Lacombe Fit Body Boot Camp

A while new batch of kettlebell experts! Congrats level one and level two!

Annnnnnnd it’s off! Our first ever 12 Week Challenge!!!
#booyakasha

#WEEKENDWARRIOR It is a Crank Challenge
Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
You will need dumbbells or kettlebells. Always be safe and use good technique in your practice.
... Crank #1, 3x through:
5 Burpees with a push-up in the bottom and when you jump up, long jump forward 5 Crab toe touches (1-1) 5 Renegade Rows See if you can't land them softer than he does! 15 Mountain climbers each side
Crank 2, 3x through:
100 Jumps or skip rope 10 Plank Jacks (tight plank with jumping jack feet) 10 Overhead Triceps Press 10 Plank Shoulder taps each side (tap shoulder with opposite hand)
Crank 3, 3x through:
5 (Left) Reverse lunge to knee-up/hop right foot (add a small hop when the knee is up for added difficulty) 5 (Right) Reverse lunge to knee up/hop left foot 10 Push Ups 15 Russian twists each side
There you have it. This is simple. This is easy. This is fun.
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#THURSDAYTIPS - How’s your “grain-free” challenge going!? This is a GREAT time to try other starchy carbs that are packed with vitamins and minerals your body needs.
Squash, beets, peas (yes!), sweet potatoes, lentils, and pumpkin are all complex carbohydrates that pack a powerful nutritional punch. Try using them as a side dish! Here’s a great recipe for roasted butternut squash that’s simple, healthy, and delicious: www.foodnetwork.com/…/roasted-butternut -squash-recipe-19216…

#TransformationThursday with Julian
The main thing I was skeptical about before coming to Fit Body Boot Camp was whether it was going to be an intense enough workout for me. I have always been athletic, and I liked to think of myself as “hardcore”, so I wasn’t sure if it was going to meet my standards for a workout.
In the past I have been a member of a traditional gym, and I typically focussed on lifting weights and trying to build muscle. I always felt like my progress was... slow in terms of numbers, and I never felt like I was getting the body that I was looking for. I didn’t have any specific goals, and I think that hindered me.
After starting at Fit Body, my goals have become much more clear. I want to be stronger and faster. I want to be a complete athlete, and compete in Obstacle Course Races, like the Spartan. I am looking to drop my body fat to 10%, and to be in the best shape of my life.
Fit Body really surprised me with how individual it can be. I was under the impression that because it was a class, everybody would be at the same level of intensity. But the coaches have been excellent at helping me find ways to modify exercises for specific results, and to challenge me everyday.
I love that everyone is on the same team, and it truly feels like a community of people trying to help everyone out. Other typical gyms can feel very exclusionary, and this is a breath of fresh air.
Since last October I have lost 20 lbs and 5 inches off my waist. My cardio is truly better than it has ever been in my life. I used to dread metabolic workouts, or long distance runs; now I am ready to crush them every day!
A typical week is 5-6 days at Fit Body, and it is honestly something I look forward to each morning. Keeping focused and committed to keeping up with it has been all due to a singular mindset - I am an athlete in training. I eat breakfast like an athlete, I go to the gym like an athlete, I brush my teeth as an athlete.
A lot of people look for specific motivation to come to the gym, but motivation can be fleeting, and can lose its effectiveness if you reach a small goal easily. I view myself as an athlete and every day I wake up and ask myself how to be the best athlete I can be. The lifestyle of healthy eating and the gym comes naturally after that. Your mind is your most powerful tool, use it to your advantage!
MINDSET! Another CRITICAL tool in the tool kit! Amazing transformation Julian.
You have an amazing transformation inside of you, too! Love your FBBC team.
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JENNIFER had a goal to do 1 unassisted Weighted pistol squat, Let me tell you these aren't easy!! BUT SHE DID IT! We couldn't be more proud of how far she has come and how STRONG she is! Way to go girl ~Coach Brittany

Denise Harty's Fit Body Boot Camps (Lacombe, Ponoka and South Red Deer) are BEYOND PROUD to announce that the OFFICIAL StrongFirst will be in Lacombe, Canada for an SFG Level 1 INSTRUCTOR CERTIFICATION May 10, 11, 12, 2019. https://www.strongfirst.com/certification s/
This is a VERY big deal. Let #EXCELLENCE reign supreme. <3

#WEDNESDAYRECIPES - Coconut Chia Seed Pops!
Ingredients: • 14 oz. can full fat coconut milk • 2 Tbsp. maple syrup ... • 2 Tbsp. freshly squeezed lemon juice • 3 tablespoons black chia • 2 cups berries of your choice (sliced strawberries, raspberries and blueberries)
Directions: 1. In a mixing bowl (having a spout is handy!), mix coconut milk, maple syrup, lemon juice and chia seeds. Whisk until completely combined. 2. Refrigerate for 20 minutes (so chia seeds can thicken). 3. Place a few berries at the bottom of the Popsicle mold and pour in coconut milk mixture, filling 2/3 full. Add the rest of the berries to the mold until they are almost full. 4. Add the Popsicle sticks, cover and freeze for at least 6 hours. 5. ENJOY!
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Being OPTIMALLY HEALTHY and strong matters so you can ROCK YOUR LIFE.

SO MUCH PARTNER FUN!!!!

OUR GIRL GADYS did some amazing work in just 28 days!!! Down 3.5 inches Down 10.3 lbs Lost 1.6% body fat Down 1 visceral point
... Amazing Job!
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Our August Superstars are Kim and Kent McDiarmid These two are ROCKING it at FBBC!! You can find Kim on the black mat, Monday through Friday at noon, in a killer colour coordinated outfit, pushing herself to the limits!! Sometimes Kent joins her in the noon class, or anytime when his busy schedule allows. You can find him on the blue mat, usually visiting with his neighboring workout partner and lifting heavy!! They both work hard EVERYDAY, and are always pushing themselves to be better than the day before. If there is a challenge, they are signed up, if there is a workshop or Kettle bell course, they are on board, whatever the challenge, they are up for it!!! Their results speak for themselves!! They are both so welcoming and inspiring, we love having them here!!!!. Try the suggestions below or type a new query above.

When you see Coach Joely this week (or next) HIGH FIVE her and give her some love!!! This weekend, she earned her @strongfirst #sfg Level 1 Instructor Certificate in Toronto. (This is a big deal!!) SO PROUD OF YOU, JO-JO!! Her INSANE TRAINING EFFORTS and dedication made her a SUPER STAR at the cert. This makes FOUR StrongFirst certified instructors at Denise Harty's Fit Body Boot Camps in Lacombe, Ponoka and Red Deer!!

#MONDAYCHALLENGE - I'M GOING GRAIN-FREE!
I’m just going to come right out and say it. This week we’re going to just say NO to bread.
Giving up the bread in your diet might seem challenging in the beginning, but will give you a massive sense of accomplishment when you start noticing how INCREDIBLE you feel.
... If you don’t get rid of your brain fog, have more energy, and just all around feel better by the end of the week, I’ll do 25 burpees in your honor ;-)
Let’s face it: eating just a single slice of bread isn’t the end of the world- but when you’re eating bread, cookies, and other baked goods on a regular basis, it starts to take a toll in more ways than one.
I’ve done a lot of research on this and I find this to be very interesting…
When grains are refined (as they are in most baked goods, even “whole wheat” varieties), they’re stripped of their fiber. That means your body absorbs them fast, leading your blood sugar to spike (and which can make you gain belly fat). And then, shortly after, your blood sugar levels crash, giving you cravings while leaving you feeling tired.
Food with fiber will always be the better alternative when it comes to eating clean and watching your waistline. Foods rich in fiber help you stay fuller longer by slowing the absorption rate… and helping to keep your blood sugar levels more even.
Your challenge this week is to eliminate the breads, cookies, cakes, and other baked goods (basically anything with refined grains in it) from your diet for an entire week.
Here are a few suggestions for alternatives – - Ezekiel bread for sandwiches or toast - Lettuce wraps - Cauliflower pizza crust
Are you up for the challenge this week!? Let me know your answer with your favorite GIF comment!
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#WEEKENDWARRIOR - It's a Boxing/MMA-Inspired Challenge
Instead of looking at your screen, maybe grab a sheet of paper and write it out so you can quick glance while you work... ​​ Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
... If you are unsure of some of these moves, feel free to insert moves you would like to do or repeat the ones you know!
3 Rounds: 30 seconds each Jog Grapevine (foot in front, foot behind) High knees Lateral shuffle (sideways,, lead with the right, left follows) Butt kicks Quick Boxer Shuffle
Then repeat this circuit 2 to 3 times: 10 Fast Feet Drops (run in place 10 times, drop to the floor, hop up, repeat) 10 Traveling jabs each side (travel forward like a boxer, sharp punch forward with each step) 10 Karate Kicks per side 10 Front kicks each side 10 Jumping Jacks 10 Traveling Uppercuts (step forward, punch up, step forward, punch up) each side 10 Frog jumps 10 Seal Jacks 30 Jump ropes 10 Leopard Crawls 10 Bear Crawls 10 Rear Kicks each side (support that core!) 10 Creepy Crawlers per side 1 min rest between rounds
Another workout in the books! Feels good to move!
Love your FBBC team
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The lovely Sharlene setting goals, and posting them to stay accountable and on track. Atta girl!

Want to give a big thanks to all the coaches and peeps at LFBBC, I had a nasty fall this week, going up some stairs with a pail of water, my foot caught on the step and down I went landing on my hip, I laid there for a second thinking "oh as long as I didn't brake a hip" All is well, sore and brushed! Thanks to being fit nothing is broken, give the credit to all of you, thanks for all the encouragement you give me. Have a great week end everyone.

This boot camp is nothing like the boot camp I attended at the age of 13 while I was a Sea Cadet. The staff here are very supportive, encouraging and lots of fun to be around. I love that they remind us to take our time and not rush ourselves.

The staff and fellow patrons are something else! Supportive, genuine and encouraging. For someone who just stepped out of their comfort zone to even enter a facility such as this one, I can't wait to come back! See you all next week!

So so so fantastic! I love everything about this place :) I used to dread going to the gym, but now it's my new obsession!

Once I learned to pace myself I loved the workouts! The staff are amazing and supportive! If you think you can’t, you are wrong! This team will help you and you will succeed!

Love it here!! Everyone is so supportive and such Amazing Coaches that help you achieve your goals!! Thank you for all your hard work! �

Lacombe Fit Body Boot Camp (LFBBC) is not your typical way of getting into shape!

There are no treadmills or exercise bikes but rather a fitness regime of exercises incorporated with kettle bells, hand weights, tension ropes and medicine balls created to boost your metabolism, increase muscle tone and strength.

LFBBC has top notch friendly trainers that encourage people of differing abilities that results can be obtained and walk the path with you!

If you want results I encourage anyone to give them a try... you won't be disappointed!

It's not just a gym, but a family. Love to come out and work hard and have fun too.

I really do love this place, the environment and the people are so great!

I love this place...great coaches and amazing variety of exercises ...my second week of boot camp and feeling pumped!!

I love this place and all the coaches. I actually miss it when I can’t go. Great workouts and a supportive atmosphere. Would love to see one in Blackfalds hint hint �

I love this fitness facility, The staff is fantastic. Everyone is very helpful and welcoming I just can't say enough good things about it. It is hands down the best gym I have ever been to.

I love attending LFBBC their exercise and work out program truly does work. I first joined back on October for a month and noticed a difference in my clothes as well lost 4 pounds. i didn't join at that time because I was too busy! Not sure what I was thinking, you shouldn't be too busy to get healthy I'm now involved in the 8 Week Challenge the Coaches are so motivating, the work outs are great and actually addicting! I can tell my strength and insurance has already increased in 2.5 weeks!

I have to say I've been pleasantly surprised. I really enjoy the workouts and love the staff and of course the people I've met. It doesn't matter your fitness level. No one is watching how good or bad you may be doing. We all are just trying to better ourselves and our health. Thank you so much for the positive encouragement.💐🎈👍😉

I absolutely love it here. The staff is extremely inviting and kind. I feel like I belong!

Feel great !!! Could never of done this on my own without the Help from all the coaches. Great Atmosphere !!

Best of the best. Members are amazing, coaches are incredible. This gym is not like anything I have ever been a part of. Simply life changing.

Best gym In the whole wide world! The trainers here actually care about you and your journey. Everyone here supports each other and the atmosphere is very positive. ���

A great place to learn about nutrition and get in shape. They work you hard but that's the goal.

Want to give a big thanks to all the coaches and peeps at LFBBC, I had a nasty fall this week, going up some stairs with a pail of water, my foot caught on the step and down I went landing on my hip, I laid there for a second thinking "oh as long as I didn't brake a hip" All is well, sore and brushed! Thanks to being fit nothing is broken, give the credit to all of you, thanks for all the encouragement you give me. Have a great week end everyone.

This boot camp is nothing like the boot camp I attended at the age of 13 while I was a Sea Cadet. The staff here are very supportive, encouraging and lots of fun to be around. I love that they remind us to take our time and not rush ourselves.

The staff and fellow patrons are something else! Supportive, genuine and encouraging. For someone who just stepped out of their comfort zone to even enter a facility such as this one, I can't wait to come back! See you all next week!

So so so fantastic! I love everything about this place :) I used to dread going to the gym, but now it's my new obsession!

Once I learned to pace myself I loved the workouts! The staff are amazing and supportive! If you think you can’t, you are wrong! This team will help you and you will succeed!

Love it here!! Everyone is so supportive and such Amazing Coaches that help you achieve your goals!! Thank you for all your hard work! �

Lacombe Fit Body Boot Camp (LFBBC) is not your typical way of getting into shape!

There are no treadmills or exercise bikes but rather a fitness regime of exercises incorporated with kettle bells, hand weights, tension ropes and medicine balls created to boost your metabolism, increase muscle tone and strength.

LFBBC has top notch friendly trainers that encourage people of differing abilities that results can be obtained and walk the path with you!

If you want results I encourage anyone to give them a try... you won't be disappointed!

It's not just a gym, but a family. Love to come out and work hard and have fun too.

I really do love this place, the environment and the people are so great!

I love this place...great coaches and amazing variety of exercises ...my second week of boot camp and feeling pumped!!

I love this place and all the coaches. I actually miss it when I can’t go. Great workouts and a supportive atmosphere. Would love to see one in Blackfalds hint hint �

I love this fitness facility, The staff is fantastic. Everyone is very helpful and welcoming I just can't say enough good things about it. It is hands down the best gym I have ever been to.

I love attending LFBBC their exercise and work out program truly does work. I first joined back on October for a month and noticed a difference in my clothes as well lost 4 pounds. i didn't join at that time because I was too busy! Not sure what I was thinking, you shouldn't be too busy to get healthy I'm now involved in the 8 Week Challenge the Coaches are so motivating, the work outs are great and actually addicting! I can tell my strength and insurance has already increased in 2.5 weeks!

I have to say I've been pleasantly surprised. I really enjoy the workouts and love the staff and of course the people I've met. It doesn't matter your fitness level. No one is watching how good or bad you may be doing. We all are just trying to better ourselves and our health. Thank you so much for the positive encouragement.💐🎈👍😉

I absolutely love it here. The staff is extremely inviting and kind. I feel like I belong!

Feel great !!! Could never of done this on my own without the Help from all the coaches. Great Atmosphere !!

Best of the best. Members are amazing, coaches are incredible. This gym is not like anything I have ever been a part of. Simply life changing.

Best gym In the whole wide world! The trainers here actually care about you and your journey. Everyone here supports each other and the atmosphere is very positive. ���

A great place to learn about nutrition and get in shape. They work you hard but that's the goal.

Want to give a big thanks to all the coaches and peeps at LFBBC, I had a nasty fall this week, going up some stairs with a pail of water, my foot caught on the step and down I went landing on my hip, I laid there for a second thinking "oh as long as I didn't brake a hip" All is well, sore and brushed! Thanks to being fit nothing is broken, give the credit to all of you, thanks for all the encouragement you give me. Have a great week end everyone.

This boot camp is nothing like the boot camp I attended at the age of 13 while I was a Sea Cadet. The staff here are very supportive, encouraging and lots of fun to be around. I love that they remind us to take our time and not rush ourselves.

The staff and fellow patrons are something else! Supportive, genuine and encouraging. For someone who just stepped out of their comfort zone to even enter a facility such as this one, I can't wait to come back! See you all next week!

So so so fantastic! I love everything about this place :) I used to dread going to the gym, but now it's my new obsession!

Once I learned to pace myself I loved the workouts! The staff are amazing and supportive! If you think you can’t, you are wrong! This team will help you and you will succeed!

Love it here!! Everyone is so supportive and such Amazing Coaches that help you achieve your goals!! Thank you for all your hard work! �

Lacombe Fit Body Boot Camp (LFBBC) is not your typical way of getting into shape!

There are no treadmills or exercise bikes but rather a fitness regime of exercises incorporated with kettle bells, hand weights, tension ropes and medicine balls created to boost your metabolism, increase muscle tone and strength.

LFBBC has top notch friendly trainers that encourage people of differing abilities that results can be obtained and walk the path with you!

If you want results I encourage anyone to give them a try... you won't be disappointed!

It's not just a gym, but a family. Love to come out and work hard and have fun too.

I really do love this place, the environment and the people are so great!

I love this place...great coaches and amazing variety of exercises ...my second week of boot camp and feeling pumped!!

I love this place and all the coaches. I actually miss it when I can’t go. Great workouts and a supportive atmosphere. Would love to see one in Blackfalds hint hint �

I love this fitness facility, The staff is fantastic. Everyone is very helpful and welcoming I just can't say enough good things about it. It is hands down the best gym I have ever been to.

I love attending LFBBC their exercise and work out program truly does work. I first joined back on October for a month and noticed a difference in my clothes as well lost 4 pounds. i didn't join at that time because I was too busy! Not sure what I was thinking, you shouldn't be too busy to get healthy I'm now involved in the 8 Week Challenge the Coaches are so motivating, the work outs are great and actually addicting! I can tell my strength and insurance has already increased in 2.5 weeks!

I have to say I've been pleasantly surprised. I really enjoy the workouts and love the staff and of course the people I've met. It doesn't matter your fitness level. No one is watching how good or bad you may be doing. We all are just trying to better ourselves and our health. Thank you so much for the positive encouragement.💐🎈👍😉

I absolutely love it here. The staff is extremely inviting and kind. I feel like I belong!

Feel great !!! Could never of done this on my own without the Help from all the coaches. Great Atmosphere !!

Best of the best. Members are amazing, coaches are incredible. This gym is not like anything I have ever been a part of. Simply life changing.

Best gym In the whole wide world! The trainers here actually care about you and your journey. Everyone here supports each other and the atmosphere is very positive. ���

A great place to learn about nutrition and get in shape. They work you hard but that's the goal.