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Fit Transformations Newsletter
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| Monthly Newsletter |
September 2009 |
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| As we begin this last quarter of 2009 it is our hope here at Fit Transformations, that you become inspired, motivated, compelled or even angry enough to make a decision to start NOW on your journey to a fitter and healthier YOU.
This month Lynn will give us our monthly spiritual inspiration with his article PERSERVERANCE-STANDING STRONG. Evey will make you question which person is leading your life the Fat Person VS Fit Person. Chrystal will motivate you to continue on with Third Times A Charm. And Deb will remind us with her article, A Whirlwind Of A Month that we all can still do the best we can.
Enjoy the Recipe Section that we include every month for your convenience and inspiration and please read carefully our Current Events Section for info on our upcoming seminar and exciting new stuff happening here. Email us at coach@fittransformations.com with any and all comments, suggestions |
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PERSEVERANCE- STAND STRONG
By Lynn Lingenfelter
Persevere – what does it mean? Webster says to persevere is to stand in spite of counter influences, opposition or discouragement. That’s been on my mind a lot lately. Almost daily I’m reminded that my speech and brain functions still aren’t where they could be. Some days start out like I’m completely normal and I can go through my daily routines with confidence, knowing my speech is good and looking at the keyboard of my computer or operating my cell phone, (a simple task we take for granted) aren’t causing me to get annoyed or frustrated. Then suddenly, without warning, my words might get twisted when I speak, or someone must have messed with the letters on my keyboard because my fingers spew out jibberish on my screen, or I just sit there and wonder what to do. How frustrating is that! Nothing would please me more than to be able to speak clearly and have words flow freely from my mouth or as I try to work on my computer.
I know that God knows all about my problems. I’m grateful for that. If I whine or complain, the only thing it does is get me worked up, and then my speech goes totally out of control. So it’s best to stop what I’m doing and gather my thoughts. Then I’m learning to give it over to the Lord. It’s too much for me to deal with. It’s sort of like the apostle Paul. He had some type of affliction in his body and asked the Lord to heal him several times. God’s answer came back to him, “My grace is sufficient for you”. II Corinthians 12:9 That’s not an easy answer, but if I’m trusting Him for my hope of eternal life, I’m learning I can trust Him with the cares of this fragile life. Two other verses come alive to me, “I have learned to be content, whatever the circumstances.” and “I can do everything through Him Who gives me strength.” (Philippians 4:11 and 4:13 NIV) Once I get my “attitude adjustment”, my joy comes back and the burden is off my shoulders. I take a deep breath, thank God and resume my day with renewed strength.
Perseverance, then, for me is in spite of the battle in my head and sometimes getting discouraged, I can press on. One final verse that means a lot to me is, “But those who hope in the Lord will renew their strength. They will soar on wings like eagles, they will run and not grow weary, they will walk and not be faint.” – Isaiah 40:31 NIV I pray God will give me grace to persevere in all my days, and have victory in this life. Join me in this journey. |
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A Whirlwind of A Month
By Debra Frederick
Well, it’s been quite a month. The first two weeks I did well, because Lynn & Evey and family were coming. I wanted to make them proud of me. When they got here, I had good meals planned and time with them flew. We hiked and had a great time. They were gone all too quickly. The next week I moved, so time continued to fly by. It was hard to keep on track with my food plan but I did the best I could. My cardio was cut short several times, with work, unpacking, volunteer work and other rationale I made up in my mind. But, I will say this, I maintained throughout the month. I’m grateful for that.
There were times I wanted to give up and a little voice inside my head would say, “You’re getting older, Debbie, it won’t matter. People will understand.” My walking partner hurt her knee and she can’t go with me. I guess it will just have to wait awhile.
Then Lynn called and we talked. I told him I would get back on track, and that’s what I’m doing. I’ve set some new goals for this upcoming month. I hope to get a couple hand weights, and I dug out my old Rocky IV cassette. Those songs are great to brisk walk and jog to. I used it all the time when I trained for the marathon. Also, I plan to increase my workout to 40-45 minutes. These are realistic goals, and as I write this little article, I’m asking you to be part of my accountability team. I’m hoping you’ll read this and then check on me next month. You know, we have a great common ground. You can turn on the TV and see people who do workouts, or see personal training ads in newspapers, or walk past gyms on many corners, but our common ground is Lynn & Evey. They’re so great to work with and always have just the right encouraging words to keep us going. They’re never judgmental or make me feel like a failure. That’s enough to make me want to stay focused and not give up. How blessed you are to be near enough to work out with them personally.
Check in with me next month and remember what Lynn always says, “Take one day at a time”. It’s bedtime now, but tomorrow is another day. Let’s make it a great one!
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Fat Person VS. Fit Person By Deb Frederick
Fat Person: “I really can’t get thin because I just don’t have the time to do all the stuff I am suppose to do. Like who has time to exercise every day? Or be prepared for the day? Jeeezzz, who does that trainer think I am? I am an important person and well work is so much more important than this stuff. And if work is not getting in my way then well my lifestyle is just too busy….I have so many other things to do today and well every day, that is just so much more important than my health. In fact I know, Stuff just won’t happen without me.”
Fit person:
“Ok so the plan for today is to take kids to school, go running for 35 minutes, work on article for newsletter, train clients and eat what I wrote down last night for today… do a few errands, get kids, homework, snacks, hang with kids, laundry, work on client schedules, dinner, weight train, showers…reading with kids, bedtime”
Fat person: “some people are just supposed to be fat and besides I am too tired to get off the couch, computer or out of bed before 10am. When I get done with errands and/or work today I want to watch Biggest Loser and try to figure out how those people do it. I think it is rigged or something because well people just can’t do that good with weight loss. At least not without a lot of help, like someone cooking for them, cleaning for them, keeping all the bad food away from them… Do you remember that movie 300, it was all movie art…those guys are not real. No way!”
Fit Person: “Wow I am so glad that I am taking care of this body God gave me so that I have all the energy needed to do all the things I want to do today. In fact, thank God I can get up, Thank God I can go running, Thank God I have the money to eat quality food and well I am blessed. I want to keep moving so that I will continue to feel so vibrant, alive and well.”
Fat Person: “I have tried everything and yet I am still fat. I only ate once a day for 4 months last year, lost 45lbs, started eating again the way I like, and now I am 65lbs heavier. It just can’t be done…I need to realize it is for the chosen few to be fit and thin. Not me.”
Fit Person: “Okay so I have been working out as planned, eating 5-6 small meals every day, cardio’ing everyday, weight training 3 times a week. In fact, I have it all written down but I am still making so little progress. Okay, ok, ok I will just keep going forward…my trainer says this might happen, slow start. Ok, I know it works…I will keep doing it, I will keep doing it. I know it works…looks at all those other people it has worked for. It will work for me too. Just be patient…I will persist until I succeed. And succeed I will. There will be a fit and healthy me in a few months…just watch and see.”
Fat Person: “This sucks. This just does not work. I have been busting my butt for a month now and look…I have lost a whopping 5 pounds. Well…it is just not worth the time and energy. I just can’t do this anymore. I am missing my favorite shows, I can’t have wine every night, I gave up to much for a lousy 5 pounds. Yaaa, I was starting to feel better, sleep better and really have energy but SO WHAT….I want a big, fat, sloppy burger and I want it now! I knew I couldn’t do it anyway. Look fit and healthy for what, like the first time in my life…ya right! It just was not going to happen. At least, not to me.”
Fit Person: while running: thinking about how great it is to move my legs and arms. How fit I am…or am getting. How much easier this running is today than it was yesterday. I know I can go farther than I did yesterday. yes it will be hard but good. I want it to be hard. You don’t get a fit and healthy body just doing enough to get by…you have to go for it, go hard, give it your all… and then wow…what a feeling. That’s what I want. Yaaaaa. I had a great run today and I wasn’t really wanting to do it but I brought it on. Awesome, can’t wait till tomorrow…I will do even better”
Fat Person: while walking/running or any cardio activity: This sucks too. I’m not a walker, runner, biker….I hate this stuff. Move my body? For what? So that I can fail again? I just can’t stand to sweat. look I am already sweating. How much time has gone by? Omgosh…just 5 minutes! I’m suppose to do this for how long? I just can’t do this…this is not me. I just can’t imagine my doing this crappy stuff every day. Oh no… I think, well I think I will just try it a little and see what happens. If I don’t lose like a lot of weight from this then forget it. I’m not going to do this anymore. You know there are easier ways to lose weight…I could just stop eating but 500 calories a day. Yes…that’s what I should be doing.”
I believe in each of us is a fit person and a fat person. I know I have played both these scenarios out in my own head while trying to get fit and healthy on many different occasions. Fortunately we all can choose whether we are going to listen to the fit person or the fat person today.
Remember all that self talk going on in your head while you exercise, do food prep or am just relaxing will determine whether you will live a fit or fat life.. When we start to second guess and question if it really can be done…realize you are talking from the fat person mindset. Be positive and keep moving forward and you can become that FIT PERSON.
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| Third Time’s a Charm
By Chrystal Ciodyk
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Most people mentally commit to twelve weeks when they start at Fit Transformations. We have no contracts, of course. Our journals are set up for twelve weeks with convenient four week photo, weight, and body fat reminders. Twelve weeks of giving up junk food, lifting heavy, and doing cardio six days a week. You could do that, right?
While training some of the boss’s clients when they were on vacation I learned that one of those people were on their third journal. I told her I was on mine too. We’ve tried it for weeks on our own and always end up slipping back into lazy and unhealthy choices. She asked me how I kept the weight off after my son. I shared with her that it was a struggle for me too. I’ve gained 5lbs in the last two months. It’s easy for anyone to gain when they are not doing the 3 steps (healthy eating, weight lifting, and cardio) We discussed ways to stay on track, both agreeing that it starts at the grocery store. Healthy food is not easy to get in a drive thru. There are so many things you can put together from the grocery store. Getting prepared is your first step to success with your journal and your transformation. Resist junk food temptation after that!
Each time you begin a journal it’s fun and exciting. The change can’t happen fast enough. It’s different for everyone. Everyone has a different starting point and a different goal, but we all share the journey and the struggles. We all get sore after a good workout and say no to chocolate and other things we might want to eat, but are giving up temporarily so we can see our bodies make a change. What makes us do it? What gives us the courage to make a change when so many people are just complaining about their weight? That motivation is different for everyone too. I am asking you: What is stopping you? Everyone could use a little more muscle on their body. Fit Transformations has a fun and easy way to show you how to do it.
If changing your body means changing your life, I wonder what the end of this third journal will bring for me and for Evey’s client? What will the end of your journal bring you?
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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!
SPINACH DIP
By Women’s Health
1 pkg frozen, chopped spinach, thawed
¼ c nonfat mayonnaise
½ c part-skim ricotta cheese
1 tsp fresh lemon juice
2 large scallions, chopped
2oz crumbled feta cheese
¼ c chopped fresh dill
1-2 tsp horseradish
Blend until smooth.
HUMMUS
By Women’s Health
2 Tbsp extra-virgin olive oil
2-4 Tbsp fresh lemon juice
2-4 Tbsp water (depending on how thick you want it)
1 can garbanzo beans, rinsed and drained
2-3 garlic cloves, minced
¼ c tahini
¼ c nonfat plain yogurt
Mix liquids first, then add remaining ingredients and blend until smooth.
Add more water and salt to taste.
HERB DIP
By Oxygen Magazine
8oz low-fat(1%) cottage cheese
¼ c chopped chives
¼ c fresh chopped parsley
¼ c fresh chopped dill
2 whole wheat pita breads
Put cottage cheese in a large bowl and, using a hand blender, blend until mostly smooth (use a regular blender is you don’t have a hand blender.) Add herbs and stir to combine (do not blend).
Cut pita breads into eights and pull the halves apart. Toast until crunchy, about 5 minutes.
ROASTED EGGPLANT AND RED PEPPER DIP
By FitnessRX
1/3 c extra-virgin olive oil
3 large cloves garlic, minced (or 1 tbs minced garlic)
2 tsp salt
½ tsp freshly ground black pepper
2 tsp chili powder
1 eggplant (approx. 1 pound), peeled and cut into ¾ inch cubes
1 large red pepper (approx. 8 oz), seeded and cut into ½ inch cubes
1 large red onion (approx. 12 0z), peeled and cut into ¾ inch pieces
Preheat oven to 450 degrees. In a small bowl stir together oil, garlic, salt, pepper and chili powder. Put eggplant, pepper and onion in a large rimmed baking sheet or roasting pan.
Drizzle oil mixture over and toss until vegetables are well coated.
Bake for 35 minutes or until lightly browned and very soft, tossing with a spatula every few minutes. Cool in pan.
Transfer to a food processor and process until coarsely pureed. Dip may be refrigerated for two days, if desired. Bring to room temperature before serving.
POWER POTATO SALAD
By “Healthy Decadence with Devin Alexander”
2 pounds red potatoes, cut into ¾ – inch chunks
Water
1 tsp + ¼ tsp salt, or more to taste, divided
¾ cup fat-free plain yogurt
2 tsp Dijon mustard (optional)
1 Tbsp + 1 tsp extra-virgin olive oil
2/3 cup finely-chopped whole green onions
3 Tbsp finely-chopped flat leaf parsley
½ Tbsp finely-chopped fresh tarragon
Pepper, to taste
Boil potatoes until they are just tender through, approximately 20-25 minutes. Drain the potatoes in a colander and allow them to cool.
Whisk together the yogurt and mustard. Slowly whisk in the olive oil. Add the onions, parsley, tarragon and remaining ¼ tsp salt and stir them until combined. Transfer the potatoes to a large bowl and pour the dressing over them. Mix them well with a wooden spoon, breaking some of the potatoes, so that some of them are a bit smashed and the ingredients are well-combined. Season to taste with additional salt and pepper. Refrigerate for at least one hour or up to one day.
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Current Events Section
We are so excited to announce our Referral Program that we are offering our current clients as well as our upcoming Seminar “Is Healthy Eating More Expensive?” Please read below for more information on these new and exciting programs.
TOPIC: “Is Healthy Eating More Expensive?”
Date: Saturday September 19th
Where: 343 N. Ronald Reagan Blvd
When: 4pm-5pm
Cost: $10
Serving: Selection of healthy appetizers
Please join us for an entertaining hour discussing the hot topic of whether it really is more expensive to purchase healthier food choices. Also we will discuss some other interesting ideas that many people believe about health and fitness that just are plain nonsense. So mark your calendar NOW and be there.
REFERRAL PROGRAM
All clients who refer a client to us that completes a 12 week or greater package with minimum of two or three personal training sessions per week, with the training sessions a half hour, you will receive from Fit Transformations a $50 check upon completion.
If you refer a client to us that completes a 12 week or greater package with a minimum of two or three sessions a week, with the training sessions a full hour, you will receive from Fit Transformations a $100 check upon completion.
Hopefully in next month’s newletter we will get a couple of our current clients who are doing incredible to allow us to post some pics of them on their journey to fitter and healthier people. If not there is always my photos….(Evey’s)
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