Spring Bootcamp has arrived....and golf too!

Amy Pavlock and I, have teamed up to bring you a great fat blasting "Bootcamp" to get you in shape for summer fun!  Amy, is new to the area and has 10 years experience as a Mixed Martial Arts school owner and head instructor and holds National and World Championship titles.  She has also trained National Champion athletes.
We are making the bootcamp program available to you 4 days a week to help you achieve maximum results.  No more excuses!  So, get off your butt and check out the details.  Click the link on the right that says Co-Ed Spring Bootcamp to get all the information!  Email us if you have any questions or want to register! fsquaredfitness@gmail.com


ALSO, I am going to be running a Golf Conditioning Program on Wednesdays, starting March 31 for 4 weeks.  It is a great opportunity for you to get your body into a more flexible, functional golfing machine!  Click on the link on the right that says Golf Conditioning Program to learn more about the details.  Don't wait!  You will regret it after that first round of the season!

Wasteful Wednesday - Happy St. Patricks day!

Happy St. Paddy's day!  Fitting as this Wasteful Wednesday has a lot of green items!  I don't have a picture, as my husband was being very nice and cleaning the kitchen after dinner last night and threw away my items to document!!  But I can tell you I am not very happy about this week..  We wasted way to much!  I somehow let 2 Green peppers get moldy and soggy (I did get to salvage about half of them, but the rest of it was too gross!), Parsley that my dear hubby got instead of cilantro, Dill which I was going to use for greek night and totally forgot to use it.., about 1/2 head of a small cabbage, 1 cucumber, and about 2 cups of 2% milk.. Darn thoes expiration dates!  I have found that lately my produce is not lasting long at all!  Maybe I just buy things that are ripe right then, but things that last a long time usually, have ended up going bad fast! *note - Green peppers and Cucumber...*  So I am going to work really hard this week to not let that happen again!!  Since I have been paying attention more to my waste, it actually makes me sick to have to throw out all this stuff!  Arghhh.. Anyway, enjoy your St. Patrick's Day and drink a green beer for me!

Golf Conditioning Program... No Go...

Well darn, I didn't get enough sign-ups for the Golf Conditioning program so I will have to cancel it.  Sorry to the couple of people that did sign up.  There may be something I am going to do once a week, but I am still working on the schedule.  I will post something if it is a go.
Keep your eye on the blog for more info about the Run for Education!  It is approaching soon.  I am changing the date to June 12th this year.  There was just way too many other things going on during the May date that we have had the run for the last few years.  I am working on the information, so it will all be posted soon..  Also, I would like some feedback on shirts this year.. Do you still want the option for long sleeved shirts, or are you over loaded with them?  What else would you like to see?  Short Sleeved?  Shorts? Bags? Hats? Beenies?  etc.. Give me your opinion! 

Wasteful Wednesday - 3/10

I know I am late with my posting.. but I remembered!  I am so glad I decided to start Wasteful Wednesday.  I have been so much better at paying attention to what I have in my refrigerator and using all I can.  For example, the other day I had some grapes that were going bad and before, I would have easily thrown them in the trash.  Instead, I made a grape/banana smoothie and it was great!  Couldn't even tell they were getting wrinkly!  Also, I currently have some very brown bananas...  I am going to make banana bread tomorrow! Yum.  So today's waste includes a very small amount of Cesar Salad dressing, a small amount of stuffing mix, a moldy half of a tomato ( I actually used the other half that wasn't moldy!!  If you know me at all, you would know that before I would have never used it!  Mold grosses me out.  My grandfather would be so proud!!)  And the worst of it all is a bag of whole wheat rolls that I made..  I just can't get it through my head that I cannot make bread!  For whatever reason, every time I try to make rolls, or bread, it turns out bad!  These rolls tasted like dense flower.. Anyway, I knew they were bad when Brian and my exchange student, Kyle (who eats EVERYTHING), didn't even have more than the ones when we tried them...  So, they are going.  But, that is it.  Much better than the first time for sure!! 
How about you?  Have you been keeping an eye on your food waste?  Have you been making a point of eating your left-over's and keeping track about what you have in your produce drawer?  Oooohh.. that reminds me, I have some green pepper that NEEDS to be used tomorrow.. 
Feel free to email me at fsquaredfitness@gmail.com and tell me about your improvements in food waste!

You must be the change you wish to see in the world. -Mahatma Gandhi

I just got an email with this video link attached to it. I love Jamie Oliver, (also known as the Naked Chef) so I decided to watch it. I am so glad I did as it was very inspiring. If you have children, are grandparents, aunts, uncles or family of any sort, or just love children, you need to take 20 minutes to watch this video. But, then WE NEED to respond. As adults, it is our responsibility to teach our kids; our future, the proper way to stay alive. Because if we don't, the next generation is going to be way worse off than the generation we are in now.

As Gandhi said: "You need to be the change you wish to see in the world".


Wasteful Wednesday..oops...


So yesterday was Wednesday, and I forgot to post Wasteful Wednesday! Sorry! But I am happy to report the only thing wasted was about 2 Tablespoons of tunafish. Why I didn't just put in on my sandwich when I was making it, I have no idea... Sometimes I worry about myself.. :)


I recieved an email this morning that I thought would be of interest to some of you. Do you ever wonder what you can eat for snacks, since you are supposed to me eating 5-6 time a day (3 smaller meals and 2-3 snacks) to keep that metabolism of yours burning? Well, this email will help answer some of these questions. It is at: http://dustinmaherfitness.com/2009/04/24/21-healthy-snacks/


Did you clean out your fridge? What, if anything, did you waste? Email me at fsquaredfitness@gmail.com and let me know!

5 Foods to eat everyday...

Hi everyone! I was just checking my email this morning and on the home page of Yahoo, there was an article I wanted to share. It is "5 foods you should eat everyday". http://shine.yahoo.com/event/makeover/the-5-foods-you-should-eat-every-day-710199/

So, your new goal (along with drinking more water), should be trying to get some, if not all 5 of these foods in each day! Try it, see how it goes!

Just so you know, and I don't get in trouble for copyright violation.. I did NOT write the following. it is an excerpt from the link above..

1. Leafy Greens
Medical experts call them one of nature's miracle foods. Leafy greens like Swiss Chard and Kale are high in nutrients like Folate and Vitamins A and C that can lower your risk of cancer. Just one cup of dark, leafy greens a day could also prevent diabetes and high blood pressure.

2. Nuts
Many nutritionist recommend nuts like almonds, cashews and walnuts because they're high in natural fiber. Fiber slows your digestive process, keeping hunger and unhealthy mid-afternoon snacks at bay. Goodbye vending machine runs!

3. Onions
Studies show that consuming onions on a regular basis may reduce symptoms of asthma and the risk of developing stomach cancer. Add them to soups and stir-fry, and just remember -- the stronger the onion, the greater the health benefit.

4. Whole grains
Refined grains, like white rice and pasta, have lost 90% of their nutritional value through the refining process. As if that weren't enough to choose whole grains like brown rice, quinoa, and whole oats, a recent study showed that a diet rich in whole grains actually flattens your belly by reducing fat storage in your lower abdominal region.

5. Yogurt
Making yogurt part of your daily eating routine can improve your digestion -- if you're buying the right stuff. Check that the label lists "active cultures" to make sure you're getting healthy probiotics, and pick a yogurt rich in Vitamin D to prevent osteoporosis.

This is me writing this part though: make sure you watch the sugar level of yogurt! Some of the yogurts are almost all sugar! Sure, you think you are doing a good thing for yourself by eating it, but if it is mainly sugar, it is not worth it!!