Fit Solutions

“2014 is almost over.  I’m so busy right now and then the holidays will be here.  I’m just going to wait til January”  said someone to me who was considering a healthier lifestyle.  Sadly I hear that quite a bit this time of year.
That’s when  I threw down the gauntlet so to speak.  For a minute, let us consider an athlete or a team sport and the team has made it into the playoffs – wink, wink.  Those who do not throw in the towel at the critical hour are the ones who decide that they are going to give it their all, and most likely end up winning the game.   I know from experience that when we do some activity consistently and regularly, we can get a giddy up in our step and that translates to feeling better!   The first 10 day challenge was created.
12 People enrolled in my 10 Day fitness challenge and they are all doing great!  I am super excited to see who’s going to win the $100 plus pot this Friday!
Judi was traveling this week yet made time to workout at the hotel and even at the airport!
Lori got out for a walk “even though she didn’t feel like it”  and spent the day playing with her kids at the park.
Mary rocked her volleyball game, with the added challenge of staying ahead 5 points during the game.
Congrats to Pam, one of the regular attendees at  our corporate Fit Solutions classes.  Pam joined us at Westport about a month ago and has worked out more than 20 times since starting, and continues to be part of the group!!!  
This challenge all comes down to  making time for what we want to do, what is our priority.  I know there will always be  distractions and obligations, so fitting in exercise will sometimes be downright a major pain in the rear.  This time,it will be worth.  Finishing this challenge, participants just need to show via facebook or tracking sheet that they did something everyday and earn a change to win over $100 from the pot.  And our next 10 Day Challenge begins Monday November 17th.  Good luck!
10/10/10 Challenge
do you still have goals you want to reach in 2014?  Its not the end of the year yet….just the last quarter of the year.  For the next two months you have a real opportunity to achieve three 10 day challenges, and with perseverance and a support you can gain confidence, a sense of accomplishment and be primed to achieve your next level of health in 2015.  Choose to join the one or all groups based on your goals.
We start our first 10 day challenge on November 3rd.  
Move Your Body 10 Day Challenge
Do you need a challenge and accountability to stay on track with your fitness goals? Here is your chance before the holidays begin! Surrond yourself with people who want the same goals you do and be inspired to do a 10 day fitness challenge. All fitness levels welcome. Includes:
* Tips and suggestions for 10 days, Facebook accountability group.
* Includes 3 home/walking/fitness center workouts: Level 1, 2 or 3.
* Video coaching and workout suggestions.
$20.00  And $10 goes into the pot.  Complete a minimum 30 minute workout every day and be entered into a drawing November 14th for your chance to win the pot!  Now there are 24 hours a day, lets work together at fitting in 30 minutes for your body.
Begins Monday, November 3rd.  Group forming now, and must be entered by Saturday, November 1st. CLICK HERE   OR Email to request details and get instructions.
Fuel your brain 10 Day Nutrition Challenge
What is it: This is one of the best proven methods to reset the body’s metabolism through a simple cleanse and a system of eating that that you do not have now. What your body does not have now is nutrition that it needs to burn fat, improve your energy, and give your body and brain the nutrition that it needs to work at its best.
I have coached dozens of people just like you to gain the fuel you need to fire up the body’s metabolism furnace and feed your entire body with core nutrients to charge through the day. You must fuel your brain and fuel the body with quality nutrition.
Includes a custom – designed program to guide you through pitfalls, changes in your body, and one that fits within your busy lifestyle.
  • For less than $10 day, you receive:
  • Easy meals to pick from and enjoy foods you like. Based on your body weight it works with both male/female.
  • Grocery list packed with healthy foods.
  • Daily Check List to help you stay on track.
  • Includes drinks/shakes for convenient foods if you don’t have time to prepare your meals.
  • 2 coaching calls with me to guide you towards achieving the best results.
Last Day to begin and end by Thanksgiving Eve is November 17th,  Group forming now.  CLICK HERE  Email to request details.
Feed Your Spirit 10 Day’s in the Word Challenge
Connecting to our spiritual selves can lead to life long happiness and longevity. Whether its growing in your relationship with God and His purpose for your life, meditation, or personal reflection, focusing on our soul’s need for truth and peace is a necessity for living a fulfilled life.
All you need is for this 10 days’s in the Word is a desire to connect to your spiritual self and a bible.  We will be centering on scriptures that feed our spirit.  Our person consist of four different dimensions of  perception for wellness –  heart (our emotional support or need), mind (our thoughts),  strength(our physical body), and soul (our spirit).
We will have a facebook group to connect to a few scriptures to read, meditate and pray about each day.  I challenge you to set aside 10-15 minutes each day to take this challenge.
***We will begin this study on December 8th.   Group forming now.  Email to request details to be added to our email list or private facebook group.  

Meatball Muffins

Meatball Muffins with Sauce

Love my meatballs!  My grandma Petrella used to make huge meatballs to go with a huge pot of spaghetti and sauce.  Her recipe includes adding Italian breadcrumbs but here’s a heartier version that adds some fiber and makes for a quick snack.

Ingredientsmeatballs pan
Quaker Oats – Quick 1 Minute – Dry, 1 cup
2 large eggs white, fresh, (you can use all whites, 3)
Lean Ground Turkey Breast, 2 lbs
Onions, raw, 1 cup, chopped (white or yellow)
Celery, raw, 1 cup, diced
Ground cumin, 0.5 tsp
Herb – Oregano, Dried Ground (1 tsp), (you can also use Thyme)
Mustard (I used Brown Mustard) , 1 tsp
Black pepper (spice) 2 tsp
Salt, 1 tsp
Garlic , 2 cloves, crushed
*Hot pepper spice optional (I used 1 tsp of a sweet pepper mix)

Your favorite tomato sauce, fresh made or low sugar and sodium.

Pre heat oven to 350 and spray muffin pay with some cooking spray (or coat with olive oil) Mix all the ingredients in one large bowl with hands or spatula until well combined. Roll the mixture into balls and place each one in the muffin pan.
Bake for 30-35 minutes. This recipe Makes 12 muffins. If you want a meatier muffin, add ½#. You can pop them in the microwave for a quick snack or top them with sauce , and serve with a side of green beans for a meal.

You can pop them in the microwave for a quick snack or top them with sauce , and serve with a side of green beans for a meal.

Are you feeding your spirit?

Feeding your spirit.   Its somewhat a cliche, stating that we live in a face paced society.  Yet its glaringly obvious.  We live in two income homes, the media connects us to the entire world at any given moment, and our modern media – addicted society exposes us to more information than any generation in the history of history.  Finding moments of silence or setting aside time to feed our spirit can be an foreign concept for the average american.  What are you feeding your spirit?internet-addiction-2011-510x280

Religion for some may be the focal point in  life, yet a controversial discussion topic for others.  Study after study quotes the importance for humans of having some spiritual practice for true wellness.  Connecting to our spiritual selves can lead to life long happiness and longevity. Whether its growing in your relationship to God and His purpose for your life, meditation, or personal reflection, focusing on our soul’s need for truth and peace is a necessity for living a fulfilled life.  Otherwise, we may live out of balance, constantly distracted by daily obligations and the entertainment and noise that seeps into every moment of our lives.

Francis Chan quoted that “we are on a never-ending downward escalator.  In order to grow towards our God, we have to turn around and spring up the escalator, putting up with perturbed looks from everyone else who is gradually moving downward.” What is spiritual wellness? Our person consist of four different dimensions of  perception for wellness –  heart (our emotional support or need), mind (our thoughts),  strength(our physical body), and soul (our spirit).  So much of our existence reigns in the physical, our need to be fulfilled and entertained. Many times we bury or deny our emotions, and ignore the existence of our spirit rather it to be too vague to acknowledge.   I call it the moments in between the moments; the pause in our emotional response; the intuition of our spirit to show us the way through a difficult situation in life; the longing of our heart for something deeper than our daily interaction.  It can be a reverent silence with our God or intentional action to show unconditional love to another, or perhaps just being present in the moment.

Whether this is a conscious act or new concept I challenge you to consider setting aside 10-15 minutes a day for reflection, prayer, or meditation….Creating a balanced wellness approach includes feeding your spirit.

Protein Blueberry Pancakes

I truly did not plan to, yet I woke up Sunday with an intense craving for blueberry pancakes, so I decided to come up with a healthier version than what I would have gotten at the diner, plus there’s bacon at the diner.   I combined several recipes to make the most delicious blueberry pancakes I have ever tasted!  They may not be like grandma’s pancakes  - hence the protein supplemented to increase the protein content but they are delicious!  Here is the recipe:

1 Package of Advocare’s Vanilla Meal Replacement Shake
1/2 cup of unbleached flour
1/2 tsp of baking powder
1 tsp of cinnamon

1 large egg (or 2 eggs whites)
1 small apple pureed with 1/2 cup water (or unsweetened applesauce)
Optional: 1 tsp sugar (or other sweetener optional. I didnt add the sugar since the berries were sweet)

Mix with fork or blender until coated, then put 1/4 cup batter into hot skillet of thin coating of oil (I used olive). Top with spoonful of blueberries. Once top begins to bubble or edges get golden brown, flip and cook for few more minutes.

Make 8 small cakes or 6 medium cakes. Serve with scrambled eggs. (As your shake blend will only get you about 6 grams of protein if you eat 2 cakes, and you need more! and I estimate you will get about 12-15 grams of carbs )

Now this is a treat, I only eat pancakes like 2 or 3 times a year so make this for those rare occasions or you can make it a post – exercise meal with again eggs and fruit if you have a intense workout ( ie. very hard)   Enjoy!

Inflammation and Omega 3s

We all know the common signs of inflammation when we get a cut or a scrap, have a bought of allergies, our bodies work to fight off the assault by sending workers to the rescue. Yet inflammation is set off by an insult or injury to the body.
Chronic Inflammation is the cause of virtually all diseases, and it can prevent you from losing weight and having the healthy body you really want. Chronic Inflammation damages cells and makes it really hard to lose weight.
Major disorders are characterized by too much inflammation include Rheumatoid Arthritis, lupus, Multiple Sclerosis, IBS and even Type 1 Diabetes and ulcers. This is why medical studies on the subject confirm inflammation can have widespread effects on the body.

Unfortunately, so many of us suffer from chronic inflammation because we poison our bodies with the things we Eat. The great news is, we have a ton of control over inflammation because we control the main source of chronic inflammation—-Our Food and supplements specifically Omega 3s. Our American diet is heavy in other fats, so a balance of omega3s to 6s are essential to controlling inflammation.

So what are some other foods that are loaded with omega 3 and anti-inflammatory ingredients?

1 – Wild Caught Fatty Fish (MUST eat broiled or baked to preserve the Omega 3s) 8 ounces a week
2 – Raw Nuts and seeds (loaded with alpha linoleic acid – ALA)
3 – Dark Leafy Greens (VERY alkaline, which fights against inflammation)
4 – Garlic (been shown to be as effective as NSAIDs, like ibuprofen)
5 – Onions (contain allicin and quercitin, both are anti-inflammatory)
6 – Organic Berries & Tart Cherries (super high anti-oxidants and anthocyanins)
7 – Beets (super anti-oxidant food, which protects against cancer and heart disease)
8 – Flaxseed Oil (carrys ALA too)
9 – Peppers (chili and cayenne peppers are rich anti-inflammatory capsaicin)
10- Beans (kidney, pinto, and mungo beans contain omega 3s.

One of the main benefits of eating fatty fish, salmon, anchovies, and sardines is the Omega 3’s. If you find it difficult to get fatty fish and others regularly into your diet (maybe cooking for your family or a busy lifestyle makes it difficult to make sure you all get it enough) then a supplement may help.

Not only does it protect the brain, heart, and joints from daily inflammation, it supports every important function of the body including energy and metabolism. This is what I take, so what I would recommend, Click HERE to link to learn more.

So thrilled to congratulate my friend, Stefanie on her life changes for 2014. We are barely over the half way mark for the year, and she has just blown me away by her perseverance. Even though life gets in the way and we endure stumbling blocks, ie. busy work schedule, travel, hers includes a continuing foot issue.  Stefanie shared ” My measurements this June!   I thought I should check them since I hit the 25 pound milestone.   Since January, I have lost 18 Inches total!!    4.5 in my chest, 5.5 in my waist, 7 in my hips and 1 in my thigh.  Wow!  7 in my hips!!   I have so much more energy, and I never thought I would feel this good!”  She has bought Stefaniea bike and just reached her longest ride at 16 miles!  Way to go Stefanie!
What truly makes a difference is the accountability and support of a group!  Surround yourself with people who want the same things as you do helps with roadblocks and distractions. 
It all started with a simple cleanse. I coach people through a simple yet effective cleanse that can create the foundation for healthy eating and removing some of the toxins and habits that stall weight loss.  This is a wellness cleanse and can help with improving your energy, fatigue, inflammation, and overall health.  To find out if this is right for you, reach out to me at or call 314-323-9183

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