2 Acorn Squash
1 pound Italian seasoned ground chicken
2 cups celery chopped
1/2 medium onion diced
1 Apple pealed and diced
1/2 tsp pumpkin pie spice
1 package instant brown rice
Preheat oven to 400
Cut Squash in 1/2 and scoop out seeds.
Place squash face down on cookie sheet with a little olive oil. Bake for 30 minutes.
Sauté onion and celery together add apple and set aside. Sauté chicken and add rice onion, celery and apple mixture. Add in pumpkin pie spice. Stuff Squash with mixture and Bon appetite!
Kim Kloster via Pinterest
What happens when you start believing in things you cannot see? Suddenly things that seemed impossible become possible. I had the opportunity to speak at a Mom's Group at Westminster Chapel the other day and they left the topic up to me. As I pondered what I was going to speak about I started to ask God to show me what he wanted me to talk about. The words "Nothing is Impossible" kept coming to mind so I decided to look up the verse in the Bible Matthew 17:20 that I know talks about this. I am well acquainted with this verse because when I first opened Shine every time I would have a hard day or want to quit this verse seemed to come to mind. The verse goes like this "I tell you the truth if you have faith as small as a mustard seed you can say to this mountain move from here to there and it will move. Nothing will be impossible for you" Mathew 17:20.
Reading this passage struck me this time because it was talking about change, and how change only happens when we first believe that it can. In our fitness journey we have to have faith in ourselves that we can transform our body from its current place to the place we want it to be, before any transformation takes place.
So what does it mean to have faith?
Faith is truly belief in something that is unseen. When you first decide to sign up at a gym or you lace up your running shoes for the first time you are putting energy toward something that is unseen a future Hope of more energy, more strength, fitting into smaller clothes, feeling sexier for our spouse something that you do no currently have that you desire.
After having Kayla and allowing my body to heal for the first 7 weeks the Dr. had finally cleared me to get back into the gym. I remember feeling overwhelmed with my body being somewhat scared and wondering if I could really get my body back to where it used to be. There were many days where I lacked belief which is crazy because I have helped tons of women transform their bodies and I know that Strength Training 2-3 days a week and following a plan works! I have watched it work hundreds of times. Yet I still had many moments of self-doubting and thoughts of "I wonder if my body will ever change." Just because I had seen change happen before didn't mean I still didn't need to have faith in myself on my journey.
Here are my five ways I increased my faith and belief in myself which eventually led to getting me back in my pre-pregnancy jeans:
This week think about your belief whatever you are believing about yourself will come true. Use some of the strategies that I listed above to increase your Faith and have greater results in your fitness!
If you're seeking weight loss for a New Year's resolution, nutrition is crucial for success. Nutrition can be complicated! The media is always preaching to "eat this or don't eat that." Instead of sweating the small details, focus your attention to these two approaches.
Track Your Progress
We track your workouts at Shine for a reason. We want to see if you're getting the results you're looking for. Tracking nutrition shouldn't be any different. You can use paper and pen or an online tracking system like myfitnesspal. Tracking your food allows you to see how much you're eating and what you're eating. If you use an online tracking system, it provides the nutrition facts. You may find it helpful to say no to high calorie food and drinks because the calories, fat, or sugar content can be alarming.
Another key piece of tracking your food intake is it see if what you're doing is working. If you're seeing results, you know you have found something that is working for your body. If you are not seeing results, ask yourself what you need to tweak to start getting results. Do you need to eat more vegetables and less starchy carbohydrates? Do you need to eat more protein? Drink more water? Tracking allows you to experiment with trial and error until you have found what works best for your body.
Read Your Nutrition Labels
Some of the best food choices don't even have labels. Consider this your fruits and vegetables. Other items like raw nuts, lean meats, eggs, oats, and raw seeds have a single ingredient on the label. Spend some time dissecting the nutrition label next time you're at the grocery store.
Here are a few things to look for on a label:
Read the nutrition label and strive for five grams or less of sugar. Unsweetened Greek yogurt has natural sugar and can still be a good choice, but skip the flavored yogurts. Many dried fruits have added sugar, so if you like dried fruit, purchase one that doesn't have added sugar.
We love talking nutrition at Shine. Each client is given two nutrition consultations with their membership. If you are looking to gain more knowledge or are wanting a specific plan to cater to your goals, talk to your coach about setting up an appointment. Some of you may know what to do, but find yourself not doing it. If this is the case, use this appointment as an accountability session so you can stay on track.
Being pregnant for the last 9 months and having pretty much no control over my body has given me a new appreciation for my body and what I am capable of when I am not pregnant. Recently I found myself looking through old Facebook photos and thinking I actually looked pretty good in some of these photos (says my 9 month pregnant self), I was envious of what my body used to look like! Thinking back to when these photos were taken, I remember my internal dialogue and it was not, "I look pretty good," it was more like:
"I wish I had arms like her," or
"I wish my stomach would look like that."
"I am really going to dial in my nutrition this week so I can look like that."
Even as trainers, we struggle with comparison and trying to keep up with appearances.
In our world of instantaneous photos and images, it is so easy to compare our life to someone else's Facebook life. (The life we let everyone see)
Often we can see images and think, "I am not good enough or I could never look like that." Keep in mind, you are just seeing an image not the 6 hours a day that person puts in at the gym or the boiled chicken and veggies they eat to look that way.
When we start to compare ourselves to others, we typically only compare one aspect of our life, not our whole life. Comparison steals our joy and doesn't allow us to fully enjoy the moment because we are constantly focused on what we don't have instead of on what we do have. When we start focusing on the blessing of what we do have, it shifts our mindset and we are able to find joy in the moment. For me, while I was pregnant, I found myself getting frustrated on how my body was changing. Although when I switched the focus and focused on the fact that my body is creating another human, I was able to find joy in the moment.
So what do you need to focus on to find joy in the moment? Is it that you are capable of doing something you could never do before? Or that you finally fit into your size 8 jeans that didn't fit a year ago?
My challenge this week, is to give yourself a compliment and the grace to love the body you have because you only get one.
Summer is officially here and that means teenagers and college students are out on
summer break! It can be difficult to watch your child waste their summer
playing video games or sitting around the house eating junk food. What better way
to encourage a healthy lifestyle than to start a workout routine with them. This can
be a great way to strengthen your relationship with your child while creating
positive workout habits for when they return to school.
Why might you want to workout with your child? Not only does working out
improve your physical health, it also improves your mental health by creating
endorphin production in the brain. This can help build a stronger bond between you and your teen while they are home.
Motivation is the first step. Starting to exercise for a teen that is not physically active
or is self-conscious can be overwhelming. You can help your teen get moving by
starting off small and providing plenty of role modeling and support along the way.
A great way to start is by going on 10-15 minute walks together every day.
Setting a goal is the next important step. Seeing improvements in physical health
can be a critical way to boost motivation. Shine Fitness begins with a free goal
session that can help your teen set appropriate goals for their physical ability. This
can start the process to making exercise a part of their life. Praise and encouragement
on positive steps towards a healthier lifestyle is essential to success.
Shine Fitness combines aerobic exercise and strength training or resistance training
to guarantee results. A 2009 study showed that doing resistance exercises three
days a week could lower body fat and increase muscle, strength, and power in
children and teens. Exercise doesn’t have to be intimidating; every movement can be
modified to your fitness ability. Working out with your teen can only have positive
improvements on your life and your child’s wellbeing. Ask one of our trainers about
the next step to getting your teen into Shine Fitness this summer.
Starting a healthy lifestyle can be a challenge in the beginning, especially if members of your household are not on-board. While success is still possible, it's important to encourage your family and other close friends to join you so the lifestyle can feel easy for the years ahead. Here are a few tips to consider:
Tell them what you've learned. It can be exciting to make new, healthy changes and to stay accountable to your plan, it helps to talk about it. Plus, learning new information and wanting to share it is fun. When it comes to encouraging others to get healthy with you, focus on what you've learned instead of criticizing what they should be doing. Focus on being positive. For example, you could say: "I have started eating vegetables at every meal the past few weeks and I've learned I no longer feel tired after a meal." Something to avoid saying is: "You know you should be eating multiple servings of vegetables a day for stable energy." By stating what you've learned and how it's improved your life opens the door for your friends and family to see if they are interesting in joining with you.
Focus on talking about what you're eating instead of what you're not eating. If you start a conversation with "I'm not eating sugar, pasta, bread, processed foods or alcohol because those foods are terrible for you," you will make them feel uncomfortable. They also might think you're judging them if those foods are currently in their diet. Instead, keep it positive by saying, "I've been eating lots of roasted vegetables, frittatas, fresh fruit, grilled fish and enjoy making easy crockpot recipes." These statements make a person feel completely different and are non-judgmental.
Sneak in the good stuff. This can be a really good trick for picky eaters. Sometimes the thought of broccoli for kids or adults can automatically have a reaction of "yuck!" By finely chopping vegetables into your current recipes, your family may not even notice it, yet they are reaping the nutritional benefits. Sneaking spinach or other leafy greens can also work well in smoothies. If you decide to tell them your tricks, they may be excited to know they like it!
Make it a fun activity. Healthy food can be fun. Get your family involved by having them help you plan a meal. Kids may really enjoy this activity. You could also plan a BBQ or dinner party for your friends and family. Be in charge of the menu and surprise them with your healthy favorites! They may be asking for the recipes afterwards.
Always remember that this is your journey. Encouraging others is important, but unfortunately we can't make decisions for others. Lead by example, keep positive thoughts flowing, and before you know it, you may just have those people following in your footsteps.
Shine Fitness | Bellevue, WA | - "We Are All Meant To Shine" | Shinefit.com
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