Corvallis Fitness Adventures, LLC » fitness boot camp corvallis albany oregon

Corvallis Fitness Adventures Home Boot Camp Workout for bad weather

shandra — Wed, 25 Jan 2012 16:29:16 +0000

Many of you have requested another copy of the “home workout” that I emailed to the group during our really nasty weather. So, here it is once again. This is a great workout to do at any time, not just if the weather is bad!

Warm ups- (most important part that and stretching so you don’t pull a muscle)

ENLARGE THE PRINT, PRINT IT OUT, PUT ON SOME MUSIC OR NOT… AND GO FOR IT!!!

20 of each

High knees

High heel butt kickers

Body weight squats

Walking lunges with rotation

Inchworm with a push up

Jumping Jacks

Toe walks

Heel walks

12 REPS OF EACH FOR 10 MINUTES NO BREAKS UNLESS YOU NEED IT

Squats -Heavy weights

Stationary Lunge with Biceps underhand curls 12 each leg

Triceps Push ups (Elbows stay close to your sides, knees or toes

Burpees with an overhead dumb bell press (put your dumb bells next to your feet, when you come up grab the weights and do an overhead press, DO NOT JUMP UP WITH THE WEIGHTS.

**Do these exercise to fatigue on each set perform 2-3 sets of each… Fatigue means with good form and I know you will all be able to do more than 12 reps.

Bulgaria – 1 leg reaches behind up on a step and perform a standing lunge(ooooo ya!)
Plank with 1 arm alternating row (keep your butt down and hips level)

Reverse Lunge holding weights at your side (add 2 pulses at the lowest part of the lunge to feel the burn in your Butt and Thighs)

Chest Press in a bridge- face up, hips up, push through your heel

Stretch, ahhh!!!

If you have time to do all of this it will take you the hour… if you are thinking to yourself that you just don’t want to do this then pick 2 exercises from each group, 1 upper body and 1 lower body exercise and do those, to continue to build lean muscle mass and burn calories it is BEST not to go 3 days or more without strength training

Will be checking back for emails, let me know how the workout went

Shandra

Corvallis Fitness Adventures
www.corvallisfit.com
541-207-8526

Corvallis Fitness Adventures LLC January Boot Camp Workouts

shandra — Thu, 12 Jan 2012 18:00:18 +0000

Happy Thursday everyone! We started out our day with an amazing workout at the track this morning under clear, cold, and starry skies! What a fantastic circuit workout out on the field. Everyone in the group did a tremendous job this morning with the TRX suspension trainers, planks, lunges, medicine ball slams, and jump rope exercises. What a way to get your heart rate up, speed up that metabolism, and blast those muscles.

If you have a friend or colleague that would like to join us just have them send Shandra an email. Have a great rest of the day and see you all tomorrow morning

Corvallis Fitness Adventures Free Bootcamp Workouts

shandra — Tue, 24 Aug 2010 14:26:57 +0000

Hello Outdoor Fitness Boot Campers of present, past and maybe future. Outdoor fitness has no limitations. The whole world can be your gym to workout anytime and anyplace!

Starting the week of Monday, August 30th Corvallis Fitness Adventures (that’s me) will be offering free workout week!!! Bring a friend that would like to try out the class and enjoy the beautiful early morning or evening workouts!

I can’t think of a better way to start the day than with an early morning workout! Okay, you are probably thinking that sleeping in would be better but then you just have to find the time in your already busy day to workout! It’s too easy to put it off!! Yes we all have the same 24 hours in a day but are you sure you will keep that commitment to yourself, workout, eat healthy, challenge yourself and have fun all at the same time???

Here is the schedule for your FREE workouts!

Tuesday August 31st, 5:30pm – 6:30pm - Reser Stair climb and total body workout.

Wednesday September 1st, 5:30am – 6:30am – OSU parking garage stair climb and total body workout.

Friday, September 3rd, 5:30am – 6:30am- Downtown Corvallis on the waterfront. Park on 1st street by the fountain.

Bring your Yoga mat, bands and dumb bells. If you would like to bring a friend please make sure they bring a signed copy of the liability form that can be found under the registration page of the website.

If you have questions just send me an email or give me a call at (541) 207-8526. Have a great week and I will see you outside!

***Participants that are running the Run 4 Oregon Wines on Sunday September 5th. Do not double up on the Tuesday workouts, choose one or the other on this day. If you come to the Friday class some exercises will be modified to ensure that your legs are not blasted before the run on Sunday. You may choose not to come on Friday, listen to your body:)

Corvallis Fitness Adventures August Mini Boot Camp

shandra — Wed, 11 Aug 2010 18:25:39 +0000

August 16th will start the beginning of our mini outdoor fitness boot camp. *Send me a quick email to secure your spot:)

Some of you have already told me that you will be here in August, thank you in advance:)

The month of August starts a little darker in the mornings but don’t worry, I have you covered! We will meet in semi-lighted locations and some I will request that you bring a head lamp so if you don’t have one this would be a great time to get one. Peak sports has them, you don’t need anything fancy just functional. By the end of the month our sunrise will be about 6:28am.

Workouts will start every M/W/F morning sharp so arrive early to start warm ups and to get set up. I do everything possible to make sure I start and end on time so you can get to your next appointment, work, school etc. If you arrive late please make sure you warm up before joining the group. Warm ups can be jogging for 5 minutes, walking lunges and push ups. Start hydrated by drinking a tall glass of water when you wake up and trying to eat something small so your body can function with some energy. A banana and some yogurt or glass of milk for a quick absorbing carbohydrate and protein. Part of a smoothie works well especially if you blend it up the night before. Remember, after a hard workout your window of opportunity for your body to start the recovery process is about 45 minutes so make sure you eat something after the workout, the rest of the smoothie, oatmeal with a protein and fruit, whatever you can digest and works for you. **Please let me know if you have questions about the nutrition.

The evening workouts will not be meeting for the month of August. I will have some “special” workouts that I will send out for the anyone that wants to do some after work activities. Mountain bike rides, if you have one lets ride a few miles!!! Hiking Dimple hill or another location?? Something to get excited about:)

Cost for the 2 week mini workout will be $59.00 for 3x per week and $39.00 for 2x per week. Any additional workouts will be a $5.00 drop in fee.

Interval Training- We do this with stairs, runs, sprints, hills, burpees

Lack of time is the number one reason people give for not exercising. And lack of results once they do start exercising isn’t far behind. Interval training is a great solution for both of these common problems.

Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity.

The Swedes came up with a term for this type of training: Fartlek, which means speed play. Not only is it an efficient training method, Fartlek training can help you avoid injuries that often accompany non-stop, repetitive activity, and provides the opportunity to increase your intensity without burning yourself out in a matter of minutes.

Unlike traditional interval training, Fartlek training does not involve specifically or accurately measured intervals. Instead, intervals are based on the needs and perceptions of the participant. In other words, how you feel determines the length and speed of each interval.

Advantages of Intervals

Interval training utilizes the body’s two energy-producing systems: the aerobic and the anaerobic. The aerobic system is the one that allows you to walk or run for several miles and uses oxygen to convert carbohydrates from various sources throughout the body into energy.

The anaerobic system, on the other hand, draws energy from carbohydrates stored in the muscles (in the form of glycogen) for short bursts of activity such as sprinting, jumping or lifting heavy objects. This system does not require oxygen, nor does it provide enough energy for more than the briefest of activities. And its by-product, lactic acid, is responsible for that achy, burning sensation in your muscles that you feel after running up several flights of stairs, for example.

Interval Basics

Interval training allows you to enjoy the benefits of anaerobic activities without having to endure those burning muscles. In its most basic form, interval or Fartlek training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout.

The intensity (or lack thereof) of each interval is up to how you feel and what you are trying to achieve. The same is true for the length of each interval. For example, if it is your habit to walk two miles per day in 30 minutes, you can easily increase the intensity of your walk (as well as up its calorie-burning potential) by picking up the pace every few minutes and then returning to your usual speed.

A great trick is to tell yourself that you’ll run a particular distance, from the blue car to the green house on the corner, for example, and then walk from the green house to the next telephone pole.

When you first start Fartlek training, each interval can be a negotiation with yourself depending on how strong or energetic you happen to feel during that particular workout. This helps to break up the boredom and drudgery that often comes from doing the same thing day after day.

Exercise and Cellulite- We have all seen this lurking behind us!

Cellulite. We all know what it looks like, but misconceptions prevail. The first thing you should know is that, in the true medical sense, cellulite is simply plain old fat. Yet it does have one defining characteristic—a dimpled, cottage-cheese, orange-peel look. Here’s why: Everybody has connective tissue that separates fat cells into compartments. While men tend to have horizontal or crisscross patterns to those compartments, women’s compartments have a honeycomb appearance, giving fat a greater chance to protrude or bulge, hence the cottage-cheese effect.

As a result, women are more likely to develop cellulite than men, mainly around the hips and thighs. However, men can develop the condition, too. Although cellulite becomes more noticeable with age, largely because the skin gets thinner over time, it generally strikes individuals in their 30s.
Of course, not everybody will develop cellulite in their lifetime. That’s because genetics determines where your fat cells are and how many fat cells you have. Activity level is another crucial factor associated with cellulite. If you exercise regularly, you’ll decrease your odds of developing cellulite, or if you do, the dimpled look won’t be quite as pronounced.

Beware of the Quick Fix

Unfortunately, too many people still hang on to the idea of quick and easy fixes. Beware of cellulite creams, medical procedures like liposuction and cosmetic treatments like body wraps. They don’t work. No cream applied to the skin can penetrate the skin and rearrange the fat cells beneath the surface. Liposuction is designed to remove excess deposits of fat, but it won’t change the appearance of fat. As for body wraps, the effect is only temporary. Fat is compressible, so when you do the wrap, it will smooth your skin, but your skin will be back to normal by the next day.
Another misconception is that dieting alone can zap fat. Although there are diets that make you lose weight, at least one-quarter of the weight lost is muscle, which lowers your metabolism. If you return to your usual eating habits, you’ll likely regain more weight than you lost because your metabolism is slower.

The Cellulite Solution

So what can you do to diminish the appearance of cellulite? Experts recommend daily cardio exercise combined with two to three strength-training sessions a week and a healthy diet.
The good news is that there’s actual proof that this approach works. Wayne Westcott, Ph.D., fitness research director at the South Shore YMCA in Quincy, Mass., and co-author of No More Cellulite, designed a cellulite-reduction program that includes 20 minutes of strength training, with five exercises for the upper body and five for the lower body, and 20 minutes of treadmill walking or jogging, staying at about 70 to 80% of maximal heart rate. This program is followed three days per week, although participants can always do more cardio.
Participants in an eight-week study of Westcott’s program lost about 1 pound per week, or about 10 pounds after two months. When participants combined the exercise program with good eating habits (a Food Pyramid–based diet consisting of 1600, 2220 or 2800 calories), they doubled the fat loss, losing 9.1 pounds of fat (compared to 4.5 pounds without the nutritional component alone).
In another study led by Westcott, 72 men and women did three 30-minute workouts for eight weeks. The group that did only aerobic exercise, cycling for 30 minutes at a time, lost 4 pounds of fat but gained no muscle, which only slightly improved body composition. Yet when subjects did aerobic exercise (15 minutes of cycling) and strength training, they dropped 10 pounds of fat and added 2 pounds of muscle, which resulted in a greater improvement in body composition.

How to Get Started

An exercise program doesn’t have to be complicated to be effective. For strength-training exercises, any tool is fine, including dumbbells, elastic bands, body weight and machines. If you prefer machines, leg presses, seated leg curls, hip adduction and abduction, and overhead presses are recommended. And effective free-weight exercises include the dumbbell squat, band hip adduction and abduction, bodyweight trunk extension and trunk curl.
Still not sure where to start? A session or two with a certified personal trainer can help get you started on the right track. And while results won’t happen overnight, a consistent program of regular exercise combined with a sensible diet can go a long way toward not only improving your appearance, but your overall health as well.

In health!

Shandra

Corvallis Fitness July Outdoor Boot Camp

shandra — Tue, 29 Jun 2010 14:47:33 +0000

We are in the last week of our June Outdoor Fitness Boot Camp and lots of people are already signing up for the July Session. Now is a great time to reserve your spot and join in on all the fun! Our dynamic workouts take place in the local parks, hills, on trails, in stadiums, and anywhere else in and around Corvallis, Oregon that we can create fantastic total body workouts! We utilize Tabata interval training, stair climbing, partner drills, Slosh Pipes, Battling Ropes, Agility Ladders, Resistance Bands, Dumbbells, and Body Weight for incredible cardio vascular and strength training! For more information simply send Shandra Milstein an email or give her a call at (541) 207-8526!