And then there was...rain.

It happens. Hence the name of the SWLB blog, Rainy Day Recess. We're not afraid of rain 'round here. And our amazing class attendance this week proves that Seattle women have got rain savvy coming out of their waterproof Montrails.

On rainy days, as people begin filing into our outdoor workout area at Green Lake Park, I immediately set about instructing people on where to put their mat in anticipation of a smaller class size. I even say this out loud, "We're going to be a small class today due to the rain, let's skooch in close, mat to mat". I said this today! And no sooner were 1o more fabulous, hardcore women seen running our way in the rain, geared up head to toe, ready to sweat it out to the thrum of Seattle's best base beat.

We weren't quite dancing in the rain, but we came close!

4 Day "Flat Belly!" Pilates Intensive With Tiffany Lodes, Indoors

Join Pilates Instructor Tiffany Lodes for this power house four day Ab-Lab. Using Stott Pilates techniques and a range of very cool Yamuna body rolling props you will focus on building dramatic core strength and flexibility, and on improving overall postural alignment for a longer, slimmer appearance. Glute work, as a part of full core activation, is highlighted in this class. Sign-Up Below.

Flat Belly!
Sign-Up Below

Dates: May 11th - May 14th
Days: Tues/Wed/Thurs/Fri
Time: 6:00am-7:00am, 1 hr
Cost: $80

An Intensive Class For All Fitness Levels
Being a fitness savvy exerciser you know that strength and physical grace radiate from your core power, and now with her new "Flat Belly!" class series, instructor Tiffany Lodes invites you to build on this knowledge with her expert fusion of Stott Pilates strengthening techniques and muscle lengthening Yamuna Body Rolling props. This four day workshop provides an intensive, effective combination of stretch and strength exercises that create a power center in the abdomen, lower back, buttocks and spine resulting in a supple, streamlined body.

Tiffany is a local expert in the fields of Stott Pilates and Yamuna Body Rolling education. Her classes provide a wide range of modifications to accommodate all levels of fitness.


What You Can Expect from Pilates Training
- flatter abdominals
- slimmer appearance through mid-section
- increased strength and flexibility
- improved posture and body alignment
- understand & improve proper body mechanics
- improved balance and coordination
- maintain a supple spine
- improved circulation & optimal breathing
- encourage concentration & mental clarity
- increased stamina for athletics, daily tasks


Benefits of Yamuna Body Rolling:
- builds core strength
- increased range of motion, muscle length and tone
- improved circulation (great for cellulite!)
- improved musculoskeletal alignment
- better bone quality
- a healthier spine
- freedom from restrictive patterns caused by injury
- increased lung capacity and fuller use of breath
- stress reduction
- injury prevention

Sign-up: Call or email The Living Room Fitness Studio
Email: kimae@seattleweightlossbootcamp.com
Phone: 206-852-4427

Have questions? Call Tiffany directly at 206-915-9290

Location:

The Living Room Fitness Studio

4430 Corliss Ave North

Seattle Wa 98103

Kickin' Bootay: Back Outside at Greenlake Park

SWLB's 2010 season is off to a gorgeous start. Sunny mornings, misty mornings, light refreshing rain...all with a view of twinkling Greenlake.

This year, our program has the full support of Seattle Parks. Under their new permit process for outdoor classes like ours, we now lease our stellar location, on the outdoor basketball courts near the Community Center, from the City of Seattle. This legally necessary permit guarantees us use of this location for each of our class times. That's great news!

While we have always respected our shared space within the park by holding classes during uncongested early morning hours and by cleaning up after ourselves (and often, after others), we're happy to be working in tandem with the Seattle Parks Department to sustain the growing popularity of local outdoor fitness programs through regulated park standards and leasing fees.

For more information about obtaining an outdoor fitness program permit at local parks, call:
Rita Hollomon
Parks Concessions Coordinator
206-684-8008

For more information about permitting any other type of concession at local parks, call:
Barry Firth
Concessions Coordinator, Partnership Division
206-684-8002


See you out there!

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.

SWL Bootycamp on Q13 Fox News. See the Video Now!

The Ultimate "sneak peek" is here! For all of you curious about our program, you can now see exactly what goes on at Bootycamp in this playful video clip from Q13 News. Equally curious about the instructor? I'm the fast talking girl up front, only slightly mortified by the camera pointed momentarily at my rear-end :)

In the 3 years SWLB has been on the fitness map, we've had several offers from news and radio to be part of a broader story on the bootcamp fitness movement. Typically though, these early stories focused on outdoor fitness programs as a fad, a false sensibility I wanted no part of.

When the lovely Brian Callanan from Q13 News rang me up, his take on the story was different, refreshing. As someone who'd once been out of shape (he mentions this in the clip- and check out those "guns"!), Brian knows first hand what it takes to get a long term grip on fitness and had heard of many women creating dramatic lifestyle changes by participating in our program. The focus Brian wanted to present to Q13 viewers was energetic, positive, backed by the idea that outdoor fitness is here to stay and rooted in community richness. That was a story I wanted in on!

I immediately sent out an inquiry to SWL Bootycamp members, "What do you think? Should we do it?". I was excited and surprised by the unanimous "YES!" and quickly arranged a freebie class on one of our non-bootcamp days, ensuring that only those women comfortable being filmed would be in front of the camera. The turn out for this freebie class was awesome! Thanks so much to the members who came out to play that day, and to those who showed their support via email and positive vibes.

Complete with our own thumpin' soundtrack, check out the video clip here:

UPDATE: This video has been archived! Click the link below, enter "Mommy Booty Camp" into the Q13 search engine. Click "video" and presto!
http://www.q13fox.com/video/?autoStart=true&topVideoCatNo=default&clipId=3897765

Updated Bootycamp Calendar For The Remainder Of 2009

We have updated our end of Summer and Fall schedule for 2009. I know, the words "end of Summer" should never be spoken aloud... Long live July!

REMAINING SUMMER SCHEDULE 2009:

August 3-August 27.
Session runs 4 weeks, Monday thru Thursday.

September 8-October 1 *
Session runs 4 weeks, Monday thru Thursday, *EXCEPT Week 1 which will run Tuesday thru Friday due to the Labor Day holiday.

FALL SCHEDULE 2009:

October 5-October 29.
Session runs 4 weeks, Monday thru Thursday.

November 2-November 25*
Session runs 4 weeks, with weekly schedule variations due to the Thanksgiving holiday.
Week 1: Monday thru Thursday
Week 2: Monday thru FRIDAY* (long week due to Thanksgiving holiday)
Week 3: Monday thru Thursday
Week 4: Monday thru WEDNESDAY* (short week due to Thanksgiving holiday)

The November session marks our last outdoor Bootycamp class for 2009. Beginning in January 2010 (2010!!), our new indoor class schedule kicks into high gear. Watch our website in October for Studio Class info. Hoping for a sneak peek of our studio space? Keep your eye on the blog!

Outdoor classes will resume in March of 2010 with dates coming to our online calendar soon.

See You In The Play!

Kimae

Opportunity for Current SWL Booty Camp Participants

Free Yoga at Seattle Weight Loss Boot Camp!

We’re proud to announce that, in addition to our challenging outdoor fitness sessions, we now offer free yoga classes for current bootcamp participants. It’s all part of our dedication to a whole-body approach to women’s health and wellness. Let’s bring back the positive!

Classes: Friday July 3rd, Friday July 17th, and Friday July 24th; 5:50am and 7:00am sessions
Cost: Free for new and returning participants!
Sign-Up: Begins at 9am on Wednesday, July 1. Pre-registration is required for all members (e-mail yoga@seattleweightlossbootcamp.com).
There are 20 spaces available in each session, yoga mats provided.

Yoga isn’t all about flexibility. And you definitely don’t have to be a pretzel to enjoy yoga’s many benefits! When we practice yoga, we cultivate strength and stability, alignment and agility – just as we do in our outdoor fitness sessions. We can also stretch out all of the muscles we work at camp, and explore the new strength we’ve cultivated over four days of hard work. Your instructor, Jenn, is a fellow booty camper and certified yoga teacher. Classes will be available on a first-come, first-serve basis, and are appropriate for all levels of experience.

Come achieve your goals of lifelong health and fitness with a super-effective combination of outdoor fitness workouts and indoor yoga sessions.

Summer Is Here: Sign-Up Early! Here's How.

Summer is in full swing, with bright early mornings making our a.m. Bootycamp classes the place to get fit for your summer adventures!

We know 4 weeks is a big commitment, especially with warm weather vacations, kids home from school, and longer days keeping us out late into the evening. To help you get signed up for SWL Bootycamp, and to get the best results possible during your 4 weeks with us, this is what we recommend:

Check out our online calendar, making note of the session dates that intereset you, or printing the entire page to tack next to your personal calendar. Then take a realistic look at your upcoming summer schedule. Could be that even though you want to start now, our August 3rd or September session would make for a more successful experience, allowing you to attend all of our workouts to get the best results.

CALENDAR LINK: http://www.seattleweightlossbootcamp.com/calendar.html

Once you've narrowed down the session date that works best for your schedule, sign-up early! The 5:50 a.m. class often sells out 2+ weeks in advance with the 7a.m. class close behind.

REGISTRATION FORM LINK: http://www.seattleweightlossbootcamp.com/register.html

We do have a waitlist for sold-out sessions, and sometimes people from the waitlist do make it in to class as a late start during week 1. Don't hesitate to give us a call to inquire about class status!

EMAIL FOR WAITLIST: kimae@seattleweightlossbootcamp.com
PHONE: 206-852-4427

Hope to see you in the play!

Kimae

Yoga and Booty Camp? The Perfect Match!

Hey there Booty Campers!

As we're now officially offering free indoor yoga classes on Friday mornings, Kimae and I thought it was time that I "formally" introduce myself. So hello! My name is Jennifer (Jenn) Abel and I teach an all-levels yoga class in conjunction with Kimae's four days of hardcore outdoor play.

I am, first and foremost, a SWL Boot Camp participant. In May 2008, having just moved to Seattle from south India, I needed to jump-start my fitness level. I'd been living abroad for over a year, and let's just say that I might have enjoyed a bit too much rice and curry while away. I joined the 5:50am session (unable to believe I'd ever be able to get up that early!) and was amazed at how quickly I improved my physical fitness and overall health. But there were other benefits - I soon found a new strength in my seven-year-long yoga practice. I was a better "yogi" thanks to all that I was cultivating in boot camp. And my yoga practice was helping me to stretch out all of the muscle groups that Kimae's workouts target (hamstrings, hip flexors, shoulders, abs, quads, etc.) I've been teaching yoga since 2005, and together with my experiences at Booty Camp, I am able to truly realize both mind and body wellness!

So it wasn't too long before Kimae and I began to brainstorm about the idea of free yoga classes. We found a studio space in Wallingford where women can safely learn and practice yoga together. I craft the Friday classes around the work we do in camp (you'll see me there, sweating alongside of you, several days a week). If Kimae emphasizes core power in Week 1, you can bet we'll explore and compliment this power in our yoga class. Once we've built up serious stamina in Week 4, we'll challenge our bodies with a more vigorous yoga practice that builds on the previous sessions.

I'm incredibly excited to share yoga with my fellow Booty Campers. I think yoga is one of the most accessible ways to cultivate strength, flexibility and balance (all you need is your own body - although we'll play with props in class from time to time). I also try to remind people that, like Booty Camp, yoga can be playful - we're doing poses called "Downward Facing Dog" and "Cow Face" and "Camel" - how serious can it be? In fact, if you'd like to see one artist's rendition of yoga's sillier, imaginative side, check out Metamorphosis: An Artist Envisions the Asanas of Yoga. I wrote this book with Emanuele Scanziani, who creatively depicts some of the more popular yoga poses. We've included his vision of plank pose below, a move we do often in camp!
In any event, I can't wait to see you in the play, both out on Trail and down on our mats!

Jenn

Now, That's What I'm Saying!

In the New Year, it appears even home care magazines are jumping into the motivational health arena. Like this little article I found in the January issue of Better Homes and Gardens, entitled: Healthy You.

Shoring up the basic elements of smart weight loss, the article states reasons for maintaining a healthy weight, while also sighting studies and research that support the importance of daily food logging and regular weigh-in's as tools for dropping pesky extra pounds. Two elements we use in our sessions at SWLB.

Why this article stands out (tucked into the back of the mag on page 109) is the direct relation of accountability to one's success with longterm weight loss goals. For many of us, goal setting is something we either keep in the foreground (think happy Post-It reminders on the bathroom mirror) or lose sight of altogether (do you remember your New Year's resolution from last year?).

The Healthy You article mentions that a recently released study that tracked 1,685 middle-aged men and women for six months compared those who kept a food diary to those who did not. Those who wrote down what they ate every day lost TWICE AS MUCH WEIGHT as those who didn't.

Understanding that weight loss success is related to tracking daily food intake, our program incorporates a mindful approach to food logging that quickly locates trouble spots and presents habitual patterns clearly to each individual. When this honest process is coupled with the accountability of a weekly weigh-in, long term changes in weight and health can truly begin.

I've seen how powerful these two weekly habits can be. A commitment to take the time, and to set aside one's ego (goodness knows it's hard to get on the scale to face the truth about our health), is all it takes to put these tools to work for yourself in 2009.

Hope to see you in the play...

Kimae :)

Not For Girls?

Being at the helm of a fit conscious community of women is a pretty great job. I regularly meet the most amazing people this city has to offer, many of whom report back to us at Camp with interesting tidbits from their continuing life adventures. Like my new favorite bit of absurdity delivered straight into my chocolate lovin' hands by E.

A regular Bootcamper from March through September, E's count-challenged participation in class ("uh...what number are we on?") was a source of more than a few rounds of morning laughs for those of us lucky to have known her during her work related stay in Seattle. Glad to have her back in the city on a term break from Oxford, a couple of us Bootcampers got together last week to enjoy each other's company sans push-ups. First order of business: chocolate! Straight from Lady England, E pulled 3 bars out of her bag. We were pysched!

Oh. But wait, 'cause..."it's not for girls"...

Wha...? Since when is chocolate not for girls?

The myths of our society perpetuate that chocolate is intended for girls: PMS, break-ups, bad hair days. There have been entire candy campaigns built on these myths. And if chocolate is not for girls, then, um...who's it for...boys? That just seems un...well...un-Manly.

Are the men of England unable to score chocolate from the shops if it is not clearly marked like a public toilet? Or is this a passive aggressive ploy to play on the fears of women: yes, indeed, your arse does look fat in those jeans.

Those of you who know me well are aware of the phrase I'd like to interject here, and yet will not, for decency :)

And so, assured by E that the offending chocolate bar "isn't even THAT good", the four of us moved on to the second order of business: The New Year! Where chocolate in America is still deliciously gender unspecific...

Kimae :)

It May Be Cool and Rainy Out, But This Hour Long Workout Will Heat you Up Fast!

This is a map of the hills of lovely Phinney Ridge between Greenwood Avenue North and Fremont Avenue North. I first used this route back in the 90's when I lived on the Ridge. It was summer time and all the English style gardens were in bloom, Beautiful! Make this route a habit the next few months and you'll be rewarded not just with a strong backside and killer abs, but with a sigh worthy workout view of lush greenery come Spring.

If you haven't checked out the hills of Phinney, they are STEEP and make for a super lower body targeted, neighborhood workout. My favorite way to work these hills is to climb up, then down, then travel the length of each block along Fremont Avenue North. On the map above, you'll notice the inked-in path crosses each street at the top of the hill, and follows the length of each block at the bottom. Below is how it's done, complete with tips for beginning exerciser's:

1) START at the bottom of the hills on the corner of 71st Street North and Fremont Avenue North, on the SOUTH SIDE of the street, and head 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 knee's, especially for those new to exercise.

3) Now at the bottom of 71st, turn left down Fremont Ave (heading NORTH) and SPRINT 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. This is a great workout for beginning exercisers, as the climb can be adjusted to advancing fitness levels).

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, again heading DOWN hill. Continue traversing the ridge in this way, climbing and descending the hill to SPRINT (walk or jog) the length of the block along Fremont Ave.

End at 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!

ALTERNATE: Wanna go HARDCORE?? (recommended only for advanced exerciser's)
Run the up hill climb! Even at a snails pace, this will jack up your cardio and strength power. Be sure to ease down these steep hills, mindful of foot falls and strength sapping quad tension. Continue to Sprint the block along Fremont Avenue North.

A similar workout path can be made along any of the traversing hillsides found in Seattle. Another favorite, for those off Madison in the Capitol Hill neighborhood, runs the distance of 27th, heading NORTH away from the Madison shopping district.

Exercise Of The Week

Oh yeah, this is a goodie! The Spiderman is a full body exercise working the shoulders, arms, back, core, glutes, quads, hamstrings, and calves- you get it all. It looks intense, and after 20-40 reps, it is! At Camp, The Spiderman is a mid week 2 exercise. It comes after learning proper form for Push-ups and after creating more intensive shoulder and core strength by practicing Plank Position. Some returning members at Camp do up to 40 repetitions, most often we keep the reps low, 5-20, and increase the intensity by adding a set of complimentary plyometric exercises, or a "jumper".

Spiderman #1, top. Spiderman #2, bottom

Demonstrating here is "J", a longtime member of SWL Bootycamp, she knows her way around perfect form, especially when core power is required.

To start: As in pic #1, begin in a perfect Plank Position, pressing up out of the ground into the shoulder blades (no sinking into the shoulders!), neck aligned with the spine, core held tight, glutes gently squeezed.

As in pic#2, draw the knee up toward the elbow OUTSIDE the line of the body(notice how J's toe strikes outside the line of her mat) and touch the toe down, more than a tap, a slight hold would be perfect. As you bring the knee forward into position, be sure your body has remained still, no moving of the hips, arms or overextending the leg forward as if to stretch. Isolate the leg as it moves.

Return the leg to the start position and alternate sides. Each time a leg comes forward is one count.

You will feel this one all over, most where you are weakest. If you are new to this type of exercise, keep your reps low, start with 10 and work up. If you've been working the various Plank Positions in yoga classes or your own fitness practice, lock it down and go for 20+. Top it off with a set of 5-15 spring jumps from the quads. Mmmm, feel the burn!!

Many Thanks to Lady J for modeling this week's exercise. Nothing like a 6 a.m. photo shoot under the stars at Camp :)

Hope to see you in the Play!

Kimae

What's Your Reason?

Today, during a conversation with a fellow Bootcamper who hadn't been to class in a while, I was reminded of the many reason's women come to Camp, and I've heard a wide variety. From the young girl last spring who wanted a bigger booty ("Is that possible in just 4 weeks? Should I keep my bottom clenched at all times?"), to the future conscious women who come to shape-up in anticipation of a healthy pregnancy, there are a zillion reasons in between.

Speaking today with "T", she told me about her short term Bootcamp goal for the holiday season: to beat the boys in her family at a push-up contest come Christmas.

Now let me tell you, T's push-ups rock the Camp. She is a full-on champ of the powerhouse toe push-up, but after 4 weeks away from class, she was challenged out of the blue last weekend to a push-up contest by the guys in her family. She did good, they were impressed, SHE was impressed! Yet, T knows she can bring more, More , MORE (clenching fists in excitement). The rematch is coming up in a few weeks, scheduled around family carols and hot cider. Oh yeah, don't be fooled by the lovely lady nibbling a Christmas cookie by the fire- those boys better watch out!

And so, we discover that T comes to Camp in order to open up a can of surprise whoop a** on those pesky (God love 'em) older brother's. A real life goal worth playing for!

What would be your reason, your motivation, your INSPIRATION for joining us in the play?

Whatever your reason, whatever your goal, we hope to see you here :)

Kimae

Fitness Changes Seasons

Another incredible Summer season of Hooping It Out by the lake came to an end last week with end of session FitTesting!


For me, end of session testing is a morning of unsuppressed giddiness, and it's true, I've been known to get an excited case of the girlish squeals while conducting testing. A little out of line with the Bootcamp persona, but you gotta agree with me here, watching a woman nail down a 3+ minute Plank hold, outside, before 6am, is definitely squeal worthy! (big shout out to J&B and the "N" sisters for hitting an all time high!!).



At Camp, testing is not a competitive process- just a few minutes of specific, timed exercises performed as a group every 4 weeks. Like each day in our program, FitTesting is all about the personal challenge, the chance for each woman to build on yesterday's workout, raising the experience to a new level today.



My favorite part of testing is what comes after the fact: me in the office, blown away yet again as I calculate improved per minute averages for each member- amazing proof of the power of commitment and of the bodies quick response to effective exercise. Sharing this information during one-on-one consultations is the best part of my job! I hear "Wow!" during every conversation I have. These women know they have been working hard, can feel and see the changes in their bodies. The numbers simply affirm the experience!



It is such an honor to have so many of these strong, athletic women back at Camp in the returning member Drop-In Program, where they will focus on new goals for the next 4 weeks, just in time to test again.



Between now and then, I will try to contain the squealing, but I'm not promising anything :)



Hope to see you in the play!


Kimae

We Finished Our First 5k!

Team SWL Bootycamp completed it's first 5k on Sunday, September 28th! The Alki Beach Run benefited Northwest Hope and Healing, a local organization providing social services to women in our community being treated for breast cancer. In 2007, Northwest Hope and Healing aided 240 women and their families with basic services ranging from child care to transportation to and from medical treatment. We are excited to have raised $700.00(and counting...) for this charitable event and we want to thank our families, friends and fellow Bootcampers for all their support, both financial and emotional- for some of us this was our first 5k run! Looking ahead, our team has big plans for the upcoming Pineapple Classic in November; another excellent fundraising 5k- with the added bonus of an obstacle course! Check it out at http://www.winterpineappleclassic.com/.

What's A Little Weather Among Friends?
This time of year, as the Bootcamp Summer season winds down, longtime Bootycampers begin to reminisce about days of yore, of misty Fall mornings and...mud! It's true, Bootcamp is held outside rain or shine, and while Seattle days like today(sunny and deliriously beautiful) make us feel as though it will never rain on our bun kickin' workouts, eventually...I mean, this is Seattle! For all the Duck and Cover we perform on rainy days, dashing to and from our front doors with heads hunkered under junk mail pulled fresh from the box, our Northwest weather is embraced at Bootcamp as that place where our Inner Child sends our Outer Grown-Up straight to time-out. Last winter, during one of those sideways rain December days that flooded the homes of many of our neighbors, the women at Camp, already soaked and smudged, took it upon themselves to "decorate" each other's shirts with big ol' muddy hand prints. I don't recall how it started, but for a brief moment between Push-Up's and Plank, it was a class right out of kindergarten. It really is true, what's a little weather among friends?

Hope to see you in the play!


Kimae