Back in the Dark

It's dark again at 6:30, now that we set the clocks forward. That didn't discourage people from coming to Boot Camp, though.

From RussFit.com

This morning we had a breakfast of pushups, followed by a helping of hill sprints, bench dips, jumping jacks, and situps. We were still hungry, so we had some lunge jumps, straddle jumps, and did some oblique work.

Mmmm...Good!

That was.....WONDERFUL!

Now that felt good. Seriously good. Today's boot camp started out much harder than the first day's boot camp in October, yet most people's thinking was reset--participants reported it was challenging and tough, but do-able. That's the sweet spot that makes you tired, but also makes you want to come back.

If you weigh between 130 and 150, you burned between 260 and 500 Calories this morning, depending on your effort.  BUT it was worth far more than 300 Calories on a treadmill or bike, because we worked almost every muscle in your body, and we did it anaerobically with a mind toward strength and explosive power.

What that means is that while 300 Calories of walking is great, it doesn't last more than a couple hours. In that 30 minutes this morning, you burned 300 Calories. You'll burn HUNDREDS more between now and Thursday from the after-effects. Your body will be trying to rebuild muscle, make more red blood cells, and will get every valuable amino acid out of the proteins you feed it, so make sure to feed it!

Cottage cheese, plain yogurt with berries (Greek yogurt is best!), lean beef, chicken, etc. are what your body wants to have to make your butt stronger, your arms more shapely, and your abs more solid. Like I said after the session this morning, make sure you give it plenty of protein daily, but especially right after the workout.

See you Thursday!

Tomorrow!

Boot Camp starts tomorrow.  Prepare yourself mentally, steel yourself psychologically, and lay out your clothes tonight, for tomorrow, the fat loss begins...

Boot Camp: Starts Tuesday, March 2, 6:30am!!

March Boot Camp -- It's on!

Plenty of responses came in, and an email was sent out this morning detailing how to pay, what you need to fill out, etc.

How to pay
What to fill out

One email suggested we not make Saturday so darn early, and I'm up for a later time on Saturday than on Tues and Thurs.

Here's an option:

Tues/Thurs | 6:00 to 6:30
Saturday | 7:30 to 8

Here's another option:

Tues/Thurs | 6:30 to 7:00
Saturday | 7:30 to 8

Voice your opinion!  Which do you want?  If getting done by 7 on Tues & Thurs gives you enough time to get home, shower, and eat LOTS of protein, let's do that one.

Boot Camp? Anyone? Bueller? Bueller?

Anyone need a March Boot Camp to get a jump start on fitting into your spring clothes?

November's Boot Camp was dark and cool, whereas March's Boot Camp will be light and warm(er).

If you're interested in having a boot camp in March, be sure to comment on this posting or shoot me an email at russfit@gmail.com.

It would be held Tuesday, Thursday, and Saturday mornings, from 6am to 6:30am throughout the month of March.

Pricing would be similar to November, but there would be 11 sessions, ending on March 25.

Watch for Fitness Physiology @ Tri-State Hospital Event on 2/10

If you're attending the Tri-State Hospital Foundation’s Styling Women’s Event at Quality Inn in Clarkston on 2/10, you'll see...well....me!  From 5pm to 10pm in the Mahogany Room.

I'm one of the exhibitors and glad to provide a service to women in the local business community.  If you attend the event, and tell me you saw my blog, I'll give you 10% off a personal training session, either at the ACFAC or at your home gym.

For more info on the event, check out the Tri-State web site, and click on "Current Happenings" on the left.  The hospital has an old-fashioned web site using frames, so there are no direct links, but here's a link to their flyer.

See you at the event!