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Thursday, April 1, 2010
In this issue...
What's New for April...
It's April and Spring is officially here! We have an abundance of exciting events happening in April.
April is also the perfect time to slowly transition some fitness activities to the outdoors. For Stayfitanywhere,
this means our first community Open House, a new noon hour Fit Blitz class catered to the working individual
and finally, the start of our Evolution Bootcamp.
Stayfitanywhere is having our first Open House! On Saturday, April 24th, come down to our private fitness studio at
1732 Alberni street from 10 am to 3 pm. Mark this event on your calendar. The day will be full of demos, information
sessions from industry experts, draw-prizes, and much much more!
Listen for upcoming information on the 100.5FM, Peak radio station. For full details, visit Stayfitanywhere.com
Fit Blitz! Classes designed to maximize the most out of your time. Come and join us in our training studio for a free half hour fitness session every Monday, Wednesday, and Friday from
12:15 - 12:45 pm! Space is limited to 6 participants, so register early. For additional information or registration visit stayfitanywhere.com
Want to get a head start on your fitness before participating in a bootcamp program? Come down to the
Stayfitanywhere fitness studio at 1732 Alberni street and build a strong, balanced musculo-skeletal foundation
with a Stayfitanywhere elite personal trainer today. Receive a complimentary full body fitness assessment!
Book your free assessment today info@stayfitanywhere.com.
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Highlight of the Month
Stayfitanywhere presents Evolution Bootcamp which begins May 3rd. This customized exciting outdoor fitness
program is sure to deliver the ultimate total body workout and help get your physical body in excellent condition for
the summer months. Classes are limited to 12 participants for higher quality and personal attention. Register today at
Evolution Bootcamp. For a peak of what we do, click on the image.
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Recipe of the Month
In a matter of minutes you can turn normal guacamole into a Mediterranean-inspired appetizer or great mid-day snack. Serve with multigrain corn chips, rice crackers or a variety of sliced vegetables.
All recipes are courtesy of Cory Richert, Personal Chef.
This month's recipe: Mediterranean Guacamole
Total time: 10 minutes.
Ingredients:
1 ripe avocado
1/2 lime
1/2 small onion, finely diced
1 clove of garlic, minced
1 small tomato, finely diced
1/4 cup of black olives, minced
1/4 cup of Greek-style yogurt
1/4 cup of crumbled Feta cheese
1 pinch of salt & pepper
1 pinch of dried oregano
Cooking Directions:
With the back of a fork, mash the avocado until smooth (a potato ricer does a great job in half the time).
Squeeze the juice from 1/2 of a lime over the avocado and add all of the ingredients together in a medium sized
bowl. Stir to combine and serve.
This dish can be made 4 hours ahead, just make sure to play a piece of plastic wrap directly on top of the
mixture and stash the guacamole in the fridge until ready to server.
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SFActs
Bootcamp can be a very challenging and very enjoyable program for many participants. Putting oneself through
intense physical routines and challenges from week to week can be a lot of hard physical work, but can also be very
rewarding. Before you get started on your bootcamp this season, here are some key principles to keep in mind to
help maximize your bootcamp experience:
- Go for inner success. There are many participants all with varying ranges of fitness levels. If you are a
beginner, remember to simply exercise and work at your current level. Regardless of what others are doing, find
your own optimal pace and intensity. As you stay consistent, you will get fitter and will be able to challenge
yourself more and more with each class.
- Flexibility. Most Bootcamps focus mostly on certain fitness components; cardio, strength, endurance, agility,
and power. Flexibility is a critical fitness component, yet stretching is often left to the very end, with very
little time spent on it. The ideal flexibility training frequency is 5-7 days per week (including all major
muscle groups). Always get in some extra stretching on your 'off days'.
- Consider pre & post-Bootcamp Nutrition. Pre-bootcamp nutrition is a fine balance. You don't want to go in
on a completely full or empty stomach. A general rule of thumb should be to eat something light (fruit, toast, or
smoothie) about an hour before the session. Post-Bootcamp nutrition simply requires you to replenish! Get in a
good balanced meal, which includes protein (20-30 grams) within 45 minutes after your class. And don't forget to
stay hydrated before, during and after bootcamp!
- Don't sacrifice sleep! Modern lifestyles have resulted in almost 40% of the population sleeping 6.5 hours a
night or less, according to the National Sleep Foundation. Lack of sleep affects optimal performance and finding
the energy for bootcamp will be very challenging!
If you have any further questions, email info@evolutionbootcamp.ca. See you at the park!
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30 Minute Challenge
This workout is building on top of last year's "Create your own bootcamp" style workout. Once again all you need
is a set of dumbbells, water bottle and 15 meters of space. Place your dumbbells 15 meters from your water bottle,
and you now have 2 exercise stations, and a 15 meter space to travel between. Be creative with your combinations,
when 30 minutes passes you are done and don't forget this is supposed to be fun!
Bootcamp Circuit:
- Pick an exercise from the water bottle station and perform it for 45seconds
- Pick an exercise from the travel station and use that mode of travel to get to the dumbbell station
- Once at the dumbbell station pick a dumbbell exercise and perform it for 30seconds
- Travel back to the water bottle station and perform the exercise you started with for an additional 45seconds
- Take a drink from your water bottle and rest for 30-60seconds and start back at Number 1!
| Water Bottle Station | Travel Station | Dumbbell Station |
| Burpees | Forward Sprints | Squat to Press |
| Pushups | Walking Lunges | Bent Over Rows |
| Lateral Lunge to 1Foot Balance | Crossovers Rows | Plank Rows |
To view pictures and videos of some of these exercises sign up for your Accountability basic package at
www.stayfitanywhere.com.
Consult a physician if you have any medical conditions prior to attempting any exercises.
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