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.

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.

PS – Jill has a great blog: www.RunWithJill.com. You should definitely subscribe to it!

Here is some footage of last week’s classes. We are having a blast at Gasworks. By having a blast, I mean people are sweating like crazy and working their fannies off, literally! It’s been really inspiring to see all these folks working so hard. They are seeing the results of their hard work pay off, too. I’m getting all sorts of reports of people tightening up their belts and feeling like their clothes are too big. On top of that people are setting new physical records every week. One woman emailed me to report she did 52 push ups on her toes in one class. A few months ago, she was still hammering them out on her knees. Awesome progress. If you check out the video above you’ll even see someone pumping out some one-armed push ups! GOOD TIMES! I hope this video gets you FIRED UP and you decide you must come get in on the fun yourself!

Click here for full class details.

To all my Boot Campers: Leave a comment below telling me your favorite Boot Camp exercise (or least favorite, so I can be sure to include it more often!)

Additionally, I’ve had a few of my 6 Week Total Body Transformation participants ask me for help with their commuting diet. People who are on the road for work, driving between appointments all day, really struggle to make healthy food choices. So, use the suggestions below to pack a little cooler or soft sided cooler bag in the morning.

Check out the video above to see how I make my “Travel Mix”. This stuff has lasted me through trips to Asia, South America, the Caribbean and all over the US. I make a big bag and munch on it my entire trip. This way I never have to resort to french fries. Let me tell you, EVERYWHERE I have traveled internationally has french fries as one of their staples. I think other countries think Americans live on them. It’s a little disheartening.

SNACKS THAT WILL LAST YOUR ENTIRE TRIP:
Sync Travel Mix
Snack Bars (Zing Bars, LaraBars, Pure Organic Bars)
Nuts (almonds, peanuts, cashews, walnuts, pecans, pistachios, pepitas)
Dries Fruits (apricots, prunes, dates, cranberries, raisins, cherries)
Protein Powder (Especially ones you can mix with water. Pack a shaker cup too!)

SNACKS FOR FIRST DAY OF TRAVEL:
Sandwiches (place a leaf of lettuce between soggy materials and bread)
String Cheese
Yogurt
Hard Boiled Eggs
Veggies (carrots, celery, cherry tomatoes, snap peas)
Fruits (apples, oranges, cherries, grapes)

Do you have favorite travel snacks?? Leave your comments below!

Changing your body is an overwhelming project. I have gone through this myself in a few different ways. I grew up overweight. I did Weight Watchers for the first time, and not the last, in the 5th grade, no joke! But, changing your body can also be the most empowering experience of your life. Years ago, when I became a self trained runner, I got myself through my first half marathon crying the entire last three miles because I was so proud of reaching a goal I NEVER dreamed possible. BTW, don’t be a self trained runner. I knew nothing about running when I did this and I made it a million times harder and more painful than necessary! So, please know that I am coming from a place of experience and transformation. I have set up a program in which I can hold your hand the entire time. That said, this will be hard work and I do expect you to rise to the occasion.

WHAT TO EXPECT during 6 Week Total Body Transformation:
• 10-30 lbs of weight loss
• 2-6 % decrease in body fat
• 2-6 inches off your waist
• Firmer arms, legs and buns
• Flatter belly / Less bloat / Smaller waist
• A metabolic boost that causes you to burn more calories at rest
• Energy through the roof
• Improved mood, sleep, sex drive

You should know that I have some expectations of you if you commit to this program. Your success will depend on your dedication and discipline.

WHAT I EXPECT OF YOU during 6 Week Total Body Transformation:
1. You will commit to exercising 5 days a week (3 semi-private training sessions with Sync Fitness and 2 cardio sessions on your own.) Semi-private sessions with Sync Fitness will take place M/W/F at 6am and Tu/Th at 6pm. You choose 3 sessions a week to attend.
2. You will commit to eating a healthy and clean diet (I’ll give you the meal plans.)
3. You will allow me to take and use your before/after data and photos to brag about you and motivate others. Initial Assessments will take place on Saturday, July 10th. Final Assessments will take place on Saturday, August 21st.

WHAT YOU’LL GET during 6 Week Total Body Transformation:
• ASSESSMENTS: This is the fun stuff. I will take and compile your before and after data and photos. I will measure and track your weight, body fat, and body circumference measurements. I know, this doesn’t sound fun. But, trust me, when you compare them end numbers to the beginning numbers, you’ll think it’s the best game ever! VALUE = $187
• STRENGTH TRAINING SESSIONS: I will give you an exercise program that maximizes your workout time to make you a lean, mean calorie burning machine. You’ll meet with me for semi-private training 3 days a week. No more guessing what exercises to do! I will also make sure that you’re performing exercises in a safe way to minimize the risk of injury and blast calories like never before. VALUE = $367
• CARDIO WORKOUTS: I will show you ways to make cardio fly by and burn more calories that you ever thought possible. I’ll even teach you some special tricks to burn more calories in your sleep! VALUE = $197
• NUTRITION: You know what you should eat, but you just haven’t taken the time and effort to clean up your diet, right? I’ll give you a specific meal plan to follow. Nothing crazy or super restrictive – just good, healthy, clean eating. VALUE = $ 287
• SUPER SECRET SURPRISE: This is the best part of the program. I’m not sharing this part publicly. I don’t want my competitors to know how I make my magic mark on weight loss. But this piece of the weight loss puzzle will be huge in your success – promise! VALUE = $ 597

Are you ready to sign up yet??

As you can see this program is worth over $1600. But, like I said, I’m offering it dirt cheap this first time around. The 6 Week Total Body Transformation Program including everything above is only $297. I plan to charge twice as much for this program down the road. So, if you’re really committed to changing your body this summer, register now!

Because there is already so much interest in this program and I only have limited space to give you 110% of my energy and effort, I am asking interested parties to apply for the program. Don’t be scared. I just need a tool to determine who is most appropriate at this time for this round of my 6 Week Total Body Transformation. If you think you’re up to the challenge, please send me an email telling me what makes you a good candidate for this program this summer.

If you got all the way to the bottom of this post and you’re still reading, you’re probably seriously considering this opportunity. For being serious and thorough, I am offering a $100 discount to the first 5 accepted applicants who enter “SERIOUS APPLICANT” in the subject line of their application. Yup, that means if you’re accepted, you’re in the program for $197.

Game on ladies and gentlemen – LET’S DO THIS!!!

You’ll see in the video how my shoes have completely broken down based on my stride. Your shoes may wear quite differently. So look closely at the bottom of your shoes for sign of wear. Inspect both shoes closely, as one shoe may wear a lot more than the other (as in my case).

If you are in Seattle and find you’re in need of new shoes, let me recommend Super JocknJill by Greenlake. They are really helpful in determining what shoe is best for you. Not all running shoes are good for every foot. PLEASE get the ones that are best for you. Any good running shoe store will watch you walk/run in shoes and be able to tell you the most appropriate shoe for you. Don’t buy shoes from a place that cannot do this! With as many steps as you take on your average run, your shoes are an essential investment. They can make or break you, literally. Happy running friends!

Here’s Mary’s recipe:

Mediterranean Quinoa Salad
Often called the “supergrain” by nutrition aficionados, quinoa hails from South America. A wonderfully energizing grain, it is one of the few that contains all the amino acids necessary to make a complete protein. It is also a wonderful source of potassium, iron and B-vitamins. This dish is easy, flavorful, and ideal for those avoiding wheat/gluten.

1 cup dry quinoa
2 cups water
Pinch of salt
½ cup Greek olives (pitted & chopped)
½ cup crumbled feta cheese (leave out if you are dairy free- or you can try sheep’s/goat’s feta which may be easier to digest)
½ cup tomato or sundried tomato (chopped) (Leave out if you are sensitive to tomatoes- or replace with cucumber or red peppers) *
2 tablespoons olive oil
1/3 cup cilantro (chopped)
2 cloves garlic (chopped)
1 tablespoon brown rice vinegar
Salt and pepper to taste
Rinse quinoa. Place quinoa in pot with 2 cups of water and dash of salt. Bring to boil. Lower heat, cover and simmer for 15 minutes until fluffy. Place in large bowl. Add the remaining ingredients and mix together. You can serve immediately or place in refrigerator for 1 hour for a cold salad.
Preparation time: 20 minutes
Makes 2-3 servings
Original recipe by Mary Purdy

* I try to maximize the amount of veggies in every recipe – so I put a WHOLE cucumber and a WHOLE large red pepper in each batch of this recipe!
** I usually make a batch and a half to eat all week for lunches. Then each day, I’ll scoop out a medium sized bowl of this, throw 4-6 ounces of protein on top (usually chicken) and toss some nuts on top (my current fave = pistachios.) All in all, a perfect lunch!

Leave a comment below after you try this recipe! Can’t wait to hear about your new quinoa addiction . Oh, and if you have a favorite quinoa recipe, share it below!