Another food share. I promise we work out, too😂.
I had seen this frozen shrimp stir fry at Costco before and thought to myself. I can buy frozen shrimp and frozen vegetables and make my version.
I could, but this was one bag and one less step, and it's been a long week!
The package comes with two bags, and I think you would need both to feed a family of 4.
I made one bag for my 1/2 family (3 people), which was perfect.
I also made one bag of frozen cauliflower rice (also perfect). We also have some leftover roasted asparagus to add to the veggie count!
What was not perfect was the sauce. Ten grams of sugar in one tablespoon. A little goes a long way, and of course, you could avoid the sauce altogether. I put 1/2 tbl with fresh crushed garlic and ginger, which was tasty.
I would rebuy this because the veggies were uniique and cooked perfectly with the shrimp.
Seven minutes on the stove with Olive oil. The rice cooked for about five on a different pan.
Kelly's Bootcamp & Inergy
Nearby gyms & sports facilities
Peacock Market Plz, South Riding
Loudoun County Parkway, South Riding
Riding Plaza, South Riding
Riding Plz, South Riding
Lizzio Center Drive
Dulles Landing Drive, South Riding
Community Corner Plz
Village Center Plz, Aldie
Trade West Drive, Sterling
Trade West Drive, Sterling
Overland Drive, Dulles
Today, Kelly celebrates a milestone birthday. To honor her, we invite you to share a word (or two or ten) that captures who she is to you.
HAPPY BIRTHDAY Kelly! We hope you feel all the love and gratitude this community has for all you are and all you do for us. You deserve every good thing. We see you, we love you!
Check out some of the amazing BENEFITS of being a part of Kelly's Bootcamp & Inergy! 😁😁😁
5 Benefits of Being a part of Kelly’s Bootcamp & Inergy
* SUPPORT- We've all had times in our lives where things aren't going the way we want them too.
* MOTIVATION- Finding motivation everyday can be a tough task, especially when going at it alone.
* ACCOUNTABILITY- Everyone needs someone to hold them accountable.
* ENERGY- Energy is contagious and sometimes you need to surround yourself with people that make you better.
* INSPIRATION- Working out with like-minded, inspirational people can and will help you reach new goals!
Are you wondering what make Kelly and INERGY so unique? Find out more from Kelly....
We have a small community feel, but we offer so much. The introduction of Inergy was such a positive thing for our bootcamp members. I always tell people to start where they’re comfortable. For some people, that’s a barre or yoga class, something that isn’t super intimidating. When they get more comfortable and want to explore more, we can still keep them within our community, and they can slowly try a new type of class. It’s a comfortable, and not intimidating, environment. People usually come in with one type of workout class in mind, and within a few months they end up doing ten different things! Another unique factor is how much we truly care. Money, or the number of people who walk through the door, are not what drives me, it’s all about making a difference in people’s lives. The coaches I’ve hired have come from within our community. We all really want the best for each person there. It’s a very inviting, and positive place to be. Our atmosphere is, “just show up and come as you are!” Some people really thrive in that type of environment, they can see themselves improving and get really excited about it.
More from Kelly:
My name is Kelly Spraragen Young. I am a passionate health and fitness professional, entrepreneur, and dedicated leader who values consistent efforts, serving my community and, being on a mission to help people get stronger both physically and mentally.
I am a certified Personal Trainer through the National Academy of Sports Medicine with a Masters degree in Public Health. I have been a committed leader in the fitness industry for 28 years.
I take my role as a fitness professional seriously and believe that I have a gift when it comes to bringing out the best in clients and helping people see how powerful being healthy and strong can feel. I am obsessed with getting better and helping others believe in themselves and their ability to improve.
I started Kelly’s Bootcamp twelve years ago, intending to help busy people find time to exercise and to make fitness fun while enjoying the great outdoors. In May of 2017, I opened an indoor training facility, Inergy, to complement outdoor programming, expand offerings of classes, and utilize the talents and gifts of our team of instructors that were eager to teach, train, and serve. March of 2020, we added virtual training to our offerings allowing us to connect and train clients all over the world!
I understand that most people do not like to exercise, and I have found that if I can find something about fitness that they enjoy, students will continue. Creating community, long-term health improvements, and making exercise fun is what I do best.
My husband Andrew is a regular Saturday Bootcamper and we have been married for 21 years. We have 4 incredible children Dalton (20), Brandon (18), Cameron (17), and Lindsay (13) all of which have been happy patients at South Riding Cosmetic & Family Dentistry their entire life. Our biggest baby's name is Reggie, the cutest Bull Mastiff you will ever meet.
I am grateful for my physical health, my family, the South Riding community and the health professionals that work so hard to enhance the health of others.
This is Laura Kowalczyk, EXP Realtor. I wanted to invite you to join our FB Group, ' Life In Loudoun! Our goal is to support and promote our local businesses in a positive, happy way! No rants/politics/griping! Just a great group to be a part of! 🙂 In addition we will have monthly and then twice a month Goodie Giveaways from and for our members! This is 100% OPTIONAL! 🙂 Its just a way to add some fun!
Please join us and spread the word to any other people and/or businesses you think may be interested in joining our Group! Also, I would be happy to do a Spotlight Feature on your/anyone's business as well as on any upcoming events! All you have to do is join our Group, send me an email with a write up and some pics and I would be happy to post!
Let's make this a resource for local Loudouners as well as our wonderful guests from other areas!
You can email me at: [email protected] As always, if you have any questions, feel free to reach out to me anytime! 571 428 1220
Have a great day! 😀
Boot Camp makes you better! Results oriented workouts that will make you feel great physically and
Operating as usual
Another food share. I promise we work out, too😂.
I ❤️ egg bakes and using up leftovers!
This was a fancy egg bake because I had leftover crab, roasted asparagus and potatoes.
The other veggies (onion, mushroom, & baby spinach) were added uncooked. Topped with hot sauce, this was delicious 😋😋😋!
Keep in mind there is no recipe. Use what you like and what you have! As the video proves, this took 4 minutes to prepare and about 30 minutes to cook.
Let me know if you have any questions. No judgment on the PJs. Yesterday was a long day!!!
What is more fun than celebrating a birthday in a parking lot on a Saturday at 7am???
Celebrating 4️⃣ special students at once!!
Ted, Tara, Meg, Prasanna, you crushed it, and we all had a blast cheering for you!!!!
I used to do in-home personal training, and my preschool daughter Lindsay would come along.
One day she asked if I was their boss (referring to my clients Chris & Fran) because I was telling them what to do.
I explained that they are actually my boss, as are all the clients of KBC.
She didn't get it, and I explained that even though I tell them what to do in our sessions, my job is to serve them, create results-driven programs and make sure that they are getting better, having fun, and feeling more confident and energized. I work for them!
I have so many bosses, and sometimes I don't know which one to listen to, but I have learned that if I do these three things, I will get it right enough of the time to make it work.
1. Think of my ideal client and the people that I am best equipped to serve.
2. Care. Understand they may be struggling even when they look fine on the outside.
3. Trust my gut and experience, hold tight to my core beliefs, and model consistency and hard work.
I recently listened to a podcast on the School of Greatness and that I found to be very powerful. Kendra said many things I have felt over the years as an entrepreneur, and she said three words that I can't get out of my head.
🌟🌟🌟Surprise and Delight.🌟🌟🌟
I think that is such a beautiful way to think about serving your clients, whether it is through a workout or the experience of purchasing jewelry.
I'll link the podcast in my story. I always admired the Kendra Scott brand, and now I know why. I like Kendra’s work ethic, philanthropic heart, authenticity, and her values.
This girl is so special! I adore everything about Nisha.
Here are my TOP 1️⃣0️⃣
1️⃣ She is kind to all, generous with her time, and an overall giver.
2️⃣ Her dedication and commitment to the KBC community.
3️⃣ Nisha is smart, tough, resilient, and real.
4️⃣She attracts the greatest people, and her vibe attracts a very fun tribe.
5️⃣ Her teenage boys start their day with KBC and value exercise even though they are not sports kids.
6️⃣Nisha shared her love of KBC with her mom, and Linda is now one of our most dedicated Retro ⭐️s!
7️⃣The way she shares her dad with the 🌎.
8️⃣She is authentic, and it shows up in her beautiful writing and witty words.
9️⃣When I asked her what workout she wanted to do for her 50th birthday, she was authoritative and decisive.
🔟 She is positive, happy, fit, and strong, and as her mama said, she brings joy to the world.
I know where I wil be on March 25th!!
⚡️2 0 2 3 S C H E D U L E ⚡️
This is a food dump, but if I am often asked for dinner/healthy food ideas, I thought one of these pics might serve as inspiration.
1. Chicken thighs seared in a pan on both sides, finished in the oven for 20 minutes: sliced zucchini and cauliflower roasted while the chicken cooked (I have two ovens).
2. Used the roasted zucchini as noodles, mixed ground beef with egg, almond flour, and seasonings, pan seared, and finished in the oven or crock pot in the sauce.
3. I had finish up the freezer week and had this lunch one day. High in sodium but balanced it out with an undressed salad.
4. The farm stand by Inergy after dude camp on Sunday has been a treat. Yup, I got the chips!
5. I would have cooked the salmon and Brussel sprouts for 25 minutes at 375, but we had a little glitch that day:)
6. The chicken thighs leftover with fresh bruschetta, nobody knew😉
7. Fran’s mom made me a cauliflower and shrimp omelet one day as I walked out her door for a training session since I always make it when I have leftover shrimp!
8. Love sliced almonds, eggs, spinach, and shrimp with homemade honey mustard.
9. Steamed spinach with poached eggs and avocado.
10. I ate two cloves of garlic before class.
Happy Labor Day Weekend!
Happy Labor Day Weekend! LET'S TREAT IT LIKE A NEW YEAR!!! September news & updates TWO CLASSES FOR MONDAY!! 7:30am AT DULLES LANDING Please bring weights if you have them. You don't need to bring your bar. I have weights to
Not sure if they came home with farm stand produce but they sure did crush this workout!!
Kelly's Bootcamp and Inergy
1. I no longer recognized myself and was out of breath just taking laundry up my staircase. I was a working mom of 2 young kids and I was just sitting down all day long-- commute, desk, commute, sit on the floor with kids or a massive pile o' laundry.
2. I had no mental capacity to formulate my own workout plan, or frankly, deal with another commute to a gym, find a parking spot, hope a piece of equipment was available or pay huge gym fees on top of daycare fees!
3. On a fateful night, eating ice cream at Dairy Queen...I come across Kelly's bootcamp! I started out slow-- Saturday bootcamp and maybe 2 weeknight classes at the lot. I stuck with it until baby #3, and then came back after a maternity break. At that point, I barely talked to anyone- I just needed to get out of the house, workout, and get home again.
4. Its been almost 9 years, and in the last 4 years I have ramped up to 5-6 days a week working out, and I have made so many great friends through the different challenges and small group training programs. I feel so much better about myself and feel like ME again.
5. I love the other benefits of KBC- community focused events like food drives for Dulles South, Happy hours or sip n shop events, nutrition and accountability programs, team and individual challenges and the fact that there is always something to try or learn.
I came for the workouts and escape. I stayed for the fun and people!! (photo's- Now and Niagara Falls 2013)
When students feel sick duirng a session (very rare), the first thing I ask is, did you eat. The answer is usually no or I never eat.
I believe not eating before light cardio or a morning walk is ok but what I have personally found is that when I don't have some kind of pre work food (my go to is a piece of toast with nut butter) my performance is poor. I get so much more out of a workout when I am fueled.
Here is an example. Last week, I had to fast for a doctors apt and this week I was fueled.
Same format, same temperature, and same weekly routine.
I love Myzone for so many reasons but the truth is it usually just gives me validation of what I already know based on precieved exertion.
Curious if any one feels the same or different about eating before a workout.
🌟The 61-Day Coaching program is for you! 🌟
➕Everybody needs a coach that cares, accountability, and a plan!
Jess Connors -- a NASM Certified Behavior Change Specialist and Personal Trainer to transform your routine and build healthy habits through:
✔️Regular, Intentional Movement & Workouts
✔️Healthy, Simple Meal & Snack Ideas
✔️Productive Morning & Evening Routines
✔️Bedtime Routines to Support Quality Sleep
✔️Science-Backed Strategies to Eliminate Excuses
✔️Support in Making Time for YOURSELF!
Did you know that many current students started with just Saturday Bootcamp?
A once-a-week program that you commit to when you are in town, healthy, and don't have to be somewhere for a kid at 7 am or 8 am.
Saturday mornings not for you? Try our all-in program for $99 a month and work out anytime, seven days a week.
There's still ⏰!
There's still ⏰! August/September news & updates Good Evening KBC, The FALL SCHEDULE is 🔥!!! Thank you for all the positive feedback. We are slowly getting our people back in action and it feels so good!!! My heart i
Kind of like a test on the first day of school!
L Reverse? Knee flow?
New day and time.
Come step with us!!
NEW Schedule starts tomorrow - Monday, 8/22!
NEW Schedule starts tomorrow - Monday, 8/22! Check out our small group programs and early bird pricing!!!! August news & updates 🥳We hope you are as excited about our FALL PROGRAMS and SCHEDULE as we are!🥳 🌟I encourage you to TREAT yourself t
🌳They don't just show up strong to workouts!
🌟Celebrating some of KBC's finest at a pop-up winery day.
🎉Happy birthday & , and the many other August babies!
💪Let's keep getting stronger together, so we have the endurance to stay at a winery all day 😂
BOOTCAMP AT 7:15AM, DUDE CIRCUIT SUNDAY 9:30am & SURVEY FOR MEMBERS AND NON!
BOOTCAMP AT 7:15AM, DUDE CIRCUIT SUNDAY 9:30am & SURVEY FOR MEMBERS AND NON! We want to serve you BEST this FALL! Reminder Saturday Bootcamp @ 7:15 am at Dulles Landing *Line Circuits, our favorite! Bonus Inergy Circuit class on Sunday at 9:30am for all KBC Dudes. *guests an
Easy lunch with broccoli salad and hard-boiled eggs prepped and ready!
✔️30 grams of protein
✔️5 grams of fiber
*could add nuts or seeds
Bonus Good culture cottage cheese is on sale at Harris Teeter right now!
Kermit the Frog took over my social media, and I almost didn’t get to post for my dear friend and rock star teammate and her best friend ! I love their story of friendship (see my story), and I adore that they did their bday pushups through zoom with 15th-year-old son Nicholas! We really are a family!!
KB started teaching in 2020 😳had the cutest baby boy in 2021 and has never missed a beat. She is resilient, positive, energetic, fun, funny, thoughtful, and a great instructor that all our members adore.
We will celebrate next week, and KB is sure to have the cutest outfit and the biggest smile!!!
😱Erin started her health & fitness journey in January of 2021 and has lost 7️⃣5️⃣.8️⃣ pounds!
😳She joined the monthly accountability group we offer to our members in January 2022 and decreased her body fat by 9️⃣%. I would estimate she has lost 20% body fat since starting, but she was scared of the Inbody.
💻 Erin does a variety of KBC workouts from home. She is very consistent and excellent about mixing it up!
🌟A few clips of Erin shares in the accountability group and through text.
🌟” This month, I focused on increasing water, increasing steps, and increasing veggies. I am so grateful for the DW Challenge!”
🌟” This month, I plan to focus on increasing my sleep (I really need that).”
🌟” A couple of things I focused on this month....water, water, water (100oz a day), meal prep (to avoid take-out and unhealthy quick meals), lots of veggies (carrots dipped in homemade guac is my new favorite).”
🌟” Although I did splurge a bit on food/alcohol, I kept up with my activity, increased my steps, drank lots of water, and really tried to eliminate mindless eating.”
Erin is a working mom that has prioritized her health so she can enjoy being active with her family. She is dedicated and consistent, believes in real food, exercise, daily movement, and seeking help and accountability.
We are so proud of her and hope that this share is helpful to those seeking change. It is important to note that Erin started very slow on building habits, and built upon her own success.
The longer the process, the longer the results.
Grateful for this guy.
⬆️This quote spoke to me!
It is the beginning of the month, and I am coaching my 12 Month Inbody clients, who are being so hard on themselves!
As I have been sharing messages, I was thinking about how important it is to me to try to be more organized and how I often fall off the wagon and have to clean it up. Just today, I dumped my teaching tote, and it was filled with random items and trash! Just like my students, I am trying, sometimes getting better, sometimes worse, strategizing, creating rules, and seeking accountability, yet mostly treading & sinking!!
Clear nails it; the effort is worth it!!!
We got this!!!
Myzone proves the silver lining of lockdown for bootcamp business
⭐️Tips to stay consistent with exercise!⭐️
Myzone proves the silver lining of lockdown for bootcamp business Founder of Kelly’s Bootcamp, switched her heart rate training provider to Myzone during lockdown. It was the best decision she ever made, she says.
🌟🌟🌟MYZONE came to KBC in June of 2020, and these are standouts! 🌟🌟🌟
📣Please give a shout out to these dedicated athletes!
🌟🌟🌟WE ARE SO PROUD!!🌟🌟🌟
efforts over time!💙💚💛❤️
👏What I appreciate MOST about myzone is that they reward effort rather than ability, motivating its users to feel good about exercise and work harder throughout the year.
🥇Myzone status achievements are based on how many months in a row they have achieved the World Health Organization’s minimum recommended guidelines for physical activity – at least 75 minutes of vigorous activity, or 150 minutes of moderate activity, per week. This equates to 1300 Myzone Effort Points per month.
This effort is rewarded by receiving Iron status for one month of earning 1300 MEPs. Myzone movers then progress through Bronze, Silver, Gold, Platinum, and Diamond statuses until they reach the Hall of Fame, after 48 months of earning at least 1300 MEPs.
70 + Sami Glaes 19,445 MEPS (Silver Status)
Female 60 + Dede Wilson 81,753
Male 60 + Bob Wells 140,510
Female 50+ Michelle Pringle 208,930
Male 50+ Ben Travilla 96,244
Female 40 + Kathy Curtin 179, 441
Male 40+ 181,384
Female 30+ Nisha Thakur 131,990
Male 30+ Chris Naquin 35,795
Female Under 30 Shayna Wolin 43,221
Male Under 30 Brandon Peretin 36,342
The calm before the storm!!
There have been a few patches of bad weather this summer, and this team has united, stepped up, stepped out, and rose above.
I was, for the most part, out of my business for a month, and the show continued with rave reviews.
I am incredibly grateful for this team of hard-working, heart-centered leaders that make our community a healthier and happier place!
Swipe to see our mascot who didn't miss a beat when we had to relocate!
Anybody that has ever worked with me knows I have high expectations. Syd was 17 when she got her first certification as a personal trainer and practiced and studied to pass the National Academy of Sports Medicine course shortly after turning 18.
That is all great, but it was the way she treated and coached these young athletes that made her a superstar in my book.
From start to finish, she was confident, competent, prepared, professional, caring, and empathetic. Her workouts were solid and appropriate, and each week I noticed the girls gaining confidence and stamina!
Best of all, they loved the workout and Syd!
To say that I am proud and impressed is an understatement.
My daughter Lindsay was in the program, and I told her it was a special experience because, knowing Syd, she will never forget her first class of students. What I probably should have said to Lindsay is someday, you will be bragging that you were one of her first students.
Congrats and thank you, Syd, and all the girls that signed up and gave her a chance to shine.
Also congrats to the girls, a few not pictured for priotizing off season training and showing up for workouts!!
Family dinner can be tricky when not everyone wants to eat “your food.”
I never cook two dinners, but sometimes I alter a version.
Last night, I made a traditional lasagna, less cheese, extra egg, fresh crushed garlic, and another with zucchini slices instead of noodles.
It might have been better if I roasted the zucchini first, but I was short on time and chose to save a step and use raw. It was delicious and stayed together perfectly.
I made one batch of ricotta, egg, mozzarella, and parm cheese mixtures and shared it between the two casseroles. It was plenty, and I also added some lean ground beef to the sauce.
The funny part, the zucchini lasagna was just as popular as the noodles. Some things actually do change!
*I used four zucchini and they fit perfectly in the casserole.
Cardio sampler. Simple, fun, modifiable moves. A variety of planes and movement patterns. Group training in front, circuit in the back. Time ✈️ when you are having fun!
Shout out to the 6:45 am crew and preview for 6 pm!
is the 💣!
Caroline’s Tuesday 7:30 am Yoga Express is not a class. It is an experience!
Hard to believe we have less than a month of our “summer schedule”! You have three more chances! Mark your calendars for Tuesday at 7:30 am at Inergy!
You will not regret it!!
Did you ever have two things you really wanted to be at happen at the same time? IDEA World and the Class of 1990 Niskayuna High School reunion were the same weekend and I optimistically opted to do both.
IDEA World is an international Fitness Education conference held annually in California in July. I feel incredibly fortunate that I was able to attend in person this year and wanted to soak in as much positive energy and education as humanely possible. Mission accomplished. Some years I come back with tricks and toys. This year, it was more about perspective, inspiration, gratitude, and appreciation of all the hoops that my fellow fitness professionals and entrepreneurs jump through to make the world a healthier and happier place. I am honored, humbled, and grateful to be part of such a heart-centered and magnificent industry with ambitious and unrelenting goals.
I did leave the conference a day early to head across the country to New York to see classmates I hadn't seen in decades.
One of the reasons it was so important to me to be at the reunion was to see my co -captain and soccer, track, and basketball teammate Nancy Moon Tofil. Sports changed my life, they made me love fitness and that love allowed me to help others change their lives.
Sometimes you don't know what you are doing and why until you look back and connect the dots.
Today I am feeling centered, grateful and confident that I am on the right path. It is my hope that this allow me to help others feel the same way.
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43083 Peacock Market Plaza
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