This month Lynn Lingenfelter will again inspire us with his article, “GOD Is Great”. Evey Lingenfelter will make you question “WHY Do You Want To Lose Weight?” An once again we are so thankful to have Deb Frederick’s article “THE CHOCOLATE EGGS HAVE EYES” as she shares some of her triumphs and trails while getting healthy and fit.

Please check out our Current Events Section to update you on the many new packages we have available for all those interested in taking their health and fitness to the next level. Please email us at coach@fittransformations.com with any and all comments, suggestions or critiques…we would love to hear from you.

An update on my life this past year and a half:

As many of you know I have had HIV/AIDS since 1983 from a blood transfusion which was 26 years ago. Hard to believe, but I have been able to continue to have a full and active life due to a mostly healthy lifestyle and occasionally taking HIV medications (on and off on an as needed basis) determined by me through-out most of my adult life with (HIV). Thinking I survived this gunshot wound, this ugly disease and this idea of deaths door with little regard that God’s plan was you live and you serve. I was not doing that.

However, this past year and a half my life has been extremely challenging or should I say another wake-up call from God. Here I was living life for me and not the purpose for which I was given life. So God said let’s take a difficult walk. I said not again, I won’t, I can’t. He said you must! Looking back now I see how much God was by my side. Sometimes I wonder why he does not give-up on my stubborn ego.

Not knowing it, I began my new journey in the summer of 2008. Life was pretty good, but small things were starting to take place. I was starting to be a little forgetful which was getting people around me a little annoyed. No big deal. I just dismissed it as people exaggerating “my forgets”. Then my eyes started to change, they would sometimes be blurry and then be just fine, again no worry, after all I’m in my 40’s. The next change came with my speech, with the occasional slur. Now concerned about my health, I make an appointment to see my doctor. To make a long story short, in less than two weeks I’m fighting for my life with some mystery illness.

I’d like to continue my story and share in detail exactly what transpired in October and November of 2008 in later entries…so stay tuned.

Psalm 147:3 “The Lord heals the brokenhearted and binds their wounds.”

Why Do You Want to Lose Weight?

By Evey Lingenfelter

Before any success in getting fit or losing weight can occur you first must determine “Why” you want to do it. “Why” do you want to be 20lbs or 50lbs lighter? “Why” will you watch what you eat all the time and in fact track it daily? “Why” are you going to MAKE THE TIME to weight train and cardio regularly? “Why” are you willing to start cooking the majority of your meals at home instead of going to restaurants? “Why” are you changing the meals the whole family eats and setting yourself up for having to deal with whinny kids for the next two weeks or until they get used to the new eating? “Why” are you going to limit yourself to having Margaritas or wine just once a week? “Why” will you say no to all the chocolate floating around the office everyday?

I personally have been struggling with this whole “why” thing myself for quite some time now. For about a year to be exact! Here are some of the things I have been telling myself while procrastinating on getting healthy and fit.

“I don’t look that bad. Most people are working to get where I am right now.”
“I have too many projects and I can’t give it 100% so…it can wait”
“This or that is more important.”
“I can get in shape anytime I want to but I just don’t really want to right now.”
“Getting fit and healthy right now is just not that important.”
“No one really cares if I am a little overweight.”
“It’s another holiday/birthday and well just today I will eat/drink junk”

I don’t know if you can relate to the excuses I have used for not buckling down but there you have it. They are excuses for not taking control of my health and fitness. Reasons I have given myself for not getting fit again. What are your excuses? What are you regularly telling yourself that is making it OK for you to eat chocolate every day? OK to go out to eat all the time? Or not spending the time or intensity in your workouts that you should be doing?

As I was thinking about this month’s newsletter article I realized that what has been my stumbling block for a time period can very well be what has caused a few people I know to also struggle. And it’s the “WHY do it” thing. In talking to my clients recently about decisions they have or have not made it often comes down to the “WHY”. Is it the wedding, class reunion, the family reunion or cruise that you want to look great for? Did your Dr. say you had better clean your act up or else? Why would you subject yourself to a lifestyle overhaul without a darn good reason for doing it? Because it is so much easier and comfortable to stay right here, where I and you are right now…. isn’t it?

So recently, as of February of this year, I joined Bill Phillips online social network geared at helping people lead healthy and fit lives. He has an 18 week challenge that I joined to help me not only be accountable to staying on course but to dig deeper in understanding my stumbling blocks or strongholds that food has on my life and why. His website is www.Transformation.com and it is open to any and all that want to improve their health and fitness. It’s a community of like-minded folks all traveling the path to health and fitness where many of us share lots of common pitfalls and weaknesses in our lives. I have found the group to be friendly, supportive and interesting. However, just signing up will not help you. You must take the steps to get involved. Step out of your box and get to know others on the site. Share some of your stories. Have fun with it. I know I am and I will be back to my old comfortable fitness level in ohhh about 15 weeks. Just watch and see…I know there are many others watching and for me that is a great incentive. What is it going to take to get you moving in the right direction? Think about it.

The Chocolate Eggs Have Eyes

By Debra Frederick

Have you seen that commercial for Geico Insurance; you know, the one that has the little stack of money with a set of eyes that show up nearly everywhere? It has always been a little annoying to me, even juvenile at times. Well, guess what, I’ve seen those eyes! No, they aren’t attached to a little stack of money. They are on the homemade chocolate eggs all around my church that the young people are selling as a fund raiser for their activities and conferences! And would you believe there is now an attractive basket of them right in my office for guests and parishioners to buy when they stop in. My office is in another building, and as church secretary, I get to greet the public, and enjoy my job very much.

BUT, I find it sad that I am haunted by that attractive little basket of harmless eggs! The only way they will become harmful is if I buy one and eat it. That is when I’ve given in and it’s easier to buy another and maybe even just one more. Well, like any other bad habit, I must not let it rule over me. I’m going to go to work this week, armed with fruit and low fat protein bars, so that if I look into the eyes of those eggs and they try to entice me, I’ll have a tool to help me have victory over that temptation. That way, when I work a little harder on my cardio, I will see good results and not just to burn off those ugly fat calories the eggs left in my body.

It’s a new day, a new week and a new month, and the slate is clean. I can do this. When Lynn calls, I’ll be able to give good news, and when I look in the mirror, it will be happy eyes looking back at me. I want to recall that old thought, “Nothing tastes as good as thin feels”. And, best of all my body will be healthier. We can do this!

Recipes Section

Salads are a big part of every healthy eating meal plan. As many of you know, those of you who regularly read our newsletter or Evey’s blog, not many as in NO salad dressings that you will buy in a regular grocery store that are good for you. All of them have some type of sugar in them. So this month we are giving you several recipes for salad dressings that taste great and are homemade. Please try them and email us with any thoughts or suggestions you may have. We can be reached at coach@fittransformations.com.

Tarragon Mustard Dressing
By Clean Eating Magazine

4 oz soft tofu, drained
1 tbsp Dijon mustard
½ tbsp fresh lemon juice
½ clove garlic, chopped
1 tbsp fresh tarragon, chopped, or ½ tsp dried tarragon
Sea salt and fresh ground pepper to taste

Place tofu in a blender and process with Dijon, lemon juice and garlic until smooth, scraping down sides of work bowl as needed. Transfer dressing to a small mixing or serving bowl and stir in tarragon, salt and pepper. Refrigerate until serving or use immediately. Store in a sealed container in refrigerator for up to 3 days.

Nutrients per 1-tbsp serving: Calories: 25, Total Fat: 1g, Sat. Fat: 0g, Carbs:1g, Fiber:0g, Protein: 2g, Sodium: 150mg, Cholesterol: 0mg

Buttermilk Ranch Dressing
By Clean Eating Magazine

5 tbsp low-fat buttermilk
3 tbsp nonfat plain Greek-style yogurt
1/4tsp onion powder
1 tsp fresh dill
1 tsp fresh parsley, chopped
1 tsp fresh chives, chopped
Sea Salt and fresh ground pepper, to taste

In a medium bowl, whisk together all ingredients until blended. Refrigerate until serving or use immediately. Store in a sealed container in refrigerator for up to 5 days.

Nutrients per 2-tbsp serving: Calories: 10, Total Fat: 2g, Sat. Fat: 0g, Carbs: 1g, Fiber: 0g, Sugars:1g, Protein:1g, Sodium:55mg, Cholesterol:1mg

Creamy Fresh Herb Dressing
By Clean Eating Magazine

6 tbsp nonfat plain Greek-style yogurt
2 tsp fresh lemon juice
1 tsp raw organic honey
1 tsp Dijon mustard
1 tsp parsley, chopped
1 tsp fresh dill, snipped or chopped
1 tsp lemon zest
Fresh ground black pepper, to taste

In a small bowl, whisk together all ingredients until blended. Refrigerate until serving or use immediately. Store in a sealed container in refrigerator for up to 5 days.

Nutrients per 2-tbsp serving: Calories: 25, Total Fat: 0g, Sat. Fat: 0g, Carbs: 3g, Fiber: 0g, Sugars: 1g, Protein: 2g, Sodium: 40mg, Cholesterol: 0mg

Basil Walnut Vinaigrette
By Clean Eating Magazine

10 fresh basil leaves, finely chopped
½ clove garlic, minced
1 tsp Dijon mustard
1 tbsp wine vinegar
1 tbsp extra-virgin olive oil
2 tbsp low-sodium chicken broth
Sea salt and fresh ground black pepper, to taste
1 tbsp unsalted walnuts, chopped

In a medium-size mixing bowl, add basil, garlic, Dijon, vinegar, oil, broth, salt and pepper, whisking to combine thoroughly. Stir in walnuts. Refrigerate until serving or use immediately. Store in a sealed container in refrigerator for up to 2 weeks.

Nutrients per 1-tbsp serving: Calories: 45, Total Fat: 4.5g, Sat. Fat: 0.5g, Omega-3’s: 200mg, Omega -6’s: 990mg, Carbs: 1g, Fiber: 0g, Sugars: 0g, Protein: 0g, Sodium: 80mg, Cholesterol: 0mg

Honey and White Balsamic Vinaigrette
By Clean Eating Magazine

2 tbsp white balsamic vinegar
2 tbsp extra-virgin olive oil
1 tbsp raw organic honey
¼ tsp mustard seeds, ground
Sea salt and fresh ground pepper, to taste

In a small mixing bowl, whisk together all ingredients. Refrigerate until serving or use immediately. Store in a sealed container in refrigerator for up to 2 weeks.

Nutrients per 1-tbsp serving: Calories: 90, Total fat: 7g, Sat. Fat: 1g, Carbs: 6g, Fiber: 0g, Sugars: 5g, Protein: 0g, Sodium: 50mg, Cholesterol: 0mg

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 Lynn 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 weather. Cardio may actually be fun this way…Everyone in the community is welcome!

Interesting stuff to check out:

www.transformation.com – Bill Phillips online community for added support – check it out!

www.biggestloser.com – follow your favorite reality show contestants and their programs!

www.thecrystal.com – all natural Crystal Body Deodorant

www.kissmyface.com – paraben free & gives you a light tan instantly

www.booksfree.com – works like Netflix. Create lists of books you want to read, then just sit back & wait for them to come in mail. Monthly plans start at $11 a month.

www.dignswap.com - swapping site for exercise stuff

www.thesmarterbarter.com – swapping stuff or services for stuff or services

www.U-exchange.com – swap services for services

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.