Skill

Jump Rope

WOD 3x/series

Single Arm Dumbbell Split Snatch 10/arm

Jump Lunge w/ Twist (Med Ball) 10 Total

Single Arm Split Jerk 10/arm

Jump Squat Row 15

Single Arm Single Leg Bent Row 10/arm

Alternating Single Arm Swing 10/arm

Finisher

4 Minute AMRAP -Burpee Breakdown

4 Jump Squats

4 Squat Thrust

4 Hand Release Push ups

4 Half Burpees

Skill/Core Activation

Plank :60

Plank Pike :30

Side Plank :30/side

WOD

Barbell Complex (5x)

Hang Cleans 10

Front Squat 10

Push Press 10

Good Morning 10

Bent Row 10

Finisher

Foam Roll

WOD

:30 work :30 rest x3 (per exercise)

Figure 8 sprints

Single Leg Ring Row

Med Ball Drop Step and Press

Skiers

Bosu Plank Risers

Finisher

Body Weight G.O.P.I (:20 per exercise, sprint 10 yards)

Ankle Hops

Crunches

Line Drill

Push Up

Jump Squat

Mountain Climbers

Line Drill

Skill

Deadlift 5×5 (Increase working load)

WOD (3 rounds each)

Single Leg Squat 10E

Inverted Row (Y Pull) 10

Vertical Jump 10

Seated Low Rows 10

Finisher (3 rounds)

Kettlebell Stone Pulls 10

CHICKEN PIZZA
1 boneless chicken breast, about 5 1/2 ounces
Dash Italian seasoning

Dash garlic powder
Dash salt

Toppings:
1 tablespoon pizza sauce (try Trader Joes)
1/2 ounce pepperoni, 8 thin slices
1/2 large fresh mushroom, sliced thin, 1/2 ounce
1 ounce Italian sausage, cooked and crumbled
1 ounce mozzarella cheese, shredded
2 tablespoons green pepper, minced, 1/2 ounce
1 tablespoon red onion, minced, 1/4 ounce

Pound the chicken as thin as possible without tearing it. Season both sides of the chicken with the seasonings and place it on a foil-lined baking sheet. Spread the pizza sauce on the top of the chicken. Arrange the remaining topping ingredients in this order: pepperoni, mushrooms, sausage, cheese, peppers and then the onions. Lightly sprinkle with a little more Italian seasoning and garlic powder. Bake at 400� 10 minutes. Do not overcook.

Makes 1 serving

Per Serving: 438 Calories; 23g Fat; 51g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs

Mandi Hennigan….YOU ARE THE B.O.M.

Mandi has always amazed me with her positive and friendly attitude.

She always seems to have a smile on her face.

I’ve noticed that Mandi makes the effort to greet new members if she doesn’t recognize them, and get to know the other campers.

On top of her being a true team player, Mandi has demonstrated an “always improving” attitude towards her workouts and has made major improvements in her strength and conditioning.

I’m so proud of your hard work Mandi, and your willingness to help others.

You are very much appreciated in bootcamp!

-Jason Nutting

Sugar Is A Drug (and how you can kick the habit!)

It’s been labeled the sweetest poison, toxic, and harmful and recently in ‘Hungry For Change’… a drug. Unfortunately it does seem a little extreme to label a food as a drug but when you look at how sugar (especially the highly refined and processed kinds) are metabolized by your body then you can begin to understand why.

Sugar when taken in excessive amounts can lead to cravings and addictions, quite similar to those with alcohol and tobacco, yet we have no problem labeling them as drugs. As Jason Vale says from the ‘Hungry For Change’ film, “it’s illegal to give a child cigarettes and alcohol, and so it should be, but it’s not illegal to give them white refined sugar or refined fats.”

We’re allowing ourselves and our children to become addicted to this substance causing soaring rates of obesity, one of the leading causes of preventable death. Here are some tips on how you and your children, can kick sugar cravings for good.

1. Avoid Processed Junk Foods
You know from watching ‘Hungry For Change’ that sugar and processed foods can be as addictive as heroin. Eating sugar artificially stimulates a region of your brain called the nucleus accumbens, to produce dopamine, the pleasure neurotransmitter. Soon dopamine levels drop and we start to feel “flat”…or a bit “down”. We crave this pleasant, feel-good feeling again…so sugar leads to addiction.

2. Boost Your Serotonin
Serotonin, aka “the happiness hormone,” can be raised through a natural low glycemic diet, daily exercise and plenty of deep restful sleep. When you have sufficient serotonin, you are less likely to have cravings for sweets.

3. Satisfy Your Sweet Tooth With All Natural Stevia
The all-natural sweetener, stevia, has zero calories, does not raise blood sugar levels and is 300 times sweeter than sugar. If you have sugar cravings and want to satisfy your sweet tooth safely, stevia is your best bet. Stevia comes in a liquid and powder form from your local health food store.

4. Drink Plenty of Water
You may sometimes think that your body is asking for sugar, when in fact it’s dehydrated and really craving water! Try this simple delicious cravings-buster lemonade: In 8 oz. of water, add the juice of ½ lemon and 5 drops of stevia. You could also try a warm cup of green tea, sweetened with stevia with your meals. This way your sweet taste is satisfied and you won’t want a dessert.

5. Keep Your Blood Sugar Stable
Eat several small, healthy meals throughout your day instead of three large portions to avoid dips in blood sugar. Your evening meal should be one of the preferred gluten-free grain-like seeds (quinoa, millet, buckwheat, amaranth). If you do this, your body will produce more serotonin, you’ll feel happier and you’ll sleep much better at night.

6. Have Plenty of Greens
Loaded with nutrition greens help boost your energy and help reduce cravings for sugar and processed foods.Green juices are an amazing way to add life giving and detoxifying plant chlorophyll to your bloodstream. As Jason Vale says in ‘Hungry For Change’, “juicing is the ultimate fast food, it is a 15 minute nutrient express to health”. Some of my favorite and simple green juice recipes include:

Green Juice Recipe Ideas:

- Celery, lemon and pear (or apple)
- Celery, cucumber, lemon (leave the skin on) and pear (or apple)
- Celery, cucumber, kale, lemon and pear (or apple)
- Celery, cucumber, lemon, parsley and pear (or apple)

I also like to stir whatever green powders I have on hand, try barley grass, wheatgrass, spirulina or chlorella powders.

7. Eat More Sea Vegetables
Loaded with vitamins and minerals, seaweed or sea vegetables make for a a great addition to salads and meals! They are mineral-rich while eating anything with sugar immediately depletes minerals from your body. Sprinkle dulse flakes on your salad or an avocado. Add seaweed to your soups for a rich salty and mineral flavour. mmm…

8. Eat and Drink More Fermented Foods and Drinks
Fermented foods and drinks can be one of the most important ways to reduce or even eliminate cravings for sugar. Try live fermented kefir, sauerkraut, kim-chi, kombucha tea, natural plain yoghurt, coconut kefir or any of your favourite fermented foods. You’ll be amazed at how the sour taste of fermented foods and drinks relieves the desire for sugar and processed foods.

9. Learn Meditation & Stress Reduction Techniques
Meditation can help ward off cravings by helping reduce stress. Stress creates the hormone cortisol, which increases your blood sugar. This is a vicious cycle that damages your adrenals and creates sugar cravings. Try a yoga or meditation class before or after work to calm your body and mind.

10. Try EFT (Emotional Freedom Technique)
If you’re looking to shift the desire for sugar, lose weight, stop a habit of binging or eliminate any addiction, you owe it to yourself to learn about EFT. EFT is an easy tool that anyone can learn in minutes. You simply tap on emotional acupressure points on your body while repeating key statements that help shift your body, mind and habits. This week is the 2012 Tapping World Summit and you can register for free to learn about EFT here www.2012thetappingworldsummit.com (they even have a special event on EFT for food cravings coming up in the next few days)

Ya know, as a trainer, nothing feels better than  to  know that your clients are achieving a better quality of life due to your coaching.  Recently, I’ve been seeing a trend.

It’s the trend of results!

It’s week 3 of our 21-day Sexy Slim Down challenge and at the halfway point I already had 7 people tell me that they were at least 6 lbs down!  Now, you can’t expect to see results like this week after week, but when you are making drastic changes to your diet like those in our challenge…you will see drastic changes.

What am I getting at?  People are sticking with the program!

More than that though, you know I like to do my Q&A of “What’s for dinner?” or whatever.  My most recent was “What’s for Post-Workout?”.  I would have to say that 90% of our bootcampers gave me one of three options listed in our nutrition guide.  It’s amazing!  I’ve never had such a good response!

Our culture here is improving and transforming into a group of women who are wanting and willing to learn because they see and feel the benefits when they do.  I appreciate your hard work!

Get after it!
Jason Nutting

WOD 

Tabata (:20 of work :10 of rest)

Renegade Row (light weight)

Dumbbell Clean and Press (light weight)

Dumbbell Squats (light weight or body weight)

Jump Squats

Push Ups

Dumbbell Walking Lunges (light weight or body weight)

Wood Choppers

Burpees

Rest 1:30

Skill

DB Thrusters 4×8

WOD

3 Rounds Each

A1.  Lateral Step Up 10/leg

A2. Band Reach and Row 10

B1. Bulgarian Squat 10/leg

B2. Single Arm High Pull 5/side

Finisher

Partner Glute Hams 5

Plank 2x:60