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In this issue: "Benefits of Sprinting", "Celebrate Spring, Clear the Clutter!" "Kale Chips with a Kick"
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In the Studio

I don't know about you, but I have thoroughly enjoyed the winter weather with lots of skiing and playing in the snow. Yet, all this rain has got me daydreaming for blue skies and long bike rides ending with a dip in the lake. I know it's hard to imagine right now, but spring is right around the corner. That means it's time to get excited about planning some of your spring/summer adventures!

So far, I am planning a backpacking trip to Stehekin on Lake Chelan, running the Tough Mudder race again, and am picking a marathon to run as well..What fun activities are you looking forward to in the coming months? If there is a race/event that you would like support on, whether that means me doing it with you or designing a training plan, please let me know.

Also, keep your eyes out for a CARDIO CONTEST coming soon, to help keep us motivated throughout the rest of the rainy season. We'll have great prizes like a Free Session, massage and more! 

_Louise

8 Reasons to SPRINT More.

The effects of regular sprinting on your health, body composition, fitness, strength, and susceptibility to disease are so impressive that it’d be foolish not to add sprints to your routine. There are MANY ways to sprint too. You're not limited to traditional 100 meter track sprints. You can run hills. You can cycle . You can do swimming, rowing and elliptical sprints. You can even get "sprint" gains with heavier resistance exercise, instead of just going faster.
 

1. It preferentially burns body fat.

Weight loss isn’t just about eliminating any old kind of body mass. It’s about losing body fat while preserving or even gaining muscle and bone. Sprinting is excellent at eliminating body fat without the negative impact on muscle mass commonly seen with excessive endurance training. It also makes you better at accessing fat for energy during other types of exercise.
 

2. It’s anabolic

Sprinting can increase muscle mass and strength.
 

3. It lowers high blood pressure.

Overall, sprint training appears to have the most potential of any exercise modality for the long term reduction of hypertension.
 

4. It builds new mitochondria.

Our mitochondria extract  energy from nutrients to produce ATP, the standard energy currency of our body. More mitochondria, more power available to our brain and our body, more fuel burned, more energy produced. It’s a generally good idea to have a healthy abundance of mitochondria, as scientists are constantly trying to figure out how to preserve or increase their numbers because so many degenerative diseases are characterized by malfunctioning mitochondria. Well, sprinting is one way to make more.
 

5. It even works if you go slowly.

For example, if you go slowly because you’re pushing a heavy weighted sled. This type of "sprinting" is great for someone who can’t run a flat-out sprint because of the impact on their joints. Pushing a heavy sled, or increasing the resistance on your elliptical slows the person down, without making the exercise any less intense.
 

6. It’s more efficient than endurance training.

Obviously, sprint training takes less time to do than endurance training. But did you know it’s just as effective in many regards in a fraction of the time? Sprinting three times a week (4-6 times per session) was just as good as spending five days a week cycling for 40-60 minutes at improving whole body insulin sensitivity, arterial elasticity, and muscle microvascular density. 
 

7. It works for overweight people.

While sprinting may be most daunting for overweight people, there’s evidence that it is extremely effective in this population. Studies show increased fat burning at rest while decreasing carb burning at rest – exactly what an overweight person needs to achieve to start burning body fat.
 

8. It improves glucose control & insulin sensitivity.

Diabetics take heed. Sprint training improves insulin sensitivity, hypoglycemia in type 2 Diabetes, and lowers the postprandial response in diabetics.

Read the entire article @ http://www.marksdailyapple.com/15-reasons-to-sprint-more-this-year/

Celebrate Spring!
Clear the clutter!


Where is clutter showing up in your life? Your house? Closets? Car? Yard? Office? Inbox? Most likely you can see it, touch it and know what to do to clear it up.

But what about mental or emotional clutter you can't see that results in you feeling overwhelmed, tired, angry or worried, and blocks you from being your best self? How do you clear that up?

First, take a look at what got you in this tangled mess: Maybe saying yes when you wanted to say no. Putting others' needs and feelings before yours. Not asking for help. Taking on other people's problems. Being angry about others' actions. Going to great lengths to not be a bother. Trying to be perfect...or waiting to take action when you become perfect. Worrying about things you can't control. Recalling embarrassing moments from the past. Regretting things you did or didn't do. Not forgiving. Being afraid of rejection, success, or failure.
 
All of these regrets, negative feelings and frustrations slow the flow of energy and bog you down. Similar to the tangled hangers in your closet, you've created a jumbled mindset.

Now that you are aware of what's getting you into this messy situation, declare to do something about it, to shift your mindset. Identify:
  • The relationships in your life that are depriving you of strength or vitality. Which do you need to keep, drop, confront or repair.
  • Distractions that are keeping you from your desired purpose and life. Decide which to eliminate and when. Be aware of the stuff that comes up when deciding what to eliminate.
  • Negative thoughts, worries, fears, doubts and anxieties to clean up. Choose your thoughts like you choose your shoes for the day. Make them intentional and with purpose.
I believe that how you do anything is how you do everything. Set up a free health coaching session with me to identify the stories you are holding onto that are keeping you stuck and building clutter in your life.

Kale Chips with a Kick

What You Need:
1 bunch organic curly kale, ripped into small pieces (no stems and completely dry)

1 Tbsp olive oil
1/8 tsp ground cayenne pepper
1/4 tsp ground garlic powder
1/4 tsp ground cumin
1/4 tsp ground paprika
sprinkle of sea salt

-Preheat oven to 350 deg. F

-Add kale to a gallon-sized plastic bag. Pour in olive oil. Add cayenne pepper, garlic powder, cumin, paprika and sea salt.

-Seal bag and shake vigorously until kale is coated with oil and spices.

-Remove kale from bag and spread evenly onto baking sheet in a single layer.

-Bake for approximately 10 minutes. At the end of 10 minutes, check for crispiness without overcooking.

-Remove kale from oven and allow to cool before serving.

 

Tip:

Instead of using a plastic bag, first spread the kale pieces on the baking sheet. Spray with olive oil and sprinkle the spice mixture over the pieces. Bake as directed.





 

Mark your calendar -
Challenge starts 
April 24!

This Weight Release Challenge addresses both the physical and emotional weight so many of us need to release. You really need both to see results.

  • Break your patterns of perfectionism, self-sabotage, guilt and shame.
     
  • Discover the simplest way to release weight and regain energy - without calorie counting, dietary restrictions, excessive exercise or rigid rules.
     
  • Transform how you look at your body, food and life.
Great recipes, daily challenges and tons of support.



Personal Training:
Workout in the privacy of our studio on Beacon Hill or comfort of your own home. Customized workouts to YOUR goals, abilities and needs.

Small Group Training:
Have a friend or two that you’d like to workout with? Small Group Training can be a BLAST and super motivating! We workout in studio and outdoors when the weather is nice!

Health Coaching:
Weight loss or better health may be your primary focus whether you are going through menopause or taking care of your small children. As a health coach, I support you in clarifying your vision and implementing a simple and doable action plan that will lead you to victories well beyond a number on the scale or a smaller pant size.


 
Schedule Your Free Session
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