Yes, your Labor Day should have a little labor in it. So here is a fabulous Labor Day workout for you! See if you can beat my time (18:59!) I demo the first few rounds for you in the video above.

1-10-1 Workout:
Jump Squats
Push Ups
Step Ups or Jump Ups (step or jump onto a step that is around 12 inches tall)
Tricep Dips
Sit Ups

First set, perform each exercise one time. Second set, perform each exercise two times. Third set, perform each exercise three times, etc, etc, up to sets of 10. From there work your way down until you are back to sets of 1.

Rest as little as possible between exercises. Time yourself and try to complete workout in under 30 minutes.

This is a workout I’ve used in Boot Camp, but it’s also great for a Home Boot Camp workout on a day you can’t make it to class or as a Travel Workout. It requires very little equipment and little space.

BE SURE TO POST YOUR TIME BELOW!

After years of consistent exercise I can tell you it’s worth it – even when it’s the last thing you want to do. There are many reasons I do it over and over again and cannot imagine my life without it. In spite of the reasons I hate exercise (the pain, the sweat, the early-on breathlessness that makes me want to stop, the matter of squeezing it into my life 6 days a week, the time it takes away from other productive things), these are WAY MORE reasons I LOVE EXERCISE. Here’s my Top 5 Reasons I Love Exercise:

1. I am more balanced and centered on days I workout. I tend to be easily stressed out and overwhelmed. This turns into anxiety if I don’t keep it in check. Nothing like a good sweat eases my mind and my nerves – EVERYTIME!

2. I LOVE to feel like a badass. I like to do things that other people cannot do. I like to feel strong and in control of my body. The entire reason I ran my first half marathon was just to tell people I had done it. This event was one of my most life changing events. Same goes for the marathon a few years later (although, I *really* did not enjoy 26.2 miles of pavement pounding, I’ll stick with shorter workouts, thank you!)

3. I’m totally vain. I like to watch my muscles working. I used to do a ton of hot yoga and I think I can say half the reason I did it was to watch my muscles in the mirror for 90 minutes. I love watching my quads fire, my shoulders engaging, my triceps popping out. You should see me standing in the bathroom mirror checking out my back. Yes, I’m totally vain.

4. I eat better, sleep better and feel better on days I exercise. My days off are typically lazy and cranky. My head just does not work the same without exercise.

5. I have seen the other side. I have lived in a body that was unfit and overweight. I did not enjoy it. I hated feeling uncomfortable in my own skin. I hated feeling like nothing fit. I hated shopping. I still have days where I don’t like the way my jeans fit (BTW, nothing makes me pissier that jeans. They are uncomfortable and unflattering and the good ones cost a million dollars. I have no idea how they are a staple of our culture.) I like to feel good in my clothes and my skin.

Okay, I know I said 5, but there are really six Reasons I Love Exercise:

6. I love to eat! My early workout years were strictly workout-in-order-to-eat years. I don’t workout to “earn” food in the same way anymore, as it’s a really unhealthy mindset. Now I am really good about making healthy, whole food choices 90% of the time. But 10% of the time I want dark chocolate and cheese and wine . . . and a lot of it, please.

Okay, your turn . . . Why do YOU love exercise? Leave your comments below.

My Women’s Strength Training Class is starting back up on Wednesday, April 7th in Magnolia. I have room for a few more women. Please join us for a circuit training class where you will get stronger and more fit, burning bunches of calories and having some fun along the way. This class will have you squatting and lunging into your shorts this Spring! Here are the details:

WHEN:
Wednesdays, April 7 – May 26th
6:30 – 7:30 pm

WHERE:
Fitness By Design
3139 West Government Way
Seattle, WA 98199

COST:
$160 for 8 week series

Register today before class is full!

If you’re like me and you try to buy organic produce in Seattle, you may feel a little frustrated by the extra cost involved in making such an effort to be a healthier, more conscientious consumer.  Hello, should one really have to work overtime to afford good produce?  So here’s the nitty gritty on organic produce:  some of it is WELL worth the extra cost.  BUT, some produce carries such a low pesticide risk it is really not necessary to buy organic (although PCC and Whole Paycheck, I mean, Whole Foods, may try to convince you otherwise with their beautiful produce displays.)  Also, remember, especially at this time of year – it’s always better to BUY LOCAL!  In Seattle, we are super lucky to have so many local farmer’s markets to choose from.  Take full advantage of them!  Here’s your guide to the Dirty Dozen and the Clean 15.  PS – you can download this list as an iPhone app at: http://www.foodnews.org/.)

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DIRTY DOZEN (in order of highest pesticide levels):

1.  Peaches

2.  Apples

3.  Bell Peppers (a nurse practitioner friend told me pesticide levels are so high on peppers that if you can’t get them organic, you shouldn’t buy them at all!)

4.  Celery

5.  Nectarine

6.  Strawberries

7.  Cherries

8.  Kale

9.  Lettuce

10.  Grapes (Imported)

11.  Carrots

12.  Pears

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CLEAN 15 (these are so low in pesticide levels, you can save your money for cute shoes instead):

1.  Onions

2.  Avocado

3.  Sweet Corn

4.  Pineapple

5.  Mango

6.  Asparagus

7.  Sweet Peas

8.  Kiwi

9.  Cabbage

10.  Eggplant

11.  Papaya

12.  Watermelon

13.  Broccoli

14.  Tomato

15.  Sweet Potato

Bootcamp will take place at Wallingford Playfield (RAIN OR SHINE!)  Class format will vary from session to session but will maintain a focus of moderate to high intensity, with high calorie burning exercises.  BURN BABY BURN!

This class will accommodate all levels of fitness.  However, if you have any joint problems (bad knees, for example), please check in with Sara before registering.

Where:

Wallingford Playfield

4219 Wallingford Avenue North

When:

Tuesdays and Thursdays

May 5 – June 25

6:30 – 7:30 pm

Cost: 

$320 for 8 week series

Registration:

Email sara@syncfitness.com to register today!  Class size is limited. 

Fine Print: You are not registered until your payment has been received.  I am no longer reserving spots in class without payment!

I spent the weekend at a bootcamp conference.  Yes – two whole days of learning the latest and greatest about running bootcamps and similar classes.  SO MUCH FUN!  Needless to say, my body is sore all over after trying out tons of new drills and techniques.  The best part was we got to play with so many toys: kettle bells, agility ladders, medicine balls, dinosaur eggs, foam rollers, swiss balls, slosh bars and slosh balls….  My mind is reeling with excitement!

And how will this benefit you, you ask??  I will be using bringing all the fun to you in my current Resolutionaries Class in Wallingford, my next indoor circuit class (in Wallingford or Magnolia) and then this Spring in a GREENLAKE OUTDOOR BOOTCAMP!  So, if you’re up for some fun, contact me about checking out one of my current classes or let me know you want to be added to my email roster to be invited to future classes. 

Watch out Seattle – Sara Dean is ready to kick your booty!