We were reminiscing about 2011 this morning after the workout. This was boot camps best year. We had more improvement this year than any other. Just to highlight a few, Lisa B and Paige changed their looks more than anyone. Mary D and Matty weren't far behind.
Kerry, Brittany and Maggie used their fitness base to bounce back from child birth faster than the average Mom.
A crew of quick chicks emerged and double as fitness models: Caroline, Jodi, Barb, Stacey, Glamour, Kristen,and Elizabeth have been consistently pacing the front. Christine is patiently bringing Carina right behind. This years youth movement has been a wonderful addition. Mary, Susie, Caroline Mc, & Laurie have been solid little sisters to the pack.
The heart and soul of boot camp is The Pack. Years past, there was The Back. The Back has been replaced by The Pack. Cindy, Kaffee, Margaret, Leslie, Irene, Allison, Sally, Holly, Ellie, Jen Jen the engine, Tiffers, Lisa M. and Dolly are the beating heart of boot camp. It has been my pleasure to spend more time in The Pack this year, one of the silver linings to being dropped by the fleet footed front. The increased attendance is what makes The Pack daily.
The fellas had a good year too. Gary continues. John G arrived. O'neill cashed in on the 4th of July. Jimmy remains the ladies choice. Charles is chipping away at his PRs and has recently introduced Matt to The Pack. Steef, Todd, Fred & I are seriously thinking about getting in shape...next year. Michael S is a changed man and Michael L got a year younger. John S, Dave B, Charlie and Frank all poned the marathon this year.
Prancer and Dave D ran 18:25 at Polar bear... No Joke.
The Core 4 (Kathleen, Susie Mc, Jenny, Kristin) at PBC added some robobabes (Roxanna, Lizzard, Cindy N, Katie, Mary, Sabrina) to make 830 the toughest all women group training in Atlanta.
Harriott continues to have the most days of attendance of anyone all time. She has survived 6 years of daily exercise.
We hear all kinds of excuses why folks miss workouts: I got engaged, I got cancer, I got married, I got pregnant, ect... Mary Blythe had ALL of these excuses and still did not miss boot camp.
We said Good bye to Slaw and we are still waiting for the glorious return of the "Real Boss of Boot Camp", Carolyn Pait. We are also waiting on Cleve.
Getting in shape, looking our best, breaking personal records and achieving fitness goals are all wonderful products of having FUN in our daily routine. It worked this year.
Prancey 19
Jodi 19
Elizabeth 19
Caroline 19
Barb 19
Lisa 18
Gary 18
Cindy 18
Kaffee 17
Stacey 16
John G. 16
Carina 16
Christine 15
Matthew 14
John O'Neill 14
Glamour 14
Steef 13
Paige 13
Kristin 13
Jimmy F 13
Fred 13
Mary D. 12
Margaret 12
Leslie 12
Irene 12
Matt 11
Laurie 11
Kristen 11
Charles 11
Brittany 11
Susie Mac 10
Susie C 10
Roxanna 10
Maggie 10
Kathleen 10
Allison 10
Todd 9
Mary Blythe 9
Jenny 9
Harriott 9
Sally 8
Michael S. 8
Mary 8
Holly 8
Michael 7
Liz 7
John S 7
Ellie 6
Cindy Neal 6
Katie 5
Jennifer 5
Dolly 5
Dave D 5
Lisa M. 4
Frank 4
Jackie 3
Tiffany 1
Rachel 1
Thursday, December 29, 2011
Thursday, December 22, 2011
'Twas the week before Christmas,
'Twas the week before Christmas, when all thro' Boot Camp
Not a person missed workouts, because they cant
The running shoes we placed by the front door with care,
In hopes that no cones on the field would be there;
The Bootcampers were nestled all snug in their beds,
when the alarm signaled time to lift their heads,
And Kaffee in her Volvo, and Irene grabbing her cap,
We all left our houses to meet at the track —
When out on the parking lot there arose such a clatter,
I sprang from the track to see what was the matter.
around the corner I flew like a flash,
Tore up the driveway, almost busted my ass.
When, what to my wondering eyes should appear,
But a thin fit man, and eight hotties right near,
With little tight bun huggers, so lively and chatty,
I knew in a moment it must be Matty.
More rapid than eagles his coursers they came,
And he whistled, and shouted, and call'd them by name:
"Now! Christine, now! Carina, now! Barb and Prancer ,
"On! Cindy, on! Lisa, on! Jodi and Glamor
"To the top of the hill! and over the wall!
Now run and exercise with me all!"
And his clothes were all shiney from his head to his foot
and bound him so tightly, it showed his root
A bundle of junk was attached to his back,
And he look'd like a pro player working out in the pack:
His droll little mouth was drawn up like a bow,
And the beard of his chin took three days to grow;
He had broad shoulders, no sign of a belly
Still had a butt, like a bowl full of jelly:
He was chubby and plump, a right jolly old elf,
Until Peachtree Rd Boot Camp corrected himself;
A wink of his eye and a twist of his head
Soon gave me to know I had nothing to dread.
He spoke lots of words, but continued to work,
While he cracked on everyone like a jerk,
And laying his finger aside of his nose
And giving a nod, off the grass he rose.
He sprung to his feet, to his team gave a whistle,
And away they all ran, like the down of a thistle:
But I heard him exclaim, ere he ran out of sight —
Happy Christmas you bitches, you wish you were this tight.
Not a person missed workouts, because they cant
The running shoes we placed by the front door with care,
In hopes that no cones on the field would be there;
The Bootcampers were nestled all snug in their beds,
when the alarm signaled time to lift their heads,
And Kaffee in her Volvo, and Irene grabbing her cap,
We all left our houses to meet at the track —
When out on the parking lot there arose such a clatter,
I sprang from the track to see what was the matter.
around the corner I flew like a flash,
Tore up the driveway, almost busted my ass.
When, what to my wondering eyes should appear,
But a thin fit man, and eight hotties right near,
With little tight bun huggers, so lively and chatty,
I knew in a moment it must be Matty.
More rapid than eagles his coursers they came,
And he whistled, and shouted, and call'd them by name:
"Now! Christine, now! Carina, now! Barb and Prancer ,
"On! Cindy, on! Lisa, on! Jodi and Glamor
"To the top of the hill! and over the wall!
Now run and exercise with me all!"
And his clothes were all shiney from his head to his foot
and bound him so tightly, it showed his root
A bundle of junk was attached to his back,
And he look'd like a pro player working out in the pack:
His droll little mouth was drawn up like a bow,
And the beard of his chin took three days to grow;
He had broad shoulders, no sign of a belly
Still had a butt, like a bowl full of jelly:
He was chubby and plump, a right jolly old elf,
Until Peachtree Rd Boot Camp corrected himself;
A wink of his eye and a twist of his head
Soon gave me to know I had nothing to dread.
He spoke lots of words, but continued to work,
While he cracked on everyone like a jerk,
And laying his finger aside of his nose
And giving a nod, off the grass he rose.
He sprung to his feet, to his team gave a whistle,
And away they all ran, like the down of a thistle:
But I heard him exclaim, ere he ran out of sight —
Happy Christmas you bitches, you wish you were this tight.
Wednesday, December 21, 2011
Thanks Triple Nickel
It was a wonderful surprise. Triple Nickel made a substantial financial contribution to the MLK Day 5K. The 555 (actual amount was more) sponsorship will go a long way toward making the MLK Day 5K a FUN run. After all, despite Peachtree Rd Boot Camp being THE toughest hour in Atlanta, we absolutely insist on having fun doing it.
The race course is a USATF certified course ( Cert # GA11102WC). With the Atlanta Track Clubs new seeding program, Peachtree Road Race qualifiers can use the MLK Day 5K to register for all wave placements.
The race will be different than any other race. It will be Atlanta's First Ever road race on MLK Day! Road racing is the ultimate non violent demonstration. In 35 years of road racing, we have never seen a fist fight before, during or after the race. It is a peaceful way for all people to get together in their underwear and enjoy each others company while they attempt some personal goals.
We will have music, singing and dancing at the start/finish line. We have the commitment of 20 drummers that will line the race course, 1 about every 150 meters. They will give the race a unique vibe that will transform the 3.1 miles into fast parade. "The Boom Boom" will make the race.
Caroline 14
Barb 13
Carina 13
Elizabeth 13
Gary 13
Jodi 13
Kaffee 13
Prancey 13
Stacey 13
Christine 12
Cindy 12
John O'Neill 12
Lisa 12
Fred 11
Irene 11
Jimmy F 11
John G. 11
Matthew 11
Brittany 10
Glamour 10
Kristen 10
Margaret 10
Matt 10
Charles 9
Laurie 9
Leslie 9
Paige 9
Roxanna 9
Susie C 9
Susie Mac 9
Allison 8
Jenny 8
Kathleen 8
Kristin 8
Maggie 8
Mary Blythe 8
Steef 8
Harriott 7
Mary D. 7
Michael S. 7
Sally 7
Holly 6
John S 6
Liz 6
Michael 6
Cindy Neal 5
Ellie 5
Mary 5
Todd 5
Dolly 4
Jennifer 4
Katie 4
Dave D 3
Frank 3
The race course is a USATF certified course ( Cert # GA11102WC). With the Atlanta Track Clubs new seeding program, Peachtree Road Race qualifiers can use the MLK Day 5K to register for all wave placements.
The race will be different than any other race. It will be Atlanta's First Ever road race on MLK Day! Road racing is the ultimate non violent demonstration. In 35 years of road racing, we have never seen a fist fight before, during or after the race. It is a peaceful way for all people to get together in their underwear and enjoy each others company while they attempt some personal goals.
We will have music, singing and dancing at the start/finish line. We have the commitment of 20 drummers that will line the race course, 1 about every 150 meters. They will give the race a unique vibe that will transform the 3.1 miles into fast parade. "The Boom Boom" will make the race.
Caroline 14
Barb 13
Carina 13
Elizabeth 13
Gary 13
Jodi 13
Kaffee 13
Prancey 13
Stacey 13
Christine 12
Cindy 12
John O'Neill 12
Lisa 12
Fred 11
Irene 11
Jimmy F 11
John G. 11
Matthew 11
Brittany 10
Glamour 10
Kristen 10
Margaret 10
Matt 10
Charles 9
Laurie 9
Leslie 9
Paige 9
Roxanna 9
Susie C 9
Susie Mac 9
Allison 8
Jenny 8
Kathleen 8
Kristin 8
Maggie 8
Mary Blythe 8
Steef 8
Harriott 7
Mary D. 7
Michael S. 7
Sally 7
Holly 6
John S 6
Liz 6
Michael 6
Cindy Neal 5
Ellie 5
Mary 5
Todd 5
Dolly 4
Jennifer 4
Katie 4
Dave D 3
Frank 3
Tuesday, December 20, 2011
Fitness Living
Yesterday was cold and frosty. We journeyed around the beltline with a nice Holiday crowd. We worked legs for 700 reps. Today was warm. It was nearly hot. We took the opportunity to run fast in the traditional Crazy 8 workout with traditional Holiday music. We did traditional exercises that worked the core body muscles for 555 repetitions.
We have never had this large of a crowd with this much consistency this late in the year. This is Fitness Living at its best. This discipline works. This is an Elite group. We are averaging 20 miles and 3,500 reps a week. We are burning around 4,000 calories in the workouts alone.
The beautiful thing about daily exercise is, the body never really cools down and goes into rest mode. The fire inside continues to burn. Also, as the body adjusts to the daily grind, our energy levels go up. The body in motion stays in motion.
It is a thing of beauty...
Caroline 13
Barb 12
Carina 12
Christine 12
Cindy 12
Elizabeth 12
Gary 12
Jodi 12
Kaffee 12
Prancey 12
Stacey 12
John G. 11
John O'Neill 11
Lisa 11
Brittany 10
Fred 10
Irene 10
Jimmy F 10
Kristen 10
Matt 10
Charles 9
Glamour 9
Laurie 9
Leslie 9
Margaret 9
Matthew 9
Paige 9
Roxanna 9
Susie C 9
Susie Mac 9
Jenny 8
Kathleen 8
Kristin 8
Maggie 8
Allison 7
Harriott 7
Mary Blythe 7
Mary D. 7
Michael S. 7
Steef 7
Holly 6
John S 6
Liz 6
Michael 6
Sally 6
Cindy Neal 5
Ellie 5
Mary 5
Dolly 4
Jennifer 4
Katie 4
Todd 4
Dave D 3
Lisa M. 3
Frank 2
We have never had this large of a crowd with this much consistency this late in the year. This is Fitness Living at its best. This discipline works. This is an Elite group. We are averaging 20 miles and 3,500 reps a week. We are burning around 4,000 calories in the workouts alone.
The beautiful thing about daily exercise is, the body never really cools down and goes into rest mode. The fire inside continues to burn. Also, as the body adjusts to the daily grind, our energy levels go up. The body in motion stays in motion.
It is a thing of beauty...
Caroline 13
Barb 12
Carina 12
Christine 12
Cindy 12
Elizabeth 12
Gary 12
Jodi 12
Kaffee 12
Prancey 12
Stacey 12
John G. 11
John O'Neill 11
Lisa 11
Brittany 10
Fred 10
Irene 10
Jimmy F 10
Kristen 10
Matt 10
Charles 9
Glamour 9
Laurie 9
Leslie 9
Margaret 9
Matthew 9
Paige 9
Roxanna 9
Susie C 9
Susie Mac 9
Jenny 8
Kathleen 8
Kristin 8
Maggie 8
Allison 7
Harriott 7
Mary Blythe 7
Mary D. 7
Michael S. 7
Steef 7
Holly 6
John S 6
Liz 6
Michael 6
Sally 6
Cindy Neal 5
Ellie 5
Mary 5
Dolly 4
Jennifer 4
Katie 4
Todd 4
Dave D 3
Lisa M. 3
Frank 2
Friday, December 16, 2011
Party like a Champ
It's there after almost every race. There are running clubs associated with it. Now even Lance Armstrong is in their commercials. In recent years, beer has become increasingly popular in the running community.
One may think that this doesn’t make sense. Why would health-conscious runners be associated with something considered unhealthy? Is it the carbs? The cool refreshment?
For many runners, it's the completion of a job well done. But what does it do to our bodies and how can it affect our performance? Here are a few things to consider before cracking that beer.
Before Your Race
Since beer has carbs, it has to be beneficial for carbo loading the night before a race, right? Sadly, no. The amount of carbs that are in one beer are only equivalent to about half a slice of bread. Also, beer can act as a diuretic, leaving runners dehydrated for race day.
To keep your fluids levels high, be sure to drink water before and after that cold one. In addition to dehydration, alcohol consumption may interrupt sleep, leaving you feeling groggy on race day.
Race Day
Oddly enough, some runners have a beer during a race. In fact, groups like the Hash House Harriers map their runs around local bars, using them as aid stations.
While running tipsy may be a little more fun than running sober, it really isn't going to help your training. Again, since beer is a diuretic, it can ultimately affect your performance. And since it can also impair your judgment, it may not be the safest thing to do while running.
However, occasionally having a cold one during your run isn't going keep you from completing that marathon. Just don't expect it to be the most efficient of training sessions.
Race Recovery
Sure, an ice cold beer tastes great after a long run, but what does it do as far your recovery? For one, alcohol's diuretic properties can hamper your hydration, which is vital for recovery.
Alcohol is also processed through the liver, an organ that is vital for muscle recovery. With the liver already overworked from the alcohol, your bodies’ ability to properly recover is reduced.
From these angles, drinking and endurance training don’t necessarily look like a good mix. But, in moderation, drinking while training is usually OK. Remember to drink plenty of water while at the bar and don’t drink too much that it interferes with your nutrition and sleep cycle, both of which are important.
So feel free to crack open that cold one. Just remember that moderation is key.
One may think that this doesn’t make sense. Why would health-conscious runners be associated with something considered unhealthy? Is it the carbs? The cool refreshment?
For many runners, it's the completion of a job well done. But what does it do to our bodies and how can it affect our performance? Here are a few things to consider before cracking that beer.
Before Your Race
Since beer has carbs, it has to be beneficial for carbo loading the night before a race, right? Sadly, no. The amount of carbs that are in one beer are only equivalent to about half a slice of bread. Also, beer can act as a diuretic, leaving runners dehydrated for race day.
To keep your fluids levels high, be sure to drink water before and after that cold one. In addition to dehydration, alcohol consumption may interrupt sleep, leaving you feeling groggy on race day.
Race Day
Oddly enough, some runners have a beer during a race. In fact, groups like the Hash House Harriers map their runs around local bars, using them as aid stations.
While running tipsy may be a little more fun than running sober, it really isn't going to help your training. Again, since beer is a diuretic, it can ultimately affect your performance. And since it can also impair your judgment, it may not be the safest thing to do while running.
However, occasionally having a cold one during your run isn't going keep you from completing that marathon. Just don't expect it to be the most efficient of training sessions.
Race Recovery
Sure, an ice cold beer tastes great after a long run, but what does it do as far your recovery? For one, alcohol's diuretic properties can hamper your hydration, which is vital for recovery.
Alcohol is also processed through the liver, an organ that is vital for muscle recovery. With the liver already overworked from the alcohol, your bodies’ ability to properly recover is reduced.
From these angles, drinking and endurance training don’t necessarily look like a good mix. But, in moderation, drinking while training is usually OK. Remember to drink plenty of water while at the bar and don’t drink too much that it interferes with your nutrition and sleep cycle, both of which are important.
So feel free to crack open that cold one. Just remember that moderation is key.
Wednesday, December 14, 2011
Day 8 of 20 days
We have 12 more workouts this year. I looks like we are going to have a large fit crowd heading into the new year.
555 - Yesterday we did a standard Church Run and worked Legs for 800 repetitions. Today we ran Garden Hills and did 600 reps of various core exercises.
830 - Yesterday we did Jazzercize in the sun at The Frank. Today was the annual PBC X-Mas workout.
So we were doing some core muscle exercise in the street when Willy rolled up in his sled with babies in tow. I alerted PBC that this is "THE World Famous Willy of Willy's". They all chirped about how they love eating at Willy's. Willy, in his infinite wisdom says "Triple Nickel is a lot harder than Princess Boot Camp." To which the ladies responded..."WELCOME TO MOE'S"
Barb 8
Carina 8
Caroline 8
Christine 8
Cindy 8
Elizabeth 8
Gary 8
Jodi 8
Kaffee 8
Prancey 8
Roxanna 8
Stacey 8
Susie Mac 8
Charles 7
Fred 7
Irene 7
Jenny 7
John G. 7
John O'Neill 7
Kathleen 7
Kristen 7
Kristin 7
Lisa 7
Susie C 7
Brittany 6
Harriott 6
Jimmy F 6
Laurie 6
Leslie 6
Margaret 6
Mary D. 6
Matt 6
Paige 6
Allison 5
Glamour 5
John S 5
Liz 5
Maggie 5
Matthew 5
Michael 5
Michael S. 5
Cindy Neal 4
Ellie 4
Mary Blythe 4
Steef 4
Dolly 3
Holly 3
Jennifer 3
Katie 3
Sally 3
Dave D 2
Jackie 2
Lisa M. 2
Mary 2
Rachel 1
Tiffany 1
Todd 1
555 - Yesterday we did a standard Church Run and worked Legs for 800 repetitions. Today we ran Garden Hills and did 600 reps of various core exercises.
830 - Yesterday we did Jazzercize in the sun at The Frank. Today was the annual PBC X-Mas workout.
So we were doing some core muscle exercise in the street when Willy rolled up in his sled with babies in tow. I alerted PBC that this is "THE World Famous Willy of Willy's". They all chirped about how they love eating at Willy's. Willy, in his infinite wisdom says "Triple Nickel is a lot harder than Princess Boot Camp." To which the ladies responded..."WELCOME TO MOE'S"
Barb 8
Carina 8
Caroline 8
Christine 8
Cindy 8
Elizabeth 8
Gary 8
Jodi 8
Kaffee 8
Prancey 8
Roxanna 8
Stacey 8
Susie Mac 8
Charles 7
Fred 7
Irene 7
Jenny 7
John G. 7
John O'Neill 7
Kathleen 7
Kristen 7
Kristin 7
Lisa 7
Susie C 7
Brittany 6
Harriott 6
Jimmy F 6
Laurie 6
Leslie 6
Margaret 6
Mary D. 6
Matt 6
Paige 6
Allison 5
Glamour 5
John S 5
Liz 5
Maggie 5
Matthew 5
Michael 5
Michael S. 5
Cindy Neal 4
Ellie 4
Mary Blythe 4
Steef 4
Dolly 3
Holly 3
Jennifer 3
Katie 3
Sally 3
Dave D 2
Jackie 2
Lisa M. 2
Mary 2
Rachel 1
Tiffany 1
Todd 1
Monday, December 12, 2011
Bah Humbug
Freakin Crazy Dog Gone 8s again on dad blame Monday. Shucks, what the heck? The Mother Loving horses rear end has us doing these flipping boring darn circles again. Aw shoot, this dang workout stinks.
Barb 6
Carina 6
Caroline 6
Charles 6
Christine 6
Cindy 6
Elizabeth 6
Gary 6
Irene 6
Jodi 6
John G. 6
Kaffee 6
Prancey 6
Stacey 6
Kathleen 6
Roxanna 6
Susie Mac 6
Allison 5
Brittany 5
Fred 5
Harriott 5
Jimmy F 5
John O'Neill 5
Kristen 5
Lisa 5
Matt 5
Michael 5
Paige 5
Susie C 5
Jenny 5
Kristin 5
Mary D. 5
Glamour 4
John S 4
Laurie 4
Leslie 4
Maggie 4
Margaret 4
Mary Blythe 4
Matthew 4
Michael S. 4
Jennifer 3
Sally 3
Steef 3
Liz 3
Katie 3
Cindy Neal 2
Dave D 2
Dolly 2
Ellie 2
Holly 2
Jackie 2
Lisa M. 2
Mary 1
Rachel 1
Tiffany 1
Barb 6
Carina 6
Caroline 6
Charles 6
Christine 6
Cindy 6
Elizabeth 6
Gary 6
Irene 6
Jodi 6
John G. 6
Kaffee 6
Prancey 6
Stacey 6
Kathleen 6
Roxanna 6
Susie Mac 6
Allison 5
Brittany 5
Fred 5
Harriott 5
Jimmy F 5
John O'Neill 5
Kristen 5
Lisa 5
Matt 5
Michael 5
Paige 5
Susie C 5
Jenny 5
Kristin 5
Mary D. 5
Glamour 4
John S 4
Laurie 4
Leslie 4
Maggie 4
Margaret 4
Mary Blythe 4
Matthew 4
Michael S. 4
Jennifer 3
Sally 3
Steef 3
Liz 3
Katie 3
Cindy Neal 2
Dave D 2
Dolly 2
Ellie 2
Holly 2
Jackie 2
Lisa M. 2
Mary 1
Rachel 1
Tiffany 1
Friday, December 9, 2011
Ariva Derce Slaw Dog
Dear All,
I would like to thank you very much for coming to our farewell breakfast. It was really nice to see y'all. I agreed with Chip to open a franchise of AtlantaEliteBootcamp in Milan ;) Again it was the greatest pleasure to run with you for almost two years. You are a special and very inspiring group of people, who seem not to have anything better to do every morning at 5:55 am then run in the darkness ;)
We wish you Peaceful, Joyful Christmas and a Happy New Year. Please let us know when you will be traveling to Milan.
Slawek, Patrycja & Pola
Thursday, December 8, 2011
Day 4 of 20
Today, I was part of a movement that connects people through running and reminds us that while there are so many differences between us, there are many more similarities. Today was a good day. - Back on My Feet Atlanta - 11.11.11 http://www.backonmyfeet.org/
Barb 4
Carina 4
Caroline 4
Charles 4
Christine 4
Cindy 4
Elizabeth 4
Gary 4
Irene 4
Jodi 4
John G. 4
Kaffee 4
Kathleen 4
Lisa 4
Matt 4
Michael 4
Prancey 4
Roxanna 4
Susie Mac 4
Allison 3
Brittany 3
Fred 3
Glamour 3
Harriott 3
Jenny 3
Jimmy F 3
John O'Neill 3
John S 3
Kristen 3
Kristin 3
Laurie 3
Leslie 3
Mary Blythe 3
Mary D. 3
Matthew 3
Paige 3
Stacey 3
Susie C 3
Cindy Neal 2
Holly 2
Jackie 2
Jennifer 2
Maggie 2
Margaret 2
Michael S. 2
Sally 2
Dave D 1
Dolly 1
Ellie 1
Katie 1
Lisa M. 1
Liz 1
Rachel 1
Tiffany 1
Barb 4
Carina 4
Caroline 4
Charles 4
Christine 4
Cindy 4
Elizabeth 4
Gary 4
Irene 4
Jodi 4
John G. 4
Kaffee 4
Kathleen 4
Lisa 4
Matt 4
Michael 4
Prancey 4
Roxanna 4
Susie Mac 4
Allison 3
Brittany 3
Fred 3
Glamour 3
Harriott 3
Jenny 3
Jimmy F 3
John O'Neill 3
John S 3
Kristen 3
Kristin 3
Laurie 3
Leslie 3
Mary Blythe 3
Mary D. 3
Matthew 3
Paige 3
Stacey 3
Susie C 3
Cindy Neal 2
Holly 2
Jackie 2
Jennifer 2
Maggie 2
Margaret 2
Michael S. 2
Sally 2
Dave D 1
Dolly 1
Ellie 1
Katie 1
Lisa M. 1
Liz 1
Rachel 1
Tiffany 1
Wednesday, December 7, 2011
Day 3 of 20
Holiday Schedule:
This Saturday and Next will have an OPEN workout at E Rivers at 8:30am.
555am (Triple Nickel) - every week day for the rest of the year, NO days off
720am - every week day this week and next, MTW the week before Christmas
830am - every week day this week and next. 16th is last day this year
930am - every week day this week and next, MTW the week before Christmas
430pm - every week day this week and next, MTW the week before Christmas
6pm - every week day this week and next, MTW the week before Christmas
Figure out how many weeks you are working out for the rest of the year, register and pay for those weeks, then show up for the workouts!
Barb 3
Carina 3
Caroline 3
Charles 3
Christine 3
Cindy 3
Elizabeth 3
Gary 3
Glamour 3
Harriott 3
Irene 3
Jenny 3
Jimmy F 3
Jodi 3
John G. 3
John S 3
Kaffee 3
Kathleen 3
Kristin 3
Lisa 3
Mary Blythe 3
Matt 3
Michael 3
Paige 3
Prancey 3
Roxanna 3
Susie Mac 3
Allison 2
Brittany 2
Cindy Neal 2
Fred 2
Jackie 2
Jennifer 2
John O'Neill 2
Kristen 2
Margaret 2
Mary D. 2
Matthew 2
Michael S. 2
Sally 2
Stacey 2
Susie C 2
Dave D 1
Dolly 1
Ellie 1
Holly 1
Katie 1
Laurie 1
Leslie 1
Lisa M. 1
Liz 1
Maggie 1
Rachel 1
Sabrina 1
Tiffany 1
This Saturday and Next will have an OPEN workout at E Rivers at 8:30am.
555am (Triple Nickel) - every week day for the rest of the year, NO days off
720am - every week day this week and next, MTW the week before Christmas
830am - every week day this week and next. 16th is last day this year
930am - every week day this week and next, MTW the week before Christmas
430pm - every week day this week and next, MTW the week before Christmas
6pm - every week day this week and next, MTW the week before Christmas
Figure out how many weeks you are working out for the rest of the year, register and pay for those weeks, then show up for the workouts!
Barb 3
Carina 3
Caroline 3
Charles 3
Christine 3
Cindy 3
Elizabeth 3
Gary 3
Glamour 3
Harriott 3
Irene 3
Jenny 3
Jimmy F 3
Jodi 3
John G. 3
John S 3
Kaffee 3
Kathleen 3
Kristin 3
Lisa 3
Mary Blythe 3
Matt 3
Michael 3
Paige 3
Prancey 3
Roxanna 3
Susie Mac 3
Allison 2
Brittany 2
Cindy Neal 2
Fred 2
Jackie 2
Jennifer 2
John O'Neill 2
Kristen 2
Margaret 2
Mary D. 2
Matthew 2
Michael S. 2
Sally 2
Stacey 2
Susie C 2
Dave D 1
Dolly 1
Ellie 1
Holly 1
Katie 1
Laurie 1
Leslie 1
Lisa M. 1
Liz 1
Maggie 1
Rachel 1
Sabrina 1
Tiffany 1
Tuesday, December 6, 2011
Holiday Spirit
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| World Famous Princess Boot Camp on BC Squad Car |
We hear so much about holiday stress that it can be easy to lose sight of what the holidays really should be: fun, joyful, and a little bit magical.
Monday, December 5, 2011
Crazy 8s - Floating
We started a 4 week session today with THE Boot Camp signature workout. The grass was perfect. The temperature was perfect. The weather set up the workout. The ground will be wet for the next few days so laying on the ground wont get any better.
We set up the cones in their traditional X. We made the X wider this morning to push the faster legs out and give the pack a better chance at staying together. The pack pulled up after every 3rd stride across the field for core exercise. The running was fast and the exercises looked good. This is a seriously advanced group. Their are more men in this group than any other group training in Atlanta. And the ladies are total Robobabes.
This workout is faster and further than anything else we do. When done correctly, Crazy 8s burn more calories and tap into the fast twitch better than anything. A few folks put in a race effort this morning.
Running hard in a pack helps everyone improve speed. Running faster begets faster running. There is a place runners can go that is a special place. When in good shape, rested, and feeling relaxed at high speeds, a runner can get the sensation of "floating". When our shoulders are relaxed, our jaw loose, breathing easy, our leg turnover smooth and rhythmic, we may lose ourselves in the speed and not feel our feet touching the ground with every stride.
5 miles of running and 600 repetitions of various core exercises this morning. There is only one group in Atlanta that can crank out these numbers in a hour.
We set up the cones in their traditional X. We made the X wider this morning to push the faster legs out and give the pack a better chance at staying together. The pack pulled up after every 3rd stride across the field for core exercise. The running was fast and the exercises looked good. This is a seriously advanced group. Their are more men in this group than any other group training in Atlanta. And the ladies are total Robobabes.
This workout is faster and further than anything else we do. When done correctly, Crazy 8s burn more calories and tap into the fast twitch better than anything. A few folks put in a race effort this morning.
Running hard in a pack helps everyone improve speed. Running faster begets faster running. There is a place runners can go that is a special place. When in good shape, rested, and feeling relaxed at high speeds, a runner can get the sensation of "floating". When our shoulders are relaxed, our jaw loose, breathing easy, our leg turnover smooth and rhythmic, we may lose ourselves in the speed and not feel our feet touching the ground with every stride.
5 miles of running and 600 repetitions of various core exercises this morning. There is only one group in Atlanta that can crank out these numbers in a hour.
Friday, December 2, 2011
Holiday Stress
Stress, depression and the holidays: Tips for coping
Stress and depression can ruin your holidays and hurt your health. Being realistic, planning ahead and seeking support can help ward off stress and depression.
By Mayo Clinic staff
The holiday season often brings unwelcome guests — stress and depression. And it's no wonder. The holidays present a dizzying array of demands — parties, shopping, baking, cleaning and entertaining, to name just a few.
But with some practical tips, you can minimize the stress that accompanies the holidays. You may even end up enjoying the holidays more than you thought you would.
Tips to prevent holiday stress and depression
1.Acknowledge your feelings. If someone close to you has recently died or you can't be with loved ones, realize that it's normal to feel sadness and grief.
2.Reach out. If you feel lonely or isolated, seek out community, religious or other social events.
3.Be realistic. The holidays don't have to be perfect or just like last year.
4.Set aside differences. Try to accept family members and friends as they are
5.Stick to a budget.
6.Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities.
7.Learn to say no.
8.Don't abandon healthy habits. Continue to get plenty of sleep and physical activity.
9.Take a breather. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
10.Seek professional help if you need it.
Name - Attendance - Stressors
Prancey 30 - who will watch puppy?
Jodi 29 - hair up or down?
Gary 28 - 14th pull up
Kathleen 27 - Boot Camp instructors that don't listen
Elizabeth 27 - not meeting everybody
Cindy 27 - Bad Music
Susie Mac 26 - Hills
Susie C 26 - new engagement ring weighing her hand down
Stacey 26 - tooth
Maggie 26 - Tar Heel Basketball
Lisa 26 - change (democrats)
Laurie 26 - rainy days
Caroline 26 - UGA Football
John G. 25 - Day after the MLB all star game
Ellie 25 - loud instructors
Kaffee 24 - missing Boot Camp
Barb 24 - Fire
Tiffany 23 - candy
Mary D. 23 - boys driving
Kristen 23 - the clock...how does she do it all?
Jenny 23 - gum
Charles 23 - explaining to BC instructor why he missed another workout
Brittany 23 - waking baby
Roxanna 22 - kids on Skis
Glamour 22 - hunting
Michael 21 - hamstring
Leslie 21 - beating Richard at mlkday5k
John O'Neill 21 - Holding that fart until the end of the workout
Michael S. 20 - exercise (getting over it)
Mary 20 - cold ears and mean people
Irene 20 - missing that morning bell
Mary Blythe 19 - nothing
Margaret 19 - sprinting
John S 19 - 3:25
Jimmy F 19 - Crazy 8s
Holly 19 - Jenna
Harriott 19 - Chip
Paige 18 - Verrazano Bridge
Jennifer 18 - Catching Waves
Christine 18 - Girls
Allison 18 - frowns
Todd 17 - knee
Fred 17 - heat
Caroline Mc 17 - surviving health care cut backs
Matthew 16 - Way too many to name...
Frank 16 - slow running
Carolyn 16 - missing the opportunity to be delightful to everyone
Kristin 14 - The Stop Watch
Sally 13 - Kaffee waxing her in a run
Liz 13 - Atlanta for more than 4 days in a row
Katie 13 - BOYS
Carina 13 - Crazy Americans
Sabrina 11 - cold
Alwyn 10 - feet
Pam 9 - obnoxiously fit sister
Rachel 8 - these BC fanatics
Lisa M. 8 - Kaffee waxing her in a run
Cindy Neal 8 - lawyers
Dolly 7 - the BIG deal
Stress and depression can ruin your holidays and hurt your health. Being realistic, planning ahead and seeking support can help ward off stress and depression.
By Mayo Clinic staff
The holiday season often brings unwelcome guests — stress and depression. And it's no wonder. The holidays present a dizzying array of demands — parties, shopping, baking, cleaning and entertaining, to name just a few.
But with some practical tips, you can minimize the stress that accompanies the holidays. You may even end up enjoying the holidays more than you thought you would.
Tips to prevent holiday stress and depression
1.Acknowledge your feelings. If someone close to you has recently died or you can't be with loved ones, realize that it's normal to feel sadness and grief.
2.Reach out. If you feel lonely or isolated, seek out community, religious or other social events.
3.Be realistic. The holidays don't have to be perfect or just like last year.
4.Set aside differences. Try to accept family members and friends as they are
5.Stick to a budget.
6.Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities.
7.Learn to say no.
8.Don't abandon healthy habits. Continue to get plenty of sleep and physical activity.
9.Take a breather. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
10.Seek professional help if you need it.
Name - Attendance - Stressors
Prancey 30 - who will watch puppy?
Jodi 29 - hair up or down?
Gary 28 - 14th pull up
Kathleen 27 - Boot Camp instructors that don't listen
Elizabeth 27 - not meeting everybody
Cindy 27 - Bad Music
Susie Mac 26 - Hills
Susie C 26 - new engagement ring weighing her hand down
Stacey 26 - tooth
Maggie 26 - Tar Heel Basketball
Lisa 26 - change (democrats)
Laurie 26 - rainy days
Caroline 26 - UGA Football
John G. 25 - Day after the MLB all star game
Ellie 25 - loud instructors
Kaffee 24 - missing Boot Camp
Barb 24 - Fire
Tiffany 23 - candy
Mary D. 23 - boys driving
Kristen 23 - the clock...how does she do it all?
Jenny 23 - gum
Charles 23 - explaining to BC instructor why he missed another workout
Brittany 23 - waking baby
Roxanna 22 - kids on Skis
Glamour 22 - hunting
Michael 21 - hamstring
Leslie 21 - beating Richard at mlkday5k
John O'Neill 21 - Holding that fart until the end of the workout
Michael S. 20 - exercise (getting over it)
Mary 20 - cold ears and mean people
Irene 20 - missing that morning bell
Mary Blythe 19 - nothing
Margaret 19 - sprinting
John S 19 - 3:25
Jimmy F 19 - Crazy 8s
Holly 19 - Jenna
Harriott 19 - Chip
Paige 18 - Verrazano Bridge
Jennifer 18 - Catching Waves
Christine 18 - Girls
Allison 18 - frowns
Todd 17 - knee
Fred 17 - heat
Caroline Mc 17 - surviving health care cut backs
Matthew 16 - Way too many to name...
Frank 16 - slow running
Carolyn 16 - missing the opportunity to be delightful to everyone
Kristin 14 - The Stop Watch
Sally 13 - Kaffee waxing her in a run
Liz 13 - Atlanta for more than 4 days in a row
Katie 13 - BOYS
Carina 13 - Crazy Americans
Sabrina 11 - cold
Alwyn 10 - feet
Pam 9 - obnoxiously fit sister
Rachel 8 - these BC fanatics
Lisa M. 8 - Kaffee waxing her in a run
Cindy Neal 8 - lawyers
Dolly 7 - the BIG deal
Thursday, December 1, 2011
Beltline
In Dixie land, where I was born, early on a frosty morning...
This morning was freezing. Uniform of the day was hat and gloves. The humidity and wind was not high so it wasn't a biting cold. Running for 4 minutes was all it took to reach a comfortable warmth. If we dress just right, we can exercise hard for an hour and never sweat. We did see a few jackets come off during the hour.
Attendance was up this session. Not just participation. People are showing up more often than not. Two sets of our darlings have committed themselves to Boot Camp and promised each other to work out daily. Stacey and Elizabeth work together and Laurie and Susie C are roommates.
Stacey and Elizabeth are friends. They are connecting on an entirely different level now. Not only do they work out every morning, they also ran the Atlanta Half Marathon. Getting in shape, feeling better, sleeping better and looking their best are wonderful byproducts of enjoying each others company.
Susie C had "the talk" a few months ago (Stacy got it in Email form many months ago). "The Talk" is a motivational tool designed to encourage participants to be their very best. Susie C has been showing up and working hard. In case y'all hadn't heard, she got engaged last Friday. Laurie was told that if she showed up, we would have her ready for the Christmas parties. She has done a wonderful job. Her mother complimented her Thanksgiving saying she looks great.
It is an easy formula. Wake up, Suit up & Show up.
Prancey 29
Jodi 28
Elizabeth 27
Gary 27
Cindy 26
Kathleen 26
Laurie 26
Lisa 26
Stacey 26
Susie C 26
Caroline 25
Maggie 25
Susie Mac 25
Ellie 24
John G. 24
Barb 23
Charles 23
Jenny 23
Brittany 22
Glamour 22
Kaffee 22
Kristen 22
Mary D. 22
Roxanna 22
Tiffany 22
John O'Neill 20
Leslie 20
Michael 20
Michael S. 20
Harriott 19
Holly 19
Irene 19
Jimmy F 19
Mary 19
Mary Blythe 19
Allison 18
John S 18
Margaret 18
Jennifer 17
Paige 17
Todd 17
Caroline Mc 16
Christine 16
Frank 16
Fred 16
Matthew 16
Carolyn 15
Kristin 14
Katie 13
Liz 13
Sally 13
Carina 11
Sabrina 11
Alwyn 10
Pam 9
Cindy Neal 8
Lisa M. 8
Rachel 8
Dolly 7
This morning was freezing. Uniform of the day was hat and gloves. The humidity and wind was not high so it wasn't a biting cold. Running for 4 minutes was all it took to reach a comfortable warmth. If we dress just right, we can exercise hard for an hour and never sweat. We did see a few jackets come off during the hour.
Attendance was up this session. Not just participation. People are showing up more often than not. Two sets of our darlings have committed themselves to Boot Camp and promised each other to work out daily. Stacey and Elizabeth work together and Laurie and Susie C are roommates.
Stacey and Elizabeth are friends. They are connecting on an entirely different level now. Not only do they work out every morning, they also ran the Atlanta Half Marathon. Getting in shape, feeling better, sleeping better and looking their best are wonderful byproducts of enjoying each others company.
Susie C had "the talk" a few months ago (Stacy got it in Email form many months ago). "The Talk" is a motivational tool designed to encourage participants to be their very best. Susie C has been showing up and working hard. In case y'all hadn't heard, she got engaged last Friday. Laurie was told that if she showed up, we would have her ready for the Christmas parties. She has done a wonderful job. Her mother complimented her Thanksgiving saying she looks great.
It is an easy formula. Wake up, Suit up & Show up.
Prancey 29
Jodi 28
Elizabeth 27
Gary 27
Cindy 26
Kathleen 26
Laurie 26
Lisa 26
Stacey 26
Susie C 26
Caroline 25
Maggie 25
Susie Mac 25
Ellie 24
John G. 24
Barb 23
Charles 23
Jenny 23
Brittany 22
Glamour 22
Kaffee 22
Kristen 22
Mary D. 22
Roxanna 22
Tiffany 22
John O'Neill 20
Leslie 20
Michael 20
Michael S. 20
Harriott 19
Holly 19
Irene 19
Jimmy F 19
Mary 19
Mary Blythe 19
Allison 18
John S 18
Margaret 18
Jennifer 17
Paige 17
Todd 17
Caroline Mc 16
Christine 16
Frank 16
Fred 16
Matthew 16
Carolyn 15
Kristin 14
Katie 13
Liz 13
Sally 13
Carina 11
Sabrina 11
Alwyn 10
Pam 9
Cindy Neal 8
Lisa M. 8
Rachel 8
Dolly 7
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