The Grounds for Violence - Our latest Key of Bart

I am typically a glass is 1/2 full type of girl, but am draining out quickly and want to smash the glass!

This is clever, but only point out that we have nothing better to do than sit inside and create a parody of our misery!



I know this too shall pass, but c'mon. It is only fueling my creativity when it comes to bootcamp workouts.


So I guess there is a light at the end of the tunnel!

The Nutrition Rx - Fitness & Weight Loss Tips at FitClick

The Nutrition Rx - Fitness & Weight Loss Tips at FitClick

The Great Maintain Campaign
November 25 - January 11, 2014

Goal:    Maintain your weight from Thanksgiving - New Year’s

How:    Weigh in- November 25 - 27
        Weigh out - Jan 2 - 11

What     Maintain or lose weight and you WIN!
When    Attend Bootcamp classes- (or do home workouts)
Where:    Monday & Wednesday 6:00 PM 
                Normandale Hills Elementary
        Tuesday & Thursday 6:00 AM & 8:40 AM  &
        Saturday 7:30 AM Platinum Dance Center

Cost:    Seven weeks, 36 - cutting edge,fat burning classes, 2   weigh-ins (confidential), nutrition plan, recipes, fitness         journal, wellness blog, and so much more..
                    $139 ($450 value)
Who:    Everyone! Get a head start on the New Year’s         Resolutions! From novice to athlete.

Contact:    Shannon @ BzBodyFitness@mac.com,                       612.619.6721
           Like me & join on Facebook

Everybody Gives Thanks.. Why not Give PLANKS?

Here is what you need to do from now until Thanksgiving..

An 18 day regime that will have you stronger and tighter in the abs, allowing for less stretching, sagging, and room for STUFFING!


Day 1, TODAY: Hold a Plank 30 Seconds - 3x/day
Day 2 Plank 30 seconds, side plank on elbow 20 seconds ea side - 2x/day
Day 3 Plank 40 seconds, side planks 25 seconds ea 2x/day
Day 4 Plank 45 seconds, Rotate side planks 20 times 2x/day
Day 5 Plank 45 seconds, Rotate side planks 20 times 3x/day
Day 6 REST
Day 7 Plank 50 seconds, Side plank on elbow - pull knee to top arm 10 ea side 2x/day
Day 8 Plank 50 seconds, Side plank on elbow - pull knee to top arm 12 ea side 2x/day
Day 9 Plank 55 seconds, Rotate side planks 20 times, hold side plank 20 seconds ea side 3x/day
Day 10 Plank 60 seconds, Up and down planks from hands to elbows - feet wide 10 times (down, down, up, up = 1 rep) Reverse Plank - on elbows, hold hips/glutes off floor 30 seconds 2x/day
Day 11 Same as day 10 3x/day
Day 12 REST
Day 13 Plank 70 seconds, Hold side plank 30 sec ea side 2x/day
Day 14 Plank 75 seconds, hold side planks 35 sec 2x/day
Day 15 Plank 80 seconds, side plank - thread the needle - top arm reaches under bottom hip - 15 X ea side, Reverse plank 40 seconds
Day 16 Plank 90 seconds, Up and down planks 20 times, hold side planks 40 seconds ea, reverse plank 60 seconds 2x/day
Day 17 Repeat day 16 - 3x
Day 18 **BEFORE THE MEAL **PLANKSGIVING DAY: 
HOLD PLANK 100 SECONDS, REVERSE PLANK 60 SECONDS, HOLD SIDE PLANK 60 SECONDS EA, REVERSE PLANK 60 SECONDS, HOLD PLANK 60 SECONDS..  

 GOOD LUCK STUFFING ANYTHING INTO YOUR BELLY AFTER THAT! 
         
**AFTER THE MEAL ** REPEAT AND ADD UP DOWN PLANKS 20 AT THE END! 
THIS IS A SUREFIRE WAY TO PREVENT THE WADDLE, WIGGLE, JIGGLE, AND GOBBLE GOBBLE.. 

ENJOY - 
WORKING ON A "DECK THE BALLS" WORKOUT FOR CHRISTMAS - STILL NEEDS SOME TWEAKING I THINK!?

And truly, I give THANKS to you all!  You inspire me, motivate my actions, work my mind and agility to keep me balanced and focused, and most of all give me laughter when nothing else works! 

Calorie Counter and Food Journal at FitClick

Calorie Counter and Food Journal at FitClick

Instructions on Being Grateful..

Thank you: Mind/Body Green writer Tina Williamson -

Albert Einstein famously declared that "there are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle."
This post is a friendly reminder to all those out there whose viewfinders of life have become smudged, preventing us from seeing all the miracles in life. There are many reasons to clean your viewfinders: gratitude improves health, happiness, spirituality, connection, relationships, self worth and simply gives life intense meaning. Why wait until you get bad news to revaluate and appreciate the good things in your life?

Here are a few things you may have forgotten to be grateful for today:
1. The magic of being human
You are lucky to be human. Not only are we blessed with many comforts, but we are also the only species that can contemplate our own spiritual development. To be able to ponder our existence and the mysteries of the universe is truly remarkable! You could have been born many things: an insect, a fish or a bird. Even though we humans endure hardships, the animal kingdom faces unimaginable suffering.
2. The kindness of the world.
Everywhere you look there is kindness. Before your next meal, stop and consider all the work and kindness that enabled you to enjoy this meal. Contemplate the mother who raised the farmer, the farmer who grew your food, and the truck driver who delivered it to your town. Take time to truly express gratitude for your food, shelter, water and luxuries. Without the kindness of others, you would not be enjoying any of these things.
3. The fact that life is in a constant state of flux
We might think, Huh? I'm not happy about change. I don't want to age or say goodbye to loved ones. But if we don't change, we can't grow, and if we don't grow, we aren't really living. Could you imagine if nothing ever changed? You'd be stuck the same person, with the same habits – for eternity. Stop fighting against change and instead be thankful for its refreshing opportunities. Life flows and because everything is in a constant state of flux, we have the absolute power to rewrite our story anytime we choose.
4. Your breath
Breath is energy, flowing endlessly, and carrying you from then to now to tomorrow. Breath is the thread that ties all your fears, happiness, love, relationships and truths together. Your breath is the music of the passage of time. Tune in, listen carefully and quietly, bridge the connection between merely existing and really living. Say to yourself: Today I will breathe deep and be thankful.
5. Love
The world is built on love. Love is on the main act on the grand stage of your life. Love can make you feel like you’re a part of something special and meaningful. Love can make you high, pick you up and make you feel like never coming down. Love your family, pets, friends, siblings, co-workers, community and strangers too. Even love those who aren’t easy to love. And most of all don’t forget to love mother earth; for it is mother earth who houses us all.
Even if your life isn't perfect (and here's a secret: it will never be perfect), you still have a lot for which you can be grateful. So everyday remember to take the time to smile, laugh and truly say thanks for all the small and big joys in your life.
 ** And of course I would add:
6. BOOT CAMP & BZBODYFITNESS!!  You know why, if not you should!
No explanation needed..

In the comments below please add to this list, what else do you think we are forgetting to be grateful for today?

So you want to be a hottie?

Well.. Not such a stretch goal for today with the temps reaching 97°! Add in the heat index along with some hills, pull ups, hurdles, medicine balls and you have a sweat storm of hotties! Who knew it was so easy?

Take advantage of natures sauna: your core temp is already elevated, so warm ups are less necessary, muscles are more pliable, so the flexibility part is enhanced, plus it's organic! 

The main concern/caution is HYDRATION! To prevent dehydration, you need to be drinking water all day, before class, during, and most importantly after. The rule is 16 oz for every pound lost during activity. So.. If you weighed in prior to class and then after, we could calculate the necessary amount to replenish. Try it! This rule applies even on cooler days.

Fall comes with the promise of more comfortable temps, making burpees and push-ups much more palatable! Speaking of palates- did you know your nutrition is 80% of the formula to fitness/health success? Shocked, well I'll teach you the how, what, when and why's with this new program:

{Fall Transformation} It starts soon- an 8 wk program guaranteeing a new & improved you for 2014. More information coming soon.

So become a hottie this week at Bootcamp, and take your first step to transforming to a svelt, sizzlin' you for the fall!