Healthy Cooking that Tastes Good? No Problem!

As one of the bootcamp trainers for Fast Action Training, I was excited about the upcoming 1 year anniversary party. As a nutrition counselor and coach to many of the members, I of course offered to provide all the food for the event. With so many recipes to pull from, I thought for sure I would create something incredible. Then it hit me, I have never cooked for something this big before, the true challenge was clear...what could I make that would be healthy, mostly vegetables, support the health goals of the members, taste delicious AND serve 70 people?

So I did what any intelligent person would do- I called my mother.

I must tell you however, that this isn't an ordinary situation of calling your mother for a good recipe when you have taken on too much and are in over your head. My mother is the founder of The Personal Chef, and is a seasoned culinary professional. I can't remember how young I was the first time I was given jobs in the kitchen....and let me add that they were not the fun jobs...think picking cilantro leaves off the stems or deveining shrimp (gross).

So of course I knew she would come to my rescue and help me plan the perfect menu and deliver an amazing finished product. Even when I found out she would be out of town and unable to help me with the actual prep, I was confident in my abilities to plan, shop and cook for 70 people. After all, this is what I had subconsciously learned from years of watching her do this. A quick phone conversation later, I had my recipes and was ready to rock, although I underestimated how much math is required when making 4x or even 6x a recipe! I never got so much use out of my kitchen calculator!

In the end, I was calm and relaxed cooking for two days before the party. And of course the day of, everything turned out amazing and I was even ready on time :) With so many wonderful comments and feedback from Fast Action Training members, I decided to not only share two of the recipes but credit the amazing woman, Beth Stern, who gave me the tools to make it all possible.

Chinese Summer Noodle Salad
1 lb of fresh Chinese noodles (or soba noodles)
1 tbs of peanut oil
1 cup blanched asparagus, cut 1 inch long on the diagonal
1 cup roasted eggplant, julienne
1 cup roasted and peeled red pepper, julienne
black sesame seeds to garnish

Spicy Sesame Peanut Dressing
1/4 chunky low fat peanut butter
1 tsp garlic, chopped
2 Tbs peanut oil
1 1/2 tsp sesame oil
1/2 tsp salt
2 1/2 Tbs reduced sodium tamari (wheat free soy sauce)
1 1/2 Tbs balsamic vinegar
1/3 cup low sodium organic chicken broth
1 1/2 Tbs organic sugar
hot chili oil, TT

Preparing the noodles: Drop the noodles into 4-quarts of boiling water and with chopsticks, stir to separate the strands. Reduce to medium heat and cook until tender, about 2 minutes. Drain and rinse well with cold water. Transfer the noodles to large bowl and toss with the oil. Refrigerate until ready to assemble the salad

Dressing: Mix all ingredients in the processor or blender except the oil and process slightly. Add the oil in a steady stream. Correct seasoning and reserve.


To Serve: Toss the noodles with dressing. Scatter vegetable (dressed also) over the top and mix slightly. Garnish with sesame seeds. Serve cold or at room temperature. Serves 8-10


Brown Rice Salad
1 cup brown rice, cooked in a rice steamer with low sodium organic chicken broth
1/4 lb snow peas, blanched and cut on the diagonal
1 scallion, finely sliced
1/4 cup cashews, halved

Dressing
1/4 tsp garlic, minced
1 tsp ginger, minced
1 1/2 Tbs reduced sodium Tamari
1 1/2 Tbs rice wine vinegar
4 1/2 Tbs canola oil

Combine cooled fluffed rice with peas, scallions and cashews. Dress slightly 1 hour before serving. Finish dressing when ready to serve. Serves 4-6

One Week Away!

We are in the final countdown to the end of the competition! I am excited on all the progress you have made over the last four months. Current standings are below:

#325 (4) 2.89%
#326 (1) 13.55%
#327 (3) 4.27%
#328 NA
#329 (2) 6.67%
#330 NA
#331 (6) -3.24%
#332 DNW
#333 (5) -2.63%

A reminder that next week is the final weigh in and the end of the program meeting is scheduled for Monday, May 9th at 7pm. Please RSVP to me as soon as you can!

Midweek Motivator 4-28-2011

Happy Thursday! So I was thinking about what to share this week with you. How can I motivate my clients, readers, and friends? What creative way can I pump you up for the summer and get you excited (once again) about your health and fitness goals?

This past weekend I was in Sausalito enjoying an annual sister's weekend with my three sisters (my poor parents had their hands full!) and we had an amazing time. While I see them often at family gatherings, I don't always appreciate how amazingly different we all are. And this got me thinking; not just about how each one of my sisters is smart, beautiful and compassionate in their own way, but how all of you (my loyal readers) are amazingly unique in your own way.

So how do I coach so many different personalities? If you've been to one of my bootcamp classes or done any workouts with me, you know that sometimes I am in your face yelling nicely :), other times I am gently encouraging you or perhaps I have even challenged what you think your body is capable of.

I can yell, clap, scream, encourage, applaud, challenge, motivate, and energize you in any and every way I know how, but that won't get you to reach your goals. YOU ultimately determine if you are successful or not. So today you can decide, are you going to do the work? Make the changes and step up to the challenge in order to live the life you imagine for yourself? Or will you just keep thinking and talking about changing?

Don't stay where you are, step outside of your comfort zone and face the fear of doing something different, hard, uncertain. I believe in you!

Dedicated to your success,
Sara

Biggest Loser Week 14 Update

It is down to the final two weeks and the competition for the top three places is close... will anyone catch the first place spot? Or have they pulled too far ahead?!

If there is ever a time to be diligent with your food journal, water intake and exercise, the time is now!!! Check out the standings!

#325 (5) 2.75%

#326 (1) 12.57%

#327 (3) 5.87%

#329 (2) 6.90%

#331 (7) -3.44%

#332 (4) 3.82%

#333 (6) -2.01%

Midweek Motivator 4-20-11

Greetings health and fitness friends! I have had what I call a week of amazement....so many of you are doing wonderful things for your health and it is so rewarding for me to watch your success. Now some of you might be thinking...she isn't talking about me. Guess what, I AM!!

Think about goals you set 6 months or 1 year ago. Maybe it was to make it 1 lap around the track without walking. Perhaps you set out to do your first 5K or 10K race. Maybe you have been working towards cooking more of your meals at home or eating on a more regular schedule. Sometimes we think only of the big goals....Lose 20, 30, + pounds, workout every day of the week, or change your emotional eating patterns. These are HUGE changes that require small daily successes in order to get there.

Get out a piece of paper and list 3 things you have improved on or changes you have made (no matter how small!) that are getting you closer to your goals. Appreciate all the work you have been doing each day. Maybe it is one more push up than you used to do, or maybe now you can do push ups from your feet instead of your knees. It could be one less soda each day, or less stops for take out on the way home. This are all wins!!

Join me in celebrating your accomplishments and use that list you just made to keep your momentum and motivation going. You are amazing and capable of incredible things.

Dedicated to your success,
Sara

Week 13 Challenge Update

We're back up and running! I was having some technical difficulties the last week so while I know you have missed my posts, don't fear, I am back!!

There are officially 3 weeks left of the Biggest Loser Challenge. With Spring Break this past week, we had a very low showing for weigh ins, but I hope you all enjoyed your vacations! Looking forward to seeing you at this weeks weigh in!

#325 (3) 3.04%

#326 (DNW)

#327 (2) 4.27%

#328 NA

#329 DNW

#330 NA

#331 DNW

#332 (1) 6.28%

#333 (4) -2.01%

*DNW- Did not weigh *NA- No longer applicable

16 Week Challenge Update

We are down to five weeks left, can you believe it?! There is still a close race among the top 3 people and anything can happen in 5 weeks.

A few updates: 2 participants have missed more weigh ins than allowed and as a result are no longer eligible for awards. What this means: They cannot win prizes, BUT they can still come for weigh ins, have their food journal reviewed, attend unlimited bootcamps and come to the final lifestyle workshop. Remember, this is about changing your life for good, not just about these 16 weeks so don't get discouraged, just keep taking small steps forward in the right direction.

Also, we have another person who has achieved a 4.8lb loss in one week, way to step it up this past week participant #332!! Below are the results.... it is a close race for the top 4 slots, keep up the great work!!

Week 11 Standings:

#325 (DNW)

#326 (1) 10.37%

#327 (4) 5.55%

#328 (NA)

#329 (2) 7.48%

#330 (NA)

#331 (DNW)

#332 (3) 6.90%

#333 (5) -1.39%

DNW- Did not weigh NA- No longer eligible

Midweek Motivator 3-30-11

This week's motivator comes from a daily reflection book that I turn to regularly for my own development and growth. It was so fitting for me personally, and I know many of you can relate as well. Often I find myself judging my accomplishments and challenging myself to go faster, do better and accomplish more. Sound familiar? This week's motivator helps us refocus on the direction we are moving in and the importance of being consistent and steady in our goals.

Maybe you are struggling with your fitness and exercise routine. Perhaps packing your lunch and being diligent with good nutrition choices has been more difficult lately. If you're taking on a new challenge such as a detox or weight loss competition, it can be easy to fall into this mindset of comparison, judgement and dissatisfaction...

"It doesn't matter how slowly you go- so long as you do not stop." - Confucius

In a world in which time as become the master of many, Confucius's quote offers an important and simple reminder to us. As we reach and stretch and make positive changes in our lives, we need to report to our own internal time clock. Too often, we compare our progress to others. Or we become negative coaches to ourselves, reprimanding ourselves for not doing more or accomplishing something sooner. This type of thinking usually leads to backwards movement.

Remember, we are always moving. If we aren't moving forward, then we are moving backward. But let us not make the mistake of thinking we have to leap forward every day. It is more important to be consistent in our steps, no matter how small, than to leap forward and then stop. I have never seen someone make it by lurching toward success.

Brooke Noel, Good Morning: 365 Positive Ways to Start Your Day

Weight Loss Challege Week 10 Results

Happy Friday!

Great work this week, lots of good results! There are now officially 6 weeks left of the competition, which will put us right into the start of May and warm weather season! Keep up the great work so you can look and feel your best this summer!

There has been date change for the Making Meals Work lifestyle workshop. The new date will be Monday, April 11th at 7pm. Please make a note of the date and time change. Remember these workshops are to give you the tools to continue with your healthy lifestyle changes. Please confirm you will be attending. This is a great workshop to learn how to cook more at home in less time.

Week 10 Standings:

#325 (3) 4.63%

#326 (1) 10.61%

#327 - DNW

#328 - DNW

#329 (2) 7.13%

#330- DNW

#331 (5) +1.13%

#332 (4) 3.94%

#333 (6) +1.50%

p.s. Stay tuned for the info on the Bonus Bootcamp workout in the next two weeks to make up for the cancelled classes on Thursday the 24th.

Midweek Motivator 3-23-11

"Dream as if you'll live forever. Live as if you'll die today." -James Dean.

What great words of wisdom from someone who really knew how to live for the moment, and was blessed to have done so with such premature meeting with death. Between the busy work schedule we hold, household responsibilities, and family and personal obligations; it is easy to focus on our to-do lists and tasks that need to get done tomorrow or next week.

We eat and rush from the table to the next thing. Appointments are brief so we can get to the next one on time. Worst of all, our play time is cut short because we have so many things we NEED to or SHOULD get done.

Time flies by, the weeks, days and months blend one into the next. Heck, I can't believe it is close to April already. What have I been doing for the last three months? Can you relate?

What if you took extra time to live and find joy in each moment, each day? How would your conversations be different? Would your relationships change? What would be different for you at work? Maybe you would enjoy things instead of seeing them as a chore or obligation (exercise is a perfect example!).

Starting today (actually yesterday when I wrote this) I have decided to slow down and linger just a little longer in the present. I will focus on the joy of each moment, and as our friend James Dean says, live as if today is my last. How can you find more joy in daily life and live in the present?

Weight Loss Challenge Results Week 9

Happy Friday! This week was a great rebound from last week's missed weigh ins, low numbers in bootcamps and low attendance at the Supermarket event.

It is great to have people energized and back on track. Spring is officially here and that means tank tops, shorts, skirts, bathing suits...you name it. The time is now!! You have signed up to be accountable to yourself and other members of the group. Have you stepped up to the challenge you signed up for?

We are officially OVER halfway done with the 16 week competition. Get back to food journaling, get to a workout or try a new recipe. You have 9 other people here to support you!!

Official Standings:

#325 (4) 3.33%

#326 (1) 9.80%

#327 -DNW

#328- DNW

#329 (2) 6.44%

#330- DNW

#331 (5) +0.26%

#332 (3) 6.16%

#333 (6) +1.70%


*DNW- did not weigh

Great work everyone!! What will your ranking look like next week? What is your goal?

Dedicated to your success,
Sara

Biggest Loser Week 8 Results

We are halfway through the challenge! I always see this time become a bit of a challenge for many people.... maybe you're losing momentum, feel defeated, having a hard time staying on track. Remember that losing weight and keeping fit is a lifestyle, and it takes time to develop new lifestyle habits after years of old ones.

New flash, you still have 8 weeks to rock this challenge!! Imagine what you can really do if you put your mind to it. The question is, do you really want it? Is it your top priority? If not, you may need to check in with yourself on what else is getting in the way.

Due to vacations and that nasty flu/cold bug going around, many of you missed your weigh in this week. The weigh ins are not just about the standings but a time for you to connect with me, get motivated, see your progress and feel good about what you're doing. Don't dread the scale. Be excited to see how hard you're working. If you're nervous to see your weigh in, then again I challenge you to look at your priorities right now, is your health really one of them?

Week 8 Standings:
#325 (2) 4.2%

#326 - DNW

#327 (3) 3.84%

#328- DNW

#329 (1) 6.90 %

#330 (4) 0.69%

#331- DNW

#332- DNW

#333- DNW



Remember, I am here to support you in any way you need. Reach out to me and other participants, that is why this is a group!

Dedicated to your success,
Sara

Midweek Motivator 3-10-11

The other day I was tyring to figure out whether or not to do an upcoming race... to me it felt like a "big" decision. Had I been training enough? Was I ready to spend the money to travel to the race? I put a lot of time and energy into thinking about it when I realized, it really isn't a big decision.

Often, it seems the "big decisions" require a lot of heart, soul and energy. In reality, life is made up mostly from our little decisions. These daily little decisions are what actually become our life. How do you make these daily decisions? Do you find yourself over thinking your decisions? Or do you even think about them as contributing to the reality of your life.

The decisions you make each day create your daily reality. What path are you on? Where are your decisions leading you? I challenge you think about the decisions you have made so far today...are they supporting your goals for your life and your health?

What can you do differently tonight or tomorrow to change your reality? Post a comment and let me know!!

Biggest Loser Week 7 Results

Wow, we are already 7 weeks into the challenge. Many of you have made significant changes to your lifestyle and health and it shows!! If you find yourself struggling, take a minute and ask yourself why you signed up for this challenge. The group is amazing at supporting each other so reach out for help and support. While it is technically a competition, the goal is for everyone to be successful.

Before I reveal this week's standings, I wanted to remind about a few things. Only 4 missed weigh ins are allowed so be sure you keep coming and getting on that scale, even if you don't want to!! It holds you accountable and the whole reason you're here!!!



Also, don't miss Supermarket Survival, one of the fabulous lifestyle workshops that are FREE for challenge participants. This is a great workshop with information and tools to keep supporting your quest for better eating and health. It is Tuesday, March 8th at 7:30pm. Visit sanvtium.com for more info.



Before the standings, I wanted to congratulate two participants who hold title for most weight loss in one week with 4.8 lbs. Great job # 328 & #331. Imagine if you keep that momentum up?

Additionally, Zoli Hercik is February's Loser of the Month. Zoli has been active on the blog, facebook pages and encouraging his fellow participants. Thanks Zoli for your energy! You can pick up your Whole Foods gift card at your next weigh in!! Be a team player and be March's Loser of the Month!

And now what you all have been waiting for....



Participant (Rank) % Loss

• # 325 (DNW)


• # 326 (1) 8.65%

• # 327 (DNW)


• #328 (4) 0.66%


• # 329 (DNW)


• # 330 (5) +.40%


• # 331 (3) 2.65%


• #332 (2) 6.65%


• # 333 (DNW)

Midweek Motivator 3-3-2011

Today I found myself wanting comfort all day. I wanted to be in my pjs, warm and cozy on the couch and drink hot tea. Could be a bit of the weather or that Day 3 of my detox is starting to have a few effects on me. Either way, it was hard to get up, workout and charge ahead today. Ever feel like that??

How do you provide comfort for yourself when you feel that way? While a day on the couch in our pjs seems nice, the reality is that we still have to take on the day ahead. I often find that people crave warm foods, foods from their childhood, or "bad" foods that give us a sense of comfort...the feeling that everything is going to be okay.

While those foods may seem like they make us feel better for a short time, in reality they will often make you feel more tired, lethargic and unmotivated. So how do we comfort ourselves without going for the mac n' cheese or hot cocoa?

Maybe its a cup of herbal tea or a 10 minute meditation in your car before going into a meeting or appointment. It could be watching a movie with a loved one or friend, taking a bath or reading a good book. There are so many ways to find comfort from things other than food.

That being said, on days like today, warm soups and stews are very comforting and satisfying. Here is one of my favorites! It is a high fiber, heart healthy soup packed with flavor. Try it and see if it gives you that warm soothing feeling you're looking for.

Garlic and Kale Soup
Serves 6

1/2 cup wheat berries (soaked overnight)
2 Tbs. olive oil
1 cup shitake mushrooms, stemmed and thinly sliced
10 cloves garlic, peeled and thinly sliced
1/4 cup brown rice vinegar
4 cups low-sodium vegetable broth
1 bunch kale, stemmed and coarsely chopped

Directions:

1. Soak wheat berries in a large bowl of cold water overnight
2. Heat oli in 2 qt saucepan over medium heat. Add mushrooms, and season with salt and pepper. Saute mushrooms about 10 minutes, or until beginning to brown. Add garlic, and saute 2 mintues or more. Stir in vinegar; simmer until vinegar is almost evaporated, stirring to scrape off brown bits from pan.
3. Drain wheat berries, and add to mushroom mixture with vegetable broth and 1 cup water. Bring to a boil, then reduce heat to medium-low and simmer 20 minutes. Add kale, and cook 10-20 minutes until kale is tender.

per 1 cup: 138 cals, 4 g prot, 5g fat, 20g carbr

Biggest Loser Week 6 Standings

Happy Friday! Hope everyone is staying warm in this cold and wet weather! Bootcamp is still on for Saturday so hope to see you out there!!


Below are updated standings as of Week 6. Remember there are 10 weeks left, this isn't a sprint, but a marathon. Lots of time left to keep working towards your goals and that healthy lifestyle you imagine for yourself.

Participant (Rank) % loss

#325 (4) 4.34%

#326 (1) 8.08%

#327 (NA)

#328 (5) 1.07%

#329 (2) 5.52%

#330 (NA)

#331 (6) 1.06%

#332 (3) 5.42%

#333 (NA)

Keep up the great work!!

Midweek Motivator 2-24-2011

Good afternoon! For many of you this was a short week and I hope you enjoyed your Monday holiday! I was a bit bummed that I didn't take the day off and was feeling sorry for myself but then realized how much I love what I do and how rewarding it is help those achieve their goals for their health and life.

What do you love about what you do? An unsatisfying job can create many challenges for us, especially around our diet. Have you ever opened a bag of chips, gotten a coffee or a sweet snack because you're bored at work? Or maybe you're avoiding a project, email, or someother task? Enjoying our work is more important than we think.

So if you're hooting and hollering that you had a day off of work this week, that is all well and good as you undoubtedly deserve it, but I challenge you to think about how you love what you do. If you're not coming up with anything, then make a list of what you're good at and you do well. While we may not all have our dream job, finding satisfaction in what we spend 8-10 hours a day doing is important for our health.

Enjoy the short week but next week start the week with a different approach in regards to your career or job. It can boot your confidence, increase your energy and reduce snacking and craving if you're more engaged in your work.

Week 5 Biggest Loser Standings

Congrats on another great week and thanks to all those who attended the Sugar Shock workshop on Thursday. Updated standings are below. Remember we still have 10 weeks to go, lots of time to keep charging ahead and getting results!!

Participant, Rank , total % Loss)

# 325 (4) 3.47%
# 326 (1) 7.59%
# 327 (6) 2.24%
# 328 (7) +0.91%
# 329 (2) 5.87%
# 330 NA NA
# 331 (5) 2.38%
# 332 (3) 5.05%
# 333 NA NA


Keep up the great work!

Midweek Motivator 2-16-2011

We are seven weeks into the New Year and this can be a tough stretch for people to stay motivated. Starting the year off energized and ready to tackle our weight loss, fitness and health goals is easy, but around this time every year I see people start to struggle a bit. Sound Familiar?



Let me guess... You started out in January eating well, getting more sleep, sticking with your exercise routine, but now it seems like your inner flame is burning out and you're loosing your momentum.



Guess what?! That means it is time to step it up and CHANGE YOUR ROUTINE!! Don't let it fizzle out, recommit and refocus. Here are some suggestions on how you can do something different and change things up:

• I will strength train one extra time per week
• I will take pictures of my meals for ___ day(s)
• I will take the furthest parking space
• I will refrain from eating my food directly out of its packaging
• I will go to bed 30 minutes earlier
• I will drink ___ extra glass(es) of water per day
• I will go for a walk or exercise when I feel like stress eating

Now that you've seen some ideas, I want you to pick one that you're most drawn to (it doesn't have to be on this list). Got it? Good. Now email your closest friend and TELL THEM WHAT YOU'RE UP TO!! If you verbalize you intention to someone else, you are much more likely to follow through.


What are you changing up this week? Would love to see some comments on this!

Dedicated to your success,

Sara

Biggest Loser Week 4 Standings

Happy Friday! We are officially one month into the Biggest Loser Challenge! Congrats to everyone's hard work over this last week. It has been great to see the progress you are making individually and collectively as a group.

There are still 12 weeks to go so lots of time to continue making great lifestyle changes and creating a happier and healthier you!! Check out the standings below. I have switched up the format a bit and will be using this format moving forward.

Participant: (Rank)

325 (4)

326 (1)

327 (5)

328 --

329 (3)

330 (7)

331 (6)

332 (2)

333 (8)

Reminder: Sugar Shock workshop on Thursday, Feb. 17th at 7:30pm.

Midweek Motivator 2-10-2011

Okay so this week hasn't quite gone as planned. You might say it was the week of "Plan B". Ever have those days? Or weeks? Or hey, it may feel like a "Plan B" month! After my computer stopped playing nice and had to be taken in on Tuesday, I felt so out of sorts. Unable to stick to my normal routine, let alone get the work done I needed to. Then, what do you know, my car battery decided it was calling it quits. Enter another detour to Plan B.

So what do we do when we feel thrown off track? Some of you may feel this way in your life, your fitness goals, professional work, proper nutrition.... How do we not only dive head first into Plan B, but how do we get back on track with as much momentum as we had previously?

My first suggestion it to feel the frustration or anger, and then let it go. Remember last week's motivator, we can't put energy to things we can't control. So feel the feelings, and then move on. There is a reason this could be happening. A wise person told me to ask myself the following question when I get thrown a curve ball, "How is what's happening right now actually perfect?" You may be surprised at the answer you come up with.

Then put the feelings aside and refocus on your goal. If you've fallen off your exercise routine because your child has been sick, create the time to put those workouts right back on your calendar once he/she is better. Maybe a deadline at work has you getting take out a few too many times for your liking. Use the upcoming weekend to plan out a few meals for the week and actually make them! Put them in your fridge/freezer and they will be ready when you need them.

It all comes down to planning. Whether it is Plan A or Plan B, the key is to remind yourself of your focus and goals and reroute yourself back to success. Now it is your turn....how do you redirect yourself when you feel thrown off? What can you share to help others refocus and get back into the groove?

Dedicated to your success,
Sara

Week 3 Weigh In Results & Congrats to the "Loser of the Month"

Happy Friday! Congrats to the group on continuing to get great workouts ins and shedding some pounds. Many of you are trying new foods and feeling better in your bodies! Imagine what you will feel like in 13 more weeks!



I want to congratulate Karmen Reed as the "Loser of the Month". She has been very supportive to the group, posting on the facebook fan page and encouraging every one's success by sharing ideas, recipes and good energy. Karmen will receive a $20 gift card to Whole Foods!! Remember to post comments on the blog, encourage others, stay positive and attend all the events to be February's Loser of the month!!



Here are this week's standings.

1. #326 (5.88%)
2. #332 (4.43%)
3. #329 (4.26%)

4. #331 (3.24%)
5. #325 (3.18%)
6. #327 (2.56%)
7. #328 (0.58%)
8. #330 (0.30%)
9. #333 (0.00%)

Remember we have 13 more weeks to go. There will be weeks that are better than others but the important thing is that you are changing your lifestyle for good. Stay focused and remind yourself why you signed up for this. The time is now to put yourself first!!

Dedicated to your success,
Sara

Midweek Motivator 2-2-2011

Good morning! I hope your week is off to a great start and you are starting a new month off on the right foot by charging ahead towards your health and fitness goals.

I was feeling a bit overwhelmed the other day, seeing that January had already come and gone, and was getting anxious about the things I hadn't accomplished last month that I wanted to. My to-do list was a bit daunting and I was having a hard time getting anything done. Ever felt this way?!

Then I remembered what Lily Tomlin says (who is always a source for some comic relief but also words of wisdom): "For fast-acting relief, try slowing down." Hmmm. Such an interesting concept and idea in this fast paced world we live in.

Medical research has shown that as much as 90 percent of illness and disease is in some way stress-related. While we aren't in control of all the events that happen in our lives, we do control how we respond and react to them.

So instead of continuing on my path of anxiety and screaming about how I will never get it all done, I got up and went for a 25 minute jog around the block. (Of course a 15 minute walk works too for those of you who are thinking about how much you despise running!).

Some of my other favorite strategies:

• Spend time with people who make you laugh



• Visualize yourself having a positive reaction to something that creates anger, irritation or frustration



• Learn to accept things you can't change and move forward



• Get some extra sleep at night



• And my favorite...learn to say NO!!

Remember can only focus on things that are in your control and make the best of them. There is no use wasting your energy on the other stuff.

What type of stress coping stragies work for you?

Biggest Loser Week 2 Results

Happy Friday!

It was a very successful week with a good turnout at the Eating for Energy workshop Tuesday night and a total of 42.28 of pounds dropped among the group since the starting weigh-ins! Keep up the great work everyone! Check out the standings below (% loss is total loss since starting weight in). AND... set your alarm to get up and come out tomorrow morning at 8:30am to Prospect HS for a great workout!!!

1. #326 (4.24% loss)
2. #332 (3.69% loss)
3. #331 (3.31% loss)
4. #325 (2.46% loss)
5. #327 (1.92% loss)
6. #329 (1.73% loss)
7. #330 (1.19% loss)
8. #328 (1.07% loss)
9. #333 (0.21% loss)


Remember you have 14 more weeks to go, so get your routine set, stick with that food journaling and get your workouts in!!

Dedicated to your success,
Sara

Midweek Motivator 1-26-11

Good morning! Happy Wednesday! Believe it or not, its the last week of January already! Do me a favor, think back to those resolutions you set for your health and fitness almost a month ago....how are they going?


Maybe you have been drinking more water, have been packing your lunch and bringing it work for frequently, or maybe you've been more consistent with your exercise routine. Sometimes we set our expectations so high that we overlook the small changes we've made and what huge accomplishments we've actually had. So take a moment to list all the changes you've been making...large or small. What are you proud of?



"We tend to forget that happiness doesn't come as a result of getting something we don't have, but rather recognizing and appreciating what we do have." -Frederick Keonig



Appreciating ourselves is something many of us are not always good at; it can even feel awkward for some. Our society teaches us to look for outside approval or validation from others, starting with our parents when we are young. In reality, our own opinion of ourselves is the most important. So start appreciating yourself and the changes you're making towards improving your health, you're doing a fabulous job!!



Dedicated to your success,

Sara

Biggest Loser Challenge Week 1

Happy Friday! We are officially done with the first week of the SanVitum Health Biggest Loser Challenge and there have been some great results!

Our kickoff meeting on the 10th was very successful and there have been many new faces at bootcamp classes as over the last two weeks. It is energizing to see people excited about improving their health and lifestyle.

Check out the current standings as of 1/21/2011 (listed by participant number):

1. #326

2. #332

3. #331

4. #333

5. #325

6. #329

7. #328

8. #330

9. #327

Great job to everyone, keep up the hard work and remember you can support eachother, just because it is a competition doesn't mean you aren't a team.

Dedicated to your success,
Sara

Midweek Motivator 1-18-11

Happy Wednesday! For many of you this may be a short week and the time is flying by! Regardless of if you had a three day weekend this past weekend or if you're on a full week, my question to you is this: Are you just getting by and going through the motions? Or are you taking control and enjoying each day?

Nana Messler said, "Your life is what you make it." So what are you doing with yours? Starting each day and going through our routine eaget to get through another day doesn't allow us to fully experience the amazing life we actually have.

I have clients tell me often about people who they know who "have it all" or have "everything going for them." My response to that is that you dictate what your own reality is. The life you're living; you're creating. If you're unhappy or just going through the motions, you have the power to make change.

How will you make change today? Is there something at work you always gripe about? An issue with a significant other or friend that is hanging over your head unresolved? Perhaps you're tired midweek and are having a hard time finding the motivation to get some exercise is today.
Whatever it is, take control! Make it happen. You will be one step closer to creating the life you want for yourself.

Dedicated to your success,
Sara

Midweek Motivator- 1-12-2011

"People are about as happy as they make their minds up to be."

- Abraham Lincoln

Of course honest Abe always has some good advice for us, but I really enjoy this one in particular. Especially on a cold, rainy Wednesday morning when staying in bed sounds so much better than jumping out of bed and eagerly starting my day. No offense to my early morning clients :)

It is amazing to think about the power we have within ourselves and how what we think creates the reality we live. If we think we are getting sick, we start feeling symptoms. If we say we are tired, our energy drops. If we think its going to be a stressful day....yep, you guessed it... we feel stressed.

A friend once told me that we can chose if we want to believe our own thoughts. At first I wasn't quite buying it, but sure enough, the more I thought about it, the more I realized we do control our own thoughts, and the outcome that results.

So what will your day be like today? Positive? Exciting? Will you close a new business deal, have a great workout or cook a delicious healthy meal? Today, choose to be happy, choose to be successful and chances are....you will be.

Your Road to Success in 2011

It's official! SanVitum Health's 2nd Biggest Loser Weight Loss Challenge is underway! What an exciting time to start working towards amazing health and fitness goals in 2011.

Even if you're not doing the program, it is still a good time to evaluate what you're working towards this year. What will you accomplish in 2011? How will you set out for success? Setting goals in January is the easy part, its following through in making them a reality that can be the challenge.

Sean Connery once said in the classic movie, The Untouchables: "And what are you prepared to do?"

What ARE you prepared to do this year to make your goals a reality? Spend some time today reflecting on where you will be one year from now. Journal about the actions you are committed to and willing to take in order to step forward to achieving success this year.

Your dreams are waiting, are you ready to stop chasing them and actually catch them?