Week of February 3, 2013

Don’t forget there are many options to get your boot camp fix:

  • Monday & Thursday in Fairfax at the school at 7pm
  • Tuesday in Essex Jct. at Maple St. Rec. Department at 6:30pm
  • Saturday in Essex Jct. at the Aspire Studio at 7am
  • Saturday in Fairfax at the school at 8am

Week in Review–Boy, there’s a lot to say

While I was in South Carolina for an education conference . . . the L.S.D. gang held down the fort, or should I say, shook the fort 🙂 We realize that class size is growing rapidly and will keep mindful of start and end time, plus mindful of workouts that accommodate larger crowds. Thank you for suffering with us!


“Monday Night we had 19 brave souls who came out in the slippery snow storm to workout together. We did a circuit work-out where first we targeted legs and Jumping_Jehosephat!arms, then moved on to target our abs.  We learned a really cool new move called the Hollow Rock Hold – Jim was my lovely assistant in the demonstration – and it’s a killer targeted move that engages your entire core.  The ab circuit was such a hit, we did it again!  It always makes me smile to see how you help and encourage each other through the class – you guys are so awesome!.  I also love hearing you share work-out/nutrition tips with each other as you moved through the circuit.  We have that common goal of being fitter, eating better and living well, and we got that much closer to the goal on Monday night – kudos to you all!” — Lisa Schukei

“On Thursday, we started off with lunging warm-up, then went up and down the ladder over 500 times. We welcomed back Chris. Everyone shared how they completed their January push-up challenge. Lisa S. completed her 5,000 push-up at Thursday’s class. That Callie-girl is just like her mom, Bonnie-Robin . . . we love her! We finished 7 minutes over, so next time we’ll be done right at 8pm so everyone can get home to eat their pizza!” — Paula Coli

Saturday, well what can I say, was my way of working out my energy from 4-straight days of sitting at a conference. The vibe in the room was strong, the sweat was dripping, the cussing was flying, the grunts were deep, and Amber, oh Amber, you were on FIRE! You love those football drills, plus you’ve mastered the smack your body to the ground and pop-up back up technique! Sister and brother, Heather and Patrick (yes, Barb S., your cousins were there and you were not), Alice and Amy B.’s husband joined our crazy bunch for the first time.


Tuesday was led by Kris. From what I heard, a few more new-comers joined the class. The class is held at Maple St. Park building, where we can use some fitness equipment from the Albert D. Lawton school. Just wait until spring comes and we can use that pump-track, playground and trails!!

“Our little Essex Saturday boot camp exploded this week with 14 people walking through the door. What fun we had. 4 of our new-comers were Fleet Feet Frosty Turtles trying to get an extra point before their challenge ended. 2 of our session campers brought friends, so now they get to be in the drawing for March. There was a lot of sweat and smiles in the room. I hope we see all of these folks again next week.” — Kris Gleason

Ground Hog Day

Hurray for us! An early spring is on the way, according to groundhog “Punxsutawney Phil.” Looking forward to our sprints uphill next to the school.

History of Ground Hog Day (there are many variations):

PHOTO: An early spring is on the way, according to groundhog "Punxsutawney Phil."When the Pennsylvania groundhog emerged from his dwelling at Gobbler's Knob on Feb 2, 2013, he did not see his shadow.

“Pennsylvania’s earliest settlers were Germans and they found groundhogs to in profusion in many parts of the state. They determined that the groundhog, resembling the European hedgehog, was a most intelligent and sensible animal and therefore decided that if the sun did appear on February 2nd, so wise an animal as the groundhog would see its shadow and hurry back into its underground home for another six weeks of winter.” http://www.groundhog.org/groundhog-day/history/

Do You Have the Grit?

As humans, we want to see changes (quickly). When the change doesn’t happen we either give-up or gather our grit and grind it out (because there is light at the end of the tunnel).

This article is a must read for everyone. In fact, “in a world of instant gratification, grit may yield the biggest payoff of all.”

Here’s another excerpt: “. . . researchers find that the gritty are more likely to achieve success in school, work and other pursuits—perhaps because their passion and commitment help them endure the inevitable setbacks that occur in any long-term undertaking.”

And another, “. . . grit—the determination to accomplish an ambitious, long-term goal despite the inevitable obstacles. Grit clearly resides in the same psychological neighborhood as motivation and self-discipline.”

This article applies to several instances in life, not just weight loss and movement. Please read it, share it with others and COMMIT THE GRIT!


The Challenge Update

Life is full of challenges, ones that we choose and those that we don’t. Many of you chose the push-up challenge. Plus, there’s a large group who joined either the 50 or 100 Day Challenge. Then some people are doing a quick burpee challenge in February.

50/100 Day Challenge

The next meeting is Wednesday, February 6 at BFA-Fairfax from 6-8pm. Classroom to be announced. Everyone is working so incredibly hard at making better choices for themselves and their family, plus finding the time to move more vigorously. Congratulate yourselves on committing the grit!!

Push-Up Challenge

The push-up challenge finished for the month of January with many of you reaching your goal of 5,000. Some of you were doing them in the bathroom (that’s me), at your place of work (me too) and in your kitchen preparing meals (yes, me). You should be proud for stepping up to the plate and accepting the challenge even if you didn’t reach your goal. Just think about the millions of people who missed out on even trying! So stand tall and pick another challenge/goal. “If you want to live a happy life, tie it to a goal, not to people or things.” –Einstein

Congratulations to those who participated. Here’s the spreadsheet: https://docs.google.com/spreadsheet/ccc?key=0AvK-bb5j5SjndGZEcUZkWjIxYXFmWWpmeHVFQ0t3U3c

Last year, many of us participated in a nation-wide push-up challenge for the Children’s Cancer Network, where you chose to perform 5,000 or 10,000 push-ups in one month. You do the math as to how many you need to do each day :-)

If you do the push-up challenge, you have the option of collecting pledges and/or donating any amount to the American Cancer Society’s Relay for Life. A Challenge is not meant to be easy, nor is battling Cancer!!

Hre’s a link to the Boot Cancer Team: http://main.acsevents.org/site/TR?fr_id=52070&pg=team&team_id=1314919

Remember, you have the option of doing only the Challenge to prove that you can just plain ole attack a challenge; a commitment to the Relay for Life is not required, nor will you be asked if you’re donating or collecting pledges.

February’s Burpee Challenge

This Challenge, all of you can do (it’s a short month!): Do one on Feb 1, two on Feb 2, and so on… until you reach 28 on the last day of the month. No problem!

What’s a Burpee?
A burpee is like a pushup on a sugar high.

•Start in a low squat, hands flat on the floor in front of you.
•Jump (or walk) your feet back so that you’re in a high push-up position.
•Complete a full push-up.(optional)
•Jump (or walk) feet back to the starting squat position.
•Spring up off the ground and clap your hands over your head.

What’s not to love about a burpee? It’s an awesome all over body move and fat burner!!

Veggie Recipes

Spinach Balls

  • Frozen chopped spinach, 20 oz
  • Almond meal, 1 1/2 cups
  • Parmesan cheese, 1/2 cup
  • Onion, 1 minced
  • Eggs, 4
  • Ghee or grass-fed butter , ½ cup melted
  • Salt, ½ teaspoon
  • Pepper, 1/4 teaspoon

*Defrost spinach. You can do this by leaving it out or putting it in the microwave.
*Drain all water from spinach. This is a very important step. If the spinach is not dry, the spinach balls will be soggy and not very good. Work in small batches, using your hands to squeeze out water. Then, do it again.
*Whisk the eggs and add to the spinach.
*Put remaining ingredients in a bowl and mix well using a fork to break up clumps of spinach.
*Using your hands, form mixture into 1” balls. Place on baking tray.
*Bake at 350 degrees for 25 minutes.


Roasted Cauliflower Carrot Puree

  • 1 medium head cauliflower, cut into florets
  • 6 Medium carrots, cut in half lengthwise and then into 1″ pieces
  • 1 small onion, sliced
  • 5 cloves of garlic, with skin removed
  • 4 tablespoons coconut oil
  • 3 tablespoons butter, from grass fed cows
  • salt and pepper to taste

Preheat oven to 425 degrees. Spread carrots, cauliflower, onion, and garlic on baking sheet. Dot coconut oil over the vegetables. Bake for 40 minutes. Put the veggies into a food processor or blender. Add butter and blend until smooth. Add salt and pepper to taste.


Upcoming Events

2nd Annual Run for Chocolate in Fairfax, VT

Come join us for the 2nd annual run to chocolate! Run 2 miles and we give you chocolate! $10 for Adults, $5 for senior and students $8 with discount pass (available for attending our fitness classes) or$8 if you bring a chocolate treat to share!

Location: BFA Fairfax School (enter through high school for registration)


Brian Bill Memorial Challenge

Sunday, February 17, there’s a 5+ mile military obstacle course challenge to be held on Paine Mountain and Norwich University campus.

Celebrate Brian, a fallen U.S. Navy Seal and support a scholarship held in his name. Challenge yourself with 30 obstacles to negotiate in this very worthy and exciting event.

Brian R. Bill was born 23 AUG 1979 in Stanford, CT. He was an Eagle Scout and loved the outdoors. He graduated from Norwich University in 2001 with a Bachelor’s of Science in Electrical Engineering. Upon graduation, Brian enlisted in the United States Navy. In 2003, he was designated as a SEAL. He achieved the rank of Chief Petty Officer. His awards include three Bronze Stars with Valor, a fourth Bronze Star Medal with Valor awarded posthumously. Chief Petty Officer Brian Bill was killed in action on 6 AUG 2011 while assigned to Naval Special Warfare Development Group (DEVGRU) he deployed to Wardak Province located in eastern Afghanistan.



Boot Camp Booty

Congratulations to Jody Brouillette! She was randomly picked as January’s winner of some boot camp booty. She’s the proud owner of an ALL DAY LIFT TICKET AT SMUGGLER’S NOTCH. How it works, is the more new boot campers you bring (drag) to boot camp, the more times your name is placed in the box for a monthly random drawing. Next prize is a . . . .well you’ll just to wait and see! Thanks for sharing the pain with your friends and family.


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