Bootcamp Newsletter August 2011

Sunny Skies

It was only 2 months ago that I commented on how cold it was in the morning with temperatures dipping down to 2 degrees. Now it appears that after a cold winter, spring has come to us early.

Make sure you are taking advantage of this weather by getting outside and soaking up some much needed Vitamin D.

Next Bootcamp Start Dates (only 3 left for the year!):

Monday 12th September – Friday 7th October

Monday 17th October – Friday 11th November (Dates may change slightly due to Cup Weekend)

Monday 21 November – Friday 16th December

New Bootcamp Times

It looks like we’ll be adding at least one new bootcamp time slot next month seeing as we are full up in the morning. We want to pick a  time that suits you so please help us by selecting your preferred days/times below. You can select multiple answers.

What is your preferred bootcamp time?

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What are your preferred bootcamp day(s)?

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How To Eat To Improve Your Health and Lose Weight

Starting next month I will be taking a group of Beta testers through a 12 week guide to improving your diet and awareness of food. This is to help me gain some feedback on improving the guide. Here is some further info in neat dot point form:

  • We will be working towards following the eating guidelines featured in The Primal Blueprintby Mark Sisson. This means:
    • Reduction in harmful processed foods
    • Better selection of fruit, vegetables and meat
    • How to take the guidelines Mark sets and put them into action
  • Each week you will receive one email from me with your goal for the week
  • Testers will be encouraged to check in weekly on a private Facebook group to discuss weight, energy levels, recipes, etc
  • Testers will need to complete a few feedback surveys but they will get a free copy of the completed guide at the end
  • I’m only wanting people who are serious about improving their diet, but don’t let that put you off. Maybe it’s finally time for that change?

If you are interested, please send me an email and I’ll pop you on the list. I’m limiting this group to 15 people so that I can make sure no one falls off the wagon. It will be first in best dressed.

There is currently 15 9 spots left.

Client Profile – Gabe Freeman

Gabe as Princess Beatrice

If I held bootcamp awards, Gabe would probably take the cake as the coolest. Always good for a joke, Gabe brings great energy and a fun spirit to our bootcamps. I asked her to share with you a few things you probably didn’t know about her.

1. Favourite quote…  “Augustus sweetheart, save some room for later!”  Charlie and the Chocolate Factory

2. The silliest thing I’ve done… It’s a stacks on story.  I dove on the back of a friend who I thought was wrestling another friend at a Wolfmother gig I yelled “stacks on!” and belly flopped on his back, some guy dragged me off my friend and asked what the hell I was doing, stacks on of course I said, he looked at me with horror that’s when I realised my mate was giving a guy who’d collapsed CPR. True story, I’m that stupid.

3. My favourite bootcamp workout was… Probably the recent adventure run with circuit stops along the way, I think it was because I got to wear a head torch.

4. Most proud achievement… Finishing Kokoda trail with only 5 weeks to train, my brother convinced me I was going to be airlifted out so I’m sure I only did it to prove him wrong.

5. A few of my favourite things are… Chilli boy and Ivy doll, favourites in the whole-wide-world!!

Get a load of this (Things to read)

Bodyweight exercises are back in fashion. They are sweat inducing and muscle engorging. Jason Ferruggia has compiled a comprehensive list of the top 20 bodyweight exercises.

Do you think you don’t have enough time for exercise? Or do you have a different favourite excuse? Prepare to be schooled by fellow nerd Steve Kamb.

I’ve talked a lot lately about going barefoot. Foot and calf strength is often a big issue when switching. I know personally that I took on some bad ass knee problems which came from a weak left foot. Don’t make my mistake, prepare yourself for the barefoot change.

I get a few questions about what I eat for breakfast if seeing as I don’t eat grains. Zoe has popped the recipe for our morning grain-free nut granola online. Try it out for something different.

Monthly Recipe – Sugar-Free Gluten-Free Carrot Cake

Modified from The Gluten-Free Almond Flour Cookbook by Elana Amsterdam. Apart from the cream cheese this recipe is completely Primal.

Ingredients:

  • 3 cups Almond Meal
  • 2 tsp Sea Salt
  • 1 tsp Baking Soda
  • 1 Tbsp Cinnamon
  • 1 tsp Nutmeg
  • 1/2 tsp All Spice
  • 1/4 cup Grapeseed Oil (Macadamia Oil works well too)
  • 2 Tbsp Honey, heaped
  • 5 Eggs
  • 3 cups grated Carrot
  • 1 cup Raisins
  • 1 cup chopped Walnuts
  • 250g block Cream Cheese
  • 1-2 Tbsp Unsalted Butter
  • 1 Tbsp Honey, heaped
  • 1/2 Lemon, squeezed

Directions:

Cake:

  1. Preheat oven to 160 C
  2. Grease two 9 inch circular cake pans with butter
  3. In one bowl combine all of the dry ingredients (almond meal, sea salt, baking soda, cinnamon, nutmeg, all spice).
  4. In another bowl whisk together the wet ingredients (honey, grapeseed oil, eggs).
  5. Add the wet ingredients to the dry and mix well.
  6. Fold in raisins, carrots and walnuts.
  7. Scoop the mixture evenly into the two cake pans.
  8. Bake for 30-35 minutes or until a knife comes out clean.
Icing:
  1. Combine butter, cream cheese, honey and lemon juice.
  2. Mix together well, you may need to leave it out for a while to soften.
  3. Spread over the top of the first cake and leave a dollop in the middle.
  4. Place the other cake on top like a sandwich. Use the rest of the icing on top.

Disclaimer:

Please note that Kyle Wood, FFS PT or See Change PT does not endorse or warrant the contents of any articles. Articles are provided as a source of information only and should not be not relied upon nor treated as a replacement for consulting a medical practitioner or specialist.

Want to stay up to date? Like us on Facebook or follow us on Twitter.

Bootcamp Newsletter July 2011

Cold Hands?

This winter has treated us kindly so far with reletively few wet mornings. We have however had some very cold and windy mornings. It’s important to wear gloves on these mornings to keep circulation to your fingers, you will also find it much more suitable. My mittens/fingerless gloves came from Kathmandu, they are great if you can keep them dry (and they are also like half price at the moment). Check what your favourite outdoor store has or alternatively check out Wiggle.

Next Bootcamp Start Dates:

Monday 8th August – Friday 2nd September

Monday 12th September – Friday 7th October

Monday 17th October – Friday 11th November (Dates may change slightly due to Cup Weekend)

More on Running

Earlier this week I popped up some pointers to remember while running to increase your efficiency and reduce your chance of injury. Since then we’ve discovered a great article by Vivo Barefoot on the importance of proprioception and form in running technique. I recommend having at least a flick through when you get a chance.

Client Profile – Traci Lourey

Traci has been kicking butt in the morning sessions at bootcamp since August last year. If you’ve trained in the morning you will know her well, she’s the other person beside you encouraging you to keep on going.

Traci brings an awesome vibe to bootcamp and it hasn’t quite been the same while she’s been away.

1. Favourite quote…

“Life is not about waiting for the storms to pass… it’s about learning how to dance in the rain.”

2. The silliest thing I’ve done…

Doing a flying leap in the air in the middle of Station Street, Fairfield whilst chasing my 3 year old daughter.  The result: broken arm, torn ligaments and not being able to do boot camp for 2 months!

3. My favourite bootcamp exercise is…

Pushups.  Let’s hope I can still do them effectively once my wrist has healed.

4. Most proud achievement…

I have 3 … my daughters.  Boring but true!

5. My favourite things are…

Reading, gardening, my family farm on King Island and of course starting the day with a solid bootcamp session.

 

Things to Read This Month

From the blog:

Facebook links:

Monthly Recipe(s) – Grain-Free Pizza Bases

Try out our Coconut Flour, Almond Meal and Zucchini Base Pizza’s. Even if you’re not into the grain-free scene, these topping mixtures are a win.

Disclaimer:

Please note that Kyle Wood, FFS PT or See Change PT does not endorse or warrant the contents of any articles. Articles are provided as a source of information only and should not be not relied upon nor treated as a replacement for consulting a medical practitioner or specialist.

Bootcamp Newsletter June 2011

What A Morning

Our first day of winter greeted us with one frosty morning. The official temperature at dawn in Melbourne was 3.4 degrees C, although my car claimed that at 7am in Fairfield Park it was a chilly 2 degrees C. We didn’t get the worst of it though, Ballarat apparently hit -2.8 degrees C just after 7am. Special T-Shirts if we hit a below zero morning!

Next Bootcamp Start Dates:

Monday 4th July – Friday 29th July

Monday 8th August – Friday 2nd September

Monday 12th Sep – Friday 7th October

Salomon Trail Run

Cam has discovered this great fun run that is running on July 3rd just near were we train.

It starts out from Studley Park Boathouse and heads off on a 5km and 10.8km trail. We want to put together a team so hit either Cam or I up to let us know if you are interested via email or in the comments below. For more info check out this link:

Salomon Trail Running Series – Race 1

Client Profile – Liz Bottomley

Liz (left) having far too much fun

Liz is one of our awesome evening bootcampers. She has gone from strength to strength with her training with us both with running and strength. More recently she progressed to doing push ups on her toes which is a huge achievement for anyone. Well done Liz!

  1. Favourite quote: ‘Worry is money paid in advance for a debt you may never owe’ – from a fortune cookie
  2. Most hated bootcamp exercise: Lunges
  3. What is your greatest achievement? Having an exhibition a few years ago of photos I took in Iran (& selling 15 prints)
  4. My favourite things are… Music.. art.. family/friends.. nature.. travelling.. sharks.. obsessively watching HBO tv series.. etc!
  5. If only… I could do stained-glass work full time!!

 

Client Business – Animatica

You may have seen Gabe’s car in the parking lot with Animatica plastered across the side. And you may have thought ‘What is this funky business?’.

In it’s simplest form Animatica make costumes. They make party costumes, mascots, costumes for theatre and even inflatable costumes. Check out her gallery for some of her previous accomplishments. I love the M&M’s costumes.

Gabe has an amazing talent for not only designing costumes but actually making them as well.

So if you need a costume made or know someone who does, support a fellow bootcamper and recommend Animatica.

Oh and as a bonus Gabe shared this awesome tip with us this morning for washing your new Boxing Wraps. Here is my summary:

Fold the Velcro back on itself so it doesn’t grip on any clothes. Or if you have a dedicates bag, pop them in there and then wash.

Things to Read This Month

Here are a couple articles that caught my attention this month:

Sitting Is Killing You - This pretty diagram will explain to you how sitting may be shaving years off your lives. The solution: Try to stand and move as much as possible. If your job involves a lot of sitting, try doing it standing. Check out these photos of people who have created standing work stations here, here, here and here.

Two-Thirds of Australians Overweight – These grim facts from the ABS have shown that our BMI has gone through the roof since 1995. It is interesting to note that lack of education is often linked to obesity. While of course this wouldn’t always be the case it’s never-the-less important to pass on good habits to the more impressionable young people in your lives.

Monthly Recipe – Choc Chip Almond Meal Cookies

These cookies will rock your socks. Low GI, no grains and seriously yum. Sorry I don’t have any photos of them yet. It’s adapted from The Gluten-Free Almond Flour Cookbook. Visit the author Elana’s blog for more great GF recipes.

Ingredients:

  • 2.5 cups blanched almond meal
  • 1/2 tspn sea salt
  • 1/2 tspn baking soda
  • 1/2 cup coconut oil (butter works too)
  • 2-3 heaped Tbspns honey
  • 1 Tbpsn vanilla extract
  • 1/2 cup chopped dark chocolate (75% or higher)
  • 1/2 cup chopped cashews (roasted)
  • 1/2 cup shredded coconut

Directions:

  1. Preheat oven to 180 degrees C. Grab two baking pans and line them with baking paper.
  2. In one bowl mix together the almond meal, salt and baking soda.
  3. In another bowl mix together the coconut oil (melted), honey and vanilla extract.
  4. Make a hole in the dry ingredients, pour in the wet ingredients and stir together.
  5. Add in the chocolate, cashews and shredded coconut.
  6. Spoon the dough onto the pans in individual dollops and flatten with your hand. Be sure to leave space between dollops as they can get quite large when baking.
  7. Pop the pans in the oven and bake for 10 minutes.
  8. Allow the cookies to cool for 20 minutes before devouring.

This Month’s Poll

Would you like more advice with diet and eating?

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Disclaimer:

Please note that Kyle Wood, FFS PT or See Change PT does not endorse or warrant the contents of any articles. Articles are provided as a source of information only and should not be not relied upon nor treated as a replacement for consulting a medical practitioner or specialist.

 

1. ‘Worry is money paid in advance for a debt you may never owe’ – from a fortune cookie 2. Lunges 3. Having an exhibition a few years ago of photos I took in Iran (& selling 15 prints) 4. Music.. art.. family/friends.. nature.. travelling.. sharks..

obsessively watching HBO tv series.. etc!

5. I could do stained-glass work fulltime!!

Bootcamp Newsletter May 2011

Facebook Facebook Facebook

Last week I started the process of moving FFS PT over to a Facebook Page. This will give me more power to provide you with great tips and communication as opposed to the Facebook profile I had. Be sure to ‘Like’ us so that you can stay up to date with daily tips and info.

If you are a Twittererer you can also follow us on our Twitter account @ffs_pt.

Next Bootcamp Start Dates:

Monday 30th May – Friday 24th June

Monday 4th July – Friday 29th July

Monday 8th August – Friday 2nd September

Client Profile – Damian Zylstra!

Damian started attending our morning bootcamp when we started in March last year and has been a regular ever since. He holds the record for the Hill Run and the 1500m Run with 5:29 and 5:26 respectively. He was kind enough to answer a few questions for me so that you guys can get to know him a little better.

  1. Damian (right) and a very enthusiastic Steve (left)

    Favourite quote: “I wasn’t the best, I just wanted it more”-Don’t know who said it,  read it on a gym wall somewhere.

  2. Most hated bootcamp exercise: Bearwalk.
  3. What is your greatest achievement? My twin sons & Running the 1500 in 5.25 @ 43 years old.
  4. My favourite things are… My girlfriend, 70′s rock music, my twin sons, Thai food, old classic films & horror movies.
  5. If only… War didn’t exist , Julian Assange was PM, commercial radio stations were banned & AFL football wasn’t so dominating in the media.

Client Business of the Month

I’m taking a list of clients who own their own business. I’ll be featuring a different business in each newsletter.

Feel free to give a shout out to a friends business that you think might be useful to other bootcamps.

All you have to do is email me your Business Name, website and Facebook page and I’ll put you on my list. You can email me at kyle[at]fitterfasterstrongerpt[dot]com.

Things to Read This Month

Here are a few articles that caught my attention this month:

Nerd Fitness – If your a bit nerdy like me, you’ll probably find this fitness motivational article using JRR Tolkien as inspiration a good read.

Foam Rolling – Foam rolling is one of the best methods of injury prevention that I know. I love stretching, but foam rolling trumps it with being more effective and more satisfying. It’s like having your own masseuse. Watch this video by Eric Cressey to learn how to use it. Rebel sport is pretty expensive (around $90 for a full length roller) but you can usually pick them up online for a good price. AOK have them on sale for $30 at the moment.

Taco Salad – Here is a quick, healthy and almost Primal version of a Taco Salad that I whipped up last month.

Want to tell Damian how awesome he is? Leave your comments in the space below.

Disclaimer:

Please note that Kyle Wood, FFS PT or See Change PT does not endorse or warrant the contents of any articles. Articles are provided as a source of information only and should not be not relied upon nor treated as a replacement for consulting a medical practitioner or specialist.

Bootcamp Newsletter April 2011

Important: Back to 4 Week Bootcamps

First off a few announcements, Bootcamp is going back to 4 weeks on and 1 week off. Prices will be back to $150 and $100 for morning and evening bootcamp regulars respectively. If you are new, the price is $160 and $110 respectively.

Next Bootcamp Start Dates:

Wednesday 27th April – Monday 23rd May

Monday 30th May – Friday 1st July

Monday 4th July – Friday 19th July

Special Deal – 1-year anniversary:

It’s now been just on 1 year since we started Bootcamp in Fairfield Park at See Change so we we’re having a special deal for the next 3 bootcamps.

If you sign up for the next 3 bootcamps and pay before  Wed 27/04/11 you pay just $400 for the morning sessions and $265 for the evenings. That’s around 12% off for the people who like maths.

If you are worried about your motivation over the Winter months, this is a great way to lock yourself and save some money at the same time.

Client Trainer Profile – Introducing Cam Caeser!

Those of you who attend mornng bootcamp will recognise this scruffy face in the tree. Have a bit of a read to find out more about the mystery, the man, the wonder behind Cam Caeser.

In a few words, why did you want to become a trainer?

I just enjoy being active and educating people so that they can enjoy it as much as I do. I think alot of people see healthy living as a chore; my ultimate goal is to show people how to enjoy it, embrace it and live it! I also want to help spread the word about the Primal lifestyle. No, it’s not living in a cave chasing down kangaroos with a club. It’s more about eating and exercising the way nature intended through hundreds of thousands of years of getting it right.

I have been living “Primally” for about a year and a half now and I’ve gone through a vast transformation. Instead of using pieces of complicated equipment, downing artificial chemicals and eating scientifically developed “diet” foods we should be looking at the past and how humans lived before farming and staying in one place made us complacent. I’m now stronger and more mentally focused at 35 than I’ve ever been and had fun getting that way.

What is your favourite healthy meal?

A recipe from Nigel Slater, crispy fried lamb mince with chilli, garlic and shallots seasoning. Throw in some broccoli, mix in some fresh lime juice, molasses and fish sauce. Delicious….

What is your favourite place to go out and eat?

I don’t eat out too much as I prefer to cook myself however if it’s a night away from the kitchen well my local Thai restaurant is awesome (Golden Triangle – South Yarra)

What is your favourite exercise?

My favourite exercise is a totally unstructured workout. You go to the park, take off your shoes and walk, jog, sprint, jump off benches, climb a tree or two, practice handstands and climb over the kids playground equipment….pretty much anything you like as long as you are having fun.

What is the hardest thing you have ever completed or attempted?

The toughest mentally and physically would have to be the 3 Peaks Challenge in the UK. I did it a few years back with a bunch of friends and you have 24 hours to hike up and down the 3 tallest peaks in the UK (England, Scotland and Wales). The 24 hours includes travelling between them all too! The stars on top of a mountain in the middle of nowhere at 1am are an amazing sight to see!

Starting next month this section will feature one of you! I will also be adding a client business of the month. You would be amazed how many talented business owners we have at bootcamp.

Things to Read

Here are a few articles that caught my attention this month:

Sore calves - a few of you mentioned sore/tight calves after last week’s amphitheatre workout. Here is a great stretch video to help alleviate any pain.

Zucchini Base Pizza – For those who want to low carb it, have a look at this pizza I made with a zucchini base. Thanks to Suzanne Jones who gave me the idea.

What is your preferred bootcamp time?

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Disclaimer:

Please note that Kyle Wood, FFS PT or See Change PT does not endorse or warrant the contents of any articles. Articles are provided as a source of information only and should not be not relied upon nor treated as a replacement for consulting a medical practitioner or specialist.