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This summarizes perfectly what Front Range Boot Camp is all about.

Sure, losing weight, inches and bodyfat is part of the deal (yes, you MUST eat right in order to have this happen), but I created boot camp primarily because:

     "If I am going to live to be 85 years old (and I INTEND to live to be 85 years old!), I want to be self-sufficient. I want to be strong, fast, coordinated, flexible, agile and able. I don't want to have to call my kids to help me lift things. I intend to continue to be hiking, running and skiing as I age. In order to do that, I HAVE TO take care of myself NOW. I do not have a choice. That is why I have a boot camp where we run, row and jump rope. Where we drag, throw, climb, push, pull and jump on things. Our bodies were designed to move like this. These are the movements of life. And by doing this it guarantees that I will move well for the rest of my life. YAY !!!  Robyn

A FIT woman is a POWERFUL woman.

     We all do it -    even our best made plans to eat healthy fail sometimes and we "cheat". Then we tear ourselves apart because of our choice (yes, it is A CHOICE).  Here are 3 things that you can do to recover quickly from it.

Have A Protein And Vegetable Day

 

     The very first thing that you should do if you encounter a setback is to have a high protein and vegetable day the next day. This will help to make up for the high influx of carbs that likely came in, helping you sustain a proper calorie balance between the two days.

Resist The Urge To Do Cardio Overload

     Many people will go this route and perform hours and hours of cardio training. This is only going to seriously stress the body out and will cause additional cortisol to flood your system.  Cortisol has the tendency to cause the body to store excess body fat, therefore having this present with the higher calorie intake you took in the day before isn’t going to be an ideal situation.

Focus On Moving Forward

     Put the set-back behind you. This is where many people go wrong – they feel like since they made one error, they’ve really blown it and are now on route to gaining back all the weight that they had lost once again. Instead, focus on what you’re going to do in the future to help prevent that same set-back from occurring. Was it a situation that set you off into an overeating frenzy?  Was it stress? Perhaps you need to work on your coping methods better?  Whatever the case, pinpoint why you suffered from the cheat set-back in the first place and then deal with it in a productive manner. This way, you can reduce your chances of cheating again.

By joining boot camp you have already made the effort to start your LIFE TRANSFORMING journey and you are damn well going to age strong, lean, self-sufficient, adventerous, graceful, joy-filled and beautiful. So there. Get in here. Daylights a burnin'.

 

Lindsey. Enough said.

     I am so thankful that I have a body that can perform well during my boot camp workouts, climb to the top of  14'ers without thinking twice, run the newest mountain trail right when it opens and go to yoga on a regular basis so that I stay flexible. I plan on living to a "ripe old age". And I plan on doing all of the activities I do today. So. I HAVE TO MAKE EXERCISE A PRIORITY IN MY DAILY LIFE. No matter how busy I get, no matter how many things are put on my to-do list, no matter what shows up during the day, no matter what trys to get in my way, I HAVE TO KEEP THE BIG PICTURE IN SIGHT.  I am aging. I want to be self-sufficient as I age. I don't want to have my age or my health stop me. Don't let this happen to you:

5 years goes by in a flash. You matter. Your life matters. Stop making excuses. We all have the same 24 hours in a day. Take one of them to get the exercise you need to live well as you age. Get to boot camp where you can jump, pull, push, drag, climb, swing, lift, run and row yourself younger every day.

Shout-Outs: Gerri: first rx'd workout 14# wall ball, 35# kettlebell, Shayne: hill mile time 10:01 to 9:30 to 8:43, Lisa F. hill mile/OH bar hold/Cindy rounds/power clean workout time 40:30 to 38:10, Vanessa 51:08 to 47:03.

So many ways to use barbells and pullup bars:

 Charlotte - Two minute overhead bar hold.

 Sara- we had to put ankle weights on her to try and keep her grounded:)

JJ - side to side L-raises.

News:
The 4:20-5:20 pm boot camp class will resume Monday, August 20th! This class, along with the 5:30-6:30 pm class, will meet on Mondays, Wednesdays and Thursdays.

The 6:30 am class will be yoga beginning Friday, August 24th.

 Janet - weighted box dips.

 Shayne - weighted russian twists.

Shannon - weighted box step-ups

 Sara - body weight one-arm handstand. We never really know what to think of her:)

Shout-Outs: Shannon started boot camp with the goal to run around the entire perimeter of the gym without stopping. Today she did just that! Double Unders: Katie M.: 12, Ashley: 20, Katie O.: 7  Meera: 5. Amy Bray won the last Body Transformation Challenge. She has continued to eat according to the Zone diet and has lost another 13 pounds in 4 weeks!

Yes. All of the above is TRUE. When was the last time you had regrets over your workout?

Shout-Outs go to all the women who did the "Pick Your Poison" workout yesterday. Some of the highlights: Kelley: 210 double unders, Charlotte: 210 wall ball, Kristen: 120 deadlift, Jessica: 325 pushups, Maria: 120 wall ball, Christie: 325 wall ball, Kristina: 78 pushup and 171 ball slam, Meera: 45 renegade row, 276 ball slam, Caren: 91 renegade row, Jennifer: 78 renegade row, Gabby: 378 wall ball, Katie: 91 box jump, Amy: 105 wtd. box step up, Shannon: 276 kettlebell swing, Liz: 153 wall ball, Janet: 210 ball slam and 32 cal row, Pam: 30 min cont. row, Heather: 171 ball slam, Cara: 168 deadlift, JJ: 300 ball slam.
Last time we did this workout was in April. Some noteables from then to now for the women who did the same exercise:
Gerri: 351 to 378 ball slam.
Shannon: 231 to 276 kettlebell swings.
Janet: 276, 15# ball slam to 210, 20#. She increased her weight 5#!
Kim: 300 to 351 ball slam.

The tires have been returned. Granted, they are chained together outside the gym, but at least they are back home. Thank all the women who came to boot camp today for helping me complete all the exercises that the ransom note required in order to ensure their safe return. Oh, that's right, you had to do them as they were the workout for the day:)

So there you go. Get yourself to boot camp, ESPECIALLY when your life gets crazy. And, when you reach for food, any food, pause and ask yourself:

• Am I tired?
• Am I stressed?
• Am I bored?
• Am I thirsty?

Or am I really hungry? Most of the time it is one of the above. If you choose to eat it anyway, pay attention to how it makes you FEEL.

• If you feel sluggish, bloated, gassy or tired after eating it, that food does not serve you. Eliminate it from your diet.
• If you choose to continue to eat it, don't degrade yourself. It was a CHOICE you made. Accept it and move on. Maybe next time you won't choose it.

So, someone loved the tires so much that they kidnapped them overnight and left a ransom note demanding that I perform a ridiculous number of ridiculous exercises in order to get them back!!!!!

Who was this mystery woman (women?) and don't they know that their demands will never be met without a price to be paid!

 Cara and Cindy

 Christie

Little Ezra helping his Grandma (your coach) set up the tires for Monday's workout

Shannon started boot camp with the goal of just wanting to run. This morning she made it to the top of North Table Mountain. In an hour. We are in awe of your continual "over-the-top" achievements. Not just how your body is changing, but how your LIFE is changing!

Intense week in boot camp. Long runs, throwing tires, deadlift, push press, ring dips, burpees and more.

 Christie and Charlotte - filthy and funny after Lisa's birthday workout.

 Welcome Heather to boot camp!

 Marcie - locks it out on her push press

Shannon - just keeps getting stronger and leaner. We are in awe of her continual transformation!

Shout-Outs go to Karen for completing her first workout in 35:45 and to Pam for running 95% of today's 2.5 mile loop around the neighborhood. And for doing 40 burpees, 160 situps and 160 squats along the way!

Charlotte sent over an intersting blog about finding balance within the dedication to your workouts, your nutrition, and your life. Check it out.

Lisa, Maria, Gerri and Vanessa are just 4 of the women in boot camp who are dedicated to their workouts, their nutrition and finding the balance of these in their lives now that the nutriotn challenge has ended.

Congratulations to Amy Bray and Charlotte Bassin who tied for 1st place and Lisa Folks and Vanessa Gonzalez who tied for 2nd place in the Body Transformation Nutrition Challenge!!!!! There were 32 women who started the Challenge and 27 who finished. Each finisher lost significant weight, bodyfat and inches while shaving up to a minute or more off their mile run/row times. In 27 days. I am in awe of your dedication to your self, your health and your fitness. And for your dedication to boot camp:) Remember, points were awarded as a PERCENTAGE of loss, not the acutal numbers. The actual numbers are expressed below:

Amy lost 14.4#, 8% bodyfat and 10".
Charlotte lost 16.4#, 6% bodyfat and 8.8".
Lisa lost 9.8#, 5% bodyfat, 6.75"
Vanessa lost 14.8#, 7% bodyfat, 9.25"

Here are the results of the rest of the finishers in alphabetical order:
Anna: 2% bodyfat, 2.5"
Cindy: 7.4#, 5% bodyfat, 4.75"
Heidi: 4.6#, 3% bodyfat, 3.75"
Gerri: 1.6#, 3% bodyat, 4.5"
Janet: 1.4#, 1% bodyfat, 2"
Jenelle: 12.4#, 1% bodyfat, 4.5"
Jeribeth: 6#, 4% bodyfat, 5"
Julie S.: 4% bodyfat, 4.5"
Julie W.: 3% bodyfat, 4"
Karen : 9.6#, 3% bodyfat, 4.5"
Kristina: 6.4#, 2% bodyfat, 3.75"
Lauren: 2% bodyfat, 3.75"
Leah: 2.6#, 3% bodyfat, 2"
Maria: 10.8#, 6% bodyfat, 7.25"
Meera: 3#, 4% bodyfat, 4"
Nicole: 5.4#, 3% bodyfat, 3.25"
Pamela: 6.2#, 3% bodyfat, 3.5"
Paula: 8.6#, 3% bodyfat, 3.5#
Tamara: 1.6#, 4% bodyfat, 4.5"
Trina: 3.6#, 3% bodyfat, 2.25"

Amy and Charlotte will split the first place cash and receive 50% off next month's boot camp investment. Lisa and Vanessa will split the second place cash and receive 20% off next month's boot camp investment. Everyone received a leaner, healthier and stronger body. And a new way of eating.

OMG. We are creating an elite group of female athletes at Front Range Boot Camp. Kudos to the women who shaved up to a minute off their hill mile time this am! Charlotte Bassin, Christie Myers, Lisa Folks, Tamara Merkert, Gabrielle Draper, Vanessa Folks Gonzalez, Janet Smith Wood, Jessica Hansen, Pamela Mackey, Nicole Piaski, Cindy Lacy, Jennifer Forker, Liz Mosser, Maurine Theme, Amy Youngman Bray, Katie Osse, Michelle Coffey, Meera Rosser, Gerri Jackson, Anne Robinson, Trina Fyffe, Paula Langhorst, Jeribeth Stevens, JJ Moss, Jeanne Dietz, Cara Burrola, Amy Hedgewood, Lindsey Drahota.

 5:20 am boot camp women

 6:30 am boot camp women

8:00 am boot camp women. Rock Stars - all of them

Shout-Outs: To those athletes who beat their previous "hill mile" time Monday as well as their "frontage road" mile time Wednesday by up to ONE MINUTE. Lisa Folks, Charlotte, Christie, Karen D., Tamara, Kelley, Maurine, Amy B., JJ, Jeanne, Katie O., Shayne, Cindy L., Janet, Deborah, Vanessa, Pamela, Lynne..... Geez. Crazy!

JJ Chin-ups

Heather Ring Pushups

Liz in the lead - running jump rope

And then there's Gerri ....

We are in week 2 of the Body Transformation Challenge and already I am witnessing bodies changing. You look lean and strong. Your performance in your workouts is increasing. Your eyes are bright and most of you are sleeping better. Wow. Who knew that changes could be felt in all areas of your life so rapidly? You are healing your body at the same time you are losing weight, inches and bodyfat. You don't need to be in the Challenge to clean up your diet. What are you waiting for?

 Katie and Karen - barbell push press and cleans. Stay tuned for another barbell workshop coming soon!

Shout-Outs: Lindsey: first double-under! Katie: first kipping pullup! Vanessa: decreased mile time by 2 minutes - and that is the hill mile! (Other mile time shout outs to come). Jenny: eliminated sugary drinks from her diet 3 mos. ago and has lost 12 lbs.!

Welcome Lluvia, Katie, Shayne, Michelle, Leah, Maurine, Heidi, Ladean, Julie, Charlette, Maria and Kristina to boot camp!

Thoughts on "Being" vs "Doing"

I have forgotten how to just "BE".  I have turned into a "DOING" machine and am tired. No, I am exhausted. To the bone. Exhausted. Four weeks ago I had my appendix out. In the meantime, my family has purged the contents of, and moved out of, the large house we had lived in for 20 years. We moved into a small townhouse and had a garage sale. Stayed up late and got up early, ate like crap. Slept like crap. Didn't rest. At all. (Shocker, I know).  I started doing workouts again this week (Thanks Amy and Lindsey!). This morning I headed out to conquer a nearby mountain trail and it conquered me. I was forcing myself to run even though I hurt. Everywhere. Even my mind hurt. So I walked. With my head down and my monkey mind blithering on about how many things I had to do to "catch up" with the life I left unfinished "before move". I stopped and realized  was not present AT ALL to the beauty I had put myself in. A breeze was blowing, the flowers were swaying, the birds were singing, the sky had not a cloud in it and I was busy ripping myself a new one because I was out here walking rather than at home getting my to-do list done.

At my new house I think I remember seeing a giant bathtub in the even more giant master bath, and a cushy lounge chair on the deck outside my bedroom. If I got all my work done, maybe I could try them out some day. Like Saturday maybe. Then I realized, you need to try them out TODAY. The most important thing I needed to do was to rest. So I did. I walked the rest of the way back to my car, came home, took a 2 hour nap, soaked in my new tub, wrote this blog.. Tonight maybe I will go out on my new deck and sit in that cushy chair. AND I FEEL SO MUCH BETTER having spent this afternoon practicing "being" rather than "doing". And the world did not end because of it.