Day 28/29...Kale, the power food!

Kale Chips: set oven to 350 degrees. 

Line baking pan w.Parment paper(makes them crispier).  Toss Kale w. olive oil in a bowl, spread on pan, sprinkle your favourite seasoning, bake for 15mins. YUM!

OK so I finally got around to making Kale chips this weekend.  I have to admit when I pulled them out of the oven, I thought, "wow...I have to eat this?" I picked up one of the chips, closed my eyes and down the hatch it went!  YUM, it was actually really good.  On advise from Sally, I sprinkled a Greek seasoning mix on one half and the other was Sea Salt and pepper, both were great and I ate the whole pan...maybe 2 cups worth of Kale.  I wasn't sure how my stomach would handle THAT much fibre, but all was good. http://www.thesweetbeet.com/kale-recipe/  (tap link for all nutritional info on Kale)

Onto a different note, we are 4 weeks into Boot Camp, so mid week we will do weigh in's and measurements again, to track your progress.  Many of you are commenting on how good you are feeling and that your clothes are getting looser.  This is perfect, we are right on track!  If you have been on your "A" game, then hold steady and there should be some big changes happening to your body over the next couple of weeks.  If your a slacker, wake up and "get your head out of the sand!!!" that's me being polite.  Time flyes and March 16th will be here before you know it.

Day 27...Fight Gone Bad!

 In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:
1. Wall-ball, 10 ft target 20lb for guys, 12 lb for girls (Reps)
2. Sumo deadlift high-pull 75lb guys/ 50lbs girls(Reps)
3. Box jump (Reps)
4. Push-press (Reps) 75lb guys/50lb girls
5. Row (Calories)

AwesomER, here are your numbers ladies! WOD was for 2 rounds(ran out of time for the 3rd)
Trellia 208 / Angela 201 / Sally 189 / Alison 203 / Leah 222
Great job today ladies, you were sooo inspiring and it was so exciting watching you push right to the every end.  Now you understand " that every second counts".  You are all truely AMAZING!!!
So lucky to be your Trainer ;)

Day 24...the aftermath of Burpees!!!

First of all I have to say how proud I am of you all for completing the 100 Burpee Challenge. YOU TOTALLY ROCKED IT!!!! Yes, the first 20 or so seemed kind of fun, then by the time you hit 30, you realized very quickly that you were "not in Kansas any more!"  By 40, the "Dark Side" was trying to get you to quit, and many of you thought of running out the gym door.  At 50 you were half way, a sigh of relief was felt briefly.  60-70 was just plain brutal, everyone had to dig deep here, including me...I was thinking, this was not such a great idea after all!  By 80, I did my best to cheer you on, and tell you to keep your mind clear.  90 was the home stretch!  95, you had 5 left to go and it seemed like forever...Then it came, that rush of complete exhaustion and euphoria as you finished the last hop and heard clap of your hands, 100 Burpees DONE!  Then, the emotions just poured out of everyone, some laughed, some cried and some just tried to freak'n breath!  All I have left to say is "Buck Furpees!"

Day 23...Lemon Meringue pie vs. Burpees!

OK, OK, so I had a piece of Lemon Meringue pie yesterday afternoon...I did mention it was my favorite pie last week in our circle of love questions.  Well, I only ate half cause it wasn't "lemony" enough and it wasn't that great actually so I didn't want to waste the calories.  So I was thinking how many Burpees would I have to do in order to burn this off?  One slice was 230 calories, I ate 1/2, so not too bad, accept you should see the slices I cut!!  I read somewhere that a in about an hour you can burn 450 calories, give or take, doing Burpees.  So this lead me to my next great idea, I'm so excited...are you ready???  This week is going to be Fitness Challenge Week, I told you we were stepping up our game!  Not gonna tell ya what you're in for, just mentally, be ready and I want AND expect a 100% from you! P.S. the Monday pm group ROCK IT! I'm so proud of you, way the push through right to the end! I knew you could do it!

Day 22...which one are you?

I love this quote, the message is so clear...NO EXCUSES.  Now that we are 3 weeks into the contest, you are where you're at, based on the effort you've put in so far.  If your not happy with your results so far...go look in the mirror and ask that person, what is holding you back from giving 100%, get out a pen and paper as it might be a long list of EXCUSES.  If you've been "on it" then you must be feeling amazing, nothing holding you back and going forward 100%.  It's time to step up our game! Expect your work outs to be at higher intensity and were moving into more complex moves.  So, make sure you are having a small meal at least an hour before our work outs(try to have no dairy) and pack a snack for right after to prevent yourself from crashing.  Let's do it!!!

Day 18 and 19...are you on track?

Well were almost 3 weeks in...are you on track or starting to fall off into your old ways.  Don't be thinking you have lots of time, we only have 6 weeks left and it's going to fly by fast.  At this point you should be up to 3 days a week of working out, if not 4.  At this point, if you have been keeping up with the food diary, you can see how beneficial it really is.  That is one tool that will keep you on track!  As I see each of you coming into the gym, I can notice the changes in your body starting to take place.  This is really exciting cause now you get a little taste of your hard work starting to pay off.  A couple of reminders to help you stay on track, do your food diary everyday!!!, get your meals organized at the beginning of the week, schedual in all work outs just like any other appointment, always have snacks packed with you so when your on the go you can make a healthy choice and when your tired and don't want to work out, stop thinking...get you shoes on and go!  The hardest part of the work out is just getting your butt there!

Day 17...giving into a rest day!

It was a rough start to my the day!

woke up with a stiff neck...

I thought, maybe all I needed was a cup of coffee or two...

or maybe my morning routine, that'll get me going!

I always feel better after a work out...those dare decline push ups, so hard!

a morning shower will put a bounce in my step...who took the last towel?

OK now focus and get this Blog done...maybe just a quick cat nap...

what you looking at...everyone needs a break, once in awhile!