Wednesday, December 29, 2010

New Year's Eve Workout

Friday, 12/31
7-8am
Rancho Grande Park
$5pp (special holiday pricing)

Guests welcome. Minimum # partipants required. Please RSVP @ info@ciabootcamp.com

SLO Bootcamp: RSVP Required

Please send me an email if you intend to come to class Thursday night. Minimum # participants required to hold class.

info@ciabootcamp.com

915 Class at Rancho Grande Park

Looks like we have a break in the rain. Meet me at the Park! See you at 915!

Wed, 12/29: Take cover!

Just to be safe, both 6am and 915am classes will be @ Nelson Park under the bandstand. See you there!

Sunday, December 26, 2010

Locations for Dec 27-Dec 31

This is our last week of bootcamp and then we are on break for a week. I will get the 2011 schedule up on the website asap so you can plan ahead.

5 Cities Bootcamp:
Monday: (Danielle) Rancho Grande Park
Wednesday: (Nancy) Rancho Grande Park--if rain, Rotary Bandstand
Friday: Additional class $5pp, minimum participants required to offer class. RSVP ASAP!

SLO Bootcamp:
Tue (Jeff)
Thu (Nancy)
Both classes @ Islay Park.
Please RSVP by noon the day of class. We must have 3 to offer class.

Wednesday, December 22, 2010

To the Bandstand!

Sorry for the late notice!
6am and 915 @ Bandstand!

Monday, December 20, 2010

Rotary Bandstand for both 6am and 915am

Really? Was there any doubt?
This rain is truly amazing!

Sunday, December 19, 2010

Locations for Dec 20-24

Happy RAINY, WINDY Sunday!

Here are the locations for bootcamp this week:

5 cities:
Rancho Grande Park or Rotary Bandstand if raining. Please be sure to check CIA's blog for possible location change due to rain. If there is a change, it will be posted by 30 minutes prior to class. No post, no change of location.

SLO:
French Park or if raining, class is cancelled. Please RSVP for class by noon,if you plan to attend this week. Confirmation of class will be emailed by 3pm based on RSVPs.

Saturday, December 18, 2010

No Beach Bootcamp Today

Sorry, but the rain is a little too much for Beach Bootcamp today.

Have a good weekend. Get out for a run/walk when the rain lets up. For a fitness challenge this weekend: 100 situps, 100 pushups, 100 squats, 5 minutes of plank. Break up the quantity in do-able #s throughout the weekend, for example 20 at a time/:30 seconds at a time for the plank.
Enjoy your weekend!

Sunday, December 12, 2010

Locations for the Week of December 13-18

WARM wishes on your Toasty Sunday morning. Is it really December 12th?

Locations this week:

5 Cities, 6am and 915am
Rancho Grande Park ALL week
Nancy will be teaching all the classes this week.

SLO, 530pm
French Park ALL week
Tu: Jeff
Th: Nancy

Saturday, Dec 18, 8-915am
Beach Bootcamp
Meet in Pismo at the end of Wadsworth, N side of pier where the beach volleyball courts are located

Tuesday, December 7, 2010

NYC to Cali.....I am back!

Well, the cold east coast winds have blown me back to sunny beautiful California! Fun trip, but GLAD to be back! I will be back to bootcamp tomorrow at 6am. Looking forward to seeing everyone.

Heard you had some brisk workouts while I was away. Classes have been a bit smaller than normal which leads me to my next comment: busy times and cold weather may put your workouts on the back burner, but DON't let that happen. It's the busy times and stressful days when we need our workouts the most! You'll feel better and you'll be able to approach your lengthy "to do" list with a much clearer head and better attitude. As far as the cold goes....5 minutes in to the workout and you'll forget all about that!

Miss you all and I will see you soon!

Happy Holidays!

Sunday, November 28, 2010

Locations for week of November 29-December 3

Can you believe the Christmas/Holiday Season is upon us??? It's definitely COLD enough to be believable! We had a great post-Thanksgiving group at Beach Bootcamp Friday. 7 ladies and 1 guy agreed to be worked :) at Pismo Beach!!

We will be at our normal locations all week!
5Cities: Rancho Grande Park
SLO: French Park

Instructors: Nancy is heading off to NY on Tuesday thru Monday of next week.
6am
M: Nancy
W: Danielle
F: Jeff
915am
M: Nancy
W: Danielle
F: Danielle
SLO
Tu: Jeff
Th: Danielle

Sunday, November 21, 2010

Thanksgiving Week Locations

5 Cities Bootcamp:
M and W, 6am and 915am classes: Rancho Grande Park
Fri: BEACH BOOTCAMP 8-915 meet at the end of Wadsworth
$10 extra fee

SLO Bootcamp:
Tuesday only, 5:30-6:30 Rancho Grande Park

FRI: BEACH BOOTCAMP, 8-915am in Pismo, meet at the end of Wadsworth
$10 extra fee

See you at the park!

Friday, November 19, 2010

Yummy Butternut Squash Soup

I want to share a delicious soup recipe I was given and made last night for dinner. Super easy, super healthy and delicious!!

Ingredients:
2 butternut squashes
1 med yellow onion, chopped
1 organic chicken breast or tofu or tempeh
1 jalapeno, seeded and chopped
2 cups organic chicken broth or veg broth
1 TB organic coconut oil or 1/2 cup organic coconut milk
salt and pepper to taste

Directions:
Cut squash in half and coat with a little olive oil. Bake for 30+ minutes @ 375 or until soft.

Saute onion and chicken (or tofu or tempeh) together in bottom of your soup pan with a little olive oil or coconut oil. Cube cooked squash (it should be very soft from baking it) and add it to the pan. Add the broth, jalapeno pepper, coconut oil/milk and simmer for a few minutes. Add water if needed to thin.

Salt and pepper to taste.

YUM! Enjoy!

FYI on organic unrefined coconut oil:
Research now says,
"It may be surprising for you to realize that the naturally occurring saturated fat in coconut oil actually has some amazing health benefits, such as:"
-Promoting heart health
-Promoting weight loss, when needed
-Supporting your immune system health
-Supporting a healthy metabolism
-Providing you with an immediate energy source
-Keeping your skin healthy and youthful looking
-Supporting the proper functioning of your thyroid gland
"Coconut oil does not produce an insulin spike in your bloodstream. You read that correctly, Coconut oil acts on your body like a carbohydrate, without any of the debilitating insulin-related effects associated with long-term high carbohydrate consumption!"

Sunday, November 14, 2010

Locations for the week of: Nov 15-19

Sunny, clear skies all week long! But, for my 6am'rs: dress warmly! It's going to be very chilly!!

5 Cities Bootcamp: Rancho Grande Park ALL week, Nancy is teaching all week, too.

SLO Bootcamp: French Park
Tuesday: Jeff
Thursday: Nancy

Announcements:
6am Bootcamp WILL be offered the Wednesday before Thanksgiving!
Saturday Beach Bootcamp is being rescheduled to Friday, Nov 26, 8-9:15. Nancy is going out of town earlier than expected and will not be able to teach Saturday.
Good news: those of you who have paid for this class as part of your regular MWF session registration are good.
Punch cards still do not apply for this class. You may still bring a guest and if so, you save $2. Pay early and save $1.

See you at the park!

Sunday, November 7, 2010

It's Back to Bootcamp: November 8-12

Welcome back! Hope you all had a great week off.
So many of you kept up your workout routine while we were on break last week. That is so AWESOME! Consistency and commitment pays off!!

Locations/Instructors for week one:
5 Cities Bootcamp:
Rancho Grande Park ALL week.
Nancy will be teaching all classes this week except Friday, 6am, will be Jeff.
I think the rain should stop by this evening. But, if not, we will be at the Rotary Bandstand at Nelson Street Park.
SLO Bootcamp:
NEW location! French Park between Morning Glory Street and Poinsettia St. Email me if you need directions.
Tu/Th, 5:30-6:30pm, Nancy will be teaching both classes.

See you at the park!

Monday, October 25, 2010

Week 4: Locations for the week of October 25-30

Last week of this session: no bootcamp November 1-5.
Locations this week are NORMAL.

5-Cities: Rancho Grande Park ALL week.
Instructors:
M: Danielle
W: Nancy
F: Jeff/Nancy

SLO: Islay Park ALL Week
Tu: Jeff
Th: Nancy

SATURDAY BEACH BOOTCAMP: October 30. Costumes? If you want to wear a costume, make sure it doesn't interfere with your workout. Prize for the best cosutume!! Anyone is welcome....you don't have to be a current bootcamper to attend!
When: 8-9:15am
Where: Meet at the stairs in Pismo at the end of Wadsworth St. near beach volleyball courts.
What: Costume? (optional), beach towel, and water

Cost:
$10 pay online, or day of class
$9 if you pay prior to class
$8 if you bring a friend--friend pays $10
This is a separate class from the regular session, so punch cards do NOT apply, and SBB cannot be used as a make-up class.

Next Bootcamp begins the week of November 8-Dec 31.
4week and 8week pricing options available. See website for details.
SLO bootcamp begins meeting at French Park as of November 9.

Sunday, October 17, 2010

Week 3: Locations for the Week of October 18

Hope you all had a great weekend! It's looks like we might be in for a bit of rain this week, so be sure to check back to the blog for any last minute location changes!
New posting, instructor in parentheses ().

5-Cities Bootcamp:
Monday, Oct 18 (Nancy): Rancho Grande Park if no rain. If raining, Rotary Bandstand @ Nelson St. Park behind the village.
Wednesday, Oct 20 (Nancy): Rancho Grande Park
Friday, Oct 20 (Nancy): Wilmar Street for Stairs--bring an iPod if you want!

SLO Bootcamp:
Tuesday, Oct. 19 (Jeff): Islay Park
Thursday, Oct. 21 (Nancy): Islay Park

**Recruit someone to Buggy Bootcamp and you get 50% off your next registration fee! Email info@ciabootcamp.com for more information.

Sunday, October 10, 2010

Locations for the Week of October 11: Week 2

Happy Sunday Everyone!

10-10-10: City to Sea Half Marathon!
As I type this, some of your fellow bootcampers are trudging, gliding, loping, etc. along the roads of SLO heading towards Shell Beach for a 13.1 mile run or run/walk. I am so proud of you and all the hard work you put in training for today's event. I will be looking for each of you as you cross the overpass on San Luis Bay Drive!!

5-Cities Bootcamp: Rancho Grande Park ALL week
SLO Bootcamp: Islay Park ALL week

See you at the park.

As the world renowned coach John Wooden listed in his 7-point Creed for making the most of oneself:
"Make Each Day Your Masterpiece".

Wednesday, October 6, 2010

6am and 915am Classes @ Rotary Bandstand

See you at the park behind the village: corner of Nelson and Mason Sts. No weights needed,but bring your mats!

Tuesday, October 5, 2010

Bar Exam: Does yours pass?

Many of us find ourselves munching on energy bars or handing them off to our kids, or just being overwhelmed as we try to decide which ones to buy at the grocery store. Be careful, because in my opinion, many bars are just glorified candy bars!

How do you know which ones to buy? I found this helpful bit of info in August 2010 Prevention Magazine and was thrilled to see the bar I enjoy the most on the list!
Choose a bar that has less than 100 mg of sodium, minimal added sugars, and an ingredient list consisting mainly of fruits, nuts, and whole grains. The top 5 winners as per Prevention Magazine are:

ProBar Fruition Strawberry
Bear Naked Grain-ola Tropical Fruit
Clif C Apple
Kind Fruit & Nut Delight
Larabar Banana Bread (I personally LOVE Lara Bars and carry them in my car)

Write them down, give them a try, read the labels---tell me if you've tried any and what you think!

This is a Raffle Ticket Post! Tell me about it and earn a ticket!!

Friday, October 1, 2010

October Bootcamp: Begins the Week of Oct 4

Welcome Back!
Hope you all had a good week off from Bootcamp and are ready to jump back in!
Locations:
5-Cities: Rancho Grande Park all week
SLO: Islay Park all week

Mark your calendars for Sunday, Oct 10 (10/10/10)
Come cheer on your fellow bootcampers who are running the City-to-Sea 1/2 Marathon!!
More info to come, but the following ladies have been training and are going to be pounding the pavement that Sunday morning:
5-Cities 6am'rs: Kristin L., Staci T., Tracy L., Heidi S.
SLO: Summer B
Did I miss anyone?

Raffle Tickets: check back to the blog frequently for your chance to earn raffle tickets. BTW: everyone who attended Saturday's Beach Bootcamp earned one, and those who recruited guests earned an additional one. Raffle will be held Friday, Oct 29.

Thursday, September 23, 2010

Don't Forget!! Saturday Beach Bootcamp

Saturday, September 25th, Beach Bootcamp, Pismo Beach: 8am-915am

$10/class

Meet at the restrooms at the end of Wadsworth St. near sand volleyball courts.

Water, beach towel, and sunscreen required!

Open to anyone, co-ed, 12 years and older

Please RSVP (info@ciabootcamp.com) because minimum # of participants must be met to hold class!

Punch cards do not apply.

Sunday, September 19, 2010

Locations for Final Week of Sept Session

Happy Sunday Bootcampers!
This is week 4 of the Sept Session. We are off next week and then back on October 4!!
SLO: Islay Park all week
5-Cities: Rancho Grande Park all week
Buggy Bootcamp: Rancho Grande Park M and W

Saturday, September 25th, Beach Bootcamp, Pismo Beach: 8am-915am
$10/class
Meet at the restrooms at the end of Wadsworth St. near sand volleyball courts.
Water, beach towel, and sunscreen required!
Open to anyone, co-ed, 12 years and older
Please RSVP (info@ciabootcamp.com) because minimum # of participants must be met to hold class!
Punch cards do not apply.

Thursday, September 16, 2010

Snack Smarter

Here is another opportunity to earn a raffle ticket! Just follow these 2 steps below!

Step 1: Read This
Next time you have the "munchies" try this: Calculate how long it's been since you last ate, and consider every hour to = 100 calories. For example, you ate breakfast at 8am and it is now 10:30am you can have a 250 calorie snack to hold you over 'til lunch. Remember, a healthy snack contains carbs, protein and fiber. A good example might be a few almonds and an apple or 2 TBs of hummus with a whole grain cracker.

Step 2: Tell me you read this and give me an example of a healthy snack idea.Maybe even let me know if you tried this and if it worked!

Have a great weekend! Danielle and I are off to San Jose for FitFest 2010!!!

Sunday, September 12, 2010

Locations for the week of Sept 13

Pretty simple:
5-Cities Bootcamp will be at Rancho Grande Park ALL week
SLO Bootcamp will be at Islay Park ALL week
Buggy Bootcamp will not be offered this week unless 2 or more participants join in. If so, Rancho Grande Park M and W.

Other news:
Nancy and Danielle will be attending FitFest 2010 in San Jose Friday and Saturday! We will be learning all kinds of great ideas and workouts to bring back to Core In Action Bootcamp. Can't wait!

Congrats to Kristin L, Tracy L, Gwen P for reading last week's blog on working those deep abdominal muscles and earning a raffle ticket for the end of session drawing. Check back often! You never know when there will be another opportunity to earn a raffle ticket!

Mark your calendars for the first Saturday Beach Bootcamp: September 25th at Pismo Beach. Open to anyone!! Great time to bring your hubbies!!

Hope to see you all at the park this week!

Sunday, September 5, 2010

Labor Day Workout

Monday's workout will be from 7-8am; one class only!

We will meet at AGHS's track for a track/stadium workout. Bring water and something to put on the ground for ab work. No weights needed!!

See you at the track. We will start class right at 7.

Also, as promised, bring a guest for a small fee of $5/guest! Your guest will just need to sign a day waiver prior to the workout.

Wednesday, September 1, 2010

Attack those hidden core muscles

A common fitness goal for many women is to flatten tummies and strengthen abs. Did you know basic crunches target ONLY superficial muscles, so they really aren't the most effecient way to work your abs. FYI: According to the University of Virginia, to burn one pound of fat, you have to do 250,000 crunches! That equates to 100/day for 7 years!?

Better: you need to target the muscles that lie underneath the superficial ones: transverse, multifidis, and internal obliques. When you strengthen those muscles, they act like a corset pulling in your mid-section, making your abs look flat and toned. Most women are very weak in this area....and have no idea how to engage them.

To practice engaging them: lie on your back on the floor and place your palms just below your navel. Exhale and allow your belly to expand as far as you can. Then, focus on pulling your belly button toward your spine, drawing your abs toward the floor. Hold for 5 seconds. Repeat this 8-10 times.

Tell me you read this blog, if you tried this exercise, and you will earn a raffle ticket. At the end of this session, we will raffle off a prize. Be sure to check back to the blog for more chances for tickets!

Sunday, August 29, 2010

5-Cities Bootcamp Begins

Welcome back after your week off!
5-Cities Bootcamp is Back in session.
All classes will be held at Rancho Grande Park.
MWF 6am and 915am

Buggy Bootcamp is Back at 9:30am. Be sure to come to Monday's class or email us @ info@ciabootcamp.com if you plan to join. Minimum # participants must be met in order to offer this class.

SLO Bootcamp
Classes continue: Tu/Th evenings at Islay Park

See you at the park!

Friday, August 6, 2010

Workout Locatons for the Weeks of 8/9-8/20

Hi Bootcampers. Here is your post for the next 2 weeks, since I will be in Costa Rica. I will return on the 16th and be back at bootcamp on the 18th. I have left you in very good hands and you have some awesome workouts coming up!

5-Cities Bootcamp:
Monday, 8/9:
6am: Rancho Grande Park with Jeff
8am: Madonna Mtn. Hike with Danielle. Plan at least 2 hour time slot! Meet at the parking lot at the base of Madonna Mtn. Bring water! Wear a hat!
Wednesday, 8/11:
6am: Rancho Grande Park for Bootcamp as you Know (and Love) It! with Kate
9:15am: Rancho Grande Park (not Dinosaur Park as schedule states) Yoga with Tami!
Friday, 8/13:
6am: Rancho Grande Park with Danielle

Monday, 8/16:
6am and 9:15am: Diggin the Dunes with Jeff and Danielle. Meet at Fin's Parking lot. Water and towel only.
Wednesday, 8/18:
6am and 9:15: Rancho Grande Park with Nancy
Friday, 8/20:
6am, Rancho Grande Park with Nancy

We will be on break the week of Aug 23 and start up a new session on Aug 30!

45/15 circuit challenge: SLO off week

Here it is: 8 moves--45 sec work, 15 sec recovery--3x thru with 90 sec break between rounds....
Hindu p/u
Plie squat with side leg lift
Burpee
Russian Ab Twist
Tricep Hip thrust
Speed Skater
Alt. Hi-to-Lo plank
Alt. explosive reverse lunge
Have fun! See all you SLO ladies on Tuesday, 8/17!

Monday, August 2, 2010

Attention: Price Alerts and Dates

As of August 16: Drop-in Rates Increase to $15*
*Unless you have an active punch card and want to add an extra class within the session it was active.

SLO Bootcamp: Next session will be a 6-week session!
In order to get 5-Cities and SLO on the same schedule, SLO will have a 6-week session beginning Aug 17 through Sept 23.
Prices (SLO Bootcamp only):
2x/week: $120 (12 classes)
Punch card: $125 (10 classes)
Drop-in rate: $15/class
Season savings: purchase August-Sept and Sept-Oct: $205 SAVE $10

Next 5-Cities Bootcamp Dates: Aug 30-Sept 24. Watch for Season Savings.

Sunday, August 1, 2010

Locations: Week of Aug 2-5

SLO Bootcamp: Islay Park all week.
Reminder: this is week 4. Bootcamp will be off next week. The next session begins Aug 17 and will be a 6-weeks session in order to get 5-Cities and SLO on the same schedule.
There will be adjusted pricing due to the 6-week schedule.
Drop-in rates will be upped to $15/class as of August 17. If you have an existing punch card, extra classes will remain at $12.50.

5-Cities Bootcamp: Rancho Grande Park all week
Monday: 45/15 3 x Circuit @ Rancho Grande Park
Wednesday: Pilates at the Park (Rancho Grande Park)
Friday: 6am only

Buggy Bootcamp:
Rancho Grande Park all week. Confirm with Danielle the night before.

Sunday, July 25, 2010

Locations for July 26-July 30

5-Cities Bootcamp and Buggy Bootcamp ARE BACK ON!
M, W, F: All Rancho Grande Park
M: Kick it off!
Wed: Bootcamp Bonanza
Fri: 6am only--with Jeff

Please note a few changes to the Sizzlin' Summer Series Schedule:
Monday, Aug 2: Pismo Pull workout cancelled. Circuits and Intervals scheduled instead at Rancho Grande Park for both 6am and 915am classes.
Monday, Aug 9: Madonna Mountain Hike 8am for both classes. No 6am class that day! It will require at least a 2-hour time slot, maybe more depending on the pace of the hikers!
Wed, August 11: Yoga will be for 9:15 class only.

Avila Bootcamp: Last week--classes end July 29: Tu/Th, 9:15-11 am.

SLO Bootcamp: Week 3--All classes at Islay Park in SLO, Tu/Th 5:30-6:30 pm

See you at the park!

Sunday, July 18, 2010

Bootcamp: week of July 19-23

SLO Bootcamp: Islay Park, 5:30-6:30pm, Tu/Th, $12.50 drop-in fee, or punch card
Avila Bootcamp: Meet near the lifeguard station to the left of the pier in Avila, 9:15-11am, Tu/Th: $20 drop-in fee, punch cards from 5-cities and SLO don't work for Avila classes...
5-cities Bootcamp and Buggy Bootcamp: off this week. We'll be back July 26. If you want extra classes, consider going to SLO or Avila!

Sunday, July 11, 2010

SLO Bootcamp

Weeee'rrreee Baaaack!

Yay! Back to Bootcamp Tu/Th @ Islay Park in SLO from 5:30-6:30 pm. Can't wait!

Buggy Bootcamp

Monday: Rancho Grande Park
Wednesday: Bob Jones Trail
Friday: Johnson Family Ranch Hike

This is just a heads up:
Buggy Bootcamp is in its final week this week: July 12-16.

You can still join in the workouts this week: MWF, 8:30-9:30am. You can use your final punches on an existng punchcard, or you can pay a $12.50 drop-in fee.

FYI:
Buggy Bootcamp must meet the minimum number of attendees in order to continue this class next session. If you have taken a break and are considering a return, let us know. Flexible payment plans can be set up, commit to more than one session and SAVE, recruit a friend and SAVE EVEN MORE!

Sizzlin Summer Series Schedule Change

This is just an FYI for those of you following the Sizzln Summer Series schedule:

NO Yoga at the Park class tomorrow, Monday, July 12
INSTEAD: Circuits and Intervals

You will be completing 3 circuits based on timed intervals, hitting every muscle group from head to toe!

Please bring(wear) a watch that has a second hand, or a stop watch, or a runner's watch that has a timer on it!
The workout will run much smoother if you each have your own timing device!

Wednesday's workout is as planned: meet at Wadsworth in Pismo for the Flat and Flights workout. The description says it is a 75 minute workout. That applies only to the 9:15 class. (9:15-10:30). The 6am class will be one hour as normal.

Friday: 6am class at Rancho Grande Park

Finally, this weeks is the 4th week of this session. We will be off next week and then back on July 26.

Hope to see you all tomorrow!

Wednesday, July 7, 2010

Buggy Bootcamp

Locations for Wednesday and Friday:
W: Rancho Grande Park
F: Arroyo Grande High School Track (Check meeting location with Danielle)

Sunday, July 4, 2010

Locations for the week of July 5-9

5-Cities Bootcamp: Rancho Grande Park ALL WEEK
Buggy Bootcamp: TBA

Summer Series Classes:
Monday: The Main Course: A workout that will run you through an obstacle course.
Wednesday: Pilates at the Park

Thursday, July 1, 2010

Monday's 5-Cities' Bootcamp

Since Monday is officially a holiday, we will have ONE bootcamp on Monday, July 5th @ 9:15 am at Rancho Grande Park. NO 6am bootcamp on that day!!!

Bishop's Peak Hike

Hey all you SLO Bootcampers (or anyone else who might be interested...)
There is a group of ladies who will be hiking Bishop's Peak on Tuesday, July 6th at 5:30. Meet at the Highland St. trail head promptly at 5:30, if interested.
Great option for those on bootcamp break!!!

Sunday, June 27, 2010

Locations for the week of June 28

LAST WEEK for SLO Bootcamp! Islay Park all week.

5-Cities Bootcamp:
Monday: Rancho Grande Park
Wednesday: AG High School Track
Friday: Rancho Grande Park

Buggy Bootcamp:
Monday: Hero Park at the corner of 16th Street and Farroll
Wednesday and Friday: Rancho Grande Park

Avila Beach Bootcamp:
Begins Tuesday at 915am.
Meet at the pier in Avila.

Sunday, June 20, 2010

5-Cities Bootcamp Starts Up Again Monday, 6/21!

Hope everyone had a relaxing week off, but not tooo relaxing! We are back on for our first summer session: June 21-July 16.

Locations for this week's workouts are:

6am Bootcamp: Rancho Grande Park ALL WEEK
Buggy Bootcamp: NEW time 8:30-9:30am; Rancho Grande Park ALL WEEK
9:15 Bootcamp Sizzlin'Summer Series, MW only:
June 21 BAYKI (Bootcamp As You Know It): Meet at Rancho Grande Park for an energetic full body workout.
June 23 The Great Equalizer: Rancho Grande Park. Circuit training. You will pull, push, dip, press, and crunch your way into shape with this great workout using the Lebert Equalizer .

See you at the park!

Sunday, June 6, 2010

Sizzlin' Summer Series 2010

What is the Summer Series 2010?
16 classes in various 5-cities locations from June 21-August 20
M and W with a break week July 12-16
Most classes run from 9:15-10:15am

Sign up for all 16: $170
Pick and choose classes according to your busy summer schedule and interests: $12.50 per class. Punch cards will work for this.
Drop-in: $15

Paste this link into your browser to view the Summer Series schedule of classes and reserve your spot in the classes of your choice!
http://www.ciabootcamp.com/assets/sizzlinCIA_2010.pdf

Bootcamp Locations for week of June 7-11

SLO Bootcamp is BACK!!
Tuesday/Thursday evenings, 5:30-6:30pm at Islay Park in SLO

5-Cities Bootcamp-Last Week
M and W: Rancho Grande Park
Friday: Wadsworth in Pismo Beach

Buggy Bootcamp: Have you checked your email for your ticket to savings???
Monday: Johnson Ranch Hike (Meet at trail head in parking lot)
W and F: Rancho Grande Park

Sunday, May 30, 2010

Locations for week of May 31-June 4

AG Fitness Bootcamp:
Monday: 7-8 am combined class: Rancho Grande Park
Wed: Rancho Grande Park
Friday: Meet at the end of Grande Avenue in Grover Beach

Buggy Bootcamp:
Monday: 8:30-9:30 Rancho Grande Park
Wed and Friday: Rancho Grande Park

SLO Bootcamp: off this week

Wednesday, May 26, 2010

Friday Location for AG Bootcamp

Scrapping the "new location"....I didn't like it.

We will meet at the stairs on Wilmar St. in Pismo. 6am'rs and 9:15'rs park there, not Wadsworth! Any questions, email me! info@ciabootcamp.com

Sunday, May 23, 2010

Locations: Week of May 24-28

AG Bootcamp:
Monday and Wednesday: Rancho Grande Park
Friday: New location for stairs: check back for details to be posted Monday afternoon!

Buggy Bootcamp:
Monday: Bob Jones Trail
Wednesday and Friday: Rancho Grande Park

SLO Bootcamp:
Last week for SLO Bootcamp, then a one week break, and we will be back on for another session!
Tu/Th: Islay Park
Remember: Tuesday Evening will be YOGA at the Park! You can bring a guest for $10 extra! Lisa Kowalski will coach you through an invigorating 60 minute Yoga class.

Sunday, May 16, 2010

AG Bootcamp Back in Session!

If you haven't yet checked, open your latest CIA email. It has important dates, new times, and new pricing options for Summer!

SLO Bootcamp is beginning it's 3rd week and the decision is to keep SLO going! We've had such great response, so it will continue through summer!

Locations for the first week of AG Bootcamp:
Rancho Grande Park all week.

Buggy Bootcamp:
Monday: Grover Beach Boardwalk. Meet at the parking lot near Fin's Restaurant at the end of Grand Avenue.
Wed and Fri: Rancho Grande Park

SLO Bootcamp:
Islay Park in SLO

Hope to see all of you at the park tomorrow!

Wednesday, May 5, 2010

Buggy Bootcamp at Bob Jones Trail

Friday's Buggy Bootcamp location: Bob Jones Trail

Fitness bootcamp: Wadsworth in Pismo

Sunday, May 2, 2010

Location for Week of May 3

AG Bootcamp: LAST week of this session!
Mon and Wed: Rancho Grande Park
Friday: Wadsworth in Pismo
NEXT SESSION: May 17-June 11

Buggy Bootcamp:
Monday: Rancho Grande Park
W/F: Check with Coach Danielle

SLO Bootcamp:
First day of May session! May 4-May 27
Tu/Th: Islay Park

Looks like clear skies for a while! Hurray for outdoor fitness!

Sunday, April 25, 2010

Locations for April 26-April 30

AG Fitness Bootcamp:
Rancho Grande Park, ALL week

Buggy Bootcamp:
Monday: Rancho Grande Park

SLO Bootcamp:
Islay Park unless it rains.
Tuesday looks like we may be in for a bit of rain. Light sprinking? Throw a hat on and a weather proof jacket and we're outside. Rain? Check back to the blog for more info.

Wednesday, April 21, 2010

BUGGY BOOTCAMP ONLY!

Go to the outlets for 9:30 class, unless you hear otherwise from Danielle!

Fitness Bootcamp: Rancho Grande Park

Sunday, April 18, 2010

Locations for April 19-April23

AG Fitness Bootcamp
M and W: Rancho Grande Park
Fri: Wadsworth in Pismo

Buggy Bootcamp
M: Rancho Grande Park
other days: TBA

SLO Bootcamp
Islay Park
IF RAIN: Check back to blog for alternate location. If a change in location is necessary, it will be posted by 4pm on day of class.

Monday, April 12, 2010

915 Bootcamp Goes Under Cover

Well, it looks like we could be in for more rain this a.m. So, rotary bandstand it is! See you there!

Sunday, April 11, 2010

Bootcamp Begins Monday, April 12

AG bootcamp and Buggy Bootcamp start tomorrow!

This week's locations are as follows:
Monday, Wednesday, Friday: Rancho Grande Park
Check blog prior to class, in case of rain, to see if location changes.

Buggy Bootcamp: Pismo Beach Outlets, Monday only at this time.

SLO Bootcamp: Islay Park, Tue and Thur

Wednesday, March 31, 2010

915 Fitness Bootcamp

To be safe, we are meeting at the bandstand: rain or shine. See you there!

BUGGY BOOTCAMP ONLY!

Meet at the Pismo Beach Outlets today, Wednesday!

6 AM Class: Bandstand!

It's raining, so we will meet at the Bandstand.
See you there!

Sunday, March 28, 2010

Final Week: March 29-April 1

This is the final week of this session. Please note we are ending on Thursday, not Friday, due to Good Friday.
We will be at the park all week, unless it rains. They are calling for rain Tues evening through Thursday morning. So please check back to the blog for an update in locations.

Next session begins: April 12.

Monday, March 22, 2010

Buggy Bootcamp Locations: UPDATED

Monday: Rancho Grande Park

Wednesday: Bob Jones Trail

Friday: Rancho Grande Park

See you at the park!

Sunday, March 21, 2010

Locations: March 22-26

Happy First Day of Spring!

Fitness Bootcamp and Buggy Bootcamp
M and W: Rancho Grande Park

Fitness Bootcamp
F: Wadsworth in Pismo Beach

Buggy Bootcamp:
F: Bob Jones' Trail, meet in parking lot

Tuesday, March 16, 2010

Buttermilk Bran Muffins complements of Anna McClellan and Bob Greene

A key ingredient in this recipe is buttermilk, which, despite its name is actually low in fat, so it keeps the muffins moist without adding a lot of extra calories.
Makes 12 muffins.

Nonstick cooking spray
1 1/4 cups unprocessed wheat bran
2/3 cup unbleached all-purpose flour
2/3 cup whole wheat flour
1 1/4 tsp baking soda
1/8 tsp salt
3/4 cup low-fat buttermilk
2 cups diced (1/4" squares) unpeeled Granny Smith apples
1 egg
1 TB plus 1 1/2 tsp canola oil
1 1/2 tsp vanilla extract
1/2 cup currants
Grated zest of 1 orange (about 3/4 tsp)

Preheat the oven to 350 degrees. Place the rack in the center of oven. Lightly coat 12-cup muffin pan with cooking spray.
Med mixing bowl: whisk together the bran, flours, baking soda, and salt til well combined.
In another med bowl: whisk together the buttermilk, apples, egg, oil, and vanilla until well combined.
Make a well in the center of the dry ingredients and pour in the buttermilk mixture. Stir just until dry ingredients are moistened.
Fold in the nuts, currants, and orange zest.
Divide the batter equally among the prepared muffin cups. Bake 20-25 minutes, or until the tops of the mufffins feel springy when pressed gently. Remove pan from oven and allow the muffins to cool in the pan or a wire rack for 10 minutes before removing them from the pan. Serve warm or cool.

Per muffin, about: calories: 154, Protein: 5 g, Carb: 23 gr, Dietary Fiber: 5g, Total Fat: 6 g, Saturated Fat: 1g, Cholesterol: 18mg, Calcium: 39 g, Sodium 178 mg.

Suggestions: to make the muffins moist add smashed ripe bananas to the basic recipe and maybe a little more buttermilk. With the apples, add some cinnamon and nutmeg for flavor. Instead of apples, use blueberries, cranberries, or mangos. Don't overbake, and they freeze well. Microwave for about one minutes.

Sunday, March 14, 2010

Locations for March 15-19

Beautiful Sunny Skies!!
Monday and Wednesday: Rancho Grande Park
Friday: Fitness Bootcamp ONLY meet at the end of Grande Avenue in Grover Beach at the Fin's parking lot.

Buggy Bootcamp: Rancho Grande Park ALL WEEK!

Friday, March 12, 2010

Buggy Bootcamp Starts Monday, 3/15

9:15-10:15am
Rancho Grande Park
Please arrive 10 minutes early to fill out paperwork.

Wednesday, March 10, 2010

Rain? 6am class

See you at the bandstand!

Sunday, March 7, 2010

Week One Locations: March 8-March 12

One more week of bright and cheery mornings. Daylight savings begins next week and we'll be briefly back in the dark. Bummer! It will be short-lived,though, because Spring and Summer are right around the corner---yay!!

Anyways.....

Monday and Wednesday: Rancho Grande Park

Friday: Butterfly Grove (arrive a couple minutes early because we will leave the gathering area right at 6am and 915am)

Saturday, February 27, 2010

Week 4 Locations: Mar 1-Mar 5

We will be at the park all week. Final Week!

FYI: NO BREAK BETWEEN SESSIONS!! We will roll right into the March session which ends on April 1, just in time for Spring Break. Next break begins, April 2 and we start up a new session on April 12.

Remember to check this blog for any possible location change due to weather. It looks like Monday will be clear, but possible rain Wednesday.

Have a great weekend. See you at the park!

Wednesday, February 24, 2010

WEDNESDAY Bootcamp @ Bandstand

Class will be held today, 6am and 915am, at the Rotary Bandstand at Nelson St. Park. See you there!

Monday, February 22, 2010

Walk More, Burn More

Did you know if you add an extra mile to your day-to-day activities (about 2000 steps) you are burning about 100 extra calories each day?

Sunday, February 21, 2010

Week 3 Locations: Feb. 22 - Feb26

Rain tomorrow? Possibly. So please recheck the blog at 5:30 am and 8:45 for a possible RE-location of class.

Monday - Friday: All Rancho Grande Park

If rain: Rotary Bandstand at the park located on the corner of Nelson and Mason Streets.

Sunday, February 14, 2010

Locations Week 2: Feb 15-19

Hope you all had a great weekend. It's a holiday tomorrow, Monday, Feb 15: banks are closed, post office closed, schools are out.....BUT NOT BOOTCAMP! CIA Bootcamp is business as usual!

Monday and Wednesday: Rancho Grande Park
Friday: Beach Day! Meet at the end of Grand Avenue in Fin's parking lot. Bring only a towel and water.

See you tomorrow!

Thanks to those of you who invited friends to join us at bootcamp last week. I appreciate your efforts to recruit!

Saturday, February 13, 2010

Bootcamp for Two

Congrats to all who participated today, either willingly or unwillingly--hahaha. Check out some photos on Facebook!

http://www.facebook.com/photo.php?pid=600947&id=1196755438#!/album.php?aid=2034810&id=1196755438&ref=mf

Monday, February 8, 2010

Make Exercise Stick!

Need motivation to keep exercising? Forget weight loss and focus on quality of life. Studies have found that women ages 40-60 who exercised with a goal of overall well-being were 34% more likely to stick with it than those interested only in losing weight.

Sunday, February 7, 2010

Bring a buddy to Bootcamp Week

Bring a buddy who has been wanting to try boot camp out FREE this week. If your buddy joins, they get $20 off immediately on this month's registration, and you get $20 off a future Bootcamp registration! "Buddy" must be a NEW recruit.

Locations Week 1: Feb 8-12

Welcome back to February Session!
Weather permitting......Tuesday rain is forcast at this point...

Mon and Wed: Rancho Grande Park
Friday: Wadsworth, Pismo Beach

Friday, February 5, 2010

Go to the Bandstand

Both 6am and 915 classes, Friday, Feb5!

Sunday, January 31, 2010

Pil-oga Class with Jessica

Monday, February 1 and Friday, February 5
6am-7am
9:15am-10:15am
Rancho Grande Park
$12.50/class
Bring a mat and dress in layers

Rain?
Rotary Bandstand at Nelson St. Park

Please arrive at least 5 minutes before class.

Chains of Love 5K, 10K, 15K

Chains of Love 5,10, and 15K fun run Feb 14, Sunday
Here is the link to Cal Poly's website for more info on the run.
Translation: 5k: 3.1 miles, 10K: 6.2 miles, 15K: 9.3 miles

http://calpolytriathlon.com/col/

Come on! Let's do it!

Sunday, January 24, 2010

Week 4 Locations: Jan 25-29

Weather permitting.....
Monday and Wednesday: Rancho Grande Park
Friday: Wadsworth

Don't forget to sign up for Pil-oga with Jessica next Monday and Friday.
Once again, weather permitting, we will be at Rancho Grande Park.
Rain = Rotary Bandstand at Nelson St. Park.

See you tomorrow!

Have you committed to Pil-oga Yet?

Be sure to respond to CIA's evite: Monday and Friday, Feb 1 and 5, 6am and 915am with Jessica. You can also email Nancy with your RSVP: info@ciabootcamp.com

If you pay THIS week, the cost is only $20. If you wait til next week, the cost is $12.50 per class. Save $5 and secure your spot!

Top 10 Ways To Get Healthy in 2010

As printed in IDEA Health and Fitness Association's January 2010 Fitness Journal, by Diane Lofshult

1. Switch from regular soda to diet, and pass on suger-laden energy drinks.
2. Never skip breakfast.
3. Drink alcohol only on weekends, if at all.
4. Use olive oil instead of butter on bread or when cooking.
5. Chew your food slowly, and always sit down when you eat.
6. Substitute sweet potatoes or yams for white potatoes.
7. Always ask for salad dressing on the side.
8. Choose dairy products that are fat-free or 1%.
9. Ask restaurant servers to bring you half your meal and to put the other half in a doggie bag to take home.
10. Replace your regular dishes with smaller salad plates.

Thursday, January 21, 2010

Friday Jan 22 Bootcamp Location

We will be at the Nelson St. Park under the bandstand NO MATTER WHAT....rain or shine. See you then.
915 class make-up will be scheduled soon. I'll keep you posted.
Stay dry!

Wednesday, January 20, 2010

915 Bootcamp Cancelled Today

I hate to do it, but the wind AND rain is pretty miserable. NO Bootcamp at 915 today, Wednesday, 1/20.
We will reschedule on a Saturday, or Wed during break. I will keep you posted.

Wednesday: 6am and 915

Meet at Nelson Park's Bandstand, rain or shine! If not raining we'll workout in the park, if raining we'll hop under cover!!
See you there!

Tuesday, January 19, 2010

Chains of Love 5,10, and 15K fun run Feb 14, Sunday

Here is the link to Cal Poly's website for more info on the run.
Translation: 5k: 3.1 miles, 10K: 6.2 miles, 15K: 9.3 miles

http://calpolytriathlon.com/col/

Come on! Let's do it!

Sunday, January 17, 2010

Week 3 Locations: January 18-22

Well......depending upon the weather.....
Mon-Wednesday: Rancho Grande Park
Friday: Wadsworth in Pismo

Rain?
Check the blog 30 minutes prior to class to see if location has changed. If nothing is posted, nothing has changed. Go to the regularly scheduled location.

Sunday, January 10, 2010

Week 2 Locations: January 11-15

We will be at Rancho Grande Park ALL week!

There is a pretty good chance of rain Wednesday morning. Check back to the blog on Wednesday before class to see if there is an alternate location.

Remember, a little rain/sprinkle is not keep us from working out without shelter. We are NOT made of sugar!! :)

See you at the park!

Sunday, January 3, 2010

Week 1 Locations: Jan 4-8

Welcome Back!
Week 1 Locations
Monday-Wednesday: Rancho Grande Park
Friday: Wadsworth for a beach workout, not stairs!