Archive for the ‘Bootcamp’ Category
Physical Challenges can be a great way to get motivated in a group training class. Whether you’re competing against yourself or others your drive to improve will increase. Here is a look into Fitness By D’s first monthly challenge!
10:00 Airdyne Session. Get as many calories as you can in the time alloted.
Some of Jenn’s favorites
Exercise: “Power Clean, when you get it right it’s a very powerful and smooth lift, much like hitting the sweet spot of a baseball bat.”
Food: “Turkey Burger, It’s the perfect combo of good for you with a little cheat.”
Mantra: “Sure, why not?” “Without it I wouldn’t have run the Chicago Marathon
Jenn’s true feelings on the Airdyne and this challenge: “Love it, because it’s hard and because I have to lay off running for now, I’ve had to look to the Airdyne for my cardio confidence.”
Biggest Accomplishment in the gym? “Getting my first Deck Squat, it wasn’t pretty but I was so proud of myself.”
Future Goals? “Run more marathons, improve my pull-ups and 24″ box jumps. That’s it for now….”
Good work to all that competed!
Two honorable mentions:
Erin Kelly with 164 Calories
Amanda Burke with 143 Calories
Keep up the great work everyone! September’s Challenge is 100 Push ups for time. Chest to the floor for every rep to count! Good Luck!
The end of summer can be very bittersweet. While it’s sad to say goodbye to this warm season, there are a lot of exciting things that lye ahead for the fall. One of the best parts of the autumn months is how it can help you get back into your fitness program. Here are five reasons why you will be fit this fall.
1. Steady Schedule
Summer schedules are different for most people. The past three months have been filled with vacations, taking care of children that are out of school and summer work hours. September means getting back into your regular schedule, which makes it easier to plan time to work-out. Consistency is the key to getting and staying on track with your fitness regimen.
2. Fantastic Weather
Fall weather can be very motivating. The cool air is great for outdoor bootcamps, walking, running and biking. Remember those 90 degree days when you either skipped your run or opted for the treadmill. In the fall, overheating isn’t a big concern.
3. Autumn Activities
With a new season comes new activities. In the fall you can say goodbye to sitting in your air-conditioned house and step outside for a walk in the park to look at the fall foliage. Some other activities to enjoy are apple and pumpkin picking, hiking or getting into the spirit of Halloween with a walking ghost tour.
4. Road Races
Fall is a popular time for local road races. Many race directors schedule their events during the autumn months. The attendance is higher because of the great weather and availability people tend to have in the fall. Take advantage of these racing opportunities. On Cool Running you can find local 5Ks, 10Ks, Half-marathons and more.
5. Calm Before The Storm
Remind yourself of how crazy December can be. The holidays will be filled with food, shopping, parties and lots of chances for you to veer off of the track to reaching your fitness goals. Use the next couple of months to stay dedicated and motivated to improving your health. Take advantage of everything the fall has to offer before you become consumed with the holiday season.
Use the fall season to get back into fitness and have some fun while you do it!
Yoga, Boot Camp, Boxing, Piloxing, Turbo Super Charged Fit Club, there are so many choices for fitness classes these days. While I believe it’s important to try new things, don’t bite off more than you can chew.
If you have a Boxing class at 9 on Saturdays, don’t schedule a pilates session at 11 the same day. You may not realize it but you will not be giving your all in either of those classes.
Even if you feel like you have the energy to endure both sessions, mentally you will be holding back. You may work up a good sweat in the boxing class, but that pilates session will be in the back of your mind. Then when you do get to pilates, chances are you won’t be performing at the best level that you’re capable of. Don’t overbook yourself!
When you walk into a class or work-out session leave everything at the door. Focus on the task at hand and give it everything you have. Don’t think about the other classes you want to try, or the run you are going to do tomorrow. Engage in the work you are doing in that moment. You will get better results from the class you’re doing and you’ll feel like you got a great work-out at the end of the session.
Stop Looking For The Next Best Thing
Take responsibility for your results. New fitness classes and gimmicks come out daily, it’s not the class that is going to do all the work for you. You are the one that has to put the effort in. Find a class that you feel motivated and supported in. Then give it a fair shot. If your results are slow or not happening talk to the instructor or other members of the class that have had success, don’t look for what you think will be the next best thing.
Sample One At A Time
If there is a class you’re interested in, give it a trial run. Test out one class at a time. It’s difficult to make a decision when you have 3 different classes going at one time. This will allow you try the class a few times and make an informed decision on whether it’s a good fit for you or not. Each session may be different depending on the class, it’s important to try it more than once. This will be easier to do if your schedule is clear and you aren’t trying to jam in a run followed by yoga followed by body pump followed by the new class that you’re best friend is in.
To get the best results from your fitness classes, learn to enjoy the variety without putting too much on your plate at one time.
Everyone has different strengths and weaknesses. You may be able to do push-ups all day, but the thought of jumping up onto a box gets you in a tizzy. Maybe you rock at box jumps but you can’t seem to get your chest to the ground on a push up. Either scenario can do a number on your mental state in the gym.
It can be difficult to work on your weaknesses without getting frustrated. Especially if it’s an exercise you’ve been working on for a while. Here are a few tips on how to deal with your fitness frustrations.
The best way to get better at pull-ups is to practice pull-ups more often. It really is that simple. Do a modified version of the exercise you’re working on. Dedicate 10-15:00 each work-out session specifically for the exercise you want to improve on. If you work with a trainer ask them to spend some time with you on your trouble area, or come into your session a few minutes early to work on it yourself.
Improvements can take time. Remember improvements will take place if you put the effort in. It may take longer than you like to build up to the exercise you’re working on, but recognize that you get stronger and closer to your goal every-time you work at it. Go at your own pace and believe that you can get to the goal you want to accomplish. There should always be something you’re striving for, learn to be patient with your progress.
Do some exercise homework alone. The pressure of someone watching you try an exercise can be overwhelming. Even if your in a gym and no one is watching you, the thought of embarrassing yourself can get to be too much. Practice in the privacy of your own home. If your gym has a separate class room that isn’t being used try working on your exercise in there.
Be nice to yourself. If you beat yourself up every-time you try something new, you’ll be in for a bumpy ride. Be proud of the fact that you’re making an effort. Realize that every-time you work at something you’re improving. Maybe you didn’t get all the way to the floor on your push-up, but recognize if you’ve gotten down lower than you ever have before. Think back to when you first started exercising and the areas in which you’ve improved so far. Find something about yourself to praise and you will associate a positive feeling with the exercise you’re working on.
You’re body is an amazing machine, if you work hard you can accomplish anything you desire.
Are you bored with sit-ups and crunches? There are many ways to work your core besides these traditional exercises. Here are 5 ways to strengthen your stomach and back muscles.
1. Over Head Hold
Hold an object directly over your head or slightly behind. You can use anything that’s easy for you to grip, a dumbell, plate, barbell or any household item with a significant amount of weight. Anytime you’re holding something over your head you’re activating your core muscles. Make sure you are not holding your weight too far forward over your head. This will cause pain in your low back.
2. Overhead Walking Lunges
Hold a weight over your head and perform a standard walking lunge. Step out and bend both knees. Your front knee should not go past your front toe and your back knee should get as close to the ground as possible. Concentrate on bending down instead of forward. Drive off of your front leg to stand back up and repeat on your opposite leg. Make sure you’re keeping the weight directly over your head the whole time. The Overhead Walking lunge intensifies the activity in your core in comparison to the stationary Overhead Hold. Your stomach and back muscles will work harder in order to keep the weight up and over your head while your lunging.
3. Plank Hold
This core exercise is very effective and can be done anywhere. Position yourself on the ground as if you were starting a push-up. Make sure your elbows and wrists are directly underneath your shoulders and your body is in a straight line. Common mistakes are dropping your hips too low or hiking them up too high. A beginners modification for this exercise is to hold from your knees instead of your toes.
4. Plank Up/Downs
Start in a plank position. Stay on your toes and lower down to your forearms, then extend back up to your hands in the original plank position. Make sure your hips are staying level the whole time. Use a mat or towel underneath your arms. If you do these on the floor or outside you can get a burn mark on your forearms, be sure to use a mat of some kind.
5. Knees To Elbows
Hang from a pull up bar with your knees bent and your feet behind you. Use your core muscles to bring your knees up to your elbows or as high as you can get them. Bring your feet back behind you with your knees bent. Make sure you are not swinging your legs up, the momentum of the swing will take away from the core exercise.
Here is a 20:00 Total Body Work-Out with emphasis on your core muscles.
:30 Plank Up/Downs
:30 Plank Hold
*Beginners rest instead of the second plank hold
20x OH Walking Lunges (on each leg)
10x Knees To Elbows
15:00 As Many Rounds As Possible
:20 Overhead Hold/:10 Rest
A strong core is essential for a strong body. Don’t neglect these muscle groups!
Summer can be a busy time in your life. With your children out of school, vacations, family events and beach days it’s easy to slip out of your regular exercise habits. Read these tips on how to get back into a fitness regimen this summer.
Stop telling yourself you will start tomorrow, pick up the habit now. You can start your exercise program on any day of the week. There is no rule saying you have to start fresh on a Monday. Don’t put off your work-out another day, jump right into it.
You may have been up to working out 5-6 days a week at one point. That’s not where you have to start out. If you’re not working out at all start off with 2 days a week. For those of you that are getting in 1-2 days already try adding another day or two. Make a small commitment to yourself that you will do a little more than you did the week before.
Try Something New
A big reason people fall off of their exercise plan is because they are bored. They would rather be at the beach than their usual spot on the elliptical. Avoid this problem by trying something new. There are so many fitness classes available these days. If you are intimidated by starting with a class try an in-home work-out video.
Enlist A Friend
Sometimes we all need a little push. You may need someone to answer to other than yourself. Make a fitness date with a friend. There will be days when you won’t want to stick to your schedule, having a work-out buddy is just one more way to keep you on track.
Set A Goal
Working towards a specific goal will give your exercise regimen a lot more meaning. Evaluate where you are now and think of all the ways in which you would like to improve on your health and fitness level. Your goals can be anything from increasing flexibility to running a mile to doing 10 push ups. Write your goals down and keep working towards them.
Summer is an enjoyable and exciting time. It can also be a time where you get into the best shape of your life. Don’t wait until the fall to get serious about your health. Start now!
When you are pressed for time is your work-out the first thing to get cut from your to-do list?
Instead of skipping your exercise session cut down the duration and turn up the intensity. Try this 20:00 Boot Camp work-out. Give it everything you’ve got to get a great workout in half the time it usually takes you.
:20 Body Weight Squats/:10 Hold at the bottom of the squat
- Burpee Broad Jump
- Body Weight Squat
- Atomic Sit Up
When the timer starts do 1 repetition of each exercise, then 2 reps of each exercise, then 3 reps of each exercise. See how many rounds you can complete in 10:00.
:20 Bearcrawl/:10 Plank Hold
Body Weight Squats
When you are squatting be sure to go low enough. Place an object behind you about 12″ off of the ground. This will help you to keep your weight in your heels. Keep your shoulders back and look up the whole time you are squatting. Make sure you’re pushing your knees away from eachother when you come down and back up.
Burpee Broad Jump
Crouch down and place your hands on the ground and jump back into a plank. Do a push up, jump your feet up to where your hands are. Lastly jump as far forward as you can. The broad jump focuses on how far forward you can jump not how high.
Atomic Sit Up
Start seated, lean back and lift your feet off of the ground. Once you are balanced extend your legs all the way and lean your shoulders all the way back. Then bring your knees all the way into your chest. Use your core to help you balance while performing this exercise.
If any of these exercises don’t feel right, you may need more assistance with your form. If you are an experienced bootcamp participant, then this will be a good challenge for you.