Running Fundamentals, The Boot Camp Sessions, a Two Clinic Series, May 1st and 15th, 5:30-7:30 pm
     All runners can benefit from perfecting their form, refining their technique, and learning how to avoid injury. These Running Clinics will target three essential aspects of running—technique, health, and performance—to help runners make the most of their running experience. Whether you’re a beginning runner, a runner recovering from injury, or a fitness runner seeking new challenges, you’ll have a lot to gain from the Running Clinics.
     If you’re new to running or an experienced runner embarking on a demanding goal such as a half or full marathon, ultra or trail running, the Running Clinics will get you started on the right foot and help you stay the course.
     If you have nagging aches and pains associated with running, are being held back by an injury, or are just interested in learning how to become injury-resistant, the Running Clinics offers an innovative approach to running injury and how to manage and work with it.
     If you’re a fitness runner ready to take your running to the next level, these Running Clinics can help you determine what has held you back and what it will take to improve. By becoming a more efficient runner, you will reap greater returns from the effort you now put into running, returns that will pay off in every area of your running experience.
Here’s what you can expect to learn from these Clinics:
  • A running technique that takes the pounding, pain, and potential injury out of running.
  • All about running injury, including what leads to injury and how to avoid it. 
  • All about training, including how, when, where, how much, and how fast to train to meet your goals and recover well.
  • Advice on footwear, nutrition, goal setting, motivation, recovery, cross training, and other topics.
What You Get!
  • Video Taping and Gait Analysis
  • Exercises, Drills, and Instruction
  • Individualized Form and Technique Correction
  • Training program instruction: key workouts
  • Fun and Inspiration!
To meet the two coaches, please visit their individual websites.
 A Two Clinic Series, May 1 & 15, 5:30-7:30 PM • Must Register to robyn@FrontRangeBootCamp.com by April 27th.
Cost $95.00 for both sessions! This workshop is invaluable if you are a runner or want to be!
 
 
Meditation with Marcie - "Train Your Brain to be your Ally".  Almost everyday we physically train our bodies, but our thoughts and behaviors seem to sabatoge even our best intentions to be healthy. Find out how and methods to alleviate this. This series is a great way to support your efforts during the nutrition challenge!
When: Saturday April 7, 14, 21, 28.
Time: 8:30-9:30 am
Cost: $10 per class or $30 for all 4!

Guidelines: “Last Chance Before Summer" Spring Leaning Body Transformation 28 Day Challenge:
Challenge starts Monday, April 2nd and ends at the end of the day Saturday, April 29th, 2012.


 


A nutrition seminar and weigh-ins will be held Saturday, March 31st at 9:00 am at the gym. You need to be weighed and measured even if you participated in the last Challenge. The final weigh-ins will be held Sunday, April 29th at the gym. You will turn in your journals for the previous week at that time. Winners will be announced on Tuesday, May 2nd.
You can choose between using The Zone nutrition plan or the Paleo nutrition plan ONLY.

A small portion of the kitty will be reserved for administrative and printing fees. First Place then receives 70% of the amount in the remainder of the kitty plus 50% off their next month's investment.Second place will receive 30% of the amount in the kitty and 20% off their next month's investment.

Food Journals will be provided for you. You must log everything that you eat and drink each day in that food journal in order to get a point for that day. You must turn in your journals in to me on the dates indicated below. NOTE: you only get a point for that day’s journal if it is thoroughly completed for all meals and snacks. It is to your benefit if you log exactly what you eat. The women who saw the most results from the last challenge were those who mindfully tracked exactly what they ate, which means: do not write down “carrots” for a snack.
Journals due: Monday, April 9th, 16th, 23rd, and 30th. You can make a copy and drop it off at the gym or scan it and email it to me. No exceptions.
Points will be awarded as follows:
Percentage of weight loss: 7 for 1st, 3 for 2nd.
Percentage of body fat loss: 7 for 1st, 3 for 2nd.
Total inches lost: 7 for 1st, 3 for 2nd.
Food journal: 1 point for each day for total possible points: 28
Exercise: 6 possible points ea. week for total possible points: 24 (Allowing for 6 rest days).
Points are awarded for exercising outside of your boot camp workouts. Biking, hiking,
swimming, running, etc. Going for a walk or moving your body in a way you normally do during your day is not considered exercise in this Challenge. It is the intensity of the exercise that matters, not the duration. We are going off the honor system here. Doing 100 burpees takes far less time than running 5 miles but both are great workouts.Improved Performance Points: Most increased time held in a plank position using your forearms for support.   7 for 1st, 3 for 2nd.  Initial numbers will be taken the day of weigh-ins and the week of April 2nd during class. Final numbers will be taken on the Thursday and Friday before the challenge ends as well as the day of the final weigh-in.Total possible points: 8Friday March 9th: Ski Trip
Location:  9th: Loveland Ski area
Cost: $47 lift ticket price (Kim Canaday has a pass there and can get this price for us. If there is a large group the cost of the tickets go down! 
Carpool from the I-70/Morrison exit parking lot at 9:30 am.  Please RSVP.

Tuesday, March 20th: Ski Trip
Location: Winter Park
Cost: $69 lift ticket price: I have 4 friend tickets at that price.
Carpool from the I-70/Morrison exit parking lot at ___ am (TBD).  Please RSVP.

Sunday, March 4th and 18th  9:00-11:00 am Barbell Workshop
Learn the proper form for the shoulder press, push press, push jerk, thruster, and the clean using barbells. You will also determine your appropriate starting weight for each of these movements. We will review form and weight for the deadlift, a movement you have already been doing in class.
Cost: $30.00 per person
Workshop Limited to 10 people
Reserve your space by registering on MindBody by Wed. 2/29/12. Current boot camp clients take priority. If you want to bring your significant other, please let me know ASAP so they can be included in the count.

Sunday, February 12th - 8:30 am Snowshoe Trip
Come and play in the snow with us!  We will be snowshoeing to the top of "The Chief" today. Mostly uphill 2 mile round trip hike to the top. Elev. 10,600 to begin - 11,700 at the top. Not intended for those of you who have never snowshoed before as the terrain is mostly uphill and the snow will be deep. Spaces for 6 people.
RSVP to robyn@frontrangebootcamp. com to reserve your space by Friday the 10th.










Sunday, February 26th
Let's get a team together to Climb the stairs at the Republic Plaza in the American Lung Association's Anthem Fight for Air Climb to help raise money for lung disease research, education and advocacy.
Sara Schwarz has entered it and asks you to visit her personal fundraising page to make a tax deductible donation online or visit www.FightForAirClimb.org to learn more about the life saving work that this event supports. Please give what you are able; every dollar makes a difference as we work to prevent lung disease and promote lung health.

Sara Schwarz
Click here to visit my personal page.