Tag Archives: Bootcamp

Swedish Chef Talking

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I forgot to mention this earlier when I posted about my parent’s visit here in Calgary. BUT, the entire trip, (and since we were drinking tequila like it was a high-paying job), my mother and I talked to each other like we were the Swedish Chef.

I’m not even kidding, you guys. We were a-boom-shootin’ the entire time. Mom & I= hilarious. Tyler & Dad= thought we were crazeballs. I told Tyler he can’t get rid of me because I pretty much can’t go back to the States now. He’s stuck. Poor thing.

Today’s bootcamp: Sweaty.

We divided into 2 groups.

Round 1

Group 1 did 2 ab tabatas- the first was plank holds, and the second was sit-ups

..while Group 2 did pushups, ran down and back the field, bicep curls with tubing, down and back the field. They repeated this until Group 1 was done with both tabatas (8 minutes total)

Then, they switched.

Round 2

Group 1 did another 2 full tabatas of V-ups and Russian Twists

….while Group 2 did bent over rows, ran down and back, tricep extensions, ran down and back. Again, they repeated this until Group 1 was complete.

Then, switch again.

This actually took up our entire class time, because we had to run from our start point at the Y to the field, stretch, do the 2 rounds, stretch, then get back to the Y.

It doesn’t sound like much, but believe me, it was tough.

Post workout fuel: Banana-Blueb Smooth

Fantastic after a super hot-n-sweaty workout.

Check out this sign my mom got me:

Unless you fly here. Or drive over 4 hours. Then, you should stay.

This week’s song brings out my inner 14-year old. But I don’t play it once Tyler gets home. His ears would probably bleed.

And, guys:

I’m still waiting for requests on what to write for a future post. Do you want to know my life story? Well, you can go here for that. Do you want to know my opinion on country music? Tell you my favorite stores to shop? If I brush my teeth up/down back/forth? I’d be happy to answer! Lemme know!

Bootcamp with Tubing

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This week’s bootcamp incorporated a few moves I learned from the strength certification course on sunday. Here’s what we did:

Run from steps of Y to the curling club parking lot (1/2 mile)

  • Lateral leg lifts with tubing (30 sec)
  • Sumo squats w/ raised heels and chest level tubing pull

then we did running sets up the stairs

  • every step
  • every other step
  • left leg leads
  • right leg leads
  • x2

Everyone partnered up with only one piece of tubing between them. Partner one stands holding the end of the tubing with both hands straight out in front of them. Partner 2 stands to their right and grabs the other end of the tubing. On my call, partner 2 would do a side lunge away from partner 1 with a pull down of the tubing. The idea here is to force partner 1 to engage their abs and maintain their hold straight out in front of them. Partner two works upper body with the pull down AND the side lunge. After each partner takes turns to the right, we did a set of:

  • burpees (30 sec)
  • jog in place (30)
  • x2

Then we repeat the partner pull to the left and head to the stairs for another set of stair runs (same as above)

Next, we did seated rows with the tubing. Sitting on the ground with feet stretched out in front, place the tubing over the top of both feet. Wrap each end around your foot and bring it through the middle (between your feet) Grab the tubing in a place where you have good resistance, chest high and pull the tubing towards you (squeezing the pencil between your shoulder blades). We did these for a slow count, slower count, pulse, and hold.

We then did skip jumps for a distance, then back pedal (x2), then SPRINT down and back (x2)

Arms were next. Standing on the tubing, we did all the way down and halfway up bicep curls, full motion bicep curls, pulse, and hold. Then we did tricep extensions (hold the tubing with left hand behind you- near the small of your back. Grab other end of tubing- there will be slack- and extend the tubing over your head. Keep your right elbow close to your ear! Then switch arms. Then, do another set of bicep curls.

Cardio next! 30 seconds mountain climbers, 30 seconds jumping jacks (2).

Then, I had the class do one minute of pushups. After the minute, we grabbed our stuff and quickly ran to a grassy spot closer to the Y to do yet another one minute of pushups. This was really challenging!.

For abs, we did a set of V ups- ending with V ups w/a Russian twist. Lastly, we extended out legs, feet together and flexed, hands behind our heads with elbows hugging the head and did quick pulse crunches with a hold on my count.

Stretch.

Jog the rest of the way back to the Y.

Done!

I quickly just jotted this down so I wouldn’t forget it (and because I am using it for today’s bootcamp as well. Obviously it’s a complete new set of folks. I wouldn’t be repeating a workout for the same people!)

If you have any questions on the exercises above, let me know and I’d be more than happy to help out!

 

Boozy Bread and a Bootcamp Killer

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Ok, so I do have some blogworthy things from today. First up: eats.

Breakfast

Bananas Foster Bread with Brandy Icing

…and here’s the recipe:

Ingredients

  • 2 mashed ripe bananas
  • 1 cup packed brown sugar
  • 6 tbsp butter
  • 1/4 cup brandy (or cognac or dark rum or whatever’s leftover in your liquor cabinet)
  • 1/3 cup applesauce
  • 2 eggs
  • 1 1/2 cups flour
  • 3/4 tbsp baking soda
  • 1/2 tsp salt
  • 1/2 tsp cinnamon
  • 1/8 nutmeg or allspice or pumpkin pie spice (really, who cares?)
  • 1/3 cup powdered sugar

Directions

1. Preheat the oven to 350 degrees. Combine the mashed bananas, 1/2 brown sugar, 5 tbsp butter and 3 tbsp booze in a skillet. Heat until it starts to bubble. Remove from heat and place in a large bowl. Add applesauce, 1/2 cup brown sugar, and eggs. Stir until completely combines

2. In a separate bowl, combine flour, baking soda, salt, cinnamon and spice. Add the flour mixture to the banana mixture. Pour the batter in a greased 9×5 loaf pan. Bake for 1 hour. Remove from oven, and allow to cool before topping with icing.

3. For the icing, mix one tbsp booze with 1 tbsp butter and powdered sugar.

You’re Welcome.

******

Lunch

Greens with red pepper, pulled pork, bbq sauce and a teeny tiny bit of onion dressing.

Dinner

Scrambled eggs on a whole wheat english muffin and a glass of OJ.

Before today’s bootcamp, I took Layla for a super long walk. We went a route I had never taken before and it was really interesting to see some of the houses and whatnot. And I found a lake! No big deal.

I put together my bootcamp class this morning and I was itching all day to do it. Seriously, it has some pretty exciting stuff in it. So let’s get down to the nitty gritty:

Warm up: We jogged from the YMCA steps to a clear, grassy area. Then we stretched.

Round 1: Partner Burpee Suicides

Ahhhhhh, those are probably the best three words EVER. This is how it works: everyone gets a partner. Partner one gets in a plank position while partner two stands to their left. They do a burpee, hop over partner 1, do a burpee to their right, hop back over and do another burpee…etc. Once that person does 12 burpees, the partners switch. Once both partners have each done 12 burpees, they switch again and each do 9 burpees. Then they each to 6 burpees. Aka: awesomeness.

Round 2: 2 groups

The class is split in two groups. Group one continuously runs the perimeter of the field. Meanwhile, group two complete 2 exercises 2 times. First, they did a squat with alternating front kick for 45 seconds, rest for 15. Repeat. Then, they did one legged squat for 45 seconds, rest 15, switch legs and repeat. This was done after about 4 minutes, then the groups switched.

Round 3: Circuit Runthrough

Everyone started at a line. They got down in plank position, and walked their plank to the first marker (about 30 feet). Once they hit that marker, they got up and did walking lunges to the next marker (about 50 feet). At that marker, they completed 10 jumping jacks and backpedal to the start where they did 10 full bicycle crunches. I had the class do this three times through.

Round 4: Dominos

Everyone got in a circle, facing the middle. The entire group would continuously do walk outs (palms walking out in front of you until you are in a plank position, then walk your hands back in and up to standing). While this is being done, one person would do 3 burpees then run around the circle. When they got back to their place, they would join in the walkouts and the person to their left would do 3 burpees and run around the circle. This is done until each person in the circle has had their turn with 3 burpees and a run. (All the while, the rest of the group is doing walkouts.)

Round 5: AMRAP/EMOM (5 minutes)

AMRAP: As Many Rounds As Possible

EMOM: Every Minute On the Minute

This is how it goes down- Each person goes at their own pace. They strive to complete the following exercises over and over again. (Once you go through it all, start from the beginning and go through it again, and again…)

  • 10 pushups
  • 10 full situps
  • 10 squat jumps
  • 10 mountain climbers (L, R= 1)

Every minute, on the minute, I would yell “MINUTE!” and they had to stop what they were doing and complete 3 full burpees. Once they were done with the burpees, they would continue right where they left off with their AMRAP’s. I did this for 5 minutes.

Round 6: Dominos #2

Again, everyone was in a circle. This time, we were all on the ground doing crunches, while one person completed 3 burpees and ran around the circle, this would continue to the left until each person has had their turn at burpees.

Round 7: Quickfeet

I had the whole class do quickfeet as fast as they could. At random, I would yell “DOWN!” and they would have to drop and do one pushup. I did this for about 2 full minutes.

Class over.

I just got home from class so I could type this up, now I am off to the gym to get my workout in!

Exercise is Good!

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Today’s bootcamp was tabata central. We ran from the steps of the Y about 1/2 mile to a grassy area where we quickly stretched then got right to it. Instead of doing 8 reps of the same exercise, we would incorporate 2 exercises in each tabata, alternating the moves until 4 minutes were complete (reminder: tabatas are 20 sec work, 10 sec rest, repeated 8 times)

  • squats/180 degree jump squats
  • alternating front lunge/alternating side lunge
  • one legged hops (over lines in the parking lot)
  • spiderman planks/ plank ups
  • mountain climbers/quick feet
  • sit ups/reverse crunches

We stretched, then jogged back to the Y. It was a great workout because the work periods spike your heart rate and the rest times allow you to take one (or two) breaths before going back at it.

I had a few other tabatas planned, but we ran out of time. Shucks. I intended on completing them myself, but the clouds came, and rained on my parade. Literally.

Tomorrow’s workout will consist of more prolonged cardio bursts. It is super duper important to continually change up your workouts so that it keeps your muscles guessing. The last thing you want is for them to get comfortable with your exercises, otherwise you’re doing all those lunges for nothing (assuming, of course, that lunges would be all that you’re doing). Muscle Confusion!

As I am typing this, I just received one of those FWD emails from my mom and I thought it was cute to include in this post. Here it is:

WOMAN’S WEEK AT THE GYM

Dear Diary,

For my Valentine’s this year, my Sons purchased a week of personal training at the local health club.

Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.

I called the club and made my reservations with a personal trainer named Christo, who identified himself as a 26-year-old aerobicsinstructor and model for athletic clothing and swim wear.

Friends seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.

________________________________

MONDAY:

Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Christowaiting for me. He is something of a Greek god– with blond hair, dancing eyes, and a dazzling white smile. Woo Hoo!!

Christo gave me a tour and showed me the machines… I enjoyed watching the skillful way in which he conducted his aerobics class after my workout today. Very inspiring!

Christo was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around. This is going to be a FANTASTIC week!!

________________________________

TUESDAY:

I drank a whole pot of coffee, but I finally made it out the door. Christo made me lie on my back and push a heavy iron bar into the air then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. His rewarding smile made it all worthwhile. I feel GREAT! It’s a whole new life for me.

_______________________________

WEDNESDAY:

The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn’t try to steer or stop. I parked on top of a GEO in the club parking lot.

Christo was impatient with me, insisting that my screams bothered other club members.. His voice is a little too perky for that early in the morning and when he scolds, he gets this nasally whine that is VERY annoying.

My chest hurt when I got on the treadmill, so Christo put me on the stair monster. Why would anyone invent a machine to simulate an activity rendered obsolete by elevators? Christo told me it would help me get in shape and enjoy life. He said some other crap too.

_______________________________

THURSDAY:

Butt hole was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I couldn’t help being a half an hour late– it took me that long to tie my shoes. He took me to work out with dumbbells. When he was not looking, I ran and hid in the restroom. He sent some skinny witch to find me. Then, as punishment, he put me on the rowing machine– which I sank.

_________________________________

FRIDAY:

I hate that jerk Christo more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic, little aerobics instructor. If there was a part of my body I could move without unbearable pain, I would beat him with it.

Christo wanted me to work on my triceps. I don’t have any triceps! And if you don’t want dents in the floor, don’t hand me the darn barbells or anything that weighs more than a sandwich. The treadmill flung me off and I landed on a health and nutritionteacher. Why couldn’t it have been someone softer, like the drama coach or the choir director?

________________________________

SATURDAY:

Satan left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing his voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.

________________________________

SUNDAY:

I’m having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my SONS will choose a gift for me that is fun– like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!! 

So, that, my friends, is what I will leave you with. Keep at it at the gym, or wherever you get your groove on. Exercise is so good!

This post is brought to you by the awesome s’mores parfait I just ate. (Chocolate pudding- made with almond milk, graham cracker crumbs, and fluff). As soon as I hit Publish, I will be bounding down the hall-scaring Tyler and the dog- and jumping up and down/doing ab work on the stability ball until I pass out.

Fantastic Friday

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Well hello there.

This Friday morning has been just as grand as Monday morning.

I got in a quick interval workout at home, watched The Pauly D Project, and took Layla for a hike at Nose Hill Park.

My glutes, quads and Hammies are super sore from yesterday’s burnin’ workout, but this hike really helped. It was a little chilly, but after a few minutes at a brisk pace, I was ready to peel off some layers. We saw lots of deer too. Actually, Layla didn’t…which is good because I would have probably lost my arm once she took off after them.

Another reason why today is good: I am now 5 days clean of sweets. Pretty awesome if you ask me. If I have a craving, I satisfy it with strawbs or mango…sweet, but not stick-to-your-hips sweet. Phew.

3rd reason: Im on my way downtown in a few minutes to get all my paperwork done for the Y then I am meeting with my Wednesday afternoon co-instructor and we are going through a mock workout. I have two different ones planned- we’ll see what she goes for!

4th: I really really really want a pair of these

Like, seriously, I really want them. Talk about a conversation starter.

5th: Since I will be teaching an outdoor bootcamp AND I have been out for long hikes and walks with Layla, I really want to get something that’s easy to carry all my necessities in (phone, keys, chapstick)

I can’t decide between a Spibelt or and Armpocket. Does anybody have either of these? Any input would be really appreciated!

Last, but not least, my new tunes for the week:

(Only two explicit songs! I’m so tame)

And on that note, I am going to whip up a smoothie and hit the road….Jack.