Life Is “Ruff”, De-stress With Doga
March 31, 2010 by Deb · Leave a Comment
Doga is a form of yogic practice which has been specially adapted for dogs; a practitioner of doga is known as a dogi. In a doga session, dogs and their owners work through a series of yoga poses together; the session may also include things like meditation and eye-gazing to strengthen the bond between human and dog.
Fans of doga claim that the experience makes their dogs calmer and more focused, and that it increases the connection between human and canine. As human and dog work together, they start breathing in the same rhythms and they often learn more about each other. For older dogs, the gentle stretches of doga can help ease aching joints, while younger dogs can grow more relaxed and easier to get along with. Long-time practitioners of doga claim that their dogs can stretch more deeply as a result of their practice, and that their canine companions have mellowed due to their exposure to yoga.
Dog owners are expected to bring leashed reasonably well behaved dogs. For safety please DON’T take your dog inside CrossTrain simply walk them around to the back or to the exercise room!
Weather permitting class will be held outside behind CrossTrain. Please bring a blanket or a mat!
Classes are Wednesday nights 7:15 pm
Doga is so HOT! All the Pampered Paws are doing it!
Lucky says he can’t wait to see you!
Deb:)
Easter Prayer
March 31, 2010 by Jenny Neighbour · Leave a Comment
He was despised and rejected by men, a man of sorrows, and familiar with suffering. Like one from whom men hide their faces he was despised, and we esteemed him not. Surely he took up our infirmities and carried our sorrows, yet we considered him stricken by God, smitten by him, and afflicted. But he was pierced by our transgressions, he was crushed for our iniquities; the punishment that brought us peace was upon him, and by his wounds we are healed. Isaiah 52: 3-5This is holy week. The week where we are to remember how God gave his one and only son to die for our sins. I don’t know about you, but this concept really blows my mind. I just completed a wonderful study at my church that looks at the last 24 hours of Jesus life on earth. It details his suffering, mockery, and ultimate crucifixion.
I am now looking at Easter a little differently this year. I am reminded that Jesus knows all about suffering. He endured unimaginable pain, disgrace, and humiliation…for me. It somehow gives me comfort to know that when the storms of life come my way…Jesus is always going to be able to understand my pain…my suffering. I know that I truly can do ALL things with Him by my side.
I pray that you know how much you are loved by our Heavenly Father! He understands your pains and hurts better than anyone. He is waiting to hold you in His mighty arms and give you comfort, understanding, guidance, and ultimate healing. If you are hurting right now, or if you are seeking a renewed spirit this Easter, perhaps the scripture above and the prayer below will offer you a little peace this Easter season.
Dear Heavenly Father,
Thank you Lord, for your Son Jesus, the Savior of my life. You loved this world so dearly, Father, that You sent Your Son to die so that we, Your children, might have eternal life. I am so grateful for that priceless gift, and want to let the love of Jesus be reflected in my words, my thoughts, and my deeds. Let me always count Jesus as my dearest friend, and let me share His transforming message with a world in desperate need of His peace.
Amen
How did the first 12 weeks of 2010 go?
March 30, 2010 by Deb · Leave a Comment
Yesterday marked the 12 week mark of 2010. Did those 12 weeks fly by or what?
It is important to pull the bus over right now and be honest with yourself about how the first 12 weeks of 2010 went:
Do you have more energy?
Are you generally in a better mood?
If weight loss is one of your goals, have you lost 12 to 24 pounds (1 to 2 pounds per week)?
Are you getting more tone?
Are your clothes feeling loose/are you losing inches?
If you answered yes to at least 1 of these questions, than Congratulations! You are “in the game” and you should be proud of yourself.
If you answered no to all of the questions, then it is time to re-commit and change your approach. Now is the time to alter what you are doing so that you can accomplish the fitness and/or weight loss results that you deserve. You and your health are worth investing your time and energy into to so make today your January 1st and start kicking butt!
Train Hard & Expect Results,
Deb 
April Exercise Classes
March 30, 2010 by Jenny Neighbour · Leave a Comment
Spring is here and we have some great classes for you! Remember that our fitness classes are FREE with your membership and there is no need to pre-register!
Click here to download the April Class Schedule
Class Descriptions:
Yogilates: This class will offer wonderful “Pilates” inspired moves as well as deep “Yoga” stretches and light toning. This is a low-impack classs and perfect for all fitness levels. Bands, weights, balls and other fitness equipment will be added for variety!
On Core: This class is all about your CORE! This 30 minute class will get your tummy ready for swimsuit season!
Bottoms Up: This class is all about firming and toning your back side. This 30 minute class will get your bootie ready for short season, and you will have the best gluteus maximum you have ever had!
Cardio Pump: Cardio Pump will be a combination class class giving you intervals of cardio and strength training for a total full body workout.
Drums Alive: Drums Alive is unique and different from every other workout you have ever tried before. It captures the essence of movement, rhythm, and combines it with fun while delivering real results! This class will help you burn fat, improve physical and mental fitness, improve cardiovascular health, release stress, work on cognitive education for right and left brain activation, and above all…will be FUN!
Doga: Learn Doga, or how to perform yoga moves for you and your dog. This class will be held outside if weather permits. Bring a blanket or mat. All dogs participating must be leashed, well mannered, socialized and friendly to other dogs and people. You can participate without a dog!
Creole Shrimp and Sausage Stew
March 22, 2010 by Deb · Leave a Comment
Super fast and healthy dish in 20 minutes or less!
Ingredients:
2 teaspoons olive oil
1 cup chopped green bell pepper
1 cup thinly sliced turkey smoked sausage (about 6 ounces)
1 teaspoon bottled minced garlic
¾ cup fat-free, less sodium chicken broth
1 (10-ounce) can diced tomatoes and green chiles, undrained (such as Rotel)
8 ounces peeled and deveined medium shrimp
1 (15-ounce) can organic kidney beans, rinsed and drained
2 tablespoons chopped fresh parsley
Heat a large saucepan over medium-high heat. Add oil to pan; swirl to coat. Add bell pepper, sausage, and garlic to pan; sauté 3 minutes or until bell peppers is tender, stirring occasionally. Add broth and tomatoes bring to a boil. Stir in shrimp and beans cover, reduce heat, and simmer 6 minutes or until shrimp are done. Sprinkle with parsley. Yield: 4 servings (serving size: about 1 cup)
Calories:191; Fat 6 g (sat 1.7 g, mono 2.7 g poly 1 g); Protein 21.3 g; Carbs 13.2 g; Fiber 3.5 g; Chol 97mg; Iron 2.9 mg; Sodium 694mg, Calcium 127 mg
Enjoy!
Deb:)
SPRING FORWARD!
March 22, 2010 by Deb · Leave a Comment
Spring forward! I love the sound of that, don’t you? The idea of springing forward means more to me than just more light and longer days. It really captures how I feel during this season.
I love springing forward with a fun-loving attitude as I take my fitness regimen outdoors. There is nothing better than doing my classes or personal training outside while breathing in the fresh air. The increased energy during this time of year gets me excited about roller-blading, biking and soon to come swimming and kayaking!
May you all blossom in areas this season that will have you springing forward in your daily life.
Blessings,
Deb
Dealing with Stress
March 16, 2010 by Jenny Neighbour · Leave a Comment
We will experience STRESS in our lives…even good things in our lives can cause stress so we need to be able to handle STRESS when it hits!
Here are some “reminders” of how to handle STRESS:
Mental Stress:
Say NO more often – that’s right…”just say no”!
Eliminate Clutter – clean that house, clean that desk, clean that closet! Get rid of “messes” that cause you stress.
Regulate – Create some “routine” in your life…a little structure goes a long way!
Recover – REST…RESTORE…take some BREAKS in your day.
Physical Stress:
Eat Healthy – our body needs nutrition. When we are eating sugars and tons of preservatives…our body gets tired!
Exercise – regular exercise with VARIETY can help keep your body feeling good.
Sleep – our body requires approximately 7 hours of sleep a night…are you there?
Avoid self-medicating with FOOD – do you reach for sweets, coffee, pop or junk food to relieve stress?
Decrease those Toxins – maybe it is time for a cleanse???
Visit the Doctor on a regular basis – make sure you are seeing the Dr. for routine exams.
TURN TOWARD GOD to alleviate STRESS:
Believe in God – Don’t just believe that He exists; believe that He is in complete control! We want to be the center of our world and what we need to realize is that GOD is in charge and that He has a perfect plan for our lives. If we simply trust in Him…we will have a great life…after all…that is what He wants for us!
Be in God – Live in the present moment with God. Spending too much time on the past or the future can lead us in the wrong direction. God wants us NOW.
Talk to God – Pray often…there is no perfect way to pray…what is YOUR way? Is it listening to praise and worship music in the car or home? Is it writing out your prayers? Is it sitting in the quiet for a few minutes each day? Is it talking out-loud to God? Whatever way you talk to Him is OKAY WITH HIM.
Look for God – God is all around us…He is in our day to day routine and He wants you to seek Him. Look at your life for the blessings that God has given you and look around for the miracles that He is performing every day!
Act – Peace can only come when we actively seek a relationship with God. This makes us responsible for how we act in response to people and events around us. We cannot change others but we can sure control OUR actions. Seek God in those rough times when working with others is difficult.
Seek a church home – find a church if you don’t have one already. Church can offer fellowship and a bond with other Christians that can lead to a fuller life. There are many churches to choose from…visit them and soon you will find the one that God has picked out for you.
Again, stress WILL ENTER our lives so we simply need to learn and re-learn how to know when we are over-stressed and then remember how to deal with it when it occurs. Turning to GOD is always the right answer! Turning to false God’s such as food and other addictive things will never lead us to freedom. God Bless!
This information was taken directly from the CrossTrain Total Health Book. This book can be downloaded from our website for FREE if you are a CrossTrain Fitness member. If you liked the information on STRESS, I encourage you to read the entire e-book. There is a ton of great information about leading a balanced and Christ-centered life!
3 Delicious High Protein Recipes
March 14, 2010 by Deb · 1 Comment
Peanut Butter Ice Cream
1 cup lowfat cottage cheese
1 scoop Protein Vanilla
2 Tbsp Natural Peanut Butter
1/4 cup Almond Milk
1/4 tsp cinnamon
Blend ingredients together in a blender until a smooth consistency is reached. Pour into a bowl and place in freezer until frozen to an ice cream consistency.
Makes approximately 3 servings.
Cinnamon is added because research has shown it to be a very good blood sugar controlling spice. Natural Peanut Butter is full of monounsaturated fat, this can help lower total cholesterol and LDL (bad) cholesterol, plus raise HDL (good) cholesterol. If you want a little less peanut butter taste you can use 1 Tbsp of Natural Peanut Butter and it reduces the fat grams by 3 and calories per serving by 24. When the ice cream comes out of the freezer let it sit on the counter for 10 minutes or warm it up slightly. The ice cream will be harder than high sugar, high fat conventional ice cream because it doesn’t contain all that excessive sugar and fat.
Peanut Butter Bars
2/3 cup flax meal
2 scoops Protein Vanilla
4 Tbsp Natural Peanut Butter
1/2 cup Water
Stevia, to taste (approx: 2tsp)
Blend ingredients together in a bowl until it becomes a blob of dough. It will be somewhat sticky. Place the sticky dough into a small casserole or baking pan and smooth out into a flat level surface. Then put in the refrigerator to cool or you can freeze them if you prefer. Once cooled or frozen you can cut them up into bars.
Makes approximately (4) 2in x 4in bars.
If you would like a lower calorie bar and maybe less of a peanut butter taste you can modify the ingredients by using 2.5 scoops of Protein powder, 2 Tbsp natural peanut butter, 1/3 cup of water and 2tsp of Stevia.
This recipe is also rich not only in natural monounsaturated fats that can help lower total cholesterol and LDL (bad) cholesterol, plus raise HDL(good) cholesterol, but rich in Omega 3 fats because of the flax meal and Omega 3 fats that flax meal provides. You will consume about 2.5 gms of Omega 3 fats per bar.
Who Doesn’t Love Pudding??
Vanilla Cinnamon Pudding
2 scoops Protein Vanilla
1/2 tsp cinnamon
1 tsp Stevia
Enough water for desired consistency (about 1/4 of a cup)
Blend protein powder, stevia and cinnamon ingredients together in a bowl until it mixed well. Add a little cold water and mix it in. Keep adding a tiny amount of water and mixing well until your pudding reaches the consistency that you desire. Then put in the refrigerator to cool. Once cooled then enjoy!
Let me know if you try any of these and if you have any high protein snack recipes to share!
Deb:)
Tomatillo Fish Tacos
March 12, 2010 by Deb · Leave a Comment
Cook Time 20 minutes
Serves 4
Calories 230
Protein 13g
Total Fat 4.5g
Saturated Fat1g
Carbohydrates 33g
Dietary Fiber 3g
Ingredients
- 12 oz tortilla-crusted tilapia
- 4 hard tortillas
- 1/2 yellow onion, minced
- 1 jalapeno, minced
- 4 tomatillos, chopped
- 2 tbsp cilantro, chopped
- salt and pepper
Preparation
- Make tortilla-crusted tilapia or saute tilapia in a pan.
- In a bowl, mix together 1/2 of a minced yellow onion, 1 minced jalapeno, 4 chopped tomatillos, and 2 tablespoons of chopped cilantro.
- Season with salt and pepper to taste.
- Crumble the cooled fish in a bowl.
- Split cumbled fish between the four hard tortillas.
- Cover each with the tomatillo sauce, and serve.
Smile
March 12, 2010 by Deb · 2 Comments
Spending the next 16 minutes watching the amazing short film below may be the best spent moments of your day. The film is called Validation and it’s guaranteed to make you smile. And with that smile of yours you can have a significant impact on your mood and totally make the day of the people you come in contact with.
Please take the time to watch this great film:
http://www.youtube.com/watch?v=Cbk980jV7Ao
Have you noticed that many people you come in contact with throughout the day are walking around with their head down and look miserable?
Why is that?
When you greet someone and ask them how they are doing what is the typical response that you receive? “Not too bad“. “Pretty good“.
It’s become an automatic statement. There isn’t even a pause to think about how you are actually feeling.
When asked how I’m doing I make it a point to always say, “Great!” “Fantastic!” “Excellent!” or “Absolutely Awesome!”
And guess what… I’m never lying when I say those things. I have so much to be grateful for and there are so many things that go on in my day that really make me smile.
After I respond by saying, “Excellent!” I usually receive a weird look followed by, “Really?” “Why are you feeling excellent?”
I spare the person the hour long conversation and usually cut to the chase by saying, “Life ROCKS and I am truly blessed with great friends, family and health.”
I’m not sure why it’s such a surprise when someone tells you they are excellent. Maybe it’s because we expect the response, “Pretty good.”
A smile and uplifting comment such as “Absolutely Awesome” can really have a positive impact on that person’s day and current state of mood.
Your smile can influence how someone else carries on with their day. Something so small can have a tremendous impact. And to think of how easy it is to smile.
As you smile I want you to feel how it impacts your own state of mind. Does your posture change? Does it make you feel like doing something good for yourself such as consume a healthy meal or go do your workout?
I encourage you to smile as often as you can today. That’s just about the easiest thing that I could ask of you. Follow through with it and let me know how it impacts your day.
In my opinion fat loss comes easier when you are happy. It’s also my opinion that people who are physically active are happier people. I don’t see any miserable people when I’m out roller-blading or bike ride. We’re all excited to greet each other and carry on with our activity.
Those are some of my favorite moments of the day. That brief exchange of a smile and wave while I’m riding my bike and passing another biker, walker, or jogger.
Smile… it’s great for your health.
Deb
