The Fall "Fall Off Fast" Nutrition Challenge begins Tuesday, September 6th. All of the guidelines for the Challenge are explained on the Events page. There will be a nutrition seminar this Saturday, September 3rd at 8:00 am at the gym. You do not have to be participatng in the Challenge to attend the seminar.  

Group stretch by hanging bands off the pullup bars.

5:30 pm boot camp class hanging out in the shade. This heat is getting OLD.

We will not be having boot camp workouts on Labor Day, Monday Sept. 5^th. 

Go outside and play. Climb a mountain, go for a run.

     The September “Fall off Fast” Nutrition Challenge will officially begin Tuesday, September 6^th. It will last for 21 days, ending on Monday, September 26^th.   The website will have all the details tomorrow evening. We will not be messing around during this challenge.

     Your only job will be to EAT. GOOD. FOOD. The only way this will work is if you give it a  full 21 days, no cheats, slips or “special occasions”.

     There will be Challenge kick off meeting Saturday, September 3^rd at 8:30 am. Please rsvp if you are going to participate.


Upcoming Events: Red Rocks 9/11 Stair Climb. This is the 10th anniversary of the day the Towers fell. Ann, Jerri, Jenn and Paula are going - who else would like to go?

Janet completed her FIRST 5K yesterday! 

I asked her to tell her story for us and here is what she had to say:

     "I joined Boot Camp in May 2011. I knew I needed to do something. I had been putting on weight and my blood pressure was climbing in spite of medication.

     The Saturday orientation was a real eye-opener.  Until then I thought I was in half-way decent shape for 55.  Robyn had us do coffin sit ups and I couldn't even get up off the floor!       The first time we ran around the building I had to stop and walk.  Now, 3 months later, I can run the hill and the mile without stopping and I'm planning to run/walk my first 5K at the end of the month.  I never thought of myself as a runner, but now I look forward to running in my neighborhood on the weekends. One of the joys of boot camp is discovering that you can do things you didn't think you could do, and watching all the women around you make their own discoveries.  Robyn knows how to push you just enough to get you to that next level.  I also like the way the women encourage each other and celebrate even the small victories.

   I've lost weight and inches by following The Zone diet.  I like it because there are no forbidden foods and it's easy to follow.  It encourages me to eat more fruits and vegetables.

     Rather than increasing my blood pressure medication, I have been able to cut it in half and I hope to go off of it completely eventually. I have so much more energy and I can keep up with all of the demands on my life."

You are an inspiration for us all Janet !!!!  You have shown all of us that anythng is possible and attitude is everything.

Weekly Shout-Outs:  Shannon: "Stuck the take off and the landing" over and over again on the 16" box! Alisha: completed the hellish "Fight Gone Bad" workout as prescribed. Both HUGE accomplishments!!! Sara: 5 kipping pullups and her first tear!

Happy Birthday Pam!!! We loved doing 4 rounds of a 530m run, 25 dolphin abs, 58 boxer abs and 53 hip extensions. Just LOVED it. Thank god you weren't turning 60.

 

Congratulations Lynne, Jerri, Paula, Jenn and Ann for completing the Diva Dash last weekend. For starting out to be non-runners, they sure can run now. Jerri and Ann are running 100 miles this month and Paula and Jenn are running the Chicago marathon in October.

Weekly Shout-Outs: Vic: 63 Double unders in a row, Sandy: ran 800m without stopping, Jen: Did her first workout Rx'd: 35# kb, 20" box height and 14# wall ball in the workout "Easy Does It Erin!"

Good Luck to Jerri, Ann, Paula and Lynne in the "Diva Dash" half-marathon in Beaver Creek Sunday. Have fun Bridgette and Charlotte in the Warrior Dash this weekend!

 Another week in the world of boot camp.  200m ball throw, farmer walk, kb swings, bos jumps, wall ball, ring dips and REST at the end of it all.

Weekly Shout-Outs: Deborah: max bar hold 8 mins. Ann and Jerri are running 100 miles during the month of August. Jenn and Dani completed the Wild West Relay in 32 hours this weekend. Vicki and Janet ran the entire 800m hill run without stopping.

Max. Overhead Bar holds. Deborah held a 33# barbell over her head for 8:00 minutes.

That is just wrong.

We all left and went to Starbucks. She was still holding that dang bar over her head. Who knew? She, of course, has the time to beat.

Erin and Shannon gave her a run for her money tho.

The day Diane started boot camp, she cut caffeine, sugar, dairy, alcohol, chocolate, white and processed food from her diet. She also ate only low glycemic foods. Now, in just 2 months, she has lost 12 pounds, 7% percent bodyfat, 1.5" from her arms, 1.5 " from her waist, 1" from her hips and 1" from her quads. Her metabolic age has gone from 40 to 41! 

You can see those same kind of results! The "Falling Off Fast" Challenge begins September 1st. It will last only 4 weeks. The real challenge is to be able to eat that "clean" for 4 weeks. Stay tuned for details. You will have alot of support during the challenge in order for you to stay on track. COME ON !!! Its only 4 weeks!! 

     This week I have included a couple of the Olympic lifts to our workouts (overhead squat and deadlift). What did you think? I want to start including (and therefore practicing) more of them. This includes the clean, clean and jerk, snatch, push press, sumo deadlift high pull, and thruster.     

     You have already done all these movements with either dumbbells or kettlebells. I want you to be able to up your game, expand your horizons and have even more variety in your workouts.  If you have absolutely no interest in using a barbell, you can stick with dumbbells or kettlebells, but we will still practice. Only by practice do we move better and therefore be able to lift heavier (which is part of the reason we get stronger). NO you will not bulk up and look like a body builder freak person.

If you want to read more about the benefits of the Olympic lifts, click here:

 

     Got callouses? These darn things grow fast on the inside of our hands as we do pullups, toes to bar, kettlebell swings....if you do not keep them under control they will tear, and bleed, and sting. I found this great callous remover at Walgreens. It's called the "Tweezerman" and is made by Solingen. Check it out. It is saving my hands. 

Congratulations Charlotte for completing your first 5K run this weekend, and for running the entire distance!!!

Congratulations go out to Janet for winning the Spring "Leaning" Challenge!  Over the past 8 weeks she has lost 9 pounds, 5 percent bodyfat and 6.5 inches!  Points were awarded for logging and turning in a food journal, attending boot camp workouts, exercising outside of boot camp, and the most weight, bodyfat and inches lost. Along with a transformed physique, Janet received all the money in the kitty ($280) as well as half off her boot camp membership for August.   

Congratulations Jeri for taking 2nd place in the Challenge! Jeri lost 8 pounds, 3 percent bodyfat and 5 inches. She received $30 off her boot camp membership for August.

A Shout-Out goes out to Caren for winning 3rd place. She lost 1 pound, 2 percent bodyfat and 4.5 inches! For a woman who is already in great shape, 2 percent bodyfat and 4.5 inches is alot!  She received $20 off her membership for August.

The Summer Leaning Challenge will end tomorrow. Fitness evals will be held Saturday at 9:30. The winner will be announced Saturday afternoon. Stay tuned for details of the Fall "Fall Off" Challenge! 

Weekly Shout-Outs:  Ann and Jerri ran 7 miles for the first time yesterday!

Vicki is an inspiration during her transformation. She is not the same woman that first walked into our doors two months ago. This morning she did her pullups with a blue and purple band (moving up from a breen band), the pushup part of her burpees with a 16" box (rather than a 20" box) and a 26# kettlebell. She is CRAZY strong. And 62 years old.