CO-ED BOOT CAMP IS HERE!
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Two Weeks Only!
August 11-22nd;
5:30a - 6:30a
Harbor Lakes Golf Club
One person - $150
Two persons - $250
(Not just spouses--friends too)
Each person participating must register!
Register Here!
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| New T-shirts! |
| We're about to place our second and last order of the "Pardon me, are my triceps showing?" t-shirts.
This shirt has been a hit with all the fit and sexy women of Granbury!
Pick your style and color.
Get yours before they're gone!
$15 each
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Women Only Triathalon - Benbrook, Texas
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Oct. 5, 2008
7:45 a.m.
Serious competitors only!
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| Greetings!
I'm going to tell you something that will probably make you angry. It's one of those nasty truths that is hard to swallow. But it is a truth nonetheless, and like all truths, can release explosive positive, transformational power when it's accepted. So here it is...
Whatever you are experiencing now -- an out-of-shape body, too much body fat, prevalence of cheap and non-nutritional food in your diet, binge snacking, addiction to tobacco or alcohol, or even lack of money -- that is what you have committed to. Yes... committed.
Gulp!
Every day people tell me that they want to lose weight, they want to feel better, they want more energy. Yet most of the time, their behaviors support the exact opposite. They don't exercise (or exercise enough); they consistently choose calorie-dense foods over veggies, fruits, lean proteins, and whole grains; and they don't get enough sleep. In other words, their commitment is really to being fat, feeling lousy, having no energy.
If you smoke cigarettes and don't quit, no matter how many times you say you'll try, your commitment is to smoking.
If you are broke, no matter how often you say you'd like to be rich, your commitment is to living beyond your means.
If you want to exercise, but never find the "motivation", your commitment is to your couch.
Believe me, I don't like this any better than you do. Despite my repeated efforts over the years to quit drinking Diet Coke (it offers nothing of value to my body, is contrary to everything I stand for, but God it tastes good!), I'm sipping one as I write this. I must conclude that right now I'm more committed to satisfying the craving I have for Diet Coke than I am to consuming only health-promoting, life-enhancing, foods or drinks. (And that's not fun to see in print.)
But once you understand exactly what you're committed to, you instantly take full responsibility for where you're at. And once you've done that, you're free to commit to something else.
When you change your commitment, you change your result.
No will-power necessary, just a shift in commitments.
Your trainer for life,
Shelby
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Getting Better Everyday!
Spotlight on Debbie Pike
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Original home town: Abilene, TX
Years in Granbury area: I have lived in Granbury for 5 years and in the Fort Worth area since 1985.
How long have you been training with Shelby Murphy Training & Fitness? Since January or February
Who is your primary trainer? The lovely Gina
Why did you decide to begin training? To be the best me possible.
What are your goals? Lose body fat, tone, firm, maintain weight and increase strength, energy and stamina to live life like I mean it and to the fullest.
What physical differences have you noticed since exercise became a regular part of your life? I have walked on a treadmill for several years but with this training I have achieved increased muscle tone, strength and stamina. I have more energy.
What emotional differences have you noticed since you began putting your health as a priority? I feel that I have given my health a priority for years by exercise and food choices. However, since starting this training I feel like I can better handle life's many curves. The workouts gave me an outlet for the stress experienced during the weeks of hospice care for my beautiful Mom and her death on April 30th.
How are you living your life differently now that you are in better shape? I have a lighter step and more confidence. I am able to maintain stamina throughout the day.
What do you have the confidence to do now, that you never would have done before? Not sure since I am still a work in progress. However, I can do more manual work at our ranch.
Who have you inspired to make a positive change in their life since you've made a positive change in yours? I have inspired my husband to stay on track on his own fitness program.
What are you the most proud of? I have been graced with a new little one in my life (I call him my adopted Grandson). I am able to keep up with him, our home in Granbury and our ranch that we work on each weekend. I can do all of that and still have energy to live life. |
| 7 Super Snacks That Heal
adapted from an article by David Zinczenko
If some doctors had their way today, Americans would be more medicated than industrial feedlot cattle. But what most people don't realize is that the first line of defense against stress, fatigue, depression, and so many other maladies is found in supermarket aisles, not in the drug store.
Research shows that the vitamins, minerals, and active compounds specific to certain fruits, vegetables, and even chocolate and red wine have an immediate and lasting impact on your mood, your health, your fitness - even your sex life.
Whether you have a big presentation at work, or the need to burn a few hundred extra calories a day (and who doesn't want to do that?), why not put food to work for you? Here are seven research-backed quick cures just waiting for you in the fresh produce bins and supermarket shelves.
1. When You're Stressed...
Eat This:
1 Cup of Low-Fat Yogurt or 2 Tbsp of Mixed Nuts
Scientists in Slovakia gave people 3 grams each of two amino acids - lysine and arginine - or a placebo and asked them to deliver a speech. Blood measurements of stress hormones revealed that the amino acid-fortified public speakers were half as anxious during and after the speech as those who took the placebo. Yogurt is one of the best food sources of lysine; nuts pack tons of arginine.
Not That!
A Can of Soda
A study from the American Journal of Public Health found that people who drink 20 ounces of soda daily are three times more likely to be depressed and anxious, compared with those who drink less.
2. When You Want to Increase Your Metabolism...
Drink This:
Green Tea
Catechins, the powerful antioxidants found in green tea, are known to stoke your metabolism, making it burn hotter and torch more calories. A study by Japanese researchers found that participants who consumed 690 milligrams of catechins from green tea daily had significantly lower body-mass indexes and smaller waist measurements than tea-totalers (i.e., they avoid the stuff).
Not That!
Nothing
Skipping meals lets your body's calorie-burning furnace go cold. Spread out snacks throughout the day. Try a cup of yogurt with fresh fruit or almonds between breakfast and lunch, and a hard-boiled egg or hummus with vegetables in the afternoon.
3. When You're Low on Energy...
Eat This:
A Handful of Trail Mix
Raisins provide potassium, which your body uses to convert sugar into energy. Nuts stock your body with magnesium, which boosts metabolism and improves nerve and muscle function. (When magnesium levels are low, your body produces more lactic acid - the same fatigue-byproduct that makes your muscles ache at the end of a workout.)
Not That!
Espresso-Based Drinks
Sure, the caffeine will perk you up, but the spike in blood sugar that follows - with anywhere from 16 grams (latte) to 59 grams (white chocolate mocha) of sugar coursing through your veins - will ultimately launch your own personal energy crisis. Stick to brewed coffee with one packet of sugar, max.
4. When You Need a Brain Boost...
Eat This:
Blueberries
Antioxidants in blueberries help protect the brain from free-radical damage, which could decrease your risk of Alzheimer's and Parkinson's diseases, and improve cognitive processing. Wild blueberries, if you can find them (or grow them!), have even more brain-boosting antioxidants than the cultivated variety.
Not That!
Ice Cream
Sugary foods incite sudden surges of blood glucose that, in the long term, cause sugar highs and lows, and make you as distractable as a toddler in the Disney store. And foods high in saturated fat can clog blood vessels and slow the flow of nutrients and blood to the brain.
5. When You're Under the Weather...
Drink This:
Ginseng Tea, Hot or Iced
In a Canadian study, people who took 400 milligrams of ginseng a day had 25 percent fewer colds than people who popped a placebo. Ginseng helps kill invading viruses by increasing the body's production of key immune cells.
Not That!
Caffeinated Beverages and Energy Drinks
Excessive caffeine messes with your sleep schedule and sabotages key immune agents. And insufficient sleep opens the door to colds, upper respiratory infections, and other ills. What's more, caffeine can dehydrate you, and hydration is vital during illness: Fluids not only transport nutrients to the problem zones, but also carry away toxins.
6. When You Need to Wake Up and Go...
Eat This:
Eggs and Whole-Wheat Toast
Eggs are a great source of protein, and having them for breakfast sets you up for a perfect day of eating. Saint Louis University researchers found that people who eat eggs for breakfast consume 264 fewer calories the rest of the day than those who eat bagels and cream cheese.
Not That!
Bagel and Cream Cheese
At 500 calories and 20 grams of fat, this deli disaster is one of the worst ways to start your day. Sixty grams of fast-burning carbohydrates will cause a dip in energy and a spike in hunger, long before lunchtime. The same goes for croissants, danish, donuts, and pancakes.
7. When You Want to Get ''In the Mood''...
Eat This:
Dark Chocolate
The cocoa in chocolate contains stimulants that increase your body's sensitivity. Chocolate also contains phenylethylamine, a chemical that can give you a slight natural high. And Italian researchers found that women who often eat chocolate have a higher sex drive than those who don't. Make sure your chocolate has at least 60 percent cacao.
Not That!
The Third Glass of Wine
The alcohol in wine affects your prefrontal cortex, which can decrease inhibition and up your sexual appetite. But only for the first glass or two. Beyond that, the toxic affects of alcohol in your system take over and are as likely to make you sleepy as they are to make you sexy. The more pouring, the more snoring.
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