Week of June 17

Week in Review

See you on the usual Monday and Thursday evenings at 6:30pm. Don’t forget to join us at 5:45 am on Wednesday’s this summer. Not too late at all to reap the benefits of the $100 Summer Special…includes both evening and the early am Wednesday classes. 100 Day Challengers receive a discount of 10%!

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The last few weeks were full of hills, rain and hills. Summer boot camp started last Wendesday at 5:45am in the heavy rain. . . we hard a big group considering the weather. It stopped raining with 15 minutes left. Last Tuesday, Gail McKenzie was a guest instructor since I had to be in three places at once. She did a great job at leading the class inside the scool. Thursday, Buyer’s Digest for Franklin county dropped by to snap photos of us in action. Let me know when you see it.

St. Albans Messenger is a huge supporter of community fitness. To share the fitness opportunities with their readership, they sent us Ian. Ian is a young journalist with minimal boot camp experience. Attached is the newspaper article that captures Ian’s first boot camp rodeo.

Renegade Playground Challenge

in Stratton Mountain Vermont

Last weekend was a memorable one for many of us. We ascended and descended Stratton Mountain for the Renegade Playground Challenge. It was a 5k mud, obstacle race with hanging tires, monkey bars, tunnels, slides, snow mountains, verticle walls, water, rope wall, cargo net, lots o’ mud and the finale is running through a bus and jumping into a mud pit!

This idea was first raised by Betty Benson back in the spring. Momentum built to a team of 13. Participants were Cindy C., Karen G., Amber Walsh and her boyfriend Adam, Kevin Green, Paula and Louie C., Laura Gorsky, Robin Chapman, Shelly Pottala, her son Lafe and her Norweigen son, Frod.

Paula M. got everyone excited when she posted the tie-dyed and spray painted sign that said Boot Camp with LSD in Fairfax, VT. Then her and Karen Gonyeau came to the Challenge armed with cameras and their huge banner. We proudly diplayed the banner and captured wonderful team shots.  Thank you Paula and Karen for supporting everyone and taking amazing photos.

When you do a challenge like this, you peel off a dead layer to expose a fresh, new outlook. A new outlook to how you live and interact with everything and everyone around us. We don’t all have to do these type of challenges, however, I believe that it’s our best interest to stretch and take risks . . . . you’ll love how it feels!!

Here’s a video that captures the Boot Campers in action. http://youtu.be/lOghP5j36Dc

Fresh Recipes:

Summer Zucchini Bites


  • 1 Tbsp butter, for greasing pans
  • 2 large eggs
  • 2 cups grated zucchini (1 medium to large zucchini)
  • 1/2 yellow onion, finely chopped
  • 1/2 cup coarsely grated cheddar cheese (2 ounces)
  • 1/2 cup plain breadcrumbs
  • 1/2 cup finely chopped fresh parsley
  • 1/2 tsp kosher salt
  • Pinch of freshly ground pepper

Pre-heat oven to 400 F. Coat mini-muffin pan with butter.

In a large bowl, lightly beat the eggs with a whisk. Add the zucchini, onion, cheese, breadcrumbs, parsley, salt, and pepper and fold mixture together using a rubber spatula or wooden spoon. The batter will be sticky and a little loose.

With your hands or a melon baller, fill each muffin cup just to the top, using about 1 tablespoon of the mixture.

Bake the bites for 15 to 18 minutes, or until the tops are browned and set. The centers of the bites should no longer jiggle when the pan is shaken. Allow the bites to cool in the pan for about 10 minutes, then carefully transfer the bites to a wire rack to cool completely.

Makes 24 bites.


Homemade Chocolate Chip Brownie Lärabar with Coconut

I’m a huge fan of Lärabars.  I’m a huge fan of chocolate.  So it was a pretty safe bet that I’d probably love the Chocolate Chip Brownie flavor that came out last year.  I generally stock up on Lärabars when the local health food store has them on sale, but they never discount the Chocolate or Jocalat flavors.  And well, $2.00 per bar seems a little steep.
Taking a quick glance at the ingredients, it seemed like it would be easy enough to recreate…and it was. These delivered intense chocolate flavor with no added sugar.  The best part?  They only took a couple minutes to make start to finish.  For you coconut lovers out there, definitely add some dried, unsweetened coconut into the mix as well- I think you’ll really like it.

Homemade Chocolate Chip Brownie Lärabar with Coconut, Adapted from several sources, including The Whole Life Nutrition Cookbook and Chocolate Covered Katie’s Fudge Babies
* 1/2 cup almonds* * 1/2 cup roughly chopped walnuts * 1 1/3 cups pitted dates * 4 Tablespoons cocoa powder * 1 teaspoon vanilla extract * 1/4 cup chocolate chips (optional) * 1/2 cup dried, unsweetened coconut (optional)
Process the almonds,walnuts, dates, cocoa powder, vanilla extract and coconut, if using, in a food processor or high speed blender (if using a blender you’ll probably need to use the tamper).  If you’d like these extra chocolately, you can also process with the chocolate chips, or chop the chocolate into small pieces and manually mix it in.
Roll the mixture into small balls and enjoy!
Note: you can also use all almonds or all walnuts in this recipe, but the original Lärabar uses both.

Video Not for the Faint at Heart

Human Artery with Fatty Deposits

But if you know of someone who still smokes, and/or making poor food choices and/or living a sedentary lifestyle, show them this video. It was banned from the UK after the public said it was too graphic . . . you decide!    http://youtu.be/m7M45-cnXq8

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