Newsletter #12, August-September 2020
AS ALWAYS, IF YOU HAVE ANY QUESTIONS ABOUT ANYTHING IN THIS NEWSLETTER, OR WANT MORE INFO,
PLEASE TALK TO ANY COACH, OR EMAIL ADMIN@FEAST-FITNESS.COM.
COMMUNITY UPDATE
Meet Coach Ryan Heywood
From marathons to Spartan races of 30+ miles to ultra marathons ranging from 100k to 100 miles . . . if it involves testing one’s physical and mental fortitude, Feast Coach Ryan Heywood is up for it. Besides vast experience at different running distances, Ryan has his CF-L1, is an Aerobic Capacity ambassador, and is currently working on his Road Runners Club of America certificate. He also owns a dog walking company, Heywood’s Hounds (averaging 24000 steps a day and 3000 tail wags!). Ryan is currently coaching the endurance program, and co-coaching other tracks. (See Fitness Update below for more details on Endurance WOD Wednesdays.)
anti-racism 100
With Feast member Thara Nagarajan, Ryan has organized and is running the “Anti-Racism 100.” Ryan will be running 100 miles on September 19 - 20 to raise awareness and funds for the Chicago Torture Justice Center, an organization dedicated to providing support and healing for survivors of police torture and violence. Ryan will be starting and finishing his 10 mile laps at Feast, beginning the run at 6am on Saturday morning. Ryan’s goal will be to finish in under 24 hours. If you come in for Saturday morning class on the 19th, you’ll be able to cheer Ryan on as he returns from, or leaves on, one of his 10 mile laps.
Click here to see how else you can participate: Anti-Racism 100 Miler
March for Movement 5K
On Sunday, August 23rd, more than 20 Feasters rucked all 5k of Malt Row to raise money for anti-racist groups through My Block My Hood My City, before heading to the patio at Begyle for recovery beers. Special thanks to Tim Jerome and Maureen Ventura for organizing, and to everyone who walked and donated. We smashed our fundraising goal and had a blast.
IF YOU SIGN UP, PLEASE SHOW UP
We're doing a great job reserving for classes. We're doing a little less of a good job being thoughtful about when we cancel a reservation.
Especially if you are reserving for one of the more popular class times, and you think you might not make it, please make sure that you are canceling your reservation far enough in advance so that those on the waitlist can get into class.
That means:
for 5:30am or 6:30am, canceling by 7:30pm the night before so folks can go to bed knowing if they've gotten into a class.
for 4:30pm or 5:30pm, canceling by 11:00am the same day so your fellow members know if they need to try to make the noon class.
Stuff comes up, and we get it if you can't make a reservation here or there. But your coaches and fellow members would love it if you'd try to be really thoughtful while COVID class size restrictions are in effect.
HELP US GET ANOTHER SET OF BIKE RACKS
When we first opened, we petitioned CDOT to install bike racks on the concrete pad out front. Those racks have been so popular that they’re always full. Please vote for our request to have more bike racks installed, so that Feast members will have a place to park: Add Bike Racks to Feast
PLEASE HELP US GROW
Please have your friends, family, and anyone else you think would like Feast reach out to Tony (tony@feast-fitness.com) to schedule a time to come by the gym and check us out. Now’s a great time to join. We’re running a two-week free trial for experienced functional fitness athletes, and we’re welcoming folks who aren’t experienced to join us for a free class with a coach.
Also, if you know someone who has been nervous about working out inside, but is desperate to get their hands on some weights or a rig, let them know about our newly renovated back lot workout area. We’ve got a level concrete pad, and rubber mats and a full rig are on the way! (More details below.)
Labor Day Tie-Dye + Tacos
Thanks for coming out on Labor Day weekend to get your tie-dye on. We’ve already seen some amazing creations—post ‘em on Insta and tag us. If you missed out, we still have a limited number of tie-dye - ready shirts available to purchase.
NUTRITION UPDATE
SEPTEMBER & October = NUTRITION PROGRAM FOCUS
Expect a coach to reach out to you in September and October to see if you’re ready to jump into the Group Nutrition Program, which is included in the price of membership. Here’s what you can expect:
Initial consult with (a) an InBody scan, (b) a calculation of your estimated Basal Metabolic Rate and Total Daily Energy Expenditure, and (c) an introduction to MyFitnessPal and calorie/macro tracking OR the plate method of nutrition tracking.
Follow up consult 2-3 weeks later to (a) review tracking data, (b) discuss either a calorie/macro goal OR the addition of a plate method meal, and (c) discuss a Feast Healthy Habit to adopt.
Follow up consult 2-3 weeks later to review progress, make calorie/macro or plate adjustments, and discuss more Feast Health Habits.
Graduation consult 2-3 weeks later to take another InBody scan, review progress, and discuss how to move forward.
Believe it or not, nutrition is even more important that exercise to your lifelong health and happiness, so let’s work together to nail down a sustainable approach to eating that will support your goals.
PRODUCE OF THE MONTH
The sweet gold cherry tomatoes that we gave away the Saturday before last nail at least three of the Feast Healthy Habits: (1) + veggies; (2) + colors; (3) + whole foods. We hope you tried some. Thanks, Coach Terri, for getting the produce and for coming up with the amazing recipe.
FITNESS UPDATE
Mats, RIG, and FULL WODs COMING TO THE BACK LOT
We know you were rooting for the statue of Greg, but we hope you’ll still be satisfied with the brand new concrete pad that was laid out back last week. But we’re not done yet . . . we’ve ordered rubber mats and a Rogue rig to complete the outdoor gym of our dreams. Both the mats and the rig are being slowed by shipping delays, but we’re hoping to be running full WODs outdoors before the end of September. Let’s gooooooo!
FEAST YOUTH fall PROGRAM
Our inaugural summer youth program was a huge success. At the request of the parents, we’re extending it into the fall. Tell all your friends with kids. Here are program details:
PROGRAM VISION
Teaches kids that their bodies can do anything * Teaches kids that their minds are even more powerful than their bodies * Provides a safe space to try new things * Teaches the value of failure and perseverance * Introduces sound movement mechanics * Fosters a team environment * IS FUN!
CURRENT PLAN FOR CLASS DAYS & TIMES
Kid (6-9 year olds) classes: 4:30 - 5:30pm on Monday & Wednesday, and 12pm on Saturdays
Teen (10-14 year olds) classes: 2 classes: 5:30 - 6:30pm on Monday & Wednesday and 1pm on Saturdays AND 5:30 - 6:30pm on Tuesday & Thursday and 1pm on Saturdays
PROGRAM COST
$185/kid/one-month session
REGISTRATION
Sept 14 - Oct 9. Registration deadline is the week of Monday, Sept 7 (this week!)
Oct 12 - Nov 6. Registration deadline is Monday, Oct 5
This is the perfect program for your kid if you want to get him or her moving and having some fun! If you have any more questions, reach out to Coach Welmé at Welme@feast-fitness.com.
ENDURANCE WOD WEDNESDAYS @6:00pm
With the objective of building a bigger aerobic engine, these longer time domain workouts will help you keep a sustained higher intensity during shorter time domain WODs of 20 minutes or less.
These WODs will also help you develop mental toughness. What happens to your mental fortitude at minute 25? Minute 35? Minute 45? Each week we will be challenging ourselves with a 30-50 minute Endurance WOD.
With running at the core and a wide variety of body weight movements and various equipment, each week will present another opportunity to improve your cardio and your mental toughness. Also, a few weeks will focus solely on running speed work.
Come get comfortable being uncomfortable Wednesday nights at 6pm.
STUDENT MEMBERSHIPS
We will continue to offer a discounted Student Membership for high school and local college students. Contact Tony at tony@feast-fitness.com for details.
Meet the feaster: DOnncha CaRroll
Nickname: Shiney
Movements I love and hate: I like deadlifts; burpees are a crime against humanity
Best moment so far at Feast: Cramped and fell off the assault bike before asking Tony to do something
Favorite free time activities: Sailing, cooking, singing
I like my eggs: In a crepe
Something people don’t know about me: I won a Google hackathon
Happy Birthday!
Andy Reuter August 1 * Sam Erwin September 1
Codi Livingston August 2 * Brandon House September 2
Servia Rindfleish August 7 * Alex Globerson September 7
Josh Braun August 10 * Abe Kreml September 7
Bobbi Anderson August 11 * Katie Schmits September 7
Michelle Hughes August 12 * Joe Negussie September 8
Gwen Holtan August 13 * Matt Trauner September 8
Ethan Hughes August 15 * Dave Erwin September 9
Vonda Paul August 20 * Vince Nardi September 10
Christie Vella August 2 * Lindsey Herndon September 14
Andrew Ingley August 23 * Christian Lara September 15
Mitchell Pearsall August 23 * Jamie Johnson September 17
Greer Thurston August 24 * Marci Jarog September 19
Thara Nagarajan Sept 19 * Burke Montgomery Sept 23
Gayle Teicher September 24 * Joe Soudan September 27