|
|
|
|
|
|
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
|
|
 Hello Everyone, Last issue I wrote about the tendency to get started on a weight loss program and falling off of it after a few weeks or months, and therefore simply giving up. Well, I see the same happen with exercise happen this time of year.
My friends at the gym and I always laugh at the crowds in January. There is no parking in the lot and you have to wait to use certain machines. By February it is quieter and by March it is exactly as it will be through the end of the year. What happens to all those people who sign up and come for a few weeks?
If this is resonating maybe I am talking to you. I know you start out with best intentions, but what happens? Life, I am guessing. You decide you will go 3 times a week and get on that eliptical machine, and then do some sit ups, some upper body work, etc. And you do. You come for three weeks, three times a week, and you are so happy and proud that you are finally back in the gym again!
But then your kid has a doctor's appointment on week four and you skip one of the days, but y0u still do two good workouts. On week five a friend asks you to lunch and the dog has to go to the vet. You manage one workout. By week six you just don't feel very motivated and you might get in one workout again. By the end of two months you have forgotten you signed up for the gym, and each month as you look at your credit card statement and see the automatic deduction you say to yourself, "What a waste. I should get back there!"
If you were the only person doing this I would not be writing this. But I would say for every person who gets hooked on activity, there are ten others who fall into this trap. Is there an answer? I think there is...
1) First ask yourself, before you sign up, what are my goals? Set up some very specific things you would like to accomplish by a certain point. You might find that committing to not only the gym, but some sort of marathon, or half marathon might give you incentive to push through the excuses.
2) Think about doing some sort of activity EVERY DAY. Most of us decide we will go to the gym three, or maybe four days a week. That is wonderful, but...it is not enough. There will be reasons why one or more of those workout dates do not happen. However, committing to yourself to do something every day, be it walking for an hour, dancing, house cleaning (yes, we can count house cleaning as physical activity!) or something, will ensure you will not only stay fit but build your endurance, motivation and dedication to an active lifestyle.
3) Take classes!!! If there is one secret to getting hooked on activity it is finding a class/teacher/program which resonates with you. If it weren't for Rhythm & Motion in San Francisco a zillion years ago, I would not be the fit person I am today. It got me hooked and I ended up taking classes with them for 15 or more years. What I teach now is based on that program. These days the options are endless, and you do not have to commit to a gym in order to find inspirational and challenging workouts.
4) Stop telling yourself you hate exercise. If I had a nickel for every person who has told me they loathe and dread exercise I would be a very wealthy woman. It seems a common theme amongst weight-challenged folks. I said it too...boy did I ever. And now look at me. What changed? Attitude, nothing more. Get out of the "I hate", "I can't" "Its not my thing" zone.
So that's this week's rant. Take it to heart or hang out on the couch...Your choice. I hope you go for a healthier you!!
|
|
Healthy & Happy Life Coaching Workshop!
|
Did you know that when a butterfly changes from a caterpillar every single cell in its body becomes a different kind of cell? So an eye cell might become an antenna cell, for example! Total metamorphosis!
Santa Rosa
$35/book before January 20th $40/ after January 20th
Email me for questions or to sign up.
|
Valerie from Sonoma sent a spaghetti recipe from the Hungry Girl newsletter.
And have you ever made salmon and been disappointed in the results? Try this foolproof method and let me know what you think!
Veggie Loaded Spaghetti Amore Ingredients
4 oz. uncooked high-fiber spaghetti (I like brown rice pasta)
1/2 cup creamy tomato soup with 4g fat or less per serving (like Amy's Chunky Tomato Bisque or Trader Joes Creamy Tomato Soup in the carton)
1/4 cup reduced fat sour cream
2 tbsp. chopped fresh basil
1/8 tsp. Italian seasoning
1 cup chopped portabella mushrooms
1 cup chopped zucchini
1/3 cup frozen peas, thawed
1/3 cup jarred roasted red peppers, drained and chopped
1 tbsp.Parmesan cheese
Directions:
In a medium-large pot, cook pasta per package instructions, about 8 minutes. Drain and cover to keep warm.
Meanwhile, in a medium bowl, mix tomato soup with sour cream until uniform. Stir in basil and Italian seasoning.
Bring a large skillet sprayed with nonstick spray to medium-high heat. Add mushrooms and zucchini. Cook and stir until softened, about 5 minutes.
Reduce heat to low. Add peas, chopped roasted red peppers, and soup mixture. Cook and stir until hot and well mixed, about 2 minutes.
Add cooked pasta, and stir to coat. Continue to cook until pasta is hot, 1 - 2 minutes.
Serve sprinkled with Parmesan topping. Enjoy!
MAKES 2 SERVINGS
312 calories, 3.5g fat, 460mg sodium, 60.5g carbs, 8g fiber, 12.5g sugars, 13.5g protein -- PointsPlusŪ value 8*
Oven Baked Salmon with Fresh Herbs
- 1lb salmon filet
- 2 - 4 T fresh herbs, chopped (thyme or dill is nice, but anything you like is probably good)
- 1/2 teaspoon pepper
- 1/2 teasoon salt (a bit more if kosher, or if fish is skinned)
- 1 teaspoon oil, if that - you just need a very thin film
Preparation:
1. Heat the oven to 200 F. (not a typo)
2. Chop up the herb, and mix it with the salt and pepper. I happen to have lemon thyme in my garden, and it is my favorite for fish, but regular thyme or any herb you like works fine -- even parsley. If you want to use more, that's fine, and sometimes I mix in a a tablespoon or so of sesame seeds.
2. Smear the oil on an oven-proof serving platter, and put the fish on top. If the filet is skinned, put some salt and pepper on both sides, otherwise just put the fish skin side down and season the top.You can spray a bit of oil over the fish so the seasoning will stick a bit better.
3. Bake for about 40 to 45 minutes, until salmon flakes.
Nutritional Information: 230 calories 0 carbs 30 g protein 9 g fat
|
Check out this clever idea for making lighter pizza....How about a zucchini crust???
|
We all know fried foods are not healthy for us. I have been trying to convince many of you to just say no to the greasy stuff, in vain. In an effort to truly get you to kick the habit I am printing two different articles dealing with fried foods not being what they seem. IMITATION CALAMARI, ANYONE?
KENTUCKY FRIED WHAT???
click here |
|
Amazing Dutch Flower Parade
|
Jim from Sonoma has done it again. These are astonishing flower sculptures for an annual parade in Zundert in the Netherlands.      
|
|
How To Choose a Marriage Partner
|
These charming quotes will make your day...
HOW DO YOU DECIDE WHOM TO MARRY? (written by kids)
You got to find somebody who likes the same stuff. Like, if you like sports, she should like it that you like sports, and she should keep the chips and dip coming.
- Alan, age 10
No person really decides before they grow up who they're going to marry. God decides it all way before, and you get to find out later who you're stuck with.
- Kristen, age 10
2. WHAT IS THE RIGHT AGE TO GET MARRIED?
Twenty-three is the best age because you know the person FOREVER by then.
- Camille, age 10
3. HOW CAN A STRANGER TELL IF TWO PEOPLE ARE MARRIED?
You might have to guess, based on whether they seem to be yelling at the same kids.
- Derrick, age 8
4. WHAT DO YOU THINK YOUR MOM AND DAD HAVE IN COMMON?
Both don't want any more kids.
- Lori, age 8
5. WHAT DO MOST PEOPLE DO ON A DATE?
Dates are for having fun, and people should use them to get to know each other. Even boys have something to say if you listen long enough.
-- Lynnette, age 8
On the first date, they just tell each other lies and that usually gets them interested enough to go for a second date.
-- Martin, age 10
6. WHEN IS IT OKAY TO KISS SOMEONE?
When they're rich.
- Pam, age 7
The law says you have to be eighteen, so I wouldn't want to mess with that.
- Curt, age 7
The rule goes like this: If you kiss someone, then you should marry them and have kids with them. It's the right thing to do.
- Howard, age 8
7. IS IT BETTER TO BE SINGLE OR MARRIED?
It's better for girls to be single but not for boys. Boys need someone to clean up after them.
- Anita, age 9
8. HOW WOULD THE WORLD BE DIFFERENT IF PEOPLE DIDN'T GET MARRIED?
There sure would be a lot of kids to explain, wouldn't there?
- Kelvin, age 8
9. HOW WOULD YOU MAKE A MARRIAGE WORK?
Tell your wife that she looks pretty, even if she looks like a dump truck.
- Ricky, age 10
|
|
Annadel Fitness Open House!
|
I love Annadel Fitness and they are having their 2 year anniversary Open House Party on Saturday February 9th. This is how I found this place last year! All the teachers will be doing 15 minute demo classes (me too!) and there will be healthy snacks...and it is free! Come check out what great classes are being offered here!!  Saturday Feb 9th 1 - 4 pm
Annadel Fitness Open House Party
4283 Montgomery Santa Rosa
|
Sunday, Feb 10th is the next Biker Chicks ride. The route is TBA, but contact Sandra Lupien, the director of Sonoma County Biking Coalition for more information: sandra@bikesonoma.org .Take a chance and get on that bike!!
|
CARDIO DANCE AND CORE WITH JANET CIEL!
NEW TIME & DAY IS IN THE WORKS...
Come check out a fun, new workout with health and fitness advocate,
Janet Ciel! This class is similar to Zumba, but with different music and also core strength training on matts.
The music is unique and includes some blues, swing jazz, and well known songs from performers like Annie Lennox, Van Morrison, Tom Petty, Carlos Santana and other rockers. No hip hop or rap, just really fun, sometimes older music which will make you want to move!
I originally started an early morning class but realized this was not a good fit for my needs and my potential students, so am changing this to a mid day (12-1) class, but have not decided on a day. Please email me if you are interested and let me know days of the week that could work. I would like to start the class in early February.
|
 As a certified Life Coach, specializing in weight management I offer both practical suggestions and guidance, as well as emotional and psychological support to help you through this most challenging of realms. Please consider taking that leap to get the help you need to lose that weight for good in 2013!
Email me for more information:
|
|
|
|
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
|
|
|
|
|
