leave of absence

I know.  It's been awhile.  No worries I'm still here.  Just not here.  Bigger and better things to come.  A "real" website for my business is in the works. I have great things planned.  My vision for my business is growing all the time. The sky is the limit as far as I am concerned.  I see people everyday that need my services.  Everyday. Even in my little neck of the woods.

Just because it is the holidays and all does not mean you get to take a break from your health. Far from it actually.  At this time of the year you need to be even more dedicated to your health.  Especially to your exercise. Thanksgiving Feasts, Christmas parties and New Year celebrations all mean lots of treats and goodies.  Exercise, my friends, to burn some of those extra calories off.  The best exercise is to push yourself away from the table when you are satisfied not stuffed.

If you are in the area, I don't take holidays and shopping days off.  I will be offering YOGA on Thanksgiving Day at 9:30am and  Fit Club Friday will start right on the dot at 9:00am the day after.  Email me if you are interested. We will be stretching before the big eat and burning the big eat off the next morning.  Your first class is always free.  No excuses.  Otherwise, see you soon and have a wonderful Thanksgiving.

cash for candy

It should not be any surprise that we get sick the most at this time of year.  This weekend marks the beginning of the treat season.  Halloween candy.  Pumpkin Pie.  Christmas cookies.  No doubt it all taste really good but it is all horrible on our immune system.  This is when we need the strongest immune system ever to fight all those viruses roaming around.

I'm not suggesting that you abandon trick or treating or that you skip the pumpkin pie.  What I suggest is for you to increase your fruit and vegetable consumption.  Especially the dark colorful veggies.  They supply us with the most anti-oxidants and phytochemicals.  These are good things.  Drink lots of water.  Get plenty of rest.

I thought it might be fun to offer a cash for candy program.  You know like the cash for clunkers one.  You give me your candy - I'll give you cash.  I'm still trying this on for size with my kids. 

One more thing.  Holidays don't also have to be all about the food.  Think about non-food traditions that you can start with your family.  Like a Halloween Hike.  Or, a Thanksgiving football game.  A Christmas walk looking at lights. 

Have fun this weekend.

Soccer Snacks My Style

I used to get bent out of shape when it came to the soccer snack.  I just didn't think it was necessary. Instead of fighting it, I decided to use my turn of taking snacks as a teaching lesson. Mainly, that a healthy snack does not need to come prepackaged.  Nor does it need to be full of high fructose corn syrup.  Or made with red dye.  I could keep going but I'll stop there.

Here some things I have taken for the soccer snack:

bagels with cream cheese
homemade trail mix
yogurts
z-bars (oops, these are prepackaged)
muffins
popcorn
apples
oranges
bananas
grapes

My most favorite thing to take at this time of year is PUMPKIN cookies. These are so good.  The kids love them.  And, they are very easy to make and make a bunch.  The recipe is found here.  However, I do make a few changes.  I use coconut oil instead shortening.  I also use less sugar.  Not much more than 1 cup.  Lastly, I swap one cup of all purpose flour (I use unbleached) with one cup whole wheat flour.

I took these last Saturday in one big container.  Along with enough bananas for every player to have their own.  No excess garbage as the banana peel is compost-able.  I like that.  I did not take a drink as again, I don't think it is necessary.  If I were to take one, it would either be a 100% juice like Juicy Juice or maybe even organic chocolate milk.

Soccer/sports snacks can and should be healthy.  Parents - we make that decision.  

the most important pose

I am heading to a yoga workshop soon so it's time to talk some yoga.  Let's start at the end.  The most important pose:  savasana.  It looks so easy.  I tell you it is not.  Savasana when done correctly is truly what yoga is. Quieting the mind.  Becoming still.  We don't do a whole lot of that in our Western culture.  We are always on the go.  Running from one thing to the next. Savasana is what we need the most.

Like all other yoga poses, savasana requires practice.  It is about letting your mind go and not thinking about anything. A thought will come in - let it go.  Tell it to go away.  Savasana is about doing nothing excepting being in that very moment.  

Start with just a few minutes.  Start in a comfortable position.  Allow your muscles to melt into the floor.  Close your eyes. Now, relax.  Picture yourself in a very serene environment.  I usually pick the ocean.  I think about the waves coming in and going out.  Before I know it, I'm there.  My breath mimicking the sound of those very same waves.  Stay as long as you can.  In a yoga class it is typically a good five minutes.  Awaken your self slowly. Yes, you may have fallen asleep.  I've done that too.  Come to a seated position when you are ready and gradually open your eyes.

You have just done the most important yoga pose.

variety is still the spice of life

I know I came down kinda hard last week saying that moderation is not the key.  I still believe it.  But, I am here today to tell you that variety is still the spice of life!  Yipee!!

If you know me very well, you know that I am a runner.  I run.  It is my exercise of choice.  It is my therapy.  Yet, if I only run I won't get anywhere.  Fitness wise that is. Sure, I could run faster. I could run hills. I could run further.  Regardless, it is all still running.  My body will only benefit so much. Because I need to mix it up. Change it up.  Do different things.

Enter Jillian.  Yep, I did her videos last week.  I was sore.  I was sore because I was moving in different directions than simply straight forward.  I used different muscle groups than I use in running.  I will admit - parts were hard.  Whatever is hard is usually what we need to do most.  Did you hear that?

 Whatever is hard is usually what we need to do the most.

I challenge you.  Find something new.  Try something you have never done before.  Take that class you've been thinking about.  Change it up.  Get out of your boring routine.  If you are sore the next day, that is a good thing!

the key to motivation

I've spent a lot of time on a soccer field sideline.  I've seen it all.  I've gone through periods where I stand quietly and others where I like to motivate the players.  I believe that is just my nature.  Motivate the team to play harder, to push a little further and run a little faster.  All good things on the soccer field.  Yet, the desire to do those things must come from within.  It comes from deep within.

Mario Andretti said that desire is the key to motivation, but it's the determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek.

So, what is it you desire in regards to your health?  For some it may just be fitting into your skinny jeans. For others, it may be living a life free of disease.  Whatever your desire, don't give up.  If you had a bad day and ate everything in sight, start fresh the next day.  Pursue your goals.  If you don't have a goal, then make one.    Commit to that goal daily.  Break it into down into manageable steps and be sure to define success. Most importantly, celebrate each and every victory.  Because really, you deserve it.

Moderation is not the key

We have been sold a bill of goods.  We been told for years that moderation is the key to a healthy balanced diet.  Eat whatever you want just less.  You've heard it.  I have said it actually.  But, I've come to the conclusion that it is just not true.  Moderation is not the key.

Here's why.  It is not working.  The CDC reports that in the last 20 years the obesity rates have continued to rise in every state.  In Washington state 25.4% of the population is classified as obese.  As our weight increases so does our risk for many other diseases and conditions.  Obesity is serious.

The second reason that moderation is not working is because we have not a clue as far as calories are concerned.  Various studies have reported that Americans grossly underestimate the amount of calories they have consumed.  Hence, the reason for fast food restaurants now having to report the amount of calories in the food they serve.  When is the last time you stopped to read a label?  Specifically how many servings are in a package.  And, what qualifies as a serving.  For example, I am looking at my bag of Organic Tortilla chips from Costco.  One serving is 14 chips.  14 chips is 140 calories.  Hmmm.  It's pretty easy to eat 14 chips and then more.

So, what's a person to do.  Easy.  Eat whole foods.  Eat foods that do not come with a label. Eat foods that come from the earth.  Eat foods that have been minimally processed.  Eat foods with minimal ingredients - preferably just one. May I also add, eat foods that are in season.

By purposely eating this way, you will never have to count another calorie or point.  Your body will be nourished.  When nourished, the tendency to over eat is less.  When nourished, food cravings go away.  When nourished, you will feel better.  Give this some thought today.