Included in this newsletter is an inspiring and spiritual article written by Lynn Lingenfelter, titled “I AM….” Lynn is an author, motivational speaker, BFL National Champion, Business Owner of Fit Transformations and an individual who has overcome many adversities. He will be sharing his many challenges with us through his articles.

Also included in this newsletter is an article titled “Why Hire a Personal Trainer” written by Evey Lingenfelter. Personal Trainer, Blogger and all around motivator. She will continue to show everyone and anyone how to get FIT and like it. Also check out Deb’s article “A New Beginning“, she will share many of her challenages of getting healthy and fit with us all.

For all those who have questions about what to eat or for those who just need more and different ideas of healthy food we have the Recipes section that will feature a few favorite healthy recipes every month. Thank you for all the feedback about keeping the Recipes Section in the newsletter. And last but not least is our Current Events Section that reviews all our packages. Read carefully…many very affordable packages available.

We want to know what we can do for you. Please email us with your thoughts, comments, suggestions or critiques that will help us help you better.

Email us at coach@fittransformations.com with any and all comments, suggestions.

This hike was good for me, as it preceded my challenge of highlighting who ‘I am’ in this fitness challenge. My values really haven’t changed through the years, but my perspective of how I value has. If I were to ask most people how much their home, car or latest “toy” cost, they could easily tell me what they paid for it. I can too. But, if I ask the cost or value of life, how would one answer me? We take our health and our bodies for granted at times. We jump out of bed, hit the floor running into our day, and hardly consider first taking time to say “Thank You” for all our blessings and God’s goodness to us, including our health and strength.

Dealing with HIV and PML has taught me that the “stuff” we have in our homes and garages don’t mean anything without our faith. If Evey and I lost everything but our faith and family, we could start over. We lived with just the clothes on our backs for six months, but we were happy, in spite of the pain and fatigue we had to deal with at the end of each day.

Our future isn’t sure in this life, but we have counted the “cost” of living and have given our hearts and lives to God, and no matter what the ‘cost of living’, we will be okay.

“Seek ye first the Kingdom of God and His righteousness, and all these things will be added to you” in Matthew and “Trust in the Lord with all your heart. Lean not on your own understanding. In all your ways, acknowledge Him and He will direct your paths.” in Proverbs keep my steps sure, no matter what goes on around me.

Why Hire A Personal Trainer

By Evey Lingenfelter

So many times I have been approached in the past 10 years about how to lose the weight, tone up or just feel healthy. I have been approached on numerous times at gas stations while filling up or getting a coffee. Too many times to count at the local Y by other members interested in making changes. At supermarkets while grocery shopping or even in the parking lot while getting in and out of the car, people will start asking me about fitness and/or about our pictures. They seem genuinely interested in my answers and often will even say “I will try that.”

So what happens between the “I will try that” and the actually doing for most people? I have personally watched many, many people work out consistently for years and still NOT MAKE THE CHANGES or really any changes. So I have to say if you are working our regularly and still not making the changes you want how will someone who doesn’t even work out stand a chance to make changes. I believe it’s told in the motivation and education of how to make the changes.

For example, if all the people at a local gym who consistently go 3-6 times a week and yet you notice no changes in their body shape, you have to be asking yourself what is up? Working so hard and yes maybe not so soft but the stomach is still there and the butt is still there and the well you get the picture. Where ever you carry the weight is still the problem…. You gotta at some point ask yourself “What am I doing wrong?” I think a better question would be “What can I do more to make the changes I really want to see in my health and body because what I am doing isn’t working.”

Your five reasons to hire a Personal Trainer:
1. Education: as long as you pick out trainers who are experienced and been successful in helping others achieve their fitness goals, it’s a sure bet that they have the knowledge to help you transform from “out of shape” to “in shape”. Not just with your exercises with strength training but also with healthy eating guidance and cardio work.

2. Accountability: after the education the next big advantage for hiring a Personal Trainer is having someone hold you accountable for your success. If you know someone is counting on you to show up and work out you will go. And if you know someone has faith you will cardio and eat healthy most of the time, there is a much bigger chance you will, then if no one is there to care.

3. Motivation: Oftentimes motivation is what everyone thinks is the most important ingredient to their getting healthy and fit and on some days it is. The other days it can be these other reasons you need a personal trainer. Yes it is wonderful to spend 30 min to 1 hr. with someone who continues to tell you “you can do it” and gives you motivational stories of others just like you. It is often very much worth the cost in dollars if it gets you moving initially in the right direction and keeps you moving in that direction.

4. Safety: Many, many people who want to get healthy and fit have serious health issues to address while trying to change their health. From back problems, heart problems, high blood pressure to all kinds of medications. Shoulder problems, knee problems…you name it…it’s out there. It is vitally important that these people learn proper form in strength training and the biomechanics of their bodies. Proper form while cardio’ing. How to breathe while working out! These are just a few answers your trainer will help you with and in doing so ensure that you remain injury free. For someone new to strength training, it is relatively easy to injure yourself so even if it is just a few sessions to learn the basics it is well worth the investment to not be injured.

5. Last Chance: For so many people it’s the end of the road. Either emotionally, mentally or physically they MUST make the changes now or never. Many of these people have tried all kinds of different diets and have failed at all of them and they have reached the point of thinking that this is it. I am not meant to be healthy and fit or I am getting older and this is just what happens when you get older and so “THEY SETTLE” for where they are and quit. Quit trying, quit even thinking about it because they have lost the desire to feel alive again. Lost the desire to even remember what it feels like to get out of bed without your whole body hurting and aching. Don’t let this be YOUR LAST CHANCE.

You really have to have the desire to change your health and fitness. So don’t get discouraged if you still have not quite overcome your health and fitness situation. Just know it can be done. Find yourself a personal trainer who knows what they are doing, and who you can relate too. Follow their recommendations on eating and go to work. Great things are in store for you…it’s called a healthy and fit body. Something we all have to work for if we want one.

A New Beginning…Again

By Debra Frederick
Well, it feels so good to write this article, kind of like journaling. The past few months have been embarrassing at best. So, let me purge my “stinking thinking” and cleanse my mind, and begin to give myself an attitude adjustment to desire to rebuild my healthy mental state. I have blown it. Lynn and Evey have been so busy, so I’ve been able to hide my failure, at least to friends around me. Who am I kidding? They’re probablly just being kind. When I made comments to Evey on facebook, I was glad she couldn’t “see through my wall”. Well, I got the call today, (from Lynn) so the mask is off. It is with much relief, and humbleness that I’m writing this.

I just took my goals (the ones I had written down and put on my frig back in October) off the frig and placed them right on my kitchen table. I will eat, read and work around them so they will be in my face, reminding me of what I truly need and want for my overall health and well being. When they were on the frig, they blended in with pictures and other things I have on there. I will make a copy of them and put them in the bathroom too. They’re just plain and simple. I believe I can do them. Since I live alone, they will be my ally and not my enemy.

My one good defense is that I joined a local gym a month ago, and I have been working out pretty regularly, so I’m grateful there’s still a base to work with. Now, if I can put diet and exercise together once again, I just might make it.

What about you? Do you feel like I do? Have you made your goals and written them down? We can do this, friends, one step at a time. Let’s all encourage one another in the journey!

Recipes Section

With the Super Bowl right around the corner (this Sunday) we have included some recipes you can prepare for your party or to take along to a party. Or, of course, all these recipes are good for anytime in your daily life. Try them out and let us know what you think. We love feedback.

Turkey/Oatmeal Meatballs with Spinach
By FitnessRX Magazine

½ cup instant oats
¼ cup nonfat plain yogurt
½ cup packed baby spinach, thinly sliced
¼ cup packed basil, plus one sprig
¼ cup grated Parmesan
1 egg white
3 cloves garlic, finely chopped, divided
1 tsp salt
1 tsp black pepper
1 lb. all-white meat ground turkey
Olive oil cooking spray
1 can diced (26oz.) diced tomatoes, plus juice

Preheat oven to 400′
Mix oats and yogurt with ¼ c. water in a bowl until oats begin to absorb liquid.
Add spinach, basil, Parmesan, egg white, half the garlic, salt and pepper and stir.
Add turkey and mix until well combined and form into 16 2-inch meatballs.
Coat a large, oven-safe stockpot with cooking spray.
Add meatballs and bake until they begin to brown, about 10-15 minutes.
Turn and bake 10 more minutes. Add remaining garlic, basil sprig, tomatoes and wine.
Cook and cover until meatballs are cooked through and sauce begins to stiffen, about 20 minutes.
Serve immediately. Can be served over whole wheat pasta.

Bean and Cheese Burrito Pinwheels
By Oxygen Magazine

4 whole wheat tortillas
15 oz. can black beans, drained and rinsed
2 tbsp fresh squeezed lemon juice
1 garlic clove, minced
1 tsp olive oil
2 tbsp salsa
1 tbsp fresh cilantro, chopped
2 oz low-fat cheddar, shredded
Additional salsa and Greek yogurt to taste

Warm tortillas according to pkg directions; set aside and keep warm.
In food processor, blend together the black beans, lemon juice, garlic and olive oil. Remove bean spread into a medium mixing bowl and stir in the salsa and cilantro.
Evenly proportion bean spread between tortillas. Roll up tightly and slice evenly in 1-inch thick pieces. Serve with salsa and Greek yogurt, as desired.

Moroccan Bean Salad
By Oxygen Mag

1 15-oz can black soybeans
1 lemon, cut into wedges
1 lime, cut into wedges
1 red chili, chopped
12 cherry tomatoes, halved
1 bunch mint, rinsed and torn

Rinse beans and place in a large mixing bowl. Squeeze lemon and lime onto beans. Cut skin off lemon and limes and toss the flesh into beans. Add chili, tomatoes and mint. Mix and serve hot or cold.

Chocolate Protein Bars
By FitnessRx Mag

3 scoops chocolate protein powder
1/3 c. oats
½ c. wheat germ
3 tbsp cocoa powder
2 tbsp hemp hearts
2 tsp baking powder
2/3 c. Splenda
½ c. liquid egg whites
100 grams (small container) of vanilla sugar-free yogurt (source/silhouette)
¾ c. 1 percent cottage cheese
1 tbsp hemp nut butter
30 chocolate chips

Preheat oven to 350 degrees. Combine your dry ingredients in a bowl. Beat the egg whites separately until frothy. Combine the remaining wet ingredients. Combine wet and dry and mix. Put in a non-stick 8×8 pan, preferably stone or silicone. Scatter the 30 chocolate chips on the top and sprinkle the top with Splenda. Bake until set. Do not overcook or it will turn out dry.

Mexican Frozen Chocolate Pudding
By Oxygen Mag

2 Scoops chocolate whey protein powder
¼ to ½ cup brewed coffee, cooled
¼ cup instant oats, unflavored
¼ cup low-fat cottage cheese
1 cup fat-free whipped cream

In a bowl, combine all ingredients except whipped cream. Use an immersion blender to mix until smooth. Add more coffee if too thick. Fold in whipped cream. Refrigerate overnight and serve or freeze for an hour, stirring every 15 minutes and serve.

Current Events Section

We have a lot of neat stuff to share with you this month in our Current Events Section. So pay attention here or you might just miss out.

Weekly Walk/Run group; meeting every Saturday morning at 8am on EE Williamson at the bike trail, next to TreadZ gym. Evey and Chrystal will be organizing the event with one leading a walk group and the other leading a walk/run group. Depending on your interests and abilities you can choose which group you would like to participate in. It will be a great opportunity to spend time with other like-minded folks out in the beautiful fall weather. Cardio may actually be fun this way…Everyone in the community is welcomed!

New Personal Training Packages
Healthy Eating Package: 4 – ½ hour sessions. We make daily/weekly meal plans for you with food you like to eat. Teach you how to prepare the food for the most nutritional punch and create accountability of your eating habits. Sometimes small changes can have a great impact on your health and fitness.
$120 per month

Cardio Package: 4 – ½ hour sessions. You meet with a personal trainer in a venue of choice (ie: park, treadmill, Zumba class, pool or wherever) and work on your intensity level. Learn to make your cardio sessions work with a HIIT type program; boot camp type program and mixing it up to make your time doing cardio really count.
$120 per month

Mix and Match Package: 4 – ½ hour sessions with a personal trainer either meeting for a healthy eating session, a cardio session or a personal training session.
Excellent package for all maintenance program people.
$120 per month

Personal Training Packages

3 – ½ hour sessions per week = $105
2 – ½ hour sessions per week = $70

3 – 1 hour sessions per week = $180
2 – 1 hour sessions per week = $120
1 – hour session per week = $70

*No contracts: all clients pay by week/month…as you go.
*Journals are supplied to all personal training packages
*Registration Fee of $89 due for all packages

REFERRAL PROGRAM

All clients who refer a client to us that completes a 12 week or greater package (at least 24-36 or more sessions trained), with a minimum or two or three personal training sessions per week, with each training session being ½ hr., you will receive from Fit Transformations a $50 check upon the client completing the package.
If you refer a client to us that completes a 12 week or greater package (at least 24 – 36 sessions trained), with a minimum of two or three personal training sessions per week, with each training session being 1 hr., you will receive from Fit Transformations a $100 check upon the client completing the package.