CPR- Are you prepared?

Are you prepared if you need to save a life?

When was the last time you learned CPR?

Do you know all the new changes to CPR?

Get prepared just like the Lorax!  Learn CPR and the importance of an AED if the situation arises...

Call today to reserve your space for our April 15th class...

click the link below to see how the Lorax saves a life!

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Benefits of Moving YOUR Body!

Ever wonder how exercise can benefit you more than the obvious- heart health, weight loss, and reduction of inches?
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.

Here are more ways moving/exercising can improve your health...

• Nervous System--

                 ~will also improve concentration, creativity and performance

• Your Bones --

                  ~strengthens bones & improves muscle strength & endurance
                  ~makes your joints more flexible, allowing for ease of movement
                  ~reduces back pain by improving flexibility & posture
                  ~reduces your risk of osteoporosis & fractures

• Heart --

                  ~reduce the risk of developing heart disease & stroke

• Blood --

                  ~improves blood circulation to your entire body
                  ~helps lower bad (LDL) cholesterol & raise good (HDL) cholesterol
                  ~helps to lowere high blood pressure & prevent high blood pressure from occuring

• Digestive System --

                  ~helps control your appetite
                  ~improves digestion & waste removal

• Lungs --

                 ~slows the rate of decline in lung function
                 ~improves body's ability to use oxygen

• some extra bonus benefits...

                ~reduce the risk of developing diabetes
                ~helps maintain a healthy weight (if you are a scale watcher)
                ~improves self-image (confidence)
                ~helps you sleep better and feel more rested

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.

Enjoy YOUR day & keep it moving!! 

Remember Positive Mind + Positive Body is POSITIVELY FITT!!

8 Tips for Preventing Headaches

As a migraine sufferer myself, these are all true.  If I miss workouts my head lets me know.

I hope this article helps you out.

Headaches - 8 Tips on Preventing Them - Dr. Ken Goldberg

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.

1. Drink lots of liquids, especially when it's hot. Dehydration can bring on headaches.
2. 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.
3. Try not to skip meals. Headaches are more likely when your blood sugar drops because of lack of fuel.
4. 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.
5. 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.
6. Sleep more. You're much more likely to get headaches if you burn the candle at both ends.
7. Quit smoking. Add headaches to the list of reason to abandon the butts.
8. 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.

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.

Reaching YOUR Goals

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.

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.

Goal Setting 101

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?

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. Goals create steps. 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.

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.

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.

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!

What is your Goal?

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.

Define - Plan - Commit - Take Action - Make No Excuses - Be Persistent-

Read Your Goals Daily - & Never QUIT!

Happy New Year!

Committed to YOUR Success

MIND   BODY   FITT

CPR/First Aid Certifications Now Available! Be Prepared!

Are you prepared if someone needs your help?

Call for special group pricing & to schedule your class today.

Prepare those around you most...your co-workers, family, friends, etc.

What you get when you certify through EMS Safety...

the knowledge that you are prepared to help save a life,

a workbook with all the information you need to stay prepared,

& a 2 year certification card.

Can I Eat Healthy on $7 a Day?

Here is a little help for those wondering how to feed the family on a budget...enjoy... Can I Eat Healthy on $7 a Day? By Natalie Digate Muth

Co-authored by Mary Saph Tanaka, MD, MS 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. 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. Breakfast Make Your Own Oatmeal ($0.80) Basic Oatmeal Recipe 2 cups uncooked oats 3 cups of water 1/2 teaspoon of salt 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. “Banana bread” Oatmeal: ($1.60) 2 ripe bananas ($.70) 2 tablespoons brown sugar ($.10) -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. Strawberries and Cream Oatmeal: ($3.40) 1 cup of frozen strawberries ($2.00) 2 tablespoons of brown sugar ($.10) 1 cup of nonfat milk ($0.50) -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. Peaches and Cream Oatmeal: ($3.40) 1 cup of frozen peaches ($2.00) 2 tablespoons of brown sugar ($.10) 1 cup of nonfat milk ($0.50) - 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. Yogurt Parfaits ($4.50) 2 cups of plain nonfat yogurt ($1.80) 1 cup of frozen fruit ($2.00) ¼ cup of sugar ($.20) ½ cup of water 1 cup of raisin bran cereal ($.50) 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. 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. Breakfast Spinach and Egg Sandwiches ($3.85) 4 whole wheat English muffins ($1.30) 4 eggs ($1.00) 2 cups of baby spinach ($0.80) ½ cup of shredded cheddar ($0.75) 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. Lunch Grilled Chicken Pita Wraps with Creamy Bean Spread ($8.00) 2 whole wheat pitas, separated into 4 pieces ($1.00) 2 chicken breasts ($5.00) 2 cups of baby spinach, washed and dried ($.80) 2 medium carrots, shredded ($.20) 1 can (15 ounces) cannellini beans ($1.00) To prepare bean spread: Place 1 can of cannellini beans (including water in can) in a blender. Add salt and pepper to taste. 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. 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. Spinach and Portabello Mushroom Whole Wheat Pita Pizzas ($8.00) 4 Whole Wheat Pita Bread ($2.00) 1 cup of tomato sauce ($.50) 1 cup of shredded mozzarella ($1.50) 1 bag (28 ounces) frozen spinach, defrosted ($2.00) 1 large portabello mushroom, sliced thin ($2.00) 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. Broccoli and Black Bean Pita Quesadillas ($8.00) 4 Whole Wheat Pita Bread ($2.00) 2 cups of shredded cheddar ($3.00) 1 large broccoli crown, cut into small pieces ($.50) 1 can (15 ounces) black beans, drained ($1.00) Place 2 tablespoons of olive oil on pan over medium heat. Place broccoli in pan and cook for 3-4 minutes, until tender. 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 2nd half of pita bread on top. Place all quesadillas on a baking tray and place into oven for 10 minutes. Dinner Pork and Vegetable Whole Wheat Chow Mein ($12.00) 1 pack of whole wheat spaghetti, cooked according to package. ($1.75) 2 boneless pork chops ($4.00) ½ medium onion, sliced ($0.50) 2 medium carrots, cut into ¼ inch slices ($0.20) 2 large broccoli crowns, cut into small florets ($1.00) 1 large red pepper, cut into thin strips ($2.50) 3-4 cloves of garlic, finely chopped ($0.25) 1 inch piece of fresh ginger, grated ($0.50) 1 cup of green onions, chopped ($0.50) ¼ cup of soy sauce ($1.00) ½ cup of water To prepare the meat: Slice the pork into thin slices, approximately ¼ inch in width. 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. Baked Whole Wheat Pasta with Turkey and Spinach ($12.00) 1 pack of whole wheat short pasta (penne, rigatoni, macaroni), cooked ($1.75) 2 cans (15 ounces) of tomato sauce ($2.00) 1 cup of shredded mozzarella ($1.50) 1 pound ground turkey ($5.00) 1 package (28 ounces) frozen spinach, defrosted ($2.00) 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. 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. Mediterranean Chicken and Garbanzo Bean Soup ($12.00) 1 can (15 ounces) garbanzo beans, drained ($1.00) 1 large chicken breast ($3.00) 2 medium zucchini ($3.00) 2 medium carrots ($0.20) 1 can of tomatoes ($1.00) 1 sweet potato ($1.50) 1 bunch of kale ($1.00) 1 medium onion, diced ($1.00) 1 tablespoon of cumin ($0.20) 1 tablespoon of cinnamon ($0.20) 3 cups of water 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. To prepare chicken: Slice chicken breast in half lengthwise, then again in half lengthwise. Then, cut chicken into ¼ inch slices. 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. Once vegetables and chicken have cooked for 30-40 minutes, add kale and stir until wilted. Snacks Creamy Garlic Bean Spread with Baked Pita Chips ($3.25) 1 can of white beans (also known as cannellini beans) ($1.00) 2 tablespoons of olive oil 2 tablespoons of water 3 garlic cloves ($0.25) Place all ingredients in a blender until smooth. Serve with baked pita chips, vegetables or as an alternative to mayo on sandwiches. Baked Pita Chips ($2.00) 4 whole wheat pitas ($2.00) 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. Strawberry-Banana Yogurt Smoothies ($3.10) 2 ripe bananas ($0.70) 1 cup of plain yogurt ($0.90) 1 orange, peeled ($0.50) ½ cup of frozen strawberries ($1.00) Place all ingredients in a blender until smooth. Divide into 4 glasses and serve. Baked Cinnamon Apples ($2.40) 2 apples, cored and cut in half ($2.00) 4 tablespoons of brown sugar ($0.20) 4 teaspoons of cinnamon ($0.20) 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.