You can’t turn on the TV, drive down the road or go to a party without being confronted with America’s hottest obsession: weight. Diets are a billion-dollar industry; companies spend millions and millions luring you to try the latest diet (low carb, high protein, low fat, no fat, you name it) with promises that this will (finally!) be the solution—your shortcut to a thinner body. Advertising efforts also deeply affect our children, who develop distorted body images and are often on diets as early as nine or 10 years of age.
Our culture touts diet pills, celebrity workouts, convenience foods and trendy diets to help us achieve our desired weight, but these quick-fix solutions have backfired. America’s populace has reached its highest weight in history. About half of Americans are overweight; one-third are obese. Diets steer us away from our common sense and dip deeply into our pocketbooks while eliciting few, if any, lasting results. Why?
Tuesday, October 26, 2010
Let Exercise Be Thy Medicine: Circuit Training
My true love is Pilates. However, when I am not doing pilates I do circuit training! As a recovering chronic cardio addict (I used to train for marathons!), Pilates and circuit training are now my favorite forms of exercise because both types of workout are time efficient and I see way more improvement in how my body looks and feels in a shorter amount of time per week than I ever did with continuous cardio or straight set training with weights. Are you working out for hours on the treadmill but not seeing as much change as you would like in your body? Have you hit a plateau in weight loss or stopped seeing improvements in your race times or strength? Come try circuit training and Pilates with me!
Circuit training uses a combination of aerobic and strength training to effectively burn tons of calories, strengthen the major muscle groups as well as the stabilization muscles, and improves functioning of the heart and lungs within a shorter period of time than a typical cardio workout. So you don't have to waste hours at the gym! Plus the variety and quick changing movements make it more fun than continuous cardio or straight set training with weights so you are more likely to stick with it! The greatest thing is that you can do circuit training indoors or outdoors, in a group or by yourself, with equipment (bands, weights, balls, bosu's, jump ropes, etc) or with just the weight of your own body. So you can fit in a quick effective workout wherever, whenever! You can even set up a fun circuit training game including relay races and other competitions so you can exercise with your kids and family!
Circuit training combines 4-10 exercises that are completed one right after the other, with little or no rest in between. Perform each exercise for a specified time (like 1 minute), rest for no more than 30 seconds before moving on to the next exercise. Completion of all the exercises is considered one circuit. The total number of circuits you complete is up to you. For beginners, start with 30 seconds per exercise and increase the time as you get stronger. Another way to progress is to shorten your rest in between exercises and circuits.
Of course it is important to have good form in each exercise and someone to help push you with new exercises and challenges which is why it is always a great idea to have some of your workouts be with a personal trainer. Just like in Pilates, it is very important to have good form in order to get the benefit of the exercise and prevent injury. Whether you are located in the Moscow/Pullman area or not, please contact me to schedule a free consultation to discuss your fitness and nutrition goals so I can help set up some great circuit routines and nutrition plans with you!
If you want a fun, time-effective way to lose weight, break through plateaus, gain strength, and improve overall cardiovascular health, try this no-equipment-needed circuit training workout and schedule a free consultation with me so I can design more circuit workouts for you! This circuit takes about 10 minutes. You can do it once, twice, three times in a row, use it as a break in your workday and do it every few hours, or do it alternating with aerobic exercise like running, walking, or biking. When I am doing lots of computer work during the day, I set my alarm for every two hours to do a 10 minute circuit...it helps with my energy and concentration and keeps me fit even when I am busy!
Click "read more" to see the circuit workout.....
Circuit training uses a combination of aerobic and strength training to effectively burn tons of calories, strengthen the major muscle groups as well as the stabilization muscles, and improves functioning of the heart and lungs within a shorter period of time than a typical cardio workout. So you don't have to waste hours at the gym! Plus the variety and quick changing movements make it more fun than continuous cardio or straight set training with weights so you are more likely to stick with it! The greatest thing is that you can do circuit training indoors or outdoors, in a group or by yourself, with equipment (bands, weights, balls, bosu's, jump ropes, etc) or with just the weight of your own body. So you can fit in a quick effective workout wherever, whenever! You can even set up a fun circuit training game including relay races and other competitions so you can exercise with your kids and family!
Circuit training combines 4-10 exercises that are completed one right after the other, with little or no rest in between. Perform each exercise for a specified time (like 1 minute), rest for no more than 30 seconds before moving on to the next exercise. Completion of all the exercises is considered one circuit. The total number of circuits you complete is up to you. For beginners, start with 30 seconds per exercise and increase the time as you get stronger. Another way to progress is to shorten your rest in between exercises and circuits.
Of course it is important to have good form in each exercise and someone to help push you with new exercises and challenges which is why it is always a great idea to have some of your workouts be with a personal trainer. Just like in Pilates, it is very important to have good form in order to get the benefit of the exercise and prevent injury. Whether you are located in the Moscow/Pullman area or not, please contact me to schedule a free consultation to discuss your fitness and nutrition goals so I can help set up some great circuit routines and nutrition plans with you!
If you want a fun, time-effective way to lose weight, break through plateaus, gain strength, and improve overall cardiovascular health, try this no-equipment-needed circuit training workout and schedule a free consultation with me so I can design more circuit workouts for you! This circuit takes about 10 minutes. You can do it once, twice, three times in a row, use it as a break in your workday and do it every few hours, or do it alternating with aerobic exercise like running, walking, or biking. When I am doing lots of computer work during the day, I set my alarm for every two hours to do a 10 minute circuit...it helps with my energy and concentration and keeps me fit even when I am busy!
Click "read more" to see the circuit workout.....
Let Food Be Thy Medicine: Leafy Greens!!!
Your Goal this Week: Eat Greens for Breakfast, Lunch, and Dinner
Green vegetables are the foods most missing in modern diets. Learning to cook and eat greens is essential to creating health. When you nourish yourself with greens, you will naturally crowd out the foods that make you sick. Greens help build your internal rain forest and strengthen the blood and respiratory systems. Green is associated with spring, the time of renewal, refreshment and vital energy. In Asian medicine, green is related to the liver, emotional stability and creativity.
Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K. They are crammed with fiber, folic acid, chlorophyll and many other micronutrients and phyto-chemicals. Whenever possible, choose organic. But eating non-organic greens is much better than not eating any greens at all!
Some of the benefits from eating dark leafy greens are:
Blood purification
Blood purification
Cancer prevention
Improved circulation
Strengthened immune system
Promotion of healthy intestinal flora
Promotion of subtle, light and flexible energy
Lifted spirit and elimination of depression
Improved liver, gall bladder and kidney function
Cleared congestion, especially in lungs by reducing mucus
Improved circulation
Strengthened immune system
Promotion of healthy intestinal flora
Promotion of subtle, light and flexible energy
Lifted spirit and elimination of depression
Improved liver, gall bladder and kidney function
Cleared congestion, especially in lungs by reducing mucus
Click "read more" below to get recipes for eating greens for breakfast, lunch, and dinner!
Tuesday, October 19, 2010
Pilates in Moscow
Sprout Wellbeing will be teaching the Tuesday/Thursday pilates mat classes at Moscow Mountain Physical Therapy starting in November. Moscow Mountain Physical Therapy offers several other classes including both mat and reformer pilates classes! Contact them for details.
Class Schedule (Moscow Mountain Physical Therapy): Tues/Thurs 5:15-6:15pm
First class Tuesday Nov 2nd
Cost TBD
(Is this a bad time for you? Email me at sproutwellbeing@gmail.com to let me know what time works better!)
Class Schedule (Moscow Mountain Physical Therapy): Tues/Thurs 5:15-6:15pm
First class Tuesday Nov 2nd
Cost TBD
(Is this a bad time for you? Email me at sproutwellbeing@gmail.com to let me know what time works better!)
Pilates in Pullman
Are you ready to transform your life, your body, your energy levels, and the health of you and your family? Sprout Wellbeing is excited to be teaming up with Anytime Fitness to offer a complete life and health transformation package including pilates classes, personal training, and holistic health and nutrition coaching programs! Email sproutwellbeing@gmail.com today to set up a free health consultation to learn more about how this holistic approach will support you in addressing all the barriers keeping you from your version of an ideal healthy lifestyle.
The first Pilates class at Anytime Fitness is Monday Nov 1st 5:15 – 6:15pm.
Both members and Non-members of Anytime Fitness are welcome.
Come learn more about this amazing exercise that will transform how your body looks and feels whether you are a beginner exerciser, someone recovering from an injury, or a hardcore exerciser looking to challenge yourself, improve your race times, or really see changes in how your body looks!
Schedule will be modified in the next few weeks based on interest and your time/day requests! Whether or not you can make it to the first class on Monday Nov 1st, if you are interested in Pilates please contact Tessa Graham at sproutwellbeing@gmail.com or 510-501-2618. Let her know if you will be attending classes and/or what days and times work for your schedule. We would like to add 1 - 2 more class times/days to the schedule including possibly a Saturday morning class.
I am also available for private personal training or private pilates training.
The first Pilates class at Anytime Fitness is Monday Nov 1st 5:15 – 6:15pm.
Both members and Non-members of Anytime Fitness are welcome.
Come learn more about this amazing exercise that will transform how your body looks and feels whether you are a beginner exerciser, someone recovering from an injury, or a hardcore exerciser looking to challenge yourself, improve your race times, or really see changes in how your body looks!
Schedule will be modified in the next few weeks based on interest and your time/day requests! Whether or not you can make it to the first class on Monday Nov 1st, if you are interested in Pilates please contact Tessa Graham at sproutwellbeing@gmail.com or 510-501-2618. Let her know if you will be attending classes and/or what days and times work for your schedule. We would like to add 1 - 2 more class times/days to the schedule including possibly a Saturday morning class.
I am also available for private personal training or private pilates training.
Thursday, September 9, 2010
Tuesday, September 7, 2010
Newsletter Sept 2010: Introduction Letter
How Sprout Wellbeing is Sprouting!
To my Community -Welcome to the first newsletter of Sprout Wellbeing! I hope you will find that this newsletter provides you with useful information in your quest for finding balance and wellbeing in your life. Every month this newsletter will be your source for new recipes, workouts, stress tips, calender of upcoming events, opportunities to meet other health conscious people and give back to your community, and interesting health related articles and recommendations for healthy living.
Click below for this month's announcements and then click on "Newsletter: Sept 2010" on left of this page to read all the September newsletter articles. Want to receive newsletter's by email? Sign up at sproutwellbeing.org
Click below for this month's announcements and then click on "Newsletter: Sept 2010" on left of this page to read all the September newsletter articles. Want to receive newsletter's by email? Sign up at sproutwellbeing.org
Newsletter Sept 2010: Free Health Consultations and Prizes!!!
Are you wanting to make a change in your life? Want to feel better in your body? Looking for ways to improve the health of you and your family? Come have a free health consultation with a trained holistic health coach! Click below to learn more.....
Newsletter Sept 2010 - FAQ's about Sprout Wellbeing
What will I do at a health consultation? What is health coaching?
Will you tell me to eat weird food and deny myself? What is Pilates? What is boot camp in the park?
What will I do at a health consultation?
The free initial health consultation will be an hour long session in which we discuss your health goals and how Sprout Wellbeing health coaching and other programs can support you in reaching these goals. I ask that anyone participating in any of my programs attend a initial health consultation since it allows me to get to know you, your body, your health issues, and your health goals. There will be a health questionnaire to fill out before the session and we will review this questionnaire and any other topics you would like to discuss in our consultation session.
What is Health Coaching?
Health Coaching is a unique, exciting innovation in health and nutrition. As a Holistic Health Coach, I have studied all the major dietary theories and will help you and your family discover what approach works best for you at this point in your life.
No one diet or lifestyle works for everyone. In addition to being a Certified Holistic Health Coach, I am also a Certified Personal Trainer and Pilates instructor. Therefore, I have a diverse tool kit to help guide you and your family in finding the food and lifestyle choices that best support you. I will help you to make gradual, lifelong changes that enable you to reach your current and future health goals.
Do you want to:
- Lose weight?
- Eat healthier to prevent disease?
- Finally take the time to prioritize self-care?
- Explore possible lifestyle alternatives to prescription drugs?
- Learn to cook healthy (and yummy!) food for you and your family?
- Get your family eating healthy and being active to get your kids started on a healthy future?
- Feel energetic and positive about your life?
- Explore how diet and exercise can improve your physical and mental health symptoms and/or energy levels?
It is my belief that no one should be hurting or tired on a regular basis. We may get used to our headaches, indigestion, aching bodies, low energy in the afternoons, bad moods, anxiety, and sleepless nights, but these are all signs your body is out of balance and these imbalances can be improved through changes in diet, exercise, and stress levels. I want to support you in understanding your body and making changes that make you feel good for the rest of your life!
Will you tell me to eat weird food and deny myself?
You may explore foods that are new to you but the goal of Sprout Wellbeing coaching and cooking classes is to explore what works for you in your life without depriving you or isolating you from your friends because you are the weird "health nut". We hope to build a community around healthy living so that when we embark on our healthy living quest we are brought closer to our community rather isolated from our friends and family.
A different approach
I practice a holistic approach to health and wellness, which means that I look at how all areas of your life are connected. Does stress at your job or in your relationship cause you to overeat? Does lack of sleep or low energy prevent you from exercising? As we work together, we look at how all parts of your life affect your health as a whole.
A health coach (or health counselor) is a wellness guide and supportive mentor. Together, we’ll work to achieve your goals in areas such as weight management, food cravings, sleep and energy. Through working with me, you’ll develop a deeper understanding of the foods and lifestyle choices that work best for you and implement lasting changes that will improve your energy, balance and health.
Bio-individuality
The concept of bio-individuality is that each person has her or his own food and lifestyle needs. So, when the experts say, “dairy is good for you” or “fat is unhealthy,” it doesn’t apply to everyone. One person’s food is another person’s poison, and that’s why fad diets tend to fail in the long run. Working on the principle of bio-individuality, I’ll support you in making positive changes that are based on your unique needs, lifestyle, personal preferences, and background. Instead of prescribing one fix for all people, I use a personalized, holistic approach that is based on your needs.
Everything is food
We are not only fed by food but by other factors in our lives. Healthy relationships, a fulfilling career, regular physical activity and a spiritual practice are essential forms of nourishment. When these “primary foods” are balanced, what you eat becomes secondary.
Integrative Nutrition Pyramid
The Integrative Nutrition food pyramid focuses on nourishing food and lifestyle choices. Our wellness pyramid emphasizes the importance of high quality vegetables, fruits, complex carbohydrates, proteins, healthy fats and water. To complete the picture, the pyramid is surrounded with lifestyle factors that create optimal heath: relationship, career, physical activity and spirituality.
What is Pilates?
Click here for more about the amazing benefits of pilates
Click here for the Pilates class schedule in Pullman
Click here for the Pilates class schedule in Moscow
What is boot camp in the park?
I have invited our community to try out free boot camp workouts in the park during the first 2 weeks of September. This is to judge interest in these types of classes so I know if I should find an indoor location to hold classes when it gets colds. So come show your support if you would like these classes to be available in the future!
Tired of lifting weights? Looking for a fun, social way to get a challenging workout? Want to get your resistance training and aerobic workouts done at the same time? Sign up for Boot Camp in the Park provided by Sprout Wellbeing, LLC.
Where: Sunnyside Park, Pullman
When: Thursdays 9/9 and 9/16 from 5:30-6:30 PM, (note time change from previous flyers!!)
Sundays 9/5 and 9/12 6:15-7:00 pm (note time change from previous flyers!!)
Please make sure to RSVP at www.sproutwellbeing.org or call 510-501-2618. Class times may change depending on RSVP's. Are their class times that would work better for you? Let me know! Do you live in Moscow and would like classes in moscow? Let me know!
If you have other questions not included in the FAQs, please contact me at sproutwellbeing@gmail.com
Let Thy Food be Thy Medicine: Quinoa Black Bean Cilantro Lime Salad
I am always amazed when I look at the health benefits of the ingredients in my food. Real wholesome food can protect against and even reverse some of the most common and life devastating (not to mention expensive) diseases in our country such as diabetes, heart disease, and cancer. Food really is medicine!!
Newsletter Sept 2010: Get to Know Pilates....It Will Change Your Body and Your Life
What is Pilates?
Pilates is a system of sequential and precisely performed core movements, each designed to stretch and strengthen the muscles, open the joints and release tension. Pilates offers a low impact overall fitness program that builds a sleek, slim body, and is especially good for developing a strong, flat abdomen.
Newletter Sept 2010: Water. It Does a Body Good.
Most of us are aware of the importance of drinking enough water. Getting our daily dose of water helps our organs perform their functions, keeps our skin clear and hydrated, and allows physical action in our bodies to flow smoothly. Even with this knowledge, it can still be challenging to drink all the water our bodies deserve daily. Those who are not drinking enough may experience poor digestion, sluggish thinking, skin breakouts, headaches, bad breath and general fatigue.
Here are 6 tips for staying hydrated:
Here are 6 tips for staying hydrated:
Newsletter Sept 2010: Deconstructing Cravings
The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.
The important thing is to understand why you crave what you crave......
Newsletter Sept 2010: What's More Important than Veggies? An Introduction to Primary Food
Everything is food. We are not only fed by food but by other factors in our lives. Healthy relationships, a fulfilling career, regular physical activity and a spiritual practice are essential forms of nourishment. When these "primary foods" are balanced, what you eat becomes secondary.
Primary food is central to my health coaching strategy since many of our health problems and issues related to food are caused or aggravated by unbalanced "primary food". In my health coaching programs primary food areas will be explored and prioritized so that you can successfully reach your health goals. Since primary food is so important, this column of the newsletter will be dedicated to topics related to primary food. So check it out in next month's newsletter!
Primary food is central to my health coaching strategy since many of our health problems and issues related to food are caused or aggravated by unbalanced "primary food". In my health coaching programs primary food areas will be explored and prioritized so that you can successfully reach your health goals. Since primary food is so important, this column of the newsletter will be dedicated to topics related to primary food. So check it out in next month's newsletter!
Newsletter Sept 2010: Sprout Your Community - Tips to Give Back and Live Sustainably
Our planet has been getting roughed up recently with the big oil spill in the gulf of Mexico. Give Earth a break and shop local!
The advantages are many.....
The advantages are many.....
Newsletter Sept 2010: Master Ian's "Stress Less" Tip
Stress. Ugh. We all experience it.
We have an argument with a loved one, are having financial problems, or simply working our 40 hours per week while keeping the family going. Stuck in the same patterns- the mind racing at night full of worry, the body tense with discomfort and headaches, and the spirit feeling defeated and uninspired. What do we do? What do we do!?
Newsletter Sept 2010: Sprouting from a Distance: How long distance, traveling, or super busy folks can participate in Sprout Wellbeing
Are you just so sad that you don't live in the Palouse so you can't be a part of the Sprout Wellbeing community? Well don't worry, you can still SPROUT with us in many ways through:
Friday, September 3, 2010
Dinner Recipe: 5 Minute Fish
No longer be afraid of cooking fish- it is easy, delicious and nutritious!
Healthy Dessert/Snack Recipe: Boondoggle Bars - The Deceptively Healthy Cookie
Boondoggle Bars - The Deceptively Healthy Cookie
The data is in, people like boondoggle bars (even though there is nothing bad for you in them)! In fact, so many people requested this recipe at the lentil festival that we had to put it on our blog! These are a mix between a cookie and a health bar, but even kids like them! Feel free to add variety with different flours, nuts, and sources of moisture such as apple sauce, yogurt, bananas....really all you need is too have the right wet ingredients to dry ingredients ratio to make a cookie dough consistency. So if you are eating no dairy, feel free to substitute other wet ingredients for the yogurt and egg. See below for ideas. Have fun experimenting to make your own favorite variety of Boondoggle bar....share your creations on the blog!
The data is in, people like boondoggle bars (even though there is nothing bad for you in them)! In fact, so many people requested this recipe at the lentil festival that we had to put it on our blog! These are a mix between a cookie and a health bar, but even kids like them! Feel free to add variety with different flours, nuts, and sources of moisture such as apple sauce, yogurt, bananas....really all you need is too have the right wet ingredients to dry ingredients ratio to make a cookie dough consistency. So if you are eating no dairy, feel free to substitute other wet ingredients for the yogurt and egg. See below for ideas. Have fun experimenting to make your own favorite variety of Boondoggle bar....share your creations on the blog!
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