Week of April 29, 2012

Junk in Your Trunk

No, I don’t mean your rear-end. I mean, the junk in your vehicle. Tomorrow, when you pull in to the parking lot. Pull something out of your car that is heavier than 10lbs (please) and not greasy. Perhaps a chunk of wood, spare tire . . . if you don’t have junk in your trunk, grab something to toss in your vehicle . . . .Bring it to the gazebo and you’ll see what we’re going to do 🙂

Back to Monday and Thursdays! See you at 6:30pm. If it’s raining hard, enter through the high school. If not, meet at the gazebo (next to the playground) at BFA-Fairfax school.

Jump ropes are in! I’m glad everyone likes their’s. I’ll place another order if we collect a few more requests. It’s also nice that people were willing to let others use their new ropes 🙂

My student conference in Philly was amazing! The 5 students were perfect! The competition was fierce, however, it served as a dose of the real world. You know that commitment and sweat equity is the key to staying on top. It’s important to share and teach that those who “commit the grit” will endure the inevitable setbacks that occur in any long-term undertaking. It was fitting that the last stop on our tour were the Rocky steps and the statue; a symbol of grittyness!!

Here’s a slide show of pics as we’re sprinting up the steps in the cold, misty rain . . . but we loved it!

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Renegade Playground Challenge is June 9

We have quite a crew going. Not too late to register! http://www.renegadeplayground.com/ Here’s a few pics of our own little playground challenge. My favorite is Dana. It looks like she’s done this before 🙂

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May 1st is Tuesday: Join the Challenge

We all love challenges. We did push-ups in January, healthy recipe sharing in March, now let’s see who’s up for this May Challenge!

Every day, 2x a day: push-ups to failure and 100 sit-ups. For example: you wake up and do push-ups to failure and roll on your back and pump out 100 sit-ups. In the evening, you again do push-ups to failure, then the 100 sit-ups (or you can do the 100 sit-ups first). Don’t break up the sit-ups throughout the day (such as 20 here and 20 there). This should take 5-10 minutes each time, so 10-20 minutes out of your day . . . no biggie! Tracking?? All I want to know is your push-up number on day 1 and then on 31. For example: you did 23 modified the morning of May 1, then did 20 regular on May 31. Note: Sit-ups can be any way you like them!

Are you in?  If so, enter your name in this google spreadsheet.


Protein Bars


1 Cup Mixed Nuts + Seeds (I used linseed, sesame, pumpkin seed, slivered almonds + sunflower seed)
1/4 cup unsweetened shredded coconut

1/4 cup crunchy almond butter (although hazelnut, walnut and even pumpkin butters will work well too!)
1/4 cup coconut oil (check your local health food store)

1/4 cup almond meal ( or alternatively simply pulse approximately 1/4 cup of almonds until it creates a coarse flour)
1 1/2 tsp pure vanilla extract
1/2 tsp of raw organic manuka honey (although, this is really kind of optional because the egg will help hold the mixture together)
3/4 cup whey protein powder (or 90g) (I used PROGENEX)
1 large egg
1/2 teaspoon sea salt
1/2 cup dried goji berries
1/4 cup unsweetened coconut to sprinkle on top


  1. On a cookie sheet, toast nuts+seeds and shredded      coconut until golden brown. In order for them to cook evenly, you need to      shake up the tray at least once during cooking…trust us!
  2. Once toasted, pour mixture into a food processor and      pulse until nuts+seeds are chopped and the mixture becomes coarsely ground      (sort of the consistency of bread crumbs).
  3. In a mixing bowl, melt coconut oil and almond butter      (about 30 seconds). Remove from microwave and stir until smooth.
  4. Add vanilla extract, honey and sea salt. Mix      thoroughly.
  5. Fold in nut mixture, almond meal and protein powder      until mixed thoroughly.
  6. Add whole egg and mix thoroughly.
  7. Fold in goji berries.
  8. Press mixture into an 8 by 8 loaf pan (a modification      that we made to keep everything crisper and help the bars to hold      together).
  9. Cook in a preheated oven at 325 degrees for 10 minutes.
  10. Remove from oven, sprinkle a ¼ cup of shredded coconut      on top and place under broiler until top begins to brown.
  11. Let cool for 10-15 minutes. Cut into 12 pieces/bars.
  12. Enjoy or stack on wax paper/parchment and store in an      airtight container.

Nutrition Information:

Nutrition for 1/12 of the batch. Nutritional breakdown courtesy of FitDay.com:

Calories: 184

Fat: 14.0 grams

Carbohydrates: 6.0 grams

Protein: 12.6 grams


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