Happy Sunday!
Sorry this is so late, I was at an awesome training for Tabata Bootcamp all day! My legs are toast though. hah! Heading into week 4...just two weeks left before our break. Take advantage of these workouts. YOU are paying for them, get your money's worth by being there and ready to work. You will not regret it, in fact you will be so glad you got out there and worked your hardest! Can't wait to see you all!
ALL fitness and buggy classes:
Monday: RGP
Wednesday: Wilmar Stairs
Friday: RGP
Sunday, September 15, 2013
Sunday, September 8, 2013
Week 3 Locations!
Heading into week 3 and almost half way through the session. Here are our locations for the week:
Fitness Classes:
-5:45
MF-Rancho Grande Park
W- Rodeo and Mercedes Lane Intersection (park where you can find parking)
-9:00
M-Rancho Grande Park
W-Rodeo and Mercedes Lane Intersection (park where you can find parking)
Buggy:
M-Rancho Grande Park
W-Rodeo and Mercedes Lane Intersection (park where you can find parking)
Bookkeeping:
1. Have you filled out and turned in your medical history and new waiver? Please let me know if you haven't, so I can get you one.
2. Please review your registration information with me so I have all the correct information.
3. Pay your balance
CIA Outdoor Fitness will have a booth at the Harvest Festival at the end of the month, make sure you stop by and visit!
Fitness Classes:
-5:45
MF-Rancho Grande Park
W- Rodeo and Mercedes Lane Intersection (park where you can find parking)
-9:00
M-Rancho Grande Park
W-Rodeo and Mercedes Lane Intersection (park where you can find parking)
Buggy:
M-Rancho Grande Park
W-Rodeo and Mercedes Lane Intersection (park where you can find parking)
Bookkeeping:
1. Have you filled out and turned in your medical history and new waiver? Please let me know if you haven't, so I can get you one.
2. Please review your registration information with me so I have all the correct information.
3. Pay your balance
CIA Outdoor Fitness will have a booth at the Harvest Festival at the end of the month, make sure you stop by and visit!
Friday, August 30, 2013
Happy Labor Day Weekend!
One week down and you guys are doing awesome! We are heading into a holiday weekend---hope you are doing something fun and active. Maybe conquer a project around the house that's been awaiting your attention. I'm off for a girls weekend with my sisters and best friend.
--Locations and times next week--
Monday: Labor Day
Fitness: only ONE class 7am at the park
Buggy: No class (Friday make-up)
Wednesday/Friday:
Fitness: Rancho Grande Park
Buggy: Rancho Grande Park
**Remember to bring back your new medical history and waivers if you haven't already!
--Locations and times next week--
Monday: Labor Day
Fitness: only ONE class 7am at the park
Buggy: No class (Friday make-up)
Wednesday/Friday:
Fitness: Rancho Grande Park
Buggy: Rancho Grande Park
**Remember to bring back your new medical history and waivers if you haven't already!
Thursday, August 22, 2013
It's ON!!!
August 26th----OFFICIAL first day of the Fall Session!
Bring:
water
mat
weight
sunblock
a Let's Do This attitude
Locations for ALL Classes: Rancho Grande Park All week
Check out the blog below for the new changes!
Bring:
water
mat
weight
sunblock
a Let's Do This attitude
Locations for ALL Classes: Rancho Grande Park All week
Check out the blog below for the new changes!
Tuesday, August 20, 2013
New Session begins!!
We are days away from beginning the new session! August 26th is our tentative start date. I say tentative because I am waiting on hearing back from my liability insurance. That will be our goal date, but if by chance I haven't gotten the liability insurance up and running, it will be the following Monday, September the 2nd! My goal is the 26th because I know you are all as anxious as I am.
Some changes right off the bat:
1. 5 week long sessions (with the possible exception of our first session--fingers crossed!)
2. New times:
Fitness Classes:
MWF 5:45a-6:45a
MW 9a-10a *new time
Buggy Classes
MW 10:15a-11:15a *new time
TTH 9:30a-10:30a *new time
3. New Pricing:
Fitness Classes:
MWF 5:45's: Same pricing options one, two, or three classes a week---your choice
MW 9's: Whole session only (no one or two classes). You will pay a deposit to hold your spot and on the first day of class total price will be determined by number of participants. The more participants, the lower the session cost. For example: 4 people $120 for the session or 10 people $60 for the session. Each additional person brings the cost down. You can pay your deposit online via paypal!
Buggy Classes:
Same as always, must have a minimum of 5 participants and the more participants the lower the cost per class. For example: 5 participants $110 or up to 10 for $60. You can pay your deposit online via paypal!
**Accepting Cash, Check, or Credit card payments due the first day of class.
Can't wait to see you all at the park! Check your email and/or the blog for updates!
In the love of fitness,
Danielle
Some changes right off the bat:
1. 5 week long sessions (with the possible exception of our first session--fingers crossed!)
2. New times:
Fitness Classes:
MWF 5:45a-6:45a
MW 9a-10a *new time
Buggy Classes
MW 10:15a-11:15a *new time
TTH 9:30a-10:30a *new time
3. New Pricing:
Fitness Classes:
MWF 5:45's: Same pricing options one, two, or three classes a week---your choice
MW 9's: Whole session only (no one or two classes). You will pay a deposit to hold your spot and on the first day of class total price will be determined by number of participants. The more participants, the lower the session cost. For example: 4 people $120 for the session or 10 people $60 for the session. Each additional person brings the cost down. You can pay your deposit online via paypal!
Buggy Classes:
Same as always, must have a minimum of 5 participants and the more participants the lower the cost per class. For example: 5 participants $110 or up to 10 for $60. You can pay your deposit online via paypal!
**Accepting Cash, Check, or Credit card payments due the first day of class.
Can't wait to see you all at the park! Check your email and/or the blog for updates!
In the love of fitness,
Danielle
Friday, August 2, 2013
Nancy's Final Challenge: 30-day Ab Challenge
Okay, here's my final challenge to you: See if you can commit to this 30-day Ab Challenge. Complete the following exercises, 1x each day for 30-days and see if you feel any stonger by the end. As soon as you start it, continue EACH day for 30-days!
In you dayplanner, calendar, or phone, record each day's results.
Do 20 crunches, 20 bicycles (r/l=1), 20 leg drops*, 20 scissors** (r/l = 1), 20 butt bridges, and one forearm plank (toes, NO knees) holding as long as possible.
Then:
1 day/week: time how long it takes you to complete the 100 ab moves listed above and record your results.
Each day: time how long you can hold your plank.
Do your best to beat your numbers. Good luck! I'd love to hear how it goes, and how you feel at the end of the 30-days!
*leg drops: on your back with legs together and at a 90degree angle to hips. Keep legs together and lower them as close to the ground without lifting or straining your lower back. Return to start.
**scissors: start in same position as leg drops but lower one leg at a time, scissoring your legs.
With both moves, feel free to put your hands under your hips to help support your lower back.
FYI: My times today (I was focusing on full range of motion and good form, rather than speed):
100: 2 minutes 36 seconds
Plank: 90 seconds
I will miss you all. I will be around if you would like to set up personal training or buddy trainings. Just give me a call: 459-0681, email: murrays1234@sbcglobal.net, or fb (Nancy Murray)
With the love of health and fitness,
Nancy
In you dayplanner, calendar, or phone, record each day's results.
Do 20 crunches, 20 bicycles (r/l=1), 20 leg drops*, 20 scissors** (r/l = 1), 20 butt bridges, and one forearm plank (toes, NO knees) holding as long as possible.
Then:
1 day/week: time how long it takes you to complete the 100 ab moves listed above and record your results.
Each day: time how long you can hold your plank.
Do your best to beat your numbers. Good luck! I'd love to hear how it goes, and how you feel at the end of the 30-days!
*leg drops: on your back with legs together and at a 90degree angle to hips. Keep legs together and lower them as close to the ground without lifting or straining your lower back. Return to start.
**scissors: start in same position as leg drops but lower one leg at a time, scissoring your legs.
With both moves, feel free to put your hands under your hips to help support your lower back.
FYI: My times today (I was focusing on full range of motion and good form, rather than speed):
100: 2 minutes 36 seconds
Plank: 90 seconds
I will miss you all. I will be around if you would like to set up personal training or buddy trainings. Just give me a call: 459-0681, email: murrays1234@sbcglobal.net, or fb (Nancy Murray)
With the love of health and fitness,
Nancy
Sunday, July 28, 2013
LAST WEEK!
This is the last week of July's session and my last week as well! Such a crazy feeling~it probably won't really hit me until it's time for a new session to start and I'm not planning it! I am super excited for all of you and Danielle as Core In Action moves on to part 2 of it's fitness journey. After Friday's class, there will be a bit of a break with the new session starting towards the end of August. Keep checking the blog, email, and facebook for updates as they develop.
In the meantime, let's talk locations:
MF: 615am bootcamp is at Rancho Grande Park
W: 615am bootcamp is on the hill located on the frontage road near the library. Please email me for directions, if needed.
Buggy Bootcamp: 930am
M and Th at Rancho Grande Park
Note to all: Danielle and Tracy are hosting a party for me :) Please come if you are able. Here are the details:
Where:
Tracy
220 Garden
St.
Bring: An Appetizer or dessert to share
(Coffee and Wine will be provided)
In the meantime, let's talk locations:
MF: 615am bootcamp is at Rancho Grande Park
W: 615am bootcamp is on the hill located on the frontage road near the library. Please email me for directions, if needed.
Buggy Bootcamp: 930am
M and Th at Rancho Grande Park
Note to all: Danielle and Tracy are hosting a party for me :) Please come if you are able. Here are the details:
When: Wednesday,
July 31st 7pm
Bring: An Appetizer or dessert to share
(Coffee and Wine will be provided)
Please RSVP by
Tuesday if you plan on coming!
See you all at the park!
With the love of health and fitness,
Nancy
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