Downhills, Art, Fashion Shows & a New Bike!

We stayed close to home during Spring Break week, hitting area parks and getting messy in the basement. This hill is beautiful & my oldest flew down it, smiling the whole way. I'm not going to critique his running form but if you'd like help/suggestions on downhill running technique go here at active.com.

For art ideas, inspiration and resources check out this artist/triathlete's blog. You'll find SO many great things! (lizards, art lessons, sewing projects, tri reports, and incredible refashions!) I'm hoping to profile Carrie & her husband soon! If you have kids, check out her "This is Me" A Kid's First Keepsake Journal.

photos: more from a park trip. A Sandhill Crane. T/E easily navigate the rocks.

photos: I took these at a recent Women's night at our local Trek store. We had yummy burritos from Chipoltle and Trek raffled off a free bike at the end ... and a woman named Sara won! but not me, I heard "Sara" & my heart accelerated. Coach Cindi from Madison Multisport spoke. I took one of her free pre-race clinics in the past & liked it.

And with the kids home, I setup the trainer on the deck for Cutter intervals while our youngest napped.

And finally, hubby bought a new commuting bike. The A/C in his van would cost $2,600 to fix so he decided he'd work on commuting more in the summer & recently brought home his new cyclocross baby.

Questions for You:

What's most interesting to you? Park trip, downhill running, painting, art, fashion shows, burritos, Breaking Away, trainer rides, or a new bike?

If you have kids, how do you like to workout with them at home?

Village Bootcamp #2: Welcome Back!

I lead a free one-hour bootcamp-style workout Tuesday nights at Highland Oaks Park in McFarland, Wis. If you're in the neighborhood, please join us. Bring water, a blanket or mat & small weights or bands if you have them.

Welcome new Village Bootcampers! Thanks for joining us!

Resources for You:
Here's more info on why & how intervals work for you:
- The Myth of the Fat-burning Zone
**why long, slow steady-state aerobics is NOT effective for fat burning
- Land of the Lost training
**as a triathlete I trained in the nowhere zone
- Cardio Queen Sees Light of Day
**Abby attends Dustin Maher's Fit Fun Bootcamps. Read more about her transformation!

Music: What Works Best
Music with a beat between 120-140 beats-per-minute is most effective for your workout, according to Dr. Costas Karagerghis' study "Music in Rehab Project."
- Fitness Magazine's Top 100 Workout songs
- Race Motivation Songs from trifuel.com

Question for You: What song gets you moving?

Village Bootcamp #1: Why intervals work, pre- and post-workout nutrition tips & bootcamp-style exercises from active.com.

Next Time:
Tuesday July 14th 6:30-7:30 at Highland Oaks Park in McFarland
*rain date Thursday July 16th at 6:30
*bring water, mat/blanket, small weights/bands & wear good shoes.
*other dates/times may open soon, as my co-op leaders get organized

Village Bootcamp: why intervals work, ideas for you

I lead a free bootcamp-style workout Tuesday nights at Highland Oaks Park in McFarland, Wis. If you're in the neighborhood, please join us. Bring water, a blanket or mat & small weights or bands if you have them.

Resources for You:

Make your own bootcamp-style interval workout- check out great ideas on active.com's youtube channel. Thanks Active Toby!

**Village Bootcampers, expect to see the Walkout (love that one) & some new ones, with more ab/core work too.

Check out these active.com articles & discover:
- how intervals turn your muscles into 24-hr fat-burning machines
- that interval training improves aerobic capacity
- how interval training helps runners hold race pace easier & sprint faster

Thanks Melissa for asking the first question at bootcamp. She wants to know, what to eat post-workout? Madison, Wis.-based trainer Dustin Maher shares his pre- and post-nutrition ideas here. You'll learn why protein & simple sugars are important post-workout. And consider his many bootcamp offerings, one at McDaniels park in McFarland.

Question for you:
- What's your favorite bootcamp move/exercise?

Next time:
Tuesday July 7th 6:30-7:30 at Highland Oaks Park in McFarland.
*bring water, mat/blanket, small weights/bands & wear good shoes.
*rain date: Thurs July 9th 6:30-7:30

photo credit: my old new shoes