamp- 10 OCT (Wed)

Warm up: Quick warm up...jump ropes, high Knees, jumping jacks, butt kicks, etc...anything to get your heart rate up

Workout:

As many rounds as possible in 30 min (AMRAP)

Run lap (.62 mi)
50 back ext on physio ball
50 chair dips

*broken into 2 sets of 25


Nutrition Tip:

Use smaller plates.

Quote of the day:

"You miss 100% of the shots you don't take". -Wayne Gretzky

Bootcamp- 8 OCT (Mon)

Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)

Workout:

20 sec on/10 sec off for total of 4 min each exercises (TABATA)

Burpees
Ring Rows
Air Squats
Mil Press w/dumbbells
Dumbbell Swings


Weekly Challenge:/Nutrition tip:

Don't eat past 8:30pm!

Quote/Verse of the day:

"I can do all things through Christ who gives me strength" Philippians 4:13

Bootcamp- 4 OCT (Thur)

Warm up: .62 mi lap

Workout:

Alternate 1 min versa climber/jumping jack and 1 min excercise (leave 20sec for transition time)


1. Chair dips
2. Russian twists w/dumbbell
3. Bench press
4. V abs w/physio ball
5. Bi curls
6. Reverse crunch
7. Upright row
8. Bicycles
9. Arms up and out
10. Sit ups w/mat

Nutrition Tip:

It is as easy as 1-2-3!

A good rule of thumb is have your meal be 1 part fat, 2 parts protein and 3 parts carbs

You can adapt based on your goals. If I am really serious about cutting weight/seeing muscle gain, I up the protein and lower the carbs (never completely cutting carbs).

Here is an article from ISSA (where I recieved my certification). http://www.naturalbodybuilder.com/nutrientratios.html

Quote of the day:

"Fitness is the goal, aesthetics is a by product…We train for life and the unknown".

Bootcamp- 3 OCT (Wed)

Warm up: run lap .62 miles 

Workout:

30 min continuous:

100 jump ropes- reverse direction for last 25
20 bent over row (10 each arm)
15 box jumps
15 push ups
15 wall balls (15# ball)
5 chin up (palms facing towards you)
1 min plank
20 one leg straight leg dead lift (10 each leg)
30 air squats
25 mountain climbers (2 count)

Nutrition tip:

http://caloriecount.about.com/cc/calories-goal.php

Here is a website to show you how many calories to eat. It will help you lose weight, maintain your current weight or even gain weight if needed. Don't put in an end date and it'll tell you when you'll reach your goal by.

http://www.livestrong.com/article/536160-can-eating-too-few-calories-prevent-weight-loss/

      This is an article talking about making sure you eat the appropriate amount of calories daily. Eating too few calories is never my problem, haha, but eating 500 calories a day to lose the weight is not the way to do it. We want to lose this weight the healthy way and fad diets or starving yourself is NOT SUSTAINABLE. It is about a lifestyle change, not a lose weight and then gain it back program.

Quote of the day:
"Strive for progress, not perfection"

Bootcamp- 1 OCT 12 (Mon)

Physical Assessment:

WRITE DOWN ALL RESULTS IN YOUR JOURNAL so you can track your gains the next time we do this assessment

1 Mile run time
Max Push ups in 1 min
Max Sit ups in 1 min
Max pull ups

Waist Measurement
Height
Weight
Calculate BMI (google BMI calculator)


Week 1 Challenge:

Write down something each day this week that you like about yourself. One of the things has to be a body part. This is to start off bootcamp with positive thoughts.

Tip:

Important concept to THROW OUT THE WINDOW before you commit to join in 'Fitness Fellowship': "I am going to get bulky if I lift heavy weights"...FALSE. I thought that all my life and did low weights, high reps. My friend Dana Novinskie helped me see the light and I am in the best shape I have ever been by getting over that fear and reaching for the biggest weight I can manage without sacrificing form. I have never seen gains like I am seeing now. Here is an article supporting this and there are many others out there like this. http://jcdfitness.com/2011/08/attention-women-heres-proof-that-lifting-heavy-weights-will-not-make-you-big-and-bulky/

Nutrition:

Start nutritional journals today: Write down EVERYTHING that goes in your mouth and look up the calories.

Verse/Quote for the entire class:

"That which we have seen and heard we proclaim also to you, so that you too may have FELLOWSHIP with us...and indeed our fellowship is with the Father and with his Son JESUS CHRIST" 1 JOHN 1:3