| Making a Difference with
MARISSA ABBOTT
|
|
Original home town: Born and raised in Godley, Texas
Years in Granbury area: I have lived in Godley, which is about 12 miles from the training studio, for the past 29 years. (Oh yes, I am approaching the big 3-0!)
How long have you been training with Shelby Murphy Training & Fitness? Since the end of April, so about 2 months.
Who is your primary trainer? The great and wonderful Gina!
Why did you decide to begin training? What are your goals? I had tried self-motivation and it just wasn't working for me. I needed the accountability!! My cousin had been coming to Shelby Murphy Training & Fitness for a few months and had nothing but great things to say about it and just to look at her was motivation! So, I made my mind up and jumped in with both feet! My main goal was to feel good again! And whatever it took to do that I was willing to do! I also had been battling about 30 lbs since the birth of my first child and oh how I wanted to see that GO AWAY!!! (Only, 10 to go!) It is a whole life change and I was finally ready!
What physical differences have you noticed since exercise became a regular part of your life? I am able to go up and down my stairs without getting winded! My clothes fit so much better! I actually bought 2 sizes smaller than I was wearing only 2 months ago! WOW! I actually have energy again! And oh it feels so good! I am not afraid of a tank top anymore! I actually have some definition in my arms!
What emotional differences have you noticed since you began putting your health as a priority? I have had an emotional makeover since beginning to workout and eat better! Everything about me is better! It is great to get to 3pm and not feel like I need a nap! And, for my husband to get home from work and I am not so wiped out that I can hardly think to cook dinner, much less converse with him about his day! And, to have the energy to chase around my almost 2 year old daughter, and ride bikes with my son! All the things that just didn't happen when mom had no energy! But not anymore!!!!!
How are you living your life differently now that you are in better shape? Working out is a priority, not an annoyance! Eating as clean as possible is a priority, rather than just eating whatever is easiest! I refuse to take life for granted now! Not a minute can be wasted!
What do you have the confidence to do now, that you never would have done before? This may seem small, but oh how huge it was for me - I recently went to LasVegas and I wore a strapless top and actually felt good about it!
Who have you inspired to make a positive change in their life since you've made a positive change in yours? I'd say probably my husband, he actually tries to get a work out now and then, and has enjoyed our change in our eating habits.
What are you the most proud of? MYSELF! I am just so proud that I can say "I" did this! I took my rear to the gym 4 days a week and I succeeded! I feel better than I ever have! I am a better mom because of it! A better wife because of it! And, I actually have self-confidence again! It feels great! |
|
|
|
Don't be fooled by their fat. These snacks in a shell are healthier than you think.
Nuts have long had a bad rap for being high in fat and calories, prompting weight-conscious runners to relegate nuts to their lists of forbidden foods. But as researchers take a closer look at walnuts, almonds, and other nuts, they're discovering these delicious, crunchy foods are packed with vitamins, minerals, and antioxidants. And that fat we were so wary of? Turns out it's good for our hearts. That was the conclusion of the Food and Drug Administration (FDA), which released a qualified health claim in 2003 that states eating 1.5 ounces (about a handful) of nuts a day may reduce the risk of heart disease. That's because most of the fat in nuts is monounsaturated and polyunsaturated, which have been shown to lower levels of LDL (so-called "bad" cholesterol). "These fats are important for runners because they have an anti-inflammatory effect on the body," says Nancy Clark, R.D., "and can help repair tiny muscle injuries that create inflammation."
Not just any nut will do, however. The FDA includes six nuts in its qualified health claim, but a few others didn't make the cut, including Brazils, macadamias, and cashews. These nuts have relatively high levels of saturated fat, which over time can clog arteries and lead to heart disease. It's also a good idea to steer clear of prepackaged nut mixes, which are often coated in oils and salt. Instead, buy the following types of nuts raw and toast them in the oven or on the stove top to bring out their full, rich flavor.
WALNUTS
Why: Walnuts are very rich in the plant-based omega-3 fatty acid ALA. This type of fatty acid isn't as effective as the kind found in fish, but a recent study indicates that ALA decreases inflammation that can damage arteries and may help reduce the breakdown of bone. Studies have also shown that walnuts can increase levels of HDL (known as good cholesterol) while lowering LDL.
How: Add walnut oil to salad dressing or use crushed walnuts to make a pesto sauce. Saute chopped walnuts and mix into taco meat for added crunch.
One ounce = 14 halves 185 calories, 4 g protein, 19 g fat
ALMONDS
Why: A recent study found that the fiber in almonds actually blocks some of the nut fat from being digested and absorbed; participants also reported feeling satisfied after eating almonds, so they naturally compensated for the calories in the nuts by eating less during the day. One serving of almonds provides 35 percent of the Daily Value (DV) for vitamin E, a powerful antioxidant that may help protect against diseases such as Alzheimer's.
How: Add almonds to your breakfast cereal or yogurt. Mix into chicken salad, or indulge in a few dark-chocolate-covered almonds for a double boost of antioxidants.
One ounce = 23 nuts 163 calories, 6 g protein, 14 g fat
PEANUTS
Why: Peanuts are technically not nuts - they're legumes and belong to the same family as beans and peas. They have a low glycemic index, which means they're digested slowly and help maintain a balanced blood-sugar level. Peanuts also contain resveratrol, the same phytochemical found in red wine thought to protect against heart disease.
How: Use peanut butter as a sauce base for a Thai noodle dish. Lightly brown peanuts in a skillet and add them to a stir-fry, or chop and bake them into muffins.
One ounce = 28 nuts 166 calories, 7 g protein, 14 g fat
PISTACHIOS
Why: These tasty, little green nuts are high in lutein, an antioxidant typically found in dark leafy vegetables that's been shown to protect our eyes from macular degeneration. In one recent study, participants who ate 1.5 ounces of pistachios every day lowered their total cholesterol levels, while participants who ate three ounces a day saw an even more dramatic drop.
How: Sprinkle pistachios on shrimp or scallops (or on ice cream for dessert). Add crushed pistachios to meat loaf in place of some of the beef or bread crumbs.
One ounce = 49 pistachios 158 calories, 6 g protein, 13 g fat
PECANS
Why: A 2004 study ranked the antioxidant capacity of 100 different foods and found that pecans are one of the top 15 sources of antioxidants. In another study, pecan antioxidants were shown to prevent LDL from building up in arteries and lowered total cholesterol levels. Compared with other nuts, pecans have one of the highest levels of phytosterols, a group of plant chemicals that may help protect against cardiovascular disease.
How: Add pecans to pancake batter, or coarsely chop and toss with pasta. Mix finely chopped pecans with bread crumbs and use as a coating on any broiled fish.
One ounce = 19 halves 196 calories, 3 g protein, 20 g fat
HAZELNUTS
Why: Hazelnuts have the highest nut level of folate, a B vitamin known to reduce the risk of birth defects. Research indicates that it, along with other B vitamins, may also lower the risk of heart disease, cancer, and depression. Hazelnuts contain moderate levels of potassium, calcium, and magnesium, all of which can help lower blood pressure.
How: Add roasted hazelnuts to asparagus with lemon vinaigrette. They also go well with sweets, like granola yogurt parfaits.
One ounce = 21 nuts 178 calories, 4 g protein, 17 g fatJust a Few
Eat these nuts with saturated fat sparingly
Brazil
One Ounce Equals: 6 nuts, 186 calories, 4 g protein, 19 g total fat
The Bad News: 4 g saturated fat per one-ounce serving
The Good News: Highest amount of selenium of any food; this mineral helps eliminate free radicals that can lead to cancer
Macadamia
One Ounce Equals: 11 nuts, 204 calories, 2 g protein, 21 g total fat
The Bad News: 3 g saturated fat and more calories than any other nut
The Good News: High in thiamine, a type of B vitamin that helps metabolize carbohydrates into energy
Cashews
One Ounce Equals: 18 nuts, 157 calories, 5 g protein, 12 g total fat
The Bad News: 2.5 g saturated fat per one-ounce serving
The Good News: Rich in copper and magnesium, as well as zinc, which is important for a healthy immune system.
| |
|
Shelby's Corner...
|
|
| It is with both sadness for myself and happiness for my dear friend that I share with you that trainer Jean Opheim is leaving Shelby Murphy Training & Fitness. Jean has decided to spend more time with her daughter and will once again take on the roll of full-time mom.
The training studio is built on the premise of personal empowerment -- having the health and clarity to determine and follow through on what is really important in life. So even though we will miss Mean Jean's wicked smile and her infectious personality, we support her in what she feels like is the right direction for her.
Jean has been instrumental in the growth of this studio and the expansion of Adventure Boot Camp. She has been with me from day one and I shudder to think where I would be without her ideas, her enthusiasm, and sometimes, her shoulder to cry on. For the past year-and-a-half, she has been the biggest advocate of Shelby Murphy Training & Fitness and a shining example of how beautiful a positive attitude and a healthy body can be!
Jean promised she'll pop in from time to time to keep up on the amazing progress of our clients. We'll certainly miss having her here daily but know that her spirit of caring and joy will continue on as we spread our wings and head in higher directions!
Your trainer for life,
Shelby |
|
Two weeks only!
Shelby Murphy's
CO-ED BOOT CAMP!!
|
|
Camp CO-ED
(For Women AND MEN!!)
August 11-22nd
Harbor Lakes Golf Club
5:30 - 6:30 a.m.
$150 for one person
$250 for two/couple
2 weeks - 10 mornings of raw, down and dirty, hardcore BOOTCAMP!
No whiners allowed!
Register online at the above link or call 817.326.6321. | |
|
