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!