Monday Workouts:
Monday 8:30am-9:15am 1 spot
Monday 9:15am-10am 2 spots
Tuesday Nutrition Session:
9am-10am
7pm-8pm
Wednesday Workouts:
7:45am - 2 spots
9:45am - 2 spots
Friday Workouts:
8:30am - 2 spots
9:15am - 3 spots
Friday, October 24, 2014
Workout Sessions for October 27-31
Sessions for next week listed below. Limited space so let me know if
you want to hold a spot! All workouts are strength training/core/cardio
circuits. These are all small group workouts so you'll be with no more than 3 other people. It's focused, it's 45 minutes, it's fun and it's effective! $20 per class or purchase 10 classes for $150 ($15 per class).
Monday Workouts:
Monday 8:30am-9:15am 1 spot
Monday 9:15am-10am 2 spots
Tuesday Nutrition Session:
9am-10am
7pm-8pm
Wednesday Workouts:
7:45am - 2 spots
9:45am - 2 spots
Friday Workouts:
8:30am - 2 spots
9:15am - 3 spots
Monday Workouts:
Monday 8:30am-9:15am 1 spot
Monday 9:15am-10am 2 spots
Tuesday Nutrition Session:
9am-10am
7pm-8pm
Wednesday Workouts:
7:45am - 2 spots
9:45am - 2 spots
Friday Workouts:
8:30am - 2 spots
9:15am - 3 spots
Nutrition Notes Session!
You can't outwork a bad diet...no matter how much you are working out, you need to partner that up with a good diet. Not sure how? Then make plans to come to a Core Living "Nutrition Notes" session next week. Two options: Tuesday, October 28, at 9am or 7pm. You'll get nutrition tips to help make your holidays healthier, as well as recipes ideas for your family that are quick and easy since you'll be busier than normal for the next couple of months. I'll have samples of my favorite breakfast drink - Shakeology - for you to try, and also a new healthy sports drink I need some help rating! $10 per person, or $5 if you are a current client. Bring a friend and get a free gift! :) Let me know if you can come!
Monday, October 13, 2014
Eat Together, Eat Better Month!
This morning I got an email from HungryGirl.com saying that October is Eat Together, Eat Better Month. So my challenge to you (and to myself!) is to make an intentional effort to sit down with your family and eat together at least 3 times a week the rest of October!
Impossible? Not really. It doesn't have to be the traditional "sit-down dinner" where everyone sits down, eats a good home-cooked meal and talks about their day. Sure, that might work for your family one night a week, but perhaps you can do a sit-down breakfast one morning. This is what we did growing up. It may require the kids to get up a few minutes early, or for dad to leave for work a few minutes later, but those sacrifices would be worth it to have the moments together. Another idea is a "sit-down snack time"! If everyone doesn't get home from practice or games until well past supper time, have a sit-down snack together before bed. Or maybe you can find time for lunch after church, or a snack in-between ball games on Saturday.
The main point of "family dinner" really isn't what you are eating, it's about the time spent together. Even if it's just 10 minutes of focused time, you have connected as a family and that's what is important. And yes, focused time means turning off the TV and leaving the cell phones on silent in a basket in another room!
Here are a couple of tips for your Eat Together, Eat Better meals!
BREAKFAST
To speed up breakfast, cook a package of bacon the night before in the oven. Yes, in the oven! Take a jelly roll pan (a cookie sheet with sides), cover the bottom with foil or wax paper, and lay out slices of bacon. Cook in a 400 degree oven for 12-14 minutes. I keep my cooked bacon in a large Ziploc bag or a Tupperware container. Having it cooked up ahead certainly speeds up breakfast prep!
Bagel Sandwiches
Cook an egg in the microwave in a small round dish. Lightly toast a Bagel Thin or English muffin. Layer with one slice of lowfat cheese, the cooked egg & bacon. Toast a little longer until cheese melts and bacon is hot.
SUPPER
To speed up supper, cook up 3-4 lbs. of ground beef at one time an freeze in 1 lb packages. Then when you do have an unexpected night where everyone is home, you can quickly defrost the beef and make spaghetti in no time.
Spaghetti
Saute 1/2 onion & 2 cloves garlic, finely chopped, in 2 tsp olive or grapeseed oil. Add 1 lb cooked ground beef, 2 tsp each dried basil & italian seasoning; salt & pepper to taste. Add one can Italian-style tomatoes & 2 cups Newmann's Own marinara sauce. Cook whole grain spaghetti according to package directions (read the label for serving size amounts based on how many people you are cooking for). Serve with a green salad.
*note: I sometimes shred a large zucchini and add to my spaghetti meat to sneak in extra veggies for the kids.
SNACK TIME
To speed up a snack time, have strawberries or other fruit chopped up in advance. Serve fruit with lowfat Greek yogurt (Chobani 100 calorie is great; Simply Gogurt for the kids if they haven't developed a taste for Greek yogurt yet).
Enjoy some time together as a family!
Impossible? Not really. It doesn't have to be the traditional "sit-down dinner" where everyone sits down, eats a good home-cooked meal and talks about their day. Sure, that might work for your family one night a week, but perhaps you can do a sit-down breakfast one morning. This is what we did growing up. It may require the kids to get up a few minutes early, or for dad to leave for work a few minutes later, but those sacrifices would be worth it to have the moments together. Another idea is a "sit-down snack time"! If everyone doesn't get home from practice or games until well past supper time, have a sit-down snack together before bed. Or maybe you can find time for lunch after church, or a snack in-between ball games on Saturday.
The main point of "family dinner" really isn't what you are eating, it's about the time spent together. Even if it's just 10 minutes of focused time, you have connected as a family and that's what is important. And yes, focused time means turning off the TV and leaving the cell phones on silent in a basket in another room!
Here are a couple of tips for your Eat Together, Eat Better meals!
BREAKFAST
To speed up breakfast, cook a package of bacon the night before in the oven. Yes, in the oven! Take a jelly roll pan (a cookie sheet with sides), cover the bottom with foil or wax paper, and lay out slices of bacon. Cook in a 400 degree oven for 12-14 minutes. I keep my cooked bacon in a large Ziploc bag or a Tupperware container. Having it cooked up ahead certainly speeds up breakfast prep!
Bagel Sandwiches
Cook an egg in the microwave in a small round dish. Lightly toast a Bagel Thin or English muffin. Layer with one slice of lowfat cheese, the cooked egg & bacon. Toast a little longer until cheese melts and bacon is hot.
SUPPER
To speed up supper, cook up 3-4 lbs. of ground beef at one time an freeze in 1 lb packages. Then when you do have an unexpected night where everyone is home, you can quickly defrost the beef and make spaghetti in no time.
Spaghetti
Saute 1/2 onion & 2 cloves garlic, finely chopped, in 2 tsp olive or grapeseed oil. Add 1 lb cooked ground beef, 2 tsp each dried basil & italian seasoning; salt & pepper to taste. Add one can Italian-style tomatoes & 2 cups Newmann's Own marinara sauce. Cook whole grain spaghetti according to package directions (read the label for serving size amounts based on how many people you are cooking for). Serve with a green salad.
*note: I sometimes shred a large zucchini and add to my spaghetti meat to sneak in extra veggies for the kids.
SNACK TIME
To speed up a snack time, have strawberries or other fruit chopped up in advance. Serve fruit with lowfat Greek yogurt (Chobani 100 calorie is great; Simply Gogurt for the kids if they haven't developed a taste for Greek yogurt yet).
Enjoy some time together as a family!
Monday, October 6, 2014
Today's Tip: Stop Thinking & Start Doing!
Are you a thinker? Do you ever think something through so much that you end up talking yourself out of doing it? Now I'm not saying you should quit using your brain! There are times we should think long and hard before making a decision or else we jump into something we aren't prepared for. But what I am suggesting you ask yourself is this:
1) Do you ever sit and think about all the ways a particular plan could go wrong to the point that you convince yourself NOT to do it?
OR
2) Have you ever put something off over and over again because you weren't confident that you would succeed?
Don't let THINKING keep you from doing something that is good for you...like starting a workout program or a healthier daily diet.
I've heard it before..."But Jen, I've tried to lose weight and eat better. I always fail and it's not worth the effort to start again knowing I won't stick to it."
Really? I mean, if your kid told you "but mom, I've tried to brush my teeth every day. I always forget and so I'm not going to do it since I won't stick to it", would you let him/her quit brushing? Nope. You'd spend some time with that kid and show them how to do it well. You might even buy him or her a fun toothbrush, or a timer they can set to help them brush longer. Bottom line, you help them make a plan to succeed and you wouldn't give up. I have an anti-tooth brusher, and have tried many tricks to get this child to brush regularly. I'm still working on it, but I'm not giving up just because the first few plans failed to kick his brushing habit into gear.
Just like some kids can't develop a tooth brushing system on their own and need help, maybe you need help with your fitness program. Don't give up because you aren't sure you will succeed - find a partner to help keep you accountable. Ask others what workout programs they like and try one of those. Find someone to help you put together a meal plan or ask your friends where they find their healthy, family-friendly recipes. Don't quit because you MIGHT fail or skip a day. Make a plan and get STARTED. You will never succeed unless you start.
My advice to you today? It's the same thing I tell my kids regularly: "Whether you think you CAN or you think you CAN'T, you are probably right." Call me if you need a kick in the pants. Whether you live near or far, I can probably figure out a way to help! :)
1) Do you ever sit and think about all the ways a particular plan could go wrong to the point that you convince yourself NOT to do it?
OR
2) Have you ever put something off over and over again because you weren't confident that you would succeed?
Don't let THINKING keep you from doing something that is good for you...like starting a workout program or a healthier daily diet.
I've heard it before..."But Jen, I've tried to lose weight and eat better. I always fail and it's not worth the effort to start again knowing I won't stick to it."
Really? I mean, if your kid told you "but mom, I've tried to brush my teeth every day. I always forget and so I'm not going to do it since I won't stick to it", would you let him/her quit brushing? Nope. You'd spend some time with that kid and show them how to do it well. You might even buy him or her a fun toothbrush, or a timer they can set to help them brush longer. Bottom line, you help them make a plan to succeed and you wouldn't give up. I have an anti-tooth brusher, and have tried many tricks to get this child to brush regularly. I'm still working on it, but I'm not giving up just because the first few plans failed to kick his brushing habit into gear.
Just like some kids can't develop a tooth brushing system on their own and need help, maybe you need help with your fitness program. Don't give up because you aren't sure you will succeed - find a partner to help keep you accountable. Ask others what workout programs they like and try one of those. Find someone to help you put together a meal plan or ask your friends where they find their healthy, family-friendly recipes. Don't quit because you MIGHT fail or skip a day. Make a plan and get STARTED. You will never succeed unless you start.
My advice to you today? It's the same thing I tell my kids regularly: "Whether you think you CAN or you think you CAN'T, you are probably right." Call me if you need a kick in the pants. Whether you live near or far, I can probably figure out a way to help! :)
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