Climbing the cupola at St. Peters Basilica

I've received several requests for images of the narrow "cup" at the top of St. Peters Basilica in Rome. This was a 500+ step climb with winding, oddly spaced stairs, getting narrower the closer we came to the top. It was a quick climb, maybe 5 minutes, with many locals climbing in heels. Here is the steep, winding staircase where I got horrible vertigo on the way back down. I'm falliiiing!

Pizza, Pasta, Gellato. Oh My! Great Reasons To Exercise While On Vacation...

I feel so lucky to have the chance to sneak away for Thanksgiving abroad this year, but for a girl with a past history of overeating sugary pastry and delivery pizza, 12 days in Italy might be a challenge!



The counter attack? Exercise, and lot's of it. With Rome as our first city stop, and my favorite place on earth, exercising has been easy. We scored a cheap hotel in the center of the city next door to Piazza di Spagna, walking miles everyday to many of the sights, rewarding our mileage with incredible dinners in Trastevere, a neighborhood that is a brisk 45 minute walk from our hotel. If you're gonna eat eat it, you gotta earn it!



Then there are the bonus workouts, like climbing the 500+ steps to the top of the Cupola at St. Peters Basilica. The dizzyingly narrow, circular staircases freaked me out with sudden virtigo, but the quad burn and gorgeous view from the top was worth it.



Like many citizens of European cities, Romans stay up late, and sleep late, leaving the city streets free of trafffic and pedestrians in the early morning hours- ideal for a quiet run through various, gorgoeus piazzas. Back home I am a trail runner, so here in Roma the cobbled narrow streets are a perfect match for the agility work and sense of dodge-and-go that I love out on the trail. Need a cheering section along the way? There was no shortage of "Ciao, Bella!" as I wound my way through the city. Friendly smiles and kind encouragement coming from Romes many restaurant delivery guys who get an early start each morning unloading fruits, vegetables, and fresh cheeses for the days business.



Most mornings in Rome, I took full advantage of our toursity location near Piazza di Spagna (Spanish Steps) and set a 30 minute triangle course through the areas glamourous shopping district. Starting from our hotel at Via due Macelli, I ran along Via Condotti, past the sleepy store fronts of Armani and Prada, up the Corso to the huge Piazza del Popolo and then down Via del Babuino into the Piazza di Spagna, breaking my pace to climb the Spanish Steps. Usually the steps are covered with tourists and local teenagers, but at 7am on a weekday, I had the climb to myself. Once at the top, I took a moment to enjoy the languid sunrise view of an awakening Rome, then took off down the side stairs into Piazza Mignanelli, walking the last block back to our hotel, just in time to arrive for a doppio caffe and fresh morning croissants with chocolate spread. Maybe in a few days I'll be craving my usual morning protein smoothie, but right now, mmmmm...

Our next stop is Florence, and while it is a smaller city than Roma, in Florence it is just a short distance to the edge of town and the outlying Tuscan country side, making for easily accessible bike rides through famous gardens and the lush properties of the once wealthy Medici family. Can't wait!

Workout Of The Week. Do You Know Where Your Skis Are??

Winter Sports Rock!

It only takes a look toward our beautiful local mountain ranges to see that ski season is upon us. If skiing and boarding are your exercise motivators this time of year, check out our Workout Of The Week for speed building agility sprints sure to give you a strong first run of the season. See Below.

Feeling as excited to hit the slopes as we are? Plan ahead now and take note of these local area Sno-lines:

Crystal Mountain, 888-754-6199

Snoqualmie Summit, 206-236-1600

Stevens Pass, 206-634-1645

Missing Your Outdoor Workouts? Just Print (grab a friend) and Go!

This week, we're taking it back to the natural beauty of Greenlake with emphasis on trail running agility sprints, a perfect lower body challenge to celebrate ski seasons arrival. Weighted exercises on the trail whittle the waistline and work the chest, shoulders and back.

WHERE: The trail used in this workout is found behind the brand new row of tennis courts located at the far SOUTH end of Greenlake, technically Lower Woodland Park.The courts are easily found by traveling the south end around the lake. Keep looking south for the high row of tennis court fencing and parking lot entrance located just west of the golf course and directly across from the lake front bleachers. Once parked, this wooded trail is directly behind the courts, slightly up hill into the woods. The trail you are looking for runs parallel to the full row of courts.

HOW: Using the short distance of trail traveling one end of the courts to the other, you will be walking, jogging, running or sprinting (depending on your level of fitness) with a 5 pound weight in each hand. At either end of the row of tennis courts, stop and complete 1-2 sets of each circuit. Repeat 2-3 times per circuit (i.e. Run, Circuit #1 2x, Run, Circuit #1 2x, Run, Circuit #2 2x, Run Circuit #2 2x, etc...). Please be sure to watch the ground for stability and to check under your feet for twigs or rocks before performing exercises.

ON THE TRAIL: Keep your weights snuggly settled into the forward/side area of your hip bones as you travel the trail. Bring the weights out and away from your body to swing the arms ONLY if you have very strong knees, back and a strong core. The placement of the weight at the hip works your core area and will naturally slow your speed. Beginners: WALK if you are weighted, or use no weight for this workout.

THE CIRCUITS: Exercises are listed in black, with directions following for each exercise.

#1. Knee-Up, 15-35 counts: Start with both weights at shoulder level, palms facing away from you. Press weights up, lift right knee. Lower weights, lower right knee. Continue "marching in this way, lifting and lowering right/left leg as you press the weights over head. Side Punch, 15-35 counts: Widen the legs past shoulder width, slightly turn out toes. Hold weights at shoulders, palms facing away from you. Keep torso upright, back flat. Twist to the left from the low waist as you reach left across your upper body with the right hand. Extend the arm fully, feel a reach across the upper back. Return to center and continue alternating sides, twisting and reaching right/left.

#2. Side Lift, 8-25 counts: Widen the legs past shoulder width with toes slightly turned out. Bend the knees to lower body weight into the quad muscles. With a weight in each hand, straighten arms along your sides, palms facing in. Keeping shoulders down away from the ears, lift straight arms out to the sides slowly til just above the shoulder. Lower and repeat, keeping tummy pulled in, chest lifted, back flat, chin lifted away from chest. Tilt Press, 10-35 counts, fast: Remain in the wide stance outlined above. Bring weights to shoulders, palms facing out. Engage your core muscles (navel to spine) while keeping back flat, chin lifted, chest lifted. Tilt to the right as though you are reaching your rib to your hip. As you tilt right, press up full with the left arm, following the direction of the tilt. Lower arm as you return to center. Repeat on left side. Continue tilting right/left.

#3. Booty Lifts 15 counts each side: Find a tree with level ground to stand comfortably on one foot. Face the tree and place both hands on tree at chest level for stability. Tighten your core muscles, squeeze your glutes and lift the left leg out behind you. Keep the hips squared. Resist the urge to turn the pelvis out. Lift and lower the leg, slowly! Repeat on right side. Thigh Lift, 15 counts each side: Now turn your right side to the tree, lightly touching the tree with your hand at shoulder height for stability. Stand tall, core tightened. Lift your left leg to the side, straightened. Lift and lower slowly. Repeat on right side.

#4. Dry Ground? Speed Crunch! 25-75 counts: On the ground, get into a basic crunch position, be sure the ground is level, feet are flat and apart, knees apart. Hands behind the head, elbows wide, full weight of the head in the hands. Crunch up to the right, lower, crunch up to the left, lower. Continue repeating and speed way up! Keep your hips grounded. Go for burn, love the burn!!

We hope this finds you well, anticipating a fit and joyful holiday season. Check in on Tuesday, December 8th for another Print-and-Go workout.

See you in the play!

Missing Your Outdoor Workouts? Just Print and Go! (re-post from 2008, with bonus Super Sets added)

If you haven't checked out the hills of Phinney Ridge, they are STEEP and make for a super, full body neighborhood workout. Our favorite way to work these hills is to climb up, back down, then travel the length of each block along Fremont Avenue North. Below is how it's done, complete with strength building Super Sets. Please note fitness level appropriate directions for applying Super Sets. These instructions are highlighted in bold. Choose your fitness level and then alternate between Set #1 and Set #2.

1). START at the bottom of the hill on the SOUTH corner of 71st Street North and Fremont Avenue North and begin climbing up to Greenwood Avenue. Pull your navel into your spine as you climb. Empower your core! Be mindful of pace and breath.


2). At the top of Greenwood Ave, walk across the street to the NORTH side of 71st and head back down the hill, using your core for control while you power up the quads on the descent. Your body may give you the signal to slow down as you descend. Listen to this! These hills are steep; controlling your speed by using your core power will protect your knees. Beginners, apply your Super Set options here, at the bottom of each descent.

2a).Beginner Level Super Set #1: Back on the flat of Fremont Ave, power out a set of 5-10push-ups, quickly turn it over for 20-60 speed crunches, plank it out for 3-10 counts. Still feeling strong? Repeat 1-2 times, quickly. You got this!

2b). Beginner Level Super Set #2: Back on the flat of Fremont Ave, power up a 30 count set of Quick Feet, then quickly lower to the ground for 5-10 push-ups. Repeat 3 times. Love the burn. Feel fierce!


3). From the bottom of 71st, head north down Fremont Ave, SPRINTING THE LENGTH OF THE BLOCK. Alternately, for beginning exercisers or those new to running, you can walk this portion or alternate a walk with a light jog. Let your quadriceps muscles be your guide as you progress during the hour, speeding up or slowing down as needed.


4). At the corner of 72nd and Fremont, remain on the SOUTH side of the street and again, CLIMB up hill to Greenwood Ave where you will cross the street to the North side. Intermediate/Advanced, apply your Super Set options here, at the top of each hill climb.

4a). Intermediate/ Advanced Level Super Set #1: Now on the upper corner at Greenwood Ave, ramp up your cardio endurance with a set of 5-15 push-ups, slow your heart rate down with 30-60 deep crunches, and turn it over to challenge your abs and upper body strength with a 10-30 count plank hold. Yow! Awesome! Ask yourself for more and do it again!

4b). Intermediate/Advanced Level Super Set #2: Now on the upper corner at Greenwood Ave, test your cardio stamina with a long plank hold of 30+ counts, tip it over for recovery using 30-60 side to side crunches to lower heart rate, rise to standing and lower slowly into 5-20 sky jumper. Hold onto your quads! Allow yourself recovery time on the decent, then ramp it up on the Fremont Ave sprint.

5). Continue traversing the ridge in this way, alternating Super Sets until you reach the corner of 79th and Fremont. Use the return distance back to 71st as a cool down, or power it up with an 8 block run. Well done!

Mat Lovers Alternate: If powering out push-ups and crunches on unprotected ground is a little too rough n' tumble for you, switch up the above outline by limiting your workout to just one street, say 71st or 79th, and place a mat at the top or bottom of the hill along Greenwood Ave or Fremont Ave. Stay on your chosen street, climbing or descending to your mat sets as outlined below.

Beginners: from your chosen corner, climb up hill, then down, walk or sprint half the block along Fremont Ave, return to start corner, Super Set.

Intermediate/Advanced: from your chosen street, descend, sprint a one block length of Fremont Ave, return to chosen street, climb up, Super Set.

FREE Introductory Classes at SWL Bootycamp!

Get in the know! If you've been undecided about taking one of Seattle Weight Loss Bootycamps 4 week outdoor fitness programs, check out our free intro classes happening Fridays in September. These FREE CLASSES are an excellent way to try it before you buy it! Come see what we're about and challenge yourself to something new and exciting.

DATE: Fridays, September 18th and September 25th
TIME: Our usual morning class times, 5:50am and 7:00am
WHERE: Greenlake park in north Seattle
SIGN-UP: Email freeclass@seattleweightlossbootcamp.com with your contact info and chosen class time/date, or CALL US to sign-up, 206-852-4427.
TELL A FRIEND: Make it a "play date", forward this offer to a friend.

After attending an intro class, sign-up for a full session and receive a $30 discount.

See You in the Play!

T-Shirt Slogan Contest: VOTE!

The Vote
Thank you all so much for taking our first ever slogan contest so seriously! I imagine the delicious Habitude Spa prizes inspired more than a few of you toward near genius marketing skills (shout out here to EricaP. and her crew of slogan churning masters!)

How The Vote Works:
1. Member Votes Only Please: Reply to kimae@seattleweightlossbootcamp.com

2. Slogans are separated by category below. You can vote on allcategories, or not. If you love it, vote! Voting ends this Friday, August 7th.

3. To make voting a simple return email, categories are listed by letter,with each slogan listed by number under each category. In your reply vote, list the category by letter and the slogan number you are voting for in that category. In example, "Balls" is category "D" with 3 slogan entries listed by number. If I wanted to vote for slogan number two in this category, I would reply: C2. Easy!

This is only the first round of voting! And your vote matters! Call it as you see it today to send your favorite slogans to round 2 of voting. Our goal is to get these sure-to-be-super-cute T's on bodies within the September Bootycamp session.

Did I mention our webmaster extraordinaire is designing our T-Shirt? To get an idea of Jesse Milden's clever graphic style, check out his website,http://www.subheadgrip.com/

Slogan Categories:
CATEGORY A. Saucy!:
1. "SWL Bootycamp: because pole dancing is for strippers"
2. "B.Y.O.B- bring your own Booty"
3. "Betty does Bootycamp"

CATEGORY B. The Originals:
1. "SWL Bootycamp: Where Bodies are an All Terrain Vehicle"
2. "Run Your Mass Off"
3. "SWL Bootycamp! We Kick Grass"
4. "Woman Power in an Hour"

CATEGORY C. Breakfast Themed:
1. "Wake Up Crunches are not a breakfast cereal"
2. "SWEAT! It's what's for breakfast!"

CATEGORY D. Yellow Balls:
1. "SWL Bootycamp: Just a bunch of girls with balls"
2. "SWL Bootycamp: It Takes Balls!"
3. "Girls With Balls!"

CATEGORY E. From My Mouth:
1. "SWL Bootycamp! The OTHER 23 hours are yours"
2. "These are not your Mama's crunches!"

CATEGORY F. Our Secret Favorite:
1. "What Fresh Hell Is This?", as quoted by the late, great Dorothy Parker.

Thanks for voting!! See you in the play!

Saluting the Sun - For a Good Cause!

Here at Booty Camp, we like to support organizations and causes that support healthy and empowering causes in our community. So we're very excited about this Saturday, July 18th, when Seattle's only non-profit yoga studio, The Samarya Center, will host a Sun Sal-u-thon to raise money for their center. Sun Sal-u-thon participants will be in the park, sweating and doing up to 150 sun salutations in Cal Anderson Park on Saturday, July 18th, from 11am-2pm.

A Sun Saluwha??? In yoga, there are a series of linked poses that, when performed in a sequence, are known as a Sun Salutation (or Surya Namaskar). There are many variations of Sun Salutations, modified according to the type of yoga, the practitioner's ability, the time of day/year, etc. But in general, Sun Salutations warm and prepare the body for more deep or challenging poses, and they give the practitioner time to focus the mind and the breath on the practice itself. And you'll definitely encounter versions of these Sun Salutations in our Friday morning classes - we love the way these sequences warm up our hips, shoulders, spine and lungs!

So this Saturday, teachers from the Samarya Center will lead 6 sets of 25 Sun Saluations, and participants of all levels can do as many or as few as they wish (150 Sun Salutations is the equivalent of a yogic marathon!). I'd love to see some fellow booty campers out there with me!

The Samarya Center truly is incredible and of immeasurable value to our community - they developed and use the Integrated Movement Therapy (aka yoga as a healing tool) to help people cope with chronic pain, addiction, anxiety, depression, eating disorders, cancer and more. They're also kicking my butt on Sundays with their Ashtanga primary series class, allowing me to rediscover what it is to be a beginner in yoga.

There are two main ways to get involved:
1) Come and join the fun! Sun Sal-u-thon participants of ALL levels will be in the park, sweating and doing up to 150 sun salutations at our Sun Sal-u-thon in Cal Anderson Park on Saturday, July 18th, from 11am-2pm.

2) You can donate here: http://bit.ly/8DYT7 (any amount will do, and it's a one-time donation rather than a per-sun-salutation donation).

We'll see you in the (yogic) play!
Namaste,

Jenn