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Trainer Sue Newsletter Weekly Inspiration
November 8, 2010
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Greetings!
Have a great week.
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Schedule ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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Monday |
11/8 |
10:30 AM
7:00 PM |
Group Strength (week 10)
Circuit Training | |
Tuesday |
11/9 | | | |
Wednesday |
11/10 |
10:30 AM
6:05 PM
7:00 PM |
Group Strength (make up day)
Pilates (last one)
Circuit Training | |
Thursday |
11/11 | | | |
Friday |
11/12 |
10:30 AM |
Pilates (week 9) | | | | |
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| New Class- HIIT
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The new class is just about full. I have room for one more person. If you are interested in a high intensity cardio class, email me this week.
Class time: Wednesdays 6:05 PM. The dates of class are: Nov. 17, Dec. 1, 8, 15, 22, 29, Jan. 5, 12, 19, 26. The cost is $225 for ten sessions.
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Motivation
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You do not have to go on another diet to lose weight.
Do you believe that? I do. In fact, I believe diets are one of the reasons we have such a terribly hard time losing weight. Diets give food all the power. It has all the power and we are supposed to work up enough will power of our own to deprive ourselves of just enough to lose weight.
You may be thinking: "but what about calories in calories out?" Well, the energy equation will always be the truth. It is how our bodies are made; their biology and physiology. But what happens when you are fighting and fighting to restrict and restrict and you can never get low enough consistently to lose weight?
Starvation and chronic dieting cannot be the answer. Neither can living on edible food-like substances that remove most of the calories (and nutrition and joy) from food and are marketed to us as "Lite". The cycle is destructive.
It starts with feeling unhappy with my body. I decide to start Monday and count calories. I decide I need to get to 1200 calories (or 1400 or whatever it is) to lose weight. I find lots of diet foods so I can stay within that range but feel completely unsatisfied and the minute I have the chance, lose control completely and eat like a ravenous madwomen. What comes next is that feeling of guilt, self-hatred, disgust at my own lack of ability to control this. I just blew the whole week. I feel worse about myself than I did before. Might as well eat like crap the rest of the weekend and start again on Monday. Ugh.
There is another way and it's not being at war with food, it's making peace with food. Food is our life-sustaining force. Food is at the center of our community and family. Food is enjoyable and abundant.
If you want to get healthier and drop excess weight, stop restricting. It is not working! Eat more mindfully, eat at home instead of out, eat with thanks that someone grew and picked this food, cook every meal that you can, and load up your plate with nutrition-packed food.
Take a week and eat mostly plants. All the fruits and veggies you can, beans, nuts, oats. Add small portions of very lean protein (fish, chicken, turkey). Add some high quality, high fiber carbohydrates (brown rice, whole wheat pasta, robust bread). Cook at home. Check out some Eat Clean recipes. Make the chili recipe I gave you last week. Make the pasta marinara, too.
If you want to count calories to be aware of how many you are eating, I can understand that. I still do that around the holidays to keep my awareness. But you won't have to do it obsessively to try to control the amount of food you consume. When you give yourself the gift of being full, fed, and satisfied you don't crave quick fix junk because you have energy. You are much more in control of your choices because your body has what it needs to feel strong and healthy.
Give yourself the gift of high quality, high nutrition foods. Fuel your body then get going on your cardiovascular exercise. You can't lose excess weight without daily exercise. If you have been trying to make up for a lack of consistent exercise with dieting, turn around. That's a bad path that leads to feeling bad about yourself, hungry and deprived. There is a better way that leads to health for the whole person: body, mind, spirit.
Now get moving.
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Coaching Moment
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Are you stuck in a life of chronic dieting? Are you at war with food? What can you do this week to make a shift towards nutrition? What would you change if your health was your first priority? |
Client Corner
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 "I have some sore thighs but not so sore that I'm immobile. WOO HOO... thanks for always finding a place for me."
"Great newsletter as always! I like your thinking about adding, not depriving. I've been trying to shift my focus from "I need to lose 10 lbs." to "I want to weigh [insert goal weight here]" instead. So instead of focusing on the pounds I want gone, I'm focusing on the number where I want to be. It's just a little shift, but somehow seems a bunch more positive to me!"
"I see that Wed. Pilates are ending for the winter. Will they start up again sometime on Wed. evenings? They've been great!" (yes! - Sue)
"Well, I failed I only worked out once this week. I wanted to do more, but my body said something different! I'm so sick of even trying anymore because when I do, I end up suffering for days afterwards!" (You could actually rephrase that as you succeeded in getting one workout in!!! Even though it was hard!! That may be what your body needs, ease into it and take your time. If you have been away from working out for awhile, ease in slowly and CONGRATULATE yourself for every single workout. They are all victories my friend! - Sue)
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| Food
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This week I made a big batch of nutrition-packed veggie pasta marinara.
Start with a little olive oil in a large non-stick pan.
Heat up chopped onions and garlic.
Add ground turkey (or Yves Meatless Ground) and brown.
Add two chopped red peppers ($1 each this week)
Add lots of chopped broccoli, carrots, zucchini and squash (and any other veggies you like).
Saute for a few minutes, then pour marinara sauce over veggie mixture.
Add parmesan cheese, season and simmer.
Meanwhile boil your whole wheat pasta. Combine and serve.
Keeps well in the fridge and reheats in minutes.
High in protein and complex carbs, vitamins, minerals and fiber. |
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| Walking Group
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The Autumn walks have been gorgeous. Don't miss out. I burned over 600 calories on the walk Saturday (in 63 minutes) and another participant burned over 800! It is the best way to start the weekend day.
I know this is the time of year when weekends are booked solid. Get your cardio done in the morning so you don't have to think about it the rest of your day.
You'll have more energy, make better food choices, and feel great about yourself!
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| Quick Links...
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| Contact Information
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ email: TrainerSue@hotmail.com
phone: (614) 439-6096
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