Wednesday, September 14, 2016

Bootcamp Workout Fall Week 1





To do this, or any other Tabata workout simply download one of the many Tabata Timer Apps or go HERE and use an online timer to regulate your workouts. Set the timer to 8 rounds.  20 seconds of work, 10 seconds of rest and whatever prep time you need before you begin a new round. Message me if you have any questions about the workout or anything else.

See you next week!!!


Set 1:
Squat
High Knees

Set 2:
Curl
Plank

Set 3:
Heel Raise
High 5 Jump

Set 4:
Side Bends
Vsit Hold

Set 5:
Lunges
Triceps

Set 6:
Mt Climbers
Knee to Elbow Crunches (legs out)

Set 7:
Gorilla Crawl
Pushups

Tuesday, October 6, 2015

Bootcamp 10/5

To do this, or any other Tabata workout simply download one of the many Tabata Timer Apps or go HERE and use an online timer to regulate your workouts.

Here is our workout from Bootcamp Week 3!  It has many super sets as well as bursts of cardio.  

Remember Monday is Columbus Day and there will be NO CLASS!!!


Set 1:
One arm pushup (other arm elbow planked)
Chest Fly, twist at top

Set 2:
Super Mario
80/20 Squats

Set 3:
Walking Plank
Vsit (DB Rainbow over)

Set 4:
Squat, Kick one leg (all one side)
Stationary Side lunge, stay low touch foot

q
Shoulder Press
Side Bends

Set 6:
Burpees
Tricep Extensions Bent over

Set 7:
Glute Bridge (at, lift a leg)

1,2,3s

Wednesday, September 30, 2015

Bootcamp 9/28

Hey Bootcampers!  You all did great last night!    Week 2 can seem like some sort of a "wake-up" call for many.  You all did great!  Here is what we did in case you want to do it again at home!

To do this, or any other Tabata workout simply download one of the many Tabata Timer Apps or go HERE and use an online timer to regulate your workouts.


Class 2

Warm Up

Tabata

Set 1:
Gate Squats
Elbow Plank

Set 2:
Upright Row
Cross jacks

Set 3:
Penguins
Pushups

Set 4:
2 Moving Squats with DB
Front/Side Raises

Set 5:
Mountain Climbers
Skull Crusher

Set 6:
Side Lunges
Deadlift

Set 7:
4 and 4 run

Hammer Curl (balance)

Cool Down

Tuesday, September 22, 2015

Bootcamp: Monday 9/21

Hey Bootcampers!  You all did great last night!    Week 1 is typically abbreviated because of the paperwork we need to cover.  Here is the plan of what we covered.

To do this, or any other Tabata workout simply download one of the many Tabata Timer Apps or go HERE and use an online timer to regulate your workouts.

Class 1:

Set 1:
- Squats
- Bicep Curls

Set 2:
- Forward Stepping Lunges
- Overhead Tricep Extension

Set 3:
- Regular High Plank
- Jumping Jacks (or Prisoner Jacks)

Set 4:
- Pushups
- Situps


See you all next week!

Cardio Dance Monday 9/21

What a GREAT first class!  

Here are the songs we did yesterday and will do for next week (plus a couple more!).  
Some of the songs are remixes.  If you want to find them on the internets, just copy and paste them into a Google search.  Most songs come up in YouTube.

If you have problems finding a particular song let me know and I will point you in the right direction.

See you all next week!


1.  Yeah 3x - Chris Brown (warm up)
2.  Juicy Wiggle - Art Burns
3.  Payphone - Maroon 5 feat. Wiz Khalifa
4.  You Should Be Dancing - Liquid Paw
5.  Shake Señora - Pitbull feat. T-Pain, Sean Paul, and Ludacris
6. Africa - Fresh Face Dolls (cool down)

Sunday, July 19, 2015

Best Ever Campfire Potatoes

I am getting sick of the same-old, same-old grilled items over and over.  I also know that my kids are sick of the same old stuff as well (awe, we are having hotdogs AGAIN?!).  I came across this potato recipe on the Favorite Family Recipes blog.  It looked easy and delicious and it looked like something my kids would dig so I gave it a shot today and it was a real big hit!  The best part was that the foil potato packets can be personalized to each picky eaters particular like of the day.  Bacon and cheese for my one son, scallions and cheese for my other.  I tasted some and they were so good I would consider adding broccoli or something else for myself sometime.

I wasn't able to get a good picture of the meal so here is a picture provided by Favorite Family Recipes.

Ingredients
  • Potatoes, scrubbed and cut into bite sized pieces (we keep the potato skins on)
  • Ranch Mix:
  • 1/4 c. mayonnaise
  • 1/4 c. sour cream
  • 1 dry packet Hidden Valley Ranch mix
  • Optional Topping Ideas:
  • ham
  • bacon
  • sausage
  • onions
  • peppers
  • broccoli
  • your favorite cheese
Instructions
  • After potatoes are washed and cut, combine the ingredients for the ranch mix. Use just enough of the mix to thoroughly coat the potatoes and stir together in a large bowl.
  • Spoon potatoes out onto individual aluminum foil squares and sprinkle with desired toppings. We did cheddar and bacon for one, and gorgonzola cheese and bacon for the other.
  • then wrap the potatoes up in the foil so they are completely covered. We usually wrap each one in two pieces of foil.
  • Bake, grill, or cook in a fire pit. It is ready to eat when you peel back some of the foil and potatoes are fork tender and break apart easily.

Saturday, July 18, 2015

We've Moved!



There is a lot involved with moving your family of four into a considerably smaller house.  Obviously there is the “stuff” that needs to be gone through, packed, sold, whatever.  Our family went through EVERY ITEM WE OWN and easily got rid of 75% of it in some way or another.  Our stuff was weighing us down and really I didn’t want to move anything that I didn’t need.  After the move I have noticed two things.  1) No one has missed any single item that we have purged, and 2) We can stand to lose another 30% of what we have moved.  I still have boxes of “décor” that I haven’t unpacked yet.  I have no idea really what is in these boxes.  Well, I kind of do because I labeled them BUT I would miss a thing in them I don’t think.  I am going to wait and unpack them but I bet by the end of summer when the real house renovations begin I will be tired of moving those unpacked boxes around once and for all.

Speaking of my packing method I must warn you.  No matter how organized and well equipped you are with lists, colored packing tape and organizational spreadsheets/notebooks – the packing will at some point get out of control and shit will just be tossed directly from a drawer into whatever moving box is nearest and opened.  Note: This is only true if you are not using movers.  If you are then I have no idea what kind of heaven you are living in and I would rather not hear about it. 


Something I wasn’t really expecting to have to deal with when moving to a smaller house was explaining to my kids that we are neither poor nor are we getting a divorce.  Apparently the dissolution of my always-solid marriage of nearly 15 years is easier to grasp to some (most?) people than the reality of us just taking a (big) step towards financial freedom and less space to be in charge of on this Earth.

The Dream (as I call it) won’t always hold up.  The dream of moving my simple family from a rather complicated life of large spaces, bills and responsibilities into a smaller, uncomplicated house with less space, less stuff and more time to be who we want to be as a family isn’t exactly a fool proof plan.  It is what it is.  A dream.  A vision to work towards.   There was no poorly drained and over grown backyard in my version of The Dream.  In my Dream kitchen, the hot water and cold water than ran from the sink was not backwards.  And there most certainly wasn’t a pile of large furniture garbage left outside the garage in the driveway of my Dream house from the previous owner because she was lying or lazy (or both) and never called to have them collected like she claimed.


The Dream is ever evolving.  We have definitely grown as a family in more ways over the past month since we have moved that I could have imagined.  I kind of feel like we have taken a step back to who we used to be when we first got married in our first (small) house.  The excitement of making our space fit who we are is still there.  There were many bumps during the move, some were expected and others not so much (i.e. our driveway garbage dump site).  Thankfully not one bump has been anything more than that.  Our kitchen now has hot water coming out the hot side and cold on the cold – you know silly things like that.  I am sure there are going to be more things that we encounter as we tackle the remodel of each room but we are handy and we will figure it all out I am sure.  Pinterest is mu new best friend.  That was most definitely NOT around during the time that we had our very first and second homes.  I do fee l like The Dream is still kicking for us but I am just not quite sure what it will look like when we are done.