Week 3: Oct 1-5

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

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

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

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

Friday, September 28 workout

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

Buggy Bootcamp is at 930am at Rancho Grande Park.

See you all Friday!

Week 2: September 24-28

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

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

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

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

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

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

We're Back!!

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

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

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

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

Bootcamp Break

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

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

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

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

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

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

Last week of Summer Schedule!

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

Monday: Rancho Grande Park
Circuit Training

Wednesday: Grace Church Parking Lot
Cardio CRAZY

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

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

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

Schedule correction for Friday, Aug 24

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

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

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

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