Ladder Boot Camp Workout

Today’s workout was a challenging and fun one.  I like to change things up and keep my class participants engaged with a lot of variety in my workouts.  Today we did a ladder boot camp workout.  Ladder Bootcamp

It was about 45 minutes total including a warm up and cool down.  Weights were used for the strength exercises.  Start with a warm up of 2-3 minutes of jogging, jumping jacks, squats, toe touches or side lunges.  You could also bike or incline walk to warm up.  You will do 1 set of each exercise for 6 reps, 2nd set will be 12 reps, 3rd set will be 8 reps and the final set will be 16 reps.  Complete all sets in each block before moving on to the next block.  Always cool down and stretch following your workout.  Try this workout to change up your routine.

A Healthier Ice Cream Option

So it’s Saturday night and you are watching basketball with your family and you want to eat a pint of Ice Cream. Am I the only one who does this? I remember when I was a teenager my best friend Lisa and I would each buy a pint of some yummy ice cream and eat the entire pint. I could do that back then when I had the metabolism of a 16 year old. Now I have to be a little more cautious. So I decided to give Arctic Zero a try. I had some friends tell me about it and I was skeptical. I have seen it at the store but had not ever tried it. So we picked up a pint of the cookie dough flavor. I let my husband pick this time or I would have tried the cool mint chip. We turned on the game and tried our “ice cream.”

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Here is our review of this treat (we are not getting paid for this, I wish). The texture was not really ice cream like and there was not enough cookie dough for me. I like cookie dough! It isn’t really sweet, which is ok with me. I really liked it. It is low in calories, non-gmo, lactose free, and you can eat an entire pint for only 300 calories. I split it with the hubby this time though. We did sprinkle a little PB2 on top of it, which in my opinion made it even better. Overall, I would totally try it again. They have some yummy flavors like key lime pie, salted caramel, and the one I want to try next is chocolate peanut butter. I would recommend this if you are trying to stick to your macros but have a sweet tooth like my husband and I do.

Quiet Your Mind

Do you have that mantra that you always come back to during savasana in yoga?  I try to quiet my mind in savasana but sometimes it’s tough (are you with me here).  If you aren’t familiar with the savasana pose, you basically lay flat on your back on your yoga mat and try to relax your body and mind while still remaining present in the room.  I have heard that this is one of the hardest poses, but so good for us.  It can help relieve stress, depression, insomnia, tension, and many others mentioned by my yoga instructor.  One of the best tips my favorite yogi gave me was to have something to come back to or to focus on during this pose if you find your mind wandering.  

One of Proverbs 3125my favorite verses from the Bible is Proverbs 31:25.  I find myself repeating this in my head during this pose and anytime I need a little pick me up during the day.  It reminds me that I am a strong woman and no matter what lies ahead I need to be confident and not fear the future.  Have an amazing Sunday!  

 

Pre-Workout Eats

One of the most commonly asked questions I get by my participants in my fitness class is about what to eat before a workout, especially since my class is very early in the morning.  This has taken me a long time to figure out.  I had to do a lot of experimenting myself to figure out what worked for me.  I am not the type of person who can go to the gym in a fasted state like my hubby.  He drinks black coffee and is out the door to take my class.  I just can’t do that.  I have tried and I feel like I have more energy and perform so much better with a little something before I workout.  These are merely tips and suggestions of what works for me, but you may want to give a few of these a try.  Here are my top favorite pre-workout or pre-run foods with a recipe included.

  1. No Bake Energy Bites (recipe below)
  2. Rice Cakes with Nut Butter (optional top with sliced banana, drizzle with honey, or sprinkle raisins on top)
  3. Banana with Nut Butter
  4. 1 slice Ezekiel toast with coconut oil, sprinkled with Himalayan sea salt
  5. Oatmeal with Fruit (only when I have more time before my workout 1 hour or more)

This recipe was adapted from a lot of other recipes out there.  It was actually given to me by my mom who is also a fitness fanatic and runner.  For some reason though hers always taste better than mine (doesn’t mom’s food always taste better).  

Pre-Workout Energy Bites

  • 1 Cup Dry Quick Oats or Crispy Rice Cereal
  • 1/3 cup nut butter
  • 1/4 cup honey (can sub maple syrup or dates)
  • 1 scoop vanilla protein powder (I use Orgain Plant Based)
  • 3 TBS ground flax seeds
  • 3 TBS mini dark chocolate chips or cacao nibs
  • Optional:  Add 1/4 cup dried fruit
  • Mix together (I use my food processor) and roll into tablespoon size balls.  Refrigerate.  You may have to add a bit of water or almond milk if it is too dry.

Boot Camp Workout

Here is what we did today in our boot camp class.  It was a tough and fun workout.  I am eventually going to add videos and pictures to my workouts, but that may take me some time.  Enjoy this workout.  It can easily be done at home or the gym, or if you are lucky and have nice weather you could do this outside.  Bootcamp 30

Treadmill and Strength Workout

This is a great workout you can do at home or at the gym.  Sometimes running on the treadmill is a little boring for me.  I love incorporating running intervals into my strength training especially when I am training for a race or just trying to work on my speed.  This workout will target both speed work and hill running.  Enjoy!treadmill and strength

Happy Valentines Day

Today is Valentine’s Day and I feel so blessed that God has given me an amazing husband and two beautiful daughters.  I cannot even imagine my life without them.  So today, spend time with the ones you love and enjoy it.  Oh, and go eat some really good chocolate.  I am currently eating MooIMG_2331nstruck Chocolate given to me by my dad who lives in Portland, Oregon.  The dark chocolate truffles! YUMMY.

And now these three remain: faith, hope and love. But the greatest of these is love. 1 Corinthians 13:13

Friday Fave

I discovered a new treat that I am obsessed with. Lenny and Larry’s complete cookies.  I have always wanted to give these a try so I did.  The flavor I tried was double chocolate peanut butter swirl.  They are YUMMY.  There is two servings per cookie, so you have to be careful not to devour the entire thing in one sitting.  They are tasty, vegan, dairy free, soy free and non-gmo.  I originally bought them for my daughters, so that I could trick them into thinking I made cookies (yeah that didn’t work), but I ended up trying one and liking it.  They are pretty tasty and satisfy that baked goods craving I sometimes get and my daughters are in love with them too.  I can’t wait to try the other flavors and I think they have brownies too!  Who doesn’t want to try a healthy brownie topped with some banana “ice cream”.  

Arms and Abs Workout

Another day of teaching Insane Boot Camp at the gym.  Today’s focus was on arms and abs.  It was a great workout.  Most of the time was spent in the fat burning zone.  I love teaching this class because of the awesome people who take it.  They are so much fun. I am working on some really awesome work out graphics but until then here is what we did today.

Warm Up

  • 30 Second Jog
  • 30 Second Jack
  • 30 Second Butt Kickers
  • Arm Circles 30 Seconds Forward and 30 Seconds Backward

You will do each round 3 times, each exercise the round for 30 seconds.  Rest when needed in between rounds.

Round 1

  • Front Jabs (can use a light weight)
  • Jacks
  • High Knees
  • Push Ups

Round 2

  • Upper Cuts (can use a light weight) in sumo squat position
  • Weighted Jacks (hold one weight in your hands)
  • Scissors
  • Shoulder Press (appropriate weights)

Round 3

  • Skater Hops (can use a light weight in each hand)
  • Plank Hops (in plank position hop feet in and out to hands)
  • Alternating Front Kicks (be sure to keep the core tight)
  • Tricep Kickbacks (appropriate weights)

Round 4

  • Side Kicks Right Side 30 Sec.
  • Side Kicks Left Side 30 Sec.
  • Squat Jacks or Side to Side Squats
  • Mt Climbers (in plank)
  • Bicep Curls  (appropriate weights)

Abs

  • Plank 30 seconds
  • Russian Twists (optional weights) 30 seconds
  • Crunches 30 seconds
  • Right Side Crunch 30 Seconds
  • Left Side Crunch 30 Seconds

Cool Down and Stretch, be sure to stretch those arm muscles.

 

Running with Friends

I have always said that running is cheaper than therapy (I think I saw this saying on a T-Shirt).  That is so true.  Today I ran 3 miles with a friend who just started running.  She started a few months ago and she keeps getting faster with each run.  I am so proud of her! We normally follow Jeff Galloway’s run/walk plan and today we did a shorter run focusing on increasing our speed.  We did 3 miles in 28 minutes.  I was glad she was there for me mentally and I am glad I got the chance to push her a bit too.  My tips for new runners are to find a plan that you like and use it.  Don’t feel intimidated.  When I first started running I could barely run 1 mile and so I quit.  Now I am totally addicted to running especially with friends.  Find a friend to run with who can help you or push you when you need it.  If you don’t have a friend find a local running group.  Most running shoe stores can connect you with a running group.  Keep track of those miles.  This shows your accomplishment and can be a form of motivation.  Sign up for a short race to have a goal.  And most of all just go out for a run and enjoy it.  Don’t get too mental.  So go out for a run with a friend and enjoy it! 

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A few of my friends I run with.  They are so awesome!