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Not Quite Boot Camp

Fri Apr 09, 2010 5:14 pm by Drew

I don't know that anyone will read this, but I'm going to say it anyway...

Starting Sunday, I'm getting off my butt and doing what I'm supposed to. For the past three weeks, I've been getting up early and going to the gym, but I haven't followed it up with cardio and diet. (Cardio - no excuse. Diet - its been a bit hectic)

So I'm making a public commitment to do better for at least the next …

[ Full reading ]

Comments: 3

FITNESS EXPO & BOOT CAMP

Sat Jan 16, 2010 8:02 pm by Bonnie

FITNESS EXPO AT THE MALL

BOOT CAMP AT 8:00AM IN THE NORTH LAWN AT THE MALL
MALL WALK WORKSHOP & MALL WALK AT 9:00AM
FITNESS EXPO 10AM-3PM

EVERYONE'S INVITED. Anyone who wants to work the booth, participate in group demonstrations, etc just let Bonnie know! Smile

Comments: 1

Come Run With Us

Fri Jan 15, 2010 7:54 pm by Drew

Marcus and I did the Walt Disney World half marathon on January 9. We both had done a half marathon before, but never in such a large group.

The run was great. It started outside EPCOT, ran over Disney roads, then through the Magic Kingdom (including running through Cinderella's castle), and back to EPCOT.

While it was fun, it would have been better in two ways: 1. not be so stinking cold …

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Comments: 10

Boot Camp is Over. Now What?

Fri Apr 09, 2010 3:53 pm by Drew

One of the worst things about boot camp is when it ends. Yes, it is wonderful to not have people yelling at you to "Hold Plank!!" for an hour, but what do you do after that in order to not lose the progress you made?

Let's get some ideas, people!

Comments: 3

A Shot of Motivation for those in need

Fri Apr 09, 2010 5:04 pm by Drew

A couple thoughts to motivate you in the hard times.

If you quit when things get hard, you will never realize exactly what you can do and how far you can go.

The saying goes "Pain is weakness leaving the body." I'd like to add that pain is also a way to remember that you were built for more than eating and sitting. I remember some of the days that were the hardest and I HATED …

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Comments: 0

Confession Corner

Fri Apr 09, 2010 4:01 pm by Drew

Okay, so I did boot camp last year. Three of them, in fact. Since then... let's just say I fell off the wagon and haven't tried to catch it till recently.

I went from 270 (1/09) to 237 (8/09), mostly because of boot camp. However, after August, I have done very little, except run occassionally. I'm back around 255. I CONFESS!!

I know that I am not the only one. Someone else 'fess up. …

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Comments: 0

First Leg day at maxxx

Tue Jan 19, 2010 10:09 pm by TrainerSteve

I just wanted to tell you guys how amazed I was at how well you all did today. Even though some of you got sick... you dug in deep and kept going. Jen W, I want you to regroup and come back tomorrow. You just need to eat more than celery. Clamydia, no more spaghetti dinners. You are all crazy. I really had to dig deep to come up with this crazy workout and you guys dominated it. Rock on …

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Comments: 0

DIET TALK FEB 13

Sat Jan 16, 2010 8:00 pm by Bonnie

Second and final diet talk at 10am at Longevity with Bonnie. We will be going over inbodies and diet troubleshooting. Bring your journals and inbodies.

Comments: 0

DIET TALK JAN 23

Sat Jan 16, 2010 7:59 pm by Bonnie

Diet talk at 10am at Longevity. You are required to attend ONE diet talk.

Comments: 0


KICK-BUTT KARDIO WORKOUT

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KICK-BUTT KARDIO WORKOUT

Post  Bonnie on Tue Apr 20, 2010 1:25 pm

CARDIO, LEG & BUTT WORKOUT ROUTINE WITH BONNIE

WARM-UP - 10 MINUTE POWER WALK

3-MINUTE POWER-UP SEGMENT
1st Minute - Walk at 3.5mph with no incline.
2nd Minute - Jog at 5.0mph and 5 incline.
3rd Minute - Run at 5.0mph and 10 incline.

Cardio Segment
1. High march walk
2. Marching elbow to knee
3. Jogging (high step, lifting feet to the glutes)
4. Fencing forward (left)
5. Fencing forward (right)
6. Single knee skips (left knee up)
7. Single knee skips (right knee up)
8. Regular high-knee skips (both knees)
9. Side glide (left)
10. Side glide add knee to elbow (oblique crunch)
11. Side glide (right)
12. Side glide add knee to elbow (oblique crunch)
13. Backward walk
14. Backward trot.

3-Minute Power segment

Lower Body Segment
1. Walking Lunge
2. Walking Lunge with extension
3. Left Stationary Forward Lunge (Left leg stays back and planted)
4. Left Stationary Forward Lunge with extension
5. Left Stationary Forward Lunge stutters
6. Right Stationary Forward Lunge
7. Right Stationary Forward Lunge with extension
8. Right Stationary Forward Lunge stutters
9. Left Stationary Backward Lunge (Same exercises as above except in reverse with stationary leg up front, lunging backward)
10. Left Stationary Backward Lunge with extension
11. Left Stationary Backward Lunge stutters
12. Right Stationary Backward Lunge
13. Right Stationary Backward Lunge with extension
14. Right Stationary Backward Lunge stutters
15. Side Squat (left)
16. Side Squat (right)
17. Squat thrusts (jumping to a squat on side rails)
18. Squat thrust to Sissy Squat (meaning feet stay together)
19. Leap frog (in sissy squat form, staying on belt, simulates cross country skiing position)

Lie down on the treadmill. (..I don't think that was part of the workout. ha!!)
Note: If you need to rest, go back to walking - don't stop. With this workout - walking IS resting. Have fun! Smile


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Re: KICK-BUTT KARDIO WORKOUT

Post  tking123 on Thu Jan 20, 2011 11:22 am

wow this is really interesting! i love your post with instructions and videos which really caught my attention to follow on how to do kardio workout.
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Re: KICK-BUTT KARDIO WORKOUT

Post  tking on Thu Jan 20, 2011 11:33 am

wow this is really interesting! i love your post with instructions and videos really caught my attention to follow on how to do kardio workout.
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