Week of April 27, 2014

It’s been a few weeks since I’ve released a post. Since then we’ve been moving a lot more outdoors. During the weekdays, we’ll be outside unless there’s poor weather. We’ll move outside on Saturdays when the mornings warm-up.

Also, we started the Sunday Fun Run/Walks at 3pm. Meet at the brick church in Fairfax (up from Foothills Bakery). Walk/run the Egg Run 5/10k.  Just meet up on Sundays and head out at 3 and return when you want to!

Our Callie is Heading Out 😦

Yes, Callie Chapman, our little fire-cracker, engineer, personal trainer Callie is headed to a new state to start a new adventure. It’s a great time in her life to spread her wings and explore. She’s going to Lake Placid and will be working at a resort where she will start her own fitness business. I hope she’ll stop in when she visits her family. Callie, you’re a bright star with many wonderful adventures ahead. Thank you for becoming a part of the boot camp family. You’re the best! We love you!

Schedule is Still the Same

Fairfax Classes Located at the BFA-Fairfax School; Monday & Thursday Evenings from 6:30-7:30pm and Saturday mornings at 8am.

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

Supporting a Fellow Boot Camper

Michelle Noble, one of the original Fairfax boot campers recently lost her 22 yr old son (3 weeks earlier she lost her mother). Today the funeral services for her son Justin are happening in New York. Our heart goes out to you Michelle. We won’t let you go it alone. You’ll always have your boot camp family!!!

If you’re interested in being part of a Care Circle for their family, please email me at lsdbootcamp@gmail.com.

A Care Circle helps to free up time for the family to heal by helping with routine chores; they maintain and strengthen relationships with friends by giving clear permission to those who might fear they are intruding or aren’t sure if they are close enough to offer sympathy; they provide a compassionate ear to the bereaved, they provide ongoing support long after the daily meals stopped coming, and they provide practical assistance such as:

  • Shop for groceries or run errands
  • Drop off a casserole or other type of food
  • Stay in his or her home to take phone calls and receive guests
  • Help with insurance forms or bills
  • Take care of housework, such as cleaning or laundry
  • Watch his or her children or pick them up from school
  • Drive him or her wherever he or she needs to go
  • Look after his or her pets
  • Go with them to a support group meeting
  • Accompany them on a walk
  • Take them to lunch or a movie
  • Share an enjoyable activity (game, puzzle, art project)

$100 Challenge Ends This Thursday

Yes, many of us will be losing $100. Some of you will be walking away with a boat load of money. Who will it be??? If you can’t make it Thursday, May 1, the only other day is Monday, April 28 (we don’t have access to the school’s scale on Saturday morning). For those of you who used Callie’s scale, it will be there Monday and Thursday.

Plantar Fasciitis

Source: http://www.webmd.com/a-to-z-guides/plantar-fasciitis-topic-overview

Plantar fasciitis (say “PLAN-ter fash-ee-EYE-tus”) is the most common cause of heel pain. The plantar fascia camera.gif is the flat band of tissue (ligament) that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and irritated (inflamed). Then your heel or the bottom of your foot hurts when you stand or walk.

Plantar fasciitis is common in middle-aged people. It also occurs in younger people who are on their feet a lot, like athletes or soldiers. It can happen in one foot or both feet.

Plantar fasciitis is caused by straining the ligament that supports your arch. Repeated strain can cause tiny tears in the ligament. These can lead to pain and swelling. This is more likely to happen if:

  • Your feet roll inward too much when you walk (excessive pronation camera.gif).
  • You have high arches or flat feet.
  • You walk, stand, or run for long periods of time, especially on hard surfaces.
  • You are overweight.
  • You wear shoes that don’t fit well or are worn out.
  • You have tight Achilles tendons or calf muscles.

Most people with plantar fasciitis have pain when they take their first steps after they get out of bed or sit for a long time. You may have less stiffness and pain after you take a few steps. But your foot may hurt more as the day goes on. It may hurt the most when you climb stairs or after you stand for a long time.

If you have foot pain at night, you may have a different problem, such as arthritis, or a nerve problem such as tarsal tunnel syndrome.

Your doctor will check your feet and watch you stand and walk. He or she will also ask questions about:

  • Your past health, including what illnesses or injuries you have had.
  • Your symptoms, such as where the pain is and what time of day your foot hurts most.
  • How active you are and what types of physical activity you do.

Your doctor may take an X-ray of your foot if he or she suspects a problem with the bones of your foot, such as a stress fracture.

No single treatment works best for everyone with plantar fasciitis. But there are many things you can try to help your foot get better:

  • Give your feet a rest. Cut back on activities that make your foot hurt. Try not to walk or run on hard surfaces.
  • To reduce pain and swelling, try putting ice on your heel. Or take an over-the-counter pain reliever like ibuprofen (such as Advil or Motrin), naproxen (such as Aleve), or aspirin.
  • Do toe stretches camera.gif, calf stretches camera.gif and towel stretches camera.gif several times a day, especially when you first get up in the morning. (For towel stretches, you pull on both ends of a rolled towel that you place under the ball of your foot.)
  • Get a new pair of shoes. Pick shoes with good arch support and a cushioned sole. Or try heel cups or shoe inserts (orthotics camera.gif). Use them in both shoes, even if only one foot hurts.

If these treatments do not help, your doctor may give you splints that you wear at night, shots of steroid medicine in your heel, or other treatments. You probably will not need surgery. Doctors only suggest it for people who still have pain after trying other treatments for 6 to 12 months.

Odd Smoothies, But They Taste Great!

Well, that’s what they say 🙂

Source: http://cartwheelingtara.blogspot.com/2010/06/5-smoothie-recipes-that-sound-weird-but.html

Sweet Tart Greenie
banana – 1 whole
vanilla soy protein powder – 1 scoop
avocado – 1/2 a large one
broccoli – a generous spring (about 4 inches high and 2 inches at the top). Break or chop it into smaller pieces
lime juice – roll it on the counter, chop it in half, and squeeze in juice of 1 entire lime
long English cucumber – about 5-6 inches, chopped coarsely
orange juice – about 1/2 cup. I just add enough so it tastes a bit sweeter and my blender doesn’t burn out.

This smoothie is pale green, with a grainy texture, and tastes both tart and sweet. It is very fresh, and will wake you up, but in a nice way.

Chocolate For Breakfast
kids and husbands like this one

vanilla soy powder – 1 scoop
baking cocoa – about 2/3 of a scoop (I used the scoop from the protein powder)
long English cucumber – about 6-7″, chopped coarsely
banana – 1 whole
vanilla soy milk – add enough to prevent blender burnout (maybe 1/2 or 3/4 cup)
cinnamon – about 1/3 to 1/2 tsp

The cinnamon adds a sweetness without sugar, and it’s a natural anti-inflammatory. The cocoa has all the goodness of chocolate, without the fat or sugar. So my mouth loves this chocolatey taste, my heart loves the antioxidants, and my knees love the anti-inflammatories. Consider switching banana for raspberries or pie cherries…or any fruit that tastes divine with chocolate.

Amber’s favourite – very raspberry-ey!

frozen raspberries – 1 to 1 1/2 cups
broccoli – a sprig (about 4 inches high and 2 inches at the top). Break or chop it into smaller pieces
vanilla protein powder – 1 scoop
vanilla soy milk – 3/4 cup (I really never measure…I just make sure the blender does not make horrible noises. And sometimes I eat my smoothie with a spoon)
orange juice – a good splash (about 2 tbl)

The strong raspberry flavour and grainy raspberry seeds hide the broccoli in this one, although it does smell slightly grassy. If raspberries weren’t so dang expensive, I’d make this one all the time.

Melon Delight
vanilla protein powder – 1 scoop
avocado – 1/2 a large one
peaches – 1/2 pint of home canned peaches (feel free to use 1 whole fresh peach, or a half can of no-sugar-added store-bought peaches)
melon – 1/4 of a medium-sized melon. I happened to find a Casaba melon in my local grocery, which was a bit like a honeydew. Cantaloupe would be good too.

smells nice, pale yellow-green colour, sweet and tasty
This was a big hit with my friend’s husband and 12 y/o son.

“Oh Hello! That’s Delicious!”
that’s what I said when I tasted this one  🙂

vanilla soy milk – about 1/3 cup
vanilla protein powder – 1 scoop
orange juice – 1/4 cup
peaches – 1/2 pint of home canned peaches (feel free to use 1 whole fresh peach, or a half can of no-sugar-added store-bought peaches)
long English cucumber – about 6″, chopped coarsely

my friend’s husband said:  “What did you put in this? Malibu Rum? It’s really good.”  Nope. No coconut or alcohol, although that might be a great idea… post-workout  😉


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