RACHEL'S BOOTCAMP

As school and classes are about to start, I have been preparing some new workouts! 

This semester I am teaching: 

spinning©, boot camp, ab attack, and BODYPUMP© at a variety of gyms 

(6 actually eeeeeek) 

YAY for group exercise!

Anyways - one of my "boot camp" classes, 

a combination of cardio and strength

is listed below:

This workout will spike your metabolism and keep your body in the fat burning zone. 

Start with the Cardio exercises - 1 minute each exercise 
then go to the Strength exercises - again 1 minute each

Also great for an at-home workout - all you need is a pair of dumbbells! (I used 10 lbs)

You can go through cardio and strength 1-2-3 (the whole workout) x2, 
OR like I did: cardio 1 and strength 1 x2, then move on to set 2 - x2. 

Kind of confusing?

Be sure to get a good 5 minute warm up in and 5 minute stretch/cool down. 

Enjoy - and get dirty ;)

Les Mills BODYPUMP Training

This past weekend I had the amazing opportunity of attending and becoming

 certified through an extensive 2-day Les Mills BODYPUMP 

training with Lydia Haskell - former fitness & figure competitor! 

Now Lydia owns her own fitness center called The Fitness Rave in White Marsh, MD

 What an amazing inspiration! 

The BODYPUMP training was located at UMD and started at 8 AM. 

DAY 1

First we took the BODYPUMP release 86 master class taught by Lydia herself, then started with a lecture period of the basics of being an instructor. 

Before lunch we were taught the proper way to lift heavily, all increasing weight to more than we had before and going through the class over again.  

I was already starting to feel it by this point.. 

After lunch we continued our lecture and prepared for our first presentation of the first track we were assigned - mine being track 5, triceps. 

Going through the release again and feeling STRONG :)

The day ended around 6 pm - starting back up on day 2 at 8 am. 

DAY 2

We got right into presenting our first round of the second track assigned - mine being track 6, biceps. 

Feeeeeelin' the burn. 

We were videotaped and given feedback on how to improve for our final presentation that was scheduled for the end of the day.

AND then the BODYPUMP Challenge came.

High. Intensity. Intervals. 

with HEAVY weight

I really can't but this into words, the challenge that is. It was kind of like an initiation in a way.. once you are done of course. And I felt more strong and capable when my body was at it's most fatigued. 

Whenever you think you can't lift or run or do any more, go one step further and realize 

YOU CAN.

Zucchini Pizza Boats

So after I taught Spinning© today,

 I walked outside and got the biggest whiff of a 

fresh oven roasted pizza at the pizza joint next door.. 

Instant craving. 

So I decided to make these babies: 

Ingredients:

• Zucchini (one zucchini makes two boats)
• Pesto
• Cherry Tomatoes
• Artichokes
• Onion
• Mozzarella cheese (non-fat)
• Parmesan cheese
• Basil
• Crushed red pepper

Directions:

1. Preheat oven to 350^o F
2. Cut ends off zucchini and cut in half
3. Scrape out middle of zucchini with a spoon
4. Brush on a thin layer of pesto and top with chopped onion, tomatoes, artichoke, etc...
5. Add cheeses, herbs, spices 
6. Place in oven for 35-45 minutes 

 Devour