Protein restores muscles after a hard work out...

Protein Packed Egg White Omelet 3 eggs, 1 full egg, 2 egg whites (discarding the yolks) fresh spinach fresh mushrooms a little olive oil ¼ c. shredded cheese With a drizzle of olive oil, sauté mushrooms and spinach in small frying pan. Once done, transfer to small plate. In a small bowl whip eggs. In the same pan, drizzle a little more olive oil and add eggs. Cook on med/ high until you notice that it is mostly cooked. Add veggies and cheese and fold in half. Transfer to serving plate. Enjoy! 249 cal. 4g carb 15g fat 22g protein

...be true to yourself!

“Sometimes you have to let everything go—purge yourself. If you are unhappy with anything—whatever is bringing you down—get rid of it. Because you will find that when you are free, your true creativity, your true self comes out.”
— Tina Turner

"People rarely succeed unless they have fun in what they are doing." - Dale Carnegie

Running Tips:

Tip #1 & 2
If you plan to start implementing a training plan and are new to running or returning after several years off…please consult your doctor first. Secondly, please go shopping for a good pair of running shoes. South Sound Running, Fleet Feet and Route 16 in the Puget Sound area can set you up with what you need. A good pair of shoes is worth the price! They’re important for your back, knees, ankles and feet while walking and running.

Tip #3
Ladies, you may want to consider an investment in Zella or Lululemon! I absolutely love my running tights because they are so comfortable. They were expensive, however, I spent years running in cheap tights until I recently splurged and bought my first pair of Zellas at Nordstom. Lululemon tights are also of excellent quality and the brand my daughter favors. If you live in a warm climate, I prefer Nike for running shorts. And guys, just one recommendation for you-- Nike DryFit products are the way to go.

Tip #4
You might want to choose a cap to wear while running. Here in the NW it rains often, so a hat with a bill, may help to keep rain, sun and sweat out of your eyes.

Tip #5
Never stretch a cold muscle- Before heading out for your run, warm up a little bit at home. Turn up the music and get the blood circulating. Generally, songs last around 3 minutes so for 1-2 songs, do 30 sec. jumping jacks, 30 sec. jump roping, 30 sec. running in place…repeat or just dance. Then stretch, holding each one for 10-15 sec. When you return from your run stretch again, holding each one for at least 30 seconds.


Tip #6
Plan which days you will run this week and mark your calendar. Also, it might be helpful to ask someone to be your accountability buddy so that you will be committed to accomplishing your weekly goals. Better yet, ask someone to be your running partner and enjoy your victories together.

Tip #7
This will sound counterintuitive, but trust me, it is important. Put moisturizer with SPF on your face 30 mins. before running. I didn’t do this for years because I thought that it would clog my pours. But it doesn’t. If your skin gets too dry, it will produce more oil which can result in acne…something I dealt with a lot in my 20’s. The moisturizer will actually protect your skin from the sun and wind. My preference is Oil of Olay SPF 15. I really wish that I had used this when I was younger…maybe I’d have less wrinkles and sun spots than I do today.

Tip #8
Positive self talk. When my son was a little boy I would push him in the running stroller. When we’d come to a hill I’d ask him to say, “I think I can, I think I can” over and over again, just like The Little Engine That Could, so that mommy can make it up the hill. He’d yell it out for me, and it would help me conquer the hills. Today I still repeat that phrase in my mind when I am struggling on a hill. Let your inner voice speak positive words to yourself, and you will be amazed at what you can accomplish!

Tip #9
Proceed with caution…running is addicting!


Tip #10
Cross train. On your non-running days, do something active. Take an exercise class, bike, swim, ski, play tennis. The recommendation is to be active for an hour every day…even on your “rest” day, take a leisurely walk.

Wellness

"And in the end it's not the years in your
life that count. It's the life in your years."
- Abraham Lincoln




As I make pie today for tomorrow’s Thanksgiving dinner, I am reminded of my amazing Grandma. She is the one that not only taught me how to make pie, but taught me about “Wellness.” She paid attention to mind, body and spirit. She read scripture and walked with my grandpa daily. She also swam. She started swimming at the YWCA in her 50’s as rehab after having a mastectomy. She became integral to forming a group of cancer survivors like herself and they called themselves, “Encore!” She did not leave the stage after her cancer diagnosis. She continued to live life to the fullest. She learned to drive, exercised, traveled to Europe, she wrote poetry, loved her grandkids unconditionally and made the most amazing pies! I am so thankful that my grandma took such good care of herself so that I could grow up learning from her. I am a better person because of knowing her and being loved by her. Taking care of ourselves is not a selfish thing to do…it is a gift to our family too. Enjoy the Holiday with friends and family!

Really love something...

"Success is not the key to happiness.
Happiness is the key to success.
If you love what you are doing,
you will be successful."
- Albert Schweitzer





The other day I was in the women’s locker room at the “Y” and I overheard two women from my spin class talking. One was saying how she has participated in the spin class twice a week for a long time, but was discouraged because she wasn’t looking as fit as the instructor. I thought to myself, “Well, if participating in a class just twice a week is all she does, she will never get to the level of fitness of our instructor.” The reason for this is that I know our instructor actually teaches spin class four times a week and muscle toning two times a week. I also have seen her in the weight room and on the road riding her bike. And who knows what other exercises she does? What I do know is that the current recommendation for adults to maintain a healthy lifestyle is 60 minutes of physical activity everyday. Now that is to “maintain one’s fitness” not increase one’s fitness level or to lose weight. If the goal is to become more fit, then one needs to be even more active.

One option would be to sign up for a local race for a good cause so that you are actively pursuing a tangible goal. You don’t have to be a runner to participate. Lots of people walk races to show their support. If fitness is your goal, go above and beyond the healthy lifestyle maintenance recommendation. Do something that you love! Get out there and have fun while working up a sweat! http://health.howstuffworks.com/wellness/diet-fitness/information/usda-aerobic-exercise-guidelines-ga.htm

Take the first step...

"Take the first step in faith. You don't
have to see the whole staircase.
Just take the first step."
- Martin Luther King Jr.



I am so proud of two of my clients that are preparing to leave town so that they can participate in the Hood to Coast Relay race in OR this weekend. It seems like it was just yesterday that we sat down and talked about their goal. At that time they were only running about ¼ of a mile at a time and did not consider themselves to be runners. However, over time they increased their mileage to the point that they are now running 6 ½ to 7 miles at a time. Being busy and extremely involved women, they had set backs and struggles along the way and yet they would begin again. Their participation in the journey to get to this point is what I am most proud of! Sure, I am excited to hear about how the race goes- but in my eyes, they have already crossed the finish line. Way to go Holly and Jen! Safe travels to you!

The only way to lose weight is to consume less calories than you burn in a day.

“We gain strength and courage and confidence by each experience in which we really stop and look fear in the face…we must do that which we think we can not.” Eleanor Roosevelt



Yesterday at the end of the cycling class that I took at the Y, two ladies poked their heads in and asked, “Does this class make you lose weight?” The instructor responded with this, “You will definitely sweat a lot, but it won’t necessarily make you lose weight. The only way to lose weight is to consume less calories than you burn in a day.” What a true and simple statement! If you are hoping to lose weight this summer, I would encourage you to participate in my Summer Challenge outlined in my former post. With that challenge, you are reducing your calorie intake by reducing your alcohol consumption which many people forget adds tons of calories to your overall daily intake. The challenge also encourages you to add one more fitness activity to your daily routine in the form of an after dinner walk. Remember, adding fitness activities such as strength training, cycling , running, Zumba, or brisk walking to your daily routine has more benefits than just calorie burn—it increases your cardio vascular health, bone density, endurance, strength, agility and flexibility. Activity is good for your mind, body and spirit. Go for it- you can do it!