tag:blogger.com,1999:blog-54824239888649671072024-11-01T04:52:23.241-07:00B.A.S.E. Fitness with Amy = Balance ~ Agility ~ Strength ~ EnduranceAchieve balance, improve agility, increase strength and boost endurance through fitness and nutrition. The b.a.s.e. workouts combine strength training, core conditioning, plyometrics, yoga, pilates and TRX for a complete body workout. The workouts are always challenging and adaptable for all fitness levels.Amy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.comBlogger22125tag:blogger.com,1999:blog-5482423988864967107.post-60934537631469365152012-06-22T13:48:00.000-07:002012-06-22T14:30:42.493-07:00Rantings for the week....all things new for weeks of June 18th and June 25thI am always so amazed at how much time passes between postings. My goal of weekly posts if often trumped by Facebook postings and responses. My goal is to have this blog be where the real postings happen; where I can offer more insight than a brief status update. I would love to see some new faces in classes and am always excited when I get to bring fun new workouts to everyone or share somethingAmy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.com1tag:blogger.com,1999:blog-5482423988864967107.post-41823198447814128522012-04-01T12:34:00.000-07:002012-04-01T12:34:31.377-07:00Pelo Fitness, New Classes, CrossFit, Isagenix and Paleo/Zone! This is a crazy busy quarter for me at my full-time job and I just realized that it has been an entire month since I last hit the blog. It seems like I start this draft and it takes FOREVER to get these posts done.
Let's catch everyone up on all the changes!
Pelo Cycling & Fitness ~ this fantastic cycling and small group training studio is having its Grand Opening on Saturday, Amy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.com0tag:blogger.com,1999:blog-5482423988864967107.post-3370553647102511572012-02-20T06:47:00.000-08:002012-02-20T06:47:12.917-08:00Workouts & The ScheduleHappy President's Day Everyone!
Hopefully everyone is enjoying the long weekend with family and friends. My weekend has been filled with fun family time...a really treat when our scheudule is usually jam packed with running all of the errands that we can't get done during the week.
This week's workouts are going to focus on strength the first part of the week, so get ready to pick up the Amy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.com0tag:blogger.com,1999:blog-5482423988864967107.post-1044783000222040332012-02-10T05:11:00.001-08:002012-02-10T05:11:25.819-08:00Teaching ScheduleWow ~ sometimes time just gets completely away from me. I had committed to posting a few times a week and that hasn't been happening. My class schedule is starting to evolve and expand a bit, so here it is for the upcoming week:
SundayMondayTuesdayWednesdayThursdayFridaySaturday
12-Feb13-Feb14-Feb15-Feb16-Feb17-Feb18-Feb
7:45(am) B.A.S.E. Workout6(am) - Total Body (Marin JCC)6(am) Amy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.com0tag:blogger.com,1999:blog-5482423988864967107.post-86840055322562374812012-01-25T10:52:00.000-08:002012-01-25T10:52:28.165-08:00Sundays @ 7:45(am) ~ BASE outdoor workouts starting in FebruaryFolks - starting in February - the 5th to be exact, we are heading outdoors for the B.A.S.E. workouts. We kick off on Sunday, February 5th and have 2, possibly 3 remaining spaces left for Sunday mornings. These workouts will incorporate TRX, weights, bands, balls and body weight exercises. All you need to bring is your yoga mat, I will provide everything else. Email me at Amy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.com0tag:blogger.com,1999:blog-5482423988864967107.post-37866479896407840122012-01-08T20:45:00.000-08:002012-01-08T20:45:25.867-08:00HIIT Workout from 1/7/12As promised, here is the workout we did yesterday morning. Enjoy the ride!
Warm Up - 7 minutes
Ride w/ HR @ 80% of MHR - 4 minutes
HIIT Intervals
FR - 30/30 - 3xs
WFR - 30/30 - 3xs
SI - 30/30 - 3xs
FR - 60/60 - 3x
WFR - 60/60 - 3x
Active Recovery w/ Pyramid Climb for 6 songs - SI, MLH, MH, MHH, HH, MHH, MH, ML, SI
Finish w/ Flat Road Stretch - 4 minutesAmy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.com1tag:blogger.com,1999:blog-5482423988864967107.post-43167077990635230712012-01-08T08:40:00.000-08:002012-01-08T08:42:12.312-08:00b.a.s.e.Fit is moving outdoors ~ get lean, get energized, get strong!The weather has been AMAZING ~ seriously, AMAZING! I had planned to wait until spring to launch the outdoor boot camp, but the weather is really allowing us to explore doing this earlier in the year.
I am launching an outdoor bootcamp early Saturday/Sunday mornings (yes, get it done early so we can all get out and enjoy the weekend) and two evenings a week (this Amy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.com0tag:blogger.com,1999:blog-5482423988864967107.post-86250737500206021652012-01-06T05:07:00.000-08:002012-01-06T09:57:24.496-08:00Official Day 5 - 21 Day Sugar DetoxWow - the week is flying by. It feels like I was launched into the new year. I had hoped that I would be the one choosing the direction of the leaping...sometimes life gets in the way!
http://www.the21daysugardetox.com/
I wanted to recap my official first week of the 21-Day Sugar Detox since many of you know that I am a convert from a primarily grass-eatingAmy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.com0tag:blogger.com,1999:blog-5482423988864967107.post-76829244172986170222012-01-04T04:45:00.000-08:002012-01-04T04:45:13.449-08:00Finding inner motivation & drive...sometimes it's hard
It is the New Year, a time where folks are feeling energized and excited and ready to tackle their New Year's Resolutions, I am...well, for lack of a better word, bored. I need a new challenge and I don't mean teaching challenge, I mean something that is just about me and my own goals. Something that is going to force me to step it up a notch. I need something that is a Amy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.com0tag:blogger.com,1999:blog-5482423988864967107.post-90568405169376344892012-01-01T08:04:00.000-08:002012-01-01T08:57:51.904-08:00Tips for Success ~ 21-Day Sugar DetoxI started the 21-Day Sugar Detox a week early to test out food portions, recipes, snacks, etc as I know how planning is the key tom success. I work full-time, teach @ 3 different gyms, commute about 3 hours per week, have two kids, am trying to launch a new business and do all of the food planning for our family.
If you haven't downloaded your copy yet, download now @ Amy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.com0tag:blogger.com,1999:blog-5482423988864967107.post-52498334737433964242011-12-31T07:11:00.000-08:002011-12-31T14:25:54.509-08:00Let's Get It Right ~ Pick up heavier weights if you want to lose weight.In my classes I try to push members to pick up heavier weights, especially those who have been lifting the same weight for months. I always remind them that they can drop to lighter weights if needed, but they should start heavier. The key is to not go so heavy that it compromises your form, it doesn't make sense to pick up a heavy weight if you don't have full range of motion and no Amy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.com0tag:blogger.com,1999:blog-5482423988864967107.post-34202716214022129762011-12-29T05:27:00.000-08:002011-12-31T14:23:24.642-08:00New Year’s Resolutions ~ 2012
I don’t usually make New Year’s Resolutions, but this year is different. This year I have a long list of resolutions. When you decide to make resolutions, it requires you to take inventory of your life, what you do and don’t like, how to approach or change the things that you can control and how to shift my perspective on those things I don’t like, but cannot currently control.
Amy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.com0tag:blogger.com,1999:blog-5482423988864967107.post-45325296566235999382011-12-25T09:08:00.001-08:002011-12-31T14:23:42.236-08:00The 600 Rep Workout!Merry Christmas b.a.s.e.Fitters! This is a festive day for most and includes lots of tasty treats, delicious Christmas Dinner, alcoholic drinks and decadent desserts...we all want to indulge (at least to some degree) in these tasty treats. Make those indulgences a little easier by getting in a workout early.
The 600 Rep workout is one of my favorites. You have 10 exercises @ 30Amy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.com0tag:blogger.com,1999:blog-5482423988864967107.post-57117437874455908032011-12-23T12:01:00.001-08:002011-12-31T14:23:53.214-08:00Tabata Timer Workout!I LOVE Tabata Timer workouts! They kick my butt every single time I do one of them. I love the puddles of sweat on the floor. Anyone can do the workout because you can add progressions to make it more difficult as your fitness level improves. I love 20/10 for warm ups and then 60/30 to really bust it out.
For the 20/10 - max effort for 20 seconds with active recovery 10 Amy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.com0tag:blogger.com,1999:blog-5482423988864967107.post-1249329595857974162011-12-23T11:59:00.000-08:002011-12-31T14:24:08.097-08:0021 - Day Sugar Detox Starts January 2nd - Join the Group!!!b.a.s.e.Fitters! 2012 is just around the corner and one of my top goals is a cleaner diet (yes, I am far from perfect and continue to be a work in progress).
I am so excited to announce that a group of us will be doing the 21-Day Detox from Balanced Bites. 21 Day Sugar Detox - download your copy and join us today. Diane's book has recipes, tips and she will Amy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.com0tag:blogger.com,1999:blog-5482423988864967107.post-66350472928012128782011-12-22T07:39:00.000-08:002011-12-31T14:24:21.813-08:00Why I LOVE TRX!I am a huge fan of TRX ~ Love the idea of body weight and suspension training exercises. I love that TRX can be done anywhere that you can mount the suspension trainer...that means that I can always take my door anchor and pack it in a suitcase and be able to workout anywhere at any time!
I have injuries ~ yep, it sucks, but I have them. I have wrist injuries that will prevent me Amy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.com0tag:blogger.com,1999:blog-5482423988864967107.post-2654924012660437792011-12-21T05:04:00.000-08:002011-12-31T14:24:36.043-08:00It's Workout Wednesday Folks!!!b.a.s.e.Fitters!!! Get up early and get your workout in. I will admit it, I am a total endorphinoholic! I thrive off of the endorphines released from exercise and bank on those in the morning to jumpstart my day. When I workout first thing in the morning, I am happier, more relaxed and ironically eat less over the course of the day.
This morning's workout is going toAmy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.com0tag:blogger.com,1999:blog-5482423988864967107.post-11526508612355832612011-12-20T21:11:00.000-08:002011-12-31T14:24:54.637-08:00December promises....
I downloaded this picture about a month ago as a reminder to stay on track with my workouts and clean eating during the holidays. Holiday parties, holiday baking, less sleep, more of everything...except exercise can take its toll. I keep this picture to remember why I get up every morning, why I try to make healthy choices and why I need to keep on pushing. Those rock hard absAmy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.com0tag:blogger.com,1999:blog-5482423988864967107.post-42696451936368381402011-12-20T12:16:00.000-08:002011-12-29T06:40:47.361-08:00Smoothies ~ too busy to prepare a healthy meal, try one of these!I wish that I had nothing but time to prepare homemade, clean, perfectly balanced meals for everyone in our house all of the time...but the honest truth is that there just isn't the time. I have a full-time job and I teach at 3 different locations, so I have to find healthy shortcuts that still pack a nutritional punch while keeping it quick and easy.
Here are two smoothie Amy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.comtag:blogger.com,1999:blog-5482423988864967107.post-87984897863785232612011-12-19T21:09:00.000-08:002011-12-29T06:44:17.716-08:00Don't let the holidays spoil your workouts ~ try this one out at homeI know, I know, the holidays are tough...but putting on holiday weight is even tougher to get rid of in the New Year. Stay committed to your workouts, even if they are short.
Workout harder, workout smarter!
Do everything 50 reps of all exercises, rest 60 sec., then 40 reps, rest for 60 sec and so on
- V-ups (or Amy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.comtag:blogger.com,1999:blog-5482423988864967107.post-68126868492093227392011-12-19T10:06:00.000-08:002011-12-31T14:25:25.541-08:00As promised ~ paleo friendly holiday recipesI have been working on recipe modifications and substitutes for the past several months trying to make recipes more paleo friendly as I move our entire family to a completely clean diet. The holidays are such a hard time as everywhere you turn there are sweet treats and indulgences that can easily add inches to your waistline.
It is said that one can gain as much as 10 lbs between Amy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.com0tag:blogger.com,1999:blog-5482423988864967107.post-1548921275188364712011-12-19T04:58:00.000-08:002012-03-01T06:26:21.426-08:00Welcome b.a.s.e.Fitters!I have been talking forever about starting this blog - sharing workouts, recipes, best practices and my journey to continually improving my own fitness levels as well as creating challenging workouts for all of you.
I wasn't always fit and I have been fitter at times in my life. I grew up a chubby kid with a not so great diet. I could polish off 1/2 medium pizza, big macs, chunky Amy Guzmanhttp://www.blogger.com/profile/08568316473023514604noreply@blogger.com0