We make a living by what we get, but we make a life by what we give."
~Winston Churchill
Wednesday, November 17, 2010
Gratitude
Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow....
Wednesday, March 31, 2010
7 Tips
1. Make sure the first things you see when you open
your refrigerator and freezer are healthy options,
like pre-prepared baggies of chopped veggies, pre made
fat loss friendly chili in tupperware containers, etc.
2. Always make sure you have a bowl of fresh, in-season
fruit on the counter or kitchen table for easy, healthful
snacking within arm's reach.
3. Always keep a variety of fresh veggies in your crisper
drawer. Prep some of them ahead of the time by washing,
peeling and cutting them so they'll be ready to eat at all
times.
4. Always keep a running grocery list of staples that you
need. The best intention to eat healthy is no good if you
don't have the ingredients on-hand to make that healthier meal.
5. Keep a collection of storage containers and Protein Shakers
on-hand. You can stash pre-prepped foods so you can whip up a
healthy meal quickly. Every Sunday I chop up a bunch of veggies
that I use in Omelets, salads and other recipes during the week.
6. Stock your kitchen with the right tools: A vegetable
steamer, rice cooker, protein shake shakers, measuring cup
and spoons, non-stick frying and sauté pans, sharp knives,
and smaller plates (again, instant portion control).
7. Always shop with a grocery list and have a snack before
you go shopping. You'll be less likely to bring unfavorable
foods into the house if you are prepared when shopping.
your refrigerator and freezer are healthy options,
like pre-prepared baggies of chopped veggies, pre made
fat loss friendly chili in tupperware containers, etc.
2. Always make sure you have a bowl of fresh, in-season
fruit on the counter or kitchen table for easy, healthful
snacking within arm's reach.
3. Always keep a variety of fresh veggies in your crisper
drawer. Prep some of them ahead of the time by washing,
peeling and cutting them so they'll be ready to eat at all
times.
4. Always keep a running grocery list of staples that you
need. The best intention to eat healthy is no good if you
don't have the ingredients on-hand to make that healthier meal.
5. Keep a collection of storage containers and Protein Shakers
on-hand. You can stash pre-prepped foods so you can whip up a
healthy meal quickly. Every Sunday I chop up a bunch of veggies
that I use in Omelets, salads and other recipes during the week.
6. Stock your kitchen with the right tools: A vegetable
steamer, rice cooker, protein shake shakers, measuring cup
and spoons, non-stick frying and sauté pans, sharp knives,
and smaller plates (again, instant portion control).
7. Always shop with a grocery list and have a snack before
you go shopping. You'll be less likely to bring unfavorable
foods into the house if you are prepared when shopping.
Wednesday, January 27, 2010
"Words From Michelle"
When I first heard of boot camp I was skeptical. I wasn’t sure what to expect. I figured I have nothing to lose seen how first class is free and I gave it a try. Within five minutes of my first boot camp class I realized how beneficial it was going to be for me. I have always been a runner, but when it comes to lifting weights that is a major area of weakness. Boot camp uses muscles that you don’t even realize you have. A lot of the class focuses on body weight resistance routines.
Even at the moments when you are exhausted and you feel like you want to stop, Mike and Ron are there to encourage you. I have worked out with trainers in the past, but have never been as pleased as I am with Mike and Ron. They design workouts every week that are extremely challenging, but achievable. Each week the classes continue to get harder, which is fantastic because you continue to test your own body. You are able to see success every week in yourself.
About a month ago I had a very bad back injury. I was lifting some boxes, heard three pops and dropped to the ground. Turns out I did a lot of damage. After the tremendous pain went away one of my first thoughts was…..boot camp! I had to spend almost a month on the hard wood floor, with obviously no type of exercise. I was devastated that I was going to miss four weeks of boot camp. To think of all of my hard work that I already achieved was going to be gone was so upsetting. I e-mailed Mike and Ron to let them know I would be missing a lot of classes, and they were so supportive and just wanted me to get better. Throughout the month I heard several times from both Mike and Ron checking in to see how I felt, and give me some encouraging words. I missed boot camp for the entire month, and was counting down the days until I could come back. When I was able to return, Mike and Ron modified some of the workouts so I could participate in all activities. I never thought that I would be the type of person that would miss working out, but in all honesty I didn’t miss running, I missed boot camp. The classes are small which have several benefits; you can receive individual attention while working out and you can develop a friendship with the other people in your class. Every week I look forward to not only working out, but to seeing everyone in the class.
I highly recommend boot camp to everyone! It is an experience that is like no other. All of the hard work is worth it when you look in the mirror and see the results. Mike and Ron are the best trainers! I will be a life time member of boot camp.
Michelle Lawrence
Even at the moments when you are exhausted and you feel like you want to stop, Mike and Ron are there to encourage you. I have worked out with trainers in the past, but have never been as pleased as I am with Mike and Ron. They design workouts every week that are extremely challenging, but achievable. Each week the classes continue to get harder, which is fantastic because you continue to test your own body. You are able to see success every week in yourself.
About a month ago I had a very bad back injury. I was lifting some boxes, heard three pops and dropped to the ground. Turns out I did a lot of damage. After the tremendous pain went away one of my first thoughts was…..boot camp! I had to spend almost a month on the hard wood floor, with obviously no type of exercise. I was devastated that I was going to miss four weeks of boot camp. To think of all of my hard work that I already achieved was going to be gone was so upsetting. I e-mailed Mike and Ron to let them know I would be missing a lot of classes, and they were so supportive and just wanted me to get better. Throughout the month I heard several times from both Mike and Ron checking in to see how I felt, and give me some encouraging words. I missed boot camp for the entire month, and was counting down the days until I could come back. When I was able to return, Mike and Ron modified some of the workouts so I could participate in all activities. I never thought that I would be the type of person that would miss working out, but in all honesty I didn’t miss running, I missed boot camp. The classes are small which have several benefits; you can receive individual attention while working out and you can develop a friendship with the other people in your class. Every week I look forward to not only working out, but to seeing everyone in the class.
I highly recommend boot camp to everyone! It is an experience that is like no other. All of the hard work is worth it when you look in the mirror and see the results. Mike and Ron are the best trainers! I will be a life time member of boot camp.
Michelle Lawrence
"Words From Hedy"
I LOVE, LOVE, LOVE bootcamp. It's the best bootcamp session I've ever attended; it's like having your own personal trainer. Mike and Ron are the best - but they are tuff in their own way. They don't let you get away with slacking off during sessions, even though I try - at my age I think they could be more accommodating to my slacking off but no way....they just keep telling me - you can do it, you can do it....easy for them to say.
When I first started with them I thought this will be a breeze - nice guys; they looked easy-going = NOT! While they are nice guys, this is NOT a breeze - more like a wind-storm. The first time I had to do a push up I thought - I'm a goner, these guys are going to kill me...nevertheless I laugh, I huff and puff, I sweat and I ache but it's all good. I feel good, my posture is much better and I'm having fun.
These guys are GREAT and I am thankful that I met them.
Hedy Mosier
When I first started with them I thought this will be a breeze - nice guys; they looked easy-going = NOT! While they are nice guys, this is NOT a breeze - more like a wind-storm. The first time I had to do a push up I thought - I'm a goner, these guys are going to kill me...nevertheless I laugh, I huff and puff, I sweat and I ache but it's all good. I feel good, my posture is much better and I'm having fun.
These guys are GREAT and I am thankful that I met them.
Hedy Mosier
Friday, January 22, 2010
Protein Pancakes from Prograde
Here is a quick and easy pancake recipe that will minimize your blood sugar rise and insulin spikes. It allows you to still enjoy pancakes without the guilt of all those calories being stored as fat.
2 c. whole wheat flour
1 scoop Prograde Protein
3 tsp. baking powder
2 1/2 c. skim milk
3 egg whites
1/4 c. oil
2 tbsp. wheat germ
2 tbsp. cornmeal
4 tbsp. bran
Heat skillet or griddle to 375 degrees. In large bowl, combine all ingredients. Mix until large lumps disappear. Pour about 1/4 cup batter into hot skillet. Turn pancakes when edges look cooked and bubbles begin break on surface.
Pick up a bottle of Prograde Protein today and lose the guilt you get when you eat pancakes.
2 c. whole wheat flour
1 scoop Prograde Protein
3 tsp. baking powder
2 1/2 c. skim milk
3 egg whites
1/4 c. oil
2 tbsp. wheat germ
2 tbsp. cornmeal
4 tbsp. bran
Heat skillet or griddle to 375 degrees. In large bowl, combine all ingredients. Mix until large lumps disappear. Pour about 1/4 cup batter into hot skillet. Turn pancakes when edges look cooked and bubbles begin break on surface.
Pick up a bottle of Prograde Protein today and lose the guilt you get when you eat pancakes.
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