URBAN Boot Camp Fitness

Now playing...

2011-09-23T10:41:00.000-07:00

What's on your workout playlist today? How about some Peas!

Black Eyed Peas - Hey Mama

La, la, la, la, laah...

Finish the week strong!

Wordless Wednesday 6/22/11

2011-06-22T16:03:00.000-07:00

Quote of the Week

2011-06-09T08:33:00.000-07:00

"What makes the engine go? Desire, desire, desire." ~ Stanley Kunitz

How badly do you want the results you say you desire? Enough to make measurable changes? Your success, fitness or otherwise, is a direct result of your true yearnings.

Get rid of winter body fat.

2011-04-22T17:01:00.000-07:00

Summer's just around the corner.
Want to blast winter belly fat?

Kick up the intensity!

Simply walking the dog or plodding along on the treadmill might be good for your heart but a recent study by the University of Virginia (UV) showed that women who regularly do high intensity workouts have far less belly fat than women who work out at an easy level.

This suggests that while just being "active" may be good for your overall health, if you want more significant changes to your body composition and body fat loss you need to work at a level that makes you breathe heavily. Additionally, one of the best parts of the UV study was that it was done with women who's mean age was 51 years old. This shows that despite the natural changes that occur with age, by increasing our workout intensity we can still change our bodies regardless of how old we are.

So, how can you effectively increase your intensity? Alternate short bursts of high intensity with active rest period or lower intensity exercises. This mode of training is typically called high intensity interval training, or "HIIT".

Below is a simple "Oh, boy!" workout I like to use when I'm short on time because it gives a big bang for the buck, conditioning the muscles, revving up the cardiovascular system and burning unwanted fat without taking a long time to finish.

Oh, Boy Workout:

50 Jumping Jacks
40 Alternating Rear lunges
30 Bicycle Ab Crunches
20 Pushups
10 Burpees (see pic above)

Be sure to warm up and stretch as needed.
Go down the list 2-3 times as fast as you are able.

No excuses!

2011-04-06T15:27:00.000-07:00

Workout of the Week: Core 3/1/11

2011-03-01T11:10:00.000-08:00

Important cues:
~ Be sure to "feel" your posture and alignment during the exercises.
~ Pull your navel in towards your spine, lift the head off the shoulders (no shrugging) and allow your shoulder blades to slide down your back.
~ Remember, "Quality" not "Quantity".
~ Take your time and do it right!
~ Breathe as naturally as possible.
~ Work at your own ability, keeping in mind any personal limitation you may have.
~ Have fun!

Workout: Face Up/Face Down #1

Cat and cow (stretch)
Child's pose (stretch)
Bird dog, 5-10 each side
Down dog, hold 15-30 seconds (option add 5-10 knee bends after 15 sec)
Hover (option alternate leg raises), hold 30-60 seconds
Lie on back, bring feet up (stretch)
Shoulder bridge (option, alternate knee lifts), hold 30-60 seconds
Lie on back, bring feet up (stretch)
Two ab crunches/one modified v-up, 10 times through
Hover (option, leg waves 5-10 each side), 30-60 seconds
Bikini abs, 10 each position

Cool down/stretch

No More UBC Sessions

2011-02-09T15:02:00.000-08:00

Don't worry, we're not ending classes!
Starting this month, however, we're switching to a monthly system for URBAN Boot Camp.

That means: 1) no more trying to remember when sessions begin and end, 2) no more loss of momentum and hard-earned results, 3) new or returning participants can start at any time, 4) unlimited class participation at one budget-friendly price and 5) if you sign up for automatic billing, no more writing checks!

The monthly fee of $156.00 includes:
~ Fun, interesting workouts
~ Non-competitive, supportive team environment
~ Result-oriented programming
~ Seasonal goals and focused training
~ Nutritional guidance
~ Weekly assignments/emails

Contact us to get your Complimentary 1-Week Trial today!

Boot Camp burns almost 500 calories!

2010-11-08T15:48:00.000-08:00

According to a recent USA Today article, boot camp-style workouts are among the hottest trends for 2011, dishing out a calorie burn of almost 500 calories per hour.

Good thing we've been offering these type of fun, fast-paced, fat-burning workout for years!

Come join us and see how many calories you can burn for FREE as our guest for the next two week!

Sign up here today!

Body Fat Loss 101

2010-11-02T21:55:00.001-07:00

Body fat.

In my training experience, the top reason most people give as their reason for exercising and eating healthy is to manage and/or lose body fat. Being healthy and able-bodied is important, but most people want to look and feel good in their skin as well.

Unfortunately, there seems to be a huge amount of confusion as to the "how" of fat loss. Countless infomercials, diet pill ads, and workout crazes attest to this, as they all promise to have THE answer to the fat problem, yet leave many people feeling short changed and disappointed when they see little positive, lasting results.

So, what should YOU do?
What IS the best plan for successful weight management?

Read more on our Portland Personal Training blog...

To your fitness success!

Indoor season is here!

2010-09-23T12:40:00.001-07:00

Arms a little too jiggly? Summer tops feeling a bit snug by the end of the season? Beginning to bust out of your summer bathing suit?

Not surprising! Summer vacations, long days, and having the kids home can wreak havoc on your schedule as well as your eating habits and fitness routine. So, unlike poor Italian swimmer Flavia Zoccari, some wardrobe malfunctions can actually be caused by gaining a bit too much junk in the trunk.

Fortunately, indoor UBC season starts in October!
Just in time for you to get back to your regular schedule and down to business.

We're excited to announce that we are now located within Portland Athletic Club, located at 5803 SW Beaverton-Hillsdale Hwy in Portland.

Check out the new details on our website.

Sign ups have already begun, so hurry and claim your spot!

We're also pleased to announce that we will begin using the facility for our personal training program (including partner and small group training) as well for those who'd prefer not to workout in home. Ask for details!

Look forward to helping you get more fit soon!

Now's the Time!

2010-09-01T15:03:00.000-07:00

QUICK!
Summer vacations are over, the kids are back to school, and your schedule is returning to normal.

Time to focus on YOU ...finally!

Lose weight, gain sexy muscle and feel terrific with this UBC blog special -

* NOW'S THE TIME: BACK TO SCHOOL SPECIAL *

Fall I session 2010 - ONLY $99!** (reg. $189.00)

You've always wanted to try it.
Now's the time.
Whether YOUR goal is to fit into your skinny jeans, participate in an upcoming race, run around with the kids, or just to feel great. . .

Visit www.wildfirefitness.com to begin your own success story.
Or, call (503) 539-6286.

The only thing you have to lose is your muffin top.
To YOUR fitness success!

*Each outdoor UBC location has a covered workout space that's perfect for enjoying the fresh air while staying out of the rain.
Indoor season begins late October.

**New clients only. Mention the UBC blog for discount.

JBC Fitness Challenge July 2010

2010-07-30T18:43:00.000-07:00

Check out some scenes from Wednesday's boot camp-style JBC workout benefitting the OR Food Bank.

Thank you to all who attended! It was a blast!

Click here or the thumbnail above to view photos...

Turnover running drill

2010-07-12T13:31:00.000-07:00

As mentioned in the previous post, drills can help to improve your running form and overall economy of movement.

The drill below can help you to run faster by increasing the turnover of your feet and legs. It can also lower your ground posture (make you less "bouncy"), while improving your running efficiency and stride length. Moreover, in the long run (no pun intended) your running will feel easier, so you can burn more calories with the same level of effort.

Turnover Drill
1. Choose a safe, level, traffic-free stretch of trail, track, or road to run.
2. Slowly warm-up for about a mile or so.
3. Run at a constant speed and count the number of times your right (or left) foot strikes the ground for thirty seconds.
4. Recover for a minute, then repeat the drill for another thirty seconds but this time try to increase the count by one or two foot strikes.
5. Continue to repeat the drill four to six times after recovering with walking or lightly running for about a minute.

Running drills for proper form

2010-07-07T17:07:00.000-07:00

Injury due to faulty mechanics and subtle weaknesses is one of the main reasons why many people don't fully enjoy the benefits of running. Regularly incorporating running drills into your workouts, however, can help to improve your economy of movement and increase your muscle strength and endurance, thus decreasing your risk of injury. It's important to remember that maintaining proper form is key not only to allowing you to exercise for longer periods of time, but also to allowing you to get an effective workout.

At URBAN Boot Camp, we include many drills designed to help you move more effectively and efficiently, to help you achieve your desired health and fitness outcome.

Here's a great video that includes many of the movements we do, as well as their explanations so that you can practice on your own. It's best to perform these exercises as part of your warm up to limit risk of injury due to fatigue.

Have fun!

How much rest do you need between workout sessions?

2010-07-06T10:12:00.000-07:00

After a fantastic track workout last night, one of our UBC participants asked about how often they should do resistance training (lift weights, use resistance bands, do body weight exercises, etc) during the week. The amount of rest needed between workouts depends on a number of factors including:

* The type of lifestyle you want to maintain - Are you simply working to improve your overall health, or are you training for a sport or to maintain an active lifestyle?
* The type and level of activity/sports you are training for - Do you want to go for weekend bike rides or hikes, or are you entering a marathon or a triathlon this year?
* Your fitness goals - Is your focus on feeling better and losing body fat, or are you entered in an event and want to improve your running speed and muscle endurance?
* The amount of time you are willing to devote consistently - Can you schedule a block of time, or do you need to break up your exercise throughout the day?
* The number of weeks/months you've been exercising - Have you been working out intensely for a few weeks, or are you just beginning?

If you are a beginning exerciser, these are some general guidelines to follow:

* Strength train for all major muscle groups on non-consecutive days, allowing roughly 48 hours per body part worked. If you are still sore from a previous workout, just work out less intensely or use lighter weight. Don't skip the workout! We recommend one additional workout on your off-UBC days, which is provided for you. You can, however, choose different exercises tailored to your specific needs. Discuss your situation with your instructor for guidance.

* Cardiovascular exercise can be done on consecutive days, 3-5 days per week for 20-40 minutes (with UBC that's 1-3 additional workouts). Varying the intensity/duration is acceptable, but again, don't skip workouts.

* Do something every day, even if it's just 10 minutes of stretching or a brisk walk. This will help to keep you on track and focused even on scheduled off-days.

* Every four to eight weeks (depending on your exercise intensity) have an active rest week. Do activities outside of your normal exercise sessions. This can include hiking, kyaking, swimming, et cetera, but the goal is to do something different. This will help to keep you from feeling stagnate and lessen your chance of injury due to overuse and exhaustion. Keep in mind that if you typically work out at a very high intensity, you may need to take a complete rest for the week.

Ultimately, keep in mind that the creation of healthy, consistent exercise habits is the most important thing. Discovering what works for you and your lifestyle is also key. While there are certain biological and physiological similarities, your fitness journey is a unique one that has to be tailored to your needs. Rest is important, but you have to "do" before you rest. Find what you like and do it. Even if you start with only 5-10 minutes of general movement, staying focused and consistent will help you build up and achieve more.

For more information visit the U.S. Department of Human Services' website: Physical Activity Guidelines for Americans

Better running

2010-07-01T13:45:00.001-07:00

Jogging. Scurrying. Shuffling. Sprinting.

By whatever name it's applied, running is one of the most basic activities at URBAN Boot Camp and many of our more athletically-based fitness designs.

As little kids, we never gave any thought to our running. No worry about foot placement, body alignment or trunk carriage. We just chose a direction and moved towards it as fast as our little legs would go. When you watch little kids run, however, they usually have pretty good form. Children typically don't overstride, they swing their arms, they lean forward slightly and don't strike with their heels. Unfortunately, now as adults many people find that they have trouble with this simple, yet at the same time very complex activity.

During the month of July, we'll focus on running mechanics, resources for training, and any questions you may have here on the UBC blog, so feel free to comment or send us an email with your questions.

To get us started here's a quick list of basic running dos and don'ts:

1. Don't slouch. Hold your body tall and erect, but with a slight forward lean. Keep in mind that running (and walking) is actually a controlled fall forward.

2. Do keep your head level. Point your gaze out ahead of you, not up at the sky or down towards the ground. Also, think of lifting your head up off your shoulders so that you aren't shrugging.

3. Don't slap the ground as you run. This creates way more force on your joints than necessary. Your steps should be quiet and springy.

4. Do keep your arms compact at about a 90 degree angle. Avoid crossing your arms over your body or tensing your shoulders. Allow the joints to move freely.

5. Don't clench your toes. While your foot should transfer the force of your footstrike from behind your little toe towards your big toe for slight pronation, avoid maintaining your toes in a clenched position as you run.

Check back on the blog for more useful info or just sign up to get them instantly to the right over there (near bottom). --->

Happy training.
To your fitness success!

High Five on "The Hill"

2010-04-16T16:11:00.000-07:00

Between the playground obstacle course on Monday and The Hill on Wednesday, the gang is due a public high five this week!

WOOT!

This week's URBAN Boot Camp highlights include progressive plyometric work as well as "The Hill". Both are great for building strength and power, as well as the anaerobic component of the cardiovascular system. Squats, deadlifts, leg presses, and the like are great for making us stronger, but doing hill work can directly translate to your running and walking ability by quickening your stride, increasing your leg strength, and lengthening your stride, and increasing your aerobic capacity. Your muscles have no choice but to work synergistically as your entire body is supported while you perform. Participants may have joked that I "had it in for them" but they were greatly astonished at their performance so much so that by the end they were all still smiling...even Leesha!

Why? Accomplishment! The gang discovered that the so-called "impossible" was not impossible and everyone was able to go longer, farther, and perform stronger than they thought they could. The progressive nature of our program means that everything goes together and has a purpose (see guys... there IS a method to the madness. Muahahaha!)

Give your body controlled amounts of stressors and it will adapt.

Here's a great article on hill running: Everything You Need To Know About Hill Training

Now, your turn.

Here's a plyo workout:

Squat reaches
Pushups

Split squat
Plank reaches

Squat jumps
Side hover

Split jumps
Plank walks

Ice skaters
Reverse plank w/hip dips

Exercise 45 seconds on/15 seconds off, down the list 2-3 times. Remember quality over quantity. Stay focused and land properly EVERYtime. Of course, sandwich this between a proper warm up and cool down.

As for The Hill ...Portland has tons of hills. Find one and do shuttle runs (or fast walk): go up one block, then back down to the beginning, up two blocks, then down to the beginning. Shoot for 4-5 shuttle trips, then cool down.

Have fun!

Jump, Jump

2010-04-09T18:03:00.000-07:00

Plyometrics!

That's a fancy name for jumping. Adding it to your training program is a great way to burn calories and increase your overall strength, power, and endurance. The problem is, while many people can get off the ground (accelerate), they don't land so well (decelerate) resulting in injuries. In UBC this week, we've begun working on jumping and will work more next week on developing proper form when landing so participants can get more fat-burning bang for their fitness buck.

So, how do you stop yourself after jumping off the ground? You decelerate the speed and thereby decrease the force on your joints by:

•Landing on the ball of your foot and sinking into your heel.
•Flexing at the hips, knees and ankles.
•Maintaining a straight back/neutral spine position.
•Maintaining your chest over knees and knees over second toe

This means you need the ability to properly load the muscles eccentrically while maintaining proper form.

We'll continue more on this next week with action!

Until then, here's an excerpt from NSCA's Performance Training Journal with a fantastic article: "Landing Mechanics: What, Why, When".

Make it a great weekend!
Jump, jump!

Supah-Free JBC recap

2010-03-26T16:30:00.000-07:00

Our second Supah-Free JBC workout of the year was this past Wednesday and we had a blast!

A great big thank you to everyone who came out and made a donation for the Oregon Food Bank!

Once we got started we moved non-stop! We played with balloons, did some Tabata circuits, found the "booty", and more. Laura and Trisha were the winners of our "carrots". Congratulations!

Here's a "clip" of the action you can incorporate into your own workouts that will take only 10 minutes:

Fast track (45 seconds work/15 seconds rest) -

Around the world w/med ball
Jumping jacks w/med ball
Pushups w/dumbbell renegade row
Skater jumps
Rear lunge w/kayak row (med ball or dumbbell)

Go down the list 2 times, circuit-style. Rest only as necessary.
Have fun!

If you missed our Supah-Free JBC this time, we host them every six weeks between each 5-week URBAN Boot Camp session. They're free for Wildfire Fitness community members and guests with a donation to our of local charities.

The next one will be held May 5th at 6 pm. Location to be announced.

See you there!

Spring Off-Week

2010-03-22T13:49:00.000-07:00

While URBAN Boot Camp has recovery weeks scheduled between each 5-week session to help you periodize your workouts, not everyone needs rest breaks at the same rate. For this reason, we'll continue to host "field trip" activities during the off-weeks to help you progress at the rate you need to be your personal best.

This week we have the Supah Free JBC on Wednesday at 6pm:

Details -
What: Supah Free JBC
When: March 24th
Time: 6 - 7 pm
Where: SW Portland (John's Landing)
Who: YOU, your friend, family, loved ones
Entry Fee: FREE with donation for the Oregon Food Bank
Contact us for details and location!

Wait! There's more!

Here's a UBC-style workout for you to do this week that uses light dumbbells or an appropriately weighted/safe household object.

Warm up (calisthenics/stretch), 5-10 minutes

Go down the list of each group of exercises 2-3 times circuit-style before moving on to the next. Perform each exercise for 45 seconds with a 15 second break between. Focus on constant movement while maintaining strict form. Break only as necessary.

Circuit Trifecta:

Combo #1
1. Squat w/shoulder press (dumbbell or other weighted object)
2. Pushups (option: Spiderman pushups)
3. One-leg squat (repeat each leg)
4. Triceps dips

Combo #2
1. Burpees
2. Renegade row (dumbbell or other weighted object)
3. Squat w/wood chop (weight)
4. Rear lunge w/biceps curl (alternate legs)

Combo #3
1. Side lunge w/dumbbell or other weighted object
2. Side hover w/hip dips (repeat each side)
3. V-ups w/med ball press
4. Bicycle abs

Your core: more than just abs

2010-02-18T10:43:00.000-08:00

Abs.
Abdominals.
Washboard.
Six-pack.

Regardless of what you call them, a strong "core" is extremely important for proper development of usable strength and endurance, though it tends to be overlooked by many exercisers. Often "ab work" only focuses on successfully building the "mirror muscle" we can see (namely the "six-pack muscle", the rectus abdominus), but doesn't properly engage the deeper muscles of the core, including the transverse abdominus (your horizontal, or "corset" ab muscle). Focusing on these muscles when exercising, however, has many benefits including pulling in the midsection to gain that sleek look we all desire, decreased injury risk to our lower back, and increased athletic performance. In fact, since the core muscles form a "box" around your spine in the abdomen area, they are the powerhouse for healthy dynamic movement and improved performance in URBAN Boot Camp. Keep in mind that there are also more personal benefits including increased sexual function and incontinence prevention.

WHERE ARE THEY:
Definitions may vary slightly, but generally the muscles of the core are described as the transverse abdominus, the pelvic floor muscles, the lower back muscles (erector spinae), and the diaphragm. As stated before, together they form a box around your spine in your mid-section. Keep in mind that some health and fitness professionals expand the definition of the core to include the gluteals and as well as all of the trunk muscles muscles, minus the arms and legs.

THE HOMEWORK:
In last night's UBC class, everyone was encouraged to practice Kegel, or pelvic floor, exercises as a part of their regular core regimen to encourage spinal stability and enhance the abdominal and core work done in class. Your homework is to learn about, locate on yourself, and engage these muscles on your own and practice using them.

Here are some great online articles and videos to get you started:

How to strengthen pelvic floor muscles
Pelvic floor muscles, part 1 (video)
Pelvic floor muscles, part 2 (video)

Keep in mind that these exercises are important for men as well as women. A strong core equals more power regardless of who's body we're referring to, so listen, learn, and practice, guys.

Lights, Camera, ACTION!

2010-02-05T16:58:00.000-08:00

"Trust only movement. Life happens at the level of events, not of words. Trust movement." ~ Alfred Adler

Check out some of the movement at URBAN Boot Camp this week!

CLICK HERE

Average assessment results (2/2/10)

2010-02-02T11:10:00.000-08:00

“The great thing in the world is not so much where we stand, as in what direction we are moving.” ~ Oliver Wendell Holmes

Ending Performance Results*
Winter I 2010

shuttle run (# trips/2 min), 23.5 (start # 18) --> 30% improvement

pushups (# reps/30 secs), 12 (start # 11) --> 9% improvement

sit ups (# reps/30 secs), 13.33 (start # 10) --> 33% improvement

squat (# reps/1 min), 29.83 (start # 27) --> 10% improvement

pushups/sit ups 5x5 (# reps/1 min), 4.25 (start # 1.5) --> 183% improvement

burpees (# reps/1 min), 16.5 (start # 10) --> 16% improvement

line jump (# reps/1 min), 137.16 (start # 116) --> 18% improvement

hover (# mins), 81.66 (start # 56) --> 45% improvement

*Improved assessment numbers in bold.

The body can't help but improve with proper training and effort. Awesome work everyone!
Working on getting the pictures and video from last night up. Stay tuned!

To your fitness success!

Winter II UBC enrollment is open!

2010-01-31T22:36:00.000-08:00

This is your year!

Resolve to give your New Year's goals a boost!

Our fun, results-oriented program will help you get in fantastic shape for summer tank tops, shorts, and bathing suits.

Register now for our upcoming Winter II indoor URBAN Boot Camp session!

What: URBAN Boot Camp, Winter II
Days: Monday/Wednesday
When: Feb 15th to Mar 19th
Where: SW Portland (John’s Landing, contact us for location details)
Time: Evening: 6:00-7:00 PM
Entry Fee: $189.00

~~ Online Special: Enroll with a friend for $150.00 each! (Must enroll together. Online only. Login to PayPal to select discount.) ~~

Space is limited! Enroll today!

Basic Training: Body Comp, BMI and Energy Systems

2010-01-14T10:07:00.000-08:00

We "completed" Basic Training this week! At least in the sense that everyone focused on acclimating to their new workout environment and focusing on foundational exercises, including calisthenics such as pushups, squats, and situps. The knowledge continues, however, as we apply and build upon what we've learned.

Ron, Laura, and Gretchen each won a prize in our Countdown Burpees Challenge. Congrats! Everyone else also did a fantastic job, but were more than happy that they won since the challenge ended when the first three people finished... Whew!

Here are some Basic Training highlights:

Body composition is the ratio of lean body mass (muscles, bones, skin, etc) to body fat mass.

General Body Fat Percentage Categories*:
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
*American Council on Exercise

Body Mass Index (BMI) estimates whether what you weigh is the appropriate amount for your height. Desirable BMIs for adults is between 19 and 24. Overweight is defined as a body mass index between 25.0 and 30.0. Obesity is defines as a BMI of 30.0 or greater. Calculate yours here: BMI Calculator

There are two basic energy systems of the body: aerobic (producing ATP energy from oxygen) and anaerobic (producing ATP energy without oxygen). The "talk test" can give you an idea of how hard you're working. In terms of training, you are considered to be "aerobic" when you can speak comfortably during your workout (think walking, running, or biking on a flat surface). You are working out anaerobically when your breathing becomes very labored and you may even gasp for air (think heavy weight training, sprinting, and jumping, or from the first example walking, running, or biking up hill).

The training continues!
Watch for pics next week.
May even throw in a video...

Average assessment results (1/4/10)

2010-01-12T13:52:00.000-08:00

“A journey of a thousand miles must begin with a single step.” ~ Lao Tzu

Beginning Performance Results
Winter I 2010

shuttle run (# trips/1 min), 18
pushups (# reps/30 secs), 11
sit ups (# reps/30 secs), 10
squat (# reps/1 min), 27
pushups/sit ups 5x5 (# reps/1 min), 1.5
burpees (# reps/1 min), 10
line jump (# reps/1 min), 116
hover (# mins), 56

Let's get ready to rumble!

2010-01-08T17:44:00.000-08:00

"Character is the ability to carry out a good resolution long after the excitement of the moment has passed." ~Cavett Robert

Welcome to URBAN Boot Camp 2010!

Got goals for your fitness this year? So do we!

Wanna know what we have in store this year? Well, you'll just have to stay tuned and keep up! Get ready for the best year ever! In the meantime, get prepared and "Create S.M.A.R.T. Fitness Goals"!

Bad Form = Bad Fitness

2009-10-30T06:00:00.000-07:00

Bruce Lee was a master at executing incredible feats of movement with unparalleled precision. One key to his incredible success was his devotion to perfect training form. While your fitness quest may not include your own version of his famous "two-finger" push up, it does illustrate what the human body is capable of and that proper exercise form is highly important to optimal fitness.

On a more practical level, exercising with bad form often leads to three things:

1) wasted training time
2) poor results
3) injury

Why? Because your bones are not positioned properly, which means your muscles can't create the most efficient amount of force in a balanced way to optimally perform the movement pattern.

What does that mean? Your body won't be trained in the most meaningful way. You'll likely overuse some muscles while underusing others. Supporting structures (aka tendons and ligaments) are forced to perform compensatory actions. Your overall training period is longer than it needs to be, in terms of noticeable change, than if your exercises were done more efficiently. Your results are less than stellar and your body, therefore, is not acquiring the look or ability you were after. Even worse, the imbalances are both visually and practically noticeable, AND they are create wear and tear on your joints and supporting structures. Your acquired dysfunctional strength/weakness then, more often than not, leads to injury.

So what can you do?

Learn to exercise correctly! Invest in yourself by taking whatever steps are necessary for you to get fit the right way.

Here are some quick tips:

1. Get help. Invest in a knowledgeable personal trainer or find a seasoned fitness partner (one who has invested time researching/learning proper technique themselves). Not only will you lessen the risk of injury, you'll also learn the necessary skills to move correctly. You'll also benefit from having someone to watch you and offer cues while you learn.

2. Use the machines. What?! Yes, as you may know I am not a big proponent of machines for most people. If you are NEW to exercise, however, and don't have someone to help you, using a machine can can help to "put" you in the right position. This can help you to acquire sound movement patterns while your mind and body learn correct positioning.

3. Slow down. One of the biggest issues with bad form is that people do exercises too fast. If you have any type of imbalance weakness, your stronger muscles WILL take over the exercise, so to speak, even if they are not suppose to. Slowing the tempo can give you a chance to consciously recruit the weaker ones.

4. Use the mirrors. Watching yourself increases your chances of doing the exercises the right way. Look at your joint positions, notice unnecessary shrugging, see and then feel where your body is in space. It's amazing how many times clients finally "get it" when they can see themselves while receiving cues.

5. Breathe. Your muscles need valuable oxygen to function properly. Holding your breath during even a single exercise repetition can cause you to feel fatigued sooner, leading to sloppy performance. Monitor your breathing and focus on maintaining a constant flow of air.

Stay tuned for more "do it right" tips.

INdoor Holiday Fat-Burning Boot Camp

2009-10-22T11:51:00.001-07:00

Where: Portland French School (SW PDX)
When: Oct 26th to Nov 18th (4 weeks)
Time: 6-7pm
Special Web Entry Fee: $109.00
Sign Up Now!

Visit www.wildfirefitness.com for details.
Note: Must follow the link from this blog post and/or "contact us" for special web entry fee.

Eat this, this not that!

2009-08-21T17:08:00.000-07:00

With all the abundance of information and contradictory research, it's easy to become so focused and confused about what we shouldn't be eating that the focus gets lost on what we SHOULD be eating. This quick tip is meant to keep things simple.

REALLY simple.

Without going into complex details, strive to eat "clean". Now, I'm not talking about washing your food, pesticides, organic vs non-organic debate; that's a whole other separate issue. Instead I'm talking about eating foods that are as close to their natural state as possible. Michael Pollan, author of "In Defense of Food" suggests that we "don't eat anything your great grandmother wouldn't have recognized as food."

While the merits of his argument are a source of debate among the "experts", it does offer a visual for what eating cleanly means:

1. vegetables
2. fruits
3. whole grains
4. lean proteins
5. clean/fresh water

These are the "magic five". Strive to eat from these food groups in MODERATION, with as little additives, preservatives, refining, goos and sauces as possible.

Now isn't that simple?

Workout of the Week

2009-07-30T10:35:00.000-07:00

Hot Tabatas!
Stay cool and drink lots of water!

Dynamic warmup/stretch, 5-10 minutes

pushups, 20secs/10secs rest x 3
dips, 20secs/10secs rest x 3
squat jumps, 20secs/10secs rest x 3 ea leg

cardio: jumprope and/or shuttle run, 2 minutes

bentover row, 20secs/10secs rest x 3
biceps curls, 20secs/10secs rest x 3
one-leg squat, 20secs/10secs rest x 3 ea leg

cardio: jumprope and/or shuttle run, 2 minutes

Go down the list 2-3 times. Then cool down 2-5 minutes, as necessary.

Core exercise:
Hover 1 min/crunches (various) 1 min, x 3

Finish with cool down/stretch.

Putting on the brakes

2009-07-24T18:32:00.000-07:00

While reaching optimal or top speed can be important, it's important to be able to STOP your momentum.

After all, imagine rushing down the freeway at 60-plus mph, pressing on your breaks, and nothing happening!

Well, you need to be able to slow down and stop yourself when performing dynamic exercises such as running, jumping, and cutting (changing direction) as well. You also need to guard against potential injuries caused by a lack of bodily control and stabilization, and allows excessive, often damaging movement.

The key to deceleration is eccentric contraction. You may know it as "the negative". During an eccentric contraction, muscles lengthen while loaded to control movement. That means when you RLH (sprint) or JS (land from a jump) as we call it in UBC, your muscles need to optimally dissipate and control the force of your stopping, directional changes and landings. In relation to the legs specifically, your hamstrings (back of thighs), need to shorten slowly, relatively speaking, while the muscles controlling the ankles stabilize the feet.

Stay tuned for more on how to improve your ability to decelerate and improve your performance at UBC.

Training for life!

Workout of the Week

2009-07-23T18:25:00.000-07:00

Back and Forth

2 min cardio

squats, 20 sec on/10 sec off x 3
pushups 20 sec on/10 sec off x 3

2 min cardio

lunge (of your choice), 20 sec on/10 sec off x 3
bentover row, 20 sec on/10 sec off x 3

2 min cardio

biceps curls, 20 sec on/10 sec off x 3
triceps dips, 20 sec on/10 sec off x 3

Warmup 8-10 min (include brief stretching)
Cooldown 10 minutes.

Workout of the Week

2009-07-16T21:04:00.000-07:00

Move It!

2 min cardio (ie jumprope, running, etc)
One-leg squat, 30 secs
Spiderman pushups, 30 secs
Side plank w/hip dips, 30 secs ea side

2 min cardio (ie jumprope, running, etc)
Fwd/bwd lunge, 30 secs ea side
Seated row, 30 secs
T-stand, 30 secs

2 min cardio (ie jumprope, running, etc)
Side squats, 30 secs
Biceps curl, 30 secs
Triceps dips, 30 secs

Dynamic warmup 8-10 mins. Go down the list 2-3 times, resting/stretching as necessary between supersets. Finish with cooldown/stretch.

Breaking through fitness plateaus

2009-07-10T14:54:00.001-07:00

Even if you have "the best" workout plan in the world it won't be long before you notice that you're not getting the same results you did when you first started. This is often the result of two main culprits, 1) your body has already made the necessary changes (adaptations) to the stressor (exercise routine) and doesn't need to do anything more (you've plateaued), or 2) you may be overtraining, meaning that your body needs to rest.

Fortunately, the fix for these two problems is not too hard to overcome. Follow these simple steps to fire things back up and move to the next level.

1). Rest. If you've been going fast and furious for a few months take a couple of days off. To keep you from losing your fitness habit, use your normal workout time for more calming activities such as stretching, yoga, or a massage treatment.

2). Think outside the box. Cross training can add depth and purpose to your fitness routine as you use your new-found strength and abilities. Find an interesting trail to hike, go for a bike ride, try a new activity like rollerblading or indoor rock climbing. The goal is to do something new and outside of your norm.

3). Change your routine. If you've been working the same exercises, in the same order, and for the same number of set and reps...your body is bored. Generally, the average non-athlete should change routines every 4-6 weeks, if not more often. This doesn't necessarily mean that you need to get rid of everything, changing the order or simply adding a new move could be enough. Additionally, you can work on slowly increasing the amount of weight you move or the number of reps/sets performed (volume). Note: don't increase volume and weight together; increase the weight OR increase the volume to help you stay injury free.

4). Look at your calories in versus calories out. If your body is no longer leaning out or building muscle progressively, your diet could be the culprit. To lose body fat, you need to create a calorie deficit ideally through exercise AND eating. Generally, that equates to eating slightly less, exercising slightly more. If building muscle is the goal, you need to eat an adequate combination of complex carbs and lean protein; "FEED the muscle" as they say.

By focusing on these tips you can give your body new stimuli, thus encouraging your body to begin creating new adaptations to push you past your plateau and on to a new level of fitness.

Workout of the Week

2009-07-09T16:27:00.000-07:00

Core Efforts:

Pullups
Pushups
Deck squat
Side plank with hip dips

Down the list circuit style, starting at 10 reps, progress down to 1
As usual remember to warmup and cool down as appropriate for your program.

Quote of the Week

2009-06-29T16:39:00.000-07:00

"I am here for a purpose and that purpose is to grow into a mountain, not to shrink to a grain of sand. Henceforth will I apply ALL my efforts to become the highest mountain of all and I will strain my potential until it cries for mercy." ~Og Mandino

Workout of the Week

2009-06-25T12:07:00.000-07:00

Doin' it Tabata-style:

*alternate these every 20 seconds x 4*
Squat jump
Renegade pushups

*20 secs r leg, then 20 secs clam, 20 secs l leg, REPEAT ALL x 3*
Split squat w/biceps curls
Clam ab crunch w/dumbbell chest press

*20 secs ea leg x 4 ea*
One-leg squat

*alternate these every 20 seconds x 4*
*Dbl-arm bentover row
Side plank w/hip dips

Dynamic warmup 8-10 minutes. Rest only as necessary between sets. Finish with cooldown/stretch.

UBC Workout of the Week

2009-06-11T10:53:00.000-07:00

Super Supersets:

Tubing rows
Biceps curl (tubing)
Split squat w/lateral raise (tubing)

Chin-ups
Pushups
Bench hops

Triceps Dips
Pullups
One-leg squat

Crab lifts
Hover/plank
Clam lifts

After dynamic warm up, do each superset 2-3 times, 12-15 reps each exercise. Finish with cool down/stretch.

What are supersets?

2009-06-10T17:10:00.000-07:00

A super set is a workout in which you do two or more exercises back to back with little rest in between. It can be a great way to break through plateaus, burn calories, increase your intensity and endurance, and overload your muscles to facilitate the training effect (aka build/"tone"/strengthen).

Supersetting is especially beneficial when you are short on time but still need to get it all in. A simple example is to do a couple of push/pull exercises for your upper body followed by a lower body exercise.

For example:

pushups/pullups/squats
or
triceps dips/biceps curl/fwd lunge

You could also do an upper body/lower body combo, ie chest flye/split squat. One benefit of this type of split is that one half of the body "rests" and recovers while the other half works.

There are endless ways to put together supersets. The "trick" is to know your purpose and design your program accordingly. Check back tomorrow for our Thursday Workout of the Week tomorrow. Supersets included.

UBC Workout of the Week

2009-05-28T22:47:00.000-07:00

Jumprope, 2 minutes

Fwd/rear lunge, 12x ea side
Med ball pushups, 12x
Bent-over row, 12x

Jumprope, 2 minutes

Dumbbell plies, 12x
Chest flye or cable flye, 12x
Reverse flye, 12x

Jumprope, 2 minutes

Lateral raise, 12x
Biceps curl, 12x
Triceps rope pull, 12x

Ab crunches, 25x
Egg rolls, 10x
Deck squat, 10x
Hover, 30-90 seconds
Side plank w/hip dips, 10x ea side

After dynamic warm up, go down list of exercises 2-3 times. Finish with cool down/stretch.

Avoid running injuries

2009-05-18T12:39:00.000-07:00

For many URBAN Boot Campers, running is an important component of long term success. Unforeseen injuries and pain can hinder exercise adherence and are often the result of overtraining or improper conditioning. A recent review of research has shown a number of muscular imbalances to be the cause of injury, most notably weak gluteals.

Research review from Exercise ETC:

"Many Running Injuries Attributed to Weak Hips"

Statistics indicate that between 65% and 80% of all recreational and competitive runners experience some type of overuse injury annually. Such injuries include patellofemoral knee pain, illiotibial band syndrome, shin splints, Achilles tendinopathy, plantar fasciitis, and stress fractures. The vast majority of such injuries, ~80% affect the lower-leg, with nearly 40% occurring at the knee. Unfortunately, science and medicine have yet to truly understand the mechanisms behind such injuries.

Researchers recently reviewed the literature over a 28 year span from 1980 to 2008 and concluded that two mechanisms appear to underlie all lower-leg injuries. First, a small number of studies implicated "atypical foot pronation mechanics." Pronation, which occurs during the stance phase of gait as the foot flattens causing internal rotation of the tibia and femur, is essential to generating energy for the next stride. However, excessive or insufficient pronation leads to poor energy production and consequently to excessive motion about the foot and knee.

Second, and more prominent, researchers uncovered a growing number of studies that suggest "inadequate hip muscle stabilization" leads to a majority of overuse injuries. Because the hip muscles, specifically the gluteus medius, minimus and maximus stabilize the leg during gait, poor strength or conditioning of these muscles results in excessive stress at and below the knee.

Recent studies have shown that improving hip muscle strength reduces the incidence of knee pain in runners. With running season in full-swing throughout the country along with races every weekend there's not a better time to encourage runners to maintain their strength training programs.

Ferber, R., et al (2009) Suspected Mechanisms in the Cause of Overuse Running Injuries: A Clinical Review. Sports Health. May/June

Next time: Exercises to strengthen the gluteal muscles.

UBC Workout of the Day

2009-05-07T15:42:00.000-07:00

Look for new UBC sample workouts each Thursday!

30/30*

DB squat w/shoulder press
Pushups
Lateral raise

Forward lunge w/biceps curls
Renegade pushup
Triceps dips

Deck squat
Hover
V-ups

*Thirty seconds on, thirty seconds rest.

Oh, yes. There will be pullups...

2009-04-06T16:41:00.001-07:00

Today we start pullup training, my Newbies.

How, you might ask?

With "UBC pullups" to help develop your arm, back, and core strength in preparation for the traditional vertical position. Basically, all you need is something stable to lie under. Then, reach up and pull your chest up to it with your arms.

If your upper body is too weak to bring you up, modify the position further by bending your knees so that your feet are directly underneath them. This position will shorten the lever of your legs until you develop enough strength to maintain the plank position shown above.

The beauty of this movement is that you can do them practically anywhere. You just need a safe, stable locale. Clients and UBC'ers alike have used mid to low positioned universal gym smith bars, bicycle holders in the park, railings, playground equipment, etc.

Mod pullups, 5 - 10 reps
Pushups, 10-20 reps
Squat w/shoulder press, 10 reps

Go down the list as many times as possible in 5 minutes; then fartlek around a track or field for 3 minutes (can sub jump rope/treadmill/elliptical/bike/etc, just MOVE!).

Repeat entire circuit 3-4 times.
Be sure to cool down and stretch at the end (begin with a warmup, of course).

Combat sprained ankles

2009-04-01T16:07:00.000-07:00

Some of you may have noticed me hobbling around a few weeks ago. Unfortunately, I sprained my ankle while running on a trail. Even now it's still weaker and less stable than before.

I've been working on strengthening it and being more aware of how I move, so I've recently noticed that I sit with my ankle turned out for much of the time I sit working at the computer. BAD HABIT! No wonder it rolled. "Sickling" the ankle can lead to increased ankle sprains as the ligaments on the outside of the joint become "overstretched" with time.

Do you have any bad habits that could make you more susceptible? I'm correcting mine!

Here are some great articles to help you learn more about your feet and ankles, and ways to prevent foot and ankle injuries. As we move into the season of outdoor activities (not to mention Outdoor URBAN Boot Camp season), it is extremely important that you keep your feet and ankles in tip-top shape!

Sprained Ankle
Taking Care of Your Foot and Ankle

Workout of the Day 3/31/09

2009-03-31T13:48:00.000-07:00

What does your Mini Sergeant do for a workout?
Here's some of yesterday's personal workout action:

Dynamic warmup 5 minutes (included brief stretch)

Shuttle run w/5 soccer cones, 5 mins

5 x 5's:*

Squat thrust w/dumbbell t-stands (5 ea side)
Dumbbell Biceps curls,

Squat w/shoulder press
Overhead triceps extensions

V-sit w/dumbbell rotations (5 ea side)
Egg rolls w/dumbbell shoulder push

*Super-setted each group of two exercises, 5 reps each. Performed as many rounds as possible in 5 minutes followed by one minute active break (treadmill).

Short and sweet. Took about 30 (focused) minutes.

Enjoy.

Intervals or Fartleks?

2009-03-22T21:19:00.000-07:00

Since no one was able to make the interval run/walk at Tryon Creek State Park yesterday, I took the opportunity for a solo run. I ended up doing two fartleks and one interval around the Big Fir Trail. As I ended my run (and thinking of you all as I so often do) I thought it would be good to address the difference between intervals and fartleks.

Fartlek (pronounced fahrt-lek) is a Scandinavian word that means "speed play." It is an informal training method that involves intense activity interspersed with low effort. Basically, fartleks are a change in speed for a short and undefined period of time or distance. This allows the runner to experiment, and keep things fresh while increasing performance. You decide when to begin and end your high and low intensity periods based on how you feel (via introspection) or by picking a landmark to race to. Run fast for as long as you can, then recover as long as you need or based on another landmark.

For runners, fartleks are a great way to increase overall speed and self awareness. Walkers who want to begin running can use fartleks by running as long as possible then walking for recovery.

Intervals, on the other hand, are more formal in that they are timed. Periods of high and low intensity have definite start and end times. Runners should build a foundation of easy paced, continuous running for 30-60 minutes before doing intervals, or speed work. Walkers transitioning into running can use intervals to increase their time spent running versus time spent walking.

Ratios for intervals generally begin at 30 to 60 seconds with a 30 second to 1 minute recovery time. On the high end, it is not recommended to do intervals lasting longer than 5 minutes since the goal is to push your anaerobic threshold (in simple terms, pushing your maximum and out of breath).

Check out these websites for more info:

www.coolrunning.com
www.slowtwitch.com
www.runnersworld.com

Keep moving, keep learning!

Workout of the Week

2009-03-05T12:58:00.000-08:00

We forget that every good that is worth possessing must be paid for in strokes of daily effort. "William James"

Warm up x 3: Jump rope x 100, 10 prisoner squats, 10 push-ups, 10 pull-ups, dynamic stretch

2-3 rounds for time:

10 Burpees

10 Fwd/bwd lunge

10 T-stand pushups

10 Combo: 2 situps/5 crunches

Post - Cool down/flexibility stretching

Our Favorite Belly-Slimming Super Foods

2009-03-02T11:54:00.000-08:00

1. Steel cut oatmeal. Fiber rich and filling, add berries for a great start in the morning. Tip: takes a little longer to cook than regular rolled oats so prepare a few serving to store in the fridge.

2. Bananas. Just turned yellow, not over-ripe. High in potassium, they're perfect for increasing your blood sugar immediately after your workout. Eat alone for a quick pick-me-up or add some protein with a low sugar almond butter.

3. Wild salmon. Flavorful, high in protein and healthy fats. Omega-3 fatty acids improve insulin sensitivity, which helps build muscle and decrease belly fat.

4. Blueberries, grapefruit, strawberries, apples, pomegranates. From antioxidants to fiber these nutrient dense fruits are great as morning breakfast additions or healthy snacks. Pomegranates and blueberries are fun popcorn alternatives on movie night.

5. Tuna (white meat packed in water). A bodybuilding staple for good reason: high in omega-3 fatty acids and protein, low in fat. Omega-3's are also provide an array of cardiovascular benefits such as improved HDL to LDL ratio and decreased inflammation.

6. Olive oil. Generally all oils have 100 calories per serving regardless type. In addition to adding unique flavor, however, this Mediterranean diet staple offers protection against heart disease by controlling "bad" LDL cholesterol and raising "good" HDL cholesterol levels. It also lowers the risk of certain cancers.

7. Sweet potatoes. A filling alternative to white potatoes, high in potassium with a relatively low gylcemic index. They also contain unique root proteins with potent antioxidant and anti-inflammatory effects.

8. Leafy green vegetables (ie. spinach & romaine lettuce). Along with vitamins and minerals, two cups later, you still haven't reached 50 calories.

9. Brown rice. Nutty flavor. High in fiber so it's filling. Low glycemic index.

10. Chicken breast. Lean and filling protein source. Tip: marinate it to increase the flavor and don't overcook it to decrease dryness.

11. Beans (ie. lentils, navy, pinto). Lean and filling protein source high in antioxidants. Pair with brown rice to help complete this protein source.

12. Eggs. A filling protein source, women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs, according to a study from Louisiana State University.

Go, Troopers, go!

2009-02-26T14:28:00.000-08:00

Great Boot Camp session last night!

Gretchen pushed the envelope on the top performer list with a 2min/15secs hover. Sister Kathleen was not far behind holding it for 2min/10secs. Awesome! Next week we move up to our 2 mile run/walk and conquering the hill.

For an interesting twist, we've using the Army Physical Fitness Guide to compare our performance to what it takes to become a military recruit.

How do you compare?
Find out here. . .

Get ready to enlist for spring training.
Check out the upcoming schedule.

Bacon Doughnut Web Rant

2009-02-10T16:05:00.000-08:00

Deep down we have to know.

I believe it in my soul.

We HAVE to know that we should not be eating candied bacon ice cream. Bacon chocolate chip cookies. A bacon shell taco. Or, my personal jaw dropping favorite, the bacon doughnut shown here. No nutrition degree is necessary. We know it won't lead to good health or weightloss success.

Take a look at this website: Thisiswhyyourfat.com

What did you think when you saw those foods?
And, no, "yum" is not the correct answer! Four laps, then drop and give me twenty just for thinking it cuz you'll need at least that to burn off the calories...

All I can say is HOW COME?? When pondering what to put on the menu who thought "hey, I know, I'll deep fry a Mars bar and a Twinkie"? Now, of course, these things wouldn't be out there if there was no one to BUY them...

Our government spends, and has spent, millions in hard cash and manhours educating the public on what we should be eating (in case the advice of doctors, nutritionists, and fitness professionals wasn't quite enough, of course). The new USDA Food Pyramid alone took four years and cost $2.4 million to complete. All in the name of helping us eat better, live better, and FEEL better because there can be no doubt that you will experience at least a few ill sensations after wolfing down something called "the garbage plate" (check out that website again, it was there I swear).

Now it's not to say that you can't visit a restaurant and have a treat now and then, but most of the 27 percent of adults and 12.5 percent of children who are obese didn't become that way due to an occasional treat. Moderation. That's the key. Or, at least one of the most important of them. Exercise in moderation. Eat in moderation. Enjoy a moderate treat, in moderation. The magazine Men's Health does great "Eat this, not that" sections that offer helpful options for getting that junk food fix without sacrificing your health. When in doubt though, walk away!

Take care of your body!
You only get one and you have to live in it for the rest of your life!

Ok. . .
I'm finished now.
;)

Serratus anterior exercises

2009-01-20T17:44:00.000-08:00

As promised, here are some exercises to strengthen your serratus anterior.

1. Ball roll out Avoid shrugging and let your shoulder blades slide down your back during the exercise.
2. High to Low Woodchoppers Contract your abdominals by pulling your navel towards your spine, bend the knees slightly, and rotate at the waist.
3. Wall Slide Press the arms into the wall during the movement, and avoid shrugging as you bring the arms upward.
4. Serratus Pushups The goal is to pushup using the area just under the arm pit, NOT to simply round your back so don't do it.
5. Pushups with one arm elevated or staggard. Use a phone book or medicine ball to elevate one arm. Do them on your knees if you're just starting out.

Pushup power!

2009-01-07T11:05:00.000-08:00

If you've trained with me or have been in any of my Boot Camps you must know by now that I L-O-V-E the pushup.

Why, you might ask?

Because in terms of functional training and "bang for your buck," few exercises accomplish as much in as short a period time as this old-school gym favorite. Moreover, anyone can perform pushups anytime and anywhere. Areas trained by this compound exercise include the chest, shoulders, back, arms, the trunk (includes the abdomen), and the thighs (when done from the toes).

Do it right: use your serratus anterior!

Serratus, what? While the serratus anterior isn't often pointed out as being a major player during pushups, it HIGHLY important for maintaining proper form. In fact, one of the most common performance flaws is due to poor scapular (shoulder blade) stability. People just can't control those blades!

Tell tale signs include shrugging of the shoulders, cramping at the neck, and a hollowed area between the shoulder blades. In a nut shell, the weak serratus anterior muscles can't keep the shoulder blades down and against the rib cage properly as the strong and highly reactive trapezius (the neck muscles most people think of massaging) fires.

More on how to identify and strengthen this muscle next time!

Gear up!

2009-01-02T15:27:00.000-08:00

Get ready for a tremendously fit year:
Time for Boot Camp 2009!

This year's Boot Camp theme, "What's your motivation?", is the foundation of all our activities and tasks, not to mention the pre-session "homework" assignment for Boot Camp enrollees (hint, hint, due Monday: no excuses, ladies and gentlemen).

Ah hem, any way, to encourage laser focus and ultimate success, begin by determining why you want to be fit, why you want to be in shape, and what will change in your life? Your motivation is ultimately the driving force behind your actions. It will either cause you to remain on the couch or get you up and moving.

So, do you have health issues/concerns? Do you want to keep up and be active with your children more easily? Do you just want to look good for you and perhaps a certain someone? What ever the reason(s), self-assess and write it down. Tack your list on the wall. Post it on your screen saver. Use it as your battle cry! Storm the battle field, so to speak, and work it out! Don't let yourself down by falling into the same old "make a resolution/break a resolution" rut.

That said, let's get to work: mini workout for this weekend (as in Sat and Sun):

Gettin' Back on the Wagon
Egg rolls, 12x
Hovers, 30 seconds
Sit ups, 10x
Crunches, 20x
Cardio: Run/walk/bike/etc, 30 minutes

See you Monday, Recruits!

Boot Camp Winter I session starts Monday, January 5th.
Still need to sign up?
Go here.

Holiday workout . . . please!

2008-12-21T12:45:00.000-08:00

Checking in with some of our veteran Boot Campers, I've discovered a plague of inactivity setting in since we've had this month of December off! Since I don't want to see ANY of this (meaning look at that guy to the left. . .this is not sexy) when you return to camp in January . . . here's a quick suggested routine you can do NOW! Please!

Warm up:
5 minutes (Run/walk your stairs, jump rope, dance, treadmill, stationary bike, etc. I know it's snowy outside so use whatever you got. Do extra time if your body needs it). Do 20 plies w/overhead reach, then stretch briefly (esp. legs and shoulders).

Workout:

1. Fwd/backwd lunge (ie R lunge fwd then L lunge backwd), 12 reps then start on the other side
2. Pushups, 12 reps (start with 4 wide, 4 regular, 4 with thumbs and index fingers touching
3. 5 crunches/1 situp, 5 times
4. Side Plank, 30 seconds ea side
5. Triceps dips (use a chair), 12 reps
6. Biceps curl (use your tubing or a water bottle), 21's

Go down the list of exercises 2-3 times. Finish with a cool down and flexibility stretches. Repeat this workout routine on 2-3 non-consecutive days beginning with today as the first day for the week (no time like the present).

Short and sweet. Get'er done! ;)

Get to steppin'!

2008-12-03T18:12:00.000-08:00

The Wildfire Fitness Boot Camp Blog is in operation!

Let's start out with a bit of humor. . . .

Model for next year's Holiday Boot Camp??!

Give me a ho, ho, ho!
And so it begins. . . (insert maniacal laugh here)!