Fit 2 Wed: "Girls Night In"

Hi Ladies,

Join us for a Fit 2 Wed, "Girls Night In," at Cathy Kenton's house on Thursday, September 10th at 5:30pm.

Location:
12952 Caminito Pointe
Del Mar, CA US

Please bring a healthy dish (appetizer, dessert, etc) and the recipe to trade with each other to get new ideas. We will have the opportunity to get to know each other better, share our struggles, and encourage each other as we reach our goals.

Please RSVP to the Evite by Monday, September 7th and make sure to include what you will be brining in your response. We want to try to make sure that we have enough variety, this is the perfect chance for you to try a new healthy recipe:).

We look forward to seeing you there! Please email rosanne@getfit2wed.com with any questions.

Cathy also wanted us to note that when you get to the gate on the day of the party, to make sure that you mention her name to the gate attendant. If no one is there, you can call Cathy from the box. Once you are through the gates, stay to the right and she is the 3rd house on the left. If you have any problems please call her at 858-354-9200

Are you a Diet Coke Drinker?

By now, you probably know that diet coke is just as bad for you as a regular coke. However, if replacing water for diet coke just doesn't cut it, you might want to try a healthier alternative Zevia.
Zevia is sweetened with Stevia and has not artificial anything and no calories.
I tried the orange and the root beer and enjoyed them both.
They are currently on sale at Whole Foods.

Baby Drew/6 Week Appt

I think most of you have heard or seen on facebook, but Stacey had baby Drew last week. He is so precious and she is doing well.

So...If you are wondering why she has not gotten back to you about your 6 week appointment, that is why.

I will have my calender with me at class and can set up your time after class, if you don't have it booked yet.

If you are in Brianna's class, I will be teaching on Thur night, so you can book it then.

Weekend at my Grandparents House

I'm a little behind on the blog, but after the AFC 1/2 marathon my sister, Allie, and I drove up to visit my grandparents in Santa Paula. I packed my cooler with car snacks of vegetables/hummus, Mary's Crackers, and yogurt/fruit.

I also packed a salad and 1/ a wrap. It is so nice having these to go containers, so I can trash it when I'm done. I packed mixed greens with grilled ahi and steamed vegetables.


Jenn and I worked out with my grandma at Curves. She goes 3x a week and is one fit 80 year old!
My grandpa fixed all healthy meals while we were there. They always have lots of vegetables and fruit available. It is nice visiting because they have dinner for lunch and a light snack at dinner, which is what I like to do as well.
We love our visits with our grandparents. It is so relaxing.
We also met up with our Uncle Orville at Casa de Pico when we got back to San Diego.
I tried to order something different than I normally get and that was a mistake. I got the fajitas, which is normally a good choice when going out for Mexican, but I don't recommend it there. Just vegetables and lots of oil!!!

Goat's Milk Yogurt/ Greek Yogurt

These smaller containers of the Stoneyfarms OIKOS Greek Yogurt is on sale at Whole Food's now. They have the coupons at the front of the store.
The small containers are less calories (70 calories) and come in a four pack.
I picked up these mini bananas at a fruit stand and love them. My sister was complaining about all these 1/2 eaten bananas I had everyday, so this fixes that problem. They are the perfect size.
I love mixed berries and banana in my yogurt.

I just tried this Goat's Milk yogurt because it is suppose to be easier to digest. It was good with fruit and has a much thinner consistency than the Greek yogurt. I got it at Henry's.
I also had 1/2 a cinnamon raisin Ezekiel English muffin toasted with 1/4 tsp Earth Balance spread.

Tips for your fitness assessments

Tips Prior to Assessments
1. Get a good nights sleep- helps improve performance
2. Know what times you have to beat
3. Visualize yourself achieving the times/reps that you want to complete
4. If you are and endurance athlete and do better at your mile time with a longer warm-up, get to class early and do a short run prior to class starting

Improving your run time

• Think you are only running to the next light pole, bench, tree, etc. Thinking of only short distance mile markers that you are running to can help you keep a fast pace, instead of having to run fast for a mile can seem like a long way.
• Try to catch the someone in front of you and stay with them or pass them. Try not to let anyone behind your pass you up- run with fear
• Remember the faster you run the sooner it will be over
• Watch out for starting out too fast, which can leave your legs feeling heavy
• Gradually pick up your pace and finish all out
• Think about and focus on only two things 1. running form (arms, legs, breathing) 2. what is motivating you (quote, repeating something motivating, wedding dress, a person)
• Arm- remember the faster you move your arms the faster your legs will go
• Arms are at a 90-100 degree angle with relaxed shoulders and hands and they do straight in front of you to move you forward, not swinging across your body to slow you down
• Legs- lift knees, open stride, quick turn over
• You can cut off a few seconds by running fast past the pole where we will be calling out your times- avoid slowing down prior to the real finish.
  

Chin-up/Hang time

• Get a good grip of the bar by wrapping your thumb around
  
• I recommend thinking about anything else- think of laying on the beach relaxed
  
• Tell your self you are "Light as a feather" (as Claudine always says)
• Pulling up- focus on using your back- it is a large strong muscle

Push-ups

• Good luck with this one- partners this is where your encouragement really helps
  
• Put the weight into your fingers
  
• Tell yourself you can do it, you are strong
• Listen to the metronome
  

Sit-ups

• Remember that only your elbows have to touch the top of your thighs and the small of your back touches
• Make sure you feet are not too far away from your hips

Wall Sit

• Think about something else- distract yourself

Plank

• Squeeze your thighs, glutes, and abs
• Try to relax your shoulders
  

Flax Paks

I love these little Flax Paks. These packages of flaxseed is an easy way to get in omega 3 & 6 essential fatty acids. You can buy them at Jimbo's. I like to sprinkle them on my oatmeal and yogurt to add fiber, protein, and good fat. I can normally use on one package a few times.

Fox 5 News

Hey Ladies,

I will be on Fox 5 news 7:40am this Monday 8/24.
Tune in to see what foods to eat prior to an event as well as amazing exercises to maximize your workout time.

Cooking Class Video/Optimal Nutrition

I love having my Optimal Nutrition Meals on hand for times when I don't have time to cook or in a hurry.
I warmed this up in the oven and took it with my in the car on the way to Palm Springs two weeks ago.
Chicken and roasted vegetables.
I like to pair my meals up with a salad or a side of steamed vegetables.
One of my salmon meals. It is so easy having my meals already prepared, organic, healthy, and the right amount of calories that I need.

Here is what the label looks like with all the nutritional information provided for me.

Check out their website www.optimalnutritioninc.com and you can view the video from the cooking class.

La Ink

I've been meaning to post these pictures of my husbands new tattoo of Danial and the Lions Den on his back.
My husband Daniel is going to be on the TV Show La Ink. I will let you guys know when it will air.

There's still time to vote!

Hi Ladies,

Just wanted to post another reminder that you can still vote for Fit 2 Wed as the best boot camp in San Diego on the 10News A-List. Make sure tell your friends and family to vote for us too! :)

Just click on the link on the right side of this blog and you will be directed to the website.

Thanks!!

Intensive Nutrition & Cooking Program

Hi Ladies,

You won't want to miss this awesome opportunity with Christa Orecchio, from The Whole Journey. This is going to be a great event, we would recommend this to everyone that can attend!

Time: September 19^th, 9am-7pm

Location: Indigo Village: 1054 Second Street, Encinitas 92024

"An all inclusive one day wellness seminar tailored to change how, why and what you eat for the rest of your life"

During this weekend, you will learn how to:

- Find your natural weight by working with your body instead of against it

- Improve digestions, assimilation, and eliminations

- Minimize or eliminate cravings

- Stabilize blood sugar and hormones

- Customize an exercise and detox program to meet your needs

- Improve energy, moods, and mental clarity

- Cultivate an incredibly healthy relationship with food

Session 1 (9-11:30am)

Ph balance for optimal health- the hows and the whys

Targeted supplementation for deficiencies

Leafy greens and complex carbs

Healthy snacks, condiments, oils and fats

Yoga Class (Vinyansa flow) 11:30-12:30pm

Lunch Break 12:30-2pm

Session 2 (2-4pm)

Primary foods- things that feed you other than food

Deconstructive and eliminating cravings

Energetics of food; macrobiotic theory; Yin/Yang

Blood sugar and hormonal balance for optimal moods and energy levels

Food allergies, sensitivities and digestive wellness

Session 3 Whole foods cooking class (4:30-7pm)

Learn how two hours of prep becomes a week's worth of convenient, healthy 10 minute meals

Dinner & Wine included

Price:

$195 for Boot Campers

$225 for all other participants

Call or visit the website below to sign up!

760-533-0163

www.thewholejourney.net/events

AFC/Mon & Tue class

I'm so excited to have my sister Jenn, brother-in-law Brian, and niece Allie here visiting. Jenn came out to run AFC.

We are driving up after the race to visit my grandparents in Santa Paula, so
Brianna will be teaching the Monday 8/17 and Tuesday 8/18 AM classes for me. Thanks Brianna!

If you ran yesterday, I recommend taking today off to allow your body to rest and recover.


Jenn, Allie, and me after the race.
Thanks so much for all the Fit 2 Wed boot campers who were along the course cheering the girls on! It was so uplifting each time I saw one of you ladies.

Congratulations Laura Ohme who just got the tripple crown!
Congratulations Liz who just completed her first half marathon!
Michelle made the end of the race look easy, but after 2 mi of straight up hill it was tough.

Congratulations Angela who also completed her first half marathon! Jody and Carrie after the race. Congratulations!
There are also a lot of runners like Katie Morris, Kristin Rasi, Laura Lewis, Shelby Marco, and more who I did not get pictures of, but want to say congratulations.

AFC

I'm so sorry, but I'm having serious phone problems. You can try to call me if you need to, but it is not always working and my emails are not coming through. Sometimes it does work, so you can still try calling me if you have any questions tomorrow am. Otherwise, I will be with my sister Jenn and her number is:
My sister Jenn's phone number is 510-205-6510
Race Tips:

1. The race starts with a down hill- When running down hill it is important not to waste energy trying to slow your self down to stay in control. Just open your legs up and don't hold back, to stay in control and to protect your joints, run down the hill like you are downhill skiing by doing and "S" pattern down.

2. The last mile to the finish is all up hill be prepared mentally for this and you will do fine. Especially, all the Torrey Hills girls. This hill is nothing compared to the hills we do in class.

3. Remember when running up hill to come up on your toes, lean forward slightly, keep your chest and head up, and just put one foot in front of the other.

4. When you get to the top of the hill don't slow down use the same amount of energy you used to get up.

5. Imagine the fishing pole and hook analogy to just pick people off- hook their shirt or ponytail and reel them in until you pass them.

6. Remember that you have been training for this, so you will be fine. Being nervous is a good thing just use that energy to run faster.

7. Most people start off way to fast at the race start this will not help you at the end of the race. It will often times leave your legs feeling really heavy and hard to move. I recommend starting off slower at the beginning to ensure a strong finish (especially since the finish is a hill).

8. Have fun! Enjoy the scenery. It will be over before you know it, you have trained hard for it and are prepared.

9. To save your energy to have a faster run time, avoid weaving in and out of people. At the beginning of the race I like to stay toward the edges, so I can go my pace and not have to run around people.

10. Anticipate the turns, if there is a right hand turn, start slowly moving over the the right side ahead of time.

11. Double knot your laces and tuck them back into your laces (I will show you tomorrow am).

Meet up with us tomorrow for tips to make this a fun, fast, race.

Get a good nights sleep and I will see you nice and early.

Jess

AFC

Hey Ladies,

If you would like to caravan or carpool to the race, we will meet at Mission Bay (where class is) at 4:45am tomorrow.
If we meet at Mission Bay, we can then park at the race finish and take the bus together to the start of the race.

Tips:

1. I recommend packing and preparing all your stuff that you will be wearing, eating, and bringing today, so it is ready for you tomorrow morning.

2. Don't eat anything different or strange today that could upset your stomach

3. Eat the same breakfast that you normally eat before your long runs

4. Get in some complex carbs tonight for dinner like ezekiel pasta, sweet potatoes, or brown rice.

5. Hydrate today for tomorrow, so you don't have to drink so much before the race

6. Hydrate first thing in the am when you wake up, so you can stop drinking before the race and not have to go during the race

7. Go to bed early- get a good nights sleep to help with optimal performance

I have to go now, but check back later and I will post some more tips for the race and the course.

Briana's 6-week Appointment Times

Hi Ladies,

Brianna's 6-week measurement appointment times are listed below. Please email Stacey at staceyfit2wed@gmail.com to make your appointment times ASAP. I

Also, if you are coming from work or on your lunch break, you can always change at the office into something you can take your measurements and body fat in if you need to.

Mon 8/24 8- 10 30

Fri 8/28 11 – 4

Wed 9/2 8-11 30

Fri 9/4 8-11

Sun 8/30 10 – 3

A few things I've been having...

I really like toasting 1/2 Ezekiel Sprouted English muffin and putting 1/4 tsp flax oil on it with one egg sprinkled with sea vegetable seasoning and a side of steamed broccoli. The Evolution Essential greens are a good way to get more greens in early in the day.

I tried this KIND bar. It tastes so good!
I've been mixing brown rice, black beans, green yogurt, and taco spice seasoning together and it is really delicious.
Breakfast sandwich

• 1 egg
• spinach w/ garlic
  
• 1 slice Applegate Farms turkey
  
• Ezekiel English muffin toasted
  

Sounds weird but I like the Cinnamon puffins dipped in Earth Balance and then stick it to a dark chocolate chip. So yummy! I put the chocolate chips in the freezer in those 1oz containers for easy portion control.

Support your fellow bootcampers!

Hi Ladies,

This Sunday is the 32^nd America's Finest City Half Marathon, and many of the girls in class are participating. For those of you that are not running and would like to cheer on your fellow boot campers, a group is meeting at 7:30am on the corner of Pacific Highway and Ash. Most runners should be at that location around 8am, so this will give you plenty of time to meet each other and get ready to cheer!:)

Also, it would be easiest to find one another if everyone that attended could wear their pink Fit 2 Wed or Boot Camp shirts. Make sure to cheer loud! Please note that Cathy can no longer attend the race -- make sure to check with other boot camp ladies and see if they will be going to cheer on the girls.

Thanks!

6-Week Appointment Times

Hi Ladies,

Jessica's 6-week measurement appointment times are listed below. Please email Stacey at staceyfit2wed@gmail.com to make your appointment times ASAP. If you are in Brianna's class, we will post her available times later this week, please wait to email Stacey until we post these. 

Also, if you are coming from work or on your lunch break, you can always change at Jessica's office into something you can take your measurements and body fat in if you need to.  

Sat, 8/22 from 12 - 3pm and from 3:30 - 6pm

Sun, 8/23 from 11:30 -2:30 and 3:30 - 5:30pm

Mon, 8/24 from 12:30 - 3:30 and 3:30 - 5:30pm

Tuesday, 8/25 from 7-10am and 10;30 - 12:30pm

Thurs, 8/27 from 10:30-1:30 and 12 - 6pm

Sat, 8/29 from 12 - 3pm and 3:30 - 5:30pm

Mon, 8/31 from 12:30 - 5:30pm

Wed, 9/2 from 12 - 6pm

Friday, 9/4 from 12 - 6pm

Sat, 9/5 from 12 - 6pm

Thanks!

kelp Noodles

Kelp Noodles are a really healthy noodle to use. I like to use it for stir fries. You can find them at Jimbo's.

• made with mineral-rich sea kelp
• low in carbs and calories and fat free
• free of all allergens
• ready to eat
• use in salads, stir-fries, hot broths, casseroles

4 ounces =6 calories, 15% calcium, 4% iron

I just mixed it with a variety of vegetables like carrots, broccoli, cabbage, bok choy, etc.
I used tamari and coconut oil, but I didn't love it. I like the vegetables and noodles, but still experimenting with what to put on it. I also tried my salad dressing. If you have any good ideas, let me know by posting it below. I'm thinking a spicy peanut sauce would be good.

Reminder: Supplements and Hormonal Health Lecture

Mark you calendars for this Saturday, August 15th at 9am. Christa Orecchio from The Whole Journey will be coming to speak to our class from 9-10am. Below you will see a write-up from her about the lecture topic:

Supplements and Hormonal Health:
We can greatly support or deplete our health based upon which supplements we choose to take or not to take. But there are so many supplements out there, how do you know which ones are right for you? Join me for an hour lecture to learn how to discern high quality supplements from low quality supplements, the basics that we should all be taking and which ones help women to balance their hormones.

For more information about Christa and the programs that she offers, check out her website http://www.thewholejourney.net/. She came to speak during our last boot camp session and it was a huge success! Also, please note that this event is open to only current boot campers.

Tell your Friends and Family!

Hi Ladies,

We hope that you have enjoyed the first couple weeks of class! 

Just wanted to post another reminder that voting has already started for the 10-News A List. Don't forget to vote for Fit 2 Wed as the best boot camp in San Diego -- you should even tell your friends and family to vote for us too! :) 

 2009 Best of the 10news.com A-List

Ki's restaurant

My new favorite restaurant is Ki's it is right across from Chart House and next to Las Olas in Encinitas.
I got the Ki's Salad that comes with a millet burger on top. It was really good. I'm going to try to make this on my own.



The view is amazing! I recommend going to lunch.
I took home the rest of the salad and just topped it with grilled Ahi.
I loved it so much I went back another day with my sister in-law and nephews. I got the Mahi Mahi lettuce wraps. They are so so good.
I tried to make these at home, but they don't look as appetizing as the restaurants.
They did taste good. I'm having a hard time digesting so much raw fruits and vegetables, so I lightly steamed the cabbage. The grilled Mahi Mahi is from Trader Joes, I topped it with black beans, tomatoes, avocado, and greek total zero yogurt.