Thank YOU for your continuing support of us here at Fit Transformations. We strive every month to bring you inspiring, motivating and helpful information. Please feel free to contact us at any time with your thoughts, comments, and suggestions at coach@fittransformations.com.

This month Lynn Lingenfelter will inspire and motivate us with A Leap In Faith. Evey Lingenfelter shares Coming Out Of the Haze.

Enjoy our RECIPE SECTION that we include every month for your convenience and inspiration and please read carefully our CURRENT EVENTS SECTION to keep up to date on what’s happening here at Fit Transformations and with Lynn and Evey Lingenfelter.

A Leap of Faith
By Lynn Lingenfelter

I believe that life is only to be lived with God at its center. After all He made us perfectly to unite in his love. As I grow up I seek to fill a void of love and acceptance. Knowing that my choices to fill those voids come mostly from my own strength I fail many times and I often have given way to despair. Finally I took a leap in faith to grasp hold of God’s lasting truths to find some kind of HOPE.

I trust that real control comes not from our selves but from God which then allows us new pathways to choose a better way to live our lives. I then understand that dying daily to self is the only way to fill that void. When I stay out of the way, I know the power of God shines through! Others can see my life as being lead in a pure way of true intentions. Life will continue to grow toward my purpose and devotion to Christ!

Many will try in their own power, but eventually end up knowing that communion with God is the only way to overcome life’s challenges. I know because I’ve tried all the other ways. Never think you can know a better way to live your true purpose for being created on this earth.

So God’s plan for my life and yours is to stay the course in good and bad times by faith alone. Any other way leads to more strife and despair. Following God’s plan is the best way to achieve your life purpose.

Romans 1:16 I am not ashamed of the gospel of Christ, for it is the power of God to salvation for everyone who believes.

Coming Out Of The Haze
By Evey Lingenfelter

I just recently returned from a family vacation that took us back to my home town. I have been back to my hometown quite a few times since my parents passed away 2 and 3 years ago but my kids have not. I still have a lot of family there and wanted the kids to see some of their cousins, aunts, uncles and my grandmother, my mom’s mother, who is still alive and doing very well. It was an interesting time. But for some reason it was really, really stressful for me. On the way out of town and on the road back to Florida I finally started to feel OK again. And for the first time since my dad passed away in Jan of 2007 I started to feel like THE HAZE was lifting.

Have you ever been in a period of your life when you felt like there was a veil or soot over your whole being? It seems like you can see, hear, and taste things but not clearly and not with any clear distinction. No depth to anything because there is not depth to you at this time. You are just treading and treading and treading, not really going anywhere but just being and wondering why! And bad stuff just keeps happening to you. It’s just seems like it is a really bad time in your life and there is no end to it! I don’t know if it’s depression or for me grieving or both but I believe we all go through these times.

One thing we know is that none of us gets out of LIFE without some bad times. It is the great equalizer. In fact some of us have had it much, much worse than others. Look at my husband for example – and what an example he is. He has HAD TO overcome and work through some serious health situations which also affected his thinking and his confidence and well just about every area in his life, as it would and does in all of our lives.

When I was starting to finally feel like myself again, that is without a doom and gloom outlook, I realized at that time THAT I HAD NOT FELT THIS WAY in a long time. It was at that moment that I first realized that I had been living a blah existence. That I had NOT really been living and had in fact just been existing! Just going through the motions day-in and day-out without really paying attention to anything to even wonder why I was doing what I was doing! Just not really feeling and living life! Not being capable of appreciating the little things or the big things.

Well I am back and what I hope you get out of this message is you can be back too. If you are currently going through a lot in your personal live, professional life, financial life and in any other way being really challenged there is an end to that dark tunnel. Not sure where that end is for you or when it will happen for you but if you just keep looking one day you will wake up and you will say to yourself, “WOW I really feel good today?” And it won’t just be for a few minutes or a few days but it will become your regular outlook again. It will feel like a new beginning. We all need new beginnings sometimes.

One thing that really helped me was to start focusing on helping others and stepping out into new avenues with work and socially. Communicating with my family back in my hometown and closing some chapters really helped me moving forward too. I know I will still grieve on occasion but it will be momentarily, not for days on end!

Wishing you the very best today and for the rest of your life and remember most things are just temporary – the good and the bad. Nothing lasts forever, including our lives! Look for the end of your dark tunnel because you have lots of people who are there waiting for you and if you’re a parent like me…counting on you!

Recipes Section

Every month we set out to introduce new recipes for you to try out in your home. We generally look for easy recipes that just about anyone would be able to make. You really don’t need a lot of kitchen experience to make a healthy meal for you, your family and friends. This month we have included some regular all time favorites but with more healthy ingredients so as to make these meals tasty and power houses of nutrients as well. Enjoy and please let us know how they turn out for you. Email coach@fittransformations.com with your results!

Buffalo “Wings”

By Muscle and Fitness

1 large egg

½ cup wheat germ

1lb chicken breast tenders

½ cup Frank’s RedHot Buffalo Wing Sauce

Nonstick cooking spray

Preheat oven to 350 degrees F. Cover a cookie sheet with aluminum foil and place a baking rack on top; coat with nonstick cooking spray. In a large bowl, beat the egg. Sprinkle the wheat germ onto a large plate. Dunk the chicken tenders in egg, then dredge in wheat germ and place on baking rack. Cook for 30 minutes, turning chicken halfway through cooking time, then crank up the heat to broil and cook another 5 minutes per side or until both sides are crispy. Transfer chicken to a large bowl and toss with wing sauce.

241 calories (serves 2), 36g protein, 12g carbs, 3g fat

Mac and Cheese Lite

By Rocco DiSpirito

Makes: 4 servings

Nonstick cooking spray

Salt

4 ounces whole-wheat macaroni

½ cup onion-garlic puree (see below for “Rocco’s Secret Weapon”)

½ tsp dry mustard

Pinch cayenne pepper

1 cup shredded 50% reduced-fat cheddar

1/3 cup nonfat Greek yogurt

¼ cup whole-wheat panko bread crumbs

¼ cup grated Parmesan

“Rocco’s Secret Weapon”

Makes 1 cup

Step 1: Combine 1 large Vadalia onion, 9 garlic cloves (roughly chopped) and ½ cup water in a microwave-safe bowl, Season with salt and pepper to taste.

Step 2: Cover the bowl tightly with plastic wrap and microwave on high 10 min.

Step 3: Pour the mixture into a blender; until smooth. Season with salt and pepper to taste. (Store in a covered container in the fridge for up to 72 hours)

1. Preheat the oven to 425 degrees. Mist an 8-inch-by-8-inch baking dish with cooking spray; set it aside.

2. Bring a large pot of salted water to a boil. Add macaroni and cook according to package directions, drain.

3. Meanwhile, bring onion-garlic puree, mustard and cayenne to a simmer in a small saucepan over medium heat, stirring often. Whisk in cheddar until melted. Remove from heat and whick in yogurt.

4. In a medium bowl, toss the macaroni with the cheese sauce. Season with salt to taste. Pour the mixture into the prepared baking dish and sprinkle panko over the top. Top with Parmesan.

5. Bake until Parmesan is melted and macaroni is hot throughout, about 10 minutes.

Nutrition Facts per serving (about 2/3 cup)

237 calories, 17g protein; 31g carbs; 7g fat (4g saturated), 3g fiber

Egg White Pizza

By Oxygen Magazine

Makes 1 serving

Nonstick olive oil spray

5 large egg whites

Freshly cracked black pepper, to taste

1 tbsp water

½ cup no-salt tomato sauce

½ tsp dried basil

¼ tsp dried oregano

¼ cup low-fat ricotta cheese

¼ cup chopped green bell pepper

¼ cup sliced fresh mushrooms

1 ½ tbsp Parmesan cheese

1. Spray a small frying pan lightly with oil. Whisk together egg whites, pepper and water and pour into the pan over medium heat. Cook gently until eggs turn opaque and are cooked through evenly.

2. Meanwhile, in a small mixing bowl, whisk together tomato sauce, basil and oregano.

3. When egg whites are set, gently flip them over. (For east flipping, slide egg whites onto a serving plate and flip back over into pan.)

4. Cover with tomato sauce mixture, ricotta cheese, green peppers and mushrooms. Top with Parmesan cheese. Cover pan, reduce heat to low and cook until cheese melts slightly. Serve immediately.

Calories: 258, Total Fats: 8g, Saturated Fat: 4g, Trans Fat 0g, Cholesterol: 24mg, Sodium: 493mg, Carbs: 18g, Dietary Fiber: 3g, Sugars: 9g, Protein: 30g, Iron: 2mg

Protein Packed Cookies

By Oxygen Magazine

Makes 24 cookies

1 cup whole-grain flour

1 cup wheat bran

1 cup vanilla protein powder

½ tsp baking soda

1/3 cup Sucanat (optional)

1 tbsp pineapple juice

1 cup unsweetened applesauce

2 egg whites

1 tsp pure vanilla extract

½ tsp pure coconut extract (optional)

1 cup finely chopped fresh pineapple or 1 8-oz can unsweetened crushed pineapple

1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper and set aside.

2. In a large bowl, mix together first 4 ingredients. Set aside.

3. In a small bowl, stir Sucanat (optional) into pineapple juice. Set aside.

4. Add all remaining ingredients to the large bowl and combine gently. Add pineapple juice mixture, stirring gently; do not over mix.

5. Use a spoon and bare hands to form dough into walnut-sized balls. Place balls onto baking sheet, flattening slightly. Bake in oven until lightly browned. Let cool before serving.

Calories: 100, Total Fats: 1g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 15mg, Sodium: 50mg, Carbs: 15g, Dietary Fiber: 2g, Sugars: 6g, Protein: 8g, Iron: 1mg

CURRENT EVENTS SECTION

Bill Phillips Transformation Book Group Meeting/Workout Session: meeting Saturday Sept. 13th at 10am at Fit Transformations Personal Training Studio. Located at 343 N. Ronald Reagan Blvd. Longwood, Fl. This is an incredible opportunity to get to know others in our community working to live healthy lives. Reviewing Bill’s Best Selling Book and applying his 18 action steps to our current health situations. Lots of support and encouragement followed by a workout session with Lynn and Evey to finish the morning!

coach@fittransformations.com. New website coming soon!

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. This is an excellent package for anyone on a maintenance program.  $120 per month

Personal Training Packages

Rate per ½ hr session

18 week package training 2 x week $40

18 week package training 3 x week $35

36 week package training 2 x week $35

36 week package training 3 x week $30

Rate per 1 hr session

18 week package training 1 x week $65

18 week package training 2 x week $60

18 week package training 3 x week $55

36 week package training 2 x week $55

36 week package training 3 x week $50

Individual Training Session - 1 hr session = $75

Individual Training Session - ½ hr session = $45

*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