It’s Time to Reinvent You!
August 31, 2009 by Deb · Leave a Comment
Help! “I’ve fallen and I can’t get up!” Have you ever fallen and needed help to get going again? Put your hand up if the scale has ever gotten you down, if you’ve ever told yourself you’re useless or stupid, or if you’ve ever eaten something just to make yourself feel better — and then suffered through the guilt afterwards. Wow, look at all those hands! If you’re like a lot of people, you’ve gotten into a rut while riding the weight loss bandwagon, forgetting that the big picture is a healthy body and a healthy mind.
I must admit this happens to ALL of us! I decided to talk about this because it’s been happening to ME lately (yes, even trainers can and do experience this….we are just people too!) and I have been seeing this with a lot of people lately. Maybe it’s the colder weather, maybe it’s a new routine to get used to, maybe it’s because you are focusing on everyone else’s needs that yours are neglected, or maybe there’s no reason at all, but it does happen and it’s time we put a STOP to it now before we get totally out of control!
It’s time now to reinvent yourself! Not that there’s anything wrong with you, of course. But it’s time to stop plodding along the same route. It’s time rediscover yourself and take on a whole new attitude!
Take my “Reinvention of Me” Pledge – and take it as often as you need to!
”Reinvention of Me” Pledge
I promise to be kind to myself, especially through my thoughts and actions. I am a good
person, worthy of respect.
I promise to silence my inner critic whose negative energy always seems to drag me down. That critic will no longer have power over me.
I promise to find a source of comfort other than food. When I need to feel better, I will do that activity instead of mindlessly eating.
I promise to make good food choices the majority of time; my body deserves the good, clean energy of healthy nutritious food.
I promise to be active every day, even if it’s only for a few minutes; the power of movement will energize me to move more and more each day.
I promise to remember that I am much more than a number on a scale and to love my body exactly as it is right now.
I promise to spend time each day reflecting on how I’m feeling; only through knowing where I am now can get me where I want to be.
I promise to remove “I should” and “I must” and replace them with “I want to” and “I will.” Such small words shall have a big impact on my attitude.
I promise to surround myself with positive and energetic people and to brush off the negative energy of people who bring me down.
I promise to turn to God when I feel I can’t continue and ask him for strength. I know He can and will give me the strength if I just take the time to ask.
And most importantly, I promise to be my own best friend and to work hard towards the reinvention of ME…
My prayer for you all this week is that you can take this Pledge and be the BEST person that you can be, knowing that God loves you just as you are because He created you and may knowing that, make you feel wonderful and Blessed!
Blessings,
Deb
Portobello Mushroom Burger
August 31, 2009 by Deb · Leave a Comment
Ingredients:
1 Portobello mushroom cap
¼ cup balsamic vinegar
1 tsp olive oil
dash teaspoon dried basil
dash teaspoon dried oregano
dash tablespoon minced garlic
1 oz (2 tbsp) sharp cheese or vegan cheese
1 tablespoons bottled teriyaki sauce
1 slices of Ezekiel bread or any whole wheat
1 cup of tomato (slices)
Sea salt and pepper to taste
Instructions:
1. Place the mushroom caps, smooth side up, in a shallow dish. In a
small bowl, whisk together vinegar, oil, basil, oregano, garlic,
salt, and pepper.
2. Pour over the mushrooms.
3. Let stand at room temperature for 15 minutes or so, turning twice.
4. Preheat grill for medium-high heat. Brush grate with oil. Place
mushrooms on the grill, reserving marinade for basting.
5. Grill for 5 to 8 minutes on each side, or until tender. Brush
with marinade frequently. Top with cheese during the last 2 minutes
of grilling.
365 calories…..Enjoy!!
September Class Schedule
August 27, 2009 by Jenny Neighbour · Leave a Comment
September offers GREAT classes at CrossTrain Fitness! We have something to offer for all fitness levels and have tried to not only offer a wide variety of classes but also a nice variety of days & times.
Download September Class Schedule
Class Descriptions:
Power Pump:This class will offer a variety of formats to OVERLOAD and BUILD muscles. If you want weight lifting for a total body workout and NO cardio moves, then this class is for YOU! This class is great for both MEN and WOMEN of all fitness levels!
Power Toning: This class will be a variety of different toning and stretching moves to tone and sculpt your body. If you like Burn N Firm, Yoga, or Pilates, then you will love this class! This class will require one to be able to get down on the floor – all fitness levels welcome!
Pilates Plus: The class will be traditional Pilates moves and stretches but will also incorporate some new ways of doing stretches such as using a stability ball for added variety.
Cardio Pump: This class will be High Intensity Intervals of cardio and strength training moves. You will keep your heart rate pumping to burn the ultimate number of calories! This class can be modified for all fitness levels.
Extreme Circuit: This class will be held on our CIRCUIT when CrossTrain is CLOSED. This class will incorporate the High Intensity Intervals to be sure that you are maximizing your workouts on the circuit. If you liked our old Boot Camps on the circuit, then you will love this class!
Cardio Mix: This class will be a variety of cardio moves to keep your heart pumping in your zone throughout your entire workout. Each class will be different depending on the instructor. Some will be traditional add-on cardio formats, some may be outside and incorporate the Boot Camp Style and some will have a “dance” flare like “Repeat the Beat”. All formats are guaranteed to make you SWEAT and BURN mega calories while having a BLAST!
*All classes are FREE with your CrossTrain membership! No registration necessary…simply “drop-in” to the classes of your choice and have some fun getting in shape. Classes are subject to change based on attendance and instructor availability.
Banana Maple Protein Snack Wraps
August 25, 2009 by Deb · Leave a Comment
Alright, I’m addicted to these things, and I just HAVE to share the recipe with you so you too can be addicted! At least they are a good thing to be addicted to….I’ve had my share of bad foods that I was addicted to and it doesn’t feel so bad to indulge when I know it’s healthy!
Enjoy!
Banana Maple Protein Snack Wraps
Ingredients:
-1 8″ 100% Whole Wheat Tortilla
-1 medium banana
-2 tablespoons of all natural peanut butter (or almond butter)
-1 tablespoon of slivered almonds
-1 scoop of vanilla protein powder
-1-2 tablespoons of sugar free maple syrup
Directions:
In a separate bowl, mash banana and protein powder together with a fork until combined.
Spread the peanut butter onto the tortilla. Top with the banana mixture.
Sprinkle with almonds, then drizzle with maple syrup.
Roll it up, cut it in half, and become an addict like me 
Deb
Use It or Lose It!
August 23, 2009 by Jenny Neighbour · Leave a Comment
I just got out of church this morning. There is something wonderful about going to church for me…I get myself centered around God and it really starts my week off right. Today’s sermon was a great reminder for me…it reminded me that if I do not USE my Faith…I will LOSE it!
It is kind of like anything else. If you don’t use your muscles very often…soon, we get sore after walking up and down stairs or we take a long walk only to feel REALLY old and tired the next day. We must USE our muscles in order for our bodies to be the most healthy.
The same goes for the MIND. We need to use our mind from time to time in order to ensure that we are using and processing brain cells. Crossword puzzles and mind ‘games’ can be a fun way to wake up the brain and force ourselves to work the muscles in the brain, just like we work the muscles in our bodies with exercise. One way that I have used my brain muscles lately is helping my kids with their homework! (UGH – I hated algebra the first time I took it!) Helping my kids with homework is a great way to wake up some brain cells IF I do not fall asleep in the process!
FAITH is the same way. We need to USE our faith and practice our faith on a daily basis so it is there for us when we really need it. As our pastor pointed out today, life will get tough from time to time. We cannot deny that. If our faith is strong and our relationship with God is strong and secure, we will have an easier time when we have to face challenges in our lives. When we seek God in our daily life through bible reading, daily prayer, bible studies, Christian books, and fellowship with other Christians, we are developing a strong and committed life with Jesus Christ and when “stuff happens”, we will likely have a way to battle the demons or at least stay in the game of life long enough to conquer whatever happens!
When we don’t practice our faith, we don’t know HOW to seek Him when things are rough. In addition, we seem to get a little selfish and forget WHO is in charge of our lives. We need to live for Him in all aspects of our lives and when we live our lives “on our knees” and praising our Heavenly Father in good times AND in bad, He knows that we really do want at active relationship with Him. He loves that!
I am currently not active in a bible study. My group is on a “break” and is set to meet again later in September. I seem to have a HARD time getting in the Word and working on growing my relationship with God when I am not active in a study. Today’s sermon reminded me that I need to get started NOW. I cannot simply wait for my new study to start in 4 weeks – I need to USE MY FAITH now or I am likely to LOSE IT!
I thank God for that reminder today in church. After I type this blog – I plan on spending some much needed time with God, my Bible, and enjoy a little QUIET time so that I can listen to what He wants me to hear!
Traveling TABOTA Formats Created by Cheryl Freauff-Crosstrain Fitness Instructor
August 17, 2009 by Deb · Leave a Comment
Do you travel a lot? One of my instructor’s Cheryl Freauff travels quite a bit for her job so she created some great traveling tabota workouts that are easy to do in a hotel room and the only equipment that some of them require is a dyna-band and those are easy to throw into your suitcase!
Remember Tabota intervals are 20 seconds on-10 seconds recovery repeating each exercise 8x or 4 minutes. Each of these formats are 16 minutes long and should include a 5 minute warm up and a 5 minute cool down/stretch. These are all HIIT formats that give you the best bang for your time!
Give them a try! Shoot us a comment and let us know if you liked them or if you have a favotite format you like to share.
Tabata #1
- Punch front 2x with knee strike
- Push Ups
- Speed Skaters
- Hip Dips
Tabata #2 (Using Bands)
- Overhead press
- Curls
- Jump Rope
- Mountain climbers
Tabata #3
- Front Punches
- Front kicks/tap back (Charleston’s)
- Knee lifts
- Alligators
Tabata #4 (Using bands)
- Squats – (Bands under feet hands low for added tension)
- Standing hip Abduction (Right side)
- Standing hip Abduction (left side)
- Rock N’ Rolls
Tabata #5 (Bands)
- Laying on side band around ankles – Abduction Right side
- Laying on side band around ankles – Abduction Left Side
- Standing Band around both ankles Right leg back and return to center
- Standing Band around both ankles Left leg back and return to center
Tabata #6
- Squat Jacks
- Squat Kicks (alternating)
- Full range sit ups
- Spider Man push ups
Tabata #7
- Side toe taps – Standing feet shoulder width apart step out with right foot tap toe to side and return to center - Repeat left leg
- Inner thigh lifts – laying on side lift lower leg up (repeat) other side
- Tricep dips off chair
- Bridge off chair (laying on back feet on chair)
Tabata #8 (bands)
- Seated rows – sitting on floor feet straight in front with bands around feet – pull arms back in forth in rowing motion
- Reverse Flys – Standing with bank around back arms in fly position bring arms together and back (fly position)
- Triceps – Hold or stand on one end of band hold other end over head working triceps – Right side and repeat left
Lions, Tigers and BEARS…oh my!
August 17, 2009 by Deb · 1 Comment
I just got home from my mini-vacation to Wisconsin. I went to my sister and brother-in-laws cabin on a lake. It was so beautiful there and was filled with endless possibilities to see God’s beautiful creations and get a great work out at the same time.
Each day I was there I did this HIIT workout. I had done this several times in good ole Iowa….outside too, but mostly on flat concrete. Wow what a challenge it was to incorporate doing this on gravel and adding HILLS. It seemed no matter where I started my format the first interval always hit when I had to run up hill!
My workouts did go a bit faster as I was so worried about encountering bears. They see several bears up there and my nephew told me that I shouldn’t be worried because they are a lot more scared of us than we are them. He also told me just to make a lot of noise and they would stay away. He then proceeded to tell me that the only way they might be a problem was if the mom bear was on one side of the road and her cubs were on the other and I ran in between them. So you can imagine all I could think about was running in between them. So if you could have seen me it would have reminded you of the scene in The Parent Trap where the step mom to be was clacking two sticks together to keep the bears away! Yes, I was that woman! It did make me run faster and I did take my little dog Lucky too….I’m sure he’d have protected me! Ha
My same nephew who told me about the bears took me on my first kayaking excursion. I should have known that it would be a wild one as he’s all boy and very fit. He asked me how far I wanted to go. I said I didn’t care…because I’m fit you know. We started off and he said I was a natural….I have great balance so it seemed to be fairly easy….that’s when I should have shut up and said I’m a beginner! Instead he decided to take me through a swamp of all weeds and it seemed to me we were traveling right through an island. Once we got through all the weeds, it opened up to this most beautiful lake that was filled with Lilly pads with blooming yellow and white flowers! It was another site that reminded me of God’s creations. It was so serene and peaceful. We went all around and then headed back to the cabin. Thank God he had a GPS thingy as I was totally confused and lost on how to get back! I was surprised at how great of an abdominal work out it was. I felt it in my core big time. In fact my arms and shoulders didn’t even get sore it was my core…oh yeah and my hands now have a few blisters to remind me of the event!
I had the best time and still got my workouts in! It is possible to do, and trying something new is always good!
Here is the format that I used each day when I was at the cabin…..lets call it the BEAR RUN/WALK….and PRAY! (You may need a set of sticks for clacking!)
5 minute warm up-walking briskly
3 minutes- running/jogging
1 minute recovery-walking slowly….watching for bears!
Do these 4-5 times depending on your fitness level
5 minute cool-down-walking slowly-then do some stretching!
Enjoy!
Deb
Frozen Banana Cream
August 17, 2009 by Deb · Leave a Comment
1 Serving
This is an old restaurant trick that has been around for years. Use this delightfully simple “sorbet” wherever you would use ice cream. Try it sprinkled with chopped nuts, or on a bed of pureed raspberries or strawberries.
Ingredients:
1 very ripe banana
Instructions:
Peel the banana and cut it into chunks. Put the chunks, uncovered, on a plate in the freezer, and freeze for at least an hour. (They can stay overnight.) When you’re ready to serve, take out the banana and put the frozen pieces in a blender or food processor, and process until smooth, scraping down the sides of the container as needed. As the bananas thaw slightly, the texture will become smooth and creamy.
Nutritional Information:
Per serving:
92 calories
0 g total fat (0 g sat)
0 mg cholesterol
23 g carbohydrate
1 g protein
2 g fiber
1 mg sodium
God never said it would be easy for Christians to loss weight.
August 14, 2009 by Luke Carlson · Leave a Comment
Being a Christian has several benefits, but if you are expecting an easy life because you are a Christian then you have the wrong impression. Don’t get me wrong here, it is a great life to be with God, but it will be challenging. The Bible teaches us in James 1:2-4 that we must endure tough times to become mature in our faith. God doesn’t allow our life to be tough because he wants to torment us, but because He wants us to mature and grow so that we can experience the full blessing He wants to give us. All of the Biblical greats endured tough times in their life, but also saw great blessings from God.
Weight loss is challenging for a reason. It is our opportunity to glorify God and to grow in our maturity. The world wants us to believe that we can be healthy with ease and that it will only take a few weeks to lose ten pounds. These are lies from the great deceiver. Your health goals and journey are a lifetime venture. When the world convinces us that it will only take a few weeks then it knows we will quit trying after a few weeks whether we lost the ten pounds or not. The deceiverdoesn’t want us to battle back, he wants us to look for the easy way out, and he is pretty good at it. If you have ever tried to lose weight before you know how hard it is. Most of us have learned to use food as our comforter and stress reliever. When we loss that we become overwhelmed and stressed. We may even endure physical withdrawals such as headaches. I become irritable and my thoughts are slower and I loss my focus at work. The list is long and varies, but it is exceedingly harder to lose our extra weight then it is to gain more. I sometimes think about why it is so much harder to live a healthy life than it is to live an unhealthy life. God knows, and we can only guess that He did it that way for our benefit in some way or another.
The best way is to accept the challenge and be prepared for battle. If we battle alone we will lose. If we follow the world’s ways we will lose, but if we turn to God we can follow Him and He will see us through to a life of health and well being. Crosstrain Fitness will help guide you on a health journey that puts the focus on living with God and turning away from the world.
Personal Trainer Gains 90 Pounds!
August 11, 2009 by Deb · 2 Comments
Wow, I just watched this video of a personal trainer who gained 90 pounds so he could better empathize with his obese clients! That’s really going ALL out for your clients! I can’t say that I’d do that, but I can say that I used to be that and then some! I can say that it does help me with understanding how my clients feel and I think it gives them a comfort level with me because they know that I have had to do it myself and I’m not just telling them what to do….I have walked the walk and I have to continue to walk the walk or I’d be 420 pounds again!
This trainer is now experiencing joint pain, high cholesterol and high blood sugar. His medical costs have escalated. Medical costs for obese people are on average $1400 a year more than people not obese. So it’s actually a lot more expensive to be overweight than to be in shape. He is now trying to lose the weight, but having a bit of a difficult time. I’m sure he didn’t truly understand just how hard it is to DO what he tells his clients to do! I’m sure he’s questioning whether or not this was a good move to make. I hope for his sake he doesn’t end up staying this way for long and I hope he doesn’t end up with any long term medical issues.
Anyway, I would love for you to watch the video and leave your comments. What do you think about what this trainer did? I think it will just reassure you that being healthy PAYS!!
Deb