Week 4: December 14-18

Can you believe we are in week 4 already? After this week we will have 2 weeks off. Check back to the blog during the break for some workout ideas!

Locations:
Monday and Wednesday: Rancho Grande Park
Friday: Wadsworth (iPods optional)

Rainy Day? Rotary Park Bandstand in the village at AG

Next session starting date: January 4

915 Class: Rainy Day Location

Hey!
I'll see you at Nelson ST. Park at 9:15. Too much rain to be without cover!

6am: Go to Nelson Park

Okay, I'm calling it.
Let's seek cover! Rotary Bandstand it is!!

Locations for Week 3: Dec 7-11

If we are rain-free:
Monday and Wednesday: Rancho Grande Park
Friday: End of Grand, meet at Fin's Restaurant Parking Lot

If rain:
Monday
Step 1: 30 minutes prior to start of class, check blog for an update in location (Rotary Bandstand at Nelson Park behind the Village Shops in Arroyo Grande)
Step 2: no info on blog, go to park

Wed and Friday
If rain, go to Nelson Park
No rain or very light drizzle, go to originally planned location
Unsure, check original location first then head to Nelson Park.

Remember: I am out of town Wed-Friday, so I won't be updating the blog.

Dress warmly--gloves, hat! Dress in layers! Throw in a light water-proof jacket--just in case. Remember, there is no such thing as inappropriate weather, just inappropriate clothing!!!
See you tomorrow!!

Week 2 Locations: Nov 30-Dec 4

Monday-Wednesday: Rancho Grande Park
Friday: Wadsworth in Pismo Beach

4 For the Core

Here it is: your Friday Core workout!
1. Plank: on elbows and toes, 15 seconds up, rest and repeat 10x
2. Oblique V-up: 15 x each side
3. Rotating (Flying)Superwoman: 6 round trips
4. Rock N'Raise: 15 x, soles of feet together, knees wide, hand by hips, reverse crunch with toes heading toward the ceiling

2 SETS!!!

Commitment is KEY!

See you all Monday!

SLO Food Bank Web Posts Run

You gotta check this out! SLO Foodbank posted info about our World Run Day. Follow this link to their website. Go all the way to the bottom of the page and there we are!!
http://www.slofoodbank.org/big_news.php

Week 1: November 23, 24, 25 LOCATIONS

Welcome Back!
We will be at Rancho Grande Park ALL WEEK: Monday, Tuesday, and Wednesday
See you there!

Food Bank Donation

I dropped off the food and money that was donated during our World Run Day Fun Run. We collected 156 lbs. of food and $35!!! What a generous group! They were very appreciative and I am very proud.
Thank you everyone!

Week 4 Locations: November 9-13

We will be at Rancho Grande Park ALL week!

Final week. We begin again on Nov 23 and will go the three days (MTuW) before Thanksgiving. The following week will be our normal MWF schedule. If you know you'll be out of town, let me know before you pay your reg fee for the month and we can prorate you.

Pilates/Yoga Fusion class next week at Rancho Grande Park. MThF 915-1015 and MF 6-7am. Cost is $30 for any 3 classes or $12 drop in.

See you at the park!

Congratulations!

Big congrats and thanks to all who participated in CIA's 5k/1mile Fun Run benefitting the SLO Food Bank Coalition this morning. What an incredible group of women you are! We have such a nice bounty to donate because everyone was so giving and generous.

WooHoo! to our current bootcampers who came and conquered: Staci, Denise W., Denise elE., Kim K., Laurie M., Shawn O'd., Gwen P., Jeannine, and Maria!

We had about 31 participants, not counting the 4-legged ones! Thanks also to those of you who encouraged others to come and join us!

Week 3 Locations: Nov 2-8

Monday and Wednesday: Rancho Grande Park

Friday: Butterfly Grove off Hwy 1, Grover Beach
Contact us for directions
Bring towel and water only! A backpack to tote your towel, water, keys would be great!

Sunday, 9am sharp: 1st EVER CIA and 11th Annual World Run Day 5k and 1 mile fun run at Rancho Grande Park benefitting the Food Bank of San Luis Obispo County
More info to come!

Locations for Week 2: October 26-30

Monday, Oct 26: Rancho Grande Park

Tuesday, Oct 27: 12:30-1:30 pm, Nutrition Talk with Stephanie Nunes, R.D. Rancho Grande Park

Wednesday, October 28: BEACH DAY-meet at Wadsworth in Pismo Beach Towel and water only

Friday, October 30: Rancho Grande Park

Meet Your Weight Loss Goals BEFORE the Holidays

Come listen to Stephanie Nunes, RD, of Rock Solid Nutrition as she offers advise on ways to meet your weight loss goals before the holiday season!

Tuesday, Oct 27
12:30-1:30 pm
Rancho Grande Park, picnic table area
Free to all current and former Bootcampers!
$5 fee for guests

Bring your lunch and we'll see you there!

New Session Begins Oct 19!

Locations for October 19-23
ALL Rancho Grande Park!
As an attendance experiment: No Beach this week!
See you at the park!

Pilates Yoga Class Moves to Rotary Bandstand @ Nelson Park

For Wednesday, 10/14 ONLY: To be on the safe side today.....let's go under cover! Meet at the Rotary Bandstand in Nelson Park on the corner of Nelson and Mason St.s in the Village of AG. Dress in layers, bring a mat and water if desired. See you there!

Friday we should be back at Rancho Grande Park!

Week of October 12 thru 16: Bootcamp Break

CIA is on break this week!

New session begins October 19-November 13. Be sure to reserve your spot today!

In the meantime.....

Pilates-Yoga Fusion Class with Jessica
Meet at Rancho Grande Park in Arroyo Grande
MWF 9:15-10:15 am
October 12, 14, and 16

Rain?
First: Check CIA's blog to confirm. Decision made 30 minutes prior to class.
Second: Go to alternate location: Rotary Bandstand, Nelson Park in the Village at Arroyo Grande

Cost: $12/class or $30 for the week
What to bring/wear? Comfy layered clothes to stay warm, a mat, and water

See you at the park!

Week of October 5-9: Week 4

Can you believe we are already in week 4? Time goes sooooo quickly! I am already planning next sessions classes, bootcamp break week with a pilates/yoga fusion classes, and the nutrition talk with Stephanie Nunes, R.D. (If any of this sounds confusing/foreign to you, ask me about it this week, before or after class, and I'll tell you ALL about it!)

Locations:
Monday, Wednesday and Thursday: Rancho Grande Park
Tuesday and Friday: End of Grand Avenue in Pismo Beach, Finn's Restaurant parking lot---don't be late: water and towel only!

FYI: Rain? Check email 30 minutes prior to class to see if and where class will be held. If you check and there's no email? Class as usual!

Remember: no refunds or carry-over classes....if you have to miss a class and can't make up the class during the current session, you miss out! When you sign up, you COMMIT to the class being offered!! Sorry to be so TOUGH, but it is a bookkeeping/recordkeeping NIGHTMARE. If you know ahead of time you'll be missing class(es), we can prorate your reg. fee.

Hold that Date!

Hold October 27th for an informative meeting with Stephanie Nunes, RD, of Rock Solid Nutrition. She'll be discussing nutritional hot topics: such as post-baby weight loss, peri-menopause and it's impact on diet and weight-loss.

More info to come: Time, location

But just be sure to hold that date!

Location for Week 3: Sept 28-Oct 2

Wow! Week 3 already! .....and we are almost through with September! How does time fly so quickly?

Monday through Thursday: Rancho Grande Park
Friday: Wadsworth in Pismo Beach

See you there!

Locations: week of Sept 21-25

Monday-Thursday: Rancho Grande Park
Friday: Pismo Beach @ Wadsworth

See you there!

Have you thought about your goal?

Gooooaaaaaallllll!

Have you given serious thought to a fitness goal? Please email me asap so we can work as a team to help you achieve it.
info@ciabootcamp.com

Eating on the Go

See what Stephanie has to say about eating on the go:

http://www.youtube.com/watch?v=9ujzHzS9WG4

Copy and paste the above link into your browser bar.

Week 1 Locations

Locations for the Week of Sept 14-Sept 18
M, Tu, We, Th: Rancho Grande Park, Arroyo Grande
Fri: Wadsworth, Pismo Beach

Workout Ideas for Sept 7-Sept11

Need some encouragement or inspiration?
Just try to workout 3 times this week for 60 minutes each session, or break it up into 30 minute blocks 6x this up-coming week.

Go for a walk/run: choose a distance that will take you 30 minutes to complete. Within those 30 minutes, pick up your pace for 1:00 each 5:00s. At the end of each 1:00 burst, you should be breathing primarily out of your mouth.

Find a hill that takes about 2-4 minutes to walk/run up. Complete hill repeats 4-8 times.

Head to the beach for stairs and walking lunges in the sand.

Take a yoga class!

Do x number of push-ups and sit-ups (varying movements). Each following day increase that number by 5/10.

Complete a circuit of squats, lunges, side-to-side speed skate, and jumping jacks: 1:30/2:00 each move for a total of 3-4 rotations.

Get a workout buddy---accountability and camaraderie!

Check back for more ideas!

Week 4 August 31st- September 4th

The locations for this 4th week are:

Monday, Tuesday and Wed. August 31, Sept 1 and 2nd will be at Rancho Grande Park
Thursday and Friday Sept 3 and 4th will be at Wadsworth.


Our next session begins on Monday Sept. 14th. Save $5.00 EACH on the purchase of your next bootcamp session of 3x per week or more. How? Do one or more of the following:

Refer a friend and they sign up
Bring a guest
Give us 5 email addresses
Purchase CIA merchandise (Hat, water bottle, shirts)
Place CIA brochure postcards at your business (store front)

Week 3 Locations August 24-28th

Monday-Thursday will all be held at Rancho Grande Park
Monday, Wednesday class times 6am and 9:15
Tuesday and Thursday class times are 5:30pm

Friday 6am and 9:15 meets at wadsworth.

Have a great week!

Locations for Week 2: August 17-August 21

Monday: Rancho Grande
Tuesday: Rancho Grande
Wednesday: Rancho Grande
Thursday: End of Grand
Friday: Wadsworth

Locations for Week 1 August 10th-14th

Monday August 10th - Thursday August 13th : Rancho Grande Park
Friday August 14th: Butterfly groove (No weights)

Please email us with any questions. See you this week!

New Session Begins Aug 10

Reserve your spot NOW for the August Session.

Session dates: Aug 10- Sept 4!

Evening classes will continue thru August.

info@ciabootcamp.com

Last Day of July Session: July 31

6 am class only! NO 9:15 class (Friday July 31 only)...
Set your alarms and meet us at the beach (Wadsworth) for the last workout of this session.
CIA is off next week. But don't take the week off. Get outside for a nice run, a walk on the beach, find a new hike, pump up the tires of your road bike and head out, do something a little different from your normal workout routine! AND, be sure to get yourself signed up the August Session beginning Monday, August 10.

Thank you for all your dedicated hard work during the July Session!

Jan and Nancy

Announcing:

Evening Bootcamp will continue in August!
Tu/Th 5:30 pm - 6:30 pm
Longer days of summer give us more time to workout! Sign up NOW for the August Session beginning the week of Aug 10-Sept 4.

Want more bootcamp? Want to see more results? Add a few more classes to your workout routine....with the evening classes, you can now do bootcamp workouts 5 times a week, 4 weeks in a row!

Acai, Goji and Mangosteen?

What are these foods and do they really live up to all the acclaim?

Food manufaturers are marketing these three exotic fruits as "superfoods" that promise to increase energy, boost metabolism and facilitate weight loss. Here is the scoop on each:

Acai is a purple berry that grows in the Amazon jungles of Brazil. Acai is loaded with an antioxdant known as anthocyanin.

The goji berry is an Asian fruit that is typically sold in a dried form. It has antioxidant properties because of its content of beta carotene, lycopene and zeaxanthin.

Mangosteen is a sweet fruit that grows in the tropics and has a rind this is rich in antioxidants. In juice form this fruit has less antioxidant punch than less expensive juices, like pomegranate.

Bottomline: All three of these fruits contain healthy antioxidants but you don't have to spend extra money on exotic stuff. You can get just as much of an antioxidant boost by eating plenty of locally grown fruits and veggies.

Source: July-August 2009 IDEA Fitness Journal

Can caffeine curb muscle pain?

This research works for me!

Writing in the April issue of the International Journal of Sport Nutrition and Exercise Metabolism, the researchers said that regardless of exercise intensity level, subjects who consumed caffeine saw a reduction in pain during exercise, whereas the control group did not. Althought the researchers were quick to point out that all pain is subjective and based on personal perception, they did conclude that caffeine may have a "moderate hypoalgesic effect" on cyclists who exercise at high intensity for 30 minutes.

Happy 4th of July!

Here's to a fun 4th surrounded by friends and family!

Hope you have a great weekend! The weather should be beautiful!! So get out there and soak up some sunshine!

We'll see you on Monday, July 6.

If you haven't done so,

shoot us an email

and let us know if we can expect to see your smiling face!

What's New and Noteworthy

Some announcements worth noting:

Rainy Day Make Up Class
When: Monday, June 29, 6am
Where: Wadsworth St., Pismo Beach
What: Get into the Zone, bring your iPod!
Who: 6am'ers, Punch Card'ers
But, you may also use it as a make up if you missed a class this session.
Perfect attendance but want an extra class? $10 fee covers the class.

Evening Bootcamp
Starting Tuesday, June 7!
Tu/Th 5:30 -6:30 pm
Take this class exclusively, or add on to your existing schedule!
Bootcamp is now available 5 days per week!!

Bootcamp Break begins Monday June 29-July3

NEXT 4-week Session begins:

July 6

Sign up now!!

Welcome Jeff Tolle, certified instructor,

to

CIA Bootcamp's Instructor Staff!

How Much Water Do You Need??

Lets see what they are saying now!

The Institute of Medicine published its Dietary Reference Intake for water in Feb. 2004. The committee explains that drinking fluids represents about 81% of total water intake, with 19% of water being provided by foods. So, the recommendation for actual fluid intake is 3.0 liters for men and 2.2 liters for women. Since 1 liter = 33.8 fluid ounces, men are advised to drink 101.4 fluid ounces, or 13 cups (a cup is 8 fluid ounces) of drinking water and other beverages per day, and women are advised to drink 74.4 fluid ounces, or 9 cups, per day.

Mention the word "water" to Nancy or I if you read this and we will mark you down for a point!

How to Cut Back on your daily consumption of sugar

It is more important to reduce the amount of sugar consumed daily than it is to compare one product with another. Here are some startegies that you can try:

Eat a piece of fruit instead of drinking a glass of juice

Drink water, seltzer or nutrient-rich (low-fat) milk instead of soft drinks

If you do choose to drink fruit juice, dilute it with water

Avoid sports drinks unless you are training or competing

Skip beverages like lemondade, "fruity" drinks or sweetened cocktails

When reading product labels, watch out for ingredients like high-fructose corn syrup, fructose, sucrose, fruit juice concentrates and any other added sugars.

Build the PErfect Snack

Fiber, Fluid, and Protein:

3 essential ingredients for a diet-friendly and hunger-squashing snack!

To create the perfect combo, choose one item from each column below.

Fiber and Fluid + Protein
Pear Almonds
Baby Carrots Hummus
Celery Almond Butter
Kiwifruit Walnuts
String Beans Low-Fat Cheese
Apple Peanut Butter
Red Bell Pepper Slices Greek Yogurt

Email us your favorite combo from above!
Email us some ideas of your own! Please share!
info@ciabootcamp.com

Got Milk?

Great News!!
Something we've all got in our frig, probably, is actually good for us AND our kids!! Milk!

Milk provides the fuel you need when you are active, and the fluids, nutrients, and protein to help REFUEL after a workout!

There's has been growing interest in milk as a fitness drink, ESPECIALLY after exercise. In fact, research is showing that chocolate milk (low or non-fat preferably) may be just as effective as certain commercial sports drinks in helping athletes refuel muscles after a workout.
Other benefits include:
*reducing exercise-induced muscle damage and may have an advantage when it comes to building muscles after exercise.
*may be a better choice for hydration after exercise compared to certain beverages, replenishing electrolytes and fluids.

Penny-for-penny, no other post-exercise drink contains the full range of vitamins and minerals found in milk.

Spinal Flexion

Abdominal muscles play a major role in day-to-day life. They support our internal organs and with spinal extensors stabilize and mobilize the torso. Strengthening both concentrically and eccentrically ensures support during activities like changing direction quickly, chasing kids or competing in sports. During a workout, activate the muscles to flex the spine fluidly versus collapsing into flexion.

One Leg Knee Stretch on the Mat
Kneel on one knee with the opposite hand on the mat, other arm and leg extended, hands holding toning balls, (optional), spine in neutral or controlled extension. Inhale prepare, exhale flex spine, flex elbow and knee to bring extended arm and leg toward each other.

We've done this move in class and this is a good stretch that you can do at home! Enjoy.
Remember - Core is on.....All the time!

Amp up your antioxidants

This is yummy!

Ramp up your daily supply of antioxidants by squeezing citrus fruit juice into every cup or glass of green tea you drink.

According to one study, adding lemon juice to tea significantly promotes better absorption of the antioxidants during digestion.

Use the lemon wedge. It's not simply decorative!

Why lack of sleep makes kids fat

The title grabbed me too.....

A new study has shown that those who are sleep deprived during childhood are significantly higher risk for becoming obese as adults.

Researchers studied the sleep times of 1,037 boys and girls ages 5, 7, 9 and 11 from April 1972-April 1973. When they were 32 years old they measured their body mass index (BMI). Outcome: Shorter childhood sleep times were significantly associated with higher adult BMI values, even after adjusting for other potential factors, such as socioeconomic status, parental weight or physical activity/television viewing.

Bottom line: Tell them to turn the lights and get to sleep!

Classic Vinaigrette

So easy and yummy!

2tbs Dijon mustard
3tbs red wine vinegar
freshly ground pepper
1/4 tsp salt
2 tsp honey
1 small shallot, minced
1/2 c extra-virgin olive oil

Per Serving (2 tbs): 140 calories; 160 mg sodium

When it pays to buy organic

Trying to decide when to spend the extra money on organic or not? This may be a helpful guide for you:

The least-contaminated produce tends to have protective peels, like bananas, citrus fruits, pineapples, mangoes, onions, eggplants and avocados. Because they are naturally encased, these do not need to be organic.

However, the following items SHOULD be purchased organic:
peaches
apples
sweet bell peppers
celery
nectarines
strawberries
cherries
lettuce
grapes (imported)
pears
spinach
potatoes

Joyful Music and Laughter Do the Heart Good

Music that makes you happy also benefits your cardiovascular system. That encouraging finding emerged from a small study presented in Nov. 2008 at the Scientific Sessions of the American Heart Assoc. in New Orleans. Ten study participants who listened to self-selected tunes that "made them feel good and brought them a sense of joy," experienced a healthy increase in blood flow that improved circulation, according to researchers at the University of Maryland School of Medicine in Baltimore.

"The active listening to music evokes such raw positive emotions likely in part due to the release of endorphins, part of that mind-heart connection that we yearn to learn so much more about. Needless to say, these results were music to my ears, because they signal another preventive strategy that we may incorporate in our daily lives to promote heart health." To read more about the study go to www.umm.edu/news/releases/music-cardiovascular.htm.

Why am I not losing weight even though I'm working out?

Exercise is a big part of the weight loss equation, but it's not the only part. If you have asked yourself this same question, and you know you are also cutting calories.....think about these following questions:
1. Are you working out hard enough? Yes, exercise should be something you enjoy in order for you to stick with it. But to blast fat, you need to be challenging yourself. At the right level, you should be breathing out of your mouth--not just your nose!
2. Are you snacking more? Exercise can increase your appetite. Look for snacks that are nutritious, satisfying, and only about 100 calories.
3. How are your portions? Studies show that people tend to underestimate their food intake. Try a food journal where you write down everything that goes in your mouth, and at least for one day measure your portions!
-Prevention Magazine (March 2009)

Happy Mother's Day!

We hope you all have a beautiful, relaxing Mother's Day!

As mother's, we are constantly giving of ourselves and many times putting our needs last. Here's hoping your Day finds you able to have a moment or two to just "be", do what YOU want to do, and maybe even spending some time outdoors enjoying the beautiful weather we are going to be blessed with this Sunday.

With lots of love from your gals at CIA!

Dark Chocolate Fights Hunger

Good News!!

While chocolate isn't great for your waistline (2 bites pack about 50 calories!)---DARK chocolate may help you feel fuller, according to the researchers at University of Copenhagen.
They found that people who ate dark chocolate had fewer cravings afterward than those who ate milk chocolate.

Why? Because the bitter taste might help the body regulate appetite, or its higher amount of cocoa butter (containing stearic acid which slows digestion) may make the stomach stay full longer!

Are you ready for a challenge?

CIA Bootcamp's Explosive Challenge

Coming May 26-May 29

Ask Jan or Nancy for details!

NEW CIA Water Bottles FOR SALE

Check out the NEW CIA Bootcamp Waterbottles!

Stainless Steel 24 oz. Canteen-style bottles--

BPA-free, earth-friendly,

and a very pretty ruby red!!

ONLY $12

Get yours now! Ask Jan or Nancy

Medical Reasons to Exercise

(List courtesy of The Medical Hospital in Houston):
1. Exercise helps keep arteries flexible and malleable for heart disease and heart attack prevention.
2. Weight reduction can reduce blood pressure, glucose, triglycerides and total cholesterol--all contributors to heart disease.
3. Exercise inhibits fat growth around the midsection, which contributes to diabetes, "Angry, dynamic" belly fat is also linked to damaged blood vessels, heart disease, liver disease and Alzheimer's disease.
4. Exercise is a drug-free antidressant.
5. Exercise can be social, which has been shown to improve general happiness.
6. Strength training improves bone density, which helps prevent osteoporosis.
7. Strength and flexibility training helps protect the body against injuries druing activities of daily living.
8. Participation in group sports can help make improvements in hand-eye coordination and reflexes.
9. Exercise can help tone muscles and create a leaner appearance.

-Idea Fitness Journal March 2009

Gold Standard VS. Good Enough

Perfectionism MAY seem like a desirable trait, but to boost your health, some days we need to aim for "just enough"! Read some examples below and see where you fit in!

Diet:
Fruits & Vegetables
Gold Standard (G.S.): Up to 9 servings/day
Good Enough (G.E.): 5/day
Portion Sizes:
G.S.: measure everything you eat
G.E.: Size up grains and fats only
Hydration:
G.S.: Eight 8oz glasses of water /day
G.E.: Dringk water with meals and when thirsty

Other:
Sunscreen
G.S.: SPF 30 or higher several times/day
G.E.: SPF 15
Sleep:
G.S.: 8 hours/day
G.E. : 7 hours/day

-Prevention Magazine, July 2008

FRIDAY: Beach Day!

See you at Wadsworth on Friday, April 3.

Where does the time go? We are completing week 3 of the March/April Session!!

Have you recruited a new "buddy" to join bootcamp?
It's a win/win for both of you!
See Jan or Nancy for more info.

Nutrition Tidbits from Health Magazine-April 09

Spring treats and the calories they contain:
2 Peeps Brand Marshmallow Bunnies: 65 calories
1 Spring Oreo with Yellow Creme: 54 calories
1 Coconut Egg, from a Godiva Eggstra Special Box: 64 calories
1 Dannon Light&Fit 0% Plus Blueberry Yogurt with 2TB fresh blueberries: 71 calories

Did you know your risk for heart disease climbs fast as you age?
Quick fix: go easy on salt, and fill up on potassium-rich foods, like bananas, spinach, and apricots. A new analysis in the Archives of Internal Medicine found that pairing these strategies can lower risks by up to 33%!

Recruit A New Recruit!

If you haven't yet heard the good news.......it's officially SPRING!
And spring brings new beginnings
.........and CIA Bootcamp Specials!
Recruit a NEW bootcamper to begin on April 20, and you both save! Buy one, get one 1/2 off. That makes the cost for each of you only $90 for 12 workouts! WOW! That's a great deal!

So, what are you waiting for? Get out there and recruit!
Any questions, please ask Jan or Nancy.

April 4: Bingo Day with Bootcamp!

Have you signed up yet?

Saturday, April 4, 11 am, is Bingo Bonanza for the Women's Alliance for Hospice of SLO

$45 buys you lunch AND bingo

See Anna (9:15 bootcamper) for more info.

We are going to try to have a "CIA presence" with our own bootcamp tables--HOO-RAH!
It sounds like a lot of fun and what a great cause!!

Sand Socks

Tired of sand stuck in your running shoes? Well, Julie C. from 9:15 bootcamp has found some sand socks to use on beach day. Interested? Check them out: http://www.sandsocks.net/
She'll give you a review after this Friday's workout at Wadsworth!