Nikki's Core-Crunch Ab Circuit!

Here is a great 10 MIN Abs/Core Circuit ... all you need is a bit of space and some Dumbbells

Click here to see the rest of the workout

Killer Core Workout - All you need is a Towel!

Get a set up towels or Pot Holders (PH) to put on your feet or hands for this workout

Each exercise is about 45 Seconds to 1 MIN in Length - REST 10-15 Seconds - Follow in order all TEN Exercises

To see the workout click here

Congrats to CardioCore Coach Kirsten for her 2nd place Win!

Fitness instructor ups competitive ante

Dave Ford Photography
Buy Victoria News Photos Online

 

 

Langford boot camp leader Kirsten Lahti is already preparing for the Western Canadian body building championships in May. A competitor in the figure category, Lahti placed second in the tall category of the Sandra Wickham Classic in Vancouver earlier this month.

By Travis Paterson - Victoria News
Published: November 23, 2010 11:00 AM

Kirsten Lahti is entering her offseason, if you can call it that.
The West Shore boot camp diva placed second in her class at the Sandra Wickham Fall Classic body building competition in Vancouver on Nov. 13.

The 5-foot-9, 32-year-old executed a stage routine designed to show off her body in the tall figure category, a balance of muscularity and femininity.

It was Lahti’s first foray into the competitive world. With a break until her next competition in the spring, now’s the time for the ultra-hard working Lahti to ease off the pedal.

Or not.

“Technically, this would be considered an offseason,” said the certified fitness trainer. “Generally it takes 12 to 16 weeks to prepare for a show. For now, I will increase my intake and put on some more size.”

Married with two kids (five and six years old), Lahti’s made a career out of putting high-performance athletes and regular folk alike through high tempo, group workouts at her studio, Cardio Core Boot Camp in Langford.

She started preparing for the Wickham Classic back in February but said she first got serious in the gym about six years ago, following the birth of her first child.

Since 2007 she’s been sharing her expertise as a fitness buff with anyone who comes through the doors, from beginners to marathon level athletes.

But there’s always room to improve.

“I have a contest coach preparing me on what I need to improve.”
For the rest of the fall and into the holidays Lahti has a great excuse to chow on holiday meals. Lahti will ease off her cardio routine while increasing her diet in an attempt to add as much as 15 pounds (seven kilograms).

She’ll come back down that much again by the next event, she said.

“When you’re in that final training window, the last thing you do each day is get on the bike for one more round of cardio.”

To the regular weekend warrior, the current break in Lahti’s time spent working out isn’t much.
She’ll retain her well-sculpted frame and high-level cardio conditioning. Come March, however, Lahti will bear down in an attempt to achieve a top placing at the Western Canadians in Kelowna in May. It’s also a building block for her biggest goal of 2011, the provincial body building championships in July.
“The B.C.’s will earn me much more exposure,” she said. Figure is one of many competitive categories in the B.C. British Columbia Amateur Bodybuilding Association.

Is Cardio-Core Bootcamp a full body workout?

YES!!!

If you are new Cardio-Core Bootcamp and are probably wondering what to expect at your first class.

Take a look at the following list of exercises -- each of them will work ALL the major muscles for a killer Total Body Workout!


Exercise: Squat and Lunge
Executing these movements will work the following muscle groups:

Quadriceps, or quads as they are frequently referred to amongst seasoned athletes, consist of the four main muscles in the front of your thighs. Making these muscles stronger, gives you more strength when lifting and helps to take the strain off your back. Remember the old adage, lift with your legs, not your back. Your quads are what make that movement possible.

Gluteals are the three muscles that make up your butt. If you like giving the opposite sex whip lash, you absolutely must work this muscle group. Strong, shapely glutes, as they are often called, gives your body the capacity to move about during normal activities as well as high energy sports such as tennis, skiing or mountain climbing. Train these muscles to give you a butt worth struttin’.

Hamstrings are the three major muscles in the back of your thighs. These muscles become extremely tight from day to day office work of sitting for long periods of time behind a computer screen or desk. Working these muscles will tone your tush and keep you moving without fear of injury.


Exercise: Chest Press and Push Up
Both of these exercises work the following muscle groups:

Pectorals are the chest muscles behind your breasts. Building these muscles helps to fight the effects of gravity and sagging breasts. An alternative to plastic surgery, these exercises will strengthen the muscles in your chest wall to combat the effects that aging, child-bearing and nursing etc.

Anterior Deltoids are your shoulder muscles. These muscles sit on top of the arms like caps. These muscles are needed to push a swing or door. When these muscles are developed they provide strength and reduce neck strain. Toned anterior deltoids provide shoulder width and help to accent a smaller waist.

Triceps consist of the two muscle groups in your arms. Toning your triceps is the key to sleek, sexy arms. Beautifully shaped arms look fabulous in tank tops. Remember no one wants their under arm to to continue waving even when you've stopped.



Exercise: One Arm Row and Reverse Fly
The following muscle groups are affected by these workouts.

Latissimus dorsi is a flat dorso-lateral muscle that runs from the lower to middle of your back. This muscle is responsible for stretching and extending your reach. Developing this muscle will tighten your waistline and strengthen your back. Only the One Arm Row works this muscle group.

Rhomboid/Trapezius muscles are located in your upper back and connect your shoulder blades to your spine. Working these muscles and keeping them flexible will help to protect you from injury when reaching overhead or playing tennis and other sports. Toning these muscles will give you a sleek sexy back that’s ideal for backless dresses and halter tops. Keep in mind, the Trapezius lays on top of the Rhomboids and will help retract the shoulder blades. Strengthening these muscles will improve your posture - instantly making you look 10 lbs lighter!

Posterior Deltoids are the muscles located in the back of the shoulders. Working your posterior deltoids will give you those sexy shoulders that look great in spaghetti straps. Sundresses, evening gowns, swimsuits, will all show off your well-toned arms and shoulders.


Exercise: Triceps Kickback and Overhead Extension
These exercises are designed to accentuate the following muscle group.

Triceps brachii is the muscle located in the underside of your arm. Developing this muscle not only makes your arms stronger, it helps to tone them and give them a nice svelte look.



Exercise: Biceps Curl and Hammer Curl 
These exercises both work one muscle group.

Biceps brachii is the muscle located in the front of the upper arm. When you flex your muscle Popeye style, the biceps brachii is the muscle that you are showing off. Developing this muscle will sculpt your upper arm for that sexy sleeveless look.



Exercise: Shoulder Press 

Deltoid muscles are the complete set of muscles covering your entire shoulder. Developing these muscles allows a complete range of motion for your arms. This is helpful in throwing, pushing and pulling. Well developed shoulders on a woman doesn’t mean she will look like a man. More likely, toning this area, will accent your hourglass figure and leave admirers longing for another look. As for men, developing your chest and shoulders will make your waist appear slimmer and attract flocks of woman begging to be embraced.



Exercise: Abdominal Crunch and Plank

Abdominal muscles are located in the front of your stomach. Keeping these muscles toned will give you a fabulously flat stomach with sexy six-pack abs.

NEW TO BOOTCAMP: What you need to know before class!

New to Bootcamp
Things to consider:

• Bring your mat and hand weights to every class.

• Bring a towel, you will sweat! Get used to it.

• Bring your Stability Ball inflated to your designated ball class (ask your trainer).

• Arrive to class at least 10 minutes early – we begin on time – we don’t want
to leave you behind.

• If you have an injury or concern, please let us know so that we can offer
you a safe modification.

• Reaffirm your commitment to the program and yourself every day – even if
that is at 6 am!

• Classes cannot be carried over into the next months’ session. If you do
miss a class, please make every effort to make it up during the session that
you are registered for.

• Know your start time and location schedule.

• You will get out of Cardio Core Fitness what you put into Cardio Core
Fitness. We supply you the means but you must provide the power.

• If weight loss is one of your primary goals – put as much effort into your
food choices as you put into exercising – weight loss is 70% what you put
in your mouth. You know what is good and what is bad – fruits,
vegetables, whole grains, fish, nuts and lean meats are good –
cheeseburgers with fries are bad. We know you know this.

• We are not nutritionists. We are fitness instructors. But we can offer you
dietary assistance in form of websites and people you can talk to for
support with your menu choices.

Equipment:

You can purchase the following items from your instructor - contact them to confirm prices:

Mat 
Stability Ball

5lb dumbbells
8lb dumbbells

Attire:

Remember: we are outdoors so you want to prepared for Vancouver's unpredictable weather!

For warm weather consider light layers, such as a tank and a top tech top for use during warm up and cool down. Consider sunscreen and bug spray.

For cool weather, you should avoid cotton attires since they get wet easily. Also, when it gets wet, it doesn't only stay wet, it even gets cold quickly. For clothing that dries quickly and wicks moisture away from your skin, buy clothes with synthetic fiber materials (e.g. Capilene and polypropylene).

During rainy or snowy weather, the common outdoor wear is Gore-Tex. This material sheds water and allows perspiration wicked from your skin to pass through its outer shell.

• Base Layer Winter Clothes. Wear a layer of soft synthetic fabric (e.g. polypropylene or Capilene) against your skin. The Base Layer can be a collection of long underwear, shirt or tights.
• Middle Layer Winter Clothes. Considering the temperature, you may need to add a middle layer such as a vest, hoody or a synthetic fleece jacket.
• Outer Layer Winter Clothes. Some type of outer layer will be needed during wet, windy, or very cold days to repel wind, water, or both. You may use a wind- and waterproof jacket for your outer layer.

• Activity Accessories. For your hands, use gloves or mittens as protection. Put on something such as a headband or a hat since up to 50-90% of your body heat is loss     through your head. On your feet, athletic sport socks that wick moisture. 

We have paired up with Stomtech to bring high quality, high design and functional athletic apparel!  Click to Visit our Store

Fuel

Now that you are on your way to a healthier lifestyle you more than likely have a lot of questions on nutrition. I am going to touch on some of the more frequently asked questions and concerns.

Do I eat before or after my workout?

Everyone you talk to probably has a different answer for this one. The bottom line for eating before your workout is to do what works for you. We are firm believers that it is important to put something in your tummy before your workout. Adding fuel to the fire helps regulate your blood sugar and kicks your metabolism into gear. Some studies show that since you haven't eaten in approximately 7 hours your body is already in the "negative" mode and will draw directly from your fat stores. Do whatever works for you. Some people can't eat before a work out and some people can't workout unless they have a little something to eat.

Here are some suggestions for fuel which you should try and consume approximately 30 minutes before your workout.

- whole wheat bagel with peanut butter

- small banana with peanut butter

- kashi bar

- 1/2 an apple with a piece of cheese

- 1 slice of whole wheat bread toasted with almond or peanut butter

It is very important to try and eat within 30 minutes after your workout. Try to include some carbs and protein. Maybe a bowl of whole grain cereal with milk, fruit and a glass of OJ; or some scrambled eggs (3:1 - white to yolk) with toast.

Your body is working hard and the fire has been started. You must continue to keep the fire burning all day long by adding fuel (food) to the fire.

How many times a day should I eat?

You should aim to eat at least six times a day. Now that doesn't mean six complete meals - it means three meals and three snacks... or even three meals divided into six meals. You want to aim to have something every three to four hours to maintain your sugar levels and your energy. When we wait too long between meals we often are so hungry that we reach for whatever is fast and easy.

Drink throughout the day and the next time you feel hungry (and your next meal/snack isn't for awhile) more often than not you are thirsty so drink up!

Your Ideal Caloric Intake

How many calories should I take in a day?

To figure out your ideal caloric intake you first need to determine your basal metabolic rate, or the amount of energy (calories burned) used by the body under resting conditions. Keep in mind here, that the more muscle you have on your body, the more energy (or calories) you will use while resting. This is why transforming body composition (reduce body fat and increase muscle) will support achieving ideal weight in the long term.

What is my BMR?

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) Men: BMR = 660 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Harris Benedict Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: 1.                   If you are sedentary (little or no exercise) : 1.2 2.                   If you are lightly active (light exercise/1-3 days/week) : 1.375 3.                   If you are moderately active (moderate/sports/bootcamp 3-5 days/week) : 1.55 4.                   If you are very active (hard exercise/sports/bootcamp 6-7 days a week) : 1.725 5.                   If you are extra active (very hard/sports+physical job or 2x day training):  1.9 *Most of our bootcamper’s can categorize themselves as “moderately active” or “very active," depending on how often they attend workouts (frequency) and how hard they work (intensity)*  BMR x factor depending on activity level = caloric intake per day to maintain your current weight

You can achieve weight loss by increasing your caloric expenditure (exercise) or reducing your caloric intake (eating less!). The combination of both will ensure long lasting weight loss, as long as you do it right.  If you are going to reduce caloric intake do it safely. Reducing calories by 15% - 20% of your daily maintenance needs is a good start. And remember, sustained weight loss is impossible without increased, regular exercise.

6 Post Workout Snacks
Protein Shake with Banana "After a workout, you want ample protein combined with a carbohydrate," says Reisinger. A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy.
Recommended Serving Size: 2 scoops of whey protein powder combined with water and 1/2 banana, 250 calories

Peanut Butter and Banana on Rice Cakes

If you're craving something more substantial after a workout, a healthy peanut butter and banana sandwich will fit the bill. Instead of bread, smooth your peanut butter onto two brown rice cakes for extra fiber (without empty carbs). And while you may usually avoid bananas because they're too full of sugar, eating one after a workout is just fine. "This is one of the only times I recommend a high-glycemic carbohydrate source such as banana, because the uptake will be rapid," says Reisinger. Translation: It'll replenish your energy quickly.
Recommended Serving Size: 1/2 banana, 1 tbsp. peanut butter, and 2 brown rice cakes, 215 calories

Hummus and Pita

Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that'll keep you fueled for hours.
Recommended Serving Size: 1/4 cup hummus with 1 whole wheat pita, 275 calories

Yogurt and Fresh Berries

Protein makes sense after a workout, since it contains amino acids that help build muscle. "Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up," says Reisinger. Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy.
Recommended Serving Size: 1 8-ounce container of plain, low-fat yogurt with 1/2 cup berries, 180 calories

Tuna on Whole Wheat

What could be more filling after a workout than half a sandwich? And when you choose its filling wisely, you'll be building muscle while you eat, too! "Research shows that carbs and protein together have a better response to post-workout recovery," says Reisinger. Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole wheat bread is an ideal protein/carb mini-meal.
Recommended Serving Size: 4 ounces water-packed tuna and 1 slice whole wheat bread, 220 calories

Turkey and Cheese with Apple Slices

If you're not in the mood for a sandwich, skip the bread and eat the fillings on their own! Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll up for a quick, high-protein, eat-on-the-go snack. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs.
Recommended Serving Size: 4 ounces deli turkey, 1 soft cheese wedge, and 1 apple, 240 calories

Burn off the Flab!

Intelligent exercise triggers different hormonal signals in the body. These chemical messengers are powerful determinants of which fuel your body will burn: fat vs. sugar.
It's simple, eat sugar burn sugar. Eat sensibly and don't starve yourself. Stay away from the sweet stuff as it will elevate your blood sugar and insulin, both of which will inhibit your fat burning potential.
Timing is also a factor, the minimum people wait before exercising after a meal is 3 hours. The longer you wait after eating, the more fat you will be burning during the training session.
How it works
The better shape you are in the more efficiently your muscles will burn fat. Body fat burns at 60% of your maximum effort and blood sugar burns at 80% of your max effort.
How to do it
To increase your level of fitness and burn fat at the same time add intervals to your workouts ...this includes incorporating interval sprints once a week in you running program.
Lets say you are training for the Sun Run - Start with a low intensity run at 60% for 5 minutes to burn fat and then kick it up a notch to 80% for another minute. Listen to your body, continue these 5 to 1 intervals and do as many sets as you are comfortable with before ending with a 5 minute cool down run.
At the gym - perform a superset (a combo of exercises) incorporating a strength or resistance exercise with high intensity cardio.
For example:

Bench Press, Squat, and Skipping. You could use a set number of reps 8-12 for each exercise or duration such as a minute - go through the superset 2-4 times depending on your fitness level.

OR ...

COME TO CARDIO-CORE AND WE'LL GIVE THE TOOLS AND MOTIVATION SO YOU DON'T HAVE TO THINK ABOUT IT!

Post Workout DO's & DON'Ts

Post Workout DO's and DON'Ts -

1. Eat your PROTEIN. This is the raw material for growing and maintaining lean muscle. Eat within an hour of finishing your workout for optimal results.

2. Eat your CARBS. Working out takes glycogen (energy) out of muscles and needs to be restored.

3. DRINK! Rehydrate! You should be drinking throughout your workout and throughout your day, but most importantly after a vigorous workout.

New Years Resolution: Improve running speed

New Years Resolution: Improve running speed with intervals

- sprint 20 seconds, jog 10 seconds repeat this round 8 times for a total 4 minutes

- walk break for 3 minutes

and then repeat above sequence 2-4 times or until exhaustion

At Home Workout

Visit out youtube channel for workout suggestions over the holidays

YouTube - CardioCoreBootcamp's Channel

Posted using ShareThis

Are you naughty or nice? Track your food intake to find out

Check out the iphone app MyFitnessPal. It's a great way to keep track of your food intake on the go.


If you don't have an iphone check out this online meal planner http://www.cardiocorebootcamp.ca/page/MenuPlannerDemo.html

PUMPkin workout

Beginners will do:
2 rounds of eight exercises - 30 seconds work, 30 seconds rest in between moves

Intermediate will do:
3 rounds of 8 - 20 seconds work, 10 seconds rest

Advanced:
4+ rounds of 8 - 20 seconds work, 10 seconds rest

1. Plank (hold for 20 seconds)
2. Squat Swings
3. Squat to Shoulder Press
4. Reverse woodchopper (pumpkin starts down left foot cross up to right shoulder)
5. Reverse Woodchopper (pumpkin start down by right foot cross up to left shoulder)
6. Lunge (hold down in place) left foot forward right knee bent towards ground pumpkin out in front at chest height twist left
7. Lunge (hold down in place) right foot forward left knee bent towards ground pumpkin out in front at chest height twist right
8. Bent over Row

BONUS AB work:

V-sit with twist
Side plank (pumpkin resting on hip) BOTH sides
Reverse crunch (pumpkin b/w feet roll knees towards chest)
Sit up while pressing pumpkin above head

Have a great time!

Don't buy into gimmicks - work hard and get results!

I was recently reading an article on the Wall Street Journal Blog about a new piece of technology that is supposed to provide a much needed distraction from your workout to help you get through the agony.

The article is entitled

“Making Dreaded Trips to the Gym More Bearable is Start Up’s Aim”.

Here’s a briefing of the article:

“The average user is on [gym] equipment for 20 to 30 minutes and most are looking for a distraction from working out,” said Bryan Arp, chief executive of start-up Netpulse Inc., which has just raised a $3.1 million Series A round led by Javelin Venture Partners and including DFJ Frontier.

The company plans to launch an entertainment platform designed for integration into fitness equipment. The Netpulse platform gives fitness club members access to live high-definition television, on-demand videos and music, iPod and iPhone connectivity, personalized workout data and connection to social media – all via interactive platforms and personal viewing screens built right into fitness equipment and cardio equipment.

It plans to generate revenue through licensing the platform to equipment manufacturers, as well as advertising through content partners on the screens.”


It's a brilliant idea if your lazy - basically, it caters to the fact that MOST people who workout at gyms do so at such a low-intensity that it’s super boring and they need whatever entertainment they can get to burn wasted time.

The general population is basically just going the gym to listen to music, watch TV, etc.- not to get results…sadly most people at the gym workout at such a low-intensity they are not getting results plus they're bored and thus need the above as a distraction

Instead of treating boredom (from their crappy workout) with TV, perhaps they need to make their workout better.

Cardio-Core Bootcampers agree that they NEVER get bored with their workouts - plus time passes quickly so they don't have the opportunity to get bored and in a rut!

Long, slow, boring cardio sucks and intervals rock if your goal is to get maximal results in minimal time and that’s the bottom line!

If you get bored during high-intensity interval training workouts that last 20 minutes or less than you simply are not challenging yourself enough.

If you are actually pushing yourself outside of your comfort zone during your workouts, I know you sure as hell can’t read an article online or watch TV because you’re too busy catching your breath and trying to slip on your own sweat.

Don't buy into the endless gimmicks that keep coming out that cater to LAZY PEOPLE - it is not the solution.

Hey, I’m not hating on this company because they are simply providing a cool product based on what the market actually wants… WORKOUTS THAT ARE SO EASY IT’S LIKE SITTING ON THE COUCH WATCHING TV OR SITTING AT YOUR COMPUTER SURFING THE WEB! Just don't get mad when your dress size gets larger.

Nutrition Ebook available at www.corebookcamp.com

Poor nutrition will not only lead to poor fitness and the inability to drop those extra pounds, but can lead to a lack of energy, lack of focus, poor moods, and the development of lifestyle-related diseases such as heart disease, diabetes, some types of cancer, and obesity. Proper nutrition is not a difficult concept. With a little EDUCATION and COMMITMENT, anyone can achieve a well balanced, fully nutritious diet that will improve ones focus, energy levels, moods, support weight loss, improve ones immunity and overall health. Today is a good day to start reaping the benefits that a combination of exercise and proper nutrition will give you.