Jana is down 12 pounds, lots of inches and is stronger. Even better, she has regained balance in her life and understands nutrition…because it’s more than just a workout. Hear what she has to say about her AlaskaFit experience and then find out how you can make changes to your life.
Meet Terri Atwell, one of our latest Rock Stars.
Who says people who join a gym in January fail by February? Terri
stuck with it and is now down over 38 pounds and 20 inches.
Find out how she did it and then find out how you can do it, too.
Does this sound familiar?
- Feeling guilty about sneaking “forbidden” foods…
- Exercising as a way to “make up for” (or punish yourself for) all those calories you ate…
- Binge eating because “I’ve already messed up so much today, why bother?”…
And “they” are wrong!
P.S. Check out Lynne. She made the mindset switch and it has completely changed her life.
Yes, that hyphen is on purpose. Every year on January 1, we come up with the same solution to all of our woes…we attempt to re-solve the problem by doing what didn’t work last year, or the year before that or the year before that.
What if this year we simply make a real, lasting, change?
If your problem is that you’re overweight, don’t eat well and are suffering the consequences for it, it’s time for some real change. Here are 3 ways to stop re-solution-ing and start solving.
- More = Less. More fruits and veggies = less of all of your problems. Increasing fruit and vegetable consumption accomplishes multiple goals. The increase in fiber helps us to eat less, increases the good bacteria in our tummies and can replaces the junk we usually eat for snacks. Rather than focus on giving up things in the name of better health, investigate how many good-for-you-foods you can incorporate into your day.
- Drink, drink, drink some more. As a general rule, we are dehydrated. This is especially true here in Alaska when it’s cold and dry outside, which leads to turning up the heat and more dryness indoors. Every time we exhale we lose moisture. The easy formula for hydration is to drink ½ of your body weight in ounces. If you weigh 150, drink 75 ounces. Sounds like a lot, right? It’s about 2 liters of water throughout the entire day. If it’s cold and dry or you’re working out, add another 16-24 ounces.
- It’s a marathon, not a sprint. No matter what your goals are, do NOT hit the gym every day starting January 1 or 2. Your weight and fitness didn’t get here in 3 weeks, you’re not going to transform your health in 3 weeks either. Remember, the goal of this change is to feel GOOD, not to be so sore from your first workout that you can’t get off the toilet or brush your hair. Take it one day at a time and give your body rest and recover time. Set an initial goal of 3 days per week, 40-60 minutes per day. Depending on what exercise you decide on and what shape you’re in, you may even start with less. Your goal is to workout today, feel so good tomorrow that you can’t wait til the next day to do it again. This sets up a positive reinforcement cycle that is much more likely to keep you coming back and improving for the long-term.
Happy New Year!
Rye is a cereal grain. It is similar in appearance to wheat but is longer with a slenderer profile. It has a hardy, deep nourishing taste and contains promising nutrients that contribute to one’s overall health. Rye is an excellent source of manganese, dietary fiber, phosphorus, copper and magnesium. It can be found in a whole or cracked grain form, as well as in the form of flour or flakes. It varies in color from a light, yellowish brown to a green-tinted grey.
Rye was cultivated in 400 B.C., making it one of the newest domesticated cereal crops worldwide. It was thought to have originated from a weed that would often grow in wheat and barley fields. In some cultures, rye is not viewed with a high regard and is often seen as a food for the poor. While in Scandinavian and other surrounding European countries, rye holds an important position and is used in many staple foods such as pumpernickel and other various forms of rye bread.
Rye can generally be found in most grocery and natural food stores. Storing it in an air-tight container in a cool, dry place will allow it to keep for several months. As a side note, when purchasing rye bread, be sure to read the ingredients section on the nutrition label. Oftentimes, rye bread is wheat bread with the addition of caramel coloring.
Image source: http://littlerock.com.mt/wp-content/uploads/2014/03/Rye.jpg
Rye Berry Salad with Orange Vinaigrette
Serves 6 (serving size: about 2/3 cup)
- Combine 3 cups water and rye berries in a saucepan; bring to a boil. Cover, reduce heat, and simmer 1 hour. Drain.
- Combine 1 cup hot water and currants in a small bowl; let stand 30 minutes. Drain well.
- Combine rye berries, currants, celery, parsley, ½ teaspoon salt, and pepper.
- Combine ¼ teaspoon salt, shallots, rind, juice, and vinegar in a small bowl, stirring well. Let stand 5 minutes. Stir in oil with a whisk. Pour shallot mixture over rye mixture; toss well to coat.
Nutrition information per serving: 174 calories, 5.3 grams of fat, 4.8 grams of protein and 29.3 grams of carbohydrates, 5.2 grams of fiber.
Recipe retrieved from: http://www.myrecipes.com/recipe/rye-berry-salad-with-orange-vinaigrette
Image source: http://cdn-image.myrecipes.com/sites/default/files/styles/4_3_horizontal_-_1200x900/public/image/recipes/ck/02/11/vinaigrette-ck-388864-x.jpg?itok=uRfBbKQ3
Quinoa, pronounced “keen-wah,” is a grain containing many benefits and nutritional qualities. It is a grain originating in South America, in the Andes region and is well known for being able to withstand a variety of climates and growth conditions. While we generally consume the seed portion of the plant, the leaves and stems can be eaten, too. They are similar in taste to chard, spinach and beets.
Quinoa overcomes a few shortcomings of traditional cereal grasses such as oats or wheat. While most grains are not considered a complete protein source, quinoa is. It contains high levels of lysine and isoleucine, two important amino acids in making a protein complete. Quinoa is also a great source of healthy fats, providing a heart-healthy monounsaturated fat and an omega-3 fatty acid fat found in most plants. Studies indicate these fats may also contribute to reducing inflammation in the body, too. It is also an adequate source of the recommended daily allowance of nutrients like folate, zinc, phosphorus and vitamin E.
Quinoa can generally be found in most grocery and natural food stores. The most common kind used is an off-white color but there are also red and black options available, too. Storing it in an air-tight container in the fridge will increase its shelf life and allow it to last three to six months.
Warm Quinoa with Wilted Kale and Avocado
1. Bring vinegar to a light boil in a medium skillet over high heat. Reduce heat to medium-low and simmer until reduced to a syrupy consistency, about 10 minutes. (Watch carefully to avoid scorching.) Remove from heat; transfer to a small bowl.
2. Bring broth and ¼ teaspoon each salt and pepper to a boil in a medium saucepan over high heat; stir in quinoa. Cover, reduce heat to medium-low and cook until quinoa is tender, and liquid is absorbed, 12 to 15 minutes.
3. Heat oil in a large nonstick skillet over medium-high heat. Add tomatoes and cook, stirring occasionally, until just starting to soften, about 2 minutes. Add kale and cook, stirring occasionally, until kale is almost wilted, and tomatoes are softened, about 2 minutes. Sprinkle with remaining ¼ teaspoon each salt and pepper. Stir in cooked quinoa, sprinkle with almonds and goat cheese and top with avocado. Drizzle with balsamic reduction (you may have some left over; cover and keep for another use).
Nutrition information per serving: 414 calories, 20 grams of fat, 10 grams of fiber, 14 grams of protein and 48 grams of carbohydrates.
Recipe retrieved from: http://www.health.com/recipes/warm-quinoa-wilted-kale-avocado
Answers to the most frequently asked questions that we get at AlaskaFit.
Here are the questions we covered in the video:
00:42: What about wine?
2:05: Do I have to do Cardio?
3:03: I’m 58, am I too old to make a change?
4:57: I haven’t worked out ever, can you help me?
7:01: Can I just exercise and lose weight?
If you have other questions post them here or email us at firstname.lastname@example.org
Congratulations Beverly! She has lost 40 pounds has changed her eating habits AND regained her love of life and adventure!
Bev came to see us after finally being cleared by her doctor. She suffered from some heart issues, went through a few years of treatment which drastically limited her physical activity.
In that time, she gained 40 pounds and once her doctor told her her heart was fine, she told him, “that’s great, but this regimen of no activity is killing me…literally!” She took her final test and she was cleared to start exercising.
She started her journey back to health with walking and made a bit of progress, but she knew she needed more and that included making some serious changes to her diet. Enter AlaskaFit.
In just 6 months, Bev was down 20 pounds her strength was increasing and she was regaining energy. One year later, she is down 40 pounds and in her own words, “learned the most valuable lesson.” And it wasn’t how to properly do a deadlift.
Bev learned how to eat well. She never feels deprived, she enjoys cooking and has realized it wasn’t as hard as she thought it was going to be.
Even better, Bev has regained her confidence and her life is back to being an adventure.
Find out how she did it…watch the video. And then schedule some time to speak with us. Find out how you can get started, even if you’re like Bev and have been sitting on the sidelines for a while.
Meet AlaskaFit’s Rock Stars at Finally Fit & Fabulous – LIVE!