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Are you ready Spartans?!

Let’s do this!

Saturday, November 19th in Malibu. This race is a Spartan Sprint so it’s the most novice

level race they offer at only 3 miles in length anyone can do it…join me!

I have registered us as Team “Miguel’s Boot Camp”, I signed up already for the 9:00AM

Start Time.

Use the link below to sign up – and enter promo code ATHLETE to save 10% – it’s selling

out fast so don’t wait!

https://register.SpartanRace.com/register/groups/join.aspx?event=5547&id=1851729&group=63317

Ready yourselves & see you there SPARTANS!!

12 Easy Ways to Prevent & Treat Muscle Soreness

Everyone experiences sore muscles sometimes – it’s how you know you

really had a good workout right?  Well, here are some awesome ways to

reduce your discomfort…

Things you can do before your training session

Hydrate – This should go without saying, but people forget. Drinking plenty of water is one of your best defenses against muscle soreness. I recommend 96 ounces per day to my clients.

Front-load your nutrition – The food you eat before you workout is the fuel that your body will use to repair your muscles. Make sure to get plenty of good nutrition the day(s) before a heavy training session. A good rule of thumb for your macronutrient ratios the day before training is 40% protein, 40% carbs, and 20% fats. This should serve as a starting point for individual experimentation. The day of your training session you should be eating a diet high in protein, complex carbs, and “good, healthy” fats.

Wave Goodbye to Underarm Flab

Because Flab Ain’t Fab…

Many of my female clients have a major issue with “wing flap” syndrome – the loose area of skin beneath the bicep that tends to have a mind of it’s own sometimes!

Here are 5 very effective moves you can add to your daily fitness regimen with ease…and keep in mind that you will need to do these exercises daily for about 21 days before you will start to see awesome results.

Push-Ups

One of the beacons of old-fashioned exercise enthusiasts, push-ups provide all sorts of benefits. To tighten and tone your underarms, you’ll want to place your hands close together on the ground. Once in the push-up position (on your toes or knees, torso straight and arms extended out to hold your weight above the ground), lower your body to the ground. As you go down, keep your elbows against your side. Once your chest touches your hands, push yourself back to the starting position, careful to keep your elbows by your side throughout the motion. Go for three sets of 8 to 15 repetitions each.

Dips

Looking for another easy triceps-shaper that you can do no matter where you are? Dips fit the bill nicely. To perform dips, find a weight bench, an ottoman or a couple of sturdy chairs. Facing away from the bench, bend down and place your hands behind you on the bench. Place your legs directly in front of you, the heels of your feet resting on the ground. Slowly lower your body until your arms make a 90-degree angle. Push yourself back to the starting position and repeat 8 to 10 times. Go for 3 sets.

Fruits, Veggies & Peacocks

Between the farm stand, the zoo, the tractor rides and field after field of produce for

the picking I can’t think of a much better outing for the family then Underwood Family

Farms in Moorpark! We had so much fun there last weekend I had to share. The produce

is healthy, the fresh air is awesome and strolling through the berry patch is fun and

relaxing!

Check me out with my produce wagon…

Oh, and you might see Jennifer Garner there with her kids!

http://www.underwoodfamilyfarms.com/

5K & 10K in Westlake Village

Several of my awesome clients (including super stars Connie, Christy & Candy) are

going to be doing the Love Run to benefit ‘Meals on Wheels’ in Westlake this weekend. 

Click the pic to link…

You can help by participating, sponsoring a runner or making a donation.

Also coming up… http://www.westlake5k10k.com/ sponsored by the Rotary

Club of Westlake Village.

Do you know of any cool races coming up?  Please share…

Special Shout-Out…

I’m proud of all my clients and their hard work….but today I must share with

you the work-out efforts of my awesome client Diane…

…who is turning 67 tomorrow!

Check out what she did in our work-out this morning:

67 Step-ups

67 Squats

67 Sit-ups

67 Push-ups

67 1-2 Combinations of boxing

Happy Birthday Diane – You Rock!

Event: Memorial Day Boot Camp

Happy 3-Day Weekend Campers!