| HEALTHY LIVING WORKSHOP
Wed., Feb. 18 at 6:30 p.m. |
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This month's topic: Supportive Nutrition
A new way of looking at healthy eating
This monthly workshop series is an added benefit to current clients and boot campers. It is $15 for non-clients. Limited seats available --reserve your spot by signing up on the Healthy Living sheet at the studio. The workshop will be presented by Shelby at the studio.
Boot campers are encouraged to stay after the workshop for pre-camp body fat measurements.
Call Gina at 817-326-6321 for more information.
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Next Adventure Boot Camp starts Feb. 16 |
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Winter Boot Camp is INDOORS!
JOIN THE ADVENTURE!
Where sweat and commitment create results!
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What We Do Best! |
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At Shelby Murphy Training & Fitness we specialize in:
* Personal Training
* Small Group Training (Circuit Style)
* Adventure Boot Camp for Women
* Customized Nutrition Counseling
* Yoga Training
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Small Group Training
(Circuit Style) |
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ON-GOING
Tuesday & Thursday Evenings!
5:30 p.m.
30-Minute
Super Circuit Workout
Each class presents a different,
full-body, semi-private workout, along with regular tracking of weight, body fat, and individual goals.
Every
circuit is designed to work all major muscle groups.
Combine that with expert coaching, and you get a fun, inexpensive, and dynamic workout!
$80 - 4 weeks (8 sessions)
$15 - drop-in rate (per session)
Coached by Trainer Mark Isham |
| D'Vine Wine
sponsors our "Whiner of the Month" |
Our February Whiner/Winner is Shelley Weaver. She will receive a bottle of wine from D'Vine Wine in Granbury.
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Greetings!
Experts tell us it takes 27 days to form a new habit. But I believe that's where the real challenge begins.
It's easy to stay motivated for a couple weeks. It feels good to decide you're changing your life for the better. You're living clean and every thing is rosy... until your stick-to-it-ness begins to wane.
That's where most folks are now. Three to four weeks removed from the beginning of their push to "exercise more" or "eat better" or whatever New Year's resolution they made for 2009. But this is also the time when the crowds in the gyms begin to thin out, Slim Fast sales begin to decline, and Sonics welcome the return of the same SUVs to their familiar drive-up windows.
Lucky for us, this is the time our business grows -- and this year has been no different. Those who made a resolution but didn't include a game plan or accountability are now learning that that doesn't work so well. And those who are still committed to positive change are looking for a better plan B.
I encourage you to push through this tough time by enlisting help to achieve your resolutions. Whether you decide to hire a fitness professional as your guide and ally or not, you still need a workable plan and someone to be accountable to (if you value your marriage, spouses don't work so well in this role!) If you've seen from your last month's experience what won't work for you, vow to give yourself -- once and for all -- what does.... a workable plan and accountability. You, your health, and your family deserve no less.
Committed to your success,
Shelby
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SPOTLIGHTING AN
AMAZING CLIENT...
Debbie Prater |
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Original home town: Long Island, NY
Years in Granbury area: 21 years
How long have you been training with Shelby Murphy Training & Fitness? Since they opened - January 2007
Who is your primary trainer? Scott
Why did you decide to begin training?
I didn't want to reach 200 lbs. and Weight Watchers alone didn't work.
What are your goals?
To lower my body fat and have more energy.
What physical differences have you noticed since exercise became a regular part of your life?
I stand straighter, stronger, and my husband thinks I am sexier!
What emotional differences have you noticed since you began putting your health as a priority? I have pride in myself. I don't hate shopping for clothes as much.
How are you living your life differently now that you are in better shape? The more improvement I see in my body, the better I try to eat.
What do you have the confidence to do now, that you never would have done before? Regular pushups!
Who have you inspired to make a positive change in their life since you've made a positive change in yours? Debbie Dixon says I inspire her, but without her I would never do my cardio work. Having a workout partner is priceless!
What are you the most proud of? Not quitting my workouts when I don't eat as well and unintentionally gain some weight back. Scott is really encouraging and can make me laugh about any negative thoughts I might have about myself.
Shelby's comments: I am so proud of Debbie for agreeing to be our Spotlight client, as she usually shys away from any attention. Anyone who has known her over the past several years can attest to how dramatically her body, and spirit, have changed. She looks years younger, with tight and sexy curves that she finally has the confidence to be proud of. Debbie and her workout partner, Debbie Dixon, (yes, they are the Prater and Dixon tag team, as Scott calls them) master even the most advanced exercises. Debbie Prater is truly a beautiful woman and an inspiration to all who know her! |
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Yoga Training is Here! |
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We are pleased to introduce Linda Porter, Certified Yoga Instructor, at Shelby Murphy Training & Fitness. Linda will use her years of expertise to guide a small group of yoga students at the studio on
Monday and Friday evenings at 5:45 p.m.
and Saturday mornings at 8:30 a.m. Each small group training session will be one hour and is limited to 8 students. Please bring your mat if you have one.
1x week for 4 weeks (4 sess.) = $60
2x week for 4 weeks (8 sess.) = $96
3x for 4 weeks (12 sess.) = $144
Drop-in Rate: $15 per class
Sign-up sheets are in the studio so reserve your spot today!
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Healthy Recipe for the Month! |
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Simple Burgundy Beef
Serves 6
1 ½ pounds sirloin steak, all excess fat trimmed, cut
into 1 " cubes
1 Tbs Olive oil
2 cups assorted sliced mushrooms (button, brown, shitake, if desired)
1 cup chopped onion
1 pound small red potatoes, diced
3 sprigs fresh thyme, chopped
½ tsp salt
¼ tsp black pepper
1/12 cups low sodium beef broth
3 tbs all purpose flour
1 cup red wine
Heat olive oil over high heat. Season beef cubes with
salt and pepper and brown beef on all sides until brown. Remove beef from pan and add mushrooms and onion and cook until soft. Add beef cubes and potatoes into skillet. Add fresh thyme and beef broth. Stir well. Check for seasoning and add salt and pepper if needed. Cover, reduce heat and simmer until vegetables are tender,
about 40 minutes.
Place flour in a small bowl and slowly stir in wine with a small whisk until fully incorporated. Add wine to steak mixture while slowly whisking in to avoid causing lumps. Simmer uncovered 5 minutes or until sauce thickens
and bubbles. Check one last time for seasoning and
add salt or pepper if needed.
Nutritional information per serving:
Calories 337
Fat 8 g
Protein 37.4
Carb 22.9
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