Tuesday, August 31, 2010
Highland Village AM Boot Campers of the Day
Way to go: Daryle Currie, Missy Nicholson, Julie Hajda. You ladies killed this morning's workout.
Highland Village PM Boot Camper of the Day
Congrats Adriana Rodriguez!
Adriana brought week 4 intensity and was on fire for the whole workout. Way to go girl!
Adriana brought week 4 intensity and was on fire for the whole workout. Way to go girl!
Monday, August 30, 2010
Coppell Boot Camper of the Day
Monday - Yahoo!!
Nice job Nichole Bentley!
Nichole had great form and intensity through the entire workout. Way to go!
Nice job Nichole Bentley!
Nichole had great form and intensity through the entire workout. Way to go!
Sunday, August 29, 2010
Coppell Boot Camper of the Day
Prathyusha Sylvada!
Your continuous improvement is nothing short of inspiring. Way to work hard on today's workout. Great job!
Your continuous improvement is nothing short of inspiring. Way to work hard on today's workout. Great job!
Highland Village PM Boot Camper of the Day
Thursday
Congrats Felicia Abdullah!
Great intensity and way to lead. Thanks for bringing and encouraging your guest!
Congrats Felicia Abdullah!
Great intensity and way to lead. Thanks for bringing and encouraging your guest!
Thursday, August 26, 2010
Highland Village AM Boot Camper of the Day
Congrats Missy Nicholson - Great job on the challenge workout. Way to rack up the runs for your team!
Wednesday, August 25, 2010
Coppell Boot Campers of the Day
Congrats Linda Moore & Pamela Nourvle!
You were super encouraging and pushed each other through finishers. Again everyone brought their A game so I couldn't select BCOD on performance alone because the entire class rocked it!
You were super encouraging and pushed each other through finishers. Again everyone brought their A game so I couldn't select BCOD on performance alone because the entire class rocked it!
Tuesday, August 24, 2010
Highland Village AM Boot Camper of the Day
Congrats Julie Hajda!
Way to bump up the intensity and progress to higher level variations. Keep it up!
Way to bump up the intensity and progress to higher level variations. Keep it up!
Highland Village PM Boot Campers of the Day
Monday
Way to go: Tricia Duhon, Calandra Lewis, and Felicia Abdullah!
These ladies were super encouraging to their partners during finishers....cheering them on verbally and pushing them to finish strong.
Way to go: Tricia Duhon, Calandra Lewis, and Felicia Abdullah!
These ladies were super encouraging to their partners during finishers....cheering them on verbally and pushing them to finish strong.
Monday, August 23, 2010
Coppell Boot Camper of the Day
Congrats Nancy Everett!
Nancy, you are nothing short of inspirational. Way to continue to get after it with every workout.
Nancy, you are nothing short of inspirational. Way to continue to get after it with every workout.
Friday, August 20, 2010
Coppell AM Boot Campers of the Day
Friday
Way to go Nichole Bentley and Pamela Nourvle!
Great intensity. Way to push each other through that finisher.... talk about team work!
Way to go Nichole Bentley and Pamela Nourvle!
Great intensity. Way to push each other through that finisher.... talk about team work!
Fat Burning Boot Camp Cardio Workouts
Boot Camp Cardio Workouts
These are the fat blasting workouts I am doing for the next few weeks. They are kicking my rear and getting my conditioning through the roof. Every Friday, a few brave souls join me in this workout. Follow along at home if you like. Guaranteed to be a fat burning sweat fest. If you are resting more than a minute, that means you need to do a harder version of the exercises.
Workout A
Burpee Variations
Skater Hop Variations
Drop Squat Variations
Mountain Climber Variations
Do up to 10 2-minute rounds. Set your gymboss for 2 minutes and press start or press play on your Workout Muse music. Do 10 of each of the exercises back to back with no rest. Rest for the remainder of the 2 minutes then start again. Do this up to 10 times for a 20 minute workout.
Workout B
Box Jump Variations (if you don't know what these are, do jump squats instead)
Plank Jack Variations (if you don't know what these are, do belly blasters)
Lunge Jump Variations
Tuck Jump Variations (if you don't know what these are, do high knees instead)
Do up to 10 2-minute rounds. Set your gymboss for 2 minutes and press start or press play on your Workout Muse music. Do 10 of each of the exercises back to back with no rest. Rest for the remainder of the 2 minutes then start again. Do this up to 10 times for a 20 minute workout.
If you don't have a Gymboss, order one here.
http://tinyurl.com/lda88t
Trust me, it is no fun trying to watch the stopwatch and do these workouts at the same time. They are hard!
Even better, you can get high intensity boot camp music that will tell you when to start and stop for this exact interval protocol. Get your workout music here:
http://www.greatshapefitclub.workoutmuse.com/music/kettlebell-kaos-continuous-20-minutes-soundtrack-digital-downloads
This soundtrack even comes with free Kettlebell workouts as well. Definitely a great buy!
TRY THE WORKOUT AND LET ME KNOW WHAT YOU THINK BELOW IN THE COMMENTS SECTION.
These are the fat blasting workouts I am doing for the next few weeks. They are kicking my rear and getting my conditioning through the roof. Every Friday, a few brave souls join me in this workout. Follow along at home if you like. Guaranteed to be a fat burning sweat fest. If you are resting more than a minute, that means you need to do a harder version of the exercises.
Workout A
Burpee Variations
Skater Hop Variations
Drop Squat Variations
Mountain Climber Variations
Do up to 10 2-minute rounds. Set your gymboss for 2 minutes and press start or press play on your Workout Muse music. Do 10 of each of the exercises back to back with no rest. Rest for the remainder of the 2 minutes then start again. Do this up to 10 times for a 20 minute workout.
Workout B
Box Jump Variations (if you don't know what these are, do jump squats instead)
Plank Jack Variations (if you don't know what these are, do belly blasters)
Lunge Jump Variations
Tuck Jump Variations (if you don't know what these are, do high knees instead)
Do up to 10 2-minute rounds. Set your gymboss for 2 minutes and press start or press play on your Workout Muse music. Do 10 of each of the exercises back to back with no rest. Rest for the remainder of the 2 minutes then start again. Do this up to 10 times for a 20 minute workout.
If you don't have a Gymboss, order one here.
http://tinyurl.com/lda88t
Trust me, it is no fun trying to watch the stopwatch and do these workouts at the same time. They are hard!
Even better, you can get high intensity boot camp music that will tell you when to start and stop for this exact interval protocol. Get your workout music here:
http://www.greatshapefitclub.workoutmuse.com/music/kettlebell-kaos-continuous-20-minutes-soundtrack-digital-downloads
This soundtrack even comes with free Kettlebell workouts as well. Definitely a great buy!
TRY THE WORKOUT AND LET ME KNOW WHAT YOU THINK BELOW IN THE COMMENTS SECTION.
Wednesday, August 18, 2010
Coppell Boot Camper of the Day
Wednesday
Boot Camper of the Day is Nancy Everett. Nancy continues to improve and bring focus and intensity to her workouts. After a short time in Fit Club, Nancy rocked out level 3 variations on the drop set workout today.
Congrats Nancy!
Boot Camper of the Day is Nancy Everett. Nancy continues to improve and bring focus and intensity to her workouts. After a short time in Fit Club, Nancy rocked out level 3 variations on the drop set workout today.
Congrats Nancy!
Tuesday, August 17, 2010
Highland Village AM Boot Camper of the Day
Tuesday
Nice job Kalpana Kelkar! You worked at level 3 intensity through out and you rocked your work out!
Nice job Kalpana Kelkar! You worked at level 3 intensity through out and you rocked your work out!
Highland Village PM Boot Campers of the Day
Way to go Felicia Abdullah & Michelle Coon.
You both had a consistent work out! You bumped up your efforts and pushed the envelope!
Good job!
You both had a consistent work out! You bumped up your efforts and pushed the envelope!
Good job!
Coppell Boot Camper of the Day
Monday A.M.
Congrats Linda Moore! You had a very good and very intense workout!
Keep it up
Congrats Linda Moore! You had a very good and very intense workout!
Keep it up
Friday, August 13, 2010
Fit Clubber Spotlight
We are so proud of Pamela Nourvle!
Not only does she tear it up in boot camp class but she is a leader outside of the class as well. Pamela was selected to represent Heels and Hills as part of their 2011 Run Team. Heels and Hills, Inc. was founded by Paula Robertson in 2006 as a 501C3 non-profit organization, dedicated to promoting and increasing involvement in women's fitness for both first timers and seasoned professionals in a fun and unintimidating atmosphere. We are so proud of you Pamela. Check out the announcement of her selection here:
http://www.heelsandhills.com/Social_Life/Run_Team_2011Season_members.html
Coppell AM Boot Camper of the Day
Congrats Tara Silver-Malyska!
Tara is make steady progress in her workouts- mastering the movements and pushing her intensity and focus with each workout.
Keep it up!
Tara is make steady progress in her workouts- mastering the movements and pushing her intensity and focus with each workout.
Keep it up!
Highland Village PM Boot Camper of the Day
Thursday
Way to go Kelli Podeyn!
Kelli's bumping up in progression levels each workout and putting in major work outside of the classroom. She is holding herself accountable for getting her conditioning work done and working dilligently on changing her nutrition habits for the better. Congrats Kelli!
Way to go Kelli Podeyn!
Kelli's bumping up in progression levels each workout and putting in major work outside of the classroom. She is holding herself accountable for getting her conditioning work done and working dilligently on changing her nutrition habits for the better. Congrats Kelli!
Thursday, August 12, 2010
Highland Village AM Boot Camper of the Day
Congrats LeeAnn Shannon:
Great intensity today... way to shine!
Great intensity today... way to shine!
Boot Camp Q and A
BOOT CAMP QUESTION:
I'm loving boot-camp. I've started walking more on off days and swimming when I can (walking laps in the pool). I'm really struggling with eating every 3 hours. I'm not hungry so I don't think about it. Maybe I should write it down? Or set a reminder in my phone? I'm at work or school or in the car most of the day. Do you have snack ideas that don't need to be refrigerated that I can throw in my purse and take with me?
CONCITA'S ANSWER:
Glad you are having a great experience. Congrats on the off day activity. The food part is a work in progress for most. Yes. Set a reminder in your phone if you need to do that. Be sure you are eating small portions. If you eat too much at once, you won't be hungry. Remember the key is to eat SMALL meals every 3 hours.
Protein portions should be about the size of the palm of your hand if it is meat, 6-8 ounces if it is yogurt or cottage cheese, 1-2 ounces if it is cheese, and about 6 egg whites or 1 egg and 3-4 whites. Fruit and starch servings should be about the size of a baseball for whole fruit, potatoes, and rice or 1/2 cup for cut fruit, pasta, etc. You can eat as many green veggies as it takes to make you full. Try paying attention to portions to see if that makes a difference. As you ensure you are consuming the proper portions and as your metabolism increases from the frequent meals combined with the metabolic exercises you do in class, you will be able to set the clock by your stomach instead of the other way around. Give it 2 weeks of consistency and you will be hungry when it is time to eat. That will be cause for celebration as it is proof that your metabolism is picking up.
As for convenient snacks for the car, I have a few suggestions but want to encourage you to not limit yourself to things that don't need refrigeration. Some of my most successful boot campers carry coolers with them. You have to see Tricia's cooler. It's quite large but keeps her on track with the food and she has the results to show for her dedication. Here are some ideas to begin with.
Prograde Lean Meal Replacement Shakes (can have powder in a bottle and add water)
http://greatshapefitclub.getprograde.com/meal-replacement.html
Larabars(whole food bars you can buy from Kroger, Vitamin Shoppe, etc)- (1 per day)
Apple and a piece of string cheese
Low sodium jerky (beef, turkey, or ostrich) and cut veggies
Greek Yogurt and berries
I'm loving boot-camp. I've started walking more on off days and swimming when I can (walking laps in the pool). I'm really struggling with eating every 3 hours. I'm not hungry so I don't think about it. Maybe I should write it down? Or set a reminder in my phone? I'm at work or school or in the car most of the day. Do you have snack ideas that don't need to be refrigerated that I can throw in my purse and take with me?
CONCITA'S ANSWER:
Glad you are having a great experience. Congrats on the off day activity. The food part is a work in progress for most. Yes. Set a reminder in your phone if you need to do that. Be sure you are eating small portions. If you eat too much at once, you won't be hungry. Remember the key is to eat SMALL meals every 3 hours.
Protein portions should be about the size of the palm of your hand if it is meat, 6-8 ounces if it is yogurt or cottage cheese, 1-2 ounces if it is cheese, and about 6 egg whites or 1 egg and 3-4 whites. Fruit and starch servings should be about the size of a baseball for whole fruit, potatoes, and rice or 1/2 cup for cut fruit, pasta, etc. You can eat as many green veggies as it takes to make you full. Try paying attention to portions to see if that makes a difference. As you ensure you are consuming the proper portions and as your metabolism increases from the frequent meals combined with the metabolic exercises you do in class, you will be able to set the clock by your stomach instead of the other way around. Give it 2 weeks of consistency and you will be hungry when it is time to eat. That will be cause for celebration as it is proof that your metabolism is picking up.
As for convenient snacks for the car, I have a few suggestions but want to encourage you to not limit yourself to things that don't need refrigeration. Some of my most successful boot campers carry coolers with them. You have to see Tricia's cooler. It's quite large but keeps her on track with the food and she has the results to show for her dedication. Here are some ideas to begin with.
Prograde Lean Meal Replacement Shakes (can have powder in a bottle and add water)
http://greatshapefitclub.getprograde.com/meal-replacement.html
Larabars(whole food bars you can buy from Kroger, Vitamin Shoppe, etc)- (1 per day)
Apple and a piece of string cheese
Low sodium jerky (beef, turkey, or ostrich) and cut veggies
Greek Yogurt and berries
Wednesday, August 11, 2010
Coppell Boot Campers of the Day
Congrats to Linda Moore & LaShai Hamilton!
Both ladies are newbies and brought the type of intensity and focus to today's workout that is befitting boot camp veterans. Way to start off strong ladies!
Both ladies are newbies and brought the type of intensity and focus to today's workout that is befitting boot camp veterans. Way to start off strong ladies!
Tuesday, August 10, 2010
Highland Village AM Boot Camper of the Day
Way to go Katie Murph!
You showed awesome intensity today. Keep it up!
You showed awesome intensity today. Keep it up!
Highland Village PM Boot Camper of the Day
Monday
Congrats to Cindy Selder! Cindy is back and she came back with a bang. Congratulations for your courage and determination.
Great workout tonight!
Congrats to Cindy Selder! Cindy is back and she came back with a bang. Congratulations for your courage and determination.
Great workout tonight!
Monday, August 9, 2010
Coppell AM Boot Camper of the Day
Congratulations Nancy Everett!
Great job and awesome focus during your workout on our first day back!
Keep it up!
Great job and awesome focus during your workout on our first day back!
Keep it up!
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