Chickpeas are abundant in a number of health-promoting nutrients, most notably, folate, manganese, tryptophan, copper, iron, and healthy protein.

High folate and tryptophan content make chickpeas an excellent food choice for women of child-bearing age and people who have trouble getting restful sleep.

Experience the many health benefits of eating chickpeas through the following recipe for tomato and chickpea soup.

Makes about 6 servings

Ingredients:

1 can chickpeas, rinsed and drained
1 28-ounce can plum tomatoes (or any other variety of peeled and diced tomatoes)
2 ribs celery, finely chopped
1 onion, chopped
2 cloves garlic, minced
2 tablespoons extra-virgin olive oil
2.5 cups vegetable or chicken broth
Handful of fresh basil leaves (optional)
Sea salt and pepper

Directions:

1. In a large soup pot, cook celery, onion, and garlic in about 2 tablespoons of extra-virgin olive oil over low to medium heat – cook until celery and onions are soft.

2. Add chickpeas, tomatoes, and 2.5 cups of vegetable or chicken broth. Bring to a boil, reduce heat to low, cover with lid, and let ingredients simmer together for 10-15 minutes.

3. If you have fresh basil on hand, give leaves a rough chop, add them to the soup, and mix well.

4. Season with sea salt and pepper, mix well, taste, and adjust seasoning if necessary.

For an authentic Mediterranean feel, give the top of each bowl a light drizzle with extra-virgin olive oil just before serving. If you can tolerate high quality dairy, dust each bowl with a teaspoon of Parmesan cheese before serving.

Enjoy this nourishing tomato and chickpea soup with a heel of your favorite bread or grain dish.

 Deb:)

In fact, in the studies I have read, even 3+ hours of exercise per
week failed to lead to substantial fat loss in the absence of
strategic dietary manipulations.

Clearly, your diet is critically important to truly changing the
way you look and feel.

But what about exercise?  Is it worthless, or does it make
considerable difference when combined with exercise?

To get the answer, we turn to a recent review conducted by the
Harvard School of Public Health just this year.

The review analyzed data from 18 different research studies, all
of which studied the effectiveness of a diet + exercise
intervention vs. diet alone.

The results?  In both short term and long term studies, diet +
exercise resulted in greater overall weight loss than diet alone
each and every single time.But even more important is the body composition data.  When
looking solely at scale weight figures, it may appear that the
diet + exercise only slightly edges out diet alone.  But when
analyzing the actual body composition data, diet + exercise
always results in much more fat loss and much less lean body
mass loss.

This is extremely important for a couple reasons:

 1.  Lean body mass retention is critically important to keeping
metabolism high as each lb of lean muscle requires approximately
50 calories per day to maintain.

2.  When speaking of “transformation”, losing 20 lbs of pure
fat will have you looking and feeling infinitely better than
losing 10 lbs of fat and 10 lbs of muscle.  I mean, amazingly
different.

Just imagine what your body would look like right now if you
dropped 10 lbs of pure body fat and added 10 lbs of lean muscle.

That’s the power of diet + exercise vs. diet alone.

And to that end, I’d recommend combining diet
tips with the following training advice:

1.  Optimal training doesn’t require hours upon hours of time
in the gym.  45 minutes, 3-4 times a week is all that is needed
to reap the benefits of including exercise in your transformation
process.

2.  Intensity trumps time.  Work out shorter, but harder.  Gauge
your workouts not by how long you go, but by how hard you go.

3.  Combine both strength training and interval training for the
best results.

If you’re really looking to transform your body, combining
optimal training with solid nutrition will have you off to a
great start.  But to maintain that momentum, two other
components are necessary:  unstoppable mindset and ongoing
support.

 Believe in yourself; believe in the change to come.

Deb

Click here to download MARCH 2010 CLASS SCHEDULE

March 2010 offers some great NEW classes to CrossTrain Fitness!

You will enjoy some “old favorites” such as Repeat the Beat and Drums Alive combined with some NEW classes such as Pilates Plus and Step/Interval class!

Our classes are perfect for ALL fitness levels and promise to be motivating and FUN for all ages!

I plan on giving up sleep (an extra 30 minutes daily) to spend more time in the word and in meditation. What will you do to show your dedication and faith? 

 Following are some tips that I hope will inspire you today. As you grow more in mind, body, and spirit, you will feel more content and full of joy! 

 Mind 

 ”Mind your Ps and Qs!” It was something I heard a lot as a child. At the time that phrase meant “Please” and “Thank you” (not sure how they got Q from thank you). These days I believe in minding your Ps and Qs in a different way: Positively and Questions. What positive thoughts are you absorbing, and what questions do you challenge yourself with on a regular basis? The new Ps and Qs you mind could change your outlook on life. Learn to accept positive affirmations and to ask quality questions daily. 

 Body

 It may be difficult to swallow, but the average person’s metabolism slows by 5% each decade, starting at age 35. To create an increase in a declining metabolic rate you should NOT crash diet any more than you should continue with the same ol’ exercise program. It’s best to eat 5-6 small healthy meals throughout the day and to change up your exercise program by increasing tension/weight, distance, speed, or even the type of workout altogether. Want to see results? Try something new that will challenge and speed up your metabolism.

 Spirit

 Sometimes the road less traveled may seem difficult, but the key is to go down the path that is paved for you. Some of the most rewarding moments happen along the bends of a winding path. You may not be able see what is ahead, but you have the faith to move forward anyway. This “blind faith” offers an opportunity to learn and grow beyond your comfort zone.    

Deb

  Okay…you need to view this video clip:   http://www.youtube.com/watch?v=uASVzkrEKgs    This is what we discussed after viewing clip….maybe some of you can relate?   Let’s discus some of the key points from the Rocky Balboa Speech…

The first important point thing that Rocky tells his son is, “When things got hard you started looking for something to blame.” Now let’s turn this back to you and your fat loss journey. Have you found yourself in a situation where things are going really great… you’re working out regularly, eating well, and feel awesome, then after four to six weeks something happens… you’re faced with a challenge or obstacle and you fall off the wagon?   What is some of the self talk that goes on in your head when this happens and what do you tell others? Do you say, “Here I go again, I always end up sabotaging myself.” Do you say, “I’m just too busy to workout regularly, I’ve got kids and my work schedule is demanding.” Do you say, “That diet didn’t work, it’s too strict.” Or do you blame it on the genetics that your parents passed down to you? Where do you look to place the blame when the going gets tough?  

 Let’s take a look at the next point that Rocky makes to his son. “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward… how much you can take and keep moving forward. That’s how winning is done!” Again, we’ll use this statement and compare it to your fat loss journey…   It’s absolutely important that you give each workout your very best effort. Hit each workout hard! It’s absolutely important that you give your best effort to following a healthy nutrition plan. Hit it with your best shot!   But that’s not what will ultimately make you successful at burning all that unwanted body fat from your physique. The defining moments of winning the fat loss game are the ones where you get hit hard by an obstacle or challenge and you get back up stronger than ever before and continue moving forward toward your goals.   Those moments where you feel at your lowest, whether you missed a few workouts because you were sick or you go way overboard on junk food while you are out with your friends at a party, these are these are the moments that you actually want to experience because they help you grow as an individual and become the best that you can be.   Obstacles and challenges happen for a reason. They are not designed to make you fail… they are designed to help you succeed. How’s that for a mindset shift?  

 Let’s take a look at another important comment that Rocky tells his son, “If you know what your worth than go out and get what you’re worth, but you’ve got to be willing to take the hits and not pointing fingers and saying you ain’t where you want to be because of him or her or anybody. Cowards do that and that ain’t you. You’re better than that!”   Do you know what you are worth? Are you willing to go out and get it even though it means that you are going to have to take some hits and get knocked down several times along the way to receive what you are worth?   I know that you are worth more than you may be thinking at this moment. Take some time and really think about what you are honestly worth.   I also know that you are better than the effort that you have been putting forth. How do I know that? Because we can all do better. We can all dig deeper. We can all push our limits. We can all experience a new level of greatness. 

  Here’s one last important statement that Rocky makes in this clip, “Until you start believing in yourself you’re not going to have a life.”   Wow! How’s that for a kick in the butt? That’s some serious tough love, but if you have seen the movie you know that it was exactly what Rocky’s son needed to hear. Rather than get defensive he took that hit from his dad, let it soak in, and used it to explore who he really is and what he is really worth.  

We all have goals and dreams, but do you believe that you will achieve them? I mean deep down with every ounce of your being believe that you will achieve them?   Losing weight is not easy. Maintaining that weight loss is not easy either. Believing in yourself is not always the easiest thing to do as you may have experienced. Striving to continuously discover new ways to improve yourself, your body, and your health, takes a heck of a lot of work. But the rewards are always well worth the price that you had to pay in order to achieve them.   No one and nothing is holding you back from achieving the body and life that you deserve except for yourself. Take responsibility. Take massive action. Take the hits and keep moving forward. Focus on your goal and don’t stop until you’ve achieved it. Turn your WISH into a MUST! Don’t just HOPE for it to happen… EXPECT it to happen.  

 Embrace the challenges that you are faced with and use them to sculpt the body and life that you deserve.   Carve out a new path and lay down the pavement for others to follow so they too will experience the incredible successes that you are about to achieve.  It’s never to late to get back into the game!  Make your new start TODAY!

Deb:)

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 This day has become more than just a “Hallmark” holiday; it has opened the door to invite sincere words…words that truly tell how we care and feel about those that are close to us. It’s even more important to show those people in our life how we care and feel about them. Simple acts of kindness go a long way! 

 Unfortunately, the ”busyness” of life tends to rob many people of the exercise in sharing heartfelt words and emotions with those that deserve to hear it often. When we allow the true essence of love from within to shine then it offers a domino effect to all those we encounter. Share your warm, kind heart with many this Valentine’s Day…this day and EVERYDAY!

 If you want to do a workout that you and your sweetheart can do, I have included one for you to try!  Working out together can draw you closer as well as burn a few good calories!  Have fun!

Many Blessings,

Deb

Partners Band workout 1:00 minute each

 1.  One partner squats down and up holding the band

Other partner presses and pulls bands

Partners are facing each other

 2. One partner hold loop part of band and does alt. reverse lunges

Other partner pulls handles down by hips alt.

Partners are facing each other

 3.  One partner holds looped band and holds down in a squat

Other partner does fast bicep curls with elbows up away from the body

Partners face each other

 4.  One partner holds looped band at chest level

Other partner does scissor arms

Partners are both facing sideways….at ½ way switch facing direction so switches arms

 5.  Shoulder presses alternating

Other partner is down on one knee leaning forward

Partners are facing away from each other….also switch knee ½ way!

 Each partner does 1 exercise for 1 minute and then they switch and do 2^nd exercise.  Will take 10 to go thru one time go thru exercises 2x for 20 minute workout!

Are you ready to die through diet? Knowing that this is your opportunity to be reborn you should feel a new joy about the word  and ability to diet. Dieting is no longer a negative thing for Christians, but a chance to grow and give glory to God. We will have more dying to do than to just die from dieting, but a new beginning is awaiting us. It is never easy, but it will be worth every difficult step of the way. When times get tough know that you are not doing this to glorify your self, but to die of your old self so that the new self can be born and that God can be glorified.