June Training Schedule!

You may or may not know, but I am currently doing individual and small group training out of my home in the "garage spa" :-).
This allows me to offer training for less and to consider bartering if I am not paying rent somewhere. I have been doing so since January and have had great sucess.
With the weather warming a bit I need to restructure my small group sessions a bit, but the good news is that I am able to offer more openings than usual. Please pass along this information to anyone you think may be interested!

Starting in June I am offering:
Classes at the Garage Spa in West Lakeside (maximum of four per class)
Monday at 6:45 pm
and
Thursday evenings at 6:45 pm
All classes will offer a cardio, strength, and balance component.

Classes at Woodglenn Vista Park in East Santee (minimum of five required)
Sunday mornings 8:30-9:30am
Wednesday morning 5:30am- 6:15am
All classes will offer a cardio, strength, and balance component focused on bands, body weight resistance, and natural features.

Each class session is four weeks, once per week for $20 total ($5 per class) with no pro-rating, credits or rescheduling paid in advance.
You will be asked to sign a waiver.

If you are interested in other times that are not listed, please let me know. I have also had some interest in the following types of classes- are you interested in:
*a stroller exercise class/ outdoor class where your baby, toddler, or preschooler would be welcome?
*a stretching/meditation/relaxation type class
*a class for the very overweight or out of shape individual?

I am still doing individual and tandem personal training for a great rate. email or call me for more information.
Summer is almost here- a strong body gives you more energy to enjoy it!

Salmon Patties

This is an easy, affordable way to work fish into your diet.



Salmon Patties

1 can salmon

1 med onion chopped

1 tbsp green pepper, chopped

1 tsp. salt

1/4 c. olive oil

1/2 tsp. black pepper

1 tbsp. lemon juice

1/4 c. corn meal or oat bran

2 eggs, slightly beaten

Truely Whole Grain Pancakes

These freeze well and are portable for a quick grab on the go. They taste okay, and top well with a fruit reduction or spread, yogurt, or whatever you wish!

High Protein Pancakes

2 c. old fashioned rolled oats, blended

2 c. whole wheat pastery flour

2 tbs. baking powder

1 tbs baking powder

1 tbs cinnamon

1 tsp nutmeg

1 c. dry powdered milk

Keep unused mixture in fridge.

To increase the protein conent you can add 4 scoops of protein powder (plain or vanilla works best) and a little more water upon mixing to get the right texture.

To prepare mix:

2 c. dry mix

2 c. water

2 eggs

1 tbs of olive oil

Cook on a hot griddle.

Can lack of sleep kill you?

If a lack of sleep can, I had better call up Fisher and Sons and pre-arrange my services as soon as possible! Since the birth of my sons (four and almost seven years ago) I have both grown and sacrificed. But nowhere have I grow more than my waistline, and never before have I sacrificed so much self-care.

When I really think about it, the not-so-good habits I struggle with can be rooted in lack of sleep.

Who wants to exercise after a few hours of sleep?

Who wants to cook a balance meal after a 12 or 16 hour day working or taking care of the family?

For a comfort eater like myself, lack of sleep can cause terrible carbohydrate seeking as I look for a way to make myself "feel better" as I drag through an afternoon, or "reward" myself after a long day with a treat.

None of these are consistent with my real, true , core goals and it really is time to change them if I want a quality of life for myself and my family.

I suppose it all starts with an earlier bedtime. What better time than tonight!

For more info on the importance of sleep and health check out this article on slate.com:

http://www.slate.com/id/2218092/.

Being Fat Sucks

Thanks to the joy that is Twitter I was reminded of this brave article published in The Reader some time ago. It is a wonderful look into what it feels like to be inside a fat body going through a healthful transformation. Let me know what you think!

http://www.sandiegoreader.com/news/2007/sep/27/Being-Fat-Sucks/

The best oatmeal cookies ever!

These are by no means healthy, but an easy, homemade treat with a few redeeming qualities.
You can increase nutrition by swapping some of the butter for ground flaxseed.

1 1/2 c. whole wheat pastry flour
1/2 teaspoon salt
1/2 teaspoon baking powder
1/2 teaspoon nutmeg or cinnamon

1/2 pound of unsalted butter, softened
1 cup light brown sugar, packed
1 cup granulated sugar
2 large eggs
1 tsp vanilla
3 cups of rolled oats

optional:
1 1/2 cup of raisins
1/2 c. walnuts
1 c. chocolate chips.

Preheat oven to 350 degrees. Line two large cookie sheets with parchment or waxed paper.

Either by hand or with the electric mixer, beat butter until creamy. Add sugars; beat until fluffy. Beat in eggs one at a time. Add vanilla.

Mix flour, salt, baking powder and nutmeg/cinnamon together in a medium bowl. Stir dry ingredients into butter-sugar mixture. Stir in oats, raisins and walnuts or chocolate chips.

Working with generous 2 tablespoons of dough each time, roll dough into 2 inch balls. Place balls on parchment -lined cookie sheet, leaving at least 2 inches between each ball.

Bake until cookie edges turn golden brown, 22-25 minutes. Let cool on cooling at least 30 minutes before peeling from parchment.

Great post on nutrition

I just read this today and it made me laugh! Why are we always looking for a miracle?

Just use your Noggin! ;-)

http://robertsontrainingsystems.com/blog/The+Truth+about+Eating+Right/

Is there lunch beyond frozen meals?

So how many of you can name every Lean Cuisine and Healthy Choice Meal out there?

Did Miramar Landfill open up a new section to dedicate to your plastic meal trays?

Are you concerned about your sodium intake, but gag at the thought of a turkey sandwich for lunch every day?

I think my best suggestion is to think outside of the lunch (box). Don't get stuck in the idea of a sandwich or entree, think instead of nutritional needs. You essentially need protein, a healthy carb, a veggie, and a healthy fat (to keep you satisfied past 2pm).

*Think brown rice and leftover meat from dinner the night before with some veggie mix thrown in the bowl for good measure, topped with some almonds.

*Think fiber filled whole grain crackers (like Triscuits or Rye crisp) with 1-2oz of lowfat cheese or cottage cheese, and raw veggies with lowfat ranch.

*Consider foods you would normally reserve for breakfast- scrambled or boiled eggs go great with sliced bell peppers.

*Homemade healthy muffins are easy to make and freeze well.

*Another easy standby is to set aside a portion of dinner for yourself to eat as lunch the next day. Not too repetitive, but you don't have to think about two meals which is a bonus. A leftover favorite for me is to take leftover pasta (whole wheat) chop up some lowfat turkey pepperoni, toss in some low fat mozzarella and whatever else is around and looks good with a little olive oil (and garlic if you are working from home!) and eat with a salad. Easy, yummy, and cheap.

Just take a little time to wander the isles of Henry's or Trader Joe's (I only say them because they are smaller and more manageable than a big grocery store. Oh and the fact that Trader Joe's is AWESOME) and look at what is out there. So often our grocery shopping is so rushed that we just grab what we always get and need at that moment. There are some fun, rich cheeses out there, and maybe a new type of whole grain bread you have not tried (I recommend sprouted wheat bread if you have not had the pleasure- high fiber, flour free and very flavorful!).

Hope this helps a little.