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Fit Transformations Newsletter
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| Monthly Newsletter |
October 2009 |
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| As we head into the holiday months before us with temptations at every corner, remember here at Fit Transformations we want to HELP YOU overcome those obstacles and be the best you can be today and every day.
Lynn Lingenfelter’s “THE BIG COMEBACK” will remind us all that sometimes when things seem to be lost forever and opportunity is gone…God willing, you can still comeback, you can overcome. “Oh No, I’m Not Going To Work For It” by Evey Lingenfelter will compel us all to look inside ourselves and decide; easy way? Deb Frederick will encourage us with her article, “BEWARE-THE GOBLINS ARE COMING“
Our Recipes Section includes some quick and easy crockpot recipes to assist you in eating healthy during your busy season. New stuff happening in our Current Events Section; so please check it out and join us for our walk/run group on Saturday’s starting OCTOBER 3, 2009. Email us at coach@fittransformations.com with any and all comments, suggestions… |
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THE BIG COMEBACK
By Lynn Lingenfelter
As I’ve been thinking and working on my article this month, it’s hard to believe all the things that have happened to me over this past year. Life was great and I was on top of my game. Then two weeks before my 41st birthday last October, I began to notice my sight wasn’t quite right. My speech became slurred and my mind couldn’t focus. By the time it was my birthday on October 20, I was admitted to the hospital with stroke-like symptoms. Until it was all said and done, I had lost my speech, sight, memory, my muscles were depleted, my ability to swallow ceased, my comprehension was gone, and what the doctors called “tracking” my brain just couldn’t work right. It was on my left side. They continued to test, prod and probe me, and at one point even said that I had cancer. They didn’t know what to do with me.
I have to admit fear gripped me that I might be dying (again), and I wouldn’t see my wife and kids anymore. I was powerless to do anything about it. As time went by and I learned I had PML, (another deadly disease, as bad or worse than AIDS) my fear turned to frustration. This couldn’t be happening. Evey was always strong, but she felt helpless too. As members of the family came to visit, it stirred us to start fighting back. Progress was slow, and I wasn’t much help for awhile. I tried to do things my way and hoped that God would work with me.
Fast forwarding to today, almost a whole year from the onset, I believe I have been made whole. That didn’t happen until I came to grips with God. I was missing contributing to my family and my Spiritual growth long enough. These are the most important things in my life. But my ways aren’t necessarily God’s ways. Once I admitted that my life was truly in God’s hands and surrendered completely to Him, He began to open my mind and my eyes that I needed to get out of the way of His leading and working in my life and body. This was a total reality check for me, and through this, I believe it has allowed my latest healing transformation. God’s grace is abundant and I am truly living in victory. I even benched 330 last week. Whether I am healed or not, I do know this, I know the Healer, the great Physician and walk with Him moment by moment every day.
“Now to Him who is able to do immeasurably more than all we ask or imagine, according to His power that is at work within us, to Him be glory…for ever and ever.” Ephesians 3:20-21 NIV |
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“OH NO, I’m NOT GOING to WORK for It”
By Debra Frederick
A recent phone conversation as best as I can remember it:
Me: “Hi, you emailed us about info on our personal training studio…”
Potential Client: “Yes I wanted to ask you a couple of things…”
Me: “OK, great… so what’s your name?”
Potential Client: “My name is Monica” (fictional name, but real story)
Me: “Ok Monica, how did you hear about us?”
Monica: “A friend recommended you guys, but I wanted to tell you I just had surgery.”
Me: “Oh really, when did you have surgery?”
Monica: “Last week”
Me: “What kind of surgery did you have?”
Monica: “I had liposuction.”
Me: “OK, well we’ve worked with people who have had lipo before. So what has your Dr. recommended for you….usually after surgery you have to wait, you know, 4-6 weeks before doing anything.”
Monica: “Ya I just want to know about the shots.”
Me: thinking real fast here…she has us confused with another company. “Monica you have the wrong company. We are Fit Transformations, the company you are thinking of is Transformations…they are the shot people.”
Monica: “OH…sorry. So what do you guys do?”
Me: “Well we teach you how to nourish your body with quality food, weight training and cardio. We make you, you know, work for it!”
Monica: “Oh NO, I’m not going to work for it.”
Are you a person that believes it is better to get “shots” or “lipo” or anything but work hard for your body? If so, this is the wrong newsletter for you to be reading.
So this young woman (yes she was young) is making choices because she thinks they are easier for her so therefore she is going to do it that way….not the perceived hard way. But is she right? Is it really easier to have major or even minor surgery and then make a phone call to get “shots” that help you control your appetite so that you lose weight? Maybe temporarily, in the now, it works…but down the road?
It reminds me of when I was a kid and my parents tried to teach me that cheating was wrong. They told me that it would help me in the NOW and I would get a good grade if I didn’t do the work and cheated off someone who had but in the long run I would only be hurting myself. Why? Because I wouldn’t be learning the things I was needed to learn to get to the next level or grade. So eventually I would fall behind everyone and then where would I be. Some good lessons from back when and they still apply today and in your fitness life. Do you want to fall way behind? Do you want to miss out on feeling healthy and fit because you cheated? Just some questions to ask yourself.
Set a new mindset today and learn how to treat this gift from God called your body. Today do something positive for your body and watch what happens….who knows, you and me, we might start a movement.
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BEWARE- THE GOBLINS ARE COMING
By Deb Frederick |
I don’t know how your month went, but it was a very good I don’t know how your month went, but it was a very good month for me. (almost) To follow up on my last article, I did get a couple weights to do my upper body and that is going well. I am actually beginning to see my “old” flapping biceps beginning to firm up. My cardio workout has increased, and I am faithful to at least five days a week. My Rocky IV tape is motivational and I look forward to it.
Why am I hesitant to say it was a very good month? Well, it feels like I’m at a plateau that isn’t budging right now. When Lynn called to check on me this morning, I was glad to talk to him and to talk to my grandson, Brent. I could hear Lynn in the background saying, “Ask Grammy if she’s eating right”, and then Brent echoed back to me, “Grammy, are you eating right?” Those words made my mind come to attention. So, I asked Lynn to give me a little nugget I could ponder for the day. His response was, “Mom, don’t cheat. Even if you cheat a little, your body will know it and react accordingly. I thanked him for that reminder. After we hung up, I thought about that. I am eating good meals, that’s true, but I did cut some careless corners (a bar that wasn’t at all healthy) when I didn’t have my veggies cut up and ready to grab in weak moments. I put bad dressing on my salad from time to time. It was only a little, BUT often. I remember thinking, “I’ll do a little longer cardio or walk extra this evening”. God made our bodies so perfectly and put built in defenses for emergencies that come up. You know that, too, and if you don’t, ask Lynn. He’ll explain it to you for the 4th and even 5th time. (that’s me) At church several ladies love to bake goodies and have them setting there for people to munch when they fix a cup of coffee or tea at our reception area. A couple times there was zucchini bread or banana nut bread. I rationalized that it ’sounded’ healthy and enjoyed it with friends on a couple occasions. I KNOW BETTER! If I hadn’t cheated that much, I probably would have seen even better results for my hard work all month.
Yes, I had a good month over all, but it could have been a very good month. September is coming to a close and October is almost here. Oh no… it’s almost time for “trick or treat”. We all know what that means!! Here is my shout out to you. I’m putting myself out there and giving you permission to ask me if I allowed the ‘goblins and ghouls’ to break down my renewed and fresh attitude. I work too hard. I know better. We can all do this!! Talk to you next month.
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Recipes Section
September is here, kids are in school and we are all starting our last quarter of the year with Labor Day Weekend. This month we have added lots of healthy dip recipes and a healthy potato recipe that you can bring to your Labor Day BBQ, picnic or pool party as a healthy alternative to some of the other tasty fare being served. All dips can be served with whole wheat pita bread, bakery sour dough bread, bakery rye, pumpernickel or multigrain crackers. Enjoy!
October is here and with it fall has officially arrived. That means is will get colder out (ok just a little colder in Florida) and soon we will have to start wearing jackets and pants. We’ll end the month with the beginning of all the fall festivities HOLLOWEEN. With that in mind we have included some quick, healthy and hot meals…so get your crock pots out.
CROCKPOT CHICKEN AND VEGGIES
By About.com
1 (4 pound) frying chicken, skin removed
2 pounds new red potatoes, cut in half
1 pound baby carrots
1 onion, chopped
3 cloves garlic, minced
1 (14 ounce) can low sodium chicken broth
¼ cup water
¼ tsp pepper
1 tsp dried marjoram leaves
¼ cup flour
1-1/2 cups low fat sour cream
Combine all ingredients except sour cream and flour in a 4-5 quart slow cooker. Cover and cook on low for 10-12 hours until chicken is thoroughly cooked and vegetables are tender.
In a small bowl, mix sour cream and flour with a wire whisk. Slowly stir in about ¼ cup of the hot liquid from the crockpot and blend well. Then add mixture to crockpot and stir. Cook until sauce thickens, about 6-8 minutes. Serve with hot cooked pasta, couscous, or brown rice.
MADRAS CHICKEN
By About.com
3 onions, chopped
4 cloves garlic
4 apples, peeled and cut in chunks
½ tsp salt
1-2 tsp curry powder
1 (8 ounces) jar mango chutney
3 pounds boneless skinless chicken legs
3 cups hot cooked couscous
Combine all ingredients in a 4-5 quart slow cooker. Cover and cook on low for 7-9 hours until chicken is thoroughly cooked and onions are tender. Stir well and serve over couscous. Serves 6
SLOW COOKED GINGERED BEEF
By About.com
11/2 lbs. boneless beef round steak, trimmed
4 carrots, cut into 1/2″ pieces
1 onion, chopped
3 cloves minced garlic
1 cup beef broth
3 Tbsp. low sodium soy sauce
1 Tbsp. grated fresh ginger root
¼ tsp. pepper
1 Tbsp. hoisin sauce
3 Tbsp. water
3 Tbsp. cornstarch
9 oz. pkg. baby peas
3 cups hot cooked rice
Cut beef into 1″ cubes. Place in crockpot along with carrots, onions and garlic. Combine broth, soy sauce, ginger root, pepper and hoisin sauce in a small bowl and mix well. Pour over beef and vegetables
Cover crockpot and cook on low for 10-12 hours or until beef and vegetables are tender.
Turn crockpot to high heat setting. Mix cornstarch and water in a small bowl and stir into crockpot. Cover and cook on high for 15-20 minutes until thickened. Stir in peas and cook another 10-15 minutes until hot. Serve over cooked rice.
CROCKPOT PUMPKIN SOUP
By About.com
1 onion, chopped
16 ounce can solid packed pumpkin
3 (14-ounce) cans ready to serve chicken broth
2 cups frozen corn
½ tsp salt
1/8 tsp pepper
2 cups half and half cream
2 cups fresh cilantro
½ cup toasted pine nuts
½ cup grated Parmesan cheese
4 cloves garlic, minced
1 tbsp lemon juice
¼ cup olive oil
In a 3-4 quart crockpot, combine onion, pumpkin, and 1 can of chicken broth; mix until blended. Add remaining chicken broth and drained corn. Cover and cook on LOW for 6-7 hours until hot and flavors blended.
To make pesto, in food processor, combine cilantro, pine nuts, Parmesan cheese, salt, and lemon juice. Blend until chopped. Add olive oil and process until blended. Set pesto aside.
Add half and half soup, turn crockpot to HIGH, and cook for 10-15 minutes. Serve soup topped with the cilantro pesto. Serves 6-8.
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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 the TreadZ gym, starting October 3, 2009. Evey and Chrystal will be organizing the event with one leading a walk group and the other leading a 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!
Interesting stuff to check out:
shortcuts.com – coupon website that links coupons directly to your grocery store’s savings card
Tastebook.com – virtual space for discovering, organizing and sharing recipes – over 100,000 recipes
thecarrot.com – monitor’s workouts and diet….plus if it affects your health at all – exercise, what you eat, your mood, or sleep patterns – this site lets you track it and run detailed trend reports
flavourshaker.co.uk – mixes ingredients with ceramic balls inside to make your own salad dressing-no more whisking and mincing by hand
organicvillefoods.com – Organicville Original BBQ sauce – finally a healthy sauce for the family
transformation.com – Bill Phillips online community for added support – check it out
biggestloser.com – follow your favorite reality show contestants and their programs online
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 = $60
*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
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So How Many Calories Are In That Candy?
Before you reach into your kids bag of goodies come October 31… HOLLOWEEN, know how many calories you are swallowing first. Otherwise enjoy all the fun festivities that await you from now till New Years. And remember it is easier to never gain the weight then to gain it and then have to work to lose it.
100 CALORIES
3 and 1/3 snack size Twizzlers
5 Starburst Original fruit chews
8 Dots
13 and 1/3 Pieces Brach’s Candy Corn
28 Milk Chocolate M&M’s
60 Smarties
1 and 2/3 snack size York Peppermint Patties
2 Twix minis
A little less than 1 and ½ snack size Kit Kats
3 Milky Way Midnight minis
1 and ¼ Snickers fun size bars
4 3 Musketeers minis
4 and ½ Tootsie Roll midges
So be aware of what exactly you are putting in your mouth this holiday season. It just doesn’t seem like so much but if you eat half of your kids candy you will have to work really, really hard cardio’ing to make up for it…..is it worth it? You tell me!
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