Indoor workout for cold/rainy days...

Start out with a warm-up to loosen up. Then go into each of these exercises quickly with little or no rest in between. Do each exercise for 30 seconds to a minute. When you're at the end of the workout, repeat if you have time.

1) Burpees (your fave)
Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up with a jump.

2) Push Ups
Begin in push up position, on knees or toes. Perform 4 push ups, abs in and back straight. On the 5th push up, lower halfway down and hold for 4 counts. Push back up and repeat the series - 4 regular push ups and 1 halfway--5 or more times.

3) One-Leg Balance / Squat / Reach
Stand on one leg and hold it as long as you can. If this is too easy, add a slight squat motion. ** Place an object on the floor, several feet in front of you (a book, perhaps), and slowly squat down, and reach out with one arm and touch the object and slowly return to an upright position. Stay on one leg at all times. Repeat on the other leg after a minute or so.

4) Tricep Dips
Place your heels on the floor and hold yourself up (palms on edge of chair) using your triceps. Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees. Do as many repetitions as you can.

5) Wall Sit
With your back against a wall, and your feet about 2 feet away from the wall, slide down until your knees are at a 90 degree angle. Hold the position as long as you can.

6) Jump Lunges
Start in the lunge position – one foot forward and one foot back. Bend your knees and then jump up high and switch leg positions. Use explosive, but controlled movements.

7) Reverse Crunch
Lie on your back with your hands out to your sides, and bend your knees. Bring your knees toward your head until your hips come up slightly off the floor (don’t rock). Hold one second and repeat.

8) Jumping Jacks **You can also make these Jack Squats**
The basic jumping jack is a good cardio and strength training exercise.:)

9) Side Jumps
Stand with feet together. Jump to the right several feet, keeping knees bent and landing in a squat position. Jump back to the left and continue jumping from side to side. Use a small object to jump over if you like (book, pillow etc..).

10) Mountain Climbers
Start on your hands and knees and get into in a sprinter’s start position. Keep your hands on the ground and push off with your feet so you alternate foor placement (run in place) as long as you can. Be sure to keep your back straight, not arched.

11) Plank Exercise
Get into push up position on hands and toes, or on elbows and toes. Contract your abdominal muscles (and core). Keep your back straight (don't collapse in the middle) and hold this position for as long as you can.

12) Supermans
Lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower. **Like Swimming in Pilates** Alternate arms and legs as an option. Repeat.

13) Walking Lunge
Start at one end of the room and take a long stride forward with the right leg. Bend down so the forward knee is directly over the toes and at a 90 degree angle. Raise up and repeat with the other leg across the room.

**STRETCH**

Happy New Year!

I have this feeling that 2009 will be a great year. We all make goals for the new year, and if you are anything like me you have made a list of resolutions to get you in the right direction.

Let Baby Boot Camp help you with your New Years Resolutions and make 2009 the best year ever. We have found a few of the best resolutions and we have the best way to resolve them:

1) Get the fittest I have ever been.- Yes it is possible. You are a full time mommy and maybe even a full time professional, but you can absolutely be fitter and healthier than you have ever been. Baby Boot Camp of McKinney is designed to do this. We have a ton of classes, excellent workouts and the very best instructors.

2) Spend more time with my children.- Baby Boot Camp is a fitness program designed for moms. You will sweat, smile and get fitter with your baby present. No need for sitters or day care, and that is just one less thing you have to do.

3) Be a better example to my children.- Your kids will watch everything you do, whether you like it or not. In this program we love having your babies in class. Our moms make working out a family affair and we like to think we are planting the seeds for a healthy lifestyle very early.

4) Make healthier choices.- When you feel better, you will eat better. You will feel better after just a few classes.

5) Spend more time outside.- Most of our classes are in excellent outdoor locations. Fresh air is good for you and your baby. It is amazing what a little sunshine can do.

6) Get into my skinny jeans.- We have had lots of moms dust off skinny jeans for the first time after participating in Baby Boot Camp. If you have a pair that is calling your name, don't worry and don't wait.

7) Save more money.- Baby Boot Camp has a variety of packages that will fit into your budget. We have no initiation fees and if you are a first time participant you get a class for free.

8) Meet new people.- Perhaps the best part of Baby Boot Camp is the people. We have a wonderful community of moms and families.

For more information on schedules please visit http://www.babybootcamp.com/locale.aspx?qt=s&s=TX

Keep it going!

Don't let the wintry weather stop you from getting that workout in. Remember the "quick fixes" I've shown you? Here are some good full body workouts to do in a few minutes:

- 20 Jack Squats, 20 Mountain Climbers, 20 plank rotations (on your elbows, working your obliques) **Repeat sequence 4 times**

- Do 10 8-count body builders (the ones with the pushups).

- While you're heating up your hot chocolate tonight (usually takes at least a minute) do a set of squats holding your baby for extra weight.

- While you're watching that Christmas special this evening SIT ON THE FLOOR! Do some crunches, hold the boat pose, and do some leg lifts (on all fours).

- Finally, while you're brushing your teeth (again, usually for at least a minute) do some squat kicks and finish up with calf raises while you're flossing. :)

You know I love you girls!!

FINALLY!

I have long admired Helen F. for her ability to sport the headband at every workout. I have always wanted to wear headbands, but I've never had luck with them staying "put". Well ladies....I have found our answer (I know we've talked about this). Check it out! They really work...they STAY PUT! Find them at your local Target store. :)

Let's RUN!!!

What are your fitness goals this winter? Have you ever wanted to run a 5K or 10K race? Do you want to increase speed and endurance? Baby Boot Camp Training Runs are your answer!

To assist those that are new to running or that would like to improve speed and endurance, Baby Boot Camp instructor Cindy Keil will host training runs on Wednesday evenings at 6:00pm at Towne Lake Park in McKinney during the month of October ***the training runs are FREE!*** Cindy is a certified personal trainer, certified sports nutritionist, and avid runner for over 20 years. You will learn breathing and running techniques, hydration and nutrition requirements, appropriate attire and shoes, and exercises to increase speed and endurance; all while having fun with your Baby Boot Camp friends! Anyone is welcome to attend (friends, family members, babies in joggers, etc.) and all running levels are encouraged.

When: Wednesdays at 6:00pm (first training run is October 1st)

Where: Towne Lake Park located at 1401 Wilson Creek Parkway, we will meet near the baseball fields in the parking lot closest to the lake.

What to Bring: Water bottle and your running shoes

Upcoming ‘fun’ runs:

1. Halloween Hustle - Stonebridge 5K and 10K Run/Walk on Sunday, October 26th - http://www.stonebridgeracers.com/ (Register NOW!)
2. Crape Myrtle Trail Run (Craig Ranch) 5K and 10K Run on Saturday, November 15th - http://www.crapemyrtletrails.org/event_page?eventID=10
3. White Rock Relay Marathon (five person teams) on Sunday, December 14th – contact Tricia Meehlhause at tricia.meehlhause@babybootcamp.com for more information about joining a Baby Boot Camp team. There are currently four Baby Boot Camp teams, and more forming weekly.

For more information contact:

Cindy Keil
Baby Boot Camp
972.542.8596
Cindy.keil@babybootcamp.com

Raffle Winner

CONGRATULATIONS to Loree Ballard who won the FREE shoes from Luke's Locker!

Fall Fitness Celebration

What a great group of moms we have at Baby Boot Camp McKinney! It is so awesome to see such a strong and motivated group of moms getting fit. It truly makes my day every day I see them. Here are some great pics and videos from the event!

Baby Boot Camp McKinney in Dallas Morning News!!!!

Baby Boot Camp McKinney

8/31/2008 Dallas Morning News
Dallas Morning News
Fitness Blog - Nancy Churnin

Oh, baby -- rev up those strollers! Expectant and new moms can do a free 55-minute Baby Boot Camp of McKinney workout Friday at 9:30 a.m. at Gabe Nesbitt Community Park in McKinney.

The class combines strength-training with cardiovascular drills using the stroller, resistance tubes and children as part of the workout.

Also cool, refreshments and raffle prizes, including Baby Boot Camp packages and shoes from Luke's Locker, will be offered.

Certified personal trainer Andrea Gleason of McKinney was inspired to bring the stroller-based fitness class to McKinney last year after having a baby and looking for a fun way of getting back in shape. Find out more about Baby Boot Camp here.

Sizzlin' Summer Challenge Winners Announced!

Way to go on a great August! We had great attendance and some VERY dedicated moms who even came to work out in 100+ degree weather!

A big CONGRATS to Helen Fitzhugh and Nancy Jennings, who were the two outstanding mamas that attended the most classes during this sizzlin' month. WOOHOO!

Getting Back to YOU After Baby

Getting Back to YOU After Baby
By Andrea Gleason

Tips for Starting an Exercise Program Postpartum

Like many new moms I was eager to get myself fit and focused after the birth of my daughter. Unlike other training plans I had pursued in the past, I had a lot more factors to consider; how to get my new body ready, how exercising would affect my new responsibilities as a mother, and what level of exercise would be the best place to start for long-term success. Below are some tips to help you get started.

Tip #1- Follow Up With Your Doctor.

Talk with your doctor first to get clearance to exercise. Your OB/GYN will be able to help you determine when to begin a fitness plan based on your body and your needs, as each of us has unique factors to consider. You should be able to get a full clearance to exercise at your 6-week checkup (8 weeks if you had a c-section).

Tip #2- Get New Tools For Your New Body.

A sports bra should be your first stop. Your support needs have changed since becoming pregnant and it’s important to find a good fit. If you are breastfeeding you will probably be most comfortable wearing two sports bras for extra support.

Make no doubt about it your body has changed. It should have, you gave birth to another human! Getting workout clothes that are comfortable and in the right size is key. It doesn’t mean you have to break the bank, but having a couple of items in your wardrobe that make you feel cute and confident can make working out a whole lot easier.

Surprisingly, your feet change dramatically from your pre-pregnancy body. One thing you can bet for sure is that your shoe size has changed. In most women, your arches will lengthen causing you to change shoe sizes. The best way to find out is to have your feet and gait analyzed at a specialty running store, like Luke’s Locker in Plano. Everyone has a unique combination of foot shape and mechanics. That just might mean the cutest pair may not be right for you. However, the right shoe goes a long way to making happy feet and taking the right steps to working out.

Tip #3- Be Patient, Work Hard

Try to get moving gradually. The keys to getting fit are slowly building a good fitness base and consistency in your workouts. Finding a good program or instructor can take a lot of the guesswork out of designing a fitness plan. Another benefit to joining a group is meeting other moms trying to accomplish the same goals you are.

Even with all the necessary tools, just getting started can be a challenge. Time, confidence, and energy can seem to be insurmountable hurdles. You can, however, count on two things. Doing something is better than nothing, and you WILL feel better after exercising. The time and energy spent working out will pay dividends for you and your baby.

Kate York- Outstanding Baby Boot Camp Mom!

Outstanding Mom Competes for Mrs. Texas Title
6/29/2008 Baby Boot Camp

Kate says, “It’s a workout group, a playgroup and a social group all in one, and that really appeals to me.”
Swimsuit figure debuts at pageant
Kate Y. took a friend’s suggestion to heart and started attending Baby Boot Camp classes in January. "I wanted to tone up after having a baby," says Kate who lives in McKinney, Texas. "But I knew I wasn’t self-motivated enough to get up and do it on my own each day." With a full-time teaching job and a new baby, the flexible workout schedule offered by Baby Boot Camp was the perfect solution for this busy mom. “I need the structure and accountability that specific class dates and time provide,” she says.

Before attending Baby Boot Camp, Kate kept active as a cheerleading coach, but not on a regular basis. After her first class, Kate recalls that she couldn’t walk up the stairs, but she recognized Baby Boot Camp as a serious path to getting back into good physical condition in a safe and supportive environment. Being able to take along baby Emily, now 1, is a definite plus. Kate says, “It’s a workout group, a playgroup and a social group all in one, and that really appeals to me.”

Kate loves the results, and who can blame her? She now weighs less than her pre-pregnancy weight. Kate’s self-confidence and body image have soared so much that she recently participated in the 2008 Mrs. Texas pageant, where she had an opportunity to show off her newly-acquired swimsuit figure. Franchise owner Andrea Gleason remarks, “Kate is an extremely dedicated student. She works hard at every class, and we’re all so proud of her.” Kate’s upbeat determination is an inspiration to her fellow classmates, too. “Her energy and positive attitude inspire us all to keep working toward being healthier, more fit moms,” comments Kate’s classmate, Nancy Jennings. “Our class would not be the same without her!”

Bring Your Baby and Get Fit in McKinney!