Congratulations Spartans/ettes

I wanted to congratulate you all once again on your remarkable accomplishments over the last month. Every single one of you smashed your previous times and have greatly improved your conditioning. Keep up the good work and continue working hard at whatever your goals may be. Your goals may be gaining weight, losing weight, running a 5K, marathon or half, and so whatever it may be, keep at it. As you can see based on your times yesterday, all you have to do is practice and believe in yourself.
I would also encourage you to join Laura and Donnie on Mondays and Wednesdays as they will continue working out. Maybe after Momma feels better we can pick it up again. For those of you who may want to workout more often, you can always reach out to Justin Gerrard, who came out Day one of the workout-a-ton as he has a 3X per week camp he runs. If you are at Gold’s Gym anytime around 7:00 AM, you can always join me for some weight or cardio training, always glad to have someone to workout with.
Lastly, thank you so much for the card and the awesome gift card. I will put the GC to use and buy some more gear for our next camp, and pick up some Tri equipment. More than anything, your words meant so much to me.. I am glad I was able to make a small difference in your fitness.

The Final Workout

Today is the final workout of the season and we will be doing our last test. I expect a lot of times to have decreased from the first test. For those folks who were not at the first test, I will pair you up with people at your fitness level, their previous times and your final time today. I believe Mr Donnie Phelps will continue driving the bootcamps so for those of you who want to stay active, you can reach out to Donnie.
At my end, I am 3 weeks out from my Triathalon and I am going to be hitting the pavement really hard the next few weeks and will be working heavily on my cycling and swimming. My weight conditioning begins and most of the weight workouts I am doing consist of heavy weights and cardio.
i will be posting my workouts as frequently as possible, so again feel free to use the workouts and tailor them to your needs.
Onward

Less than one month away, training underway.

My second Triathalon is less than one month away and for the next three weeks, my workouts are going to get pretty intense. I sit here at 5:30 Am on a Saturday, preparing my workout routine so that i can get my workout in, and spend time with my family.
Today's workout starts with 30 minutes of stretching followed by a 3 mile run outside. Once I am done with myrun, I will be making one of my world famous smoothies.. I plan on riding shortly after for about 20 miles. This should take me an hour and a half which is the time it will take me to complete my Tri.
The workouts I will be doing may not be all the Tri disciplines, but what I am going to concentrate on is making sure I am working out for the same or more time the Tri is going to take me to complete.
Hopefully, if there is time after my ride, I will be going to the local HS and will be doing Tire Flips along with Tire Jumps. Tire Flips consist of picking up and flipping a 150Lb tire up a hill. Then, after you flip the tire, you jump over and into the tire and out of the tire and then jog back around.
After flipping tires, I will be then jumping on to the tire which is about 36 inches high. To perform this, you jump as high as you can and lift your legs so that you can add height to your jump.
This should make for a nice morning workout... Possibly, later today, I would love to get in some pool time.. Tomorrow, I wil follow up today's workout with pool and biking.
Onward.

Nothing but Heart!

First of all I want to express how proud of you I am.. I really did not think the workout would be as tough as it may have been for you. I knew it would be longer, but did not think it would be as challenging for you. With that said, I really saw a side of each and everyone of you I had not seen before. I saw tons of heart from you all. I was incredibly impressed.
As you know, next week we are bringing Camp to a close, and will have a final test next week. However, I would like to assign you all one homework assignment between now and Monday. I would like for you to do something you have normally done in the past and enjoy like running, biking, swimming etc. If you are a runner, please go out and run one mile and time yourself. I want you to see how much you have improved. I guarantee you that you will run your first PR (Personal Record)..
For those of you who missed the TEST on May 3rd, I am going to find a way to either pull past tests, or give you a time based on your abilities.
Please try and take a day off on Tuesday of next week or do a very easy workout, stretch, swim, etc.. Please do not go crazy working out on Tuesday. I want you all to be 100% so you can really see your improvement in the short 3 weeks of our workouts. Get as much stretching as you can, and on Monday I promise promise the workout will not be very tough or long. We will do a bit more stretching, light jogging and basic drills.
Again, you all Rock and cant wait to see some times get smashed next week.

**ON a final note, I start my TRI training (Hardcore) on Monday and will be updating my Blog with workouts, so feel free to use them once we are done and tailor them to your abilities and effort level.