Tag Archives: outdoor bootcamp

Fall Fun – Football + Family + Flywheel

Our weekend ended up being more busy than we had planned for it to be.  My mom and dad were in town visiting, so they offered to watch my daughter to give us a time to visit Chapel Hill for the Virginia Tech-UNC football game.   Kickoff was scheduled for 12:30PM.  Knowing that we would be gone for a good part of the day (and Saturday is typically one of our longer workout days) we both got up early to do our own individual workouts before we hit the road.  It’s all about prioritizing.  Some might find it weird, but exercise is our outlet.  The second my husband walked in the door, I handed off babysitting duty.

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Given the opportunity to run away from the house (because someone was watching my daughter), I opted to do a strength/run outdoor bootcamp from my driveway.  Grab a kettle bell and a pair of dumbbells.  Here is how this workout went down.

  • Run around the block to warm up (moderate pace). It is approximately .75 miles around my block or about 6-7 minutes.  Use what resources you have.  You don’t have to run that distance, but add the cardio how you can.
  • Once you get back to your start (and weights), complete the following circuit, sequentially:
    • 10 burpees
    • 10 Thrusters (with dumbbells), immediately followed up with 10 push press
    • 10 Stepback lunges (holding kettlebell in one hand)
    • 10 Russian Twists each side
    • 10 Pushups
    • 10 Kettlebell Swings
    • 10 Sumo Squats with Upright Row
    • 10 Side bends (holding kettlebell) each side
    • 10 One legged deadlifts (holding kettlebell) each side
  •  Repeat the run, followed by the circuit two more times.  You will complete three runs and three circuits total.

photo 2-142See the post workout picture above.  I have to admit, because I’m pregnant, I do monitor my heart rate.  At times in this workout, I did take a second to reset (i.e. bring my heart rate back down).

photo 3-122Following the quick workout, we showered up, ate breakfast and hit the road for Chapel Hill.  What a beautiful day.  We were stuck in the visitors end zone section and directly in the sun.  I was overdressed and ended up getting some pretty serious tan lines. At least, I had good company!

photo 4-92Go Hokies!  After several tough games in a row, it was good to walk away with a win (and most importantly, bragging rights in the office for the year).  I ran into my good friend Ali, who is getting married next September.  How cute did she look?  You can even catch a rare glimpse of the baby bump!

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We grabbed food on the road all day Saturday.  I will admit.  We ate bad.  That’s what the weekend is for in our house though.  Without cheat days I would lose my mind.  However, with every cheat day comes the anticipation that a good workout is around the corner.  That workout happened this morning.  Denise Duffy was out of town, so I offered to sub the class after mine (meaning I was doing a double).  Hello fall!  Several people brought their workout inside this morning to join me for a warmer workout.  Great energy, which always makes class so much more fun.  Most energetic goes to the 8:30 crowd.  See the playlist below.

Screen Shot 2014-10-05 at 3.07.11 PMAlthough the day might have started out cool, it ended up being a perfect fall afternoon.  We took a family trip to Freedom Park.  My daughter was loving the swings.

photo 1-138I can’t get enough of her. She was also loving her dad.  As good as it is to get away, it is that much better to get home to see this smiling face.

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Out of Town, No Equipment Outdoor Bootcamp + Travel Update

As I mentioned in my prior post, I was out of commission from working out for almost a week.  I was forced to take time off because I was sick.  I was also under doctor’s orders not to go from couch potato back to my high intensity pace without a transition period.  Perfect.  We were headed out of town anyways to visit my husband’s parents in a rural town outside of Albany, NY.photo 4-68

Whenever I go out of town, I do research on local gyms.  There isn’t much in the town that my husband grew up in, so unfortunately, I was limited to two large generic gyms that were overpriced for a daily visit.  Fine.  The roads are less traveled, so I figured I would take advantage of using the short part of a cul-de-sac to do running intervals mixed with a bootcamp.  Total mileage came in right at two miles, just a tick under 35 minutes.

photo 5-34To give you an idea of how far I was running in between exercises, see the picture above.  There is a stop sign at the end of the street (approximately .06 miles from where I started).  This is a “stacking” workout, so after each run, I increased my reps.  See workout below:

  • 5 Pushups
  • Run to Stop sign
  • 10 Pushups
  • Run back to start
  • 15 pushups
  • Run to Stop sign
  • 20 pushups
  • Run back to start

After the last set of pushups, from the start, follow the same 5-10-15-20 sequence above with the exercises listed below, sequentially:

  • Lunge Step backs (5-10-15-20 each leg, 10-20-30-40 TOTAL)
  • Squats
  • Shoulder Taps (5-10-15-20 each shoulder, 10-20-30-40 TOTAL) – in a plank touch your opposite shoulder.  Keep hips square.
  • Pushups
  • Curtsy Lunge (5-10-15-20 each leg, 10-20-30-40 TOTAL)
  • Sumo Squats
  • Side Plank Hip Lift (5-10-15-20 each side, 10-20-30-40 TOTAL)

The runs should be moderate. Since I was trying not to push too hard, I jogged.  It is your choice.  Either way, your heart rate will get elevated and you will hit your entire body!

photo 1-105I mentioned that we were visiting my husband’s parents.  I plan to do an entire write-up on all of the delicious local food and fun as soon as we have a chance to get all of our pictures together.  In the meantime, I have included several sneak peak photos.  Enjoy!

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Family “selfie” in Saratoga!

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Enjoying downtown Saratoga!

Summer Chili Recipe + Easing My Way Back into Exercise

Since I have been sick, I have been living off a summer chili that my husband whipped up in the crockpot.  We really don’t have a recipe for a lot of the concoctions that we make in the crockpot, but this quick and easy meal that lasts for days is a perfect remedy for a sore throat (and honestly, a good detox – it will flush it out).  For this chili, we mixed the following ingredients in a large crockpot and cooked over low heat for 8 hours:

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  • 1 lb. ground turkey (cook before adding to crockpot)
  • 2 pounds hot chicken sausage (cook before adding to crockpot)
  • 2 – 16oz cans of diced tomatoes
  • 1 – 16oz can pinto beans
  • 1 – 16oz can black beans
  • 1 – Bag of corn (fresh from local farmers market) or frozen (no need to thaw)
  • 1 – Bag of peas (again fresh from local farmers market) or frozen (no need to thaw)
  • 3-4 Peeled, Sliced Carrots
  • 2 Chopped Green Peppers
  • 2 Chopped Onions
  • Several handfuls of chopped okra (uncooked)
  • 2 Chopped jalapenos
  • Lots of spices

photo 1When I say “lots of spices”, I mean don’t skimp.  You can even taste after six hours to see if you need to add more. This is a very low stress recipe.  If you omit several of the items above or substitute vegetables that you prefer, that is fine!

Easing back into my normal workouts

If you have been following my prior posts, you probably already knew that I came down with a very bad summer cold last weekend.  I have to say it pretty much knocked me off of my feet on Saturday.  The last time that I remember being this sick was before I was pregnant.  I ended up taking a big hiatus from exercise to try and catch up on some much needed rest and recovery.  This was clearly a sign that I had pushed my body just a little too hard.  I came back with a vengeance Wednesday night, in what was my first time teaching at Flywheel Charlotte since Saturday.  This is not a typical time for me.  I was subbing for the talented Matt Yost.  Thank you 6:30PM for welcoming me with open arms and energy!

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Teaching that class was just what I needed to get myself back into high intensity workout mode.  It is SO hard to come back from being sick.  You just feel weak and slow. With that in mind, on Thursday, I decided to set my alarm early to join the Females in Action (FiA) women for a bootcamp workout in the morning.  I needed some strength!  I haven’t been to a Thursday workout at AG Middle School in several weeks.  On Thursdays, the workout is titled “Thelma and Louise”.  The “Thelma” is the track workout going on simultaneously with the, “Louise”, bootcamp workout.

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We got some good mileage in (especially for a bootcamp)!  Good thing there are several areas at the campus to complete body weight exercises.  Between runs to different locations, we completed several sets of the following exercises:

  • Pushups
  • Lunges
  • Step Ups
  • Dips
  • Planks (wall, side and standard)
  • Abs
  • Bear Crawls
  • Wall Sits

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After numerous days off, I could feel the burn in my hamstrings and shoulders.  There were almost thirty other women there to keep me motivated!  I have to say that one of my favorite parts about the workout was catching up with women that I haven’t seen in a while.  One of the reasons that I love joining this group is because of the instant camaraderie that exists between everyone.

photo 4-58I wouldn’t have been able to ease back in, had it not been for the help of my mom.  Doesn’t it seem like moms always save the day?  It continues to amaze me how fast my daughter is growing.  My mom and I took her to casual dinner this week.  She will try all different types of food.  Messy, but fun!  Check out her new Charlotte Knights tee!

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“How Hard Could That Workout Really Be?”

I had a networking lunch this week with a colleague that I met through working in a similar business industry (real estate). The lunch ultimately had to do with business, but eventually turned into a discussion about fitness. It is very interesting how a formal business meeting can be turned into a casual lunch when two people can find a common ground talking about exercise. Upon developing our conversation around working out, the topic of the all-men’s workout group, F3, came up. Funny, because I had done FiA that morning (the female equivalent of F3).

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As someone who had never tried F3, the naïve soul asked me, “I mean how hard could that workout really be?” Ahem. My eyes must have gotten huge. Every time my husband gets home from working out at an F3 workout he is drenched in sweat and appears to eat everything in our pantry (if you didn’t know, my husband won the 2013 Men’s Open Carolinas Spartan Race). He isn’t exhausted after an F3 workout because he is out of shape. The caliber of men at these workouts (both professionally and athletically) and the quality of the workouts is incredible based on the fact that it is entirely peer led and FREE. If the reason why you haven’t tried FiA or F3 is because you don’t think it will be hard enough then you are crazy. You get what you put in when completing one of these workouts.

photo 2-93One positive to all workouts is that “backblasts” or recaps of each workout, at each location, are posted by the person that leads (“Q”) after every workout. Take a second to go on the website to see what a group did at a specific location the prior week. I guarantee you that you will be surprised.   I know that I was. As I thought about how to respond to that unexpected question, I decided the easiest way to explain the difficulty level would be to tell him about the intensity of the workout that I had done that morning. It was pretty simple and geared around a Crossfit workout (even written on a white board).

photo 1-92After completing all exercises, down the list and back up, we sprinted 200 meter repeats (again you get what you put in) and finished with some hip exercises. We even caught a perfect view of the Charlotte skyline as the sun was rising. I’m sure that several of the ladies saw me hunched over with my hands on my knees, trying to catch my breath after each sprint. I was sweating, my heart was racing and I felt strong. I got way more out of this workout than I would have gotten out of a run by myself around the neighborhood. In fact, as I was explaining the workout to my peer (who also goes to a Crossfit), I could tell I had him interested.