Archive for November, 2011

Monday, Nov 21, 2011….

November 21, 2011

Hey girls!!

It’s Monday!!!  Let’s make this SHORT week as productive and enjoyable as possible.

1.  Thank you to those who are contributing to our FOOD & TOY DRIVE!  Many less fortunate families will benefit because of your kindness & generosity this Thanksgiving season.  Keep the canned goods and toys coming!

2.  Awesome workout this past Saturday ladies!!  Our next BOOTCAMP OLYMPICS workout will take place Saturday, Dec 3 at 8 AM.   Don’t forget to register w/Coach Lorraine if you haven’t done so already.

3.  Our annual BOOTCAMP CHRISTMAS PARTY is quickly approaching.  Mark your calendars – Friday, Dec 9 @ 7PM.  It will be a pot luck dinner and a Chinese gift exchange.  Will post more details this weekend.

4.  TURKEY TROT 5K/10K this Thursday, Nov 24 @ 7:30 AM at Tropical Park.  It’s a great way to start your Thanksgiving Day!  If you are interested, please let me know by emailing me at

5.  Next run w/SOLE SISTERS is next Tuesday, Nov 29.  More details re: time and location to come.

6.  Our HOLIDAY HOURS for this week are posted below.  Please make sure you are aware of them.

7.  tip of the day….


A.  Low-Calorie Cooler

1/2 cup unsweetened almond milk
1 cup fresh spinach
1 kiwi, sliced
1/2 banana (preferably frozen), sliced

Good for You

Your body doesn’t need a ton of nutrients to recover from an easy run.  That’s why this smoothie uses almond milk–it has nearly half the calories of low-fat milk.  Spinach, which has just seven calories per cup, is one of the richest plant sources of iron, a mineral that helps transport oxygen to muscles.  Kiwis are high in vitamin C, which increases iron absorption.  Frozen, creamy banana chills the smoothie and offsets the slightly bitter greens.

This smoothie contains 128 calories, 28 g carbs, 6 g fiber, 2 g protein, and 2 g fat.

B.  Crunchy Coffee Fix

4 ounces chilled coffee
4 ounces fat-free milk
1 banana (preferably frozen), sliced
2 tablespoons whole almonds
2 teaspoons natural cocoa powder

Good for You

Not only does coffee taste great in smoothies, but it can speed your recovery, too.  A 2008 study in the Journal of Applied Physiology found having caffeine and carbs at the same time helps your body restock muscle glycogen stores faster than having carbs alone. (COOL!)  Natural cocoa powder–not Dutch-processed or alkalinized–provides anti-inflammatory antioxidants (and chocolaty flavor) for just a few calories.  Bananas are rich in potassium, an electrolyte that helps maintain fluid balance. Almonds not only add crunchy texture, but also contain heart-healthy fats that help keep you full.

This smoothie contains 252 calories, 35 g carbs, 6 g fiber, 10 g protein, and 11 g fat.

C.  Savory Surprise

6 ounces carrot juice
1/4 avocado
1 tablespoon fresh lemon juice
2 ounces water
1 tablespoon freshly grated ginger
Pinch of cayenne pepper

Good for You

The carrot juice in this savory smoothie is rich in vitamin A, which helps regulate the immune system.  Fresh ginger adds a sweet, peppery flavor that, according to a 2010 study in The Journal of Pain, can reduce postexercise muscle pain.  Avocado adds a silky texture and heart-healthy monounsaturated fats.  Studies show the capsaicin in cayenne pepper briefly boosts metabolism, helping you burn a few extra calories.

This smoothie contains 161 calories, 23 g carbs, 5 g fiber, 3 g protein, and 8 g fat.

D.  Breakfast to Go

1 cup fat-free milk
1/2 cup frozen blueberries
1/2 cup plain fat-free Greek yogurt
1/4 cup uncooked old-fashioned oats
1 tablespoon ground flaxseed

Good for You

Greek yogurt and milk provide lots of protein to repair your muscles after long runs.  Plus, a new study in Medicine & Science in Sports & Exercise found that drinking fat-free milk post-workout can help you gain muscle and lose fat.  Oats are fiber-rich and digest slowly, providing long-lasting energy.  Blueberries have a very high amount of antioxidants and help neutralize free radicals caused by exercise.  Ground flaxseeds provide a dose of omega-3 fatty acids that can lower cholesterol.

This smoothie contains 290 calories, 41 g carbs, 6 g fiber, 22 g protein, and 5 g fat.



November 18, 2011

Thursday, Nov 24 – CLOSED

Friday, Nov 25 – 2 classes only, 9:30 AM & 6:10 PM

Saturday, Nov 26 – regularly scheduled 10 AM class