Category Archives: Workouts

New Year’s Schedule & Challenge Announced

New Year’s Schedule

YES!!!! Boot Camp tomorrow morning at 8am! First time, or every time, get up and come to BFA Fairfax. It doesn’t get easier, trust me! We’re releasing a January Challenge and then a February Challenge. The picture below will give you a hint of the January challenge. See you tomorrow, 12/27. I’ll be staying after if anyone wants to get in an extra workout/row.

Also, we’ll have class on Monday, December 29 at 7pm, no class on Thursday, January 1, then class on Saturday, January 3 at 8am.

January Challenge. Chance to Win a Top-of-the-Line Jump Rope

Oh, I know. We never feel the greatest this time of year. The guilt sets in, the dark sets in, and everything feels likes it’s setting (settling) in.

We’ve done this before. It’s simple! Commit to 100 push-ups a day for the entire push upmonth of January. That’s it! I don’t mean, grind out 100 push-ups at once. Break it up through out your day. In your bathroom before work, during work, at home, at your child’s practice. 100 a day is super easy! These are chest-to-the-ground push ups. Here’s a video link to give you some variety.

If you truly completed at least 100 per day every day in January, your name will jump ropebe entered into a drawing for a top-of-the-line jump rope custom made to your height and jumping ability.

If you’re in, click here: 

https://docs.google.com/spreadsheets/d/12ZrGp9_Q0RIIhdU14HwBqfXwjbMDCI6FAARwatBFMMM/edit?usp=sharing

Week of April 6, 2014

Sunday Runs Start Today!

Every Sunday for the month of April and May, plan to meet at the brick church in Fairfax (just up from Foothills bakery) at 3pm. Run/walk the Egg Run 5k, 10k or any k you’d like. Bring your children, dogs, your bike . . . See you later!

Plan to be Outside

Here’s the long range forecast . . . spring is here (I hope).

https://i0.wp.com/ftpcontent.worldnow.com/wcax/weather/weatherb.gif

Pose Running

Many of us are avid runners. Here’s some information on pose running, a technique that uses gravity to your advantage.

“Pose Method is a blend of using gravity through falling forward and shifting supports by “dropping the feet directly under the body as you move forward.” The changes of support are what Romanov characterizes as the different positions—or poses—that we move through in each cycle of running. Perhaps the most important thing for a beginner to understand when attempting to learn the Pose Method is that the number one consideration in moving swiftly and efficiently is that gravity is the one relentless force that influences all in terms of movement, and to run well your best bet is to use gravity as best you can as opposed to fighting it.”
Read more at http://running.competitor.com/2014/03/training/an-introduction-to-the-pose-method-of-running_65128#Uvq7ZgyAMAlzU2kf.99

Pose Method  as a blend of using gravity through falling forward and shifting supports by “dropping the feet directly under the body as you move forward.” The changes of support are what Romanov characterizes as the different positions—or poses—that we move through in each cycle of running. Perhaps the most important thing for a beginner to understand when attempting to learn the Pose Method is that the number one consideration in moving swiftly and efficiently is that gravity is the one relentless force that influences all in terms of movement, and to run well your best bet is to use gravity as best you can as opposed to fighting it.
Read more at http://running.competitor.com/2014/03/training/an-introduction-to-the-pose-method-of-running_65128#Uvq7ZgyAMAlzU2kf.99
Pose Method  as a blend of using gravity through falling forward and shifting supports by “dropping the feet directly under the body as you move forward.” The changes of support are what Romanov characterizes as the different positions—or poses—that we move through in each cycle of running. Perhaps the most important thing for a beginner to understand when attempting to learn the Pose Method is that the number one consideration in moving swiftly and efficiently is that gravity is the one relentless force that influences all in terms of movement, and to run well your best bet is to use gravity as best you can as opposed to fighting it.
Read more at http://running.competitor.com/2014/03/training/an-introduction-to-the-pose-method-of-running_65128#Uvq7ZgyAMAlzU2kf.99
Pose Method  as a blend of using gravity through falling forward and shifting supports by “dropping the feet directly under the body as you move forward.” The changes of support are what Romanov characterizes as the different positions—or poses—that we move through in each cycle of running. Perhaps the most important thing for a beginner to understand when attempting to learn the Pose Method is that the number one consideration in moving swiftly and efficiently is that gravity is the one relentless force that influences all in terms of movement, and to run well your best bet is to use gravity as best you can as opposed to fighting it.
Read more at http://running.competitor.com/2014/03/training/an-introduction-to-the-pose-method-of-running_65128#Uvq7ZgyAMAlzU2kf.99

Here’s another article: http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=14&ved=0CHMQFjAN&url=http%3A%2F%2Flibrary.crossfit.com%2Ffree%2Fpdf%2F64_07_PoseRun_Techniques.pdf&ei=jT5BU9qAO8fLsASA1ICYDg&usg=AFQjCNH5wmwtew7FofrDo7DFrfUd7dl9yg&bvm=bv.64125504,d.cWc&cad=rja

Vegetarian Recipes

Butternut Squash Latkes

  • 4 cups butternut squash, peeled and grated
  • 1 small onion, peeled and grated
  • 3 eggs, whisked
  • grapeseed oil or olive oil, for frying
  1. In a large bowl make latke batter by mixing together squash, onion butternut squash latkesand eggs
  2. Use your hands to form batter into 3 inch patties
  3. In a large skillet, heat oil
  4. Fry patties on each side over medium heat until golden brown and crispy
  5. Remove latkes from pan and place on a paper towel lined plate to drain excess oil
  6. Repeat Steps 2-4 until batter is used up
  7. Serve with applesauce, sour cream or yogurt
Two great sites:

http://onceamonthmeals.com/vegetarian-april-2014-menu/

http://www.elanaspantry.com/gluten-free-recipes/cooked-veggies/

 

 

Week of December 15, 2013

Latest Schedule Updates

Still waiting to hear when we can hold class during the holiday break. When I hear, I’ll send an email, post it on Facebook and post it here. If you’re not currently following this blog, please enter your email on the right to receive automatic updates.

Are you still booting it with a buddy?

Some of you have committed to stopping/starting something this month. Some of you even put yourself out there in public on this spreadsheet. Sometimes putting it out there makes you more accountable. Not too late! Get a buddy and work on something that you’ve been wanting to address, whether it’s stopping that one can of soda a day, it’s eating a protein-rich breakfast, it’s avoiding the craving for sugar at 2-3pm by bringing/carrying a protein-packed snack. Just grab a buddy and boot it!! What’s stopping you???

https://docs.google.com/spreadsheet/ccc?key=0AvK-bb5j5SjndFhxb0FoNWVJNFpiUkxXUUhOSUtnNFE&usp=sharing#gid=0

Are You Putting Yourself First?

Here’s a short write-up about the importance of carving out time for yourself. Stop waiting to see if there’s time left for you. After you take care of your children, spouse, work, housekeeping, etc., are you seeing if you have time left over for you? Too many times, you put yourself last and you don’t get to have your manicure, time to exercise without interruptions, relaxing time to read a book, or time with good friends. However, you make sure that everyone around is satisfied. STOP! You must place yourself first!! Read on . . . .http://www.greatlivingnow.com/2012/06/27/5-reasons-put-yourself-first/

Holiday Recipes

Coconut Macaroons: http://www.elanaspantry.com/paleo-coconut-macaroons/

  1. In a medium bowl, whisk together egg whites and honey with a forkpaleo coconut macaroons gluten-free dessert recipe
  2. Briefly whisk in salt, then stir in coconut flakes
  3. Place bowl in fridge to chill for ½ hour
  4. Fill a 2 tablespoon scoop with batter, so it’s heaping full
  5. Using your hand, firmly pack batter into scoop so it is level
  6. Release batter onto a parchment paper lined baking sheet
  7. Bake at 350° for 10-12 minutes, until macaroons are golden brown
  8. Cool for 1 hour and serve

 Double Chocolate Mocha Biscotti

  1. In a food processor, combine almond flour, cacao powder, arrowroot powder, ground coffee, salt and baking soda
  2. Pulse until ingredients are well combineddouble-chocolate-mocha-biscotti-dsc_9531
  3. Pulse in agave nectar until the dough forms a ball
  4. Remove dough from food processor and work in dark chocolate with your hands
  5. Form dough into 2 logs on a parchment paper lined baking sheet
  6. Bake at 325° for 25 minutes, then remove from oven and cool for 1 hour
  7. Cut the logs into ½ inch slices on the diagonal with a very sharp knife
  8. Spread slices out on a baking sheet and bake at 300° for 12-15 minutes
  9. Remove from oven and allow to cool, set, and become crispy

Don’t Forget Your Green Veggies!!

Green Bean Salad: This green bean salad is packed full of the tastes of mushrooms, red onion, garlic and green beans.Top 10 Green Vegetable Recipes

Green Pea Stew: This stew begins with a homemade sauce and is easiest to eat in wide, rimmed bowls.

Stuffed Green Peppers: This simple recipe is quick, easy and healthy! It’s also meat-free.

Green Tomato Pie: I originally found the recipe for Green Tomato Pie in an old cookbook my  grandmother had. It makes a great brunch addition or a light lunch  entrée. Some people even like it for dessert.

Green Asparagus Casserole: For variations on this dish, add green peas, cooked cubed celery or  hard-cooked egg slices. Also, it may be used as an entree if the white  meat of chicken is put on the bottom of the casserole.

Wilted Greens and Pine Nuts: Pine nuts make any dish look elegant and taste fantastic. Toast the nuts first for an especially nutty flavor!

Collard Green with Onions and Bacon: These dark, leafy greens are high in fiber and are very common in Southern cooking. Very tasty with a little bit of spice.

Red Potato and Green Pea Salad: This pretty green and red salad is a great addition to a summer picnic.

Green Bean and Spinach Salad: Make this green bean and spinach salad the night before for best results. It’s a great dish to share with friends and family at all your summer parties, events, and picnics.

Veggie Bean Dip: This white bean dip is bursting with garden bounty.

8 Minute Ab Workout—Too Much Sitting in Our Lives

Here’s the 8 Min Ab workout video as promised. Thanks to my daughter who’s the videographer in the family. Many of you have committed to doing this each day in the month of Dec. Heck, why not each day? What’s 8 mins out of your day? Remember, there’s always modifications, just ask us.
This is a fun, quick workout, but core movements should primarily be total body movements/functional movements, not hundreds of crunches.
Happy Holidays!
***************************************************************************************
Here’s some good advice from Mark’s Daily Apple: “Core strength – everyone is talking about it. Core is just a buzz word for  your midsection, and it’s very important to maximize your core health. A   healthy, strong core is the “core” of good health.A few key steps:

– You must shed that spare tire to naturally improve core health (cut out  that sugar, folks).

– Get both resistance and aerobic activity several times a week.

– Do one or two torso-focused exercise sessions a week. The midsection  doesn’t need much time: 10 or 15 minutes is enough.

– Maintain good posture.

– Implement some stretching and balance exercises into your workouts.

Trainer Russ Suchala and I were discussing this “core” topic the  other day – here’s why you must take care of your core if you  want good health:

“Training your core will result in tremendous benefits in a relatively short  amount of time. This is because a strong core improves your posture, decreases  your chance of injury, increases your power and functionality, and gives you a  great-looking lean midsection.

Core training is rapidly gaining popularity for one specific reason: sitting  leads to a weak core. Sitting? Yep, sitting.

Think about your typical work day. If you are like most people then your day starts with a 30-60 minute drive to work, followed by 8 hours at your desk and  then another 30-60 minute drive home. That’s a lot of sitting. And it all adds  up to one thing: a weak core.

The muscles that make up the core play a unique role since they provide  stabilization for your entire body.

Core training seeks to strengthen the muscles of your abdominal and lower  back using coordinated movement. A strong focus is put on contracting your  abdominal muscles by pulling your belly button in toward your spine throughout  the exercises to ensure that your core muscles are engaged.

Unfortunately many ailments stem from having weak core muscles. You may be  personally acquainted with the most common ailment…lower back pain. Other  problems include poor posture, being injury prone, having minimal strength and  (drum roll please) a bulging waistline.

Alleviating persistent back pain is one of the most welcomed benefits of a  strong core. An increase in strength and protection from injury are also nice,  and who doesn’t love to lose inches from their waist as a result of tightened  muscle?

Everyday motions such as lifting, squatting, reaching, twisting and bending  will become less challenging after strengthening your core. While you may not  immediately see the value in this, remember that it is better to be safe than  sorry – who really wants to throw out their back while taking out the  trash?”

Thanks, Russ. Apples, stick around for more fitness tips in future posts. It  doesn’t take much to improve your health and physique – just commitment to  action. As I always say, putting on the sneakers is 90% of the  battle.”

Read more: http://www.marksdailyapple.com/core/#ixzz2mvDbYgGE

Week of August 18, 2013

Trail Running

At 7:15am before the 8am boot camp class on Saturdays, meet up at the gazebo in Fairfax at the school for a leisure trail run. They’re well maintained and a great way to jump start your weekend. We’ll be doing this every Saturday morning until you say you’ve had enough 🙂

Like Massages?

I’m one of the few who don’t; however, thanks to Paula Coli, she landed all of you a tremendous deal.

Here’s what Paula said, “Hello all you boot campers out there. We know how much our bodies benefit from all our grueling workouts. They also benefit and deserve a wonderful, relaxing full body massage! I’ve talked with Eva from the Westford Wellness Center and she is willing to offer a very generous deal to all of our boot campers. She will give an hour and a half massage to any new client (value $75.00) for $40.00!! Unfortunately, I will not be able to take advantage of this deal…I have been going to her for years! You’d be crazy to pass up this deal!! Come to boot camp for your discounted coupon….and Thank-you Eva!”

Set Yourself A Challenge

There are several coming up!

Cambridge Fun Run (Sept. 2) http://rotarycambridge.org/

Zombie Run in Essex (Sept. 28) http://zombierun.com/sample-page/zombie-run-vermont-2013/zombie-run-vermont-downloadable-poster

This is Anne Cummings! She looks amazing!!

Spartan Sprint or Beast in Killington (Sept. 28) http://hub.spartanrace.com/2013-new-england-spartan-races?gclid=COPZ4-yJh7kCFcee4AodOzUAwQ

Vermonster/Boot Cancer Challenge in Montpelier (October 6–one day only for us boot campers, kids and teens) http://vermonsterchallenge.com/

Lamoille 5k Obstacle Run in Hyde Park (November…Date TBA)

Benefits of Intense Movement & Sore Muscles

Check out this newsletter that I sent in 2010. It still holds true. https://lsdbootcamp.files.wordpress.com/2010/03/newsletter-37.pdf

Simple Freezer Meals

Below are two handy websites. Those of you who went through the 100 and 50 Day Challenge know how to modify the ingredients (like you know not to ever use “Hidden Valley” anything 🙂

http://fabulesslyfrugal.com/freezer-meal-recipes-master-list/

http://onceamonthmom.com/31-back-to-school-freezer-meals/

Week of June 23, 2013

Summer is Officially Here!

It’s definitely to your wallet’s advantage to sign up for the Summer Special! Check out the details on the Locations & Schedule page.

Welcome new Boot Campers to Jeffersonville! The Cambridge Elementary school was hopping last Wednesday night.

Photo: Everyone couldnt get enough of the new toy ay boot camp this am...7 rounds, E4Minutes, 70 hurdle jumps, 7 BwPU, 7 25m sprints, 1 25m bear crawl...that's just part of it:-)

Photo: Over 20 boot campers at the first Boot Camp class in Jeffersonville at Cambridge Elem...great ppl, great energy!Photo: Turned out to be a gorgeous night for a hill warm-up!

Why Runners Need Strength Training

So you want to improve your running?

Runners are a unique bunch. One would be hard pressed to find a group of fitness minded people more dedicated to their practice. It’s not uncommon to hear people who love running discussing their free time in terms of miles they’ve run this week, or races they’re preparing for. Running is, for many, great stress relief. It is also a very basic, primal movement pattern that all humans should be proficient in. So, what if I were to tell you that to improve your running, you should spend less time running?

It’s true. If you love running or are just getting in to running and want to make sure you get the most out of your runs, I suggest you make time for strength training. I know what you may be thinking. “I don’t want to bulk up and get slow”. Let me put your fears to rest and share with you how a well designed strength training program will have you beating your best time, and reducing the number of injuries you may experience as a result of running.

First off, I want you to know that elite athletes in any sport have specific strength training protocols that they follow to stay on top of their game. Golfers don’t simply play golf to get better. Football players have more to their off season training than just playing football. Running is no different. Top level runners at any distance train for the strength necessary to excel. Top running coaches such as Dr. Nicholas Romanov, founder of the Pose Method of running; and Brian Mackenzie, the brain behind CrossFit Endurance both understand the role of strength training in producing athletes who can perform their best on the track, trail, or wherever your run takes you. So, let’s look at some specific ways in which strength training can benefit your run.

Running for weight loss starts with strength.

When I first started my own weight loss journey, I made the mistake of starting with a running program. By program I mean I would go and run until my bad knees forced me to stop. I’d recover for a day or two, and repeat the process. Over the course of months I lost a little weight, but nothing impressive. I improved my running distance to about 10 miles from less than 1, but my speed wasn’t impressive either. I also increased the amount of time spent with my knees locked up on me in between runs. I loved running, but my wife and friends all acknowledged what I was doing was ridiculous. I wanted to keep running.

Eventually I got smart and got in to strength training. That was the missing link in my running. As soon as I started performing basic strength exercises correctly, my knee pain started becoming less and less of an issue. I was running faster, and I was losing more weight.

If I had it to do all over again knowing what I do now, I’d spend 4 – 6 weeks building a base of strength before even running half a mile. I know I’d be able to get more out of my run, and I’d be increasing my metabolism from the strength training. My weight loss would have occurred so much faster, and I would have avoided so much injury if I had placed strength first.

Improved efficiency. Improved speed.

It stands to reason that if one can move more efficiently, and conserve energy, that one will perform better. With improved strength comes a greater resistance to fatigue. Improved core strength results in better posture allowing one to maintain proper running form for longer periods. All of this translates to better times and personal records for you. If you’ve ever spent time with a technique focused running coach, you may have noticed that certain muscles are forced to perform tasks that they may not be used to. After becoming proficient in the new techniques, and after the muscles adapted to their new demands, your running improved. With muscles that are strong and resilient to begin with, you can reap the benefits of new running skills much sooner.

Read more of this article that addresses Reduced injury.  More time in training. Strength exercises for running. http://qualitystrength.com/why-runners-need-strength-training/

Avocados-Smart Fuel

Nutritional Facts: http://www.californiaavocado.com/nutrition/
 
List of recipes: http://www.eatingwell.com/recipes_menus/collections/healthy_recipes_with_avocado

The best part about this rich fruit? The fat is good for you! Especially in winter, when skin is prone to dryness, an extra daily dose of beneficial fatty acids can be all it takes to stay comfortable in your skin.

Slice, score, or mash your avo, drizzle with a little lemon or lime juice, add a dash of kosher salt, and you’ve got yourself a really nutritious snack. Keep in mind that, like nuts, avocados are very high in calories, so enjoy in moderation.Read more: http://www.marksdailyapple.com/smart-fuel-4/#ixzz2X2q7D3JI

Chocolate Avocado Shake (http://www.eatingwell.com/recipes/chocolate_avocado_shake.html)

Chocolate Avocado Shake Recipe

Stuffed Avocado (http://www.eatingwell.com/recipes/stuffed_avocados.html)

Stuffed Avocados Recipe

May 5, 2013

Boot Camp Schedule

What a beautiful week! I hope you all had a chance to get out and move, whether it’s raking, gardening, shoveling, running, pushing, pulling, climbing, biking, swimming . . . don’t forget to bring your kids with you. I know I have to drag my kids along, but yesterday we played a spirited game of dodge ball with the large exercise ball. They wanted me to the to throw it at them . . . that was a great workout for sure. Then today, we’re making a home made slip ‘n slide from a 25 foot tarp.

Don’t forget that boot camp classes are year round in Fairfax. Monday and Thursday at 6:30pm and Saturday at 8am. We always meet at the gazebo next to the playground at BFA-Fairfax school. If it’s thundering and lightening, we’ll move inside the school.

The fun run/walks won’t be held every Sunday anymore due to nice weather and people having crazy schedules this time of year. However, if you’re up to it, some times after boot camp, we’ll go on a 30 minute run. You’re already warmed up, so why not squeeze in a run.

Our natural playground

Dana’s favorite move . . . she always asks for it!

Loved all the family connections at Boot Camp last night! – Diana & Matt, Jen & Sergio (on playground duty with the kids so Jen could work out- awww!) Mitch, Dana & Phillip, Maria & Colby, Robin & Callie, me & Rob -did I miss anyone? And on top of that there were Challenger graduates, exercise nuts and an all around awesome bunch of folks!

Playground fun at boot camp, along with OH presses, burpees galore, leg shredder and of course hill runs

100 Day Challenge

Another Challenge has unleashed a group of people who are armed with great information. Ask them questions about food choices, good fat, insulin,

hormones, proper movement, kid and

family friendly recipes, tips on how to prepare your food for the week and much, much more. Congratulations everyone! COMMIT THE GRIT!

Check out the yummy food from our celebration dinner. The next Challenge is scheduled for the fall and will be 50 Days.

Chocolate mousse (paleo recipe) was added to the fruit . . . delicious!!

Here’s a link to the mousse recipe: http://paleomg.com/george-julis-chocolate-mousse-with-cinnamon-sauteed-bananas/

Upcoming Events

Please see previous posts for information on the 5.11 run this Saturday in Fairfax. There are many of you planning on competing in mud races, road races and trail runs. Share the events, post your results!

Take the Time to Read This . . .

Please, no more low-fat diets! This article link was posted on the 100 Day Challenge Facebook page by our Rootswise Wellness guru, Megan Walsh.

http://authoritynutrition.com/10-things-dietitians-say-about-low-carb-diets/

If you’ve been through the 100 Day Challenge, you’ll be quite familiar with this article. Those of you who haven’t been through the Challenge, take a moment to read this to learn that:

  • There is no actual need for foods like grains in the diet. We can get all the nutrients from other foods in greater amounts.
  • Eating saturated fats or cholesterol is not harmful in any way. This is a myth that has been proven to be completely false.
  • Studies showing health benefits of low-carb have gone for as long as 2 years. Populations that have eaten low-carb, high-fat diets for long periods of time are in excellent health.
  • In the first week of low-carb eating, a lot of excess water is shed from the body. After that, the weight is coming from body fat stores.
  • The body can produce all the glucose it needs from proteins and fats if it isn’t getting any from the diet.
  • Low-carb diets actually improve all biomarkers of health much more than the low-fat diet still peddled by the mainstream.