Project Green Thumb: Garden Supply List

Last week we demonstrated how to build the structure for an above-ground garden. Today, we’d like to share with you what we used to plant our garden. 

Supply List: 

• Soil. We prefer to use Miracle Grow Soil for Gardens and Flowers.  
• Small lattice work for cucumber vines and tomatoes. 
• Sturdy stakes to pen the tomatoes up with.
• Twist ties to tie plant to the sticks or lattice work. 
• Staple gun (not mandatory) to staple lattice work to frame. 
• Gardening scissors to cut fruits and vegetables. 
• Watering hose (we use a Good Year hose)
• Watering Wand

In our garden, we have herbs, vegetables, and fruits. We planted half herbs, and the other half is split between fruits and veggies that our family likes. Our garden contains:

• Herbs: thyme, rosemary, mint, oregano, and basil. 
• Veggies: green onions, bell peppers, and cucumbers.
• Fruits: strawberries, blackberries, and tomatoes. 

We bought our entire garden as seedlings, not as seeds. This will give you faster results. However, if you want to use seeds, feel free! 

Some more tips:

• Water daily, being sure to saturate the soil. Try your best to not get the leaves of the plants too wet. Always try to water in the morning. 
• Every three months, re-fertilize the soil. We use Miracle Grow, but there are 100% organic fertilizers to choose from. 
• Use flags with streamers attached to keep fruit-loving birds away. I also use a fake owl! 
• If you start to see tiny bugs in your garden, kill them with a simple mixture of water and dish soap. 

Happy gardening! 

Fitness Tips: Dealing with Shin Splints

A common complaint from our Boot Campers is that they are suffering from shin splints. As the name suggests, the pain originates in the shin. Essentially, your tight calf muscles are pulling up on your heel, which in turn pulls the front of your foot down. This puts strain on the muscles in the front of your leg, which isn't yet strong enough to resist the pulling. The result?  Some serious pain. 


Many people who suffer from shin splints are inexperienced runners. When they suddenly start walking or running on a hard surface, such as asphalt or concrete, their calves are unprepared and the pain can come on suddenly. Keep reading below for some tried and true DumBell Fitness treatments. One of the most important things to exercise during this stage of your training is patience! Shin splints will take time to heal.  


Treatments: 

• Ice your legs immediately after working out, using either a frozen, wet towel or ice packs. 
• Before bed, soak in a hot bath with Epsom salts for 10-15 minutes. 
• Take Ibuprofen three times a day, preferably with meals. 
• Make sure you have the right pair of running shoes. If you're unsure, visit a running store that will watch you run and measure your foot. Try Runner's HI or The Running Room. 
• Consider wearing compression socks during Boot Camp. 
• Cut back on running. On your non-Boot Camp days, do not run or walk on hard surfaces. Instead, use the elliptical, take a Spin class, or swim laps. 
• Stretch! 
• Stretch #1: Toes up, heels down
• Stretch #2: Seated shin stretch 
• Stretch #3: Calf and ankle stretches 
• You can find additional stretches here. 

*If you try the remedies above and find no relief, or even worse, your pain increases, see a doctor immediately. You could be suffering from a stress fracture or other injuries.

Fitness Tips: Gym Etiquette

As a personal trainer, I have seen so many women get intimidated by working out at the gym, especially in the weight-training area. I want you to know this does not have to be the case! I've included some basic gym etiquette tips below, as well as some more information about how to complete your workout with confidence, even among the muscle heads! 


The basics: 

• Wipe down the equipment before and after you use it. I can't convey enough how disgustingly filthy gyms are, and far too often the person before you has not cleaned up after themselves. 
• To that point, also wash your hands immediately after working out. 
• Bring your own towel to the gym. Trust me. 
• Wear the appropriate gear to the gym. Supportive shoes (no flip-flops!), supportive undergarments, no jeans, etc. 
• Please wear shower shoes. Please. 

Some additional tips:

• The weight-training area isn't owned by the men. If you want to workout there, simply put your towel down on the empty bench. The towel is ownership, baby! Claim your spot and do your workout with confidence. 
• By the same token, when you're done with your workout, be sure to move your personal items and clean the machine thoroughly. 
• If someone else is using a piece of equipment and is resting on it between sets, it is perfectly acceptable to say, "Hey, do you mind if I cut in for a set?" 
• Most people wear headphones to the gym these days. Just make sure that your music is a level that allows you to hear if someone is asking a question, needs to cut in, or if there is an emergency. 
• Just because someone is giving a personal training session doesn't mean they are more important than you. It's still appropriate to ask to cut in. 
• If you're trying out an unfamiliar piece of equipment, definitely take the time to look at the sticker instructions/picture on the machine. Adjust the equipment to accommodate your height.