2,011 Repetition Workout

What’s the point? To complete it in it’s entirety.

Those in the LBD Contest will receive 5 extra points towards their overall score for completing it.

You have until March 1 to come into the studio and complete it.

Want to practice?

100 Burpees

100 Jumping Jacks

100 Sit-Ups

100 Squat Jumps

100 Tricep Dips

100 Step-Ups onto 300lb Tire

500x around Jump Rope

100 Walking Lunges

100 Prisoner Squats with alternating front kick

100 Push-Ups

100 Side-to-Side Toe Taps

300 Gliders

200x around Jump Rope

11 Tuck Jumps

ENJOY! xo

We do Tabata Training often in our Boot Camp workouts because it’s my hope that you’ll be able to transform it into your home workouts as well on days when you can’t make it into the Studio. Granted, it’s a lot easier to perform the exercise to your highest intensity when you have me yelling to keep pushing or when you have other people around struggling, yet sucking it up and doing it anyways along with you. So, here are four Tabatas and some explanation on how to get the BEST workout out of it at home.

Each Tabata equals 4 minutes in length.

Each set is: 20 seconds each, with a 10 second rest after.

8 sets of a particular exercise = 1 Tabata

I want you to track your numbers!!!

#1 Push-Ups

20 seconds Push Ups

10 seconds REST

20 seconds Push Ups

10 seconds REST

& so forth…

** FOR EVERY SET, WRITE DOWN YOUR REPETITIONS.

After you’re done with that one… move over to the following:

#2 Sit Ups

#3 Burpees

#4 Squat Jumps

As temperatures plummet experts say our appetite increases – and so can our waistline.

Studies indicate that we do tend to eat more during the winter months, with the average person gaining at least one to two pounds – and those who are already overweight likely to gain a lot more.People who are affected with SAD have lower blood levels of serotonin – not surprisingly, those carbohydrate-rich foods give us a serotonin rush, so for many people winter food cravings are a way of self-medicating – as the days get shorter the need for these ‘carbo-rich comfort foods’ increases.WHAT TO DO?

While cold winter weather may be encouraging us to eat more, experts say we don’t have to lose control of our appetite in the process. Here are 5 ways to get some winter comfort without packing on the extra pounds.

But what is about falling temperatures that urges us to eat more?

One reason is that food performs the simplest of winter functions: It helps keep us warm.

“Simply put, when outdoor temperatures drop, your body temperature drops and that is what actually sets up a longing for foods that will warm you quickly,” says Kristin Herlocker MS, RD, a nutrition expert with Diabetes Centers of America in Houston, Texas.

In short she says shivering triggers a self preservation mode that sends our body a message to heat up fast! And while technically, any food – including fruits and vegetables – will boost our metabolism and help create the extra heat we crave, for most folks it’s the traditional comfort foods that come to mind when it’s cold.

“When our body gets cold our brain hears ‘ Bring on the Mac & Cheese’ – it’s partly cultural, partly conditioning and partly just an excuse to eat more of the foods we really love,” says Barrie Radbill, MS, RD, a New York City nutritionist.

While for some it’s the falling temperatures that set their appetite in motion, for others it’s the decrease in sunlight that increases the need to feed. The reason is a brain chemical dysfunction known as SAD or seasonal affective disorder – a type of depression that occurs in a response to a lack of sunlight. So what’s the link to an increased appetite?

Moreover, experts say that the early winter sunsets combined with the cold weather means many folks simply stay indoors more this time of year – and that often means we feel isolated and, usually more hungry.

Complicating matters further : Winter often provides lots of excuses for moving less. Not only do shorter days and colder weather cut our outdoor time by several hours –- in many locations the temperatures, as well as other weather related factors like snow and ice, make our chosen fitness activities, like walking or running, more difficult.

Since exercise helps increase serotonin levels, the  lack of activity can have a direct influence on how much we eat.

If we’re eating more and working out less, there’s no place for our weight to go but up!

1. The colder the temperatures the more you need to snack . But if you make it a high protein, high fiber snack you’ll rev up your body’s heat mechanism quickly and remain warmer longer. And that means you’ll not only burn more calories, you’ll also have a less of a drive to eat more often.

2. Create Low Cal Comfort Foods – If you know that nothing take the chill off your bones like comfort food, look for ways to cut the calories and still get that warm and cozy feeling. Try a bowl of vegetable soup instead of a high fat chicken noodle, make your cocoa with non fat milk, try Mac & Cheese with no-fat cheese – be creative in finding ways to make feel-good food less fattening.

3. See The Light – Get in the SUN! Even an hour of direct sunlight a day can help elevate your disposition. Or if you definitely find yourself more hungry on dark, gloomy days talk to your doctor about light therapy.. It’s a way of using artificial light to increase serotonin levels – and reduce your appetite.

4. Exercise Your Daily Life – If you can’t go outside to do your regular workouts, find a studio that has an indoor area – or even if the weather keeps you from getting to the gym – put more activity into your daily living. Take the stairs instead of the elevator, march in place while you’re sorting the laundry or doing the dishes, or clean out the closet/basement/garage instead of curling up with your favorite DVD movies every night. The more you move the warmer you will feel and the less hungry you will be.

5. Give out a lot of hugs. If it’s comfort you’re seeking, our experts say hugging is a great way to fill you up without filling you out. Instead of turning to comfort food to feed your winter appetite, hug your kids, your spouse, your dog or cat – or visit an orphanage or senior center, where hugging is a premium! You’ll feel warm and fuzzy all over- and you’ll eat a lot less!

After a hiatus of 10-12 months from daily running – I am now officially cleared to run once again! 3 months post-operation, I am more ready than ever to make running part of my daily activity. It comes at a perfect time as I am also signed up for the Warrior Dash (which I encourage everyone to sign up for). The Warrior Dash is January 29th, 2011 — which gives me two complete months to get my stamina back up and to run a few solid 5Ks.

I am inviting you to run with me…

It doesn’t matter if you can run 2 minutes and then have to stop or if you can knock out a 5K in less than 20 minutes. We are ALL at different levels – some of us run daily, some of us haven’t ran in 5 years. But that’s what makes this *new* group so motivational. Along the way, you will have bad running days, and it’s so much more comforting to know that you have someone there to cheer you on.

GOAL #1: Jingle Bell Run 5K – Downtown St. Pete, December 8th, 2010 at 7:30pm. We will be going as a big group! Wear your black F4F shirts. Some will walk/some will run!

GOAL #2: Warrior Dash – January 29th, 2011 at 8:00am [even though it's more of an adventure style race, we will need to be more ready than ever to knock out some running - so we will even have some beach/sand running days to get us prepped]

So here’s how this will work:

*Go to the FIT FOR FASHION Facebook Page, click on the DISCUSSION TAB. Look for the thread that says “Run With Me”.

*Open it up & make your pledge: Something like “I will run M/W/F for at least 30 minutes”. I encourage to pick DAYS rather than saying “I will run 3 times a week”… because it’s so easy to push those running days to the side.

*As you begin your journey – stop by the posting again and tell us how you are doing – also, let people know a GENERALIZED idea of where and when you run. AM/PM “Seminole Area”, “St. Pete Area” .. then if someone is in your area, you can private message them. We never want to give out TOO MUCH information.

*Along the way – I will have special “RUN WITH ME” days/times. Be sure to track your time and use sites like “Map My Run” to see what distance you are going. I encourage you to run where there are other people and avoid early morning/late night in the dark unless you have a dog or a buddy with you.

EVERY MONDAY EVENING beginning DEC. 6th, 6:30 to 7:15pm will be a RUN WITH ME event at the Studio. (Directly before Bikini Blast Boot Camp).

EVERY THURSDAY EVENING beginning DEC. 2nd 5:30-6:00pm will be a RUN WITH ME event at the Studio. (Directly before Kickboxing)

EVERY SUNDAY MORNING beginning DEC. 12th, 7:30-8:30am will be  RUN WITH ME event at Northeast High Track – we’ll work on sprints and other various activities too!

Everyone always seems to be looking for the perfect place to start their weight loss/fitness journey – but guess what!? There is not a perfect time, a perfect day of the week, or a perfect season – you need to get on track NOW. At this very moment… ditch the soda you’re sipping on, sit up straight, and take deep breaths. Grab some water, plan out your workout for the day and make your grocery list of healthy items. Take baby steps if you have to. Ditch the excuses because they are only making you more weak – you can make time for it, you can suck up the runny nose, classes are just about the same price as that latte you purchased and that lunch you just ate from a fast food restaurant [calories in vs. calories out] and you can find someone to watch your children if you needed to (just like you do when you go out with friends).  Take a step in the right direction – put on your sneakers, think of your goals, and just freaking do it.

Keeping the motivation to exercise outside on a cold winter day instead of curling up under a warm blanket on the couch can be difficult. Not to mention all the yummy holiday treats. But you don’t have to give in to temptation. Here are some suggestions to keep you on track during the winter:

 
Gear Up 

If you prefer to exercise outdoors, the right clothes can make a world of difference. Start with a base layer that wicks away moisture. The drier you are, the warmer you’ll be. Look for fabrics such as Coolmax, Duofold, or Capilene to name a few. A rule of running outdoors is to dress as if it is 20 degrees warmer than it actually feels outside because you’ll warm up as you run. According to Practical Living, depending on the cold, you should dress in three layers. The item closest to the body should be made of a moisture-wicking material, like polypropylene. The second layer should be a good insulator, such as wool or down, while the outer piece should work like a shell and be water and wind resistant, such as a windbreaker or pullover.

Soak up the Sun

 
Whenever it’s sunny, get outside. The sunlight can beat the blues that might be sabotaging your exercise routine. In addition, it may also help to calm extra cravings. Do this on your lunch break to get some extra energy! Vitamin D is your friend!

Try Something New

  
Try our Flow Yoga class or Kickboxing Class. The excitement of a new activity may be just what you need. Paying ahead of time for the class will just be extra motivation to make certain that you don’t miss it.

Get into Training

Sign up to walk a 10K, run a half marathon, or do a mini triathlon this spring. Choose an event that is a bit beyond your current ability. That way you have to commit to training if you hope to do well. Better yet, get a buddy to join you!

We have girls training for the Gasparilla Run, the Disney Half-Marathon, and 2-3 Fitness Figure Competitions – if you want more information on them, just let me know! 

Treat Yourself

Tell yourself that if you workout 4-5x per week, then on the weekend you can treat yourself to a yummy treat or even an accessory like a cute scarf or a new jacket. These reward systems totally work because when you get your treat or new article of clothing – you are so proud of yourself.

Keep Your Goals in Mind

It’s chilly and a bikini is the last thing on your mind – but what about those Christmas parties that you’ll be attending? All the family you will see? What about New Years Eve and all the get-togethers with old friends over the holidays? And if you REALLY like to plan ahead – think of how much easier it will be for you to get into your bathing suit in March if you maintained your figure during the winter holidays!

Tuesday Evenings: pink IRON; 6:15-7:15pm

INTRODUCTORY CLASS: OCTOBER 26^TH, 2010

Circuit Training involving everything WEIGHT related. From machines to free weights and beyond. Instead of Body Sculpt’s “group fitness style” class, you will be challenged to participate in various stations that are timed so all levels can work out together. You will be introduced to machines such as: Chest Press, Lat Pull Down, Pull Up/Chin Up, Cable pulls, and more to come as the class continues! Limited to only 10 girls – so make sure to sign up ahead of time.

COST: $5.00 for drop-ins or use it as a “session” in your package

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Tuesday Evenings: Yoga-Lates moved to 7:15-8:30pm

STARTS OCTOBER 26^TH, 2010

This 75-minute flow-type yoga with challenging pilates moves mixed in. Studio temperature is set between 80-85 degrees to give a slight warmth to the class, but not too hot. Excellent lengthening and strength. You will not be disappointed! FOR EVERY FITNESS LEVEL.
Feel free to bring your own yoga mat if you’d like!

COST: $8.00 for drop-ins or part of the “Unlimited” Package

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Sunday Mornings: Bridal Boot Camp; 10:00-11:15am

FREE INTRODUCTORY CLASS: NOVEMBER 14^TH, 2010

Brides-to-Be, Bridal Party & mother-of-the-Bride are invited! Perfecting your bodies for the BIG DAY!

 (If the Bride brings herself & 1 other guest for 4-wks, she’ll receive a $20.00 gift card to Macys to use towards her much~needed purchases!) This is the PERFECT way to bond with your family and close girl friends while getting into shape!

COST: $5.00 per class

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HOLIDAY WEIGHT GAINER “AM BOOT CAMP PACKAGE”

Monday through Friday, 6:00-7:00am

1 Personal Training Session per month

Full Assessments [weight, measurements, body fat, physical]

Nutritional Meal Plan

1 Month: $120.00

2 Months: $200.00

3 Months: $280.00

STARTS: NOVEMBER 1ST, 2010