I'm In!!!

OK...so for years I have lusted over the idea of doing the LOTOJA race since I discovered road biking. Being pregnant and trying to get back to the same shape I was in before pregnancy, I have waited for a few years for the opportunity to do this race. This is my year!

So what does LOTOJA mean? LOTOJA stands for Logan,UT to Jackson Hole, WY. LOTOJA is one of the longest one day races in the United States. The race is 206 miles in one day. In the first 110 miles you climb and descend three huge passes gaining over 5550 feet. I am so excited for the challenge!

The only catch is it is a lottery to get in. They only except 1,000 entries. I will know by mid-May if I get in. Please keep you fingers crossed for me!

The "5K"

Lately I have been training for a 5K...I mean really train. I have done a ton of 5K before just for fun and laughs. Due to the lack of time, being a mom and running my own business, a 5K is a great race to train for that doesn't eat up all of your time.

How long is a 5K? A 5K is 3.1 miles. It doesn't seem that far until you try running for time. It then feels like you are sprinting for an eternity! I ran in the Cirque du Soleil 5K this morning at the Las Vegas Springs Preserve (great place to take the kids - check it out HERE). I was trying to get under 20 minutes which would put my mile times at 6:45 mile. I ran a 20:34 - taking 2 place over all for the women and 1 in my age category. I learned that I need to work hill sprints into my workouts! The course had a bunch of hills and I realized that I am not strong enough to hold my pace up the hills.

So how do you train for your first 5K? First, find one that you would like to run and SIGN UP! So many people wait then find every excuse not to do it. Once you have paid you are committed. Start by getting your mileage around 4 miles where you feel comfortable. Next, set a goal time that you want to finish the race. Then speed work, speed work, speed work!

I will be posting some speed work-outs this weekend. I have to run (not literally:)

Boot Camp Is Back

NEW OFFERS: (See pricing packages below)
Campers will have the opportunity to measure their success through before and after body fat testing and body measurements. ($30 see packages below) Body Fat testing/measurements are the best way to track your results.

Red Rock Adventure Boot Camp classes will be offered on Saturday’s. Classes will be 1 ½ hours. Last ½ of the class will be devoted to yoga. Classes will be at 8 -9:30 am at Calico Basin . ($25 per class see packages below) Participates can sign up just for Red Rock Adventure Boot Camp.
Class Dates: March 29, April 5, 12, 19

What is Boot Camp?
Fitness Boot Camp is a comprehensive high intensity 4 week weight and fat-loss program that incorporates: fitness instruction, resistance training, functional training, core work, speed/agility training and motivational training.

Boot camp classes are designed to burn fat, build and tone muscle, rev up your metabolism, lose weight, improve your fitness, save time and money and most importantly HAVE FUN!

What is I haven’t worked out in months or years?

Don’t fret. Boot Camp Fitness is for all fitness levels – whether you work out daily or hasn’t worked out since high school. All activities are structured so that you can choose the appropriate intensity for your fitness level.

Location, time, and days of the week
Gilcrease Park (Gilcrease and Hualapai) Classes are held at 6 a.m. Monday, Wednesday, and Friday for one hour duration.

Here is a list of the boot camp dates:
March 21 – Body Fat Testing/Body Measurements (see packages below - special arrangements can be made if you can not make it on this date)
March 24
March 26
March 28
March 31
April 2
April 4
April 7
April 9
April 11
April 14
April 16
April 18
April 21 - MAKE UP CLASS
April 23 - Body Fat Testing/Measurements

Pricing

Package A:
Northwest Boot Camp Classes: 4 Weeks – 3 x per week
$180 ($15 per class)

Package B:
Northwest Boot Camp Classes: 4 Weeks – 3 x per week
Body Fat Test
Body Measurements (Before and After)
$210

Package C:
Northwest Boot Camp Classes: 4 Weeks – 3 x per week
4 Saturday Adventure Boot Camp and Red Rock
$280

Package D:
Northwest Boot Camp Classes: 4 Weeks – 3 x per week
Body Fat Test
Body Measurements (Before and After)
4 Saturday Adventure Boot Camp and Red Rock
$310

* Veterans refer a friend (new to boot camp) and receive a $20 discount on any package
* Red Rock Adventure Boot Camp classes can be purchased separately

Class Reservations
To reserve your spot in the class, email VO2 Fitness at mbrownfitness@yahoo.com one week prior to your program starting.

Payment
Payment for classes is due 48 hours prior to the start of your program to hold your spot. VO2 Fitness accepts cash, check and credit cards (through PayPal). If you will be paying by credit card, please email mbrownfitness@yahoo.com so VO2 fitness can issue an invoice.

Class Refund Policy

No refunds will be given on session purchases, with the exception that if you signed up for session held at a specific location, time and day, and we no longer offer that location, time and day, you will be offered a refund if you do not wish to sign up for an alternate session.

Weather Policy
Boot Camp class will take place rain or shine! Make sure to dress appropriately for the weather. Each camper will be allowed to make up on session at the end of the program. If the camper misses more than one class there will be no more make up sessions.

Class Minimum
Each program must have a minimum of 5 campers. If a group has fewer campers, special arrangements can be made (pricing will change per person).

What to bring/Wear
Please bring the following to each session:
Mat
Water Bottle
Towel
Comfortable athletic clothing
Running/Walking Shoes
Women 5-10 pound weights (NEW)
Men 8-12 pound weights (NEW)

Questions:
Please contact Vo2 Fitness at mbrownfitness@yahoo.com or (702) 279-8935 with any questions or concerns.

Running Questions

Here is an open invitation to email (mbrownfitness@yahoo.com) or post any questions you have regarding running. Don't be shy!

Chicks Boxing

Looking for a quick, full body work out? One of the funnest ways to get a full body work out is boxing. For Christmas my husband got me a set of pink boxing gloves and paddles...I know, I know that you are all jealous!

Boxing is a great way to get in shape. It is one of the toughest fitness programs in sports which allows you to take out your aggressions, relieve stress, and learn self defense. Boxing offers an athletic style workout that will guarantee enjoyment! Boxing also burns fat and creates lean muscle mass. The greatest part is you can get a great work-out in a short amount of time.

Look for classes at new boxing gyms popping up or pick up a set of gloves today. You will be suprised how sore you are the next day.


My daughter loved the gloves and ran around with them on Christmas day. I guess we are training her to be a fighter one day!

A Women's Week at the Gym

OK....so a long time family friend sent me this forward today and I had to share it with others. I know that my clients have most definitely felt this way toward me....more than once. I had a good laugh when I read this one...enjoy!

Dear Diary,

For my birthday this year, my daughter (the dear) purchased a week of personal training at the local health club for me. Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.

I called the club and made my reservations with a personal trainer named Belinda, who identified herself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear. My daughter seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.

MONDAY: Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Belinda waiting for me. She is something of a Greek goddess -- with blonde hair, dancing eyes and a dazzling white smile. Woo Hoo!! Belinda gave me a tour and showed me the machines. I enjoyed watching the skillful way in which she conducted her aerobics class after my workout today. Very inspiring! Belinda was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time she was around. This is going to be a FANTASTIC week!

TUESDAY: I drank a whole pot of coffee, but I finally made it out the door. Belinda made me lie on my back and push a heavy iron bar into the air then she put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. Belinda's rewarding smile made it all worthwhile. I feel GREAT! It's a whole new life for me.

WEDNESDAY: The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot. Belinda was impatient with me, insisting that my screams bothered other club members. Her voice is a little too perky for early in the morning and when she scolds, she gets this nasally whine that is VERY annoying. My chest hurt when I got on the treadmill, so Belinda put me on the stair monster. Why the He!! would anyone invent a machine to simulate an activity rendered obsolete by elevators? Belinda told me it would help me get in shape and enjoy life. She said some other sh*t too.

THURSDAY: Belinda was waiting for me with her vampire-like teeth exposed as her thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late, it took me that long to tie my shoes. Belinda took me to work out with dumbbells. When she was not looking, I ran and hid in the restroom. She sent another skinny b*tch to find me Then, as punishment, she put me on the rowing machine -- which I sank.

FRIDAY: I hate that b*tch Belinda more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic little cheerleader. If there was a part of my body I could move without unbearable pain, I would beat her with it. Belinda wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the d@mned barbells or anything that weighs more than a sandwich. The treadmill flung me off and I landed on a health and nutrition teacher Why couldn't it have been someone softer, like the drama coach or the choir director?

SATURDAY: Belinda left a message on my answering machine in her grating, shrilly voice wondering why I did not show up today. Just hearing her made me want to smash the machine with my planner. However, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.

SUNDAY: I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my daughter (the little sh*t) will choose a gift for me that is fun -- like a root canal or a hysterectomy.

I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!!

My Inspiration...

One of my proudest moments of being a personal trainer is when my client, Heidi Lankford, completed the Las Vegas Half Marathon on December 2nd. This was Heidi's first half marathon and I will have to say she did amazing!

I started training Heidi in January of 2007. Heidi always told me that she was not a runner....but low and behold I have made a runner out of her. She is truly an inspiration to me and I am so proud of her accomplishments. What is next....maybe a full marathon?