By MICHELLE WU
As with most New Years, people across the country will resolve to make a positive change in 2009.
In fact, 40% to 45% of adults in the U.S. will make a resolution at the start of the year, according to John C. Norcross, a professor of psychology at the University of Scranton who has done research on New Year’s resolutions.
The most prevalent type of New Year’s vows are health-related, such as losing weight, exercising more, and quitting smoking, says Mr. Norcross. In three clinical studies he conducted over the past 25 years, Mr. Norcross found that 40% to 46% of those who make resolutions will be successful after six months. Also, New Year’s resolvers are ten times more likely to succeed than individuals who set personal goals that are not tied to the new year. (more…)
I decided to celebrate the Olmpics this year with an Opening Party!
My husband and I had some friends over and watched the Opening Ceremonies from London with some amazing foods!
OLYMPIC FOODS! – stay tuned this week for recipes!
1. Jicama Watercress salad with citrus vinagrette
2. Black rice and mango salad
3. Cinnamon beef
5. guacomole (avocado)
6. corn on the cob
7. pickled onions
8. corn tortillas
Foods world class athletes eat. Why?
These foods increase
- heart health
- cellular metabolism
- immune system
- mineral absorption
- bone density
they also decrease
- inflammation (overtraining induced)
- weight gain
- oxidation (from bad foods and pollution)
Jicama Watercress salad with citrus vinagrette
Why athletes eat it:
Jicama Anti-inflammatory, high in B vitamins, potassium, iron, magnesium, increases cellular metabolism (a must for endurance athletes)
Why you eat it:
it’s loaded with all sorts of healthy benefits including vitamin C, lots of iron, and a dietary fiber called inulin that speeds up your digestive system! The best thing about eating it? Virtually no calories!
A study published in the British Journal of Nutrition reports that eating a small amount of this leafy green each day raised levels of key antioxidants that fend of damage caused by exercise. – Overtraining causes stress on the body and inflammation
Why you eat it :
Decreases inflammation and oxidants from bad foods and environments.
This salad is chock full of nutrients and deliciousness – Read on for recipe!
Are you eating breakfast? Could it be better?
Last week I posted options for rushed days, to keep your sanity, energy and pant size (or DROP ONE!)
This is the last of the breakfast club! I have given you two more options.
For more relaxed days and in-between days. Get on the breakfast train!
All Olympic Athletes eat breakfast! Be awesome and beautiful, join the club! Read on
Walking has more health benefits than most people realize.
Can you really walk your way to better health? Research continues to show both the physiological and psychological benefits of the exercise, yet many individuals continue to underrate walking as a health booster.
“The studies are overwhelming; the data is there to show that walking provides all of these health benefits, including reducing the risk of heart and cardiovascular disease and certain types of cancer, as well as reducing blood pressure and enhancing mood,” said Dr. Edward Laskowski, co-director of and specialist in physical medicine and rehabilitation at the Mayo Clinic Sports Medicine Center in Rochester, Minn. (more…)
The previous post on Flexibility is and awesome and much needed post! This has been a recent focus in my weight loss group class – COVER SHOT. Did you know that if you are more flexible, you will gain more muscle? And that more muscle burns more calories? To burn brighter.. learn to lengthen and let go ( stay in the stretch.. try 2 mins per stretch)
Last Wed ( 7/ 18) We were joined by Jasyoga
Erin Taylor, Owner and RYT , along with associate Kendra – let participants through a stretching sequence and letting go exercises, to release tension and stress in both their body and mind. With more flexibility you can strengthen much more and reduce setbacks.
One exercise – Super simple , than ANYONE can do every night – legs up the wall.
Contact Erin Taylor at http://www.jasyoga for info!
Last week I posted an entry on beautiful people (surfer’s) and what they eat. One big component to a great body is BREAKFAST!
Listen to your mother – Eat your breakfast! If you would like
1. Clearer thinking
2. Weight Loss
3. Better mood thourghout the day
4. More Energy
5. More Money and Friends
Allright – # 5 is not guaranteed, but if you are thinking clearer and have more energy and better mood at work – you definitly should be in the running for a raise and people should be flocking to you !
If you’re not eating breakfast within the first couple hours of your day I challenge you to
Check yourself before you wreck yourself!
Smart and Gorgeous people eat breakfast!
Read on for easy ways to join the club and get results!
Surfer’s bodies are gorgeous! They are long and lean and strong!
With nice defined muscles and not bulky – also these wave riders are glowing! Yeah this could be the sun and surf – But they also fuel up for this demanding sport – for that they need energizing grains, high vitamins and minerals and protein!
Keep your Energy high and waist line down with these great meals.
Make ahead and keep on hand for great take to work or travel options!
I have found two great recipes- both chock full of anti-oxidants, fiber, nutrients, metabolic boosting and energy boosting!
1. Bon Appetite- Surfer Granola July 2012
2. PCC Indonesian Rice Salad – tons of beautiful color and flavor! I can’t wait for lunch tomorrow!
Read On for recipes!
Oh – and if you need a guide to your getting to your kick ass physique and eating habits to brag about – contact me! New workshops in both group training and nutrition this Sept!
Burn Fat and Keep Healthy!
Did you know that anti-oxidants are found in colors? Any naturally colored food has anti-oxidants. Grapes, kale, eggplant – the darker and denser the more anti-oxidants and nutrients. This July eat more Grapefruit!
Nutritional Benefits of Grapefruit are many. Packed with vitamins and anti-oxidants. Grapefruits are loaded with all kinds of vitamins (namely vitamins A, C, Calcium and Magnesium) Grapefruit also contain lycopene, an antioxidant pigment that’s found red fruits and Vegetables. Lycopene is llinked to reduction of prostate and breast cancer as well as cardiovascular disease. Naringenin is another antioxidant found in grapefruits. It’s actually what gives the grapefruit most of its flavor.
Naringinen keeps you slim and Burns Fat!
- Increases the body’s sensitivity to insulin
- Studies show naringenin forces the liver to burn fat rather than storing it
Email me at Bcurran@macseattle.com for my monthly newsletter with this and other great info !
Read on For Delicious Recipe !
Originally published Saturday, June 23, 2012 at 4:47 PM
By Jerry Brewer
Seattle Times staff columnist
Brett Brungardt likes to joke about his failures as a strength and conditioning coach. It’s funny because he didn’t really fail; he was just the victim of deceptive testing.
“I came to the realization that I wasn’t a very good strength coach because, every year, the head coach in whatever sport I was working with, would come to me and say, ‘What’s so-and-so benching? What’s his 40 time? What’s his vertical?’ ” said Brungardt, whose 25-year career in professional and collegiate sports included a stint at Washington from 2002 to 2008. “I’d look it up and recite where he was. And the coach would say, ‘When I recruited him, he was benching this or running 4.5 40-yard dash. And it’s still the same. Why isn’t he better?’ I’d just shake my head. During the recruiting process, coaches weren’t getting reliable information.”
Throughout his career, Brungardt kept those stories in the back of his mind. Between chuckles, he often pondered what he could do to get less biased information. Four years ago, after leaving Washington, he traveled the world in pursuit of better ways to test. Then he decided to start his own business, Basic Athletic Measurement, which marries training and technology to evaluate athletes more accurately.
BAM testing is a local hidden gem that is growing in popularity. The NBA uses Brungardt and his team to measure draft prospects. Brungardt oversees the testing at all the major pre-draft events, including the NBA Draft Combine, Portsmouth Invitational and Eurocamp.
I tell all my clients to do yoga – any type. It basically forces your body and your mind to unwind and calm. For Type A people like me (who have a hard time holding still) it saves you. Your body and your mind, forces you to hold stretches and keeps your monkey brain quiet for a bit, always after a class – I am renewed, relaxed and have better and clearer thinking.
SO tonight- I left thinking about my Dad. How I spent a great father’s day with him and how great it is that we now have open conversations as two adults, not just as parent and child. He has definitely instilled in me many of my traits I carry now. Some of these are 1. Have a strong sense of self 2. Never turn down an adventure 3. Don’t be afraid to leap… just look where you’re going.
My dad is a wanderer (he literally has a business card stating this) He wanders the world, most often from the Northwest to the Far East to the Beaches of Mexico. He doesn’t carry much — because he knows that less is more (in every way), and quality is much better than quantity (which is why he has a nice new backpack for his flight tomorrow)
(Dad on recent Mule expedition in isolated Baja to see cave paintings thousands of years old)
My father has made me great at what I do and keeping myself challenged to always do better. As a trainer, nutrition specialist and health coach I keep in mind (for myself and my clients) to know what is possible and not be afraid to leap to get there ! If we pack our bags right for the journey ahead and look where we are going – we will not only get further but land sure footed (for more leaps) – so Thank you Dad! Here’s to many more challenges, adventures and leaps
Oh – and please read below for a great kale, beet, walnut salad my dad made last night – it was in direct competition with my miso cabbage salad. I think his won Both recipes below.
I am adding some avocado and salmon to the miso salad tonight – it is delicious!
Last Week, at my Cover Shot Workshop we talked about eating slow, how this is one of the necessary foundations for weight loss. This is also homework for the participants to do at every meal, through the program. While this is about consistency and integrating healthy habits. I thought I’d give some further science behind this.
And there happens to be a recent article in Yoga Journal, June 2012 that touches exactly on this.
By Katherine Guthrie
Sweet and Slow mindful eating enhances weight loss naturally
Eating out can lead to excess. But a new study shows that women that practice mindful eating can lose weight without dieting! Even when continuing to dine out regularly. Women who used these techniques which include taking the time to savor the appearance, smell , texture and taste of their food, ate roughly 300 fewer calories per day then those who didn’t and lost an average of 3.7 pounds over six weeks. ” The goal is to maximize the pleasure of eating out” syas lead author Gayle Timmerman, a nursing professor at University of Texas, Austin.
” If you are paying more attention you can be satisfied with less” The mindful eating skills transferred to the women’s own kitchens, leading them to eat fewer calories at home.
ROAD TO THE ULTIMATE COVER SHOT!
This is my 3 month group Weight Loss Group Series. I’ve got a full group with Big Goals and the Best of Intentions. Now, Intentions will only get us so far… we’ve got to have the skill power with that will power!
To keep this group dropping pounds, inches, stress and feeling fabulous – I’ve got an arsenal of pros for Support and Accountability, not to mention some kick ass tips and workouts. Last week in review:
Last Wed and June 20th = Meghan Smith – RYT – Local Yogi – check out her classes at www.meghanjoyyoga.com
Meghan brought us info on how Yoga kickstarts Weightloss and the many benefits along with this.
She’ll be back next time for a powerful sequence to charge us up and make us sweat!
Did you know? Cortisol is the number 1 reason for weight gain and belly fat. Yoga incorporates intense core work and body stabilization, along with breathing techniques that calm the body and releases stress (#1 cortisol increaser) . A double whammy to blast belly fat!
Jimmy Curran – Chef and coffee shop owner – Bustle – 6th and McGraw – Queen Anne
Jimmy presented easy meal prep tips. If you hate preparing meals at the end of a long day – or you think it’s not worth it for just one person to do – Think again!
Jimmy brought his expertise to demo how you can prep up vegetables to keep stocked, for easy meal additions to cooked grains, proteins . Great for Stir Frys, salads, additions to cooked rice or quinoa.
Dinner in 5 mins- sans the work!
Did you know? If your have things portioned out and prepared you are 80% more likely to include healthy items in your meal. Also – Red Bell Pepper is extremely high in Vitamin C. Chop it up baby!
Me – Nutrition Specialist, Health Coach and Personal Trainer
All these tips add into buiding a strong foundation to weight loss. With some yoga prep exercises, and great core building exercises – along with daily diet steps and vision exercises -
We’ve got the recipe for Success! Eat better, Get Kick Ass workouts and results!
Did You Know: Digestion Takes over 70% of your total energy? Need more energy? Slow down when eating and stop at 80% Full. Fully chew every bite and put away your food when apporaching full. You will feel lighter and lose weight!
I am thrilled to keep participants reaching to their Ultimate Cover Shot with Clear Eyes and Full Hearts!
I find cooking to be therapeutic. It doesn’t demand from you, you can be loud and messy and in the end you get a great product that makes you feel great. I have a much better week if I have healthy options on hand, and don’t have to think about what I’ll eat after a busy day- or for lunch. To get set up for the upcoming week, I have a process, on Thursday evenings I watch some brainless sitcoms, while I thumb through our many recipe books and magazines – and plan out a few dishes for the following week. Then after work on Fridays I gather my goods, then when inspiration hits me over the weekend, it’s all there. Check weekly for what’s on my menu
So what’s cooking this weekend? (more…)
50 pushups or a 5-second, 40-yard dash? Why not try both?
By Shannon Clark,
In order to keep yourself motivated to stick with your active lifestyle, setting regular goals is important. By taking a look at what you’re working toward every so often, and making sure that those goals are still applicable to your current situation, you can ensure that you stay on track and get the results that you’re looking for.
If you don’t have a goal that you’re currently working towards, we have 10 ideas for you to consider.
Run Your First Full Or Half-Marathon (more…)
Get into these routines, and you’ll reap some serious benefits.
By Kevin Neeld, Fitness Expert
It’s been said that all it takes to be successful is to find someone else who has achieved what you want, and do what they do. Aristotle once said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” In this vein, there is incredible insight to be gained from the habits of elite athletes. While not every man has the tools to compete at a professional level, mirroring the habits of the great athletes will surely help you get in better shape and improve your athletic performance. These are the Top 10: Athlete Habits.
Envision Success (more…)
Having a hard time balancing your work life, home life and your body? Get practical info, tips and tools for your life. Stuff that actually works to get you real results, from Health Coaching!
check out this article in the Seattle Times Sunday March 25th
‘Potato people’ newlyweds get health-coach makeover
A twenty-something couple change their diet and move into a new, healthier way of living with help from a life coach.
Take advantage of your free Nutritional Consult from a Health Coach, Nutrition Specialist and Personal Trainer at the MAC .. ME !
Check out the MAC website – under Wellness Tab for upcoming Nutrition workshops and Group Series
I asked the same thing about 2 years ago. I stepped into Kettlebility, near Greenlake – and never looked back.
Since then I have become a big fan and now am a certified HKC (Hardstyle Kettlebell Instructor). Why? Because I can say hands down it’s gotten me in my best shape ever! And I wanted you to get the effects I have!
The Russian Kettlebell is an extreme handheld gym!
- Develops all purpose strength – to easily handle the toughest and most unexpected demand
- Amps resilience to repel the hardest hits
- maximizes staying power
- Blends strength with flexibility , because strength that fails is pointless
- Hacks the Fat off – without dieting and aerobics
- Forges a Fighters Physique, lean and cut
- makes strong anywhere, anytime
” Kettlebells are like weightlifting times ten. If i could’ve met Pavel ( soviet special forces instructor and “modern king of kettlebells”) in the early ’80s – I might have won 2 gold medals” – Dennis Koslowski, DC, RKC Olympic Silver Medalist – Greco Roman Wrestling
HKC stands for Hardstyle Kettlebell Certified and is designed to teach you how to master and teach the essence of kettlebell basic movements: The Swing, the Turkish Getup and the Goblet squat.
The foundation of all kettlebell movements, these three exercises will set the stage for you to enter the world of kettlebell training with the most complete foundation for overall fitness possible. I am en route to becoming RKC Certified, The Gold Standard for kettlebell, the RKC is a grueling, three day challenge; a Black Belt course, if you will… wish me luck!
So for a workout where every rep counts towards your goals, Less time, more results and low risk of injury, I have brought Kettlebell training to you!
WHY I LOVE KETTLEBELL TRAINING (more…)
Chances are – you may be getting more than you need. It is a common belief that we need lots of protein, which can be true – to keep up performance, muscle and body’s functions. But with certain proteins also come a lot of calories, fat, cancer and arthritis causing properties.
Join me on April 4th at 6 PM
Lions and Lambs
Learn the facts on both animal and plant based protein sources, what you don’t know CAN hurt you
Learn what to look for on products, what all those labels mean and more!
Also find out how to best get the right amount for your needs and goals
$20 Member and Non-Members welcome
Email me at email@example.com to register.
Holistic Health Coach, Nutritionist and Personal Trainer.
I often wish I could let go more, care a little less about things and live in the moment more. We are always learning and growing… Check out this article on 12 things happy people do differently, try 3 of the tips on the list that you have not done this week. I challenge you to practice those 3 habits daily.
Studies conducted by positivity psychologist Sonja Lyubomirsky point to 12 things happy people do differently to increase their levels of happiness. These are things that we can start doing today to feel the effects of more happiness in our lives. (Check out her book The How of Happiness.) (more…)
If you came to my Stop the War on Carbs, the above title would make sense to you. For those of you that weren’t able to make it last Wednesday — we covered eating for energy and a leaner build, also keeping your digestive tract healthy.
Did you know that it takes good amount of your daily energy just to digest your food? Would you like more energy? Eating foods your body knows.. whole foods, and less processed foods help keep digestion efficient. My clients often find as they clean up their diet, they get a lot more energy.
There are foods that optimize digestion and give you good enzymes to give your gut some help. If you are interested in these, you can contact me @ firstname.lastname@example.org – to make a health history appointment, we sit down and talk about your goals, obstacles and current habits – and how I can support you to better health!
Some of the main take home points -and helpful tools (more…)
If you were to walk into just about any gym in America to watch kids warming up before the start of practice, do you know what you’d see? You’d see a bunch of young basketball players heaving up shots from behind the 3-point line. This is the last thing they should be doing! At such a young age, these players aren’t strong enough to shoot the ball from this distance with proper mechanics. What happens is that they develop bad habits that quite often stay with them when they reach an older age. So, if you are in 6th grade or younger, don’t worry about the 3-ball just yet (with few exceptions). Start at a close range, and follow the tips below.
The Perfect Jump Shot
Take a look at the players with the best jumpers in the world, and you’ll see a number of things they have in common with their shot. (more…)
By Bill Phillips and the Editors of Men’s Health
Ask 10 experts for their definition of fitness, and you’ll hear 10 different answers. That’s because how you define the word depends on the type of performance you expect. Some athletes need to develop a particular type of fitness over all others—powerlifters at one extreme, marathoners at another—but most of us are at our best when we achieve balanced fitness. In other words, we’re good at everything a healthy, active man needs to be able to do. (more…)
Many people have tried to emulate Warren Buffett’s investment style. More may attempt it as they search for the best investing ideas for 2012. But here’s a more attainable goal: Pinch pennies like the Oracle of Omaha. This might turn out to be a New Year’s resolution you can actually keep. And you’ll be richer for it.
When his first child was born, the famously frugal Buffett turned a dresser drawer into a bassinet. For the second one, he borrowed a crib. While in New York signing up clients to invest six-figure sums with him during the 1960s, he reportedly phoned a friend from New York’s Plaza Hotel to bring over a six-pack of Pepsi so he wouldn’t have to pay for room service. He drove a Volkswagen until his wife decided it was bad for his image and upgraded him to a Cadillac. (more…)
by Craig Harper
No Frills Personal Development
It’s become apparent that not everyone connects with, relates to or gains value from the traditional personal development language or paradigm. Or words like paradigm (for that matter). Many of my readers have shared with me that their partner (sister, brother, mother, father, boss) needs to hear these (types of) messages but they seem to have an aversion to anything that smells like ‘motivational speaker’. To be honest, I don’t blame them. Some motivational speakers are a little smelly. (more…)