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