Take a Dip

Thanks to everyone who has submitted some fun fall foods.  Today I'll post some amazing dip recipes.  Enjoy.

Michelle’s Fresh Dip

1 avocado mashed
5-6 strawberries diced fine
1 crisp apple (your favorite) diced fine
1 T chopped cilantro

Optional
1/2 guacamole seasoning packet
Whole grain chips

Jeanette’s Cranberry Salsa

½ cup fresh cranberries (Can use canned whole cranberry sauce)

¼ c shopped fresh cilantro leaves

1 avocado diced

Zest and juice of one lime

1 jalapeno, finely chopped

½ white onion coarsely chopped

¼ cup diced red bell pepper

¼ cup diced green bell pepper

3 large tomatoes diced

Salt and Pepper

Lisa’s Pomegranate Dip

1-2 diced avocado

2 TBSP lemon juice

Mix and set aside

1 LG tomato diced

1 pomegranate seeded

2 TBSP onion finely chopped

1 tsp salt

¼ tsp coriander

Mix and add to avocado

Perspective

Almost every one of my posts are health or exercise related.  This one won't be any different.  I will promote a fitness thought but more than that, I hope this article may bring you a little more.  My wish is that  it will give you "Perspective" both with exercise and life lessons.

My sons, the head coach of the BYU football team and the President of the same university had the opportunity to talk at at fireside which is a meeting held to inspire people through their own personal experiences, talents and beliefs.  There were over 1600 people in attendance to hear what they had to say plus their remarks were remotely televised to 12 other satellite congregations.  Yes, I am a very proud parent but more importantly my sons reminded me about a few very import lessons.  Marcus spoke on perspective.  He taught me to look at the big picture and realize what was really important.  Mitch followed with, no matter what hardships have befallen you, you need to stay strong and positive.  Boy,  I needed to hear that message.  I realize I have so much to be thankful for and that my struggles are small compared to some.

As the weekend progressed I saw many things that reinforced "Perspective" for me.  My husband and I were involved in a walk for Multiple Sclerosis in Idaho Falls.   As we walked the short course to raise money I noticed many who didn't use their disease as an excuse.  The speed may have been far from record breaking but they did not stop.  I noticed an older gentleman was being passed by many.  He was definitely impaired on one side of his body.  His gait was very uneven and he had a hard time keeping up. I caught up with him and started up a conversation.  His positive attitude beamed right through his big smile.   I learned so much from him.  He wasn't walking for himself, he was there for his son who was in a wheel chair.  This father, who has had cerebral palsy his whole life was thinking about someone else.  He told us that he needed to show his son his love and support.  He also mentioned that he had just lost his father-in-law to diabetes and his son's wife was just diagnosed with breast cancer.  My husband and I walked the rest of the route with this wonderful man and felt lucky and inspired to be with him.  The pace of our walk was perfect because it gave me a lot of time for reflection  and "Perspective" on my wonderful life.  It helped me appreciate Mitch's comments on overcoming hardships with a good attitude.  This man was such a great example of that very thing.

When we finally got home and I had a chance to go through all my emails, I had a wonderful article waiting for me to read.  It is about one of my clients from Oregon.  She is amazing and her strength, both literally and figuratively is inspiring.  She hasn't let her trials stop her.  I will post it below.

Today I had to opportunity to work with someone who is struggling to get her body back to a healthy place. I felt bad at her frustration and encouraged her that she will get stronger.  I want to share with her and many of my clients that the fight for health and happiness isn't always easy or painless.  She isn't alone and that through perspective and a positive attitude, she can get through this.  I see many of my clients fight hard to overcome health issues or even consistantly work out.  Just know that I'm here for you.  I am inspired by you and your dedication to get to a healtier place.

Thanks to my sons for sharing so much wisdom and thanks to my clients who show me everyday how to overcome obstacles.  I am so lucky to be inspired by so many.  Keep up the good work

Trapeze-flying cancer survivor credits Pilates with health and healing

by EMILY on SEPTEMBER 22, 2012

 She flies through the air with the greatest of ease,

That daring dear Kay on the flying trapeze …

 

It’s an old song, re-written in a new key by Kay, a Pacific Northwest Pilates (PNWP) client.  She just conquered an aerial trapeze class with the help of her Pilates work. And that’s not all. Kay—and her doctor—credits her fitness via Pilates and other training as a big boost in her recovery from breast cancer and a misdiagnosed ruptured appendix.

Kay approaches her fitness training “like a job” with intention and determination.   Pilates is the cornerstone of Kay’s regime, which includes aerobics, strength training and yoga.

Jean says that aerial moves on a Pilates Cadillac prepped Kay physically for her trapeze adventure—specifically her advanced work, including Walkover, Tuck into Flexion and Extension, High Bridge and Reverse Pull Ups. Kay mastered what is “killer” for strengthening the upper body, increasing grip strength and getting the body used to being upside-down.

Way to transfer your Pilates lesson into real-life Kay!

Healthy Birds of a Feather, Flock Together

We all know that maintaining our health is an ongoing process. Sometimes you can lose motivation,  struggle with your health, or feel very overwhelmed.  I know one thing for sure.  Your journey to wellness doesn't have to be traveled alone.  Recruit  friends, family or coworkers to help you stay on task and reach your goals.

• Family traditions are important to me.  Many of our get-togethers are centered around food.  You don't have to give up your favorite dishes but you can make some small changes.  Add healthier alternatives, start new recipe traditions, or modify existing recipes.  Use your bonding time to be active rather than to just eat.  Better yet, get out and play together and then reward yourselves with something yummy that is good for the body.

Shot Put-Cheese Ball Champions

See you can have food at a family event and not eat it.  This was so fun.

• Work parties can be celebrated with things other than just food.  Don't get me wrong, I love food but don't make things hard on yourself.  Recognize a birth, an accomplishment, a reached milestone, or a farewell with praise  or fun activity not just food.  

We rollerskate at our work parties.

• Beware of your snacks.  They are too tempting and the calories add up.  Desktop candy dishes enticed the typical office worker into eating nine pieces a day or an extra 225 calories; however, stashing the jar in a desk drawer lowered the daily candy intake to six.  Moving the jar a mere 6 feet away reduced intake to just four candies per day. (Painter, Wansink and Hieggelke 2002)  How about setting out healthy choices like carrots and hide the goodies.  
• "Your diet not only influences which friends you tend to pick or hang out with, but your friends also influence your diet."  I have heard  this quote many times before, "You're no fun any more."  Yikes.  Surround yourselves with those who support your choices and your influence may even promote better choices from your friends.

Rainier-to-Coast Running Relay Team.

• Find a workout buddy or a class where you can meet people who have similar goals.  You can motivate each other to be consistent, push each other to progress and share encouragement.  

Just a couple of workout buddies.  See you on Monday:)

• Just say no.  There are a lot of food pushers out there.  I know they do it out of love but their "love" can eventually show up on your backside.  You don't have to explain just say "No Thanks."  Use your your gathering time with people as an opportunity to visit, share stories or even offer a welcome hug.  It is hard to talk and hug when you are sampling everything and you are busy holding a beverage in one hand and a plate of food in the other.  

Multiple studies confirm that enthusiastic friends and family are essential to developing and sustain healthier fitness habits.  Dieters can lose more weight if partnered with supportive friends, and exercisers get more motivated if paired with positive pals (Bell & Pliner 2003, Hogan, Linden & Najarian 2002; Verheijden et al. 2005)  Life is too short.  Enjoy it and surround yourself with those who can help you find that happiness.

Train Like An Olympian

I thoroughly enjoyed watching the Olympics.  It became our family ritual to watch every night.  I was amazed by all the talent and very impressed that they have all spent the last 4 years training for this epic event.  It also made me think of all my clients and how they too impress me.  It is not easy to be a consistant exerciser.  Many of them have crazy schedules,  some have huge physical hurdles and yet they all make the time to train for longevity and health.  Thanks to all of my clients for being an inspiration to me.

Don't Worry, Be Happy

I often say that it is OK to be grouchy when you are working out.  I don't mind an occasional growl or rolling of the eyes. That just means that you are working hard. Many hours of training clients has made me implement the "NO-SASSING" Rule during our time together.  The rule is; you can't moan, cuss or whine out lout for at least 30 minutes.  After that it is OK but not necessarily promoted.  A good grumble  now and then still lets me know that you are breathing.   This article is definitely not to encourage grouchiness but to actually promote happiness.  Exercise has a profound effect on your outlook.

• Exercise can build confidence.  Your training can help you to improve on skills that you already enjoy or teach you new things that you have never dared to explore.  
• Exercise can help you overcome poor body image.  Your efforts can promote a lean body.  You will feel a sense of accomplishment after each time you exercise leading to improved self-esteem. 
• Exercise releases chemicals into the body.  Cortisol is a hormone produced by the body  under stress, such as anger, anxiety or fear and it ultimately inflames and damages our organs.  Mandel says, exercise burns cortisol and thereby makes us healthier and happier.  Endorphins are hormones that reduce the perception of pain, improve immunity and help you relax.  Endorphins are natural mood boosters that enhance feelings of optimism and satisfaction.
• Exercise can definitely help you sleep better.  Work hard and sleep hard.  A good night's rest makes it a lot easier to cope with what each day brings.
• Exercise can help in the prevention and management of many dangerous health conditions.  Feeling and moving better can't help but make you happier
• Exercise is a healthy way to distract you from emotional drama.  It can be an hour of escape to focus on nothing but YOU and feeling better.
• Exercise can help improve mental acuity.  Why do you think I exercise all day.  My brain needs the encouragement.

As the song says, "Don't worry, Be Happy."  Choose to fit exercise into your lives and create a happier and healthier you.  Let's all set a goal to get to the gym and workout. We can probably give Disneyland a run for their money as the "Happiest place on earth."

Keep Your Workouts Creative

COMING SOON TO A GYM NEAR YOU:     REGGIE'S ANGELS

It is very important to keep your clients interest in exercising.  I vary my workouts a lot but this video has inspired me to plan a little more.  The possibilities are endless.
http://www.youtube.com/watch?v=dTAAsCNK7RA&feature=related

Do You Need A Personal Trainer?

"We want to Pump You Up!!!"

I don't want you to think that I am going to pressure you in any way to invest in a personal trainer.  That wouldn't be fair of me because I am one.  All I would like you to do is just read the list below and if you answer "Yes" to any of the statements, then by all means get a trainer.  If you will notice,  most of the list choices begin with the word "You" and that is because your choice should be based on what is best for "You."  Not all personal trainers are the same so should you decide to get one,  pick wisely.  Don't be fooled by their great bodies as seen in picture above.

"I'm not just a fan (of trainers), I am a client."  OK, yes, that quote is from a hair transplant infomercial but I thought it kind of applied.  I have had my own trainers/coaches on and off my entire life and they have helped me get results that I couldn't reach myself. They've seen things that I've missed and they've motivated me to push harder than I could have ever done on my own.  The investment in my health has been well worth it.

Why I need a trainer

• You’re not seeing results
• You need extra motivation
• You need sport specific training
• You need additional support
• You need a fresh start or approach
• You don’t know where to start
• You are bored with your workouts
• You need to be challenged
• You need to learn how to work out on your own
• You need accountability
• You want to invest in your health
• You need special attention for an illness or injury
• You want to avoid a re-occurrence of pain
• You need an individualized approach
• You need to know how to streamline you workout
• You want to improve technical skills
• You want to understand  the biomechanics of your movement
• You want to break through a plateau
• You want to learn to work out safely
• You want to improve what you’re genetically predisposed to
• You need a coach
• You are in a rut
• You are constantly battling injuries
• You have a specific fitness goal
• You keep gaining and losing the same 10 pounds
• You want to hear the latest in fitness information
• You have a lot of questions pertaining  to your exercise and nutrition goals
• They have an objective eye
• They can push you to new limits
• You are overwhelmed with the weight you have put on
• They can see things that you can’t
• You are not seeing the improvements you want
• You don’t like what age is doing to your body
• You want to learn proper exercise technique
• You need special attention for a medical condition
• Your Doctor says to get fit
• You need guidance
• You want to improve sports performance
• You want to acquire better eating habits
• You are new to gym equipment and machines
• You don’t like fitness classes
• You don’t like large groups
• You need to be held accountable
• You just want to be loved