Karen Pietsch

1-legged booty kickin’ exercise

I love 1-Arm, 1-leg Romanian deadlifts.  This exercise works on balance and stability, and really strengthens and lifts the booty.  All you need for this exercise is one-dumbbell that is at least 10 pounds. Start by holding your weight in your left hand and stand on your right foot.  Hinge from the hips and reach down and touch the middle of your right foot with your weight.  Keep your shoulders back, and your back flat.  To make sure to keep the pressure in your heel (which will activate your gluten… Read more »

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How to release your hip flexors: Groin Stretch 101

Our trainer Maryann Berry, instructor of Cottonwood Creek in Encinitas, has a written a lot of really good blog posts you should check out on her website Realign Therapy This video will teach you exactly how to get the most out of your hip flexor stretch, and Maryann will show you in detail how to do it. You can read the whole article here: Groin Stretch 101

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Full body quick home workout

If you need to get a quick workout in at home, and don’t want to have to use any equipment, this workout can be done in 30 min.  It’s a high intensity workout with very little to no rest to get your heart rate pumping, and burn a lot of calories in a very short period of time. Workout: 5 min warmup (jumping jacks, step-ups, jogging in place, high knees) 5 min stretch (stretch out your whole body) 1 min of pushups 1 min of mountain climbers 1 min of… Read more »

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15 Anti-inflammatory foods to add to your diet

As most of you know, inflammation causes a lot of problems in the body.  By eating anti-inflammatory foods, your body is better able to heal quicker, as well as combat many inflammatory diseases such as celiac disease, lupus, and fibromyalgia. Dr. Axe (certified doctor of natural medicine, chiropractic and clinical nutritionist), talks about 15 of the top anti-inflammatory foods you should be adding to your diet on a regular basis (You can read the whole article here: Top 15 Anti-Inflammatory foods). Our goal should be to shy away from overly processed foods, and move to… Read more »

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Triple Threat at home BOOTY exercises

The following three exercises are what I like to refer to as the “Triple Threat” and are three of the best at home exercises involving only a physioball and your hard work.  These three exercises can really lift your booty and tighten everything up.  You can get this done in 10-15 minutes, and I recommend repeating these exercises 3 times a week.  Repeat each exercise with 10-15 repetitions and 2-3 sets. 2 legged Roll-ins: Set yourself up in a supine(on your back position) with your heels on the physioball and your legs fully extended…. Read more »

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The importance of Stretching

Stretching should be one of the key ingredients to any fitness program.  Among other things, it does the following: 1. Leads to better posture 2. Better blood flow 3. Fewer aches and pains 4. Wakes up your muscles to prevent future injury and pain… 5. If your thoracic spine becomes tight (middle of your back), it causes lots of problems up and down your whole body which can lead to instability and weakness. 6. It helps keep things loose and your blood flowing freely through your muscles.  When you join SoCal Fitness Boot Camp… Read more »

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Lisa’s Story

“You got this. Lisa, you can do it!” These two simple phrases are constantly with me. I hear them in my head when exercising at home and I hear them out loud while at camp. They are just one of many driving forces that have pushed me to my greatest fitness achievements which will be with me forever. The voice I hear is SoCal Fitness Boot Camp trainer, Karen Pietsch, who has been my primary fitness trainer for the past five years. Karen is an amazing and dynamic trainer who… Read more »

Charlotte’s Story

Hi. My name is Charlotte Osborn. I have been attending SoCal Fitness Boot Camp for Women since 2007. Being active duty Navy, I have to maintain a certain level of fitness and pass the Navy physical fitness test twice a year. The fitness test is not easy and requires training to pass. With my work schedule and being a Command Master Chief, it was hard to find time in the day for physical training. One day I saw an add in an advertising mailer for the boot camp class that was… Read more »

Melissa’s Story

I recently went through a personal change in my life that brought me down. After my life event change, I came face to face with how much weight I had actually gained over the years. I was comfortable in my life style. I was not eating healthy, not spending anytime to care for myself. The problem was that I didn’t know what to do. Mainly, it was that I didn’t have the accountability, discipline and motivation to do anything about it. The other problem is that I don’t like gyms…. Read more »

Elisa S’s Story

With So Cal Fitness Boot Camp for Women, I finally got some of the weight loss results I’ve been dreaming of for years! When my girlfriend asked me if I wanted to join a bootcamp class with her, my initial reaction was, “ya right, that sounds like fun!” But, after some convincing, I signed up and proceeded to be challenged and encouraged every single class I attended. Erin, the instructor, knows how to give a great workout and to push you to hit is faster and harder but without making… Read more »