Week of July 31, 2011

schedule for Summer

See you this Monday and Thursday night from 6:30-7:30pm and for our LAST summer class on Wednesdays at 5:45 am. Remember that I was going to take one week off during the Summer Special, well I couldn’t get it in before August 11. So if you invested in the Summer Special, it was a great deal for you. However, PLEASE NOTE: I’m scheduling a full week off the week of August 15. There will be no classes at all that week. I’ll be traveling and getting the kids ready for school.  Thank you to those who joined in the Summer Session fun!  I enjoyed having a cup of Joe at the end! I look forward to next year’s session. 

Week in Review

Last Monday night’s class left us with sore, sore legs.  It was a good night for Adam to join us…hopefully, he’ll be back 🙂 People were still feeling it on Thursday. What we did was a great example of removing muscle elasticity when using our energy. This style of strength training will be used on our upper body this Monday night.

Monday and Wednesday consisted of partner workouts, where our devoted partner gladly took on the pain when their partner couldn’t take it anymore.  We had four stations that consisted of cone drills, partner push-ups, burpees and box jumps (steps). At the end of Monday’s class, we introduced another team concept . . . firepresses, which are teams of 4 people working together to perform a group push-up.  Check out the pics.  We did it again Thursday. The group’s goal is to do 5 firepresses in a row.  We’ll do it!!

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Benchmark Updates

On Thursday, everyone continued to post impressive benchmarking results! The 2-minute drill put Chelsea closer to her 110 score she posted on June 2. Lynn, Kevin, and Amanda continued their consistent performance of 100 or more.

For push-ups, people are really seeing solid growth. Personal records were set by Amanda (40R), Doreen (43R), Lynn (24R), and Nikki (35R).  People are also setting new personal records in Navy Seal sit-ups: Amanda (29), Annemarie (10), Chelsea (26), Laura (17), and Lynn still does more than 30 in 30 seconds!!

Find your results by going to this link: Latest Benchmark Results

Goal Poll

Last week’s post was about sharing personal goals.  Remember, your goals don’t have to be just about exercise.  Go to this link to complete your Goal Poll and see if sharing it helps you achieve it!! Goal Poll Link

Time to Share

Many of us are starting to reflect how we’ve been eating over the summer.  Some are fueling your body correctly and others may not be . . . but don’t be too hard on yourself.  For those of you who participated in the 100 Day Challenge . . . remember the Dirty Dozen.

This time of year is a good time to refocus on your fueling style for you and your family. Our gardens are growing and there’s so many things we can do . . . I want to hear and share about your favorite summer (healthy) recipe. For instance, I’m making large batches of pesto in a week and I’ll share the different recipes I’m trying.  Share, share, share . . . Below I posted a few recipes that a Chef from the Stowe Mountain Resort sent me . . .

Black Bean Salsa

Yield: 4-6 portions


1 can black beans, drained

1 red pepper, diced small

1 can of whole kernel corn

1 cup cilantro, chopped fine

¼ med red onion

1 t coriander

1 t cumin

½ Tabasco

½  lime juice

 Mix all ingredients  together and season to taste with salt and pepper.


Herbed Turkey Burger Recipe


2 T olive oil

1/2 medium red onion, minced

4 minced garlic cloves

2 pounds ground turkey meat

1 teaspoon kosher salt

1 teaspoon black pepper

1/2 cup loosely packed chopped parsley

1 Tbsp minced fresh rosemary

1 Tbsp minced fresh sage

2 teaspoons chopped fresh thyme


Sauté the chopped onion in olive oil for 3 minutes over medium heat. Add the garlic and sauté for another 2 minutes, or until the garlic begins to brown. Remove from heat. Transfer the onions, garlic, and oil to a large bowl to cool down.  Once the onions are cool to the touch, add the ground turkey, salt, pepper, and herbs into the bowl. Using your hands, gently mix everything until well combined. You want the herbs mixed in without overworking the meat (which would make the burgers tough).   Form the meat into patties.  Cook for 5-6 minutes per side, until cooked through (165°F if using a meat thermometer).


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