Fresh air, Sunshine and Exercise

Parents, 

Take your children outside to play. 

Fresh air, sunshine and exercise.  Daily. 

Today we went to the local park midday. 

We played tag on the playground equipment. 

We played soccer on the court. 

We played football in the grass. 

We had a competition on the twirly-seat. 

We threw rocks into the river. 

We took the dog along for  a swim. 

Play with your children.  

They will like you more. 

Don't watch them play, play with them. 

It was a great workout running on and under and over the playground equipment. 

The family who plays together, stays together. 

Do it often! 

Killer Workout Today

Today at Boot Camp after warm-up, we did a ten minute workout containing four exercises done with no rest in between. 

squat thrust 

squat 

push-up 

jumping lunges (Or reverse lunges) 

First round for 1 minute 

Second round for 45 sec. 

Third round for 30 seconds 

Fourth round for 15 seconds 

After the ten minute workout, we did the ten best hip, thigh and glute exercises. 

split squats, step-ups, bulgarian lunges, dead lifts, stability ball roll-ins, one-legged wall squats with the stability ball, etc. 

Great workouts.  The class felt worked!   

These workouts were created by Scott Tousignant, a CPT from Ontario. 

www.thefitchic.com

Check out his blog.  His goal is to hit 4% body fat by January!  What an inspiration! 

Healthy Food from the Earth

Here's a tip on feeding your family healthy foods. 

Pick local apples.  (Free is great!) 

Wash, cut, core and cook on the stove and mash in a colander for healthy applesauce. 

Take the applesauce and put it in the dehydrator on 107 degrees and lower to maintain the live enzymes.   Dry until it turns into fruit leather. 

Take the applesauce and add vinegar, honey, cinnamon, cloves and allspice and cook it in the slow cooker overnight for apple butter. 

Take your peeler, slicer, corer, and peel apples.  Make apple crisp.  Put the apples on the bottom and put the crumb mixture on the top.  (Butter, honey and oatmeal)   Bake in oven for 30 minutes on 325. 

Take the peeled and sliced apples and dehydrate them in the dehydrator on 107 degrees and lower for dried apples.  Sprinkle with cinnamon before dehydrating. 

Sounds nummy?  They are!  And healthy too! 

Healthy BMS

Healthy Body. 

Healthy Mind. 

Healthy Spirit. 

IT is extremely important to have all three of these aspects to live an abundant life. 

Let's start with a Healthy Spirit: 

Today is our day of rest.  

If God needed to rest one day, that is a good enough reason for me to do it. 

So, we do all our work in six days and rest on the seventh. 

Then on the first day of the week, I am ready to get back into the game of life. 

Healthy Mind: 

With having a planned rest day, I can rest my mind from thinking about my businesses.  

Therefore it is refreshing to think about other things and I find when I start my week, my mind is cleared and I have energy and new ideas.  

Healthy Body: 

If we rest one day a week, our body can physically relax also.  It is important to take a rest day from intense exercise at least one day/week. 

Today we made homemade applesauce from our neighbor's trees, which we turned into fruit leather, made apple crisp, dehydrated apple rings and apple butter. 

Take care of your body by eating local food, organic when you can get it, and making it homemade.  

IT is worth the time! 

 

Treat Yourself

I eat clean 90% of the time.  I have a good handle on nutrition and what makes my body feel better. 

I plan a "treat meal" in my week, and usually it is on Friday night during our family time.  

We had homemade chicken soup for supper, along with bread and butter and dark chocolate with  peanut butter and honey.  Nummy! 

I avoid grains and sugars in my normal diet, because I feel better without it, but occasionally I treat myself. 

I think treats are fine, as long as they are planned, only once  a week, and in moderate amounts. 

Be good to yourself and don't abuse your body on the weekends. 

The secretary and janitor

When I was in teacher training school we were told the two most important people in the building were....

no, it wasn't the principal and his asst., 

it actually is the secretary and the janitor. 

Want to know why? 

They hold the power and the ability to get things done.  

It's important to have a relationship with them as you need them in your life. 

Also, they happen to be the ones folks will pass by to get to the top dog!  

Not a good idea. 

This past weekend at Ryan Lee's Boot  Camp...

do  you know who the two most important people were ? 

Ryan's two assistants---   

Geo and Demetria. 

It's important to be kind to people, but especially to the ones who make it happen! 

PLus, how could you not be nice to those two?  

They're great people! 

Working out with others

This morning I taught Boot Camp. 

What I noticed is people work harder when they work out with others.  

People are competitive. 

People look forward to seeing their friends at Boot Camp. 

We have an 80% return rate in our Boot Camps. 

I know it's true for me too. 

I look forward to teaching with my favorite Instructor friend. 

I think I am a better Instructor when I work with her. 

Our students have the same mind set.   

SO, think about  your workouts.  

Do you work hard enough by yourself? 

Do you need to challenge yourself and work out with others? 

Try it, you may like it. 

Apples don't fall far from the tree.

(Ignore the date on the picture, I can't change it without my children's help!)  

This past weekend when I attended the Ryan Lee Boot Camp, I met his father, Bruce Lee.  

 

I am extremely family-oriented and it was a highlight for me.  

Mr. Lee was warm, caring, funny, humble, family-oriented and spoke well of his wife and children.   

I like those characteristics. 

Being from the midwest,   knowing someone's family and their roots is so important.  

An apple doesn't fall far from the tree. 

Along with "train up a child in the way he should go and when he is old he will not depart from  it." 

Obviously, Ryan's dad had a huge influence on his life and Ryan was wise enough to listen to his wisdom and apply it to his life.  

If you are a parent, think about your influence on your children's lives and the example you are living. 

WHat an experience!

(Ignore the dates on the picture- as I don't like to read those instruction manuals, I did not know how to set the correct date! 

I went to the Ryan Lee Boot Camp this weekend and was encouraged by so many successful and unique  trainers. 

 We were encouraged to "find our niche",  "make a brand for ourselves", "find our target market",  "be ourselves", etc. 

I like that sort of thinking as we all have gifts to contribute to society and we all can be the way we were created.      

This morning when I taught at Boot Camp, I was different on the inside.  More confident. Stronger.  Affirmed. 

This weekend  was empowering,  enlightening,   goal-setting.  

I may be a newbie, but I can follow the advice given and grow a successful business and turn around and help others who are behind me in the journey. 

I found so many trainers who were willing to help like that.  That's encouraging as that's my style too. 

Thank you to  all the great people I met this weekend!   And thank you to RL, Geo, Demetria, Mr. Lee, Geo's brother, etc.  who were doing all the work behind the scenes!  Awesome! 

RL Boot Camp here I come!

I am heading to RL Boot Camp training and and am excited and nervous. 

I'm new to the fitness industry, but why not learn from the best? 

A person has to hang around the big dogs in order to learn, right?  

SO why not take a chance and do it? 

I'll report after the Boot Camp! 

Today's Mindset Change

Tonight we ran a long, slow distance (LSD) of 5.5 miles with Christian (11) and  Hannah (9). 

Rachel (13) still has the chx pox and Amanya (8) stayed home with her to amuse her.  

Lately I have been dragging my feet about running LSD.  Partly it is getting into Boot Camp 1.5 years ago and not wanting to just run to keep in shape, and partly it has to do with the articles I've been reading on the internet about "the death of long, slow cardio."  

I guess I've been a bit brainwashed. 

BUT,  reading on Jeff Galloway's site today (www.jeffgalloway.com)

and remembering how I initially lost 40 lbs. in the early 90's and got back into shape between babies, my attitude  is changing towards running as a workout.  I think it serves its purpose.  

We are running more in the Elite Boot Camp and will be working on form, speed work and running drills.  

Tim is very good about checking our form and giving us tips while we are running.  

Time for a shower and some R and R! 

Today the family ran a 5k

The focus of this blog is to promote family fitness through healthy eating and exercise.  

I will share our life with you with the intent of support and encouragement. 

This morning we ran a 5k to support the Troops at our local gym.  

Our 11 yo son ran it in 22:32 and placed third in the boys' division. 

I ran it in 23:23 and placed third in the Women's division. 

Amanya and Tim (Dad) ran it in 31:30 and she placed second in the young girls' division. 

Our 10 yo  had a soccer game at 10:00, so she saved her strength for the game, and our 13 yo has the chicken pox!  

Hannah, the 10 yo played her first game of soccer.  She was aggressive on the field, but young in her soccer skills.  She will learn the skills. 

We came home and ate lunch with 50% fresh fruits and vegetables, rested today, played outside for some fresh air, sunshine and exercise. 

Amanya, the 8 yo and I,  took our dog, Dustin on a walk while she rode her bicycle.   

IT was a refreshing day! 

HI!

Welcome to our PavPackFitness blog! 

The purpose of this blog is to help other moms

 

live an abundant life through healthy body, mind 

spirit which will affect your whole family.   

Since mom is the heart of the family, you have a

 huge influence on your children and husband.   

I am a certified personal trainer who loves to 

exercise and help other people get "hooked" on 

it.

I also love to prepare healthy meals with whole foods from the earth.  

I will tell you more of my story in the days to follow...