Posts Tagged ‘killeen fitness bootcamp’
Mayor Lorene Spurlock Ruiz
Congratulations to Lorene Spurlock Ruiz for winning our Foursquare Mayor contest last month. She had the most check-ins of the entire family and wins the Crown!
She receives the Official Mayor’s Certificate Of Office and a gift certificate for a Manicure/Pedicure from T’s Nails.
Not sure what I am talking about? Follow these steps and be good to go.
Step 1: Go to Foursquare and join. Download and install the application on your smart phone.
Step 2: Friend me on Facebook.
Step 3: Check in on Foursquare each and every time you come to the gym and TRAIN. Go to “places”, look for Absolute Self Defense and Fitness. Check in then. Not when you drive by or late at night. 
That’s all there is to it…
So, who will be next? You?
A quick welcome to our newest athletes… Please welcome:
LaSondra Jones – Boot Camp
Danielle Busque – Kickboxing and Boot Camp
Banana Dessert
This is super easy, tasty and a great way to satisfy a sweet tooth. When done right, it can burn fat.
It can be made raw vegan, paleo or lightly warmed under on low flame. It can be served by itself or be added to your own homemade sorbet or ice cream (raw dairy or raw vegan). Believe it or not, its great with an omelette or grass fed sausage for breakfast.
Ingredients:
1 large banana
1 tbs coconut oil
½ orange, juiced
1 tsp honey
Prep:
Cut banana length wise and then in half
Place in heated fry pan with coconut oil and fry each side 3-4 minutes or golden brown
Place orange juice & honey in separate pan, simmer for 2-3 minutes, leave to cool slightly
To serve, place bananas in a bowl and drizzle the orange syrup over the top.
Serve as is, or on top of ice cream or coconut milk.
Optional – Garnish with cinnamon, vanilla powder, goji berries, shredded coconut or cacao nibs!
Keith Owen BJJ
I wanted to take a second of your day and tell everyone that I (we) have been accepted as students and affiliated members of Mr. Keith Owen BJJ.
Mr. Owen was gracious enough to accept me as his student even with all the military moving baggage that comes with being a Soldier who loves the ground game. Mr. Owen has a outstanding background in the martial arts with instructing BJJ as his forte. He is a accomplished BJJ instructor who comes very recommended from some of the more well known instructors and black belts in Brazilian Jiu-Jitsu. Here is part of his bio…
Keith Owen is a 1st Degree Black Belt under Professor Pedro Sauer and is a Pedro Sauer affiliate in Boise/Meridian Idaho. He has trained in Jiu-Jitsu for the last 17 years and has made it his life’s work to promote the technical side of gi, no-gi and MMA Brazilian Jiu-Jitsu.
You can check out Mr. Owen at BJJ Moves.com to see more of his work and instructional ability.
I am very excited about this new opportunity to learn more Jiu-Jitsu and to be able to learn from Mr. Owen.
I would like to introduce Rosa Alfaro to our Boot Camp family. When you see her, introduce yourself and make her feel welcome!
Everybody should invest in a notebook and write in it everyday. There are many, many reasons to keep a journal. It is a great tool in the organization of thoughts and ideas. It is an invaluable tool in charting your progress in life. For the athlete, a journal is a necessity and should be in your gym bag along with your shoes, towel and other workout gear. I have long neglected the religious journaling of my training, my workouts and other important details of my life and now kick my self for it.
I have forgotten so much of what I have learned over the years in my Martial Arts and Fitness travels. Furthermore, I have many achievements and accomplishments that have gone unjournaled and have thus faded into distant memories. It is unfortunate, but it is not too late.
I encourage you to keep track of your workouts or fit test results, but that simply isn’t enough. You need to keep a copy with you. You should record what you did during your whole workout: warmup, workout, cool down, scores, times and weights. You should record your impressions of your workout. If you felt good or bad or injured or energized. You should record strategies that worked and did not work.
Thoughts and ideas on how to improve your performance between workouts or to improve on your performance on a specific workout. If you learned some great detail that improved your form or time, you should write that down so you do not forget.
There is no limit to what you can write about in your journal. The important thing is that you write in it consistently and refer back to it to see your progress. If you are working on a goal (and you all should have a goal) like weight loss for example, then you should state your goal in your journal. Outline your plan and then record the steps you are taking to fulfill your goal.
Perhaps you read a good article on improving your eating habits and are trying to follow the program. You can cut it out and tape it into your journal or write down the details in your journal and then see if day by day, week by week, you are following the program. Not all programs are one-size-fits-all and so if you are not finding success you can analyze where it might be going wrong and thus make some adjustments.
Remember it is your journal and you should feel free to write in it, personalize it, make it as interesting and enjoyable and user friendly as possible. Many people tape inspiring pictures in their journals of six-pack abs that they want to have or inspiring athletes that they idolize. Here is one tip that I find works really well. Use two pages that face each other and track your workouts in columns going across so that you can fit several weeks of workouts on those two pages.
Having several weeks worth of work staring you in the face makes it easy to look at your recent progress. This is especially true if you are working a progressive goal like those pullups. You can see from left to right how many pullups and other assistance exercises you did for those weeks and quickly see if you are progressing.
If you are doing a fitness and body composition test every Friday, then you might have 4 weeks of tests on those pages staring at you and thus you can see if the program was working that month.
There are no limits. I haven’t even touched on food journaling. If you are following the Paleo plan and zoning, it is a must that your write down everything you eat. Charting your fuel and performance will allow you to really see how everything works together. Getting really personal is also good because you can see how your emotions effect your diet and exercise. If you are a good journaler, you might notice patterns that help or hinder your performance.
You might notice that every time your boss gives you a new assignment, you eat a pint of Ben & Jerry’s and you don’t workout for 3 or 4 days. You might notice that every time burpees are posted on the WOD board, you come down with a cold, a sore back or some other reason not to give it your all.
Hmmm…interesting.
I am happy to introduce Missy Pecero to our boot camp family. If you see her tomorrow, introduce yourself and say hello!
I am happy to introduce Jennifer Bray to our boot camp family. If you see her tomorrow, introduce yourself and say hello!
Check out this picture of the aftermath of a mini “Fight Gone Bad”!
They hated/loved every minute of the workout!
In the nutrition class last Friday, we talked a great deal about how our diet can contribute directly to Type II Diabetes, Hyperinsulinemia as well as a host of other problems.
Well, I got this in an email today. Read it, view the research and stop eating and drinking poison…