When I was 10 years old my parents moved our family to the small town of Hubbardston, MA. I had no friends except for a little brown Dachshund named Crystal, our family dog. At the time I can remember my first day going into a new middle school was only a week away. I remember feeling a pit in my stomach worried to death that no one would like me and the kids would pick on me. The first day came and I remember feeling so sick that I went to the nurses office. The second day was more of the same and so were all the days for the entire week. I came home from school that Friday at 3:30pm and went straight to my room. My mom came up to my room and sat on the edge of my Star Wars bed where I was hiding my face and tears so she wouldn’t see them. The words she shared at that very moment have stuck with me to this very day. She told me that everyone feels scared at some point in their life and in order to overcome those feelings I was going to have to be brave and face my fears straight on. She said that once I was able to stand tall and face my fears I would see they were really not as bad as they seemed to be, they were just feelings and those feelings can be changed in a heartbeat. On Monday morning I walked into school standing tall and remembering what my mom said. During lunch I saw a boy sitting by himself at the end of a long white cafateria table. I got up from my chair and nervously walked over and sat down on the blue bench seat across from him. I introduced myself and extended my trembling hand. His name was Joel. Moments later a group of 10-12 of Joel’s friends came over and sat down with us asking who I was. Joel quickly introduced me to all his freinds who became my new group of friends for the rest of my school years. What I learned that day was so valuable to every obstacle I have ever faced in my life. What my mom taught me at the young age of 10 was that when you fear something the feeling will not go away until you face them and ultimately realize that the thing you feared most was really never that scary, it was just a feeling and feelings can change in a heartbeat. Thanks mom!
"Honey, did you see who was driving that truck that just ran me over?"
FRIDAY: 10/1/10
Front Squat 10.5.3.1.1.1
“FRAN“ – Face your fears! Thrusters (95/65/45)
Pull-ups (Kip/Band/Jump)
21-15-9
“ANNIE” Double Unders
Sit-ups
50-40-30-20-10
*Post times, feedback and your #1 fear below.
P.S. Don’t forget our new Saturday 9:15am classes start this weekend (Oct. 2nd)
Trying to figure out what to throw at your kids in the afternoon after school when they are starving can sometimes result in poor choices. Even when we think we are giving our children a healthy snack we can be deceived. Fruit smoothies and yogurt are two “healthy” snacks that are loaded with sugar. Take some time over the weekend to make a batch of SUPERHERO BARS (see recipe below). They are easy to make, low in sugar and packed with nuts and fruits to keep your children satisfied and ready to tackle anything (even super-villains). They can replace those granola bars that are expensive and nutritionally deceptive. We are all busy, but just MAKE time to model good nutrition and exercise habits for your family. Monkey see, monkey do… speaking of monkeys, check out my two little monkeys in the video below at a recent FitCamp 4 Kids class.
-Karen
SUPERHERO BARS
Ingredients:
3/4 cup nut butter (almond OR cashew OR peanut OR sunflower butter)
3/4 cup sweetener syrup (honey OR GF brown rice syrup OR good quality Agave nectar)
1 1/2 cups roasted raw nuts and / or seeds (almonds, pecans, walnuts, cashews, peanuts, sunflower seeds, sesame seeds, pumpkin seeds- use your favorites in any combination)
1 cup unsulfured dried fruit (cherries, cranberries, blueberries, apricots, pineapple, raisins- use your favorite dried fruits in any combination)
4 cups GF brown rice crispy cereal (you can find gluten-free).
1/8 teaspoon Kosher salt
1 teaspoon vanilla extract
Preparation:
Line a large baking sheet with parchment paper Place nuts and / or roasted seeds and dried fruit in the bowl of a food processor. Pulse several times, just until the mixture is coarsely ground. In a large saucepan melt nut butter with liquid sweetener over medium low heat. Stir and watch carefully to prevent scorching. When the mixture is smooth and bubbling cook for about 1 minute. Remove from heat. Add salt and vanilla and stir to combine. Use a large spatula to stir in nuts, dried fruit and cereal. Stir until all ingredients are coated with nut butter mixture.
Scrape mixture on to the prepared baking sheet. Use the spatula to evenly spread the mixture on the pan. Place a large piece of waxed paper over the mixture and use a rolling pin to smooth the top of the mixture. Cover with the waxed paper and refrigerate for about 2 hours before cutting the energy bars into whatever sizes or shapes you prefer.
Today’s Workout
THURSDAY: 9.30.10
Max Power Snatch 10.5.3.1.1.1 or Practice Skill of Movement
“Cleaning House” 3 Power Cleans (135/95/65)
12 Ring Dips
3 Power Cleans 200m Sprint
20 Min AMRAP
I received an e-mail from one of our members yesterday. In it she confessed that she was very dissappointed in herself for not finishing last friday’s workout. She also went on to say how she knew she could have finished it if she had just pushed a little bit harder, took fewer rests or stayed a few minutes later. All weekend she thought about the workout with regret, kicking herself for not finishing. This is something I’ve heard a few times from different members and perhaps you may be able to relate to.
When you come to class I want you to think of the workout and your time spent at the studio as more than just a good sweat and burning calories. What we do in FitCamp is SO much more than just a workout. Think of each workout as a learning experience. A chance for you to learn not only about the movements and how to exercise right but also an opportunity to learn about yourself and how to refine your lifelong philosophy on health and fitness.
If you don’t finish a workout then you have two options on interpreting the experience. You can beat yourself up and say “I can’t believe I couldn’t finish”, “I am such a failure” and essentially “I am not good enough”. Or alternatively you can think differently about not finishing and change your perspective and personal philosophy. You can ask yourself “what can I do differently next time so I CAN finish the workout?” Maybe it’s choosing lighter weights, modifying the more challenging exercises that you got hung-up on or as in the annonymous member’s example she could have “pushed a little bit harder, took fewer rests or stayed a few minutes later”. This second way of looking at the same experience is an empowering thought process and will lead you in a positive direction rather than having a negative feeling about the experience and your own self. This subtle change in philosophy will make all the defference in the world at the end of the day. Every time you take class think of it as an empowering learning experience and use what you learn to get stronger, faster, heatlhier and fitter and before you know it you will start to think yourself fit.
Emma - refusing to leave the studio
WEDNESDAY: 9/28/10
L-sit 30sec x 4
“Filthy 50” - complete 50 reps of each exercise in order
50 Box Jumps (20/24″)
50 Jumping Pull-ups
50 KBS (36/24)
50 Walking Lunges (50 steps)
50 Knees to Elbows
50 Push-Press (45lbs)
50 Back Extenstions
50 Wall Ball (20/14)
50 Burpees
50 Double Unders
We want to hear from you. Did you like today’s post or workout? Post comments below.
Dont’s Forget! The FitCamp MUSIC Contest Started Yesterday so bring in those mixes by the end of the week or sooner. See yesterday’s post for more details.
"I have been in and out of gyms and involved in organized physical activity for over 60 yrs and I can say without equivocation that I have never received a higher or more competent level of support and training than I have from the staff at FitCamp...
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