A Perfect Squat

Squats are one of the most often used exercises in my programs. Why?

1. It recruits a lot of muscle which means a higher caloric expenditure as compared to a seated leg press. This is also a movement that is used in daily activity which makes it a very functional exercise.

2. It increases your range of motion (flexibility) over time when done right.

3. You will build a strong posterior chain, meaning your glutes, hamstrings and lower back will become stronger. When your glutes are strong, you eliminate back and knee pain.

Unfortunately, a lot of women do not squat correctly. I will often hear about sore knees and lower backs from squatting. Since you’re going to see them a lot in my programs, I want to make sure you do these right. Read more

Gardening, Groceries and Fat Loss

It is a beautiful day in NW Indiana! The girls are all outside enjoying the sunshine while I attempt to get some work done. I just finished running around town looking for some businesses to do some cross promotions with my boot camps. Met a lot of interesting individuals.

I was disappointed to find out that I am unable to put little yard signs up anywhere as it is a zone violation. Phooey! I am currently advertising on the local Christian radio station but it hasn’t been very fruitful.

I worked out with my 9 am boot camp class. The last day of camp in March we did a Meltdown 300 Challenge and I recorded everyone’s scores on our blog. So, today, being the last day of camp in April, we did the challenge again to see if they could beat their original time. It has been fun watching everyone push themselves and beat their scores. Read more

February Workout of the Month

Some of you have begun working out. Awesome job! Getting started is the hardest part. Once you get into a routine, it gets easier. I promise!

So, I wanted to help you get started right. Here is a workout that utilizes full body, multi-joint (compound) exercises and has your cardio all taken care of.  No need to spend another 60 minutes of the treadmill with this one.

Set your timer for 20 minutes. Grab some dumbbells (10+ lbs.).

Do as many rounds of this as you can in 20 minutes. Members of FitHomeschoolMoms.ning.com can view videos of each exercise.

Burpees x 15
DB Push Press x 15
DB Alternating Rows x 15 ea side
Mountain Climbers x 15 ea side
Push Ups x 15

Only take a rest after the push ups and no more than 60 seconds before starting back at the top.

5 rounds is really awesome.

Hugs~~
Coach Angela

Quick Christmas Workout

I have been quite busy here in Ramos land.  I enjoyed the visit we had with my husband’s mom and sister.  It was sad to see them leave.  Since their visit we have been working diligently on getting our homemade gifts for each other finished.  Every year we always make a gift for each other rather than spend too much money on gifts that are soon forgotten.  We still purchase a few gifts, but we try to keep it to one or two gifts. 

Because we are so busy it is easy to get off track with workouts and nutrition so I keep up with my menu planning and perform quick workouts.  This way I have more time to focus on the kids without feeling guilty.   With that in mind, I have included a workout from my transformation guide that will be launched quite soon. 

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The Gasser Fat Loss Circuit

www.InspirationFitnessCamp.com presents the Gasser Fat Loss Circuit performed by Winfield Indiana’s women only boot camp. This is a great workout you can do at home using a dumbbell and a stair step. For the running portion you can substitute running in place for 1 minute.
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Superior Fat Loss Workouts for Women

Partner Workouts are great for fat loss. My boot camp ladies had some fun today with our 20 minute shuttle run circuit. Each team tried to do as many rounds as they could. It was a lot of fun. Not much talking during this workout. It’s a tough workout. Give it a try. Read more