METROWEST BOOTCAMP

              September 2014 NEWSLETTER 

             www.metrowestbootcamponline.com 

In This Issue
MWBC 5 Year Celebration
Cheap Weeks
Indoor 2014-2015
Forty and Fab
Quick Links


 

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Indoor MWBC 2014-2015 Season starts Monday October 6
  
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MWBC Gear
 
MWBC has lots of merchandise for sale on our website including boxing gloves and pads, shirts and one of a kind MWBC tanks.
Check it out here
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KIDDOS!
  
We just want to remind everyone, that while we LOVE kids and they are always welcome at MWBC, we ask that only those who are 16 or over participate in bootcamp.  As we move indoors, the space is a little more tight, and we want to make sure there is plenty of room and enough equipment for all of our members.
  
As always, those under 16 are welcome to come and stay in an available area with a book, iPad, or ha ha, their homework!
Smoked Salmon & Apple Relish Crostini
Apple picking burns 200 calories/hour!

 

Crisp apple and creamy goat cheese and smoked salmon perfectly complement a nice glass of Chardonnay.

 

For the Apple Relish:
1 Granny Smith apple, cored and peeled, flesh chopped
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh chives
2 tablespoons olive oil
� lemon, juice only

 

For the Toppings:
8 ounce soft goat cheese
6 ounce smoked salmon, cut into crostini sized pieces

 

For the Crostini:
1 Sourdough baguette
4 tablespoons olive oil

For the crostini, slice the loaf into � inch rounds, brush lightly with olive oil and bake for 13 - 15 minutes at 250�F or until golden brown. Allow to cool.

While the crostinis are baking, mix together all of the apple relish ingredients in a bowl until well combined. Set aside. Remove crostinis from the oven, and spread goat cheese over the crostinis. Top with a piece of smoked salmon and a teaspoon of apple relish. Serve immediately.

Makes approximately 25 pieces.


 



 

 
Home Sweet Home
  
 
  
Happy fall, friends and bootcampers!
Boom, just like that, summer is over and we are making our way indoors to our temperature controlled, well lit, equipment filled sprawling studio upstairs at Mass Ballet.  We LOVE our summers in the green grass and fresh air of Metrowest, but with the dark, chilly sessions of late, that studio is calling us home.  Keep reading for schedule and cheap week info - see you at home in our studio!
  
Love and Burpees,
Lynn, Kristen, Nikki & Jess
MWBC Five Year Celebration
(whoop whoop!)
It wouldn't be the end of an MWBC outdoor season without a party, and this year we have even more reason to celebrate! 2014 was one of our best years yet and also our FIFTH outdoor season of Metrowest Bootcamp! 
  
Come celebrate with us!
Friday, September 19
Pilgrim Day Camp
6:00 PM
All are welcome
drinks and eats are on us!
Five Years of working hard and playing hard:


Thanks For Five Fabulous Years!
Cheap Weeks
5 bucks a class!

MWBC indoor season officially starts on Monday October 6th.
Join us for a couple of "Cheap Weeks" as we transition from outdoor to indoor.  During "Cheap Weeks," all drop-ins are $5 per class.  Easy Peasy. This is a great opportunity to check out MWBC or to keep your bootcamp on while we transition indoors.

Cheap Week 1: 9/22 - 9/25
Monday - Thursday
Outdoor at PDC 5:45 AM
Indoor at Mass Ballet 5:45 AM
Outdoor at PDC
               Mon/Wed - 6:30 PM
               Tue/Thu - 6:00 PM
Cheap Week 1: 9/29 - 10/2
Monday - Thursday
Indoor at Mass Ballet 5:45 AM
Indoor at Mass Ballet
Mon - 6:15 PM
Wed - 6:00 PM
Fri - 5:30 PM
Please email us with any questions!
Indoor Bootcamp 2014-2015
October 6- May 22, 2015
The best damn indoor workout. Period.

MWBC indoor season begins October 6.  You can sign up for monthly sessions throughout the season, but we are offering a couple options that will save you time and money so that you can focus on your fitness and wellness instead!
***Indoor Bootcamp will extend until the end of May 2015!***
 
2014-2015 Membership options:
1.  Unlimited 2014-2015 Indoor bootcamp pay in full - $920.00
 
2.  Unlimited 2014-2015 Indoor bootcamp 2 payments - $1000.00
 
3.  Recurring/autopay* - recurring monthly withdrawals for any of our monthly sessions, at a 25% discount.
 
*If you had autopay for outdoor, you need to sign up again for indoor.
 
 Sorry, young athletes, only participants 16 and older are permitted to take part in indoor bootcamp sessions. 
 
Sign up for any of our membership options HERE
  
Don't Miss It! 


Forty and Fab
Take a look around at bootcamp and you just might see a few peeps in their 40's.  Well, maybe more than a few.  Our trusty bodies start to make some changes as we enter this fabulous decade of life and here are some tips for keeping it real in your 40's

1.  Eat Breakfast!  Your metabolism starts to chug a little slower in your 40's - kick start it with a healthy breakfast ( don't eat crap - think whole grains, fruit, protein)
2.  Strength training.  Remember that whole slower metabolism thing?  Kick it into gear with a good MWBC workout where we mix it up with strength and cardio every day.
3.  Boost calcium and vitamin D - Our bones need it.  Salmon, milk, yogurt, cheese and collard greens(yum!) - all great sources!  Shoot for 1000 mg of Calcium, 600 mg of vitamin D per day.  Don't forget your protein too - 4 oz per meal is a good target.
4.  Chill Out.  Stress is directly related to increased blood pressure, less energy to the brain, lower libido, and faster cell death.  No bueno.  Whatever destresses you, do it.  Try yoga or something as simple as breathing in through the nose, out through the mouth several times...this activates the vagus nerve and causes major chilling out.
5.  Play.  Make time to meet up with friends or do something adventurous with your partner.  Try new things and enjoy life.