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 Debbie Rock - plank hold - 7:09. CRAZY!

Caren, JeriBeth and Cindy - sun is setting and the light is beautiful. No better place to be than on a rower outside the gym.

No, Mary Jo, that is not what is meant by me telling you to "kiss the ball with your butt to achieve the proper depth for your air squat. Good try. But no.

Sonia - your pushup form is perfect.

Welcome Sherrin to boot camp!!!

I got alot of questions regarding how to breathe properly while running, especially now that it is colder.

1.  The most important thing to practice is to breathe from your diaphragm.
     By using your diaphragm you guarantee the most air in and the most air out, increasing the amount of oxygen getting to your muscles.  To target your diaphragm while breathing, use what Optimal Breathing® Development Specialists (www.breathing.com) call the "squeeze and breathe technique."

     Place your hands at waist level, thumbs in the hollow of your back just above the hips, fingers extending around to the front. Squeeze your hands like you’re trying to pinch your fingers and thumb together and inhale into the area, trying to force them apart. That’s right, your stomach and back should go out on the inhale. Your lungs extend down farther in the back than they do in the front: we want 360-degree breathing. If you’re having trouble with the back thing, then lie down on your stomach, resting your forehead comfortably on your crossed arms. As you inhale slowly and deeply, try to expand your lower back. Visualizing helps. 

2.  Try slowing down before attempting to change your breathing.

3.  Focus on longer, deeper breaths.

4.  Focus on exhaling more fully. This will remove more CO₂ (Carbon Dioxide) and allow for deeper inhalations of O₂ (Oxygen).

5.  Allow air to enter through both the nose and mouth. This will allow for maximum O₂ intake.

6.  Aim to take three footsteps for every inhale, and two footsteps for every exhale (3:2 ratio).