Coming back form a vacation can be brutal on many fronts. Getting back in the gym can be almost impossible. First off you’re feeling fat from eating too damn much, and if you’ve been away a while you have probably lost some strength and are feeling pretty weak. The good news is the strength loss is only temporary. If you have only been gone a week or two the chances of real muscle loss are fairly slim. And the reality is that you probably didn’t gain that much weight. It may feel like you did, but I doubt it.

I have gotten many emails asking how the surprise / vacation went. So here it is: I am happy to report it went great. I’ll keep this brief, but let me start at the beginning…

As planned I woke Denyse up at 6am and as expected she was initially not thrilled. That changed when I told her we were leaving for a week in Hawaii. She had 24 hours to get packed and ready, and I presented her with a check list and all the stuff I had pre-prepared. We spent most of that day shopping for crap she needed (wanted) but it wasn’t that bad.

Yes it’s true. My pants are on fire, and have been for some time. I have been lying about something pretty big for about 7 or 8 months now. This has nothing (or very little) to do with fitness, but is very personal to me. As many of you readers have been very open in sharing your lives with me, I now share some of my personal life with you. Before I go into all the details, a little history lesson.

For full disclosure, I will tell you that the place I am about to tell you about and I have a profit sharing agreement. That’s right, I get a percentage back on everything I purchase- 2%. Stand back - I’m an Executive Member. We’re damn near partners. That place is Costco.

The other day one of my new clients told me she had to stop shopping at Costco because she only bought junk- by the case. She knew that she needed to improve her eating habits and that meant not only changing how she ate, but where she shopped. I smiled, I knew something she didn’t- Costco is the best health food store there is. The good stuff is is just on a different isle than the pizza rolls. I then broke it down for her.

Here is the workout from the bootcamp on Sat Aug. 11th. You can see it is similar to the previous one posted. We are at the The Lazy J Ranch Park in West Hills (Click For Map) every Saturday so come on by and check it out.

Warm up
Long-ish Moderate Walk

2 X through
A1: Jumping Jacks
A2: Mountain Climbers
A3: Walking Glute Stretch
A4: Squat & Stretch

Workout
(all circuits 3 x through ea., jog/sprint to cones between circuits)

B1: C2P (curl to press w/ squat)
B2: Crunch

C1: Leg Complex (12 squats, 12 lunges, 12 jumping squats, 12 jumping lunges)

D1: See-Saw Press
D2: Rev Crunch

E1: Walking Lunge w/ curl
E2: Plank Combo

Quad Set
F1: “T” Push Up 12-15 reps
F2: DB Row 12-15 reps
F3: DB Curl 12-15 reps
F4: DB Overhead Tri Extensions 12-15 reps

Cool Down:

Walk to the cones & back
Upper Body Stretches
Lower Body Stretches

My current split has me working the posterior chain on Tuesdays.  Of late I have been trying to lean out and thus using circuits of big moves to kick my own ass.  It has been working quit well.  Like you I am often pressed for time.  This past Tuesday was a perfect example. I only had about 30 minutes to workout - start to finish including warm ups.  Here is what I did:

4 x through in circuit fashion - no rest between exercises. 60-120 secs rest between circuits.

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