30/30 Class Format Off-Site At Mainstream Living
September 30, 2009 by Deb · Leave a Comment
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How to Enjoy Halloween and Still Stay Healthy & Active
September 30, 2009 by Deb · 1 Comment
Kids and adults alike adore Halloween for the fun costumes, the goofy, grisly décor, crisp fall parties and most of all, the candy. Halloween usually kicks off a season of unhealthy binge eating that lasts all the way until the ball drops on New Year’s Eve! But this year, we have wise alternatives to the tantrum-inducing, fat-producing, energy-zapping barrage of sugar, chocolate, and more sugar.
1. Apples. Give out apples for your treats! I have done this for years and believe it or not, the kids love them!
2. Fruit Snacks. These often have some sugar or coloring added, but you can be choosy about which brand, and they’re still a healthier alternative to a bag of mixed Halloween chocolates.
3. 100 Calorie Packs. From mini Oreos to salty crackers, your options are suited for any craving. The flavor is superb—no gross health-foody aftertaste—and you can’t beat it for low calorie, low sugar portability that is perfect for trick or treat sacks.
4. Cheese crackers/peanut butter crackers. The ultimate lunch box food, they come in different flavors, including the higher fiber whole wheat peanut butter or whole wheat cheese variety. Since they are packaged individually, you can give them to the little costumed creatures that come to your door. Save money and purchase them in bulk!
5. Teddy grahams/Animal crackers. Available in small packs, these are great for the younger munchkins.
6. Raisins. Who hasn’t grabbed the tiny boxes for their kids to snack on? Nutritious and delicious, raisins are the perfect trick or treat giveaway—plus if they eat them with the other chocolates that are guaranteed to be in their bag, it’s like eating chocolate-covered raisins! At least, that’s what you can tell them if they complain…
7. Plan a walk with your kids and enjoy some of the ghoulish decorations around your neighborhood, or have a Halloween themed scavenger hunt this will help burn some of the extra calories off that you are sure to intake.
8. Make sure your kids have a good dinner before heading out to trick or treat — this will make them less likely to gorge on their Halloween treats as they make their rounds.
9. Clip a pedometer onto your kids. It’ll be a fun and inexpensive way for them to keep track of how far they’ve walked.
10. Pumpkin seeds are a good source of zinc and unsaturated fatty acids. Add a little salt to the seeds and roast them in the oven for a delicious and healthy snack.
Last of all, for the family or parent who stays home on Halloween; treat yourself to white chocolate covered popcorn! Melt white chocolate chips and butter together and pour over a batch of plain popcorn. Mix in some Halloween sprinkles and cool. Within minutes, you’ll have a delicious snack for the whole family without the chemical additives and extreme sugar content available in store-bought Halloween candy.
If you follow these suggestions and be creative with your sweets choices, you can enjoy a wonderful and healthy start to your holiday season!
Deb 
October Class Schedule
September 29, 2009 by Jenny Neighbour · Leave a Comment
Fall is in the air and CrossTrain Fitness continues to offer great classes FREE with your membership. We are offering the same great classes from September but have added a few new times for your convenience. Please sneak ahead to the last week of October to see our FREE SAMPLE classes. These classes will give you a great chance to TRY out some of our new ideas for November. No need to register…simply come to these classes and give them a TRY!
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.
Salsa Rice
September 28, 2009 by Deb · 1 Comment
1 Serving
This is a very easy way to season basmati or brown rice. You can use it for already cooked rice, or cook the rice from scratch. Pick your favorite all-natural salsa and experiment with different types of salsa. There are lots of new and interesting ones on the market.
Ingredients:
1/2 cup cooked rice (basmati or brown)
2 tbsp salsa
Instructions:
Just mix the salsa into the rice.
Nutritional Information:
Per serving:
129 calories
0 g total fat (0 g sat)
0 mg cholesterol
28 g carbohydrate
3 g protein
1 g fiber
142 mg sodium
Add ER and reach your goals!
September 26, 2009 by Deb · Leave a Comment
No, I’m NOT talking about the famous TV show ER or a trip to the emergency room!
I’m talking about getting SMARTER in setting your goals!
.
It’s based on the classic “SMART formula, only better because
I’ve added my own little twist to make them even SMART-ER!!
****** THE S.M.A.R.T.E.R. GOALS FORMULA! ******
1. SPECIFIC. Set goals with clarity. Your mind does not respond
well to vague generalities. Get clear. Be precise. Be specific.
2. MEASURABLE. Set goals that can be quantified in measurable
units such as pounds, kilos, body fat percentage, lean body mass,
inches and clothing sizes; even health and performance goals.
3. ACCOUNTABLE. Set goals you can be held accountable to. Be
accountable to yourself by using a scale, body fat caliper, tape
measure, weekly progress chart, a daily nutrition diary and a
training journal. Then double your accountability and submit
your results and journals to a partner who will hold you to
your commitments
4. REALISTIC. Set goals that are attainable and maintainable.
If you lose two pounds of fat per week, you’re doing awesome.
30 pounds in 30 days sounds great in the advertisements, but
it’s not typical (not even likely), and rapid weight loss usually
consists of muscle and water, not fat, and will return quickly.
5. TIME BOUND. Set goals with deadlines. Time limits are highly
motivating. With no time limit, there’s no urgency for completion.
Set goals for daily workouts and nutrition, weekly weight and body
composition and 12-week changes in weight, body fat or measurements.
Set long term goals for one year, five years and even beyond.
Now we add some motivational oomph by making your goals
even SMART-ER!
6. EMOTIONAL. Goals give you a direction, but strong emotions
are part of the propulsion system that drives you in that
direction. Build up a burning desire by focusing on the
emotional reasons why you want to achieve your goal.
Connect your goals to your values. What’s most important to
you about reaching your goal? If your goal is 9% body fat,
what will that do for you? How will it make you FEEL?
7. REVIEWED OFTEN (repetition!). Resolutions fail because
they’re casually set once at the beginning of the year and
easily forgotten. Stay laser-focused by writing and reading
your goals every day. Use the goal card technique. Write your
single most important body or fitness goal on a small card,
then carry it with you everywhere you go, reading it several
times a day.
S.M.A.R.T.E.R GOALS is a simple, memorable formula for goal
setting and goal getting. It may not be new, but then again,
there are no new fundamentals. Methods and tactics may change,
but scientific principles of success never change.
Train Hard & Expect Results,
Deb
Live REV Class
September 25, 2009 by Deb · Leave a Comment
Watch a live REV class!
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Live Personal Training Session
September 25, 2009 by Deb · Leave a Comment
Watch a live personal training session with trainer Deb!
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Quick Quinoa Dish
September 16, 2009 by Deb · Leave a Comment
Get Healthier Carbs in This Quick Quinoa Dish
Quinoa may have an odd name (it’s pronounced KEEN-wah, by the way), but it is an excellent whole grain to experiment with in your recipes. It packs a powerful nutritional punch because it has protein and fiber to keep you satisfied and improve your overall health. The grain has a fluffy texture and nutty taste that you will grow to love. Mix it with mushrooms, avocado, tomatoes, and green onion, and you’ve got a meal full of powerful nutrients.
Quinoa and Mushrooms
Ingredients:
- 1/4 cup dry quinoa
- 2 teaspoons olive oil
- 8 ounces sliced mushrooms
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper
- 1/2 avocado, sliced
- 1 cup cherry tomatoes, halved
- 1/4 cup chopped green onions
- 1/4 cup chopped fresh basil
- 1 tablespoon lime juice
- 4 ounces green chili peppers
- 8 1/2 ounces frozen artichoke hearts, thawed
Preparation:
- Cook quinoa according to package directions.
- Heat olive oil in a pan over medium heat. Add mushrooms, salt, and pepper. Cook until mushrooms are tender.
- Combine the remaining ingredients in a large bowl. Stir in mushrooms and quinoa.
Makes 2 servings.
Were we Born to Run and Barefoot at that?
September 8, 2009 by Deb · 1 Comment
Well, before we get deeper into trying to answer the question, it’s necessary for us to take a look at some facts about running.
A recent survey stated that there are approximately 30 plus million runners in the U.S. and about 10 million or more run at least 3 times per week. And amongst the runners that run approximately 3 times per week or more, up to 65% of them suffer some type of running related injury each year. The exact reasons are hard to pin-point, but here are some major contributing factors:
- Distance – The higher the mileage the higher the incidence of running injuries
- Change in Running Program (poor training) – A sudden increase in the distance and/or intensity has been strongly linked with sustaining injuries
- Poorly fitting running shoes
Now, here’s something really interesting: I recently came across a book called Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen by Christopher McDougall. The author of the book was inspired to write it when he saw a picture of an Indian Tribesman carrying a trophy after winning one of the most challenging 100 mile ultra-marathon races in North America—and he wasn’t wearing any shoes, just a pair of hand made leather shods (sandals). Being an avid runner himself who had suffered from years of frustrating running injuries, he became intrigued by the picture and wanted to learn more about this man who was able run 100 miles without shoes and win against the most elite endurance athletes in the world. In writing this book he discovers that the man in the picture is part of a reclusive Tarahumara Indian tribe that resides in one of the most impenetrable terrains in northern Mexico, the Copper Canyons. Shielded from the hazards of stress and disease that plague our modern society, the Tarahumara Indians have no history of any diseases, no cancer, no heart disease… nothing. He also discovered that they have an amazing ability to run hundreds of miles without stopping, without shoes and with no incidence of injuries—and they run every mile with sheer elation.
How is it that the Tarahumara Indians are able to defy all of the major contributing factors that cause running injuries (high mileages, poor training, and improper shoes)? The Tarahumara Indians run on the balls of their feet.
Think about it, it makes sense right? The vast majority of people are heel strikers. If you don’t have shoes how do you run? Try it out and the answer becomes immediately obvious. If you ran barefoot like you normally would with shoes, you would crack your heels! Your heels just don’t have enough padding to protect you, so to avoid hurting your heels you’d run on your toes or the balls of your feet. Long before there were any shoes, our first Olympians competed and ran barefoot. Even the famed marathon was run barefoot. And in order to do so it would only make sense that they were running on the balls of their feet as well.
If that was the case, it throws a big wrench into our entire perceived notion about running mechanics. That would mean that heel-to-toe running is incorrect and that you should not strike your heels when you run.
Barefoot running vs. modern running shoes
As foreign as it may seem to you, there’s actually quite a large population of runners that have already discovered this and have changed their entire running mechanics so that they run without heel striking. Some of the more popular types of forefoot running techniques include the Pose Running and Chi Running methods. Each is slightly different in technique, but both promote the notion the natural running does not involve heel striking. Most of the people that have gone through this transition in running technique did so due to injuries that they incurred from running, and have since been injury free.
According to these forefoot running enthusiasts, the occurrence of popular running injuries such as plantar fasciitis, achilles tendonitis, patello femoral tendonitis, etc… all started to happen with the introduction of modern running shoes. Is it possible that what we put on our feet is what changed our ability to run correctly, and hence cause all these injuries? It does pose a couple of questions – why do all modern running shoes have such thick and cushioned heels, and how come none of these highly technologically advanced high-priced running shoes that claim to stabilize your feet and enable you to run more comfortably and efficiently, haven’t curbed the rate of running injuries? Yet people like the Tarahumara Indians can run for hundreds of miles without shoes and sustain no injuries. It definitely makes you wonder…
Perhaps the Tarahumara Indians were not only sheltered from the harmful diseases that plague modern society, but their lack of exposure to the conveniences of modern civilization enabled them to keep one of our most basic human survival tools—running—untainted and perhaps true to our born ability. Did the invention of modern running shoes really alter our progress? Whether it’s the shoes or our innate need to pursue comfort and convenience that has caused us to be lazy, it’s apparent that our “innate” ability to run has been compromised and if you suffer from nagging injuries that has taken the joy out of running, perhaps it’s time you took a look at what’s on your feet and try giving them a chance to do their job naturally—I’m talking about going barefoot.
How to run barefoot without actually being barefoot
Whether your an avid runner or just getting your cardio in on the treadmill, if you’re weary of going barefoot, one of the best products out there today that allows you to experience being barefoot without actually being barefoot, is a product called Vibram FiveFingers. They’re shaped just like your feet, separate toe compartments and all. The idea behind them is that all of the small intrinsic muscles in your feet are activated, allowing for better proprioception which enables you to move better by being more conscious. Admittedly, these shoes are not the prettiest things you’ve ever seen (quite far from it, actually), but they’re probably the best way to re-learn how to walk and run the way we should.
I just got my first pair of these shoes and I can tell you that they are so comfortable! Many of you know that I suffer from bunions and hammer toes and have been told I need surgery to correct my painful feet. When I found out about these shoes I figured it couldn’t hurt to give them a try and see if what all the research was saying was true……so far, so good! I love them. I already have less pain and it feels more natural walking and running. I’m not ready to answer the question were we born to run, but I sure know my feet feel better and I plan on using them for all my workouts! Jump on their site listed above to learn more about these shoes and where you too can get a pair of your own! I’d hate to be the only one wearing such beautiful shoes at CrossTrain! Hee Hee!
What to do on Labor Day?
September 7, 2009 by Deb · Leave a Comment
Happy Labor Day! For many of you, this is a day off from work. You may be tempted to lounge most of the day, but why not take the opportunity to use your free time today to do “labor” at home that will burn calories and give your muscles a workout. Here are a few ideas to get you thinking:
*Gardening. Whether you are weeding, planting, raking leaves or spreading mulch, you are using upper body muscles that you might not otherwise touch. Working in the garden can burn up to 250 to 300 calories per hour.
*With summer coming to an end, many of us are in desperate need of cleaning out the garage. All the summer sports equipment, the bikes, the lawn equipment, the tools, they could all probably use some tending to. Moving all your belongings, sweeping out the garage and re-organizing could very well keep you busy all day and burn off some of the potato salad and BBQ ribs you had this weekend.
*Washing windows. If you have ever washed your windows by hand, you know that your arms, shoulder and back will tell you about it the next day. Sparkling windows = strong muscles!
*Canning. Now is the perfect time to can some healthy food to use during the long winter months. It will keep you busy all day and you will be thankful when the snow is flying and you are still eating fresh corn just like you had in July!
*Closet Cleaning. Instead of watching the latest episode of What Not to Wear on the TV, go through your closet and get rid of clothes you haven’t worn in the last year. It’s also time to start getting those Fall/Winter clothes out of storage and time to put those summer ones away! This can kill a day and when you have gotten it all done you will feel so much better to have “cleansed your clothes” you will be ready to hit your Fall workouts with a better bang! This can even allow you to set some goals and when you reach them reward yourself with a new workout outfit to celebrate!
*If there are no “labor” projects at home that need tending to, gather some friends or family members for a long walk, bike ride, or tennis game. If you’ve been given the gift of extra time today and you want to spend it with loved ones, at least get moving together so you all feel fit and healthy!
Regardless of what you do today, remember to give thanks to God for another day and enjoy this day that He has created!
Deb