Stories and Wellness Support for my clients and interested viewers!

Archive for July, 2012

Story – Affirmation – Treat!

Little Story:  “One night a father was relaxing with his newspaper after a long day at the office.  His son, who wanted to play, kept on pestering him.  Finally, fed up, the father ripped out a picture of the globe that was in the paper and tore it into a hundred tiny pieces.  ‘Here son, go ahead and try to put this back together,’ he said, hoping that this would keep the little boy busy long enough for him to finish reading his paper.  To his amazement, his son returned after only one minute with the globe perfectly back together.  When the startled father asked how he achieved this feat, the son smiled gently and replied, ‘Dad, on the other side of the globe there was a picture of a person, and once I got the person together, the world was okay.’”  (Robin Sharma:  The Monk Who Sold His Ferrari)

Affirmation:  “I am a cohesive unit.  What makes me stronger physically will, in turn, strengthen my belief in myself, and, as well, stimulate my mind toward finer choices for myself and my world.”

Summer Treat:

½ C fat free cottage cheese

4 oz “carb-well” yogurt (any flavor)

1 Tbsp flax seed meal

Stir together and freeze for approx 10 minutes

(Recipe from Diesel Cross Training Fitness)


Little Boxes

Chef Barbara came in today with enthusiasm and her trademark chuckle.  We worked a long circuit today because she is ready for that – physically and mentally.  She shared with me some specifics of her continuing success story.  It has to do with Little Boxes, and everyone knows good things come in little boxes.

Just because she can doesn’t mean she prepares elaborate meals everyday.  Rather, she prepares efficiently, so that her time in the kitchen for her own nutrition is minimal:  Open her freezer and you will find stacks of small containers,  holding serving sizes of food cooked to perfection and frozen, so that she can pull together an excellent meal in a matter of minutes.  Each Little Box holds one of the following:

One Serving of Salmon w/Basil Sauce (A large fillet cooked and divided proportionately).

2/3 C Super Grain (Basmati, Quinnoa, Farro or a mix).

2/3 C Black or Pinto Beans, cooked overnight in a crock pot with lots of onions and garlic.

1 C Blueberries or 2/3 C Apricots or Figs (Place fruit in ½ inch  boiling water, kill heat, cover – transfer to container when cool).

The Salmon is an available protein source for any meal.  The Beans are an available protein source for any meal.  The Fruit is immediately available whenever fresh is not, and can also be a side to grains or part of a healthy smoothie.  The Grains are an available, healthy carb for any meal (only a sprinkle at dinner), and can be mixed or eaten solo, maybe with some nuts or fruit or beans.

Have on hand some eggs or egg whites, sweet potatoes and low sugar/carb yogurt and you have basic, healthy, clean eating!

Mini Recipe from Chef B:  Saute’ some finely chopped celery and onions.  Add a beaten egg, and lastly some grains and favorite seasonings:  Good Tasting, Healthy, Inexpensive! 

Just some preparation and little boxes.  They are portable too!

Thank You, Chef B!

Why? Empowerment!

As you know from reading the last post, I am enjoying the fitness advances my clients are making.  Today, a spotlight story:

EC has been training with me for almost two years.  She has made consistent progress since the very beginning, mostly because she seeks out and procures professional skills to support her physical health, and she also loves and appreciates excellent food and wine.

Since January of this year she has lost over twenty-five pounds, gained muscle mass/definition and lost many inches.  I asked her to share with us her strategy.

“You have to really DESIRE it, not just want it!” she answers.  I call this a “window”, a timeframe of unusual motivation that comes along now and then.  The window can be created by a physician’s assessment, an upcoming birthday, the well known class reunion, an inspirational person, or the body’s preferences just being heard.  EC recognized the window and embraced her opportunity.

She supported herself from the beginning with online motivational presentations, local health symposiums, good multi-vitamins, regular bodywork  (with the amazing AC), and consistent training sessions with me.

EC loves good food and wine, so she focused in early January on fantastic tasting, low glycemic food and let go of unnecessary carbs.  After six weeks and the initial weight loss, she further fine-tuned with no wine for 30 days – for the added weight loss and empowerment.  When she added it back into her diet, she realized an increased enjoyment of wine with far less consumption.  She has maintained to the present with, “I just feel so good.”  (continuous reward)

Additionally, she has a new, smaller wardrobe she is excited about, using phrases like “my little pencil skirt”.  (The larger clothes have all been donated.)  Her empowerment is off the charts with many good things happening for her. 

Valuing herself and optimal health was EC’s beginning; her discipline was a response to her motivation; her choices of truly, the BEST, in nourishment, skilled bodywork and coaching supported her success.  Applause.

Olympic Spirit!

I am excited to see most of my clients back this week – just in time for Olympic Training.  And, in that regard, I am assigning each of you an event based on your training strengths.  (Find your initials!)

BH – Your strong coordination and endurance make you just right for CYCLING.

BKH – Your incredible abdominals will give you an edge on the Pikes, so DIVING for you.

DA – for your continuing progress with upper body strength and your specific skills, GOLF for you.

DC – light of foot and already experienced, you’re my pick for DISTANCE RUNNING.

DD – Since you have already competed with Mark Spitz, and because you are progressing so quickly, FREESTYLE SWIMMING.

EC – Recognizing your amazing balance and your previous experience, EQUESTRIAN – DRESSAGE.

JMC – Your joyful enthusiasm and your preference for the rings makes you just right for GYMNASTICS.

KM – for your incredible strength and endurance, I know you will be exceptional in TRIATHLON.

KR –With your skill and agility – always the athlete –TENNIS, your sport!

MN – For your agility and no hesitation, you’re just right to head our SAILING team.

SE – for being ready for anything, and bringing the playfulness, SOCCER.

SQ – for your rhythmic attention and your subtle competitive edge, GYMNASTICS –  FLOOR Routine.

And, for those of you who want to participate in some nutritional fine-tuning, I am posting my own food journal in the studio, as a way of holding myself accountable for my eating during this month of July – my own “Olympic Training”.  If you would like to join me, bring your journals to post as well!

Salute the Olympians!

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