Feel those Legs and Lungs Burn!

So this was my workout of the day. My goal was to get a quick, intense workout that blasted calories and focused on my lower body.  This is one of my favorite workouts right now! Try it if you dare!

Equipment: timer, jump rope, medicine ball or dumbbell

Set your timer for 6 rounds,   50 seconds work, 10 seconds rest:




Skip rope high knees 

Sprinter jumps right   ( get in sprinter stance with right foot in front- left leg back- push off right heel and jump up in air,  land back in sprinter stance)


Sprinter jumps left  ( get in sprinter stance with left foot in front- right leg back- push off right heel and jump up in air,  land back in sprinter stance)

Sit up to Squat (hold a medicine ball or dumbbell,   do a sit up with feet in squat stance, push off heels and squat up)

Speed skaters

Skip rope  high knees


Sprint around block

Rest 



Skip rope high knees

Star jumps   lower and hug knees jump up into a jumping jack- land back in starting position

Half burpees  no pushup - come up to chair position, hold a count and go back into burpee

Broad jump tuck jump jump forward as far as you can, tuck jump, jump backwards as far as you can, tuck jump

Single leg squat 30 sec each leg

Skip rope high knees


Sprint around the block

Rest

Repeat once more for a total of 4 rounds! This workout should take you about 30-35 minutes to complete, depending on how big  the block you are sprinting around is!




This will get your legs and lungs burning! 
Enjoy!

Dare to Conquer the Chair

I did this workout last night and it's a killer! You can break it up and just do the strength or add the 10 min AMRAPs to get in a full hour of high intensity challenge. See video below for exercise demo.

Here's the break down of the workout.

Equipment: Chair, timer, Dumbbell and a mat is optional


1st Part is strength:   Set your timer for 9 rounds. One minute of work and 20 seconds rest.

1. Round Kick Reverse Lunge Right Leg
2. Round Kick Reverse Lunge Left Leg

3. Single leg Chair dips alternating legs
4. Elevated Pushup with knee drives  focus on keeping your core tight

5. Single Right Leg Squat - come down slow and controlled with barely any weight in the chair
6. Single Left Leg Squat

7. Right arm Row with Left leg raise  squeeze shoulder blade into spine, squeeze your glute when you lift      your leg
8. Left arm Row with Right leg raise

9. Elevated leg sit up



2nd Part AMRAP Cardio:  Set your timer for 10 minutes. Do as many rounds as possible of the following:

10 reps:  Burpee with pushup
               Floor touch jumping jacks
               Mt Climbers
              Tuck Jumps
              plank Jumps
              Squat Jumps


Repeat the Strength and AMRAP once again, for an hour workout!   If you want to shorten the workout and focus more on strength, do two rounds of the strength part. The AMRAP can be done solo as well if you are looking for a quick, intense burst of cardio.

Portland Rock N' Roll Half Marathon

Yesterday I ran in the first ever Portland Rock n' Roll half Marathon. I can honestly tell you that the overall training experience, race and recovery has been night and day compared to training for a full marathon. I think that training worked well with my busy schedule, didn't completely take over my weekends, and I was still able to enjoy other physical activities because I wasn't tired from long training runs. I'd highly recommend training for a half marathon for anyone interested in endurance events. The distance is challenging, it doesn't set you back a week to recover from, and the last two miles you aren't asking yourself why you are doing this!
I ran the 1/2 just under 2 hours, which was my goal. I didn't do as much speed work as I would of liked too... but with all of my fitness classes and other outdoor interests, I managed to fit in a short run during the week, and a long run on the weekends. The weather was perfect, cool with a slight mist. The race was well organized, and there were plenty of aid stations.

This was the training program I followed loosely. I wasn't training to race.... and I only fit in two runs a week....

I averaged 8:55 per mile...  I ran at a comfortable pace, and I probably could of pushed it a little harder, but my main goal was to finish strong, and have fun! 1:57 was my finishing time, which honestly isn't very fast, but at least there's room for improvement! 

The course was really fun, it was mostly on the east side of Portland, it started on the waterfront and then headed towards Mt. Tabor. The last half of the race was a slight down hill which I was pretty happy about. I learned my lesson from the last race I was in, and started off slow... and each mile I got faster and faster. I love negative splits! I enjoy running in these big events, it is so inspiring to see people of all ages, shapes, fitness levels, working so hard to accomplish a goal! It's also so humbling when 50 year olds are passing me... gives me hope for the future! 

So would I run another half marathon? Hell yeah! Another Marathon? No Way!   Until next time! Happy training!

Half Way through-  I'm still smiling cause I only have 6.5 miles to go! 

My boyfriend was taking photos of me while he was on his skateboard, he skated with me for a few minutes at the half way point! ( A great place to have your cheer squad is at the half way point!) 

Boxes and Bars Workout

I've been feeling the minimal equipment workouts lately! Easy to set up, and get right to business! Here's a new workout that will only require a bench or box, a 15-30 lb bar and timer. It should take you 20-30 minutes to complete, depending on how many rounds you decide to do. See video below for exercise breakdown. Good luck!

Equipment: Timer, Box/Bench, and 15-30lb bar

Set your timer for 8 rounds
One minute of work, 20 seconds rest

Warm up 5-10 minutes

1.Burpee Box Jumps  - Do a burpee and jump up on box landing in a squat with soft knees- jump or step back down

2. Overhead Squat  - Beginners should rest bar on shoulders instead of holding bar up over head until you are confident in a traditional squat. Push bar up into the ceiling, keep hips back and drive through your heels.

3. Overhand Grip Row and Right Leg lift - squeeze shoulder blades into spine, squeeze your right booty cheek, keep abs on, hips square to floor.

4. Underhand Grip Row and Left Leg lift- squeeze shoulder blades into spine, squeeze your left booty cheek, keep abs on, hips square to floor.

5. Bench Bar Pushup with Swivel.   Perform your pushup- keep abs on- opposite knee to shoulder on both sides

6. Lateral Box Jumps- drive off foot that's on the bench.

7. Triceps Bench Dips

8. Bench Taps



Repeat 2-3 times

Stretch and cool down

Balls to the Walls 30 Minute Workout

This workout can be done almost anywhere. All you need is a wall, ball and timer. I'm using an 8 lb medicine ball in my workout today, obviously the lighter the ball the easier, so pick a weight that's challenging. Good luck and let me know how it went! 

Equipment: Open Wall Space, Medicine Ball and Timer

Set your timer for 6 rounds. 50 seconds of work and 10 seconds rest

Complete 3 rounds.

Warm up  5-10 minutes

1. Wall Ball Shots   Squat and toss medicine ball, catch it on your way down

2. Wall Knee Tucks  Abs tight- alternate drawing knee to chest

3. Wall Sit   Squeezing medicine ball between your knees

4. Hand Stand use wall for balance  or Wall Walk ups

5. Wall Glute Press - keep hips lifted and glutes tight

6. Medicine Ball Burpee Pushup Toss

Cool Down and Stretch after your 3rd round

See Video Below for Exercises

Extreme Cardio Challenge... HIIT

                                                    Can you handle the Challenge? 

Hey guys! Thought I'd post a 10-20 minute cardio challenge you can do anywhere.  I did this one yesterday for 15 minutes and was on the floor, huffing and puffing when that timer went off. This is a great workout if you are short on time, equipment or want something that's short/intense and will seriously kick your ass.

Here it goes.  Set your timer for either 10, 15 or 20 minutes.  You will do 20 reps of each exercise, non stop  (take breaks when necessary, but your goal is to push hard the whole time).  I will post a video, with a  break down of the exercises shortly.

20 burpees  (push up is optional)
20 Squat Jumps   ( modify with squats for beginners)
20 Mountain Climbers  ( 20 each leg)
20 Ninja Jumps  ( Plank jumps for beginners)
20 Split Lunges   ( 10 each leg  or 20 reverse lunges for beginners)


This will have you gassed out, and on your way to getting lean and mean.

20 minute Jump Rope Work out

Here's an intense, quick calorie blasting workout for you to try. This 20 minute workout is really similar to the Cardio Jump class I teach and is  great workout if you are short on time.

 Equipment:  Jump Rope, Watch or Timer

Take breaks when necessary- but your goal is to work the whole 20 minutes. I would not advise anyone with knee issues or knee injuries to do this workout.  Ideally you want to jump on a shock absorbent floor, such as wood.... stay away from concrete if you can!

Warm up with some light skipping

Do one minute of each of the following drills

1. Normal Skipping
2. Out/In Jumps
3. High Knees
4. Burpee Jacks

5. Normal Skipping
6. Cross Country Skiers
7. Alternating single leg jump
8. Lateral Hop Burpee Tuck Jumps

9. Up and Back Jumps
10. Front Kicks
11. High Knees
12. Forward and Backward hops with Tuck jump

13. Normal Skipping
14. Twisters
15. Alternating single leg jumps
16. 8 high knees and 8 mountain climbers

17. Normal Skipping
18. Out/In Jumps
19. Cross Country Skiers
20. Alternating single leg jumps!

Cool Down and Stretch

See Video Below for Demo

It all Counts! Some Motivation for Thursday!

Training towards your ideal body when working with a trainer

Everybody has individual goals, tastes and desires. Being a trainer means you really have to listen to what your client's goals are. Some clients want to get faster, build muscle, lose weight, improve flexibility.....  it varies immensely from person to person. We also have different ideas of what our desired body shape is. Some people like a lean look, others curvy, some like to be muscular.... it all depends on the person. That's why it's really important to have good communication with your clients and make sure you are on the same page as far as what you are working towards.

Take my case for example. I spent 2 1/2 years training under a crossfit coach. A few of my goals when I started with him were to learn Olympic lifts, learn kippers ( a type of pullup in crossfit) and lean out, I felt like I was too bulky. I told this to my coach.... What I should of done was show him photos of what I wanted to work towards. To my coach, bulky had a different definition.  Muscular didn't mean bulky to my coach, and in hind site,  bulky meant too muscular to me.

So, my coach had me putting on a ton of muscle....  Did I lose fat? Yes I did. But did I look like I wanted to? No, I looked like the incredible hulk!  I naturally put on muscle pretty easy, and yes I was shredded and strong, but it was not my ideal body type. I wanted a leaner and feminine look.

This experience taught me a lot about truly communicating with my clients and specific training towards specific goals. If you want to have a body like a body builder,  well train like one! If you want to have the strength and flexibility of a ballet dancer, train like a dancer...... We can't fight genetics, some of us will never look like skinny fashion models etc, but  by training realistically and specifically we can come closer to achieve the look we want.

So when you hire a trainer, just like when you go to a new hair stylist, you might want to bring a few photos of your desired look. Make sure your trainer really listens to what your goals are and your motivation behind training. If one of your goals is to do an unassisted pull up, are you doing the appropriate exercises that will get you there? If you want to improve your tennis game, are you doing agility drills and exercises to improve explosive rotation? If you want to lose fat, is your trainer pointing out the importance of diet and nutrition? You also want to do your research and see what your trainer's background is in. If they are an experienced marathoner and their main focus is on training endurance athletes, and you want to get into body building, you may not be the right match.  Look at the condition of your trainer..... I know that someone may have all the knowledge in the world, but it's not a good sign if their job is to motivate and teach you, and they are not practicing what they preach.  If your trainer looks out of shape, don't hire them. Training with a personal trainer shouldn't be all about looks,  it's also about learning to train smartly, safely and improving your health.... but I  can't lie, it's also about getting the body you want.   There's nothing wrong with trying to improve your physique, it boosts your confidence and self esteem and the way others perceive you.

                                               

 

                                                        This was my idea of leaning out:

The photo below was my version of bulky and my trainers idea of what lean was.

Everyone has different interpretations. 

If you want to look like you lift heavy weights, then lift heavy weights!

If you want to look like a long distance runner, train like one. If you want to look like a Sprinter, train like a Sprinter.

If you like the lean look of a dancer or the look of someone who practices Yoga, well train accordingly.

If you want to look like a  beast! Train like Arnold.

Learning to Love Yoga and Embracing our Weaknesses

This past month, I've finally begun the journey of one of my life long goals,  learning to enjoy yoga. I've taken yoga classes off and on for the past ten years.... on average of about twice a year. I was never able to be consistent with it,  I didn't feel like it was worth my time compared to other athletic endeavors I wanted to pursue. I also had a terrible time focusing, slowing down and felt kinda silly and awkward in the classes that were really "spiritual". I sort of always knew in the back of my mind, I'd know when the time was right for Yoga. Maybe  I needed to mature? Become a bit more centered? It's taken some time, but I'm ready to slow down and embrace Yoga and incorporate it in my weekly routine.

I'm not sure why I feel like I'm clicking now with Yoga. It might be that over the past  few years my workouts have been very body weight focused, and many exercises I'm doing demand full range of motion, which has improved my flexibility tremendously. I like feeling limber and lean, and not stiff and bulky, which I've  experienced as a result of heavy lifting and crossfit type workouts I did in the past. I also think I was missing something in my life that was relaxing. I've definitely slowed down over the years, if you know me personally, I'm a  "Go Go" type of person. I have type A tendencies, and have to feel like I'm productive and doing something all the time. I can be a workaholic, and I'm always thinking of how I can make things better, improve,  and keep moving forward. I don't slow down to enjoy the now, and what's going on in the present.

Yoga demands you to slow down, breath and really become aware of your body, and keeping your mind quiet. This is hard for me, but I have to take my own advice that I always say in my classes. "When something is hard or your dislike it, it's usually your weakness. Work on your weaknesses!"

  Flexibility has never been a strength of mine and I definitely needed to work on worrying so much about the future. I needed to take a few steps back, and enjoy what's going on around me right now, instead of worrying about what's next. Yoga is helping me find a bit more calmness in my life, which is something very new to me. Yoga is also improving my posture, balance and flexibility, which carries over to my current workouts.

It's important for us to look at our weaknesses head on, and make an honest attempt to conquer them. It can be scary, it can be frustrating and challenging.... but that will only make us stronger and well rounded.  With every yoga class, I feel more comfortable in poses, I feel the breathing becoming easier, and I feel like it's a little easier to quiet my mind. I'm still struggling with not filling every breathing moment with something productive, and realizing it's important to stop and smell the roses every so often.

This yoga experience had made me think about other weaknesses in my life. Looking at them head on, can be daunting, but that's the hardest part. Admitting our weaknesses, addressing them, and attempting to improve on them can only help us become better human beings.

No HOlds Bar, Full Body Hour Workout

No need for cardio with this workout, your heart will be pounding, the sweat dripping, and your muscles are gonna get worked. I had a few requests to post this one, so here we go! Do each exercise for one minute, take 20 seconds rest between exercise.  See video below for exercise demos.

Equipment:  mat, timer and dumb bells

Set your timer to 18 rounds,  1:00 work  and 20 seconds rest

Warm up 5-10 minutes

1. Curtsey Lunge Right Leg  weights on shoulders or overhead to make it tougher
2. Curtsey Lunge Left Leg  weights on shoulders or overhead to make it tougher

3. High Knees punches with dumb bells
4. Diamond pushup/ Traditional pushup combo

5. Reverse Squat with dumb bell press
6. Wind shield wipers- touch toes to fingertips

7. Low Jacks with dumbbells ( stay low)
8. Speed Skaters

9. Monkey Pushup ( pike press) with tuck jump
10. Renegade rows with oblique crunch (knee to opposite shoulder)

11. Reverse Lunge Rt. Kick with dumbbells  or keep dumbbells overhead to make it tougher
12. Reverse Lunge Left Kick with dumbbells or keep dumbbells overhead to make it tougher

13. Single arm burpee   with dumbbell press  right
14. Single arm burpee with dumbbells press left

15. Reverse Bridge kick ups or lower and lift alternating legs
16. Dumbbell fly with reverse straight leg lift

17. Glute bridge overhand reach (keep those hips up, glutes contracted the whole minute)
18. Stationary Squat with biceps curl   switch arms half way through interval

Repeat

Cool Down and Stretch

this should take an hour or less to complete with warm up and cool down included.

Super Simple Quick Workout!

Here it is, for those of you who say you have no time to workout! This workout is simple, effective and short.  Remember to ramp up the intensity by making the exercises more challenging if you feel like they are too easy. You want to feel gassed out by the end of it, so you made the most of the limited time you have to workout. This will take you around 20 minutes to do, and you can do it anywhere- on the road, at home, etc...  Remember if you want to see results-  diet is 75-80% so if you don't have as much time to exercise, focus on eating really clean and healthy.  

Equipment:  mat, timer, weights,  bar or dip station, or two chairs and a broom

Set your timer for  18 rounds,    1 minute of exercise   10 seconds rest

warm up  few minutes before you begin...

1. Burpees with pushups and tuck jumps

2. Bicycle crunches

3. Squats or Squat Jumps ( add weights to make it harder)

4. Pull ups on bar, Assisted pull ups on bar,  or Negative pushups on dip station or use two  chairs and broom stick

5.  Triceps/Diamond pushups with hands in diamond formation

6. Split Jumps or Alternating Reverse lunges use weights to make it tougher

Repeat this 3 times....  stretch and cool down, and boom,  you are done!  This should take you 21 minutes-  no excuses!

Get them Glutes Girl

I have to be honest, yes genetics play a big part in the shape and size of your behind. If you have a pancake ass, you aren't gonna get a J-lo booty.... but don't cry just yet, you still can do something to lift, strengthen and add some mass to that ass. If you want to get your backside rocking, try building some muscle back there. 

I've got a simple, effective, no equipment workout for your booty. You can add dumbbells to make the exercises more challenging. Remember if you want to see results, you want to feel challenged, make every rep count, and make the most of your time...  Focus on using your glutes on every rep. This workout is only10 minutes, or  20 minutes if you have more time, it also strengthens your legs, lower back, and abdominals.  Do this workout two to three days per week (give a rest day in between), start adding resistance if the exercises get too easy, and change up the exercises down the road to keep your body guessing. See video for exercise breakdown.

Set your timer to 20 rounds  of 50 seconds of work with 10 seconds of rest.   If doing 10 minute version set timer to    10 rounds  of 50 seconds of work with 10 seconds rest. 

warm up 5-10 minutes

1. Single leg Squat on right leg    or Single leg squat jump to make it tougher and/or add resistance

2. Single leg Squat on left leg       or Single leg squat jump to make it tougher and/or add resistance

3. Glute Bridge Squeeze  (seriously squeeze the crap out of your glutes haha)

4. Sumo Squat Pulses  stay low add resistance to make it tougher

5. Side plank leg lifts  left side  add resistance to make it tougher

6. Side plank leg lifts right side  add resistance to make it tougher

7. Single  left leg glute bridge lifts or hold squeezing glute

8. Single  right leg glute bridge lifts or hold squeezing glute

9. Curtsey lunge  left leg  add resistance to make it tougher

10. Curtsey lunge right leg  add resistance to make it tougher

repeat if doing the 20 minute version

Cool down and stretch

(in the video I meant to say the gluteus medius abducts not adducts... my bad)

Some good exercises to incorporate in your cardio routine that engage your glutes are running stairs, the stair climber at the gym, hill sprints outside, running on an incline on the treadmill, spinning out of the saddle....  

Looks aside, building your backside has other benefits that are just as important. Strengthening your gluteus maximus will improve your athletic performance, improve your posture and decrease your risk for injury. 

Read more: http://www.livestrong.com/article/515885-the-advantages-of-strong-glutes/#ixzz1kLz15dCj

Exercise and Cancer- Not a Cure but an Improvement

Hi Jocelyn, 

Thanks so much for your consideration and compassion! The article attached, which I recently completed, is about the benefits of fitness and eating healthy during and after a diagnosis of any kind of cancer. Each different cancer has its limitations, but if one can keep a healthy body, they can have a better chance to overcome this awful disease. I have linked to reputable sources and studies in this field and tailored the article to your blog. Please let me know if you are able to post the article so I can shout it out from my twitter and facebook following in order to give your site more traffic. 

Thanks so much for the help and all you do for these people, 

David



Exercise and Cancer- Not a Cure but an Improvement

Physical fitness is always a good thing; there is no such thing as a time when being physically fit is not a good thing, even when you’ve been diagnosed with cancer, undergoing a difficult treatment regiment, or are in remission and fighting to keep cancer from coming back. http://www.mesothelioma.com/treatment/ mesothelioma treatment

 Physical fitness might not be something you think is possible when you are undergoing difficult treatments that take such a toll on your body, or after treatment when your body is weak, tired and your emotional well being is so fragile. However, physical fitness is something doctors and the National Institute of Cancer believe is beneficial to all cancer patients; suffering or in remission.  http://www.cancer.gov/cancertopics/factsheet/prevention/physicalactivity 

Physical fitness is beneficial in a number of ways; the first being that it keeps your body healthy. Not only does your body look better from the outside, it is better on the inside when you exercise. Exercise produces a hormone that eliminates negative hormones caused by stress and anxiety. The hormones caused by stress and anxiety negatively impact your immune system, making it more difficult to overcome illness, which is detrimental to cancer treatments and recovery. The hormone produced by exercise helps to build your immune system’s strength, which allows you to feel better when it comes to illness. 



Additionally, exercise hormones are a feel good stimulant in other ways, as well. Exercise hormones make you feel good emotionally and mentally. Exercise makes you feel better about your body and the feeling you get after you exercise is one of pride and accomplishment; you know you’ve just done something good for yourself and it makes you feel better about your decisions and yourself. What this all amounts to is a better quality of life; cancer takes so much from a person and exercise is a way to get some of what your cancer took from you back. Cancer may cause you stress and anxiety, worry and depression but you can make yourself feel more like yourself by exercising. 



While it is not always going to be possible to exercise during the course of your treatment or afterward, it is important to exercise when you can. Even the most minimal amount of physical activity will have you feeling better. A simple walk up and down your street will help. Taking the stairs instead of the elevator at your next doctor appointment will help. Parking in the farthest spot from the store and walking the length of the parking lot will help. It really does not take much to improve your mood, quality of life and health when it comes to exercise. In fact, 20 short minutes a day makes a huge impact on your health; your mind, body and spirit.




 Almost all of us know someone that has battled or is battling  cancer! Thanks David for sharing this!


 http://www.cancer.gov/cancertopics/factsheet/prevention/physicalactivity

Testimonials.....

"Over the course of the last two years, I have been on a journey to become more fit and lose weight.  I was able to achieve a 20 pound weight loss with diet and exercise, but still craved becoming stronger and losing my last 10 pounds.  That’s when I noticed Jocelyn training another woman at my local gym.  I was compelled to do personal training after watching how she interacted with her client and realized she was gentle, encouraging, and always upbeat.  She has offered me workouts that are challenging and which have helped me lean down areas of my 39-year-old body I didn’t think could get better.  She has also proposed sound nutritional advice and been a role model for physical fitness.  Jos’ expertise and knowledge make her a top-notch personal trainer who can help you to achieve your fitness goals.  No matter where you are starting, she will give you an individualized program that will foster confidence and the motivation to keep working hard.  I highly recommend you sign up for sessions with her today!"

HC

"Jocelyn,

WOW! You have made a tremendous impact on my workouts, fitness level and my life. You always make the work outs fun and are very encouraging. You are always making sure my form is correct ( I got compliments from another gym member because my forms was so good.) which is sooooo important to any age.

I am continually amazed at the things I am able to do now, that two years ago were impossible. Just going to the gym is not enough sometimes. You need to have someone to motivate you. Knowing myself as I do, your raising the bar each week has me working harder, even when you not around just so I can be better and do more.

Your encouragement has been a huge help in loosing 17 pounds and feeling great. I have so much more energy. My metabolism has increased ( even though I never believed it would) dramatically. My husband is making very nice comments even though I am having to by a new wardrobe.

If you need any referrals please feel free to pass on my phone number 503-807-1212. I'll get you some more clients!"

--

Thanks Dee Pigman

Garden Place - The Green House

"I have been working out with Jocelyn on and off for 6 months and I cannot say enough about how great she is at what she does. Every week I have a new and tough workout that fits what I need to work PERFECTLY. She listens to what you want and is always willing to change up your workout to keep it fun. Best of all she is very flexible in when she is available which is nice with any busy schedule. I am getting married in three months and can’t wait to be in a swimsuit on the beach during my honeymoon thanks to Jocelyn’s help!! I recommended her to anyone wanting a great, challenging workout."

Miranda Flansburg

"I am having a wonderful experience working with Jocelyn. I am working hard and her knowledge and support of my strength challenges and abilities are always a part of our weekly sessions. I am seeing remarkable results in my self esteem, I would highly recommend having Jocelyn as a personal trainer."

Martha Gaugh

"Jocelyn has enabled me to reshape some of my persistent problem areas. I'm stronger and more taut, with better endurance and posture. She's also very positive and encouraging. Training with Jocelyn has boosted my self-esteem immensely--and i actually look forward to going to the gym at 7:00 AM!"

Heather Larimer

"My endurance is better than it's ever been and I definitely attribute that to training with you-- even just 2 bootcamps a week have dramatically improved my performance on the track!

You can quote me on any of that!"

-Meghann aka MegaHurtz

"I’ve been taking Jocelyn’s Fitness Boot Camp classes for about 5 years and am amazed by how she continues to keep things fresh and challenging. This lady is NOT phoning it in. Every session is different from the last one – incorporating familiar exercises with ones we’ve never seen, always keeping us on our toes. The one thing that is consistent? My ass is kicked EVERY time. No joke!"

Joanna Miller

"Jocelyn is a fantastic fitness instructor. I have attended her classes off and on through the years and she has always been a great instructor. In the last year she has taken it to a new level. I also belong to a “Cross Fit” style gym (Recreate Fitness) and Jocelyn’s classes regularly rival the intensity and challenge that Recreate offers."

"Jocelyn's classes are always challenging and she helps you discover your body's potential and how to push yourself that extra mile. I have noticed a huge improvement in my muscle tone and metabolism by taking her strength training class. She is high energy and has a positive and encouraging attitude which makes you want to work harder!"

Kathryn Thomason

"Jocelyn crafts challenging yet fun classes and makes everyone in the class (from the ultra-fit to the work-out novice) 

feel welcome. Jocelyn has each class member challenge themselves and improve their fitness level. Jocelyn varies the class work-outs to keep things interesting and to keep the body guessing at what's coming next."

• • Brenna Dickey

Ever tried a Spinning Class?

I've been teaching Spin Classes for over 10 years. Spinning is an energized, fun, calorie blasting, group exercise class on stationary bikes. I really enjoy teaching these classes, participants of all levels of fitness can benefit, it's challenging and the varied workouts stave off boredom. If you have never taken a spin class, I'd recommend coming in early to have your instructor fit you properly on your bike. Bring a towel, water bottle and wear comfortable workout clothes.

In the following video, I briefly talk about getting fitted on your bike and demonstrate the different positions used in class. All instructors have their own style and energy- so give a few a try, and you'll see which instructor you prefer working out with. Classes are usually about 60 minutes, don't let this scare you off because usually the first 10 minutes of class are the warmup and the last ten minutes are cool down. The average amount of calories burned in a class is between 400 and 600 calories. It's a fun and effective workout, and I highly recommend trying a class! For more information on Spinning- check out the following link:

http://www.spinning.com/spinning-enthusiasts/spinning-program-faq.asp

See you in class!

crossfit

So I've been doing crossfit for the last 2 years- It's super intense, elite fitness- and I fell in love with the brutal rawness and passion of it. Check it out if you have never heard about it.
http://www.crossfit.com/cf-info/start-how.html

I incorporate the philosophy in my classes and with my clients- although I have been modifying workouts to fit my particular goals and clients fitness levels. After two years- I was pretty fit- but my upper body was too ripped for my liking and I felt too heavy for running and plyos from all the muscle I had built... I was strong- but I looked a bit scary and for my tastes I'd rather lean out up top and look more feminine... The workouts are geared more towards elite athletes, fire fighters, the military and men... I don't want to look like Arnold- I want to look healthy and fit- not like Andre the Giant.. So over the last 3 months I've changed things up and really like the results. I'm not doing as heavy of lifts and I'm adding more cardio- running, skipping rope and using the stairmill. I've also been fine tuning accessory muscles- which has pulled me in and tightened me in places that I've been focusing on- like my glutes, hips and abs. Crossfit can be pretty expensive - I was spending $60 a week taking private classes- but decided to cut back- and do my own version at my home gym or work. I learned a lot from my coach- especially breaking down Olympic lifts, and how to safely perform them. Here is a brief description of the crossfit philosophy:

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."
~Greg Glassman