Daily Workout 2/10/2010

Complete with a partner at each station.

PHASE 1--
20 seconds per exercise, complete 2 sets of strength exercise before moving onto next station.

BOSU Pushups (Partner performs Jump Ropes)
Wall Ball (Partner performs Jumping Jacks)
DB Cleans (Partner performs Fast Feet)
Kettle Bell Swings (Partner performs Mountain Climbers)
Burpees (Partner performs Air Squats)

PHASE 2--
Max Rounds in 10 Minutes!
5 reps of Iso Abs To Top Pushup
9 reps of Jump Lunges
13 reps of V-Ups or Sub Double Chin to Knees

PHASE 3-
30 seconds-25 seconds-20 seconds
45 Degree DB Punches

Sprint 400m

Just a reminder if you haven't done so already, register and let me know if you are doing the Cupid 10k Night Run this Friday in San Antonio at 8pm.

AM North Austin Boot Camp Times For Phase 2:
Joel-8
Binji-8
Becca-7
Erin-7
Claire-5
Diana-5
Thomas-5
Michelle-5
Bobbi-5
Amparo-5

Daily Workout 2/8/2010

Here is the workout for tonight's 7pm North Austin Bootcamp class, 6am North Austin Bootcamp Wednesday, and 6am Cedar Park Bootcamp Wednesday.


20 Renegade Rows
20 Box Jumps
20 Pull Ups
20 Reverse Lunge to Kettle Bell Press
400m Run
16 Renegade Rows
16 Box Jumps
16 Pull Ups
16 Reverse Lunge to Kettle Bell Press
400m Run
12 Renegade Rows
12 Box Jumps
12 Pull Ups
12 Reverse Lunge to Kettle Bell Press
400m Run
8 Renegade Rows
8 Box Jumps
8 Pull Ups
8 Reverse Lunge to Kettle Bell Press
400m Run

As fast as you can for time!

Daily Workout-2/2/2010

Workout for Cedar Park Boot Camp.

20 Renegade Rows
20 Box Jumps
20 Pull Ups
20 Reverse Lunge to Kettle Bell Press
400m Run
16 Renegade Rows
16 Box Jumps
16 Pull Ups
16 Reverse Lunge to Kettle Bell Press
400m Run
12 Renegade Rows
12 Box Jumps
12 Pull Ups
12 Reverse Lunge to Kettle Bell Press
400m Run
8 Renegade Rows
8 Box Jumps
8 Pull Ups
8 Reverse Lunge to Kettle Bell Press
400m Run

As fast as you can for time!

Challenge Yourself February 12th!

I would like to invite everyone out to challenge themselves on February 12th with a 10k trail run! It is going to be a great workout and alot of fun.

About Cupid's 10K Trail Run
The race will start at McAllister Park Pavillion 2 at 8PM on Friday the 12th of February and run into the park off of Jones Maltsberger. Runners will follow trail marked with orange marking tape, arrow signs and glowsticks to the finish. There will be 1 water stop approx half way. The trail can be straight and smooth to windy, rocky and rooty. Headlamps are HIGHLY encouraged as you will run through pitch dark, heavily wooded trails. All runners will receive technical shirts, excellent support, a burger, fries and drink and free cold beer while it lasts, after that you are on your own. There will be a post race Valentine's mixer and raffle inside of Momak's after the race.

Let me know if you sign up. You can register here

Daily Workout 1/27/2010

Today's boot camp workout is as follows:
5 Pike Pushup
10 Sumo Deadlift High Pull
15 Butterfly Situp
20 KB Swings

As Many Rounds As You Can in 20 Minutes!

AM Group-
Becca-5
Michelle-5
Colleen-5
Erin-5
Jerry-5
Megan-6
Suzanne-5

7PM Group-
Dana-6
Sandy-6
Michele-6
Terri-5
Tanya-7
Amparo-6

DPS Workout Tonight

Just a reminder to everyone in the North Austin Boot Camp, that tonight we will be meeting at the DPS fitness course for a grueling obstacle course! Expect to find the ropes, pullups, kettlebells, medicine balls and big walls to jump over!

If you need help locating the fitness course please give Andrew Hall a call.

1/13/2010 Workout

Awesome job to everybody who completed the workout yesterday!

Workout-
50m Walking Lunges
15 Situps
10 Deadlift (Men-95lb, Women-60lb)
5 Pike Pushups
50m Standing Broad Jumps
Repeat 4 times for time

The Right Meal Before Exercise

During this mornings boot camp class, a camper said he was feeling nauseated and light headed. When I asked him what he ate before, he answered with the far too common, "nothing". I decided I would like to inform everyone about the importance of pre-workout nutrition.

You can’t starve your way to fitness. You must eat the right foods in order to achieve your goals. Whether you want to look thinner or more ripped, gain muscle mass, or just have more energy, food is your friend. That being said, feeding your body before a workout to generate the most amount of energy, create the chance to burn as many calories as possible, and fit into your real time schedule can be a bit of a dance.

To those of you who think not eating before exercising is a great thing to do you could not be further from the truth. First of all, if you are going to work out in the morning your body has just burned 80% of your glycogen (main energy source that is stored in your liver and muscles for energy) while you were sleeping. So you need to replenish your energy reserves to help your body work efficiently and to have enough energy to actually do the “work” in working out. I know you are probably thinking that you will burn more fat and get those shredded abs alot faster this way but the body just doesn’t work like that. Think of it as a car and gasoline, the car can only function when there is gasoline in it but if it is empty then guess what, it will not move. The same can be said for your body.

If you don’t normally eat in the morning then start off with small meals to get you accustomed to eating first thing. If you don’t want to eat, it’s fine to go the smoothie route, which is rich with nutrients. Oatmeal is great to sustain your energy. And for something quick and to the point, a banana with almond or peanut butter for a solid burst of energy is also great. Remember the goal is here to burn up body fat and build up your muscles.

To give you an idea of how we burn through different types of food, it takes four to six hours to digest fat, three hours to digest protein, and two hours to digest carbohydrates. I wouldn’t eat too much fiber long before or right after exercise since it can cause bloating and a bit of an irritation in your GI tract.

If you only have fifteen minutes as you head from work to boot camp, then drink a smoothie. Try rice or almond milk as your base, throw in some frozen fruit, powdered protein, a banana–and if you are getting wild, some greens–and off you go. If you feel like getting crazy you can add flaxseed meal for thickness and some Udo’s oil.

No, potato chips aren’t a great pre-work out meal, and watch out for energy bars. Eating too many sugary bars can work against you in the weight area: Some are not that far off nutritionally from a Snickers.

Remember “food is your friend!”

I hope this helps clear up any confusion about your pre-workout nutrition questions.

About Boot Camp 512

The Austin Boot Camp 512 program contains several components that separate us from the typical outdoor exercise class.

Personal Assessments:
At the beginning and end of each session, you complete a personal fitness assessment. This allows us to determine your personal abilities as well as setting a benchmark for you to measure results. The assessment includes standard fitness tests as well as body measurements so you can tell how far you have progressed at the end of each camp session. Get a free fitness consultation


Workouts:
Workouts are unique and are generally comprised of dynamic warm-ups, push-ups, sit-ups, squats, lunges, intermittent running, resistance training, agility exercises, kettle bell training, tire drills, gymnastic rings, BOSU balls, power sleds and more! One hour a day, two to three days a week for only four weeks, you will focus on various fitness areas such as flexibility, core strength, power, endurance, balance, speed, and agility. No two workouts are the same, and they will continue to change, challenge, and confuse your body so that we can keep pushing your fitness level to new heights and your body fat percentage to new lows. View videos of the workout

Nutrition:
Eating right is an integral part of our program and one of the ways we offer more than other outdoor boot camp fitness programs. With the help of our nutritionist, Yvonne Graham, a 3 time Olympic Bronze Medalist, and six time All American, you are guaranteed to fully understand all aspects of nutrition. Included in our program is a nutritional seminar with Yvonne Graham, our dietician and nutritionist!

Instructors:
Our boot camp instructors all hold either a nationally accredited personal training certification and/or a degree in the exercise and nutrition field.

Locations:
Workouts take place in the best gym around - the great outdoors. You will be surprised how motivating, exciting and different it can be to take it outside for a change. We have classes in Cedar Park, Round Rock, Downtown Austin and North Austin

What to Expect:
Weighing up to 20 pounds less
Dropping your body fat 2-5%
Being able to walk up those flight of stairs without being winded
Shedding up to 3 inches of your mid-section
Improved mental and physical well being
Learn how to exercise properly and how to make the most of your precious time
Check out some incredible result of our clients!

If you are ready to become healthier and gain endurance, join us for the best workout in town!