28 Day Interval Challenge

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28 Day Cardio/Interval Challenge  

Sept 19-Oct 16th

Challenge Fees -$25

*Not a current member of FCE, join for 1 Month of Unlimited Boot Camp for just $79!

 

What is an interval workout:

High intensity interval training (HIIT) is a form of exercise characterized by periods of hard work followed by brief periods of recovery or rest. This form of exercise is a highly efficient means of improving your fitness level and burning body fat. Why is HIIT superior to steady state cardio like jogging when it comes to fat burning? It’s because your body primarily uses sugar (glucose) during the intense exercise bout and uses stored body fat during the recovery phase as well as post-exercise. Your body also continues to burn fat hours after you complete your interval workout!

GOAL IN EACH WORKOUT: Track your reps per timed intervals or time your entire workout and increase or at least maintain the same amount of reps. You will be given a sheet to print out each workout for the week and mark down your reps and time. This will help you to push harder each time! Points will be given for each workout you complete. Point system will be explained once you join.

Also included:

  • Private Facebook Group- Daily Check Ins- Accountability
  • Daily Workouts to do on your own at home with tracker (w/videos)
  • HIIT/Finishers for after Boot Camp with tracker (or at home if you are not a member of FCE)
  • Weight/Body Fat Measurements will need to be taken
  • Modifications of exercises given if needed

Challenge Winner:

Each challenger will be asked to set a REWARD for the end of their challenge, ie: new pair of shoes, new jeans, massage, etc. There will be one winner who has the most points from doing as many workouts as possible. TIE BREAKER will be based on whomever has lost the most body fat in the 28 days.

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30 Day Cardio Challenge at FCE

cardioWhat perfect timing for a CARDIO challenge! Weather is warming up and layers are starting to shed!

Cardio is not only good for you heart, but it help to burn off those thunder thighs, get rid of belly fat and tighten all those jiggly booties! 

When: Challenge begins June 1 and goes until June 30th

What: We will have two categories for you to track and be eligible to win prizes at the end—-Most mileage in 30 days AND most cardio activities in 30 days.

  1. Using Runkeeper and tracking your activities is required for proof. You will also need to friend me so that I can see your activities.
  2. You will need to post your total mileage and activities PER day in our online spreadsheet.
  3. Cardio activities that count for this challenge are as follows: Running, Intervals, Biking, Hiking, Kickboxing, Zumba, Walking, Tennis, Skiing, Swimming, Skating, Spinning, Cardio Video
    1. Some activities you will not be able to log mileage for, but can put them in as an activity.
    2. Minimum of 1.5 miles to be counted as an activity.
    3. Any cardio video must be 20 minutes to be counted as an activity

There is a small $10 fee to enter, click HERE to reserve your spot!

**NON FIT CHICK EXPRESS MEMBERS ARE WELCOME! GRAB A FRIEND AND HAVE THEM JOIN YOU IN THIS CHALLENGE!! **

We meet on Wednesdays and Fridays at 6:45 am to get in some group cardio activity! If you are a FCE non member, you are free to join us! Just sign up online under the CARDIO tab and we meet HERE! 

Remember when doing extra activities, you need to increase your calories and water intake!! Also listen to your body and REST when needed! Doing foam rolling and warming up/stretching around your activities will help keep any injuries away.

 

Mud Run Training

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**Alt Tuesday & Thursdays 4-4:45pm
Starts May 15th 
**Alt Wednesdays & Thursdays 11:15-12pm
Starts May 21st
10 Per Class Max limit / 4 Per Class Min 
FEES: $12 per class drop in         
We will be putting together workouts that mimic the mud runs, with 2-3 obstacles followed by running. Obstacles will consist of tire runs, tire drags, sand bag runs, pull ups, chin ups, army crawls, heavy bag flips, rope slams,  burpees, push ups and so much more!
If you are looking for that extra intense workout or want some extra training for an upcoming Mud Run, well here it is!
Non Fit Chick Express members are also welcome!

Sexy Summer Ab Workout

Summer time is approaching fast and I know a lot of women are always looking to improve their tummies! Here is a workout you can do a few times a week to help burn off some belly fat and tone up that tummy! Keep in mind that ab exercises do not just design the perfect abs, you need to make sure to add CARDIO to those workouts as well! Interval training or HIIT training is best to help you lose belly fat! 
Sexy Ab Workout**You can find out how to do the exercises above by searching youtube.com!