Rondeau Group Fitness 2017 Season

I’m here with some exciting news today — particularly exciting if you’re local to the Boston area and also if you’re a Boston mom!

I’m excited to announce that the 2017 season of Rondeau Group Fitness starts up next Tuesday, June 6. I am so ready for a summer of workouts with a kick ass group of ladies who work so hard each and every class! And to top off my excitement, this year we have a pretty awesome addition to the schedule: Strong Mamas stroller bootcamp classes!

I’m so excited about the new stroller bootcamp, and I hope local mamas are as well. This will be a place where you can bring your little one along for the ride, get a great workout in, and be a part of a great community of strong, like-minded mamas who want to show their little ones what it means to be STRONG!

The schedule for our general RGF bootcamp classes will remain the same (Tuesday and Thursday mornings), and RGF Strong Mamas will meet on Tuesday and Friday. The full schedule is as follows:

RGF Bootcamp: Tuesday/Thursday at 6:30 am, Fallon Field, Roslindale (Boston). 

RGF Strong Mamas: Tuesday/Friday at 11 am, Fallon Field, Roslindale (Boston). 

For more details, click on over to the Group Fitness tab above!

RGF is a bootcamp class that is based around positivity, support, and community. We cheer each other on, we have a great time, and we work hard above all else! We train with resistance bands, medicine balls, weights, battle ropes, and other equipment for a full body workout every time, with a whole lot of variety. You won’t find another cookie cutter circuit bootcamp class here– we thrive on fun and creativity, and a little bit of friendly competition occasionally!

Bootcamp collage

The summer months are one of my favorite time of year, and not just because of the weather. I absolutely love watching the RGF ladies work hard throughout the summer, meeting goals and taking pride in the progress that they make. This summer will be no different, with many returning faces who are ready to start up again.

And for those who may be nervous or unsure of their abilities, don’t let the word “bootcamp” scare you off! RGF classes are for ALL abilities. Everything is able to be modified to fit different fitness levels, and I am extremely focused on keeping exercises pain free with good form.

Spread the word, join us, and bring your friends! Can’t wait to see some of you out there next week!

RondeauGroupFitness

Workout Wednesday: Bootcamp Workout

Oh, hey there!

Things have been a bit… crazy around here for the past couple of weeks. I’ll give you all a life update on Monday but suffice it to say that I have a few very good excuses for not being around here much lately!

Plus, it’s the Olympics, and who has time to blog when Simone Biles is tearing it up on the floor routine? Am I right?

Ok ok, that’s not the real reason I haven’t been around, but you’ve got to admit that when the Olympics come around, there’s often little time for anything else. Especially the Summer Olympics. And especially especially when there are people like Michael Phelps running around with about 10,000 gold medals.

Anyway, today’s Workout Wednesday is a little EMOM bootcamp workout that my Rondeau Group Fitness ladies did two or three weeks ago. It is great for a small group workout, takes about 30 minutes including rest time, and is a great way to get a full body blast with plenty of fun mixed in with lots of hard work!

We added in a core component between each EMOM set, and also did some partner band runs at the end to round out to about 45 minutes. Adding in a strong core component is a great way to spend a little bit more time on the workout without completely burning anyone out.

EMOM stands for Every Minute On The Minute, and these types of workouts are always a little bit of a silent killer. The “reps” are fairly short in order to allow for some rest time, but as time goes on, that rest feels shorter and shorter, and the effort feels harder and harder! To get the most out of this workout, be strict about the times even when you start to get tired. Each 10 minute segment will be over before you know it!

 

Equipment needed: 

Cones

Medicine Balls (# will depend on the number of people doing the workout)

Flat field space of at least 50 yards in length

Additional equipment for optional core additions of your choice

The Set Up:

Set up one area with 3 cones. One as “Start” cone, one at 20 yards, and one at 50 yards.

Set up another area with medicine balls

EMOM Full Body Bootcamp WOrkout

Complete the workout:

The first two cycles will each be completed for a total of 10 minutes, completing the designated exercise/combo every minute on the minute. I split my group into smaller sections so that some were working with the med balls while others were running, and so on.

Cycle 1: Side shuffle to cone one, turn and sprint to cone two, and then turn and sprint all the way back to the start cone. Alternate the side facing for each side shuffle rep.

Cycle 2: Med ball squat and throws – hold a medicine ball at your chest. Go down into a full squat, raise from the squat and push/toss the ball straight up overhead. Catch the ball and immediately go back down into a squat.

Medicine ball slams: Raise a medicine ball up overhead, and slam to the ground, contracting your core and using your full body to create the maximum amount of force. If your medicine balls bounce, catch and repeat continuously.

Cycle 3: Burpees. Self explanatory! Think you want more than 5 minutes of this cycle? Think again!

As I said above, we completed an additional core component between each cycle, and then capped the whole workout off with a few rounds of partner band runs. You could stick with just this workout, though, and still get a great full body workout in just 30 minutes! Another great thing about this workout is that it does not need a group either — I completed this a few days before my ladies did and it was great as a solo session too.

Enjoy!

 

High Intensity Bootcamp Workout

Hello, friends!

It’s been a while since I’ve posted a workout for you, so that’s what we’re doing today. This is a killer workout that my bootcamp ladies completed as their “Summer Challenge” workout in the end of July. This coming Thursday, they will repeat the workout, in the hopes of improving their time from trial 1 until now.

What point are tough workouts if we’re not seeing progress, right?

And to celebrate that progress, the lucky RGF lady who improves her time by the largest margin will be winning a pretty amazing prize — the entire outfit below, courtesy of my friends over at New Balance!

This includes the “Shapely Shaper” sports bra (amazing), this fabulous NB Dry top and bottom, AND the crazy cute Fresh Foam trainers.

It’s all from the New Balance fall line, and might I say that I am OBSESSED with every piece here. The Fresh Foam trainers are so incredibly comfortable, and the color palette here couldn’t be better. I’m so happy for whoever wins and I hope they love this outfit as much as I do!

This is a workout that requires very little equipment, so it’s easy to do on your own or with a group. You do need a little bit of space — a field where you have 100 yards of running space will be fine. You can also substitute the exercises I have listed here to suit your needs better, so it really is something that anyone can do!

So go ahead, lace up those sneakers, and let’s give this a try!

RGF Summer Challenge

Equipment Needed

5 cones or place markers

Sandbags or kettlebells (as many participants as you have)

Relatively light resistance bands (as many participants as you have)

Relatively heavy resistance bands (as many participants as you have)

The Set Up

Set up the 6 cones in a straight line, with 20 yards in between each one. The first cone is the starting point. Place the lighter resistance bands at the 40 yard cone, the sand bags at the 60 yard cone, and the heavier resistance bands at the 80 yard cone.

Lets Get Started

Starting at the first cone, run 20 yards to the second cone. Complete 10 jump squats. Run to the next cone, completing 10 reps of bicep curls and tricep extensions with the band. Continue running cone by cone, completing 10 reps of each exercise. When you have completed 10 reps of Plank Up-Downs, run 100 yards back to the start. Take as little rest as possible and continue. Now run to each cone, completing 9 reps of each exercise. Continue in this fashion until you get to ZERO reps of each exercise, which means you will run straight to the 100 yard cone and back.

The Moves

Jump Squats – Self explanatory. Go down into a body weight squat, keeping your weight back on your heels. Jump up as high as you can, landing carefully and softly back down in your squat.

Bicep Curls and Tricep Extensions – We completed these with resistance bands, Bicep curls standing on band, and tricep extensions 1/2 kneeling on band, raising band above and behind head to an extended position.

Weighted Rear Lunge – We did these as a sandbag lunge. Holding the sandbag (or weight) in front of you, step one foot back into a lunge, rotating your torso to swing the weight over the leg that is forward. Return to standing and switch legs. This is one rep.

Sumo Squat w/band – Stand with feet in a wide stance, toes pointed out slightly. Standing on a resistance band, hold the band with both hands on the outside of your legs, as close to your ankles as possible. The closer you are to your ankles, and the tighter the band is, the more resistance you will get.

Plank Up-Downs – Start in a high plank position (on hands and toes). Bring one arm down to rest on your forearm, immediately followed by the other arm. Bring the first arm back to high – plank position followed by the other arm. Continue alternating between high and low plank position continuously, with a cycle of one up and down as one rep.

The Timing

This took my boot campers anywhere from 30 minutes to 35 minutes, and let me tell you, it is a TOUGH 30 minutes! Even if you are used to longer workouts, there is no need to supplement with anything at the end of this. My bootcamp ladies can attest to that!

If you try it out, enjoy, and let me know your time!

I want to give a HUGE thank you to New Balance for supplying the winner of my bootcamp challenge with such an amazing prize. Check out their website for more of their awesome fall line — I’m pretty sure I want every new piece they have! 

Fitness Lately: New Balance NBGNO and Turnstyle Rave The Roof

It is August? Whaaaaaaaaaat? I know I sound like a broken record every year, but the summer seems go by quicker and quicker with each year that passes.

I think this year it had something to do with the unexpected move that took over a good portion of June and July, but oh well. Here we are!

There is so much going on in the fitness world right now, and it’s pretty awesome. There are group workouts popping up all over the place, pop-up studios, and some of my favorite studios opening new locations. It really is impossible to stay on top of it all, but the good news is that it gives people so many options, so many opportunities to find the right fitness fit for them!

Gone are the days when all we had to choose from were Planet Fitness and Gold’s Gym, now you can probably find anything you want that relates to fitness.

And along these lines, recently, I’ve been to some amazing workouts that I just have to tell you guys about. A couple of weeks ago, I went to yet another New Balance Girls Night Out (NBGNO) event. They are simply the best, and this was no exception — in fact, this was one of my favorites that I’ve been to!

NBGNO_Surf

With a couple of my favorite blog ladies, Athena and Sherri

This event was all about trying new things, and boy did that end up being true. Each NBGNO event has a 3.6 mile fun run around the city, as well as an alternate workout that changes each month. This month, the alternate workout was a Surfset workout with Stefanie Lograsso, and boy was it tough! Tougher than I expected, that’s for sure.

NBGNO_Surf4

If you haven’t heard of it (I hadn’t), Surfset is a workout you do on actual surfboards that are basically attached to something like Bosu Balls, meaning that you are wobbling and stabilizing the entire time you are on that board. With all of the lunges, planks, push ups, and even jumps (!) that Stefanie had us doing, I was a sweaty mess by the end, but I had a blast.

NBGNO_Surf5

The rest of that evening was just as fun as always, catching up with some real life friends, and some of my favorite Boston Blogger ladies. I love spending time with so many inspirational women at these events, as each one of them motivates me to work even harder in my own life and fitness endeavors.

NBGNO_Surf2

The host of this particular NBGNO was Sherri from Fun Fit Flavor, who is always charming, funny, and down to earth. She did a wonderful job hosting and I can’t wait to see her at the next event! As the host, Sherri gave a brief talk to the crowd about what trying new things has meant to her. Her story was awesome, detailing a pretty bad injury that lead her to trying things other than running, and now because of that “set back”, she’s doing more fitness wise than ever before. Pretty inspiring, I’d say!

NBGNO_Surf3

Sherri doing her hosting gig… I was OBSESSED with her outfit. How cute is this NB combo?? 

These events are always a blast, so I highly recommending trying one out if you haven’t in the past, or coming back if you’ve been away from the NBGNO scene for a while. I hope to see you at the next one!

Rave The Roof 

The other amazing workout that I attended, actually the night after NBGNO, was put on by my very favorite indoor cycling studio, although a spin bike was nowhere to be found! This was Rave The Roof, an outdoor, roof top bootcamp put on by the team at Turnstyle Cycle.

(I have to apologize for my lack of quality photos for this event… it just didn’t happen!)

Turnstyle just happens to have two of my very favorite instructors in Boston, Laura and Caroline. They are both incredibly energetic, strong, powerful women, and they know how to kick your booty in a workout while making you feel empowered at the same time! I honestly feel lucky to know them and to be able to train with them from time to time — they are both just amazing.

Turnstyle1

Caroline showing us some upcoming tricep work! 

Turnstyle2

Laura demonstrating at the legs station.

The workout was the kickoff to Turnstyle’s new studio at Ink Block, a trendy new area of the South End here in Boston. Lucky for me, this is much closer to work than their studio in Kendall Sq, so I’ll be able to hit up Laura’s and Caroline’s classes more often now! (#winning).

The theme for this bootcamp was neon, so the outfits were outrageous, and there were many tubes of neon body/face paint floating around the place.

The workout was a station-style bootcamp on the roof deck/pool deck, and I must say, the view was awesome as the sun set, it was so nice to be gazing at the pink clouds in between sets rather than a gym ceiling! The workout was high energy, and each of the Turnstyle instructors that were there put us through some grueling stations. I had so much fun, and as I said am SO excited for Turnstyle to open up the new indoor cycling in this location!

Turnstyle3

Check out this view for the workout.. can’t beat it! And that up there is a pool deck… yep, it’s a roof deck AND a pool deck workout. BOOM. 

For now, definitely check out their schedule to get your booty to one of these amazing roof deck bootcamp sessions — you won’t be disappointed, trust me.

Readers: What awesome workouts have you done lately? Have you noticed the insane amount of groups/studios that are opening up in the Boston area? Were you at either of these events with me?

**All NB pics in this post are courtesy of New Balance. <<< Click on the link to see the rest of the photos from the event!

Exciting Announcement: Summer Bootcamp Series

I have some super exciting news for you all!

This is something that I’ve been thinking about for the past couple of years… and thinking… and thinking…

Finally I decided that it was time to stop thinking and time to start DOING!

RGF

So this summer, I will begin a series of small-group bootcamp style training sessions here in Jamaica Plain. Boston residents, and JP in particular, this is for YOU. The health and fitness community in JP is thriving — every nice day there are throngs of people out walking and jogging on the trails around Franklin Park and Jamaica Pond. But beyond that, there isn’t a ton here in JP in terms of fitness studios or classes.

RGF classes will take place in Franklin Park, but we may venture to other areas of JP from time to time as well. Stay tuned for a Facebook Page for Rondeau Group Fitness, as this will be the main way to stay in touch about class changes, group challenges, and also a place to build a community for those who attend.

Sessions will be Tuesday and Thursday mornings at 6:30 AM. We will begin on Tuesday June 2, and will go throughout the summer. Get ready for fun workouts with high energy, utilizing the beautiful outdoor spaces of Franklin Park! There are stairs, there are hills, there is plenty of field space — and we’ll be using all of it.

For more details, please click on the Group Fitness tab above, or click HERE.

To register for June sessions, please click HERE.

Can’t wait to see you there!!

Interested? Have questions? Leave them in the comments below or feel free to send me an email at itrainthereforeieat [at] gmail [dot] com.

Being Humbled

We all like to do things that we’re good at, because it makes us feel good. But every once in a while, I think it’s good to go outside of your comfort zone and do something that you’re not quite so good at — something that will humble you a a little bit.

Let me give you an example. When it comes to workouts, I know what I’m good at and and what I’m not. I tend to stay in the weight room, mostly because I really enjoy it but also because I know that I can kick some serious ass in there. I have seen great progress with my main lifts over the past couple of years, which is a huge motivator and keeps me coming back for more. In a nutshell, I’m pretty “good at” weight lifting.

Even when it comes to stadium runs — I’m not speedy, that’s for sure, but I enjoy it and when I train stadiums regularly, I can see great improvements in time and stamina.

But do you know what I’m not good at? Boot camp classes. I suck at them. Remember that Barry’s Boot Camp class I went to back in the fall for New Balance? Yup, I sucked at it.

Like, major suckage. Couldn’t catch my breath, want to vomit kind of suckage. I think you get the picture.

Despite this so obvious fact, last week when my friend Kristen was talking about her twice weekly bootcamp class that she teaches here at work, I asked if I could join. The class was a mix of two separate circuits, including lots of burpees, stairs, rope slams, planks, pushups, and more. We went through the first circuit three times, after which I was breathing hard but felt fine. Then came the second circuit, which consisted of 4 different exercises, 15 reps of each until the time ran out. This must have been when all of my muscle glycogen said “bye bye” and my body stopped producing ATP (geek time), because after a couple of minutes, I couldn’t catch my breath, thought I was going to vomit, and actually just wanted to lay down in a sweaty heap on the floor.

It was hard. I sucked. My body is used to low-rep sets with rest in between. Not non-stop high rep sets with little to no rest in between exercises. I was gassed, and I could have just slinked out of there with my tail between my legs, but I decided to just own my suckage and use that as motivation to do better next time. That one 45-minute long bootcamp humbled me more than the barbell has in a while, and that’s either a sign that I need to ramp it up in the weight room, or that I need to do workouts like this a little more often because clearly I need to improve my conditioning.

I still can’t quite figure out how I ran nearly 4 miles a couple of weeks ago. That must’ve been some sort of witchcraft on the part of New Balance or something.

Once again, just yesterday I joined her bootcamp class again. And again, just like the first time, I wanted to vomit by the end of it. My legs felt like jello, even though I hadn’t lifted anything more than my own body weight with them, which is humbling in itself. I had, however, lifted my body weight with jump squats, lunges, etc. for what felt like 40,000 reps. I digress.

Steph Bootcamp

This was only a 24 lb bar. 24 pounds, which is very light for me for an overhead press, had me ready to say “uncle” by the end of my first set of 30 reps. 

 Anyway, while I could just say “forget it” and hole up in the weight room like I’m used to, I think I’m going to try to stick with bootcamp once per week throughout the summer. It’s not so much that it’ll interfere with my strength goals, but it’ll give me a little something extra to bring my conditioning up a notch. And maybe I’ll even start to get better at it, at some point. It’s always good to stick to things that you’re good at, but it’s also important to be humbled every once in a while. Challenging ourselves is the only way to get better, right? And while my lifting sessions do challenge me, I’ve honestly been feeling a bit stale with my workouts lately. Adding in something new once per week may be just the thing to get me feeling my best again. Even if I do suck at it.

Readers: Is there a type of workout that you’re not quite so good at? What was the last workout that left you feeling like a puddle of goo on the floor?