Testing Continues

Today is the second set of tests for the Spartanettes.. Expect another quick and short workout, but a fun and intesnse workout. On Wednesday we move to "The test, AKA 300" version 2. Again we will have two sets of 300's for both of my groups.
Look forward to seeing everyone and hope this weather holds up and we have a good camp.

Test #1, over, now the fun begins for the Spartanettes!

Great job by everyone yesterday, everyone improved 2-5 minutes from last month's test. Also, being that it was so cold, the Spartanettes would have had improved times above the already improved times. Kudos to Mary for reducing the most amount of time, she is ramping up nicely and quickly. Also, the youngesters Laura and Katy really really did well, they both improved by over two minutes and their workout was a bit challenging. Girlie and Amy also improved their times and made it look easy.
I honestly felt that after the challenge yesterday no one was really challenged. Everyone looked like they could have done the test again. So, what does this mean? Well, this means that everyone can expect the next challenge to be a bit more difficult. It is funny how much everyone improved has improved from last month. I have enjoyed watching all my girls bust butt and get better at everything. My new task for my two elites is "Pull ups", and for my B-Team speed and strenght is my goal.
Our training is going to intensify a bit, the Dungeon workouts will get tougher, the runs longer and I plan on making sure everyone improves their speed and strenght. Also, working on endurance, speed and strenght will help if you plan on competing in any 5K, 10K's Triathalons, etc.
As mentioned, tomorrows camp is off, but plan on picking it up again on Monday rain or shine. Lastly, welcome Crystal.. You did great and look forward to you joining the Girls AKA Spartanettes.

The Rise of Spartanettes 3

Back again for Season 3 of Spartanette Training, and am looking forward to seeing everyone again. Monday will be a "Test" day to meausure everyone and see what their conditioning is looking like. We will be performing "The Test" AKA 300. The Test will be the first of three tests and of course the easiest. The goal is to decrease your time after 30 days of working out. The two days per week camp helps, but in order to truly maximize progress, Spartanettes need to make sure they are getting some cardio and weight training on their own at least two more days. A total of 4 days per week is ideal, and people truly see results. The single most important piece of the training is DIET. I can not stress enough how important Diet is. By working out and doing cardio you will definitely see improvement with your cardio and heart, but not on the scale. You can be a very fit (Cardiovascular) person, but not fit (Appearance) or scale wise. By eating the correct foods, it not only helps shed those unwanted pounds but also helps with Energy.

I have tested this method on myself by eating GREAT over the weekend and having GREAT workouts on Mondays. However when I break down and eat poorly and drink alchol, my workouts truly suffer. The cleaner I eat, the better I feel and the better workouts I have. Because I am currently training for a Half marathon and future Triathalons I have to rely greatly on carbs, and lean proteins. I have been following The Zone Diet and this tends to work for me. There are many diets out there, so following what works for you is the best thing to do.
Looking forward to Camp on Monday..

Great Monday Camp! Spartanette Challenge

Great job and great workout yesterday.. You all did fantastic, and I was very proud of each and everyone of you.. Special Congrats to Julie who was Top Spartanette for Squats and Burpees and Amy C who was our Push up Queen… Also, GREAT job to Laura who is relatively new and is coming along very nicely. Finally, welcome Kim, glad to have you and hope you stick this out with us. Below are your results for yesterdays average of exercises.. Remember you are competing only against yourself so next time we do the Spartanette Challenge, you will be competing against your time..

Name
Push ups
Squats
Burpees
Julie
44
67
26
Amy
56
64
23
Kim D
32
59
21
Girlie
35
53
17
Laura H
27
49
10


Finally, tomorrow we need to reschedule since Girlie has her end of month and has to work late. Are any of you interested in making Wed’s workout on Thursday? Please let me know if you are in and we can set something up.

Basics and Principles

For todays workout we are going to run a basic workout consisting of the principle workouts we will be performing. We have a few new ladies (Previous Spartans) that will be rejoining us and so the Test is going to be on Monday rathter than today.
We have a few new ladies that would benefit from a basic instructional basic workout to get a better understanding on what you will be doing so today is going to be very very basic. If you have been with us for a while, you may want to do a different workout, but feel free to come out today and join us.
Tomorrow, we will be going to YOGA at Gold's Gym Tech Ridge. If you are not a member, you can download a Free Week or I can give you one tomorrow. Let me know if you need a pass or feel free to download one from www.Goldsgym.com

The full fun begins on Monday, so make sure to stay hydrated and get plenty to eat. Before you begin next week, make sure to cover these basic "House keeping" items.

1) Stay hydrated, try and drink one gallon of water or more.
2) Eat, the worst thing you can do is not eat, but dont eat 30-45 minutes before your workout, or if you do, eat something lite. You dont want to show up to camp on a full stomach.
3) Stretch-Prior to coming out to camp, make sure that you have been stretching out. Do yoga, pilates or just stretch, but make sure you are stretching daily so that your muscles are ready to go when we kick off camp.
4) Make sure to purchase or bring your Heart Rate monitor. One of the most important things when out at camp is to make sure you elevate your heart so that you are challenging yourself, but not too high where you can pass out or have heart issues. You ideally want to keep your heart at 75-85% at camp. This is a bit high, but our workouts are short enough that you will be working on your anaerobic conditioning. To find your optimal HR take your age minus 220 and multiply by 75 or 85.
Example, a 30 year old person would take 220-30=190 (Beats Per minute max) then take that amount times .85 , so 190x.85=161.. So, you want to keep your HR level at 142-162 beats per minute.
If you have any questions or concerns prior to camp, ASK..

Onward.

Spartan-ettes Round 2.

It all starts again this week, and we have a previous Spartan (Julie Hall) and a new Spartanette, Laura joining us for Round 2. Our workouts will be Mon and Wed at 5:30 mostly at Murchison Elem. We will be changing workouts as much as possible, and will challenge you to improve your skills, stamina and get in shape.
Today is day one, but will be a "On your own" workout. The workouts this week are going to be on Wed and Thur. Wed we will be performing our "Test" and Thursday we will be going to Gold's For YOGA..
Next week we go to Mon-Wed.. Just need to start off easy and dust off any cobwebs.
For today's workout, go out and do whatever you enjoy for one hour. If you want to walk, run, canoe, play tennis, etc.. Do something you enjoy for one hour. Stretch before and after.. Doing a "Your own" workout today will be a good way of getting loose for Wed. Wed will not be challenging, but fun instead.

Let the fun begin.

Great JOB yesterday, Spartanettes

First I want to thank my Spartanettes for the Great B-Day Gift. I love my Shirt, Whistle and stop watch.. Thank you so much, just another reason to push you harder and harder to show my appreciation.
In all seriousness, Great job to you all yesterday.. As you can tell, this "Test" was a bit harder than last time, and all you can do from here is improve like you did last time. I know it was challenging especially when you add a run in the middle of the Test. You all did great, and fought through the pain and heat. I can not tell you how proud I am of you all.
As mentioned yesterday, dont forget that Thursday, we are meeting at Gold's gym to do some YOGA. Next week, we are changing things up, and i will be sending you all notes letting you know what we are doing.

Onward.

Changint things up a bit for month 2

I would like to mix things up this week, and wanted your feedback. One of the things I don’t like to do is continue doing the same thing week after week so we are going to change things up the next two weeks. All the changes are going to be beneficial to you, and are going to continue helping you, but I want to add a little “Shock” therapy to your bodies.
This week, I would like for us to have our workout today as planned, and then I would like for you all to do YOGA on Thursday at Gold’s Gym (Ill send you a pass via email or you can download online at www.goldsgym.com)
Next week, we are going to do some Track work, and I would like for you all to do a Pool workout. I can give you all instructions and you all can do it as a group.
Lastly, please if you can go out and pick up a Jump Rope (Preferably a weighted rope) available at Academy and Dick’s Sporting goods for about $6.00. In addition, pick up a kettlebell. We are going to be moving to more Kettlebell workouts than before. I would recommend at 15Lb KB, and if you have the means, purchase a 10, 15, 25, and or a 35Lb. You will eventually use all of them. (You can get a KB at any sporting good store and also available at Target. The Danskin we use is the cheapest priced one I have seen).

My target schedule for the next couple of weeks is:
Monday-The Test (The battlefield)
Wed-Moved to Thursday
Thursday-Yoga at Gold’s Gym Tech Ridge
Monday-Jump Rope Workout (Yes, a full day dedicated to jump Rope)
Wed-Pool Workout (Yes, a full workout at the Pool)
Monday-Track Work-Meeting at Hendrickson HS or at Kelley Lane Middle school at the track.
***After these 5 workouts, we will go back to our “regularly scheduled” workouts.

**Forgot to mention, you will need Goggles for the Pool workout.

Lastly, please let me know if you are interested in running the 5K I sent you info on in Sept. http://www.runtex.com/web/2-2606.asp

The Big Test Week

This is the big week I have been waiting for. This week, we will have our "Test" to see how much you have improved since last month when you started working out. I am expecting some big numbers, and cant wait to see the results.
Today will be a stamina workout, so you wont or should not be sore the next day or two. As mentioned today, I need to move Wed's workout to Thursday, and Thursday is going to be "Test" day.
Make sure to get some good rest, eat good and stay hydrated Wed and Thursday, this way you have a great session on Thursday and really see some results. I am anxious to see how well you are all going to do, and cant wait.
Next week, I would like for you all to attend a YOGA session so we can switch it up a bit. maybe we can do a Thursday class, and also we will probably do some Track work.

Great Dungeon Wed, Spartanettes

What a great workout for the ladies yesterday. Everyone really pushed and did a great job. I have really seen a huge improvement in you all.

The day started with a smooth 1 mile jog, then it was two rounds of Plyometrics, an indian run and abs.

Next week, we will have an outside workout, and on Wed is "The Test". I am curious to see how much each of you has improved since our last test. After "The Test" we will have a second test (Back to back) with new exercises. We will be losing one to two of our spartanettes, so what a send off gift this will be.

Dungeon Tonight!

Expect a quick, and intense workout tonight. You should be used to the basic dungeon workouts by now. We should be doing about the same things as we have before. By now, you should see your cardio getting stronger and your body is doing things you never thought you would be able to do.
I am very proud of all my Spartanettes.

BC Monday and weekend thoughts

Ladies, we are on today, and we will be meeting at the Battlefield (AKA the school). Today's workout (I promise) will be relatively easy, but a bit longer than normal. Expect about 45 minutes to an hour. We will be working on various exercises and will check out everyones stamina. Next week is going to be one month since we did our "Test" and i want to see where everyone is on their progress.
I have mentioned so many times how important diet is, and I truly saw the differnce in my own personal workout on Saturday. On Friday night the wife and I decided to go to a Mexican restaurant and altough I did not eat Horrible, I did enjoy a few much needed items. I ate the standard Mexican food items (Beans, Rice, Tortillas and of course Chips!) not to mention two frosty beers. I ate enough where I felt pleasant and felt happy with my two beers.
On Saturday, I had my long run and really felt the difference of not eating good. Normally i would have ate cleaner, leaner foods like vegetables with Chicken and tons of water, not beer. As I started my run on Saturday, I started off slower than normal and started cramping up and never really picked up the pace. Being that I ran 7 miles, it wold have been wise to have eaten better, but you live and learn. The point I am trying to make is that no matter how much you run, or how in shape you are or think you are, you need to eat good and fuel your body.
Onward.

Monday Marathon Camp!

Today will be a fun workout, the intensity will not be high, but will be a longer session opposed to other sessions. As I have mentioned before, when we go long, the workouts are not as intense. Today we will be working on stamina and we will be doing a lot of group exercises. Make sure that today above all you bring plenty to drink and stay hydrated.
On a side note, a big Congratulations to Girlie for knocking out a mile and a half run at Town lake on Saturday. Great job, followed by a great session of Yoga.

See you girls tonight.

The Developing Spartanettes

What can a month of working out twice a week really do for you? Last night we had two Spartanettes come out and put their cardio to a test. Due to the limited amount of Spartanettes yesterday I decided to switch things up a bit, and challenge Girlie and Amy. We did the "Test" again (two weeks early) and Coach was happy with the results.
Both Spartanettes have managed to decrease their time, altough it is unofficial, coach was very very happy with the progress.
I look forward to the next Test, I am curious to see how much everyone has improved..
Camp will be held again next Monday, and is going to be a longer, but not very intense camp. Try to get some good nutrition in your system and stay hydrated. Bring plenty to drink and be ready for a good fun workout.
For those of you who have been sick or have not been able to attend due to other circumstances, try and get some walking in this weekend along with some stretching. If possible, get a bout of Yoga in.

The first Spartan-nette Results are in!

Today was the first "test" AKA 300. The ladies did a stand up job, and today we also had a new Spartanette, Kerrie.

Our top Spartanette was Amy C, banging out a stellar time of 14:44.. Way to go AC, and might I add, AC is our oldest Spartanette. :)

Today we welcomed Kerrie and she was able to hold her own, until a bout of not drinking water and not eating kicked in. Next time around we are expecting big things from Kerrie.

Top honors on the kettlebell go to Debralea (Perfect form on all 25 reps) and a GREAT job goes to Kari who finished second at a smooth time of 16:48 (would have faster if coach would have had a second Kettlebell)..

My beautiful Wife, Girlie did well today. She has come a long way from day one, and you can really see the improvement in her cardio and flexibility. I am sooo proud of my wife.

June 2009 "Test results: Top Sparanette Amy C
Amy C 14:44
Kari S 16:48
Girlie 19:34
DebraLea 20:37
Kerrie DNF (KB)
All in all, I am very proud of all my Spartan-nettes, you ladies are starting to be tough to contain with your new aerobic abilities. Great job to all.. Next month, I am expecting even better times.

On Wednesday we are back to our regular routines so stay hydrated, eat good and be ready..

Onward

Test Day for the Spartan-nettes

The 2009 Spartan-nettes (AKA, Chics who just had baby club and Amy)

Today is "test" day for the spartan-nettes. The purpose of test day is to see how much each person has improved their conditioning. Normally, in the past I have set up test day on the very first day of camp, and then again after 30 days.
For the "nettes" camp, I wanted to bring everyones level of conditioning to a basic level, and then do test day. Exactly one month from today will be test day again. We are going to take your time now, and then again in one month. This will be a good indicator on the improvements you have made. Numbers dont lie, and sometimes when on paper you see a difference, it is much easier to see your results.

The other beauty of Test day is that it is harder to cheat, you are only competiting against yourself and by not completing your sets, you cheat yourself. In a month, when we do your test again, it will have been up to you to have completed everything properly or have cheated, and you will never know your improvements.
Make sure you are extremely hydrated today, today's workout is fast, but intense so be ready....
Onward

The first month of "Spartan-nette" Camp

Next week will be the 4th week of Spartanette camp for all except our two new Spartanettes, DebraLea and Kari. By the way, welcome..!

For my other ladies, you all have done a great job and you may have noticed that the workouts are indeed getting harder, but you are actually getting in better shape that you should not or are not realizing that you are doing a lot more.

My goal for you is to bring your cardio way up, along with your overall stamina, endurance and strenght. Now, if you plan on losing some Lb's, DIET is going to be key.

If you need help with your diet, let me know, and or check out a few of the links under useful tips located on the right side of this blog.

Next week we will continue changing things up, and will do a bit more upper body rather than lower body workouts as we did last week. We will also have a Spartanette challenge to see where you are, and where you are going to be when we are done. Make sure to stretch this weekend, and if you can do a YOGA class (There is a YOGA Class at Gold's Gym at 11:30 Am at Tech Ridge on Saturday) so that your body is more flexible and the workouts get easier for you.

I hope you have a great weekend and see you next week.