Elk Grove Adventure Boot Camp

Saturday and Monday

Saturday's class will be held at Strong Park in Elk Grove (click for map) at 7:30am.

Monday is a holiday - Martin Luther King Jr Day so we will only hold one class at 6:45 am. You are all welcome to bring anyone you'd like (please let us know if you are). We'll make sure the workout is doable for all parties involved, just like always!

 

Workout of the Day

Stations

If you have a favorite station

we will use it today!

I think you'll get a kick out of this

I know not everyone complains or says crazy things to me but I have heard a lot if not all of this at some point in my training career from past and present clients (not just women, guys too). I'm sure I'll hear plenty more before I'm through. Are you guilty?

 

 

 

 

Boot Camp Workout of the Day

20 KB swings

5 burpees

20 weighted walking lunges

5 burpees

As Many Rounds As Possible in 20 minutes

 

So much for the heat, how about some beets?

Apparently the heat isn't as good as we had hoped. I think we'll be ok and maybe that thing will start to work better, not sure how but maybe. Great job yesterday to everyone who was there for the workout, you all kicked some serious butt! And thank you to Francesca for the space heater,that one stacked on top of the other worked quite nicely in keeping me warm!

Here is a super tasty salad that we've been enjoying a lot of lately. It stays good for several days so you can prepare it ahead of time and eat it throughout the week. There are a lot of versions online, we just kind of came up with this one from a few we've tried. Oh, if you've never eaten or cooked with beets very much be aware that the color of the red ones tends to show up everywhere (but doesn't stain) - under your nails, on your utensils, on other food items it touches, and yes even in your bowel movements. Don't let this hold you back from enjoying the many benefits of beets, just don't freak out if you're peeing pink.

Roasted Beet Salad

• Gold and red beets
• Feta cheese
• Chopped walnuts
• Arugula
• Olive oil (optional)
• Balsamic vinegar (optional)

This can be served at any temperature, it's just whatever your preference is. You can serve it warm right after you've baked the beets then refrigerate the leftovers and eat cold. Or just refrigerate, then eat.

1. Wash beets and remove greens if they're on (you can use the greens, just sautee them like kale).
2. Bake beets in a baking dish with a little olive oil on each one and cover. 400F for 50-70 min (until a fork goes in easily, gold beets seem to cook faster than red)
3. Peel beets, the skins should slip off fairly easily. If not just gently peel them with a knife.
4. Slice or dice beets.
5. Add chopped arugula and walnuts to bowl with beets.
6. Mix olive oil and balsamic (both optional but is a nice addition and adds good texture), approximate 3 parts olive oil:1 part balsamic.
7. Mix all together.
8. Sprinkle crumbled feta on top, yum!
9. If you want this to look nice, be aware that the red beets turn the cheese and gold beets pink and red, so add those last and try not to mix those until you're eating it!

 

Boot Camp Workout of the Day

1-10-1

push up

sit up

 

Turn the heat up!

The heat has been fixed, I can't tell you how excited my toes are! We won't turn the heat up too high in there but it will be comfortable for working out.

The air will be warmer for classes but more importantly, you should be turning the heat up in your workouts and with your nutrition. The holidays were a great time to relax and maybe indulge. A lot of us took some time off from work, working out and healthy habits. Hopefully it helped you reset and want to get back to some sort of healthy routine. Rosie and I decided to do 100% Paleo for 30 days just to kind of cleanse our bodies and hit the reset button. We'll be trying some new recipes so will share those over the next month. 

When you're working out, give it all you have and get the most out of each workout. Take advantage of this warm and sunny weather on the weekends. Get out and do some jogging, biking, tennis, hiking, kayaking, whatever is fun and active. 

Saturday class: definitely this Saturday! I know some people like to use Saturdays to make up a missed day during the week and we all missed yesterday (sorry). So this Saturday (7:30am) we'll have it outside at Strong Park.

More Saturday classes: We'll have a few and see what the turnout is. We have the option of being inside or outside so that's up to you and the weather. I'll post every week and let you know in class if we will meet Saturday and where.

We will also be setting up some times to meet as a group and work on our running. I will have the Half Marathon running program finished by next week. Giving it to you next week will give you a week to plan it out and then 8 weeks till race day!!!

 

Boot Camp Workout of the Day

15 front squats

15 shoulder press

15 tire jumps

1 lap around the soccer building

5 rounds

 

        

Well that was embarrassing

What a bummer this morning. Thank you all for dealing so well with the changes and mishaps over the past month. Sometimes we have control and other times we don't. The past few weeks have been a real lesson for Rosie and I in dealing with those times of limited control. We're working towards something better, thanks for your patience. 

But, we're all set for classes tomorrow. I have a new key that works and a key (finally) to the front gate just in case something goes wrong with the back gate again. See you all bright and early!

Locked gate

The lock on the gate to the warehouse complex has been changed and I wasn't given the new key. I apologize for the inconvenience, all classes are canceled this morning.

Saturday Classes?

I've had questions about bringing back Saturday morning classes. Who is interested and who is not? If we have enough interest I'm sure we can figure out a way to bring back a few Saturday classes.

 

                                                        Boot Camp Workout of the Day
    
                                        10 burpees on the minute every minute for ten minutes

Back on track

Who has completely gotten themselves back on track? Who never fell off? Who is 100-80% paleo? If not what are you doing and why? I think we should do another self paleo challenge, starting mid-late January. To those who haven't tried it, don't knock it till you have. To those who think its some sort of fad diet, it's not. To those who live the paleo lifestyle how far did you stray from your lifestyle if at all? I'd love to hear all of your thoughts and plans for your nutrition as we close in on the Shamrockin' Half Marathon. If you think it's all going to boil down to your workouts, you are sadly mistaken my friend. Your food intake and nutritional habits will play a HUGE roll in your performance leading up to and on the day of the run. In fact it plays a huge role in how we live or lives. I know we have a few skeptics out there and that's fine if what you are doing is working. If not, don't knock it till you try it!

 

Boot Camp Workout of the Day

run 2 laps

100 squat jump

100 push press

run 2 laps

 

 

Back on track

Who has completely gotten themselves back on track? Who never fell off? Who is 100-80% paleo? If not what are you doing and why? I think we should do another self paleo challenge, starting mid-late January. To those who haven't tried it, don't knock it till you have. To those who think its some sort of fad diet, it's not. To those who live the paleo lifestyle how far did you stray from your lifestyle if at all? I'd love to hear all of your thoughts and plans for your nutrition as we close in on the Shamrockin' Half Marathon. If you think it's all going to boil down to your workouts, you are sadly mistaken my friend. Your food intake and nutritional habits will play a HUGE roll in your performance leading up to and on the day of the run. In fact it plays a huge role in how we live or lives. I know we have a few skeptics out there and that's fine if what you are doing is working. If not, don't knock it till you try it!

 

Boot Camp Workout of the Day

4 Cartwheels

8 Floor sweepers

16 KB Cleans

20 minutes

 

Welcome 2012

We are back in action, no more holidays to take off and no more excuses to eat like crap! I feel a good year coming on. I have high hopes and goals for myself and my life. How about you, do you have high hopes, dreams and/or goals?

 

Boot Camp Workout of the Day

three rounds

run around soccer world 

21 KB swing

15 thruster

9 burpee

for time!