Push-Up Challenge Results!

Congratulations to the Martinez Boot Camp Class for winning the Fall Push-Up Challenge.

Members worked on their push-ups for 6 weeks and were tested at the end of the six weeks.  Each member did as many full body push-ups as possible.   All the push-ups were added up and then divided by the number of participants to come up with the average push-ups per class.

The Martinez Boot Camp class topped the charts with an average maximum push-up number of 36!  The class was led by Rhonelle who did 55 push-ups!  Congratulations Martinez. 

Your prize, Martinez Boot Camp members, for your great efforts (in addition to beautiful shoulders, arms and backs) is a little time to socialize and relax at the well known 1515 Restaurant and Lounge in Walnut Creek.  It is up to you to pick the day and time for your class to have the get together.  We will provide you with a $200 Gift Certificate so that you can enjoy yourselves with a little style.

Congratulations to the Lafayette Women’s Only Boot Camp class came in second with an average maximum push-up number of 25.  Laurie Wondolowski led the group with 29 push-ups.  

Rudgear Park came in with a terrific average of 13 consecutive push-ups.  The class leader was Laurie Alamillo who did 20 consecutive push-ups and special recognition goes to Sue Lyon who did 18 and Lisa Wood who did 17!  

A very special recognition goes to Deb Mcrory who has always sworn she can’t do one push-up.  She did 9 FANTASTIC push-ups!

Danville also did a great job with an average of 11 push-ups with Megan Michael completing 24 consecutive push-ups.

Congratulations to all of you for great efforts and your fantastic results!   Keep up the good work!

Coconut Flour Pancakes

Proof that you can eat well without Grains!

The best way to insure fluffy pancakes is to separate the egg whites, whip them until you have fairly stiff peaks, and then blend the egg whites back into the batter.  Click Here for Recipe

Lafayette Weekly Updates from Coach Laura

Hi Everyone!

Great week! You’ve all given me 110%, and at such a hectic time too! You all pushed through on Wednesday when I put you through 600 reps! A slight step up from you filthy 50 (500 reps) and you rocked it today, through the fog and through your obstacle course. I asked you all to push yourself, as it was a “get out of it what you out in” type of challenge, and you ALL showed me you came today to work.

As you ladies know, besides a workout in next week’s “off-week” boot camp, this was my last week coaching for Lafayette as I will be starting up with the new Fitness XL class in January. Thank you all for such a great experience. You are such a motivated, wonderful group of women, and I’m sure our paths will cross again soon!

As far as the next couple of weeks go, don’t let Holiday business wear you down, making you sick physically or emotionally!  Stress can sometimes be a good thing…we stress our bodies intentionally during exercise sessions to develop strength, flexibility and endurance.  Then after a short period of recovery, we feel good!  Apply those same principles to your life during times of Holiday Business.  Be sure to take the recovery times:  take the time breathe and relax.  Find a spot to sit down without a lot of distractions.  Listen to your favorite Holiday music.  Enjoy the lights of your decorations.  Let your body recover and then go on with more Holiday Joy J

Breathe deep and smile,

Coach Laura

No Obligation FREE One Week Trial: Give the Gift Of Health and Sign up a Friend!

We want to make sure you get the full boot camp experience with your One Week Trial so your trial week includes:

1 Fundamentals of Movement Session: This session is done privately or in a small group (6 or less participants). During the Fundamentals session we evaluate your movement, make modifications and teach you proper form for the fundamental movements we will be using in our classes.

1 Personal Goal and Nutrition Session: During this session we will talk to you about your goals and educate you about how to fuel your body properly for weight loss, to maximize your energy and to stabalize your metabolic and energy systems of your body.

Unlimited Group Classes: During your week you will be able to attend as many boot camp classes as you like, in any/all of our , giving you a chance to get to know the coaches, the members, and to get a real feel for the flow of the program.

SIGN UP FOR YOUR ONE WEEK TRIAL NOW!

ENTER PROMOTION CODE LA09 TO GET YOUR WEEK FOR FREE.

Martinez Boot Camp Update

Hi Everyone!

Hope you stayed warm and dry this weekend! I applaud all of you who braved the very cold weather and came to Boot Camp this week. Our two coldest days of 26* beat out last years two days of 28*. Once we warm up and keep moving it’s fine, just remember you may want to do some extra stretching at home. Congratulations to Ann who completed 1000 Push Ups (on her toes!) and recieved her first 1000 Challenge T-shirt! Congratulations to Rhonelle who completed her first marathon last weekend! Rhonelle and I both ran in the California International Marathon (26.2 miles). Her goal was to finish, mine was to get a Personal Record and we both achieved our goals. I think it’s always important to have a goal. A reason to work hard and push yourself and then celebrate when you get there. Don’t worry you don’t have to run marathons. You can keep your goal small and attainable. Write it down or tell someone and then make a plan on how you will get there.

For those of you looking for a new challenge, we will be participating in the Kaiser Permanente 5K and Half Marathon in Golden Gate Park on Feb 7. The details are at http://xnet.kp.org/sanfrancisco/index.html 

I’ll see you at Boot Camp this week for some great workouts before the holidays!

 

Johnna

 

Your Holiday Cheat Sheet

Remember that kid in school who scored so well on tests that everyone got a little suspicious?

Then one day during a big exam – BAM – the teacher pulled a cheat-sheet out of the kid’s pocket. It was game over for that kid and the rest of the class was able to breathe a little easier knowing that those perfect scores weren’t real.

A cheat-sheet gives you an unfair advantage – it supplies you with what you need to get ahead.

How would you like a cheat-sheet for getting through holiday parties without putting on a single pound?

What if this cheat-sheet could also help you lose a few pounds before New Year’s?

You’re in luck, because below I have outlined the 5 shortcuts you need to avoid gaining holiday party pounds.

Read…Your Holiday Party Cheat-Sheet

Veggie Power Juice

Remember how Popeye would drain a can of spinach and half a second later his muscles would begin to bulge? Think of this recipe as your own can of spinach. While your muscles may not instantly grow to three times their size, your body will surely experience a nutritious surge.

Click Here for Recipe

Grilled Fruit

We are entering the holiday season, a time when sugar-and-fat laden desserts will materialize wherever you go.  Wait!  Before you forego your fitness goals for another piece of pie, try this simple recipe.

Give Thanks, Get Fit

The year’s most calorie-dense day is almost here—are you ready? Use this game plan on Thanksgiving to avoid gaining extra weight:  Click Here for Article

Lafayette Weekly Updates by Coach Laura

Hi All!

What a great week! Katie and I are so impressed with your pre-Thanksgiving drive and dedication!

Some of you have mentioned knee pain here and there throughout your workouts. IT Band syndrome is a common contributor to knee pain and can especially be common in runners or with other high impact activities. A good definition (source: Wikipedia) is as follows:

“ITBS is one of the leading causes of lateral knee pain in runners. The iliotibial tract  (iliotibial band) is a superficial thickening of tissue on the outside of the thigh, extending from the outside of the pelvis, over the hip and knee, and inserting just below the knee. The band is crucial to stabilizing the knee during running, moving from behind the femur to the front while walking. The continual rubbing of the band over the lateral femoral epicondyle, combined with the repeated flexion and extension of the knee during running may cause the area to become inflamed. ITBS symptoms range from a stinging sensation just above the knee joint (on the outside of the knee or along the entire length of the iliotibial band) to swelling or thickening of the tissue at the point where the band moves over the femur. The pain may not occur immediately during activity, but may intensify over time, especially as the foot strikes the ground.”

 I thought I’d provide some general foam roll techniques (compliments of ptonthenet.com) to promote knee health, or to help improve joint pain that may be caused by tight muscles.

 Foam Roll:

Piriformis, IT Band, TFL, Adductors- even though your adductors (inner thigh) may not be the immediate problem, keeping them flexible can help maintain proper pelvic alignment, thus improved IT Band function.

Incorporating the foam roller several times a week can help you prevent injury, thus allowing you to take your fitenss goals even further.

Have a happy and healthy weekend, and Katie and I will see most of you next week!

Laura

No Obligation FREE One Week Trial

We want to make sure you get the full boot camp experience with your One Week Trial so your trial week includes:

1 Fundamentals of Movement Session: This session is done privately or in a small group (6 or less participants). During the Fundamentals session we evaluate your movement, make modifications and teach you proper form for the fundamental movements we will be using in our classes.

1 Personal Goal and Nutrition Session: During this session we will talk to you about your goals and educate you about how to fuel your body properly for weight loss, to maximize your energy and to stabalize your metabolic and energy systems of your body.

Unlimited Group Classes: During your week you will be able to attend as many boot camp classes as you like, in any/all of our , giving you a chance to get to know the coaches, the members, and to get a real feel for the flow of the program.

SIGN UP FOR YOUR ONE WEEK TRIAL NOW!

ENTER PROMOTION CODE LA09 TO GET YOUR WEEK FOR FREE.

Chicken Vegetable Soup

INGREDIENTS:
1 c. Mire Poux (equal parts: diced onion, carrots and celery)
1 lb. Chicken Breast (No Skin,  cut into 1″ pieces)
1 Zucchini
1 Yellow Squash

Click Here for Recipe