Bikini Boot Camp BLOG

by Dawn Kosloski, Co-Owner, Bikini Boot Camp

I am in my final 4 weeks of training leading up to my first marathon and I want you to know that you can do anything that you set your mind to. Don’t be afraid to try new things!

A marathon is on my life list and is a logical progression since this is how Lindsay and I met, through running, and we continue to run together to this day. When January 2010 rolled around I thought, ‘This is it! It’s my time.’ So I did what I have done with every other major decision I have ever made in my life. I thought about it just enough to confirm that I had the space and time to commit to it, but not enough so that I would talk myself out of it!

At first I told no one, not even Lindsay. It was like my dirty little secret. I was scared to tell anyone I was actually doing the training in case I did not make it, in case I might fail. I was scared that if I talked about it and then did not finish it, I would be seen as a failure. So I ran in secret, and since January have racked up over 450km, including 49 km of hill repeats. I even ran 10km hill repeats + 4km run during the blizzard this past Wednesday (and had my best time on the hills ever)!

And slowly, as I got the mileage under my belt, I started to talk about it, and since April I am now sharing my goal with everyone. I have built my confidence, my calves (yes my cute boots are getting tough to zip up!), and my endurance and I am now at the point of no return. I have even finally registered for the Calgary Marathon! (I will share my conversation with Lindsay about registering in a later post!)

And do you know what the most amazing thing is? I am not afraid anymore. What I realized is that it does not matter how or whether I even finish the marathon, but it’s the fact that I chose to try it. By getting over that first big hurdle, the fear of failure, and facing that feeling head on, following my heart and starting the training, means I have already succeeded. And I am so happy to have had this amazing experience so far! Everything else I accomplish from here on is just the icing on the cake.

So if you have a fitness goal, or any goal, that you have always wanted to achieve, whether it is being able to play with your children or to do your 1st marathon, or if it is to learn how to sing or dance, cook up that new recipe, or travel to that exotic place on your own, but are afraid of the ‘what if’s’, I want to tell you ‘don’t be afraid’. Try it and enjoy it! What’s the worst that can happen? Other then you may never get to feel how amazing an experience it really is!

**Dawn is Co-Owner of Bikini Boot Camp, with her best friend and business partner, Lindsay. She is passionate about experiencing people, activity in the outdoors, and all that life has to offer. She will be running and blogging her way to her first marathon.

It's your single best source for all the latest running related research and is guaranteed to help you run smarter in 2010.

Join sport specialist Dr. Dale Macdonald, local running guru Jeremy Deere and Olympic trainer Adam Wood for the most informative 4 hours of your running life!

Where: Mount Royal University
4825 Mount Royal Gate SW,
Ross Glen Hall "B"
Calgary, AB T3E 6K6

When: May 08, 2010 at 9am-2pm

Click on the link below to register online (if you are having difficulties with the link cut and paste into your browser).

http://events.constantcontact.com/register/event?oeidk=a07e2qkuzbz7ade836f

This year's seminar features a new, interactive format along with a light lunch. For more information or to register by phone, please contact Donna or Allison at 403-689-9889.

We look forward to seeing you on Saturday May 8.

Bring your runners!

Oh, yes you do.

They became the things and events of this week. The things you thought would be difficult became difficult; easy became easy; boring became boring; and fun became fun. Where you thought there might be surprises, you were surprised. And where you thought there might be land mines, there were land mines.

Bravo! You can add this week to the list of your most creative accomplishments.

Now, can you guess what your thoughts this week are going to do?

You are awesome,
The Universe

Team Bikini Boot Camp was chosen for the Nike Women's Full and Half Marathon, San Francisco, California, October 17, 2010. With 5 provinces and 1 state represented, 98 fabulous Bikini Boot Camp women and a few extremely supportive and fun men, will wind their way through the streets of San Francisco. More details regarding training schedules and training runs in your areas will be coming out soon! If you would like more information please email sheena@bikinibootcamp.ca.

Congratulations to you all and see you in San Francisco!

Interested in running this beautiful race in the majestic Rocky Mountains? Join our team, the Bikini Boot Camp Babes, and enjoy a scenic run with a fabulous group of ladies! Check out the fun race day photos from last year on our website www.bikinibootcamp.ca.

Training runs are being held Sunday mornings at 9:00am starting at the front steps of the Eau Claire YMCA. For more information or to sign up for our team, please contact elaine@bikinibootcamp.ca. See you soon!

Our amazing Lethbridge trainer, Jennifer Davis will be featured on Global TV's Scene and Heard with Mark Campbell
Tuesday April 13th at 10:30am
Great job Jenn!

Friday, April 9, 2010 Bikini Boot Camp hosted a trainer's presentation to focus on the mental/emotional wellbeing component of our programs. Deborah Morgan, a professional counsellor & life coach, came out to discuss some of the barriers and hurdles our ladies face every day. It was a wonderful evening, and we all took away a wealth of new tools and tips to offer our classes! A great 'thank you' to Deborah for giving us some awesome ideas, as well as to the trainers that made it out! It was great to see everyone, and to enjoy an evening together learning!

Sweet Potato and Cinnamon Brownies
Jennifer Davis, Lethbridge Bikini Boot Camp Trainer

These recipes can't all be for meals, here's a great way to incorporate the nutritionally jam-packed sweet potato into your favourite brownie recipe! It's best to refrigerate these overnight, so remember to make them the day before you wan to eat them. Enjoy!

Brownies
Ingredients:

1 cup whole-wheat flour
1/2 cup unsweetened cocoa powder
1 tbsp cinnamon, ground
1 tsp baking powder
1/4 tsp sea salt
1 cup cooked sweet potato
1/2 cup agave nectar
1/4 cup olive oil
1 tsp pure vanilla extract
6 egg whites
olive oil cooking spray

Icing
Ingredients:

1/2 cup low-fat plain cream cheese
3 tbsp agave nectar
1 tbsp unsweetened cocoa powder
1/2 tsp cinnamon, ground
1 tbsp water (optional)

Instructions:

1. Preheat oven to 350F.
2. Prepare brownies: Combine flour, cocoa powder, cinnamon, baking powder and salt in a medium bowl and set aside. In a food processor, combine sweet potato, agave, oil and vanilla. Puree until combined and smooth.
3. Gradually mix wet ingredients into dry ingredients, until JUST combined; DO NOT OVER-MIX.
4. In a separate dry bowl, whisk egg whites until fluffy. Then, using a rubber spatula, gently fold egg whites into batter.
5. Lightly spray sides of baking pan (9"x9"x2") with cooking spray. Pour batter into pan and place into oven. Bake for about 16 to 18 minutes or until a toothpick inserted into the center comes out clean. Remove pan from oven and allow brownies to cool to room temperature, about 30 minutes.
6. While brownies are cooking or cooling, prepare icing: In a small bowl, combine cream cheese, agave, cocoa powder and cinnamon. Whisk until incorporated, adding 1 tbsp water if mixture is hard to whisk. Cover and refrigerate until needed.
7. Loosen brownie and turn slab out onto a cutting board or platter. Cut into 16 pieces, wrap with plastic wrap and refrigerate overnight.
8. to serve, divide icing evenly over each brownie and serve immediately. Leftovers may be kept refrigerated in a resealable container for up to 2 days.

Congratulations ladies! Bikini Boot Camp is featured in the April addition of Alberta Venture Magazine. Check out the article at

http://albertaventure.com/2010/04/bikini-empowerment/?year=2010

“No matter how big your paycheque, money can’t buy a lot of things: empowerment, personal fulfillment, self-confidence. But have Dawn Kosloski and Lindsay Nealon got a deal for you! They’re offering all three as part of their eight-week outdoor fitness program. Wait, there’s more.”

Thank you Regina!

Dawn and I spent a few days in Regina last week. It is Dawn's hometown but it has been over 10 years since my last visit and I forgot how beautiful the city is, even at 5:45am. It was great to spend time with the trainers and the participants. Thanks for the butt kicking! We look forward to our next visit!

Stay Fabulous!
Lindsay & Dawn