I've always said people pay more attention to the fuel they put in their car than the fuel they put in their body. I read a similar analogy today...
"The irony is that most women take better care of their cars than their body, and that is in large part because an annual inspection is required to continue driving your car," says Donnica Moore, MD, a women's health expert based in Far Hills, N.J.
I'm WAY overdue for a mammogram (pregnancy came when I was already overdue), so this quote made me feel a bit guilty today. Guilt isn't necessarily a bad thing, especially if it moves us to take action.
It's Breast Cancer Awareness Month and the perfect time to check your calendar and make an appointment.
More thoughts and tips for taking care of yourself:
Read these five lifesaving tests you may need.
An annual check up with your ob/gyn or family doc.
Subscribe to magazines and get books that encourage healthy habits. Manage the mental inputs.
Get moving. Regular aerobic exercise is good for your mind, not just your body.
Pay attention to nutrition.
It's been a wonderful week. I taught a step class at Lifetime Fitness, the first time I've done step in six years (since my first fall in Liberty in 2002). It was really fun. Like riding a bike; you can't forget. Fortunately Lifetime has two group exercise studios with suspended wood floors that my knees benefit from!
Mr Right built our first fire this week. It was absolutely yummy.
Enjoy the fall this weekend: take a walk in a pumpkin patch, soak in a scented bath, do something positive for yourself!
The yoga events from last weekend have been rescheduled (read below). Thank you for the well-wishes; baby Mirabella is doing much better!
Create a healthy weekend,
Angela
http://www.angelabroderick.com/
Wednesday, October 22, 2008
Wednesday, July 02, 2008
39 weeks
I haven't been a good pen pal lately; extremely busy job, moving, and pregnancy are quite a full hand I've been dealt.
Closure can be tough for me, especially when it involves saying good-bye. Though I'm now in Leawood instead of Liberty, I plan to get back to teaching yoga up north after Labor Day. Still, many of my classes and programs had to change or end, and thank goodness for the many life changes -- I was too busy to be sad for long.
Moving into a new space is cleansing in a way -- you're forced to clean deep, get rid of "stuff." And it's so fun to personalize a new space; make it yours.
Phit chick Kelly did an awesome job painting the nursery for me -- the chick can not only run forever, she is quite the decorative painter.
At 39 weeks, my belly is huge and two hours of good sleep is a gift. Patience.
Something I'm really happy about: my doctor says I am a "picture of health." For a first baby at 43 years old, she is amazed and says I'm having a model pregnancy - healthy blood pressure, reasonable weight gain, active and (mostly) feeling good.
I was doing yoga and the elliptical at eight months, and I'd like to tell you I did the whole way through, but for the past month an occassional swim is all I've done. There's no doubt that 20 years of consistent exercise before getting pregnant has paid off. It's made it possible for me to relax a bit in this tired stage (though working eight hours and unpacking isn't all relaxing!) I feel very blessed to have such a healthy body.
Keep that in mind when life distracts you from your fitness routine -- the real benefits are ones you can't see.
Someday you may take an executive-level job, move to a new community, have a baby at an advanced maternal age (or, heaven help you, all three at once). A low blood pressure and established relaxation techniques will bring you tranquility through it all!
Create a healthy day,
Angela
Monday, May 19, 2008
crazy busy
Long work days, classes and pregnancy-required rest has kept me away awhile, but I have some good stuff to share!
I saw a book "Crazy Busy" when bookstore browsing and checked out the author's website. I really like this list of "10 Principles to Managing Modern Life."
Had a conversation with some Eq gals last week about abs and was asked the BEST abdominal exercise. There are several of course, but one is the dead bug yoga pose with arm & leg extensions. Take a peak at it on this handout and give it a try.
I've managed to keep up with exercise during pregnancy, even though it is quite a bit different. I have substitute taught water aerobics at Lifetime Fitness in south Overland Park, and done Prenatal Yoga at one of my favorite studios Darling Yoga. My walk/jog sessions are definately walks, and I've had to learn to be ok with three times a week instead of four or five, but all in all, I'm a healthy "older" mom!
I'll be finishing the session of early morning Equilibrium and Sat yoga (Yep, I can still do down-dog, no twists though). Then there'll be a brief break. I'm already counting down the weeks until I can get back to my regular yoga classes!
Create a happy, healthy weekend,
Angela
P.S. I'm STILL updating our website, but www.PhitChicks.com will be available again soon!
http://www.angelabroderick.com/
I saw a book "Crazy Busy" when bookstore browsing and checked out the author's website. I really like this list of "10 Principles to Managing Modern Life."
Had a conversation with some Eq gals last week about abs and was asked the BEST abdominal exercise. There are several of course, but one is the dead bug yoga pose with arm & leg extensions. Take a peak at it on this handout and give it a try.
I've managed to keep up with exercise during pregnancy, even though it is quite a bit different. I have substitute taught water aerobics at Lifetime Fitness in south Overland Park, and done Prenatal Yoga at one of my favorite studios Darling Yoga. My walk/jog sessions are definately walks, and I've had to learn to be ok with three times a week instead of four or five, but all in all, I'm a healthy "older" mom!
I'll be finishing the session of early morning Equilibrium and Sat yoga (Yep, I can still do down-dog, no twists though). Then there'll be a brief break. I'm already counting down the weeks until I can get back to my regular yoga classes!
Create a happy, healthy weekend,
Angela
P.S. I'm STILL updating our website, but www.PhitChicks.com will be available again soon!
http://www.angelabroderick.com/
fatigue busters (Jan 31 newsletter)
Hi there [member_name_first]~
Recently returned from a six-day business trip, with meetings in Florida and Oregon. The pinnacle of my fatigue came on a six hour flight from Atlanta to Portland (wouldn't have been so bad had I not started that very day with a 7am breakfast on the east coast and ended with an 8 -9pm meeting on the WEST coast -- geez).
I've always considered myself a hard worker, but at 17 weeks pregnant, those 16 hour work days and long flights were almost too much. And yes, I practice what I preach with water, rest, vitamins and good nutrition. Some weeks just require every tool in your Phit tool box. My fatigue busters:
1) Legs up the wall pose. This yoga pose is so easy to do in a hotel room; you can lay on the floor or the bed. Here's a photo on Yoga Journal; but I don't use a bolster, just lay flat on the floor. The trick is to sit really close to the wall so you can kind of "swing" your legs up. You get a nice hamstring and low back stretch, but best of all your feet, ankles and legs get the benefit of reverse gravity on circulation. Those main arteries that pump blood up your leg all day long get a break, and your entire circulation system benefits. I used to do this when I worked trade shows in my 20's and my feet would HURT at the end of the day. Didn't find out until much later that it was a hugely beneficial yoga pose.
2) Walking. Surprise, surprise! But a couple of mornings my meetings started at 7:30am and the silly fitness center didn't open until 6:00am. Even though I only got a whopping 22 minutes on the treadmill; I felt so much better. And I LOVE how the most routine shower feels like a spa treatment when preceeded by a bit of cardio.
3) Music. If you don't believe in the mind-body connection, play your favorite song next time you are tackling a task you dread. And what a way to make time fly. What did we do before iPods? (Actually I remember packing several CDs with me, seems so bulky now!)
Here's a few of my Phit Favorite Tunes:
Need to rev up -- as in that "first mile" on the treadmill: 60's sing-alongs like The Foundations, or (embarrassing as it is, these always make me smile) The Partridge Family's "I Think I Love You" or "Come on Get Happy." Sounds ridiculous, but in my days of teaching Spinning three times a week, I saw more than one 50-something executive male start pedalling faster when I played the multi-colored bus music! If you want something a little more current (like a half a decade more current) try the Cardio Dance Mix on iTunes. It always makes me hit the speed "up" arrow! Rihanna and the Black Eyed Peas work well too.
Need to relax: Can't beat the early Enya, and I love the compilations on "Pure Moods" CDs. And Deva Premal is the ultimate for that totally vegging out (napping, meditating, warm bath soaking). When I play her at the end of yoga, I can literally see people sink into their mats.
Need to feel like "I can do this": Madonna, Aretha, and best of all: Tina Turner!
I'd love to expand this list, especially the exercise tunes, so email me here and tell me what gets you going. I confessed to the Partridge Family for crying out loud, so give me your real favorites. I'll share a list next week.
On the flight home I listed to an audio book on leadership and gained some amazing insight into taking control (and responsibility for) my schedule, my day, my health, my career, my goals. Found an interesting parallel perspective on the web too: comes down to being a player and not a victim. Here's my notes (rough, from the airplane):
Personal responsibility stems from being a player rather than a victim. For example, a victim responds to:
1. what happened to you?
2. who wronged you?
3. how did they hurt you?
4. what should they do to make it right?
5. what are the consequences to you if they don't change?
a player responds to:
1. what challenge did you face?
2. how did you choose to respond?
3. what are the consequences of your actions?
4. could you have done something more productive?
5. what can you learn?
Huge possibility for application here: my day, my health, my finances. The reoccuring question: am I going to exercise? Is it my co-workers or my job's "fault" that I can't? Is it REALLY another person's fault?
I also loved this quote shared by Emerson: what you do speaks so loud, I can't hear what you say.
Under the "coming soon" category: Phit Chick Kim Sickels has been teaching classes at Slim & Tone on North Oak which closed recently, and she will be starting a new class on Wed evenings at Pinnacle Physical Therapy. Email her at knrsicls@aol.com or call 816-589-6489.
Create a happy, healthy week,
Angela
P.S. I'm in the midst of updating our website; www.PhitChicks.com will be available again soon!
http://www.angelabroderick.com/
Recently returned from a six-day business trip, with meetings in Florida and Oregon. The pinnacle of my fatigue came on a six hour flight from Atlanta to Portland (wouldn't have been so bad had I not started that very day with a 7am breakfast on the east coast and ended with an 8 -9pm meeting on the WEST coast -- geez).
I've always considered myself a hard worker, but at 17 weeks pregnant, those 16 hour work days and long flights were almost too much. And yes, I practice what I preach with water, rest, vitamins and good nutrition. Some weeks just require every tool in your Phit tool box. My fatigue busters:
1) Legs up the wall pose. This yoga pose is so easy to do in a hotel room; you can lay on the floor or the bed. Here's a photo on Yoga Journal; but I don't use a bolster, just lay flat on the floor. The trick is to sit really close to the wall so you can kind of "swing" your legs up. You get a nice hamstring and low back stretch, but best of all your feet, ankles and legs get the benefit of reverse gravity on circulation. Those main arteries that pump blood up your leg all day long get a break, and your entire circulation system benefits. I used to do this when I worked trade shows in my 20's and my feet would HURT at the end of the day. Didn't find out until much later that it was a hugely beneficial yoga pose.
2) Walking. Surprise, surprise! But a couple of mornings my meetings started at 7:30am and the silly fitness center didn't open until 6:00am. Even though I only got a whopping 22 minutes on the treadmill; I felt so much better. And I LOVE how the most routine shower feels like a spa treatment when preceeded by a bit of cardio.
3) Music. If you don't believe in the mind-body connection, play your favorite song next time you are tackling a task you dread. And what a way to make time fly. What did we do before iPods? (Actually I remember packing several CDs with me, seems so bulky now!)
Here's a few of my Phit Favorite Tunes:
Need to rev up -- as in that "first mile" on the treadmill: 60's sing-alongs like The Foundations, or (embarrassing as it is, these always make me smile) The Partridge Family's "I Think I Love You" or "Come on Get Happy." Sounds ridiculous, but in my days of teaching Spinning three times a week, I saw more than one 50-something executive male start pedalling faster when I played the multi-colored bus music! If you want something a little more current (like a half a decade more current) try the Cardio Dance Mix on iTunes. It always makes me hit the speed "up" arrow! Rihanna and the Black Eyed Peas work well too.
Need to relax: Can't beat the early Enya, and I love the compilations on "Pure Moods" CDs. And Deva Premal is the ultimate for that totally vegging out (napping, meditating, warm bath soaking). When I play her at the end of yoga, I can literally see people sink into their mats.
Need to feel like "I can do this": Madonna, Aretha, and best of all: Tina Turner!
I'd love to expand this list, especially the exercise tunes, so email me here and tell me what gets you going. I confessed to the Partridge Family for crying out loud, so give me your real favorites. I'll share a list next week.
On the flight home I listed to an audio book on leadership and gained some amazing insight into taking control (and responsibility for) my schedule, my day, my health, my career, my goals. Found an interesting parallel perspective on the web too: comes down to being a player and not a victim. Here's my notes (rough, from the airplane):
Personal responsibility stems from being a player rather than a victim. For example, a victim responds to:
1. what happened to you?
2. who wronged you?
3. how did they hurt you?
4. what should they do to make it right?
5. what are the consequences to you if they don't change?
a player responds to:
1. what challenge did you face?
2. how did you choose to respond?
3. what are the consequences of your actions?
4. could you have done something more productive?
5. what can you learn?
Huge possibility for application here: my day, my health, my finances. The reoccuring question: am I going to exercise? Is it my co-workers or my job's "fault" that I can't? Is it REALLY another person's fault?
I also loved this quote shared by Emerson: what you do speaks so loud, I can't hear what you say.
Under the "coming soon" category: Phit Chick Kim Sickels has been teaching classes at Slim & Tone on North Oak which closed recently, and she will be starting a new class on Wed evenings at Pinnacle Physical Therapy. Email her at knrsicls@aol.com or call 816-589-6489.
Create a happy, healthy week,
Angela
P.S. I'm in the midst of updating our website; www.PhitChicks.com will be available again soon!
http://www.angelabroderick.com/
Friday, November 09, 2007
Amazing October
What an amazing October. A wonderful month personally for me, and you Phit Chicks just keep amazing me more everyday. If November lives up to half this, I'm not sure I can stand to finish the year.
Hints to make November wonderful:
1) Stock up on those fall veggies: acorn squash, sweet potatoes (SOOOO much better for you than white!), parsnips and peppers. Make some soups or stews or snuggly meals and freeze a few servings for busy evenings.
2) Get out in the air and get moving! Nothing energizes your day like a brisk walk in the fall.
3) Carve out some personal time. Do it now - grab your calendar and schedule that 30 minutes of reading, napping or playing this weekend.
Reminder to Cardio Dance & Yoga Basics students: we have a make up class this Saturday at community center. See you then.
Create a healthy day~
Angela
Angela Broderick, MA
www.AngelaBroderick.com
www.phitchicks.blogspot.com
Photos above:
Mr Right and I enjoyed the fabulous Vancouver at an annual conference for the North American Primary Care Research Group. My new "day job" is being Executive Director of this association of amazing minds. The red trees were beautiful in Vancouver.
Super-woman Phit Chick Kelly Stripling finished a 50K race (That would be 31 miles. Yep, you read that right.) last weekend "for fun." You continue to inspire us Kelly!
More Phabulous Phit Chicks did the 5k Race of the KC Marathon. From left to right: Tara Menzies, Mary Johnson, Mandy Froehlich, Sharon Muir. Good job girls. Extra kudos to Mary, who finished 8th in her age division! Mandy is on a roll and has everybody running; contact info@PhitChicks.com to get the next race dates.
Once wasn't enough for Phit Chick Denise Riley, who completed the Nike Women's 1/2 marathon last year, and had to return to San Fran this year and complete the whole darn 26.2 miles. Way to go Denise!
Sushi with girlfriends. From left: Kathy B, a trainer at Lifetime Fitness; me; Julia, school nurse at Pembroke Hill; and Ironwoman Jene. Seriously, Jene checked off a five-year goal this month by competing in the IronMan Triathlon in Hawaii. She's done a number of ironman distance triathlons, but you have to qualify for the Hawaii Ironman. She got in, she went, she finished, she is remarkable! Crazy, amazing woman! A corporate CFO, single mom-of-three who finds 20 hours a week to train. Way to go Jene!
Thursday, October 11, 2007
What a week.
Last week was a whirlwind at a conference in San Antonio. Got home Friday afternoon and Mr. Right picked me up at the airport. Friday evening included an amazing dinner at Blue Stem followed by a 50th birthday party for a dear friend at a home (practically a museum) near the Nelson Atkins Museum. Saturday was a hilly trek thru Briarcliff followed by snacks at Green Acres Market, rushing off to teach Cardio Dance & Yoga Basics. Then a fast shower and quick trip around I-435 to a meeting where a new trainer I've been consulting for is opening a fitness studio in a few weeks. Whew. After Sunday yoga and brunch with Mr Right I slept for two hours. Still need (and love) eight hours of sleep!
Last week was a whirlwind at a conference in San Antonio. Got home Friday afternoon and Mr. Right picked me up at the airport. Friday evening included an amazing dinner at Blue Stem followed by a 50th birthday party for a dear friend at a home (practically a museum) near the Nelson Atkins Museum. Saturday was a hilly trek thru Briarcliff followed by snacks at Green Acres Market, rushing off to teach Cardio Dance & Yoga Basics. Then a fast shower and quick trip around I-435 to a meeting where a new trainer I've been consulting for is opening a fitness studio in a few weeks. Whew. After Sunday yoga and brunch with Mr Right I slept for two hours. Still need (and love) eight hours of sleep!
Thursday, October 04, 2007
San Antonio
Well, end of another LONG day at a conference..began with early breakfast with a sponsor, many sessions and speakers and ended with a focus group on Rural Health Information Technology.
Have to get to the gym even with my workout fatigue...been two days with no exercise and I feel lousy. Very tired now, heck it's only an hour from my usual bedtime. But I will drag myself there. I will, I will, I will. No margaritas, no mexican food, treadmill.
I do know I'll feel better afterwards. And I must confess, having my network of Phit chicks keeps me honest; one must practice what one preaches!
Have a good evening, and don't forget your "happy-ness" exercise!
angela
Have to get to the gym even with my workout fatigue...been two days with no exercise and I feel lousy. Very tired now, heck it's only an hour from my usual bedtime. But I will drag myself there. I will, I will, I will. No margaritas, no mexican food, treadmill.
I do know I'll feel better afterwards. And I must confess, having my network of Phit chicks keeps me honest; one must practice what one preaches!
Have a good evening, and don't forget your "happy-ness" exercise!
angela
happy-ness
Hope you're planning to come this Saturday when the walking club will meet at Green Acres Market in Briarcliff. You MUST attend -- loads of fun plus a free t-shirt just for showing up! RSVP here, the first 20 Phit Chicks to rsvp (and yes, you must actually show up and walk) we will send you a t-shirt!
And by the way, this new email info@Phitchicks.com is working now -- send your questions, comments and thoughts to this address. In case of storms or lightening, always check www.PhitChicks.com before you leave; it will be updated by 6:15am.
Are you familiar with the 80/20 rule? Well, this book I've been reading has an entire chapter on it. I'm finding it to be so accurate. 80% of your stress probably comes from 20% of your life/issues. And 80% of your happiness certainly comes from 20% of your activities. What are those activities? What do you do that makes you happy? Spend time with friends? Spend time alone? Walk? Move? Listen to music? Going to a class, planting flowers, taking a trip, long baths?
You know where this is going....I bet coming to walking club or exercise class gets you several things on that "makes me happy" list. Put a few more on that list and increase your happy-ness!
Come Saturday to walk. Meet one new Phit chick. Call a current friend you haven't had time to converse with lately, offer to pick her up and bring her.
Here's your challenge: Do one thing every day this weekend -- Friday, Saturday and Sunday -- that increases your happy-ness.
Remember that Phit Chick Trainer Mandy (who by the way, is looking PHABULOUS in her post-baby body!) has her Equilibrium gals psyched up to do some races this fall. Details are at the bottom of this email.
Create a healthy, happy weekend [member_name_first]~
Angela
http://www.angelabroderick.com/
http://www.phitchicks.com/
http://www.phitchicks.blogspot.com/
GET OUT AND RUN FOR A CAUSE!!!
October 20-Waddel and Reed KC Marathon, Kansas City 5K , $25 if you sign up before October 6th. To register click on: http://www.waddellandreedkcmarathon.org/register/
November 18th- Jingle Bells Run/Walk for Arthritis, Zona Rosa ($25 registration)
To join Mandy's team click here and sign up: https://www.kintera.org/faf/search/searchTeamPart.asp?ievent=232457&team=2639480
And by the way, this new email info@Phitchicks.com is working now -- send your questions, comments and thoughts to this address. In case of storms or lightening, always check www.PhitChicks.com before you leave; it will be updated by 6:15am.
Are you familiar with the 80/20 rule? Well, this book I've been reading has an entire chapter on it. I'm finding it to be so accurate. 80% of your stress probably comes from 20% of your life/issues. And 80% of your happiness certainly comes from 20% of your activities. What are those activities? What do you do that makes you happy? Spend time with friends? Spend time alone? Walk? Move? Listen to music? Going to a class, planting flowers, taking a trip, long baths?
You know where this is going....I bet coming to walking club or exercise class gets you several things on that "makes me happy" list. Put a few more on that list and increase your happy-ness!
Come Saturday to walk. Meet one new Phit chick. Call a current friend you haven't had time to converse with lately, offer to pick her up and bring her.
Here's your challenge: Do one thing every day this weekend -- Friday, Saturday and Sunday -- that increases your happy-ness.
Remember that Phit Chick Trainer Mandy (who by the way, is looking PHABULOUS in her post-baby body!) has her Equilibrium gals psyched up to do some races this fall. Details are at the bottom of this email.
Create a healthy, happy weekend [member_name_first]~
Angela
http://www.angelabroderick.com/
http://www.phitchicks.com/
http://www.phitchicks.blogspot.com/
GET OUT AND RUN FOR A CAUSE!!!
October 20-Waddel and Reed KC Marathon, Kansas City 5K , $25 if you sign up before October 6th. To register click on: http://www.waddellandreedkcmarathon.org/register/
November 18th- Jingle Bells Run/Walk for Arthritis, Zona Rosa ($25 registration)
To join Mandy's team click here and sign up: https://www.kintera.org/faf/search/searchTeamPart.asp?ievent=232457&team=2639480
the in's and out's of sucking it in :)
I mentioned that have been reading Tim Ferriss's "Four Hour Work Week" and last week, I mentioned NOT managing your time.
This week, I enjoyed the rest of the book and his encouragement to free up time to do what you love. Stuff you love, stuff you want to do. Ever thought of doing a race? Phit Chick Trainer Mandy has her Equilibrium gals psyched up to do some races this fall. She was kind enough to share the details -- note them at the bottom.
Mark your calendar now for Saturday Oct 6th when the walking club will meet at Green Acres Market in Briarcliff. You MUST attend -- loads of fun plus a free t-shirt just for showing up! RSVP here, the first 20 Phit Chicks to rsvp (and yes, you must actually show up and walk) get a t-shirt!
I've started a new session of Yoga Basics, and the students are grappling with the "engaging the abs" and the "breathing." Pilates and yoga teach different breathing, but there's so much to learn before you get to the point of discussing the differences. With Pilates, there's an emphasis on a forced exhalation to draw in the transverse muscles, thereby allowing all abdominal muscles a deeper contraction.
Just remember, do NOT "suck it in" and hold your breath. Try very hard to practice (always, right now even!) to pull your lower abdominal muscles in, just wake them up.
If you've been in my classes you've heard a million times to "zip up your jeans." And that's what you're after, not buttoning a tight skirt, and consequently "sucking it in" but zipping up the lowest abdominal muscles.
And it's similar but different for cardio. If you enjoy indoor cycling (I certainly love it!), this article explains more about diagphramatic breathing in spinnning class.
This week, I enjoyed the rest of the book and his encouragement to free up time to do what you love. Stuff you love, stuff you want to do. Ever thought of doing a race? Phit Chick Trainer Mandy has her Equilibrium gals psyched up to do some races this fall. She was kind enough to share the details -- note them at the bottom.
Mark your calendar now for Saturday Oct 6th when the walking club will meet at Green Acres Market in Briarcliff. You MUST attend -- loads of fun plus a free t-shirt just for showing up! RSVP here, the first 20 Phit Chicks to rsvp (and yes, you must actually show up and walk) get a t-shirt!
I've started a new session of Yoga Basics, and the students are grappling with the "engaging the abs" and the "breathing." Pilates and yoga teach different breathing, but there's so much to learn before you get to the point of discussing the differences. With Pilates, there's an emphasis on a forced exhalation to draw in the transverse muscles, thereby allowing all abdominal muscles a deeper contraction.
Just remember, do NOT "suck it in" and hold your breath. Try very hard to practice (always, right now even!) to pull your lower abdominal muscles in, just wake them up.
If you've been in my classes you've heard a million times to "zip up your jeans." And that's what you're after, not buttoning a tight skirt, and consequently "sucking it in" but zipping up the lowest abdominal muscles.
And it's similar but different for cardio. If you enjoy indoor cycling (I certainly love it!), this article explains more about diagphramatic breathing in spinnning class.
Friday, September 21, 2007
yoga and Christianity
I got an email from my sweetheart cousin Beth in DC. She asked me about an article recently in Christianity Today about yoga. She said she didn't remember me doing the "OM" in my classes.
It made me want to point out one more time that Christians can (and should) do yoga.
Beth is right, I don't do the "OM" -- not because I think it's honoring another "spirit" or any of that, but because it makes people uncomfortable, which is NOT the point. Besides I can't sing. :)
To be honest the OM is pretty misunderstood. The idea behind it is that the vibrations of the vocal cords warm the body internally and set the mind's focus on the breath (sort of like singing forces you to pay attention to your breath). People can bring whatever spiritual component they want to it but the truth is, that's what it's really about. Nothing to fear.
I have really studied all the spiritual sides of yoga, and they really do not conflict with Christianity. I've decided it's like saying the pledge of allegiance with your hand on your heart -- it's not worshiping a graven image --- it's a completely separate thing. You can be a patriotic American and also a Christian. Same thing: you can be a Christian and practice any aspect of yoga. To be honest, and don't quote me on this because it will be misunderstood, the yoga sutras are completely parrallel with the teachings of Christ -- all about loving and doing good. They don't involve worship of any kind.
I always tell people that going to yoga is like going to a movie -- it might be a romantic comedy, it might be a Disney show, or it might be a "Die Hard" experience. :) Truly, I've been to rejuventating lay-on-your-back and breathe the whole hour classes and to others that were complete sweat fests. And I've been to classes where the teacher really got into the meditation and chakras and others where they didn't. Current exercise science research is showing that the "chakras" are actually points in the body that correspond to "intersections" of nerves in the central nervous system and to glands that produce hormones. So there's a complete physical reason; no magic for crying out loud. This is very cool to me, as it shows that those people in India thousands of years ago were on to something (how the heck did they know? there were no physiologists, I really think God gave it to them). It also shows (I think) that the body has many gifts to recieve from yoga. And of course I believe yoga is a gift from God, and all the benefits of yoga are a gift from God.
The other controversy you'll see is based in a fear of India -- many people in India are Hindu, and so there is an association of yoga with Hindu. To further confuse the issue, there ARE types of yoga that do have roots in Hinduism, but not all. Yoga is global; all kinds do it.
Create a healthy, happy weekend
Angela
It made me want to point out one more time that Christians can (and should) do yoga.
Beth is right, I don't do the "OM" -- not because I think it's honoring another "spirit" or any of that, but because it makes people uncomfortable, which is NOT the point. Besides I can't sing. :)
To be honest the OM is pretty misunderstood. The idea behind it is that the vibrations of the vocal cords warm the body internally and set the mind's focus on the breath (sort of like singing forces you to pay attention to your breath). People can bring whatever spiritual component they want to it but the truth is, that's what it's really about. Nothing to fear.
I have really studied all the spiritual sides of yoga, and they really do not conflict with Christianity. I've decided it's like saying the pledge of allegiance with your hand on your heart -- it's not worshiping a graven image --- it's a completely separate thing. You can be a patriotic American and also a Christian. Same thing: you can be a Christian and practice any aspect of yoga. To be honest, and don't quote me on this because it will be misunderstood, the yoga sutras are completely parrallel with the teachings of Christ -- all about loving and doing good. They don't involve worship of any kind.
I always tell people that going to yoga is like going to a movie -- it might be a romantic comedy, it might be a Disney show, or it might be a "Die Hard" experience. :) Truly, I've been to rejuventating lay-on-your-back and breathe the whole hour classes and to others that were complete sweat fests. And I've been to classes where the teacher really got into the meditation and chakras and others where they didn't. Current exercise science research is showing that the "chakras" are actually points in the body that correspond to "intersections" of nerves in the central nervous system and to glands that produce hormones. So there's a complete physical reason; no magic for crying out loud. This is very cool to me, as it shows that those people in India thousands of years ago were on to something (how the heck did they know? there were no physiologists, I really think God gave it to them). It also shows (I think) that the body has many gifts to recieve from yoga. And of course I believe yoga is a gift from God, and all the benefits of yoga are a gift from God.
The other controversy you'll see is based in a fear of India -- many people in India are Hindu, and so there is an association of yoga with Hindu. To further confuse the issue, there ARE types of yoga that do have roots in Hinduism, but not all. Yoga is global; all kinds do it.
Create a healthy, happy weekend
Angela
Tuesday, August 28, 2007
lose yourself
I was walking and listening to Eminem sing...."lose yourself, the music, the moment, you own it, you better never let it go" and thinking about how GOOD it feels to sweat to great tunes.
Also been seeing this trainer, Tracy Anderson in the media everywhere -- W, Bazaar, every magazine in the airport. She's apparently risen to fame with her workout program that includes Pilates exercises and dance-based aerobics. I got suckered in and ordered the DVD. It's not bad. The music is great. Though I prefer www.ulianeArney.com for dance fitness videos. Apparently, though the Gwenneth Paltrow's and Madonna's of the world have been at this Tracy's studio and she's quite the buzz in LA.
Well, it's not quite LA, but in the fall you can take "Cardio Dance" on Saturday mornings at the community center and get in a groovin' music-sweat calorie-burn. Easy to follow too. My promise: only three moves per song.
If you can use a little extra cardio in the fall, come to walking club at 7, then stay for Cardio Dance at 8:15. You'll be sportin' a tiny waist for Halloween :)
The walking club and ALL the fall classes start after Labor Day; get yourself signed up.
Hope it's on your calendar by now... Green Acres is bringing in Lorna Vanderhaeghe for a seminar on Tuesday night, September 11th, "The Hormone Triangle: Adrenals, Liver & Thyroid." Click here to download the flyer.
Green Acres has generously agreed to be a sponsor for our fall walking club; be sure and thank them when you're in there.
Create a healthy, happy Labor Day weekend.
In fitness & in health,
Angela
Also been seeing this trainer, Tracy Anderson in the media everywhere -- W, Bazaar, every magazine in the airport. She's apparently risen to fame with her workout program that includes Pilates exercises and dance-based aerobics. I got suckered in and ordered the DVD. It's not bad. The music is great. Though I prefer www.ulianeArney.com for dance fitness videos. Apparently, though the Gwenneth Paltrow's and Madonna's of the world have been at this Tracy's studio and she's quite the buzz in LA.
Well, it's not quite LA, but in the fall you can take "Cardio Dance" on Saturday mornings at the community center and get in a groovin' music-sweat calorie-burn. Easy to follow too. My promise: only three moves per song.
If you can use a little extra cardio in the fall, come to walking club at 7, then stay for Cardio Dance at 8:15. You'll be sportin' a tiny waist for Halloween :)
The walking club and ALL the fall classes start after Labor Day; get yourself signed up.
Hope it's on your calendar by now... Green Acres is bringing in Lorna Vanderhaeghe for a seminar on Tuesday night, September 11th, "The Hormone Triangle: Adrenals, Liver & Thyroid." Click here to download the flyer.
Green Acres has generously agreed to be a sponsor for our fall walking club; be sure and thank them when you're in there.
Create a healthy, happy Labor Day weekend.
In fitness & in health,
Angela
the good, the bread, the ugly
Ok, about this summer shed program.
I had some good experiences with it personally. And a couple embarrassing ones.
About a month ago I flew to DC to meet with my boss (I've decided that a boss 1,000 miles away is a real boost to career success -- but that's another discussion). I taught the 5:45am Wed yoga class, flew thru the bathroom and traded my yoga top for a t-shirt and put on a jacket. Mr Right was waiting to whisk me to the airport to catch a 7:50 flight. Got on the plane armed with my travel necessities: a banana, an energy bar, a book and my iPod. Easy flight. Landed, did the airport thing with the luggage and cab and went right to my DC office. My boss was waiting, then immediately after him my colleagues. Back to back meetings until 6pm. Now I'd like to tell you I snuck away for healthy snacks, and I can tell you I got my water in. But by 6:30 I was absolutely ravenous. A workout, a flight and a 12-hour workday on a couple hundred calories. Sounds like the ultimate get-skinny plan, doesn't it?
I wish.
I walked over to King Street and decided Greek food sounded good. Sat down and ordered a lemon-garlic Chicken dish, light on the sauce, with steamed vegetables. Life is good.
Except the waiter came around the corner with a basket of bread. Not a problem for me, I don't even like bread. But then he showed me this little flask full of dark green olive oil with little swishes of pureed parsley and garlic. He put it in a saucer and tells me I have to try it. It smells divine.
The bread had the "I look whole grain but I'm probably starchy-white flour with food coloring thrown in" appearance. One piece I decide. Well, my hunger turned into a freakin' monster. Does that ever happen to you after the first bite? I know I'm hungry, but my taste buds are suddenly the Angela-pilot instead of my brain.
That garlicky-parsley oil was amazing. I had three pieces of that bread. Yes, there were only three pieces in the basket. And when my yummy chicken and veggies arrived I couldn't eat 1/4 of it.
Darn waiter. He had me at the parsley-garlic scent.
Lessons? You already know, don't you?
Eat, for crying out loud. Don't wait until the end of the day to wait the appetite monster. And plan for your whole day. Planning for a flight is automatic for me; I have snacks in my bag before I've packed my suitcase. But I didn't think past noon. When I got off that plane I didn't think to go eat because I wasn't going to have time to breathe the rest of the day.
And tell the waiter "NO BREAD!" when he/she takes your order. Heck, tell them the minute you sit down.
Last week I mentioned that Green Acres is bringing in Lorna Vanderhaeghe for a seminar on Tuesday night, September 11th. A timely and important women's health topic: "The Hormone Triangle: Adrenals, Liver & Thyroid." Click here to download the flyer; it's also on www.PhitChicks.com (see "Resources).
Plan your meals and have a healthy week
In fitness & in health,
Angela
http://www.angelabroderick.com/
http://www.phitchicks.com/
www.phitchicks.blogspot.com
I had some good experiences with it personally. And a couple embarrassing ones.
About a month ago I flew to DC to meet with my boss (I've decided that a boss 1,000 miles away is a real boost to career success -- but that's another discussion). I taught the 5:45am Wed yoga class, flew thru the bathroom and traded my yoga top for a t-shirt and put on a jacket. Mr Right was waiting to whisk me to the airport to catch a 7:50 flight. Got on the plane armed with my travel necessities: a banana, an energy bar, a book and my iPod. Easy flight. Landed, did the airport thing with the luggage and cab and went right to my DC office. My boss was waiting, then immediately after him my colleagues. Back to back meetings until 6pm. Now I'd like to tell you I snuck away for healthy snacks, and I can tell you I got my water in. But by 6:30 I was absolutely ravenous. A workout, a flight and a 12-hour workday on a couple hundred calories. Sounds like the ultimate get-skinny plan, doesn't it?
I wish.
I walked over to King Street and decided Greek food sounded good. Sat down and ordered a lemon-garlic Chicken dish, light on the sauce, with steamed vegetables. Life is good.
Except the waiter came around the corner with a basket of bread. Not a problem for me, I don't even like bread. But then he showed me this little flask full of dark green olive oil with little swishes of pureed parsley and garlic. He put it in a saucer and tells me I have to try it. It smells divine.
The bread had the "I look whole grain but I'm probably starchy-white flour with food coloring thrown in" appearance. One piece I decide. Well, my hunger turned into a freakin' monster. Does that ever happen to you after the first bite? I know I'm hungry, but my taste buds are suddenly the Angela-pilot instead of my brain.
That garlicky-parsley oil was amazing. I had three pieces of that bread. Yes, there were only three pieces in the basket. And when my yummy chicken and veggies arrived I couldn't eat 1/4 of it.
Darn waiter. He had me at the parsley-garlic scent.
Lessons? You already know, don't you?
Eat, for crying out loud. Don't wait until the end of the day to wait the appetite monster. And plan for your whole day. Planning for a flight is automatic for me; I have snacks in my bag before I've packed my suitcase. But I didn't think past noon. When I got off that plane I didn't think to go eat because I wasn't going to have time to breathe the rest of the day.
And tell the waiter "NO BREAD!" when he/she takes your order. Heck, tell them the minute you sit down.
Last week I mentioned that Green Acres is bringing in Lorna Vanderhaeghe for a seminar on Tuesday night, September 11th. A timely and important women's health topic: "The Hormone Triangle: Adrenals, Liver & Thyroid." Click here to download the flyer; it's also on www.PhitChicks.com (see "Resources).
Plan your meals and have a healthy week
In fitness & in health,
Angela
http://www.angelabroderick.com/
http://www.phitchicks.com/
www.phitchicks.blogspot.com
Friday, August 17, 2007
Breast Cancer Patient Protection Act
Hi there [member_name_first]~
I sooooooooooo love the Windy City! Just returned from four wonderful days in Chicago. Enjoyed learning sessions at a conference, plenty of walking, shopping and a COOl breeze off the lake.
Important stuff this week!
I met with Shannon at Green Acres last week -- a very sweet gal with a cool business. (You HAVE to go there. The yummy smelling soy candles and organic soaps are reason enough.) Anyway, Green Acres is bringing in Lorna Vanderhaeghe for a seminar on Tuesday night, September 11th. A timely and important women's health topic: "The Hormone Triangle: Adrenals, Liver & Thyroid." The flyer is on our website (see "Resources), but put this on your calendar now.
Here are three fun ways to stay cool in this KC heat:
1) freeze juice in ice cube trays and drop them in Diet Sprite for a delish punch-like drink
2) finish your shower with a cool blast of water. Come on - they do it at spas and charge a fortune.
3) dress in light clothes, keep your hair off your neck and face, and forget the make up -- then it's easy to wipe your face with a cool wet cloth any time of day.
A wedding photographer told me one time that when brides are about to overheat, they rub ice on the inside of their wrists, where the blood runs close to the surface of the skin. I swear it works.
Thanks for your interest in our Phit & Phabulous classes that start this fall. Including the flyer again if you missed it. A note of clarification: there's a new "Yoga Basics" class on Saturdays at the community center and also a "Yoga 101" workshop. The workshop is a chance to listen, watch and then try the basic poses and sequences -- please forward to any friends who want to try yoga and haven't quite signed up yet.
Last week I shared info on a bill about payment for post-masectomy care. I decided signing a petition is great, but I think we should make some phones ring. (Besides I found out the petition listed the bill numbers from the first time the bill was introduced, not the bill numbers of 2007.) So call your congressional representatives and tell them you expect them to support Bill # HR119 & S 459. If you live in Liberty your representative is Sam Graves and the local office number is 792-3976. In Missouri, our senators are Kit Bond and Claire McCaskill, their DC office numbers are:
Bond: 202-224-5721
McCaskill 202-224-6154
So make a phone call, stay cool and fit in your exercise.
In fitness & in health,
Angela
http://www.angelabroderick.com/
http://www.phitchicks.com/
I sooooooooooo love the Windy City! Just returned from four wonderful days in Chicago. Enjoyed learning sessions at a conference, plenty of walking, shopping and a COOl breeze off the lake.
Important stuff this week!
I met with Shannon at Green Acres last week -- a very sweet gal with a cool business. (You HAVE to go there. The yummy smelling soy candles and organic soaps are reason enough.) Anyway, Green Acres is bringing in Lorna Vanderhaeghe for a seminar on Tuesday night, September 11th. A timely and important women's health topic: "The Hormone Triangle: Adrenals, Liver & Thyroid." The flyer is on our website (see "Resources), but put this on your calendar now.
Here are three fun ways to stay cool in this KC heat:
1) freeze juice in ice cube trays and drop them in Diet Sprite for a delish punch-like drink
2) finish your shower with a cool blast of water. Come on - they do it at spas and charge a fortune.
3) dress in light clothes, keep your hair off your neck and face, and forget the make up -- then it's easy to wipe your face with a cool wet cloth any time of day.
A wedding photographer told me one time that when brides are about to overheat, they rub ice on the inside of their wrists, where the blood runs close to the surface of the skin. I swear it works.
Thanks for your interest in our Phit & Phabulous classes that start this fall. Including the flyer again if you missed it. A note of clarification: there's a new "Yoga Basics" class on Saturdays at the community center and also a "Yoga 101" workshop. The workshop is a chance to listen, watch and then try the basic poses and sequences -- please forward to any friends who want to try yoga and haven't quite signed up yet.
Last week I shared info on a bill about payment for post-masectomy care. I decided signing a petition is great, but I think we should make some phones ring. (Besides I found out the petition listed the bill numbers from the first time the bill was introduced, not the bill numbers of 2007.) So call your congressional representatives and tell them you expect them to support Bill # HR119 & S 459. If you live in Liberty your representative is Sam Graves and the local office number is 792-3976. In Missouri, our senators are Kit Bond and Claire McCaskill, their DC office numbers are:
Bond: 202-224-5721
McCaskill 202-224-6154
So make a phone call, stay cool and fit in your exercise.
In fitness & in health,
Angela
http://www.angelabroderick.com/
http://www.phitchicks.com/
"Mama Wants Her Abs Back" & Kudos to Laura S.
"Mama Wants Her Abs Back: Post-natal Core Conditioning" is a new class this fall. Will be offered at the community center; meets twice on Mondays, 6:45 - 7:45pm, Sept 17 & 24th. The community center now offers online registration: www.ci.liberty.mo.us/LPR
Kudos to Phit Chick trainer Laura Sorens -- knew she was a super stud soccer coach, but learned she was also a "Teacher of the Year" (the Liberty School District's newsletter I got last week had her picture in it). Way to go Laura! Take this super woman's Equilibrium class Tues & Thurs evenings and soak up some of her energy!
Kudos to Phit Chick trainer Laura Sorens -- knew she was a super stud soccer coach, but learned she was also a "Teacher of the Year" (the Liberty School District's newsletter I got last week had her picture in it). Way to go Laura! Take this super woman's Equilibrium class Tues & Thurs evenings and soak up some of her energy!
fall Phit & Phabulous classes
Hi there
A political note today...there's a bill called the Breast Cancer Patient Protection Act which will require insurance companies to cover a minimum 48-hour hospital stay for patients undergoing a mastectomy. It's about eliminating the 'drive-through mastectomy' where sometimes women are forced to go home just a few hours after surgery, against the wishes of their doctor, still groggy from anesthesia and sometimes with drainage tubes still attached. Personally, I don't see the *&^+#* question here.
Sign the petition by clicking here if you feel it's something you support. Thanks from the trainer and friend of dozens of survivors!
Excited to share all of our Phit & Phabulous classes that start this fall. Download the flyer here. Early morning yoga will now be at Elite Dance Center, there's an additional Sunday class and a new "Yoga Basics" workshop. Mandy's evening Equilibrium and all EQ2 classes will now be held at Pinnacle Physical Therapy on Kansas Street. Read more in the flyer.
In addition, we'll be offering the following Equilibrium classes at the community center:
1) Tues & Thurs 5:15pm with Laura code: 8232.302
2) Wed 5:30pm & Sat 10:45am code: 8232.305
3) Wed & Fri 5:35 am code: 8232.303 team taught with Angela and a new trainer (you're gonna love her!)
And I'm SOOOOO excited about Kid's Cardio Dance, which will be back this fall on Saturdays at 10am. Get your child off their seat and on their feet -- sign them up. Register for these classes online if you like -- the link is to the right.
Remember, there are 24 hours in each day, take one for you!
In fitness & in health,
Angela
http://www.angelabroderick.com/
http://www.phitchicks.com/
A political note today...there's a bill called the Breast Cancer Patient Protection Act which will require insurance companies to cover a minimum 48-hour hospital stay for patients undergoing a mastectomy. It's about eliminating the 'drive-through mastectomy' where sometimes women are forced to go home just a few hours after surgery, against the wishes of their doctor, still groggy from anesthesia and sometimes with drainage tubes still attached. Personally, I don't see the *&^+#* question here.
Sign the petition by clicking here if you feel it's something you support. Thanks from the trainer and friend of dozens of survivors!
Excited to share all of our Phit & Phabulous classes that start this fall. Download the flyer here. Early morning yoga will now be at Elite Dance Center, there's an additional Sunday class and a new "Yoga Basics" workshop. Mandy's evening Equilibrium and all EQ2 classes will now be held at Pinnacle Physical Therapy on Kansas Street. Read more in the flyer.
In addition, we'll be offering the following Equilibrium classes at the community center:
1) Tues & Thurs 5:15pm with Laura code: 8232.302
2) Wed 5:30pm & Sat 10:45am code: 8232.305
3) Wed & Fri 5:35 am code: 8232.303 team taught with Angela and a new trainer (you're gonna love her!)
And I'm SOOOOO excited about Kid's Cardio Dance, which will be back this fall on Saturdays at 10am. Get your child off their seat and on their feet -- sign them up. Register for these classes online if you like -- the link is to the right.
Remember, there are 24 hours in each day, take one for you!
In fitness & in health,
Angela
http://www.angelabroderick.com/
http://www.phitchicks.com/
Friday, July 06, 2007
Stability Ball, Dance & Aqua
Hi Phit Chicks. I'm taking a much needed afternoon break, sitting near the balcony and occasionally gazing at the sailboats in the harbor and the amazing blue sky and water. I swear it's always room temperature in this city. Absolutely beautiful.
The day started with me observing (OBSERVING, not taking class -- have six more hours of this, too old and too smart to over do it) a dance class called Body Jam. Then to the opening ceremonies of the convention. Heard an amazing keynote speech on the Wellness Revolution. The speaker, now in his mid-50's (looking mid-30s) gave us mind-provoking info. He also told a cute story: He lives in Utah and joined a buddy's mountain biking group. He had to have his wife take him 2/3 of the way up the ride, then he did the final third with the group. He was 45, and his buddy was 65. He said to his friend,"HOW do you do this? I am 45 and I can only do the last third."
His 65-year old friend replied, "Don't worry about it, I couldn't do the whole thing either when I was 45." :)
Better with each day that goes by.
After the keynote I went to a stability ball workshop and learned a few more abdominal exercises that my Sunday yoga class is going to LOVE! Can't wait to share.
And then I went to the highly energetic exhibit hall to try out some new equipment and check out the new music. Then off to another session, this time a dance-based cardio. I came back to the room a few minutes early to enjoy the balcony and fresh air, and am hoping to get re-energized before the party tonight. There is a water aerobics class going on outside and I can hear the instructor so I feel like I'm still in workshop mode. Been a long 12 hours. Whew. I'll find the energy though. Nothing gives me new life like learning.
Hi Phit Chicks. I'm taking a much needed afternoon break, sitting near the balcony and occasionally gazing at the sailboats in the harbor and the amazing blue sky and water. I swear it's always room temperature in this city. Absolutely beautiful.
The day started with me observing (OBSERVING, not taking class -- have six more hours of this, too old and too smart to over do it) a dance class called Body Jam. Then to the opening ceremonies of the convention. Heard an amazing keynote speech on the Wellness Revolution. The speaker, now in his mid-50's (looking mid-30s) gave us mind-provoking info. He also told a cute story: He lives in Utah and joined a buddy's mountain biking group. He had to have his wife take him 2/3 of the way up the ride, then he did the final third with the group. He was 45, and his buddy was 65. He said to his friend,"HOW do you do this? I am 45 and I can only do the last third."
His 65-year old friend replied, "Don't worry about it, I couldn't do the whole thing either when I was 45." :)
Better with each day that goes by.
After the keynote I went to a stability ball workshop and learned a few more abdominal exercises that my Sunday yoga class is going to LOVE! Can't wait to share.
And then I went to the highly energetic exhibit hall to try out some new equipment and check out the new music. Then off to another session, this time a dance-based cardio. I came back to the room a few minutes early to enjoy the balcony and fresh air, and am hoping to get re-energized before the party tonight. There is a water aerobics class going on outside and I can hear the instructor so I feel like I'm still in workshop mode. Been a long 12 hours. Whew. I'll find the energy though. Nothing gives me new life like learning.
Hip Hips
With apologies to Cosmopolitan and like magazines, here's a quiz to determine your "hip-ness"...
1. What's your favorite yoga pose to release the hips? Pigeon? Dancer's pose? (If you don't have one, skip to #6.)
2. Do you sit in a chair more than two hours a day?
3. Do you sleep on your side?
4. Do regularly you run, walk or do step aerobics?
5. Do you want to prevent future low back pain?
6. If you answered "yes" to any of the above then sign up immediately for "Hip Hips" a workshop coming August 4th. Email me to reserve your spot -- enrollment is limited to assure personal attention.
A reminder ..."Get out of BED (Blame, Excuses, Denial)" was referenced in the eNewsletter a couple weeks ago. Have you been saying:
"I am so happy & grateful that I live the life of a thin, fit person"
Not to late to start. Never too late to start (thank goodness).
Cool Things Going On:
"Hip Hips," a workshop on yoga poses, adjustments, stretches as well as traditional exercises for our all-too-tight and too-weak hips (typical in America). Yoga experience is NOT a pre-requisite. Saturday, August 4th, 8:30 - 11:30 am. $29 if you pre-pay by July 20th. I can email you a paypal invoice OR you can mail a check to the address below.
Our " Phit Chicks Summer Shed" program is off and running. If you'd like to take off 4, 6 or 8 pounds by Labor Day, you can still get started. Go to www.PhitChicks.com , click on Resources and print out the "Summer Shed '07."
A new class at a new place: Tues 5:30pm Pilates-Yoga class at Pinnacle. Download the flyer here.
Want to feel like a million bucks on Labor Day? Try our August session of evening Equilibrium with Mandy. Will meet on Mon & Thurs at 5:30pm, Aug 6th - 27th. Seven sessions, $95, no membership or guest fees. Email me for more info.
In fitness and in health,
Angela
http://www.phitchicks.com/
1. What's your favorite yoga pose to release the hips? Pigeon? Dancer's pose? (If you don't have one, skip to #6.)
2. Do you sit in a chair more than two hours a day?
3. Do you sleep on your side?
4. Do regularly you run, walk or do step aerobics?
5. Do you want to prevent future low back pain?
6. If you answered "yes" to any of the above then sign up immediately for "Hip Hips" a workshop coming August 4th. Email me to reserve your spot -- enrollment is limited to assure personal attention.
A reminder ..."Get out of BED (Blame, Excuses, Denial)" was referenced in the eNewsletter a couple weeks ago. Have you been saying:
"I am so happy & grateful that I live the life of a thin, fit person"
Not to late to start. Never too late to start (thank goodness).
Cool Things Going On:
"Hip Hips," a workshop on yoga poses, adjustments, stretches as well as traditional exercises for our all-too-tight and too-weak hips (typical in America). Yoga experience is NOT a pre-requisite. Saturday, August 4th, 8:30 - 11:30 am. $29 if you pre-pay by July 20th. I can email you a paypal invoice OR you can mail a check to the address below.
Our " Phit Chicks Summer Shed" program is off and running. If you'd like to take off 4, 6 or 8 pounds by Labor Day, you can still get started. Go to www.PhitChicks.com , click on Resources and print out the "Summer Shed '07."
A new class at a new place: Tues 5:30pm Pilates-Yoga class at Pinnacle. Download the flyer here.
Want to feel like a million bucks on Labor Day? Try our August session of evening Equilibrium with Mandy. Will meet on Mon & Thurs at 5:30pm, Aug 6th - 27th. Seven sessions, $95, no membership or guest fees. Email me for more info.
In fitness and in health,
Angela
http://www.phitchicks.com/
Hello from San Diego!
Yesterday was a full day of a yoga pre-conference program. Heard from Lorna Francis, PhD, about the connection of the mind and body, and how instructors inadvertently teach clients to control their mind by teaching control of the body. We've heard that exercise is more efficient with the mind engaged, but Dr Francis theory is that by "exercising" control of the body (i.e. where your arm is placed, where your body is in space) you learn to better control your mind. Interesting. Then a wonderful session, "Yoga with Intention" with Lauren Eirk. Liked her so much I stayed for the next one she taught, "Progressions in Yoga," -- always been a big deal to me -- studios so often have no intermediary steps. The teacher shows a pose, then you are supposed to do it, or not. The fitness teacher in me always has been big into teaching progression. Ms Eirk shared some fabulous ideas and thoughts that I am anxious to implement. Then Lawrence Biscontini did a very imaginative mind-body circuit, using foam rollers, gliding discs and combined yoga, tai chi, Pilates and Feldenkrais. What a day!
Yesterday was a full day of a yoga pre-conference program. Heard from Lorna Francis, PhD, about the connection of the mind and body, and how instructors inadvertently teach clients to control their mind by teaching control of the body. We've heard that exercise is more efficient with the mind engaged, but Dr Francis theory is that by "exercising" control of the body (i.e. where your arm is placed, where your body is in space) you learn to better control your mind. Interesting. Then a wonderful session, "Yoga with Intention" with Lauren Eirk. Liked her so much I stayed for the next one she taught, "Progressions in Yoga," -- always been a big deal to me -- studios so often have no intermediary steps. The teacher shows a pose, then you are supposed to do it, or not. The fitness teacher in me always has been big into teaching progression. Ms Eirk shared some fabulous ideas and thoughts that I am anxious to implement. Then Lawrence Biscontini did a very imaginative mind-body circuit, using foam rollers, gliding discs and combined yoga, tai chi, Pilates and Feldenkrais. What a day!
Monday, July 02, 2007
Happy Fourth of July
Start your day with positive inputs; how's this for a getting-started success story...
Angela,
I am doing great on the summer shed program. I lost 3 pounds this week! Woo-hoo! I’ve never seen results that fast! And, I have so much more energy. I had no idea how the “white stuff” was effecting me. Thanks!
Rachel
Have you started your Summer Shed program? You can still download it on the website -- http://www.phitchicks.com/ and click on "Resources."
THIS TUESDAY, July 3rd, I will have my usual Tuesday 5:40am yoga class at the Liberty Community Center -- and this week it's community yoga, meaning all are welcome. That's right, F. R. E. E. yoga on Tuesday -- get yourself supple and centered for the Fourth.
Remember no Equilibrium classes this week due to July 4th holiday and so many folks out of town. Including me, as I'm taking off to a major fitness convention in San Diego. The program is very interesting, as it's usually an indicator of national exercise trends...and this year it's almost all Pilates (mat and equipment based) and yoga. Still lots of cardio, but almost no step classes. Loads of spinning, triathlon training, running & walking programs and dance-based classes. (If you like "Dancing with the Stars" ask me about my Cardio Dance class starting this fall.) My agenda at this conference includes a half-day session on MAT (Muscle Activation Techniques) which should be very useful as it seems everybody has aches & pains these days, as well as workshops like "Yoga with Intention," "An In-Depth Look at the Knee Joint," and "'80's Dance Groove." The last of these will probably have me laughing so hard I can't even break a sweat to Duran Duran or whatever that playlist has in store for us.
I am very excited about this convention, and will be peridically posting updates on the Phit Chicks blog, so if you're curious about a deeper level of learning or just want a dose of "confessions of a fitness instructor," check out www.PhitChicks.blogspot.com. Hope to cyber-connect with you there.
Have a happy Fourth of July; celebrate to the fullest with a swim, a parade, some watermelon or sparklers.
Create a healthy day~
Angela
http://www.phitchicks.com/
http://www.angelabroderick.com/
Angela,
I am doing great on the summer shed program. I lost 3 pounds this week! Woo-hoo! I’ve never seen results that fast! And, I have so much more energy. I had no idea how the “white stuff” was effecting me. Thanks!
Rachel
Have you started your Summer Shed program? You can still download it on the website -- http://www.phitchicks.com/ and click on "Resources."
THIS TUESDAY, July 3rd, I will have my usual Tuesday 5:40am yoga class at the Liberty Community Center -- and this week it's community yoga, meaning all are welcome. That's right, F. R. E. E. yoga on Tuesday -- get yourself supple and centered for the Fourth.
Remember no Equilibrium classes this week due to July 4th holiday and so many folks out of town. Including me, as I'm taking off to a major fitness convention in San Diego. The program is very interesting, as it's usually an indicator of national exercise trends...and this year it's almost all Pilates (mat and equipment based) and yoga. Still lots of cardio, but almost no step classes. Loads of spinning, triathlon training, running & walking programs and dance-based classes. (If you like "Dancing with the Stars" ask me about my Cardio Dance class starting this fall.) My agenda at this conference includes a half-day session on MAT (Muscle Activation Techniques) which should be very useful as it seems everybody has aches & pains these days, as well as workshops like "Yoga with Intention," "An In-Depth Look at the Knee Joint," and "'80's Dance Groove." The last of these will probably have me laughing so hard I can't even break a sweat to Duran Duran or whatever that playlist has in store for us.
I am very excited about this convention, and will be peridically posting updates on the Phit Chicks blog, so if you're curious about a deeper level of learning or just want a dose of "confessions of a fitness instructor," check out www.PhitChicks.blogspot.com. Hope to cyber-connect with you there.
Have a happy Fourth of July; celebrate to the fullest with a swim, a parade, some watermelon or sparklers.
Create a healthy day~
Angela
http://www.phitchicks.com/
http://www.angelabroderick.com/
Monday, June 04, 2007
my curtsy lunge
I just read this article in Forbes online about David Kirsch and his "reverse crossover lunge" -- and screamed (to myself) "that's my curtsy lunge!" I have a love-hate relationship with celebrity trainers; they are so inspiring and yet I feel like the are cheating.
Cheating because they steal my moves? Of course not. A good idea is a good idea, and the "great minds" cliche applies here.
David Kirsch wrote a decent book, The Ultimate New York Diet, but is best known for getting Heidi Klum in runway shape just weeks (like three months) after giving birth. Ok, I'll be fair, kudos to David. His diet book and his exercises are based on solid fitness principles.
But... before you go trying to Google & hire this $400-per-hour guy, take a good look at Heidi Klum. And her 30 inch torso. As my Mr. Right says, "How can you screw that body up?"
Seriously, I think as long as you didn't sit there and feed her donuts for an hour, you're a shoe-in success. Being Heidi Klum's personal trainer is about the best gig around.
On a less serious (more serious?) note, a couple brief yoga thoughts...
At the end of meditation sessions in a good yoga class, you'll hear some inspirational, warm fuzzy messages. Recently I took a very good class and the instructor offered empowerment to "let go of what is no longer serving you." Wow. Think about that one. It actually encouraged me to move my EQ2 group to a different location (read on).
I took a training class yesterday from Paula Tortolano and didn't know I could get so excited about Trikonasana (triangle pose). Can't wait to show you all I learned. Going back tomorrow to learn more on backbends.
Cool Things Going On:
New sessions of "Equilibrium: Balanced Fitness for Women" start this week at the community center. More times, including a 9:00am for you teachers who want to go to school feeling super fit in the fall.
You long-time Eq clients need a boost. The energy was beginning to lull in our last few classes (yes, you worked hard, but you're falling into a "routine") and I am going to "kick it up a notch" as Emeril would say. Email me for details (times, locations, etc).
Create a healthy day,
Angela
Cheating because they steal my moves? Of course not. A good idea is a good idea, and the "great minds" cliche applies here.
David Kirsch wrote a decent book, The Ultimate New York Diet, but is best known for getting Heidi Klum in runway shape just weeks (like three months) after giving birth. Ok, I'll be fair, kudos to David. His diet book and his exercises are based on solid fitness principles.
But... before you go trying to Google & hire this $400-per-hour guy, take a good look at Heidi Klum. And her 30 inch torso. As my Mr. Right says, "How can you screw that body up?"
Seriously, I think as long as you didn't sit there and feed her donuts for an hour, you're a shoe-in success. Being Heidi Klum's personal trainer is about the best gig around.
On a less serious (more serious?) note, a couple brief yoga thoughts...
At the end of meditation sessions in a good yoga class, you'll hear some inspirational, warm fuzzy messages. Recently I took a very good class and the instructor offered empowerment to "let go of what is no longer serving you." Wow. Think about that one. It actually encouraged me to move my EQ2 group to a different location (read on).
I took a training class yesterday from Paula Tortolano and didn't know I could get so excited about Trikonasana (triangle pose). Can't wait to show you all I learned. Going back tomorrow to learn more on backbends.
Cool Things Going On:
New sessions of "Equilibrium: Balanced Fitness for Women" start this week at the community center. More times, including a 9:00am for you teachers who want to go to school feeling super fit in the fall.
You long-time Eq clients need a boost. The energy was beginning to lull in our last few classes (yes, you worked hard, but you're falling into a "routine") and I am going to "kick it up a notch" as Emeril would say. Email me for details (times, locations, etc).
Create a healthy day,
Angela
Tuesday, May 15, 2007
this is your brain on yoga
One more hello from Alaska.
A reminder of the Memorial Day workshops:
I will be doing a Yoga Masterclass on Saturday morning and a workshop on Monday morning.
If you're intrigued by the above steps, plan to attend the workshop on Monday and learn all eight, as well as more about chakras and the basics of meditation. This workshop is like a mini-retreat, and runs from 9:00 to 11:00 am. It includes a learning session (hopefully outdoors if weather is nice) and a mini-class; email me at AngelaBroderick@aol.com for info.
Create a Phit day, and remember, there are 24 hours in each day, take one for you.
Angela
http://www.phitchicks.com
http://www.angelabroderick.com
A reminder of the Memorial Day workshops:
I will be doing a Yoga Masterclass on Saturday morning and a workshop on Monday morning.
If you're intrigued by the above steps, plan to attend the workshop on Monday and learn all eight, as well as more about chakras and the basics of meditation. This workshop is like a mini-retreat, and runs from 9:00 to 11:00 am. It includes a learning session (hopefully outdoors if weather is nice) and a mini-class; email me at AngelaBroderick@aol.com for info.
Create a Phit day, and remember, there are 24 hours in each day, take one for you.
Angela
http://www.phitchicks.com
http://www.angelabroderick.com
Thursday, May 10, 2007
"what's age got to do with it?"
This week the Phit Chick news is inspired by Gail Sheehy, author of the famed Passages and her latest, >>> and the Seasoned Woman. In a recent interview Ms Sheehy talks about recharging passion, and, yes, dear readers, once again you can guess the magic answers...
"When I start losing interest, it's usually because I feel fat and unhappy. I go on a salmon-and-salad regimen and become a gym rat until I feel attractive to myself again, and my husband's interest follows."
Hmmmm. Is it just me or is every author and expert (from skin care to parenting to business success to s. e. x.) advising healthy nutrition and exercise?
Not into books? Let's go to Hollywood...Helen Mirren was everywhere this past awards season. Click here (it takes a second, but it's impressive) and take a look at the beautiful back on this 61 year old actress -- I bet she can do 100 pounds on the lat pull down machine.
Our days of exercising less because we're older are GONE! Too busy? Too tired? That just means you need it more.
Take a cue from 76-year old Oscar winner Clint Eastwood:
"I do something every day—from walking or running to really hitting it hard in the gym, doing cardio or lifting weights. I've always been interested in fitness; it's never been a fad thing with me. These days, I just make sure that I'm more consistent, more dedicated.
As you get older, you have to keep at it more diligently."
So there's your motivation. This man is winning Academy Awards in his late 70's, supposedly in talks to direct Angelina Jolie in an upcoming film, and he works out every day.
So do something every day, including Saturday. This Saturday the walking club will meet on the Liberty Square, in front of Quotations dress shop at 7am. Quotations owner, the very well-dressed Phit Chick Vicky, will be our host.
Regardless fo your age, AARP's "Power Foods" have some great suggestions. And I've put the notes from EQ2's supermarket tour on the website, click here at http://www.phitchicks.com/ and find it on the home page under "Workouts & Handouts."
If you're going to be in town Memorial Day weekend, I'll be teaching a yoga master class Saturday morning, and a workshop on Monday morning -- more details in next week's newsletter.
Create a healthy weekend [member_name_first], and remember, there are 24 hours in each day, take one for you.
Angela
http://www.phitchicks.com/
http://www.angelabroderick.com
"When I start losing interest, it's usually because I feel fat and unhappy. I go on a salmon-and-salad regimen and become a gym rat until I feel attractive to myself again, and my husband's interest follows."
Hmmmm. Is it just me or is every author and expert (from skin care to parenting to business success to s. e. x.) advising healthy nutrition and exercise?
Not into books? Let's go to Hollywood...Helen Mirren was everywhere this past awards season. Click here (it takes a second, but it's impressive) and take a look at the beautiful back on this 61 year old actress -- I bet she can do 100 pounds on the lat pull down machine.
Our days of exercising less because we're older are GONE! Too busy? Too tired? That just means you need it more.
Take a cue from 76-year old Oscar winner Clint Eastwood:
"I do something every day—from walking or running to really hitting it hard in the gym, doing cardio or lifting weights. I've always been interested in fitness; it's never been a fad thing with me. These days, I just make sure that I'm more consistent, more dedicated.
As you get older, you have to keep at it more diligently."
So there's your motivation. This man is winning Academy Awards in his late 70's, supposedly in talks to direct Angelina Jolie in an upcoming film, and he works out every day.
So do something every day, including Saturday. This Saturday the walking club will meet on the Liberty Square, in front of Quotations dress shop at 7am. Quotations owner, the very well-dressed Phit Chick Vicky, will be our host.
Regardless fo your age, AARP's "Power Foods" have some great suggestions. And I've put the notes from EQ2's supermarket tour on the website, click here at http://www.phitchicks.com/ and find it on the home page under "Workouts & Handouts."
If you're going to be in town Memorial Day weekend, I'll be teaching a yoga master class Saturday morning, and a workshop on Monday morning -- more details in next week's newsletter.
Create a healthy weekend [member_name_first], and remember, there are 24 hours in each day, take one for you.
Angela
http://www.phitchicks.com/
http://www.angelabroderick.com
Saturday, May 05, 2007
race season
Almost forgot: several races coming up, including the Mother's Day Run/Walk. Get yourself signed up so you'll get yourself moving!
Thursday, May 03, 2007
sharin' sharon's story
Yet another amazing Phit Chick tells her story....
My name is Sharon Muir. I am 35 years old, the wife of Rob and mother of 3 year old, Ethan. I have rheumatoid arthritis. I was diagnosed with this chronic illness 10 years ago. I take many medications to control my disease and take pain medication 3 times a day. My goal more than weight loss is to live a healthy life in a more healthy body. I am acheiving that goal by eating healthy including adding more veggies to my daily diet and eating smaller portions. In January 2007, I began taking the Women's Equilibrium Class. I have taken the class for 4 months now and have lost 10 lbs. Since 2005, I have slowly lost a total of 30 lbs. The most current 10 lbs. just melted off due to reshaping my body and reshaping my daily diet.
Do something amazing for yourself in May [member_name_first] -- from our very own Phit Chicks here are a couple ideas:
The Hillcrest Run/Walk on May 19, click here if you want more details, or email Phit Chick Denise, she has put a team together.
The Mother's Day run in Corporate Woods -- a 5K at 8:00am -- click this website for more info.
And of course, put Equilibrium on that list -- we start our May sessions next week, May 7th.
The walking club will meet at William Jewell College this week, in front of the Mabee Center. Saturday at 7am -- be there!
Have a good weekend, and remember, there are 24 hours in each day, take one for you.
Create a healthy day~
Angela
http://www.phitchicks.com/
http://www.angelabroderick.com/
Thanks to our walking club sponsors:
Quotation’s is a lovely women’s boutique located at 17 N. Water St. on the historic Liberty Square. Quotation’s carries unique fashions, accessories and small gifts. You’ll find service and a friendly shopping atmosphere when you visit.” Or “Quotation’s is a women’s boutique located at 17 N. Water St. on the historic Liberty Square. Shopping for mother of the bride, graduation, casual and office wear? Quotations can meet your needs, and there are new arrivals daily!”
http://www.phitchicks.com/
My name is Sharon Muir. I am 35 years old, the wife of Rob and mother of 3 year old, Ethan. I have rheumatoid arthritis. I was diagnosed with this chronic illness 10 years ago. I take many medications to control my disease and take pain medication 3 times a day. My goal more than weight loss is to live a healthy life in a more healthy body. I am acheiving that goal by eating healthy including adding more veggies to my daily diet and eating smaller portions. In January 2007, I began taking the Women's Equilibrium Class. I have taken the class for 4 months now and have lost 10 lbs. Since 2005, I have slowly lost a total of 30 lbs. The most current 10 lbs. just melted off due to reshaping my body and reshaping my daily diet.
Do something amazing for yourself in May [member_name_first] -- from our very own Phit Chicks here are a couple ideas:
The Hillcrest Run/Walk on May 19, click here if you want more details, or email Phit Chick Denise, she has put a team together.
The Mother's Day run in Corporate Woods -- a 5K at 8:00am -- click this website for more info.
And of course, put Equilibrium on that list -- we start our May sessions next week, May 7th.
The walking club will meet at William Jewell College this week, in front of the Mabee Center. Saturday at 7am -- be there!
Have a good weekend, and remember, there are 24 hours in each day, take one for you.
Create a healthy day~
Angela
http://www.phitchicks.com/
http://www.angelabroderick.com/
Thanks to our walking club sponsors:
Quotation’s is a lovely women’s boutique located at 17 N. Water St. on the historic Liberty Square. Quotation’s carries unique fashions, accessories and small gifts. You’ll find service and a friendly shopping atmosphere when you visit.” Or “Quotation’s is a women’s boutique located at 17 N. Water St. on the historic Liberty Square. Shopping for mother of the bride, graduation, casual and office wear? Quotations can meet your needs, and there are new arrivals daily!”
http://www.phitchicks.com/
Sunday, April 29, 2007
pieces of April
Happy Spring Phit Chicks!
Hopefullly you are making plans for your own "blooming" along with nature.
Use spring's built-in inspiration -- take in some sunshine and pump up your circulation tomorrow morning -- walking club will meet at the front doors of the Liberty Community Center at 7:00am. Live with intention. Make a decision now to be there, and show up. It'll be a perfect kickoff to a beautiful day.
April has been such a month of learning. This past week alone, I have heard from four women excited about losing weight, gaining spirits and feeling all-round good after taking some me-first steps. One in particular was telling me about her experience with Equilibrium being one of slow but amazing life changes. Exercise is fun; but I once again celebrate being in the business of inspiration not perspiration.
I was happy to discover that NetFlix also carries exercise videos, and ordered Shiva Rea's Creative Core Abs -- it is quite possibly the most beautiful exercise video (dvd) ever made. It's set in the White Sands National Park in New Mexico. It's like belly dancing on the mat. The first section is almost a modern dance performance. The third section is bit wild, and you won't see it in my classes, but the whole thing is just beautiful. See the talented Shiva in action here.
Phit Chicks are eco-friendly chicks, and I think you'll like www.GreenwithGlamour.com for cool gifts and fun stuff.
I want these messages to be a bright spot in your day, but I must pay a brief tribute to another working gal/yoga teacher, a talented journalist and remarkable soul, Miss Julie Campbell -- with only two weeks left in her Peace Corps tour, tragedy came upon her. I took Julie's class years ago during a free evening of a business trip. Reflecting on this, and the horrific event in Virginia this week, I think about my ache-y knees, dirty laundry, looming work deadlines and take delight in my blessed life.
Create a healthy day~
Angela
www.PhitChicks.com
www.AngelaBroderick.com
Hopefullly you are making plans for your own "blooming" along with nature.
Use spring's built-in inspiration -- take in some sunshine and pump up your circulation tomorrow morning -- walking club will meet at the front doors of the Liberty Community Center at 7:00am. Live with intention. Make a decision now to be there, and show up. It'll be a perfect kickoff to a beautiful day.
April has been such a month of learning. This past week alone, I have heard from four women excited about losing weight, gaining spirits and feeling all-round good after taking some me-first steps. One in particular was telling me about her experience with Equilibrium being one of slow but amazing life changes. Exercise is fun; but I once again celebrate being in the business of inspiration not perspiration.
I was happy to discover that NetFlix also carries exercise videos, and ordered Shiva Rea's Creative Core Abs -- it is quite possibly the most beautiful exercise video (dvd) ever made. It's set in the White Sands National Park in New Mexico. It's like belly dancing on the mat. The first section is almost a modern dance performance. The third section is bit wild, and you won't see it in my classes, but the whole thing is just beautiful. See the talented Shiva in action here.
Phit Chicks are eco-friendly chicks, and I think you'll like www.GreenwithGlamour.com for cool gifts and fun stuff.
I want these messages to be a bright spot in your day, but I must pay a brief tribute to another working gal/yoga teacher, a talented journalist and remarkable soul, Miss Julie Campbell -- with only two weeks left in her Peace Corps tour, tragedy came upon her. I took Julie's class years ago during a free evening of a business trip. Reflecting on this, and the horrific event in Virginia this week, I think about my ache-y knees, dirty laundry, looming work deadlines and take delight in my blessed life.
Create a healthy day~
Angela
www.PhitChicks.com
www.AngelaBroderick.com
pieces of April, part two
Hello from the windy city Phit Chicks. Though it's more of the rainy city today. Yesterday I returned from Washington DC, where I got to visit Tranquil Space, named one of the 10 most beautiful yoga studios by Conde Naste Traveler magazine. The owner Kimberlie has some fun podcasts on her website if you want to listen to some cool, interesting women interviewed.
Speaking of cool, interesting women, a big thank you to Phit Chick Vicki for being one of our three walking club sponsors. Vicki owns "Quotations" a dress shop on the square in Liberty. Yummy clothes! And constantly new stuff. A visit to Quotations is a must for any hip-dressed Phit Chick. Read more about Quotations below.
Tomorrow morning the walking club will meet at the front doors of the Liberty Community Center again at 7:00am.
Yesterday I landed in KC, hurried home, repacked the bag and ran back to the airport to head to Chicago. After working a few hours advocating for access to quality health care, I'm excited to tour some funky fitness clubs and yoga spaces.
Have a good weekend and remember, there are 24 hours in each day, take one for you.
Create a healthy day~
Angela
Speaking of cool, interesting women, a big thank you to Phit Chick Vicki for being one of our three walking club sponsors. Vicki owns "Quotations" a dress shop on the square in Liberty. Yummy clothes! And constantly new stuff. A visit to Quotations is a must for any hip-dressed Phit Chick. Read more about Quotations below.
Tomorrow morning the walking club will meet at the front doors of the Liberty Community Center again at 7:00am.
Yesterday I landed in KC, hurried home, repacked the bag and ran back to the airport to head to Chicago. After working a few hours advocating for access to quality health care, I'm excited to tour some funky fitness clubs and yoga spaces.
Have a good weekend and remember, there are 24 hours in each day, take one for you.
Create a healthy day~
Angela
Monday, March 19, 2007
Phit Stuff for Spring
Got a list of phit (as in hip, cool, and "fit" for a terrific gal like you) stuff for you to check out.
YOGA
This weekend I am headed for another continuing education workshop to learn more yoga. I am anxious to share with you all the wisdom of Aadil Palkhivala, including new stuff on twists, backbends, inversions and joints.
BOOKS
Between all the reading and research and class design, I sometimes think I'm going to meet myself coming and going in fitness. But it's all about BALANCE, and since I'm a firm believer in walking the talk, I've also commited several hours to nuturing the creative Angela, and I learned a great deal from Twelve Secrets of Highly Creative Women. It's on my nightstand right on top of Fearless Living and about a dozen others. Gotta get caught up on that reading (not that that is a dreaded task).
JEANS
Need new jeans for spring? Well, it only takes a few minutes in most dressing rooms for me to believe that I have one woman's waist and another woman's thighs. Save some self-esteem bashing in the dressing room; check out www.ZAFU.com -- thank you phit chick sister Karen for this link -- answer a few quick questions about whether the waist is usually too big, etc, and find a list of jeans that fit you (of all prices).
Everybody loves a new t-shirt. And what is more fun than your very own Phit Chicks t-shirt. The designers unveiled their spring collections weeks ago, but the Phit Couture t-shirt for spring 2007 will be a fun one you don't want to miss. All you have to do is show up for at least two workouts during our Spring Fling.
Since women follow through commitments made to others, but not always on commitments made to themselves, here's your chance to assure you show up for a Spring Fling Workout. Click here and RSVP for the workouts you'll attend. In the comments section, indicate your t-shirt size: M, L, XL or XXL.
You don't want to leave a chick out several bucks for a t-shirt, so you'll show up. Get the workouts on your calendar, go online and RSVP, and we'll see you there.
I know there's lots going on. Make a little time in Spring Break for you. Go to www.Phitchicks.com and click on "Spring Fling" to save your spot.
YOGA
This weekend I am headed for another continuing education workshop to learn more yoga. I am anxious to share with you all the wisdom of Aadil Palkhivala, including new stuff on twists, backbends, inversions and joints.
BOOKS
Between all the reading and research and class design, I sometimes think I'm going to meet myself coming and going in fitness. But it's all about BALANCE, and since I'm a firm believer in walking the talk, I've also commited several hours to nuturing the creative Angela, and I learned a great deal from Twelve Secrets of Highly Creative Women. It's on my nightstand right on top of Fearless Living and about a dozen others. Gotta get caught up on that reading (not that that is a dreaded task).
JEANS
Need new jeans for spring? Well, it only takes a few minutes in most dressing rooms for me to believe that I have one woman's waist and another woman's thighs. Save some self-esteem bashing in the dressing room; check out www.ZAFU.com -- thank you phit chick sister Karen for this link -- answer a few quick questions about whether the waist is usually too big, etc, and find a list of jeans that fit you (of all prices).
Everybody loves a new t-shirt. And what is more fun than your very own Phit Chicks t-shirt. The designers unveiled their spring collections weeks ago, but the Phit Couture t-shirt for spring 2007 will be a fun one you don't want to miss. All you have to do is show up for at least two workouts during our Spring Fling.
Since women follow through commitments made to others, but not always on commitments made to themselves, here's your chance to assure you show up for a Spring Fling Workout. Click here and RSVP for the workouts you'll attend. In the comments section, indicate your t-shirt size: M, L, XL or XXL.
You don't want to leave a chick out several bucks for a t-shirt, so you'll show up. Get the workouts on your calendar, go online and RSVP, and we'll see you there.
I know there's lots going on. Make a little time in Spring Break for you. Go to www.Phitchicks.com and click on "Spring Fling" to save your spot.
Spring Fling Workouts planned
Here is the correct handout for our Spring Fling workouts!
Sorry about yesterday's error. A lesson with cyber mail -- clicking 1/8 inch from where you shold and you've just sent 300 women the wrong handout!
So, another try: Get that calendar out -- it's time to plan for the Phit Chick's Spring Fling.
Liberty school’s are closed April 2—6, but no BREAK for you, Phit Chick! Get tone and trim and enjoy some sweat & laughter at these special workouts…
Outdoor Circuit
Join our soccer-coach, Phit Chicks trainer and all-round cool gal Laura Sorens for a 45-minute circuit of strength & your choice of jogging or power walking. Tuesday, April 3rd @ 9:00am
Retro Sweat Circuit
Get ready for shorts & no-sleeves in this circuit workout to 60’s,70’s and 80’s tunes.
Calories-B-Gone! Wednesday, April 4th @ 8:00—9:00am
Man Camp (Bring him!)
Golfer? Couch Potato? Main Squeeze?
All men welcome in this manly class featuring testosterone-friendly yoga poses & core strength exercises. (NOTE: We've moved this from the original Saturday date so childcare will be available at the community center.)
Thursday, April 5th 5:30—6:25pm
Cardio Salsa~
Muy Phit, Cliente Chicas will sweat our way through simple steps to hot Latin tunes. Bring your teenagers, bring your girlfriends, bring anybody who can say “cha, cha, cha.”
Thursday, April 5th, 6:30—7:10 pm
Pilates Circuit
My trainer friend Tina says this workout “gets your body hummin’” — gotta give it a try.
Thursday, April 5th, 7:10—7:45pm
All Phit Chicks are welcome. Use the "send to a friend" link at the very top of this newsletter.
Spring break will never leave you in such good shape. Go to www.PhitChicks.com and rsvp for a class today!
Or, email me here and let me know what you will attend.
Create a healthy day~
Angela
www.PhitChicks.com
www.AngelaBroderick.com
Sorry about yesterday's error. A lesson with cyber mail -- clicking 1/8 inch from where you shold and you've just sent 300 women the wrong handout!
So, another try: Get that calendar out -- it's time to plan for the Phit Chick's Spring Fling.
Liberty school’s are closed April 2—6, but no BREAK for you, Phit Chick! Get tone and trim and enjoy some sweat & laughter at these special workouts…
Outdoor Circuit
Join our soccer-coach, Phit Chicks trainer and all-round cool gal Laura Sorens for a 45-minute circuit of strength & your choice of jogging or power walking. Tuesday, April 3rd @ 9:00am
Retro Sweat Circuit
Get ready for shorts & no-sleeves in this circuit workout to 60’s,70’s and 80’s tunes.
Calories-B-Gone! Wednesday, April 4th @ 8:00—9:00am
Man Camp (Bring him!)
Golfer? Couch Potato? Main Squeeze?
All men welcome in this manly class featuring testosterone-friendly yoga poses & core strength exercises. (NOTE: We've moved this from the original Saturday date so childcare will be available at the community center.)
Thursday, April 5th 5:30—6:25pm
Cardio Salsa~
Muy Phit, Cliente Chicas will sweat our way through simple steps to hot Latin tunes. Bring your teenagers, bring your girlfriends, bring anybody who can say “cha, cha, cha.”
Thursday, April 5th, 6:30—7:10 pm
Pilates Circuit
My trainer friend Tina says this workout “gets your body hummin’” — gotta give it a try.
Thursday, April 5th, 7:10—7:45pm
All Phit Chicks are welcome. Use the "send to a friend" link at the very top of this newsletter.
Spring break will never leave you in such good shape. Go to www.PhitChicks.com and rsvp for a class today!
Or, email me here and let me know what you will attend.
Create a healthy day~
Angela
www.PhitChicks.com
www.AngelaBroderick.com
Thursday, March 08, 2007
fashionable fitness
One of my secret past-times is reading fashion magazines. No, I'll never own a $5k dress, but the fabrics and colors and sparkly accessories are just girl fun for me. In this month's Bazaar, it was fun to read the suprising mind-set of jet-setting, successful fashion designer John Galliano. Here's an excerpt for you....
Though he used to be the poster boy for all-night partying, Galliano now keeps to a 13-hour-a-week keep-fit habit, with different trainers for weights, boxing and aerobics. (He even runs on Christmas day.) His eating patterns have acquired a scientific reference: slow-burning carbs leading up to a show when he's doing as many as 40 fittings a day. "I'm responsible for 800 people's mortgages and 15 collections a year," he retorts. "You bet I train like an athlete."
I think that's intriguing because we are so accustomed to hearing how our priorities and pressures of life keep us to busy to exercise. Obviously using it as a reason to keep exercise as a priority works better.
I sometimes find it's just hard to fit in enough cardio, and I'm really excited about a new exercise product. Jumping rope is probably the best cardio you can get -- it doesn't take much space and it gets your body into incredible shape. The new Jump Snap is genius -- you won't trip on the rope! I set us up for a Phit Chicks group discount, so if you consider buying it jot down discount code 20JSINSTR because that'll get you 20% off.
I was recently introduced to a terrific networking tool -- it's like an online version of six degrees a la Kevin Bacon, but even better. Check out http://www.linkedin.com/ -- you can easily and quickly register yourself, introduce friends and connect to all kinds of people. Connect to me when you get on there and then email your friends. It's really fun to watch your contacts increase.
What does make-up guru Bobbi Brown say is the best thing for your skin? Hint: it's not a beauty product. Find out by clicking here.
We launched our March Equilibrium's this week, and with our week of spring break workouts (more on that soon) it's still a really good deal to sign up for March -- email me for details. The spring break workouts will include:Phit Chicks "Man Camp" -- bring him!
"Yoga at Home" workshop
Salsa Sweat, a latin cardio class followed by some ab work that'll give "sharing a six-pack with a friend" new meaning,
and several new circuit workouts.
More on the "fashion" front...my all-time favorite workut wear is still Athleta, but I recently got a great deal (under $20!) on a sports bra I love at One Hanes Place. I'm also in love with the organic clothing from Blue Canoe soft & yummy yoga pants.
One more thing: runners & walkers mark your calendar for April 14th, the JayDoc Fun Run organized by KU Medical Students benefits their free clinic.
Make it a healthy day~
angela
Angela Broderick, MA
http://www.phitchicks.com/
angelabroderick@aol.com
Though he used to be the poster boy for all-night partying, Galliano now keeps to a 13-hour-a-week keep-fit habit, with different trainers for weights, boxing and aerobics. (He even runs on Christmas day.) His eating patterns have acquired a scientific reference: slow-burning carbs leading up to a show when he's doing as many as 40 fittings a day. "I'm responsible for 800 people's mortgages and 15 collections a year," he retorts. "You bet I train like an athlete."
I think that's intriguing because we are so accustomed to hearing how our priorities and pressures of life keep us to busy to exercise. Obviously using it as a reason to keep exercise as a priority works better.
I sometimes find it's just hard to fit in enough cardio, and I'm really excited about a new exercise product. Jumping rope is probably the best cardio you can get -- it doesn't take much space and it gets your body into incredible shape. The new Jump Snap is genius -- you won't trip on the rope! I set us up for a Phit Chicks group discount, so if you consider buying it jot down discount code 20JSINSTR because that'll get you 20% off.
I was recently introduced to a terrific networking tool -- it's like an online version of six degrees a la Kevin Bacon, but even better. Check out http://www.linkedin.com/ -- you can easily and quickly register yourself, introduce friends and connect to all kinds of people. Connect to me when you get on there and then email your friends. It's really fun to watch your contacts increase.
What does make-up guru Bobbi Brown say is the best thing for your skin? Hint: it's not a beauty product. Find out by clicking here.
We launched our March Equilibrium's this week, and with our week of spring break workouts (more on that soon) it's still a really good deal to sign up for March -- email me for details. The spring break workouts will include:Phit Chicks "Man Camp" -- bring him!
"Yoga at Home" workshop
Salsa Sweat, a latin cardio class followed by some ab work that'll give "sharing a six-pack with a friend" new meaning,
and several new circuit workouts.
More on the "fashion" front...my all-time favorite workut wear is still Athleta, but I recently got a great deal (under $20!) on a sports bra I love at One Hanes Place. I'm also in love with the organic clothing from Blue Canoe soft & yummy yoga pants.
One more thing: runners & walkers mark your calendar for April 14th, the JayDoc Fun Run organized by KU Medical Students benefits their free clinic.
Make it a healthy day~
angela
Angela Broderick, MA
http://www.phitchicks.com/
angelabroderick@aol.com
Friday, January 26, 2007
winter soul-stice
from Dec 21st Phit Chicks newsletter....
Happy Winter Solstice [member_name_first]!
Today (if you're reading this Thursday) is the shortest day(light) of the year.
On a day of shortened light, ponder a few seconds on this ahppy thought...
"Thousands of candles can be lit from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared." ---- attributed to the Buddha.
And, if you're reading this on Friday, happy first day of winter.
I -- along with Mandy, Mendy, Maureen, Laura and Laurel -- would like to take a moment to send a special thank you for a wonderful year in this relationship of business, fitness and friendship.
All my December travels have allowed me mucho magazine reading time; there's literally nothing in the news stand that I haven't at least skimmed the December issue. My favorite: a quote from
Cameron Diaz in Self: "You're responsible for your body. People seem to take better care of their cars." Speaking of Miss Diaz, she shows us how sexy a woman's back can be on the cover of W magazine. For heaven's sake, I wanted to start doing pull-ups right there in the airport. Visual proof of what a well-defined shoulder and back can do for your entire physique. On with the strength training!
And Women's Health (which I think is new) featured a two-page spread of some very effective core exercises, including the tried-and-true plank. Those of you who are career gals will love this new magazine Pink -- it's a combination of Oprah's magazine and Fortune.
And I promise this is the last time you'll hear this from me....the average woman gains 7 pounds between Thanksgiving and New Years. Keep moving.
For your calendar: the "Santa Buster," an aerobics class, will be at 8:00am on Dec 26th at the Liberty Community Center. And the next session of Equilbrium classes begin the second week of January, email me if you have any questions.
Enjoy the season, and we hope to see you in many new classes beginning January 7th! One last thing: put on your best Dr Suess voice and click here to read a special holiday message.
Have a wonderful holiday,
angela
Happy Winter Solstice [member_name_first]!
Today (if you're reading this Thursday) is the shortest day(light) of the year.
On a day of shortened light, ponder a few seconds on this ahppy thought...
"Thousands of candles can be lit from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared." ---- attributed to the Buddha.
And, if you're reading this on Friday, happy first day of winter.
I -- along with Mandy, Mendy, Maureen, Laura and Laurel -- would like to take a moment to send a special thank you for a wonderful year in this relationship of business, fitness and friendship.
All my December travels have allowed me mucho magazine reading time; there's literally nothing in the news stand that I haven't at least skimmed the December issue. My favorite: a quote from
Cameron Diaz in Self: "You're responsible for your body. People seem to take better care of their cars." Speaking of Miss Diaz, she shows us how sexy a woman's back can be on the cover of W magazine. For heaven's sake, I wanted to start doing pull-ups right there in the airport. Visual proof of what a well-defined shoulder and back can do for your entire physique. On with the strength training!
And Women's Health (which I think is new) featured a two-page spread of some very effective core exercises, including the tried-and-true plank. Those of you who are career gals will love this new magazine Pink -- it's a combination of Oprah's magazine and Fortune.
And I promise this is the last time you'll hear this from me....the average woman gains 7 pounds between Thanksgiving and New Years. Keep moving.
For your calendar: the "Santa Buster," an aerobics class, will be at 8:00am on Dec 26th at the Liberty Community Center. And the next session of Equilbrium classes begin the second week of January, email me if you have any questions.
Enjoy the season, and we hope to see you in many new classes beginning January 7th! One last thing: put on your best Dr Suess voice and click here to read a special holiday message.
Have a wonderful holiday,
angela
a week of amazing chicks
The week started with some dissappointment as the ice forced me to cancel my Sunday morning favorite yoga. But the forced "day off" was the beginning of a pretty wonderful week. I have a new elliptical and it sits right in the living room and I'm happy to report that I"ve been on it six of the past seven days for at least 30 minutes. It's not a real expensive model, and tends to rock side-to-side if you aren't careful. I look at it as encouragement to keep my core stable. :)
I've been lucky to see firsthand how cool it is to watch women on different paths and in different phases support each other. One amazing chick who always makes me laugh out loud is columnist Lisa Kogan. She tries to point out the commonalities we have as women in an article on expanded families for children of working mothers:
But I don't want to fight with you, Miss Nebraska. I've had enough of red state/blue state, your god or mine, tastes great versus less filling. The planet is divided enough at this point, so I'm officially calling for a cease-fire, a moratorium on snarkiness, or at the very least a modicum of tolerance. We are better than this—we are women. We crave potato products, we read witty novels, we notice shoes, we follow our gut, we try to keep men from becoming violent, and believe it or not, Miss Nebraska—there's one more thing we have in common: When all is said and done, we both want the best for our families.
Very good points...click here to read the whole thing, which is quite funny.
Friday night, another amazing chick, photographer Annie Liebovitz. At a Rainy Day Books event, I watched a slide show of her photos and got her to sign my book. Annie has a amazing and enviable career, starting at age 19 being a photographer for Rolling Stone magazine and currently shooting covers for Vanity Fair and Vogue. I admire the guts this woman has. One of the photos in her book is her, pregnant at age 51. Yes, I said 51. That baby is now five years old, and she also has baby twins. And she's signing 1,000 books on Friday night. The Q&A surrounded photography, but I so wanted to raise my hand and ask her what she did to keep her energy up.
Now, about last week's challenge of creating micro-goals, well, Phit Chicks, you were so impressive!
Of all the amazing women I encountered this week, you are at the top of the heap. I heard from so many of you, and you all had several goals -- good ones! Way to many to list here, but in case you haven't written your micro-goals yet (the best ideas are stolen), here's a few really good ones:
Lori is going to get a Sam's membership and check out a food sealer so she can prepare meals for her family and eat out less often. She decided she's going to know what's for dinner before 5:00. (Do you know what's for dinner tonight?)
Jan is going to order Grande's instead of Venti's at the coffee shop, and walk her dog around the track twice instead of once.
Karen is going to do push-ups and sit-ups during commercials on TV night.
Debby is going to read food labels and look for info about sugar & flour and learn more about the Glycemic Index.
Trisha is going to keep a food journal and include info on how she feels when she's eating. Susan is going to walk on her lunch hour and put air in her stability ball. (You're not alone Susan, I talked to five people this week who haven't aired-up their ball.)
Laura is going to drink water when she's hungry, and noted that 2 out of 3 times, water is what her body really wants (smart, smart, smart!).
If you want to truly make a healthier change this year, write three micro-goals. Email me yours by clicking here. There's still time to get in on that yoga CD.
Speaking of which, I stayed away from the chocolate this week. And I made a really yummy cabbage dish for dinner. Phit Chick Trish told me about a recipe that used cabbage and frozen peas. I didn't remember all of it, so I made up this one...
Get a bag of pre-sliced cole slaw in the bagged salad area of the grocery store
Go to the salad bar and get a small container and fill it with purple cabbage, green onions and red onions
Get a very small bag of sunflower seeds or sliced almonds
Then, warm a bit of olive oil in a deep pan. I minced up a couple cloves of garlic first, we always have that in our kitchen. Then add the red onions (from salad bar mix). Then the bag of cole slaw for a couple minutes. Then the purple cabbage and green onions (scallions). It takes no time to cook. Top with sunflower seeds and enjoy!
Nice and colorful, chock full of nutrients, and I bet your kids, hubby, or S.O. will love it -- the tiny bit of olive oil and the sunflower seeds make it more flavorful than they are used to leavey veggies being.
Well, here it is midnight and it's looking like Mother Nature is going to force me to cancel class again tomorrow which makes me really nuts -- we're going to be making up January classes until August. While I'm getting over that, here's a few upper body strength exercises you can do with one simple set of dumbbells. Stay warm & safe.
Be amazing this week~
Angela
I've been lucky to see firsthand how cool it is to watch women on different paths and in different phases support each other. One amazing chick who always makes me laugh out loud is columnist Lisa Kogan. She tries to point out the commonalities we have as women in an article on expanded families for children of working mothers:
But I don't want to fight with you, Miss Nebraska. I've had enough of red state/blue state, your god or mine, tastes great versus less filling. The planet is divided enough at this point, so I'm officially calling for a cease-fire, a moratorium on snarkiness, or at the very least a modicum of tolerance. We are better than this—we are women. We crave potato products, we read witty novels, we notice shoes, we follow our gut, we try to keep men from becoming violent, and believe it or not, Miss Nebraska—there's one more thing we have in common: When all is said and done, we both want the best for our families.
Very good points...click here to read the whole thing, which is quite funny.
Friday night, another amazing chick, photographer Annie Liebovitz. At a Rainy Day Books event, I watched a slide show of her photos and got her to sign my book. Annie has a amazing and enviable career, starting at age 19 being a photographer for Rolling Stone magazine and currently shooting covers for Vanity Fair and Vogue. I admire the guts this woman has. One of the photos in her book is her, pregnant at age 51. Yes, I said 51. That baby is now five years old, and she also has baby twins. And she's signing 1,000 books on Friday night. The Q&A surrounded photography, but I so wanted to raise my hand and ask her what she did to keep her energy up.
Now, about last week's challenge of creating micro-goals, well, Phit Chicks, you were so impressive!
Of all the amazing women I encountered this week, you are at the top of the heap. I heard from so many of you, and you all had several goals -- good ones! Way to many to list here, but in case you haven't written your micro-goals yet (the best ideas are stolen), here's a few really good ones:
Lori is going to get a Sam's membership and check out a food sealer so she can prepare meals for her family and eat out less often. She decided she's going to know what's for dinner before 5:00. (Do you know what's for dinner tonight?)
Jan is going to order Grande's instead of Venti's at the coffee shop, and walk her dog around the track twice instead of once.
Karen is going to do push-ups and sit-ups during commercials on TV night.
Debby is going to read food labels and look for info about sugar & flour and learn more about the Glycemic Index.
Trisha is going to keep a food journal and include info on how she feels when she's eating. Susan is going to walk on her lunch hour and put air in her stability ball. (You're not alone Susan, I talked to five people this week who haven't aired-up their ball.)
Laura is going to drink water when she's hungry, and noted that 2 out of 3 times, water is what her body really wants (smart, smart, smart!).
If you want to truly make a healthier change this year, write three micro-goals. Email me yours by clicking here. There's still time to get in on that yoga CD.
Speaking of which, I stayed away from the chocolate this week. And I made a really yummy cabbage dish for dinner. Phit Chick Trish told me about a recipe that used cabbage and frozen peas. I didn't remember all of it, so I made up this one...
Get a bag of pre-sliced cole slaw in the bagged salad area of the grocery store
Go to the salad bar and get a small container and fill it with purple cabbage, green onions and red onions
Get a very small bag of sunflower seeds or sliced almonds
Then, warm a bit of olive oil in a deep pan. I minced up a couple cloves of garlic first, we always have that in our kitchen. Then add the red onions (from salad bar mix). Then the bag of cole slaw for a couple minutes. Then the purple cabbage and green onions (scallions). It takes no time to cook. Top with sunflower seeds and enjoy!
Nice and colorful, chock full of nutrients, and I bet your kids, hubby, or S.O. will love it -- the tiny bit of olive oil and the sunflower seeds make it more flavorful than they are used to leavey veggies being.
Well, here it is midnight and it's looking like Mother Nature is going to force me to cancel class again tomorrow which makes me really nuts -- we're going to be making up January classes until August. While I'm getting over that, here's a few upper body strength exercises you can do with one simple set of dumbbells. Stay warm & safe.
Be amazing this week~
Angela
Friday, September 01, 2006
Downsizing led to Expansion!
I'm so very proud to introduce the new Phit Chicks trainers. Top row from left: Laura Sorens, Laurel Brooks, Maureen Anderson. Front row from left: Mendy Shriver, yours truly and Mandy Froehlich.Thanks to clients weight loss (well, more often new friendships and fun than weight loss), we have an overwhelming need for more Equilibrium classes. What an exciting fall we are going to have!
Lose the WAIT -- plan a healthy fall
I have loads of good info to share this week, especially in the "feel good about your life" arena (my favorite!)
The learning-junkie that I am, I just returned from a conference in Boston. I heard Jim Collins of business book fame talk about differences between Good and Great. Jim is from the social sciences world, but has published bestsellers on how businesses and non-profits can apply social science research results to move their organization from Good to Great.
Funny how many of his principles also apply to moving our personal lives from Good to Great. Here are my favorites:
1. "Who's on the bus is more important than where the bus is going"
2. The "Don't Do" list
3. The signature of mediocrity is inconsistency.
First, "Who's on the bus." In this world of goal setting, strategic planning, forecasting, and Outlook-ing our progress, it's interesting to me that WHO we work with, WHO we hang out with, and WHO we collaborate with will make more of a difference in our success than what we plan.
Think about how many people you are around on a daily basis that are a positive influence on your health. As I've told most of you "You live in one of the fattest cities in America. You're going to have to be unique in your habits and decisions or you're going to be fat too."
Still believe that. More than ever. Make a list of your family, friends, co-workers, neighbors. How many of them have you shared fattening meals, Bunko binges or happy hours with? How many of them have you taken a walk or exercised or played a game of tennis with? There's your proof. It's simply not in our Midwestern culture to socialize in a healthy way.
Which leads to another Angela-ism about exercise class: you simply have to surround yourself with healthy people if you want to be healthy. And realistically, we will always have a number of people we love who choose unhealthy lifestyles, so it becomes critical to spend time with people with healthier mindsets.
So here's my plug: fall sessions of Equilibrium start soon, have you registered? The walking club this Saturday -- is it on your calendar? Who's on the bus that shapes your personal life? Put some inspirational, happy-to-be-healthy riders in a few of those seats.
The "Don't Do" List
I'm a child of the late eighties & nineties, of goal-setting and day planners and To Do Lists. And several lightbulbs went on this week when I realized that I need a different list. A "Don't Do" list. Things I need to learn to automatically say "NO" to.
We know women aren't good at saying no. And if we were to be really honest, the real confession is, we think we are more loving and more caring if we are one of those women who can't say no. I mean really, what kind of heartless witch can tell the PTA "no?" It's just pat on our own back to say that we can't say no.
Here's the kicker: the person you really need to say NO to is yourself. Yes, you.
Yikes. Discipline. Reality.
But it's true. Say no to ice cream at 9:00pm. Say no to that urge to turn on the TV and veg for a couple hours. Say no to a Saturday of retail therapy. Go for a long walk instead and feel better financially and physically. What you don't do is as critical as what you do.
Inconsistency
The signature of mediocrity is inconsistency.
You just have to show up. And keep showing up. Over and over again. And it might be that you drop 20 pounds in three months, but it will probably be that two years later you'll be eight pounds lighter. But that's eight pounds lighter, instead of the five pounds you had been putting on each year. And the alternative? The alternative is to keep getting more tired, more depressed and yes, more fat.
And be careful not to take this idea out of context -- you're going to miss exercise. Maybe for a couple days, maybe for a couple months. The key is to start again. That's how you create consistency. Just show up.
The other important thing I learned at this Boston conference was how procrastination can kill our best intentions. Do you know the basis of procrastination? Procrastination has it's roots in one of four things:
Fear of not knowing what to do.
Fear of success.
Fear of failure.
Fear of being uncomfortable in the short term.
See a pattern here?
Put fear in it's place: make a plan, make a choice, follow through. Action is the perfect antidote to fear.
Remember the title of this email and Lose the WAIT.
A couple announcements:
1) There is a complete list of Equilibrium class times & locations available on the website. (Note to new readers: anything underlined or in color can be clicked on and you'll be linked to more information.) The popular Equlibrium times fill up first, so please check them out and get registered.
2) Next Wednesday, August 30th, I will be doing a workshop "Lean Legs & Core." This is a strength training workshop from 6:30 - 8:00pm and includes a CD of all the 100 exercises we will learn. If you need some variety, this is a great place to get it. Contact me for more information.
3) To better accomodate those involved in Liberty's Fall Festival, we are changing our faux half-marathon to Saturday, Sept 30th at 6:00am. Still could use some water volunteers!
Create a healthy day~
Angela
Angela Broderick, MA
The learning-junkie that I am, I just returned from a conference in Boston. I heard Jim Collins of business book fame talk about differences between Good and Great. Jim is from the social sciences world, but has published bestsellers on how businesses and non-profits can apply social science research results to move their organization from Good to Great.
Funny how many of his principles also apply to moving our personal lives from Good to Great. Here are my favorites:
1. "Who's on the bus is more important than where the bus is going"
2. The "Don't Do" list
3. The signature of mediocrity is inconsistency.
First, "Who's on the bus." In this world of goal setting, strategic planning, forecasting, and Outlook-ing our progress, it's interesting to me that WHO we work with, WHO we hang out with, and WHO we collaborate with will make more of a difference in our success than what we plan.
Think about how many people you are around on a daily basis that are a positive influence on your health. As I've told most of you "You live in one of the fattest cities in America. You're going to have to be unique in your habits and decisions or you're going to be fat too."
Still believe that. More than ever. Make a list of your family, friends, co-workers, neighbors. How many of them have you shared fattening meals, Bunko binges or happy hours with? How many of them have you taken a walk or exercised or played a game of tennis with? There's your proof. It's simply not in our Midwestern culture to socialize in a healthy way.
Which leads to another Angela-ism about exercise class: you simply have to surround yourself with healthy people if you want to be healthy. And realistically, we will always have a number of people we love who choose unhealthy lifestyles, so it becomes critical to spend time with people with healthier mindsets.
So here's my plug: fall sessions of Equilibrium start soon, have you registered? The walking club this Saturday -- is it on your calendar? Who's on the bus that shapes your personal life? Put some inspirational, happy-to-be-healthy riders in a few of those seats.
The "Don't Do" List
I'm a child of the late eighties & nineties, of goal-setting and day planners and To Do Lists. And several lightbulbs went on this week when I realized that I need a different list. A "Don't Do" list. Things I need to learn to automatically say "NO" to.
We know women aren't good at saying no. And if we were to be really honest, the real confession is, we think we are more loving and more caring if we are one of those women who can't say no. I mean really, what kind of heartless witch can tell the PTA "no?" It's just pat on our own back to say that we can't say no.
Here's the kicker: the person you really need to say NO to is yourself. Yes, you.
Yikes. Discipline. Reality.
But it's true. Say no to ice cream at 9:00pm. Say no to that urge to turn on the TV and veg for a couple hours. Say no to a Saturday of retail therapy. Go for a long walk instead and feel better financially and physically. What you don't do is as critical as what you do.
Inconsistency
The signature of mediocrity is inconsistency.
You just have to show up. And keep showing up. Over and over again. And it might be that you drop 20 pounds in three months, but it will probably be that two years later you'll be eight pounds lighter. But that's eight pounds lighter, instead of the five pounds you had been putting on each year. And the alternative? The alternative is to keep getting more tired, more depressed and yes, more fat.
And be careful not to take this idea out of context -- you're going to miss exercise. Maybe for a couple days, maybe for a couple months. The key is to start again. That's how you create consistency. Just show up.
The other important thing I learned at this Boston conference was how procrastination can kill our best intentions. Do you know the basis of procrastination? Procrastination has it's roots in one of four things:
Fear of not knowing what to do.
Fear of success.
Fear of failure.
Fear of being uncomfortable in the short term.
See a pattern here?
Put fear in it's place: make a plan, make a choice, follow through. Action is the perfect antidote to fear.
Remember the title of this email and Lose the WAIT.
A couple announcements:
1) There is a complete list of Equilibrium class times & locations available on the website. (Note to new readers: anything underlined or in color can be clicked on and you'll be linked to more information.) The popular Equlibrium times fill up first, so please check them out and get registered.
2) Next Wednesday, August 30th, I will be doing a workshop "Lean Legs & Core." This is a strength training workshop from 6:30 - 8:00pm and includes a CD of all the 100 exercises we will learn. If you need some variety, this is a great place to get it. Contact me for more information.
3) To better accomodate those involved in Liberty's Fall Festival, we are changing our faux half-marathon to Saturday, Sept 30th at 6:00am. Still could use some water volunteers!
Create a healthy day~
Angela
Angela Broderick, MA
Thursday, August 03, 2006
Cool stuff again
from June 26th enewsletter:
Cool Stuff Going On:
Walking Club meets at Liberty Hospital this Saturday morning at 7:00am. There is a second-floor walkway (over a drive) that connects the hospital to Medical Plaza East. We will meet there. Anyone who is training for the Nike Women's Marathon or just wants to burn a few extra calories will meet at 6:30am. We will swing back by the starting point at 7:00am to pick up the others.
Speaking of Liberty Hospital, a great big thank you to Phit Chick Erin Parde, their CFO, who hooked up us with a sponsor for our fall t-shirts. Thanks Erin! (HINT: Show up to walking club -- the women you'll meet are not only great fun, they're well-connected too!)
It is a holiday weekend, so think colors to keep your nutrition on track. Red wine is full of anti-oxidants, but one glass will supply plenty. White, well, there's a great dip you can make from plain yogurt OR strained, low-fat cottage cheese. Just put either in the blender with your favorite seasonings or dressing mix. The cottage cheese version is ALL protien -- can't beat it.
Green is a much better color than Bleu, especially if you're thinking bleu cheese, or any cheese. A nibble or two won't hurt, but be careful -- those creamy little cubes -- they add up to alot of saturated fat. Try some green, orange, red and yellow veggies.
A big CONGRATS to Phit Chick Laura Mazi, who's getting hitched this weekend! (Click here and scroll clear down to see her photo.)
Cool Stuff to Share:
I was really intrigued by this information on the immune system and keeping it strong.
Group workouts Rock!
Even Oprah says so. Her exact words? "Listen. I've worked out by myself, with a trainer and with a group, and it's definately most fun with a group."
It IS the most fun with a group. I know I've carried on quite enough about our group workouts, Equilibrium: Balanced Fitness for Women. But hear me out one more time gals, as we have some cool plans for fall.
In September we'll debut "Equilibrium: Balanced Fitness for Young Women," which will feature exercise programs for Phit Chicks age 23 - 30. This program will be designed primarily by yours truly, but instructed by a Phit Chick Trainer who is actually young, Mandy Froehlich. With a Master's degree in Exercise Science and many other qualifications, Mandy will lead these gals in sweaty, fun-filled workouts. She'll do a beginners and an intermediate group.
And Pre-Natal Equilibrium will make an encore, taught by mother of three and former parent-child educator Mendy Shriver.
And I"m sooooo excited about Equilibrim Plus, a class exclusively for women a size 18 or larger. The Plus-size group will meet at Modern Physical Therapy, a gorgeous setting with lots of windows and well stocked with the latest in exercise equipment. The plus size group will have NO ONE in the room except other plus-size women and their trainer.
We'll also be offering Equilibrium workouts at Slim & Tone at 10201 North Oak Trafficway, and at Anytime Fitness, at Hwy 291 & I-35. Email me if you want more info on any of these new classes. More instructors and more locations coming too, details next week.
Would still love to share our news, so if you have friends interested in fitness, please use the "send to a friend" feature at the top. Appreciate your help. As always, email me if you have ideas or questions.
Looking forward to seeing you all Saturday morning at Liberty Hospital. Have a safe & happy Fourth of July~
Angela
Cool Stuff Going On:
Walking Club meets at Liberty Hospital this Saturday morning at 7:00am. There is a second-floor walkway (over a drive) that connects the hospital to Medical Plaza East. We will meet there. Anyone who is training for the Nike Women's Marathon or just wants to burn a few extra calories will meet at 6:30am. We will swing back by the starting point at 7:00am to pick up the others.
Speaking of Liberty Hospital, a great big thank you to Phit Chick Erin Parde, their CFO, who hooked up us with a sponsor for our fall t-shirts. Thanks Erin! (HINT: Show up to walking club -- the women you'll meet are not only great fun, they're well-connected too!)
It is a holiday weekend, so think colors to keep your nutrition on track. Red wine is full of anti-oxidants, but one glass will supply plenty. White, well, there's a great dip you can make from plain yogurt OR strained, low-fat cottage cheese. Just put either in the blender with your favorite seasonings or dressing mix. The cottage cheese version is ALL protien -- can't beat it.
Green is a much better color than Bleu, especially if you're thinking bleu cheese, or any cheese. A nibble or two won't hurt, but be careful -- those creamy little cubes -- they add up to alot of saturated fat. Try some green, orange, red and yellow veggies.
A big CONGRATS to Phit Chick Laura Mazi, who's getting hitched this weekend! (Click here and scroll clear down to see her photo.)
Cool Stuff to Share:
I was really intrigued by this information on the immune system and keeping it strong.
Group workouts Rock!
Even Oprah says so. Her exact words? "Listen. I've worked out by myself, with a trainer and with a group, and it's definately most fun with a group."
It IS the most fun with a group. I know I've carried on quite enough about our group workouts, Equilibrium: Balanced Fitness for Women. But hear me out one more time gals, as we have some cool plans for fall.
In September we'll debut "Equilibrium: Balanced Fitness for Young Women," which will feature exercise programs for Phit Chicks age 23 - 30. This program will be designed primarily by yours truly, but instructed by a Phit Chick Trainer who is actually young, Mandy Froehlich. With a Master's degree in Exercise Science and many other qualifications, Mandy will lead these gals in sweaty, fun-filled workouts. She'll do a beginners and an intermediate group.
And Pre-Natal Equilibrium will make an encore, taught by mother of three and former parent-child educator Mendy Shriver.
And I"m sooooo excited about Equilibrim Plus, a class exclusively for women a size 18 or larger. The Plus-size group will meet at Modern Physical Therapy, a gorgeous setting with lots of windows and well stocked with the latest in exercise equipment. The plus size group will have NO ONE in the room except other plus-size women and their trainer.
We'll also be offering Equilibrium workouts at Slim & Tone at 10201 North Oak Trafficway, and at Anytime Fitness, at Hwy 291 & I-35. Email me if you want more info on any of these new classes. More instructors and more locations coming too, details next week.
Would still love to share our news, so if you have friends interested in fitness, please use the "send to a friend" feature at the top. Appreciate your help. As always, email me if you have ideas or questions.
Looking forward to seeing you all Saturday morning at Liberty Hospital. Have a safe & happy Fourth of July~
Angela
More cool stuff to share
Cool Stuff to Share:
I think most of you saw the article in the KC Star last Saturday; wanted to share it here just in case.
How many calories are you burning? This calculator is pretty nifty -- it tells you exactly how many calories you burn in a given activity based on your weight -- very personalized.
Father's Day is this weekend, and Dads and families are on our brains. A recent study shows that obesity rates are rising in men and children. Kudos Phit Chicks, but we gotta help out the guys and kids. I've witnessed alot of crazy training going on with youth -- because of their natural resiliency they don't get injured quite as easily, leading parents to think that any trainer who "kicks their butt" is a good trainer. And while ANY exercise is better than none for children, I'd recommend you go to this website and take a look at the "Checklist for Hiring Trainers for Kids and Teens."
Would still love to share our news, so if you have friends interested in fitness, please use the "send to a friend" feature at the top. Appreciate your help. As always, email me if you have ideas or questions.
Looking forward to seeing you all Saturday morning a the community center.
Create a healthy day~
Angela
I think most of you saw the article in the KC Star last Saturday; wanted to share it here just in case.
How many calories are you burning? This calculator is pretty nifty -- it tells you exactly how many calories you burn in a given activity based on your weight -- very personalized.
Father's Day is this weekend, and Dads and families are on our brains. A recent study shows that obesity rates are rising in men and children. Kudos Phit Chicks, but we gotta help out the guys and kids. I've witnessed alot of crazy training going on with youth -- because of their natural resiliency they don't get injured quite as easily, leading parents to think that any trainer who "kicks their butt" is a good trainer. And while ANY exercise is better than none for children, I'd recommend you go to this website and take a look at the "Checklist for Hiring Trainers for Kids and Teens."
Would still love to share our news, so if you have friends interested in fitness, please use the "send to a friend" feature at the top. Appreciate your help. As always, email me if you have ideas or questions.
Looking forward to seeing you all Saturday morning a the community center.
Create a healthy day~
Angela
Cool resources on the web.
Cool Stuff to Share:
I get this cool enewsletter called "Daily Candy" that sends me trends and fun stuff, mostly things you can buy on websites. (Don't click if you tend to overindulge in retail therapy -- easy to spend money on stuff on Daily Candy.) After reading it today, I decided to share a few of my favorite links with you.
Calorie Counter has virtually every food on it.
Laura's Wholesome Junk Food is great for those of you with gluten or wheat allergies, or just wanting a little less guilt in your indulgences.
Nifty insoles for dress shoes -- you gotta take care of your feet! I've recommended Rusty at Metro Walk and Run for your workout shoes, (he gives a 10% discount to Phit Chicks) but you gotta take care of your feet in every outfit.
Yoga Journal still has the best yoga site; and I love the "pose finder."
And my favorite fitness books are on this list at Amazon.
Finally, a couple of requests: I'm working on an article for a small business newspaper, and am seeking information on any small business who actively encourages their employees to lead a healthy lifestyle.
AND...I am quietly seeking sponsors for Walking Club t-shirts in the fall. One of the things I need to do is boost the audience of this newsletter. So if you have friends interested in fitness, please use the "send to a friend" feature at the top. Appreciate your help. As always, email me if you have ideas or questions.
Looking forward to seeing you all Saturday morning a the community center -- hope you can join us to walk!
Create a healthy day~
Angela
I get this cool enewsletter called "Daily Candy" that sends me trends and fun stuff, mostly things you can buy on websites. (Don't click if you tend to overindulge in retail therapy -- easy to spend money on stuff on Daily Candy.) After reading it today, I decided to share a few of my favorite links with you.
Calorie Counter has virtually every food on it.
Laura's Wholesome Junk Food is great for those of you with gluten or wheat allergies, or just wanting a little less guilt in your indulgences.
Nifty insoles for dress shoes -- you gotta take care of your feet! I've recommended Rusty at Metro Walk and Run for your workout shoes, (he gives a 10% discount to Phit Chicks) but you gotta take care of your feet in every outfit.
Yoga Journal still has the best yoga site; and I love the "pose finder."
And my favorite fitness books are on this list at Amazon.
Finally, a couple of requests: I'm working on an article for a small business newspaper, and am seeking information on any small business who actively encourages their employees to lead a healthy lifestyle.
AND...I am quietly seeking sponsors for Walking Club t-shirts in the fall. One of the things I need to do is boost the audience of this newsletter. So if you have friends interested in fitness, please use the "send to a friend" feature at the top. Appreciate your help. As always, email me if you have ideas or questions.
Looking forward to seeing you all Saturday morning a the community center -- hope you can join us to walk!
Create a healthy day~
Angela
Summer Slimdown -- Mission Possible!
Hey there -- feeling up to a slimmer summer? I thought so.
Your mission, should you blah-blah-blah, is to hit the walking club, the community pilates class, a Phit Chicks Weight Training workshop, or the summer Equilibrium sessions.
The new Phit Chicks Weight Training workshops are an information-packed two hours, complete with handouts of over 100 exercises. If you need some variety in your weight lifting routine, check the details below.
Plenty of choices Agent! No excuse for a flabby summer.
And no sighing at the mention of exercise. Getting fit is like a good relationship (or a dangerous mission) -- it's gonna require commitment, prioritization and occasionally, sacrifice.
Like, well, pretty much anything worthwhile.
Here's a couple of ideas to keep your slimmer summer in the front of your brain:
1. Make a brain movie.
I was motivated for a full six months after Mission Impossible II. The image of Tom Cruise's back muscles as agent Ethan Hunt scaled that sky-high cliff made me want to move and sweat. (Darn him for the couch jumping. Live interviews always kill any temporary motivation that you get from a celebrity.)
Hollywood and pro sports are ruining alot of the old reliable brain movies, so you'll have to make your own. A good one for me: when I'm tempted to spend wrecklessly, I watch my "movie" of myself on the porch swing of my ocean-front house. Some people call these dreams. The difference is you have to play out the steps in your brain movie. So when I'm trying to save money, I imagine myself putting those designer jeans I love back on the rack, walking out of the store, and making a larger deposit into my savings account. Then the movie ends with me purchasing that villa on beach front property. The next time I"m faced with what I justify as a need for retail therapy, it's a llittle easier to stay on track to my goals. So, take your health and fitness dreams, add a few specific action steps, and you've got yourself a brain movie. Make sure it has a happy ending, and play it when you're feeling lazy.
2. Stop whining.
When your mind starts playing "Im tired" messages, turn the channel. Go to a station telling you that you're darn lucky to have a healthy body and with a tiny bit of effort you'll be a health diva.
3. Nourish, don't nosh.
If food is going into your mouth, it needs to have one of two distinct purposes: nutrition or pleasure. Eat the lean protien to build your muscles. Eat the colorful vegetables for antioxidants and yummy crunch. Eat the ripe peach for the juicy sweetness (ok, that's both). But be tuned into every bite, and don't let yourself start the hand-to-mouth mindless munching that packs on pounds. If you occassionally indulge in those empty calories (keyword: occassionally!) make sure it's something you love every bite of!
4. Move.
Like I said above, check out a new summer exercise program. The accountability of peers, the scheduled meeting time, and someone else making you move from exercise to exercise will work wonders in your results-to-effort ratio.
Bring your neighbor, your Mom, your hubby, your daughter, your son, your secretary, the checkout clerk at your grocery store to our walking club this Saturday. A buddy to gossip & laugh with only burns more calories!
Time flies when I'm doing all the talking -- make your plan now for a slim summer '06! Good luck, agent.
Your mission, should you blah-blah-blah, is to hit the walking club, the community pilates class, a Phit Chicks Weight Training workshop, or the summer Equilibrium sessions.
The new Phit Chicks Weight Training workshops are an information-packed two hours, complete with handouts of over 100 exercises. If you need some variety in your weight lifting routine, check the details below.
Plenty of choices Agent! No excuse for a flabby summer.
And no sighing at the mention of exercise. Getting fit is like a good relationship (or a dangerous mission) -- it's gonna require commitment, prioritization and occasionally, sacrifice.
Like, well, pretty much anything worthwhile.
Here's a couple of ideas to keep your slimmer summer in the front of your brain:
1. Make a brain movie.
I was motivated for a full six months after Mission Impossible II. The image of Tom Cruise's back muscles as agent Ethan Hunt scaled that sky-high cliff made me want to move and sweat. (Darn him for the couch jumping. Live interviews always kill any temporary motivation that you get from a celebrity.)
Hollywood and pro sports are ruining alot of the old reliable brain movies, so you'll have to make your own. A good one for me: when I'm tempted to spend wrecklessly, I watch my "movie" of myself on the porch swing of my ocean-front house. Some people call these dreams. The difference is you have to play out the steps in your brain movie. So when I'm trying to save money, I imagine myself putting those designer jeans I love back on the rack, walking out of the store, and making a larger deposit into my savings account. Then the movie ends with me purchasing that villa on beach front property. The next time I"m faced with what I justify as a need for retail therapy, it's a llittle easier to stay on track to my goals. So, take your health and fitness dreams, add a few specific action steps, and you've got yourself a brain movie. Make sure it has a happy ending, and play it when you're feeling lazy.
2. Stop whining.
When your mind starts playing "Im tired" messages, turn the channel. Go to a station telling you that you're darn lucky to have a healthy body and with a tiny bit of effort you'll be a health diva.
3. Nourish, don't nosh.
If food is going into your mouth, it needs to have one of two distinct purposes: nutrition or pleasure. Eat the lean protien to build your muscles. Eat the colorful vegetables for antioxidants and yummy crunch. Eat the ripe peach for the juicy sweetness (ok, that's both). But be tuned into every bite, and don't let yourself start the hand-to-mouth mindless munching that packs on pounds. If you occassionally indulge in those empty calories (keyword: occassionally!) make sure it's something you love every bite of!
4. Move.
Like I said above, check out a new summer exercise program. The accountability of peers, the scheduled meeting time, and someone else making you move from exercise to exercise will work wonders in your results-to-effort ratio.
Bring your neighbor, your Mom, your hubby, your daughter, your son, your secretary, the checkout clerk at your grocery store to our walking club this Saturday. A buddy to gossip & laugh with only burns more calories!
Time flies when I'm doing all the talking -- make your plan now for a slim summer '06! Good luck, agent.
Thursday, March 30, 2006
From St Pat's Day eNewsletter:
Top o' the mornin' to ya....How about celebrating this St. Patrick's Day with some green foods? What are your favorites? On every list of "Power Foods" or "Must-Eat-Often Foods" appear green stuff: spinach, asparagus, broccoli, kale, and all the leafy greens for folic acid. My favorite green food is sugar snap peas. Yum. If you're indulging in green beer, be smart, be safe and drink alot of water too so you stay hydrated.Remember to join us Saturday to walk!
The Phit Chicks walking club will walk from 7:00 to 8:00am, at the Pleasant Valley Baptist Church. We will walk outside if possible, but the forecast right now is for rain Saturday.
I will be there to get everybody started, but then I have to take off for St. Louis -- have to be there by noon for a yoga workshop, a refresher course in Sanskrit.
I"ve been asked lately about Foam Rollers. And stability balls. And dumbbells for home.
Here are a few vendors who can provide you with workout equipment:Fitness First -- local, they're in Shawnee and you get your stuff fast!Power Systems-- they sell the VersaBall, which is the best VALUE for home workout equipment available.Resist-a-Ball -- the absolute best of stability balls.Sport Block dumbbells -- win the award for "most space efficient strength training mechanism"Some of you have already registered for the Nike Women's Marathon. The race is Oct 22nd in San Francisco, and there are now over 20 Phit Chicks registered! We are walking the half-marathon, and if you want in our group, we chose 3:30 - 3:45 as our finish time. If you are going to do this event, or are very interested in this event, please email me here. I will start a separate email list so I don't bore the rest of the Phit Chicks with marathon info.
Top o' the mornin' to ya....How about celebrating this St. Patrick's Day with some green foods? What are your favorites? On every list of "Power Foods" or "Must-Eat-Often Foods" appear green stuff: spinach, asparagus, broccoli, kale, and all the leafy greens for folic acid. My favorite green food is sugar snap peas. Yum. If you're indulging in green beer, be smart, be safe and drink alot of water too so you stay hydrated.Remember to join us Saturday to walk!
The Phit Chicks walking club will walk from 7:00 to 8:00am, at the Pleasant Valley Baptist Church. We will walk outside if possible, but the forecast right now is for rain Saturday.
I will be there to get everybody started, but then I have to take off for St. Louis -- have to be there by noon for a yoga workshop, a refresher course in Sanskrit.
I"ve been asked lately about Foam Rollers. And stability balls. And dumbbells for home.
Here are a few vendors who can provide you with workout equipment:Fitness First -- local, they're in Shawnee and you get your stuff fast!Power Systems-- they sell the VersaBall, which is the best VALUE for home workout equipment available.Resist-a-Ball -- the absolute best of stability balls.Sport Block dumbbells -- win the award for "most space efficient strength training mechanism"Some of you have already registered for the Nike Women's Marathon. The race is Oct 22nd in San Francisco, and there are now over 20 Phit Chicks registered! We are walking the half-marathon, and if you want in our group, we chose 3:30 - 3:45 as our finish time. If you are going to do this event, or are very interested in this event, please email me here. I will start a separate email list so I don't bore the rest of the Phit Chicks with marathon info.
The Candy Woman Can!
From last week's eNewsletter:
I love my job as a fitness instructor, and every now and then I am insanely happy & excited about it. Yesterday was one of those days.
Candy Kerr has been taking my classes since I first moved to Liberty and taught step classes on that hard gym floor. She's been in Equilibrium: Balanced Fitness for Women for over a year now. In January 2005, Candy did 21 push-ups in one minute as part of a fitness test. (Which isn't bad, as the average person her age can only do 10*.) Yesterday she did 29!
That's an increase of almost 50% in the past year! She blew away the "Excellent" category on the fitness charts. And oh yeah, one small detail -- during 2005 when Candy made this amazing progress with her upper body strength, she was diagnosed, treated for and survived Breast Cancer.
Candy's workout buddies knew she left class for a few months, and returned from chemo with very little hair and one hell of an attitude. Everyone was proud of her inner strength. But we had no idea of her real, physical, "I am the queen of push-ups" strength.Incredible.
Give Candy major high-fives in cyberspace, in your thoughts or next time you see her. What an amazing accomplishment. And the coolness didn't end there.
Ms. Laura Shadid, who's weight loss you've heard me mention, oh -- only a million times now, made quite an amazing leap as well. In January 2005 she did three push-ups. Three, that she says with a smile, probably shouldn't have even counted. Yesterday she did over 30. Go Laura!
A reminder that you can click on any text in this blog that's in color/underline and get a link to a website or handout. A couple resources for you today:Some basics on Nutrition and Women's Health, and a host of medical articlesAn interesting tool to calculate your risk for Breast Cancer A handout on the basics of meditation A handout on increasing your sleep savvyJoin us to walk tomorrow at the Pleasant Valley Baptist Church -- 7:00am!
Make it a healthy day,
Angela
Angela Broderick, MA
www.PhitChicks.com
*I mention above that the average person Candy's age can do 10 push-ups. I want to point out that is referencing "average' of people who take the test -- not every person. So, once again, Go Candy! You are awesome!
I love my job as a fitness instructor, and every now and then I am insanely happy & excited about it. Yesterday was one of those days.
Candy Kerr has been taking my classes since I first moved to Liberty and taught step classes on that hard gym floor. She's been in Equilibrium: Balanced Fitness for Women for over a year now. In January 2005, Candy did 21 push-ups in one minute as part of a fitness test. (Which isn't bad, as the average person her age can only do 10*.) Yesterday she did 29!
That's an increase of almost 50% in the past year! She blew away the "Excellent" category on the fitness charts. And oh yeah, one small detail -- during 2005 when Candy made this amazing progress with her upper body strength, she was diagnosed, treated for and survived Breast Cancer.
Candy's workout buddies knew she left class for a few months, and returned from chemo with very little hair and one hell of an attitude. Everyone was proud of her inner strength. But we had no idea of her real, physical, "I am the queen of push-ups" strength.Incredible.
Give Candy major high-fives in cyberspace, in your thoughts or next time you see her. What an amazing accomplishment. And the coolness didn't end there.
Ms. Laura Shadid, who's weight loss you've heard me mention, oh -- only a million times now, made quite an amazing leap as well. In January 2005 she did three push-ups. Three, that she says with a smile, probably shouldn't have even counted. Yesterday she did over 30. Go Laura!
A reminder that you can click on any text in this blog that's in color/underline and get a link to a website or handout. A couple resources for you today:Some basics on Nutrition and Women's Health, and a host of medical articlesAn interesting tool to calculate your risk for Breast Cancer A handout on the basics of meditation A handout on increasing your sleep savvyJoin us to walk tomorrow at the Pleasant Valley Baptist Church -- 7:00am!
Make it a healthy day,
Angela
Angela Broderick, MA
www.PhitChicks.com
*I mention above that the average person Candy's age can do 10 push-ups. I want to point out that is referencing "average' of people who take the test -- not every person. So, once again, Go Candy! You are awesome!
Thursday, March 09, 2006
Using a crockpot to plan healthier meals
When we did "10 meals at Angela's house" last month, several of the Phit Chicks were intrigued by the ease of crock pot cooking. It wasn't long ago that I mentally categorized the crock pot with cassette tapes and stirrup pants -- just no longer en vogue. But I've found that this slow cooker has many possibilities for easy, healthy meal preparation, especially dinners. One of the keys is the slow cooker liners. You can buy them in the grocery store in the zip-a-lock bags & aluminum foil aisle. Here's how you can make three or four meals in 30 minutes.
1) Put the liner right in the crock pot.
2) Then put any meat (chicken breasts, fish fillets, even a roast) right into the liner. The cool thing is the meat can still be frozen.
3) Add some seasonings -- the kind you shake (poultry seasoning, tarragon, sage, oregano) or the kind you pour (soy sauce, a can of tomatoes) or mustard or lemon juice or whatever you like, right into the lined crock pot. Now, fresh herbs should not be added until closer to the end of the cooking cycle so they retain more flavor. And a good cook will tell you that even the dried herbs will lose some of their flavor. But the fact is,the seasoning adds alot to the dish, and it's lightyears ahead of boxed frozen dinnners or most of the microwaved meals you're spending too much money on at Applebees or Chilis.If you are using a recipe that calls for sour cream or milk or any dairy, do not add it until the end of the cooking cycle. But most things you can put right into the liner.
4) After all ingredients are in the liner bag, tie up the top of the slow cooker liner. Then put the whole thing into a large zip-a-lock bag. Sometimes when I do something heavy, like a roast or many chicken breasts, I put the filled liner bag on a paper plate then slide the paper plate and everything into the large zip-a-lock bag. (Like most meal planning, when you're in the assembly process, it's quite easy to make two or three of these dinners.)
5) After you have everything assembled and closed, put the meal into the refrigerator if you plan to eat it within a couple days, or put the whole thing in the freezer for later. If you freeze it, transfer it from the freezer to the fridge the day BEFORE you plan to cook it. Then the morning of, slide the liner right into the crock pot. At dinner time, you have a meal (minus preservatives and transfat and other crap that's in the packaged frozen dinners), and best of all, after dinner, NO CLEANUP! Yeah!I know when you're standing in the grocery store looking at four liners for $3, it seems like a less-than-frugal decision to buy them. But I guarantee you, having pre-prepared meals made of real food will save you money, calories and stress. And mentally, it's much easier to defrost a meal for dinner that you know won't require an hour of pot-scrubbing at the end of your day (that alone is worth three bucks!).You can find many more slow cooking hints and recipes here on the Crock Pot website.
1) Put the liner right in the crock pot.
2) Then put any meat (chicken breasts, fish fillets, even a roast) right into the liner. The cool thing is the meat can still be frozen.
3) Add some seasonings -- the kind you shake (poultry seasoning, tarragon, sage, oregano) or the kind you pour (soy sauce, a can of tomatoes) or mustard or lemon juice or whatever you like, right into the lined crock pot. Now, fresh herbs should not be added until closer to the end of the cooking cycle so they retain more flavor. And a good cook will tell you that even the dried herbs will lose some of their flavor. But the fact is,the seasoning adds alot to the dish, and it's lightyears ahead of boxed frozen dinnners or most of the microwaved meals you're spending too much money on at Applebees or Chilis.If you are using a recipe that calls for sour cream or milk or any dairy, do not add it until the end of the cooking cycle. But most things you can put right into the liner.
4) After all ingredients are in the liner bag, tie up the top of the slow cooker liner. Then put the whole thing into a large zip-a-lock bag. Sometimes when I do something heavy, like a roast or many chicken breasts, I put the filled liner bag on a paper plate then slide the paper plate and everything into the large zip-a-lock bag. (Like most meal planning, when you're in the assembly process, it's quite easy to make two or three of these dinners.)
5) After you have everything assembled and closed, put the meal into the refrigerator if you plan to eat it within a couple days, or put the whole thing in the freezer for later. If you freeze it, transfer it from the freezer to the fridge the day BEFORE you plan to cook it. Then the morning of, slide the liner right into the crock pot. At dinner time, you have a meal (minus preservatives and transfat and other crap that's in the packaged frozen dinners), and best of all, after dinner, NO CLEANUP! Yeah!I know when you're standing in the grocery store looking at four liners for $3, it seems like a less-than-frugal decision to buy them. But I guarantee you, having pre-prepared meals made of real food will save you money, calories and stress. And mentally, it's much easier to defrost a meal for dinner that you know won't require an hour of pot-scrubbing at the end of your day (that alone is worth three bucks!).You can find many more slow cooking hints and recipes here on the Crock Pot website.
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