Why Wake Early for Fitness?

As most of you know, Ladies Gun Club is held at 7 am three days a week, and when people hear what time it's held at, the first question they ask is usually, "Why so early?"

We all have our own reasons for getting up and getting going at different times, but some of us are inclined more toward the early morning than others. Before you sell yourself short and say, "But I'm not a morning person..." I assure you that I'm not naturally a morning person either, and a lot of the time, choosing to be feels totally counter-intuitive, but the benefits of working out early in the morning greatly outweigh the initial discomfort of rolling out of bed before I'm ready.

My reasons for working out early:
1. I like working out early because by the time I finish at 8 am, I still have time to enjoy a relaxing morning before beginning my work day. If it weren't for boot camp, I might just start making coffee at 8 or 9 and then next thing you know, it's time to get ready for work
2. I start the day with self care. Beginning the day by doing something really healthy and good for you that doesn't involve thinking about taking care of anybody else really sets a positive tone for the rest of the day. We all need a little 'me' time, but with kids and bosses and pets, it's difficult to prioritize without a goal that gives you a little accountability. Signing up and committing to something like boot camp definitely provides the accountability I need
3. No matter what I'm in the mood to eat, I know that I've jumpstarted my metabolism and that anything I eat will be put to better use than if I was just sitting around. You burn more calories and for longer after a workout with the LGC.

Boxing Scene's #5 reason for working out early is:
If you exercise at about the same time every morning, and ideally wake-up at about the same  time on a regular basis, your body's endocrine system and circadian rhythms adjust to that. Physiologically, some wonderful things begin to happen; A couple of hours *before* you awaken, your body begins to prepare for waking and exercise because it "knows" it's about to happen. Why? Because it "knows" you do the same thing just about everyday. You benefit from that in several ways

 TESTIMONIAL:
Ladies Gun Club is great because it creates easy to manage goals and accountability. Each boot camp is a month long with a week off in between and that works great for me because I am able to set a realistic and achievable goal for myself: work out 3 times a week at 7 am for 4 weeks. That's only 12 work outs. After a few weeks like this, I start to automatically wake up early and even if it's not a 'work out' morning, I have begun to think about the extra time I have before work as an opportunity to relax, spend time with the dog, or catch up on some reading--all things that make me happier and healthier.
                                                           --Ryan-Ashley Anderson

What are your reasons for working out early in the morning? Comment below to weigh in!

Referral Incentives!

Since Ladies Gun Club began last year, we have seen it grown so much, and it has all been because of your commitment to your own fitness, and willingness to spread the word. That being said, we would love to see it grow some more, so as a 'Thank you' to all of you who have talked about bootcamp, and to encourage you to continue to do so, we have created a new incentive program...

1 for 1: Get one friend to sign up for a bootcamp, and get one class free
2 for 2: Get two friends to sign up for a bootcamp, and get two classes free
3 for 3: Get a third friend to sign up, and get not only two bootcamps classes for free, but an additional, private, hour long personal training session with Teah (valued at $50/hr)! This is a great opportunity to really focus on problem areas and develop a plan of action for continued fitness and progress.

Have a friend who might be interested in joining but wants to check it out first before the next session? Bring them to tomorrow's FREE bonus class tomorrow morning at 7 am at Pack Square Park (by Splashville in front of the courthouse) to check it out!

Hope you had a great day off yesterday. See you bright and early!

Building strength from the inside out! 

7 Day Core challenge

All the movements we make in life are initiated from the core, a stronger core equals a stronger body.  A stronger body means moving thru life in an easier more graceful manner and not to mention seriously decreasing the chance of injuring yourself.  Building core strength isn’t only about getting a six pack or a V, though those things will happen if you eat right and exercise.  But core strengthening is a dynamic process in which we develop strength as well as mobility throughout the torso through a variety of functional movements and exercises. 

For this challenge we will start with some very basic exercises and in a couple weeks I will follow up with a more dynamic, active set of exercises for more of a challenge. Start here, go for 7 days, check in with yourself to see if anything has changed in the way you feel and move and then do it again!! 

Wether you are in the gym on the regular or not working out at all right now, you can incorporate this quick bonus core series into your day or workout. You can do this anywhere without any equipment.  The series consists of 6 moves, 20-40 reps each repeat 2-3 times

Here she is:

• Mountain climbers (20 counting on the right)
• Basic stomach crunch (40)
• 45 degree leg lift (20 with both legs together or 10 ea side)
• Side plank hip press (20 on R)
• Static plank (hold for 20-60 seconds)
• Side plank hip press (20 on L)
• Supermans (40)

Some of these moves most people are familiar with, others may be completely new to you. Here is a brief explanation of each exercise:

Mountain climbers- From a plank position (on hands-or-elbows) pick up one foot and draw the knee into the chest, pause for just a moment to feel the front of the core contract then return the foot to the floor and do the other side.  Continue to alternate legs in a slow controlled motion

Basic stomach crunch- This one is self evident, but make sure to lift your upper body in a diagonal motion, think of lifting from the chest and not using the neck, a small movement is ok, we are not doing full sit ups.

45 degree leg lift- Laying on your back with a little bend in the knees, start with the legs up in the air just slightly lower than 90 degrees.  Slowly lower the legs as far as you can without the lower back lifting up off the floor and return the legs to just under 90 degrees.  Keep going up and down through your range of motion in a smooth controlled manner.  If this agitates the lower back then start with one kneed bent, foot planted on the floor and perform the exercise with one leg at a time.

Side plank hip press- From your forearm side plank make a small pushing movement of the hips up towards the sky.  Keep your body straight in that side plank!

Static plank- simply hold your perfect plank (hands-or-forearms) for at least 20 seconds, work up to 60 seconds or more.

Supermans- Laying face down with the hands behind the head pick the chest up off the floor and squeeze the back, lower and repeat.  If that isn’t challenging enough then add in lifting the legs as well and squeezing the back as the upper body and legs are up.  Imagine a string between your elbows and ankles and its shortening as you squeeze.


Make no excuses, get after this challenge every day for 7 days and see how you feel! You may be pleasantly surprised!!

Carryon in Health~

Teah