Week of January 19, 2014

Boot Camp with L.S.D. Schedule

Fairfax Classes: Monday & Thursday Evenings from 7:00-8:00pm (changes back to 6:30-7:30 pm after basketball season–end of February). Saturday mornings at 8am. All located at the BFA-Fairfax School

Cambridge/Jeffersonville Classes: Wednesday evenings from 6:30-7:30pm.  Located at the Cambridge Elementary School.

Highlights from this past week . . .

Boot camp girls… look at that tongue. .. there were many of us with our tongues hanging out this am

A mixed bag tonight. .. just like the weather. .. jump rope, rags, bands, and burpees… Oh the burpees. 30 crazy ppl smiling. ..couples, mother-daughters, best friends. ..a melting pot of movers!!!

Working it at Cambridge Elementary School in Jeffersonville.

All workouts can be modified to your fitness and mobility level . . . for instance to modify in one direction, you can reduce the number of repetitions . . . in the other direction, you can add explosive moves.

If you look carefully you’ll see an old friend in the corner….see her???

Upcoming Events: Dedicated to this Year’s Theme of Push Yourself

Almost time for the annual push-up Challenge in February. Start thinking if you’re up for the 5,000 or 10,000 in one month. Push-ups exercise work on your fingers, forearms, hands, biceps, traps, shoulders, triceps, upper back, lower back, abs, glutes, quads, hamstrings, calf as well as feet. In a few weeks, I’ll be sending a sign-up sheet to make it more formal. What will it be? 5,000 or 10,000?

Feb. 15: Run to Chocolate in Fairfax. http://www.fairfaxrecreation.com/annual.html

Feb. 22: Brian Bill Memorial Challenge in Northfield, VT. http://www.active.com/northfield-vt/running/trail-heads/brian-r-bill-memorial-challenge-2014. Our team is currently: Callie, Jess, Lisa D., Lisa S., Sam G. . . . who else?? It’s definitely a fun, do-able race for a great cause!

News from Authority Nutrition

I really enjoy his site. Here’s an excerpt about processed foods. Have you had an Atkins Bar lately? (http://authoritynutrition.com/)

“If you look at the ingredients label for a processed, packaged food, chances are that you won’t have a clue what some of the ingredients are.

That’s because many of the ingredients in there aren’t actual food… they are artificial chemicals that are added for various purposes.

This is an example of a processed food, an Atkins Advantage bar, which is actually marketed as a low-carb friendly health food.

Atkins Advantage, Ingredients List

I don’t know what this is, but it most certainly isn’t food.

Highly processed foods often contain:

  • Preservatives: Chemicals that prevent the food from rotting.
  • Colorants: Chemicals that are used to give the food a specific color.
  • Flavor: Chemicals that give the food a particular flavor.
  • Texturants: Chemicals that give a particular texture.

Keep in mind that processed foods can contain dozens of additional chemicals that aren’t even listed on the label.

For example, “artificial flavor” is a proprietary blend. Manufacturers don’t have to disclose exactly what it means and it is usually a combination of chemicals.

For this reason, if you see “artificial flavor” on an ingredients list, it could mean that there are 10 or more additional chemicals that are blended in to give a specific flavor.

Of course, most of these chemicals have allegedly been tested for safety. But given that the regulatory authorities still think that sugar and vegetable oils are safe, I personally take their “stamp of approval” with a grain of salt.”

Smoothies in the Winter? Of course!

Over 500 ideas on this website: http://www.smoothieweb.com/
Not all of the smoothies on this site are the best for you. Look at the nutrition information listed. However, there are many that are also perfect for kids (they won’t even taste the spinach or avocado).

Winter Smoothie for Good Health Recipe


  • 1/2 cup frozen blueberrieswinter-smoothie-good-health
  • 1/2 avocado
  • 1/2 small frozen banana
  • 1 handful baby spinach (or kale)
  • 2 cups  water
  • 1 tbsp cocoa powder
  • 1 tbsp raw honey
  • Pinch of cayenne

Nutritional Facts Per Serving (2 Servings):

  • Calories: 188
  • Fat: 10.5g
  • Carbohydrates: 23.2
  • Fiber: 6.3g
  • Sugars: 16.2g
  • Protein: 2.5g
  • Vitamin A: 34%
  • Vitamin C: 26%
  • Calcium: 4%
  • Iron: 8%

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