I mentioned the other day to stay tuned for exciting Bootcamp information, so here it is! This next session, we are going to be focusing on running.
Most people start out with the thought that they hate running. This thought quickly goes away once you start training and can see results from one training session to the next. Not to mention the mood enhancing benefits you get from it!
This July-December session, we are going to choose a 5K race that we can all run together so that you feel as though all of the training we’re going to do is going towards something. A group of us did this last year and had a lot of fun! We won best team costume and had quite a few place in our age groups to receive medals.
It doesn’t matter what your age is, or your current fitness level. This training is going to be specialized for each individual. We’ll be focusing on plyometrics to generate power, fartleks or “speed play” to help improve your running speed, tempo runs to improve metabolic fitness and yoga to keep you flexible and injury-free.
This Camp is limited to 12 participants. Out of fairness, I will not be holding any spots… Your space will only be held once payment ($175) and registration agreement have been received. Due to the specialization of this program and the time put into it, I will not be accepting monthly payments. Sorry for any inconvenience! Participants signing up for this program are committing to a full 6 months of training.
I look forward to helping you reach your goals! ❤ Please contact me with any questions you might have!
No questions and you want to secure your spot? Then register now!
Goal Digger Running Camp Registration Form
Your In Health,
Casey Amos Foggitt
NASM Certified Personal Trainer with specialization in Fitness Nutrition
CPR/AED Certified through the American Red Cross
A very Happy Birthday going out to miss Pearly who celebrated yesterday. We, of course, had a Birthday Bootcamp Workout on Wednesday night. 😀
Your weekend workout is part Birthday inspired, but also to get you ready for the fit test we did at the beginning of March. It’s a hard one, but you guys have been putting in a lot of hard work to become faster and stronger.
Here you go! 🙂
A Happy Birthday going out to Zach… he turns 16 tomorrow! For the longest time, he hated to run. Since he’s gotten taller and faster, he has come to love it and is very good!
In honor of his Birthday and love of running, your weekend workout is going to be:
TO RUN! – For at least 16 minutes…
I know that running for a full 16 minutes can be hard, so I don’t mean that you have to run for the entirety. Push yourself to your own personal limit and feel free to walk to recover a bit before you take off again.
Enjoy the sunshine and cool air… running is good for the soul! ❤
We’re revisiting our workout from Monday, only without the running. And, this time you get to choose!
See how many rounds you can complete in 15 minutes and choose 1 from these:
Have fun! ❤
I guess this is more of an idea than a recipe, just because the possibilities are endless! This is my husband’s most favorite thing to eat, so I make it almost every week. It’s one of those meals that keeps getting better everyday, so, it’s very convenient to throw together and pre-bake, then just scoop out what you want and reheat. Not to mention, it makes so much, it feeds us for several meals! It’s also colorful, which is something I like in a meal. 😀
I’ll list what I have in mine, but get creative and add/subtract things that align with your tastes! 😉
Vegan Nacho Dip
Here’s what I used:
- 2 cans Vegan Refried Beans (Be aware that many contain lard, which would not be vegan!)
- 3 Avocados – mashed & mixed with 2 tsp lemon juice
- 2 cups cooked Brown Rice seasoned with salt, pepper, garlic powder, onion flakes, cumin and chili powder
- 1 cup Vegan Nacho Cheese Sauce (Blend together: 1 c cashews (soak overnight if not using a high powered blender), 1/4 c almond milk, 1/2 tsp salt, 2 T Vinegar, 4 T Nutritional Yeast, 1/2 tsp Garlic Powder, 1/8 tsp Turmeric, 1/8 tsp Black Pepper, 1 Can Tomatoes and Green Chilies)
- 2 cans Black Beans – drained and rinsed
- 1 Onion – chopped
- 2 Green Onions – sliced
- Handful of Grape Tomatoes – quartered
- 5 Small Bell Peppers – chopped (I use the mini multicolored packs of bell peppers)
- 1 Small Can Black Olives (drained and rinsed)
- 3 T Jalapenos – chopped
- Handful of Pumpkin Seeds
Here’s what I do:
- Preheat oven to 375.
- Layer 9×13 baking dish with ingredients starting from the top: refried beans, avocado, brown rice, vegan nacho cheese, black beans, onion, green onions, grape tomatoes, bell peppers, black olives, jalapenos, pumpkin seeds.
- Bake for 45 minutes or until bubbly.
- Remove from the oven and let sit for 10 minutes.
- Scoop and enjoy with tortilla chips, brown rice tortillas, on top of a salad, or just on its own! ❤
I’d love to hear what variations you used!
Happy Friday!!! 😀
Great job on the Fit Test on Monday everyone! It’s a hard one, and like I said, even if your time didn’t improve, that doesn’t mean that you haven’t improved. You might be running faster or longer, or doing the harder versions of the exercises, so that means you’re getting stronger! We’ll revisit this Fit Test again at the end of April.
So, you’ll notice that your Weekend Workout is nothing other than the exercises on the Fit Test. Same thing, just without the 3 laps running. Really focus on doing the exercises with correct form. Taking a little longer to do them right is much more beneficial than blowing through them doing them incorrectly or only halfway.
You got this! ❤
Before I met my husband, I had never even heard of Hot Cross Buns. Then once he made some… OMG! I was hooked! All of the spices mixed with the fruit in a warm, slightly sweet cinnamon bun…YUM!
Needless to say, when we went vegan and gluten free, this was one thing we thought was off limits. I’m not one to give up on things, so I gave a vegan, gluten free version a shot and we were both really surprised and pleased with the results! Now, anyone that bakes gluten free knows that the texture will never be the same as regular flour. The texture of these is somewhat like a cake, but the taste is spot on!
Vegan Gluten Free Hot Cross Buns
Here’s what you need:
- 2/3 Cup Almond Milk
- 1 T Coconut Oil
- 2 T Coconut Sugar
- 2 1/4 tsp Yeast
- 1 3/4 Cup Gluten Free Flour Blend (I used this recipe: Gluten Free Flour Blend )
- 3/4 Cup Almond Flour (not almond meal)
- 2 tsp Baking Powder
- 1/2 tsp Baking Soda
- 1/2 tsp Salt
- 1/3 Cup Coconut Sugar
- 4 T Cold Coconut Oil
- 2 tsp Cinnamon
- 1 tsp Allspice
- 1 tsp Ginger
- 1 tsp Cloves
- 1/2 Cup Raisins
- 1 Apple (chopped in small pieces)
- Zest of an Orange
- 1 tsp Orange Juice
- 1 tsp each of: Cinnamon, Ginger, Cloves, Allspice
- For the cross piping: GF Flour + enough water to make a paste.
- Apricot Jam
- Vegan Frosting (I brushed the tops with this: Vegan Cream Cheese Frosting)
Here’s what you do:
- Heat almond milk in microwave until it’s about the temperature of warm bath water (not too hot, not too cold).
- Stir in the rest of the wet ingredients and let it sit for about 5-10 minutes to let the yeast activate. (It should be poofy on top.)
- While the yeast mix is activating, combine all the fruit mixture ingredients in a small bowl and set aside.
- In a large bowl, whisk together all of the dry ingredients.
- Add the yeast mixture to your dry mix and stir well with a wooden spoon.
- Gently fold the fruit mixture in.
- Lightly coat a pie plate with coconut oil.
- With a 1/3 measuring cup, scoop out dough, not completely filling the measuring cup, and drop onto pie plate.
- Continue until you have about 8 equal size buns.
- If you are piping the cross, do this now by placing your paste in a baggie with one corner cut off or a piping bag.
- Preheat the oven to 350
- Cover the pie plate with plastic wrap and set on top of the preheating oven for 30 minutes to proof.
- Remove plastic wrap and bake for 25-30 minutes or until the tops are golden brown.
- Brush with your preferred topping as soon as they come out of the oven.
- Enjoy! ❤