Summer is finally here! Get outside and enjoy your workouts!
**Outdoor Boot Camp is on a break from today until Friday July 9th.**
1. New Session to start soon. New classes will start up on Monday July 12th, there is still time to sign up, don’t wait to start, your body, mind, and overall health depends on it!**
2. FREE workouts this week. Our regular schedule 4 week session is on a break but I am already feeling like a workout….. anyone?? This Wednesday July 7th at 5:30am we are going to do a Reser Stadium stair workout!!! Meet at the big football out in front of Reser or the side team gate, bring your water and a Yoga mat, all are welcome to join in on this 60 minutes high intensity cardiovascular and body weight exercise FREE class.
Friday July 9th at 5:30am, Chip Ross Bench timed hill climb and workout, if you want to see how fast you can climb to the top of Chip Ross mountain where the bench is meet me at 5:30am SHARP at Chepenafa Springs park for a timed hill climb and a few hill hill repeats at the top! Maybe an upper body workout! Bring your water, you are going to need it.
**Bring a friend to try out one of the workouts, they must bring a signed copy of the liability waiver.
3. Fitness assessment -Saturday July 10th at 8:00am meet at the Corvallis High School track for a timed mile on the track and fitness assessment. We will be doing push ups, dips, planks and curl ups to fatigue to test your strength and endurance. NO amount is too small, you have to start somewhere and this will give you a starting point! Bring your Yoga mat and some water.
4. New 9:00am sessions to start in July, perfect time if you like to sleep in and have that extra cup of coffee!!! Sessions start on Tuesday July 13th, times are Tuesday 9:00am – 10:00am, Thursday 9:00am – 10:00am or Friday 9:15am – 10:15am. These can be combined with any of the other sessions at 5:30am or 5:30pm. (You may not do 2 workouts in the same day, you animals!!!)
5. Nutrition – YOU ARE WHAT YOU EAT! Think about this as nutrition is 80% of the work here. If your goals are to lose wait make sure you are eating clean, unprocessed foods 80% of the time. Think of it like this, eat well Monday – Friday, pack your lunches, eat your mid-morning and afternoon snacks, drink tons of water during the day (this does help you lose weight!!) limit your soda intake, make small changes like dressings on the side, yogurt instead of sour cream, low fat or non fat dairy instead of whole dairy.
MAKE SURE YOU EAT BREAKFAST WITHIN AN HOUR AFTER WAKING UP!!! THIS TRULY IS THE MOST IMPORTANT MEAL OF THE DAY. A simple breakfast as toast, low fat milk and fruit or whole grain Kashi Go-Lean cereal with our fresh Willamette valley berries or even a smoothie with yogurt, fruit, flax seed meal, simple to make and you can eat on the go!!!
ENJOY THE SUNSHINE, GET UP, GET MOVING, GIVE YOURSELF THAT GIFT OF EXERCISE EVEN A WALK COUNTS!
IF YOU ARE TIRED MAKE YOURSELF AT LEAST ATTEMPT 10 MINUTES AND I BET YOU WILL BE AMAZED TO SEE THAT AFTER 10 MINUTES YOU WILL WARM UP AND GO!!
Big Climb Stair Race 2012
Corvallis Half Marathon 2012
Warrior Dash 2012 Oregon
TRX: Suspension Training for Sports and Fitness
"The Eat Clean Diet Book"