Home is Where the Heart Is
February 16, 2011 by Deb · Leave a Comment
Well, we are already six weeks into 2011. How are you doing with your fitness and wellness program? 1 out of every 3 people statistically has already given up on their New Year’s Resolution and yet is still paying for their gym membership. Want to know the secret to staying healthy and fit? You don’t need to go to the gym to find out – see article! Once you put your heart into it…then you can get fit anywhere and anytime!
Home is Where the Heart Is
If home is where the heart is, why do so many people neglect their heart, both physically and spiritually? Is your heart suffering due to a lack of exercise or to the foods you eat? Maybe your heart is bogged down with negative emotions (anger, jealousy, bitterness, hatred, fear or resentment). In either case, the heart becomes cluttered with an emotional filth that leaves no room for physical cleanliness. Would you enjoy living in a home that is dirty, cluttered, dangerous, and gloomy? I imagine most would answer that question with an emphatic “No!” Why, then, would anyone live with a heart condition that is equally harmful and depressing?
Your heart is the central operating unit for the entire body, pumping blood, oxygen, and nutrients to every cell. It’s the home base, if you will, from which the entire body receives its commands, including the mind and its ability to think. Phrases such as, “Home is where the heart is,” “Home sweet home,” “A man after His own heart” (1 Sam. 13:14), even “homesick” are reminders of where we long to be…HOME! If you are out of shape and depressed, however, do you stuff your home and your heart with things that never fill the hole left by what you are truly seeking? If we long to be home and our heart is the “home” from which we operate to our fullest potential (when we’re healthy), we should honor that home-clean it, purify it, fuel it, and exercise it to offer maximum benefits. The rewards are even far greater than what the heart offers physically. The heart is the home to a healthy mind, body, and spirit.
The first step in clearing the filth that has entered your heart (emotionally or physically) is to change the way you think. When you recognize and accept that you are worth the effort it takes to have a clean and healthy heart, you are ready to put the following necessary steps into action:
1. Emotional triggers: Address them! Whether your triggers concern past or present issues, decide to let go and release the negative thoughts, feelings and actions that go along with that emotion. Ask yourself: Does my attitude serve me or those around me? You may be hanging onto anger and resentment even though the person against whom the emotions are directed has been set free (because she/he did not allow emotions to run her life). Do you find yourself stuffing your emotions with food, alcohol, drugs, lust or shopping, to name a few? If so, consider what your future may look like five years from now if you continue down that path.
2. Action Plan: Put a specific plan in place for every day. Journal your eating, exercise, feelings and actions. Such accountability will develop into a daily pattern or habit. Hiring a coach/Personal trainer or checking in with a close friend also works wonders to keep you accountable.
3. Measure: Take time each week to check in and measure your results. There is no greater motivator than seeing the progression that leads to one’s goals.
4. Reward: When positive results are clearly shown, a healthy reward is key to encouraging you to continue reaching new and perhaps even greater goals.
Once you get to the “heart of the matter,” you will appreciate that home indeed is where the heart is-and that taking care of your heart is critical for you and for those who love you most.
Blessings Always,
Deb
September Class Schedule
August 31, 2010 by Jenny Neighbour · Leave a Comment
Fall is the perfect time to start a NEW fitness routine. Often we get out of our regular routine during the summer months and September offers us the perfect opportunity to RE-GROUP and put our priorities in order.
We all know we should exercise often but sometimes we let other things get more of our attention. CLASSES can offer a wonderful variety for us. Our class schedule for September is full of some of your FAVORITES…like Drums Alive and Dance options as well as some NEW options like Balletone and MAX.
All of these classes are designed for all fitness levels and will allow for you to workout in a FUN, and SAFE environment alongside other men and women working toward a healthier spirit, mind, and body.
Remember that our classes are FREE with your monthly membership dues and that you do NOT have to pre-register for our classes…simply show up and be ready for some fun!
September Class Descriptions 2010
August Exercise Classes
July 28, 2010 by Jenny Neighbour · 1 Comment
CrossTrain Fitness continues to offer a great summer line up of fitness classes for all fitness levels!
Join us in the month of August for a variety of classes that are sure to help you take your fitness routine to a whole new level!
We are very excited to offer our MAX class for FREE to our members in the month of August – see our Class Descriptions for more details!
Click here to download the August Class Schedule
Click here to download the August Class Descriptions
Salads the New Junk Food?
May 14, 2010 by Deb · Leave a Comment
This information was submitted by Cheryl Freauff one of CrossTrain’s personal trainers. She sheds some light on how eating a salad doesn’t always mean you are eating healthy!!
Here’s what she says:
While at subway I carefully selected a 6″ grilled chicken on whole wheat with extra pickles and spicy mustard. Yummy!! The woman in front of me was doing what so many of us do. She selected a salad and proceeded to pile on what she thought were good choices. Her mistake was not the peppers and variety of veggies, but the hunk of tuna loaded with mayonnaise and “seafood” which by the way is imitation and loaded with sodium and sugars. To top it all off she asked for what turned out to be her biggest mistake……. ranch dressing and an extra packet to boot.
If you go to subways website, you will see that the sub I select offered just 325 calories (however the extra sodium from the pickles were not good), her salad had a whopping 1150 calories. Not to mention all the sodium and added fats.
Don’t get me wrong I LOVE salads and eat at least one a day, but what we put on those salads can make it a health food or junk food. Mayonnaise based dressing can be particularly fattening and unhealthy. Using balsamic vinegars and herbs are far better options. If you must use a mayonnaise based dressing then making your own is rather quick and easy using reduced fat mayonnaise.
In the end knowing what goes into your salads will help you make the best decision.
Thanks Cheryl for this great info!
Deb 
Minimize the Bleeding
May 6, 2010 by Deb · Leave a Comment
In conversation with one of my business partners Luke Carlson I was sharing how my week had been pretty tough because of being in the hospital all week with my daughter Kali. I said that I found myself falling back into some old habits of turning to food instead of God for comfort.
His response was this:
Minimize our mistakes needs to be a tip of the day…….. We know mistakes are going to happen, but when they do we need to keep the bleeding to a minimal amount. This was one thing we always talked about in sports. When you are on top of the mountain things go well and the weight comes off or we play well, but it’s not the mountain top that keeps us on track it is how we do in the valley. This is where the adults are separated from the children physically, mentally and spiritually. The thing we need to remember is that the Holy Spirit will get us through when we turn to God instead of food for our comfort.
Then when he does help get us through or when we are on top of the mountain we must remember to praise God through our actions of being diligent and using self control.
Luke’s words reminded me that we all will have the good days and we all will have bad days….that is life. It’s how we react to those days both good and bad that truly matter! Remember to praise God today for mountains and the valleys!
Have a Blessed day,
Deb
Will there be a New “YOU” in 2010?
January 5, 2010 by Deb · Leave a Comment
There will be if you want it bad enough!
There will be if you “CHOOSE” to create a new “you” in 2010.
Make no mistake about it….a new you will be created in
2010 regardless of what you decide.
Your skin is completely replaced every 30 days, the cells in your
blood stream will be replaced in the year 2010, and so will every
bone in your body.
It’s called cellular regeneration.
The trillions of cells in your body will respond to your
self talk and thought commands in 2010.
Here is the GOOD news!!
You get to decide right now….will I do what I have
always done, and get what I have always gotten, or will I take
control and help shape and create the new me that I want in 2010?
You and only you have the power to choose.
Do you want to be:
Confident
Successful
Unstoppable…in 2010?
You can be, you simply have to choose to.
Is it easy?
NO, everything worthwhile takes some effort on your part.
Can you do it?
You bet, and with CrossTrain’s help it will not be that hard
at all. (Well, it will be a lot easier with our support!)
Are your ready?
Let’s get started
My job is to give you the tools you need to create an incredible
new “you” from the inside out. You will become a healthier you, a more successful
you, a confident you, an unstoppable you and a more Spiritual you!
Your job is to digest the information, follow the steps,
take action, and most important of all….visualize
the new “YOU” that you want to be……EVERY DAY.
STEP ONE
Starting today I want you to start visualizing the new you that
you want to create. Think of yourself as a movie producer.
Create a short movie in your mind and replay that movie every
night when you go to bed. Create as much detail as possible; picture
yourself in the home you want, the car you want, with the loving
person you want to be with, earning the income you want, etc.
Look in the mirror every morning and say this:
“Every day I am becoming the person I have visualized in the movie
I play back in my mind, God will help me become that new person and
I will help others in their quest to recreate themselves
as I become the new person I know I will become.”
VERY IMPORTANT!!
Say this statement with faith that your transformation has ALREADY
BEGUN!
Now get going and create your first blockbuster movie ….YOU!!!
Deb
What is “wellness” per se?
November 27, 2009 by Deb · Leave a Comment
What is “wellness” per se? There are many definitions, and 20 years ago, wellness didn’t exist. But today, the industry is growing fast, and the term “wellness” is being overused, abused and it is not being used in its appropriate context. Wellness is achieving one’s full potential; it is self-directed and an ever-evolving process. Wellness has seven dimensions: occupational, spiritual, intellectual, emotional, environmental and physical. When all of these dimensions are met, then we are considered whole or complete. Wellness is more than just products to make us feel good or be physically fit.
Here is what each of the seven dimensions mean:
1. Social Wellness. This is how a person contributes to their environment and community and how he or she builds better living spaces and social networks. The social dimension encourages contributing to one’s environment and community.
2. Occupational Wellness. Occupational development is related to one’s attitude about one’s work, and recognizes personal satisfaction and enrichment in one’s life through work. The choice of profession, job satisfaction, career ambitions and personal performance are all important components of this dimension. To be occupationally well, a person is ultimately doing exactly with what they want to do in life and are comfortable with their future plans.
3. Spiritual Wellness. The spiritual dimension recognizes our search for meaning and purpose in human existence. It does not mean one is religious, but that it is better to ponder the meaning of life and be tolerant of the beliefs of others than to close our minds and become intolerant. Spiritually well people take time out of their day for spiritual growth and learning. They have a clear sense of right and wrong, and they act accordingly.
4. Intellectual Wellness. This dimension recognizes one’s creative and stimulating mental activities as well as expands knowledge and skills while sharing his or her gifts with others. The intellectually well person is open to new ideas, thinks critically and seeks out new challenges. These people will stretch and challenge their minds with intellectual and creative pursuits instead of becoming self-satisfied and unproductive.
5. Emotional Wellness: Emotional Wellness. This dimension includes the capacity to manage one’s feelings and related behaviors, including the realistic assessment of one’s limitations, development of autonomy and the ability to cope effectively with stress. Emotionally well people have the ability to express feelings freely and manage feelings effectively. They are also aware of and accept a wide range of feelings in themselves and others.
6. Environmental Wellness. This includes the ability to promote health measures that improve the standard of living and quality of life in the community, including laws and agencies that safeguard the physical environment. The environmentally well person is aware of the earth’s natural resources, conserves energy, buys organic foods and products, and enjoys and appreciates spending time in natural settings.
7. Physical Wellness. This is what we all do well in our health clubs. It is met through the combination of good exercise and eating habits, taking precautions for self-care and receiving appropriate health screenings throughout our lives. It also means taking personal responsibility and care for minor illnesses and knowing when professional medical attention is needed. Physically well people understand and appreciate the relationship between sound nutrition and how their body performs. The physical benefits of looking good and feeling terrific most often lead to the psychological benefits of enhanced self-esteem, self-control, determination and a sense of direction.
So, are you practicing all seven dimensions? Try taking a dimension each week for seven weeks and work on improving in that area. In seven short weeks you should be a more “Well-rounded” person! And no, I’m not talking about your SHAPE!
Good Luck- Deb
Today is a New Day and a Beautiful Day!
October 31, 2009 by Deb · 4 Comments
Hello gang,
I’m finally finished with my packing and sense it is technically already Saturday I thought I’d say my final farewells. I hope that several of you will be participating in our 1st BYOP (Bring Your Own Pumpkin) High Intensity Interval workout today! I’m praying that there will be no rain and that it’s not too cold.
Tomorrow by this time I will be getting ready to set sail. I’m looking forward to going to classes as a participant and hope to return with some new fresh ideas!
Thanks to all my wonderful CT family for helping me get ready this week and for stepping it up and filling in for me when I’m gone….I am so greatful and feel so Blessed to work with each and every one of you and that includes all you members too!
I hope you all have a great week and continue to HIIT those workouts hard….even when the bootcamp inteval queen isn’t around to blow her whistle or scream just 10 more!
Keep this in mind as you start this new day…..
Regardless of what happened yesterday, last week or last year, today is a new day. Head into today staying positive and looking at the day as an opportunity to do great things for your health.
Once today is over it is gone and you can’t get it back. So treat today as a gift – do something fun, bless your body and your head by moving, SMILE AND BE THANKFUL YOU ARE HEALTHY ENOUGH TO WALK!
Remember, you don’t need to be a Rock Star within 1 or 2 weeks of starting your exercise habit, you just need to take baby steps, make healthy choices and take it one day at a time.
See you all in a week…..Bon Voyage!
Deb
Don’t let yesterday’s missteps rob you of today and tomorrow’s victories. Today is a new and beautiful day so use it as the gift it is and drink your water, eat every 2 to 3 hours, nail your Workout and be proud!
