Author: Jessica

The Moves

How About Those Hammies?

Jessica

Hamstring tightness and lack of flexibility is a concern for many of us, and something I get asked about frequently at Booty Camp. We work out to build strength and flexibility and this can be compromised when an integral part of our body, such as the hamstrings, are overactive or tight, making what would be a good workout session a painful or injurious event. Our goal is to provide preventative measures to help strengthen those hamstrings and provide flexibility tips to help lengthen and loosen the hammies and keep you moving smoothly throughout your daily life.

What the Hamstrings Do:

Three muscles make up the hamstring muscle group–the bicep femoris, semitendinosus and semimembranosus. 

The hamstrings flex the knee joint and extend the hips.  They are critical in ensuring a normal range of leg and joint movement and play a major role in forward propulsion—transferring power between hip and knee joints.    When we jump, they are one of the first muscles activated to propel the leg motion.

Some Factors That Contribute to Tight Hamstrings:

  •        Decreased back mobility
  •        Pelvic tilt/lumbar curve
  •        Poor posture
  •        Lack of core strength
  •        Long hours sitting
  •        Unconscious tension held in the body
  •        Prior injuries
  •        Weak hamstring muscles relative to stronger quadriceps muscles

 

When our hamstrings are tight or inflexible, the body compensates for this restriction, typically by increasing pressure on the lower back/lumbar spine. Those of us with tight hamstrings often have associated lower back pain.

Flexibility Tips:

There are a few simple techniques we can employ to lengthen and loosen the hamstrings, thus creating more fluid movement through the legs and take the stress off the lower back. Correcting the length of the hamstring, through strengthening and stretching exercises, while simultaneously strengthening the lumbar region, is important to the body’s overall well-being and something we work on regularly in Booty Camp. Some tips:

  • Perform hamstring stretches when your muscles are warm
  • Do not force any stretch. Only perform the stretch to the point where you feel it but are not experiencing acute pain.
  • When you do stretch, start with low back and calf stretches first before progressing to hamstring stretches.
  • Back exercises for core stability and coordination help with hamstring tightness! It’s all interconnected.
  • Foam rollers, tennis balls, etc are your friend.   Use them to roll out problems spots in your body, especially the legs and back.
  • Most importantly, listen to your body.  Hamstring strains and tears take a long time to recover from. After you have strained a hamstring, they are more susceptible to injury moving forward.  If you have injured a hamstring muscle, don’t push through the pain! Modify. Ask your trainer for suggestions.  We are here to help with your overall fitness health.

– Contributed by Trainer Gina

Motivation, Nutrition

Incorporating Mindfulness in Your Wellness Journey

Jessica

Mindfulness seems to be getting a lot of press lately, but what is it, and how can it help you in your daily life? 

The concept of mindfulness comes from Zen Buddhism. At Zen monasteries, there are very specific rules about which foot you use to enter a room, which direction you turn, etc. It is a level of incredible attention. Another definition of mindfulness is maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations and surrounding environment. Whoa! That’s a lot to process. Another way to look at is that mindfulness is simply paying attention. Ok. But why pay attention? What can we get out of it?

Take eating for example. How does it benefit us to pay attention while we eat? Ever eaten a whole bag of chips when you’re not even hungry?

Ever sat down with a meal, and your laptop or a good book, and then all of a sudden looked down and realized that your plate was empty? That would be mindless eating; you’re not aware that you’re even eating, nor are you aware of what you’re eating.  You don’t get the satisfaction and satiety that a meal should provide.

By being mindful of what we’re eating, by literally paying attention to what we’re eating, we don’t consume more than we need, enjoy consuming more, and are satisfied with what we have.  

Geneen Roth, the renowned author of Women Food and God, When Food is Love and many other excellent books, has given us The Eating Guidelines to incorporate this practice in our daily lives:

1.    Eat when you are hungry.

2.    Eat sitting down in a calm environment.

3.    Eat without distractions. Distractions include radio, television, newspapers, books, intense or anxiety-producing conversations or music.

4.    Eat what your body wants.

5.    Eat until you are satisfied.

6.    Eat (with the intention of being) in the full view of others.

7.    Eat with enjoyment, gusto and pleasure.

Other things to consider while eating are the food itself; focus on the flavor, the texture, the smell.

Notice how the flavor fades as you chew. You can also consider the energetics of the food; how it was prepared, what is its essential character, it’s temperature and composition.

With a little effort, you can bring mindfulness to every aspect of your wellness journey.  It’s just a matter of paying attention.

– Contributed by Trainer Michelle

The Moves

The 7 Minute Wonder

Jessica

Hiya Booty Campers!

Here’s a quick and effective workout that you can do anywhere; your home or a hotel room, or even your office!

This specific workout was designed by the ACSM (American College of Sports Medicine) for purposes of high intensity/short time. You can do it that way, in which you do each exercise for 30 seconds, going all out for that 30 seconds, with 10 seconds rest. It is a 7-minute workout if you do that. For that 7 minutes, you’ll be doing as many reps as you can.

You can also do it at a lower intensity, longer duration, such as 45 seconds on, and 15-30 seconds of rest. We’ve done all of these exercises in camp before, so they will be familiar to you. Either way, you will be working your entire body as well as getting a good cardio workout.

Warm up for at least 5 minutes with some tap outs, light running in place, high knees, arm circles and butt kicks.

You can do this set once, twice or even three times.

  1. Jumping jacks
  2. Wall sit
  3. Push-up (Whatever style you like best; knees, toes, chaturanga, etc.)
  4. Crunches (Knees bent with feet on the floor, or legs in table top. Exhale as you come up)
  5. Step ups (Use a chair if you’re inside. Make sure that chair is placed against a wall for stability)
  6. Squats
  7. Tricep dips on chair
  8. Plank (Knees or toes, straight arms or on elbows)
  9. Running in place w/high knees

10. Lunge, alternating legs

11. Push-up with rotation (Alternating sides)

12. Side plank, each side

Make sure to cool down completely. Quad stretches, calf stretches, figure 4, delt stretch, tricep stretch, cobra.

-Contributed by Trainer Michelle

 

Motivation

Keeping Your Booty in Check over the Holidays

Jessica

The holiday season is a great time to be mindful about your health and fitness goals.    The holiday season can oftentimes be a period of overindulgence and temptation. Months of parties.  Temptingly delicious potluck dishes.  Way too many cookies and pies.  Cozy homes protecting us from stormy weathers.  It’s difficult to maintain your motivation to exercise and eat right amidst the many holiday and winter distractions.

Most women I know go into the holidays hoping not to gain too much weight and just accepting that it is likely to happen.  That doesn’t have to be the case!  You can maintain all of the good work we do at camp AND eat pie. The important thing is to be good to yourself, be mindful of your eating habits, and keep active.  Here are some helpful tips to keep your booty in check over the holidays:

Be Selective

At big holidays meals, focus on your ‘favorite dishes’.  We all have that one dish we absolutely must have for Thanksgiving. Even if your favorites are not the healthiest of the dishes on the table, eat it and enjoy it, guilt-free.  However, make choices about other things you might be willing to give up as a result.   For example, I love green bean casserole, but now I skip the stuffing and most other casserole dishes on the table.  Gotta leave room for the pumpkin pie! Think about it as a calorie budget.  Distribute your calories wisely!

Moderation

Portion control can take you far during the holidays.  I love a good potluck and my friends/acquaintances can cook!  I have found that taking small servings or mini-bites of what’s on the table usually satisfies my cravings for the delectable treats without going overboard or feeling deprived.  Again, choose your unhealthy dishes wisely!

Innovate

Consider healthier alternatives to your favorite holiday dishes.  Think about the essence of the dish and why you love it.  Deconstruct it into a healthier alternative.  I still enjoy a good, soupy green bean casserole, but I now make a simpler and healthier green bean dish with sautéed onions, garlic, and seasonings and leave crumbled bacon and crispy onions on the side as a topping.  Upon reflection, I realized I didn’t even like the creamy soup part of the casserole dish—just the taste of green beans and bacon together (with the texture of something crispy on top)!

Get Fresh Air & Take Time for Yourself

If you are hosting a big party or meal, make sure you make time for yourself the day of.  Go for a run or walk in the morning.  Take a 5-minute walk around the block before you dive into food preparation. Stand outside in your yard or porch and take 20 deep breaths.

During holiday meals, suggest a post-meal constitutional.  Everyone in your family could benefit from going for a walk in the fresh air and it will do wonders for everyone’s disposition.

Drink Lots of Water

Stay hydrated.  Water does not have calories!  If you drink a glass or two of water before you eat, you feel fuller, which goes a long way toward increasing your willpower to stay away from too many buttery rolls. Also, if you are choosing to eat more calories than normal, you don’t want to drink an excess of calories on top of that.

Stay Active

Traveling during the holidays? Can’t make it to Booty Camp? Stick with an exercise regimen!  At a minimum aim to do 30 minutes of cardiovascular activity three times a week. Go for a run.  Make up your own Booty Camp workout around the neighborhood.  Explore the places you are visiting by going for a long walk. Stay active in whatever way works for your schedule.  It’s good for your physical AND mental health this holiday season.

 

-Contributed by Trainer Gina

The Moves

Preventing Kyphosis of the Upper Back

Jessica

What is Kyphotic Spine or Kyphosis?

Kyphosis is an exaggerated or excessive curvature of the upper back.  There are many causes of kyphosis including degenerative diseases (i.e. arthritis), osteoporosis, developmental problems, injury, trauma, and poor posture.

Poor posture and a sedentary lifestyle are the main causes behind kyphotic spine symptoms in children and adults.  When individuals have weak abdominal muscles and tight hamstrings, it can result in bad posture, mild to severe back pain, stiffness or tenderness in the spine, muscle fatigue and slouching.  Today, many Americans spend hours unconsciously slouching in front of a computer or television, or sitting in workspaces with poor posture and bad ergonomics.  It can take its toll on our bodies.

Kyphosis Exercises

Preventative Care:

As with many health concerns, it is much easier to prevent kyphosis from occurring that it is to reverse the condition.  The good news is that stretching and exercise can help prevent kyphosis from occurring.  There are several simple exercises you can incorporate in your daily life to help bring awareness to your upper body and posture.

Target areas: 

The goal with kyphosis exercises is to stretch the tight areas like the chest and hamstrings and to strengthen the weak areas such as the upper back and abdominals.  Here are a few exercises designed to address these target areas:

Shoulder Blade Squeeze

While seated or standing, slowly tuck your chin to your chest.  Keeping your chest open, draw your shoulder blades together and hold for a couple of seconds. Repeat.   Reminders! Relax and drop your shoulders while you perform this exercise.  Breathe.  Do this multiple times a day. You can do it anywhere!  Also Jessica demonstrates here another option.

Door Frame Stretch

You can stretch your chest and shoulders in a number of ways using a door frame. Position your body close to a door frame with one foot generally centered in the frame and the other foot one step back.  Place hands on door frame (your hands should be slightly in front of you in the starting position.  Gently shift your weight forward until you feel a good stretch (see photos). Switch which leg is forward and repeat stretch.  You can place arms at other angles to get a different stretch.

Hamstring Stretch

Lie on your back on the floor or on a mat.  Wrap a towel, robe tie, exercise band, etc. around one foot or leg.  Keep the other leg stretched out and relaxed on the floor. Gently pull the towel toward you until you feel you are getting an adequate stretch, keeping the other leg relaxed and flat on the mat.  Hold the stretch for three slow and controlled breaths and release.  Repeat stretch on same leg.  Switch and repeat on opposite leg.  Reminders!  Many of us have tight hamstrings.  Be gentle with this stretch.  The towel/strap is designed to provide you with the control you need to adjust the stretch so it works for your body and comfort level.  Don’t forget to breathe continuously throughout this exercise.

Reverse Fly

For this exercise, you will need a set of dumbbells. Keeping your back straight and your abdominals engaged, sit on a stool or chair and hold the weights. Bend over with your chest toward your knees, head down and the weights below your knees. Lift your arms out to the sides, no higher than shoulder level, the shoulder blades together. Return to start position. Perform 3 sets of 10 repetitions. Reminder! Make sure your elbows are slightly bent. Do not lift arms higher than shoulder level.

Benefits of Core Conditioning

Most people may think of core conditioning as “abdominal conditioning/strengthening,” but core conditioning is more than the proverbial six pack abs.  While abdominal strength is important, core conditioning focuses on back (erector spinae and multifidus); abdominals (external and internal obliques, traverse abdominis, and rectus abdominus); and pelvis/hips (pelvic floor).  Core conditioning builds balance and stability and improves posture. It trains the muscles in your upper body to all work together as a solid unit to support your frame and minimize injury, aches, and pains.  Core conditioning tackles many of symptoms of kyphosis—weak upper back and abdominal muscles/tight chest and hamstrings. Integrating core conditioning into your daily routine, even one or two of the simple stretches outlined above, will make a difference in the way your body feels on a regular basis and may help prevent kyphosis in the future.

Community News, Nutrition, Special Events

A Glorious Day for our Harvest Celebration!

Jessica

 

What an amazing October day we had this year for our Harvest Celebration 5k/10k event!  I noted that it was 70 degrees out when I was packing up the gear!  It was great to have a bunch of children, many dog friends and partners out for this.  Every year it gets bigger!

 

Big thanks go out to Vida Integrated Health who provided massage treatments after the run!  And also thanks to our door prize sponsors: Fancy, Schmancy, Andaluz, Freggies, Tutta Bella, Tin Umbrella, and Communichi.

 

Thanks also to everyone for bringing such fantastic dishes for the potluck.  We voted on one best main dish and one dessert with Lynne and Leslie each taking home the big prize:  a massage from Alicea Cole !  Below are the recipes for each of their dishes!

 

[Show picture list]

Leslie’s Recipe:  Spicy Squash Salad with Lentils and Goat Cheese
Adapted from Bon Appetit

3/4 cup black or green lentils
6 cups peeled, seeded and cubed butternut squash or sugar pumpkin (1-inch cubes) (from about a 2-poudn squash)
3 tablespoons olive oil, divided
1 teaspoon ground cumin
1 teaspoon hot smoked Spanish paprika*
1/2 teaspoon coarse salt
4 cups baby arugula (I skipped this)
1 cup soft crumbled goat cheese
1/4 cup thinly sliced mint leaves (optional; I used this, but added it after I took a photo)
1 tablespoon red wine vinegar, plus additional to taste
Roasted seeds (about 1/2 cup) from your butternut squash or roasted pumpkin seeds

Preheat oven to 400°F. Toss squash or pumpkin cubes with 2 tablespoons oil, cumin, paprika and salt. Arrange in a single layer on baking sheet and roast 20 minutes. Flip pieces and roast for an additional 10 to 15 minutes, until tender. Cool.

Meanwhile, soak lentils for 10 minutes in a small bowl, then drain. Cook lentils in boiling salted water until tender but firm, about 30 minutes. Rinse with cold water, then drain and cool.

Combine lentils, pumpkin, any oil you can scrape from the baking sheet (I didn’t get enough for this to be worth it) with arugula, if using, half of goat cheese, mint, vinegar, and 1 tablespoon oil. Season with salt and pepper and extra vinegar, if desired (we felt it needed it). Divide among plates and pass with remaining goat cheese to sprinkle.

 

Lynne’s Winning Recipe:  Gluten Free French Apple Tart

Adapted from recipes by Ina Garten and Jacques Pepin

Pamela’s Gluten Free Bread Mix
2 1/2 sticks chilled butter or Earth Best Buttery Spread
Extra butter for top of filling
4 T sugar
4-5 firm apples
Apricot preserves

Pie crust:   Make pie crust according to instructions on side of package but add an extra 4 T butter (2 1/2
sticks total).  Quickly knead into a ball, wrap and chill for an hour. Roll crust out between two sheets of
parchment paper to 1/4 inch thick. Peel off and discard top sheet of parchment. Transfer rolled crust on
the bottom sheet of parchment to a large cookie sheet pan, trimming edges to make a rectangle.  Chill
crust while preparing the apples (keeps crust from shrinking while baking).

Apples: Peel and core apples and slice  1/4 inch thick. Place overlapping slices of apples diagonally down
the middle of the tart and continue making diagonal rows on both sides of the first row until the pastry is
covered with apples slices. Sprinkle with sugar. Dot with butter.

Bake tart in 400 degree oven for 45 minutes to an hour or so. Bake until the pastry is browned as well
as edge of apples. Bake long enough so there is some caramelization. Brush tart with warmed/melted
apricot preserves.  Loosen the tart with a spatula so it does not stick to the paper as it cools. Slide off
paper when cool to a plate or cutting board.

Community News, Motivation, Partners

Strong Supportive Hands

Jessica

Booty Camp has a way of attracting the people who, like SSBC are unique and motivated to build something really special.  I sat down with Alicea Cole, our wonderful camp massage sponsor, who has been a participant and contributor within the Booty Camp Community for many years!  Alicea shares more with us here, as well as a special offer to all booty campers!

Every time I spoke with Alicea I was struck by her infectious enthusiasm for her work and how she sees the links between her practice and Booty Camp because they both centered around the same values; holistic nourishment, community and non-competitiveness.  Alicea is loyal, kind to the core and great at what she does!  She brings 16 years experience to her massage practice.  Alicea has been with booty camp since it began in 2008.

Why is Alicea Massage a sponsor? She credits Booty Camp for helping her stay a happier and healthier therapist and person.  Alicea says “Booty camp is part of taking care of myself. Booty camp allows me to be a nurturing giver in the rest of my life.  It keeps me strong physically and mentally, it keeps me feel better about myself.”

Alicea also participated in our video testimonials this spring. If you need any inspiration look no further!

Where’s your Booty Camp Home: Volunteer Park! 7:30am class!

What exercise would you actually do on your own?

“I actually do the clam shells at home, I love them!”

What exercise would you never do on your own?

“Burpees or mountain climbers, I barely do them in camp ha! ”

What’s a favorite Booty Camp moment?

“The first time I walked up the steps of the water tower in Volunteer Park and I could make it the whole way without stopping. That was a good feeling.”

What’s your secret to making it to camp?

“Prepare. Have your clothes ready the night before”

Do the math. Give me two words that make up Booty Camp:

Booty camp = Strength + Commitment

Wishes for fellow campers…

Alicea wanted to note that most of us spend a LOT of our time as women nurturing others.  Alicea challenges all of us to take more action to re-charge ourselves “It’s like re-filling a well” she says.

And what about that super gift I mentioned? Alicea’s generosity is palpable she has a seriously super Booty Camp special for us… any enrolled camper gets $10 off their massage EVERY TIME they come in. Whoa. That’s a booty camp first.

How do I get one of her famous massages?

Call her or write her at… Alicea Cole Massage Therapy, 206-902-7745 or alicea.cole@gmail.com

psst… your insurance might cover massage even though you don’t know it. Alicea is covered under several insurance carriers (including Regence). Call her today to find out!

-Contributed by Booty Camp Blogger Becka Tilsen

Nutrition

Fat, Friend or Foe?

Jessica

 

Oh, the drama that surrounds this 3-letter word: fat !  Though we now know that low-fat diets are not the best for our health, there is still trauma involved in what kind of fats can we eat, and how much is good for us.  Consuming moderate quantities of healthy fats is essential our health and well being.

What is fat?

Fat is a nutrient that is essential for normal body function. It supplies energy and makes it possible for other nutrients to be absorbed.  It is necessary for us to absorb vitamins A, D, E and K. Fat also helps with satiety; it helps us to feel full, and prevents hunger soon after meals.  Calorically, there are 9 calories in a gram of fat compared to 3 calories for protein or carbs.

What kinds of fats are there?

Fats are generally separated into whether they are saturated or unsaturated.  Saturated means that each molecule of fat is covered in hydrogen atoms. These fats are solid at room and refrigerated temperatures. Animal products, and coconut and palm oils are saturated.

Unsaturated fats are usually liquid at room temperature and can be found in vegetable (canola, corn, olive, safflower, soybean, sunflower) oils, most nuts, olives, avocados and fatty fish (salmon). Unsaturated fats can be divided into polyunsaturated and monounsaturated.

Polyunsaturated fat is found in fatty fish, safflower oil, grapeseed oil and sunflower oil.

Monounsaturated fat is found in olives, ground nut oil, and avocados.

All of the fats mentioned above are naturally occurring. Trans Fats are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. These fats are not essential for human life, and do not promote good health. These fats are found in fried foods, pies, pastries, biscuits, pizza dough, cookies, stick margarine, shortenings and baked goods. They are also called partially hydrogenated oils, so check the label!

 

Which fats are the healthiest?

Extra Virgin Olive oil – a great monounsaturated oil that is good for salad dressings, cold foods and low-heat cooking. The smoke point is 325 degrees F.

Coconut and Palm oil – both are saturated fats. Coconut is good for low or medium heat cooking, palm is good for higher heat cooking. These oils have a great shelf life, and both use up energy when metabolized. They raise body temperature, which boosts energy and metabolic rate, promoting weight loss. They have no cholesterol.

Butter-preferably from grass fed beef. It’s a rich source of vitamins A, E, K and D. It is good for medium heat cooking.

 

Which fats should I avoid?

-Polyunsaturated oils such as corn, soy, safflower and sunflower: these are high in Omega 6s. Also, they are vulnerable to oxidation. Oxidized oils can cause free-radical damage, which is implicated in heart disease and cancer. Most soy and corn oil is from GMO crops

-Canola: mostly from GMO crops

-Trans Fats: big ick! See above.

-Margarine and butter replacement spreads: mostly hydrogenated and made with emulsifiers, vitamins, coloring, flavoring and other ingredients.

 

What’s a great autumn recipe using fat?

COCONUT CURRY CARROT SOUP

Serves 4  Prep time: 30 minutes

1 tablespoon coconut oil

2 cups thickly sliced carrots

2 thin slices of ginger

1 med. Onion, chopped

5 cups chicken broth

¾ Cup full fat coconut milk

¾ teaspoon red curry paste

salt and pepper to taste

1 scallion, sliced

1 tablespoon chopped cilantro

2 chicken breasts, cooked and shredded (optional)

Heat the oil in a large saucepan and stir in the carrots and ginger. Cook over medium heat until the carrots start to brown, about 6-8 minutes, stirring constantly. Add the onions and cook until they are translucent. Stir in the broth, coconut milk and curry paste.  Bring to a boil, reduce heat and simmer covered for 25 minutes.Remove from heat, and puree in a blender or food processor. Do it in batches, as the full amount will be too much for the blender.

Pour soup back into saucepan, and add the shredded chicken (if you are adding).

Serve with some scallions and cilantro sprinkled on top and additional salt and pepper if needed.

The Moves

A Weekend Workout from Trainer Michelle

Jessica

Equipment needed: YOU!

This is a full body workout that is pretty low-impact, though strength intensive. It is a body weight workout, so you can do it anywhere! To make counting easy, do 15 of each exercise and go through each set 2-3x, depending on how much time you have available. In between each set, there will be a cardio “burst” to get your heart rate up and blood pumping!

5-10 minute warm up

Include butt kicks, high knees, toy soldiers (straight legs, touch toes), tap backs (each leg taps back one at a time), side stretches, run in place, arm circles forward and back.

Set #1

  1. Squat – regular squat, feet hip width’s distance apart, keep weight on your heels
  2. Push-up on knees, or on toes on the ground, or on a bench or other stable higher surface
  3. Plank to side plank – Go from either elbow/knee, straight arm/knee, elbow/toes or straight arm/toes and lift one arm at a time bringing your body into a sideways T. Alternate sides for 15 per side

Cardio Burst

25 jumping jacks (for low impact, tap out the feet from side to side, and bring arms up to shoulders)

Set #2

  1. Lateral (side) lunge – step to the right with your right leg, shifting your body weight over your right leg, squatting to a 90-degree angle at the right knee. Keep left leg straight. Repeat. Do 15 times on right side, then repeat on left side.
  2. Tricep Side-lying Press  – lie on your left side on the ground. Wrap your left arm around your body. Your right hand will be on the ground, with your fingertips facing towards your head and your elbow bent at 90 degrees. Press yourself up with your right hand, straightening your right arm. Do 15 times, then repeat on the other side
  3. Supine elbow to knee (bicycle) – Lying on your back, with your hands behind your head, bring your right elbow to your left knee, and left elbow to right knee. Do 15 times on each side (total of 30)

Cardio Burst

Football fast feet – get low into a wide legged squat, then run in place with your arms pumping. Time yourself on this one – try to go at least a minute!

Set #3

  1. Front lunge with rotation – Step rt leg forward into a lunge, then turn torso to the right. Do 15 times on the right side, then switch to the left side
  2. Down dog pushups – From downward facing dog, bend arms, letting head go towards the ground.
  3. Bridge with leg lift – lay on back, knees bent, feet on the ground. Lift hips, and one leg at a time. Do 15 times on each leg

Cardio Burst

Burpees!  Check it:  this guy is sure excited about them!! ; )

Cool Down

Stretching to include your legs (hamstring, quad, calf), pigeon, arms (arm across chest, tricep stretch) and core (cobra, childs pose)

 

-Contributed by Trainer Michelle

Community News, Special Events

Farewell Notes from Trainer Stephanie

Jessica

Last week the Booty Camp family got together to celebrate an amazing 2.5 years with Trainer Stephanie at Seward Park and bid her farewell.  Stephanie said of her party, “it was amazing, I’ve never had a party thrown for me. I’ve never sat there and just been loved like that.”  In addition to so many words of gratitude and admiration, campers showered Stephanie with several gifts including a lovely painting by Booty Camper Dodi Fredericks (whom you might remember from our blog profile two weeks ago) and a gorgeous farmstead basket from Camp Founder Jessica’s Southside Smallholding.

This week we caught up with Stephanie for a some final thoughts from her as a booty camp trainer…

How did Booty Camp impact your life?

Oh! Well to start I haven’t been sick since I started booty camp!  I haven’t had a cold in 2 ½ years.  Being outdoors that much and that consistently did that.  Getting to know the women in the community. It’s the best thing. It forced me to keep learning. It’s a culmination of different parts of my life.  I used to be a competitive athlete and then a massage therapist and a teacher. And this is the first time I’ve had all three elements combined: athletics, physical care of other people and teaching.  Each of these informs the other. The training has made my massage practice better too. It’s largely made me feel more whole.

[Show picture list]

How did you come to be a SSBC trainer?

I was looking to expand into personal training and part of my certification was doing an internship. I came on as an intern and stayed as a trainer. I’ve always liked to be outside. I’m not a gym person.

What’s your secret to becoming such a good trainer?

I never stop learning. I’m always reading stuff.  I’m trying things with my own body.  Having been a massage therapist for so long I’m used to the deeper more intimate connection you can have people. I’m able to keep that with a group. I try to get to know each camper as an individual. I still feel challenged every time I make up a workout. I still wonder how it’s going to work. I feel a little nervous and anticipatory when I make up a new workout

What booty exercise do you do on your own?

All of it [laughs] I did a Tabata set on Mt. Rainer the other day!  I run on my own, I would do burpees on my own. One of the things I got from Booty Camp is that I like to get in a good workout and sweat everyday.

What exercise would you never do on your own?

Seriously I will do all the ones people usually hate like mountain climbers, burpees the best part of working out is the cardio part, I like that kind of burning feeling that really get my heart rate up.  I sometimes wimp out at upper body stuff because I spend time doing massage.

What memories sit with you now?

There are so many memories. Accidentally losing someone on roving, all the babies that have born.  All the places we get to go and explore.  The wildlife. We had an eagle fly over us the other day with a fish in its talons. Those moments where the sun is coming up and there’s fog on the water and it’s just breathtaking.

Any last words of wisdom for your campers?

Oh wow, always make time for yourself. Keep exercising. Watch your form, listen to your body, your body is smart and it’s telling you what it needs to do.

Thank you Trainer Stephanie! We have learned so much from you. We’ll miss you greatly, but know you are still a part of our booty camp community!

xoxo