Get Some! Fitness Rangers Bootcamp

St. Mike's Workout 10/14/09

2009-10-14T11:31:00.000-07:00

Adam and Steven brought the fire again today for the last day of the Alpha class's 6 week session!!
The warm-up started out with some 1-2's and push ups and graduated to lateral slides, burpees and mountain climbers...
GO! GO! GO!

The workout-The bootcampers were split up into two groups-
First group was with Steven on sprints and ab drills
SPRINT!!!
The sprints were something fierce, leaving everyone out of breath and begging for more...
Bicycles, crunches and toe-touchers had our abs burning!! And just when we thought we were done... "SPRINT DOUBLE TIME."

Groups rotated/Next was Adam's group with a very nice TRX workout focusing on upper-body, while your partner was moving down the court with ankle resistance bands , toe-taps, and bench dips. Everyone was out for themselves for the TRX station with the least amount of sweat puddles!!

GREAT WORKOUT GUYS!!
Here's to another awesome session! Awesome people and great trainers makes for a killer workout!!!

HOORAH

Nutrition Tip of the Week

2009-10-04T23:33:00.001-07:00

NUTRITION TIP OF THE WEEK

It use to be that we were told to eat 5 servings of fruits and vegetables everyday, but now the Centers for Disease Control has recommended at least 7! Fruits and Vegetables are all-stars. Not only are they low in calories and high in fiber, they contain unique phytochemicals, or antioxidants, that boost your health. It's important to eat a wide variety of colorful fruits and vegetables every day to reap the health benefits. That's because each color contains different sets of phytochemicals that provide different health benefits.

Super Fruits and Vegetables to Add to Your Diet:
• Super Reds: pink grapefruit, red bell peppers, tomatoes and watermelon

Lycopene, the phytochemical found in these red fruits and vegetables, shows promise in fighting lung and prostate cancer. Lycopene is actually more available after cooking or processing so don't ignore canned tomato paste! 

• Super Purples: Concord grapes, blueberries, and prunes

The anthocyanins that give these fruits their distinctive colors may help ward off heart disease by preventing clot formation. They may also help lower your risk of cancer.

• Super Greens: spinach, broccoli, Brussels sprouts, collard greens, and bok choy

The phytochemical, Lutein, appears to reduce the risk of heart disease and stroke as well as guard against age-related macular degeneration. Dark green leafy vegetables are usually high in folate, a B vitamin that shows promising results in preventing heart diseases.

• Super Oranges: carrots, mangos, pumpkin, and oranges

The beta carotenes in these orange super fruits and vegetables may prevent cancer, particularly of the lung, esophagus and stomach. They may also reduce risk of heart disease and improve immune function.

• Super Whites: cauliflower, mushrooms, bananas, and onions

These contain the phytochemicals anthoxanthins and allicin, which can help lower blood pressure and protect against stomach cancer.

Level 1.... or is it level kick some *** !! St. Michael's Workout Tuesday 9-15-09

2009-09-15T09:23:00.000-07:00

It's that time again, 6am rolls around and we just cant wait to bring the pain to St. Michael's Level 1 group in Carmichael!!

Today's workout was instructed by Chris Kirkwood, master of the Javelin and wait for it... Jessica Pantages! A new addition to the program, Jessica has a diverse background in the fitness industry competing in her first Fitness Competition in 2002. She is a multi sport athlete currently in training for her first triathlon. A combination of dedication, hard work and helping others achieve their fitness goals is what makes her tick.

Chris Kirkwood led the dynamic warm up of up and backs, karaokes, side shuffles and high knees. Then it was time to rock and roll...

The class was split into four groups to complete each set of exercises in a group setting.

"Go Go Go!!" The first group started off on the wall for wall jumps. Basically jumping and reaching up as high as you can to get yourself up and off of the ground as high as you can 75 times... Who knew a wall could give you an awesome cardio workout??!

Rotating to each workout--- V-sits, Tricep Dips, crunches, lunges, push-ups, squats, crunches, supermans, Russian Twists, DB Presses and more crunches.. The perfect recipe for that bangin bod!! Each rotation had to complete 70 and 50 reps in their set.

All of the athletes did awesome today -- They brought a great attitude and great form which is really half the battle...

Until next time...

HOORAH!!

Our First FREE SATURDAY at McKinley Park

2009-09-05T14:07:00.001-07:00

WOW! Today was amazing. The turnout was awesome, the workout was even better! Imagine 50-60 FRBC Soldiers doing jumping jacks next to each other. Four lines deep. One, Two, Three, Four! Eight drill instructors combing the crowd making sure they're all on rhythm. People were driving, walking, running by asking who we were and what we were all about! Some stopping what they were doing to commit one hour to the greatest workout of their lives.

Everyone was broken down into four groups. Group one was with Fitness and Boxing master Stephen Rapadas as he led them through punching and rhythm drills. Jab, Jab, Jab... double jab!

Group two was with Speed and Agility experts Nick Mills and Kylee Wosnuk. With ladder and cone drills being their focus, they had your heart rate racing as you preformed ickey shuffles, in-and-outs and cone drills!

The third group was led by Chris Kirkwood our conditioning expert, with the focus being on Metabolic Conditioning, he prescribed high knee toe taps and tricep dips, utilizing none other than a park bench. Anyone able bodied person with two feet, two arms, and a Fitness Ranger attitude could have whipped through it!

The last group was led by Bootcamp aficionados Tami Brida and James Lofton-Hunter. Their focus was lower body strength training. "Down, hold"......... "hold it"...... "Up, One!" and "DOWN!" This portion of the workout had your legs screaming for mercy but at the same time pushing you to try harder! We switched off holding the body bar to preform squats, sumo high pulls, partner pullups, the works!

Today's workout really showcased what FRBC is all about. It was the ultimate dynamic fitness experience. Hope to see you all out this next week! Have a fun and safe weekend. HOORAH!

Today is a good day!

2009-08-21T07:52:00.000-07:00

Man, this mornings MetCon class was awesome! So much energy, with everyone working together. We had the perfect amount of individual exercises as well as partner drills. We started the morning out running two laps around the track. After this we did some aggressive dynamic exercises that focused on stretching and loosening up the body! Kylee Wosnuk, FRBC Drill Instructor lead this portion of the class, really focusing on warming the muscles up! All of these exercises really got my day started off right! I could feel my body warm up and become much more limber. This was vital for getting through the rest of the class. After this set of exercises we did sprints and mirror drills that I had never done before. It was great to do something new. Once in the gym, we preformed lunges, cone drills, jumps, step-ups, you name it, we did it! Chris Kirkwood, FRBC Drill Instructor had us moving non stop. Although the ab workout at the end was tough, I really felt accomplished at the end of the day! Thank you Chris and Kylee for always having something new each MetCon Friday! I will leave you with this...

The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.
Vince Lombardi

HOORAH!

The Gauntlet 8/17/09

2009-08-17T10:07:00.000-07:00

Case of the MONDAYS... at FR Bootcamp!!!
Today's workout was pretty challenging to say the least... Groups were broken into 2 with Adam leading recruits into a fierce combination of lunges, thrusters, SDHP's and yes you guessed it... Burpees...
We started out with lunging towards the first set of SDHP for a count of 21, lunged our way to the thrusters, then lunged our way into the burpees, all for a count of 21. After the jog back to start all over the #s progressed down to 15 and 9 for a total of three rounds timed. This had everyone breathing hard and actually excited to go outside with Chris for some sprints!!

Chris focused on sprint/agility and incline push-ups on the park benches.. As many rounds as you can for time. Sprint the straightaway, bunny-hop over the ladder and jog into your push-ups. Go Go Go !!

The workout ended with a friendly round of relay competition.... Alphas vs. Alphas ... sprint to half of the track, down for 3 push-ups and sprint back to tag your partner... It was a close race for the finish but Erika edged out Andy by just a few bunny-hops and lead her team to victory!! :)
Congrats team Erika!!!

Don't forget to mark your calendars for our first ever FREE Bootcamp Exhibition in the Park on Saturday Sept 5th from 9am to 10am. Steven Rapadas will be there demonstrating some boxing moves as well as the FRBC trainers bringing some pain to McKinley Park!!

GET SOME!!

Lunge! Lunge! Lunge!

2009-08-13T20:30:00.000-07:00

As the Sacramento sun peaked through the trees, there was something great already brewing! 20 Fitness Rangers Soldiers were hard at work pushing themselves to the max! This morning's focused leg workout was absolutely FEROCIOUS! As the lactid acid began pooling in my legs I began to falter, my legs felt like jello, but Chris Kirkwood's inspiration, dedication to this Bootcamp movement kept me solid! Inside the gym, the infamous Steven Rapadas was hard at work having us do SPRINT after SPRINT after SPRINT, changing it up with a set of high knees or frog jumps! Our hearts were pounding as sweat beaded on our foreheads. Perhaps the most creative part about the morning's workout was the basketball abs or the basketball sprints. The use of this simple piece of sports equipment is what got me through the workout. It was great to focus my attention elsewhere while doing these exercises! HOORAH! THANKS FOR A GREAT WORKOUT

1.......2.......3........GO!!!!

2009-08-07T09:51:00.000-07:00

Sprint....Recover.....Sprint.....Recover.....Sweat was pouring from my forehead within the first five minutes of today's MetCon Friday workout, and this was just the warmup!!! "Get those Knees up", "Jog it out.. Hold...Hold...Hold....SPRINT!!! Good, again, faster!" "Alright, Now Pushup position!" "Good, down.....hold....up....SPRINT!!!" "Dig deeper! You have to want it!"

Wow! If you havent met Kylee yet, dont let her nice smile and calm demeanor fool you. This competitive soccer coach/Pilates mastermind/BootCamp instructor is B-R-U-T-A-L!!! Throw some motivation and well measured coaching from seasoned BootCamp aficionado Chris Kirkwood in the mix and you will kick your weekend off with a bang!! Thats right, earn those 4 margaritas and half bowl of chips and guac you are going to eat tonight!! I know I did!

Getting outside before the sun came up and working out with such an amazing group today was invigorating! High octane energy coupled with a specified agility course and two trainers that are obviously passionate about fitness is the perfect recipe for a good ol' fashioned butt kicking! Military Style!! The drills that Kylee and Chris come up with are both highly efficient and unorthodox. You definitely will not find these drills at the gym!

Blending high intensity cardio with well earned rest intervals, dynamic agility drills, and a bad*ss Pilates style ab routine to "cool down" is what makes MetCon Fridays my personal favorite day of Fitness Rangers BootCamp. I can't wait to see what these two come up with next week!!!

One word to explain this am's workout--- "AWESOME"

Wednesday's Workout 6am St. Michael's 8/5/09

2009-08-05T07:36:00.000-07:00

Wednesday's workout was pretty fierce to say the least...

Class was split up into 3 groups, starting with a jab/1-2 punch/high-knee warm-up. Steven Rapadas was back again to bring out that inner-boxer in all of us.

First group- Chris Kirkwood- took us on a run down Mission. Agility and sprints were on the menu. Needless to say we were out of breath pretty fast... Some partner resistance work was next and then back inside for round 2...

Second Group- Adam Attia- Drill included incline push-ups on the bleachers/high-knee toe-taps for 30 seconds. Active recovery was high-knee step-ups 20 on each leg... All of us are hurting pretty good at this point... Water break "NO WALKING" LOL then its over to group 3 for some Million Dollar Baby style jump rope drills....

Third Group -Steven Rapadas- Starting off with the rope drills.... bounce/high-knee/sprint and squat (all while you are jumping rope)... Steven's energy is contagious and you really feel like you are a strong boxer when you are working out with him. Partner ab-crunches with a basketball/V-sits and scissor kicks... Oh and I forgot bicycles too... We finished off with partner resistance 1-2 punches across the gym floor and ended with a big group workout hitting the mits with Steven.

HOORAH!!

If you want to check us out live and in person, Fitness Rangers Bootcamp will be holding a class tonight at McKinley Park at 6pm. There will be a booth there as well for additional information about the program!!

See you tonight!!

Monday August 3rd 2009 St. Michaels Workout

2009-08-03T10:55:00.000-07:00

Today's workout was pretty intense... Class was almost at full capacity with only a few recruits missing in action (Pete and Mark???).... :)))
Groups were split into 3 -Adam Attia was running the TRX group. Those of you who aren't familiar with TRX bands, or suspension training, they build total body strength, balance, flexibility and core stability for people of all fitness levels.

The second group was instructed by a new addition to FRBC Nick Mills. Nick brings his experience in competitive athletics/Javelyn and functional core workouts in a team environment to Fitness Rangers Bootcamp. Nick is a record holder at CSUS for a walk-on earned scholarship and is currently training for US Nationals. Great job Nick!! His group was focused on ab intervals/planks, body bar work and jump rope. Let's see some double unders folks!!!!

Chris Kirkwood was using and abusing group 3 with 30 seconds of work and 5 (yes 5) seconds of rest between intervals. The first interval everyone stared on the bleachers with tricep dips... OUCH... We then moved to ladder drills, (hop and icky shuffle) and lunged back to repeat it 4 times through.
The next timed segment was sqauts.... butts all the way down to the stair and back up for 30 seconds.... Buns of steel here we come!!
We finished it off with 15 dumbbell swings and icky-shuffled 4 times through and made our way outside for the ....RELAY RACE....

.... Partners of 2-- first partner jumped 100 revolutions while other partner was in a plank... after 100 revolutions there was a sprint down and back on the field (about 25 yards) -tag your partner and now their turn... Congrats to Gabrielle and Darcy for the winning spot!!!!

Don't forget we have Mon/Wed PM classes beginning TONIGHT in East Sac at Sacred Heart/McKinley at 6pm... There is a buzz about a new instructor for this class!!!! See you there!!!

FRBC out.

Met Con Fridays!! 7/31Hoorah!!

2009-07-31T16:07:00.000-07:00

Want to have a guilt-free weekend of eating good food and drinking wine?? Get involved in Met Con Fridays at St. Michaels!!!

A great supplement to the traditional BC workouts, FRBC has been holding Metabolic Conditioning classes every Friday at St. Michaels. Met Con Fridays are for those of us that A). Love to eat and drink on the weekends... and B). Want to increase their agility and metabolic conditioning levels and reaction time.

These classes are instructed by Chris Kirkwood and Kylie Woznick. Chris and Kylie have a diverse background in sports/sports psychology as well as being involved in competitive sports teams. Chris has experience in various track and field events (expert Javelin thrower, for those of you that didn't know!!) and Kylie coaches two competitive soccer teams as well as being an Alumni of the University of Texas... Oh I forgot to mention that Kylie was there on a full-ride scholarship for her ball-handling skills and quick feet! Hook em Horns!!!

Kylie and Chris are known for their great sprint/recovery and agility drills. This class is great because you can work hard and get some rest/recovery after the drills... This will help to build up that endurance and improve your reaction time for explosive starts and movements.

Met-Con Fridays are offered at a reduced rate if you are currently enrolled in a 6 week BC session!!
GET SOME!!!!

Today's Workout 7/29 6am at St. Michael's

2009-07-29T12:56:00.000-07:00

Wow! Today's class was badass! The class was pretty big at about 19 recruits.
The workout started with an intense boxing-style warm-up lead by Sacramento's Steven Rapadas. Steve is a new addition to the band of Fitness Rangers Instructors. He has 6 years of boxing experience and is also the youngest current Golden Gloves champion in CA. A few left and right jabs up and back on the court and we were ready to roll.

We were then split up into 3 groups based on our running endurance level- Alpha, Bravo and Charlie....

Adam started off with Alpha performing 3 rounds of push-ups and tricep-dips on the gym bleachers coupled with partner resistance band high-knee drills while your partner is squatting!! Ouch!

Chris took the Bravo's on every fitness ranger's favorite thing (after some of his famous agility and warm-up drills) .... Yes.... we went on an indian run!! ... Indian runs are especially fun when you have a loong line of people to get to the top- time and time again.... We tried not to get the med-ball dirty for Chris and we did a great job!! ... :)

The last station was instructed by Steven who had us jumping rope boxer-style and put us through a killer ab-workout. Hurts so good!!

We ended the class with a Fitness Ranger style sprint/burpee relay (teams of two)- Alpha's were at 6 burpees per teammate, Bravo's at 4 and Charlie's at 3. Sprinting the width of the B-Ball court each partner performed their # of burpees and sprinted back to their partner 5 (yes I said 5) times!!!

Needless to say... another killer workout for a Fitness Ranger. HOORAH!

See you next class!