Week of Halloween

Week in Review: Family

Another fun week with the Challengers. They completed their second week being sore right along with everyone else. Some people told me today that they’re still sore. More on muscle soreness next week, but in the meantime, you can research DOMS (delayed onset muscle soreness).  Don’t forget that due to Halloween being on a Monday, classes will be held on Tues & Thurs this week.

Last week we took advantage of the great weather and did fartleks in the dark behind the school. See, not all bad things occur behind the school at night 🙂 I know fartlek is a funny word (Jen D. likes this word), but the meaning of it is listed below.  On Thursday, we hammered our legs with 500 jack squats & mtn climbers, 100 burpees & push-ups, and 600 reps of core work…oh, and lots of middle fingers that night (missed yours Jen D.)

Families working out together is another goal of community fitness. We created an inviting community where families come to sweat and smile. Kim M. brought her mom; I love it when moms/dads and sons/daughters come together. The entire Rooney family has been coming. Kip and his son are a great duo. Shelly had the support of one of her sons. Betty has been

Finishing ALL 5 rounds of 100 jack-squats & 100 mtn climbers!

 bringing her son for a long-time. We’re watching him grow taller and definitely stronger. Donna brings her boys when they’re off-season. Paula drags her lovely daughter (did she get proper sneaks yet?). Nikki brings her daughter during off-season and threatens to drag her son if he doesn’t work out at home. Susan B. just brought her son last week (and by the way, he was incredible!! He worked great with Jake). Then we have the dymaic duos of Dana & Mitch, Celeste & Art, Sue & Dan, Chelsea & Lance (he competed in the Boot Cancer event as her partner), and Gail & Rick. I apologize if I left anyone out . . . Remember, anyone under 18 is FREE.


The Definition of Fartlek

 Derived from the Swedish term that means ‘Speed Play’, fartlek can provide an excellent endurance and strength session, as well as help improve your speed and race awareness. Fart=speed and lek=play

Fartlek - Speed PlayThe use of ‘fartlek’ came about to provide a less structured approach to that of interval training. Its origins and use were developed in the 1930′s. Whereas, in interval training the structure prescribes a given distance run in a given time with a given rest, fartlek’s approach is to have you run at a given time, 2 minutes for example over undulating terrain or flat wherever your run may take you. The effort prescribed can be at 10k race pace to whatever speed you wish to make your effort. The rest in-between is normally at an easy pace to allow recovery before the next effort.

The intensity, duration and terrain is determined by the runner. Fartlek can be used on all terrains, even on a track surface.

The session is known to stress both the aerobic and anaerobic energy pathways. Fartlek has grown into a popular method of training used by runners to provide an enjoyable and constructive alternative to simply pounding the streets with no purpose and plan.

(Source: http://www.time-to-run.com/training/methods/fartlek/definition.htm)

Your Body on a Margarita

With the holidays coming, some of us imbibe a little more than usual. The holidays doesn’t mean that you let go, then beat yourself up in January. It’s important to know how our organs respond to alcohol and why it inhibits caloric burn. Here’s a good article taken from Women’s Fitness. You may feel relaxed when you down this classic cocktail, but your organs are working overtime. 

In the first minute
The drink lands in your stomach. (Had the booze been accompanied by food, it would have taken a slower journey—via your bloodstream—to your liver. But you skipped the chips and guacamole.)

Andale! Your liver has to work so hard to break down the flood of alcohol that it puts a temporary hold on other key duties, such as processing calories.

In the next 30 minutes
The liver first converts the liquor into a known carcinogen called acetaldehyde and then breaks it down into acetate, which is a less harmful chemical. (Video: The worst sweet drinks)

Because your liver is overwhelmed, the alcohol backs up in your bloodstream and shoots up to your brain, where it disrupts nerve cells in the hippocampus (which controls memory), the cerebellum (which controls movement), and the prefrontal cortex (which controls mood). As a result, you may feel relaxed and suddenly charming. You may also feel warm and a bit flushed, thanks to expanded blood vessels in your skin.

Out of nowhere, you have to pee—like right now. A potent diuretic, alcohol speeds up the flow of fluids to the bladder.

Meanwhile, if your margarita was made with triple sec, the drink’s sugar content has caused an insulin spike, which may lead to sweating or eating salty, fatty foods you’d normally avoid. (Search: High sugar foods)

After 60 minutes
The alcohol is neutralized, transformed by your liver from acetate to carbon dioxide (which you breathe out) and water (which you urinate).

Not gone are the 400-plus calories you took in. With your liver otherwise occupied, your body stored the calories as triglycerides (a type of fat). Those are now tucked mostly into cells around your abdomen, the unhealthiest place to pack pudge. (Instead of downing a margarita, try these 400-calorie meals that help you lose weight.)


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