Thursday, December 20, 2012

This Week's Schedule (cont'd)

Hi ALL!
One more post before break!

Hope to see you all tonight at my house for our first (well, in a very LONG time) Christmas party!  Need more info?  Email me!

Friday is the last workout before break.  One workout ONLY at Wilmar Stairs and rain cancels:  545am.  No 915am workout!

If I don't see you tonight or tomorrow, have a very Merry Christmast and Happy New Year.  We will be back to bootcamp, Monday January 7.

Cheers!!
Nancy

Sunday, December 16, 2012

Final Week of Bootcamp for 2012

We are in our final week of bootcamp for 2012.  Amazing how time flies!  Lets maximize our time together by commiting to this week's workouts:  don't hit snooze when the alarm goes off, don't sabotage your workout efforts by downing high caloric holiday treats, and literally write your workout time in your dayplanner so nothing else gets in the way. 

So, now, after that little pep-talk, here is what this week looks like:

Monday, Dec 17
545 and 915am:  Rancho Grande Park
930:  Buggy Bootcamp

Wednesday, Dec 19
545 and 915am:  Grace Church Parking lot
930:  Buggy Bootcamp

Thursday, Dec 20
Holiday Get-Together at Nancy's house
Please RSVP if you haven't yet! 

Friday, Dec 21
545am:  Rancho Grande Park


Bootcamp will be on break for 2 weeks!  We will meet up again starting Monday, Jan 7.

Hope to see you all this week at the park!
With the love of  fitness,
Nancy

Wednesday, December 12, 2012

915 Bootcamp, 12/12/12

Meet at Rancho Grande Park, regardless of rain.  Wear rain resistant workout clothes, just in case.    If pouring rain, we'll decide where to go from there. 
See you at 915!

Sunday, December 9, 2012

Weekly Update: Dec 9-14

Hope you are all having an amazing weekend!  Beautiful weather, holiday parties, family, decorations, traditions~ we have it all.  I have a few announcements to make in today's blog, so read on!  (AND, when finished reading this blog, read the one below on tips to avoid the annual holiday weight gain.  It's NOT inevitable and IS avoidable, so there are a few tips to help you be successful.

Why Weight? Weightloss Challenge ended on Friday with the final weigh in and measurements.  The challenge was 7 weeks long and took the participants thru Halloween, Thanksgiving, vacations (Argentina, Hawaii), colds, and they survived. 

Our big winner is Diane Adam!! She lost an amazing 6 lbs which is on top of the weight she lost in last Spring's challenge, on top of the weight she lost last Fall.  Yes, you read that right, she has lost and kept it off, and lost 6 more pounds as well!  SO proud of Diane!

Second place goes to Sheila Racinez!! (our Hawaiian and New Mexico traveler).  Sheila lost 2 lbs in spite of her previously mentioned travels, a sprained ankle, and sore wrist. 

Diane wins $100 CASH
Sheila wins $50 CASH
Els and Denise win $15 coupon good towards a bootcamp punch card.
Congrats ladies!!

Schedule/Locations:
Monday
545 and 915am:  Rancho Grande Park
930am:  Buggy Bootcamp, Rancho Grande Park

Wednesday (chance of showers forcasted)
545 and 915am:  Rancho Grande Park unless rain
If rain, 545am Rotary Bandstand and 915am Pismo Beach Outlets
930am:  Buggy Bootcamp, Rancho Grande Park

Friday
545am:  Rancho Grande Park
915am class to be announced, not sure if a travel day for Nancy or not

Holiday Get Together:
I would love to do a holiday get-together this year!!!  We talk and talk about it, but it hasn't happened in the 7 Christmases of CIA's history. What do you think?  Send me some feedback!

Ok, signing off for now.  Read on for holiday survival tips!
In the love of fitness,
Nancy

Monday, December 3, 2012

Holiday Survival Guide

Here's a bit of advice I read recently.  It's not about deprivation, calorie counting, or starvation.  It's about eating healthfully, making choices, and indulging slightly.  It might be something to help you as you head in to this holiday season.  I am here to help you stay fit and healthy.  Read on, and try it out!

It's no secret that most people gain 5 to 10 pounds over the next month. With all the parties, special meals and edible gifts, weight gain is pretty much inevitable...right?

Not necessarily. Here's a survival strategy to keep holiday pounds from making a permanent home on your hips or belly.

Golden Tip to Avoid Holiday Pounds: Spend the next 4 weeks eating like a caveman, with 2 daily exceptions.

Here's why: Holiday pounds are caused by eating too many foods that are high in carbohydrates/simple sugars and fats.

You can avoid all that by sticking with an eating plan created by our pre-historic ancestors, while still keeping things fun by allowing for 2 small daily exceptions.

This is what you sould eat...

As many fresh and fiber-filled vegetables as you want.
  • Load up on salads (avoid the fatty dressing and croutons)
  • Enjoy more vegetable side dishes (as unembellished as possible)
  • Avoid starchy vegetables like potato and corn.

Lots of lean, protein-filled meats(or non-meat) and eggs.

  • Stick with meat that has been roasted, barbequed, or baked.
  • Avoid fried or processed meats.
  • Try 4 egg whites with one yolk
Fruits, nuts and seeds in moderation

  • A piece of Fresh fruit is a delicious dessert.
  • A small handful of nuts or seeds for a snack.
  • Don't eat sugar-added fruits, nuts or seeds.

Then enjoy 2 small exceptions...

  • Bread or grain product: No larger than the size of your hand.
  • Starchy vegetables: Half of a cup.
  • Baked goods: Should fit into the palm of your hand.
  • Candies or confections: The smaller the better.
  • Holiday drink: 8 ounces.

This plan works because it allows you to indulge in 2 exceptions each day. This encourages you to pick and choose the holiday cheat food that you really love, as opposed to eating everything in sight. Don't eat the cheese dip and chips just because it's there, be picky and choose what you really want for a treat. (Gramma's rum balls that you only get once a year!)

When you navigate the buffet line at your next holiday party, feel confident knowing that you have a game plan. Stick with salad, vegetables and meats first, then pick out your 2 small exceptions and savor those.

Sunday, December 2, 2012

Week 2: Schedule and Locations

What a wet weekend!   It does kind of set the mood for the holidays, though, don't you think?  Hope you were able to get outdoors between rainfalls to get the heart rate up a bit.  I am planning the workouts/schedules this morning and then will do my own circuit in the garage, once done.  Where there is a will there is a way, right?

Here is what we have in store for the upcoming week:
Monday:
545 and 915am:  Rancho Grande Park for Circuit Training (you will need your weights)
930:  Buggy Bootcamp
Why Weight? Weightloss Challenge participants:  challenge was extended one week.  You can weigh in tomorrow as a FYI, but final weigh in and measurements will be Friday.

Wednesday:
545 and 915am:  Rancho Grande Park for HILLs!
930:  Buggy Bootcamp

Friday:
545am workout: Rancho Grande Park
9am:  Weigh in with optional workout after
Final measurements with the winner(s) announced on Sunday.

Enjoy your day.
See you at the park.
With the love of fitness,
Nancy

Friday, November 30, 2012

See you at Wilmar St. Stairs!

915'rs:  meet me at the top of Wilmar St. Stairs
Grab a beach towel, unless you plan to get sandy, water, and maybe a hooded jacket in case the rain starts up and I will see you there!!

Thursday, November 29, 2012

Friday, Nov 30, Locations

Happy Thursday, all.  These weeks go by so fast!
The rain has been a bit of a challenge this week.  So unpredictable.
On the safe side and to make it easier for all:
545am class at bandstand
915am class at Wilmar Stairs if no rain, bandstand if rain.  I will repost 915's status by 845am tomorrow.
Sleep well and we'll see you tomorrow!

Wednesday, November 28, 2012

915 Bootcamp Cancelled Today

Sorry gals, but I will cancel today's 915 class.  Feeling a little better just a bit drained. So, we will have class Friday instead.  If no rain, we will meet at the beach, top of Wilmar St. stairs.  If rain, we will meet at the band stand.  I will be in touch via email.
Have a great day.

Sunday, November 25, 2012

Back to Bootcamp: New Session Starts Monday, 11/26

So excited to start our Nov/Dec session tomorrow!!  The session runs from Nov 26-Dec 21; just in time for the Christmas holidays!  While spending the holiday on the Santa Monica coastline, I saw several bootcamps in action and have to admit I was dieing to go out and join them.  You know me, too....I was looking for ideas to "borrow" for CIA's bootcamp!!

A quick post on what to expect this week:

Monday, 545am and 915am:  Bootcamp Circuit Training at Rancho Grande Park
"Why Weight"  weigh ins
Monday, 930am:  Buggy Bootcamp

Wednesday, 545am and 915am:  Bootcamp on the Beach (meet at the top of Wilmar St. stairs)
Wednesday, 930am:  Buggy Bootcamp

Friday, 545am:  Bootcamp at Rancho Grande Park with Danielle
"Why Weight?" final weigh in and measurements at 9am, Rancho Grande Park (prizes will be announced on Sunday's blog!)

See you at the park!
Nancy and Danielle

Tuesday, November 20, 2012

Happy Thanksgiving!

Thanksgiving is a time to enjoy family and friends, and really take the day (weekend) to reflect on what it is that really makes us thankful.  We can get so caught up in all the little details that go in to the feast and entertainment, but don't forget to slow down, take a breath, and look around you.  We live in the most amazing place and we are blessed with so much.  I am thankful, for one, to have the most amazing job in the world, because I get to know some pretty incredible people like all of you.

Happy Thanksgiving!
Nancy

Saturday, November 10, 2012

Week 4: November 12-16

We are in our last week of this session!  Can we slow down time a little, please?  We will be on break the week of Thanksgiving and then back on for 4-weeks leading up to Christmas.  Wasn't it just summer?

Anyways,  on to the schedule for Week 4. Monday is Veteran's Day and a holiday for many.  So we have a little change in our normal Monday schedule.  Wednesday will be business as usual, and then Friday we will have a 915 class.

Monday:  Rancho Grande Park
630am bootcamp:  circuit training
900am buggy bootcamp
NO 915am bootcamp today

Wednesday:  Rancho Grande Park
545am bootcamp
915am bootcamp

Friday:  Rancho Grande Park
545am bootcamp
915am bootcamp
930am buggy bootcamp

I will be in Las Vegas Sunday-Wednesday so a big "Thank You" shout out to Danielle for covering classes while I am away.  I will be back to teach Friday's 915am bootcamp, so hope to see some of you then.  To all the early am girls, I won't see you until next session.  So work hard, enjoy your holiday with friends and family, and I can't wait to see you all back at the park on Monday, 11/26.

Why Weight?  participants:
Danielle will do your weigh ins on either M or W.  I know some of you are having a tough time this challenge due to traveling and cold season, etc.  Do the best you can with the challenges that present themselves to you.
So far, you have (1) given up at least one "white" food item, or a food that is devoid of nutrients.  You were also supposed to try to (2) limit your carbs (10grams or less/serving) after lunch, with a list of carb grams posted on the previous blog.  This week, try to (3) increase your water as close to 64oz/day.  (4) Shut down your kitchen after dinner and  (5)try not to eat anything 2 hours prior to bedtime.  (Example:  bedtime 10pm so nothing to eat after 8pm).  Your dedication to this challenge will pay off! 

Take care all.  I am packing my workout gear for Vegas!!
See you all soon!
Feel free to email any questions/concerns.  Danielle and I will be checking emails.
With the love of fitness,
Nancy

Monday, November 5, 2012

Why Weight? Clarification for this Week's Challenge

Here is Els' email to me and my response to her:

Thanks Nancy!
I looked at the blog and seen the challenge for this week.... I always struggled with which food has carbs?? (it's so american I guess?) According to some sites there is not much without carbs .....
Can you give me some kind of list what to avoid and what I can eat ? Would make my life a little easier :-)
Thanks!
Els

Absolutely!
No pasta, rice, bread

Most foods have a bit of carbohydrate in them, but some much higher than others. So follow this link to a list of foods and their carb/serving and try to stick with foods with under 10g/serving. So, no potatoes, either. Just for one week and just after lunch. I am not a proponent of giving up carbs AT ALL, just to make sure you are eating good carbs vs bad carbs. I am a believer in everything in moderation. This will just give a big jump start to some weightloss.
Good luck!

http://www.livestrong.com/article/27239-carb-counter-list-foods/


Hope this helps ladies!

Sunday, November 4, 2012

Week 3: November 5- 9

Happy Daylight Savings Day! Hope you enjoyed an extra hour of sleep this morning. We were in L.A. and kind of tricked by the hotel so we didn't get to enjoy it quite like we thought we might. Loooong story! :)

We are already in week 3. We will be at Rancho Grande Park all week, but may travel a bit on Wednesday for our hill day since we will be able to see at 545am! I will keep you posted, but for now, plan to meet at Rancho Grande Park MWF.

We had an awesome workout in Pimso on Friday: Tour de Pismo Stairs! Haven't done that workout in a while and the ladies did awesome!

Why Weight? participants:
Weigh in Monday
New challenge: limit or eliminate carbs after lunch for one week! It will be tough, I know, but you will see a move in the right direction on the scale for sure. Try it for a week! Pull out your cookbooks, get creative....you can do it!


See you all tomorrow at the park!

Sunday, October 28, 2012

Week 2: October 29-November 2

Well, I made it!! All 13.1 miles of it! The Healdsburg 1/2 marathon was the most beautiful run I've ever seen and/or done! Absolutely gorgeous run thru the Sonoma wine country with rolling hills, perfect weather; couldn't have been better. Loved every minute of it.....especially crossing the finish line! :) I just got home, so sorry for the late blog update.

Locations for week 2:
MW: Rancho Grande Park
Friday: Wilmar St. Pismo Beach

Monday: circuit training
Wednesday: Hill work

Friday: 7am workout at Pismo Beach, Wilmar Street meeting point
(I have to do 7am because I teach cycle at KCF until 645am and Danielle will be out of town)

Why Weight? Weigh in tomorrow!

See you all at the park tomorrow!!


Thursday, October 25, 2012

Off and Running!

The above title has double meaning: (1)another successful bootcamp session is "off and running". There will be 2 classes on Friday, Oct 26: 545am bootcamp and 930am Buggy Bootcamp. Danielle will be teaching both classes! Thank you Danielle!
And (2) I am "off and running" to the Healdsburg Wine Country Half Marathon on Saturday. I am leaving town today, Thursday, and will be back Sunday. So I'd appreciate all your positive thoughts.

Feel free to email me with any questions, but know that I won't be checking email until I return on Sunday. I will update the blog at that time, as well. Have a great week/weekend ALL! Enjoy the beautiful outdoors because I think we are going to be blessed, again, with some fabulous weather!

To all my Why Weight? Weightloss Challenge participants:
1. Weigh in on Monday
2. Give up something white/or processed. (For good? Might be a great idea...)
3. Do a workout of some sort with a "buddy" and email me what you did or send a pix. Please do this before Monday.


Cheers everyone!

Sunday, October 21, 2012

October Session Begins Tomorrow, 10/22!

We are back in session, October 22-November 16!

With the start of this session comes a little weather change! I will keep a close watch on the rain clouds, but I think we will be okay for tomorrow. Sounds like it isn't going to start coming down until Monday evening. Either way, if rain, we will relocate to the Rotary Bandstand at the park in the Village.

Buggy Bootcamp is back on this session: Mondays and Fridays, 930-1030am. If it does rain tomorrow, Danielle wants to cancel and reschedule for Wednesday.

Locations for week one:
MWF all Rancho Grande Park
915am bootcamp is MW only this session. You are all invited/encouraged to come to Friday 545am workouts.

Why weight? 6-week weight loss challenge is scheduled to begin this week with a weigh-in and measurements. $50 buy-in of which will go towards prizes for most weight loss and inches lost.

Hope to see you all at the park tomorrow to kick-off a new Bootcamp session.

Thursday, October 11, 2012

Friday, October 12

545am Bootcamp ONLY

Game Day at Rancho Grande Park! Rain cancels only if heavy and lightening. I will post a cancellation if necessary Friday morning.

NO 915 class

Buggy Bootcamp is on at 930am.


Come "play" tomorrow morning! Hope to see you at 545am.

Sunday, October 7, 2012

Week 4: October 8-12

We are in week 4 of this session....already! That means, the week of October 15, we are on break. We may be in for a little rain this week, too. Be sure to check the blog for any location updates, if necessary.

Here is the plan for this final week:

Monday: Circuit Training at Rancho Grande Park

Wednesday: Cardio Crazy: hills and flats at Rancho Grande Park

Friday: 545am and 915am if minimum numbers are met! Game Day!


Buggy Bootcamp is M/F, 930am unless instructed otherwise by Danielle.

Other news:
Coming soon: Why wait? 6-week weightloss challenge
Are you ready for the challenge? We will begin with weigh-ins and measurements the first week of next session. I will schedule you either M or W of the week of Oct 22 The challenge will run thru 2 holidays, Halloween and Thanksgiving, with the final weigh-in on Friday, November 30.

I am combining components of last year's challenge:
Weekly weigh-ins, and pre-post measurements.
$$ buy-in that will become the prizes at the end.
I am also adding a few things you mentioned you liked from the spring challenge: Partner accountability (schedule a minimum of one workout a week with your partner and email a photo or statement verifying what you did and with whom)
Diet suggestions (example: eliminate one "white" food).

More info to come, but in the meantime, let me know if you are interested!

Buggy Bootcamp continues!
Due to its highly successful opening round, we plan to offer it again next session. Look for updates to the web, so you can pay your deposit and secure your spot!

Go out there and enjoy this beautiful weather! I hope to see you all at the park for the final week of this session.

Thursday, October 4, 2012

Friday, October 5

Buggy Bootcamp at Rancho Grande Park: 930

No other classes on Friday!

See you on Monday for Circuit!

Sunday, September 30, 2012

Week 3: Oct 1-5

We are already at Week 3! And, week 3 is going to prove itself to be a HOT one!! If you've read this week's weather report it will go from "Sunny and very hot" to "Sunny and hot" to "Sunny". All this being said: water, sunscreen, and a hat are essential! Is this October, really?

Locations for the week of Oct 1:
Rancho Grande Park all week
Friday workout is unknown at the moment. I will keep you posted both in class and on the blog. I will also post it on FB. Speaking of FB: Are you a FB'r? If not, consider it for up to date info and pix. If you are, be sure and "like" CIA Bootcamp.

Coming soon: Why wait? 6-week weightloss challenge
Are you ready for the challenge? We will begin with weigh-ins and measurements the first week of next session. I will schedule you either M or W of the week of Oct 22 The challenge will run thru 2 holidays, Halloween and Thanksgiving, with the final weigh-in on Friday, November 30. I am combining components of last year's challenge with the weekly weigh-ins, and pre-post measurements. There will also be a $$ buy-in that will become the prizes at the end. I am also adding a few things you mentioned you liked from the spring challenge: partner accountability (schedule a minimum of one workout a week with your partner and email a photo or statement verifying what you did and with whom) and diet suggestions (example: eliminate one "white" food). More info to come, but in the meantime, let me know if you are interested!

Finally,I feel the need to share some sad info. Danielle's father suddenly and unexpectedly passed away last week. I know we are all united in sending Danielle and her family the deepest sympathy and the warmest wishes as they try to recover from their loss. Life is so precious, and his was a life taken much too early.

Thursday, September 27, 2012

Friday, September 28 workout

UPDATE:
545am class only on Friday!
Meet at the top of the stairs on Wilmar St. in Pismo Beach.
NO 915am bootcamp.

Buggy Bootcamp is at 930am at Rancho Grande Park.

See you all Friday!

Sunday, September 23, 2012

Week 2: September 24-28

Fall is officially here! In spite of the warmer temps during the day, it really does feel like Fall. Our mornings are a bit darker, and sunset is a bit earlier~ and ALL our kids are back in school! We just took Jillian to UCLA on Friday, moved her into her new dorm, and drove home feeling a bit empty, but very proud.

For this week's workouts, we will be meeting MW and F.

For now, the plan is to meet MW at Rancho Grande Park. Stay tuned for Friday: I'm thinking we may travel somewhere....the beach maybe. I will post by Wednesday where Friday's workout will be. As long as I have minimum numbers, there will be both 545am class and 915am. Please let me know by Wednesday if you plan to come Friday.

Buggy Bootcamp is on with 8 participants. A great start to the Fall schedule.

Hope you all have a great remainder to your weekend, and I hope to see you all at the park tomorrow!

MWF: 545am
MWF: 915am
MF: 930am (Buggy Bootcamp)


Sunday, September 16, 2012

We're Back!!

After a LONG 2 weeks off it's back to work, bootcampers!! Nancy will be off Monday to recover from her amazing Italy trip, so Danielle will be teaching the 5:45am class. We will be at Rancho Grande Park on Monday. Bring the usual weights, mat, and water. As we inch our way into Fall, it's getting darker and darker for the 5:45 class. So you may even bring a headlamp if it makes you feel more comfortable running around the park.

Reminder for 9:15---you guys are meeting Tuesday and Thursday for this week ONLY!

Buggy Bootcamp: We are ready to ROLL! Come early for the first class and bring your registration paperwork. We will see you out there at 9:20ish, with class rolling out at 9:30! Bring water, mats and a stroller. We will be traveling, so bring a yummy snack/toy to entertain your riders.

Enjoy the rest of your Sunday and see ya at the park!

Friday, August 31, 2012

Bootcamp Break

We did it! Summer Session is done; we are now officially on break until Sept 17. An email should hit your inboxes that has info on what to expect for the Fall. Enjoy a little break from your routine and I encourage you to try something new and adventurous! Paddle boarding? Yoga? A new hike? Whatever you decide, just keep moving, get your heart rates up, and mark your calender for bootcamp starting up again the week of Sept 17.

Just a note: For week one only, 915 bootcamp will be on Tues and Thurs! Weeks 2-4, 915 bootcamp will be back to MWs. (Why? Italy and UCLA)

I will try to post a few workouts for you to do over the next 2 weeks while we are on break. Check back to the blog give it a try.

I need your help in promoting!
Buggy Bootcamp is back. It will start up Sept 17 and will be offered on M and F from 930-1030. There is more info and pricing on the website. Minimum 5 participants and max of 10.

Bring a guest to bootcamp! Most people, once they've tried bootcamp, love it. Why not spread the good word. Plus, if you get someone to join, you earn an extra punch on your punch card! It's a win-win!!

Okay, that is it for now. Ciao to all!
With the love of fitness,
Nancy

Sunday, August 26, 2012

Last week of Summer Schedule!

This is it for our Summer Schedule: MWF Then we are off for 2 WEEKS! Plan to come to all 3 workouts this week!!

Monday: Rancho Grande Park
Circuit Training

Wednesday: Grace Church Parking Lot
Cardio CRAZY

Friday: Rancho Grande Park
2 classes: 545am and 915am

Updates are coming to CIA's website with pricing, schedule, and pix. Watch for them. Also, an email will be going out detailing what's new for the Fall.
As just a teaser of info:
Pricing special to save $30
Weightloss Challenge
30 minute Express Classes
Buggy Bootcamp is back

First things first, however: see you tomorrow at the park for an awesome circuit workout!

Thursday, August 23, 2012

Schedule correction for Friday, Aug 24

Already Thursday....where has this week gone? Congrats to those of you who made it to both workouts this week. That Old Ranch Road hill is a guaranteed awesome workout whether you do it once or 3+ times!

For Friday, tomorrow, I will only be leading one workout: 915-1015am. We will meet on Wilmar Street. Bring only water and a towel.

Early risers: there will be a few die-hards :) meeting on their own at 545. Here is a suggested workout for you:
Spend 5-7ish minutes warming up. Suggestion: Jog to the stop sign and back, do 10 squats, 10 alt lunges, 10 alternating knee lifts and repeat.
Stairs:
do one full set: down and up single stepping.
do one full set: down and up skipping a step (on the way up only~not safe to do on the way down)
Run to stop sign and back: do 10 push ups/10 tricep dips/10 crunches
do one set, down and up to the last large landing, single stepping
do one set, down and up to the last large landing, but skipping a step (on the way up only)
Run to stop sign and back: do 10 push ups/10 tricep dips/10 crunches
repeat stairs as above, but stop at the next nearest landing
Keep following pattern as time allows, BUT make sure you leave time to stretch at the end.
Please email me how it goes! Have a great workout.

915'rs: I will see you when the sun is a little higher in the sky!! :)

Sunday, August 19, 2012

2 Weeks of Summer Bootcamp Left!

Where o where has our summertime gone? It's hard to believe, kids are back in school, only 2-weeks of summer bootcamp left AND we haven't even had Labor Day yet!!

Regardless, the fact is summer is almost over. We end bootcamp on Aug 31 and then will be on a 2-week break. Make the most of your workouts and commit to come to every class offered between now and August 31!

This week's schedule:
Monday: Rancho Grande Park (545am and 915am)
Wednesday: Hill work on Old Ranch Rd off W. Branch Street. Park in the dirt parking lot that doubles as park and ride for Diablo. Unsure exactly where to go? Ask me via email or in class tomorrow. (545am and 915am)
Friday: one class only at 545am at Wilmar St. Stairs (915am'rs: if I have at least 5 people, I will hold another class at 915am) Wednesday is deadline to RSVP and as always, guests are welcome for a "punch" on your card or $12.50.

See you all at the park.
With the love of fitness,
Nancy

Monday, August 13, 2012

Workouts While I Am Away... (WWIAA)

Okay, here you go!
Workout #1
Warm up with a power walk or jog for 5-8 minutes. Then complete the following for your warm-up:
10 squats
10 alternating toe touches
10 alternating knee grabs
10 alternating lunges
10 butt bridges on your back
2x thru

Workout: keeping in the theme of cardio and hills for Wednesday
Find a hill near your home (or go to the park) and do 2 hill repeats
With your weights, do:
25 tricep kickbacks
25 bicep curls
25 lateral shoulder raises
Repeat hill and weight circuit 2 more times

Abs/Core:
10 superman on belly
10 cat/cow
10 butt bridges
20 bicycle abs
10 reverse cruches/ heels to the sky
repeat circuit 2-3x

Stretch!!

Workout #2
Same warm-up as above

5 burpees
5 plyo lunges (jump lunges where r/l=1)
5 push-ups
Run/power walk an out and back distance of about 100 yards
Repeat above but with quantity of 4 each
Run/power walk an out-and-back distance of approx 100 yards
Repeat burpee circuit but with a quantity of 3 each
Continue as above but each time doing circuit decrease by 1
When you hit 1---keep going but add quantity by 1
Keep going until you get to 5.
Example: 5,4,3,2,1,2,3,4,5-Done!

Stretch!!

Have a great week!! I will see you all on Monday. Good luck to all your kiddos starting school this week.
With the love of fitness,
Nancy


Saturday, August 11, 2012

Week of August 13

Hope you are all able to get outdoors this weekend and enjoy this amazing weather! We are truly blessed to live in paradise!

This is an odd week coming up: I am going out of town Tu-Sat to take Jillian to UCLA's orientation and to a few work/wine visits with my husband. Danielle is in Oregon/Hume, so she is gone....and that leaves us with the following schedule this week:

Monday: Rancho Grande Park for Circuit Training
545-645am (our NEW time!!)
915-1015am

Wednesday: Rancho Grande Park with Kate Wels
ONE class only!
545-645am (all are welcome to join in this class, just let me know Monday so Kate will have an idea of #s)
I will post 2 days of workouts for those who miss the Wednesday workout and one for Friday, if you'd like. Check back to the blog on Monday!

Friday: no class

Sunday, August 5, 2012

Locations: August 6-10

Hope you all had a great weekend. We are gearing up for another great week in paradise aka central coast. 3 workouts this week: MWF!

Locations: Rancho Grande Park M and W: 6-7am and 915-1015am

Friday: AGHS track at 7am (Weird time, I know, but I have to teach cycle that morning from 6-645am) RSVP required. A yes, means YES! It will be a great workout on the track and bleachers. Hope you can make it!

Sunday, July 29, 2012

July 30-August 3: Location and Schedule

I'm back! (with an extra 1215 miles on my Ford~ugh!) Had a great week-long trip with my kids, but I am glad to be back at home once again.

For the upcoming week:
Monday and Wednesday: Rancho Grande Park

6am'rs: can you please email me if you plan to come tomorrow (Monday)? Thanks!


Friday: Beach Workout at 630am!
RSVP required by Wednesday, this week.

Sunday, July 22, 2012

Wednesday Bootcamp: AGHS track

Track work on Wednesday!
6am and 915am classes
Meet the the AGHS track

Saturday, July 21, 2012

July 23-27: Locations and Information

Only 2 days of bootcamp this week! Don't miss either one!

Monday and Wednesday: Rancho Grande Park 6-7am and 915-1015am

Monday: Circuit Training! If you haven't had a change to use the battling rope, don't miss Monday's workout. It will be used at one of the stations in the circuit. Great shoulder, upper body, and core work!

Wednesday: Cardio with Danielle

No workout out Friday this week. Both Danielle and I will be out of town. I am going up north to see my son! Can't wait!!

Have a great weekend!

Tuesday, July 17, 2012

Friday Bob Jones Workout Info

Meeting location:
Woodstone Deli/Market parking lot at the entrance to Avila Bay Club
630-730am
RSVP by Wednesday, July 18
Cost: punch or $15 drop-in fee
No weights, bring water!

Sunday, July 15, 2012

Locations for July 16-20

Happy Sunday to everyone. Hope you had a nice weekend! We definitely did, and I am currently sipping on coffee and enjoying the inactivity Sunday's can bring.

For the upcoming week, we have the following planned:
Monday, Rancho Grande Park circuit training, 6am and 915am with Nancy
Wednesday, Rancho Grande Park, cardio crazy (!) with Danielle, 6am and 915am
(Wednesday is Nancy's 25th Wedding Anniversary-woohoo!)
Friday: pre-signups required to ensure minimums are met....sign up by Wednesday, July 18. Once minimums are met, drop-ins are okay, but as always, we appreciate knowing ahead of time, when possible, for planning.

Friday, July 20, Bob Jones Trail
Meet at the parking lot across the street from Bob Jones trailhead
6:30-7:30am
More details to follow, but let us know if you'd like to attend
Cost? Punch card or drop in fee $15 for guests

Wednesday, July 11, 2012

Friday, July 13, Workout

Friday's Workout is ON

What? Cardio and Core
Where? Rancho Grande Park
When? 630-730am, Friday, July 13

RSVP? Yes, please, but since the minimum has been met, you can just decide to show up!

Guests? Yes, absolutely! $15 drop-in, or use of one of your "punches"

Sunday, July 8, 2012

Week of July 9: schedule and locations

Hi everyone! Sorry for the late post, but I just got home from San Diego. I am VERY tired, but I wanted to get this up on the blog before bedtime. I learned SOOO much at my conference, but I may not throw too much at you tomorrow. But I can't wait to put to use some cool stuff I learned and experienced!

For this week:
Monday, Rancho Grande Park, 6 and 915am
(6am'rs: I really need to you to let me know if you plan to attend Mondays to determine if we have enough participants to hold class)
Wednesday, Rancho Grande Park, 6 and 915am

Friday: SPECIAL CLASS!!
Cardio and Core (Danielle)
Two of the most requested things all in one workout: 30 minutes Cardio and 30 minutes Core work.
6am and 915am classes offered at Rancho Grande Park. Please RSVP by this Wednesday, at the latest! Class minimums MUST be met. Guests welcome and can use one of your punches or drop-in fee of $15.

See you all at the park tomorrow!

Tuesday, July 3, 2012

4th of July Workout

Come workout!
July 4, 9 to 10-ish a.m.
Rancho Grande Park
Cost? Punch card or drop-in fee
Bring? water, mat, hand-weights

Let me know if you plan to come! Hope to see you at the park!!

Sunday, July 1, 2012

Week of July 2: Schedule

Here's hoping you all had an amazing weekend. My husband and I spent the weekend in Santa Barbara and it couldn't have been more perfect: weather, location, and entertainment. We saw Ben Harper at the SB Bowl and he was incredible! So, on to the subject of bootcamp! Monday's 6am and 915am workout will be at Rancho Grande Park: circuit training. 6am'rs: can you please let me know if you plan to be there. Just send me an email confirmation. Wednesday: July 4 Big Bang Bootcamp! I will keep you posted re: time, but one class only that day. Location will be at Rancho Grande Park. All are welcome: drop-in fees for guests $15, unless accompanied by you! Then it's $12.50, or the use of one of your punches.

Sunday, June 24, 2012

Let the Summer Games Begin

Bootcamp is BACK! We begin our summer schedule: 10 weeks, MWs, 6am and 915am, occasional Fridays. Punch card only for summer. Monday: Rancho Grande Park circuit training Wednesday: Rancho Grande Park hill and course work Friday: one class only! Meet at Wilmar Street in Pismo Beach for Stairs! The details: 5 minimum/12 maximum participants Sign up now to reserve your spot 7:15-815am Bring a towel, water, and an iPod. Drop-ins welcome if space permits, $15, must sign-up ahead of time.

Saturday, June 16, 2012

We are on break!

Break week starts Monday, June 18-22. We will be back on with our new summer schedule as of June 25. Visit www.ciabootcamp.com's schedule page for pricing, dates and more information!

Monday, June 11, 2012

Partner Weightloss Challenge Winners

You are ALL winners as far as I am concerned! We started with 7 unofficial teams, and ended with 3 teams by the time June 6th rolled around! Whether the competitors won in weekly totals or weightloss, everyone walked away with something positive. Even if it was a refocused attitude on food choices, a realization of the need to get more sleep or increase water intake, accoutability, or camaraderie: it worked! Congrats to all who gave it a try and a BIGGER congrats to our finishers!! Sheila and Els! (the Winners!!) Diane and her daughter, Meryl! Tracy and her husband, Jim! Here are the results from the 4-week challenge: Sheila and Els won in weekly points: 91 point/week average Diane and Merly were a close 2nd with 87 point/week average (points were earned daily by food intake, water, sleep, and exercise; they were totaled for the week, and then averaged with their partner for a week total) Weightloss Champs were also Sheila and Els with a combined weightloss of 17.2 pounds!! Sheila lost 11 pounds Els lost 6.2 pounds Tracy and Jim lost a combined total of 11 pounds! Jim lost 9 pounds Tracy lost 2 pounds Diane and Meryl lost a combined 7 pounds! Diane is down another 6 pounds from this challenge and when you combine that number with the 2011 Fall Contest number, now weighs less than she did in high school!! Way to go Diane! Inches lost: The only data I have is from Els and Sheila, so here goes: Sheila lost 1" in the chest; 2.75" in the waist; and 1.25" in the hips Els lost 1.2" in the chest; 1.2" in the waist; 2.4" in the hips (Remember, Els was one of the big winners in inches lost in the Fall contest as well! Awesome! I am so proud of all of you! We will have another weight loss challenge in the Fall. Keep an eye out for it!

Sunday, June 10, 2012

Week 4: Locations

This is the last week of this session. We will be on break the week of June 18 and then back on for the entire summer as of June 25. Locations for the week of June 11-15 MWF: Rancho Grande Park ALL week

Sunday, June 3, 2012

Locations Week 3: June 4-8

SLO Bootcamp: This is your last week! Be sure to come to both workouts this week at Islay Park. Next Bootcamp session TBD. 5Cities Bootcamp Locations: Monday: 6am at Rancho Grande Park 915am at Wadsworth in SLO. Wednesday: 6am at 545am at Wilmar in Pismo 915am at Rancho Grande Park Friday: Both classes at Rancho Grande Park

Monday, May 28, 2012

Strawberry Festival Inspired Recipe from Diane Adam

Strawberry Tarts with Ginger-Nut Crust 2 tsp. coconut oil, melted 5 cups pecans, walnuts, or almonds 5 Tbsp. agave syrup, divided 2 Tbsp whole wheat flour 1 tsp. ground ginger ½ tsp fine seal salt 1 lb. fresh strawberries, hulled and sliced 1 tsp fresh lemon juice 1 vanilla bean, split lengthwise A 12 cup muffin pan Lightly brush muffin cups with coconut oil. Set aside. Pulse nuts in a food processor until coarsely ground.. Add 3 Tbsp. Agave syrup, flour, ginger, salt and 2 tsp. coconut oil, process until coarse dough forms. Gather into ball. Press 1 heaping Tbsp dough firmly onto bottom and up sides of each muffin cup. Chill for 1 hour. Preheat oven to 350. Bake crusts until form and golden around edges, 8-10 minutes. Let cool in pan on a wire rack for at least 10 minutes before removing. Place strawberries, lemon juice and remaining 2 Tbsp. agave syrup in a medium bowl; scrape in vanilla seeds (save bean for another use). Stir well, crushing a few berries to release their juices. Using spatula or butter knife, remove tart shells from pan and fill with strawberry mixture. Serve immediately Calories:190 Fat: 15 g Fiber: 3 g

Sunday, May 27, 2012

Memorial Day Workout

Come out to the park for a Memorial Day Workout! 9:15am All are welcome! Special $10 drop in fee for guests! Wake up to a beautiful central coast morning with a workout at Rancho Grande Park and bring your weekend company! The rest of this week's locations will be posted tomorrow so check back on Monday.

Sunday, May 20, 2012

May Session begins tomorrow, Monday, May 21

Ready to get back at it tomorrow? Hope you had a nice week break. Looking forward to taking your through the rest of May and into mid-June with this new 4-week session. FYI: I emailed out our upcoming Special Summer Program which will begin on June 25 with no break until Sept 1. That's 10 weeks of bootcamp, all punch cards, MWs only with an occasional Friday special class. BUT, let's not get too far ahead of ourselves. Let's talk about this week's locations: MWFs 6am and 915am: Rancho Grande Park ALL Week TuThs 530pm: SLO's Islay Park Looking forward to seeing you! Nancy

Tuesday, May 8, 2012

Challenge Starts Tomorrow

I will be emailing Week 1 scorecards out today. Remember to weigh and measure yourself tomorrow. YOu can email me your info if you'd like. Weeks run W-Tu. Send weekly average via email by Tuesday evening and a new scorecard will be sent out. Partners so far: (it's not too late to join in) Tracy-husband Cherie-husband Anita-daughter Els-Sheila Diane-Meryl Nancy-Jillian Anyone else? Print out the info to follow, email or fb any questions..... Good luck!

Monday, May 7, 2012

Week 4: Locations

Hard to believe, but we are in our final week of this session! We will be starting our partner challenge this week, on Wednesday. Remember to email me if you are participating and who your partner is. Wednesday, you will weigh in and do your measurements: waist, hips, chest. Be sure to read the post below for all the rules,and print it out, if necessary. Locations for 5-Cities Bootcamp: Rancho Grande Park all week Locations for SLO: Islay Park (no break next week) Locations for STride: Tu @ Pismo Beach in parking lot by the pier; Th @ Rancho Grande Park

Monday, April 30, 2012

Wednesday Bootcamp Location Changed

Hi all. Danielle will be holding Wednesday's bootcamp at Chumash Park off James Way near Yanagi's restaurant. Please email if you need directions. Bring an iPod! Have a great week. I will see all of you Monday, May 7. Get your partners lined up for the Weightloss Challenge. Read the post below for rules and information. Email me if you plan to participate and who your partner will be!

Sunday, April 29, 2012

Week 3 Locations: April 30-May 4

5-Cities Bootcamp and Stride: Rancho Grande Park all week *We may change the location for Wednesday's Hill Workout, but I will repost if that's the case. SLO Bootcamp: Islay Park all week I will be heading to New Orleans and Baton Rouge on Tuesday thru Sunday for a family wedding. Danielle will be teaching class Tu-Fri. She will check emails, etc. So feel free to address any question/concern you have to her while I am gone. I will be there tomorrow, so I hope to see all of you, too!! Happy Sunday! Read the blog post below for info on our upcoming weight loss challenge. Get your partner lined up NOW!

5-Week Partner Weightloss Challenge

You wanted another weight loss challenge, you GOT it! We had such great success in the Fall and EVERYONE was successful!! This time around, I have added a food component as well as a partner to add to the accountability and FUN! I am not expecting perfection (see rules for slips, cheats, etc), very few of us can live like that. BUT I am hoping for improvement and change when you choose what is fueling your body and how often you are exercising. 5-week PARTNER Challenge Guidelines The intent of this challenge is to encourage clean, healthy living and exercise as a natural occurrence in your life. This is not to become an obsession, but more of a lifestyle modification that will reap tremendous rewards both physically and mentally. Address all questions to Facebook (FB) site so ALL can benefit from responses! Results will also be posted on FB. If you are not on FB, don’t worry! You can still view our page by clicking on the link http://www.facebook.com/ciabootcamp . If you can't FB, email me. I can post your ?s on FB unless you mark it personal/private. The Challenge will be 5 weeks in duration; starting on Wednesday May 9 and ending on Wednesday June 6 . There will be a points system to help you keep track of your consistency, and to offer up a level of friendly competition among the participants! Points will be averaged and email the total only to Nancy every Tuesday (weeks will run Wed-Tues). If you do not get to me by Tues night it’s zero for week. Score card sent via email. Excel sheet won't load to FB. You MUST have a partner to participate. This is your responsibility. Team work provides accountability and camaraderie you cannot get on your own. Find a friend, non-bootcamper is fine! Points… Daily points will be determined by the participant's adherence to the following 4 areas: Food, sleep, exercise, water… Food…5 pts Simply put: Eat lean meats/protein, vegetables, whole grains, nuts, seeds and fruit. Period. What to AVOID… or get penalty burpees and lose points! Double jeopardy! ■No sugar or artificial sweetners (in moderation honey, agave, pure maple syrup are your options for sweetener) and yes organic cane sugar is a sugar…organic doesn’t mean squat! Check labels it hides everywhere. “ose” = sugar. ■No dairy (almond milk, coconut milk are alternatives). Butter is dairy. ■No processed junk foods, etc. ■No white stuff…pasta, rice, flour, bread, crackers, etc. 100% whole grain alternatives are permitted. Sprouted grain breads, 100% whole grain bread, brown rice, whole grain pasta…most grocery whole wheat pasta won't cut it as they are a mix. Health food stores are better bet. See ** below ■No alcohol. ■NO NO NO soda of any kind! This means diet too. ■Caffeine limited to one cup of coffee/tea per day. However, creamer= dairy! If can’t do without use as a slip. See below for slips and cheats. **Whole-wheat = whole-grain good! White flour or something labeled as just “wheat” enriched flour = refined bad! One of the reasons this one can be tricky is that a lot of products simply say “wheat” which means it has been refined. If you are after the whole-grain it must (and will) say something like whole-wheat or whole-grain wheat if it truly is the whole grain. Look for word WHOLE. CHEAT MEALS/DRINKS SLIPS, etc… You will be allowed 2 cheats per week. Each cheat can be used for 1 alcohol serving, 1 meal, or 1 dessert. Give yourself total points for that meal regardless. Write CHEAT in score card so you remember you used it up. A cheat dinner plus 1 alcohol = 2 cheats. A healthy dinner plus 1 alcohol would be 1 cheat. And cheat dinner is just that, dinner. NOT dinner PLUS dessert (that would = 2 cheats). A perfect food day= 5 pts. Each participant starts the day with 5 Food points. If you have a small slip -1, or a significant slip -2. If you have anything more than a significant slip, then the day is considered a surrender, and food points drop to zero for the day. Small slip. A small amount of avoid foods-- typically less than a standard serving size for that food. Examples: A few M&M's. A small handful of Goldfish crackers. A few french fries. Sips of wine. Sugar/creamer in your coffee. Common salad dressing. Small slips are characterized by their randomness. There is almost an unconscious element to it. Significant slip. A full serving size of avoid food. A regular-size bag of M&M's. Small fries from McD's. A full alcohol drink or soda. A single piece of white or wheat bread. A cup of yogurt. A slice of pizza. Significant slips are more thought-out than small slips. Surrender. 2 or more servings of an avoid. Surrenders are like raising the white food flag. BURPEE PENALTIES--for every significant slip above your two free cheats you will do 10 burpees PLUS lose points as outlined above. This is for significant slips (not small). In case of surrender add ALL your significants up and start burpeeing! EXERCISE… 4 pts The easy part! 4 pts for every BC you attend. 3 pts for every other exercise you do. Be honest with these points, are you breaking a sweat, challenging yourself for minimum of 20 min? Good! You earned the pts. Or are you taking a leisurely walk with your dog? Doing 10 sit ups while watching TV? Nope. Not gonna cut it! You may do more than one workout a day BUT may not earn more than 4 pts in a day. Also cannot do two workouts in one day to make up points for a day that you will not. No point hoarding! Why more for BC?? Because it’s my challenge and frankly BC is more intense and worth more than most other programs or what you’ll do on your own. SLEEP… 3 pts We are aiming for 8 hours! Total possible points for sleep per night: 8 hours = 3, 7 = 2, 6 = 1. < 6 = ZERO! As far as half hours you may round up (ie. 7 and ½ hours =8 hours, 7 and ¼ = 7!) Decreased sleep leads to carb/sugar cravings, weakened immune system, less energy, crankiness and you look tired! Any more than 8 hours good for you… But NO extra points! WATER…2 pts Drink 8, 8 ounce glasses a day. That’s right, 64 total. Get drinking, get peeing. You either meet it or you don’t get the 3 pts. Proper hydration is key to weight loss and has other benefits. When you don’t get enough your body will retain it. It also helps you feel fuller. Our brain confuses thirst and hunger. Reach for water first if you feel hungry. Herbal teas count as water. Helpful hints: ■Plan your meals ahead of time ■Travel with appropriate snacks so not to be stuck ■Put your fitness on your calendar! ■Add lemon, mint, lime to water ■Decaf green tea, lots of it! ■Make breakfast egg dish, oats, etc for the week so it’s as easy go to in am as bowl of cereal. ■Coconut water, almond milk (unsweetened), great replacement for yogurt in smoothies. ■Almond flour is a good sub for flour, breading, etc. ■Olive, walnut, avocado, oils, in place of butter and processed oils. ■www.100daysofrealfood.com GREAT resource and recipes. However, she does use dairy so omit/swap where appropriate. 100 calorie treat... Every day you can have 100 calories of anything you want as long as it is not alcohol, soda or diet soda.

Wednesday, April 25, 2012

6am Bandstand

Thought the rain was going to wait, but NO! See you at the bandstand....

Sunday, April 22, 2012

Week 2: April 23-27

Happy Earth Day to ALL! Hope you had a chance to get outdoors today and protect our planet at the same time: ride a bike to church, walk to the market, park further away at the grocery store rather than drive around and around looking for a closer parking spot....

Locations for Week 2
Stride and 5-Cities Bootcamp will be at Rancho Grande Park ALL week. It does look like we might be in for a bit of rain this week. If so, check back to this blog for a possible location change. This CRAZY weather!

SLO Bootcamp: Islay Park with a potential location change on Thursday due to limited parking. Email to follow.

Announcements:
~Big YAY! shout out to current and former bootcampers who participated in the SLO marathon/1/2 marathon/5k today and yesterday!! Blythe, Dana M., Staci, Kristin L, Kelly B, Kim MacD all did the 1/2. Shonra and kids did the 5k. Am I missing anyone? Congrats!!
~Are you on Facebook? Have you "liked" CIA Bootcamp yet? If not, get on it!! I am currently posting 7 days of nutritional tips to get you geared up for CIA's Partner Weightloss Challenge starting Wednesday, May 9.
~Partner Weightloss Challenge: 5-weeks long, you need a partner to add to the accountability and FUN, more info to come. In the meantime, get your partner, get on Facebook, and keep coming to bootcamp to get your workouts in!
~SLO bootcampers: please RSVP if you plan to attend class. It helps in planning and if we don't have at least 2 people attending, class will be cancelled for the night. Thanks!

Sunday, April 15, 2012

New Session Starts this Week! April 16-20

Break is OVER; it's time to get back to our workouts at the park!
I had an amazing and eventful week off: Easter holiday with family and friends, college trip to UC Davis, my son was home the entire week (yay!)and turned 21, my daughter accepted enrollment at UCLA after a fun trip down south to tour (3rd time), and some great LONG runs with friends as we ready ourselves for next week's SLO 1/2 marathon.

Having said all that, I have missed seeing all of you and am ready to provide you with some new workouts and renewed motivation to finish up Spring and get you ready for summer! I am thinking about running another weightloss program. This one will last about 6 weeks and I will have more info later.

Stride Stretch and Strength and SLO Bootcamps are on schedule to start up again. I am looking for participants and have plenty of room in both classes.

The following are locations for this weeks' bootcamps:
5-Cities Bootcamp: MWFs 6-7**am and 915-1015am at Rancho Grande Park ALL week
SLO Bootcamp: Tu/Ths, 530-630 p.m. at Islay Park in SLO
Stride: Tu/Ths, 6-7am at Rancho Grande Park*

**6am class schedule may change due to low numbers
*minimum number of participants required. If interested, please email me asap.

Saturday, March 31, 2012

Final Week of Bootcamp's March Session

MY HOW TIME FLIES!!
We are entering our fourth week of bootcamp. This session FLEW by, but I guess being gone for 1/2 of it could be why it seemed to go so fast!! Anyways, I want to thank you all for your hard work you put into each workout. I swear, I have the best job in the world!
Locations for week 4:
MW: Rancho Grande Park, 6am and 915am
F: Kate will be teaching the 6am class and there won't be a 915am class. I invite all who want a workout Friday to set your alarms a little earlier and come to the early morning workout. It's an invigorating way to start your day!!
I will be in Davis with Jillian touring the campus as she narrows down her college choices!

Announcements:
~Next 5-Cities Bootcamp starts up April 16.
~Stride starts up April 17.
~SLO bootcamp begins again April 17 for an 8-week session.
~Email me any referrals you have because if they sign up, you benefit!
~"Weight! Let me help you!" transformation challenge will begin in April. More details to come.
~Yoga: anyone who came to at least 8 classes this session earns a free week of yoga at Harmony House. Cards will be given out on Wednesday. You must be present to get your card!

Wednesday, March 28, 2012

915 class: Meet at the bandstand

I am making an early call to move class to the bandstand. Even if stops raining. See you there!!


Remember: Friday's class is at the beach. Meet at the end of Wadsworth at 915am.

6am to the bandstand!

See you soon.

Sunday, March 25, 2012

Week 3: location, location, location

I'M BACK!! ....and ready get back at it! I've missed you all and can't wait to see you at the park tomorrow! Big thanks to Danielle for keeping the workouts going while I was away!! I will be bright-eyed and ready to roll, since I am still a bit on S. Africa time. I was wide awake at 4:30a.m. this morning wondering what to do with myself! :)
Locations:
MW: Rancho Grande Park for 6am and 915am workouts
F: PISMO BEACH workout (545am meeting at the end of Wilmar Street and 915am meeting at the end of Wadsworth St.)
Rain? According to weather.com, no. But, it's always good to check the blog for any location changes due to rain.
Have a great remainder of your weekend. Looking forward to seeing you all tomorrow.

Sunday, March 18, 2012

Week 2: Locations

Week 2: March 19-23

Hope you have all had a lovely, rainy weekend. Ready to get back to work? We will be at the park all week!

See ya out there!

Sunday, March 11, 2012

Here's to starting a New Session!

Welcome back, bootcampers!! New session begins March 12 and continues for 4 weeks thru April 6. Nancy is on vacation for the next two weeks, so Danielle will be your instructor!

Rain chance on Friday...so check back here for updates. If rain, we will most likely be at the bandstand. Otherwise we are at Rancho Grande Park ALL week. Remember Mondays are circuits, Wednesdays are hilly, and Friday are the "grab bag" workouts. :) Have a lovely week and see ya at the park!

Sunday, February 26, 2012

Week 4: Locations

We will be at the park all week this week.
See you at the park.

Last week, which means we will be on break the week of March 5-9 and back on for the next session March 12.

Come get your workouts in this week!

Sunday, February 19, 2012

Week 3: February 20-24

Week 3 already?
We will be at Rancho Grande Park all week.
Monday, 2/20 is a holiday for most people. 6am class will not start til 630. Sleep an extra 30minutes! Yay!
915 bootcamp as normal!
W and Fri, normal times, normal location.
Have a great evening and I will see you all tomorrow for Circuit!

Wednesday, February 15, 2012

If rain, move to the bandstand

Good morning!
6am class spent the entire workout in the rain~
So 915'rs: if it's raining, we go under cover at the bandstand. Remember, I can't repost because I will be coming from teaching another class. So rain? Bandstand.... no rain? Park

Hope to see you all soon!!
Nancy

Sunday, February 12, 2012

Locations: Week 2 Feb 13-17

We will be at Rancho Grande Park all week, unless it rains.

Not sure what tomorrow a.m. will bring, but check the blog to see if we will relocate to the bandstand.

Saturday: Beach Bootcamp in Pismo, 915-1030
RSVP required!

Sunday, February 5, 2012

Welcome Back! New Session Feb 6-March 2

It will be soooo nice to be back to bootcamp. I've have been so motivated this past week to come up with new, fun, and challenging workouts for bootcamp. Can't wait to try them out!

Location this week for all classes will be Rancho Grande Park.

Rain: possible Monday evening thru Tuesday. So please watch the blog for any last minute location changes. Rain = Rotary Bandstand in the Village

Stride: We are going to give it a "go" on Tuesday and see how many commit to this session. So, if you are considering Stride, come on Tuesday, 6am!

Saturday, 2/11, is Cal Poly's Annual Chains of Love 5k and 10k. You can sign up for it on Active.com. I am considering running the 10k. Anyone care to join me?

Have a great SuperBowl Sunday!! What is your heart healthy appetizer you plan to serve? I look forward to seeing you all tomorrow at the park!
~Nancy

Sunday, January 29, 2012

Bootcamp is on break: Jan 30-Feb 3

Make a plan: we are off bootcamp this week, but please don't take a week off from exercise! Go for a hike, try a new route for a run, do some hill repeats, take a yoga class, experience pilates, ride your bike.....we should have some great weather this week, so get out there and MOVE!

We will be back on for another 4-week session Feb 6-March 2. Same times, same days!
Remember to spread the good word about bootcamp: bring on the new recruits! :)
Bring a guest, and if they join, you earn a 50% discount on your next bootcamp session.

Have a great week. See you at the park, February 6th!

Monday, January 23, 2012

915 Bandstand

See you there. Mats, no weights, water, hood or hat for a little rain running.

6am Bandstand

See you there!

Sunday, January 22, 2012

Recruit and Reward

I'm in need of your recruiting powers ladies. If you love bootcamp, spread the word!

Stride, Strength, and Stretch took a break this session due to low numbers. If you know anyone interested, have them contact me for more info. Currently class is offered Tu/Ths from 6am-7am. Class is all NON-impact with the primary cardio coming from walking with strength training and stretching.

6am Bootcamp: numbers are also quite low right now and we'd love to have company on those chilly mornings! Do you know someone who works and needs an early morning workout?


What's in it for you? If you get someone to join, you will earn a 50% discount on one session of bootcamp following the session your recruit joined. I'd rather pay you to market bootcamp than a newspaper ad or radio spot....my best form of advertisement has always been YOU, word of mouth!

I appreciate you and your continued enthusiasm for health and fitness.
Nancy

Locations for Week 4: January 23-27

This is the final week of January's Session. We will be on break next week Jan 30-Feb 3 and then back on, February 6.

Possible rain tomorrow, Monday. If rain, bandstand. Email me for directions. Sprinkling and mist will find us at Rancho Grande Park.

Wednesday: Beach! Stairs!
545am start time for 6am'rs: meet at the end of Wilmar St. in Pismo
915 start time for 915'rs: meet at the end of Wadsworth St. by the restrooms

Friday: Rancho Grande Park with Danielle

Enjoy your weekend! See you at the park.

Saturday, January 21, 2012

It's Raining!....finally!!

Well, the weather man predicted it, and it really is raining, finally! If the weatherman is correct, it might still be raining on Monday.

Remember to check this blog to find out locations and any last minute changes, including location.

If rain, not sprinkling or misting, we meet at the Rotary Bandstand in the Village of AG. I will try to put this on the blog, but as you know MWs I am teaching class from 8am on and won't be able to post a change after that.

Directions:
From 101 N: exit Grande Avenue and turn R. Go thru the Village of AG to Mason St. Turn left, go one block and the park (and bandstand) is on the left.
From 101 S: exit Grande Avenue and turn L. Follow the directions above.

I will post all locations for our final week on Sunday. Have a great rainy weekend! Cuddle up by the fire with a good book and enjoy! Oh, and get a few planks, butt bridges, supermans, and crunches in while you're at it. Core is ON, ALL THE TIME! :)

Sunday, January 15, 2012

Week 3: Jan 16-20

Already week 3.....wow, how quickly these sessions go! Hope you are having a fantastic weekend. We've had some chilly mornings, yes,but the days seem to end up so beatiful~you gotta love living on the central coast.

Here are this week's locations and info:
Monday, Martin Luther King, Jr. Birthday and school holiday: ONE class ONLY at 915am
Circuit training at the park. NO 6am class!!
I will be bringing CIA shirts for purchase. Bring your money to shop. Sizes are limited! Prices range from $10-$20

Wednesday, hill day, meet in the parking lot at the Portuguese Hall if the gates are open. If not park somewhere near there. We will be running "Death Hill", coined by Paulding Middle School students.

Friday, business as usual: Rancho Grande Park

Need directions for Wednesday, email me or I can explain it at tomorrow's workout.
See you at the Park!
Nancy

Sunday, January 8, 2012

Week 2: Jan 9-13

Happy Beautiful Sunday to all.
We will be starting week 2 with the following plan/locations:

Monday, Circuit Training, @ Rancho Grande Park: 6am and 915am
Wedneday, Hill Day, @ Rancho Grande Park: 6am and 915am
Friday, workout with Danielle @ Rancho Grande Park: 6am and 915am

Please note: NO STRIDE this session! Tu/Ths @ 6am are cancelled until further notice. I invite all you STRIDERs to come to regular Bootcamp, MWFs. If numbers increase, Stride will begin again in February.

See you at the park!
~Nancy

Monday, January 2, 2012

NO Stride this week: Jan 3 or Jan 5

Sorry ladies, but numbers are too low to hold class. I will re-evaluate next Monday and will email you.
Have a good week.

Sunday, January 1, 2012

Happy NEW Year!

Hope you all had a nice holiday and enjoyed ringing in the new year. My husband and I went to a party where we danced so much, my quads were a little sore this morning! (I'm a little embarassed to admit that!) I'm sure it was the heels I was wearing!! :)

Anyways, we are back to bootcamp tomorrow, Monday, January 2. We will be at Rancho Grande Park for all our workouts this week. I will be going out of town mid-week so I have Kate Wels subbing for me while I am gone. Stride will only be on Tuesday this week, NO Thursday. I will prorate the fee since there will only be 7 classes instead of 8.

Be sure to take advantage of the special savings offered: purchase 3 consecutive sessions and save $15-$30. Or, use the postcard you were sent to save 25% on a single session or punch card. Sorry, these two specials cannot be combined.

So again, Happy 2012!! See you at the park!