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"As we express our gratitude we must never forget that the highest appreciation is not to utter words, but to live by them."
John Fitzgerald Kennedy
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Greetings!
 | | Giving Thanks |
Welcome to your November edition of the FunkFit Republic. It's time to give thanks to yourself and your loved ones as you remember how blessed you are. Make it a focus to be thankful for everything and everyone you encounter.
Thank you for being a valued member and follower. We are extremely grateful for you and are always open to any feedback you may have. Your dedication continues to inspire us.
Enjoy this month's issue and continue to make 2012 a Great Year!
Always strive to be 1% better,
The Funktional Team
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50 Pound Challenge
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Are You Next?
Lose 50 pounds while training at FunkFit and your next month's worth of training is FREE!
(GroupFit Plus membership)
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| Supplement of the Month |
"If you only take one supplement, it should probably be omega-3 fish oil unless the majority of your dietary fat intake is from omega-3 fats." Charles Poliquin
Original Nutritionals™ Omega-3 Fish Oils are derived from wild harvested ocean fish. Our Omega-3s are never from farm raised fish. We use molecular distillation to remove impurities, and O3™ Omega-3 Fish Oils are certified to be FREE of: Artificial Colors, Flavors, & Sweeteners, Sugar, High Fructose Corn Syrup, Modified Starch, Soy, Lactose, Gluten, Wheat, Yeast, and Sodium.
Benefits:
- Muscle Development & Recovery
Simply add a Tablespoon of Lemon Flavor Omega 3's to your diet to improve your health with this natural anti-inflammatory supplement. Pick yours up at FunkFit for only $28.99
If you want to learn more about what other supplements to take to improve Fat Loss read here: Fat Loss Tips
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Stay in the Know with FunkFit!
Receive all of the latest information and updates regarding your favorite training studio and of course be on the look out for schedule additions to the GroupFit program.
Text FUNK to 411247
*Opt-in only. No spamming. Info for Funktional Fitness only.
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| Funktional Freestyle | |
Thank You Body
By Jeremy Jones
We are all familiar with the yen and the yang. The only problem is the majority of us only practice the yang. Somehow our lives get so caught up in the hustle and bustle that time flies by and the next thing we know it's November again. Wasn't it just the beginning of the year? What happened to the summer? We often find ourselves asking these questions, but no matter what the answer, November is here, and another year is coming to a close. But before it does, let's take some time to thank something that often gets overlooked, something that gets worked every single day, something that tends to get neglected, and something that gets caught up in the yang, yet rarely experiences the yen. You got it; I'm talking about your body! What better time of year to give thanks to your personal temple. Let's explore 4 things you can focus on in November to add some more yen to your life.
- Yoga. Your workouts always include the heart pumping, muscle thumping, lung puffing exercises that make you feel good, but let's slow it down at least once per week and add a yoga class to your routine. Yoga provides a great opportunity to improve your range of motion, enhance your breathing capabilities, and relax your mind with purposeful meditation. Slowing it down at least once a week will give your body an excellent chance to recover, while still giving you a chance to burn some calories and gain strength and flexibility.
- Hydration. Water is one of the most over-looked elements to health and well-being. With so many "other" drinks out there, it often gets replaced or forgotten about. Make November your month to increase your overall water intake by setting a personal daily consumption goal. For the active individual, 6-8 liters per day provides an ample amount that will help keep the body flushed, eliminate toxins, speed up fat loss, and keep the muscles hydrated for maximum performance. Challenge yourself and don't use "it makes me go to the bathroom," as an excuse. That's what our bodies are supposed to do!!
- Massage. When was the last time you actually laid still for an hour and allowed someone to work the kinks out of your muscles? Getting a massage often gets looked at as a luxury. It's time to change your thinking and start looking at it as an investment in your overall well-being. Figure out what works best for your pocket-books and schedule one regularly. Maybe it's once a month, or maybe it's once a week. The rejuvenation your mind and body will feel will enhance your creativity, make you more productive, allow you to move more efficiently, and just make you feel better all the way around. Don't think about it, DO IT!!
- Sleep. This is the single most important area in which you could give thanks back to your body. We were made to restore and recover, mentally and physically, during these ever so precious hours, yet the majority of us don't place enough emphasis on the importance of sleep. We allow distractions such as computers or televisions to keep us up late at night and then wonder why we feel cranky when the alarm is going off 4-5 hours later. Plain and simple-SLEEP MORE, AND YOU WILL FEEL BETTER! No matter how many hours of sleep you normally get, make it a personal focus to add 1-2 more hours this month. Trust me, you can find the time. It's all about being efficient and only doing things that are important to you and the direction you want to go. Don't make excuses as to why you can't; provide the solution as to how you can. Your energy levels, mental clarity, and overall demeanor will sky rocket and you will feel better than you have in years.
There you have it. 4 simple solutions as to how you can thank your body this month and believe me, it will thank you back. Now if you are up late reading this, (You know who this applies to!) it's time for bed. Start right now, make a change, and add some yen to your yang. Your body will thank you for many years to come.
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| What's Going On At FunkFit | |
 November 1st: Finish Strong 2012. Do you know the average American gains 6-10 pounds during the holidays? Do you think you what it takes to stay on track with your fitness goals during the busiest time of the year? If so, then sign up for this challenge that runs from November 1st-December 31st. Find out how you can win training and muscle therapy sessions at the front desk!
November 3rd: FUNKFIT Fall 5K at 7AM. After you finish the race join us in celebrating our 4 year anniversary at the Studio from 10AM- 1PM. Get your raffle tickets today so you can have a chance at winning one of our many great prizes. Proceeds to benefit Kurt Warner's First Things First Foundation.
November 6th: "Cross-training for Endurance Athletes" 8 week specialty clinic with Coach Jared. Learn how to train optimally for your next distance event. Meets every Tuesday at 6pm thru the end of the year for only $120. To find out more, email Coach Jared at jared.klein@funkfitness.com
November 8th: Thankful Thursdays. All workouts that begin at 9am, 6pm, and 7pm will kick off with a food run down the street to the Open Arms Care Center. Bring your non-perishable food donations and be ready to deliver them as part of your warm-up.
November 10th: Ashtanga Vinyasa Yoga! Take some time to come soothe your mind, body & soul after a long week. Join Yogi Nicole every 2nd Saturday of the month at 11AM for this 90-minute class. $5 donations appreciated. Open to the public, all non-members welcome.
November 13th: Nutrition Workshop--"MyFit Foods." Taste the difference with pre-portioned meals that leave you feeling energized instead of lethargic. Monica will be serving samples from 5-7pm.
November 15th: Thankful Thursdays. All workouts that begin at 9am, 6pm, and 7pm will kick off with a food run down the street to the Open Arms Care Center. Bring your non-perishable food donations and be ready to deliver them as part of your warm-up.
November 22nd: Gobble Gobble Workout at 9am. Kick off your Thanksgiving by burning off the calories that your turkey and pumpkin pie are sure to replenish later in the day.
November 29th: Thankful Thursdays. All workouts that begin at 9am, 6pm, and 7pm will kick off with a food run down the street to the Open Arms Care Center. Bring your non-perishable food donations and be ready to deliver them as part of your warm-up.
November 30th: Friday Night Movie Night at 7pm--"Food Matters" Bring a snack and bring your brain. People are encouraged to stick around for a discussion following the free screening.
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| Member Spotlight | |
Linda Bergeson
FunkFit Member Since May 2009
 | | Linda's Success Story |
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| Funktional Reading |
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By David Wolfe
Superfoods are vibrant, nutritionally dense foods that have recently become widely available and which offer tremendous dietary and healing potential. In this lively, illustrated overview, well-known raw-foods guru David Wolfe profiles delicious and incredibly nutritious plant products such as goji berries, hempseed, cacao beans (raw chocolate), maca, spirulina, bee products, and a host of others. As powerful sources of clean protein, vitamins, minerals, enzymes, antioxidants, good fats and oils, essential fatty and amino acids, and other nutrients, they represent a uniquely promising piece of the nutritional puzzle. Each superfood is described in detail, accompanied by easy and delicious recipes. This accessible guide presents persuasive arguments, based on sound science, for the pivotal role of superfoods in promoting nutritional excellence, health and well-being, beauty enhancement, sustainable agriculture, and the transformation of diet, lifestyle, and planet.
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| Eating Clean | |
Green Bean Casserole with Pumpkin Seed Crumble
Ingredients:
Serves 6
- 1/3 cup cashews plus 3/4 cup water
- Unrefined sea salt (for boiling water), plus more for seasoning
- 1 1/2 pounds organic green beans, ends snapped and broken into bite-sized pieces
- 7 ounces shitake and oyster mushroom mix, cut into bite sized pieces
- 5 ounces baby portabella mushrooms, brushed clean and stems discarded
- 2 tablespoons plus 2 teaspoons extra virgin olive oil, divided
- 1 tablespoon minced garlic
- White pepper, to taste
- 2 tablespoons white whole wheat flour (such as King Arthur brand)
- 1/2 cup raw pumpkin seeds, plus more for garnish
- 1/4 cup whole wheat panko crumbs
- Place the cashews and water in a mini food processor or high speed blender (such as Vitamix) and process until smooth and creamy. Set cashew cream aside.
- Preheat oven to 425 degrees. Lightly oil a 9 x 13-inch glass baking dish. Set aside.
- Prepare an ice bath by filling a large bowl with cold ice water and ice. Set aside.
- Fill a large pot with water and add 1 tablespoon of salt; bring water to a boil. Add green beans to boiling water and cook for 5 to 6 minutes, or until fork-tender. Drain the beans in a colander and immediately plunge them into an ice bath. Drain the beans again in a colander. Dry the beans with a kitchen towel or paper towels (don't skip this part!). Set aside.
- Break the mushroom tops into pieces using your hands.
- In a large skillet over medium heat, heat 1 tablespoon oil; add the garlic and sauté for 1 minute. Add the mushrooms and sauté until soft, about 5 minutes. Season with salt and white pepper to taste. Remove skillet from heat. Add the cooked green beans into the skillet with the mushrooms and gently toss. Transfer the green bean-mushroom mixture to the prepared baking dish. Season green beans with salt to taste.
- To the same skillet used to cook the mushrooms, add 1 tablespoon oil and 2 tablespoons flour; heat over low heat and whisk constantly for 1 minute. Add the cashew cream very, very slowly and continue whisking until all of the cream is used and the mixture is creamy and smooth, about 2 minutes. Season with salt and white pepper to taste. Add this roux to the green bean-mushroom mixture and gently toss to coat.
- Add the pumpkin seeds, panko crumbs, and remaining 2 teaspoons extra virgin olive oil to a food processor; process by pulsing about 10 quick times. Season with salt and pulse again. Top green bean-mushroom mixture with the pulsed pumpkin seed mixture. Bake, uncovered, for 10 minutes. Garnish with whole pumpkin seeds before serving.
*Taken from Ivy Larson from Clean Cuisine and more.
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