Weights Wednesday was so much fun!

AM Boot Camp - We got off to late start [sorry again you all] – so I knew I had to powerhouse them through in order to get some sweat action and calorie burning. We did a quick warm-up and then right into our group workouts. Inside’s rep workout included: running high knees, KB swings, push-ups, plank hold, jumping jacks, burpees, and squat jumps. Outside’s group did suicide runs with bear crawls intermingled. Then we finished it off with some abdominals & stretching. Heart rate monitor, caloric burn = 680 calories

KB2 – I should lable this workout as a SWEATY MESS. But the sweatier, the better. We warmed up together utilizing different forms of jumping jacks and jump rope to get the blood flowing. Then keeping with “Weights Wednesday” – I created a few exercises that included weights, punching & kicking. After the weights portion – I had them complete a 5-minute fat blast that I call: MAX HEART RATE workout. It included:

• 20 seconds running high knees
• 20 seconds push-ups
• 20 seconds running lunges/mountain climbers

I put this on repeat – and they went 5x through (or 5:00 minutes total). We followed up with a run around the block and then broke into our respective groups (everyone partnered up). We had a KettleBell crew, and a Mitts/Punching crew then after 5 minutes, we switched up and went again. I’ll be investing in additional mitts for next week so we can get a full on punching and kicking match going on next time, as well as, encouraging the ladies to get hand wraps or wear workout gloves to protect the knuckles. Heart rate monitor, caloric burn = 780 calories

PM Boot Camp {Special: Oh my.. Pumpkin Workout} - One of the biggest things that I pride Fit For Fashion on is the idea that we try to make things fun and entertaining – where as, your basic gym is just that … basic. We had a few people bring in a good sized pumpkin to class and utilize that during our relays and activities to give a good workout. Jess led the class through indian runs, relays and group-abdominals at the end. Estimated caloric burn = 600-650 calories

We had over 40 people attend our classes today – and you all did awesome! Please let us know what you loved & what you didn’t love so much so we know how to make the workouts better for YOU. Email: FitForFashionStPete@gmail.com.

xo

Welcome to our Mondays – where the workouts are intense & motivation is high. It was the first day of our “7-Day Challenge” – and we had to go through the day without any meat products!  Everyone did so awesome. We had over 20 people participate in the meatless challenge. Some found it difficult, while others are vegetarian or vegan 24-7 so it was just a normal day for them. Either way, it was a good way to start off the 7-Day challenge that will get us through the end of the October!

Now onto the workout …

Bikini Blast Boot Camp is known to be the hot spot for sore legs, sore glutes and just an all over sweat bash. Yesterday proved to be no different. With around 2-3 miles of running intermingled into the workout, we had a relay-type of setting including:

~Sprints

~Jump Rope

~Jumping in & out of tires

~Frog Leaps

~Kettlebell Swings

~Running

~Bear Crawls

(on repeat – just like your favorite workout song)…

We finished it up with some indoor weight-training & intervals of cardio to keep the sweat pourin’. There was no escaping the burning muscles & deep breathing. It’s what makes Bikini Blast what it is.

12 Kicka$$ participants: Maritsa, Renee, Raquel, Yira, Dina, Jess, Katie, Laura, Robin, Alli, Holly, & Jackie – how are you feeling today?

Sweat really is fat crying. Adios fat.

Here’s a few tunes to add to your iPod or mp3 player to get that motivation moving:

• TNT. Hot Gyal.
• D-Block & S-te-Fan. Rockin’ Ur Mind.
• D-Block & S-te-Fan. Music Made Addict.
• Nero . Me & You (Kamuki Remix).
• Noisecontrollers. Gimme Love.
• Two Fingers & Sway. That Girl.
• Chuckie & Hardwell ft. feat. Ambush. Move It 2 the Drum (Addicted to Bass Edit).
• Afrojack. Funk With Me (Original Mix).
• LMFAO. Put That A*$ to Work.
• The Party Squad. Pull Up.
• Body-Shock. Percoloco.
• Major Lazer. Bruk Out (Buraka Som Sistema Mix).

Woo-hoo, so stoked that it’s Friday and you’ll be in love with today’s workouts.

AM Boot Camp – .. oohh the colder weather held a few people back from attending (wa, wa, wa) , but we still managed at least 10 ladies braving the chillier weather. They have begun to call Fridays our “punishment”, but really, I just know what happens on the weekends (bad food, drinks & no workouts) – so I get so pumped to introduce harder things!

We started off with our Warm-Up which included runs, jump ropes, and true-styled Burpees (with the push-ups). Then I opened up the area for everyone’s “favorite” exercises. I say that sarcastically, because I made sure to include all the exercises that everyone hates, but their body loves. They had to complete them in no particular order (which is very different from the other days) but they had to complete the exercise in it’s entirety before moving on to the next one. Some of the exercises included: bear crawls, running with the 20lb weighted vest, 290lb tire flips, battle roping, glider climbers, TRX Suspension squat jumps, incline pull ups, dumbbell thrusters, kettlebell swings & more!

Holly, Diane, Yira, Sandra, Karina, Jenny, Teresa, Abby, & Ismary, NOW you’re ready for the weekend! Enjoy!

PM Happy Hour Pilates – The workout is pretty much created for tonight’s class. I’ll be adding in a few new moves. We’ll be doing rounds, like we did a few weeks ago. But making sure I have it written on paper so we don’t forget any exercises. I always look forward to this class! See you on the mat!

Personal Training Notables for the Week:

T.P. — GREAT enthusiasm even though she can’t run currently (in the middle of an injury) NO EXCUSES PEOPLE! We did an all-over body workout – really focusing on heavier weights & getting in some unconventional training methods using the tire, the battle rope, and more. Rows on the bench were in perfect form. We have to get her “cardio” up utilizing weight training – so we switched up the heavier weights at times for her to get in fluid & fast motions.

A.C. — Smith machine love. We really focused on the upper body (primarily the back) – for lat pull downs and a bunch of different types of rows. We did some punching with the mitts to get the heart rate going and fat burning going. Strong and solid punches. Great form on the lat pull downs, which she just about dominated. Will be increasing the weights next time around to add intensity.

M.S. — Did some basic assessments to get a good idea of where we stand. 2nd PT included a mixture of exercises, I introduced the gliders to her (pure love, I’m sure) and then she completed a round of exercises: 10x dumbbell thrusters, 10x burpees, 10x sit-ups (repeat 3x total). 3rd PT (today) will be including some upper body weights & cardio intervals {TM, Arc, Bike} — looking forward to seeing how her body reacts.

Meatless
Monday

Drop the meat and get in plenty of vegetables
and fruits along with eating protein sources such as: nuts, legumes, beans
& whole grains.

Two-A-Day
Tuesday

Get in two solid workouts to make for a
perfect “two-a-day”. They don’t need to be the same workout twice. Switch it
up. Cardio in the AM with weights in the PM or reverse.

Weights
Wednesday

Make sure to get in the weight training today
– and we’re not talking about 3 to 5lbs dumbbells – lift some heavy weight. In
the studio? Bring your pumpkin to Boot Camp!

Thoughtful
Thursday

Post the following: something you like about
yourself, something that you aren’t the best at but you’re getting better,
someone who has impacted your life & a quote that gets you through the hard
times.

Fearless
Friday

No fears allowed today, so do something you
wouldn’t normally do. Like: talking to a stranger, calling an old friend or
something fitness wise: taking a new class, trying a new machine in the gym,
increasing your machine weight or running farther/faster.

Suck-down-the-Water
& Shop Saturday

Suck down the water (at least 2L of water)
and then shop for something nice for yourself. Whether it’s something fitness
related or a nice outfit that makes you feel good – do it because you deserve
it. Just make sure to never reward yourself with food – because you are not a
dog. You’ve come so far, don’t ruin it now.

Sweat-with-a-Friend
Sunday

Grab a family member or friend and get in
some sweaty exercise routines. Go for a jog, attend a class, do something that
is fun and breaks a sweat!

www.facebook.com/FitForFashion
/  bekahdarling.tumblr.com /
www.FitForFashionStPete.com

Great classes throughout the day & night.

AM Boot Camp – This class was non-stop. From the warm-up with running 1.5 miles to inside the Studio, the goal was for everyone to be moving from one exercise right into the next. The AM classes have really shown many progressions. I can’t wait to utilize more equipment for them in the winter months. We’ll be outside more & lifting heavier and doing faster drills.

I love my AM crew!

Tim & Joey – both down in body fat percentage!

Karina & Jenny – amazing losses so far, they have both reached their goal body fat % and are within 1-3lbs from their weight loss goal

KB2 – 12 kicka$$ ladies showed up. We started late because of measurements, so I had to push PRETTY hard right out the gate. We partnered up and had 4:00 minutes of drills using the hand mitts while the other 6 ladies did 10x KB Swing, 10x Burpee, 10x Push Ups & repeat. We did the Painkiller workout (approximately a total of 65 burpees with running high knees in between) – which I know everyone just loves! (Ha, Ha!) Then within our partners, we did some jabs, high knees along with a plyo circuit and more KB action. Loved watching the sweat bead down during those jumping jacks with punches!

Heart rate monitor calorie count: ~780 calories

GREAT job ladies! Mari, Renee, Liz, Sandy, Alli, Robin, Claudia, Jackie, JoAnne, Min, Laura & Katie

PM Boot Camp - Poor Jamie still has the hurt shins, so we had to arrange for the class to be more inside than usual. Even though the weather was nice, however, it worked out because the door was open, and we hit the weights. We did 3 set Tabatas, utilizing: dumbbell thrusters, squat presses, burpees with dumbbells, overhead tricep extensions & then either bicep curls into shoulder presses OR front/lateral raises. The goal was that SET 2 and SET 3 had to be better than the previous SET. Kathy was the only one who missed one repetition in the first Tabata Cycle, her punishment? 5 Burpees. After I awarded her the punishment, no one else had a slip up. Amazing how a little scare tactic could work!

Great overall class! Ryan, Kathy, Rachel, Jamie, Ashley & Dina

We will begin to post pictures to keep everyone in the loop and to check out some sweet moves.

xo,

Bekah

Are you ready to show off your hard work? Join us on June 11th, 2011 for our 3rd Photo Shoot!