Happy New Year?

So we are well into the New Year.

How are things going?

Interestingly, this year is different around the gym. Fewer resolutions, and the remaining ones are more realistic.

I cannot tell you how pleased I am to see this occur. I have fought with and cried over my weight for literally as long as I can remember (I still cannot shop at Sears because I remember trying to squeeze my thighs into a pair of Toughskins jeans for husky girls when my slender friends were wearing "fancy pocket jeans" ala-1979). I have tried diet after diet, made exercise plan after exercise plan. I was an expert on diet and exercise before I became a trainer. Now I consider myself an expert on nutrition, lifestyle, and activity.

Finding the right plan, the right gym, the right running shoes is not the answer to thinner thighs and FINALLY feeling okay about yourself and your body. The answer is caring anough about yourself to take care of the gift that is our body and the miracle that is our spirit. Eat a balanced homecooked meal because it gives you energy to play with your kids or get going in the morning without a Frappichino. Go for a walk or take a new exercise class to improve your flexibility or endurance, not as punishment because you were 'bad' at lunch.

You don't have to love it. You don't have to like it.

But you have to love yourself.

But like the ass calluses you need to make it through a spin class, this process does not occur overnight. So strap on some padded shorts and suck it up darlin'. You are worth the discomfort.

Muscle Soreness

Okay so as a kick-ass trainer (ha ha) one of my most frequent requests is for remedies for muscle soreness.
Of course the easy answer is ibuprofen, but who really wants to take that after every workout (and never take this before a workout to avoid pain, by the way)?
First of all remember that nutrition is medicine. Eating adequate protein for your body and drinking enough water helps the body repair from the "damage" done from a good ol' workout.
Make sure you have a snack with both carbs and protein within 30 minutes of a good workout to ensure optimum recovery. Ironically a serving of chocolate milk provides the right ratio!

Also, a cold, just below tolerable, bath after a tough workout reduced inflammation and will reduce soreness later. A more pleasant option is a warm (not hot) bath with 2-3 cups of Epsom salts before bed dissolved within (just be sure to rinse off in a shower after or you may be itchy).

A Homeopathic remedy is Arnica Montana and is my personal favorite. It can be taken in tablet form, or applied topically if you are sore or bruised on a specific location. You can read more at http://en.wikipedia.org/wiki/Arnica_montana. This is also great after dental work or surgery , but be sure to talk to your doctor first.

Sleep is also critical. So much of your recovery occurs during sleep. Without it you are neglecting your potential (I am writing this to myself! as well!).

Finally I read this blog the other day and am intrigued. Can't hurt might help! http://tumblr.com/x3a3f4173

If all else fails, remember that muscle soreness is just the repair process in your body where you become stronger and you build muscle mass. It is normal! But you should rarely be so sore that it hurts to do your daily activities, and actual PAIN during exercise (like stabbing, ripping, tearing sensations) is NEVER okay. Remember I am always here to help you with your workouts!

Be well!

Ten Good Reasons to Shop at a Farmer's Market

From: (http://www.cuesa.org/sustainable_ag/issues/10reasons.php)

1.) Taste Real Flavors: The fruits and vegetables you buy at the farmers market are the freshest and tastiest available. Fruits are allowed to ripen in the field and brought directly to you - no long-distance shipping, no gassing to simulate the ripening process, no sitting for weeks in storage. This food is as real as it gets -food fresh from the farm.

2.) Enjoy the Season: The food you buy at the farmers market is seasonal. It is fresh and delicious and reflects the truest flavors. Shopping and cooking from the farmers market helps you to reconnect with the cycles of nature in our region. As you look forward to asparagus in spring, savor sweet corn in summer, or bake pumpkins in autumn, you reconnect with the earth, the weather, and the turning of the year.

3.) Support Family Farmers: Family farmers are becoming increasingly rare as large agribusiness farms and ranches steadily take over food production in the U.S. Small family farms have a hard time competing in the food marketplace. Buying directly from farmers gives them a better return for their produce and gives them a fighting chance in today's globalized economy.

4.) Protect the Environment: Food in the U.S. travels an average of 1500 miles to get to your plate. All this shipping uses large amounts of natural resources (especially fossil fuels), contributes greatly to pollution and creates excess trash with extra packaging. Conventional agriculture also uses many more resources than sustainable agriculture and pollutes water, land and air with toxic agricultural by-products. Food at the farmers market is transported shorter distances and grown using methods that minimize the impact on the earth.

5.) Nourish Yourself: Much food found in grocery stores is highly processed. The fresh produce you do find is often grown using pesticides, hormones, antibiotics, and genetic modification. In many cases it has been irradiated, waxed, or gassed in transit. All of these practices have potentially damaging effects on the health of those who eat these foods. In contrast, most food found at the farmers market is minimally processed, and many of our farmers go to great lengths to grow the most nutritious produce possible by building their soil's fertility and giving their crops the nutrients they need to flourish in the ground and nourish those who eat them.

6.) Discover the Spice of Life ~ Variety: At the Farmers Market you find an amazing array of produce that you don't see in your supermarket: red carrots, a rainbow of heirloom tomatoes, white peaches, stinging nettles, green garlic, watermelon radishes, quail eggs, maitake mushrooms, gigande beans, whole pheasants, and much, much more. It is a wonderful opportunity to experience firsthand the diversity (and biodiversity) of our planet, both cultivated and wild!

7.) Promote Humane Treatment of Animals: At the farmers market, you can find meats, cheeses, and eggs from animals that have been raised without hormones or antibiotics, who have grazed on green grass and been fed natural diets, and who have been spared the cramped and unnatural living conditions of so many of their brethren on feedlots.

8.) Know Where Your Food Comes From: A regular trip to a farmers market is one of the best ways to reconnect with where your food comes from. Farmers themselves sell their produce at the farm stands. Meeting and talking to farmers is a great opportunity to learn more about how food is grown, where it is grown, when it is grown, and why! CUESA's "Meet the Producer" program and our Farmer Profiles that hang at the booths give you even more opportunities to learn about the people who work so hard to bring you the most delicious and nutritious food around.

9.) Learn Cooking Tips, Recipes, and Meal Ideas: Few grocery store cashiers or produce stockers will give you tips on how to cook the ingredients you buy, but farmers, ranchers, and vendors at the farmers market are often passionate cooks with plenty of free advice about how to cook the foods they are selling. They'll give you ideas for what to have for supper, hand out recipes, and troubleshoot your culinary conundrums. At the Ferry Plaza Farmers Market, you can attend cooking workshops such as Shop with the Chef - a weekly program featuring seasonal ingredients prepared by leading Bay Area chefs - with free recipes and samples!

10.) Connect with Your Community: Wouldn't you rather stroll amidst outdoor stalls of fresh produce on a sunny day than roll your cart around a grocery store with artificial lights and piped in music? Coming to the Farmers Market makes shopping a pleasure rather than a chore. The Farmers Market is a community gathering place - a place to meet up with your friends, bring your children, or just get a taste of small-town life in the midst of our wonderful big city.

To find a market near your home or work visit:

http://www.pcfma.com/
http://www.localharvest.org/

From the Dr. Oz Website: 10 Major Agers

Plastic Safety

I found the following article very interesting. It is from the Environmental Working Group and the original article can be found at http://www.ewg.org/healthy-home-tips-04#whypick.

I took the liberty to bold the portions I found to be particulary important. One omission here is that many children's lunchboxes are made with vinyl and sometime even contain lead. My favorites are Widkin luchboxes http://www.wildkin.com/wdk_lunch.html and have found the best prices at ebags.com.

There is some early research linking the hormone disruption cause by BPA's to obesity and cancers.

I had to laugh at the suggestion to let your teething baby chew on wood instead of plastic. What?!

Let me know what you think!

______________

Pick Plastics Carefully

Our homes are filled with plastics, and most of us don't really know what they're made of -- or whether they're safe. EWG has put together these tips to help you choose better plastics and plastic alternatives for your family:

WHY YOU SHOULD CHOOSE PLASTICS CAREFULLY.
The toxicity of plastics is not fully understood or adequately tested. What we do know is that most plastics contain chemical additives to change the quality of the plastic for its intended use (examples are to make it softer or resistant to UV light). Some of these ingredients or additives we know are harmful, like the plastics chemical bisphenol-A (BPA) and the plastic softeners called phthalates. Others, we just don't know enough about.

We also know that plastics chemicals routinely migrate, or leach, into the food and water they contain. While the amount may be small, it has not been proven safe. As EWG senior scientist Dr. Anila Jacob told Web MD recently,

Although most of the chemicals making the culinary crossing are considered "safe," Jacob tells WebMD that's generally not because they've been proved safe, but rather they haven't been proven to be unsafe.

"There is very little published research on the potential adverse health effects of chemicals that leach from plastic food containers, so it's difficult to say they're safe with any degree of certainty, especially with long-term use," says Jacob.

BPA and phthalates, however, are better understood. They are both potent hormone disruptors that are increasingly linked to health effects like brain and behavior changes, cancer, and reproductive system damages.

Plastics are continually changing and there are unknowns. Use them with caution, especially those that are commonly found in our households and have contact with our food and our bodies.

CHOOSE AND USE SAFER PLASTICS -- WHERE IT MATTERS MOST.
Because plastics are ubiquitous today, choose them carefully to minimize your exposures. Avoiding them altogether isn't practical, so we suggest you focus on those that are likely to come into contact with your mouth -- the most common way chemicals in plastic consumer products enter the body. Plastic chemicals touch your mouth in a number of ways: from your hands and your food and drink. This is especially important for young children, who frequently put hands and objects in their mouths.

Plastics to avoid:
Stay away from toys marked with a "3" or "PVC" (PVC stands for polyvinyl chloride, commonly called vinyl). PVC is often mixed with phthalates, a toxic additive that makes plastic more flexible. While phthalates were recently banned in new children's toys, they may be in toys made before February 2009 when the ban went into effect, as well as in shower curtains, inflatable beach toys, raincoats and toys for children older than 12.

Avoid polycarbonate containers (sometimes marked with a #7 or "PC"), especially for children's food and drinks. These plastics are rigid and transparent, like plastic food storage containers and water bottles, among other things. Trace amounts of BPA can migrate from these containers, particularly if used for hot food or liquids. Soft or cloudy-colored plastic does not contain BPA.

A recent study from Harvard University found that college students drinking their cold drinks from polycarbonate bottles had 93% more BPA in their bodies than during the weeks that they drank liquids from other containers.

We recommend the use of glass over plastics. When you have no choice, plastics marked with a #1, 2, 4, or 5 don’t contain BPA and may be better choices.

How to handle plastics:
When you do use plastics, handle them safely. We suggest that you:
Don't microwave food or drinks in plastic containers -- even if they claim to be "microwave safe." Heat can break down plastics and release chemical additives into your food and drink. Microwaves heat unevenly, creating hot spots where the plastic is more likely to break down.

Use plastic containers for cool liquids -- not hot.

Don't reuse single-use plastics. They can break down and release plastics chemicals when used repeatedly.

Avoid old, scratched plastic water bottles. Exposures to plastics chemicals may be greater when the surface is worn down.

Wash plastics on the top rack of the dishwasher, farther from the heating element, or by hand. This will reduce wear and tear.

Don't allow your baby or young child to handle or chew on plastic electronics (the remote, your cell phone) because they may be treated with fire retardants (learn more about fire retardants and how to reduce your family's exposure in a previous Healthy Home Tip).

Wash children's hands before they eat.

SOME SAFER ALTERNATIVES:
Where mouth contact is likely, stay away from plastics. There are a wide variety of safer alternatives available to meet your family's needs. Some ideas are:
For the kids
When bottle feeding infants, choose glass or BPA-free baby bottles with a clear silicone nipple. See our 1-page Guide to Baby-Safe Bottles and Formula for more on safe bottle feeding.

Give your baby natural teethers like frozen washcloths or natural, uncoated wood. Plastic teethers could have harmful additives that leach when chewed.

Look for toys made of natural materials, like wool, cotton, and uncoated wood.

In the kitchen
Ceramic or glass food containers (like Pyrex) are better to store and heat your food and drink.
When using an electric mixer, choose glass or Pyrex instead of plastic to avoid chipping bits of plastic into your food.

Carry a glass or stainless steel water bottle without a plastic or "epoxy" lining.

Lay natural flooring instead of vinyl.

Use wooden cutting boards -- but care for them properly to minimize bacteria.

Cover food in the microwave with a paper towel instead of plastic wrap.

In the bathroom
Pick a cotton shower curtain instead of vinyl.

In the tub, play with cotton washcloths, finger puppets, wooden toy boats and lightweight aluminum cups instead of soft plastic bath toys and books.

Tired of Drinking Plain Water?

Try "spicing" up plain water:

Slice a washed, unpeeled orange or grapefruit into slices.
Slice a washed, unpeeled pear and half a cucumber into slices.
A handful of washed raspberries and a few leaves of fresh basil.
Slice, peel and cube a cup of watermelon. Slice a washed, unpeeled lime.
Slice half of a washed, unpeeled lemon. Add two sprigs of fresh rosemary.

All ideas from EatClean.com.

Happy hydrating!

Is the Cheese Feedlot Gross?

Interesting article I came across as I have opened up my brain to the idea of "slow food" and how I can better incorporatereal foods in what has been a thus far frustratingly futile exercise in getting in touch with my true hunger (and what I fear may also be my true emotions).

The monster of industrial food is frighteneing.

________

Is The Cheesecake Factory Gross?
A week or so ago, the food writer Michael Ruhlman mocked Kelly Alexander for praising The Cheesecake Factory on NPR. In response, Alexander laid down a wager: Ruhlman had to go to The Cheesecake Factory, order the miso salmon that so impressed Alexander, and try it. If Ruhlman could honestly say "it doesn't rock," Alexander would purchase 15 copies of his new book.

Ruhlman lost.
Not only did the miso salmon rock, but so too did the crispy beef. The spaghetti carbonara and chicken piccata Ruhlman's party ordered were also pretty good. And of course they were. The Cheesecake Factory isn't accidentally popular. They spend millions each year on food research. They have access to a tremendous quantity of data on consumer preferences. They have the money to test new products and experiment with new dishes and refine their flavors. They have central processing plants where food is par fried and broken down with sugar and salt injections. People should read David Kessler's The End of Overeating to get an idea of the resources that go into creating the flavors for chain dishes. They're not screwing around.

Foodies have an unfortunate tendency to alight on a Unified Field Theory of Corporate Food: It's bad for the environment and bad for workers and bad for animals and bad for waistlines and, above all that, a fraud, because it also tastes bad. This would be convenient, if true. If people weren't actually enjoying what they were eating, then getting them to change their eating habits would be pretty easy. But it's not true, of course. They keep going back to the Cheesecake Factory because, well, they like it.

Which is not to say they're operating off of perfect information. The Cheesecake Factory is notoriously tight-lipped about their nutritional information. Unlike most chains, their Web site doesn't offer the data. But in Washington State, calorie disclosure laws force chains to make that information accessible on request. One resident scanned in the information and sent it to Calorie Lab. Which gives us some insight into what's going on here.

If I had gone to the Cheesecake Factory with the intention of ordering relatively healthfully, it's pretty likely that the miso salmon would have ended up on my plate. A heart-healthy fish with a soy-based glaze? What could be better?

A lot, as it turns out. On first glance, I would have figure the salmon for the lightest entree, followed by the chicken piccata, the carbonara, and the crispy beef. Not so. The salmon weighs in at 1,673 calories -- which is to say, a bit more than 75 percent of the food an adult male should eat in a day. The piccata is a comparably slim 1,385 calories. The crispy beef is 1,528 calories. And the carbonara? 2,191. The answer might be that someone looking for a healthful meal shouldn't go to the Cheesecake Factory. But insofar as you're already there, or your family wants to go there, making a good decision isn't a particularly straightforward proposition.

This is why the obesity crisis is such a tough issue: Calories are delicious. The Cheesecake Factory isn't doing anything wrong, either ethically or culinarily. Human beings are wired to prefer abundance, salt, fat, sugar, and value. The Cheesecake Factory is giving people the whole package. Changing people's eating habits so that type two diabetes don't become the new chubby would be easy if the food was actually repulsive or the value was bad or it was all, in some other way, a trick. But it's not. The food is enjoyable. The value is incredible. The cost is long-term, and remembering that we might get diabetes down the road is pretty hard when eons of evolutionary wiring are telling us to eat this stuff now now now now it's right here now now!
People go to the Cheesecake Factory because they like being there, not because they're being deceived. The only catch is that they really don't know how bad the food is for them. Study after study shows we wildly underestimate caloric load of our foods, and we underestimate by more as the meal becomes larger. It's not clear that nutritional information on menus would actually change eating habits. But it would at least give people a place to start. Diners know what they like. They know how much money they'll have to pay to purchase it. No reason they shouldn't also know what it's going to cost their waistline.

By Ezra Klein July 13, 2009; 11:45 AM ET

Cheap and Fun Things to do in Balboa Park this Summer!

http://www.balboapark.org/calendar/detail.php?EventID=2463

25 Fun and Affordable Things to Do This Summer

Whether you’re looking for a romantic weekend getaway, staycation, or family road trip this summer, there can be no doubt that North America’s largest urban park offers the broadest spectrum of fun, relaxing, and stimulating activities. And not only are they all surprisingly affordable, many are absolutely free!

But don’t take our word for it. Just browse the following list of the top 25 fun and affordable things to do in Balboa Park this summer, presented in no particular order, or drill deeper for even more options by visiting the calendar search page.

*Visit 13 museums over 7 days for one low price with a Passport to Balboa Park ($39).
*Discover unique facts about the Park’s historic grounds with a Walking Audio Tour ($5).
*Dine al fresco on expansive green lawns with your own picnic basket (free).
*Listen to a diverse range of live music at Twilight in the Park (free).
*Treat Fido and Fifi to some off-leash fun at one of three dog parks (free).
*Take a ranger-led tour of the Park’s architectural and botanical wonders (free).
*Check out a cluster of world-class museums each Tuesday for free (see Web site for details).
*Hear top performers play at the International Summer Organ Festival (free).
*Let your children run wild on our safe playground equipment (free).
*Play a round of 18 holes on a public golf course with million-dollar views (fees vary).
*Get to the root of the Park’s flora on an Offshoot Tour (free).
*Enjoy quirky flicks under the stars at Screen on the Green (free).
*Eat, drink and be merry at an International Cottages cultural festival (free).
*Watch classic children’s tales come to life at the Puppet Theatre
*Explore Florida Canyon’s well-maintained network of nature trails (free).
*Be a kid again and ride the Balboa Park Carousel and Miniature Railroad (prices vary).
*See the world around you as only a true domed IMAX screen can show it (prices vary).
*Cool off in an historic pool at the Morley Field Sports Complex ($4/$2).
*Stroll through award-winning gardens in full bloom (free).
*Walk, run or jog through varied topography on one of five marked trails.
*Witness Broadway-caliber performances at The Old Globe (prices vary).
*Gaze at Renaissance and Baroque masterpieces at the Timken Museum of Art (free).
*Sniff fragrant orchids and other flowering delights in the Botanical Building (free).
*Take up lawn bowling, archery, or bocci ball (free).
*Window shop at the Spanish Village art studios or at the vast assortment of museum shops in the Park (free).

Visitors can save even more by taking the bus or trolley to Balboa Park, which is just minutes away from downtown trolley and Coaster stops. Visit the directions page to plan your trip.

Broccoli and Shrimp Salad

This is a great summer potluck item!



1/2 pound of cooked shrimp, cut into bite sized pieces.

2 seedless oranges cut in slices or chunks

2 cups small broccoli florets, crisp cooked

1/4 c. chopped fresh mint leaves

1/4 c. sliced almonds

6 oz. fat-free key lime yogurt

2 tbs fresh lime juice

salt and pepper to taste



mix and enjoy!

Carrot Soup

I found this recipe in an old file- one of my old favorites!

Carrot Soup
4 med carrots, thinly sliced
2 small, shredded zucchini
2 cups vegetable stock
1 small onion, chopped
1/2 c. plain soymilk or skim milk
2 tsp. curry powder

combine all buy soymilk & zucchini and cook over medium heat until tender.
Pour into blender and puree until smooth.
Stir in soymilk & zucchini & continue to heat over low heat until heated through.

Let me know what you think!

Stability Ball Recall

Product Recall
Workout ball can lead to a bad bounce
2:00 a.m. June 6, 2009 San Diego Union Tribune

Items: Bally Total Fitness, Everlast, Valeo and Body Fit Fitness Balls

Description: This recall involves rubber fitness balls sold in 55-, 65-and 75-centimeter diameter sizes. The fitness balls were sold with a pump and inflation instructions. They were sold in various colors with the Bally Total Fitness, Everlast or Valeo logo printed on the ball.

How many: About 3 million.

Hazard: An overinflated fitness ball can unexpectedly burst while in use, causing the user to fall to the floor.

Sold at: Department stores and fitness retailers nationwide from May 2000 to February 2009 for between $15 and $30.

Remedy: Consumers should contact EB Brands to receive a copy of the updated instructions on how to safely inflate the ball. For more information, contact EB Brands at (800) 624-5671 between 6 a.m. and 2 p.m. Monday through Friday or at ebbrands.com.

___
Generally I recommend spending a little more on stability balls for a safer ball with a firmer feel. I like all SPRI (http://www.spriproducts.com/) and Balance Ball products.

Whatever type of ball you have, I recommend checking it frequently for signs of wear, and looking for "double layered" or "anti-burst" in the description. This does not guarantee that they will not puncture, but that they will instead slowly deflate instead of exploding.
Any questions? Just let me know!

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.

Awesome, free way to be active with the family!

REI's Passport to Adventure Program!

I am really excited about this and can't wait to explore with my boys. Let me know about your adventures! Melissa

From the REI website:

Designed for age's five to 12, our Passport to Adventures program is a fun and free way for families to get active and develop an appreciation for the outdoors. Beginning May 11, stop by our Customer Service Department to pick up a complimentary adventure journal, which your child can use to document his or her outdoor adventures.

At REI.com/passport, you'll find a list of kid-friendly hikes and bike rides in your local area, in addition to supplemental activities for your adventure journal. After completing at least one outdoor activity, your child can send in the tear-off postcard from the journal or visit REI.com/passport to get a certificate of completion and a special prize!

Location:Pick up the REI passport at any of the 3 REI San Diego locations

Contact:858-279-4400
Cost: Free
Registration Required? No.

Medical Reasons to Exercise

1. Exercise helps keep arteries flexible and malleable for heart disease and heart attack prevention.

2. Weight reduction can reduce blood pressure, glucose, triglycerides and total cholesterol-all contributors to heart disease.

3. Exercise inhibits fat growth around the midsection, which contributes to diabetes. “Angry, dynamic” belly fat is also linked to damaged blood vessels, heart disease, liver disease and Alzheimer’s disease.

4. Exercise is a drug-free antidepressant.

5. Exercise can be social, which has been shown to improve general happiness.

6. Strength training improves bone density, which helps prevent osteoporosis.

7. Strength and flexibility training helps protect the body against injuries during activities of daily living.

8. Participation in group sports can help make improvements in hand-eye coordination and reflexes.

9. Exercise can help tone muscles and create a leaner appearance.

10. When you work out with Melissa life is THAT MUCH BETTER! (o.k. so I added that last one!)

Pecan Crusted Chicken Tenders with Peach Sauce

Pecan-Crusted Chicken Tenders with Peach Sauce

TIME: 30 minutesSERVINGS: 4

1/2 c pecan halves (MUFA)
2 slices whole wheat bread, torn into pieces
2 egg whites, lightly beaten
1 lb chicken breast tenders (cut if necessary to equal 12 pieces total)
1 tsp finely chopped fresh thyme leaves or 1/4 tsp dried thyme
1/4 tsp salt
1/4 tsp freshly ground black pepper
1 Tbsp + 1 tsp olive oil
1/2 c apricot or peach 100% fruit spread
2 Tbsp freshly squeezed lemon juice (about 1 lemon)

1. Preheat oven to 425°F. Coat a rimmed baking sheet with cooking spray.

2. Put pecans in food processor and chop. Add bread and pulse to fine crumbs. Transfer to shallow dish. Put egg whites in another dish and beat lightly. Sprinkle chicken with thyme, salt, and pepper.

3. Dip a piece of chicken into egg whites and then roll in crumbs, pressing to adhere. Place on prepared baking sheet. Repeat with remaining chicken. Drizzle chicken with oil. Bake 12 to 15 minutes, until crumbs brown and chicken is no longer pink in thickest part.

4. Mix fruit spread and lemon juice in bowl to make sauce.

Nutritional Info Per Serving (3 tenders with 2 Tbsp sauce) 381 cal, 28 g pro, 29 g carb, 2 g fiber, 17.5 g fat, 2.5 g sat fat, 63 mg chol, 294 mg sodium

Is Alzheimer's desease actually a form of diabetes?

Diabetes of the Brain

Is Alzheimer's disease actually a form of diabetes?

Check out this amazing idea on Slate.com (Written by Amanda Schaffer).

http://www.slate.com/id/2213755/pagenum/all/#p2

What do you think?

"Fried" Zucchini Sticks with Marinara Sauce

I am hearing a lot lately about how hard it is to get veggies into our diets, so I am keepng my eye out for fun recipies as a break from carrots. Here is a great one from Prevention Magazine:

"Fried" Zucchini Sticks with Marinara Sauce

Ingredients
Serves: Prep: 15minCook: 45min Total: 1hr 0min

1/4 C olive oil (MUFA), divided
2 lg egg whites
3/4 C plain trans-free panko bread crumbs
3 tbsp grated Parmesan cheese
3/4 tsp salt-free Italian herb seasoning
1/4 tsp salt
1/2 C marinara sauce, warmed
2 med zucchini (about 12 oz total), halved crosswise and then cut lengthwise into 1" wedges (16 total)

Directions
1. Preheat oven to 425 degrees F. Brush 17" x 14" jelly roll pan with 1 tablespoon of the oil (or use 2 smaller rimmed baking sheets, brushing each with 1/2 tablespoon of the oil, and switch positions of pans halfway through baking).

2. Put egg whites in shallow dish and beat lightly. In another shallow dish, mix panko, cheese, Italian seasoning, and salt.

3. Dip zucchini in egg whites, one at a time, letting excess drip off. Roll in crumbs, pressing them so they adhere. Arrange close together but not touching on prepared pan. Drizzle with remaining 3 tablespoons oil.

4. Bake without turning, 25 to 30 minutes, until zucchini is crisp and golden. Serve with marinara sauce for dipping.

Recipe Notes Panko are Japanese bread crumbs that give an irresistible crunch. Avoid brands that contain partially hrydrogenated oils (trans fat); we like Ian's.

Nutritional Facts per serving
CALORIES
218.2 CAL

FAT
15.8 G

SATURATED FAT
2.6 G

CHOLESTEROL
3.3 MG

SODIUM
400.8 MG

CARBOHYDRATES
13.6 G

TOTAL SUGARS
2.2 G

DIETARY FIBER
2 G

PROTEIN
6.4 G

Scarlett Johansson on Body Image

We hear lots about the media and body image and this article brings up a lot of great points. While I do believe the media is predatory on the bodies of many "celebs", I do think that we as consumers also fuel this obsession.
Comparison of ones body to another's is natural. But it is not always a reliable tool. You will always be havier or lighter, wear a larger pants size or bra size, or have a sleaker chin or profile than someone else. But it also works the other way....as we become larger as a population, larger becomes "normal". A prime example is obesity in children. What used to be a fat kid, is now a kid that is a "little chubby". Same goes for women's bodies. It seems sometimes that an extra 20 or 30 pounds in a mom is almost expected. But should it be? I myself carry far more than that right now and know that it is shortening my life and damaging my quality of life. So why am I not losing at a more rapid pace? I think I share a lot of the same reasons as many of my friends and clients- I am struggling with taking care of others (parents, friends, kids, husband, clients, the mailman...you get the idea) before I take care of myself.

I frequently find myself exhausted, and feeling overcommitted, but I still find time to say yes to tasks I could say no too (seriously- does my kid really feel more loved because I made cookies for his class party instead of signing up for juice boxes or plates?) This is a better choice than limiting my stress and being a mom who yells (less at least!)?

I have been spending a lot of time wondering how I arrive at this place. So many of us are people pleasers, but not all of us are fat. I don't think I have ever felt guilty over taking time for myself, but I think I tend to think others are more important than myself. So why should I take time for myself? Time to plan meals. Time to work out. Time to read a book (or go to bed!) instead of watching TV with my hubby because that makes him happy. When was the last time I admires someone calm and kindness instead of their flat tummy despite multiple kids?

So read the article below by Miss Scarlett and think about the last time you compared yourself to another. And tell me what you think.

______________________________
http://www.huffingtonpost.com/scarlett-johansson/the-skinny_b_186233.html

While training for an upcoming film, I've come to this conclusion: chin ups are near impossible and lunges suck. There is no magic wand to wave over oneself to look good in a latex catsuit. Eating healthy and getting fit is about commitment, determination, consistency and the dedication to self-preservation. While I've never been considered a gym rat, I have, in fact, worked up a sweat in the name of cardio before, and although I enjoy a grilled cheese as much as the next person, I combine the not-so-good foods I crave with an all-around balanced diet.
People come in all shapes and sizes and everyone has the capability to meet their maximum potential. Once filming is completed, I'll no longer need to rehash the 50 ways to lift a dumbbell, but I'll commit to working out at least 30 minutes a day and eating a balanced diet of fruit, vegetables and lean proteins. Pull ups, crunches, lunges, squats, jumping jacks, planks, walking, jogging and push ups are all exercises that can be performed without fancy trainers or gym memberships. I've realized through this process that no matter how busy my life may be, I feel better when I take a little time to focus on staying active. We can all pledge to have healthy bodies no matter how diverse our lifestyles may be.
Since dedicating myself to getting into "superhero shape," several articles regarding my weight have been brought to my attention. Claims have been made that I've been on a strict workout routine regulated by co-stars, whipped into shape by trainers I've never met, eating sprouted grains I can't pronounce and ultimately losing 14 pounds off my 5'3" frame. Losing 14 pounds out of necessity in order to live a healthier life is a huge victory. I'm a petite person to begin with, so the idea of my losing this amount of weight is utter lunacy. If I were to lose 14 pounds, I'd have to part with both arms. And a foot. I'm frustrated with the irresponsibility of tabloid media who sell the public ideas about what we should look like and how we should get there.
Every time I pass a newsstand, the bold yellow font of tabloid and lifestyle magazines scream out at me: "Look Who's Lost It!" "They Were Fabby and Now They're Flabby!" "They Were Flabby and Now They're Flat!" We're all aware of the sagas these glossies create: "Look Who's Still A Sea Cow After Giving Birth to Twins!" Or the equally perverse: "Slammin' Post Baby Beach Bodies Just Four Days After Crowning!"
According to the National Eating Disorders Association (NEDA), as many as 10 million females and 1 million males living in the US are fighting a life and death battle with anorexia or bulimia. I'm someone who has always publicly advocated for a healthy body image and the idea that the media would maintain that I have lost an impossible amount of weight by some sort of "crash diet" or miracle workout is ludicrous. I believe it's reckless and dangerous for these publications to sell the story that these are acceptable ways to looking like a "movie star." It's great to get tips on how to lead a healthier lifestyle, but I don't want some imaginary account of "How She Did It!" I get into and stay in shape by eating a proper diet and maintaining a healthy amount of exercise. The press should be held accountable for the false ideals they sell to their readers regarding body image — that's the real weight of the issue. The NEDA goes on to say, "the media is one of our most important allies in the effort to raise awareness about the dangers of eating disorders...we strive to work with the media to produce accurate, insightful and informative pieces that will resonate with the public, while maintaining hope and avoiding glamorizing or promoting copycats." But how are we, the reader, to decipher friend from foe? How are we supposed to view articles highlighting celebrity cellulite and not sulk in the mirror, imagining a big red arrow pointing to various parts of our bodies? The media has packaged for us an unhealthy idea that one must suffer loss, be in the middle of a nervous breakdown, feel pressure from friends or coworkers, battle divorce or have a bitter dispute with an ex in order to get into acceptable bikini shape.
So why do these publications do so well? After appearing on the cover of US Weekly's "Did They or Didn't They? A Plastic Surgery Guide for Dimwits" issue and battling for a retraction, I learned that the magazine profited $1.4 million from the issue alone (money I felt should be donated to Operation Smile or an equally well-managed charity helping those in need of reconstructive surgery). The concept of 'Stars Are Just Like Us!" makes us feel connected to lifestyles that can sometime seem out of this world. Yes, celebrities are just like us. They struggle with demons and overcome obstacles and have annoying habits and battle vices. That said, I would be absolutely mortified to discover that some 15-year-old girl in Kansas City read one of these "articles" and decided she wasn't going to eat for a couple of weeks so she too could "crash diet" and look like Scarlett Johansson.
I'm not normally the type to dignify toilet paper rags with a response, but in this case I feel it's my responsibility to comment. In a way, I'm glad some dummy journalist (and I use the term "journalist" loosely) is banking on my "deflating" so that I can address the issue straight from my healthy heart.
For more information on eating disorders and/or treatment options, please visit: http://www.nationaleatingdisorders.org/

Natural, Safe, Metabolic Boosters

I am often asked by clients how to boost their metabolism. I DO NOT reccomend any of the fat burners you can buy. Why? Because they are either filled with caffeine or "herbs" that are biologically similar to Ephedra and have many negative side effects ranging from irritability and endocrine stress to heart damage and even stroke.

But there are several natural, safe ways you can keep your metabolism running at its fullest potential.

Exercise

Strength training not just cardio
· Burns calories during performance and creates an afterburn (the period of time your basal metabolism remains stoked by the weight session) that can last for 48 hours.
· Plus, weight training builds muscle, which increases your basal metabolism permanently (by 50 calories per day for each pound of muscle you gain).
· It stimulates your body to produce more Human Growth Hormone (HGH), which helps increase muscle mass and burn fat.

Two-a-day workouts
· Two periods of afterburn
· Watch hunger and be careful not to overeat as your appetite will likely be higher.

Interval Training
Keeps body guessing, burns fat efficiently

Protein
· Protein generally takes longer to digest, meaning you are burning more calories while your body is breaking it down.
· Try to eat some protein at every meal (it doesn't have to be a steak or chicken breast; it could be something like peanut butter on toast for breakfast) and at snack time (cottage cheese instead of pretzels), and you will crank up your thermic metabolism by as much as one-third during the day.

Calcium
· Studies have shown that calcium boosts basal metabolism, and it can aid in fat-burning by making your body prefer fat as fuel.
· Calcium in foods is preferable to calcium from supplements, but there is no added benefit from getting more than the recommended daily allowance.
· The RDA for calcium is 1,200 milligrams a day, or four 1-cup servings of milk.

Fiber
· Just like protein, high-fiber foods increase the thermic effect because they take longer to digest, which means you burn more calories in the process.
· Healthy, high-fiber foods to eat throughout the day include beans, fresh fruits and vegetables, and whole-grain breads.

Green Tea
· Unlike black tea (the tea-bag kind) and other teas, green tea contains a phytochemical called ECGC that researchers say can boost your basal metabolism. (Note: The action of ECGC seems to work best when it's in brewed green tea, not in pill form.)
· Green tea also contains less caffeine than coffee, so you're less likely to get jittery.

Eating Every 3-4 hours
Keeps blood sugar even and insulin spikes down.

Sleep
Regulates hormones and aids in repair of tissues.

Water Water Water
Dehydration can slow down your thermic metabolism (your stomach needs water to digest food) and also cause fatigue, which will definitely hamper your activity metabolism.

Spring Specials

Happy Spring!
I just love this time of year- even more so than New Year’s it surrounds us with a feeling of renewal and fresh starts. Keep your eye out for all the goldfinches around- they are an amazing bright yellow and the males have a beautiful song.

In honor of spring I am offering a series of special personal training packages tailored to your specific training goals and budget!

Neck and Back Strengthener
Target these common spots of weakness from too much time at the desk, computer, car, or bike. Learn a sequence of exercise just right for you to improve posture and strengthen these critical muscles.

Core Workout
Already active with a workout routine but want to focus in on your core to improve strength, posture, or confidence? You will love this workout designed to strengthen the most important muscles in your body.

Mature Adult Workout
Designed for those over 65 and looking to improve strength, balance and mobility. Perfect for those looking to maintain health and strength and can easily be tailored to support individuals with low-bone density, Parkinson’s, or other health concerns.

Kidfit
A fast and fun 30 minute workout for the client 16 and under who would like to become more active or improve sports performance.

Fast Full Body
A fantastic opportunity for those new to a strength training program or with schedules too busy to commit to 60 minute sessions. We will address each major muscle group quickly and efficiently and get you back on your way.

Each workout is a fast and efficient 30 minutes and affordably priced at six sessions for only $55! The sessions expire six weeks after purchase and appointments at this price are only available Monday-Friday. Medical release may be necessary for some clients prior to beginning a program together.

Any questions? Just let me know how I can help!

What does a mommy look like?

So today I was cleaning out my bookmarks on my computer (my own special version of spring cleaning) and came across a website I had not looked at for a long time; http://theshapeofamother.com/. I love this site, not only because it was so well designed, but because it is such a great representation of how different all of our bodies are. Some women come out of pregnancy and childbirth relatively unscathed, others have very saggy tummies and flat boobies, while still others work their asses off (kudos to inspirational T.C.) to return to hot mama status.
I remember being in full fledged mourning after Teddy was born because I had developed an apron of fat where my round but cute tummy had been before conception. Made worse by post partum depression from hell and a terrible time with breastfeeding, I felt like I had transformed overnight into a frumpy mother and I missed being cute and sexy. I was just getting my mojo back two years later when Jackson (who has never believe in barriers of ANY kind) snuck his way into our lives and I came out with a bunch of stretchmarks and DD breasts. Not sign of my cute round bootie in sight.
Four years later I am hitting some kind of equilibrium finally. Me and my body have been through a whole lot the last seven years and I would love to stop the cycle of self-criticism coupled with neglect. Can I be sexy? Is there time? I feel o-l-d. I see brands of jeans and clothing that I don't even recognize (apparently they are not carried at Target). I LIKE wearing yoga pants everyday. I LIKE granny panties better than wedgies. But I also like my husband very much, and I while he loves me how I am, I would love to see the fire back in his eyes once and a while.
*sigh*
The Madonna complex seems to have transformed itself into a whole housing development for me. Anyone have the gate code so I can get out of here?

Intersting editorial from Spark People...

cut from http://www.dailyspark.com/blog.asp?post=confession_i_may_not_be_perfect_but_im_still_fit_healthy

What do you think?

I have had positive reinforcement for not being a size 4, but have also had snide comments made about me at the gym by members, co-workers, and even supervisors. She makes some interesting points! I am strong with decent cardiovascular fitness, but the weight I am at now is not a healthy one. Am I role model for not being perfect, or only when I have lost the weight (again)? I think there is a benefit in the struggle, but its not like I can wear a banner than says hey- be nice to me I have eaten through a major illness, severe depression, and injury. It is hard having your weakness strapped to your outside.

Do you Tweet or Twitter?

I was skeptical at first but really enjoy the brevity.
Follow me on Twitter (http://www.twitter.com/) for (near) daily updates on fitness and wellness.
Just search for ScottPT.
You can set up your account so that updates are sent to your Twitter account, email, or phone.

Become a Fan of Scott Personal Training on Facebook

If you enjoy keeping in touch with people and causes you care about on Facebook, become a fan of Scott Personal Training!

Weights for Your Waist-and Your Heart

From readersdigest.com 3/09
Weights for Your Waist-and Your Heart
Give your running shoes a rest:
Adding strength training to your exercise routine looks like the best way to slash fat and strengthens the heart. In a new study, one group of volunteers walked or jogged five times a week, while another replaced two workouts with strength sessions (three sets of each resistance move.) Those who strength-trained did 20 percent less aerobic exercise-yet performed 7 percent better on tests of maximum aerobic capacity. They also lost 2 percent of their body fat: the volunteers who simply walked or jogged lost none.
Strength training increases muscle mass. Which burns fat faster-and the pudge it melted was mostly the heart-risky abdominal kind. What this means: if you add some basic strength training, you can ease up on the cardio yet wind up more fit-and your body will look better too!

How to form new habits

Here is a link to a great article on forming new habits from one of my favorite blogs- Zen Habits (www.zenhabits.net).

http://zenhabits.net/2009/01/two-simple-ways-to-form-new-habits-without-really-trying/

Youth Fitness Classes & parties for your preschool, playgroup, or home

I would like to personally reccomend a great company SOLEY focused on youth fitness in San Diego County called Stretch n Grow. My son's attend her classes adn they are awesome! The perfect balance of education, fun, and exercise!

Visit their website at http://www.stretch-n-growsandiego.com/

Classes I am teaching...

I just wanted to let everyone know about the classes I will be teaching on a regular basis at the Cameron Family YMCA in Santee. For more info check out www.eastcounty.ymca.org.

Monday
8am Super Sneakers
9am Water Exercise

Wednesday
9am Sweat and Sculpt

Making changes in your life? Check out this book!

I don't know anyone who isn't considering changing their bodies or habits as we become more concious of our behaviors and actions.A great book, although geared towards women men would find interesting thoughts as well, is "Fit from Within; 101 Simple Secrets to Change Your Body and Your Life-Starting Today and Lasting Forever" by Victoria Moran. I know some of you have experienced this great book already, and I reccomend that everyone check it out. It is available at the library and there are numerous copies available on Half.com.
The book is formatted similar to a daily meditation book with several topics pertaining to health and wellness and addresses, self-image, spirituality, healthy eating and drinking (including soda and coffee!), and relationships. I particularily love the way she addresses self-acceptance as seeing ourselves as we truely are, and that we are worth living a healthy lifestyle, not ignoring harmful habits.Always room to grow.... check it out.

A Farmers’ Market is coming to Lakeside starting January 15!

Fresh fruits and vegetables!
Local fine arts and crafts!
California native plants!

Beginning January 15 on Every Thursday from 2:00 – 6:00 at
Lindo Lake County Park, 9841 Vine St., Lakeside 92040.

There is still space for vendors at the new Lakeside Farmers’ Market.

If you are an artisan or grow fresh produce and are interested in selling at
the farmers’ market please contact Casey Anderson at the San Diego
County Farm Bureau today!
Call (760) 745-3023, fax (760) 489-6348 or
email casey@sdfarmbureau.org.

Tips for 2009

I recieved this from a very good friend today and wanted to share it:

40 Tips for Better Life - 2009

1. Take a 10-30 minute walk every day. And while you walk, smile. It is the ultimate anti-depressant.
2. Sit in silence for at least 10 minutes each day.
3. Buy a DVR and tape your late night shows and get more sleep.
4. When you wake up in the morning complete the following statement, My purpose is to __________ today.
5. Live with the 3 E's -- Energy, Enthusiasm, and Empathy.
6. Play more games and read more books than you did in 2008.
7. Make time to practice meditation, and prayer. They provide us with daily fuel for our busy lives.
8. Spend time with people over the age of 70 and under the age of 6.9. Dream more while you are awake.10. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
11. Drink green tea and plenty of water. Eat blueberries, wild Alaskan salmon, broccoli, almonds and walnuts.
12. Try to make at least three people smile each day.
13. Clear clutter from your house, your car, your desk and let new and flowing energy into your life.
14. Don't waste your precious energy on gossip, OR issues of the past, negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
15. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
16. Eat breakfast like a king, lunch like a prince and dinner like a college kid with a maxed out charge card.
17. Smile and laugh more. It will k keep the NEGATIVE BLUES away.
18. Life isn't fair, but it's still good.
19. Life is too short to waste time hating anyone.
20. Don't take yourself so seriously. No one else does.
21. You don't have to win every argument. Agree to disagree.
22. Make peace with your past so it won't spoil the present.
23. Don't compare your life to others. You have no idea what their journey is all about.
24. No one is in charge of your happiness except you.
25. Frame every so-called disaster with these words: In five years, will this matter?
26. Forgive everyone for everything.
27. What other people think of you is none of your business.
28. REMEMBER GOD (or the universe depending on your belief) heals everything.
29. However good or bad a situation is, it will change.
30. Your job won't take care of you when you are sick. Your friends will. Stay in touch.3
1. Get rid of anything that isn't useful, beautiful or joyful.
32. Envy is a waste of time. You already have all you need.
33. The best is yet to come.
34. No matter how you feel, get up, dress up and show up.
35. Do the right thing!
36. Call your friends often. (Or email them to death!!!)
37. Each night before you go to bed complete the following statements: I am thankful for __________. Today I accomplished _________.
38. Remember that you are too blessed to be stressed.
39. Enjoy the ride. Remember this is not Disney World and you certainly don't want a fast pass. You only have one ride through life so make the most of it and enjoy the ride.
40. Judge your success by what you had to give up in order to get it.

Welcome to the New Year!

Welcome to 2009 and all the hope and promise it holds! Lets resolve to ditch the idea of resolutions and make this year the one where we turn down the volume on the "shoulds" and the "goods" and "bads" and turn up the volume on our inner voices and guidance. As your trainer I hope to provide a community that supports your well-being and accepts you for who and where you are. There are lots of fun changes on the table so check back often for training and community building opportunities.

“Be the change you want to see in the world.”
Mahatma Gandhi