Category Archives: Performance Results

View the latest, as well as, year-end performance results by athlete.

Week of March 23, 2014

Boot Camp Dinner

It’s time to gather the troops at El Zorro’s. Perhaps this warm gathering will bring warm weather our way so we can start holding classes outside 🙂 Yes, you can bring your spouse, a friend, etc. More the merrier.

Classes are Hopping

It’s great to see old and new faces in both Jeffersonville and Fairfax. You realize

Quivering arms and numb legs. .. and we call this fun?

the importance of vigorous exercise. You’re bringing your friends, your kids,

your spouses . . . each of you is an ambassador to a lifestyle of movement and good food choices. Nice work!!

What were you doing this past Saturday morning? If all of us waited until we were in better shape to go to boot camp, I’d be working out by myself. Stop wishing, start doing! Come to boot camp on Saturdays at 8am in Fairfax.

Cambridge Elem boot camp this week. .. I think we all need a bubble bath after that. .. this is my son on his bday

Fabulous energy tonight, 26 strong! Happy Saint Patrick’s Day!

First Responder Course

Our resident First Responder, Dan Vanslette, wants to ensure that all of you receive this announcement.

“We are hosting a First responder course , this a great opportunity for anyone interested in the training or joining rescue. It is FREE to anyone that joins the squad. Otherwise the class price is  $200.00.”

EMR Class in Fairfax, VT, pending District and State approval.
Start Date: April 1, 2014
End Date: May 28, 2014
Psychomotor Exam Date: Either June in Burlington or elsewhere, or July in St. Albans. Left to student discretion.
Location: Fairfax EMS Building
Schedule: Tuesday and Wednesday nights, 1800-2100hrs, one to two Saturdays TBD from 0800 to 1400.
Cost: $200 not including textbook (book left to discretion of students – see syllabus). Written refund policy. See syllabus for payment schedule.
Course Instructor: Latimer Hoke, BS Ed. NR-AEMT
Link to Syllabus:

Interested parties may inquire at Ambulance/First Responder services are requested to send a list of potential students to Latimer Hoke at least one week before class begins. Registration paperwork to be completed on the first night of class.

Sap Run, March 29

Join us at the 3rd Annual Sap Run! Now being hosted by the Fairfax Parks and Recreation Department! It’s a 5K trail run around BFA Fairfax. Prizes will be awarded at each age level! Pancakes for all participants (free with registration)!

Proceeds benefit Fairfax Parks and Recreation Department and BFA Fairfax Softball

What: 3rd Annual Fairfax Sap Run (5K trail run)
Date: Saturday, March 29, 2014
Start Time: 10:00 AM
Location: BFA Fairfax, 75 Hunt Street, Fairfax, VT

Registration Deadline: Thursday, March 27, 2014 @ 3:00 AM
Register here:

$20 Adults (ages 18-69)
$10 Youth ages 7-17, and Seniors (age 70+)
$5 Youth ages 6 and under
$45 Family (parent(s)/guardian(s) and children under 18)

Check out pictures from our 2/15/14 Run to Chocolate to see how fun it can be to run in winter weather (although technically of course it will be spring by 3/29!):

Cambridge Rotary Presents . . .

The Cambridge Rotary works hard to give back to the community. Here’s a wonderful fundraiser happening in April. Fellow boot campers are rotary members and volunteers.

More Meal Ideas


Week of November 10, 2013

Kevin, we all wish you a speedy recovery! You’re a special part of our group; you’re such a good, good soul and when of us is injured, it effects us all. I hope you and Peg have room in your freezer!!! 

Continue reading

Week of Oct. 13, 2013


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

Cambridge/Jeffersonville Classes: Wednesday evenings from 6:30-7:30pm. Saturday at 8am is the only temporary class (ends Nov. 16) Located at the Cambridge Elementary School.


Well, I finally have a moment to relax by sipping my coffee and updating this blog. It’s 6am on a Saturday morning. All is quiet, boot camp is in a few hours. I love this time of day. . . errr, STOP. . . one of my kids just woke up, they never wake up this early. Oh well, onward . . .

If you’re a parent, like me, you’ve been feeling the schedule of shuttling children to places on time, making sure their uniforms are clean, and ensuring everyone’s eating well. For many of you, this crazy time should slow down for a bit since fall sports are wrapping up. Take advantage of this down time to collect yourself . . . reorganize, retool, refuel (it’s similar to preparing for battle, or a disaster . . . you need to be ready for the next wave of craziness).

As for meals, these two sites have been my go to lately, especially for freezer meal ideas: and

50 Day Challenge Update

The Challengers reached their half way mark. You are all working incredibly hard, sharing inspirational triumphs, swapping recipes and just plain ole feel better, stronger, energized, positive, clear headed, ready to handle almost anything. It’s amazing what good food and vigorous movement can do for us. I hope many of you have placed the Lamoille Obstacle Run on your calendar. This is a great goal to reach at the end of this Challenge. You can also volunteer. Here’s the site:

Boot Cancer Merged with Vermonster

My sister Rachel won the Recreational Division for Women. She was strong and steady. I held my own and did much better than I thought for not training too much. Here are two of the three workouts:

25 Hurdle Hops
20 Cleans (55/35)
15 Box Jumps (20″/16″)
10 Knee-ups
5 Dumbell Push-Press (25/15)
5 Dumbell Push-Press (25/15)
10 Knee-ups
15 Box Jumps (20″/16″)
20 Cleans (55/35)
25 Hurdle Hops
21 KB Goblet Squats (Men 16 kg / Women 10 kg. / Kids 6 kg.)
Hand-over-hand Sled Pull
15 Burpees to a Bumper Plate
Hand-over-hand Sled Pull
9 Tire Flip and Jumps
Hand-over-hand Sled Pull

Make this Your Next Goal: Lamoille Obstacle Run

This is a student-developed event, organized by the students at Green Mountain Technology & Career Center’s Business program.
It features a 5K run through a network of maintained trails. There will be several obstacles of mild to moderate difficulty based on brawn and brain. If any of these obstacles prove too difficult for any contestant or they choose to opt out of that obstacle, they will have to perform a stationary physical exercise.

This event will be for age groups 13 and over. All proceeds benefit the Make-A-Wish Foundation of Vermont.

Week of Sept. 22, 2013

New Class Added

Great news! Now on Saturdays there are two boot camps at 8 am. A new one in

Matt & Diana

Jeffersonville at Cambridge Elementary and of course, the Fairfax class. The Jeffersonville is temporary and will end mid-November.

Going forward all classes will start inside (due to lack of light).

Lastly, we’re going to miss a power couple . . . Matt and Diana. They’re moving away and they came to boot camp one last time. They’re the nicest people. Hope they return for a visit and of course, hit a boot camp class.

Boot Camp Challenges . . . What’s Next for You?

We know that Gianna and Eliza competed in this weekend’s Rockeater in NY. Sharon

Benchmarking Night in Jeffersonville. Go Curtis Go!!

and Patti completed a 1/2 marathon in NY and Ann C. competed in the Spartan. Did I miss anyone’s crazy activity this weekend? If so, message me. However, I don’t have pics, so ladies, please send me a few if you’d like so I can share you amazingness with everyone. Speaking of amazing, the following two events are happening. I Challenge you to do one or both of them. I know we’ll have a large group for the Lamoille Run, so if we do, I can have t-shirts made.

Two Worthy Challenges! 1. Oct. 6 is a fitness competition in Berlin (it’s basically boot camp on steroids . . . ) It’s Boot Cancer/Vermonster for the American Cancer Society. Adults $50.00 and kids are cheap. Everyone gets 3 workouts and gets to support the American Cancer Society! Many of you can do this. I am!!

Go to:

2. Nov. 9 is what many of you are waiting for . . . Lamoille Obstacle Run is a 5k course taking place on the beautiful trails at the Lamoille Union High School campus. There’s no mud, no water . . . obstacles are beginning to intermediate, trails are steep . . . Best of all it’s an event operated by my Business Students at Green Mt. Technology & Career Center and they set it up to support the Make-A-Wish Foundation of Vermont.
Want to Compete? Volunteer? Become a Sponsor? Go to this website:

Bring a Friend to Boot Camp–Winner

Thank-you everyone for making working out w/ LSD & Co. so much FUN! Continue to bring or drag new people into Boot Camp class to increase your chances of winning something special in our monthly drawing. Every time you bring someone new, your name will go in the drawing! We started off the drawing by  giving everyone a chance to win–there were 80 names in the box!

The August winner was . . . . Chelsea Metayer! Come on down to the Boot Camp with L.S.D. to claim your prize!!

50 Day Challenge Update

Spoke to a Challenger Saturday morning and she’s never felt better . . . in just one week! Another one said the swelling has already declined in her joints! You’re doing it! You need to move, move, move and prep your food. It’s a win, win!

Here’s a recap from Megan about last Tuesday’s nutrition seminar:

50 Shades of Pain Workout . . . Callie’s Debut!

“Last night was chock full of a lot of info, a lot of new things to think about and new approaches to nutrition to consider and start moving towards. For some of you these changes will be fairly easy and may not be too far from what you are currently doing while for others, this is brand new and thus a BIG change! We recognize the variety from which you all come and will do our best to work with you all where you are at.

No matter where you are coming from as a base, please do take the time to go over all the handouts you received last night. Read thru carefully. Here is a quick checklist of what you received to make sure you got them all: let me know if you are missing any of them:
  • The Dirty Dozen
  • The Nutrition Guidelines
  • First Steps…
  • Food Template
  • Diry Dozen checklist
  • Food Template checklist (protein/fat/veggies) for meals”

Keep up the good work! Commit the Grit!

‘Tis the Season for Apple Recipes

Apple Cinnamon Quinoa Bites

Go to:

Baked apples

Go to:

Go to:


Go to:

Week of August 4

Boot Camp Schedule

Just a reminder that classes in Jeffersonville are scheduled to be held year-round (not just for the summer). When the weather turns too cold and we run out of daylight, we’ll move into the Cambridge Elementary school.

There’s a request for another boot camp class in the Lamoille County area. We are looking into it and truly appreciate your interest and more importantly, we LOVE everyone’s enthusiasm and hunger for fun movement!! Thank you Lisa Schukei for leading the enthusiasm!!

Summer Special ended on Saturday, August 3. Thank you to those who signed on for the summer special and attended the 5:45am classes. A big thank you to Paula Coli who’s taught most of those classes. I know she absolutely loved that early morning class and will certainly miss it (hee hee 🙂

50 Day Challenge

Yes, this popular lifestyle Challenge is happening again. It will start in September, however the official dates will be released soon. What is the Challenge? Go to:

Bring a Buddy to Boot Camp Winners

Congratulations to Lisa Legge and Tamra Blaisdell. Their names were randomly pulled for the June and July drawing. Each time you bring a new person (over 18) to boot camp, you’re name is added to the monthly drawing. Hey girls, come to boot camp to claim your prizes!

Egg Run

Congratulations to all of the boot campers who participated in this year’s Egg Run in Fairfax. From what I know the following people participated: Cat, Anne, Sharon, Maria, Kevin, Lisa, Kathy, Kris, Jacki . . . anyone else? Also a shout out to Cat and Anne for doing boot camp in the morning before the race. Cat went on to run a 10k and Anne a 5k . . . this was after a grueling leg workout!

Events to Look Forward To

We are completely motivated by goals that are meaningful, by goals where there’s a pact between friends, by goals where a challenge is involved. Everyone at Boot Camp is encouraged and supported to set and share goals. Here are some great events for you and your friends to shoot for.

Latest Special from the Farm Store

Thank you Jennifer Bishop, owner of The Farm Store, for providing Boot Campers with specials on local products.

This week’s specials are $1.00 off the juice bag combos and $2.00 off side or salad combo bags. This special is good for 8/5 – 8/10.

Juicing needs to occur in moderation, or you’ll be consuming too many calories, too much sugar and not enough fiber. Also, remember to add veggies!!!

Make Your Own Salad Dressing–Ditch the Store Bought!

Wow, great recipes listed in this link . . . stay away from the store bought . . . Balsamic vinaigretteHidden Ranch–no more!! Go here:

Week of July 14, 2013


Reminder that the early morning class on Wednesdays in Fairfax at 5:45am will end on July 31, 2013. The Summer Special ends on August 3.

Congratulations to our fellow boot campers who ran in the dreaded Stowe 8 Miler today. Dreaded because it’s typically extremely hot. Those who participated were Lisa S., Kevin G., Jacki O, Kris G. and Sharon S. Sharon just recently joined us at the Jeffersonville boot camp.

As beautiful as ever, this eight mile single-loop course starts just off Mountain Road in the town of Stowe.  The course is rolling with some flat sections, all of which takes runners through the beautiful Vermont countryside and then through the heart of downtown Stowe.

Margaritas this Wednesday

This Wednesday, the gang at the Jeffersonville boot camp is headed to El Zorro’s to quench our thirst after a hot and sticky workout. We’re going to visit Jacki O. Since she can’t join us for Wednesday boot camp, we’ll visit her at El Zorro’s. I hope to enlist El Zorro’s as a local supporter of our boot camp gang.

Boot Camp Beat

Benchmarking in Jeffersonville

Jeffersonville Boot Campers benchmarked their push-ups, sit-ups and squats. Everyone was handed their own folder and they marked down their scores as a baseline. These movements will be benchmarked again in August. It’s fun to see how much the scores rise. There’s also other benchmarks that we’ll do, such as 100 meter run and specific workouts.

Checking in on our Callie
Hi Everyone!

Lisa asked me to write a small note about my surgery and recovery status.  On Monday (7/15) it will be three weeks since I had my compartment release surgery performed on all 8 compartments in my lower legs.  I am attending physical therapy two times a week and I am recovering comfortably at home.  Over the past week I’ve gained my mobility back and I’m now able to be out and about for a couple hours, can handle mild exercise and about 30 mins of walking the trails around our house.

For those of you interested here is a bit of a background on the condition:

After 5-6 years of feeling pain above my ankles during exercise, running and even walking I was finally diagnosed with compartment syndrome.  Compartment syndrome is rare condition where the fascia (tissue that houses the muscle) is too small to allow your muscles to expand during exercise or movement.  This causes elevated pressures within the compartments.  Because of the high pressures, the arteries in the compartments become constricted causing blood to pool in the muscles. In addition to elevated pressure during exercise, my condition was a bit worse, my fascia was so small that even at a pre exercise state my pressures were still very high. For reference a normal pre exercise pressure would be about 1-2 psi, my average was about 25 psi and an average post would range in the single digits while my average was 75 psi…  So to fix all that, the surgeon relieved the pressures in all 8 of my compartments by making incisions into my fascia so that it can regrow to the proper size.  The total recovery time until I am able to run full speed again and train is about 9 weeks and in a few more weeks I will hopefully be able to come back to boot camp and work out just with no running.  In the mean time my fascia is regrowing and I am babying these four lovely incisions of mine 🙂

Thank you all for your well wishes!  I’m hating not being at boot camp and can’t wait to come back.  I will hopefully being seeing you all soon!  Keep up all the hard work I’m seeing in Lisa’s Facebook pictures, miss you guys!

National Blueberry Month

Read some fun facts about these blue beauties!

July was proclaimed National Blueberry Month by the United States Department of Agriculture on May 8th, 1999. Blueberries are grown in 35 states in the US, and the United States produces over 90% of all of the blueberries in the world. They have been used in soups, stews and more, for centuries. According to Ark-LA-Tex, the Native Americans taught the pilgrims to use blueberries in many ways. Blueberries were dried in the sun and ground into a powder. The powder was used to make a pudding called Sautauthig, and it was used to season meat as a “spice rub.”

Out of 40 different fruits, juices and vegetables, the blueberry comes in with the highest antioxidant level, according to the North American Blueberry Council. Just three and a half ounces of blueberries are equivalent to over 1700 International Units of vitamin E.

Freezing Blueberries According to the North American Blueberry Council, you should not wash your blueberries before you freeze them. If you buy the berries in a pint box, simply wrap the box tightly in cellophane to make it airtight, or slip it into a resealable plastic bag (squeeze out as much air as possible). Then freeze. If you buy the berries in bulk, freeze them on a cookie sheet first and then transfer them into a freezer container. Keep frozen until ready to use.


Blueberry Recipes

Mint Blueberry Watermelon Salad
  • 2 cups watermelon cubed
  • 1 bunch mint, rough chopped
  • Juice of 1 lime
  • 1 tablespoon coconut oil
  • 1 cup blueberries
  • salt to taste
Blueberry Coconut Milk Smoothie

dairy-free, egg-free, nut-free


1 C frozen blueberries (we love Costco’s wild organic)

1 14 oz can full fat coconut milk (we like this brand)

2 bananas

14 ice cubes

More recipes can be found here:

Week of June 30

Boot Camp Schedule

Thursday, July 4th there is class at 7:30am in Fairfax. Many of you asked if we can still hold class. So the good news is you can get in an independence day workout.

  • Don’t forget that 5:45 am class on Wednesday continues throughout July.
  • It’s not too late to take advantage of the Summer Special
  • Check out Wednesday nights in Jeffersonville at Cambridge Elem @ 6:30pm

Photo: No we didn't do this...but we did do another kille-so-out- -of-breath-can't-complain, -sweat-running-in-my-eyes workout

Posted on my Facebook Page by a friend who LOVES Burpees!

Stress–Please Read Link Too

“No matter what diet you follow, how much you exercise and what supplements you take, if you’re not managing your stress you will still be at risk for modern degenerative conditions like heart disease, diabetes, hypothyroidism and autoimmunity.

I see this every day in my practice. I have a lot of patients that are following a “perfect” diet, and yet they are still sick. Stress is often the cause. (I’ll define stress more clearly in a moment.) Yet as pervasive as stress is, many people don’t do anything to mitigate its harmful effects. The truth is it’s a lot easier to make dietary changes and pop some pills (whether drugs or supplements) than it is to manage our stress. Stress management bumps us up against core patterns of belief and behavior that are difficult to change.

While I feel your pain, and still struggle with stress management myself, I’ve got to lay down some tough love here. If you’re not doing some form of regular stress management, you will sabotage all of your best efforts with diet, exercise and supplements. Stress management is absolutely crucial to optimal health and longevity. If most health conscious people spent even half the amount of time they spend focusing on nutrition and exercise on managing their stress, they’d be a lot better off.

Read how this source gives you some great ideas:

Don’t Drink Your Calories

What does that mean? Stay away from sugary drinks. They pack on the pounds like you’d never believe. You’re about to believe it though because you’re about to learn exactly how much sugar it takes to gain a pound and how much sugar is in your favorite drinks, which is contributing to weight gain.
3500 calories = 1 pound of fat
1 gram of sugar = 4 calories
875 grams of sugar = 1 pound of fatIf we take this information and look at our favorite sugary drinks it’s astounding how easily it is to consume empty calories.

Consider This…
A can of Coca Cola has 39 grams of sugar. While each gram of sugar equals 4 calories, the nutrition label on the can says it has 140 calories (they might use low calorie sugar). If you drink one can of Coke per day for a month, you would consume 4,200 empty calories and gain more than a pound of fat.

Now, if you drink two cans of Coke everyday for a month, you’d double that number to 8,400 calories and you would gain almost 2.5 pounds in two months time.

If you kept up the two cans of Coke everyday for a year, you’d consume 50,400 empty calories in a year and gain up to 14.5 pounds.

That’s just drinking a can of Coca Cola, which is 12 ounces. If you drink a bottle, which is 20 ounces, you’re looking at 65 grams of sugar and 240 calories for each bottle. If you drink one of those bottles each day for a month, you’re looking at 7,200 calories in a month and up to an extra 2 pounds of fat.

Then there’s Mountain Dew, which is notorious for having more sugar than other sodas. It has 77 grams of sugar and 290 calories in a 20-ounce bottle. Eleven bottles of Mountain Dew correlates to about one pound of pure, sugar-based fat.

Energy Drinks, Teas and Juices
If you think energy drinks are better for you than soda, think again. Rockstar has a whopping 62 grams of sugar in each 16 ounce can with 248 calories to boot. Red Bull has 27 grams of sugar in only 8.3 ounces with 108 calories.

Don’t be fooled with Vitamin Water either. The B-Relaxed Jackfruit and Guava Flavor variety has 13 grams of sugar with 50 calories in 8 ounces. The 20-ounce bottle has 33 grams with 125 calories.

Sobe Mango Melon has 29 grams with 120 calories in 8 ounces and 70 grams of sugar with 280 calories in 20 ounces. Yes, that’s more than soda! So let’s take a minute for this one. With Sobe, many people think they are doing something good for themselves by drinking juice. However, if you were to drink one of these every day for a month, you would consume 8,400 empty calories!  Just 13 bottles of Sobe equals one pound of pure fat.

Are you a fan of McDonald’s Sweet Tea? Lots of people opt for it instead of the soda because they think it’s the healthier choice. It’s not. Mickey D’s Sweet Tea has 69 grams of sugar and 280 calories in every large cup. In 13 trips to the Golden Arches you could potentially gain up to a pound of fat just from the drinks alone.

Taking the amount of calories from a sugary drink and multiplying it by the number of days you drink it gives you the amount of calories you’ll consume. Dividing those calories by 3,500 gives you the number of pounds you can expect to gain from them.