Born to Be Fat!?
By Nuwanee Kirihennedige
As we know more about the human genome, we find that there are many genetic factors that may have links to our health. We always hear about the "gene" that makes our bodies store fat. Does that mean if I have more fat genes I'm more susceptible to fat? Can we just blame it on genes for not being able to be lean and fit?
There are many studies out there that are finding links between specific genes, or gene variations, and obesity including other diseases. In short, it's very confusing; however, it seems like there is one statement that most scientists and health professionals agree on: Genes may be a factor for obesity, but there are many other factors which can be monitored or adjusted to combat against one of our nation's health crisis.
Genetics may play a role as to where fat cells will be stored (this determines whether if you are an apple shape or a pear shape) and the rate in which fat cells will accumulate. An important point to realize, however, is that the family history of obesity only counts for up to a thirty percent increase in susceptibility.
Family history is a good factor to watch out for because the way a family eat and exercise closely reflects how a family member would develop lifestyles and habits. In other words, if your family eat lots of calorie-dense (high in fat and sugar), low nutritional profile food and do not exercise regularly, you have a higher possibility in following the same pattern which can contribute to obesity. The good news is that life style is something we can change.
Yes we can!
Physical activity does not only help in burning more calories, it also helps generate more muscles. Muscles burn more energy than any other cells in your body even when you are at rest. That means, the more muscle you earn, the more calorie you burn. Regular exercise decreases the risk of getting many diseases, including heart disease, diabetes, osteoporosis, etc.
It's a win-win situation!
We may have the genes that may contribute to storing more fat than other people, but we can overwrite this program by exercising regularly and by eating lower calorie and high nutrition food. Fighting obesity is all in our hands.
Own it and start taking control!
Resource:
Mayo Clinic Women's Health Source: Special Report Weight Control, Mayo Foundation for Education and Research. Item No. 681357. 2008
Loos Ruth. "Genes, lifestyle and the risk of obesity and related metabolic traits: Basic principles" Institute of Metabolic Science, Cambridge UK.
Tuesday, December 2, 2008
Saturday, November 15, 2008
A Bucket of Crabs
A Bucket of Crabs
Have you ever seen a bucket full of crabs? They pinch and pull as they struggle to climb over one another to reach the top of the bucket – to freedom. Ask any fisherman and they'll tell you that a bucket full of crabs doesn't need a lid – they simply won't escape. Why? Well, it's not impossible for a crab to climb to the top, and really if they worked together it would be quite easy. But crabs don't work together...Instinctively crabs pull each other down-literally. When one crab breaks away from the pack, reaching its pinchers toward the top of the bucket, the others promptly grab onto the escapee's leg, pulling him back down. That crab is then pushed to the bottom of the pile and his dream of freedom is crushed. People have a way of acting just like a bucket of crabs. Have you ever decided on a personal goal only to have someone in your life talk you out of it? Do you have crabs in your life? A crab is...
The person who discourages you from going to the gym
The person who scoffs when you mention your weight loss goals
The person who snickers when you choose salad over pizza
The crab mentality says "If I can't have it, then neither can you." When you decide to do something different, to reach for a goal and to improve yourself, the crabs in your life will do their best to hold you back. Keep Crabs at Bay: When crabs come snapping, remember the following:
Ignore them: When someone in your life begins to pull you down with discouraging words, remember that you don't have to listen. Don't let them get into your head. Mentally tune them out or politely remove yourself from the situation. Who are they to tell you what you can or can't achieve?
Understand them: Ouch! Insults and put-downs hurt, especially when they come from people that we care about. So what is the deal? Why do your friends, co-workers and even your spouse turn into crabs when you decide to improve your life? Do they really hope that you don't succeed? The truth is that crabs are thinking about themselves-not about you. They see you attempting to better yourself and to change your life. Whether they realize it or not, this scares them. If you better yourself will you still like them? Or will you leave them behind?
You hold the power: Even the most persuasive crab doesn't hold a candle to your iron will. When you are ready to change, and you've made up your mind without an inkling of doubt, then 90% of the work is done. Your mind is the most powerful tool at your disposal-don't let a wimpy crab rob it from you.
Are you ready to make a positive change in your life? Don't wait any longer. Join the ranks of my successful clients-schedule your first workout today. And don't let a single crab talk you out of it!
Have you ever seen a bucket full of crabs? They pinch and pull as they struggle to climb over one another to reach the top of the bucket – to freedom. Ask any fisherman and they'll tell you that a bucket full of crabs doesn't need a lid – they simply won't escape. Why? Well, it's not impossible for a crab to climb to the top, and really if they worked together it would be quite easy. But crabs don't work together...Instinctively crabs pull each other down-literally. When one crab breaks away from the pack, reaching its pinchers toward the top of the bucket, the others promptly grab onto the escapee's leg, pulling him back down. That crab is then pushed to the bottom of the pile and his dream of freedom is crushed. People have a way of acting just like a bucket of crabs. Have you ever decided on a personal goal only to have someone in your life talk you out of it? Do you have crabs in your life? A crab is...
The person who discourages you from going to the gym
The person who scoffs when you mention your weight loss goals
The person who snickers when you choose salad over pizza
The crab mentality says "If I can't have it, then neither can you." When you decide to do something different, to reach for a goal and to improve yourself, the crabs in your life will do their best to hold you back. Keep Crabs at Bay: When crabs come snapping, remember the following:
Ignore them: When someone in your life begins to pull you down with discouraging words, remember that you don't have to listen. Don't let them get into your head. Mentally tune them out or politely remove yourself from the situation. Who are they to tell you what you can or can't achieve?
Understand them: Ouch! Insults and put-downs hurt, especially when they come from people that we care about. So what is the deal? Why do your friends, co-workers and even your spouse turn into crabs when you decide to improve your life? Do they really hope that you don't succeed? The truth is that crabs are thinking about themselves-not about you. They see you attempting to better yourself and to change your life. Whether they realize it or not, this scares them. If you better yourself will you still like them? Or will you leave them behind?
You hold the power: Even the most persuasive crab doesn't hold a candle to your iron will. When you are ready to change, and you've made up your mind without an inkling of doubt, then 90% of the work is done. Your mind is the most powerful tool at your disposal-don't let a wimpy crab rob it from you.
Are you ready to make a positive change in your life? Don't wait any longer. Join the ranks of my successful clients-schedule your first workout today. And don't let a single crab talk you out of it!
Monday, November 3, 2008
GRRRRRRRRRREAT!
HAPPY FRIDAY CAMPERS!
What a wonderful rainy day work out we had today! I am so proud of all of
you that showed up kicked butt this morning and I feel very fortunate to
have each and every one of you come to class; you're all incredibly
inspiring to me.
Special thanks to Lori for wearing her AWESOME costume to class - having fun
while you work out is what its all about. :)
For those of you who really pushed the thrust kick drill today, please make
sure you have a light warm up and stretch your groin and any other areas
that feel tight tonight or tomorrow. Lactic acid build up can make you feel
like you don't want to move, but trust me, its very important that you do.
On that note, I am now teaching the Sat free class at Civic park. It runs
from 7:30 to 8:45AM, if you can go please bring a friend - the more the
merrier.
Have a wonderful weekend and watch the candy intake, those companies don't
care about your health! Always remember, great stuff in, great stuff out!!!
See you Monday (or tomorrow AM if you can make it!)
Yours in Health and Happiness,
Coach M
What a wonderful rainy day work out we had today! I am so proud of all of
you that showed up kicked butt this morning and I feel very fortunate to
have each and every one of you come to class; you're all incredibly
inspiring to me.
Special thanks to Lori for wearing her AWESOME costume to class - having fun
while you work out is what its all about. :)
For those of you who really pushed the thrust kick drill today, please make
sure you have a light warm up and stretch your groin and any other areas
that feel tight tonight or tomorrow. Lactic acid build up can make you feel
like you don't want to move, but trust me, its very important that you do.
On that note, I am now teaching the Sat free class at Civic park. It runs
from 7:30 to 8:45AM, if you can go please bring a friend - the more the
merrier.
Have a wonderful weekend and watch the candy intake, those companies don't
care about your health! Always remember, great stuff in, great stuff out!!!
See you Monday (or tomorrow AM if you can make it!)
Yours in Health and Happiness,
Coach M
Thursday, October 16, 2008
From: Lisa Anderson
From: Lisa Anderson
Hey Everyone, As most of you know, I am passing the baton of the Lafayette Boot Camp class on to Travis and wanted to give you all one final "pump -up" email and farewell.
It has been wonderful training each and every one of you, helping you get stronger and more fit with each passing week. So many of you have reached and surpassed your fitness goals and I can't tell you how happy that makes me and how proud you should be of how hard you worked to get there. There is no magic pill that will help you lose weight or get stronger and each of you have shown your inner strength by committing to your fitness goals, sticking to your eating plans, working as hard as you possibly can at Boot Camp and giving your fitness all you can. Please keep it up and continue to set new goals and work towards even greater fitness.
Travis is an awesome trainer and will have lots of suggestions and exercises to help continue your work.
I will be at the hike on Tuesday and would love to see you there, but just in case this is our final farewell...
Take care! Stick to Boot Camp! Keep giving 110%! Eat healthy! Drink water! Live your best life!Enjoy each day! You are awesome!
In health, fun and fitness,
Lisa
Hey Everyone, As most of you know, I am passing the baton of the Lafayette Boot Camp class on to Travis and wanted to give you all one final "pump -up" email and farewell.
It has been wonderful training each and every one of you, helping you get stronger and more fit with each passing week. So many of you have reached and surpassed your fitness goals and I can't tell you how happy that makes me and how proud you should be of how hard you worked to get there. There is no magic pill that will help you lose weight or get stronger and each of you have shown your inner strength by committing to your fitness goals, sticking to your eating plans, working as hard as you possibly can at Boot Camp and giving your fitness all you can. Please keep it up and continue to set new goals and work towards even greater fitness.
Travis is an awesome trainer and will have lots of suggestions and exercises to help continue your work.
I will be at the hike on Tuesday and would love to see you there, but just in case this is our final farewell...
Take care! Stick to Boot Camp! Keep giving 110%! Eat healthy! Drink water! Live your best life!Enjoy each day! You are awesome!
In health, fun and fitness,
Lisa
Wednesday, October 15, 2008
Let's Keep Warm During the Cold!
From: Mike Burstein
Hello Boot Campers, (and the occasional Saturday Boot Campers!)
Just want to start off by saying great job! You guys are continuing to show 100% effort in every exercise both new and old. I can see you guys continuing to get closer and closer to your goals as each class passes, and I hope you guys are keeping your goals in mind.
I know it is harder on some mornings to show up and give 100% during the cold, but let's remember that rain or shine, we need exercise to maintain a healthy lifestyle and continue to feel good about ourselves and have a positive outlook on life. It may be harder to get up during the cold weather, but remember that within 10 minutes of warming up, you guys are all warmed up and ready to go in shorts and a tank top.
I recently received some concern about the cold weather and muscles. Obviously, if it is colder outside the muscles do need more time to warm up. This is why I like to spend so much time warming up right at the beginning of class so that our muscles get warm and stay warm for the whole class. So no need to stress about that. I hope to see you all continue to show up and give 100% as the mornings get colder, and just remember how you feel after class. Keep that feeling in mind, as well as your goals and showing up each morning will get you excited for your day.
Keep up the great work,
Mike
Hello Boot Campers, (and the occasional Saturday Boot Campers!)
Just want to start off by saying great job! You guys are continuing to show 100% effort in every exercise both new and old. I can see you guys continuing to get closer and closer to your goals as each class passes, and I hope you guys are keeping your goals in mind.
I know it is harder on some mornings to show up and give 100% during the cold, but let's remember that rain or shine, we need exercise to maintain a healthy lifestyle and continue to feel good about ourselves and have a positive outlook on life. It may be harder to get up during the cold weather, but remember that within 10 minutes of warming up, you guys are all warmed up and ready to go in shorts and a tank top.
I recently received some concern about the cold weather and muscles. Obviously, if it is colder outside the muscles do need more time to warm up. This is why I like to spend so much time warming up right at the beginning of class so that our muscles get warm and stay warm for the whole class. So no need to stress about that. I hope to see you all continue to show up and give 100% as the mornings get colder, and just remember how you feel after class. Keep that feeling in mind, as well as your goals and showing up each morning will get you excited for your day.
Keep up the great work,
Mike
Tuesday, September 23, 2008
Work Out of the Month - September
Workout of the Month – by Tim Hill
Every month we give you a workout of the month targeted to increase your overall fitness by increasing your ability to generate POWER.
This month’s workout is a timed workout, which means the goal is to do it as quickly as possible without compromising form. Do the workout once a week (in addition to your regular exercise routine) for the next month and try to either increase your difficulty or decrease your time with each attempt. Remember that if you increase your difficulty your time may stay the same. That’s ok. Also remember when working to decrease your time not to sacrifice form or difficulty level. It doesn’t count if you speed up using poor form or a lighter load.
You will need to find a place that allows you to run, do pull-ups, and standing or moving lunges. You will need dumbbells or some other form of weight you can hold in your hands (rocks, concrete, large soup cans). You may want a mat for the ground work. You will need a timing device.
Start this month’s workout with a 5 minute jog, quick walk or even slightly slower, depending on your ability level; You should jog if you can run during the timed work-out, walk quickly if can only jog, walk if you will speed walk during the timed work-out. Choose a route for your jog that starts where you will be doing the other parts of your work-out and that is either a loop or an out an back (meaning you turn around after 2.5 minutes). Remember your route.
After your jog, stretch your calves, quadriceps (thigh muscles) chest and shoulders using holds of 2 seconds per stretch.
After stretching practice the three exercises you are going to be doing in your timed work-out. Make sure you are confident in the movement and know what difficulty level you are going to be using.
Your timed work-out is going to consist of three rounds of three “exercises”; your running loop, pull-ups, and lunges with a military press. Go from one exercise to the next only resting if needed to continue on safely. Move through the rounds with no rest in between. The eventual goal should be no rests throughout the work-out. All exercises can be modified to match your ability level. See below for modifications.
Get your timer ready and remember this is a race. READY! SET! GO! (Start the timer)
Round 1: Run the loop, 22 pull-ups, 22 Lunges with a military press.
Round 2: Run the loop, 16 Pull-ups, 16 Lunges with a military press.
Round 3: Run the loop, 10 Pull-ups, 10 Lunges with a military press.
Turn off the timer and make note of your time!
If you did the timed work-out right, you should be shaking right now. GREAT JOB!
Every month we give you a workout of the month targeted to increase your overall fitness by increasing your ability to generate POWER.
This month’s workout is a timed workout, which means the goal is to do it as quickly as possible without compromising form. Do the workout once a week (in addition to your regular exercise routine) for the next month and try to either increase your difficulty or decrease your time with each attempt. Remember that if you increase your difficulty your time may stay the same. That’s ok. Also remember when working to decrease your time not to sacrifice form or difficulty level. It doesn’t count if you speed up using poor form or a lighter load.
You will need to find a place that allows you to run, do pull-ups, and standing or moving lunges. You will need dumbbells or some other form of weight you can hold in your hands (rocks, concrete, large soup cans). You may want a mat for the ground work. You will need a timing device.
Start this month’s workout with a 5 minute jog, quick walk or even slightly slower, depending on your ability level; You should jog if you can run during the timed work-out, walk quickly if can only jog, walk if you will speed walk during the timed work-out. Choose a route for your jog that starts where you will be doing the other parts of your work-out and that is either a loop or an out an back (meaning you turn around after 2.5 minutes). Remember your route.
After your jog, stretch your calves, quadriceps (thigh muscles) chest and shoulders using holds of 2 seconds per stretch.
After stretching practice the three exercises you are going to be doing in your timed work-out. Make sure you are confident in the movement and know what difficulty level you are going to be using.
Your timed work-out is going to consist of three rounds of three “exercises”; your running loop, pull-ups, and lunges with a military press. Go from one exercise to the next only resting if needed to continue on safely. Move through the rounds with no rest in between. The eventual goal should be no rests throughout the work-out. All exercises can be modified to match your ability level. See below for modifications.
Get your timer ready and remember this is a race. READY! SET! GO! (Start the timer)
Round 1: Run the loop, 22 pull-ups, 22 Lunges with a military press.
Round 2: Run the loop, 16 Pull-ups, 16 Lunges with a military press.
Round 3: Run the loop, 10 Pull-ups, 10 Lunges with a military press.
Turn off the timer and make note of your time!
If you did the timed work-out right, you should be shaking right now. GREAT JOB!
Wednesday, July 16, 2008
Tim Bayley - Olympic Trials Update
Hi Girls,
I'm sorry for taking so long to get another blog written up for you all. Unfortunately I have bad news- I have failed in my bid to make it to this years Olympics. The week leading up to the trials was fantastic and I trained better than I ever have before, which made me feel very optimistic going into the trials.
Priscilla and I travelled to Birmingham on the Thursday afternoon and then just relaxed in preparation for my 800m preliminary heat on Friday night. The qualifying was tough- only the winner of each of 4 heats plus 4 fastest losers to make the final. I found myself in heat 4 running at 9:45pm in cold windy conditions. I went out hard, got into a good position and then hit the front with 200m to go. I was caught with 40m to go but finished in 2nd in 1:50.32s which was enough to take me through the the final and a big relief. I then had an iced bath back at the hotel followed by a room service dinner as it was midnight by the time we got back. I slep well and woke up feeling great for the final.
Because I had no Olympic standard time going into the final my last roll of the dice was for the race to go out really fast and then for me to win it in an Olympic standard time. Unfortunately this didn't occur and the race went out extremely slowly followed by a sprint for the finish over the last 200m in which I finished 5th and out of the top 3 places which were in with a chance to make the team.
It's been a long journey to the trials and I have some great memories from this trip, but this morning I am left wondering what might have been. My racing in England and Morocco just didn't go right and it makes me feel sad to think that what should have been a legitimate shot at making the games has ended up fizzling out like this.
However life goes on and I am really lucky for the life that I have. I have had the opportunity to dare to dream that I could have made it to the Olympics and I am proud of what I have achieved.
As I write this Priscilla and I are about to head up to London for a few days of R and R and a mini vacation so we are very excited for that. It's time now to relax and take some time away from running before deciding where I go from here and what new goals I will aspire towards.
I will be back to coach all of you starting next Monday, 21st July so I look forward to seeing you then :) Best wishes to everyone.
Cheers,
Coach Tim
I'm sorry for taking so long to get another blog written up for you all. Unfortunately I have bad news- I have failed in my bid to make it to this years Olympics. The week leading up to the trials was fantastic and I trained better than I ever have before, which made me feel very optimistic going into the trials.
Priscilla and I travelled to Birmingham on the Thursday afternoon and then just relaxed in preparation for my 800m preliminary heat on Friday night. The qualifying was tough- only the winner of each of 4 heats plus 4 fastest losers to make the final. I found myself in heat 4 running at 9:45pm in cold windy conditions. I went out hard, got into a good position and then hit the front with 200m to go. I was caught with 40m to go but finished in 2nd in 1:50.32s which was enough to take me through the the final and a big relief. I then had an iced bath back at the hotel followed by a room service dinner as it was midnight by the time we got back. I slep well and woke up feeling great for the final.
Because I had no Olympic standard time going into the final my last roll of the dice was for the race to go out really fast and then for me to win it in an Olympic standard time. Unfortunately this didn't occur and the race went out extremely slowly followed by a sprint for the finish over the last 200m in which I finished 5th and out of the top 3 places which were in with a chance to make the team.
It's been a long journey to the trials and I have some great memories from this trip, but this morning I am left wondering what might have been. My racing in England and Morocco just didn't go right and it makes me feel sad to think that what should have been a legitimate shot at making the games has ended up fizzling out like this.
However life goes on and I am really lucky for the life that I have. I have had the opportunity to dare to dream that I could have made it to the Olympics and I am proud of what I have achieved.
As I write this Priscilla and I are about to head up to London for a few days of R and R and a mini vacation so we are very excited for that. It's time now to relax and take some time away from running before deciding where I go from here and what new goals I will aspire towards.
I will be back to coach all of you starting next Monday, 21st July so I look forward to seeing you then :) Best wishes to everyone.
Cheers,
Coach Tim
Work Out of the Month - July
Starting this month we will be posting a work-out of the month. These work-outs are performance based, which means they are designed to push you to perform and therefore increase your fitness. Competition is a great motivator, whether it is against another person or against yourself. Use these work-outs to discover your perceived limits, your ability to push past them and your ability to reach new levels of performance and fitness.
The ultimate goal of the work-outs is to maximize power, which means, increasing weight, and/or distance and/or decreasing time(Power=Load x Distance/Time), but please remember form must come before speed and weight. First learn to do each exercise correctly and then practice doing the exercise with speed and with weight. Call or e-mail us if you have questions.
Have Fun and GET TO IT!*
Warm-up: Before starting the timed work-out warm up your body with a 10 minute jog or speed walk, 10 push-ups (modified if needed), 10 arm circles each direction, 10 squats, 10 calf stretches (per leg), 20 Butt kicks, 20 forward kicks and 10 more squats. Now for your first…
WORKOUT OF THE MONTH!
This workout consists of 4 rounds of 4 different exercises, each performed for one minute. Each of the 4 exercises is done consecutively with no break in between. You may stop as often as necessary, but the clock keeps going. The goal is to do as many repetitions as possible of each exercise within the minute allotted for the exercise. At the end of each 4 minute round take a 1 minute break.
Push-Ups Full range of motion (Chest touches the ground, then arms fully extend.) with a straight body line from the heel through to the ear. Bodyweight is supported on hands and toes. Modifications: The higher the hands are placed the less difficult the push up - Hands on a bench - Hands on a table - Hands on a railing - Hands on a wall.
OR:
OR:
Jump ups or Step-UpsFor both jump up and step up use a full range of motion. That means bringing your hips up and forward to reach your full height on the top of the step. For a standard height use a park picnic bench or something about 18 inches high. Box Jumps: jump up then step or jump down. (If you are not familiar with box jumps try the step ups for this workout (see below). Make sure the landing surface is stable and not slippery. Most exercise steps are not suited to jumping.)
OR:
OR:
Step-Ups: For the best performance I recommend switching feet on top of the step as this creates less downtime between steps. Any combination of stepping up and down is acceptable. You should do an even number of repetitions or time on each leg. Modifications: Use a lower step or even a curb.
OR:
30 Foot Line Touch Measure or pace off 30 feet, marking both ends. Run to the far side and touch your mark with your hand, run back to touch the other mark with your other hand, continue for the full minute. Turn right off of one mark and left off of the other. Count each touch as 1. *Make sure your shoes and chosen surface are suited to the task (not slippery).
Air SquatsFull range of motion is lowering your hip crease to below the top of the knee and rising to full extension of the hip, reaching your full height. Modification: Reduced the depth of your squat.
Repeat the exercise circuit four times with a one minute break in between repeats. Have a partner record your reps for each exercise. Count your total (all 4 rounds) reps for each exercise and post the total of each exercise on our blog www.cqbootcamp.blogspot.com. Please count only the repetitions with full range of motion or list the total as “modified”.
The ultimate goal of the work-outs is to maximize power, which means, increasing weight, and/or distance and/or decreasing time(Power=Load x Distance/Time), but please remember form must come before speed and weight. First learn to do each exercise correctly and then practice doing the exercise with speed and with weight. Call or e-mail us if you have questions.
Have Fun and GET TO IT!*
Warm-up: Before starting the timed work-out warm up your body with a 10 minute jog or speed walk, 10 push-ups (modified if needed), 10 arm circles each direction, 10 squats, 10 calf stretches (per leg), 20 Butt kicks, 20 forward kicks and 10 more squats. Now for your first…
WORKOUT OF THE MONTH!
This workout consists of 4 rounds of 4 different exercises, each performed for one minute. Each of the 4 exercises is done consecutively with no break in between. You may stop as often as necessary, but the clock keeps going. The goal is to do as many repetitions as possible of each exercise within the minute allotted for the exercise. At the end of each 4 minute round take a 1 minute break.
Push-Ups Full range of motion (Chest touches the ground, then arms fully extend.) with a straight body line from the heel through to the ear. Bodyweight is supported on hands and toes. Modifications: The higher the hands are placed the less difficult the push up - Hands on a bench - Hands on a table - Hands on a railing - Hands on a wall.
OR:
OR:
Jump ups or Step-UpsFor both jump up and step up use a full range of motion. That means bringing your hips up and forward to reach your full height on the top of the step. For a standard height use a park picnic bench or something about 18 inches high. Box Jumps: jump up then step or jump down. (If you are not familiar with box jumps try the step ups for this workout (see below). Make sure the landing surface is stable and not slippery. Most exercise steps are not suited to jumping.)
OR:
OR:
Step-Ups: For the best performance I recommend switching feet on top of the step as this creates less downtime between steps. Any combination of stepping up and down is acceptable. You should do an even number of repetitions or time on each leg. Modifications: Use a lower step or even a curb.
OR:
30 Foot Line Touch Measure or pace off 30 feet, marking both ends. Run to the far side and touch your mark with your hand, run back to touch the other mark with your other hand, continue for the full minute. Turn right off of one mark and left off of the other. Count each touch as 1. *Make sure your shoes and chosen surface are suited to the task (not slippery).
Air SquatsFull range of motion is lowering your hip crease to below the top of the knee and rising to full extension of the hip, reaching your full height. Modification: Reduced the depth of your squat.
Repeat the exercise circuit four times with a one minute break in between repeats. Have a partner record your reps for each exercise. Count your total (all 4 rounds) reps for each exercise and post the total of each exercise on our blog www.cqbootcamp.blogspot.com. Please count only the repetitions with full range of motion or list the total as “modified”.
Tuesday, July 15, 2008
Question of the Week
"How do you keep pushing hard in class when your mind is telling your body "your tired, just quit, this is too difficult, cheat!" ?
This is a fantastic question, get to the bottom of this one and you will have amazing results on the way to reaching your fitness potential!
The answer is very individual and must relate to your own sense of motivation, willpower, competition, fun, stubbornness, accomplishment...
Here are a few ideas from the front.
1) Keep it light!
a) No brain, no pain. One of my favorites from my early days of training!
The idea here is to justify in your mind that it is just fine to suffer and to struggle forward toward the impossible.
Realizing that in some way it is funny, crazy and the harder you push the more amusing it is.
2) Get competitive! a) Pick someone or everyone in the class to compete with.
Try to finish runs before them, be first to start the next exercise, use more range of motion in an exercise, use heavier weights, do more repetitions etc. If you know your competitor well enough, you can let them in on it. Although it is not necessary a friendly competition will push you both to continue improving. As many people are not motivated by competition please refrain from the "I kicked your butt!" dance around their mat. Not to mention this would prevent you from starting the next exercise!
b) Compete with yourself.
Run faster, further without walking, tell yourself you will just continue to the finish of this exercise, that you can do one more rep etc. Stay in the moment and do your best with each exercise. Track your timed workouts to follow your improvement.
3) Try mind tricks! a) Alter the importance of the exercise.
You think you cannot press your dumbbells overhead one more time. Imagine it's your baby you are lifting to someone on the roof to save her from a rising flood!
Can't run any faster? What if someones life depended on you getting to help in time and every second really counted!
It's too hot? Would you stop running from the wild rhinoceros out on the Serengeti, imagine the scenario to test your will.
Imagine you are at the Olympics and if you can hang on and give just a bit more you will have the Gold medal.
4) Just do it! Kudos to Nike for that one.
At some point we just have to buck up and do the work. Yes it is hard, if it wasn't the results would not come. Unless I were to make the mind tricks portion very real to you, you will have the choice to decide how much you can do, how hard you are willing to push and what you will allow to steal your progress.
Realize that most progress towards your goals happens outside of your comfort zone. Otherwise you would already be there!
This is a fantastic question, get to the bottom of this one and you will have amazing results on the way to reaching your fitness potential!
The answer is very individual and must relate to your own sense of motivation, willpower, competition, fun, stubbornness, accomplishment...
Here are a few ideas from the front.
1) Keep it light!
a) No brain, no pain. One of my favorites from my early days of training!
The idea here is to justify in your mind that it is just fine to suffer and to struggle forward toward the impossible.
Realizing that in some way it is funny, crazy and the harder you push the more amusing it is.
2) Get competitive! a) Pick someone or everyone in the class to compete with.
Try to finish runs before them, be first to start the next exercise, use more range of motion in an exercise, use heavier weights, do more repetitions etc. If you know your competitor well enough, you can let them in on it. Although it is not necessary a friendly competition will push you both to continue improving. As many people are not motivated by competition please refrain from the "I kicked your butt!" dance around their mat. Not to mention this would prevent you from starting the next exercise!
b) Compete with yourself.
Run faster, further without walking, tell yourself you will just continue to the finish of this exercise, that you can do one more rep etc. Stay in the moment and do your best with each exercise. Track your timed workouts to follow your improvement.
3) Try mind tricks! a) Alter the importance of the exercise.
You think you cannot press your dumbbells overhead one more time. Imagine it's your baby you are lifting to someone on the roof to save her from a rising flood!
Can't run any faster? What if someones life depended on you getting to help in time and every second really counted!
It's too hot? Would you stop running from the wild rhinoceros out on the Serengeti, imagine the scenario to test your will.
Imagine you are at the Olympics and if you can hang on and give just a bit more you will have the Gold medal.
4) Just do it! Kudos to Nike for that one.
At some point we just have to buck up and do the work. Yes it is hard, if it wasn't the results would not come. Unless I were to make the mind tricks portion very real to you, you will have the choice to decide how much you can do, how hard you are willing to push and what you will allow to steal your progress.
Realize that most progress towards your goals happens outside of your comfort zone. Otherwise you would already be there!
Wednesday, July 9, 2008
Question of the Week
"My major goal of boot camp was to lose weight. I've been in it about 6 weeks and have only lost a couple of pounds. I've been eating really well and just thought I would have lost more. Have I reached a plateau? Am I gaining muscle and that's what's keeping the weight on?"
Answered by Matthew Johnson, Nutrition Director for CoreQuest Fitness
This is a very common question and there are multiple reasons why a person may not have lost weight even though they are now exercising more regularly and eating "better." In a second here I will run through some of the more common possibilities and recommendations of how to deal with them.
But first we need to step back and look at our goals. Is weight loss a goal? Should it be? For some people losing pounds on the scale is a perfectly fine goal, especially if they are considered "overweight." However a goal that I find many people find more useful and meaningful is how they look in the mirror. That is because when many people say the want to lose weight, what they really mean is "I want to look better naked!" While the path a person takes to get there will probably be very similar to the losing weight goal. The outcome measured (usually pictures) is much more meaningful. So before getting caught up in the number on the scale sit back and think about what your true goal is. If it is looking better in the mirror consider taking a set of pictures (usually in a bikini, or underwear with a front, side and back shot) and updating them at least monthly (I recommend weekly) to asses yourself along the way.
Now that we have our goals straightened out I will cover the most common mistakes people make when trying to lose weight (or look better naked).
THE PROBLEM: Replacing burned calories. Often when people start an exercise program and do not think about their nutrition they replace their calories burned by simply eating more. It is natural to do so and takes a concious effort to make sure that the extra burned calories are not replaced.
THE SOLUTION: Create a structure to your day and monitor your nutrition. I would recommend following the sample week laid out in the nutrition packet (if you don't have a copy email us for one). Make a pact to yourself to follow the plan exactly as outlined for 1 month.
THE PROBLEM: Gained muscle mass. People that have just recently started exercising after taking time off usually gain an appreciable amount of muscle when the start exercising again. Then when a person may have lost 3-5lbs of fat, but gained the same in muscle will be at the same place on the scale they were before they started exercising.
THE SOLUTION: Take pictures! While you will not see a change on the scale you will see a change in pictures, or dress size. Having your body composition taken as well can elucidate the amount of muscle gained and fat lost, however I find it is much more motivating to see a positive change which in the case will come from taking before and after pictures.
THE PROBLEM: Not exercising enough: Changing a persons body is not an easy task, in fact research shows that people have the most success when they are exercising 7 hours or more per week if their goal is weight loss.
THE SOLUTION: Get moving! boot camp is a fantastic way to get going, but even if you are attending 5 hours of class per week a walk on one of the two other days may be what you are missing. To many people this is a bummer, but it's the truth.
THE PROBLEM: Everything else. There are a myriad of other issues that can arise and are individual to the person.
THE SOLUTION: Email one of us! Especially if it is on the nutrition side I am available for email or phone contact. We can usually very quickly come up with a game plan and then check-up regularly. So shoot me an email at nutrition@contracostabootcamp.com
Each week we will be taking one persons submission and using it to talk about how to become more successful. If you want to submit annonymously use this link: Submit Your Question otherwise just e-mail me liesbet@contacostabootcamp.com. We will not include your name if we use your submission.
Answered by Matthew Johnson, Nutrition Director for CoreQuest Fitness
This is a very common question and there are multiple reasons why a person may not have lost weight even though they are now exercising more regularly and eating "better." In a second here I will run through some of the more common possibilities and recommendations of how to deal with them.
But first we need to step back and look at our goals. Is weight loss a goal? Should it be? For some people losing pounds on the scale is a perfectly fine goal, especially if they are considered "overweight." However a goal that I find many people find more useful and meaningful is how they look in the mirror. That is because when many people say the want to lose weight, what they really mean is "I want to look better naked!" While the path a person takes to get there will probably be very similar to the losing weight goal. The outcome measured (usually pictures) is much more meaningful. So before getting caught up in the number on the scale sit back and think about what your true goal is. If it is looking better in the mirror consider taking a set of pictures (usually in a bikini, or underwear with a front, side and back shot) and updating them at least monthly (I recommend weekly) to asses yourself along the way.
Now that we have our goals straightened out I will cover the most common mistakes people make when trying to lose weight (or look better naked).
THE PROBLEM: Replacing burned calories. Often when people start an exercise program and do not think about their nutrition they replace their calories burned by simply eating more. It is natural to do so and takes a concious effort to make sure that the extra burned calories are not replaced.
THE SOLUTION: Create a structure to your day and monitor your nutrition. I would recommend following the sample week laid out in the nutrition packet (if you don't have a copy email us for one). Make a pact to yourself to follow the plan exactly as outlined for 1 month.
THE PROBLEM: Gained muscle mass. People that have just recently started exercising after taking time off usually gain an appreciable amount of muscle when the start exercising again. Then when a person may have lost 3-5lbs of fat, but gained the same in muscle will be at the same place on the scale they were before they started exercising.
THE SOLUTION: Take pictures! While you will not see a change on the scale you will see a change in pictures, or dress size. Having your body composition taken as well can elucidate the amount of muscle gained and fat lost, however I find it is much more motivating to see a positive change which in the case will come from taking before and after pictures.
THE PROBLEM: Not exercising enough: Changing a persons body is not an easy task, in fact research shows that people have the most success when they are exercising 7 hours or more per week if their goal is weight loss.
THE SOLUTION: Get moving! boot camp is a fantastic way to get going, but even if you are attending 5 hours of class per week a walk on one of the two other days may be what you are missing. To many people this is a bummer, but it's the truth.
THE PROBLEM: Everything else. There are a myriad of other issues that can arise and are individual to the person.
THE SOLUTION: Email one of us! Especially if it is on the nutrition side I am available for email or phone contact. We can usually very quickly come up with a game plan and then check-up regularly. So shoot me an email at nutrition@contracostabootcamp.com
Each week we will be taking one persons submission and using it to talk about how to become more successful. If you want to submit annonymously use this link: Submit Your Question otherwise just e-mail me liesbet@contacostabootcamp.com. We will not include your name if we use your submission.
Monday, June 30, 2008
Tim Bayley Olympic Dream Update
Since my last blog entry a lot has happened. I have now run three races over here and have had mixed results so far. The first race in London was an 800m and was never going to be great for me in hindsight- I was still a little jet lagged and needed to get one race under my belt to feel ready to race at my best. I ended up finishing 7th in a time of 1:49.84s which was a seasons best so I was relatively satisfied with the result. True to England the weather was wet and windy which didn't help my cause!
The next morning I flew out to Marakkesh in Morocco to prepare for my second race- another 800m. The race was actually in Casablanca three hours away by car, but the flight was much cheaper to Marakkesh. Marakkesh is an amazing place and if any of you ever have the opportunity to visit I would highly recommend it. The Mosque is extremely old and the architecture magnificent. The market there called the suke (probably misspelled) is also really entertaining with stools selling anything and everything you can imagine as well as lost of authentic Moroccan products. There are also Cobra snake charmers and monkeys wearing diapers wondering around. The weather was very comparable to the East bay.
Three days after arriving I raced in Casablanca. The race went out very fast and after 200m I found myself at the back (11th) but after 600m proceeded to move through the field and finished 6th in a time of 1:48.6s so a further seasons best and decent improvement.
After a great trip I flew back to England and spent one day at home before travelling up to Birmingham to try my hand over 1500m (metric mile) I went out harder that I ever had before over this distance and made a move for the finish with 350m remaining. I then proceeded to fall apart with 200m to go and finished 4th in 3:44.3s which was a disappointing time but I was very pleased with the commitment that I made to try to run fast.
We have now made the decision that I will compete over 800m at the Olympic trials instead of 1500m. I now have two more races coming up in both Manchester (2nd July) and London (3rd July) both over 800m before putting in some final preparations for the trials. I feel positive that I can step my game up over these next two races and at the trials and believe that it is there to be won if I can get it right and run to my full potential.
I am also really excited for Priscilla to arrive on the 5th July and this will give me a huge boost before the trials. I miss her so much and feel stronger and more confident when we are together.
I hope that everyone is doing well back in the sunny East Bay....see you all in 19 days or so!
The next morning I flew out to Marakkesh in Morocco to prepare for my second race- another 800m. The race was actually in Casablanca three hours away by car, but the flight was much cheaper to Marakkesh. Marakkesh is an amazing place and if any of you ever have the opportunity to visit I would highly recommend it. The Mosque is extremely old and the architecture magnificent. The market there called the suke (probably misspelled) is also really entertaining with stools selling anything and everything you can imagine as well as lost of authentic Moroccan products. There are also Cobra snake charmers and monkeys wearing diapers wondering around. The weather was very comparable to the East bay.
Three days after arriving I raced in Casablanca. The race went out very fast and after 200m I found myself at the back (11th) but after 600m proceeded to move through the field and finished 6th in a time of 1:48.6s so a further seasons best and decent improvement.
After a great trip I flew back to England and spent one day at home before travelling up to Birmingham to try my hand over 1500m (metric mile) I went out harder that I ever had before over this distance and made a move for the finish with 350m remaining. I then proceeded to fall apart with 200m to go and finished 4th in 3:44.3s which was a disappointing time but I was very pleased with the commitment that I made to try to run fast.
We have now made the decision that I will compete over 800m at the Olympic trials instead of 1500m. I now have two more races coming up in both Manchester (2nd July) and London (3rd July) both over 800m before putting in some final preparations for the trials. I feel positive that I can step my game up over these next two races and at the trials and believe that it is there to be won if I can get it right and run to my full potential.
I am also really excited for Priscilla to arrive on the 5th July and this will give me a huge boost before the trials. I miss her so much and feel stronger and more confident when we are together.
I hope that everyone is doing well back in the sunny East Bay....see you all in 19 days or so!
Friday, June 20, 2008
"Courtney"
After seeing the spectacular dedication to "giving her all" and the persistance of boot camper Courtney M. at a work-out I had the class do this Monday at Rudgear Park, I am officially naming that work-out "Courtney". Thanks Courtney for showing us all how it should be done!
Here is "Courtney"
For Time,TEN ROUNDS OF:
12 Burpees (or modified burpees)
12 Jumping Pull-Ups
Here is "Courtney"
For Time,TEN ROUNDS OF:
12 Burpees (or modified burpees)
12 Jumping Pull-Ups
Week of June 16th Fitness Test
Hello everyone. Post your results here:
This weeks test was:
FOR TIME Three rounds of:
800 meter run (or something close)
50 Sit-Ups
50 Back Extensions
Moraga did a loop something more like to 600-700 meters.
This weeks test was:
FOR TIME Three rounds of:
800 meter run (or something close)
50 Sit-Ups
50 Back Extensions
Moraga did a loop something more like to 600-700 meters.
Tuesday, June 17, 2008
Tim Bayley Checks In
After a sleepless flight and a 3 hour layover in Cleveland I finally arrived back in England at 7am on Monday morning of last week. My legs were a littlke sore from my race in Los Angeles in which I finished 2nd in the 1500m in 3:42.1s (3:59 mile!) so I am making good progress. I feel that there is so much more to come and that I will get faster with each race that I run.
Driving back down from London Gatwick accross the rolling green hills of the south downs to my home in Brighton I realized how much I enjoy coming home for running and vacation. The countryside is so beautiful and clean and upon arriving at my house I can smell and see the ocean from my bedroom window.
On the running front there have been a couple of changes- the Rabat race in Morocco didn't work out in the end- more Moroccom's entered at the last minute so I was squeezed out. This may have woked in my favor however as I probably needed at least 8 days to recover from my jet lag. I am now racing tomorrow night (18th) in London and the race is set up to be fast. 3 Australian athletes are running and going after the A standard in the 800m so I will get out there and go after the race with all my heart and hopefully post a fast time to open my campaign over here.
I am then flying to Morocco on Thursday (19th) for my race in Casablanca on Sunday 22nd which will be another 800m against a very strong field. I then return to England on Monday to prepare for a big effort in a 1500m race in the midlands of England.
So that is the full extent of my running endevors at the moment. On a day to day basis I am taking it easy, sleeping a lot, training hard, spending some time with my friends, family and on the phone to Priscilla. I am also enjoying a few cups of coffee at any one of the seven Starbucks that are in Brighton (they are taking over the World!).
I hope that everyone is working hard in bootcamp and running plenty of hill repeats :) I am looking forward to getting back to coaching you all on 20th July. Best wishes to you all.
Cheers,
Tim
Sunday, June 15, 2008
Trader Jo's Cook Book.
Quick and Healthy Meals from Trader Jo's $14.95 ($16.18 with tax)
By Jamie Davidson M.S.
Prepare Healthy Meals in 15 minutes or less!
New and easy recipes and options to help you get our of your "what to make for dinner" rut, featuring chicken, seafood and vegetarian recipes.
International Cuisine featuring delicious recipes and all nutritionally analyzed.
To purchase your book and have it brought to class (avoiding shipping and handling costs) please send me an e-mail at liesbet@contracostabootcamp.com.
To purchase the book and have it sent to you by mail please go to our: On-Line Store
Wednesday, June 11, 2008
Week of June 9th Fitness Test
For Time:
1/4 Mile Run (or approximate - consistant within classes)
21 Push Press
21 Push-Ups
21 Front Squats
15 Push Press
15 Push-Ups
15 Front Squats
9 Push Press
9 Push-Ups
9 Front Squats
Post your times. Make note of you class, weights used and Push-Up Method.
1/4 Mile Run (or approximate - consistant within classes)
21 Push Press
21 Push-Ups
21 Front Squats
15 Push Press
15 Push-Ups
15 Front Squats
9 Push Press
9 Push-Ups
9 Front Squats
Post your times. Make note of you class, weights used and Push-Up Method.
Wednesday, June 4, 2008
Week of June 2nd Fitness Test
Here was the Test for this week: Post your results as "comments"
5 rounds25 Kettle Bell (Dumbell) Swings
25 Sit-Ups (with roll under back)
25 Back Extensions2
5 Knees to Elbows (hang from bar, bring knees up as far as possible – in front of body and then to elbows if possible)
For time
(Danville did reverse flys instead of Knees to Elbows)
Hope you all had fun!
Remember FITNESS comes from training to preform better! Many people pursue "fitness" as a goal in inself and wonder why they find it so hard to stay motivated - why they work-out 5 days a week in a gym but still can't play soccer with thier kids without getting out of breath, and wonder why they hurt their back doing something so simple as picking up a box.
At boot camp we hold regular fitness tests - which are also amazing work-outs - in order to get you to push past your barriers, break new ground in your fitness, and give you something to "train" for. The tests allow you to measure your progress. doing the tests for "time" (speed) brings that "race" mentallity to the work-outs. It's this mentallity which will allow you to go from just looking fit - to actually being fit.
5 rounds25 Kettle Bell (Dumbell) Swings
25 Sit-Ups (with roll under back)
25 Back Extensions2
5 Knees to Elbows (hang from bar, bring knees up as far as possible – in front of body and then to elbows if possible)
For time
(Danville did reverse flys instead of Knees to Elbows)
Hope you all had fun!
Remember FITNESS comes from training to preform better! Many people pursue "fitness" as a goal in inself and wonder why they find it so hard to stay motivated - why they work-out 5 days a week in a gym but still can't play soccer with thier kids without getting out of breath, and wonder why they hurt their back doing something so simple as picking up a box.
At boot camp we hold regular fitness tests - which are also amazing work-outs - in order to get you to push past your barriers, break new ground in your fitness, and give you something to "train" for. The tests allow you to measure your progress. doing the tests for "time" (speed) brings that "race" mentallity to the work-outs. It's this mentallity which will allow you to go from just looking fit - to actually being fit.
Tuesday, June 3, 2008
Random - I know - May 23rd Fitness Test Results Lafayette 5:30am class
Ok Guys, this is random, but I just got handed these this weekend. These are your fitness test results for the May 23rd Lafayette 5:30am class.
The test was as follows:
800 meter run (2 laps)
50 Sit-Ups
50 Back Extensions
50 Sit-Ups
50 Back Extensions
50 Sit-Ups
50 Back Extensions
Participants modifications are noted
FOR TIME
Jann B. (1 lap, 30 reps/set) 19:00
Susan F. 20:54
Kristen K. (1 lap 30 reps/set) 22:11
Janice K. 25:54
Lori M. (1 lap 30reps/set) 21:02
Stephanie R. (1 lap 30/reps/set) 21:04
Lisa O. (30 reps/set) 20:55
Bess I. 25:25
Sue S.E. 25:44
Ruth S. 25:52
Excellent Everyone!
The test was as follows:
800 meter run (2 laps)
50 Sit-Ups
50 Back Extensions
50 Sit-Ups
50 Back Extensions
50 Sit-Ups
50 Back Extensions
Participants modifications are noted
FOR TIME
Jann B. (1 lap, 30 reps/set) 19:00
Susan F. 20:54
Kristen K. (1 lap 30 reps/set) 22:11
Janice K. 25:54
Lori M. (1 lap 30reps/set) 21:02
Stephanie R. (1 lap 30/reps/set) 21:04
Lisa O. (30 reps/set) 20:55
Bess I. 25:25
Sue S.E. 25:44
Ruth S. 25:52
Excellent Everyone!
Saturday, May 31, 2008
Friday May 30th at Boot Camp
Tim Hill's classes ran their way through sand and grass on this obstable course at the Rudgear 9am class.
All our locations have different terrain. If you always go to the same location, try a new one every once and a while. It's good to work-out at a different time of day, in a new area, and with a different instructor. You will have fun and challenge your body in new ways.
Danville's 5:30am class got their first taste of the work-out style of their new instructor Bernadette Child. She really brought out the team spirit in everyone. What did you guy's think?
Have a great weekend everyone!
Wednesday, May 28, 2008
May 28th Fitness Test
Good Day Boot Campers!
Todays Wednesday Fitness Test is as follows:
FOR TIME
1 Mile run
50 Dumbell Thrusters
50 Push-Ups
100 JumpRopes
Post your times. Specify Class, Weights Used and Push-Up Method. If you have your mile time seperate you may want to post that to. Add comments - how did you like the test?
Todays Wednesday Fitness Test is as follows:
FOR TIME
1 Mile run
50 Dumbell Thrusters
50 Push-Ups
100 JumpRopes
Post your times. Specify Class, Weights Used and Push-Up Method. If you have your mile time seperate you may want to post that to. Add comments - how did you like the test?
Sunday, May 25, 2008
Memorial Day Work-Out
Happy Memorial Day Everyone!
There is no class on Memorial Day - so here is your work-out for today to do on your own.
1. 5-10 minute warm-up run
2. Light Stretching
3. Strength Warm Up such as Squat, Curl, Press
5 rounds of the following four exercises for time (take breaks as needed - but don't move on from one exercise to the next until you have completed the 20 reps - and remember you are timing yourself, so go as fast as you can (while maintaining good form):
20 Push-Ups
20 Walking Lunges with a Press
20 Chair Dips, Reverse Flys or Pull-Ups (jumping pull-ups)Pick one and do the same one in each round.
20 Squats with weights
Post your times here on the blog. Include what weight you used and Push-Up Method.
Finish with a 5-10 minute light run and stretching.
Tim's time for the five rounds was 22:10. He used 25 pounds to 20 to 15 lb dumbells for the walking lunges, He did assisted dips and he used 25 pound dumbells for the squats. Here is what he looked like:
I forgot to check my time. I ran for the camera to get Tim finishing his last round. We think I was about 22 minutes. I used 5 pound dumbells (it was that or 15 pounds, the gym didn't have anything inbetween) for the walking lunges and the squats and did jumping pull-ups.
See you in class on Tuesday!
Liesbet
There is no class on Memorial Day - so here is your work-out for today to do on your own.
1. 5-10 minute warm-up run
2. Light Stretching
3. Strength Warm Up such as Squat, Curl, Press
5 rounds of the following four exercises for time (take breaks as needed - but don't move on from one exercise to the next until you have completed the 20 reps - and remember you are timing yourself, so go as fast as you can (while maintaining good form):
20 Push-Ups
20 Walking Lunges with a Press
20 Chair Dips, Reverse Flys or Pull-Ups (jumping pull-ups)Pick one and do the same one in each round.
20 Squats with weights
Post your times here on the blog. Include what weight you used and Push-Up Method.
Finish with a 5-10 minute light run and stretching.
Tim's time for the five rounds was 22:10. He used 25 pounds to 20 to 15 lb dumbells for the walking lunges, He did assisted dips and he used 25 pound dumbells for the squats. Here is what he looked like:
I forgot to check my time. I ran for the camera to get Tim finishing his last round. We think I was about 22 minutes. I used 5 pound dumbells (it was that or 15 pounds, the gym didn't have anything inbetween) for the walking lunges and the squats and did jumping pull-ups.
See you in class on Tuesday!
Liesbet
Monday, May 19, 2008
Starting out the week with a bang.
I don't know how Lafayette handled it - but there was a little moaning and groaning in the Rudgear Park Class this morning as everyone raced between Over Head-Squats, Jump Ups/Step Ups, Sumo High Pulls, and a 400m (approx) run (with steps), trying to see how many circuits they could complete in 20 minutes. Everyone did terrific and really gave their all. You guys inspire us instructors. You really put in a good effort and accomplish so much! How are you all liking the new format in the Tim H's classes? If you are in Moraga or the AM Heather Farms Class, don't worry, these work outs will be coming your way soon.
Thursday, May 15, 2008
It's a Hot Day at Boot Camp!
Welcome to our new boot camp blogger. Check daily for updates, boot camp tidbits, comments from your instructors and fellow boot campers.
The forecast is for 101 F today. WOW! It's really windy over here at Rudgear Park to. Strange weather we have these days.
The 9am Rudgear class toughed out the heat and worked on their running technique today. Check out this boot camper with a pretty darn good "POSE" in her run.
The forecast is for 101 F today. WOW! It's really windy over here at Rudgear Park to. Strange weather we have these days.
The 9am Rudgear class toughed out the heat and worked on their running technique today. Check out this boot camper with a pretty darn good "POSE" in her run.
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