tag:blogger.com,1999:blog-67169441509739714542024-03-13T03:55:44.219-07:00Positively FittPOSITIVELY FITT--In-Home Personal Training & Small Group TrainingUnknownnoreply@blogger.comBlogger17125tag:blogger.com,1999:blog-6716944150973971454.post-81174142847948248322014-12-08T05:00:00.000-08:002014-12-08T05:00:08.896-08:00Ready, Set, Get Ready for the New Year! <div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-AU" style="color: red; font-size: 22.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">Are you tired of hearing everyone waiting until January to get into their health and fitness goals? How about we all get ready for the entire year now, not just in January, with some fantastic Specials from Positively Fitt. Now each one is only available for 24 hours, so act fast. Oh and there may only be 3-10 available of each special, use it today or use it in January. (I understand, December is a BUSY month, but don't wait too long this offer expires 5:00am Tuesday.) </span></i></b></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-AU" style="font-size: 22pt;">What's available today?</span></i></b></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span lang="EN-AU" style="color: red; font-size: 22.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">1<sup>st</sup>
Day of Christmas</span></i></b><b style="mso-bidi-font-weight: normal;"><span lang="EN-AU" style="font-size: 18.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><br />
</span></b><b style="mso-bidi-font-weight: normal;"><span lang="EN-AU" style="font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">50% EXTRA when purchasing an
Unlimited Access VIP 48 Week Small Group Fitness Membership Upfront
$2,916 (Savings of $1,458) - Only 5 available </span></b><span lang="EN-AU" style="font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><o:p></o:p></span></div>
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<span lang="EN-AU" style="font-size: 11.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">Purchase a VIP Membership upfront and we will ADD 50% extra onto your
membership - that's an additional <b><u>SIX MONTHS FREE</u></b>!!!
This one is one of the best gifts to give yourself (or someone you know) when
it comes to committing to your goals in 2014! Long-term Lifestyle changes
are the key to long-term health and this package is exactly what it's all
about! </span><span lang="EN-AU" style="font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><o:p></o:p></span></div>
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<span lang="EN-AU" style="font-size: 11.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">Positively Fitt’s Group Fitness VIP Program is the best of the
best! If you have ever been to one of our sessions, you will know these
sessions are run by friendly, passionate and motivating coaches that really
want you to reach your goals. VIP Access gives you unlimited access to every
single session on our program. Sessions will run 6-days a week, year
round, at our Peoria SportsPlex location on 75<sup>th</sup> Ave South of Bell
Road with multiple sessions each day so there will always be a time that will
suit you - and you have access to them ALL!!</span><span lang="EN-AU" style="font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><o:p></o:p></span></div>
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<span lang="EN-AU" style="font-size: 11.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;">Basically, if you are serious about making a change in your health and
fitness, there is no better option for you. You can start right away or wait
until the New Year. <span style="mso-spacerun: yes;"> </span>Remember there are
only 5 Memberships available! </span><span lang="EN-AU" style="font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><o:p></o:p></span></div>
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<b><span lang="EN-AU" style="font-size: 11.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-AU;"><span style="mso-spacerun: yes;"> </span>Contact by E-Mail, Instant
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6716944150973971454.post-5893922561727874372013-05-20T08:35:00.001-07:002013-05-20T08:35:32.710-07:00Intersting Fact...<span style="font-family: Verdana, sans-serif;">For all of you wondering the importance of keeping up with your strength training. </span><br />
<span style="font-family: Verdana, sans-serif;"></span><br />
<span style="font-family: Verdana, sans-serif;">If you are not taking the necessary steps to prevent lean body mass (muscle, bone, and other non-fat tissue), you will drop 5-10 pounds of lean body mass every 10 years. According to research, adults age 25-65 will lose on average 25 Pounds of lean body mass. This is not what we are all trying to lose to live a healthy life! </span><br />
<span style="font-family: Verdana, sans-serif;"></span><br />
<span style="font-family: Verdana, sans-serif;">How to prevent this loss...get outside and play, find a fitness class that you enjoy (that doesn't feel like you have to be there, but you want too.), try to meditate to reduce stress levels, make sure you are eating the proper amount of food and the healthy foods, and last but not least making sure you are getting enough sleep. </span><br />
<span style="font-family: Verdana, sans-serif;"></span><br />
<span style="font-family: Verdana, sans-serif;">Here's to Staying Fitt and building Energy! </span><br />
<span style="font-family: Verdana, sans-serif;">Committed to YOUR Success! </span><br />
<span style="font-family: Verdana, sans-serif;">Chrissy</span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6716944150973971454.post-5642101455136376302013-02-27T22:27:00.000-08:002013-02-27T22:42:37.414-08:00Positively Fitt is now at a NEW location! Positively Fitt has a NEW Facility!! Our very own studio within the Peoria Sportsplex <br />
16083 N 75th Ave Peoria, AZ 85381 (75th Ave south of Bell Road).<br />
Classes begin on Thursday February 28th at 8:15 stop by and say "hello!". <br />
Bring your friends and try a class of your choice... <br />
Cardio-Kickbox Mix (Monday, Wednesday, Friday 8:30am & Saturday 7am)<br />
Fitt Rx-Filling your fitness prescription (Tuesday, Thursday 8:15am & Saturday 8:30am)<br />
Group personal training (Monday & Wednesday 5:00pm and 6:00pm)<br />
<br />
If you are a beginner to the fitness world, no worries! exercises are modified to your specific goals and/or ability. <br />
<br />
Also available is nutrition coaching... see if you make the nutrition honor roll! <br />
<br />
CPR certification being held March 9th time to be determined. <br />
<br />
Reserve your space today! <br />
<br />
See ya when you drop in :0)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1sebGW9h7lmLp-Ov8WhnUBsBFedIPgktpo0yET0dSoUUHOaCKovdAiy1sn80KCnTBocZnI0BGpdIPTzsTeb7gpk624GYeuPNknp472R2SZQ0iP6RdOpbjh5cfbiBKs-VlmU6bEdDMtqU/s1600/map+to+positively+fitt.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="326" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1sebGW9h7lmLp-Ov8WhnUBsBFedIPgktpo0yET0dSoUUHOaCKovdAiy1sn80KCnTBocZnI0BGpdIPTzsTeb7gpk624GYeuPNknp472R2SZQ0iP6RdOpbjh5cfbiBKs-VlmU6bEdDMtqU/s400/map+to+positively+fitt.jpg" width="400" /></a></div>
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We are Commited to your Success! Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6716944150973971454.post-22850869782378031992012-09-24T12:09:00.003-07:002012-09-24T12:09:45.581-07:00The Holidays are Upon Us! Well, it's that time again the holidays are near, ugh!! This year let's make a point to listen to our bodies and do what we can to have a stress free holiday season. <br />
One thing we can all do is throw away that scale! Make your workouts fun, without focusing on your weight. Make your #1 Goal about Feeling GREAT, Feeling ENERGIZED! Enjoy your stress-free time and focus on YOU for 30 minutes/day. <br />
Feel the ENERGY you build as you release your mind and strengthen your body. <br />
Thinking Positively!! Enjoy :0) <br />
<br />
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6716944150973971454.post-57234878011241231102012-05-03T06:35:00.003-07:002012-05-03T06:35:34.467-07:00May is STROKE Awareness Month<h1>
<span style="font-size: small;">Here is a little something I would like to share from the National Stroke Association.</span></h1>
There are many risk factors, but obesity is one of the most controllable risk factors. <br />
<h1>
Obesity ~ A Controllable Risk Factor</h1>
<strong><span class="subheading"><strong>How is obesity linked to stroke?</strong></span></strong>Obesity and excessive weight put a strain on the entire circulatory system. They also make people more likely to have high cholesterol, high blood pressure and <a href="http://www.stroke.org/site/PageServer?pagename=dietexercise#" id="_GPLITA_0" in_rurl="http://www.textsrv.com/click?v=VVM6MTQyNTY6MjM5OmRpYWJldGVzOjNiOWU4YWY0NmMxMTViYTNkZDRiODIwZWI0ZDQzZWIzOnotMTA4Ni0yNzY2OTp3d3cuc3Ryb2tlLm9yZw%3D%3D" style="text-decoration: underline;" title="Powered by Text-Enhance">diabetes</a> – all of which can increase risk for stroke. Maintaining a healthy weight through diet, physical activity and other medical treatments with the help of a doctor is important for stroke prevention. <br />
<strong><span class="subheading">Physical activity</span></strong><br />Physical activity can help reduce stroke risk. A recent <a href="http://www.stroke.org/site/PageServer?pagename=dietexercise#" id="_GPLITA_2" in_hdr="null" in_rurl="http://www.textsrv.com/click?v=VVM6MTk3MjA6MTQ3OTpzdHVkeTo5MDE1NmM1ZmJlYzgxMzljMzg1Yjc1M2EzMTkzZTBmYjp6LTEwODYtMjc2Njk6d3d3LnN0cm9rZS5vcmc%3D" style="text-decoration: underline;" title="Powered by Text-Enhance">study</a> showed that people who exercise 5 or more times per week have a reduced stroke risk.<strong> </strong>Higher risk and burden <a href="http://www.stroke.org/site/PageServer?pagename=dietexercise#" id="_GPLITA_4" in_rurl="http://www.textsrv.com/click?v=VVM6MTMwNTc6MzU2Om9mIHN0cm9rZTphOGRlOTcwNWNkYjYwYmJiMzllMjlmNDU1ZWNkMzFiMzp6LTEwODYtMjc2Njk6d3d3LnN0cm9rZS5vcmc%3D" style="text-decoration: underline;" title="Powered by Text-Enhance">of stroke</a> have been observed within the Stroke Belt (southeastern states of the U.S.), a region that boasts higher obesity rates compared with elsewhere in the country. Following are tips for increasing daily physical activity:<strong> </strong><br />
<ul>
<li>Include exercise in daily activities.</li>
<li>A brisk walk for as little as 30 minutes a day can improve daily health in many ways, including weight.</li>
<li>Try walking with a friend; this will make it easier to commit to.</li>
<li>If walking isn't ideal, find another exercise or activity, such as biking, swimming, golf, tennis, dance, or aerobics.</li>
<li>Make time each day to exercise. Some people enjoy walking in the morning instead of at night. Figure out what works for you.</li>
</ul>
<strong><span class="subheading"><strong>Maintain a healthy diet<a href="" name="diet"></a></strong></span></strong><br />Maintaining a diet that is low in calories, saturated and trans fats and cholesterol helps manage both obesity and health <a href="http://www.stroke.org/site/PageServer?pagename=dietexercise#" id="_GPLITA_1" in_rurl="http://www.textsrv.com/click?v=VVM6MTQyNTY6MjM5OmNob2xlc3Rlcm9sIGxldmVsczo0NTljOTlmNzFiZjU1NTUxN2E0MzBhNmU3MmM4YjBkZjp6LTEwODYtMjc2Njk6d3d3LnN0cm9rZS5vcmc%3D" style="text-decoration: underline;" title="Powered by Text-Enhance">cholesterol levels</a> in the blood, which also reduces risk for stroke. High-salt diets often contribute to high blood pressure. A healthy diet should also include at least five servings of fruits and vegetables. <br />
<strong><span class="subheading"><strong>Fruits and veggies</strong></span></strong><br />A recent Harvard University study concluded that eating five daily servings of <a href="http://www.stroke.org/site/PageServer?pagename=dietexercise#" id="_GPLITA_3" in_rurl="http://www.textsrv.com/click?v=VVM6MTQyNTI6NjgwOmZydWl0cyBhbmQgdmVnZXRhYmxlczplNzk1Y2I1Yzk0NjAxMzhkNjU2YzBlZTAyMDgwMmNhYTp6LTEwODYtMjc2Njk6d3d3LnN0cm9rZS5vcmc%3D" style="text-decoration: underline;" title="Powered by Text-Enhance">fruits and vegetables</a> can lower your stroke risk by 30 percent. Citrus fruits and vegetables such as broccoli or cauliflower are particularly beneficial. Their higher concentrations of folic acid, fiber and potassium may be a key to reducing heart disease and stroke. <br />
Most people eat only half of the recommended servings of fruits and vegetables. Increasing that daily intake can be easy. For example: <br />
<br />
<table align="center" bgcolor="#f0f4f6" border="0" cellpadding="4" cellspacing="4" style="width: 400px;"><tbody>
<tr><td valign="top">Drink a glass of orange or vegetable juice. </td></tr>
<tr><td valign="top">Buy pre-sliced vegetables or fruit for easy snacking or cooking. </td></tr>
<tr><td valign="top">For flavor, use a variety of herbs and spices on vegetables. Add basil or dill to green beans or tomatoes. </td></tr>
<tr><td valign="top">Add grated vegetables to casseroles, spaghetti sauces or meat patties. </td></tr>
</tbody></table>
<strong><span class="subheading"><strong>Low-fat cooking</strong></span></strong><br />Eating and cooking in a low-fat manner (free of saturated and trans fats) reduces the waistline and decreases stroke and heart attack risk. Take a few extra minutes to think through food choices, and how they can be cooked. For instance, grilling a piece of chicken instead of frying it in oil reduces fat intake significantly and produces a tasty, healthy meal.<br />
<strong><span class="subheading"><strong>Add the following foods to a daily diet:</strong></span></strong><br />Fruits and vegetables<br />Lean meats such as chicken, turkey and fish<br />Lean cuts of beef (round or sirloin steak) or pork (pork chops, pork loin)<br />Low-fat dairy products (skim milk, 2% fat cottage cheese)<br />Egg substitutes or four egg yolks per week<br />Fiber, including whole grain breads, cereal products or dried beans<br />
<strong><span class="subheading"><strong>Watch homocysteine levels</strong></span></strong>Homocysteine, an amino acid or building block of protein, is produced naturally in the body. When needed, it is changed into other amino acids for the body’s use. Researchers recently found that too much homocysteine in the blood may increase a person’s chance of developing heart disease, stroke or other blood flow disorders.<br />
Homocysteine levels are determined by two key factors genetics and lifestyle. Genetic factors affect how fast homocysteine is processed in your body. Lifestyle factors, such as diet, affect homocysteine levels in another manner. For example, people with a high homocysteine level may have a low level of vitamins B6, B12 and folic acid. Replacing these vitamins with supplements or fortified foods may help return levels to normal. Low thyroid hormone levels, kidney disease, psoriasis or some medications may also cause abnormally high homocysteine levels.<br />
<strong><span class="subheading"><strong>Folic acid</strong></span></strong><br />Folic acid is another part of the homocysteine puzzle. Most Americans, especially women, do not get enough folic acid form their diets. Eating more fruits and vegetables including lentils, chickpeas, asparagus, ready-to-eat cereals, fortified bread, pasta and rice, may increase folic acid levels and decrease health risks.<br />
<strong><span class="subheading"><strong>Vitamins B12 and B6</strong></span></strong><br />As a person’s body ages, the ability to absorb B12 is reduced. This may cause a variety of health problems including an increased risk for heart disease. Foods that contain vitamins B12 and B6 include fortified cereals, low-fat meat, fish, poultry, milk products, bananas, baked potatoes and watermelon. In some instances of vitamin B12 deficiency, vitamin injections may be necessary.<br />
However, adjusting diet may not always be enough to lower homocysteine to a desirable level. Vitamin supplements may also be needed. Speak with a doctor before starting any vitamin regimen. Taking high doses of vitamins is not generally recommended. Re-checking homocysteine levels after taking vitamins is essential. If levels remain high, your doctor can modify treatment.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6716944150973971454.post-20652341259675686042012-03-28T21:43:00.000-07:002012-03-28T21:43:04.802-07:00CPR- Are you prepared?Are you prepared if you need to save a life? <br />
<br />
When was the last time you learned CPR?<br />
<br />
Do you know all the new changes to CPR? <br />
<br />
Get prepared just like the Lorax! Learn CPR and the importance of an AED if the situation arises...<br />
<br />
Call today to reserve your space for our April 15th class... <br />
<br />
click the link below to see how the Lorax saves a life! <br />
<br />
<iframe width="560" height="315" src="<a href="http://www.youtube-nocookie.com/embed/TSnbAr0eA2E">http://www.youtube-nocookie.com/embed/TSnbAr0eA2E</a>" frameborder="0" allowfullscreen></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6716944150973971454.post-1564199732690188072012-03-19T14:06:00.000-07:002012-03-19T14:06:17.388-07:00Benefits of Moving YOUR Body!Ever wonder how exercise can benefit you more than the obvious- heart health, weight loss, and reduction of inches?<br />
There are alot of benefits to getting your body moving. Did you ever think it would help your Nervous System? Well your about to find out. Think about it when you are moving, whether playing or exercising you are not thinking about the everyday stresses, possible anxiety or frustrations.<br />
<br />
Here are more ways moving/exercising can improve your health...<br />
<ul>
<li><strong><span style="color: blue;">Nervous System</span></strong>-- </li>
</ul>
~will also improve concentration, creativity and performance<br />
<ul>
<li><strong><span style="color: blue;">Your Bones</span></strong> -- </li>
</ul>
~strengthens bones & improves muscle strength & endurance<br />
~makes your joints more flexible, allowing for ease of movement<br />
~reduces back pain by improving flexibility & posture<br />
~reduces your risk of osteoporosis & fractures<br />
<ul>
<li><strong><span style="color: blue;">Heart</span></strong> --</li>
</ul>
~reduce the risk of developing heart disease & stroke<br />
<ul>
<li><span style="color: blue;"><strong>Blood</strong></span><span style="color: black;"> --</span></li>
</ul>
~improves blood circulation to your entire body<br />
~helps lower bad (LDL) cholesterol & raise good (HDL) cholesterol<br />
~helps to lowere high blood pressure & prevent high blood pressure from occuring<br />
<ul>
<li><span style="color: blue;"><strong>Digestive System </strong></span><span style="color: black;">--</span></li>
</ul>
~helps control your appetite<br />
~improves digestion & waste removal<br />
<ul>
<li><span style="color: blue;"><strong>Lungs </strong></span><span style="color: black;">--</span></li>
</ul>
~slows the rate of decline in lung function<br />
~improves body's ability to use oxygen<br />
<ul>
<li><strong><span style="color: blue;">some extra bonus benefits...</span></strong></li>
</ul>
<span style="color: black;"> ~reduce the risk of developing diabetes</span><br />
~helps maintain a healthy weight (if you are a scale watcher)<br />
~improves self-image (confidence) <br />
~helps you sleep better and feel more rested<br />
<br />
There you go your body is all connected by your NERVOUS SYSTEM! Make your Nervous System happy, the rest of your body will follow. Body movement clears your mind, energizes your body, makes your life much easier. <br />
<br />
<div style="text-align: center;">
<span style="color: blue; font-size: large;">Enjoy YOUR day & keep it moving!! </span></div>
<div style="text-align: center;">
<span style="color: blue; font-size: large;">Remember Positive Mind + Positive Body is POSITIVELY FITT!!</span> </div>
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6716944150973971454.post-3544843870674785752012-03-03T13:16:00.002-08:002012-03-03T13:16:57.048-08:008 Tips for Preventing Headaches<div class="articleTopic">
As a migraine sufferer myself, these are all true. If I miss workouts my head lets me know. </div>
<div class="articleTopic">
I hope this article helps you out. </div>
<div class="articleTopic">
<br /></div>
<div class="articleTopic">
Headaches - 8 Tips on Preventing Them - <span class="linkActive">Dr. Ken Goldberg</span></div>
Last year, Americans spent more than $4 billion on headache remedies, roughly $16 for every man, woman, and child. That's a lot of pills-and a lot of headaches. Too many in fact, because most of them could have been avoided in the first place. Headaches come in several varieties, but the most common types are tension and migraine. A few simple strategies can help you steer clear of either. <br />
<ol>
<li> Drink lots of liquids, especially when it's hot. Dehydration can bring on headaches.</li>
<li> <strong>Get regular, moderate exercise. Exercise helps in three ways: It relieves the stress than can bring on tension headaches; it increases the production of the body's own painkillers, endorphins and enkephalins; and it improves the ability of blood vessels to dilate, which reduces the likelihood of migraine headache. Don't overdo it though. Going too hard or trying to lift heavy weights can bring on an exertion headache.</strong></li>
<li> Try not to skip meals. Headaches are more likely when your blood sugar drops because of lack of fuel. </li>
<li> Avoid certain foods. The National Headache Foundation suggests that people who get migraines watch out for red wine, beer, excess caffeine, foods with MSG, aged cheese and meats, nuts, chocolate, citrus fruits, yogurt, and other foods that are pickled, aged, or fermented. Experiment with these foods to see if any trigger your migraines. </li>
<li> Take time to acclimate to altitude. Skiers often suffer headaches when they go from sea level to 8,000 feet or more in a few hours. You'll feel better if you can spend a day at an in-between altitude before hitting the slopes.</li>
<li> Sleep more. You're much more likely to get headaches if you burn the candle at both ends. </li>
<li> Quit smoking. Add headaches to the list of reason to abandon the butts. </li>
<li> Don't drink alcohol to relieve stress. You may enjoy an hour or two of oblivion, but the stress will still be there when you sober up-along with a whopper of a headache. </li>
</ol>
Despite careful precautions, life will be a headache from time to time. It’s ok (for most healthy individuals) to take an occasional mild pain reliever for those times. But if your headaches are frequent or severe, it’s a clear message to see your health care provider.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6716944150973971454.post-4848668179294339652012-01-13T13:40:00.000-08:002012-01-13T13:40:54.433-08:00Reaching YOUR Goals<span style="font-family: Verdana, sans-serif;">When you are setting out to achieve your fitness and nutrition goals you must write everything down. If you see a pattern that needs to be changed, look at the good things you did and continue with those as new habits. Make sure you do not dwell on the bad that you see, but congratulate yourself on the things you did accomplish. Focusing on what you did well will lead you to that positive pathway to great fitness and nutrition success.</span><br />
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<span style="font-family: Verdana;">Give yourself a mental pep talk at the beginning and the end of each day and map out what you will accomplish tomorrow from what you did today. This will help rest your mind so you get a good nights rest without worrying about what you have to do in the morning. </span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6716944150973971454.post-7838757399070255432012-01-01T10:05:00.000-08:002012-01-01T10:08:57.882-08:00<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-XAj333Nib5E/TwCf-YTVRiI/AAAAAAAAACM/ENngaxVWEFA/s1600/toned-in-12-new-year.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="172" src="http://4.bp.blogspot.com/-XAj333Nib5E/TwCf-YTVRiI/AAAAAAAAACM/ENngaxVWEFA/s200/toned-in-12-new-year.jpg" width="200" /></a></div>
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<b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Goal Setting 101</span></b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Setting goals will
enable you to eliminate the distractions in your life and help you to focus on
the really important things. By knowing exactly what you want, you're able to
concentrate on specific areas with more accountability and focus. Goals allow
you to get more things done so you can achieve more. Who doesn't want to
achieve more?<o:p></o:p></span></div>
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<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">We like to take one
large goal and break it into smaller, more attainable "mini-goals".
This will give you the direction you need if you get off track. <b>Goals create
steps.</b> The old saying goes, "How do we eat an elephant?" Answer:
One bite at a time. No matter what task we have to tackle, we often can't do it
all at once. We can, however take small steps toward completing the task. <o:p></o:p></span></div>
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<span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Always, always, always
write down your goals! Set small, measurable, and attainable goals. Focus on
getting the result that you want. Why did you set this goal? Why is it
important to you? Make a commitment to yourself, and then take action with your
end-result in mind. Use your time wisely and work hard. Don't waste your
valuable time and energy with filler.<o:p></o:p></span></div>
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<span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Tell everyone you know
about your goal. You have probably heard this a hundred times, but it really
works. This will create accountability, and the more accountability, the more
likely you are to succeed! But, be careful with ones who won't support you,
don't share with them.<o:p></o:p></span></div>
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<span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">One more thing....
"TODAY, not tomorrow" is critical. Don't put anything off until tomorrow...it
will never get done. Besides, if it were really important to you, then why
would you wait? Do it TODAY!<o:p></o:p></span></div>
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<b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">What is your Goal? </span></b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Let us help you
accomplish your goals in 2012. We want you to have a "NEW" goal in
2013, not the same one you make this year. <o:p></o:p></span></div>
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<b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Define - Plan - Commit -
Take Action - Make No Excuses - Be Persistent- </span></b></div>
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<b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Read Your Goals Daily - &
Never QUIT!</span></b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Happy New Year!</span></b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">Committed
to YOUR Success</span></div>
<div style="text-align: center;">
<strong><span style="color: red; font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">MIND BODY FITT</span></strong></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6716944150973971454.post-38280676087331847542011-08-12T08:04:00.000-07:002011-08-12T08:04:53.882-07:00CPR/First Aid Certifications Now Available! Be Prepared!<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvgqnBII9jHJJsdsXn_p0PegNKzWAA8ppoRRTAj9-r82zHt1orOM11MY3ncCOtldoVhiTnbsMC37cF6VJ4yTkc69hqAa6eIoUNZLoXY1KD2el7CNH3MWroP_zeU7ue6sf0YRZ77rdhAf0/s1600/EMS_Cert_Inst_Logo_1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvgqnBII9jHJJsdsXn_p0PegNKzWAA8ppoRRTAj9-r82zHt1orOM11MY3ncCOtldoVhiTnbsMC37cF6VJ4yTkc69hqAa6eIoUNZLoXY1KD2el7CNH3MWroP_zeU7ue6sf0YRZ77rdhAf0/s200/EMS_Cert_Inst_Logo_1.jpg" width="200" /></a></div></div><div style="text-align: center;"><span style="font-family: Verdana, sans-serif; font-size: large;">Are you prepared if someone needs your help?</span></div><div style="text-align: center;"></div><div style="text-align: center;"><span style="color: blue; font-family: Verdana, sans-serif;">Call for special group pricing & to schedule your class today.</span></div><div style="text-align: center;"></div><div style="text-align: center;"><span style="color: blue;"><span style="font-family: Verdana, sans-serif;">Prepare those around you most...your co-workers, family, friends, etc.</span> </span></div><div style="text-align: center;"></div><div style="text-align: center;"><span style="font-family: Verdana, sans-serif; font-size: large;">What you get when you certify through EMS Safety...</span></div><div style="text-align: center;"></div><div style="text-align: center;"><span style="font-family: Verdana, sans-serif;">the knowledge that you are prepared to help save a life,</span></div><div style="text-align: center;"><span style="font-family: Verdana, sans-serif;">a workbook with all the information you need to stay prepared,</span></div><div style="text-align: center;"></div><div style="text-align: center;"><span style="font-family: Verdana, sans-serif;">& a 2 year certification card.</span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><br />
</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6716944150973971454.post-2801205338621705152011-06-29T08:25:00.000-07:002011-06-29T08:25:29.614-07:00Can I Eat Healthy on $7 a Day?<table border="0" cellpadding="0" class="MsoNormalTable" style="mso-cellspacing: 1.5pt; mso-yfti-tbllook: 1184;"><tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;"> <td colspan="2" style="background-color: transparent; border: rgb(0, 0, 0); padding: 2.25pt;" valign="top"> <div class="MsoNormal" style="margin: 0in 0in 3.75pt; mso-line-height-alt: 16.8pt; mso-margin-top-alt: auto; mso-outline-level: 2;"><span style="color: #66952f; font-family: "Trebuchet MS","sans-serif"; font-size: 18pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;"><o:p> Here is a little help for those wondering how to feed the family on a budget...enjoy...</o:p></span></div><div class="MsoNormal" style="margin: 0in 0in 3.75pt; mso-line-height-alt: 16.8pt; mso-margin-top-alt: auto; mso-outline-level: 2;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 3.75pt; mso-line-height-alt: 16.8pt; mso-margin-top-alt: auto; mso-outline-level: 2;"><span style="color: #66952f; font-family: "Trebuchet MS","sans-serif"; font-size: 18pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">Can I Eat Healthy on $7 a Day?<o:p></o:p></span></div><table border="0" cellpadding="0" class="MsoNormalTable" style="mso-cellspacing: 1.5pt; mso-yfti-tbllook: 1184; width: 100%;"><tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;"> <td style="background-color: transparent; border: rgb(0, 0, 0); padding: 2.25pt;" valign="top"> <div class="MsoNormal" style="line-height: 12pt; margin: 0in 0in 0pt;"><span style="font-family: "Verdana","sans-serif"; font-size: 8.5pt; mso-fareast-font-family: "Times New Roman";">By Natalie Digate Muth </span></div></td> <td style="background-color: transparent; border: rgb(0, 0, 0); padding: 2.25pt;" valign="top"></td> </tr>
<tr style="mso-yfti-irow: 1; mso-yfti-lastrow: yes;"> <td colspan="2" style="background-color: transparent; border: rgb(0, 0, 0); padding: 2.25pt;" valign="top"> <div align="center" class="MsoNormal" style="line-height: 12pt; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";"> <hr align="center" noshade="" size="1" style="color: #666666;" width="100%" /> </span></div></td> </tr>
</tbody></table></td> </tr>
<tr style="mso-yfti-irow: 1; mso-yfti-lastrow: yes;"> <td style="background-color: transparent; border: rgb(0, 0, 0); padding: 2.25pt 15pt 2.25pt 2.25pt; width: 100%;" valign="top" width="100%"> <div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><b><i><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Co-authored by Mary Saph Tanaka, MD, MS</span></i></b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";"> <o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">One of the most commonly cited reasons people give for not eating healthy is that healthy food “costs too much.” With the average consumer spending only about $7 per day on food according to the 2008 US Department of Labor Statistics, it may seem near impossible to get the recommended five to nine servings of fruits and vegetables per day on such a tight budget. But that’s not necessarily the case. With a little bit of planning, a family of four can get by on about $28 per day ($7 each) including a wholesome breakfast, lunch and dinner and even a few snacks along the way.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">Let us show you how. The recipes are setup so that you can save money and optimize nutritional value by substituting vegetables and meats based on what is in-season or on sale and are based on a family of four. Cost estimates are based on purchase of the generic brands, when available, at non-sale prices at a large supermarket chain. Also check out the sidebar for some other cost-cutting tips that are sure to help boost your family’s health without bankrupting your budget.<o:p></o:p></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt; mso-line-height-alt: 12.0pt; mso-outline-level: 4;"><b><span style="color: #66952f; font-family: "Trebuchet MS","sans-serif"; font-size: 12.5pt; mso-fareast-font-family: "Times New Roman";">Breakfast<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 12pt; margin: 0in 0in 11.25pt; mso-outline-level: 4;"><b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Make Your Own Oatmeal </span></b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">($0.80)<br />
Basic Oatmeal Recipe<br />
2 cups uncooked oats<br />
3 cups of water<br />
1/2 teaspoon of salt</span><b><span style="color: #66952f; font-family: "Trebuchet MS","sans-serif"; font-size: 12.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">Bring water and salt to boil over medium heat. Add oats and stir. Cook for 5-7 minutes, or until most of liquid is absorbed.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><i><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">“Banana bread” Oatmeal</span></i><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">: ($1.60)<br />
2 ripe bananas ($.70)<br />
2 tablespoons brown sugar ($.10)<br />
-Cook basic oatmeal as instructed above. Add 2 tablespoon of brown sugar to basic oatmeal recipe. Peel 2 ripe bananas into a bowl and mash with a fork. Finally, add bananas to oatmeal and cook for another 5 minutes. <o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><i><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Strawberries and Cream Oatmeal</span></i><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">: ($3.40)<br />
1 cup of frozen strawberries ($2.00)<br />
2 tablespoons of brown sugar ($.10)<br />
1 cup of nonfat milk ($0.50)<br />
-Cook basic oatmeal as instructed above. Add 1cup of nonfat milk to oatmeal and stir. Add 1 cup of frozen strawberries to oatmeal and cook for another 10 minutes.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">Peaches and Cream Oatmeal: ($3.40)<br />
1 cup of frozen peaches ($2.00)<br />
2 tablespoons of brown sugar ($.10)<br />
1 cup of nonfat milk ($0.50)<br />
- Cook basic oatmeal as instructed above. Add 1cup of nonfat milk to oatmeal and stir. Add 1 cup of frozen peaches to oatmeal and cook for another 10 minutes.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Yogurt Parfaits </span></b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">($4.50)<br />
2 cups of plain nonfat yogurt ($1.80)<br />
1 cup of frozen fruit ($2.00)<br />
¼ cup of sugar ($.20)<br />
½ cup of water<br />
1 cup of raisin bran cereal ($.50)<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">Bring frozen fruit, honey and water to boil over medium heat in a pot. Cook for 15 minutes, until fruit is like jam. Put fruit into a bowl to cool.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">To prepare parfaits: In a glass, place ¼ cup of yogurt at the bottom. Place 1 tablespoon of fruit mixture. Place another ¼ cup of yogurt on top, followed by 1 more tablespoon of fruit mixture. Sprinkle ¼ cup of fiber cereal on top. Repeat with another 3 glasses.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Breakfast Spinach and Egg Sandwiches </span></b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">($3.85)<br />
4 whole wheat English muffins ($1.30)<br />
4 eggs ($1.00)<br />
2 cups of baby spinach ($0.80)<br />
½ cup of shredded cheddar ($0.75)<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">Place pan over medium heat. Add 2 tablespoons of olive oil to pan. Place 2 cups of baby spinach into pan and stir for 1 minute. Break open eggs into a bowl and beat gently. Pour eggs into pan with spinach and cook for approximately 4-5 minutes, until eggs are cooked. Sprinkle cheese over eggs/spinach and turn off the heat. Divide egg mixture into 4 servings. Place 1 serving of egg mixture in English muffin.<o:p></o:p></span></div><div class="MsoNormal" style="margin: 0in 0in 11.25pt; mso-line-height-alt: 12.0pt; mso-outline-level: 4;"><b><span style="color: #66952f; font-family: "Trebuchet MS","sans-serif"; font-size: 12.5pt; mso-fareast-font-family: "Times New Roman";">Lunch<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="line-height: 12pt; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";"> <hr align="center" noshade="" size="1" style="color: #666666;" width="100%" /> </span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Grilled Chicken Pita Wraps with Creamy Bean Spread </span></b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">($8.00)<br />
2 whole wheat pitas, separated into 4 pieces ($1.00)<br />
2 chicken breasts ($5.00)<br />
2 cups of baby spinach, washed and dried ($.80)<br />
2 medium carrots, shredded ($.20)<br />
1 can (15 ounces) cannellini beans ($1.00)<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">To prepare bean spread: Place 1 can of cannellini beans (including water in can) in a blender. Add salt and pepper to taste.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">To prepare chicken: Cut each chicken breast in half widthwise (so each chicken breast is thinner). Heat pan on stove at medium heat. Sprinkle each side of the chicken breasts with salt and pepper. Place 2 tablespoons of olive oil in pan. Put two pieces of chicken in pan and cook for 6-7 minutes. Flip chicken and cook for another 6-7 minutes, until well cooked. Repeat with remaining two pieces of chicken. When chicken is finished cooking, lay flat on cutting board and cut into ½ inch strips.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">To prepare wraps: Spread 2 tablespoons of bean dip over pita bread. Next, place ½ cup of spinach over the pita bread. Place carrots and cucumber in the middle of the pita bread. Place chicken strips next to pile of carrots/cucumber. From one side of the pita bread, roll the pita bread. Cut wrap in half and serve. <o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Spinach and Portabello Mushroom Whole Wheat Pita Pizzas </span></b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">($8.00)<br />
4 Whole Wheat Pita Bread ($2.00)<br />
1 cup of tomato sauce ($.50)<br />
1 cup of shredded mozzarella ($1.50)<br />
1 bag (28 ounces) frozen spinach, defrosted ($2.00)<br />
1 large portabello mushroom, sliced thin ($2.00)<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">Heat oven to 400 degrees. Place ¼ cup of tomato sauce on each pita bread and spread evenly. Top pita bread with vegetables. Sprinkle ¼ cup of cheese on top of vegetables. Place on baking sheet and bake for 10-15 minutes, until cheese is melted.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Broccoli and Black Bean Pita Quesadillas </span></b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">($8.00)<br />
4 Whole Wheat Pita Bread ($2.00)<br />
2 cups of shredded cheddar ($3.00)<br />
1 large broccoli crown, cut into small pieces ($.50)<br />
1 can (15 ounces) black beans, drained ($1.00)<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">Place 2 tablespoons of olive oil on pan over medium heat. Place broccoli in pan and cook for 3-4 minutes, until tender.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">Preheat oven to 400 degrees. Open pita bread in half. Sprinkle one layer with cheese. Place layer of broccoli and ¼ cup of black beans on top of cheese, then sprinkle another layer of cheese on top. Put 2<sup>nd</sup> half of pita bread on top. Place all quesadillas on a baking tray and place into oven for 10 minutes.<o:p></o:p></span></div><div class="MsoNormal" style="margin: 0in 0in 11.25pt; mso-line-height-alt: 12.0pt; mso-outline-level: 4;"><b><span style="color: #66952f; font-family: "Trebuchet MS","sans-serif"; font-size: 12.5pt; mso-fareast-font-family: "Times New Roman";">Dinner<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="line-height: 12pt; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";"> <hr align="center" noshade="" size="1" style="color: #666666;" width="100%" /> </span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Pork and Vegetable Whole Wheat Chow Mein </span></b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">($12.00)<br />
1 pack of whole wheat spaghetti, cooked according to package. ($1.75)<br />
2 boneless pork chops ($4.00)<br />
½ medium onion, sliced ($0.50)<br />
2 medium carrots, cut into ¼ inch slices ($0.20)<br />
2 large broccoli crowns, cut into small florets ($1.00)<br />
1 large red pepper, cut into thin strips ($2.50)<br />
3-4 cloves of garlic, finely chopped ($0.25)<br />
1 inch piece of fresh ginger, grated ($0.50)<br />
1 cup of green onions, chopped ($0.50)<br />
¼ cup of soy sauce ($1.00)<br />
½ cup of water<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">To prepare the meat: Slice the pork into thin slices, approximately ¼ inch in width.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">Place 2 tablespoons of olive oil in a pan over medium heat. Place onions, ginger, garlic in pan and cook for 3-4 minutes, stirring occasionally. Add sliced meat to pan and cook for 3-4 minutes or until meat is almost cooked. Add vegetables to pan, then soy sauce and water. Cook for approximately 2 minutes. Lastly, add cooked noodles to pan and mix all ingredients well. Cook for another 2-3 minutes and then serve.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Baked Whole Wheat Pasta with Turkey and Spinach </span></b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">($12.00)<br />
1 pack of whole wheat short pasta (penne, rigatoni, macaroni), cooked ($1.75)<br />
2 cans (15 ounces) of tomato sauce ($2.00)<br />
1 cup of shredded mozzarella ($1.50)<br />
1 pound ground turkey ($5.00)<br />
1 package (28 ounces) frozen spinach, defrosted ($2.00)<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">Cook pasta as instructed on label. Place 2 tablespoons of olive oil in a pan over medium heat. Place ground turkey in pan and cook until browned, approximately 7-9 minutes. Transfer cooked ground turkey into large mixing bowl. Place defrosted spinach in bowl with turkey and stir. Add tomato/marinara sauce. Add cooked pasta and stir. Pour contents of bowl into a large baking casserole tray.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">Heat oven to 375 degrees. Place dish into oven and cook for 30 minutes. Remove dish from oven and sprinkle cheese on top. Return dish to oven and cook another 15 minute, until cheese is melted.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Mediterranean Chicken and Garbanzo Bean Soup </span></b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">($12.00)<br />
1 can (15 ounces) garbanzo beans, drained ($1.00)<br />
1 large chicken breast ($3.00)<br />
2 medium zucchini ($3.00)<br />
2 medium carrots ($0.20)<br />
1 can of tomatoes ($1.00)<br />
1 sweet potato ($1.50)<br />
1 bunch of kale ($1.00)<br />
1 medium onion, diced ($1.00)<br />
1 tablespoon of cumin ($0.20)<br />
1 tablespoon of cinnamon ($0.20)<br />
3 cups of water<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">To prepare vegetables: For zucchini and carrots, cut each in half lengthwise, then cut into ¼ inch pieces. For kale, cut into ¼ inch ribbons. For sweet potato, cut into half lengthwise, then again in half lengthwise. Then, cut sweet potato into ¼ inch pieces. <o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">To prepare chicken: Slice chicken breast in half lengthwise, then again in half lengthwise. Then, cut chicken into ¼ inch slices.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">Place a pot over medium heat. Place 2 tablespoons of olive oil in pot. Put onion in pot with cumin and cinnamon. Cook for 1-2 minutes, stirring occasionally. Add chicken to onions and stir. Next, place zucchini, carrots, sweet potato and stir. Add canned tomatoes and garbanzo beans to pot, followed by the 3 cups of water. Turn heat to low-medium and let simmer for 30-40 minutes. <o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">Once vegetables and chicken have cooked for 30-40 minutes, add kale and stir until wilted.<o:p></o:p></span></div><div class="MsoNormal" style="margin: 0in 0in 11.25pt; mso-line-height-alt: 12.0pt; mso-outline-level: 4;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 11.25pt; mso-line-height-alt: 12.0pt; mso-outline-level: 4;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 11.25pt; mso-line-height-alt: 12.0pt; mso-outline-level: 4;"><b><span style="color: #66952f; font-family: "Trebuchet MS","sans-serif"; font-size: 12.5pt; mso-fareast-font-family: "Times New Roman";">Snacks<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="line-height: 12pt; margin: 0in 0in 0pt; text-align: center;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";"> <hr align="center" noshade="" size="1" style="color: #666666;" width="100%" /> </span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Creamy Garlic Bean Spread with Baked Pita Chips </span></b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">($3.25)<br />
1 can of white beans (also known as cannellini beans) ($1.00)<br />
2 tablespoons of olive oil<br />
2 tablespoons of water<br />
3 garlic cloves ($0.25)<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">Place all ingredients in a blender until smooth. Serve with baked pita chips, vegetables or as an alternative to mayo on sandwiches. <o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">Baked Pita Chips ($2.00)<br />
4 whole wheat pitas ($2.00)<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">Preheat oven to 400 degrees. Cut each whole wheat pita into 8 wedges. Place in bowl and toss with 2 tablespoons of olive oil. Sprinkle with salt and pepper. Place pita wedges on a baking tray evenly and put into oven. Bake for 15 minutes, or until pita chips are crispy.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Strawberry-Banana Yogurt Smoothies</span></b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";"> ($3.10)<br />
2 ripe bananas ($0.70)<br />
1 cup of plain yogurt ($0.90)<br />
1 orange, peeled ($0.50)<br />
½ cup of frozen strawberries ($1.00)<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">Place all ingredients in a blender until smooth. Divide into 4 glasses and serve.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Baked Cinnamon Apples</span></b><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";"> ($2.40)<br />
2 apples, cored and cut in half ($2.00)<br />
4 tablespoons of brown sugar ($0.20)<br />
4 teaspoons of cinnamon ($0.20)<o:p></o:p></span></div><div class="MsoNormal" style="line-height: 12pt; margin: 3.75pt 0in 10pt; mso-margin-bottom-alt: auto;"><span style="font-family: "Verdana","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";">Preheat oven to 375 degrees. Cut apples into half and remove core. Place apples on a baking tray. Sprinkle 1 teaspoon of cinnamon and 1/8 cup of brown sugar over each apple half. Bake apples for approximately 25 minutes.<o:p></o:p></span></div></td> </tr>
</tbody></table>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6716944150973971454.post-32935442219629206102011-06-26T11:32:00.000-07:002011-06-26T11:32:41.969-07:00Online LIVE NRG!<span style="font-family: Verdana, sans-serif;"><strong>GET THE MOTIVATION YOU ARE LOOKING FOR!</strong> </span><br />
<br />
<span style="font-family: Verdana, sans-serif;">NO more excuses! </span><br />
<br />
<span style="font-family: Verdana, sans-serif;">It is time to be proud of yourself for making your health & fitness a priority! </span><span style="font-family: Verdana, sans-serif;">Do it now...block out some time in your calander for yourself...35minutes is all you need to put a jumpstart in your day. </span><br />
<br />
<span style="font-family: Verdana, sans-serif;">I invite you to join me at 5 am or 7 am every Monday, Wednesday, and Friday for your online group fitness class in the comforts of your own home. NO need to wake the kids in the morning to go to the gym, NO daycare needed while you workout. If they are awake I invite them to exercise with you (have some fun with you) to take care of their bodies also. A healthy/active family is a HAPPY Family!</span> <br />
<br />
<span style="font-family: Verdana;">All you need is a webcam and an optional exercise ball and a set of dumbbells. If you do not have a webcam you can still see me to participate in the fun, I just won't be able to see you. If you do not have the equipment, that's ok too, we can modify the workout for what you have around you. </span><br />
<br />
<span style="font-family: Verdana;">All I need is your E-Mail so I can send you the link to class each day. Set up your consultation today either in person or online. </span><br />
<span style="font-family: Verdana;">If you are out of state...no problem! We are live! Workout with family or friends out of town, how fun is that! A great way to encourage each other! </span><br />
<br />
<span style="font-family: Verdana;">Taking Care of YOU! </span><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgurUiNYioZcuuv41p6_6EGLE2AC-uxt73DyeilwSWSrgvlUTxLlgm6LP-3bCPwBABEIuCre06UKsJc995cfE5unrO1fKyRDReyrNk2eTFDuiQBWmvfgWHOyj5Zb4xohf5Pgix4BxrcBrs/s1600/nrg+getcha+some.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="173" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgurUiNYioZcuuv41p6_6EGLE2AC-uxt73DyeilwSWSrgvlUTxLlgm6LP-3bCPwBABEIuCre06UKsJc995cfE5unrO1fKyRDReyrNk2eTFDuiQBWmvfgWHOyj5Zb4xohf5Pgix4BxrcBrs/s320/nrg+getcha+some.jpg" width="320" /></a></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6716944150973971454.post-69337311991413833152011-05-05T12:15:00.000-07:002011-05-05T12:17:19.104-07:005 Tips to Boost Your Family’s Health on a Budget<span style="font-family: Verdana, sans-serif;">Put every food dollar to excellent use by adopting some of the </span><br />
<span style="font-family: Verdana, sans-serif;">following cost-cutting tips whenever possible. </span><br />
<span style="font-family: Verdana, sans-serif;"> </span><br />
<ul style="margin-top: 0in;" type="disc"><span style="font-family: Verdana, sans-serif;"> </span>
<li class="MsoNormal" style="margin: 0in 0in 10pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif;">Eat at home more often. Not only does it cost less, but you also have better control over portion sizes and can freeze any leftovers for another day when you don’t have time to cook.</span></li>
<span style="font-family: Verdana, sans-serif;"> </span>
<li class="MsoNormal" style="margin: 0in 0in 10pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif;">Don’t go to the grocery store on a whim. Rather, check what you already have in your refrigerator and pantry and have your shopping list in hand. This will help you avoid overbuying. </span></li>
<span style="font-family: Verdana, sans-serif;"> </span>
<li class="MsoNormal" style="margin: 0in 0in 10pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif;">It seems obvious, but only buy food that you’re actually going to eat. And then actually eat it. If time gets away from you and you’ve got some rotting fruits and vegetables in the refrigerator, think of creative ways to use it – how about tomatoes to make a marinara sauce or ripe fruit for a smoothie? </span></li>
<span style="font-family: Verdana, sans-serif;"> </span>
<li class="MsoNormal" style="margin: 0in 0in 10pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif;">At the store check packages and perishable items for expiration dates and try to pick the latest one possible (these are usually kept in the back of the shelf as the grocer is trying to offload the stuff that will go bad first by displaying it more prominently).</span></li>
<li class="MsoNormal" style="margin: 0in 0in 10pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif;">Teach your children the value of a food budget. Take them shopping with you and teach them to use price, actual need, nutritional value and portion size to determine buying decisions.</span></li>
</ul><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Verdana; font-size: x-small;">--Provided by ACE FitFacts--</span></div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><br />
</div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><span style="color: #cc0000; font-family: Verdana;"><strong>Positive Mind...Positive Body...</strong></span><br />
<span style="color: #cc0000; font-family: Verdana;"><strong>Makes You POSITIVELY FITT!!</strong> </span></div><ul style="margin-top: 0in;" type="disc"></ul>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6716944150973971454.post-62171949242287354172011-04-16T19:09:00.000-07:002011-04-16T19:09:01.078-07:00Group Fitness...it's more fun to workout with others!!<div style="text-align: center;"><span style="font-family: Calibri;"> </span><span style="color: black; font-family: Verdana, sans-serif;">Working out in a group is a lot more fun and can give a sense of play to your exercise routine and a whole lot less intimidating!!</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><span style="color: black; font-family: Verdana, sans-serif;">Once you have determined that you are committed to yourself to begin a workout regimen you will see results faster than you think!<span style="mso-spacerun: yes;"> </span>Specifically in your energy, strength, and endurance.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><span style="color: black; font-family: Verdana, sans-serif;"> </span></div><div class="MsoNormal" style="margin: 0in 0in 12pt; text-align: center;"><span style="font-family: Verdana, sans-serif;"><span style="color: #20124d;"><span style="color: black;">Working out with a group or buddy will motivate you while in class or at home, by having a buddy to check in with or to check on.<span style="mso-spacerun: yes;"> </span>A group can help you move past a plateau with a change in your daily routine.<span style="mso-spacerun: yes;"> </span>A group will also give you that little extra push you need to get through a tough workout that you may not have when by yourself.</span><span style="mso-spacerun: yes;"> </span></span></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><span style="color: #20124d; font-family: Verdana, sans-serif;"><span style="background-color: white;"><span style="color: black;">Choosing the right group class for you…if a class is too big you may not learn the proper technique to some exercises and if you like to hide in the back, it can be easy to not drive yourself where you need to get your heart rate into the proper fat burning zone to get the results you are looking for.</span> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 12pt; text-align: center;"><span style="font-family: Verdana, sans-serif;"><strong>Your form is as important as your target heart rate!<span style="mso-spacerun: yes;"> </span></strong></span></div><div class="MsoNormal" style="margin: 0in 0in 12pt; text-align: center;"><span style="font-family: Verdana, sans-serif;"><strong> Protecting your body from injury is just as important </strong></span></div><div class="MsoNormal" style="margin: 0in 0in 12pt; text-align: center;"><span style="font-family: Verdana, sans-serif;"><strong>as you push your body to your goals!!</strong> <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><span style="font-family: Verdana, sans-serif;">When you choose Positively Fitt for your Group Fitness you get all the attention you deserve as though you were in a private session, plus the mix-up of class style to keep your muscles guessing!!</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><span style="color: red; font-family: Verdana, sans-serif;"><strong>Positive Mind, Positive Body IS POSITIVELY FITT!! </strong></span></div><div style="text-align: center;"> </div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6716944150973971454.post-84972805316215018642011-03-28T06:30:00.000-07:002011-03-28T06:30:34.942-07:00HYDRATION TIPS –The weather is changing again, hydrate yourself throughout the day!<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: justify;"><span style="color: #717070; font-family: "Helvetica", "sans-serif"; mso-fareast-font-family: "Times New Roman";"><span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">Remember that our bodies are 2/3 water. It is through drinking water, that life-sustaining nutrients are transported throughout our bodies. </span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: justify;"><span style="color: #717070; font-family: "Helvetica", "sans-serif"; mso-fareast-font-family: "Times New Roman";"><span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">When putting together home emergency supplies, experts recommend storing one gallon of bottled water per person per day and enough canned or shelf-stable food for up to a week. </span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: justify;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt 24pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -0.25in;"><span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;"><span style="color: #717070; font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-size: 8.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: #717070; font-family: "Helvetica", "sans-serif"; mso-fareast-font-family: "Times New Roman";">Put a bottle of water in your backpack, your gym bag and your briefcase. </span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt 24pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -0.25in;"><span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;"><span style="color: #717070; font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-size: 8.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: #717070; font-family: "Helvetica", "sans-serif"; mso-fareast-font-family: "Times New Roman";">Keep a bottle of water on your desk at the office. </span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt 24pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -0.25in;"><span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;"><span style="color: #717070; font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-size: 8.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: #717070; font-family: "Helvetica", "sans-serif"; mso-fareast-font-family: "Times New Roman";">Establish a water routine that will allow you to get into the habit of drinking the appropriate amounts of water each day. </span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt 24pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -0.25in;"><span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;"><span style="color: #717070; font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-size: 8.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: #717070; font-family: "Helvetica", "sans-serif"; mso-fareast-font-family: "Times New Roman";">Drink water when exercising.</span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 10pt 24pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -0.25in;"><span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;"><span style="color: #717070; font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-size: 8.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="color: #717070; font-family: "Helvetica", "sans-serif"; mso-fareast-font-family: "Times New Roman";">Add a couple drops of lemon to your water bottle. </span></span></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6716944150973971454.post-39486504167929365192011-03-19T07:42:00.000-07:002011-03-19T07:42:47.372-07:00What is a workout?<div style="text-align: center;"><span style="font-family: Verdana, sans-serif;">A workout is 25% perspiration & 75% DETERMINATION. Stated another way. It is one part physical exertion & 3 parts self-discipline. Doing it is easy once you get started!</span></div><div style="text-align: center;"><span style="font-family: Verdana, sans-serif;">A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you workout regularly your problems diminish & your confidence grows.</span></div><div style="text-align: center;"><span style="font-family: Verdana, sans-serif;">A workout is a personal triumph over laziness & procrastination. It is the badge of a WINNER – </span></div><div style="text-align: center;"><span style="font-family: Verdana, sans-serif;">the mark of an organized, goal-oriented person who has taken charge of his or her destiny.</span></div><div style="text-align: center;"><span style="font-family: Verdana, sans-serif;">A workout is a wise use of time & an investment in excellence. It is a way of preparing for life’s challenges & proving to yourself that you have what it takes to do what is necessary.</span></div><div style="text-align: center;"><span style="font-family: Verdana, sans-serif;">A workout is a key that helps unlock the door to opportunity & success. Hidden within each of us is an extraordinary force. Physical & mental fitness are the triggers that can release it.</span></div><div style="text-align: center;"><span style="font-family: Verdana, sans-serif;">A workout is a form of rebirth. When you finish a good workout, you don’t simply feel better, </span></div><div style="text-align: center;"><span style="font-family: Verdana, sans-serif;">YOU FEEL BETTER ABOUT YOURSELF! </span></div><div style="text-align: center;"><span style="font-family: Verdana, sans-serif;">—by George Allen</span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-size: large;"> <strong><span style="color: #cc0000;"><em>POSITIVE MIND, POSITIVE BODY IS POSITIVELY FITT!</em> </span></strong></span></div><div style="text-align: center;"><strong><span style="color: #cc0000;">--by Chrissy Shaver</span></strong></div>Unknownnoreply@blogger.com0