MMB – 6-Week Spring Fitness Challenge has Begun!

Hi Everyone,

I hope you had an amazing weekend and are beginning your week feeling energized and refreshed.  I just came back from the Arnold area and had a mini vacation with the family.  We are so fortunate to live so close to the Sierra Foothills where there is so much raw natural beauty to take in!  We visited the Big Trees National Park to see the Giant Sequoias and take a nice family hike together.  There was so much water from the rain!  It was lovely to see and hear all of the spontaneous streams that were created from all of the rainfall.  It’s good to unplug and get away friends!

This past Saturday was the first Spring Fitness Challenge and it was an awesome turnout of boot campers who worked it hard and were dripping sweat!  For this Challenge, everyone weighed in at the beginning and had their    waist and hips measured.  We’ll weigh again in six weeks to find out who the biggest reducers are.  Three 1 minute fitness tests were also given which were:  push-ups, sit-ups, and frog jumps.  We’ll test again in six weeks to find out who has improved the most!  Rest assured that push-ups, jumping, and tons of whole body strength and core drills will be the stars over the next few weeks!  Of course, modifications are always demonstrated for low impact needs.

 

For this first Challenge, there were 8 stations that incorporated a variety of strength, core, and power drills, followed by a 90 second run after each station. 

For the 7am crew (kids):

 Ryan Allan came in first with a 19:05 time, followed by Ashley Mantha with a 20:23, Andrew Allan with a 22:50 and Thomas Mantha with a 25:44.

For the 7am crew (adults):

Kathy Schalin came in first with a 23:37, followed by Lynnda Philbrook with a 24:32, and Christy Stevenson with a 25:39.

For the 8:05am crew (adults):

Kathleen Jacobs came in first with a 14:22, followed by Christy Stevens with a 14:42, and Cliff Donnelly with a 14:48.

 

Note:  If you were not able to make it out on Saturday and you would like to participate in the weigh in and measurements, please contact me to arrange a time where you can come and get measured.

 

Announcements and Reminders:

  1. Cardio Core at Jen’s Studio Tuesday.  I currently have (1) opening at 6:55pm and (3) openings at 7:35pm.   If you’d like to join in the fitness fun, please text me.

 

  1. 6 Week – Spring Fitness Challenge is happening now!  It’s time for another Challenge to shake things up and bring out our fitness best!  For this Challenge, I am incorporating both fitness tests and timed drills to challenge you to your max!  Saturday we’ll weigh in and measure and then again in six weeks to find out who the biggest reducers are!  This is a great time to reach out to a friend and invite them along to experience something different in fitness that will motivate and inspire them! If you missed this past Saturday, please contact me to set up a time this week to get weighed and measured.

 

  1. Next Running Boot Camp is this Sunday, April 15th at 7am!  Experience a 5k distance combined with strength and core drills!  Class meets at Jen’s house and lasts about an hour.  Drop in cost is $15 or use a 60 minute prepaid card.  Please let me know if you’d like to sign up!  Class will be cancelled if it’s raining.

 

Thought for the week:  So I’m doing a Challenge, now what? 

Well, the answer to that question all depends on what it is you want?  Do you want to lose weight?  Do you want to get stronger and maintain your current weight?  Do you want to convert more of your body fat into lean muscle?  Of course, I can help you address these answers more specifically in personal training, but I’ll touch upon some of the things you can incorporate during a Challenge in the tips below:

 

  1. If you want to lose weight, here are some tips to considerIt’s all about portion control!  1/2 your plate should be filled with salad or veggies.  If you do eat animal protein, limit your amount to a palmful once a day.  Make sure to jump start your metabolism in the morning by eating breakfast.  Remember, break…the….fast!  No, I’m not talking about eggs, sausage, bacon, and hash browns with ketchup. Think hearty oatmeal with almond milk, chia seeds, flax seeds, nuts, and berries.  Try a yogurt parfait with berries and seeds.  How about a smoothie with a good quality vegan protein powder, spinach, berries, and seeds?  How about an egg scramble with mushrooms, spinach, and some salsa and fruit on the side?  Or, a good quality seeded bread that’s sprouted with a tablespoon of almond butter, sliced banana, and a drizzle of honey?  Don’t wait for five hours to go by without eating.  Make sure you are eating one or two snacks a day in between meals that are combined with good quality carbs and protein.  Think slices of apple and sunflower seed butter, or some slices of cucumber, carrots, dipped in some hummus?  How about a raw protein bar square?  Also, remember to eat like a Queen in the morning, a princess at lunch, and a pauper at night.  Front load your calories in the morning and taper as the day goes on.  Your biggest meal should NOT be at night when you are a couple of hours away from going to bed. 
  2. If you want to maintain your current weight and get stronger, then you’ll need to shake up your fitness routine.  If you’ve been doing the same type of routine for a while and haven’t changed anything…well, it’s time to change something!  What are you doing a lot of?  Whatever you are doing often, start doing the opposite.  If you are a long distance runner, you need to add in sprint drills. If you are doing a lot of HIIT, then you need to incorporate some steady state runs.  Are you using the same size weights?  If yes, then it’s time to challenge yourself to the next level.  For example, if you are doing shoulder presses with 10lb dumb bells, then it’s time to go to 12 lbs or 15lbs. You may find that as you increase your fitness demands, you’ll be hungrier and may need to up your calories. 
  3. Converting your body fat to lean muscle?  Well, this is both a marriage of nutrition and fitness.  You need to focus both on the type of calories you are taking in and shake up your fitness routine.  If you wanting to get lean, you gotta get mean about your nutrition!  For a while, this will mean staying away from grains, breads, cereals, etc.  You should mainly be consuming foods on the peripheral isles of the grocery store.  Think like a squirrel!  You’ll need to eat higher protein, more veggies, and limit starchy fruits and veggies.  On the work out end, you’ll need to evaluate what you haven’t been doing in a while, and increase FIT (frequency, intensity, and time)  You’ll need to shake it up on both ends, which means you need to be very intentional about everything for a while such as sleep, hydration, increasing work outs, laser focusing on good nutrition, and finding a way to stay fired up about your goals because it’s going to be hard.  You can do it!

See you in class soon!

Jen