“We do not stop exercising because we grow old; we grow old because we stop exercising.” -Dr. Kenneth Cooper
Obviously we can’t stop the calendar from marching ahead at what seems to be a faster and faster pace. However, recent studies have shown that we can alter the rate at which our bodies progress through our life cycle.
These studies indicate that between the ages of 30 and 70 many of the symptoms and conditions that were traditionally associated with normal aging are in fact the result of sedentary lifestyles. Did you know that evaluating one’s strength, endurance, mobility and cardiovascular/pulmonary performance before and after a one month period of complete bed rest can be equated to 30 years of aging?
The good news is that regular exercise incorporated into our lifestyle can improve our heart and respiratory function, lower our blood pressure, increase our strength, improve bone density, improve flexibility, quicken our reaction time, reduce body fat, increase muscle mass, and reduce our susceptibility to depression and disease.
For example, did you know you’d have to do over 250,000 crunches to burn a pound of body fat? That’s hysterical! Remember that the secret to the fountain of youth is STRENGTH training! Working major muscle groups to the point of fatigue will change the dimension of your body and the shape of your life! Instead of crunches, consider doing a dynamic work out that will incorporate your core such as kick boxing. Balancing on one foot to kick the bag, although only a moment in time, engages several muscles, including those in the core and burns calories at a higher rate—which equals FAT BURN!
If you think kickboxing is too much of a leap forward on your path to exercise, consider squats and lunges while incorporating bicep curls. Follow up with some push ups and eventually add weights to the squats and lunges. You will build more muscle!
Muscle increases our metabolism. Metabolism is the fire that keeps us going. When we can build muscle and lose fat our metabolism becomes the eternal fire that WILL burn through all of the aging myths! Aging doesn’t have to mean weak and old and tired—these are NOT signs of aging, they are signs of feeling old. Choose your path, choose to feel healthy or feel old—either way you’re feeling the results of a life choice.
8 oz pasta (try low-carb Tofu Noodles!)
1 large broccoli head, chopped up
1/4 cup sun-dried tomatoes
3 TBS Parmesan Cheese
1 TBS Italian Seasoning
1 TBS Basil
3 TBS fat-free Balsamic Vinaigrette Dressing
1/8 tsp crushed red pepper
Chicken Sausages (try Spinach and Feta….yum)
Cook pasta, drain, and dump into a bowl. Add the rest of the ingredients, except the chicken sausage; mix throughly. Microwave, cook, or grill chicken sausages. 1 serving = 1 cut up chicken sausage and 1 cup pasta salad mixed together.
1 1/2 lbs. flank steak
2 tsp chili pepper
1/4 tsp salt
2 tsp extra virgin olive oil
1 TBS lime juice
Heat grill. Season steak with chili pepper and salt. Combine olive oil and lime juice. Marinate steak in mixture at room temp for 15 minutes. Grill steak until done. Serve with grilled veggies!
To do anything well, you have to be a bit critical, but you also have to be compassionate toward yourself.
How do you typically react to yourself making a mistake in life? What type of language do you use with yourself when you don’t follow your healthy eating plan or don’t exercise as much as you planned? Do you insult yourself or take a more kind and understanding tone? What are the consequences of being so hard on yourself? Does it make you more motivated and happy or discouraged and depressed?
I think we can all benefit by learning to be more self-compassionate and now is the perfect time to start.
We’ve all got preconceived notions and ideas about “what works”. We may accidentally fall into old habits, even though we’ve learned new information. For example, I started running again. I thought it may help decrease the time it took for me to lose the weight I’ve put on in the past 6 months of stress. Hmmm….think, Lisa. What do you to preach to members? You can’t do enough cardio or run long enough to escape your food and diet choices. Weight training will change the shape of your body—lifting heavy and pushing limits is the BEST and FASTEST way to results.
Dear Lisa…TAKE YOUR OWN ADVICE. So—hello AMP’D, oh how I’ve missed you! WEIGHT TRAINING! FUNCTIONAL (yet challenging) movement! I’ve seen change already and AMP’D started exactly 2 weeks ago. SO….should I beat myself up for focusing on my challenges in the last 6 months that kept me away from AMP’D? Should I dwell and blame others for my lack of self control when asked to join them for a bottle of wine? Nope…I take full responsibility for my choices…THEN AND NOW! So…taking the advice I would share with everyone willing to listen…CHALLENGE YOURSELF when it comes to strength and resistance! PUSH YOUR LIMITS in all cardio and strength workouts and take responsibility for your life. Start now. Start fast and don’t stop…be compassionate in your failures, but take the turn toward the positive.
Everyone, THAT’S AN ELLIPSE! We’re not a perfect circle…we’re going to veer off the straight and narrow, AND we’re going to get back on the path, too. Ellipse is the SHAPE of our life….straight…..curve….STRAIGHT…curve….straight…curve….
“It’s supposed to be hard! If it wasn’t hard, everyone would do it. The hard… is what makes it great!” Tom Hanks ~ A League of Their Own.
Research shows that stress levels are at an all time high. The economy, health insurance, job security, and family life are challenged each day. Depending on your attitude, point of view, or fate it may well be challenged each waking moment. It can be invigorating, aggravating, and at times infuriating. Each of these emotions are powerful, energetic, and necessary. Life is difficult. Pressing the “easy button” would only take away from the greatness.
Take the rush from you receive from love, happiness, frustration, and anger. Channel it into your daily activities. Food is not your only source of fuel.
Harness your emotions into your exercise routine. Energize every jab, cross, and elbow in your kickboxing class or every swing of the kettlebell with the rage you keep inside. Give it an outlet. Focus. Dive into your projects at work with a vigor that only comes from sheer frustration. Love your family. Embrace your family and enjoy every precious moment you have them.
You are not a blank slate going through the motions of life. Channel it. Express it. Wear your heart on your sleeve, it is beautiful!
1 lb extra lean ground turkey
1 cup chopped onion
1 can (14 oz) tomatoes, not drained
1 Tbsp chili powder
1 1/2 cups cooked brown rice
1 cup shredded lettuce or baby spinach
1 cup fresh salsa
non-fat plain Greek yogurt
Put the rice on to cook. (Or simply use leftover rice from the night before!)
Brown the ground turkey and onion together in a skillet. Add the tomatoes and chili powder.
Cook over medium heat, stirring to break up the tomatoes.
The rice should be ready! Stir the cooked rice into the skillet.
Reduce heat to low, cover, and simmer for about 5 minutes, until heated through, and any liquid is absorbed.
Spoon into individual bowls.
Top each bowl with lettuce, salsa and a dollop of non-fat, plain Greek yogurt.
Makes 4 servings.
Ellipse Fitness Oakville recently ran a four week session of K-bell. Here are some things that were said during the four weeks. They are all direct, unsolicited, unedited quotes.
10. “It is so exciting when all the instructors show up for a class. You KNOW it’s going to be good!”
9. “I’ve never sweated so much in my life. Not even in hot yoga.”
8. “Those classes kick my ___!”
7. “My inner thighs are so sore.”
6. “You want me to put my thumbs where?”
5. “Is this how I get rid of my pancake booty?”
4. “How do I get legs like that?”
3. “Forget J-Lo’s booty. I want your arms.”
2. “Dear Kettlebell, you make me want to be a better woman.”
1. “Who are you sleeping with? You look amazing!”
I strongly suggest everyone gets intimate with a kettlebell!
For crying out loud, literally. There is nothing like a nice, peaceful slumber after a long summer day. Then, like heat lightning, I’m struck out of nowhere by a charley horse. Instant, white-hot pain shooting in my thighs, calves, or foot. My husband panics. “What’s wrong?” His tone is almost one of anger. Understandable since I shocked his sleep as much as my charley horse shocked my leg muscles. Of course, he understands this pain. He doesn’t understand any other pain, but this one he gets. Everyone who has ever had one does. It is debilitating, and there is nothing that can be done. Walking it off, stretching, or waiting it out doesn’t seem to consistently help the issue. What the heck?
Top five causes of a charley horse: lack of calcium, low potassium, dehydration or electrolyte imbalance, overuse, and pregnancy.
Methods of relief: icing, walking, stretching, massage, or flailing around moaning and whining until it goes away.
How to prevent a charley horse? Eat your bananas. Drink your water and recovery fuel. Take a calcium/magnesium supplement. Ice sore muscles. Warm up completely before exercising. Stretch your muscles after every workout.
How did a charley horse earn its name? Obviously, it is similar to a sharp, unpredictable kick from a horse.
What do you think is worse: a charley horse in the calves, thighs, or toes?
1/2 cup fat-free chocolate sorbet
1/4 cup fat-free milk
1 scoop chocolate protein powder
1 teaspoon coffee granules
splash vanilla extract
Blend ingredients until smooth. 1 serving.
Whoever sows sparingly will also reap sparingly and whoever sows generously will also reap generously 2 Corinthians 9:6
Are you growing impatient with your efforts? I can’t tell you how often I hear, “I had a great week and I only lost a pound?!?!” Or, “I had 5 really good days (and 2 not so good ones) and the scale didn’t budge!” 🙁 DARN!
Friends…you cannot reap and sow in the same season. Did you know a bamboo plant doesn’t show any evidence of growth in the first 4 years? During the 5th year it can grow 3 feet per day!
Take a good look at what you’ve sown. Is it enough to accomplish long term growth? If the number is high…the number of healthy eating days, the number of minutes spent burning calories or the extra few minutes taken to journal your food and plan your meals…then your long term plan should be solid. If you look at your seeds and realize that perhaps you short changed the healthy foods for garbage, skipped the workouts on more than one occasion or decided to hang out instead of hanging in at the gym, then perhaps you should take inventory and plant some more good seeds this week?
Take the time to write down five seeds to plant in effort to reap what you sow. Maybe these will get you started…
Journal everything you eat for a week.
Journal minutes spent sweating.
Make a grocery list that is full of greens and leans and veggies and fruits!
Let me know how you’re doing! If you have a success story, we’d love to hear it! Comment to this blog or shoot me an email!