It’s about that time of year again! Time to reflect on the year gone by and set new goals for the New Year. With that being said, 2019 BootCamp registration is now open! This will be our 6th year… time sure flies when you’re having fun! Registration will close on Monday, January 7th!
Here’s what to expect:
- An encouraging, motivational environment.
- Mondays will be: Cardio and Weights.
- Tuesdays will be: Cardio and Yoga.
- Wednesdays will be: Cardio and Bodyweight Exercises.
- Groups rather and Teams this year. Typically we set up Teams and have competitions, but this year, you will be placed in Groups. This just means that your Group might be doing Cardio while the other Group is doing Weights. I’m sure we’ll throw in a friendly little game here and there though! 😀
- Everyone is a different fitness level! Some do pushups on their knees, some do modified jumping jacks, some can out-sprint me every single time, some can only run a block at a time… this BootCamp is all about becoming a better You… and pushing yourself to do what YOU can do.
Here’s what I expect:
- I want everyone to give 100% of what they can do. BootCamp is about becoming healthier and not about just “hanging out”. When you leave, I want you to be able to say that you’re proud of yourself for how hard you pushed. If I see you messing around, I might call you out! 😀
- For you to show up. I understand that things happen and schedules get busy. I don’t expect perfect attendance from everyone, but I do want you to make a conscious effort to try and come as much as you can. I want to see you meet your goals. I want to see you proud of yourself. In the New Year, pledge to take this time to make yourself healthier. You can’t take care of anyone else if you’re sick in the bed. It’s worth it to take care of yourself!
- No drama… I don’t allow drama within our group. Anyone promoting drama will be kicked out. We are like a little fitness family and I want the environment to stay positive, motivating and encouraging. I won’t settle for anything less.
- For you to understand and honor the rules.
Some things to keep in mind:
- We will be starting promptly at 6pm. If you wish to visit beforehand, you may arrive by 5:45pm. I understand that running late just happens sometimes, and that’s ok. Just know that you’ll have to jump in wherever we are in the workout. I pre-plan all of the workouts, therefore; they are based on a full hour to include warm-ups and cool downs, water breaks, etc.
- BootCamp is not a place for small children. There are plenty of things laying around that they can get hurt on… if we’re running, they’ll be alone in the driveway… I’ve had our house drawn on with crayons and markers… if you need an exception to this rule, please contact me before BootCamp to discuss.
- If someone isn’t registered for BootCamp, they cannot work out with us.
- Your diet plays a huge role in your fitness goals. If you come to BootCamp, but don’t change bad eating habits, you’re not going to see the results you were hoping for. You can’t out-exercise a bad diet.
- There are 12 spots…no more. I like to keep the group small enough that I can pay attention to everyone, and also be able to move us into the garage in case of rain so that we don’t have to miss any sessions.
- You won’t be forced to have weigh-ins and/or measurements if you don’t want to. Everyone’s goals are different. If those kind of things are uncomfortable to you and will make you dread coming to BootCamp knowing we’ll be doing those, then you’re free to opt-out. There are a lot of ways to measure progress, so we’ll just choose individually what will work best for you.
The whole goal behind BootCamp is to be a supportive outlet to help you reach your fitness goals. If you have any questions, please don’t hesitate to ask! If you want to register, then jump on over here and you’ll be set!
See y’all in 2019!!!
Yours in Health,
We celebrated our 1-Year Veganniversary on Sunday, yay! We definitely have no plans of going back to our prior lifestyle, that’s for sure.
To celebrate, we made some of our favorite things. One of them being Apple Crisp. I noticed that I never posted a recipe for it, so here it is! It was gone before I could do a proper photoshoot, so all you get is the quick snap with the trusty ol’ iPhone, lol!
Vegan Apple Crisp
Here’s what you need:
- 4-6 Medium Apples (or 4-6 cups of any fruit)
- 2 tsp lemon juice
- Zest of 1 lemon
- 1 T maple syrup
- 1 tsp vanilla
- 1 T tapioca, arrowroot or cornstarch
- Cinnamon, allspice and nutmeg to taste
- ¼ C tapioca
- ¼ C almond flour
- ¼ C flaxmeal
- ½ C gluten free oats
- ½ C pecans or other nuts
- 8 dates – pitted (or substitute 1/4 cup maple syrup if you don’t have dates on hand)
- ¼ tsp salt
- 1 tsp baking powder
- 1 T maple syrup
- Cinnamon, allspice and nutmeg to taste
- 2-6 T almond milk
** You can make coconut whipped cream by chilling a can of full fat coconut milk overnight. Carefully scoop out just the cream and beat it with an electric mixer until it’s light and fluffy, then add 1 T of maple syrup and beat again for about 1 minute. 😀
Here’s what you do:
- Preheat oven to 350.
- Add all filling ingredients to a bowl and mix well.
- Pour filling mix into 8×8 baking dish.
- Place all topping ingredients (except for almond milk) into food processor and process until fine.
- Starting with 2 T of almond milk, add to topping ingredients and stir. You want the dough to be similar to wet sand.
- Once the dough is the right consistency, spread on top of filling ingredients.
- Cover with foil and bake for 30 minutes.
- Remove the foil, reduce the heat to 325, then bake for another 20 minutes.
- Remove from oven and let sit at least 20 minutes before serving.
Can you believe that we’re already halfway through May? That means we only have 12 Bootcamps left in this session! Time sure flies when you’re burning calories…
Since we are winding down this session, we’ll be revisiting a lot of the workouts we’ve done over the last few months to test for improvement. For the remainder of this session, your Weekend Workout will be your choice. I’ve posted quite a few previous workouts here for you to choose from, or, lace up those sneakers and go for a run!
Next session, we’ll be focusing on running… it’ll be fun! 😀
Since I have classes most evenings during the week, I have to plan meals that I can prep beforehand so that we can have a hot, healthy dinner as soon as class is over. This one is very easy to get ready, then pop in the oven. I generally roast my veggies on a lower heat, like 300…I turn them on before I head out to Bootcamp, then when I’m done an hour later, they’re ready. YUM!
I always make enough for my Hubs and I to have dinner, plus lunch the next day. Feel free to adjust the amounts based on your needs!
Roasted Veggies and Quinoa
Here’s what you need:
Veggies (Get creative and try new things! This is just what I used.)
- 2 Cups Frozen Broccoli Florets
- 1 Green Bell Pepper, chopped
- 3 Small Potatoes, diced (any kind will do)
- 2 Carrots, cut into wedges
- 4 Slices of Red Cabbage
- 2 zucchini, diced
- 1 Cup Mushrooms, sliced
- Seasonings I used: salt, pepper, garlic, italian seasoning, nutritional yeast, fennel seeds
- 1/3 Cup Tahini
- 1/2 Cup Unsweetened Almond Milk
- 2 T Coconut Aminos
- 1 tsp Garlic Powder
- 1 tsp Minced Garlic
- 1/4 tsp Sea Salt
Here’s what you do:
- Add all Garlic Dressing ingredients to a small bowl and whisk together. If it’s too thick, add more almond milk until it’s the consistency you like. Then, place in the refrigerator.
- Prepare quinoa according to package instructions. (If you don’t need to prep this meal, then you can wait until the veggies go in the oven to get the quinoa going.)
- In a small saucepan, saute the mushrooms until they are soft, about 5-7 minutes. Set aside. (If not prepping, you can make these closer to when the veggies should be done.)
- Preheat oven: 300 for slower roasting, 375 for quicker roasting.
- Line 2 baking sheets with Parchment Paper.
- Add broccoli to one baking sheet, then the rest (minus the mushrooms) to the other.
- Sprinkle with seasonings of choice.
- Bake an hour at 300, or 30-40 minutes at 375, or until the veggies are tender and golden brown.
- Line a plate or bowl with quinoa, top with your roasted veggies & mushrooms, then drizzle with the garlic dressing.
I mentioned the other day to stay tuned for exciting Bootcamp information, so here it is! This next session, we are going to be focusing on running.
Most people start out with the thought that they hate running. This thought quickly goes away once you start training and can see results from one training session to the next. Not to mention the mood enhancing benefits you get from it!
This July-December session, we are going to choose a 5K race that we can all run together so that you feel as though all of the training we’re going to do is going towards something. A group of us did this last year and had a lot of fun! We won best team costume and had quite a few place in our age groups to receive medals.
It doesn’t matter what your age is, or your current fitness level. This training is going to be specialized for each individual. We’ll be focusing on plyometrics to generate power, fartleks or “speed play” to help improve your running speed, tempo runs to improve metabolic fitness and yoga to keep you flexible and injury-free.
This Camp is limited to 12 participants. Out of fairness, I will not be holding any spots… Your space will only be held once payment ($175) and registration agreement have been received. Due to the specialization of this program and the time put into it, I will not be accepting monthly payments. Sorry for any inconvenience! Participants signing up for this program are committing to a full 6 months of training.
I look forward to helping you reach your goals! ❤ Please contact me with any questions you might have!
No questions and you want to secure your spot? Then register now!
Goal Digger Running Camp Registration Form
Your In Health,
Casey Amos Foggitt
NASM Certified Personal Trainer with specialization in Fitness Nutrition
CPR/AED Certified through the American Red Cross
A very Happy Birthday going out to miss Pearly who celebrated yesterday. We, of course, had a Birthday Bootcamp Workout on Wednesday night. 😀
Your weekend workout is part Birthday inspired, but also to get you ready for the fit test we did at the beginning of March. It’s a hard one, but you guys have been putting in a lot of hard work to become faster and stronger.
Here you go! 🙂
A Happy Birthday going out to Zach… he turns 16 tomorrow! For the longest time, he hated to run. Since he’s gotten taller and faster, he has come to love it and is very good!
In honor of his Birthday and love of running, your weekend workout is going to be:
TO RUN! – For at least 16 minutes…
I know that running for a full 16 minutes can be hard, so I don’t mean that you have to run for the entirety. Push yourself to your own personal limit and feel free to walk to recover a bit before you take off again.
Enjoy the sunshine and cool air… running is good for the soul! ❤