3 Boot Camps the Week of Thanksgiving
Since Fairfax classes can’t be held next week due to the school being closed, there are THREE classes next week in Essex Jct. at the Aspire Studio. Directions to Aspire: http://binged.it/PUMTJQ (next to JP’s Restaurant & Deli)
No Boot Camp Monday, Nov. 19
Tuesday, Nov. 20 at 6:45pm
Wednesday, Nov. 21 at 6:45pm
Saturday, Nov. 24 at 7:00am
Don’t forget to purchase your Winter Session pass for the Essex Location (there’s two boot camp classes a week–Tuesdays at 6:30pm and Saturdays at 7:00am). Contact the Essex Jct. Recreation and Parks at http://www.ejrp.org/
Week in Review
What’s not to love about a Tabata work-out? This 4-minute fitness technique delivers! Super high-intensity interval training is becoming more and more popular and it’s my (and Laura’s) favorite. We pushed ourselves to maximum effort for brief intervals
followed by a very short rest period and here are a few of the many the benefits we reaped from Monday night’s work out:
- Improved our muscle endurance
- Improved our cardio-endurance
- Raised our metabolism and heart rate in no time – let the fat-burning begin- woo hoo!.
Katie & Bill were back after a brief hiatus – and kicked it into high gear – well done you two! Our sweet Karen was making all kind of noises as she pushed herself to maximum effort – I thought she was Paula for a second :). Nice job everyone – I saw a whole lot of Tabata love on Monday night! — Lisa S.
I just want to say “Thank-you” to all you die hard boot campers who have made Boot camp w/ LSD such a success! I personally kept coming back in the beginning, pushing through the pain, because of all the wonderful people I met through this class. Everyone working hard with the same goal in mind, to get stronger, be healthier and to push ourselves beyond what we thought we were capable of! How everyone is so encouraging and supportive of each other. In the process of getting stronger,I have developed many lasting friendships with great people!… What can I say…. “We are awesome!”
I also want to remind everyone that as our “Thanks” to all of you who have shared your experience with your friends and talked them into joining us at boot camp, we will be entering your name in the monthly drawing for a special gift of thanks! Everyone that has been to class since Oct.1st, 2012 will have their name in the box. Your name will remain in the box for all the drawings, until it is pulled as the winner! Everytime you bring someone new to class we ask that you highlight your name in the sign in book that night, so that we know to add your name again and increase your chances of winning. Thank-you Deb P. for bringing Sherie! You’re in twice this month! Our first drawing will be Sun. Dec. 2nd. Good luck everyone!
We had an awesome turn out Thursday night! It’s so nice to have you back Nikki!! We missed you! You all did fantastic! It was a tough workout! Who would have guessed there were so many different ways to walk as we warmed up! I love working out station style! We had a med ball wall slam/ push up station. Jump rope station. A jump up wall tap/ mountain climber with rags station and last but not least the bear crawl/ duck walk station! We all finished up with some major
core work! I am so amazed how everyone took their punishment without too much whining! It is amazing how hard everyone pushes through the pain when the head chief’s in the building walking and working out amongst us!!
Oh yeah! hope to see some of you in Essex this week at the Aspire Studio: Tuesday 11/20, Wednesday 11/21 at 6:45pm and Saturday 11/24 at 7am…. Remember if you come workout, it means you can have more gravy on yer’ taters! Happy Thanksgiving everyone!
I am Thankful to know such a wonderful bunch!! –Paula C.
Our two pregnant & happy campers!
It was great to torture the Essex boot campers on Tuesday and Saturday. I finally met Kristin and was able to beat up Geoff, Lisa’s husband. Tuesday’s workout consisted of wall slams paired with push-ups–killer! Then kettlebell swings with jump squats–another killer! It was then topped with 2 minutes of jump roping. To package it up,
everyone lunged the perimeter of the large ADL gym with a medicine ball exteneded about their head. The dessert, was a medley of core movements. Still smiling at the end . . .Speaking of smiling, Saturday’s workout was another killer, but I’m sure the smiles were saying,”This is crazy, it hurts so much, but I love it!” We had 4 stations: agility ladder, mountain climber on rags, jump roping, and traveling push-ups. We each did 1 minute at all stations, then two minutes, then the insane 3 minute interval. We changed movements at the 4 stations and did the 1, 2, 3 again and finished with a medley of core movements. This morning I’m feeling my quads, hip-flexors, latissimus dorsi and core.
Boot Camp Buzz
Bring a Friend to Boot Camp:
1st drawing is Sunday, Dec. 2. Retro-active to October, everytime you bring (er, drag) an adult boot camper, your chances increase. The first drawing is scheduled for Sunday, December 2. Didn’t win? Don’t worry. All chances are
carried forward month-to-month.
Turkey Trot: The ever-popular Westford run took place this past Saturday. This year, we didn’t have too many boot campers enter; however, from what I heard Betty B. and Gigi C. completed the 10k . . . correct me if I’m wrong and let me know if other boot campers participated.
Boot Camp Birthday Dinner: We announced on Thursday that a dinner was being organized at El Zorros in Jeffersonville on Saturday night. It was a great turn out – 16 people laughed, celebrated birthdays and just enjoyed each other’s company. The birthdays were Paula C., Kelli L. and Tia R.
New, Simple Thanksgiving Dishes to Prepare & Share
Source: This site is packed full of amazing recipes. http://everydaypaleo.com/2010/11/15/thanksgiving-recipes-and-everyday-paleo-pumpkin-pie-cooking-demo/
Crab Stuffed Mushrooms
15 -20 white button mushrooms, wiped clean with a paper towel and stems and gills removed
2 cups cooked crab claw meat, canned or fresh and finely chopped (I used canned and it was surprisingly good!)
½ cup jarred roasted red peppers, finely diced
3 tablespoons minced chives
3 garlic cloves, minced
¼ teaspoon dried thyme
¼ teaspoon dried oregano
¼ cup paleo mayo (which is 1egg, 1 1/2 tbsp apple cider vinegar, pinch of sea salt, few shakes of cayenne pepper, 1 tsp yellow mustard, 1 cup olive oil)
black pepper to taste
Mix together the crab and all remaining ingredients. Stuff each mushroom with heaping tablespoons of the crab mixture. Bake on a baking sheet greased with olive oil for 15 minutes.
Prosciutto Wrapped Pears
½ red onion, very thinly sliced
1 package of prosciutto di parma
Baby Spinach leaves
1 tablespoon coconut oil
1/3 cup balsamic vinegar
Preheat oven to 400. Heat the coconut oil in a small skillet and sauté onions until they are carmelized. (onions should be brown but not burnt). Peel and slice the pears into thick slices. Top each pear with a little bit of carmalized onion and one spinach leaf, wrap tightly with a piece of prosciutto. Grease a baking sheet with a little bit of grassfed organic butter, and place the pears on the baking sheet. Bake for 8 minutes. While the pears are baking, add the balsamic to a small sauce pan, heat over medium low until the balsamic is reduced down to a syrup like consistency, stirring often. Drizzle a small amount of the balsamic reduction over the pears and serve.
1 lb mild Italian pork or chicken sausage, casing removed (I used chicken sausages from my local butcher)
4 ½ cups mushrooms, diced
1 medium yellow onion, diced
6 celery stalks, diced
4 carrots, diced
1/2 cup chicken broth
1 tablespoon diced fresh sage
½ tsp minced fresh thyme leaves
½ cup dried cherries, finely chopped
½ cup slivered almonds
½ tablespoon garlic powder
4 tablespoons olive oil
Sea salt and black pepper to taste
Preheat oven to 350. In a large soup pot, sauté onions in olive oil until translucent. Add the sausage and brown. Add the carrots, celery, mushrooms, chicken broth, cherries, almonds, sage, thyme, garlic powder, salt and pepper. Mix well, bring to a simmer, and cook for 5-10 minutes or until the veggies begin to absorb the chicken broth. Transfer to a large glass baking dish, cover tightly with aluminum foil and bake at 350 for 45 minutes.
5 large yams, peeled and cut into 2 inch rounds
2 small apples, peeled and cut into large chunks
1 teaspoon fresh grated ginger
1 tablespoon ground cinnamon
½ teaspoon ground nutmeg
¼ cup 100% pure maple syrup
4 tablespoons organic grassfed butter
1 cup chopped pecans
Cook the yams in a pressure cooker for 6-8 minutes. Using a slotted spoon, move the cooked yams to a large mixing bowl. To the yams, add the apples, butter, ginger, cinnamon, nutmeg, and maple syrup and mix well. Spread the yam mixture evenly into a 11×7 glass baking dish. Top with pecans and bake uncovered at 350 for 30-35 minutes.
Broccoli Cauliflower Casserole
2 ½ cups broccoli florets, finely chopped
1 ½ cups of cauliflower, finely chopped
1 shallot finely chopped
1/3 cup coconut milk
½ teaspoon black pepper
½ teaspoon sea salt
4 garlic cloves, minced
In a medium sized bowl, mix together the shallots, broccoli and cauliflower. In a small mixing bowl, whisk together the eggs, coconut milk, garlic, salt and pepper. Pour the egg/coconut milk mixture over the broccoli, cauliflower and shallots and mix well. Bake in an 11’ round glass baking dish, covered at 350 for 45 minutes.
4 cups fresh cranberries
1 cup water
1 cup unfiltered apple juice
Juice from 1 orange
1 teaspoon fresh grated ginger
½ tablespoon ground cinnamon
2 tablespoons raw organic honey (make it 4 tablespoons if you like a sweeter sauce)
In a large soup pot add the cranberries, water, apple juice, and orange juice and bring to a boil. Add the ginger, cinnamon, and honey and simmer, stirring often until the cranberries are broken down and the sauce becomes thick, about 10-15 minutes.