CIA Bootcamp

If rain, move to the bandstand

2012-02-15T07:14:00.001-08:00

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

Locations: Week 2 Feb 13-17

2012-02-12T20:06:00.000-08:00

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!

Welcome Back! New Session Feb 6-March 2

2012-02-05T10:45:00.001-08:00

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

Bootcamp is on break: Jan 30-Feb 3

2012-01-29T10:47:00.000-08:00

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!

915 Bandstand

2012-01-23T07:40:00.000-08:00

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

6am Bandstand

2012-01-23T05:30:00.001-08:00

See you there!

Recruit and Reward

2012-01-22T10:23:00.000-08:00

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

2012-01-22T10:19:00.000-08:00

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.

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

2012-01-21T07:20:00.001-08:00

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! :)

Week 3: Jan 16-20

2012-01-15T12:15:00.000-08:00

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

Week 2: Jan 9-13

2012-01-08T13:03:00.000-08:00

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

NO Stride this week: Jan 3 or Jan 5

2012-01-02T17:08:00.000-08:00

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

Happy NEW Year!

2012-01-01T16:10:00.000-08:00

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!

Holiday Workout: Dec 23rd @ 6am and 915am

2011-12-20T07:55:00.000-08:00

Reminder: Friday is a special Holiday Workout!

When: Friday, Dec 23 6-7am and 915-1015am
Where: Rancho Grande Park
Who: Open to anyone: existing bootcampers, guests, family, friends
What: One hour outdoor workout, bootcamp-style

$10pp, RSVP appreciated info@ciabootcamp.com

Hope to see you then!

Lose to Win Results

2011-12-16T13:51:00.000-08:00

Congrats to everyone who participated!! As a group you lost a total of 66 pounds and 25.25 inches!!

Amazing results!

The Biggest Loser (thanks NBC) goes to TRACY LANG WOOD: 14 POUNDS!

The Greatest % of weight lost also goes to TRACY: 9%

The Most Inches Lost goes to DIANE ADAM: 5.5 inches!! (W: 2.75, H: 1.25, B: 1.5)

Goal weight achieved goes to 3 people: Anita, Tracy (exceeded her goal weight), and Denise W!!

Tracy, Diane, Anita, and Denise all win cash prizes added in with the fact they are going into the holidays feeling slim and amazing! Els was 2nd in every major prize category so I am giving her a $ prize, too!

I want to recognize 2nd and 3rd place in each of the categories:

Biggest Weight Loss

2nd: Els with 12 pounds

3rd: Denise W with 11 pounds

Greatest %

2nd: Els with 6%

3rd: Diane A with 5%

Inches

2nd: Els with 4.75 inches (W: 3.25", H: 1.5", B: 0)

3rd: Sheila with 3.25 (W: 1.75", H: 1.75", B: +.25")

FYI and congrats to:

Anita lost 5

Denise E lost 7

Shelly lost 4

Cathy lost 2

Sheila stayed even, but lost 3.25 inches

Julie lost 2

The big question, "How much did I win?"

Biggest Loser: Tracy ~$95

Biggest %: Tracy ~$95

Most Inches: Diane ~$95

2nd place in all the above: Els ~$40

Goal weight: Anita, Tracy, Denise W ~$40 each

Winners: Please meet me @ Starbucks in the Albertson's shopping center near Regal Movie Theater between 7:30-7:45am on Monday, Dec 19, to claim your prize. If that doesn't work, email me your availability.

Have a great holiday everyone! I will see some of you next Friday for the Holiday workout @ either 6am or 915am. Otherwise, see you January 2!

Locations and more

2011-12-11T15:30:00.000-08:00

We are in our 4th week of bootcamp: just in time for a little seasonal weather!

Rancho Grande Park ALL WEEK: ALL classes!

If rain, we will be at the Rotary Bandstand in the village. Email me if you need directions. Basically, if you show up at the park and no one is there, we are at the bandstand.

Lose to Win schedule:
Monday: weigh in
Wednesday: measurements after class
Friday: Final weigh-in BEFORE class! Pictures taken as well!
6am class will weigh in starting at 550am
915am class will start weigh-ins at 845am
Winners will be announced via email and facebook.

Break: We will have a 2-week break with the next session beginning Jan 2.

Holiday Class: Friday, Dec 23rd, 6am and 915
$10pp
Sign ups taken this week. Pre-pay to ensure class!! Anyone/everyone is welcome, so if you have holiday guests, bring them along! Once I know who will be taking the class, I will design the class to fit all ability levels.

Shop CIA:
I will bring shirts and waterbottles to class this week. Prices range from $10-$20
Consider the gift of fitness as well. Gift certificates available! Watch your mailbox, too, for a holiday special I have sent out.

I think that about covers it! Have a great day and I will see you at the park!

Lose to Win: Snacking Tip

2011-12-06T08:22:00.000-08:00

The Wall Street Journal published an article recently titled "Timing Snacks to Aid Weight Loss" based on a study published in the Journal of the American Dietetic Association.

Here is what they found:
Test subjects: 123 post-menopausal overweight women
Those who snacked between the hours of 1030am and 1130am (late morning) lost less weight over a year's time than those who skipped a late-morning snack. The reason seemed to be that those who snacked late-morning tended to keep nibbling throughout the day; and more snacking means more calories.
The researchers don't discourage snacking, however. Just keep the calorie intake low, between 100-200 calories, high in nutrients combining protein, carbs, and a bit of fat so that the body absorbs it more slowly, keeping you full longer. They also found afternoon snacking to be a better time, and was associated with more fruit and vegetable choices.

Thanks Diane A. for sharing this article!

Locations for Week 3: Dec 5-9

2011-12-04T21:04:00.000-08:00

It's beginning to feel a lot like Christmas~Brrrr! You 6am'rs need to be sure to dress in layers: gloves, hat! Whatever you have, wear it. You will warm up quickly, but you need to be able to pile it back on when we cool down at the end of the workout.

Lose to Win: 2 weeks to go! Weigh-ins tomorrow. Final weigh-in Friday,December 16.

Fitness Bootcamp:
MWF: Rancho Grande Park
Stride:
Tu: Back of Andrieni's in the parking lot~ Miller Street, here we come!
Th: Rancho Grande Park

See you at the park,
Nancy

We're Back!

2011-11-27T18:14:00.000-08:00

So excited to get back to bootcamp tomorrow! I've missed all of you and our outdoor workouts. It looks like it's going to be a great week, too, as far as the weather goes.
Locations:
M and F bootcamps at Rancho Grande Park
W: PISMO BEACH! Stair workout!
6am class will meet at 545 at the end of Wilmar Street.
915 class will meet at the end of Wadsworth at our normal time.
Bring only a towel and water.

Stride Class:
Tuesday: Pismo Beach, meet at the pier
Thursday: Rancho Grande Park

See you at the park.

Lose to Win! We are in our last 3 weeks. Hope you survived the holiday without any weight gain. You will weigh in tomorrow. December 16th is the final weigh in!

NEW Session begins 11/14/11-12/16/11

2011-11-13T20:11:00.000-08:00

NEW 4-week session up and running!
No break until next week.

All classes will be at Rancho Grande Park this week, including Stride.
See you at the park!

Recipe: Roasted Cauliflower with Olive Vinaigrette

2011-11-10T12:55:00.000-08:00

Yum!
Got this recipe out of Nov 11 Health magazine and made it the other night for dinner.
Prep: 20 minutes
Cook: 30 minutes
Makes: 6 servings

3 lbs cauliflower, cut into 3/4" slices
4 TB olive oil, divided
1/2 tsp freshly ground pepper, divided
1 garlic clove
1/3 cup brine-cured pitted olives, finely chopped
1 tsp finely grated lemon zest
1 TB fresh lemon juice
1. Preheat oven to 450 degrees with racks in upper and lower thirds. Line 2 large baking pans with foil.
2. Arrange cauliflower on baking pans and drizzle w/2 TB oil, salt, and 1/4 tsp pepper. Roast, switcing position of pans after 15 minutes, until golden in spots and just tender (30 minutes total)
4. While cauliflower roasts, mince and mash garlic to a paste and place in a small bowl; whisk in remaining 2 TB oil, olives, lemon zest and juice, and remaining 1/4 tsp pepper. Arrange cauliflower on a platter and drizzle with vinaigrettte.
Serving size: 3/4 cup
Calories: 145
Fat 10.3 gr (sat 1.5 g, mono 7.1 gr, poly 1 g)
Protein 4 gr

Locations for the week of November 7-11

2011-11-06T16:39:00.001-08:00

Hope you all were able to enjoy an extra hour of sleep today and the beatiful crisp Autumn day this Sunday turned out to be! I know I did. For all of us 6am'rs, we get to enjoy a brighter morning for a few weeks to come, too. Yay! Should make it easier for us to get up and at it, right?

This is week 4 of this October session. But, remember, we are rolling right in to the next session with a week break the week of Thanksgiving.

Here are the locations for Week 4:
M and Friday: Rancho Grande Park
W: Pismo Beach Dunes! We will meet at the Monarch Butterfly entrance of Hwy 1. Need directions? Email me! 6am class will meet at 545am on Wednesday!

Stride, Strength, Stretch:
Tu/Th at Rancho Grande Park
Thursday will be an earlier start time: 545am or if there are no objections, maybe 530am? I will be teaching this class and I have another commitment at 645 at Kennedy. So, if you girls are game, I'd like to meet at 530. Let Danielle know on Tuesday, please. You can vote and I will go either way.

Lose to Win: weigh-ins tomorrow! Hope you had a good weekend and were able to try a new recipe. If you did and you'd like to share, send me an email and I will post it on the blog.

Week 3 Focus: eliminate the "white": white flour, white sugar, white rice to name a few. White foods are typically stripped of their nutritional value; therefore do nothing for you except add unnecessary calories.

Have a great remainder of your weekend. See you at the park!

Locations

2011-10-30T09:07:00.000-07:00

Happy Halloween!
Treat yourself to a great Monday morning workout at Rancho Grande Park!

Lose to Win: you will need to weigh-in before your workout. Grab your paper out of the folder, take your shoes off and weigh! Record your weight for Week 2. Hope your first week went well.

Continue with your goal of increased water consumption.
Week 2 Goal: Try a new healty recipe that's main ingredient is a Fall vegetable. Not sure what a Fall vegetable might be? Visit a local farmer's market and you'll see! Wed @ Spencer's Mkt, today (Sunday) in Grover and at Kennedy in SLO, etc. Please share your successes! We'd all love a new healty recipe to add to our repertoire.

Locations:
MWF @ Rancho Grande Park
Tu/Th @ Rancho Grande Park

Have a great remainder of your weekend and I'll see you at the park.

Halloween Survival Tips

2011-10-24T13:30:00.000-07:00

Copy and paste this link in your address bar to read a great(brief) article about how to handle those Halloween treats that seem to turn up wherever we are and don't let them sabotage your efforts to lose weight.

http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=10351&sc=3010

Locations and Lose to Win

2011-10-23T17:12:00.000-07:00

Happy Sunday everyone!

Locations for week 2 for fitness bootcamp is all Rancho Grande Park.
Locations for Stride:
Tue: Starbucks on Grand Avenue across from Spencer's Market.
Th: Rancho Grande Park

SLO: last week of bootcamp
Islay Park

Lose to Win:
I'd like everyone to participate who would like to and not let the buy-in be a deterrant.
So, the contest is 8weeks long, $5/week....$40 pp. If you think that's too much and I can make it less. The more money in, the bigger the "pot" and the greater commitment?
Plan on bringing $40 and if it's an issue I'll let you know tomorrow.

Lose to Win Contest

2011-10-20T13:40:00.001-07:00

Okay ladies!

I have heard from a few of you who are up for the challenge. I want to confirm numbers,names, so that I can set the buy in amount. There is still time to join in. Please let me know so I can have enough forms run off. Due to time constraints, we will weigh right before class, and do measurements right after class.

6am'rs:

Tracy

Cathy

915am'rs:

Sheila

Diane

Denise

Shelly

Els

The Rules:

Contest will begin Monday, October 24. If STride ladies want to do this, your's will be Tuesday, Oct 25.

You will fill out a form where you'll enter your start-up weight, waist, hip, and bicep measurements, and goal.

You will weigh in each Monday on CIA's scale. That is the only weight we will count.

You will commit to at least 3 days of at least 30-60 minutes moderate to intense cardiovascular exercise/week. (This does not have to be all bootcamp)

Contest ends Dec 16 with a final weigh in and measure. (8 weeks total)

1st prize: most weight lost

1st prize: most inches lost

2nd prize: runner up in weight lost

2nd prize: runner up in inches lost

Awards to those who meet or beat their goal.

Weekly focus:

Week 1:

~Increase your water intake to at least 32 ounces with an ultimate goal of 1/2 your body weight in ouces. (For example: if you weigh 120 lbs, you need to drink 60 ounces of water/day)

~Eliminate one "trigger" food you struggle with.

New Session in 5-Cities begins TOMORROW

2011-10-16T10:16:00.000-07:00

Welcome back!
Hope everyone had a great week off, enjoyed the SUMMER heat that arrived mid-week last week. We are back tomorrow!

Our locations will be Rancho Grande Park all week. Stride, too!
See you at the park!

Please email me if you have any questions: info@ciabootcamp.com

QUESTION: Anyone interested in losing weight before the holidays hit us? Please email me as I am building a list for those interested in a little weight loss competition.

BRING your $/check book to shop! I have new CIA shirts, very affordable (covering my costs only), and limited sizes, several styles. Prices range from $10-$20.

Harmony House Yoga Schedule

2011-10-09T15:22:00.000-07:00

Here is Kelly's schedule for the week:
(Mary, Kim Thoreson, and Kim Killingsworth--your yoga cards are waiting for you at Harmony House)

Monday:
930-1045am Vinyasa Flow
430-545pm Hatha Levels 1/2
6-715pm Vinyasa Flow

Tuesday:
4-515pm Beginner Yoga
530-645pm Hatha Levels 1/2

Wednesday:
930-1045am Vinyasa Flow
430-545pm Hatha Levels 1/2
6-715pm Vinyasa Flow

NO Thursday
No Friday

Saturday:
830-945 Hatha Levels 1/2

Sunday:
830-945am Community Yoga

Enjoy! See you October 17/18.

915 Bootcamp

2011-10-05T07:42:00.000-07:00

We will meet at the Rotary Bandstand this morning.
We will save the beach workout for Friday.

See you there!

6am Bootcamp

2011-10-05T05:23:00.000-07:00

Bandstand it is: 6am (not 545)
Weather permitting, we'll do Beach on Friday.

Week 4 Locations: October 3-7

2011-10-02T10:06:00.001-07:00

We are in our final week of September's Session. We will be on break NEXT week. If you want extra workouts during the break, you can always go to SLO's Bootcamp, Tu/Th from 530-630pm at Islay Park. You need to RSVP, however, so Danielle can plan accordingly.

It looks like we might get some "weather" this week but according to John Lindsey's article in today's paper, it won't be too bad. If RAIN, we will meet at the Rotary Bandstand at the park on the corner of Mason and Nelson Streets. Sprinkle, light drizzle, we will meet at the scheduled location. Wear a cap, hood, etc. if you are concerned about getting wet. Not sure where to go, check the blog. I will make every effort to update the blog if we have a location change.

5-Cities Bootcamp:
Monday and Friday: Rancho Grande Park
Wednesday: Pismo Beach @ Wadsworth meeting location
Bring your iPod if you'd like!
6am class will meet at 545am on Wednesday!

Stride, Stretch, and Strength:
Tuesday: Andrieni's back parking lot off Tally Ho.
Thursday: Rancho Grande Park

SLO Bootcamp:
Islay Park
SLO Bootcamp is in it's 5th week. No break for SLO---Session ends on October 27.

Location, Location, Location!

2011-09-25T11:32:00.001-07:00

Week 3: September 26-Sept 30

We are officially in Autumn! And it feels like it, too!
Hope you all had a great weekend and were maybe able to get out and do something outside. I LOVE working out outside when it's a little misty: great for regulating body temp, and good for the skin! :)

FYI: Found an amazing restaurant in Westwood called Native Foods. It was so amazing, in fact, Jillian and I ate lunch there, I bought a cookbook, and we came back and ate dinner there! It really confused by cc company and signalled FRAUD to them because who would run 3 cc purchases in one location within 7 hours? Haha. Anyways, it was a vegan restaurant. Everything was so flavorful, healthy, and delicious! There are several locations throughout the country, but if you find yourself in Westwood, check it out.

5-Cities Bootcamp
Monday and Friday: Rancho Grande Park
Wednesday: Pismo Beach at Wadsworth for a Stairs Workout: iPod suggested!
545-645am
915-1015am

Stride Stretch and Strength:
Tu: Rotary Bandstand in the Village of AG
Th: Rancho Grande Park

SLO Bootcamp:
Tu/Th: Islay Park

See you at the park!

Week of Sept 19-Sept 23

2011-09-18T14:55:00.001-07:00

Happy Sunday everyone!
I returned late last night from a great fitness conference in San Jose. I got some great ideas, inspiration, and motivation for Bootcamp! Love it and need it, once in a while! Needless to say, I was very tired on my drive home last night and have just been taking it easy today!

Locations for the upcoming week:

SLO Bootcamp: Islay Park in SLO, 530-630pm, Tu/Ths
This class is open to anyone wanting an additional workout or in need of a make-up for a missed class. Just please email me if you plan to attend so Danielle can keep an eye out for you and plan for the additional participants.

5-Cities Bootcamp: Week 2
Rancho Grande Park all week
6am Friday: Jeff is teaching
915am Friday: Danielle is teaching

Stride, Strength and Stretch
Tu/Th: Rancho Grande Park

Saturday Beach Bootcamp: Last Saturday of the month....ALREADY!
Pismo Beach, 8-915am
10 person minimum for class to be held. Please email if you plan to come. Pre-pay to save!

Here is a great article: short with great info! "
4 Exercise Myths that Won't Go Away"
Check it out!
http://www.acefitness.org/article/3198/

Stride Strength and Stretch Tomorrow

2011-09-12T13:12:00.000-07:00

See you at the park tomorrow for Stride class.
Tuesday and Thursday, 6am-7am

There is still room to join in!

5-Cities Bootcamp Starts Tomorrow!

2011-09-11T22:02:00.000-07:00

New Session: Sept 12-Oct 7
M, W, and Fridays for both 6am and 915am

Locations: Rancho Grande Park ALL Week!

Stride Strength and Stretch: We are on the fence right now, waiting on final numbers.
Session Dates: Sept 13-Oct 6
Tu/Ths, 6-7am
Locations: Rancho Grande Park this week

Email info@ciabootcamp.com if you are interested in signing up for STRIDE.

SLO Bootcamp Starts Tuesday!

2011-09-05T10:15:00.000-07:00

Bootcamp is back for a special 8 week session
beginning Tuesday, 9/6/11
from 530-630pm

It's not too late to sign up!

Email us at info@ciabootcamp.com
or just show up ready to workout

Islay Park in SLO

Harmony House Yoga Schedule

2011-09-02T09:15:00.000-07:00

Here is Kelly's schedule for 9/3-9/11. Be sure to bring your card in. If you did not come to class this last week, you did not get your card. You can make arrangements with me to pick it up; just email me!

Saturday
830-945: Hatha 1/2
Sunday
830-945: Community
Monday:
Labor Day
945-1045 Vinyasa Flow
430-545 Hatha 1/2
Tuesday
530-645pm Hatha 1/2
7-815pm Vinyasa Flow
Wednesday
630-715am Yoga Nidra
930-1045am Vinyasa Flow
6-715pm Vinyasa Flow
Thursday
NONE
Friday
NONE
Sat/Sun: See above

Have a great week! Be sure to get outdoors and MOVE! See you at the park on 9/12.

Stride will be at Rancho Grande Park on Thursday

2011-08-30T13:01:00.000-07:00

Sorry for the late notice all, but Thursday's stride class will be at Rancho Grande Park.

Here's a delicious (healthy) recipe

2011-08-29T18:13:00.000-07:00

Hi all. I went to a bbq this weekend with Denise elEffendi, fellow bootcamper and she brought this yummy Avacado Salsa.

Here is the recipe. Avocados are so good for you! Avocados are an excellent source of monounsaturated fatty acids, potassium, vitamin E, B vitamins, and fiber.Avocados also contain glutathione, an antioxidant involved in cell protection from the noxious effect of excess oxidant stress. Avocados are also rich in the antioxdants lutein and zeaxanthin. Wanna know more about avocados and how good they are for you? Check out this website: http://www.elements4health.com/avocados.html

Avocado Salsa
Prep Time: 30 Minutes Ready In: 8 Hours 30 Minutes
Servings: 32
"Cool, refreshing avocado slices are mixed with a marinated corn, olives, red pepper and onion salsa. Serve this south of the border flavor explosion with tortilla chips."

1 (16 ounce) package frozen corn
kernels, thawed***
2 (2.25 ounce) cans sliced ripe olives,
drained
1 red bell pepper, chopped
1 small onion, chopped
5 cloves garlic, minced

1/3 cup olive oil
1/4 cup lemon juice***
3 tablespoons cider vinegar
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon ground black pepper
4 avocados - peeled, pitted and diced

1. In a large bowl, mix corn, olives, red bell pepper and onion.
2. In a small bowl, mix garlic, olive oil, lemon juice, cider vinegar, oregano, salt and pepper. Pour into the corn mixture and toss to coat. Cover and chill in the refrigerator 8 hours, or overnight.
3. Stir avocados into the mixture before serving

***I used roasted corn and lime instead of lemon

Denise also baked her own tortillas to go with it. She took 2 pkgs of corn tortillas (yellow and blue), cut them in quarters, sprayed them with canola, sprinked with sea salt and baked them at 450 (?). Yum!

Have a good, healthy recipe to share? Email me! info@ciabootcamp.com

Week 4 Locations: August 29-Sept 2

2011-08-28T10:31:00.001-07:00

Happy Sunday to everyone. We are entering our 4th week in August's Session.

We had a great turnout for Beach Bootcamp yesterday and an awesome workout. I have to admit, I did just the stairs-portion of the workout (10 sets of Wilmar and KonTiki combined) and I am feeling a little sore today! You ladies kicked butt!

Here are the locations for our final week of bootcamp:
Fitness Bootcamp:
Rancho Grande Park all week! (MWF)
Stride:
Tu: Rancho Grande
Th: TBA check back later this week--waiting to hear from Danielle.

Announcements:
1. Break next week: Sept 5-9
2. New Session begins on Sept 12
3. SLO bootcamp has 4 spots open for bootcamp. If it's a "Go" it will begin Tu Sept 6 for 8 straight weeks. (Tu/Ths from 530-630pm at Islay Park in SLO)
4. Friday, 915 classes will be back after a summer break!
5. Season Special is back: purchase 3 consecutive session and SAVE! Cannot be combined with any other offer.

Beach Bootcamp: Saturday, 8/27, 8-915am

2011-08-25T07:17:00.000-07:00

Come out to Pismo Beach this Saturday for a beach workout!

$10pp
Bring a NEW guest and you each pay only $8pp

Meet at the top of the stairs near Wadsworth St. in Pismo, N. side of pier, near beach volleyball courts.

What to bring?
Beach towel, water, and $$

What to wear?
Sunscreen,a hat (just a good idea), and shoes you don't mind getting sandy!

SATURDAY, 8/27, 8-915AM

Locations: Week of Aug 22-Aug 27

2011-08-21T20:36:00.000-07:00

Hope you all had a great weekend! We are headed into Week 3 of August's Session.

Here are the locations for this week:
Fitness Bootcamp
M: Rancho Grande Park
W: Fins Restaurant Parking Lot at the end of Grande Avenue
F: Rancho Grande Park

Stride:
Tu: Pismo Beach, meet at the pier parking lot
Th: Rancho Grande Park

Saturday, Pismo Beach Bootcamp
Please RSVP
8-915am
$10pp

Locations for Week 2: August 15-19

2011-08-12T09:09:00.000-07:00

Posting this early as I will be away this weekend until late Sunday night.

Week 2:
Bootcamp:
Monday: Rancho Grande Park
Wednesday: Arroyo Grande High School Track (meet at the track)
Friday: Rancho Grande Park

Stride:
Tuesday: Arroyo Grande High School Track (meet at the track)
Thursday: Rancho Grande Park

Have a great weekend everyone! See you Monday.

Locations for Week 1: Aug 8 thru 12

2011-08-07T20:22:00.000-07:00

Welcome back!
Here are the locations for Week one August Session

Fitness Bootcamp
MWF Rancho Grande Park

Stride
Tu Rancho Grande Park
Th: to be determined based on Tu registration. If minimum is not met, class will meet on Wednesday 6am at Rancho Grande Park.

Beach Bootcamp Today

2011-07-30T07:30:00.000-07:00

Come out to Pismo Beach for a great beach/stair workout!
It's not too late: 8-915am
Pismo Beach at Wadsworth Stairs
Beach Towel and water
$10pp
Hope to see you there!

Harmony House Schedule

2011-07-30T07:25:00.000-07:00

Congrats to those who earned FREE Yoga this week at Harmony House!! Your yoga cards are good Saturday, 7/30-Sunday 8/7

Kelly's Schedule is the following:

Saturday:
830-945

Sunday:
830-945

Monday:
none

Tuesday:
615-715am
530-630pm

Wednesday:
9-1015am
12-100pm

Thursday:
615-715am
530-630pm
645-745pm

Friday:
none

For class descriptions, go to their website: www.harmony-house-yoga.com

Namaste!

Week 4: July 25-29 with Beach Bootcamp on Saturday

2011-07-24T11:02:00.000-07:00

It's hard to believe we are already in week 4 of this session. Summer is flying by and we'll be in "back to school" mode before we know it!

5-Cities Bootcamp will be at Rancho Grande Park all week.
MWF 6-7am
MW 915-1015am

Stride Class
Tu: Rancho Grande Park
Th: Pismo Beach Pier

Saturday Beach Bootcamp:
7/30 from 8-915am
Meet at Wadsworth St. stairs in Pismo on the N. Side of the pier.
$10pp
Fineprint:
No punch cards, no make-ups, recruit a NEW attendee and you each SAVE $2, pre-pay and SAVE $1

Locations the Week of July 18

2011-07-17T22:45:00.000-07:00

Here are the locations for the week fo July 18-July 22

M and F at Rancho Grande Park in AG

W will be at Paulding Middle School's Track at the corner of Branch St. and Hwy 227; right near the bus barn

Stride classes will be:
Tu: Pismo Beach, meet at the pier at 6am
Th: Rancho Grande Park

Thursday Stride Class

2011-07-12T09:54:00.000-07:00

Sorry for the late post, but Thursday's Stride Class will meet at AGHS' track from 6-7am. Danielle will be teaching Thursday's class.

Have a great workout!

Locations for the week of July 11-15

2011-07-10T15:44:00.000-07:00

Happy Sunday to everyone!
We will be meeting at the following locations:

5-Cities Bootcamp (AG)
MWF will be at Rancho Grande Park all week

Stride
Tu: Pismo Beach
Th: TBA

Have a great remainder of your weekend. See you at the park!

Just to clarify the summer schedule....

2011-07-06T07:55:00.000-07:00

5 cities bootcamp options:

MWF 6-7am
MW 915-1015am (no Friday 915)

Stride Bootcamp:
Tu/Th 6-7am
Still waiting for minimums to be met.....

Sorry for any confustion. See you at the park!

Locations for Week 1: July 4-July8

2011-07-04T17:07:00.000-07:00

Welcome back everyone! We had a great turnout at this morning's bootcamp: 10 people! It was a beautiful morning and a great workout. Hope to see more of you as the week progresses!

ALL Bootcamps this week will meet at Rancho Grande Park. Remember, for summer, there is only a MW 915 bootcamp. We will still have a Friday 6am!

See you at the park!

4th of July Workout 7am at Rancho Grande Park

2011-07-04T06:22:00.000-07:00

Come out for a fun bootcamp-style circuit training workout!

7am at Rancho Grande Park

Have company staying with you for the holiday weekend? Bring them!
$5 guest and drop-in fee today ONLY! (reg $15)

Get your workout in outdoors!
Hope to see you at the park.

Locations for the week of June 20

2011-06-19T18:26:00.000-07:00

This is week 4: last week of this session. We will be on break next week and back on the week of July 4. We will have class on the 4th of July, but only at 7am!

5-Cities Bootcamp:
MWF: Rancho Grande Park all week

Stride Strength and Stretch:
Tu: Rancho Grande Park
Th: Rotary Bandstand in the Village

SLO Bootcamp (last week in SLO):
TuTh Islay Park

Locations for Week 3: June 13-17

2011-06-12T10:37:00.001-07:00

Happy Sunday and first official weekend of Summer Vacation for some of our kiddos!

We will be meeting at the following locations this week:

5 Cities Bootcamp:
Monday and Friday: Rancho Grande Park
Wednesday: AGHS track (need directions? email me!)

Stride Strength and Stretch:
Tu: Rancho Grande Park
Th: Pismo Beach (meet in the parking lot near the pier)

SLO:
Tu/Th: Islay Park both days

915 Bootcamp is cancelled for Monday, 6/5

2011-06-06T08:37:00.000-07:00

Sorry 915'rs. I have to cancel bootcamp this morning. Have a family health issue and couldn't find anyone to cover class for me at the last minute. I'm sorry. We're on for Wednesday, though.

Homemade Hummus Recipe

2011-06-05T15:34:00.000-07:00

Here is one I haven't tried, but a basic recipe for Hummus:
(Tip: make it in a blender for creamier hummus, rather than a food processor)

2 (15oz) cans organic chickpeas, drained and rinsed
1/3 cup olive oil
1/4 cup fresh lemon juice
3 TBs sesame tahini (Grande Foods or New Frontier)
2-3 cloves garlic, minced or crushed
1/4 cup water, more or less for desired thickness
Pinch of ground cumin or ground coriander (optional)
salt/pepper to taste
Paprika (preferably Hungarian smoked paprika, if you can find it)

Place 1/2 the chickpeas and o.o. in a blender. Pulse several times, stopping to stir with a rubber spatula. When the mixture is almost pureed and creamy, add the remaining chickpeas, o.o., lemon juice, tahini, garlic, cumin, and a little salt. Pulse, stopping several times, until the mixture is very creamy. Season with salt and pepper; add more lemon juice to tast if necessary.

Transfer to an airtight container, and chill for 30 minutes before serving.

Variations: fold in after pureeing: carmelized onions or shallots, roasted garlic, roasted carrots, roasted beets, roasted red peppers.

Or, add fresh herbs like dill or parsley.

Like I mentioned earlier, I haven't tried this one yet. So let me know what you think! I will post the recipe I have made several times later. It doesnt use any o.o. just the liquid from the chickpeas.

Week 2 Locations: June 6-10

2011-06-05T15:31:00.000-07:00

Happy Sunday Everyone.

Here are this week's locations:

5 Cities Bootcamp:
MF: Rancho Grande Park
W: Hill next to Diablo Outage Parking Lot, near Women's Center (ask for directions)

Stride Strength and Stretch:
TuTh: Rotary Bandstand in the Village (flat walks!)

SLO Bootcamp:
Islay Park all week

See you at the park!

Welcome Back To Bootcamp

2011-05-31T07:27:00.000-07:00

Hi all!
Well, the holiday made for a slow start to bootcamp! Including a delayed blog posting of locations....oops!

Here are your locations for week one:

5 Cities Bootcamp, MWF, 6am and 915am
Rancho Grande Park all week

Stride, Strength and Stretch, TuTh 6am
Rancho Grande Park all week

SLO Bootcamp, TuTh 530pm
Islay Park

See you at the park!

Yoga

2011-05-20T08:50:00.000-07:00

Congrats to those of you who attended at least 8 classes this past session! You've earned free yoga with Kelly at Harmony House Yoga on Price Street in Pismo. Be sure to bring your yoga card and show the front desk when you sign in.

Classes available on the following days and times, good from Sunday, 5/22-next Sunday, 5/29. Note: Community Yoga means it's a $5 class. These tend to be a little more crowded. Bring your own yoga mat.

Sunday:
8:30-9:45am Community Yoga

No Monday, but you can attend 4:30-5:30pm with Cindy for a $5 fee.

Tuesday:
6:15am-7:30am Sunrise Yoga
12-1pm: Gentle Chair Yoga
5:30-6:30pm Balanced Yogi

Wednesday:
5:45-6:45pm Balanced Yogi

Thursday:
6:15-7:30am Sunrise Yoga
5:30-6:30pm Balanced Yogi
6:45-7:45pm Mellow Yogi

Friday:
4:30-5:30pm Community Yoga

Saturday:
8:30-9:45am Balanced Yogi

Sunday:
8:30-9:45am Community Yoga

Enjoy!

We are in Week 4 already!

2011-05-15T20:02:00.000-07:00

Locations for the week of May 16:

5-Cities Bootcamp:
Rancho Grande Park all week
(we are on schedule for our post adult fitness assessments.)

Stride Strength and Stretch:
Tu: Rancho Grande Park
Th: the Dunes (meet in the parking lot next to Fin's Restaurant at the end of Grande Avenue in Grover Beach)

SLO:
Islay Park

SLOCA: 2 classes left of your 8-week session.

We will be on break the week of May 23rd with a Beach Bootcamp coming up on Saturday, May 28. Mark your calendars!

Locations for the week of May 9

2011-05-08T21:24:00.001-07:00

5-Cities Bootcamp:
M: Rancho Grande Park
W: Wadsworth, Pismo Beach Stairs
5:45am start time for 6am class
F: Rancho Grande Park

Stride:
Tu: Rancho Grande Park
Th: Pismo Beach in the parking lot near the pier

SLO:
Islay Park

SLO Workout

2011-05-05T15:39:00.000-07:00

Here is a workout you can do, since bootcamp was cancelled for tonight:

Warm-up: jog for 5 minutes, do alternating 20 side-to-side squats, 20 alternating lunges both with shallow range of motion, and jog again, 5 minutes

Pick 2 landmarks about 25 feet apart (trees, light poles, etc)
1x = there and back
Run 5x
20 side-to-side squats,deeper range of motion, with weighted lateral arm raises as you squat
High Knee 5x
20 alternating lunges, deeper range of motion, with weighted bicep curls as you lunge
Shuffle 5x
20 jumping jacks with weighted overhead press

Core:
10 supermans on belly---to 5 cat/cow stretches REPEAT set 3x
20 bicycles-10 crunches REPEAST set 3x
:30 forearms planks to downward dog rest REPEAt set 3x

Cooldown:
jog 5 minutes
STRETCH: upper and lower body

See you next week!

Locations for the week of May 2-6

2011-05-01T16:48:00.000-07:00

What an amazingly beautiful weekend! Hope you had a chance to get outdoors and enjoy!
Here are the locations for Bootcamp's Week 2:
5-Cities:
Rancho Grande all week
MWFs 6-7am and 915-1015am
Stride Strength and Stretch:
Tu--Rotary Bandstand in the village
Th--Rancho Grande Park
SLO:
Tu only this week at Islay Park.
Check back for your workout on Thursday.
SLOCA Moms:
4 weeks left
Classical Academy in SLO near Cal Poly

Wellness Cleanse: Start it May 1

2011-04-29T09:38:00.000-07:00

We've been walking and talking at Stride class, and most have committed to a 7-day Wellness Cleanse. Wanna join us?

Here are the basics:
May 1-May 7
If you want to continue beyond that, you can go anywhere from a week to 21-days.
BTW: This is the cleanse I completed for the first time last June and it literally changed my life! I basically follow this way of eating 24/7 with a few minor exceptions. I found I feel better, my body naturally let go of extra weight I was carrying, and gave me back control over my diet and health.

Okay, the rules:
Here are the NO's...don't feel like you have to eliminate them all, do what you can and don't worry about the rest.

NO:
Sugar (including honey, artificial sweeteners, and anything ending in "-ose") Read your labels. Sugar is in soooo many foods; we have no idea! If you can't give it all up, just give up those products where sugar is listed as one of the first 3-5 ingredients.
Alcohol
Caffeine (yes, coffee, chocolate, soda)
Gluten: again, read labels! This eliminates wheat, barley, rye, and malt products. I eat rice bread for sandwiches, brown rice tortillas, corn tortillas, steel-cut oatmeal, creme of buckwheat for example
Animal products: this includes all dairy!

Yes:
Water: lots of it! At least 4 big glasses/day
Sweeteners: agave nectar, stevia, brown rice syrup

What can you eat? Lots of fruits and vegetables, nuts, nut butters, brown rice, gluten free pastas, popcorn (my favorite! BUT no butter!!) quinoa (LOVE it!), beans...I can give you more suggestions as the week goes on. I will post my daily menu if it helps you decide what you can and can't eat.

Good luck! Email me with any quesions. AND..Congrats on making a healthy decision and taking care of you!

Miracle Miles for Kids

2011-04-29T09:32:00.000-07:00

Here's a great workout idea for you for Saturday, May 7!!
It's a win-win....for you and for foster and high-need children and families along the central coast.

Details:
Start time: 830am
Where: Morro Bay Rock to Cayucos Pier
What: 10K run/walk sponsored by the Family Care Network
Cost: $50

The Family Care Network’s 8th annual Miracle Miles for Kids Walk/Run will take place on May 7th, 2011. The 10k (6.2 miles) race course runs along the water’s edge from Morro Rock to the Cayucos Pier, one of the most beautiful stretches of beach in California.

When participants cross the finish line, they will be treated to a post-race party with live music, lunch, a diverse vendor fair, children’s activities and an award ceremony. Additionally, every walker/runner will receive a goody bag filled with fun items and a 2011 commemorative Miracle Miles t-shirt! This event has something for everyone—from the serious athlete trying to beat their best personal time to moms and dads looking for something fun the whole family can enjoy.

The race begins at 8:30 am and the post-race celebration runs from 9:00am-12:00pm. All are welcome to participate in one or both portions of this exciting event!

Mark your calendars! Sounds like a lot of fun and a good cause!

915 class

2011-04-28T11:15:00.000-07:00

Remember, you only ran 1.25 miles, not the 1.5 that we were supposed to! Ugh! No worries though, we will do the same post run to see a time difference. We are seeking improved results. It will skew your data on the website if you enter your time for the 1.25 mile run, however.

Adult Fitness Testing

2011-04-28T11:09:00.000-07:00

The website where you need to enter your data is:
adultfitnesstest.org

You will be tested with the sit-up, push-up, and flexibility tomorrow. You will then be able to enter all your data. Print your results and save them. We will do this again the last week of this session for comparative data. If you did not do the 1.5 mile run, try to do this on your own. Get over to the high school and run 6x around the track, for example. If you can't be there tomorrow, read how to conduct the sit-up, push-up, and flexibility test and complete it on your own.

Good luck!
I will email you your times by Friday.

Week 1 Locations: April 25-29

2011-04-24T17:31:00.000-07:00

Welcome back to bootcamp!
Looking forward to getting back to the outdoor workouts!

5-Cities:
Rancho Grande Park all week

SLO:
Islay Park all week

Stride:
Rancho Grande Park all week

SLOCA:
We're on this Friday!

Beach Bootcamp this Saturday!

2011-04-21T14:56:00.000-07:00

Come to April's Saturday Beach Bootcamp!
4/23/11
8-915am
Pismo Beach: meet at the base of the Wadsworth St. stairs on the north side of the pier next to the volleyball courts.
Bring water and a beach towel.

Tour de Pismo stairs!
Want a great cardio workout while taking in the gorgeous views of our central coastline? Come on out to the beach!

Cost: $10pp

Yoga

2011-04-16T14:15:00.000-07:00

Congrats to those of you who attended at least 8 classes this past session! You've earned free yoga with Kelly at Harmony House Yoga on Price Street in Pismo. Be sure to bring your yoga card and show the front desk when you sign in.

Classes available on the following days and times, good from Sunday, 4/17-next Sunday, (Easter)--not sure if she'll be open on Easter.
Note: Community Yoga means it's a $5 class. These tend to be a little more crowded. Bring your own yoga mat.

Sunday:
8:30-9:45am Community Yoga

No Monday, but you can attend 4:30-5:30pm with Cindy for a $5 fee.

Tuesday:
6:15am-7:30am Sunrise Yoga
12-1pm: Gentle Chair Yoga
5:30-6:30pm Balanced Yogi
6:45-7:45pm Community Yoga (usually more crowded because it's a $5 class)

Wednesday:
5:45-6:45pm Community Yoga

Thursday:
6:15-7:30am Sunrise Yoga
12-1pm Gentle Chair Yoga
5:30-6:30pm Balanced Yogi
6:45-7:45pm Mellow Yogi

Friday:
4:30-5:30pm Community Yoga

Saturday:
8:30-9:45am Balanced Yogi
12:30-2 Yoga 101

Sunday:
8:30-9:45am Community Yoga

Enjoy!

Week 4 Locations: April 11-April 15

2011-04-10T18:18:00.000-07:00

Final week of bootcamp!
We are on break the week April 18-22 and then back on April 25.
YOGA: Attend Yoga for FREE* at the Harmony House the week of April 18-22. Ask Nancy how!!
For those of you who purchased a Season Pass, it is now done. You can buy a new season pass April - June.

5-Cities Bootcamp
MF: Rancho Grande Park
W: Dunes! Meet at the end of Grande Avenue at the Fin's Restaurant @ 5:45am! We'll be done by 6:45 am. 9:15am class is business as usual: 915-1015am.

Stride Class:
Tu: Rancho Grande Park
Th: Pismo Beach: meet in the parking lot near the pier

SLO Bootcamp:
Tu: Islay Park
Th: Please check back for more information

Week 3: April 4-8 Locations

2011-04-03T14:43:00.000-07:00

5-Cities Bootcamp:
MWF: All Rancho Grande Park

SLO Bootcamp:
TuTh: All Islay Park

Stride:
Tu: Rotary Bandstand in the Village
Th: Pismo Beach Parking lot near the pier

SLOCA Moms: No class this week due to tournament

Stride Class

2011-03-30T18:14:00.000-07:00

Thursday's class will meet at Rancho Grande Park. No change of location. See you tomorrow!!

Week 2: March 28-April 1

2011-03-27T15:20:00.000-07:00

Happy Blue-Sky Sunday!!!! Phew! How nice to see the sun and sky....sounds like we'll be seeing a lot more of it this upcoming week, too!

Here are the locations for bootcamp this week:
5-Cities Bootcamp:
M and F: Rancho Grande Park
W: Meet at the dirt parking lot on E. Branch St. frontage road for our hill day.

Stride class:
Tu/Th: Rancho Grande Park

SLO Bootcamp:
Islay Park ALL week

SLOCA Moms:
Friday, SLOCA school

6am class under Bandstand

2011-03-25T05:19:00.001-07:00

See you there!

Stride Class: Meet at the Rotary Bandstand

2011-03-24T05:27:00.000-07:00

Thursday class: Meet at the bandstand at the park on the corner of Nelson and Mason Streets. Wear rain-resistant clothing; we may or may not be walking depending on how hard it's raining.

Change of plans....915 class @ Park

2011-03-21T07:42:00.000-07:00

As of 7:45am it looks ok, so we'll be at the park. If rain starts up again, we can move last minute to bandstand. But for now, business as usual. See you at Rancho Grande Park!

6am and 915 bootcamps kick off at the bandstand

2011-03-21T05:46:00.001-07:00

To be safe both classes will be held at the bandstand at the corner of Nelson and Mason Streets in the Village.

See you there!

Bootcamp Begins Again tomorrow!

2011-03-20T12:09:00.000-07:00

Looks like we are in for a bit more rain this week: check the CIA blog prior to class to see if we are holding class at the Rotary Bandstand in the Village (at the park on the corner of Nelson and Mason Streets). No notice means regular location...

Be sure to dress in rain proof outerwear in case we head out into the "elements" :) !

5-Cities Bootcamp:
Rancho Grande Park all week; unless rain moves us undercover

Stride Strength and Stretch:
Tu/Th, 6am-7am
No MW 10:30-11:30am class this session! We are giving the 6am class a test drive.
Meet at Rancho Grande Park; unless rain moves us undercover. Be prepared....we will walk in the rain, however! Wear a rain poncho, slicker, whatever you need to keep you somewhat dry. Bring a mat for the conditioning and stretching portion of the workout, and bring water.
Be prepared to pay for the class when you come. Registration papers will be available.

SLO Bootcamp:
Back to Islay Park off Tank Farm Road
5:30-6:30pm
Payment due at first class
Rain cancels class.

See you at the park!

Stride Strength and Stretch

2011-03-18T08:09:00.000-07:00

This NEW class begins this Tuesday, March 22, 6am-7am, Rancho Grande Park in AG.

A walking workout with endless routes available to us! Don't want the impact of fitness bootcamp, but want an invigorating workout complete with strength training and stretching? This is the perfect class for you.

Tu/Ths 6-7am March 22-April 14
$95 for the 4-week session: 8 classes

Email me to let me know you're coming! info@ciabootcamp.com

"Yes, sign me up!"

Yoga!

2011-03-13T13:24:00.000-07:00

The following people are able to attend Kelly's Yoga classes free (!) at the Harmony House on Price St. the week of March 14-20:
(names are based on at least 8 days of attendance during the Feb/March Bootcamp session)
Kristin L.
Staci T.
Tracy L-W
Cece T
Gwen P
Jessica M
Diane A
Maggie S
Laurie M
Stephanie W
Karen B
Blair C
Shelly H

Where: Harmony House Yoga
991 Price Street Pismo Beach (next door to Honeymoon Cafe)

Kelly will have a list of those who can attend this week for FREE. Remember, free this week only.
Kelly's classes are the following days and times:
Monday:
none...But you can attend Community Yoga at 4:30 pm for $5
Tuesday:
12-1pm: Gentle Chair Yoga
5:30-6:30pm: Balanced Yogi
6:45-7:45pm: Community Yoga
Wed:
none
Thursday:
12-1pm: Balanced Chair Yoga
5:30-6:30pm: Balanced Yogi
6:45-7:45pm: Restorative
Friday:
4:30-5:30pm: Community Yoga
Saturday:
8:30-9:45am: Balanced Yogi
Sunday:
8:30-9:45am: Community Yoga

Take this week to focus on muscle recovery, stretching, strenghtening, breathing....
Let me know if you go, and how you liked it!

Bootcamp Break: March 14-18

2011-03-12T10:21:00.000-08:00

Bootcamp is on break this upcoming week.
Make a plan to get outdoors anyway. Grab a friend, get your iPod, search out a new trail...just move! Good for the whole body: mind and muscle.

We are back on: March 21-April 15.

SLO bootcampers: watch for a mailer coming soon with more info. Bootcamp moves back to Islay Park on March 22.

No. County Bootcamp: email me if you are interested in bringing CIA to No. County in March. info@ciabootcamp.com

Week 4: March 7-11

2011-03-06T21:42:00.001-08:00

Last week of this current session. Bootcamp will be on break next week and back on March 21-April 15.

Locations:
5-Cities: Rancho Grande Park ALL week
SLO: French Park ALL week

See you at the park!

Week 3 Locations: Feb 28-Mar 4

2011-02-27T16:09:00.001-08:00

Happy Beautiful Sunny Sunday!

Here are this week's locations:
MWF, 6am and 915am classes meet at Rancho Grande Park in Arroyo Grande
TuTh, 530pm classes meet at French Park in San Luis Obispo

Rain may change locations, so check back later!

Saturday Beach Bootcamp

2011-02-26T07:35:00.000-08:00

Come out to Pismo Beach this morning, 8-915am, for a great workout!

Details:
$10pp
Bring a beach towel and water
Meet at the end of Wadsworth St. near beach volleyball courts

See you there!

915 class meet at the bandstand

2011-02-25T08:44:00.001-08:00

Okay! See you there!

Locations: week of Feb 21

2011-02-20T17:27:00.000-08:00

5-cities Bootcamp:
MWF @ Rancho Grande Park ALL week
Monday: ONE class ONLY: 7-8am class

SLO Bootcamp:
Tu/Th @ French Park ALL week

Saturday Beach Bootcamp: Pismo Beach
February 26
8-915 am
$10pp, no punch cards
Guests welcome
Discounts given if you bring a NEW guest to beach bootcamp

More details to come!

Friday, Feb 18 workouts under the bandstand

2011-02-17T16:45:00.000-08:00

Planning ahead: both 6am and 915am workouts will be at Nelson St. Park in Arroyo Grande under the Rotary Bandstand.

Planning even further ahead: Monday, Feb 21, ONE workout ONLY, 7-8am. Location to be announced via blog and facebook on Sunday.

Wednesday: Bandstand @ 6 and 915!

2011-02-16T05:54:00.000-08:00

See you there!

NEW Session Starts tomorrow! February 14-March 11

2011-02-13T15:05:00.001-08:00

It's not too late to join in!

4-week session running from Feb 14-Mar 11

5-Cities Bootcamp
MWF: 6am-7am and 915-1015am--ALL at Rancho Grande Park in Arroyo Grande off James Way
Rain may cause a change in location. Be sure to check in the morning before class. Rain moves bootcamp to the Nelson St. Park in the Village under the Rotary Bandstand. Updates posted :30 prior to scheduled class time.

SLO Bootcamp
Tu/Ths, 5:30-6:30pm---Classes held at French Park off Tank Farm Road in SLO
RSVP to be sure class minimums are met. Send an email to: info@ciabootcamp.com
Rain cancels class.

Week 4: January 31-Feb 4

2011-01-30T13:36:00.000-08:00

Last week of January's Session!
We will be on break next week and back on February 14th-Valentine's Day! Mark your calendars!

Locations for this week:
5-cities Bootcamp: Rancho Grande Park ALL week
SLO Bootcamp: French Park ALL week (RSVP for Tu and Th class--minimum numbers must be met to hold class)

Trainers:
5-Cities:
MW: Nancy
F: Danielle

SLO:
Tu: Danielle
Th: Nancy

Week 3 Locations: Jan 24-29

2011-01-23T20:10:00.001-08:00

We are already in to Week 3! Hard to believe.

5 Cities Bootcamp:
M and F workouts at Rancho Grande Park
W-6am: Rancho Grande Park
W-915am (Danielle): Dunes at Pismo Beach, meet at the parking lot next to Fin's Restaurant at the end of Grande Ave. Water and Beach Towel ONLY. Class will leave the area promptly at 915. Don't be late!

SLO Bootcamp:
French Park all week
Tu: Danielle
Th: Nancy
Please RSVP!

Friday:
$5 trial bootcamp for SLOMoms at the old Pacheco School from 11:30-12:30. Email Nancy for more information.
info@ciabootcamp.com

Saturday:
Beach Bootcamp!
Should be beautiful!!!!
8-915am, Pismo Beach
Meet at the stairs near Beach Volleyball Courts on North side of pier.
$10pp
Guests welcome
SAVE $1 if you prepay
SAVE $2 if you bring a NEW guest

Locations and Info for the Week of January 17-21

2011-01-16T22:17:00.000-08:00

5-Cities Bootcamp
Rancho Grande Park all week
Instructors
MW: Nancy
F: Danielle

SLO Bootcamp
French Park all week
Reservations required: minimum must be met
Please respond by noon the day of class: info@ciabootcamp.com
Instructors:
T: Danielle
Th: Nancy

We have a winner AND it's a tie!

2011-01-16T11:57:00.000-08:00

Tracy and Gwen won our contest for the warm-up acronym!
Thanks to all who sent in their suggestions.

CSPPCBV: Calf Raise, Squat, Plank, Push-up, Crunch, Butt Bridge, V-Sits

NOW known as:
Campers Shed Pesky Pounds Creating Bootylicious Victory (Tracy)
OR
Can Successful Painful Participation Cause Bamtastick Victory? (Gwen)

I love it!

If it looks to good to be true.....

2011-01-14T10:59:00.000-08:00

You know the saying....it usually is. There is NO easy path to being firm, fit, and toned except getting out there and moving your body, consistently, and working through a bit of discomfort.

You've all seen the commercials.... Reebok Easy-Tone, Sketchers Shape-ups, and many more. They all claim to tone and firm up your bum and legs and on top of that, show you some pretty firm, fit, and toned models!

ACE (American Council on Exercise) Research team, in conjunction with the Univ. of Wisconsin, La Crosse, conducted one of the first independent studies on the effectiveness of the popular toning shoes and found NO evidence to suggest the shoes help wearers exercise more intensely, burn more calories, or improve muscle strength and tone. They promise "the quick-and-easy solution" but they just don't offer any benefits one can't reap through simply walking, running, or exercising in traditional athletic shoes.

If you want to read the full study: www.acefitness.org/getfit

CSPPCBV

2011-01-11T08:16:00.001-08:00

Get those creative juices flowing and come up with a clever saying to go along with the above acronym. Deadline Friday, winner and prize issued Monday!

See you at the park!

SLO is a GO!

2011-01-11T08:13:00.000-08:00

It looks like SLO Bootcamp has met its minimum. We are a GO for January!

I will still need an RSVP by noon the day of class to determine if there will be enough participants for that evening to hold class. Please be in the habit to shoot CIA an email with a "yes" or "no" for that day's class. I know it's a pain, but it saves the instructor from prepping and driving to SLO and no one shows.

See you tonight!

Bootcamp is BACK ON!

2011-01-09T16:37:00.000-08:00

Locations for week one; first sesson 2011!

So glad to be back in session. 4-weeks of invigorating. motivating, and brisk workouts!
5-Cities Bootcamp
MWF: Rancho Grande ALL week.
Rain moves us to Nelson St. Park under the Rotary Bandstand

SLO Bootcamp
French Park
RSVP by Tuesday at noon; minimum #s must be met to hold class. Please only confirm if you KNOW you are going to attend.

New Year's Eve Workout

2010-12-29T19:07:00.000-08:00

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

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