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Fit Transformations Newsletter
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| Monthly Newsletter |
July 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 recipes from our Recipes Section. We look forward to helping you continue to get your spiritual and inspirational motivation with Lynn Lingenfelter’s “Keep on Keeping On.”. Enjoy a different perspective of current trends and thoughts of health and fitness with Evey Lingenfelter’s “Finding Your Reason(s) Why.” And this month Chrystal Ciodyk will nudge you to live like Aliens?
Also included monthly is our Current Events Section to update you on the latest news about our “Healthy Living Seminar Series.” Plus our NEW PACKAGES with some exciting new options for you to get healthier and fitter. And two websites that we highly recommend as must check outs for your added motivation and inspiration.
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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YOUR BODY BOTH, INSIDE AND OUT, IS A MASTERPIECE OF GOD
By Lynn Lingenfelter
The Bible starts right out in Genesis (1:27) saying that God created man in His own image. He says in the Psalms that He knit us together in our mother’s womb (139:13), and again in Psalms (139:14), that we are fearfully and wonderfully made. Then in Ephesians (2:10) it says that we are the workmanship (a masterpiece) of God. God is perfect, and His Son, Jesus Christ is the holy spotless Lamb of God. Let’s break it all down. Somehow God took the dust of the earth and breathed life into it and called it man. Now, I don’t know how He did it, but I believe His Word is true, and if He said He did it, I believe it. That’s not a defense for the Lord. He doesn’t need any defense. But it certainly makes more sense to me than the big bang theory and even the evolution theory. Why hasn’t man kept evolving? Anyway, here we all are with these wonderful works of art. As life was breathed into us, all our “systems” were put into place and in perfect working order. In Him we live and move and have our being! (Acts 17:28) We are His masterpiece.
So, what do we do with these bodies we’ve been given? Some of us have “lean, mean machines”, some have tired and overworked bodies that could break down at any time, some are sluggish and maybe even lazy, and some of us have abused our bodies inside and out. Sadly, we take better care of our cars and many toys than we do our bodies. I’ll be the first to admit that I did. When I found out about my tainted blood, I lost sight of all God had done for me and turned inward. What a near- fatal mistake that was.
I didn’t know what to do. My life and my body were out of control, and I knew I had to make some BIG changes. Once I got on the road to recovery physically, spiritually, and emotionally, I had to learn all over again how to care for my body from the inside out. My physical body responded great, which gave me inspiration to move forward. You and I are all still a work in progress. Don’t ever give up. I’m not!!
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“Soon I Will Work On My Weight”
By Evey Lingenfelter
How often have you said to yourself “Soon I will work on my weight” only to have that soon never arrive. Or arrive, stick around for a little bit and disappear. There comes a point of becoming comfortable with being uncomfortable in your own body that makes many of us say it’s OK if I wait till Monday to get started. Does Monday every arrive? If it does and you do OK on your plan and then you eat something that you believe is not on your plan what happens? Do you say “I just can’t do this” and then grab your chips and dip or cookies and start indulging? Believing you just can’t get your food under control and will remain forever fat?
So you keep saying soon i will, soon I will and keep getting fatter and fatter. Until some point something happens that usually forces you into making a decision to change your life and that includes changing your eating habits. But you discover you have gained so much weight you can’t believe it is you looking back from the photo or the mirror or the family video of Memorial Day! Can that be me? but I was so slender, skinny, small and just last year I was only 20lbs overweight now 60lbs. what happened? Ahhhh The soon never came and you kept overeating, trying to change for a day or two getting discouraged, overeating, eating good for a day or two or even three weeks, getting discouraged, overeating…and the cycle goes on…
If you are not improving and moving forward you are declining and moving backwards. None of us remains the same from one day to the next. And unfortunately today is the best you will be for the rest of your lives unless you do specific things to counteract the aging process we all are experiencing. Some necessary steps for you to achieve that healthy and fit body that has remained elusive to you up to this point in your life.
1. Make the DECISION to change your habits…no matter what obstacles get in your way. Write out obstacles you know you will have and ways to overcome them. Is it your husband/wife, family or you that will get in the way of your progress?
2. Recognize WHERE you are right NOW with photos and body-fat measurements so you have a very clear picture of your current physical state. Your energy levels and how you regularly feel are good indicators of your current health. Is it good or bad?
3. Determine or envision WHERE you want to BE…how you want to look…what your body-fat percentage will be…how you will feel… what size you will be…how much energy you will have…how much easier it is to do anything physical.
4. Understand WHY you want to make these changes in your life now. Write them down so when you start second guessing your sanity in choosing to live a healthy and fit life you can refer back to your reasons why.
5. Set a date to accomplish your goal. Determine WHEN you will arrive at the future fit and healthy you.
6. Figure out exactly HOW you will accomplish it. Sit down and write out everything you will have to do daily to succeed at this goal.
There you have it, your steps to success in achieving that elusive healthy and fit body inside you just waiting to get out. You know you want to look and feel great…so start today. Get you notebook out and go to work with these steps. We know you can do it and will do it. No more SOON I WILL! That time has come and it is NOW!
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 In Shape, In Touch With God
By Chrystal Ciodyk
Are you living your life with some sin? Eating unhealthy, watching t.v. (not exercising), feeling kinda yuck, no energy, a little unhappy? I was doing the same. A relationship with God? I had not even thought of that since I was sixteen. Almost ten years later I found myself 40 lbs overweight after having my son and looking towards anti-depressants to keep me happy. This was not how I wanted to live. I wanted my body back! I wanted to look and feel like I was sixteen again! I wanted to wake up happy everyday, have energy, feel good, learn how to feed my son healthy foods.
Thankfully, that’s when Fit Transformations came into my life. Evey and Lynn taught me everything I needed to know about eating healthy and adding exercise to my daily routine. It was surprisingly easier and less time-consuming than I thought it would be. Within 3 weeks I started to notice the change inside and out. I was becoming a new me! Happier, healthier, energized. I could feel my overall well being improving. Feeding my body the right nutrients without all that junk made my mind seem clearer. Exercising daily became enjoyable. Seeing my body getting smaller was exciting.
As I began to become “in-shape” I felt amazing. Things were going pretty good but I yearned for more. My life was going in a good direction and I wanted it to stay that way. Knowing also that your life can be ended on anyday at anytime is reason enough to question eternity. If you care about that kind of stuff. What will happen to you if you don’t know God? What will happen if you do? And how do you know him? Those were some big questions for someone who hadn’t given much thought to the subject for years. Where would I begin? What’s this God stuff all about anyways?
A few books about Christianity were given to me. I started going to church with my grandma and a few people had suggested Northland in Longwood so I went there too. I went to both churches for several weekends. I started watching the Good-Life Channel on t.v. and listening to Z88.3 in the car. Before long I was having this awesome relationship with God. It has brought such a joy and peace to my heart. I am so excited to teach my son and share with others the grace and forgiveness of God. It doesn’t matter how much sin you had in the past or how much you are dealing with now. Every human deals with temptations and we are all trying to fill this lonely, empty void with all these other things. He wants us to fill it with Him. Start loving your body, loving your life, and loving God. You will be amazed at what your future holds.
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THE WHAT, HOW AND WHY OF WHAT I’M DOING
By Deb Frederick
I was on my way to work and my cell rang. It was Lynn. Time for an update on my diet and exercise program progress. How good it was to be able to say I’ve had a great month, so here goes. When I made the commitment this time, I knew I would need lots of help, so the first thing I did was to surround myself with allies. Lynn calls me faithfully and I have a good friend who only offers good snacks to me and a co-worker who keeps a silent eye on me too. With these “helps” gathered around me, it will be much harder to fail. Also, my mindset is in place. Each morning I rise, have my coffee (helps keep me regular) & quiet time, get dressed and hit the treadmill. Oops, it’s not every morning, but nearly every one!! In the beginning, I had to start with only a 15 minute cardio the first and second week. How did I allow myself to get so undone!! The third week I jumped to 20-22 minutes and this past week I’m up to 25-30 minutes of Rocky IV in my ears and on the mill. You see, I knew Lynn would be calling and he likes a good report. All the miles between us doesn’t prevent him from knowing if I’m staying at it and telling him the truth. Don’t you love it!
Next, I fix my scrambled eggs, seasalt (just a little) and yogurt, fruit on the bottom. After my shower I pack my lunch and get ready for work. Lynn & Evey have been a great inspiration for me to eat right, so each Sunday I teach an adult education Bible class at church to feed on the Word and also plan my week’s meals to make sure I have what I need, so I won’t be tempted to “blow it” or rationalize why I did. Lynn and Evey say I should eat five meals, so I divide the portions and am ready for the day.
After work, I meet my accountability friend, Sandy and we work in the flower gardens of her beautiful manufactured home village. I pull weeds, mow, landscape and anything else that needs doing, including cleaning an empty unit to get ready for the next tenant. What I’ve done is turn my busy, hectic life into part of my fitness program, stretching and pulling my muscles as much as I can in the process. I have a new attitude and love it. Some days Sandy will say, “Let’s do a death march”, and off we go through hill and dale at a quick walking pace and I get that cardio too.
When I get in, my planned balanced dinner is waiting for me, and I’m grateful. Now, it sounds simple and really it is. But I still have moments when I want junk food. Sometimes it’s a wrestling match in my mind and the acquired taste for all the wrong food, or worse, ice cream that rushes at me. So, I keep some fat free yogurt pops in the freezer. When that awful battle ends, I’m so thankful I didn’t give in.
I still have a l-o-n-g way to go, but as Lynn says, “Take one day at a time!”. It’s a lifestyle, one that I want to grow old with!! I’ll be 65 in November, and I want to make Lynn and Evey proud, and I want to be successful.
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Recipes Section
JULY 4 is here. With that in mind we have included several recipes that you may be interested in preparing for your BBQ’s and family gatherings over this celebratory weekend. Feel free to contact us with any recipes you would like to share with our reader’s… email: coach@fittransformations.com. Enjoy and be safe!
Beef Kabobs With Mushrooms – makes 14 kabobs
By Free-Gourmet-recipes.com
2 lb lean, tender beef, such as fillet, porterhouse or rump
2 tsp Dijon mustard
2 tsp chopped fresh rosemary
3 tbsp olive oil
1/3 cup red wine
Freshly ground black pepper
1 red capsicum
16 (approx 200g) button mushrooms
14 skewers (pre-soaked in water)
Cut beef in 2cm chunks.
Mix mustard, rosemary, oil, red wine, and pepper together.
Marinade beef for 1 hour, in the refrigerator.
Cut capsicum in half, remove seeds and dice in 2cm.
Wipe mushrooms clean and cut in half.
Drain excess marinade.
Thread ingredients onto skewers.
Use remaining marinade for basting during cooking.
Place kebobs on oiled barbeque grill.
Cook for 12 minutes, turning 3-4 times.
Grilled Chicken Kebobs
By Free-gourmet-recipes.com
2 tsp ground mustard
1 tbsp Worcestershire sauce
½ c. water
½ c. soy sauce
1 tbsp vegetable oil
4 boneless skinless chicken breast halves
2 md. Zucchini cut in 1 ½ slices
1 md onion cut in wedges
1 md green pepper cut into chunks
12 fresh mushrooms
In a resealable plastic bag, combine mustard and Worcestershire sauce.
Add water, soy sauce and oil; remove 1/3 cup and set aside for basting.
Cut chicken into 1 ½ inch pieces; add to bag. Seal and refrigerate for 1 ½ to 2 hours. Drain, discarding marinade.
Thread chicken and vegetables alternately on skewers. Baste with reserved marinade. Grill over hot coals for 10 min. Turn and baste. Cook 10 min. more or until chicken juices run clear.
Texas Barbeque Beans
By Free-Gourmet-recipes.com
1 lb ground beef, browned
1 lb bacon (can be turkey)
2(16 oz.) cans kidney beans, drained
2(16 oz.) cans pork & beans, drained
2(16 oz.) cans butter beans, drained
½ c. ketchup
½ c. barbeque sauce
4 tbsp molasses
4 tbsp mustard
1 tsp chili powder
1 onion, chopped
Mix all ingredients.
Bake in large casserole at 350 degrees for 1 hour, uncovered.
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Current Events Section
We are continuing our “Healthy Living Seminar Series”.
We want to thank all who attended last month for making it such a success and we look forward to seeing you again this month.
TOPIC: What’s In Your Food
Date: Saturday July 18th
Where: 343 N. Ronald Reagan Blvd
When: 4pm
Cost: $10
Hosted by: Fit Transformations Personal Training Studio
Presented by: Evey Lingenfelter
Oftentimes while in a hurry we just grab pre-packaged foods or easy mixes that quickly and easily give us meals. But do you know what is actually in those mixes and instant meals? We will be reviewing ingredients found in many of our food staples to discover exactly what we are consuming when we save time and serve our family and friends something we whip up with the help of packaged mixes. It will astonish you and perhaps cause inspiration.
So come on out and try some new things and most important: socialize with like minded individuals who are looking to live healthy and fitter lives just like you.
Serving:
Beef Kabobs
Mixed Veggies
Sweet Potato Fries
Fruit Bowl
Our Favorite Websites for added Motivation:
www.transformation.com
www.thebiggestloser.com
New websites for some fun and interesting stuff:
www.HealthyDiningFinder.com – website that features healthy menu options at about 60,000 restaurants nationwide.
www.weightview.com – website that virtually slims you down. Upload a recent photo or yourself and they will send back the photo with you a lot slimmer. (What you could look like a lot thinner)
www.theconsciousgormet.com – Healthy – cooking programs
www.trichic.com – women-focused triathlon training
www.offshoresailing.com – sailing school
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 3 - 1/2 hour sessions from any package. Limited to the first 10 respondents.
Call NOW: 407-435-5008
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| Offer Expires: July 31, 2009 |
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