Third Day Workout - at home

Bryce has asked me to pass this workout along. I have to say, I watched it, and enjoyed watching it and may find myself trying some of these moves at home this weekend. 

If you miss bootcamp or would like a third day of workout, there is always something quick and easy that you can do at home.  The table row is a good one, easier with knees bent, harder with legs straight or legs elevated. This video really shows you the how-to.

The following provides instructions of the workout plan itself, including warmup and stretch exercises.

Third Day Workout

Warm Up- Walk, Jog, 3-5 minutes

Range of Motion/Warm Up Exercises

Cat-Camel

Butt to Heels

Runners Walkout

The Egyptian (twist wrists, elbows, shoulders)

Push-Pull

Hip Hinge

Plank and Variations

Squat

Push Up Plank and Variations

Bootstrapper

Hip Flexors

Horizontal Shrug

Push Up Plus

Row

Push Ups and Variations

Turkish Get Up

Burpees (or swing if you have a kettlebell and the know-how)

Build up from 2 sets, to 3 sets, to 4 sets of:

A1 Push Ups (Full, Kneeling, Arms Elevated), 30 seconds

A2 Table Row (Full, Knees Bent, or Dumbbell Row), 30 seconds

A3 Squats (Quickly, Assisted if Necessary), 30 seconds

A4 Hip Drive (On the Floor, Shoulders Elevated, Shoulders and Feet Elevated), 30 seconds

A5 Burpee (One Leg at a Time, Squat Thrust, Full Burpee), 30 seconds

Back Neutral Crunch, 30 seconds

Bird Dog, 30 seconds/side

Stretches

Head to Toe

Hip Flexor

Quadriceps Stretch

Squat Stretch

Hip Hinge Stretch

Adductor Stretch

Chest Stretch

Reach Overhead

Triceps Stretch

 

Thalia in the Glebe interview with the kettlebell class

Workout trend has a heavy presence in the Glebe

Posted on March 16, 2011 by thaliaglebe

The Glebe residents gathered at the local daycare on a recent Monday night had one thing in common: they were standing on gymnastics mats with objects resembling cannonballs neatly lined up beside them.
It was their last session. After weeks of perfecting their technique, they were the latest members of the community to finish a kettlebell workout program.
“They’re addicted, they love it, it’s new. It’s a body changing experience,” says Mybootcamp owner Lisa Jorgensen.

Read more on Thalia's blog::
http://thaliaglebe.wordpress.com/

Mushroom Broccoli Quisotto

If you like Risotto, you'll love this healthy recipe loaded with delicious vegetables. You can substitute asparagus for broccoli as well or add shrimp and grated lemon peel (1 tsp) as a last step for a non-vegetarian fair.

2 Tbsp butter
2 cups chopped broccoli
2 cups chopped mushrooms
1/2 cup chopped onion
2 cloves minced garlic
1 cup rinced quinoa
2 cups vegetable or chicken stock - low sodium
1/4 cup chopped fresh parsley
1/3 cup grated parmesan chees
salt and pepper to taste

Saute broccoli, mushrooms, onion, garlic in butter 10 mins. Combine quinoa and stock in medium pot and bring to boil. Reduce heat and simmer 10 mins until stock is absorbed. (this is where you would add the shrimp and lemon peel) Turn off the heat and leave for 6 minutes.

Add cooked quinoa to vegetables. Stir in parsley and cheese. Serve immediately.

Bon Appetit

"What you're going to eat today is what you're going to wear tomorrow", Jack LaLanne

Fitness guru Jack LaLanne recently died at 96. I'm inspired by Jack as he worked tirelessly over decades transforming the lives of others. By training he was a chiropractor and his workout show was a television staple from the 50s to the 70s. He held the world record in pushups and did 1032 pushups in 23 minutes. He worked out 7 days a week til he died. He did 1.5 hours of weights and then swam for an hour. Ever wonder wear the name jumping jacks came from. You got it. Jack LaLanne. 

Jack's messages were time-less, but so meaningful and with such impact: 

"The only way you can hurt your body is not to use it." 

"Inactivity is the killer" 

"It's never too late." 

"You're never too old to get in shape and take care of your body"

"Take care of your back - other health problems originate from it"

"Never Stop Learning"

and my personal favorite:

"What you're going to eat today is what you'll be wearing tomorrow"

 He talked about health/fitness issues that are still relevant today.  A lot of people say Jack was ahead of his time. I think it's worse than that for us, we're all "behind of our time". He was all about eating foods in their natural state and do vigorous exercise. Rest in peace Jack. You were an amazing man.

Check out some of Jack's timeless videos:

Bryce raises $1000 for the Movember Cause

First, I'd like to ask you to cue my accompanist by playing the link (thanks to Aloe Blacc for volunteering his time),

http://www.youtube.com/watch?v=iR6oYX1D-0w

Thank you to everyone who donated so far.  Movember is a great cause.

To those of you haven't donated, please consider doing so.  This is a good cause, you get a tax receipt, and you get to see me wear a ridiculous looking moo-stache as well.  Everybody wins.

Below, you can see my progress so far.  Since we're still only in the Confederate range ($600) this is where I've started.  I've indicated the "soul patch" in case it's too hard to see.  I'm looking forward to shaving this back to the Creeper (once I reach $800) and then the Connoisseur ($1000, though the votes are ahead for the Creeper surprisingly) but I need your help.

As Aloe Blacc puts it, "I need your dollar.  I've shared my story now please share your dollar with me."  More accurately, Movember needs your dollars and you'll be sharing your dollars with researchers trying to take the next steps towards a cure.

All the best everybody, link to donate is below,

Bryce

p.s. A few questions about the shirt I'm wearing in the pictures came up.  Moustaches aren't the only way to decorate your body with beauty.  This towel-lined short-sleeve Hawaiian shirt was a rare and beautiful find- I bought a safe for it.

--
Bryce Barker

PhD Student, Human Kinetics
University of Ottawa

Attention Teachers! Bring Bootcamp to School. Your students will love you!

Mybootcamp held its first bootcamp session at St. Pauls High School, Grade 12, last November. Teacher Daiana Andreoli understands the importance of fitness as she is an avid outdoors woman who loves to mountain bike, alpine and nordic ski, and she wanted to introduce alternative fitness by holding a bootcamp session for her class - and her class thanked her for it! And we thank Daiana.

Here are some of their comments:

"Very Good! I would do it again, anytime!"
"It was a great experience"
"Very friendly and good humored instructors (essential to high school kids)"
"Want more"
"Cool workouts"
"Good exercises"
"I liked the encouragement to keep us going"

Inspiring young adults with Physical Fitness is nothing new for Bryce and he was awesome with the group. His former experience includes managing difficult/ emergency cases from the Children's Aid Society, group home team leader, at-risk teenage male counsellor, and developing programs to improve the lives of mentally challenged adults. You won't find another trainer with a better understanding of young adults as he is currently earning PhD specializing in youth fitness and life skills programs.

Help cultivate physical fitness in your students and book a session today by calling or emailing us.

613-277-7570
info@mybootcamp.ca