Saturday, December 31, 2011

We will be closed Monday, January 2nd and will begin our 2012 "Year of Total Transformation" Tuesday January 3rd.

The "Winter Weight Off" 28 day Body Transformation Challenge begins Sunday, January 8th. The official kick-off nutrition seminar will be held Saturday January 7th at 9:00 am. The challenge guidelines are on the Events page.

So. What do you want to do this year?  More importantly, who do you want to BE this year? Rather than making a new year resolution, how about creating a new year INSPIRATION !! 

The word “resolution” has such a negative connotation that once we sentence ourselves with one, we promptly set ourselves up to fail. The word “inspiration” calls forth a sense of excitement, of possibility, of fun and achievement.

What inspires you this year? How can I support you in your quest to achieve that which inspires you?  If you have not already done so, start keeping a journal of your workouts, the completion time, the weights you used, the amount of sleep you are getting, what you are eating and how it is affecting your performance in the gym and in your life so that you can track your progress week by week and month by month.

During the month of January we will be documenting new baseline times for:
  • Double Unders in 3 minutes
  • Mile Run
  • Hill Run
  • 100 Burpees
  • 150 Wall Ball
  • 150 Ball Slam
  • Pullups in 1 minute
  • Pushups in 1 minute
  • Situps in 1 minute
  • Max Overhead Bar Hold
  • Workouts done in 2010

Wednesday, December 28, 2011



Sara - after a few attempts she finally sticks the landing on top of a 3' tall box.

Life is all about how you handle Plan B.
You know, the one where everything works out to be happily ever after.
But more often than not, I find myself dealing with the upside-down, inside-out version
where nothing goes as it should.

 This is where our daily training comes in. Boot camp does a lot more for us as individuals than just strengthen our bodies – it gives us an inner fortitude and strength that we can reach for when times get tough or when we are feeling down. When you push yourself in your workouts there is just no room left for lingering negative thoughts. These breaks of clarity can really help with the stress and anxiety that accompanies life’s ups and downs.

There are 3 directions that you can go from here.
1. Backwards. You can continue to do nothing to strengthen yourself, nothing to flex your determination, and watch as not just your body erodes but also the essential pieces of your inner self (namely your confidence, self esteem and sense of self worth) begin to flake off month by month and eventually break off in larger pieces. This path requires the least amount of exertion on your part, but it is by far the most painful. No matter what facade you put on it, there is a creeping pain that sets in when you turn your back so completely on your true potential in life. No matter how hard we try and ignore it mentally by distracting ourselves, or layer it over to insulate this deeply seeded pain, it becomes often so tender that people find themselves desperate to rid themselves of it.
2. Just holding on. You can hold your ground and for every step forward you usually take one back and vice versa. You are in that “safe zone” that we like to refer to as “normal” or “average”. You train sporadically, always seem to have an extra 5-10 pounds to lose, are always on “the verge” of realizing your higher potential, but seem to quit every time you see the faint outline of the changes you desire in yourself starting to take shape in the bathroom mirror. You have repeated this cycle so often that it has become a familiar dance, and you are beginning to harbour secret doubts that you might never achieve the breakthrough that you have been holding yourself back from for so long now. It’s frustrating and can be painful in it’s own right, but what do you really have to complain about – you are “normal” right? It’s too bad that you can’t shake that deep feeling that something is missing, and something wonderful is just beyond your grasp…
3. You train like a warrior – discipline is a constant choice, and sometimes it can be a fierce struggle, but this, just like the muscles in your body is becoming honed with repeated use. You get knocked down and back, but you always rise up and pick up the challenge. Completing your boot camp workout is a practice that represents so much more to you than just exercise. You can feel that “beating your personal best” has started to apply to all the areas of your life that were previously lacking energy and commitment. The effort, perseverance and strength that you have been developing in your workouts flow with growing intensity into your sense of self worth and it doesn’t stop there. You are more nimble at work and everything from your relationships to the farthest touch points of your life feel infused with greater potential.When you are living your life and you know that you are giving the pursuit of your dreams your max effort, there comes a profound sense of fulfilment that nourishes you in a way that makes life feel grand. It’s not about a dress size or a number on a scale – it’s about training for a life well lived.

Tuesday, December 20, 2011

     Sometimes the journey towards our goals passes through these stages where it seems like nothing is really taking place. We feel stuck, we might feel like nothing is happening to advance our progress. It’s often in these times that the greatest changes are taking place. So much of this process is about what goes on with us on the inside, and while we stare anxiously in the mirror for evidence of the physical changes, it’s actually what is happening on the inside that is the most powerful. Each day that we come to boot camp and really give 100% effort, we are building discipline, inner strength, perseverance and our ability to dedicate ourselves to things that really matter. Fat loss, toned muscles and all of they physical rewards of our daily training are really just the by-products of having the inner fortitude to stick it out day in day out. This inner power that we develop has the ability to touch every area of our lives, and the confidence it can lend each of us is truly just as transformative as all of the amazing physical results we experience together.

Wednesday, December 14, 2011

  Today I am going to start posting my "Thoughts for the Day" on the website. As we head toward the new year at break neck speed, it is important to stop at a red light every now and then and take a look around.
Today's thought:  Why the heck do we bust our butts every day in boot camp? Well, for your's truly it's because I plan on living to a very old age and if I am going to do that I want to be as self sufficient as possible. I want to be able to bend over and pick something up off the floor. I want to go to Sam's Club, buy a family size box of detergent and lift it to my car, and to my laundry room, by myself. I want to squat, climb, lift, pull, press, drag, jump and throw anything; all by myself.

     All of the exercises we do in boot camp include these movements. Boot camp makes us stronger, in every way. You want RESULTS and YOU are what delivers those results, one day at a time – every time you choose to come to boot camp and all the rest of the time that you choose to support your training by making diet choices that bring you closer to your goals (more on this later). You have everything inside of you that is needed to succeed in this and every other area of your life. Boot campers develop amazing “core strength”, which reaches far deeper than just our abs.  Each time we reach within for the ability to pound out that extra last rep, to ignoring that voice in our heads that tells us to quit, our ability to access our inner strength and confidence becomes easier.

Suzanne put down her 18# kettlebell today and picked up a 26#. Onward and upward Suzanne. That's what we're talking about!

Monday, December 12, 2011

The 1st Annual Boot Camp Holiday Party!
The women of the 6:30 am boot camp class
The women of the 8:00 am boot camp
 
 The women of the 5:20 am boot camp
Some more of the women in the 5:20 am boot camp because we missed them the first time!
 The women of the 5:30 pm boot camp
The Jenny's!

Sunday, December 11, 2011

Such beautiful women workout at Front Range boot camp! Last night's Christmas party was SO much fun. Since I continue to be technologically challenged, photos were taken by everyone But me, so I am waiting to have you send them ot me so I can post on Facebook. Also, thanks ALOT. I ended up taking a truck load of cookies home and had to freeze about 700 of them so I would not eat them. Thank God I have alot of family members close by to give them to.
Shannon continues her transformation. She is now down 19 pounds in 3 weeks, has lost 2 inches from her arms, 3.5 inches from her waist, 4.5 inches from her hips and 2.5 inches from her quads.
 Welcome Karen to boot camp!
 Julie - good looking form for beginning of push jerk: feet under hips, elbows high, arms in, bar resting on rack position...
Push jerk: arms locked out overhead, aligned beside ears, forward shin perpendicular, slight bend in rear leg with foot rotated outward.......
Jeanne - Wow. You look beautiful. Sculpted. Strong.

Friday, December 2, 2011

Give the gift of fitness, community, comraderie for Christmas this year! Gift certificates to Boot camp - what better gift is there?

Weekly Shout-Outs: Sara - 33 double Unders (up from 16!) Meera - 3 double unders!

 Jeanne - you are looking SO good! Your hard work in boot camp and your dedication to The Zone nutrition program is paying off!
Welcome Sarah to boot camp! What a great gift your friend got for you - boot camp!