How Dr. Todd Miller got his sexy back

This following post is from Dr. Todd Miller who is a professor of Exercise Science at George Washington University Medical Center.  He joined Advocare's Science and Medical Advisory in early 2011 and decided to put the products to the test.  Along with his regular exercise routine and eating healthy, he add a supplement regimen of products in the wellness, trim and sports performance line.  He went from 19% body fat 9%, 18lb fat loss and 9lb muscle gain in 20 weeks which is very impressive.  You can see the results very clearly in the picture below...

As promised to many of you, this is the workout / diet / supplement routine that I follow. There are a million different ways to reach a goal, so please understand that is what I do, and not necessarily what I would recommend for everyone. Also, I would do something like this for about 3-4 months, and then completely change the Exercise, Frequency, and Intensity, so this is really only a snapshot of my yearly plan.

Exercises: 2 chest, 2 shoulder, 2 back, 2-3 leg, 1 abdominal
Frequency: M, W, F
Intensity: 4 sets of 10 reps to failure on all sets (including abdominal)
Cardio: 1-2 days per week for 60 minutes, preferably some type of interval training. I do high intensity interval spinning, as does Heather. I personally believe that cardio is the least important component of the program, so don’t feel bad if you get rid of it altogether.

Notes: Exercise should be multijoint movements whenever possible (e.g., a bench press is better than a chest fly). I did 2 sets per exercise while Heather does 1. I can’t stress enough the importance of recording your reps and weights. Yes, this means you have to carry around a notebook or something. If you don’t do this, I promise you your results will not be maximized. Always attempt to beat or at least match your loads and reps from the last workout. This is the only way to guarantee progress.

When you exceed your 10 rep goal, increase the load- 5 lbs for upper body exercises, 10 pounds for lower body exercises.

Change all of your exercises every 4-8 weeks. You will notice a plateau in strength, and at that time, change the exercises.

Notes on Diet:

For the sake of simplicity, I consume 1 gram of protein per pound of bodyweight, and try to keep my caloric intake around 2500-2600. However, I don’t count any vegetables or fruit toward my caloric intake (too much trouble), but I eat a lot of them. Avoid processed and high glycemic index carbs. This does not mean you’re on a low carb diet. You can calculate your caloric need by using the Harris Benedict Equation, found here: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

You can also track your food intake (if you want to) using www.fatsecret.com This is an easy way to track protein and calories. Download the phone app so you can scan barcodes and search popular restaurant menus.

Advocare Supplement regimen:
Wake up and drink a Spark, take MNS yellow pack and 5 catalyst
30 minutes later have a Meal Replacement Shake and 2 MNS white packs
Preworkout: Muscle Fuel and Muscle Strength (also make sure you’ve eaten some protein within the hour prior to working out)
Postworkout: Post Workout Recovery (Immediately)
Pre lunch: MNS yellow pack
Mid afternoon: Spark & 5 Catalyst
Hour before dinner: Slim

I’ll also throw some other things in there from time to time (muscle gain, mass impact), but the list above is the stuff I won’t go without.

"I am deeply impressed with the devotion to excellence and the strong commitment to health awareness and education that defines AdvoCare. This guarantees that the nutritional needs of athletes and non-athletes are met safely."


GET WHAT DR. TODD MILLER USES FOR SUPPLEMENTS AT WWW.REPADVOCARE.COM

Post- Turkey Day Workout

Enjoy yourself on Turkey day then get right back at it tomorrow with a great workout that only requires your body weight and about 20 minutes.

10-20-30 reps of 4 different exercises

-push-ups

-squats (hip crease below knee crease)

-alternating v-ups (each leg)

-burpees

Ready....set....GO!

Record your time and post below!

Running is Not a Beginner's Exercise

I come across a lot of people that tell me “I haven’t exercised in a long time but I picked up running a couple times a week” or (I love this one) “I started training for a half marathon to get back in shape.”  More often than not that is also followed by “but I'm having knee problems" or "I got shin splints,” or something of the sort.

I’ll repeat the title of this blog post….running is NOT a beginner’s activity.   Each time your foot hits the ground, you are putting 3-4 times your own body weight of stress on your joints (This is 450-600lbs of stress for a 150lb person).  Of course everyone is different and everyone has a different grasp upon the knowledge of his or her own body.  But in my experience, the mind-body connection for most people has been lost somewhere in the countless hours sitting at a desk, watching TV or just complete lack of movement in general.  If you’ve been a runner before, an ex-athlete or just have a great awareness of your body and know when to back off and when things don’t feel quite right, then I am not necessarily talking to you in this article (although I believe my upcoming recommendation still holds true).  If it’s been 6 months or more since you’ve regularly exercised and/or you are 20 or more pounds overweight, then I highly suggest holding off on the running routine until you have complete at least a month of body weight, low impact strength training followed by a gradual increase of plyometric activites (like burpees, squat jumps, speed skaters).  At Boot Camp U, we start everyone at his or her own level.  Since we do most exercises for time, this allows you to do every activity at your own level and pace.  We can modify all activities to your own fitness level as long as you communicate your fitness level and/or any injuries to your trainers before the first class.  Every single high impact exercise has a low impact modification.

So to sum it up, before you throw on your Asics, head out the door to start your exercise journey, please consider starting with some low impact strength training such as (squats, push-ups, lunges and LOTS of core exercises). This will help you build up leg, hip and core strength so that you have a strong enough base for running.  Muscles are your body's "shock absorbers" so make sure you have strong enough ones to keep the stress off your joints.

Do diets "work??"

Ok, I must rant a little on diets.  Do they work?  Most of them....YES!  (yes, my answer was affirmative).  Let's ask that question again in a different manner.  Do they work long term???  Most often....NO.

My point?  Well, let's take the Atkins Diet specifically.  Does it work?  Well, that depends on how you define the word "work."  If by work, you mean lose weight?  Then your answer is YES.  The diet is designed to put your body in to Ketosis which is when the glycogen level in your liver are depleted.  This then causes your body to to use fatty acids as an alternative form of energy (it will usually pull from the glycogen stores in your cells).  So by design, this diet does exactly what everyone seems to want.  Weight loss (more specifically fat loss).

If by "work" you mean healthy?  Then I say NO.  In my opinion, if you are not going to do something long term....why do it?  Should you do the Atkins long term?  Absolutely not (again, in my opinion).  Your body NEEDS carbohydrates and the Atkins diet has been shown to put a lot of stress on your liver.  One of my grad school professors used to always say "fat burns in a carbohydrate flame."  You need carbohydrates to burn fats healthily.

To further my point, I have a client that is currently doing the Atkins diet (not by my recommendation) because he's done it before and it "worked."  Not sure how long ago it was he did it but he has since put the weight back on and is using it again to lose weight.  Since he started, he has done about half as much during the workout as he used to.  Constantly stops to catch his breath.  Is dizzy and needs breaks often. That should be a sign right there.

The other point I'd like to talk about with weight loss is....what KIND of weight are you losing.  Not all weight is created equal.  Remember, your body has lean muscles mass weight, bone weight along with fat weight.  Some weight loss diets (especially very restrictive ones) cause you to lose a little of the "right " kind of weight (fat) along with some of the wrong kind of weight too (muscle).  There is almost never a case in which you want to lose lean muscle mass.  And if your diet is restrictive, doesn't include enough protein and you aren't eating the proper amounts often enough, your body will break down your muscle to use for energy. Not good.

You wanna know what diet works?  ......ALL the time, for the rest of your life, and provides the right amount of fuel for activity and exercise?!?!?!  A "diet" that focuses on eating the right things to keep your metabolism up.  That is the healthiest way to burn fat.  You should shoot for a complete and balanced diet in that is protein-focused (but still includes good carbs) which your body gets the right amounts of vitamins and nutrients from clean foods.  These foods should be unprocessed, not packed with preservatives and as close to their natural form as possible.  If you are not getting a complete amount of vitamins and nutrients from these foods, then add supplementation to fill in the gaps (and by supplements, we means vitamins, nutrients and protein....not fat loss pills).

Do you guys have any thoughts on this?  I know there are differing opinions and even research showing both sides of the story.  This is just my opinion.

~Coach Robyn

Love Your Muscles...

Check out this video to see why I was so sore last weekend.  It's from the event I went to called Barbells 4 Boobs benefitting Mammograms in Action.

It's really fun to throw heavy weights around :-)  I hadn't really done a clean since my days as a college athlete.  Not because I don't like it, but mainly because it's not often you come across a barbell and some weights.....especially when you refuse to purchase a gym membership.  Barbells run rampant at Crossfit Boxes so I am going to hang out there a bit more.  My 90-Day goal of gaining lean muscle mass requires proper action to achieve it (just like reaching any goal).  If I remain doing body weight activities, it will keep my cardio up and I will MAINTAIN muscle mass.  But if I am looking to increase muscle mass, then I must INCREASE LOAD.

The same goes for all of you guys.  If you have been brining out 5 lb dumb bells to boot camp and the exercises aren't as hard as they used to be, that's a good thing because your muscles have adapted (gotten stronger).  But keep increasing that weight to keep increasing your results.

So why would you want to increase your lean muscle mass?  Good question.  A few reasons.  Muscle drives your metabolism, fat does not.  So if you want to burn more calories, then you need more muscle.  Muscle also takes up 3 times less space than fat does.  So if you want to be smaller, then you need more muscle.  CHeck out this pic below for a visual.

But remember, you can't just build muscle with exercise.  A bi part of growing, building and repairing muscle is your nutrition.  Make sure you are eating protein-focused meals and snacks throughout the day.  If you are not getting 100 grams of protein with the foods you are eating, consider using a protein shake to help meet your body's requirements.  Also, consider an amino acid supplement.  Amino acids are what your body use to make protein.  I have increased my Catalyst (amino acid) intake and can tell a big difference.  It may sound strange but my skin feels tighter and I look more tone.

At the end of this month, I will do a one month check-in and see where I'm at as far as body fat %.  I am curious to see what my change is so far.  Thanks for reading and feel free to leave a comment below!

Don't Forget to Dream a Little....

So I will get to my 90 day challenge updates here at the end but I had something else on my mind.  Last week was a rough week for me.  Lots going on...good, bad, stressful...the whole she-bang.  I think I felt every emotion in the books this week. Everything going on led me to do a lot of thinking.  I tend to think and analyze on a regular basis (some times too much) but I tend to do so even more when something is bothering me.  Anyway, I was thinking about what I do for a living (which also happens to be closely tied with my personal life as well).  I love what I do.  And it might sound like a complaint that I work every waking hour but it's not.  It's the nature of my profession and I love that I get to do what I am passionate about and get to surround myself with amazing people. Every waking day is an opportunity for me to impact someone's life in a positive manner.  Doesn't get any better.

I digress..... So when I analyzed what I do every day of my life and what things make me a good entrepreneur, what things I can improve upon, what things I do well, what assets I have, etc....  I realized that the most important thing I have going for me is that I am not afraid to dream.  Not only am I not afraid to dream.....but I am not afraid to chase after my dreams. When I want something, I go after it.  Not in a malicious manner and without knocking down everything and everyone in my path, but I go for it big time.  I don't let much stand in my way. I dream every day.  Sometimes they change, sometimes they evolve, sometimes it's more of a "vision,"  but I am always thinking about what I want, what I'd like my future to look like, what makes me happy and then ultimately....HOW do I achieve that? (<------ that is the most important step!)

I could probably ramble on but I doubt you all wanna hear it :-)  It's just been one of those weeks where I feel like my decisions and actions could affect the rest of my life.  I LOVE LOVE LOVE having control over my life and my career and having choices/options are good.  But some times they are scary. So this leads me to my conclusion and my favorite quote that I try to live by..... "FEEL THE FEAR.  AND DO IT ANYWAYS."

So I encourage all of you to dream a little.  And don't just dream to dream and then say "well, it won't ever happen" or "well it would be nice if that maybe happened....some day...."  Make it a realistic, obtainable and concrete dream and then start making steps towards achieving it.  Even small ones...

90 Day Challenge Updates for the week:
-Eating is SPOT-ON.  I had a cheat day where I had some pizza and a beer (and consequently paid for it), but other than that, it's been lots of protein, lots of veggies, fruits (trying to incorporate more), and nuts.  I've been good at staying away from wheat, soy and dairy (minus the pizza).
-Exercise - not as much as I would have liked.  I could give the "too stressed out excuse" but it's not a good enough one.  Honestly, I wasn't mentally motivated at all for a few days.  However, I turned it around and the end of the week.  Friday was my first chance to relax all week and after kicking it for a few hours, I decided that going for a run to clear my mind would be fun.  And it was.  Then today I did a crossfit workout which was 30 clean and jerks with 65 pounds for time (5:15).  Great overall body workout using every muscle in the body.

~Coach Robyn (written 10/15/11)

90 Day Challenge - Coach Robyn's Goals

You know, I was thinking about this yesterday as I commenced my 90 day fitness and nutrition challenge.  Most people go into the last 2-3 months of the year with the mindset of just "letting go" until January 1st.  Most people do not have the mindset of creating new goals, staying on top of their workout routine (or maybe even increasing it), not falling into the trap of over indulging at holiday parties, etc as we get to the latter part of the year.  Well, it really comes down to the fact that your body NEVER takes a holiday.  It still requires the same love and attention (aka nutrition and exercise) that it did on January 1st, the same attention that it did when you decided you wanted to look good in a bikini for summer and the same attention it needs when you committed to being a healthy example for your kids or others around you.  It dawned on me today how strange it may be to set out to achieve quite possibly the most lofty physical goals I have set out to achieve for myself since the days of being a college athlete.  Which is funny because even then I didn't really create my own goals.  I just worked hard at the goals set out for me by my coaches and training staff. So now I'm on my own to fend for myself.  The owner of a fitness business who has admittedly not been on top of her workout routine (at least on regular basis) since starting Boot Camp U Austin.  This may surprise you for many reasons but most people are surprised because of one main reason......I look no different today than I did two years ago.  Well, the reason for this is that I have stayed on top of, and even improved on, my nutrition.  I have continually cleaned up my diet over the past two years and in the past year's time, have added Advocare supplements to my nutrition routine.

Having said all this, I am still not satisfied.  Not with the way I look but with the way my body functions.  I have nagging knee issues that, I believe, are a direct results of my lack of regular strength training in the past 2 years.  I just don't feel functionally strong for what I do and for what I know my body is capable of.  It's time to change.

This is one of the reasons that Coach Kim Kravanya and I have decided to take on this challenge.  We decided that we need to stop SAYING and TALKING about the things we want to achieve (how many of you out there find yourself saying "I should do this" or "I should do that..." over and over) and just do it!  We are putting ourselves out there to you guys in order to hold ourselves accountable, to show you that we, too, are human and to also teach you that in order to obtain your goals, you need to write them down.  And don't forget to tell others.  Write down WHY you are doing it (because if your WHY is strong enough, you will do whatever it takes) and what you will do to get there (your plan of action).

Ok, so here are my 90 day goals:
- Increase my lean muscle mass by 5-7lbs
- Decrease body fat % by 2%
- Completely clear up digestive issues
- Decrease or completely eliminate knee pain (I would like to run the Austin Half Marathon in Feb 2012)
- I will foam roam and stretch daily

How I plan to achieve this:

Exercise
-2-3 days a week of strength-training focused exercise (For me, this will mean a boot camp style workout.  The same as you do, with increasing weight as time goes on.  I will be doing the same exercises with 10, 15 and 20lb weights.)
- I will attend at least one crossfit class at (like the ones at Crossfit Texas) per week
- Run at least once per week
- I will also add some cross-training activities to my routine like Mountain biking, trail running, SUPing, kayaking, hiking and Yoga

Nutrition - Foods
- I will concentrate on a very protein-focused diet (getting at least 100 grams per day)
- Drink at least 100 oz of water daily
- Eat very clean diet that is focused on eating foods that are as close to their natural form as possible
- Reduce Dairy, Wheats, Soy, Refined Sugars (I eat very similar to Paleo)

Nutrition - Supplement Routine - using Advocare Nutrition Products
-Spark, Catalyst & Thermoplus every morning with my first MNS MAX 3 vitamin pack
- 15 minutes later a Meal Replacement Shake (24 grams of pre-digested protein and 24 grams of time-released carbs that don't spike your blood sugar)
- mid-morning snack (I shoot for about 15 grams of protein in this snack)
- Second packet of MNS MAX 3 vitamins before lunch, third and fourth packet after lunch (lunch I try to get 30-40 grams of protein)
- Another Spark and Catalyst mid-day (3:00ish)
- Muscle Gain Protein shake (25 grams protein per serving) before boot camp or PM training
- Protein focused dinner with limited carbs (mostly from veggies, shooting for 30-50 grams protein)
- After dinner, I take Omegaplex (omega 3s and 6s), Joint Promotion and Probiotic Restore
- Before bed, I take Night-time Recovery

Nutriton - Workout Supplement Routine - Using Advocare Nutrition Products
- Pre workout- Spark, Catalyst, O2 Gold and Rehydrate (I add Mass Impact if strength training, Arginine Extreme if it's a cardio workout)
- During workout - Rehydrate
- After workout - Post-Workout Recovery shake

I will also be going to see Dr. Dave Cohodes at Redline Sports Therapy so that he can make sure that my body is prepared for battle as well as recovering properly. I love going to him because he isn't focused on one body part solely.  He works on my knees when needed, sometimes my shoulders, my IT band, my calves, etc.  He treats my body as a WHOLE and since our body works synergistically, I believe that is the way it should be.

So anyway.....those are my goals and how I plan to achieve them.  Feel free to follow my journey, encourage me and ask me questions along the way to keep me on track.  YOU are the ones that inspire me to do this.  I get to see how hard you guys work day in and day out.  So thank you!

Coach Robyn and Kim's 90-Day Challenge

Hey Guys!  Coach Robyn and I are pumped to start a 90-Day Challenge to help us reach our own personal health/fitness goals.  While we may have different goals (coming soon!), we will both be using the same format to help us reach those goals.  Format = protein focused diet, exercise and Advocare nutrition supplements!  We will be updating the blog regularly to document this journey and help us stay on track. 

Follow us for the next 90 days for updates on what we are eating, the supplements we are taking, our exercise routine, plus much more! 

Measurements (9/30/11)	Robyn	Kim
Chest	34.75	32
Bust (on / below)	32.5 / 28.5	33.5 / 28.5
Waist & Indent	32 (1 “ below Belly Button)	32.25 & 26 7/8
Hips	38.5	37 7/8
Thigh (upper & mid)	20.75 (mid)	21.5 / 20
Calf	14	13 7/8
Arm (right, left)	10 / 9.75	10 5/8  & 10.5
Weight / BF %	141.8 / 18.8	140. 4  / (coming soon)

If you would like to take a 90-Day Challenge of your own, just let us know! Let’s finish 2011 and head into 2012 looking & feeling better than ever!

~Coach Kim K

DELICIOUS SPARK PIE!

You work hard at boot camp.  You deserve a treat some times.  Try Spark Pie!

Muscle Gain/Spark Pie Ingredients

Muscle Gain SPARK Pie Recipe

2 Pkgs. or 2 scoops Advocare Mango-Strawberry Spark

1/4 C Water OR any fruit juice

1 Sm Pkg. Strawberry Jello (or Jello of Choice) 

2 1/4 C Vanilla Greek Yogurt (0% Fat) (make sure it's the kind with 20+ grams of protein per serving)

1 ~ 8oz Cool Whip

2 Scoops of Advocare Vanilla Muscle Gain 

1 Low-Fat Graham Cracker Crust or the Mini/Individual Graham crust are great! 

Directions:

Microwave 1/4 water or juice to a boil. Stir in Jello, and SPARK until dissolved. Add and stir in Greek Yogurt and Muscle Gain. Fold in Cool Whip then pour into Graham Cracker Crust. Refrigerate 4 hours or you may freeze....Taste Amazing and Kids love it too! 

We added some fruit on top to make it pretty and add great flavor!  We also made another version with a chocolate crust.  Used Cherry Spark with Cherry Jello,   Chocolate muscle gain and chocolate cool whip. Then sprinkled crushed dark chocolate pieces over it  Also very delish! 

This is a great substitute for a traditional dessert.....especially when you're on the 24-Day Challenge! Nutrition can be fun!

POWER PANCAKES! A GREAT START TO THE DAY...

POWER PANCAKES

~1 cup oats (non-instant)

~1 cup egg whites or 3 eggs

~2 scoops of Advocare Muscle Gain or one Meal Replacement Shake (24-25 grams of protein)

~ 1/8-1/4 cup vanilla unsweetened almond milk or coconut milk

~ a little vanilla extract for more flavor

yields - 2 big pancakes, approx 20-25 grams of protein per pancake

Poured about half into skillet and sprinkled some cinnamon on top. Then when I ate it, I put peanut butter on top (almond butter would be fabulous as well).  When you aren't on the cleanse, drizzle a little honey or agave nectar on top! 

Quick 15 minute Workout

Low on time? Can't make it to Boot Camp? Want to try something different?

Here is a quick 15 minute workout utilizing 3 full body moves. The workout will be quick yet effective.

First, we need to warm up with 5 minutes of dynamic movement.
30 Seconds of Each:
- Jog (in place or back and forth)
- Jumping Jacks
-High Knees
- Squats
-Butt Kicks
- Arm circles (full range of motion forward & backward)
-Jumping Jacks
-Push Ups
-High Knees
-Jog (in place or back and forth)

The Workout

1 minute on each move. Completion of all 3 exercises = 1 set. Goal is to complete 3 sets.

1. Sumo Squat with Lateral Raise

2. Cobra Plank

3. Burpee to Shoulder Press

Ranges of Difficulty
Easy- No weights, > 1 minute of rest in between sets
Moderate- 5-8 lb weights, 1 minute of rest in between sets
Challenging- 10 lb weights, < 1 minute of rest in between sets

Finish with a cooldown consisting of some static stretches for the entire body. Sample cooldown 

Look for more fun facts and workouts to come from Boot Camp U! :)

~Coach Kim

Workout - Crazy 4's

Crazy 4’s -

BRRRRRRR! Due to the cold weather and boot camps being cancelled for the week, here is a workout you can do on your own at home or in a gym.

Pick any four exercises (with equipment or without) and you are going to run through each exercise doing ONE rep at a time.  It may seem a little silly but what this does is create a little more of a cardio workout because you are constantly moving and confusing your body (there might also be a little mind confusion going on as well :-) ). 

This workout is very adjustable so if you would like to focus a little more on strength, then do anywhere from 4-10 reps of each exercise before moving to the next.  I personally think that the lower the number, the more fun and “crazy” it is.

Also, try to pick exercises that use the full body and then try to put the exercises in order so that you have to do the most amount of moving.  For example, do an upper body exercise that you do in core plank position followed by a leg exercise you perform while standing.  Going from core plank position up to a standing position adds some extra calorie burn!

Here’s an example of the workout:

Exercise 1 – Split Squat Jumps (do 1 each leg)

Exercise 2 – Push-up (make it fun and do a power push-up where you lift both hands off the ground)

Exercise 3 – Squat Jumps (start in squat position, jump up as high as you can and land back in squat position – to make it more difficult, after you complete your push-up, come up to squat position by doing a pop-up.  A pop-up is where you start in core plank position on your hands and you jump your feet up  to where your hands were.  Of course, this means you have to lift your hands.  You should end in a squat position).

Exercise 4 – Up-Down (from the Squat Jump, put your hand down and jump your feet out to core plank position.  Then go down onto your elbows and back up to your hands

After Ex 4, go right back into Ex 1 which is split squat jumps…..

Try to do 10 rounds without stopping!  Then repeat anywhere from 3-5 times. Now, I am going to test you to see whether you guys did your homework.  I want you to email me at robyn@bootcampUaustin.com and tell me which 4 exercises you picked and how the workout went.

Workout: 12 Days of Christmas

Hey All!

I hope your holidays have been FABULOUS!  Since we are off this week from boot camp, I wanted to make sure to post a workout.  We did this one last week called the 12 days of Christmas.  The best thing about this workout (and most of the ones I post) is that you can pick whatever exercise YOU want to do in the format given.  With this one, for example, you can choose any 12 exercises you want.  I would always recommend as many full body exercises you can as well as alternating lower body, upper body and core focused exercises.  So try not to do push-ups, presses and up-downs all in a row.  You will be more efficient if you let a muscle group "rest" while you work another muscle group.

Here the format (with exercises I have chosen) and if you know the song "12 days of Christmas," it is done just the same:

1 - inchworm w/ push-up
2 - squat and press
3 - side planks
4 - pop-ups (start in plank position and "pop up" to a squat
5 - run up and down your stairs at home (or pick some other form of cardio that works at your home or park or wherever you are doing the workout)
6 - pull-ups (or another type of "pull" exercise like rows)
7 - wall sit and press
8 - skydivers
9 - split squat jumps (each leg)
10 - bent -over tricep extensions
11 - squat jump with dumb bells
12 - Burpees!

So this is the format.  Do the first round (one inchworm).  Then do the first and second round (one inchworms and TWO squat and presses).  The next round, add THREE side planks on each arm (add dumb bell for difficulty):

1
12
123
1234
12345
123456
1234567
12345678.....
all the way up through 12 rounds! (you can choose to go "backwards' thorough this if you want as well)

TIME YOURSELF AND POST HOW LONG THIS TAKES YOU!  I am curious since we didn't quite get through it all in the 40 minutes we had at camp.... Just make sure you WARM UP and STRETCH afterwards....

See you ALL JANUARY 3rd at a location near you!

Resolutions

res·o·lu·tion

   

[rez-uh-loo-shuhn] 

–noun

1.

a formal expression of opinion or intention made, usually after voting, by a formal organization, a legislature, a club,or other group. 

2.

a resolve or determination: to make a firm resolution to dosomething.

3.

the act of resolving or determining upon an action or courseof action, method, procedure, etc.

4.

the mental state or quality of being resolved or resolute;firmness of purpose.

5.

the act or process of resolving or separating into constituentor elementary parts.

6.

the resulting state.

7.

Optics . the act, process, or capability of distinguishing between two separate but adjacent objects or sources oflight or between two nearly equal wavelengths. Compareresolving power.

8.

a solution, accommodation, or settling of a problem,controversy, etc.

I am 29 years old and I can't say that I've ever made a New Year's resolution in my life.  I guess I am different than most people (and no, this isn't the first time I have realized this) but I have never believed in saying things.  I believe in doing things.   Yes, words are very powerful when spoken, written, sung, etc but I am an action girl.  Don't say you are going to do something, just complete the steps you need to in order to accomplish the goal you set out to do.  Simple as that.  Being in the profession that I am, I hate to see the NY resolutions of getting in "shape" and "losing weight" result in overpacked gyms in January and ghost towns in February.  I commend these people for doing something because it's better than nothing but the major resolutions like losing weight, being healthy, getting out of debt, spending more time with family, TAKE TIME AND EFFORT!  You have to work at them.  They don't happen over night.  They don't happen because you get lucky.....they happen because you set out goals for yourself, stick with them through hard times, and continuously strived to better yourself and do what it takes within your means to do what you say you are going to do.  Don't just let life happen to you....create your own life.

Well, I rambled there and got "off the beaten" path but basically my point is this year, instead of making resolutions......get out a pen a paper, set realistic goals in different areas of your life (career, finances, personal, etc) and then determine what steps you are going to take to achieve them.  It wouldn't hurt to tell everyone you know what your goals are or to create a "team" of experts, friends, family, whoever to help hold you accountable.

If you know that every year you buy a years membership to the gym only to use it 20 times all year, then SAVE YOUR MONEY!  Try a boot camp, yoga class, running group instead.  And don't go with the cheapest service.......go with the one your are most likely to stick with.  I can't think of anything more important to invest in than your health. If you want personal training, boot camp or nutrition advice, let me know. Email robyn@bootcampuaustin.com.  I can help you or I can refer you.

So what steps are you going to take to accomplish your goals next year???