Tough Mudder Training Bootcamp

This is for those who are thinking of participating in the Tough Mudder Oregon event (or any TM event) in June, or for anyone who just wants to have a good ol' time getting into the best shape of their life .  If this sounds like you, keep reading...

I am going to put on a Tuff Mud'A Bootcamp May 14th - June 8th in Bend, OR.  My Bootcamp will be held at various locations (Old Mill, Shevlin Park, McKay Park, etc) from week to week, and will take place on Tuesday nights at 6pm, and Saturday at 9am.  You must be willing and able to run, jump, crawl, get dirty, suffer (optional), and have fun (mandatory).

Each session will be different, and will challenge your mental and physical capacity.

Cost for the 8-session Bootcamp will be $145.
Registration ends April 30th.  You can register by calling me or sending me an email.

For more information, call or email...

sloaneanderson@hotmail.com
541-848-8395

Weekend Workout - #14

This weekend I have 2 pairs of three exercises.  The goal is to choose a weight that is challenging to complete 8-10 reps.  Move from one exercise to the next, resting 15-30 sec between each exercise.  When finished with the last exercises of each pairing, rest 2 min and then repeat two more times.

Group 1 - x3

1-Arm KB Swings
Barbell Bench Press
Wide-Rip Pulldowns
Rest 2 min.
*Repeat two more times

Group 2 - x3

Incline DB Press
Bulgarian Split Squat w/ DB
TRX Low Rows
Rest 2 min.
*Repeat two more times

Finish - x1-2

300 Yard Shuttle Run - Set cones 25 yards apart and repeat 12 times (down and back).

Smoothie Recipe

I thought it was time that I post another delicious smoothie recipe.  The two main ingredients in this smoothie (spinach and blueberries) have many benefits to the body.  According to Swedish researchers, the nitrate present in spinach can help muscles work more efficiently during exercise; making your workout seem less strenuous.  Blueberries are high in antioxidants, which can ease muscle soreness and and reduce inflammation after a workout.

Blend this smoothie before your next workout session and reap the benefits of the power foods.  It has 300 calories per serving.  Serves 1

Blueberry-Spinach Smoothie

Ingredients:
1 1/2 Cup coconut water
1 Tbsp lemon juice
1/2 Cup plain Greek yogurt
1 Cup packed baby spinach
1 Tbsp unsalted almonds
1 Tbsp honey
1/2 Tsp vanilla extract
2/3 Cup frozen blueberries

Directions:
Put all ingredients in a blender and mix until smooth (approx. 30 - 45 sec)

"COW" Workout

This week's Core Of the Week workout will focus on your entire core region.  Various movements to target the rectus abdominis (6-pack muscles - front), your obliques and transverse abdominus (side muscles).

I have 3 groups of four exercises, each with a different number of reps.  Repeat one exercise after the other with minimal rest.  Then rest about 30-60 seconds between groups.

Complete this workout 2-3 days per week, with at least 1 day of rest in between, and you will develop a strong mid-section in no time.  Just remember, doing lots of ab exercises along will not get rid of the fat covering the muscles.  Make sure to eat a healthy diet, and mix in some strength resistance and cardio exercises.

Group 1 x 15 reps each side

DB Side Crunches
Side Plank w/ Hip Drops
Windshield Wipers
1-Arm Side Pulley Crunch

Group 2 x 12 reps each side

Low to Hi Med Ball Chops
Med Ball Partner Rotations
Standing Toe Touches
Russian Twists (with or without Med Ball)

Group 3 x 30 sec. per exercise

Hip Press
Bicycle Crunches
Flutter Kicks
Bird Dogs

Sloane's TRX Challenge - 7/8

With this being the second to last week of the Challenge, I decided to ramp up the number of reps and combine upper, lower, and core exercises.  I wanted to be able to challenge each participants' strength as well as endurance.  This Challenge gave each participant a good idea of how much they have improved in both areas.

The goal again for this week was to complete the number of reps for each exercise in the shortest total time possible.  In this week's case, 40 reps (or 20 reps per side) was the number for each exercise that had to be completed.  

Squats

Chest Press

1-Leg Mtn Climbers

Hip Press

Side Planks w/ Hip Drops