2nd Session Fit Camp Sign Up

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As we’re in our last month of session 1, and since I’ve been asked about session 2 already, I thought I would go ahead and put this out there.

Please keep in mind that I limit my classes to 10 participants, so if you’re interested in joining Session 2, please get in touch with me asap.

Here are some common FAQ’s:

Why do you charge for your classes?

There are several reasons why my classes are not free.

  1. Training is my career. If I didn’t charge for my classes, then I would have to work at a gym, thus making me inaccessible to you… unless you paid for training at the gym at which I was working, so then you would be paying anyway. You pay your hairstylist, manicurist and masseuse… they have all been through training to be successful in their careers, just as I have.
  2. I’m certified. This means that I put a lot of time and effort into studying anatomy, exercise dynamics, nutrition, etc. and had to pass a proctored test in order to receive my certification. This also means that I have to maintain my CPR/AED certification, complete the required number of CE’s every two years and pay a recertification fee. I put a lot of work into building my knowledge so that I can pass it along to my students, while keeping you safe.
  3. Accountability! If my classes were free, you have nothing to lose by not showing up. People who pay for their services are more likely to attend since they have invested something into it.

Do I have to be in shape to join your classes? 

Absolutely not! You’re not supposed to clean before the housekeeper comes, right? Just how you don’t have to get in shape before you come to a fitness class. The classes are always full of a wide range of capabilities, therefore; there’s always modifications to any exercise.

Are you going to yell at me if I don’t do something right?

No ways! There are a lot of different trainers out there… some are screamers, some are not. I…am not. My classes are focused on encouragement and positive reinforcement. I won’t be in your face and I won’t be forcing you to do anything that you don’t want to do. Now, if you are doing something wrong that could potentially harm you (i.e. If you’re squatting incorrectly, this could put too much pressure on your knees and cause an injury.), I will bring it to your attention and show you the proper way. It’s not to front you out, and it will never be in a mean way… it’s just that your safety is my top priority and I want to keep you injury free.

Are your classes hard?

You can ask any current or prior participants, and they are going to say that it’s hard! We do a lot of bodyweight exercises, but we also lift weights, use a punching bag, battle rope, kettlebells… We run, we plank….we SWEAT! I’m not saying this to scare anyone off. All fitness levels are capable to doing what we do. The classes are focused on doing what YOU can do. Not what I can do, or what the person next to you can do… it’s all focused on what YOU are willing to push yourself to do. If you have to modify an exercise or take a break, that’s all perfectly fine.

What if it rains?

Rain or shine, we still have class! While the majority of the time, we use my driveway, the track, fields, etc., when it rains, we pile into the garage. Everyone is safe and covered from the rain, but we still get to have class. The only time classes are cancelled are when the weather is just too unsafe for everyone to drive in (this happened once when we were having tornadoes and flooding), or if there’s an emergency. I don’t like to cancel classes, so I do everything possible to make sure we keep it going. Not even having been in a car accident was enough to make me cancel class, LOL!

I’m not used to working out in a group. What’s it like?

Group settings are a fantastic way to work out. There’s so much more energy than when you’re working out alone. You will find that we work as a team by motivating and encouraging each other. No one will ever put you down, because I just don’t allow that. We laugh, we joke, we complain about how much we all hate burpees… but most importantly, we’re there for each other, just like a big ol’ family!

 

Have another question? Please don’t hesitate to contact me! I’d be happy to answer any questions you might have!

 

Yours in Health,

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Fit Friday for May 19th

Happy Fit Friday everyone!

So, you know that super fun alphabet game we played this week? Well, you get to play it again today!  If you lost your sheet, here’s the list:

A = 10 Jumping Jacks
B = 15 Jump Squats
C = 15 Burpees
D = 20 Squats
E = 20 Pushups
F = 10 Plank, Heel Kick, Frogs
G = 20 Power Jacks
H = 50 Switch Kicks
I = 15 Sit Ups
J = 20 Dips
K = 10 In & Outs
L = 30 Floor Sprints
M = 20 Diamond Pushups
N = 60 Second Plank
O = 10 Low/High Plank
P = 15 Superman
Q = 20 Plank Punches
R = 20 Glute Bridges
S = 20 Down Dog Pushups
T = 20 Frog Power Kicks
U = 30 Bicycle Crunches
V = 50 Calf Raises
W = 100 Butt Kickers
X = 20 Tuck Jumps
Y = 15 Hand Release Pushups
Z = Side Planks – 30 seconds ea. side

Here’s how your workout will go:

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Have fun! 😀

Fit Friday for May 5th

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Just because it’s Cinco de Mayo, doesn’t mean there isn’t a Fit Friday! But, just because it’s “Fit Friday”, that doesn’t mean that you have to complete it ON Friday. I know several of you make it “Sweaty Sunday” and that’s totally fine! The goal is just to make sure you’re exercising at least 3 times a week. 😉

Also, Happy_Birthday

going out to Miss Pearly who celebrated her Birthday at Bootcamp Wednesday night!  You’ll remember these Fit Friday exercises from her Birthday workout! 😀

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Watch your form and have fun! ❤

“Bird Seed” Granola

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Many of you have heard me refer to my “Bird Seed” and have asked for the recipe, so I thought I would share it here.

Initially, this started out as primarily just pumpkin and sunflower seeds, which is where my little nickname came from. I was trying an elimination diet to see if I had any food allergies that were causing a skin rash. On this elimination diet (which was pretty brutal I might add) there wasn’t much that I could have. No nuts, corn, soy, gluten, dairy, citrus fruits, nightshade vegetables, coffee, chocolate, wine, etc… This “Bird Seed” was “legal”, so I pretty much became addicted to it, and still am. In fact, I’m having some right now! 😀

I didn’t really see any pattern related to what I was eating and the rash, so I started adding things back (Hallelujah!) and adapted the original recipe to include a little more goodness. This is still gluten and dairy free as those are two things I won’t be adding back to my diet. I haven’t had dairy in years and years because I discovered it triggered migraines, and gluten is just bad, bad, bad!

I typically enjoy mine for breakfast with mixed berries and coconut yogurt, but it’s also delicious with vanilla coconut milk as a cereal, or just to eat plain!

So, here’s how to make some delicious, gluten free, dairy free, low sugar Bird Seed! **It’s best to buy organic ingredients when you can!**

 

Bird Seed Granola

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Here’s what you’ll need:

  • 2 Cups Raw Sunflower Seeds
  • 1 Cup Raw Pumpkin Seeds
  • 1 Cup Walnuts (or other nuts of your choosing)
  • 1/2 Cup Coconut Flakes
  • 1/2 Cup Gluten Free Oats
  • 3 T Chia Seeds
  • 1 heaping tsp Cinnamon
  • 1 tsp Ginger
  • 1/4 tsp Sea Salt
  • 1/4 to 1/3 Cup Raw Honey (depending on how sweet you want it)
  • 1/4 Cup Coconut Oil (melted)

Here’s what you’ll do:

  • Preheat oven to 300.
  • Line large cookie sheet with parchment paper.
  • Combine all ingredients into a food processor fitted with an “S” blade. *
  • Turn on to medium/high speed and let it run until you have a coarse mixture.
  • Transfer to cookie sheet and spread it out evenly.
  • Bake for 30-60 minutes – stirring every 15 minutes. **
  • Once your Bird Seed is golden brown, turn off the oven and leave it inside until the oven is cool.
  • Remove from oven and enjoy! 🙂

*If you have a smaller food processor, chop the ingredients in batches, and place each batch into a large bowl. Once all ingredients have been chopped, then stir well before spreading it onto the cookie sheet.

**Oven temps vary, therefore; you may have to bake shorter or longer depending on yours. It’s important to check every 15 minutes and stir it around as it has a tendency to burn if you don’t. 😉