Cardio With a Twist

3 sets of the following: Treadmill-7:00-10:00 min  in duration. (Speed=2.5-4.0 Mph, Incline=10%-15%) Jump Rope-1:00 in duration. *Up-downs-10 reps **Crunch w/Medicine Ball- 25 reps Once you've tried this, let us know what you think by leavinga comment!         *Up-Downs-Starting in the standing position, drop down and do a push up. Finish by returning to the standing position. **Crunch w/Medicine Ball Twist-During the upwards faze of a crunch, press a medicine ball towards the ceiling and rotate your shoulders 90 degrees before returning to starting position.

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What Motivates You to Come to the Gym and Workout?

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The Power of Positive Thinking

 “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” --Nelson Mandela   Change your mind and change your body!  Have you ever noticed that when someone smiles at us we can hardly stop ourselves from smiling back?  When we emanate positive thoughts, we get positive reactions from people around us and this cycle makes us feel good.  In fact, it can make us feel so good that we start to realize our strengths.  Blair, the owner of Gold's Gyms of the Wenatchee Valley, recently challenged his staff to change the way we react with others.  Instead of saying "no problem" when attending to the needs and wants of others, say "my pleasure."  Indeed, we never knew there was a problem to begin with.  By changing our language to be more positive, he believes that we can make our work environment a more positive experience for everyone.  Working in the fitness industry I am asked at least once a day how to lose weight.  People poke their fat and pinch their stomachs and look at themselves with disgust, expecting me to do the same.  Losing weight is a tricky thing.  Even the terminology bothers me.  Don't we usually try to find what we lost?  The goal of losing weight only tends to set people up for failure.  We can't wake up in the morning and decide that we are going to lose a half-pound.  We don't have control over that.    What if we changed our focus?  What if instead of "losing weight" we "let it go?"  By labeling this process our body goes through in a different way, we can spin it in a positive way AND take control over it.  If we can't control how much weight we can let go of in a given day, we can wake up each day and treat our bodies well.  We can choose fuel our bodies with healthy foods.  We can train and exercise our bodies so they are capable and efficient.  An important part of redirecting our focus into a more positive and efficient one requires that we rethink our goals.  Most people I have spoken with when they are entering into a new workout/weight-loss program are very clear about what they want to look like, but beyond that, they rarely have any clear goals.  Our health and our bodies are more complex a canvas than just the way we look.  Using the worksheet below I challenge you to expand your goals into three categories.  How your body looks, how your body feels, and what your body can do.  As you get fitter, your posture will improve; your body will become more efficient in absorbing oxygen and getting rid of toxins.  You will sleep better.  You will have more energy.  It is also possible that becoming more active will help reduce pain and increase the range of motion in your joints.  In addition to that I want you to begin to notice all the wonderful new things your body can do!    Manifestation List Fitness and body image is not one dimensional.  In order to achieve your goals it is important to know, specifically, what they are.  The Manifestation List is a great way to do this while maintaining a positive, realistic outlook on your fitness goals.  The list is written in all positive language as if it has already occurred. 1.     Write down at least one goal about what you want your body to look like.  For example: My body is sleek and toned.  I fit into my “skinny jeans.” 2.      Write down at least one goal about what you want your body to do that it can’t do currently.  For example: I completed a triathlon. Or I can chase my kids around the house without getting winded. 3.      Write down at least one goal about how you want your body to feel.  For example: My body feels strong and capable.   Post your Manifestation List somewhere you can read it every once in a while and change it when you feel it's appropriate.  Feel free to share your list and its impact with others in the comments section of our blog.

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Low-Fat Grilled Vegetables on Focaccia

Grilled red sweet peppers, zucchini, and eggplant, brushed with balsamic vinaigrette, are stacked on focaccia spread with goat cheese and fat-free cream cheese. Totally veg, this low-cal sandwich is filling enough to serve for dinner. From: Better Homes and Gardens Ingredients 3 tablespoons balsamic vinegar or wine vinegar 2 tablespoons water 1 tablespoon olive oil 1 teaspoon dried oregano, crushed 2 large red and/or yellow sweet peppers 2 medium zucchini, halved crosswise and sliced thinly lengthwise 1 medium eggplant, cut crosswise into 1/2-inch slices 1 12-inch round purchased focaccia 2 ounces soft goat cheese (chevre) 2 ounces fat-free cream cheese Directions 1. For the Balsamic-Vinaigrette, combine balsamic vinegar or wine vinegar, water, olive oil, and oregano, in a small bowl. 2. Cut sweet peppers in quarters. Remove stems, membranes, and seeds. Arrange all vegetables on grill rack directly over medium-hot coals; brush with Balsamic-Vinaigrette. Grill, uncovered, until slightly charred, turning occasionally (allow 8 to 10 minutes for peppers and eggplant, and 5 to 6 minutes for zucchini). Cut peppers into strips. 3. Cut focaccia in half crosswise. Split halves into two layers horizontally to form four pieces total. Combine goat cheese and cream cheese, and spread over bottom layers of focaccia; top with some of the sweet pepper, zucchini, and eggplant; place top halves of focaccia over vegetables. To serve, cut each focaccia half into four wedges. Makes 8 main-dish servings. Menu Suggestion Make it a meal with dilled potato salad and spumoni ice cream. Tip If you like, use 1/3 cup purchased, bottled Italian dressing instead of preparing the Balsamic Vinaigrette. Nutrition Facts Calories 201, Total Fat 5 g, Saturated Fat 2 g, Cholesterol 4 mg, Sodium 68 mg, Carbohydrate 32 g, Fiber 4 g, Protein 8 g. Daily Values: Vitamin C 107%, Calcium 9%, Iron 5%. Percent Daily Values are based on a 2,000 calorie diet

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