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Burpees in the mud... Seattle Super Race Recap

Burpees in the mud… Seattle Super Race Recap

Spartan Race Seattle Super Race Recap

As we all go back to work this morning, I reflect on the weekend that was the Spartan Seattle Super. OTG Boot Camp coaches Ty, Amy, Ryan and Courtney all traveled to the beautiful state of Washington this past weekend to take on the Seattle Super.Seattle Super OTG Boot Camp

The race site was about an hour and a half from Courtney’s parent’s house which we were staying at. After eating breakfast, we got on the road at 6:50am to get to the race with plenty of time to stretch for our 10:45 start time.The drive was really scenic as we got off the freeway and into the hills closer to the race.

Spartan Race SGX Coach Chicago

Prior to getting started with our race, SGX Coaches Courtney and

Ryan both assisted racers with their rope climb techniques. Courtney uses the S Hook technique when she climbs. Doing their part to make sure you do less burpees on the course. As SGX coaches we train our clients with the skills necessary to overcome any obstacle and be successful in not only Spartan Race, but life.

OTG Boot Camp Chicago coachesOur race heat starts and we are on our way. The course was going to be about 8 miles and it looked like there was a lot of winding up and down so unsure what was in store for us. The first 4 miles we kept a decent pace with everyone sticking together and assisting each other when necessary. The first 5 obstacles tested our pull up strength with a mixture of climbing over and through different sized walls. No burpee obstacles yet so everyone was doing great.

There are always bottlenecks that you come across when the terrain gets narrow and possibly really muddy. The first one we came across was a very steep hill that had intensely deep mud. There were a few ropes hanging down to assist in the climb. One big thing we all noticed was rope climb etiquette and the lack of it.

**If you are climbing up a hill and come to a rope that someone else is climbing, PLEASE wait till the person is done with the rope before you start to climb.**

I saw so many people grab the rope at the bottom while someone was climbing (usually a guy) and the rope would rack the person between their legs almost causing them to fall down. I know this causes a slow down in your time but we are all trying to get to the same place so be courteous of your fellow racers.

We all managed to get to the top of this muddy hill with ease thanks to our Reebok All Terrain shoes. The grip on the soles does wonders in muddy conditions! If you are running a mud run and do not have the proper footwear, be prepared to slip and slide all around and also feel like you are running with cinder blocks on your feet.

Coach Amy and SGX Coach Courtney WaterburyWe get to the top of the hill and notice there are EMTs on site and there is a basket stretcher waiting to go Coach Ty and SGX Coach Ryan Boubelikdown the hill. It turns out someone had fallen and has a serious head injury and EMTs are preparing to pull the racer up in a stretcher but needed help. The four of us along with a few others offer to assist.

What was supposed to take 10-15 minutes turned into 40 minutes when we finally got the injured racer along with two EMTs up the hill in the stretcher. We had to belay about 700 pounds up the hill. Sure this slowed us down but it meant helping to make sure a fellow racer was able to get off the course safely and get medical attention.

40 minutes later we got back to running and our bodies had started to tighten up from standing around while the weather was cooling off in the woods. Calves and legs feeling tight we continued along the course to where we came to the Spear Throw. It managed to elude all of us as we found ourselves doing 30 burpees each. The next obstacle was the Multi-bar which has gotten quite a few of us in the past but not this year! We all managed to successful ring that bell. It was a great feeling because more burpees would have been a killer at this point.Hercules Hoist - Amy & Courtney

The rest of the race seemed to be more of a battle with our minds and emotions than it was with obstacles. Our bodies were getting tired and our emotions were starting to control us. Attitudes took a turn and we got a bit snappy. We had to keep telling ourselves that Spartans master their emotions and continue to push on. Don’t be afraid to ask for help with an obstacle, we are in this as a team. 

No matter what the situation is, keep telling yourself that you can do it. We all felt really good about how our first race of the season went. Each one of us had different takeaways on what we need to work on. Whenever you compete in a race, don’t just walk away happy that you finished, but think back to areas that you struggled with and be sure that you add in additional training to help overcome that obstacle.

If you’re signed up for the Ohio Beast, we are looking forward to a great race with a big team. We have two weeks to prepare so if you have concerns about any specific obstacle let’s get practicing on what we can.

 

If you’ve never done a Spartan Race and am curious as to how to get started, then come train with the OTG Family. Our training will get you ready.SGX Coach Ryan Boubelik & SGX Coach Courtney Waterbury

Train with us Now!


Cauliflower, Kale and Chicken Sausage Casserole

Cauliflower, Kale and Chicken Sausage Casserole

Here’s a recipe that tastes like comfort food, but without the guilt. Kale is a nutritional powerhouse, filled with calcium, and numerous vitamins and minerals.

Servings: 6

Here’s what you need:Chicago Gym - Cauliflower casserole

  • 1 teaspoon olive oil
  • 1 yellow onion, diced
  • 2 garlic cloves, minced
  • 3 cups kale, chopped
  • dash of salt and pepper
  • Pinch of each, dried: thyme, rosemary, tarragon, and parsley
  • 4 links nitrate-free, chicken sausage, sliced into half moons
  • 1 head cauliflower, cut into small florets
  • 1/2 cup chicken broth
  • 1 teaspoon lemon juice
  • 1 cup fat free ricotta cheese
  • 1/2 cup Parmesan cheese, shredded and divided
  1. Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil with a pinch of salt.
  2. In a large skillet over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, and then add kale. Cover for about 3 minutes, until kale gets bright green and wilted, then remove cover. Sauté for an additional 3 minutes until everything is tender. Set aside.
  3. Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain, and return cauliflower to pot.
  4. Add the kale mixture to the pot as well as the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese. Mix will over medium heat until all has been incorporated.
  5. Transfer to prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.
  6. Remove from oven and serve.

Nutritional Analysis: One serving equals: 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fiber, and 18g protein


9 Things That Happen When You Get Fit

9 Things That Happen When You Get Fit

What happens when you get fit…

Physical fitness. It’s a goal, a lifestyle, a surefire way to set yourself apart from the legions of people who are too lazy or scared to make the changes necessary to gain physical fitness. If you happen to be one of the people who have yet to truly commit to physical fitness, understanding the perks of physical fitness may help you dig in and go for physical fitness, starting today. If you know you want to be more fit, learn more about our 21 day unlimited boot camp.

What can you expect from your life as a fit person? Here are nine things you’ll go through when you turn the corner on physical fitness.

Thing 1: You’ll Want More

Exercise newbies have a hard time believing it, but there will come a time when you crave exercise. It may not be during those first few days or weeks, but once your body becomes fit and begins to perform the way it was built to perform, you’ll hunger to hit the gym every day, and you’ll give it your all once you’re there. Miss a day in the gym? You’ll feel guilty and lazy enough to never miss again!
Chicago Gym - Get FIt
Thing 2: Bedtime Will Be Better

This one doesn’t involve your sex life (though becoming fit will improve that as well). Rather, it’s about your sudden ability to hit the hay, fall asleep quickly, and stay asleep all night long. Just because you’re fit!

Thing 3: Confidence Becomes You

When you’re not fit, it’s impossible to feel your best. Not being physically fit leaves you feeling…well, frumpy. Get fit and watch your self-image skyrocket. Along with it, your confidence. Your confidence won’t necessarily push you into cockiness, but it will make you more enjoyable to be around, as it’s awkward to be around people who are down on themselves.

Thing 4: You Eat WellChicago Gym - Get Fit

Just as being fit makes you want to get in the gym every day, it also inspires you to want to eat well. After all, you spent all that time eating the right things to get fit. The last thing you want to do is throw it all in the trash just for the passing and momentary pleasures of two slices of pecan pie.

Thing 5: Showers Feel Better

Contrary to popular belief, sitting at a desk all day every day doesn’t get you dirty enough to take a shower. On the contrary, when you’re living the fit lifestyle, you’re in the gym regularly, allowing sweat to cover every pore of your body. After a hard day at the gym, your shower feels magical, because you actually deserve it!
Chicago Gym - Get Fit
Thing 6: Heavy Isn’t Heavy

Spend enough time not being fit and you may be surprised that fit folks can deal with things in life that require strength. Whether it involves carrying a baby through the grocery store, picking up a few bags of groceries(Or ALL of them), moving a pile of bricks from your truck bed to your garden, or just getting up the stairs, fitness enables you to do it with ease.

Thing 7: Your Body Functions Improve

Get fit and your heart will work more efficiently. You know that. But getting fit will get your other body systems in line also. Whether you’ve been struggling to think clearly on your feet, you’ve been plagued with constipation, or you’re always out of breath, getting fit can remedy all these issues and more.

Thing 8: You’ll Go Shopping

You probably know people who have to upgrade their closets every few years to accommodate their ever-growing bellies. Not you. When you go fit for life, you’ll have to go shopping, but only because your waist has slimmed up and your muscles have tightened up and are now situated where they belong.

Thing 9: You Won’t Fear Sore
Chicago Gym Get FIt
At one point in time, being sore always meant something was wrong. When you get fit, being sore is something that you welcome. After all, you know the soreness means you’re working your body in new ways that will only improve your physical fitness. If it’s a bad sore, you’ll know that also because, well, fit people know their bodies.

Now is the perfect time to get started on an exercise program that will get you into the best shape of your life. What are you waiting for? Being fit feels too good for you to miss out on. Get started today with 21 days of unlimited boot camp sessions. Learn more here

Don’t keep making excuses. Today is the day!

 

OTG Boot Camp


5 Moves to Sculpt Those Legs

5 Moves to Sculpt Those Legs

Legs are one of the most common problem areas that clients complain about. Can you relate?

Do you avoid wearing shorts and hate the thought of a bathing suit?

If your thighs rub together, buns jiggle and dimples appear, it’s time to step up your leg routine.

Whatever you’d like to improve about your legs, it isn’t going to fix itself. The best strategy for getting killer legs is to include strength training for your lower body in your regular exercise routine.

To tone and sculpt your legs, incorporate the following five exercises a few times a week and see the difference they make. Stick with it and you’ll be showing off those legs in no time.

Tone Your Legs Move #1: The SquatSquats Booty Workout
A properly done squat is a powerhouse of an exercise. In one movement you work your glutes, hips and thighs. Talk about hitting all the problem areas!

Here’s how to do a proper squat. Position your feet shoulder-width apart. Keeping your back straight, core tight, and chest up, squat down like you’re going to sit in a chair. Bend at the knees until your thighs are parallel to the floor, keeping your knees from extending past your toes. Hold this position, and then exhale as you stand back up. Repeat for 20 repetitions without resting. As your endurance builds, feel free to add resistance by holding weights at your sides.

Tone Your Legs Move #2: Carving Boot Workout OTG Boot CampCurtsy
This move is a little more complicated but worth the effort. It works your abs, buttocks, and legs—including your inner thighs.

To do the carving curtsy, first stand up straight with your arms bent and hands by your chest. Lunge back and to the right with your left leg so your left foot lands behind your right foot, to the right of your body. Bend both knees to a 90-degree angle, as if you’re performing a curtsy. Swing your left arm forward and up and your right arm back by your right side. Then stand up straight, lifting your left knee out to the side and tap your left knee with your left hand. Do 20 reps on each leg then repeat on the other side.

Tone Your Legs Move #3: The Mountain ClimberBooty workout OTG Boot Camp
This rocking leg exercise mimics the movement of climbing a steep mountain. The faster you move your legs, the more of a cardio workout you’ll get as well.

Get into a push-up position: hands and toes on the floor holding up your body. Holding in your abs, lift your right foot, and bring your right knee toward your chest. Tap the floor with your right foot, and then extend your leg back to starting position. Repeat with your left leg, bringing your left knee up toward your chest and tap the floor. Return to start position. Repeat with both legs for 20 repetitions.

ToneBooty workout OTG Boot Camp Your Legs Move #4: The Lunge
The lunge is arguably the best leg exercise, as it works pretty much every leg muscle as well as your buttocks. There are quite a few variations to the simple lunge, but to do the basic lunge, stand up straight and tighten your core.

Step forward several feet with your right foot, lightly landing heel first. Bend both legs down until bent at 90 degrees (never more) and your left knee is about an inch above the floor. Your knee shouldn’t extend further than your toes. Keep your body upright, tighten your core and work to keep your balance by not wobbling from side to side. Lift your body up and bring your hips forward until you’re standing straight. Repeat on the other side, lunging forward with your left foot. Complete 20 lunges per leg.

Tone Your Legs Move #5: The Step-UpBooty workout OTG Boot Camp
Step-ups are great because they mimic movements you perform in daily life. This exercise works your legs and also gets your heart pumping. When you step-ups you can hold a dumbbell in each hand to increase resistance. In addition, you’ll need some sort of step such as a bottom stair, sturdy box, or low stable chair.

Step up with your right foot and then bring your left foot up. Step back down, so both feet are on the floor. Repeat, stepping up first with your left foot. Continue doing this 20 times with each leg.

Incorporate these moves into your routine to tone your legs, lift your buns, strengthen your core, and to encourage healthy weight loss.

Why stop at just toning and sculpting your legs? I’m here to help you transform your entire body! Call or email today to get started on a specialized fitness plan that’s designed to quickly shape your body.

What are you waiting for? Begin your body transformation today by reaching out to me. Email or call to get started today.


Breakfast Cookies.. What?!?

Breakfast Cookies.. What?!?

Yes, these cookies make an acceptable, wholesome breakfast! You’ll notice that there is zero sugar added to these cookies – the sweetness comes from banana and applesauce. Feel free to add a large scoop of vanilla protein powder to the dough, to increase the protein content of each cookie. While it does take some time to make a batch of these breakfast cookies, you’ll have instant breakfasts for days to come afterwards. Servings: 20

Here’s what you need…OTG Boot Camp - Chicago Kettlebell Gym

  • 3 ripe bananas, mashed
  • 1/2 cup unsweetened applesauce
  • 2 Tablespoons coconut oil
  • 1/3 cup golden raisins
  • 1 teaspoon vanilla extract
  • 1 teaspoon apple cider vinegar
  • 1/3 cup coconut flour
  • 1 teaspoon ground cinnamon
  • 1 teaspoon baking soda
  • 1/4 teaspoon sea salt
  • Optional, scoop of vanilla protein powder
  • 1/2 cup unsweetened shredded coconut
  • 1/4 cup sliced almonds
  • 1/4 cup unsweetened, dried berries
  1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
  2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.
  3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and dried berries. Pulse briefly until just incorporated.
  4. Use an ice cream scooper to place the dough 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.
  5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.

Nutritional Analysis: One serving equals: 86 calories, 3g fat, 61mg sodium, 10g carbohydrate, 2g fiber, and 5g protein.