Fat loss Workout Tip & Challenge

We all like to think we give 100% when we workout 

but the truth is that many of us (myself included) tend to slack of from time to time which means less fat burning and trouble staying at 

our desired weight, body fat, and fitness levels.

 

My job is to make sure you're working out as hard as you think you are ;-) 

With that said, why not try an outdoor challenge or a race 

like the Rubber Duckie Race here in Burnaby on Oct 16th.

Are you looking for a challenge 
or may be a qualitative test to see how strong and far you have progressed since joining bootcamp - THIS IS IT!

CardioCore will be at this race providing the warm up, water station and post stretch tent so come bye and say "hi!"

Need a bunny pacer? I would be happy to run a long side you to keep you company!
Give your CardioCore Conditioning Coach a call. They would be happy to help provide you will the tools to complete this race successfully!

The Rubber Duckie Race is 3 weeks away. More than enough time to train for the 5km (you run at least a quarter of that amount at bootcamp!)


For those who have attended a TRYevent before you can attest to the fun and scenic challenges TRYevents offers.

Can't make it to this race? They have a series of races all over the Lower Mainland and on Vancouver Island --> check it out here


Receive a $10 Gift Certificate when you REGISTER ONLINE WITH THE RUNNING ROOM.

 

Half Marathon, Half Marathon two-person Relay, 7 Miler, 5K & Kids Run

Race Course Description
This beautiful 21.1K & 7 Mile course circles Burnaby lake, giving you the opportunity to enjoy fresh air, exercise and more chances to view birds and animals in this wilderness environment. Join other walkers & runners on this scenic course throughout the trails of Burnaby Lake.  Located in the middle of the city, Burnaby Lake Regional Park is a stunning wildlife sanctuary. The lake was created by a glacier 12,000 years ago and its shores were home to sawmills in the late 1800's.

Event Name	Until Aug 1	Until Sept 6	Until Oct 11
Half Marathon	$50	$55	$60	Register Now!
7 Miler	$45	$50	$55	Register Now!
5K	$45	$50	$55	Register Now!
Half Relay (Teams of Two)	$80	$85	$90	Register Now!
Online registration closes on October 11th, 11:59 pm. You can still register during race kit pickup.

Receive a $10 Gift Certificate when you REGISTER ONLINE WITH THE RUNNING ROOM.


2011 Shirt, Clour, Design and Medal
TRY EVENTS is excited to pass on the news that our ROCK 10K Brooks woman & men sizing shirts were a huge sucess and we will be using them again for our 2011 Rubber Ducky Half race! Please register early to secure your shirt!

Shirt $25 value

Our new souvenir Brooks Workout Hoody $50
 

This is an extra option event souviner item that has a value by itself before the custom event screening of $60
We are able to offer you this with the custom event screening for $50. It is 100% Polyester and is crafted from moisture wicking yarns designed to ensure cool and comfortable performance like the shirts. These are unisex sizing and will have the event logo on the front and TRY EVENTS Follow the Leader on the back. (no names on the back like past events)

Parking

Finishing medals & Pancake Breakfast included!

Canada Day Long Weekend Challenge

Equipment: Dumbbell, mat, timer, water and towel

You have 4 minutes to repeat each super set, working your way down from 10 reps to one rep each.
Note: you may not be able to work your way through the entire pyramid in the allotted 4 minutes. This is okay - it's meant to be a challenge!  Do what you can :-)


ie. Round 1: Burpee 10 reps; push up 10 reps
     Round 2: Burpee  9 reps;  push up  9 reps
     Round 3: Burpee  8 reps;  Push up  8 reps

Take a minute rest in between each supper set. 

Set 1: Burpee - Push up
Set 2: Plank row - Mtn climb
Set 3: Side shuffle (4 steps each way) - Reverse lunge kick forward with opposite leg
Set 4: Tricep ext - V sit flutter kicks
Set 5: Side lunge - Squat jump
Set 6: Rock roll - Bird dog
Set 7: Pony kick - Clean press squat
Set 8: Jack press - Knee up punch
Set 9: Army roll with jump up - Split Lunge

If you push your self threw with minimal rest you should be able to do this under 45 minutes


HAPPY CANADA DAY!

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.

The Super 30 Workout Challenge

This workout is dedicated to the number 30...this may or may not be my age *ahem*

WARM UP: 5 minutes of Dynamic movements ie. arm circles, marching, side shuffle, butt kicks, high knees, cross-overs, walking lunges.

PLEASE NOTE: a beginner should modify and only do one round. Remember to go at own pace and take breaks when needed.

You have 30 exercises to complete - back to back with as least rest possible - for 30 seconds...the major challenge is to do 3 rounds. If you do 3 rounds I give you permission to have a birthday cupcake with me!


1. Shadow boxing
2. Jumping jack (DB) press
3. Sumo squat with upright row
4. Burpee
5. Plank
6. DB Swing (front to side raise)
7. Squat jump
8. Spiderman push up
9. Bird-dog
10. 100m dash

WATER BREAK

11. Dive bomers (aka Hindhu pushups)
12. Wall Squat with Bicep Curl
13. Staggered Push ups
14. Knee's Up
15. Lunge (right) with Tricep Extension
16. Lunge (left) with Tricep Extension
17. Saxon bends
18. Mountain Climbers
19. Superman
20. Sucide shuttle run

WATER BREAK

21. Push up Plank
22. Heel Drop Sweepers
23. Side plank (right)
24. Side plank (left)
25. Skip (side to side; front and back)
26. Curtsy lunge
27. Hip Bridge
28. Bicycle crunch
29. Skater lunge
30. Inchworm

Cooldown - Speed walk 400m

Don't forget to Stretch!!!!

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20 Minute Cardio Challenge

Imagine you are a Child again, with Boundless Energy, and approach this Challenge with Enthusiasm!

Burpees no one likes these, for good reason, they are tough but my god will you see a difference in your bum, legs and thighs if you keep this up: from standing, crouch down, place palms on floor, jump legs back into full push-up position (add a push up if you wish), then jump legs back to crouch pose and stand up (or jump up). Repeat again.

When Marching swing your arms and lift your knees up high this is your Active-Rest between intervals.

Before Starting: Grab a stopwatch (I like my Gymboss timer) or an egg timer that will alert you when the time has passed, a bottle of water and a towel (for all the sweat that will be dripping off you!)


* March in place for 3 minutes (360 steps)
* 60 Jumping Jacks
* March 1 minute (120 steps)
* 60 Jumping Jacks
* March 1 minute
* 30 Burpees
* March 1 minute
* 30 Burpees
* March 1 minute
* 30 Burpees
* March 1 minute
* 30 Burpees
* March 1 minute
* 60 Jumping Jacks
* March 1 minute
* 60 Jumping Jacks
* March in place 2 minutes to cool down

Remember the Marching phase is your active-recovery to allow your heart rate to even out and muscles relax, thus allowing you to put all your intensity into your next round of Jumping Jacks and Burpees.

This is a challenge for those of you who have been regularly working out for a few months. 
If you are beginner or have any joint issues please consult with your doctor prior to performing these exercises!

Cardio-Core Fitness Challenge

ARE YOU READY FOR A CHALLENGE?

Cardio Core Fitness 

Spring Fever 28 Day Challenge!

In an effort make 2010 your fittest year yet, we are challenging our bootcampers to set goals/promises and succeed.

This contest is open to our Cardio Core Bootcamp clients and friends.

In general it takes 28 days to form a new habit - we are asking you to set a goal/promise for the next 28 days.

Strength, Stamina, or Willpower. You decide!

Some examples: lose 5 pounds, do cardio for 30 minutes 6x per week, pack your lunch with healthy organic whole foods five times per week, or no caffeine/ alcohol for 28 days. Maybe you want to be able to pump out 40 push-ups in 1 min.

Set a goal and follow it through! 

Everyone who emails me with goals and (28 days later) results, will be entered into a draw for some great prizes!

TO BE ELIGIBLE YOU MUST:

1. Set a GOAL/promise - make it realistic, something you can accomplish in 4 weeks 2. You MUST FOOD JOURNAL for the ENTIRE 28 days. We all know those snack calories add up! There is a free online program at www.fitday.com that I like to use. 

3. You MUST REGULARLY ATTEND bootcamp. Whether you are signed up for 3 day or 5 day - stick to it!

3. REPORT WEEKLY your progress and feelings in a journal or blog. I'll send you questions to fill out. If you don't have a blog, you can get one free at www.blogger.com, or you can email me directly your updates. By keeping a journal you are holding yourself accountable for your actions. This will also allow your trainer to offer feedback on your progress.

Good luck! Feel free to send this out to your friends to support you or join you.

Yummy Mommy - Fitness Challange - Amanda Asaad

Yummy Mommy - Fitness Challange - Helena Tse