Back to Basic: What is Boot Camp?

It was the most challenging class I had led in a while, Mark said as he put on his jacket. It might have been the toughest I had ever done at the YMCA.

"Really?" I asked. It didn't seem that bad. Then again, I wasn't completing the 4-minute rounds that alternated between cardio and resistance training. I was doing part of them, yes, but I definitely wasn't going rep for rep.

But still, I followed up, "don't you expect boot camp to be hard?"

I was sitting in my program director's office, squaring up schedules and training, when he asked me if I could fill in for a few Tuesday nights. One instructor was cutting back on classes and while a replacement was lined up, she still needed some training.

"It's on the schedule as T-N-T," he said, "but she's been doing it as a boot camp. You can just keep that up."

I am not sure what it was about that day and that conversation but ever since, I've really been putting thought into what a boot camp class is – and what it should be. It's easy to fall into the trap of making it the hardest class possible (as I implied when talking to Mark) but the problems with that are a) many people attending group fitness classes in a YMCA-like setting aren't ready for such a class; and b) it is my belief that each class/module should have an objective or goal. I think a lot of people like to label classes "boot camp" because it is more inclusive (you are more likely to get men in the door) and it sounds trendy.

But that's not a good reason.

According to ACE, the organization through which I earned my personal training certificate, an exercise boot camp incorporates exercises that improve strength, agility, power, speed, strength and balance. The Mayo Clinic reports that the appeal of boot camps is that the class builds "strength, endurance and agility to conquer your daily routine"and includes intense aerobic and resistance elements. As for the Y? The schedule describes my class as "a challenging interval class with a variety of drills and power moves to increase agility, "cardio" and overall strength for the ultimate calorie burn."

For comparison, the T-N-T class is listed as "a muscle conditioning work out designed for improving overall strength and endurance."

Even with the definitions, it's still a broad fitness category. And so what's an instructor to do? Well, not make the class as hard as possible – I'll tell you that much.

For me, it's meant that I've stepped back and really put thought into the why of the workout and not the what. It's not about doing three kinds of burpees or four variations of jumps. It's about using heavy weights to build strength or doing lateral movements to improve agility. It's not about incorporating the craziest, most complicated moves from the most recent issue of a magazine but choosing moves that improve functional fitness that participants recognize and can perform with good form. It's not about earning a reputation for being a badass instructor but leading participants through a safe workout.

But don't be fooled by my soap box – safe doesn't equal easy.

Last night's boot camp workout included 4-minute work sessions that focused on performing a move for 45 seconds and then a more intense exercise/version for 15 seconds. The class rested for 2 minutes between rounds, and the rounds alternated between cardio and resistance.

Sample cardio round (repeat twice):

Shuffle side to side (45 seconds)
Squat jack (15 seconds)
Back pedal (45 seconds)
Scissor jack (15 seconds

Sample resistance round (repeat twice):

Deadlift with bentover row (45 seconds)
Isometric row hold (15 seconds)
Single leg deadlift with flye* (45 seconds)
Single leg pulse* (15 seconds)

* Do one side/leg per round

A couple of notes:

• I like to program classes in terms of time rather than reps because not everyone works at the same pace. I find that it improves self efficacy if a participant doesn't feel behind, and it also improves form because they aren't worried about keeping up.

• I offer modifications/challenges for most exercises in a workout. Squat jacks become tap outs and scissor jacks become an alternating lunge with a limited range. If I have a good group, I'll challenge participants to take the squat jack to a tuck jump.

• I am just sharing this as an example. If you choose to incorporate these sets into a workout, you do it at your own risk.

• If you want me to share the whole workout, let me know in the comments. I will add a graphic with the information. I might even get super (insert adjective here) and make it pinnable.

Now, with that out of the way, tell me: What do you think are the components of a good boot camp workout?

Scary Workouts: A Frighteningly Fit Halloween

The sky was pitch black save for charcoal clouds gathering. The stars were hard to see through them much less through the ceiling to floor windows in the aerobics studio.

It was 6:30 p.m. and time for boot camp class at the Y. The only problem? No one was there.

Class size can be hit or miss but I almost always have a handful of regulars. Parent-teacher conferences in the school district and Halloween events had kept them away, I reasoned. As did the chilly, unwelcoming weather I ventured further.

Regardless, I started the music — a Halloween mix for group fitness instructors from Steady 130 — and began the workout. It was full of appropriately named exercises — Frankenstein Walk and Creepy Crawlers. Before you think that I'm amazingly creative, I didn't come up with it on my own. I had help — help from an accredited, reliable source.

When I first began programming the workout for the Oct. 30 class, I did an Internet search for "Halloween Workout" and "Halloween Exercises." Most of the results were from bloggers who had created spooktacular circuits to be pinned by readers and repinned by more readers and repinned by complete strangers who follow those readers on Pinterest. These workouts are a pet peeve of mine, which I'm sure I've said before, as many of the people are not qualified to give anyone a workout, much less a wider audience. Also, these workouts often do not include modifications nor do they factor injuries, fitness levels and special needs.

I digress ... I was beginning to get frustrated because most of the workouts were just scary hard (read: lots of burpees) and didn't have the cute factor I wanted. That's when I got a message in my inbox from ACE, the organization through which I received my personal training certification. There, in all its glory, was a Halloween-inspired circuit workout that used supersets. Supersets include two exercises that are completed one right after another without rest. This workout style allows an exerciser to save time, increase intensity and overload muscles to produce results.

The exercises in the Spooky Superset Workout were great. Not only did they have the creepy names but they were easily modified for different fitness levels and not so complicated that I needed to be an acrobat to demonstrate them. And demonstrate them I did as I had a handful of girls show up just a bit late.

I did change up the workout — ahead of time and on the fly — to accommodate the participants strengths and weaknesses and the class schedule.

Here's what we did:

Four supersets with two exercises each. Each exercise was performed for 30 seconds and four rounds of each superset were completed. Participants rested for about a minute while I demonstrated the exercises in the next superset. A warm up of dynamic movements and stretches was performed before beginning the circuits.

Superset 1
Frankenstein Walk
Mummy Sit-ups

Superset 2
Full Moon
Ghost Fliers

Superset 3
Skeleton jacks (most of us modified the exercise, performing a traditional jumping jack)
Scaredy Cat (I chose this instead of the Count Dracula as achieving the supine plank could be difficult for those with wrist weakness or injury.)

Superset 4
Zombie Walk (Since I took out the spider push-ups, I wanted an exercise that targeted the shoulders. This one is a favorite from my days teaching Bodypump.)
Monster Walk (I wanted something that targeted the glutes and also incorporated some lateral movement.)

Disclaimer: Although I am an ACE certified personal trainer and certified Bodypump instructor, you should consult a physician before starting any exercise program. I am not recommending these exercises to you but merely sharing them. If you choose to do any of the exercises featured on this website, you do so at your own risk.

Weekly Training Update: 6/16-6/22

"It's not your workout. It's not about you."

If the presenter stressed one thing during the HIIT and Tabata workshop on Sunday, it was that interval classes are meant to be coached rather than 100 percent instructor led/modeled. She said that there was no way that an instructor can go all out in a class and still be an effective and safe leader.

I nodded my head. Many, many times. If there was anything I needed to hear, it was that.

I struggled this past week with how to balance my class load with my own workouts and running. My new session of boot camp (email me if you are local and interested) includes two mornings and one evening. I also have two classes at the Y on Thursday - another boot camp and Ripped. Coming from an instructor-driven group exercise background with Bodypump, it's hard for me not to participate with the students. I want to work hard so they can aspire to work hard and, I'll admit, having the pressure of leading pushes me past my limits.

But five classes is a lot in a week - for anyone. Factor in four days of running, and it's a bit crazy. On Friday, a rest day (thank God), I was so sore that I was walking around as if I had ran a marathon the day before. I shuffled through 10 miles on Saturday, wondering how on earth I was going to do it. And, on Sunday, I almost felt looser and more rested after the long run.

The challenge will be figuring out how I most enjoy leading without killing myself. I like participating but I need to take care of me, especially this week as I'll be running ZOOMA Napa Valley on Saturday. I have to be my best me so I can be a better instructor.

My new love-to-hate exercise that I learned at training. I need some more practice before adding it to class.

The week, in training:

Monday, June 16
CROSS TRAINING | Boot camp
Programmed for shorter 10-minute bouts and included a few games - like Musical Mats. Last one in gets to do burpees.

Tuesday, June 17
RUN | 3 miles    
Time: 27:02     Pace: 9:00
A family run. I pushed the BOB for the first half and then Mark took over.

CROSS TRAINING | Boot camp

Wednesday, June 18
CROSS TRAINING | Boot camp
Four stations: cardio, lower body, upper body and core. One minute at each.

RUN | 5.53 miles 
Time: 49:24     Pace: 8:55

This run was not my run. Mark and I had some differing opinions, and I left a bit disgruntled to hit the Y for intervals. I get there and all of the treadmills are out of service. I almost skipped the run but headed outside without a watch in the oppressive humid conditions. I timed the run with my phone but had some user issues because why wouldn't I. The run was saved by texts from one of my favorite people. Luckily, I managed not to drown in my own perspiration and not sweat off what remains of my chesticles.

Thursday, June 19
RUN | 4.04 miles
Time: 38:18     Pace: 9:28
I had grand plans that I was going to run closer to 6 miles this morning but the soreness in my legs dictated otherwise. Joe was kind enough to oblige me in the slow and easy category, which made the run feel quite nice, and left us with negative splits.

CROSS TRAINING | Y boot camp + Ripped
Boot camp worked off a four-exercise format with each round incorporating a cardio, lower body, upper body and core exercise.

Friday, June 20
REST

Saturday, June 21 
RUN | 7.5 miles
Time: 1:08:10     Pace: 9:05

When you miss an interval workout, it only makes sense to pair it with long run. Two birds, one stone? 3.5-mile warmup then 8 x 2 minutes w/2-minute recovery. My legs were not feeling it from the start, and I was sure I wouldn't finish the intervals. Thankfully, my husband pulled me through. Our pace wasn't as strong or consistent as a couple weeks ago but I did get it done. Interval paces: 7:57, 7:56, 8:03, 7:37 (talked to runner passing by), 7:52, 8:04, 7:47, 8:21 (shitty hill)

RUN | 2.6 miles
Time: 24:30     Pace: 9:26

I forgot how hard doubles are! I had plans to meet a moms group at the park but it was a cluster. I decided to still run and do 2.5 to hit 10 for the day. It was a bit rough with the stroller in the beginning but hit a groove. It must have been the "Wheels on the Bus" album.

Sunday, June 22
CROSS TRAINING | HIIT and Tabata workshop 
During the training, we did two different workouts - one about 15 minutes, the other closer to 30 minutes. The first was a rest-based training workout, and the other incorporated Tabata, anaerobic intervals and high intensity interval training. A lot of the exercises were basic but challenging, and I had to get over my avoidance of burpees.

Boot Camp Essential Exercises {A Three Things Thursday post}

My first round of boot camp is over.

It's been six weeks of workouts, bug bites, threatening rain and immense gratification. When I decided to try my hand at going on my own after the BBG, I had no idea what would happen. I didn't know whether I would find anyone who would come - and then come back. I didn't know if they would enjoy the workouts or find them worthwhile. Heck, I didn't know if they would like me.

They did come, though, and came back. I've had some positive feedback and we've all learned a few things over that time. Enough so, that as I wrap up one session, I'm busily planning the second. The participants - most of whom I didn't know seven weeks ago - asked for another round. I'm switching up session times (if you are local to Fort Wayne, we've got some early mornings)

Of course, I'll be changing the workouts - though we have yet to do the same thing twice. That said, there are three types of movement that I make an effort to include in every workout, whether it's for my outdoor boot camps, my class at the YMCA or just at home.

1. Lateral movement. The body is not two-dimensional, and we can't train it that we. If only for balance, it's important to incorporate movements to the front, side and back. It's easy to neglect the those movements when you are doing squats and lunges, especially. We stick the butt out and sit; step the leg and out drop. Simply moving these to the side will help to work the glute medius, which can be weak in runners.

Exercises: Side squats, side lunges, lateral hops, leg lifts, monster walk, skaters

2. Balance/single leg exercises. Many things we do - walking, running, going upstairs - involves a split stance, meaning the two legs are never planted right next to each other. As such, it's important to train the body that way. It also helps to prevent injuries by supporting the joints. While lunges do this to an extent, I like to use single leg exercises to strengthen the stabilizing muscles and improve balance.

Exercises: Single leg bicep curls, single-leg deadlifts, one-leg squats, pistol squats (only with good form), one-leg hops

By the way, I have to thank Kim for this one. When I was planning my first week of workouts, I asked her for some feedback and she mentioned this to me. I've never looked back.

3. Jumping Jacks. I don't have a logical explanation - I just love them. They are quick, effective way to raise the heart rate and don't require space or equipment. Plenty of variations exist to spice things up, as well. I actually planned a circuit workout that had a different jack variation in each round. I just never found the right week to use it!

What are your favorite boot camp-type exercises?

Weekly Training Update: 5/12-5/18

I am following a training plan - something to keep my legs moving in the right direction and work on speed. I am not following a training plan for the ZOOMA Napa Valley half marathon, though.

And it might be becoming a problem.

The weekday runs aren't as long as I think they should be - in the 3- to 4-mile range, rather than 5 or 6 - and it's given me an easy way to neglect the long runs. Don't get me wrong, I'm logging decent mileage but I'm not getting in the double digit runs that are part of a half marathon plan. Well, I guess the double digits I was used to.

And I need that. Like, now.

Admittedly, this realization has more to do with what I think I need to be doing and life complicating what I wanted to do - not a lack of endurance. This weekend just didn't lend itself to long runs. Kim and I had to leave by 7 a.m. Saturday to get to the mud run, and Mark was gone most of Sunday. I had wanted to get in a 10-miler but the logistics were just too complicated. And, I'll be 100 percent honest, I didn't want to push the stroller for the tail end of a long run.

Thankfully, I know it won't make or break my experience in Napa. It's going to be a fun, soak-in-the-scenes race and not a push till you puke race. Plus, I still have six weeks to get in the training I'd like - and four weekends of double digit runs to look forward to.

Girls on the Run practice 5K

The week, in training:

Monday, April 28
REST

Tuesday, May 6
RUN | 5.18 miles, 5x3 minutes
Time: 46:45     Pace: 9:02
My goal for this run was to stay in the workout mentally and not allow myself to get defeated or give up. I had one wonky interval but otherwise it worked out. I brought music along to help and kept an eye off pace, just trying to run hard for 3 minutes. I positive split the intervals but whatevs.

CROSS TRAINING | Outdoor boot camp
Rain, rain, go away. I tried to incorporate resistance bands but I'm not sure it worked out. The rain made it difficult to grasp and I had to redo some of the workout on the fly.

Wednesday, May 7
WALK | 2ish miles

CROSS TRAINING | Outdoor boot camp
It was raining. BOO! We took it to the pavilion and utilized the bench. I did a lot of the workout with them for fun.

Thursday, May 15
RUN | 5 miles
Time: 47:29     Pace: 9:29
I have been joking for, like, ever that I was never going to find someone who would meet me to run super early. Joe started to, sort of, but then Tami came into my life. Like a dream, this mother runner is willing to meet me at 5:15. YES. I was a bit tired and sore and it was raining but I was happy to be running.

CROSS TRAINING | Ripped
Rumor has it that I like squats.

Friday, May 16
CROSS TRAINING | Elliptical, 45 minutes
I bribed myself with coffee to get myself to move. Do something physical. Plus, I needed to shake out the legs before the weekend.

Saturday, May 17
RUN | 4 miles + Dirty Girl Mud Run
Time: 37:30     Pace: 9:22
As any mother runners getting together would, Kim and I ran 4 miles before driving to the mud run. It was fun to run my normal route with such a good friend. I was more thankful that we chose to do it as there was very little running during the mud 5K.

Sunday, May 18
RUN | 7.06 miles
Time: 1:10:55     Pace: 10:02
I tried to get in a few miles before running as a buddy for Girls on the Run. I was hoping for closer to 5 but didn't have time for it. I got in just shy of 4 but the practice 5K was longer than 3.1 miles. So it all balances out? I was really surprised to see that my solo portion was sub-9 as my legs were T-I-R-E-D. Better, though, was running with my fourth-grader. I was so impressed with how she rocked the practice race. I can't wait to see these girls do the Diva Dash in a couple weeks.

Weekly Training Update: 5/15-5/11

I was slowly moving beyond the point of confidence to delusional.

Three Bodypump (or similar classes) a week. Muscle definition, especially pronounced in the upper body. Decent mileage. I was fit. F-I-T.

And then things changed. I stopped teaching at the BBG, started training myself and began outdoor boot camp sessions with a small but fantastic group of people. I wasn't squatting with 22 pounds on each side plus the weight of the bar. Rather, I was doing squats ... and then wide squats ... and maybe some curtsy squats. Lunges were sometimes unweighted ut with increased range of motion. I was doing fewer bicep curls but with the 15-pound dumbbells instead of the 10-pounders. Sometimes it felt hard. Others, well, it just seemed unimpressive.

Until I woke up the next day and tried to find ways not to go upstairs to take a shower. It was then that I was reminded of something I knew: We always have room to grow and get stronger. The fittest person can always get fitter.

I've had a habit of defining fit by speed and muscle tone but I'm hoping to give myself an alternate meaning. Maybe 50 push-ups ... or 100 burpees ... or some awesome form pistol squats.
 

Monday, April 28
REST

Tuesday, May 6
RUN | 5.01 miles, 4x800
Time: 45:32     Pace: 9:05
I was feeling overly confident going into this run, and it really bit me in the ass. Who knew an 800 was so EFFING LONG? GAH. My frustrations with this run: 800s are long. I couldn't see lap pace on Garmin with the interval workout queued. 800s are long. There was a headwind from all direction. 800s are long. My legs weighed a million pounds. I couldn't run the entire 800 because it was long and my brain could not handle it. I need to do the hard things.

CROSS TRAINING | Outdoor boot camp
Chipper workout with decreasing reps (10-9-8-7-6-5-4-3-2-1) each round. We did sumo squats, traveling push-ups, prisoner lunges, tricep dips, jumping jacks, single leg deadlifts with row, standing oblique crunches, lateral hops, twisting mountain climbers and crunches.

Wednesday, May 7
RUN | 3.1 miles
Time: 27:54     Pace: 9:00
Morning stroller run. It was good enough but windy, and I'm not one with the wind.

CROSS TRAINING | Outdoor boot camp
This session was a mover! We did a lot of traveling exercises, such as crab walks, broad jumps, walking lunges, etc., with core work sandwiched in between.

Thursday, May 8
RUN | 4.01 miles
Time: 36:08     Pace: 9:01
I had quoted Joe an easy 4 to 5 miles when I solicited his company for an early morning outing, and I was beyond grateful he chose the 4-mile option. The legs were tired, and I told him as much as we got going. Surprisingly, we moved it along at a decent enough pace.

CROSS TRAINING | Ripped
Much more on my game this week! My legs were sore so I kept the weight light but need to start building more in back and biceps.

Friday, May 9
CROSS TRAINING | Elliptical, 45 minutes
I wanted to move the soreness out of the legs so kept it light this morning. I tried to catch up on some podcasts but eventually switched to some workout music. So much better! I did intervals of 4 minutes forward pedal, 1 minute backward pedal to pass the time.

Saturday, May 10
RUN | 8.08 miles
Time: 1:13:47     Pace: 9:07
Pink Ribbon Run with a warm-up and cool down, each 2 miles. I worked hard to keep the warm up slow as to save the legs. Go me.

Sunday, May 11
RUN | 4.25 miles
Time: 39:29     Pace: 9:18
My Mother's Day tradition - a solo run. I wanted this run to happen probably more than it needed to happen. My legs were dead and my body tired after a full week, the Pink Ribbon Run and a weekend packed with yard work. I couldn't not do it, though, and headed out just after noon. The run felt as bad as I had feared, and I just slogged it through. I stopped every mile, maybe more, for Nuun as it was pretty warm. Or at least warmer than I was accustomed.

Kick it up ... or how I almost punched my friend

I learned something last night. Well, more like reaffirmed something I've known for a really long time.

I have no rhythm. None. Zilch. Nada. Just ask my college roommate. She has stories but none that anyone really needs to hear.

Anyway. My lack of rhythm usually only plagues me during Zumba, when I just jump around and shake my butt, but last night I got to experience it in a whole new way.

Since I'll be missing Body Pump, Zumba and L on Saturday, I asked my friend to meet me for a boot camp-esque class and Turbo Kick. She is far too kind and obliged me - even though she took Body Pump and two Zumba classes the day before.

Katie (in the middle) taught our boot camp session in December, and it was so nice to have her kick my butt again. Instead of the normal circuits, we did cardio and strength intervals, which used only our own body weight for resistance. The cardio intervals consisted of squats, lunges and jumping jacks. For strength, we hit the mat for push ups, tricep push ups, bridges and planks.

I must be getting stronger (finally) because when Katie announced that the 45-minute class was over, I said, "Are you serious?"

And she was.

L and I had a half-hour between boot camp and TurboKick - a bit too long if you ask me. Sure, I had time to go to the bathroom, chat with my friend and get some water but I was antsy by 7:15. So I did what any sane person would do.

I hopped on the spin bike and pedaled with mock ferocity while I chatted with L. I figured if I didn't feel challenged enough in boot camp that I should make the best use of the down time. And somebody else was doing it, and how dare someone show me up?!

A quick ride later, and it was time for Turbo Kick.

Turbo Kick is "a combination of intense kickboxing moves, as well as, dance moves all perfectly choreographed to high energy and motivating music."

And this is where my rhythm problem came in, only exacerbated by my unfamiliarity with the workout. People punched right, I punched left. We were supposed to take 3 steps, I took 5. I was supposed to punch to the wall and I almost punched L. It was a mess. A hot mess. Unlike Zumba, I couldn't just jump around and shake my ass. I found myself just jumping and punching ... and praying that I didn't hit anyone. Which I didn't. I don't think.

Although, I think I could have totally punched the instructor in the gut and she wouldn't have felt it. How is it fair to have abs like that? I look pregnant and she's got an eight-pack.

Oh well. It was a good workout and it's always good to venture outside your comfort zone. Oh, and it was a good affirmation of my chosen workout love: running. Very little rhythm required.

Have you busted out of a rut lately? What's your favorite new-to-you workout?

Winner, winner, chicken dinner

Boot camp is proving to be a challenge. And not just because my instructor decided that it would be super fun to combine plank jacks and burpees into one exercise. (Really, how do you think of things like that?)

L and me, pre-plank jack torture

The twice weekly class has been a challenge for my schedule. More specifically, meal planning. The class is from 6 to 6:45 p.m. - the time fame when I would normally arrive home from work and prepare (and eat) dinner. In another life, I would have just made something quick for Mark and myself when I got home at 7 p.m.but that hour is now devoted to baths, jammies and nursing.

By the way, in that other life, I would get to sleep past 5 a.m., eat with both hands and would never feel guilty about taking a shower.

Anyway ... if I had a bigger entertainment budget, less of a conscience and one of those mythical metabolisms where you can eat whatever you want, I'd probably pick up dinner from one of the many fast food restaurants that dot my route back home. Arby's, Long John Silvers, Big Boy, Taco Bell. Heck, I might even go out of my way and hit up KFC.

But why would I do that? Especially when I can make a healthful (and affordable!) chicken dinner in less time than it takes to go through the drive through.

Here's what you do in 5 easy steps.

1. Buy a whole chicken. It works best if you plan ahead and buy the chicken during your weekly grocery trip.

2. Put the chicken in the slow cooker. Don't forget to take the chicken out of the packaging and remove any of the innards.

3. Sprinkle chicken with seasonings of choice - seasoning salt, pepper, garlic powder. You even could go super fancy and use lemon pepper. You do not have to add anything else. Not even liquid.

4. Cover the slow cooker and turn on low. If you have a programmable one like me, set it for 8 hours.

5. Come home. Eat.

Seriously, it's that easy. Whip up some mashed potatoes (I made them in the morning so all I had to do was reheat them) and pop a steamer bag of broccoli in the microwave and you have a whole meal.

What is your favorite go-to meal in a pinch?

Camping out (+ winner)

Ow.

Ow. Ow.

Ow. Ow. Mother-figgin-ow.

I. Hate. Steps.

I also hate bending down, ambling to the copy machine and walking in general but I guess that's what I get for following an epic 10-mile run with boot camp.

I've been looking forward to boot camp ever since L sent me an email with information about the three-week session. I was sure that the class would be just the butt kicking I need to get in the game mentally and reclaim some of the strength I lost during pregnancy. Last night, we met at the gymnastics/tumbling gym for our first class.

It started off innocently enough with arm circles and front kicks. There were these knee jump things, which L likened to a dive approach, that I have neither the coordination or the ability to complete successfully. I decided to wing it. And laugh. A lot. Thank goodness L decided to laugh, too, or I would have not only looked crazy but been certifiably so.

From there it was typical, or what I assume to be typical, boot camp fare – burpees, squats, bridges with chest presses, lunges, planks, push-ups, squats. The instructor offered modifications of all of the exercises, and I stuck with those for the most part. I have to give myself room to improve, to paraphrase L :)

I was pleasantly surprised that I didn’t feel like @ss crack upon leaving, even though I struggled during certain exercises. I’m hoping that Wednesday’s session, when we’ll move to circuit stations, we’ll give me the @ss crack feeling that merits the type of soreness I’m feeling today.

And the Viva La Resistance winner is (selected via Random.Org) … Bobbi! E-mail me your address (hlthystrides at gmail dot com) so I can mail out your goodies and set up your subscription to Fitness magazine.

Courting the idea

Pre-workout fuel: Cinnamon raisin English muffin with peanut butter
Workout: 55 minutes "Biggest Loser: Boot Camp" and 2.2-mile walk with Denali

Type of accident - Check one
▢ Fall ▢ Auto/Motorcycle ▢ Other (______________)

√ Fall

How did accident occur?

My dog is an easily startled doody head.

Do you intend to file a claim against any party?
▢ Yes ▢ No ▢ Unsure

Can I sue my dog? That might be interesting ....

So I got this stupid paperwork from the insurance company. They basically want to know if there's a way they can get out of paying my emergency room bill from when I fell while running with Denali. Where did I fall, did anyone force my injury, do I have a lawyer ... you know those sorts of things. Sorry folks - I don't think you can sue a dog. I think you would have to take that up with God, and I'm sure there's a pretty long line for that.

◊ ◊ ◊

Speaking of Denali, I was just watching the sweat drip on the floor as I held a wide-legged push-up with weights. All of the sudden I hear plop ... plop ... plop. The red KONG had fell out of his mouth and bounced to a spot right underneath my belly. Rather than going back to his bone (one toy is not enough to entertain him), he decided to stick his head between my legs, pause to lick my stomach, grab his KONG and then backing up to the rug.

Such a guy!

I do have to give myself props because not only did I not collapse on top of him, my form didn't waiver when he was underneath. A sure sign my October strength challenge is paying off!

In the stars

Pre-workout fuel: Half peanut butter and jelly sandwich and a butternut squash smoothie
Workout: 45 minutes "Biggest Loser Boot Camp" and 3.4-mile walk with Denali

Have you heard that song by Bruno Mars? "Just the Way You Are"?

Oh her eyes, her eyes/ Make the stars look like they're not shining/ Her hair, her hair/ Falls perfectly without her trying/ She's so beautiful/ And I tell her every day/ Yeah I know, I know/ When I compliment her/ She won't believe me/ And it's so, it's so/ Sad to think she don't see what I see

I think the universe was trying to tell me something after yesterday's post because I heard that song three times on three different radio stations on my less than 3-mile drive to work.

Of course, if the universe is talking, I want to know why I woke up thinking about Frostys. And not the kind I was worried about with the impending weather doom.

If Eva Longoria eats them, so should I!

While eating a Frosty for breakfast, depending on the circumstances, would not be beyond me, I am not so sure they are available at 6 a.m. So I had the next best thing. Well, the most appropriate next best thing: A butternut squash smoothie.

I can't take credit for the idea but I have adapted the recipe to fit my tastes and ideas of what a smoothie should be.

Butternut Squash Smoothie
Adapted from edible perspective

3/4 cup unsweetened vanilla Almond Breeze
1/2 cup pureed butternut squash
1/3 frozen banana
HEALTHY dash cinnamon
A couple shakes of nutmeg and ginger
A couple drops of vanilla
A sprinkle of sweetener
3 ice cubes

Put everything in the blender and whirl until it's good and frothy.

If you're not so sure about this, let me tell you one thing. It's good. Still not convinced? Here's a second thing: It really kind of tastes like pumpkin pie, and you can't go wrong with pumpkin pie.