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!