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Fit Transformations Newsletter
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| Monthly Newsletter |
August 2009 |
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Fit Transformations is here to help you FEEL young again, HEALTHY and STRONG again. Our goal is to make this as fun and easy as possible for you with simple and delicious recipes from our Recipes Section that anyone can make and enjoy. We also look forward to helping you continue to get your spiritual and inspirational motivation with Lynn Lingenfelter’s “I NEVER GIVE UP” Get moving with Jeremiah Krivinchuk’s My Story”. And this month Chrystal Ciodyk will compel you to get “Take Off Your Blanket.” Deb Frederic, Lynn’s mom has contributed an article “Motivation Keeps Me Going.” as even more motivationfor anyone currently going through a transformation.
Included monthly is our Current Events Section to update you on the latest news about what’s happening at Fit Transformations. Plus our NEW PACKAGES with some exciting new options for you to get healthier and fitter.
Our goal is to help you achieve YOUR health and fitness goals. We want to make this newsletter your MUST READ every month. In order for us to do that we would love your feedback an all sections, articles and so on…so please email us at: coach@fittransformations.com with any and all suggestions, comments, recipes or insights that you want to share. We are listening… |
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I NEVER GIVE UP, AS I CONTINUE TO WAIT
By Lynn Lingenfelter
I love life, and the longer I get to live in this mortal body, the more I appreciate each day God gives to me. When I reflect on what I went through before I entered the Body for Life contest, I really wonder what held me together? Nothing went right for me, my family didn’t understand me and sometimes I entertained the idea that God had given up on me too. Now, I can look back and see His hand leading and guiding me right through those dark days of pain and despair. Today I still face tough decisions and mountains that aren’t for the weak-hearted. It almost feels I’m in limbo at times, wondering if these viruses might one day rage out of control and try to overtake me, or maybe they’ll somehow clear up and I’ll wake up one day and they’ll be gone. Yet, I have joy in my journey. The Lord almost daily surprises me with some little reminder of all He has given me, like the sound of my kids’ voices as they laugh and play (I never should have been able to have healthy kids) or the joy of being able to go rollerblading with Evey, or being able to continue to train my great clients.
For those of you who don’t yet know, I was rollerblading Sunday and somehow took a pretty bad fall, ending up spending four hours in the hospital and getting staples in the back of my head. Even that turned into a blessing because I had to get a cat scan, which revealed no damage, and also revealed the four lesions that had been on my brain are now down to only two. That was the best good news out of an injury I ever received.
I do have a concern if my speech will ever get back to normal. It’s a bit annoying, and sometimes a little embarrassing. Yet, I know that nothing slips past our God. I have given him all that I am and am reminded of His promises to me in Jeremiah 29:11,
“I know the plans that I have for you, “declares
the Lord, “plans to prosper you and not to harm
you, plans to give you a hope and a future.” NIV |
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Take Off Your Blanket
By Chrystal Ciodyk
And look good naked again! A client recently told me that she felt like she has a blanket of fat over her body. What do you feel like when you get out of the shower and look into the mirror? Are you in the best shape of your life? Maybe the worst? It’s time to recognize your blanket. It is the reason you feel tired and run-down. It is affecting your health. It’s doing things to your body that you are not even thinking about, only to find out in a few years that you have diabetes, high cholesterol, high blood pressure, or other health problems. Caused by that blanket you’ve been carrying around over those bones and muscles. I want to encourage you to take off your blanket! Build those muscles! Look and feel your very best!
We all like blankets on our bed to keep us warm at night. But a blanket of fat on your body? It is a direct result of what you put into your mouth. You can take control of that at the grocery store. What are you putting into your cart? Or do you dine out and do drive- thrus? Whatever you are eating, it’s most likely not healthy. One of my favorite things that Evey tells clients is “you need to learn to make friends with food.” You can eat! Actually, we want you to eat 5-6 times a day and still take the blanket off. Isn’t that amazing?
What is important to you? What is keeping you from improving your health? Have you tried many times and failed so now it just seems hopeless to make another attempt? Have you changed your approach? Maybe tried a personal trainer? (Hint, Hint  Sometimes we get busy or lazy in our lives and form bad habits and those habits need to be addressed and changed. If you can’t do it alone, we are here to help! Teaching people how to eat healthy and exercise is our job! And we love it!!!
It doesn’t matter how big or small your blanket is, you can take it off!
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Motivation Helps Keep Me Going
By Deb Frederick
A month has past, and here is my report. The first 10 days were pretty much 100% for me. My meals were ready each day, my schedule was in order and I had time for my workout each morning, along with good physical exertion at the end of my work day. I am making slow but steady progress with my weight. Even though I don’t have scales, my clothes are a very good gauge, and I’m pleased with myself. On July 11 I headed out on a short term mission trip in NYC for a week, knowing it would be a challenge to stay on track. I didn’t have access to my own kitchen or food I enjoy (lots of chicken, fish and veggies) and had to eat a boxed lunch each day. Breakfasts were perfect and off we went to work with the homeless, inner city kids, etc. Evenings we were given cash to eat dinner. I had a chef salad each evening (a safe meal) or salmon, and watched as my friends enjoyed greasy foods and rich desserts. I didn’t really mind too much that I was ‘missing out’. (They thought I was). One evening I did allow myself to have a dish of chocolate ice cream. I felt I earned it. We worked out in the hot sun all day, and I’m sure I burned enough calories that it wouldn’t hurt me too much. I looked forward to Lynn’s calls to help me get through the temptations of just putting my good eating on the back burner until I got back home. That would have been a very costly mistake.
The rest of the month was a little out of kilter, in that I had a lot of “catch up” at work and now we are in a week of a VBS Sports Camp with 135 kids of all ages. At first I wanted to make excuses to deviate from my meal plans, so I sat down and took a good look at my “before” picture (you’ll get to see it one of these days), thought about what Lynn & Evey would have to say, and then most of all how disappointed I would be in myself if I were to “blow it” now. I’m surely not anywhere close to where I want and should be, but I’m a lot better off than I was two months ago. Besides, Lynn, Evey and the kids will be here next week. What better motivation is that to keep going!! So, I’m mentally in order again. How thankful I am that I didn’t give in. Who knows what is in store for tomorrow or next week! I will continue to do what Lynn says, “Take one day at a time”.
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 MY STORY
By Deb Frederick
Have you ever been sitting on the couch watching your favorite show snacking on your favorite food and thinking you should be doing something more active? That was me at the beginning of this year. In fact, I was sitting on the couch eating pizza and watching The Biggest Loser and thinking how great it would be to be locked in a house for months forced to work out all day long and to have someone monitor your food intake while trying to win $250,000. Who wouldn’t want that? Is that reality though? We can all make excuses why we don’t have enough time to eat right or exercise. I have been doing it for years.
It wasn’t until I went on a trip out of the country that I realized that I can’t keep making excuses. I was flying to Argentina with a group of close friends. After boarding the plane and getting settled in my seat, the stewardess came around to check to see if everyone’s seatbelt was fastened. I was able to fasten my seatbelt; however, it was definitely a snug fit. Without even looking to see if I had my seatbelt fastened, the stewardess takes one look at me and yells up to the stewardess in the front of the plane that she will need a seat belt extender for me. At that moment, I felt like all eyes were on me as the other stewardess brought back the extender. I was mortified. She continued to fuss with me about wearing the extender in front of everyone. I adamantly refused and she finally gave up. Unfortunately, the damage had already been done. I spent the rest of the trip trying to be the funny guy by making fat jokes about myself. I felt as if I had to beat everyone to the punch line regarding my weight. My friends were completely turned off by my behavior.
When I returned home I made up my mind to do something about my weight. I swore I would never be offered an extender again. I truly believe everything happens for a reason. I know that I was led to Fit Transformations. After meeting Evey, Lyn and Doug I knew immediately that they would be the positive force in winning my weight battle. They made me comfortable in the studio and after my consultation I left motivated and encouraged. I will tell you my first 12 weeks were not a walk in the park. If anyone has a crazy schedule it is me.
During my first 12 weeks I had a strenuous full time job and a part time job in the evenings and on weekends. I struggled to set up a work out schedule and stick with it, but then I thought about the extender and knew that I had no choice. I had to make this work for me. Everyone at Fit Transformations worked with my schedule. They flexed when I needed to flex. Evey, Lynn and Doug were as committed to me as I was committed to me. Is there more I could have done in the first 12 weeks? Absolutely! I did have great success in my first 12 weeks. So much so, that I didn’t want to stop. I just started my second 12 week program and I told Lynn I am in it to win it. I see the results and I am more motivated than I have ever been. I don’t need to be locked in a house with someone to prepare my food hoping to win $250,000.
The team at Fit Transformations has given me the knowledge and skills on how to exercise and eat healthy. More importantly, they encourage and support me every step of the way on my weight loss journey. They are truly invested in my success. “Some people dream of success; others wake up and work hard at it.” Don’t wait for someone to offer you an extender. Here is to your success!
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Recipes Section
This month we are going to give you a very interesting selection of recipes. We have included two recipes for homemade dressing that are so popular with many people and two dessert recipes that are healthy for you(if counted as a carb) See all healthy eating does not have to be drab, no taste, nothing good food. Just try some of these out for yourself and let us know what you think
Olive Oil Mayo
By Clean Eating Magazine
1 egg yolk
1 ½ tsp fresh lemon juice
1 tsp Dijon mustard
Sea Salt, to taste
¼ cup extra-virgin olive oil
Blend first 5 ingredients in a food processor. Slowly pour in oil and enjoy. For best results, chill before serving.
Hoffmann’s Homemade Ketchup
By Clean Eating Magazine
1 tbsp olive oil
1 medium onion, finely chopped
1 28-oz can organic tomato puree
1 tbsp tomato paste
½ cup apple cider vinegar
¼ cup Sucanat
¾ tsp sea salt
No-Bake Chocolate Chip Cookies
By Clean Eating Magazine
1 ¼ cup raisins
½ cup pitted Deglet Noor dates
2 cups whole oats
4 tbsp agave or honey
2 tsp cinnamon
Pinch of salt, to taste
½ cup cocoa nibs
Place raisins and dates in your food processor and chop into small pieces. Add oats, agave or honey, cinnamon and salt. Process to mix well. Empty into a mixing bowl and add cocoa nibs. Mix well.
Use a tablespoon measure to portion cookies. Enjoy immediately, or chill before serving for firmer texture.
Sweet Potato & Cinnamon Brownies
By Clean Eating Magazine
1 cup whole-wheat flour
½ cup unsweetened cocoa powder
1 tbsp cinnamon, ground
1 tsp baking powder
¼ tsp sea salt
1 cup cooked sweet potato
¼ cup olive oil
1 tsp pure vanilla extract
6 egg whites
Olive oil cooking spray
ICING
½ cup low-fat plain cream cheese
3 tbsp agave nectar
1 tbsp unsweetened cocoa powder
½ tsp cinnamon, ground
1 tbsp water
Preheat oven to 350*F
Prepare brownies: Combine flour, cocoa powder, cinnamon, baking powder and salt in a medium bowl and set aside. In a food processor, combine sweet potato, agave, oil and vanilla. Puree until combined and smooth. Gradually mix wet ingredients into dry ingredients, until just combined; do not over-mix.
In a separate dry bowl, whisk egg whites until fluffy. Then, using a rubber spatula, gently fold egg whites into batter. Lightly spray sides of baking pan(9×9x2in) with cooking spray. Pour batter into pan and place in oven. Bake for about 16-18 minutes or until a toothpick inserted into the center comes out clean. Remove pan from oven and allow brownies to cool to room temperature, about 30 minutes.
Prepare Icing: In a small bowl, combine cream cheese, agave, cocoa powder and cinnamon. Whisk until incorporated, adding 1 tbsp water if mixture is hard to whisk. Cover and refrigerate until needed.
Loosen brownie and turn slab out onto a cutting board or platter. Cut into 16 pieces, wrap with plastic wrap and refrigerate overnight.
To serve, divide icing evenly over each brownie and serve immediately. |
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Current Events Section
As we all gear up for getting the kids back in school and adjust to new schedules, maybe finish summer with some great vacations in mind (that us: Lynn and Evey) we are not having a “Healthy Living Seminar” this month. Our seminars will be resumed in September.
Also in September’s Newsletter we are looking to make a few changes in this section and start acknowledging clients that are doing awesome and/or overcoming extreme situations and yet they still are charging forward and making positive lifestyle changes.
Our Favorite Websites for added Motivation:
www.transformation.com
www.thebiggestloser.com
Currently reading Jillian Michael’s newest book titled “Master Your Metabolism” Love it! Lots of great information and we here at Fit Transformations definitely recommend this book as a must read.
New Training Packages available NOW
Healthy Eating Package: 4 – ½hr. sessions making daily/weekly meal plans with food you like and enjoy eating but still nutritious for you. Accountability of your eating habits with recommendations of changes you can make to create an impact on your health and fitness. $120 per month
Cardio Package: 4 – ½hr. sessions meeting with a personal trainer to cardio with you in your venue of choice. To show you how to pick up your intensity and make your time really count. HIIT program with all kinds of cardio, anywhere… $120 per month
Mix and Match Package: 4 – ½ hr. sessions mixing Healthy Eating Package with Cardio Pkg. to suit your needs.
$120 per month
Personal Training Packages:
3 – ½ hr sessions per week = $105
2 – ½ hr sessions per week = $70
1 – ½ hr session per week = $35
3 – 1 hr sessions per week = $180
2 – 1 hr sessions per week = $120
1 – 1 hr session per week = $60
*All personal training packages receive healthy eating package also(w/o menus).
*Journals are supplied to all personal training packages.
*Registration Fee of $89 due for all packages.
*No Contracts…pay by week/month…as you go.
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Mention this newsletter when you come in for your FREE CONSULTATION and we will give you 1 - 1/2 hour session from any package. Limited to the first 5 respondents.
Call NOW: 407-435-5008
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| Offer Expires: August 31, 2009 |
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