MMB – Navigating Through the Waters of Summer

Hi Everyone,

Happy Monday to you!  I hope your August is off to a great start!  Great job to everyone who was able to make it out to classes this past week!  There are some new faces in the crowd too, so keep spreading the “Jen Allan Fitness” love out there!  Please take a couple of minutes to ready announcements about upcoming class changes.

Announcements and Reminders:

Another Season of Kid Fit and Moms’ Fit Club comes to a close!  Thanks again to everyone who was able to make it out to my Kid Fit and Moms’ Fit Club classes throughout the summer!  I thoroughly enjoyed spending Monday mornings with you guys and hope the kids had fun too! Let’s do it again next summer!

 

 

  1.  Cardio Core at Jen’s Studio Tuesday Night:  If you haven’t tried my Cardio Core classes on Tuesday night, I encourage you to come and check them out!  I offer three classes – 5:45pm to 6:45pm is my one hour class ideal for intermediate to advanced exercisers.  I have two thirty minute classes, one at 6:55pm and 7:35pm, and these classes are ideal for beginners to intermediates.  This is small group training at my home studio and emphasizes a variety of core, balance, and whole body strength training.  Of course, there are plenty of cardio bursts to enjoy along the way too!  Classes can be modified for low impact or ramped up to high impact, depending on your fitness level.  These classes are by sign up, so please let me know if you’d like to come out and join us tomorrow night! 

 

  1. No Boot Camp this Saturday, BUT……there will be Boot Camp on Friday morning at 8:30am at my home studio!  Class will be from 8:30am to 9:30am.  If you would prefer a 30 minute class, please try to come at 8:30am to warm up with the group.  Work hard, have fun, and then you can stretch at 9:00am! Let’s kick off our Friday right as we head into the weekend with a good dose of Boot Camp fun!

 

  1. NO Cardio Fusion on Thursday, August 16th! 

 

  1. Next Running Boot Camp is Sunday, August 19th at 7am!  Mark your calendar for an awesome morning of running drills, strength and core!  Beginners are welcomed!

 

Thought for the week:  Navigating Through the Waters of Summer!

Can you smell change in the air?  Back to school is right around the corner and most kids are starting back up next Monday.  It’s always hard saying good-bye to the summer routine because it’s filled with late nights, movies, beach time, vacations, yummy bbq’s, swimming with friends, and a sense of leisure and freedom in how you spend your time.  As much as we all love and appreciate the break from our normal routines, it’s probably a good thing that summer will be coming to a close.  What have you noticed about your fitness routine and nutrition these past several weeks?  One of my dear clients told me this morning that “when you play, you pay!”  I think that is so true and YES, we need to play and YES, we  need to be off the leash every now and then.  It’s healthy and good for us to enjoy vacation time and a changed up routine from the normal grind.  However….it’s my job as your trainer and friend to remind you that play time is almost over!  I know, I know, it’s not what you want to hear.  I hear some rumblings out there like this….”Ah gee mom, I don’t want to go back to school!”  This one too – “Ah gee Jen, I don’t want to go back to my work out routine and eat salad every day.”  LOL! 

Well friends, I get it.  However, every day can’t be a party!  Off the leash is fun for a little while, but then it catches up to us and we need to reign things back in.  You want to feel good right?  You want to feel energized and not sluggish or bogged down from heavy food laced with sodium, saturated fats, and refined carbs!  If you are coming off from vacation right now, I encourage you to get refocused on your goals and enter your work out routines into your calendar and head to the store and stock up on fresh veggies, fruits, and clean foods that will nourish your body and energize you.

If you’ve enjoyed yourself with a few cocktails, then it’s time for your lemon detox water!  Do your liver, kidneys, and colon a favor by having a “reset” in your body and flush out the toxins.  Drink lots of water throughout the day too! 

I know it’s hard getting back into routine and clean nutrition and the first few work outs back will be tough, but think about how you want to feel and what it takes to be healthy and fight against disease?  Focus on the people in your life who need you to be healthy?  They are worth fighting for and so are you friends!

 

A Work Out For You!  If you aren’t able to make Boot Camp this Friday morning at 8:30am, give this Boot Camp Work Out a try!

 

Challenge for Saturday, August 11th

Equipment needed:  a medium and heavy set of dumb bells and a watch to time yourself.  Set of cones or markers.  You’ll also need a place to jog and run, so your street or park would be ideal. Set up everything before hand so you are ready to go!

5 Minute Warm-up:  If needed, foam roll tight areas first, especially calves, hips, and glutes.  Do dynamic stretches for 5 minutes:  rotations, straight leg kicks, runner’s stretches, lateral reaches, back stretches, inch worms, and 1 set of 20 push-ups.

Circuit #1:   

Jump ropes for 30 sec, plank hold for 30 sec.  Power Jacks for 30 sec., 20 push-ups.

Squat w/dumb bell OH presses – 20 x’s, then do a 30 sec. jog, 20 sec. run, & 10 sec. sprint for 4 rounds (on street or at park)

Repeat squats & OH presses 20x’s.

Repeat 30,20,10 in street.

Circuit #2:   

Grab heavy dumb bells and do alternating lunges 20x’s.  (You can use a Bosu or curb if you would like to add challenge) Then, hold lunge position and bend over with a flat back, do posterior delt flys with dumb bells 10x’s on each leg. 

Set up cones in street about 50-60 feet apart and do:  high knees and kick butts 2x’s, lateral shuffles 2x’s, cariocas 2x’s, and gorilla runs 2x’s.

Repeat alternating lunges and posterior delt flys. 

Repeat Cardio Circuit.

Circuit #3:

Grab medium dumb bells and do single leg balance with dumb bell front raises, 10x’s on each side = 20 reps.

Do 40 sec. squats w/ 20 sec. rest, then 30 sec. fast squats w/15 sec. rest, then 20 sec. of power squat jumps w/10 sec. rest. 

Grab medium dumb bells and do lateral lunges with dumb bell front raises 20x’s.

Repeat 40 sec. squats, 30 sec. fast squats, and 20 sec. power squat jump sequence.

Circuit #4:

Grab heavy dumb bells and do sumo squats w/bicep curls 20x’s

Do 4 jog sprints in the street about 100 feet in distance. 

Repeat sumo squats and bicep curls.

Repeat jog sprints.

Circuit #5:

Place dumb bells on the ground and do tri-cep push-ups 20x’s

Then do tri-cep push-ups and add burpee jump ups 20x’s

Between cones, do 2 lateral shuffles then squat thrust, then 2 lateral shuffles and squat thrusts.  Keep going back and forth between cones for 1 minute.

Repeat tri-cep  push-ups and burpee sequence.

Repeat lateral shuffles and squat thrusts for 1 minute.

Cool down with static stretches:  calve stretches, hip flexor stretches, quad stretches, back stretches and foam rolling if needed.

 

Note:  For a shorter work out, skip the repeats and it should take about 20-25 minutes.  Add the repeats and it should take about 40-45 minutes.

For a less intense work that is low impact, skip the jumping, burpees, and sprinting. 

Make sure to eat a small something about 30 minutes before this work out and stay hydrated throughout work out.

If you are feeling nauseated, dizzy, or light headed, please stop and rest.

Have fun guys and let me know how you did!

Jen