Elk Grove Adventure Boot Camp WOD

2 rounds, 5 minutes each of:

5 Push Ups
5 Dead Lifts
5 Sumo High Pull
5 Cleans
5 Push Press

with 2 kettlebells

Working on Elk Grove Adventure Boot Camp Magazine. I am trying to launch it by next Tuesday!!!

Wednesday May 12, 2010

50 Jump rope
20 Push Ups
20 Squats
20 Burpees
20 Single Leg Bridges (20 each leg)

As many rounds as possible in 20 minutes

Great quick salad

4 cups of spinach
half of a small/medium tomato, diced
2 slices of onion, chopped
half of an avocado, sliced/diced
2 hard boiled egg whites, diced/sliced
fresh ground pepper
olive oil
balsamic vinegar

it was huge, it tasted great, and I am full

Monday May 10, 2010 Workout of the Day (…

Monday May 10, 2010

Workout of the Day (WOD)

“TABATA”
(20 seconds of all out work/ 10 seconds of rest)

8 rounds of one exercise before proceeding to the next

Push Ups
Sit Ups
Burpees
KettleBell Press
Squats

Rest as needed between rounds 1-3 minutes

Workout:

Kettlebell Description Warm up 7 min various abdominal exercises Whole workout with one kettlebell 10lb or 15lb Windmill KB Swing KB Clean Bent Over Row Reverse Fly Shoulder Press All exercises done 45 sec one side, 45 on the other side, 45 sec Break, followed by 90 sec of alt sides. 7 min of stretching

Asparagus Recipe

Here’s a real food item for you! If asparagus isn’t a mainstay in your diet, then it’s time you make it one. Asparagus is packed with folic acid, which is necessary for blood cell formation. Fresh squeezed lime makes this dish refreshing and delicious. This recipe only takes 15 minutes, perfect for weekday dinners.

Yield: 2 servings

Here’s what you need…

1 teaspoon olive oil

3 garlic cloves, minced

1 shallot, minced

1 bunch fresh asparagus spears, tough ends trimmed

Juice from 1/2 lime

Salt and pepper, to taste

In a large skillet heat the oil over medium heat. Mix in garlic and shallot, and cook for a couple of minutes. Add the asparagus spears, cook until tender, about 5 to 7 minutes.

Squeeze lime juice over asparagus and season with salt and pepper.

Nutritional Analysis: One serving equals: 80 calories, 2g fat, 8g carbohydrate, 3g fiber, and 3.5g protein.

Workout:

Today’s workout was great! Abs and run for warm up. 90 seconds X2 of each: Rope workout, Tire Flip, Burpees, Jump Rope, Basket Ball, and Line Drill Sprints.

What is Adventure Boot Camp?

What is the Elk Grove Adventure Boot Camp for Women?
A four-week outdoor program of fitness instruction, nutritional counseling and motivational training. You will be inspired and have fun while participating in a fantastic workout led by Certified Adventure Fitness Trainer, Elijah Hrbek. Each day, camp will be one hour in length starting at 5:30 AM.

What if I’m not very physically fit?
NOBODY will be left behind or asked to complete more than they are capable of doing safely. Nor will anybody go home unchallenged! Women of all ages and abilities are welcome to participate. Each day will slightly increase in intensity. You will inspire and be inspired by others.

What types of exercises are included in the program?

Exercises include: Core conditioning, short distance running (less than one mile), muscular strength, jumping rope, circuit training, hiking, sport yoga, fitness kick boxing, pilates, sport drills, obstacle courses, surprises, and more!

How often will we meet?
Participants will meet every Monday through Friday for one hour during the four-week program. All participants will be expected to arrive on time. Camps starts at 5:30 AM.

What do I need to bring?
An exercise mat, one set of small hand weights (5 or 8 lbs), water bottle, running shoes, and a sense of adventure. You can purchase mats and weights at WAL*MART, Sports Authority or other sports equipment stores. There are several businesses that offer special incentives for our campers. You will be given details for participating businesses prior to the start of camp.

What can I achieve from camp?
Your body will become more fit and toned, and you will gain more confidence making a dramatic improvement in your physical well-being. The camp program includes exercises designed to firm your butt and thighs, flatten your stomach, reduce body fat and increase stamina. By losing fat and gaining muscle, you’ll lose inches and gain strength while looking and feeling better. Also, you’ll meet great people who share in the same vision of striving to reach their goals for a healthier mind and body.

Why should I participate?
You will make a dramatic improvement in your physical well-being. In addition, you will meet great people who share your same passion for acquiring a more healthy body and mind. You will be finished with your training before the rest of the world has even gotten started!

What is the cost (investment in myself)?
Each four-week boot camp has a registration fee of $299 for 20 hours of instruction! That’s just $14.95 per hour. Where else can you get premiere or cutting edge fitness instruction for that incredible price? Personal trainers can typically charge $40 to $120 per hour for their services – this is a great opportunity to receive motivating fitness instruction by a certified personal trainer for just a fraction of the cost.

Other options:
You can also choose to come three days per week for a discount of $100. Total cost is just $199. Note: Even greater results occur when you enroll in the full 5-day-per-week program.

We are now accepting pre-registration for the next camp. You will get your pre-camp evaluation by your coach prior to the start of camp. Once we receive your registration you will be notified to make an appointment.

What you can expect:

• One hour a day for 4 weeks
• Monday through Friday 5:30 – 6:30 AM
• FREE T-Shirt
• Spaces fill quickly for this unique experience!
• Registration is just $299 for a 4-week camp
  (or $199 for a three-day-per-week program)

Expected results when you complete camp are:

• 3-5% Reduction in Body Fat
• Greatly Improved Posture
• Better Relaxation
• 5-12 Pounds of Weight Loss
• 1-3 Inch Decrease in the Midsection
• 25% Improvement in Endurance
• 25% Increase in Strength
• 100% Gain in Self-Confidence