Tis The Season For KettleBells!
We are excited to announce the following:
Holiday Transformation Special
- 6 Week Program
- 12 Personal Training Sessions
- Nutrition Plan
Discounted Holiday Special Pricing: $360.00 (original price $540.00) = $180.00 savings!
Call us at 360-705-4412 to get started on your transformation today.
Yours In Health!
Dr. Wendy
Fall is here and this is when people start with the comfort food. It gets cold and dark and the pizza, chips, cookies, and candy start coming out by the truckload. I thought I would give you some of my recipe ideas to help you through this time.
Roasted Vegetables
6 stalks of Asparagus
2 small Red Potatoes cut in thick slices
1 Sweet Potato cut in thick slices
1 head of Broccoli broken into smaller pieces
6 Brussels Sprouts
1 Red Pepper cut in strips
1 Delicata Squash cut in medium slices
Put vegetables on baking tray and drizzle olive oil on them. Lightly sprinkle cayenne and salt over the veggies. Bake for 30 minutes at 375 degrees.
Garden Chili
1 pound lean ground beef
2 cups chopped onions
1 cup seeded, chopped green bell peppers
3 tablespoons chili powder
2 teaspoons cumin
3 cups crushed tomatoes
4 cups chicken or beef broth
1 cup chopped celery
2 cups peeled, shredded carrots
1 cup shredded zucchini
1 tablespoon hot pepper sauce
Cook the ground beef until done. Add the rest of the ingredients and simmer for 40 minutes. Add salt and pepper to taste.
My husband and I love the veggies in it and we like it better than the chili with beans.
Peaches or Blueberries with Coconut Milk (this is one of my favorite treats)
Take fresh or frozen peaches or blueberries and put in a blender. Add coconut milk so 3/4 of the fruit is covered. Blend and enjoy.
I like my fruit frozen so it makes it into a very healthy “ice cream”.
Blended Soup
1 quart of vegetable, chicken or beef broth
3 carrots peeled and cut in chunky slices
1/2 head of cauliflower broken into smaller pieces
4-6 stalks of broccoli
1/2 onion cut in pieces
2 small potatoes
Put everything in a pan and simmer until the vegetables are just getting soft. Take off the stove and cool for several minutes. Put soup in a VitaMix or a blender and blend until pureed. Add salt and pepper to taste.
Guacamole and Vegetables (get the veggie theme yet?)
1 avocado
1 tablespoon lemon juice
1 tablespoon olive oil
1/4 onion chopped in very small pieces
1 slice of jalapeno chopped in very small pieces
dash of salt
Blend everything together and eat with celery stalks, sliced carrots, jicama, sliced cucumbers. I put everything in a food processor and blend it that way but it can be done by hand with a fork.
Yours In Health!
Dr. Wendy
I have been trying for close to 20 years to find my patient’s and client’s motivation to change. I have never figured it out, as it is different for each person. Eventually they figure it out. I challenge you to find your motivation to change – to get out of pain, get stronger, get healthier, or maybe even get 6-pack abs.
I have had many patients say they want to get out of pain but they do absolutely nothing I tell them to do. Getting out of pain doesn’t motivate them. Maybe it is getting into jeans you wore in high school, doing push-ups or pull-ups that you have never been able to do, being able to run after your kids without getting winded, or looking better at 40 then at 20. If you are motivated by money, think about the fact that being healthy saves you a lot of money over your lifetime in medical bills.
If you need to get out of pain or get into better shape you need to find your motivation. What gives you that butterfly, giddy feeling when you think about it. When I think of weighing less and being in better shape then I was in junior high I get excited. I want to go snatch a kettlebell just thinking about it (I never said I wasn’t a bit crazy).
Set aside some time for you to think about your health and what would get you to change. Lots of thoughts may come to you but there may be one 1 or 2 that gives you that excited feeling. That is the motivating factor you need to focus on. Write it down and keep it in front of you. Don’t filter the thoughts that come. Most people tend to underestimate what we can do. You all are amazing and have the potential to do great things.
I am just like every American. When I get busy I forget about myself. I have changed that. I am getting more sleep, I have my diet dialed in and I am stretching. These things make me feel better. I got tired of being tired and the fear of being disabled or so unhealthy that I couldn’t do what I wanted to motivated me. I don’t want to live in the thought of “That won’t happen to me” meanwhile I sit on the couch eating ice cream.
The ugly fact is the older you get the more you have to work at staying healthy. Sad but true. Don’t settle for have a mediocre body and health. Find your motivation and start your change today.
Yours In Health!
Dr. Wendy
Press Release
FOR IMMEDIATE RELEASE
Abundant Fitness Center Receives 2010 Best of Olympia Award
U.S. Commerce Association’s Award Plaque Honors the Achievement
WASHINGTON D.C., September 10, 2010 — For the third consecutive year, Abundant Fitness Center has been selected for the 2010 Best of Olympia Award in the Health Clubs & Gyms category by the U.S. Local Business Association (USLBA).
The USLBA “Best of Local Business” Award Program recognizes outstanding local businesses throughout the country. Each year, the USLBA identifies companies that they believe have achieved exceptional marketing success in their local community and business category. These are local companies that enhance the positive image of small business through service to their customers and community.
Nationwide, only 1 in 120 (less than 1%) 2010 Award recipients qualified as three-time Award Winners. Various sources of information were gathered and analyzed to choose the winners in each category. The 2010 USLBA Award Program focused on quality, not quantity. Winners are determined based on the information gathered both internally by the USLBA and data provided by third parties.
About U.S. Local Business Association (USLBA)
U.S. Local Business Association (USLBA) is a Washington D.C. based organization funded by local businesses operating in towns, large and small, across America. The purpose of USLBA is to promote local business through public relations, marketing and advertising.
The USLBA was established to recognize the best of local businesses in their community. Our organization works exclusively with local business owners, trade groups, professional associations, chambers of commerce and other business advertising and marketing groups. Our mission is to be an advocate for small and medium size businesses and business entrepreneurs across America.
SOURCE: U.S. Local Business Association
CONTACT:
U.S. Local Business Association
Email: PublicRelations@uslbaaward.com
URL: http://www.uslbaaward.com
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HIPS
Oh, our poor hips. They are meant for movement yet they mostly get sat on during the day. No wonder they get cranky. I wouldn’t want to be sat on either. Are you aware that sciatica (leg pain), buttock pain, lower back pain, knee and ankle pain can be caused from hip dysfunction?
The hip is a ball and socket joint so it can move in all directions – forward, back, side to side and in circles. The muscles of the leg and pelvis attach to the hip. It is the chicken and the egg to what causes the problems. Does the hip lock up then the muscles tighten or do the muscles tighten which causes the hip to lose motion? Either way it ends up with pain and loss of flexibility.
The key to the hip is catching it before the pain becomes severe. Trying to get sciatic or hip pain to calm down is tough. Sitting and lying on your side worsens the problem as it aggravates the muscles and nerves. Many of my patients say they are fine during the day while they are up and about but will get pain that wakes them up when they sleep on their side.
So what do you do for your hips?
Get it checked by your chiropractor to see if there is a loss of joint motion that is causing the pain.
If the pain is acute you will need to sit on ice. Literally sit on it – for 20-25 minutes. 2-3 times per day.
Stretch your hip flexors and your buttocks at least three times per day (video coming). Stretch for at least 30 seconds per stretch.
When the pain has reduced, start doing buttock strengthening exercises. (lunges, squats, bridges)
Don’t sit for longer than one hour at a time. Get up and walk. Prolonged sitting is a killer for the hips.
Some hip pain resolves with this basic program but others require the help of massage therapists, acupuncturists and/or physical therapists.
Yours In Health!
Dr. Wendy
