10.17.2013

5am, 8:15am and 10am classes will meet inside! We'll be at 8649 Hwy 165 N, suite 8, next to Anytime Fitness in Sterlington. The 5:45pm classes will meet in the usual outdoor locations. See you there! Wild Card Workout Complete as many cards as possible in 16 mins.  Everyone starts with an equal number of cards.  As soon as you finish one of your cards, run it to someone else's pile.  Player with the least amount of cards when time ends wins!

Hearts= KB wall balls Diamonds= SDHP Clubs= frog thrusters Spades= hollow rocks

10.16.2013

Strength work 30 sec each for 4 rounds.  Do as many reps as possible, slow and controlled, without breaking form. KB skull crushers KB step ups right KB step ups left KB row right KB row left rest

Anaerobic work 7 min amrap 16 killers (8R/8L) 8 Handstand pushups (or 16 pike)

10.15.2013

Willpower workout!  Work on muscular endurance and MENTAL endurance.3 rounds for time 30 KB swings 30 DUs (90 singles) 30 thrusters Run 400 30 snatches -15 per arm 30 squats *35 min cutoff

10.07.2013

Fuel Up Week 6!

We’re going to continue the fat challenge this week… last week we included a thumb-sized serving of fat three times daily.  But what about the types of fats you’re getting?  You had a chart to refer to last week, which showed you which fats to eat and which to avoid, but what you may not know, is that most of us have a significant imbalance of Omega 3 fats to Omega 6 and 9.  That’s because Omega 6’s and 9’s are easy to come by in our diet, but it’s pretty rare than we get in just as many omega 3s.  The best sources of omega 3s are found in certain types of fish.

Your goal this week is to eat a serving of one of these great food sources of omega 3s!  Just one serving all week?!  Is this enough to fix out our omega imbalance?  Nope.  So, unless you manage to get in these food sources of omega 3s every day, then your OTHER goal this week is to purchase a quality Omega 3 fish oil supplement and start taking it!  How much do you need?  Well, that is totally dependent on the amount of omega 6 you get in your diet.  Starting with the recommendation on your bottle could be a good place to start… at least one gram of omega 3 daily is better than none!

Daily Workout

Do as many unbroken reps as you can, slow and controlled, without resting or breaking form.  Go through the full circuit on the right side, then repeat on the left.  Complete 3 rounds per side.

KB Pushups (right hand elevated on KB) OH Stationary Lunges Single Leg Straight Leg Deadlifts Bent Over Row

-then-

6 Min AMRAP

9 Burpees 12 SDHP

DeWayne and Angie Madden

My husband, DeWayne started bootcamp a couple of months before I did and he kept telling me I should join.  I finally went and I’m so glad I did.  I was intimidated by “Bootcamp” because we were overweight and out of shape. We soon realized that it is a group of people with different physical levels of fitness.  You are with a group of people that literally become your friends and are there for you if you come in first or last.  It is like having your own personal trainer.  Shannon and the other trainers are there to help you to do the exercises correctly and give you support.  Besides exercise there are also healthy eating challenges.  We feel so much better when we go work out we’ve noticed when we don’t go we feel sluggish during the day.  It is really nice to have time with my husband, with both of us improving our lives with this program.  Again, the people that we work out with are more than just acquaintances they are friends that care about each other.  I highly recommend this exercise program with your spouse or come by yourself.  You’ll have a great time laughing, talking, exercising and learning how to improve your eating habits.  It has been a life changing experience for us. DeWayne and Angie Madden

Joe Dee Dycus

Joe Dee started bootcamp on December 11, 2011 with a 38" waist. Today, October 30, 2013, he has a 32" waist. He also has a 5k, 2 triathlons, and a first place overall finish at the Proven Grounds 5k obstacle race under his (much smaller) belt!

When Joe Dee joined us, he was in the middle of the Couch to 5k program and had developed a stress fracture in his knee and was unable to keep running.  He came to classes consistently and was given modified workouts to do that wouldn't aggravate his injury until his knee had healed.  He is the kind of guy who never does anything half way... when Joe Dee wants to do something, he DOES it!  And that's exactly what he did!

Long story short, Joe Dee was in his 40s and in the best shape of his life.  He began racing in triathlons and has since raced in state competitions.  He is firm a believer in the program and has his whole family on board with a healthier way of eating.  His wife, SuAnn, has become a regular in class and you'll even find Joe Dee coaching classes for us on occasion!

Amanda Hough

Hi my name is Amanda (Hogan) Hough. I am 28 years old, a school teacher, and was born and raised in Bastrop, La.  Growing up I was never really into sports or working out and I was dead set on the thought that I would never get be fat because in high school I never got over a whopping 115lbs. Well little did I know that the old saying “it will catch up with you one day” would actually happen to me. Don’t get me wrong, I am not over weight by any means, but as I get older things tend to shift, sag, and “drag” in certain places. I had several friends that were doing this High Octane Boot camp thing and always invited me, and yes, I always made excuses just like any normal person would…"I don’t have time,” “That’s too early or late,” or “I’m already busy.”  However, I did myself a favor, put my big girl panties on, and decided to give the boot camp thing a try. April 2, 2013 marked one year that I have been a part of High Octane.  There are not enough words to explain how happy I am or the changes I have seen in myself.  I have so much self confidence, I push myself beyond belief, and I am making healthy changes in my life.  High Octane is not just another boring workout routine; it's way more than that! It’s a family of people who welcome you with open arms, watch you set goals, and best of all cheer you on when meet a challenge right in the face.  I can honestly say that High Octane is one of the best decisions I have ever made and it will continue to be a part of my daily life.

Sheila Floyd

I'm 48 years old, and have lost 12 lbs by the scale! I've actually lost more, but have gained muscle and slimmed WAY down. I can wear clothes I haven't worn in 13 years! ( yes, I have favorite clothes that I have hung onto, and now they fit again!) If I can do this, anyone can. No excuses,just do it! I am VERY happy. It's been hard work, but very much worth it!

John Williams

 

In October 2012 I was 283lbs and in a size 40 pants! I ran out of energy easily doing any kind of physical activity and everyday tasks we take for granted, like tying my shoe, were becoming increasingly difficult. I was having low back pain due to my disks having to compensate for the lack of abdominal/back muscles to support the excess weight. My knees were achy which my physician told me was due to being overweight. All the while I had been a member of a gym for the past 5 years but rarely went…I was one of those New Year’s resolution gym members.

I grew up playing sports and weight was never an issue. After high school I had to make some slight adjustments and in college I got back to a manageable weight and working out regularly. Though life has a way of taking up our time and working in IT at a physician’s office I packed on 65lbs+ in 5 years! When my wife got pregnant I decided this was not going to define me and it was my responsibility to raise my child to have healthy habits in life. I didn’t want to be one of those dads who couldn’t get down and play with my son and at the rate I was gaining weight I would have been well over 325lbs by the time he turned 6. I was taught that when you want something to find people who live in it and people working to achieve it and surround yourself with them. That is where High Octane Bootcamp comes in!!!

To start Chad Jones and Shannon Dahlum are AWESOME coaches! I started off looking for coaches/trainers to help motivate me and write workouts for me but I got SO much more! The best way I can describe the environment is as a family of fitness minded people. Doesn’t matter where you are at one your journey to a healthy lifestyle, you will fit right in! No matter how challenging a workout is, I know I will always laugh and have people there to cheer me on, if not jump down and help me finish my workout (though quitting sounds so much easier). I can remember my first bootcamp class. I could not keep up with the warm up, let alone the workout. People I didn’t know where encouraging me to do my best and telling me it will get “easier”. To not give up! I remember on my second workout I was done for and Chad jump down and finished those awesome bear squats/dips with me! It was a pleasant surprise when I found out they also taught nutrition…that I have started working to implement in my life! I was hooked week 1 and never looked back! I hesitate to give a weight but that is what a lot of people use to measure their success so I will give it. I was down to 236lbs but lately I average between 245lbs - 250lbs. I say that to explain why I do not use weight as a measure of success. While my weight has went up my clothes have gotten looser…simply meaning I have added 10lbs+ in muscle. Since I do not measure my success by weight loss but a byproduct of healthy living; here are my milestones that I have passed in my first year on my journey.

I have a new problem, my size 36 pants are to baggy in the waist but 34s are too tight in the thighs…not a bad problem to have in my opinion! I used to wear XXL shirts now I wear a Large/XL depending on how the size runs. Even more exciting is I started not being able to run 400 meters without walking. Since I started bootcamp I have ran 1 mile, numerous 5ks, and a 10k, plus Proven Grounds! To top it off I have tons of energy and no back or knee pain anymore!!!! High Octane Bootcamp isn’t something I just do, it is something I believe in! They truly are there to help people like me and my family change their lives!