Meet your Rogue Valley Fitness Instructor: Stacy Fields

Stacy was part of the group who hated to work out, but loved to dance!  We all know one or two, and inadvertently they are often fitter than we are!  I say hated… because Stacy loyally humored a friend who signed up for Boot Camp at the Medford Y and gave it a try.  She LOVED it, and is now the instructor!   The environment she builds during her class is meant to be light, positive and sometimes even funny!  But don’t let that fool you into thinking you might not get the hard work out you wanted!   Click Boot Camp to get a snapshot of that class!
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Her Personal Plan
She got hooked-on working out from the feeling of strength and power she feels after pushing thru the temporary pain.  Her mind feels stronger, even though her body is tired. She tailor’s her class to ensure the mind is stimulated, with a fresh challenge and new routine.  Keeping it unpredictable keeps the mind engaged!
The 3 steps she uses to keep her physical goals front-and-center, everyday, amidst a busy and full life are:
  • Tracking meals. She uses the Weight Watcher’s app.  No affiliation.  She just likes it.
  • Avoiding extremes.  She keeps it simple.  Ruling certain foods out completely, or keeping an intense schedule often leads to burn out, and falling off the wagon.
  • Plan ahead.  Schedule it on the calendar.  Set your clothes out the night before.  Make it a non-negotiable appointment!
Keeping it in the Family
  As a wife and mom of two boys, Stacy shared her strategies for encouraging her children to create healthy habits of their own.
  • Make a game out of it, like a month-long, mini-challenge her 9 year old did after his birthday.  9 squats everyday with his younger brother on his back!  Impressive!
  • It’s a requirement to participate in something physical!
  • They can choose what they do.  But once they start, she asks them to finish it.  No need to sign up again if it wasn’t their cup of tea!
  • Her oldest serves his own plate and packs his own lunch.  He knows to include on thing from each food group: a protein, a carb, a fruit and a vegetable.
  • Stacy has found fun ways to encourage her youngest, who experiences autism, to open up to new foods.  First by simply being around something new, like handing him a zip-lock bag with spaghetti in it to play with, or asking him to serve her a plate with a new food on it.
What you can do today
When asked what 3 things she would recommend everyone to start doing to see a significant difference in their energy level, she said:
  1. Find something you like to do.  If you like pets, walk a dog.  Dance, sports, ect….
  2. Do it everyday.  Moving daily is essential!
  3. Prioritize it! Put it in the schedule and make it non-negotiable.  Set your clothes out.
When and Where
Boot Camp is Monday, Wednesday, and Fridays, at 8:30-9:30 am in the gymnasium of the Medford YMCA.

Meet a RV Personal Trainer: Jerry De La Fuente

A personal trainer at Medford YMCA, Jerry says he has been a gym rat since Jr. high.  Wanting to participate in highly competitive school sports, Jerry used lifting to reach his goal to make the teams.  With strength comes speed, and he has encouraged his kids to use that same trick.  He developed a reputation as someone to ask questions or get help from in the gym, and was encouraged by a friend to become a trainer.  In his classes he used a nice balance of excitement to be there and focus to use the time wisely.
Jerry De La Fuente at the YMCA
You’ll see him working out with people he has built friendships with after he walked the journey with them of building confidence around the equipment and how to use them.  He recognizes the value of investing time into your physical health as it translates to just feeling good about yourself and builds your confidence.
If you are new to the gym and don’t have a support system around yourself, Jerry would encourage you to take classes.  After 5-6 classes you will begin to feel more comfortable with yourself, start talking to other people and begin to build a network of people around you to keep you motivated.
Testimonial
A client of his expressed how much she appreciated his ability to listen and tailor their time to her needs.  Instead of saying “Your just sore” he tried something new and kept on till they found something that works for what she wanted to achieve at the gym, but not feeling defeated the rest of her day.
His Game Plan
Jerry encourages people to avoid diets, stay natural (no steroids), and embrace having health goals and caring for your body as a lifestyle.  He shared a few personal tricks he uses to achieve his goals.
  • To lean down he eats as clean as possible and cuts out sugar and processed foods.
  • To maintain he follows a  3-2-1 ratio plan: carbs (3), protein (2), and fat (1), being sure to avoid saturated fats.
  • To bulk up he begins to consume more calories, along with lifting.
  • Jerry cooks most of his food, avoiding prepackaged.  He prefers grilling or baking with beef or chicken.
  • He takes advantage of Albertsons Monday $5 sale on chicken and uses that through out the week!
Personal Training and Classes
  • You can sign up for personal training sessions at the front desk of the Medford YMCA.  For the first session you will sit down to talk about your goals for 10-15 minutes before starting in the gym.
  • He holds a Power class, making use of kettle bells.  It goes on rotation for 6 weeks in the gymnasium of the Y.  Verify with him to find out the dates.
  • He teaches Beginning Tai Chi in the rock wall room Tuesdays and Thursdays, 8:45-9:30 am.
  • and Moving for Better Balance in the rock  wall room Mondays 9-10 am.

5 tools I have used to gain strength in my life

John Maxwell provided me with the best metaphor to describe my struggle about a year and a half ago!  Most problems can be solved by gaining momentum.  A train can smash through a brick wall if it is going fast enough, but if it’s engine is not even started a 4×4 wooden block could keep it in place.  I felt like my life engine was not started!  Bad habits, short attention span, and a lack of personal vision was causing me to live a mediocre existence jumping from half finished projects, to a crisis, to wasting my day away on something I didn’t care about.  It was when I decided “good enough” was no replacement for “Great”.
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Here a some tools I used to help get the engine going in my life:
  •  Self-awareness.  I familiarized myself with my strengths and weakness.  Asking close friends and reading books, like Strengths Finder 2.0, the Enneagram, helped me to realize the passions that have played a theme in my life, as well as the tendencies I have of spreading myself too thin at the cost of a less meaningful life.
  • Practicing Steven Covey’s 7 Habits.  Notice the name of this blog is “I can start”,  Habit #1! I decided it was worth the effort to believe I could change my own life without a guarantee of success.  I had a pattern of using my energy to stew on a problem.  Worry about it, ignore it, complain about it.  But I was unwilling to act in solving problems without a guarantee of success.  I had to embrace failure as feed back.  Become solution oriented instead of problem focused. Experiment, dream, build resilience, and make a habit of ACTION!
  • Self/time management. I put Steven Covey’s time management to work.  By clarifying my goals, I learned to use my time wisely.  Constant neglect of the important but not urgent was leading to more crisis.  I cut the habits that caused me to waist time on irrelevant projects to my goals, and focus on the truly important things to prevent a crisis.  Mainly my health!  I would take care of myself to the point feeling good and then focus the next month on a budget, or a project, or you name it.  Then I would start feeling crummy and get really focused on my health.  I wanted to develop consistent habits driven by principle and less by crisis or shiny objects!)
  • Accountability.  I joined a work out group.  Sounds official… really I asked some friends who were already working out together if I could join them. Or I hinted long enough that they finally invited me!
  • Supplements. I think this is the secret sauce to daily activity and a healthy diet!  I’m committed to all three!  By ensuring I get my minimum daily requirements through supplements, I can work towards my maximum through the food I eat. I became an Independent distributor for It Works and have been using their products for a year now.  By packing myself with spring greens through smoothies, endless salads, lots of protein, getting consistent at the gym 3-4 times a week, and being religious with vitamins, minerals, and probiotics I’m feeling strong these days.  My 3rd child just turned one this month, I’m at my pre-pregnancy weight, working-out harder than I ever have and still able to nurse.  Probably gonna stick with this routine!)
What my results look like:
One year ago is when I decided to really get dedicated to learning a skill and achieve my optimal health potential.  When I started I was worried this would be one more try, fail, disappointment, avoid risk, settle into the “good-enough” cycle.  Quite frankly I wasn’t happy and really struggling with valuing the many blessings I had.  I knew I had a lot to be thankful for but I didn’t “feel” thankful.  When I put a personal growth plan together and activated on it long enough to see some results, I became addicted.  Today I am:
  • No longer fearful I will quite.  The habits themselves have become a reward.
  • Experiencing the joy from growth.  Tony Robbins was right!  My unhappiness was not with my life, it was from not growing!
  • Off the cycle of crisis, distraction, crisis, new-project, crisis, ect, ect, ect.
  • Stronger than I’ve ever been.  Still got some work to keep myself focused, but my ability to delay gratification is probably the best it’s ever been. Yay!  I’m finally growing up!)
Do you have a growth plan?
If you have not gotten yourself on a routine to ensure you are operating at your highest potential, It Works nutritional pack and Greens are a simple addition to life, delivered to your door step.  They kept me consistent on my good days and bad days!   Go to www.icanstart.itworks.com.  Call or text me for any questions. I hope you experience the joy of pursuing your potential too!

How Ballet can cure your phobia of the Gym

If you find weight lifting, running or any straightforward approach to staying fit as enticing as homework on spring break, you’ll find yourself in the pleasurable company of Sarah, as well.  A ballet teacher and choreographer in Ashland. The focus of ballet is not to get your heart pounding, muscles growing, or the body sweating.  It’s posture, timing, grace, and beauty.  There is an over-arching goal, with a by-product of
  • leaner muscles
  • smoother motion
  • more flexibility
  • and a disciplined body!

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Meet Sarah Lozoff
A star in my eyes after taking one class with her!  You can see it in her posture, when she demonstrates her skill, her reverence for the studio, her focus and clarity to achieve and help her students to achieve a pure representation of ballet.  When she dances it is not to work out and stay fit, but to embody and represent a sacred art.  Speak the language, imitate to eventually become a native.  Ballet can be a second language for most; for Sarah it is as close to a first as anyone can get.
She grew up taking classes, and spending her free time, at a classical ballet conservatory (now the Thomas Armour Youth Ballet http://www.taybballet.org) where her mom taught in Miami, FL.   Once or twice a week she would go across the street to take other dance forms, such as Jazz and Tap.  In middle school she attended a dance magnet, and continued on to a renowned performing arts high school, complete with physical therapy rooms on the dance floors.  She has been a ballet dancer since childhood.  A mother of two, married to an OSF actor, Sarah teaches in Ashland, choreographs for OSF and travels to teach and take classes.
What to expect:
If you are accustomed to watching your child at their ballet class, Sarah’s intermediate class will be a role reversal for most.  Women of all ages who have progressed to an intermediate level over a four year time, can now follow spoken instruction without Sarah leading from the front.  One of the  student’s children watched, from the side, her mother gracefully demonstrate what can be accomplished through practice and enticing oneself to act like an athlete.
Sarah has had the pleasure of watching her ballet student’s confidence grow.  The studio becomes the safe space to practice failure and allow resiliency to grow every time someone gets back up to try again.  Attributes that can be practiced there, and then taken to the outside world to be lived out.  Holding a confident posture out of respect for ballet, and then internalized out of respect for oneself.
Where and When:
  • Dancing People Company,  310 Oak Street, Ashland (across from Ashland CO-OP)
  • Saturdays from 10:00 to 11:30 am
  • Wednesday 9:15 to 11:45 am through April
  • Or schedule private lessons or semi-private (2-4 people)
Email Sarah before attending a class to confirm at SarahLozoff@gmail.com.
Mention you heard about her class from this blog and get a $1 off the $15 drop-in fee.
You can go to http://www.dancingpeople.com for more information.

Why this class delivers on efficiency and effectiveness

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If you are looking for a class that makes you feel like you worked out for two hours in only 45 minutes, Medford YMCA’s Bootcamp class is for you.  It’s raw.  It’s hard.  And it’s not pretty!  I kind of reminded me of PE in high school, except for
  • Everyone there is giving it their 100% effort, no matter how in or out of shape they are, because they chose to be there.
  • When the instructor comes to correct your posture or get you to hustle they coach you with phrases like “Move like your kids are getting attacked by a bear!” (while you bear-crawl).  In high school I was worried about getting an F!
  • If you get a whiff of BO it’s from people actually sweating and working hard.  Not from pubescent’s still learning how to take care of themselves!
  • Some of the “stuff” lining the wall was bags of fresh, farm eggs people were purchasing from a fellow attendee. Cool!
    What to expect
    It starts with a quick jog around the gym or warm up.  After that the instructor will lay out several painful/effective exercises. Buckle yourself in to do them till it burns and you begin to worry about losing face in front of your peers.  If you have the thought “Oh, I can do this!” WARNING: you are about to feel stupid 3rd set in.  If you are the type that needs to do a movement a couple times to get it right… this class is for you!  By set four you will be a pro, but in A LOT of pain.
    When and Where
    • Monday, Wednesday, and Friday 8:45 to 9:30
    • Medford YMCA in the gymnasium
    My experience
    As with all classes, you really have to try it a couple times.
    • My first class was everything I had been avoiding.  I didn’t think I was going to make it through.  The burpees every minute, on top of weight lifting, I was not mentally prepared for.  It also made me realize I need to do more cardio.  Thankfully, my 3 year old needed a diaper change.  I welcomed the quick break only to discover “it was a load”, and the nausea I was already fighting increased from the aroma.  Don’t do that!
    • My second class the next week I felt more empowered that I could keep up.  There were no weights this time, so if you take a class with weights grab several different sizes till you get a feel for the class and what your body can do for 45 minutes.  The last 8 minutes was a killer, no break, core-work-out with a new exercise to do every minute.  I had to stop the movements and just hold plank (or curl up in the fetal position) intermittently, but was still able to complete the entire class.
This class is for you if you are looking to get as much out of your gym membership in as little amount of time as possible!  And as with all classes the group dynamic makes it fun, the instructor will challenge and encourage you, and all you have to do is show up!

What new, women-focused gym has made accountability their trump card

If you have found yourself paying for a membership and using it once a week to walk on a treadmill for 15 minutes, you can end your frustration with yourself and a system that’s not built to ensure your success.  Having a membership does not always mean you are in shape!  Time and time again accountability and social contact is quoted as the catalyst for jumpstarting good health habits.  Delta Life Fitness just moved in to Central Point to solve that!
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What it offers
This women-focused gym (sorry men) has a unique program that includes:
  • apps to food/water log, budget, get recipes and connect to your trainers.
  • And yes!  You are connected with personal trainers as part of the membership with this gym.
  • Instant accountability through a group workout to foster friendship and coaches to check-in and  ask you point-blank, “Did you drink your water today?”
  • Multiple classes through out the day.  From early am to the evening, 5 days a week.
  • A children’s corner, with a view so you can see them while you are sweating.  It’s stocked with fun so even they will be excited about going to the gym!
  • This is a new gym!  Be ready to put some wear-and-tear on new equipment, as well as a large screen and sound system to let you know when it’s time to rotate in the circuit!
The support team
Owned by Jim and Mel and operated by Jess, who is a self-described PUSHER!  Time and time again you’ll hear her say, “Stop saying, ‘I can’t!’ Instead say, ‘I can’t YET!”  She has put together a team with the vision of making its member’s success personnel and inevitable.  Because you simply can’t be a member of this gym and your absence going unnoticed, your name not being known or not sweating when your there!  If you become a member you will get access to the help of two other team members.  Alicia has her degree in Exercise Science and knows the chaos of motherhood, being a wife, and making time for yourself.   Mary has been a professional bodybuilder and knows first-hand what is takes to recover from an injury, having survived a sever car accident herself.  Real people, real solutions, and real results.
Delta Life just opened the 1st of January this year and already their facebook page has a long list of reviews from raving fans!

Here are a couple:

“I wonder how I ever lived without it! Best group of ladies. Workouts are always different and it goes by so fast. They say “time flys when you are having fun”. Everyone is so supportive and you get the push you need to becoming a strong and confident women! Love❣ love❣ love❣my delta life fitness divas!!!! Once you try it you will be addicted with just 1 visit.” K January 21

“I am IN love with delta life fitness! It’s like having your own personal trainer plus the circuits kick your butt! I enjoy waking up every morning knowing I’m going to delta life fitness! If you have kiddos they have a perfect little daycare right in the gym so you don’t have to worry about finding a sitter! Love love love this place!!!” -J February 7

If the traditional gym membership has been a wasted expense for you, this might be a great option to try!  Check ’em out on Facebook or go to http://deltalifefitness.com/centralpoint.

6 tips to start racing and inspire your kids to do the same

“And ounce of prevention is worth a pound of cure!”
                                       -Benjamin Franklin
Our bodies are the instruments through which all of life and passions are experienced.  The disintegration of our health is the narrowing of opportunities to live a full and richer life.  If you are just starting your journey to fitness, looking to challenge yourself more, or wondering if the neglect of this topic is beginning to impact your children too, someone in the Rogue Valley has offered strategies to tackle this subject!
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(Shannon, on the right, with her daughter.)
Keeping it in the family
Shannon Clay-Gillette, an Ashland resident, spent her childhood skiing on the weekends with her family, and then packing her own children up and down the a mountain where she worked as a ski instructor for 25 years.  She studied exercise science at the University of Utah, and just browsing her facebook page you will see pics of her biking, swimming, and running!  Last summer she watched her daughter place 4th in the Olympic Trials for a spot on the US Track and Field team, serving as the alternate for Rio, and represented the US in the 2012 London Olympics.  To root good health into your family tree Shannon suggests:
  • Lead by example. There is a direct correlation to how we live and how they see us!
  • Expose them to new activities and opportunities to try it out.
  • Eliminate pressure, and keep it fun!
  • Once they are involved be committed to get them there on time.
  • If you are the first generation to start teaching this to your children, think of how your parents transferred their passions and values onto you and apply the same methods to this new habit!
Starting your first race
Here are some guidelines to take action on your journey to a healthier you!
1.Give yourself adequate time to train.  Your body needs time to adjust to the demands, so allow
  • 5-8 weeks for a 5K
  • 6-10 weeks for a 10K
  • 10-12 weeks for a half marathon
  • 20 to 24 weeks for a marathon
2.Consistency is key.  Pick a training plan that fits your lifestyle.  Goals you can achieve on good and bad days!
3.Find a training partner or enlist family and friends to keep you accountable.  This will be your secret weapon.  Don’t try to go this alone if you are a beginner.  Announce to your family your goals, ask old friends to join you or start striking up conversations at the gym and make some new friends.
4.Keep a training journal.  Document what you did and how it felt.  This can get you out of a slump or more effectively prepare for the next week ahead.  Sometimes we overestimate or underestimate what we have accomplished.
5.Let go of expectations and focus on being present.
6.Push yourself at the pace that you cross the finish line with a smile and a desire to do it again.  Injuring yourself by pushing too hard will derail your efforts to make fitness a lifelong habit.  Think big and start small!
Up your game for the next race
If you already have put a race or two under your belt here are some bonus tips to bring it up a notch.
  • Incorporate speed work.  Run on a track or flat surface.
  • Strength running.  This means hills!  Oh, Boy!
  • Plan one day a week to run long and slow.
  • Strength training.  Body weight exercises and core strengthening (planks and side-planks are a good start).
  • Test your speed on a track once every 4 weeks.
Some great resources Shannon recommended
Good Luck rooting good health into your family tree!

How to make a passion your road to better health

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Emily Alrick was a fashion design student when she kept getting randomly asked if she was a bellydancer.   Feeling a little burnt out on the design world, she came across a bellydance class while walking around Ashland, Oregon.  Curious to know if the earlier questions were a compliment, as she first imagined something more on the cheesy side, Emily gave the class a try.  “I felt like I’d found a long lost friend!”  She instantly found herself passionate and committed.  Always a dieter, and not one to frequent a gym, she now had the interest to lift and get more fit so she had the stamina to hold her posture correctly.  She progressed and became a student teacher, then when her instructor moved Emily was handed a class of her own.  Although she worried she was not necessarily ready to be a teacher, now mastery was her focus.
For 10 years she threw herself into her work.  When asked about how she maintains her life balance today, she says it was an injury from overuse 3 years ago that has helped her listen more to her body.  “When we need to stop we know, but we don’t want to, due to fear, guilt, or unhappiness.  Now I’m more likely to ensure I’m spending time with a loved one who might not be around for long over working non-stop.”
As to the over-all benefits of bellydance, Emily has gotten to be first-hand witness to students losing up to 50lbs.  The joy of seeing yourself progress and the group dynamic has lead unhappy women to feeling more in control and comfortable in their bodies.  Some struggling with guilt for even taking that time for themselves.  Developing themselves physically became a catalyst for growth in every area of their lives.  Students even reporting a job promotion a year later after setting themselves on a journey of growth and renewed passion.
When starting out for the first time, Emily stressed the importance of letting go of perfection.  Allow yourself to be uncomfortable and keep trying.  “I started out doing this as an adult.  I understand! I still take classes that challenge me to keep a beginner mindset.”
You can go to Emily’s website http://www.emilyalrick.com/ to sign up for a session at her studio in Ashland or any upcoming workshops.  Also to see amazing video’s of what she does!

How long does it take to break a habit?

                                                                          thumbnail_wellness%20team%202“Life is either a daring adventure or nothing!”

-Hellen Keller

There are several theories on how many days it takes to break a bad habit and solidify a new one.  We’ll say somewhere between 21 days and 66 days.  BUT just to go the extra mile give it 84 to 365 days!  The Rogue Valley YMCA offers a program that runs exactly one year to establish and support life change.  The tools, knowledge and social connection (aka: accountability) needed to jump that hurdle you keep face-planting over.
This program is run by Tammy Miller (wearing the grey t-shirt, above) and her dedicated team.  Before Tammy entered her 20+ year career into personal training, nutrition and health she was looking to rehabilitate a knee injury, and as she recovered and grew stronger, so did her interest in the field of health.
The Wellness program meets every Monday night for 12 weeks (84 days) and then once a month for the rest of the year.  The group gathers in the Batzer Room which is furnished with a kitchen to explore eating habits, budgeting and meal plans.  People involved in this group will be those looking to lose weight, gain healthy weight, those with Metabolic syndrome (Pre-diabetes, Hypertension, High-blood pressure), chronic disease and those looking to age with strength.
Even though the focus of this group is physical health, a shocking discovery for most is the emotional link between the bad habits and helpless/hopeless feelings the idea of change produces.  Even farther down that trail many discover a childhood trauma or past pain that is fueling the life-choices of today.  This program provides a map to become self-aware of not just how we act, but how we think and feel.  And more importantly the relationships every human being needs in their lives to believe, inspire, and coach us when we believe a wall is unclimbable.
If you are considering jumping on the idea of discovering your own potential and build your “Personal Power” (Scale down and read up on Heidi Hill, to whom that term belongs),  Tammy encourages you to walk into the first class with the mind-set and attitude that says “Don’t quit!”, as there will be times within that year you will want to.  If that attitude seems like an impossibility for you please scale down and read up on Lorena Contreras who is a testament to the Wellness program, and Jen Cook who was able to create real change and momentum in her life.  Both women are powerhouses of their own now and live here in the Rogue Valley.  Take Hellen Keller’s advice, who was able to conjure belief and unshakeable resolution within herself, to dare and make life an adventure!  If you feel alone you need only the courage to walk through the doors and discover people who wish and work for your success.  Hellen didn’t have a break through just on her own… she had a teacher too!
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Someone “Knocking it out of the Park” here in the Rogue Valley

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The phrase “Sick and tired of being sick and tired” has received a lot of use by talk show host Dave Ramsey, a debt counselor, but it’s literal meaning marks the beginning of Lorena Contreras’ road to better health and lifestyle change.  She took 4 trips to the doctor in a single month, unable to recover from pneumonia.   After receiving a recommendation to join Medford’s YMCA Wellness Program, she hoped the knowledge and support it provided would give her the tools she needed to help her gain strength back in her lungs.  That was a year and a half ago.  Today you would meet a lady who has become the “CEO of her own health” (to steal another phrase, this from JJ Virgin).  You will run into her at the YMCA 5-6 times a week now.  She has taken charge of her diet like… well, someone who has the resolution to say “no” when offered (several times) by a good-intentioned buddy (someone interviewing her for a blog) anything that would sidetrack her from clean-eating and ridding herself of sugar-addiction.  Less than two years ago could she have envisioned and believed that today she would have the discipline to prepare her meals on Sunday nights to get ready for a busy work week and making it to the gym- both in opposite directions and each 15 minutes from her house?  Even now as I write that last sentence, the little bit I’ve gotten to know Lorena, I think she would be annoyed with me for making it sound like she is a superhero, like it’s easy for her and she does it perfectly every time.  For most of us… those are super human habits.  But Lorena will tell you that it didn’t get easier.  Getting out of bed for a 5 am cycle class hurts.  Saying “no” to  friends still leaves the fearful thought “Am I being selfish?” And, yes, sugar still tastes good!  These factors don’t change.  So why can Lorena keep up those habits?  At first, it was the social network she received from the Wellness Program, then it was the awakening belief that SHE truly had the power to be the change agent in her life as she watched the scale move down.  After falling off the wagon and seeing her progress erased by old habits, it became the stubborn unwillingness to return to them.  And lastly, it’s the realization that the pain you feel when breaking down muscles is what causes them to grow, and the heart pounding, out-of-breath sensation is getting your circulation going.  No one can avoid pain in life, the secret is learning to evaluate it!  In Colorado, near the Rocky Mountains when a storm starts brewing the herds of cows instinctively run in the opposite direction.  Unfortunately for them they are slow and end up running with the storm, prolonging their pain and fear.  The buffalo, on the other hand, seem to know that the quickest way to get away from the storm is to get out of it’s path. They run through the storm to the other side of it.  Yes, they felt discomfort, BECAUSE they did not waist energy trying to avoid it!  We humans get to choose which herd we want to be in, but we don’t get to choose whether life involves storms or not.  Lorena decided that if she had to be sick and tired, it would be due to pain from breaking down muscles and tired from giving it her all at the gym!  Besides, a buffalo seems so much cooler than a cow!
A gem from Lorena: Protein Pancakes
1 C gluten free baking mix
3/4 C milk (any substitute will due)
1/3 C pumpkin puree
1 1/2 scoop protein powder
1 TBSP Almond Butter (or sub your favorite)
1 egg
1/4 tsp pumpkin pie spice
optional: dark choc chips
Enjoy (.. well, cook them first!)