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MyLeanBody Boot Camp Newsletter

In This Issue
Saturday Workout - RACE!!
Tex-Mex Summer Squash Casserole
Quote of the Week
Greetings!  

We got another one to 50!!!  Stacey has joined Krissy in the elite FIFTY POUND ranks!!  Be sure to congratulate her on Monday.  Fifty pound is an AMAZING accomplishment.  Stacey, way to go!  Keep it up!!!  You really rock lady!  :)
 
Based on the effort that I am seeing in class, I would say that all of your really ROCK.  Let's take a minute to really think about what we are doing every day.  We get up and come to boot camp.  For most of us, it is just something that we do now.  A part of our schedule.  Something that we would not miss, and if we do, our day is a little bit off.  That really says something!  I know most of you did not workout at 5 or 6 AM before you started with me...and the fact that now boot camp is an integral part of your schedule, really means something. 
 
I know my days are not the same when I don't have boot camp to go to in the mornings.  That is why we rarely miss a Saturday workout.  I really love and need to see you.  I thrive on the way that you push yourselves.  I love to push myself, and I have a lot of internal motivation, but the fact that you WANT to get up early on a Saturday and start your day out with me, makes me want to give you exactly what you want!  :)  Seeing you push and run and sweat and step out of your comfort zones, makes me go a little bit harder during my workouts. 
 
We are amazing, ladies.  The fast pace that we kept up yesterday morning is a prime example of just that.  We need to really stop and think about what we are doing.  We have changed our lives.  We have changed our health.  We get to decide what we do to our bodies, good or bad.  We get to decide what we think, what we eat, how active we are, who we are around.  We make choices every minute of every day that affect our health and wellness. 
 
Let's be sure we are making the best choices for our bodies.  Give your body what it needs.  Treat your body like the miracle that it is.  It is absolutely amazing that we are here on this planet.  That we are beings who can think for ourselves, make decisions, and understand consequences of those decisions.  Have respect for yourself by eating healthy and continuing to exercise.  Cheat meals are fine once in a while, and you will not damage your progress.  But really listen to your body after you are finished eating.  Are you satisfied?  Have you stuffed yourself?  Are you feeling bloated or thirsty?  Are you tired or full of energy? 
 
These are signs that our bodies are giving us about what we have just ate.  Some are good, and some are bad.  I know I want to be full of energy and satisfied after my meals.  So I continue to eat foods that make me feel that way.  Figure out what foods are good for your body and in what amount.  Treat your body better than you have ever before...it is really the only one you will get.  Right now, you are making decisions and choices that will affect your body when you are 80.  Make the choices now that will keep you healthy and strong for the rest of your life!
 
Emily
Saturday Workout 
 
We are going to run the Evergreen 5K next weekend in place of our usual Saturday workout.  It starts at 8 AM, Saturday, August 14th.  Here is the website for more information.  Look at the upcoming circuit races for more information.  http://www.lakerunclub.org/   
 
We will be meeting at IWU Shirk Center Parking lot at 6:40 AM Saturday morning if you are interested in car pooling out to the race.  (If you are not interested in car pooling, we will see you out there!)  Please be on time, we are leaving the parking lot at 6:45 so we have time to get registered before the race.  We are also going to wear our "Team Blaudow" No Regrets Shirts for the race so we look like a team!  :)  
 
If you have any questions please email me.  I would love to have all of our normal Saturday group plus as many more as possible!  This will be a great way to build more camaraderie amongst our group! 
 
 The cost for the race is $20.  If you really want to participate and the entry fee is holding you back, please see me.  Team Blaudow Scholarships may be available. 
Tex-Mex Summer Squash Casserole 
I made this today, it was SO good.  I used zucchini in place of the summer squash and replaced the flour with an egg, and cut back on the cheese a little bit (I only used the amount called for in the casserole and did not put any additional on top).  It smells wonderful baking in the oven, and it tastes awesome.  What a great way to get in a serving of veggies.  I also put some guac on top along with the salsa...it was delicious!
 
Ingredients: 
2 1/4 pounds summer squash, quartered lengthwise and thinly sliced crosswise (about 10 cups)
2/3 cup finely chopped yellow onion
1 4-ounce can chopped green chiles
1 4-1/2-ounce can chopped jalapenos, (about 1/2 cup), drained
1/2 teaspoon salt, or to taste
2 1/4 cups grated extra-sharp Cheddar cheese, (about 7 ounces), divided
1/4 cup all-purpose flour
3/4 cup mild salsa
4 scallions, thinly sliced, for garnish
1/4 cup finely chopped red onion, for garnish
 
Preparation
Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
 
Combine squash, onion, chiles, jalapenos, salt and 3/4 cup cheese in a large bowl. Sprinkle with flour; toss to coat. Spread the mixture in the prepared baking dish.
 
Bake the casserole until it is bubbling and the squash is tender, 35 to 45 minutes. Spoon salsa over the casserole and sprinkle with the remaining 1 1/2 cups cheese. Bake, uncovered, until golden and heated through, 20 to 30 minutes. Sprinkle with scallions and red onion.

Tips & Notes
Make Ahead Tip: Cover and refrigerate for up to 2 days. Reheat, covered, at 350°F for about 40 minutes. Garnish just before serving.

Nutrition
Per serving: 101 calories; 5 g fat (3 g sat, 0 g mono); 15 mg cholesterol; 9 g carbohydrates; 5 g protein; 3 g fiber; 217 mg sodium; 265 mg potassium.

 
 
Quote of the Week
 
 "Don't let the fear of the time it will take to accomplish something stand in the way of your doing it.  The time will pass anyway; we might just as well put that passing time to the best possible use.  ~Earl Nightingale 
 
 
No more waiting until tomorrow to get started.  Start today.  No matter what you want...Go Get It!
The Nutrition Class is scheduled for Thursday, August 19th at 6 PM.  We will meet at Brook Ridge Park in the pavilion.  We will talk about grains and fats - why you need one and you don't need the other...
 
Please bring your questions.  The class will last about an hour.
 
Thanks and have a great night!  Love, Emily
Pictures from the picnic are up on the blog...finally!  Thank you to Janis and Krissy for taking them!  :) 
 
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