traci trainer

Random Thoughts

2012-01-27T12:56:00.005-06:00

Random thoughts and a little self check in for a Friday afternoon. How is everyone doing on their January goals? I am doing great on my January goals. OK... I have had to push that restart button a few times but I am working on training, doing bootcamps, spending quality time with my 2 year old, building friendships, working out and blah blah blah. I am half way through my SUPERCOACH book for my monthly read. I am busily processing, crafting, and pulling my dreams into a concrete state with my coach Lisa Dominisse at http://claritycafe.com. I look forward to sharing the final product and announcing some exciting happenings coming in February. In addition, I'll craft a how-to for you to join me on the journey. I have started my online better blogging class with brittbravo.com (i am feeling a bit overwhelmed but excited) and I am working on learning a bit of photography each weekend. YES I am still in the "studying the manual" stages of this....but I am learning. I am having fun but I can tell when I need to take a bit of time to breath. When I am running on empty it seems like I start to focus on the wrong things. The negative around me seems to be all I see, hear and feel, regardless of what's actually going on around me. There's what happens, and there's what we think about what happens. And what makes this important is that decisions, feelings, and actions in life will be based on our thoughts, not the objective facts. There is nothing really good or bad, but it is our thinking that makes it good or bad. The world is what you think it is. Here is a little exercise for your mind today from my Supercoach book I am reading to help you better understand.

1. Get a piece of paper and a pen.

2. Now take 30 seconds to look around you and make a list of everything you can see that's green. Do this before moving on to step 3.

3. When you have completed your list, put down your pen. As soon as you finish reading this sentence, close your eyes and make a list of everything around you that is brown.

NOW, if you actually took the minute or so it takes to do this experiment, you will have had a direct experience of the effect what you hold in your mind has on what you experience in the world. If you're still a bit befuddled, all you need to remember is this: YOU WILL ALWAYS TEND TO SEE WHATEVER IT IS YOU'RE LOOKING FOR.

Interesting exercise isn't it? I feel blessed because I have such a LOVE for fitness and helping others that this is a REALLY fun and fulfilling thing for me. Don’t get me wrong – I love having time with my family, I can't wait to get home every night or wake up on Sunday with Jaylen yelling "MAMA I POOPED." BUT I need to realize when my schedule becomes lopsided, I become drained and need a little TIME OUT to get back in tune and change my thought pattern. I need time to remember that I will always tend to see whatever it is I am looking for positive or negative. A little tune up time is in order. I’m truly enjoying this time in my life. I hope everyone reading can say that about their lives. We all deserve to be happy and enjoying LIFE! But remember to take a time out and re align your thinking, re energize your soul and get a little more balanced in your life so you can see that what you are looking for is right in front of you!
xoxoxo

Workout Wednesday

2012-01-25T15:02:00.002-06:00

It is time for the mid week workout! Hope your week is going well!

30 run ups right leg- up up down down onto a step or stairs
30 run ups left leg
30 power jacks- big jumping jack out and land in a squat on the in
30 toe touch sit ups
30 alternating front lunges
30 jump squats
30 = 10 tricep pushups 10 regular pushups 10 downward dog pushups

repeat

follow this with 30 min of your favorite cardio!

Monday motivation:)

2012-01-23T11:49:00.001-06:00

Cravings are going to occur to you. So here's the rule of thumb about eating, or about investing in the stock market, or about anything else: If the impulse comes from a joyous thought that feels good, follow it. If the impulse comes from an uncomfortable thought that felt bad, don't follow it.
--- Abraham

This Week on the Menu

2012-01-22T07:23:00.004-06:00

Butternut squash-is called a power food because of all the health benefits. No offense to zucchini, but the health benefits far out weight the benefits of the other members of the gourd family (which includes pumpkin, melon, and cucumber), butternut squash is technically a fruit because it contains seeds.

picture taken from one of my favorite blogs

http://cleaneatingchelsey.com/

Health Benefits

Low in fat, butternut squash delivers an ample dose of dietary fiber, making it an exceptionally heart-friendly choice. It provides significant amounts of potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems. The color signals an abundance of powerhouse nutrients known as carotenoids, shown to protect against heart disease. In particular, the gourd boasts very high levels of beta-carotene (which your body automatically converts to vitamin A), identified as a deterrent against breast cancer and age-related macular degeneration, as well as a supporter of healthy lung development in fetuses and newborns. What's more, with only a 1-cup serving, you get nearly half the recommended daily dose of antioxidant-rich vitamin C.
As if this weren't enough, butternut squash may have anti-inflammatory effects because of its high antioxidant content. Incorporating more of this hearty winter staple into your diet could help reduce risk of inflammation-related disorders such as rheumatoid arthritis and asthma.

I buy the package of already cut up nice little bite size pieces from the store. I spray the pan and bake. Jaylen eats them like little french fries or even cold and crisp, not cooked. I used the cut up package for the soup recipe. It was different, a sweet zip for soup. But I liked it and I need to try it again before deciding. Let me know your thoughts.

Slow Cooker Butternut Squash and Apple Soup
Makes: 8 cups Difficulty: Easy Prep Time: 15 minutes Cook Time: 6 hours Total Time: 6 hours and 15 minutes
3 pound butternut squash
2 granny smith apples, peeled and diced
1 medium yellow onion, diced
2 cloves garlic, minced
4 cups vegetable broth
1 cup water
salt and pepper to taste
nutmeg and cinnamon to taste
Directions: Begin by peeling your butternut squash with a vegetable peeler. Once peeled, cut into 1 inch chunks and place in a slow cooker. Next, peel and dice your apples – toss them in the slow cooker along with the diced onion and minced garlic cloves. Add your vegetable broth and water. Cover and heat on low for 6 hours. When 6 hours have passed, transfer your soup to a blender and puree until smooth. Season with salt, pepper, cinnamon, and nutmeg to taste.

Weekend Workout

2012-01-20T07:41:00.003-06:00

Happy Friday! What is on your weekend wish list? A book? A movie? Time with family?
Simplicity?Check out this blog post I follow. A reminder that LESS IS BEST! Reflect this weekend and of course workout:) http://zenhabits.net/how-to-live-a-better-life-with-less/

Weekend Workout
5 min walk
5 run
5 walking lunges
5 jump rope
4 walk

4 min walk
4 run
4 walking lunges
4 jump rope

repeat 3min
repeat 2 min
repeat 1 min

Workout Wednesday!

2012-01-18T16:16:00.002-06:00

Here is your workout for the day! Do a plank for 20 seconds. Rest for 10 seconds. Repeat 8x.

Have fun!

Sunday's This Week On the Menu

2012-01-15T07:52:00.002-06:00

Happy Sunday! I am getting my week on the menu planned.
Smoothies - with almond, milk, banana and a dash of vanilla.
Pineapple Citrus smoothies. (All from our e-cookbook)
Salmon, broccoli and baked sweet potatoes.
Chicken Enchiladas with lots of fresh vegetables.
Cheesy Butternut Bake with almonds and Raisins pg 43 of e-cookbook.
Clean eating magazine's Thai Chicken Tacos (recipe on previous post)

I am trying to learn one new recipe a week. I would like to get to a point where I can whip up
recipes that are healthy and as easy as opening a box of macaroni and cheese. My confession: I don't like to cook. I think it is because it requires me to focus and not multitask. To slow down and really focus on what I am doing. I make this a goal over and over, but my idea of a perfect day usually does not involve cooking. I love the taste of a clean eating recipe. I love the way I feel both mentally and physically after eating a new healthy clean recipe. I love knowing that what I am eating is helping me thrive. But following the recipe and taking the little extra time to cook isn't particularly fun for me. I cook for the health of my family and for my own health. I will even put out a new recipe on John's night so he can figure it out, as he follows the directions perfectly even on that macaroni and cheese box. My point: Thank goodness fresh food doesn't require any special talent and you don't have to be a kitchen ninja to be able to feed yourself well on a daily basis.

Dr. Oz Belly Blasting Soup

2012-01-11T11:39:00.003-06:00

This is so filling and so yum yum! Perfect on clean eating AND on detox!
1 can fire roasted tomatoes with medium chillies
1 can of chick peas
2 chopped garlic cloves
2 cups vegetable broth
2 tbsp chili powder
1/4 cup lime juice
1/2 cup chopped cilantro

On the Menu

2012-01-08T08:47:00.002-06:00

I love cooking asparagus this way. Season with olive oil a little salt and pepper and Parmesan cheese. Bake on 350 for 10-15 minutes. Enjoy!

Tips for Staying Motivated

2012-01-06T14:22:00.003-06:00

How are the new year goals going? Here are some tips to stay motivated when the New Year Hype starts to wear off.

1. Surround yourself with a community of goal setters or like minded people. Join a gym, get a buddy system going, join a bootcamp, find an online community. This helps you to talk about your goals with people everyday that are working towards the same thing. It helps bring about day to day activity to bring action towards the goal.

2. Pick one or two goals to focus on and break down the steps to the overall goal. Don't set so many big goals without an action plan or you will feel overwhelmed and become immobile. Make the steps attainable so you feel empowered and not defeated. For example. Step one could be making the call to find out more information on fitness class or trainer. Step two could be setting up the appointment Etc. Your overall goal is to lose 10 lbs.

3. Remember you are responsible for your attitude and the energy you put out. You decide your reactions and you have choices. Having a clear picture of what you want helps you to keep your attitude and energy in check instead of focusing on things that you do not want. Put it in writing. Put it in pictures. Put it where you can see what it is you are wanting everyday.

4. Have a reward or purpose that drives you.

5. Put your goal out there. Something happens when you share your goals. It keeps you accountable. Put it on facebook, talk about it, keep them in the front of your mind.

6. Be kind to yourself if you get off track. Don't beat yourself up if you fall off the wagon. Just be sure to get back on.

7. Commit and Decide that this is what you are going to do.

A new Year a New you!

2012-01-02T15:28:00.002-06:00

Happy New Year! My head is swarming with new ideas, motivation, goals for myself and programs at the studio. I have hired a coach, signed up for an online better blogging class and got my new digital high tech camera. I am overwhelmed and excited. I don't know what to do first or where to start! Do you feel this way? Remember to focus on one thing for 21 days until it becomes a habit. Set your goals in small steps so when you reach the first step you feel empowered instead of defeated. I suggest the first step is to decide exactly what it is that you want. Sometimes that is a hard question and this could take awhile to get a clear picture of what you want. Today for your first day of goal setting and working toward those resolutions just simply get a clear picture. Start a new journal, get a canvas, or get on www.pinterest.com and create a visual of what you want. I am doing this in each category of what I would like to accomplish for 2012. Let's take for example my Health Vision board. Check it out on pinterest! I have a journal at home with one of my goals as being a better blogger. I have pictures of what I want my blog to be about and what I want to accomplish. I have pictures of the target market I am going trying to attract. Visual goals are powerful! Start here today and get a clear picture of what health or success looks like to you! Please share pictures with me on facebook or the blog and I will too!!

2012-01-01T07:01:00.000-06:00

Small Steps

2011-12-28T10:30:00.004-06:00

It is about small steps and planning to meet your goals! I am doing this TODAY! I will have skim cheese, broccoli, carrots, olives, fruit, greek yogurt and almond or natural peanut butter in my snack tray!

To do list!

2011-12-28T10:22:00.003-06:00

I love doing year end review and goals for the new year! It is time to make changes and new beginnings! Time to declutter your home, purge your closet, and get people and things off your schedule that no longer serve you. John and I do highlights of each month from the previous year. It is fun to see what we have accomplished and what our 2 year old has accomplished over the last year. Then we set goals and intentions for each month for 2012. This year I am adding visual mapping and some creativity into my goal planning and intentions. Pintrest is my new addiction to help with this goal. It is great to SEE what inspires you.

Who do you want to be in 2012? What values do you want to explore this year?

on the 12th day of Christmas my trainer gave to me!

2011-12-23T11:33:00.003-06:00

Last workout and you made it through the 12 days of fitness!! Keep repeating the workouts and you will be ready to jump start the New Year! Happy Healthy Holidays!

1 min jumping jacks arms only to shoulder height
1 min squats
10 jump squats
1 min jumping jacks full arms
1 min alternating front lunges
5 jump squats
1 min wall sits (sit against the wall in a low squat and hold)
1 min jumping jacks punching arms up and down overhead
5 jump squats
1 min alternating side lunges
5 jump squats
1 min alternating reverse lunges
1 min full jacks
5 jump squats

on the 11th day of Christmas my trainer gave to me...

2011-12-22T16:44:00.003-06:00

A short 10 min time saving workout! We are all busy busy right now but MOVE your body! Even 10 min is better than nada! Get your 10 min of workout in!!

2 min jump rope
2 min jumping jacks
2 burpies
2 lateral jumps - fast side to side
2 plank

* repeat 3-4 rounds if you have the time!

on the 10th workout of Christmas my trainer gave to me...

2011-12-21T15:12:00.002-06:00

Don't stop until your HOT!

10 star jumps
10 pushups
2 one arm pushups right
2 one arm pushups left (see if you can do this! Challenge yourself and try something new)
20 full sit ups
10 tricep pushups
20 jump lunges
50 jumping jacks
2 min jump rope

repeat 4 rounds! How fast can you get 4 rounds done?!

On the 9th day of Christmas....

2011-12-20T15:12:00.002-06:00

my trainer gave to me:
1 bear crawl
2 inchworm with pushups
3 floppy blurpies
4 jump knee tucks
5 dive bomber pushups
and one mile run

Bootcamps 2012

2011-12-19T13:49:00.003-06:00

Jump in and start your 2012 with new workouts! Here is what is on the agenda for January at the Studio - More teacher training! New equipment, new workouts, boxing, CROSS FIT in February! Tabata workouts, an E-cookbook to make your diet easy, telecasts, new changes to studio classes, newsletter, blog online workouts, e-courses and new FIT assessments!!!
MORE for 2012. It is exciting!
Bootcamps below and more to be posted March 1st. Email or facebook me to get registered. Watch for changes on the web site. http://www.yourwellnessjourney.com/

Bootcamp I
5:30P Tuesday & Thursday
Jan 5th-February 9th
Make up date Febr 14 Tuesday 5:30P

Bootcamp II
6A Monday & Thursday
Jan 9th - Febr 13th
Make up date Febr 16th Thursday 6A

Bootcamp III
6:45P Monday & 7:30A Saturday
Febr 6th- March 10th
Make up March 17th Saturday 7:30A

Bootcamp IV
5:30P Tuesday & Thursday
Febr 28th-April 3rd
Make up April 5th Thursday 5:30P

ON THE 8TH DAY.....

2011-12-19T10:25:00.002-06:00

OF CHRISTMAS MY TRAINER GAVE TO ME....
This is a fun cardio workout. The time goes by with the shorter increments. You can make it more intense by adding inclines or changing your speeds on the runs. New runners this is a great workout for you to start adding time on your runs and see how long you are able to run. And for some of us it is just a nice easy way to get 30-60 minutes of cardio done.
5-4-3-2-1 workout
5 min run 5 min walk
4 min run 4 min walk
3 min run 3 min walk
2 min run 2 min walk
1 min run 1 min walk
Repeat to get an hour of cardio!

On the 7th day of Christmas My trainer gave to me...

2011-12-18T08:04:00.000-06:00

a happy new rear! It is a leg and butt workout today! Enjoy!

1 mile run or walk

one min alternating front lunges

one min alternating rear lunges

one min prisoner squats-hands behind head

one min lateral side stepping squats - 30 sec each direction

1 mile run or walk

45 sec alternating front lunges

45 sec alternating rear lunges

45 sec prisoner squats

45 sec lateral side stepping squats

On the 6th Day of Christmas my trainer gave to me...

2011-12-17T11:07:00.002-06:00

Grab a pair of dumbells for today!
12-15 reps

Hammer curls
Tricep dips on bench
5 jump squats drop 2 pushups repeat
lateral raises drop and do 2 pushups
long jump drop and do 2 tricep pushups repeat 6x
overhead press
upright row with a plie squat
bench press
sissy squat (stand with heels up on the weights and squat) 30x
bicep curls
bent over row
one min plank on elbows
one min plank straight arm
45 sec right arm elbow side plank
45 sec left arm elbow side plank

Your Website

2011-12-17T08:21:00.000-06:00

Hi, I was hoping you would give me just twelve minutes of your time to talk to you about your website. I am showing businesses like yours how they stack up against their competition, with a no obligation in depth analysis of their site.

I pride myself in understanding how search engines work, and can break it down to a simple science for you. If you give me an opportunity, I can show you how your site is currently stacking up against your competition and how you could be on top _ getting all the traffic your business deserves.

I am doing this at no cost. If by the end of twelve minutes you do not want my help, at least I will know you are making an educated decision and will remember my name when you are ready.

Please let me know the best way to reach you and any comments you want me to consider before I do my research.

I look forward to earning your business,

Amber

Best Rank SEO | Outreach Department | San Diego, CA 92109

If you never want to hear from me again, just reply with REMOVE in the subject.

On the 5th day of Christmas my trainer gave to me...

2011-12-16T13:22:00.002-06:00

1 minute of plank
2 minutes of jump rope
3 minutes of jumping jacks
4 power jacks
5 side kicks on each side
6 burpee jumps
7 tricep pushups
8 V sit crunches
9 Mountain climbers
10 Jacks and Jabs
11 long jumps into a squat
12 squat and kicks

Day 4 of the 12 workouts of Christmas!

2011-12-15T06:35:00.002-06:00

“Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless.”-Jamie Paolinetti

Ladders today!

10-9-8-7-6-5-4-3-2-1

Pushups - Do 10 regular pushups, then do 10 against the wall. Repeat 9. Repeat 8. All the way down to 1. Push against the wall! Make resistance this is not your rest!

Sit ups - Do 10 full sit ups, then do 10 crunches. Repeat 9. Repeat 8. All the way down to 1.

Squats - Do 10 full squats, then HOLD for 10 counts. Repeat 9. Repeat 8.
All the way down to 1.

Jumping Jacks with Squat Jumps. Do 10 jumping jacks, then 10 jump squats. Repeat 9. Repeat 8. All the way down to 1.

Have fun with workout 4!

Day 3 of the 12 workouts of Christmas!

2011-12-14T11:28:00.003-06:00

How are the workouts going everyone! It is rainy here today and that can intensify the mood... of feeling behind on to-do-lists, Christmas shopping, house work and many more projects, yet lacking the energy and motivation to get things done, especially a workout! Motivation is an interesting thing, sometimes we are filled with energy and sometimes it is hard to do our normal everyday tasks. Remember life throws us some curve balls and just learn to go with the flow. Your to-do-lists continue to grow, and the house cleaning will be there tomorrow. Learn to ride the energy of emotion and take care of yourself. These short bursts of workouts will help you feel motivated and have energy. Make a few minutes for yourself today.

Workout 3
Run or walk a mile
NEXT
Do the 4 exercises in a row 20 sec hard then 10 sec rest. Keep repeating until you do everything 4 times.
1. Pushups with a knee touch - do one pushup then bring your knee up to your hand. Keep alternating.
2. Skater plyos - Jump like you are skating side-to-side. Try to get high and far in between.
3. Running man crosses -Opposite knee to elbow. The foot doesn't touch down in between.
4. High knee running in place.
* repeat if you want to :)

Workout 2 on the 12 workouts of Christmas

2011-12-13T10:37:00.003-06:00

Some of you have seen it before! Do one round or do 10 rounds... or see how many rounds you get in 10 min! Let me know how you do!

10 burpies
10 jump squats
10 toe touches (abs)
10 pushups
10 tricep dips
10 jump tucks
10 jump lunges
10 high plank jax

12 workouts of Christmas!

2011-12-12T15:03:00.002-06:00

Don't wait until January to workout and take care of yourself! Bring in the new year healthy!
Workout one:

3-5 min of jump rope
100 jumping jacks
100 sit ups
10 burpies
10 floppy burpies
10 pushups - arms wide
10 tricep pushups-elbows in close
100 alternating walking lunges
Repeat

Always warm up and cool down! Listen to your body and remember to always consult your physician before starting a workout program! If you do not know what one of the exercises are GOOGLE you tube or shoot me an email! If you are a beginner exerciser start with less reps and make it your goal to make it through the entire workout!

ENJOY!

Enjoy this Holiday Drink!

2011-12-07T15:56:00.000-06:00

Spiced Pumpkin Chai
Did you know that pumpkin is one of the best foods for you!? It is considered one of the top 10 super foods. Nourishing and seasonal foods like pumpkin and nutmeg soothe the nervous system and help us stay warm. The yummy beverage has a ton of beta-carotene. The nutrient is what makes pumpkins and carrots orange. Beta-carotene encourages healing, rejuvenation and regeneration of tissue in our bodies. It also purifies the blood and soothes the eyes. The spices added to the drink lighten up the heaviness the pumpkin brings to the table and stimulates circulation. Enjoy!

1/2 c pumpkin canned or fresh
1 1/4 c almond milk-add More or less for desired thickness
1/8 t nutmeg
1/4 t ginger (dried)
1/8 t ground cloves
1/4 t cinnamon
2 T honey - more or less for desired taste
1 1/16 t sea salt

1. If you are using fresh pumpkin, bake the pumpkin at 350 degrees for one hour. Chop. Mix the pumpkin with the rest of the ingredients in a blender. Puree. Pour mixture into a saucepan and bring to a boil. Turn off the heat and serve it warm.
2. If you are using canned pumpkin, combine all ingredients into a saucepan and bring to a boil. Stir frequently, and serve it warm.

Staying in the moment...

2011-12-04T06:49:00.003-06:00

The Present Moment. Learning to keep our attention in the present moment, by paying attention to our feelings, allows us to live at peak efficiency and without the distraction of negative thinking. The present moment is were we find happiness and inner peace. Choose happiness by staying in the moment. Focus your awareness of each moment as you go through your daily routine. It heightens your enjoyment of everyday activity if you keep your concentration on each activity. Be aware of everything around you and feel yourself being fully connected to each moment. Consciously choosing to be fully aware and present in each moment makes each experience meaningful and profound. It is easy to go through your everyday tasks distracted and unaware especially if it is something we don't really want to be doing. Instead if you fully engage in each task you are doing and each person you come into contact with you will find more meaning, more enjoyment and fulfillment in everything you do. Try allowing yourself to become more fully engaged in each moment today.

E-Cookbook is HERE!

2011-12-04T06:48:00.001-06:00

Bootcamp for Abs!

2011-09-05T16:55:00.004-05:00

We are excited to add a new class at the studio starting this Wednesday at 5! Core Extreme - a bootcamp class for your abdominals from 5-5:30p.m. The class will be held twice a week on Monday and Wednesday from 5-5:30. If you are going to register come a litte early and get signed up. We will do abdominal measurements and body fat tests.

You can sign up for a punch card or just pay by class. The cost is $7.42 for each class or pay a monthly membership $48.15 and get spin, weights, yoga, pilates reformer, equipment use and more. You get to decide which is the best option for you!

We all want to target our core area. You can't spot reduce so we will be advicing on overall fat loss and the benefits will be loss of inches off your waist and a stronger stomach and lower back. We will be hosting Ab lab educational segments with the class on diet recommendations and interval training.

We will be using various equipment, bosu, sand bags, weights, tubes, pilates reformer and more.

Come when you can! Even if you can only make it to 15 min of the class it will be worthwhile.
email me if you have any questions at tracitrainer@hotmail.com

Good bye muffin top hello skinny jeans! See you Wednesday!

Check it out! One more month to launch our e-cookbook!

2011-08-30T14:36:00.000-05:00

Brainy Breakfast

2011-08-24T12:19:00.002-05:00

Some foods help the brain function better and some foods drag down brain performance. Be smart and eat foods that will make you smart. Feed these foods to your kids too before sending them off to school! An ideal breakfast contains a balance of complex carbohydrates and protein.

Try this
Zucchini Pancakes
2 cups shredded zucchini
2 eggs
4 tbsp whole wheat flour
1 tsp baking powder
dash of sea salt
2 tbsp sunflower or sesame seeds

Stir ingredients together until mixed. Pour the batter onto a preheated griddle. Before flipping the pancake sprinkle on the sunflower or sesame seeds. Top with fresh fruit and enjoy with a glass of almond milk!

Replenish through Rest and Relaxation

2011-08-19T14:31:00.002-05:00

Replenishing through rest and relaxation is something I struggle with. It is hard for me to take down time. I usually wait until it is too late and I crash physically or emotionally. I am trying to listen to my body, spirit and emotions before I get to the breaking point and take a bit of me time.

We all have demands on our time and energy and giving ourselves permission sometimes is often difficult. One of he best ways we can befriend ourselves is to make sure we listen to our body, emotions and spirit. Give ourselves the rest and nourishment we need. It would be easy if we could see a red light with low fuel going off in our body like it does in our car. We need to learn to listen for that red light that we are not seeing and hear the message and not ignore it.

Being a good friend to ourselves means hearing that empty-tank message. In order to feel loving and be able to give energy we need to give ourselves permission to replenish. Making a list of activities and places that relax you is a great place to start. Do nothing, nap, read, watch a movie, take a walk, play in the park with your children. It takes courage to not let the demands of others interfere with our special time. We need to all learn to take some time each day to rest and relax in our own way. Only we know when it is time to fill up our tank. Remind yourselves -I DESERVE REST AND RELAXATION. I TAKE TIME TO REPLENISH MY ENERGY THROUGH REST. I AM BETTER ABLE TO LOVE MYSELF AND OTHERS WHEN I AM RESTED AND REPLENISHED.

I give you and myself permission to Replenish yourself this weekend!

Success in Seconds

2011-08-17T15:43:00.002-05:00

Release Tension.
Inhale and deeply shrug your shoulders up to your ears. Hold. Release and drop as you exhale. Repeat three times.

List the Good.
Write down everything you appreciate in your life. Give gratidue daily.

Be a Connector.
Refer a friend or client to someone who offers them a product or service they need. Take them to a workout class with you. Loan them one of your favorite books.

xoxo

Develop a healthy self-image

2011-08-15T14:33:00.002-05:00

You can't consistently perform in a manner inconsistent with the way you see yourself. I believe your mind will complete whatever picture you put in it. The first step is to create a healthy picture of yourself and what you think you deserve. You have to see yourself and see what you think you deserve. You have to see yourself as as the successful person you are choosing to be. When you learn to see yourself as a success, you will begin to talk, dress, walk and act like a success.

High Plank

2011-08-11T13:31:00.002-05:00

Try this exercise today! Feet close. Shoulders and wrists in a line. Butt down. Hold for one minute. Repeat with feet wide and one arm behind your back for 30 seconds. Repeat on the other side. Hello Core!

Prep Pictures for Launch of P.I.N.K.

2011-07-25T13:14:00.002-05:00

Sunday Recipe

2011-07-24T10:09:00.002-05:00

Happy Sunday. Here is a recipe we tried from clean eating magazine. Enjoy!

Ginger Soy Chicken and Edamame Stir Fry with Cashews.

Ingredients:

1/2 cup low-sodium chicken broth

1/4 cup low-sodium soy sauce

3 tbsp unsalted almond or cashew butter

1 tbsp grated fresh ginger

2 tsp raw honey

1 tsp dry mustard

1 tbsp safflower oil, divided

1 lb boneless skinless chicken breast cut into 1 inch pieces

3 cloves garlic, minced

1 medium red bell pepper, cut into 1-inch chunks (about 1 cup)

2/3 cup unsalted raw cashews

1 cup frozen shelled edamame, thawed

4 green onions, cut into 2 inch lengths

1 1/2 cups cooked brown rice, optional

1. Prepare sauce: in a medium bowl, whisk broth with soy sauce, almond butter, ginger honey and mustard. Set aside.

2. In a large nonstick wok or skillet on medium-high, heat 1/2 tbsp oil. Add chicken and garlic and cook until chicken is browned and cooked through, about 3 minutes. Transfer to a small bowl; heat remaining 1/2 tbsp oil in wok. Add pepper, cashews, and edamame and cook for 3 minutes.

3. Return chicken to wok. Add onions and sauce. Bring to a boil on medium-high then reduce heat to medium-low and cook until thickened, about 2 minutes. Serve stir-fry over rice if desired.

P.I.N.K.

2011-07-15T11:59:00.000-05:00

Enjoy Summer

2011-07-10T18:58:00.002-05:00

Learn to enjoy summer, that wonderful warm time when everything is in full bloom. Summer isn't foerever, so don't ruin it by fussing. Immerse yourself in the good times, the fullness of summertime.

Enjoy the sun, the warmth, the play. The good time. Each moment of our lives is important. Grab your sun tan lotion and go bask in the sun. Tomorrow's lessons will take care of themselves.....

Try this easy summer healthy reciepe.

Roasted broccoli and tomato salad

Broccoli

cherry tomatoes

spinach

feta cheese

olive oil

place broccoli flowerettes and cherry tomatoes on baking sheet, drizle with 1/4cup olive oil, sea salt and pepper.

Bake 20-25 minutes at 400 degrees. Add to fresh spnach. Drizzle with a little olive oil and top with a bit of feta cheese.

xoxo

YOU HAVE CHOICES!

2011-07-02T15:00:00.002-05:00

Regardless of where you are now, you have the ability to make some easy, comfortable changes that will produce a longer, better life for you. Your behaviors are the direct result of your beliefs and your subconscious programming. So, what you choose to eat is based on your subconscious programming, your belief systems. Whether you choose to exercise or choose not to exercise is based on how you feel about exercise, whether you associate something positive with exercise or something negative with exercise. This is true of all your behaviour choices. For now be aware that the reason you have not been successful with healthy choices is not due to any weakness you have. You lacked the knowledge and skills you needed to break the universal laws of belief system and behaviour change to expect a good result. Understand and accept the fact that you were born with all the innate ability you require to live a long, healthy and happy life.

Dr. James Chestnut The Wellness Prevention Paradigm

Here Is the Skinny

2011-06-30T12:44:00.005-05:00

A high carb diet can be disastrous to your health. Here is why: High carb diets are bad because overeating carbohydrate foods can prevent a higher percentage of fats from being used for energy, which leads to an increase in fat storage.

Eating fat does not make you fat. Carbohydrates and sugar make you fat. Some fats are absolutely required for health others are detrimental. Some heal. Some kill. Your body has a limited capacity to store excess carbohydrates but it can easily convert those excess carbohydrates into excess body fat. Too much of these types of foods then converts to fat.

When you eat too much bread, pasta, grains, or processed products your body is essentially sending a hormonal message via insulin to your body that says " STORE FAT PLEASE."

Choose lean proteins, vegetables, nuts and healthy fat foods in your diet.

That's the skinny.
xoxo

This Week on the Menu

2011-06-26T14:16:00.002-05:00

I have a new computer service and a new computer so I am back online! I am working on a bootcamp cookbook and workout book for bootcamp so please share recipes!

Detox diet today for me!
Hot green tea and Old Mill hot cereal (it is a fruit not a grain) with almond milk and blueberries for breakfast.
Snack almond butter and apple slices. A bottle of Smart water!
Lunch black beans, veggies with balsamic vinegar and a chicken breast.
Dinner will be salmon and my spicy veggie salad with tomatoes, green peppers, cucumbers and purple onions.

Workout for the day.
A stroll with dog, baby and fiance with a nice little stop for a snack from the Mulberry tree.

One small action everyday can lead to a healthier you!
xo

Launch of P.I.N.K Girls Bootcamp

2011-06-20T15:30:00.003-05:00

Parade Day!

New Bootcamp Dates!

2011-06-14T15:13:00.002-05:00

Camp XL
July 7th to August 11th
Tuesday 5:30pm & Thursday 5:30 pm
Make up date August 16th 5:30 pm

Camp XLI
July 25th to August 29th
Monday 6:45pm & Saturday 10am
Make up date Saturday 10 am Sept 3rd

Camp XLII
August 10th to September 14th
Wednesday 6:45 pm & Saturday 7:30 am
Make up date Sept 17th 7:30 am

Camp XLIII
August 23rd to September 27th
Tuesday 5:30 pm & Thursday 5:30 pm
Make up date Sept 29th 5:30 pm

Camp XLIV
August 1st to September 5th
Monday 6am & Wednesday 6 am
Make up date Sept 7th 6am

Balance

2011-05-21T15:17:00.004-05:00

I ran across this question on a blog I follow. The question is how do you handle running your business while juggling a family? What challenges do you face? And to capture a day in your life and share a tip or two.

I love this because it made me evaluate as I set new goals for the month of August. This has made me really think and it is interesting to see what people have written. I seem to struggle with this every few weeks as it seems I am a bit of a workaholic. It would be easier if i didn't love my job or have the best clients ever. I think there is always the question of am i doing my best? Am I doing the right thing? Am I doing enough? It is hard to find a good balance. I am always learning and struggling with this. I can tell when I get off balance by my mood, my eating, or running down my body. I need to watch for warning signs before I get to this point.

It all comes down to a few things for me. Being forgiving of yourself. Learning to be in the moment and Self care. Self care is not a luxury anymore but it is vital to one's health. Taking time to ground. Maybe your grounding ritual is a pedicure, Yoga, Bootcamp class, or reading a good book or losing yourself in a movie. Carve out time or time takes over. Create habits and rituals. I make lists and plans, from personal goals to food menus. I am learning to be in the moment. I watch podcasts and read blogs to grow and stay motivated. I am a life time learner and self help junkie. I make time with family and my 20 month old helps me be in the moment, (He is not into multitasking!) What do you do to balance?

xoxo

2011-05-18T13:22:00.005-05:00

I found this from a blog and coach I follow. I am using it in my yoga class tonight!
A simple practice to ground yourself in gratitude and generosity.

Take a deep breath in and say to yourself, "Yes."

As you breathe out say to yourself, "Thank you." Repeat as you inhale and exhale two more times.

What a cool and quick way to ground yourself, huh?

Always Have A Plan

2011-05-14T12:54:00.004-05:00

We get into trouble when there is nothing healthy to eat at home. When we are too tired or get too busy to put the effort into cooking or even deciding what to cook for that matter. That is why we need a plan. And the bonus is that you can whack alot of calories by creating a menu and having a meal plan.
It doesn't mean being rigid about your meals it means being prepared for the week. I set aside one hour a week every Sunday to map out my meal plan. I get all the ingredients I need for the week. I put the plan on the refrigerator with page numbers of the recipes. I make it a goal to try one new recipe a week and of course I have a free day usually involving pizza and wine.
Planning is an important step in changing habits and overall health. What is your meal plan for the week?

This week on the menu

2011-05-02T14:29:00.002-05:00

Wow! Have I been off track! I just finished the Lincoln half marathon with a fun group of friends! I guess I thought i could eat what i wanted while running so much. lol Time to get on track!
This week on the menu:
BBQ chicken (a previous post)
Quinoa spaghetti with veggies and turkey burger
Chicken, black bean and veggie enchiladas
Tuna patties and asparagus

xo

Kid's Favorite Banana Bread

2011-04-18T13:41:00.002-05:00

Ingredients 4 ripe bananas 3/4 cup flour or whole wheat flour 1/2 cup Power Flour Power Flour: Although wheat-based flours are the standard in the baking world, many other flours can be used. Some flours work better than others in baking. Power Flour is made of a combination of flours, to optimize nutrition and effectiveness. ingredients 1/4 cup brown rice flour 1/3 amaranth flour 1/4 cup spelt flour (if not gluten intolerant) 1/4 cup kamut flour (if not gluten intolerant) 1/4 cup barley flour (if not gluten intolerant) 1/4 unbleached wheat flour ( if not gluten intolerant) To prepare mix all together in an airtight container and store in the refrigerator. xxxx 1/2 tsp baking soda 1/4 baking powder 1/2 tsp sea salt 1 tsp ground cinnamon 1 tsp vanilla 2 large egg whites 1/4 cup agave nectar 1/4 safflower oil 1/2 cup sweet carrot puree 1/4 unsweetened applesauce to prepare: 1. Preheat oven to 350 degrees. Prepare to loaf pans with cooking spray. 2. In medium size bowl combine all dry ingredients. Set aside. 3. In another bowl mash the bananas until soft. Combine all wet ingredients with the bananas. Add to dry ingredients and stir until mixture is lumpy but barely blended. 4. Pour batter into pans. Bake for 50-55 minutes or until cracked and golden brown on top. This is from The Eat-Clean Diet for Family & Kids cookbook! Enjoy!

READ READ READ

2011-04-13T14:26:00.004-05:00

I read this today on one of my favorite blogs, The Simple Luxurious Life and I wanted to share. " By choosing to be an avid reader, following through and finishing the books you choose to enjoy, you strengthen the muscle of self-discipline. Choosing to take the time to finish a book seems like a simple thing to do, but with the busy lives so many people lead, the decision to slow down and focus on one thing at a time is harder than it seems." I love to read but I love buying books more than reading them! And as you can see it is so fun that my 15 month old is loving books! He says "READ READ READ." I am going to finish one book a month!

What are you reading? xoxo

This Week On the Menu

2011-04-10T20:30:00.004-05:00

I have been very inconsistent on my blog but I am back in the game and back on the eating journey! This recipe made by my Mister. He even made it look like the picture as shown above lol! The recipe: Broiled Flank Steak, taken from no other than the Clean Eating Magazine September/October 2010 issue. ingredients: 1 c brown rice 1 large cucumber, peeled 2 large carrots, peeled 1 small napa cabbage sliced thin 4 scallions, sliced thin 1 tbsp low sodium soy sauce 1/4 cup rice wine vinegar 1 tsp seasame oil 1 tsp raw honey 1 lb flank steak, trimmed of any fat 1/4 tsp sea salt 1/4 tsp fresh ground black pepper instructions: one: Combine rice and 2 cups water in a medium pot over medium high heat. Bring to a boil then reduce heat to low so liquid is at a bare simmer. Cover pot and simmer for 50 minutes. Remove from heat and keep covered for 10 minutes before serving. two: Meanwhile, prepare salad and steak: Make cucumber and carrot ribbons by running a vegetable peeler across the length of each. In a large glass bowl, toss ribbons with cabbage and scallions. In a small bowl, whisk together soy sauce, vinegar, oil and honey. Pour vinaigrette over vegetables and toss well. Push salad down into bowl and over tightly with plastic wrap and a lid. Refrigerate salad to marinate until ready to serve, at least 30 minutes. (Salad can also be made covered and refrigerated up to one day ahead.) three: About 20 minutes before serving, preheat broiler or oven set to broil. Season steak with salt and pepper and place on a broiler pan. Broil for 5 minutes per side for medium doneness then let rest for 5 minutes before slicing very thin against the grain. four: Toss salad well and pile onto 4 pates. Serve sliced stead on top of salad with a rice side. enjoy! I enjoyed it even more when someone else made it! xo

ABS

2011-03-23T15:22:00.002-05:00

I get asked questions often regarding training your abdominals "How do I get rid of my belly fat?" "Can I do sit ups everyday?" "When I work my abs, I never feel it in my lower abs?"
Answers
If you are not doing a clean diet and are not doing cardio you will not get rid of belly fat.
Your abs are like any other muscle group and they build in recovery. Don't do sit ups everyday.
Keep in mind that there is no such thing as "upper" and "lower" abs. It is all one muscle. You can't train just a portion of your bicep. The whole muscle is working
when you do sit ups or planks.

Spicy Tuna Melts

2011-03-21T17:41:00.002-05:00

I LOVE THESE.. taken of course from CLEAN EATING March 2011

Ingredients:
8 oz pouched low-sodium tuna or canned low-sodium water-pakced tuna, drained
1/3 cup nonfat plain Greek-style yogurt
1 rip celery, diced
2 green onions, thinly sliced
1 tbs fresh lime juice
1/2 tsp each chile powder and gound cumin
pinch cayenne pepper
sea salt and ground black pepper to taste
4 slices whole-grain bread, lightly toasted
1 cup shredded low-fat mozzarella cheddar cheese

one: Preheat oven to 400 degrees
two: In a medium bowl, combine tuna, yogurt, celery, onions, lime juice, chile powder, cumin and cayenne. Season with salt and black pepper.
three: Place bread on a baking sheet and spread tuna salad evenly. Top each with 1/4 cup cheese. Bake in oven for 4-6 minutes, until cheese is melted and bubbling and tuna is warm. Serve immediately.

New May Bootcamp dates 2011

2011-03-16T13:02:00.001-05:00

1218 north ash
North platte

BOOTCAMP
XXXV
May 10th-June 14th
Tuesday 5:30pm & Thursday 5:30 pm

BOOTCAMP
XXXVI
May 11th-June 15th
Wednesday 6:45pm & Saturday 7:30 am

BOOTCAMP
XXXVII
May 16th –June 20th
Monday 6am & Wednesday 6am

BOOTCAMP
XXXVIII
May 28th – June 29th
Monday 6:45pm & Saturday 10 am

*make up dates will be posted when your bootamp begins

White Chicken Chili

2011-03-13T13:07:00.003-05:00

Thanks MIKE for a great recipe! I am trying it this week ON THE MENU!

White Chicken Chili Recipe
2-3/4 lb pkg.,
3 ct, split chicken breast with bone
2/3 c chopped onion (1 small to med onion)
3 c boiling water with 3 t chicken bouillon or 3 cubes 2 T bottled minced garlic (I used 2 t)
1 t ground cumin
1 t ground oregano
1 t salt
2 T lemon juice Dash of hot sauce
2 cans great northern beans, drained
1 can shoe peg corn, drained (I couldn't find shoe peg, which is a very sweet white corn, I found a can of white corn and used it and I didn't drain it.)

Place chicken in crock pot; add all ingredients in crock pot except beans and corn. Cook on low for 6-8 hours (until meet falls off of bone) Remove chicken and debone, discard bone and skin, shred chicken and return to crock pot. Add beans and corn. Cook for 30 minutes more.

A few Ways To avoid The Winter FUNK

2011-03-09T07:03:00.002-06:00

This Time of Year we are ready for spring!

Besides exercise, eating a healthy diet, getting some sun and good sleep here are a few other ways to avoid the winter blues.

Stay hydrated.
Believe it or not, people are more susceptible to dehydration in cold weather, and even mild dehydration over prolonged periods of time can affect our health. Studies have shown that the human body reacts differently when exposed to cold, decreasing levels of certain fluid-regulating hormones. The result: We simply do not feel as thirsty. Drink more water! Drink early. Drink often. And get creative. Adding some lemon to water will improve its flavor and add important vitamins. Lastly, try warming it up in some hot apple cider or decaffeinated tea.

Start reading.
Reading is a great way to avoid the winter funk! Reading offers a great escape from reality, letting you take your mind off the cold. It's time to read that old classic that has been on your to-do list for decades. Go to your local library or your bookstore, talk to a friend for suggestions or get online and do a little research. Don't just go out and pick any old book blindly. Doing a little background work will keep you reading longer.

Embrace the Season.
Instead of always avoiding the cold and the snow—look for the best that it has to offer! Take up a winter sport like ice skating, snowboarding, hockey, or even sledding! Enjoy these opportunities while they last—after all, they’re only here a few months per year. Staying active will boost your energy. Seeing winter in a positive light, with all the fun activities that it has to offer, will keep your spirits high.

Act on your Resolutions.
A recent study from the CDC showed a strong link between healthy behaviors and depression. Women who exhibited healthy behaviors (like exercising, not smoking, etc.) had less sad and depressed days than those whose behaviors were less than healthy. Although researchers studied women, the results are likely similar in men.

A Healthy chicken Salad

2011-03-06T15:44:00.003-06:00

This week on the menu is BUFFALO CHICKEN SALAD from March 2011 Clean Eating.

1 lb boneless, skinless chicken breasts
olive oil cooking spray
1 tsp smoked paprika
1 tsp chile powder
1/8 tsp sea salt
1/2 sweet onion, chopped about 1/2 cup
1/2 cup nonfat plain Greek yogurt
5 tbsp low fat buttermilk
1 to 1 1/2 tbsp all natural hot sauce
1 head romaine lettuce chopped
1 head red leaf lettuce, thick spines removed chopped
1 yellow bell pepper thinly sliced
1 pint grape tomatoes, halved
1 cup peeled and shredded carrots
2 oz blue cheese, crumbled about 1/2 cup

one: preheat broiler to high. Place chicken on a baking sheet coated with cooking spray. Lightly mist chicken with cooking spray and sprinkle evenly on both sides with paprika, chile powder and salt. Broil 6 to 8 inches from heat until center of chicken is no longer pink, about 6 minutes per side. Transfer chicken to a cutting board and let rest for 3-5 minutes before cutting into bite-size chunks.

two: In a blender, puree onion, yogurt, buttermilk and 1 tbsp hot sauce. Taste and add remaining hot sauce if you want more hot! Divide romaine amd red leaf lettuces among 4 plates and top with bell pepper, tomatoes, carrots and chicken, dividing each evenly. Serve yogurt mixture on the side or drizzle evenly over each plate. Sprinkle with blue cheese and serve immediately.

ENJOY YOUR HEALTHY WEEK!

Fish this Week!

2011-02-28T16:06:00.003-06:00

I am a bit behind on my weekly menu!
On the menu for this week 2 fish recipes by request!

Baked Tilapia
1 tsp lemon pepper
1 g dill weed
1/4 tsp or one packet of spicy mustard
1 dash seasoned salt
1 tbsp light mayonnaise
4 oz talapia fillet

1. Rinse fish with cold water and sprinkle with a dash of seasoned salt.
2. combine mayo, lemon pepper, and small squirt of spicy mustard, and sprinkle of dill weed.
3. Bake at 425 degrees for 8-10 minutes until fish flakes easily with a fork.

My Boyfriend made this and found this recipe! YUMMY!

SALMON FILLETS
orange glazed salmon
3 tbsp. cajun seasoning
1 tsp. brown sugar
1/4 tsp. sea salt
4 salmon fillets
2 tbsp. vegetable or olive oil
1/4 cup orange marmalade
1 tbsp. lime juice

combine cajun seasoning, sugar and salt in a small bowl. Rub over all surfaces of salmon.
Saute fillets in oil in a large non stick skillet over medium-high heat for 3-4 minutes. Turn and saute an additional 2-3 minutes.
Blend marmalade and lime juice, swirl in skillet until melted. Carefully turn fish to glaze on all sides. The salmon is done when it begins to flake.
Serve with lime wedges.

Eat your Greens!

2011-02-20T15:39:00.003-06:00

I have shared this recipe before because I LOVE IT! It helps me get in so many servings of my vegetables when I have this in my fridge.

Fire and Ice Tomatoes

6 tomatoes, quartered
1 red onion, sliced
1 green pepper, sliced
1 cucumber, sliced
3/4 c. vinegar
3/4 c. water
1 1/2 tsp. celery salt
1/ tsp. cayenne pepper
1 2/3 tsp. sugar
1 1/2 tsp. mustard seed
1 tsp. sea salt
1/8 tsp pepper.

Place Vegetables in a deep bowl. boil last 8 ingredients for 1 min. Pour over
vegetables. chill 8 hours.

YUM YUM as my Grandma Robinson used to say.

Workout for the Weekend!

2011-02-18T15:34:00.002-06:00

Want a quick intense workout for the weekend?

Warm up 5-10 minutes

Sprint 45 seconds to breathless

Recover with a slow walk for 1:15

Repeat 4-6 times

Cool down

Change Is In The Air

2011-02-14T14:45:00.002-06:00

There's something special about this time of year that gets to me every time. It's the sense that change is in the air. That, more than usual, the possibility to really accomplish something new is right before us. Our feelings can act like messengers, telling us what we are sometimes unable to see for ourselves. They hint at what to do: - Figure out how to make changes. - Decide when to act. - Know the right pace to make improvements. Sometimes the hardest part is to listen to those voices. Really listen -- as in, do what they suggest. Do what you know is right: "Assemble the know-how" "Start moving forward" "Take one step at a time" Making a better life for yourself is all about replacing bad situations with good ones.

On the Menu

2011-02-13T20:38:00.004-06:00

I am glad I have made a commitment to post my journey of clean eating and a new recipe on the blog every Sunday for this exact reason - I AM STRUGGLING and this
keeps me committed!

I have to stick with it! Making a plan and trying something new. I want to get some
of these recipes down so it is as easy as making a grilled cheese, although i can burn that sometimes too. Always working towards clean eating!

This week on the menu is a bit of the last two weeks meals and the LOADED BOWL. Taken from my favorite - Clean Eating Magazine Oct 2010. This can be a side salad or a complete dinner. I am going to use brown rice this time and maybe swap it for quinoa next time. You can also add in chunks of chicken for more protein after an intense workout.

Ingredients:
3 cups quinoa or brown rice rinsed and drained
1 can black beans rinsed and drained or 2 cups of cooked black beans
1 pint cherry or grape tomatoes, halved
1 cup cilantro
2 avocados, pitted and peeled
fresh lemon juice to prevent avocado from browning
Add sea salt and ground black pepper to taste
juice 4 limes
zest 1 lime

Dressing:
1/4 cup EVOO
1/4 cup white vinegar
2 or 3 cloves garlic, minced
sea salt and black pepper to taste

Instructions:
one: prepare quinoa or brown rice according to package and set aside.
two: in large mixing bowl, add beans, tomatoes and cilantro tossing to combine.
three: dice avocados, drizzle with lemon juice and set aside in fridge.
four: add all dressing ingredients to a food processor or mini chopper. Pulse until garlic is blending and dressing appears creamy. Set aside in fridge.
five: fluff quinoa or rice with a fork and add bean mixture. Season with salt and pepper and lime juice. Serve in bowls, topped with avocado and drizzled with dressing, dividing evenly. If desired, garnish with a few more springs of cilantro.

There you have it!
Now off to savor a soak in the tub, a glass of vino and a pre Valentine's Day cookie!
Muah!
xo

Self Care

2011-02-10T11:51:00.001-06:00

Self-Care Tips

On the journey to wholeness and learning to love and respect yourself, it important to take good care of yourself. The bottom line includes a daily routine of getting proper rest, eating healthy food, and movement that suits your personality. Add to this taking good care of your body, your teeth, hair, skin. It is nourishing to choose colors that you like for your clothing and home furnishings. Next, you need stimulation to be personally challenged to grow and have interest in life. You also need people with whom to be close emotionally and with whom to share your journey. You need things to do that bring you pleasure and fun. Finally, you need a way to connect to yourself, such as daily meditation and contemplation.

A well nourished self meets life filled up. You have more energy to participate and give, to meet your challenges, and to do the inner work and self-healing required to have high self-esteem, good relationships, and enjoyment of your life.

Suzanne E. Harrill, LPC, LMFT, Author, Counselor, Teacher

This Week On the Menu

2011-02-06T13:42:00.002-06:00

This week on the menu I am doing two new recipes.
My bf made this first one and it was delicious!

Grilled Antipasto Platter from Clean Eating magazine Sept/Oct 2010
Ingredients:
1/4 cup olive oil
1/4 cup fresh lemon juice
1 tsp Dijon mustard
1/2 tsp raw honey
1 clove garlic minced
1 tsp dried basil
1 tsp dried oregano
zest of lemon juice
2-4 oz boneless, skinless chicken breasts
1/2 lb medium raw shrimp peeled and deveined, tail on
1 medium zucchini sliced into rounds
1/2 lb asparagus trimmed
olive oil cooking spray
1 large red bell pepper
4 cups mixed greens like baby romaine
sea salad and ground black pepper
12 whole Kalamata olives optional

one: in a small bowl, whisk together oil, lemon juice, Dijon, honey garlic basil, oregano and lemon zest. Reserve 1/4 cup dressing and set aside. Brush remaining dressing over chicken, shrimp, zucchini and asparagus.

two: Set grill to high heat about 350 to 325 and lightly coat with cooking spray. Grill bell pepper, rotating until evenly charred on all sides and soft. Transfer charred pepper to a glass dish, cover and let steam for 10-12 minutes.

three: grill chicken over medium heat for 5 minutes per side, shrimp for 2-3 minutes per side, and zucchini and asparagus for 5-7 minutes or until tender. Transfer chicken, shrimp and vegetables to a large platter and keep warm.

four: divide greens evenly among 4 plates. Thinly slice chicken and arrange on each plate, dividing evenly. Remove steam and seeds of bell pepper and thinly slice. Divide bell pepper shrimp and vegetables evenly among plates. Drizzle with 1/4 cup reserved dressing, season with salt and pepper, and garnish with olives, if desired. Alternatively, you can plate all antipasto ingredients on a large platter for family sharing.

option: rather than grilling you can roast vegetables in your oven at 350 to 400 degrees for 20-30 minutes. The chicken can be baked at 350 degrees for 20-30 minutes and the shrimp broiled at about 450 degrees for 5-7 minutes turning to cook evenly.

I am also doing another slow cooker chicken recipe for the week.
3lbs skinned thighs
28oz crushed tomatoes or I used chunks of tomatoes
2 tsp minced garlic
1 can chicken broth low sodium
Add in onions and one whole green pepper cut into strips
8 oz mushrooms
brown chicken and mix in olive oil before putting in the crock pot.
cook about 7 hours
Serve over rice or whole wheat noodles.

Good luck on your clean eating and planning this week!
xoxo

Friday Fit Training Tips

2011-02-03T14:18:00.003-06:00

The Mayo Clinic recommends 30 to 60 minutes of cardiovascular exercise a day. This can help control and lose weight, prevent heart disease, build strength and increase fitness. With so many choices, many people wonder which exercises burn the most calories. Below is a listing of the top exercises and the amount of calories burned in 1 hour by an average 160-lb. person (people who weigh less will burn fewer calories and those who weigh more will burn more).

Running
Running is the best exercise you can do to burn the most calories. If you are running at an 8 mph pace (7 1/2-minute miles), you can burn 986 calories in 1 hour. If you add hills or sprints, you can burn even more calories.

Rollerblading
While rollerblading became popular in the 1980s, it still ranks among the highest calorie burners. A 1-hour session can burn 913 calories.

Tae Kwon Do
This is a total body workout, building cardiovascular fitness, flexibility, movement, coordination and muscular strength. A 1-hour session burns 730 calories.

Jump Rope
Many people jumped rope as a kid, but incorporating it into your regular fitness routine can burn 730 calories in 1 hour. I have read that jump roping double time is like running 3 miles at a moderate pace.

Stair Climber
If you have enough resistance on the machine, using a stair climber can burn 657 calories in 1 hour, as well as build your lower-body strength.

Jogging
While running fast burns more calories, a slower jog at a 5 mph pace (12-minute miles) can still burn 584 calories in an hour. Long, slow runs are great for burning fat, too.

Basketball and Football
A friendly game with friends can burn up to 584 calories an hour. Exercising with friends tends to make the time go by faster and motivate you to work harder, too.

Swimming
Swimming is a great total body workout because it uses nearly all muscles in the body. Virtually all strokes will increase your cardio and muscular fitness, while burning up to 511 calories an hour. It's also non-impact, so it's safe and effective for your joints.

A Dose Of Inspiration

2011-02-02T06:55:00.002-06:00

I encourage you to take time to nurture yourself with infusions of mindful self care and ongoing self study as referred to in yoga - svadyaya. Below are a few of my favorite tips taken from my favorite mentor, writer and yogini - Kimberly Wilson.
www.hiptranquilchick.com

1. Begin and end each day with reflection. Take time at the start of your day to get thoughts out of your head and onto paper. This mini brain dump can do wonders to relieve pent up cares and concerns. Conclude your day with a wrap up on what you're proud of, what you'd like to do different next time, and anything that is weighing heavily.

2. Explore your dreams monthly. Are your daily actions moving in the direction of your dreams? If not, can you make some changes to do so? For example, is an ongoing goal to do a volunteer vacation in India? Begin by carving out time for online research, determining travel dates and tickets, and securing time off. Move daily in the direction of your dreams.

3. Practice mindfulness each day. Be fully present with the person in front of you (versus checking your iPhone for the latest tweet). Consciously walk to work - feel the ground beneath you. Notice your surroundings. Eat your meal slowly and deliberately (versus standing up or on-the-go). Join Todd and me for weekly Mindfulness Meditation classes.

4. Listen to your body. Notice how good it feels after a meal at Cafe Green (down the street from our Dupont Circle studio). Let it rest when you can tell it's begging for down time. Indulge in a massage or visit to an acupuncturist as a way to passively nurture it.

5. Savor a soak in the tub. This self-care act is a nightly one for me during winter months when even my bones feel cold. This, too, can be a practice of mindfulness. Surround yourself with candles, water with a mint sprig, and slip into a sacred bath. If you live in a full house with many beings, this may be your very special room of your own (highly encouraged by Virginia Woolf).

6. Sip your tea with gratitude. As the above quote by author Alexandra Stoddard reminds us, tea can have a powerful effect on our day. Mine always starts with Tazo Zen tea with a splash (ok, big splash) of agave nectar. Many stop mid-day to savor tea time. Can you, too, start a ritual at home or the office? How about after your yoga practice at Tranquil Space? Savor each sip and count this toward a very special mindfulness practice.

Meal planning time!

2011-01-30T08:51:00.002-06:00

This week on the menu:

Monday
Turkey burger and Quinoa with lots of vegetables added.

Tuesday
Slow-cooker chicken cassoulet
1 can navy, pinto or black beans, rinsed and well drained
4 boneless, skinless chicken breasts
sea salt and fresh ground black pepper
2 tbsp extra virgin olive oil
1 2/3 cups low sodium chicken stock
1 medium onion, peeled and chopped
4 celery stalks, trimmed and chopped
4 garlic cloves passed through a garlic press
3 large carrots, peeled and cut into chunks
1/4 cup basil
1 tsp thyme
2 Tbsp minced parsley

1. Spread half of the beans in the bottom of the slow-cooker.

2. Season poultry with pepper and sea salt. Heat olive oil over medium heat in a skillet. Brown the poultry on both sides in the skillet for about 5 minutes each side. Place the browned chicken on top of the beans in a slow cooker. Top with remaining beans and the chicken stock. Use water if you don't have chicken stock.

3. Saute the onions, celery, garlic, carrots and herbs using the same skillet. Spread this mixture over the ingredients in the crock pot. Cover and put on slow heat for several hours.

Serve with rice or Ezekiel bread

Wednesday
Salmon and asparagus

Thursday
slow-cooker chicken. Add salsa and serve with rice and a vegetable.

Friday
Turkey burger tacos on whole-wheat tortillas with low fat cheese and Greek yogurt as the sour cream.

Saturday
our free day~ Pizza!

Have a healthy week!

Mid Week Inspiration

2011-01-26T12:55:00.002-06:00

Every dream is rooted in vision. Without a clear vision, dreams cannot thrive. But often we are so mired in the details of everyday life that our visions get lost. You have to have specific goals on what you want. But in order to "feed" our vision, we must create space in our lives; we must clear our thoughts, cleanse our minds and detox our bodies.

Meal planning

2011-01-23T08:34:00.006-06:00

My Sunday morning meal planning for the week. The goal is always clean eating. Always the goal. Setting the goals and then assesssing the process. Improving your life one meal at a time. Always working towards improving my eating, my family's eating and my client's eating.

This week on the menu:
Baked oatmeal 2 cups old fashioned oats
2 cups low-fat skim milk
1/2 tsp vanilla
1/2 cup dried cranberries or fruit of your choice
1 large firm unpeeled apples
4 tbsp maple syrup

1. Preheat oven to 400 degrees F. Coat a 3 quart casserole dish with cooking spray.
2. Combine all ingredients in a large bowl. If you are preparing this the night before don't add the liquid ingredients such as milk and grated apple until morning.
3. Place mixture in a casserole dish. Bake uncovered for 45 minutes.
From The Eat-Clean Diet Cookbook.

AND....
Smoothie Recipe - Autumn Smoothie from wholesomebabyfoods.com
P.S. You don't have to be a baby to enjoy this healthy smoothie!
Pumpkin is one of the healthiest foods for you.

1/2 cup plain, vanilla or banana yogurt
1/2 cup milk
1/4 cup canned pumpkin
1/4 cup unsweetened applesauce
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
dash of ginger
1 frozen banana

Combine all ingredients together in a blender. Blend until smooth. Serve immediately.
Serves one grown-up and one baby.

Why do I cry in Yoga?

2011-01-12T12:41:00.002-06:00

I had this happen to a few of my clients so I thought I would post about it!

When we think of physical activity bringing someone to tears we usually feel like it's because of injury or hard exercises!

But sometimes exercise may release pent-up emotions. Especially in a mind-body class! We use our bodies to physically tense up against pain or negative experiences the mind has dealt us, so if you have the opportunity to relax that area, whatever has been held there can come to the surface. The body wants to complete the emotional experience. Hip openers like pigeon for example is a pose for releasing physical and emotional pain.

Sometimes mind-body exercise simply encourages you to contemplate life more. Alot of people cry in savashana. Emotions get stuck in our bodies. It is not just broken hearts or minds that get hurt but it can also surface in the body! Crying is a good stress reliever. So relax and let go!
xoxoxoxo

New Goal - TIME

2011-01-06T13:30:00.001-06:00

This is one of my MANY New Year’s Resolutions: Get a Grip on Time!
I ran across this article and i thought I would share!

By: Dan Rockwell
Psychology Today reports that fewer than 10% of us keep our New Year’s resolutions. So if despite your best intentions, you haven’t been able to manage your time effectively, chances are making resolutions won’t work.
It Comes Down to Priorities
The prerequisite to managing time is establishing priorities. Priorities point us to the things that must be done. Perhaps more important, priorities point out activities that are best left undone.

A person with priorities does what matters. A person without priorities does what is urgent. If you don’t have priorities, you’ll end up overbooked, overworked, and overwhelmed.

You create priorities by first asking what’s important to you and what’s important to your organization (values). Mission and vision explain how you and your organization matter—the difference you want to make. Once you clearly understand the big three, you’re ready to establish priorities.

Priorities should always be about people, never about processes, procedures, or possessions. They explain your impact on your organization, colleagues, family, friends, and the community at large. Once you understand and establish priorities you’re ready to effectively manage your time.

Eliminate, Delegate, Accelerate
Here’s the good news. Everything you need to know about getting a grip on time is contained in three simple words: eliminate, delegate, and accelerate.

•Eliminate: Stop unnecessary or low priority tasks
•Delegate: Assign tasks to others.
•Accelerate: Become more efficient.
Ten Time Management Tips for 2011:

1. You can’t manage time; you can only manage yourself. Time isn’t the problem. The key is learning to manage your behaviors, attitudes, focus, and energy. Again, quoting Goethe: “One always has time enough, if one will apply it well.”

2. Perfection is the enemy of progress. Here’s the truth: perfectionists get less done. Some tasks don’t need to be done perfectly; they just need to be done. For example, don’t write and rewrite an e-mail until it’s worded absolutely perfectly (unless it’s one of those policy, procedure, or all department e-mails). Just make sure you get your point across and use correct grammar and spelling.

3. Find your rhythm. Personally, I’m more productive if I have a few points of predictability during the week. Perhaps it’s lunch with a coach or turning off e-mail for an hour every afternoon. You can call this sustainable sameness or finding points of stability.

4. Work expands to the time allotted for it. Create smaller time segments. For example, do all meetings require an hour? Would others be disturbed if you began every meeting with the intent of ending it early? A surprising benefit of effective time management is reputation and relationship building: people will love you if you hold shorter meetings.

5. Remember “High Noon.” Once you list all of your tasks, determine to complete your top priorities by noon. Deadlines create urgency.

6. Do the dirty work first. Procrastinating drains your energy and distracts your mind. If there’s a task you dread doing, take a tip from Nike and “Just do it.” I guarantee you’ll notice that the things you’ve been putting off don’t take as long as you expected. An added benefit: accomplishing a task creates energy that helps you get more done.

7. Use the “just start” rule. Think of a long-term goal and set aside 15 minutes a day to work on accomplishing it. Just start it. You may end up working longer than 15 minutes, but even a short amount of time represents progress. As Henry Ford said, “Nothing is particularly hard if you divide it into small jobs.”

8. Make prioritized check lists. Here’s a tip on managing your growing to do list: Quickly organize and prioritize a list by dividing your paper into four quadrants. Write everything that must be done today in the upper left quadrant (Priority #1). In the upper right quadrant write items that should be done today (Priority #2). In the lower left write items that should be done soon (Priority #3). In the lower right quadrant list the lowest priority items (Priority #4).

The next time you add an item to your to-do list, place it in the appropriate quadrant. Kapow! You’re creating a prioritized list.

breath!

2010-12-29T20:54:00.000-06:00

Words i stole from my mentor "focus is on organizing and simplifying in preparation for the fully abundant year that lies ahead. here's to a few days at a slower pace tackling tasks we may not typically have time for and basking in being." ahhhhh hello 2011

Do you Want to Slow The Effects Of Aging?

2010-12-22T11:45:00.003-06:00

Do you want to slow the effects of aging?? AH.... YES! I just turned 40! Exercise is one of the most effective ways to fight aging. Regular workouts drastically reduce the loss of muscle and bone and improve circulation. Exercise may also help reduce inflammation and stave off age-related diseases. As if that's not enough, physical activity seems to have a protective effect against dementia, and may help improve memory and other cognitive functions. This little tip was nicely stated from Oprah magazine January 2011.

Lets scrap the excuses and get moving in 2011!
xox

Be Grateful

2010-12-14T21:21:00.002-06:00

Do NOT roll your eyes! Write down the things you're grateful for. It works! Focus on the good things in your life!

Check out this Website! Healthy ideas for family!

2010-12-12T09:41:00.003-06:00

I am making my menu for the week as it is the only way I stay on track eating healthy.
I am getting ideas from my favorite baby food website wholesomebabyfood.com, and I am sharing her blog post below. Another one of my favorite sources is Clean Eating magazine.
I will share my recipes and plan for the week. Without a plan, especially this time of the year it is to easy to not eat so well. Has anyone else noticed?

This is one of my constant goals, eat healthier and especially to feed my one year old healthy! Today I am making a specific list and plan to accomplish this goal!

Baby Finger Food
Nov 30, 2010 Fall, Finger Foods, holidays

So I can’t post a picture because, well to be honest, there was nothing to photograph once I was finished *sheepish grin* This is the trouble with some recipes, you just have to learn to control yourself and stop sampling because you may turn around and find your creation gone, poof, vanished straight into the belly of the creator!

I love sweet potato fries and have a great recipe on the Baby Finger Food page. Sometimes I make them savory (with curry powder or with chili powder and smoked paprika) and other times I make them sweet (with cinnamon, nutmeg maybe some ginger and a pinch of sugar). I’m guessing that many of you might not know that you can use a big ‘ole butternut squash to make “fires” with too! Yes, I tell you the truth, it can be done. Like sweet potato fries, these make GREAT finger foods for babies and are wonderful snacks or sides for toddlers and the rest of us too. Give these a try today (well tomorrow because it’s getting late in the evening here.)

Butternut Fries

Ingredients:
1 butternut squash – medium to large sized
spices as desired
extra virgin olive oil

Directions:
Preheat the oven to 400F degrees
Lightly coat a baking sheet with EVOO
Peel the butternut squash – I’m sorry, I know this can be a big pain in the bum but this is the only way to do this
Scoop out the seeds in the “round” end
Cut the butternut squash into discs about 1/2 inch thick (not down the middle of the length of the squash)
Cut the discs into strips
Place the strips on the baking sheet and sprinkle with the spices/herbs or your choosing
Bake for 15-20 minutes then turn over and bake for another 10 minutes or so; you want the “fries” to be a bit crisp but not too mushy. Keep a watch on them until you feel they are ready.

Enjoy!

Eating Well on A Budget

2010-12-06T07:14:00.001-06:00

Eating Well on a Budget.Client Share.by Jennie McCary, MS, RD, LD
.
The economic downturn and skyrocketing food prices have forced most Americans to rein in spending, in an effort to keep monthly food costs in check. Not planning meals and not creating a shopping list are two mistakes that cost shoppers more in the long run. Planning is essential to eating well, especially when dollars don’t go as far as they once did. A healthy diet is affordable with a little planning, smart shopping and basic cooking skills. As fitness professionals, we can offer some budget-friendly shopping strategies that will help our clients find ways to eat well on the cheap.

Meal-Planning Tips

•Check your fridge and cupboards to see what you already have on hand that you can use.
•Plan meals around the best weekly store specials. Stock up on sale items if space allows.
•Use coupons only for items you already buy.
•Get inspired by exploring one of the many online recipe finders, or check out a cookbook from the library.
•Add more meatless meals. Meat is the most expensive part of a meal.
•Use leftovers, to save time and money.
•Keep a running shopping list and jot down items when you run out. To make shopping easier, organize the list around your grocery store layout.
•Keep all your weekly meal plans. In no time, you’ll have a monthly menu cycle and a “go-to” list of quick meals.

Shop Smart

Use these tips to “work the store” to your advantage:

•Stick with an organized list.
•Eat first. Hungry shoppers overbuy and usually purchase prepared (less healthy) foods.
•Shop alone if possible. A partner and/or children tagging along can quickly stray from the list and increase the food bill. However, shopping with kids is a nice way to teach them smart shopping habits, so if they come along, set expectations before leaving the house.
•Get a grocery store loyalty card.
•Shop the perimeter to fill up on fruits and vegetables, protein and dairy.
•Look for bargains near the ends of aisles and on the upper and lower shelves. Cheaper, generic store brands are typically found on lower and upper shelves and have the same nutritional profile as name brands.
•Compare unit prices of different product sizes and brands. Unit prices are found on the shelf tags below the food items.
•Buy in bulk.
•Make your own single-serving snack packs from larger bags of food.

Preparing Food at Home

After shopping, dedicate a little time to organizing food at home.

•Divide large packages of raw meat into smaller meal portions.
•When you have time, brown meat and chicken, package them and freeze them for use in meals later.
•Clean and cut up vegetables for meals and snacks that will be eaten within a few days. Wait to wash others just before eating.
•Cook in batches, and freeze extras.
•Keep a frozen-food inventory so that unknown meals don’t get buried in the freezer.
•Toss food into a slow cooker in the morning so that dinner is ready when you get home.
•Use the plate method: fill half the plate with fruits and veggies, one-quarter with protein and one-quarter with whole grain.
•Cook with friends. Take turns hosting a small group to plan meals, share recipes and cook large batches of food. Package the meals for everyone to take home and freeze.

For more tips and a sample of a “7-Day Meal Planner,” refer to the article, “Eating Well on a Budget” by Jennie McCary in the online IDEA Library or in November-December 2010 IDEA Fitness Journal.

Bootcamp dates 2011

2010-12-01T22:06:00.003-06:00

Studio Bootcamps
Bootcamp XXIX
Jan 10th to February 14th 2011
Monday 6am Wednesdays 6am

Bootcamp XXX
January 11th to February 15th
Tuesdays 5:30pm Saturdays 7:30am

Bootcamp XXXI
January 17th to February 21st
Monday 6:45pm Wednesdays 6:45pm

Bootcamp XXXII
February 17th to March 24th
Thursdays 5:30pm Tuesdays 5:30pm

Bootcamp XXXIII
February 19th to March 26th
Wednesdays 6:45pm Saturdays 7:30am

Bootcamp XXXIV
March 5th to April 9th
Saturdays 11am Mondays 6:45pm

Sutherland Camps IV
January 8th to February 12th
7:30 am & Thursdays 6:30pm

Sutherland Camps V
March 5th to April 14th
7:30 am sat and Thursdays6:30pm

Brady Camps II
January 9th to Febuary 13th
Sundays 2:00pm and Wed 6:45pm

Brady Camp III
March 6th to April 10th
Sundays 2pm and Wed 6:45pm

Time to give Gratitude!

2010-11-17T21:01:00.001-06:00

Time to Give Thanks
Practicing your attitude of gratitude
This is from Jennifer Lee
the Website:
http://www.artizencoaching.com
Check her out she is awesome!

Whenever Thanksgiving rolls around, I love indulging in way much too much stuffing AND I love reflecting on all that I'm thankful for. Practicing an attitude of gratitude helps me appreciate all of the good stuff in my life. I'm actually a glass-half-empty person by nature, so I must consciously shift my perspective to find the good and to appreciate the things I often take for granted.

Right now I'm grateful for so many things. Here are just a handful: my uber-supportive hubby, colorful paints and making time for art, my amazing new business mentor, my Nurture Huddle, the gorgeous sunshine, my iPhone 4, the awesome Hipstamatic app and (my latest obsession) the Instagram app. And of course YOU, dear Traci!

Here are a few fill-in-the-blanks to help prompt your attitude of gratitude:
I'm grateful for...
My life would be dull if it weren't for...
The following people make my life richer...because they... (these could be people your personally know or people who simply inspire you)
I don't know what I'd do without...
I appreciate the following things about myself...
This year I've been blessed with...
I'd love to hear what you're thankful for!

Mexican Poblano Stuffed Peppers

2010-11-14T18:09:00.003-06:00

YUMMY and healthy dinner from Clean Eating mag!

1 cup cooked red beans, drained and rinsed
1 cup cooked long-grain brown rice
1/2 cup frozen whole kernel corn thawed
1 medium tomato diced
1 small zucchini, diced
1 clove garlic minced
1/8 tbsp onion, finely chopped
1/8 tsp ground Chile powder
1/2 cup packed cilantro leaves
1 tsp olive oil
1/8 tsp sea salt
1/8 ground black pepper
olive oil cooking spray
4 large poblano peppers or 4 large sweet green bell peppers
seeded and cut in half
8 tbsp shredded reduced-fat Mexican cheese blend
4 tbsp low-fat sour cream

one. preheat oven to 375 degrees F. In a large bowl, mix beans, rice, corn, tomato, zucchini, onion, garlic, Chile powder, cilantro, oil, salt and pepper .
Stuffing mixture can be prepared one day in advance and stored in refrigerator.

two. spray a large roasting pan with cooking spray. Mound 1/2 cup stuffing mixture into each poblano papper half and place in pan. Cover with aluminum foil and bake for 40 to 45 minutes. Uncover, sprinkle with cheese and bake for another 10 minutes.

three. to serve, top each stuffed pepper half with 1/2 tbsp cour cream. serve immediately.

Calories 242
fat 3 g
protein 12g

I needed this!

2010-11-07T20:57:00.002-06:00

I love this! Sometimes you get emails, calls, signs of exactly what you need! Here is one from my favorite daily emails that I get to keep me on track!

"If you wait until your body is completely dehydrated before you drink something or completely emaciated before you eat something, your body can get far out of balance. While it is possible to eventually bring your body back to a state of well-being—it is much easier to maintain a healthy physical balance than to recover it after losing it.

Most people never put themselves into the dramatic situation where they are without water or food to the point of doing damage to their physical bodies; however, it is not uncommon for people to deprive their bodies of something equally important: alignment with Source Energy.

In the same way that it is a good idea to drink when you feel the indication of thirst—and therefore maintain your Well-Being long before dehydration is experienced—it is equally important to change the thought and release resistance at the first indication of negative emotion. For while it is certainly possible to withstand negative emotion for long periods of time, it is not the optimal experience for the cells of your physical body.

When you learn to release resistance in the early, subtle stages, your physical body must thrive. Thriving is what is natural to you."

--- Abraham

This is 7 of 32 practical expanded quotes excerpted from Abraham’s new Getting into the Vortex Guided Meditation CD and User Guide that will be available everywhere on Nov. 15, 2010.

Living With a Clear Destination

2010-10-31T21:17:00.002-05:00

Living with a Clear Destination
what you can do now

Establish clarity of vision: Know where you are going.

Have the right cargo and passengers: Surround yourself with the right resources and team.

Have a finely tuned engine: Have good mental and physical health.

Make sure you have a full tank of gas: Have energy, enthusiasm and passion.

Establish a plan of navigation: have a game plan for your life.

Define your destination: Have goals and a source of purpose.

Have an unobstructed ability to use rearview mirrors: Keep our past and experiences in your mind, but don't let them define you.

Understand the needs of other drivers: Share the road.

From Andrew Sherman's Road Rules

The BUZZ at The studio!

2010-10-25T14:40:00.001-05:00

Hi!
There is a buzz of excitement going on at the Studio about a few things I would like to share!

FIRST of all I would like to promote the launch of our latest innovation EIRO supplement line! If you know me or have trained with me over the years you will know that I DO NOT BELIEVE IN SUPPLEMENTS!! UNTIL NOW!!! This is all natural! Protein drinks, probiotics, energy drinks flavored with Stevia and a fat burner! I am really excited about this. Clients are losing weight, we are not getting sick and muscle recovery and inflammation are being noticed!

If you want more information please send me an email or ask one of my trainers and we will get you more information and samples!

NEXT - Bootcamps for January will be Posted by Dec 1st! Watch your email
The blog and facebook!

NEXT – I just got back from some continuing education and have lots of great things to share from Las Vegas!

NEXT – Jeannie, Gretchen, Cinta and Jody have been working on their teacher training program for the last several months. Congrats to them for
Their hard work and enthusiasm towards the studio and YOU!

NEXT – I will also be launching a new program in January to keep you plugged in after bootcamps or if you just need a little extra motivation.
I will be doing monthly telecasts for $10. You call in and we do workouts,
Nutrition, goals, and personal growth chit chats! It is fun!

So there is the skinny!

Again email and stay plugged in -
www.traci-trainer.blogspot.com
www.tracitrainernp.ieiro.com
www.yourwellnessjourney.com
or find us on facebook under wellness journey or traci robinson!

Why Protein?

2010-10-17T11:06:00.002-05:00

One of the hot topics in the nutritional marketplace is Protein. Why protein? There are many benefits to Protein as most health professions and trainers are aware of!

Protein is needed to build and maintain muscles, repair muscle damage, maintain fluid and electrolyte balance, provide energy, boost the immune system and maintain hair, fingernails and skin.

Moving beyond conventional nutritional benefits and functionality is the discovery that Bioactive Proteins and Peptides derived from many food proteins have a positive impact on the health of cardiovascular, immune, nervous and gastrointestinal systems.

Bovine milk and eggs are the most important sources of Protein and Peptides in human diets. Whey Proteins have been proven to be an aid in the areas of satiety, weight management and energy. Whey Protein supplementation has also shown benefits in exercise performance and enhancement!

Try EIRO protein drink it is the best!

From my favorite OM website!

2010-10-10T07:18:00.001-05:00

Anxious Apprehension

A feeling of apprehension about future projects today could have you experiencing some anxiety. This is an opportunity to use that energy for the creation of something positive instead. By focusing your thoughts and energy on worries, you are assisting in their creation and draining energy from the possibility of a positive outcome. Each thought we have is like a building block in the field of infinite possibilities for the future. By channeling your energy into positive thinking today, you change the course of your future.

Positive thinking alone has a greater affect on reality when coupled with action. After going within to address your feelings of anxiety, you may be led to take positive steps to prevent or avoid the source of your worry. Once you’ve done all you can, you may find that worry is merely a habit that needs to be broken, and this situation offers you the chance to begin making that change. Apprehension is created by the mind, but we have the ability to act from our spiritual nature instead. By rising above our thoughts we can make the necessary changes. Connected to our center, we see the truth and put our trust in the universe, which allows us to release any worry and direct our energy into positive creation. Today you have the ability to change your experience as well as the outcome of your project by keeping your thoughts positive and taking action that supports them.

Drink Your Water

2010-10-03T15:32:00.000-05:00

Drink your water!
• Lack of water is the #1 trigger of daytime fatigue.
• Even mild dehydration will slow down one’s metabolism as much as 3%.
• One glass of water shuts down midnight hunger pangs for almost 1--% of the dieters studied in a U-Washington study.
• A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math and difficulty focusing on the computer screen or on a printed page.
• 75% of American are chronically dehydrated.
• In 37% of Americans, the thirst mechanism is so weak that is often mistaken for hunger.
• Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of suffers.
• Drinking 5 glasses of water daily decreases the risk of colon cancer by 45% plus it can slash the risk of breast cancer by 79% and one is 50% less likely to develop bladder cancer.

This makes me thirsty!
xo

Another Great Bootcamp food journal!

2010-10-02T05:17:00.001-05:00

oatmeal and raspberries - Yuk tasted terrible without sugar. (oh and nice comments)
almonds
tuna-egg-celery
apple
chicken breast-brown rice - asparagus

Thursday 9-30-10

eggs and apple
almonds
chk breast- lettuce - egg - vinegar/oil dressing
apple
chk breast- brown rice- asparagus
almonds

Friday 10/1/10

eggs and raspberries
walnuts
tuna-egg-lettuce salad with vinegar/oil dressing

Thank you Mary B!

TAKE ACTION

2010-09-26T20:14:00.000-05:00

Take action. Take a moment to note where your time and energy is focused. Reflect on where you want your time and energy to go. Explore ways to shift if reality doesn’t match your dreams. Set goals. Create action steps. Post reminders of your dreams where you will see them daily. Design a vision board.

More Food Ideas!

2010-09-17T14:36:00.001-05:00

Sweet Potato Fries

1 sweet potato per person, cut lengthwise into large strips

Preheat oven to 400 degrees

spray baking sheet with Olive Oil Pam, place potatoes on baking sheet ( skin side down when possible), spray potatoes with Olive Oil Pam.
Mix together: 1 tsp each of Chili powder, cumin, paprika, losher salt, black pepper and sprinkle over fries, bake 20 minutes. remove from oven and spray again with Olive Oil Pam. Then bake an additional 25 minutes.

Black Bean Salad
2 cans black beans, drained and rinsed
1 pint cherry tomatoes, quartered
1 green pepper, chopped
4 green onions, chopped
3 Tbsp Cilantro, chopped
Dressing
3 Tbsp lemon juice
2 Tbsp olive oil
1 clove minced garlic
3/4 tsp cumin
1/2 tsp salt
1/2 tsp pepper

shake dressing well and pour over bean mixture

Black Bean Burgers
1 can black beans, drained and rinsed
1 lb lean ground turkey
seasoning of your choice, but if you like spicy try Southwest seasoning!
mash beans and mix with turkey and seasoning
make into patties and grill. serve on whole wheat buns topped with guac or sliced avocado.

thanks for sharing Robyn!

Try Tofu!

2010-09-15T12:05:00.003-05:00

I am still trying to live my life eating clean. It is always work in progress. I feel so great when I do! Baby Jaylen had tofu and black beans last night for dinner and we had Tofu Cabbage Rolls, black beans, brown rice and turkey burger meat balls.

I know Yuck Tofu! I always said that too but do you realize tofu is never boring and so healthy? It actually takes on the flavor of whatever you are cooking with it! It does look a little scary and a bit boring at first. The firm tofu is more nutrient dense than the soft. Firm tofu is full of protein, fiber, vitamin A, thiamine, folic acid, calcium, zinc, iron, unsaturated fats, anti-cancer phytonutrients.

Tofu is the curd of the soybean protein, similar to the cheese that comes from milk. The processing not only makes the soybean more useful, it makes it more nutritious. The terrific thing about tofu is it can be consumed in many ways. It can be blended into a smoothie, stir-fried or baked in chunks as a substitute meat or poultry added to soups, pureed to make dips and spreads, or served raw as tiny cubes in salads. When you start making the change to add more of this healthy food into your diet remember that when you open the package it is full of water. To preserve its taste and texture, tofu should be kept in the refrigerator submerged in water and the water should be changed daily.

TOFU CABBAGE ROLLS
1/2 purple onion chopped fine
3 cloves garlic put through garlic press
1 cup grated carrots
1 rib celery chopped fine
1 Tbsp extra virgin olive oil
1 block firm tofu
1/4 cup fresh basil
1/4 cup fresh parsley
3 tbs low-sodium soy sauce
4 quarts water
6 green cabbage leaves ( i even used Romain lettuce)

In a large skillet saute onion, garlic, carrot and celery in olive oil.
Crumble tofu into skillet.
Add herbs.
Cook a few minutes add soy sauce.
Remove from heat and set aside.

In a medium saucepan bring 4 quarts water to a boil.
Place cabbage leaves in boiling water.
Reduce heat and let cabbage cook briefly until it just changes color.
Remove and run under cold water immediately.
Set on paper towel to drain.

Divide tofu mixture among the cabbage leaves.
Roll cabbage carefully so tofu mixture doesn't fall out and spill.
You can steam for 10 minutes or grill the rolls with a little cooking spray.
Serve hot!

Clean Eating

2010-09-06T18:43:00.001-05:00

Remember the "diet" part is a journey!!! don't be hard on yourself! focus on adding the good in rather than always NOT eating everything else!!!

If you have ever eaten ready-made meals (even the smart ones and lean cuisines), purchased fast food, processed cookies and cakes then you have consumed fake food. Fake food is disguised to look and taste like real food but it contains a host of poor quality ingredients, artificial additives and preservatives and unhealthy amounts of fats, sugars and salt. It's not just what's IN fake food that is alarming. What fake foods leave OUT has just as much impact on your health. When you eat processed foods, you ingest very little fiber, which is essential to good health. Fiber may have existed in the original fresh ingredients - like grains or vegetables- but it has been pulverized out of existence by processing methods. Subjecting foods to processing and refining - often at high temperatures - depletes their nutritional value. Some processed foods have added vitamins and minerals because the nutrients that were in them originally have been lost due to processing. Other fake foods aren't worth eating, and have rock bottom nutritional value.
Instead of choosing to eat fake food opt for a healthier choice. whole foods such as fruits, vegetables, whole grains and healthy protein boost your metabolism, naturally giving your body what it needs to maintain a healthy weight.

Be Happy Now

2010-08-29T12:34:00.003-05:00

Dance like no one is watching
author unknown

We convince ourselves that life will be better after we get married, have a baby, then another. Then we are frustarted that the kids aren't old enough and we're frustrated that we will have teenagers to deal with.

We will certainly be happy when they are out of that stage. We tell ourselves that our life will be complete when our spouse gets his or her act together, when we get a nicer car, are able to go on a nice vacation, or when we retire. The truth is, there's no better time to be happy than right now. If not now, when?

Your life will always be filled with challenges. It's best to admit this to yourself and decide to be happy anyway. One of my favorite quotes comes from Alfred D. Sousa. He said "For a long time it seemed to me that life was about to begin, real life, but here was always some obstacle in the way, something to be gotten through first, some unfinished business, time still to be served, a debt to be paid. Then life would begin." At last, it dawned on me that these obstacles were my life!

This perspective has helped me to see that there is no way to happiness. Happiness is the way. So treasure every moement that you have and treasure it more because you shared it with someone special, special enough to spend your time... and remember that time waits for no one.

So stop waiting until you finish school, until you go back to school, until you lose ten pounds, until you have kids, until you get married, until you get divorced, until Firday night, until Sunday morning, until you get a new car or home, until your car or home is paid off, until spring, until summer, until fall, until winter, until you are off welfare, until the first of the month, until you've had a drink, until you've sobered up, until you die, until you are born again, to decide that there is no better time than right now to be happy. Happiness is a journey, not a destination.

Work like you don't need the money, love like you've never been hurt and dance like no one's watching!

STAY OFF THE SCALE!

2010-08-25T13:52:00.001-05:00

STAY OFF THE SCALE!
Are you putting too much importance on the scale? More than likely you fall into one of two categories. A person obsessed by the scale or a person that doesn’t own a scale!
You may be the person who weights as often as you can every day, especially when you on “diet.” Have you formed an intimate relationship with a scale!!??
It has incredible power bringing joy or sadness through the simple appearance of a number. The scale is a dictator of how you feel about yourself. Begin today and not weight yourself for the rest of the program. STAY OFF THE SCALE! Have someone hide it from you if you can’t do this alone. It may be hard to realize at this point, but the freedom you will experience as a result of this decision to put the scale away will be life changing!! Have faith and trust. The only “right weight” you will have in your mind after today is the weight you have in your head! Your attitude and actions will support you on this! The “wrong” weight will fade away!
You do not need a scale as a source of validation. The real evidence is how you feel!

GRRR DIETS!

2010-08-24T13:10:00.001-05:00

Love this from another site I follow and recommend. livestrong.com
It helps you to remember this is a process so keep at it and don't be hard on YOU!

Dieting or making modifications with eating styles can be difficult, especially for the long term. Failure with continuing dietary regimens occurs because of several reasons and often leads to frustration and more repeated and failed attempts. Stopping the vicious cycle of dieting can be done with success, once a diet that is reasonable and fairly easy to follow can be found. You can measure the success of a diet in several ways.

Make It Realistic
A diet should not be interpreted as a limitation or state of deprivation but a healthful eating plan. It should include foods that we enjoy and typically eat, instead of making choices that are difficult and out of the norm. An eating plan should include healthful foods that you know you can obtain, cook and enjoy. For example, if fried chicken is a favorite food, bake or roast the chicken with flavorful seasonings more often and eat fried chicken less frequently, instead of eliminating it from your eating plan.

Blogging

2010-08-23T14:34:00.002-05:00

I got this off Shabby Chic's blog. A designer I LOVE!

I think blogs are like life in general; sometimes there is lots to talk about and sometimes it's okay to be quiet. I use my quiet time to think, plan, design or just to listen.

Start Today!

2010-08-19T12:46:00.003-05:00

How many times have you gone out to dinner vowing to order the fish and salad and not even look at the bread - only to eat four rolls and then order the chocolate cake for dessert?
How many times have you gone to a social function and spent the evening fending off offers of chips and drinks - only to devour and be "over served" later?

IF at first you don't succeed, analyze what went wrong and try a new approach!

Put all those "Mondays I am going to start a diet" behind you! Today is a new day! You have a clean slate. You are accountable for today and today only. Make a change towards better health today. Don't be hard on yourself for the yesterday's.

Just Breathe

2010-08-11T13:15:00.004-05:00

Just Breathe

You know how you are moving along day to day trying to finish your to do lists, living up to your commitments and taking care of your business and then in an instance you realize that you have been so busy you haven't had a moment to breathe or to enjoy? You realize you have been saying the same expressions over and over; I don't have time, we can't afford it, i am so busy... you know what i am talking about. Well I had one of those instances recently when i looked down and all of the sudden my baby stood up on his own! When did that happen and how did that happen so fast? WOW! It reminded me of how much i love my life and i need to remember to look up from my to do lists and take some deep breaths, give gratitude and not miss the moments. When i do this i become more inspired in my yoga classes, bootcamps and personal training. I become more creative, i am a better mom and friend. A breath can change your emotional state from upset to calm from uptight to relaxed. A breath and a moment can happen anywhere, anytime so don't miss them. BREATHE in every moment ...

Vitamin D

2010-08-10T13:52:00.002-05:00

Ok so i have had the 10th client this week say "I went to the doctor and they said I am low on Vitamin D." I was thinking wow everyone is saying that! Is this just a new craze or is this a real thing? Turns out it is very important. My favorite site... livestrong.com just did a write up about it. I will share. It wouldn't hurt for us all to get a little more Vitamin D.

Mental Health Benefits of Vitamin D

Vitamin D, commonly referred to as the "sunshine vitamin," plays an important role in your health. It is the only vitamin that can be made by the human body from sunshine. Research is suggesting a strong link between vitamin D status and basic cognitive function, mood and overall mental health. The recommended adequate intake (AI) level for the active form of vitamin D (vitamin D3 or cholecalciferol) is 5 micrograms (mcg) for adults aged 31 to 50 years. After the age of 50, the AI increases to 10 mcg.

Vitamin D: How it is Made
Vitamin D is unique because it is made by the body when the skin is exposed to ultraviolet rays from the sun. When this happens, a cholesterol-like compound is converted to a vitamin D precursor and then to vitamin D3, (or cholecalciferol). Vitamin D3 is activated by enzymes from the liver and the kidney. When activated, vitamin D functions as a hormone. Just 15 minutes under the sun (for most people, without sunscreen), three times per week makes enough vitamin D. It can be stored for several months in the body.

Vitamin D deficiency, or hypovitaminosis D, is common in Americans, especially those who live in colder, northern climates, as well as the elderly population. This is because our ability to produce the vitamin declines with age. Although the AI is expressed in mcg, most vitamin D supplements are expressed in International Units (IU). One IU = 0.025 mcg cholecalciferol.

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Functions
In its active form, cholecalciferol travels through the bloodstream, targeting certain organs, such as the brain, affecting what that organ does. Vitamin D is essential for regulating cell growth, increasing calcium and phosphorus absorption, maintaining immune system integrity and cardiovascular health. It may play a role in cancer prevention. Vitamin D helps to maintain blood calcium levels high for building bone and teeth, muscle contraction, and the transmission of nerve impulses.

In regards to mental health and cognition, Vitamin D appears to activate receptors on neurons in parts of the brain responsible for behavior regulation. It stimulates the release of important brain chemicals and protects the brain by acting as a buffering antioxidant. Vitamin D also works as an anti-inflammatory agent against vascular injury.

Vitamin D and Depression
For many years, exposure to sunlight has been associated with a more positive mood, particularly in those with mild to moderate depression. Is it the sunshine, or is it the active cholecalciferol circulating in the bloodstream (made by the body) that affects the brain. More and more, experts are saying it is the latter.

A European study examined the relationship between serum 25-hydroxyvitamin D levels (blood levels of vitamin D) and depression in 400 overweight subjects and the effect of vitamin D supplementation on depressive symptoms. They were divided and given supplemental vitamin D weekly (or a placebo) for 1 year. Subjects with lower serum vitamin D levels scored higher (more depressive traits) on the Beck Depression Inventory (BDI) scale than those with higher serum vitamin D levels. The group given supplemental vitamin D showed a significant improvement in BDI scores in 1 year. Other studies have shown similar results but more research is needed to draw conclusions.

Vitamin D and Cognitive Performance
Vitamin D has been increasingly associated with cognition and mental illness, especially in the elderly population. Hypovitaminosis D is prevalent among older adults. Several studies have looked into the link between blood vitamin D levels and basic cognitive function. A study published by the American Journal of Geriatric Psychiatry involved 80 participants (40 with Alzheimer's disease) and the objective was to examine the relationship among vitamin D status, cognitive performance, mood, and physical performance.

Not surprisingly, 58 percent of the participants had low levels vitamin D in the bloodstream. Even after adjusting for age, race, and gender vitamin D deficiency was associated with the presence of an active mood disorder. The vitamin D-deficient group performed significantly worse on two of the standard cognitive tests. The conclusions drawn from this study were that, in a cross-section of older adults, hypovitaminosis D was associated with low mood and impairment on two of four standard cognitive performance tests.

Food Sources and Supplementation
It has been estimated that as much as 75 percent of Americans may not be getting enough vitamin D for optimum health. Ironically, the more we find out about how important this vitamin is in cardiovascular, bone and mental health, in addition to its role in cancer prevention, the less we seem to be consuming (on average). This is due, at least in part, to American's attempt to avoid direct sunlight for fear of increasing the risk of developing skin cancer.

You could not consume enough vitamin D-rich foods to equal the amount your body can manufacture from just 10 minutes of sunlight exposure. Very good food sources of vitamin D include salmon, sardines, shrimp, milk, cod, and eggs. Those who do not go outdoors much should consider a 1,000 IU vitamin D supplement, daily (subject to approval by your physician).

Read more: http://www.livestrong.com/article/22440-mental-health-benefits-vitamin-d/?utm_source=augustnewsletter&utm_medium=email&utm_campaign=100810#ixzz0wEMHYZjo