SMART GOALS for 2022

Happy 2022. Can you believe we are entering our 3rd year of this crazy alternative universe, aka the Covid Pandemic? Many of us have made adaptations to our “new” way of living and learned a lot about ourselves, what makes us happy, what fulfills us, what our priorities are. The beginning of a new year always makes me reflective of the past year and entertain the possibilities of the new year. While I am not a person who makes resolutions, I do LOVE goals. I spent my little “staycation” these past three days setting my goals for this year. I have a few on my list, like running the NYC Half Marathon with my daughter in March and beginning to clean out the boxes and boxes of photos that I have stored away, organizing and tossing out bad or duplicate pictures. I have my training plan in place for the race and I have a goal of 1/2 a box every weekend from now until the end of April. Do you have any goals for this new year? I know you know this already, but when setting goals, make sure that they are SMART.

Our last half marathon, 3 years ago!

Specific.  Specific refers to what you are going to do.  Use action words such as exercise, eat, and coordinate.  Think about why you are choosing this particular goal.  A good idea of a SPECIFIC goal is: I am going to walk 3 miles in 45 minutes by March 1st.

Measurable.  If you can measure it, you can’t manage it.  Choose a goal with measurable progress.  You may have a long-term goal, but have smaller measurable steps along the way.  For example, if you want to run a 6-mile race in the spring, you should set your training program to build your mileage each week.  

Achievable.  Set goals that are achievable for YOU and you only.  Your friend may want to run a marathon in May.  This may not be important or attainable for you.  You may need to set a goal of running a 5k in September!

Realistic.  This does not mean easy.  It means Do-able.  Set the bar high enough to feel satisfied when you attain your goal, but not so high that the thought of your goal is overwhelming.  For example, rather than setting a goal not to eat sweets all month, it may be more realistic to set a goal to eat only one sweet per week.

Timely.  Set a time frame for your goal.  Next week, next month, by spring.  Putting a clear target in front of you gives you something to work toward and allows you start on it right away.  Remember though, if your time is more than a few weeks in the distance, set interim goals to get you there.

 I would love to hear from you about your goals for YOU in 2022. Good luck and let us know how we can help.

Plant Forward/Whole Foods Lifestyle

As you know, Paulo and I have been following our Plant Forward/Whole Food Lifestyle since September of 2017. (To read more about that decision: https://www.arlingtonpersonalfitness.com/apfupdates/2017/9/28/why-paulo-i-dipped-our-toes-into-plant-based-eating)

We believe that turning to a plant forward/whole food diet is one of the best steps you can take to improve your health, boost energy levels, and prevent chronic disease. Science shows changing your nutrition is a powerful way to live longer, help the environment, and reduce your risk of getting sick.

Excellent scientific evidence exists that many chronic diseases can be prevented, controlled, or even reversed with a whole-food, plant-based diet. Scientific research highlighted in the Forks Over Knives movie and The China Study book (among many other sources) shows that a plant-based diet can reduce the risk of type-2 diabetes, heart disease ,certain types of cancer and other major illnesses. Many people also report better fitness, more energy, reduced inflammation and better health outcomes at the doctors after making the switch to a plant forward diet.

Science also shows that one of the biggest obstacles to the adoption of a plant forward/whole food lifestyle is KNOWING what it means and HOW to implement it.

What it means is simple if you look at this list:

1. Meat & Poultry: Minimize or Avoid

2. Seafood: Minimize or Avoid

3. Eggs & Dairy: Minimize or Avoid

4. Oils: Minimize

5. Highly Processed Food: Minimize or Avoid

6. Whole Grains: YES

7. Fruits, Veggies, Starchy Veggies: YES

8. Legumes: YES

What is harder is implementing this into our daily lives. GOOD NEWS! We are here to help. Starting September 6th (after all, September is the new January) I will offer one week of a full plant forward meal plan for any one interested. The plan will include 3 meals per day, plus snacks options, plus your shopping list. All YOU have to do is shop and cook. Sounds intriguing right? An easy way to be healthier without having to work too hard. If you are interested after the first week, I will continue to offer the program for $10 per week for the remainder of the month. Let me know if you are interested in the trial period!

After all the work you put into your fitness, your nutrition is just as important!

Breathe!

Many years ago, I watched a Ted Talk called Shut Your Mouth and Change Your Life by Patrick McKeown. (https://www.youtube.com/watch?v=mBqGS-vEIs0 ) I started thinking more about breath, mouth breathing and I practiced some of the techniques he mentioned. Last summer during my Covid reading spree I read Breath: The New Science of a Lost Art by James Nestor. ( https://www.mrjamesnestor.com/breath/ ) Shortly after that, there was a series of articles in the NYT about breath which included breathing techniques and exercises. I may have sent these articles out to you (James Nestor is mentioned in these articles). All of this attention to breath sparked my interest in breathing (before then I didn’t breathe) and how it relates to stress, exercise and over all health.

Of course, we know that BREATH is life, but what a lot of us don’t realize is how breath affects our life. According to Dana Santas, (CNN Health Contributor whose article I have linked to this blog) , “Breathing plays a vital role in how you think, feel, rest and recover, and it even impacts your posture and movement.” How we breathe affects us at a cellular level. Changing the way we breathe can influence weight, athletic performance, allergies, asthma, snoring, mood, stress, and focus to name a few. Proper breathing is a key in weight training and cardiovascular conditioning, as well as yoga. In Dana’s article she talks about how she works with high level athletes whose performance is improved through better breathing techniques. Good breathing technique can assist in stress relief the same way improper breathing can create more stress in our body.

The first step in good breathing is to close your mouth. Breathing in and out of the nose filters and warms the air. It helps us takes fuller, deeper breaths. If you suffer from nasal congestion (almost 40 percent of people do) the first step is to clear that congestion. Neti pots, some essential oils and saline sprays can be helpful in clearing congestion. And of course, there are nose clearing techniques!

Take some DEEP breaths. The average person only uses 10 percent of the diaphragm. Shallow breathing puts stress into our neck and shoulders and can even keep us in a constant state of low level stress. Lie on your back, place one hand on your belly and the other on your chest. Breathe deeply in and out. Feel the belly rise and fall. Your chest should barely move. Practice this lying down until you feel comfortable and then move to sitting and standing.

Stand Up Straight. Poor posture restricts the diaphragm. Regularly stretch your chest muscles, upper back muscles and neck muscles regularly to improve your posture. We have pictures of these stretches on our website, but ALWAYS check with your trainer about how to stretch to improve your posture and breath.

James Nestor and the NYT article both include more techniques to enhance better breathing. Dana Santas from CNN will be writing a four part article on Breath.

I have attached the NYT article here, as well as the CNN newsletter. Don’t take your breathing for granted!

https://www.nytimes.com/2020/07/18/at-home/coronavirus-breathing-exercises.html

https://www.cnn.com/2021/06/16/health/breathing-better-training-wellness/index.html?utm_source=Six+Minute+Mile&utm_campaign=ff19bee771-EMAIL_CAMPAIGN_2020_07_28_03_29_COPY_01&utm_medium=email&utm_term=0_6e5b2f993e-ff19bee771-12246186

Greek Salad with Farro

Adapted from Raising the Salad Bar by Catherine Walthers

Ingredients

• 1 cup farro

• 1 can chickpeas, rinsed and drained

• 1 cucumber, peeled, seeded and diced

• 1 red bell pepper, cored and diced

• 1 cup grape tomatoes, halved

• 1/4 cup minced red onioin

• 1/2 cup black olives, halved

• 1/4 cup minced fresh dill or parsley

• 1/4 cup chopped fresh mint

• 1 cup crumbled feta (optional)

Red Wine Vinaigrette

• 1/4 cup red wine vinegar

• 1 clove garlic, finely minced

• 1/4 tsp kosher salt

• 1/4 cup olive oil

Method

1. Cook farro according to package directions. I like to leave my slightly al dente because I don’t like mushy grains. Drain well and set aside to cool.

2. In a large serving bowl, combine farro and all ingredients except feta

3. Whisk dressing together in a small bowl

4. Toss salad gently with dressing and top with feta if desired.

Veggie & Ricotta Galette

Adapted from https://www.prouditaliancook.com

Ingredients

DOUGH

• 1 cup of all purpose flour, I use King Arthur’s White Whole Wheat

• ½ cup of polenta or fine yellow cornmeal

• ½ teaspoon salt

• 6 tablespoons cold unsalted butter, cut into pieces (I used Earth Balance Vegan Butter)

• ¼ to ⅓ cup of ice water

• a pinch of black pepper

FILLING

• 1 cup or so each of asparagus, zucchini, red pepper, or other veggies of your choice, cut into bite size pieces

• 1/2 red onion, diced

• a handful of curly kale or baby spinach

• 1 garlic clove, finely minced

• a pinch of thyme

RICOTTA MIXTURE

• 1 cup of ricotta, drained of moisture

• 1 egg beaten, reserve a little for brushing dough

• ½ cup of grated parmesan or romano cheese

• a pinch of red pepper flakes

• salt and pepper to taste

Instructions

1. Prepare your dough in a food processor by pulsing the flour, polenta salt and pepper together. Add the butter and process until combined. then while it's running add the ice water down the tube a little at a time until the dough starts to come together into a ball. Wrap in plastic and refrigerate for half an hour.

2. Preheat oven to 400F

3. For the filling, drizzle olive oil into a skillet add the onion and garlic and cook til it starts to soften and lightly brown. Add the rest of the chopped veggies and sauté until just tender. Mix in kale until tender. Do not over cook.

4. In a bowl add ricotta, egg, grated cheese, thyme and salt and pepper and red pepper flakes to taste, mix til incorporated, then fold in the sautéed veggies.

5. Remove the dough from the fridge, let it sit for 10 minutes at room temp then on a sheet of parchment roll it out to about 14 inches in diameter, don't worry if it's not perfect, just take your time. Place it onto a rimmed baking sheet.

6. Spread the ricotta and veggie mixture onto the dough leaving a 2 inch border all around. Fold the edges up and pleat where needed to seal in good.

7. Brush the crust with the remaining beaten egg.

8. Sprinkle crust with grated cheese and ground pepper.

9. Drizzle the top with olive oil.

10. Bake for 35 to 40 minutes or until crust is deep golden brown and ricotta is set.

Butternut Squash Stuffed Shells

Ingredients

• 1½ cups cubed butternut squash

• Extra virgin olive oil, for drizzling

• 16 jumbo shells

Filling

• 4 cups fresh baby spinach

• 1 teaspoon dried oregano

• 1/2 teaspoon lemon zest

• pinch of red pepper flakes

• 1 cup cashew cream, from the recipe above

• Sea salt and freshly ground pepper

Cashew Cream

• 1½ cups raw cashews*, see note

• 1 cup fresh water

• 1 garlic clove

• 3½ tablespoons fresh lemon juice

• 1/2 teaspoon sea salt

• freshly ground pepper

Instructions

• Preheat the oven to 350°F and line a baking sheet with parchment paper. Toss the butternut squash with a drizzle of olive oil and a few generous pinches of salt and pepper. Roast until golden brown, 20 to 25 minutes.

• Make the cashew cream: Pour boiling water over cashews, just enough to cover and let sit for one hour. Blend together the drained raw cashews, fresh water, garlic, lemon juice, 1/2 teaspoon salt and pepper.*

• Make the filling: Mix the cooled squash, spinach, and 1 cup of cashew cream with the lemon zest, oregano and red pepper flakes.

• Bring a large pot of salted water to a boil. Add the shells and cook according to the package directions until al dente. Drain.

• Assemble the shells. Spray the bottom of an 11x7-inch baking dish with olive oil. Fill each cooked shell with some of the filling and place into the baking dish. Drizzle a little olive oil over the shells, cover with foil, and bake for 15 minutes, or until heated through. Remove from the oven and serve with the remaining cashew cream. **

*If you are not going vegan, you can substitute 8 oz of skim ricotta cheese for the cashew cream.

**Feel free to drizzle fresh marinara over the shells before you bake

Adapted from https://www.loveandlemons.com

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Speedy 8-Ingredient Pantry Dal

Adapted from https://ohsheglows.com/book/

Ingredients

• 1 heaping tablespoon virgin coconut oil or olive oil

• 4 cups peeled (if necessary) and diced veggies*

• 1 cup uncooked red lentils

• 1 cup water, plus more if needed

• 1 (14-ounce) can diced tomatoes

• 1 (14-ounce) can light coconut milk

• 1 1/2 teaspoons garlic powder

• 1 1/2 teaspoons minced onion**

• 1 heaping tablespoon red curry paste, to taste

• ¾ to 1 teaspoon fine sea salt, to taste

• Freshly ground black pepper, to taste

Serving suggestions:

• Cooked basmati rice or grain of choice

• Fresh chopped cilantro leaves

• Fresh lime juice

• unsweetened coconut

Directions:

1. In a large pot, melt the coconut oil over low-medium heat.

2. Peel (if necessary) and dice the veggies into 1/2-inch pieces. Add them into the pot and stir until combined. Increase heat to medium.

3. Add in the rest of the ingredients (lentils, water, diced tomatoes [with juices], coconut milk, all the spices, salt, and pepper). Stir until combined.

4. Increase heat to high and bring to a low boil. Reduce heat to medium and cook, uncovered, for 18 to 30 minutes, until the veggies and lentils are tender; the cook time will depend on the types of veggies you use, and their size. Stir the dal frequently while cooking, and reduce the heat if necessary to prevent it from sticking to the pot. (If you’re using potatoes, I suggest covering the pot while cooking since they don’t contain as much water to “cook off”. You may need to add more water to thin the mixture.)

5. If desired, serve over rice, and garnish with cilantro, lime and or unsweetened coconut (it’s still great without these additions, though!).

* You can use any veggies you like! I use it as a way to clean out the vegetable drawer in the fridge! Here I used broccoli, yellow squash, onion, grape tomato and spinach.

Is September is the New January?

Recently I was reading a blog post by one of my favorite authors and self help gurus, Gretchen Rubin. She discusses September as another January, a clean slate on which we can write new possibilities. To many of us, September IS like January. Through years of schooling we have been conditioned to think of September as a chance for renewal. Our vacations are over, a new season is upon us. Is this September different? Our lives have been upended for six months now. I know I have gone through peaks and valleys of my mood, my eating and my exercise motivation. Last year at this time I was training for the Gulf Coast Half Marathon with my daughter, feeling lean and fit and strong. Now it feels like every run is LONG enough. But while September will more than likely not return us to the life we knew before quarantine, I BELIEVE we can use it as a beginning. To begin to refocus on some of the things we may have let fall to the wayside as we began to suffer from quarantine fatigue. September FEELS like a good time to make a RESET. Perhaps with the change of temperature, we can get outdoors and exercise more, maybe meet a friend for a social distancing exercise session. With the onset of autumn vegetables, maybe we can be motivated to try new, healthy recipes and focus on the weight we wanted to lose when the change of habits in quarantine interrupted us. Perhaps we can add the virtual workout that we have lacked the motivation to find the time and space for, whether it is a class or a private session. Whatever the change you want to make now that we have seen the summer go by, in the words of Gretchen Rubin, “ September gives the same feeling of an empty calendar and a clean slate”. The air seems charged with possibility and renewal.” I am going to challenge myself, and I encourage you to challenge yourself, to add something to make your life healthier and happier. And, as always, I am here to help you in any way you need. Think about it.

Link to the original post by Gretchen Rubin:

https://www.betterapp.us/posts/7882769?notification_id=888754193&utm_campaign=notification_space_post_create_notify_all&utm_medium=email&utm_source=transactional_emails

It's Never Too Late!

This morning a client sent me this quote from F Scott Fitzgerald (although there is some debate who actually said this originally). This quote struck me as so relevant to the times we are living in. Having been working with many of you over the past 18 weeks of “quarantine life” I know that many people have felt as if their life has been put on hold. Many people have been waiting for the gyms to open to get their healthy lifestyles back. They are waiting for the time to be right to focus on their nutrition, waiting until covid-19 is under control to quit drinking, quit smoking, get to bed earlier, start meditating, etc. Well, it does not look like our lives will be quite normal for the foreseeable future! So if you have been “WAITING” for the time to be RIGHT, now may be the RIGHT time for you to make a positive change in your life for your health’s sake. While APF is not open for IN PERSON training, we are still taking on clients virtually for training or coaching . Health coaching is a great benefit for those of you who may be having a hard time staying motivated and sticking to your plan on your own. Paulo & I still do not know when we will feel comfortable opening the doors to our gym given that we cannot even get our kids in school here in Virginia but we are working daily to make our clients lives healthier and happier. Let us know if we can help you.

Lemony Lentil Soup

Adapted from Real Simple Magazine (https://www.realsimple.com)

Ingredients

• 1 TBSP olive oil

• 1 Yellow onion, finely chopped

• 4 cloves garlic, finely chopped

• 1 tsp ground coriander

• 1/2 tsp chipotle chili powder

• 1/2 tsp ground tumeric

• 6 cups low sodium vegetable broth

• 1.5 cups dried red lentils, rinsed

• 2 cups fresh kale or spinach

• 2 tsp lemon zest plus 3 Tbsp fresh lemon juice (about 1 lemon)

• 1/4 tsp freshly ground black pepper

Method

1. Heat oil in a large pot over medium high. Add onion, carrots & garlic, saute until vegetables are soft.

2. Stir in coriander, chili powder and turmeric. Cook, stirring constantly until fragrant, about 30 seconds.

3. Add broth and lentils and bring to a boil. Reduce heat to medium low. Simmer uncovered until lentils are tender, about 15 minutes.

4. Add lemon zest, lemon juice and black pepper. Add greens , stir until slightly wilted.

5. Serve!

Week 8....Raise your hand if you need a little extra MOTIVATION right now!

Happy Monday!

Entering Week 8. WOW. It is normal and OKAY to hit the wall. Quarantine is affecting how we live our lives in all ways, exercise and nutrition included. We have been at this for a least two months, some even longer and it seems it will continue for the indefinite future. Lacking our social groups and face to face encounters with each other and our trainers may be making it difficult to stay motivated. After all, we here at APF feel like a very close knit community! Social fitness brings the buddy system to life no matter where you are. If you're going for a walk, vacuuming the house, running, or working out at the gym, you're not doing it alone - you are connected to others who are trying to increase their activity, too. One of the most motivating factors in group workouts, and therefore social fitness, is competition and SHARING!  

We would like to offer a challenge to motivate you for the remainder of MAY, starting today and ending Sunday May 31. No fees, no gimmicks. A goal of 280 minutes of exercise per week and logging your nutrition daily. The group challenge is set up through My Fitness Pal, (https://www.myfitnesspal.com) . Once you let me know you want to participate and activate your myfitnespal account, I will invite you to our private group. You can then encourage your fitness friends in the group and gain encouragement yourself! Remember, this is a NO JUDGEMENT ZONE! If you are a more private person you can go the your settings and click private. I will post daily encouragements in the group as well as call out people who have done a great job on the challenge! I hope you will all use this challenge as a way to motivate yourself and help motivate others to make it through the rest of MAY!

Addendum: article in the Wash Po that came out on Tuesday: https://www.washingtonpost.com/lifestyle/wellness/losing-your-motivation-to-exercise-as-the-pandemic-drags-on-heres-how-to-get-it-back/2020/05/11/72e41a3c-93af-11ea-91d7-cf4423d47683_story.html?utm_campaign=wp_lean_and_fit&utm_medium=email&utm_source=newsletter&wpisrc=nl_lean

WEEK 7: Text Necks & Zoom Butts

Happy Monday!

Today is a beautiful day here in Northern Virginia. The kind that makes you forget we are under quarantine and just want to go out. But, we still need to stay home to keep everyone safe. Soon, soon, soon..

Speaking of health, a few things have been coming up in conversation with my virtual clients. One of those is increased neck pain and complaints of sciatica and general hip, glute and low back tightness. Many of us, even those of us who had desk jobs before, are spending increasing time looking at a screen and SITTING! Paulo and myself included. There are a few things we need to do to counteract our increased dependency on our screens.

1. Change your positions frequently. Sit for one meeting, stand for another, walk around your house or your yard while you are on a phone call. If you have a stationary piece of equipment (treadmill or bike, e.g.) pedal or walk slowly while on your call. Our desks at work are usually ergonomic but not always so at home.

2. Try to set up a standing desk (even a make shift…see Paulo’s photo!) and avoid sitting on hard chairs with no cushion.

3. When you do sit, make sure you sit straight, trying not to cross your legs. Set up your screen so you can hold your head as straight as possible.

4. MOVE! Try to take a walk daily, do some squats, reach side to side. Step side to side while reaching the arms out. Roll the shoulders forward and back. On our website there is a great “wake up the body” video. (https://www.arlingtonpersonalfitness.com/videos)

5. STRETCH. Take breaks and stretch out the upper body. Reach back and open the chest. Take the ear to the shoulder. Put your hands on a desk or counter and drop your chest to stretch your shoulders. Lie on the floor with a towel rolled under your neck to let your neck muscles relax. Stretch your glutes & hamstrings frequently. (Glutes: cross your ankle on your knee and hinge your upper body forward. Hamstrings: prop your heel up on a step and lean your upper body toward the heel. ) There are also pictures of stretches on our website. (https://www.arlingtonpersonalfitness.com/videos) If you need a few more examples, just let us know. Our Monday 8:30 am Virtual Core Class is a great way to get your body moving to start the week.

I hope everyone is staying safe and healthy. In the wise words of Cleo Wade:

May all of your vibes say: I got this.

Entering Week 5 of Covid Quarantine

Happy Monday!

Looking back over the past week I have observed that while some things may be the same they feel so different. While most couples are getting used to spending more time together, Paulo & I are actually spending more time apart. We cannot virtually train people in the same room, so he goes to his “gym” and I go to mine. Somewhere along the way we trade locations, alternating between standing, sitting & pacing. We have never spent so much time NOT STANDING! And although we are not physically spotting or moving weights, we find ourselves fatigued at the end of the day. Both of us are finding that virtual training is mentally challenging: trying to be motivational and creative through a screen is very different. Still, we are both so grateful that our clients are willing to go out on a limb and do things completely different in order to keep in the best shape possible. I have to brag and say that some of our clients are actually finding themselves stronger and fitter from mixing up their routines and joining in my virtual classes!

During these crazy times when negative thoughts can easily come creeping in, I am trying to be proud of my smaller accomplishments. Going to the grocery, baking a loaf of bread, cooking a good meal and cleaning the bathrooms are not things I would ordinarily celebrate. Now I am trying celebrate these accomplishments with a thumbs up, a pat on the back or a “yea!” (Taking a page from one of my favorite blogs https://www.bjfogg.com)

There are also some blessings in this quarantine that I focus on when emotions go awry:

1. Less Traffic (and in turn a great break for our earth! Have you seen some of the photos?)

2. Seeing neighbors I have never seen and families out and about enjoying some time together

3. More time to read, cook and pursue my long list of hobbies

4. Less stress on my runs because I have nothing to hurry home to do

5. Less urgency to “DO” everything on my to do list

6. More puppy time for Sophie & Honey

7. More time to communicate with all of my children

8. More time to read and interact with my grand babies, virtually. This makes my day, every day!

9. Reaching out to and working out with so many people far and near in my virtual classes. This really makes my week !

Small things make a big difference. What accomplishments are you proud of this week? Celebrate them with style! What blessings have you found during this quarantine that you can focus on when negative thoughts creep in? Make a list, add to it and take a look at it regularly!

Quarantine Enters Week 4

  Happy Monday!

As we enter week 4 of social distancing, I am finding that I do much better when I set a schedule for the day ahead.  I schedule my runs, workouts & dog walks around my virtual clients and classes.  Each morning I check my schedule and  make a list of to do’s involving the business and housework but also making sure I set aside time for reading, needlework and cooking as these are the things that give me pleasure in my leisure time.  I have listened to many of you who are also trying to maintain a sense of normalcy in these uncertain times.  A lot of you have suggested that the one of the hardest things is to continue their habits of drinking enough water and not snacking too much or on foods that should be minimized.

While reading Gretchen Rubin (www.gretchenrubin.com) last week I came across her tips to curb snacking while quarantined.  I loved them so much, I am going to share them here.

1. Monitoring: Track your Snacks!  Measure before you eat!

2. Inconvenience: The less convenient snacking is, the less likely we are to do it. (Keep snacks in closed containers, up in your pantry, in the back of the fridge.  If some one in your house is eating your weakness, move to a different room!)

3. Abstaining: For some of us, it is easier to give something up altogether rather than                  indulge in moderation.

4. Distraction: Wait 15 minutes; your craving will pass and you are likely to get absorbed in another activity. 

5. Scheduling: Pick a special time to enjoy your favorite snack

6. Accountability: Tell someone else what you are eating and drinking

7. Loophole-spotting: Watch out for ways you might be excusing unhealthy behavior.

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Please let us know how else we can help during these uncertain times.  If you have not joined us for a virtual workout, please do!  It is working very well for so many of our clients, friends & family across the globe! No previous experience required, all levels welcome!

Our Virtual Class Schedule (no equipment necessary!) is as follows:

1. Monday 8:30 Core Boot Camp

2. Wednesday 4pm HIIT Boot Camp

3. Saturday 9am HIIT Boot Camp

You can register right on our website!

Virtual Hugs,
Stephanie

Gym Talk: Gretchen Rubin's Four Tendencies

Gretchen Rubin is the author of several books, including the blockbuster New York Times bestsellers, The Four Tendencies, Better Than Before, The Happiness Project, and Happier at Home. She has an enormous readership, both in print and online, and her books have sold 3.5 million copies worldwide, in more than thirty languages. On her popular weekly podcast Happier with Gretchen Rubin, she discusses good habits and happiness with her sister Elizabeth Craft; they’ve been called the “Click and Clack of podcasters.” Her podcast was named in iTunes’s lists of “Best Podcasts of 2015” and was named in the Academy of Podcasters “Best Podcasts of 2016.” BuzzFeed listed Happier in 10 Life-Changing Things to Try in June and the New Yorker said, “Their voices remind you that life is a human project that we’re all experimenting with.” The podcast consistently ranks in the iTunes Top Charts. Fast Company named Gretchen Rubin to its list of Most Creative People in Business, and she’s a member of Oprah’s SuperSoul 100..  

In the gym a few of my clients and I have been talking about her 4 Tendencies Quiz  and how understanding our “tendency” can lead us to better adherence to our health and wellness plan! I am an “Upholder” which means I am generally good at meeting inner and outer expectations. The problem sometimes with being an Upholder is knowing when to stop. It is why I have a hard time calling it quits. I also have a strong “questioner” tendency which is sometimes seen as a negative (I find it can be for me because I spend a lot of time researching when I could be DOING!). I am curious if you will find this as interesting as I do . Here is the link to the quiz:

https://quiz.gretchenrubin.com/?utm_source=website&utm_medium=popoutmenu

 I'd love for you to take a moment to do the quiz ! If you care to share the results with me, we may be able to use them to help you with your fitness plans & goals!

Additionally, Gretchen’s app is called Better. I would  love for you to join me in Better, which is a community where we can meet, message, share ideas, and go deeper with our peers on the topics we care about most.

When you join, you'll be able to contribute your own stories and experiences. It only takes a minute to sign up.   Here is my personal link to use!

www.betterapp.us/share/gPNM-g-IDOt0bGIp

Let me know your thoughts!

APF is proud to announce a partnership with JB Meal Prep & Catering

https://www.jbmealprep.com

APF is happy to announce that JB Meal Prep and Catering is offering healthy, affordable meals for our clients. Jason has more than a decade of experience in the restaurant industry. JB Meal Prep & Catering provides simple, healthy meals for all diets, with the goal of helping you and your family get started with a better, healthier lifestyle. We now also offer Grab & Go available fresh each week while supplies last.

The Cost of Sugar

Did you know there is sugar in almost every product you buy? I’m not talking about the naturally occurring fructose in fruits. I’m referring to the added sugar in our foods. Next time you go shopping, grab an item of the shelf and read the food label. You might be surprised how much sugar you’re consuming on a regular basis.

Whether you are aware of your sugar intake or not, there are millions of Americans who are not. Sugar is found in almost everything and too much sugar can lead to metabolic diseases, weight gain, and obesity. Food companies are loading foods with sugar and people are consuming it in large quantities, whether they are aware or not.

According to Judy Corliss at Harvard Health, “Over the course of the 15-year study on added sugar and heart disease, participants who took in 25% or more of their daily calories as sugar were more than twice as likely to die from heart disease as those whose diets included less than 10% added sugar. Overall, the odds of dying from heart disease rose in tandem with the percentage of sugar in the diet—and that was true regardless of a person’s age, sex, physical activity level, and body-mass index (a measure of weight)”.  In short, the odds of dying from heart disease increase based on the percentage of sugar in your diet and this was true regardless of sex, age, activity level, and body-mass. Sugar is empty calories with no nutritional value, but evidently lethal as well.

Americans have been overconsuming sugar from some of their favorite food sources for years with no understanding of the impact on their bodies. Sources like sodas, energy drinks, and sport drinks are the biggest culprits, but according to the ChooseMyPlate.gov website, you can add candy, cakes, cookies, cereals, pies and cobblers, bakery items (sweet rolls, pastries, and donuts), fruit drinks, and desserts to the list.

The biggest hidden issue is the added sugar in foods like ketchup, cottage cheese, yogurt, protein bars and granola! Sugar is added to the foods to make it pleasing to our taste buds, but that means getting more sugar than you realize.  Also be very aware of the “no sugar” or “sugar free” items on the shelves. There are often artificial or other sweeteners added to make that "low sugar"  food even more palatable to us.  These sweeteners may not show up in the calorie or  carbohydrate section, but they are on the ingredient list. Know that in terms of added sugars, while the FDA does recognize sugar in its many forms (brown, white granulated, raw, and invert), as well as honey, lactose, sucrose, dextrose, and fructose it DOES NOT recognize cane juice, evaporated corn sweetener, crystal dextrose, glucose, liquid fructose, sugar cane juice, and fruit nectar. 

The next time you read a food label and you’re considering what you are putting into your body, read the ingredient section carefully. According to the ChooseMyPlate.gov, these are ingredients found in many processed foods that we should be aware of:

•        anhydrous dextrose
•        brown sugar
•        confectioner's powdered sugar
•        corn syrup
•        corn syrup solids
•        high-fructose corn syrup (HFCS)
•        malt syrup
•        maltose
•        maple syrup
•        molasses
•        nectars (e.g., peach nectar, pear nectar)
•        pancake syrup

The American Heart Association suggests that women take in no more than 6 teaspoons (25 grams or 100 calories) of added sugar, while men should take in no more than 9 teaspoons (36 grams or 150 calories). To put that in perspective, a 12-ounce can of regular soda contains about 9 teaspoons of sugar, so drinking even one a day would put all women and most men over the daily limit.  Please note that FRUCTOSE in fruit is NOT on this list and fruit has many health benefits.

If you attended our January Wellness nights, you will know that reading labels is important. Awareness is key.  Choose those labels with the fewest ingredients and eat as much from the outside of the grocery store as possible!

Black Bean Mash (Or Black Beans on Toast with Avocado & Tomato)

Adapted from Vegan for Everybody

This makes a great breakfast, lunch or snack!  Paulo likes to eat just the mash with a side of brown rice.

Ingredients

• 4 oz cherry tomatoes, quartered

• 2 cups black beans (rinse and drain if using canned beans)

• Pinch of pepper

• 1/2-1  tsp chili powder, (I prefer Penzey's Chili 3000!)

• 1/4 cup boiling water

• 1/2 tsp lime zest, plus 1 tbl lime juice

• 1 ripe avocado

• 1/4 cup fresh cilantro chopped

Method

• Place beans, boiling water, lime zest and juice, pinch of pepper, chili powder and cilantro in a bowl.  Mash with potato masher until coarse puree, leaving some whole beans intact.
• Toast bread and spread mashed bean mixture evenly on toast.  Top with tomatoes and avocado ! 

Vegan Udon Noodle Soup

Ingredients

• 1 package buckwheat Udon Noodles

• 1 thumb ginger, minced

• 2 cloves garlic, minced

• 5 scallions, white and green, diced

• 1 cup broccoli, cut in to bite size pieces

• 1 cup each carrot and red peppers, cut into match stick size pieces

• ½ cup frozen edamame

• 1 cup sliced shitaki mushrooms

• 1 TBL sesame oil

• ¼ cup Tamari sauce

• 1 TBL thai chili sauce (or to taste)

• 6 cups vegetable broth

• 1 cup chopped cilantro

Method

• Place a large saucepan on a medium heat and add sesame oil. When hot, throw in the garlic, ginger, scallions, carrots, red peppers, edamame and broccoli and sauté for about 3 minutes, stirring regularly.

• Add in the mushrooms and saute for about another 2 minutes, not allowing mushrooms to lose their texture.

• Next, add Tamari sauce, chili garlic sauce and vegetable stock. Bring the soup to a boil. Turn down heat and simmer for 10 minutes.

• Meanwhile, cook udon noodles according to package directions. Drain and rinse.

• Add the noodles to your soup and serve up with a handful of chopped cilantro in each bowl!

Life is Good in Your 50s!

As 2018 rolled in, I began to reflect on how good life can be when you are in your 50’s and 60’s!  We as women generally have more time to devote to our personal care.  If you have had children and are not an emptynester, (and I am not!) chances are your children are old enough to do most of their self-care, drive to their sport or music practices and help out with chores around the house.  That opens up time that we had spent earlier in our life, caring for pre-school and elementary school children.  Even if you work a full time job (and I do!) you can take more time before and after work to do the things you could not do when you were getting children up and fixing their meals.  If you have never had children, chances are your career is established and you can negotiate time for self-care.  The 50’s and 60’s truly ARE the decade to dedicate time to ourselves.  We are wiser, have more free time and ready to prioritize ourselves.

For this New Year, my list of goals hasn't changed much, but I am making them more specific. I am still going to focus on my distance running by picking two half marathons to train for. I will focus on strength training 3-4 days per week with a four-week program set out each month.  I am going to set aside time to practice my meditation and mindfulness daily.  And I am going to continue to grow my knowledge in our plant based eating through reading, research and following the example of several leaders in this field. 

I would love to have you join me in this challenge for 2018.  Remember to make SMART GOALS:

Specific.  Specific refers to what you are going to do.  Use action words such as exercise, eat, and coordinate.  Think about why you are choosing this particular goal.  A good idea of a SPECIFIC goal is: I am going to walk 3 miles in 45 minutes by March 1st.

Measurable.  If you can measure it, you can’t manage it.  Choose a goal with measurable progress.  You may have a long-term goal, but have smaller measurable steps along the way.  For example, if you want to run a 6-mile race in the spring, you should set your training program to build your mileage each week.  

Achievable.  Set goals that are achievable for YOU and you only.  Your friend may want to run a marathon in May.  This may not be important or attainable for you.  You may need to set a goal of running a 5k in March.

Realistic.  This does not mean easy.  It means Do-able.  Set the bar high enough to feel satisfied when you attain your goal, but not so high that the thought of your goal is overwhelming.  For example, rather than setting a goal not to eat sweets all month, it may be more realistic to set a goal to eat only one sweet per week.

Timely.  Set a time frame for your goal.  Next week, next month, by spring.  Putting a clear target in front of you gives you something to work toward and allows you start on it right away.  Remember though, if your time is more than a few weeks in the distance, set interim goals to get you there.

 I would love to hear from you about your goals for YOU in 2018. Good luck and let me know how I can help.