Bootcamp Break, Workouts for you to do on vacation

Well, friends, this is the last week of bootcamp until after the New Year. I will be going to San Diego for Christmas, renting a house on the beach with my kids, my mom, and my brother and his family. I told them we're having bootcamp every day on the beach, but that wasn't met with a lot of enthusiasm! Anyway, while I'm gone I wanted to leave you with a couple workouts you can incorporate into your fitness routine so you aren't too sore when we start up again:-) For both workouts, spend 5 minutes or so warming up your major muscles, i.e. arm rotations, lunges, squats, forward kicks, and jumping jacks.

Workout #1 Supersets: 15 each

1. Weighted walking lunges, 15 each side

2. Pushups

3. Situps

Repeat 3 times

Again, 15 each

1. Squat with overhead press

2. Dips on bench or tricep kickbacks

3. Bicycle abs ( opposite elbow to opposite knee)

Repeat 3 times

This is a complete whole body workout. Throw in a quick run or bicycle ride if you want more cardio. And, always stretch major muscles after your workout for at least a 30 second hold.

Workout #2: 20 each exercise

1. Pushups

2. Jump squats

3. Renegade rows ( plank position with weights on ground, feet wide apart for better stability,alternate pulling weights up toward chest) 10 each side

4.V-ups on back

5. Overhead tricep press with reverse lunge ( 10 lunges each leg)

6. Mountain climbers, 20 each leg

7. Sumo squat with upright row

8. Situps

9. Bent over flys

10.Chest flies on back with butt off ground ( bridge)

If not challenging enough, repeat 1-2 times. Remember to stretch after!

I will see all of you back in January, check http://www.fitforcebootcamp.com/ for class schedules and to reserve your spot. January will be a busy month for bootcamp!

Happy Holidays to all of you!

Goal setting, 2009

Today, I've included a motivational article from another fitness expert who's article I was forwarded. I find it very fitting for the New Year! Plus, I LOVE Jim Rohn, the motivational speaker he quotes:-)

Motivation to Lose Weight -- Using Brain Science for Attaining the Proper Mindset for Success
by Tom Venuto

Motivational speaker Jim Rohn once said, "I find it fascinating that most people plan their vacations with better care than they plan their lives. Perhaps it's because escape is easier than change."

Success psychologists say that 95% - 97% of the people in the world do NOT have written goals and fail, while 3-5% have written goals and succeed.
If these statistics are correct, then Mr Rohn's observation really IS quite fascinating isn't it?
Unfortunately for most people, the odds for success are actually even lower, because out of the few people who do set goals, most don't take goal setting seriously, they don't do it scientifically and they only do it once a year.
Goal setting is so important, that I always teach goal setting and mind dynamics first, and only THEN, do I teach nutrition and training second.
It doesnt matter how much you know about nutrition or exercise. Until specialized fitness knowledge is linked with goals and directions, the knowledge is useless and you won't accomplish very much or keep the changes long term.
In fact, I devoted the entire first chapter of my book, Burn the Fat, Feed the Muscle to the subject of goals and constructive "mind programming" for successful, permanent behavior change.
I've also studied neuro linguistic programming (NLP) for many years and more recently spent many months researching the latest information about neuroscience to see just how much of the traditional self help and goal setting wisdom is actually backed by brain research.
As you start thinking about your goals for 2009 right now, I'd like to help you start the year off right by sharing two very valuable, science based tips on acheiving your goals:
TIP #1: Repetition is an effective way to "plant" a goal in the non-conscious mind
Why don't most resolutions stick? Psychology and neuroscience today are giving us the answers.
Thanks to new technologies in brain imaging, such as PET scans, SPECT scans and functional MRI's, we can now actually see your thoughts as electrochemical impulses and we can see the formation of new neural connections in real time right before our eyes.
We can also see where, geographically, in your brain, a particular type of thought is occuring.
most importantly, we can see how long it takes to form strong neural patterns and what types of stimuli cause the patterns to form more quickly
Here's what we've discovered:
Setting a goal once is a conscious activity. Willpower is also a conscious activity. But research has shown that at least 5/6 of your brain power is in the non conscious mind and that the information and instructions that reach the non conscious mind are responsible for your automatic behavior.
Some pyschologists believe that 95% of our behaviors are unconscious and automatic... more commonly known as habits.
Long term behavior changes don't take place when you set goals one time as with most new years resolutions. There's an old saying in "self help" circles that it takes at least 21-30 days to form a habit. This has now been proven to be fairly accurate on a neurological basis.
New neural patterns begin to form only after they've been repeated enough times. They continue to strengthen with further repetition. If you make resolutions on January 1st and you don't continue to repeat and reinforce your desire for those "goals," no new neural connection is formed, no new habits are formed, no new behaviors are formed...
Your resolutions wither away and die and any results obtained through willpower (trying to force the new behaviors through conscious effort), are quickly lost when you slip back to your old ways.
What you repeat over and over again is programmed into the subconscious mind and begins to take root. On a practical level, this means RE-writing your goals everyday and thinking about them in positive terms and in mental pictures, every day, repeatedly until the habit is formed and turned over to "auto-piliot."
In 1956, when Earl Nightingale wrote "The Strangest Secret is that we become what we think about most of the time," we didnt know what we know now about the brain.
Nevertheless, Earl was right.
You don't change your body by trying to change your body. You change your body by creating new habitual patterns of thinking and visualizing.
Trying to force new behaviors with willpower while continuing with your old ways of thinking will always fail because your automatic behavior is mostly under non-conscious control.
Its not the resolution you set once... its the goals (mental thoughts and images) you focus on all day long that create the long term (and automatic) behavioral change... when you change your behaviors, you change your body and your life...
*** TIP #2: Emotion is a goal-turbocharger ***
Is there any way around this tedious process of "mental programming" through repetition? Not really. The fields of NLP and hypnosis have given us some tools for creating more rapid changes, but ultimately you have to begin to "run your own brain" and change your habitual way of thinking. No one else can do it for you and there's no way around it.
There is however, a scientifically proven way to to speed up the process and that is with the use of strong emotion.
Since modern imaging technology can see activity in the brain and scientists have located the seat of emotions in the brain, we know that the strength and number of neural connections associated with a thought or behavior are increased when you're in a highly emotional state.
The neuron connections are also stronger, longer lasting and it takes longer to lose a neural connection when it was formed with great emotion.
With this knowledge, we see another reason why new years resolutions fail: They are set casually with no emotion and no strong emotional "reason why" that gives you the leverage to you need to make a change permanent.
On January 1st, you may think you're setting "real" goals, but if you're like most people, you're not only doing it a mere once a year and then losing focus, you're also likely to be making flimsy, wishy-washy, emotion-less "resolutions."
Zig Ziglar once said that, "A goal casually set and lightly taken will be freely abandoned at the first obstacle."
You might want to back up and read that quote again, maybe even write it down or print it out, because this one hits the bull's-eye!
This truly explains why New Year's resolutions almost never work, and why so few people can keep off the pounds after they get rid of them.
Goal setting should not be casual or lightly taken. Goal setting is an important and serious matter. This is not a game - this is your life, and you only have one life to live.
Goal setting is also not a one time event - it is an ongoing process of literally "re-wiring your brain." With the discovery of brain plasticity, we now know that this is science fact, not self-help fiction.
Make the time to set REAL goals, today! Take it seriously, do it scientifically, re-write your goals every day, think about them constantly, and then take massive action.
Do it and this will be the most successful goal-achieving year of your life.
Train hard and expect success.
Tom Venuto, NSCA-CPT, CSCS

The Future of Fitness in 2009

The Future of Fitness in 2009

By BJ Gaddour, Workout Muse

Well, it’s already December and it’s time for my annual fitness year in review. Sadly, it appears as though the fitness industry as a whole has again failed to produce any significant results on a broad scale to effectively reverse the scary obesity epidemic that is plaguing our society. More specifically, the sickening fact that American adults keep getting fatter, more lethargic, and less healthy has mirrored the unabated deterioration in the health and fitness of our youth population. However, on a positive note, I feel that 2009 will be host to several growing fitness trends that will provide the long-term answers to solve this ever-growing problem.

Fitness Trend#1- Fitness Boot Camps Will Rise, One-On-One Personal Training Will Fall

You’d have to be living in a cave to not be aware of the fact that we are in the midst of the biggest economic recession since The Great Depression. With the disappearance of the middle class and an economy that will most likely get worse before it gets better, the average American simply does not have the disposable income for typical personal training rates that run about $60 per hour. However, with every problem emerges a solution; fitness boot camps are just that. Boot camps are probably the hottest thing in the fitness game right now. The group training business model creates the ultimate win-win for trainers and clients making the one-on-one alternative obsolete. Fitness trainers get to better leverage their time and maximize profits by working with an unlimited number of clients per hour. Fitness clients are able to better access personal training services in a unique and dynamic team environment that provides better social support and accountability for only a the third of the cost of typical one-on-one training rates.Fitness boot camps are popping up all over the country, and for good reason. If you are trying to lose weight in 2009, do yourself a favor by saving your hard-earned money to get better results by joining a local fitness boot camp.FitForce Bootcamp is offering a January Special... buy one month at regular price, bring a new friend for 1/2 price!!

Fitness Trend#2- Interval Training Destroys Aerobic Training For Improved Fat Loss:

High-Intensity Interval Training is rapidly gaining popularity as the best form of improving both fitness and fat loss. Thankfully, 2009 will see more people doing sprints and less people doing marathons to lose weight. However, make no mistake about it, lots of people are still going to do hours of snail-paced cardio to burn fat. Aerobic or endurance training is essentially going at a slow, low intensity pace for a long period of time (typically at least 30-60 minutes). In other words, the focus of endurance training is on the total volume of exercise (not quality). Think about all those speed limpers you see every New Year foolishly running for hours pounding the pavement or treadmill to get rid of that winter fat. Sadly, this results in minimal fat loss and lots of overtraining injuries. With interval training, the focus is on the intensity of exercise (quality). Intervals consist of alternating between shorts bouts of all out high-intensity effort and active recovery periods for a much quicker and focused amount of time (typically 10-20 minutes of intervals works best). This approach is scientifically proven to burn nine times more fat AND lead to faster improvements in fitness than the aerobic alternative.Two landmark scientific studies come to mind here:The Tabata study compared the effects of four minutes of high-intensity interval training with 45-60 minutes of low to moderate intensity cardio. The interval training group burned just as much fat as the endurance group and also had greater improvement in both anaerobic (think sprinters) and aerobic (think distance runners) fitness… in only four minutes!The Gibala study compared the effects of 20 minutes of interval training (30 second sprint followed by four minutes of rest) with 90-120 minutes of endurance training in the “heartrate zone.” The conclusions of the study were that both methods of training lead to the same improvements in oxygen utilization (or aerobic fitness). In other words, intervals accomplished what endurance training did from a fitness standpoint in only a sixth of the time!The time is now to jump on the interval training bandwagon. Come 2009, do yourself and your body a favor and start sprinting to lose fat!

Fitness Trend#3- Lean Protein And Fiber Are The Carbohydrate Addict’s Answer For Improved Health, Performance, and Body Composition

Americans are carb addicts. We simply can’t get enough starches and sugars in our diet, and we have the bulging midsections to prove it. One of the biggest misconceptions about diet today is that eliminated starches and sugars from your diet automatically means low carb. Better said, eliminating grains (even whole grains) and refined sugars still allows for consumption of the other carbohydrates: fruits and veggies. These nutrient-dense carbs are loaded with vitamins, minerals, antioxidants, and fiber and create more stable blood sugar levels to keep your body burning fat all day long. All of my clients who have lost the most fat have followed our guidelines of unlimited veggies all day long (besides corn, peas, carrots, beets, and potatoes). In other words, eat lots of veggie carbs, and very little of the other stuff if you want to see your abs!The overwhelming scientific literature proving the fat burning benefits of a diet high in lean protein and fiber is finally catching the eye of mainstream consumers. Protein is the most important component of each and every meal or snack you consume. It builds and maintains muscle, allows your body to preferentially burn fat, increases metabolism through the thermic effect of feeding, and fills you up. Fiber (ideally obtained from fruits and vegetables, specifically green vegetables) helps slow digestion for a more steady supply of nutrients and sustained energy, it prevents overeating at each meal, and it helps keep you more full between meals. Thus by combining protein and fiber every two to four hours, you provide your body with the optimal one-two belly fat burning punch for a leaner, sexier you. Without a doubt, people will be consuming more protein and fruits and veggies next year, and their bodies will reap the rewards of this.

Well, those are the top fitness trends for 2009 according to my crystal ball. I hope the information in this article gives you the push you need to be the trendsetter for your own body and the bodies of those whom you care most about in the New Year!

The path of MOST resistance

I'm sure you have heard the phrase,take the path of least resistance.Unfortunately that doesn't apply with fitness and getting results. Some may believe that the path of least resistance is the best way to reach results, but it plain isn't so. With fat loss programming, taking the path of most resistance is often the right path. Perhaps it means training muscles you haven't trained much,
maybe it's trying exercises that are completely new to you. Or its even changing your nutrition comfort zone completely. Often the path of least resistance is within our own comfort zones, and as I have mentioned before, that is no way to reach fat loss success.

Fat loss is hard, it isn't for everyone, and it makes you step way outside your comfort zone.Last week, I added some new exercises into my bootcamp classes. I was hesitant at first because some of these particular exercises were very difficult and advanced. I knew they all would be challenged by them. It proved to be quite a success as they were challenged but it wasn't impossible for them. And when I saw some of them the next day, they couldn't believe how sore they were. All the exercise they had under their belt from boot camp, and just implementing one new exercise proved to stimulate the muscles in a very different way so that it caused muscle soreness .Right now this is the path of most resistance for my clients. But over time as this stress continues to be applied, will become lesser and lesser of a resistance. Look at your program and see what you have been doing the same for a long time. Throw a completely different exercise into the mix and watch how it can rejuvenate your mind and apply a positive stress to the body.

I've said it several times before and I'll say it again: Create diversity in your workouts or plan to stay right where you are.

If you aren't coming to bootcamp, come and get challenged. Be sore for a few days, or a week! Your body will adapt until I throw something new at you!!

If you are coming to bootcamp, continue coming so you can see what new ideas I have in store for you. I have a 2 week break coming up... which means researching new exercises. You have been warned!!

Top 5 Fitness Gifts I Recommend

If you’ve hit a wall on what to get your friends or family for the holidays, then why not get them a fitness gift. Heck, you could even put some fitness gifts on your own holiday wish list. After all, who doesn’t want to look or perform better? Here is official my top 5 list of the best last minute fitness gifts for 2008:

1.) A Foam Roller:

If you’re like most people, you spend a lot of your day nailed to a desk. And when you actually do have time to workout, all you usually can fit in is the workout itself. Really, who has time for daily stretching?Well that’s where a foam roller comes in. It’s a phenomenal corrective self-massage tool that will dramatically bolster injury prevention and improve performance. It’s ideal to use for at least five minutes post-workout to promote healing of the small micro-tears in your muscles that result from high-intensity training to jumpstart the recovery process. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.If you’re going to get a foam roller, get a good one. The cheaper options tend to wear down into a limp noodle for larger individuals after a couple of months. I get all of my foam rollers from Perform Better. My brand of choice is The EVA Premium Foam Roller (about $30). You can get it online at performbetter.com.

2.) Resistance Bands:

Resistance bands are by far the most simple, convenient, and affordable equipment option in the fitness industry. They supply total portability for killer workouts that can be done anywhere. If you are a busy professional who does a lot of traveling, bands are the perfect lightweight training tool to take your workouts with you on the road as they can fit in the smallest of bags without a problem. If you are a busy Mom looking to workout in the comfort of your own home, bands can make this happen too. Bands provide the perfect compliment to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero transition and set-up time, are easy on the joints, and are fun to use! My favorite brand is Spri, you can get them at Big 5 Sporting Goods or online at performbetter.com.

3.) A Gift Card to a Sporting Goods Store For Fitness Equipment and Apparel:

You can’t beat a sporting goods store like Sports Chalet or Sports Authority to get the best fitness equipment and apparel on the market today. I always recommend going with a gift card here because everybody has their own preferences, particularly when it comes to clothing sizes and styles.

4.) A Gift Card to Whole Foods, Trader Joes, or Other Premium Grocery Stores:

Rather then waste money on an overpriced restaurant, why not give a week’s worth of groceries to a 100% organic grocer like Whole Foods to a friend or loved one. After all, everybody’s got to eat, but how many of us actually eat the right stuff to support our fitness goals? I shop there almost exclusively these days, particularly when buying produce to avoid foods that are typically loaded with hormones and pesticides at other regular run of the mill grocery stores. The key is to go in with a budget in mind (e.g. spend $50 bucks on protein, $20 on fruits and veggies, and $10 on miscellaneous items) only buying what you need.

5.) A Gift Card to a Massage Therapist:

Most of us are crazy busy and super stressed out during the holiday season and nothing eases the tension like a good massage. This is about as can’t miss of a gift as it gets, unless you know someone who doesn’t like to be touched. It’s nice to be pampered on occasion, and though the foam roller I mentioned above can do wonders for the majority of your body, nothing can alleviate tension in your upper back, neck, and head like a good massage therapist! I have two I highly recommend, please call or e-mail me for their names if interested.

6.) A Gift Certificate for Personal Training or Bootcamp:

OK, I know I said this was my top 5 list, but I had to throw in a 6th! I also have gift certificates for personal training, punchcards for bootcamp, or a whole month bootcamp session. Please contact me to get yours today!! This is perfect for someone who has expressed an interest in getting in shape, but doesn't know where to start.

Happy, Healthy Holidays to all!!

Krista Duval

916-704-4470

kduval@ftcnet.net

http://www.fitforcebootcamp.com

Get fitter in December, not fatter!!

The time of year for fitness excuses is here... December is probably the worst time of year where most people use excuse after excuse as to why they are letting themselves get fat and out of shape during "the holidays".So with this blog, I just want to give you some tips and motivation to do the opposite of what most people are going to do this December, and get yourself in BETTER shape during this busy season. This doesn't mean that you have to deprive yourself of anything during your parties with friends and family, but it DOES mean that you have to be sensible and stick to your fitness and nutrition plan when you're not in party mode.First, the biggest excuse I've heard over the many years I've been doing fitness counseling is that they don't "have any time" to keep working out during the holidays. Ok, I know we all may have a lot of family gatherings and holiday parties to go to during this time, but saying that you don't have time to keep yourself in shape is basically admitting that your health and fitness is not a priority in your life. If it was a priority, you'd make time. So let's commit to a pact that we will not use the lack of time excuse this holiday season. Instead, if there are days that you don't feel that you have time to go to the gym for a full workout, schedule a 15 minute workout in for yourself at least 4 days/week either before or after work, or at whatever time you can fit in a 15 minute workout at home. Anybody can fit in 15 minutes... that's all it takes. However, those 15 minutes need to be full of high intensity exercises that work your entire body. Even doing just some bodyweight circuits at home can keep you in great shape. For example, you can rotate through 5 or 6 exercises such as lunges, bodyweight squats, pushups, mountain climbers, and lying leg scissors in a circuit fashion, alternating between them for as many sets as you can do in that 15 minute time period. If you work hard enough, you can get a great full body workout in only 15 minutes and then be ready to go for whatever holiday activities are on your schedule. The second biggest excuse I've heard over the years from many people during the holidays is that there's no way they can control their eating during this time of year with parties and gatherings with all of the delicious food being offered everywhere. What many people have told me is that the 5 or 6 weeks between Thanksgiving and New Years every year is just one massive free-for-all binge-fest for them.This doesn't make any sense though. For example, even if you were extremely busy with parties and gatherings and let's say you have 8 parties/gatherings to go to during these 5 weeks, that is still only 8 days out of 35 that you're going to be surrounded by party food for only a small time each day. This means that if you're still eating super-healthy during the 27 other days and also during the other time available on the party days, you can easily still have at least 90% compliance with your healthy diet. If you can have 90% compliance, it is quite easy to stay lean instead of packing on the lbs during the holidays.The important thing to keep reminding yourself is that the ONLY time you are going to cheat is during the parties and gatherings and not before, after, or for entire weeks at a time. One thing I like to do if I know I'll be going to a holiday party or big meal is that I plan to get in a great weight training workout within a few hours (if possible) before going to the party. This way I know that my metabolism is already elevated from the weight training and some of the excess calories that I may consume can help towards muscle repair and glycogen replenishment instead of being deposited as body fat. So I hope this blog has helped to make sure that you stay on track with your fitness during the holidays. There are NO EXCUSES. There's no reason at all to wait until January to start on your fitness program, when it should really be a part of your everyday lifestyle. Here's to getting in BETTER SHAPE, instead of worse this December!

Oh, my aching back!!

Well, it was easy to find something to write about today. My all consuming aching, painful back!!

For those that know me, I don't have back problems. That's why this is even more of a pain!! Yesterday morning while teaching my 5:45 am bootcamp, in 35* weather, I threw out my back while demonstrating a kettlebell swing. I've done these hundreds of times, I was properly warmed up, but the key that was missing is PROPER FORM!

I preach proper form ALL the time, yet found one little slip on my part literally slipped a disc. I turned to look at one of the bootcampers while I was swinging and twisted ever so slightly. That's all it took. So, 2 days of ice, massage, chiropractic work, rest, ibuprofen, cancelling or subbing all my classes and trainings left me a lot of time to reflect. One, on how fortunate I am to have a healthy, active, pain free body. Two, on how I also need to pay attention to MY form at all times since I'm obviously not invincible. And three, how fortunate I am to have such great clients, friends, and trainers who are willing to step in at the drop of a hat. Thank you so much to all who have helped me the last 2 days!!

So, keep proper form at all times!! Do a self check if your trainer or instructor is busy with someone else. Ask for help if something doesn't feel right. Keep those shoulders down, knees slightly bent, knees over your heels, not your toes, butt back, etc...

Please stay safe and healthy, and injury FREE!!

Birthday Blog

Well, Happy 41st Birthday to me!! I was taken to lunch by my friend Kristy, to The Cheesecake Factory. It was my first time, and I have to tell you, it was pretty impressive! I don't know how they have such an extensive menu, but they cater to almost everyone.

I don't normally eat cheesecake, but I had to indiulge since it was my birthday. I had a salad so I could save room, then chose the Dutch Apple Caramel Crumb cheesecake. The special Peppermint Cheesecake and the Chocolate Coconut Cheesecake also sounded really good, so Kristy decided we should have all 3 pieces and split since they all sounded good! (At least that's my story and I'm sticking to it! To those that don't know Kristy, she started as a personal training client and is now a good friend.) So, she has to tell the waitress that I'm her trainer with 3 pieces of ENORMOUS cheesecake in front of me!! I was happy we were out of town and I wouldn't run into anyone I know:-)

On the way home, I was thinking about all this and trying to figure out how to tie it into my blog. What I came to realize, is most everyone I work with has some food issues that help prevent them from achieving their goals. I am not perfect, no one is. But, as indulgent as I was today, and as much as I didn't want anyone I knew to see me, I'm only human and tomorrow I will get back on track with my " normal" eating. Everyone can do that. If you don't eat well today, don't let it keep you from knowing that tomorrow is another day and you can start fresh in the morning. It's your attitude that will help you get there. Don't step on the scale and freak yourself out. Throw the scale in the closet or somewhere you can't see it, and go exercise! THAT will be a great start to keep you wanting to eat healthy throughout the day.

Happy Birthday to all those December birthday babies out there. You know who you are!! Jenny, Cindy, Liz, Marilu.....

Treat yourself... you deserve it!!!

Upcoming CPR class offered

I recently started another new business training individuals in CPR, First-Aid, and AED ( Automated External Defibrillator). I have a class coming up December 14th at the Penryn Fire Department from 9am-2pm. Please check out what I offer at http://www.smartheart cpr.com to see which program works for you!

Call Krista to reserve your spot at 916-704-4470. Space is limited!!

Discounts to FitForce Bootcamp members, save 25% !!

Attitude and Gratitude

Sent to my bootcampers on Thanksgiving.. simple but true meaning we can all appreciate!



Hello to all of you, my past and present bootcampers, and friends! I've spent all day re-wording and re-writing the perfect e-mail to let all of you know how much I appreciate you. I am now sending a different version of what I have planned, after talking with my dad a short time ago. Please be patient for a quick story.. He works for the gas company in Southern California, and just called and told me a beautiful story that says it all. He got called on an emergency call to re-light the gas stove for a 90 year old lady who lives alone. He showed up, and she was dressed up, waiting for him to come. He commented on how nice she looked, and she said she had to look nice for company. She revealed how old she was, and my dad asked how she looked so youthful, what her secret was. She responded, it's only 2 things. Attitude and gratitude. Think about that! It's so true... We have control over both. What kind of attitude we choose to have, and gratitude, to be grateful for what we have and the people around us. I won't make this much longer, but I want all of you to know, whether you came into my life for a month, or I've been fortunate enough to have know you for many months, that I appreciate you, I am grateful for you, and hope you have a wonderful, Happy Thanksgiving Day!!

Indoor Ropes Course Adventure

Another fun adventure was had by all who attended my first indoor ropes course. There were 19 of us who met in Rocklin at the Hardwood Palace, and enjoyed a great day of team building, confidence building, and fun on the course.

We played games, acted like goofy kids, really got to know and trust each other. I would highly recommend the Hardwood Palace for anyone who wants a challenge.

After the games and lunch, we hit the ropes course. Everyone had a harness and helmet, and was instructed on what to do. There were 4 various courses to choose from, and if you didn't want to do a certain event, there was no pressure from anyone. There were several people who have terrible fears of heights or falling, or both! But, everyone tried at least one event. We even had a 4 months pregnant lady who did it all!

Thanks to everyone who participated. I'll keep you posted on the next fun FitForce Bootcamp Adventure!!

Bootcamp Pig Roast!!

Well, 2 months ago we had out first, but not our last, bootcamp pig roast at our house. There were about 40 people or so, and what a great time we had swimming, drinking, and feasting on the most succulent pig. Great times were had by all, and it was so great to get to know the bootcamp members families. Here's a few pictures from our fun day.

AC/BC ( Air Conditioned Boot Camp!)

Well, the newly named AC/BC is running strong! The indoor camp is a 45 minute bootcamp blast, and we are sure having fun!! Last week was brutal, everyone doing 50 repetitions of each exercise. Peggy did all pushups on her toes, after only being at bootcamp for 5 weeks. What an accomplishment! Great job to everyone.

Tell your friends, beat the heat ( and the wildfire smoke) and get in great shape for the quickly approached summer. Spots are still left, and I am now offering corporate discounts for 5 or more employees.

Hope to see you at AC/BC.

New Indoor Bootcamp Blast Coming Soon

I have recently found a great space to hold an indoor bootcamp. I will be starting a lunchtime "bootcamp blast" in April at the new Martial Arts Center, run by Dan and Debbie Lovas of Auburn Family Tae-Kwon-Do. It will be held on Tuesday/Thursday afternoons from 12:00-12:45pm at 150 Harrison Avenue by Pistol Pete's in downtown Auburn, CA.

I will have more toys than my outdoor bootcamp allows, so those that come will be in for a treat. I will still have my outdoor bootcamps, but wanted to add new classes based on your feedback.

Please let me know if you are interested or have any questions.

First Bootcamp Blog!

Hi there!!

My name is Krista Duval, founder of FitForce Bootcamp. I am located in Foresthill, CA. in the Sierra Foothills, and operate 3 outdoor bootcamps in the Auburn and Meadow Vista areas. My exercise philosophy is to find something you enjoy doing, and do it!! Exercise should be fun, more than anything.

I have been doing my bootcamps for 15 months now, and enjoy every day I'm outside with "my" gals. I have formed so many great friendships, as have others. For my 40th birthday this past December, 9 of us from bootcamp went skydiving!!

Starting this summer, I'm going to begin having different retreats so we can get together outside of bootcamp. My first one I have planned is a "Heli-Hiking" day trip into the Desolation Wilderness. We will hike 7 miles into the Rubicon, and have massages, gourmet lunches, swimming and sunning, and then get flown out to our cars!

I'll let you know more when we do it.