For years we have kept records on attendance to Boot Camp workouts. Writing it down has immense mental, emotional and spiritual significance. When we are engaged in a training program, a part of each day is dedicated to a specific task. As we progress from day to day, we can see how every workout compliments the previous workouts. We can also see how our body reacts to the new stimulus. Further more, we can track the progression and have a written document of our improvement. When things go wrong, we can look back, learn from the mistake and make adjustments. Seeing the progression on paper makes us FEEL better about our program. KNOWING that we are progressing gives us confidence. Having knowledge and confidence, we GO FOR IT in races.
Write it down! Valaria will send each of us a 20 day Journal for starters. Take Valaria's Challenge and make a difference!
Valaria's Challenge
Friday, December 28, 2012
Saturday, December 22, 2012
Valaria’s Challenge - New Years Resolution with a Purpose
Valaria’s Challenge - New Years Resolution with a Purpose
$20 for 20 days
· Donate $20 to www.valariafendersonfoundation.org
· Receive and Print a Running/Exercise Journal
· Run 2 miles or Exercise for 30 minutes EVERY DAY!
· Log your exercise in your journal EVERY DAY!
· Present your completed journal at the MLK Day 5K registration tables
· Receive your PRIZE! – $20 Value
WORLDS LONGEST DRUMLINE!!
Friday, December 21, 2012
Beauty, Class and Dignity
For years now, we have logged thousands of hours in workouts with beautiful women. Watching the transformation of women into her full physical potential is like watching a rose grow into full bloom.
Working out every day has amazing benefits outside of the physical looks. "Attractiveness" is more than skin & shape deep. There is a confidence and assurance that comes with fitness. Being comfortable in our own skin and feeling good about ourselves is very attractive.
Some of the workouts we do are old fashioned beatings performed at a blistering pace. Our ladies move through these workouts with class and dignity. These workouts are a snapshot of how they proceed through the rest of each day and through life. It is our pleasure to have the privilege of the company of these darling beauties daily.
Girls on the Run is an organization that was introduced to us by Kerry. Others among us are following in her foot steps. Girls on the Run bring young ladies into the fold. It is a wonderful way to pass along the gift of fitness.
Working out every day has amazing benefits outside of the physical looks. "Attractiveness" is more than skin & shape deep. There is a confidence and assurance that comes with fitness. Being comfortable in our own skin and feeling good about ourselves is very attractive.
Some of the workouts we do are old fashioned beatings performed at a blistering pace. Our ladies move through these workouts with class and dignity. These workouts are a snapshot of how they proceed through the rest of each day and through life. It is our pleasure to have the privilege of the company of these darling beauties daily.
Girls on the Run is an organization that was introduced to us by Kerry. Others among us are following in her foot steps. Girls on the Run bring young ladies into the fold. It is a wonderful way to pass along the gift of fitness.
Thursday, December 20, 2012
Tuesday, December 18, 2012
Cookie then Commitment
Can we make it through the day without being handed a cookie or some other Christmas treat? No Way! It ain't happening. Why fight it? There is an answer. Eat it. Then, get out of bed tomorrow morning, put on running shoes and walk out the front door. The hardest part is putting on the shoes. Once we are out the door, we are committed.
Monday, December 17, 2012
Spiritual
Christmas is widely considered the most wonderful time of the year. Giving is an act that folks enjoy. Giving feels good.
Christmas sometimes gets a bad rap because of commercialism. The discussion of what this is all about begs for introspection. In these days, it is often said that "I am not religious, I am spiritual."
The English word spirit is derived from the Latin word spiritus which means breath. The middle word of spiritual is ritual. Breath - Ritual. Daily running and exercise allows us to ritually increase our breath. Doing together make us a community of ritual breathers.
To say that Boot Camp is a spiritual community seems like a stretch. I don't think we take ourselves that seriously. We do take the workouts seriously.
Christmas sometimes gets a bad rap because of commercialism. The discussion of what this is all about begs for introspection. In these days, it is often said that "I am not religious, I am spiritual."
The English word spirit is derived from the Latin word spiritus which means breath. The middle word of spiritual is ritual. Breath - Ritual. Daily running and exercise allows us to ritually increase our breath. Doing together make us a community of ritual breathers.
To say that Boot Camp is a spiritual community seems like a stretch. I don't think we take ourselves that seriously. We do take the workouts seriously.
Friday, December 14, 2012
Stars
Monday - Ethan - Hard
Tuesday - Christ the King - Medium
Wednesday - Crazy 8s - Medium
Thursday - High Musem - Hard
Friday - Beltline (Star Gazing) - Easy
This was a tougher week. Enjoy the weekend
Tuesday - Christ the King - Medium
Wednesday - Crazy 8s - Medium
Thursday - High Musem - Hard
Friday - Beltline (Star Gazing) - Easy
This was a tougher week. Enjoy the weekend
| Wendy | 9 |
| Susie Mac | 9 |
| Jill | 8 |
| Kelley | 8 |
| Harriott | 8 |
| Reba | 8 |
| Lisa | 8 |
| Christine/DQ | 8 |
| John S | 8 |
| Ellie | 8 |
| JoEllyn | 8 |
| Margaret | 7 |
| Jimmy F | 7 |
| Keith & Jill | 7 |
| Jenny | 7 |
| Caroline | 7 |
| Irene | 7 |
| Kristen | 7 |
| Cindy | 7 |
| Kathleen | 7 |
| Virginia | 7 |
| Glamour | 7 |
| John G. | 7 |
| Dave B | 6 |
| Prancer | 6 |
| Roxanna | 6 |
| Chris W. | 5 |
| Mary D. | 5 |
| Paige | 5 |
| Mary Blythe | 4 |
| Love | 4 |
| Kwithee | 4 |
| Lisa M. | 4 |
| Barb | 4 |
| Holly | 3 |
| Sally | 3 |
| Molly | 3 |
| June | 1 |
| Charles | 1 |
Tuesday, December 11, 2012
Prancer
We have had the privilege to work out with some very talented people. Occasionally, we will call in gun slingers to raise the level of the workout. We added a couple of young studs to the workout last Tuesday to get our girls ready for competition this past weekend.
Dave Baker discovered Prancer on a bus almost 5 years ago. Until recently, she has been a complete pain in the ass to train. She was undisciplined, unruly, disruptive and inconsistent.
Another Dave had a little talk with her last year. Something clicked and EVERYTHING about her training changed. She hasn't talked back in a workout since. She is consistent, smart, thoughtful and works out every day with a specific purpose. The amazing thing is, she really hasn't been running or exercising that much more. The change was in her head. The thinks and acts like a Champion.
Prancer nearly won the USATF National Cross Country Championships. Our fearless darling broke from the gun and challenged the other ladies to come and get her. She ran away from the pack and held the lead for half the race. While two more experienced racer ran her down, she showed guts and determination and hung on for 3rd place.
Prancer's base training is Boot Camp. We have stated many times in the past that this is the type of training employed by America's top middle distance runners. The days of over-mileage & super high quality have evolved into seeking total fitness through basic training. Americans are finding out that we can not out run Africans, but we can out muscle them. If tough middle miles take the sting out of their kick, we can keep it together down the stretch better with greater total fitness. Gaylen Rupp proved it this year.
Boot Camp training is IN baby. We now have a Nationally Ranked Power House to our credit!
 |
| 3rd fastest woman in America |
Dave Baker discovered Prancer on a bus almost 5 years ago. Until recently, she has been a complete pain in the ass to train. She was undisciplined, unruly, disruptive and inconsistent.
Another Dave had a little talk with her last year. Something clicked and EVERYTHING about her training changed. She hasn't talked back in a workout since. She is consistent, smart, thoughtful and works out every day with a specific purpose. The amazing thing is, she really hasn't been running or exercising that much more. The change was in her head. The thinks and acts like a Champion.
Prancer nearly won the USATF National Cross Country Championships. Our fearless darling broke from the gun and challenged the other ladies to come and get her. She ran away from the pack and held the lead for half the race. While two more experienced racer ran her down, she showed guts and determination and hung on for 3rd place.
Prancer's base training is Boot Camp. We have stated many times in the past that this is the type of training employed by America's top middle distance runners. The days of over-mileage & super high quality have evolved into seeking total fitness through basic training. Americans are finding out that we can not out run Africans, but we can out muscle them. If tough middle miles take the sting out of their kick, we can keep it together down the stretch better with greater total fitness. Gaylen Rupp proved it this year.
Boot Camp training is IN baby. We now have a Nationally Ranked Power House to our credit!
| Margaret | 7 |
| Wendy | 7 |
| Jill | 7 |
| Susie Mac | 7 |
| Jimmy F | 6 |
| Kelley | 6 |
| Keith & Jill | 6 |
| Harriott | 6 |
| Reba | 6 |
| Lisa | 6 |
| Jenny | 6 |
| Caroline | 6 |
| Irene | 6 |
| Christine/DQ | 6 |
| John S | 6 |
| Kristen | 6 |
| Ellie | 6 |
| Cindy | 6 |
| JoEllyn | 6 |
| Chris W. | 5 |
| Kathleen | 5 |
| Virginia | 5 |
| Glamour | 5 |
| John G. | 5 |
| Dave B | 5 |
| Mary Blythe | 4 |
| Love | 4 |
| Prancer | 4 |
| Mary D. | 4 |
| Roxanna | 4 |
| Kwithee | 3 |
| Holly | 3 |
| Sally | 3 |
| Lisa M. | 3 |
| Paige | 3 |
| Molly | 3 |
| Barb | 2 |
| Charles | 1 |
Wednesday, December 5, 2012
Weight
In U.S., Self-Reported Weight Up Nearly 20 Pounds Since 1990
WASHINGTON, D.C. -- American men, on average, say they weigh 196 pounds and women say they weigh 160 pounds. Both figures are nearly 20 pounds higher than the average that men and women reported in 1990. As Americans' actual weight has increased, so has their ideal weight.
Today, men on average say their ideal weight is 181 pounds and women say 138 pounds.
Men's and women's perceptions of their own ideal weight have generally increased over the same period that their self-reported actual weight has increased, although to a somewhat smaller degree. This means that not only do men and women report that they weigh more today versus 20 years ago, but they are also getting further away from their ideal weight.
Comparing the self-reports of actual and ideal weights, the average man weighs 15 pounds more than his ideal today, compared with 9 pounds in 1990. The average woman weighs 22 pounds more than her ideal today, compared with 13 pounds in 1990. The current figures for men and women are the highest Gallup has measured to date.
Tuesday, December 4, 2012
Help
There are some of us that get it. Please, help the others understand.
Kip will be holding a special workout at 555 away from the pack tomorrow for Edwin who took an unscheduled day off. At The Citadel we call this type of workout "fun time". As this is not a sanctioned, scheduled Peachtree Road Boot Camp workout, we are inviting & encourage all capable and available studs to participate and help us train young Edwin.
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