Week in Review
Last Monday was another wintery mix of man-makers, single-arm squat hold, walking lunges with weights extended overhead, tricep dips and chariot sprints. . . that soreness carried through to Thursday where we had a larger room where we could run, run, run . . . boy that felt GREAT! I don’t know about you, but the winter makes me feel like I’m on a leash because I love sprinting and the treadmill facing the tv or a wall just doesn’t do it for me!
We learned two new moves thanks to Lonnie and Greg. The something-pigeon (I keep calling it the “dirty” pigeon, but I know that’s not right), then Greg made the “Hartman” move (I’m sure I’ve seen Nikki W do this before :-). That’s what I love about boot camp, we work hard and laugh hard! It’s great medicine!
100 Day Challenge
Wow! What another exciting Challenge. It was truly an honor to work with passionate, want-to-make-a-difference people. The food shared was wonderful . . . roasted veggies, turkey breast with pesto and parmesan, spinach fritatta, fennel and mushrooms, quinoa salad, wheat berry salad, green salad with homemade dressing, sweet potato and pear latkes, and a bean-style salad . . . I apologize if I forgot a dish.
Each Challenger received their final gifts from the Program Partners. Dawn, co-owner of FleetFeet drove from Shelburne to be with the group. Tia Rooney from Tia Rooney Photography set up her studio and captured each of the Challengers. Sweet Clover Market gave each person a gift card and The Essex provided 3 spa packages that were raffled off. The lucky winners were Helen, Lynn & Celeste. I look forward to seeing the Challengers at boot camp and I know some have already asked to be a mentor in the future. Speaking of mentors, you were all incredible! You provided support, encouragement, advice, and tough-love at times. It was also a great way to keep oneself on track/in-check too. Again, this is another example of building fit-n-healthy communities. Congratulations everyone!
The next Challenge is scheduled to start at the end of February. Spaces are limited, so if you have anyone interested, please have them contact myself or Megan at email@example.com or 802-730-2520.
Cheers to you, cheers to you future. You know what to do!
Push-Up Challenge in January
We’ll we’re almost there . . . 5,000 or 10,000 . . . for those of you interested, I am going to start a fundraising page for the Children’s Cancer Research Fund. This is completely OPTIONAL. The nation-wide idea of a push-up Challenge has prompted a swell of fundraising efforts for this particular charity.
Simple vs. Complex Lesson for our Kids
Carbohydrates are essential for energy! Without carbohydrates, you would be too tired to walk, play, ride bikes, do your chores, or even tease your siblings. Take magazines, grocery circulars, food packages, or simply word strips and categorize the two types of carbohydrates. Explain the difference between simple and complex carbs and see if they can categorize them themselves.
- Simple Carbohydrates (usually refined in some way and packaged for us) Candy, cake, white bread, white pasta, many refined cereals, juice, soda, corn syrup, table sugar.
- Complex carbohydrates. (Usually natural or very little refining) Vegetables, whole grain bread, brown rice, legumes, oatmeal.
Activity: Make a carbohydrate chain. Just like the paper chains you make to count down Christmas, cut strips of construction paper to represent sugar molecules. A Simple carbohydrate will have only one or two saccharides (or sugar molecules). Some simple carbohydrates become that way because someone in a food processing plant already took apart the chain for you so your body doesn’t have to do it. Complex Carbohydrates will have many saccharides. These foods come straight from the ground and take longer to take apart cause your body does all the work…which is a good thing. They can make a very long chain to represent a complex carbohydrate.
Lesson: So which chain will give you more energy? Easy, the complex carbs with its long chain can last longer in your body. Break off chains one by one slowly to represent little bursts of energy to you, as opposed to one chain, one burst of energy and then you are hungry again.
What is a Superfood? It is a food that contains high concentrations of essential nutrients with proven health benefits.
Blueberries. They rank the highest of any fruit for antioxidants. High in fiber and Vitamn C. Also, Blueberries are low in calories — fewer than 100 for a full cup. Plus they are delicious!
Quinoa. Good whole grain choice. Higher in protein than most other grains, fiber and a naturally good source of iron. Also contains zinc, vitamin E, and selenium. Versatile – can use in may different recipes. Unsure how to use Quinoa? Click here for some yummy recipes!
Beans. High in fiber (both insoluble fiber, which helps lower cholesterol, as well as soluble fiber, which fills you up) They’re also a good, low-fat source of protein, and potassium. Can easily substitute for meat in many dishes. Click here for Bean recipes and ideas.
Greek Yogurt. High in protein, probiotics (help replenish and strengthen the bacteria naturally living in your body), calcium, and potassium. Most brands have much less sodium than regular yogurt. You can eat it plain, use in recipes, or for dips and sauces. Here is a recipe that includes yogurt and blueberries!
Flax Seeds. Contain Omega-3 essential fatty acids, Lignans, (a type of fiber which have both plant estrogen and antioxidant qualities) and Fiber. Click here for tips on adding to your kids smoothies.